Breaking the Wall

Orem Thanksgiving Earn Your Turkey 4 Miler which I suspect to be 3.96

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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: 153.57 Year: 3129.18
Saucony Type A Lifetime Miles: 621.04
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 897.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
305.467.0011.929.21333.59
Black Crocs Miles: 253.93
Night Sleep Time: 175.00Nap Time: 10.50Total Sleep Time: 185.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.001.863.1111.87

Fast Running Friend Workout - 2014-11-01 11:02:10
Workout Totals: Distance11.867Time1:52:05.60Pace9:26.75
Today was the cross-country day at the Kiwani's Park. The conditions were windy. I raced the Utah USATF masters championship in the in the 5 K and won with 18:52, which earned me $30. Benjamin won the 15-16 year old race with 17:42. Jenny ran 4 K in 21:40 - not an exceptional result but perhaps OK for the still low iron and the windy day. Julia has issues with the foot and could only manage 15:01 in the 3 K. Joseph was third in the 9-10 division in the 3 K with 12:38 - got beat by Jayden Fitzgerald (12:04), and just barely by 0.1 by his arch-rival James Harrison at the finish line. Jacob won the 8 and under division with 8:30. William ran 10:33 in the same race, but he ended up adding some distance by taking the corners too wide and doing a slalom around the flags in the home stretch. Speaking of which Joseph also added some distance, which perhaps cost him the second place.

More details to follow.
Leg 1:Distance1.860Time15:01.20Pace8:04.52
Ran as the official rabbit for the 11-12 age group in the 3000, then waited for Julia to finish. Had to run fast at the start because they were right on my tail, but then I had kept the effort for too long and opened too much of a gap, so then I had to slow down.
Split 1:Distance1.860Time11:37.70Pace6:15.11
Cumilative:Distance1.860Time11:37.70Pace6:15.11
Rabbit work.
Split 2:Distance0.000Time3:23.50Pace0:00.00
Cumilative:Distance1.860Time15:01.20Pace8:04.52
Cheering for Julia.
Leg 2:Distance2.000Time21:40.50Pace10:50.25
Cheered for Jenny. I will put all of my cheering running from place to place under this entry and call it 2 miles.
Leg 3:Distance0.000Time17:42.00Pace0:00.00
Benjamin's race. He was with another boy named Joe for the first 2 miles or so, then I told him it was time to move and he did. His splits by checkpoints of unknown distance - 2:29, 12:23 (9:54), and 17:42 (5:19). Joe was 12:30 at the second checkpoint , but ended up running 18:56 (6:26) - I thought, wow he really lost it there until I had raced myself - see below.
Leg 4:Distance3.107Time18:52.80Pace6:04.60
My race. Anthony, Nate Hornok, and Steve Shepherd went ahead, I ran with Mark Payne. Anthony and Nate were 2:24 at the magic checkpoint, Mark and I had 2:46, but then all three of them missed the turn, and they did not catch us for another 3 minutes or so. I was able to drop Mark around 1.5 mark and started building the gap. My split at the next checkpoint was 12:46 (7:00), and my last split was 6:06 vs Benjamin's 5:19. So yes, Joe did slow down, but not by as much as I thought. Benjamin really turned up the heat in that last mile in spite of the wind, that is where the gap came from.
Leg 5:Distance0.900Time7:02.30Pace7:49.22
Cool-down with Nate.
Leg 6:Distance4.000Time31:46.80Pace7:56.70
Some extra distance with Benjamin.

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. We had Mary's blessing. Afterwards Sarah's family came to our house for dinner.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-11-03 07:03:42
Workout Totals: Distance12.000Time1:29:50.40Pace7:29.20
Total of 12. Kids ran their usual distances with the exception of Julia who ran only 1 mile due to her foot problem.
Leg 1:Distance9.000Time1:06:23.00Pace7:22.56
With Benjamin.
Leg 2:Distance3.000Time23:27.40Pace7:49.13
With Joseph and Jacob. Sub-8:00 training pace for them used to be rare, now it is becoming more of a rule than an exception.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.350.000.001.5013.85

