Breaking the Wall

USATF Utah Liberty Park 5K

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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 eleven children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary,  Bella.  and Leigha. 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: 163.70 Year: 3089.36
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Navy Crocs 2 Lifetime Miles: 1576.28
Neon Crocs 1 Lifetime Miles: 33.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
189.8510.3017.4911.26228.90
Neon Crocs 1 Miles: 11.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.790.192.242.2512.47

Fast Running Friend Workout - 2019-10-01 08:22:01
Workout Totals: Distance12.478Time1:43:25.30Pace8:17.30
Did 8x0.25 with Joseph, Jacob, and Benjamin. The recovery was supposed to be 0.125, but Joseph was struggling, so we took longer recoveries between some of the intervals. The target was 76, but we missed it a few times. However, Joseph was able to focus on the last one and run 75. Then Benjamin and I did 6x0.25 with Stephen with the target of 90. I stopped him a couple of times and had him restart the interval when he was mentally not in it, but he did manage to do 6 under 90.

Then Benjamin and I ran a mile with Matthew on the big boy course (with hills). We gave him a choice - one mile fast (defined as 7:20 or faster), or two miles slow. He chose one mile fast, and made the standard running the course PR in 7:05.

In the evening William wanted to do the mile time trial. He was doing great through the first two laps - 80, 86, but then mentally lost it, ran 97 and I stopped him at 1200 in 4:23. I wanted him to do 4x400 after that, but he did only 1 in 81.9, and then had a fit. So that was it for his workout today.
Leg 1:Distance1.224Time9:47.30Pace7:59.82
Warm-up.
Leg 2:Distance3.310Time25:39.70Pace7:45.17
8x0.25 in the park (flat) with Joseph, Jacob, and Benjamin.
Split 1:Distance0.250Time1:17.40Pace5:09.60
Cumilative:Distance0.250Time1:17.40Pace5:09.60
Split 2:Distance0.125Time1:31.40Pace12:11.20
Cumilative:Distance0.375Time2:48.80Pace7:30.13
Split 3:Distance0.250Time1:16.00Pace5:04.00
Cumilative:Distance0.625Time4:04.80Pace6:31.68
Split 4:Distance0.125Time1:45.90Pace14:07.20
Cumilative:Distance0.750Time5:50.70Pace7:47.60
Split 5:Distance0.250Time1:17.90Pace5:11.60
Cumilative:Distance1.000Time7:08.60Pace7:08.60
Split 6:Distance0.270Time2:42.20Pace10:00.74
Cumilative:Distance1.270Time9:50.80Pace7:45.20
Split 7:Distance0.250Time1:16.30Pace5:05.20
Cumilative:Distance1.520Time11:07.10Pace7:18.88
Split 8:Distance0.125Time1:46.00Pace14:08.00
Cumilative:Distance1.645Time12:53.10Pace7:49.97
Split 9:Distance0.250Time1:17.90Pace5:11.60
Cumilative:Distance1.895Time14:11.00Pace7:29.08
Split 10:Distance0.270Time2:56.00Pace10:51.85
Cumilative:Distance2.165Time17:07.00Pace7:54.36
Split 11:Distance0.250Time1:17.60Pace5:10.40
Cumilative:Distance2.415Time18:24.60Pace7:37.39
Split 12:Distance0.125Time1:31.20Pace12:09.60
Cumilative:Distance2.540Time19:55.80Pace7:50.79
Split 13:Distance0.250Time1:19.10Pace5:16.40
Cumilative:Distance2.790Time21:14.90Pace7:36.95
Split 14:Distance0.270Time3:09.60Pace11:42.22
Cumilative:Distance3.060Time24:24.50Pace7:58.59
