Breaking the Wall

Law Day 5 K

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Orem,UT,United States

Member Since:

Jan 27, 1986



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.


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: 133.06 Year: 1711.68
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: 1312.70
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Night Sleep Time: 213.17Nap Time: 23.17Total Sleep Time: 236.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A.M. 2 miles with Hyrum. Dropped him off then ran with Jeff. Originally thought of doing a 5 mile tempo at 5:30 pace, but Jeff had some fatigue and tenderness in the legs, so we decided to do a 2 mile shakeout instead at 5:30 pace along the course of our standard 5 mile tempo. Turned out that Jeff was feeling better than he thought, so 5:30 quickly became 5:20 and then 5:15. Jeff was itching to go when I was doing my quarters. We ended up doing 2 miles in 10:39 with the splits of 5:24 and 5:15. Got some moderate cross-wind. 5:15 felt good behind Jeff, but not so good otherwise. On the way back we did 0.5 to feel the 5 K pace in 2:32 (1:17, 1:15) into a rather strong headwind with Jeff leading the way. The pace was not even as Jeff was trying to adjust for the effects of the headwind so we would still hit 5:00 pace in spite of it. Last 200 in 36 into a headwind felt too fast, but no surprise. Dropped Jeff off and ran some more. Total of 15.1 in 1:58:40.

P.M. 1 with Julia in 11:38, 1.5 with Jenny in 13:12, 0.7 alone in 5:04, and 2 with Benjamin in 15:37. Benjamin appears to be back to full health - running strong and volunteering sub-8:00 pace.

Night Sleep Time: 7.75Nap Time: 0.00Total Sleep Time: 7.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A.M. Started out with Jeff and Hyrum. We ran 2 miles in 16:31 with a pickup at the end at about 5:20 pace for 0.15. I wanted to see how much juice Hyrum had left, and challenged him to pick up the pace. He did quite well.

Then Jeff and I ran another 2 miles and ended up back at my house again. We were supposed to meet Ben Crozier but he never showed up. We looped around the block for 1.75 miles waiting, finally decided to go. Then Jeff noticed that he had only 30 minutes left, so we picked up the pace to about 7:00 so we'd make it back in time. We did 0.5 pickup on the trail to feel the 5 K pace. The target was 2:30. Jeff took off pretty quick and I felt it immediately. No wonder, 17 seconds for the first 100 meters. So we eased off but not much. Hit the quarter in 73, and then did one more in 73 to finish in 2:26. This pace hurt, definitely not sustainable for the entire 5 K (it would be nice if it was, that would give me 15:10), but I felt could finish OK if I started this fast.

Dropped Jeff off at 10 miles, went for 5 more. Saw Sarah on the trail, ran about 0.8 with her. Then added some more to finish 15.

Jeff and I are racing in the Law Day 5 K on Chad's firm's team. Whenever a corporation gets interested in competitive running, I am always willing to do something to support it. Who knows, one step at a time maybe one day we will have something similar to the Japanese corporate running program or maybe even better. I have never heard of a Japanese runner going under 27:30 in a 10 K, but they have had 11 guys go under 2:08, with 3 of them going under 2:07 in the marathon. The population of Japan is 127 million. In the US we have had 7 people run 27:30 or faster in a 10 K, and only 2 go under 2:08 in the marathon, one of them being Khalid Khannouchi and the other Ryan Hall. The population of the US is 301 million. Clearly the Japanese are doing a lot better in the area of carrying the 10 K speed to the marathon, and I believe having a corporate level running program is an important part of their success.

A.M 2 - Ted told me about a race at the Rock Canyon Elementary that Jared was going to run in. I figured Benjamin would like to participate somehow especially since Jared was involved, and asked if they would let Benjamin run. Ted did not think they would, but he thought they might let him just run along and pace Jared. However, when we got there, we were told Benjamin could be officially in the race. So we signed him up. I was not sure which grade Benjamin would be in, and under the stress I completely forgot the correspondence between ages and grades in the US school system. Not that I remember it very well when I am not under stress to begin with as we home school our kids and let them progress at whatever rate they are ready for. Which happens to be quite a bit faster than their public school peers. So figuring that Jared and Benjamin would be in the same grade, I asked Ted which grade Jared was in. He said 4th. So I wrote 4th grade on Benjamin's tag. Later it turned out that Jared was actually in the 3rd grade, but it ended up not mattering for two reasons - a) Benjamin beat everybody except one 6th grader, and b) since Benjamin was not enrolled in the Rock Canyon Elementary they were not going to give him an award. Being a mature 9 year old and knowing that it would be just a medal or a ribbon he was not particularly disappointed, though, especially after I told him he was going to get a carob bar at Good Earth for his performance. How about this: Awards provided by AskSasha.Com/FastRunningBlog.Com?

The race was advertised as 2.5 miles, but ended up being 2.33 miles long according to Ted's GPS. The participants were kids from 6th grade down. The course was not fast at all - first 0.6 and last 0.2 on grass, the rest on asphalt with some serious uphill and then downhill to come back. Everybody started out very fast as expected, so Benjamin worked his way through the crowd in the first quarter mile of the race. Finally he passed Spencer Jarvis paced by his uncle Karl, a serious challenger his age to watch out for, and moved up on Joe Rowberry, the 6th grader that eventually would beat him. Joe had a quote from Prefontaine on the back of his shirt - "Most people run a race to see who is fastest. I run a race to see who has the most guts." And he raced accordingly - very competitive.

Joe pulled away from Benjamin on the uphill around 0.7 into the race. Then Benjamin started to close on the downhill, and eventually closed the gap to 7 seconds with about 0.7 to go. Then Joe looked back, got concerned, and found some juice to start pulling away. He ended up beating Benjamin by about 20 seconds. Benjamin finished second in 16:22, which is 7:01.46 average. Spencer was third about 20 seconds behind.

P.M. 1 with Julia in 11:38, 1.5 with Jenny in 13:18.

