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
2918.1763.36394.57180.613556.71
Camouflage Crocs 1 Miles: 1153.08Camouflage Crocs 2 Miles: 938.88Red Crocs Miles: 1434.69Saucony Type A Miles: 20.30
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
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-01-02 09:50:39
Workout Totals: Distance10.500Time1:33:01.50Pace8:51.57
Lots of snow today, had a hard time getting through our runs. Usual distances.
Leg 1:Distance0.500Time5:02.20Pace10:04.40
With Matthew.
Leg 2:Distance1.000Time9:29.40Pace9:29.40
With Stephen, William, and Benjamin.
Leg 3:Distance1.000Time8:07.20Pace8:07.20
With William and Benjamin.
Leg 4:Distance4.000Time35:28.70Pace8:52.17
With Jenny, Benjamin, and Joseph, I think.
Leg 5:Distance4.000Time34:54.00Pace8:43.50
With Benjamin, Julia and Joseph

Camouflage Crocs 1 Miles: 10.50
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 - 2017-01-03 10:33:21
Workout Totals: Distance10.500Time1:23:49.20Pace7:58.97
Usual runs. More runnable than the day before.
Leg 1:Distance4.000Time32:20.00Pace8:05.00
With Joseph, Jacob, Benjamin, and Jenny.
Leg 2:Distance6.000Time46:06.70Pace7:41.12
With Benjamin.
Leg 3:Distance0.500Time5:22.50Pace10:45.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.530.005.000.0010.53

Fast Running Friend Workout - 2017-01-04 10:09:56
Workout Totals: Distance10.530Time1:15:11.80Pace7:08.47
Usual runs for the kids. Benjamin and I did a tempo run on the out-and-back course from our house to the canyon and back. We had some snow, and that course has a good amount of momentum breaking hills, so I thought maybe I'd run 30:30, but I had more juice than I thought, and even closed with a 6:01 uphill mile with a decent portion of it on snow.
Leg 1:Distance1.000Time7:58.30Pace7:58.30
With Benjamin.
Leg 2:Distance4.000Time32:22.70Pace8:05.68
With Benjamin, Joseph, and Jacob.
Leg 3:Distance5.000Time29:39.90Pace5:55.98
Tempo run with Benjamin - out and back from the house on hills.
Leg 4:Distance0.030Time0:19.50Pace10:50.00
False start with Matthew.
Leg 5:Distance0.500Time4:51.40Pace9:42.80
With Matthew for real.

Camouflage Crocs 1 Miles: 10.53
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 - 2017-01-05 10:19:20
Workout Totals: Distance10.040Time1:25:13.60Pace8:29.32
Lots of snow today. Plowed. Had some issues with the ATV - it ran out of gas, and also the plow got messed up. Had our mechanically inclined friend Jacob help me with it - he got it working enough for me to be able to drive home.
Leg 1:Distance0.500Time5:15.00Pace10:30.00
With Matthew.
Leg 2:Distance4.000Time32:08.70Pace8:02.18
With Joseph, Jacob, Julia, and Benjamin.
Leg 3:Distance2.040Time19:14.30Pace9:25.83
With Benjamin, William, and Stephen.
Leg 4:Distance1.000Time8:51.20Pace8:51.20
With Benjamin and William.
Leg 5:Distance2.500Time19:44.40Pace7:53.76
With Benjamin.

Camouflage Crocs 1 Miles: 10.04
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 - 2017-01-06 16:37:57
Workout Totals: Distance10.000Time1:23:08.10Pace8:18.81
Usual distances for everybody today, except William did 4.
Leg 1:Distance0.500Time5:01.90Pace10:03.80
Rare occurrence - with all of our six boys together: Benjamin, Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance1.000Time8:53.40Pace8:53.40
With Stephen.
Leg 3:Distance2.500Time21:42.60Pace8:41.04
With Joseph, Jacob, William, and Benjamin.
Leg 4:Distance6.000Time47:30.20Pace7:55.03
With Benjamin.

Camouflage Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.580.000.000.0015.58

Fast Running Friend Workout - 2017-01-07 11:10:45
Workout Totals: Distance15.580Time2:06:37.80Pace8:07.66
15.5 total for me, 15 for Benjamin. Usual Saturday distance for everybody except for William who did 3. Lots of snow, slow pace.
Leg 1:Distance0.500Time5:08.80Pace10:17.60
With Matthew.
Leg 2:Distance2.040Time18:53.30Pace9:15.54
With Stephen.
Leg 3:Distance1.000Time8:24.00Pace8:24.00
With William, Joseph, and Jacob.
Leg 4:Distance2.040Time16:44.60Pace8:12.45
With Joseph and Jacob.
Leg 5:Distance10.000Time1:17:27.10Pace7:44.71
With Benjamin.

Camouflage Crocs 1 Miles: 15.58
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. Had our friend Vasya and his family over in the evening. Vasya grew up in Kiev and served a mission in Moscow. We had a good conversation. Benjamin got a Ukraininan culture and Ukrainian/Russian language lesson. I learned some Ukrainian as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.260.000.000.008.26

Fast Running Friend Workout - 2017-01-09 09:24:23
Workout Totals: Distance8.260Time1:07:40.20Pace8:11.55
Got a stomach bug. Threw up in the middle of the night. That clogged the sink. Spent 1.5 hours unclogging it. Could not eat anything the whole day, but Emergen-C went it. Was finally successful with a plunger trick. It took a heroic effort to run 3.75 in the morning. Then I felt better, so 4 in the afternoon would have been less heroic if it had not been raining.

Kids ran their usual distances. Jenny started BYU.
Leg 1:Distance3.750Time31:34.70Pace8:25.25
With Benjamin.
Leg 2:Distance0.500Time5:02.00Pace10:04.00
With Matthew.
Leg 3:Distance4.010Time31:03.50Pace7:44.71
Alone.

Camouflage Crocs 1 Miles: 8.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.650.001.000.0010.65

Fast Running Friend Workout - 2017-01-10 16:48:35
Workout Totals: Distance10.650Time1:27:21.30Pace8:12.14
Usual distances for the kids. I am back to normal distance, but still not 100% from the stomach bug. Benjamin and I did a mile pickup down the canyon. The surface was not perfect, but not terrible either. He ran 4:49, I got 5:46, and that was all I had. Glycogen depletion affects you in distances as short as one mile - their is something somewhere that dials down top power output if fuel is low even if there is enough to make it.
Leg 1:Distance1.000Time8:07.00Pace8:07.00
With Benjamin, Joseph, and Jacob.
Leg 2:Distance3.000Time25:13.00Pace8:24.33
With Benjamin, Joseph, and Jacob after a bathroom stop.
Leg 3:Distance2.600Time21:00.70Pace8:04.88
With Benjamin in the evening - warm-up.
Leg 4:Distance2.550Time20:22.10Pace7:59.25
Pickup for a mile, then jog home.
Split 1:Distance1.000Time5:46.30Pace5:46.30
Cumilative:Distance1.000Time5:46.30Pace5:46.30
Learned more about the symptoms of glycogen depletion.
Split 2:Distance1.550Time14:35.80Pace9:25.03
Cumilative:Distance2.550Time20:22.10Pace7:59.25
Cool-down.
 
Leg 5:Distance1.000Time7:40.40Pace7:40.40
Alone.
Leg 6:Distance0.500Time4:58.10Pace9:56.20
With Matthew.

Camouflage Crocs 1 Miles: 10.65
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 - 2017-01-11 09:04:48
Workout Totals: Distance10.040Time1:26:32.90Pace8:37.22
Feeling better. Usual distances for everybody. Lots of snow - slow pace.
Leg 1:Distance4.000Time35:36.40Pace8:54.10
With Jenny.
Leg 2:Distance3.000Time27:00.90Pace9:00.30
With William.
Leg 3:Distance1.000Time7:52.30Pace7:52.30
Alone.
Leg 4:Distance2.040Time16:03.30Pace7:52.21
Alone.

Camouflage Crocs 1 Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.601.001.000.0010.60

Fast Running Friend Workout - 2017-01-12 12:33:50
Workout Totals: Distance10.600Time1:21:34.40Pace7:41.74
Took the kids to the indoor track at BYU today. William got a new mile record - 6:24.8 -first time under 6:30. Jacob and Stephen struggled, though. They ran fast, but were not up to record pace. Joseph just jogged.

Usual distances for everybody.

Total of 10.5 for me.
Leg 1:Distance0.550Time5:09.30Pace9:22.36
To the track from where we parked.
Leg 2:Distance1.000Time7:52.60Pace7:52.60
With Stephen.
Leg 3:Distance1.000Time5:57.40Pace5:57.40
With Jacob.
Leg 4:Distance1.000Time6:24.80Pace6:24.80
With William - splits by 0.2 were 1:15, 1:18, 1:18, 1:19, 1:14.
Leg 5:Distance0.550Time5:26.50Pace9:53.64
Back to the car.
Leg 6:Distance1.000Time8:07.30Pace8:07.30
With Joseph and Jacob at home.
Leg 7:Distance0.500Time4:51.30Pace9:42.60
With Matthew.
Leg 8:Distance5.000Time37:45.20Pace7:33.04
Alone.

Camouflage Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.140.004.001.0013.14

Fast Running Friend Workout - 2017-01-13 13:16:40
Workout Totals: Distance13.140Time1:40:10.00Pace7:37.38
Did a workout with Benjamin. 2 mile tempo down the canyon (9:53/11:18), then on the way back up 4x400 with 200 recovery (I did around 84-86, Benjamin 72-75), then another 2 mile tempo down the canyon (10:07/11:27). The road was mostly clear but it was cold enough to where we had to wear a good amount of clothes, and I felt bothered by the cold air and the clothes.

Kids ran usual distances.
Leg 1:Distance1.040Time8:33.30Pace8:13.56
Warm-up.
Leg 2:Distance2.000Time11:18.70Pace5:39.35
First tempo.
Leg 3:Distance2.000Time16:18.00Pace8:09.00
4x400 with 200 recovery + some jogging on the way up.
Split 1:Distance0.250Time2:27.30Pace9:49.20
Cumilative:Distance0.250Time2:27.30Pace9:49.20
Split 2:Distance0.250Time1:26.50Pace5:46.00
Cumilative:Distance0.500Time3:53.80Pace7:47.60
Split 3:Distance0.125Time1:22.60Pace11:00.80
Cumilative:Distance0.625Time5:16.40Pace8:26.24
Split 4:Distance0.250Time1:24.90Pace5:39.60
Cumilative:Distance0.875Time6:41.30Pace7:38.63
Split 5:Distance0.125Time1:20.90Pace10:47.20
Cumilative:Distance1.000Time8:02.20Pace8:02.20
Split 6:Distance0.250Time1:24.00Pace5:36.00
Cumilative:Distance1.250Time9:26.20Pace7:32.96
Split 7:Distance0.125Time1:24.90Pace11:19.20
Cumilative:Distance1.375Time10:51.10Pace7:53.53
Split 8:Distance0.250Time1:24.20Pace5:36.80
Cumilative:Distance1.625Time12:15.30Pace7:32.49
Split 9:Distance0.375Time4:02.70Pace10:47.20
Cumilative:Distance2.000Time16:18.00Pace8:09.00
 
Leg 4:Distance2.000Time11:27.70Pace5:43.85
Second tempo down.
Leg 5:Distance1.550Time15:02.40Pace9:42.19
Back to the house.
Leg 6:Distance4.050Time32:18.30Pace7:58.59
From the house to the car with Benjamin, Joseph, and Jacob.
Leg 7:Distance0.500Time5:11.60Pace10:23.20
With Matthew.

Camouflage Crocs 1 Miles: 13.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

Fast Running Friend Workout - 2017-01-14 12:14:10
Workout Totals: Distance15.500Time2:01:10.50Pace7:49.06
15.5 for me, 15 for Benjamin, usual Saturday distances for everybody else except for Jenny - I think she ran less due to not feeling 100%.
Leg 1:Distance1.000Time7:52.50Pace7:52.50
With Benjamin, Joseph, and Jacob.
Leg 2:Distance4.000Time31:44.20Pace7:56.05
Added William, I think.
Leg 3:Distance10.000Time1:16:32.90Pace7:39.29
With Benjamin.
Leg 4:Distance0.500Time5:00.90Pace10:01.80
With Matthew.

Camouflage Crocs 1 Miles: 15.50
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 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
10.540.000.000.0010.54

Fast Running Friend Workout - 2017-01-16 11:28:59
Workout Totals: Distance10.540Time1:24:22.60Pace8:00.32
Usual distances for everybody except Jenny. She had a stomach bug and could barely get out of bed all day.
Leg 1:Distance4.000Time32:36.90Pace8:09.23
With Joseph and Benjamin.
Leg 2:Distance2.040Time15:53.50Pace7:47.40
With Benjamin.
Leg 3:Distance3.000Time23:28.00Pace7:49.33
With William.
Leg 4:Distance1.000Time7:44.10Pace7:44.10
With Jacob.
Leg 5:Distance0.500Time4:40.10Pace9:20.20
With Matthew.

Camouflage Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2017-01-17 16:11:47
Workout Totals: Distance11.000Time1:25:49.30Pace7:48.12
Again usual distances. Jenny felt better, was able to eat a little bit, and ran 1 mile in 7:53.
Leg 1:Distance3.000Time23:33.50Pace7:51.17
With William.
Leg 2:Distance1.000Time6:44.10Pace6:44.10
With Jacob.
Leg 3:Distance6.000Time47:38.00Pace7:56.33
With Benjamin.
Leg 4:Distance1.000Time7:53.70Pace7:53.70
With Jenny.

Camouflage Crocs 1 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.950.000.005.0010.95

Fast Running Friend Workout - 2017-01-18 12:41:55
Workout Totals: Distance10.945Time1:24:04.00Pace7:40.85
Did a workout in the canyon with Benjamin. 8x1000 with 200 recovery alternating down and up. I started out at 3:16 down, then settled at 3:26-3:27 range. On the way up things were much harder. The first one was 3:48, then 3:53, 3:54, and as slow as 3:58 on the last one - no power in combination with uphill/headwind.

Jacob did the third one with me and kept up. Joseph did the fifth and fell back about a second before the finish, and then he also did the first 300 of the fourth.

Benjamin had a very good workout. He averaged a bit slower than 3:00 on the way down, and a bit slower than 3:20 on the way up, with the range of 2:56-3:04 on the way down, and 3:16-3:24 on the way up.

Usual day for other kids.
Leg 1:Distance1.450Time12:26.30Pace8:34.69
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance5.875Time39:37.50Pace6:44.68
Workout.
Split 1:Distance0.625Time3:16.40Pace5:14.24
Cumilative:Distance0.625Time3:16.40Pace5:14.24
Split 2:Distance0.125Time1:18.10Pace10:24.80
Cumilative:Distance0.750Time4:34.50Pace6:06.00
Split 3:Distance0.625Time3:48.40Pace6:05.44
Cumilative:Distance1.375Time8:22.90Pace6:05.75
Split 4:Distance0.125Time1:31.00Pace12:08.00
Cumilative:Distance1.500Time9:53.90Pace6:35.93
Split 5:Distance0.625Time3:26.40Pace5:30.24
Cumilative:Distance2.125Time13:20.30Pace6:16.61
Split 6:Distance0.125Time1:23.30Pace11:06.40
Cumilative:Distance2.250Time14:43.60Pace6:32.71
Split 7:Distance0.625Time3:53.80Pace6:14.08
Cumilative:Distance2.875Time18:37.40Pace6:28.66
Split 8:Distance0.125Time1:36.10Pace12:48.80
Cumilative:Distance3.000Time20:13.50Pace6:44.50
Split 9:Distance0.625Time3:26.60Pace5:30.56
Cumilative:Distance3.625Time23:40.10Pace6:31.75
Split 10:Distance0.125Time1:29.70Pace11:57.60
Cumilative:Distance3.750Time25:09.80Pace6:42.61
Split 11:Distance0.625Time3:54.20Pace6:14.72
Cumilative:Distance4.375Time29:04.00Pace6:38.63
Split 12:Distance0.125Time1:33.80Pace12:30.40
Cumilative:Distance4.500Time30:37.80Pace6:48.40
Split 13:Distance0.625Time3:27.90Pace5:32.64
Cumilative:Distance5.125Time34:05.70Pace6:39.16
Split 14:Distance0.125Time1:33.40Pace12:27.20
Cumilative:Distance5.250Time35:39.10Pace6:47.45
Split 15:Distance0.625Time3:58.40Pace6:21.44
Cumilative:Distance5.875Time39:37.50Pace6:44.68
 
Leg 3:Distance0.120Time1:15.50Pace10:29.17
Back to the car.
Leg 4:Distance3.000Time25:42.30Pace8:34.10
With Benjamin and William.
Leg 5:Distance0.500Time5:02.40Pace10:04.80
With Matthew.

Camouflage Crocs 1 Miles: 10.94
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

Fast Running Friend Workout - 2017-01-19 15:45:44
Workout Totals: Distance10.560Time1:23:46.10Pace7:55.96
Usual day, usual distances for everybody.
Leg 1:Distance0.500Time4:47.00Pace9:34.00
With Matthew.
Leg 2:Distance2.030Time17:52.70Pace8:48.42
With Stephen, William, Joseph, and Jacob.
Leg 3:Distance2.030Time16:17.60Pace8:01.58
With Joseph and Jacob - William for the first mile.
Split 1:Distance1.000Time7:50.90Pace7:50.90
Cumilative:Distance1.000Time7:50.90Pace7:50.90
With William.
Split 2:Distance1.030Time8:26.70Pace8:11.94
Cumilative:Distance2.030Time16:17.60Pace8:01.58
 
Leg 4:Distance6.000Time44:48.80Pace7:28.13
Alone.

Camouflage Crocs 1 Miles: 10.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.540.005.000.0011.54

Fast Running Friend Workout - 2017-01-20 14:02:14
Workout Totals: Distance11.540Time1:23:19.60Pace7:13.24
Did a 5 mile tempo run with Benjamin. We had some more snow so it required some plowing to make it manageable, and even after plowing the course was still far from perfect. Part of the problem was that I did not plow the stretch between 2 and 3 miles assuming it would be clear, and it was not. Nevertheless we managed to get some fast running in. We ran from the house to the canyon and back. Benjamin paced me for first 2.5 in 15:07. Then he turned around and ran the last 2.5 in 13:11 - 5:16 pace - total 28:18 for 5. I ran it in 15:18, total 30:25. Very good result for Benjamin. He ran a bit over 4 K on pace for about 16:20 5 K on hills and with snow at 4700 - 4800 feet at the end of a tempo. I think this significantly better than his 15:51 at the BYU the track or 15:28 in San Francisco last year.

Joseph had a stomach bug, ran only 3 miles. Otherwise, usual distances for everybody.
Leg 1:Distance2.040Time16:34.00Pace8:07.25
With Benjamin.
Leg 2:Distance5.000Time30:26.10Pace6:05.22
Tempo run.
Leg 3:Distance0.500Time4:50.10Pace9:40.20
With Matthew.
Leg 4:Distance4.000Time31:29.40Pace7:52.35
With Jacob.

Camouflage Crocs 1 Miles: 11.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.580.000.000.0015.58

Fast Running Friend Workout - 2017-01-21 13:28:33
Workout Totals: Distance15.580Time2:09:52.40Pace8:20.15
Total of 15.5 for me, 15 for Benjamin, 6 for Joseph. Otherwise usual Saturday runs for the kids. Got snow again. Tripped, scraped the knee. Slow pace today.
Leg 1:Distance2.040Time16:10.60Pace7:55.78
With Benjamin.
Leg 2:Distance5.000Time42:35.70Pace8:31.14
With Benjamin and Jenny.
Leg 3:Distance0.500Time5:11.20Pace10:22.40
With Matthew.
Leg 4:Distance5.000Time40:32.70Pace8:06.54
With Benjamin, Joseph, and Jacob.
Leg 5:Distance1.000Time8:20.90Pace8:20.90
With Benjamin and Joseph.
Leg 6:Distance2.040Time17:01.30Pace8:20.64
With Benjamin and William.

Camouflage Crocs 1 Miles: 15.58
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
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-01-23 09:28:43
Workout Totals: Distance10.500Time1:28:32.00Pace8:25.90
Usual run, usual distances. Snowy day, slow pace.
Leg 1:Distance4.000Time32:57.80Pace8:14.45
With Benjamin, Joseph, and Jacob.
Leg 2:Distance3.000Time24:36.30Pace8:12.10
With Benjamin and somebody (Julia? William? maybe both).
Leg 3:Distance3.000Time25:10.30Pace8:23.43
With Benjamin.
Leg 4:Distance0.500Time5:47.60Pace11:35.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.000.000.0010.54

Fast Running Friend Workout - 2017-01-24 13:13:40
Workout Totals: Distance10.540Time1:24:50.60Pace8:02.98
Usual day, usual distances.
Leg 1:Distance4.000Time33:31.20Pace8:22.80
With Benjamin, Joseph, and Jacob.
Leg 2:Distance1.000Time7:42.40Pace7:42.40
With Benjamin.
Leg 3:Distance2.040Time14:45.50Pace7:14.07
Alone.
Leg 4:Distance3.000Time23:47.70Pace7:55.90
With William.
Leg 5:Distance0.500Time5:03.80Pace10:07.60
With Matthew.

Camouflage Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.002.002.2513.55

Fast Running Friend Workout - 2017-01-25 13:27:59
Workout Totals: Distance13.550Time1:50:30.90Pace8:09.37
Managed to squeeze in a workout with Benjamin. 2 mile tempo down the snowy but runnable canyon (11:49 for me, 10:51 for Benjamin), then 8x400 alternating directions on a seemingly flat stretch by the mouth of the canyon - was supposed to be with 200 recovery, but we took a long break after 4 due to the need to visit the bathroom. I averaged a bit slower than 80 in the first 4, and a bit faster in the last 4. Benjamin did all around 69, the last two in 68 and 67. Then during Joseph and Jacob's run we did the same stretch in 78 with them.

Otherwise, usual distances for the kids.
Leg 1:Distance1.000Time8:14.30Pace8:14.30
Warm-up.
Leg 2:Distance2.000Time11:49.40Pace5:54.70
Tempo run.
Leg 3:Distance1.400Time12:57.00Pace9:15.00
Recovery.
Leg 4:Distance3.350Time25:44.20Pace7:40.96
8x400 workout.
Split 1:Distance0.250Time1:19.80Pace5:19.20
Cumilative:Distance0.250Time1:19.80Pace5:19.20
Split 2:Distance0.125Time1:23.40Pace11:07.20
Cumilative:Distance0.375Time2:43.20Pace7:15.20
Split 3:Distance0.250Time1:21.10Pace5:24.40
Cumilative:Distance0.625Time4:04.30Pace6:30.88
Split 4:Distance0.125Time1:39.40Pace13:15.20
Cumilative:Distance0.750Time5:43.70Pace7:38.27
Split 5:Distance0.250Time1:20.60Pace5:22.40
Cumilative:Distance1.000Time7:04.30Pace7:04.30
Split 6:Distance0.125Time1:29.60Pace11:56.80
Cumilative:Distance1.125Time8:33.90Pace7:36.80
Split 7:Distance0.250Time1:21.70Pace5:26.80
Cumilative:Distance1.375Time9:55.60Pace7:13.16
Split 8:Distance0.600Time5:53.10Pace9:48.50
Cumilative:Distance1.975Time15:48.70Pace8:00.35
Split 9:Distance0.250Time1:17.50Pace5:10.00
Cumilative:Distance2.225Time17:06.20Pace7:41.21
Split 10:Distance0.125Time1:31.20Pace12:09.60
Cumilative:Distance2.350Time18:37.40Pace7:55.49
Split 11:Distance0.250Time1:19.70Pace5:18.80
Cumilative:Distance2.600Time19:57.10Pace7:40.42
Split 12:Distance0.125Time1:31.00Pace12:08.00
Cumilative:Distance2.725Time21:28.10Pace7:52.70
Split 13:Distance0.250Time1:17.70Pace5:10.80
Cumilative:Distance2.975Time22:45.80Pace7:39.09
Split 14:Distance0.125Time1:39.10Pace13:12.80
Cumilative:Distance3.100Time24:24.90Pace7:52.55
Split 15:Distance0.250Time1:19.30Pace5:17.20
Cumilative:Distance3.350Time25:44.20Pace7:40.96
 
Leg 5:Distance1.300Time12:36.80Pace9:42.15
Back to the car.
Leg 6:Distance4.000Time33:56.50Pace8:29.12
With Joseph and Jacob.
Split 1:Distance2.050Time17:56.70Pace8:45.22
Cumilative:Distance2.050Time17:56.70Pace8:45.22
Split 2:Distance0.250Time1:18.10Pace5:12.40
Cumilative:Distance2.300Time19:14.80Pace8:22.09
Split 3:Distance1.700Time14:41.70Pace8:38.65
Cumilative:Distance4.000Time33:56.50Pace8:29.12
 
Leg 7:Distance0.500Time5:12.70Pace10:25.40
With Matthew.

Camouflage Crocs 1 Miles: 13.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.2510.65

Fast Running Friend Workout - 2017-01-26 15:55:34
Workout Totals: Distance10.654Time1:26:05.50Pace8:04.84
Usual day, usual distances for everybody. Joseph volunteered to do 400 pickup on the same stretch as yesterday, so we did it in 76 (me, Joseph)/77 (Jacob).
Leg 1:Distance2.040Time19:08.40Pace9:22.94
With Stephen.
Leg 2:Distance4.114Time31:52.70Pace7:44.92
With Joseph and Jacob - did 0.25 pickup mid-run on the same stretch as yesterday in 76 for me and Joseph, 77 for Jacob.
Split 1:Distance1.675Time13:23.80Pace7:59.88
Cumilative:Distance1.675Time13:23.80Pace7:59.88
Split 2:Distance0.422Time3:04.70Pace7:17.68
Cumilative:Distance2.097Time16:28.50Pace7:51.39
Split 3:Distance0.250Time1:16.10Pace5:04.40
Cumilative:Distance2.347Time17:44.60Pace7:33.60
Split 4:Distance1.767Time14:08.10Pace7:59.97
Cumilative:Distance4.114Time31:52.70Pace7:44.92
 
Leg 3:Distance4.000Time29:37.00Pace7:24.25
Alone.
Leg 4:Distance0.500Time5:27.40Pace10:54.80
With Matthew.

Camouflage Crocs 1 Miles: 10.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Fast Running Friend Workout - 2017-01-27 12:11:26
Workout Totals: Distance8.500Time1:06:33.80Pace7:49.86
8.5 for me, 8 for Benjamin, usual distances for everybody - resting a bit before the 5 K.
Leg 1:Distance1.000Time8:20.80Pace8:20.80
With Stephen, Joseph, and Jacob.
Leg 2:Distance3.000Time24:23.00Pace8:07.67
With William, Joseph, and Jacob.
Leg 3:Distance4.000Time28:58.60Pace7:14.65
Alone.
Leg 4:Distance0.500Time4:51.40Pace9:42.80
With Matthew.

Camouflage Crocs 1 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: SLC Track Club 5 K (3.107 Miles) 00:18:07, Place overall: 14, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.190.001.553.1113.85

Fast Running Friend Workout - 2017-01-28 09:18:10
Workout Totals: Distance13.850Time1:42:31.60Pace7:24.16
SLC Track Club 5 K, 18:07 officially, 18:08 on my watch, 14th overall, 4th master.

Benjamin won the race with 16:05. He ran with the pack up until shortly before the turnaround, then decided the pace was too slow and took off. Top 20 from race results:

1 484 BENJAMIN PACHEV 0:16:05.67 17 m
2 7 FRITZ VAN DE KAMP 0:16:16.53 37 m
3 211 JASON NANCE 0:16:25.30 28 m
4 196 JASON HOLT 0:16:26.17 30 m
5 11 JON GAUTHIER 0:16:41.06 30 m
6 323 JUSTIN PARK 0:16:59.84 37 m
7 9 CRAIG GREEN 0:17:17.15 43 m
8 8 MATTHEW WOLPERT 0:17:20.80 40 m
9 418 JOCELYN TODD 0:17:37.77 23 f
10 2 SARIAH LONG 0:17:55.77 31 f
11 1 NAN KENNARD 0:17:57.46 35 f
12 437 CALEB WEILER 0:18:04.94 34 m
13 10 MARK PAYNE 0:18:06.91 44 m
14 485 ALEXANDER PACHEV 0:18:07.89 43 m
15 3 CHRISTINA PERRY 0:18:08.46 35 f
16 174 DEREK HANSEN 0:18:19.16 41 m
17 495 JASON BLACKHAM 0:18:26.59 42 m
18 399 MEL SUASTE 0:18:33.06 39 m
19 494 MERRILEE BLACKHAM 0:18:34.48 39 f
20 13 STEVE ALLEN 0:18:34.50 42 m

The temperature at the start was 19 F. I went through the first mile in 5:33 with Matt Wolpert, which proved to be too fast for my current fitness combined with the conditions, and paid for it for the rest of the race. Sariah caught up to me shortly after the turnaround, I tried to run with her, but could not keep up. Then Nan caught me, and I could not keep up either. Then a group caught me with about 0.3 left that included Mark Payne, and I was able to run with it, and even put up some semblance of a kick, but it was not enough to beat Mark. My first half was 8:53, second half 9:15. 11:33 at 2 miles, 17:34 at 3.

During the cool down Benjamin and I ran to the turnaround, then had to get back fast so we would not miss the awards ceremony. I asked him to pace me at 6:00 pace. I felt better than in the race, and was able to run 9:12 quite comfortably, kept asking Benjamin to speed up. I wonder if the difference was in the temperature as it warmed up somewhat by then and we were over the critical cutoff.

Not sure how much slower the race was due to the cold weather and the extra clothes. But it is encouraging that Benjamin could run 16:05 quite comfortably under those conditions.

Kids ran usual distances at home. We did not bring everybody to the race for cost reasons. The race made changes in the direction of more entertainment with the cost as usual being passed to the runners. We actually were not going to run it at all, but USATF offered us one comp, so we made a strategic decision to have just me and Benjamin.
Leg 1:Distance2.500Time19:50.90Pace7:56.36
Warm-up.
Leg 2:Distance3.107Time18:08.80Pace5:50.43
Race.
Leg 3:Distance3.243Time24:17.60Pace7:29.46
Cool-down.
Split 1:Distance1.650Time14:39.90Pace8:53.27
Cumilative:Distance1.650Time14:39.90Pace8:53.27
Split 2:Distance1.553Time9:12.70Pace5:55.89
Cumilative:Distance3.203Time23:52.60Pace7:27.27
Shaking fists after the fight is over tempo.
Split 3:Distance0.040Time0:25.00Pace10:25.00
Cumilative:Distance3.243Time24:17.60Pace7:29.46
A little jog.
 
Leg 4:Distance5.000Time40:14.30Pace8:02.86
More distance with Benjamin.

Camouflage Crocs 1 Miles: 13.85
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
9.220.001.280.0010.50

Fast Running Friend Workout - 2017-01-30 09:07:18
Workout Totals: Distance10.500Time1:23:12.20Pace7:55.45
Usual day, usual distances for everybody.
Leg 1:Distance6.000Time46:16.40Pace7:42.73
With Benjamin and Jenny. 1.28 post-VPN pick-up.
Split 1:Distance3.470Time28:35.00Pace8:14.24
Cumilative:Distance3.470Time28:35.00Pace8:14.24
Split 2:Distance1.280Time7:25.40Pace5:47.97
Cumilative:Distance4.750Time36:00.40Pace7:34.82
Split 3:Distance1.250Time10:16.00Pace8:12.80
Cumilative:Distance6.000Time46:16.40Pace7:42.73
 
Leg 2:Distance1.000Time8:09.30Pace8:09.30
With Joseph, Jacob, Benjamin, and Stephen. Stephen ran the last quarter in 1:43.
Leg 3:Distance3.000Time23:49.80Pace7:56.60
With Benjamin, Joseph, Jacob, and William.
Leg 4:Distance0.500Time4:56.70Pace9:53.40
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.410.004.001.1213.53

Fast Running Friend Workout - 2017-01-31 12:41:46
Workout Totals: Distance13.537Time1:44:37.30Pace7:43.71
Did a workout with Benjamin. 2 mile tempo down the canyon, 4x400 up with 200 recovery, then another 2 mile tempo. On the first one I had 11:25, Benjamin 10:26. Then I had 80-83 quarters, Benjamin 70-73. In the second tempo run, 11:23 for me, 10:12 for Benjamin.

Joseph and Jacob did 2x1000 joining me in the middle of the tempos. First one was 3:29, second 3:33. Joseph had an issue with his legs in the second one and tripped around 900 mark, but then he did a 200 uphill with me and Benjamin during our cool-down in 41.

