Breaking the Wall

October 2017

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).  

 

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of nine children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary, and Bella.  We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 73.52 Year: 3324.75
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 1168.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
220.483.2525.5023.08272.31
Red Crocs Miles: 272.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Watched the General Conference.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.780.001.500.7511.03

Fast Running Friend Workout - 2017-10-02 07:32:34
Workout Totals: Distance11.025Time1:22:12.90Pace7:27.43
A little more than 10 total for me. Paced Sarah through a 3 mile tempo down the canyon in 23:33, then did 2 mile cruise and kick tempo in 11:05 with the cruise 1.5 at 5:37 pace, and the last 0.5 in 2:39.6. It was cold today, both Sarah and I were slower than I thought we should have been.

I also did a quarter uphill kick in the canyon in 78.7. Not sure how it compares to the uphill course by my house, probably about the same. The difference is that the canyon has a steady 1-2% grade, while the course by my house starts out flat, then has a short steep downhill drop (9%), then has 3-6% climb for the last 260 meters. So the last 260 meters are definitely slower, but the first 140 get you going.

Usual distances for the kids.
Leg 1:Distance0.500Time4:37.80Pace9:15.60
Warm-up with Sarah.
Leg 2:Distance3.000Time23:33.90Pace7:51.30
Sarah's tempo run down the canyon. Splits 7:50, 7:56, 7:47.
Leg 3:Distance2.375Time17:51.40Pace7:31.12
To the start of the 2 mile tempo.
Leg 4:Distance2.000Time11:05.00Pace5:32.50
Cruise and kick tempo.
Split 1:Distance1.500Time8:25.40Pace5:36.93
Cumilative:Distance1.500Time8:25.40Pace5:36.93
Cruise.
Split 2:Distance0.500Time2:39.60Pace5:19.20
Cumilative:Distance2.000Time11:05.00Pace5:32.50
Kick.
 
Leg 5:Distance2.650Time21:05.50Pace7:57.55
Cool-down with a fast quarter uphill in the canyon.
Split 1:Distance2.000Time15:57.50Pace7:58.75
Cumilative:Distance2.000Time15:57.50Pace7:58.75
Split 2:Distance0.250Time1:18.70Pace5:14.80
Cumilative:Distance2.250Time17:16.20Pace7:40.53
Fast quarter.
Split 3:Distance0.400Time3:49.30Pace9:33.25
Cumilative:Distance2.650Time21:05.50Pace7:57.55
 
Leg 6:Distance0.500Time3:59.30Pace7:58.60
With Matthew.

Red Crocs Miles: 11.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.460.001.502.6110.57

Fast Running Friend Workout - 2017-10-03 09:48:27
Workout Totals: Distance10.570Time1:33:04.20Pace8:48.31
8 total in the morning. Did a 2 mile coast and kick tempo in 10:51 (8:15, 2:35) + uphill quarter in 77.3.

Cross-country 3 K in the evening. Times:

myself 11:14
Joseph 11:35
Jacob 12:00
William 13:31
Jenny 13:31
Julia 14:08
Stephen 15:46
Sarah 17:36
Matthew 17:52
Leg 1:Distance4.030Time30:13.50Pace7:30.00
Warm-up.
Leg 2:Distance2.000Time10:51.40Pace5:25.70
Tempo down the canyon
Split 1:Distance1.500Time8:15.80Pace5:30.53
Cumilative:Distance1.500Time8:15.80Pace5:30.53
Split 2:Distance0.500Time2:35.60Pace5:11.20
Cumilative:Distance2.000Time10:51.40Pace5:25.70
 
Leg 3:Distance2.030Time14:28.00Pace7:07.59
Cool-down with uphill kick at the end
Split 1:Distance1.780Time13:10.70Pace7:24.21
Cumilative:Distance1.780Time13:10.70Pace7:24.21
Split 2:Distance0.250Time1:17.30Pace5:09.20
Cumilative:Distance2.030Time14:28.00Pace7:07.59
 
Leg 4:Distance0.250Time2:02.90Pace8:11.60
Warm-up.
Leg 5:Distance2.260Time17:35.60Pace7:47.08
Cross-country race
Split 1:Distance1.860Time11:14.20Pace6:02.47
Cumilative:Distance1.860Time11:14.20Pace6:02.47
my time
Split 2:Distance0.000Time0:21.60Pace0:00.00
Cumilative:Distance1.860Time11:35.80Pace6:14.09
Joseph
Split 3:Distance0.000Time0:24.90Pace0:00.00
Cumilative:Distance1.860Time12:00.70Pace6:27.47
Jacob
Split 4:Distance0.000Time1:31.30Pace0:00.00
Cumilative:Distance1.860Time13:32.00Pace7:16.56
Jenny
Split 5:Distance0.000Time0:36.90Pace0:00.00
Cumilative:Distance1.860Time14:08.90Pace7:36.40
Julia
Split 6:Distance0.400Time3:26.70Pace8:36.75
Cumilative:Distance2.260Time17:35.60Pace7:47.08
Sarah - did some jogging here
 
Leg 6:Distance0.000Time17:52.80Pace0:00.00
Little kids heat
Split 1:Distance0.000Time13:31.10Pace0:00.00
Cumilative:Distance0.000Time13:31.10Pace0:00.00
William
Split 2:Distance0.000Time2:15.30Pace0:00.00
Cumilative:Distance0.000Time15:46.40Pace0:00.00
Stephen
Split 3:Distance0.000Time2:06.40Pace0:00.00
Cumilative:Distance0.000Time17:52.80Pace0:00.00
Matthew
 

Red Crocs Miles: 10.57
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.760.000.000.2510.01

Fast Running Friend Workout - 2017-10-04 10:15:14
Workout Totals: Distance10.010Time1:14:08.00Pace7:24.36
Usual runs. Joseph picked up a cold, ran only 2 miles today. Otherwise usual runs for the kids. I did not get good sleep the night before, so the uphill kick was sluggish today - 78.8.
Leg 1:Distance4.000Time29:49.80Pace7:27.45
I think part of this was with Jacob.
Leg 2:Distance6.010Time44:18.20Pace7:22.30
Alone.
Split 1:Distance5.760Time42:59.40Pace7:27.81
Cumilative:Distance5.760Time42:59.40Pace7:27.81
Split 2:Distance0.250Time1:18.80Pace5:15.20
Cumilative:Distance6.010Time44:18.20Pace7:22.30
Uphill kick.
 