Night Sleep Time: 7.75Nap Time: 0.00Total Sleep Time: 7.75
Race: Law Day 5 K (3.107 Miles) 00:17:09, Place overall: 5
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A.M. Law Day 5 K 17:09.4, officially 4th, fitness wise 4th as well, 5th if you use a non-chip way of determining who cross the finish line first. Details below.

Jeff and I volunteered to run for Chad's law firm's (Manning Curtis Bradshaw & Bednar) team. Let me use this chance to put a plug for them. Aside from my own AskSasha.Com one man show that has been sponsoring the Fast Running Blog and my 120 mile weeks and a few small business owners that have donated to the Fast Running Blog I have never dealt a non-running business that was so supportive of competitive running. If you are in need of legal services (I understand they specialize in business law and commercial litigation), I would recommend visiting their website. My impression of them is that they are the type of people that care to excel and are willing to put their money where their mouth is.

Chad took us for a tour of the course. for a warm up. It was well marked except one spot. And that was the very spot when I would get lost later.

Our team consisted of Jeff, Josh Steffen, his wife Megan Call, and Johanna Nielson in addition to myself. We were racing BJ Christensen, Grant Rotunda (Westminister College), BJ's brother Ed, and two women I do not remember the names of. The course was a beast - uphill for the first 1.7 miles, some of it very steep, lots of turns, which really hurt once you got going downhill as you could not use that speed very well. Also the downhill was in short bursts.

Knowing Jeff's increased level of fitness we had hopes that he'd be able to neutralize BJ's advantage if not beat him outright. Jeff and I took it fairly easy early on to keep him from starting out too fast. About half mile into the race we used a flatter section to come up on Josh, Grant, and Ed. We hit the 1 K mark in 3:24. Not bad for the uphill. Shortly before the mile mark there was a short downhill section. I felt good, so I moved up and pushed the pace to give Jeff a break and get him going at the same time before the major uphill. First mile was 5:26.

Ed and Grant dropped back, Jeff and Josh pulled ahead. I tried to take it easy on the uphill, but still managed to get myself into some serious leg fatigue. Jeff dropped Josh but could not quite close on BJ. Josh had a 7 second gap on me around 3 K mark. 2 K in 7:00, 3 K in 10:29. I guess there was more uphill there than I realized. We started going downhill shortly before 3 K, but I had a hard time shifting gears, and the turns were really messing with my rhythm. 3 miles in 11:16. I started screaming like a wild animal to get myself going. Interesting that I could and actually found it helpful. It tells me that it was not the breathing that was limiting my speed.

I think the 4th kilometer was too long, and I do have an idea why. Up to that point it followed the certified route. Then it could not follow the certified route any longer because of construction on the U of U campus. I hit the 4 K mark in 13:54. This gives me 3:25 for a downhill kilometer. I'd be willing to believe to a point it except the next one with about the same amount of downhill was 3:15 including the additional 10 seconds from getting lost, so really more like 3:05, and I am quite certain it was not that much faster. I would guess we added about 10 seconds going around the construction.

Shortly after the 4 K mark I approached a confusing spot. Because of fatigue and the high speed I did not see the chalk-written arrow on the road showing which way to go, and also due to fatigue I was disoriented and did not remember which way the course was supposed to go. I eased off trying to figure out what to do, then headed the wrong way, then saw no cones or anything and stopped. Then the volunteers yelled at me and showed me the way, and during that time Grant passed me and gapped me by a couple of seconds. I closed the gap in about 0.2 or so, and then passed him. I think I was able to gap him by another second or so right before the final turn. Then I said I am not going to give him even one tenth of a second on the kick and just floored it. But he kicked as well and edged me out at the finish line. However, my leg with the chip crossed the line 0.1 of a second before his did. So he outleaned me but I outchipped him. Since there was no difference between 4th and 5th, and for the team purposes we had won either way, it did not matter.

We got $20 gift certificates to the Salt Lake Running Company for our team win. 

Went for some more miles with the team, and then later on with just Jeff and Chad. We ran to Liberty Park and did a 3 mile tempo in 17:28 with the splits of 6:00 - 5:51 - 5:37 by Chad's  Garmin. Ran  back, total of 17.5 for the run.

P.M. 2.15 with Benjamin in 17:27, about 1 mile with Julia by time (11:00), 1.65 with Jenny in 14:21.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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No running, day of rest.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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A.M. Started the run with Jeff and Daniel. Daniel went to 3.5 then turned around. After a while I started messing around with landing technique trying to see what happens if I consciously tried to power the muscles harder in the early ground contact phase. The result was that we started running the easy not easy 6:40 pace. The breathing was not affected due to the slowness of the pace, but I could definitely tell I had to focus more - surprise, surprise. I was fed up with that and decided to test this at a faster pace to see what differences I would observe. So we ran a 600 in 2:01 (5:23 pace). Legs felt stale from the 5 K on Saturday, otherwise the pace felt good. At a faster pace I felt I could push in the early ground phase any harder that my natural push at that pace. So I would have to say the experiments were inconclusive.

Dropped Jeff off at 10.1, and ran back to meet Sarah on the trail. Figured that since I'd be running slower with her it would be OK to run fast until I meet her, and that way I would get to meet her sooner as well. This time I felt different, I really liked the feeling in my feet. The strike felt lighter. I think there is a bit of a paradox. The harder you push into the ground right away the lighter it is going to feel because it reduces the time on the ground and there is not enough time for the mind to register the full burden of body weight on the foot and the leg. So maybe my experiments did produce some results after all. I did not know how far I was going, but I figured I'd meet Sarah around 2 miles into the tempo. Ran the first 0.5 evenly in 2:50 (5:40 pace), then hit a 1:19 quarter on the downhill on the trail, slowed down to 1:23 with turns and bridges (5:32 at the mile), then ran the next mile in 5:26, 10:58 for 2 miles. Felt staleness in the legs, but surprisingly was holding pace OK without too much struggle.

