Breaking the Wall

SLC 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
3387.8685.08331.1088.603892.64
Black Crocs 2 Miles: 2500.39White Crocs 2 Miles: 16.50Nike Double Stroller Miles: 16.57Khaki Crocs 1 Miles: 1046.69Saucony Type A Miles: 21.08Camouflage Crocs 1 Miles: 226.08
Night Sleep Time: 966.50Nap Time: 39.30Total Sleep Time: 1005.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.110.000.000.9212.03

Fast Running Friend Workout - 2016-01-01 10:51:33
Workout Totals: Distance12.035Time1:39:53.80Pace8:18.03
Total of 12. Benjamin did 10 including the hill workout. We did 6x0.155 up the hill by our house which is 6% grade for the first third, 3% grade for the second, and back to 6% for the last third. I made an improvement and was able to keep all of the intervals under 50 seconds, so around 5:20 or a little faster. Benjamin stayed with me for the first two, then ran on his own hitting the splits in the range between 41 and 43 seconds, so around 4:25-4:40 pace.

Julia joined us for a couple of those. On one she sprinted for as long as she could keep up with me, which was about 60 meters. On the others she went her own pace hitting them in 1:03 and 1:04, about 6:50 pace.

Otherwise kids did their usual runs. I was able to run with all of the running kids today, which is now everybody except Mary.
Leg 1:Distance3.000Time23:37.00Pace7:52.33
With Joseph, Jacob, Jenny, and Benjamin.
Leg 2:Distance0.780Time5:48.70Pace7:27.05
Start of the hill workout with Benjamin.
Split 1:Distance0.220Time1:43.40Pace7:50.00
Cumilative:Distance0.220Time1:43.40Pace7:50.00
Split 2:Distance0.155Time0:49.60Pace5:20.00
Cumilative:Distance0.375Time2:33.00Pace6:48.00
Split 3:Distance0.220Time2:09.70Pace9:49.55
Cumilative:Distance0.595Time4:42.70Pace7:55.13
Split 4:Distance0.155Time0:48.80Pace5:14.84
Cumilative:Distance0.750Time5:31.50Pace7:22.00
Split 5:Distance0.030Time0:17.20Pace9:33.33
Cumilative:Distance0.780Time5:48.70Pace7:27.05
 
Leg 3:Distance1.000Time9:35.30Pace9:35.30
Took a break from the workout to run with the little kids. This one was with Stephen.
Leg 4:Distance1.000Time7:59.60Pace7:59.60
With William.
Leg 5:Distance1.465Time11:44.90Pace8:01.16
Finished the workout with Benjamin and Julia.
Split 1:Distance0.190Time1:42.70Pace9:00.53
Cumilative:Distance0.190Time1:42.70Pace9:00.53
Split 2:Distance0.155Time0:48.80Pace5:14.84
Cumilative:Distance0.345Time2:31.50Pace7:19.13
Split 3:Distance0.220Time2:10.20Pace9:51.82
Cumilative:Distance0.565Time4:41.70Pace8:18.58
Split 4:Distance0.155Time0:49.60Pace5:20.00
Cumilative:Distance0.720Time5:31.30Pace7:40.14
Split 5:Distance0.220Time2:11.70Pace9:58.64
Cumilative:Distance0.940Time7:43.00Pace8:12.55
Split 6:Distance0.150Time0:49.60Pace5:30.67
Cumilative:Distance1.090Time8:32.60Pace7:50.28
Split 7:Distance0.220Time2:22.80Pace10:49.09
Cumilative:Distance1.310Time10:55.40Pace8:20.31
Split 8:Distance0.155Time0:49.50Pace5:19.35
Cumilative:Distance1.465Time11:44.90Pace8:01.16
 
Leg 6:Distance2.750Time24:58.40Pace9:04.87
With Benjamin.
Leg 7:Distance2.040Time16:09.90Pace7:55.44
Alone.

Black Crocs 2 Miles: 12.03
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.080.000.000.0016.08

Fast Running Friend Workout - 2016-01-02 10:22:25
Workout Totals: Distance16.080Time2:06:25.50Pace7:51.74
Total of 16. Was able to run with all of the kids today except for Stephen. Benjamin did 14, Jenny, Joseph, and Jacob 5, Julia 3, Stephen 1, William 3, Matthew 200 meters.
Leg 1:Distance2.040Time18:29.60Pace9:03.92
With William.
Leg 2:Distance3.000Time25:03.60Pace8:21.20
With Joseph, Jacob, and Jenny, and Julia.
Leg 3:Distance9.000Time1:07:01.50Pace7:26.83
With Benjamin.
Leg 4:Distance2.040Time15:50.80Pace7:46.08
Alone.

Black Crocs 2 Miles: 16.08
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: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2016-01-04 17:53:46
Workout Totals: Distance12.000Time1:35:43.50Pace7:58.62
Total of 12. Usual distances for the kids. Benjamin started the Winter semester. He ran 8+4.
Leg 1:Distance8.000Time1:02:56.30Pace7:52.04
With Benjamin.
Leg 2:Distance4.000Time32:47.20Pace8:11.80
With Joseph and Jacob.

Black 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
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-01-05 06:54:26
Workout Totals: Distance14.000Time1:51:37.20Pace7:58.37
New running schedule of sorts. Benjamin has to get up earlier to get to class. So I ended up doing 10 with him and then 4 with Joseph and Jacob. Jenny ran with William and Stephen. I think Julia joined us for part of the run. In any case everybody is still running their usual distances except I am running 14 instead of 12.
Leg 1:Distance10.000Time1:18:25.00Pace7:50.50
With Benjamin
Leg 2:Distance4.000Time33:12.20Pace8:18.05
With Joseph and Jacob

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.140.000.000.0014.14

Fast Running Friend Workout - 2016-01-06 06:48:49
Workout Totals: Distance14.140Time1:51:24.90Pace7:52.77
More or less a usual day on the new schedule. Total of 14 for me. Stephen ended up with 2 because his first one was too slow, so I thought he might do better on retry, but he did not. So I have a new schedule for him - 9:20 or faster - two fruit snacks, 9:21 - 9:40 - one fruit snack, slower than 9:40 - one more mile and then fruit snacks based on that one.
Leg 1:Distance10.100Time1:15:33.60Pace7:28.87
With Benjamin.
Leg 2:Distance1.000Time9:46.00Pace9:46.00
With Stephen.
Leg 3:Distance1.000Time9:56.20Pace9:56.20
One more with Stephen.
Leg 4:Distance2.040Time16:09.10Pace7:55.05
With Joseph and Jacob.

Black Crocs 2 Miles: 14.14
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 - 2016-01-07 06:48:40
Workout Totals: Distance14.000Time1:50:02.20Pace7:51.59
Total of 14 for me. Usual runs for the kids.
Leg 1:Distance10.000Time1:18:20.60Pace7:50.06
With Benjamin.
Leg 2:Distance4.000Time31:41.60Pace7:55.40
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
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 - 2016-01-08 06:48:59
Workout Totals: Distance14.000Time1:51:40.80Pace7:58.63
Another regular day. 14 total for me.
Leg 1:Distance10.000Time1:19:01.70Pace7:54.17
With Benjamin.
Leg 2:Distance4.000Time32:39.10Pace8:09.77
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.002.500.0016.00

Fast Running Friend Workout - 2016-01-09 09:51:21
Workout Totals: Distance16.000Time2:01:00.90Pace7:33.81
Total of 16. Benjamin did 15. We did a 2.5 tempo down the canyon some distance into it. Joseph, Jacob, and Jenny did 5, Julia 3, William 2, Stephen 1. Matthew has not run yet, but will run 200 meters later today.

Joseph was having some mental issues. He keeps getting freaked out by imagining that Jacob is going to drop him and then starts howling and groaning in panic as he runs. Today I had Benjamin with me, so I decided to try something new. I told Benjamin to stay with Joseph, and I would stay with Jacob. I told Jacob to give it a good push and not be afraid to challenge Joseph - figuring if the pace got to sub-7:00 Joseph might realize that the most pleasant way to stay ahead of Jacob is to just run. Well, we warmed up for 0.5 with the whole gang William and older, then to 1.5 with Julia, then they were free to go as fast as they wanted. The pace got up to sub-7:00 and to my surprise Joseph could keep it just fine in spite of all the howling along the way. Then he and Benjamin stopped to have a brother to brother talk, while Jacob and I went ahead. Afterwards Joseph's run went better, although he ended up with a slower time than Jacob - which does not normally happen when they are together. But Joseph's time was still faster than what he has been doing lately.
Leg 1:Distance1.000Time9:10.10Pace9:10.10
With Stephen.
Leg 2:Distance4.000Time30:43.50Pace7:40.88
With Jacob.
Leg 3:Distance0.375Time2:37.70Pace7:00.53
Back to meet Benjamin and Joseph and back with them.
Leg 4:Distance10.000Time1:13:58.30Pace7:23.83
With Benjamin. We did a 2.5 tempo down the canyon in 14:21 (5:44 pace).
Split 1:Distance5.220Time41:19.90Pace7:55.08
Cumilative:Distance5.220Time41:19.90Pace7:55.08
Split 2:Distance2.500Time14:21.90Pace5:44.76
Cumilative:Distance7.720Time55:41.80Pace7:12.88
Split 3:Distance2.280Time18:16.50Pace8:00.92
Cumilative:Distance10.000Time1:13:58.30Pace7:23.83
 
Leg 5:Distance0.625Time4:31.30Pace7:14.08
Extra distance.

Black Crocs 2 Miles: 16.00
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: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-01-11 06:52:18
Workout Totals: Distance14.000Time1:46:52.30Pace7:38.02
Total of 14. Kids ran their usual distances. I had Joseph and Jacob do a tempo run of sorts to prepare for the 5 K. Joseph ran the last 2 miles in 13:34, Jacob 13:42.
Leg 1:Distance10.000Time1:16:56.00Pace7:41.60
With Benjamin.
Leg 2:Distance4.000Time29:56.30Pace7:29.07
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.002.000.0014.04

Fast Running Friend Workout - 2016-01-12 06:46:42
Workout Totals: Distance14.040Time1:50:24.70Pace7:51.84
14 total. Usual distances for the kids. Benjamin and I did a 2 mile tempo run. His target was 5:00 pace, and he hit it pretty much right on - 9:59, splits of 5:00 and 4:59. My target was 5:40. I ran the first mile in 5:27 and thought I could do another one like that, but the cold air in combination with the lack of fitness got to me and I slowed down to 5:36 on the second mile.
Leg 1:Distance5.720Time46:55.20Pace8:12.17
Warm-up with Benjamin.
Leg 2:Distance2.000Time11:03.30Pace5:31.65
Tempo run.
Leg 3:Distance2.320Time19:35.70Pace8:26.77
Cool-down.
Leg 4:Distance4.000Time32:50.50Pace8:12.62
With Joseph and Jacob. I think Jenny, William, and Julia ran parts.

Black Crocs 2 Miles: 14.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.001.000.0014.00

Fast Running Friend Workout - 2016-01-13 06:51:56
Workout Totals: Distance14.000Time1:50:27.20Pace7:53.37
Total of 14. Usual distances for the kids. Benjamin and I had a friend join us. His name is Daniel.
Leg 1:Distance6.720Time54:32.00Pace8:06.90
With Benjamin and Daniel Torres.
Leg 2:Distance1.000Time5:45.90Pace5:45.90
Pickup mile to test Daniel's fitness.
Leg 3:Distance2.280Time18:26.00Pace8:05.09
Back to the house with Benjamin and Daniel.
Leg 4:Distance4.000Time31:43.30Pace7:55.82
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.501.000.000.9310.43

Fast Running Friend Workout - 2016-01-14 06:51:17
Workout Totals: Distance10.427Time1:24:44.00Pace8:07.58
Total of a little over 10. Kids ran usual distances. I did the hill workout with Benjamin - 6 x 0.155 over by the house. Joseph and Jacob did 1 mile pickup in the middle of their run - Joseph 6:06, Jacob 6:08.
Leg 1:Distance3.000Time24:47.90Pace8:15.97
With Benjamin.
Leg 2:Distance2.327Time18:33.30Pace7:58.43
Hill workout.
Split 1:Distance0.220Time1:51.00Pace8:24.55
Cumilative:Distance0.220Time1:51.00Pace8:24.55
Split 2:Distance0.155Time0:49.00Pace5:16.13
Cumilative:Distance0.375Time2:40.00Pace7:06.67
Split 3:Distance0.220Time2:09.90Pace9:50.45
Cumilative:Distance0.595Time4:49.90Pace8:07.23
Split 4:Distance0.155Time0:49.00Pace5:16.13
Cumilative:Distance0.750Time5:38.90Pace7:31.87
Split 5:Distance0.297Time2:22.60Pace8:00.13
Cumilative:Distance1.047Time8:01.50Pace7:39.89
Split 6:Distance0.155Time0:49.30Pace5:18.06
Cumilative:Distance1.202Time8:50.80Pace7:21.60
Split 7:Distance0.220Time2:24.70Pace10:57.73
Cumilative:Distance1.422Time11:15.50Pace7:55.04
Split 8:Distance0.155Time0:48.70Pace5:14.19
Cumilative:Distance1.577Time12:04.20Pace7:39.23
Split 9:Distance0.220Time2:27.70Pace11:11.36
Cumilative:Distance1.797Time14:31.90Pace8:05.20
Split 10:Distance0.155Time0:48.10Pace5:10.32
Cumilative:Distance1.952Time15:20.00Pace7:51.31
Split 11:Distance0.220Time2:25.70Pace11:02.27
Cumilative:Distance2.172Time17:45.70Pace8:10.65
Split 12:Distance0.155Time0:47.60Pace5:07.10
Cumilative:Distance2.327Time18:33.30Pace7:58.43
 
Leg 3:Distance4.000Time32:16.60Pace8:04.15
With Joseph, Jacob, and Benjamin.
Split 1:Distance2.000Time17:27.20Pace8:43.60
Cumilative:Distance2.000Time17:27.20Pace8:43.60
Split 2:Distance1.000Time6:08.80Pace6:08.80
Cumilative:Distance3.000Time23:36.00Pace7:52.00
Split 3:Distance1.000Time8:40.60Pace8:40.60
Cumilative:Distance4.000Time32:16.60Pace8:04.15
 
Leg 4:Distance1.100Time9:06.20Pace8:16.55
Extra distance.

Black Crocs 2 Miles: 10.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.900.0010.80

Fast Running Friend Workout - 2016-01-15 05:12:08
Workout Totals: Distance10.800Time1:16:28.00Pace7:04.81
Trip to San Francisco today to visit Twitter. Got the run in creatively. Kids ran their usual distances at home.
Leg 1:Distance4.400Time33:32.00Pace7:37.27
To the Front Runner station.
Leg 2:Distance0.750Time5:35.50Pace7:27.33
Transportation through the SLC airport.
Split 1:Distance0.750Time5:35.50Pace7:27.33
Cumilative:Distance0.750Time5:35.50Pace7:27.33
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.750Time5:35.50Pace7:27.33
 
Leg 3:Distance0.900Time4:49.10Pace5:21.22
Airport orienteering at SFO. The plane arrived late so I had only 7 minutes to get to the BART station and I was not 100% sure where it was. I just sprinted in a more or less random direction, asked the first official looking person where to go next, then repeated. It worked - I made the train.
Leg 4:Distance0.250Time1:40.00Pace6:40.00
Transportation in SF.
Leg 5:Distance0.250Time0:00.00Pace0:00.00
Transportation in SF.
Leg 6:Distance0.500Time3:24.70Pace6:49.40
SFO transportation.
Leg 7:Distance0.500Time3:04.90Pace6:09.80
SLC transportation.
Leg 8:Distance3.000Time22:36.70Pace7:32.23
Around the FrontRunner platform waiting for the train.
Leg 9:Distance0.250Time1:45.10Pace7:00.40
To meet Sarah near Orem Frontrunner station.

Black Crocs 2 Miles: 10.80
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.793.020.000.0015.81

Fast Running Friend Workout - 2016-01-16 09:55:25
Workout Totals: Distance15.810Time2:00:11.30Pace7:36.12
Ran with the younger kids, they did a 3 mile time trial down the canyon. There was a lot of snow, so we started at the wrong place making it about 3.02. The snow also slowed us down. Joseph got 19:47, Jacob 19:54, Julia 22:30, Jenny paced William but kicked in the last 400 when I came - finished in 23:32, William got 23:55.

Benjamin was not feeling well today, did only 8. I ran some extra distance alone afterwards.
Leg 1:Distance1.000Time9:15.80Pace9:15.80
With Stephen.
Leg 2:Distance0.350Time3:23.60Pace9:41.71
Warm-up with Joseph, Jacob, Jenny, Julia, and William.
Leg 3:Distance3.570Time23:55.60Pace6:42.13
Kids 3 mile time trial.
Split 1:Distance3.020Time19:47.40Pace6:33.18
Cumilative:Distance3.020Time19:47.40Pace6:33.18
Joseph's time.
Split 2:Distance0.000Time0:05.40Pace0:00.00
Cumilative:Distance3.020Time19:52.80Pace6:34.97
Waited for Jacob.
Split 3:Distance0.550Time4:02.80Pace7:21.45
Cumilative:Distance3.570Time23:55.60Pace6:42.13
Ran back to William and Jenny, Jenny took off, I finished with William.
 
Leg 4:Distance1.640Time13:55.20Pace8:29.27
Back to the house.
Leg 5:Distance3.000Time26:22.70Pace8:47.57
With Benjamin.
Leg 6:Distance6.250Time43:18.40Pace6:55.74
Alone.

Black Crocs 2 Miles: 15.81
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: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2016-01-18 08:58:14
Workout Totals: Distance12.000Time1:39:21.30Pace8:16.78
12 total. Kids ran their usual distances. Benjamin ran only 8 to be cautious.
Leg 1:Distance4.000Time31:42.80Pace7:55.70
With Joseph and Jacob.
Leg 2:Distance8.000Time1:07:38.50Pace8:27.31
With Benjamin - we got into slippery parts of the trail and could not move fast at all.

Black 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
11.001.000.000.0012.00

Fast Running Friend Workout - 2016-01-19 08:35:58
Workout Totals: Distance12.000Time1:36:20.70Pace8:01.73
Kids did a workout today. Joseph ran 1 mile from the canyon to the bridge in 6:10, Jacob got 6:15, Jenny 6:24. William ran a mile in 7:37 on the little boy course, and then one more in 7:52. Julia ran 6:49 on the little boy course. Everybody did usual distances.
Leg 1:Distance4.000Time30:59.80Pace7:44.95
With Benjamin, Joseph, and Jacob.
Split 1:Distance2.000Time16:44.90Pace8:22.45
Cumilative:Distance2.000Time16:44.90Pace8:22.45
Split 2:Distance1.000Time6:10.80Pace6:10.80
Cumilative:Distance3.000Time22:55.70Pace7:38.57
Quick mile, I paced Joseph, Benjamin ran with Jacob.
Split 3:Distance1.000Time8:04.10Pace8:04.10
Cumilative:Distance4.000Time30:59.80Pace7:44.95
 
Leg 2:Distance4.000Time33:21.60Pace8:20.40
With Jenny. I think Benjamin came on this one as well.
Split 1:Distance2.000Time17:30.90Pace8:45.45
Cumilative:Distance2.000Time17:30.90Pace8:45.45
Split 2:Distance1.000Time6:24.10Pace6:24.10
Cumilative:Distance3.000Time23:55.00Pace7:58.33
Split 3:Distance1.000Time9:26.60Pace9:26.60
Cumilative:Distance4.000Time33:21.60Pace8:20.40
 
Leg 3:Distance1.000Time7:37.40Pace7:37.40
With William, and Julia. I think Benjamin too.
Leg 4:Distance1.000Time7:52.50Pace7:52.50
With William and Julia - possibly also Benjamin.
Leg 5:Distance1.000Time6:49.30Pace6:49.30
With Julia.
Leg 6:Distance1.000Time9:40.10Pace9:40.10
With Julia and Stephen.

Black 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
12.040.000.000.0012.04

Fast Running Friend Workout - 2016-01-20 07:47:12
Workout Totals: Distance12.040Time1:31:17.60Pace7:34.95
 
Leg 1:Distance6.000Time43:07.80Pace7:11.30
With Benjamin.
Leg 2:Distance4.000Time33:17.50Pace8:19.38
With Benjamin, Joseph, and Jacob. I think Jenny, Julia, and William were for part of it with us as well.
Leg 3:Distance2.040Time14:52.30Pace7:17.40
Alone.

Black Crocs 2 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.910.000.001.0813.99

Fast Running Friend Workout - 2016-01-21 06:49:44
Workout Totals: Distance14.000Time1:53:34.50Pace8:06.75
Hill workout with Benjamin. Kids ran usual distances. Joseph and Jacob did a pickup on the hill as well at the end of 4 miles - Joseph got 53, Jacob 54.

I averaged 48s on the hill, Benjamin 44s with the last one in 39. This averages around to around 4:12 pace, but the hill starts out at 6%, then levels to 3%, and climbs 6% again, so it is quite possible that he might have gone sub-4:00 pace on the 3% part breaking the 15 mph speed limit for that road.
Leg 1:Distance4.000Time32:32.80Pace8:08.20
Warm-up with Benjamin.
Leg 2:Distance2.250Time18:17.50Pace8:07.78
Split 1:Distance0.220Time1:47.90Pace8:10.45
Cumilative:Distance0.220Time1:47.90Pace8:10.45
Split 2:Distance0.155Time0:47.70Pace5:07.74
Cumilative:Distance0.375Time2:35.60Pace6:54.93
Split 3:Distance0.220Time2:05.80Pace9:31.82
Cumilative:Distance0.595Time4:41.40Pace7:52.94
Split 4:Distance0.155Time0:48.00Pace5:09.68
Cumilative:Distance0.750Time5:29.40Pace7:19.20
Split 5:Distance0.220Time2:16.20Pace10:19.09
Cumilative:Distance0.970Time7:45.60Pace8:00.00
Split 6:Distance0.155Time0:47.70Pace5:07.74
Cumilative:Distance1.125Time8:33.30Pace7:36.27
Split 7:Distance0.220Time2:25.70Pace11:02.27
Cumilative:Distance1.345Time10:59.00Pace8:09.96
Split 8:Distance0.155Time0:48.10Pace5:10.32
Cumilative:Distance1.500Time11:47.10Pace7:51.40
Split 9:Distance0.220Time2:26.10Pace11:04.09
Cumilative:Distance1.720Time14:13.20Pace8:16.05
Split 10:Distance0.155Time0:48.40Pace5:12.26
Cumilative:Distance1.875Time15:01.60Pace8:00.85
Split 11:Distance0.220Time2:28.70Pace11:15.91
Cumilative:Distance2.095Time17:30.30Pace8:21.34
Split 12:Distance0.155Time0:47.20Pace5:04.52
Cumilative:Distance2.250Time18:17.50Pace8:07.78
 
Leg 3:Distance3.750Time30:43.40Pace8:11.57
Cool-down with Benjamin.
Split 1:Distance3.750Time30:43.40Pace8:11.57
Cumilative:Distance3.750Time30:43.40Pace8:11.57
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance3.750Time30:43.40Pace8:11.57
 
Leg 4:Distance4.000Time32:00.80Pace8:00.20
With Joseph and Jacob - pickup at the end up the hill.
Split 1:Distance3.845Time31:06.40Pace8:05.41
Cumilative:Distance3.845Time31:06.40Pace8:05.41
Split 2:Distance0.155Time0:54.40Pace5:50.97
Cumilative:Distance4.000Time32:00.80Pace8:00.20
 

Black Crocs 2 Miles: 14.00
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 - 2016-01-22 08:09:51
Workout Totals: Distance13.600Time1:43:27.90Pace7:36.46
We improvised with the run this morning. Benjamin and Jenny had a fireside with Elder Holland at 6:00 am, and then Benjamin had to get to class. So I just ran with him and Jenny for a little bit, then with him to class, then back, and then with Joseph and Jacob. Benjamin ran 4 more miles after he got home. Otherwise kids ran their usual distances.
Leg 1:Distance2.400Time18:55.40Pace7:53.08
With Benjamin and Jenny (part).
Leg 2:Distance3.600Time27:00.20Pace7:30.06
With Benjamin to class.
Leg 3:Distance3.600Time26:09.40Pace7:15.94
Back from BYU to the house.
Leg 4:Distance4.000Time31:22.90Pace7:50.73
With Joseph and Jacob.
Fast Running Friend Workout - 2016-01-22 18:31:02
Workout Totals: Distance1.125Time10:11.90Pace9:03.91
Stephen got forgotten this morning, so I ran with him later in the evening.
Leg 1:Distance1.000Time8:54.40Pace8:54.40
With Stephen.
Leg 2:Distance0.125Time1:17.50Pace10:20.00
With Matthew.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.383.303.000.0022.68

Fast Running Friend Workout - 2016-01-23 07:29:16
Workout Totals: Distance22.675Time2:52:10.80Pace7:35.60
Ended up with 22.5 miles somewhat on accident. Was originally planning on only 16. First ran with Benjamin and his friend David. We did a warm-up. Then David turned around a bit early, Benjamin and I went further and ran a 3 mile tempo. The road conditions were better than last week, but far from perfect, and it was also cold enough to where I could feel it. I ran 16:54 with the splits of 5:40, 5:39, 5:35. The end was fast not so much because I was strong but because there was less slippage.

Benjamin got 15:39 running 5:20 for the first 1.25, and 5:08 for the rest of it.

Then I did a workout with the kids. Sarah dropped us off at the start of the same 3 mile tempo, and we ran it down the canyon. Benjamin paced Jacob, I paced Joseph, Julia paced William until I came back, Jenny ran alone. Joseph got 18:44, Jacob 18:49, Jenny 20:00, Julia 22:32, William 22:45.

Then I ran 200 meters with Matthew and we headed home - Jacob and older on foot, the rest with Sarah in the van.

At home I ran 1 mile with Jenny and Stephen, and then Sarah wanted to do the same 3 mile tempo run. I drove with her to the start, paced her to 23:44 (8:06, 7:57, 7:41), then ran back to the car up the canyon while she ran home.

Benjamin did 15, Jenny 6, Joseph, Jacob, and Julia 5, William 3+, Stephen 1, Matthew 0.125. I got to run with every running family member today, which is everybody except Mary. It was a good day.
Leg 1:Distance5.360Time43:51.00Pace8:10.86
Warm-up with Benjamin and David.
Leg 2:Distance3.000Time16:54.60Pace5:38.20
Tempo run.
Leg 3:Distance1.640Time14:05.10Pace8:35.30
Back to the house.
Leg 4:Distance0.350Time3:51.50Pace11:01.43
Kids warm-up.
Leg 5:Distance3.560Time22:45.70Pace6:23.62
Tempo run with the kids.
Split 1:Distance3.000Time18:44.70Pace6:14.90
Cumilative:Distance3.000Time18:44.70Pace6:14.90
With Joseph. Splits 6:21, 6:15, 6:08. Jacob got 6:23, 6:13, 6:13.
Split 2:Distance0.300Time2:05.40Pace6:58.00
Cumilative:Distance3.300Time20:50.10Pace6:18.82
Back to William and Julia.
Split 3:Distance0.260Time1:55.60Pace7:24.62
Cumilative:Distance3.560Time22:45.70Pace6:23.62
With William.
 
Leg 6:Distance0.125Time1:20.00Pace10:40.00
With Matthew.
Leg 7:Distance1.640Time14:16.30Pace8:42.13
Back to the house with the kids.
Leg 8:Distance1.000Time9:29.30Pace9:29.30
With Stephen.
Leg 9:Distance3.000Time23:44.30Pace7:54.77
With Sarah.
Leg 10:Distance3.000Time21:53.00Pace7:17.67
Alone up the canyon to get the car.

Black Crocs 2 Miles: 22.67
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From steve ash on Tue, Jan 26, 2016 at 21:20:10 from 67.2.202.162

Nice 3 mile stretch on that run Sasha.

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
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-01-25 06:42:32
Workout Totals: Distance14.000Time1:53:10.20Pace8:05.01
Slippery day today. The canyon was not plowed so we had to improvise on the route. Total of 14 for me, usual distances for the kids.
Leg 1:Distance10.000Time1:19:31.00Pace7:57.10
With Benjamin.
Leg 2:Distance4.000Time33:39.20Pace8:24.80
With Joseph and Jacob, and I think Jenny and/or Julia joined us for part of it.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.480.000.001.0014.48

Fast Running Friend Workout - 2016-01-26 06:46:22
Workout Totals: Distance14.480Time1:55:10.50Pace7:57.24
Usual run, 14+ total. Benjamin and I did a quick mile down the canyon. He ran 4:45 running more or less even. I ran 5:17 starting in 75, and then I struggled. I felt like the first quarter was relatively easy, but then I just could not breathe.

Kids ran their usual distances except Joseph who had a cough. I had him run only 2 miles.
Leg 1:Distance7.200Time59:12.40Pace8:13.39
Warm-up with Benjamin.
Leg 2:Distance1.000Time5:17.30Pace5:17.30
Pickup.
Leg 3:Distance2.280Time18:18.70Pace8:01.89
Back to the house.
Leg 4:Distance4.000Time32:22.10Pace8:05.52
With Jacob, Jenny, Julia, and Joseph ran some with us.

Black Crocs 2 Miles: 14.48
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 - 2016-01-27 06:51:06
Workout Totals: Distance14.000Time1:50:49.30Pace7:54.95
Total of 14.

Joseph felt better today, but I still had him and Jacob run only 3 miles. William was not feeling well, did not run. Jenny and Julia also ran reduced distances.
Leg 1:Distance10.000Time1:16:17.80Pace7:37.78
With Benjamin.
Leg 2:Distance3.000Time25:15.40Pace8:25.13
With Joseph, Jacob, Jenny, and Julia.
Leg 3:Distance1.000Time9:16.10Pace9:16.10
With Jenny and Stephen.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.001.0014.00

Fast Running Friend Workout - 2016-01-28 07:10:43
Workout Totals: Distance14.000Time1:50:34.90Pace7:53.92
Total of 14. Benjamin and I did 1 mile fast down the canyon. He got 4:43 off a more or less even split, I ran 5:14 starting in 74, which again felt relatively easy, but then the cold air got to me.

William felt better, I had him run only 1 mile, though. Kids were generally on reduced mileage to rest for the race on Saturday.
Leg 1:Distance6.720Time53:06.20Pace7:54.14
With Benjamin.
Leg 2:Distance1.000Time5:14.70Pace5:14.70
Fast mile.
Leg 3:Distance2.280Time18:06.90Pace7:56.71
Back to the house.
Leg 4:Distance3.000Time24:47.80Pace8:15.93
With Joseph, Jacob, Jenny, and Julia.
Leg 5:Distance1.000Time9:19.30Pace9:19.30
With Stephen. Jenny and William started with us, but I had them speed up and run ahead half way through.

Black Crocs 2 Miles: 14.00
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 - 2016-01-29 07:22:16
Workout Totals: Distance8.040Time59:32.40Pace7:24.33
Taper day for everybody. Only 8 today for me, 6 for Benjamin, 2 for Jenny, Julia, Joseph, and Jacob, and 1 for William and Stephen. 200 meters for Matthew.
Leg 1:Distance6.000Time44:34.20Pace7:25.70
With Benjamin.
Leg 2:Distance2.040Time14:58.20Pace7:20.29
Alone.

Black Crocs 2 Miles: 8.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Race: SLC Track Club 5 K (3.107 Miles) 00:19:21, Place overall: 18, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.570.000.003.2111.78

Fast Running Friend Workout - 2016-01-30 09:18:51
Workout Totals: Distance11.789Time1:35:26.50Pace8:05.75
Today our family ran the Winter Series 5 K. The road was convered with snow. We made the mistake of bringing only Crocs to the race hoping that the road will be plowed or that there will be a dry patch. We learned our lesson - all of run slower than we should have.

Benjamin got 17:31 (8th place), I got 19:21 (18th overall, double-chicked), Joseph 21:32 (46th), Jacob 21:48 (50th), Jenny 22:51 (15th woman), Julia 24:01 (20th woman), William 25:37 (96th), and Sarah 28:38 (48th woman).

Here is the top 20 overall (using my awk skills):

1 BIELACZYC, GAREK 00:15:21.9 M
2 COOK, RILEY 00:15:30.5 M
3 PETERS, NATHAN 00:16:10.1 M
4 VAN DE 10:00:54.1 00:16:42.2
5 BLOUIN, NATE 00:16:57.8 M
6 HAMMER, CHRIS 00:17:09.3 M
7 GAUTHIER, JON 00:17:20.6 M
8 PACHEV, BENJAMIN 00:17:31.0 M
9 TRAVER, SCOTT 00:17:44.0 M
10 CROOKER, DAN 00:17:48.0 M
11 WOLPERT, MATTHEW 00:18:19.0 M
12 SANTO, EVAN 00:18:24.9 M
13 DANIEL, HUNTER 00:18:39.6 M
14 LONG, SARIAH 00:18:45.4 F
15 RUEBUSH, JASON 00:19:01.0 M
16 PERRY, CHRISTINA 00:19:11.7 F
17 ALLEN, STEVE 00:19:16.9 M
18 PACHEV, SASHA 00:19:21.8 M
19 FOLEY, MEGAN 00:19:24.1 F
20 DARLINGTON, TODD 00:19:32.7 M
21 MURPHY, ROB 00:19:34.4 M

As we can see from Garekm Riley's and others times, with the right kind of shoe the conditions were quite runnable, as in 10 seconds per mile slower than normal road. Just not in Crocs.

I opened with 5:53 mile during which I was able to find spots with some reasonable traction. But as the race progressed, the traction got worse. I had 9:25 at the turnaround still heading for 18:50 if I could keep the pace. Then I got passed by Sariah, Cristina and a few men. I was able to run with Cristina for a while, but then all of a sudden the traction was worse for a brief moment and she was gone. I ran with Steve Allen up until the kick, but then he could kick and I was already going as fast as the traction would let me. My split at 2 miles was 12:16 (6:23), and then 18:43 at 3 (6:27), and 38 seconds to the finish.

Benjamin had a similar experience, except he slowed down less. His first mile was 5:24, then 8:38 at the turnaround, 11:10 at 2 (5:46), and 6:21 from there to the finish (5:44 pace). So I am guessing he and I had the same problems with traction, except he was more evenly paced effort-wise.

When Benjamin and I finished we ran back. Benjamin met William and finished with him. I met Sarah. She struggled a lot today as she does not run well with low traction.

From the point of view of physics a bouncy runner should do better on ice than a low-hovering one. Forward force comes from friction, and the maximum attainable force of friction is proportional to the ground reaction force, which would be higher for a bouncy runner. Of course, there is another variable - friction coefficient. It is actually not too hard to measure without any special equipment. All you need is some flat surface that you can lean at an arbitrary angle and a level which can be replaced with a smartphone with a functional level app. Put the shoe on the surface, lean it until it starts sliding, when it does, note the grade percent reading of the level or the app. Divide the number by 100, that is your friction coefficient for the shoe against the tested surface. At some point for a physics lesson we should measure the friction coefficient of our shoe collection.