Fast Running Friend Workout - 2014-11-04 07:50:42
Workout Totals: Distance13.850Time1:56:46.10Pace8:25.86
Benjamin did 2x(6x0.25) in the canyon with 200 meter jog in between the intervals, and about a mile jog in between the sessions. I did every other one with him. Kids ran usual distances with the exception of Julia - she ran only 1.5 miles. Her foot is getting better, but now she feels like she's been catching a cold.
Leg 1:Distance3.000Time23:55.30Pace7:58.43
With Joseph and Jacob.
Leg 2:Distance4.100Time32:00.90Pace7:48.51
Warm-up with Benjamin.
Leg 3:Distance6.750Time1:00:49.90Pace9:00.73
Workout with Benjamin. He averaged around 70 for the first 9, then did 66, 67, 63. On a few of those I fell back by a second, so his splits were about 0.5-1 second faster on average.
Split 1:Distance0.250Time1:09.50Pace4:38.00
Cumilative:Distance0.250Time1:09.50Pace4:38.00
Split 2:Distance0.400Time4:07.30Pace10:18.25
Cumilative:Distance0.650Time5:16.80Pace8:07.38
Split 3:Distance0.250Time1:10.70Pace4:42.80
Cumilative:Distance0.900Time6:27.50Pace7:10.56
Split 4:Distance0.400Time4:56.70Pace12:21.75
Cumilative:Distance1.300Time11:24.20Pace8:46.31
Split 5:Distance0.250Time1:11.10Pace4:44.40
Cumilative:Distance1.550Time12:35.30Pace8:07.29
Split 6:Distance1.100Time11:03.20Pace10:02.91
Cumilative:Distance2.650Time23:38.50Pace8:55.28
Split 7:Distance0.250Time1:11.80Pace4:47.20
Cumilative:Distance2.900Time24:50.30Pace8:33.90
Split 8:Distance0.400Time5:06.10Pace12:45.25
Cumilative:Distance3.300Time29:56.40Pace9:04.36
Split 9:Distance0.250Time1:11.20Pace4:44.80
Cumilative:Distance3.550Time31:07.60Pace8:46.08
Split 10:Distance0.400Time5:14.30Pace13:05.75
Cumilative:Distance3.950Time36:21.90Pace9:12.38
Split 11:Distance0.250Time1:09.40Pace4:37.60
Cumilative:Distance4.200Time37:31.30Pace8:56.02
Benjamin had 67 on this one.
Split 12:Distance2.550Time23:18.60Pace9:08.47
Cumilative:Distance6.750Time1:00:49.90Pace9:00.73
Back to the house.
 

Black Crocs Miles: 13.85
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2014-11-05 06:56:45
Workout Totals: Distance13.000Time1:40:08.50Pace7:42.19
Total of 13 today. Kids ran their usual distances except Julia ran just 1 mile not feeling too well, and Joseph did 4.
Leg 1:Distance9.000Time1:09:11.40Pace7:41.27
With Benjamin.
Leg 2:Distance3.000Time23:02.90Pace7:40.97
With Joseph and Jacob. They started out slower than usual (for the last couple of weeks), but then they made up with vengeance over the last 1.5 in 10:42, and that stretch is not easy - rolling hills.
Leg 3:Distance1.000Time7:54.20Pace7:54.20
One more with Joseph.

Black Crocs Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.920.000.000.2211.14

Fast Running Friend Workout - 2014-11-06 08:35:12
Workout Totals: Distance11.142Time1:30:09.90Pace8:05.54
Day of time trials. Little boys wanted to earn prizes, and I wanted to see what Benjamin could do in the 800 on a warmer day for another data point. Benjamin ran 2:08.1, Joseph 800 2:50.5, Jacob 800 2:51.7, William 800 3:28.4, Stephen 400 2:11.3 - all got PRs. Jenny felt Julia's cold so I had her run only 2 miles. Julia felt a little better and ran 2 as well. Details below.
Leg 1:Distance0.450Time4:16.90Pace9:30.89
Warm-up
Leg 2:Distance0.497Time2:51.70Pace5:45.47
Joseph and Jacob's 800 time trial. Benjamin paced Joseph, I paced Jacob. The first 200 was rather slow - 42 for Joseph, 43 for Jacob. I told Joseph to speed up, he surged for 50 meters or so, but then slowed down. Both of them ran 44 for the next 200. Benjamin and I yelled at them to speed up warning them that if they did not they would miss the record, and both of them shifted gears. Next 200 in 43 for both, and then they both kicked in 41 and got their PRs. Joseph got 2:50.5, Jacob 2:51.7.
Leg 3:Distance0.497Time3:28.40Pace6:59.32
William's 800 time trial. Benjamin, Joseph, and Jacob helped with the pace. He opened in 49, then 50 - 1:39 at the 400 which is his new 400 PR. Then all of a sudden he slowed down and his next 200 was 55, and he did not have much of a kick - only 54. A new PR, but I think he is still learning how to push himself - I could tell that physically he did have another gear, but perhaps not mentally - he is still only 6.
Leg 4:Distance0.248Time2:11.30Pace8:49.44
Stephen's 400 meter time trial. Benjamin helped with the pace. Stephen opened with 29, but then lost concentration, while is not uncommon for a 4 year old, and just coasted to the finish. Still a new PR.
Leg 5:Distance0.716Time7:43.80Pace10:47.77
Jogging and strides with Benjamin.
Split 1:Distance0.310Time3:00.00Pace9:40.65
Cumilative:Distance0.310Time3:00.00Pace9:40.65
Split 2:Distance0.062Time0:16.10Pace4:19.68
Cumilative:Distance0.372Time3:16.10Pace8:47.15
Split 3:Distance0.062Time0:51.10Pace13:44.19
Cumilative:Distance0.434Time4:07.20Pace9:29.59
Split 4:Distance0.032Time0:16.20Pace8:26.25
Cumilative:Distance0.466Time4:23.40Pace9:25.24
Split 5:Distance0.250Time3:20.40Pace13:21.60
Cumilative:Distance0.716Time7:43.80Pace10:47.77
 
