Breaking the Wall

Pachev Family Provo Canyon 5 K

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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: 232.17 Year: 3533.69
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Neon Crocs 3 Lifetime Miles: 1657.61
Brown Crocs 3 Lifetime Miles: 734.48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
288.679.3630.1113.11341.25
Brown Crocs 3 Miles: 328.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-10-01 09:45:45
Workout Totals: Distance12.000Time1:34:36.60Pace7:53.05
12 total. Easy runs for everybody except Matthew - he did 2 miles down the canyon in 12:46 (6:24, 6:22, last 0.25 in 90).
Leg 1:Distance0.400Time3:31.70Pace8:49.25
Leg 2:Distance2.000Time12:46.90Pace6:23.45
With Matthew.
Leg 3:Distance6.600Time52:41.60Pace7:59.03
Part with Matthew, part with Joseph and Jacob, part alone.
Leg 4:Distance3.000Time25:36.40Pace8:32.13
With Julia and Benjamin.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2020-10-02 09:03:14
Workout Totals: Distance12.250Time1:39:40.30Pace8:08.19
12.25 total, easy runs, usual distances.
Leg 1:Distance9.250Time1:13:55.40Pace7:59.50
Part with Benjamin, part alone, part with the younger boys.
Leg 2:Distance3.000Time25:44.90Pace8:34.97
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.005.250.7516.00

Fast Running Friend Workout - 2020-10-03 07:14:32
Workout Totals: Distance16.000Time1:57:21.50Pace7:20.09
General Conference today, so we started earlier than usual to get our distance in. Total of 16 miles. Chad joined us again.

We did 3x2 miles down the canyon playing rabbits for Benjamin with a 2:45 handicap, our target being 6:00 pace until we get caught, then kick, his target 5:00 pace.

I ended up with 17:41/17:34 kicking in 1:15 for 0.25 on the first, and 2:34 for 0.5 on the second. Chad had 69/2:31. Joseph and Jacob did the first interval. Joseph started out hard, but then fell apart and I caught up to him. Jacob kicked in 69.

Benjamin got 14:48/14:42 catching us both times.
 
Leg 1:Distance0.980Time8:16.70Pace8:26.84
Warm-up.
Leg 2:Distance3.000Time17:41.20Pace5:53.73
First interval.
Split 1:Distance2.750Time16:25.70Pace5:58.44
Cumilative:Distance2.750Time16:25.70Pace5:58.44
Split 2:Distance0.250Time1:15.50Pace5:02.00
Cumilative:Distance3.000Time17:41.20Pace5:53.73
 
Leg 3:Distance3.000Time25:05.80Pace8:21.93
Recovery.
Leg 4:Distance3.000Time17:34.30Pace5:51.43
Second interval.
Split 1:Distance2.500Time14:59.70Pace5:59.88
Cumilative:Distance2.500Time14:59.70Pace5:59.88
Split 2:Distance0.500Time2:34.60Pace5:09.20
Cumilative:Distance3.000Time17:34.30Pace5:51.43
 
Leg 5:Distance3.020Time23:51.30Pace7:53.94
Distance/cool-down.
Leg 6:Distance1.000Time9:02.40Pace9:02.40
With Benjamin, Stephen, Matthew, and Mary.
Leg 7:Distance2.000Time15:49.80Pace7:54.90
Same group without Mary.

Brown Crocs 3 Miles: 16.00
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. General Conference. Elder Holland's talk about adversity strengthened my resolve to keep running competitively as I get older. In order for your faith to grow, you need to experience some adversity and practice pushing through it. Running when you are older presents some challenges - especially when you remember what you could do when you were younger. So this will hopefully keep me from getting slack as I age.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-10-05 08:58:49
Workout Totals: Distance12.000Time1:33:36.40Pace7:48.03
12 total, easy pace. The kids ran in the cross country meet in Payson. The distance was supposed to be 3 K, but ended up shorter, around 1.66 miles according to some GPS readings.

Joseph won with 9:19, Jacob was second with 9:29, William ran 10:19, Matthew 10:54 winning the 10 and under heat. Stephen was second in that heat with 11:04.
Leg 1:Distance9.000Time1:09:50.50Pace7:45.61
Part alone, part with the kids.
Leg 2:Distance3.000Time23:45.90Pace7:55.30
With Benjamin.