Red Crocs Miles: 10.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.760.001.000.448.20

Fast Running Friend Workout - 2017-10-05 08:38:06
Workout Totals: Distance8.196Time1:03:54.40Pace7:47.84
Took Jacob to the track today to do some tests. William and Stephen came along. First we ran the mile with the target being "something faster than 5:54". He ran 5:47.9 and that seemed to be all he had. Then we tested his top speed, and that seemed to be OK - 15.6 in 100 into a mild headwind (I was able to keep up), and 34.1 200 with an 16.9/17.2 split which is OK for being in a state of post-workout fatigue.

So there is some problem with speed endurance, it seems. We have seen no problems on his easy runs. His cross-country 3K and 4K performance was not stellar, but not a complete disaster. Need to do some more digging. Maybe the problem will just go away before we discover anything, but still worth a try.

Then ran with Joseph - he was up to 4 miles today. Did an uphill kick in 75.4 - Joseph started with me, but then his shoe fell off.

Usual distances for the kids except Joseph and Jenny - Jenny is on reduced mileage taking it one day at a time to deal with the school course load.
Leg 1:Distance1.020Time8:53.20Pace8:42.75
Warm-up.
Leg 2:Distance1.000Time5:47.90Pace5:47.90
Jacob's mile.
Leg 3:Distance0.500Time4:56.00Pace9:52.00
Recovery jog.
Leg 4:Distance0.062Time0:15.60Pace4:11.61
100 m with Jacob.
Leg 5:Distance0.124Time0:34.10Pace4:35.00
200 with Jacob.
Split 1:Distance0.062Time0:16.90Pace4:32.58
Cumilative:Distance0.062Time0:16.90Pace4:32.58
Split 2:Distance0.062Time0:17.20Pace4:37.42
Cumilative:Distance0.124Time0:34.10Pace4:35.00
 
Leg 6:Distance0.980Time8:27.10Pace8:37.45
Back to the house.
Leg 7:Distance0.500Time4:09.00Pace8:18.00
With Jacob, William, and Matthew.
Leg 8:Distance4.010Time30:51.50Pace7:41.72
With Joseph.
Split 1:Distance3.760Time29:36.10Pace7:52.37
Cumilative:Distance3.760Time29:36.10Pace7:52.37
Split 2:Distance0.250Time1:15.40Pace5:01.60
Cumilative:Distance4.010Time30:51.50Pace7:41.72
Uphill quarter kick.
Split 3:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.010Time30:51.50Pace7:41.72
 

Red Crocs Miles: 8.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.003.000.2511.05

Fast Running Friend Workout - 2017-10-06 05:54:52
Workout Totals: Distance11.050Time1:18:57.80Pace7:08.76
Ran 10 early in the dark before going to Long Beach with Sarah for her to run the 5 K. Did a 3 mile tempo. At first it was too dark and too cold for me to go much faster than 6:00. Got some light in the last mile and ran it in 5:46. Did the uphill quarter kick in 82.9. Not sure why it was so slow - combination of early and cold, I think.

Added another mile in Long Beach when parking the car. Total of 11. Usual distances for the kids.
Leg 1:Distance10.050Time1:11:23.10Pace7:06.18
Split 1:Distance5.020Time38:55.40Pace7:45.22
Cumilative:Distance5.020Time38:55.40Pace7:45.22
Split 2:Distance3.000Time17:39.70Pace5:53.23
Cumilative:Distance8.020Time56:35.10Pace7:03.33
Split 3:Distance1.780Time13:25.10Pace7:32.30
Cumilative:Distance9.800Time1:10:00.20Pace7:08.59
Split 4:Distance0.250Time1:22.90Pace5:31.60
Cumilative:Distance10.050Time1:11:23.10Pace7:06.18
 
Leg 2:Distance1.000Time7:34.70Pace7:34.70

Red Crocs Miles: 11.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.340.000.001.0010.34

Fast Running Friend Workout - 2017-10-07 07:33:19
Workout Totals: Distance10.336Time1:22:38.30Pace7:59.71
In Long Beach. Sarah ran the 5 K in 25:46. Her first mile was 7:24, then 8:15 with a bridge hill, and the third mile was straight out of a nightmare common to runners when all of a sudden the race course becomes some sort of an obstacle course. Except this was not a dream. The course was not as fast as we hoped for - too many bridge hills plus a disaster run through the Aquarium at the end. We should have known better. But Sarah, Julia, and Bella liked the beach.

I ran some with Sarah, some with Julia, and did a mile pickup on the beach trail - it had quarter mile markers - in 5:33.9. Total of a bit over 10.

Then drove everybody home. LA traffic is awful. Our GPS navigator saved us. But once we got out it was a very pleasant drive and it went by fast.
Leg 1:Distance2.050Time16:57.10Pace8:16.15
Warm-up with Sarah. She has been initiated into the Order of Real Runners. Right before the start she had to go to the bathroom, and of course the line was too long. So after some panic and excitement we found one at a nearby hotel.
Leg 2:Distance3.000Time25:50.10Pace8:36.70
Sarah's race.
Leg 3:Distance5.286Time39:51.10Pace7:32.35
More distance with Julia + a mile pickup.
Split 1:Distance2.748Time21:58.90Pace7:59.95
Cumilative:Distance2.748Time21:58.90Pace7:59.95
Split 2:Distance1.000Time5:33.90Pace5:33.90
Cumilative:Distance3.748Time27:32.80Pace7:20.98
Split 3:Distance1.538Time12:18.30Pace8:00.04
Cumilative:Distance5.286Time39:51.10Pace7:32.35
 

Red Crocs Miles: 10.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.1610.16