Saw Sarah about 100 meters before the 2 mile mark, so I had to do a 200 meter pickup on the way back to catch her after jogging a bit. Ran home with her, then added another mile. Total time for 15.1 was 1:54:46.

P.M. 1 with Julia in 11:16, 1.5 with Jenny in 12:19, she closed with a 7:50 mile, 2 with Benjamin in 14:58, last mile in 7:08, got chased by a small dog at the end, 0.7 alone in 4:46.

Night Sleep Time: 7.50Nap Time: 1.50Total Sleep Time: 9.00
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A.M. Ran with Jeff, Josse, and Daniel. We paced Josse through the 5 mile tempo in 34:10. She was holding almost 6:40 pace through the first 2.5 (6:43 - 6:39 - 3:23), then faded a bit and did 1:44 quarters (6:56 pace) until 1 mile to go, and then the uphill did her in, but she still survived the last mile in 7:04. Total time of 34:10, 6:50 pace. Daniel ran back to his house, the rest of us finished 10 miles. Dropped Josse off, she said: "Thanks for torturing me, I really enjoyed it." Ran some more with Jeff, then he turned around, I continued. Met Sarah, about 500 meters away from the 2.5 turnaround, decided to go all the way to the turnaround and then catch her. Ran 5:42 mile, caught her right by the swing. So we stopped and had a little swinging date. I figured Benjamin would be interested in knowing how long the swing rope was, so I measured the period of swing oscillation, which was 4.7 seconds. Benjamin later calculated that the length of the swing rope was 5.48 meters long using the formula L = (T/(2*pi))^2*g where T is the oscillation period in seconds, and g is the acceleration of gravity in meters per square second. Finished the run with Sarah, total of 15.08 in 1:56:13.

P.M. 1 with Julia in 10:31, 1.5 with Jenny in 13:14, 2 with Benjamin in 16:28, and 0.7 alone in 5:00. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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A.M. Started with 6.25 with Jeff, then Hyrum joined us for 3, then we finished with 1 more mile. Did a short pickup with Hyrum at 5:40 pace. Total time for 10.25 was 1:21:32.

P.M. 1 with Julia in 9:39, 1.5 with Jenny in 12:58. Then 5.5 alone in 36:35. Was plodding along and then decided to catch Josse's tempo run time for 5 miles (34:10) 1.5 into the run. Figured it would not wear me out too much, the faster pace distance being only 4 miles. I started out 50 seconds behind, and at first all I wanted to do was catch the proverbial 7:00 guy. But then I saw that he was coming to me pretty quick, so I decided to set a more ambitious goal. Passed Josse's schedule shortly before 4 miles, and I got to 5 miles in 33:40, 30 seconds ahead of target. Then I saw that the 6:40 guy was only 20 seconds ahead, and 6:00 pace over the last 0.5 would catch him. At first the voice of reason spoke to me and said relax. Then a devil entered into me and said, this is only 6:00 pace, you can do it. So I fell for the temptation and ran 5:50 pace for the last 0.4. Added another 2 with Benjamin in 14:38 afterwards. He was having devil problems as well.

Night Sleep Time: 6.75Nap Time: 1.00Total Sleep Time: 7.75
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A.M. Started with Jeff and Daniel. Ran 2 times around the block waiting for Hyrum (0.7) then took off. Daniel turned around 3.2 into the run. Jeff and I ran to the end of the trail and back. Did some sprints on the way back with full rest. 2x100 15.2, 15.5 and then a 200 in 30.5. All with a slow running start. Jeff did 14.2, 14.7, and 29.8.

Dropped Jeff off, ran back to meet Sarah. Found her hiding under the railroad bridge. Turned out she did not want to step into a large puddle of water in the tunnel and took a very round about route. Ran back with her, then added another 3 to make it 15.1 for the run. A small devil got into me with 0.6 to go and I sped up to 5:50 pace. Most of the run was done at around 8:00 pace, though.

P.M. 1 with Julia in 10:46, 1.5 with Jenny in 13:20, 2 with Benjamin in 17:09, 0.7 alone pushing Jacob in the single stroller in 5:08.

Night Sleep Time: 7.50Nap Time: 10.00Total Sleep Time: 17.50
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A.M. Ran with Jeff and Daniel. It was an eventful run with live entertainment. Yesterday I found out that Jeff and his whole family are very good singers and love to do it. This morning I began to realize the implications of having a training partner that can sing. So I challenged Jeff to sing the Star Spangled Banner at 5:30 pace. We picked up after a bit over a mile warm-up, waited for 100 meters so that Jeff would have a chance to get into a 5:30 breathing rhythm, and then he started. We ended up doing 600 in 2:03 (5:28 pace), and Jeff got a 5 (with 10 being good stationary singing) for his performance from Daniel. According to Daniel he hit about 80% of the notes on key.

Jeff thought his singing at 5:30 pace did not sound that good. To help him feel the magnitude of his accomplishment I sang the same song at 8:00 pace. Daniel gave me a 2. I kept changing keys as I went along, something I do even when I am stationary. Then Jeff sang at 8:00 pace. Daniel gave him 7.5. Reasons for not 10 - some notes slightly flat, and struggles with breathing.

Daniel turned around at 4 miles. Jeff and I went to the end of the trail and then turned around. Then at 7 mile mark Jeff began to be concerned about making it to class on time. So we picked up the pace, went through a few gears and eventually ended up running 6:00 pace. I became curious about how well Jeff could sing at that pace and challenged him to do it. He gave himself 6.5 on Daniel's scale as we did a quarter in 1:29. Then I tried it. Our quarter time was 1:32. We saw Sarah right as I was finishing "o'er the land of the free and the home of the brave". She gave us an interesting look. Jeff said it sounded worse than 8:00 pace singing as I was changing keys more often, but not much. I asked him if that was because it just could not get much worse, he said no, even at 6:08 pace I was still singing better than one of his mission companions.