Split 15:Distance0.250Time1:15.20Pace5:00.80
Cumilative:Distance3.310Time25:39.70Pace7:45.17
Leg 3:Distance1.630Time14:10.10Pace8:41.53
Stephen's workout.
Split 1:Distance0.250Time1:27.90Pace5:51.60
Cumilative:Distance0.250Time1:27.90Pace5:51.60
Split 2:Distance0.125Time1:42.10Pace13:36.80
Cumilative:Distance0.375Time3:10.00Pace8:26.67
Split 3:Distance0.250Time1:29.50Pace5:58.00
Cumilative:Distance0.625Time4:39.50Pace7:27.20
Split 4:Distance0.125Time1:50.20Pace14:41.60
Cumilative:Distance0.750Time6:29.70Pace8:39.60
Split 5:Distance0.250Time1:29.80Pace5:59.20
Cumilative:Distance1.000Time7:59.50Pace7:59.50
Split 6:Distance0.125Time1:56.50Pace15:32.00
Cumilative:Distance1.125Time9:56.00Pace8:49.78
Split 7:Distance0.250Time1:29.30Pace5:57.20
Cumilative:Distance1.375Time11:25.30Pace8:18.40
Split 8:Distance0.125Time1:55.60Pace15:24.80
Cumilative:Distance1.500Time13:20.90Pace8:53.93
Split 9:Distance0.130Time0:49.20Pace6:18.46
Cumilative:Distance1.630Time14:10.10Pace8:41.53
Leg 4:Distance0.687Time6:11.70Pace9:01.05
The rest of Stephen's workout.
Split 1:Distance0.250Time2:40.70Pace10:42.80
Cumilative:Distance0.250Time2:40.70Pace10:42.80
Split 2:Distance0.250Time1:29.50Pace5:58.00
Cumilative:Distance0.500Time4:10.20Pace8:20.40
Split 3:Distance0.125Time1:37.70Pace13:01.60
Cumilative:Distance0.625Time5:47.90Pace9:16.64
Split 4:Distance0.062Time0:23.80Pace6:23.87
Cumilative:Distance0.687Time6:11.70Pace9:01.05
Leg 5:Distance0.437Time3:34.30Pace8:10.39
Last part of Stephen's workout.
Split 1:Distance0.187Time2:06.00Pace11:13.80
Cumilative:Distance0.187Time2:06.00Pace11:13.80
Split 2:Distance0.250Time1:28.30Pace5:53.20
Cumilative:Distance0.437Time3:34.30Pace8:10.39
Leg 6:Distance0.650Time5:33.50Pace8:33.08
Cool-down.
Leg 7:Distance1.000Time7:05.80Pace7:05.80
With Matthew and Benjamin.
Leg 8:Distance1.050Time8:37.00Pace8:12.38
Warm-up to the track with William.
Leg 9:Distance1.490Time12:41.50Pace8:31.07
William's workout.
Split 1:Distance0.744Time4:23.60Pace5:54.30
Cumilative:Distance0.744Time4:23.60Pace5:54.30
Split 2:Distance0.250Time2:59.60Pace11:58.40
Cumilative:Distance0.994Time7:23.20Pace7:25.88
Split 3:Distance0.248Time1:21.90Pace5:30.24
Cumilative:Distance1.242Time8:45.10Pace7:02.79
Split 4:Distance0.248Time3:56.40Pace15:53.23
Cumilative:Distance1.490Time12:41.50Pace8:31.07
Split 5:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance1.490Time12:41.50Pace8:31.07
Leg 10:Distance1.000Time10:04.40Pace10:04.40
Cool-down with William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-10-02 08:45:33
Workout Totals: Distance12.000Time1:34:04.50Pace7:50.38
Total of 12, easy runs, usual distances for the younger kids. Benjamin did a 6 mile tempo down the canyon with the target of progressively increasing the pace from 6:00 to 5:00. His opening mile was 5:57, closing 4:58, and his total time was a bit under 5:30 average, I think 32:48 or so.
Leg 1:Distance4.000Time31:40.90Pace7:55.23
With Jacob, William, and Stephen.
Leg 2:Distance4.000Time30:40.70Pace7:40.18
With Joseph.
Leg 3:Distance1.000Time7:54.50Pace7:54.50
With Jacob and Matthew.
Leg 4:Distance3.000Time23:48.40Pace7:56.13
With Joseph and Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.780.000.252.0014.03