Fast Running Friend Workout - 2017-10-09 08:44:40
Workout Totals: Distance10.164Time1:19:45.70Pace7:50.85
Returned the rental car this morning, ran from there home 2.24 miles, then ran with some of the kids, went to the work meeting, and then ran 5 more with Julia. The uphill kick today was 78.6 - tired from the trip, I think.
Leg 1:Distance2.240Time16:40.00Pace7:26.43
After car return.
Leg 2:Distance0.500Time4:05.40Pace8:10.80
With Matthew, Jacob, William, and Stephen.
Leg 3:Distance1.500Time12:50.60Pace8:33.73
With Stephen, Jacob, and William.
Leg 4:Distance1.000Time7:49.40Pace7:49.40
With Jacob and William.
Leg 5:Distance4.924Time38:20.30Pace7:47.16
With Julia.
Split 1:Distance4.760Time37:01.70Pace7:46.74
Cumilative:Distance4.760Time37:01.70Pace7:46.74
Split 2:Distance0.164Time1:18.60Pace7:59.27
Cumilative:Distance4.924Time38:20.30Pace7:47.16
Kick.
Split 3:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.924Time38:20.30Pace7:47.16
 

Red Crocs Miles: 10.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.902.750.000.5010.15

Fast Running Friend Workout - 2017-10-10 12:11:57
Workout Totals: Distance10.150Time1:14:51.90Pace7:22.55
Paced Sarah through 0.5 down the canyon in 3:22, then did a 3 mile tempo coast and kick tempo down the canyon with Joseph and Jacob. The coast was slightly faster than 6:00, my kick was 74 (17:39), Joseph ran 86 (17:51), Jacob 87 (17:53). So I do not think 6:00 pace down the canyon is very much of a coast for them if the distance is 3 miles. They were both pretty tired afterwards. We probably need to make it only 2. Headwind was probably a factor as well.

I also did the usual uphill kick in 79.6 - legs did not want to move, and was sluggish in the last 3 miles of the run - total of 10.
Leg 1:Distance0.620Time5:09.60Pace8:19.35
With William, Stephen, and Matthew.
Leg 2:Distance0.280Time2:50.50Pace10:08.93
With William, Stephen, and Sarah.
Leg 3:Distance0.500Time3:22.60Pace6:45.20
Same company - Sarah's interval.
Leg 4:Distance1.100Time9:19.00Pace8:28.18
Most with William and Stephen.
Leg 5:Distance3.000Time17:39.70Pace5:53.23
Tempo with Joseph and Jacob.
Split 1:Distance2.750Time16:25.70Pace5:58.44
Cumilative:Distance2.750Time16:25.70Pace5:58.44
Split 2:Distance0.250Time1:14.00Pace4:56.00
Cumilative:Distance3.000Time17:39.70Pace5:53.23
 
Leg 6:Distance1.650Time13:04.50Pace7:55.45
Cool-down with Joseph and Jacob.
Split 1:Distance1.400Time11:44.90Pace8:23.50
Cumilative:Distance1.400Time11:44.90Pace8:23.50
Split 2:Distance0.250Time1:19.60Pace5:18.40
Cumilative:Distance1.650Time13:04.50Pace7:55.45
Uphill kick.
 
Leg 7:Distance3.000Time23:26.00Pace7:48.67

Red Crocs Miles: 10.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.740.000.000.2511.99

Fast Running Friend Workout - 2017-10-11 09:03:31
Workout Totals: Distance11.990Time1:33:18.10Pace7:46.90
Total of about 12 due to an unplanned addition of about 1.5 miles taking Julia to the doctor as she biked - Sarah left us without a car. Ran with the kids as usual. Did the uphill quarter kick in 77.9.
Leg 1:Distance0.500Time4:10.20Pace8:20.40
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance5.000Time38:55.60Pace7:47.12
With Joseph.
Leg 3:Distance4.760Time37:57.80Pace7:58.53
With Julia.
Split 1:Distance4.760Time37:57.80Pace7:58.53
Cumilative:Distance4.760Time37:57.80Pace7:58.53
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.760Time37:57.80Pace7:58.53
 
Leg 4:Distance0.250Time1:17.90Pace5:11.60
Uphill kick.
Leg 5:Distance1.480Time10:56.60Pace7:23.65
Trip to the doctor.

Red Crocs Miles: 11.99
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.240.001.000.2510.49

Fast Running Friend Workout - 2017-10-12 09:02:33
Workout Totals: Distance10.490Time1:15:44.20Pace7:13.19
Took some of the kids to the track today. Checked Jacob's mile. He did a little better than last week - 5:46.7. He might also have been tired from the 3 mile tempo on Tuesday. So I think he is on the mend. A better test will be next week after a milder tempo on Tuesday.

Then I ran 8 more miles. The uphill kick today was better - 77.3
Leg 1:Distance0.230Time1:50.40Pace8:00.00
Matthew started on the mile time trial, but then tripped, and emotionally lost it.
Leg 2:Distance0.750Time6:12.10Pace8:16.13
With Jacob, William, and Stephen.
Leg 3:Distance1.000Time5:46.70Pace5:46.70
Fast mile with Jacob.
Leg 4:Distance0.250Time2:02.50Pace8:10.00
Matthew's attempt 1 at redemption in the 400 - but he was still in a bad mood.
Leg 5:Distance0.250Time1:56.20Pace7:44.80
Matthew's attempt 2 - went better this time.
Leg 6:Distance8.010Time57:56.30Pace7:14.00
Alone.
Split 1:Distance7.760Time56:39.00Pace7:18.02
Cumilative:Distance7.760Time56:39.00Pace7:18.02
Split 2:Distance0.250Time1:17.30Pace5:09.20
Cumilative:Distance8.010Time57:56.30Pace7:14.00
Uphill kick.
 

Red Crocs Miles: 10.49
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.260.500.000.2510.01

Fast Running Friend Workout - 2017-10-13 09:05:20
Workout Totals: Distance10.010Time1:15:00.20Pace7:29.57
Usual runs for everybody, Jenny is still in college survival mode, though. With Joseph's help ran my fastest uphill quarter kick today since I started doing those - 74.9.

What is strange is that I do not feel a huge adrenaline rush when Joseph is racing me - in fact, there seems to be no adrenaline rush at all. It is subtle. I cannot feel it. I just run faster - even if he is behind the whole way.

I also cannot recall any fight or flight emotions over the last couple of years or so. Definitely nothing I would say over the last six months. I can get upset, but it feels more intellectual - I just feel bothered by an idea or somebody's behavior in my mind, but do not feel like it drives my heart rate up. At first I thought this was good, a sign of maturity, maybe. But now I am thinking this might actually be bad - a sign of adrenal malfunction.
Leg 1:Distance0.500Time4:00.90Pace8:01.80
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance0.500Time3:12.50Pace6:25.00
With Jacob and William.
Leg 3:Distance5.010Time38:19.50Pace7:38.98
With Joseph.
Split 1:Distance4.760Time37:00.10Pace7:46.41
Cumilative:Distance4.760Time37:00.10Pace7:46.41
Split 2:Distance0.250Time1:14.90Pace4:59.60
Cumilative:Distance5.010Time38:15.00Pace7:38.08
Uphill kick.
Split 3:Distance0.000Time0:04.50Pace0:00.00
Cumilative:Distance5.010Time38:19.50Pace7:38.98
Joseph's time.
 
