Breaking the Wall

Salt Lake Track Club 5 K

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).  

 

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of eleven children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary,  Bella.  and Leigha. We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 88.07 Year: 2386.98
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Neon Crocs 3 Lifetime Miles: 1257.89
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3646.1571.50231.63113.034062.31
White Crocs 1 Miles: 1650.32Black Crocs Miles: 7.04Nike Double Stroller Miles: 71.46White Crocs 2 Miles: 1695.28Saucony Type A Miles: 1.80Black Crocs 2 Miles: 103.96
Night Sleep Time: 1963.00Nap Time: 118.00Total Sleep Time: 2081.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2015-01-01 08:59:47
Workout Totals: Distance12.500Time1:44:35.10Pace8:22.01
Total of 12.5. Kids ran their usual distances.
Leg 1:Distance8.000Time1:04:31.70Pace8:03.96
With Benjamin.
Leg 2:Distance4.000Time35:18.50Pace8:49.62
With Jenny, Julia, Joseph, Jacob, and William. William did 1, Joseph and Jenny 4, Jacob and Julia 3.
Leg 3:Distance0.500Time4:44.90Pace9:29.80
With Stephen.

White Crocs 1 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2015-01-02 09:54:20
Workout Totals: Distance12.500Time1:41:12.60Pace8:05.81
Total of 12.5. Kids ran their usual distances with the exception of Jenny who was not feeling well.
Leg 1:Distance8.000Time1:01:59.40Pace7:44.93
With Benjamin.
Leg 2:Distance3.000Time25:31.10Pace8:30.37
With Benjamin, Joseph, Jacob, Jenny, and Julia. Dropped off Benjamin and Jenny after 2 miles. Benjamin because he was already at 10, Jenny because she was not feeling well.
Leg 3:Distance1.000Time8:45.40Pace8:45.40
With William and Joseph.
Leg 4:Distance0.500Time4:56.70Pace9:53.40
With Stephen.

White Crocs 1 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.003.000.0020.10

Fast Running Friend Workout - 2015-01-03 10:42:20
Workout Totals: Distance20.100Time2:32:51.30Pace7:36.28
Total of 20.1. Benjamin did 15.1, Jenny 3, Julia, Joseph, and Jacob 4, William 2, Stephen 0.5.
Leg 1:Distance1.000Time8:31.40Pace8:31.40
With William.
Leg 2:Distance1.000Time8:27.20Pace8:27.20
With William, Joseph, Jacob, and Julia.
Leg 3:Distance3.000Time26:45.10Pace8:55.03
Dropped off William, picked up Jenny.
Leg 4:Distance0.500Time5:09.60Pace10:19.20
With Stephen and Benjamin.
Leg 5:Distance14.600Time1:43:58.00Pace7:07.26
With Benjamin. We did a 3 mile tempo down the canyon towards the end. Both of us were low on fuel as it was later in the day already (2pm). I had eaten 2 bananas, Benjamin just had a drink of water since the morning. But we managed to average 5:42 in the tempo in spite of the snow in places (the trail was quite decent, although far from perfect) and the lack of fuel.
Split 1:Distance9.960Time1:13:12.10Pace7:20.97
Cumilative:Distance9.960Time1:13:12.10Pace7:20.97
Dump the glycogen miles.
Split 2:Distance3.000Time17:06.90Pace5:42.30
Cumilative:Distance12.960Time1:30:19.00Pace6:58.13
Tempo run.
Split 3:Distance1.640Time13:39.00Pace8:19.39
Cumilative:Distance14.600Time1:43:58.00Pace7:07.26
Cool-down back to the house.
 

White Crocs 1 Miles: 20.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Fast Running Friend Workout - 2015-01-05 07:02:43
Workout Totals: Distance11.500Time1:37:49.10Pace8:30.36
Total of 12.5. Kids ran their usual distances. New schedule for Benjamin - he will be doing 9 Mon,Wed,Fri, 12 Tue and Thu, and 15 on Sat. This works better with his school schedule. Speaking of school, Benjamin got 4.0 GPA in the Fall semester and will likely make the Dean's list again. Most of his classes were not easy - he took CS 235 (data structures in C++), Math 320 (computation and optimization), Math 321 (lab associated with Math 320), Math 344 (linear and non-linear analysis), Math 345 (lab of Math 344), Math 391R (Putnam seminar), and REL 122 (Book of Mormon).

His math classes are part of the new BYU ACME (Applied Math Computational Emphasis) program that is quite interesting - they are learning a condensed version of math that would normally be taught in graduate and PhD courses and apply it as they go - each class has an associated lab where they write code in Python using the mathematical concepts they just learned. The program is not for the faint of heart - I think they had somewhere around 50% attrition rate this semester. But it does help if you live at home, your mom cooks for you, your dad makes sure you go to bed on time, and you do not have to worry about paying your bills. So I suppose you could argue Benjamin had an unfair advantage that overcompensated the fact that he is still only 15.
Leg 1:Distance8.000Time1:06:50.50Pace8:21.31
With Benjamin.
Leg 2:Distance3.000Time26:03.40Pace8:41.13
With Jenny, Julia, Joseph, and Jacob.
Leg 3:Distance0.500Time4:55.20Pace9:50.40
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.002.000.0011.85

Fast Running Friend Workout - 2015-01-06 08:44:15
Workout Totals: Distance11.850Time1:30:22.50Pace7:37.59
12 total. Benjamin did all of it with me. Jenny did 4.5, William and Stephen their usual distances, Joseph and Jacob 4, Julia 3.2. Benjamin and I did a workout down the Provo Canyon - 2 miles, then long recovery then 1 mile.
Leg 1:Distance1.250Time10:07.60Pace8:06.08
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:59.30Pace5:29.65
2 mile tempo. Benjamin pulled me for the first 1.5 then sped up and ran the last 0.5 in 2:30 finishing in 10:43.
Leg 3:Distance1.300Time11:04.60Pace8:31.23
Recovery jog.
Leg 4:Distance1.000Time5:18.20Pace5:18.20
Another quick interval. Benjamin pulled me through the first 0.5 in 2:37, then shifted gears and ran the last 0.5 in 2:19. He had shed some clothes so he was able to go much faster.
Leg 5:Distance2.300Time19:20.40Pace8:24.52
Back to the house with Benjamin.
Leg 6:Distance4.000Time33:32.40Pace8:23.10
We picked up Julia, Joseph, and Jacob and ran 4 with them. Julia was not feeling well so we dropped her off at 3.2.

White Crocs 1 Miles: 11.85
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2015-01-07 07:05:54
Workout Totals: Distance12.500Time1:36:09.80Pace7:41.58
12.5 total. Kids ran their usual distances.
Leg 1:Distance9.000Time1:08:41.10Pace7:37.90
With Benjamin.
Leg 2:Distance3.000Time22:37.00Pace7:32.33
With Joseph and Jacob. They were on the move today - last 1.5 at 7:03 pace average in spite of the snow in some places.
Leg 3:Distance0.500Time4:51.70Pace9:43.40
With Stephen.

White Crocs 1 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2015-01-08 08:41:23
Workout Totals: Distance12.000Time1:32:14.50Pace7:41.21
12 total. Kids ran their usual distances - except Benjamin did 12, Jenny 4.7, and Jacob 4.
Leg 1:Distance2.200Time18:08.30Pace8:14.68
Warm-up with Benjamin.
Leg 2:Distance5.800Time41:13.90Pace7:06.53
Workout with Benjamin.
Split 1:Distance3.000Time16:16.60Pace5:25.53
Cumilative:Distance3.000Time16:16.60Pace5:25.53
Benjamin pulled me through the first 2 miles in 5:21, 5:30, then kicked in 4:54 (2:31,2:23). I ran the last mile in 5:25. A decent run for me - better than anything I've done in the last 3 months or so. There was some snow and ice on the ground - probably cost me at least 10 seconds.
Split 2:Distance2.800Time24:57.30Pace8:54.75
Cumilative:Distance5.800Time41:13.90Pace7:06.53
With Benjamin.
Split 3:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance5.800Time41:13.90Pace7:06.53
Split button accident.
 
Leg 3:Distance4.000Time32:52.30Pace8:13.07
With Benjamin, Jenny, Julia, Joseph, and Jacob. Julia and Jenny did only 3.2.

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2015-01-09 07:23:44
Workout Totals: Distance13.000Time1:40:32.90Pace7:44.07
Total of 13. Kids ran their usual distanced with the exception of Stephen - his run slipped through the cracks in the morning commotion.
Leg 1:Distance9.000Time1:09:18.50Pace7:42.06
With Benjamin.
Leg 2:Distance3.000Time24:32.50Pace8:10.83
With Jenny, Julia, and Joseph.
Leg 3:Distance1.000Time6:41.90Pace6:41.90
Fast mile with Joseph to help him prepare for the 5 K.
Split 1:Distance1.000Time6:41.90Pace6:41.90
Cumilative:Distance1.000Time6:41.90Pace6:41.90
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance1.000Time6:41.90Pace6:41.90
Wrong split button hit.
 

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Fast Running Friend Workout - 2015-01-10 09:01:15
Workout Totals: Distance20.000Time2:42:44.90Pace8:08.25
Today was more of hike than a run because I ran the first 9 miles with kids that were not Benjamin, and on top of that Benjamin felt tired so we did not break 8:00 average for a while. Total of 20 for me. William did 2 miles, Stephen 1, Jenny, Julia, Joseph, and Jacob 4, Benjamin did 15.
Leg 1:Distance4.000Time32:45.70Pace8:11.42
With Joseph and Jacob. We hoped to be able to do a time trial at Orem High, but the track had a couple of snow drifts that you could run through, but we considered it unsuitable for a time trial. So we just ran 4 with the last mile fast on the roads.
Split 1:Distance3.000Time26:01.10Pace8:40.37
Cumilative:Distance3.000Time26:01.10Pace8:40.37
Warm-up.
Split 2:Distance1.000Time6:44.60Pace6:44.60
Cumilative:Distance4.000Time32:45.70Pace8:11.42
Fast mile at the end on the little boy course. Jacob impressed me with the 3:27-3:17 split and the last quarter in 96. Joseph finished about a second ahead of him.
Split 3:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.000Time32:45.70Pace8:11.42
Lap button accident.
 
Leg 2:Distance1.000Time10:37.40Pace10:37.40
With Stephen.
Leg 3:Distance2.040Time18:04.20Pace8:51.47
With Benjamin, Jenny, Julia, and William.
Leg 4:Distance2.040Time17:03.60Pace8:21.76
With Benjamin, Jenny, and Julia.
Leg 5:Distance10.920Time1:24:14.00Pace7:42.82
With Benjamin.

White Crocs 1 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Took a much needed long nap when I got home.

Night Sleep Time: 8.00Nap Time: 2.50Total Sleep Time: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Fast Running Friend Workout - 2015-01-12 07:29:41
Workout Totals: Distance11.250Time1:29:21.20Pace7:56.55
Benjamin was feeling an oncoming cold we cut it short to only 6.7. Perhaps 66 miles a week the way we did it plus BYU is too much for him right now, need a more gradual adaptation. Other kids ran their usual distances.
Leg 1:Distance6.750Time51:01.40Pace7:33.54
With Benjamin.
Leg 2:Distance3.000Time25:29.90Pace8:29.97
With Joseph, Jacob, Julia, and Jenny.
Leg 3:Distance1.000Time7:50.20Pace7:50.20
With Joseph.
Leg 4:Distance0.500Time4:59.70Pace9:59.40
With Stephen.

White Crocs 1 Miles: 11.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-01-13 10:00:20
Workout Totals: Distance12.000Time1:33:44.10Pace7:48.68
Total of 12. Benjamin had a cold and ran only 3.5 miles. Jenny and Julia did only 2 - they felt like they were about to get a cold. As a precaution I had Joseph and Jacob run only 3. William did 1, Stephen 0.5.
Leg 1:Distance0.500Time5:34.10Pace11:08.20
With Stephen and Benjamin. Stephen was unmotivated today and did not get his fruit snack. He has to break 5:00 (10:00 pace) to earn a fruit snack after the run - one of his favorite treats.
Leg 2:Distance1.000Time8:32.90Pace8:32.90
With William.
Leg 3:Distance3.000Time24:39.20Pace8:13.07
With Joseph and Jacob. Jenny and Julia ran the first mile with us, then turned around.
Leg 4:Distance7.500Time54:57.90Pace7:19.72
Alone.

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.360.000.660.0012.02

Fast Running Friend Workout - 2015-01-14 07:51:10
Workout Totals: Distance12.020Time1:33:15.10Pace7:45.48
Total of 12. Kids ran their usual distances today except for Benjamin who did only 4 in the morning, and then 1 more mile at night.
Leg 1:Distance4.000Time31:01.20Pace7:45.30
With Joseph, Jacob, and Benjamin.
Leg 2:Distance1.020Time6:57.20Pace6:49.02
An extra mile. Ran quickly out to meet Sarah on the trail, reached a good turnaround point for even distance, then caught up to her and help her with the pace on the uphill.
Split 1:Distance0.660Time3:43.40Pace5:38.48
Cumilative:Distance0.660Time3:43.40Pace5:38.48
Split 2:Distance0.360Time3:13.80Pace8:58.33
Cumilative:Distance1.020Time6:57.20Pace6:49.02
 
Leg 3:Distance3.000Time25:10.10Pace8:23.37
With Jenny and Julia.
Leg 4:Distance0.500Time4:39.70Pace9:19.40
With Stephen. Losing his fruit snack yesterday had a powerful effect on him. Today he was on the move and broke his 0.5 record. The splits were 2:23/2:16.
Leg 5:Distance3.500Time25:26.90Pace7:16.26
Alone.

White Crocs 1 Miles: 12.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.020.000.000.0013.02

Fast Running Friend Workout - 2015-01-15 08:54:29
Workout Totals: Distance13.020Time1:35:52.80Pace7:21.84
Total of 12. Benjamin did 7. Everybody else their usual distances. Joseph had a painful learning experience of how not to push the pace when he is supposed to run easy. We had a discussion afterwards about where the big elephant gets to sit.
Leg 1:Distance4.020Time30:29.30Pace7:35.05
With Joseph, Jacob, and Benjamin. We dropped Jacob off after 3 miles and Joseph did a fast mile. Today was the day of learning the hard way for Joseph. Against my repeated warnings he kept pushing the pace towards the end of the first 3 mile trying to run Jacob into the ground on the uphill. The he had no juice in the last mile and could barely break 7:00.
Split 1:Distance3.020Time23:30.80Pace7:47.15
Cumilative:Distance3.020Time23:30.80Pace7:47.15
With everybody.
Split 2:Distance1.000Time6:58.50Pace6:58.50
Cumilative:Distance4.020Time30:29.30Pace7:35.05
Joseph last learning mile.
 
Leg 2:Distance3.000Time23:23.50Pace7:47.83
With Benjamin.
Leg 3:Distance0.500Time4:46.60Pace9:33.20
With Stephen.
Leg 4:Distance2.000Time7:54.20Pace3:57.10
With William and Jenny.
Split 1:Distance2.000Time7:54.20Pace3:57.10
Cumilative:Distance2.000Time7:54.20Pace3:57.10
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance2.000Time7:54.20Pace3:57.10
 
Leg 5:Distance3.000Time25:42.10Pace8:34.03
With Jenny and Julia.
Leg 6:Distance0.500Time3:37.10Pace7:14.20
Alone.

White Crocs 1 Miles: 13.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2015-01-16 07:17:31
Workout Totals: Distance13.000Time1:42:10.60Pace7:51.58
Total of 13. Benjamin did 8. Jenny 3. Jacob 3.5. Other kids ran their regular distances. Today was another day of (hopefully) learned lessons. Jenny did some crazy "let's all go out and exercise at the start of the new year" stretching and what not at Young Women's last night and was very sore. She is going through puberty and her muscles are very fragile right now. But she did not think of that and got caught in the wave of over-motivational excitement. The contrast between the losing strategy of getting over-motivated by something that appears exciting on occasion vs the winning strategy of being consistent in things that appear simple cannot be overemphasized. Jenny barely made it through 3 miles today. For the second time this week had to explain the Principle of the Big Elephant, which is - the big elephant sits wherever he wants to, or in other words you need to do what makes sense for you, and not be carried away by the popular influences.
Leg 1:Distance8.000Time59:36.90Pace7:27.11
With Benjamin
Leg 2:Distance3.000Time25:46.40Pace8:35.47
With Jenny, Julia, Joseph, and Jacob.
Leg 3:Distance1.000Time8:33.40Pace8:33.40
With William and Joseph.
Split 1:Distance1.000Time8:33.40Pace8:33.40
Cumilative:Distance1.000Time8:33.40Pace8:33.40
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance1.000Time8:33.40Pace8:33.40
 
Leg 4:Distance0.500Time4:53.20Pace9:46.40
With Stephen and Jacob.
Leg 5:Distance0.500Time3:20.70Pace6:41.40
Alone.
Split 1:Distance0.500Time3:20.70Pace6:41.40
Cumilative:Distance0.500Time3:20.70Pace6:41.40
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.500Time3:20.70Pace6:41.40
 

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Fast Running Friend Workout - 2015-01-17 08:37:12
Workout Totals: Distance20.000Time2:38:29.80Pace7:55.49
Total of 20. Benjamin did 10. Joseph and Jacob did 4.75 from Canyon Glen Park to the house. They did a time trial on the 3 mile tempo course (revised version from Canyon Glen Park to the press building) in 19:11. I was quite happy with that result. This gives me hope that they can run around 20:30 in the Salt Lake Track Club 5 K if the weather cooperates, and maybe even dip under 20:00 if the competition makes them find another gear. There was nothing in their workouts prior to Draper Days last year that made me think they could average 7:00 pace especially with the last minute course change, but they did it.

This time trial was on pace for a sub-20:00 5 K, but this is a slight downhill.

William ran 3 miles on our out and back course with hills which is quite slow. He ran 25:35. I was quite happy with that. Stephen did 0.5, Jenny and Julia 4.
Leg 1:Distance0.110Time0:55.90Pace8:28.18
Short warm-up with Joseph and Jacob.
Leg 2:Distance4.640Time32:33.30Pace7:00.97
Split 1:Distance3.000Time19:11.10Pace6:23.70
Cumilative:Distance3.000Time19:11.10Pace6:23.70
Time trial with Joseph and Jacob. Their splits were 6:26, 6:26, 6:11. I initially gave them the target of 6:40, but it was quite obvious after the first mile that they had more than that in them. I loved their opening 100 in 22 and dreamed alongside with them that they could hold 6:00 pace all the way. Not yet, but that day will come soon. They are growing. Their closing quarter was good as well - 91, and overall I was quite happy how they held it together in the last mile.
Split 2:Distance1.640Time13:22.20Pace8:09.15
Cumilative:Distance4.640Time32:33.30Pace7:00.97
 
Leg 3:Distance3.000Time25:35.30Pace8:31.77
With William. He was a bit hesitant to run 3 miles as he had never done it before, but I told him Mommy would be impressed if he broke 27:00 on her course and gave him a mathematical argument that it was in his reach. He bought into it and we took off. His opening mile was 8:42, then he had 13:05 at the turnaround, 17:08 at 2 miles (8:26), and 8:27 for the last uphill mile. I was very happy with how he held it together. This gives me confidence that he will have a good race in two weeks.
Leg 4:Distance0.500Time4:42.30Pace9:24.60
With Stephen and William. William was not done after his 3 miles and wanted to run more.
Leg 5:Distance4.000Time34:14.00Pace8:33.50
Benjamin, Jenny, Julia and I started together. Jenny was still struggling with the consequences of her Young Women's over-motivational mishap, while Julia wanted to go faster, so I had Benjamin and Julia go ahead after the first 2 miles. Julia was able to hold 7:30 pace, I was quite happy with that.
Leg 6:Distance7.750Time1:00:29.00Pace7:48.26
With Benjamin. Dropped him off after the first 6.

White Crocs 1 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2015-01-19 08:11:13
Workout Totals: Distance12.500Time1:40:32.40Pace8:02.59
Total of 12.5. Benjamin did 9, Jenny, Julia, Joseph, and Jacob 3, William 1.5, Stephen 0.5. Stephen got a new 0.5 record with the splits of 2:10 - 2:18.
Leg 1:Distance3.000Time23:43.90Pace7:54.63
With Joseph and Jacob.
Leg 2:Distance1.000Time8:26.00Pace8:26.00
With Joseph and William.
Leg 3:Distance3.000Time24:45.80Pace8:15.27
With Jenny and Julia.
Leg 4:Distance5.000Time39:08.30Pace7:49.66
With Benjamin.
Leg 5:Distance0.500Time4:28.40Pace8:56.80
With Stephen and William - new record for Stephen.

White Crocs 1 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.180.003.000.0012.18

Fast Running Friend Workout - 2015-01-20 09:28:47
Workout Totals: Distance12.180Time1:30:05.00Pace7:23.76
Total of 12. Benjamin did 10, Joseph and Jacob 4, Jenny did 2 or 3, I think, Julia 2.04. Benjamin and I did a tempo run - 3 miles down the canyon in 16:27.7. Details below.

Later in the afternoon Joseph had a bad bike accident. He made an awkward turn and fell on the brake handle in such a way that it badly punctured his right leg in the upper quad area. There was a lot of blood. I took him to Riverwoods Urgent Care - fortunately it is only a 4 minute drive - where he got 7 stitches. Fortunately no broken bones, but this does not heal immediately.
Leg 1:Distance1.500Time12:46.70Pace8:31.13
Warm-up with Benjamin.
Leg 2:Distance4.640Time30:44.30Pace6:37.48
Split 1:Distance3.000Time16:27.70Pace5:29.23
Cumilative:Distance3.000Time16:27.70Pace5:29.23
Tempo run - splits of 5:23, 5:30, 5:34. Benjamin kept speeding up to 5:15 then slowing down to 5:40 in the first 2 miles. In the last mile I just did not have any juice.
Split 2:Distance1.640Time14:16.60Pace8:42.32
Cumilative:Distance4.640Time30:44.30Pace6:37.48
 
Leg 3:Distance4.000Time30:33.90Pace7:38.48
Leg 4:Distance2.040Time16:00.10Pace7:50.64

White Crocs 1 Miles: 12.18
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-01-21 07:00:26
Workout Totals: Distance12.000Time1:30:58.20Pace7:34.85
Total of 12. Benjamin did 9, Jacob 3, Jenny 3, Julia 2 - they have not been feeling well. Joseph still not able to walk but his range of motion has improved. His quad is severely bruised. He is showing great attitude, though - very cheerful, very positive, constantly thinking of the silver lining in the misfortune, making plans of recovery and setting and reaching small goals. When I watch him I think - if he lived in the days of the Vietnam War and got captured he would survive the POW camp. Or maybe if he lived in the days of Gulag he would survive that as well. His two great grandfathers were in Gulag, one survived 18 years and came out, the other died after 7.

William did not feel 100% today he ran only 0.5.
Leg 1:Distance9.000Time1:08:09.20Pace7:34.36
Leg 2:Distance3.000Time22:49.00Pace7:36.33

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Comments
From Rob Murphy on Sat, Jan 24, 2015 at 22:11:32 from 24.10.247.181

I'm sure Putin has a fondness for the days of the Gulag. They may be back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2015-01-22 09:27:41
Workout Totals: Distance12.000Time1:29:07.70Pace7:25.64
Total of 12. Benjamin did 9. He paced me through 2 miles in 10:48. Joseph is still not walking, Jacob did 3, William had a fever and did not run, Stephen did 0.5, Jenny did 3, Julia 2. Sarah got sick as well. We have a little bit of a war zone at our house with various levels of sickness. At least I am still OK.
Leg 1:Distance4.700Time37:28.80Pace7:58.47
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:48.30Pace5:24.15
Tempo run. Splits of 5:25 - 5:23. Was happy to get a negative split.
Leg 3:Distance2.300Time17:32.50Pace7:37.61
Cool-down with Benjamin.
Leg 4:Distance3.000Time23:18.10Pace7:46.03
With Jacob. It was lonely without Joseph.

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.000.000.0011.04

Fast Running Friend Workout - 2015-01-23 07:21:18
Workout Totals: Distance11.040Time1:26:51.00Pace7:52.01
Did only 11 today due to time constraints and accounting for the fact that there will be additional responsibilities around the house due to family sickness. Benjamin did 9, Jenny 3, Julia and Jacob 2, William and Stephen 0.5. Jacob started to feel a sore throat coming on, so I had him cut the mileage.

The big news is that Joseph started walking - with a big limp at first, then less of a limp. His quad is gradually regaining the range of motion. In the afternoon he was ready for a "run" - about 200 meters on the sidewalk. At around 3 pm his time was 4:46, then at 6 pm 3:58, and at 9 pm a blistering 3:23.
Leg 1:Distance9.000Time1:10:37.20Pace7:50.80
With Benjamin.
Leg 2:Distance2.040Time16:13.80Pace7:57.35
With Jacob and Julia.

White Crocs 1 Miles: 11.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.003.000.0013.50

Fast Running Friend Workout - 2015-01-24 07:42:34
Workout Totals: Distance13.500Time1:43:49.20Pace7:41.42
Total of 13.5. Cut it short due to scheduling and to avoid too much stress on the body on a busy day while the infection is circulating in the house. Chad joined me and Benjamin for 12 miles today. Benjamin did 12, Jenny 3, Julia and Jacob 1 (sore throat), William 1 (recovering), Stephen 0.5. Sarah is holding on, ran 2 miles today.

Benjamin and I did a 3 mile tempo down the canyon in 16:27.9. The original plan was 5:40 pace, but I felt a bit stronger than that and asked Benjamin to pull me faster.

Joseph made some good improvements. At 9 am he improved his time on the 200 meter course from 3:23 last night to 2:45, and at 12 pm he got 2:14 - this time he occasionally had some semblance of running and felt he actually got some exercise out of it. To say that he has a resilient spirit would be an understatement.
 
Leg 1:Distance5.700Time47:38.70Pace8:21.53
Warm-up with Chad, and Benjamin.
Leg 2:Distance3.000Time16:27.90Pace5:29.30
With Benjamin. Mile splits were all 5:29, but it was not even pace. Benjamin kept speeding up to 5:15, then slowing down to 5:40. I started faltering in the last 200 meters - felt like my heart skipped a bit and just could not deliver the blood volume that I wanted it to give me. Possibly a weakness due to the stress of the last week. I had something like this before in 2002 which scared me quite a bit back then, and then minor incidents here and there after that but it did not scare me anymore because I knew what it was and what to do about it.
Leg 3:Distance3.300Time27:28.80Pace8:19.64
Cool-down to the house with Chad and Benjamin.
Leg 4:Distance1.000Time8:44.40Pace8:44.40
With Julia and Jacob.
Leg 5:Distance0.500Time3:29.40Pace6:58.80
Alone.

White Crocs 1 Miles: 13.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From steve ash on Sat, Jan 24, 2015 at 21:22:32 from 174.27.234.178

I remember that time. Are you feeling better now?

From Sasha Pachev on Sat, Jan 24, 2015 at 22:30:11 from 66.87.127.172

Steve - I am OK. It was no big deal, I just lost 2 seconds in the last 200 of the tempo run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. We had a Stake Conference.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2015-01-26 07:12:49
Workout Totals: Distance12.500Time1:40:22.00Pace8:01.76
Total of 12.5. Benjamin did 9, Jenny 4, Julia and Jacob 1 - still recovering from the cold, William is much better although he still has a cough - but he was able to run 1 mile in 8:31. Stephen did 0.5. Joseph did 0.5 in the morning in 4:11, and then another 0.5 in the afternoon in 4:00. He can now run with a limp, but amazingly he managed 8:00 pace running like that. When I took him for 0.5 in the morning I was just hoping he could run sub-12:00 pace but he surprised me. I never would have thought that somebody walking with as much of a limp could actually run this fast.
Leg 1:Distance9.000Time1:10:30.00Pace7:50.00
With Benjamin.
Leg 2:Distance0.500Time4:11.10Pace8:22.20
With Joseph.
Leg 3:Distance1.000Time8:19.90Pace8:19.90
With Jacob and Julia.
Leg 4:Distance1.000Time8:31.40Pace8:31.40
With William and Jenny.
Leg 5:Distance0.500Time4:49.50Pace9:39.00
With Stephen and Jenny.
Leg 6:Distance0.500Time4:00.10Pace8:00.20
With Joseph later in the afternoon. He was still limping, although a bit less than in the morning, and ran faster with the same effort.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.540.000.002.0013.54

Fast Running Friend Workout - 2015-01-27 08:35:33
Workout Totals: Distance12.540Time1:37:57.50Pace7:48.70
Total of 13 today. Benjamin did 9, Jenny 4, Julia and Jacob 2, William 1, Stephen 0.5. Joseph is moving a lot better - was able to run 2 miles total - one in the morning and one at night.
Leg 1:Distance4.700Time38:37.10Pace8:13.00
Warm up with Benjamin.
Leg 2:Distance2.000Time10:46.90Pace5:23.45
The interval. Benjamin's assignment was 5:20 - 5:00. He did 5:10 - 4:54. I did 5:17 - 5:29. This was his first somewhat serious workout after he got sick - I thought it was a good comeback.
Leg 3:Distance2.300Time18:51.00Pace8:11.74
Back to the house with Benjamin.
Leg 4:Distance2.040Time16:56.70Pace8:18.38
With Jacob and Julia. They are recovering from the cold.
Leg 5:Distance1.000Time7:49.50Pace7:49.50
With Joseph and Jenny. This was quite remarkable - Joseph limped at sub-8:00 pace and was going as fast as 7:20 at the very end.
Leg 6:Distance0.500Time4:56.30Pace9:52.60
With Stephen.
Fast Running Friend Workout - 2015-01-27 20:17:56
Workout Totals: Distance1.000Time8:19.90Pace8:19.90
 
Leg 1:Distance1.000Time8:19.90Pace8:19.90
A mile with Joseph at night - it was easier for him to get 2 in if he split it in two runs.

White Crocs 1 Miles: 13.54
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.140.000.000.0012.14

Fast Running Friend Workout - 2015-01-28 07:12:03
Workout Totals: Distance12.140Time1:37:43.20Pace8:02.97
Total of 12. Benjamin did 9, Jenny 4, Julia, Joseph, and Jacob 2, William 1, Stephen 0.5. We are gradually recovering. Joseph is still limping but the limp is going away and his form is becoming more normal. He is also regaining the range of motion in the knee joint.
Leg 1:Distance9.100Time1:12:40.80Pace7:59.21
With Benjamin.
Leg 2:Distance2.040Time16:25.80Pace8:03.24
With Jenny, Julia, Joseph, and Jacob.
Leg 3:Distance1.000Time8:36.60Pace8:36.60
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2015-01-29 08:22:34
Workout Totals: Distance13.000Time1:42:49.00Pace7:54.54
Total of 13. Joseph is recovering, was able to run 3+1, and a 7:17 mile with sub-7:00 pace for the second half. Benjamin and I did a workout - a quick 2000 down the canyon - he got 5:58 (3:03, 2:55), I got 6:21 (3:04, 3:17).

Jenny did 4, Julia 3, Jacob 3, Joseph 4, Jenny 4, William 1, Stephen 0.5.
Leg 1:Distance3.000Time23:33.90Pace7:51.30
With Joseph and Jacob. Joseph's struggled today with breathing and an odd headache. I am suspecting he is feeling the lost blood volume from his accident. His limping is decreasing, though, and his form is starting to look more normal.
Leg 2:Distance3.650Time30:28.30Pace8:20.90
Warm-up with Benjamin.
Leg 3:Distance1.250Time6:21.40Pace5:05.12
1.25 interval. Gave Benjamin the target of first 1 K in 3:10 and second in 3:00. He did 73, 74, 73, 70, 68 - 5:58 (3:03, 2:55), repeat of course PR except this time not trying to PR.

I was able to hang with him through the first 1 K - almost - he had 3:03, I had about 3:04, and then I was able to tough it out and not drop to slower than 80 quarter (5:20 mile) pace. Tail wind did help today.
Leg 4:Distance4.100Time35:07.50Pace8:34.02
Cool-down with Benjamin.
Leg 5:Distance1.000Time7:17.90Pace7:17.90
With Joseph later in the evening.

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

Fast Running Friend Workout - 2015-01-30 07:18:18
Workout Totals: Distance12.000Time1:34:32.00Pace7:52.67
12 total. Jenny did 3, Julia 3, Benjamin 9, Joseph 3, Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance9.000Time1:10:33.70Pace7:50.41
With Benjamin.
Leg 2:Distance3.000Time23:58.30Pace7:59.43
With Joseph and Jacob. Joseph was struggling with a couple of things. He still that headache that comes after he has run for about a mile - probably a consequence of reduced blood volume, his range of motion is still not 100%, he senses that with those limitations he would not be able to beat his younger brother Jacob, and he is having a hard time accepting this reality.

He really does not like to get beat by Jacob. I attempted to teach him how to develop a better competitive attitude like this. I said - imagine you and Jacob are in the Olympics in a 10000 meter final. With 2000 to go you find yourself in the lead pack alongside with Jacob and three other runners. You know that those three can outkick both you and Jacob. You know that Jacob alone cannot break them, and if he tries he would not only get outkicked by them, but by you as well. You also know that if you work with Jacob your kick may not be sufficient to beat him, but at least both of you will beat the other three runners so even if you lose to Jacob you will have Olympic silver. You see that Jacob took the lead and is trying to break the other three runners - thus your choices are - go help Jacob and get the Olympic silver while he gets the gold, or sit in the pack and end up without a medal, but beat Jacob. Which one would you choose?

He said he had a hard time deciding. I asked, would you rather finish second or fourth? He said it depends on who beats me.

So need to work on this mental block, and I think there is a silver lining in Joseph's injury - it will get him to think about this matter and hopefully he can overcome this addictive sibling competitiveness and learn to be productively competitive.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Salt Lake Track Club 5 K (3.107 Miles) 00:17:37, Place overall: 13, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.003.1113.31

 

Post race picture:

Fast Running Friend Workout - 2015-01-31 09:31:56
Workout Totals: Distance13.307Time1:39:06.80Pace7:26.89
Today we ran the Salt Lake City Track Club 5 K. There were eight of us - Sarah, myself, and our oldest six children with ages ranging from 6 to 15. We averaged 22:13. This would probably be a record of this kind if such records were kept - average 5 K time on the same day for at least eight immediate family members with both biological parents running and the mother having given birth to nine, the youngest being four months old. I suppose since we do not know of anybody else keeping such records we could - if anybody knows of any family that has achieved some kind of a decent group performance time in spite of a challenging age distribution, use either the comment or the feedback form to report it. Right now the rules are a little fuzzy, but we will formalize them as we go. We need to have a lot of categories - e.g. if you require the mother of many children to run that changes the game because by the time she had given birth to all of them and raised them to maturity it would be very hard for her to run a time that does not drag the average down a lot.

Conditions were windy today, so I estimate this produced a slowdown of anywhere between 20-30 seconds.

Report on each family member in the finishing order:

Benjamin - 15 years old, turning 16 next month. 16:13, 3rd overall after Anthony Costales (15:30), and Jason Holt (15:43). Beat Fritz Van De Kamp for the first time in his life. Fritz was not having his best race, but it was not his worst either. Benjamin's splits were 4:59, 5:25, and 5:49 for 1.107 which is 5:15. His last 1 K was 3:07 which would not have been so decisive if had it not been into a fairly strong headwind. For a comparison, all I could do for the last 1 K was 3:37. Fritz did 3:32, Jon Gauthier did 3:21. Jason Holt was only 1 second faster than Benjamin over the last 1.107.

First time that I remember in my 15+ years of experience with Utah LDR Circuit races that somebody 15 or under made the podium in a circuit race.