Fast Running Friend Workout - 2019-10-03 09:05:50
Workout Totals: Distance14.025Time1:52:11.90Pace7:59.99
William finally graduated from 8x0.25 workout - he was able to get the intervals on pace (84) and not cut the recovery short. Julia did 4x0.25 in the 90-93 range with long rests, and then one more in 89.1. Other kids ran easy.
Leg 1:Distance1.100Time9:22.80Pace8:31.64
Warm-up with William and Julia.
Leg 2:Distance2.875Time22:55.50Pace7:58.43
8x0.25 with William.
Split 1:Distance0.250Time1:26.40Pace5:45.60
Cumilative:Distance0.250Time1:26.40Pace5:45.60
Split 2:Distance0.125Time1:28.80Pace11:50.40
Cumilative:Distance0.375Time2:55.20Pace7:47.20
Split 3:Distance0.250Time1:21.40Pace5:25.60
Cumilative:Distance0.625Time4:16.60Pace6:50.56
Split 4:Distance0.125Time1:40.50Pace13:24.00
Cumilative:Distance0.750Time5:57.10Pace7:56.13
Split 5:Distance0.250Time1:20.70Pace5:22.80
Cumilative:Distance1.000Time7:17.80Pace7:17.80
Split 6:Distance0.125Time1:45.10Pace14:00.80
Cumilative:Distance1.125Time9:02.90Pace8:02.58
Split 7:Distance0.250Time1:22.50Pace5:30.00
Cumilative:Distance1.375Time10:25.40Pace7:34.84
Split 8:Distance0.125Time1:41.10Pace13:28.80
Cumilative:Distance1.500Time12:06.50Pace8:04.33
Split 9:Distance0.250Time1:24.60Pace5:38.40
Cumilative:Distance1.750Time13:31.10Pace7:43.49
Split 10:Distance0.125Time1:44.10Pace13:52.80
Cumilative:Distance1.875Time15:15.20Pace8:08.11
Split 11:Distance0.250Time1:21.50Pace5:26.00
Cumilative:Distance2.125Time16:36.70Pace7:49.04
Split 12:Distance0.125Time1:44.40Pace13:55.20
Cumilative:Distance2.250Time18:21.10Pace8:09.38
Split 13:Distance0.250Time1:23.50Pace5:34.00
Cumilative:Distance2.500Time19:44.60Pace7:53.84
Split 14:Distance0.125Time1:49.80Pace14:38.40
Cumilative:Distance2.625Time21:34.40Pace8:13.10
Split 15:Distance0.250Time1:21.10Pace5:24.40
Cumilative:Distance2.875Time22:55.50Pace7:58.43
Leg 3:Distance0.250Time1:29.10Pace5:56.40
With Julia.
Leg 4:Distance0.800Time7:58.00Pace9:57.50
Back to the house with William and Julia.
Leg 5:Distance3.000Time22:42.30Pace7:34.10
I think this was with Joseph.
Leg 6:Distance6.000Time47:44.20Pace7:57.37
With Jenny.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2019-10-04 07:55:26
Workout Totals: Distance12.120Time1:30:57.90Pace7:30.32
Leg 1:Distance9.120Time1:07:26.20Pace7:23.66
Alone.
Leg 2:Distance1.000Time7:37.90Pace7:37.90
With Joseph, Jacob, and Matthew.
Leg 3:Distance2.000Time15:53.80Pace7:56.90
With Joseph and Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.008.000.0016.00

Fast Running Friend Workout - 2019-10-05 07:46:15
Workout Totals: Distance16.000Time1:50:10.80Pace6:53.18
16 total. 8 up with Benjamin to Vivian Park, then we both ran a tempo at our own speeds back. He did a progression run starting out at 5:48, and finishing with 5:13 uphill, total time 42:44. I ran more or less steady a bit sub-6:00 except for the last mile uphill in 6:08, total time 47:41. I felt my heart started getting tired in the last three miles. I wonder if it had something to do with a bit of diarrhea I picked up overnight.
Leg 1:Distance8.000Time1:02:29.00Pace7:48.62
With Benjamin to Vivian Park.
Leg 2:Distance8.000Time47:41.80Pace5:57.73
Tempo run alone back home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.253.000.000.0012.25

Fast Running Friend Workout - 2019-10-07 07:55:17
Workout Totals: Distance12.250Time1:32:25.10Pace7:32.66
Total of 12, paced Jenny through a 3 mile tempo down the canyon, the target was 6:40, she did 6:34, 6:35, 6:23 (last quarter 87). Usual easy runs for everybody else. Bella got a quarter mile record with 2:25.
Leg 1:Distance1.980Time16:19.00Pace8:14.44
With Jenny - warm-up.
Leg 2:Distance3.000Time19:32.60Pace6:30.87
Pacing Jenny through a tempo run.
Leg 3:Distance4.020Time30:10.10Pace7:30.27
Part with Jenny, part alone, part with Benjamin.
Leg 4:Distance3.000Time23:57.50Pace7:59.17
With Joseph and Jacob.
Leg 5:Distance0.250Time2:25.90Pace9:43.60
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.002.7512.69