As a side note, the friction coefficient of the shoe affects your running performance only when the forward push is limited by slipping rather than just the muscle power.

When we got home, I ran 5 more miles with Benjamin, 1 with Stephen, and 0.125 with Matthew. It was a snowy slippery run as evidenced by the times.
Leg 1:Distance1.457Time11:22.50Pace7:48.43
Split 1:Distance1.000Time7:49.70Pace7:49.70
Cumilative:Distance1.000Time7:49.70Pace7:49.70
Split 2:Distance0.107Time0:31.50Pace4:54.39
Cumilative:Distance1.107Time8:21.20Pace7:32.76
Split 3:Distance0.350Time3:01.30Pace8:38.00
Cumilative:Distance1.457Time11:22.50Pace7:48.43
 
Leg 2:Distance4.207Time28:36.80Pace6:48.08
Split 1:Distance3.107Time19:21.40Pace6:13.80
Cumilative:Distance3.107Time19:21.40Pace6:13.80
Split 2:Distance1.100Time9:15.40Pace8:24.91
Cumilative:Distance4.207Time28:36.80Pace6:48.08
 
Leg 3:Distance0.125Time1:27.40Pace11:39.20
Leg 4:Distance5.000Time44:12.00Pace8:50.40
Leg 5:Distance1.000Time9:47.80Pace9:47.80

Black Crocs 2 Miles: 11.79
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Glory in the long run on Sat, Feb 06, 2016 at 17:31:49 from 75.162.143.202

Definitely not a croc day. But other than the traction, what about the wetness factor?

So what's your verdict on the speed, would there be 15 seconds better per mile without Crocs?

From Sasha Pachev on Sat, Feb 06, 2016 at 18:12:09 from 72.250.218.114

15 seconds is a reasonable estimate. We will have a better idea next Saturday after the 10 K.

From RileyCook on Sat, Feb 06, 2016 at 18:50:27 from 172.56.39.71

I think 15 is too much. I don't think I ran a 14:45 equivalent. 10 seconds maybe. I think 8 is most likely though.

From Sasha Pachev on Sat, Feb 06, 2016 at 19:11:38 from 72.250.218.114

Riley:

We are talking Crocs vs racing flats on that course, in which case 15 seconds per mile is reasonable. For racing flats on that course vs normal I agree that it should be 10 seconds per mile.

From Sasha Pachev on Thu, Feb 25, 2016 at 06:33:40 from 72.250.218.114

Jesse:

I have an answer to your question in my 10 K race report.

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: 2.00Total Sleep Time: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-02-01 09:05:05
Workout Totals: Distance14.000Time1:53:39.90Pace8:07.14
Usual run. 14 total. Kids ran their usual distances with the exception of Julia (2 miles), and Matthew (did not run) due to colds.
Leg 1:Distance10.000Time1:19:23.00Pace7:56.30
With Benjamin.
Leg 2:Distance4.000Time34:16.90Pace8:34.23
With Joseph and Jacob. I think we had Jenny for part of it.

Black Crocs 2 Miles: 14.00
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 - 2016-02-02 06:54:13
Workout Totals: Distance14.000Time1:54:48.00Pace8:12.00
Usual run. Kids ran their usual distances. Matthew was back to normal today - in fact he ran one of his fastest times for 200 meters - 1:09, only 1 second off his record. However, Mary got a bad cough.
Leg 1:Distance10.000Time1:19:16.00Pace7:55.60
With Benjamin.
Leg 2:Distance4.000Time35:32.00Pace8:53.00
With Joseph, Jacob, and Jenny.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Tom on Fri, Feb 05, 2016 at 15:39:21 from 173.36.240.168

Hi Sasha, glad to see you're still plugging away and running well along with most the rest of your family.

So I learned today you work for the same company where my son Tyler just got hired as an intern. He's just into his senior year at UVU as a CS major. If you happen to work with him try not to rough him too bad :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.340.000.000.0014.34

Fast Running Friend Workout - 2016-02-03 06:46:47
Workout Totals: Distance14.340Time1:56:09.80Pace8:06.04
Total of 14. It was slippery in a lot of places. Kids ran their usual distances except for William who did 3. Joseph and Jacob did a pickup for the last mile on the little boy course. Their target was 7:00, they ran 6:50.
Leg 1:Distance10.300Time1:20:53.50Pace7:51.21
With Benjamin.
Leg 2:Distance1.000Time9:30.80Pace9:30.80
With Stephen.
Leg 3:Distance2.040Time18:54.90Pace9:16.32
With William.
Leg 4:Distance1.000Time6:50.60Pace6:50.60
With Joseph and Jacob.

Black Crocs 2 Miles: 14.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Fast Running Friend Workout - 2016-02-04 06:49:28
Workout Totals: Distance10.000Time1:12:44.70Pace7:16.47
Total of 12 today. Benjamin and I did a short tempo run down the canyon trying to fight the ice. Joseph and Jacob had sore throats, I had them run only 2 miles today. I think Jenny did only 4. Otherwise usual distances.
Leg 1:Distance6.500Time50:08.90Pace7:42.91
With Benjamin.
Leg 2:Distance2.000Time11:24.50Pace5:42.25
Tempo run with Benjamin. He paced me. It was slippery, but not too bad. Enough traction for 5:40 pace.
Leg 3:Distance1.500Time11:11.30Pace7:27.53
Back to the house.
Fast Running Friend Workout - 2016-02-04 08:48:23
Workout Totals: Distance2.000Time17:20.40Pace8:40.20
 
Leg 1:Distance2.000Time17:20.40Pace8:40.20
With Joseph and Jacob.

Black Crocs 2 Miles: 10.00
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 - 2016-02-05 12:09:32
Workout Totals: Distance12.000Time1:34:16.30Pace7:51.36
Benjamin slept in this morning and was feeling tired in general, so I ran with him 8 miles in the afternoon. Otherwise kids ran their usual distances.
Leg 1:Distance4.000Time32:06.00Pace8:01.50
With Joseph and Jacob.
Leg 2:Distance8.000Time1:02:10.30Pace7:46.29
With Benjamin.

Black 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
13.200.001.653.7518.60

Fast Running Friend Workout - 2016-02-06 09:41:28
Workout Totals: Distance18.595Time2:26:45.70Pace7:53.55
18 total. Usual Saturday distances for the kids except for Jenny who took the ACT today and ran only 3. Benjamin and I did 6x1000 with 200 recovery in the canyon - first 2 down, next 2 up, and last 2 down. There was some slippage on the roads. I hit my downhill ones in around 3:30 - 3:34, uphills were 3:49, 3:53. Benjamin did the downhill ones in around 3:06, last one 3:01, uphills were 3:25 and 3:35.
Leg 1:Distance1.000Time9:26.30Pace9:26.30
With Stephen.
Leg 2:Distance2.040Time18:04.90Pace8:51.81
With William.
Leg 3:Distance2.000Time12:59.30Pace6:29.65
A tempo run of sorts. Out to meet Benjamin, Joseph, and Jacob, a little further to make it an even distance, then back to catch up, and finished with them.
Split 1:Distance1.650Time10:15.80Pace6:13.21
Cumilative:Distance1.650Time10:15.80Pace6:13.21
Split 2:Distance0.350Time2:43.50Pace7:47.14
Cumilative:Distance2.000Time12:59.30Pace6:29.65
 
Leg 4:Distance3.900Time31:53.40Pace8:10.62
Warm-up with Benjamin.
Leg 5:Distance4.375Time29:21.90Pace6:42.72
6x100 workout.
Split 1:Distance0.625Time3:24.50Pace5:27.20
Cumilative:Distance0.625Time3:24.50Pace5:27.20
Split 2:Distance0.125Time1:15.80Pace10:06.40
Cumilative:Distance0.750Time4:40.30Pace6:13.73
Split 3:Distance0.625Time3:32.90Pace5:40.64
Cumilative:Distance1.375Time8:13.20Pace5:58.69
Split 4:Distance0.125Time2:02.90Pace16:23.20
Cumilative:Distance1.500Time10:16.10Pace6:50.73
Split 5:Distance0.625Time3:49.30Pace6:06.88
Cumilative:Distance2.125Time14:05.40Pace6:37.84
Split 6:Distance0.125Time1:24.60Pace11:16.80
Cumilative:Distance2.250Time15:30.00Pace6:53.33
Split 7:Distance0.625Time3:53.30Pace6:13.28
Cumilative:Distance2.875Time19:23.30Pace6:44.63
Split 8:Distance0.125Time1:28.50Pace11:48.00
Cumilative:Distance3.000Time20:51.80Pace6:57.27
Split 9:Distance0.625Time3:31.60Pace5:38.56
Cumilative:Distance3.625Time24:23.40Pace6:43.70
Split 10:Distance0.125Time1:24.40Pace11:15.20
Cumilative:Distance3.750Time25:47.80Pace6:52.75
Split 11:Distance0.625Time3:34.10Pace5:42.56
Cumilative:Distance4.375Time29:21.90Pace6:42.72
 
Leg 6:Distance2.280Time20:15.20Pace8:52.98
Back to the house.
Leg 7:Distance3.000Time24:44.70Pace8:14.90
With Jenny.

Black Crocs 2 Miles: 18.59
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: 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 - 2016-02-08 06:52:54
Workout Totals: Distance14.000Time1:43:48.20Pace7:24.87
Usual 14. Kids ran their usual distances.
Leg 1:Distance10.000Time1:12:43.00Pace7:16.30
With Benjamin.
Leg 2:Distance4.000Time31:05.20Pace7:46.30
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.003.7514.45

Fast Running Friend Workout - 2016-02-09 06:44:29
Workout Totals: Distance14.455Time1:52:08.30Pace7:45.47
Did 6x1000 with Benjamin in the canyon. 2 down, 2 up, 2 down, 200 meter recovery jog in between. Kids ran their usual distances.
Leg 1:Distance3.800Time31:21.10Pace8:15.03
Warm-up.
Leg 2:Distance4.375Time29:05.70Pace6:39.02
Workout.
Split 1:Distance0.625Time3:21.60Pace5:22.56
Cumilative:Distance0.625Time3:21.60Pace5:22.56
Split 2:Distance0.125Time1:38.10Pace13:04.80
Cumilative:Distance0.750Time4:59.70Pace6:39.60
Split 3:Distance0.625Time3:22.40Pace5:23.84
Cumilative:Distance1.375Time8:22.10Pace6:05.16
Split 4:Distance0.125Time1:38.00Pace13:04.00
Cumilative:Distance1.500Time10:00.10Pace6:40.07
Split 5:Distance0.625Time3:43.00Pace5:56.80
Cumilative:Distance2.125Time13:43.10Pace6:27.34
Split 6:Distance0.125Time1:44.90Pace13:59.20
Cumilative:Distance2.250Time15:28.00Pace6:52.44
Split 7:Distance0.625Time3:48.50Pace6:05.60
Cumilative:Distance2.875Time19:16.50Pace6:42.26
Split 8:Distance0.125Time1:30.70Pace12:05.60
Cumilative:Distance3.000Time20:47.20Pace6:55.73
Split 9:Distance0.625Time3:26.20Pace5:29.92
Cumilative:Distance3.625Time24:13.40Pace6:40.94
Split 10:Distance0.125Time1:31.50Pace12:12.00
Cumilative:Distance3.750Time25:44.90Pace6:51.97
Split 11:Distance0.625Time3:20.80Pace5:21.28
Cumilative:Distance4.375Time29:05.70Pace6:39.02
 
Leg 3:Distance2.280Time18:58.20Pace8:19.21
Leg 4:Distance4.000Time32:43.30Pace8:10.82
With Joseph and Jacob.

Black Crocs 2 Miles: 14.45
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 - 2016-02-10 06:49:04
Workout Totals: Distance14.000Time1:47:30.20Pace7:40.73
Usual 14. Kids ran their usual distances except for Julia who was sick and ran only 1 mile.
Leg 1:Distance10.000Time1:16:49.40Pace7:40.94
With Benjamin
Leg 2:Distance4.000Time30:40.80Pace7:40.20
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.160.002.000.0011.16

Fast Running Friend Workout - 2016-02-11 06:49:58
Workout Totals: Distance11.165Time1:26:55.00Pace7:47.08
Total of 11. We tapered for the 10 K. Benjamin did 8, Jenny, Joseph, and Jacob 2. Julia was still sick and ran only 1 mile. Otherwise usual distances.

Benjamin and I did a 2 mile tempo down the canyon in 11:24. The road was mostly clear, but we both for some reason had a hard time staying awake.
Leg 1:Distance4.500Time35:53.20Pace7:58.49
Warm-up.
Leg 2:Distance2.000Time11:24.10Pace5:42.05
Tempo.
Leg 3:Distance1.500Time12:42.40Pace8:28.27
Cool-down.
Leg 4:Distance0.125Time1:11.80Pace9:34.40
With Matthew.
Leg 5:Distance2.040Time16:22.30Pace8:01.52
With Joseph, Jenny, and Jacob.
Leg 6:Distance1.000Time9:21.20Pace9:21.20
With Stephen.

Black Crocs 2 Miles: 11.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.060.000.000.008.06

Fast Running Friend Workout - 2016-02-12 07:23:27
Workout Totals: Distance6.060Time45:57.30Pace7:35.00
Total of 8. Tapering for the 10 K. Kids were on reduced mileage - Benjamin did 6, Joseph, Jacob, and Jenny 2. Julia felt good enough to run 2 miles today. Benjamin and I did a pickup for 0.75 down the canyon in 3:54, splits 76,78,80. It gave a cause for concern - I kept losing steam, and Benjamin said he was feeling the pace was hard. He did stay up a bit later than normal the night before doing his home work, though, so that might be the reason.
Leg 1:Distance3.030Time23:27.60Pace7:44.55
Leg 2:Distance0.750Time3:54.20Pace5:12.27
Leg 3:Distance2.280Time18:35.50Pace8:09.25
Fast Running Friend Workout - 2016-02-12 09:48:10
Workout Totals: Distance2.000Time17:51.10Pace8:55.55
 
Leg 1:Distance1.000Time9:45.90Pace9:45.90
With Stephen
Leg 2:Distance1.000Time8:05.20Pace8:05.20
With William.

Black Crocs 2 Miles: 8.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: SLC Track Club 10 K (6.214 Miles) 00:36:25, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.570.006.210.0015.78

Fast Running Friend Workout - 2016-02-13 09:25:59
Workout Totals: Distance15.780Time1:56:20.80Pace7:22.38
Salt Lake Track Club 10 K, 36:25, 4th overall, first master. Benjamin ran 32:48, 3rd overall, new course/unaided 10 K PR.

The conditions were good. Well, not perfect, but much better than two weeks ago. Temperatures a little above freezing, mild wind, cloudy skies. Got some inversion, not sure how much of a factor it was. All in all today was the day of the Crocs' revenge.

We ran as a family. Joseph and Jacob had a close race with Jacob pulling away at the end. Jacob ran 41:14, Joseph 41:16. Jacob managed a negative split - 20:40/20:34. Joseph's I think was either even or slightly positive. Benjamin had a negative split 16:26/16:22. Mine was positive, but respectable - 18:05/18:20. Jenny ran 45:14, 5th woman overall. She made the mistake of starting too far in the back - her actual time was around 45:04.

Sarah found out she was pregnant a few days and took it easy today running 58:56, but she also started too far in the back. Julia was feeling better after the sickness last week, but still not 100% so she took it easy as well running the first 5 miles with Sarah, and then picking it up in the last mile. She ended up with 56:48.

Garek won in 31:24, Riley was second in 31:34. Benjamin ran with the for the first 2 miles at 5:10-5:15 pace, then they sped up to something around 5:05 and he did not have that gear. However, he held on alone quite well.

I ran alone the whole way. Garek, Riley, and Benjamin were too fast, everybody else was too slow - Rob Murphy was 5th with 38:36. This was definitely another lesson in the physics of friction. Comparative data between the races:

Crocs runners:
Joseph 21:34/41:16, improvement (+) of 56 s per 5 K
Jacob 21:48/41:14, +1:11
Benjamin 17:31/32:48, +1:07
Myself 19:21/36:25, +1:09

Traditional shoes:
Garek 15:21/31:24 -0:21
Riley 15:34/31:34 -0:13
Rob Murphy 19:34/38:34 +0:17
Jason Ruebush 19:01/38:47 -0:22
Steve Allen 19:16/40:00 -0:44

So based on that, runners in traditional shoes more or less doubled their snowy 5 K time in the dry 10 K, while the Croc runners were 1 minute per 5 K faster given the double distance on a dry road. That should answer Jesse Hornok's question from the previous race post.

My splits per kilometer: 3:26, 3:39, 3:41, 3:41, 3:40, 3:48, 3:39, 3:39, 3:39, 3:35. First 2.5 K was 8:54, last 9:00, so I was happy that I ran 17:54 5 K over the same course in the middle of a 10 K.
Leg 1:Distance1.372Time10:58.50Pace7:59.96
Warm-up with Benjamin.
Leg 2:Distance0.125Time1:25.40Pace11:23.20
With Matthew.
Leg 3:Distance0.329Time2:37.70Pace7:59.33
More warmup.
Leg 4:Distance9.014Time58:56.50Pace6:32.33
The race, includes running back to help the kids and Sarah.
Split 1:Distance6.214Time36:25.70Pace5:51.74
Cumilative:Distance6.214Time36:25.70Pace5:51.74
My race.
Split 2:Distance0.700Time4:50.90Pace6:55.57
Cumilative:Distance6.914Time41:16.60Pace5:58.20
Back to meet Joseph and Jacob, then finished with them.
Split 3:Distance2.100Time17:39.90Pace8:24.71
Cumilative:Distance9.014Time58:56.50Pace6:32.33
Back to meet Sarah, then finished with her.
 
Leg 5:Distance1.900Time15:03.60Pace7:55.58
More distance with Benjamin.
Leg 6:Distance1.000Time9:27.00Pace9:27.00
With William and Stephen.
Leg 7:Distance2.040Time17:52.10Pace8:45.54
With William.

Black Crocs 2 Miles: 15.78
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: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2016-02-15 08:36:34
Workout Totals: Distance12.000Time1:35:07.10Pace7:55.59
12 total. Kids ran their usual distances.
Leg 1:Distance4.000Time32:20.40Pace8:05.10
With Benjamin, Joseph, and Jacob.
Leg 2:Distance1.000Time7:24.60Pace7:24.60
With Benjamin.
Leg 3:Distance5.000Time39:50.40Pace7:58.08
With Benjamin and Jenny.
Leg 4:Distance1.000Time6:34.00Pace6:34.00
Alone.
Leg 5:Distance1.000Time8:57.70Pace8:57.70
With Stephen.

Black 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
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-02-16 06:46:40
Workout Totals: Distance14.000Time1:49:55.50Pace7:51.11
14 total. Usual distances for the kids.
Leg 1:Distance10.000Time1:18:13.30Pace7:49.33
With Benjamin.
Leg 2:Distance4.000Time31:42.20Pace7:55.55
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.003.7514.45

Fast Running Friend Workout - 2016-02-17 06:55:19
Workout Totals: Distance14.455Time1:50:00.60Pace7:36.63
6x1 K workout with Benjamin. 2 down, 2 up, 2 down. He did the first 4 with me, then ran his pace for the last 2 - 3:00 and 2:58. I went too fast with him in the first 4, and it showed in the last two - had no juice. Part of the problem may have been the lack of sleep as well. Kids otherwise ran their usual distances.
Leg 1:Distance3.800Time31:28.70Pace8:17.03
Leg 2:Distance4.375Time28:58.60Pace6:37.39
Split 1:Distance0.625Time3:17.70Pace5:16.32
Cumilative:Distance0.625Time3:17.70Pace5:16.32
Split 2:Distance0.125Time1:34.10Pace12:32.80
Cumilative:Distance0.750Time4:51.80Pace6:29.07
Split 3:Distance0.625Time3:19.60Pace5:19.36
Cumilative:Distance1.375Time8:11.40Pace5:57.38
Split 4:Distance0.125Time1:37.00Pace12:56.00
Cumilative:Distance1.500Time9:48.40Pace6:32.27
Split 5:Distance0.625Time3:45.40Pace6:00.64
Cumilative:Distance2.125Time13:33.80Pace6:22.96
Split 6:Distance0.125Time1:37.90Pace13:03.20
Cumilative:Distance2.250Time15:11.70Pace6:45.20
Split 7:Distance0.625Time3:41.90Pace5:55.04
Cumilative:Distance2.875Time18:53.60Pace6:34.30
Split 8:Distance0.125Time1:30.10Pace12:00.80
Cumilative:Distance3.000Time20:23.70Pace6:47.90
Split 9:Distance0.625Time3:25.80Pace5:29.28
Cumilative:Distance3.625Time23:49.50Pace6:34.34
Split 10:Distance0.125Time1:39.90Pace13:19.20
Cumilative:Distance3.750Time25:29.40Pace6:47.84
Split 11:Distance0.625Time3:29.20Pace5:34.72
Cumilative:Distance4.375Time28:58.60Pace6:37.39
 
Leg 3:Distance2.280Time18:32.80Pace8:08.07
Leg 4:Distance4.000Time31:00.50Pace7:45.12
With Joseph and Jacob.

Black Crocs 2 Miles: 14.46
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2016-02-18 08:19:58
Workout Totals: Distance10.000Time1:15:56.50Pace7:35.65
10 total. Kids ran their usual distances.
Leg 1:Distance4.000Time30:37.90Pace7:39.48
With Benjamin, Joseph and Jacob.
Leg 2:Distance6.000Time45:18.60Pace7:33.10
With Benjamin.

Black Crocs 2 Miles: 10.00
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 - 2016-02-19 06:48:56
Workout Totals: Distance14.000Time1:48:37.30Pace7:45.52
14 total. Usual distances for the kids.
Leg 1:Distance10.000Time1:18:40.80Pace7:52.08
With Benjamin.
Leg 2:Distance4.000Time29:56.50Pace7:29.12
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.540.004.000.0017.54

Fast Running Friend Workout - 2016-02-20 08:20:43
Workout Totals: Distance17.540Time2:10:24.00Pace7:26.07
Did a workout with Benjamin. 2x2 miles with 2 mile recovery down the canyon. Got 11:22 and 11:15. Benjamin did 10:20 and 10:07. Joseph and Jacob did 5, Jenny 6, William 3, otherwise usual distances for the kids.
Leg 1:Distance3.900Time30:31.20Pace7:49.54
Leg 2:Distance2.000Time11:22.60Pace5:41.30
Leg 3:Distance2.000Time16:37.40Pace8:18.70
Leg 4:Distance2.000Time11:15.90Pace5:37.95
Leg 5:Distance1.640Time14:41.20Pace8:57.32
Leg 6:Distance1.000Time8:49.20Pace8:49.20
Leg 7:Distance5.000Time37:06.50Pace7:25.30

Black Crocs 2 Miles: 17.54
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: 8.00Nap Time: 2.00Total Sleep Time: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2016-02-22 09:06:59
Workout Totals: Distance3.000Time23:54.10Pace7:58.03
 
Leg 1:Distance3.000Time23:54.10Pace7:58.03
With Joseph and Jacob.
Fast Running Friend Workout - 2016-02-22 06:52:17
Workout Totals: Distance10.000Time1:15:27.80Pace7:32.78
13 total. Had Joseph and Jacob run only 3 as they were feeling tired.
Leg 1:Distance10.000Time1:15:27.80Pace7:32.78

Black Crocs 2 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.002.000.0014.00

Fast Running Friend Workout - 2016-02-23 06:53:43
Workout Totals: Distance14.000Time1:43:49.30Pace7:24.95
Total of 14. Did 2 mile tempo down the canyon with Benjamin. He paced me through the first mile in 5:26, then ran the last in 5:00. I was able to close in 5:31 alone. Happy to be under 11:00 - I think this was the first time this year. Joseph and Jacob looked like they had some energy so I gave them a challenge to average sub-7:00 over their 4 mile course. They were able to do it - 27:14 for Joseph, 27:23 for Jacob.
Leg 1:Distance5.720Time46:25.70Pace8:07.01
Warm-up.
Leg 2:Distance2.000Time10:57.50Pace5:28.75
Tempo run.
Leg 3:Distance2.280Time19:02.20Pace8:20.96
Cool-down.
Leg 4:Distance4.000Time27:23.90Pace6:50.98
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
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 - 2016-02-24 07:10:49
Workout Totals: Distance13.000Time1:38:11.70Pace7:33.21
Total of 13. Slept in this morning, by the time I got up Benjamin had already run one mile. Usual distances for the kids.
Leg 1:Distance9.000Time1:08:16.90Pace7:35.21
With Benjamin.
Leg 2:Distance4.000Time29:54.80Pace7:28.70
With Joseph and Jacob.

Black Crocs 2 Miles: 13.00
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 - 2016-02-25 06:57:21
Workout Totals: Distance12.000Time1:32:21.60Pace7:41.80
Total of 12. Tapering for the 15 K - somewhat. Benjamin and I did a 2 mile tempo down the canyon. He paced me through the first mile in 5:24, then sped up to 4:53. I closed in 5:30 and got 10:54 - 3 seconds faster than on Tuesday. The inversion bothered me a bit while jogging, and a lot in the workout. I think it bothered Benjamin somewhat as well - he got a side ache when he sped up, but was able to run through it.

My solution to the inversion problem is convert most of the office work to be remote. It is really a better way to do things - I have been doing it for the last 16 years. It is like exercise and eating healthy - you get better results when you do it, but it requires some organization and overcoming inertia, and it is something you will think you cannot do if you follow the short-circuit thought patterns. Thousands of people drive to the office every day for the sole reason that either they do not know how to use remote communication tools effectively, or their employer does not, and not willing to learn the new patterns.

I am a registered Republican, and I tend to vote Republican although in 2008 I could not bring myself to vote for McCain, and of course I would not vote for Obama, so I voted for Chuck Baldwin. And in 2016 if Trump gets the nomination, I will be voting for a non-major-party candidate again. I favor reduced taxes and deregulation in general. But I would support a bill with both hands that would impose an environmental pollution tax on businesses that made their employees drive to work when they were willing to do their work from home and a reasonable case could be made that they could be at least equally productive. Or maybe calculate the business tax based on the number of office employees that drive to work, and let the free market figure out how to reduce that number productively.
Leg 1:Distance4.360Time35:30.20Pace8:08.58
Leg 2:Distance2.000Time10:54.10Pace5:27.05
Leg 3:Distance1.640Time14:20.00Pace8:44.39
Leg 4:Distance4.000Time31:37.30Pace7:54.32

Black Crocs 2 Miles: 21.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.310.000.000.7510.06

Fast Running Friend Workout - 2016-02-26 07:31:23
Workout Totals: Distance10.060Time1:16:49.70Pace7:38.22
10 total. Kids ran their usual distances expect for Benjamin who did only 6 - tapering for the 15 K tomorrow. We did a 0.75 interval down the canyon in 3:48 with the splits of 76,75,77. Much better than two weeks ago (76,78,80). Hopefully this will translate into a better race tomorrow.
Leg 1:Distance3.030Time24:12.20Pace7:59.27
Warm-up.
Leg 2:Distance0.750Time3:48.40Pace5:04.53
Interval.
Leg 3:Distance2.280Time18:12.70Pace7:59.25
Cool-down.
Leg 4:Distance4.000Time30:36.40Pace7:39.10
With Joseph and Jacob.

Black Crocs 2 Miles: 10.06
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Race: Salt Lake Track Club 15 K (9.321 Miles) 00:56:54, Place overall: 9, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.610.009.320.0013.93

Fast Running Friend Workout - 2016-02-27 09:30:56
Workout Totals: Distance13.924Time1:34:44.10Pace6:48.22
SLC Track Club 15 K, 56:54 (officially 56:57, but I am pretty sure that was off), 9th overall, 1st master.

Not a good race for either myself or Benjamin. The conditions were near perfect, but neither one of us could taken advantage of them. Something was terribly wrong today for both of us.

I felt a little weak at the start, but did not think it would result in this kind of a disaster. I opened with 3:28 1 K, felt decent, 5:40 at the mile, 7:06 at 2 K. So far so good, then boom, cannot even break 6:00 in the mile. Made it to the 5 K in 18:24, rallied a bit with 6 K in 22:06, and then boom. I longed for those 6:02 miles, because even that was not happening. 27:58 at the turnaround, 37:34 at the 10 K (19:10 5 K), and then the last 5 K in 19:20.

Benjamin ran 53:20. He went out in 5:14 for the mile, then 5:23, and then he could barely run 5:50 the rest of the way.

I am suspecting the chronic lack of sleep finally caught up to us. He has been busy with school. I have been busy with work and trying to teach the kids at the same time. So we got sloppy about going to bed on time. This race is a wake up call. Time to get strict about bed time.

Kids ran their usual distances at home today.
Leg 1:Distance1.500Time11:59.50Pace7:59.67
Warm-up.
Leg 2:Distance0.107Time0:31.60Pace4:55.33
A stride.
Leg 3:Distance0.107Time0:56.70Pace8:49.91
Jogging back.
Leg 4:Distance9.310Time56:54.10Pace6:06.71
The race.
Leg 5:Distance2.900Time24:22.20Pace8:24.21
Cool-down.

Black Crocs 2 Miles: 13.92
Night Sleep Time: 8.00Nap Time: 1.00Total 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: 10.00Nap Time: 1.50Total Sleep Time: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.001.0014.00

Fast Running Friend Workout - 2016-02-29 06:57:00
Workout Totals: Distance14.000Time1:48:39.90Pace7:45.71
Finally got good sleep. A nap on Saturday, 10 hours Sat-Sun night with only one Mary-wants-to-watch-a-Russian-cartoon midnight interruption, then then 1.5 hour nap on Sunday, and 8 hours Sun-Mon. I was amazed. My body happily took all of that sleep. It was almost like in the Soviet prisoner song "Comrade Stalin" : "We are falling down on the prison bunks like the trees we have been chopping and we have no knowledge of the insomnia of our leaders."

Total of 14. Usual distances for the kids. Did a pickup with Benjamin for 1 mile down the canyon in 5:14. Felt very good.

I am still in shock over how I have been able to trick myself into this long term sleep deprivation. I am thankful for the fiasco at the race on Saturday to give me a wake up call to take care of the matter.
Leg 1:Distance10.000Time1:16:34.60Pace7:39.46
With Benjamin.
Split 1:Distance6.720Time52:40.50Pace7:50.31
Cumilative:Distance6.720Time52:40.50Pace7:50.31
Split 2:Distance1.000Time5:14.10Pace5:14.10
Cumilative:Distance7.720Time57:54.60Pace7:30.08
Split 3:Distance2.280Time18:40.00Pace8:11.23
Cumilative:Distance10.000Time1:16:34.60Pace7:39.46
 
Leg 2:Distance4.000Time32:05.30Pace8:01.32
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From steve ash on Tue, Mar 01, 2016 at 13:21:23 from 67.2.217.12

Good post Sasha, I really liked the Comrade Stalin quip.. Reminds me of the jokes you used to tell on the run:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.940.000.003.0013.94

Fast Running Friend Workout - 2016-03-01 06:48:04
Workout Totals: Distance13.935Time1:47:02.60Pace7:40.90
Total of 14. Usual distances for the kids except Joseph ran only 3 because his legs were hurting. Did 3x1 mile down the canyon with 0.25 recovery jog with Benjamin. He paced me. Was able to make the target of 5:20 average: 5:21.0, 5:19.9, 5:16.1. The sleep is helping.

Once Jacob and I dropped Joseph off he picked it up and ran the last mile on the little boy course in 6:18 with the splits of 1:42, 1:42, 1:26, 1:28. I was quite impressed by his finish as it was faster than his mile PR pace. Maybe we should do a mile time trial in the next couple of weeks.
Leg 1:Distance4.785Time38:16.60Pace7:59.96
Warm-up.
Leg 2:Distance3.500Time22:17.00Pace6:22.00
Workout 3x1 mile down the canyon with 0.25 recovery jog.
Split 1:Distance1.000Time5:21.00Pace5:21.00
Cumilative:Distance1.000Time5:21.00Pace5:21.00
Split 2:Distance0.250Time3:07.50Pace12:30.00
Cumilative:Distance1.250Time8:28.50Pace6:46.80
Split 3:Distance1.000Time5:19.90Pace5:19.90
Cumilative:Distance2.250Time13:48.40Pace6:08.18
Split 4:Distance0.250Time3:12.50Pace12:50.00
Cumilative:Distance2.500Time17:00.90Pace6:48.36
Split 5:Distance1.000Time5:16.10Pace5:16.10
Cumilative:Distance3.500Time22:17.00Pace6:22.00
Leg 3:Distance1.640Time14:47.50Pace9:01.16
Cool-down
Leg 4:Distance4.010Time31:41.50Pace7:54.19
With Joseph and Jacob, dropped off Joseph after 3 miles.
Split 1:Distance3.010Time25:22.90Pace8:25.95
Cumilative:Distance3.010Time25:22.90Pace8:25.95
Split 2:Distance1.000Time6:18.60Pace6:18.60
Cumilative:Distance4.010Time31:41.50Pace7:54.19

Black Crocs 2 Miles: 13.94
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.040.000.000.0014.04

Fast Running Friend Workout - 2016-03-02 06:46:05
Workout Totals: Distance14.040Time1:47:38.00Pace7:39.97
Total of 14. Usual distances for the kids except for Joseph who had sore legs. I had him run only 2.
Leg 1:Distance10.000Time1:16:25.50Pace7:38.55
With Benjamin.
Leg 2:Distance4.040Time31:12.50Pace7:43.49
With Jacob. Joseph did 2 with us.

Black Crocs 2 Miles: 14.04
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.002.000.0014.00

Fast Running Friend Workout - 2016-03-03 06:54:06
Workout Totals: Distance14.000Time1:46:24.60Pace7:36.04
Total of 14. Did a 2 mile tempo with Benjamin down the canyon. He paced me through the first mile in 5:20, then sped up to 4:52. I closed in 5:24, total time 10:44. Fastest time of the year so far.

Kids ran their usual distances except for Joseph whose legs are still sore (3 miles), and William who had a cut toe (1 mile).
Leg 1:Distance5.720Time46:34.80Pace8:08.60
Warm-up.
Leg 2:Distance2.000Time10:44.00Pace5:22.00
2 mile tempo.
Leg 3:Distance2.280Time19:12.00Pace8:25.26
Cool-down.
Leg 4:Distance4.000Time29:53.80Pace7:28.45
With Jacob. Joseph and Julia ran the first 1.5 with us.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-03-04 06:49:00
Workout Totals: Distance14.000Time1:50:37.70Pace7:54.12
14 total. Usual distances for the kids. Joseph was able to get through 4 today, but it was very painful and we had to stop for massage several times.
Leg 1:Distance10.000Time1:16:49.50Pace7:40.95
With Benjamin.
Leg 2:Distance4.000Time33:48.20Pace8:27.05
With Joseph.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.006.000.0016.38

Fast Running Friend Workout - 2016-03-05 06:44:28
Workout Totals: Distance16.380Time1:59:42.60Pace7:18.50
Total of 16+ miles. All with Benjamin. Last 5 with Jacob. Joseph was able to run 3 miles today. Otherwise kids ran their usual distances.