Leg 6:Distance0.334Time2:08.10Pace6:23.53
Benjamin's time trial. He opened more conservatively this time in 63.8, but then held on in the second lap with the help of a 31.3 final 200. I gave him splits for the first lap and ran the first 200 of the second lap with him.
Split 1:Distance0.070Time0:31.20Pace7:25.71
Cumilative:Distance0.070Time0:31.20Pace7:25.71
Split 2:Distance0.070Time0:32.60Pace7:45.71
Cumilative:Distance0.140Time1:03.80Pace7:35.71
Split 3:Distance0.124Time0:33.00Pace4:26.13
Cumilative:Distance0.264Time1:36.80Pace6:06.67
Split 4:Distance0.070Time0:31.30Pace7:27.14
Cumilative:Distance0.334Time2:08.10Pace6:23.53
 
Leg 7:Distance0.400Time3:31.20Pace8:48.00
Cool-down to the car.
Leg 8:Distance6.000Time47:48.40Pace7:58.07
With Benjamin.
Leg 9:Distance1.000Time7:26.10Pace7:26.10
Alone.
Leg 10:Distance1.000Time8:44.00Pace8:44.00
With Julia.

Black Crocs Miles: 11.14
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-11-07 06:59:37
Workout Totals: Distance12.100Time1:33:50.60Pace7:45.34
Total of 12. Kids ran their usual distances with the exception of Jenny and Julia who ran reduced mileage due to sore throats.
Leg 1:Distance9.100Time1:10:34.60Pace7:45.34
With Benjamin.
Leg 2:Distance3.000Time23:16.00Pace7:45.33
With Joseph and Jacob.

Black Crocs Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.107.000.000.0020.10

Fast Running Friend Workout - 2014-11-08 09:21:13
Workout Totals: Distance20.100Time2:25:48.10Pace7:15.23
20 mile run today. Benjamin did 14. We did a 7 mile tempo run down the canyon. Kids ran their usual distances with the exception of Julia who is still recovering, but was able to run 2 miles.
Leg 1:Distance5.400Time43:19.50Pace8:01.39
Warm-up uphill with Benjamin from the Canyon Glen Park to the magic spot in the South Fork.
Leg 2:Distance7.000Time40:59.20Pace5:51.31
Tempo run with Benjamin. We were originally planning on 10, but he was feeling fatigued and he had been exposed to some cold air during the "warm-up" which was more of a freeze-up, so we decided to cut it down to be safe and ran back to the car instead of to the house.
Leg 3:Distance1.700Time14:25.70Pace8:29.24
Back to the car with Benjamin.
Leg 4:Distance1.000Time8:46.70Pace8:46.70
With Julia.
Leg 5:Distance4.500Time33:33.80Pace7:27.51
Alone.
Leg 6:Distance0.500Time4:43.20Pace9:26.40
With Stephen. He got a new record. His splits were 2:24/2:19.