Usual distances for everybody else.
Leg 1:Distance2.000Time16:22.80Pace8:11.40
Warm-up.
Leg 2:Distance2.000Time11:25.90Pace5:42.95
First tempo run.
Leg 3:Distance2.262Time19:15.20Pace8:30.70
4x400.
Split 1:Distance0.187Time1:56.70Pace10:24.06
Cumilative:Distance0.187Time1:56.70Pace10:24.06
Split 2:Distance0.250Time1:23.30Pace5:33.20
Cumilative:Distance0.437Time3:20.00Pace7:37.67
Split 3:Distance0.125Time1:29.20Pace11:53.60
Cumilative:Distance0.562Time4:49.20Pace8:34.59
Split 4:Distance0.250Time1:20.00Pace5:20.00
Cumilative:Distance0.812Time6:09.20Pace7:34.68
Split 5:Distance0.125Time1:36.40Pace12:51.20
Cumilative:Distance0.937Time7:45.60Pace8:16.91
Split 6:Distance0.250Time1:21.50Pace5:26.00
Cumilative:Distance1.187Time9:07.10Pace7:40.91
Split 7:Distance0.125Time1:27.40Pace11:39.20
Cumilative:Distance1.312Time10:34.50Pace8:03.61
Split 8:Distance0.250Time1:23.80Pace5:35.20
Cumilative:Distance1.562Time11:58.30Pace7:39.86
Split 9:Distance0.700Time7:16.90Pace10:24.14
Cumilative:Distance2.262Time19:15.20Pace8:30.70
 
Leg 4:Distance2.000Time11:23.40Pace5:41.70
Second tempo run.
Leg 5:Distance1.775Time16:41.40Pace9:24.17
Cool down with Joseph's pickup.
Split 1:Distance0.750Time7:37.60Pace10:10.13
Cumilative:Distance0.750Time7:37.60Pace10:10.13
Split 2:Distance0.125Time0:41.30Pace5:30.40
Cumilative:Distance0.875Time8:18.90Pace9:30.17
Split 3:Distance0.900Time8:22.50Pace9:18.33
Cumilative:Distance1.775Time16:41.40Pace9:24.17
 
Leg 6:Distance3.000Time24:43.90Pace8:14.63
With William.
Leg 7:Distance0.500Time4:44.70Pace9:29.40
With Matthew.

Camouflage Crocs 1 Miles: 13.53
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 - 2017-02-01 13:16:59
Workout Totals: Distance10.500Time1:22:17.00Pace7:50.19
Usual easy day, usual distances for everybody.
Leg 1:Distance3.000Time24:35.40Pace8:11.80
With William.
Leg 2:Distance4.000Time31:04.20Pace7:46.05
With Joseph and Jacob.
Leg 3:Distance3.000Time21:49.90Pace7:16.63
Alone.
Leg 4:Distance0.500Time4:47.50Pace9:35.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2017-02-02 09:38:50
Workout Totals: Distance11.000Time1:24:38.20Pace7:41.65
Usual distances for everybody, except Jenny ran a bit less due to a cold, and I ran 11 total due to a detour to visit the bathroom. William moved his legs quicker today than normal and averaged almost 7:30 on our not so fast 3 mile course.
Leg 1:Distance6.500Time50:30.60Pace7:46.25
With Benjamin.
Leg 2:Distance3.000Time22:37.40Pace7:32.47
With Joseph, Jacob, William, and Benjamin.
Leg 3:Distance1.000Time6:51.50Pace6:51.50
With Jacob. Last quarter in 87.
Leg 4:Distance0.500Time4:38.70Pace9:17.40
With Matthew.

Camouflage Crocs 1 Miles: 11.00
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 - 2017-02-03 11:44:47
Workout Totals: Distance10.000Time1:17:36.20Pace7:45.62
Usual run + cross-country skiing with the kids at Soldier Hollow in the afternoon. Have not done this in 9 years. It felt good to give the back muscles and the gluts a workout.
Leg 1:Distance4.000Time30:53.30Pace7:43.32
With Benjamin, Joseph, Jacob, and William. William got a record for 4 miles.
Leg 2:Distance6.000Time46:42.90Pace7:47.15
With Benjamin.

Camouflage Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.007.500.0015.70

Fast Running Friend Workout - 2017-02-04 09:44:05
Workout Totals: Distance15.700Time1:53:37.90Pace7:14.26
Benjamin and I did a workout to prepare for the Phoenix half. 7.5 mile tempo with the first 2.5 down the canyon, then 2.5 up, and 2.5 back down. I got 45:39, 6:05 pace average, splits by 2.5 - 14:39, 16:07, 14:53. Benjamin got 41:53 - 13:21, 14:48, 13:44.

I was concerned when I turned around to go uphill that I was going to completely fall apart as I felt I had a hard time breaking 6:40 pace, and the uphill just started. But I was able to hold a steady 6:25 pace most of the way. Then on the way back down I was concerned that my legs would be too tired for 6:00 pace, but I managed to do it. Still a long way to go to regain the fitness from last summer, but at least this is a start.

As I got older I noticed that I lose fitness a lot easier than I used to. All it takes is to stop doing good workouts for a month now. And to gain it back takes three months of well coordinated work and rest. Ten years ago I could do no workouts for two months and the fitness was still there.
Leg 1:Distance1.050Time8:08.00Pace7:44.76
Warm-up.
Leg 2:Distance7.500Time45:39.90Pace6:05.32
Tempo run.
Leg 3:Distance1.650Time16:05.10Pace9:44.91
Cool-down.
Leg 4:Distance5.000Time38:57.90Pace7:47.58
With Benjamin, Joseph, and Jacob.
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Leg 6:Distance0.500Time4:47.00Pace9:34.00
With Matthew.

Camouflage Crocs 1 Miles: 15.70
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. Was very tired in the afternoon and took a long nap. Practicd Russian with Benjamin. Played a scripture chase game with the kids. Was surprised at how good Jacob was at identifying random passages out of the Book of Mormon. We talked to my mother on Skype.

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 - 2017-02-06 08:43:04
Workout Totals: Distance10.500Time1:24:09.60Pace8:00.91
Easy run. Benjamin felt some symptoms of a cold, ran only 7. Joseph was ambitious and ran 7 total - 6 with Jenny. I did the usual 10.5, usual distances for everybody else.
Leg 1:Distance1.000Time8:26.00Pace8:26.00
With Benjamin, Stephen, Joseph, and Jacob.
Leg 2:Distance3.000Time25:30.10Pace8:30.03
With William, Benjamin, and Jacob.
Leg 3:Distance3.000Time23:58.40Pace7:59.47
With Benjamin.
Leg 4:Distance3.000Time21:28.50Pace7:09.50
Alone.
Leg 5:Distance0.500Time4:46.60Pace9:33.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.570.000.003.7510.32

Fast Running Friend Workout - 2017-02-07 14:41:45
Workout Totals: Distance10.320Time1:16:22.10Pace7:24.00
Did 6x1000 with Benjamin alternating directions in the canyon. He paced me. We were supposed to do it with 200 recovery, but I needed to go to bathroom several times which resulted in longer rest than planned. On the way down the range was 3:21 - 3:24, on the way up 3:34 - 3:37. The wind was favoring the up direction, so the gap was smaller than normal. Also having Benjamin with me made a lot of difference.

I had Benjamin do a lighter workout today because he had some symptoms of a cold.

Joseph tried to do an interval with us, but something was wrong and he could not keep up. Perhaps 7 miles the day before wore him out.

Benjamin ran only 8 miles. Jacob had stomach problems, ran only 3. Otherwise usual distances for everybody.
Leg 1:Distance1.150Time9:37.00Pace8:21.74
Warm-up.
Leg 2:Distance4.550Time30:18.00Pace6:39.56
Workout.
Split 1:Distance0.625Time3:24.10Pace5:26.56
Cumilative:Distance0.625Time3:24.10Pace5:26.56
Split 2:Distance0.125Time1:22.10Pace10:56.80
Cumilative:Distance0.750Time4:46.20Pace6:21.60
Split 3:Distance0.625Time3:37.40Pace5:47.84
Cumilative:Distance1.375Time8:23.60Pace6:06.25
Split 4:Distance0.300Time3:32.10Pace11:47.00
Cumilative:Distance1.675Time11:55.70Pace7:07.28
Long rest - bathroom.
Split 5:Distance0.625Time3:23.50Pace5:25.60
Cumilative:Distance2.300Time15:19.20Pace6:39.65
Split 6:Distance0.125Time1:22.70Pace11:01.60
Cumilative:Distance2.425Time16:41.90Pace6:53.15
Long rest.
Split 7:Distance0.625Time3:34.20Pace5:42.72
Cumilative:Distance3.050Time20:16.10Pace6:38.72
Split 8:Distance0.125Time1:43.00Pace13:44.00
Cumilative:Distance3.175Time21:59.10Pace6:55.46
Split 9:Distance0.625Time3:21.80Pace5:22.88
Cumilative:Distance3.800Time25:20.90Pace6:40.24
Split 10:Distance0.125Time1:22.80Pace11:02.40
Cumilative:Distance3.925Time26:43.70Pace6:48.59
Long rest.
Split 11:Distance0.625Time3:34.30Pace5:42.88
Cumilative:Distance4.550Time30:18.00Pace6:39.56
 
Leg 3:Distance0.120Time1:10.00Pace9:43.33
Back to the car.
Leg 4:Distance0.500Time4:41.90Pace9:23.80
With Matthew.
Leg 5:Distance3.000Time23:37.70Pace7:52.57
With William and Jacob.
Leg 6:Distance1.000Time6:57.50Pace6:57.50
Alone.

Camouflage Crocs 1 Miles: 10.32
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 - 2017-02-08 08:55:40
Workout Totals: Distance10.500Time1:22:47.60Pace7:53.10
Usual run, usual distances.
Leg 1:Distance4.000Time31:59.20Pace7:59.80
With Joseph and Jacob.
Leg 2:Distance6.000Time46:03.30Pace7:40.55
With Benjamin.
Leg 3:Distance0.500Time4:45.10Pace9:30.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.590.007.500.1913.28

Fast Running Friend Workout - 2017-02-09 09:20:05
Workout Totals: Distance13.272Time1:33:45.20Pace7:03.84
Did 7.5 tempo with Benjamin again - 2.5 down, 2.5 up, 2.5 down. The weather was better - very warm for this time of year, 60 F. We ran in shorts. He paced me for the first 5 miles, then took of. My splits were 14:32, 15:27, 14:30 - total of 44:29. Benjamin's last 2.5 was 12:46, 5:06 pace - total time 42:45. I was happy that I improved my time from last week by 1:10, and that I held together on the uphill - 15:27 vs 16:07. It really helped to wear shorts, have virtually no wind, and have Benjamin pace me.

Kids ran their usual distances, but there was some speed. Jacob ran 5:48 mile with me and Benjamin in the tempo. Jenny ran the first 0.5 in 2:55. We also went the track - Matthew ran 400 in 2:06 without holding the hand. His splits were 25, 29, 37, 35. He was doing exceptionally well for the first 200, but then got tired and lost the motivation. We were able to talk him into finishing, though, and he got a record, for which he earned a garbage truck.

Then I did 100 meter sprints with Jacob (15.2), William(17.8), and Stephen(20.6) - I believe all of those times are their PRs, if not pretty close. I was able to keep up with Jacob - barely.

Benjamin did total of a bit more than 10, I was around 13.
Leg 1:Distance1.050Time9:01.30Pace8:35.52
Warm-up.
Leg 2:Distance7.500Time44:29.00Pace5:55.87
Tempo - 2.5 down, 2.5 up, 2.5 down.
Leg 3:Distance2.000Time17:46.40Pace8:53.20
Cool-down.
Leg 4:Distance0.248Time2:06.30Pace8:29.27
With Matthew, no hand.
Leg 5:Distance0.248Time2:12.90Pace8:55.89
With Matthew, holding the hand.
Leg 6:Distance0.062Time0:20.60Pace5:32.26
With Stephen.
Leg 7:Distance0.062Time0:15.20Pace4:05.16
With Jacob.
Leg 8:Distance0.062Time0:17.80Pace4:47.10
With William.
Leg 9:Distance2.040Time17:15.70Pace8:27.70
With William.

Camouflage Crocs 1 Miles: 13.27
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 - 2017-02-10 09:11:08
Workout Totals: Distance10.500Time1:23:20.40Pace7:56.23
Usual runs and distances today. Went cross-country skiing with Joseph in the evening.
Leg 1:Distance4.000Time31:06.40Pace7:46.60
With Benjamin, Joseph, and Jacob, I think.
Leg 2:Distance3.000Time23:43.50Pace7:54.50
With William and Benjamin.
Leg 3:Distance3.000Time23:44.00Pace7:54.67
With Benjamin.
Leg 4:Distance0.500Time4:46.50Pace9:33.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.540.000.000.0012.54

Fast Running Friend Workout - 2017-02-11 08:51:01
Workout Totals: Distance12.540Time1:34:33.90Pace7:32.46
Took Julia to the Utah All Girls Chess Championship. She won 3 out 5 games, losing 2, and got 6th place. I ran 10 miles in the Emigration Canyon while there. Then we ran 2 miles together when we got home. Benjamin did 12, otherwise usual Saturday distances for everybody.
Leg 1:Distance10.000Time1:13:52.00Pace7:23.20
Leg 2:Distance2.040Time16:00.80Pace7:50.98
Leg 3:Distance0.500Time4:41.10Pace9:22.20

Camouflage Crocs 1 Miles: 12.54
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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.740.008.000.0016.74

Fast Running Friend Workout - 2017-02-13 09:04:16
Workout Totals: Distance16.740Time2:00:17.80Pace7:11.17
Did a tempo run with Benjamin. 3 down, 2 up, 3 down - total of 8. I got 48:20, splits 17:33, 13:21, 17:26, Benjamin 44:14, splits 15:54, 12:08, 16:12. The wind was tough on the uphill, neither one of us could move very well. We did OK on the downhill, though.

Matthew had a playing injury in his knee, tried to run, but could not. Otherwise everybody ran usual distances - more or less. Benjamin did 12, I did 16.
Leg 1:Distance2.500Time20:55.30Pace8:22.12
Warm-up.
Leg 2:Distance8.000Time48:20.50Pace6:02.56
Tempo run.
Leg 3:Distance2.200Time19:17.00Pace8:45.91
Cool-down.
Leg 4:Distance0.040Time0:25.50Pace10:37.50
A little bit with Matthew.
Leg 5:Distance3.000Time23:52.20Pace7:57.40
With William, and Jacob.
Leg 6:Distance1.000Time7:27.30Pace7:27.30
With Jacob.

Camouflage Crocs 1 Miles: 16.74
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.000.1611.06

Fast Running Friend Workout - 2017-02-14 08:31:32
Workout Totals: Distance11.060Time1:27:59.60Pace7:57.36
Usual day, more or less. Stephen set a course record for the 2.04 course breaking 17:00 for the first time - 16:52. I did a little pickup on the 0.155 stretch on the uphill in the middle of the run. Otherwise, usual runs for everybody.
Leg 1:Distance0.500Time4:47.20Pace9:34.40
With Matthew.
Leg 2:Distance2.040Time16:52.90Pace8:16.52
With Stephen - new record.
Leg 3:Distance1.020Time6:50.80Pace6:42.75
Alone, did a pickup uphill.
Split 1:Distance0.865Time5:59.40Pace6:55.49
Cumilative:Distance0.865Time5:59.40Pace6:55.49
Split 2:Distance0.155Time0:51.40Pace5:31.61
Cumilative:Distance1.020Time6:50.80Pace6:42.75
 
Leg 4:Distance7.000Time54:43.60Pace7:49.09
With Benjamin.
Leg 5:Distance0.500Time4:45.10Pace9:30.20
With Matthew.

Camouflage Crocs 1 Miles: 11.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.1610.51

Fast Running Friend Workout - 2017-02-15 08:59:25
Workout Totals: Distance10.500Time1:18:42.10Pace7:29.72
More or less usual day, usual distances. Did a pickup on the hill.
Leg 1:Distance3.000Time22:51.50Pace7:37.17
With William, Jacob, and Benjamin.
Leg 2:Distance7.000Time50:54.10Pace7:16.30
Alone, did a pickup on the hill.
Split 1:Distance6.845Time50:02.90Pace7:18.70
Cumilative:Distance6.845Time50:02.90Pace7:18.70
Split 2:Distance0.155Time0:51.20Pace5:30.32
Cumilative:Distance7.000Time50:54.10Pace7:16.30
 
Leg 3:Distance0.500Time4:56.50Pace9:53.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.551.382.001.6211.55

Fast Running Friend Workout - 2017-02-16 09:54:29
Workout Totals: Distance11.550Time1:26:06.70Pace7:27.33
With Benjamin - alternating quarters for 3 miles, then 2 mile tempo - both down the canyon. I was able to hit 78-80 on the fast ones, but could not get myself to go faster than 95 in the recovery. Benjamin was able to do 72-80 more or less, ran the last quarter fast, and got 15:09 total time. I got 17:17.

Then in the tempo run I got 11:27 running the first mile in 5:41 with Jacob, and then 5:46 for the second mile. Joseph did not feel good today, was only able to run half a mile in 3:05.

Benjamin got 9:54 for the final 2 mile tempo.

Total distance was a bit over 10 for me and Benjamin, and standard for everybody else.
Leg 1:Distance2.350Time19:35.40Pace8:20.17
Warm-up.
Leg 2:Distance3.000Time17:17.90Pace5:45.97
Alternating quarters.
Split 1:Distance0.250Time1:20.20Pace5:20.80
Cumilative:Distance0.250Time1:20.20Pace5:20.80
Split 2:Distance0.250Time1:31.20Pace6:04.80
Cumilative:Distance0.500Time2:51.40Pace5:42.80
Split 3:Distance0.250Time1:18.00Pace5:12.00
Cumilative:Distance0.750Time4:09.40Pace5:32.53
Split 4:Distance0.250Time1:35.10Pace6:20.40
Cumilative:Distance1.000Time5:44.50Pace5:44.50
Split 5:Distance0.250Time1:18.40Pace5:13.60
Cumilative:Distance1.250Time7:02.90Pace5:38.32
Split 6:Distance0.250Time1:35.90Pace6:23.60
Cumilative:Distance1.500Time8:38.80Pace5:45.87
Split 7:Distance0.250Time1:19.20Pace5:16.80
Cumilative:Distance1.750Time9:58.00Pace5:41.71
Split 8:Distance0.250Time1:35.20Pace6:20.80
Cumilative:Distance2.000Time11:33.20Pace5:46.60
Split 9:Distance0.250Time1:18.60Pace5:14.40
Cumilative:Distance2.250Time12:51.80Pace5:43.02
Split 10:Distance0.250Time1:36.50Pace6:26.00
Cumilative:Distance2.500Time14:28.30Pace5:47.32
Split 11:Distance0.250Time1:19.50Pace5:18.00
Cumilative:Distance2.750Time15:47.80Pace5:44.65
Split 12:Distance0.125Time0:50.30Pace6:42.40
Cumilative:Distance2.875Time16:38.10Pace5:47.17
Split 13:Distance0.125Time0:39.80Pace5:18.40
Cumilative:Distance3.000Time17:17.90Pace5:45.97
 
Leg 3:Distance1.900Time17:08.60Pace9:01.37
Recovery.
Leg 4:Distance2.000Time11:27.80Pace5:43.90
Tempo run.
Leg 5:Distance1.800Time15:58.80Pace8:52.67
Cool-down.
Leg 6:Distance0.500Time4:38.20Pace9:16.40
With Matthew.

Camouflage Crocs 1 Miles: 11.55
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 - 2017-02-17 09:24:43
Workout Totals: Distance10.500Time1:17:28.50Pace7:22.71
Usual run, usual distances.
Leg 1:Distance0.500Time4:39.90Pace9:19.80
With Matthew.
Leg 2:Distance3.000Time23:48.30Pace7:56.10
With Benjamin, Jacob, and William.
Leg 3:Distance1.000Time7:06.90Pace7:06.90
With Jacob.
Leg 4:Distance6.000Time41:53.40Pace6:58.90
Alone.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.002.000.0015.50

Fast Running Friend Workout - 2017-02-18 08:43:39
Workout Totals: Distance15.500Time1:56:30.30Pace7:30.99
Did a light workout with Benjamin. He paced me through a 2 mile tempo down the canyon. I was hoping to be able to keep up 5:30 pace, but I did better than I expected. 5:29 for the first mile, 5:21 for the last. Last quarter in 78. Kids ran their usual Saturday distances. William set a 4 mile record. He was struggling at the start, ran 8:03, then 7:55, 7:23, and 7:00 uphill which surprised me quite a bit.
Leg 1:Distance5.720Time45:20.30Pace7:55.58
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:50.70Pace5:25.35
Tempo run.
Leg 3:Distance2.280Time17:38.30Pace7:44.17
Cool-down.
Leg 4:Distance4.000Time30:21.10Pace7:35.27
With Benjamin, William, Joseph, Jacob, and Jenny.
Leg 5:Distance1.000Time7:35.70Pace7:35.70
With Benjamin and Jacob.
Leg 6:Distance0.500Time4:44.20Pace9:28.40
With Matthew.

Camouflage Crocs 1 Miles: 15.50
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 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
10.540.000.000.0010.54

Fast Running Friend Workout - 2017-02-20 08:37:19
Workout Totals: Distance10.540Time1:23:26.10Pace7:54.96
 
Leg 1:Distance0.500Time4:23.90Pace8:47.80
With Matthew.
Leg 2:Distance3.000Time24:05.50Pace8:01.83
With Benjamin, William, and Jacob.
Leg 3:Distance1.000Time7:19.10Pace7:19.10
With Benjamin and Jacob.
Leg 4:Distance4.000Time31:54.90Pace7:58.73
With Benjamin and Joseph.
Leg 5:Distance2.040Time15:42.70Pace7:42.11
With Benjamin.

Camouflage Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.181.380.001.6211.18

Fast Running Friend Workout - 2017-02-21 13:48:07
Workout Totals: Distance11.180Time1:25:30.70Pace7:38.92
Did a workout with Benjamin alternating quarters down the canyon for 3 miles. We had a major headwind, so the times were very slow. I ran 18:35 for the whole distance, Benjamin got 16:09. Usual distances for the kids, expect I think Jenny ran reduced mileage due to school load.
Leg 1:Distance5.400Time41:25.00Pace7:40.19
Warm-up.
Leg 2:Distance3.000Time18:35.50Pace6:11.83
Alternating quarters workout.
Split 1:Distance0.250Time1:23.40Pace5:33.60
Cumilative:Distance0.250Time1:23.40Pace5:33.60
Split 2:Distance0.250Time1:37.60Pace6:30.40
Cumilative:Distance0.500Time3:01.00Pace6:02.00
Split 3:Distance0.250Time1:26.40Pace5:45.60
Cumilative:Distance0.750Time4:27.40Pace5:56.53
Split 4:Distance0.250Time1:39.60Pace6:38.40
Cumilative:Distance1.000Time6:07.00Pace6:07.00
Split 5:Distance0.250Time1:20.80Pace5:23.20
Cumilative:Distance1.250Time7:27.80Pace5:58.24
Split 6:Distance0.250Time1:40.30Pace6:41.20
Cumilative:Distance1.500Time9:08.10Pace6:05.40
Split 7:Distance0.250Time1:25.50Pace5:42.00
Cumilative:Distance1.750Time10:33.60Pace6:02.06
Split 8:Distance0.250Time1:41.10Pace6:44.40
Cumilative:Distance2.000Time12:14.70Pace6:07.35
Split 9:Distance0.250Time1:30.20Pace6:00.80
Cumilative:Distance2.250Time13:44.90Pace6:06.62
Split 10:Distance0.250Time1:41.80Pace6:47.20
Cumilative:Distance2.500Time15:26.70Pace6:10.68
Split 11:Distance0.250Time1:27.70Pace5:50.80
Cumilative:Distance2.750Time16:54.40Pace6:08.87
Split 12:Distance0.125Time0:56.60Pace7:32.80
Cumilative:Distance2.875Time17:51.00Pace6:12.52
Split 13:Distance0.125Time0:44.50Pace5:56.00
Cumilative:Distance3.000Time18:35.50Pace6:11.83
 
Leg 3:Distance2.280Time20:54.40Pace9:10.18
Cool-down.
Leg 4:Distance0.500Time4:35.80Pace9:11.60
With Matthew.

Camouflage Crocs 1 Miles: 11.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Fast Running Friend Workout - 2017-02-22 08:43:26
Workout Totals: Distance8.500Time1:11:16.80Pace8:23.15
The wind from yesterday brought the snow, so in some places we did not have good traction today. 8.5 total for me, 8 for Benjamin, usual distances for the kids. Tapering for the Phoenix half.
Leg 1:Distance3.000Time26:52.50Pace8:57.50
With Benjamin, Jacob, and William.
Leg 2:Distance1.000Time7:52.90Pace7:52.90
With Benjamin and Jacob.
Leg 3:Distance4.000Time31:13.50Pace7:48.38
With Benjamin and Joseph.
Leg 4:Distance0.500Time5:17.90Pace10:35.80
With Matthew.

Camouflage Crocs 1 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.540.000.000.006.54

Fast Running Friend Workout - 2017-02-23 08:52:57
Workout Totals: Distance6.540Time53:58.40Pace8:15.17
6.5 total for me, 6 for Benjamin, usual distances for the kids, tapering for the Phoenix half.
Leg 1:Distance4.000Time30:57.90Pace7:44.48
With Benjamin and Jacob.
Leg 2:Distance2.040Time18:18.10Pace8:58.28
With Benjamin and Stephen.
Leg 3:Distance0.500Time4:42.40Pace9:24.80
With Matthew.

Camouflage Crocs 1 Miles: 6.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Fast Running Friend Workout - 2017-02-24 08:46:39
Workout Totals: Distance5.250Time43:20.90Pace8:15.41
5 total for me, 4.5 for Benjamin. Usual distances for the kids except Jenny due to school load. Flew to Phoenix from Provo.
Leg 1:Distance1.250Time9:20.30Pace7:28.24
With Benjamin, Jacob, William, and Stephen. They ran 1 mile in 8:46. Stephen dropped his glove, I ran back to fetch it, so a bit more distance and faster.
Leg 2:Distance3.000Time25:11.10Pace8:23.70
With Benjamin, Jacob, and William.
Leg 3:Distance0.500Time4:49.30Pace9:38.60
With Matthew.
Leg 4:Distance0.500Time4:00.20Pace8:00.40
Running on the road to Phoenix.

Camouflage Crocs 1 Miles: 5.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Phoenix Half Marathon (13.109 Miles) 01:16:06, Place overall: 23, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.850.0013.110.0015.96

Fast Running Friend Workout - 2017-02-25 06:01:31
Workout Totals: Distance15.962Time1:38:26.00Pace6:10.00
Phoenix Half, 1:16:06 (1:16:07 on my watch), 23rd overall, 3rd master, $50.

Ben Bruce won with 1:04:33, then Mike Hardy 1:05:07, Riley Cook 1:05:11 - breakthrough races for both of them.

Unfortunately I got double-chicked - Belainesh Gebre won the women's with 1:15:12, and Janet Bawcom ran 1:15:25. They both pulled away from me in the first mile. I did not try to go with them as I was not certain of my fitness. This was a good decision I think as I felt my pacing was just right.

This is the second time in my running career that I got chicked and won money. I suppose old age comes with some benefits.

Benjamin struggled today but ran an OK time of 1:10:51 finishing 9th. The conditions were ideal.

Both Benjamin and I had a lot of trouble sleeping the night before. Somehow, though, I was able to have a good race, but he felt the fatigue. I would have expected it to be the other way around given that he is 18 and I am 43. I was happy with his first 3 miles (5:10, 5:14, 5:17) and last 2.109 - 11:06 which is 5:15 pace. He felt cardio struggle after 3 miles, then he decided to take Gatorade around 6, this gave him stomach distress forcing him to slow down to 5:40, but this gave his heart a break and he was able to speed up to 5:15 over the last 2 miles.

My performance literally came out of a hat. A month ago I struggled through an 18:07 5 K - maybe adjusting for the weather we could call it 17:47, adjusting for the altitude maybe 17:27. Today I averaged 18:02 5 K pace through the half, the closing 5 K was 18:05, and there was one in the middle in about 17:39. I suppose the difference came from long tempo runs and other speed sessions - my mileage has stayed the same. I also did not feel the caving of the legs as the race progressed like I did in the Monumental Half in November, and when I finished they were in pretty good shape. I think the difference came from including fast running uphill over fairly long stretches - 2-2.5 miles in the workouts. Another possible contributor is cross-country skiing - I did it only twice before the race, but one thing I am considering as a possibility is that an hour long session resets my muscle activation patterns, and then when running I strengthen different muscles.
Leg 1:Distance1.413Time11:18.10Pace7:59.90
Warm-up.
Leg 2:Distance13.109Time1:16:07.60Pace5:48.43
The race.
Split 1:Distance1.000Time5:46.90Pace5:46.90
Cumilative:Distance1.000Time5:46.90Pace5:46.90
With Brett Bernacchi
Split 2:Distance1.000Time5:46.80Pace5:46.80
Cumilative:Distance2.000Time11:33.70Pace5:46.85
Took the initiative to catch up to and latch on to a runner that I could not identify.
Split 3:Distance1.000Time5:42.90Pace5:42.90
Cumilative:Distance3.000Time17:16.60Pace5:45.53
My mystery runner sped up, I felt good enough to follow, Brett (eventual master's winner) right behind me.
Split 4:Distance1.000Time5:43.30Pace5:43.30
Cumilative:Distance4.000Time22:59.90Pace5:44.97
Split 5:Distance1.000Time5:37.20Pace5:37.20
Cumilative:Distance5.000Time28:37.10Pace5:43.42
This is getting too fast but if I back off I'll be left alone and I do not run well alone. I saw a runner (Matt Limbert) in front that was coming to us, and figured he was going just the right pace for me. So I caught a ride to Matt.
Split 6:Distance1.000Time5:48.10Pace5:48.10
Cumilative:Distance6.000Time34:25.20Pace5:44.20
Got right behind Matt, Brett and the other runner kept moving.
Split 7:Distance1.000Time5:53.40Pace5:53.40
Cumilative:Distance7.000Time40:18.60Pace5:45.51
With Matt.
Split 8:Distance1.000Time5:51.20Pace5:51.20
Cumilative:Distance8.000Time46:09.80Pace5:46.22
With Matt.
Split 9:Distance1.000Time5:52.40Pace5:52.40
Cumilative:Distance9.000Time52:02.20Pace5:46.91
With Matt. Feeling good.
Split 10:Distance1.000Time6:00.70Pace6:00.70
Cumilative:Distance10.000Time58:02.90Pace5:48.29
Somehow both of us lost focus here.
Split 11:Distance1.000Time5:53.00Pace5:53.00
Cumilative:Distance11.000Time1:03:55.90Pace5:48.72
Time to make up. Brian Valentini passed us. I think if Matt tried to latch on, I would have gone, but I felt that trying to go with Brian would be a mistake possibly leaving me alone for half a mile after a mile.
Split 12:Distance1.000Time5:49.80Pace5:49.80
Cumilative:Distance12.000Time1:09:45.70Pace5:48.81
Matt is speeding up, but I am able to respond.
Split 13:Distance1.109Time6:21.90Pace5:44.36
Cumilative:Distance13.109Time1:16:07.60Pace5:48.43
I stayed with Matt all the way up to about 100 meters to go, and then I just did not have the speed.
 
Leg 3:Distance1.440Time11:00.30Pace7:38.54
Cool-down + errands + airport running, some with Benjamin.

Camouflage Crocs 1 Miles: 15.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From steve ash on Wed, Mar 01, 2017 at 12:00:39 from 67.2.93.37

Good work Sasha and congrats on 3rd master. Solid performances from you and Ben as usual.

From RileyCook on Mon, Mar 06, 2017 at 10:15:45 from 172.58.36.102

Nice race Sasha; it was good seeing you guys down there. It was a strong showing from the Utah contingent.

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
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-02-27 08:32:55
Workout Totals: Distance10.500Time1:27:16.00Pace8:18.67
Usual run, usual distances for the kids. Joseph struggled mentally on his run today. We got some snow.
Leg 1:Distance1.000Time8:01.90Pace8:01.90
With Stephen, Benjamin, and Jacob.
Leg 2:Distance3.000Time24:24.90Pace8:08.30
With Benjamin, Jacob, and William.
Leg 3:Distance6.000Time49:36.10Pace8:16.02
Part with Benjamin and Joseph. We got some heavy snow on this stretch.
Leg 4:Distance0.500Time5:13.10Pace10:26.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50
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 - 2017-02-28 08:04:01
Workout Totals: Distance10.500Time1:23:40.20Pace7:58.11
Usual distances for everybody today.
Leg 1:Distance10.000Time1:18:53.80Pace7:53.38
With Benjamin.
Leg 2:Distance0.500Time4:46.40Pace9:32.80
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.003.7510.59

Fast Running Friend Workout - 2017-03-01 15:53:54
Workout Totals: Distance10.590Time1:18:20.50Pace7:23.86
Benjamin got a minor cold, so I just had him pace me through my workout today and run only 6 miles total. The workout was 6x1K alternating down and up with 200 recovery which ended up being longer between repeats 2 and 3 due to a bathroom stop. I was able to keep it around 3:20 on the way day and 3:40 on the way up.

Stephen almost got his mile record on accident running 7:35 on the little boy course. This means he probably needs to do a time trial soon to get the record for real. Otherwise usual distances for the kids.
Leg 1:Distance1.900Time15:25.40Pace8:07.05
Warm-up.
Leg 2:Distance4.580Time30:45.70Pace6:42.99
Workout.
Split 1:Distance0.625Time3:19.00Pace5:18.40
Cumilative:Distance0.625Time3:19.00Pace5:18.40
Split 2:Distance0.125Time1:20.30Pace10:42.40
Cumilative:Distance0.750Time4:39.30Pace6:12.40
Split 3:Distance0.625Time3:39.00Pace5:50.40
Cumilative:Distance1.375Time8:18.30Pace6:02.40
Split 4:Distance0.330Time3:24.60Pace10:20.00
Cumilative:Distance1.705Time11:42.90Pace6:52.26
Split 5:Distance0.625Time3:17.30Pace5:15.68
Cumilative:Distance2.330Time15:00.20Pace6:26.35
Split 6:Distance0.125Time1:42.40Pace13:39.20
Cumilative:Distance2.455Time16:42.60Pace6:48.39
Split 7:Distance0.625Time3:41.20Pace5:53.92
Cumilative:Distance3.080Time20:23.80Pace6:37.34
Split 8:Distance0.125Time1:41.00Pace13:28.00
Cumilative:Distance3.205Time22:04.80Pace6:53.35
Split 9:Distance0.625Time3:21.80Pace5:22.88
Cumilative:Distance3.830Time25:26.60Pace6:38.59
Split 10:Distance0.125Time1:42.30Pace13:38.40
Cumilative:Distance3.955Time27:08.90Pace6:51.86
Split 11:Distance0.625Time3:36.80Pace5:46.88
Cumilative:Distance4.580Time30:45.70Pace6:42.99
 
Leg 3:Distance0.110Time1:08.60Pace10:23.64
Cool-down.
Leg 4:Distance1.000Time7:35.70Pace7:35.70
With Jacob and Stephen.
Leg 5:Distance3.000Time23:25.10Pace7:48.37
With William and Jacob.