Brown Crocs 3 Miles: 12.00
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 - 2020-10-06 09:20:26
Workout Totals: Distance12.000Time1:34:50.00Pace7:54.17
12 total, easy pace, usual distances.
Leg 1:Distance9.000Time1:09:09.50Pace7:41.06
Part alone, part with the kids.
Leg 2:Distance3.000Time25:40.50Pace8:33.50
With Benjamin and Julia, part with Joseph and Jacob.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.180.002.000.0012.18

Fast Running Friend Workout - 2020-10-07 09:28:43
Workout Totals: Distance12.180Time1:34:07.10Pace7:43.64
12+ total. Did a workout with the boys. 2 miles down the canyon at 5:52 target with Joseph and Jacob kicking in the last 0.25. Joseph got 11:24 kicking in 69, Jacob 11:27 (72). I stayed with William and we finished in 11:42, which I think is a small course PR for him.

Benjamin did 10 x 0.625 6 down, 4 up, down in the 2:57 - 3:01 range, up 3:07-3:16 range.
Leg 1:Distance0.980Time8:01.70Pace8:11.53
Warm up with Joseph, Jacob, and William.
Leg 2:Distance2.000Time11:42.70Pace5:51.35
With William, part with Joseph and Jacob.
Leg 3:Distance6.200Time48:35.60Pace7:50.26
Part with the kids, part alone.
Leg 4:Distance3.000Time25:47.10Pace8:35.70
With Benjamin and Julia, part with Joseph and Jacob.

Brown Crocs 3 Miles: 12.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2020-10-08 09:14:09
Workout Totals: Distance12.000Time1:34:17.80Pace7:51.48
Easy runs, except for a short uphill sprint at the end of the morning run, total of 12.
Leg 1:Distance9.000Time1:08:31.80Pace7:36.87
Part with the kids, part alone.
Split 1:Distance8.845Time1:07:39.40Pace7:38.95
Cumilative:Distance8.845Time1:07:39.40Pace7:38.95
Split 2:Distance0.155Time0:52.40Pace5:38.06
Cumilative:Distance9.000Time1:08:31.80Pace7:36.87
Uphill sprint at the end.
 
Leg 2:Distance3.000Time25:46.00Pace8:35.33
With Benjamin and Julia, part with Joseph and Jacob.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

Fast Running Friend Workout - 2020-10-09 09:33:32
Workout Totals: Distance13.000Time1:45:41.00Pace8:07.77
Total of 13. Did a 2 mile tempo down the canyon with Matthew in 13:03, split 6:40, 6:23. Stephen started with us but then got dropped and finished in 13:40. Otherwise easy runs. Benjamin did a mile pickup in 4:44 down the canyon.
Leg 1:Distance0.480Time4:27.10Pace9:16.46
Warm-up.
Leg 2:Distance2.000Time13:03.10Pace6:31.55
Matthew's tempo run.
Leg 3:Distance6.520Time51:55.80Pace7:57.88
Part with Matthew and Stephen, part alone.
Leg 4:Distance4.000Time36:15.00Pace9:03.75
With Julia.

Brown Crocs 3 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.005.250.7516.25

Fast Running Friend Workout - 2020-10-10 08:05:05
Workout Totals: Distance16.250Time2:02:54.20Pace7:33.80
16+ total. Did a 6 mile tempo with Chad down the canyon with the target of roughly 6:00 until Benjamin catches us, and then hard to the finish. Benjamin started 5:00 behind us with the target of 5:00 pace, an aggressive target since he's never run it that fast. Joseph and Jacob ran the first 3 with us. We were speeding a bit, 17:52 at 3 miles, and 29:41. I was OK with that since this would give us some flexibility for the rabbit play - if Benjamin was right on target or slightly off, then we could help him cross over the edge by being feisty rabbits. But it turned out he did not need that help - he opened with 5:05, then 4:53, 4:54, and then was running very steady 74s (4:56). He passed us with about 0.85 left, and it was too far away from the finish for us to get feisty enough, though we did speed up, and ran the last 0.75 in 4:08, last mile in 5:36. Our total time was 35:17, 5:53 average.

Benjamin ended up with 29:44, 4:57 average.

