Breaking the Wall

November 2019

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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: 0.00 Year: 3555.51
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
239.3533.0013.258.44294.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.690.001.250.0612.00

Fast Running Friend Workout - 2019-11-01 09:53:16
Workout Totals: Distance12.000Time1:30:17.80Pace7:31.48
Easy runs for everybody except for a couple of pickups. I did 1.25 in 7:00 down the canyon, and then ran the last 100 uphill in 19 at the end of the evening run with Joseph and Jacob.
Leg 1:Distance2.000Time15:56.70Pace7:58.35
With Matthew.
Leg 2:Distance7.000Time50:31.40Pace7:13.06
Part with the kids, part alone.
Split 1:Distance3.980Time30:04.40Pace7:33.37
Cumilative:Distance3.980Time30:04.40Pace7:33.37
Split 2:Distance1.250Time7:00.20Pace5:36.16
Cumilative:Distance5.230Time37:04.60Pace7:05.35
Split 3:Distance1.770Time13:26.80Pace7:35.82
Cumilative:Distance7.000Time50:31.40Pace7:13.06
Leg 3:Distance3.000Time23:49.70Pace7:56.57
With Joseph and Jacob.
Split 1:Distance2.938Time23:30.70Pace8:00.16
Cumilative:Distance2.938Time23:30.70Pace8:00.16
Split 2:Distance0.062Time0:19.00Pace5:06.45
Cumilative:Distance3.000Time23:49.70Pace7:56.57

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.330.003.000.0013.33

Fast Running Friend Workout - 2019-11-02 12:40:08
Workout Totals: Distance13.330Time1:42:17.70Pace7:40.44
Did a 3 mile progression tempo with Jacob starting at 92 and finishing at 81 with the pace increase of 1 second per quarter every quarter. Total time was 17:13. Joseph made it to 1.5, William to 1 mile, Stephen to 0.5.

Benjamin did 3x2 miles down the canyon 10:05, 9:58, 9:46.
Leg 1:Distance2.000Time16:15.90Pace8:07.95
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.980Time8:33.50Pace8:43.98
Warm-up with Joseph, Jacob, William, and Stephen - part with Benjamin.
Leg 3:Distance3.000Time17:13.80Pace5:44.60
Progression tempo with Jacob - part with William, Stephen, and Joseph.
Leg 4:Distance3.000Time25:12.70Pace8:24.23
Cool-down - part with Benjamin doing recovery between the intervals.
Leg 5:Distance0.250Time1:15.00Pace5:00.00
First quarter of Benjamin's last interval.
Leg 6:Distance4.100Time33:46.80Pace8:14.34
Part alone, part with Nathaniel, part with Benjamin.

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 - 2019-11-04 08:44:46
Workout Totals: Distance12.000Time1:30:37.80Pace7:33.15
Leg 1:Distance9.000Time1:05:56.80Pace7:19.64
Alone.
Leg 2:Distance2.000Time16:58.30Pace8:29.15
With Joseph, Jacob, and Matthew.
Leg 3:Distance1.000Time7:42.70Pace7:42.70
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
7.610.003.000.0010.61

Fast Running Friend Workout - 2019-11-05 12:45:47
Workout Totals: Distance10.605Time1:17:53.20Pace7:20.66
Starting to taper for my pacing duties at the Monumental Marathon. While 2:55 pace should not be hard, it is first of all a marathon, and also I am getting older, so all kinds of surprises are possible. So I am tapering as if I were going to have to run all out.

Did a 3 mile progression tempo with Jacob again. Joseph made it to 1.5 again, William to 1 mile, and Stephen to 0.75. 17:13 again.
Leg 1:Distance0.250Time2:38.40Pace10:33.60
With Bella.
Leg 2:Distance0.980Time8:13.40Pace8:23.47
Warm-up with William, Stephen, Joseph, and Jacob.
Leg 3:Distance3.000Time17:13.80Pace5:44.60
Progression tempo with Jacob, part with Joseph, William, and Stephen.
Leg 4:Distance2.625Time20:59.90Pace7:59.96
Cool-down mostly alone.
Leg 5:Distance1.500Time11:24.60Pace7:36.40
Alone.
Leg 6:Distance0.250Time1:48.50Pace7:14.00
With Matthew - he got scared of a dog and ran back.
Leg 7:Distance2.000Time15:34.60Pace7:47.30
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.840.000.000.168.00

