Breaking the Wall

April 2014

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Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of 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
325.1211.0012.002.97351.09
Green Crocs 7 Miles: 339.06Schwinn Double Stroller Miles: 19.02
Night Sleep Time: 204.50Nap Time: 0.00Total Sleep Time: 204.50
Tue, Apr 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.580.000.000.3111.89

Fast Running Friend Workout - 2014-04-01 08:21:45
Workout Totals
Distance Time Pace
11.894 1:33:07.70 7:49.79
Total of 12. Benjamin did 6, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1.5. We Joseph, Jacob, Benjamin, and I did a 200 time trial. William did a mile time trial. Benjamin and William got PRs. Details below.
Leg 1
Distance Time Pace Comment
1.311 11:36.10. 8:50.97 Warm-up.
Split# Distance Time Pace Comment
1 1.000 8:50.50 8:50.50 Warm-up.
2 0.062 0:17.80 4:47.10 100 meter stride.
3 0.062 0:46.50 12:30.00 Recovery jog.
4 0.062 0:16.20 4:21.29 100 meter stride.
5 0.125 1:25.10 11:20.80 Recovery jog.
Leg 2
Distance Time Pace Comment
0.074 0:27.60. 6:12.97 Benjamin's 200. I ran across the field to time him. PR by 0.4.
Split# Distance Time Pace Comment
1 0.074 0:27.60 6:12.97  
Leg 3
Distance Time Pace Comment
0.062 0:38.10. 10:14.52 Joseph's 200. 0.5 off PR. I think it was too cold for him today.
Split# Distance Time Pace Comment
1 0.062 0:38.10 10:14.52  
Leg 4
Distance Time Pace Comment
0.062 0:40.50. 10:53.23 Jacob's 200. No PR either - off PR by 0.6. Too cold, I think.
Split# Distance Time Pace Comment
1 0.062 0:40.50 10:53.23  
Leg 5
Distance Time Pace Comment
0.062 0:31.70. 8:31.29 My own time trial - try 1. Benjamin paced me, but ended up pulling away and hitting around 30 low.
Split# Distance Time Pace Comment
1 0.062 0:31.70 8:31.29  
Leg 6
Distance Time Pace Comment
0.625 6:24.20. 10:14.72 Recovery jog with Joseph and Benjamin.
Split# Distance Time Pace Comment
1 0.625 6:24.20 10:14.72  
Leg 7
Distance Time Pace Comment
0.061 0:31.50. 8:36.39 My own time trial - try 2 - a little better.
Split# Distance Time Pace Comment
1 0.061 0:31.50 8:36.39  
Leg 8
Distance Time Pace Comment
0.077 0:39.40. 8:31.69 Joseph - try 2 - he was not only cold, but also tired now. I ran with him.
Split# Distance Time Pace Comment
1 0.077 0:39.40 8:31.69  
Leg 9
Distance Time Pace Comment
0.5 2:33.60. 5:07.20 More jogging.
Split# Distance Time Pace Comment
1 0.500 2:33.60 5:07.20  
Leg 10
Distance Time Pace Comment
1 8:41.40. 8:41.40 Back home with Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 1.000 8:41.40 8:41.40  
Leg 11
Distance Time Pace Comment
2.04 16:00.10. 7:50.64 With Benjamin.
Split# Distance Time Pace Comment
1 2.040 16:00.10 7:50.64  
Leg 12
Distance Time Pace Comment
0.52 4:30.90. 8:40.96 William's botched time trial. He opened with 1:58, and was going a little slower than 8:00 after that, very good pace, but then at 600 said he changed his mind and did not want to try to set a record. I think the wind was discouraging him. Without stopping the watch I convinced him to keep going, and he was still on pace, but then shortly after 800 (4:12 split in spite of the stop) he stopped again. I stopped the watch and told him he had to start all over again. He agreed.
Split# Distance Time Pace Comment
1 0.520 4:30.90 8:40.96  
Leg 13
Distance Time Pace Comment
1 8:23.70. 8:23.70 This time the record happened. William in spite of the fatigue from the earlier attempt and the wind ran without stopping and that was good enough for a 2 second PR. His splits were 2:00, 2:06, 2:06, 2:08, and the rest towards the 9.34 meter tax. I think he has an easy sub-8:00 in him on a warmer less windy day - especially if he really gets the idea that he cannot stop in the middle of a time trial.
Split# Distance Time Pace Comment
1 1.000 8:23.70 8:23.70  
Leg 14
Distance Time Pace Comment
4.5 31:28.90. 6:59.76 Alone.
Split# Distance Time Pace Comment
1 4.500 31:28.90 6:59.76  

Green Crocs 7 Miles: 11.89
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Apr 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-04-02 08:39:55
Workout Totals
Distance Time Pace
12.000 1:26:19.80 7:11.65
Total of 12. Benjamin did 3 - sore legs from the 200 and also a little cold, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 25:21.30. 8:27.10 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:21.30 8:27.10  
Leg 2
Distance Time Pace Comment
9 1:00:58.50. 6:46.50 Alone - went a little quicker.
Split# Distance Time Pace Comment
1 9.000 1:00:58.50 6:46.50  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Apr 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.500.000.0012.00

Fast Running Friend Workout - 2014-04-03 08:47:54
Workout Totals
Distance Time Pace
12.000 1:34:47.50 7:53.96
 
Leg 1
Distance Time Pace Comment
4 34:24.10. 8:36.02 With Joseph.
Split# Distance Time Pace Comment
1 4.000 34:24.10 8:36.02  
Leg 2
Distance Time Pace Comment
3 26:28.30. 8:49.43 With Jacob, Benjamin, and Julia.
Split# Distance Time Pace Comment
1 3.000 26:28.30 8:49.43  
Leg 3
Distance Time Pace Comment
5 33:55.10. 6:47.02 Alone. Did a 1.5 mini-tempo.
Split# Distance Time Pace Comment
1 3.000 21:25.00 7:08.33 To the 2.5 mark, then 0.5 back to the 800 N bridge.
2 1.500 8:45.60 5:50.40 Mini-tempo from the 800 N bridge to the Center/Carterville bridge.
3 0.500 3:44.50 7:29.00 To the house.

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Apr 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.520.000.000.0012.52

Fast Running Friend Workout - 2014-04-04 07:56:27
Workout Totals
Distance Time Pace
12.520 1:45:39.60 8:26.36
Total of 12.5. William did 1.5, Benjamin 6 (recovering from the cold and sore legs), Jenny 4, Julia 1.
Leg 1
Distance Time Pace Comment
3 26:23.90. 8:47.97 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:23.90 8:47.97  
Leg 2
Distance Time Pace Comment
6 49:10.80. 8:11.80 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 49:10.80 8:11.80  
Leg 3
Distance Time Pace Comment
1.02 8:50.70. 8:40.29  
Split# Distance Time Pace Comment
1 1.020 8:50.70 8:40.29 With William on the big boy course. New course record. Pushed Matthew in the stroller.
Leg 4
Distance Time Pace Comment
0.5 4:18.30. 8:36.60 William wanted to run some extra. Pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 0.500 4:18.30 8:36.60  
Leg 5
Distance Time Pace Comment
2 16:55.90. 8:27.95  
Split# Distance Time Pace Comment
1 2.000 16:55.90 8:27.95 First mile with Julia, the rest alone. Pushed Matthew in the stroller.

