Breaking the Wall

Rocket City Marathon

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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: 93.66 Year: 93.66
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 1168.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
277.7826.2210.501.50316.00
Green Crocs 6 Miles: 270.38Green Crocs 7 Miles: 45.60
Night Sleep Time: 217.25Nap Time: 3.50Total Sleep Time: 220.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. It was a Fast Sunday. Bore testimony. Chased Matthew around as usual. Caught some of the class. Took a nap at home.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.002.000.5012.00

A.M. 12 total. Benjamin did 8, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1. I looked at the weather forecast and realized that today was the last day that we could do any kind of speed for at least a week. So I had Benjamin run 200 all out to test his speed. First time he ran it in in 28.0. After some rest he did it again in 28.0. So at least he has 28.0 in him. This is theoretically enough to run 1:05 half already, but will require super-endurance, the kind he will likely not be able to reach in 2 years. However, this will improve substantially over the next 2 years barring some weird growth issues (so far Benjamin has been growing normally), so I think it is reasonable to expect 25.5 in two years, and that is enough to run 1:05 half with normal properly trained distance runner endurance.

Joseph did 2x200 as well. The first one in 37.4 (new PR), and the second in 38.6. Jacob also set a 200 PR of 39.8.

I did not run with Benjamin, but did with Joseph and Jacob. Then at the end of my run I did a 2 mile tempo from the 800 N bridge to the house in 11:28.

Green Crocs 6 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

A.M. Total of 12. Benjamin did 8, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1. The weather did not allow any speed as predicted.

Green Crocs 6 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

P.M. Total of 14. Benjamin did 8, Jenny 4, Julia and Joseph 3, Jacob 2, William 1. Buried in the snow, but fortunate to own a snow plowing ATV. Drrrrrrrrrrrh.

Green Crocs 6 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

P.M. 12 total. Benjamin did 8, Jenny 4, Julia and Joseph 3, Jacob 2, William 1.

Green Crocs 6 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

P.M. 12 total. DId 0.5 pickup in 2:58 on a stretch that was somewhat snow-free. Hard to run fast when it is cold, had a hard time getting going. Benjamin did 8, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1.

Green Crocs 6 Miles: 12.00
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

A.M. 12 miles total. Benjamin did 8, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1.

Green Crocs 6 Miles: 12.00
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. In the Elder's Quorum we talked about kids and Matthew was a good object lesson crawling around. Then did some snow removal, and in the evening Benjamin and I did our home teaching visit. There is an ad on I-15 that says: "Because your home teacher does not practice law..."  Well, we do not practice law, but we do know C++, and that is what we got to help with.

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

A.M. 12 total. Benjamin did 8, Jenny 4, Julia and Joseph 3, Jacob 2, William 1.

Green Crocs 6 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
10.000.000.000.0010.00

A.M. Total of 10. Benjamin did 8, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1.

Green Crocs 6 Miles: 10.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

A.M. Total of 8. Did a pickup for 1 mile with Benjamin from a magic spot at the mouth of the Provo Canyon to the bridge 1.5 miles away from the house in 5:33. The temperature was around 10F, and there was some snow on the road, so that pace was painful. To me it felt like 5:10, to Benjamin like 5:15-5:20. Benjamin did 8, Jenny 4, Julia and Joseph 3, Jacob 2, William 1.

Green Crocs 6 Miles: 8.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

A.M. 7 total. Benjamin did 8, Jenny 4, Julia and Joseph 3, Jacob 2, William 1.

Green Crocs 6 Miles: 7.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.500.003.00

A.M. 3 miles total. Started the day by missing the flight to Denver - Nashville. This left me with the option of making it to Nashville after 10 pm, which would make it impossible for me to pick up the packet. Checked alternatives - they were all in the price range of $500. I had just told Sarah that if she wanted to get a $1000 couch she needed to run 1200 meters in 5:15 to prove she really needed it. In light of that I was not going to spend half of her couch just to get to a marathon.

Considered not going to the race at all, but then saw the email from the race director, and decided to ask him if he would pick up my packet for me. He replied immediately in the affirmative, so I went ahead and for $100 rescheduled my Frontier flight. Then went to Sarah's parents' house and ran a little bit with the kids that were there - Benjamin, Jenny, and Julia. Benjamin and I did a pickup for 0.5 to get the legs moving.