Fast Running Friend Workout - 2019-11-06 09:02:41
Workout Totals: Distance8.000Time1:00:30.00Pace7:33.75
Taper for me and Benjamin. Usual distances for the kids. I did a pickup uphill for 0.155.
Leg 1:Distance5.000Time36:33.80Pace7:18.76
Alone.
Split 1:Distance4.845Time35:44.00Pace7:22.52
Cumilative:Distance4.845Time35:44.00Pace7:22.52
Split 2:Distance0.155Time0:49.80Pace5:21.29
Cumilative:Distance5.000Time36:33.80Pace7:18.76
Uphill pickup.
Leg 2:Distance3.000Time23:56.20Pace7:58.73
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
6.000.000.000.006.00

Fast Running Friend Workout - 2019-11-07 09:29:49
Workout Totals: Distance6.000Time46:27.50Pace7:44.58
Did easy 6 with the kids in the morning, and then flew with Benjamin to Indianapolis.
Leg 1:Distance4.000Time30:35.40Pace7:38.85
With Joseph, Jacob, William, and Stephen.
Leg 2:Distance2.000Time15:52.10Pace7:56.05
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Fast Running Friend Workout - 2019-11-08 11:37:11
Workout Totals: Distance4.000Time28:25.20Pace7:06.30
4 miles in Indianapolis with Benjamin.
Leg 1:Distance4.000Time28:25.20Pace7:06.30

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.7223.000.000.0027.72

Fast Running Friend Workout - 2019-11-09 05:02:50
Workout Totals: Distance27.719Time3:05:51.40Pace6:42.30
Paced the 2:55 group in the Monumental Marathon. Ended up with 2:54:26.

Benjamin ran 2:31:53, 44th place. I suppose we can call this Crocs world record since I do not know of any times that were faster than that. I was impressed with how in tune he was with his body given that he is only 20 years old and that it was only his second marathon. Our original plan was 5:30 pace. He knew from the start that his body would not be able to take that much impact, so he dialed it down, and went through the first half in 1:14:45. He was right about the impact, in the second half he felt he had the fuel, but his legs could not go due to being beat up. His second half was 1:17:08. Both halves were not without an incident. In the first one he had to stop to go to the bathroom, probably lost 30 seconds. In the second half, he felt his pants were bothering him (as the weather got warmer), so he stopped to take them off losing maybe another 20 seconds + rhythm.

This was my first formal pacing job. While I have paced people before lots of times, it was never in the marathon, and I have never held a sign while doing it, so I felt a bit nervous. I prepared for it as if it were a race - marathon is a long way to go, and lots can happen even at a slower pace. Plus I am getting older, and what used to be comfortable, could all of a sudden stop being comfortable any day.

I was amazed at how easy 6:40 pace felt at a lower elevation. I was chatting comfortably the entire time without any strain on my ability to breathe, and it was not just a sentence once in a while. I was telling stories, giving encouragement - we had a pack of about 20 people, reporting on the pace, commenting on the terrain and the wind, etc. I do not think I was silent for more than a minute if that for the entire marathon. I expected the pace to be hard enough that I would be able to say a few things here and there, but would not want to talk much. At least here going down the Provo Canyon at 6:40 I am not inclined to tell long stories, or talk at all for that matter.

Fuel-wise I noticed that Gatorade started tasting better around mile 12, which I interpreted as a drop in the fuel level couple with the stomach working properly and being able to absorb. But otherwise, I had no fuel issues. Legs felt good aside from a bit of stiffness accumulation due to being on my feet for a long time.

I led the group slightly ahead of pace, which was mostly on accident - my attempts to run 6:40 resulted in something like 6:37 for most miles. Once in a while I would make a purposeful effort to ease off the pace to give the group - especially the tail end of it - a break, but I did not do it enough for for the 6:40 guy to catch us. In the last three miles, I sent the stronger part of the group to chase sub-2:54, which most of them got, while I stayed back with the weaker runners that could not keep the pace but were still headed for a bit under 2:55. Eventually only one was left in that bracket - Rebecca Weinand from Tennessee, who I ended up pacing over the last mile and a half. She got a 3 minute PR if I recall correctly.