Myself, age 41 - 17:37, 13th overall, 3rd master. Splits 5:17, 5:47, 6:33 for the last 1.107 - 5:55 pace. Craig Green won the masters with 16:47, Dan (2nd place) ran 17:25. Even though I slowed down a lot into the headwind I got passed by only one person which was around the 3 mile mark, and I was able to latch on to him and finish maybe only a second behind while we closed on some other runners in front of us. So the slow down in the quality of effort was perhaps not that drastic as there were plenty of relatively strong runners behind that would have passed me otherwise.

Jacob, age 8 - 21:12, 1st in 1-14 division. Experienced a cold in the week prior to the race, but recovered enough to be competitive. Opened with 6:34 mile, then somewhere around 6:50 for the second, which makes it 7:48 for the last 1.107 - 7:02 pace, quite respectable for an 8 year old into that headwind. I saw him twice - once while I was racing, and the second time when I was running back to meet Sarah. He looked smooth both times.

Joseph, age 10 - 22:04, 2nd in 1-14 division. For him this was a lesson in humility. He was recovering from his bike accident 11 days ago in which he punctured his upper quad, lost a good amount of blood, got 7 stitches, could not walk for 2 days, and could not run without a serious limp until Wednesday. His biomechanics were still affected, and I could tell that he had lost some endurance largely due to the lost blood, and possibly also as a result of inactivity when he could not walk. So considering all things, this was a miraculous performance. However, Joseph had to deal with the fact that his younger brother Jacob beat him. This had never happened before. Joseph has a problem with unhealthy addictive sibling rivalry. Perhaps this experience will teach him to make some adjustments in the way he thinks and make him a more healthy competitor.

Julia, age 12 - 22:54. First in 1-14 division. Her opening mile was 7:00, do not know her other splits. This was a significant accomplishment for her. She has had to reduce mileage over the last couple of weeks due to a cold. Over the last few years she has struggled with anemia - now she is able to control it with an iron supplement and a diet focusing on iron. She also has some kind of a condition that nobody has been able to diagnose that makes her not function well unless she gets 12 hours of sleep at night.

Jenny, age 14 - 22:55. Opening mile 6:55, then Julia passed her and gapped her, but Jenny closed most of the gap with a strong kick, but ran out of road. This performance is a significant achievement for Jenny. She has struggled with anemia as well, and has just barely began to come out of it with the help of a supplement and dietary modifications. We are learning something about girls. They naturally tend to eat like a mouse when they need to be eating like a lion. Especially if they are training while going through puberty. That skill needs to be taught, few girls have it naturally. Jenny also has struggled with the feeling of panic when the pace gets fast and her breathing goes out of control. She dealt with it by thoroughly studying Elder Holland's talk "Lord I believe" and thinking of it whenever she felt that feeling during the race.

William, age 6 - 27:02. This was a great result for him, I thought. From his training I knew he could run under 26 on an ideal course, and 100% healthy. He had just barely recovered from a cold, and he is very sensitive to respiratory obstructions - they drive him nuts, when he finds anything in his nose he blows it like crazy for a long time. To make things more difficult, he has a very dramatic personality. It is a miracle that we have been able to convince him to run every day, I think this has taught me how to get anybody to run. So now under those circumstances he goes out and races a 5 K running the second half into a tough headwind that humbles the strongest runners in the state, and he does it alone without a parent or sibling being by his side to pace him or block the wind for most of the way - except for the last half mile when Benjamin came back to him. Somehow William pulled it off. Before the race I asked him what he wanted for his prize and he said three bottles of honey. I think that helped him deal with the adversity, and he courageously toughed it out.

Sarah, age 39 - 27:50. Sarah has given birth to nine children. Our youngest, Mary, is only 4 months old. That alone would make racing tough, but on top of that she picked up a cold a couple of weeks ago. She had not been able to shake the respiratory symptoms until about three days ago, but there was another twist to this. Even a simple cold puts a lot of stress on the hormonal system. It is common for a runner to experience the flat feeling when running hard after a cold for a couple of weeks even after the fever and the respiratory problems are long gone. For a woman that has recently had her ninth child this takes on a different dimension. Sarah felt sudden onsets of fatigue, sometimes lasting several hours over the last couple of weeks. She reduced her training to accommodate, and tried resting more, but ultimately she just has to let it run its course. She was still not 100% over it today, but she was able to deal with it and run a decent time. I ran back to her after I finished my race and paced her for the last half mile or so.
Leg 1:Distance2.500Time19:11.90Pace7:40.76
Warm-up with Benjamin.
Leg 2:Distance4.307Time27:56.50Pace6:29.25
Split 1:Distance3.107Time17:38.00Pace5:40.52
Cumilative:Distance3.107Time17:38.00Pace5:40.52
My race.
Split 2:Distance1.200Time10:18.50Pace8:35.42
Cumilative:Distance4.307Time27:56.50Pace6:29.25
Back to Sarah, and then paced her.
 
Leg 3:Distance3.000Time24:29.90Pace8:09.97
With Benjamin.
Leg 4:Distance3.000Time22:31.70Pace7:30.57
Alone.
Leg 5:Distance0.500Time4:56.80Pace9:53.60
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From SlowJoe on Sun, Feb 01, 2015 at 07:30:02 from 104.51.208.13

This is pretty awesome -- what do the shirts say?

From Fritz on Sun, Feb 01, 2015 at 10:43:53 from 71.35.215.168

Congrats to Benjamin. He ran a smart race and closed very well. I will try to end his winning streak at the 10k :)

From Tina on Sun, Feb 01, 2015 at 14:14:21 from 76.89.238.40

I grew up in northwest PA and I remember the Christiansen family from Greenville all running pretty fast times back in the late 90s/early 2000s. Here's one 5k with 6 kids (ages 5-17) and two parents. Times ranged from 17-24. http://www.runhigh.com/1998%20Results/R061798.html

I'm too lazy to calculate the average, but all were under 20:30 except mom and 5 year old who ran 24. But I doubt the mom gave birth 4 months before this race and it was at sea level and who knows if it was a certified course.

From Sasha Pachev on Mon, Feb 02, 2015 at 07:34:42 from 192.168.1.1

Joe - the shirts say "It runs in the family"

Fritz - I talked to Benjamin and he accepted your challenge.

Tina - thanks for the info. I have contacted the father (Joshua Christiansen) and am waiting to get the details. In the meantime I calculated the average using Linux command line one-liner like this:

curl http://www.runhigh.com/1998%20Results/R061798.html 2>/dev/null | grep Christiansen | perl -ne '/(\d\d):(\d\d)/; $t += 60*$1+$2; $n++; $t_a = $t/$n; $s = $t_a % 60; $m = ($t_a-$s)/60; printf("%02d:%02d\n", $m, $s)' | tail -1

and it gave me 20:06.

From Tom K on Mon, Feb 02, 2015 at 08:29:13 from 73.27.178.76

Well done, Pachev Family! Amazing family record! Also, there's a lot of Crocs in that picture.

From steve ash on Mon, Feb 02, 2015 at 09:12:41 from 65.130.186.22

Pretty cool to get the whole family out there. Congrats to Benjamin for a well run race.

From fiddy on Mon, Feb 02, 2015 at 10:09:53 from 143.215.200.136

I imagine the garritsons still have you guys beat.

From Sasha Pachev on Mon, Feb 02, 2015 at 11:12:20 from 192.168.1.1

So I got some info from Joshua Christiansen. They have seven children. Their fastest average with eight people running (including mom and dad) is 18:50 (http://www.runhigh.com/results.php?eventname=Chase+at+the+Lake+5K&date=2002&of=218&per_page=50&search=yes&start=0). Fastest average with nine people 18:58 (http://www.athlinks.com/Race/Event?raceID=98722).

So we can still claim the record in the division that requires the running mother to have given birth to at least nine children. We will work on taking down the mom/dad/six kids and mom/dad/seven kids marks. We need to get closer first. I did some estimates and I think we can hit 20:30 in Draper Days.

James - will do research on the Garritsons. In the mean time do you have any references/contact info on them?

From Sasha Pachev on Mon, Feb 02, 2015 at 11:28:15 from 192.168.1.1

James - from what I have found it does not appear the Garritsons would qualify. There is no record, and from the descriptions of the family in various sources it does not appear likely that the family would ever have raced a 5 K together with the father and the mother participating.

The nature of the challenge is not just raising fast kids, but rather - can you keep the father and the mother fit (and together for that matter) while the fast kids are being raised.

From fiddy on Mon, Feb 02, 2015 at 11:32:55 from 143.215.200.136

Yeah this was back in the '80s so I can only find some fairly vague articles. There was another family more recently and one of the daughters went on to some good open times, I'm blanking on the name, but the family maintained a website.

From Smooth on Mon, Feb 02, 2015 at 12:42:11 from 71.219.132.183

What an amazing family! Congratulations! You are all AWESOME!!! :)

From Tom on Mon, Feb 09, 2015 at 18:04:11 from 160.7.247.191

Sasha I just read the article in the Des News that Amy Donaldson wrote and enjoyed it a lot. Great job to you and Sarah and the kids on the race, I'm sure we'll be seeing plenty of your family on the leader board of races for many years to come.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2015-02-02 07:54:00
Workout Totals: Distance13.000Time1:44:08.00Pace8:00.62
Total of 13. Benjamin did 6 - sore throat. Jenny 4, Julia, Joseph, and Jacob 3, William 0.5 (stomach flu), Stephen 0.5.
Leg 1:Distance0.000Time0:00.00Pace0:00.00
Missed button.
Leg 2:Distance3.000Time24:01.30Pace8:00.43
With Benjamin.
Leg 3:Distance3.000Time23:53.60Pace7:57.87
With Benjamin and Julia.
Leg 4:Distance3.000Time23:57.10Pace7:59.03
With Joseph and Jacob.
Leg 5:Distance3.000Time21:57.50Pace7:19.17
Alone.
Leg 6:Distance0.500Time4:55.50Pace9:51.00
With Stephen.
Leg 7:Distance0.500Time5:23.00Pace10:46.00
With William.

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2015-02-03 09:04:51
Workout Totals: Distance12.500Time1:37:39.80Pace7:48.78
Total of 12.5. Joseph got his stitches out so he ran only 1 mile as the spot is still tender. Benjamin was still suffering from a sore throat, so he ran only 6 miles. William did a little better and was able to run 0.5 at sub-10:00 pace with Stephen. Do not remember what Jenny and Julia did.
Leg 1:Distance3.000Time22:55.30Pace7:38.43
With Benjamin and Jacob.
Leg 2:Distance3.000Time24:11.40Pace8:03.80
With Benjamin.
Leg 3:Distance1.000Time7:56.00Pace7:56.00
I think this one was with Jenny.
Leg 4:Distance4.000Time29:57.30Pace7:29.32
Alone.
Leg 5:Distance0.500Time4:50.80Pace9:41.60
With William and Stephen.
Leg 6:Distance1.000Time7:49.00Pace7:49.00
With Joseph.

White Crocs 1 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2015-02-04 07:01:11
Workout Totals: Distance10.000Time1:18:09.00Pace7:48.90
Only 10 today. Sore throat. Benjamin did only 6 again, Joseph is still at 1. Do not remember what other kids did exactly.
Leg 1:Distance3.000Time22:50.40Pace7:36.80
Alone.
Leg 2:Distance1.000Time7:56.80Pace7:56.80
With Joseph.
Leg 3:Distance3.000Time23:36.30Pace7:52.10
With Benjamin.
Leg 4:Distance3.000Time23:45.50Pace7:55.17
With Benjamin.
Leg 5:Distance0.000Time0:00.00Pace0:00.00

White Crocs 1 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.001.000.0012.04

Fast Running Friend Workout - 2015-02-05 08:26:43
Workout Totals: Distance12.040Time1:36:40.60Pace8:01.78
Ran 12 today. Figured I could run through the sore throat. Benjamin felt good enough to be back to full mileage. Jacob did 3, Joseph 2, William 1, Stephen 0.5, do not remember what the girls did.
Leg 1:Distance2.040Time16:25.00Pace8:02.84
With Joseph.
Leg 2:Distance3.000Time24:27.10Pace8:09.03
With Jacob and Benjamin.
Leg 3:Distance6.500Time51:55.40Pace7:59.29
With Benjamin.
Split 1:Distance3.400Time27:41.40Pace8:08.65
Cumilative:Distance3.400Time27:41.40Pace8:08.65
Split 2:Distance1.000Time5:47.00Pace5:47.00
Cumilative:Distance4.400Time33:28.40Pace7:36.45
Evaluation pickup. Benjamin felt good for the first 0.5, but then started feeling fatigue in the second half. Which means he is still recovering from the sore throat.
Split 3:Distance2.100Time18:27.00Pace8:47.14
Cumilative:Distance6.500Time51:55.40Pace7:59.29
 
Leg 4:Distance0.500Time3:53.10Pace7:46.20
Alone.

White Crocs 1 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-02-06 07:28:31
Workout Totals: Distance12.000Time1:33:10.70Pace7:45.89
12 total. Running through sore throat. Benjamin is recovering. Joseph back to 3 miles. Julia is sick, ran only a mile. Jenny ran full 4.
Leg 1:Distance9.000Time1:09:44.40Pace7:44.93
With Benjamin.
Leg 2:Distance3.000Time23:26.30Pace7:48.77
With Joseph and Jacob.

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.003.000.0014.40

Fast Running Friend Workout - 2015-02-07 08:02:56
Workout Totals: Distance14.400Time1:53:46.60Pace7:54.07
15.4 total. Sore throat. The stomach started malfunctioning as well. Did 12.4 with Benjamin and Chad, and 3 with Joseph and Jacob. Jenny did 4, William 1, Stephen 0.5, Julia 2.

Benjamin and I did a 3 mile tempo down the canyon with the splits of 5:47, 5:46, 5:40. Benjamin felt the pace was easy. It was not so easy for me, my stomach did not like it, but I toughed it out and even asked Benjamin to pull me at a faster pace at the end.
Leg 1:Distance5.800Time52:26.80Pace9:02.55
Leg 2:Distance5.600Time38:18.90Pace6:50.52
Split 1:Distance3.000Time17:13.90Pace5:44.63
Cumilative:Distance3.000Time17:13.90Pace5:44.63
Split 2:Distance2.600Time21:05.00Pace8:06.54
Cumilative:Distance5.600Time38:18.90Pace6:50.52
 
Leg 3:Distance3.000Time23:00.90Pace7:40.30

White Crocs 1 Miles: 14.40
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Sore throat, upset stomach.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Fast Running Friend Workout - 2015-02-09 07:10:57
Workout Totals: Distance9.200Time1:12:06.00Pace7:50.22
Reduced mileage today due to sore throat and stomach issues. Only 9. Was feeling terrible in the middle of the night. Said a prayer asking the Lord to help me feel better and almost immediately threw up and then gradually started feeling better. I find a lesson for myself in that - when you ask the Lord for something you want, the path to it is often not very pleasant.

Kids ran their usual distances today except that Joseph is still at 3 miles, I think I'll keep him at 3 for another couple of weeks, and Julia did only 1.
Leg 1:Distance6.200Time49:09.70Pace7:55.76
With Benjamin.
Leg 2:Distance3.000Time22:56.30Pace7:38.77
With Benjamin, Joseph, and Jacob.

White Crocs 1 Miles: 9.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2015-02-10 09:24:08
Workout Totals: Distance12.000Time1:33:47.10Pace7:48.93
Total of 12. Took a step of faith the night before in attacking the stomach problem. I have not been able to eat much over the last couple of days, so I had to do something about it. So I decided to attempt eating dinner - spaghetti with ground turkey. I took a priobiotic enzyme pill, then spiced the plate with cayenne pepper, and ate very slowly - it took me an hour to eat the plate. But I did win the battle - it went through, I did not throw it up, I felt the energy coming and the strength returning, my stomach cleared out over the night, the sore throat got less sore, and by the morning I felt like I could do full mileage with a little bit of fast running.

So I gave Benjamin an assignment to run 2 miles down the canyon at 5:10 pace, and tried to keep up with him for the first mile. He did the first mile in 5:00. I could only keep up with him for about 600 meters, and finished my mile in 5:20. I could feel that I had no fuel - as expected. Benjamin felt good in the first mile, but not so good in the second, but he slowed down only to 5:11. From his description I think he was limited by the lack of adrenaline brought on by dealing with the sore throat the week before.

Joseph and Jacob did 3, William 1, Stephen 0.5, Jenny 4, Julia 2.
Leg 1:Distance4.700Time38:09.30Pace8:07.09
With Benjamin.
Leg 2:Distance4.300Time32:37.50Pace7:35.23
Split 1:Distance1.000Time5:20.10Pace5:20.10
Cumilative:Distance1.000Time5:20.10Pace5:20.10
Quick mile. Benjamin did 2 in 10:11 (5:00, 5:11)
Split 2:Distance3.300Time27:17.40Pace8:16.18
Cumilative:Distance4.300Time32:37.50Pace7:35.23
Cool down with Benjamin.
 
Leg 3:Distance3.000Time23:00.30Pace7:40.10
With Joseph and Jacob.

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2015-02-11 07:25:51
Workout Totals: Distance12.500Time1:37:08.80Pace7:46.30
Total of 12.5. Feeling much better. The sore throat is almost gone. Kids ran their usual distances today.
Leg 1:Distance9.000Time1:09:27.70Pace7:43.08
Leg 2:Distance3.000Time23:57.60Pace7:59.20
Leg 3:Distance0.500Time3:43.50Pace7:27.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2015-02-12 09:23:00
Workout Totals: Distance12.000Time1:34:21.90Pace7:51.83
Total of 12. Benjamin did 9, Joseph and Jacob 3, William 1, Stephen 0.5, Jenny 4, Julia 3. Benjamin and I did 2 miles down the Provo Canyon in 10:43. I was feeling better and was able to negative split. Benjamin struggled big time with sluggishness in the warm-up and during the tempo, but he did keep the pace because it was not very challenging for him. And he is still coughing a lot.
Leg 1:Distance3.000Time22:38.80Pace7:32.93
With Joseph and Jacob.
Leg 2:Distance4.700Time39:46.50Pace8:27.77
With Benjamin - warm-up.
Leg 3:Distance2.000Time10:43.10Pace5:21.55
Tempo run with Benjamin down the Provo Canyon. Opened with 5:24 and closed with 5:19. Felt stronger than before and ran the fastest time of the year. Benjamin was struggling today, though.
Leg 4:Distance2.300Time21:13.50Pace9:13.70
Cool-down with Benjamin.

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

Fast Running Friend Workout - 2015-02-13 07:11:06
Workout Totals: Distance12.000Time1:31:45.90Pace7:38.83
Total of 12. Benjamin did 6 to taper for the 10 K, other kids ran their usual distances.
Leg 1:Distance6.000Time46:10.80Pace7:41.80
With Benjamin. Gave him a little taper for the 10 K on Saturday to help him recover from the sluggishness of Thursday and the cough.
Leg 2:Distance3.000Time23:37.40Pace7:52.47
With Joseph and Jacob.
Leg 3:Distance3.000Time21:57.70Pace7:19.23
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Salt Lake Track Club 10 K (6.214 Miles) 00:35:34, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.006.2110.61

Fast Running Friend Workout - 2015-02-14 09:14:43
Workout Totals: Distance10.614Time1:16:15.60Pace7:11.09
SLC Track Club 10 K, 35:35, 8th overall, 1st master. Benjamin was 3rd overall with 33:22.

Top finishers - Nate Peters 31:50, Jon Gauthier 33:20, Benjamin 33:22, Patrick Carroll 33:41, Fritz Van De Kamp 33:57, Michael McPherson 35:03, Chris Rushing 35:28.

My splits - 5:26, 5:40, 5:46, 6:00, 5:49, 5:43, and not much of a kick at the end for 0.214 - only 1:11. First 5 K in 17:30, second in 18:04. Tailwind first half, headwind on the way back, but much milder than two weeks ago.

Ran more or less alone in the first 2 K, then caught up to Chris Rushing and drafted until about 8 K when he surged and dropped me. He did not gap me much, but I just did not have another gear to close it. I am happy that I can still run sub-36:00 on a non-aided certified course at altitude, and that I ran the first 5 K faster than my race time in the 5 K. Also happy with the master's win - this gave me $75 New Balance card + $60 Sports Authority card.

Benjamin's splits were 5:08, 5:27, 5:23, then 11:07 for the next 2 miles, and the last mile in 5:08. He again did his patented long kick that again lasted about 1 K. He almost got Jon with it, and he probably would have if he could see him, but he was not wearing his glasses, and his vision is something like 20/200 without them, so he thought Jon was unreachable.

It is good that he can kick long, but it also shows that he is not quite in tune with his body - he cannot feel how strong he is throughout the race and ends up not going with the people that he should follow. This time he was a bit apprehensive because he was still recovering from a cough, and he felt very sluggish on Thursday. So when Jon moved at mile 2 he decided to play it safe and just run more conservatively hoping to secure third place with a kick. It is perhaps good that he did not wait until the last 300 meters because Patrick is a 14:50 5000 runner that is somewhat out of shape right now.

Overall, I would say things are looking decent for us for the Phoenix Half in two weeks.

Other kids ran their usual distances today.
Leg 1:Distance2.200Time19:13.00Pace8:44.09
Warm-up with Benjamin and Mark Payne.
Leg 2:Distance6.214Time35:35.10Pace5:43.60
Race.
Leg 3:Distance2.200Time21:27.50Pace9:45.23
Cool-down with Benjamin and Michael McPherson.

White Crocs 1 Miles: 10.61
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Burt on Sat, Feb 14, 2015 at 17:34:52 from 184.101.110.192

Looking good old man.

From steve ash on Sat, Feb 14, 2015 at 17:50:31 from 174.27.236.3

Congratulations old friend:) Wish I could have been there with you.

From Dave Taylor on Fri, Mar 06, 2015 at 10:07:55 from 50.198.183.21

He beat Fritz.

Chortle :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Julia was sick - throwing up, so Sarah and I took turns staying with her. I went to the church for the Sacrament meeting, she went for the other two.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.600.000.000.0014.60

Fast Running Friend Workout - 2015-02-16 06:52:51
Workout Totals: Distance14.600Time1:55:43.80Pace7:55.60
Ran more miles than originally planned on - ended up with 14.5 total. Benjamin did 9, Joseph and Jacob 3, William 1, Stephen 0.5. Jenny and Julia had stomach issues and were on reduced mileage. Julia did 0.5. Jenny did 1, but she wanted to get things moving and either throw up or make things go the other way, so she ran the last half mile fast. I think it did help her - she regained her appetite after that.
Leg 1:Distance9.100Time1:10:57.60Pace7:47.87
With Benjamin
Leg 2:Distance3.000Time23:33.70Pace7:51.23
With Joseph and Jacob.
Leg 3:Distance1.000Time8:27.70Pace8:27.70
With William.
Leg 4:Distance0.500Time4:41.40Pace9:22.80
With Stephen.
Leg 5:Distance1.000Time8:03.40Pace8:03.40
With Jenny. Julia joined us for 0.5.
Split 1:Distance0.500Time4:27.90Pace8:55.80
Cumilative:Distance0.500Time4:27.90Pace8:55.80
Split 2:Distance0.500Time3:35.50Pace7:11.00
Cumilative:Distance1.000Time8:03.40Pace8:03.40
 

White Crocs 1 Miles: 14.60
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.004.000.0012.30

Fast Running Friend Workout - 2015-02-17 07:06:05
Workout Totals: Distance12.300Time1:28:58.50Pace7:14.02
Benjamin did 9, Julia 1, Jenny 2 (I think), Joseph 4, Jacob 3, William 1, Stephen 0.5. Benjamin and I did a 4 mile tempo - 2 up the canyon, 2 back down.
Leg 1:Distance3.000Time24:42.50Pace8:14.17
Warm-up with Benjamin.
Leg 2:Distance4.000Time23:26.00Pace5:51.50
Leg 3:Distance2.300Time18:12.50Pace7:55.00
Cool-down with Benjamin.
Leg 4:Distance3.000Time22:37.50Pace7:32.50
With Joseph and Jacob.

White Crocs 1 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2015-02-18 07:10:34
Workout Totals: Distance12.100Time1:32:57.50Pace7:40.95
Total of 12. Benjamin did 9, Joseph and Jacob 3, Julia 2, Jenny 4, William 1, Stephen 0.5.
Leg 1:Distance9.100Time1:09:29.00Pace7:38.13
Leg 2:Distance3.000Time23:28.50Pace7:49.50

White Crocs 1 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 7.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.004.000.0013.00

Fast Running Friend Workout - 2015-02-19 07:34:21
Workout Totals: Distance13.000Time1:36:35.50Pace7:25.81
Benjamin did 9, Jenny 4, Julia 2, Joseph and Jacob 4, William 1, Stephen 0.5. Benjamin and I did the same tempo run as on Tuesday, except Benjamin closed with a 5:10 mile. Joseph and Jacob were on the move today and almost broke 30:00 on our out and back 4 mile course with hills off 15:54 first half.
Leg 1:Distance2.300Time18:14.40Pace7:55.83
Warm-up with Benjamin.
Leg 2:Distance4.000Time23:15.80Pace5:48.95
Tempo run. Splits - 5:56, 6:01 (up), 5:45, 5:33 (down). Benjamin's last mile was 5:10, total time 22:54.
Leg 3:Distance2.700Time24:52.20Pace9:12.67
Cool-down with Benjamin.
Leg 4:Distance4.000Time30:13.10Pace7:33.27
With Joseph and Jacob. Joseph kicked at the end and finished in 30:10.

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.140.000.000.0012.14

Fast Running Friend Workout - 2015-02-20 07:16:24
Workout Totals: Distance12.140Time1:34:50.50Pace7:48.74
Total of 12. Benjamin did 9, Jenny 4, Julia 2, Joseph and Jacob 3, William 2, Stephen 0.5. The reason for William going the extra distance was rather funny. He gets a fruit snack if he breaks 9:00, and he usually does. But today it was windy and he was having an attitude - which he often does. But today the attitude resulted in the time of 9:11 when he ran with Jenny. So I told him if he wanted to get his fruit snack he had to run another mile, and this time break 9:00. He considered the miserable life without a fruit snack especially since his little brother Stephen was getting one for running his half mile under 5:00, and decided it was worth it to run another mile. So he did - this time in 8:30.

The reason the fruit snack standard exists for William and Stephen is that being young and somewhat temperamental they sometimes need some extra motivation to run at a pace that would actually train them. I set the standards for them at the level they can always easily reach when they focus and run with a good attitude.
Leg 1:Distance9.100Time1:11:06.40Pace7:48.84
With Benjamin.
Leg 2:Distance3.040Time23:44.10Pace7:48.45
With Joseph and Jacob. William did the first mile with us.
Split 1:Distance1.000Time8:30.10Pace8:30.10
Cumilative:Distance1.000Time8:30.10Pace8:30.10
With William.
Split 2:Distance2.040Time15:14.00Pace7:28.04
Cumilative:Distance3.040Time23:44.10Pace7:48.45
Caught up to Joseph and Jacob as they were 9 seconds ahead, and then ran with them.
 

White Crocs 1 Miles: 12.14
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.631.004.000.0021.63

Fast Running Friend Workout - 2015-02-21 07:55:28
Workout Totals: Distance21.630Time2:47:56.30Pace7:45.85
20 total. Benjamin did 12, Jenny 4, Julia 3 - with Sarah, Joseph and Jacob 4, William 2, Stephen 1. Stephen set a mile PR on the "little boy" out and back course - 9:21.4. Jacob wanted to do a mile time trial, but the air was too dirty today and he is sensitive to it, so all he had was 6:17 - 7 seconds slower than his PR. Plus I think he might have been warn out from his quick 4 mile run on Thursday. Maybe what I should do when Joseph and Jacob start getting carried away with the pace is just have them surge for a mile or so, run their energy out, and jog the rest of the way.

Benjamin and I did a 4 mile tempo run down the canyon. His target was 5:10, but he could only manage 5:18 due to fatigue from the week and a headwind. Also perhaps the target was too aggressive after a 6.5 mile warm-up. I struggled as well and could only do 5:44 average.
Leg 1:Distance1.100Time9:01.60Pace8:12.36
Warm-up with Joseph and Jacob.
Leg 2:Distance1.000Time6:17.20Pace6:17.20
Jacob's mile time trial. Joseph helped. Splits were 92, 95, 95, and 93 with the balance going towards the 9.34 meter tax. Joseph found the pace relaxing and kicked a bit at the end finishing in 6:15.
Leg 3:Distance1.900Time16:29.00Pace8:40.53
Cool-down with Joseph and Jacob.
Leg 4:Distance6.500Time52:54.20Pace8:08.34
Warm-up with Benjamin.
Leg 5:Distance4.000Time22:57.90Pace5:44.48
Tempo run down the canyon. My splits - 5:40, 5:47, 5:47, 5:43. Benjamin's - 5:12, 5:21, 5:23, 5:17 - total time 21:13. Now we just need to taper and be ready to race next week in Phoenix.
Leg 6:Distance1.600Time15:05.60Pace9:26.00
Back to the house with Benjamin.
Leg 7:Distance1.000Time9:21.40Pace9:21.40
Stephen's mile time trial. Splits - 2:11, 2:29, 2:25, 2:16. I think after a few chess lessons he will be breaking 9:00 - yes, chess lessons - his problem, as evidenced by the splits, is not in the speed or endurance, but rather in the ability to concentrate - not that unusual for a 4 year old kid.
Leg 8:Distance2.040Time17:52.40Pace8:45.69
With William on the big boy course.
Leg 9:Distance1.000Time6:58.00Pace6:58.00
Alone. Really did not want to run this mile but pushed myself to do it.
Leg 10:Distance0.000Time0:00.00Pace0:00.00
Leg 11:Distance1.490Time10:59.00Pace7:22.28
Sarah and I went to the temple. There was a long line and she needed to get back to Mary to nurse her. So we decided we would just go in, when she was done she would drive home, and I would somehow find my way - it is only about 3.5 miles or so. So I got out, figured that Sarah had already left and started running home in my church clothes - the Kenyan way. However, we are in America, so it looked odd enough to draw attention, so after about 1.5 miles a nice couple picked up me and gave me a ride home.

White Crocs 1 Miles: 21.63
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-02-23 07:26:34
Workout Totals: Distance12.000Time1:32:43.10Pace7:43.59
12 total. Very windy today. We got spoiled with the spring weather, now the winter is reminding us it is not yet gone. Kids ran their usual distances.
Leg 1:Distance9.000Time1:08:54.70Pace7:39.41
With Benjamin.
Leg 2:Distance3.000Time23:48.40Pace7:56.13
With Joseph and Jacob.
Split 1:Distance3.000Time23:48.40Pace7:56.13
Cumilative:Distance3.000Time23:48.40Pace7:56.13
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance3.000Time23:48.40Pace7:56.13
 

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.002.0012.00

Fast Running Friend Workout - 2015-02-24 09:14:13
Workout Totals: Distance12.000Time1:32:44.50Pace7:43.71
Total of 12. Benjamin and I did a 2 mile tempo run. Joseph and Jacob did 3, other kids their usual distances.
Leg 1:Distance1.960Time15:31.90Pace7:55.46
With Joseph and Jacob.
Leg 2:Distance1.040Time8:00.80Pace7:42.31
With Joseph and Jacob - wrong button press.
Leg 3:Distance4.700Time39:04.40Pace8:18.81
Warm-up with Benjamin.
Leg 4:Distance2.000Time10:53.10Pace5:26.55
Tempo run down the canyon. Benjamin's assignment was steady 5:10 pace. He did 5:09, 5:05. I tried to hang with him, but did not have much juice and only made it to 1000 in 3:11. The just ran around 5:35 pace. First mile was 5:18, second 5:35.
Leg 5:Distance2.300Time19:14.30Pace8:21.87

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2015-02-25 07:22:05
Workout Totals: Distance12.100Time1:34:02.90Pace7:46.36
12 total. Kids did usual distances.
Leg 1:Distance9.100Time1:10:39.50Pace7:45.88
With Benjamin.
Leg 2:Distance3.000Time23:23.40Pace7:47.80
With Joseph and Jacob.

White Crocs 1 Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.002.0011.10

Fast Running Friend Workout - 2015-02-26 08:11:53
Workout Totals: Distance11.100Time1:25:21.30Pace7:41.38
Total of 11. Benjamin did 7 - tapering. We did a 2 mile tempo in 10:35 which was my best time of the year. I think sleep helped. Other kids ran their usual distances, more or less - Joseph and Jacob did 4. while Julia did 2.
Leg 1:Distance3.800Time30:25.70Pace8:00.45
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:35.10Pace5:17.55
Tempo run down the canyon. Benjamin paced me perfectly - splits of 5:19 and 5:16.
Leg 3:Distance1.300Time13:54.60Pace10:42.00
Cool-down.
Leg 4:Distance4.000Time30:25.90Pace7:36.48

White Crocs 1 Miles: 11.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.040.000.000.007.04

Fast Running Friend Workout - 2015-02-27 07:30:44
Workout Totals: Distance7.040Time54:50.60Pace7:47.41
Taper for the half tomorrow - only 7 miles. Benjamin did 5, everybody else usual distances.
Leg 1:Distance1.000Time7:43.60Pace7:43.60
With Benjamin
Leg 2:Distance1.000Time8:01.10Pace8:01.10
With Benjamin, and Joseph.
Leg 3:Distance3.000Time23:19.70Pace7:46.57
With Benjamin, Joseph, and Jacob.
Leg 4:Distance2.040Time15:46.20Pace7:43.82
First 1.75 alone, the rest with Sarah.

Black Crocs Miles: 7.04
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Race: Phoenix Half Marathon (13.109 Miles) 01:16:23, Place overall: 20, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.0013.110.0016.21

Fast Running Friend Workout - 2015-02-28 05:46:01
Workout Totals: Distance16.209Time1:41:31.00Pace6:15.78
Phoenix Half, 1:16:23, 20th place, 6th master. Benjamin ran 1:13:11, 9th overall. It was windy, I estimate the wind cost us about a minute. Got chicked - first time since DesNews 10 K in 2010. Details below.
Leg 1:Distance0.550Time4:38.00Pace8:25.45
Warm-up - part 1.
Leg 2:Distance0.550Time4:41.80Pace8:32.36
Warm-up part 2.
Leg 3:Distance13.109Time1:16:23.10Pace5:49.61
Race - splits and comments below.
Split 1:Distance1.000Time5:36.60Pace5:36.60
Cumilative:Distance1.000Time5:36.60Pace5:36.60
Found a pack - Michael Anderson, Ricardo Maldonado, Arianna Hilborn (female winner) and a few others. Pace feels OK.
Split 2:Distance1.000Time5:38.30Pace5:38.30
Cumilative:Distance2.000Time11:14.90Pace5:37.45
Pace starts feeling fast, but I am hanging in there. I know there is wind and if I drop back it will be worse.
Split 3:Distance1.000Time5:36.90Pace5:36.90
Cumilative:Distance3.000Time16:51.80Pace5:37.27
Hanging in there. Motorcycle escort of less preferable kind - means you are running right next to the first woman.
Split 4:Distance1.000Time5:43.00Pace5:43.00
Cumilative:Distance4.000Time22:34.80Pace5:38.70
Surviving.
Split 5:Distance1.000Time5:40.90Pace5:40.90
Cumilative:Distance5.000Time28:15.70Pace5:39.14
Telling myself just do one more mile with the pack.
Split 6:Distance1.000Time5:41.70Pace5:41.70
Cumilative:Distance6.000Time33:57.40Pace5:39.57
One more mile.
Split 7:Distance1.000Time6:04.60Pace6:04.60
Cumilative:Distance7.000Time40:02.00Pace5:43.14
Did not have any more miles with the pack. I did not make a conscious decision to drop back. Rather the pack just slipped away from me and there was nothing I could do to say with them. Not surprising. We had just run around 35:15 10 K into a headwind. I raced 35:35, albeit at altitude, only two weeks ago. But the wind probably made up for the altitude.