Green Crocs 7 Miles: 12.52
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Apr 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Fast Running Friend Workout - 2014-04-05 06:44:03
Workout Totals
Distance Time Pace
20.000 2:11:30.20 6:34.51
20 mile run alone to the South Fork magic spot and back. First 10 easy, last 10 tempo. Benjamin did 6, Jenny 4, Julia 2, Joseph 4, Jacob 2, William 1. Afterwards we listened to General Conference.
Leg 1
Distance Time Pace Comment
10 1:12:37.50. 7:15.75 Glycogen-dumping warm-up. A little quicker than usual.
Split# Distance Time Pace Comment
1 10.000 1:12:37.50 7:15.75  
Leg 2
Distance Time Pace Comment
10 58:52.70. 5:53.27 Gave it a good push, it was hard.
Split# Distance Time Pace Comment
1 10.000 58:52.70 5:53.27  

Green Crocs 7 Miles: 20.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sun, Apr 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Watched the General Conference. On the side of humor, I really liked Elder Ballard's "the only true and living return missionary as far as she was concerned". I could related to it very well because about 17.5 years ago I had to do the same thing. The success of that process by now translated to eight children and one more on the way, due on September 15th.  

I also realized that we have a lot of apostles that were born before 1930: President Monson, Elder Perry, President Packer, Elder Nelson, Elder Ballard, and Elder Scott. That is 5 out of 15! If you look at the ones that are older than 80, then add President Eyring, Elder Oaks, and Elder Hales - so more than 50% are older than 80. I like learning from the older generation, especially that much older! 

General Conference is a special experience for me. Like most people, I cannot absorb all 10 hours of it. There are times I tune out, or if I am really tired, which was the case Saturday afternoon, even fall asleep. But quite frequently all of a sudden I am understanding what the brethren are saying. It becomes plain. A vision opens. I know who they are. I also know what I am supposed to do here on earth.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Mon, Apr 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Fast Running Friend Workout - 2014-04-07 08:20:12
Workout Totals
Distance Time Pace
12.020 1:39:09.00 8:14.93
Total of 12. Benjamin did 9, Jenny 1 (hurt foot), Julia 2, William 1, Joseph and Jacob 3. Pushed Matthew in the stroller for the last 3 miles.
Leg 1
Distance Time Pace Comment
3 25:14.50. 8:24.83 With Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 3.000 25:14.50 8:24.83  
Leg 2
Distance Time Pace Comment
6 47:45.60. 7:57.60 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:45.60 7:57.60  
Leg 3
Distance Time Pace Comment
1.02 9:25.50. 9:14.41 With William on the big boy course.
Split# Distance Time Pace Comment
1 1.020 9:25.50 9:14.41  
Leg 4
Distance Time Pace Comment
1 8:55.20. 8:55.20 With Jenny.
Split# Distance Time Pace Comment
1 1.000 8:55.20 8:55.20  
Leg 5
Distance Time Pace Comment
1 7:48.20. 7:48.20 Alone.
Split# Distance Time Pace Comment
1 1.000 7:48.20 7:48.20  

Schwinn Double Stroller Miles: 3.02Green Crocs 7 Miles: 12.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Apr 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.930.000.000.009.93

Fast Running Friend Workout - 2014-04-08 08:08:04
Workout Totals
Distance Time Pace
9.930 1:25:28.20 8:36.44
Was not feeling too great today - a sore throat, decided to take it easy and run a little less. Benjamin felt he was recovered enough from his sore throat to try a moderate workout so I suggested 2x600 with full rest in between in 1:45 each, and he felt it would be good. Joseph had a sore throat as well so I had him run only 2 miles. Jacob did 2, Jenny 2, Julia 2, William 1. Benjamin's workout details below. I pushed Matthew in the stroller for the last 5 miles.
Leg 1
Distance Time Pace Comment
2.04 17:55.80. 8:47.35 With Joseph.
Split# Distance Time Pace Comment
1 2.040 17:55.80 8:47.35  
Leg 2
Distance Time Pace Comment
1 8:00.20. 8:00.20 To the track with Benjamin.
Split# Distance Time Pace Comment
1 1.000 8:00.20 8:00.20  
Leg 3
Distance Time Pace Comment
0.21 1:42.80. 8:09.52 Benjamin's first 600. I ran on the diagonal giving splits. Hit target was 1:45. 200 splits below.
Split# Distance Time Pace Comment
1 0.070 0:33.00 7:51.43  
2 0.070 0:34.50 8:12.86  
3 0.070 0:35.30 8:24.29  
Leg 4
Distance Time Pace Comment
0.37 3:05.10. 8:20.27 Recovery jog with Benjamin. The rest was actually longer than that - he did some passive recovery after he finished.
Split# Distance Time Pace Comment
1 0.370 3:05.10 8:20.27  
Leg 5
Distance Time Pace Comment
0.21 1:38.20. 7:47.62 Benjamin second 600. 200 splits below. I ran the diagonals again.
Split# Distance Time Pace Comment
1 0.070 0:33.30 7:55.71  
2 0.070 0:33.70 8:01.43  
3 0.070 0:31.20 7:25.71 Good kick.
Leg 6
Distance Time Pace Comment
1.1 9:13.10. 8:22.82 Jog back home.
Split# Distance Time Pace Comment
1 1.100 9:13.10 8:22.82  
Leg 7
Distance Time Pace Comment
4 34:38.90. 8:39.73 More miles with Benjamin.
Split# Distance Time Pace Comment
1 4.000 34:38.90 8:39.73  
Leg 8
Distance Time Pace Comment
1 9:14.10. 9:14.10 With William.
Split# Distance Time Pace Comment
1 1.000 9:14.10 9:14.10  

Green Crocs 7 Miles: 9.93
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Wed, Apr 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-04-09 08:12:09
Workout Totals
Distance Time Pace
12.040 1:37:54.90 8:07.95
Felt a little better today, did full 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1. I pushed Matthew in the stroller for the last 3 miles.
Leg 1
Distance Time Pace Comment
3 26:35.20. 8:51.73 With Joseph. Jacob now got the sore throat, so I had him run only 2.
Split# Distance Time Pace Comment
1 3.000 26:35.20 8:51.73  
Leg 2
Distance Time Pace Comment
6 47:48.90. 7:58.15 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:48.90 7:58.15  
Leg 3
Distance Time Pace Comment
2.04 15:56.30. 7:48.77 Alone.
Split# Distance Time Pace Comment
1 2.040 15:56.30 7:48.77  
Leg 4
Distance Time Pace Comment
1 7:34.50. 7:34.50 Alone.
Split# Distance Time Pace Comment
1 1.000 7:34.50 7:34.50  