Leg 1:Distance1.500Time11:24.10Pace7:36.07
Warm-up.
Leg 2:Distance26.219Time2:54:27.30Pace6:39.23
Pacing the marathon.
Split 1:Distance1.000Time6:35.50Pace6:35.50
Cumilative:Distance1.000Time6:35.50Pace6:35.50
Split 2:Distance1.000Time6:25.40Pace6:25.40
Cumilative:Distance2.000Time13:00.90Pace6:30.45
Split 3:Distance1.000Time6:43.60Pace6:43.60
Cumilative:Distance3.000Time19:44.50Pace6:34.83
Split 4:Distance1.000Time6:42.50Pace6:42.50
Cumilative:Distance4.000Time26:27.00Pace6:36.75
Split 5:Distance2.000Time13:12.50Pace6:36.25
Cumilative:Distance6.000Time39:39.50Pace6:36.58
Split 6:Distance1.000Time6:31.20Pace6:31.20
Cumilative:Distance7.000Time46:10.70Pace6:35.81
Split 7:Distance1.000Time6:40.30Pace6:40.30
Cumilative:Distance8.000Time52:51.00Pace6:36.38
Split 8:Distance2.000Time13:17.00Pace6:38.50
Cumilative:Distance10.000Time1:06:08.00Pace6:36.80
Split 9:Distance1.000Time6:36.50Pace6:36.50
Cumilative:Distance11.000Time1:12:44.50Pace6:36.77
Split 10:Distance1.000Time6:45.90Pace6:45.90
Cumilative:Distance12.000Time1:19:30.40Pace6:37.53
Split 11:Distance1.000Time6:44.20Pace6:44.20
Cumilative:Distance13.000Time1:26:14.60Pace6:38.05
Split 12:Distance1.000Time6:37.50Pace6:37.50
Cumilative:Distance14.000Time1:32:52.10Pace6:38.01
Split 13:Distance1.000Time6:37.00Pace6:37.00
Cumilative:Distance15.000Time1:39:29.10Pace6:37.94
Split 14:Distance1.000Time6:42.80Pace6:42.80
Cumilative:Distance16.000Time1:46:11.90Pace6:38.24
Split 15:Distance1.000Time6:32.60Pace6:32.60
Cumilative:Distance17.000Time1:52:44.50Pace6:37.91
Split 16:Distance1.000Time6:34.80Pace6:34.80
Cumilative:Distance18.000Time1:59:19.30Pace6:37.74
Split 17:Distance1.000Time6:32.70Pace6:32.70
Cumilative:Distance19.000Time2:05:52.00Pace6:37.47
Split 18:Distance1.000Time6:35.50Pace6:35.50
Cumilative:Distance20.000Time2:12:27.50Pace6:37.38
Split 19:Distance2.000Time13:11.50Pace6:35.75
Cumilative:Distance22.000Time2:25:39.00Pace6:37.23
Split 20:Distance1.000Time6:37.20Pace6:37.20
Cumilative:Distance23.000Time2:32:16.20Pace6:37.23
Split 21:Distance1.000Time6:55.60Pace6:55.60
Cumilative:Distance24.000Time2:39:11.80Pace6:37.99
Split 22:Distance1.000Time6:49.80Pace6:49.80
Cumilative:Distance25.000Time2:46:01.60Pace6:38.46
Split 23:Distance1.000Time6:58.50Pace6:58.50
Cumilative:Distance26.000Time2:53:00.10Pace6:39.23
Split 24:Distance0.219Time1:27.20Pace6:38.17
Cumilative:Distance26.219Time2:54:27.30Pace6:39.23

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.253.000.000.0013.25

Fast Running Friend Workout - 2019-11-11 10:03:38
Workout Totals: Distance13.250Time1:41:10.80Pace7:38.17


Total of a bit over 13. Paced Jenny through 3 miles down the canyon in 19:11 (6:27, 6:32, 6:11). Joseph was with us for the first two miles, then ran the last one in 5:48.

Mary ran a PR in the mile - 9:18. Bella got a PR in the quarter - 2:23.

Legs felt something post marathon, but nothing too terrible.