Shortly after I fell off the original pack, Scott Cale caught me and I tried to latch on, but could last maybe only a quarter mile. So I ended up running alone into a headwind, and I did not do well.
Split 8:Distance2.000Time12:14.20Pace6:07.10
Cumilative:Distance9.000Time52:16.20Pace5:48.47
More headwind. Somewhere in the middle of this stretch I was caught by a pack - Brett Bernacchi, Jeff Tissue, and a few others. I was able to latch on.
Split 9:Distance2.000Time11:44.60Pace5:52.30
Cumilative:Distance11.000Time1:04:00.80Pace5:49.16
During this stretch the pack separated, there was some back-and-forth. Brett broke away.
Split 10:Distance1.000Time5:59.30Pace5:59.30
Cumilative:Distance12.000Time1:10:00.10Pace5:50.01
I gapped Jeff, but he caught up and I just latched on. Being alone for part of this mile cost me, I think.
Split 11:Distance1.109Time6:23.00Pace5:45.36
Cumilative:Distance13.109Time1:16:23.10Pace5:49.61
I ran most of this mile with Jeff, but he dropped me near the finish and gapped me by 10 seconds.
 
Leg 4:Distance2.000Time15:48.10Pace7:54.05
With Joseph - William ran the first mile with us.

White Crocs 1 Miles: 16.21
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments
From Burt on Wed, Mar 04, 2015 at 18:47:58 from 174.17.93.117

Q=CA(2gh)^0.5

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church, then came home and took a nap.

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-03-02 07:52:21
Workout Totals: Distance12.000Time1:34:50.50Pace7:54.21
12 total. Benjamin did 5, other kids did their usual distances.
Leg 1:Distance5.000Time42:16.60Pace8:27.32
With Benjamin - very slow, his legs were sore after the half.
Leg 2:Distance4.000Time31:49.50Pace7:57.38
With Joseph and Jacob.
Leg 3:Distance3.000Time20:44.40Pace6:54.80
Alone.

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-03-03 08:33:08
Workout Totals: Distance12.000Time1:37:54.60Pace8:09.55
Total of 12. Kids did their usual distances. We got some snow towards the end.
Leg 1:Distance7.500Time59:54.60Pace7:59.28
With Benjamin. He was less sore today.
Leg 2:Distance3.000Time24:59.90Pace8:19.97
With Joseph and Jacob. The snow slowed us down.
Leg 3:Distance1.000Time9:01.10Pace9:01.10
With Joseph - we could not move very well at all.
Leg 4:Distance0.500Time3:59.00Pace7:58.00
Alone.

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Fast Running Friend Workout - 2015-03-04 07:18:41
Workout Totals: Distance13.100Time1:42:26.90Pace7:49.23
 
Leg 1:Distance9.100Time1:12:03.40Pace7:55.10
With Benjamin.
Leg 2:Distance4.000Time30:23.50Pace7:35.88
With Joseph and Jacob.

White Crocs 1 Miles: 13.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.010.002.000.0013.01

Fast Running Friend Workout - 2015-03-05 08:03:49
Workout Totals: Distance13.010Time1:39:15.50Pace7:37.76
12 total. Did a 2 mile tempo down the canyon with Benjamin in 10:52.
Leg 1:Distance4.010Time31:29.10Pace7:51.10
With Joseph and Jacob. Dropped Jacob off after 3. Had Joseph do the last mile hard, but mentally he was checked out so he could only do 7:21.
Split 1:Distance3.010Time24:07.80Pace8:01.00
Cumilative:Distance3.010Time24:07.80Pace8:01.00
Dropped Jacob off at the end.
Split 2:Distance1.000Time7:21.30Pace7:21.30
Cumilative:Distance4.010Time31:29.10Pace7:51.10
With Joseph.
 
Leg 2:Distance4.700Time38:05.30Pace8:06.23
Warm-up with Benjamin.
Leg 3:Distance2.000Time10:52.40Pace5:26.20
Tempo run - splits 5:31, 5:21. Benjamin paced it very well for me.
Leg 4:Distance2.300Time18:48.70Pace8:10.74
Cool down with Benjamin back to the house.

White Crocs 1 Miles: 13.01
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.110.000.000.0013.11

Fast Running Friend Workout - 2015-03-06 07:21:18
Workout Totals: Distance13.110Time1:39:44.20Pace7:36.46
Usual run, kids did usual distances - except I think Jenny was on reduced mileage due to sore throat. Had Joseph repeat his failed workout from yesterday with better results - he was able to close with 6:48.

In the evening Jenny and Julia played in the first day of the Utah Junior High Chess Championship. Both won 2 games each, and lost 1 each.
Leg 1:Distance9.100Time1:09:39.50Pace7:39.29
With Benjamin.
Leg 2:Distance4.010Time30:04.70Pace7:30.05
With Joseph and Jacob. Dropped Jacob off after 3.
Split 1:Distance3.010Time23:16.60Pace7:43.99
Cumilative:Distance3.010Time23:16.60Pace7:43.99
Dropped Jacob off at the end.
Split 2:Distance1.000Time6:48.10Pace6:48.10
Cumilative:Distance4.010Time30:04.70Pace7:30.05
With Joseph.
 

White Crocs 1 Miles: 13.11
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.506.000.000.0014.50

Fast Running Friend Workout - 2015-03-07 05:42:19
Workout Totals: Distance13.500Time1:35:29.70Pace7:04.42
Today was the second day of the Utah Junior High Chess Championship. So I had to get creative to get my run done. I got up at 5 AM and ran 12 miles with a tempo for the last 6 before driving Jenny and Julia to the tournament. Julia won 2 games today and lost 1. Jenny won 1 and lost 2. After the tournament I ran 1 mile with Julia, and 1 with Jenny - Jenny ran 1 more. Benjamin in the meantime ran a total of 12 at home with 4 with Joseph and Jacob (1 with William), and finished the whole thing with a 4 mile tempo in 22:41. I also ran the regular 0.5 with Stephen.
Leg 1:Distance6.000Time47:11.00Pace7:51.83
Warm-up
Leg 2:Distance6.000Time35:34.40Pace5:55.73
Tempo run.
Leg 3:Distance1.000Time7:55.60Pace7:55.60
With Jenny.
Leg 4:Distance0.500Time4:48.70Pace9:37.40
With Stephen.

White Crocs 1 Miles: 14.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Took  a long nap in the afternoon.

Night Sleep Time: 6.00Nap Time: 2.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2015-03-09 07:31:25
Workout Totals: Distance12.100Time1:40:14.10Pace8:17.03
13 total. Kids ran their usual distances, except Jenny I think did only 2 due to a cold.
Leg 1:Distance8.100Time1:08:25.60Pace8:26.86
With Benjamin.
Leg 2:Distance4.000Time31:48.50Pace7:57.12
With Jenny.

White Crocs 1 Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.660.000.000.2512.91

Fast Running Friend Workout - 2015-03-10 08:31:53
Workout Totals: Distance12.905Time1:44:11.80Pace8:04.45
Total of 12. Benjamin did a shake-the-cobwebs 800 time trial on the track at Orem High in 2:08.9. 0.7 slower than his PR from the fall, but I was happy with the result as he did it off no speed training - only tempo runs - I would have been happy with anything under 2:10 at this point. The next step is to bring his 800 to 2:03 or as close as we can - we will work on that over the next couple of weeks.

Jacob did 3, Joseph 4 with the last mile hard in 6:53. Other kids ran usual distances.
Leg 1:Distance4.010Time30:41.70Pace7:39.28
With Joseph and Jacob - Jacob got dropped off at 3.
Split 1:Distance3.010Time23:47.90Pace7:54.39
Cumilative:Distance3.010Time23:47.90Pace7:54.39
Dropped off Jacob at the end and continued with Joseph.
Split 2:Distance1.000Time6:53.80Pace6:53.80
Cumilative:Distance4.010Time30:41.70Pace7:39.28
Fast mile with Joseph.
Split 3:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.010Time30:41.70Pace7:39.28
Pressed the wrong button.
 
Leg 2:Distance1.561Time14:07.00Pace9:02.60
Warm-up and strides with Benjamin.
Split 1:Distance1.000Time8:11.40Pace8:11.40
Cumilative:Distance1.000Time8:11.40Pace8:11.40
Split 2:Distance0.062Time0:16.80Pace4:30.97
Cumilative:Distance1.062Time8:28.20Pace7:58.53
Split 3:Distance0.062Time0:54.20Pace14:34.19
Cumilative:Distance1.124Time9:22.40Pace8:20.36
Split 4:Distance0.062Time0:16.60Pace4:27.74
Cumilative:Distance1.186Time9:39.00Pace8:08.20
Split 5:Distance0.375Time4:28.00Pace11:54.67
Cumilative:Distance1.561Time14:07.00Pace9:02.60
 
Leg 3:Distance0.334Time2:08.90Pace6:25.93
Benjamin's time trial. I jogged the diagonals to give him splits, and ran from 400 to 600 with him.
Split 1:Distance0.070Time0:30.80Pace7:20.00
Cumilative:Distance0.070Time0:30.80Pace7:20.00
Split 2:Distance0.070Time0:33.10Pace7:52.86
Cumilative:Distance0.140Time1:03.90Pace7:36.43
Split 3:Distance0.124Time0:33.10Pace4:26.94
Cumilative:Distance0.264Time1:37.00Pace6:07.42
Split 4:Distance0.070Time0:31.90Pace7:35.71
Cumilative:Distance0.334Time2:08.90Pace6:25.93
 
Leg 4:Distance1.000Time9:15.50Pace9:15.50
Back to the house with Benjamin. He was quite worn 800 from the 800.
Leg 5:Distance6.000Time47:58.70Pace7:59.78
More distance with Benjamin.

White Crocs 1 Miles: 12.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Fast Running Friend Workout - 2015-03-11 07:19:14
Workout Totals: Distance13.100Time1:38:55.70Pace7:33.11
13 total. Benjamin did 9, Joseph and Jacob 4, William 1, Stephen 0.5, Julia 3, Jenny 4.

I wanted to see if Joseph and Jacob could break 30:00 on our hilly out and back 4 mile course - well, I knew they could, I just wanted to see how hard they would have to work to do it. For motivation I told them they get each two fruit snacks. They did it without much of a problem - Joseph ran 28:43, Jacob 28:52.
Leg 1:Distance9.100Time1:10:03.20Pace7:41.89
With Benjamin.
Leg 2:Distance4.000Time28:52.50Pace7:13.12
With Joseph and Jacob. The splits were 7:19, 7:28, 6:56, then 7:09 for Jacob and 7:00 for Joseph for the last mile.

White Crocs 1 Miles: 13.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.550.000.001.0013.55

Fast Running Friend Workout - 2015-03-12 07:51:43
Workout Totals: Distance13.550Time1:52:35.50Pace8:18.56
Did a workout with Benjamin today. 4x400 down the canyon with about 400 recovery, a few times a bit more. Benjamin did 59.8, 62.3, 62.3, and 61.9. I got 69.9, 71.4, 69.9, and 70.5. Usual runs for the other children.
Leg 1:Distance4.775Time38:46.60Pace8:07.25
Warm-up.
Leg 2:Distance1.875Time14:12.50Pace7:34.67
Workout.
Split 1:Distance0.250Time1:09.90Pace4:39.60
Cumilative:Distance0.250Time1:09.90Pace4:39.60
Split 2:Distance0.250Time2:36.80Pace10:27.20
Cumilative:Distance0.500Time3:46.70Pace7:33.40
Split 3:Distance0.250Time1:11.40Pace4:45.60
Cumilative:Distance0.750Time4:58.10Pace6:37.47
Split 4:Distance0.250Time2:50.10Pace11:20.40
Cumilative:Distance1.000Time7:48.20Pace7:48.20
Split 5:Distance0.250Time1:09.90Pace4:39.60
Cumilative:Distance1.250Time8:58.10Pace7:10.48
Split 6:Distance0.375Time4:03.90Pace10:50.40
Cumilative:Distance1.625Time13:02.00Pace8:01.23
Split 7:Distance0.250Time1:10.50Pace4:42.00
Cumilative:Distance1.875Time14:12.50Pace7:34.67
 
Leg 3:Distance2.400Time22:18.30Pace9:17.62
Cool-down.
Leg 4:Distance1.000Time8:21.00Pace8:21.00
With William and Joseph.
Leg 5:Distance0.500Time5:06.90Pace10:13.80
With William, Stephen, Joseph, Jacob, and Jenny.
Leg 6:Distance3.000Time23:50.20Pace7:56.73
With Joseph and Jacob.

White Crocs 1 Miles: 13.55
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2015-03-13 07:25:38
Workout Totals: Distance13.000Time1:41:12.90Pace7:47.15
12 total. Kids did usual distances.
Leg 1:Distance9.000Time1:10:23.10Pace7:49.23
With Benjamin.
Leg 2:Distance4.000Time30:49.80Pace7:42.45
With Joseph and Jacob.

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.756.250.000.0015.00

Fast Running Friend Workout - 2015-03-14 05:35:17
Workout Totals: Distance15.000Time1:47:45.90Pace7:11.06
Today was the day of the Utah Elementary Chess Championship, so we had to get creative to get the runs done. I ran 12 early in the morning with the last 6 miles as a tempo run. Benjamin did 12 with the last 4 in 22:09 from the canyon back to the house. Jenny did her usual 4. Julia did just 1 mile. Joseph and Jacob did 2. William did 1. Stephen did 0.6.

On the chess front, Julia got 5 points out of 6 - 5 wins, 1 loss, 4th place in 6th grade. Joseph, Jacob, and William each got 3 points - Joseph got 2 draws, 2 wins, 2 losses, Jacob the same, and William 3 wins, 3 losses. I need to work with Joseph and Jacob on winning won games - Joseph stalemated a won game once, Jacob twice.
Leg 1:Distance6.000Time46:03.70Pace7:40.62
Warm-up.
Leg 2:Distance6.000Time35:45.20Pace5:57.53
Tempo run. It was dark and I had a hard time going fast.
Leg 3:Distance0.200Time2:01.70Pace10:08.50
With Stephen to the car.
Leg 4:Distance0.200Time2:17.80Pace11:29.00
With Stephen to the car again.
Leg 5:Distance0.400Time2:52.30Pace7:10.75
To the car and back alone.
Leg 6:Distance0.200Time2:01.50Pace10:07.50
To the car with William and Stephen.
Leg 7:Distance1.000Time8:12.80Pace8:12.80
With Julia on the Utah State track.
Leg 8:Distance1.000Time8:30.90Pace8:30.90
On the track, first 0.75 with William, the rest to catch up to Joseph and Jacob - I tried but could not catch them.
Split 1:Distance0.750Time7:00.00Pace9:20.00
Cumilative:Distance0.750Time7:00.00Pace9:20.00
Split 2:Distance0.250Time1:30.90Pace6:03.60
Cumilative:Distance1.000Time8:30.90Pace8:30.90
 

White Crocs 1 Miles: 15.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.510.000.000.0013.51

Fast Running Friend Workout - 2015-03-16 07:26:10
Workout Totals: Distance13.510Time1:44:23.90Pace7:43.65
Usual easy day, except Julia had a stomach flu and was only able to run 0.5 in the event. I ended up with a little extra - total of 13.5.
Leg 1:Distance9.000Time1:08:35.40Pace7:37.27
With Benjamin.
Leg 2:Distance4.010Time31:24.90Pace7:50.05
With Joseph and Jacob - last mile hard. Joseph got 6:38.0, Jacob 6:39.7.
Split 1:Distance3.010Time24:45.20Pace8:13.42
Cumilative:Distance3.010Time24:45.20Pace8:13.42
3 easy miles.
Split 2:Distance1.000Time6:38.00Pace6:38.00
Cumilative:Distance4.010Time31:23.20Pace7:49.63
The fast mile - Joseph's finish time.
Split 3:Distance0.000Time0:01.70Pace0:00.00
Cumilative:Distance4.010Time31:24.90Pace7:50.05
Jacob's finish time.
 
Leg 3:Distance0.500Time4:23.60Pace8:47.20
With Julia.

White Crocs 1 Miles: 13.51
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.001.0013.00

Fast Running Friend Workout - 2015-03-17 08:29:53
Workout Totals: Distance13.000Time1:45:09.90Pace8:05.38
Workout with Benjamin - 4x400 down the canyon, easy run with Joseph and Jacob. Benjamin did the first 400 in 61 - he was actually headed for about 58, but his hamstring started cramping, so I had him just go with me today for the remaining 3. Other kids ran their usual distances.
Leg 1:Distance3.000Time23:59.50Pace7:59.83
With Joseph and Jacob.
Leg 2:Distance1.000Time8:25.10Pace8:25.10
With Joseph and William.
Leg 3:Distance4.700Time37:27.50Pace7:58.19
Warm-up with Benjamin.
Leg 4:Distance4.300Time35:17.80Pace8:12.51
Workout with Benjamin followed by cool-down.
Split 1:Distance0.250Time1:09.20Pace4:36.80
Cumilative:Distance0.250Time1:09.20Pace4:36.80
Benjamin had 61 here.
Split 2:Distance0.250Time2:51.80Pace11:27.20
Cumilative:Distance0.500Time4:01.00Pace8:02.00
Split 3:Distance0.250Time1:12.10Pace4:48.40
Cumilative:Distance0.750Time5:13.10Pace6:57.47
We stayed together.
Split 4:Distance0.250Time2:57.00Pace11:48.00
Cumilative:Distance1.000Time8:10.10Pace8:10.10
Split 5:Distance0.250Time1:09.30Pace4:37.20
Cumilative:Distance1.250Time9:19.40Pace7:27.52
Together.
Split 6:Distance0.375Time3:57.90Pace10:34.40
Cumilative:Distance1.625Time13:17.30Pace8:10.65
Split 7:Distance0.250Time1:10.30Pace4:41.20
Cumilative:Distance1.875Time14:27.60Pace7:42.72
Benjamin ran this one in 67.
Split 8:Distance2.425Time20:50.20Pace8:35.55
Cumilative:Distance4.300Time35:17.80Pace8:12.51
 

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.710.000.000.3113.02

Fast Running Friend Workout - 2015-03-18 07:08:32
Workout Totals: Distance13.025Time1:45:27.90Pace8:05.83
 
Leg 1:Distance7.077Time57:37.50Pace8:08.52
With Benjamin did 4x100 strides.
Split 1:Distance5.800Time47:21.40Pace8:09.90
Cumilative:Distance5.800Time47:21.40Pace8:09.90
Split 2:Distance0.062Time0:18.40Pace4:54.40
Cumilative:Distance5.862Time47:39.80Pace8:07.81
Split 3:Distance0.062Time0:35.70Pace9:31.20
Cumilative:Distance5.925Time48:15.50Pace8:08.69
Split 4:Distance0.062Time0:17.50Pace4:40.00
Cumilative:Distance5.987Time48:33.00Pace8:06.51
Split 5:Distance0.250Time2:13.20Pace8:52.80
Cumilative:Distance6.237Time50:46.20Pace8:08.37
Split 6:Distance0.062Time0:16.10Pace4:17.60
Cumilative:Distance6.300Time51:02.30Pace8:06.08
Split 7:Distance0.250Time2:20.00Pace9:20.00
Cumilative:Distance6.550Time53:22.30Pace8:08.90
Split 8:Distance0.062Time0:15.90Pace4:14.40
Cumilative:Distance6.612Time53:38.20Pace8:06.68
Split 9:Distance0.465Time3:59.30Pace8:34.62
Cumilative:Distance7.077Time57:37.50Pace8:08.52
 
Leg 2:Distance1.948Time16:25.80Pace8:26.19
One more 100 and cool-down. This was an all out sprint for me, and I managed to do 15.0.
Split 1:Distance0.062Time0:15.00Pace4:00.00
Cumilative:Distance0.062Time0:15.00Pace4:00.00
Split 2:Distance1.885Time16:10.80Pace8:35.01
Cumilative:Distance1.948Time16:25.80Pace8:26.19
 
Leg 3:Distance4.000Time31:24.60Pace7:51.15
With Joseph and Jacob. We did a mile interval from 2 to 3 in 6:54 on a slight rolling downhill. Jacob was struggling today with stomach pains, so we ran slower.
Split 1:Distance2.000Time16:10.20Pace8:05.10
Cumilative:Distance2.000Time16:10.20Pace8:05.10
Split 2:Distance1.000Time6:54.30Pace6:54.30
Cumilative:Distance3.000Time23:04.50Pace7:41.50
Split 3:Distance1.000Time8:20.10Pace8:20.10
Cumilative:Distance4.000Time31:24.60Pace7:51.15
 

White Crocs 1 Miles: 13.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.5013.00

Fast Running Friend Workout - 2015-03-19 08:12:18
Workout Totals: Distance13.000Time1:44:58.00Pace8:04.44
Total of 13. Kids ran their usual distances. Did a workout with Benjamin - 2x100, 400, and 200 down the canyon. Was able to hit 64.5 in the quarter and 31.4 in the 200 shortly after - was quite happy with that.
Leg 1:Distance3.000Time24:19.70Pace8:06.57
With Joseph and Jacob - Jacob had stomach pains so we ran slower than usual.
Leg 2:Distance1.000Time8:50.10Pace8:50.10
With Joseph and William.
Leg 3:Distance9.000Time1:11:48.20Pace7:58.66
With Benjamin.
Split 1:Distance4.640Time35:51.10Pace7:43.60
Cumilative:Distance4.640Time35:51.10Pace7:43.60
Split 2:Distance0.062Time0:16.80Pace4:28.80
Cumilative:Distance4.702Time36:07.90Pace7:41.01
Split 3:Distance0.062Time0:34.40Pace9:10.40
Cumilative:Distance4.765Time36:42.30Pace7:42.18
Split 4:Distance0.062Time0:16.60Pace4:25.60
Cumilative:Distance4.827Time36:58.90Pace7:39.64
Split 5:Distance0.500Time4:53.50Pace9:47.00
Cumilative:Distance5.327Time41:52.40Pace7:51.59
Split 6:Distance0.250Time1:04.50Pace4:18.00
Cumilative:Distance5.577Time42:56.90Pace7:42.02
Benjamin got 61.8 on this one.
Split 7:Distance0.250Time3:01.80Pace12:07.20
Cumilative:Distance5.827Time45:58.70Pace7:53.39
Split 8:Distance0.125Time0:31.40Pace4:11.20
Cumilative:Distance5.952Time46:30.10Pace7:48.73
Split 9:Distance3.048Time25:18.10Pace8:18.06
Cumilative:Distance9.000Time1:11:48.20Pace7:58.66
 

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.010.000.000.0013.01

Fast Running Friend Workout - 2015-03-20 07:32:09
Workout Totals: Distance13.010Time1:40:08.00Pace7:41.80
Total of 13. Usual distances for the kids. Joseph did 4 with a fast finish with the last mile in 6:35 on the out and back stretch by our house. I told him he could have one fruit snack if he ran sub-7:00 and two if sub-6:40 after he had run the first quarter in 1:46. His subsequent quarters were 1:43, 1:37, and 1:29.
Leg 1:Distance9.000Time1:09:12.80Pace7:41.42
With Benjamin
Leg 2:Distance4.010Time30:55.20Pace7:42.64
With Joseph. Jacob did the first 3.
Split 1:Distance3.010Time24:20.20Pace8:05.12
Cumilative:Distance3.010Time24:20.20Pace8:05.12
With Joseph and Jacob.
Split 2:Distance1.000Time6:35.00Pace6:35.00
Cumilative:Distance4.010Time30:55.20Pace7:42.64
Joseph's fast mile.
 

White Crocs 1 Miles: 13.01
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.080.006.000.0020.08

Fast Running Friend Workout - 2015-03-21 07:22:19
Workout Totals: Distance20.080Time2:26:10.50Pace7:16.78
Total of 20. Benjamin did 12, we did a tempo run down the canyon from Bridal Veil falls to the house for his last 6 in 34:09. Joseph and Jacob did 4, William 1, Stephen 0.5, Jenny 4, Julia 3.
Leg 1:Distance6.000Time48:40.40Pace8:06.73
Warm-up with Benjamin.
Leg 2:Distance6.000Time34:09.90Pace5:41.65
Tempo run. Was happy with the result, it was a good minute and half faster than my last two attempts. Part of it was having Benjamin pulling me, part from not running at 6 AM and being able to see, and I also felt stronger.
Leg 3:Distance4.000Time30:58.90Pace7:44.73
With Joseph and Jacob.
Leg 4:Distance2.040Time17:04.30Pace8:22.11
With Julia.
Leg 5:Distance2.040Time15:17.00Pace7:29.51
Alone.

White Crocs 1 Miles: 20.08
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.751.000.000.2513.00

Fast Running Friend Workout - 2015-03-23 07:18:03
Workout Totals: Distance13.000Time1:40:38.70Pace7:44.50
Total of 13. Kids ran their usual distance. I did 100 meter pickups with Benjamin down the canyon, fastest was 14.7, that is the first time I broke 15 in a couple of years, I think.

Joseph and Jacob were on the move - they did 4 miles total with the 3rd mile in 6:19 (Jacob), and 6:18(Joseph).
Leg 1:Distance9.000Time1:10:00.10Pace7:46.65
Split 1:Distance4.640Time36:17.60Pace7:49.31
Cumilative:Distance4.640Time36:17.60Pace7:49.31
Split 2:Distance0.062Time0:16.30Pace4:20.80
Cumilative:Distance4.702Time36:33.90Pace7:46.54
Split 3:Distance0.062Time0:33.80Pace9:00.80
Cumilative:Distance4.765Time37:07.70Pace7:47.51
Split 4:Distance0.062Time0:16.00Pace4:16.00
Cumilative:Distance4.827Time37:23.70Pace7:44.77
Split 5:Distance0.487Time4:06.60Pace8:25.85
Cumilative:Distance5.315Time41:30.30Pace7:48.54
Split 6:Distance0.062Time0:15.40Pace4:06.40
Cumilative:Distance5.377Time41:45.70Pace7:45.96
Split 7:Distance0.487Time4:11.70Pace8:36.31
Cumilative:Distance5.865Time45:57.40Pace7:50.14
Split 8:Distance0.062Time0:14.70Pace3:55.20
Cumilative:Distance5.927Time46:12.10Pace7:47.67
Split 9:Distance3.073Time23:48.00Pace7:44.69
Cumilative:Distance9.000Time1:10:00.10Pace7:46.65
 
Leg 2:Distance4.000Time30:38.60Pace7:39.65
With Joseph and Jacob.
Split 1:Distance2.000Time16:10.70Pace8:05.35
Cumilative:Distance2.000Time16:10.70Pace8:05.35
Split 2:Distance1.000Time6:19.50Pace6:19.50
Cumilative:Distance3.000Time22:30.20Pace7:30.07
Fast Mile - Jacob's split. Joseph was 1 second ahead.
Split 3:Distance1.000Time8:08.40Pace8:08.40
Cumilative:Distance4.000Time30:38.60Pace7:39.65
 

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.5013.00

Fast Running Friend Workout - 2015-03-24 08:30:13
Workout Totals: Distance13.000Time1:44:29.90Pace8:02.30
13 total. Kids ran their usual distances. I did a workout with Benjamin down the canyon - 4x200 for me, 4x400 for Benjamin - long rest. I was able to keep all of mine under 32 and even got 30.5 on one of them. Benjamin was not feeling too great, but he held it together in the first 3 - 61.8, 61.7, 60.9, but then plopped to 65 in the last one. He said his heart could not pump well enough in the last 200.
Leg 1:Distance3.000Time23:37.90Pace7:52.63
With Joseph and Jacob.
Leg 2:Distance1.000Time8:26.50Pace8:26.50
With William.
Leg 3:Distance4.640Time35:30.50Pace7:39.16
Warm-up with Benjamin.
Leg 4:Distance4.360Time36:55.00Pace8:28.03
Workout with Benjamin.
Split 1:Distance0.125Time0:31.70Pace4:13.60
Cumilative:Distance0.125Time0:31.70Pace4:13.60
Split 2:Distance0.487Time4:38.50Pace9:31.28
Cumilative:Distance0.613Time5:10.20Pace8:26.45
Split 3:Distance0.125Time0:30.60Pace4:04.80
Cumilative:Distance0.738Time5:40.80Pace7:42.10
Split 4:Distance0.487Time4:08.60Pace8:29.95
Cumilative:Distance1.225Time9:49.40Pace8:01.14
Split 5:Distance0.125Time0:30.50Pace4:04.00
Cumilative:Distance1.350Time10:19.90Pace7:39.19
Split 6:Distance0.500Time4:44.80Pace9:29.60
Cumilative:Distance1.850Time15:04.70Pace8:09.03
Split 7:Distance0.125Time0:31.20Pace4:09.60
Cumilative:Distance1.975Time15:35.90Pace7:53.87
Split 8:Distance2.385Time21:19.10Pace8:56.31
Cumilative:Distance4.360Time36:55.00Pace8:28.03
 

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2015-03-25 07:23:47
Workout Totals: Distance13.000Time1:41:25.80Pace7:48.14
Total of 13. 9 with Benjamin, 4 with Joseph and Jacob. Other kids did their usual distances. Busy day at work with a firewall failure - that was quite exciting. So I had to finish my run in the afternoon and that is when I ran with Joseph and Jacob. They were feeling not quite on top of things and could only manage 6:41 for their fast mile. Probably due to not being used to running in the afternoon.
Leg 1:Distance9.000Time1:10:34.70Pace7:50.52
With Benjamin.
Leg 2:Distance4.000Time30:51.10Pace7:42.77
With Joseph and Jacob.
Split 1:Distance2.000Time16:02.30Pace8:01.15
Cumilative:Distance2.000Time16:02.30Pace8:01.15
Split 2:Distance1.000Time6:41.40Pace6:41.40
Cumilative:Distance3.000Time22:43.70Pace7:34.57
Mile 3 pickup.
Split 3:Distance1.000Time8:07.40Pace8:07.40
Cumilative:Distance4.000Time30:51.10Pace7:42.77
 

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.7513.00

Fast Running Friend Workout - 2015-03-26 08:15:20
Workout Totals: Distance13.000Time1:47:25.20Pace8:15.78
Total of 13. Did a workout with Benjamin down the canyon. He did 4x400 58.9, 59.8, 59.1, and 61.1 with long recoveries - fastest he has done this so far, and as a landmark he was able to run a sub-4:00 mile in 4 installments for the first time - baby steps towards doing it for real. I did 2x200 + 2x300. Could not keep up with him but tried to stay as close as I could. Details below.

Joseph did 4, Jacob 3, William 1, Stephen 0.5, Julia 3, Jenny 4.
Leg 1:Distance3.000Time23:45.50Pace7:55.17
With Joseph and Jacob.
Leg 2:Distance1.000Time8:19.50Pace8:19.50
With Joseph and William.
Leg 3:Distance9.000Time1:15:20.20Pace8:22.24
Workout with Benjamin.
Split 1:Distance3.400Time27:16.40Pace8:01.29
Cumilative:Distance3.400Time27:16.40Pace8:01.29
Split 2:Distance0.062Time0:17.50Pace4:40.00
Cumilative:Distance3.462Time27:33.90Pace7:57.66
Stride
Split 3:Distance0.385Time3:18.40Pace8:35.32
Cumilative:Distance3.848Time30:52.30Pace8:01.43
Split 4:Distance0.062Time0:15.90Pace4:14.40
Cumilative:Distance3.910Time31:08.20Pace7:57.80
Stride
Split 5:Distance0.700Time5:45.50Pace8:13.57
Cumilative:Distance4.610Time36:53.70Pace8:00.20
Split 6:Distance0.125Time0:31.10Pace4:08.80
Cumilative:Distance4.735Time37:24.80Pace7:54.09
200 interval
Split 7:Distance0.432Time4:37.30Pace10:41.16
Cumilative:Distance5.168Time42:02.10Pace8:08.07
Split 8:Distance0.125Time0:30.70Pace4:05.60
Cumilative:Distance5.293Time42:32.80Pace8:02.34
200 interval
Split 9:Distance0.432Time4:31.30Pace10:27.28
Cumilative:Distance5.725Time47:04.10Pace8:13.29
Split 10:Distance0.188Time0:46.90Pace4:10.13
Cumilative:Distance5.913Time47:51.00Pace8:05.58
300 interval
Split 11:Distance0.500Time5:12.80Pace10:25.60
Cumilative:Distance6.413Time53:03.80Pace8:16.50
Split 12:Distance0.188Time0:48.30Pace4:17.60
Cumilative:Distance6.600Time53:52.10Pace8:09.71
300 interval
Split 13:Distance2.400Time21:28.10Pace8:56.71
Cumilative:Distance9.000Time1:15:20.20Pace8:22.24
 

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.020.000.000.0013.02

Fast Running Friend Workout - 2015-03-27 07:41:57
Workout Totals: Distance13.020Time1:43:19.80Pace7:56.18
Total of 13. Kids ran their usual distances, except William did an extra mile with me, and Joseph and Jacob did only 3 resting for the time trial tomorrow.
Leg 1:Distance9.000Time1:10:19.80Pace7:48.87
With Benjamin.
Leg 2:Distance3.000Time24:06.50Pace8:02.17
With Joseph and Jacob.
Leg 3:Distance1.020Time8:53.50Pace8:43.04
With William on the big boy course.

White Crocs 1 Miles: 13.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.029.240.000.0020.26

Fast Running Friend Workout - 2015-03-28 08:25:25
Workout Totals: Distance20.262Time2:21:04.50Pace6:57.75
Total of 20. Kids ran their usual distance. Benjamin and I did 8 mile tempo down the canyon. Joseph and Jacob did a time trial at Orem High track. Joseph did 2000, Jacob ran the first mile with him. Both got PRs. Joseph did 7:35.4 improving by 4 seconds from last fall, Jacob got 6:05.7 improving his PR from last fall by 5 seconds. He says he wants a guinea pig when he breaks 6:00 - we are 5.7 seconds away from that, and so far it looks like he will do it before he turns 9. He turns 9 in July.

Their splits were not ideal - 85,93,94,91 - and then 91 for the last lap for Joseph. We will try again with more even pacing and see if this gets Jacob under 6:00.
Leg 1:Distance1.050Time8:56.80Pace8:31.24
Warm-up with Joseph, Jacob, David, and Benjamin.
Leg 2:Distance1.242Time7:35.40Pace6:06.67
Joseph and Jacob's time trial.
Split 1:Distance1.000Time6:05.70Pace6:05.70
Cumilative:Distance1.000Time6:05.70Pace6:05.70
Jacob's mile.
Split 2:Distance0.242Time1:29.70Pace6:10.66
Cumilative:Distance1.242Time7:35.40Pace6:06.67
Joseph's kick.
 
Leg 3:Distance0.950Time7:57.60Pace8:22.74
Cool-down with Joseph, Jacob, David, and Benjamin.
Leg 4:Distance1.020Time8:20.30Pace8:10.49
With William and Benjamin on the big boy course. Jenny, Julia, Joseph, and Jacob started with us, but ran ahead.
Leg 5:Distance0.100Time0:55.20Pace9:12.00
A little jog from the car with Benjamin to the start of the tempo.
Leg 6:Distance8.000Time47:30.50Pace5:56.31
Tempo run with Benjamin from Vivian Park to the house. There was headwind and it was already warm, so we could not go very fast. Well, he probably could go faster, but I was holding the pace back.
Leg 7:Distance7.900Time59:48.70Pace7:34.27
Alone back to the car.

White Crocs 1 Miles: 20.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2015-03-30 07:26:33
Workout Totals: Distance13.000Time1:40:35.50Pace7:44.27
13 total. Kids ran their usual distances. For our family home evening we did running while hula hooping - well, Joseph and Julia did while the rest of us watched. Joseph did 100 meters in 50 seconds. Julia made it to about 70 meters in 54 before she dropped it.
Leg 1:Distance9.000Time1:09:44.60Pace7:44.96
With Benjamin.
Leg 2:Distance4.000Time30:50.90Pace7:42.73
With Joseph and Jacob.