Green Crocs 7 Miles: 12.04
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Thu, Apr 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2111.96

Fast Running Friend Workout - 2014-04-10 08:18:16
Workout Totals
Distance Time Pace
11.960 1:43:04.50 8:37.09
I asked Benjamin on Tuesday if we should to do a mile time trial or the 800 today. He decided to do the mile. Today was not a good day. Looks like 4:40 is becoming another 6:00 - he is having similar mental issues again that he did when he was 10 and was trying to break 6:00. But when life gives you lemons you make a lemonade. So we tried to make some lemonade today and converted the event into a workout. Details below. Kids runs: Joseph 3, Jacob 2, William 1, Julia 3, Jenny 4, Benjamin 9.
Leg 1
Distance Time Pace Comment
1.3103 11:09.70. 8:31.10 Warm-up.
Split# Distance Time Pace Comment
1 1.000 8:40.70 8:40.70 Warm-up.
2 0.062 0:17.50 4:41.80 100 stride.
3 0.062 0:44.90 12:03.03 Recovery jog.
4 0.062 0:17.30 4:38.58 Another stride.
5 0.124 1:09.30 9:18.87 More jogging.
Leg 2
Distance Time Pace Comment
0.09 1:35.60. 17:42.22 Botched mile time trial. Benjamin opened with 70.3 as planned, then I started pacing him with the idea to pull him for 600 meters, but after a little over 100 meters he just stopped. The mental beast came back.
Split# Distance Time Pace Comment
1 0.000 1:10.30    
2 0.090 0:25.30 4:41.11  
Leg 3
Distance Time Pace Comment
1 10:21.90. 10:21.90 Some jogging with Benjamin while he mentally regrouped. I suggested that he should not end the workout on a sour note, and do something to kick the beast. We eventually agreed on 1000 with the target of 2:55.
Split# Distance Time Pace Comment
1 1.000 10:21.90 10:21.90  
Leg 4
Distance Time Pace Comment
0.35 2:54.00. 8:17.14 Benjamin's "kick-the-beast" 1000. I ran the diagonals to take 200 splits which are below. He did beat the target by 1 second, although not quite the way I would want him to - opening with a low 32 and then running 35s. I would have preferred even 35s with a kick in 32. But he kicked the beast ending the workout on a good note - or so he thought, see below...
Split# Distance Time Pace Comment
1 0.070 0:32.00 7:37.14  
2 0.070 0:35.70 8:30.00  
3 0.070 0:35.50 8:27.14  
4 0.070 0:35.90 8:32.86  
5 0.070 0:34.90 8:18.57  
Leg 5
Distance Time Pace Comment
0.14 1:05.90. 7:50.71 After Benjamin finished the 1000 I suggested that the beast needed another kick. He naturally disagreed. I told him I needed another data point to better understand his metabolic pathways and he agreed to run an all out 400. I ran the diagonals again.
Split# Distance Time Pace Comment
1 0.070 0:33.40 7:57.14 This was about what I was expecting at this point, and I thought he was just tired and would be lucky to run anything under 35 for the last 200. But the problem was a tight hamstring.
2 0.070 0:32.50 7:44.29 The hamstring loosened up and he was able to go faster.
Leg 6
Distance Time Pace Comment
1 8:26.20. 8:26.20 Jog back to the house with Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 1.000 8:26.20 8:26.20  
Leg 7
Distance Time Pace Comment
1 8:45.20. 8:45.20 Another mile with Benjamin, and Joseph.
Split# Distance Time Pace Comment
1 1.000 8:45.20 8:45.20  
Leg 8
Distance Time Pace Comment
4 31:55.00. 7:58.75 More with Benjamin.
Split# Distance Time Pace Comment
1 4.000 31:55.00 7:58.75  
Leg 9
Distance Time Pace Comment
3.07 26:51.00. 8:44.76 With Julia. William ran the first mile.
Split# Distance Time Pace Comment
1 1.000 9:15.30 9:15.30 William's split.
2 2.070 17:35.70 8:30.00  

Green Crocs 7 Miles: 11.96
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Fri, Apr 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.310.000.000.2512.56

Fast Running Friend Workout - 2014-04-11 08:25:00
Workout Totals
Distance Time Pace
12.000 1:38:09.80 8:10.82
Total 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1. I pushed Matthew in the stroller for the last 3.
Leg 1
Distance Time Pace Comment
3 25:30.00. 8:30.00 With Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 3.000 25:30.00 8:30.00  
Leg 2
Distance Time Pace Comment
6 47:39.80. 7:56.63 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:39.80 7:56.63  
Leg 3
Distance Time Pace Comment
3 25:00.00. 8:20.00 With Julia.
Split# Distance Time Pace Comment
1 3.000 25:00.00 8:20.00  
Fast Running Friend Workout - 2014-04-11 20:44:05
Workout Totals
Distance Time Pace
0.558 4:07.00 7:22.65
Jenny was mad about some girl interaction with her friends and felt she needed to release the anger. She suggested she should run a fast quarter. I suggested it be timed in case she set a record, so we went to the track. I think it was too dark for the record -, and her stomach was too full from dinner, so she ended up 3 seconds slower, but it was still a good run - details below.
Leg 1
Distance Time Pace Comment
0.31 2:46.60. 8:57.42 Short warm-up.
Split# Distance Time Pace Comment
1 0.310 2:46.60 8:57.42  
Leg 2
Distance Time Pace Comment
0.248 1:20.40. 5:24.19 I paced her. She finished 3 seconds slower than her record.
Split# Distance Time Pace Comment
1 0.124 0:39.10 5:15.32 The first 100 felt fast, I thought she was going to make me break 75, but then she started to lose steam.
2 0.124 0:41.30 5:33.06 Adrenaline goes so far. At this point lactic acid and the dinner began to win. But I was still happy that she ran a quick pace.