Camouflage Crocs 1 Miles: 10.59
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 - 2017-03-02 08:57:38
Workout Totals: Distance10.500Time1:21:31.30Pace7:45.84
Usual day, usual distances.
Leg 1:Distance3.000Time23:52.00Pace7:57.33
With William
Leg 2:Distance6.000Time45:34.20Pace7:35.70
With Benjamin
Leg 3:Distance1.000Time7:19.40Pace7:19.40
With Julia
Leg 4:Distance0.500Time4:45.70Pace9:31.40
With Matthew

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.110.000.000.4410.55

Fast Running Friend Workout - 2017-03-03 08:34:18
Workout Totals: Distance10.540Time1:23:47.80Pace7:57.02
Usual runs, except did 3 hill sprints plus a 200 pickup with Joseph.
Leg 1:Distance1.000Time7:53.40Pace7:53.40
With Stephen and Jacob.
Leg 2:Distance3.000Time23:31.20Pace7:50.40
With William and Jacob - did a hill sprint at the end alone.
Split 1:Distance2.845Time22:44.20Pace7:59.51
Cumilative:Distance2.845Time22:44.20Pace7:59.51
Split 2:Distance0.155Time0:47.00Pace5:03.23
Cumilative:Distance3.000Time23:31.20Pace7:50.40
 
Leg 3:Distance2.040Time15:08.60Pace7:25.39
With Benjamin. He paced me through a hill sprint.
Split 1:Distance1.885Time14:21.90Pace7:37.24
Cumilative:Distance1.885Time14:21.90Pace7:37.24
Split 2:Distance0.155Time0:46.70Pace5:01.29
Cumilative:Distance2.040Time15:08.60Pace7:25.39
 
Leg 4:Distance4.000Time32:19.10Pace8:04.78
With Benjamin and Joseph. A pickup with Joseph for 200, the a hill sprint with just Benjamin at the end.
Split 1:Distance2.220Time19:01.90Pace8:34.37
Cumilative:Distance2.220Time19:01.90Pace8:34.37
Split 2:Distance0.125Time0:36.70Pace4:53.60
Cumilative:Distance2.345Time19:38.60Pace8:22.60
Split 3:Distance1.500Time11:53.70Pace7:55.80
Cumilative:Distance3.845Time31:32.30Pace8:12.15
Split 4:Distance0.155Time0:46.80Pace5:01.94
Cumilative:Distance4.000Time32:19.10Pace8:04.78
 
Leg 5:Distance0.500Time4:55.50Pace9:51.00
With Matthew.

Camouflage Crocs 1 Miles: 10.54
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 - 2017-03-04 08:50:32
Workout Totals: Distance10.500Time1:21:47.40Pace7:47.37
Went to the Junior High chess tournament in Park City. Julia won 3 games out of 5, Joseph only 1 out of 5. I ran 10 miles on the old Deseret News marathon course. Benjamin ran 15 at home with a 3 mile tempo down the canyon in 15:19 into headwind. Julia did 1 mile, Joseph did 2, otherwise the kids ran their usual distances.
Leg 1:Distance10.000Time1:16:51.00Pace7:41.10
Alone in Parley's/East Canyon area.
Leg 2:Distance0.500Time4:56.40Pace9:52.80
With Matthew.

Camouflage Crocs 1 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 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
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-03-06 08:18:13
Workout Totals: Distance10.500Time1:23:48.90Pace7:58.94
Usual runs except Joseph did only 2 miles as he was not feeling well.
Leg 1:Distance1.000Time8:16.50Pace8:16.50
With Jacob, Benjamin, and Stephen.
Leg 2:Distance3.000Time24:12.10Pace8:04.03
With Jacob, William, and Benjamin.
Leg 3:Distance6.000Time46:39.70Pace7:46.62
With Benjamin.
Leg 4:Distance0.500Time4:40.60Pace9:21.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50
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 - 2017-03-07 07:50:50
Workout Totals: Distance10.500Time1:24:05.50Pace8:00.52
Got some snow today, so the pace was slow. Usual runs for everybody except Joseph who did 3.
Leg 1:Distance10.000Time1:19:44.40Pace7:58.44
With Benjamin.
Leg 2:Distance0.500Time4:21.10Pace8:42.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.008.000.0012.60

Fast Running Friend Workout - 2017-03-08 08:46:20
Workout Totals: Distance12.600Time1:29:39.50Pace7:06.94
Did 8 mile tempo with Benjamin. 3 down the canyon, 2 up, 3 down. He pulled me for the first 5, then took off. First 3 was 17:21, then 12:28 uphill, and 17:41 for the last 3. There was a mild wind blowing into the canyon, which made uphill easier than normal, and down harder than normal. Benjamin closed with 15:37 for the last 3. The kids ran their usual distances.
Leg 1:Distance2.500Time21:28.70Pace8:35.48
Warm-up.
Leg 2:Distance8.000Time47:30.40Pace5:56.30
Tempo.
Leg 3:Distance1.600Time16:01.10Pace10:00.69
Cool-down.
Leg 4:Distance0.500Time4:39.30Pace9:18.60
With Matthew.

Camouflage Crocs 1 Miles: 12.60
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 - 2017-03-09 08:24:07
Workout Totals: Distance10.040Time1:18:10.60Pace7:47.19
Usual runs.
Leg 1:Distance3.000Time22:17.20Pace7:25.73
With Benjamin, William, and Jacob.
Leg 2:Distance1.000Time6:57.20Pace6:57.20
With Benjamin and Jacob.
Leg 3:Distance2.040Time17:08.70Pace8:24.26
With Benjamin and Stephen.
Leg 4:Distance4.000Time31:47.50Pace7:56.88
With Benjamin and Joseph.
Fast Running Friend Workout - 2017-03-09 21:18:00
Workout Totals: Distance0.500Time4:35.40Pace9:10.80
 
Leg 1:Distance0.500Time4:35.40Pace9:10.80
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.570.250.000.2510.07

Fast Running Friend Workout - 2017-03-10 08:27:51
Workout Totals: Distance10.065Time1:15:50.10Pace7:32.07
Some kids did 400 time trial today. Stephen ran 1:37.5 (small PR, splits 22,24,27,24), William 83.5 (small PR I think, 18,21,22,22), Jacob 72.4 (PR by 0.3, 16,17,20,19), Julia 81.1 (small PR I think, 18,21,21,21), Joseph 70.9 (missed PR by 0.3, but overall a good development and a confidence builder as he has struggled recently, 16,17,19,18 high). Benjamin helped with the pacing in the 400s. I had Jacob run only 3 miles, wanted Joseph to do the same, but then he ran an extra mile with me making his total 4 today. Otherwise usual runs.
Leg 1:Distance0.180Time1:35.30Pace8:49.44
Warm-up.
Leg 2:Distance0.248Time1:37.50Pace6:33.15
Stephen's 400
Leg 3:Distance0.248Time1:23.50Pace5:36.69
William's 400.
Leg 4:Distance0.248Time1:12.30Pace4:51.53
Joseph and Jacob's 400.
Split 1:Distance0.248Time1:10.90Pace4:45.89
Cumilative:Distance0.248Time1:10.90Pace4:45.89
Joseph.
Split 2:Distance0.000Time0:01.40Pace0:00.00
Cumilative:Distance0.248Time1:12.30Pace4:51.53
Jacob.
 
Leg 5:Distance0.248Time2:23.30Pace9:37.82
Recovery jog.
Leg 6:Distance0.248Time1:21.10Pace5:27.02
Julia's 400.
Leg 7:Distance0.110Time1:01.50Pace9:19.09
Jog to the car.
Leg 8:Distance0.035Time0:20.80Pace9:54.29
Matthew's false start. Benjamin ran with him later in the evening.
Leg 9:Distance7.500Time56:59.80Pace7:35.97
Most of this with Benjamin.
Leg 10:Distance1.000Time7:55.00Pace7:55.00
With Joseph.

Camouflage Crocs 1 Miles: 10.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.006.000.0017.30

Fast Running Friend Workout - 2017-03-11 09:04:20
Workout Totals: Distance17.300Time2:08:05.90Pace7:24.27
Did a tempo workout with Benjamin today as part of a long run - total of almost 17 + the run with Matthew later. We did 2x3 down the canyon with long rest. The first one was after 5.4 warm-up, the goal was for Benjamin to run sub-5:00 pace, for me to run relax. He did 14:55 (4:54, 4:58, 5:03), I did 16:59 (5:39, 5:40, 5:40). We got some headwind in the last mile which made the effort harder. Benjamin got knocked down to 5:03, I was able to hold the pace, but the effort went up considerably - I went from enjoying a controlled pace to having to really push it to not slow down.

On the second one I had Benjamin pace me. My reasoning in setting it up like this was to give him a confidence builder that he can run sub-5:00 pace, and then give him something endurance building that he can relax at while helping me in the process. By that time we got some more headwind, but Benjamin's presence counterbalanced it. I was hoping to run 16:30, but by around 1 mile I could tell that even with Benjamin's help, this much wind + fatigue from the workout would require more fitness than I had today. So I tried to not lose too much ground to the target 5:30 pace. I was able to run 16:36. Mile splits were 5:33, 5:35, 5:28.

Younger kids ran their usual Saturday distances. Jenny did it in two installments due to the need to study for and take BYU Math 112 test.
Leg 1:Distance5.400Time41:57.80Pace7:46.26
Warm-up.
Leg 2:Distance3.000Time16:59.30Pace5:39.77
First tempo.
Leg 3:Distance3.120Time28:12.30Pace9:02.40
Recovery.
Leg 4:Distance3.000Time16:36.70Pace5:32.23
Second tempo.
Leg 5:Distance2.280Time19:38.70Pace8:36.97
Cool-down.
Leg 6:Distance0.500Time4:41.10Pace9:22.20
With Matthew.

Camouflage Crocs 1 Miles: 17.30
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
10.000.000.000.0010.00

Fast Running Friend Workout - 2017-03-13 09:08:04
Workout Totals: Distance10.000Time1:17:11.10Pace7:43.11
Usual day, usual runs.
Leg 1:Distance0.500Time4:40.60Pace9:21.20
With Matthew.
Leg 2:Distance1.000Time7:55.50Pace7:55.50
With Jacob and Stephen.
Leg 3:Distance8.500Time1:04:35.00Pace7:35.88
With Benjamin.

Camouflage Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.921.180.003.0010.10

Fast Running Friend Workout - 2017-03-14 07:53:24
Workout Totals: Distance10.100Time1:15:56.70Pace7:31.16
Did 3x1 down the canyon with Benjamin with half mile jog rest. My target was 5:20, his 4:40. I got 5:16, 5:22, 5:18, he got 4:40, 4:48, 4:37. He learned that if he started out the intervals in 17 for the first 100 as opposed to 15 they go a lot better.

The purpose of the workout was to get used to faster speeds so we would not feel the speed barrier in the tempo runs as much.

We were short on time at the end, so we did a mild tempo for part of our cool down.

Younger kids did their usual distances on their own.
Leg 1:Distance2.300Time17:56.50Pace7:48.04
Warm-up.
Leg 2:Distance4.000Time27:27.90Pace6:51.98
Workout.
Split 1:Distance1.000Time5:16.60Pace5:16.60
Cumilative:Distance1.000Time5:16.60Pace5:16.60
Split 2:Distance0.500Time5:46.50Pace11:33.00
Cumilative:Distance1.500Time11:03.10Pace7:22.07
Split 3:Distance1.000Time5:22.80Pace5:22.80
Cumilative:Distance2.500Time16:25.90Pace6:34.36
Split 4:Distance0.500Time5:43.20Pace11:26.40
Cumilative:Distance3.000Time22:09.10Pace7:23.03
Split 5:Distance1.000Time5:18.80Pace5:18.80
Cumilative:Distance4.000Time27:27.90Pace6:51.98
 
Leg 3:Distance3.300Time25:48.40Pace7:49.21
Cool-down with a mild tempo at the end for about 1.18 miles with the mile split of 5:53 - the rest of the distance is estimated.
Split 1:Distance2.120Time18:53.20Pace8:54.53
Cumilative:Distance2.120Time18:53.20Pace8:54.53
Split 2:Distance1.000Time5:53.70Pace5:53.70
Cumilative:Distance3.120Time24:46.90Pace7:56.57
Split 3:Distance0.180Time1:01.50Pace5:41.67
Cumilative:Distance3.300Time25:48.40Pace7:49.21
 
Leg 4:Distance0.500Time4:43.90Pace9:27.80
With Matthew.

Camouflage Crocs 1 Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.920.250.000.5010.67

Fast Running Friend Workout - 2017-03-15 09:09:53
Workout Totals: Distance10.667Time1:19:36.50Pace7:27.78
400 time trials today. Stephen ran 1:34.9 (PR, 22,24,26,24), Jacob and Joseph 72.3 with even splits per 100, small PR for Jacob, Matthew 2:02.6 (PR, 24, 29, 31, 38). Matthew suddenly stopped at around 320 mark, and it took us a few seconds to get him going again. He did not hold the hand, though. He ran 800 holding the hand in 3:59 earlier as well, which is his PR for holding the hand.

Otherwise usual distances for everybody.
Leg 1:Distance0.498Time3:59.30Pace8:00.52
With Matthew and the gang.
Leg 2:Distance0.248Time1:34.90Pace6:22.66
Stephen's time trial.
Leg 3:Distance0.248Time1:12.30Pace4:51.53
Joseph and Jacob.
Leg 4:Distance0.375Time3:08.50Pace8:22.67
Cool-down.
Leg 5:Distance0.248Time2:02.60Pace8:14.35
Matthew decided he wanted to try 400 without holding the hand, and got a new record.
Leg 6:Distance3.050Time23:27.40Pace7:41.44
With Jacob and William for the first 2.04, then the rest with Jacob. Jacob was on the move hit the last quarter in a little under 80.
Split 1:Distance2.040Time16:46.00Pace8:13.14
Cumilative:Distance2.040Time16:46.00Pace8:13.14
Split 2:Distance0.760Time5:21.60Pace7:03.16
Cumilative:Distance2.800Time22:07.60Pace7:54.14
Split 3:Distance0.250Time1:19.80Pace5:19.20
Cumilative:Distance3.050Time23:27.40Pace7:41.44
 
Leg 7:Distance1.000Time7:38.90Pace7:38.90
Do not remember who this was with.
Leg 8:Distance5.000Time36:32.60Pace7:18.52
Alone.

Camouflage Crocs 1 Miles: 10.67
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 - 2017-03-16 09:00:32
Workout Totals: Distance10.000Time1:18:07.70Pace7:48.77
Usual day, usual distances.
Leg 1:Distance0.500Time4:22.80Pace8:45.60
With Matthew. He did not hold the hand for most of it.
Leg 2:Distance0.500Time3:47.30Pace7:34.60
With Benjamin.
Leg 3:Distance9.000Time1:09:57.60Pace7:46.40
With Benjamin.

Camouflage Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.950.008.000.0012.95

Fast Running Friend Workout - 2017-03-17 09:11:40
Workout Totals: Distance12.950Time1:28:36.80Pace6:50.56
Tempo run with Benjamin. 8 total consisting of 3 down, 2 up, and 3 down again. I gave Benjamin a target of 5:20,5:15,5:10, then 6:00 pace on the way up, then repeat the splits of the first 3. My goal was to follow a similar pattern. Benjamin was able to hit the pacing pretty much spot on: 5:19,5:14,5:11,6:00,5:56,5:21,5:12,5:05 - total of 43:18. I got 47:08 with the following splits: 5:47,5:44,5:42,6:19,6:25,5:50,5:45,5:35. This was the best 8 mile tempo this year for both of us.

Younger kids ran their usual distances on their own.

During the cooldown Benjamin and I met Kacee Houle, Nate Houle's wife and ran with her for about half a mile.
Leg 1:Distance2.550Time20:53.70Pace8:11.65
Warm-up.
Leg 2:Distance8.000Time47:08.50Pace5:53.56
Tempo.
Leg 3:Distance1.900Time16:05.90Pace8:28.37
Cool-down.
Leg 4:Distance0.500Time4:28.70Pace8:57.40
With Matthew.

Camouflage Crocs 1 Miles: 12.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Dave Taylor on Sat, Mar 25, 2017 at 18:37:08 from 50.186.108.171

Well I am getting faster this year but so are you :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2017-03-18 17:28:24
Workout Totals: Distance12.000Time1:33:45.40Pace7:48.78
Utah Elementary Chess Championship today, so we ran in the evening.

In the chess championship, Joseph got 3.5/6 (6th grade), Jacob 4/6 (4th grade), William 5/6 (2nd grade, 5th place), Stephen 2.5/6 (kindergarten). We were one point short of getting a trophy in the school division competing as a family against schools. Seems like this happens every year. We just need to get a little bit better... Next year we are losing Joseph and hopefully getting Matthew if he can learn to play chess by then.

Running wise, chess playing kids ran reduced distances - 2 for Joseph and Jacob, 1.5 for William, and 1 for Stephen. Otherwise usual distances. Benjamin and I did 15 at an easy pace.
Leg 1:Distance0.500Time4:36.40Pace9:12.80
With Matthew, Joseph, Jacob, William, Benjamin, Stephen, and Jenny.
Leg 2:Distance1.000Time8:15.30Pace8:15.30
Same gang without Matthew.
Leg 3:Distance1.000Time6:49.00Pace6:49.00
Without William now.
Leg 4:Distance9.500Time1:14:04.70Pace7:47.86
With Benjamin.
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Wrong button press. Need to fix Fast Running Friend so I can easily delete those.

Camouflage Crocs 1 Miles: 12.00
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
10.380.000.000.1610.54

Fast Running Friend Workout - 2017-03-20 09:09:06
Workout Totals: Distance10.540Time1:23:11.20Pace7:53.55
Usual day, usual distances.
Leg 1:Distance3.000Time23:25.90Pace7:48.63
With Benjamin, William, and Jacob.
Leg 2:Distance1.000Time8:15.10Pace8:15.10
With Benjamin, Stephen, and Jacob.
Leg 3:Distance4.000Time31:00.30Pace7:45.07
With Benjamin and Joseph.
Leg 4:Distance2.040Time15:42.10Pace7:41.81
With Benjamin - did a pickup on the hill.
Split 1:Distance1.885Time14:55.60Pace7:55.12
Cumilative:Distance1.885Time14:55.60Pace7:55.12
Split 2:Distance0.155Time0:46.50Pace5:00.00
Cumilative:Distance2.040Time15:42.10Pace7:41.81
Hill.
 
Leg 5:Distance0.500Time4:47.80Pace9:35.60
With Matthew.

Camouflage Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.560.000.863.0010.42

Fast Running Friend Workout - 2017-03-21 07:59:37
Workout Totals: Distance10.428Time1:17:05.50Pace7:23.57
Did a workout with Benjamin. 3x1 mile down the canyon with 0.5 recovery jog. I did 5:20,5:20,5:17. Benjamin struggled to hit the target pace of 4:40 in the first two intervals, but then woke up on the last one - 4:46, 4:44, 4:36.

Then we did a light mini-tempo for a little over 0.75 at the end at 5:52 pace.

Usual distances for the younger kids.
Leg 1:Distance3.250Time26:02.10Pace8:00.65
Warm-up.
Leg 2:Distance4.000Time26:39.10Pace6:39.77
Workout.
Split 1:Distance1.000Time5:20.10Pace5:20.10
Cumilative:Distance1.000Time5:20.10Pace5:20.10
Split 2:Distance0.500Time5:08.10Pace10:16.20
Cumilative:Distance1.500Time10:28.20Pace6:58.80
Split 3:Distance1.000Time5:20.70Pace5:20.70
Cumilative:Distance2.500Time15:48.90Pace6:19.56
Split 4:Distance0.500Time5:32.60Pace11:05.20
Cumilative:Distance3.000Time21:21.50Pace7:07.17
Split 5:Distance1.000Time5:17.60Pace5:17.60
Cumilative:Distance4.000Time26:39.10Pace6:39.77
 
Leg 3:Distance2.678Time19:33.30Pace7:18.13
Cool-down with a mini-tempo at the end.
Split 1:Distance1.813Time14:30.20Pace7:59.98
Cumilative:Distance1.813Time14:30.20Pace7:59.98
Split 2:Distance0.750Time4:24.10Pace5:52.13
Cumilative:Distance2.563Time18:54.30Pace7:22.57
Split 3:Distance0.115Time0:39.00Pace5:39.13
Cumilative:Distance2.678Time19:33.30Pace7:18.13
 
Leg 4:Distance0.500Time4:51.00Pace9:42.00
With Matthew.

Camouflage Crocs 1 Miles: 10.42
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.070.000.370.3710.81

Fast Running Friend Workout - 2017-03-22 12:01:09
Workout Totals: Distance10.820Time1:21:17.60Pace7:30.79
600 meter time trials at the Orem High track today. Everybody got a PR. Benjamin helped with pacing.

Stephen ran 2:32.8 - splits 50, 51, 51. William 2:09.8 - splits 41,45,43. Jacob - 1:52.6 - splits 37, 37, 38. Joseph 1:51.8, splits 37, 37, 37.

Benjamin's assignment was to run 1:48 as evenly as possible - he got 1:49.

I stayed with Jacob, then caught up to Joseph.

Usual runs otherwise.
Leg 1:Distance0.248Time2:10.00Pace8:44.19
With the gang including Matthew.
Leg 2:Distance0.373Time2:32.80Pace6:49.65
With Stephen and Benjamin.
Leg 3:Distance0.373Time2:09.80Pace5:47.99
With William and Benjamin
Leg 4:Distance0.125Time1:09.00Pace9:12.00
Recovery jog.
Leg 5:Distance0.373Time1:52.60Pace5:01.88
Paced Joseph and Jacob - with Benjamin.
Split 1:Distance0.373Time1:51.80Pace4:59.73
Cumilative:Distance0.373Time1:51.80Pace4:59.73
Joseph's time.
Split 2:Distance0.000Time0:00.80Pace0:00.00
Cumilative:Distance0.373Time1:52.60Pace5:01.88
Waiting for Jacob.
 
Leg 6:Distance0.248Time2:11.80Pace8:51.45
With Matthew.
Leg 7:Distance1.000Time7:46.60Pace7:46.60
With Jacob.
Leg 8:Distance2.040Time15:21.80Pace7:31.86
With Benjamin and Jacob.
Leg 9:Distance2.040Time16:30.90Pace8:05.74
With Benjamin and Joseph.
Leg 10:Distance4.000Time29:32.30Pace7:23.07
Mostly alone - first little bit with Benjamin.

Camouflage Crocs 1 Miles: 10.82
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.580.000.000.0010.58

Fast Running Friend Workout - 2017-03-23 09:07:52
Workout Totals: Distance10.580Time1:20:48.30Pace7:38.25
Usual runs, except Stephen got a course record on the 2.04 course running 16:40.
Leg 1:Distance0.500Time4:45.50Pace9:31.00
With Matthew.
Leg 2:Distance2.040Time16:40.00Pace8:10.20
With Benjamin, Stephen, Jacob, and William.
Leg 3:Distance1.000Time7:09.10Pace7:09.10
With Benjamin, Jacob and William.
Leg 4:Distance1.000Time6:54.70Pace6:54.70
With Benjamin and Jacob.
Leg 5:Distance4.000Time29:58.40Pace7:29.60
With Benjamin and Joseph.
Leg 6:Distance2.040Time15:20.60Pace7:31.27
With Benjamin.

Camouflage Crocs 1 Miles: 10.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.820.001.003.7510.57

Fast Running Friend Workout - 2017-03-24 09:05:40
Workout Totals: Distance10.565Time1:18:37.80Pace7:26.55
Benjamin and I did 3x1.25 in the canyon going down, then up, then down again. I got 6:40, 7:38, 6:52. He got 6:00, 6:52, 5:57. Then we did a mile+ pickup during the cool-down at 5:35 pace, which was rather ironic - I was essentially running my interval pace, but it felt a lot easier because I had Benjamin with me.

Kids ran their usual distances, except Julia who fell after running about 1.5 and twisted her ankle. She will be out for a few days.
Leg 1:Distance2.300Time18:31.60Pace8:03.30
Warm-up.
Leg 2:Distance1.250Time6:40.40Pace5:20.32
First interval.
Leg 3:Distance3.500Time24:34.70Pace7:01.34
the rest of the workout.
Split 1:Distance0.500Time4:51.10Pace9:42.20
Cumilative:Distance0.500Time4:51.10Pace9:42.20
Split 2:Distance1.250Time7:38.50Pace6:06.80
Cumilative:Distance1.750Time12:29.60Pace7:08.34
Split 3:Distance0.500Time5:12.90Pace10:25.80
Cumilative:Distance2.250Time17:42.50Pace7:52.22
Split 4:Distance1.250Time6:52.20Pace5:29.76
Cumilative:Distance3.500Time24:34.70Pace7:01.34
 
Leg 4:Distance3.015Time24:01.00Pace7:57.94
Cool-down with a pickup at the end.
Split 1:Distance1.900Time17:49.60Pace9:22.95
Cumilative:Distance1.900Time17:49.60Pace9:22.95
Split 2:Distance1.000Time5:35.10Pace5:35.10
Cumilative:Distance2.900Time23:24.70Pace8:04.38
Split 3:Distance0.115Time0:36.30Pace5:15.65
Cumilative:Distance3.015Time24:01.00Pace7:57.94
 
Leg 5:Distance0.500Time4:50.10Pace9:40.20
With Matthew.

Camouflage Crocs 1 Miles: 10.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.003.000.0015.60

Fast Running Friend Workout - 2017-03-25 20:29:10
Workout Totals: Distance15.600Time1:56:48.00Pace7:29.23
Today Benjamin was endowed in the Provo Temple. Running wise, the kids ran in the morning, but Benjamin and I ran in the afternoon when we got home. It was raining. We ran 15 miles with a 3 mile tempo on the 3 mile stretch from Nunn's Park in 17:21 (5:54, 5:49, 5:38). It felt good in spite of being wet. This week for some reason every time I ran with Benjamin it was way easier than when I ran alone - that is the case every time, but for some reason this week the difference appears to be more than normal.
Leg 1:Distance15.100Time1:51:50.00Pace7:24.37
With Benjamin.
Split 1:Distance9.720Time1:13:39.00Pace7:34.63
Cumilative:Distance9.720Time1:13:39.00Pace7:34.63
Distance getting wet.
Split 2:Distance3.000Time17:21.00Pace5:47.00
Cumilative:Distance12.720Time1:31:00.00Pace7:09.25
Tempo run.
Split 3:Distance2.380Time20:50.00Pace8:45.21
Cumilative:Distance15.100Time1:51:50.00Pace7:24.37
Back to the house.
 
Leg 2:Distance0.500Time4:58.00Pace9:56.00
With Matthew.

Camouflage Crocs 1 Miles: 15.60
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
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-03-27 09:10:46
Workout Totals: Distance10.500Time1:22:39.90Pace7:52.37
Usual distances for everybody except for Julia who was injured.
Leg 1:Distance4.000Time30:39.80Pace7:39.95
With Benjamin and Jacob.
Leg 2:Distance6.000Time47:13.10Pace7:52.18
With Benjamin - Joseph ran the first 2 with us.
Leg 3:Distance0.500Time4:47.00Pace9:34.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.720.005.000.0012.72

Fast Running Friend Workout - 2017-03-28 08:03:34
Workout Totals: Distance12.720Time1:33:23.80Pace7:20.55
Did a workout with Benjamin today. We ran a 4 mile tempo down the canyon. I was hoping Benjamin would be able to go under 20:00, and I would be able to average 5:36 (22:24), but we got some headwind, and also I think both of us were a bit short on sleep. So Benjamin ran 20:18 (5:00,5:06,5:06,5:06) while I got 22:56(5:35,5:42,5:45,5:53). Then I felt we needed a little bit of uphill practice, so I had him pace me through a mile in 5:53, which felt easier than it normally does. Then I realized that the head wind the other way was a lot stronger that what it seemed.

Benjamin ended up with 10, I ran 2 additional miles with Joseph + 0.5 with Matthew. Kids otherwise ran their usual distances except Julia who wobbled through a quarter mile testing the waters.
Leg 1:Distance2.530Time20:02.80Pace7:55.42
Warm-up.
Leg 2:Distance4.000Time22:56.50Pace5:44.12
Tempo run down the canyon.
Leg 3:Distance3.650Time29:32.20Pace8:05.53
Cool-down with a mile pickup uphill.
Split 1:Distance0.750Time7:28.90Pace9:58.53
Cumilative:Distance0.750Time7:28.90Pace9:58.53
Split 2:Distance1.000Time5:53.40Pace5:53.40
Cumilative:Distance1.750Time13:22.30Pace7:38.46
Pickup.
Split 3:Distance1.900Time16:09.90Pace8:30.47
Cumilative:Distance3.650Time29:32.20Pace8:05.53
 
Leg 4:Distance2.040Time15:56.40Pace7:48.82
With Joseph.
Leg 5:Distance0.500Time4:55.90Pace9:51.80
With Matthew.

Camouflage Crocs 1 Miles: 12.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.190.000.500.5010.19

Fast Running Friend Workout - 2017-03-29 09:00:22
Workout Totals: Distance10.184Time1:11:10.60Pace6:59.34
800 time trials today on the track with the kids. Stephen did not have a good one - ran 3:34.7, splits 50,52,58,54. Really lost it between 400 and 600. William ran a solid PR breaking 3:00 for the first time. Joseph and Jacob ran small PRs - 2:36.2 for Joseph and 2:37.0 for Jacob. Splits 38, 38, 40, 40 for Joseph, 38,39,41,39 for Jacob. Benjamin helped me pace. Usual distances for everybody except Julia - she wobbled through a quarter or so testing the waters.
Leg 1:Distance0.100Time0:46.70Pace7:47.00
False start with Matthew.
Leg 2:Distance0.100Time0:45.80Pace7:38.00
A little jog.
Leg 3:Distance0.496Time3:34.70Pace7:12.86
Stephen's time trial.
Leg 4:Distance0.248Time2:10.10Pace8:44.60
With Matthew.
Leg 5:Distance0.496Time2:57.60Pace5:58.06
With William.
Leg 6:Distance0.248Time2:21.20Pace9:29.35
With Matthew.
Leg 7:Distance0.496Time2:37.00Pace5:16.53
Joseph and Jacob's time trial.
Split 1:Distance0.496Time2:36.20Pace5:14.92
Cumilative:Distance0.496Time2:36.20Pace5:14.92
Joseph's time.
Split 2:Distance0.000Time0:00.80Pace0:00.00
Cumilative:Distance0.496Time2:37.00Pace5:16.53
Jacob's time.
 
Leg 8:Distance1.000Time7:27.50Pace7:27.50
Leg 9:Distance7.000Time48:30.00Pace6:55.71
Part with Benjamin.

Camouflage Crocs 1 Miles: 10.18
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 - 2017-03-30 08:21:37
Workout Totals: Distance10.240Time1:19:32.00Pace7:46.02
Usual day, usual distances for everybody except Julia.
Leg 1:Distance0.200Time2:20.50Pace11:42.50
False start with Matthew and Benjamin.
Leg 2:Distance2.040Time17:26.40Pace8:32.94
With Stephen, Jacob, William, and Benjamin.
Leg 3:Distance1.000Time7:08.00Pace7:08.00
With William and Benjamin.
Leg 4:Distance1.000Time6:34.80Pace6:34.80
With Jacob and Benjamin.
Leg 5:Distance0.500Time4:46.00Pace9:32.00
With Matthew and Benjamin for real.
Leg 6:Distance5.500Time41:16.30Pace7:30.24
With Benjamin.

Camouflage Crocs 1 Miles: 10.24
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 - 2017-03-31 09:26:31
Workout Totals: Distance10.500Time1:19:46.60Pace7:35.87
Usual distances for everybody except Joseph and Julia. Joseph had a cold, ran 3. Julia is still recovering from foot sprain, I think she was able to hobble through 0.5 today.
Leg 1:Distance3.000Time22:41.80Pace7:33.93
With William and Jacob.
Leg 2:Distance1.000Time6:49.90Pace6:49.90
With Jacob.
Leg 3:Distance3.000Time23:27.20Pace7:49.07
With Joseph.
Leg 4:Distance3.000Time21:51.20Pace7:17.07
Alone.
Leg 5:Distance0.500Time4:56.50Pace9:53.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.833.257.370.0015.45

Fast Running Friend Workout - 2017-04-01 07:37:16
Workout Totals: Distance15.445Time1:46:46.30Pace6:54.78
Did a workout with Benjamin. We started earlier to be able to make it to General Conference. Benjamin broke a mental barrier today. For some time he has struggled with the 20:00 barrier in our 4 mile tempo. Today he broke it running 19:51 (5:00, 5:00, 4:57, 4:54). I also had a decent run - 22:16 (5:24, 5:34, 5:35, 5:43) though I lost some steam in the last mile.