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.2511.95

Fast Running Friend Workout - 2015-03-31 08:44:03
Workout Totals: Distance11.945Time1:36:59.90Pace8:07.22
Benjamin did 800 meter time trial at Orem High track today in 2:06.7 - a new PR by 1.5 seconds. The splits were 31.3, 31.8, 32.8, and 30.8. Very even and a strong kick. He said he felt the pace was not as strenuous as before but he had a hard time overriding the governor to go faster.

This was an interesting result from his training in the last couple of weeks, not what I was expecting. His staple workout was 4x400 targeting 60 seconds with long rest. So I was expecting that he would open in 61 and then hang on feeling miserable and run something like 64-65. Instead he pretty much even split it with 63.1, 63.6 and the last 200 being the fastest 200 of the whole thing. His post run recovery was also good, it was perhaps the least taxing 800 he has done in the last year. There was one twist to his training that might have been the cause of this. He did not just do short speed, but also tempo runs at the end of a long run on Saturdays. Now that I am remembering, I had very similar results when I trained like this - the 800 pace was steady.

Now the problem we need to solve is to learn how to go faster in the first lap. I am thinking 500-600 intervals with the mandate to run the first 400 in 60.

Joseph's back was sore from yesterday's hula hooping so I told him to cut it to just 3 miles with Jacob today. Everybody else ran their usual distances.
Leg 1:Distance3.000Time23:11.80Pace7:43.93
With Joseph and Jacob
Leg 2:Distance1.611Time13:44.60Pace8:31.86
Warm-up with Benjamin with 2x100 strides
Split 1:Distance1.050Time8:34.70Pace8:10.19
Cumilative:Distance1.050Time8:34.70Pace8:10.19
Split 2:Distance0.062Time0:16.30Pace4:22.90
Cumilative:Distance1.112Time8:51.00Pace7:57.52
Split 3:Distance0.062Time0:56.40Pace15:09.68
Cumilative:Distance1.174Time9:47.40Pace8:20.34
Split 4:Distance0.062Time0:15.90Pace4:16.45
Cumilative:Distance1.236Time10:03.30Pace8:08.11
Split 5:Distance0.375Time3:41.30Pace9:50.13
Cumilative:Distance1.611Time13:44.60Pace8:31.86
 
Leg 3:Distance0.334Time2:06.70Pace6:19.34
Benjamin's 800 time trial. I ran from 200 to 400 with him, and the rest of it on diagonals to give him splits.
Split 1:Distance0.070Time0:31.30Pace7:27.14
Cumilative:Distance0.070Time0:31.30Pace7:27.14
Split 2:Distance0.124Time0:31.80Pace4:16.45
Cumilative:Distance0.194Time1:03.10Pace5:25.26
Split 3:Distance0.070Time0:32.80Pace7:48.57
Cumilative:Distance0.264Time1:35.90Pace6:03.26
Split 4:Distance0.070Time0:30.80Pace7:20.00
Cumilative:Distance0.334Time2:06.70Pace6:19.34
 
Leg 4:Distance1.000Time8:53.70Pace8:53.70
Cool-down to the house.
Leg 5:Distance6.000Time49:03.10Pace8:10.52
More miles with Benjamin.

White Crocs 1 Miles: 11.95
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.500.000.0013.00

Fast Running Friend Workout - 2015-04-01 07:27:28
Workout Totals: Distance13.000Time1:39:26.80Pace7:38.98
Total of 13. Usual distances for everybody. Joseph and Jacob did a 0.5 interval in the middle of their 4 mile run with the target of 3:00 (6:00 pace). Joseph got 2:51, Jacob 2:58. What I was impressed by, though, was that they did it off a rather brisk warm-up pace, and once they were done they maintained a quick pace and broke 30:00 for 4 miles.
Leg 1:Distance9.000Time1:09:45.30Pace7:45.03
With Benjamin.
Leg 2:Distance4.000Time29:41.50Pace7:25.38
With Joseph and Jacob.
Split 1:Distance2.000Time15:30.30Pace7:45.15
Cumilative:Distance2.000Time15:30.30Pace7:45.15
Split 2:Distance0.500Time2:58.70Pace5:57.40
Cumilative:Distance2.500Time18:29.00Pace7:23.60
Joseph hit this in 2:51. I stayed with Jacob.
Split 3:Distance1.500Time11:12.50Pace7:28.33
Cumilative:Distance4.000Time29:41.50Pace7:25.38
 

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.2510.85

Fast Running Friend Workout - 2015-04-02 08:20:57
Workout Totals: Distance10.850Time1:34:01.50Pace8:39.95
Benjamin did 600-400-200 workout on the track today at Orem High - 1:32.1 (new PR), 59.6 (0.7 slower than PR), and 27.6 (0.6 slower than PR). I did the last 200 of his 600 and was able to keep up. Julia did 2 miles, Joseph and Jacob 3, everybody else their usual distances. Details below.
Leg 1:Distance3.000Time24:20.70Pace8:06.90
With Joseph and Jacob.
Leg 2:Distance1.000Time8:29.60Pace8:29.60
With William.
Leg 3:Distance1.836Time15:25.00Pace8:23.81
Warm-up with Benjamin + strides and jogging.
Split 1:Distance1.050Time8:25.00Pace8:00.95
Cumilative:Distance1.050Time8:25.00Pace8:00.95
Split 2:Distance0.062Time0:15.70Pace4:13.23
Cumilative:Distance1.112Time8:40.70Pace7:48.26
Split 3:Distance0.062Time0:49.40Pace13:16.77
Cumilative:Distance1.174Time9:30.10Pace8:05.60
Split 4:Distance0.062Time0:15.80Pace4:14.84
Cumilative:Distance1.236Time9:45.90Pace7:54.03
Split 5:Distance0.600Time5:39.10Pace9:25.17
Cumilative:Distance1.836Time15:25.00Pace8:23.81
 
Leg 4:Distance0.264Time1:32.10Pace5:48.86
Benjamin's 600. I ran diagonals to give him splits for the first 400, and then joined him for the last 200.
Split 1:Distance0.070Time0:29.40Pace7:00.00
Cumilative:Distance0.070Time0:29.40Pace7:00.00
Split 2:Distance0.070Time0:31.20Pace7:25.71
Cumilative:Distance0.140Time1:00.60Pace7:12.86
Split 3:Distance0.124Time0:31.50Pace4:14.03
Cumilative:Distance0.264Time1:32.10Pace5:48.86
 
Leg 5:Distance0.875Time9:57.50Pace11:22.86
Recovery jog with Benjamin.
Leg 6:Distance0.140Time0:59.60Pace7:05.71
Benjamin's 400. I ran the diagonals to give him the 200 split.
Split 1:Distance0.070Time0:30.30Pace7:12.86
Cumilative:Distance0.070Time0:30.30Pace7:12.86
Split 2:Distance0.070Time0:29.30Pace6:58.57
Cumilative:Distance0.140Time0:59.60Pace7:05.71
 
Leg 7:Distance0.625Time6:52.10Pace10:59.36
Recovery.
Leg 8:Distance0.070Time0:27.60Pace6:34.29
Benjamin's 200. I ran the diagonal.
Leg 9:Distance3.040Time25:57.30Pace8:32.27
Cool-down with Benjamin.

White Crocs 1 Miles: 10.85
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.890.000.000.4712.36

Fast Running Friend Workout - 2015-04-03 07:31:24
Workout Totals: Distance9.000Time1:11:37.30Pace7:57.48
Today Joseph and Jacob did their time trials in 400 and 100 and both ran PRs. In the 400 Joseph got 75.8 with the splits of 16 high at 100, 36 low at 200, and 55 at 300. Jacob got 78.8 splitting 17 low at 100, 37 at 200, and 57 at 300. So both probably could improve their 400 with more bear carrying practice and holding back a tiny bit in the first 100.

Then I had them do an all out 100. First Joseph did 17.3 - I noticed he was running into some headwind, so I had them do the rest of it going the other way. Jacob hit 16.6 on first try, Joseph got 16.9. Up to that point they were doing those just with me running by the side. Then I had them race each other and they tied in 16.6. I am suspecting Joseph was able to put more effort into the quarter and it wore him out, while Jacob did not quite know how to fight the bear which left him with more energy for the 100.

Regardless, I am quite happy with the results, 100 meters in particular. My sense is that Jacob will be in the low 11s as an adult while Joseph will be high 11s or low 12s - but it all depends on how they mature. So far no problems - they have been improving at about the same rate as Benjamin at their age, except they are faster in all distances.

Other kids ran their usual distances except Julia who did only 2 because of the cough.
Leg 1:Distance9.000Time1:11:37.30Pace7:57.48
With Benjamin.
Fast Running Friend Workout - 2015-04-03 17:27:06
Workout Totals: Distance3.358Time27:22.90Pace8:09.18
Joseph and Jacob's time trials.
Leg 1:Distance1.230Time10:22.30Pace8:25.93
Warm-up with Joseph and Jacob.
Leg 2:Distance0.248Time1:18.80Pace5:17.74
400 time trial. I ran with Jacob until about 70 to go, then I sprinted and caught up to Joseph at the very end.
Split 1:Distance0.248Time1:15.80Pace5:05.65
Cumilative:Distance0.248Time1:15.80Pace5:05.65
Joseph's split
Split 2:Distance0.000Time0:03.00Pace0:00.00
Cumilative:Distance0.248Time1:18.80Pace5:17.74
Waiting for Jacob.
 
Leg 3:Distance0.438Time3:50.10Pace8:45.94
Recovery jog.
Leg 4:Distance0.062Time0:17.30Pace4:39.03
Joseph's 100 into a headwind.
Leg 5:Distance0.124Time1:19.80Pace10:43.55
Recovery jog.
Leg 6:Distance0.062Time0:16.60Pace4:27.74
Jacob's 100.
Leg 7:Distance0.033Time0:16.90Pace8:32.12
Joseph's 100.
Leg 8:Distance0.062Time0:16.60Pace4:27.74
Jacob and Joseph racing each other in 100.
Leg 9:Distance1.100Time9:24.50Pace8:33.18
Back to the house with Joseph and Jacob.

White Crocs 1 Miles: 12.36
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.008.000.0016.10

Fast Running Friend Workout - 2015-04-04 07:26:21
Workout Totals: Distance16.100Time1:51:11.90Pace6:54.40
16 total. Shorter today due to General Conference. Did 8 mile tempo with Benjamin - he did 12 total. Joseph and Jacob ran 4.7 back to the car with me uphill into a headwind. Julia ran 2 due to the cough. Other kids did their usual distances.
Leg 1:Distance3.400Time27:44.60Pace8:09.59
Warm-up with Benjamin.
Leg 2:Distance8.000Time46:13.70Pace5:46.71
Tempo run.
Leg 3:Distance4.700Time37:13.60Pace7:55.23
With Joseph and Jacob.

White Crocs 1 Miles: 16.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Watched General Conference with the family. Took a nap afterwards, then we went for a walk near Bridal Veil Falls.

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-04-06 07:26:50
Workout Totals: Distance12.000Time1:32:00.90Pace7:40.07
Regular 12. Kids did usual distances, except Joseph and Jacob ran a little shorter - only 3 in preparation for the time trial tomorrow.
Leg 1:Distance9.000Time1:08:49.80Pace7:38.87
With Benjamin.
Leg 2:Distance3.000Time23:11.10Pace7:43.70
With Joseph and Jacob.

White Crocs 1 Miles: 12.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.451.001.000.2511.70

Fast Running Friend Workout - 2015-04-07 08:02:46
Workout Totals: Distance11.689Time1:32:23.00Pace7:54.21
Today was the day of time trials. Some kids ran well while others have struggled. Stephen was trying to break 9:00 in the mile, was a bit off pace at 800 (4:34) but still on pace for his 9:21 record. Unfortunately he tripped half way through and lost his will to go further, which is common for a 4-year-old.

We originally planned for Jacob to run the mile, and Joseph 2000, but today was not their day. We opened with two 90 second quarters, then Jacob could only do 97, and Joseph did not feel good enough to just take off at that point. Jacob's last lap was 93 finishing the mile in 6:12, and I do not know what Joseph was thinking because he maintained the pace and fell back by 4 seconds. Seeing he was going nowhere I stopped him. He was upset with me saying he had a great kick. I gave him a chance to prove himself, and had him run an all out 800. His emotions got him through the first 100 in 17, and 37 at 200, and then he had no juice and could only manage 93 seconds per lap pace finishing in 2:56.

Jacob also was not happy with his 6:12 and wanted some closure for the day. So I had him run an all out 800 as well. He opened in 40 at the 200, and the struggled as well finishing also in 2:56.

Benjamin had a good 800 time trial running a new PR of 2:05.4. He opened in 29.0 (tailwind), then 31.8 (headwind), 32.0 (tailwind, I ran that one with him), and 32.6 (headwind). I think this is enough 800 speed for now, time to connect the mile and the 5000 to it. He should be running 4:27 and 15:19 respectively. Historically he had a hard time following that curve, though, but we will see how he does.

Jenny did a shake-the-cobwebs time trial on the track in 6:38.8 with the splits of 1:40, 1:42, 1:41, and 1:33. Not back to her PR of 6:24 yet, but I think in a couple of weeks she might be there.

William was the only running kid who did not do a time trial today - he ran 1 mile at a normal training pace.
Leg 1:Distance0.498Time4:34.00Pace9:10.20
With Stephen, Joseph, and Jacob.
Leg 2:Distance1.000Time6:16.30Pace6:16.30
Joseph and Jacob's mile time trial.
Split 1:Distance1.000Time6:12.00Pace6:12.00
Cumilative:Distance1.000Time6:12.00Pace6:12.00
Jacob's time.
Split 2:Distance0.000Time0:04.30Pace0:00.00
Cumilative:Distance1.000Time6:16.30Pace6:16.30
Waited for Joseph.
 
Leg 3:Distance0.498Time2:56.20Pace5:53.82
Joseph's 800.
Leg 4:Distance0.498Time2:56.30Pace5:54.02
Jacob's 800.
Leg 5:Distance1.611Time14:15.00Pace8:50.73
Warm-up and strides with Benjamin. Jenny ran with us for the warm-up part.
Split 1:Distance1.050Time8:52.30Pace8:26.95
Cumilative:Distance1.050Time8:52.30Pace8:26.95
Split 2:Distance0.062Time0:15.90Pace4:16.45
Cumilative:Distance1.112Time9:08.20Pace8:12.99
Split 3:Distance0.062Time0:51.00Pace13:42.58
Cumilative:Distance1.174Time9:59.20Pace8:30.39
Split 4:Distance0.062Time0:15.50Pace4:10.00
Cumilative:Distance1.236Time10:14.70Pace8:17.33
Split 5:Distance0.375Time4:00.30Pace10:40.80
Cumilative:Distance1.611Time14:15.00Pace8:50.73
 
Leg 6:Distance0.334Time2:05.40Pace6:15.45
Benjamin's time trial - I ran from 400 to 600 and the diagonals to give him splits.
Split 1:Distance0.070Time0:29.00Pace6:54.29
Cumilative:Distance0.070Time0:29.00Pace6:54.29
Split 2:Distance0.070Time0:31.80Pace7:34.29
Cumilative:Distance0.140Time1:00.80Pace7:14.29
Split 3:Distance0.124Time0:32.00Pace4:18.06
Cumilative:Distance0.264Time1:32.80Pace5:51.52
With Benjamin from 400 to 600.
Split 4:Distance0.070Time0:32.60Pace7:45.71
Cumilative:Distance0.334Time2:05.40Pace6:15.45
 
Leg 7:Distance0.250Time3:06.90Pace12:27.60
Recovery jog with Benjamin.
Leg 8:Distance1.000Time6:38.80Pace6:38.80
Benjamin and I paced Jenny in her mile time trial.
Leg 9:Distance1.000Time9:26.70Pace9:26.70
Back to the house with Benjamin and Jenny.
Leg 10:Distance5.000Time40:07.40Pace8:01.48
More distance with Benjamin.

White Crocs 1 Miles: 11.69
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2015-04-08 07:18:02
Workout Totals: Distance13.000Time1:43:41.00Pace7:58.54
Usual easy run - kids did their usual distances.
Leg 1:Distance9.000Time1:11:34.90Pace7:57.21
With Benjamin.
Leg 2:Distance4.000Time32:06.10Pace8:01.52
With Joseph and Jacob.

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.590.003.500.0013.09

Fast Running Friend Workout - 2015-04-09 08:34:01
Workout Totals: Distance13.090Time1:39:24.50Pace7:35.65
800 meter time trials for Joseph and Jacob. Joseph ran 2:46.7, Jacob 2:47.8. New PRs for both by 4 seconds. They opened with 40 at 200, then at 300 I told Joseph to go ahead because Jacob started to struggle. Joseph was 83 at 400, Jacob 84. Then Jacob was able to relax and held the pace better. At 600 Joseph had 2:07, Jacob 2:08. And then both of them had a furious kick in a little under 40 seconds for the last 200.

Matthew ran 100 meters in 47.8 - with Jenny dangling a fruit snack in front. Good result for a kid that does not yet talk.

Benjamin and I did a workout - Benjamin did a fartlek. The target was 200 in 34 followed by 200 in 30 15 times, he was not as fast on the fast 200s hitting them in around 36, but on the slow ones he was fast running them around 25-26 seconds. I did a tempo 3 miles in 16:35 with the splits of 5:25, 5:36, 5:34. When I caught up to Benjamin he joined me and finished with me.
Leg 1:Distance0.900Time7:48.20Pace8:40.22
Warm-up with Jenny, Joseph, Jacob, and William on foot, and Stephen and Matthew in the stroller.
Leg 2:Distance0.062Time0:47.80Pace12:50.97
Matthew's time trial.
Leg 3:Distance0.120Time1:01.50Pace8:32.50
A jog with Joseph and Jacob.
Leg 4:Distance0.498Time2:47.80Pace5:36.95
Joseph and Jacob's 800 time trial. When Joseph pulled away I stayed with Jacob and timed Joseph from a distance.
Split 1:Distance0.495Time2:46.70Pace5:36.77
Cumilative:Distance0.495Time2:46.70Pace5:36.77
Joseph's time.
Split 2:Distance0.003Time0:01.10Pace6:06.67
Cumilative:Distance0.498Time2:47.80Pace5:36.95
Finishing with Jacob.
 
Leg 5:Distance0.950Time8:13.20Pace8:39.16
Back to the house with the gang. Stephen and Matthew in the stroller.
Leg 6:Distance5.280Time42:40.00Pace8:04.85
Warm-up with Benjamin.
Leg 7:Distance3.000Time16:35.40Pace5:31.80
Tempo run.
Leg 8:Distance2.280Time19:30.60Pace8:33.42
Cool-down with Benjamin.

Nike Double Stroller Miles: 1.90White Crocs 1 Miles: 13.09
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.040.000.000.0013.04

Fast Running Friend Workout - 2015-04-10 07:32:11
Workout Totals: Distance13.036Time1:43:44.90Pace7:57.52
Usual easy run. Joseph, Jacob, and Julia did 4, I pushed the stroller with Matthew and Stephen in it. Other kids ran their usual distances.
Leg 1:Distance9.100Time1:09:57.90Pace7:41.31
With Benjamin.
Leg 2:Distance3.936Time33:47.00Pace8:34.99
With Julia, Joseph, and Jacob on foot, and Matthew and Stephen in the stroller.

Nike Double Stroller Miles: 4.00White Crocs 1 Miles: 13.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.040.003.000.0020.04

Fast Running Friend Workout - 2015-04-11 07:53:02
Workout Totals: Distance20.040Time2:26:21.80Pace7:18.21
Total of 20. Joseph and Jacob did 5 - their longest run ever- and they volunteered a good pace - 20:05 first half (8:02 average), and 17:40/17:44 second half 7:02/7:03 average on the way back - Joseph pulled ahead a little at the end.

Benjamin did 12. He and I did 2x3 in the canyon, first up, second down. On the way up I did 18:25 (5:55,6:19,6:11), Benjamin 17:28 (5:41, 5:55, 5:52). On the way down I got 16:54 (5:35, 5:43, 5:36), he got 15:47 (5:18, 5:12, 5:17).

On the way back I joined Julia on foot and Joseph on a bike for a mile.
Leg 1:Distance5.000Time37:49.50Pace7:33.90
With Joseph and Jacob.
Leg 2:Distance2.300Time17:45.50Pace7:43.26
Warm-up with Benjamin.
Leg 3:Distance3.000Time18:25.90Pace6:08.63
Tempo uphill.
Leg 4:Distance1.400Time13:07.60Pace9:22.57
Recovery.
Leg 5:Distance3.000Time16:54.50Pace5:38.17
Tempo downhill.
Leg 6:Distance3.300Time26:56.40Pace8:09.82
Distance after the tempo.
Leg 7:Distance2.040Time15:22.40Pace7:32.16
More distance to finish the 20.

White Crocs 1 Miles: 20.04
Night Sleep Time: 6.50Nap Time: 1.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Talked with my mother on Skype. Went for a walk in the evening with the family.

Night Sleep Time: 7.50Nap Time: 1.00Total Sleep Time: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2015-04-13 06:51:38
Workout Totals: Distance12.100Time1:33:34.00Pace7:43.97
Usual run. Benjamin did 9, Jenny 4, Julia, Joseph and Jacob 3 - Joseph and Jacob were resting before the mile time trial tomorrow. William did 2, Stephen 1.

I have not been entering Sarah's runs, I should start for consistency. She ran 4 in 35:41 today - one of her faster times. I wonder if there are any kinds of Mother of Nine running records - if anybody knows of any running performances done by a mother of nine children I would like to know.
Leg 1:Distance9.100Time1:10:08.20Pace7:42.44
With Benjamin. Caught up to Sarah with a little bit less than 2 miles to go and helped her run 35:41 on her 4 mile course. She did a 7:58 mile in the middle.
Leg 2:Distance3.000Time23:25.80Pace7:48.60
With Joseph, Jacob, and Julia. Joseph and Jacob ran ahead and finished in around 23:08-23:09 - all over the last 230 meters or so. I am estimating they hit the last quarter which has a 230 meter uphill stretch grade varying from 3 to 6% in around 1:35. I stayed back with Julia and as I saw them pull away as if Julia and I were standing still I just thought Julia was falling apart, but she was running around 7:30 pace.

White Crocs 1 Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From The Warbeast on Mon, Apr 13, 2015 at 17:36:57 from 64.255.92.149

How do I get my entries to be blue;) dang those are some dang kewl kids

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.081.000.000.6211.70

Fast Running Friend Workout - 2015-04-14 08:16:04
Workout Totals: Distance11.702Time1:36:53.50Pace8:16.80
Today was the day of mile time trials. Jacob's was excellent - 5:57.3, new mile PR, first time under 6:00 becoming third child to break 6:00 and first while still 8 years old. Joseph had an OK one tying with Jacob in 5:57.3, also a new PR. Benjamin's was a bummer - he opened in 65.5 and then lost it mentally and just coasted at 5:00 pace finishing in 4:49.2. We will retry Thursday.

Joseph and Jacob opened in 86, Joseph was pushing me to go faster. In the second lap I sensed that Jacob was struggling and slowed it down to the slowest possible that would not make sub-6:00 out of reach - second lap was around 92.5. In the third lap both of them were struggling, but I moved forward to encourage a faster pace. The entire time Joseph was screaming No! I think he was worried about Jacob beating him. This got bad enough that I told him he needed to be quiet or he might ruin Jacob's chance for sub-6:00. Third lap was 91. In the last lap I told them to kick. Jacob needed sub-88 to break 6:00. Joseph did some screaming in the last lap, but not as much as in in the third. In spite of the screaming the last lap was superb - 85 seconds, I was not expecting that at all. Joseph was a couple of steps ahead with 100 to go, but Jacob closed all of it in the kick and they finished together with a new PR for both.

I asked Joseph later to explain the screaming. He said it just came out and he could not control it. I suppose those things happen at the age of 10 when you feel your younger brother is about to beat you.

Other kids ran their usual distances.
Leg 1:Distance1.100Time9:26.50Pace8:35.00
Warm-up with Joseph and Jacob.
Leg 2:Distance1.000Time5:57.30Pace5:57.30
The epic time trial that resulted in Jacob breaking 6:00 for the first time and earning a guinea pig and Joseph tying with him and running a PR as well.
Leg 3:Distance1.000Time9:00.00Pace9:00.00
Cool-down with Joseph and Jacob.
Leg 4:Distance1.606Time13:51.30Pace8:37.62
Warm-up with Benjamin + strides.
Split 1:Distance1.050Time8:51.00Pace8:25.71
Cumilative:Distance1.050Time8:51.00Pace8:25.71
Split 2:Distance0.062Time0:15.90Pace4:16.45
Cumilative:Distance1.112Time9:06.90Pace8:11.82
Stride
Split 3:Distance0.062Time0:48.80Pace13:07.10
Cumilative:Distance1.174Time9:55.70Pace8:27.41
Split 4:Distance0.062Time0:16.30Pace4:22.90
Cumilative:Distance1.236Time10:12.00Pace8:15.15
Stride.
Split 5:Distance0.370Time3:39.30Pace9:52.70
Cumilative:Distance1.606Time13:51.30Pace8:37.62
 
Leg 5:Distance0.496Time4:49.20Pace9:43.06
Benjamin's botched mile time trial. I ran the first and the third lap. Splits are at the 400 intervals except the last one which includes the 9.34 meter tax.
Split 1:Distance0.248Time1:05.50Pace4:24.11
Cumilative:Distance0.248Time1:05.50Pace4:24.11
Split 2:Distance0.000Time1:13.30Pace0:00.00
Cumilative:Distance0.248Time2:18.80Pace9:19.68
Split 3:Distance0.248Time1:15.40Pace5:04.03
Cumilative:Distance0.496Time3:34.20Pace7:11.85
Split 4:Distance0.000Time1:15.00Pace0:00.00
Cumilative:Distance0.496Time4:49.20Pace9:43.06
 
Leg 6:Distance1.500Time13:02.80Pace8:41.87
Cool-down with Benjamin.
Leg 7:Distance5.000Time40:46.40Pace8:09.28
More distance with Benjamin.

White Crocs 1 Miles: 11.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2015-04-15 07:53:53
Workout Totals: Distance13.000Time1:43:42.10Pace7:58.62
Easy run today. 13 for me, Benjamin did 9, Joseph, Jacob, and Jenny 4, Julia 3, William 2, Stephen 1. Got some snow.
Leg 1:Distance4.000Time32:25.00Pace8:06.25
With Joseph and Jacob.
Leg 2:Distance9.000Time1:11:17.10Pace7:55.23
With Benjamin.

White Crocs 1 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.110.000.000.5011.61

Fast Running Friend Workout - 2015-04-16 08:48:39
Workout Totals: Distance11.608Time1:34:02.10Pace8:06.05
Today Benjamin and Julia did mile time trials. Benjamin did in on the track, Julia in the canyon.

Benjamin ran 4:39.4. I ran 600 with him from 409.34 to 1009.34. I cannot take the lead anymore even for those short stretches at his mile pace when he does not crash. It took him 2.1 to get from the start to 4 laps to go, then he ran the next 400 in 64.7, followed by 70.3. So far so good. The demons attacked him over the next lap which he ran in 74.0, but he was able to shake them in the last lap with 68.3.

The time was a PR by 1.5 seconds. Not that great, but there was some wind today. What I was happy about was that he won the battle against the demons, and also that while fighting it he could still run a quarter in 74.

Julia ran an even paced 6:19.8 down the canyon on our standard course. Benjamin, Joseph, and Jacob helped me pace her. Next step for her is to run this time on the track.
Leg 1:Distance1.806Time15:24.40Pace8:31.85
Warm-up and strides with Benjamin.
Split 1:Distance1.250Time10:14.10Pace8:11.28
Cumilative:Distance1.250Time10:14.10Pace8:11.28
Split 2:Distance0.062Time0:16.30Pace4:22.90
Cumilative:Distance1.312Time10:30.40Pace8:00.49
Split 3:Distance0.062Time0:52.30Pace14:03.55
Cumilative:Distance1.374Time11:22.70Pace8:16.87
Split 4:Distance0.062Time0:16.20Pace4:21.29
Cumilative:Distance1.436Time11:38.90Pace8:06.70
Split 5:Distance0.370Time3:45.50Pace10:09.46
Cumilative:Distance1.806Time15:24.40Pace8:31.85
 
Leg 2:Distance0.372Time4:39.40Pace12:31.08
Benjamin's time trial. New PR. I ran 600 with him in the middle in 1:46.9. Considered going to the 800, but I felt I was falling off pace, and I wanted to be able to talk when Benjamin had a lap left.
Split 1:Distance0.000Time0:02.10Pace0:00.00
Cumilative:Distance0.000Time0:02.10Pace0:00.00
Split 2:Distance0.000Time1:04.70Pace0:00.00
Cumilative:Distance0.000Time1:06.80Pace0:00.00
Split 3:Distance0.248Time1:10.30Pace4:43.47
Cumilative:Distance0.248Time2:17.10Pace9:12.82
Split 4:Distance0.124Time0:36.40Pace4:53.55
Cumilative:Distance0.372Time2:53.50Pace7:46.40
Split 5:Distance0.000Time0:37.60Pace0:00.00
Cumilative:Distance0.372Time3:31.10Pace9:27.47
Split 6:Distance0.000Time1:08.30Pace0:00.00
Cumilative:Distance0.372Time4:39.40Pace12:31.08
 
Leg 3:Distance1.450Time12:40.20Pace8:44.28
Back to the house with Benjamin.
Leg 4:Distance0.700Time6:01.10Pace8:35.86
Warm-up with Julia, Benjamin, Joseph, and Jacob.
Leg 5:Distance1.000Time6:19.80Pace6:19.80
Julia's time trial.
Leg 6:Distance2.280Time18:59.50Pace8:19.78
Cool-down with Benjamin, Julia, Joseph, and Jacob.
Leg 7:Distance4.000Time29:57.70Pace7:29.43
Back to the car alone.

White Crocs 1 Miles: 11.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Fast Running Friend Workout - 2015-04-17 07:23:41
Workout Totals: Distance13.100Time1:41:37.50Pace7:45.46
Usual run. Total of 13. Kids ran their usual distances - Benjamin 9, Jenny, Joseph, and Jacob - 4, Julia - 3, William - 2, Stephen - 1. Stephen's new fruit snack standard is 10:00 mile and he usually gets it.
Leg 1:Distance9.100Time1:10:32.50Pace7:45.11
With Benjamin
Leg 2:Distance4.000Time31:05.00Pace7:46.25
With Joseph and Jacob.

White Crocs 1 Miles: 13.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Burt on Tue, Apr 21, 2015 at 08:24:42 from 174.26.194.193

Happy birthday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.090.000.001.5019.59

Fast Running Friend Workout - 2015-04-18 08:07:35
Workout Totals: Distance19.590Time2:41:12.60Pace8:13.75
19.5 total. Benjamin did 12.7 with a workout 3x1 mile down the canyon with 200 recovery jog. I did half miles with longer recovery with him. This was a breakthrough workout for him. I gave him a target of 4:48 for the first one, then just try 4:48s for the rest of it expecting something like 4:53-4:51 for the remaining two - 200 is a very short recovery, the workout is basically like racing 3 miles. He did 4:51, 4:48, 4:44. I knew something was different when I noticed that within 100 meters of jogging after the first interval his breathing sounded recovered. Another good sign is that when he finished the last one he was standing up instead of laying on the ground like he usually does. Something in the area of aerobic support got rewired in his body, which I suppose you should expect around the age of 16. We will see if he can translate that rewiring into a decent 5000 performance next week in the Clarence Robison Invitational.

I had a decent workout as well - 2:27.6, 2:25.7, 2:22.3. On the last one after the first quarter in 71 I thought I was going to lose it, but one step at a time I was able to maintain the pace to the finish.

Julia, Joseph, and Jacob did a long run today - 5 miles. Other kids ran their usual distances.
Leg 1:Distance5.550Time45:10.10Pace8:08.31
Warm-up with Benjamin.
Leg 2:Distance3.040Time20:03.20Pace6:35.79
The workout.
Split 1:Distance0.500Time2:27.60Pace4:55.20
Cumilative:Distance0.500Time2:27.60Pace4:55.20
Split 2:Distance0.540Time4:23.40Pace8:07.78
Cumilative:Distance1.040Time6:51.00Pace6:35.19
Split 3:Distance0.500Time2:25.70Pace4:51.40
Cumilative:Distance1.540Time9:16.70Pace6:01.49
Split 4:Distance0.500Time4:35.70Pace9:11.40
Cumilative:Distance2.040Time13:52.40Pace6:48.04
Split 5:Distance0.500Time2:22.30Pace4:44.60
Cumilative:Distance2.540Time16:14.70Pace6:23.74
Split 6:Distance0.500Time3:48.50Pace7:37.00
Cumilative:Distance3.040Time20:03.20Pace6:35.79
 
Leg 3:Distance4.000Time34:55.80Pace8:43.95
Cool-down with Benjamin.
Leg 4:Distance5.000Time43:13.30Pace8:38.66
With Julia, Joseph, and Jacob.
Leg 5:Distance1.000Time9:53.10Pace9:53.10
With William, and Stephen.
Leg 6:Distance1.000Time7:57.10Pace7:57.10
With William.

White Crocs 1 Miles: 19.59
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Was very tired in the afternoon and took a long nap. Went for a walk in the neighborhood in the evening.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2015-04-20 07:18:43
Workout Totals: Distance13.000Time1:39:40.50Pace7:40.04
Usual run - total of 13. Kids ran their usual distances.
Leg 1:Distance9.000Time1:09:59.80Pace7:46.64
With Benjamin.
Leg 2:Distance4.000Time29:40.70Pace7:25.18
With Joseph and Jacob. Joseph ran ahead and finished in 29:32. Their first half was 15:38. So 13:54 second half for Joseph, 14:02 for Jacob.

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.001.000.0013.04

Fast Running Friend Workout - 2015-04-21 09:22:49
Workout Totals: Distance4.030Time32:54.60Pace8:09.98
I turned 42 today. Jacob, and Joseph did a mile time trial of sorts in the canyon. I told them to just go quick and enjoy the speed with no particular goal in mind, just something faster than what they did on the track. They went through the first half mile in 2:55, then Jacob more or less maintained the pace, but Joseph sped up. Joseph got 5:43.3, Jacob 5:50.4.

Julia had the assignment to run the first half mile with the boys but she was not feeling well, so after trying to get her to go some decent pace for 600 meters I told her to just keep running straight to the mile at whatever pace she was running and sped up to catch with Joseph and Jacob. I really had to move because I was already about 10 seconds behind. So I hit 800 in 3:01, and then caught up to Jacob at around 1000 meter mark. I stayed with him until 200 meters to go, and then surged to catch up to Joseph so I could time him.

Julia finished in 6:40.1. Then we ran home.
Leg 1:Distance0.750Time6:37.80Pace8:50.40
Warm-up with Joseph, Jacob, and Julia.
Leg 2:Distance1.000Time6:40.10Pace6:40.10
The time trial.
Split 1:Distance1.000Time5:43.30Pace5:43.30
Cumilative:Distance1.000Time5:43.30Pace5:43.30
Joseph's time.
Split 2:Distance0.000Time0:07.10Pace0:00.00
Cumilative:Distance1.000Time5:50.40Pace5:50.40
Waiting for Jacob.
Split 3:Distance0.000Time0:49.70Pace0:00.00
Cumilative:Distance1.000Time6:40.10Pace6:40.10
Waiting for Julia.
 