Schwinn Double Stroller Miles: 3.00Green Crocs 7 Miles: 12.56
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sat, Apr 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.933.500.000.7420.17

Fast Running Friend Workout - 2014-04-12 07:35:26
Workout Totals
Distance Time Pace
20.175 2:31:06.30 7:29.38
Woke up from a dream. I was running a race, and was doing very well - made a surge, dropped the competition. All except for a little 10-year-old girl. No matter what I did I could not drop her. As we approached the finish I thought - oh, no, I've never run in a race where the field got chicked. At the end with a superhuman effort I was able to outlean her. I wonder if this was just a dream, or if this means we are having a girl. We will find out at the ultrasound on Monday. 20 miles total with Chad. Benjamin did 9, Jenny 4, Julia 3, Joseph 3.25, Jacob 3, William 1. The highlight of the day was William running 8:00.0 in the mile on the little boy course (out and back). Joseph ran a PR in the 400 on the track - 80.8. Benjamin did 2x1000 in 2:58.2 and 3:06.0. Jacob attempted a mile PR but fell short by 5 seconds running 6:35. Details below.
Leg 1
Distance Time Pace Comment
4.08 31:44.70. 7:46.84  
Split# Distance Time Pace Comment
1 4.080 31:44.70 7:46.84 With Chad.
Leg 2
Distance Time Pace Comment
1 9:03.20. 9:03.20 Warm-up to the track.
Split# Distance Time Pace Comment
1 1.000 9:03.20 9:03.20  
Leg 3
Distance Time Pace Comment
0.124 1:20.80. 10:51.61 Joseph's 400 time trial. Chad and I paced him. 200 splits are below. I was very pleased with how he held the pace in the second 200 given that he opened very close to his all out 200. This is a PR by about 2.5 from the fall of last year, and definitely the family record for the 9 and under - Benjamin was around 85 or so at that age.
Split# Distance Time Pace Comment
1 0.062 0:39.90 10:43.55  
2 0.062 0:40.90 10:59.68  
Leg 4
Distance Time Pace Comment
0.35 2:58.20. 8:29.14 This was another experiment to understand Benjamin's speed decline curve. I wanted him to run 1000 opening in 66 for the first 400 and then see what happens. I was expecting him to make it to the 600 in 1:40. But he could not today - see 200 splits below. It took me some time to figure out why after he ran the second 1000 pacing me and Chad.
Split# Distance Time Pace Comment
1 0.070 0:33.60 8:00.00  
2 0.070 0:34.70 8:15.71  
3 0.070 0:36.30 8:38.57  
4 0.070 0:36.80 8:45.71  
5 0.070 0:36.80 8:45.71  
Leg 5
Distance Time Pace Comment
1 6:35.00. 6:35.00 Jacob's mile time trial
Split# Distance Time Pace Comment
1 0.248 1:34.30 6:20.24 He started out too fast in the first 200 at around 5:55 pace. Then eased off too much.
2 0.248 1:43.20 6:56.13 This is where the record was lost.
3 0.504 3:17.50 6:31.87 He had a decent second half, but the second lap already did it in.
Leg 6
Distance Time Pace Comment
0.621 3:06.60. 5:00.48 To better understand what was going on with Benjamin I had him run another 1000 at a slower pace. Since the new target pace was now within reach for me, I joined him, and so did Chad. Benjamin handled it fine and felt he could have gone further. I felt good in the first lap in 73, then we slowed down too much in the next 200 (39), then sped back up to target. At the end I had some semblance of a kick. Benjamin gapped me a little at the very end. Chad managed 3:10 which I thought was a very good result. After this run I understood what was going on with Benjamin. His slow-twitch fibers are quite solid while his fast twitch/fast-end midgrade fibers lack endurance and also take a long time to recover. So something as little as 2x600 on Tuesday knocked him out much more than I thought. Then the workout on Thursday consisting of 500 + 1000 + 400 gave him another punch. By Saturday (this workout) even though he felt fine, his faster grade fibers were knocked out. We'll need to experiment to see how long they take to recover.
Split# Distance Time Pace Comment
1 0.621 3:06.60 5:00.48  
Leg 7
Distance Time Pace Comment
1 8:26.30. 8:26.30 Run back home.
Split# Distance Time Pace Comment
1 1.000 8:26.30 8:26.30  
Leg 8
Distance Time Pace Comment
1 8:00.00. 8:00.00 William's mile time trial on the little boy course. The course is slower than the track, but William has been doing better on it for psychological reasons. When he is on the track it seems to him the run never ends. On a familiar out and back course he knows how far he is running. Benjamin and Chad helped me pace him. He opened in 2:02, followed by 2:05. This part was up a slight grade. Then he turned around and sped up with the quarters of 1:58 and 1:55. He actually ran a PR in the half mile (3:53). So far William is ahead of Jacob in the running progression which is quite remarkable. Jacob is naturally obedient and does what he is told. William has a temper and an attitude, and frequently talks back and complains as he is running. I can only imagine what he would do if he actually focused.
Split# Distance Time Pace Comment
1 1.000 8:00.00 8:00.00  
Leg 9
Distance Time Pace Comment
4 30:25.70. 7:36.43 With Chad and Benjamin.
Split# Distance Time Pace Comment
1 4.000 30:25.70 7:36.43  
Leg 10
Distance Time Pace Comment
3.5 27:43.60. 7:55.31 With Chad.
Split# Distance Time Pace Comment
1 3.500 27:43.60 7:55.31  
Leg 11
Distance Time Pace Comment
3.5 21:42.20. 6:12.06 Tempo run pacing Chad from a magic spot in the Provo Canyon to the house.
Split# Distance Time Pace Comment
1 3.500 21:42.20 6:12.06  

Green Crocs 7 Miles: 20.17
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sun, Apr 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a Fast and Testimony meeting, then a lesson on Christ's role in the Plan of Salvation in Sunday School, and a lesson on Joseph Smith in the Elder's Quorum.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Mon, Apr 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2014-04-14 08:36:19
Workout Totals
Distance Time Pace
13.000 1:45:07.90 8:05.22
Total of 13. Benjamin did 9, Joseph and Jacob 3, Julia 3, Jenny 4, William 1. The Saturday dream so far is correct. The ultrasound showed that we are having a girl. We will name her Mary. We will have to see how the rest of the dream goes. She was short, light-framed, with light-brown hair, and fast.
Leg 1
Distance Time Pace Comment
3 25:19.50. 8:26.50 With Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 3.000 25:19.50 8:26.50  
Leg 2
Distance Time Pace Comment
6 47:59.60. 7:59.93 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:59.60 7:59.93  
Leg 3
Distance Time Pace Comment
3 22:24.90. 7:28.30 Pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 3.000 22:24.90 7:28.30  
Leg 4
Distance Time Pace Comment
1 9:23.90. 9:23.90 With William.
Split# Distance Time Pace Comment
1 1.000 9:23.90 9:23.90  

Schwinn Double Stroller Miles: 3.00Green Crocs 7 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Apr 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2014-04-15 08:13:58
Workout Totals
Distance Time Pace
12.000 1:24:39.60 7:03.30
Total of 12. Joseph did 4, Jacob 2, Benjamin 6, Jenny 4, Julia 3, William 1. Joseph shifted gears after the turnaround and ran a 2 mile PR in the second half. Details below.
Leg 1
Distance Time Pace Comment
4 31:37.10. 7:54.27 With Joseph. He turned around and started moving with the mile that rolled down in 7:17 followed by 7:14 nasty uphill mile. This gave him 14:31 for 2 miles, a PR by 2 seconds. He also ran a 4 mile PR of sorts. This is not really a true PR because he never runs it all out, but it is the fastest he has ever covered 4 miles in. I suppose his 2 mile PR is not indicative of ability either. I expect him to be able to run around 13:00 in the 3200 on the track.
Split# Distance Time Pace Comment
1 4.000 31:37.10 7:54.27  
Leg 2
Distance Time Pace Comment
8 53:02.50. 6:37.81 Alone - ran a 3 mile tempo at the end.
Split# Distance Time Pace Comment
1 5.000 35:34.90 7:06.98  
2 3.000 17:27.60 5:49.20 3 mile tempo from the magic spot in the Provo Canyon to the house.