Julia did 7:37 mile on the track and that seemed like was all she had that day, has not done a fast mile in a while, we need to help her get back in shape.
Leg 1:Distance3.350Time27:27.20Pace8:11.70
Warm-up with Chad, Joseph, Benjamin, and Jacob.
Leg 2:Distance6.000Time35:17.40Pace5:52.90
Tempo run with Chad playing rabbits for Benjamin, Joseph and Jacob with us for the first 3.
Split 1:Distance5.250Time31:08.70Pace5:55.94
Cumilative:Distance5.250Time31:08.70Pace5:55.94
Split 2:Distance0.750Time4:08.70Pace5:31.60
Cumilative:Distance6.000Time35:17.40Pace5:52.90
 
Leg 3:Distance3.850Time32:33.70Pace8:27.45
Cool-down with Benjamin and Chad.
Leg 4:Distance1.050Time10:17.80Pace9:48.38
With Mary (most of it), Julia, Benjamin, Stephen, and William to the track.
Leg 5:Distance1.000Time7:37.50Pace7:37.50
Paced Julia on the track throug the mile.
Leg 6:Distance1.000Time9:40.60Pace9:40.60
Back home.

Brown Crocs 3 Miles: 16.25
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. Come Follow Me lesson at home, then our ward Sacrament meeting in person, then Elder's Quorum via Zoom. Took Mary, Bella, and Leigha with Sarah for a walk in the evening. Mary practiced multiplication table.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2020-10-12 09:06:42
Workout Totals: Distance12.050Time1:35:55.30Pace7:57.62
12 total, easy pace. Julia is on the mend, was able to run 7:20 mile on the track with a good kick at the end, so she had more.

The kids ran in the 3 K Utah County Championship cross country meet in Spanish Fork. Joseph got 10:45 (won the age division), Jacob 10:47 (2nd), William 11:55 (3rd in his age division), Matthew 12:43 (first not only in his age division, but in the 9-10 as well), and Stephen had some back problems + mind problems and jogged in 14:32.
Leg 1:Distance9.000Time1:08:50.50Pace7:38.94
Part alone, part with the kids.
Leg 2:Distance1.050Time10:02.30Pace9:33.62
With Julia, Benjamin, William, Stephen, and Mary
Leg 3:Distance1.000Time7:20.00Pace7:20.00
Paced Julia on the track.
Leg 4:Distance1.000Time9:42.50Pace9:42.50
Back home.

Brown Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.512.001.500.0012.01

Fast Running Friend Workout - 2020-10-13 09:29:08
Workout Totals: Distance12.010Time1:35:23.40Pace7:56.55
12 total. Paced Stephen over 2 miles down the canyon for his redemption, he started OK, then mentally lost it, then regained his composure with 7 seconds behind pace (6:40), but narrowed it to 2 seconds with 200 to go, and then totally lost it and just stopped. So he is off treats until he redeems himself. Also, did 1.5 tempo at 5:52 pace down the canyon. Julia is doing well, we are doing a 7:30 target pace mile on the track with a kick if she has something more or less daily to see what this does for her.
Leg 1:Distance0.480Time4:12.40Pace8:45.83
Warm-up.
Leg 2:Distance2.000Time13:22.90Pace6:41.45
Stephen's 2 mile tempo.
Leg 3:Distance6.480Time51:23.80Pace7:55.90
More distance with 1.5 tempo down the canyon at the end.
Split 1:Distance4.880Time41:40.60Pace8:32.42
Cumilative:Distance4.880Time41:40.60Pace8:32.42
Split 2:Distance1.500Time8:47.90Pace5:51.93
Cumilative:Distance6.380Time50:28.50Pace7:54.69
Split 3:Distance0.100Time0:55.30Pace9:13.00
Cumilative:Distance6.480Time51:23.80Pace7:55.90
 
Leg 4:Distance1.050Time9:29.40Pace9:02.29
To the track with Julia.
Leg 5:Distance1.000Time7:21.90Pace7:21.90
Julia's mile.
Leg 6:Distance1.000Time9:33.00Pace9:33.00
Back home.

Brown Crocs 3 Miles: 12.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Fast Running Friend Workout - 2020-10-14 09:24:12
Workout Totals: Distance12.000Time1:32:38.70Pace7:43.22
Total of 12. Stephen redeemed himself with 13:05 2 miles down the canyon.