Leg 1:Distance1.980Time16:27.90Pace8:18.94
Warm-up with Joseph and Jenny.
Leg 2:Distance3.000Time19:11.40Pace6:23.80
Tempo run with Jenny, part with Joseph.
Leg 3:Distance4.020Time29:58.30Pace7:27.34
Alone.
Leg 4:Distance3.000Time23:51.10Pace7:57.03
With Jacob.
Leg 5:Distance1.000Time9:18.80Pace9:18.80
Mary's mile record.
Leg 6:Distance0.250Time2:23.30Pace9:33.20
Bella's quarter record.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.002.000.0011.90

Fast Running Friend Workout - 2019-11-12 13:13:04
Workout Totals: Distance11.900Time1:30:37.70Pace7:36.95
Progression tempo - 2 miles in 11:42 with Joseph and Jacob. Stephen made it to 1 in 5:59, William made it to 1.25 in 7:27.
Leg 1:Distance0.980Time8:08.80Pace8:18.78
Warm-up.
Leg 2:Distance2.000Time11:42.70Pace5:51.35
Progression tempo with Joseph and Jacob, part with William and Stephen.
Leg 3:Distance4.170Time33:07.10Pace7:56.52
Cool-down with Joseph and Jacob.
Leg 4:Distance1.750Time14:41.80Pace8:23.89
With Matthew.
Leg 5:Distance1.000Time7:07.50Pace7:07.50
With Matthew.
Leg 6:Distance2.000Time15:49.80Pace7:54.90
With Julia.

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 - 2019-11-13 10:01:54
Workout Totals: Distance12.000Time1:31:16.80Pace7:36.40
Leg 1:Distance2.000Time15:38.70Pace7:49.35
With Joseph, Jacob, William, Stephen, Matthew, and Julia.
Leg 2:Distance7.000Time51:46.00Pace7:23.71
Alone.
Leg 3:Distance3.000Time23:52.10Pace7:57.37
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
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-11-14 08:05:43
Workout Totals: Distance12.000Time1:33:10.40Pace7:45.87
Easy runs, total of 12 for me, usual distances for the kids.
Leg 1:Distance2.000Time15:54.80Pace7:57.40
With Matthew - I think.
Leg 2:Distance4.000Time29:56.10Pace7:29.02
I think this was alone.
Leg 3:Distance3.000Time23:42.10Pace7:54.03
I think this was with Stephen.
Leg 4:Distance3.000Time23:37.40Pace7:52.47
With Julia, 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
11.250.000.000.0011.25

Fast Running Friend Workout - 2019-11-15 09:11:37
Workout Totals: Distance11.250Time1:29:17.00Pace7:56.18
Easy runs, total of 11, the kids tapered a bit for the cross-country championship.
Leg 1:Distance3.000Time23:57.60Pace7:59.20
I think this was with Julia.
Leg 2:Distance8.000Time1:02:52.20Pace7:51.52
With Jenny.
Leg 3:Distance0.250Time2:27.20Pace9:48.80
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.003.1115.41

Fast Running Friend Workout - 2019-11-16 06:59:42
Workout Totals: Distance15.409Time1:53:48.40Pace7:23.14
Today the kids ran in the Utah Cross-Country championship. I ran in the adult 5 K also.

Matthew 2K 8:38, 4th - good performance, first place was Luke Hejny with 8:10.

Stephen 3 K 13:24, 25th - ran with a miserable face from the start, said his legs were hurting. They were not hurting at all during the warmup. Given the contrast I think the problem is mental. He is so afraid of pain that he imagines it even if it is not there when he thinks he is running hard. We will see if 2 mile tempo runs will help him overcome it. Winner was Kenny Briggs with 11:05.

William 3K 11:42, 14th, winner was McKay Wells with 10:19, Cole ran 10:14, Ezra 11:08. William's race was OK, but more mental toughness would have helped.

Jacob 4K: 14:58, 5th
The winner was Easton Humes 14:17. Jacob struggled some, but did his best.


Joseph 4K 15:26, 9th. Mentally gave up once he saw he could not keep up with Jacob, but held on better than he did in a few recent races.

Julia 5K 27:50, got lost on the course a couple of times, was headed for a bit under 25:00, her first 2 K was 9:32.



Dad, 5K 18:59, 3rd place. This was a legitimate 5 K course on grass that Teren measured as carefully as he could, so my goal was to break 19:00. I managed to get lost at the very end and added maybe 5 seconds or so. First 2 K was 7:20. I ran the first half or so with Emilio Perez and Cody Johnson. Then Emilio pulled ahead and finished in 18:21, while Cody fell back and finished in 19:30. Albert Wint won the race in 17:44.

Benjamin did a 3 mile tempo run down the canyon in 15:41 - still recovering from the marathon.