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Apr 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.001.000.0012.10

Fast Running Friend Workout - 2014-04-16 07:44:07
Workout Totals
Distance Time Pace
12.098 1:35:44.50 7:54.83
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1. Benjamin's friend and classmate Dave came to run with us. We went to the track. First Jacob ran 800 time trial and set a new PR of 3:03. We all paced him. Then Benjamin and I paced Dave through a mile time trial which he did in 5:46.9. Then we ran some more. I pushed Matthew in the stroller in the last 3 miles. Details below.
Leg 1
Distance Time Pace Comment
1.1 9:33.40. 8:41.27 To the track with the gang.
Split# Distance Time Pace Comment
1 1.100 9:33.40 8:41.27  
Leg 2
Distance Time Pace Comment
0.498 3:03.00. 6:07.47 Jacob opened crazy fast - 19 seconds for the first 100, but I did not want to hold him back. I learned from past experiences that when you hold back a little kid he does worse. He would do better if he paced himself, but if you force him to control his adrenaline for one reason or another he runs slower. So I just surreptitiously stepped forward and gradually soft-pedaled the pace to a more sane level. But our first 200 was still 42. After 300 in 1:05 I realized that not only Jacob, but maybe even Joseph could get a record today and told Benjamin and Dave to pull Joseph while I stayed with Jacob. At 400 Joseph had 87, Jacob 89. At 500, Joseph 1:50, Jacob 1:53, then 2:15/2:17 at 600. Joseph was mentally not ready for a fast 800 and started spacing out/having an attitude. Joseph is the kid that said when he was 4: "Jacob - you are not lazy. Lazy is when you have the energy to work, but you do not want to work" - we all laughed because of how well we knew that he was speaking from experience. However, Joseph is also very competitive. So having his little brother breath down his neck woke him up and he kicked in the last 100. At 700 we had 2:38/2:40, and Joseph finished with 3:00. Jacob's 3:03 made me very happy. This is a 5.9 second PR, and the family record for 7 and under age division by 13 seconds.
Split# Distance Time Pace Comment
1 0.498 3:03.00 6:07.47  
Leg 3
Distance Time Pace Comment
0.5 4:12.00. 8:24.00 Recovery jog with David, Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 0.500 4:12.00 8:24.00  
Leg 4
Distance Time Pace Comment
1 5:46.90. 5:46.90 Benjamin and I paced David. We opened in 79, too fast, then 84, then David started struggling, so we ran in the 90-92 range.
Split# Distance Time Pace Comment
1 1.000 5:46.90 5:46.90  
Leg 5
Distance Time Pace Comment
1 8:41.30. 8:41.30 Back to the house.
Split# Distance Time Pace Comment
1 1.000 8:41.30 8:41.30  
Leg 6
Distance Time Pace Comment
5 39:37.20. 7:55.44 With Benjamin. Ran the last quarter uphill in 83.
Split# Distance Time Pace Comment
1 5.000 39:37.20 7:55.44  
Leg 7
Distance Time Pace Comment
3 24:50.70. 8:16.90 With Julia pushing Matthew in the stroller.
Split# Distance Time Pace Comment
1 3.000 24:50.70 8:16.90  

Green Crocs 7 Miles: 12.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Thu, Apr 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.140.000.000.0012.14

Fast Running Friend Workout - 2014-04-17 07:20:29
Workout Totals
Distance Time Pace
12.140 1:36:18.60 7:56.00
Total of 12. Benjamin did 6, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
4 32:59.20. 8:14.80 With Joseph.
Split# Distance Time Pace Comment
1 4.000 32:59.20 8:14.80  
Leg 2
Distance Time Pace Comment
2.04 15:33.10. 7:37.40 With Jacob. He was on the move today.
Split# Distance Time Pace Comment
1 2.040 15:33.10 7:37.40  
Leg 3
Distance Time Pace Comment
3.06 23:18.20. 7:36.93 With Benjamin.
Split# Distance Time Pace Comment
1 3.060 23:18.20 7:36.93 With William and Julia.
Leg 4
Distance Time Pace Comment
1 8:08.70. 8:08.70 William's split at the mile.
Split# Distance Time Pace Comment
1 1.000 8:08.70 8:08.70  
Leg 5
Distance Time Pace Comment
2.04 16:19.40. 8:00.10 With Julia.
Split# Distance Time Pace Comment
1 2.040 16:19.40 8:00.10  

Green Crocs 7 Miles: 12.14
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Fri, Apr 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.900.000.250.0015.15

Fast Running Friend Workout - 2014-04-18 07:47:30
Workout Totals
Distance Time Pace
15.148 1:56:01.20 7:39.55
Total of 15. Julia set a new 400 PR - 83.4. Benjamin did 6, Jenny 4, Julia 3, Joseph and Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 23:42.10. 7:54.03 With David, Benjamin, Joseph, and Jacob. Joseph showed class by solving x^2 - 6*x + 5 = 0 in his head while running at 8:00 pace. Not bad for a 9-year-old. He cannot do it quite that well all the time, but I suppose things clicked today.
Split# Distance Time Pace Comment
1 3.000 23:42.10 7:54.03  
Leg 2
Distance Time Pace Comment
3 23:12.30. 7:44.10 With David and Benjamin.
Split# Distance Time Pace Comment
1 3.000 23:12.30 7:44.10  
Leg 3
Distance Time Pace Comment
6 41:38.10. 6:56.35 Alone.
Split# Distance Time Pace Comment
1 6.000 41:38.10 6:56.35  
Leg 4
Distance Time Pace Comment
1.1 9:31.10. 8:39.18 Warm-up with Julia to the track.
Split# Distance Time Pace Comment
1 1.100 9:31.10 8:39.18  
Leg 5
Distance Time Pace Comment
0.248 1:23.40. 5:36.29 Julia's 400 meter time trial. She got a PR by 2 seconds.
Split# Distance Time Pace Comment
1 0.248 1:23.40 5:36.29  
Leg 6
Distance Time Pace Comment
1.8 16:34.20. 9:12.33 The rest of Julia's run.
Split# Distance Time Pace Comment
1 1.800 16:34.20 9:12.33  