Benjamin did 10x0.625 with 0.125 recovery down the canyon averaging 2:58.
Leg 1:Distance1.980Time15:02.10Pace7:35.61
Warm-up.
Leg 2:Distance2.000Time13:05.10Pace6:32.55
Stephen's redemption 2 miles down the canyon.
Leg 3:Distance5.020Time39:09.30Pace7:47.99
Part with Stephen, part alone.
Leg 4:Distance3.000Time25:22.20Pace8:27.40
With Julia.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2020-10-15 09:23:06
Workout Totals: Distance12.050Time1:34:29.00Pace7:50.46
12 total, easy runs.
Leg 1:Distance9.000Time1:09:09.70Pace7:41.08
Part alone, part with the kids.
Leg 2:Distance1.050Time9:05.10Pace8:39.14
To the track with Julia.
Leg 3:Distance1.000Time7:25.80Pace7:25.80
Julia's mile.
Leg 4:Distance1.000Time8:48.40Pace8:48.40
Back to the house.

Brown Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2020-10-16 09:18:26
Workout Totals: Distance8.000Time1:02:49.40Pace7:51.18
8 total, easy pace, reduced mileage for the kids, tapering for tomorrow's 5 K.
Leg 1:Distance8.000Time1:02:49.40Pace7:51.18
Part alone, part with the kids.

Brown Crocs 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Pachev Family Provo Canyon 5 K (3.107 Miles) 00:17:35, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.083.110.003.1117.30

Fast Running Friend Workout - 2020-10-17 07:48:17
Workout Totals: Distance4.507Time30:04.00Pace6:40.27
Pachev Family Provo Canyon 5 K, 17:35, 5th place.

The conditions were better than a month ago. Results:

Benjamin 15:17
Albert 15:45 PR
Chad 16:55 PR
Jacob 17:11 PR
Dad 17:35
Jeff McClellan 17:35
Joseph 18:26
William 18:51
Stephen 20:08 PR
Matthew 20:28 PR
Bonnie 21:41
Julia 23:02
Sarah 25:32

Benjamin had a hard time getting going, and could not crack 4:52 pace. Part of it I think is colder temperatures, and not enough sleep, part maybe low adrenaline from school load.

Jacob had a breakthrough race splitting 5:36, 5:33, 5:25. This was too much for Joseph, he made a move with 1 K to go to try to catch Jacob, and then just gave up and jogged in.

I had a decent race. Jeff McClellan joined us and it just happened that him jogging a mile a day with his kids put him in about the same 5 K shape as me. I was surprised though, that I was able to outkick him, but I did run 80 for the last quarter, which is a good kick for me now.

Jenny did not race today, as she had been sick and overloaded with school work. Julia showed she is on the mend, ran 23:02, almost a minute and a half improvement from last month. Sarah also had a decent race in spite of some challenges over the last week finishing in 25:32.
Leg 1:Distance1.400Time11:37.10Pace8:17.93
Leg 2:Distance3.107Time18:26.90Pace5:56.26
Split 1:Distance0.107Time0:37.00Pace5:45.79
Cumilative:Distance0.107Time0:37.00Pace5:45.79
Split 2:Distance2.000Time11:16.50Pace5:38.25
Cumilative:Distance2.107Time11:53.50Pace5:38.63
Split 3:Distance1.000Time5:41.60Pace5:41.60
Cumilative:Distance3.107Time17:35.10Pace5:39.59
Split 4:Distance0.000Time0:51.80Pace0:00.00
Cumilative:Distance3.107Time18:26.90Pace5:56.26
 
Fast Running Friend Workout - 2020-10-17 08:25:38
Workout Totals: Distance12.797Time1:39:08.20Pace7:44.81
 
Leg 1:Distance3.300Time27:40.20Pace8:23.09
Leg 2:Distance3.739Time25:32.00Pace6:49.74
Heat 2.
Split 1:Distance3.107Time20:28.50Pace6:35.40
Cumilative:Distance3.107Time20:28.50Pace6:35.40
Matthew.
Split 2:Distance0.152Time1:13.20Pace8:01.58
Cumilative:Distance3.259Time21:41.70Pace6:39.42
Bonny
Split 3:Distance0.167Time1:20.30Pace8:00.84
Cumilative:Distance3.426Time23:02.00Pace6:43.39
Julia.
Split 4:Distance0.313Time2:30.00Pace7:59.23
Cumilative:Distance3.739Time25:32.00Pace6:49.74
Sarah.
 