Benjamin and I did a tempo workout. First 2 miles up the canyon. I got 12:08 (5:59, 6:09), Benjamin got 11:26 (5:40, 5:46). Then 4 miles down. I got 22:37 (5:41, 5:40, 5:43, 5:33), Benjamin 20:51 (5:19, 5:14, 5:11, 5:07).

I was happy with the result for both of us. Looks like the extra sleep we both have been helping.
Leg 1:Distance2.280Time18:47.00Pace8:14.30
Warm-up.
Leg 2:Distance2.000Time12:08.50Pace6:04.25
Uphill tempo.
Leg 3:Distance1.500Time13:39.00Pace9:06.00
Recovery.
Leg 4:Distance4.000Time22:37.50Pace5:39.38
Downhill tempo.
Leg 5:Distance1.600Time13:12.70Pace8:15.44
Cool-down.
Leg 6:Distance5.000Time39:17.90Pace7:51.58
Picked up Jacob.

Black Crocs 2 Miles: 16.38
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. The body again demanded sleep. 

Night Sleep Time: 9.50Nap Time: 2.50Total Sleep Time: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.170.000.000.0014.17

Fast Running Friend Workout - 2016-03-07 06:44:56
Workout Totals: Distance14.173Time1:52:31.00Pace7:56.33
Total of 14. Usual distances for the kids.
Leg 1:Distance10.000Time1:19:06.50Pace7:54.65
With Benjamin.
Leg 2:Distance0.033Time0:16.90Pace8:32.12
False start with Stephen. He tripped, and we took him back to get cleaned up.
Leg 3:Distance1.140Time9:06.80Pace7:59.65
With Joseph, Jacob, Julia, Jenny, and Stephen.
Leg 4:Distance3.000Time24:00.80Pace8:00.27
With Jenny, Julia, Joseph, Jacob, and William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.580.000.000.3713.95

Fast Running Friend Workout - 2016-03-08 06:48:19
Workout Totals: Distance13.949Time1:49:29.90Pace7:50.99
14 total. Benjamin did an 800 time trial. I ran the last quarter with him, except he dropped me in the last 100. His time was 2:10.3. He opened with 30.4, then 32.6, 34.9, and 32.4. It was cold and windy. I ended up with a 69.0 quarter. We will try again on Thursday and a few more times.

Kids ran their usual distances.
Leg 1:Distance1.561Time12:24.20Pace7:56.75
To the track + strides.
Split 1:Distance1.000Time7:52.70Pace7:52.70
Cumilative:Distance1.000Time7:52.70Pace7:52.70
Split 2:Distance0.062Time0:16.40Pace4:24.52
Cumilative:Distance1.062Time8:09.10Pace7:40.55
Split 3:Distance0.062Time0:43.30Pace11:38.39
Cumilative:Distance1.124Time8:52.40Pace7:53.67
Split 4:Distance0.062Time0:16.30Pace4:22.90
Cumilative:Distance1.186Time9:08.70Pace7:42.65
Split 5:Distance0.375Time3:15.50Pace8:41.33
Cumilative:Distance1.561Time12:24.20Pace7:56.75
 
Leg 2:Distance0.388Time2:12.00Pace5:40.21
The time trial.
Split 1:Distance0.070Time0:30.40Pace7:14.29
Cumilative:Distance0.070Time0:30.40Pace7:14.29
Diagonal.
Split 2:Distance0.070Time0:32.60Pace7:45.71
Cumilative:Distance0.140Time1:03.00Pace7:30.00
Diagonal.
Split 3:Distance0.124Time0:34.90Pace4:41.45
Cumilative:Distance0.264Time1:37.90Pace6:10.83
With Benjamin.
Split 4:Distance0.117Time0:33.20Pace4:43.76
Cumilative:Distance0.381Time2:11.10Pace5:44.09
Benjamin's split at the finish - too late.
Split 5:Distance0.007Time0:00.90Pace2:08.57
Cumilative:Distance0.388Time2:12.00Pace5:40.21
My finish time.
 
Leg 3:Distance1.000Time8:51.00Pace8:51.00
Back to the house.
Leg 4:Distance7.000Time54:48.30Pace7:49.76
More distance with Benjamin.
Leg 5:Distance1.000Time9:14.00Pace9:14.00
With Stephen, Jenny, Julia, Joseph, and Jacob.
Leg 6:Distance3.000Time22:00.40Pace7:20.13
With Jacob. Joseph and Julia ran the first 1.5 with us, then back at a slower pace as Joseph's legs were hurting.

Black Crocs 2 Miles: 13.95
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-03-09 06:48:49
Workout Totals: Distance14.000Time1:50:44.30Pace7:54.59
Usual 14. Kids ran their usual distances.
Leg 1:Distance10.000Time1:19:29.50Pace7:56.95
With Benjamin.
Leg 2:Distance4.000Time31:14.80Pace7:48.70
With Joseph and Jacob. Part with Julia and William.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.220.000.000.7413.96

Fast Running Friend Workout - 2016-03-10 07:33:46
Workout Totals: Distance13.968Time1:56:02.70Pace8:18.48
Did a workout with Benjamin. Wanted to get another data point on his 800 condition off a fast start. It was more or less the same as Tuesday. He opened with 60.6 and closed with 69.1 finishing in 2:09.7. I ran the last 40 with him and was able to keep up. Then we ran out of time because both of us slept in and started the workout late. In the evening we ran some more - 4x200. I got 33.0, 32.9, 32.9, 32.5. Benjamin - 30.6, 29.4, 28.4, 27.4.

27.4 was pretty hard on his hamstrings. So now I have an idea of what we need to do to improve his 800. Hamstring flexibility, and learning to be smooth at 30 seconds per 200. Leave the sub-28 range alone for now - too dangerous.

Younger kids ran their usual distances. Joseph's legs are starting to do better, but far from perfectly healthy still.
Leg 1:Distance1.661Time14:07.20Pace8:30.05
Warm-up, strides.
Split 1:Distance1.100Time8:45.50Pace7:57.73
Cumilative:Distance1.100Time8:45.50Pace7:57.73
Split 2:Distance0.062Time0:16.80Pace4:30.97
Cumilative:Distance1.162Time9:02.30Pace7:46.70
Split 3:Distance0.062Time0:46.10Pace12:23.55
Cumilative:Distance1.224Time9:48.40Pace8:00.72
Split 4:Distance0.062Time0:16.00Pace4:18.06
Cumilative:Distance1.286Time10:04.40Pace7:49.98
Split 5:Distance0.375Time4:02.80Pace10:47.47
Cumilative:Distance1.661Time14:07.20Pace8:30.05
 
Leg 2:Distance0.388Time2:09.70Pace5:34.28
Benjamin's time trial.
Split 1:Distance0.070Time0:29.20Pace6:57.14
Cumilative:Distance0.070Time0:29.20Pace6:57.14
Split 2:Distance0.070Time0:31.60Pace7:31.43
Cumilative:Distance0.140Time1:00.80Pace7:14.29
Split 3:Distance0.124Time0:34.60Pace4:39.03
Cumilative:Distance0.264Time1:35.40Pace6:01.36
Split 4:Distance0.124Time0:34.30Pace4:36.61
Cumilative:Distance0.388Time2:09.70Pace5:34.28
 
Leg 3:Distance2.000Time18:01.10Pace9:00.55
Cool-down.
Leg 4:Distance1.000Time9:30.30Pace9:30.30
With Stephen.
Leg 5:Distance3.000Time22:38.90Pace7:32.97
With Joseph, Jacob, and Julia.
Leg 6:Distance1.400Time11:20.40Pace8:06.00
Evening workout with Benjamin. Warm-up.
Leg 7:Distance1.119Time9:24.50Pace8:24.47
4x200 with recoveries, which were 200 meter jog, and 600 before the last one.
Split 1:Distance0.124Time0:33.00Pace4:26.13
Cumilative:Distance0.124Time0:33.00Pace4:26.13
Split 2:Distance0.124Time1:15.70Pace10:10.48
Cumilative:Distance0.248Time1:48.70Pace7:18.31
Split 3:Distance0.124Time0:32.90Pace4:25.32
Cumilative:Distance0.372Time2:21.60Pace6:20.65
Split 4:Distance0.124Time1:44.10Pace13:59.52
Cumilative:Distance0.496Time4:05.70Pace8:15.36
Split 5:Distance0.124Time0:32.90Pace4:25.32
Cumilative:Distance0.620Time4:38.60Pace7:29.35
Split 6:Distance0.375Time4:13.40Pace11:15.73
Cumilative:Distance0.995Time8:52.00Pace8:54.67
Split 7:Distance0.124Time0:32.50Pace4:22.10
Cumilative:Distance1.119Time9:24.50Pace8:24.47
 
Leg 8:Distance3.400Time28:50.60Pace8:29.00
More distance with Benjamin.

Black Crocs 2 Miles: 13.96
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.120.000.000.0014.12

Fast Running Friend Workout - 2016-03-11 06:58:53
Workout Totals: Distance14.125Time1:49:43.60Pace7:46.10
Usual 14. Kids ran their usual distances for the most part. Matthew set a new 200 meter record - 1:02.4. Stephen ended up doing 2 miles instead of 1 due to his first mile being too slow - 9:55.
Leg 1:Distance10.000Time1:16:13.60Pace7:37.36
With Benjamin.
Leg 2:Distance3.000Time23:17.00Pace7:45.67
With Joseph, Jacob, and Julia.
Leg 3:Distance1.000Time9:10.60Pace9:10.60
With Stephen.
Leg 4:Distance0.125Time1:02.40Pace8:19.20
With Matthew.

Black Crocs 2 Miles: 14.12
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.540.000.000.0012.54

Fast Running Friend Workout - 2016-03-12 05:37:31
Workout Totals: Distance12.540Time1:37:48.80Pace7:48.01
Today Joseph, Jacob, William, and Stephen went to the Utah Elementary School Chess Championship. So I had to improvise to get my run in, but I did manage to get in a little over 12 total.

Joseph got 4 points out of 6, Jacob 3.5, William 3, Stephen 1.5. So we did OK, but it was not a stellar performance. Our goal for next year is for everybody to get 5 points or more which would make use competitive against elementary schools. I decided to get better organized with the boys chess training and train Julia to train them. Last year things have fallen through the cracks in this area as the results show.

Benjamin did 8x200 at home on the track with 200 recovery jog. His first one was 31, then 32. Then Julia massaged his hamstrings, and he was able to hit the target in the last 6 ranging between 29.4 and 30.3.
Leg 1:Distance8.000Time59:25.80Pace7:25.73
Alone.
Leg 2:Distance2.500Time21:06.50Pace8:26.60
Supervising Stephen, William, Joseph, and Jacob running in the field.
Leg 3:Distance2.040Time17:16.50Pace8:28.09
With Jenny.

White Crocs 2 Miles: 2.50Black Crocs 2 Miles: 10.04
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. Was very tired from the lost sleep. Caught up with a nap in the afternoon.

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.620.000.000.0014.62

Fast Running Friend Workout - 2016-03-14 06:51:25
Workout Totals: Distance14.625Time1:54:38.90Pace7:50.35
Usual day, usual distances for us, except Stephen ended up doing 2 miles again. I ran an extra 0.5 with Sarah. She was having some odd fatigue issues, probably pregnancy related, so I wanted to run with her to get a feel of what was going on. From the run, and from the doctor's review, the consensus appears to be that when you are 40 and you are having your tenth child, things are just different. She was able to run OK on that stretch, just felt different.
Leg 1:Distance10.000Time1:17:11.40Pace7:43.14
With Benjamin.
Leg 2:Distance0.500Time5:08.00Pace10:16.00
With Sarah.
Leg 3:Distance0.125Time1:07.70Pace9:01.60
With Matthew.
Leg 4:Distance4.000Time31:11.80Pace7:47.95
With Joseph and Jacob.

Black Crocs 2 Miles: 14.62
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.370.000.000.6210.99

Fast Running Friend Workout - 2016-03-15 06:55:25
Workout Totals: Distance10.987Time1:32:11.20Pace8:23.43
Benjamin did 4x400 on the track today with full recovery. His splits were 60.6, 59.2, 59.9, 59.9. The purpose of the workout was to learn how to run 60 seconds per 400 pace relaxed. I did 4x200 running out on the diagonal to the 200 mark to take Benjamin's split, and then trying not to get dropped too badly over his last 200. I got 32.7, 32.0, 32.0, 32.1 - an improvement over Thursday.
Leg 1:Distance3.711Time31:50.40Pace8:34.79
Warm-up, strides.
Split 1:Distance3.150Time26:39.60Pace8:27.81
Cumilative:Distance3.150Time26:39.60Pace8:27.81
Split 2:Distance0.062Time0:16.50Pace4:26.13
Cumilative:Distance3.212Time26:56.10Pace8:23.14
Split 3:Distance0.062Time0:49.90Pace13:24.84
Cumilative:Distance3.274Time27:46.00Pace8:28.86
Split 4:Distance0.062Time0:16.00Pace4:18.06
Cumilative:Distance3.336Time28:02.00Pace8:24.20
Split 5:Distance0.375Time3:48.40Pace10:09.07
Cumilative:Distance3.711Time31:50.40Pace8:34.79
 
Leg 2:Distance0.194Time1:02.30Pace5:21.13
First interval.
Split 1:Distance0.070Time0:29.60Pace7:02.86
Cumilative:Distance0.070Time0:29.60Pace7:02.86
Split 2:Distance0.124Time0:32.70Pace4:23.71
Cumilative:Distance0.194Time1:02.30Pace5:21.13
 
Leg 3:Distance0.500Time5:08.30Pace10:16.60
Leg 4:Distance0.194Time1:01.70Pace5:18.04
Split 1:Distance0.070Time0:29.70Pace7:04.29
Cumilative:Distance0.070Time0:29.70Pace7:04.29
Split 2:Distance0.124Time0:32.00Pace4:18.06
Cumilative:Distance0.194Time1:01.70Pace5:18.04
 
Leg 5:Distance0.500Time4:44.80Pace9:29.60
Leg 6:Distance0.194Time1:02.10Pace5:20.10
Split 1:Distance0.070Time0:30.10Pace7:10.00
Cumilative:Distance0.070Time0:30.10Pace7:10.00
Split 2:Distance0.124Time0:32.00Pace4:18.06
Cumilative:Distance0.194Time1:02.10Pace5:20.10
 
Leg 7:Distance0.500Time5:26.50Pace10:53.00
Leg 8:Distance0.194Time1:02.20Pace5:20.62
Split 1:Distance0.070Time0:30.10Pace7:10.00
Cumilative:Distance0.070Time0:30.10Pace7:10.00
Split 2:Distance0.124Time0:32.10Pace4:18.87
Cumilative:Distance0.194Time1:02.20Pace5:20.62
 
Leg 9:Distance1.000Time9:32.40Pace9:32.40
Back to the house.
Leg 10:Distance4.000Time31:20.50Pace7:50.12
With Joseph and Jacob.

Black Crocs 2 Miles: 10.99
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-03-16 07:05:08
Workout Totals: Distance14.000Time1:47:56.30Pace7:42.59
Usual run. Kids ran more or less usual distances.
Leg 1:Distance10.000Time1:17:07.60Pace7:42.76
With Benjamin.
Leg 2:Distance4.000Time30:48.70Pace7:42.18
With Joseph and Jacob.

White Crocs 2 Miles: 14.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.680.000.000.3714.05

Fast Running Friend Workout - 2016-03-17 07:04:38
Workout Totals: Distance14.049Time1:55:49.20Pace8:14.64
Today Benjamin did an 800 time trial. It went better than the last two. This time he ran 2:06.3 with the splits of 62.2, 64.1. Almost a PR. We will try again next week.

I did the last quarter. Was able to keep up for the first 200 but then lost steam on the second - 32.1, 34.6 - 66.7, faster track quarter of the year, though.

Otherwise kids ran their usual distances at an easy pace.
Leg 1:Distance3.661Time30:49.00Pace8:25.05
Warm-up, strides.
Split 1:Distance3.100Time25:43.20Pace8:17.81
Cumilative:Distance3.100Time25:43.20Pace8:17.81
Split 2:Distance0.062Time0:15.80Pace4:14.84
Cumilative:Distance3.162Time25:59.00Pace8:13.04
Split 3:Distance0.062Time0:47.90Pace12:52.58
Cumilative:Distance3.224Time26:46.90Pace8:18.42
Split 4:Distance0.062Time0:15.80Pace4:14.84
Cumilative:Distance3.286Time27:02.70Pace8:13.82
Split 5:Distance0.375Time3:46.30Pace10:03.47
Cumilative:Distance3.661Time30:49.00Pace8:25.05
 
Leg 2:Distance0.388Time2:08.90Pace5:32.22
Benjamin's 800 - ran the last lap with him, got dropped in the last 200. His time was 2:06.3.
Split 1:Distance0.070Time0:30.50Pace7:15.71
Cumilative:Distance0.070Time0:30.50Pace7:15.71
Split 2:Distance0.070Time0:31.70Pace7:32.86
Cumilative:Distance0.140Time1:02.20Pace7:24.29
Split 3:Distance0.124Time0:32.10Pace4:18.87
Cumilative:Distance0.264Time1:34.30Pace5:57.20
Split 4:Distance0.124Time0:34.60Pace4:39.03
Cumilative:Distance0.388Time2:08.90Pace5:32.22
 
Leg 3:Distance6.000Time50:51.80Pace8:28.63
More distance with Benjamin.
Leg 4:Distance4.000Time31:59.50Pace7:59.88
With Joseph and Jacob.

Black Crocs 2 Miles: 14.05
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.120.000.000.0014.12

Fast Running Friend Workout - 2016-03-18 06:48:49
Workout Totals: Distance14.125Time1:52:28.80Pace7:57.79
Total of 14. Usual distances for the kids.
Leg 1:Distance10.000Time1:19:32.30Pace7:57.23
With Benjamin.
Leg 2:Distance0.125Time1:04.90Pace8:39.20
With Matthew.
Leg 3:Distance4.000Time31:51.60Pace7:57.90
With Joseph and Jacob.

Black Crocs 2 Miles: 14.12
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.020.004.000.5021.52

Fast Running Friend Workout - 2016-03-19 08:32:19
Workout Totals: Distance21.511Time2:41:56.50Pace7:31.70
Split the run into AM and PM today because Benjamin was presenting at a math conference at BYU. Ran with the younger kids in the AM and with Benjamin in the PM. We did a 4 mile tempo down the canyon in 22:20, splits 5:34, 5:37, 5:36, 5:33, then after some rest 4x200 down a hill over by the house. I got 34.1, 34.2, 34.7, and 33.8. Benjamin hit the first three in the 29.4-30.0 range, then the last one in 27.7.

Younger kids ran their usual Saturday distances for the most part. Julia did only 4 instead of the usual 5 due to feeling like she was getting a cold.
Leg 1:Distance1.000Time6:58.70Pace6:58.70
Alone.
Leg 2:Distance0.125Time1:14.00Pace9:52.00
With Matthew.
Leg 3:Distance3.000Time23:16.30Pace7:45.43
With William.
Leg 4:Distance5.000Time38:54.70Pace7:46.94
With Joseph and Jacob. Part with Julia.
Leg 5:Distance5.700Time45:15.50Pace7:56.40
With Benjamin - warm-up.
Leg 6:Distance4.000Time22:20.80Pace5:35.20
Tempo run with Benjamin.
Leg 7:Distance1.300Time11:52.20Pace9:07.85
Recovery.
Leg 8:Distance0.946Time7:27.00Pace7:52.52
4x200 down the hill by the house.
Split 1:Distance0.124Time0:34.10Pace4:35.00
Cumilative:Distance0.124Time0:34.10Pace4:35.00
Split 2:Distance0.150Time1:32.20Pace10:14.67
Cumilative:Distance0.274Time2:06.30Pace7:40.95
Split 3:Distance0.124Time0:34.20Pace4:35.81
Cumilative:Distance0.398Time2:40.50Pace6:43.27
Split 4:Distance0.150Time1:46.90Pace11:52.67
Cumilative:Distance0.548Time4:27.40Pace8:07.96
Split 5:Distance0.124Time0:34.70Pace4:39.84
Cumilative:Distance0.672Time5:02.10Pace7:29.55
Split 6:Distance0.150Time1:51.10Pace12:20.67
Cumilative:Distance0.822Time6:53.20Pace8:22.68
Split 7:Distance0.124Time0:33.80Pace4:32.58
Cumilative:Distance0.946Time7:27.00Pace7:52.52
 
Leg 9:Distance0.440Time4:37.30Pace10:30.23
Cool-down.

Black Crocs 2 Miles: 21.51
Night Sleep Time: 8.00Nap Time: 1.50Total Sleep Time: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to the deducation of the Provo City Temple.

Night Sleep Time: 8.00Nap Time: 1.50Total Sleep Time: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-03-21 06:56:56
Workout Totals: Distance14.000Time1:50:56.60Pace7:55.47
Usual 14. Usual distances for the kids.
Leg 1:Distance10.000Time1:18:13.00Pace7:49.30
With Benjamin.
Leg 2:Distance4.000Time32:43.60Pace8:10.90
With Joseph and Jacob. Part with William and Julia.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.370.000.000.5012.87

Fast Running Friend Workout - 2016-03-22 06:57:16
Workout Totals: Distance12.869Time1:47:12.20Pace8:19.82
This morning Benjamin and I headed to the track to do 3x500 with full rest. It was raining, not too hard, but the conditions were not the best for this type of workout as the goal was to edge a little closer to the sub-2:00 target. So we decided to postpone the workout until he got back from class in hopes of better weather. I ran with Joseph and Jacob in the morning.

It was dry in the evening, but still cold and windy. Not ideal conditions for our workout, but by that time we did not have much of a choice - either fight the cold and the wind, or lose a workout this week. So we did the workout. I did the last 200 with Benjamin on each interval, more like I made an effort to run with him, but every time got dropped.

His first interval was 1:17.7 (47.3, 30.4). I thought that was pretty good for the wind, but he was able to speed up on the second - 1:16.2 (46.8, 29.4), and even more on the third - 1:14.0 (44.2, 29.8) with the help of the Orem High football team watching. I suggested we should bring all of Jenny's friends to his next workout, with girls there he would really move.

I think the wind calmed down some and it got somewhat warmer as the workout progressed. My 200 splits were 32.6, 31.4, 31.0. The last one was an old man track PR. Good to know I have not lost quite as much speed as it started to appear. But I still have ways to go to get to my PR of 27.5 at the ages of 17 and 31. I noticed that running 31.0 my stride became wider and more relaxed, the improvement in speed did not seem to come from increased turnover or perceived increase in effort. That is actually what I have observed in the past in general about running faster - when the improvement comes, it always is connected with being more relaxed, it appears that the muscles rather than just being stronger in and of themselves are working better together thus producing more power through a better coordination of effort.
Leg 1:Distance3.800Time31:09.20Pace8:11.89
With Benjamin.
Leg 2:Distance4.000Time31:53.40Pace7:58.35
With Joseph and Jacob.
Leg 3:Distance1.496Time12:29.60Pace8:21.07
Warm-up, strides.
Split 1:Distance1.000Time7:53.60Pace7:53.60
Cumilative:Distance1.000Time7:53.60Pace7:53.60
Split 2:Distance0.062Time0:16.20Pace4:21.29
Cumilative:Distance1.062Time8:09.80Pace7:41.21
Split 3:Distance0.062Time0:46.80Pace12:34.84
Cumilative:Distance1.124Time8:56.60Pace7:57.40
Split 4:Distance0.062Time0:17.80Pace4:47.10
Cumilative:Distance1.186Time9:14.40Pace7:47.45
Split 5:Distance0.310Time3:15.20Pace10:29.68
Cumilative:Distance1.496Time12:29.60Pace8:21.07
Leg 4:Distance0.204Time1:19.90Pace6:31.67
Benjamin's 500, my 200, interval 1.
Split 1:Distance0.080Time0:47.30Pace9:51.25
Cumilative:Distance0.080Time0:47.30Pace9:51.25
Split 2:Distance0.124Time0:32.60Pace4:22.90
Cumilative:Distance0.204Time1:19.90Pace6:31.67
Leg 5:Distance0.930Time9:09.30Pace9:50.65
Recovery.
Leg 6:Distance0.205Time1:18.20Pace6:21.46
Interval 2.
Split 1:Distance0.080Time0:46.80Pace9:45.00
Cumilative:Distance0.080Time0:46.80Pace9:45.00
Split 2:Distance0.125Time0:31.40Pace4:11.20
Cumilative:Distance0.205Time1:18.20Pace6:21.46
Leg 7:Distance0.930Time8:56.20Pace9:36.56
Recovery.
Leg 8:Distance0.204Time1:15.20Pace6:08.63
Interval 3.
Split 1:Distance0.080Time0:44.20Pace9:12.50
Cumilative:Distance0.080Time0:44.20Pace9:12.50
Split 2:Distance0.124Time0:31.00Pace4:10.00
Cumilative:Distance0.204Time1:15.20Pace6:08.63
Leg 9:Distance1.100Time9:41.20Pace8:48.36
Cool-down.

Black Crocs 2 Miles: 12.87
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-03-23 06:52:17
Workout Totals: Distance14.000Time1:47:33.00Pace7:40.93
Usual 14 miles. Kids ran their usual distances.
Leg 1:Distance10.000Time1:15:54.90Pace7:35.49
With Benjamin.
Leg 2:Distance4.000Time31:38.10Pace7:54.52
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.251.1214.57

Fast Running Friend Workout - 2016-03-24 07:29:14
Workout Totals: Distance14.567Time1:56:56.30Pace8:01.66
Today Benjamin ran an 800 time trial in 2:04.3 - new PR finally after two weeks of work. He improved his old PR by 1 second. What I found encouraging is that only two weeks ago he was running only 2:10.3. We will see how much more 800 speed he can develop in the next couple of weeks, and then refocus on the 5 K. I did the last 400 of his time trial and got dropped at the 600 meter mark.

His splits were 29.9, 30.6, 32.5, 31.3. I was encouraged by him being able to shift gears in the last 200 meters in spite of a fast start. So now we just need to work more on the confidence from 400 to 600. Hopefully 600 - 400 - 200 workout can help him.

Joseph also did a time trial and got a small PR running 2:39.0. This was still slow enough for me to be able to pace, but fast enough that I could not talk much. His splits were 37.7, 41.0, 39.7, 40.6. Jacob tried as well, but missed his PR by a second running 2:44.1 (37.6, 42.7, 43.0, 40.8). I paced him also.

William also ran an 800 and got a track PR of 3:13.7 (although his old PR was weak, and he has run 3:08 in the canyon). But today was a low-motivation day for him, and this had to be the second try - I stopped him after he had run a lap in 1:42 and made him restart. Second time around he opened in 1:34, and closed in 1:39 which was more reasonable.

Otherwise we had usual runs today.
Leg 1:Distance3.611Time29:07.60Pace8:03.97
Warm-up, strides.
Split 1:Distance3.050Time24:14.50Pace7:56.89
Cumilative:Distance3.050Time24:14.50Pace7:56.89
Split 2:Distance0.062Time0:15.80Pace4:14.84
Cumilative:Distance3.112Time24:30.30Pace7:52.46
Split 3:Distance0.062Time0:40.70Pace10:56.45
Cumilative:Distance3.174Time25:11.00Pace7:56.06
Split 4:Distance0.062Time0:15.60Pace4:11.61
Cumilative:Distance3.236Time25:26.60Pace7:51.76
Split 5:Distance0.375Time3:41.00Pace9:49.33
Cumilative:Distance3.611Time29:07.60Pace8:03.97
 
Leg 2:Distance0.388Time2:07.80Pace5:29.38
Time trial with Benjamin. He ran 2:04.3, I gave him splits through the first lap and then attempted to keep up for the last 400, but succeeded only for the first 200.
Split 1:Distance0.070Time0:29.90Pace7:07.14
Cumilative:Distance0.070Time0:29.90Pace7:07.14
Split 2:Distance0.070Time0:30.60Pace7:17.14
Cumilative:Distance0.140Time1:00.50Pace7:12.14
Split 3:Distance0.124Time0:32.50Pace4:22.10
Cumilative:Distance0.264Time1:33.00Pace5:52.27
Split 4:Distance0.124Time0:34.80Pace4:40.65
Cumilative:Distance0.388Time2:07.80Pace5:29.38
 
Leg 3:Distance6.000Time50:46.60Pace8:27.77
Cool-down with Benjamin.
Leg 4:Distance1.080Time9:08.80Pace8:28.15
Warm-up with Joseph, Jacob, and William.
Leg 5:Distance0.496Time2:39.00Pace5:20.56
Joseph's 800 time trial.
Split 1:Distance0.124Time0:37.70Pace5:04.03
Cumilative:Distance0.124Time0:37.70Pace5:04.03
Split 2:Distance0.124Time0:41.00Pace5:30.65
Cumilative:Distance0.248Time1:18.70Pace5:17.34
Split 3:Distance0.124Time0:39.70Pace5:20.16
Cumilative:Distance0.372Time1:58.40Pace5:18.28
Split 4:Distance0.124Time0:40.60Pace5:27.42
Cumilative:Distance0.496Time2:39.00Pace5:20.56
 
Leg 6:Distance0.496Time2:44.10Pace5:30.85
Jacob's 800 time trial.
Split 1:Distance0.124Time0:37.60Pace5:03.23
Cumilative:Distance0.124Time0:37.60Pace5:03.23
Split 2:Distance0.124Time0:42.70Pace5:44.35
Cumilative:Distance0.248Time1:20.30Pace5:23.79
Split 3:Distance0.124Time0:43.00Pace5:46.77
Cumilative:Distance0.372Time2:03.30Pace5:31.45
Split 4:Distance0.124Time0:40.80Pace5:29.03
Cumilative:Distance0.496Time2:44.10Pace5:30.85
 
Leg 7:Distance0.250Time2:08.50Pace8:34.00
Recovery jog.
Leg 8:Distance0.250Time1:44.20Pace6:56.80
William's botched time trial.
Split 1:Distance0.124Time0:50.30Pace6:45.65
Cumilative:Distance0.124Time0:50.30Pace6:45.65
Split 2:Distance0.126Time0:53.90Pace7:07.78
Cumilative:Distance0.250Time1:44.20Pace6:56.80
 
Leg 9:Distance0.496Time3:13.70Pace6:30.52
William's 800 time trial for real.
Leg 10:Distance1.500Time13:16.00Pace8:50.67
Cool-down to the house.

Black Crocs 2 Miles: 14.57
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.150.000.000.0014.15

Fast Running Friend Workout - 2016-03-25 06:55:54
Workout Totals: Distance14.150Time1:50:03.90Pace7:46.71
More or less usual day in terms of distances, but I did most of the little kids run in the evening. Stephen attempted a mile time trial. First time, he opened with 1:58 quarter, then faded and stopped pushing, so I just stopped him after 1 K and told him to retry in the evening. In the evening the Orem High Track was not available due to a football game, so we went to Mountain View. It was windy. Stephen opened with 1:59 quarter, then faded, but I made him finish it out this time - he ran 8:43.
Leg 1:Distance10.000Time1:18:11.60Pace7:49.16
With Benjamin.
Leg 2:Distance0.650Time5:47.70Pace8:54.92
Stephen's failed mile time trial.
Leg 3:Distance1.000Time8:43.00Pace8:43.00
Stephen better mile time trial in the evening.
Leg 4:Distance2.500Time17:21.60Pace6:56.64
With Joseph and Jacob, part with William.

Black Crocs 2 Miles: 14.15
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.810.004.500.0020.31

Fast Running Friend Workout - 2016-03-26 09:01:02
Workout Totals: Distance20.311Time2:35:05.30Pace7:38.14
Total of around 20. Did a time trial with Jacob - he ran 800 in 2:43.8 - splits 40,41,43,39 - missed his record by 0.8. The wind made it difficult from 600 to 800. We will try again next week.

Julia did a 3 mile time trial down the canyon in 20:00 - splits 6:38, 6:44, 6:38 - new PR. Benjamin and I paced her.

Then she ran home, and we ran up the canyon and did a 4 mile tempo run in 22:18 (5:34, 5:34, 5:33, 5:35), followed by 4x200 down the canyon. Benjamin got 30.3, 30.1, 29.4, 27.6, I got 33.5, 33.5, 33.7, 33.2.

Benjamin ended up doing 17 miles, longest run he has ever done with some speed in it.

Stephen ran 2 miles. Otherwise the kids ran their usual Saturday distances.

In the evening we needed to get to our friend's house which is about 0.4 away and Sarah happened to have taken my car keys. So we all ran, including Matthew. He also wanted to run back. I figured he is now ready to move to 400 meters daily.
Leg 1:Distance1.000Time9:18.00Pace9:18.00
Warm-up.
Leg 2:Distance0.496Time2:43.80Pace5:30.24
Jacob's time trial.
Leg 3:Distance1.500Time13:48.70Pace9:12.47
Cool-down to the house.
Leg 4:Distance2.040Time16:52.00Pace8:16.08
With Benjamin, Joseph, and Jacob.
Leg 5:Distance0.400Time3:32.90Pace8:52.25
With Benjamin and Julia - warm-up.
Leg 6:Distance3.000Time20:00.00Pace6:40.00
Julia's time trial.
Leg 7:Distance4.000Time31:06.20Pace7:46.55
Jog up the canyon with Benjamin.
Leg 8:Distance4.000Time22:18.40Pace5:34.60
Tempo run.
Leg 9:Distance1.500Time14:16.60Pace9:31.07
Recovery.
Leg 10:Distance0.125Time0:33.50Pace4:28.00
This and below are 200 intervals/recoveries.
Leg 11:Distance0.125Time1:27.30Pace11:38.40
Leg 12:Distance0.125Time0:33.70Pace4:29.60
Leg 13:Distance0.125Time1:34.20Pace12:33.60
Leg 14:Distance0.125Time0:33.50Pace4:28.00
Leg 15:Distance0.125Time1:36.00Pace12:48.00
Leg 16:Distance0.125Time0:33.20Pace4:25.60
Leg 17:Distance1.500Time14:17.30Pace9:31.53
Cool down to the car.

Black Crocs 2 Miles: 20.31
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: 8.00Nap Time: 2.00Total Sleep Time: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2016-03-28 06:51:58
Workout Totals: Distance13.000Time1:37:57.30Pace7:32.10
Total of 13. Joseph's legs were hurting and Jacob had a minor cold, so I had them run only 3. Matthew is now up to 400 meters a day, ran 2:36. Otherwise usual distances for the kids.
Leg 1:Distance10.000Time1:13:49.00Pace7:22.90
Leg 2:Distance3.000Time24:08.30Pace8:02.77

Black Crocs 2 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.670.000.000.5014.17

Fast Running Friend Workout - 2016-03-29 06:57:47
Workout Totals: Distance14.168Time1:57:12.30Pace8:16.35
Split the run into two today. In the AM Benjamin was going to do 600-400-200, but it was raining and cold, so we checked the forecast and decided to do it in the evening. So we just ran 5, and then I ran 4 more with Joseph and Jacob.