Leg 3:Distance2.280Time19:36.70Pace8:36.10
Cool-down.
Fast Running Friend Workout - 2015-04-21 11:19:06
Workout Totals: Distance9.000Time1:10:29.50Pace7:49.94
With Benjamin after his Computation and Optimization 2 final.
Leg 1:Distance9.000Time1:10:29.50Pace7:49.94

White Crocs 1 Miles: 13.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.551.000.001.1211.67

Fast Running Friend Workout - 2015-04-22 08:26:20
Workout Totals: Distance11.676Time1:36:57.50Pace8:18.24
Today Jenny and I did 1 mile time trials down the Provo Canyon. Jenny ran 6:10.3, my goal was to break 5:00, and I reached it with Benjamin's help - 4:56.6. That is the first time I went under 5:00 since turning 40 on something that compares to sea level flat (not counting a few crazy splits in the Big Cottonwood half down 8% grade) , and it has been 2 years. So after all maybe my slow down as a master is more training than age related - I am running decent mileage, but my the volume and intensity of my intervals and tempo runs has been way down.

Joseph and Jacob did 100 meter time trial racing each other. In the first attempt Joseph did 16.0, Jacob 16.2. In the second, Joseph got 16.2, Jacob 16.3, in the third they tied with 16.4.

Jenny's splits were 90,94,93,93. Mine - 73,75,73,75. The first quarter was perfect, Benjamin eased off too much in the second quarter, then overcorrected in the third - amazingly it did not drop me, and then I did not have as much juice in the last one.

Joseph is about 1 second faster than Benjamin was at the age of 10, and Jacob is about 2 seconds faster than Benjamin was at the age of 8. Not sure what that means. Benjamin right now will run about 13.0, and probably 12.0-12.5 as an adult. I am not expecting Jacob to run 10.0 as an adult, but possibly 11.0, which coupled with the endurance would make him competitive in the 5,000 and 10,000.
Leg 1:Distance0.700Time6:09.70Pace8:48.14
Warm up with Benjamin and Jenny.
Leg 2:Distance1.000Time6:10.30Pace6:10.30
Jenny's time trial.
Leg 3:Distance1.120Time10:06.90Pace9:01.87
Recovery jog with Benjamin and Jenny.
Leg 4:Distance1.000Time4:56.60Pace4:56.60
My mile time trial.
Leg 5:Distance1.000Time9:03.10Pace9:03.10
Recovery jog with Benjamin.
Leg 6:Distance1.100Time10:54.40Pace9:54.91
To the track with Joseph, Jacob, and Julia.
Leg 7:Distance0.250Time2:12.10Pace8:48.40
A lap with Benjamin.
Leg 8:Distance0.062Time0:16.20Pace4:21.29
Joseph and Jacob's first 100 meter attempt.
Split 1:Distance0.062Time0:16.00Pace4:18.06
Cumilative:Distance0.062Time0:16.00Pace4:18.06
Split 2:Distance0.000Time0:00.20Pace0:00.00
Cumilative:Distance0.062Time0:16.20Pace4:21.29
Leg 9:Distance0.430Time3:59.90Pace9:17.91
A jog with Benjamin.
Leg 10:Distance0.062Time0:16.20Pace4:21.29
Second 100 meter attempt, Joseph's time.
Leg 11:Distance0.690Time6:07.20Pace8:52.17
Jogging with Benjamin.
Leg 12:Distance0.062Time0:16.40Pace4:24.52
Third attempt - they tied.
Leg 13:Distance1.200Time12:29.20Pace10:24.33
Back to the house.
Leg 14:Distance1.500Time12:06.30Pace8:04.20
Extra distance with Joseph and Jacob.
Leg 15:Distance1.500Time11:53.00Pace7:55.33
Extra distance alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.080.000.000.0012.08

Fast Running Friend Workout - 2015-04-23 09:00:44
Workout Totals: Distance12.080Time1:34:31.90Pace7:49.53
Easy run today - total of 12, 2 with the stroller. Benjamin did 6 to taper for the 5000 on Friday. Everybody else ran their usual distances.
Leg 1:Distance1.020Time10:01.90Pace9:50.10
With Stephen running and Matthew in the stroller. Jenny and William ran the first 0.51 with us, then turned around.
Leg 2:Distance1.020Time7:57.60Pace7:48.24
Back with Stephen and Matthew in the stroller.
Leg 3:Distance4.000Time30:55.30Pace7:43.82
With Joseph, Jacob, and Benjamin.
Leg 4:Distance2.040Time15:59.40Pace7:50.29
With Benjamin.
Leg 5:Distance4.000Time29:37.70Pace7:24.43
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-04-24 08:01:04
Workout Totals: Distance12.040Time1:38:03.30Pace8:08.65
Total of 12. Benjamin did only 4 in the morning in anticipation of Clarence Robison Invitational 5000 later in the afternoon, but when we got there the event got rescheduled to tomorrow due to lightening red alert. Perhaps for the better - the forecast is 52 F 6 mph SSW wind with cloud cover and only 20% chance of rain - almost perfect, we would like the wind to be 0 for a track race, but that rarely happens.

So Benjamin added 1 mile warm up, and 1 mile extra distance after the announcement in the afternoon.

Other kids ran their usual distances.
Leg 1:Distance4.000Time30:56.10Pace7:44.02
With Joseph and Jacob.
Leg 2:Distance1.000Time9:51.50Pace9:51.50
With Jenny and Stephen.
Leg 3:Distance4.000Time30:58.70Pace7:44.68
With Benjamin.
Leg 4:Distance1.000Time8:51.30Pace8:51.30
With Julia and William.
Leg 5:Distance2.040Time17:25.70Pace8:32.60
With Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.004.000.0020.00

Fast Running Friend Workout - 2015-04-25 07:54:11
Workout Totals: Distance20.000Time2:45:37.10Pace8:16.86
20 miles total. Kids ran their usual Saturday distances, except for Benjamin who ran a little less, but not much less than his usual 12 due to a track meet. This was his first collegiate track meet. He ran 5000 in the Clarence Robison Invitational at BYU. It was a little unusual to have a 16 year old, especially in Crocs, running against collegiate crew. Normally a boy this age would not be allowed to run, but because he is a full-time student at BYU he could run unattached.

His time was 15:52.25 and he took 7th place out of 11 finishers. Most of the way he followed two Weber State runners - Braden Perry and Derek Day. He hung on with both of them for 9 laps, then Derek fell off pace and Benjamin stayed back with him, and about a lap later he fell back, but he was able to close a good portion of the gap in the kick. So he ended up 2 seconds behind Derek and 12 seconds behind Braden.

His splits are below in the chart. To summarize, he opened with 4:55.9 in the first 1600, then ran 5:06.1, 5:15.3, and kicked in 34.9. One take back I have is that he still needs to work on his confidence. He started to fall apart mentally in the 11th lap. Having more aerobic endurance would have helped as well. He said eventually after 10 laps he just could not have his heart beat fast enough and his lungs pump enough air to support the pace.
Leg 1:Distance5.000Time38:42.30Pace7:44.46
With Joseph and Jacob.
Leg 2:Distance1.000Time9:41.30Pace9:41.30
With Benjamin, William, and Stephen.
Leg 3:Distance1.000Time8:28.70Pace8:28.70
With Benjamin and William.
Leg 4:Distance4.000Time30:01.10Pace7:30.27
Alone - to the 4 mile mark in the canyon.
Leg 5:Distance4.000Time23:23.10Pace5:50.77
Tempo run back to the house.
Leg 6:Distance0.000Time15:52.20Pace0:00.00
Benjamin's 5000 meter race. Splits by 400s, last split is 200.
Split 1:Distance0.000Time1:14.00Pace0:00.00
Cumilative:Distance0.000Time1:14.00Pace0:00.00
Split 2:Distance0.000Time1:13.00Pace0:00.00
Cumilative:Distance0.000Time2:27.00Pace0:00.00
Split 3:Distance0.000Time1:13.50Pace0:00.00
Cumilative:Distance0.000Time3:40.50Pace0:00.00
Split 4:Distance0.000Time1:15.40Pace0:00.00
Cumilative:Distance0.000Time4:55.90Pace0:00.00
Split 5:Distance0.000Time1:15.90Pace0:00.00
Cumilative:Distance0.000Time6:11.80Pace0:00.00
Split 6:Distance0.000Time1:16.60Pace0:00.00
Cumilative:Distance0.000Time7:28.40Pace0:00.00
Split 7:Distance0.000Time1:16.10Pace0:00.00
Cumilative:Distance0.000Time8:44.50Pace0:00.00
Split 8:Distance0.000Time1:17.50Pace0:00.00
Cumilative:Distance0.000Time10:02.00Pace0:00.00
Split 9:Distance0.000Time1:17.30Pace0:00.00
Cumilative:Distance0.000Time11:19.30Pace0:00.00
Split 10:Distance0.000Time1:18.30Pace0:00.00
Cumilative:Distance0.000Time12:37.60Pace0:00.00
Split 11:Distance0.000Time1:21.20Pace0:00.00
Cumilative:Distance0.000Time13:58.80Pace0:00.00
Split 12:Distance0.000Time1:18.50Pace0:00.00
Cumilative:Distance0.000Time15:17.30Pace0:00.00
Split 13:Distance0.000Time0:34.90Pace0:00.00
Cumilative:Distance0.000Time15:52.20Pace0:00.00
Last 200.
Leg 7:Distance5.000Time39:28.40Pace7:53.68
Extra distance with Benjamin.

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

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-04-27 08:23:54
Workout Totals: Distance12.040Time1:33:24.50Pace7:45.49
12 miles total. Kids ran their usual distances. Benjamin moved up to 10 miles a day.
Leg 1:Distance4.000Time31:28.30Pace7:52.07
With Joseph, Jacob, and Benjamin.
Leg 2:Distance6.000Time46:47.50Pace7:47.92
With Benjamin.
Leg 3:Distance2.040Time15:08.70Pace7:25.44
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.002.0014.02

Fast Running Friend Workout - 2015-04-28 07:53:24
Workout Totals: Distance14.020Time1:47:17.10Pace7:39.14
Usual distanced for the kids. Total of 14 for me. Benjamin and I did a workout. He did 2x2, one up one down, I did the first mile of each with him. My first interval (uphill) was 5:35.5, my second was 5:02.5. Benjamin did the uphill 2 in 11:10 (target 11:12), down in 9:55 (target 10:08). I think this was a good workout for both of us.
Leg 1:Distance2.280Time18:04.70Pace7:55.75
Warm-up with Benjamin.
Leg 2:Distance5.460Time39:00.00Pace7:08.57
Workout
Split 1:Distance1.000Time5:35.50Pace5:35.50
Cumilative:Distance1.000Time5:35.50Pace5:35.50
Uphill
Split 2:Distance2.460Time21:09.10Pace8:35.89
Cumilative:Distance3.460Time26:44.60Pace7:43.76
Recovery
Split 3:Distance1.000Time5:02.50Pace5:02.50
Cumilative:Distance4.460Time31:47.10Pace7:07.60
Downhill
Split 4:Distance1.000Time7:12.90Pace7:12.90
Cumilative:Distance5.460Time39:00.00Pace7:08.57
Jog to meet Benjamin
Leg 3:Distance2.280Time19:10.40Pace8:24.56
Cool-down to the house.
Leg 4:Distance4.000Time31:02.00Pace7:45.50
With Joseph and Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2015-04-29 07:16:06
Workout Totals: Distance13.000Time1:42:59.30Pace7:55.33
Total of 13. Kids ran their usual distances.
Leg 1:Distance6.000Time47:14.30Pace7:52.38
With Benjamin
Leg 2:Distance4.000Time31:22.60Pace7:50.65
With Benjamin, Joseph, and Jacob.
Leg 3:Distance3.000Time24:22.40Pace8:07.47
With Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.060.0014.81

Fast Running Friend Workout - 2015-04-30 08:16:20
Workout Totals: Distance14.812Time1:53:31.20Pace7:39.84
William attempted an 800 meter time trial, but stopped shortly after 600. Benjamin and I did a tempo run - 3 miles down the canyon in 16:24.9. Otherwise a usual day.
Leg 1:Distance0.300Time2:58.50Pace9:55.00
Warm-up.
Leg 2:Distance0.400Time2:49.40Pace7:03.50
William's botched 800 meter time trial - he made it to 600 meters in 2:37, ran a bit more and then just stopped claiming he could not breath. I am suspecting the problem was that when he gets a lot of air flow it bothers him more than our other children - he appears to have a hyper-sensitive nervous system. So some special training will be needed to reach a higher level in 800 meters - we will work on it.
Leg 3:Distance0.450Time3:59.70Pace8:52.67
Jogging around the track with William, Joseph and Jacob.
Leg 4:Distance0.062Time0:21.40Pace5:45.16
William's 100 meters.
Leg 5:Distance3.000Time23:49.80Pace7:56.60
With Joseph and Jacob.
Leg 6:Distance5.300Time43:04.40Pace8:07.62
Warm-up with Benjamin.
Leg 7:Distance3.000Time16:24.90Pace5:28.30
3 mile tempo down the canyon - Benjamin paced me - splits 5:34, 5:26, 5:24. Some headwind.
Leg 8:Distance2.300Time20:03.10Pace8:43.09
Cool-down with Benjamin.

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

Fast Running Friend Workout - 2015-05-01 09:25:13
Workout Totals: Distance12.000Time1:27:01.80Pace7:15.15
Total of 12. Started with 4 with Benjamin, Joseph, and Jacob. Then had to take a break to deal with a work emergency, so Benjamin ran 6 more alone. Once the fire was over, ran 8 more alone.
Leg 1:Distance4.000Time31:12.80Pace7:48.20
With Joseph, Jacob, and Benjamin.
Leg 2:Distance8.000Time55:49.00Pace6:58.62
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.530.006.000.0017.53

Fast Running Friend Workout - 2015-05-02 08:39:19
Workout Totals: Distance17.530Time2:12:15.00Pace7:32.65
Total of 17. William ran a 400 PR - 1:37.8 and was quite excited about it. Benjamin and I did a tempo interval workout - 2 up the canyon, long recovery, then 4 down the canyon. Joseph and Jacob did 5 miles. Details below.
Leg 1:Distance0.250Time2:20.00Pace9:20.00
Warm-up with William, Joseph, Jacob, and Benjamin.
Leg 2:Distance0.240Time1:37.80Pace6:47.50
William's 400 time trial. New PR. Splits were 25,25,25, and 27.
Leg 3:Distance0.500Time4:40.00Pace9:20.00
More distance with the gang.
Leg 4:Distance2.300Time21:00.70Pace9:08.13
Warm-up with Benjamin.
Leg 5:Distance2.000Time12:15.90Pace6:07.95
First interval - up the canyon. Splits 6:02,6:13. Benjamin got 11:39 with even splits.
Leg 6:Distance1.600Time12:52.90Pace8:03.06
Recovery jog.
Leg 7:Distance4.000Time22:42.60Pace5:40.65
Leg 8:Distance1.640Time15:39.10Pace9:32.62
Cool-down with Benjamin.
Leg 9:Distance5.000Time39:06.00Pace7:49.20
With Joseph and Jacob. Benjamin ran the first 0.75 with us then turned around.

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

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-05-04 06:49:56
Workout Totals: Distance12.040Time1:30:06.70Pace7:29.06
Total of 12. Kids ran their usual distances. Benjamin had his first day at a real job. He is working an internship as a software developer with me at RedX.
Leg 1:Distance2.040Time14:41.80Pace7:12.25
Alone.
Leg 2:Distance4.000Time31:21.20Pace7:50.30
With Benjamin, Joseph, and Jacob.
Leg 3:Distance6.000Time44:03.70Pace7:20.62
With Benjamin.

White Crocs 1 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-05-05 07:06:21
Workout Totals: Distance12.040Time1:31:20.50Pace7:35.19
Total of 12. Joseph and Jacob were on the move today - Joseph got 27:59 on our 4 mile course, Jacob 28:24. Benjamin did 10, other kids their usual distances.
Leg 1:Distance6.000Time47:43.20Pace7:57.20
With Benjamin.
Leg 2:Distance4.000Time28:24.80Pace7:06.20
With Jacob. Benjamin and Joseph start with us, but I sent them ahead after the first 1.5 because Joseph was itching to go.
Leg 3:Distance2.040Time15:12.50Pace7:27.30
Alone.

White Crocs 1 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-05-06 06:54:53
Workout Totals: Distance12.040Time1:33:42.90Pace7:47.02
Total of 12. Kids ran their usual distances.
Leg 1:Distance2.040Time14:43.20Pace7:12.94
Alone.
Leg 2:Distance6.000Time47:05.00Pace7:50.83
With Benjamin.
Leg 3:Distance4.000Time31:54.70Pace7:58.68
With Benjamin, Joseph, and Jacob.

White Crocs 1 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.003.000.0015.04

Fast Running Friend Workout - 2015-05-07 06:56:42
Workout Totals: Distance15.040Time1:55:05.40Pace7:39.14
 
Leg 1:Distance5.400Time43:53.30Pace8:07.65
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:31.60Pace5:30.53
Tempo run down the canyon. Benjamin's assignment was 5:30 - 5:20 - 5:10. Mine was to hang on for the first 2, then finish respectably. Benjamin did 5:27 - 5:21 - 5:00 (15:48). I got 5:27 - 5:22 - 5:42. The pace was not even, there was a 78 second quarter in the middle of the second mile, that wore me out.
Leg 3:Distance1.640Time14:14.60Pace8:41.10
Cool-down.
Leg 4:Distance4.000Time31:02.60Pace7:45.65
With Joseph and Jacob.
Leg 5:Distance1.000Time9:23.30Pace9:23.30
With Sarah.

White Crocs 1 Miles: 15.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.2012.00

Fast Running Friend Workout - 2015-05-08 07:08:48
Workout Totals: Distance12.000Time1:37:39.70Pace8:08.31
Total of 12. Kids ran their usual distances. Details below.
Leg 1:Distance2.000Time17:49.90Pace8:54.95
With William.
Leg 2:Distance4.000Time31:56.00Pace7:59.00
With Joseph, Jacob, and Benjamin.
Leg 3:Distance6.000Time47:53.80Pace7:58.97
With Benjamin. We did a couple of sprints to measure his leg turnover. It was quite remarkable. He took only 51 steps to cover 100 meters in 15.3 - that is 200 steps per minute. Now we just need to figure out how to make that turnover sustainable for the full mile. Then we tried to get another measurement over 200 but we misidentified the mark and ended up running some extra distance.
Split 1:Distance3.700Time29:07.20Pace7:52.22
Cumilative:Distance3.700Time29:07.20Pace7:52.22
Split 2:Distance0.062Time0:15.30Pace4:06.77
Cumilative:Distance3.762Time29:22.50Pace7:48.50
Stayed with Benjamin.
Split 3:Distance0.458Time4:16.00Pace9:18.95
Cumilative:Distance4.220Time33:38.50Pace7:58.32
Split 4:Distance0.140Time0:39.90Pace4:45.00
Cumilative:Distance4.360Time34:18.40Pace7:52.11
Tried to count my steps and that threw me off - could not keep up with Benjamin. He hit this stretch in around 34.
Split 5:Distance1.640Time13:35.40Pace8:17.20
Cumilative:Distance6.000Time47:53.80Pace7:58.97
 

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Fast Running Friend Workout - 2015-05-09 10:38:07
Workout Totals: Distance15.000Time1:53:12.70Pace7:32.85
Cut the distance short today due to the OpenWest Capture The Flag hacking competition. It was a lot of fun - first time for me not counting one time we joined the BYU students/alumni and helped them with a couple of problems. Benjamin and I placed high enough to get a small prize - Zareason keyboard. The competition was won by a hacker with a long beard.

I think we can do better next year with a little bit of specific preparation. E.g. we did not solve the password cracking problem due to the lack of operational experience with John The Ripper or HashCat. It took us too long to recognize a PNG file that was missing the first 4 bytes. We wasted a lot of time sending the cookie in the wrong format in an HTTP security circumvention problem. In another problem we failed to recognize a based-13 encoded integer. And we knew nothing about tor or wireless security tools.

However, we did quite well with the Linux binary executable problems that required disassembling and tracing the code.

On the running front, Benjamin and I ran 15 miles, Joseph and Jacob did 5 - Joseph took off with Benjamin after the first 1.5 and ran a course PR of 36:28. Jacob stayed with me and coasted in 38:14. Other kids ran their usual distances.
Leg 1:Distance5.000Time38:14.40Pace7:38.88
With Jacob. Benjamin and Joseph ran ahead after the first 1.5.
Leg 2:Distance10.000Time1:14:58.30Pace7:29.83
With Benjamin. We were thoroughly wet at the finish.

White Crocs 1 Miles: 15.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.50Nap Time: 2.00Total Sleep Time: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-05-11 07:03:29
Workout Totals: Distance12.040Time1:32:33.70Pace7:41.27
Usual run. 12 total. Kids ran their usual distances.
Leg 1:Distance2.040Time14:20.30Pace7:01.72
Alone.
Leg 2:Distance6.000Time47:17.60Pace7:52.93
With Benjamin.
Leg 3:Distance4.000Time30:55.80Pace7:43.95
With Benjamin, Joseph, and Jacob.

White Crocs 1 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.590.000.500.0012.09

Fast Running Friend Workout - 2015-05-12 07:35:46
Workout Totals: Distance12.088Time1:36:26.50Pace7:58.70
Usual 12 miles, kids ran their usual distances, except Joseph and Jacob did 800 meter time trial. Both got a PR - Joseph 2:44.4 - improvement of 2.4, Jacob - 2:47.4 - improvement of 0.4. Benjamin paced Joseph, I stayed with Jacob. Joseph's splits were 40, 41, 43, 40. Jacob got 41, 42, 43, 41.
Leg 1:Distance1.050Time9:10.90Pace8:44.67
Leg 2:Distance0.498Time2:47.40Pace5:36.14
Joseph and Jacob's 800 meter time trial.
Split 1:Distance0.488Time2:44.40Pace5:36.89
Cumilative:Distance0.488Time2:44.40Pace5:36.89
Joseph's split.
Split 2:Distance0.010Time0:03.00Pace5:00.00
Cumilative:Distance0.498Time2:47.40Pace5:36.14
Jacob's split.
 
Leg 3:Distance2.500Time21:38.60Pace8:39.44
Cool-down with Joseph, Jacob, and Benjamin.
Leg 4:Distance6.000Time47:25.90Pace7:54.32
With Benjamin.
Leg 5:Distance2.040Time15:23.70Pace7:32.79
Alone.

White Crocs 1 Miles: 12.09
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-05-13 07:28:43
Workout Totals: Distance12.040Time1:34:27.20Pace7:50.70
Another standard 12. Kids ran their usual distances.
Leg 1:Distance2.040Time14:47.20Pace7:14.90
Alone.
Leg 2:Distance4.000Time31:46.80Pace7:56.70
With Benjamin, Joseph, and Jacob.
Leg 3:Distance6.000Time47:53.20Pace7:58.87
With Benjamin.

White Crocs 1 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2015-05-14 08:31:31
Workout Totals: Distance12.000Time1:24:46.90Pace7:03.91
Benjamin had a cold today and ran only 4. Other kids ran their usual distances. Total of 12 for me. I did a 2 mile tempo run in 10:58.
Leg 1:Distance4.000Time29:48.80Pace7:27.20
With Benjamin, Joseph, and Jacob.
Leg 2:Distance8.000Time54:58.10Pace6:52.26
Alone. Did a tempo run.
Split 1:Distance4.360Time32:08.70Pace7:22.36
Cumilative:Distance4.360Time32:08.70Pace7:22.36
Split 2:Distance2.000Time10:58.20Pace5:29.10
Cumilative:Distance6.360Time43:06.90Pace6:46.75
Splits - 5:31, 5:27
Split 3:Distance1.640Time11:51.20Pace7:13.66
Cumilative:Distance8.000Time54:58.10Pace6:52.26
 

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.460.000.580.0014.04

Fast Running Friend Workout - 2015-05-15 07:54:40
Workout Totals: Distance14.040Time1:46:55.30Pace7:36.93
Total of 14 today, 10 + 4. Benjamin did 6, other kids their usual distances.
Leg 1:Distance3.000Time22:47.90Pace7:35.97
Started alone, but then found Sarah.
Split 1:Distance1.500Time10:52.20Pace7:14.80
Cumilative:Distance1.500Time10:52.20Pace7:14.80
Alone.
Split 2:Distance0.580Time3:15.30Pace5:36.72
Cumilative:Distance2.080Time14:07.50Pace6:47.45
Catching up to Sarah.
Split 3:Distance0.920Time8:40.40Pace9:25.65
Cumilative:Distance3.000Time22:47.90Pace7:35.97
With Sarah.
 
Leg 2:Distance4.000Time30:17.20Pace7:34.30
With Benjamin, Joseph, and Jacob.
Split 1:Distance4.000Time30:12.90Pace7:33.23
Cumilative:Distance4.000Time30:12.90Pace7:33.23
Finished with Joseph.
Split 2:Distance0.000Time0:04.30Pace0:00.00
Cumilative:Distance4.000Time30:17.20Pace7:34.30
Waited for Benjamin and Jacob.
 
Leg 3:Distance1.000Time7:20.60Pace7:20.60
Alone.
Leg 4:Distance2.040Time16:07.10Pace7:54.07
With Benjamin.
Leg 5:Distance4.000Time30:22.50Pace7:35.62
With Mary in the stroller later in the evening.

Nike Double Stroller Miles: 4.00White Crocs 1 Miles: 14.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.040.002.000.0021.04

Fast Running Friend Workout - 2015-05-16 08:40:59
Workout Totals: Distance21.040Time2:45:32.10Pace7:52.06
Total of 21. Benjamin did 10, Joseph and Jacob 5, other kids did their usual distances. Benjamin and I did a tempo run down the canyon. His target was 10:40 as he was recovering from the cold, but he found a bit more juice and ran 10:19 with the splits of 5:12 and 5:07.
Leg 1:Distance1.000Time7:02.00Pace7:02.00
Alone.
Leg 2:Distance5.000Time40:16.40Pace8:03.28
With Joseph and Jacob. Slower today than normal because Joseph was out of fuel. After he finished I told him to eat extra for breakfast.
Leg 3:Distance1.000Time8:12.40Pace8:12.40
With William.
Leg 4:Distance1.000Time7:52.20Pace7:52.20
With William. This mile earned him a trip to Jamba Juice. He has gotten stagnant and has been having confidence issues so I told him I would take him to Jamba Juice any time he hit a mile under 8:00. His last half was 3:38.
Leg 5:Distance1.000Time8:32.90Pace8:32.90
With Benjamin running and Matthew in the stroller.
Leg 6:Distance9.000Time1:08:18.70Pace7:35.41
With Benjamin. We did a tempo run.
Split 1:Distance4.700Time37:46.90Pace8:02.32
Cumilative:Distance4.700Time37:46.90Pace8:02.32
Split 2:Distance2.000Time10:59.00Pace5:29.50
Cumilative:Distance6.700Time48:45.90Pace7:16.70
Tempo run. Splits of 5:35 and 5:24. Benjamin got 10:19.
Split 3:Distance2.300Time19:32.80Pace8:29.91
Cumilative:Distance9.000Time1:08:18.70Pace7:35.41
 
Leg 7:Distance2.040Time14:48.90Pace7:15.74
Alone.
Leg 8:Distance1.000Time10:28.60Pace10:28.60
With Stephen.

White Crocs 1 Miles: 21.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Fast Running Friend Workout - 2015-05-18 07:29:51
Workout Totals: Distance12.020Time1:33:36.00Pace7:47.22
12 total. Kids ran their usual distances. William ran 7:30 mile and earned another trip to Jamba Juice. Details below.
Leg 1:Distance1.000Time7:30.80Pace7:30.80
With Benjamin, Joseph, Jacob, and William running, and Matthew in the stroller. William ran the splits of 3:56/3:34 and almost got a mile PR earning another trip to Jamba Juice.
Leg 2:Distance1.020Time8:35.30Pace8:25.20
Same company for one more mile.
Leg 3:Distance2.000Time14:13.10Pace7:06.55
Put William in the stroller and continued with the rest of the group. Joseph of course decided to give me a workout and started pushing the pace while I was pushing a stroller with a 2-year-old and a 6-year-old on rolling hills.
Leg 4:Distance6.250Time49:30.40Pace7:55.26
With Benjamin.
Leg 5:Distance1.750Time13:46.40Pace7:52.23
Alone.

Nike Double Stroller Miles: 2.02White Crocs 1 Miles: 12.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.000.0011.00

Fast Running Friend Workout - 2015-05-19 07:40:54
Workout Totals: Distance11.000Time1:20:39.60Pace7:19.96
11 total. Kids ran their usual distances. Benjamin and I did a 3 mile tempo run from the canyon to the house. He got 16:01, I got 17:23. A little bit less distance today because we went to the Payson Temple Open House.
Leg 1:Distance1.000Time8:22.90Pace8:22.90
With William.
Leg 2:Distance4.000Time31:12.60Pace7:48.15
With Benjamin, Joseph, and Jacob.
Leg 3:Distance3.000Time23:41.00Pace7:53.67
With Benjamin.
Leg 4:Distance3.000Time17:23.10Pace5:47.70
Tempo run from the magic spot in the canyon to the house. This is a slower course - has rolling hills. Benjamin got 16:01.

White Crocs 1 Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.330.000.000.0014.33

Fast Running Friend Workout - 2015-05-20 09:03:31
Workout Totals: Distance14.330Time1:53:05.10Pace7:53.49
Total of 14.3. Kids ran their usual distances.
Leg 1:Distance10.250Time1:20:13.00Pace7:49.56
With Benjamin and David in the canyon. David is the 4th place Putnam scorer from BYU last year, he and Benjamin are getting ready for Putnam this year, so we were solving Putnam problems on the run. I solved one, still kicking around some in my old age, they solved a few more that were beyond me without being able to sit down and think - all while running. Perhaps it is more than a coincidence that both 3rd and 4th scorer were capable of running 10 miles at sub-8:00 pace and be conversational. I am of the opinion that if kids start running to school instead of taking school bus (or just running and learning at home) their math performance will improve.
Leg 2:Distance2.040Time17:38.30Pace8:38.77
With Joseph, Jacob, and William.
Leg 3:Distance2.040Time15:13.80Pace7:27.94
With Joseph and Jacob.

White Crocs 1 Miles: 14.33
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2015-05-21 07:11:56
Workout Totals: Distance10.000Time1:19:06.40Pace7:54.64
14 total in two runs. Kids ran their usual distances.
Leg 1:Distance6.000Time47:08.00Pace7:51.33
With Benjamin.
Leg 2:Distance4.000Time31:58.40Pace7:59.60
With Benjamin, Joseph, and Jacob.
Fast Running Friend Workout - 2015-05-21 20:48:01
Workout Totals: Distance4.000Time31:14.20Pace7:48.55
 
Leg 1:Distance4.000Time31:14.20Pace7:48.55
Pushed Matthew and Mary in the stroller, Joseph rode alongside on a bike.

Nike Double Stroller Miles: 4.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.560.000.500.0012.06

Fast Running Friend Workout - 2015-05-22 08:18:29
Workout Totals: Distance12.056Time1:37:27.10Pace8:05.00
Total of 12. Today William set a mile PR by 17 seconds running 7:10.6. More Jamba Juice. His splits were 1:44 - 1:50 - 1:46 - 1:48. He is getting close to going sub-7:00. Joseph and Jacob did an 800 time trial, but something was wrong - neither of them had the juice for some reason. Joseph got 2:47.0, Jacob 2:50.8. Need to figure out if this was just a bad day or maybe they need to do some shorter distance speed. Otherwise kids ran their usual distances.
Leg 1:Distance0.180Time1:51.60Pace10:20.00
Warm-up.
Leg 2:Distance0.496Time2:50.80Pace5:44.35
Joseph's and Jacob's 800 time trial.
Split 1:Distance0.496Time2:47.00Pace5:36.69
Cumilative:Distance0.496Time2:47.00Pace5:36.69
Split 2:Distance0.000Time0:03.80Pace0:00.00
Cumilative:Distance0.496Time2:50.80Pace5:44.35
 
Leg 3:Distance1.000Time7:10.60Pace7:10.60
William's mile time trial.
Leg 4:Distance2.340Time19:46.20Pace8:26.92
With Joseph and Jacob.
Leg 5:Distance6.000Time48:44.20Pace8:07.37
With Benjamin. Rob joined us for the last couple of miles.
Leg 6:Distance2.040Time17:03.70Pace8:21.81
With Rob.

White Crocs 1 Miles: 12.06
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Race: Uneventful Provo River Half Marathon (13.109 Miles) 01:17:15, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.350.0013.110.0020.46

Fast Running Friend Workout - 2015-05-23 08:17:04
Workout Totals: Distance20.460Time2:17:42.30Pace6:43.83
Total of 20. Benjamin and I did the Uneventful Provo River Half Marathon - meaning we ran the course at race effort for me, endurance tempo run for Benjamin, but there was no official race. Stephen set a mile PR of 9:17 on the little boy course, splits of 4:46/4:31 paced by Julia. Julia figured out a way to get him going - it was not easy. She started making up a story as she ran but she ran the pace for Stephen's record - so he had to keep up to be able to hear the story. Joseph and Jacob did 5. Otherwise kids ran their usual distances.
Leg 1:Distance1.250Time10:42.40Pace8:33.92
Warm-up with Benjamin.
Leg 2:Distance13.110Time1:17:15.70Pace5:53.60
The Uneventful Half. After the first 4 miles or so I developed a side-ache. Possibly from the lack of long downhill running practice. First two miles were at around 5:30 pace, then we slowed down to 5:45-5:50 or so. On the uphill the side ache went away and I was pleasantly surprised that I managed to run 6:16. However once the downhill resumed the side ache came back and I could barely keep it sub-6:00. The 3 mile tempo stretch (from about 9 to about 12) was 17:48. Benjamin was solving Putnam problems in his head up until about 6 miles, then he had to focus, but he was still comfortable enough that I had to keep telling him to slow down once every half mile or so.
Leg 3:Distance1.100Time10:56.10Pace9:56.45
Cool-down.
Leg 4:Distance1.000Time7:50.70Pace7:50.70
With Julia, Joseph, and Jacob.
Leg 5:Distance4.000Time30:57.40Pace7:44.35
With Joseph and Jacob.

White Crocs 1 Miles: 20.46
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.540.000.630.0012.17

Fast Running Friend Workout - 2015-05-25 08:27:04
Workout Totals: Distance12.168Time1:35:16.90Pace7:49.83
12 total. Kids ran their usual distances. Jacob did an 800 time trial and set a new PR of 2:44.4. His splits were 39 high, 42, 43, and 39. A little bit more confidence, a little bit more fitness, and he will break 2:40, I think. If stars align, he might be competitive on the national level in the 800 in the 9-10 age division. Last year it took 2:32 to make the final, and 2:24 to win. In the 1500 10th place was 5:15, winner 4:49. Jacob right now could probably run around 5:30 in the 1500 at altitude, maybe 5:25 at sea level. Not sure how much he will improve in a year. Also not sure if I want to travel to the East Coast for Junior Olympics even if he is fit enough to win - Junior Olympics winners are quickly forgotten.

Joseph had an oppositional defiance incident that prevented him from running a good 800. I told him to put on his jacket because it was raining. He argued with me he did not need it. By the time we got done arguing I could tell that he was emotionally unfit to run the 800. When we started his emotional work-over was wearing on Jacob, and their first 200 was 42. I stopped them right there. Joseph refused to try again, which was perhaps for the better. With Joseph gone, Jacob ran very well. Joseph will be doing the time trial tomorrow.
Leg 1:Distance1.100Time9:30.70Pace8:38.82
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance0.130Time0:44.70Pace5:43.85
We will call this a pre-time-trial warm-up. We started, Joseph was making bad attitude noises, first 200 was 42, I stopped them and called this a warm-up.
Leg 3:Distance0.498Time2:44.40Pace5:30.12
Jacob's time trial. Joseph sat it out, Benjamin helped me pace Jacob.
Leg 4:Distance0.500Time4:13.90Pace8:27.80
With Benjamin and Joseph.
Leg 5:Distance2.400Time20:24.30Pace8:30.12
Extra distance with Benjamin, Joseph, and Jacob.
Leg 6:Distance1.000Time8:21.20Pace8:21.20
With Benjamin and William.
Leg 7:Distance4.500Time34:49.90Pace7:44.42
With Benjamin. Braden Perry from Weber State caught up to us and we ran the last 2 miles with him.
Leg 8:Distance2.040Time14:27.80Pace7:05.39
Alone.