Leg 3:Distance2.758Time22:03.90Pace8:00.02
Back to the car with Benjamin and Chad.
Leg 4:Distance3.000Time23:52.10Pace7:57.37
With Benjamin.

Brown Crocs 3 Miles: 17.30
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. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Fast Running Friend Workout - 2020-10-19 09:06:36
Workout Totals: Distance12.300Time1:39:28.80Pace8:05.27
12 total, easy runs, Benjamin did a mile pickup at sub-5:00, Julia did a 7:19 mile on the track.
Leg 1:Distance9.000Time1:09:51.30Pace7:45.70
Part alone, part with the kids.
Leg 2:Distance0.250Time2:41.10Pace10:44.40
With Bella.
Leg 3:Distance1.050Time9:51.60Pace9:23.43
With Julia.
Leg 4:Distance1.000Time7:19.00Pace7:19.00
With Julia.
Leg 5:Distance1.000Time9:45.80Pace9:45.80
With Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.050.000.001.0012.05

Fast Running Friend Workout - 2020-10-20 09:48:27
Workout Totals: Distance12.050Time1:33:46.30Pace7:46.91
12 total, easy runs, did 5:54 mile uphill to the house at the end of the morning run. Benjamin did 4:55 from the mouth of the canyon to 1 mile from the house.

William tried for the mile record on the track - paced by Benjamin - but only had 5:45.
Leg 1:Distance9.000Time1:06:37.70Pace7:24.19
Part alone, part with the kids.
Split 1:Distance8.000Time1:00:43.40Pace7:35.43
Cumilative:Distance8.000Time1:00:43.40Pace7:35.43
Split 2:Distance1.000Time5:54.30Pace5:54.30
Cumilative:Distance9.000Time1:06:37.70Pace7:24.19
 
Leg 2:Distance1.050Time9:56.70Pace9:28.29
With Julia.
Leg 3:Distance1.000Time7:32.80Pace7:32.80
With Julia.
Leg 4:Distance1.000Time9:39.10Pace9:39.10
With Julia.

Brown Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.050.000.001.2512.30

Fast Running Friend Workout - 2020-10-21 09:04:04
Workout Totals: Distance12.300Time1:38:54.60Pace8:02.49
12 total. Did a 1.25 pickup from 2 to 0.75 from the house in 7:12. Benjamin did the mile starting from the same spot in 4:53. Easy runs for the kids.
Leg 1:Distance9.000Time1:09:24.10Pace7:42.68
With Benjamin, part with the younger boys.
Split 1:Distance7.000Time55:47.70Pace7:58.24
Cumilative:Distance7.000Time55:47.70Pace7:58.24
Split 2:Distance1.250Time7:12.60Pace5:46.08
Cumilative:Distance8.250Time1:03:00.30Pace7:38.22
Split 3:Distance0.750Time6:23.80Pace8:31.73
Cumilative:Distance9.000Time1:09:24.10Pace7:42.68
 
Leg 2:Distance0.250Time2:25.90Pace9:43.60
With Bella.
Leg 3:Distance1.050Time10:02.20Pace9:33.52
With Julia.
Leg 4:Distance1.000Time7:20.00Pace7:20.00
With Julia.
Leg 5:Distance1.000Time9:42.40Pace9:42.40
With Julia.

Brown Crocs 3 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.250.001.9912.09

