Breaking the Wall

Phoenix Half Marathon

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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:
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Miles:This week: 0.00 Month: 0.00 Year: 3010.45
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
219.302.7640.117.50269.67
Camouflage Crocs 1 Miles: 269.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Feb 01, 2017
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
Add Comment
Thu, Feb 02, 2017
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
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Fri, Feb 03, 2017
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
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Sat, Feb 04, 2017
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
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Sun, Feb 05, 2017
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
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Mon, Feb 06, 2017
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
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Tue, Feb 07, 2017
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
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Wed, Feb 08, 2017
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
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Thu, Feb 09, 2017
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
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Fri, Feb 10, 2017
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
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Sat, Feb 11, 2017
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
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Sun, Feb 12, 2017
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
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Mon, Feb 13, 2017
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
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Tue, Feb 14, 2017
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
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Wed, Feb 15, 2017
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
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Thu, Feb 16, 2017
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
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Fri, Feb 17, 2017
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
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Sat, Feb 18, 2017
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
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Sun, Feb 19, 2017
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
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Mon, Feb 20, 2017
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
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Tue, Feb 21, 2017
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
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Wed, Feb 22, 2017
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
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Thu, Feb 23, 2017
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
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Fri, Feb 24, 2017
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
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Sat, Feb 25, 2017
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(2)
Sun, Feb 26, 2017
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
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Mon, Feb 27, 2017
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
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Tue, Feb 28, 2017
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
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
219.302.7640.117.50269.67
Camouflage Crocs 1 Miles: 269.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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