Then we jogged a bit and did a moderate pace tempo for a bit over 6.5 miles running up the canyon for 3.25 at 6:34 pace, and then down the canyon at 5:48 pace. The wind blowing out of the canyon was fairly strong today.

Kids ran their usual distances except for Julia who ran only 1 mile today (recovering from foot sprain).

During the warm-up we met a runner who had served a mission in Barcelona and was trained at the Madrid Missionary Training Center, the same one that Benjamin is going to. This was quite remarkable for us as we both wanted to learn more about it, and there are not a whole lot of people out there that have been to that MTC.
Leg 1:Distance2.530Time21:31.90Pace8:30.63
Warm-up.
Leg 2:Distance4.000Time22:16.50Pace5:34.12
Tempo run.
Leg 3:Distance1.800Time17:00.80Pace9:27.11
Recovery.
Leg 4:Distance6.615Time40:48.70Pace6:10.17
Light distance tempo run.
Split 1:Distance3.250Time21:20.60Pace6:34.03
Cumilative:Distance3.250Time21:20.60Pace6:34.03
Uphill.
Split 2:Distance3.250Time18:50.00Pace5:47.69
Cumilative:Distance6.500Time40:10.60Pace6:10.86
Downhill.
Split 3:Distance0.115Time0:38.10Pace5:31.30
Cumilative:Distance6.615Time40:48.70Pace6:10.17
Tempoed all the way to the car.
 
Leg 5:Distance0.500Time5:08.40Pace10:16.80
With Matthew.

Camouflage Crocs 1 Miles: 15.45
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. Watched the General Conference.

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 - 2017-04-03 08:45:21
Workout Totals: Distance10.500Time1:25:31.50Pace8:08.71
Cough and sore throat are attacking our family. Joseph and Benjamin picked something up. Benjamin still ran 10 today. Joseph did only 3. Otherwise usual distances.
Leg 1:Distance1.000Time7:48.70Pace7:48.70
With Stephen, Jacob, and Benjamin.
Leg 2:Distance3.000Time24:40.40Pace8:13.47
With William, Jacob, and Benjamin.
Leg 3:Distance6.000Time48:11.80Pace8:01.97
With Benjamin.
Leg 4:Distance0.500Time4:50.60Pace9:41.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.120.000.003.7510.87

Fast Running Friend Workout - 2017-04-04 13:37:50
Workout Totals: Distance10.875Time1:20:57.90Pace7:26.70
Did 6x0.625 in the canyon with Benjamin alternating directions. Benjamin had a cold, so instead of doing his own workout he paced me. I was able to do all downhill ones under 3:20 and all uphill ones under 3:38 with the fastest being 3:32.

Julia jogged a mile. Joseph and William had colds, so they ran reduced distances. Stephen, Jacob, and Jenny did their regular runs.
Leg 1:Distance2.150Time17:13.40Pace8:00.65
Warm-up.
Leg 2:Distance4.375Time29:02.20Pace6:38.22
6x0.625 workout
Split 1:Distance0.625Time3:18.30Pace5:17.28
Cumilative:Distance0.625Time3:18.30Pace5:17.28
Split 2:Distance0.125Time1:24.80Pace11:18.40
Cumilative:Distance0.750Time4:43.10Pace6:17.47
Split 3:Distance0.625Time3:36.80Pace5:46.88
Cumilative:Distance1.375Time8:19.90Pace6:03.56
Split 4:Distance0.125Time1:40.70Pace13:25.60
Cumilative:Distance1.500Time10:00.60Pace6:40.40
Split 5:Distance0.625Time3:19.10Pace5:18.56
Cumilative:Distance2.125Time13:19.70Pace6:16.33
Split 6:Distance0.125Time1:39.60Pace13:16.80
Cumilative:Distance2.250Time14:59.30Pace6:39.69
Split 7:Distance0.625Time3:37.70Pace5:48.32
Cumilative:Distance2.875Time18:37.00Pace6:28.52
Split 8:Distance0.125Time1:50.40Pace14:43.20
Cumilative:Distance3.000Time20:27.40Pace6:49.13
Split 9:Distance0.625Time3:17.40Pace5:15.84
Cumilative:Distance3.625Time23:44.80Pace6:33.05
Split 10:Distance0.125Time1:45.10Pace14:00.80
Cumilative:Distance3.750Time25:29.90Pace6:47.97
Split 11:Distance0.625Time3:32.30Pace5:39.68
Cumilative:Distance4.375Time29:02.20Pace6:38.22
 
Leg 3:Distance3.850Time29:57.80Pace7:46.96
Cool-down.
Leg 4:Distance0.500Time4:44.50Pace9:29.00
With Matthew.

Camouflage Crocs 1 Miles: 10.88
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.9310.43

Fast Running Friend Workout - 2017-04-05 11:30:34
Workout Totals: Distance10.427Time1:16:14.50Pace7:18.71
Did 1000 time trial with Jacob today. Benjamin helped me pace. He ran 3:18.0 with the splits of 77, 81, 40.

Stephen did 800 time trial, but missed his record by 2 seconds running 3:30.3. The splits were 1:42/1:48.

Then Jacob and I raced our friend Amy who is staying at our house in 100 meters. I thought she would run around 16.0-16.5, so it we would just cruise along, but she was faster, so we ended up racing. She and I ended up with 14.8, Jacob ran a PR of 14.9 - first time under 15.0. I was surprised I was able to find 14.8 in me - I had not run this fast on the track in probably 5 years.

Then Jacob and I paced Amy through 400 meters. I figured we should target 76, but that ended up being too optimistic - we opened with 38, but then she only had 42 in the second 200, and ended up with 80.6. Her goal is to break 6:00 in the mile. I gave her some encouragement to run consistent mileage to build endurance.

Otherwise everybody did usual distances except Julia - she was still at 1 mile, I think.
Leg 1:Distance0.125Time1:06.00Pace8:48.00
Warm-up.
Leg 2:Distance0.496Time3:30.30Pace7:03.99
Stephen's 800.
Leg 3:Distance0.250Time2:05.50Pace8:22.00
400 with Matthew.
Leg 4:Distance0.621Time3:18.00Pace5:18.84
Paced Jacob over 1000 with Benjamin's help.
Leg 5:Distance0.375Time3:26.10Pace9:09.60
Recovery jog.
Leg 6:Distance0.250Time2:02.90Pace8:11.60
Matthew started this one with us but did not finish.
Leg 7:Distance0.062Time0:14.80Pace3:58.33
100 with Jacob and Amy.
Split 1:Distance0.062Time0:14.80Pace3:58.33
Cumilative:Distance0.062Time0:14.80Pace3:58.33
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.062Time0:14.80Pace3:58.33
 
Leg 8:Distance0.500Time4:07.40Pace8:14.80
2 recovery laps with Jacob to give Amy time to rest before the 400.
Leg 9:Distance0.248Time1:20.60Pace5:25.00
Paced Amy with Jacob's help over 400.
Leg 10:Distance1.500Time11:40.80Pace7:47.20
With Jacob.
Leg 11:Distance6.000Time43:22.10Pace7:13.68
Alone.

Camouflage Crocs 1 Miles: 10.43
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 - 2017-04-06 09:36:48
Workout Totals: Distance10.500Time1:22:21.90Pace7:50.66
More or less usual day except for the sick/injured kids. Joseph, William, and Stephen were on reduced mileage. Julia I think was able to run 1 mile.
Leg 1:Distance6.000Time47:56.30Pace7:59.38
With Jenny.
Leg 2:Distance4.000Time29:27.90Pace7:21.98
Alone.
Leg 3:Distance0.500Time4:57.70Pace9:55.40
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.000.000.0010.54

Fast Running Friend Workout - 2017-04-07 09:32:16
Workout Totals: Distance10.540Time1:17:49.70Pace7:23.05
Usual day. Joseph was back to normal mileage. Julia I think got up to 1.5. William did 2 if I remember right, Stephen 1.
Leg 1:Distance4.000Time29:33.80Pace7:23.45
With Jacob and Benjamin.
Leg 2:Distance4.000Time28:29.00Pace7:07.25
With Joseph.
Leg 3:Distance2.040Time14:55.40Pace7:18.92
Alone.
Leg 4:Distance0.500Time4:51.50Pace9:43.00
With Matthew.

Camouflage Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.350.000.000.0016.35

Fast Running Friend Workout - 2017-04-08 13:41:59
Workout Totals: Distance16.350Time1:57:20.00Pace7:10.58
It was raining in the morning, so Benjamin and I went to the temple, and then ran in the afternoon. He was still not fully recovered from his cold, so I just had him pace me through a 6 mile tempo run. We got some serious headwind, even drafting behind Benjamin 5:51 pace was all I could do. I did a total of 16+, he just did 12. Younger kids ran their usual distances on their own except for William, Stephen, and Julia who were on reduced mileage.
Leg 1:Distance4.900Time39:05.30Pace7:58.63
Warm-up with Benjamin.
Leg 2:Distance6.000Time35:08.80Pace5:51.47
Tempo run with Benjamin.
Leg 3:Distance1.400Time12:39.50Pace9:02.50
Cool-down with Benjamin.
Leg 4:Distance4.050Time30:26.40Pace7:30.96
More distance alone.

Camouflage Crocs 1 Miles: 16.35
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. Fast Sunday.

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 - 2017-04-10 08:55:29
Workout Totals: Distance10.500Time1:18:32.30Pace7:28.79
Usual mileage today for most of us except for Julia. Julia is up to 2, I believe. I paced Sarah through the mile down the canyon in 7:23 (3:33, 3:50) in the middle of her regular 5. This is quite an achievement for her. Bella is only 6 months old, and Sarah is now 41 years old and has given birth to ten children. This reminds me that our family has been greatly blessed by the Lord. We have always had sufficient for our needs and been in good health. The older I get the less inclined I feel to take this for granted. I have felt the hand of the Lord in a number of ways. Sometimes He would show us what to do, sometimes he would just align the circumstances, and often both in perfect harmony.
Leg 1:Distance3.500Time25:43.60Pace7:21.03
Alone.
Leg 2:Distance1.000Time7:23.60Pace7:23.60
With Sarah and Jenny.
Leg 3:Distance1.500Time11:42.60Pace7:48.40
With Jenny.
Leg 4:Distance4.000Time28:58.10Pace7:14.52
Alone.
Leg 5:Distance0.500Time4:44.40Pace9:28.80
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.620.006.110.0010.73

Fast Running Friend Workout - 2017-04-11 07:47:29
Workout Totals: Distance10.735Time1:16:43.30Pace7:08.81
Did a workout with Benjamin. First 2 miles down the canyon. He got 9:49, I got 10:57. Both of us struggled on this 2 mile tempo. I am suspecting the lack of warm-up. Benjamin had a target of running 4:40 pace for the first mile, then the best pace to the finish. He only made it to 0.5 at 4:40 pace, then 4:51 at the mile, and 4:58 for the second mile. My goal was to run the first mile in 5:20, and then the best pace for the second. I had similar issues - 2:39 at 0.5, 5:24 at 1 mile, and then 5:33 for the second mile.

Then we rested a bit and ran 6:00 for 1 mile up the canyon with Benjamin pacing me. Then we rested some more and ran 3 down the canyon in 17:00 with the splits of 5:46, 5:46, 5:28. I had no problem running 5:28 for the last mile, in fact it was somewhat of an accident.

Younger kids ran their usual distances on their own. Julia is up to 3 miles now.
Leg 1:Distance1.250Time10:11.30Pace8:09.04
Warm-up.
Leg 2:Distance2.000Time10:57.60Pace5:28.80
Leg 3:Distance6.985Time50:47.80Pace7:16.34
Split 1:Distance0.500Time4:57.50Pace9:55.00
Cumilative:Distance0.500Time4:57.50Pace9:55.00
Split 2:Distance1.000Time6:00.60Pace6:00.60
Cumilative:Distance1.500Time10:58.10Pace7:18.73
Up with Benjamin.
Split 3:Distance2.375Time22:13.20Pace9:21.35
Cumilative:Distance3.875Time33:11.30Pace8:33.88
Split 4:Distance3.000Time17:00.40Pace5:40.13
Cumilative:Distance6.875Time50:11.70Pace7:18.07
Tempo down with Benjamin.
Split 5:Distance0.110Time0:36.10Pace5:28.18
Cumilative:Distance6.985Time50:47.80Pace7:16.34
A little more tempo to the car.
 
Leg 4:Distance0.500Time4:46.60Pace9:33.20
With Matthew.

Camouflage Crocs 1 Miles: 10.73
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

Fast Running Friend Workout - 2017-04-12 09:17:00
Workout Totals: Distance10.750Time1:24:05.80Pace7:49.38
Joseph, Jacob, and Stephen did a mile time trial today on the track at Orem High. There was some smoke in the air which I think affected performance. Stephen opened with 1:45 lap, and then struggled with breathing finishing in 7:48. Joseph ran 5:35 missing his PR by 5 seconds. Jacob got a 0.7 PR running 5:38.0. Splits were - Joseph - 81,83,85,84, Jacob - 81,84,87,84. We really need to work on the third lap with both of them.

Other kids ran with Jenny.
Leg 1:Distance1.000Time7:48.20Pace7:48.20
With Stephen and Benjamin.
Leg 2:Distance0.250Time2:07.70Pace8:30.80
With Benjamin, Joseph, and Jacob.
Leg 3:Distance1.000Time5:38.00Pace5:38.00
Paced Jacob in the mile time trial.
Leg 4:Distance3.000Time25:35.10Pace8:31.70
With Joseph.
Leg 5:Distance5.000Time38:05.80Pace7:37.16
Part with Benjamin.
Leg 6:Distance0.500Time4:51.00Pace9:42.00
With Matthew.

Camouflage Crocs 1 Miles: 10.75
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 - 2017-04-13 09:24:22
Workout Totals: Distance10.500Time1:21:29.20Pace7:45.64
Usual runs for everybody except for William who stepped on a stick and hurt his foot. He could not run at all. Julia is back to normal mileage - 4 miles.
Leg 1:Distance10.000Time1:16:45.00Pace7:40.50
Part with Joseph, part with Benjamin, part alone.
Leg 2:Distance0.500Time4:44.20Pace9:28.40
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.510.003.002.3410.85

Fast Running Friend Workout - 2017-04-14 08:23:50
Workout Totals: Distance10.857Time1:19:31.60Pace7:19.50
Did a workout with Benjamin. More or less a repeat of what we did on Tuesday. Except we changed a few things around. First, we threw in a warm-up tempo mile in 5:44 down the canyon. Then for the first 2 miler since Benjamin forgot his watch, I gave him mine. It was an odd experience to run a tempo without a watch. I held back a bit on purpose knowing that I would be running it again paced by Benjamin and with a watch when I can do better. I thought I was going to get something around 11:20 or even slower, but I ended up with 11:12. Benjamin was able to hit the first mile in 4:42, but then I had this feeling "the work is done" and ran the next two quarters in 80 and 78, then sped up to 75 for the last two which gave him 5:08 for the second mile and 9:50 total. Next Tuesday I will tell him the work is not done until he gets to 1.25 in 5:53.

Then he paced me through a mile in 5:52 uphill. This has dual purpose - to practice uphill running at a fast pace, and to assess the wind.

Then remembering how well my final tempo went on Tuesday which was supposed to be light I decided to just give a good push and make it my main tempo. So I told Benjamin to pace me roughly for 11:00, but I adjusted his pacing based on how I felt. We were running into fairly significant headwind, but Benjamin covered me quite well. I was able to run 10:44 with the splits of 5:21, 5:23, last quarter in 79.

Younger kids ran on their own. Julia is back to normal mileage. William did just 1 mile as his foot is still not 100% recovered.
Leg 1:Distance3.348Time25:23.30Pace7:34.99
Split 1:Distance1.848Time14:46.90Pace7:59.92
Cumilative:Distance1.848Time14:46.90Pace7:59.92
Split 2:Distance1.000Time5:44.70Pace5:44.70
Cumilative:Distance2.848Time20:31.60Pace7:12.44
Split 3:Distance0.500Time4:51.70Pace9:43.40
Cumilative:Distance3.348Time25:23.30Pace7:34.99
 
Leg 2:Distance2.000Time11:12.90Pace5:36.45
2 mile tempo down the canyon.
Split 1:Distance1.750Time9:50.70Pace5:37.54
Cumilative:Distance1.750Time9:50.70Pace5:37.54
Benjamin's split.
Split 2:Distance0.250Time1:22.20Pace5:28.80
Cumilative:Distance2.000Time11:12.90Pace5:36.45
My finish.
 
Leg 3:Distance3.541Time26:12.50Pace7:24.08
Recovery with 1 mile interval up the canyon.
Split 1:Distance0.654Time5:14.00Pace8:00.12
Cumilative:Distance0.654Time5:14.00Pace8:00.12
Split 2:Distance1.000Time5:52.80Pace5:52.80
Cumilative:Distance1.654Time11:06.80Pace6:43.14
Split 3:Distance1.887Time15:05.70Pace7:59.97
Cumilative:Distance3.541Time26:12.50Pace7:24.08
 
Leg 4:Distance1.343Time10:44.50Pace7:59.90
2 mile tempo down - paced by Benjamin.
Leg 5:Distance0.125Time1:18.30Pace10:26.40
Jog to the car.
Leg 6:Distance0.500Time4:40.10Pace9:20.20
With Matthew.

Camouflage Crocs 1 Miles: 10.86
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.004.000.0015.50

Fast Running Friend Workout - 2017-04-15 11:35:47
Workout Totals: Distance15.500Time1:54:30.20Pace7:23.24
This morning our whole family went to a baptism. We met a couple - their names are Todd and Elena - at Sprouts last week. Elena is a Russian immigrant. They told us they were getting baptized and invited us to their baptism.

So we ran a bit later. Benjamin and I did 15 miles with two tempos in the middle that were supposed to be light, but I felt good, so they ended up being quite fast. The first one was 2 miles uphill in 11:49 (5:55, 5:54), second 2 miles down in 10:59 (5:32, 5:27). The wind was blowing into the canyon, but with Benjamin's help I was able to deal with it in the second tempo. Last quarter was 79.

Younger kids ran their usual distances.

Today I felt more energy than normal. I did an experiment - decided to make sure I eat one sweet potato a day - started a couple of days ago. I recall in 2003 for a couple of months I ate one of those daily and that coincided with a running breakthrough. I am wondering if perhaps sweet potatoes have some nutrients that I naturally lack. I will try this for a few months to see what happens.
Leg 1:Distance15.000Time1:49:44.70Pace7:18.98
With Benjamin, part with Joseph.
Split 1:Distance2.280Time18:00.70Pace7:53.99
Cumilative:Distance2.280Time18:00.70Pace7:53.99
With Benjamin and Joseph - easy.
Split 2:Distance2.000Time11:49.20Pace5:54.60
Cumilative:Distance4.280Time29:49.90Pace6:58.20
Tempo uphill - Joseph ran the first 300 or so.
Split 3:Distance5.630Time45:02.90Pace8:00.09
Cumilative:Distance9.910Time1:14:52.80Pace7:33.36
Easy.
Split 4:Distance2.000Time10:59.60Pace5:29.80
Cumilative:Distance11.910Time1:25:52.40Pace7:12.61
Tempo downhill.
Split 5:Distance3.090Time23:52.30Pace7:43.53
Cumilative:Distance15.000Time1:49:44.70Pace7:18.98
Back to the house.
 
Leg 2:Distance0.500Time4:45.50Pace9:31.00
With Matthew.

Camouflage Crocs 1 Miles: 15.50
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 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
10.520.000.000.0010.52

Fast Running Friend Workout - 2017-04-17 07:51:12
Workout Totals: Distance10.520Time1:21:13.00Pace7:43.21
10 total, paced Sarah through 1.5 down the canyon in 11:31. Usual distances for the kids.
Leg 1:Distance1.220Time11:36.90Pace9:31.23
Warm-up with Sarah.
Leg 2:Distance1.500Time11:31.90Pace7:41.27
Paced Sarah through 1.5 down the canyon. We had some headwind which I tried to block. Splits 3:45,3:46,4:00.
Leg 3:Distance2.280Time15:46.80Pace6:55.26
Alone to the house.
Leg 4:Distance5.000Time37:04.90Pace7:24.98
With Benjamin and Jacob to the car.
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Leg 6:Distance0.520Time5:12.50Pace10:00.96
With Matthew

Camouflage Crocs 1 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.420.006.130.0010.55

Fast Running Friend Workout - 2017-04-18 07:55:33
Workout Totals: Distance10.555Time1:14:49.70Pace7:05.36
Did a workout with Benjamin. Total of 6 miles of tempo running. We started with 1 mile warm-up down the canyon in 5:50. Then jogged half a mile and ran 2 - he got 9:44 (4:50, 4:54), 11:07 (5:33, 5:34) for me. Then we jogged 0.5, ran 1 up the canyon in 5:53, then after some more rest 2 down the canyon. Benjamin got 9:56 (5:00, 4:56), myself 11:03 (5:33, 5:30). Headwind on the downhill repeats.

Kids did their usual distances on their own except for Matthew who was stubborn today and ended up not running.
Leg 1:Distance3.250Time24:55.60Pace7:40.18
Warm-up with a tempo pickup down.
Split 1:Distance1.750Time14:24.60Pace8:14.06
Cumilative:Distance1.750Time14:24.60Pace8:14.06
Split 2:Distance1.000Time5:50.10Pace5:50.10
Cumilative:Distance2.750Time20:14.70Pace7:21.71
Split 3:Distance0.500Time4:40.90Pace9:21.80
Cumilative:Distance3.250Time24:55.60Pace7:40.18
 
Leg 2:Distance2.000Time11:07.10Pace5:33.55
First 2 mile interval.
Leg 3:Distance2.825Time23:28.00Pace8:18.41
Recovery with an uphill tempo mile in the middle.
Split 1:Distance0.500Time5:10.80Pace10:21.60
Cumilative:Distance0.500Time5:10.80Pace10:21.60
Split 2:Distance1.000Time5:53.60Pace5:53.60
Cumilative:Distance1.500Time11:04.40Pace7:22.93
Split 3:Distance1.325Time12:23.60Pace9:21.21
Cumilative:Distance2.825Time23:28.00Pace8:18.41
 
Leg 4:Distance0.130Time0:46.00Pace5:53.85
False start.
Leg 5:Distance0.130Time1:16.20Pace9:46.15
Return after the false start.
Leg 6:Distance2.000Time11:03.90Pace5:31.95
Second tempo interval.
Leg 7:Distance0.220Time2:12.90Pace10:04.09
Brief cool-down.

Camouflage Crocs 1 Miles: 10.55
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 - 2017-04-19 08:29:02
Workout Totals: Distance10.243Time1:14:05.50Pace7:14.00
Total of 10 for me and Benjamin today, time trials for the younger kids. Jenny , Julia, and Matthew ran easy. Benjamin helped me pace. Stephen got a PR - 7:23.0, splits 1:50, 1:49, 1:53, 1:48. William ran a small PR - 6:24.1 improving by 0.7 - splits 93, 97, 97, 94. Joseph and Jacob struggled - I think both mostly mentally. We went through the first lap in 81, too fast, but should not have been a killer. Then Joseph started struggling and slowed down a lot. Jacob must have had sympathy pains and also slowed down. Joseph stopped at the 600 meter mark complaining that his legs felt like they were going to collapse. Jacob kept going, but all the commotion knocked him out of rhythm and produced an 89 lap. Benjamin and I tried to get him back on pace, but after you have run an 89 and imagined that it was hard, it is extremely hard to go much faster. So he ran 84, 83, but that only gave him 5:40.8, 2.8 slower than his record. To help them with the mental issues I had them run a 2000 with a rough target pace of 90 seconds per lap. They opened in 93, then sped up. Joseph ended up with 7:27, Jacob 7:32.

The idea of that 2000 was this. The mind optimizes for the minimum pain. If you know you are running just 1 mile with no consequences for slowing down when you should not, the mind will imagine their is more pain than there really is and will trick you into slowing down. However, if you know there will be more distance should you run the interval slower, then the pain optimizer might be tricked into ignoring it because giving it too much attention will result in more pain later. It does not always work, but it is worth a try. We'll see what happens next week.
Leg 1:Distance0.500Time4:32.40Pace9:04.80
With Matthew.
Leg 2:Distance1.000Time7:23.00Pace7:23.00
Stephen's time trial.
Leg 3:Distance1.000Time5:40.80Pace5:40.80
Jacob's time trial.
Leg 4:Distance1.000Time6:24.10Pace6:24.10
William's time trial.
Leg 5:Distance0.500Time4:39.30Pace9:18.60
Recovery jog with Joseph and Jacob.
Leg 6:Distance1.243Time7:32.80Pace6:04.28
2000 with Joseph and Jacob.
Leg 7:Distance5.000Time37:53.10Pace7:34.62
With Benjamin.

Camouflage Crocs 1 Miles: 10.24
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 - 2017-04-20 07:21:14
Workout Totals: Distance10.000Time1:13:11.10Pace7:19.11
Usual day, usual runs except for Matthew who had a fit and refused to run.
Leg 1:Distance10.000Time1:13:11.10Pace7:19.11
With Benjamin.

Camouflage Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Burt on Fri, Apr 21, 2017 at 22:10:24 from 70.176.85.97

Happy birthday, buddy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.520.000.000.0010.52

Fast Running Friend Workout - 2017-04-21 08:31:08
Workout Totals: Distance10.520Time1:22:18.10Pace7:49.40
Turned 44 today. This gave me a chance to reflect on the blessings of my life. The most important blessing that I received was the testimony of the Lord Jesus Christ and His Restored Gospel in our day. From that flowed other blessing.
First came Sarah who was willing to be my wife and raise the children with me. Then came the children, ten so far. My family is a precious gift from the Lord.

I have been blessed with the knowledge of how to maintain good health and how to help my family members do so. I have also been blessed with gift of persistence which has made the gift of knowledge effective. It also helps me teach the children and deal with all the frustrations and setbacks.

Assuming the regular life span, I am about half way through the marathon that we call life on the earth. If so, I hope to endure well in the second half and return to the Lord in due course of time with something that He would approve of.

Running wise, I paced Sarah through 1.5 miles down the canyon with the first 1.25 in 7:59 as evenly as possible, and then a kick in 1:47 (7:08 pace). Benjamin, Jacob, and I ran to get the car afterwards. Otherwise, usual distances for the kids.
Leg 1:Distance1.220Time11:34.20Pace9:29.02
Warm-up with Sarah.
Leg 2:Distance1.500Time11:46.90Pace7:51.27
Paced Sarah through her tempo run.
Leg 3:Distance2.280Time14:59.80Pace6:34.65
Alone to the house.
Leg 4:Distance5.000Time39:17.20Pace7:51.44
With Benjamin and Jacob.
Leg 5:Distance0.520Time4:40.00Pace8:58.46
With Matthew.

Camouflage Crocs 1 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Tom K on Sat, Apr 22, 2017 at 17:09:58 from 71.203.24.182

Happy Birthday, Sasha!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.560.007.000.2515.81

Fast Running Friend Workout - 2017-04-22 08:53:57
Workout Totals: Distance15.810Time1:54:25.70Pace7:14.26
Did a workout with Benjamin. The plan was to do 6 down the canyon, but part of the trail was blocked, so we had to setting for 2x3 + some extra fast running. The wind was friendly for about 1.5 of the first interval, then became largely unfriendly afterwards.

In the first I had Benjamin run fast, in the second he paced me. He ran 14:51 (4:54, 5:00, 4:57), I got 16:35 (5:25, 5:32, 5:38). In the second one we ran 16:29 (5:32, 5:31, 5:26).

During the warm-up we did a quarter at roughly the target pace (79) - mine was quicker than the target pace, Benjamin fell asleep and ran 77.

We ran a good portion of our recovery between the tempos with a runner named Mark who is in the Air Force National Guard.

We also did an uphill mile to our house at the very end in 5:51 to practice uphill running in the state of fatigue.

Younger kids ran their usual Saturday distances. Jenny did a mile pickup down the canyon in 6:18 with the sluggish start (3:19) but a fast finish (2:59). Joseph was supposed to be her pacer, but he found himself in a bad mood again and dropped out after the first half mile.
Leg 1:Distance2.600Time21:06.80Pace8:07.23
Warm-up.
Leg 2:Distance0.750Time5:46.70Pace7:42.27
A quarter pickup + some jogging.
Split 1:Distance0.250Time1:19.50Pace5:18.00
Cumilative:Distance0.250Time1:19.50Pace5:18.00
Split 2:Distance0.500Time4:27.20Pace8:54.40
Cumilative:Distance0.750Time5:46.70Pace7:42.27
 
Leg 3:Distance3.000Time16:35.80Pace5:31.93
First tempo.
Leg 4:Distance3.000Time26:40.70Pace8:53.57
Recovery.
Leg 5:Distance3.000Time16:29.20Pace5:29.73
Second tempo.
Leg 6:Distance0.900Time8:35.80Pace9:33.11
Jog to the car.
Leg 7:Distance2.040Time14:28.40Pace7:05.69
More distance at the house with a quick uphill mile at the end.
Split 1:Distance1.040Time8:36.50Pace8:16.63
Cumilative:Distance1.040Time8:36.50Pace8:16.63
Split 2:Distance1.000Time5:51.90Pace5:51.90
Cumilative:Distance2.040Time14:28.40Pace7:05.69
 
Leg 8:Distance0.520Time4:42.30Pace9:02.88

Camouflage Crocs 1 Miles: 15.81
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
10.520.000.000.0010.52

Fast Running Friend Workout - 2017-04-24 08:29:23
Workout Totals: Distance10.520Time1:23:25.80Pace7:55.84
Usual day, usual runs for everybody.
Leg 1:Distance1.000Time7:56.90Pace7:56.90
With Benjamin, Jacob, and Stephen.
Leg 2:Distance3.000Time23:40.20Pace7:53.40
With Benjamin, Jacob, and William.
Leg 3:Distance6.000Time47:04.90Pace7:50.82
With Benjamin.
Leg 4:Distance0.520Time4:43.80Pace9:05.77
With Matthew.

Camouflage Crocs 1 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.020.002.003.5010.52

Fast Running Friend Workout - 2017-04-25 13:51:21
Workout Totals: Distance10.520Time1:17:24.20Pace7:21.46
Did a workout with Benjamin. We were originally planning 3x1 mile with 0.25 recovery down the canyon, but the wind was blowing the wrong way, so we decided to do some uphill practice instead. The wind actually ended up being not that terrible as verified by our downhill post-workout tempo.

Benjamin got 5:11, 5:15, 5:12. I got 5:46, 5:52, 5:54. Then we jogged half a mile and did a 2 mile downhill tempo. I told Benjamin to lead me at 5:52 pace, but I felt better than I thought I would, so I asked him to increase the pace. We ended up with 11:08 (5:37, 5:31), which goes to show the downhill headwind was not too bad/uphill tailwind not too helpful.

Kids ran their usual distances.
Leg 1:Distance2.000Time15:10.40Pace7:35.20
Warm-up + 2x400 pickups down the canyon.
Split 1:Distance1.000Time8:02.10Pace8:02.10
Cumilative:Distance1.000Time8:02.10Pace8:02.10
Split 2:Distance0.250Time1:20.20Pace5:20.80
Cumilative:Distance1.250Time9:22.30Pace7:29.84
Split 3:Distance0.125Time1:04.00Pace8:32.00
Cumilative:Distance1.375Time10:26.30Pace7:35.49
Split 4:Distance0.250Time1:20.50Pace5:22.00
Cumilative:Distance1.625Time11:46.80Pace7:14.95
Split 5:Distance0.375Time3:23.60Pace9:02.93
Cumilative:Distance2.000Time15:10.40Pace7:35.20
 
Leg 2:Distance3.500Time23:37.50Pace6:45.00
3x1 mile up the canyon with 0.25 recovery.
Split 1:Distance1.000Time5:46.30Pace5:46.30
Cumilative:Distance1.000Time5:46.30Pace5:46.30
Split 2:Distance0.250Time2:51.50Pace11:26.00
Cumilative:Distance1.250Time8:37.80Pace6:54.24
Split 3:Distance1.000Time5:52.50Pace5:52.50
Cumilative:Distance2.250Time14:30.30Pace6:26.80
Split 4:Distance0.250Time3:13.00Pace12:52.00
Cumilative:Distance2.500Time17:43.30Pace7:05.32
Split 5:Distance1.000Time5:54.20Pace5:54.20
Cumilative:Distance3.500Time23:37.50Pace6:45.00
 
Leg 3:Distance4.500Time34:02.50Pace7:33.89
Cool-down spiced up with a 2 mile tempo down the canyon.
Split 1:Distance0.500Time4:56.50Pace9:53.00
Cumilative:Distance0.500Time4:56.50Pace9:53.00
Split 2:Distance2.000Time11:08.30Pace5:34.15
Cumilative:Distance2.500Time16:04.80Pace6:25.92
Split 3:Distance2.000Time17:57.70Pace8:58.85
Cumilative:Distance4.500Time34:02.50Pace7:33.89
 
Leg 4:Distance0.520Time4:33.80Pace8:46.54
With Matthew.