Fast Running Friend Workout - 2019-10-08 12:28:06
Workout Totals: Distance12.690Time1:41:30.50Pace7:59.94
Started the 8x0.25 workout with Joseph and Jacob, Joseph was not in the mood, said he would do it later in the evening after we have done 3, so we postponed it until the evening. In the evening Joseph was not doing any better, but Jacob and I finished the workout. William did 8x.0.125 with us.
Leg 1:Distance1.200Time9:18.80Pace7:45.67
Warm-up with Joseph and Jacob.
Leg 2:Distance1.415Time11:38.40Pace8:13.57
3x0.25 with Joseph and Jacob.
Split 1:Distance0.250Time1:17.80Pace5:11.20
Cumilative:Distance0.250Time1:17.80Pace5:11.20
Split 2:Distance0.125Time1:42.90Pace13:43.20
Cumilative:Distance0.375Time3:00.70Pace8:01.87
Split 3:Distance0.250Time1:17.80Pace5:11.20
Cumilative:Distance0.625Time4:18.50Pace6:53.60
Split 4:Distance0.270Time3:06.80Pace11:31.85
Cumilative:Distance0.895Time7:25.30Pace8:17.54
Split 5:Distance0.250Time1:14.50Pace4:58.00
Cumilative:Distance1.145Time8:39.80Pace7:33.97
Split 6:Distance0.270Time2:58.60Pace11:01.48
Cumilative:Distance1.415Time11:38.40Pace8:13.57
Leg 3:Distance0.800Time6:46.90Pace8:28.62
Back to the house with Joseph and Jacob.
Leg 4:Distance1.200Time9:57.40Pace8:17.83
Warm-up with Joseph, William, Stephen, and Jacob.
Leg 5:Distance2.875Time22:55.30Pace7:58.37
8x0.25 at the park with Jacob, Joseph did the first two.
Split 1:Distance0.250Time1:18.10Pace5:12.40
Cumilative:Distance0.250Time1:18.10Pace5:12.40
Split 2:Distance0.125Time1:33.50Pace12:28.00
Cumilative:Distance0.375Time2:51.60Pace7:37.60
Split 3:Distance0.250Time1:16.40Pace5:05.60
Cumilative:Distance0.625Time4:08.00Pace6:36.80
Split 4:Distance0.125Time1:44.20Pace13:53.60
Cumilative:Distance0.750Time5:52.20Pace7:49.60
Split 5:Distance0.250Time1:17.20Pace5:08.80
Cumilative:Distance1.000Time7:09.40Pace7:09.40
Split 6:Distance0.125Time1:46.50Pace14:12.00
Cumilative:Distance1.125Time8:55.90Pace7:56.36
Split 7:Distance0.250Time1:16.70Pace5:06.80
Cumilative:Distance1.375Time10:12.60Pace7:25.53
Split 8:Distance0.125Time1:49.90Pace14:39.20
Cumilative:Distance1.500Time12:02.50Pace8:01.67
Split 9:Distance0.250Time1:17.20Pace5:08.80
Cumilative:Distance1.750Time13:19.70Pace7:36.97
Split 10:Distance0.125Time1:55.30Pace15:22.40
Cumilative:Distance1.875Time15:15.00Pace8:08.00
Split 11:Distance0.250Time1:16.40Pace5:05.60
Cumilative:Distance2.125Time16:31.40Pace7:46.54
Split 12:Distance0.125Time1:53.80Pace15:10.40
Cumilative:Distance2.250Time18:25.20Pace8:11.20
Split 13:Distance0.250Time1:16.90Pace5:07.60
Cumilative:Distance2.500Time19:42.10Pace7:52.84
Split 14:Distance0.125Time1:56.40Pace15:31.20
Cumilative:Distance2.625Time21:38.50Pace8:14.67
Split 15:Distance0.250Time1:16.80Pace5:07.20
Cumilative:Distance2.875Time22:55.30Pace7:58.37
Leg 6:Distance1.200Time10:05.10Pace8:24.25
Cool-down with Jacob, William, and Stephen.
Leg 7:Distance2.000Time15:51.10Pace7:55.55
With Joseph and Matthew.
Leg 8:Distance2.000Time14:57.50Pace7:28.75
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-10-09 10:12:53
Workout Totals: Distance12.000Time1:31:55.30Pace7:39.61
Easy runs mostly, but Matthew, when given a choice between one fast mile and one slow mile chose the fast one, and ran 7:03 on the big boy course (hills), which is now his new course record.
Leg 1:Distance1.000Time7:03.10Pace7:03.10
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance3.000Time23:27.00Pace7:49.00
With Joseph, Jacob, and William, and Stephen.
Leg 3:Distance5.000Time37:28.50Pace7:29.70
Alone.
Leg 4:Distance3.000Time23:56.70Pace7:58.90
With Joseph and Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2019-10-10 09:56:26
Workout Totals: Distance8.000Time1:02:16.70Pace7:47.09
Total of 8, a bit of a taper before the 5 K tomorrow.
Leg 1:Distance1.000Time7:45.40Pace7:45.40
With Joseph, Jacob, and Matthew.
Leg 2:Distance3.000Time23:34.90Pace7:51.63
With Joseph, Jacob, and William.
Leg 3:Distance4.000Time30:56.40Pace7:44.10
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: USATF Utah Liberty Park 5K (3.107 Miles) 00:18:05, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.560.000.003.1011.66