P.M.  Headed to the race on a 2pm flight. Got into Nashville after 10 pm. Rented an Elantra. I remembered the car because its breaks were instrumental in helping me avoid trouble.  I was 10 miles into Alabama on I-65 going around 70-75 mph in the dark on a wet road when out of nowhere there popped a baby deer right in my lane. When things like this happen the time seems to freeze which helps me figure out what to do, and it did this time. I hit the breaks in time and they worked very well. I recall having enough time to think I should maybe swerve a bit to the shoulder but should wait for the deer to wisen up and get out of the road and swerve only if I really had to. I never needed to swerve - the deer left.

I felt there was some signficance to that deer experience that maybe I will understand later and offered a silent prayer of thanks to the Lord for helping me remain vigilant at this late hour and avoid the collision. 

 

Green Crocs 6 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Race: Rocket City Marathon (26.219 Miles) 02:44:59, Place overall: 11, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.4026.220.000.0026.62

Rocket City Marathon - 2:44:59, 11th overall, 4th master.

This year I actually got to the start healthy, and the conditions were good. The weather conditions, that is. My fitness was not, as evidenced by the result. I learned experimentally what happens when you cut too many of your long runs to 18 miles and do not do long tempos at the end of them. What happens is you slow down more in the last 6 miles - quite a bit more.

I went through the first mile in 5:39, then made it to 5 in 28:54. Plopped a couple of a little slower than 6:00 miles, but then Justin Leech caught me and pulled me to 11. This made me run sub-6:00 again, and I made it to 10 miles in 59:03, and to the half in 1:18:16. Then I started to struggle with the wind, but was caught by a group of runners. I was able to respond and latch on to the tail end of their pack and sit there until 20. The split at 15 was 1:30:24, and at 20 2:01:17. I actually felt quite decent between 15 and 20 and thought I would easily hit 2:41, and maybe with a valiant effort break 2:40. However, my lack of long tempos really showed in the last 6 miles. Before too long I slowed down to 7:10-7:15 pace and felt weak. I drank a double doze of Gatorade, but that did not give me a magic boost - only kept me from deteriorating further. In the last half mile I gave it all I had to dip under 2:45, and was rewarded with being 1 second under. The performance was not good timewise and pacing wise, but I felt that it was a good fighting experience - also a good kick in the rear end to brave the weather and do what it takes to be fit running tempos in the cold and through the snow if you plan to race a marathon in December.

Green Crocs 7 Miles: 26.60
Night Sleep Time: 4.75Nap Time: 0.00Total Sleep Time: 4.75
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Allie's sister Jessica and her husband Jake spoke. Jessica talked about charity, while Jake talked about work. Jake told the story of how they met: "There is this beautiful woman standing right next to me in line at the post office. I felt I had to talk to her and needed to think of something to start a conversation. It did not need to be profound. So I said - do you know when this place closes?" That pick up line worked. I told Jake afterwards that if our single young adults learned this idea of "it does not have to be profound" we would have much fewer single young adults.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

A.M. 8 recovery miles. Benjamin did 8, Jenny 4, Julia and Joseph 3, Jacob 2, William 1.

Green Crocs 7 Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

A.M. Total of 11. Legs starting to feel better, but still sore. Benjamin did 8, Jenny 4, Julia and Joseph 3, Jacob 2, William 1.

Green Crocs 7 Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

A.M. Legs back to normal, at least no pain. Mileage back to 12 today. Did a mile pickup with Benjamin in 5:24, but it had some snow in it. Benjamin did 8, Jenny 4, Julia and Joseph 3, Jacob 2, William 1.

Green Crocs 6 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
12.000.000.000.0012.00

A.M. 12 total. More snow again. I fell down, bruised some bones, but can still run. Benjamin did 8, Jenny 4, Julia and Joseph 3, Jacob 2, William 1.

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. 12 total. Benjamin did 9, Jenny 4, Julia and Joseph 3, Jacob 2, William 1.

Green Crocs 6 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
15.000.000.000.0015.00

A.M. 15 miles total. Roads covered in snow. Benjamin ran 12 with me. Jenny did 2, Julia 3, Joseph 3, Jacob 2, William 1.

Green Crocs 6 Miles: 15.00
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. We had a Christmas program with adults and primary age children singing. Julia, Sarah, and I took turns chasing Matthews.

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

A.M. 12 total. Slippery, but at least I could go 7:30 in places. Benjamin felt like he was catching a cold, so he ran only 2 to be safe. Jenny rested - also a cold. Julia did 3, Joseph 3, Jacob 2, William 1.