Green Crocs 7 Miles: 15.15
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sat, Apr 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.005.000.000.0020.00

Fast Running Friend Workout - 2014-04-19 08:26:22
Workout Totals
Distance Time Pace
20.000 2:26:00.10 7:18.00
Total of 20. Benjamin did 9, Joseph, Jacob, and Julia 3, William 1, Jenny 4. I did 5 mile tempo at the end.
Leg 1
Distance Time Pace Comment
7 55:20.90. 7:54.41 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 55:20.90 7:54.41  
Leg 2
Distance Time Pace Comment
3 24:50.20. 8:16.73 With Julia, Joseph, and Jacob. I got concerned about Joseph pushing himself too hard after taking his HR a few times, and make him slow down to 8:30. He did not like it, but I did not want him to run at 180 HR. His resting HR is 66.
Split# Distance Time Pace Comment
1 3.000 24:50.20 8:16.73  
Leg 3
Distance Time Pace Comment
5 36:22.10. 7:16.42 To the magic spot in the Provo Canyon from the house. Started feeling the distance, and as usual wondered how I was going to do the tempo.
Split# Distance Time Pace Comment
1 5.000 36:22.10 7:16.42  
Leg 4
Distance Time Pace Comment
5 29:26.90. 5:53.38 This tempo was hard. I did not think I could break 6:00 in the last mile, which is uphill since the one before it that is naturally 10-15 seconds faster was only barely under 6:00. But I felt that I should use my faith and at least try. I was rewarded with a 5:59. 5:59 even uphill is not that great for me in general, but it was today. It was beyond what I thought I could do, and that is what matters. This is the mechanics of running with faith. You look beyond yourself, and you try. Do this not just once, but consistently. Eventually you reach the area that you otherwise would not have reached. I believe the reason the Kenyans are fast is not just natural talent and preparation. It is that looking forward mindset of constantly believing you can be where you are not not today, and acting on it.
Split# Distance Time Pace Comment
1 5.000 29:26.90 5:53.38  

Green Crocs 7 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sun, Apr 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Mon, Apr 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.070.000.000.0012.07

Fast Running Friend Workout - 2014-04-21 08:20:27
Workout Totals
Distance Time Pace
12.074 1:36:05.90 7:57.55
Total of 12. Benjamin tried a 1000 time trial again, but it did not work quite well. Still fighting his old mental issues. Joseph ran a PR in the 800 (2:58.4), and Jacob got one in the 400 (83.1) - I was quite happy with that level of speed at his age (7). Benjamin did total of 9, Joseph and Jacob 3, Jenny 4, Julia 3, William 1.
Leg 1
Distance Time Pace Comment
1.2 10:16.70. 8:33.92 Warm-up to the track.
Split# Distance Time Pace Comment
1 1.200 10:16.70 8:33.92  
Leg 2
Distance Time Pace Comment
0.28 2:15.10. 8:02.50 Benjamin's botched 1000 time trial. I ran the diagonals to give him splits. First 600 was perfect, then a bear jumped on him and psychologically destroyed him. He could not finish out the last 200 meters. We discussed the matter afterwards and realized it was more psychology than fitness related - we've thought of some workouts to break it.
Split# Distance Time Pace Comment
1 0.070 0:31.90 7:35.71  
2 0.070 0:32.30 7:41.43  
3 0.070 0:33.90 8:04.29  
4 0.070 0:37.00 8:48.57  
5 0.000 0:00.00 0:00.00  
Leg 3
Distance Time Pace Comment
0.496 2:58.40. 5:59.68 Joseph's time trial. Jacob joined him for the first quarter, but somehow they managed to open in 42, then run 89. Joseph got a PR by 0.5.
Split# Distance Time Pace Comment
1 0.496 2:58.40 5:59.68  
Leg 4
Distance Time Pace Comment
0.25 2:28.30. 9:53.20 Jog in between.
Split# Distance Time Pace Comment
1 0.250 2:28.30 9:53.20  
Leg 5
Distance Time Pace Comment
0.248 1:23.10. 5:35.08 Jacob's time trial for real this time.
Split# Distance Time Pace Comment
1 0.248 1:23.10 5:35.08  
Leg 6
Distance Time Pace Comment
1.6 14:04.10. 8:47.56 Back to the house.
Split# Distance Time Pace Comment
1 1.600 14:04.10 8:47.56  
Leg 7
Distance Time Pace Comment
5 39:57.20. 7:59.44 More distance with Benjamin.
Split# Distance Time Pace Comment
1 5.000 39:57.20 7:59.44  
Leg 8
Distance Time Pace Comment
3 22:43.00. 7:34.33 First 2 miles alone, then the rest with Jenny. Did a pickup for 0.5 to catch her.
Split# Distance Time Pace Comment
1 3.000 22:43.00 7:34.33  

Green Crocs 7 Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Apr 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.4712.40