Fast Running Friend Workout - 2019-10-11 09:46:38
Workout Totals: Distance11.669Time1:36:12.50Pace8:14.69
USATF Liberty Park 5K, 18:05.60, 3rd place.

We put together an experimental free no-frills 5K. USATF Utah covered the sanction fee for us. The Salt Lake City said if we have fewer than 50 people we did not need a permit. I discovered by going through the USATF certified courses database that there was a course that was still current in Liberty Park. For the timing, we just used multiple cell phone cameras with Timestamp Camera app that overlaid the frames with millisecond timestamps. This way we could know exactly when the race started, and then used frame analysis with the help of a little bit of code I wrote to navigate the frames and match the runners. So this was basically like timing a track meet, and since we knew who everybody was, we did not need bibs.

Results are below:

Name,Age,Gender,Time,Pace
"Benjamin Pachev","20","M","15:34.51",""
"Jacob Pachev","13","M","17:56.40",""
"Alexander Pachev","46","M","18:05.60",""
"Joseph Pachev","14","M","18:55.17",""
"William Pachev","10","M","19:53.13",""
"Jennifer Pachev","19","F","20:31.97",""
"Bonnie Gow","13","F","20:47.10",""
"Stephen Pachev","9","M","22:07.60",""
"Julia Pachev","17","F","23:08.90",""
"Matthew Pachev","6","M","23:57.70",""
"Stephen Robinson","44","M","23:57.93",""
"Sarah Pachev","43","F","27:11.80",""

Benjamin set a road PR of 15:34.61, only 6 seconds slower than his sea-level track PR in a solo effort. Jacob broke 18:00 for the first time with 17:56.40. I was doing well up to the 3 K mark, and then fell apart, but sort of held together to finish in 18:05, which may not be that bad for an old man. The rest of us struggled for various reasons, but we still managed 20:44 "official" 5 K family average PR.

One mistake we made was miscalculate how long it takes to get things set up - we were rather awkward with the tripods, and setting them up took more than just a few seconds. Plus it took some time to mark the course. So we started almost half an hour late, and by that time it started to get dark. And when it gets dark it is harder to run hard as you cannot see the remote landmarks that pull you towards them anymore. We will plan better next time, which will probably be in March.
Leg 1:Distance2.000Time15:44.00Pace7:52.00
With Joseph and Jacob.
Leg 2:Distance2.000Time15:36.60Pace7:48.30
Alone.
Leg 3:Distance3.200Time26:07.90Pace8:09.97
Warm-up/marking the course.
Leg 4:Distance3.105Time27:10.90Pace8:45.25
5 K race.
Split 1:Distance0.621Time3:29.30Pace5:37.04
Cumilative:Distance0.621Time3:29.30Pace5:37.04
1K
Split 2:Distance0.621Time3:31.60Pace5:40.74
Cumilative:Distance1.242Time7:00.90Pace5:38.89
2K
Split 3:Distance0.621Time3:37.20Pace5:49.76
Cumilative:Distance1.863Time10:38.10Pace5:42.51
3K
Split 4:Distance0.621Time3:41.70Pace5:57.00
Cumilative:Distance2.484Time14:19.80Pace5:46.14
4K
Split 5:Distance0.621Time3:44.80Pace6:02.00
Cumilative:Distance3.105Time18:04.60Pace5:49.31
Finish
Split 6:Distance0.000Time0:49.90Pace0:00.00
Cumilative:Distance3.105Time18:54.50Pace6:05.38
Joseph
Split 7:Distance0.000Time0:57.70Pace0:00.00
Cumilative:Distance3.105Time19:52.20Pace6:23.96
William.
Split 8:Distance0.000Time0:38.80Pace0:00.00
Cumilative:Distance3.105Time20:31.00Pace6:36.46
Jenny.
Split 9:Distance0.000Time0:15.20Pace0:00.00
Cumilative:Distance3.105Time20:46.20Pace6:41.35
Bonnie.
Split 10:Distance0.000Time1:20.70Pace0:00.00
Cumilative:Distance3.105Time22:06.90Pace7:07.34
Stephen.
Split 11:Distance0.000Time1:01.40Pace0:00.00
Cumilative:Distance3.105Time23:08.30Pace7:27.12
Julia.
Split 12:Distance0.000Time0:48.80Pace0:00.00
Cumilative:Distance3.105Time23:57.10Pace7:42.83
Matthew and Chad.
Split 13:Distance0.000Time3:13.80Pace0:00.00
Cumilative:Distance3.105Time27:10.90Pace8:45.25
Sarah.
 