White Crocs 1 Miles: 12.17
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.440.000.000.5012.94

Fast Running Friend Workout - 2015-05-26 07:30:23
Workout Totals: Distance12.938Time1:45:56.00Pace8:11.27
Today Joseph redeemed himself and ran an 800 PR of 2:43.1. Splits were 40, 41, 41, 41. This performance would have earned him 30th place at the nationals in the 9-10 age division last year. He is 10 years old.

Julia did a time trial as well,but it was not successful. She was mentally not ready. I realized that she needed a different type of training - more intervals. I am usually against intervals for kids that are 12 years old, but Julia is an exceptional case - while my other kids do it more or less naturally without much special conditioning she has a hard time giving it a good push.
Leg 1:Distance1.050Time9:02.40Pace8:36.57
With Benjamin, Joseph, and Jacob - warm-up.
Leg 2:Distance0.498Time2:43.10Pace5:27.51
Joseph's time trial - Jacob just jogged at a comfortable pace, which still produced 3:36. Benjamin helped me pace Joseph.
Leg 3:Distance2.500Time21:45.20Pace8:42.08
Some more distance with Benjamin, Joseph, and Jacob.
Leg 4:Distance6.000Time47:23.90Pace7:53.98
With Benjamin.
Leg 5:Distance1.050Time9:55.20Pace9:26.86
With Julia - warm up.
Leg 6:Distance0.210Time1:26.70Pace6:52.86
Attempt one - I could tell she was mentally not ready so I stopped her before the first quarter was over.
Leg 7:Distance0.630Time4:16.80Pace6:47.62
Attempt two. Julia made through the first quarter in 96, but then started losing steam. I waited a lap, then stopped her shortly after 1 K mark.
Leg 8:Distance1.000Time9:22.70Pace9:22.70
Back to the house with Julia.

White Crocs 1 Miles: 12.94
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.580.503.000.0012.08

Fast Running Friend Workout - 2015-05-27 07:31:54
Workout Totals: Distance12.080Time1:30:09.50Pace7:27.81
Total of 12. Kids ran their usual distance.s Julia did a speed workout. Benjamin and I did a 3 mile tempo. Details below.
Leg 1:Distance2.040Time17:00.00Pace8:20.00
With Joseph, Jacob, William, and Benjamin.
Leg 2:Distance2.040Time15:48.40Pace7:44.90
With Joseph, Jacob, and Benjamin.
Leg 3:Distance3.000Time24:54.80Pace8:18.27
With Benjamin.
Leg 4:Distance3.000Time17:13.90Pace5:44.63
3 mile tempo run from the magic spot in the Provo Canyon to the house. Splits - 5:29 (down), 5:47 (rolling), 5:57 (up). Benjamin did this in 15:25 with the splits of 5:01, 5:10, 5:14.
Leg 5:Distance1.000Time7:39.30Pace7:39.30
Speed workout with Julia. She had done 2x0.25 earlier, but was not sure of her splits, so I wanted to make sure she did it right. She hit the splits of 95 and 89. I noticed she was lazy with her arms and told her to focus on moving her arms fast. That produced a better result in the last interval.
Split 1:Distance0.250Time2:13.40Pace8:53.60
Cumilative:Distance0.250Time2:13.40Pace8:53.60
Split 2:Distance0.250Time1:35.20Pace6:20.80
Cumilative:Distance0.500Time3:48.60Pace7:37.20
Split 3:Distance0.250Time2:21.50Pace9:26.00
Cumilative:Distance0.750Time6:10.10Pace8:13.47
Split 4:Distance0.250Time1:29.20Pace5:56.80
Cumilative:Distance1.000Time7:39.30Pace7:39.30
 
Leg 6:Distance1.000Time7:33.10Pace7:33.10
Alone.

White Crocs 1 Miles: 12.08
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.040.000.000.0013.04

Fast Running Friend Workout - 2015-05-28 07:26:29
Workout Totals: Distance13.040Time1:44:40.80Pace8:01.66
Total of 13. Kids ran their usual distances except Joseph who only did 2 due to a cough and lack of energy.
Leg 1:Distance4.000Time29:53.10Pace7:28.27
With Benjamin and Jacob.
Leg 2:Distance2.040Time17:01.70Pace8:20.83
With Benjamin, Joseph and William.
Leg 3:Distance4.000Time33:12.10Pace8:18.02
With Benjamin. We got lazy. He was also tired from the tempo run the day before.
Leg 4:Distance3.000Time24:33.90Pace8:11.30
With Julia.

White Crocs 1 Miles: 13.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-05-29 07:47:03
Workout Totals: Distance12.000Time1:38:08.80Pace8:10.73
Total of 12. I asked Joseph what he thought of his condition - he said he could run full 4, but slower. During the run I had to reign in Jacob once because he wanted to go faster. When we finished all of a sudden Jacob started crying and would not tell me why. After some time - he still could not talk - I thought of asking him to write why he was crying. He started to write then regained his ability to talk and explained that he was upset because he wanted to go faster to earn a fruit snack but was not allowed to do it. Joseph and Jacob have a fruit snack standard at 32:00 for 4 miles. So I told both of them they could have a fruit snack even though they ran slower - Joseph because he was sick, Jacob because he had to stay with Joseph.
Leg 1:Distance4.000Time34:27.30Pace8:36.83
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.000Time47:42.10Pace7:57.02
With Benjamin.
Leg 3:Distance1.000Time9:11.10Pace9:11.10
With Stephen - he got a new mile PR, splits 2:26, 2:22, 2:20, 2:03.
Leg 4:Distance1.000Time6:48.30Pace6:48.30
Alone.

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.006.000.0020.10

Fast Running Friend Workout - 2015-05-30 07:36:08
Workout Totals: Distance20.100Time2:31:39.40Pace7:32.71
20 mile run. Kids ran their usual distances except William went longer than usual - 3 miles and set a new course PR of 24:56. Benjamin did 15 and we did a workout. 2 up the canyon, then long recovery and 4 down. He got 11:26 (5:40,5:46) for 2, and 20:57 (5:10,5:05,5:19,5:23) for 4. I got 11:59 (5:56,6:03) and 22:38 (5:33, 5:38, 5:43, 5:45). The direction of the wind changed in the last 2 miles, thus slower splits for both of us. More for Benjamin because the distance started to get to him. But I was happy that he still could keep it under 5:20 that late into the run.
Leg 1:Distance3.000Time24:56.10Pace8:18.70
With Benjamin, William, Joseph, and Jacob.
Leg 2:Distance2.600Time21:22.10Pace8:13.12
Warm-up with Benjamin.
Leg 3:Distance2.000Time11:59.80Pace5:59.90
Tempo run up the canyon.
Leg 4:Distance1.900Time18:00.60Pace9:28.74
Recovery.
Leg 5:Distance4.000Time22:38.10Pace5:39.52
Tempo run down the canyon.
Leg 6:Distance1.600Time15:14.60Pace9:31.62
Cool-down to the house with Benjamin.
Leg 7:Distance5.000Time37:28.10Pace7:29.62
More distance alone.

White Crocs 1 Miles: 20.10
Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
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: 2.50Total Sleep Time: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Total of 12. Kids ran their usual distances. My Motoactv watch that I had for a couple of years has a problem - the the frame with the buttons disconnected from the motherboard. Probably easy to fix for a handy guy, and there might be a chance I could fix it, but I do not have the time. It still boots, so I could get today's workout from it, but I decided not to bother since it was an easy run. Pushed the stroller for 2.2, then had Benjamin push it for another little less than 2 miles. Replacing Motoactv with a Chinese SVP phone watch for now, it can also run Fast Running Friend, we'll see how long it lasts. I know it does not like water, it got retired when Benjamin took a shower with it a couple of years ago and the touch screen stopped working. But then it dried out and started to work again.

Nike Double Stroller Miles: 2.20White Crocs 1 Miles: 12.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.000.002.0012.12

Total of 12. Usual distances for the kids. Did a workout with Benjamin, 8x300 uphill - 3-6% grade with a 500 meter recovery jog. I did all of mine in 58-59 range. Benjamin varied between 49 and 53, with most of them being around 50. Then we did an 800 on a rolling downhill which breaks the rhythm enough that I have never been able to run faster on that stretch than I do on the track/flat road. I got 2:32.6, Benjamin got 2:18. My Motoactv broke in after the first repetition, so I borrowed Jenny's watch to time the rest of the workout. Considered replacing the Motoactv with another, but then remembered that I had an SVP phone watch, so will use it for as long as it lasts.

White Crocs 1 Miles: 12.08
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-06-03 07:22:31
Workout Totals: Distance12.040Time1:35:20.20Pace7:55.10
First workout recorded by the Chinese phone watch. Usual 12. Kids ran their usual distances.
Leg 1:Distance4.850Time38:21.10Pace7:54.45
With Benjamin.
Leg 2:Distance1.150Time9:05.20Pace7:54.09
With Benjamin - odd distance due to pressing the wrong button.
Leg 3:Distance4.000Time32:16.90Pace8:04.23
With Benjamin, Joseph, and Jacob. Pushed Matthew and Mary in the stroller.
Leg 4:Distance2.040Time15:37.00Pace7:39.31
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-06-04 07:26:26
Workout Totals: Distance12.040Time1:33:28.70Pace7:45.84
Usual 12. Kids ran their usual distances. The Chinese phone watch is holding together.
Leg 1:Distance4.000Time32:10.30Pace8:02.57
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.000Time46:29.80Pace7:44.97
With Benjamin.
Leg 3:Distance2.040Time14:48.60Pace7:15.59
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.170.005.000.0012.17

Fast Running Friend Workout - 2015-06-05 07:39:04
Workout Totals: Distance12.170Time1:26:31.60Pace7:06.59
Total of 12. Benjamin did full 12 today. Joseph and Jacob did 2, William 1, Stephen 1, Jenny and Julia 2 - lower mileage tapering for the track meet tomorrow for some kids. Benjamin and I did a 5 mile tempo run at the end of 12 from a magic spot in the canyon to the house - so 3 fast miles, 1 more rolling down mile, and 1 uphill mile. He got 26:30 at a fairly even pace, last uphill mile in 5:21. I got 28:50 with the last mile in 5:59. This workout shows that he has a good shot at earning his driver's license (sub-1:10) at the Utah Valley Half.
Leg 1:Distance2.040Time15:57.10Pace7:49.17
Leg 2:Distance5.130Time41:44.20Pace8:08.15
Leg 3:Distance5.000Time28:50.30Pace5:46.06

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2015-06-06 17:31:04
Workout Totals: Distance14.000Time1:45:46.10Pace7:33.29
Total of 14 in two runs. Benjamin and I went on a young men's campout. So our mileage was reduced. We ran only 8. When the quality of the sleep goes down mileage needs to be adjusted - bad things happen when you do not.

Then I took Jenny, Julia, Joseph, Jacob, and William to the Utah USATF State Championship. They all ran 1500 meter. Joseph won his age division 9-10 in 5:21.20. Splits 84,85,88 and 64 for the last 300. Jacob was second in 9-10 division with 5:28.46 - splits 84,88,89, and 1:07 for the last 300. William was 3rd in 8 and under (he is turning 7 in October) with 6:40.16. Splits - 96, 1:56, next 300 in 1:28, and the last 400 in 1:50. I messed up on William's 1200 split because I was watching Joseph and Jacob - they put 10 and under in the same heat, so I had three sons in the same heat. Then two daughters. At least not all five at once.

Jenny ran 5:54.02 finishing second in 15-16 division, splits 90, 96, 98 and 70 for the last 300. Julia ran 6:21.23, 5th in 13-14 division - splits 96,1:46,1:47, and 72 for the last 300.

Mile conversions - Joseph 5:47, Jacob - 5:55, Jenny - 6:23, Julia - 6:52, William - 7:14. Joseph, Jacob, and Jenny got track mile PR equivalents. William was off by 4 seconds, but this is pretty much what I was expecting. This was his first track race, so it was unlikely that he would be able to pace himself correctly. He started by running a 400 PR - so given that it is pretty good that he was near Dad and brothers near perfectly paced time trial mile time.
Leg 1:Distance8.000Time1:00:18.00Pace7:32.25
With Benjamin.
Leg 2:Distance1.000Time8:48.60Pace8:48.60
Stephen's mile record.
Leg 3:Distance5.000Time36:39.50Pace7:19.90
Alone. Got drenched in the rain.

White Crocs 1 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. 

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-06-08 07:28:12
Workout Totals: Distance12.040Time1:35:55.90Pace7:58.06
Usual 12. Kids ran their usual distances.
Leg 1:Distance4.000Time33:47.20Pace8:26.80
With Benjamin, Joseph, and Jacob. William did the first 2, and rode in the stroller on the way back. Matthew rode in the stroller all the way. I pushed it for the first 3, Benjamin did for the last mile.
Leg 2:Distance6.000Time47:03.20Pace7:50.53
With Benjamin.
Leg 3:Distance2.040Time15:05.50Pace7:23.87
Alone.

Nike Double Stroller Miles: 4.00White Crocs 1 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.003.000.0014.70

Fast Running Friend Workout - 2015-06-09 07:18:15
Workout Totals: Distance14.700Time1:55:20.40Pace7:50.78
Usual day, except I ran a little longer - 14 miles today. Benjamin did 10, other kids ran their usual distance. Benjamin and I did a workout - 3 mile tempo down the canyon. I got 16:33, splits 5:24, 5:35, 5:34. He had 15:08 - 4:59, 4:59, 5:10. Both of us struggled. I think we need more sleep. Hopefully we can get it before the half-marathon this Saturday.
Leg 1:Distance5.400Time44:04.30Pace8:09.69
With Benjamin.
Leg 2:Distance3.000Time16:33.40Pace5:31.13
Tempo run.
Leg 3:Distance2.300Time19:21.10Pace8:24.83
Cool-down to the house.
Leg 4:Distance4.000Time35:21.60Pace8:50.40
With Joseph and Jacob. William ran the first 2 then rode in the stroller. Stephen ran the first mile, then rode in the stroller.

Nike Double Stroller Miles: 4.00White Crocs 1 Miles: 14.70
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-06-10 07:03:58
Workout Totals: Distance12.000Time1:35:34.20Pace7:57.85
Usual run, kids ran their usual distances, except Benjamin started tapering and ran only 8.
Leg 1:Distance4.000Time33:40.70Pace8:25.18
With Joseph and Jacob.
Leg 2:Distance8.000Time1:01:53.50Pace7:44.19
With Benjamin.

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.990.000.0010.04

Fast Running Friend Workout - 2015-06-11 07:57:44
Workout Totals: Distance10.044Time1:23:11.90Pace8:17.00
Total of 10. Did a workout with Julia 800 + 2x400 on the track. Joseph and Jacob helped me pace her. She got 3:07.0, 87.2, 91.1 - an improvement. Benjamin did 6. Other kids ran their usual distances.
Leg 1:Distance1.050Time9:23.80Pace8:56.95
Warm-up with William, Julia, Joseph, and Jacob to the track. Joseph, Jacob, and myself paced Julia in the workout.
Leg 2:Distance0.498Time3:07.00Pace6:15.50
800 with Julia, Joseph, and Jacob - splits 93,94.
Leg 3:Distance0.500Time4:38.30Pace9:16.60
Recovery.
Leg 4:Distance0.248Time1:27.20Pace5:51.61
400
Leg 5:Distance0.250Time2:23.60Pace9:34.40
Recovery.
Leg 6:Distance0.248Time1:31.10Pace6:07.34
400
Leg 7:Distance1.250Time11:41.40Pace9:21.12
Back to the house with Julia, Joseph, Jacob, and William.
Leg 8:Distance1.000Time9:21.20Pace9:21.20
With Benjamin and Stephen.
Leg 9:Distance5.000Time39:38.30Pace7:55.66
With Benjamin.

White Crocs 1 Miles: 10.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.040.000.000.008.04

Fast Running Friend Workout - 2015-06-12 07:57:31
Workout Totals: Distance8.040Time1:05:20.40Pace8:07.61
8 total. 5.5 of it with a stroller. Today was a day of records for little boys. First Stephen set a mile record - 8:41.9, splits 2:18, 2:18, 2:09, 1:56 - quarter mile record over the last quarter, and half-mile record (4:05) over the last half mile. William's fastest time before turning 5 was 8:40. Stephen has a bit over 2 months to take that down - I think he will.

Seeing his brother get a record motivated William and he wanted to try. I did not think he would pull it off because his record was recent and set on the track, and he was running on the little boy course which is slower, but he succeeded with 7:09.1. Splits - 1:48, 1:53, 1:45, 1:43 - repeat of half mile record over the second half.

Benjamin ran 4.5, Jenny jogged a little bit on the Pioneer Trek, other kids ran their usual distances.
Leg 1:Distance1.000Time8:41.90Pace8:41.90
With Julia, Joseph, Jacob, William, and Stephen. Mary and Matthew rode in the stroller on the little boy course. Stephen got a new mile record.
Leg 2:Distance1.000Time7:09.10Pace7:09.10
With Benjamin, Joseph, Jacob, and William. Mary and Matthew rode in the stroller. Little boy course. William got a new mile record.
Leg 3:Distance2.040Time17:37.30Pace8:38.28
With Benjamin, Joseph, and Jacob. Matthew and Mary rode in the stroller.
Leg 4:Distance1.500Time12:40.90Pace8:27.27
With Benjamin, and Julia. Matthew and Mary rode in the stroller.
Leg 5:Distance2.500Time19:11.20Pace7:40.48
Alone.

Nike Double Stroller Miles: 5.50White Crocs 1 Miles: 8.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Race: Utah Valley Half Marathon (13.109 Miles) 01:15:54, Place overall: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.0013.110.0019.61

Fast Running Friend Workout - 2015-06-13 05:29:38
Workout Totals: Distance19.609Time2:09:42.80Pace6:36.90
Utah Valley Half marathon - 1:15:54, 11th overall, 1st master, $150. Benjamin did 1:10:27, 5th overall, $75. New course record in the 15-18 age division. He almost got his driver's license - 27 seconds to go. This was the first time Benjamin earned cash in a race. It just happened that I earned cash as well - it was a special occasion for both of us to share the cash podium for the first time. We also set our father/son double-half PR - our times added up are 2:26:21, improvement of 1:30 from Top of Utah Half.

As for my race, I ended up in more or less no man's land after the first half mile, and ran there the entire time. First mile was 5:34, then 5:46, 22:59 at 4, 28:34 at 5, 57:19 at 10. I ran the next uphill mile in 5:55, and then just did not have the adrenaline to push for the last two, so I ended up coasting at around 6:00 pace to the finish.

Got to watch Ryan Hall do his workout. His original plan was to alternate 5:00 and 7:00 miles, but he did his recoveries somewhere closer to 6:00. Apparently he stopped to visit a port-a-potty somewhere around 3-4 miles because I saw him ahead, never passed him, and then saw him come from behind around 5 miles. For the next few miles I would pass him on his recovery, and then he would pass me on his interval. Then in the last three miles I slowed down and he maybe sped up, so I was not passing him anymore. He ended up doing the whole thing in around 1:14 - including the pit stop.

The day before at the expo he gave a good talk on how to train and race. A lot of inspired ideas. You get faster when you sleep. You have to see yourself better than you currently are. Find something to be thankful for when you race. Make yourself slightly uncomfortable in training. Expect gradual, almost invisible, improvements - not quick immediate jumps. He quoted the Bible frequently, which I appreciated.
Leg 1:Distance1.500Time12:29.80Pace8:19.87
Warm-up with Benjamin.
Leg 2:Distance13.109Time1:15:54.60Pace5:47.44
The race. Decided I did not want to mess around with the split button, so no Fast Running Friend splits.
Leg 3:Distance5.000Time41:18.40Pace8:15.68
With Joseph and Jacob. Pushed Mary and Matthew in the stroller so that Sarah could get some sleep. She had to get up early to take Benjamin and myself to the start.

Nike Double Stroller Miles: 5.00White Crocs 1 Miles: 19.60
Night Sleep Time: 6.00Nap Time: 2.00Total Sleep Time: 8.00
Comments
From RileyCook on Sun, Jun 14, 2015 at 07:04:45 from 73.52.134.194

Congrats on the Master's Victory. It was a great day for the Pachev family!

It was fun having Ryan Hall there, even if he didn't race. He seems like a great guy and I hope he can get back to olympic form.

From steve ash on Sun, Jun 14, 2015 at 07:34:48 from 64.134.6.133

Congratulations Sasha to both you and Benjamin. Nice work.

From SlowJoe on Sun, Jun 14, 2015 at 14:32:23 from 45.18.50.53

Congrats on the masters win, and to your son!

Good thing I didn't have to run a 1:10 to get my driver's license - I'd still be taking the bus.

From jtshad on Mon, Jun 15, 2015 at 13:17:57 from 141.221.191.225

Congrats on strong races for both you and Benjamin!

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: 3.00Total Sleep Time: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Travelling to Texas with the family. First day to Los Lunas, NM. Ran with the kids on the road, and then some more alone. Total of 6 miles for me. Stephen did 1, William 2, Jenny 2, Julia 3, Joseph and Jacob 4, Benjamin 6.

White Crocs 1 Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Drove to Austin, TX from Los Lunas, NM. Ran some in Los Lunas, some on the road, and some in Austin. Total of 8. Benjamin did 6, Jenny 2, Julia 2, Joseph and Jacob 4, William 3, Stephen 1.

White Crocs 1 Miles: 8.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

In Austin, TX. Very humid. Ran with the kids, total of 10. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 4, William 2, Stephen 1.

White Crocs 1 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 total. 10 in Austin, 3 in Cypress. Ran with the kids. Benjamin did 9, Jenny 4, Julia hurt her foot while messing around with an elliptical trainer and could not run. Stephen did 1, William 2, Joseph and Jacob 4.

White Crocs 1 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

In Cypress. I write those miles as easy, but they were not that easy. I have never exprienced this much humidity in my life. That is because I have never been to Texas in the heat of the summer. Kids survived. Stephen did 1, William 2, Benjamin 10, Jenny 4, Julia 1 (on grass), Joseph and Jacob 4. So far Jacob has been the most resilient of all the kids (not counting Benjamin). No issues at high altitude, with heat, or humidity. Joseph got a side ache in Colorado, and some small stomach issues from the heat/humidity, bot otherwise has been fine. Jenny and Julia have struggled the most on this trip, but overall not too bad.

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

In Cypress. Total of 13. Benjamin did 12, Jenny 3, Julia 1, Joseph and Jacob 4, William 2, Stephen 1. Sam, the owner of the rental where we are staying, joined us on a bike for most of the run. He was intrigued by a large family running together - had never seen it before. Joseph and Jacob decided to show off a little and hit their last mile in 6:53. Benjamin and I did a 2 mile tempo run towards the end in 11:44. That was hard - I'd much prefer altitude to humidity.

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.50Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church in Cypress,TX. Then visited Sarah's family in Conroe, TX. Hot and humid.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From flatlander on Tue, Jun 30, 2015 at 05:56:01 from 76.31.29.220

I wish I had known you were here, we could have had your family over. My building is the stake center on Eldridge -- is that where you attended?

From Sasha Pachev on Tue, Jun 30, 2015 at 14:24:54 from 192.168.1.1

We attended the 1st Tomball Ward at 12310 New Hampton Drive at 9 AM. That is the Cypress Stake Center according to http://lds.org/maps. I see that the Eldridge drive is right there, so this would be the same building.

From flatlander on Tue, Jun 30, 2015 at 14:35:10 from 76.31.29.220

Yes, that is the building. We attend at 1:00 but were actually out of town on Sunday. Sorry I missed you, and sorry about our weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Travel day. Drove from Cypress,TX to Los Lunas,NM with a detour to Fredricksburg,TX. Missed a head-on collision by a few minutes  - the police was there, the ambulance not yet. Could not find anything in the news about the accident - it happened in the afternoon around 1 pm CST on Highway 290 2.7 miles east of the I-10 W junction between Fredricksburg, TX and Junction,TX. There was a large house moving semi-truck involved, and a red sports car - we could not see anything else. We could not get passed it and took a 30 mile detour. Right as we turned around we saw the ambulance.

Got in 7 miles. Joseph and Jacob did 4, William 2, Stephen 1, Julia 1, Jenny 2, Sarah 1, Benjamin 7. Over 1000 miles in one day with 9 kids. Quite an eventful day.

White Crocs 1 Miles: 7.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Comments
From Rob Murphy on Mon, Jun 29, 2015 at 18:27:36 from 24.10.247.181

We could never make 1,600 miles in a day. First of all, I feel like it wrecks my body, and, secondly, I can't drive past a historic site without stopping and delivering a lecture.

From steve ash on Mon, Jun 29, 2015 at 18:44:02 from 67.2.75.218

Wow.. God was definitely watching over you and the family.

From Sasha Pachev on Mon, Jun 29, 2015 at 21:21:15 from 192.168.1.1

Rob:

I did not quite get it right with the distances - it was 1600+ miles over two days, the first day was 1000+, the second 600+. I have done 1300 miles in one day before, though, with three kids - that was harder. I-10 in Texas is a good road, speed limit is 80 most of the way - this made the trip easier.

If you ever feel like giving our kids a lecture around a historic site somewhere not too far away, we will be happy to take you with us on a short trip.

Steve - the night before we left I considered how far we were going and how much could possibly go wrong, and I prayed for a fairly long time asking the Lord for special protection. A thought came to me - if you drive all the way and nothing happens that you are aware of, you will quickly forget that you have been protected. How would you like to know you have been protected? Then I thought - I do not want too near of a miss. After we got home, I felt I had received as much of a witnesses as one possibly could without jeopardizing the development of the faith - I would compare it to getting a 25 mph tailwind while running - if it was more than that, you would go faster, but it would take away the chance from your muscles to perform the work that is needed for them to grow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Second day of driving. 600+ miles total. Drove from Los Lunas, NM to Orem. Got in 6.5 miles before we started, and 1.5 more on the road - total of 8. Benjamin ran all of it with me. Joseph and Jacob did 4, William 2, Stephen 1, Julia 2, Jenny 2, Sarah 2.

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.160.000.000.0012.16

Nice to be back home. Total of 12. Benjamin did 10, Jenny 4, Julia 2, Joseph and Jacob 4, William 2, Stephen 1.

Nike Double Stroller Miles: 2.04White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.500.001.0012.15

Fast Running Friend Workout - 2015-06-25 07:31:58
Workout Totals: Distance12.142Time1:35:25.90Pace7:51.58
Total of 12. Kids ran their usual distances, except I had Joseph and Jacob cut their mileage to be fresh for the USATF Region Meet. Took Joseph, Jacob and Julia to the track so they could feel their race pace for 1500. They each ran an 800. Julia did it in 3:08, which I thought was good. Joseph and Jacob were struggling, they barely broke 3:00 while their target was 2:48. The trip to Texas took a lot out of them.

Benjamin and I did some intervals as well down the canyon for him to feel the pace of 3000. 2x0.25 at 4:40 pace - I was able to keep up with Benjamin on both of those. Then we did 0.5 - he ran 2:20, I got 2:31.9. He was also feeling fatigue from the trip.
Leg 1:Distance4.165Time33:13.10Pace7:58.54
Warm-up with Benjamin
Leg 2:Distance1.435Time9:10.00Pace6:23.28
2x0.25 + 0.5 with Benjamin down the canyon. Benjamin's 0.5 was 2:20.
Split 1:Distance0.250Time1:10.40Pace4:41.60
Cumilative:Distance0.250Time1:10.40Pace4:41.60
Split 2:Distance0.125Time1:14.60Pace9:56.80
Cumilative:Distance0.375Time2:25.00Pace6:26.67
Split 3:Distance0.250Time1:10.90Pace4:43.60
Cumilative:Distance0.625Time3:35.90Pace5:45.44
Split 4:Distance0.310Time3:02.20Pace9:47.74
Cumilative:Distance0.935Time6:38.10Pace7:05.78
Split 5:Distance0.500Time2:31.90Pace5:03.80
Cumilative:Distance1.435Time9:10.00Pace6:23.28
 
Leg 3:Distance2.400Time19:51.60Pace8:16.50
Back to the house with Benjamin.
Leg 4:Distance0.950Time8:45.00Pace9:12.63
Warm-up with Joseph, Jacob, and Julia to the Orem High Track.
Leg 5:Distance0.496Time3:08.80Pace6:20.65
Julia's 800 interval.
Leg 6:Distance0.496Time2:59.40Pace6:01.69
800 interval with Joseph and Jacob. Jacob fell back a little.
Split 1:Distance0.496Time2:58.30Pace5:59.48
Cumilative:Distance0.496Time2:58.30Pace5:59.48
Split 2:Distance0.000Time0:01.10Pace0:00.00
Cumilative:Distance0.496Time2:59.40Pace6:01.69
 
Leg 7:Distance1.200Time11:07.50Pace9:16.25
A lap around the track and then back to the house with the kids.
Leg 8:Distance1.000Time7:10.50Pace7:10.50
Alone.

White Crocs 2 Miles: 12.14
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.900.000.250.0013.15

Fast Running Friend Workout - 2015-06-26 07:25:34
Workout Totals: Distance13.148Time1:44:50.50Pace7:58.44
Total of 13. Benjamin did 4, Joseph and Jacob 2 with 400 on the track in 86 to get a better feel for their race pace. I think they felt better than yesterday. Jenny and Julia ran 2, William 1, Stephen 1.

In the evening Benjamin won 3000 in the USATF Regional meet in 9:22.57. He beat everybody, including the 17-18 year old division. Second place in the heat was the winner of 17-18 division in 9:42. His name is AJ Eckmann. The temperature was around 95 F at 7 pm when the race started. There was one redeeming factor - the sun is not as high as 7 pm, so 95 F is not quite as bad as it could have been. Benjamin did things backwards in the race. His opening lap in 67.6 would have been perfect for a 1500. His next lap was 72.9. AJ was on his tail at this point, and looked strong, so I told him to ease off a little and let AJ lead - he did. He was around 2:59 at 1000. Then AJ completely fell apart and led that lap in 80.9. Benjamin sped up when he saw the split to 74 and dropped AJ for good. He ran something around 76,79,78, and 34 after that. His split at 2000 was 6:11 (3:12), and 3:11 for the last 1000. He ran a little faster than his split in the BYU Robison Invitational 5000, which is all I was really hoping for today given the hot conditions and the trip to Texas.
Leg 1:Distance3.000Time22:45.60Pace7:35.20
Alone.
Leg 2:Distance0.950Time8:16.70Pace8:42.84
With Joseph and Jacob to the track.
Leg 3:Distance0.248Time1:26.10Pace5:47.18
400 with Joseph and Jacob.
Leg 4:Distance0.950Time8:20.20Pace8:46.53
Back home.
Leg 5:Distance1.000Time9:03.60Pace9:03.60
With Stephen.
Leg 6:Distance1.000Time7:26.90Pace7:26.90
Alone.
Leg 7:Distance4.000Time32:00.80Pace8:00.20
With Benjamin.
Leg 8:Distance1.000Time6:39.20Pace6:39.20
Alone.
Leg 9:Distance1.000Time8:51.40Pace8:51.40
With William.

White Crocs 2 Miles: 13.15
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Fast Running Friend Workout - 2015-06-27 06:20:52
Workout Totals: Distance18.000Time2:12:03.50Pace7:20.19
19 total for the day. 1 more with Stephen in addition to what was recorded by the Fast Running Friend. Kids raced 1500 in the USATF Region Meet. It was hot again. The races started at 9, young kids first. At first it was somewhat manageable, then it got worse. Fortunately the distance was only 1500. Benjamin ran 4:22.09, 1st place
splits - 71.8, 68.9,70.8, and the kick in 50.4. He beat the 17-18 age group again. Unfortunately by the age of 15 USATF meets are starting to get very sparse - most kids race just in high school meets. Fortunately, there is still competition on the roads, the distance is not limited to 3200 and there is prize money which you can take if you do not care about high school or collegiate running.

Jenny ran 5:57.66, splits 1:30,1:32,1:40, and 1:15 for the last 300. The heat bothered her a lot, she could not think clearly. She made a good effort in the first 800, but then lost it.

Julia ran 6:19.66. Splits 1:37, 1:41, 1:45, and 1:16 for the last 300. She really did not have much juice today, but it was a little better than two weeks ago.

Joseph ran 5:26.25, 1st place. Splits were crazy - 78, 93,89, and 66 for the last 300. The race was full of drama. Preston Corbin started out very fast, and Joseph went with him. I told the kids earlier to not allow themselves to slow down when the kid in front slows down, and just do whatever it takes to pass so they do not have a road block. Joseph took was overzealous in following that advice. While headed for what ended up being a 78 second lap about 350 meters into the race he sensed the pace dropping and he started passing Corbin on the curve. Corbin would not let him, so they both accelerated to a full sprint. After about 50 meters Corbin ran out of steam and Joseph took the lead. With about 400 to go Corbin surged and tried to pass Joseph. Joseph accelerated. For a while they duked it out, then with about 300 to go Joseph opened a gap. McKay Wells in the mean time accelerated and caught up to Corbin with about 200 to go. Joseph seemed now to be running out of steam, but he held on on the final stretch. Corbin ended up second with 5:27.46, and McKay finished 3rd in the heat winning the 8 year old division in 5:27.63. I think this was a decent result for Joseph given the trip to Texas, the hot weather, and the erratic pacing.

Jacob struggled today. He ran 5:42.69, splits 86,92,93, and 71 for the last 300. He said he was feeling tired from the start. I think the trip took a lot out of him, and on top of that he was not responding well to the heat.

William ran 6:31.72, a new PR, worth 7:04 mile. 2nd place after McKay in the 8 and under division His opening lap was 1:39, I missed his other splits because I was watching Joseph and Jacob when he ran by. My ability to multitask during a race is very limited. I think William is ready to attack the 7:00 barrier in a time trial soon, and if he gets it, this will be quite remarkable for us. Jacob got it a month before his 7th birthday, but William still has over 3 months left before he turns 7. There is one record of Jacob that he is not going to get, though - breaking 7:00 before losing his first tooth.
Leg 1:Distance12.000Time1:23:56.50Pace6:59.71
Leg 2:Distance6.000Time48:07.00Pace8:01.17

White Crocs 2 Miles: 19.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-06-29 07:14:12
Workout Totals: Distance12.000Time1:34:43.90Pace7:53.66
Total of 12 today. Kids ran their usual distances. After watching Jenny and Julia struggle in the race I decided it was time to do something different. Part of the struggle I had was how to make sure every kid gets a quality workout without having to get up too early, running in the heat, or making me too late for work. My work already starts somewhat later and therefore ends somewhat later due to our morning runs. So I came up with a routine that I think will be good. At 6:50 I wake up all the running kids except Stephen and William. Benjamin wakes up William and gets him ready for his run while I run 4 miles with Joseph and Jacob. Jenny and Julia run 1.5 with us, then turn around and head back. As soon as they are back Benjamin takes William for 2 miles, Jenny takes Stephen for 1 mile, and Julia is watching Matthew and Mary while Sarah runs. I do some work while waiting for Benjamin and William to get back, and then run 8 miles with Benjamin.