In the evening Benjamin did 600 in 1:30.5, 400 in 58.3, and 200 in 26.6. All were PRs. I did 3x200 32.1, 33.3, and 31.9. It was windy, but not too bad, though bad enough to make the slow 200 about 1 second slower than the fast.
Leg 1:Distance5.000Time38:41.30Pace7:44.26
Easy run with Benjamin.
Leg 2:Distance4.000Time32:02.20Pace8:00.55
With Joseph and Jacob.
Leg 3:Distance0.250Time2:25.90Pace9:43.60
With Matthew and niece Clara.
Leg 4:Distance1.711Time14:24.60Pace8:25.32
Warm-up with Benjamin, strides.
Split 1:Distance1.150Time9:09.00Pace7:57.39
Cumilative:Distance1.150Time9:09.00Pace7:57.39
Split 2:Distance0.062Time0:16.10Pace4:19.68
Cumilative:Distance1.212Time9:25.10Pace7:46.25
Split 3:Distance0.062Time0:50.10Pace13:28.06
Cumilative:Distance1.274Time10:15.20Pace8:02.89
Split 4:Distance0.062Time0:15.60Pace4:11.61
Cumilative:Distance1.336Time10:30.80Pace7:52.16
Split 5:Distance0.375Time3:53.80Pace10:23.47
Cumilative:Distance1.711Time14:24.60Pace8:25.32
 
Leg 5:Distance0.264Time1:32.70Pace5:51.14
Benjamin's 600, tried to run the last 200 with him, but got dropped.
Split 1:Distance0.070Time0:29.40Pace7:00.00
Cumilative:Distance0.070Time0:29.40Pace7:00.00
Split 2:Distance0.070Time0:31.10Pace7:24.29
Cumilative:Distance0.140Time1:00.50Pace7:12.14
Split 3:Distance0.124Time0:32.20Pace4:19.68
Cumilative:Distance0.264Time1:32.70Pace5:51.14
 
Leg 6:Distance1.125Time11:36.50Pace10:19.11
Recovery.
Leg 7:Distance0.194Time1:02.30Pace5:21.13
Benjamin's 400, ran the last 200, got dropped.
Split 1:Distance0.070Time0:29.00Pace6:54.29
Cumilative:Distance0.070Time0:29.00Pace6:54.29
Split 2:Distance0.124Time0:33.30Pace4:28.55
Cumilative:Distance0.194Time1:02.30Pace5:21.13
 
Leg 8:Distance0.500Time6:09.30Pace12:18.60
Recovery.
Leg 9:Distance0.124Time0:31.90Pace4:17.26
Benjamin gave me a head start, then raced to catch me, passed me around 100 meters.
Leg 10:Distance1.000Time8:45.60Pace8:45.60
Back to the house.

Black Crocs 2 Miles: 14.16
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 - 2016-03-30 07:13:05
Workout Totals: Distance14.000Time1:50:14.30Pace7:52.45
Usual 14 today. Usual distances for the kids.
Leg 1:Distance10.000Time1:19:09.10Pace7:54.91
With Benjamin.
Leg 2:Distance4.000Time31:05.20Pace7:46.30
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.840.000.000.2514.09

Fast Running Friend Workout - 2016-03-31 07:13:32
Workout Totals: Distance14.084Time1:56:21.50Pace8:15.70
Benjamin was going to do an 800 time trial, but he his hamstrings were still sore from 26.6 200 on Tuesday plus it was raining, so after we did 4x100 strides we decided to postpone the time trial until Saturday, and ran easy.

Otherwise kids ran their usual distances.
Leg 1:Distance10.084Time1:24:37.00Pace8:23.47
Split 1:Distance1.050Time8:43.60Pace8:18.67
Cumilative:Distance1.050Time8:43.60Pace8:18.67
Split 2:Distance0.062Time0:16.00Pace4:18.06
Cumilative:Distance1.112Time8:59.60Pace8:05.25
Split 3:Distance0.062Time0:55.80Pace15:00.00
Cumilative:Distance1.174Time9:55.40Pace8:27.16
Split 4:Distance0.062Time0:16.10Pace4:19.68
Cumilative:Distance1.236Time10:11.50Pace8:14.74
Split 5:Distance0.062Time0:59.20Pace15:54.84
Cumilative:Distance1.298Time11:10.70Pace8:36.72
Split 6:Distance0.062Time0:16.10Pace4:19.68
Cumilative:Distance1.360Time11:26.80Pace8:25.00
Split 7:Distance0.062Time0:57.30Pace15:24.19
Cumilative:Distance1.422Time12:24.10Pace8:43.28
Split 8:Distance0.062Time0:16.10Pace4:19.68
Cumilative:Distance1.484Time12:40.20Pace8:32.26
Split 9:Distance8.600Time1:11:56.80Pace8:21.95
Cumilative:Distance10.084Time1:24:37.00Pace8:23.47
 
Leg 2:Distance4.000Time31:44.50Pace7:56.12
With Joseph and Jacob.
Leg 3:Distance0.000Time0:00.00Pace0:00.00
Leg 4:Distance0.000Time0:00.00Pace0:00.00

Black Crocs 2 Miles: 14.09
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 - 2016-04-01 10:02:09
Workout Totals: Distance14.000Time1:49:26.50Pace7:49.04
Usual day. Kids ran their usual distances.
Leg 1:Distance10.000Time1:18:00.00Pace7:48.00
With Benjamin.
Leg 2:Distance4.000Time31:26.50Pace7:51.62
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.130.000.000.3113.44

Fast Running Friend Workout - 2016-04-02 07:54:56
Workout Totals: Distance13.445Time1:53:03.00Pace8:24.50
Shorter distances today due to General Conference in combination with sleeping in and running 800 time trials.

Today Benjamin and Jacob did an 800 time trial. Benjamin ran a new PR of 2:03.6. We decided to do something different today. I started at 1:14 into his run from the 500 mark, which gave me a lead of about 2 seconds, and Benjamin worked to close the gap while I ran as hard as I could. He was able to pass me shortly before the finish line. His splits were 30.0, 31.4, then 62.2 for the last lap and it was probably 31/31. He started too slow, but on the positive side he demonstrated the ability to close in 62 - that was his fastest finish by far out of all our 800 attempts. We will probably try again on Thursday, this time I will get a 2 second head start from the gun to encourage him to open in 28.5, run to the 200, then jog to the 500 and do another head start 14 seconds after he hits the 400 or so. Maybe that will bring him closer to 2:00 or maybe even under.

Jacob, assisted by me, Benjamin, and Joseph, ran a small PR of 2:42.8. His splits by 100 were 19, 20, 22, 20, 20, 23, 20, 18. Clearly not ideal 800 pacing. The problem is that he gets scared when he gets to 300 and slows down. So I told him to give it a good push from 300 to 500, but to give him the incentive I told him he could rest once he got to 500. So he rested too much before the push and too much after, but this was still an improvement, and he had an awesome kick in the last 100.

Otherwise kids ran their normal Saturday distances with the exception of Julia who overstretched on Friday and was too sore to run.
Leg 1:Distance2.040Time16:37.90Pace8:09.17
Warm-up with Benjamin.
Leg 2:Distance1.661Time15:03.90Pace9:04.19
More warm-up with strides. Picked up Joseph and Jacob.
Split 1:Distance1.100Time9:21.30Pace8:30.27
Cumilative:Distance1.100Time9:21.30Pace8:30.27
Split 2:Distance0.062Time0:15.90Pace4:16.45
Cumilative:Distance1.162Time9:37.20Pace8:16.73
Split 3:Distance0.062Time0:52.70Pace14:10.00
Cumilative:Distance1.224Time10:29.90Pace8:34.62
Split 4:Distance0.062Time0:16.40Pace4:24.52
Cumilative:Distance1.286Time10:46.30Pace8:22.57
Split 5:Distance0.375Time4:17.60Pace11:26.93
Cumilative:Distance1.661Time15:03.90Pace9:04.19
 
Leg 3:Distance0.318Time2:03.70Pace6:28.99
Split 1:Distance0.070Time0:30.00Pace7:08.57
Cumilative:Distance0.070Time0:30.00Pace7:08.57
Split 2:Distance0.062Time0:31.40Pace8:26.45
Cumilative:Distance0.132Time1:01.40Pace7:45.15
Split 3:Distance0.000Time0:13.90Pace0:00.00
Cumilative:Distance0.132Time1:15.30Pace9:30.45
Split 4:Distance0.186Time0:48.40Pace4:20.22
Cumilative:Distance0.318Time2:03.70Pace6:28.99
 
Leg 4:Distance0.350Time4:32.00Pace12:57.14
Recovery jog.
Leg 5:Distance0.496Time2:42.80Pace5:28.23
Jacob's time trial.
Leg 6:Distance1.250Time10:29.30Pace8:23.44
Back to the house.
Leg 7:Distance0.750Time5:58.50Pace7:58.00
More distance with Benjamin.
Leg 8:Distance2.040Time16:59.40Pace8:19.71
With Benjamin, Joseph, and Jacob.
Leg 9:Distance2.040Time17:21.80Pace8:30.69
With Benjamin and William.
Leg 10:Distance2.500Time21:13.70Pace8:29.48
Out alone, back with Sarah.

Black Crocs 2 Miles: 13.45
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. Watch the General Conference.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.050.000.000.0014.05

Fast Running Friend Workout - 2016-04-04 06:51:38
Workout Totals: Distance14.050Time1:49:37.00Pace7:48.11
Usual day. Usual distances for the kids for the most part. Julia was still recovering from overstretching on Friday and was able to run only 2 miles. William moved up to 3 miles a day 3 days a week, 2 miles the other 3.
Leg 1:Distance10.050Time1:17:01.50Pace7:39.85
With Benjamin.
Leg 2:Distance3.000Time25:00.20Pace8:20.07
With Joseph, Jacob, and William. At the end Joseph and Jacob ran ahead, I stayed with William.
Leg 3:Distance1.000Time7:35.30Pace7:35.30
With Joseph and Jacob.

Black Crocs 2 Miles: 14.05
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.080.000.000.9914.07

Fast Running Friend Workout - 2016-04-05 06:56:13
Workout Totals: Distance14.073Time1:56:28.30Pace8:16.58
Benjamin did 5x1000 with 200 recovery today + 2x200. I did the first one with him, then skipped the next one, then 3x400 going with him in the first lap, and then I was his rabbit for the 200 starting out a bit earlier.

He got 3:07.5, 3:08.5, 3:08.8, 3:02.5, and 2:55.1 in the last one. I managed 3:08.6, then 75.9, 72..6, 70.1, 31.9, and 32.2.

He surprised me in the last two repetitions given that he was struggling in the first three already and the recovery was only 200 meter jog. Maybe we are hitting the Pavlov's dog effect - in the past he learned that he is supposed to be miserable at 75 seconds per lap, he is more fit now so he really should not be that miserable, but the quick movement of the legs and the arms, and the intensity of air flow through the throat and into the lungs trigger the past memories of suffering that he is not able to immediately overcome.

Otherwise kids ran their usual distances.
Leg 1:Distance1.830Time14:41.80Pace8:01.86
Warmup, strides.
Split 1:Distance1.250Time10:28.90Pace8:23.12
Cumilative:Distance1.250Time10:28.90Pace8:23.12
Split 2:Distance0.062Time0:16.60Pace4:27.74
Cumilative:Distance1.312Time10:45.50Pace8:12.00
Split 3:Distance0.108Time0:51.80Pace7:59.63
Cumilative:Distance1.420Time11:37.30Pace8:11.06
Split 4:Distance0.062Time0:17.20Pace4:37.42
Cumilative:Distance1.482Time11:54.50Pace8:02.12
Split 5:Distance0.348Time2:47.30Pace8:00.75
Cumilative:Distance1.830Time14:41.80Pace8:01.86
 
Leg 2:Distance0.621Time3:08.60Pace5:03.70
1000 interval.
Leg 3:Distance4.522Time39:40.50Pace8:46.43
The rest of the workout.
Split 1:Distance0.650Time6:41.20Pace10:17.23
Cumilative:Distance0.650Time6:41.20Pace10:17.23
Split 2:Distance0.248Time1:15.90Pace5:06.05
Cumilative:Distance0.898Time7:57.10Pace8:51.29
Split 3:Distance0.510Time4:05.70Pace8:01.76
Cumilative:Distance1.408Time12:02.80Pace8:33.35
Split 4:Distance0.248Time1:12.60Pace4:52.74
Cumilative:Distance1.656Time13:15.40Pace8:00.31
Split 5:Distance0.510Time4:12.40Pace8:14.90
Cumilative:Distance2.166Time17:27.80Pace8:03.75
Split 6:Distance0.248Time1:10.10Pace4:42.66
Cumilative:Distance2.414Time18:37.90Pace7:43.09
Split 7:Distance1.240Time11:51.20Pace9:33.55
Cumilative:Distance3.654Time30:29.10Pace8:20.57
Split 8:Distance0.124Time0:31.90Pace4:17.26
Cumilative:Distance3.778Time31:01.00Pace8:12.59
Split 9:Distance0.620Time8:07.30Pace13:05.97
Cumilative:Distance4.398Time39:08.30Pace8:53.95
Split 10:Distance0.124Time0:32.20Pace4:19.68
Cumilative:Distance4.522Time39:40.50Pace8:46.43
Split 11:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.522Time39:40.50Pace8:46.43
 
Leg 4:Distance3.100Time27:23.50Pace8:50.16
Cool-down with Benjamin.
Leg 5:Distance4.000Time31:33.90Pace7:53.48
With Joseph and Jacob.

Black Crocs 2 Miles: 14.07
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 - 2016-04-06 07:06:45
Workout Totals: Distance14.000Time1:52:11.40Pace8:00.81
Usual run. Usual distances for the kids. It was William's day to run 3. Matthew set a record in the quarter - 2:20.
Leg 1:Distance4.000Time31:41.90Pace7:55.48
With Benjamin. Pushed Mary in the stroller.
Leg 2:Distance6.000Time46:05.20Pace7:40.87
Left Mary at home and ran 6 more with Benjamin.
Leg 3:Distance3.000Time26:24.30Pace8:48.10
With William, Joseph, and Jacob.
Leg 4:Distance1.000Time8:00.00Pace8:00.00
Dropped William off at home and finished with Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.720.001.000.4212.14

Fast Running Friend Workout - 2016-04-07 07:12:32
Workout Totals: Distance12.144Time1:41:32.30Pace8:21.67
Benjamin did an 800 time trial today. I thought he would be recovered sufficiently from his Tuesday workout, but apparently it was too optimistic. The fatigue did not show itself in the warm-up, but reared its ugly face during the time trial. Benjamin opened with 29.8, a bit slower than planned, then 31.4, sort of on target, then he did not slow down much, but it was enough to miss his PR by a little bit. He ended up running 63.0 for the last lap with the total time of 2:04.3. Part of the problem may have been my rabbitting. I started in front of him in hopes to get him going in the first 200, he was fast enough to catch up to me, but still too slow overall, then due to short recovery I was too tired to give him a good rabbit run for the last 300 as I only had 51.8 as opposed to 48.4 last week.

Jacob did a mile time trial and set a new PR of 5:47.8. His first 300 was good, then his Pavlov's dog fear got the best of him between 300 and 800 - to the point that I considered stopping him, but decided to see if he maybe would find a way to overcome it, and he did. His splits were 85, 89, 87, 84, the balance going towards the 9.34 m tax. New PR by 5.3 seconds. Joseph helped pace but his legs developed their growing pain cramps after 2 laps, so he just jogged in.

Otherwise kids ran their usual distances.
Leg 1:Distance3.536Time29:09.20Pace8:14.68
Warm-up with Benjamin, strides.
Split 1:Distance3.100Time24:35.70Pace7:56.03
Cumilative:Distance3.100Time24:35.70Pace7:56.03
Split 2:Distance0.062Time0:15.80Pace4:14.84
Cumilative:Distance3.162Time24:51.50Pace7:51.70
Split 3:Distance0.062Time0:53.20Pace14:18.06
Cumilative:Distance3.224Time25:44.70Pace7:59.13
Split 4:Distance0.062Time0:15.70Pace4:13.23
Cumilative:Distance3.286Time26:00.40Pace7:54.86
Split 5:Distance0.250Time3:08.80Pace12:35.20
Cumilative:Distance3.536Time29:09.20Pace8:14.68
Leg 2:Distance0.358Time2:07.20Pace5:55.31
Assisting with Benjamin's 800 time trial. Did a bit less than 200 for the opening, and the last 300 for the closing.
Split 1:Distance0.110Time0:29.80Pace4:30.91
Cumilative:Distance0.110Time0:29.80Pace4:30.91
Split 2:Distance0.062Time0:31.40Pace8:26.45
Cumilative:Distance0.172Time1:01.20Pace5:55.81
Split 3:Distance0.000Time0:14.20Pace0:00.00
Cumilative:Distance0.172Time1:15.40Pace7:18.37
Split 4:Distance0.186Time0:51.80Pace4:38.49
Cumilative:Distance0.358Time2:07.20Pace5:55.31
Leg 3:Distance3.000Time25:57.00Pace8:39.00
Cool-down with Benjamin.
Leg 4:Distance0.950Time7:51.80Pace8:16.63
To the track with Joseph and Jacob.
Leg 5:Distance1.000Time5:47.80Pace5:47.80
Jacob's time trial.
Leg 6:Distance1.050Time9:00.90Pace8:35.14
Back to the house.
Leg 7:Distance1.000Time9:10.30Pace9:10.30
More distance with Jacob.
Leg 8:Distance1.000Time9:52.30Pace9:52.30
With Stephen.
Leg 9:Distance0.250Time2:35.80Pace10:23.20
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

Fast Running Friend Workout - 2016-04-08 06:53:09
Workout Totals: Distance14.250Time1:53:04.70Pace7:56.12
Regular runs, except Julia did a mile time trial. It was windy, and her mind was not quite in it, so she ran only 6:32 missing her PR by 4 seconds.
Leg 1:Distance10.000Time1:17:56.40Pace7:47.64
With Benjamin.
Leg 2:Distance1.000Time8:43.80Pace8:43.80
Warm-up to the track.
Leg 3:Distance1.000Time6:32.10Pace6:32.10
Julia's time trial.
Leg 4:Distance1.000Time8:31.10Pace8:31.10
Back to the house.
Leg 5:Distance1.000Time8:54.00Pace8:54.00
Do not remember who this was with.
Leg 6:Distance0.250Time2:27.30Pace9:49.20
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.220.006.440.2518.91

Fast Running Friend Workout - 2016-04-09 08:21:28
Workout Totals: Distance18.908Time2:21:10.00Pace7:27.96
Did 200 meter time trial with Joseph, Jacob, and William, and 100 with Stephen. Times: Joseph 33.4, Jacob 33.9, William 41.6, Stephen 21.8. Then Benjamin paced me through a 6.25 mile tempo run down the canyon which we did in 35:47. Stephen ran 2 miles, William 3, Joseph and Jacob 5, Jenny 5, Julia 4, Benjamin 14, Matthew 0.25.
Leg 1:Distance1.000Time8:51.60Pace8:51.60
Warm-up with Joseph, Jacob, William, and Stephen.
Leg 2:Distance0.124Time0:34.40Pace4:37.42
Joseph and Jacob 200 time trial attempt 1.
Split 1:Distance0.124Time0:33.80Pace4:32.58
Cumilative:Distance0.124Time0:33.80Pace4:32.58
Joseph's time.
Split 2:Distance0.000Time0:00.60Pace0:00.00
Cumilative:Distance0.124Time0:34.40Pace4:37.42
Waiting for Jacob.
 
Leg 3:Distance0.125Time1:07.40Pace8:59.20
Recovery.
Leg 4:Distance0.125Time1:20.00Pace10:40.00
Jog with William.
Leg 5:Distance0.124Time0:41.70Pace5:36.29
William - 200 - attempt 1.
Leg 6:Distance0.062Time0:21.80Pace5:51.61
Stephen - 100.
Leg 7:Distance0.125Time1:08.10Pace9:04.80
A jog with Joseph and Jacob.
Leg 8:Distance0.124Time0:33.90Pace4:33.39
Joseph and Jacob, 200, try 2.
Split 1:Distance0.124Time0:33.40Pace4:29.35
Cumilative:Distance0.124Time0:33.40Pace4:29.35
Joseph.
Split 2:Distance0.000Time0:00.50Pace0:00.00
Cumilative:Distance0.124Time0:33.90Pace4:33.39
Jacob.
 
Leg 9:Distance0.125Time1:18.30Pace10:26.40
Jog with William.
Leg 10:Distance0.124Time0:41.60Pace5:35.48
William, 200, try 2.
Leg 11:Distance1.500Time13:49.30Pace9:12.87
Back the house with the little boy gang.
Leg 12:Distance1.750Time14:25.90Pace8:14.80
With Jacob and Benjamin.
Leg 13:Distance3.100Time25:01.20Pace8:04.26
With Benjamin up the canyon.
Leg 14:Distance6.250Time35:47.20Pace5:43.55
Tempo run with Benjamin.
Leg 15:Distance4.250Time35:27.60Pace8:20.61
Cool-down with Benjamin.

Black Crocs 2 Miles: 18.90
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: 8.00Nap Time: 2.00Total Sleep Time: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2016-04-11 06:56:18
Workout Totals: Distance11.000Time1:24:15.90Pace7:39.63
Crazy day today, but everybody got their runs done, although with some reduced mileage. Mary had a fevral seizure, and we called 911. She got transported to the Utah Valley Hospital. She came out of it on the way and was released a couple of hours later. In retrospect we should just have driven her ourselves to the Riverwoods Urgent Care - she would have gotten help faster, and the bill from the adventure would have been around $200 instead of around $2000. I think the problem was that she was never hot during the night, and her throat was so sore that she refused to drink. Because she was not hot, we just thought she was not thirsty, and she got dehydrated. Even with the ninth child there are still things that we are learning.
Leg 1:Distance10.000Time1:15:39.30Pace7:33.93
With Benjamin.
Leg 2:Distance1.000Time8:36.60Pace8:36.60
With Joseph, Jacob, William, Stephen, and Jenny.

Black Crocs 2 Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.630.000.001.988.61

Fast Running Friend Workout - 2016-04-12 08:08:55
Workout Totals: Distance8.616Time1:11:37.50Pace8:18.78
Benjamin did 2x2000 + 1000 workout with long recoveries in between. I gave him the target of 6:10 and sub-3:00 for the last 1000. He ran 6:09.7, 6:10.7, and 2:47.6. I think we are still in the Pavlov's reflex. He felt the 2000s were hard, in the last one he slowed down to 76 in the 4th lap, but then he picked it up so much in the last 200 that he dropped me while I was doing a quarter, and his 1000 was a complete surprise for me - I thought he might run 2:55 if he kicked, well, he did kick quite well in 31, I could not sprint that fast, but he got to the 800 in 2:16 already.

Clearly, he was not physically maxed out by the 2000s, but mentally they were hard. We need to figure out something - he is ready to move up a level.

I did 3x400 with a brief recovery (however long it took Benjamin to run a lap in between) for each of the 2000, and 400 + 200 in his 1000. I held back some in the 400 knowing that I would need to run a fast 200 shortly.

Details below.

Do not remember what the kids did, I think they ran their usual distances.
Leg 1:Distance1.591Time13:14.30Pace8:19.25
Warm-up, strides.
Split 1:Distance1.030Time8:11.30Pace7:56.99
Cumilative:Distance1.030Time8:11.30Pace7:56.99
Split 2:Distance0.062Time0:16.20Pace4:21.29
Cumilative:Distance1.092Time8:27.50Pace7:44.74
Split 3:Distance0.062Time0:41.80Pace11:14.19
Cumilative:Distance1.154Time9:09.30Pace7:56.00
Split 4:Distance0.062Time0:17.10Pace4:35.81
Cumilative:Distance1.216Time9:26.40Pace7:45.79
Split 5:Distance0.375Time3:47.90Pace10:07.73
Cumilative:Distance1.591Time13:14.30Pace8:19.25
 
Leg 2:Distance0.944Time6:09.70Pace6:31.63
First interval/400 session.
Split 1:Distance0.248Time1:13.60Pace4:56.77
Cumilative:Distance0.248Time1:13.60Pace4:56.77
Split 2:Distance0.100Time1:13.30Pace12:13.00
Cumilative:Distance0.348Time2:26.90Pace7:02.13
Split 3:Distance0.248Time1:13.40Pace4:55.97
Cumilative:Distance0.596Time3:40.30Pace6:09.63
Split 4:Distance0.100Time1:15.00Pace12:30.00
Cumilative:Distance0.696Time4:55.30Pace7:04.28
Split 5:Distance0.248Time1:14.40Pace5:00.00
Cumilative:Distance0.944Time6:09.70Pace6:31.63
 
Leg 3:Distance1.000Time10:34.00Pace10:34.00
Recovery.
Leg 4:Distance0.944Time6:11.90Pace6:33.96
Second interval/400 session.
Split 1:Distance0.248Time1:13.10Pace4:54.76
Cumilative:Distance0.248Time1:13.10Pace4:54.76
Split 2:Distance0.100Time1:14.10Pace12:21.00
Cumilative:Distance0.348Time2:27.20Pace7:02.99
Split 3:Distance0.248Time1:14.60Pace5:00.81
Cumilative:Distance0.596Time3:41.80Pace6:12.15
Split 4:Distance0.100Time1:16.50Pace12:45.00
Cumilative:Distance0.696Time4:58.30Pace7:08.59
Split 5:Distance0.248Time1:13.60Pace4:56.77
Cumilative:Distance0.944Time6:11.90Pace6:33.96
 
Leg 5:Distance0.625Time6:30.40Pace10:24.64
Recovery.
Leg 6:Distance0.472Time2:48.60Pace5:57.20
Benjamin's 1000, mine 400 + 200.
Split 1:Distance0.248Time1:11.50Pace4:48.31
Cumilative:Distance0.248Time1:11.50Pace4:48.31
Split 2:Distance0.100Time1:04.60Pace10:46.00
Cumilative:Distance0.348Time2:16.10Pace6:31.09
Split 3:Distance0.124Time0:32.50Pace4:22.10
Cumilative:Distance0.472Time2:48.60Pace5:57.20
 
Leg 7:Distance1.000Time9:08.20Pace9:08.20
Back to the house.
Leg 8:Distance2.040Time17:00.40Pace8:20.20
More distance with Benjamin - I think we had Joseph and Jacob with us.

Black Crocs 2 Miles: 8.60
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 - 2016-04-13 08:43:55
Workout Totals: Distance12.040Time1:35:40.90Pace7:56.82
Usual day, usual distance for the kids, except I ran only 12 instead of 14.
Leg 1:Distance6.000Time46:50.50Pace7:48.42
With Benjamin.
Leg 2:Distance1.000Time9:16.90Pace9:16.90
With Stephen, Joseph, Jacob, William, Julia, and Benjamin.
Leg 3:Distance3.000Time24:40.00Pace8:13.33
With Joseph, Julia, William, Benjamin, and Jacob - I think.
Leg 4:Distance2.040Time14:53.50Pace7:17.99
Alone.

Black Crocs 2 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.820.000.190.4313.44

Fast Running Friend Workout - 2016-04-14 09:12:33
Workout Totals: Distance13.444Time1:46:57.50Pace7:57.35
Did 300 meter time trials with Joseph (52.9), Jacob (53.5), and William (1:07.8), 100 with Stephen. Afterwards, Joseph and Jacob did a 400 (Joseph 75.4, Jacob 76.0, new PR). I was not expecting much out of that one given the fatigue from the 300, but Jacob got a PR, and Joseph repeated his, I think.

Otherwise, usual day, kids ran their usual distances.
Leg 1:Distance1.200Time10:01.90Pace8:21.58
Warm-up with the gang - Joseph, Jacob, William, and Stephen.
Leg 2:Distance0.186Time0:53.50Pace4:47.63
Joseph and Jacob's 300.
Split 1:Distance0.186Time0:52.90Pace4:44.41
Cumilative:Distance0.186Time0:52.90Pace4:44.41
Split 2:Distance0.000Time0:00.60Pace0:00.00
Cumilative:Distance0.186Time0:53.50Pace4:47.63
 
Leg 3:Distance0.062Time0:40.60Pace10:54.84
Jog with William.
Leg 4:Distance0.186Time1:07.80Pace6:04.52
William's 300.
Leg 5:Distance0.062Time0:22.40Pace6:01.29
Stephen's 100.
Leg 6:Distance0.248Time1:16.00Pace5:06.45
Joseph and Jacob's 400.
Split 1:Distance0.248Time1:15.40Pace5:04.03
Cumilative:Distance0.248Time1:15.40Pace5:04.03
Split 2:Distance0.000Time0:00.60Pace0:00.00
Cumilative:Distance0.248Time1:16.00Pace5:06.45
 
Leg 7:Distance1.500Time13:49.70Pace9:13.13
Back to the house.
Leg 8:Distance1.000Time8:35.60Pace8:35.60
With Joseph, Jacob, and Benjamin.
Leg 9:Distance9.000Time1:10:10.00Pace7:47.78
With Benjamin.

Black Crocs 2 Miles: 13.44
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.003.000.0014.25

Fast Running Friend Workout - 2016-04-15 08:14:00
Workout Totals: Distance14.250Time1:50:21.30Pace7:44.65
Did a 3 mile tempo run down the canyon with Benjamin. Well, we each did our own tempo run at the same time, rather after warming up together, and then cooled down together. I ran 16:47 (5:27, 5:40, 5:40), he got 14:43, new PR, splits 4:59, 4:55, 4:49, last quarter in 64. I felt the lack of sleep - Mary has been waking up at odd times. Benjamin also was sluggish, but in a different way - he had a hard time getting going, but he had a good kick at the end.

Otherwise the kids ran their usual distances except for William who had a cold and ran only one mile.
Leg 1:Distance5.360Time44:04.00Pace8:13.28
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:47.40Pace5:35.80
Tempo run.
Leg 3:Distance1.640Time15:03.40Pace9:10.85
Cool-down to the house.
Leg 4:Distance4.000Time31:53.80Pace7:58.45
With Joseph and Jacob.
Leg 5:Distance0.250Time2:32.70Pace10:10.80
With Matthew.

Black Crocs 2 Miles: 14.25
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.003.000.0018.25

Fast Running Friend Workout - 2016-04-16 10:43:31
Workout Totals: Distance18.250Time2:14:23.40Pace7:21.83
Benjamin took the GRE Math test today, so I rearranged my run schedule to be able to run with him. I ran with Joseph and Jacob in the morning - only 3 miles as Jacob had a cold, and Joseph's legs were hurting. Then I ran 10 with Benjamin when he got back, and 5 more alone - total of 18.

Benjamin paced me through a 3 mile tempo run down the canyon. I was able to break 16:30 with his help. Our splits were 5:23, 5:31, 5:35. We had gusty cross-winds which caused a serious slow-down between 2 and 2.5, but then I was able to speed up to 5:20 over the last 600 meters, but still this was only good for 5:35.

William ran only 1 mile - still not feeling well. Otherwise kids ran their usual distances.

On another front, Benjamin passed the driver's license road tests and is just some paperwork away from actually getting his license.
Leg 1:Distance3.000Time23:37.10Pace7:52.37
With Joseph and Jacob.
Leg 2:Distance5.360Time41:32.60Pace7:45.04
With Benjamin.
Leg 3:Distance3.000Time16:29.60Pace5:29.87
Tempo run.
Leg 4:Distance1.640Time14:27.30Pace8:48.84
Back to the house with Benjamin.
Leg 5:Distance5.000Time35:54.90Pace7:10.98
Alone. Felt unusually good for this late in the run.
Leg 6:Distance0.250Time2:21.90Pace9:27.60
With Matthew.

Black Crocs 2 Miles: 18.25
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: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.120.000.000.0013.12

Fast Running Friend Workout - 2016-04-18 07:11:06
Workout Totals: Distance13.120Time1:39:58.50Pace7:37.20
Regular runs for everybody except Joseph and Jacob. Same issues - legs for Joseph, cold for Jacob - did only 3 miles with them.
Leg 1:Distance10.120Time1:16:01.40Pace7:30.73
With Benjamin.
Leg 2:Distance3.000Time23:57.10Pace7:59.03
With Joseph and Jacob.

Black Crocs 2 Miles: 13.12
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.120.060.000.5013.68

Fast Running Friend Workout - 2016-04-19 07:54:33
Workout Totals: Distance13.687Time1:49:22.00Pace7:59.43
Benjamin did a 1.25 mile pickup down the canyon in 5:51. I ran the first 600 with him, then fell back a bit and finished the half mile in 2:23. Julia attempted a mile time trial but did not have the juice. Otherwise regular runs except William did 3 miles.
Leg 1:Distance3.800Time28:47.80Pace7:34.68
With Benjamin.
Leg 2:Distance1.250Time7:54.80Pace6:19.84
The pickup interval.
Split 1:Distance0.500Time2:23.30Pace4:46.60
Cumilative:Distance0.500Time2:23.30Pace4:46.60
Split 2:Distance0.750Time5:31.50Pace7:22.00
Cumilative:Distance1.250Time7:54.80Pace6:19.84
 
Leg 3:Distance4.950Time43:00.70Pace8:41.35
Cool-down to the house.
Leg 4:Distance1.000Time8:26.40Pace8:26.40
To the track with Joseph, Jacob, and Julia.
Leg 5:Distance0.062Time0:22.50Pace6:02.90
A stride.
Leg 6:Distance0.000Time0:00.00Pace0:00.00
Leg 7:Distance0.625Time4:11.50Pace6:42.40
Julia's failed time trial.
Leg 8:Distance1.000Time8:44.60Pace8:44.60
Back to the house.
Leg 9:Distance1.000Time7:53.70Pace7:53.70
With William.

Black Crocs 2 Miles: 13.67
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.500.000.0012.50

Fast Running Friend Workout - 2016-04-20 08:32:21
Workout Totals: Distance12.496Time1:40:54.70Pace8:04.53
Julia did a mile time trial on the little boy course and almost got her track time - off by 2 seconds. William ran the 800 time trial and got 3:12.6 - new PR by a second. Benjamin did 8 miles - tapering for the 5000 this Saturday. Otherwise usual distances except I had Joseph and Jacob run only 3 miles due to Joseph's sore legs. Jacob, however, appears to have recovered from his cold as he ran the last mile uphill in under 7:00.
Leg 1:Distance3.000Time24:31.60Pace8:10.53
With Benjamin, Joseph, and Jacob. Joseph's legs were hurting, so I sent Benjamin and Jacob ahead in the last mile.
Leg 2:Distance5.000Time38:49.30Pace7:45.86
With Benjamin.
Leg 3:Distance1.000Time8:31.30Pace8:31.30
With Julia.
Leg 4:Distance1.000Time6:30.70Pace6:30.70
Julia's mile time trial on the little boy course.
Leg 5:Distance1.000Time9:47.00Pace9:47.00
With Julia and William.
Leg 6:Distance0.496Time3:12.60Pace6:28.31
William's 800 time trial.
Leg 7:Distance1.000Time9:32.20Pace9:32.20
Back to the house.