Leg 5:Distance1.114Time8:54.50Pace7:59.80
Cool-down.
Leg 6:Distance0.250Time2:38.60Pace10:34.40
With Bella.

Neon Crocs 1 Miles: 11.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.002.000.0016.25

Fast Running Friend Workout - 2019-10-12 09:26:32
Workout Totals: Distance16.250Time2:05:33.80Pace7:43.62
Leg 1:Distance4.000Time31:47.50Pace7:56.88
With Benjamin.
Leg 2:Distance2.000Time16:11.30Pace8:05.65
With Benjamin, Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance10.000Time1:14:49.40Pace7:28.94
With Benjamin, part with Jacob, part with Scotty.
Split 1:Distance2.083Time16:39.70Pace7:59.93
Cumilative:Distance2.083Time16:39.70Pace7:59.93
Split 2:Distance2.000Time12:15.90Pace6:07.95
Cumilative:Distance4.083Time28:55.60Pace7:05.08
Split 3:Distance5.917Time45:53.80Pace7:45.40
Cumilative:Distance10.000Time1:14:49.40Pace7:28.94
Leg 4:Distance0.250Time2:45.60Pace11:02.40
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

Fast Running Friend Workout - 2019-10-14 08:20:12
Workout Totals: Distance12.000Time1:28:37.10Pace7:23.09
Did a tempo run with Jenny - 3 miles down the canyon in 19:18 (6:25,6:26,6:17), the rest easy, usual distances for the kids.
Leg 1:Distance1.980Time16:18.80Pace8:14.34
Warm-up with Jenny.
Leg 2:Distance3.000Time19:18.10Pace6:26.03
Tempo run with Jenny down the canyon.
Leg 3:Distance4.020Time28:58.70Pace7:12.51
Alone.
Leg 4:Distance3.000Time24:01.50Pace8:00.50
With Joseph and Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.123.110.000.0012.23

Fast Running Friend Workout - 2019-10-15 13:07:24
Workout Totals: Distance12.227Time1:32:43.70Pace7:35.03
Total of about 12, did 5000 time trial with William on the track. He ran a PR of 19:36.4 (3:53, 3:52, 4:01, 4:00, 3:50). Joseph and Jacob did the pacing, but both were struggling in the last K, and dropped back finishing in 19:48. Stephen ran the last 800 in 3:04, Matthew ran the last 400 in 88.
Leg 1:Distance1.120Time9:01.80Pace8:03.75
Warm-up
Leg 2:Distance3.107Time19:36.40Pace6:18.63
William's 5000 time trial.
Leg 3:Distance1.000Time9:11.40Pace9:11.40
Cool-down.
Leg 4:Distance5.000Time38:53.70Pace7:46.74
Alone.
Leg 5:Distance2.000Time16:00.40Pace8:00.20
With Joseph and Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.960.003.000.0012.96

Fast Running Friend Workout - 2019-10-16 09:32:25
Workout Totals: Distance12.960Time1:36:44.00Pace7:27.84
Total of 12. Did a progression tempo down the canyon with Jacob. The goal was to start at 92 for the first quarter, and then decrease the time by 1 second per quarter for the duration of 3 miles. Jacob was in charge of pacing. We more or less managed to do that with a few minor glitches. Mile splits were 6:00, 5:42, 5:30.