Leg 4:Distance4.000Time29:27.30Pace7:21.82
Alone.

Red Crocs Miles: 10.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.090.002.500.7512.34

Fast Running Friend Workout - 2017-10-14 08:45:46
Workout Totals: Distance12.340Time1:34:31.00Pace7:39.56
Did a total of about 12. Usual runs for the kids, more or less. Jenny is still on reduced mileage to deal with college. Paced Samantha to a mile PR of 9:05 - improvement by over 40 seconds, I think. Did a cruise and kick 3 mile tempo. Joseph and Jacob ran the first mile with me in 5:38. We had some headwind there, but I think it picked up in the second mile, which I did in 5:44, and then another 0.5 at the same pace. Then I kicked, at first I was barely moving, but then in the last 300 the headwind subsided and I was able to run the last quarter in 78 which gave me 2:40 for the last 0.5.

Then I met Joseph and Jacob. We jogged some and then did 0.25 uphill. I got 76.7, Joseph 77.2, Jacob 83.
Leg 1:Distance0.500Time4:17.90Pace8:35.80
With Matthew, William, and Stephen.
Leg 2:Distance1.000Time9:05.20Pace9:05.20
With Jenny, William, and Samantha.
Leg 3:Distance2.600Time21:03.80Pace8:06.08
With Jenny, William, and Stephen.
Leg 4:Distance2.040Time17:18.00Pace8:28.82
With Jenny.
Leg 5:Distance0.500Time4:14.10Pace8:28.20
Warm-up with Joseph and Jacob.
Leg 6:Distance3.000Time16:55.50Pace5:38.50
Cruise and kick tempo down the canyon. Joseph and Jacob were with me through the first mile.
Split 1:Distance2.500Time14:14.90Pace5:41.96
Cumilative:Distance2.500Time14:14.90Pace5:41.96
Cruise.
Split 2:Distance0.500Time2:40.60Pace5:21.20
Cumilative:Distance3.000Time16:55.50Pace5:38.50
Kick.
 
Leg 7:Distance2.700Time21:36.50Pace8:00.19
Most of this was with Joseph and Jacob. Did an uphill 0.25.
Split 1:Distance2.000Time16:11.50Pace8:05.75
Cumilative:Distance2.000Time16:11.50Pace8:05.75
Split 2:Distance0.250Time1:16.70Pace5:06.80
Cumilative:Distance2.250Time17:28.20Pace7:45.87
Uphill kick.
Split 3:Distance0.450Time4:08.30Pace9:11.78
Cumilative:Distance2.700Time21:36.50Pace8:00.19
 

Red Crocs Miles: 12.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.840.001.500.7510.09

Fast Running Friend Workout - 2017-10-16 08:25:03
Workout Totals: Distance10.090Time1:12:00.40Pace7:08.19
Usual runs for the kids except for Jenny. I ran 2 with William, Jacob, and Stephen, and then 8 more with William riding his bike alongside. I did a cruise-and-kick 2 mile tempo down the canyon in 11:01.6 with the slightly slower than 5:30 for the first 2.5, and then 5:20 pace for the last 0.5. The uphill quarter kick at the end was 79.0, and that was racing William on a bike - not sure how much this helped, though. Felt strong but not fast.
Leg 1:Distance2.040Time17:02.00Pace8:20.98
With William, Jacob, and Stephen.
Leg 2:Distance4.020Time28:58.60Pace7:12.49
With William on a bike.
Leg 3:Distance2.000Time11:01.60Pace5:30.80
Cruise-and-kick tempo.
Split 1:Distance1.500Time8:21.10Pace5:34.07
Cumilative:Distance1.500Time8:21.10Pace5:34.07
Split 2:Distance0.500Time2:40.50Pace5:21.00
Cumilative:Distance2.000Time11:01.60Pace5:30.80
 
Leg 4:Distance2.030Time14:58.20Pace7:22.46
Back home.
Split 1:Distance1.780Time13:39.20Pace7:40.22
Cumilative:Distance1.780Time13:39.20Pace7:40.22
Split 2:Distance0.250Time1:19.00Pace5:16.00
Cumilative:Distance2.030Time14:58.20Pace7:22.46
Uphill quarter kick.
 

Red Crocs Miles: 10.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.770.001.750.509.02

Fast Running Friend Workout - 2017-10-17 12:02:53
Workout Totals: Distance9.020Time1:12:39.30Pace8:03.29
Paced Sarah to 7:01 mile down the canyon. Then did cruise and kick 3 mile tempo. Joseph and Jacob did the first 2 miles. The cruise part was the first 1.75 at about 5:54 average, then 6:46 for the last 1.25. Joseph ran 80 with me for the first quarter of my kick, Jacob was a bit behind with 83. So 17:06 for 3 for me, Joseph got 11:40 for 2, Jacob 11:43.

Usual distances for everybody today more or less, Jenny did 4, I think.
Leg 1:Distance0.500Time4:13.20Pace8:26.40
With Matthew, William, and Stephen.
Leg 2:Distance0.350Time3:37.70Pace10:22.00
With Sarah, William, and Stephen - warm-up.
Leg 3:Distance1.000Time7:01.60Pace7:01.60
Sarah's fast mile down the canyon with William and Stephen. She made them work.
Leg 4:Distance0.800Time6:45.30Pace8:26.62
Back with the crew to meet Joseph and Jacob.
Leg 5:Distance0.350Time3:09.60Pace9:01.71
Warm-up with Joseph and Jacob.
Leg 6:Distance2.000Time17:06.20Pace8:33.10
Cruise and kick tempo. First 2 with Joseph and Jacob.
Split 1:Distance1.750Time10:20.20Pace5:54.40
Cumilative:Distance1.750Time10:20.20Pace5:54.40
Cruise
Split 2:Distance0.250Time6:46.00Pace27:04.00
Cumilative:Distance2.000Time17:06.20Pace8:33.10
Kick
 
Leg 7:Distance3.020Time23:27.30Pace7:45.99
Cool-down mostly with Joseph and Jacob + uphill quarter kick.
Split 1:Distance2.770Time22:07.90Pace7:59.39
Cumilative:Distance2.770Time22:07.90Pace7:59.39
Split 2:Distance0.250Time1:19.40Pace5:17.60
Cumilative:Distance3.020Time23:27.30Pace7:45.99
Kick
 
Leg 8:Distance1.000Time7:18.40Pace7:18.40
More distance alone.