Black Crocs 2 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.001.0012.25

Fast Running Friend Workout - 2016-04-21 07:55:49
Workout Totals: Distance12.250Time1:35:05.00Pace7:45.71
Turned 43 today. To celebrate, I suppose, I had Benjamin pull me through an uphill mile into a headwind in the canyon in 5:43.9. It was not an all out effort, but it was hard. Benjamin ran only 8 to be fresh for the 5000 on Saturday. I ran 12. Otherwise, usual distances for everybody.
Leg 1:Distance2.780Time20:52.80Pace7:30.65
Warm-up.
Leg 2:Distance1.000Time5:43.90Pace5:43.90
Fast mile up the canyon.
Leg 3:Distance4.220Time34:23.10Pace8:08.89
More distance with Benjamin. We got the car that Sarah left for us. She is getting more pregnant and her calves are starting to hurt a lot on the uphill - but she can still run downhill.
Leg 4:Distance4.000Time31:38.60Pace7:54.65
With Joseph and Jacob.
Leg 5:Distance0.250Time2:26.60Pace9:46.40
With Matthew.

Black Crocs 2 Miles: 12.25
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.080.000.000.0012.08

Fast Running Friend Workout - 2016-04-22 08:33:19
Workout Totals: Distance12.080Time1:35:25.60Pace7:53.97
Usual runs today except Benjamin did only 6 tapering for the 5000 tomorrow. I did a total of 12.
Leg 1:Distance4.000Time32:15.30Pace8:03.82
I think this was with Joseph and Jacob.
Leg 2:Distance2.040Time17:43.80Pace8:41.47
With William.
Leg 3:Distance4.000Time31:48.00Pace7:57.00
With Benjamin.
Leg 4:Distance2.040Time13:38.50Pace6:41.23
Alone.

Black Crocs 2 Miles: 12.08
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.330.001.500.2520.08

Fast Running Friend Workout - 2016-04-23 08:01:04
Workout Totals: Distance20.078Time2:52:00.20Pace8:34.01
Total of 20 for me today, 16 in the AM, 4 in the PM. Joseph and Jacob did a 400 time trial at Orem High. It was windy. Joseph got 75.5, Jacob 75.8 - new small PR for Jacob in spite of the wind.

Benjamin ran in the 5000 meters in the Clarence Robison Invitational at the BYU Track. His time was 15:51.20. The winner was 14:53. It was raining pretty hard, he froze and felt he could not move.

His splits are below. He did very well in the first 4 laps - steady 72-73 pace arriving at 1600 in 4:50.7 trailing the lead pack. Then all of a sudden he ran 76 followed by 78.8. I thought he was going to latch on to the people that passed him, but he did not and slowed down even more to 80.7. I wondered how bad it could get, and said a prayer that it would not get too bad. He saw a Kenyan runner that just passed him fading, I think this was Eric Rotich, went after him and passed him. This gave Benjamin some juice, and he never had laps slower than 79 from that point on. I missed the lap press with 200 to go, but I think that lap was 76 followed by 35 for the kick.

In spite of the mid race plop Benjamin pulled off a small PR improving his time from last year by 1 second. He should be improving more, and he has been showing in workouts that he has more potential than that. We need to figure out how to unlock it so it will materialize into a solid 5000 time.
Leg 1:Distance3.000Time20:55.70Pace6:58.57
Alone.
Leg 2:Distance1.000Time8:05.60Pace8:05.60
Warm-up with Joseph and Jacob.
Leg 3:Distance0.248Time1:15.80Pace5:05.65
Joseph and Jacob's 400 time trial.
Split 1:Distance0.248Time1:15.50Pace5:04.44
Cumilative:Distance0.248Time1:15.50Pace5:04.44
Split 2:Distance0.000Time0:00.30Pace0:00.00
Cumilative:Distance0.248Time1:15.80Pace5:05.65
 
Leg 4:Distance1.750Time14:40.20Pace8:22.97
Back to the house with Joseph and Jacob.
Leg 5:Distance2.040Time15:37.20Pace7:39.41
With Benjamin and Joseph.
Leg 6:Distance1.000Time8:06.30Pace8:06.30
With Benjamin and Jenny.
Leg 7:Distance3.000Time26:40.10Pace8:53.37
With Jenny and William.
Leg 8:Distance1.000Time8:01.10Pace8:01.10
With Jenny.
Leg 9:Distance3.000Time20:13.50Pace6:44.50
Alone, did a 1.5 pick-up going back to the house on hills. It was windy.
Split 1:Distance1.500Time11:14.70Pace7:29.80
Cumilative:Distance1.500Time11:14.70Pace7:29.80
Split 2:Distance1.500Time8:58.80Pace5:59.20
Cumilative:Distance3.000Time20:13.50Pace6:44.50
 
Leg 10:Distance0.000Time15:51.20Pace0:00.00
Benjamin's 5000 splits.
Split 1:Distance0.000Time1:12.00Pace0:00.00
Cumilative:Distance0.000Time1:12.00Pace0:00.00
Split 2:Distance0.000Time1:12.20Pace0:00.00
Cumilative:Distance0.000Time2:24.20Pace0:00.00
Split 3:Distance0.000Time1:13.20Pace0:00.00
Cumilative:Distance0.000Time3:37.40Pace0:00.00
Split 4:Distance0.000Time1:13.30Pace0:00.00
Cumilative:Distance0.000Time4:50.70Pace0:00.00
Split 5:Distance0.000Time1:16.30Pace0:00.00
Cumilative:Distance0.000Time6:07.00Pace0:00.00
Split 6:Distance0.000Time1:18.80Pace0:00.00
Cumilative:Distance0.000Time7:25.80Pace0:00.00
Split 7:Distance0.000Time1:20.50Pace0:00.00
Cumilative:Distance0.000Time8:46.30Pace0:00.00
Split 8:Distance0.000Time1:18.30Pace0:00.00
Cumilative:Distance0.000Time10:04.60Pace0:00.00
Split 9:Distance0.000Time1:18.80Pace0:00.00
Cumilative:Distance0.000Time11:23.40Pace0:00.00
Split 10:Distance0.000Time1:18.60Pace0:00.00
Cumilative:Distance0.000Time12:42.00Pace0:00.00
Split 11:Distance0.000Time1:18.00Pace0:00.00
Cumilative:Distance0.000Time14:00.00Pace0:00.00
Split 12:Distance0.000Time1:51.20Pace0:00.00
Cumilative:Distance0.000Time15:51.20Pace0:00.00
 
Leg 11:Distance0.000Time0:00.00Pace0:00.00
Leg 12:Distance1.000Time9:00.50Pace9:00.50
With Benjamin, Stephen, Jacob, and Joseph.
Leg 13:Distance1.000Time6:50.00Pace6:50.00
With Joseph and Benjamin.
Leg 14:Distance2.040Time16:43.00Pace8:11.67
With Benjamin.

Black Crocs 2 Miles: 20.07
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: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-04-25 09:08:13
Workout Totals: Distance14.000Time1:49:08.60Pace7:47.76
Usual runs today. Matthew set a new record for a quarter - 2:08.
Leg 1:Distance10.000Time1:17:17.70Pace7:43.77
With Benjamin.
Leg 2:Distance4.000Time31:50.90Pace7:57.73
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

Fast Running Friend Workout - 2016-04-26 08:14:14
Workout Totals: Distance10.050Time1:19:40.10Pace7:55.63
Benjamin told me he thought he would have run better alone in the race. I told him I wanted to prove him wrong, though I would be happy if he proved me wrong instead. So I suggested that he prove me wrong by going to the BYU track and running a 5000 time trial faster than he did in a race in good weather to take out that excuse/factor. We got to the track hoping for good weather, but it did not materialize, so we postponed the effort until tomorrow.
Leg 1:Distance2.050Time17:08.80Pace8:21.85
With Benjamin.
Leg 2:Distance4.000Time31:42.30Pace7:55.57
With Benjamin, Joseph, and Jacob.
Leg 3:Distance4.000Time30:49.00Pace7:42.25
With Benjamin.

Black Crocs 2 Miles: 10.05
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.780.000.002.0612.84

Fast Running Friend Workout - 2016-04-27 08:17:48
Workout Totals: Distance12.844Time1:46:12.70Pace8:16.16
Today the weather was finally good. So this gave Benjamin a chance that Dad was right about the importance of running with people or alternatively to prove him wrong. Well, Dad's 31 years of running experience turned out to be worth something after all - Benjamin learned the hard way how hard it is to maintain a fast pace on the track for 5000 meters alone especially when you are at 4500 feet.

He ran the 5000 time trial. The deal we made before the start was that I would alternate quarters following him, but if his quarters dropped to slower than 78 I would step forward and pull him and he'd better follow. He ran the first 5 laps very evenly paced in 6:15. Then his next lap was 80.7. I considered telling him to just kick and finish 3200 under 10:00, but decided he needed the experience of the lonely 5000. But he decided differently. When I took over on the 7th lap, he started grumbling that he did not care, did not want to keep going, etc, and stopped shortly after the 2700 mark.

We had a father to son talk, and after some effort he acknowledged the error of his ways. I asked him what he thought he should do for mental redemption. He said 3200. So I told him run evenly paced 72s to the 800 mark, then just run, but obey me if I step forward and try to speed you up. So he did what I said, and ran 10:18. I ended up doing 2x400 + last 800 with him, so I got a decent workout as well.

Afterwards we talked about a plan to win against this 6th lap beast. That is where his troubles started today, and that is where he started falling apart in the race on Saturday as well. We are going to try this on Friday - one 3200 meter interval, open with 71, 72, 72, 73, then run the best pace to the finish. Obey Dad in the second half.

If that does not seem to make a dent, we might do 2400, same pace start, then whatever in the 5th lap, then all out in the last lap.

Julia went to the track and did a time trial on her own for the mile in 6:37, splits 1:34, 1:42, 1:44, and 1:35. This is part of our plan to help her overcome the fear of the track.

Otherwise usual runs for the kids.
Leg 1:Distance1.536Time13:16.50Pace8:38.55
Warm-up, strides with Benjamin.
Split 1:Distance1.100Time9:20.20Pace8:29.27
Cumilative:Distance1.100Time9:20.20Pace8:29.27
Split 2:Distance0.062Time0:16.70Pace4:29.35
Cumilative:Distance1.162Time9:36.90Pace8:16.47
Split 3:Distance0.062Time0:48.30Pace12:59.03
Cumilative:Distance1.224Time10:25.20Pace8:30.78
Split 4:Distance0.062Time0:16.90Pace4:32.58
Cumilative:Distance1.286Time10:42.10Pace8:19.30
Split 5:Distance0.250Time2:34.40Pace10:17.60
Cumilative:Distance1.536Time13:16.50Pace8:38.55
 
Leg 2:Distance1.244Time8:41.20Pace6:58.97
Benjamin's failed 5000 time trial attempt. I got a short recovery 400 workout out of it alternating laps.
Split 1:Distance0.248Time1:15.10Pace5:02.82
Cumilative:Distance0.248Time1:15.10Pace5:02.82
Split 2:Distance0.100Time1:14.30Pace12:23.00
Cumilative:Distance0.348Time2:29.40Pace7:09.31
Split 3:Distance0.248Time1:14.90Pace5:02.02
Cumilative:Distance0.596Time3:44.30Pace6:16.34
Split 4:Distance0.100Time1:15.10Pace12:31.00
Cumilative:Distance0.696Time4:59.40Pace7:10.17
Split 5:Distance0.248Time1:15.70Pace5:05.24
Cumilative:Distance0.944Time6:15.10Pace6:37.35
Split 6:Distance0.100Time1:20.60Pace13:26.00
Cumilative:Distance1.044Time7:35.70Pace7:16.49
Split 7:Distance0.200Time1:05.50Pace5:27.50
Cumilative:Distance1.244Time8:41.20Pace6:58.97
 
Leg 3:Distance0.300Time3:04.00Pace10:13.33
A little jog with Benjamin.
Leg 4:Distance1.394Time10:19.90Pace7:24.69
Benjamin's psychological therapy session which consisted of running the first 800 in 2:24 and then just hanging on at the best pace he though he could do. I did 2x400 + 800. His finishing time was 10:18.1. I ran most of the last 800 with him, but got dropped in the last 100.
Split 1:Distance0.100Time1:11.00Pace11:50.00
Cumilative:Distance0.100Time1:11.00Pace11:50.00
Split 2:Distance0.100Time1:13.00Pace12:10.00
Cumilative:Distance0.200Time2:24.00Pace12:00.00
Split 3:Distance0.248Time1:18.20Pace5:15.32
Cumilative:Distance0.448Time3:42.20Pace8:15.98
Split 4:Distance0.100Time1:20.90Pace13:29.00
Cumilative:Distance0.548Time5:03.10Pace9:13.10
Split 5:Distance0.248Time1:19.70Pace5:21.37
Cumilative:Distance0.796Time6:22.80Pace8:00.90
Split 6:Distance0.100Time1:21.40Pace13:34.00
Cumilative:Distance0.896Time7:44.20Pace8:38.08
Split 7:Distance0.498Time2:35.70Pace5:12.65
Cumilative:Distance1.394Time10:19.90Pace7:24.69
 
Leg 5:Distance0.370Time3:27.20Pace9:20.00
Back to the car.
Leg 6:Distance4.000Time34:05.50Pace8:31.38
More distance with Benjamin.
Leg 7:Distance4.000Time33:18.40Pace8:19.60
With Joseph and Jacob.

Black Crocs 2 Miles: 12.84
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Rob Murphy on Fri, Apr 29, 2016 at 21:11:11 from 24.10.247.181

Solo time trials are very hard. Especially for the young.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.290.000.000.0012.29

Fast Running Friend Workout - 2016-04-28 08:44:33
Workout Totals: Distance12.290Time1:39:14.50Pace8:04.50
Total of 12. Kids ran their usual distances except I had Joseph and Jacob rest a little in the morning and run only 3 due to Joseph's sore legs. However, they felt like running some more in the evening, and joined William for 2 miles.
Leg 1:Distance7.000Time55:08.30Pace7:52.61
With Benjamin.
Leg 2:Distance3.000Time25:04.20Pace8:21.40
With Benjamin, Joseph, and Jacob.
Leg 3:Distance0.250Time2:19.00Pace9:16.00
With Matthew.
Leg 4:Distance2.040Time16:43.00Pace8:11.67
With William, Joseph, Jacob, and Jenny.

Black Crocs 2 Miles: 12.29
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.680.000.000.8712.55

Fast Running Friend Workout - 2016-04-29 08:41:23
Workout Totals: Distance12.545Time1:42:56.60Pace8:12.36
Today was step one in addressing Benjamin's 6th lap weakness. He ran a 3200 with the following lap targets : 71,72,72,73,75,75,75,72 and a point system: For each lap on pace he got the number of points equal to the number of the lap. For each second off pace he lost a point. For the first two laps there was no bonus for being faster than pace. For laps 3,4 one point bonus per second for being faster than pace. Laps 5,6 - 2 points per second, laps 7,8 3 points per second. Lap times are rounded using the floor() function, meaning 75.9 is rounded to 75. His actual laps were 72.0 (0 pt), 73.0 (1 pt), 73.4(2), 75.3(2), 76.0(4), 77.2(4), 79.3(3), 71.1(11) - total time 9:57.3, total of 27 points. I ran the second lap with him (drafting), then 5th and 6th, drafting in the 5th and leading for about 200 meters in the 6th, which gave me 800 in 2:33. Next time I will try to make it further.

Benjamin did 10+3 today, other kids ran their usual distances.
Leg 1:Distance1.661Time14:25.80Pace8:41.25
Warm-up with Benjamin, strides.
Split 1:Distance1.100Time9:30.00Pace8:38.18
Cumilative:Distance1.100Time9:30.00Pace8:38.18
Split 2:Distance0.062Time0:16.40Pace4:24.52
Cumilative:Distance1.162Time9:46.40Pace8:24.65
Split 3:Distance0.062Time0:46.80Pace12:34.84
Cumilative:Distance1.224Time10:33.20Pace8:37.32
Split 4:Distance0.062Time0:16.80Pace4:30.97
Cumilative:Distance1.286Time10:50.00Pace8:25.44
Split 5:Distance0.375Time3:35.80Pace9:35.47
Cumilative:Distance1.661Time14:25.80Pace8:41.25
 
Leg 2:Distance1.244Time9:57.30Pace8:00.14
Benjamin's 3200 time trial.
Split 1:Distance0.100Time1:12.00Pace12:00.00
Cumilative:Distance0.100Time1:12.00Pace12:00.00
Split 2:Distance0.248Time1:13.00Pace4:54.35
Cumilative:Distance0.348Time2:25.00Pace6:56.67
Split 3:Distance0.100Time1:13.40Pace12:14.00
Cumilative:Distance0.448Time3:38.40Pace8:07.50
Split 4:Distance0.100Time1:15.30Pace12:33.00
Cumilative:Distance0.548Time4:53.70Pace8:55.95
Split 5:Distance0.248Time1:16.00Pace5:06.45
Cumilative:Distance0.796Time6:09.70Pace7:44.45
Split 6:Distance0.248Time1:17.20Pace5:11.29
Cumilative:Distance1.044Time7:26.90Pace7:08.07
Split 7:Distance0.100Time1:19.30Pace13:13.00
Cumilative:Distance1.144Time8:46.20Pace7:39.97
Split 8:Distance0.100Time1:11.10Pace11:51.00
Cumilative:Distance1.244Time9:57.30Pace8:00.14
 
Leg 3:Distance0.350Time3:28.90Pace9:56.86
Back to the car.
Leg 4:Distance1.000Time8:44.80Pace8:44.80
With Stephen, William, Joseph, Jacob, Benjamin, Jenny, and Julia.
Leg 5:Distance3.000Time24:09.10Pace8:03.03
With Benjamin, Joseph, and Jacob.
Leg 6:Distance2.040Time16:06.70Pace7:53.87
With Benjamin.
Leg 7:Distance0.250Time2:31.70Pace10:06.80
With Matthew.
Leg 8:Distance3.000Time23:32.30Pace7:50.77
With Benjamin in the evening.

Black Crocs 2 Miles: 12.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.600.003.500.0020.10

Fast Running Friend Workout - 2016-04-30 08:23:43
Workout Totals: Distance20.100Time2:32:22.50Pace7:34.85
Total of 20 today. Benjamin did 13. He paced me through a 3 mile tempo run down the canyon. I felt fatigued at the start, so I asked him for 83 quarters after the first one. Our first mile was 5:31. Then he gave me a nice break right before 1.5 on the small hill - we ran 5:40 pace (85) and hit 1.5 in 8:19. I felt like I started slacking and asked him for 82s. So we ran 2:44 for the next half, 5:32 for the mile, and then he cranked it up to 80s and I did not complain. So we ran 5:20 for the last mile giving me 16:23 - fasted time of the year, and also the first time I think I was able to run a negative split recently.

On the way back I surprised Benjamin with an uphill pickup hear our house at 5:44 pace for half a mile. I surprised myself that I was able to do it as well.

Then I ran 4 miles with William. This was his first 4 mile run. He did it in 32:53 which is worth more on a flat course. Joseph and Jacob did 5, Julia 4, Stephen 1, Matthew 0.25, Jenny I think ran 5.
Leg 1:Distance5.280Time42:30.10Pace8:02.97
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:23.80Pace5:27.93
Tempo run.
Leg 3:Distance4.780Time37:41.50Pace7:53.12
Cool-down with Benjamin. Pickup on the hill at the end.
Split 1:Distance4.280Time34:49.00Pace8:08.08
Cumilative:Distance4.280Time34:49.00Pace8:08.08
Split 2:Distance0.500Time2:52.50Pace5:45.00
Cumilative:Distance4.780Time37:41.50Pace7:53.12
 
Leg 4:Distance4.000Time32:53.50Pace8:13.38
With William.
Leg 5:Distance1.000Time7:54.50Pace7:54.50
With Joseph and Jacob.
Leg 6:Distance2.040Time14:59.10Pace7:20.74
Alone.

Black Crocs 2 Miles: 20.10
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: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2016-05-02 08:05:47
Workout Totals: Distance13.000Time1:37:49.00Pace7:31.46
Benjamin and I did 10+3, usual distances for the younger kids. Jenny took the AP Chemistry test and ran only 3 miles in the evening.
Leg 1:Distance6.000Time44:11.80Pace7:21.97
With Benjamin.
Leg 2:Distance4.000Time31:33.80Pace7:53.45
With Benjamin, Joseph, and Jacob.
Leg 3:Distance3.000Time22:03.40Pace7:21.13
With Benjamin in the evening.

Black Crocs 2 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.003.000.0014.80

Fast Running Friend Workout - 2016-05-03 08:07:48
Workout Totals: Distance14.800Time1:56:56.20Pace7:54.07
Today our friend Daniel joined us for our workout. The workout was 2x1.5 miles down the canyon with full rest. Benjamin's target was 71 second quarters/4:44 mile pace/7:06 for 1.5. The purpose of the workout was to bust the fear of the 6th lap. I think the workout was successful. Benjamin ran 7:03 in the first one with the splits of 68,70,70,70,73,72. On the second one I told him to focus on the last half mile. This time he ran 7:01 with the splits of 68,71,69,73,71,69. I was happy about that.

For my workout I paced Daniel running 8:11 and 8:23. Daniel ran 8:15/8:31. Details below.

Kids ran their usual distances except Julia who was sick and ran only 2 miles, and Jenny who ran a bit less for a precaution to avoid getting sick as well as being overexerted before the AP Calculus BC test on Thursday.
Leg 1:Distance3.700Time31:03.10Pace8:23.54
Warm-up with Benjamin and Daniel.
Leg 2:Distance1.500Time8:11.50Pace5:27.67
Paced Daniel through 1.5. He remained in contact until 100 to go, then did not have the juice, but still finished with a good split of 8:15. My splits were 78, 80, 80, 83 (5:22 at the mile), 89, 80.
Leg 3:Distance1.600Time15:34.90Pace9:44.31
Recovery jog.
Leg 4:Distance1.500Time8:31.80Pace5:41.20
Paced Daniel in the second 1.5 interval. He remained in contact up to the mile in 5:35, then started falling back. I tried to encourage him to go over the next quarter running it in 89, then figured he might be better off if I just picked up the pace, and it actually did work. I ran the last quarter in 79, he did something around 82 finishing in 8:31.
Split 1:Distance1.500Time8:23.30Pace5:35.53
Cumilative:Distance1.500Time8:23.30Pace5:35.53
My split
Split 2:Distance0.000Time0:08.50Pace0:00.00
Cumilative:Distance1.500Time8:31.80Pace5:41.20
Daniel's split.
 
Leg 5:Distance2.500Time21:59.90Pace8:47.96
Cool-down uphill to the Canyon Glen Park.
Leg 6:Distance4.000Time31:35.00Pace7:53.75
With Joseph and Jacob.

Black Crocs 2 Miles: 14.80
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.120.000.000.0013.12

Fast Running Friend Workout - 2016-05-04 08:41:42
Workout Totals: Distance13.120Time1:46:47.90Pace8:08.41
More or less usual runs today, except Julia threw up and had pretty bad stomach problems, so she did not run. Jenny tapered for the AP test tomorrow. William split his run into a mile in the AM and a mile in the PM. Stephen ran in the evening as in the morning he was still recovering from throwing up in the middle of the night. Benjamin and I did 10 + 3. Benjamin finally got his driver's license. He recalled at the DMV what he had to do to get me to sign the form - which was to run the half marathon in under 1:10. He ran the standard in the Haunted Half at the end of October last year with the time of 1:09:11.
Leg 1:Distance6.100Time48:30.20Pace7:57.08
With Benjamin.
Leg 2:Distance4.000Time32:54.80Pace8:13.70
With Benjamin, Joseph, and Jacob.
Leg 3:Distance1.000Time8:01.70Pace8:01.70
With Benjamin and William later in the evening.
Leg 4:Distance1.000Time9:32.20Pace9:32.20
With Benjamin and Stephen.
Leg 5:Distance1.020Time7:49.00Pace7:39.80
With Benjamin.

Black Crocs 2 Miles: 13.12
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.210.000.000.1611.37

Fast Running Friend Workout - 2016-05-05 08:09:52
Workout Totals: Distance11.362Time1:33:14.40Pace8:12.38
Today I wanted Benjamin to repeat his 3200 meter practice run in hopes of converting his 2x1.5 mile strength from Tuesday to the track. But something was wrong. It was warm, we ran almost 6 miles before he started, and I think he might have picked up a stomach bug. So after the first 1600 in 5:03, I ran with him for 10 seconds, and decided to stop him as his previous lap was 79 and he was in no mood to speed up. Julia jogged a mile today. Stephen ran 1 mile. Joseph, Jacob, and William ran a bit in the morning and raced a 1500 in the evening at a USATF meet at the Timpanogos High track.

Joseph won his age division (11-12) with a new PR of 5:16.75. He opened in 81 in third place, the leader (Kayden Chase) had 76. The second lap was 89 during which Joseph somewhat hesitantly moved into second place. At that point I yelled at him to speed up. He shifted gears and by about 1000 caught up to Kayden and passed him. Joseph's third lap was 85. Kayden tried to retake the lead in the last lap, but Joseph kept finding another gear. His last 300 meters was 61 seconds. Kayden finished in 5:18.45.

Jacob threw up the night before, so I did not want him to push too hard. He ran 5:43.67 easily winning the 9-10 division (the official results for some reason put Joseph in it). He opened with 89, then ran 95, 94, and 64 for the last 300.

William ran a PR of 6:19.25. He opened with 96, then I did not catch his other two splits - I have a hard time multi-tasking when watching more than one of my kids in the same race.
Leg 1:Distance4.900Time40:23.40Pace8:14.57
To Canyon Glen Park with Benjamin via a couple of bathroom detours.
Leg 2:Distance0.761Time7:08.50Pace9:23.07
Warm-up at the BYU track, strides - with Benjamin.
Split 1:Distance0.200Time1:54.50Pace9:32.50
Cumilative:Distance0.200Time1:54.50Pace9:32.50
Split 2:Distance0.062Time0:17.00Pace4:34.19
Cumilative:Distance0.262Time2:11.50Pace8:21.91
Split 3:Distance0.062Time0:46.20Pace12:25.16
Cumilative:Distance0.324Time2:57.70Pace9:08.46
Split 4:Distance0.062Time0:17.10Pace4:35.81
Cumilative:Distance0.386Time3:14.80Pace8:24.66
Split 5:Distance0.375Time3:53.70Pace10:23.20
Cumilative:Distance0.761Time7:08.50Pace9:23.07
 
Leg 3:Distance0.551Time5:13.40Pace9:28.78
Benjamin's failed attempt to conquer the 6th lap beast.
Split 1:Distance0.130Time1:13.10Pace9:22.31
Cumilative:Distance0.130Time1:13.10Pace9:22.31
Split 2:Distance0.130Time1:14.70Pace9:34.62
Cumilative:Distance0.260Time2:27.80Pace9:28.46
Split 3:Distance0.130Time1:16.10Pace9:45.38
Cumilative:Distance0.390Time3:43.90Pace9:34.10
Split 4:Distance0.130Time1:19.50Pace10:11.54
Cumilative:Distance0.520Time5:03.40Pace9:43.46
Split 5:Distance0.031Time0:10.00Pace5:22.58
Cumilative:Distance0.551Time5:13.40Pace9:28.78
 
Leg 4:Distance0.150Time1:24.10Pace9:20.67
Back to the car.
Leg 5:Distance1.000Time9:21.30Pace9:21.30
With Stephen.
Leg 6:Distance1.000Time7:48.10Pace7:48.10
With Joseph and Jacob.
Leg 7:Distance3.000Time21:55.60Pace7:18.53
Alone.

Black Crocs 2 Miles: 11.36
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.760.000.500.1213.38

Fast Running Friend Workout - 2016-05-06 07:53:47
Workout Totals: Distance13.385Time1:45:34.00Pace7:53.21
A.M. 10 with Benjamin, 3 of it with Joseph and Jacob. Other kids ran their usual distances except for Julia who is still recovering and ran only 2 miles. We considering doing the "conquer the 6th lap beast" workout today, but it was too windy, and Benjamin was feeling some kind of fatigue, some of it might have been from the stomach bug in the house. So after the warm-up we decided to postpone it until tomorrow.
Leg 1:Distance2.385Time19:30.50Pace8:10.73
Warm-up, strides with Benjamin.
Split 1:Distance1.100Time9:06.20Pace8:16.55
Cumilative:Distance1.100Time9:06.20Pace8:16.55
Split 2:Distance0.061Time0:16.30Pace4:27.21
Cumilative:Distance1.161Time9:22.50Pace8:04.50
Split 3:Distance0.062Time0:55.10Pace14:47.28
Cumilative:Distance1.223Time10:17.60Pace8:24.95
Split 4:Distance0.062Time0:17.70Pace4:45.02
Cumilative:Distance1.285Time10:35.30Pace8:14.32
Split 5:Distance1.100Time8:55.20Pace8:06.55
Cumilative:Distance2.385Time19:30.50Pace8:10.73
 
Leg 2:Distance5.000Time39:03.00Pace7:48.60
Distance with Benjamin.
Leg 3:Distance3.000Time23:41.10Pace7:53.70
With Joseph, Jacob, and Benjamin.
Leg 4:Distance1.500Time11:58.90Pace7:59.27
With Benjamin in the evening.
Leg 5:Distance1.500Time11:20.50Pace7:33.67
On the way back - did a 0.5 pickup.
Split 1:Distance0.500Time2:45.50Pace5:31.00
Cumilative:Distance0.500Time2:45.50Pace5:31.00
Split 2:Distance1.000Time8:35.00Pace8:35.00
Cumilative:Distance1.500Time11:20.50Pace7:33.67
 

Black Crocs 2 Miles: 13.38
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.290.002.001.1220.41

Fast Running Friend Workout - 2016-05-07 09:01:43
Workout Totals: Distance20.405Time2:38:10.20Pace7:45.09
Total of 20.4 today. First I went with Benjamin to Provo High where we did the "bust the 6th lap" workout. Things went well for him ... up until he reached the 6th lap :-). So he ran 71.6, 72.1, 72.8, 75.8, 75.6 - following the plan almost perfectly except the 5th lap was supposed to be 73. And then boom, sixth lap he runs 78.6, then 79.2, and 77.8. He broke down mentally again.

When he finished I suggested he should do 4x400 in 72 with 200 recovery. He vehemently refused, but after some post-interval teenager negative talk, he accepted my challenge to him to say a prayer to know what he should do. I was suggesting 4x400 because I knew he would succeed and it would teach his body that 72 seconds per lap is really not that hard and can be done in a stage of fatigue. But what I really wanted him to do was 2x1000 at that pace. But I would not dare mention it given his mental state.

He finished the prayer, and he says - "I think I should do 2x1000". At this point I knew that something special just happened.

I would have been perfectly happy with something like 3:00, 3:02, but Benjamin found another gear and ran 2:54.8, 2:52.4. So if we cut out his slowest 200 from 3200 and add up this 3000 (9:23 + 2:54.8 + 2:52.4) we obtain 15:10 for the 5000. He is running a track 5000 next week in San Francisco. Can the taper, the drop in elevation, and the competition make up for not having two breaks? I do not have enough experience at this point to tell.

I did 800 in 2:34.2 + 2x400 70.4, 68.9 joining Benjamin for part of his workout.

Then I ran with Matthew - he set a new 0.25 record of 2:05.5 (holding the hand). Then Benjamin and I added a mile, and then ran 5 with Joseph and Jacob. Then I ran 9 more alone with a pickup of 2 miles in 11:17 down the canyon (5:41,5:36). I was surprised - I was only hoping for 5:48 pace given how late into the run it was. I felt like I was able to utilize burning fat better than I normally do - the feeling is you press on the gas pedal, the muscles grumble, but eventually respond, and there is a certain feeling that comes with it. I know it is a good feeling - when it is there you do not hit the wall. I suspect that feeling comes when the body is dipping into fats to save the carbs.

The experience reminded me of the "fat" miles Jeff McClellan and I used to do. He is a natural marathon "crasher", but he has been able to run a couple of good marathons including 2:22 in St. George. So maybe they deserve another visit. I am going to try them on Benjamin - he is planning to run his first marathon in the Top of Utah this September if everything goes well.
Leg 1:Distance1.636Time13:41.20Pace8:21.96
Warm-up with Benjamin.
Split 1:Distance1.000Time8:18.40Pace8:18.40
Cumilative:Distance1.000Time8:18.40Pace8:18.40
Split 2:Distance0.062Time0:16.80Pace4:30.97
Cumilative:Distance1.062Time8:35.20Pace8:05.12
Split 3:Distance0.062Time0:44.40Pace11:56.13
Cumilative:Distance1.124Time9:19.60Pace8:17.86
Split 4:Distance0.062Time0:16.70Pace4:29.35
Cumilative:Distance1.186Time9:36.30Pace8:05.92
Split 5:Distance0.450Time4:04.90Pace9:04.22
Cumilative:Distance1.636Time13:41.20Pace8:21.96
 
Leg 2:Distance1.246Time10:03.50Pace8:04.35
Benjamin's attempt to shake the fist at the 6th lap monster.
Split 1:Distance0.125Time1:11.60Pace9:32.80
Cumilative:Distance0.125Time1:11.60Pace9:32.80
Split 2:Distance0.125Time1:12.10Pace9:36.80
Cumilative:Distance0.250Time2:23.70Pace9:34.80
Split 3:Distance0.125Time1:12.80Pace9:42.40
Cumilative:Distance0.375Time3:36.50Pace9:37.33
Split 4:Distance0.125Time1:15.80Pace10:06.40
Cumilative:Distance0.500Time4:52.30Pace9:44.60
Split 5:Distance0.248Time1:15.60Pace5:04.84
Cumilative:Distance0.748Time6:07.90Pace8:11.84
Split 6:Distance0.248Time1:18.60Pace5:16.94
Cumilative:Distance0.996Time7:26.50Pace7:28.29
Split 7:Distance0.125Time1:19.20Pace10:33.60
Cumilative:Distance1.121Time8:45.70Pace7:48.96
Split 8:Distance0.125Time1:17.80Pace10:22.40
Cumilative:Distance1.246Time10:03.50Pace8:04.35
 
Leg 3:Distance0.250Time2:54.60Pace11:38.40
Recovery jog - after some discussion and prayer.
Leg 4:Distance0.443Time2:54.80Pace6:34.58
Benjamin's 1000. The monster gets a post-mortem punch, shall we say.
Split 1:Distance0.125Time1:07.90Pace9:03.20
Cumilative:Distance0.125Time1:07.90Pace9:03.20
Split 2:Distance0.248Time1:10.40Pace4:43.87
Cumilative:Distance0.373Time2:18.30Pace6:10.78
Split 3:Distance0.070Time0:36.50Pace8:41.43
Cumilative:Distance0.443Time2:54.80Pace6:34.58
 
Leg 5:Distance0.620Time7:24.40Pace11:56.77
Recovery jog.
Leg 6:Distance0.460Time2:52.40Pace6:14.78
One more post-mortem punch to the monster over 1000.
Split 1:Distance0.142Time1:08.20Pace8:00.28
Cumilative:Distance0.142Time1:08.20Pace8:00.28
Split 2:Distance0.248Time1:08.90Pace4:37.82
Cumilative:Distance0.390Time2:17.10Pace5:51.54
Split 3:Distance0.070Time0:35.30Pace8:24.29
Cumilative:Distance0.460Time2:52.40Pace6:14.78
 
Leg 7:Distance0.500Time4:51.90Pace9:43.80
Back to the car.
Leg 8:Distance0.250Time2:05.50Pace8:22.00
With Matthew.
Leg 9:Distance1.000Time8:17.30Pace8:17.30
With Benjamin.
Leg 10:Distance5.000Time40:27.50Pace8:05.50
With Joseph and Jacob.
Leg 11:Distance9.000Time1:02:37.10Pace6:57.46
Alone.
Split 1:Distance4.720Time34:59.50Pace7:24.81
Cumilative:Distance4.720Time34:59.50Pace7:24.81
Split 2:Distance2.000Time11:17.00Pace5:38.50
Cumilative:Distance6.720Time46:16.50Pace6:53.17
Split 3:Distance2.280Time16:20.60Pace7:10.09
Cumilative:Distance9.000Time1:02:37.10Pace6:57.46
 

Black Crocs 2 Miles: 20.40
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: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.021.000.000.0013.02

Fast Running Friend Workout - 2016-05-09 08:49:07
Workout Totals: Distance10.020Time1:20:26.10Pace8:01.65
Did 10 + 3 with Benjamin today. Jenny did 1 + 4. Otherwise kids ran their usual distances. Did some "fat" running today.