This routine worked well today, I think we will stick to it and see if it helps Jenny and Julia run faster.
Leg 1:Distance4.000Time31:26.10Pace7:51.52
With Joseph and Jacob. Jenny and Julia ran the first 1.5 with us.
Leg 2:Distance8.000Time1:03:17.80Pace7:54.73
With Benjamin.

White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.340.000.001.5011.84

Fast Running Friend Workout - 2015-06-30 07:16:39
Workout Totals: Distance11.840Time1:38:25.90Pace8:18.81
Did the usual morning routine. Kids ran their usual distance. Benjamin and I did a workout down the canyon, details below.
Leg 1:Distance4.000Time30:46.30Pace7:41.57
With Joseph and Jacob. Jenny and Julia ran the first 1.5 with us.
Leg 2:Distance0.810Time6:28.90Pace8:00.12
Warm-up with Benjamin from Canyon Glen Park to Nunn's Park.
Leg 3:Distance4.530Time39:03.10Pace8:37.24
Workout. I did 6x0.25 with long recoveries. Benjamin did 12x0.25 with a little over 200 jog recovery for most of them - longer recoveries before number 8 and the last 1. Most of his were around 66-67, the first couple were slower, the last one was 62. I was able to keep up with him on an all mine expect the first - it was hard for me to get going.
Split 1:Distance0.250Time1:11.20Pace4:44.80
Cumilative:Distance0.250Time1:11.20Pace4:44.80
Split 2:Distance0.450Time4:55.20Pace10:56.00
Cumilative:Distance0.700Time6:06.40Pace8:43.43
Split 3:Distance0.250Time1:09.40Pace4:37.60
Cumilative:Distance0.950Time7:15.80Pace7:38.74
Split 4:Distance0.450Time5:04.40Pace11:16.44
Cumilative:Distance1.400Time12:20.20Pace8:48.71
Split 5:Distance0.250Time1:07.30Pace4:29.20
Cumilative:Distance1.650Time13:27.50Pace8:09.39
Split 6:Distance0.450Time5:10.10Pace11:29.11
Cumilative:Distance2.100Time18:37.60Pace8:52.19
Split 7:Distance0.250Time1:09.10Pace4:36.40
Cumilative:Distance2.350Time19:46.70Pace8:24.98
Split 8:Distance0.750Time7:25.90Pace9:54.53
Cumilative:Distance3.100Time27:12.60Pace8:46.65
Split 9:Distance0.250Time1:08.20Pace4:32.80
Cumilative:Distance3.350Time28:20.80Pace8:27.70
Split 10:Distance0.430Time5:04.80Pace11:48.84
Cumilative:Distance3.780Time33:25.60Pace8:50.58
Split 11:Distance0.250Time1:06.60Pace4:26.40
Cumilative:Distance4.030Time34:32.20Pace8:34.19
Split 12:Distance0.500Time4:30.90Pace9:01.80
Cumilative:Distance4.530Time39:03.10Pace8:37.24
 
Leg 4:Distance2.500Time22:07.60Pace8:51.04
Cool-down with Benjamin.

White Crocs 2 Miles: 11.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-07-01 07:07:30
Workout Totals: Distance12.000Time1:34:06.50Pace7:50.54
Usual routine. 12 total. Kids ran their usual distances.
Leg 1:Distance4.000Time31:19.50Pace7:49.88
With Joseph and Jacob.
Leg 2:Distance8.000Time1:02:47.00Pace7:50.88
With Benjamin.

White Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.7512.00

Fast Running Friend Workout - 2015-07-02 07:11:32
Workout Totals: Distance12.000Time1:34:03.00Pace7:50.25
Usual routine. Benjamin and I did a workout. He ran 1.25 down the canyon in 5:58. I kept up with him for the first 0.5, then fell back, finished my interval with a 78 quarter, then jogged another 0.5 at 7:00 pace, and cooled down to the house with Benjamin. Then ran another mile. Benjamin did 9 miles today instead of the usual 10 as he was feeling a bit tired.
Leg 1:Distance4.000Time31:29.20Pace7:52.30
With Joseph and Jacob (Jenny and Julia ran the first 1.5).
Leg 2:Distance3.520Time29:04.30Pace8:15.54
Warm-up with Benjamin.
Leg 3:Distance1.250Time7:15.30Pace5:48.24
The workout. Down the canyon.
Split 1:Distance0.750Time3:43.20Pace4:57.60
Cumilative:Distance0.750Time3:43.20Pace4:57.60
Splits - 73, 72, 78.
Split 2:Distance0.500Time3:32.10Pace7:04.20
Cumilative:Distance1.250Time7:15.30Pace5:48.24
Brisk jog.
 
Leg 4:Distance2.230Time18:51.80Pace8:27.53
Cool-down.
Leg 5:Distance1.000Time7:22.40Pace7:22.40

White Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2015-07-03 07:12:03
Workout Totals: Distance12.060Time1:34:39.10Pace7:50.90
We changed the routine somewhat today because Benjamin needed to run less to be fresh for Murray Fun Days. Still total of 12 for me. Benjamin did 5, other kids their usual distances.
Leg 1:Distance4.000Time30:52.40Pace7:43.10
With Joseph and Jacob (Jenny and Julia did the first 1.5).
Leg 2:Distance1.000Time8:50.30Pace8:50.30
With Jenny, William and Stephen. Stephen earned his Jamba Juice rights by breaking 9:00, and was only 8 seconds slower than PR. His splits were 2:15,2:19,2:12,and 2:04.
Leg 3:Distance1.020Time8:05.00Pace7:55.49
With Benjamin and William. Our first 0.51 was only 4:22, but then we saw Sarah, so William picked up the pace so he could pass her. She was running around 9:00 pace, so he really had to work to close the gap. He ended up running the last 0.51 uphill in 3:43.
Leg 4:Distance4.000Time31:59.30Pace7:59.82
With Benjamin.
Leg 5:Distance2.040Time14:52.10Pace7:17.30
Alone.

White Crocs 2 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Murray Fun Days 5 K (3.107 Miles) 00:17:43, Place overall: 7, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.003.1115.91

Fast Running Friend Workout - 2015-07-04 07:21:36
Workout Totals: Distance15.907Time2:00:58.00Pace7:36.28
Murray Fun Days 5K, 17:43, 7th overall, 2nd master, $75.

Benjamin ran 16:39, 4th overall. Top finishers: Anthony Costales 15:27, Teren Jameson 15:39, Garek Bielaczyc 15:44, then Benjamin 16:39, Graig Green 16:45, Albert Wint 16:52, then myself 17:43, Mark Payne 17:49, Dan Crooker 17:52.

A bummer race for Benjamin. He earned the distinction of being the first out-of-money finisher across the finish line which was not sweetened by a fast time. Part of it was the conditions, part of it that he just does not run well in the heat when it is also humid, part that he ran for 2 miles in the no man's land, and part might still be the lingering fatigue from the trip to Texas and maybe still some fatigue from the Utah Valley Half. Hopefully he will do better in Draper Days.

The temperature at the start according to Wunderground was 76 F with 39% humidity. I could feel as early as the first quarter that it was unusually warm and humid, and realized I needed to adjust my goals and run more conservatively in the early part of the race. Not surprisingly the top 10 times were rather slow today.

Splits - 5:38, 11:12(5:34), then 6:31 to the finish - 5:53 pace. In the first mile, which is uphill, I made my way through the early fast starters, and eventually settled behind Mark. But I did not recognize him from behind, and thought maybe it was Matt Harmer or just his look alike. Today ended up being a day of visual errors, fortunately they only affected my race without costing me money or even the open position, and did not happen while I was driving.

At around 2 K mark after we had made a turn around, Mark's son who was going in the opposite direction cheered his dad and blew his dad's cover. All of a sudden I realized that the guy in front of me was Mark. I think it actually played in my favor to not know who I was racing early on because it helped me keep the pace more conservative which was necessary under the weather conditions. But now I knew that if I wanted money I had to move, I did. I was able to gap Mark a little bit, and I started closing on the runners in front of me. I could see Benjamin, and this was disturbing me, because I was not supposed to see him that close. I knew he was not having a good race, and it made it hard for me to race myself. I would give to him my good race any time if I could.

Around 2 miles I passed a runner I did not recognize, and then one more who ended up being Dan. This put me into 7th overall and 2nd master after Craig. Then with about half mile to go there came my second visual gaffe. I approached the turn into the park and started doubting if it was the right place. This allowed Mark to catch up. He yelled at me, and I figured out it was indeed the right place. This gave me some adrenaline to get going, and I opened up a gap on Mark again. I ran scared all the way to the finish and kept my position.

Benjamin had a bit of drama with Craig. Craig caught up to him around 2 miles, he tried to latch on, but fell back. Then with about 1 K to go Benjamin grabbed some water at the aid station and got refreshed. The cool-off allowed him to turn on his normal speed, he passed Craig back, and ended up 6 seconds ahead at the finish.

Today was significant because I was able to upgrade my pay in the last mile. I think this is the first time since I became a master. I usually do not have much left by the time I get to the last mile, and that has been particularly noticeable recently.
Leg 1:Distance2.100Time17:47.30Pace8:28.24
Warm-up with Benjamin and Steve Ashbaker.
Leg 2:Distance3.107Time17:43.10Pace5:42.16
The race.
Leg 3:Distance5.700Time48:58.40Pace8:35.51
Cool down with Benjamin. Steve joined us for part of it.
Leg 4:Distance5.000Time36:29.20Pace7:17.84
More miles alone after I got home.

White Crocs 2 Miles: 15.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

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

Fast Running Friend Workout - 2015-07-06 07:15:02
Workout Totals: Distance12.000Time1:32:40.70Pace7:43.39
Usual new routine. Total of 12. Kids ran their usual distances.
Leg 1:Distance4.000Time30:56.10Pace7:44.02
With Joseph and Jacob (Jenny and Julia did the first 1.5).
Leg 2:Distance8.000Time1:01:44.60Pace7:43.07
With Benjamin.

White Crocs 2 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.002.001.0012.10

Fast Running Friend Workout - 2015-07-07 07:06:06
Workout Totals: Distance12.100Time1:34:06.70Pace7:46.67
Usual routine with the kids, then a workout with Benjamin. He did 2x1.5 with 1 mile recovery jog down the canyon. His goal was to dream about running 4:48 pace. He actually did in the first interval (7:11) with rather even splits, and then in the second interval opened with 68, then digressed to 74-75s for the rest of the interval finishing in 7:20. So we can say his dreams came true to about 75% level - his split in the second interval at 0.75 was 3:36 - right on target.

I used the opportunity of having a fast runner to do the Gerry Lindgren style workout - for each interval, the first 0.5 with Benjamin, then cruise one more mile at something respectable, which ended up being around 5:47 average, but of course, the first couple of quarters were slower, around 6:00 pace, and then I would pick up to 5:40. Both times I ended up with 8:10 for 1.5.
Leg 1:Distance4.000Time31:22.40Pace7:50.60
With Joseph and Jacob. Jenny and Julia ran the first 1.5 with us. Today they have gotten their fastest times for 3 since we started the new routine - Jenny 23:08, Julia 23:24. A week earlier Jenny was running barely under 24:00, and Julia was barely breaking 25:00, so I think they are improving.
Leg 2:Distance0.700Time5:50.20Pace8:20.29
Warm-up with Benjamin.
Leg 3:Distance1.500Time8:10.20Pace5:26.80
First interval.
Split 1:Distance0.500Time2:23.10Pace4:46.20
Cumilative:Distance0.500Time2:23.10Pace4:46.20
With Benjamin - kept up. The pace was more or less even, aside from the first 100 in 16.
Split 2:Distance1.000Time5:47.10Pace5:47.10
Cumilative:Distance1.500Time8:10.20Pace5:26.80
Finishing out alone.
 
Leg 4:Distance1.000Time10:45.10Pace10:45.10
Recovery jog.
Leg 5:Distance1.500Time8:10.10Pace5:26.73
Second interval.
Split 1:Distance0.500Time2:22.50Pace4:45.00
Cumilative:Distance0.500Time2:22.50Pace4:45.00
Opening quarter was 68. I marveled I could keep going after that. Kept up with Benjamin.
Split 2:Distance1.000Time5:47.60Pace5:47.60
Cumilative:Distance1.500Time8:10.10Pace5:26.73
Alone to the finish.
 
Leg 6:Distance3.400Time29:48.70Pace8:46.09
Cool-down with Benjamin.

White Crocs 2 Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.140.001.000.0013.14

Fast Running Friend Workout - 2015-07-08 07:19:30
Workout Totals: Distance13.140Time1:43:12.40Pace7:51.26
Mile time trial today for Joseph and Jacob. Joseph did OK, 5:53.4, new track PR. Jacob struggled but still ran 6:08.1 - I decided to call this a bad day PR. The splits were 87, 89, then Jacob fell back. I went with Joseph. He ran the next lap in 88, and then kicked in 86. The balance went to the 9.34 meter tax.

Jenny ran the first 800 and finished it in 2:58. Julia ran the first lap in 87.

I ran with Benjamin and William, and ended up with 13 miles total instead of 12.

Otherwise it was a usual running day with usual distances.
Leg 1:Distance1.100Time10:06.70Pace9:11.55
Warm-up with Joseph, Jacob, Julia, and Jenny.
Leg 2:Distance1.000Time6:08.10Pace6:08.10
Joseph and Jacob's mile time trial.
Split 1:Distance1.000Time5:53.40Pace5:53.40
Cumilative:Distance1.000Time5:53.40Pace5:53.40
Joseph's time.
Split 2:Distance0.000Time0:14.70Pace0:00.00
Cumilative:Distance1.000Time6:08.10Pace6:08.10
Waiting for Jacob.
 
Leg 3:Distance1.000Time9:35.90Pace9:35.90
Cool-down back to the house.
Leg 4:Distance2.040Time16:46.70Pace8:13.48
With William. He ran the last uphill mile in 7:57.
Leg 5:Distance8.000Time1:00:35.00Pace7:34.38
With Benjamin.

White Crocs 2 Miles: 13.14
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.240.000.003.7512.99

Fast Running Friend Workout - 2015-07-09 07:49:20
Workout Totals: Distance12.994Time1:39:33.00Pace7:39.67
Usual run with the kids. One change - William volunteered to run with us. So Joseph, Jacob, Jenny, Julia, William and I ran together for the first 1.5, then Jenny and Julia took him back - their time for 3 ws 25:27. Then I did a workout with Benjamin. He paced me through 5 x 0.75 in the canyon - the first two up, the last three down. The recovery varied - I tried to keep it relatively short, but did not mind it being longer if that meant I would start and finish at a spot with a well visible mark.
Leg 1:Distance4.000Time31:47.00Pace7:56.75
With Joseph and Jacob. Jenny, Julia, and William ran the first 1.5 with us.
Leg 2:Distance2.230Time18:05.50Pace8:06.77
Started without Benjamin because he was already running, met him en route and finished the warm-up with him.
Leg 3:Distance5.124Time35:02.90Pace6:50.40
The workout.
Split 1:Distance0.750Time4:16.60Pace5:42.13
Cumilative:Distance0.750Time4:16.60Pace5:42.13
Split 2:Distance0.187Time2:12.30Pace11:47.49
Cumilative:Distance0.937Time6:28.90Pace6:55.05
Split 3:Distance0.750Time4:14.80Pace5:39.73
Cumilative:Distance1.687Time10:43.70Pace6:21.56
Split 4:Distance0.562Time5:58.30Pace10:37.54
Cumilative:Distance2.249Time16:42.00Pace7:25.53
Split 5:Distance0.750Time3:56.90Pace5:15.87
Cumilative:Distance2.999Time20:38.90Pace6:53.10
Split 6:Distance0.250Time2:36.30Pace10:25.20
Cumilative:Distance3.249Time23:15.20Pace7:09.42
Split 7:Distance0.750Time3:54.60Pace5:12.80
Cumilative:Distance3.999Time27:09.80Pace6:47.55
Split 8:Distance0.375Time3:56.20Pace10:29.87
Cumilative:Distance4.374Time31:06.00Pace7:06.61
Split 9:Distance0.750Time3:56.90Pace5:15.87
Cumilative:Distance5.124Time35:02.90Pace6:50.40
 
Leg 4:Distance1.640Time14:37.60Pace8:55.12
Cool-down.

White Crocs 2 Miles: 12.99
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.340.001.000.0012.34

Fast Running Friend Workout - 2015-07-10 07:25:07
Workout Totals: Distance12.340Time1:37:36.80Pace7:54.62
Retried the mile time trial with the kids at Orem High. Well, it was mostly for Jacob. I wanted him to go into Draper Days with the confidence that he can ran a good mile. We also have a tradition to do a mile time trial a few days before the birthday - Jacob is turning 9 in 12 days.

He ran a PR of 5:56.4 (improving by 0.9 seconds) with the splits of 85, 92, 91, and 86 with the balance going towards the 9.34 meter tax. Knowing that he tends to get overanxious when the pace is fast and he still has some distance to go I reminded him of a hymn we sing in church - Master, The Tempest is Raging, and the story from the Bible to go with it. I also told him about one time when a little boy had caused some trouble and when his mother was about to reprimand him said to her - Peace, be still!

I think this preparation helped. I could tell after the first lap that he was starting to struggle, however he was able to regroup in the second lap, his breathing started to sound better, so I knew he would have a kick. And he did. His last 200 was 42.

Joseph showed an unusual amount of patience. Jacob told us earlier he would like me to set the pace with Joseph running behind him or by his side. He did this for the whole three laps, then he just sensed I was too hesitant to kick at the right pace for Jacob, so he stepped forward and turned it on. This was just perfect because Jacob responded. Joseph ended up finishing in 5:54.8 with the last 400 in 84. I must note that he sacrificed a chance for a PR to help his brother - all he had to do was make a move with two laps to go instead of one. That same Joseph who a few months ago said he was not sure if he would rather finish second to Jacob in the Olympics, or be without a medal if he got to beat Jacob.

Jenny was struggling today and ran the 800 in 3:04. She ran the first lap with us, but then fell back. On the positive side of things for her, her AP scores came back - she got 5 in Psychology, and 3 in English.

Julia did OK. Her assignment was to run the first lap with us, and then her best pace to the mile. She was around 86-87 at the 400, rested a lap in 1:52, then ran around 1:40 per lap pace to the finish and got 6:51.4 for the mile.

Stephen did 1, and William did 2 with Benjamin as usual. Benjamin did his regular 10.
Leg 1:Distance1.100Time9:38.20Pace8:45.64
Warm-up to Orem High.
Leg 2:Distance1.000Time6:51.40Pace6:51.40
Time trial.
Split 1:Distance0.995Time5:54.80Pace5:56.58
Cumilative:Distance0.995Time5:54.80Pace5:56.58
Joseph's time.
Split 2:Distance0.005Time0:01.60Pace5:20.00
Cumilative:Distance1.000Time5:56.40Pace5:56.40
Jacob and I finished.
Split 3:Distance0.000Time0:55.00Pace0:00.00
Cumilative:Distance1.000Time6:51.40Pace6:51.40
Waiting for Julia.
 
Leg 3:Distance1.040Time9:28.80Pace9:06.92
Back the house with the gang.
Leg 4:Distance1.000Time8:27.50Pace8:27.50
With Joseph and Jacob.
Leg 5:Distance8.200Time1:03:10.90Pace7:42.30
With Benjamin.

White Crocs 2 Miles: 12.34
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.200.000.002.8020.00

Benjamin forgot to bring his watch. I gave him mine, so no Fast Running Friend splits today. Total of 20. Did a workout with Benjamin. He did 6x1 mile down the canyon. Target was 5:00, he exceeded it - 4:55, 4:51, 4:51, 4:50, 4:46, 4:56. He kept complaining about missed sleep - right as he was falling asleep last night Matthew started crying. Benjamin listened for a while, then decided to check what was wrong, and changed Matthew's diaper, but then had a hard time falling asleep. That did not seem to affect him much as he had a great workout. I do not know where that 4:46 of the 5th repetion came from. Recoveries were 0.25 after the first 2, then 0.75 for 2 more, then 1 mile before the last one. Can he cash in on the fitness at Draper Days? We shall see...

I did 0.5 in the first two with him, then 500 meters in the third, and three more 0.5 after that. My splits were 2:28, 2:21, 1:31(500), 2:24, 2:23, 2:28. Decent workout for me as well. Have not gone that fast for that long for a while.

Then we got home - Benjamin was done with about 12.7 total for the day, I ran 5 more with Joseph and Jacob - William, Jenny, and Julia ran 3 total, 1.5 with us. Jenny ran one more with Stephen. Then I added 3 more alone.

I think running hard intervals at the start of a long run could be a good way to develop fuel storage/efficiency. I would not have thought of it, though, had Benjamin's training needs not required it of me today.

 

White Crocs 2 Miles: 20.00
Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.270.000.000.0012.27

Fast Running Friend Workout - 2015-07-13 07:43:52
Workout Totals: Distance12.270Time1:37:51.80Pace7:58.55
Today William did a mile time trial on the track at Orem High and went sub-7:00 for the first time - 6:58.2. As of today, he is not yet 6 years and 9 months old. This is the youngest age at which any of our children broke 7:00. Jacob, now our second youngest to break 7:00 did it about a month prior to turning 7 - so William is about two months ahead of Jacob at this point.

Jenny, Julia, Joseph, Jacob, and I paced him. He opened with 1:38 high, then ran 1:44 high (3:23 at 800, 800 PR), 1:47 (5:10), and closed in 1:45. The balance went to the 9.34 meter tax.

A short while later he volunteered to run another mile with the bigger kids on the little boy course, and did it in 7:50 with the last quarter in 1:43.

Otherwise everybody did their usual distances, except Benjamin was the one to run with Stephen pushing Mary and Matthew in the stroller.
Leg 1:Distance0.300Time2:35.30Pace8:37.67
A short warm-up with the gang.
Leg 2:Distance1.000Time6:58.20Pace6:58.20
William's time trial. New PR by 11 seconds and first time under 7:00.
Leg 3:Distance0.120Time1:10.90Pace9:50.83
Short cool-down back to the car.
Leg 4:Distance1.750Time15:33.00Pace8:53.14
With Jenny, Julia, Joseph, and Jacob.
Leg 5:Distance1.000Time7:50.80Pace7:50.80
With William. Jenny, Jacob, Joseph, and Benjamin ran ahead.
Leg 6:Distance2.100Time17:02.60Pace8:06.95
With Benjamin to the Orem High track and back to retrieve William's precious rock that he dropped on the track during the time trial.
Leg 7:Distance6.000Time46:41.00Pace7:46.83
More distance with Benjamin.

White Crocs 2 Miles: 12.27
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.650.000.000.0013.65

Fast Running Friend Workout - 2015-07-14 07:22:22
Workout Totals: Distance13.650Time1:50:39.20Pace8:06.39
Today we paced Sarah through a fast mile on the track in 7:37. It was not completely all out, but it was faster than a 5 K effort. In addition to myself we had Jenny, Julia, Joseph, and Jacob.

Otherwise, I did 13.5+ total, Sarah did 5, kids ran their usual distances.
Leg 1:Distance1.100Time10:22.10Pace9:25.55
Warm-up to the track.
Leg 2:Distance1.000Time7:37.20Pace7:37.20
Sarah's mile - splits 1:53, 1:54, 1:54, 1:53 - the balance went towards the 9.34 meter tax.
Leg 3:Distance1.000Time8:53.30Pace8:53.30
Back to the house.
Leg 4:Distance1.000Time7:29.90Pace7:29.90
With Joseph and Jacob on the little boy course. Joseph was a couple of seconds ahead. His last quarter was 88, Jacob ran 90.
Leg 5:Distance1.550Time12:22.80Pace7:59.23
Ran out to meet Benjamin and William, came back with them.
Leg 6:Distance8.000Time1:03:53.90Pace7:59.24
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.002.0012.05

Fast Running Friend Workout - 2015-07-15 07:40:16
Workout Totals: Distance12.050Time1:33:14.90Pace7:44.31
Today Benjamin and I joined Timpanogos High team for a workout, which was what they called a "2 mile push" down the canyon. Benjamin ran 9:41 with the splits of 4:48, 4:53 - this is a small PR for him, by 1 seconds. I ran 10:26 with the splits of 5:06, 5:20. Benjamin and Joe Benson, Jodi Benson's son ended up dropping everybody after the first mile. Joe gapped Benjamin by about a second over the last quarter or so. I started out with the second pack, but they fell back in the second mile. I gained a bit on the stragglers from the first pack, but did not catch any. By the time we were done with the warm-up it was already 8:50 am, so it started to get warm. I think I handled the combination of long warm-up and warmer day better than Benjamin, and definitely better than the high schoolers. The front pack had guys with 3200 PRs in the 9:20 range at altitude on the track, today they got dropped going downhill at 20+ their PR. The second pack had PRs in the 9:50-10:10 range, I think. I would be lucky to run 10:40 on the track right now, and they got dropped. I think for them it was mostly the 5 mile warm-up.

The other kids ran on their own and did their usual distances.
Leg 1:Distance5.000Time41:29.90Pace8:17.98
Long warm-up.
Leg 2:Distance2.000Time10:26.10Pace5:13.05
The 2 mile push down the canyon.
Leg 3:Distance2.950Time24:45.50Pace8:23.56
Back to the house with Benjamin.
Leg 4:Distance2.100Time16:33.40Pace7:53.05
More to get the car.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.040.000.000.0013.04

Fast Running Friend Workout - 2015-07-16 07:20:12
Workout Totals: Distance13.040Time1:48:53.30Pace8:21.02
Today Stephen set a new mile record. I told him at the start of the run he needed to earn a trip to Jamba Juice if he wanted to join the family on Saturday. His Jamba Juice standard now is sub-9:00. He ended up running 8:30.4 on the little boy course (out and back) with the splits of 2:10,2:14,2:07,1:59.

Otherwise it was a usual day, except Jenny, Joseph and Jacob ran reduced mileage tapering for Draper Days - only 3. Julia did 3 as well, William 2, Benjamin 10.

Sarah had some serious tightness in the piriformis and hamstring today, and was not able to run at first. I massaged it out, and she was able to get through 2.5 miles, but then it tightened up again, and she walked home. I massaged it out and scraped it at night, which made us stay up late.
Leg 1:Distance3.000Time24:46.80Pace8:15.60
With Joseph, Jacob, Julia, and Jenny.
Leg 2:Distance2.040Time17:31.00Pace8:35.20
With Benjamin and William.
Leg 3:Distance1.000Time8:30.40Pace8:30.40
Stephen's mile record. Benjamin helped me pace.
Leg 4:Distance7.000Time58:05.10Pace8:17.87
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.570.000.001.5112.08

Fast Running Friend Workout - 2015-07-17 07:37:42
Workout Totals: Distance12.080Time1:39:10.00Pace8:12.55
Usual run for me today. Kids tapered for Draper Days - Jenny, Julia, Joseph, and Jacob did 2, William 1. Stephen ran his usual 1, Benjamin did 6.

Benjamin and I did a pickup for 1 mile on the more flat part - rolling down - in 5:24. I also did a pickup for 0.51 rolling down from the house in 2:48. Did not like how I felt. Did not have the same strength as two days ago. It was not too bad, but the magic was gone. I felt Probably from the lack of sleep. The good news is hopefully if I can get some sleep it will come back.

Sarah at the start of her run could not run due to the same tightness. I massaged it out, and she was able to run 3 miles without much pain. Later in the evening I massaged it out and scraped it again.
Leg 1:Distance2.040Time17:08.40Pace8:24.12
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance3.000Time25:50.00Pace8:36.67
Did a pickup to catch up to Sarah, then ran with her to be available to massage as needed.
Split 1:Distance0.510Time2:48.40Pace5:30.20
Cumilative:Distance0.510Time2:48.40Pace5:30.20
Split 2:Distance2.490Time23:01.60Pace9:14.86
Cumilative:Distance3.000Time25:50.00Pace8:36.67
Leg 3:Distance1.000Time9:11.30Pace9:11.30
With Stephen.
Leg 4:Distance2.000Time16:48.30Pace8:24.15
With Benjamin.
Leg 5:Distance1.000Time5:24.10Pace5:24.10
Pickup with Benjamin. The dog made this about 1-2 seconds slower. Benjamin kicked it.
Leg 6:Distance1.000Time8:51.70Pace8:51.70
To the house with Benjamin.
Leg 7:Distance2.040Time15:56.20Pace7:48.73
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Draper Days 5 K (3.107 Miles) 00:17:22, Place overall: 13, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.150.000.003.1116.26

Fast Running Friend Workout - 2015-07-18 06:23:04
Workout Totals: Distance16.257Time2:01:03.80Pace7:26.81
Ran Draper Days 5 K in 17:22, 13th overall, 4th master. Got beat by Graig Green (16:41), Dan Crooker (around 17:10), and Mark Payne (17:21), but held off Dennis. Mile splits were 5:31 (up), 5:26 (down), 5:52(up), and 33 for the kick. Saw 2 K split in 6:46, and 4 K in 13:49. Ran with Dan for the first mile, then fell back, but had a couple of high schoolers to run with, so I was never alone. Mark and Dennis caught me around 4 K mark, then Mark stepped forward and I sat on him. Tried to outkick him, but just did not have the juice today.

Top five overall was Garek - officially 14:56 on his watch 14:53 who had a breakthrough race, Anthony Costales officially 15:36 but from Garek's race report it appears that he was sub-15:00, my son Benjamin 15:58, Neil Anderson 16:10, and Fritz Van De Kamp 16:25.

My race was an interesting experience. I know where that one second I needed today to get prize money went, and I am happy it went that way. Sarah had muscle tightness that required some attention for the last two nights. She was very concerned that she would not be able to run at all in the race. This would have been a disappointment to us because we had a rather ambitious goal of sub-21:00 average with 8 people - a 39-year-old mother of nine with a nursing baby, 42-year-old father of nine, and then boys ages 16,10,8,and 6 and girls ages 14 and 12. So we prayed and we worked - I lost some sleep massaging and scraping Sarah. Not that much really, but enough to lose a second in the kick. But Sarah on the other hand was able to run 24:58, her second fastest 5 K ever as far as I can recall. She had no muscle pain during the race. That more than made up for me anything that I lost, and taught me an important lesson. It was a perfect learning experience.


We made our family goal of sub-21:00 average. Benjamin (16) 15:58, me (42) 17:22, Joseph (10) 19:48 (first time under 20:00!), Jacob (8) 20:07 (huge PR), Jenny (14) 22:14 (new PR), Julia (12) 23:04, William (6) 23:15 (quite a surprise), and Sarah 24:58. This gives us the average of 20:50.75 or 6:42.56 per mile! This was quite a miracle - nobody had a bummer race and there were several breakthroughs. If you ever tried to have zero bummers on one day in a group of eight of our demographic you would know what I am talking about - somebody will get sick, somebody will get injured, somebody would have a mental breakdown. I am completely amazed at how everything worked out according to the plan and consider it to be an answer to our prayers.
Leg 1:Distance1.000Time8:08.80Pace8:08.80
Warm-up.
Leg 2:Distance4.007Time24:56.50Pace6:13.47
My race + running back to meet Sarah.
Split 1:Distance3.107Time17:24.80Pace5:36.27
Cumilative:Distance3.107Time17:24.80Pace5:36.27
The race. Hit the button a bit late, I think.
Split 2:Distance0.900Time7:31.70Pace8:21.89
Cumilative:Distance4.007Time24:56.50Pace6:13.47
Back with Benjamin to meet William and Sarah. Benjamin ran with William, I ran with Sarah.
Leg 3:Distance3.100Time26:02.20Pace8:23.94
More distance after the race. A little bit with Joseph, Jacob, and William. The rest with Benjamin.
Leg 4:Distance1.000Time9:49.90Pace9:49.90
With Benjamin and Stephen.
Leg 5:Distance3.150Time24:10.80Pace7:40.57
With Benjamin.
Leg 6:Distance4.000Time27:55.60Pace6:58.90
Alone.

White Crocs 1 Miles: 16.26
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments
From steve ash on Sun, Jul 19, 2015 at 12:25:50 from 67.2.75.218

Very nice Sasha. Congratulations to the whole family and especially Sarah for getting out and doing so well.

From Tom K on Sun, Jul 19, 2015 at 14:24:28 from 174.58.54.215

I love these family race reports. Congrats, Pachev Family!

From MarkP on Tue, Jul 21, 2015 at 12:44:34 from 174.23.149.34

That is an amazing accomplishment.