Green Crocs 6 Miles: 12.00
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

A.M. 12 total. Benjamin did 4, Jenny 2, Julia and Joseph 3, Jacob 2, William 1, Stephen 0.25. Even more slippery than yesterday - in spite of my plowing efforts the trail was an ice skating rink. I could barely average sub-9:00 and to get that I had to speed up to an aggressive tempo pace on the dry stretches.

Green Crocs 6 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.50Total Sleep Time: 8.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.060.000.000.0013.06

Fast Running Friend Workout - 2013-12-25 12:14:37
Workout Totals
Distance Time Pace
13.063 1:45:09.80 8:03.03
Ran some with the kids and some alone. There was finally enough ice-free space to do some pickups, and I discovered the seriousness of the bruise. It hurts a lot when the pace is sub-7:00, and requires a lot of will power to deal with when going sub-6:00 apparently due to the need for greater range in the hip extension. It seems like I instantly lost 20 seconds per mile or so. Benjamin did 6, Jenny 4, Julia 3, Jacob 2, Joseph 3, William 1.
Leg 1
Distance Time Pace Comment
3.063 26:22.50. 8:36.65 This one was with Benjamin, Joseph, and Jacob. We dropped Jacob off after a little more than 2, and did one more mile on the "little boy" course.
Split# Distance Time Pace Comment
1 3.063 26:22.50 8:36.65  
Leg 2
Distance Time Pace Comment
9 1:08:58.50. 7:39.83 This is when I did the pickups. I did not think to hit the split button, so they are not showing as separate splits. I did about 1.25 up a small grade in 9:40, then 0.25 into the canyon in 92, then 1 mile down the canyon in 5:50, and another half mile on a slight down grade in 3:00. Total of 3 miles of pickups.
Split# Distance Time Pace Comment
1 9.000 1:08:58.50 7:39.83  
Leg 3
Distance Time Pace Comment
1 9:48.80. 9:48.80 Did this one with William on the "little boy" course.
Split# Distance Time Pace Comment
1 1.000 9:48.80 9:48.80  

Green Crocs 6 Miles: 13.06
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2013-12-26 08:03:14
Workout Totals
Distance Time Pace
12.098 1:39:12.90 8:12.06
Ran easy today. Benjamin did 8, Jenny 4, Julia 3, Jacob 2, William 1, Stephen 0.25.
Leg 1
Distance Time Pace Comment
1.02 8:53.90. 8:43.43 Ran alone while waiting for the kids to get ready, but the road was slippery and my bruise was bothering me at the start.
Split# Distance Time Pace Comment
1 1.020 8:53.90 8:43.43  
Leg 2
Distance Time Pace Comment
3.078 26:36.50. 8:38.68 This one was with Joseph and Jacob. We first ran a little over 2 on hills with some ice, the dropped Jacob off and ran one more mile on the "little boy course" which is mostly flat, and had little ice in 7:48.
Split# Distance Time Pace Comment
1 3.078 26:36.50 8:38.68  
Leg 3
Distance Time Pace Comment
8 1:03:42.50. 7:57.81 Ran this one with Benjamin. Considered doing a pickup but decided against it due to the pain from the bruise.
Split# Distance Time Pace Comment
1 8.000 1:03:42.50 7:57.81  

Green Crocs 6 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
10.610.001.500.0012.11

Fast Running Friend Workout - 2013-12-27 08:43:41
Workout Totals
Distance Time Pace
12.110 1:38:57.80 8:10.32
This is my first Fast Running Friend post. My Fast Running Friend (an Android app that is running my rooted MotoACTV) can now do this. I just turn on Wifi, then in a browser go the URL it gives me, update the timer/GPS data, and it directly posts to the Fast Running Blog.
Leg 1
Distance Time Pace Comment
8.11 1:07:35.00. 8:20.00 Benjamin was with me for this leg. Joseph did 3, Jacob 2. Benjamin and I did a pickup for 0.5 in 2:53. My lower spine still hurt from the fall a week ago, so I could not go very fast.
Split# Distance Time Pace Comment
1 8.110 1:07:35.00 8:20.00  
Leg 2
Distance Time Pace Comment
4 31:22.80. 7:50.70 On my own - did a pickup for a mile in 5:53 - the bruise from the fall kept me from going faster - this was all I had. Jenny ran 4 miles, Julia 3, William 1, Stephen 0.25.
Split# Distance Time Pace Comment
1 4.000 31:22.80 7:50.70  

Green Crocs 6 Miles: 12.11
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.050.003.000.0020.05