Jenny finished her last AP test - Physic C: Mechanics. That and the anniversary of Russia's victory over Germany in the Second World War had me thinking about two Russian songs. One is the Day of Victory in honor of the war victory, and the other is
"All is done - the time in the preliminary confinement cell, as well as the court verdict" - song of a prisoner about to be shipped to a labor camp to mine gold. We will find out in July which one she will be singing.
Leg 1:Distance6.020Time49:08.80Pace8:09.83
With Benjamin - did a fat half mile.
Split 1:Distance5.400Time45:00.30Pace8:20.06
Cumilative:Distance5.400Time45:00.30Pace8:20.06
Split 2:Distance0.500Time3:04.10Pace6:08.20
Cumilative:Distance5.900Time48:04.40Pace8:08.88
Fat half mile.
Split 3:Distance0.120Time1:04.40Pace8:56.67
Cumilative:Distance6.020Time49:08.80Pace8:09.83
 
Leg 2:Distance4.000Time31:17.30Pace7:49.32
With Benjamin, Joseph, and Jacob.
Fast Running Friend Workout - 2016-05-09 20:19:11
Workout Totals: Distance3.000Time23:46.50Pace7:55.50
 
Leg 1:Distance3.000Time23:46.50Pace7:55.50
With Benjamin and Jenny in the evening.
Split 1:Distance1.500Time11:54.20Pace7:56.13
Cumilative:Distance1.500Time11:54.20Pace7:56.13
Split 2:Distance0.500Time2:59.20Pace5:58.40
Cumilative:Distance2.000Time14:53.40Pace7:26.70
Fat half mile with Benjamin and Jenny - it was not fat for Jenny, though.
Split 3:Distance1.000Time8:53.10Pace8:53.10
Cumilative:Distance3.000Time23:46.50Pace7:55.50
 

Black Crocs 2 Miles: 13.02
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.830.000.000.6211.45

Fast Running Friend Workout - 2016-05-10 08:55:17
Workout Totals: Distance11.447Time1:31:58.20Pace8:02.07
Today Benjamin did a benchmark 2000 run on the track at Orem High. I had some data from 3 years ago when he did this run in 6:31.6 on Tuesday, and then raced 3000 on Saturday in Eugene, OR at Hayward Field in 9:35.32. So I figured it would be good to gather some more. He ran it in 5:57.8. This predicted 8:45.7 in the 3000 at Hayward Field, and using Runworks Calculator, 15:14 5000. I am writing this entry late, Benjamin did race the 5000 in San Francisco in 15:28.54. The conditions were not bad, but not ideal - 66F, 10 mph wind, and the race was at 2 pm. The Oregon race had - 60 F, 13 mph winds, 9 AM. Benjamin thought the Oregon had better conditions, so we have several possibilities - the sun exposure and the general afternoon apathy at 2 pm was really bothering him, Hayward field had better wind protection, or maybe he just does not remember.

I was able to keep up for laps 3, and 4 with him running 2:24.4 for the 800. I was happy with that result. What was strange is that my earlier runs in 2:33-2:34 this year felt pretty close to the limit, and this was also felt close to the limit, but I felt maybe I could have found another gear. Strange things happen when you are over 40.

Otherwise, the kids ran their usual distances, except Joseph and Jacob did 4.69 instead of 4.
Leg 1:Distance1.561Time13:37.10Pace8:43.45
Warm-up, strides with Benjamin.
Split 1:Distance1.000Time8:05.20Pace8:05.20
Cumilative:Distance1.000Time8:05.20Pace8:05.20
Split 2:Distance0.062Time0:16.80Pace4:30.97
Cumilative:Distance1.062Time8:22.00Pace7:52.69
Split 3:Distance0.062Time0:42.80Pace11:30.32
Cumilative:Distance1.124Time9:04.80Pace8:04.70
Split 4:Distance0.062Time0:16.60Pace4:27.74
Cumilative:Distance1.186Time9:21.40Pace7:53.36
Split 5:Distance0.375Time4:15.70Pace11:21.87
Cumilative:Distance1.561Time13:37.10Pace8:43.45
 
Leg 2:Distance0.846Time5:57.80Pace7:02.93
Benjamin's 2000, my 800 with him in the middle.
Split 1:Distance0.125Time1:10.50Pace9:24.00
Cumilative:Distance0.125Time1:10.50Pace9:24.00
Split 2:Distance0.125Time1:12.40Pace9:39.20
Cumilative:Distance0.250Time2:22.90Pace9:31.60
Split 3:Distance0.248Time1:12.20Pace4:51.13
Cumilative:Distance0.498Time3:35.10Pace7:11.93
Split 4:Distance0.248Time1:12.20Pace4:51.13
Cumilative:Distance0.746Time4:47.30Pace6:25.12
Split 5:Distance0.100Time1:10.50Pace11:45.00
Cumilative:Distance0.846Time5:57.80Pace7:02.93
 
Leg 3:Distance1.000Time9:42.20Pace9:42.20
Back to the house.
Leg 4:Distance4.690Time36:49.10Pace7:51.02
With Joseph and Jacob.
Leg 5:Distance1.310Time9:48.40Pace7:29.16
Extra distance with Benjamin.
Leg 6:Distance2.040Time16:03.60Pace7:52.35
Alone.

Black Crocs 2 Miles: 11.45
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.770.001.000.0012.77

Fast Running Friend Workout - 2016-05-11 09:25:50
Workout Totals: Distance12.774Time1:40:54.30Pace7:53.95
Today we did an interesting race. Stephen ran 570 meters, William 700, Joseph and Jacob 800. All started at the same time. I paced Stephen. It was quite dramatic. Joseph ran 2:36.6 (2:36.3 on his watch, either way new PR), Jacob 2:37.7 (also new PR, first time under 2:40), Stephen 2:39.6. William stopped with about 50 meters to go when he saw that Stephen already finished and threw a fit. I would not let him get away with this type of behavior, and gave him a choice - a quarter in 90 seconds, an all out 800, or go home and get no stars or fruit snacks. He was not happy to be constrained this way, but he eventually chose the 800, which he ran in 3:17.4 - 5 seconds slower than his track PR. His first 200 was good - 45 seconds, the rest was obviously not. But I gave him 5 stars for the effort anyway. Joseph got 10, Jacob 8, Stephen 6 plus record bonuses from Amazon. Stephen earned the PR bonus by running an all out 400 in 1:41.4 after the 570 meter run. This surprised me quite a bit - I did not realize he was that fast.

Otherwise it was a usual day for the younger kids, and they all did their target distances. Benjamin ran 8 miles tapering for the 5000 on Saturday.
Leg 1:Distance0.248Time2:31.80Pace10:12.10
With Matthew and the rest of the boy crew minus Benjamin on the track. Matthew did not hold the hand for most of it.
Leg 2:Distance0.160Time1:14.20Pace7:43.75
A bit more distance running around arranging the race.
Leg 3:Distance0.354Time2:39.60Pace7:30.85
Pacing Stephen.
Split 1:Distance0.348Time2:36.60Pace7:30.00
Cumilative:Distance0.348Time2:36.60Pace7:30.00
Joseph's split.
Split 2:Distance0.002Time0:01.10Pace9:10.00
Cumilative:Distance0.350Time2:37.70Pace7:30.57
Jacob's split.
Split 3:Distance0.004Time0:01.90Pace7:55.00
Cumilative:Distance0.354Time2:39.60Pace7:30.85
Stephen's split.
Split 4:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.354Time2:39.60Pace7:30.85
 
Leg 4:Distance0.248Time1:41.40Pace6:48.87
Stephen's 400 time trial.
Leg 5:Distance0.496Time3:17.40Pace6:37.98
William's 800 time trial.
Leg 6:Distance3.000Time25:37.70Pace8:32.57
More distance with Joseph and Jacob.
Leg 7:Distance8.268Time1:03:52.20Pace7:43.50
With Benjamin. Did a "fat" mile that ended up being a bit too fast for the purpose.
Split 1:Distance6.868Time54:56.50Pace7:59.98
Cumilative:Distance6.868Time54:56.50Pace7:59.98
Split 2:Distance1.000Time5:42.30Pace5:42.30
Cumilative:Distance7.868Time1:00:38.80Pace7:42.48
Split 3:Distance0.400Time3:13.40Pace8:03.50
Cumilative:Distance8.268Time1:03:52.20Pace7:43.50
 

Black Crocs 2 Miles: 12.77
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.002.000.0012.00

Fast Running Friend Workout - 2016-05-12 08:29:21
Workout Totals: Distance12.000Time1:30:46.00Pace7:33.83
Benjamin did 6 tapering, otherwise kids ran their usual distances. I did a "fat" mile with Benjamin, then went for extra distances and did a 2 mile tempo at the end of the run.
Leg 1:Distance4.000Time32:29.10Pace8:07.27
With Joseph and Jacob.
Leg 2:Distance1.000Time8:33.30Pace8:33.30
With Stephen.
Leg 3:Distance3.000Time22:42.80Pace7:34.27
With Benjamin. Did a "fat" mile.
Split 1:Distance1.500Time11:58.80Pace7:59.20
Cumilative:Distance1.500Time11:58.80Pace7:59.20
Split 2:Distance1.000Time5:58.30Pace5:58.30
Cumilative:Distance2.500Time17:57.10Pace7:10.84
Split 3:Distance0.500Time4:45.70Pace9:31.40
Cumilative:Distance3.000Time22:42.80Pace7:34.27
 
Leg 4:Distance2.000Time15:18.00Pace7:39.00
From the house to the 2 mile mark at the mouth of the canyon.
Leg 5:Distance2.000Time11:42.80Pace5:51.40
Tempo run back to the house.

Black 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
9.751.001.250.0012.00

Fast Running Friend Workout - 2016-05-13 08:30:05
Workout Totals: Distance12.000Time1:30:19.00Pace7:31.58
Did 10+2 today. Benjamin did 6 with a "fat" mile, otherwise usual distances for the kids. Benjamin and Sarah flew to SF in the afternoon.
Leg 1:Distance4.000Time32:07.50Pace8:01.88
With Joseph, Jacob, and Benjamin.
Leg 2:Distance2.000Time14:33.50Pace7:16.75
With Benjamin.
Split 1:Distance0.500Time4:01.60Pace8:03.20
Cumilative:Distance0.500Time4:01.60Pace8:03.20
Split 2:Distance1.000Time5:56.30Pace5:56.30
Cumilative:Distance1.500Time9:57.90Pace6:38.60
Fat mile.
Split 3:Distance0.500Time4:35.60Pace9:11.20
Cumilative:Distance2.000Time14:33.50Pace7:16.75
 
Leg 3:Distance4.000Time28:21.70Pace7:05.43
More distance, did a 1.25 pickup in 7:06.
Split 1:Distance2.000Time15:24.70Pace7:42.35
Cumilative:Distance2.000Time15:24.70Pace7:42.35
Split 2:Distance1.250Time7:06.30Pace5:41.04
Cumilative:Distance3.250Time22:31.00Pace6:55.69
Split 3:Distance0.750Time5:50.70Pace7:47.60
Cumilative:Distance4.000Time28:21.70Pace7:05.43
 
Leg 4:Distance2.000Time15:16.30Pace7:38.15
2 miles late in the evening.

Black 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
13.750.006.250.0020.00

Fast Running Friend Workout - 2016-05-14 06:40:16
Workout Totals: Distance20.000Time2:39:56.50Pace7:59.82
Did 17+3, total of 20. Did a tempo 6.25 down the canyon in 36:13 after running the first 8 easy. Felt sluggish at the start, but was able to speed up to around 5:45 pace, and close in 5:38 for the last mile.

Kids raced the 1500 at the USATF track meet at the Timpanogos High. Joseph ran 5:12 (78,87,85,62) - new PR, Jacob 5:18 (79,88,87,64) - new PR as well, William 6:21 (1:35,1:44,?,?) - missed his PR by 2 seconds, and Stephen ran 7:21 (1:46,2:02,?,?) - worth a sub-8:00 mile which we have been trying to get him to do for a while.

Benjamin ran 5000 in the West Coast Last Chance Meet in San Francisco. His time was 15:28.54. This was his first track 5000 at sea level. Sarah showed me the race via Skype, while her friend recorded it via another phone camera.

I have the splits from Skype below, which are pretty accurate. The recording, which is more accurate shows slight variation. His splits by kilometer were 3:01,3:02,3:05,3:13, and 3:07. I reviewed the footage of the race with Benjamin (will post the footage shortly). Some quick takeaways:

- He needs to learn how to run in a pack. I thought 75/69 for the first two laps was from a Skype lag. Then reviewing the footage I realized this was actually what happened. He ran the first lap towards the end of the pack, then once he saw 75, he went around them on the curve and ran 69 to move to the front.
- He needs to have a better idea of what is going on around him and how to take advantage of it. At 3200 he was only 6 seconds back from the heat leader, who ended up running 15:05, but due to his vision problems and not wearing glasses he thought he was hopelessly behind.
- When things get hard, he needs to do a better job hanging with whoever is passing him. I explained to him that if somebody is behind him at 3200, the most likely cause is the lack of fitness. They are not super-runners, it is not easy for them to drop you. If somebody passes, fetch a ride. Whoever passes you is hurting just as much. Hang on for at least a lap. Go into kick mode to hang on if you have to. When you start fading a bit, you emit a scent of blood for the greyhounds and they follow it. Once the greyhounds have caught up, they will have the motivation to run for maybe a lap. Then they will likely be paying for the overexertion it took to catch you. During the first lap after they pass you they will still have the adrenaline. After that the adrenaline will end, and they will slow down making the pace manageable. If you can live for a lap, there is a good chance the greyhound will be taking you to the finish, and that you may outkick it. The greyhound knows it and tries to lose you for about a lap - then it is out of juice. If this is a super-greyhound, things are still good. It will either pull you up to the weaker struggling runner in front that you can run with, or it will pull you away from the slower greyhounds giving you more time to rest once you get dropped before another "ride" comes.
- Be more aware of your splits. Set goals for each lap, adjust as necessary.
- I noticed from stepping frame by frame that Benjamin has a significantly longer stride than his competition. Some of it is natural, I think, some from how he trains. Most of his running is quite easy. Long stride in and of itself is not a problem, actually can be a strength. The problem was quite apparent, though, when he started to falter in the 4th kilometer. The fatigue comes making his natural stride length unsustainable. Instead of upping his stride rate, he is desperately trying to maintain the stride length for about a lap before giving up on the pace. We need to do some kind of training to fix this. I told him - move your arms quicker when you feel the pace is slipping.
- When things get hard, run with good cheer, do not become a martyr. On laps 9-12 his face expression resembled that of a Gulag prisoner. He has always had a natural tendency towards negative thinking which he has tried to overcome, but it still comes out in the third mile of a 5 K. With that it needs to be noted that there is a difference between showing signs of pain from extreme effort (good) and showing signs of resignation to your fate (bad) - his right now appears to be the latter.
Leg 1:Distance8.150Time1:01:41.10Pace7:34.12
Warm-up to Vivian Park.
Leg 2:Distance6.250Time36:13.80Pace5:47.81
Tempo run down the canyon.
Leg 3:Distance1.600Time13:17.80Pace8:18.62
Back to the house.
Leg 4:Distance1.000Time7:26.10Pace7:26.10
With Jenny.
Leg 5:Distance0.000Time15:28.50Pace0:00.00
Skype splits from Benjamin's 5000.
Split 1:Distance0.000Time1:15.90Pace0:00.00
Cumilative:Distance0.000Time1:15.90Pace0:00.00
Split 2:Distance0.000Time1:09.20Pace0:00.00
Cumilative:Distance0.000Time2:25.10Pace0:00.00
Split 3:Distance0.000Time1:12.10Pace0:00.00
Cumilative:Distance0.000Time3:37.20Pace0:00.00
Split 4:Distance0.000Time1:14.20Pace0:00.00
Cumilative:Distance0.000Time4:51.40Pace0:00.00
Split 5:Distance0.000Time1:12.80Pace0:00.00
Cumilative:Distance0.000Time6:04.20Pace0:00.00
Split 6:Distance0.000Time1:14.70Pace0:00.00
Cumilative:Distance0.000Time7:18.90Pace0:00.00
Split 7:Distance0.000Time1:13.20Pace0:00.00
Cumilative:Distance0.000Time8:32.10Pace0:00.00
Split 8:Distance0.000Time1:14.00Pace0:00.00
Cumilative:Distance0.000Time9:46.10Pace0:00.00
Split 9:Distance0.000Time2:35.20Pace0:00.00
Cumilative:Distance0.000Time12:21.30Pace0:00.00
Split 10:Distance0.000Time2:34.70Pace0:00.00
Cumilative:Distance0.000Time14:56.00Pace0:00.00
Split 11:Distance0.000Time0:32.50Pace0:00.00
Cumilative:Distance0.000Time15:28.50Pace0:00.00
 
Leg 6:Distance3.000Time25:49.20Pace8:36.40
With Joseph and Jacob.

Black Crocs 2 Miles: 20.00
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: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2016-05-16 08:07:34
Workout Totals: Distance10.000Time1:17:20.50Pace7:44.05
Total of 10. Benjamin did 10 as well. Otherwise usual runs for the kids. Benjamin started feeling like he was getting a cold in the evening.
Leg 1:Distance6.000Time46:44.00Pace7:47.33
With Benjamin, did a "fat" 0.5 in 2:53 down the canyon.
Leg 2:Distance4.000Time30:36.50Pace7:39.12
With Benjamin, Joseph and Jacob.

Black Crocs 2 Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.780.002.000.0011.78

Fast Running Friend Workout - 2016-05-17 08:00:29
Workout Totals: Distance11.780Time1:29:02.70Pace7:33.54
We found out that we are having a baby girl. We named her Bella. She is expected to be born on October 8th.

In the AM the kids ran less than normal, including Benjamin, because they had a USATF track meet in the evening at Mountain View High. Benjamin got a cold, but I wanted him to run the 3000 anyway, although not 100%. I told him just run something under 9:58, which I believe is the standard for him to qualify for Junior Nationals without having to go to Bozeman. He got a bit too excited and decided that he wanted to make sure everybody in the field got lapped. So he ran 9:19 with the splits of 3:00, 3:09, 3:10. He said he felt the cold effects towards the end of the race.

Joseph ran 11:19 with the splits of 3:45, 3:53, 3:42. I was not sure how well he was going to hold up with his leg growing pains. He did better than my worst fears, but we need to improve this to 10:58 to qualify by the mark.

Joseph had someone to run with - Simon Mitchell that gapped him by about 10 seconds in the first 800 and then stayed at that distance for the remainder of the race, but for some reason Joseph did not close that gap in the second kilometer - perhaps the fear of the distance.

Jenny ran 12:17 with the splits of 3:56, 4:11, 4:10. Julia got 12:50 (4:05, 4:24, 4:21).

Jacob nearly got chicked by Nadia Medina in the 800 running very strange splits 76,85 (2:41). She took the lead from the gun, he passed her after the first 100, they got into a race and went through the first 200 in 36. I think both were paying for that for the remainder of the race.

William ran 3:12 (1:32,1:40), Stephen got 3:48 (1:50, 1:58).
Leg 1:Distance5.780Time46:15.90Pace8:00.26
With Benjamin.
Leg 2:Distance1.000Time7:55.50Pace7:55.50
With Joseph, Jacob, and William.
Leg 3:Distance1.000Time8:01.20Pace8:01.20
With Jacob.
Leg 4:Distance2.000Time15:20.80Pace7:40.40
More distance alone.
Leg 5:Distance2.000Time11:29.30Pace5:44.65
2 mile tempo run from the 800 N bridge to the house.

Black Crocs 2 Miles: 11.78
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.950.780.000.0011.73

Fast Running Friend Workout - 2016-05-18 09:10:13
Workout Totals: Distance11.730Time1:32:12.60Pace7:51.66
Benjamin was recovering from a cold today, ran only 6 miles. Otherwise usual distances for the kids, except Stephen wanted to do a mile time trial in the evening in addition to his regular run. He was on pace for a record, but hit a panic attack in the last quarter, and ended up missing it by 1 second running 8:22. Then William insisted on going to the track. But once we got there he had an attitude. The plan was to run an 800 and try to get a PR, but we ended up doing some sporadic running at around his 800 pace.
Leg 1:Distance5.700Time45:04.00Pace7:54.39
With Benjamin.
Leg 2:Distance4.000Time31:18.30Pace7:49.57
With Joseph and Jacob.
Leg 3:Distance1.000Time8:22.70Pace8:22.70
With William, Stephen, Joseph, and Jacob.
Leg 4:Distance0.248Time1:32.40Pace6:12.58
With William.
Leg 5:Distance0.160Time1:05.00Pace6:46.25
With William.
Leg 6:Distance0.124Time0:45.20Pace6:04.52
With William.
Leg 7:Distance0.248Time1:36.40Pace6:28.71
With William.
Leg 8:Distance0.250Time2:28.60Pace9:54.40
With Matthew.

Black Crocs 2 Miles: 11.73
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 - 2016-05-19 09:00:18
Workout Totals: Distance12.000Time1:34:29.00Pace7:52.42
Usual runs today for the most part. Benjamin is recovering from the cold, ran 8 miles. I got 12 total.
Leg 1:Distance4.690Time38:12.20Pace8:08.74
With Benjamin, Joseph, and Jacob.
Leg 2:Distance0.310Time2:30.60Pace8:05.81
A bit of extra distance with Benjamin.
Leg 3:Distance3.000Time24:00.40Pace8:00.13
With Benjamin.
Leg 4:Distance4.000Time29:45.80Pace7:26.45
Alone.

Black 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
8.941.743.720.0014.40

Fast Running Friend Workout - 2016-05-20 07:31:53
Workout Totals: Distance14.396Time1:43:06.70Pace7:09.75
Today the kids ran several PRs. Jenny ran 2000 in 7:56.6, splits 93,94,97,99,93. She is working on breaking 20:00 in the 5 K - the target I gave her for getting her driver's license. Next target is to make it to 3000 at that pace.

William ran 800 in 3:11.9, new PR by a bit less than 1 second. Splits 92/99. He still has a lot of fear. He ran 27 seconds from 400 to 500, then 24 second 100s to the finish. So he can hold it in the second lap if he puts his mind to it.

I gave Joseph and Jacob a target of 86 for the first lap, then 88s until failure, then if the failure was so bad they could not run a decent 3000 I would stop them, otherwise, we would go to 3000. After the first lap in 86 Joseph started screaming due to leg pain. I told him to stop, and continued with Jacob. He continued with 89,90,89,93,93,90,44 finishing 3000 in 11:14.2 - faster than Joseph's 3000 performance in the race on Tuesday.

Joseph felt some serious quad pain, appears to be what is called growing pains. It is very strange - symmetrical, somewhat responsive to massage, comes out after about a mile or two of easy running, is aggravated by emotional stressors, but has never bothered him in a race. When he competes he is able to forget about it.

So seeing his brother beat his 3000 record made him want to try. I was thinking - well, he'll be done after 3 laps - there is no way he will be able to run through this. I was actually hoping he'd stop because I am getting old, and 11:14 3000 is not an easy effort for me anymore. But he did not. I opened in 87, he is still there. 88, still there, started screaming. I am thinking - OK a couple more laps, he will start running 95s or slower, I'll stop him. 89, still there, 90, still there - screaming in pain the entire time. With 3 laps to go it became clear to me that he was going to finish the whole thing. I told him he was 2 second behind Jacob. Loud scream of pain and frustration, I wondered if maybe I should not have told him, but then he speeds up and closes that gap by 2000. So 92 for this lap. Then 93, 89, and 43 for the last 200 to finish in 11:12.2 - improving his PR by 7 seconds.

I was beyond speech. How can an 11-year-old boy be so tough? The entire time I was recalling Derek Clayton's marathon world record where he was showing signs of pain as early as the 5 K mark. Maybe he can run 10:58 qualifier at altitude after all.
Leg 1:Distance1.100Time9:45.10Pace8:51.91
Warm-up with Benjamin and Jenny.
Leg 2:Distance1.240Time7:56.70Pace6:24.44
Paced Jenny through 2000.
Leg 3:Distance1.000Time8:40.60Pace8:40.60
Back to the house.
Leg 4:Distance0.190Time1:50.50Pace9:41.58
Warm-up with William, Joseph, and Jacob.
Leg 5:Distance0.496Time3:11.90Pace6:26.90
William's 800.
Leg 6:Distance1.860Time11:14.20Pace6:02.47
Jacob's 3000.
Leg 7:Distance1.860Time11:12.20Pace6:01.40
Joseph's 3000.
Leg 8:Distance0.650Time5:23.70Pace8:18.00
Cool-down.
Leg 9:Distance6.000Time43:51.80Pace7:18.63
With Benjamin.

Black Crocs 2 Miles: 14.39
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.251.003.000.0021.25

Fast Running Friend Workout - 2016-05-21 08:35:32
Workout Totals: Distance21.250Time2:41:25.10Pace7:35.77
Total of 21 - 20 in the AM, and 1.25 in the PM. Benjamin did 12, Jenny 6, Julia 4, Joseph and Jacob 5, William 2, Stephen 1, Matthew 0.25.

Benjamin paced me through a 3 mile tempo run down the canyon. It was raining hard although not as hard as it could have been. Nevertheless by the time we got to the start I was feeling unmotivated to run fast. I made it through the first mile in 5:29, and then just could not push myself. My next mile was 5:38. Then we ran a quarter in 87, and Benjamin shifted gears and pulled me through the next one in 81. I do not know how I survived it. Somehow I managed to run 2:46 for the next 0.5 and finish the whole thing in 16:41.9, last mile in 5:34.

I noticed that in the last few years I have been struggling with the inner drive. Even 4 years ago it did not take as much out of me to tell myself to go. Now I have to dig really deep to find the extra gears. That is all good, though, I think. It will help me develop stronger faith.

I am beginning to understand that there are two types of toughness. The first kind is hormonal/biochemical. When available it activates with relative ease. You have it more or less regardless of your character or spiritual strength. As you get older you have less of it. The second kind comes from the strength of your character/spirit. This one is hard to activate. In terms of performance for the unit of suffering it is not very rewarding. But it is much more rewarding in other ways.

In the past I have often mistook the first for the second. Now that I have less of the first, the distinction is easier to make. And I realized that in the eternal perspective the second one is much more important than the first. The experience with the first could prepare you to understand the second, but the second is what really matters.
Leg 1:Distance5.400Time41:28.80Pace7:40.89
With Benjamin.
Leg 2:Distance3.000Time16:41.90Pace5:33.97
Tempo run.
Leg 3:Distance3.600Time29:59.10Pace8:19.75
Distance afterwards.
Leg 4:Distance5.000Time39:40.10Pace7:56.02
With Joseph and Jacob.
Leg 5:Distance3.000Time21:29.10Pace7:09.70
Extra distance with a mile pickup in the middle. Practiced quick leg turnover when tired.
Split 1:Distance1.500Time11:35.40Pace7:43.60
Cumilative:Distance1.500Time11:35.40Pace7:43.60
Split 2:Distance1.000Time5:54.50Pace5:54.50
Cumilative:Distance2.500Time17:29.90Pace6:59.96
Split 3:Distance0.500Time3:59.20Pace7:58.40
Cumilative:Distance3.000Time21:29.10Pace7:09.70
 
Leg 6:Distance1.000Time9:39.20Pace9:39.20
With Stephen.
Leg 7:Distance0.250Time2:26.90Pace9:47.60
With Matthew.

Black Crocs 2 Miles: 21.25
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. Taught Benjamin how to drive our 15-passenger van, and read some Second World War history with him in Russian. It was a Wikipedia article that was supposed to be objective, but it was in Russian, so likely written by a Russian. So whenever Germans lost it said "the enemy was anihilated". When the Russians lost, "the Red Army failed to hold back the relentless pressure from an overwhelming force of the enemy". Benjamin was greatly entertained by this language.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.381.620.000.0013.00

Fast Running Friend Workout - 2016-05-23 08:24:36
Workout Totals: Distance13.005Time1:39:09.70Pace7:37.49
Usual day. Benjamin and I did 10+3 with "fat" pickups. Otherwise usual distances for the kids.
Leg 1:Distance6.005Time44:51.20Pace7:28.16
With Benjamin. Did a "fat" 1 K.
Split 1:Distance5.280Time40:20.80Pace7:38.48
Cumilative:Distance5.280Time40:20.80Pace7:38.48
Split 2:Distance0.625Time3:41.20Pace5:53.92
Cumilative:Distance5.905Time44:02.00Pace7:27.42
Split 3:Distance0.100Time0:49.20Pace8:12.00
Cumilative:Distance6.005Time44:51.20Pace7:28.16
 
Leg 2:Distance4.000Time31:37.30Pace7:54.32
With Benjamin, Joseph, and Jacob.
Leg 3:Distance3.000Time22:41.20Pace7:33.73
With Benjamin in the PM. Did a "fat" mile.
Split 1:Distance1.500Time11:59.60Pace7:59.73
Cumilative:Distance1.500Time11:59.60Pace7:59.73
Split 2:Distance1.000Time6:03.70Pace6:03.70
Cumilative:Distance2.500Time18:03.30Pace7:13.32
Split 3:Distance0.500Time4:37.90Pace9:15.80
Cumilative:Distance3.000Time22:41.20Pace7:33.73
 

Black Crocs 2 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.180.006.000.0017.18

Fast Running Friend Workout - 2016-05-24 07:55:09
Workout Totals: Distance17.180Time2:08:14.10Pace7:27.85
Total of around 17 miles. Did a workout with Benjamin. 2 up, 4 down the canyon. I did 2 in 12:03 (5:58, 6:05), Benjamin in 11:14 (5:39,5:35). 4 miles - me 22:38.9 (5:39,5:39,5:43,5:37). Benjamin 20:34(5:05,5:09,5:16,5:05). Benjamin was feeling tired, probably glycogen depletion. I told him to eat more.

Benjamin ended up with 13 miles. Otherwise kids ran usual distances.
Leg 1:Distance2.280Time17:32.80Pace7:41.75
Warm-up.
Leg 2:Distance2.000Time12:03.30Pace6:01.65
2 miles uphill.
Leg 3:Distance1.800Time16:45.80Pace9:18.78
Recovery.
Leg 4:Distance4.000Time22:38.90Pace5:39.73
4 miles down.
Leg 5:Distance3.100Time27:50.50Pace8:58.87
Cool-down.
Leg 6:Distance4.000Time31:22.80Pace7:50.70
With Joseph and Jacob.

Black Crocs 2 Miles: 17.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.410.620.000.0011.03

Fast Running Friend Workout - 2016-05-25 08:59:13
Workout Totals: Distance11.035Time1:23:26.10Pace7:33.66
Did 10 in the AM with Benjamin (some with Joseph and Jacob as well), and 1 with Stephen in the PM. Usual distances for the kids.
Leg 1:Distance6.035Time44:48.30Pace7:25.45
With Benjamin, did a "fat" 1 K.
Split 1:Distance5.300Time40:12.00Pace7:35.09
Cumilative:Distance5.300Time40:12.00Pace7:35.09
Split 2:Distance0.625Time3:39.80Pace5:51.68
Cumilative:Distance5.925Time43:51.80Pace7:24.19
Split 3:Distance0.110Time0:56.50Pace8:33.64
Cumilative:Distance6.035Time44:48.30Pace7:25.45
 
Leg 2:Distance4.000Time29:44.40Pace7:26.10
With Joseph and Jacob.
Leg 3:Distance1.000Time8:53.40Pace8:53.40
With Stephen.

Black Crocs 2 Miles: 11.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.560.003.000.0014.56

Fast Running Friend Workout - 2016-05-26 08:04:41
Workout Totals: Distance14.560Time1:45:32.20Pace7:14.90
Total of 14.56. Benjamin ran 10.56 + 3. He paced me through a 3 mile tempo run down the canyon. It was a strange run. I felt good in the first 200, then after a small uphill I started feeling sluggish, and asked Benjamin to lead me at 83 per quarter, which he did up to 0.75 in 4:10. Then I asked him to speed up to 82, he sped up to 80, it was too hard, but I thought I'd give it a shot. So I went with him for the next 1 K in 3:21, mile split was 5:30. When we hit the small uphill I asked him to take it easy, he did, we had 8:14 at 1.5. Then he sped up to 81, that felt too hard, I asked him to back off. He slowed down to 85, we had 11:00 at 2 miles, it still felt hard, but I was ready to deal with the last mile. Benjamin, however, experienced a major side ache which I think was correlated to stiffness in the back. We stopped with about 0.7 to go to massage it. That fixed the problem, Benjamin could run normally again. After the stop I hard the hardest time getting back to pace. We ran 2:50 from 2 to 2.5. Then in the last 0.5 Benjamin shifted gears. It felt very hard, I did not think I could do it, but then I told myself - you are not running 0.5 at the end of 3, you are just running 0.5. It was easier to believe because we had enough of a stop for me to recover earlier. Once I did that, the pace became manageable, and I was able to run 2:34 (5:08 pace) for the last 0.5.

Two important takeaways from that - Benjamin's mysterious side aches are likely connected to his back tension, and I can improve my finishing speed my changing my mental focus.

Otherwise kids ran their usual distances today.
Leg 1:Distance5.280Time40:36.60Pace7:41.48
Warm-up.
Leg 2:Distance3.000Time16:24.60Pace5:28.20
Tempo run.
Leg 3:Distance2.280Time18:56.80Pace8:18.60
Cool-down.
Leg 4:Distance4.000Time29:34.20Pace7:23.55
With Joseph and Jacob.