Fast Running Friend Workout - 2020-10-22 09:25:28
Workout Totals: Distance12.090Time1:34:36.20Pace7:49.50
12 total. William tried to get the mile record, but mentally did not have it. I did a 1.25 pickup like yesterday in 7:12. Benjamin did the mile in 4:53. Matthew ran 400 in 78.9. Julia is still doing her routine of 3 miles a day with 1 on the track at 7:30 pace and then a kick. On a good day she was able to close with 46-47 in the last 200.
Leg 1:Distance1.050Time8:46.10Pace8:21.05
To the track.
Leg 2:Distance0.248Time1:42.80Pace6:54.52
With Sarah and the boys.
Leg 3:Distance0.248Time1:24.10Pace5:39.11
William's failed mile time trial.
Leg 4:Distance0.248Time1:18.90Pace5:18.15
With Matthew.
Leg 5:Distance0.250Time2:07.20Pace8:28.80
A jog with the boys.
Leg 6:Distance0.496Time2:44.20Pace5:31.05
William's try 2.
Leg 7:Distance6.500Time50:19.90Pace7:44.60
Split 1:Distance4.500Time36:45.30Pace8:10.07
Cumilative:Distance4.500Time36:45.30Pace8:10.07
Split 2:Distance1.250Time7:12.90Pace5:46.32
Cumilative:Distance5.750Time43:58.20Pace7:38.82
Split 3:Distance0.750Time6:21.70Pace8:28.93
Cumilative:Distance6.500Time50:19.90Pace7:44.60
 
Leg 8:Distance1.050Time9:32.10Pace9:04.86
With Julia.
Leg 9:Distance1.000Time7:20.30Pace7:20.30
With Julia.
Leg 10:Distance1.000Time9:20.60Pace9:20.60
With Julia.

Brown Crocs 3 Miles: 12.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.850.000.000.9911.84

Fast Running Friend Workout - 2020-10-23 09:43:00
Workout Totals: Distance11.842Time1:34:28.90Pace7:58.71
12 total. William tried the mile again, with a couple of false starts, then ran 5:49 in the afternoon. The plus of all of this is that he acknowledged the need to do workouts without complaining. Matthew ran an 800 PR of 2:53.8 (83, 90). Stephen did not quite have it today, but toughed it out and finished in 2:57.7.

Julia was able to kick in 1:11 for the last 300 of her mile, and got 7:16.
Leg 1:Distance1.050Time8:33.30Pace8:08.86
Warm-up.
Leg 2:Distance0.000Time0:00.00Pace0:00.00
Leg 3:Distance0.248Time1:17.80Pace5:13.71
William try 1.
Leg 4:Distance0.250Time2:15.50Pace9:02.00
Recovery jog.
Leg 5:Distance0.248Time2:45.50Pace11:07.34
William try 2.
Leg 6:Distance0.496Time2:57.70Pace5:58.27
Matthew and Stephen - 800.
Split 1:Distance0.496Time2:53.80Pace5:50.40
Cumilative:Distance0.496Time2:53.80Pace5:50.40
Split 2:Distance0.000Time0:03.90Pace0:00.00
Cumilative:Distance0.496Time2:57.70Pace5:58.27
 
Leg 7:Distance6.500Time50:49.30Pace7:49.12
Distance, some alone, some with the kids.
Leg 8:Distance1.050Time9:07.60Pace8:41.52
With Julia.
Leg 9:Distance1.000Time7:16.50Pace7:16.50
With Julia.
Leg 10:Distance1.000Time9:25.70Pace9:25.70
With Julia.

Brown Crocs 3 Miles: 11.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.390.000.003.1116.50

Fast Running Friend Workout - 2020-10-24 08:54:44
Workout Totals: Distance16.500Time2:05:13.10Pace7:35.34
Total of almost 17. Did a 5 K down the canyon on the same course. Chad, Joseph, Jacob, and I started 2:30 ahead of Benjamin. Our target was 18:00, his target was 15:00 - with the idea that he would pass us somewhere close to the finish. It was cold, and also the fire blockade made us lose about 3 seconds + whatever from broken rhythm. Benjamin ran 15:13 passing us with about quarter to go. Chad kicked and ran 17:48, I think, Jacob got 17:54, I got 17:57. Joseph scored another DNF after the first 1.25. William ran the first mile with us dropping back a bit in 5:50.
Leg 1:Distance2.643Time19:59.00Pace7:33.65
Warm-up.
Leg 2:Distance3.107Time17:57.90Pace5:46.93
5 K
Leg 3:Distance7.700Time1:00:26.50Pace7:50.97
Distance with Benjamin and Chad.
Leg 4:Distance1.050Time9:55.80Pace9:27.43
With Julia.
Leg 5:Distance1.000Time7:29.40Pace7:29.40
With Julia.
Leg 6:Distance1.000Time9:24.50Pace9:24.50
With Julia.