Red Crocs Miles: 9.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.790.001.500.7510.04

Fast Running Friend Workout - 2017-10-18 09:32:08
Workout Totals: Distance10.040Time1:12:10.60Pace7:11.33
Ran with the little kids, total of 2, then 8 more with a cruise and kick 2 mile tempo down the canyon. The kick got messed up - as I made the effort to speed up it caused some digestive system disturbance resulting in a need for VPB after about 300 meters. Total time was 11:00 with 2:37.6 for the last 0.5. The uphill kick was 77.3.
Leg 1:Distance0.500Time4:01.90Pace8:03.80
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:52.40Pace7:54.93
Same crew minus Matthew.
Leg 3:Distance4.020Time30:24.50Pace7:33.86
Up the canyon.
Leg 4:Distance2.000Time11:00.00Pace5:30.00
Cruise and kick tempo.
Split 1:Distance1.500Time8:22.40Pace5:34.93
Cumilative:Distance1.500Time8:22.40Pace5:34.93
Split 2:Distance0.500Time2:37.60Pace5:15.20
Cumilative:Distance2.000Time11:00.00Pace5:30.00
 
Leg 5:Distance1.770Time13:34.50Pace7:40.17
On the way home.
Leg 6:Distance0.250Time1:17.30Pace5:09.20
Final uphill kick.

Red Crocs Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.490.001.000.509.99

Fast Running Friend Workout - 2017-10-19 09:12:37
Workout Totals: Distance9.990Time1:17:49.50Pace7:47.42
Track day for some of the kids. Jacob ran 5:45.0 mile. A bit better, but still in the hole. Slowly climbing out, though. Matthew ran a PR of 8:06.0. Splits 1:52, 2:02, 2:03, and 2:06. He had 6:00 with a lap to go, and was on track to break 8:00, but he doubted himself for 100 meters running it in 35, and then it was too late. But he still got a PR.

I ran with Joseph and some more after that. Did two uphill quarter sprints. First was 77.8, and I was not happy with it, so I decided to try again. I focused on breathing as hard as I could, and that cue got me to move the legs, arms, and lift the knee altogether, and gave me a faster time - 77.0.
Leg 1:Distance1.000Time8:34.70Pace8:34.70
To the track with Jacob, William, and Stephen.
Leg 2:Distance1.000Time5:45.00Pace5:45.00
Fast mile with Jacob.
Leg 3:Distance1.000Time8:06.00Pace8:06.00
Paced Matthew with Jacob, William, and Stephen.
Leg 4:Distance0.930Time9:00.10Pace9:40.75
With Joseph and Matthew to the house.
Leg 5:Distance4.010Time30:56.80Pace7:43.04
With Joseph.
Split 1:Distance3.760Time29:39.00Pace7:53.14
Cumilative:Distance3.760Time29:39.00Pace7:53.14
Split 2:Distance0.250Time1:17.80Pace5:11.20
Cumilative:Distance4.010Time30:56.80Pace7:43.04
Uphill kick.
 
Leg 6:Distance2.050Time15:26.90Pace7:32.15
Alone.
Split 1:Distance1.800Time14:09.90Pace7:52.17
Cumilative:Distance1.800Time14:09.90Pace7:52.17
Split 2:Distance0.250Time1:17.00Pace5:08.00
Cumilative:Distance2.050Time15:26.90Pace7:32.15
Uphill kick 2.
 

Red Crocs Miles: 9.99
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.2510.05

Fast Running Friend Workout - 2017-10-20 09:18:59
Workout Totals: Distance10.050Time1:18:50.90Pace7:50.74
Usual day. 10 total. Usual distances for the kids. Jenny did 4 - reduced mileage due to college stress. Uphill kick in 77.8. Joseph did 80.3. I felt a weak fight-or-flight response for the first time in a while. I think this is a plus.
Leg 1:Distance0.500Time4:11.10Pace8:22.20
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:58.30Pace7:58.87
Same group minus Matthew.
Leg 3:Distance2.040Time15:40.00Pace7:40.78
With Jacob and William.
Leg 4:Distance5.010Time39:26.20Pace7:52.30
With Joseph.
Split 1:Distance4.760Time38:05.80Pace8:00.21
Cumilative:Distance4.760Time38:05.80Pace8:00.21
Split 2:Distance0.250Time1:17.80Pace5:11.20
Cumilative:Distance5.010Time39:23.60Pace7:51.78
Uphill kick.
Split 3:Distance0.000Time0:02.60Pace0:00.00
Cumilative:Distance5.010Time39:26.20Pace7:52.30
Joseph's time.
 
Leg 5:Distance1.000Time7:35.30Pace7:35.30
Alone.

Red Crocs Miles: 10.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.930.002.500.7512.18

Fast Running Friend Workout - 2017-10-21 13:59:19
Workout Totals: Distance12.178Time1:31:48.20Pace7:32.31
12 total. More or less usual runs for the kids. Jenny ran 6. Did a 3 mile bust/cruise/kick tempo down the canyon. Joseph and Jacob ran the first mile with me. We opened with 79, then settled into a cruise pace. The first mile was 5:31, Jacob had 5:33. Then I ran 5:43 pace for the next 1.5, and kicked the last 0.5 at 5:20. Then we jogged back to the car and drove to the track where I raced Joseph and Jacob relay 2x200 team over 400. They beat me by about 0.2, but I ran 67.2 with a negative split. It happened to be so because they fumbled the hand-off some, and got in the way, but I felt that if I tried to pass them it would make things worse. So that gave me 17.6 for the second 100, but then I was able to speed up. What was strange is that I did not feel the 400 bear in the second half at all, but maybe it is not that strange - if the adrenals are weak, you might be breathing hard, but not accumulating the oxygen debt the same way.