Black Crocs 2 Miles: 14.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.390.620.000.0011.01

Fast Running Friend Workout - 2016-05-27 09:02:32
Workout Totals: Distance11.015Time1:23:32.00Pace7:35.02
Total of 11. Benjamin did 10. Usual distances for the kids, except Stephen ended up with 2 miles due to his lack of effort in the morning - 10:07 mile with Julia in spite of her efforts to get him to go a respectable pace. I gave him a choice to run another mile to earn the fruit snacks, a fig bar, and a Russian movie. His standards are 9:40 for one fruit snack, 9:20 for two, 9:00 or one quarter 2:05 or faster during the run for a fig bar on top of the fruit snacks, 8:40 or one quarter 2:00 or faster for a Russian movie on top of everything else. He earned the Russian movie through 2:00 quarter at the end.

Benjamin was very much like that when he was 5. The deal was that if he broke 10:00 he got to choose the movie, otherwise I got to choose the movie. He would frequently go through the first quarter in 3:00 or so insisting that he could not go any faster. Then I would remind him of the consequences of running slow, and he always sped up to finish in something under 10:00.
Leg 1:Distance4.000Time29:32.90Pace7:23.23
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.015Time45:15.90Pace7:31.52
With Benjamin. Did a "fat" 1 K.
Split 1:Distance5.300Time40:50.00Pace7:42.26
Cumilative:Distance5.300Time40:50.00Pace7:42.26
Split 2:Distance0.625Time3:41.00Pace5:53.60
Cumilative:Distance5.925Time44:31.00Pace7:30.80
Split 3:Distance0.090Time0:44.90Pace8:18.89
Cumilative:Distance6.015Time45:15.90Pace7:31.52
 
Leg 3:Distance1.000Time8:43.20Pace8:43.20
With Stephen.

Black Crocs 2 Miles: 11.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.890.006.000.0019.89

Fast Running Friend Workout - 2016-05-28 07:23:22
Workout Totals: Distance19.890Time2:32:53.30Pace7:41.20
I did 20, Benjamin 15, younger kids ran their usual distances. Benjamin and I repeated our Tuesday workout 2 up + 4 down the Provo Canyon. Benjamin did 11:12(5:39,5:33) + 20:13(4:59,5:05,5:12,4:57). I got 12:00 (5:57,6:03) + 22:29 (5:35,5:37,5:41,5:36). I prayed this morning as well as during the run to be able to run 12:00, and this is exactly what I ran, to the tenth of the second. After the first mile I was not certain, I only had 5:57, there were some climbs up ahead, and the headwind was stronger than on Tuesday. I learned something about what it means to have faith. "It is by the grace that we are saved after all we can do" (2 Nephi 2:25), and "Work out your salvation with fear and trembling" (Philippians 2:12). I gained a better understanding in a practical way what those passages mean.

I tend to expect my goal-specific prayers to be answered by gaining the fitness that puts me a little bit above my goal. That is not how this one was answered. I had to dig rather deep into the depths of my soul to find the extra gear in the last half mile and I had that ability to dig today.

I feel another prayer was answered as well. I prayed last night to know how I can coach Benjamin to make a breakthrough in running. And I saw something in my mind - when he hits an uphill he lengthens his stride instead of upping his turnover. I explained to him what I knew about running uphill - move the arms quicker, drive the knee up, increase leg turnover - but I knew that he would need an experience I could not give him to internalize it. So I asked him to pray as he runs so the Lord would teach him how to run uphill. I think he made some progress today. He closed with a 5:33 on the uphill interval, and he recovered better from the uphill bumps on the downhill interval. I was particularly happy that he found 4:57 after a slow-down to 5:12. Most of it actually came from the last 0.5 in 2:25. I was also happy that the slow-down mile was 5:12.

Otherwise, kids ran their usual distances.
Leg 1:Distance2.280Time18:07.10Pace7:56.80
Warm-up.
Leg 2:Distance2.000Time12:00.00Pace6:00.00
Tempo uphill.
Leg 3:Distance1.310Time12:30.20Pace9:32.67
Recovery.
Leg 4:Distance4.000Time22:29.60Pace5:37.40
Tempo downhill.
Leg 5:Distance5.300Time48:59.50Pace9:14.62
Distance with Benjamin.
Leg 6:Distance5.000Time38:46.90Pace7:45.38
With Joseph and Jacob.

Black Crocs 2 Miles: 19.89
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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.161.250.000.0013.41

Fast Running Friend Workout - 2016-05-30 07:40:03
Workout Totals: Distance13.410Time1:44:19.80Pace7:46.80
Did 10+3 with Benjamin. Chad came to run with us for the morning 10. Younger kids ran their usual distances.
Leg 1:Distance2.040Time16:56.20Pace8:18.14
With William.
Leg 2:Distance1.000Time8:25.90Pace8:25.90
With Stephen.
Leg 3:Distance4.000Time31:20.70Pace7:50.18
With Jenny.
Leg 4:Distance3.000Time22:17.80Pace7:25.93
With Joseph and Jacob.
Leg 5:Distance3.370Time25:19.20Pace7:30.80
Evening run with Benjamin, did some "fat" pickups.
Split 1:Distance1.500Time12:12.40Pace8:08.27
Cumilative:Distance1.500Time12:12.40Pace8:08.27
Split 2:Distance1.000Time6:06.20Pace6:06.20
Cumilative:Distance2.500Time18:18.60Pace7:19.44
Split 3:Distance0.620Time5:32.30Pace8:55.97
Cumilative:Distance3.120Time23:50.90Pace7:38.62
Split 4:Distance0.250Time1:28.30Pace5:53.20
Cumilative:Distance3.370Time25:19.20Pace7:30.80
 

Black Crocs 2 Miles: 13.41
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.860.001.250.0013.11

Fast Running Friend Workout - 2016-05-31 07:43:25
Workout Totals: Distance13.110Time1:41:51.40Pace7:46.16
Today the kids ran in the track meet at the American Fork in the evening, so they ran only a little bit in the morning. I attempted a 2 mile tempo run, but has some issues with the back pain, and decided to cut it short at 1.25 in 7:01.

In the track meet, we had some wind, steady, about 10 mph along the home stretch, just about the worst possible place it could be, so everybody was slower than they should have been. In the 3000:

Benjamin 9:21 (3:01, 3:11, 3:09)
Joseph 11:21 (3:46,3:53,3:42)
Jenny 12:29 (4:02, 4:17, 4:10)
Julia 13:08 (4:08, 4:30, 4:30)

The kids valiantly fought the wind, but there was only so much they could do.

In the 800 we had the same problem:

Jacob 2:47 (36, 43, 46, 42)
William 3:15 - (47, ?, ?, ?)
Stephen 3:50 - (?, ?, ?, ?)

Jacob's opening 36 was into a head wind, so it was probably worth 34. He paid for it for the rest of the race. But he was running completely alone and finished about 25 seconds ahead of the next competitor. So he found it hard to find the motivation to battle the wind.

William, on the other hand, ran a smarter race, and was conservative in the first 200. In fact, perhaps too conservative, I had to yell at him to get going. He ended up doing quite well.
Leg 1:Distance3.770Time29:18.00Pace7:46.31
Warm-up.
Leg 2:Distance3.650Time25:53.00Pace7:05.48
An attempt at a tempo run on the way back.
Split 1:Distance1.250Time7:01.90Pace5:37.52
Cumilative:Distance1.250Time7:01.90Pace5:37.52
Split 2:Distance2.400Time18:51.10Pace7:51.29
Cumilative:Distance3.650Time25:53.00Pace7:05.48
 
Leg 3:Distance1.000Time9:07.40Pace9:07.40
With Benjamin and William.
Leg 4:Distance4.690Time37:33.00Pace8:00.38
With Benjamin.

Black Crocs 2 Miles: 13.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.140.001.500.0011.64

Fast Running Friend Workout - 2016-06-01 08:32:36
Workout Totals: Distance11.640Time1:31:21.90Pace7:50.95
More or less a usual day. Kids ran their usual distance. Benjamin did 10.64 total. We did a pickup for 1.5 miles in 8:07, splits 2:44, 2:43, 2:40. My back felt better, and I felt more motivated to run. Benjamin said he felt the pace was hard.
Leg 1:Distance1.000Time8:31.50Pace8:31.50
With Stephen
Leg 2:Distance6.640Time50:20.40Pace7:34.88
With Benjamin.
Split 1:Distance3.500Time27:40.50Pace7:54.43
Cumilative:Distance3.500Time27:40.50Pace7:54.43
Split 2:Distance1.500Time8:07.40Pace5:24.93
Cumilative:Distance5.000Time35:47.90Pace7:09.58
Split 3:Distance1.640Time14:32.50Pace8:52.01
Cumilative:Distance6.640Time50:20.40Pace7:34.88
 
Leg 3:Distance4.000Time32:30.00Pace8:07.50
With Benjamin, Joseph, and Jacob.

Black Crocs 2 Miles: 11.64
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.004.200.0012.40

Fast Running Friend Workout - 2016-06-02 07:52:06
Workout Totals: Distance12.400Time1:34:06.60Pace7:35.37
Today Benjamin did an 8 mile tempo run from a little above the Vivian Park to our house in 44:26. I tried to run with him, but after about 0.7 my back complained enough, so I eased off to about 5:50 pace and coasted to about 3.5, then drove and rejoined Benjamin for another 0.7 around his 6 mile mark, then drove again, gave Benjamin some water, and drove home, then ran with Joseph and Jacob.

Benjamin ran into some issues with dehydration today, got a side ache, and generally was not feeling energetic. This was not unexpected - he had some volume and intensity increase over the last couple of weeks. We need to figure out how to improve his recovery. Maybe we just need to be patient - drop the volume some, and wait for his body to tell us when it is ready.

On the plus side he did handle the issues better than in the past. When he crashed, the pace slowed down to 5:42 average over the last 2 miles which are on a difficult terrain and tend to be slow.
 
Leg 1:Distance3.500Time28:02.10Pace8:00.60
Warm-up.
Leg 2:Distance4.900Time35:07.00Pace7:10.00
The workout.
Split 1:Distance3.500Time20:01.90Pace5:43.40
Cumilative:Distance3.500Time20:01.90Pace5:43.40
Tempo run.
Split 2:Distance0.000Time5:46.60Pace0:00.00
Cumilative:Distance3.500Time25:48.50Pace7:22.43
Driving.
Split 3:Distance0.700Time5:29.80Pace7:51.14
Cumilative:Distance4.200Time31:18.30Pace7:27.21
Jogged to meet Benjamin.
Split 4:Distance0.700Time3:48.70Pace5:26.71
Cumilative:Distance4.900Time35:07.00Pace7:10.00
Ran with Benjamin to where I parked.
Split 5:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.900Time35:07.00Pace7:10.00
 
Leg 3:Distance4.000Time30:57.50Pace7:44.38
With Joseph and Jacob.

Black Crocs 2 Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.240.000.000.0010.24

Fast Running Friend Workout - 2016-06-03 08:29:10
Workout Totals: Distance10.236Time1:21:48.90Pace7:59.57
Today Joseph, Jacob, and Stephen did a 400 meter time trial on the track. Joseph got 71.9, Jacob 72.7, Stephen 1:40.1. All three ran new PRs.

I did not run the 400 with Joseph and Jacob due to back pain.

Benjamin was at the missionary preparation camp, ran 8 miles there with his friend Logan.
Leg 1:Distance1.100Time9:37.20Pace8:44.73
Warm-up with Joseph, Jacob, and Stephen, and Matthew and Mary in the stroller.
Leg 2:Distance0.140Time1:12.70Pace8:39.29
Joseph and Jacob's 400 - I just jogged to give them their split at 200 and back.
Split 1:Distance0.140Time1:11.90Pace8:33.57
Cumilative:Distance0.140Time1:11.90Pace8:33.57
Split 2:Distance0.000Time0:00.80Pace0:00.00
Cumilative:Distance0.140Time1:12.70Pace8:39.29
 
Leg 3:Distance0.248Time1:40.10Pace6:43.63
Stephen's 400.
Leg 4:Distance0.248Time2:32.10Pace10:13.31
With Matthew.
Leg 5:Distance0.000Time0:57.80Pace0:00.00
Mary tried to run 100 but she was barefoot, and her feet started hurting from the track, so I picked her half or so way through.
Leg 6:Distance1.000Time8:53.20Pace8:53.20
Back to the house.
Leg 7:Distance7.500Time56:55.80Pace7:35.44
Alone.

Black Crocs 2 Miles: 10.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.430.000.000.1711.60

Fast Running Friend Workout - 2016-06-04 07:12:27
Workout Totals: Distance5.000Time37:23.90Pace7:28.78
The kids ran the 1500 today at the meet at Weber High. The wind was good, but it was too warm at 11:00 AM for good times. Nevertheless, Joseph managed to run a PR, and Benjamin technically did run a PR as well. Times:

Benjamin 4:20.27 (66,71,72,51)
Joseph 5:11.67 (78,87,84,62)
Jacob 5:22.10 (79,88,87,68)
William 6:28.30 (95, ?, ?, ?)
Stephen 8:19.11 (2:00, ?, ?, ?)

Jacob suffered from being overheated in the last 300, could not move. William was having issues as well, some physical, some mental I think. Stephen's were mostly mental, which I think is typical for a 5 year old.

Benjamin looked strong, but very awkward. He felt like he could not push. The first 300 was good - he had some competition. After that the competition dropped back, and as soon as they did he downshifted from 64 pace to 72 and stayed there until it was time to kick. Towards the end Colby Hamson closed some of the gap, but not enough to make contact and motivate Benjamin to kick harder.

In the evening, Benjamin, Joseph, Jacob, and I ran some extra distance. Benjamin did a 2 mile tempo run down the canyon in 10:10, splits 5:07, 5:03. After that he was overheated, but felt somewhat better when he changed his shirt to a lighter one.
Leg 1:Distance5.000Time37:23.90Pace7:28.78
Alone.
Fast Running Friend Workout - 2016-06-04 20:27:36
Workout Totals: Distance6.600Time54:57.90Pace8:19.68
Evening run.
Leg 1:Distance3.300Time26:18.50Pace7:58.33
To the house from Canyon View Park.
Split 1:Distance0.980Time7:51.70Pace8:01.33
Cumilative:Distance0.980Time7:51.70Pace8:01.33
Split 2:Distance0.170Time0:55.30Pace5:25.29
Cumilative:Distance1.150Time8:47.00Pace7:38.26
Pickup with Joseph and Jacob when Benjamin caught up to us.
Split 3:Distance2.150Time17:31.50Pace8:09.07
Cumilative:Distance3.300Time26:18.50Pace7:58.33
 
Leg 2:Distance3.300Time28:39.40Pace8:41.03
Back to Canyon View Park with Benjamin to get the car.

Black Crocs 2 Miles: 11.60
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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Fast Running Friend Workout - 2016-06-06 09:16:56
Workout Totals: Distance10.000Time1:19:01.10Pace7:54.11
10 total. All with Benjamin. Usual distances for the kids. Benjamin and I did a pickup for 1 mile in 5:47.
Leg 1:Distance1.000Time9:11.00Pace9:11.00
With Stephen
Leg 2:Distance3.000Time23:37.00Pace7:52.33
Leg 3:Distance6.000Time46:13.10Pace7:42.18
Split 1:Distance4.650Time37:23.00Pace8:02.37
Cumilative:Distance4.650Time37:23.00Pace8:02.37
Split 2:Distance1.000Time5:47.90Pace5:47.90
Cumilative:Distance5.650Time43:10.90Pace7:38.57
Split 3:Distance0.350Time3:02.20Pace8:40.57
Cumilative:Distance6.000Time46:13.10Pace7:42.18
 

Black Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.830.502.000.009.33

Fast Running Friend Workout - 2016-06-07 07:44:04
Workout Totals: Distance9.325Time1:12:38.20Pace7:47.37
We went to the canyon today. Benjamin did 2 miles down in 9:48 (4:52, 4:56) - something was wrong, he was tense. William did 0.5 in 3:08.8 down the canyon. Joseph ran 1 mile in 5:31.4, Jacob got 5:40.6. Jacob had some issues as well - he felt tension from the start.

Benjamin did total of 8. Otherwise usual distances for the kids.
Leg 1:Distance0.300Time2:40.60Pace8:55.33
Warm-up.
Leg 2:Distance0.500Time3:08.80Pace6:17.60
Williams 0.5 down the canyon.
Leg 3:Distance0.875Time6:36.20Pace7:32.80
Some jogging.
Leg 4:Distance0.700Time6:02.50Pace8:37.86
With Joseph and Jacob.
Leg 5:Distance1.000Time5:40.60Pace5:40.60
Paced Joseph and Jacob through a mile down the canyon.
Split 1:Distance1.000Time5:31.40Pace5:31.40
Cumilative:Distance1.000Time5:31.40Pace5:31.40
Joseph's time.
Split 2:Distance0.000Time0:09.20Pace0:00.00
Cumilative:Distance1.000Time5:40.60Pace5:40.60
Jacob's time.
 
Leg 6:Distance1.500Time13:30.10Pace9:00.07
More distance with Joseph and Jacob.
Leg 7:Distance1.000Time9:08.90Pace9:08.90
With Stephen.
Leg 8:Distance0.250Time2:04.90Pace8:19.60
With Matthew - new record.
Leg 9:Distance2.500Time17:58.90Pace7:11.56
With Julia for the first 1.5, then did a pickup for a mile, she ran for the first 1 minute with me.
Split 1:Distance1.500Time12:18.60Pace8:12.40
Cumilative:Distance1.500Time12:18.60Pace8:12.40
Split 2:Distance1.000Time5:40.30Pace5:40.30
Cumilative:Distance2.500Time17:58.90Pace7:11.56
 
Leg 10:Distance0.700Time5:46.70Pace8:15.29
Cool-down, ran back to meet Julia, then ran with her.

Black Crocs 2 Miles: 9.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.380.000.620.0010.00

Fast Running Friend Workout - 2016-06-08 07:49:06
Workout Totals: Distance10.000Time1:18:06.60Pace7:48.66
Today Benjamin ran into a serious issue. He ran one mile with Joseph, Jacob, and William in 8:07, and everything seemed to be fine. Then he ran another mile with William in 8:17 and during that mile started feeling pain in the tendon under the knee. He tried running more, but could not go for even a mile, and ended up walking home.

I ran a total of 10. Usual distances for younger kids.
Leg 1:Distance1.000Time8:54.80Pace8:54.80
With Stephen - pushed Matthew and Mary in the stroller.
Leg 2:Distance3.000Time23:18.20Pace7:46.07
With Joseph and Jacob.
Leg 3:Distance6.000Time45:53.60Pace7:38.93
Alone.
Split 1:Distance5.280Time41:37.60Pace7:53.03
Cumilative:Distance5.280Time41:37.60Pace7:53.03
Split 2:Distance0.625Time3:30.40Pace5:36.64
Cumilative:Distance5.905Time45:08.00Pace7:38.59
Split 3:Distance0.095Time0:45.60Pace8:00.00
Cumilative:Distance6.000Time45:53.60Pace7:38.93
 

Black Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.380.000.620.009.00

Fast Running Friend Workout - 2016-06-09 07:53:54
Workout Totals: Distance9.000Time1:08:52.10Pace7:39.12
Another miserable day for Benjamin. He could only run 1 mile. Took him to Josse, she massaged and scraped him. That was painful enough to make him recite Russian poetry which provided some entertaining value for Josse's kids.

I did a total of 9. Joseph and Jacob and William did 2, Stephen 1, Jenny 4, I think. Julia had a stomach problem, and was only able to run 1 mile.
Leg 1:Distance1.000Time9:00.90Pace9:00.90
With Stephen, Joseph, Jacob, and William.
Leg 2:Distance1.000Time8:01.60Pace8:01.60
With Joseph, Jacob, and William.
Leg 3:Distance1.000Time8:17.40Pace8:17.40
With Benjamin.
Leg 4:Distance6.000Time43:32.20Pace7:15.37
Alone, did a pickup for 1 K down the canyon.
Split 1:Distance5.280Time39:17.70Pace7:26.53
Cumilative:Distance5.280Time39:17.70Pace7:26.53
Split 2:Distance0.625Time3:24.70Pace5:27.52
Cumilative:Distance5.905Time42:42.40Pace7:13.94
Split 3:Distance0.095Time0:49.80Pace8:44.21
Cumilative:Distance6.000Time43:32.20Pace7:15.37
 

Black Crocs 2 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.250.006.00

Fast Running Friend Workout - 2016-06-10 07:51:42
Workout Totals: Distance6.000Time49:37.00Pace8:16.17
Taper day before the UVM. Benjamin was able to do a bit better than the day before - ran 3 miles on grass. Kids ran less in the AM due to the state track meet (USATF).

I did a quarter pickup at the end of the run in 81.8 on the road.

In the state meet Jenny and Joseph ran in the 3000. The conditions were horrible - 92 F, 5 pm, so the sunlight is still quite direct. I thought of a few things to mitigate the impact of the heat. First, I had them drink an ice smoothie 30 minutes before the race to keep the body cold. Second, I had them cut down the warm-up to just a 100 meter jog from the van to the start of the race 5 minutes before the start. Until then they sat in the van with AC on. That seemed to work, they ran fairly close to their recent PRs in spite of the conditions and performed better relative to their competition.

Joseph ran 11:23.62, 11 seconds off time-trial PR, 3 seconds off race PR. Splits 3:39, 3:47, 3:57 - last K was rough, but it was rougher for his competition.

Jenny - 12:28.25, splits 3:55, 4:16, 4:17 - same deal with the last 1 K.
Leg 1:Distance1.000Time8:07.20Pace8:07.20
With Joseph, Jacob, and William.
Leg 2:Distance1.000Time9:08.70Pace9:08.70
With Jacob and Stephen.
Leg 3:Distance3.000Time25:31.40Pace8:30.47
With Benjamin.
Leg 4:Distance1.000Time6:49.70Pace6:49.70
Alone.
Split 1:Distance0.750Time5:27.90Pace7:17.20
Cumilative:Distance0.750Time5:27.90Pace7:17.20
Split 2:Distance0.250Time1:21.80Pace5:27.20
Cumilative:Distance1.000Time6:49.70Pace6:49.70
 

Black Crocs 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Utah Valley Half marathon (13.109 Miles) 01:17:45, Place overall: 12, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.800.0013.130.0015.93

Fast Running Friend Workout - 2016-06-11 05:50:59
Workout Totals: Distance15.930Time1:40:56.40Pace6:20.19
Ran in the Utah Valley Half today. 1:17:45, 12th overall, 1st master, $150. Lost about 25 seconds in the bathroom.

Brett Hales won with 1:05:45.

Benjamin was injured and not able to race. We did a lot of work to help the injured muscles heal, but the problem ended up bigger than what we had the ability to fix in such a short amount of time. He was able to jog 4 miles, some on grass, but was not anywhere near racing. Just to check if maybe the miracle had happened I had him do a 200 meter stride in front of our house. His first 100 was 20, then he slowed down to 23 due to uncooperating muscles. This was a sign to us that he should not start the race.

My race was rather strange. I felt quite decent up to 8 miles averaging a bit slower than 5:40 and feeling that I should be able to finish at 5:50 pace or so. Then I lost contact with Kyle Petersen, had a bathroom stop, and then for the life of me could not even run 6:00 pace. Not sure what happened - I was not feeling bad. Maybe I had not done enough long tempos and just do not have endurance past 8 miles. Maybe this is part of getting old - when I had somebody with me I could run, but when I was left alone I just could not find my normal toughness.

I am going to be more thorough to make sure long tempos happen. I am also realizing that I need to do 2 hard workouts a week with good rest in between. I have been doing more frequent light speed. Will see if that makes a difference.

Post-race was quite eventful. At the awards ceremony I was surprised to meet our blogger Mark Palamer who came here to run the marathon all the way from Florida. I invited him to join us for the rest of the day.

First we went to the USATF Utah championship. Jacob ran 800 in 2:38.79, perfect splits of 78,80. He got outkicked by McKay Wells on the home stretch, but it did help McKay run a PR of 2:35.88. This was the best track 800 that Jacob has run in competition. I was happy to see that he was finally able to pace himself properly in a competitive situation.

William ran 3:14.27 uncontested after the first 100 meters. Stephen played a goof ball today and ran 4:22.

Then we went to the OremFest "mile". It was a bit shorter, maybe only 1500, if that. The race offered small cash prizes for the kids going three deep. I was not sure if they did it by grade, so I signed up only Joseph, Jacob, and William hoping for the top three sweep. It turned out later they did it by grade, so we ended up with three wins. In retrospect I should have signed up Stephen as well. Next year if they have it in the same format, I will have Joseph, Jacob, William, Stephen, and Matthew.

Joseph got 5:16, Jacob 5:21, William did not time himself.

Matthew and Stephen ended up running about 1.5 miles for transportation purposes. Mark ended up doing some post-marathon running as well.

Afterwards, we all had dinner at our house.
Leg 1:Distance1.600Time12:45.70Pace7:58.56
Warm-up.
Leg 2:Distance13.130Time1:17:44.60Pace5:55.26
The race.
Split 1:Distance3.000Time17:15.30Pace5:45.10
Cumilative:Distance3.000Time17:15.30Pace5:45.10
Splits were 5:29,5:34,6:12(uphill). Started out with Mike McPherson and Richard Harris and ran with them for 2 miles, then felt the pace was too fast. Towards the end of this mile Kyle Petersen caught up to me, and I followed him to 8 miles.
Split 2:Distance1.000Time5:52.40Pace5:52.40
Cumilative:Distance4.000Time23:07.70Pace5:46.92
With Kyle.
Split 3:Distance1.000Time5:43.30Pace5:43.30
Cumilative:Distance5.000Time28:51.00Pace5:46.20
With Kyle.
Split 4:Distance1.000Time5:41.40Pace5:41.40
Cumilative:Distance6.000Time34:32.40Pace5:45.40
Happy with the split.
Split 5:Distance1.000Time5:39.80Pace5:39.80
Cumilative:Distance7.000Time40:12.20Pace5:44.60
Also happy with this one.
Split 6:Distance0.980Time5:32.30Pace5:39.08
Cumilative:Distance7.980Time45:44.50Pace5:43.92
This was my last good mile.
Split 7:Distance1.020Time6:06.10Pace5:58.92
Cumilative:Distance9.000Time51:50.60Pace5:45.62
Lost contact with Kyle, and started to feel the urge to go to the bathroom.
Split 8:Distance1.000Time6:29.70Pace6:29.70
Cumilative:Distance10.000Time58:20.30Pace5:50.03
Lost about 25 seconds on the bathroom stop.
Split 9:Distance1.000Time6:13.80Pace6:13.80
Cumilative:Distance11.000Time1:04:34.10Pace5:52.19
What is going on?
Split 10:Distance1.000Time6:14.10Pace6:14.10
Cumilative:Distance12.000Time1:10:48.20Pace5:54.02
Still cannot get going.
Split 11:Distance1.000Time6:09.50Pace6:09.50
Cumilative:Distance13.000Time1:16:57.70Pace5:55.21
Tried to shift gears, not much happening.
Split 12:Distance0.130Time0:46.90Pace6:00.77
Cumilative:Distance13.130Time1:17:44.60Pace5:55.26
I think this stretch was long.
 
Leg 3:Distance1.200Time10:26.10Pace8:41.75
Cool-down.

Black Crocs 2 Miles: 15.93
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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.670.000.000.009.67

Fast Running Friend Workout - 2016-06-13 08:40:58
Workout Totals: Distance9.667Time1:15:45.90Pace7:50.25
Stephen was disappointed that his older brothers got cash, but he did not. So I told him I would give him $5 if he ran 3:45 in the 800 time trial, and $1 for each second under that. I knew that with the 400 PR of 1:40 he could have really milked the system, but I was OK with that. In the end I could never get him to go the right pace.

Benjamin ran 4 miles on grass. I joined him with Joseph, Jacob, and William for part of it. Younger kids ran their usual distances today.

Then I added another 5 miles, to make the total of about 9.
Leg 1:Distance0.400Time3:24.40Pace8:31.00
Leg 2:Distance0.248Time1:58.30Pace7:57.02
Leg 3:Distance0.171Time1:22.00Pace7:59.53
Leg 4:Distance0.124Time0:54.70Pace7:21.13
Leg 5:Distance0.124Time0:53.60Pace7:12.26
Leg 6:Distance3.600Time29:20.40Pace8:09.00
Leg 7:Distance5.000Time37:52.50Pace7:34.50

Black Crocs 2 Miles: 9.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.550.000.000.0011.55

Fast Running Friend Workout - 2016-06-14 07:23:13
Workout Totals: Distance11.550Time1:36:44.60Pace8:22.56
Today I ran 5 with Jenny, then took Joseph, Jacob, William, Stephen, and Matthew to the track. Joseph and Jacob did 4x200 with 200 recovery. The purpose of the workout was for Jacob to learn how to feel what a 37 200 feels like. I feel this is going to be critical to his ability to qualify for the final in the 800 in the Junior Olympics Nationals. He will likely need to run 2:32. He has a shot if he paces it with Frank Shorter style precision running the splits of 37,38,39,38. Now when you are 10 years old and you are racing boys that open in 72 seconds or faster and then half of them or so fade and become a roadblock, this will be a quite challenge. So my thinking is that if he learns what 37 feels like very very well he might be able to pace himself right in a competitive situation.

So I told Joseph to purposefully try to mess Jacob's pacing up by running either too fast or too slow while I just jogged the diagonal to record the split. Jacob got 37.8, 40.3, 36.3, 37.8.

Then I had William do the same workout practicing 45.0 for 200 pace. William was more consistent - 45.6, 44.7, 44.8, 44.4. I did not pace him in it either again just doing diagonals, and jogging the recovery with him.

Then I added some distance on the track, and ran 2 miles with Benjamin in the evening. Benjamin did 6+2, starting to feel more normal, but still with enough residual pain that he cannot run full mileage and speed.
Leg 1:Distance5.000Time39:36.60Pace7:55.32
Leg 2:Distance0.250Time2:11.90Pace8:47.60
With Matthew.
Leg 3:Distance1.000Time9:11.90Pace9:11.90
With Stephen.
Leg 4:Distance0.780Time7:31.30Pace9:38.59
Joseph and Jacob's workout.
Split 1:Distance0.070Time0:37.80Pace9:00.00
Cumilative:Distance0.070Time0:37.80Pace9:00.00
Split 2:Distance0.125Time1:13.00Pace9:44.00
Cumilative:Distance0.195Time1:50.80Pace9:28.21
Split 3:Distance0.070Time0:40.30Pace9:35.71
Cumilative:Distance0.265Time2:31.10Pace9:30.19
Split 4:Distance0.125Time1:20.00Pace10:40.00
Cumilative:Distance0.390Time3:51.10Pace9:52.56
Split 5:Distance0.070Time0:36.30Pace8:38.57
Cumilative:Distance0.460Time4:27.40Pace9:41.30
Split 6:Distance0.125Time1:17.60Pace10:20.80
Cumilative:Distance0.585Time5:45.00Pace9:49.74
Split 7:Distance0.070Time0:37.80Pace9:00.00
Cumilative:Distance0.655Time6:22.80Pace9:44.43
Split 8:Distance0.125Time1:08.50Pace9:08.00
Cumilative:Distance0.780Time7:31.30Pace9:38.59
 
Leg 5:Distance0.780Time9:04.10Pace11:37.56
William's workout.
Split 1:Distance0.070Time0:45.60Pace10:51.43
Cumilative:Distance0.070Time0:45.60Pace10:51.43
Split 2:Distance0.125Time1:28.30Pace11:46.40
Cumilative:Distance0.195Time2:13.90Pace11:26.67
Split 3:Distance0.070Time0:44.70Pace10:38.57
Cumilative:Distance0.265Time2:58.60Pace11:13.96
Split 4:Distance0.125Time1:38.90Pace13:11.20
Cumilative:Distance0.390Time4:37.50Pace11:51.54
Split 5:Distance0.070Time0:44.80Pace10:40.00
Cumilative:Distance0.460Time5:22.30Pace11:40.65
Split 6:Distance0.125Time1:31.40Pace12:11.20
Cumilative:Distance0.585Time6:53.70Pace11:47.18
Split 7:Distance0.070Time0:44.40Pace10:34.29
Cumilative:Distance0.655Time7:38.10Pace11:39.39
Split 8:Distance0.125Time1:26.00Pace11:28.00
Cumilative:Distance0.780Time9:04.10Pace11:37.56
 
Leg 6:Distance1.700Time13:02.20Pace7:40.12
More distance around the track.
Leg 7:Distance2.040Time16:06.60Pace7:53.82
With Benjamin in the evening.

Black Crocs 2 Miles: 11.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.006.000.0011.00

Fast Running Friend Workout - 2016-06-15 11:48:19
Workout Totals: Distance11.000Time1:17:49.90Pace7:04.54
Put Benjamin in charge of little kids runs today. They did their usual distances. Did a workout in the Provo Canyon. Ran the warm-up with Jenny (she did 5 total), then did 2x1 up (5:48,5:51), 3 down in 17:13 (5:48, 5:45, 5:40), and 1 up in 5:53 - all with 0.5 recovery jog.

Benjamin did 8 in the AM, some on grass, then 2 in the PM with some striding on the track - 2x100 in 18 seconds, 200 in 35, and 400 in 72. Was able to do it, which is a major improvement from Saturday morning, but still said it felt much harder than that pace should due to the stride abnormalities.
Leg 1:Distance2.280Time18:13.00Pace7:59.39
Warm-up.
Leg 2:Distance1.000Time5:48.00Pace5:48.00
Uphill mile
Split 1:Distance0.500Time2:50.00Pace5:40.00
Cumilative:Distance0.500Time2:50.00Pace5:40.00
Split 2:Distance0.500Time2:58.00Pace5:56.00
Cumilative:Distance1.000Time5:48.00Pace5:48.00
 
Leg 3:Distance0.500Time4:37.00Pace9:14.00
Recovery
Leg 4:Distance1.000Time5:51.30Pace5:51.30
One more uphill.
Leg 5:Distance0.500Time4:23.00Pace8:46.00
Recovery
Leg 6:Distance3.000Time17:13.30Pace5:44.43
3 miles down
Leg 7:Distance0.500Time4:57.00Pace9:54.00
Recovery.
Leg 8:Distance1.000Time5:53.30Pace5:53.30
Final uphill mile.
Leg 9:Distance1.220Time10:54.00Pace8:56.07
Cool-down.