Fast Running Friend Workout - 2013-12-28 08:43:59
Workout Totals
Distance Time Pace
20.053 2:34:32.60 7:42.40
This morning when I prayed I felt an impression that I should run full 20 miles. I needed to be told because the bruise has made it necessary to use a lot of will power to get just through 12. I am glad I did listen to this impression - even though it pushed my will power to the limit, I got through the run without aggravation and I learned something about the importance of will power training. Will power has two components - physical and spiritual. E.g. when your blood sugar goes down, it will be much harder to run through pain. I suppose hormonal fluctuations affect the will power a lot. But above it all is the will of the spirit to move, and if it is strong enough, you will move beyond what science would normally expect of you even when physically things are not looking that great. Some kids ran with me and others ran on their own. Benjamin did 8, Jenny 4, Julia and Joseph 3, Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
3.053 26:05.20. 8:32.68 This part was with Joseph, Jacob, and Benjamin. We dropped Jacob off after 2 miles on the icy hilly course and ran one more mile on the "little boy" course.
Split# Distance Time Pace Comment
1 3.053 26:05.20 8:32.68  
Leg 2
Distance Time Pace Comment
5 39:14.40. 7:50.88 This part was with Benjamin. We did a mile pickup.
Split# Distance Time Pace Comment
1 3.000 24:30.40 8:10.13 From the house to the 5 mile turnaround, then back to the magic 2 mile mark. Hit some snow.
2 1.000 5:45.00 5:45.00 Benjamin was setting the pace. He is recovering from a little cold. He said he also had to work too hard for the pace. Possibly the cold weather was also a factor for him.
3 1.000 8:59.00 8:59.00 We hit some snow and ice on this mile, also we were recovering after the pickup, so it was slow.
Leg 3
Distance Time Pace Comment
12 1:29:13.00. 7:26.08 I ran this part alone. This is when the real test of will power came because I had to deal with the bruise in low blood sugar conditions.
Split# Distance Time Pace Comment
1 3.720 28:57.70 7:47.12 From the house to the 3.5 turnaround which is a little after the Canyon View Park, and a short distance back to the 2 mile mark of the 3 mile tempo course.
2 1.000 5:51.70 5:51.70 Pickup down the canyon from 2 to 3 of the 3 mile tempo course.
3 2.000 16:18.30 8:09.15 To mile 2, then back to 3.5 mark, then back to the start of Split #2.
4 1.000 5:50.60 5:50.60 Same course as Split#2
5 4.280 32:14.70 7:32.03 To mile 2, then back to mile 3, then back home. Learned something about will power to deal with pain when the blood sugar goes down.

Green Crocs 6 Miles: 20.05
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. In the sacrament meeting we had a return missionary speak. He talked about following a prompting of the Spirit one night that led him and his companion to a family that was in need - finances were bad, the mother was about to have a baby, and the father lost his job. They were able to mobilize the ward members to help that family. From my own experience as a full-time missionary and serving in the Church afterwards I can testify that such things happen all the time - most of the time the knowledge of it does not go beyond those who are actually involved.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.001.000.0012.06

Before I post the workout details from the Fast Running Friend, I feel the need to brag. Benjamin finished his first college course - Psychology 111 via independent study with an A. For this course he had to write a total of 10 papers broken down into two portfolio submissions. I was concerned that being only 14 and with this being the first paper he ever wrote for a class his lack of paper-writing experience combined with some immaturity as a consequence of his age would drag him down, but I was pleasantly surprised. Not only did he get 100% score on both portfolios, his professor commented that his submission was one of the best she ever received.

This makes me think that there is some power or should we say potential in the home schooling method of education that I perhaps was not aware of. Somehow the student is able to go beyond what is actually being taught and develop what I would call an educational Quality X. He develops an increased ability to learn and retain knowledge along with the drive to acquire it. This, of course, will not happen in every home schooling situation. Certain elements need to be in place, and a certain focused effort needs to be put forth. Home grown tomatoes are better than the ones in the store only if the grower takes good care of the garden - otherwise he just gets weeds. But the right place for this educational Quality X development is the home. No external instruction can fully compensate for the lack of it in the home.