Camouflage Crocs 1 Miles: 10.52
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 - 2017-04-26 09:20:20
Workout Totals: Distance10.500Time1:19:54.80Pace7:36.65
Usual day, usual distances.
Leg 1:Distance4.000Time30:42.30Pace7:40.57
I think this one was with Benjamin and Jacob.
Leg 2:Distance6.000Time44:19.30Pace7:23.22
Alone.
Leg 3:Distance0.500Time4:53.20Pace9:46.40

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.002.000.0010.00

Fast Running Friend Workout - 2017-04-27 09:32:29
Workout Totals: Distance10.000Time1:14:34.20Pace7:27.42
Some kids did two mile runs down the canyon. Jenny ran 12:25 (6:13,6:12), Jacob ran a course PR of 11:37 (5:51, 5:46), Joseph made it with Jacob to 1.25, then had some combination of leg and emotional issues, and jogged in at around 6:40 pace. William ran 13:08, I think 6:36/6:32 splits. Stephen ran 1 mile down in 7:17. I ran with Jacob, and then with Jenny. Benjamin paced William. Jenny paced Stephen.
Leg 1:Distance0.500Time4:25.90Pace8:51.80
With Matthew.
Leg 2:Distance0.400Time3:45.00Pace9:22.50
Warm-up with the kids.
Leg 3:Distance2.000Time11:37.10Pace5:48.55
Pacing Jacob.
Leg 4:Distance2.000Time17:15.80Pace8:37.90
Back to the car with Joseph and Jacob.
Leg 5:Distance0.100Time0:53.00Pace8:50.00
Some jogging with Jenny.
Leg 6:Distance2.000Time12:25.20Pace6:12.60
Paced Jenny.
Leg 7:Distance2.000Time16:54.30Pace8:27.15
Back to the car with Jenny.
Leg 8:Distance1.000Time7:17.90Pace7:17.90
Alone.

Camouflage Crocs 1 Miles: 10.00
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 - 2017-04-28 08:27:45
Workout Totals: Distance10.500Time1:18:40.00Pace7:29.52
Usual day, usual distanced. Benjamin ran 8 to be fresh for the 5000 on Saturday.
Leg 1:Distance1.000Time7:45.20Pace7:45.20
With Stephen, Joseph, and Jacob.
Leg 2:Distance3.000Time23:19.00Pace7:46.33
With William, Joseph, and Jacob.
Leg 3:Distance6.000Time42:54.60Pace7:09.10
Alone.
Leg 4:Distance0.500Time4:41.20Pace9:22.40
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.770.002.000.0011.77

Fast Running Friend Workout - 2017-04-29 08:00:55
Workout Totals: Distance11.770Time1:45:45.60Pace8:59.13
Benjamin raced Clarence Robinson Invitation 5000 today. I recorded his splits. It was windy. He was doing well up until 4000, then mentally fell apart when he lost contact, slowed down to 3:17 for the last 1 K, and ended up with 15:52.62. Otherwise I think he was physically capable of around 15:40-15:45.

We ran 5.3 with him, Joseph, and Jacob in the morning, then I did his warm-up and cool-down with him, and then did 4 more at home with the last 2 in 11:35 last mile being uphill.

Other kids ran their usual Saturday distances.
Leg 1:Distance5.300Time41:47.00Pace7:53.02
With Benjamin, Joseph, and Jacob.
Leg 2:Distance1.500Time12:07.60Pace8:05.07
Warm-up with Benjamin.
Leg 3:Distance0.000Time15:52.60Pace0:00.00
Benjamin's splits.
Split 1:Distance0.000Time1:11.90Pace0:00.00
Cumilative:Distance0.000Time1:11.90Pace0:00.00
Split 2:Distance0.000Time1:15.60Pace0:00.00
Cumilative:Distance0.000Time2:27.50Pace0:00.00
Split 3:Distance0.000Time1:13.60Pace0:00.00
Cumilative:Distance0.000Time3:41.10Pace0:00.00
Split 4:Distance0.000Time1:13.70Pace0:00.00
Cumilative:Distance0.000Time4:54.80Pace0:00.00
Split 5:Distance0.000Time1:15.70Pace0:00.00
Cumilative:Distance0.000Time6:10.50Pace0:00.00
Split 6:Distance0.000Time1:16.80Pace0:00.00
Cumilative:Distance0.000Time7:27.30Pace0:00.00
Split 7:Distance0.000Time1:17.10Pace0:00.00
Cumilative:Distance0.000Time8:44.40Pace0:00.00
Split 8:Distance0.000Time1:16.60Pace0:00.00
Cumilative:Distance0.000Time10:01.00Pace0:00.00
Split 9:Distance0.000Time2:34.90Pace0:00.00
Cumilative:Distance0.000Time12:35.90Pace0:00.00
Split 10:Distance0.000Time1:21.00Pace0:00.00
Cumilative:Distance0.000Time13:56.90Pace0:00.00
Split 11:Distance0.000Time1:19.30Pace0:00.00
Cumilative:Distance0.000Time15:16.20Pace0:00.00
Split 12:Distance0.000Time0:36.40Pace0:00.00
Cumilative:Distance0.000Time15:52.60Pace0:00.00
 
Leg 4:Distance0.450Time4:37.70Pace10:17.11
Cool-down.
Leg 5:Distance0.520Time4:49.60Pace9:16.92
With Matthew.
Leg 6:Distance4.000Time26:31.10Pace6:37.77
Alone, tempo last 2 miles.
Split 1:Distance2.000Time14:55.90Pace7:27.95
Cumilative:Distance2.000Time14:55.90Pace7:27.95
Split 2:Distance2.000Time11:35.20Pace5:47.60
Cumilative:Distance4.000Time26:31.10Pace6:37.77
 

Camouflage Crocs 1 Miles: 11.77
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
10.520.000.000.0010.52

Fast Running Friend Workout - 2017-05-01 09:09:50
Workout Totals: Distance10.520Time1:22:40.00Pace7:51.48
Usual runs for everybody before we left for Indianapolis. First leg to Denver where we stayed with James and Lybi.
Leg 1:Distance1.000Time7:37.00Pace7:37.00
With Stephen, Joseph, Jacob, and Benjamin.
Leg 2:Distance3.000Time23:40.00Pace7:53.33
With Joseph, Jacob, William, and Benjamin.
Leg 3:Distance6.000Time46:52.00Pace7:48.67
With Benjamin.
Leg 4:Distance0.520Time4:31.00Pace8:41.15
With Matthew.

Camouflage Crocs 2 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.350.000.000.378.72

Fast Running Friend Workout - 2017-05-02 07:38:25
Workout Totals: Distance8.725Time1:11:09.80Pace8:09.38
In Denver. Usual distances for everybody except Julia - she had a stomach issue and ran only 3 miles. Joseph and Jacob raced each other in the 200 - Jacob got 32.2, Joseph 32.8 and he was mad. He tried again by himself and ran 33.9. William ran 37.8, Stephen 43.0. Then we caused some panic at the middle school as Jacob needs to go to the bathroom and somebody let him in through a back door. Police officer showed up, but we ended up not being terrorists or mad shooters, so it all ended well.
Leg 1:Distance2.000Time15:09.80Pace7:34.90
With Benjamin.
Leg 2:Distance1.150Time9:59.10Pace8:40.96
With all the kids to the track.
Leg 3:Distance0.000Time0:00.00Pace0:00.00
False start.
Leg 4:Distance0.124Time0:32.80Pace4:24.52
Joseph and Jacob's race - this is Joseph's time.
Leg 5:Distance0.124Time0:37.80Pace5:04.84
William's 200.
Leg 6:Distance0.124Time1:11.50Pace9:36.61
A little jog.
Leg 7:Distance0.124Time0:33.90Pace4:33.39
Joseph's 200 attempt to swing his fists after the fight was over.
Leg 8:Distance1.500Time13:33.40Pace9:02.27
Back to the house.
Leg 9:Distance1.329Time10:38.00Pace8:00.06
With Benjamin, Jenny, Joseph, and Jacob.
Leg 10:Distance1.750Time13:52.50Pace7:55.71
With Benjamin.
Leg 11:Distance0.500Time5:01.00Pace10:02.00
With Matthew in Omaha, NE.

Camouflage Crocs 2 Miles: 8.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.050.000.500.007.55

Fast Running Friend Workout - 2017-05-03 07:06:02
Workout Totals: Distance7.550Time1:01:44.40Pace8:10.65
In Omaha, NE at Sarah's brother's house. 7.5 total - tapering. Benjamin did 7. Jenny 4. Other kids usual distances. Benjamin and I did a pickup on a marked 0.5 stretch in 2:48.
Leg 1:Distance1.050Time9:20.60Pace8:53.90
With Benjamin, Jenny, Julia, Joseph, Jacob, and Stephen.
Leg 2:Distance3.000Time24:58.40Pace8:19.47
With Benjamin, Jenny, Julia, Joseph, and William.
Leg 3:Distance3.000Time22:51.30Pace7:37.10
With Benjamin - did 0.5 pickup.
Split 1:Distance1.550Time12:00.50Pace7:44.84
Cumilative:Distance1.550Time12:00.50Pace7:44.84
Split 2:Distance0.500Time2:48.80Pace5:37.60
Cumilative:Distance2.050Time14:49.30Pace7:13.80
Split 3:Distance0.950Time8:02.00Pace8:27.37
Cumilative:Distance3.000Time22:51.30Pace7:37.10
 
Leg 4:Distance0.500Time4:34.10Pace9:08.20
With Matthew.

Camouflage Crocs 2 Miles: 7.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Fast Running Friend Workout - 2017-05-04 14:13:09
Workout Totals: Distance6.500Time54:00.10Pace8:18.48
In Indianapolis. Usual distances for everybody except Benjamin and Jenny. It was raining.
Leg 1:Distance6.500Time54:00.10Pace8:18.48

Camouflage Crocs 2 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Fast Running Friend Workout - 2017-05-05 13:23:29
Workout Totals: Distance6.200Time51:24.40Pace8:17.48
Tapering. Ran in the park in Indianapolis.
Leg 1:Distance0.500Time4:31.20Pace9:02.40
With Matthew and I think other kids as well.
Leg 2:Distance1.100Time9:09.40Pace8:19.45
With William, Stephen, Benjamin, Joseph, Jacob, Jenny, and Julia.
Leg 3:Distance1.600Time12:40.90Pace7:55.56
With William, Jenny, Joseph, Julia, Benjamin, and Jacob.
Leg 4:Distance1.000Time8:04.40Pace8:04.40
With Benjamin, Joseph, and Jacob.
Leg 5:Distance2.000Time16:58.50Pace8:29.25
With Sarah.

Camouflage Crocs 2 Miles: 6.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Mini Indy 500 (13.109 Miles) 01:17:26, Place overall: 44, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.0013.110.0017.61

Fast Running Friend Workout - 2017-05-06 04:31:45
Workout Totals: Distance15.059Time1:33:25.70Pace6:12.25
Mini Indy 500 Half, 1:17:26, 44th overall, 4th master ($200).

Benjamin 1:11:53, 16th overall, finally his Crocs got noticed and it went viral. Crocs noticed it too, so we are now working with Crocs on a sponsorship deal.

Jenny ran 19:56 in the 5K, second woman, 9th overall (weak field, everybody went to the half) - big PR, qualified for the driver's license.

At the start it was raining a bit, and somewhat windy, although it did not feel too bad. However, I knew something was up when we went through the first mile in 5:54. It felt just like 5:46 in the Phoenix half. I was able to work with a pack up to mile 4 at which point the faster part of it took off, the slower fell back, and I decide to stay with one runner that seemed to have been maintaining good pace. Unfortunately, he started slowing down right before the 5 mile mark and then had to go to the bathroom. So I ended up running alone on the speedway for most or all of it.

I made a valiant effort to pick up the pace after 6:00, 6:05, and was able to speed up to 5:52 by myself. As we were exiting it, I got caught by two runners and was able to hang with them for a mile or so speeding up to 5:43. But this really took a toll on me, so when I lost contact I slowed down to 6:05. This allowed another runner to catch up to me and I was able to run the next mile (11th) in 5:46. I lost contact during the 12th mile, and ran it in 5:55. The last mile was really hard for me, and I think it was also marked incorrectly - the split was 6:10, but I think if we were to assume correct distance from 12 to the finish it was around 6:03-6:04. I got caught by one more runner here, and was able to run with him for a little bit until he kicked.

The time on my watch was 1:17:25, officially 1:17:26.

Benjamin did well for the first 8 miles. For the first 7 he sat in a pack going 5:20-5:22. Then he felt good and decided to make a move. It lasted for 1 mile in 5:14. Then he ran 5:30, and then completely blew up and could only do 5:45. He said his legs were shaking. This sounds like not enough glycogen. I think we made two mistakes. One was not enough long tempos. Two, breaks that are too long in the middle of regular aerobic base runs - we drop one set of kids off and pick up another, and it takes some time to gather the troops in between. Something to remember after his mission.

Nevertheless, this run has caused quite a stir in the media. Do a Google search for "Pachev crocs" to get the details. We got interviewed by Indy Star and Fox 59, and then it went viral. Everybody was making a big deal of 71:53 in Crocs. It is interesting that his "crocked" 69:34 at the Monumental Half last year went completely unnoticed by the media as far as we can tell. Nor did the commentator notice anything special when he ran 8:53 3000 in Sacramento last year at the USATF JO Nationals - even though in the race video you can see his Crocs and the commentator is clearly aware of Benjamin (he finished in 3rd place) mentioning him multiple times.

Jenny opened with 6:30, then ran 6:29, and then ran the last 1.107 in 6:57, which is 6:16 pace. She was able to cache out on her fitness quite well and earned her drivers' license privilege.
Leg 1:Distance1.250Time10:10.20Pace8:08.16
Warm-up.
Leg 2:Distance13.109Time1:17:25.10Pace5:54.34
The race.
Split 1:Distance1.000Time5:54.60Pace5:54.60
Cumilative:Distance1.000Time5:54.60Pace5:54.60
Split 2:Distance1.000Time5:50.20Pace5:50.20
Cumilative:Distance2.000Time11:44.80Pace5:52.40
Split 3:Distance1.000Time5:50.50Pace5:50.50
Cumilative:Distance3.000Time17:35.30Pace5:51.77
Split 4:Distance1.000Time5:44.90Pace5:44.90
Cumilative:Distance4.000Time23:20.20Pace5:50.05
Split 5:Distance1.000Time5:53.20Pace5:53.20
Cumilative:Distance5.000Time29:13.40Pace5:50.68
Split 6:Distance1.000Time6:00.50Pace6:00.50
Cumilative:Distance6.000Time35:13.90Pace5:52.32
Split 7:Distance1.000Time6:05.30Pace6:05.30
Cumilative:Distance7.000Time41:19.20Pace5:54.17
Split 8:Distance1.000Time5:52.00Pace5:52.00
Cumilative:Distance8.000Time47:11.20Pace5:53.90
Split 9:Distance1.000Time5:43.60Pace5:43.60
Cumilative:Distance9.000Time52:54.80Pace5:52.76
Split 10:Distance1.000Time6:05.30Pace6:05.30
Cumilative:Distance10.000Time59:00.10Pace5:54.01
Split 11:Distance1.000Time5:46.60Pace5:46.60
Cumilative:Distance11.000Time1:04:46.70Pace5:53.34
Split 12:Distance1.000Time5:55.20Pace5:55.20
Cumilative:Distance12.000Time1:10:41.90Pace5:53.49
Split 13:Distance1.020Time6:10.00Pace6:02.75
Cumilative:Distance13.020Time1:16:51.90Pace5:54.22
Split 14:Distance0.089Time0:33.20Pace6:13.03
Cumilative:Distance13.109Time1:17:25.10Pace5:54.34
 
Leg 3:Distance0.700Time5:50.40Pace8:20.57
Cool-down.
Fast Running Friend Workout - 2017-05-06 18:50:46
Workout Totals: Distance4.500Time37:47.10Pace8:23.80
In Omaha, NE at Sarah's brother's house. Benjamin ran with Stephen, I ran with everybody else.
Leg 1:Distance4.000Time32:48.50Pace8:12.12
With Joseph, Jacob, William, and Julia.
Leg 2:Distance0.500Time4:58.60Pace9:57.20
With Matthew.

Camouflage Crocs 2 Miles: 15.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From MarkP on Tue, May 23, 2017 at 10:04:04 from 70.57.93.93

awesome!

From Burt on Tue, May 23, 2017 at 11:50:23 from 70.176.85.97

I helped spread the virus. Go Pachev family!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church in Michael's ward in Omaha, NE

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 - 2017-05-08 07:04:13
Workout Totals: Distance10.500Time1:22:14.60Pace7:49.96
Usual runs in the morning in Omaha, NE before we left for Denver to stay with James and Lybi for the night on the way home. Benjamin did 6, I did the usual 10.
Leg 1:Distance4.000Time32:57.80Pace8:14.45
With Benjamin, Joseph, and Jacob.
Leg 2:Distance2.000Time16:53.90Pace8:26.95
With Benjamin.
Leg 3:Distance4.000Time28:02.80Pace7:00.70
Alone.
Leg 4:Distance0.500Time4:20.10Pace8:40.20
With Matthew and Sarah.

Camouflage 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
10.140.000.000.3110.45

Fast Running Friend Workout - 2017-05-09 08:33:11
Workout Totals: Distance10.452Time1:22:04.40Pace7:51.14
In Denver. James and Lybi's son Sam wanted to see what he could do in the mile, so we took him to the track. He started out at 5:50 pace for the first 200 meters, then gradually faded to 8:00 pace, and at 1000 felt some pain from a recent car accident and could not go anymore. Joseph, Jacob, and William continued at a steady effort from the time Sam slowed down to 8:00. Joseph and Jacob were a bit quicker - around 6:24, William got 6:40, Julia ran around 7:00, I stayed with Sam, then jogged some, then decided to try to catch whoever I could and ran a 78 last lap. I only caught Julia, William was too far away.

Benjamin did 8, usual distances for everybody otherwise.
Leg 1:Distance0.500Time4:12.40Pace8:24.80
Warm-up.
Leg 2:Distance1.000Time6:45.70Pace6:45.70
Sam's mile time trial.
Split 1:Distance0.752Time5:27.20Pace7:15.11
Cumilative:Distance0.752Time5:27.20Pace7:15.11
Split 2:Distance0.248Time1:18.50Pace5:16.53
Cumilative:Distance1.000Time6:45.70Pace6:45.70
 
Leg 3:Distance0.062Time0:17.90Pace4:48.24
William's 100.
Leg 4:Distance0.370Time3:16.20Pace8:50.27
Back to the car.
Leg 5:Distance2.100Time18:15.10Pace8:41.48
With Benjamin, Jenny, Julia, Joseph, Jacob, and William.
Leg 6:Distance4.000Time30:42.80Pace7:40.70
With Benjamin.
Leg 7:Distance1.900Time14:03.50Pace7:23.95
Alone.
Leg 8:Distance0.520Time4:30.80Pace8:40.77
With Matthew in Orem.

Camouflage Crocs 2 Miles: 10.45
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.920.000.250.2510.42

Fast Running Friend Workout - 2017-05-10 09:43:51
Workout Totals: Distance10.414Time1:22:11.60Pace7:53.55
400 meter time trials today. Was not expecting them to go super-great but the kids were excited about something - probably the recent media stir about us running in Crocs - and ran very well. Plus the weather was perfect.

Joseph ran 69.0, Jacob 69.8, William 79.7, and Stephen 90.4. Joseph and Jacob - first time under 70, William first time under 80, Stephen almost broke 90.

Benjamin paced Joseph, I paced Jacob, then we also ran with William and Stephen. Otherwise, easy runs, usual distances.
Leg 1:Distance1.050Time8:48.20Pace8:23.05
Warm-up.
Leg 2:Distance0.248Time1:09.80Pace4:41.45
Jacob's time.
Leg 3:Distance0.248Time1:30.40Pace6:04.52
Stephen.
Leg 4:Distance0.248Time1:19.70Pace5:21.37
William.
Leg 5:Distance1.100Time10:45.60Pace9:46.91
Back to the house.
Leg 6:Distance1.000Time7:31.10Pace7:31.10
With Jacob and Benjamin.
Leg 7:Distance6.000Time46:11.60Pace7:41.93
With Benjamin.
Leg 8:Distance0.520Time4:55.20Pace9:27.69
With Matthew.

Camouflage Crocs 2 Miles: 10.41
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

Fast Running Friend Workout - 2017-05-11 08:36:54
Workout Totals: Distance10.560Time1:23:57.90Pace7:57.07
Usual runs for everybody.
Leg 1:Distance2.040Time17:40.60Pace8:39.90
With Jacob and Stephen - I think. Do not remember if we had Benjamin with us.
Leg 2:Distance3.000Time23:55.50Pace7:58.50
With Jacob and William. We might have had Benjamin here as well.
Leg 3:Distance5.000Time37:19.90Pace7:27.98
I think this was with Benjamin.
Leg 4:Distance0.520Time5:01.90Pace9:40.58
With Matthew.

Camouflage Crocs 2 Miles: 10.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.520.000.000.0010.52

Fast Running Friend Workout - 2017-05-12 07:43:43
Workout Totals: Distance10.520Time1:21:46.70Pace7:46.42
Usual runs.
Leg 1:Distance10.000Time1:16:51.90Pace7:41.19
With Benjamin.
Leg 2:Distance0.520Time4:54.80Pace9:26.92
With Matthew.

Camouflage Crocs 2 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.070.008.000.0017.07

Fast Running Friend Workout - 2017-05-13 08:00:02
Workout Totals: Distance17.070Time2:08:35.30Pace7:31.98
Today Benjamin and I did the error correction workout - 8 mile tempo. The course we originally planned to do it on was not available due to the trail closure near Bridal Veil Falls. So we had to improvise. It was like a bad dream - one of those where you are running a race, do the first part of it on the race course, but then it becomes an obstacle course. It became true for us today because the trail was closed after some distance in the other direction as well, and that part does not have quarter marks either, so we had to just estimate the pace based on the first 4 miles, and guess when we were done. Benjamin and I ended up improvising differently - he missed the real trail turn and just kept going on the road, I followed the trail, ran into the closures, followed the detour, then improvised, and miraculously ended up in the same place he did after all. I verified the distance with the Course Tool and mine miraculously ended up exactly 8 miles which I ran in 47:03. Benjamin was 0.07 short, and I think his time was around 43:30, so about 5:30 average.

Then I took the little boys to the track meet in Draper to run in the 800. It was windy, so the times were slow. On top of that, Jacob just did not have a good race - went out slow, did not maintain contact properly, and finished slower - 2:45.79. But Joseph on the other hand ran very well drafting when he could and minimizing the adverse effects of the wind - 2:36.99 - I think that would be his official track PR, although he's run 2:36.3 in a time trial.

William ran 3:02.77 which is his official track PR - although he has run 2:57 in a time trial. He lost to Jamison Ping (2:57.25) and a few other boys (Liam Larkin won the race with 2:49.14), but what I was happy about is that he put up a fight and made an effort to be in contact with Jamison from 300 to 500. Stephen ran 3:28.83 - official track PR.

Afterwards Joseph learned a lesson about choice and consequences. White waiting for the race to start he and the rest of the boys were in the car. Joseph decided to see if the car would start if he stuck something into the ignition. That something ended up being a crumbly piece of rubber. The car fortunately did not start at that time, and, unfortunately, later when I tried to start it with the key. The fallout was that we had to wait for a few hours before we got home and got food, and we ended up with $200+ in towing and repair costs. We were fortunate that our favorite mechanics at Car Doctor of Orem figured out how to rebuild the ignition switch instead of having to replace it, otherwise the bill would have been higher. But Joseph learned a lesson - if you mess with the car, you are messing with your dinner as well, and you get to experience in small measure what many kids in Africa experience every day.
Leg 1:Distance5.450Time44:07.20Pace8:05.72
Warm-up.
Leg 2:Distance8.000Time47:01.00Pace5:52.62
Tempo run.
Leg 3:Distance3.100Time26:19.50Pace8:29.52
Cool-down.
Leg 4:Distance0.000Time3:28.80Pace0:00.00
Stephen and William's 800.
Split 1:Distance0.000Time3:02.70Pace0:00.00
Cumilative:Distance0.000Time3:02.70Pace0:00.00
Split 2:Distance0.000Time0:26.10Pace0:00.00
Cumilative:Distance0.000Time3:28.80Pace0:00.00
 
Leg 5:Distance0.000Time2:45.60Pace0:00.00
Joseph and Jacob's 800.
Split 1:Distance0.000Time2:36.70Pace0:00.00
Cumilative:Distance0.000Time2:36.70Pace0:00.00
Split 2:Distance0.000Time0:08.90Pace0:00.00
Cumilative:Distance0.000Time2:45.60Pace0:00.00
 
Leg 6:Distance0.520Time4:53.20Pace9:23.85
With Matthew.

Camouflage Crocs 2 Miles: 17.07
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
10.520.000.000.0010.52

Fast Running Friend Workout - 2017-05-15 07:45:49
Workout Totals: Distance10.520Time1:21:31.20Pace7:44.94
Usual day, usual runs.
Leg 1:Distance10.000Time1:16:31.60Pace7:39.16
With Benjamin.
Leg 2:Distance0.520Time4:59.60Pace9:36.15
With Matthew.

Camouflage Crocs 2 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.360.000.002.4911.85

Fast Running Friend Workout - 2017-05-16 08:31:41
Workout Totals: Distance11.848Time1:36:24.00Pace8:08.18
We did shortened easy runs in the morning and ran in the track meet in the evening.

In the morning Benjamin and I did 0.5 pickup where I told him to just put in a half marathon effort without looking at the watch. This gave us 2:36 for 0.5 down the canyon. Overall we did 8 miles in the morning.

In the evening, Benjamin, myself, Joseph, and Jacob ran 3200, Jenny, Julia, William, and Stephen ran 800.

Results:

800

Jenny 2:52.68 (splits 85, 87) - new PR
Julia 2:59.73 (splits 87, 92) - official track PR
William 3:03.75 (splits 89, 94) - not sure why the second lap was so weak
Stephen 3:19.73 (new PR, splits 1:37, 1:42)

3200:

Benjamin 9:53.79 (4:58/4:55)
Myself 11:10.73 (5:21/5:49)
Joseph 11:51.10 (5:58/5:53)
Jacob 12:02.03 (5:59/6:03)

Benjamin's performance showed me that we are on the right track. The correct way to train him is to make sure he gets to run his base distance not stop, and the workout should be a long tempo right now. Something to remember after his mission, although his body will change over two years and we might need to do some adjustments.

As far as I am concerned, I felt OK through the first 4 laps (78,78,82,82), then manageable in the 5 lap (83), and then I felt like I was terribly out of oxygen in the last 3 laps (89,90,87). Is that from travelling to sea level and not re-acclimating? Sure felt like very similar to how I felt for the first month when I came to Utah for the first time.

It is interesting that Joseph, Jacob, and Benjamin did not have such problems. Maybe the difference is that unlike me they grew up at altitude.

In any case, this experience told me I need to increase my iron and liquid intake, throw in some extra pickups to get more out of my base runs, and try to sneak in some additional mileage.
Leg 1:Distance6.500Time49:58.60Pace7:41.32
With Benjamin with a pickup in the middle.
Split 1:Distance3.720Time29:16.30Pace7:52.12
Cumilative:Distance3.720Time29:16.30Pace7:52.12
Split 2:Distance0.500Time2:36.40Pace5:12.80
Cumilative:Distance4.220Time31:52.70Pace7:33.25
Split 3:Distance2.280Time18:05.90Pace7:56.27
Cumilative:Distance6.500Time49:58.60Pace7:41.32
 
Leg 2:Distance1.000Time8:15.40Pace8:15.40
With William.
Leg 3:Distance0.500Time3:41.80Pace7:23.60
Alone.
Leg 4:Distance1.000Time8:13.90Pace8:13.90
Track meet warm-up.
Leg 5:Distance1.988Time12:02.00Pace6:03.18
3200 - everybody's splits.
Split 1:Distance1.988Time11:10.40Pace5:37.22
Cumilative:Distance1.988Time11:10.40Pace5:37.22
My time.
Split 2:Distance0.000Time0:40.40Pace0:00.00
Cumilative:Distance1.988Time11:50.80Pace5:57.55
Joseph.
Split 3:Distance0.000Time0:11.20Pace0:00.00
Cumilative:Distance1.988Time12:02.00Pace6:03.18
Jacob.
 
Leg 6:Distance0.340Time2:40.30Pace7:51.47
To the car and back.
Leg 7:Distance0.000Time3:19.30Pace0:00.00
William and Stephen - 800.
Split 1:Distance0.000Time3:03.40Pace0:00.00
Cumilative:Distance0.000Time3:03.40Pace0:00.00
Split 2:Distance0.000Time0:15.90Pace0:00.00
Cumilative:Distance0.000Time3:19.30Pace0:00.00
 
Leg 8:Distance0.000Time2:59.10Pace0:00.00
Jenny and Julia 800.
Split 1:Distance0.000Time2:52.50Pace0:00.00
Cumilative:Distance0.000Time2:52.50Pace0:00.00
Jenny.
Split 2:Distance0.000Time0:06.60Pace0:00.00
Cumilative:Distance0.000Time2:59.10Pace0:00.00
Julia.
 
Leg 9:Distance0.520Time5:13.60Pace10:03.08
With Matthew.

Camouflage Crocs 2 Miles: 11.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.960.000.000.0013.96

Fast Running Friend Workout - 2017-05-17 09:09:51
Workout Totals: Distance13.960Time1:51:59.00Pace8:01.30
Total of almost 14 for me today. 10 in the morning, 3.4 in the afternoon with William to get the car from the car shop, and 0.52 late in the evening with Matthew. Usual distances for the kids.
Leg 1:Distance5.000Time38:16.90Pace7:39.38
I think this was with Benjamin.
Leg 2:Distance2.040Time17:30.70Pace8:35.05
With Stephen - do not remember if Benjamin ran this one with me.
Leg 3:Distance3.000Time22:01.70Pace7:20.57
Do not remember if I ran this alone or with Benjamin - I think I ran this alone, and he went with Joseph and Jacob.
Leg 4:Distance3.400Time29:21.10Pace8:37.97
With William.
Leg 5:Distance0.520Time4:48.60Pace9:15.00
With Matthew.

Camouflage Crocs 2 Miles: 13.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.701.500.000.0011.20

Fast Running Friend Workout - 2017-05-18 08:02:29
Workout Totals: Distance11.200Time1:28:26.80Pace7:53.82
Back in 2003-2004 I served some jail time... Well not really. I was called to serve as a branch clerk in the Slate Canyon Juvenile Detention Center in our church. This gave me a chance to spend some time with the youth in detention and learn some things I would not have learned otherwise. I tried to get the youth to run - not from the facility, but on the premises, and had a moderate measure of success. One of the youth there by the name of Randy enjoyed running quite a bit and was good at it.

After the media-covered Benjamin's Crocs appearance at the Mini Indy 500 Randy remembered me and reached out. He has been running for the last 4 years and has finished a marathon (Utah Valley last year) in 3:30 with the opening split of 1:28 for the first half followed by some GI issues afterwards. I invited him to join us for a run. He ran 8 miles with me and Benjamin today with Jacob joining us for the first 5. We did an evaluation 1.5 tempo down the canyon. We pulled him at 6:00 pace - he held it quite well until 1 mile, then started faltering a bit, but then kicked and ended up with 8:56.

Otherwise we had usual runs with usual distances.
Leg 1:Distance1.300Time11:00.30Pace8:27.92
With Jacob, Benjamin, and Randy.
Leg 2:Distance1.500Time8:56.10Pace5:57.40
Tempo with Jacob, Benjamin, and Randy.
Leg 3:Distance1.760Time14:50.90Pace8:26.19
To the house with the same crew.
Leg 4:Distance3.600Time29:42.90Pace8:15.25
Jacob did the first 0.5 with us, the rest just with Benjamin and Randy back to the car.
Leg 5:Distance2.000Time15:37.10Pace7:48.55
With Benjamin.
Leg 6:Distance1.040Time8:19.50Pace8:00.29
First lap (0.52) with Matthew, second alone - trying to sneak in a mini aerobic stimulus - I used to call those things "always on the run" miles.
Split 1:Distance0.520Time4:44.20Pace9:06.54
Cumilative:Distance0.520Time4:44.20Pace9:06.54
Split 2:Distance0.520Time3:35.30Pace6:54.04
Cumilative:Distance1.040Time8:19.50Pace8:00.29
 

Camouflage Crocs 2 Miles: 11.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.260.000.000.0014.26

Fast Running Friend Workout - 2017-05-19 08:27:02
Workout Totals: Distance14.260Time1:50:58.10Pace7:46.91
Benjamin did 6 today - mini-taper for Ogden. Otherwise usual distances for everybody.
Leg 1:Distance2.040Time17:07.70Pace8:23.77
With Stephen.
Leg 2:Distance3.000Time24:01.90Pace8:00.63
I think this might have been with William.
Leg 3:Distance3.000Time23:56.20Pace7:58.73
Do not remember who this was with.
Leg 4:Distance5.000Time35:53.50Pace7:10.70
Alone.
Leg 5:Distance1.220Time9:58.80Pace8:10.82
At the park - first 0.52 with Matthew, the rest alone.
Split 1:Distance0.520Time4:42.20Pace9:02.69
Cumilative:Distance0.520Time4:42.20Pace9:02.69
Split 2:Distance0.700Time5:16.60Pace7:32.29
Cumilative:Distance1.220Time9:58.80Pace8:10.82
 

Camouflage Crocs 2 Miles: 14.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.490.003.120.0012.61

Fast Running Friend Workout - 2017-05-20 06:23:25
Workout Totals: Distance12.610Time1:31:00.30Pace7:13.01
Today was a crazy day. Benjamin raced the Ogden Half. Official results 1:10:47, 2nd overall, but there is a story to go with it. The Standard Examineer should have told it (I did write them an e-mail), but since they did not I will tell it right here.

Even though Benjamin gained some publicity after Mini Indy 500, the result really was not that great. You could argue the wind cost him a minute, or more generously a minute and a half, but even with that we get around 1:10:30 which is still a good minute off his record-eligible course PR. The blow up in the last 4 miles was not very encouraging. So something was clearing wrong, but what was it, and how do we fix it? My working theory was that he needed a better aerobic stimulus, which we tried. But he was leaving on a mission and it would be nice to have another data point before he left. Unfortunately the best race in terms of competition left before his departure was the Ogden Half.