Black Crocs 2 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.820.000.000.0010.82

Fast Running Friend Workout - 2016-06-16 07:22:22
Workout Totals: Distance10.820Time1:40:58.60Pace9:19.94
Ran with Jenny, then with everybody else except Julia. Total of 12+. Benjamin did 8 + 2. Stephen did 1.7. Otherwise usual distances. Talked to Josh McAdams at the park - he was visiting Utah to run in the Rangar Relay.
Leg 1:Distance5.000Time39:33.30Pace7:54.66
With Jenny.
Leg 2:Distance0.570Time5:21.90Pace9:24.74
To the park with Benjamin, Joseph, Jacob, William, and Stephen.
Leg 3:Distance4.680Time50:23.70Pace10:46.09
At the park.
Split 1:Distance0.520Time4:39.40Pace8:57.31
Cumilative:Distance0.520Time4:39.40Pace8:57.31
With everybody.
Split 2:Distance0.520Time4:25.10Pace8:29.81
Cumilative:Distance1.040Time9:04.50Pace8:43.56
With everybody expect Stephen.
Split 3:Distance0.520Time16:59.20Pace32:40.00
Cumilative:Distance1.560Time26:03.70Pace16:42.37
With everybody except William and Stephen.
Split 4:Distance3.120Time24:20.00Pace7:47.95
Cumilative:Distance4.680Time50:23.70Pace10:46.09
With Benjamin.
 
Leg 4:Distance0.570Time5:39.70Pace9:55.96
Back to the house.

Black Crocs 2 Miles: 10.82
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.501.000.0010.20

Fast Running Friend Workout - 2016-06-17 07:45:28
Workout Totals: Distance10.200Time1:17:30.30Pace7:35.91
Today William ran 0.5 down the canyon in 3:03.7 - new record, splits 90, 93. Joseph and Jacob did 1 mile. Joseph 5:28.6 (82,84,83,79), Jacob 5:35.2 (82,84,84,85) - new down the canyon records for both.

Benjamin was having issues with his hip in the morning, ran only 6, but then felt better in the evening and did 2 more volunteering 7:00 pace.

I paced William, then Joseph and Jacob. Then took the car to the car shop to get a few things checked out/fixed before the trip to Bozeman, and ran back the long way to get the distance for the day.
Leg 1:Distance0.300Time2:34.20Pace8:34.00
Warm-up with Joseph, Jacob, Benjamin, and William.
Leg 2:Distance0.500Time3:03.70Pace6:07.40
William 0.5 down the canyon - new record. Everybody helped pace.
Leg 3:Distance0.500Time4:28.90Pace8:57.80
Recovery with Joseph and Jacob. Benjamin took William home.
Leg 4:Distance1.000Time5:35.20Pace5:35.20
1 mile down the canyon with Joseph and Jacob.
Split 1:Distance1.000Time5:28.60Pace5:28.60
Cumilative:Distance1.000Time5:28.60Pace5:28.60
Joseph's time.
Split 2:Distance0.000Time0:06.60Pace0:00.00
Cumilative:Distance1.000Time5:35.20Pace5:35.20
Jacob's time.
 
Leg 5:Distance1.900Time17:02.30Pace8:58.05
Cool-down with Joseph and Jacob.
Leg 6:Distance6.000Time44:46.00Pace7:27.67
Long way from the car shop.

Black Crocs 2 Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.008.000.0021.50

Fast Running Friend Workout - 2016-06-18 06:11:04
Workout Totals: Distance21.500Time2:28:02.20Pace6:53.13
Started with a 16 mile run - 8 from the house to the magic spot near the Vivian Park, and 8 back as a tempo run in 47:03. The tempo run was hard, but I was able to hold a steady pace. Some important stretches - 3 miles from Nunn's to the mouth of the canyon - 17:28, last 2 miles - 12:03, last uphill mile 6:08. This was my first long tempo this year not counting the half marathon and the 15 K races, and the first one period done in the middle of a long run. Never hit any fuel issues, but I did feel that the heart did not want to pump long and hard.

Then we went to the Run for the Refugees 5 K. This was more to support the idea of this unique type of fundraiser than to actually race. What is unique about it is that the race cost (if you do not want the shirt) is covered by the vendors that are selling the merchandise or getting exposure otherwise in compensation. You optionally can donate. That works out quite well since your budget has not been hit by the entry fees, and you know that all of it is going directly to the cause without the overhead of covering the race.

The course was a loop in the Indian Hills area of Provo, and involved a lot of steep hills, both up and down. It ended up being short, about 3.01 according to my map, but the hills made it worth about 3.20 according the Course Tool. I ran with Joseph and Jacob to make sure they did not beat their legs up too bad and had them hold back on the steep downhill sections. Benjamin ran with William. He asked me at the start if he could race it, but I told him absolutely no on that course given his current fragile state, but it was a good sign that he felt good enough to ask.

Joseph ran 21:04, I ran 21:09 with Jacob, William got 23:30, Sarah ran the flat, downhill, and moderate uphill, and walked the steep uphill in 31:59 (32:22 from the gun, with the crowd it took her a while to make it to the start). This was a confidence builder for her, as she is not good with hills even when not pregnant, and she is 24 weeks pregnant now.

Then the kids ran the 1 K. Initially the plan was to have Joseph run hard although not too hard, have William and Jacob pace Stephen, and have me pace Matthew. But Stephen was playing a bum, at one point and for quite a while he was behind Matthew. So I told William and Jacob to just go for it. Joseph got 3:43 (1st), Jacob 3:57 (3rd), William was around 4:30 (4th), Stephen 5:26, Matthew 5:34.
Leg 1:Distance8.000Time59:00.40Pace7:22.55
Distance to dump some glycogen.
Leg 2:Distance8.000Time47:03.60Pace5:52.95
Tempo run from the magic mark near Vivian Park to the house. Made easier by Hawk Harper's new triangle marks on the trail.
Leg 3:Distance0.250Time2:09.30Pace8:37.20
To the start of the race.
Leg 4:Distance4.410Time32:22.20Pace7:20.41
Run for the Refugees. Ran with Joseph and Jacob, then ran back to meet Benjamin and William, to the finish with them, then back to check on Sarah, and some more distance.
Split 1:Distance3.010Time21:09.30Pace7:01.69
Cumilative:Distance3.010Time21:09.30Pace7:01.69
Split 2:Distance0.300Time2:21.10Pace7:50.33
Cumilative:Distance3.310Time23:30.40Pace7:06.10
Split 3:Distance1.100Time8:51.80Pace8:03.45
Cumilative:Distance4.410Time32:22.20Pace7:20.41
 
Leg 5:Distance0.620Time5:34.80Pace9:00.00
Paced Matthew through the 1 K.
Leg 6:Distance0.220Time1:51.90Pace8:28.64
To the car.

Black Crocs 2 Miles: 21.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From steve ash on Sat, Jun 25, 2016 at 19:35:41 from 67.2.30.229

Great workout Sasha. Keep it going:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Fast Running Friend Workout - 2016-06-20 07:26:14
Workout Totals: Distance10.040Time1:22:56.90Pace8:15.71
Benjamin and I did 10, I think Jenny and Julia ran a bit less than usual, usual distances for everybody else. Stephen ran on the "big boy" course. I decided to try to make him run in a fartlek, and it seems to have worked - he ended up with a better quality effort.
Leg 1:Distance6.000Time47:41.50Pace7:56.92
With Benjamin.
Leg 2:Distance1.040Time9:16.40Pace8:55.00
With Benjamin, Stephen, Joseph, Jacob, and Julia.
Leg 3:Distance3.000Time25:59.00Pace8:39.67
With Joseph, Jacob, and Benjamin.

Black Crocs 2 Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.290.000.060.0010.35

Fast Running Friend Workout - 2016-06-21 07:25:04
Workout Totals: Distance10.349Time1:28:35.10Pace8:33.59
Took Benjamin, Joseph, Jacob, William, Stephen, and Matthew for a track workout.

Joseph and Jacob did 2x400 (78.8, 83.4) with 200 recovery, then full rest and 500 in 1:40.4 for Jacob, and 1:37 for Joseph. Jacob was struggling today, not sure why - maybe the 5 K on Saturday took too much out of him, or maybe it was just too warm - the temperatures were in the 70F range when we started.

Benjamin did 2000 in 6:07.6 with a negative split - first 1 K in 3:08.4, then 2:59.2. I was happy to see that he retained some zip in his legs through the injuries.

William did the same workout as Joseph and Jacob - first 400 in 93.0, second in 91.8. The first one was evenly split, the second was rather odd - he opened in 42.4, then faded.

Stephen ran 2 miles + 2x100 21.3 (new record), and 22.0. Matthew did 100 in 29.8 and 400 in 2:23.7. In the 100 he did not hold on to my hand.
Leg 1:Distance1.100Time10:19.00Pace9:22.73
Warm-up.
Leg 2:Distance0.405Time4:16.60Pace10:33.58
Joseph and Jacob's workout.
Split 1:Distance0.070Time0:37.70Pace8:58.57
Cumilative:Distance0.070Time0:37.70Pace8:58.57
Split 2:Distance0.070Time0:41.10Pace9:47.14
Cumilative:Distance0.140Time1:18.80Pace9:22.86
Split 3:Distance0.125Time1:34.40Pace12:35.20
Cumilative:Distance0.265Time2:53.20Pace10:53.58
Split 4:Distance0.070Time0:41.10Pace9:47.14
Cumilative:Distance0.335Time3:34.30Pace10:39.70
Split 5:Distance0.070Time0:42.30Pace10:04.29
Cumilative:Distance0.405Time4:16.60Pace10:33.58
 
Leg 3:Distance0.062Time0:29.80Pace8:00.65
Matthew 100 meters - without holding the hand.
Leg 4:Distance0.700Time6:07.60Pace8:45.14
Benjamin's 2000 - splits every 200.
Split 1:Distance0.070Time0:37.70Pace8:58.57
Cumilative:Distance0.070Time0:37.70Pace8:58.57
Split 2:Distance0.070Time0:37.80Pace9:00.00
Cumilative:Distance0.140Time1:15.50Pace8:59.29
Split 3:Distance0.070Time0:37.90Pace9:01.43
Cumilative:Distance0.210Time1:53.40Pace9:00.00
Split 4:Distance0.070Time0:37.70Pace8:58.57
Cumilative:Distance0.280Time2:31.10Pace8:59.64
Split 5:Distance0.070Time0:37.30Pace8:52.86
Cumilative:Distance0.350Time3:08.40Pace8:58.29
Split 6:Distance0.070Time0:37.30Pace8:52.86
Cumilative:Distance0.420Time3:45.70Pace8:57.38
Split 7:Distance0.070Time0:36.80Pace8:45.71
Cumilative:Distance0.490Time4:22.50Pace8:55.71
Split 8:Distance0.070Time0:36.60Pace8:42.86
Cumilative:Distance0.560Time4:59.10Pace8:54.11
Split 9:Distance0.070Time0:36.00Pace8:34.29
Cumilative:Distance0.630Time5:35.10Pace8:51.90
Split 10:Distance0.070Time0:32.50Pace7:44.29
Cumilative:Distance0.700Time6:07.60Pace8:45.14
 
Leg 5:Distance0.405Time4:47.00Pace11:48.64
William's workout.
Split 1:Distance0.070Time0:46.50Pace11:04.29
Cumilative:Distance0.070Time0:46.50Pace11:04.29
Split 2:Distance0.070Time0:46.50Pace11:04.29
Cumilative:Distance0.140Time1:33.00Pace11:04.29
Split 3:Distance0.125Time1:42.20Pace13:37.60
Cumilative:Distance0.265Time3:15.20Pace12:16.60
Split 4:Distance0.070Time0:42.40Pace10:05.71
Cumilative:Distance0.335Time3:57.60Pace11:49.25
Split 5:Distance0.070Time0:49.40Pace11:45.71
Cumilative:Distance0.405Time4:47.00Pace11:48.64
 
Leg 6:Distance0.070Time0:37.50Pace8:55.71
Jogging across the field.
Leg 7:Distance0.170Time1:40.40Pace9:50.59
Joseph and Jacob's 500, timed Jacob.
Split 1:Distance0.100Time0:59.10Pace9:51.00
Cumilative:Distance0.100Time0:59.10Pace9:51.00
Split 2:Distance0.070Time0:41.30Pace9:50.00
Cumilative:Distance0.170Time1:40.40Pace9:50.59
 
Leg 8:Distance0.062Time0:21.30Pace5:43.55
Stephen's 100.
Leg 9:Distance0.065Time0:31.40Pace8:03.08
Not sure what this was.
Leg 10:Distance0.248Time2:23.70Pace9:39.44
400 with Matthew.
Leg 11:Distance0.000Time0:02.50Pace0:00.00
False start.
Leg 12:Distance0.062Time0:22.00Pace5:54.84
Another 100 with Stephen.
Leg 13:Distance1.000Time9:36.60Pace9:36.60
Back to the house.
Leg 14:Distance1.000Time8:25.40Pace8:25.40
With Jacob.
Leg 15:Distance5.000Time38:34.30Pace7:42.86
Alone.

Black Crocs 2 Miles: 10.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.970.007.280.0011.25

Fast Running Friend Workout - 2016-06-22 06:37:48
Workout Totals: Distance11.250Time1:19:55.10Pace7:06.23
Did a workout. Same as last week. 2x1 mile up (5:46.3,6:06.3), 3 down (16:44.1), and 1 more up 6:04.9. The wind on the second and the third mile was very strong. In both I was headed for sub-6:00 at 1 K, but then slowed down to 6:20-6:30 pace over the last 600 meters. The wind did help in the 3 mile down, though, making it quite a bit easier than last week.

The younger kids ran their usual distances. Do not remember what Benjamin's total was - I am thinking he did 6+4 or 8+2 in two runs.
Leg 1:Distance2.280Time17:43.50Pace7:46.45
Warm-up.
Leg 2:Distance1.000Time5:46.30Pace5:46.30
Interval up the canyon.
Leg 3:Distance0.500Time4:52.00Pace9:44.00
Recovery.
Leg 4:Distance1.000Time6:06.30Pace6:06.30
One more up the canyon, strong winds at the end.
Leg 5:Distance0.500Time4:43.80Pace9:27.60
Recovery.
Leg 6:Distance3.000Time16:44.10Pace5:34.70
Down the canyon, strong tail wind in places.
Leg 7:Distance0.500Time5:01.70Pace10:03.40
Recovery.
Leg 8:Distance1.000Time6:04.90Pace6:04.90
Last interval up the canyon, strong winds again.
Leg 9:Distance1.220Time10:33.50Pace8:39.26
Cool-down.
Leg 10:Distance0.250Time2:19.00Pace9:16.00
With Matthew.

Black Crocs 2 Miles: 11.25
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 - 2016-06-23 07:32:46
Workout Totals: Distance12.040Time1:35:02.80Pace7:53.65
12 easy today. The boys are tapering for the regional meet in Bozeman. Jenny ran a bit less due to a cold today.
Leg 1:Distance6.000Time47:36.50Pace7:56.08
With Benjamin.
Leg 2:Distance2.040Time17:32.60Pace8:35.98
With William, Joseph, and Jacob.
Leg 3:Distance1.000Time7:41.90Pace7:41.90
With Jacob.
Leg 4:Distance3.000Time22:11.80Pace7:23.93
Alone.

Black Crocs 2 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.140.003.000.0012.14

Fast Running Friend Workout - 2016-06-24 06:30:24
Workout Totals: Distance12.140Time1:26:10.10Pace7:05.87
12 total with a 3 mile tempo down the canyon in 16:40. Then drove the boys to Bozeman.

Benjamin, Joseph, Jacob, and William did light running this morning. Other kids ran their usual distances.

Benjamin and Joseph raced the 3000 when we got there. The conditions were finally good - aside from a 7.5 hour drive and still being at an elevation (4800 feet). But finally no major wind, cloudy skies, and 60 F or so temperature.

Fortunately Benjamin had somebody to run with - Teagan Olson from Montana. Teagan is a 9:51 3200 meter runner which would indicate that he should be able to run at least 9:20 in the 3000 even if he is not having the greatest day. For some reason, though, I noticed a pattern that when high school runners come to the USATF meet, they do not run anywhere near what they run in high school meets. Do they get out of shape that fast, or maybe just not enough girls they care about that are watching?

Our goal was for Benjamin to run something in the 9:10-9:15 range so he would be going into the nationals with a mark that would ensure being in the fast heat. Taking Benjamin's 2000 workout on Tuesday where he demonstrated that he could run 2:59 after a 3:08, I figured it would be OK for him to start conservatively. So I told him to follow Teagan for as long as the pace was 75 per quarter or faster. They did 74,75,76. Then I told Benjamin he needed to run 72. He told me to shut up, but then 100 meters later took the lead and made an effort to get the pace to where it ought to be. 74, 73 (6:12 at 2000) - Teagan fell back during this lap and ended up with 9:39. 75,74, and 34 for the last 200. Official time 9:16.10, new regional meet record. Not much of a record due to the lack of competitiveness in these meets in the high school age divisions, but hopefully it will act as a motivator for faster runners to come and try to beat it.

Last 1 K I think was a high 3:03. I am very encouraged that Benjamin could run this fast alone in the last kilometer of a race at altitude after not completely jogging the first 2 while still recovering from an injury. Now we just need to bring him healthy to the nationals.

Joseph ran 11:13.59 taking 4th place in his age division - an official PR, but I was expecting at least 10 seconds faster - even after the first 2 K I was still expecting 10 seconds faster. He had some issues. I noticed in the warm-up that his form looked funny. I asked him if his legs were OK, he told me yes. In retrospect it was a mistake, I should have massaged him anyway. He opened with 83, then 90, 87, 89, 91 hitting 2 K in 7:20. Normally after this he would be running no slower than 93,91, and 43 giving him 3:47 for the last 1 K. But his legs seized up - probably from sitting for 7 hours in the car - and he could not move - so 3:53 for the last 1 K. Well, at least he ran a PR, and hopefully can get into the fast heat at the nationals. His race was won by Jayden Fitzjerald in 10:40, which is a new regional meet record.

Benjamin jogged 2 more miles later at night after we got to the hotel.
Leg 1:Distance12.140Time1:26:10.10Pace7:05.87
My run today.
Split 1:Distance6.520Time48:26.60Pace7:25.80
Cumilative:Distance6.520Time48:26.60Pace7:25.80
Distance to dump some glycogen.
Split 2:Distance3.000Time16:40.20Pace5:33.40
Cumilative:Distance9.520Time1:05:06.80Pace6:50.38
Tempo run down the canyon - splits 5:35,5:34,5:31.
Split 3:Distance2.620Time21:03.30Pace8:02.18
Cumilative:Distance12.140Time1:26:10.10Pace7:05.87
Cool-down.
 

Black Crocs 2 Miles: 12.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fast Running Friend Workout - 2016-06-25 07:09:51
Workout Totals: Distance10.500Time1:29:58.40Pace8:34.13
Easy runs today for me and Benjamin, we both did 10, although not all of it together. Joseph ran 4.

Jacob and William raced the 800 in the regional meet. Jacob ran 2:43.90 taking second after Tillman Bartholomew who ran 2:39.65. Jacob ran OK in the first 200 (37), then sort of OK in the second 200 (41), and then he lost steam and ran 85 for the last 400 at a more or less even pace. Tillman caught him at 500, and Jacob could not go with him. I was actually expecting something along those lines from Jacob today given the stress of travelling, warm weather, and having to wait until 3:30 pm to start the race. Due to the rolling schedule we did not know when the race would start, so we showed up at 10 am just in case and waited. Next time I am going to make a strong push for the race directors to commit for each race to start it no earlier than a certain reasonable time so you can at least plan somewhat.

William managed to run a PR, though - 3:11.99. I was quite happy with that given the circumstances. I think he is just more fit. I was not quite as happy about his splits, though. Well, I was happy about 89 for the first quarter, but not happy at all about 1:42 for the second. I supposed this means he is capable of a low 3:00, but just like Jacob, due to the fatigue of travel and the stresses of the day he could run his race pace only for the first lap.

He got beat by McCallen Campbell from Idaho who ran 3:03.71 - also not his best time by at least 10 seconds. McCallen is a son of Brady Campbell who is Carson Campbell's brother.

Then we drove home. On the way back we took a different route going through Dillon, and made a slightly faster time - 7 hours and 20 minutes.
Leg 1:Distance4.000Time33:19.70Pace8:19.93
Leg 2:Distance6.000Time46:03.10Pace7:40.52
Leg 3:Distance0.500Time4:39.70Pace9:19.40
Leg 4:Distance0.000Time3:11.90Pace0:00.00
Split 1:Distance0.000Time0:20.10Pace0:00.00
Cumilative:Distance0.000Time0:20.10Pace0:00.00
Split 2:Distance0.000Time1:35.80Pace0:00.00
Cumilative:Distance0.000Time1:55.90Pace0:00.00
Split 3:Distance0.000Time1:16.00Pace0:00.00
Cumilative:Distance0.000Time3:11.90Pace0:00.00
 
Leg 5:Distance0.000Time2:44.00Pace0:00.00
Split 1:Distance0.000Time0:18.50Pace0:00.00
Cumilative:Distance0.000Time0:18.50Pace0:00.00
Split 2:Distance0.000Time1:22.40Pace0:00.00
Cumilative:Distance0.000Time1:40.90Pace0:00.00
Split 3:Distance0.000Time1:03.10Pace0:00.00
Cumilative:Distance0.000Time2:44.00Pace0:00.00
 

Black Crocs 2 Miles: 10.50
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 or rest. Went to church as usual. Took a nap in the afternoon as usual. In the evening Sarah and I went to a marriage fireside. The speaker talked about 95/5 principle, as opposed to 50/50. You do 95%, you expect your spouse to do 5%. If both husband and wife take this approach, the marriage works great.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.006.000.0011.00

Fast Running Friend Workout - 2016-06-27 07:29:28
Workout Totals: Distance11.000Time1:17:02.30Pace7:00.21
Did my 2x1 up + 3 down + 1 up workout. The times were 5:50, 6:05, 16:42, 6:13 - strong wind again. Felt energetic in the warm up, then by the first interval the energy disappeared. I was able to run OK in the 3 mile down, but it was different - the splits were 5:34,5:33,5:35.

The kids ran their usual distances today on their own. Benjamin did 6 + 4, still dealing with hip issues.
Leg 1:Distance2.280Time17:20.60Pace7:36.40
Warm-up.
Leg 2:Distance1.000Time5:50.20Pace5:50.20
up
Leg 3:Distance0.500Time4:47.90Pace9:35.80
recovery
Leg 4:Distance1.000Time6:05.00Pace6:05.00
up, strong wind at the end
Leg 5:Distance0.500Time4:44.90Pace9:29.80
Leg 6:Distance3.000Time16:42.30Pace5:34.10
down
Leg 7:Distance0.500Time4:36.70Pace9:13.40
recovery
Leg 8:Distance1.000Time6:13.20Pace6:13.20
up, strong wind at the end
Leg 9:Distance1.220Time10:41.50Pace8:45.82
Cool-down.

Black Crocs 2 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.252.000.000.0013.25

Fast Running Friend Workout - 2016-06-28 06:38:39
Workout Totals: Distance9.160Time1:10:36.50Pace7:42.50
Today was a busy day. Julia was at the girl's camp and ran some distance close to 3 miles. In the morning I ran with 4 Jenny, another mile alone, then took Joseph and Jacob - with Benjamin helping me - for a 2 mile time trial down the canyon - Joseph's idea, he wanted to know how fast he could run 2 miles down the canyon. I tried to pace the boys for 88 seconds per quarter, and that ended up being pretty close to their fitness for today. Jacob struggled but still ran 5:53/5:57. Joseph did 5:52/5:54. Afterwards both of them were feeling it in the legs.

Benjamin was having hip issues, but was able to do a 5.02 tempo run in 29:16 (including the run with the boys) with 2 breaks to stretch. He ran total of 11.5 in two runs - 7.5 + 4.

Then I took Jenny to the girl's camp where I volunteered to stay overnight for security. I added another 4.25 miles there. The elevation varied between 8800 and 9100 feet and needless to say the course was hilly.
Leg 1:Distance5.010Time39:15.10Pace7:50.08
First 4 with Jenny.
Leg 2:Distance0.450Time4:38.90Pace10:19.78
With Joseph, Jacob, and Benjamin.
Leg 3:Distance2.000Time11:50.40Pace5:55.20
With Joseph, Jacob, and Benjamin down the canyon. Joseph and Benjamin were a bit a head with 11:46.
Leg 4:Distance1.700Time14:52.10Pace8:44.76
Cool-down with Joseph and Jacob.
Fast Running Friend Workout - 2016-06-28 20:09:11
Workout Totals: Distance4.250Time34:39.60Pace8:09.32
Measured the course for Jenny and Julia's run in the morning and tried it out. Put in around 7:20-7:30 effort, actual pace was 8:10 on average, but it varied a lot with the terrain.
Leg 1:Distance4.250Time34:39.60Pace8:09.32
Hilly run at 8800 - 9100 feet at the girl's camp.

Black Crocs 2 Miles: 13.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

Fast Running Friend Workout - 2016-06-29 07:03:53
Workout Totals: Distance10.150Time1:26:19.40Pace8:30.29
I ran at the girl's camp this morning. Jenny and Julia did 4.25. It was hard for them - both struggle with low iron, and the course was at 9000 feet with hills. They did manage to average sub-10:00, though, which I thought was very good. Once we were done, I ran some more to reach the goal of 10 miles for the day.

Benjamin did 8+2, everybody else their usual distances.
Leg 1:Distance4.250Time40:04.50Pace9:25.76
With Jenny and Julia.
Leg 2:Distance5.900Time46:14.90Pace7:50.32
Alone.
Leg 3:Distance0.000Time0:00.00Pace0:00.00
Split 1:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
 

Black Crocs 2 Miles: 10.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.080.000.000.0010.08

Fast Running Friend Workout - 2016-06-30 08:07:08
Workout Totals: Distance10.080Time1:21:46.20Pace8:06.73
Total of 10. All with the kids. Benjamin did 8+2, Jenny 2, Julia 3, Joseph and Jacob 4, William 2, Stephen 1, Matthew 0.25. Benjamin had a cold, but we were able to work around it by taking water breaks every mile. From what I have observed, it appears he is very sensitive to dehydration - even when healthy right now and under moderate temperatures/sun exposure he can get very tired if he does not take in water frequently. When he has a cold, things are significantly worse.
Leg 1:Distance1.020Time9:10.30Pace8:59.51
With Benjamin, Joseph, Jacob, William, and Stephen plus Matthew and Mary in the stroller.
Leg 2:Distance1.020Time8:12.40Pace8:02.75
Same company minus Benjamin and Stephen.
Leg 3:Distance0.250Time2:20.70Pace9:22.80
With Matthew.
Leg 4:Distance2.040Time16:42.30Pace8:11.32
With Joseph and Jacob.
Leg 5:Distance0.750Time5:34.50Pace7:26.00
Alone.
Leg 6:Distance5.000Time39:46.00Pace7:57.20
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.140.000.000.0016.14

Fast Running Friend Workout - 2016-07-01 07:38:03
Workout Totals: Distance16.140Time1:51:37.60Pace6:54.97
I found myself in a dilemma. I needed to get a long run in with a tempo somehow. Benjamin needed to get a long tempo in. Sarah is 27 weeks pregnant and cannot run uphill, so she needs to start her run in the canyon. Benjamin has a cold and his hip is still not 100%. We have a 5 K (Murray Fun Days) coming up on Monday. Little boys need to run as well. Somehow I managed to find a solution that addressed all of the issues this morning.

Benjamin and I took Sarah to Canyon Glen Park. She ran home from there. We warmed-up 3.45 to the magic mark above Vivian Park and then did 8 mile tempo to the house. I carried a bottle with Emergen-C as I thought if he carried it it would mess up his already messed up form even more and we stopped religiously for Benjamin to take a few sips and stretch at the end of every mile. Benjamin was able to get through the run without major issues and finished strong gapping me by 10 seconds over the last 0.2 on the hill. He averaged 5:42 for the whole run, I got 5:43.5 average.

Then I ran back 4.7 to the car with Joseph and Jacob - we also stopped every mile for Emergen-C and to massage Joseph's legs. So I managed to get in 16 miles today with 8 of it at a tempo pace. Benjamin got in 11.5. Jenny and Julia ran with William and Stephen - usual distances.
Leg 1:Distance3.450Time28:30.40Pace8:15.77
Warm-up with Benjamin.
Leg 2:Distance8.000Time45:49.00Pace5:43.62
8 mile tempo with Benjamin.
Leg 3:Distance4.690Time37:18.20Pace7:57.23
With Joseph and Jacob.

Black Crocs 2 Miles: 16.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.3111.31

Fast Running Friend Workout - 2016-07-02 07:58:44
Workout Totals: Distance11.311Time1:33:06.50Pace8:13.90
Today Joseph and Jacob did a 500 time trial on the track. Joseph got 1:34.6, Jacob 1:35.7, splits were Joseph - 17,18,20,20,19. Jacob - 17,19,21,19,19.

Benjamin did 8, William 3, Stephen 2, Joseph and Jacob 5, Julia 3, Jenny 4, Matthew 0.25.
Leg 1:Distance1.000Time9:13.90Pace9:13.90
Warm up with Benjamin, Joseph, Jacob, William, and Stephen, plus Matthew and Mary in the stroller.
Leg 2:Distance0.311Time1:35.70Pace5:07.72
Joseph and Jacob's time trial.
Split 1:Distance0.305Time1:34.60Pace5:10.16
Cumilative:Distance0.305Time1:34.60Pace5:10.16
Split 2:Distance0.006Time0:01.10Pace3:03.33
Cumilative:Distance0.311Time1:35.70Pace5:07.72
 
Leg 3:Distance1.000Time9:38.80Pace9:38.80
Back to the house with the gang.
Leg 4:Distance0.250Time2:20.10Pace9:20.40
With Matthew.
Leg 5:Distance2.750Time23:44.80Pace8:38.11
With Joseph and Jacob.
Leg 6:Distance5.000Time39:16.80Pace7:51.36
With Benjamin.
Leg 7:Distance1.000Time7:16.40Pace7:16.40
With William.

Black Crocs 2 Miles: 11.31
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. It was a Fast Sunday. Took a nap in the afternoon. We had Sarah's family over for dinner in the evening. A lot of people, in addition to our family and Benjamin's friend Grant who is living with us, we had 26 people if I counted right.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Race: Murray Fun Days 5 K (3.107 Miles) 00:17:54, Place overall: 8, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.950.000.003.1111.06

Fast Running Friend Workout - 2016-07-04 07:32:53
Workout Totals: Distance11.057Time1:22:39.10Pace7:28.50
Murray Fun Days 5 K, 17:54 officially, 17:51.4 on my watch, 8th overall, 3rd master. The reason for the difference of 3 seconds is the mess up at the start. The start was very uncertain, so the timer was started before they told the runners in no uncertain terms that they should actually start.

Runners ahead of me - Anthony Costales won with 15:36, then Teren Jameson 16:14, Ken Richardson 16:29, Benjamin 16:42 officially (16:40 on his watch), Albert Wint 17:11, Matthew Wolpert 17:36 (1st master), Mark Payne 17:51 officially, 17:48 on his watch, consistent difference with mine).

I ran with Mark most of the way. The first mile was 5:36 (uphill), second 5:38 (small part uphill, the rest downhill), and then 6:37 for 3.107, 5:58.7 pace for the rest of it on rolling hills. Matthew passed us around the 4 K mark, neither of us could latch on, but Mark gapped me there and I could not close it. My legs felt shaky after the run, so it appears that the issue was the lack of leg strength.

I am happy with the first 2 miles, but not with the last one.

I told Benjamin to start conservatively as an experiment to see if he could close strong. He started perhaps too conservatively, and he could not close super strong either, although perhaps it was not too bad for the heat and the hills. So 5:34, 5:11, and 5:55 for the last 1.107, so 5:20.7 pace. He was closing on Ken but ran out of road. Do not know if he would have been faster with a faster start.

The conditions were warm as usual.

We cooled down with a new friend - Kenny "The Apache" Searle who blogs here as well.

Later I ran with Joseph and Jacob in the canyon.
Leg 1:Distance1.250Time9:26.20Pace7:32.96
Warm-up with Benjamin.
Leg 2:Distance3.107Time17:51.40Pace5:44.83
The race.
Leg 3:Distance2.700Time24:25.10Pace9:02.63
Cool-down with Benjamin and Kenny.
Leg 4:Distance4.000Time30:56.40Pace7:44.10
With Joseph and Jacob.

Black Crocs 2 Miles: 11.05
Night Sleep Time: 6.50Nap Time: 1.00Total Sleep Time: 7.50
Comments
From Kenny the Apache on Tue, Jul 05, 2016 at 11:11:33 from 173.240.47.125

It was awsome man!!! Pleasure meeting you and Benjamin!!! I'm planning on running with you guys at Draper Days!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Fast Running Friend Workout - 2016-07-05 07:30:11
Workout Totals: Distance10.750Time1:26:15.30Pace8:01.42
Total of 10. Joseph and Jacob did 4.69, Jenny 3 with plan to run 2 more in the evening, Julia 2 with the plan to run 2 more, William 2, Stephen 1. Matthew will run 0.25 later tonight.
Leg 1:Distance4.690Time37:38.70Pace8:01.60
With Joseph and Jacob.
Leg 2:Distance1.020Time9:15.00Pace9:04.12
With Jenny and Stephen.
Leg 3:Distance2.040Time17:23.20Pace8:31.37
With Jenny and William.
Leg 4:Distance3.000Time21:58.40Pace7:19.47
Alone.

Black Crocs 2 Miles: 10.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.003.000.7514.13

Fast Running Friend Workout - 2016-07-06 07:21:11
Workout Totals: Distance14.130Time1:48:57.30Pace7:42.65
Did a workout with Benjamin with Draper Days 5 K in mind. First 3 mile tempo run in the canyon with the first 0.75 uphill, then 180 turn, 1.5 downhill, 180 turn, and 0.75 uphill. I ran the splits of (up) 88,88,91,(down) 84,83,83,84,86,86,(up)93,90,89 - total 17.25.7. Benjamin paced me through the first 1.5, then ran (down) 73,75,78, (up) 92, 88, 84 - 16:47 total.

Benjamin experienced an odd loss of power. First he was clumsy on the turnaround - his first post-180 100 was 25 seconds. Then something happened in his last 100 - it was 24 seconds. He thought the problem was of neurological nature - he did not feel his breathing was being taxed.

Then we did 4 x 0.25, 3 up, 1 down with long recoveries (0.25 jog). This time Benjamin felt no neurological problems - (up) 68.7, 66.3, 66.5, (down) 59.7.

I got (up) 78.8, 77.9, 76.5, (down) 70.2.

Then we cooled down, and I ran 4 more with Joseph and Jacob. I was hoping for a leisurely cool-down, but they made me work.
Leg 1:Distance3.030Time25:20.50Pace8:21.82
Warm-up - with Benjamin.
Leg 2:Distance3.000Time17:25.70Pace5:48.57
Tempo run.
Leg 3:Distance1.100Time10:38.10Pace9:40.09
Recovery.
Leg 4:Distance0.250Time1:18.80Pace5:15.20
Leg 5:Distance0.250Time3:07.00Pace12:28.00
Leg 6:Distance0.250Time1:17.90Pace5:11.60
Leg 7:Distance0.250Time2:52.00Pace11:28.00
Leg 8:Distance0.250Time1:16.50Pace5:06.00
Leg 9:Distance0.250Time3:00.50Pace12:02.00
Leg 10:Distance0.250Time1:10.20Pace4:40.80
Leg 11:Distance1.250Time11:38.