Brown Crocs 3 Miles: 16.50
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. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.410.000.000.0011.41

Fast Running Friend Workout - 2020-10-26 15:31:21
Workout Totals: Distance11.408Time1:29:14.40Pace7:49.35
Easy runs, 11 total, slightly reduced distances for some of the kids as it was the first cold day. I believe it taking it easy the first few cold days as the immune system has not adjusted yet to the new temperatures.
Leg 1:Distance7.000Time52:23.00Pace7:29.00
Part alone, part with the kids.
Leg 2:Distance1.050Time9:22.70Pace8:55.90
To the track with Julia.
Leg 3:Distance1.000Time7:17.80Pace7:17.80
Julia's mile.
Leg 4:Distance1.000Time8:56.00Pace8:56.00
Back home with Julia.
Leg 5:Distance0.250Time2:22.90Pace9:31.60
With Bella.
Leg 6:Distance1.108Time8:52.00Pace8:00.14
With Mary.

Brown Crocs 3 Miles: 11.41
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.001.000.0012.30

Fast Running Friend Workout - 2020-10-27 09:39:31
Workout Totals: Distance12.300Time1:35:42.00Pace7:46.83
12 total. A bit warmer today. Matthew and Stephen did a mile time trial. Stephen ran 6:13, Matthew 6:20. It was a good run for Stephen even though he was 4 seconds off the record. Matthew struggled today. William ran 5:58 starting with Matthew and Stephen, and kicking in the last 600. Joseph and Jacob pulled him. Benjamin did 4:43 mile pickup down the canyon.
Leg 1:Distance4.000Time29:56.70Pace7:29.18
Alone.
Leg 2:Distance4.000Time30:57.50Pace7:44.38
With Benjamin.
Leg 3:Distance1.050Time9:16.30Pace8:49.81
To the track.
Leg 4:Distance1.000Time6:20.50Pace6:20.50
Matthew and Stephen's mile time trial.
Split 1:Distance1.000Time6:13.40Pace6:13.40
Cumilative:Distance1.000Time6:13.40Pace6:13.40
Split 2:Distance0.000Time0:07.10Pace0:00.00
Cumilative:Distance1.000Time6:20.50Pace6:20.50
 
Leg 5:Distance2.000Time16:45.10Pace8:22.55
With William, part with other kids.
Leg 6:Distance0.250Time2:25.90Pace9:43.60
With Bella.

Brown Crocs 3 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.002.000.0012.05

Fast Running Friend Workout - 2020-10-28 09:49:12
Workout Totals: Distance12.050Time1:32:06.80Pace7:38.66
12 total. Did 2 miles from 3 to 1 from the house in 11:42. Benjamin 2 down the canyon in 9:56. The boys ran their normal mileage.
Leg 1:Distance6.000Time41:52.10Pace6:58.68
Alone.
Split 1:Distance3.000Time22:50.30Pace7:36.77
Cumilative:Distance3.000Time22:50.30Pace7:36.77
Split 2:Distance2.000Time11:42.80Pace5:51.40
Cumilative:Distance5.000Time34:33.10Pace6:54.62
Split 3:Distance1.000Time7:19.00Pace7:19.00
Cumilative:Distance6.000Time41:52.10Pace6:58.68
 
Leg 2:Distance3.000Time24:20.80Pace8:06.93
With the kids.
Leg 3:Distance1.050Time9:32.70Pace9:05.43
With Julia.
Leg 4:Distance1.000Time7:26.90Pace7:26.90
Julia's track mile.
Leg 5:Distance1.000Time8:54.30Pace8:54.30
Back home.

Brown Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.550.000.000.0012.55

Fast Running Friend Workout - 2020-10-29 09:51:47
Workout Totals: Distance12.550Time1:41:49.40Pace8:06.80
12.5 total. Usual distances for the kids. Easy pace.
Leg 1:Distance9.000Time1:10:56.10Pace7:52.90
With Benjamin, part with the younger boys.
Leg 2:Distance0.500Time5:00.40Pace10:00.80
With Bella.
Leg 3:Distance1.050Time9:32.20Pace9:04.95
With Julia to the track.
Leg 4:Distance1.000Time7:22.20Pace7:22.20
Julia's mile.
Leg 5:Distance1.000Time8:58.50Pace8:58.50
Back home.