Black Crocs Miles: 20.10
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
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: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-11-10 07:31:15
Workout Totals: Distance12.000Time1:38:05.60Pace8:10.47
12 total, kids ran their usual distances.
Leg 1:Distance9.000Time1:13:50.90Pace8:12.32
With Benjamin.
Leg 2:Distance3.000Time24:14.70Pace8:04.90
With Joseph and Jacob.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.710.000.001.8813.59

Fast Running Friend Workout - 2014-11-11 08:37:51
Workout Totals: Distance13.586Time1:52:19.10Pace8:16.03
Did a workout with Benjamin today. Kids ran their usual distances except for Julia who did only 2 miles. Benjamin did 5x1000 in the canyon with 400 recovery between the first 4 intervals, and 1000 before the last one. Part of the reason for the longer recovery was that we were out of distance, part that I wanted him to get more rest. I did 600s with him. Benjamin's target was 3:00, he stuck to it more or less - 3:00, 2:59, 2:59, 3:03, 3:01.
Leg 1:Distance4.100Time33:30.20Pace8:10.29
Warm-up with Benjamin.
Leg 2:Distance6.486Time56:00.00Pace8:38.04
Workout.
Split 1:Distance0.375Time1:49.80Pace4:52.80
Cumilative:Distance0.375Time1:49.80Pace4:52.80
Split 2:Distance0.511Time4:23.10Pace8:34.87
Cumilative:Distance0.886Time6:12.90Pace7:00.88
Split 3:Distance0.375Time1:49.20Pace4:51.20
Cumilative:Distance1.261Time8:02.10Pace6:22.32
Split 4:Distance0.375Time4:54.30Pace13:04.80
Cumilative:Distance1.636Time12:56.40Pace7:54.57
Split 5:Distance0.375Time1:47.80Pace4:47.47
Cumilative:Distance2.011Time14:44.20Pace7:19.68
Split 6:Distance0.375Time5:13.80Pace13:56.80
Cumilative:Distance2.386Time19:58.00Pace8:22.10
Split 7:Distance0.375Time1:50.90Pace4:55.73
Cumilative:Distance2.761Time21:48.90Pace7:54.07
Split 8:Distance0.750Time9:31.00Pace12:41.33
Cumilative:Distance3.511Time31:19.90Pace8:55.43
Split 9:Distance0.375Time1:54.40Pace5:05.07
Cumilative:Distance3.886Time33:14.30Pace8:33.20
Benjamin started too slow on this one, but then kicked in 67.
Split 10:Distance2.600Time22:45.70Pace8:45.27
Cumilative:Distance6.486Time56:00.00Pace8:38.04
 
Leg 3:Distance3.000Time22:48.90Pace7:36.30
With Joseph and Jacob.

Black Crocs Miles: 13.59
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-11-12 07:00:05
Workout Totals: Distance12.000Time1:32:43.40Pace7:43.62
12 total. Kids ran their usual distances except for Julia - she did 2 miles, I think.
Leg 1:Distance9.000Time1:09:41.60Pace7:44.62
With Benjamin.
Leg 2:Distance3.000Time23:01.80Pace7:40.60
With Joseph and Jacob.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.7512.55

Fast Running Friend Workout - 2014-11-13 08:41:47
Workout Totals: Distance12.555Time1:39:37.60Pace7:56.11
Did a mostly easy run with a fast interval of 0.75 in 3:51. Was able to keep up with Benjamin up to about 700 meters as he ran 1.25 down the canyon in 6:02. Jenny ran 4.7, Julia did 2, other kids ran their usual distances.
Leg 1:Distance4.805Time37:43.90Pace7:51.16
Ran this part with Benjamin and Jenny. We started at the Canyon Glen Park and ran home. It was cold and windy, I was shivering. Nevertheless we did the workout we were planning on. Benjamin managed 6:02 for 1.25 in spite of the conditions. His opening quarter was 75, but then he sped up and ran the last mile in 4:47.

When we were done we ran back to Jenny. She was able to hold around 8:00 average for the whole run. I consider this to be a good sign.
Split 1:Distance1.150Time8:56.70Pace7:46.70
Cumilative:Distance1.150Time8:56.70Pace7:46.70
Warm-up with Benjamin and Jenny. Or maybe a cool-up - I was shivering when we finished.
Split 2:Distance0.750Time3:51.30Pace5:08.40
Cumilative:Distance1.900Time12:48.00Pace6:44.21
The interval. The cold conditions made it harder. First quarter in 75 was manageable, but when Benjamin sped up to 72 I dropped back. My next quarter was 74, and I was down to 82 for the last one - the cold really got to me. I am finding that as I got older I have gotten more sensitive to the cold. The conditions that used to slow me down by maybe 5 seconds per mile now slow me down by as much as 20 and find myself unable to hold the pace as the run progresses.
Split 3:Distance2.905Time24:55.90Pace8:34.94
Cumilative:Distance4.805Time37:43.90Pace7:51.16
Back to the house with Benjamin and Jenny.
 