As Jeff was analyzing my performance, we slowed down to a 1:34 quarter. Once we were done with the analysis, we picked up again and ran the last 1 K in 3:28 (5:33 pace).

Dropped Jeff off, ran back to Sarah, ran some with her, then we saw Iain Hunter on the trail. Sarah suggested I should join him, so I ran 5:20 pace for 0.5 while catching up to him and then ran with him some more. Total of 18.1 in 2:16:28.

P.M. 1 with Julia in 9:13, 1.5 with Jenny in 12:39, 2 with Benjamin in 14:30, and 100 with Joseph in 43.

Night Sleep Time: 7.75Nap Time: 0.00Total Sleep Time: 7.75
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A.M. Long run. First 10.1 with Tyler, the rest alone. During the easy part did a pickup for 0.5 in 2:49 to show Tyler the breathing at marathon pace. Jogged and chatted otherwise up to 7.1 into the run. After that picked it up. First 2 miles at 5:48 pace. Lost focus some on the next mile which was uphill and went through tunnels, got 5:58. Dropped Tyler off without stopping with a 180 at my house and continued the tempo. Had a hard time getting into a good pace, the legs were feeling stale. Not a surprise given the end of a high mileage week and 18 + 4.5 yesterday. Started moaning, that helped me speed up. Eventually settled into a 5:42 rhythm. Figured would do it while I can. Hit the next 5.05 in 29:03. Moaned every 10-30 seconds. Lots of runners on the trail, every one I passed that was going in my direction inevitably had a startled look when they heard the moan. Probably wondering why I just would not slow down and run quietly. On the way back was going a fairly steady 5:45 - 5:48 pace, again moaning. Kept waiting to hit the wall, but it never happened, I just happily moaned along. Last mile, same one with the tunnels and uphill was 5:46, last two quarters 1:25 and 1:23. Last 5.05 was 29:11. Total time for 13.1 was 1:15:49, 5:47.25 average, total time for 20.2 was 2:09:21.

Was happy to break 1:16 on a half with a net elevation gain at the end of a 20 miler and a high mileage week. This gives me confidence that on a good day I can run 1:14:30 second half in Ogden or maybe even faster if I improve my moaning. I have to say that moaning does wonders. Not quite sure why, maybe when you start acting like you are in pain your body becomes willing to bring itself to that level of pain.

Benjamin did the Cub Scout Olympics today. 7.7 in the 50 yard dash, fastest time of all the kids, including the 10 year olds. 47 feet softball throw, average. 24 push-ups in 1 minute, average. 41 sit-ups in 1 minute, highest of all the kids. 59 inches standing broad jump, second longest among the kids his age, short of the longest by 2 inches.

P.M. Ran in the Hobble Creek Canyon downhill with Benjamin and Jenny. First 1.5 in 11:49, then Sarah picked up Jenny and we ran 6:34 mile with Benjamin.

Night Sleep Time: 7.75Nap Time: 0.67Total Sleep Time: 8.42
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Took it very easy today. Tried to move as slow as possible and do as little as possible. Stayed awake in church, enjoyed the talks and the lessons in Sunday school. Took a nap in the afternoon. Went from 143 lb at the end of my run yesterday to 152 lb at night, and my stomach did not feel exceptionally full.

Night Sleep Time: 9.00Nap Time: 1.50Total Sleep Time: 10.50
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A.M. 10 miles in 1:15:55 with Jeff. Hyrum joined us for the first 3 in 24:39. Actually my time was a bit faster as I did a VPB and did not stop my watch at around 2.5. After two more VPBs and some minor sweating my weight went down to 146 lb at the end of my run from 152 lb last night. It was rather wet and chilly this morning. The positive way to interpret the weight change is that I do not need a fuel belt.

Finally taper time, and I am looking forward to it but not too much anticipation, which is a good sign. I suspect one week is the optimum taper length for me. We'll find out in Ogden.

P.M. 1 with Julia in 10:23, 2 with Benjamin in 16:51, Jenny joined us for the first 1.5 in 13:09.

T4 Racer -  37.7 miles.


Night Sleep Time: 7.75Nap Time: 1.00Total Sleep Time: 8.75
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A.M. Ran with Hyrum, Jeff, and Josse. Hyrum turned around after 1.5. Paced Josse through a 2 mile tempo in 12:53. My time was actually faster as I had a VPB stop. Took me about 0.4 to catch up, timed 600 meters in 1:59. Total time for 7 miles was 55:27 minus Tvpb .

P.M-1. Did some tests at BYU with Jeff with the help of Iain Hunter on the force plates. Still analyzing the results. Ran 0.75 from the car to the lab and back.

P.M-2. 1 mile with Julia in 10:25, 1.5 with Benjamin and Jenny in 12:37. Joseph set a 100 meter PR of 34.7. 

T4 Racer - 47.95 miles.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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A.M. 6 miles with Jeff in 47:55 - Tvpb, Hyrum joined us for the first 3 in 24:17 with the last mile in 7:07, his mile PR since he started running again.

T4 Racer - 53.95 miles.

P.M. It was the afternoon of PRs for the girls. On Saturday I bought some honey sticks at Good Earth. Over the week I've been marketing them to Jenny and Julia explaining that they could be had if they ran fast. For Julia the standard was a mile under 9:00 and for Jenny under 8:00. Those times were slower than their PRs but I figured they needed some motivated practice in pushing themselves. Benjamin does it naturally, I actually have to hold him back a lot.

Finally Jenny succumbed to my marketing efforts and decided that today was going to be a prize run. We warmed up the first 0.5 in 4:27, then she went to the bathroom at the park and we started the fast portion. I did not expect her to break the record, but she ran the first quarter on pace - 1:51. I told her she could get the record and and that there will be additional bonuses. So she ran the next quarter in 1:48 followed by 1:53 and 1:47 for the total of 7:19 - a PR by 11 seconds.