From Kam on Tue, Jul 21, 2015 at 15:43:32 from 68.66.163.179

It's the 10 year old just under and the 8 year old just over 20 minutes that gets me. Wow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Long nap in the afternoon.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.140.000.000.0015.14

Fast Running Friend Workout - 2015-07-20 07:27:24
Workout Totals: Distance15.140Time1:59:52.90Pace7:55.09
15 total today. Benjamin did 10, Jenny and Julia 4 (at grandma's house), Joseph and Jacob 4, William 2, Stephen 1. William had some stomach pains in the middle of the night last night, so I was not even sure if he would be able to run today, but he was quite energetic, and ran his fastest time on the big boy course.
Leg 1:Distance4.000Time33:45.60Pace8:26.40
With Joseph and Jacob - Joseph's legs were sore after the 5 K so we ran slower.
Leg 2:Distance2.040Time16:26.30Pace8:03.48
With Benjamin and William.
Leg 3:Distance8.100Time1:00:45.40Pace7:30.05
With Benjamin.
Leg 4:Distance1.000Time8:55.60Pace8:55.60
With Stephen later in the afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.280.000.000.6211.90

Fast Running Friend Workout - 2015-07-21 07:39:34
Workout Totals: Distance11.905Time1:35:53.40Pace8:03.28
Kids ran usual distances. I did a workout with Benjamin. He did 3x0.75 + 1 mile down the canyon with long rest, splits 3:29, 3:26, 3:33 for 0.75 and 4:50 for the mile. I did 600,400,400,and 600 with him.
Leg 1:Distance4.000Time29:06.90Pace7:16.73
With Joseph and Jacob.
Leg 2:Distance0.730Time6:07.70Pace8:23.70
Warm-up with Benjamin.
Leg 3:Distance4.875Time40:39.00Pace8:20.31
Workout with Benjamin.
Split 1:Distance0.375Time1:47.60Pace4:46.93
Cumilative:Distance0.375Time1:47.60Pace4:46.93
Split 2:Distance0.700Time6:38.20Pace9:28.86
Cumilative:Distance1.075Time8:25.80Pace7:50.51
Split 3:Distance0.250Time1:07.30Pace4:29.20
Cumilative:Distance1.325Time9:33.10Pace7:12.53
Split 4:Distance0.800Time7:27.80Pace9:19.75
Cumilative:Distance2.125Time17:00.90Pace8:00.42
Split 5:Distance0.250Time1:09.40Pace4:37.60
Cumilative:Distance2.375Time18:10.30Pace7:39.07
Split 6:Distance1.500Time15:57.50Pace10:38.33
Cumilative:Distance3.875Time34:07.80Pace8:48.46
Split 7:Distance0.375Time1:45.90Pace4:42.40
Cumilative:Distance4.250Time35:53.70Pace8:26.75
Split 8:Distance0.625Time4:45.30Pace7:36.48
Cumilative:Distance4.875Time40:39.00Pace8:20.31
Leg 4:Distance2.300Time19:59.80Pace8:41.65
Cool-down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.520.000.000.0013.52

Fast Running Friend Workout - 2015-07-22 07:38:00
Workout Totals: Distance13.519Time1:45:41.80Pace7:49.10
Usual run - kids ran usual distances.
Leg 1:Distance4.000Time31:54.50Pace7:58.62
With Joseph and Jacob.
Leg 2:Distance1.020Time8:22.60Pace8:12.75
With William on the big boy course.
Leg 3:Distance4.499Time33:45.70Pace7:30.26
With Benjamin. We caught up to Sarah around 2.5 into the run and ran with her. I pushed Mary and Matthew in the stroller.
Leg 4:Distance4.000Time31:39.00Pace7:54.75
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.870.000.000.6212.49

Fast Running Friend Workout - 2015-07-23 07:18:18
Workout Totals: Distance12.490Time1:39:00.30Pace7:55.60
More or less a usual day for the kids. Benjamin did a mile time trial in the canyon. He ran 4:29.9 - splits 64.5, 68.5, 68, 68. I did 0.5 in 2:24.
Leg 1:Distance3.640Time29:21.80Pace8:04.01
Warm up with Benjamin, strides.
Split 1:Distance2.741Time21:55.70Pace8:00.01
Cumilative:Distance2.741Time21:55.70Pace8:00.01
Split 2:Distance0.062Time0:18.30Pace4:55.16
Cumilative:Distance2.803Time22:14.00Pace7:55.92
Split 3:Distance0.125Time1:19.40Pace10:35.20
Cumilative:Distance2.928Time23:33.40Pace8:02.72
Split 4:Distance0.062Time0:16.70Pace4:29.35
Cumilative:Distance2.990Time23:50.10Pace7:58.29
Split 5:Distance0.650Time5:31.70Pace8:30.31
Cumilative:Distance3.640Time29:21.80Pace8:04.01
Leg 2:Distance1.000Time5:50.90Pace5:50.90
0.5 fast + 0.5 easy while Benjamin was doing a mile time trial.
Split 1:Distance0.500Time2:24.50Pace4:49.00
Cumilative:Distance0.500Time2:24.50Pace4:49.00
Tried to keep up with Benjamin, he dropped me after the first 200 in 31. I ran to the half mile.
Split 2:Distance0.500Time3:26.40Pace6:52.80
Cumilative:Distance1.000Time5:50.90Pace5:50.90
Leg 3:Distance2.350Time20:53.40Pace8:53.36
Back to the house with Sarah and Benjamin.
Leg 4:Distance4.000Time31:24.40Pace7:51.10
With Joseph and Jacob.
Leg 5:Distance1.500Time11:29.80Pace7:39.87
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.001.1212.22

Fast Running Friend Workout - 2015-07-24 07:29:09
Workout Totals: Distance12.226Time1:35:05.20Pace7:46.64
Did a mile time trial today on the track at Provo High in 5:11.0. Had not done one on the track in awhile. This was a good cob-web shaker. Benjamin paced me. Joseph and Jacob helped by running a relay race against me for the last 800 meters. I thought they were going to beat me, but they did not - barely. Jacob ran 79 for his leg, Joseph 77. My splits were 74,79,78,78 - the balance went to the 9.34 meter tax and precision.
Leg 1:Distance1.836Time15:46.10Pace8:35.31
Warm-up with Benjamin, Joseph, and Jacob - strides.
Split 1:Distance1.400Time11:43.00Pace8:22.14
Cumilative:Distance1.400Time11:43.00Pace8:22.14
Split 2:Distance0.062Time0:18.30Pace4:55.16
Cumilative:Distance1.462Time12:01.30Pace8:13.37
Split 3:Distance0.062Time0:41.80Pace11:14.19
Cumilative:Distance1.524Time12:43.10Pace8:20.72
Split 4:Distance0.062Time0:18.10Pace4:51.94
Cumilative:Distance1.586Time13:01.20Pace8:12.56
Split 5:Distance0.250Time2:44.90Pace10:59.60
Cumilative:Distance1.836Time15:46.10Pace8:35.31
Leg 2:Distance1.000Time5:11.00Pace5:11.00
Mile time trial.
Leg 3:Distance1.250Time10:32.10Pace8:25.68
Cool-down to the car.
Leg 4:Distance1.000Time7:54.70Pace7:54.70
With William on the little boy course - Joseph, Jacob, and Benjamin ran ahead.
Leg 5:Distance1.020Time8:32.80Pace8:22.75
With William, Benjamin, Jenny, and Julia on the big boy course.
Leg 6:Distance2.040Time16:42.00Pace8:11.18
With Benjamin, Jenny, and Julia.
Leg 7:Distance2.040Time15:43.90Pace7:42.70
With Benjamin.
Leg 8:Distance2.040Time14:42.60Pace7:12.65
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.255.000.000.0020.25

Fast Running Friend Workout - 2015-07-25 07:55:39
Workout Totals: Distance20.250Time2:32:48.70Pace7:32.78
20.25 miles total. Joseph and Jacob did 5, Jenny 4, Julia 3, William 2, Stephen 1, Sarah 5. I paced Sarah with Joseph and Jacob (Jenny and Julia for the first 1.5) through a 5 mile tempo run. She ran 42:29 averaging 8:30 - new course PR for her, actually might be a life-time 5 mile PR. This goes to show that a woman can stay in very decent shape after giving birth to nine children if she eats healthy, exercises consistently, and takes naps when needed. Maybe we should write a book on the subject - does anybody have suggestions on a publisher?

Benjamin was feeling like he was getting a cold, so he just ran 13 at an easy pace. I ran 10 with him.

I ran the last 5 miles on the out and back 5 mile course by our house as a tempo run. It was hot (I think 80F or more) already by then, so the pace was slower. I had Sarah bring me EmergenC to the 3.3 mark. Managed to do 6:03 average - 30:14 for the tempo.
Leg 1:Distance5.000Time42:29.10Pace8:29.82
Pacing Sarah with Joseph and Jacob (Jenny and Julia ran with us for the first 1.5).
Leg 2:Distance10.250Time1:20:05.30Pace7:48.81
With Benjamin.
Split 1:Distance5.050Time40:28.40Pace8:00.87
Cumilative:Distance5.050Time40:28.40Pace8:00.87
Split 2:Distance5.200Time39:36.90Pace7:37.10
Cumilative:Distance10.250Time1:20:05.30Pace7:48.81
Leg 3:Distance5.000Time30:14.30Pace6:02.86
Tempo run in the heat.

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

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-07-27 07:25:28
Workout Totals: Distance12.000Time1:33:16.40Pace7:46.37
Usual run. Total of 12. Kids ran usual distances. Joseph picked up a bit of a cold, so we ran slower.
Leg 1:Distance4.000Time32:13.10Pace8:03.27
With Joseph and Jacob. Jenny and Julia ran the first 1.5 with us.
Leg 2:Distance8.000Time1:01:03.30Pace7:37.91
With Benjamin.

White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.130.003.000.0013.13

Fast Running Friend Workout - 2015-07-28 07:21:50
Workout Totals: Distance13.130Time1:38:40.20Pace7:30.89
Today Stephen set a new mile record at the Orem High Track - 8:29.7. His splits were 2:03, 2:10, 2:08, 2:04 - the balance going to the 9.34 meter tax. This is our new family record for the 4 and under age division. Stephen ran 0.7 faster than he did on the little boy course which was our road record, but the track record of 8:40 belonged to William. I discovered that at the age of 5 and younger the road times on a known out and back course end up being better than the track - I think because a little kid has a hard time knowing how far away he is from the finish on the track, but on the road he knows exactly.

Otherwise we had usual runs, except William did only 1 due to a cold, and Benjamin and I did a 3 mile tempo run at the end of ours in 16:52.3 - splits 5:28 (down the canyon), 5:38 (flatter, rolling), and 5:46 (uphill). I felt great - I originally told Benjamin to pace me at 5:50 but ended up asking him to speed up a few times, and only asked him to slow down on the last hill when he started to smell the barn and instinctively crank it up into the Benjamin gear. I felt like I was turning back the clock and getting younger.

I think the strength came from taking two naps in a row - one on Saturday, and one on Sunday. Now if only I could figure out how to do this more often...
Leg 1:Distance3.718Time29:44.70Pace8:00.02
With Joseph and Jacob. Jenny and Julia did the first 1.5.
Leg 2:Distance1.200Time9:38.00Pace8:01.67
With Benjamin running and Stephen in the stroller to the track.
Leg 3:Distance0.150Time1:36.00Pace10:40.00
Warm-up with Stephen.
Leg 4:Distance1.062Time8:29.70Pace7:59.94
Stephen's time trial.
Leg 5:Distance0.100Time0:52.40Pace8:44.00
Cool-down with Stephen.
Leg 6:Distance0.900Time7:29.90Pace8:19.89
Back to the house with Benjamin running and Stephen in the stroller.
Leg 7:Distance3.000Time23:57.20Pace7:59.07
Warm-up with Benjamin.
Leg 8:Distance3.000Time16:52.30Pace5:37.43
Tempo run.

White Crocs 2 Miles: 13.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jon on Thu, Jul 30, 2015 at 20:06:11 from 107.203.52.135

Did you see the Runners World article on Amber G? Even included a link to the FRB. Wonder if there will be a surge in registrations.

From Jon on Thu, Jul 30, 2015 at 20:07:59 from 107.203.52.135

Looks like a small surge. The 3 previous weeks saw 3, 1, and 4 people join per week. Then 25 joined in the past day.

From Sasha Pachev on Thu, Jul 30, 2015 at 20:09:48 from 192.168.1.1

Yes, we had quite a surge - about 30 or so today. Usually it is about one a day, sometimes not even that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-07-29 07:27:08
Workout Totals: Distance12.000Time1:33:22.80Pace7:46.90
Usual 12. Kids did usual distances.
Leg 1:Distance4.000Time31:29.60Pace7:52.40
With Joseph and Jacob. Jenny and Julia ran the first 1.5.
Leg 2:Distance8.000Time1:01:53.20Pace7:44.15
With Benjamin.

White Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.160.000.001.1212.28

Fast Running Friend Workout - 2015-07-30 07:40:26
Workout Totals: Distance12.286Time1:34:35.80Pace7:41.96
Tried a mile time trial today at Orem High track. Started OK, but then fell apart royally. Could only get 5:21.8. Splits were 74,77,83,85. Joseph and Jacob team left me in the dust in the last 800. Jacob got 82, Joseph 78. Part of the problem was the wind, part lack of sleep. This was quite an attention getter for me. A nap on Saturday, a nap on Sunday, and I am running like a new man on Tuesday. Then two days no naps and sleeping 6.5-7 hours at night + a bit of work stress - even though nothing compared to the industry standard, and my ability to deal with anaerobic fatigue is gone.

Kids ran their usual distances.
Leg 1:Distance1.346Time11:03.60Pace8:12.91
Warm-up.
Split 1:Distance1.050Time8:45.60Pace8:20.57
Cumilative:Distance1.050Time8:45.60Pace8:20.57
Warm-up with Joseph, Jacob, and Benjamin, strides. Joseph and Jacob did not do the strides/in-between jogging.
Split 2:Distance0.062Time0:17.50Pace4:41.80
Cumilative:Distance1.112Time9:03.10Pace8:08.36
Split 3:Distance0.062Time0:43.40Pace11:38.87
Cumilative:Distance1.174Time9:46.50Pace8:19.49
Split 4:Distance0.062Time0:17.80Pace4:46.63
Cumilative:Distance1.236Time10:04.30Pace8:08.80
Split 5:Distance0.110Time0:59.30Pace8:59.09
Cumilative:Distance1.346Time11:03.60Pace8:12.91
 
Leg 2:Distance1.000Time5:21.80Pace5:21.80
Time trial.
Leg 3:Distance1.100Time9:25.10Pace8:33.73
Back to the house.
Leg 4:Distance1.800Time14:48.30Pace8:13.50
More distance with Joseph, Jacob, and Benjamin.
Leg 5:Distance5.000Time39:00.40Pace7:48.08
With Benjamin.
Leg 6:Distance2.040Time14:56.60Pace7:19.51
Alone.

White Crocs 2 Miles: 12.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.020.000.001.1214.14

Fast Running Friend Workout - 2015-07-31 07:06:45
Workout Totals: Distance14.146Time1:45:06.20Pace7:25.78
For an experiment decided to do a mile time trial again. Got slightly better sleep, and took a little 10 minute catnap on the floor in the afternoon the day before. Was able to run 5:19.4, a little bit faster, but I think the improvement was more solid than the clock shows. The wind caused quite noticeable variation of pace, I saw the difference of as much as 3 seconds per 200 between the good wind 200 and the bad wind one. Overall I felt stronger, more in control. Part of it may be attributed to the slower start in 77 instead of 74, but at the same time that 77 was 40/37. Benjamin paced me. Joseph and Jacob stayed home this time, I did not think it would be wise for them to run hard again the next day.

Splits were 77,77,82,81.

Kids ran their usual distances.
Leg 1:Distance1.606Time13:18.90Pace8:17.35
Warm-up/strides with Benjamin.
Split 1:Distance1.050Time8:26.00Pace8:01.90
Cumilative:Distance1.050Time8:26.00Pace8:01.90
Split 2:Distance0.062Time0:17.60Pace4:43.41
Cumilative:Distance1.112Time8:43.60Pace7:50.82
Split 3:Distance0.062Time0:39.60Pace10:37.68
Cumilative:Distance1.174Time9:23.20Pace7:59.65
Split 4:Distance0.062Time0:18.60Pace4:59.52
Cumilative:Distance1.236Time9:41.80Pace7:50.60
Split 5:Distance0.370Time3:37.10Pace9:46.76
Cumilative:Distance1.606Time13:18.90Pace8:17.35
 
Leg 2:Distance1.000Time5:19.40Pace5:19.40
Mile time trial.
Leg 3:Distance1.500Time13:44.60Pace9:09.73
Cool-down.
Leg 4:Distance4.000Time28:56.20Pace7:14.05
With Joseph and Jacob, Jenny and Julia did the first 1.5. - they were on the move today. Benjamin ran with Stephen in the meantime.
Leg 5:Distance2.040Time16:08.40Pace7:54.71
With Benjamin and William on the little boy course. William closed with a 7:39 uphill mile and set a PR for the course.
Leg 6:Distance4.000Time27:38.70Pace6:54.68
With Benjamin. Half way through I suggested we should not get beat by little boys, so we ran the last 2 miles in 11:50, last mile uphill.

White Crocs 2 Miles: 14.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.390.006.000.0021.39

Fast Running Friend Workout - 2015-08-01 07:24:54
Workout Totals: Distance21.391Time2:43:07.30Pace7:37.54
Today was an unusual day - Jenny, Julia, and Joseph took a practice ACT at the Orem Library, so they modified their runs all running 3 miles. William did 3, Jacob did 5, Stephen 1.

Benjamin did a total of 15, I got a total of 21. He and I did a workout - 2 miles up the canyon, and 4 down. We had some significant headwind on the first one, Benjamin got 11:50, I got 12:27. On the second interval Benjamin ran 20:47 (5:05, 5:12, 5:15, 5:08), I got 22:26 (5:33,5:36,5:42,5:35). The tail wind did help, but as usual when it gets warmer it dies down, so we started out with cool air and a nice tail wind, and then transitioned into warmer air and less of a tailwind.

I was pushing the stroller when I ran with Jacob. Of course, in my 18th mile for the day and after a workout he decided that it would be a great idea to run sub-6:40 pace up 6% grade. With Mary and Matthew in the stroller I could not do it, and got dropped. I must not forget that even though he is only 9 his 5 K PR is 20:07, so he is not that far behind me.
Leg 1:Distance2.280Time18:09.00Pace7:57.63
Warm-up with Benjamin.
Leg 2:Distance2.000Time12:27.80Pace6:13.90
Tempo run with Benjamin up the canyon.
Leg 3:Distance2.431Time19:26.80Pace7:59.97
Leg 4:Distance4.000Time22:26.30Pace5:36.57
Tempo run with Benjamin down the canyon.
Leg 5:Distance1.600Time15:15.90Pace9:32.44
Cool-down with Benjamin.
Leg 6:Distance1.000Time7:54.40Pace7:54.40
More distance with Benjamin.
Leg 7:Distance1.000Time8:56.80Pace8:56.80
With Benjamin, Jacob, and Stephen.
Leg 8:Distance2.040Time17:33.70Pace8:36.52
With Benjamin, William, and Jacob running, and Mary and Matthew in the stroller.
Leg 9:Distance2.040Time16:09.20Pace7:55.10
With Jacob running, and Mary and Matthew in the stroller. Jacob dropped me on the hill at the end.
Leg 10:Distance3.000Time24:47.40Pace8:15.80
With Joseph in the evening.

White Crocs 2 Miles: 21.39
Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Was supposed to be a day of rest, but did not start like one.  We had an emergency at work with a malfunctioning system. I fought the battle through the night and won it at 4:30 AM. Thus only 3 hours of sleep. Amazingly I woke up on my own without an alarm and stayed awake in church. But once I was home I was ready for a good nap.

Night Sleep Time: 3.00Nap Time: 3.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.040.000.000.0014.04

Fast Running Friend Workout - 2015-08-03 07:50:06
Workout Totals: Distance14.040Time1:51:59.40Pace7:58.59
Total of 14. Kids ran their usual distances.
Leg 1:Distance4.000Time31:26.20Pace7:51.55
With Joseph and Jacob. Jenny and Julia did the first 1.5.
Leg 2:Distance2.040Time17:40.90Pace8:40.05
With Benjamin and William.
Leg 3:Distance8.000Time1:02:52.30Pace7:51.54
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.500.000.0012.00

Fast Running Friend Workout - 2015-08-04 08:28:53
Workout Totals: Distance12.000Time1:29:57.70Pace7:29.81
Today was a significant day for Jenny. She is about to turn 15. I told her as a condition for getting her driving learner's permit she needs to break 6:00 mile. If she does on on the track, she gets an automatic qualifier. If she does it in the canyon, the qualification is provisional - that is there will be a waiting period to see if she might possibly get the automatic qualifier, she needs to do well in her studies of calculus, physics, and chemistry, and she needs to be more patient with her little brother Joseph.
The trouble is that he is only 10, about a good foot shorter than Jenny, she is old enough to have changed his diapers more than once, but he is beating her by about 20 seconds in the mile, and over 2 minutes in the 5 K, and he likes to emphasize his speed advantage in various ways that Jenny finds annoying.

So today Jenny was able to get her provisional qualifier running 5:59 down the canyon. Her splits were 85, 90, 93, 91. This helped her break a mental barrier.

William also did a 0.5 mile time trial in the canyon in 3:11.6, splits 43, 49, no marks at the 600, but last quarter in 99. Then Julia ran home with him, while the rest of us went back and paced Jenny.

Stephen ran 1 mile with Benjamin. William ended up doing 3.47.
Leg 1:Distance0.190Time1:49.00Pace9:33.68
Short warm-up with William.
Leg 2:Distance0.500Time3:11.60Pace6:23.20
William's 0.5 mile time trial down the canyon. Julia, Joseph, and Jacob helped with the pacing.
Leg 3:Distance0.500Time4:13.30Pace8:26.60
Back to the start.
Leg 4:Distance1.000Time5:59.00Pace5:59.00
Jenny's mile time trial. Joseph and Jacob helped with the pacing.
Leg 5:Distance2.280Time18:06.70Pace7:56.62
To the house with Jenny, Joseph, and Jacob. Benjamin joined us at around the 2 mile mark.
Leg 6:Distance7.530Time56:38.10Pace7:31.27
First 4.5 with Benjamin, the rest alone back to the car.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Russ on Tue, Aug 11, 2015 at 17:29:05 from 70.208.21.196

I saw your family's Runner's World article today on Facebook. Very cool! Great for the world to see the emphasis you always place on family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Usual 12 miles. Kids ran their usual distances. Did not bring a watch because it was out of batery and did not get charged.

White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2015-08-06 08:23:13
Workout Totals: Distance10.000Time1:17:52.90Pace7:47.29
Only 10 total. Benjamin did 8. Other kids their usual distances. A little taper before Provo River Half.
Leg 1:Distance4.000Time30:21.90Pace7:35.48
With Joseph and Jacob. Jenny and Julia did the first 1.5 then turned around.
Leg 2:Distance6.000Time47:31.00Pace7:55.17
With Benjamin.

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

Fast Running Friend Workout - 2015-08-07 08:32:02
Workout Totals: Distance8.000Time1:02:45.10Pace7:50.64
8 total. Benjamin did 6. Everybody else their usual distances. Taper for Provo River Half for Benjamin and myself.
Leg 1:Distance4.000Time31:29.60Pace7:52.40
With Joseph and Jacob. Jenny and Julia did their usual first 1.5.
Leg 2:Distance4.000Time31:15.50Pace7:48.88
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.560.0013.270.0018.83

Fast Running Friend Workout - 2015-08-08 06:23:32
Workout Totals: Distance1.100Time9:19.50Pace8:28.64
Provo River Half Marathon, 1:17:24, 3rd place. The course was changed and as a result of a mistake 0.16 was added to the distance. Nate Clayson won with 1:11:01. Benjamin led most of the race, but then lost enough steam to get passed around mile 10 and finished in 1:11:36. The new course in addition to being longer, was also slower due to more uphill.

The mile markers were not reliable (I'll make sure they are next year). So the splits were rather approximate. I sampled a 5:44 mile and 17:15 3 miles off Provo City Half markers for what it was worth - that was from about mile 2 to about mile 5. The standard uphill mile was 6:33 on the way up, and around 5:50 on the way down. The 3 mile stretch from Nun's Park to the mouth of the canyon was 17:29. From those splits I knew that the time should have been around 1:16 low on the old course, so I decided to do a quick check with Google Maps, and sure enough there was about 0.16 of extra distance, worth a little less than a minute.

Joseph, Jacob, Jenny, and Julia ran to meet us at the finish. Benjamin, Jenny and Julia then ran back to the house on their own, Joseph and Jacob took a long route with me. Joseph, Jacob, and Jenny did 5, Julia a little over 3, other kids their usual distances.
Leg 1:Distance1.100Time9:19.50Pace8:28.64
Warm-up.
Fast Running Friend Workout - 2015-08-08 06:55:16
Workout Totals: Distance17.730Time1:51:05.30Pace6:15.93
 
Leg 1:Distance13.270Time1:17:25.00Pace5:50.04
The race.
Leg 2:Distance3.460Time26:03.10Pace7:31.76
With Joseph and Jacob.
Leg 3:Distance1.000Time7:37.20Pace7:37.20
With William. This was funny - I got home very tired from the race and the distance afterwards. Sarah's back was hurting, so I massaged it before I thought I was going to shower and eat breakfast. Then William tells me he still has one more mile left. And then on top of that he decides to run the last half mile in 3:28. Good thing he is only 6.

White Crocs 2 Miles: 18.83
Night Sleep Time: 6.00Nap Time: 2.00Total Sleep Time: 8.00
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: 1.50Total Sleep Time: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2015-08-10 07:29:21
Workout Totals: Distance12.058Time1:40:01.50Pace8:17.72
Total of 12. Jenny did 4. Julia, Joseph, and Jacob 4, Benjamin 6, William 3. Stephen attempted a mile time trial but did not mentally have it. However, he redeemed himself with a 400 PR in 1:55.9.
Leg 1:Distance4.000Time31:11.70Pace7:47.93
With Jenny, Julia, Joseph, and Jacob. This was Julia's 4 mile PR.
Leg 2:Distance0.880Time8:23.50Pace9:32.16
With Benjamin and William running and Stephen in the stroller.
Leg 3:Distance0.140Time1:31.50Pace10:53.57
Stephen's warm up.
Leg 4:Distance0.070Time0:35.50Pace8:27.14
Stephen started the mile too slow, so I figured we should just stop and call it a warm-up stride.
Leg 5:Distance0.800Time7:23.00Pace9:13.75
Stephen's attempted mile time trial. He opened with 2:05, which was good, then slowed down to 2:25. At that point I told him to just finish it under 9:00, he sped up to 2:15 in the next lap, but then shortly after started crying and stopped.
Leg 6:Distance0.248Time1:55.90Pace7:47.34
Stephen's redemption quarter, new PR with William, Benjamin and myself as pacers.
Leg 7:Distance0.880Time8:18.70Pace9:26.70
Back to the house with Stephen in the stroller.
Leg 8:Distance3.000Time25:44.70Pace8:34.90
With Benjamin. His legs were sore from the Provo River Half.
Leg 9:Distance2.040Time14:57.00Pace7:19.71
Alone.

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

Fast Running Friend Workout - 2015-08-11 07:54:51
Workout Totals: Distance12.000Time1:34:03.50Pace7:50.29
12 total. Benjamin back to full distance. Jenny did 5, Julia 3, other kids usual distances.
Leg 1:Distance4.000Time31:29.50Pace7:52.38
With Jenny, Joseph, and Jacob. Julia ran the first 1.5 then turned around.
Leg 2:Distance8.000Time1:02:34.00Pace7:49.25
With Benjamin.

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

Fast Running Friend Workout - 2015-08-12 07:27:47
Workout Totals: Distance12.000Time1:34:47.90Pace7:53.99
Total 12. Kids ran their usual distances.
Leg 1:Distance4.000Time31:50.30Pace7:57.57
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance8.000Time1:02:57.60Pace7:52.20
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.002.000.0011.80

Fast Running Friend Workout - 2015-08-13 08:30:36
Workout Totals: Distance11.805Time1:31:58.70Pace7:47.49
William decided to do a mile time trial in the canyon today. Joseph, Jacob, Jenny, and Julia helped me pace him. He ended up running 6:28.5. His start was very fast - 19 seconds for the first 100, 41 for the first 200, then 87 at the quarter. The 6:00 guy did not catch him until 500. He ran 1:41 for the next quarter (3:08 at 0.5, new PR), then 1:41, and 1:39. This is worth somewhere around 6:40 on the track, which would be quite an improvement over his 6:58. I wonder what his PR will be before he turns 7 in October.

Joseph and Jacob did 4, Julia 3.5, Jenny 5, Stephen 1, Benjamin almost 12.

Benjamin and I did a 2 mile tempo down the canyon at the very end in 10:54 with the splits of 5:26,5:28.
Leg 1:Distance0.200Time1:41.90Pace8:29.50
Warm-up.
Leg 2:Distance1.000Time6:28.50Pace6:28.50
William's time trial.
Leg 3:Distance2.280Time19:25.20Pace8:31.05
Cool-down with the gang. Benjamin joined us in the middle.
Leg 4:Distance0.125Time2:03.60Pace16:28.80
With Matthew. Did not hold his hand, he would not let me.
Leg 5:Distance6.000Time49:40.90Pace8:16.82
With Benjamin.
Leg 6:Distance2.000Time10:54.10Pace5:27.05
Tempo run with Benjamin.
Leg 7:Distance0.200Time1:44.50Pace8:42.50
Cool-down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Paul on Sat, Aug 15, 2015 at 11:22:33 from 67.6.174.227

Enjoyed the article about your family in Runners World. Interestingly, the family you are trying to beat, the Christiansens, send their kids to Calvin, where I went to college (although I did not overlap with them). I've met Jed, who ran the Trials in 2012, and qualified again for 2016 with a half time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.130.000.000.0012.13

Fast Running Friend Workout - 2015-08-14 07:59:28
Workout Totals: Distance12.130Time1:36:39.80Pace7:58.14
Today was a more or less usual day, except Stephen did a mile time trial at Orem High. He missed his record by 1.4. Splits 2:07, 2:09, 2:08, 2:04 - the balance going towards the 9.34 m tax.
Leg 1:Distance0.880Time7:23.80Pace8:24.32
Warm-up with Benjamin, Joseph, Jacob, Jenny, Julia, and William running, and Stephen in the stroller.
Leg 2:Distance0.140Time1:34.30Pace11:13.57
Stephen's warm-up.
Leg 3:Distance1.000Time8:31.10Pace8:31.10
Stephen's time trial with the gang helping.
Leg 4:Distance0.760Time5:58.10Pace7:51.18
Some distance with Benjamin.
Leg 5:Distance0.880Time7:21.20Pace8:21.36
Back to the house. Put William in the stroller as well.
Leg 6:Distance7.200Time56:00.00Pace7:46.67
With Benjamin.
Leg 7:Distance1.270Time9:51.30Pace7:45.59
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.006.000.0022.00

Did two runs today. 20 in the morning, and 2 with Sarah at night. Chad joined us for part of the morning run. Benjamin did 15, Joseph, Jenny, Julia, and Jacob 5, William 3, Stephen 1.

Forgot the Fast Running Friend watch,  borrowed a simple one from the kids.

The older kids minus Benjamin did a 3 mile tempo run down the canyon. Joseph got 18:50 - Chad paced him, splits 6:21, 6:14, 6:15. Benjamin ran with Jacob - his first mile was 6:21, then he fell back a bit and ran more or less even pace to the finish. Jenny ran alone, but was never more than a few seconds ahead of me and Julia and got 20:34. I paced Julia and we ran 20:44 (6:42, 7:00, 7:02).

Then the kids ran home with Jenny and I did a workout with Benjamin and Chad. 2 miles up the canyon, recovery, then 4 miles down. On the way up, Benjamin 11:39 (5:46, 5:53), myself 12:01 (5:55, 6:06), Chad 12:57. On the way down, Benjamin 20:45 (5:07,5:10,5:15,5:13), myself 22:33 (5:37,5:37,5:40,5:39), Chad around 24:30. It got warmer towards the end. I felt strong but not fast on the second interval.

Then we ran home, I ran with Stephen and William, and then I ran back to the car with William and the stroller. William ran 2 miles, then I put him in the stroller. 

 

Nike Double Stroller Miles: 4.70White Crocs 2 Miles: 22.00
Night Sleep Time: 7.50Nap Time: 2.00Total Sleep Time: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.50Nap Time: 2.00Total Sleep Time: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.110.000.000.0012.11

Fast Running Friend Workout - 2015-08-17 07:18:45
Workout Totals: Distance12.110Time1:36:02.60Pace7:55.85
Usual day, except Stephen did another mile time trial, this time at Provo High. A bit slower this time, 8:34. We will try again on Thursday - the goal is to see if he can improve his 8:29 record before he turns 5.
Leg 1:Distance4.000Time31:05.70Pace7:46.43
With Jenny, Joseph, and Jacob. Julia ran the first 1.5.
Leg 2:Distance0.110Time1:03.80Pace9:40.00
Stephen's warm-up.
Leg 3:Distance1.000Time8:34.40Pace8:34.40
Stephen's mile time trial at Provo High. Benjamin, Jacob, and William helped.
Leg 4:Distance7.000Time55:18.70Pace7:54.10
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.030.004.000.0012.03

Fast Running Friend Workout - 2015-08-18 07:27:07
Workout Totals: Distance12.030Time1:30:15.30Pace7:30.15
Did a workout with Benjamin. 4 mile tempo down the canyon on the usual course. I ran 22:25 (5:28,5:38,5:42,5:37). Felt like my heart was not pumping quite right, I think this means I need more sleep. Benjamin had a great run, got a course PR of 20:15 (5:05,5:05,5:06,4:59).

Kids ran their usual distances supervised by Jenny.
Leg 1:Distance1.030Time8:28.50Pace8:13.69
Warm-up with Benjamin.
Leg 2:Distance4.000Time22:25.30Pace5:36.32
Tempo run.
Leg 3:Distance2.000Time19:30.90Pace9:45.45
Cool-down with Benjamin and Sarah.
Leg 4:Distance5.000Time39:50.60Pace7:58.12
More distances - first 1.5 with Benjamin, then I ran further to get the car while he ran home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Jon on Fri, Aug 21, 2015 at 20:31:42 from 107.203.52.135

Hey Sasha- the Delete Shoe button on the shoe tracker doesn't seem to work. I was trying to remove a bunch of old ones but can't.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.080.000.000.0012.08

Fast Running Friend Workout - 2015-08-19 07:18:16
Workout Totals: Distance12.080Time1:38:12.50Pace8:07.79
Usual run. Kids ran usual distances - except Benjamin ran only 8 to taper for the half marathon.
Leg 1:Distance4.000Time31:39.90Pace7:54.98
With Joseph, Jacob, and Jenny. Julia did the first 1.5, then turned around.
Leg 2:Distance1.080Time9:28.20Pace8:46.11
Leg 3:Distance1.000Time9:11.30Pace9:11.30
Leg 4:Distance6.000Time47:53.10Pace7:58.85

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.720.000.750.509.97

Fast Running Friend Workout - 2015-08-20 08:28:20
Workout Totals: Distance9.972Time1:17:55.40Pace7:48.85
Today was the day of time trials. Stephen attempted to get his mile record one more time before turning 5. He had a mental failure - not uncommon for his age after two laps (2:02,2:11), slowed down, the started crying and stopped. However, with Jamba Juice on the line he agreed to redeem himself by running a fast 800. I gave him the target of 4:10 as the redemption qualifier, but he surprised me with a 3:57.3 (1:57,2:00). Then I knew his mile failure was mostly mental.

Joseph and Jacob also ran 800 time trials, and both got records. Joseph ran 2:39.4 (37,40,42,40) - I paced him. Benjamin paced Jacob to 2:43.4 (37,40 high, 44, 42). I think the starting pace was too fast for Jacob, and the effort threw him into a minor anxiety attack, which made him lose a couple of seconds in all.

Benjamin did 8, I did 10 total today. Otherwise everybody did their usual distances.
Leg 1:Distance0.150Time2:01.50Pace13:30.00
Stephen's warm-up.
Leg 2:Distance0.700Time5:56.30Pace8:29.00
Stephen's failed mile time trial.
Leg 3:Distance0.498Time2:43.40Pace5:28.11
Joseph and Jacob's 800 time trial.
Split 1:Distance0.498Time2:39.40Pace5:20.08
Cumilative:Distance0.498Time2:39.40Pace5:20.08
Split 2:Distance0.000Time0:04.00Pace0:00.00
Cumilative:Distance0.498Time2:43.40Pace5:28.11
Leg 4:Distance0.498Time3:57.30Pace7:56.51
Stephen's 800 redemption.
Leg 5:Distance0.130Time1:11.90Pace9:13.08
A brief jog.
Leg 6:Distance0.496Time3:58.00Pace7:59.84
Two laps with Benjamin while waiting for Jacob to find his watch.
Leg 7:Distance1.000Time8:48.20Pace8:48.20
With William, Joseph, Jacob, and Benjamin.
Leg 8:Distance1.500Time12:03.70Pace8:02.47
With Benjamin, Joseph, and Jacob.
Leg 9:Distance5.000Time37:15.10Pace7:27.02
More distance. Benjamin did the first 1.5 with me. I did a pickup in the canyon for 0.75.
Split 1:Distance2.610Time20:45.80Pace7:57.32
Cumilative:Distance2.610Time20:45.80Pace7:57.32
Split 2:Distance0.750Time4:01.00Pace5:21.33
Cumilative:Distance3.360Time24:46.80Pace7:22.50
Split 3:Distance1.640Time12:28.30Pace7:36.28
Cumilative:Distance5.000Time37:15.10Pace7:27.02

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.460.000.000.278.73

Fast Running Friend Workout - 2015-08-21 07:27:28
Workout Totals: Distance8.731Time1:10:35.80Pace8:05.14
Taper today. 8.5 for me, 6.5 for Benjamin. Other kids ran their usual distances. Benjamin and I ran from the car shop after dropping off our 93 Ford Escort Wagon. Looks like we will be selling it for parts - it drives, passed safety and emissions, but has a costly to fix fuel leak plus a few other leaks. $400 OBO if interested.
Leg 1:Distance4.000Time31:28.20Pace7:52.05
With Joseph, Jacob, and Jenny. Julia did the first 1.5, then turned around. She has been struggling with piriformis pain the entire week.
Leg 2:Distance3.503Time29:22.40Pace8:23.11
With Benjamin from the car shop to Orem High. Did a pickup on a known 0.273 mile stretch of the Orem Earn Your Turkey Run.
Split 1:Distance1.120Time10:00.60Pace8:56.25
Cumilative:Distance1.120Time10:00.60Pace8:56.25
Split 2:Distance0.273Time1:25.80Pace5:14.29
Cumilative:Distance1.393Time11:26.40Pace8:12.75
Pickup.
Split 3:Distance2.110Time17:56.00Pace8:29.95
Cumilative:Distance3.503Time29:22.40Pace8:23.11
Leg 3:Distance0.248Time1:08.20Pace