The reason I gave him this workout was that I noticed he gets psyched out if he is running relatively slow but fast enough to feel some pain and is thinking about running faster later on - which is why he struggled yesterday - his assignment was to run the last 1 K in 3:30.

Benjamin did 6x0.625 down the canyon with 0.125 brisk recovery. The headwind was strong, so all he could manage was around 3:03.
Leg 1:Distance1.230Time10:11.50Pace8:17.15
Warm-up with Jacob.
Leg 2:Distance3.000Time17:12.90Pace5:44.30
Progression tempo with Jacob down the canyon.
Leg 3:Distance5.730Time45:43.60Pace7:58.81
Part with Jacob, part alone, part with Jenny.
Leg 4:Distance3.000Time23:36.00Pace7:52.00
With Joseph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-10-17 08:41:10
Workout Totals: Distance12.000Time1:31:53.40Pace7:39.45
Usual runs, 12 total, easy pace, usual distances for the kids.
Leg 1:Distance2.000Time15:57.00Pace7:58.50
With Matthew, Jacob, Stephen.
Leg 2:Distance2.000Time15:57.30Pace7:58.65
With Jacob and Stephen.
Leg 3:Distance8.000Time59:59.10Pace7:29.89
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2019-10-18 09:07:39
Workout Totals: Distance12.000Time1:30:25.30Pace7:32.11
Easy runs, total of 12 for me, usual distances for the kids.
Leg 1:Distance9.000Time1:06:50.50Pace7:25.61
Alone, did a pickup uphill at the end.
Split 1:Distance8.845Time1:06:00.40Pace7:27.76
Cumilative:Distance8.845Time1:06:00.40Pace7:27.76
Split 2:Distance0.155Time0:50.10Pace5:23.23
Cumilative:Distance9.000Time1:06:50.50Pace7:25.61
Leg 2:Distance3.000Time23:34.80Pace7:51.60
With Joseph and Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.231.002.001.0016.23

Fast Running Friend Workout - 2019-10-19 08:40:46
Workout Totals: Distance16.230Time2:03:59.90Pace7:38.40
A bit over 16 total. William ran a mile PR of 5:42.8 (84, 86, 88, 82). After 5000 he realized the mile was not that hard. Reminds me of President Monson's story of a missionary that thought he could not learn Spanish until he tried Japanese - then Spanish was no problem.

We also paced Stas and he ran 6:37.5 (1:40, 1:43, 1:41, 1:31) - a new mile PR.

Stephen did 600 in about 2:10, and 800 in 3:08. Matthew ran the warm-up and the cool-down, which gave him over 3 miles total.

Then Benjamin, Chad, and I finished the long run. At the end, I ran 11:56 for the last 2 miles up to the house, and Benjamin did the same distance in 10:50.
Leg 1:Distance2.230Time19:44.50Pace8:51.17
Warm-up.
Leg 2:Distance1.000Time5:42.80Pace5:42.80
Joseph, Jacob, Benjamin, Chad, and I pacing William for the mile.
Leg 3:Distance1.000Time6:37.50Pace6:37.50
Joseph, Jacob, Benjamin, Chad, William, and I pacing Stas for the mile.
Leg 4:Distance1.000Time9:29.30Pace9:29.30
Cool-down.
Leg 5:Distance11.000Time1:22:25.80Pace7:29.62
First 9 with Chad and Benjamin, then Benjamin ran his pace, and Chad took it easy, while I ran my tempo.
Split 1:Distance9.000Time1:10:28.90Pace7:49.88
Cumilative:Distance9.000Time1:10:28.90Pace7:49.88
Split 2:Distance2.000Time11:56.90Pace5:58.45
Cumilative:Distance11.000Time1:22:25.80Pace7:29.62

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-10-21 08:19:40
Workout Totals: Distance12.000Time1:27:05.90Pace7:15.49
Leg 1:Distance1.980Time16:21.10Pace8:15.51
Leg 2:Distance3.000Time19:06.60Pace6:22.20
Leg 3:Distance4.020Time28:58.20Pace7:12.39
Leg 4:Distance3.000Time22:40.00Pace7:33.33

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
189.8510.3017.4911.26228.90
Neon Crocs 1 Miles: 11.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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