Leg 1:Distance8.000Time59:50.80Pace7:28.85
Alone for most of it. Part with Chad, Mike Nelson, and Ty Hansen.
Leg 2:Distance2.700Time21:21.50Pace7:54.63
Warm-up/cheering.
Leg 3:Distance3.107Time19:00.00Pace6:06.91
The race.
Leg 4:Distance1.602Time13:36.10Pace8:29.43
Cool-down 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
11.850.000.000.1612.01

Fast Running Friend Workout - 2019-11-18 08:16:44
Workout Totals: Distance12.000Time1:27:51.20Pace7:19.27
Mostly easy runs, usual distances.
Leg 1:Distance9.000Time1:03:55.90Pace7:06.21
Alone, a pickup at the end on the uphill.
Split 1:Distance8.845Time1:03:05.60Pace7:07.99
Cumilative:Distance8.845Time1:03:05.60Pace7:07.99
Split 2:Distance0.155Time0:50.30Pace5:24.52
Cumilative:Distance9.000Time1:03:55.90Pace7:06.21
Leg 2:Distance3.000Time23:55.30Pace7:58.43
With Joseph, Jacob, and Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.182.001.000.0012.18

Fast Running Friend Workout - 2019-11-19 09:03:28
Workout Totals: Distance12.180Time1:34:12.90Pace7:44.11
Did a workout with the kids today. Stephen's went OK, he ran 2 miles down the canyon in 13:25 - a lot of whining, but he pulled through. William was supposed to do 3x1 mile down the canyon, but after the first one in 5:58 he threw a fit. Joseph and Jacob ran the first 0.75 with us, then closed in 78, and got 5:48.

Easy runs for other kids including Benjamin.
Leg 1:Distance2.000Time14:58.50Pace7:29.25
With Matthew on the big boy course - he got a course record.
Leg 2:Distance0.230Time2:14.20Pace9:43.48
Warm-up with Stephen, Joseph, and Jacob.
Leg 3:Distance2.000Time13:25.50Pace6:42.75
Paced Stephen with Joseph and Jacob through 2 mile tempo down the canyon.
Leg 4:Distance1.920Time16:07.90Pace8:24.11
Cool-down with Joseph, Jacob, and Stephen.
Leg 5:Distance0.230Time2:06.90Pace9:11.74
William's warm-up.
Leg 6:Distance5.800Time45:19.90Pace7:48.95
Failed workout with William.
Split 1:Distance1.000Time5:58.20Pace5:58.20
Cumilative:Distance1.000Time5:58.20Pace5:58.20
Split 2:Distance4.800Time39:21.70Pace8:12.02
Cumilative:Distance5.800Time45:19.90Pace7:48.95

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.003.000.0011.90

Fast Running Friend Workout - 2019-11-20 09:14:02
Workout Totals: Distance11.900Time1:32:01.20Pace7:43.97
Today was William's day of redemption. He did 3x1 mile down the canyon in 5:49, 5:50, 5:45. Joseph and Jacob did the workout with him running alongside for the first 0.75 and then kicking for the last 0.25. On the first one Joseph stayed with Jacob and they got 72, on the second one Jacob ran 73, Joseph 75, on the last one Jacob 69, Joseph 77. Joseph would have been slower, but William was breathing down his neck as he himself kicked in 83. I stayed with William.

Leg 1:Distance3.000Time23:58.00Pace7:59.33
I think this was with Julia.
Leg 2:Distance0.980Time7:45.70Pace7:55.20
Warm-up.
Leg 3:Distance3.500Time23:33.60Pace6:43.89
William's workout.
Split 1:Distance1.000Time5:49.80Pace5:49.80
Cumilative:Distance1.000Time5:49.80Pace5:49.80
Split 2:Distance0.250Time2:56.50Pace11:46.00
Cumilative:Distance1.250Time8:46.30Pace7:01.04
Split 3:Distance1.000Time5:50.40Pace5:50.40
Cumilative:Distance2.250Time14:36.70Pace6:29.64
Split 4:Distance0.250Time3:11.10Pace12:44.40
Cumilative:Distance2.500Time17:47.80Pace7:07.12
Split 5:Distance1.000Time5:45.80Pace5:45.80
Cumilative:Distance3.500Time23:33.60Pace6:43.89
Leg 4:Distance2.420Time20:47.30Pace8:35.41
Cool-down with Joseph, Jacob, and William.
Leg 5:Distance2.000Time15:56.60Pace7:58.30
With Matthew.
Leg 6:Distance0.000Time0:00.00Pace0:00.00

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

Fast Running Friend Workout - 2019-11-21 13:22:28
Workout Totals: Distance12.000Time1:31:20.10Pace7:36.68
Easy day, total of 12 for me, usual distances for the kids.