Leg 2:Distance4.700Time37:23.00Pace7:57.23
With Benjamin back to the car.
Leg 3:Distance3.050Time24:30.70Pace8:02.20
With Joseph and Jacob. William and Julia ran the first mile with us.
Split 1:Distance1.000Time8:30.90Pace8:30.90
Cumilative:Distance1.000Time8:30.90Pace8:30.90
With Joseph, Jacob, William, and Julia. Joseph and Jacob ran a few seconds ahead.
Split 2:Distance2.050Time15:59.80Pace7:48.20
Cumilative:Distance3.050Time24:30.70Pace8:02.20
Caught up to Joseph and Jacob and finished the run with them.
 

Black Crocs Miles: 12.56
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

Fast Running Friend Workout - 2014-11-14 07:11:06
Workout Totals: Distance12.600Time1:47:36.10Pace8:32.39
Usual easy run. Kids ran their usual distances with the exception of Julia - she did only 2. Very slippery in the canyon today.
Leg 1:Distance9.100Time1:18:45.70Pace8:39.31
With Benjamin. Took us forever to get through the run as we had to slow down a lot on the slippery surfaces.
Leg 2:Distance3.000Time24:00.40Pace8:00.13
With Joseph and Jacob. The snow had melted by then so we were able to go at normal speeds.
Leg 3:Distance0.500Time4:50.00Pace9:40.00
With Stephen.

Black Crocs Miles: 12.60
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.150.000.000.0016.15

Fast Running Friend Workout - 2014-11-15 08:47:59
Workout Totals: Distance16.150Time2:06:36.00Pace7:50.34
16 total today. Benjamin did 14, Joseph 4, other kids ran their usual distances.
Leg 1:Distance4.010Time32:19.30Pace8:03.62
With Benjamin, Jacob, and Joseph.
Split 1:Distance3.000Time24:29.50Pace8:09.83
Cumilative:Distance3.000Time24:29.50Pace8:09.83
Dropped Jacob off at the end.
Split 2:Distance1.010Time7:49.80Pace7:45.15
Cumilative:Distance4.010Time32:19.30Pace8:03.62
Extra distance with Joseph and Benjamin.
 
Leg 2:Distance1.000Time8:28.50Pace8:28.50
With Benjamin and William.
Leg 3:Distance9.100Time1:10:31.90Pace7:45.04
With Benjamin.
Leg 4:Distance2.040Time15:16.30Pace7:29.17
Alone.

Black Crocs Miles: 16.15
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-11-17 07:19:21
Workout Totals: Distance12.040Time1:28:59.80Pace7:23.50
12 total. Jenny, and Benjamin ran their usual distances, but I had others run reduced distances as a prevention because Stephen got a fever. So Joseph, Jacob, and Julia ran 2.04, and William did 0.5. Stephen did not run.
Leg 1:Distance9.000Time1:04:31.60Pace7:10.18
With Benjamin.
Leg 2:Distance2.040Time16:57.00Pace8:18.53
With Joseph and Jacob.
Leg 3:Distance1.000Time7:31.20Pace7:31.20
First half with William, then turned around and caught up to Jenny.
Split 1:Distance0.500Time3:55.90Pace7:51.80
Cumilative:Distance0.500Time3:55.90Pace7:51.80
Split 2:Distance0.500Time3:35.30Pace7:10.60
Cumilative:Distance1.000Time7:31.20Pace7:31.20
 

Black Crocs Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.530.003.000.0012.53

Fast Running Friend Workout - 2014-11-18 09:26:10
Workout Totals: Distance12.530Time1:36:40.80Pace7:42.95
Did a 3 mile tempo run with Benjamin. Kids ran their usual distances except for Stephen who did only 0.25 recovering from a fever.
Leg 1:Distance4.640Time38:30.50Pace8:17.95
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:45.90Pace5:35.30
3 mile tempo run down the canyon. Was able to stay with Benjamin in the first mile. His assignment was to start at some reasonable pace, and the accelerate with every mile. He ran 5:24, 5:15, 4:59. I did 5:24, 5:41, 5:40. Did not have much juice today.
Leg 3:Distance1.640Time15:33.00Pace9:28.90
Cool-down with Benjamin.
Leg 4:Distance3.000Time23:10.30Pace7:43.43
With Joseph and Jacob.
Leg 5:Distance0.250Time2:41.10Pace10:44.40
With Stephen.