Julia heard about Jenny's rewards and wanted some as well. Knowing the rules she asked if she could do a prize run too. She started out very fast - 26 at 100, 54 at 200, 1:24 at 300 and 1:55 at the quarter. I was holding her back figuring let her run fast while she is motivated as she might have a fit later on. Sure enough she did. When Benjamin was her age he understood math very well, he knew what the splits meant, if he was on pace or not, etc. Julia is a bit behind the Pachev curve in this area. At 5 years and 7 months her reading is at the level of Bob Books and her math is at the level of adding numbers less than 20. Benjamin and Jenny could read anything on their own at that age, although Jenny's math was at about Julia's level. However, Julia is a very emotional creature and can get upset a lot more easily. So she did not understand that we were going to the second four-triangle mark before the turnaround. She thought we were going to turn around at the first and when we did not she went into utter panic.

It took me about a quarter mile to convince her that if she just coasted she could still get her record along with the prize, during which we slowed down to 2:18, which gave us 4:13 at the turnaround. To Julia's credit, very few 5 year olds would be running  9:12 pace in her emotional state at the time. She calmed down and finally believed me that she could still get the record. Her next quarter was 2:10, and her last one was 2:06. Her mile time was 8:29, a new record by 12 seconds. Fitness wise she did have a sub-8:00 in her. She could talk on the second half, asked me several times if we were on pace, and made a comment about people walking on the trail. The first thing she wanted to do afterwards is draw a picture of us running on the trail, which she did while we were driving back.

Benjamin ran with Jenny, and then finished the last 0.5 of his run with me in 3:13, which gave him 15:00 for 2 miles.

My Five Fingers have arrived (St. George Running Center now has them), and I did the run in them. I like them very much.

Five Fingers - 3 miles. 

Night Sleep Time: 7.75Nap Time: 1.00Total Sleep Time: 8.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A.M. I greeted Jeff with: "Hi, I am Sasha the Duck" this morning as I came out the door wearing my Five Fingers. 3 with Jeff and Hyrum in 25:37, then dropped Hyrum off and finished 6 in 45:44, last mile at marathon pace trying to be honest in 5:40.

One challenge with Five Fingers is getting each toe in its own compartment. But I suppose eventually this becomes natural. I really like having the toes like that when running. And unlike Crocs there is no cushioning in the heel at all, so you have to do a better job of finding inner sources of cushioning.

P.M. 1 with Julia in 10:49. 1.5 with Benjamin and Jenny in 13:00, another 0.5 with Benjamin to finish 2 in 16:58.

Went to Sarah's ultrasound for the baby. It is a boy. Sarah is due on October 24th. We are going to name the boy William (Bill, Willie Billie Boy).

Five Fingers - 9 miles.

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

A.M. Hyrum did not make it this morning. He called later and I gave him a motivational talk over the phone. Let's hope it results in a run later today. He said I should be coaching cross-country. I'd be glad to if I could do it with no red tape. Good luck :-) Just the thought of having to deal with a school district makes me quake and tremble. I have very little tolerance for paper work. One time I told a potential client that was going to pay very well I would have nothing to do with them because they sent me 6 documents to sign. They cut it down to 3 which put it at the boundary of the barely acceptable. When I was interviewing for my first job at Novell they had me talk with five people, one at a time. I already had two offers. After five interviews there was no offer, no idea what kind of offer it was going to be if I was going to get one, and they handed me a four page application form. I started filling it out, but after a couple of minutes just said forget it, put it in the trash and took another offer.

Maybe if some coach wanted an informal assistant, I could help.

Ran 3 miles with Jeff and Benjamin in 25:13, then 3.13 more with Jeff. Total time was 49:12.

P.M. 1 with Jenny and Julia. Julia finished in 9:43, Jenny was around 9:30 as she pulled ahead. Then another 0.5 in 4:12 with Jenny.

Drove to Ogden, picked up the packet, went to the party at Logan's house. We discussed the plan, then drove to Michelle's in-laws house in Perry and stayed with them.

Five Fingers -  16.63 miles.

Night Sleep Time: 7.67Nap Time: 0.00Total Sleep Time: 7.67
Race: Ogden Marathon (26.22 Miles) 02:32:28, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A.M. Ogden Marathon, 2:32:28, 2nd place. Fast Running Blog sweep of 8 places in the top 10 in the men's plus 2nd place in the women's (Michelle). Not perfect score but getting there. Did some FRB recruiting to fix that. Stay tuned for updates...

The morning started at 4:00 AM with a short scripture study, then I followed Michelle in my car to the bus pick-up. On the bus sat next to an older runner named Ryan. We had a good talk.

The temperatures were quite comfortable at the start, which was a bad sign of things to come as that meant it would be too warm later on. It was nice seeing a crowd of uniformed bloggers. I took advantage of every opportunity that turned up to promote the blog. When none turned up I would create one. "Hey guy, how are you? Do you want to get faster? Go to our site - FastRunningBlog.Com!"

Examined the competition, found Ken Pliska and Seth Wold, invited them to run with us. Pretty soon Seth, Logan, Clyde, and I separated from everybody else. During the first mile we had a guy with us whose name I forgot, I think it was Ken, (I hope he finds this post and reminds me) that was targeting 2:40. After we found out his background and his goal we recommended to him to ease off and join the 2:40 pace group (Ogden Marathon race directors did not know that they had one, courtesy of the Fast Running Blog :-)).

I love those first couple of miles of a marathon. Time for introductions and chit-chat. But it ended too soon. Clyde and Logan were a bit edgy, and Seth was playing along. As it would turn out that pace was just right for him. I noticed Clyde was struggling and suggested this could possibly be a bad sign that our pace is too fast. My thinking was that a pace that is too fast for either myself, Logan, or Clyde could easily be too fast for all three, except the other two might feel too excited to notice it. Clyde said he was OK. I said : "OK for the half, OK for 15, OK for 20, or OK for 26?". Clyde said: "we will see at the end".