Fast Running Friend Workout - 2014-04-22 07:59:18
Workout Totals
Distance Time Pace
12.399 1:44:06.50 8:23.79
Total of 12. Today we tried a workout to help Benjamin break the mental block. The plan was like this - he got to choose his pace, but his final running distance depended on his splits. So 1:36 or faster at 600 = 800, sub-2:15 at 800 = 1000, sub-2:55 at 1000 = 1200, sub-4:10 at 1400 = 1600, otherwise he had no promise and would be informed how far he was going en-route. He ended up opening in 32.3, then easing off and running a 2000 in 6:22.5, which is a track PR for him for that distance. I joined him for the last 600. To deliver a second punch to the beast, I had him do 3x400 with 200 recovery jog (about 1:30) with the target of sub-70. He is not used to this short of a recovery and really did not like the idea of finishing an interval and having to jog immediately, which might be just where the beast lives. We'll find out in the next couple of weeks if that is correct. Joseph did 4, Jacob 2, William 1, Jenny 4, Julia 3. Details below.
Leg 1
Distance Time Pace Comment
1.337 11:38.70. 8:42.59 Warm-up.
Split# Distance Time Pace Comment
1 1.000 8:46.10 8:46.10 Warm-up to the track with Benjamin, Joseph, and Jacob.
2 0.062 0:16.90 4:32.58 100 meter stride.
3 0.062 0:45.90 12:20.32 Jog.
4 0.033 0:16.90 8:32.12  
5 0.180 1:32.90 8:36.11  
Leg 2
Distance Time Pace Comment
0.862 6:22.50. 7:23.74 Benjamin's 200. I joined him for that 600 which we did in 1:53.8.
Split# Distance Time Pace Comment
1 0.070 0:32.30 7:41.43  
2 0.070 0:36.70 8:44.29  
3 0.070 0:39.50 9:24.29  
4 0.070 0:38.70 9:12.86  
5 0.070 0:39.90 9:30.00  
6 0.070 0:40.30 9:35.71  
7 0.070 0:41.30 9:50.00  
8 0.124 0:38.70 5:12.10  
9 0.124 0:38.80 5:12.90  
10 0.124 0:36.30 4:52.74  
Leg 3
Distance Time Pace Comment
0.25 2:37.80. 10:31.20 Recovery jog with Benjamin.
Split# Distance Time Pace Comment
1 0.250 2:37.80 10:31.20  
Leg 4
Distance Time Pace Comment
0.67 6:25.30. 9:35.07 Benjamin's 3x400 with 200 recovery. I ran the diagonals giving splits and the recoveries.
Split# Distance Time Pace Comment
1 0.070 0:33.40 7:57.14  
2 0.070 0:33.50 7:58.57 66.9 for the quarter.
3 0.125 1:23.10 11:04.80  
4 0.070 0:34.90 8:18.57  
5 0.070 0:34.50 8:12.86 68.9 for the quarter.
6 0.125 1:37.40 12:59.20  
7 0.070 0:34.80 8:17.14  
8 0.070 0:33.70 8:01.43 68.5 for the quarter.
Leg 5
Distance Time Pace Comment
1.2 11:11.50. 9:19.58 Jog back home with Benjamin, Jacob, and Joseph.
Split# Distance Time Pace Comment
1 1.200 11:11.50 9:19.58  
Leg 6
Distance Time Pace Comment
2.04 17:52.20. 8:45.59 With Benjamin, Jacob, and Joseph.
Split# Distance Time Pace Comment
1 2.040 17:52.20 8:45.59  
Leg 7
Distance Time Pace Comment
2.04 17:16.20. 8:27.94 With Julia.
Split# Distance Time Pace Comment
1 2.040 17:16.20 8:27.94  
Leg 8
Distance Time Pace Comment
4 30:42.30. 7:40.57 Pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 4.000 30:42.30 7:40.57  

Schwinn Double Stroller Miles: 4.00Green Crocs 7 Miles: 12.40
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Wed, Apr 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2014-04-23 07:40:42
Workout Totals
Distance Time Pace
13.000 1:45:45.50 8:08.12
Total of 13. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 24:09.10. 8:03.03 With Benjamin, David, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 24:09.10 8:03.03  
Leg 2
Distance Time Pace Comment
3 23:39.20. 7:53.07 With David and Benjamin.
Split# Distance Time Pace Comment
1 3.000 23:39.20 7:53.07  
Leg 3
Distance Time Pace Comment
3 24:24.00. 8:08.00 With Benjamin - we got talking and fell asleep.
Split# Distance Time Pace Comment
1 3.000 24:24.00 8:08.00  
Leg 4
Distance Time Pace Comment
3 24:32.50. 8:10.83 With Julia - pushed Matthew in the stroller. She closed very strong running the last 1.5 in 10:56 uphill.
Split# Distance Time Pace Comment
1 3.000 24:32.50 8:10.83  
Leg 5
Distance Time Pace Comment
1 9:00.70. 9:00.70 With William.
Split# Distance Time Pace Comment
1 1.000 9:00.70 9:00.70  

Schwinn Double Stroller Miles: 3.00Green Crocs 7 Miles: 13.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Thu, Apr 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2014-04-24 07:09:14
Workout Totals
Distance Time Pace
12.000 1:35:03.30 7:55.28
Total of 12. Benjamin did 9. We did a mini-tempo - 1.5 down the canyon in 8:09. Joseph did 4, Jacob 2, William 1, Jenny 4, Julia 3.
Leg 1
Distance Time Pace Comment
7 52:27.40. 7:29.63 With Benjamin.
Split# Distance Time Pace Comment
1 3.550 28:47.70 8:06.68 Warm-up.
2 1.500 8:09.50 5:26.33 Mini-tempo down the canyon. We went through the first mile in 5:30 at a fairly even pace, but then picked up and ran 2:39 for the last 0.5. 5:30 felt good, 5:18 made me work.
3 1.950 15:30.20 7:57.03 Back home.
Leg 2
Distance Time Pace Comment
4 33:50.10. 8:27.52 With Joseph.
Split# Distance Time Pace Comment
1 4.000 33:50.10 8:27.52  
Leg 3
Distance Time Pace Comment
1 8:45.80. 8:45.80 With William.
Split# Distance Time Pace Comment
1 1.000 8:45.80 8:45.80  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Fri, Apr 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.000.000.0013.00

Fast Running Friend Workout - 2014-04-25 07:51:12
Workout Totals
Distance Time Pace
13.000 1:47:17.70 8:15.21
13 total. David and his friend Ryan joined us. Joseph did a mile time trial, Jacob 800. Both missed their PRs by a little bit. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3.
Leg 1
Distance Time Pace Comment
1.1 9:23.30. 8:32.09 Warm-up to the track.
Split# Distance Time Pace Comment
1 1.100 9:23.30 8:32.09  
Leg 2
Distance Time Pace Comment
1 6:11.30. 6:11.30 Joseph's time trial. He opened in 89, then 93, then 95, and lost the record. He needed an 89 for the kick, but only found 91. I think he was just too tired, did too much this week already. Jacob ran the first 800 in 3:03.1 missing his PR by 0.1.
Split# Distance Time Pace Comment
1 1.000 6:11.30 6:11.30  
2 0.000 0:00.00   Pressed the wrong button.
Leg 3
Distance Time Pace Comment
1.4 13:54.00. 9:55.71 Run back home.
Split# Distance Time Pace Comment
1 1.400 13:54.00 9:55.71  
Leg 4
Distance Time Pace Comment
3 23:10.70. 7:43.57 With Benjamin and David.
Split# Distance Time Pace Comment
1 3.000 23:10.70 7:43.57  
Leg 5
Distance Time Pace Comment
2.5 19:55.20. 7:58.08 With Benjamin.
Split# Distance Time Pace Comment
1 2.500 19:55.20 7:58.08  
Leg 6
Distance Time Pace Comment
3 25:17.40. 8:25.80 With Julia - pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 3.000 25:17.40 8:25.80  
Leg 7
Distance Time Pace Comment
1 9:25.80. 9:25.80 With William.
Split# Distance Time Pace Comment
1 1.000 9:25.80 9:25.80  

Schwinn Double Stroller Miles: 3.00Green Crocs 7 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Apr 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.120.006.250.0019.37