Ogden has a well-established reputation for not caring too much about how fast the winner runs. The slogan is - everyone is a winner as long as he pays $100+ entry fee :-) Elites cannot get a comp, prize money is only in the full, the half prize - ironically - this year was $150 towards a pair of shoes at Striders for the top three.

But there was literally nothing else in the state and we were not going to go out of state given that his flight to the Madrid MTC was on Monday and he still needed to finish packing.

We received the usual "Everyone is a winner" response from the race directors, so I eventually paid the odious fee. With Riley's help we found a place to stay in Huntsville. Incidentally Riley's friend Toby Johnhson was Benjamin's mission president's companion when they were both young missionaries around 20 years ago.

I warmed up with Benjamin, then jogged to the mile marker 1 to watch. With the first mile in 5:50 fast time was out of the question, but it was out of the question to begin with. There was only one runner that could have helped with the fast time - Jason Holt, and that is usually not enough - you need a pack.

After the first mile Benjamin sped up hitting 5:40 on the uphill, then something in the 5:25 range for the next 3. Around 5 he separated himself from Jason and started running solid sub-5:20 pace down the canyon. Everything went well up to 9 miles - 6 in 32:30, 9 in 48:17. Then something that we should have expected but unfortunately did not took place - the race got off from the highway to the trail, and the only escort available to the lead runners was a police car which can only drive on the road.

Benjamin has many talents but course navigation is not one of them. So he took a wrong turn twice losing all of his lead. He regained contact with Jason and stayed with him until half mile to go with 1:04:50 split at 12. Around 1:08 into the race Benjamin made a move and dropped Jason again. Coming into the finish chute he had about 5 seconds.

Then another accident occurred. There were two finish chutes. Of course Benjamin chose the wrong one. The race directors accommodated and stretched out the tape for him in the wrong chute. Then somebody yelled that Benjamin was in the wrong chute. He panicked and decided to correct the error by jumping over the dividing barrier. This did not go well - he is not a hurdler - especially after 13 miles of hard running. He sprained his ankle and dropped his glasses. While he was recovering from all of this Jason passed him in the correct chute and won the race by 3 seconds.

We had a discussion afterwards about being more confident in yourself and not listening to stray advice with some references to 1 Nephi 8:28: "And after they had tasted of the fruit they were ashamed, because of those that were scoffing at them; and they fell away into forbidden paths and were lost."

He took all of this in good spirits, his ankle recovered enough after a blessing and some treatment to run 10 miles Monday morning and make the flight to Madrid, and his glasses did not break. What I was happy about is that he closed strong. Jason ran the last 1.109 at 5:20 pace, Benjamin during the move had to have been quite a bit faster - probably 5:10 at least. He handled getting lost very well - did not allow the discouragement to overtake him.

I discussed the matter with the race director afterwards. She was adamant about not admitting that they did anything wrong telling me that they had well marked signs and nothing like this has ever happened before. I did not question what she said then, but later discovered that Scott Keate got lost on the course a few years ago when he won the race adding a good quarter.

Training-wise I did some jogging during the race, and then when we got home did some more distance in the park by our house with 3 1.04 tempo pickups. Usual distances for the kids.
Leg 1:Distance3.250Time27:36.40Pace8:29.66
Jogging around while Benjamin ran the race.
Split 1:Distance1.700Time12:54.50Pace7:35.59
Cumilative:Distance1.700Time12:54.50Pace7:35.59
Split 2:Distance0.000Time2:41.00Pace0:00.00
Cumilative:Distance1.700Time15:35.50Pace9:10.29
Split 3:Distance1.550Time12:00.90Pace7:45.10
Cumilative:Distance3.250Time27:36.40Pace8:29.66
 
Leg 2:Distance9.360Time1:03:23.90Pace6:46.40
In the park with 3x1.04 mile pickups.
Split 1:Distance0.520Time4:48.50Pace9:14.81
Cumilative:Distance0.520Time4:48.50Pace9:14.81
With Matthew.
Split 2:Distance1.040Time7:23.80Pace7:06.73
Cumilative:Distance1.560Time12:12.30Pace7:49.42
Split 3:Distance1.040Time6:05.40Pace5:51.35
Cumilative:Distance2.600Time18:17.70Pace7:02.19
Split 4:Distance1.560Time10:48.50Pace6:55.71
Cumilative:Distance4.160Time29:06.20Pace6:59.76
Split 5:Distance1.040Time6:01.10Pace5:47.21
Cumilative:Distance5.200Time35:07.30Pace6:45.25
Split 6:Distance1.040Time7:29.10Pace7:11.83
Cumilative:Distance6.240Time42:36.40Pace6:49.68
Split 7:Distance1.040Time5:59.50Pace5:45.67
Cumilative:Distance7.280Time48:35.90Pace6:40.54
Split 8:Distance2.080Time14:48.00Pace7:06.92
Cumilative:Distance9.360Time1:03:23.90Pace6:46.40
 

Camouflage Crocs 2 Miles: 12.61
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. Benjamin spoke in church for the last time before leaving for his mission. Then in the evening he was set apart as a full-time missionary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.840.000.160.002.00

Fast Running Friend Workout - 2017-05-22 08:16:10
Workout Totals: Distance10.192Time1:22:50.70Pace8:07.71
Last run together with Benjamin for 2 years. After a priesthood blessing and some treatment he was able to run 10 miles in spite of the the ankle sprain - the fallout of his finish chute mishap in Ogden. Then we dropped him off in the afternoon at the Salt Lake Airport on his way to the Madrid MTC.

Usual distances for everybody.
Leg 1:Distance2.080Time18:10.70Pace8:44.38
With Benjamin, Matthew (part), Jacob (part), and Stephen.
Split 1:Distance0.520Time4:32.70Pace8:44.42
Cumilative:Distance0.520Time4:32.70Pace8:44.42
With Benjamin, Matthew, Stephen, and Jacob.
Split 2:Distance1.560Time13:38.00Pace8:44.36
Cumilative:Distance2.080Time18:10.70Pace8:44.38
With Benjamin and Stephen.
 
Leg 2:Distance7.952Time1:03:18.90Pace7:57.73
With Benjamin, and Jacob (part).
Split 1:Distance4.680Time37:08.30Pace7:56.13
Cumilative:Distance4.680Time37:08.30Pace7:56.13
With Benjamin and Jacob.
Split 2:Distance3.272Time26:10.60Pace8:00.01
Cumilative:Distance7.952Time1:03:18.90Pace7:57.73
With Benjamin.
 
Leg 3:Distance0.160Time1:21.10Pace8:26.87
Some extra distance.
Fast Running Friend Workout - 2017-05-22 21:17:47
Workout Totals: Distance2.000Time23:38.00Pace11:49.00
 
Leg 1:Distance2.000Time23:38.00Pace11:49.00
With Joseph late at night, pickup on the hill at the end.
Split 1:Distance1.845Time22:39.80Pace12:17.02
Cumilative:Distance1.845Time22:39.80Pace12:17.02
Split 2:Distance0.155Time0:58.20Pace6:15.48
Cumilative:Distance2.000Time23:38.00Pace11:49.00
 

Camouflage Crocs 2 Miles: 12.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.640.004.531.9411.11

Fast Running Friend Workout - 2017-05-23 07:54:36
Workout Totals: Distance11.110Time1:15:17.80Pace6:46.64
The trail was closed for the most part due to flooding, so I did a random fartlek of sorts with quarters uphill into the wind, and tempo segments the other way. Then I rested a bit more and ran a 3.03 tempo to the house starting down the canyon and ending uphill at home. Kids ran their usual distances.
Leg 1:Distance10.070Time1:06:33.70Pace6:36.59
Fartlek.
Split 1:Distance1.640Time11:49.20Pace7:12.44
Cumilative:Distance1.640Time11:49.20Pace7:12.44
Split 2:Distance0.250Time1:28.90Pace5:55.60
Cumilative:Distance1.890Time13:18.10Pace7:02.28
Split 3:Distance0.062Time0:30.50Pace8:11.94
Cumilative:Distance1.952Time13:48.60Pace7:04.49
Split 4:Distance0.250Time1:32.10Pace6:08.40
Cumilative:Distance2.202Time15:20.70Pace6:58.12
Split 5:Distance0.125Time1:03.40Pace8:27.20
Cumilative:Distance2.327Time16:24.10Pace7:02.91
Split 6:Distance0.250Time1:27.40Pace5:49.60
Cumilative:Distance2.577Time17:51.50Pace6:55.79
Split 7:Distance0.125Time1:04.10Pace8:32.80
Cumilative:Distance2.702Time18:55.60Pace7:00.28
Split 8:Distance0.250Time1:26.80Pace5:47.20
Cumilative:Distance2.952Time20:22.40Pace6:54.09
Split 9:Distance0.125Time1:06.40Pace8:51.20
Cumilative:Distance3.077Time21:28.80Pace6:58.85
Split 10:Distance0.188Time1:08.20Pace6:02.77
Cumilative:Distance3.265Time22:37.00Pace6:55.62
Split 11:Distance0.125Time1:08.30Pace9:06.40
Cumilative:Distance3.390Time23:45.30Pace7:00.44
Split 12:Distance1.500Time8:29.10Pace5:39.40
Cumilative:Distance4.890Time32:14.40Pace6:35.58
Split 13:Distance0.250Time2:21.10Pace9:24.40
Cumilative:Distance5.140Time34:35.50Pace6:43.79
Split 14:Distance0.250Time1:28.40Pace5:53.60
Cumilative:Distance5.390Time36:03.90Pace6:41.47
Split 15:Distance0.125Time1:10.60Pace9:24.80
Cumilative:Distance5.515Time37:14.50Pace6:45.17
Split 16:Distance0.250Time1:29.60Pace5:58.40
Cumilative:Distance5.765Time38:44.10Pace6:43.14
Split 17:Distance0.125Time1:09.40Pace9:15.20
Cumilative:Distance5.890Time39:53.50Pace6:46.37
Split 18:Distance0.250Time1:27.70Pace5:50.80
Cumilative:Distance6.140Time41:21.20Pace6:44.10
Split 19:Distance0.900Time7:25.00Pace8:14.44
Cumilative:Distance7.040Time48:46.20Pace6:55.65
Split 20:Distance3.030Time17:47.50Pace5:52.31
Cumilative:Distance10.070Time1:06:33.70Pace6:36.59
 
Leg 2:Distance1.040Time8:44.10Pace8:23.94
With Matthew the first 0.52, the rest alone.
Split 1:Distance0.520Time4:56.30Pace9:29.81
Cumilative:Distance0.520Time4:56.30Pace9:29.81
Split 2:Distance0.520Time3:47.80Pace7:18.08
Cumilative:Distance1.040Time8:44.10Pace8:23.94
 

Camouflage Crocs 2 Miles: 11.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.510.000.000.0011.51

Fast Running Friend Workout - 2017-05-24 08:16:26
Workout Totals: Distance11.507Time1:26:17.20Pace7:29.92
Today was a day of failed time trials. The weather was good, unfortunately the fitness was lacking. Jacob had a sore throat, just jogged. Stephen was on pace for a record with 400 to go, but then mentally lost it and finished 5 seconds slower. Joseph went through the first lap in 81, then ran 87 and could not speed up. I stopped him at 1200. William ran the 800 - opened with 88, then slowed down to 92. I wonder if everybody was sad about Benjamin being gone - whatever the reason, this is just odd - usually out of three at least one has a good day.

Kids otherwise ran usual distances, except Jacob did only 3 miles I think.
Leg 1:Distance0.187Time1:49.20Pace9:43.96
Warm-up.
Leg 2:Distance1.000Time7:28.80Pace7:28.80
Stephen's mile time trial.
Leg 3:Distance0.496Time3:00.40Pace6:03.71
William's 800 time trial.
Leg 4:Distance0.744Time4:14.10Pace5:41.53
Joseph's time trial - stopped him early.
Leg 5:Distance1.000Time8:15.70Pace8:15.70
This may have been with Joseph and William.
Leg 6:Distance2.040Time16:17.00Pace7:58.92
Do not remember who this was with.
Leg 7:Distance1.000Time8:19.30Pace8:19.30
Also do not remember much about this one.
Leg 8:Distance4.000Time28:47.70Pace7:11.93
Alone.
Leg 9:Distance1.040Time8:05.00Pace7:46.35
First 0.52 with Matthew in the park, the rest alone.
Split 1:Distance0.520Time4:26.70Pace8:32.88
Cumilative:Distance0.520Time4:26.70Pace8:32.88
Split 2:Distance0.520Time3:38.30Pace6:59.81
Cumilative:Distance1.040Time8:05.00Pace7:46.35
 

Camouflage Crocs 2 Miles: 11.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.292.000.001.0011.29

Fast Running Friend Workout - 2017-05-25 08:02:12
Workout Totals: Distance11.294Time1:26:54.50Pace7:41.71
Paced Randy through 2 miles down the canyon in 11:58. He had some problems with allergies after the first mile in 5:53, so we had to stop. But once he recovered he was able to run a decent pace again.

After the tempo, we ran to our house, picked up Joseph, Jacob, and William, and ran to the car. I added a bit more distance after that with two 0.5 pick-ups - one uphill in 2:53, and then the same stretch on the way back downhill in 2:40. Felt strong on those.

Usual distances for all of the kids.
Leg 1:Distance1.250Time10:39.90Pace8:31.92
Warm-up with Randy.
Leg 2:Distance2.000Time11:58.90Pace5:59.45
Tempo down the canyon.
Leg 3:Distance2.280Time19:10.90Pace8:24.78
To the house.
Leg 4:Distance3.100Time25:47.40Pace8:19.16
With Jacob, William, and Joseph.
Leg 5:Distance1.624Time10:34.20Pace6:30.52
Extra distances with two pickups.
Split 1:Distance0.187Time1:18.70Pace7:00.86
Cumilative:Distance0.187Time1:18.70Pace7:00.86
Split 2:Distance0.500Time2:53.80Pace5:47.60
Cumilative:Distance0.687Time4:12.50Pace6:07.54
Split 3:Distance0.250Time2:16.00Pace9:04.00
Cumilative:Distance0.937Time6:28.50Pace6:54.62
Split 4:Distance0.500Time2:40.80Pace5:21.60
Cumilative:Distance1.437Time9:09.30Pace6:22.25
Split 5:Distance0.187Time1:24.90Pace7:34.01
Cumilative:Distance1.624Time10:34.20Pace6:30.52
 
Leg 6:Distance1.040Time8:43.20Pace8:23.08
0.52 with Matthew and then the same distance one more time alone.
Split 1:Distance0.520Time4:45.20Pace9:08.46
Cumilative:Distance0.520Time4:45.20Pace9:08.46
Split 2:Distance0.520Time3:58.00Pace7:37.69
Cumilative:Distance1.040Time8:43.20Pace8:23.08
 

Camouflage Crocs 2 Miles: 11.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.231.000.001.0011.23

Fast Running Friend Workout - 2017-05-26 08:43:21
Workout Totals: Distance11.227Time1:22:00.40Pace7:18.26
Mile time trials today. Stephen and William got PRs. Stephen ran 7:17.7, William got 6:16.1. William's splits were 92, 96, 92, 93. Do not remember Stephen's splits exactly, but he was fairly even and had a strong kick.

Joseph ran 5:35.6, which is an improvement over Wednesday, but still off his PR of 5:30. Joseph's splits were 82,85,83,83. Jacob apparently was still not 100% over his cold - he started struggling in the second lap and I told him to stop after 800.

Part of Joseph's problem was the slow second lap, but judging by his lack of a strong kick he did not really have sub-5:30 in him today.

I set up a different incentive structure for the kids today. Make it to 800 on pace - $1, 900 - $2, 1000 - $3, 1100 - $5, 1200 - $7, then $3 for every additional 100 meters. "On pace" means responding to invitations to give me a low five. If you are declared off pace, you stop right there to prevent sandbagging - to communicate the idea that I really want to know how far you are physically capable of going at the target pace. I gave Joseph a break because he has been struggling recently, and all I was requiring of him is run faster than Jacob's PR of 5:38. But otherwise I was pacing them at their PR pace. This worked particularly well for William and Stephen. But it did not work for Jacob - part of the problem was that he was still recovering from the cold, but there was something else involved, some mental issue. He can run 100 in 14.9, 400 in 69.8, and 1000 in 3:18, but I cannot trick him into going through 800 in as slow as 2:45 in the mile even if he knows he does not have to finish and I even will not let him finish. Will have to figure something out.

Jenny did a mile pickup at the end of her run uphill in 6:45 - I paced her. I also ran a little bit with Julia.


The results today gave me some food for thought. I am going to try having Joseph, Jacob, and William always run the last quarter of their run fast to teach them that they can run fast when tired. Hopefully this would not be too much of a training stress.
Leg 1:Distance0.187Time1:50.10Pace9:48.77
Warm-up.
Leg 2:Distance1.000Time7:17.70Pace7:17.70
Stephen's mile.
Leg 3:Distance1.000Time6:16.10Pace6:16.10
William's mile.
Leg 4:Distance1.000Time5:35.60Pace5:35.60
Joseph's mile.
Leg 5:Distance3.100Time24:19.40Pace7:50.77
Part with Joseph and Jacob, part alone, part with Jenny.
Split 1:Distance2.100Time17:34.00Pace8:21.90
Cumilative:Distance2.100Time17:34.00Pace8:21.90
Split 2:Distance1.000Time6:45.40Pace6:45.40
Cumilative:Distance3.100Time24:19.40Pace7:50.77
 
Leg 6:Distance0.900Time6:53.80Pace7:39.78
Part with Julia.
Leg 7:Distance3.000Time21:38.60Pace7:12.87
Alone.
Leg 8:Distance1.040Time8:09.10Pace7:50.29
Part with Matthew, part alone.
Split 1:Distance0.520Time4:27.30Pace8:34.04
Cumilative:Distance0.520Time4:27.30Pace8:34.04
Split 2:Distance0.520Time3:41.80Pace7:06.54
Cumilative:Distance1.040Time8:09.10Pace7:50.29
 

Camouflage Crocs 2 Miles: 11.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.540.256.000.2521.04

Fast Running Friend Workout - 2017-05-27 08:32:35
Workout Totals: Distance21.040Time2:40:11.60Pace7:36.83
Decided to do something different with the kids. Do normal runs, but last quarter always fast - most days unless they are really tired or tapering for a race. What fast means is to a great extent up to them - can be 800 race pace or faster or just 3000 race pace if not feeling too snappy.

So William ran 93, Jacob 77, Joseph 76. Usual Saturday distances. After running with the kids I did a 6 mile tempo in the canyon 3 uphill and 3 downhill in 36:13 (6:11, 6:17, 6:17, 5:52, 5:52, 5:44). Felt better than I expected that far into the long run and on that terrain. Total of 21 for me, including the evening jog with Matthew + another lap around the park.
Leg 1:Distance3.000Time26:09.10Pace8:43.03
With Stephen and William.
Leg 2:Distance1.000Time7:41.70Pace7:41.70
With William.
Split 1:Distance0.750Time6:08.20Pace8:10.93
Cumilative:Distance0.750Time6:08.20Pace8:10.93
Split 2:Distance0.250Time1:33.50Pace6:14.00
Cumilative:Distance1.000Time7:41.70Pace7:41.70
 
Leg 3:Distance5.000Time39:13.40Pace7:50.68
With Joseph and Jacob.
Split 1:Distance4.750Time37:56.00Pace7:59.16
Cumilative:Distance4.750Time37:56.00Pace7:59.16
Split 2:Distance0.250Time1:17.40Pace5:09.60
Cumilative:Distance5.000Time39:13.40Pace7:50.68
 
Leg 4:Distance2.280Time17:38.10Pace7:44.08
To the canyon.
Leg 5:Distance6.000Time36:13.20Pace6:02.20
Tempo run.
Split 1:Distance3.000Time18:45.20Pace6:15.07
Cumilative:Distance3.000Time18:45.20Pace6:15.07
Split 2:Distance3.000Time17:28.00Pace5:49.33
Cumilative:Distance6.000Time36:13.20Pace6:02.20
 
Leg 6:Distance2.720Time24:35.00Pace9:02.28
Back to the house with a little addition.
Leg 7:Distance1.040Time8:41.10Pace8:21.06
One lap with Matthew, one alone.
Split 1:Distance0.520Time4:43.70Pace9:05.58
Cumilative:Distance0.520Time4:43.70Pace9:05.58
Split 2:Distance0.520Time3:57.40Pace7:36.54
Cumilative:Distance1.040Time8:41.10Pace8:21.06
 

Camouflage Crocs 2 Miles: 21.04
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
10.740.000.250.2511.24

Fast Running Friend Workout - 2017-05-29 08:18:23
Workout Totals: Distance11.240Time1:30:20.60Pace8:02.26
Chad joined us today. 10+1 total. Did some pickups for 0.25. 84 with William, 75 with Jacob (Joseph was around 74). Usual distances for the kids.
Leg 1:Distance2.040Time17:19.80Pace8:29.71
With Stephen, William, and Chad.
Leg 2:Distance1.000Time7:34.40Pace7:34.40
With William and Chad.
Split 1:Distance0.750Time6:10.40Pace8:13.87
Cumilative:Distance0.750Time6:10.40Pace8:13.87
Split 2:Distance0.250Time1:24.00Pace5:36.00
Cumilative:Distance1.000Time7:34.40Pace7:34.40
 
Leg 3:Distance4.000Time31:25.40Pace7:51.35
With Joseph, Jacob, and Chad.
Split 1:Distance3.750Time30:09.70Pace8:02.59
Cumilative:Distance3.750Time30:09.70Pace8:02.59
Split 2:Distance0.250Time1:15.70Pace5:02.80
Cumilative:Distance4.000Time31:25.40Pace7:51.35
 
Leg 4:Distance3.000Time23:37.60Pace7:52.53
With Chad.
Split 1:Distance0.750Time5:59.90Pace7:59.87
Cumilative:Distance0.750Time5:59.90Pace7:59.87
Split 2:Distance0.750Time5:52.40Pace7:49.87
Cumilative:Distance1.500Time11:52.30Pace7:54.87
Split 3:Distance1.500Time11:45.30Pace7:50.20
Cumilative:Distance3.000Time23:37.60Pace7:52.53
 
Leg 5:Distance1.200Time10:23.40Pace8:39.50
Part with Matthew, part alone in the park.
Split 1:Distance0.680Time6:40.40Pace9:48.82
Cumilative:Distance0.680Time6:40.40Pace9:48.82
Split 2:Distance0.520Time3:43.00Pace7:08.85
Cumilative:Distance1.200Time10:23.40Pace8:39.50
 

Camouflage Crocs 2 Miles: 11.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.080.000.001.8613.94

Fast Running Friend Workout - 2017-05-30 07:27:19
Workout Totals: Distance13.944Time1:47:25.20Pace7:42.22
Ran 10 in the morning, Joseph, Jacob, Julia, and Jenny did 3, William 2, Stephen 1. Then went to the track meet in the evening. Myself, Jenny, Julia, Joseph, Jacob ran 3000. William and Stephen did the 800. It was very hot - around 90F. All of the 3000 runners struggled - some more than others.

Official times:

3000

Myself 10:41.83
Joseph 11:10.71 - altitude PR
Jacob 11:22.66
Jenny 12:08.91 - altitude PR
Julia 13:18.04

800:

William 2:54.36 PR - official as well as time trial
Stephen 3:23.19

I was not running it with super fresh legs having run 10 earlier in the morning, but I was fading a lot. Splits were 81,82,83,85,88, then last 1 K in 3:42, vs Joseph's 3:40. Some of it I can blame on the weather, but Joseph was able to hold the pace better than I did - 6:01 for the first 1600 vs 5:31 for me, and then he was 1 second faster than me over the last 1400. Jacob was 6:01 with Joseph at 1600 as well, he did slow down after that, but much less than I did. It did not feel like I was out of breath the same way as in the 3200 meter race two weeks ago but the legs just refused to move. So maybe it was the effects of the glycogen dump on Saturday.

William ran a great race splitting 84/90 - almost perfect. Stephen was not quite on top of things - never really got going - 1:39/1:44.

Of everybody I think I am most impressed by Joseph's race - negative split in 90F. Jenny also held things together quite well - I was not expecting her to run anywhere close to 12:00 at altitude and in the heat. Julia struggled, need to figure out how to help her.
Leg 1:Distance10.000Time1:13:42.40Pace7:22.24
Alone.
Leg 2:Distance1.100Time8:41.60Pace7:54.18
Warm-up.
Leg 3:Distance1.864Time13:17.90Pace7:08.06
3000 - ran myself, timed everybody else.
Split 1:Distance1.864Time10:41.50Pace5:44.15
Cumilative:Distance1.864Time10:41.50Pace5:44.15
My time.
Split 2:Distance0.000Time0:29.00Pace0:00.00
Cumilative:Distance1.864Time11:10.50Pace5:59.71
Joseph
Split 3:Distance0.000Time0:12.00Pace0:00.00
Cumilative:Distance1.864Time11:22.50Pace6:06.15
Jacob.
Split 4:Distance0.000Time0:46.20Pace0:00.00
Cumilative:Distance1.864Time12:08.70Pace6:30.93
Jenny.
Split 5:Distance0.000Time1:09.20Pace0:00.00
Cumilative:Distance1.864Time13:17.90Pace7:08.06
Julia.
 
Leg 4:Distance0.000Time3:23.00Pace0:00.00
800 - William and Stephen.
Split 1:Distance0.000Time2:54.20Pace0:00.00
Cumilative:Distance0.000Time2:54.20Pace0:00.00
William.
Split 2:Distance0.000Time0:28.80Pace0:00.00
Cumilative:Distance0.000Time3:23.00Pace0:00.00
Stephen.
 
Leg 5:Distance0.460Time3:38.50Pace7:55.00
Cool-down.
Leg 6:Distance0.520Time4:41.80Pace9:01.92
With Matthew.

Camouflage Crocs 2 Miles: 13.94
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.940.002.000.5011.44

Fast Running Friend Workout - 2017-05-31 08:15:25
Workout Totals: Distance11.440Time1:28:57.50Pace7:46.56
More or less usual day but decided to try an experiment. I realized that it is hard for me to get in traditional good quality workouts while properly training with the kids. So instead, I though, I could just spread all of the fast running that I would do in one day over several days. This might have its advantages as I can monitor the minor changes in diet and sleep, as well as the training itself but how I feel during my mini tempo or interval on a daily basis. I have tried this idea before with a decent result - 2:33:23 in UVM in 2011 (age 38), but then for some reason did not stick with it.

Some modifications to that routine should be that I should not feel obligated to do a mini-tempo if I am feeling strongly I need a break. And I should also not overanalyze the results as some days are just not good days either due to the weather or the fatigue.

In any case, I first ran with William, and Stephen, then dropped off Stephen and ran 1 more mile with William with the last quarter in 80. Then I did a 2 mile tempo on our hilly out-and-back neighborhood course in 11:38. The first 0.5 was uphill, then 180 turn and 1 mile downhill, and last 0.5 uphill. Do not remember the exact breakdown, but it was around 5:40 average for the downhill, and a little under 6:00 for the uphill.

Then I ran 4 with Joseph and Jacob with the last 0.25 in 73.4 (Joseph). Jacob finished in 75.5. This did not feel too hard even after the tempo. So there is still some kind of endurance problem - probably glycogen.

Usual distances for everybody.
Leg 1:Distance2.040Time17:58.70Pace8:48.77
With William and Stephen.
Leg 2:Distance1.000Time7:31.40Pace7:31.40
With William - last 0.25 fast.
Split 1:Distance0.750Time6:11.10Pace8:14.80
Cumilative:Distance0.750Time6:11.10Pace8:14.80
Split 2:Distance0.250Time1:20.30Pace5:21.20
Cumilative:Distance1.000Time7:31.40Pace7:31.40
 
Leg 3:Distance2.000Time11:38.10Pace5:49.05
Tempo
Leg 4:Distance4.010Time31:57.80Pace7:58.25
With Joseph and Jacob - pickup in the last 0.25.
Split 1:Distance3.760Time30:42.50Pace8:10.03
Cumilative:Distance3.760Time30:42.50Pace8:10.03
Split 2:Distance0.250Time1:13.40Pace4:53.60
Cumilative:Distance4.010Time31:55.90Pace7:57.78
Split 3:Distance0.000Time0:01.90Pace0:00.00
Cumilative:Distance4.010Time31:57.80Pace7:58.25
 
Leg 5:Distance1.350Time10:55.50Pace8:05.56
With Julia - pickup in the last 0.25.
Split 1:Distance1.100Time9:15.50Pace8:25.00
Cumilative:Distance1.100Time9:15.50Pace8:25.00
Split 2:Distance0.250Time1:40.00Pace6:40.00
Cumilative:Distance1.350Time10:55.50Pace8:05.56
 
Leg 6:Distance1.040Time8:56.00Pace8:35.38
In the park, one lap with Matthew, one alone.
Split 1:Distance0.520Time4:58.00Pace9:33.08
Cumilative:Distance0.520Time4:58.00Pace9:33.08
Split 2:Distance0.520Time3:58.00Pace7:37.69
Cumilative:Distance1.040Time8:56.00Pace8:35.38
 

Camouflage Crocs 2 Miles: 11.44
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.620.000.120.3710.11

Fast Running Friend Workout - 2017-06-01 09:08:45
Workout Totals: Distance10.116Time1:17:08.20Pace7:37.51
Did 200 time trials on the track with the kids today. Joseph ran 31.7, Jacob 32.1, William 36.8, Stephen 42.6. Matthew set a record in 400 breaking 2:00 for the first time without holding the hand - 1:54.5. His splits were 24,28,32,30. He overcame the severe crash in the second half and maintained a decent pace. I did a total of a little over 10, more or less usual distances for the kids.
Leg 1:Distance0.248Time2:07.40Pace8:33.71
400 - with Matthew - first try.
Leg 2:Distance0.500Time4:49.90Pace9:39.80
Jogged a bit more to warm up.
Leg 3:Distance0.124Time0:32.50Pace4:22.10
Joseph and Jacob - 200.
Split 1:Distance0.124Time0:31.70Pace4:15.65
Cumilative:Distance0.124Time0:31.70Pace4:15.65
Joseph
Split 2:Distance0.000Time0:00.80Pace0:00.00
Cumilative:Distance0.124Time0:32.50Pace4:22.10
Jacob.
 
Leg 4:Distance0.124Time0:36.80Pace4:56.77
William - 200.
Leg 5:Distance0.124Time0:42.60Pace5:43.55
Stephen - 200.
Leg 6:Distance0.248Time1:54.50Pace7:41.69
Matthew 400 - second try.
Leg 7:Distance0.124Time0:32.10Pace4:18.87
Joseph and Jacob - 200.
Leg 8:Distance0.124Time0:42.70Pace5:44.35
Stephen - 200, second try.
Leg 9:Distance1.000Time9:15.80Pace9:15.80
More distance on the track.
Leg 10:Distance1.000Time8:07.60Pace8:07.60
Do not remember who this was with, probably Joseph and Jacob.
Leg 11:Distance6.500Time47:46.30Pace7:20.97
Alone.

Camouflage Crocs 2 Miles: 10.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.002.000.0012.12

Fast Running Friend Workout - 2017-06-02 08:16:22
Workout Totals: Distance12.115Time1:34:49.10Pace7:49.59
Did a track workout with Julia (Jacob helped a little bit) - 2000 in 8:34, then 1000 in 3:59, and 600 in 2:22. She was struggling today but completed the workout. Then ran a 2 mile tempo on the ward course (out and back, hills) in 11:32. Usual distances for everybody today.
Leg 1:Distance2.040Time17:37.60Pace8:38.43
With Stephen and William.
Leg 2:Distance1.000Time7:39.40Pace7:39.40
With William - I think.
Leg 3:Distance0.900Time7:49.50Pace8:41.67
To the track with Julia and Jacob.
Leg 4:Distance1.242Time8:34.10Pace6:53.93
2000 on the track with Julia and Jacob.
Leg 5:Distance0.000Time0:01.90Pace0:00.00
False start.
Leg 6:Distance0.622Time3:59.20Pace6:24.57
1000 on the track with Julia.
Leg 7:Distance0.124Time1:24.30Pace11:19.84
Recovery.
Leg 8:Distance0.373Time2:22.50Pace6:22.04
600 on the track with Julia.
Leg 9:Distance1.050Time9:44.80Pace9:16.95
Back to the house.
Leg 10:Distance0.500Time3:58.50Pace7:57.00
Jog to the start of the 2 mile tempo course.
Leg 11:Distance2.000Time11:32.50Pace5:46.25
2 mile tempo on the ward course .
Leg 12:Distance0.500Time4:10.80Pace8:21.60
Cool-down.
Leg 13:Distance0.624Time4:59.40Pace7:59.81
To the park alone.
Leg 14:Distance0.520Time4:43.30Pace9:04.81
With Matthew at the park.
Leg 15:Distance0.620Time6:11.30Pace9:58.87
Back to the house with Matthew.

Camouflage Crocs 2 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.710.004.000.0016.71

Fast Running Friend Workout - 2017-06-03 07:44:09
Workout Totals: Distance16.709Time2:13:35.90Pace7:59.74
Did 2x2 down the canyon today in the middle of 12, and then for the last repeat of sorts ran 1500 on the track in the USATF meet. It went better than I expected. I was hoping for about 11:20 for the two mile intervals, but was able to do 11:06/11:01. Then I was able to run 4:59.07 in the 1500. Our boys ran as well:

Joseph 5:08.67 official track PR, though he split faster in 1 mile time trial
Jacob 5:18.69
William 5:51.84 PR
Stephen 6:36.72 PR and much better quality than his 7:17 mile - this one is worth 7:08. Perfect splits too - 1:46,1:46,1:47, and 1:16 (1:42 pace) for the last 300.