In the beginning we agreed that we may try a joint effort for Paul's course record (2:26:24) as there were rumors about a possible bonus, and if we were going to do it, the honest way is that all three of us try. Otherwise, the one that does not will have an unfair advantage at the end. So even though the pace started feeling too fast, I decided to go along with it for a couple of miles. At around 4 it really started not feeling right. I wish I could have sat down right there with Clyde and Logan and presented my reasoning for backing off, and to convince them to back off with me, but I did not have the time. I just said that it was too fast and I needed to ease off.

The mile markers were messed up in the early miles due to the last minute course adjustments, but I think by 5 miles they were correct. My 5 mile split was 27:41, with Clyde, Logan, and Seth a bit a head. When I eased off, I think they did as well after a while, and also with them being ahead I felt some pressure to keep a faster pace as I did not want to lose contact in case we started getting gusts of head wind.

Finally Clyde came to grips with the idea that the pace was too fast and let Seth and Logan go. That was nice because now I could work with him better. At first I tried to do trading leads, but it did not work. Clyde's mind works better when he is up front. This was fine with me, I like drafting.

One we turned into the valley, on the 9th mile all of a sudden 6:00 pace became a chore. Then I knew it was getting warm enough to make a difference. This was going to be a survival race. Those are both good and bad for me. The splits are depressing, and the projected finish time is disappointing. I do not like slow pace when racing, well, who does? On the positive side, however, I am very good at survival games, this gives me an edge over the competition.

56:03 at 10 miles, 1:14:45 at the half. I started moaning to keep the momentum and just because it felt right. Sorry Clyde. Learn to moan with those that moan :-) We did a 6:10 mile from 12 to 13 and it felt too good all of a sudden. So I figured it was time to put the pedal down. With a few moans I was able to accelerate and thought I was going at least 5:45. Good luck, 5:53 on a mildly downhill mile. OK, it must be hot. Clyde is falling back pretty quick, and nobody is coming up from behind or is even close.

Moaned my way up the hill, tried to get into a good rhythm afterwards, but still cannot break 5:50. That's OK, just focus on good rhythm, good form, glide along, stay in the money position, don't try too hard to upgrade it, let it come naturally if it is supposed to happen today. 1:26:34 at 15 miles.

Got past the dam, still feeling strong, but it is not showing in the mile splits. But at least they are all under 6:00, and I am even hitting 5:40s on some downhill miles. Passing half-marathoners and scaring them with my moaning. 1:55:45 at 20 miles.

Getting different reports on the gap with the leaders, figuring it is 2-3 minutes. Not much additional info. I want to know if it is 2 or 3. Finally at 24 Josh Steffen, who was on the course, yells at me that Logan is only 30 seconds ahead. I caught up to him in what seemed like forever, and asked him what was wrong. He felt good enough to run with me and answer that his legs were cramped up, but then had to stop and massage them. This happened to me in my first marathon.

Having moved into 2nd cheered my spirits, but I still did not feel secure. Based on how well Logan ran when he was actually running, he could possibly find an extra gear that would allow him to block the pain signals and start running sub-6:00 pace. And somebody like Ken Pliska or one of the bloggers having a miracle race could all of a sudden come from behind.

I was able to keep my miles under 6:00 until 24, then had a 6:04, and a 6:10 in spite of trying to pick it up. I did not feel bad but I guess being out in the open sun on the last mile did not help. Kicked in 1:15 for the last 385 yards, and ended up with 2:32:28 in second place behind Seth Wold who finished in 2:27:43 in his first marathon. Logan came in third holding off Clyde who was 4th. Then Jeff Shadley, Chad, Kory, then Ben VanBeekam created a hole in the blogger dominance which we hope to fix soon, rumor has it that he has been learning and has entered the "almost thou persuadest me" state, after that Cody, Walter, Jon and the Lost Sheep Bill Cobler, a picture with him holding a Lost Sheep sign is on its way.

After the finish three ladies one at a time insisted on giving me the finisher medal. I said, no thanks, I think I had to do it three times for each of the ladies. They could not understand why I did not want a finisher medal. I hope some of the readers will. Suppose you could sing well enough to be paid to do it. How would you like to get a medal every time you sang on key? While singing on key is a feat for a lot of people, myself very particularly included as those who have heard me sing would testify, and  the ability to do so is a gift from God which should not be taken for granted, nevertheless for a decent singer this is a basic element of performance, not a stellar accomplishment. For a number of obvious reasons he would not want to pile up token awards of this kind and put them up on display for his friends to see.

So it is with finishing a marathon. To get a finisher medal all you need to do is get to the finish under 6 hours. In some marathons you can be even slower. For some people such a goal is not trivial. It takes a lot of preparation and focus. Others would be able to do it with ease and with no prior preparation. I believe that if you would able to run a sub-6:00 marathon comfortably even you did not train at all or very sporadically you should not take a finisher medal. God gave you a gift and He expects you to do more with it than just finish a marathon. At least that is what I decided to do for myself. For as long as my health makes it so that just to finish before the course closes is not a challenge I will not be taking finisher medals anymore.

As far as the reward for running a race is concerned when the budget of the race does not permit the race director to reward my performance with cash, a mention of my time in the race results means more to me than any kind of a trophy or a medal. In the context of the competition it speaks for itself, and does justice to what I've done that day. That is all I need as far as recognition is concerned.

T4 Racer - 81.17 miles.

P.M. 3 miles with the kids. 1 with Jenny and Julia in 10:10. Jenny pulled ahead a bit - her time was 10:05. Then 0.5 with Benjamin and Jenny in 4:09. This gave Jenny 14:14 for 1.5. Then 1.5 more with Benjamin to finish his 2 miles in 15:56.

Five Fingers - 19.63 miles.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Good sleep. Went to church. Struggled to stay awake, but making comments in class helped. The afternoon nap was short due to the need to do home teaching. I felt tempted to complain in my mind, but restrained myself by remembering what others had to do to accomplish what the Lord had asked them in the history of our church. Legs felt stale but not sore.