Black Crocs Miles: 12.53
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-11-19 07:28:12
Workout Totals: Distance12.000Time1:23:48.80Pace6:59.07
12 total. Kids ran usual distances.
Leg 1:Distance9.000Time59:54.60Pace6:39.40
With Benjamin. We started late so we ran faster than usual to get him to class on time.
Leg 2:Distance3.000Time23:54.20Pace7:58.07
With Joseph and Jacob.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.001.2512.00

Fast Running Friend Workout - 2014-11-20 10:00:02
Workout Totals: Distance12.000Time1:31:20.40Pace7:36.70
Benjamin and I did 1.25 down the canyon. Benjamin broke 6:00 for the first time with 5:58. I got 6:36 starting out with him, and then running my best pace once I lost contact. Kids ran their usual distances.
Leg 1:Distance3.550Time27:34.10Pace7:45.94
Warm-up with Benjamin.
Leg 2:Distance1.250Time6:36.20Pace5:16.96
Ran the first 600 with Benjamin in 1:50, fell back, made it to 800 in 2:28 then ran my best pace which was around 5:25-30 for some time, hit 5:11 split at the mile, then plopped big time in the last quarter even though I tried to hold the pace - 85. Benjamin ran 5:58 with the splits of 74, 72, 72, 70, and 70.
Leg 3:Distance4.200Time34:49.90Pace8:17.60
Cool-down with Benjamin.
Leg 4:Distance3.000Time22:20.20Pace7:26.73
With Joseph and Jacob. They were on the move today.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-11-21 07:05:24
Workout Totals: Distance12.100Time1:33:48.30Pace7:45.15
Total of 12. Kids ran their usual distances except for Julia - she was having foot issues (heel inflammation), was able to jog half a mile, then she had to bike.
Leg 1:Distance9.100Time1:09:59.90Pace7:41.53
With Benjamin.
Leg 2:Distance3.000Time23:48.40Pace7:56.13
With Joseph and Jacob.

Black Crocs Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.100.000.000.0020.10

Fast Running Friend Workout - 2014-11-22 08:33:30
Workout Totals: Distance20.100Time2:38:37.80Pace7:53.52
Total of 20.1. Benjamin did 14.6, Julia was able to run 3, Joseph and Jacob did 4, Jenny 4, William 1, Stephen 0.5.
Leg 1:Distance4.000Time31:26.50Pace7:51.62
With Jacob and Joseph. Jacob ran 4 miles today for the first time and did quite well averaging a solid sub-8:00 on our hilly course.
Leg 2:Distance0.500Time5:20.80Pace10:41.60
With Stephen.
Leg 3:Distance1.000Time8:10.10Pace8:10.10
With William.
Leg 4:Distance14.600Time1:53:40.40Pace7:47.15
With Benjamin. We got rained on plus some hail for good measure.

Black Crocs Miles: 20.10
Night Sleep Time: 0.00Nap Time: 8.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Was tired when I got home, took a nap.

Night Sleep Time: 8.00Nap Time: 1.50Total Sleep Time: 9.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.070.000.000.0012.07

Fast Running Friend Workout - 2014-11-24 07:04:50
Workout Totals: Distance12.070Time1:37:30.60Pace8:04.72
Usual run today - 12 miles. Kids ran their usual distances. We got some snow, so the pace was slower, but at least we could still move at reasonable speeds.
Leg 1:Distance9.070Time1:12:54.00Pace8:02.25
With Benjamin.
Leg 2:Distance3.000Time24:36.60Pace8:12.20
With Joseph and Jacob.

Black Crocs Miles: 12.07
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-11-25 07:02:34
Workout Totals: Distance12.040Time1:34:09.30Pace7:49.21
12 total. Little kids were in taper mode today for the Thanksgiving race, but Benjamin and Jenny ran their regular distances. Benjamin and I did a mile interval down the canyon. He paced me. I ran 5:06.9, he was a little bit ahead with 5:05.
Leg 1:Distance5.700Time46:29.20Pace8:09.33
Warm-up with Benjamin.
Leg 2:Distance1.000Time5:06.90Pace5:06.90
Mile interval with Benjamin. My splits were 77, 76, 75, 78. He ran 5:05. Said he was feeling sluggish.
Leg 3:Distance2.300Time18:08.00Pace7:53.04
Cool-down with Benjamin.
Leg 4:Distance2.040Time16:18.60Pace7:59.71
With Joseph and Jacob.
Leg 5:Distance1.000Time8:06.60Pace8:06.60
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.540.000.000.5010.04