Then we ran a cool-down with Evan Coon, a 13-year-old boy that outkicked me by a second in the last 100. Jayden Fitzgarrald won the heat with 4:53.
 
Leg 1:Distance4.030Time30:30.70Pace7:34.27
Warm-up.
Leg 2:Distance2.000Time11:06.00Pace5:33.00
First interval.
Leg 3:Distance2.000Time16:00.60Pace8:00.30
Recovery.
Leg 4:Distance2.000Time11:01.50Pace5:30.75
Second interval.
Leg 5:Distance2.030Time15:35.50Pace7:40.84
Back to the house.
Leg 6:Distance0.298Time2:22.80Pace7:59.19
Warm-up for 1500.
Leg 7:Distance0.000Time6:38.50Pace0:00.00
Timed William and Stephen (a bit off).
Split 1:Distance0.000Time5:53.20Pace0:00.00
Cumilative:Distance0.000Time5:53.20Pace0:00.00
Split 2:Distance0.000Time0:45.30Pace0:00.00
Cumilative:Distance0.000Time6:38.50Pace0:00.00
 
Leg 8:Distance0.000Time5:18.90Pace0:00.00
Timed Joseph and Jacob - a bit off as well.
Split 1:Distance0.000Time5:09.60Pace0:00.00
Cumilative:Distance0.000Time5:09.60Pace0:00.00
Split 2:Distance0.000Time0:09.30Pace0:00.00
Cumilative:Distance0.000Time5:18.90Pace0:00.00
 
Leg 9:Distance0.931Time4:58.90Pace5:21.05
1500 race. Splits 76, 82, 80, and about the same pace to the finish.
Leg 10:Distance2.900Time25:20.50Pace8:44.31
Cool-down.
Leg 11:Distance0.520Time4:42.00Pace9:02.31
With Matthew.

Camouflage Crocs 2 Miles: 16.71
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
8.020.002.250.2510.52

Fast Running Friend Workout - 2017-06-05 08:14:10
Workout Totals: Distance10.520Time1:17:55.70Pace7:24.46
Paced Julia through a workout - 2 miles in a fartlek on the hilly ward course, then 1 more mile down on that same course. Paced Stephen on that same course - he got 15:35.9 in spite of the fall at the end. Very even splits, nothing slower than 2:04 which was on the worst part of the course. Then finished the run with Joseph, Jacob, and William - they did their usual 0.25 pickups at the end, except this time Joseph and Jacob joined William for his.

Then ran that same course myself. It was tough - I think the 20 mile run on Saturday + fast Sunday gave me a good glycogen dump. I barely broke 12:00.

Jenny did 6, I think, with a tempo pickup at the end.
Leg 1:Distance0.500Time4:23.10Pace8:46.20
Warm-up.
Leg 2:Distance2.000Time14:27.50Pace7:13.75
Pace Julia through a 2 mile fartlek on the hills.
Leg 3:Distance1.000Time7:04.40Pace7:04.40
Paced Julia for a mostly downhill mile.
Leg 4:Distance0.500Time5:07.10Pace10:14.20
Cool-down with Julia.
Leg 5:Distance2.000Time15:35.90Pace7:47.95
Paced Stephen with Joseph, Jacob, and William helping.
Leg 6:Distance1.000Time7:32.70Pace7:32.70
With William, Joseph, and Jacob - 0.25 pickup at the end.
Split 1:Distance0.750Time6:03.60Pace8:04.80
Cumilative:Distance0.750Time6:03.60Pace8:04.80
Split 2:Distance0.250Time1:29.10Pace5:56.40
Cumilative:Distance1.000Time7:32.70Pace7:32.70
 
Leg 7:Distance1.000Time7:19.50Pace7:19.50
With Joseph and Jacob, 0.25 fast at the end.
Split 1:Distance0.750Time5:58.10Pace7:57.47
Cumilative:Distance0.750Time5:58.10Pace7:57.47
Split 2:Distance0.250Time1:21.40Pace5:25.60
Cumilative:Distance1.000Time7:19.50Pace7:19.50
 
Leg 8:Distance2.000Time11:57.30Pace5:58.65
2 mile tempo on the ward course - hills.
Leg 9:Distance0.520Time4:28.20Pace8:35.77
With Matthew.

Camouflage Crocs 2 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.040.002.000.0011.04

Fast Running Friend Workout - 2017-06-06 08:08:00
Workout Totals: Distance11.040Time1:22:08.80Pace7:26.45
Paced Sarah through her 2 mile tempo in 16:05, then ran back and ran that same course myself in 11:01. Sarah lost a few seconds on trying to avoid a collision with a biker.

Usual distances for the kids.

I felt sluggish at the start of my tempo, but was able to find a rhythm. Much better than yesterday.
Leg 1:Distance0.970Time8:25.30Pace8:40.93
Warm-up - part with Sarah.
Leg 2:Distance2.000Time16:05.10Pace8:02.55
Paced Sarah through 2 miles down the canyon.
Leg 3:Distance2.000Time15:37.50Pace7:48.75
Back on the same stretch - easy pace.
Leg 4:Distance2.000Time11:01.50Pace5:30.75
Tempo down the same stretch.
Leg 5:Distance3.030Time22:51.20Pace7:32.54
Cool-down back to the car.
Leg 6:Distance1.040Time8:08.20Pace7:49.42
At the park.
Split 1:Distance0.520Time4:35.30Pace8:49.42
Cumilative:Distance0.520Time4:35.30Pace8:49.42
With Matthew.
Split 2:Distance0.520Time3:32.90Pace6:49.42
Cumilative:Distance1.040Time8:08.20Pace7:49.42
Alone.
 

Camouflage Crocs 2 Miles: 11.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.890.000.500.7511.14

Fast Running Friend Workout - 2017-06-07 08:29:28
Workout Totals: Distance11.140Time1:25:57.40Pace7:42.96
Usual runs with the kids with pickups for 0.25 with Joseph, Jacob, William, and Julia. Usual runs for everybody. Did 0.5 pickup uphill at the end in 2:53.
Leg 1:Distance2.040Time17:35.20Pace8:37.25
With William and Stephen.
Leg 2:Distance1.000Time7:51.90Pace7:51.90
With William - 0.25 pickup.
Split 1:Distance0.750Time6:23.10Pace8:30.80
Cumilative:Distance0.750Time6:23.10Pace8:30.80
Split 2:Distance0.250Time1:28.80Pace5:55.20
Cumilative:Distance1.000Time7:51.90Pace7:51.90
 
Leg 3:Distance0.570Time3:54.80Pace6:51.93
Met Julia and ran a fast 0.25 with her.
Split 1:Distance0.320Time2:28.30Pace7:43.44
Cumilative:Distance0.320Time2:28.30Pace7:43.44
Split 2:Distance0.250Time1:26.50Pace5:46.00
Cumilative:Distance0.570Time3:54.80Pace6:51.93
 
Leg 4:Distance4.000Time31:08.30Pace7:47.08
With Joseph and Jacob - fast 0.25 at the end.
Split 1:Distance3.750Time29:47.90Pace7:56.77
Cumilative:Distance3.750Time29:47.90Pace7:56.77
Split 2:Distance0.250Time1:20.40Pace5:21.60
Cumilative:Distance4.000Time31:08.30Pace7:47.08
 
Leg 5:Distance3.010Time20:46.30Pace6:54.05
Alone - pickup for 0.5 uphill.
Split 1:Distance2.510Time17:52.60Pace7:07.33
Cumilative:Distance2.510Time17:52.60Pace7:07.33
Split 2:Distance0.500Time2:53.70Pace5:47.40
Cumilative:Distance3.010Time20:46.30Pace6:54.05
 
Leg 6:Distance0.520Time4:40.90Pace9:00.19
With Matthew at the park.

Camouflage Crocs 2 Miles: 11.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

Fast Running Friend Workout - 2017-06-08 08:28:18
Workout Totals: Distance10.560Time1:25:17.60Pace8:04.62
Drove with Jenny to the airport early in the morning and picked up Polina Carlson. Hyrum asked us if she could stay with us for the UVM Half. She will be here until Tuesday. Usual runs, usual distances for the kids, easy pace.
Leg 1:Distance2.040Time17:32.00Pace8:35.69
With William and Stephen - I think.
Leg 2:Distance1.000Time8:13.70Pace8:13.70
Do not remember - I think this was with William.
Leg 3:Distance4.000Time32:54.60Pace8:13.65
With Joseph and Jacob.
Leg 4:Distance3.000Time21:50.50Pace7:16.83
Alone.
Leg 5:Distance0.520Time4:46.80Pace9:11.54
With Matthew.

Camouflage Crocs 2 Miles: 10.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.920.000.000.007.92

Fast Running Friend Workout - 2017-06-09 08:03:22
Workout Totals: Distance7.920Time1:27:57.40Pace11:06.34
A bit of a taper for the UV Half tomorrow. Paced Sarah through 2 miles down the canyon in 15:55 - her first time under 16:00 in this workout. Then spoke at the expo, then drove the kids to the USATF Utah track championship. The conditions were the worst I have ever seen - Corner Canyon track is very windy - we were getting 20 mph, and the starting time of 5 pm made it so the race was run in 98F. I told the kids the goal was to finish (in one piece) :-) They did:

Joseph 11:51
Jacob 12:10
Jenny 12:51
Julia 13:58

Joseph won 11-12 competitively, Jenny and Julia won their divisions via absence of competitors. I wonder if you are the only entrant and you DNF if you would still be considered a winner :-)

On the positive side of things, the winners got cool USATF Champion shirts.
Leg 1:Distance1.000Time9:22.40Pace9:22.40
Warm-up with Sarah.
Leg 2:Distance2.000Time15:55.60Pace7:57.80
Paced Sarah through a 2 mile tempo down the canyon.
Leg 3:Distance4.400Time31:41.50Pace7:12.16
More distance afterwards.
Leg 4:Distance0.000Time13:59.00Pace0:00.00
Timed Jenny and Julia - 3000.
Split 1:Distance0.000Time12:53.70Pace0:00.00
Cumilative:Distance0.000Time12:53.70Pace0:00.00
Split 2:Distance0.000Time1:05.30Pace0:00.00
Cumilative:Distance0.000Time13:59.00Pace0:00.00
 
Leg 5:Distance0.000Time12:10.90Pace0:00.00
Timed Joseph and Jacob - 3000.
Split 1:Distance0.000Time11:51.80Pace0:00.00
Cumilative:Distance0.000Time11:51.80Pace0:00.00
Split 2:Distance0.000Time0:19.10Pace0:00.00
Cumilative:Distance0.000Time12:10.90Pace0:00.00
 
Leg 6:Distance0.520Time4:48.00Pace9:13.85
With Matthew.

Camouflage Crocs 2 Miles: 7.92
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Utah Valley Half Marathon (13.109 Miles) 01:15:04, Place overall: 11, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.450.0013.110.0020.56

Fast Running Friend Workout - 2017-06-10 05:29:18
Workout Totals: Distance20.558Time2:17:28.60Pace6:41.24
Utah Valley Half, 1:15:04, 11th overall, really 3rd master, but got 2nd master award because Scott Keate finished 5th overall - $100.

Another race "out of a hat" this year. Apparently my little tweaks - sweet potatoes for lunch, almost daily 2 mile tempos, and additional jogging after Matthew's runs have done me some good. This is a course PR for me (though I should add that when I was younger I was running the full and split faster in the first half - though never in the second), and almost master's PR - missed it by 22 seconds. Well, I do not count my 1:08:59 at Big Cottonwood Half as a PR of any kind. I think 2000 feet of elevation drop for the half - even at altitude - falls under the Russian saying С горы и свинья рысак - "A pig can go as fast as a race horse on a downhill".

My original plan was to run with Polina for some time and then see what happens. She told me she wanted to attack the course record of 1:13:32. The plan was clearly ambitious as she had never raced at altitude before, but it was not impossible given that her half PR was 1:13:35 in Fontana (aided course), though it does fall into the Big Cottonwood category, however she had 1:14:49 in Virginia Beach (record-eligible course) to her credit as well. So I looked at the splits Benjamin and I had when I paced him 4 years ago, adjusted them a bit, and came up with a schedule that would give her a chance for the record if she had a strong finish (5:30 pace for the last few miles). We hit the first two miles right on the dot in 5:35/5:36. Then the altitude got to her, and did so big time. But in spite of the trouble, she survived enough to finish second in 1:18:51. She got passed by Samantha Diaz from Wyoming at around mile 9 who ended up with 1:17:00 barely missing the $250 bonus due to not being right at the starting line when the gun went off.

I asked Polina afterwards if she regretted not just pacing for the win + sub-1:17:00 bonus, she said no. Come to think of it, if 5:35 pace early on caused that much trouble, perhaps Samantha's 5:30 pace towards the end would have done a similar amount of damage, so perhaps the end result would have been the same. Or maybe not, we will never know.

At that point, both Polina and I were drafting behind Glynn Handley.

The pace felt aggressive to me, so I considered falling back and staying with Polina, but decided to take the risk and go with Glynn. The risk ended up being the right decision, as Glynn paced me perfectly to the best time I had in me today.

I felt better than expected on the uphill in the third mile, but it was not good enough to keep up with Glynn. He put a gap of around maybe 5-10 seconds on me. When we crested the hill I had an interesting experience. I prayed to know what to do, and I felt a prompting - do what it takes to catch him, then you will be able to stay with him for a while. I doubted at first - the pace was aggressive to begin with, both in terms of numbers relative to my training and how I felt. I got dropped. Now I need to close the gap. If I do, I would have to run all out and be ready to be done when I catch up.

But in absence of anything else, when we got to the steep downhill I hit the gas pedal. I know I can be aggressive on steep downhills and get away with it. Amazingly Glynn started coming back to me, and by about 4 miles or shortly after I miraculously regained the contact.

After that I ran with Glynn all the way until he dropped me at the last mile. Colin Gill caught up to us around 11, ran with us, and then made a decisive move closing in something like 5:20. What was he doing in the back anyway?

We caught Jacob Kuntz around 12, I was able to drop him with about 0.5 to go after Glynn and Colin had dropped me, but then he started his kick and passed me back.

Top 20 mixed gender:

1 Nicolas Montanez 1:04:29
2 Brett Hales 1:06:33
3 Dylan Marx 1:06:41
4 Travis Fuller 1:06:47
5 Scott Keate 1:09:47
6 Riley Cook 1:10:13
7 Iain Hunter 1:10:32
8 Colin Gill 1:14:29
9 Glynn Hadley 1:14:56
10 Jacob Kuntz 1:14:59
11 Alexander Pachev 1:15:04
12 Samantha Diaz 1:17:00
13 Thom Kuehls 1:18:39
14 Polina Carlson 1:18:51
15 Merrilee Blackham 1:19:25
16 Sylvia Bedford 1:20:10
17 Tanner Rogers 1:21:01
18 Reagan Badger 1:21:16
19 Mark Payne 1:21:25
20 Jeff Gagon 1:22:05

In the afternoon we went to the USATF Utah state championship. Boys ran the 800. It was windy, but not as hot, so the times were while not awesome, at least not of death march quality:

Joseph 2:37
Jacob 2:41
William 2:59
Stephen 3:26

Joseph and Jacob went 1-2, William faced some unusually tough competition and his time got him last place out of 7, Stephen was 2nd out of 2, first place was 3:13.


 
Leg 1:Distance1.609Time12:52.40Pace8:00.05
Warm-up.
Leg 2:Distance13.109Time1:15:03.70Pace5:43.56
Race.
Split 1:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance1.000Time5:35.20Pace5:35.20
Cumilative:Distance1.000Time5:35.20Pace5:35.20
Split 3:Distance1.000Time5:35.90Pace5:35.90
Cumilative:Distance2.000Time11:11.10Pace5:35.55
Split 4:Distance2.000Time11:39.30Pace5:49.65
Cumilative:Distance4.000Time22:50.40Pace5:42.60
Split 5:Distance1.000Time5:22.90Pace5:22.90
Cumilative:Distance5.000Time28:13.30Pace5:38.66
Split 6:Distance1.000Time5:38.20Pace5:38.20
Cumilative:Distance6.000Time33:51.50Pace5:38.58
Split 7:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance6.000Time33:51.50Pace5:38.58
Split 8:Distance1.000Time5:44.40Pace5:44.40
Cumilative:Distance7.000Time39:35.90Pace5:39.41
Split 9:Distance2.000Time11:32.20Pace5:46.10
Cumilative:Distance9.000Time51:08.10Pace5:40.90
Split 10:Distance1.000Time5:44.10Pace5:44.10
Cumilative:Distance10.000Time56:52.20Pace5:41.22
Split 11:Distance1.000Time5:52.10Pace5:52.10
Cumilative:Distance11.000Time1:02:44.30Pace5:42.21
Split 12:Distance1.000Time5:51.10Pace5:51.10
Cumilative:Distance12.000Time1:08:35.40Pace5:42.95
Split 13:Distance1.109Time6:28.30Pace5:50.14
Cumilative:Distance13.109Time1:15:03.70Pace5:43.56
 
Leg 3:Distance4.640Time37:43.30Pace8:07.78
To the house from the finish.
Leg 4:Distance0.600Time5:40.40Pace9:27.33
With Matthew, Sarah, and the gang of boys to the park.
Leg 5:Distance0.600Time6:08.80Pace10:14.67
Back from the park with the same gang.

Camouflage Crocs 2 Miles: 20.56
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. Polina went with us. We first went to two meetings in our local ward, then went to the Sacrament meeting of the Russian branch in Salt Lake. Then we visited Temple Square.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.770.550.250.0011.57

Fast Running Friend Workout - 2017-06-12 07:49:08
Workout Totals: Distance11.570Time1:31:00.00Pace7:51.91
Easy run. Usual distances for everybody. Polina joined us today.
Leg 1:Distance4.000Time32:27.60Pace8:06.90
With Joseph, Jacob, and Polina.
Leg 2:Distance2.040Time16:13.80Pace7:57.35
With Jenny, William, Stephen, and Polina.
Leg 3:Distance1.000Time7:28.70Pace7:28.70
With Jenny, William, and Polina. William and I did a pickup.
Split 1:Distance0.750Time6:03.20Pace8:04.27
Cumilative:Distance0.750Time6:03.20Pace8:04.27
Split 2:Distance0.250Time1:25.50Pace5:42.00
Cumilative:Distance1.000Time7:28.70Pace7:28.70
 
Leg 4:Distance4.010Time29:56.30Pace7:27.96
Started alone, caught up to Jenny, Julia, and Polina, then ran Jenny's last fast mile with her.
Split 1:Distance0.550Time3:14.50Pace5:53.64
Cumilative:Distance0.550Time3:14.50Pace5:53.64
Catching up.
Split 2:Distance2.460Time20:03.20Pace8:09.11
Cumilative:Distance3.010Time23:17.70Pace7:44.35
Split 3:Distance1.000Time6:38.60Pace6:38.60
Cumilative:Distance4.010Time29:56.30Pace7:27.96
Jenny's mile pickup.
 
Leg 5:Distance0.520Time4:53.60Pace9:24.62
With Matthew.

Camouflage Crocs 2 Miles: 11.57
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.225.000.000.0011.22

Fast Running Friend Workout - 2017-06-13 07:44:20
Workout Totals: Distance11.220Time1:25:14.50Pace7:35.84
Ran with Joseph, Jacob, Sarah, and Polina in the morning, and with Matthew at night. Jenny and Julia ran with William and Stephen - usual distances. We paced Sarah through 2 miles in 15:49. Then Polina and I did a light 5 mile tempo with 2.5 up and 2.5 down in 31:23. Jacob did the first and the last mile, Joseph did the second and the fourth. Then we cooled down. Later in the morning we took Polina to the airport.
Leg 1:Distance1.000Time9:57.00Pace9:57.00
Sarah's warm-up.
Leg 2:Distance2.000Time15:49.00Pace7:54.50
Sarah's tempo.
Leg 3:Distance5.000Time31:23.00Pace6:16.60
Tempo with Polina - Joseph and Jacob did a relay with each doing 2x1 mile.
Leg 4:Distance0.000Time0:00.00Pace0:00.00
Leg 5:Distance2.700Time23:33.40Pace8:43.48
Cool down with Joseph, Jacob, and Polina.
Leg 6:Distance0.520Time4:32.10Pace8:43.27
With Matthew.

Camouflage Crocs 2 Miles: 11.22
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

Fast Running Friend Workout - 2017-06-14 09:05:29
Workout Totals: Distance10.560Time1:22:45.10Pace7:50.18
Usual distances
Leg 1:Distance2.040Time17:47.30Pace8:43.19
With Stephen and William.
Leg 2:Distance1.000Time7:31.50Pace7:31.50
With William.
Leg 3:Distance4.000Time31:21.90Pace7:50.48
With Joseph and Jacob.
Leg 4:Distance3.000Time21:21.40Pace7:07.13
Alone.
Leg 5:Distance0.520Time4:43.00Pace9:04.23
With Matthew.

Camouflage Crocs 2 Miles: 10.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.190.002.000.5011.69

Fast Running Friend Workout - 2017-06-15 08:35:42
Workout Totals: Distance11.690Time1:28:56.90Pace7:36.54
Usual runs for the most part, did a pickup with Joseph for 0.5 in 2:45, and a 2 mile tempo in 11:49 on the ward course with hills. Felt low on fuel.
Leg 1:Distance2.040Time17:46.50Pace8:42.79
With William and Stephen.
Leg 2:Distance1.000Time6:46.80Pace6:46.80
With William.
Leg 3:Distance4.010Time30:50.40Pace7:41.45
With Joseph and Jacob, did a pickup.
Split 1:Distance3.510Time27:57.90Pace7:58.03
Cumilative:Distance3.510Time27:57.90Pace7:58.03
Split 2:Distance0.500Time2:45.00Pace5:30.00
Cumilative:Distance4.010Time30:42.90Pace7:39.58
Joseph's time.
Split 3:Distance0.000Time0:07.50Pace0:00.00
Cumilative:Distance4.010Time30:50.40Pace7:41.45
Waiting for Jacob.
 
Leg 4:Distance0.500Time3:59.50Pace7:59.00
A jog to the start of 2 mile tempo.
Leg 5:Distance2.000Time11:49.10Pace5:54.55
Tempo on the ward 2 miler course - hills.
Leg 6:Distance0.500Time3:58.50Pace7:57.00
Cool-down.
Leg 7:Distance1.040Time8:17.20Pace7:58.08
At the park.
Split 1:Distance0.520Time4:38.30Pace8:55.19
Cumilative:Distance0.520Time4:38.30Pace8:55.19
With Matthew.
Split 2:Distance0.520Time3:38.90Pace7:00.96
Cumilative:Distance1.040Time8:17.20Pace7:58.08
Alone.
 
Leg 8:Distance0.600Time5:28.90Pace9:08.17
To the house with Matthew and the gang.

Camouflage Crocs 2 Miles: 11.69
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 - 2017-06-16 07:55:39
Workout Totals: Distance10.000Time1:13:00.90Pace7:18.09
Kids ran their usual distances on their own. I paced Sarah through a 2 mile tempo down the canyon in 15:27 - 7:53/7:34, then jogged up, and did the same course. This was a breakthrough workout - I ran the first mile in 5:27. Then I prayed that I would be able to break 11:00 asking the Lord to give it to be if it was His will. A thought came to my mind - this is the Lord's will, but is it yours? Then I prayed to make it my will also. I was able to run 5:20 for the last mile - 10:47 total. Total of 10 for me.
Leg 1:Distance1.000Time8:32.70Pace8:32.70
Warm-up - part with Sarah.
Leg 2:Distance2.000Time15:27.10Pace7:43.55
Sarah's tempo run.
Leg 3:Distance2.000Time14:47.70Pace7:23.85
Up the hill to the start of mine.
Leg 4:Distance2.000Time10:47.40Pace5:23.70
My tempo run.
Leg 5:Distance3.000Time23:26.00Pace7:48.67
Cool-down.

Camouflage 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
15.830.254.500.0020.58

Fast Running Friend Workout - 2017-06-17 08:26:43
Workout Totals: Distance20.580Time2:35:03.00Pace7:32.04
Did 20.5 miles total today including the evening run with Matthew. Kids ran their usual Saturday distances. Did 0.5 pickup with Jacob in 2:53 - Joseph ran 2:49. Also did 0.25 pickup with William in 88. Then towards the end ran 4 miles in the canyon - 2 up, 2 down in 23:38. Splits -6:01,6:12,5:46,5:39. Was pleasantly surprised with the tempo run as it got warm and I already had some distance on the odometer for the day.
Leg 1:Distance3.000Time27:00.70Pace9:00.23
With Stephen and William.
Leg 2:Distance1.000Time7:39.20Pace7:39.20
With William, pickup in the last 0.25.
Split 1:Distance0.750Time6:10.30Pace8:13.73
Cumilative:Distance0.750Time6:10.30Pace8:13.73
Split 2:Distance0.250Time1:28.90Pace5:55.60
Cumilative:Distance1.000Time7:39.20Pace7:39.20
 
Leg 3:Distance3.000Time21:49.50Pace7:16.50
Alone.
Leg 4:Distance5.000Time39:23.20Pace7:52.64
With Joseph and Jacob, pickup in the last 0.5.
Split 1:Distance4.500Time36:29.60Pace8:06.58
Cumilative:Distance4.500Time36:29.60Pace8:06.58
Split 2:Distance0.500Time2:53.60Pace5:47.20
Cumilative:Distance5.000Time39:23.20Pace7:52.64
 
Leg 5:Distance8.060Time54:40.20Pace6:46.97
More distanced, 4 mile tempo in the canyon, 2 up 2 down.
Split 1:Distance2.030Time15:30.00Pace7:38.13
Cumilative:Distance2.030Time15:30.00Pace7:38.13
Split 2:Distance4.000Time23:38.60Pace5:54.65
Cumilative:Distance6.030Time39:08.60Pace6:29.49
Split 3:Distance2.030Time15:31.60Pace7:38.92
Cumilative:Distance8.060Time54:40.20Pace6:46.97
 
Leg 6:Distance0.520Time4:30.20Pace8:39.62
With Matthew.

Camouflage Crocs 2 Miles: 20.58
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
7.651.251.670.0010.57

Fast Running Friend Workout - 2017-06-19 06:55:13
Workout Totals: Distance10.570Time1:21:39.70Pace7:43.55
More or less usual day, usual distances for the kids. Did some pickups. Jenny ran 1.25 down the canyon in 7:35 with the last quarter in 89 which is a confidence builder for her for the upcoming 3000. I did a pickup for a mile on the little boy course in 5:41.
Leg 1:Distance7.000Time53:43.50Pace7:40.50
With Jenny.
Split 1:Distance1.100Time9:40.20Pace8:47.45
Cumilative:Distance1.100Time9:40.20Pace8:47.45
Split 2:Distance0.670Time4:08.40Pace6:10.75
Cumilative:Distance1.770Time13:48.60Pace7:48.14
Pre/post-VPB pickup.
Split 3:Distance1.700Time14:31.00Pace8:32.35
Cumilative:Distance3.470Time28:19.60Pace8:09.80
Split 4:Distance1.250Time7:35.10Pace6:04.08
Cumilative:Distance4.720Time35:54.70Pace7:36.50
Jenny's interval down the canyon.
Split 5:Distance2.280Time17:48.80Pace7:48.77
Cumilative:Distance7.000Time53:43.50Pace7:40.50
 
Leg 2:Distance3.050Time23:29.60Pace7:42.16
Part with Stephen, part a pickup to catch up to Jacob and William.
Split 1:Distance2.040Time17:42.80Pace8:40.98
Cumilative:Distance2.040Time17:42.80Pace8:40.98
Split 2:Distance0.010Time0:04.90Pace8:10.00
Cumilative:Distance2.050Time17:47.70Pace8:40.83
Split 3:Distance1.000Time5:41.90Pace5:41.90
Cumilative:Distance3.050Time23:29.60Pace7:42.16
Pickup on the little boy course.
 
Leg 3:Distance0.520Time4:26.60Pace8:32.69
With Matthew.

Camouflage Crocs 2 Miles: 10.57
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.760.001.860.0011.62

Fast Running Friend Workout - 2017-06-20 08:17:30
Workout Totals: Distance11.618Time1:30:04.80Pace7:45.21
Did a tune-up 2000 on the track workout with Joseph and Jacob. William was not having a good day - he was supposed to keep up with us for 800, but fell back terribly. Stephen was able to keep up for 200 meters running roughly 42.

Joseph and Jacob had an assignment to maintain 86 per lap to failure. Then for each lap of failure they would do 2x400 at 80 seconds afterwards - at least that was the original plan. Joseph was successful at keeping the pace, and was even able to kick finishing 2000 in 7:07. Jacob, however, only lasted the first 3 laps, and then had a mental breakdown and slowed down to 95 laps finishing in 7:26. I gave him a choice to do 4x400 in 80 or just run 1000 in 3:40, he took 1000.

We need to work with Jacob some more on this mental breakdown. Clearly he has the fitness - his 1000 PR is 3:18. But when the distance gets longer he has a hard time believing he can hold anything faster than 6:00 or sometimes even 6:10. We need to think of workouts that will challenge this.

More or less usual runs for everybody distance-wise.
Leg 1:Distance1.100Time9:45.10Pace8:51.91
Warm-up with the gang of boys.
Leg 2:Distance1.242Time7:26.30Pace5:59.34
Joseph and Jacob did 200, William ran 800 but fell back, Stephen was able to keep up for the last 200 of Joseph's 2000 more or less.
Split 1:Distance1.242Time7:07.30Pace5:44.04
Cumilative:Distance1.242Time7:07.30Pace5:44.04
Joseph's split.
Split 2:Distance0.000Time0:19.00Pace0:00.00
Cumilative:Distance1.242Time7:26.30Pace5:59.34
Waited for Jacob.
 
Leg 3:Distance0.250Time2:23.30Pace9:33.20
Recovery jog.
Leg 4:Distance0.621Time3:38.00Pace5:51.05
Jacob's "redemption" 1000.
Leg 5:Distance0.125Time1:13.70Pace9:49.60
A little jog.
Leg 6:Distance1.000Time9:00.30Pace9:00.30
Back to the house with the gang.
Leg 7:Distance4.000Time29:18.50Pace7:19.62
More distance alone.
Leg 8:Distance0.600Time5:15.70Pace8:46.17
To the park with Matthew and the gang of boys.
Leg 9:Distance2.080Time16:29.50Pace7:55.72
At the park.
Leg 10:Distance0.600Time5:34.40Pace9:17.33
Back to the house with Matthew and the gang of boys.

Camouflage Crocs 2 Miles: 11.62
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.190.002.000.0011.19

Fast Running Friend Workout - 2017-06-21 07:57:04
Workout Totals: Distance11.190Time1:22:38.40Pace7:23.11
Paced Sarah through a 2 mile tempo run down the canyon in 15:32 (7:50,7:42). Then also ran the same course in 10:48 (5:25,5:23). Kids were on slightly reduced mileage to get ready for the regional championship in Boise this week.
Leg 1:Distance1.000Time8:25.70Pace8:25.70
With Sarah - for the most part.
Leg 2:Distance2.000Time15:32.50Pace7:46.25
Sarah's tempo run down the canyon.
Leg 3:Distance2.000Time15:08.60Pace7:34.30
Alone up the canyon.
Leg 4:Distance2.000Time10:48.90Pace5:24.45
My tempo run down the canyon.
Leg 5:Distance3.000Time22:43.50Pace7:34.50
More distance alone.
Leg 6:Distance1.190Time9:59.20Pace8:23.53
At the park - some with Matthew, some alone.
Split 1:Distance0.520Time4:46.80Pace9:11.54
Cumilative:Distance0.520Time4:46.80Pace9:11.54
With Matthew.
Split 2:Distance0.150Time1:20.00Pace8:53.33
Cumilative:Distance0.670Time6:06.80Pace9:07.46
With Matthew.
Split 3:Distance0.520Time3:52.40Pace7:26.92
Cumilative:Distance1.190Time9:59.20Pace8:23.53
Alone.
 

Camouflage Crocs 2 Miles: 11.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

Fast Running Friend Workout - 2017-06-22 08:29:37
Workout Totals: Distance10.560Time1:19:19.00Pace7:30.66
Easy runs for everybody. Tapering for the kids.
Leg 1:Distance2.040Time16:55.40Pace8:17.75
I think this was with Joseph, Jacob, and William.
Leg 2:Distance1.000Time7:52.00Pace7:52.00
With Joseph and Jacob.
Leg 3:Distance7.000Time49:57.90Pace7:08.27
Alone.
Leg 4:Distance0.520Time4:33.70Pace8:46.35
With Matthew.

Camouflage Crocs 2 Miles: 10.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.580.003.000.0010.58

Fast Running Friend Workout - 2017-06-23 07:55:08
Workout Totals: Distance10.580Time1:41:13.80Pace9:34.08
Kids ran an easy warm-up in the morning, I did 10 with 3 mile tempo in the canyon - 0.75 up, 1.5 down, 0.75 up. Ran 17:26 (4:23, 8:23, 4:40 (96,93,91)). Felt great until the last 0.75 uphill. Then the legs just refused to move. Need to figure out this mystery. At first uphill 88s felt very controlled. On the down 84s felt very controlled as well. But once I turned around the second time I could not even hold 90s even though I was trying to kick. The legs felt shaky afterwards. This was not happening on the tempo runs downhill at a harder effort, also does not happen on uphill runs if I keep the pace at 6:15 or slower or do not try to go uphill too late into the tempo run. This happened last year as well.