Fast Running Friend Workout - 2013-12-30 08:42:50
Workout Totals
Distance Time Pace
12.060 1:40:21.20 8:19.27
Ran 12 miles total. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
3.06 27:02.80. 8:50.33 This part was with Benjamin, Joseph, and Jacob. We first ran 2 on the "big boy" course, dropped Jacob off, and then finished on the "little boy" course.
Split# Distance Time Pace Comment
1 2.040 18:02.60 8:50.69 This part was with Jacob, there was some ice.
2 1.020 9:00.20 8:49.61 With Joseph and Benjamin on the "little boy" course. Joseph was struggling with a side ache, that is why it was slow.
Leg 2
Distance Time Pace Comment
6 46:50.80. 7:48.47 This part was with Benjamin. We ran to the 3 mile mark and back.
Split# Distance Time Pace Comment
1 3.042 24:52.00 8:10.47 To the 3 mile turnaround, and a little bit back to the start of the mile pickup.
2 0.000 0:00.10 0:00.00 This was probably the result of a double-hit on the split button.
3 1.000 5:34.00 5:34.00 Mile pickup down the Provo Canyon. My bruise was still hurting, but my hip extension range has apparently improved. I graduated from the 5:50 pace, and was able to run 5:34. It still hurt, though, and I could not go any faster. I had to tell Benjamin to slow down a couple of times. He felt quite comfortable at this pace but said he had to work. We did lose some time under the bridge on ice, maybe a couple of seconds.
4 1.958 16:24.70 8:22.91 Back to the house. We got lazy, plus there was ice on the road, plus my bruise discouraged me from keeping the pace sub-8:00.
Leg 3
Distance Time Pace Comment
3 26:27.60. 8:49.20 With Julia.
Split# Distance Time Pace Comment
1 3.000 26:27.60 8:49.20  

Green Crocs 6 Miles: 12.06
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2013-12-31 08:15:48
Workout Totals
Distance Time Pace
11.998 1:38:59.10 8:15.01
12 miles again. Benjamin did 10, Jenny 4, Julia and Joseph 3, Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
6.42 54:53.40. 8:32.99 This part consisted of the standard Joseph/Jacob run, and then from the house to the Canyon View Park bathroom. I was trying to get rid of a minor cough/throat irritation last night and felt it would respond well to oranges. It did, but oranges give me a side effect. I recall a 6 K tempo in 1986 that became more of a 4x1500 thanks to just one orange which provided a great deal of entertainment for my coach and teammates. I did a little bit better this time, but still had to make 2 bathroom stops on this section, and the last one was very urgent. GPS was not working on this part, but I do not really care why - I am starting on the GPS driver re-write today so things like this will not happen. I wish the re-write of the code for my lower spine were as easy... The distances are correct, regardless, because I edited them using the Fast Running Friend Web interface over WiFi.
Split# Distance Time Pace Comment
1 2.040 18:34.20 9:06.18 On the "big boy" course with Joseph, Jacob, and Benjamin. I annoyed Benjamin by asking him to prove that f(x) = x^2 is continuous using the definition of the limit with epsilon and delta. He will need to know this to challenge Math 290 at BYU this semester.
2 1.020 8:32.40 8:22.35 With Benjamin and Joseph on the "little boy" course.
3 3.360 27:46.80 8:16.07  
Leg 2
Distance Time Pace Comment
3.578 28:09.10. 7:52.08 After the bathroom break the GPS started working. This leg was from the Canyon View Park bathroom to the house with a little add-on at the end.
Split# Distance Time Pace Comment
1 0.387 3:23.60 8:46.10 To the start of the mile pickup.
2 1.000 5:24.80 5:24.80 The lower back bruise is doing better. Still hurt, but less than yesterday. I was able to run 9 seconds faster. Benjamin's horses neighed, I had to reign him in a few times. We opened with an 83 quarter because I could not go any faster from the get-go, but then once my muscles warmed up we sped up to 80s (5:20) pace for the rest of it with the exception of the icy section under the 800 North bridge. Benjamin felt he could run this pace forever, which is good - he is going to need to in the Phoenix half. The goal is 1:10.
3 2.191 19:20.70 8:49.76 We got lazy after the pickup. Plus my bruise reduced my pace initiative.
Leg 3
Distance Time Pace Comment
2 15:56.60. 7:58.30 One mile of this was with Julia, and the last one alone - both on the "little boy" course.
Split# Distance Time Pace Comment
1 1.000 8:31.50 8:31.50 With Julia.
2 1.000 7:25.10 7:25.10 Alone. It actually took some will power and concentration to run this pace - I did not want to, but I knew I needed to.

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
277.7826.2210.501.50316.00
Green Crocs 6 Miles: 270.38Green Crocs 7 Miles: 45.60
Night Sleep Time: 217.25Nap Time: 3.50Total Sleep Time: 220.75
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