Matthew ran the mile today in 8:27 on the little boy course but he felt like a big boy.
Leg 1:Distance1.000Time8:27.40Pace8:27.40
With Matthew, William, and Stephen.
Leg 2:Distance2.040Time17:38.60Pace8:38.92
With William and Stephen.
Leg 3:Distance1.000Time7:37.90Pace7:37.90
With William.
Leg 4:Distance0.490Time3:57.20Pace8:04.08
Warm-up with Joseph and Jacob.
Leg 5:Distance3.000Time16:45.10Pace5:35.03
Tempo run.
Split 1:Distance2.500Time14:05.10Pace5:38.04
Cumilative:Distance2.500Time14:05.10Pace5:38.04
Bust/Cruise.
Split 2:Distance0.500Time2:40.00Pace5:20.00
Cumilative:Distance3.000Time16:45.10Pace5:35.03
Kick.
 
Leg 6:Distance2.650Time22:23.60Pace8:27.02
Jog back to the car - mostly with Joseph and Jacob.
Leg 7:Distance0.375Time3:02.30Pace8:06.13
Brief warm-up at the track.
Leg 8:Distance0.248Time1:07.20Pace4:30.97
Raced Jacob/Joseph relay team over 400.
Split 1:Distance0.062Time0:16.40Pace4:24.52
Cumilative:Distance0.062Time0:16.40Pace4:24.52
Split 2:Distance0.062Time0:17.70Pace4:45.48
Cumilative:Distance0.124Time0:34.10Pace4:35.00
Split 3:Distance0.062Time0:16.30Pace4:22.90
Cumilative:Distance0.186Time0:50.40Pace4:30.97
Split 4:Distance0.062Time0:16.80Pace4:30.97
Cumilative:Distance0.248Time1:07.20Pace4:30.97
 
Leg 9:Distance0.375Time3:11.50Pace8:30.67
Cool-down at the track.
Leg 10:Distance1.000Time7:37.40Pace7:37.40
More at home.

Red Crocs Miles: 12.17
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.001.500.7510.05

Fast Running Friend Workout - 2017-10-23 08:44:06
Workout Totals: Distance10.050Time1:13:31.50Pace7:18.96
Usual runs for the kids, 4 for Jenny, I did 2 mile bust/cruise/kick tempo in 11:16. After the mile just could not move. Uphill kick was also very slow - 81.8, and I felt like the stride was too short. Probably the fallout from going to bed at 11 last night as opposed to 10, or maybe there was more to it.
Leg 1:Distance0.500Time4:15.00Pace8:30.00
With Matthew and the full gang including Sarah but without Joseph.
Leg 2:Distance1.500Time12:14.90Pace8:09.93
With Stephen, Jacob, and William.
Leg 3:Distance4.020Time30:22.30Pace7:33.31
Alone - warm-up/distance.
Leg 4:Distance2.000Time11:16.40Pace5:38.20
Bust/cruise/kick tempo run.
Split 1:Distance0.250Time1:19.50Pace5:18.00
Cumilative:Distance0.250Time1:19.50Pace5:18.00
Bust.
Split 2:Distance1.500Time8:38.10Pace5:45.40
Cumilative:Distance1.750Time9:57.60Pace5:41.49
Cruise.
Split 3:Distance0.250Time1:18.80Pace5:15.20
Cumilative:Distance2.000Time11:16.40Pace5:38.20
Kick.
 
Leg 5:Distance2.030Time15:22.90Pace7:34.63
Cool-down.
Split 1:Distance1.780Time14:01.10Pace7:52.53
Cumilative:Distance1.780Time14:01.10Pace7:52.53
Split 2:Distance0.250Time1:21.80Pace5:27.20
Cumilative:Distance2.030Time15:22.90Pace7:34.63
Uphill kick.
 

Red Crocs Miles: 10.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.940.001.751.5010.19

Fast Running Friend Workout - 2017-10-24 10:57:45
Workout Totals: Distance10.190Time1:14:13.70Pace7:17.07
Went to bed earlier the night before, and the run went better. Usual runs with the kids, then did a 3 mile cruise and kick tempo down the canyon consisting of 1.75 cruise with Joseph and Jacob (William ran the first mile with us in 5:49), and then the last 1.25 kick. This time Joseph made me run 74 for the first quarter and I was still in one piece after that. Then I coasted at 82 for the next three quarters, and kicked in 77 at the end, which gave me 6:37 for the last 1.25 compared to 6:46 last week.

Joseph ended up with 11:33 (74 kick), and Jacob 11:40 (80 kick) for 2 miles.

For some reason the uphill quarter kick was slow today - only 80.4. Not sure how much of it was the fatigue, and how much just feeling like I've done the hard work already and not pushing hard enough.
Leg 1:Distance0.500Time4:17.70Pace8:35.40
With Matthew, William, and Stephen.
Leg 2:Distance0.350Time3:34.00Pace10:11.43
With Sarah, William, and Stephen.
Leg 3:Distance1.000Time6:54.20Pace6:54.20
With William, and Stephen.
Leg 4:Distance0.750Time5:52.30Pace7:49.73
Mostly alone.
Leg 5:Distance0.350Time3:06.70Pace8:53.43
With Joseph and Jacob.
Leg 6:Distance3.000Time16:57.20Pace5:39.07
Cruise and kick tempo with Joseph and Jacob for the first 2.
Split 1:Distance1.750Time10:19.80Pace5:54.17
Cumilative:Distance1.750Time10:19.80Pace5:54.17
Cruise.
Split 2:Distance1.250Time6:37.40Pace5:17.92
Cumilative:Distance3.000Time16:57.20Pace5:39.07
Kick.
 
Leg 7:Distance2.740Time21:39.40Pace7:54.23
Mostly with Joseph and Jacob.
Split 1:Distance2.490Time20:19.00Pace8:09.56
Cumilative:Distance2.490Time20:19.00Pace8:09.56
Split 2:Distance0.250Time1:20.40Pace5:21.60
Cumilative:Distance2.740Time21:39.40Pace7:54.23
Uphill kick.
 