Night Sleep Time: 9.00Nap Time: 0.50Total Sleep Time: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A.M. Ran 3 with Hyrum, Jeff and Daniel in 26:13 - tvpb. Then another 2.5 more with Jeff and Daniel, then Daniel turned around, and I finished the rest of the run - last 0.46 with Jeff as he headed home at that point. Total time for 10 was 1:19:59 - tvpb. Two VPBs was the reason for tempo running today. Timed a quarter in 1:23, and 600 in 2:04. The tempo pick ups felt as good as around mile 5 in the race on Saturday. I think I am still not acclimated to the heat. I could really feel a difference between around 50 this morning and 65 in the race.

If anybody wants to read my thoughts on the finisher medals and other token awards, I have added them to my race report from Saturday.

P.M. Benjamin and Jenny made me work tonight. Did all of the kids runs with a double stroller loaded with Joseph and Jacob. 1 mile with Julia in 10:47, then 1.5 with Jenny in 12:05, but she closed with a 7:26 mile, and 2 with Benjamin in 14:40 with the last mile in 6:55. Then a nice and leisurely 0.7 in 5:10 without the stroller.

Five Fingers - 34.83 miles.

Night Sleep Time: 7.75Nap Time: 0.00Total Sleep Time: 7.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A.M. 10 in 1:19:41 - tvpb. First 7 with Jeff and Josse. Jeff's leg was bothering him a bit, he stopped at 7 just ot be sure. Caught up to Sarah with 0.1 to go and finished with her.

Just checked our web stats on Quantcast.Com. Record page impressions and uniques yesterday - 9K+ impressions and 450+ uniques. AdSense revenues on running pages are terrible compared to what the Loan Interest Calculator is making. AdSense says you are not allowed to reveal how much you are making, but I think I would still be within the terms of the agreement if I said that if all of my running pages produced as much revenue per impression as the loan interest calculator, I would be able to work on the blog full time.

P.M Kids took it easy on me, which was nice since I pushed the double stroller with Jacob and Joseph the entire time. 1 with Julia in 11:19, 1.5 with Jenny in 13:20, 2 with Benjamin in 17:28, and 0.7 alone in 5:18.

Five Fingers - 50.03 miles.

Night Sleep Time: 7.25Nap Time: 0.50Total Sleep Time: 7.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A.M. Ran with Hyrum, Jeff, and Daniel. Actually did most of the run with them in the vicinity but not with me since I was doing a different workout. First the philosophy behind it.

I noticed from the force plate test that my form is very efficient at a slower than marathon race pace. You can see from the force graph that on landing my foot is already going backwards. In the half-marathon and marathon pictures I am often caught in a position that looks like I am about to do a serious overstriding action, but I know I don't - it would have been awfully difficult to run in Crocs, and particularly Five Fingers like that. I think what happens is that I swing my foot forward and then backward right before landing, which is very good - this gives you a forward momentum to start with.

The fast speed test was botched, but after some thought I decided to go off with the assumption that the form at faster speeds is not as efficient as it is at slower speeds. I am going off the intuitive assumption that a serious quality breakdown takes place somewhere around 5:10-5:20 pace. Reasons - up to 5:20 I feel I can hold that pace forever. 5:10 is very miserable, I can barely hold it for a 5 K on a good day. Also, intuitively it feels like at slower speeds I have enough time to do my forward-back foot swing, but onces we are sub-5:20, there seems to be not enough time for it.

So I want to do an experiment. Can I train myself to do the magic forward-backward swing efficiently enough to stay aerobic at 5:00 - 5:10 pace? Today the experiment started. I did a 30x200 fartlek with the goal of running at around that speed, but the focus being not so much on maintaining the speed, as on maintaining good form. Wearing Five Fingers was a lot of help. I discovered that at those speeds they are different even from Crocs. They put a cap on how hard you can pound the pavement. Crocs do to a certain extent, but not nearly as much as Five Fingers. So you cannot run faster by just hammering harder, which is what I would have done even in Crocs, and especially in racing flats. You have to land a certain way that reduces the breaking and loads the ankle well at the same time, and then time your ankle extension properly and do it very vigorously. If you do it right, you can relax quite a bit more than normal while airborne. I think today I got a glimpse of understanding of how Kenyans and Ethiopians develop a form that helps them go under 27:00 in a 10 K.

The pace varied from 5:00 on the fastest to 5:20 on the slowest. Last night it was windy, and the wind knocked down a lot of branches and twigs. The pace greatly varied with the number of twigs I had to step on. The amount of rest varied a lot as well, but was 100 meters on average. Sometimes I would take a longer break to get to a better section on the trail, and a few times I just ran a full quarter.

Total time for 10 miles was 1:16:20.

P.M. Had the double stroller with Jacob and Joseph for the entire run except the part with Benjamin. 1 with Julia in 9:58, 0.18 more to drop her off at the church (she got 1.18), picked up Jenny, 1.62 with her  in  14:26,  dropped her off at the church,  0.18  home. Then  2 with Benjamin  in  17:24.

Five Fingers - 65.02 miles. 

Night Sleep Time: 7.75Nap Time: 0.00Total Sleep Time: 7.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A.M. 10.1 with Jeff in 1:19:12. Had a VPB, caught up, thus 0.15 at marathon pace, took me a while to get up to speed. Hyrum joined us for the first mile in 9:28 or so, Daniel joined us for the first 4. We were all asleep, took forever to get going, were getting beat not only by the 8:00 guy but also by the 8:30 boltushka . But then we woke up and ran around 7:10 pace.

P.M. 1 with Julia in 9:55, 1.5 with Jenny in 13:22. Julia ran the first 0.18 with Jenny to play with her friend. Then 2 more with Benjamin in 17:14. His friend Stephen joined us for the first and the last quarter.

Five Fingers - 79.53 miles.