Fast Running Friend Workout - 2014-11-26 08:36:37
Workout Totals: Distance10.040Time1:15:56.80Pace7:33.86
10 total. A mini-taper of sorts before the Thanksgiving race. Kids were in taper mode - Benjamin did 7, Jenny, Julia, Joseph, and Jacob 2, William 1, Stephen 0.5. Benjamin and I did a short interval to shake the legs out - 0.5 on the road by the house in 2:33.
Leg 1:Distance2.040Time16:04.30Pace7:52.70
With Joseph and Jacob.
Leg 2:Distance0.500Time3:54.50Pace7:49.00
With Benjamin.
Leg 3:Distance0.500Time2:33.50Pace5:07.00
With Benjamin.
Leg 4:Distance1.000Time8:17.30Pace8:17.30
With William.
Leg 5:Distance0.500Time5:24.70Pace10:49.40
With Stephen.
Leg 6:Distance5.500Time39:42.50Pace7:13.18
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Orem Thanksgiving Earn Your Turkey 4 Miler which I suspect to be 3.96 (3.96 Miles) 00:22:33, Place overall: 12, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.510.003.960.0012.47

Fast Running Friend Workout - 2014-11-27 07:37:57
Workout Totals: Distance1.250Time9:39.30Pace7:43.44
Orem Earn Your Turkey 4 miler - 22:33, 12th overall, 1st master, earned a turkey. So did the rest of the family - Benjamin (3rd overall, 20:59.9), Jenny (4 miles, 30:39, 1st in 12-14), Julia (1 mile, 6;36, 1st in 11-12 girls), Joseph (1 mile, 6:00, 1st in 9-10, won the race outright, beat all older boys), Jacob (800, 2:51, first in 7-8) , and William (800, 3:28, first in 5-6) earn turkeys by winning the age division, Stephen got a pie for 2nd place (400 in 2:10), Matthew managed to win the youngest participant again even though he was a year older and finished 5th in the 100 meter dash in 47 s.
Leg 1:Distance1.250Time9:39.30Pace7:43.44
Fast Running Friend Workout - 2014-11-27 08:03:44
Workout Totals: Distance10.268Time1:13:10.60Pace7:07.60
 
Leg 1:Distance5.660Time37:10.00Pace6:33.99
My race, plus running back to pace Sarah.
Split 1:Distance3.960Time22:34.40Pace5:42.02
Cumilative:Distance3.960Time22:34.40Pace5:42.02
My race. The mile markers were messed up. I measured most of the course the next day so I know my splits.

So here is the chart:
 
Miles Feet Description My split Benjamin's Split
0.250 1320 east side of driveway of 776 w 165 s    
0.273 1444 corner of 165 s and 800 w    
0.463 2447 corner of 800 w and center 2:26  
0.500 2640 east end of house 775 w center    
0.750 3960 7 feet before the last tree on the MV High parking lot stretch    
0.953 5030 official mile marker 1 year 2014 5:08 4:59
0.955 5042 corner of center and 400 w    
0.966 5103 official mile 3 5:15 5:05
1.000 5280 5 feet after first green pole on 400 w    
1.250 6600 west end of 248 s 400 w    
1.440 7605 corner of 400 w and 400 s 8:01  
1.493 7882 0.5 to go mark year 2014    
1.500 7920 first green pole on 400 s    
1.688 8911 turn off to the finish    
1.750 9240 west end of house 650 w 400 s    
1.939 10238 corner of 400 s and 800 w    
1.953 10310 official 2 mile mark year 2014 10:51 10:21
2.000 10560 40 feet ahead of 25mph sign, start of side walk leading to enterance of 359 s 800 w    
2.233 11791 corner of 165 s and 800 w second loop    
2.926 15450 official mile marker 3 (2014) second loop 16:41 15:55
3.452 18229 0.5 to go mark (2014) second loop 19:44  
3.952 20869 Finish (did not measure this segment, assumed the distance from 0.5 to go to the finish was really 0.5) 22:34 20:59

 

according to my calculations Benjamin ran around 4:56 last mile. This is also confirmed by the fact that he gapped one competitor by about 40 seconds (5th place), and the other 20 seconds (4th place) over the last mile. I asked him why he did not go with the second place (Jayden Asay) when he made his move in the second mile. He said he felt the pace was fast (although the pace over that mile was only 5:17) and he did not want to risk his chances of making the turkey winning top 5. Then in the next mile the pace of the pack slowed down to 5:43 but he did not move because there was some headwind and he did not to lead. Then with 1 mile to go he was concerned that the runners he was with were more physically mature due to their age and would have a better kick, so he made a move which they could not match.