Brown Crocs 3 Miles: 12.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2020-10-30 10:05:27
Workout Totals: Distance8.000Time1:05:30.10Pace8:11.26
8 total, reduced mileage for the kids, tapering for the race tomorrow.
Leg 1:Distance8.000Time1:05:30.10Pace8:11.26
With kids.

Brown Crocs 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Haunted Half Provo (13.109 Miles) 01:19:54, Place overall: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.650.0013.110.0016.76

Fast Running Friend Workout - 2020-10-31 07:29:25
Workout Totals: Distance16.761Time1:50:25.40Pace6:35.29
Haunted Half, 1:19:54, 10th overall, 2nd master.

Benjamin - 1:07:08, PR, 2nd place, as far as I know, new unofficial world record in Crocs.

The course for the half and the 5 K was accurate this time, Jacob and I measured it with the Jones' counter.

5 K

Jacob - 17:29 (loop course PR), 4th place
William - 19:35
Stephen 22:32
Matthew 22:32

Benjamin had a great race. He had a minute on Jake Heslington after the first 6 miles. I am guessing Jake had not run a half before and was being overly cautious in the early miles. But then he started running 4:40s and caught Benjamin at around 10.5, then built a 32 second lead on him - even though though Benjamin was maintaining 5:15 on the flat parts of the course.

As far as my race goes, something happened to me over the last year or so, and I lost my half endurance. I can run OK for about 6 miles, and I feel well within myself, but then something happens - it feels like the heart just cannot pump that hard for that long. Legs feel fine, breathing is fine too, but faster pace for some odd reason makes me feel like I am about to throw up and is not sustainable. I thought perhaps this is because in my training I do not do long tempos, but then I realized this is more related to aging that it is to training, though I think the training could hold this off to an extent.
Leg 1:Distance2.252Time18:01.20Pace8:00.11
Warm-up with Benjamin.
Leg 2:Distance13.109Time1:19:54.70Pace6:05.76
The race.
Split 1:Distance0.980Time5:38.70Pace5:45.61
Cumilative:Distance0.980Time5:38.70Pace5:45.61
Split 2:Distance0.980Time5:44.30Pace5:51.33
Cumilative:Distance1.960Time11:23.00Pace5:48.47
Split 3:Distance1.000Time5:50.80Pace5:50.80
Cumilative:Distance2.960Time17:13.80Pace5:49.26
Split 4:Distance0.980Time5:34.60Pace5:41.43
Cumilative:Distance3.940Time22:48.40Pace5:47.31
Split 5:Distance0.980Time5:42.10Pace5:49.08
Cumilative:Distance4.920Time28:30.50Pace5:47.66
Split 6:Distance1.000Time6:00.30Pace6:00.30
Cumilative:Distance5.920Time34:30.80Pace5:49.80
Split 7:Distance1.160Time7:22.10Pace6:21.12
Cumilative:Distance7.080Time41:52.90Pace5:54.93
Split 8:Distance0.920Time5:35.30Pace6:04.46
Cumilative:Distance8.000Time47:28.20Pace5:56.03
Split 9:Distance1.000Time6:07.30Pace6:07.30
Cumilative:Distance9.000Time53:35.50Pace5:57.28
Split 10:Distance1.000Time6:11.10Pace6:11.10
Cumilative:Distance10.000Time59:46.60Pace5:58.66
Split 11:Distance1.000Time6:17.10Pace6:17.10
Cumilative:Distance11.000Time1:06:03.70Pace6:00.34
Split 12:Distance1.000Time6:34.60Pace6:34.60
Cumilative:Distance12.000Time1:12:38.30Pace6:03.19
Split 13:Distance1.000Time6:35.80Pace6:35.80
Cumilative:Distance13.000Time1:19:14.10Pace6:05.70
Split 14:Distance0.109Time0:40.60Pace6:12.48
Cumilative:Distance13.109Time1:19:54.70Pace6:05.76
 
Leg 3:Distance1.150Time10:08.80Pace8:49.39
To the house.
Leg 4:Distance0.250Time2:20.70Pace9:22.80
With Bella.

Brown Crocs 3 Miles: 16.76
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
288.679.3630.1113.11341.25
Brown Crocs 3 Miles: 328.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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