Breaking the Wall

April 2016

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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:
Click to donate
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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
329.740.5618.639.06357.99
Black Crocs 2 Miles: 331.56
Night Sleep Time: 197.00Nap Time: 5.00Total Sleep Time: 202.00
Fri, Apr 01, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Sat, Apr 02, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.130.000.000.3113.44

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

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

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

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

Black Crocs 2 Miles: 13.45
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sun, Apr 03, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Watch the General Conference.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
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Mon, Apr 04, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.050.000.000.0014.05

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

Black Crocs 2 Miles: 14.05
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Apr 05, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.080.000.000.9914.07

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

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

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

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

Black Crocs 2 Miles: 14.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Apr 06, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Apr 07, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.720.001.000.4212.14

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

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

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Apr 08, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Apr 09, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.220.006.440.2518.91

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

Black Crocs 2 Miles: 18.90
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sun, Apr 10, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
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Mon, Apr 11, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

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

Black Crocs 2 Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Apr 12, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.630.000.001.988.61

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

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

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

Details below.

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

Black Crocs 2 Miles: 8.60
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Apr 13, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

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

Black Crocs 2 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Apr 14, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.820.000.190.4313.44

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

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

Black Crocs 2 Miles: 13.44
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Apr 15, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.003.000.0014.25

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

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

Black Crocs 2 Miles: 14.25
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Sat, Apr 16, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.003.000.0018.25

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

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

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

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

Black Crocs 2 Miles: 18.25
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sun, Apr 17, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
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Mon, Apr 18, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.120.000.000.0013.12

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

Black Crocs 2 Miles: 13.12
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Apr 19, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.120.060.000.5013.68

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

Black Crocs 2 Miles: 13.67
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Apr 20, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.500.000.0012.50

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

Black Crocs 2 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Thu, Apr 21, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.001.0012.25

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

Black Crocs 2 Miles: 12.25
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Fri, Apr 22, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.080.000.000.0012.08

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

Black Crocs 2 Miles: 12.08
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sat, Apr 23, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.330.001.500.2520.08

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

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

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

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

Black Crocs 2 Miles: 20.07
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sun, Apr 24, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
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Mon, Apr 25, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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

Black Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Tue, Apr 26, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.000.0010.05

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

Black Crocs 2 Miles: 10.05
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Wed, Apr 27, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.780.000.002.0612.84

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

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

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

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

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

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

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

Black Crocs 2 Miles: 12.84
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Thu, Apr 28, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.290.000.000.0012.29

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

Black Crocs 2 Miles: 12.29
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Fri, Apr 29, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.680.000.000.8712.55

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

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

Black Crocs 2 Miles: 12.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Apr 30, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.600.003.500.0020.10

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

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

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

Black Crocs 2 Miles: 20.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
329.740.5618.639.06357.99
Black Crocs 2 Miles: 331.56
Night Sleep Time: 197.00Nap Time: 5.00Total Sleep Time: 202.00
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