Leg 8:Distance1.500Time11:52.20Pace7:54.80

Red Crocs Miles: 10.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.001.001.2510.05

Fast Running Friend Workout - 2017-10-25 09:12:27
Workout Totals: Distance10.050Time1:14:23.90Pace7:24.17
Ran with the kids, then did a 2 mile fartlek down the canyon alternating a quarter at 80 and half at 85. Splits were 81, 2:50, 78, 2:53, and then I kicked for the last 0.5 in 2:33 - got 10:56 for two miles. Uphill kick was 79.7.
Leg 1:Distance1.500Time11:23.30Pace7:35.53
With Stephen, Jacob, and William.
Leg 2:Distance0.500Time4:06.40Pace8:12.80
Added Matthew to the gang.
Leg 3:Distance4.020Time32:45.80Pace8:09.00
Warm-up - first 1.5 with Joseph.
Leg 4:Distance2.000Time10:56.20Pace5:28.10
Fartlek down the canyon.
Split 1:Distance0.250Time1:21.10Pace5:24.40
Cumilative:Distance0.250Time1:21.10Pace5:24.40
Split 2:Distance0.500Time2:50.30Pace5:40.60
Cumilative:Distance0.750Time4:11.40Pace5:35.20
Split 3:Distance0.250Time1:18.20Pace5:12.80
Cumilative:Distance1.000Time5:29.60Pace5:29.60
Split 4:Distance0.500Time2:53.60Pace5:47.20
Cumilative:Distance1.500Time8:23.20Pace5:35.47
Split 5:Distance0.500Time2:33.00Pace5:06.00
Cumilative:Distance2.000Time10:56.20Pace5:28.10
 
Leg 5:Distance2.030Time15:12.20Pace7:29.36
Cool-down with a kick.
Split 1:Distance1.780Time13:52.50Pace7:47.70
Cumilative:Distance1.780Time13:52.50Pace7:47.70
Split 2:Distance0.250Time1:19.70Pace5:18.80
Cumilative:Distance2.030Time15:12.20Pace7:29.36
 

Red Crocs Miles: 10.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.003.0011.00

Fast Running Friend Workout - 2017-10-26 09:24:33
Workout Totals: Distance11.000Time1:15:27.40Pace6:51.58
Ran with the little kids with Joseph and Jacob joining for their warmup, then drove Joseph and Jacob to the canyon where they did a mile time trial down the canyon. This gave me a workout 2x1 mile. Joseph ran 5:11.6 (76,79,79,77), I was able to keep up and was happy about it. I even felt good enough to outkick, but decided it would discourage Joseph, so I just stayed with him. For a comparison, Benjamin's time one day before he turned 13 was 5:14.6 on the same course.

Then I paced Jacob to 5:25.8 (80,84,81,80). He had a confidence lapse in the middle, but was able to recover from it. I thought this was a good development for him.

Then I ran some more miles with the uphill kick in 80.3.
Leg 1:Distance0.500Time4:13.30Pace8:26.60
With Matthew, William, Joseph, and Jacob.
Leg 2:Distance1.500Time11:41.00Pace7:47.33
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance0.180Time1:37.40Pace9:01.11
Warm-up with Joseph.
Leg 4:Distance1.000Time5:11.60Pace5:11.60
Mile time trial with Joseph down the canyon.
Leg 5:Distance0.940Time7:55.50Pace8:25.85
Back to the car with Joseph.
Leg 6:Distance0.180Time1:51.90Pace10:21.67
Warm-up with Jacob.
Leg 7:Distance1.000Time5:25.80Pace5:25.80
Down the canyon mile with Jacob.
Leg 8:Distance0.940Time8:15.50Pace8:47.13
Cool-down with Jacob.
Leg 9:Distance4.760Time29:15.40Pace6:08.78
More distance alone.
Split 1:Distance3.760Time27:55.10Pace7:25.51
Cumilative:Distance3.760Time27:55.10Pace7:25.51
Split 2:Distance1.000Time1:20.30Pace1:20.30
Cumilative:Distance4.760Time29:15.40Pace6:08.78
Uphill kick.
 

Red Crocs Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.510.000.000.5010.01

Fast Running Friend Workout - 2017-10-27 09:12:14
Workout Totals: Distance10.010Time1:17:50.60Pace7:46.59
More or less usual runs, Jenny still on the college schedule. I decided to do a 0.5 uphill kick instead of just 0.25, and ran 2:46.8.
Leg 1:Distance0.500Time4:14.10Pace8:28.20
With Mathew and the rest of the gang including Julia.
Leg 2:Distance1.500Time12:05.60Pace8:03.73
Minus Matthew.
Leg 3:Distance3.000Time23:38.10Pace7:52.70
With Joseph.
Leg 4:Distance5.010Time37:52.80Pace7:33.65
Alone.
Split 1:Distance4.510Time35:06.00Pace7:46.96
Cumilative:Distance4.510Time35:06.00Pace7:46.96
Split 2:Distance0.500Time2:46.80Pace5:33.60
Cumilative:Distance5.010Time37:52.80Pace7:33.65
Long uphill kick.
 

Red Crocs Miles: 10.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.540.002.501.0013.04

Fast Running Friend Workout - 2017-10-28 09:21:59
Workout Totals: Distance13.040Time1:33:56.70Pace7:12.26
Did mile time trials today. Joseph set a track mile PR of 5:24.0. Splits 77 high, 81 high, 82, 81. He led the first 300, after that we traded leads every 200. Jacob continued to climb out of the hole and ran 5:40.9 - still 7 seconds off PR, but much better than 5:46 he was running a couple of weeks ago. I think I figured out what was wrong with him this time - I listened to his breathing a bit better, and I think it is his usual weakness - bad emotional response to fatigue, overreacting to it. When he ran his PR of 5:33 in August we addressed it with 2x1000 down the canyon working our way to being able to run both in 3:20 with only 200 m recovery jog. We'll see if that works again.

Stephen also ran a PR on the 2.04 mile course with hills - 16:07.7.