Then ran with Matthew at the park, and took the kids to the USATF regionals in Boise. The race director Tim Severa picked the best track around - Mountain View High, as well as awesome starting time for 3000 - 8:00 pm, so we had some PRs in spite of 80F temperature.

Joseph: 10:40.74 PR, Regional Meet record (3:30, 3:34, 3:36, though laps went back and forth between 84 and 89 after the first one in 80, so hopefully he could just even them out and that would be good enough for 10:30 with no increase in fitness)

Jacob 11:22.41 (3:39, 3:49, 3:53) - psychological blowup, went into panic mode after the first three laps, need to figure out how to overcome it

Jenny 11:42.09 PR (3:50, 3:56, 3:56) - solid race, first time officially under 12:00

Julia 12:46.46 PR (4:07, 4:17, 4:22) - step in the right direction, 5 second PR. She might need to up her iron intake, though.
Leg 1:Distance3.030Time23:14.60Pace7:40.26
Warm-up.
Leg 2:Distance3.000Time17:26.00Pace5:48.67
Tempo run.
Leg 3:Distance4.030Time31:42.00Pace7:51.96
Cool-down.
Leg 4:Distance0.520Time4:42.10Pace9:02.50
With Matthew.
Leg 5:Distance0.000Time12:47.00Pace0:00.00
Timing Jenny and Julia.
Split 1:Distance0.000Time11:41.70Pace0:00.00
Cumilative:Distance0.000Time11:41.70Pace0:00.00
Split 2:Distance0.000Time1:05.30Pace0:00.00
Cumilative:Distance0.000Time12:47.00Pace0:00.00
 
Leg 6:Distance0.000Time11:22.10Pace0:00.00
Timing Joseph and Jacob.

Camouflage Crocs 2 Miles: 10.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.720.000.000.0014.72

Fast Running Friend Workout - 2017-06-24 07:54:35
Workout Totals: Distance14.720Time2:05:08.50Pace8:30.09
One more day in Boise. We stayed with Sasha and Holly Bazarski with the overflow going to their friends' house nearby. I ran around 14.5 miles - some with the kids, some without. Sasha accompanied me for most of it on a bike.

In the afternoon the boys raced in the 800:

Joseph 2:30.03 (36,39,37,38) PR 2nd place, qualified for the Scout Camp (and the nationals).

Jacob 2:34.40 (38,40,39,37) PR 4th, good development, revenge against yesterday's panic in the 3000, qualified for the nationals.

William 2:59.50 (39,45,48,47) 9th place, did not qualify (had to run 2:43 to make top 5), mentally quit once he saw he was not going to make it. Need to work on the positive attitude, he struggles with it. Fortunately we have some time, he is only 8.

Stephen 3:17.70 PR 2nd place (though out of only 2), qualified, splits 42,49,50,54. Not too bad considering he repeated his 200 PR in the first 200. But I think if he had some pressure from behind or a target in front, or just focused, the last 200 could have been at least 50.
Leg 1:Distance0.540Time4:56.30Pace9:08.70
With the all of the regionals gang minus Julia and Stephen + Holly's daughter Irina.
Leg 2:Distance0.540Time4:46.70Pace8:50.93
Dropped off William.
Leg 3:Distance0.540Time5:30.30Pace10:11.67
With Jenny, Holly, and Irina.
Leg 4:Distance6.000Time47:24.10Pace7:54.02
With Jenny running, and Sasha Bazarsky on a bike.
Leg 5:Distance3.000Time23:46.10Pace7:55.37
With Julia running and Sasha on a bike.
Leg 6:Distance4.100Time29:53.20Pace7:17.37
With Sasha on a bike.
Leg 7:Distance0.000Time3:18.30Pace0:00.00
Timing Stephen.
Leg 8:Distance0.000Time2:59.30Pace0:00.00
Timing William.
Leg 9:Distance0.000Time2:34.20Pace0:00.00
Timing Joseph and Jacob.
Split 1:Distance0.000Time2:30.00Pace0:00.00
Cumilative:Distance0.000Time2:30.00Pace0:00.00
Split 2:Distance0.000Time0:04.20Pace0:00.00
Cumilative:Distance0.000Time2:34.20Pace0:00.00
 

Camouflage Crocs 2 Miles: 14.72
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
9.040.002.000.0011.04

Fast Running Friend Workout - 2017-06-26 07:36:49
Workout Totals: Distance11.040Time1:18:03.70Pace7:04.25
Usual runs. Felt a fatigue, did a moderate 2 mile tempo down the canyon in 11:17, but felt like I did not have too much more in the tank today.
Leg 1:Distance10.000Time1:09:38.10Pace6:57.81
Alone.
Split 1:Distance5.980Time44:20.10Pace7:24.83
Cumilative:Distance5.980Time44:20.10Pace7:24.83
Split 2:Distance2.000Time11:17.30Pace5:38.65
Cumilative:Distance7.980Time55:37.40Pace6:58.22
Tempo run down the canyon.
Split 3:Distance2.020Time14:00.70Pace6:56.19
Cumilative:Distance10.000Time1:09:38.10Pace6:57.81
 
Leg 2:Distance1.040Time8:25.60Pace8:06.15
In the park at night. One lap with Matthew, one alone.
Split 1:Distance0.520Time4:43.90Pace9:05.96
Cumilative:Distance0.520Time4:43.90Pace9:05.96
Split 2:Distance0.520Time3:41.70Pace7:06.35
Cumilative:Distance1.040Time8:25.60Pace8:06.15
 

Camouflage Crocs 2 Miles: 11.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.040.003.000.0011.04

Fast Running Friend Workout - 2017-06-27 08:05:45
Workout Totals: Distance11.040Time1:20:21.90Pace7:16.77
Paced Sarah through 2 miles in 15:31, then did 3 mile tempo on the loop canyon course in 17:36. Felt tired, the legs were not moving well.

Kids ran their usual distances.
Leg 1:Distance1.000Time8:27.00Pace8:27.00
Part with Sarah.
Leg 2:Distance2.000Time15:31.60Pace7:45.80
Sarah's tempo run.
Leg 3:Distance1.000Time7:31.20Pace7:31.20
Jog to the start of the tempo.
Leg 4:Distance3.000Time17:36.20Pace5:52.07
Tempo run.
Leg 5:Distance3.000Time22:45.00Pace7:35.00
Cool-down.
Leg 6:Distance1.040Time8:30.90Pace8:11.25
At the park, part with Matthew.
Split 1:Distance0.520Time4:44.30Pace9:06.73
Cumilative:Distance0.520Time4:44.30Pace9:06.73
With Matthew.
Split 2:Distance0.520Time3:46.60Pace7:15.77
Cumilative:Distance1.040Time8:30.90Pace8:11.25
Alone.
 

Camouflage Crocs 2 Miles: 11.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.251.861.0010.51

Fast Running Friend Workout - 2017-06-28 07:45:33
Workout Totals: Distance10.516Time1:17:22.70Pace7:21.49
Today we had some time trials. They wore me out. First I paced William through 3000 in 12:34.7 (4:13,4:12,4:09). That was a PR for him. Then I paced Jacob through 3000 in 11:10.4 (3:41,3:47,3:42). Also a PR. This was a good run for him. He had a panic attack after 1 mile like he did at the regionals, but this time I was running with him and was able to talk him through it. When he got to 600 to go he was able to work it out, sped up from 92-93 panic attack pace first to 88, and then ran the last 200 in 39. This now gives him a reason to believe that he has power over those feelings.

And now I had to pace Joseph to a sub-5:30 mile. I pulled him through the first lap in 79, and then my legs started to give out. He noticed and passed me. I was able to run the pace from behind and we ran 83 for the second lap. In the third lap I did not feel I could go further, but I wanted to do my best to help Joseph get his record. We traded leads and were able to run 84. In the last lap we both kicked. Finally by the home stretch I felt like I was actually pacing rather than merely trying to survive. Our last lap was 79. The time was 5:28.0. The balance goes towards the rounding error and the 9.34 meter tax.

Joseph earned the privilege to drive a car in a parking lot. Later in the evening I took him. He naturally was awkward at the wheel, but he always hit the breaks in time and did not crash into anything.

Stephen did 400 in 95.8 - did not have much juice in him today.

Usual distances for everybody more or less today.
Leg 1:Distance0.950Time8:17.60Pace8:43.79
Warm-up.
Leg 2:Distance1.864Time12:34.70Pace6:44.88
William's 3000.
Leg 3:Distance1.864Time11:10.40Pace5:59.66
Jacob's 3000.
Leg 4:Distance0.250Time2:31.30Pace10:05.20
A little jog.
Leg 5:Distance1.000Time5:28.00Pace5:28.00
Joseph's mile.
Leg 6:Distance0.250Time2:41.90Pace10:47.60
Recovery jog.
Leg 7:Distance0.248Time1:35.80Pace6:26.29
Stephen's 400.
Leg 8:Distance1.050Time8:49.60Pace8:24.38
Back to the house.
Leg 9:Distance1.000Time8:17.30Pace8:17.30
With Jacob (I think).
Leg 10:Distance2.040Time15:56.10Pace7:48.68
Alone.

Camouflage Crocs 2 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.080.000.000.0011.08

Fast Running Friend Workout - 2017-06-29 08:42:12
Workout Totals: Distance11.080Time1:27:39.00Pace7:54.64
Usual runs, except the boys ran with Matthew earlier in the day.
Leg 1:Distance2.040Time17:45.60Pace8:42.35
With Stephen and William.
Leg 2:Distance1.000Time8:36.30Pace8:36.30
With William.
Leg 3:Distance4.000Time31:43.40Pace7:55.85
With Joseph and Jacob.
Leg 4:Distance3.000Time21:52.40Pace7:17.47
Alone.
Leg 5:Distance1.040Time7:41.30Pace7:23.56
Alone in the evening at the park.

Camouflage Crocs 2 Miles: 11.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Fast Running Friend Workout - 2017-06-30 08:34:46
Workout Totals: Distance12.300Time1:35:20.10Pace7:45.05
Usual day, usual distances for everybody, except the evening jog ended up being a bit longer than normal. Also, Matthew set a 0.5 record in the no hand category on our out and back course - 4:09.2.
Leg 1:Distance3.000Time25:51.00Pace8:37.00
With Stephen and William.
Leg 2:Distance0.500Time4:09.20Pace8:18.40
With Jacob, Stephen, William, and Matthew.
Leg 3:Distance4.000Time30:59.80Pace7:44.95
With Joseph and Jacob.
Leg 4:Distance3.000Time21:26.10Pace7:08.70
Alone.
Leg 5:Distance1.800Time12:54.00Pace7:10.00
Alone in the evening - to the park, one lap, and back.

Camouflage Crocs 2 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.710.004.000.0016.71

Fast Running Friend Workout - 2017-07-01 07:36:42
Workout Totals: Distance16.710Time2:04:06.50Pace7:25.63
Did a shorter long run to be fresh for Murray Fun Days. First paced Sarah through 2 miles down the canyon in 15:11 (7:44,7:27). Then did the 3 mile tempo in 17:21 with 0.75 up (4:25), 1.5 down (8:24), and 0.75 up (4:32 - 93,91,88). Then ran home, and ran with Joseph and Jacob back to the car with a detour for their downhill mile pickup. I stayed with Jacob and we ran 5:44. Joseph did 5:42.

There was a marked difference in the 3 mile tempo today. The headwind was stronger, which manifested itself in the first 0.75 being a bit slower. However, in spite of that, I was 7 seconds faster than last time in the last 0.75 (uphill). My legs also did not feel shaky when I finished. Whatever weakness I had that made me slow on the uphill after 2 hard miles has been partially corrected.

So the takeway from that is that right now I need this workout where I run 2+ miles hard and then finish for 0.75 hard uphill.

Joseph and Jacob did 6.69, other kids ran their usual Saturday distances.
Leg 1:Distance1.000Time8:07.00Pace8:07.00
Warm-up - part with Sarah.
Leg 2:Distance2.000Time15:11.20Pace7:35.60
Paced Sarah.
Leg 3:Distance1.000Time7:27.70Pace7:27.70
Jog to the start of the workout.
Leg 4:Distance3.000Time17:21.90Pace5:47.30
Out and back hill tempo.
Leg 5:Distance3.020Time21:52.20Pace7:14.50
To the house.
Leg 6:Distance6.690Time54:06.50Pace8:05.28
With Joseph and Jacob.
Split 1:Distance4.600Time38:35.30Pace8:23.33
Cumilative:Distance4.600Time38:35.30Pace8:23.33
Some distance to get tired.
Split 2:Distance1.000Time5:44.60Pace5:44.60
Cumilative:Distance5.600Time44:19.90Pace7:54.98
Pickup with Jacob down the canyon.
Split 3:Distance1.090Time9:46.60Pace8:58.17
Cumilative:Distance6.690Time54:06.50Pace8:05.28
To the car with Joseph and Jacob.
 
Leg 7:Distance0.000Time0:00.00Pace0:00.00
Wrong button hit. Need delete function in my UI.
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
 

Camouflage Crocs 2 Miles: 16.71
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
8.500.000.000.008.50

Fast Running Friend Workout - 2017-07-03 07:52:10
Workout Totals: Distance8.500Time1:07:18.40Pace7:55.11
Total of 8.5, 8 with Jake Larsen, Allie's brother-in-law. Jenny and Julia ran with William and Stephen. Jake and I ran first with Joseph and Jacob, and then just two of us. Also ran with Matthew on the little boy course, and he did not hold the hand.
Leg 1:Distance4.000Time31:16.00Pace7:49.00
With Joseph, Jacob, and Jake.
Leg 2:Distance4.000Time31:45.20Pace7:56.30
With Jake.
Leg 3:Distance0.500Time4:17.20Pace8:34.40
With Matthew.

Camouflage Crocs 2 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Murray Fun Days 5 K (3.107 Miles) 00:17:45, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.450.000.003.1113.56

Fast Running Friend Workout - 2017-07-04 07:26:49
Workout Totals: Distance13.557Time1:50:18.80Pace8:08.22
Murray Fun Days 5K, 17:45, 6th overall, 2nd master, $75. First time without Benjamin since 2013, but I brought Joseph (19:22), Jacob (19:41), and William (22:16) instead.

Top 10:

1 Anthony Costales 28 M 15:46
2 Teren Jameson 40 M 16:09
3 Andrew Blackham 17 M 17:17
4 Albert Wint 37 M 17:38
5 Nan Kennard 35 F 17:39
6 Alexander Pachev 44 M 17:45
7 Matthew Wolpert 41 M 17:47
8 Dennis Simonaitis 55 M 17:50
9 Tyler Howland 33 M 18:00
10 Andrew Ross 17 M 18:12

I was happy with my race even though I got chicked. It is rather interesting, though, that in 5 of my last races that offered prize money I got chicked in 4, but got masters money in all. I suppose given a choice - get beat by a woman, or get beat by another master, especially a 55 year old, I would choose getting beat by a woman. What is interesting, though, is that before last year I had never won prize money of any kind - even as a master - in those circumstances. So the explanation is that for 3 out of those last 5 I traveled outside of Utah to a big race with a nice payout. But another part of it is that Utah is also starting to produce/attract top performers.

My first mile was 5:42. I ran it fairly relaxed with Dennis and Mark. I tested them with a couple of surges and could tell that at least at that point I was a bit stronger, but not strong enough to drop them. Plus there was nobody close enough ahead except maybe Albert that I could go to. And even Albert was too far away, and it was just not worth it to even try. So I just ran with Dennis and Mark, trying subtly to egg them on to go just a little bit faster waiting for the "getaway car".

The "getaway car" arrived shortly before mile two in the form of Andrew Blackham (Merrilee and Jason's son). I was able to latch on. He separated me from Dennis and Mark very quickly. The effort felt very hard and miserable, but I knew this was probably my best chance to escape. So I just kept telling myself, make it to the mile marker 2, make to to the starting line marker... I think I made it just a little bit past that. My split at the turnaround was 6:04, 11:18 at 2 miles (5:35 high), and 11:59 at the starting line.

Then the real misery began. I reached my limit and could not go with Andrew anymore. I had to drop back, and now I was alone - a target for the wolves behind me. I was like my son Joseph when he was maybe 3 years old. He liked to sit and watch Benjamin, Jenny, and Julia play, and when the opportune moment arrived he would pounce on a toy they were playing with and run for his life. They would eventually catch him, but he gleefully enjoyed his moment of glory.

I knew if it came to a sprint I would likely outrun Dennis, but not Mark. There was another "secret" wolf - Matt Wolpert. I did not even realize he was in the race - he started it late and ran 17:20 for the actual running time, but only 17:47 officially.

So I hung on hoping for some rescue from the wolves which came in an unexpected form - Nan. She brought only one of the wolves with her - Dennis, but I was running scared and thought Mark was somewhere around as well. When she passed me, she was moving fast, but I knew I had to stick with her or else the wolves would eat me for lunch. So I did the best I could. I was about to drop back when we entered the park, but then told myself - hang on for the downhill. That decision was worth at least $25 if not the whole $75 of my prize. When I got to the top of the last hill I was very much ready for the race to be over. But it still had about 200 meters left. I said a prayer asking the Lord to give me the strength to not get passed, and was able to find another gear to hold my position.

Joseph opened with 6:21, then it is not clear what his splits were. Jacob was with him at the mile, then dropped back. William's splits are unknown. We will see what the kids will do in Draper Days.
Leg 1:Distance1.900Time15:36.00Pace8:12.63
Warm-up with Kenny the Apache.
Leg 2:Distance4.307Time28:49.00Pace6:41.44
The race + waiting/jogging afterwards.
Split 1:Distance1.000Time5:42.80Pace5:42.80
Cumilative:Distance1.000Time5:42.80Pace5:42.80
Mile 1 - with Dennis and Mark.
Split 2:Distance1.000Time5:35.50Pace5:35.50
Cumilative:Distance2.000Time11:18.30Pace5:39.15
Mile 2 - mostly with Dennis and Mark, Andrew Blackham (Jason's and Merrilee's son) passed us and I latched on for a bit to build a gap.
Split 3:Distance1.000Time5:51.60Pace5:51.60
Cumilative:Distance3.000Time17:09.90Pace5:43.30
Mile 3 - full of drama. Got passed by Nan, but held off the old wolves.
Split 4:Distance0.107Time0:34.70Pace5:24.30
Cumilative:Distance3.107Time17:44.60Pace5:42.65
Kick - holding off a pack of wolves.
Split 5:Distance0.000Time1:37.30Pace0:00.00
Cumilative:Distance3.107Time19:21.90Pace6:13.96
Joseph's time.
Split 6:Distance0.000Time0:19.00Pace0:00.00
Cumilative:Distance3.107Time19:40.90Pace6:20.08
Jacob's time.
Split 7:Distance1.200Time9:08.10Pace7:36.75
Cumilative:Distance4.307Time28:49.00Pace6:41.44
Went to find William, but missed him. Searched far enough to exclude all even semi-plausible contingencies before returning to the finish. He actually finished in 22:16.
 
Leg 3:Distance2.600Time22:19.90Pace8:35.35
Cool-down with Kenny the Apache.
Leg 4:Distance0.500Time4:20.10Pace8:40.20
With Matthew on the little boy course. He insisted on going even though it was 100F. I figured half mile is short enough that this would not be dangerous, but long enough for him to learn to not insist on running in such conditions. It was tough for him - I think he learned.
Leg 5:Distance2.000Time17:46.20Pace8:53.10
At night with Stephen on the little boy course watching fireworks.
Leg 6:Distance2.250Time21:27.60Pace9:32.27
At night with Sarah to the park, 2 loops, and back - also watching fireworks.

Camouflage Crocs 2 Miles: 13.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Glory in the long run on Mon, Nov 13, 2017 at 19:03:08 from 199.245.195.54

Truly an amazing race report. You are a master in many ways.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.002.0010.00

Fast Running Friend Workout - 2017-07-05 07:53:59
Workout Totals: Distance10.000Time1:19:43.70Pace7:58.37
Ran with Jake Larsen today. Kids ran their usual distances on their own. We first paced Sarah through 2 miles down the canyon in 15:23 (7:44, 7:39). She learned that she can still do a tempo run at a decent pace even if she had had only 2.5 hours of sleep. This is a big deal - if Bella gives her trouble the night before Draper Days, she will still be able to race with confidence.

Then Jake and I did 2 miles on the same course. The original plan was to go a little under 6:00, but I told Jake if he felt energetic and wanted to go faster I would respond. He took me at my word, and we ended up running 5:27/5:12. This is one of my fastest time of the season on that course. Definitely the split was good. The last mile might also be the fastest mile this year as well. I was surprised I had that much juice left after yesterday.
Leg 1:Distance1.000Time9:04.20Pace9:04.20
Warm-up with Sarah and Jake.
Leg 2:Distance2.000Time15:23.80Pace7:41.90
Paced Sarah.
Leg 3:Distance2.000Time16:45.60Pace8:22.80
Back to the start of the tempo.
Leg 4:Distance2.000Time10:39.60Pace5:19.80
Tempo.
Leg 5:Distance3.000Time27:50.50Pace9:16.83
Cool-down with Jake.

Camouflage 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
10.620.000.000.4311.05

Fast Running Friend Workout - 2017-07-06 07:47:49
Workout Totals: Distance11.057Time1:29:07.00Pace8:03.59
Sprint time trials today. Joseph ran 100 in 15.0, Jacob 200 in 31.7, William 100 in 17.5, Mary (holding the hand) 100 in 38.4 - all PRs. Stephen's 20.3 might actually be a PR as well, if not, at least close. Matthew ran 0.5 on the little boy course in 4:02.8 - new record for not holding the hand.

Jenny and Julia ran at the Girl's Camp.

James Leblow (Ted's son) joined us for part of the run and help with pacing. He got back from a mission in St. Petersburg a year ago and is Russian is very decent. We spoke it most of the time. I did not have to correct him very much.

My legs are tired from the last three days, today's sprinting was tough on them, they need some rest. On the positive side of things, at the age of 44 I could still sprint after two days of hard running prior - this is not something to take for granted.
Leg 1:Distance1.000Time9:07.30Pace9:07.30
Warm-up.
Leg 2:Distance0.062Time0:20.80Pace5:35.48
Stephen's 100.
Leg 3:Distance0.062Time0:17.50Pace4:42.26
William's 100
Leg 4:Distance0.062Time0:15.00Pace4:01.94
Joseph's 100.
Leg 5:Distance0.062Time0:20.30Pace5:27.42
Stephen's try 2.
Leg 6:Distance0.062Time0:15.40Pace4:08.39
Joseph's try 2.
Leg 7:Distance0.062Time0:38.40Pace10:19.35
Mary's 100.
Leg 8:Distance0.062Time0:20.30Pace5:27.42
Stephen's try 3.
Leg 9:Distance1.000Time9:22.10Pace9:22.10
Back to the house.
Leg 10:Distance1.000Time8:20.50Pace8:20.50
Warm-up with Jacob.
Leg 11:Distance0.124Time0:31.70Pace4:15.65
Jacob's 200 try 1.
Leg 12:Distance0.375Time3:51.60Pace10:17.60
Recovery jog.
Leg 13:Distance0.124Time0:32.00Pace4:18.06
Jacob's 200 try 2.
Leg 14:Distance1.500Time11:52.10Pace7:54.73
Distance with Jacob.
Leg 15:Distance0.500Time4:02.80Pace8:05.60
Matthew's record 0.5.
Leg 16:Distance5.000Time38:59.20Pace7:47.84
First mile with Joseph, the rest alone.

Camouflage Crocs 2 Miles: 11.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2017-07-07 08:35:08
Workout Totals: Distance12.100Time1:45:12.00Pace8:41.65
Easy run today, in the morning with Jake and the kids (usual distances for them). Jenny and Julia ran at the Girls Camp. Ran with Matthew in the evening. He set a record in the mile without holding the hand on the little boy course - 9:03.6. That included stopping once because he thought he was too tired for which I did not stop the watch. Otherwise he would have broken 9:00, which he will probably do next time he tries.

Also ran with Sarah's relatives Thomas and his mother Erika for a mile. She could only do it increments of about 30 seconds but covered the distance in 9:48.
Leg 1:Distance1.000Time8:32.60Pace8:32.60
With Jake and Stephen.
Leg 2:Distance1.000Time8:40.10Pace8:40.10
With William, Stephen, Jake + Bella and Mary in the stroller.
Leg 3:Distance2.040Time16:53.40Pace8:16.76
With Jake, William, and Joseph + Mary and Bella in the stroller.
Leg 4:Distance2.040Time17:36.90Pace8:38.09
With Joseph and Jake.
Leg 5:Distance4.000Time34:28.60Pace8:37.15
With Jake and Jacob.
Leg 6:Distance0.020Time0:08.60Pace7:10.00
With Matthew - false start, he forgot to go to the bathroom.
Leg 7:Distance1.000Time9:03.60Pace9:03.60
Matthew's record mile run on the little boy course.
Leg 8:Distance1.000Time9:48.20Pace9:48.20
With Thomas and Erika.

Camouflage Crocs 2 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.410.004.000.0020.41

Fast Running Friend Workout - 2017-07-08 07:41:58
Workout Totals: Distance20.410Time2:41:35.10Pace7:55.02
Did a long run today with a 3 mile tempo in the canyon on the Draper Days preparation course (0.75 up, 1.5 down, 0.75 up).

James Leblow joined me for part of the run, and did Joseph, and Jacob. I also did the follow-up evening run with William and Stephen (Jenny and Julia joined for part) because there was nobody to run with them earlier.

I felt tired today. Probably the combination of the race on Tuesday, hard tempo run on Wednesday, and then sprints on Thursday. At the age of 44 I do not recover as fast from the sprints as I did 10 years ago, but I am thankful that sprinting still does not completely incapacitate me.

Splits in the tempo run: 4:27, 8:32, 4:35. James pulled me for most of the last 0.75, but even with that help I did not have enough juice to average sub-6:00 pace on that stretch.

Joseph and Jacob ran 6.69 miles with a tempo down the canyon - 5:50 for Joseph, 5:53 for Jacob. I stayed with Jacob. It was hot by the time we got out, around 85 F, so they both struggled.

Jenny and Julia came back from the girl's camp. Julia ran 3.7, Jenny 4, in the evening.
Leg 1:Distance1.000Time8:40.60Pace8:40.60
With Thomas, James, William and Stephen.
Leg 2:Distance1.000Time8:31.20Pace8:31.20
With James and Sarah.
Leg 3:Distance2.000Time15:06.90Pace7:33.45
Paced Sarah through her tempo run along with James.
Leg 4:Distance1.000Time9:12.30Pace9:12.30
A jog with James up the canyon.
Leg 5:Distance3.000Time17:34.40Pace5:51.47
0.75 up, 1.5 down, 0.75 tempo. James helped me in the last 0.75.
Leg 6:Distance3.020Time26:35.00Pace8:48.15
Back to the house with James.
Leg 7:Distance4.620Time38:46.00Pace8:23.46
With Joseph and Jacob to get the car up the canyon.
Leg 8:Distance1.000Time5:53.70Pace5:53.70
With Jacob down the canyon - Joseph got 5:50.
Leg 9:Distance1.070Time9:35.00Pace8:57.38
Up the canyon with Joseph and Jacob to the car.
Leg 10:Distance2.700Time21:40.00Pace8:01.48
With William and Stephen later in the evening to the bank and back. Part with Jenny and Julia.

Camouflage Crocs 2 Miles: 20.41
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
11.050.000.000.0011.05

Fast Running Friend Workout - 2017-07-10 07:44:35
Workout Totals: Distance11.050Time1:24:24.60Pace7:38.33
Usual runs for everybody, except I went a little longer so I could do Jenny's closing mile pickup. We did it in 6:36. Julia ran with Matthew (0.5 in 4:04), Stephen ran with Mary.
Leg 1:Distance4.000Time31:01.00Pace7:45.25
With Jacob.
Leg 2:Distance4.000Time30:15.30Pace7:33.82
With Joseph.
Leg 3:Distance3.050Time23:08.30Pace7:35.18
With Jenny.
Split 1:Distance2.050Time16:32.20Pace8:04.00
Cumilative:Distance2.050Time16:32.20Pace8:04.00
Split 2:Distance1.000Time6:36.10Pace6:36.10
Cumilative:Distance3.050Time23:08.30Pace7:35.18
 

Camouflage Crocs 2 Miles: 11.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.870.490.252.2511.86

Fast Running Friend Workout - 2017-07-11 07:47:12
Workout Totals: Distance11.854Time1:29:35.20Pace7:33.45
Paced the kids through their time trials. James Leblow helped me.

Joseph and Jacob did 2K (Joseph)/1 mile Jacob. They ran together for the first three laps, then Jacob kicked, I went with Jacob, he ran a PR of 5:35.9. I then continued, but Joseph was lagging behind, so I slowed down to let him catch me, but he had a mental lapse and slowed down to maintain the gap until I really slowed down to the point where he had to catch me on the home stretch. We ended up with 7:07.8 for 2000.

Jacob's splits: 82,83,84,83 high, the balance goes towards the 9.34 meter tax.

William went through the first 800 in 3:06 struggling, but then really lost it. I stopped him at 1200, which was the deal - if he fails to check in with a low five at a checkpoint, he is done with the time trial. I want him and other kids to learn how not to sandbag to finish the distance, but rather run by faith focusing on the next checkpoint which I try to make challenging but reasonable enough so the failure - if it does happen - would have to be mental.

Stephen ran 400 in 91.4, a bit off his record, but with more even splits. I gave William a chance to redeem himself from the mental collapse and gave him a target of 82 400, which he was able to hit.

Then I ran 7 miles with Jenny with a pickup for 1.25 uphill after VPB in 7:11.7. That was a surprise - it felt easier than pacing Joseph and Jacob on the track earlier when it was cooler. Then at the end we did a mile fast finish on the little boy course in 6:35.

I did an experiment yesterday by taking one 65 mg pill of Costco iron supplement. I do not know if it can act this fast, but what I was observing today is that I was sluggish to start, but once I got going I did better holding the effort than I normally do. Not sure what that means. Can iron be absorbed that fast?
Leg 1:Distance1.000Time9:08.80Pace9:08.80
Warm-up to the track.
Leg 2:Distance1.240Time7:07.70Pace5:44.92
Pacing Joseph and Jacob.
Split 1:Distance1.000Time5:35.90Pace5:35.90
Cumilative:Distance1.000Time5:35.90Pace5:35.90
Split 2:Distance0.240Time1:31.80Pace6:22.50
Cumilative:Distance1.240Time7:07.70Pace5:44.92
 
Leg 3:Distance0.740Time4:45.20Pace6:25.41
William's failed mile time trial.
Leg 4:Distance0.248Time1:31.40Pace6:08.55
Pacing Stephen.
Leg 5:Distance0.248Time1:22.00Pace5:30.65
Pacing William.
Leg 6:Distance0.248Time2:03.50Pace8:17.98
Jog with Jacob.
Leg 7:Distance1.000Time8:46.80Pace8:46.80
Running back home.
Leg 8:Distance0.120Time1:00.80Pace8:26.67
False start with Jenny.
Leg 9:Distance7.010Time53:49.00Pace7:40.63
With Jenny - mostly.
Split 1:Distance1.680Time14:35.70Pace8:41.25
Cumilative:Distance1.680Time14:35.70Pace8:41.25
Split 2:Distance1.250Time7:11.70Pace5:45.36
Cumilative:Distance2.930Time21:47.40Pace7:26.21
Uphill interval
Split 3:Distance3.080Time25:26.60Pace8:15.65
Cumilative:Distance6.010Time47:14.00Pace7:51.55
Split 4:Distance1.000Time6:35.00Pace6:35.00
Cumilative:Distance7.010Time53:49.00Pace7:40.63
Pickup with Jenny.
 

Camouflage Crocs 2 Miles: 11.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From emruns on Thu, Jul 27, 2017 at 10:31:49 from 67.2.214.48

When we were put on iron protocols in college, we took liquid iron on empty stomachs with vitamin c and orange juice. That was supposed to help absorption. It took two weeks taking iron 3 x a day to show improvement. If we needed a quicker improvement in iron levels, we received iron injections, which were painful! I don't think iron absorbs quickly. Maybe a little placebo effect happening?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Fast Running Friend Workout - 2017-07-12 07:35:02
Workout Totals: Distance9.750Time1:11:20.10Pace7:18.98
Paced Sarah through a tempo run - 2 miles in 15:20, then did 2x1.25, one uphill in 7:25, one downhill in 6:37. The uphill was very hard for the muscles, but I was able to run steady 89 with very little variation. On the downhill I think muscle power was the limit as well. This perhaps means that I am low on glycogen.

Kids ran on their own.

Afterwards I went to OpenWest conference, presented on MyISAM tables in MySQL, then played CTF (capture the flag) - a hacking challenge. A three day adventure that you could probably write a book about. Maybe one day I will, and maybe even before the kids are grown. Joseph and Jacob helped me earn some points by picking locks.
Leg 1:Distance1.000Time7:53.20Pace7:53.20
With Stephen. I think somebody else ran with us as well.
Leg 2:Distance1.000Time8:17.40Pace8:17.40
Warm-up with Sarah - for a portion.
Leg 3:Distance2.000Time15:20.60Pace7:40.30
Sarah's tempo run.
Leg 4:Distance1.250Time7:25.60Pace5:56.48
Uphill interval.
Leg 5:Distance2.750Time21:49.40Pace7:56.15
Recovery/distance.
Leg 6:Distance1.250Time6:37.60Pace5:18.08
Downhill interval.
Leg 7:Distance0.500Time3:56.30Pace7:52.60
Cool-down.

Camouflage Crocs 2 Miles: 9.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.210.000.000.3810.59

Fast Running Friend Workout - 2017-07-13 07:40:03
Workout Totals: Distance10.590Time