Benjamin passed the post-marathon recovery test running 2 miles down the canyon in 9:57 and feeling strong.
Leg 1:Distance2.000Time15:39.80Pace7:49.90
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance7.000Time51:44.40Pace7:23.49
First mile with the kids, the rest alone.
Leg 3:Distance3.000Time23:55.90Pace7:58.63
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
9.003.000.000.0012.00

Fast Running Friend Workout - 2019-11-22 14:47:41
Workout Totals: Distance12.000Time1:30:06.50Pace7:30.54
Total of 12. We did a fun 2 mile competition among the kids again down
the Provo Canyon with a handicapped start based on ability. The prizes
were 5 Luna bars for first, then 4, 3, 2, 1. Results were Jacob
10:52, Joseph 10:54, Stephen 12:54 (2:00 head start, crossing the line
at 10:54, new record), Julia 13:45 (2:40 head start, line 11:05), and William
12:38 (1:00 head start, line 11:38). I paced Stephen.

Matthew ran a course record on the big boy course - 6:56.
Leg 1:Distance0.480Time4:10.20Pace8:41.25
Warm-up with the kids.
Leg 2:Distance2.000Time12:54.50Pace6:27.25
Paced Stephen through 2 miles down the canyon.
Leg 3:Distance7.520Time59:25.70Pace7:54.16
Cool-down.
Leg 4:Distance1.000Time6:56.40Pace6:56.40
With Matthew on the big boy course.
Leg 5:Distance1.000Time6:39.70Pace6:39.70
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
17.020.000.001.0018.02

Fast Running Friend Workout - 2019-11-23 10:13:40
Workout Totals: Distance18.015Time2:31:56.50Pace8:26.05
Total of 18.


Benjamin was able to do 8x0.25 on Saturday (down Provo Canyon)
averaging under 63. I started with him and did 8x0.125 in the 30.6 -
34.1 range, most being around 31 low. This was his first workout in
that speed range since before his mission. We discovered a weakness in
the process that is rather interesting - he can start in 30 no
problem, even 28 on the last one, but for the life of him could not
run the second half under 32. Rather surprising given that he can run
a 5 K solo on the road at altitude in 15:34 on an unaided course with
even splits (Liberty Park), and 1:08:21 at the Top of Utah closing the
last mile in 5:00. But this was consistent with how he raced in the
mile at Liberty Park - he started out on pace for 4:24, but then could
not hold it and finished in 4:40.

Then I added more distance right away, doing 1 mile uphill with Sarah in the middle. Benjamin added the distance in the evening as he wanted to talk to a friend in Ukraine and it was getting late there.

Other kids did easy runs, usual Saturday distances.
Leg 1:Distance3.370Time26:46.60Pace7:56.74
Warm-up with Benjamin.
Leg 2:Distance4.375Time42:02.70Pace9:36.62
Workout.
Split 1:Distance0.125Time0:33.40Pace4:27.20
Cumilative:Distance0.125Time0:33.40Pace4:27.20
Split 2:Distance0.375Time3:53.80Pace10:23.47
Cumilative:Distance0.500Time4:27.20Pace8:54.40
Split 3:Distance0.125Time0:31.60Pace4:12.80
Cumilative:Distance0.625Time4:58.80Pace7:58.08
Split 4:Distance0.375Time4:21.70Pace11:37.87
Cumilative:Distance1.000Time9:20.50Pace9:20.50
Split 5:Distance0.125Time0:31.30Pace4:10.40
Cumilative:Distance1.125Time9:51.80Pace8:46.04
Split 6:Distance0.375Time4:30.10Pace12:00.27
Cumilative:Distance1.500Time14:21.90Pace9:34.60
Split 7:Distance0.125Time0:34.20Pace4:33.60
Cumilative:Distance1.625Time14:56.10Pace9:11.45
Split 8:Distance0.375Time3:55.90Pace10:29.07
Cumilative:Distance2.000Time18:52.00Pace9:26.00
Split 9:Distance0.125Time0:30.60Pace4:04.80
Cumilative:Distance2.125Time19:22.60Pace9:07.11
Split 10:Distance0.500Time5:35.80Pace11:11.60
Cumilative:Distance2.625Time24:58.40Pace9:30.82
Split 11:Distance0.125Time0:31.20Pace4:09.60
Cumilative:Distance2.750Time25:29.60Pace9:16.22
Split 12:Distance0.500Time5:24.30Pace10:48.60
Cumilative:Distance3.250Time30:53.90Pace9:30.43
Split 13:Distance0.125Time0:31.40Pace4:11.20
Cumilative:Distance3.375Time31:25.30Pace9:18.61
Split 14:Distance0.500Time5:35.20Pace11:10.40
Cumilative:Distance3.875Time37:00.50Pace9:33.03
Split 15:Distance0.125Time0:32.70Pace4:21.60
Cumilative:Distance4.000Time37:33.20Pace9:23.30
Split 16:Distance0.375Time4:29.50Pace11:58.67
Cumilative:Distance4.375Time42:02.70Pace9:36.62
Leg 3:Distance3.270Time28:09.30Pace8:36.61
Cool-down with Benjamin.
Leg 4:Distance7.000Time54:57.90Pace7:51.13
Mostly alone, ran one mile with Sarah uphill in 9:25.