After the mile time trials I went for more distance and did 1.5 down the canyon in 8:28 to get a bit more fast running in for the day.
Leg 1:Distance1.000Time8:27.90Pace8:27.90
With Matthew, Stephen, Joseph, and Jacob.
Leg 2:Distance1.000Time5:24.00Pace5:24.00
With Joseph.
Leg 3:Distance1.000Time7:50.80Pace7:50.80
With William and Stephen.
Leg 4:Distance1.000Time5:40.90Pace5:40.90
With Jacob.
Leg 5:Distance2.040Time16:07.70Pace7:54.36
With Stephen, William, I think we had Joseph and Jacob for this.
Leg 6:Distance7.000Time50:25.40Pace7:12.20
More distance with a tempo pickup.
Split 1:Distance3.600Time27:43.20Pace7:42.00
Cumilative:Distance3.600Time27:43.20Pace7:42.00
Split 2:Distance1.500Time8:28.80Pace5:39.20
Cumilative:Distance5.100Time36:12.00Pace7:05.88
Split 3:Distance1.900Time14:13.40Pace7:29.16
Cumilative:Distance7.000Time50:25.40Pace7:12.20
 

Red Crocs Miles: 13.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Benjamin's trainer Elder Brennon Henderson returned home. We went to visit his family in Dayton, ID and attended their ward. Amazinging we made it 30 minutes early to the 11:30 AM meeting.  Ironically this was one of the few times we made it to church on time this year. On the way there as I drove, I passed a car on a two-lane (one lane in each direction) highway. I had not done this since our trip to Kansas, plus there was another car about half a mile way on the opposite lane. So I hit the gas pretty hard and recorded a decent adrenaline rush. I thought that was a good sign that my adrenaline is starting to come back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.001.0010.00

Fast Running Friend Workout - 2017-10-30 11:58:45
Workout Totals: Distance10.000Time1:15:44.80Pace7:34.48
Ran 2 in the morning with the kids - the older ones finished their distances on their own. Ran the remaining 8 when I got home after a meeting. Did the first 2.5 of it with Julia. On the way back down the canyon did 4x0.25 fartlek with 0.25 quick jogging recovery. The idea was to do something fast, but not strenuous, something I would look forward to. Did the first three in 74-75, then a bit quicker - 72.6 on the last one. Tail wind made it easier.
Leg 1:Distance0.500Time4:11.00Pace8:22.00
With Matthew and the gang.
Leg 2:Distance1.500Time12:14.00Pace8:09.33
Dropped of Matthew.
Leg 3:Distance8.000Time59:19.80Pace7:24.98
First 2.5 with Julia, the rest alone - did a 4x0.25 with 0.25 recovery fartlek.
Split 1:Distance4.050Time32:19.20Pace7:58.81
Cumilative:Distance4.050Time32:19.20Pace7:58.81
Split 2:Distance0.250Time1:14.30Pace4:57.20
Cumilative:Distance4.300Time33:33.50Pace7:48.26
Split 3:Distance0.250Time1:56.90Pace7:47.60
Cumilative:Distance4.550Time35:30.40Pace7:48.22
Split 4:Distance0.250Time1:15.10Pace5:00.40
Cumilative:Distance4.800Time36:45.50Pace7:39.48
Split 5:Distance0.250Time1:52.30Pace7:29.20
Cumilative:Distance5.050Time38:37.80Pace7:38.97
Split 6:Distance0.250Time1:15.30Pace5:01.20
Cumilative:Distance5.300Time39:53.10Pace7:31.53
Split 7:Distance0.250Time1:51.60Pace7:26.40
Cumilative:Distance5.550Time41:44.70Pace7:31.30
Split 8:Distance0.250Time1:12.60Pace4:50.40
Cumilative:Distance5.800Time42:57.30Pace7:24.36
Split 9:Distance2.200Time16:22.50Pace7:26.59
Cumilative:Distance8.000Time59:19.80Pace7:24.98
 

Red Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.140.000.003.1210.26

Fast Running Friend Workout - 2017-10-31 11:29:21
Workout Totals: Distance10.265Time1:18:41.40Pace7:39.95
Did a workout with Joseph and Jacob - all down the canyon. I did 5x0.625 with 0.25 recovery, Joseph 3, Jacob 2. We had some headwind, not sure how much we lost on it, probably 5 seconds per interval (8 per mile). Joseph was with me on the first two (3:20.7, 3:24.3), but fell back on the third one (3:26, 3:22.4 for me). Jacob struggled with bad emotions in the first one (3:27), but did better on the second (3:24.9). I did 3:24/3:25 on the remaining two.

Sarah did a fast interval as well - 1 mile down the canyon in 7:11. Kids ran their usual distances more or less today.
Leg 1:Distance0.500Time4:32.00Pace9:04.00
With Matthew, Stephen, and William.
Leg 2:Distance0.350Time3:29.80Pace9:59.43
With Stephen, William, and Sarah.
Leg 3:Distance1.000Time7:11.00Pace7:11.00
Fast Sarah's mile with the same company.
Leg 4:Distance0.800Time6:40.30Pace8:20.38
Back to the park.
Leg 5:Distance0.350Time3:22.40Pace9:38.29
Warm-up with Joseph and Jacob.
Leg 6:Distance4.125Time28:22.60Pace6:52.75
5x0.625 (first three with Joseph, first two with Jacob).
Split 1:Distance0.625Time3:20.70Pace5:21.12
Cumilative:Distance0.625Time3:20.70Pace5:21.12
Split 2:Distance0.250Time3:10.80Pace12:43.20
Cumilative:Distance0.875Time6:31.50Pace7:27.43
Split 3:Distance0.625Time3:24.30Pace5:26.88
Cumilative:Distance1.500Time9:55.80Pace6:37.20
Split 4:Distance0.250Time2:54.90Pace11:39.60
Cumilative:Distance1.750Time12:50.70Pace7:20.40
Split 5:Distance0.625Time3:22.50Pace5:24.00
Cumilative:Distance2.375Time16:13.20Pace6:49.77
Split 6:Distance0.250Time2:32.90Pace10:11.60
Cumilative:Distance2.625Time18:46.10Pace7:08.99
Split 7:Distance0.625Time3:24.00Pace5:26.40
Cumilative:Distance3.250Time22:10.10Pace6:49.26
Split 8:Distance0.250Time2:47.20Pace11:08.80
Cumilative:Distance3.500Time24:57.30Pace7:07.80
Split 9:Distance0.625Time3:25.30Pace5:28.48
Cumilative:Distance4.125Time28:22.60Pace6:52.75
 
Leg 7:Distance1.640Time13:30.80Pace8:14.39
Back to the house with Joseph and Jacob.
Leg 8:Distance1.500Time11:32.50Pace7:41.67
More distance alone.

Red Crocs Miles: 10.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
220.483.2525.5023.08272.31
Red Crocs Miles: 272.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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