Split 2:Distance1.700Time14:35.60Pace8:35.06
Cumilative:Distance5.660Time37:10.00Pace6:33.99
Sarah finished in 36:17. I ran back to her and then paced her. Benjamin ran with me and paced Jenny.
 
Leg 2:Distance0.062Time0:47.80Pace12:50.97
With Matthew. He had quite a crowd of pacers - myself plus all of his siblings except Mary.
Leg 3:Distance0.248Time2:10.80Pace8:47.42
With Stephen. He had the ability to win, but not quite the drive. But his talent and training got him second place.
Leg 4:Distance0.498Time3:27.20Pace6:56.06
With Jacob, then waited for William to finish. Jacob crushed the competition - 36 second gap on second place with a new course record. William was third overall, just a second behind the 7-8 second place, and first in his division (5-6) - not sure by how much.
Split 1:Distance0.498Time2:50.20Pace5:41.77
Cumilative:Distance0.498Time2:50.20Pace5:41.77
Split 2:Distance0.000Time0:37.00Pace0:00.00
Cumilative:Distance0.498Time3:27.20Pace6:56.06
 
Leg 5:Distance1.000Time6:36.30Pace6:36.30
Paced Julia as Benjamin paced Joseph. Julia won her race and was 3rd overall losing only to Joseph and another boy.

Joseph, who is 9, did not take the lead of the 11-12 year old race until about half way through, but he ended up beating the next competitor by about 30 seconds. His time according to Benjamin's watch was 5:59, officially they had him at 6:00. When he finished we heard whispers that expressed a suspicion that he cut the course or started early - that was quite funny.
Leg 6:Distance2.800Time22:58.50Pace8:12.32
Back to the house with Benjamin.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

Fast Running Friend Workout - 2014-11-28 08:16:55
Workout Totals: Distance13.300Time1:42:00.70Pace7:40.20
13.3 total. Kids ran usual distances except for Jenny and Julia who were sore after the race.
Leg 1:Distance3.000Time22:48.80Pace7:36.27
With Joseph and Jacob.
Leg 2:Distance9.300Time1:10:51.30Pace7:37.13
With Benjamin.
Leg 3:Distance1.000Time8:20.60Pace8:20.60
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.850.003.100.0019.95

Fast Running Friend Workout - 2014-11-29 08:49:50
Workout Totals: Distance19.955Time2:28:40.40Pace7:27.03
Total of 20. Benjamin did 14. Other kids ran their usual distances. Benjamin paced me through a 5000 time trial on the track at Orem High in 17:44.
Leg 1:Distance3.000Time23:01.40Pace7:40.47
With Joseph and Jacob.
Leg 2:Distance2.600Time20:40.90Pace7:57.27
Warm-up with Benjamin.
Leg 3:Distance3.105Time17:44.50Pace5:42.83
5000 time trial at Orem High Track. Benjamin paced me. Splits by 1000 below. This was a good fitness test which I think confirmed the result of the Thanksgiving race - somehow I have lost fitness and need to do something to regain it. I think with age I am getting more sensitive to disruptive events - lack of sleep, not eating meals on time, not doing enough speed work, running to slow on aerobic runs. Over the last year I have observed larger than normal fluctuations in performance in workouts and races that appear to relate to those things.
Split 1:Distance0.621Time3:30.50Pace5:38.97
Cumilative:Distance0.621Time3:30.50Pace5:38.97
Split 2:Distance0.621Time3:32.00Pace5:41.38
Cumilative:Distance1.242Time7:02.50Pace5:40.18
Split 3:Distance0.621Time3:30.70Pace5:39.29
Cumilative:Distance1.863Time10:33.20Pace5:39.88
Split 4:Distance0.621Time3:38.00Pace5:51.05
Cumilative:Distance2.484Time14:11.20Pace5:42.67
Split 5:Distance0.621Time3:33.30Pace5:43.48
Cumilative:Distance3.105Time17:44.50Pace5:42.83
Leg 4:Distance1.250Time10:53.40Pace8:42.72
Cool-down to the house with Benjamin.
Leg 5:Distance7.000Time54:13.00Pace7:44.71
More distance with Benjamin.
Leg 6:Distance3.000Time22:07.20Pace7:22.40
Alone. Death march at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
305.467.0011.929.21333.59
Black Crocs Miles: 253.93
Night Sleep Time: 175.00Nap Time: 10.50Total Sleep Time: 185.50
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