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 - 2019-11-25 09:11:12
Workout Totals: Distance12.000Time1:31:55.80Pace7:39.65
Total of 12. Paced Jenny in a tempo run down the canyon for 2 miles. She ran 12:24 splitting 6:16, 6:08. She saw boys on skate boards and decided to show class.
Leg 1:Distance4.980Time38:46.20Pace7:47.11
Part with Jenny, part alone.
Leg 2:Distance2.000Time12:24.90Pace6:12.45
Paced Jenny in her tempo run.
Leg 3:Distance2.020Time17:03.20Pace8:26.53
With Jenny.
Leg 4:Distance3.000Time23:41.50Pace7:53.83
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
13.000.000.000.0013.00

Fast Running Friend Workout - 2019-11-26 10:44:48
Workout Totals: Distance13.000Time1:39:59.10Pace7:41.47
Total of 13 for me, easy runs for everybody. Joseph and Jacob cut their mileage to 4 to rest for the Earn Your Turkey race.
Leg 1:Distance4.000Time29:57.30Pace7:29.32
With Benjamin.
Leg 2:Distance4.000Time30:44.80Pace7:41.20
With Joseph, Jacob, and Stephen.
Leg 3:Distance3.000Time23:39.10Pace7:53.03
With William.
Leg 4:Distance2.000Time15:37.90Pace7:48.95
With Matthew - part with Julia.

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 - 2019-11-27 12:46:06
Workout Totals: Distance8.000Time59:05.20Pace7:23.15
Only 8 miles for me, 3 for Joseph, Jacob, William, and Stephen, 4 for Jenny, 8 for Benjamin, 2 for Julia, usual distances for Mary and Bella. Taper for the Thanksgiving 4 miler.
Leg 1:Distance1.000Time7:56.30Pace7:56.30
With Matthew.
Leg 2:Distance7.000Time51:08.90Pace7:18.41
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.510.000.003.9513.46

Fast Running Friend Workout - 2019-11-28 07:26:55
Workout Totals: Distance13.466Time1:38:46.80Pace7:20.13
Earn Your Turkey, "4" (really 3.95) miles, 23:00, 16th overall, 1st in 45-49, second master.

Conditions were less than ideal, but not terrible for those who ran under 25:00. After that it started getting worse, and by the time of the kids race, the course was covered with snow, and it was hard to gain traction.

Top finishers:

1 311 Christian
Allen
M 19:45.8 4:56 22 1 M Open
2 116 Nate
Fredrick
M 20:16.9 5:04 23 2 M Open
3 190 Benjamin
Pachev
M 20:38.3 5:10 20 3 M Open
4 260 Dustin
Bybee
M 21:27.3 5:22 37 4 M Open
5 83 Brian
Schulz
M 21:39.6 5:25 20 5 M Open
6 86 Payton
Riggs
M 22:13.3 5:33 22 1 M 19-24
7 122 Tayson
Echohawk
M 22:21.6 5:35 14 1 M 12-14
8 304 Creed
Robertson
M 22:21.9 5:35 18 1 M 15-18
9 110 Thomas
Heaps
M 22:27.6 5:37 21 2 M 19-24
10 77 Tyler
Hudson
M 22:34.8 5:39 17 2 M 15-18
11 323 David
Wilson
M 22:40.5 5:40 21 3 M 19-24
12 291 Trent
Chipman
M 22:40.6 5:40 18 3 M 15-18
13 269 Skyler
Roper
M 22:42.5 5:41 16 4 M 15-18
14 294 Tyler
Chipman
M 22:46.0 5:42 16 5 M 15-18
15 268 David
Taylor
M 22:56.0 5:44 51 1 M 50-54
16 188 Alexander
Pachev
M 23:00.9 5:45 46 1 M 45-49
17 259 Tawny
Bybee
F 23:01.3 5:45 33 1 F Open
18 193 Joseph
Pachev
M 23:25.8 5:51 14 2 M 12-14
19 194 Jacob
Pachev
M 23:25.8 5:51 13 3 M 12-14
20 132 Christopher
Cutler
M 23:27.4 5:52 19 4 M 19-24


Overall turkey count was 10 - Benjamin (overall 3rd), Dad, Jenny, William, Stephen, Matthew, Mary, Bella (division wins), Leigha (youngest participant), and the whole family for the largest family.

Individual race reports:

Dad: 23:00 Figured it would be good if I could run 23:00. Remembered that I had wheeled the course earlier, and wrote a program that calculated the splits by landmarks for any particular target. Used it to calculate the splits, and tried to follow them precisely. Ran all of the race with Tawny Bybee, ended up about half a second ahead of her at the finish. Joseph and Jacob ran with us for the first 1.5 or so, then dropped back, but ended up not too far behind. Almost caught David Taylor at the end, he was 4 seconds ahead with 22:56. I was happy with my effort and result. What is funny is that last year my watch time was 23:00, but my official time was 22:59. This year it was the other way around.

Mom: 35:36, 40th woman, 6th in 40-44. She was affected by poor traction in the last mile. Quite a bit better than last year, though, went it took her about that long to walk half the distance after a C-section.

Benjamin: 20:38, 3rd overall. His course PR is 20:14, I gave him splits for 20:00. But apparently he is still not recovered from the marathon. He had an OK first mile, and then started losing it. Still, he ran a respectable time, and held on to third in a competitive field.

Leg 1:Distance1.350Time11:12.70Pace8:18.30
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance5.402Time35:36.00Pace6:35.41
My race + going back to Sarah.
Split 1:Distance0.463Time2:40.90Pace5:47.52
Cumilative:Distance0.463Time2:40.90Pace5:47.52
Target 2:41.
Split 2:Distance0.492Time2:53.20Pace5:52.03
Cumilative:Distance0.955Time5:34.10Pace5:49.84
Target 2:52 (5:33).
Split 3:Distance0.485Time2:48.80Pace5:48.04
Cumilative:Distance1.440Time8:22.90Pace5:49.24
Target 2:49 (8:22).
Split 4:Distance0.499Time2:51.10Pace5:42.89
Cumilative:Distance1.939Time11:14.00Pace5:47.60
Target 2:55 (11:17).
Split 5:Distance0.484Time2:49.50Pace5:50.21
Cumilative:Distance2.423Time14:03.50Pace5:48.12
Target 2:49 (14:06).
Split 6:Distance0.492Time2:56.80Pace5:59.35
Cumilative:Distance2.915Time17:00.30Pace5:50.02
Target 2:51 (16:57)
Split 7:Distance0.485Time2:48.10Pace5:46.60
Cumilative:Distance3.400Time19:48.40Pace5:49.53
Target 2:50 (19:47).
Split 8:Distance0.552Time3:11.30Pace5:46.56
Cumilative:Distance3.952Time22:59.70Pace5:49.11
Target 3:13 (23:00).
Split 9:Distance1.450Time12:36.30Pace8:41.59
Cumilative:Distance5.402Time35:36.00Pace6:35.41
Leg 3:Distance0.248Time2:50.00Pace11:25.48
Bella's 400.
Leg 4:Distance0.496Time4:09.60Pace8:23.23
Mary's 800.
Leg 5:Distance0.970Time6:39.10Pace6:51.44
Stephen's "mile".
Leg 6:Distance5.000Time38:19.40Pace7:39.88
More distance with Benjamin in the afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
239.3533.0013.258.44294.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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