Fast Running Friend Workout - 2014-04-26 08:02:16
Workout Totals
Distance Time Pace
19.370 2:22:37.50 7:21.79
Total of 19.37. Ran with Chad and Benjamin. Benjamin did 13, Joseph and Jacob 2, William 1, Jenny 4, Julia 3. Benjamin, Chad, and I did a 6.25 mile tempo. The original plan was for Benjamin to go 5:30, for me to try to hang on, but due to the heavy rain and headwind we had to adjust the pace to whatever the conditions would let us. Details below.
Leg 1
Distance Time Pace Comment
3.3 26:38.10. 8:04.27 Warm-up. We drove to the Canyon Glen Park, and ran to Vivian Park from there.
Split# Distance Time Pace Comment
1 3.300 26:38.10 8:04.27  
Leg 2
Distance Time Pace Comment
6.25 36:06.90. 5:46.70 Benjamin and I opened with 5:46 but it felt at least as hard as 5:30 did on Thursday. Chad fell back after about half mile or so. Then Benjamin picked up to 5:32 pace. I lasted about half a mile, then dropped back. Over the next mile and a half Benjamin gapped me by about 20 seconds, then he slowed down some and I sped up some and we ran like that more or less to the finish. I had 23:08 at 4 miles, and 28:53 at 5. He had 22:41 and 28:30. Over the last 1.5 Benjamin really had to go to the bathroom, so he eased off to avoid the possible tragic outcome. This allowed me to close the gap some. He finished in 35:46 - 20 seconds ahead of me. Chad got 39:30.
Split# Distance Time Pace Comment
1 6.250 36:06.90 5:46.70  
Leg 3
Distance Time Pace Comment
0.08 0:41.00. 8:32.50 Recovery jog.
Split# Distance Time Pace Comment
1 0.080 0:41.00 8:32.50  
Leg 4
Distance Time Pace Comment
2.9 24:25.20. 8:25.24 Back to the house.
Split# Distance Time Pace Comment
1 2.900 24:25.20 8:25.24  
Leg 5
Distance Time Pace Comment
2.04 17:17.00. 8:28.33 With Joseph, Jacob, and Chad. Quote from Joseph for today: "If m*v^2 was not in half, I would have had broken ribs when I got hit by a car". This sounds particularly funny coming out of a 9-year-old kid.
Split# Distance Time Pace Comment
1 2.040 17:17.00 8:28.33  
Leg 6
Distance Time Pace Comment
4.8 37:29.30. 7:48.60 Back to the car with Chad.
Split# Distance Time Pace Comment
1 4.800 37:29.30 7:48.60  

Green Crocs 7 Miles: 19.37
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sun, Apr 27, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Mon, Apr 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.030.000.000.0012.03

Fast Running Friend Workout - 2014-04-28 07:56:09
Workout Totals
DistanceTimePace
12.0341:33:26.307:45.87
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Jacob and Joseph 3, William 1.
Leg 1
DistanceTimePaceComment
3.03425:55.70.8:32.76With Benjamin, Joseph, and Jacob.
Split#DistanceTimePaceComment
13.03425:55.708:32.76
Leg 2
DistanceTimePaceComment
646:39.30.7:46.55With Benjamin.
Split#DistanceTimePaceComment
16.00046:39.307:46.55
Leg 3
DistanceTimePaceComment
320:51.30.6:57.10Alone.
Split#DistanceTimePaceComment
13.00020:51.306:57.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Apr 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.9912.74

Fast Running Friend Workout - 2014-04-29 08:13:13
Workout Totals
Distance Time Pace
12.742 1:45:28.30 8:16.65
Did a track workout with Benjamin. Well, part of it. He did 2x(4x400) with 200 recovery jog in between intervals, and 800 jog between sets. I did every other interval with him. Joseph and Jacob ran 2, Julia 3, Jenny 4, William 1.
Leg 1
Distance Time Pace Comment
2.04 16:59.20. 8:19.61 With Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 2.040 16:59.20 8:19.61  
Leg 2
Distance Time Pace Comment
1.1 8:55.60. 8:06.91 Warm-up with Benjamin to the track.
Split# Distance Time Pace Comment
1 1.100 8:55.60 8:06.91  
Leg 3
Distance Time Pace Comment
2.802 25:34.90. 9:07.79 Workout. Benjamin averaged 69.65 in the first set, and 67.65 in the second, so 68.65 for the workout. I was happy with my splits of 69.8, 69.2, 66.7 and 69.4
Split# Distance Time Pace Comment
1 0.248 1:09.80 4:41.45 Interval with Benjamin.
2 0.125 1:26.40 11:31.20 Recovery with Benjamin.
3 0.140 1:10.00 8:20.00 Benjamin's interval - I jogged diagonals.
4 0.125 1:33.90 12:31.20 Recovery with Benjamin. From here on the pattern follows.
5 0.248 1:09.20 4:39.03  
6 0.125 1:42.10 13:36.80  
7 0.140 1:09.60 8:17.14  
8 0.500 5:54.20 11:48.40 Recovery between sets.
9 0.248 1:06.70 4:28.95 Benjamin learned how to relax on this set, and was able to run faster in spite of the fatigue.
10 0.125 1:55.20 15:21.60  
11 0.140 1:08.30 8:07.86  
12 0.125 1:53.00 15:04.00  
13 0.248 1:09.40 4:39.84  
14 0.125 2:00.90 16:07.20  
15 0.140 1:06.20 7:52.86  
Leg 4
Distance Time Pace Comment
1.8 16:32.20. 9:11.22 Cool-down with Benjamin.
Split# Distance Time Pace Comment
1 1.800 16:32.20 9:11.22  
Leg 5
Distance Time Pace Comment
1 9:29.20. 9:29.20 With William and Benjamin.
Split# Distance Time Pace Comment
1 1.000 9:29.20 9:29.20  
Leg 6
Distance Time Pace Comment
4 27:57.20. 6:59.30 Alone. Went a little quicker, tried to keep the average under 7:00.
Split# Distance Time Pace Comment
1 4.000 27:57.20 6:59.30  

Green Crocs 7 Miles: 12.74
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Wed, Apr 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2014-04-30 07:11:07
Workout Totals
Distance Time Pace
13.000 1:43:06.50 7:55.88
 
Leg 1
Distance Time Pace Comment
9 1:09:55.10. 7:46.12  
Split# Distance Time Pace Comment
1 9.000 1:09:55.10 7:46.12  
Leg 2
Distance Time Pace Comment
3 24:18.80. 8:06.27  
Split# Distance Time Pace Comment
1 3.000 24:18.80 8:06.27  
Leg 3
Distance Time Pace Comment
1 8:52.60. 8:52.60  
Split# Distance Time Pace Comment
1 1.000 8:52.60 8:52.60  

Green Crocs 7 Miles: 13.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
325.1211.0012.002.97351.09
Green Crocs 7 Miles: 339.06Schwinn Double Stroller Miles: 19.02
Night Sleep Time: 204.50Nap Time: 0.00Total Sleep Time: 204.50
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