Night Sleep Time: 7.75Nap Time: 0.00Total Sleep Time: 7.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A.M. 10 miles in 1:18:26. Ran with Hyrum, Jeff, and Daniel. Hyrum set a post-break PR of 32:21 in 4 miles with the last 3 in 23:14. And this week he had 80% attendance, which is a record as well. I keep telling him he has a 2:30 marathon in him, but he still does not quite believe me. But we are working on it.

Today was a day of singing again. First I sang Come Come Ye Saints at a slightly sub-8:00 pace and then Jeff sang the same song. I got a 2 from Daniel, Jeff got a 7 with 10 being good singing while stationary.

Daniel went another 2, then turned around. Jeff ran with me the whole 10.

A funny story about Jeff. In his class at BYU they had an assignment to estimate their maximum heart rate. The formula included measurements of weight, height, resting heart rate, and a heart rate at a pace that one thought he could sustain for 30 minutes. It gave Jeff some odd results. He took it to his professor, who said it was not meant to work on somebody who could sustain 5:25 pace for half an hour.

P.M. 1 with Julia in 9:58, 1.5 with Benjamin and Jenny in 13:21, 2.5 by myself with 2x400 first down 1% grade, second up, both in 1:17 to feel the 5 K pace for Magna. 

Five Fingers - 94.53 miles.

Night Sleep Time: 7.75Nap Time: 0.00Total Sleep Time: 7.75
Race: Magna Classic 5 K (3.107 Miles) 00:15:25, Place overall: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A.M. Magna Classic 5 K 15:25, 8th place, new course PR.

The course in my opinion is equivalent to Carlsbad - aided but at an elevation. You can see the course map and profile at Magna 5K link. At least Dennis Simonaitis ran 14:47 in Carlsbad and 15:00 today, and 14:55 last year in Carlsbad and 15:12 in Magna. Adjusting for putting in less effort in a lower-key race we get the times that are about equivalent. The Course Tool says we are getting about 13 seconds a mile speed up, which would give us a good 40 seconds, which would be 20 seconds more than an NCAA altitude adjustment. In practice, though, I am seeing people run 30 seconds faster at sea-level so I wonder if the adjustment is tailored to make sure that the best altitude runner does not get too much. Also RunWorks.Com calculator says Magna should only be 32 seconds faster than a flat course at the same elevation.

Drove up with Jeff, his wife Kimia, Tyler, and Steve Ashbaker the Air Dark Horse. Warmed up 2 miles, and got ready.

Trouble at the start: in addition to what I've brought in my car, Teren, Seth, Mike Vick, Dennis, Josh Steffen, and Adam Wende. Turned out there was even more trouble - John Cole, a high school runner that has been putting in the miles. Lots of lions going after $275 worth of antelope meat.

The gun went off and the lions said: "Grrrr" Went through the first mile in 4:34. Course Tools says it should have been 4:45 for an even effort for this time. It felt hard. We had some sort of a pack. Teren and Seth way ahead, then Mike Vick a little closer, then Dennis, Jeff, Josh, Tyler, John, and myself.

In the second mile Dennis made a move. Josh tried to follow. Tyler fell back. Jeff fell back but then passed me and pulled away. 9:26 at 2 miles, 4:52. Course Tool even pace projection was 4:55. I was very happy with that 4:52 mile. Last year my first mile was 4:36, and second mile was 4:59.

I expected some difficulty in the last mile given my lack of 5 K training combined with the fast start. But there was not as much difficulty as I expected. We had some tailwind or maybe friendly cross-wind in the first 1.7 miles. However once we turned we had either a headwind or an unfriendly cross-wind. I was drafting behind John, and actually started feeling somewhat good after a moaning stretch, but I did not want to take over as he was going fast enough. I passed him once we turned the corner off 2700 South (around 0.4 to go), then he passed me back with about 0.25 to go, I stayed with him until about 0.1 to go, then he had a kick and I did not. So I ended up in 8th place with 15:23 on my watch, 15:25 officially. This is 19 seconds faster than last year, and a course PR by 6 seconds.


Other finishers: Teren 14:12, Seth 14:48, Mike Vick 14:51, Dennis 15:00 (masters course record), Jeff 15:08 (got a $20 piece of antelope meat, last lion that got to eat today), Josh Steffen 15:16, John Cole 15:23, Tyler 15:28 (9th), Steve Ashbaker 16:06 (10th), Adam Wende  16:09 (11th). Zuzana Thomas won the womens in 16:51 (if I remember right), then Carre Joyce 17:02, and Carol Cabanillas 17:08.

Ran a moderate length cool down with Jeff, Tyler, Steve, Seth, Adam, and Mike.

At home ran 1 with Julia in 9:30 (Benjamin joined us but ran ahead later and finished in 9:04), and then 1.5 with Jenny in 13:23.

P.M. 8.05 in 56:43. First 1.05 with Joseph and Jacob in the stroller.

T4 Racer - 90.76 miles

Five Fingers - 104.96 miles

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Got good sleep. Went to church. We had a good lesson on Mosian 18-20. The people of Limhi were outnumbered by a large group of the Lamanites that had enslaved them. They were originally conquered by the Lamanites when they fell into sin under king Noah which resulted in a loss of morale of their army, weakening it to the point where they could not defend themselves. Three times they tried to free themselves with their own strength without relying on God, and three times they were severely defeated. Finally they decided to humble themselves, repent of their sins, and come before God in prayer and fasting.

When they did God showed them a solution, which was to escape and head towards a larger group of the Nephites while the guards of the Lamanites were drunk.

I thought the story was very instructive. It is important to humble ourselves before God. Christ taught that whoseover exalteth himself shall be humbled and whosover humbleth himself shall be exalted. I have pondered last night what it means exactly to be humble, and especially as it applies to running a marathon. Suppose you are fit to run 2:40. If you apply the virtue of humility you go through the first half in 1:20. 1:15 errs on the side of overconfidence, while 1:25 errs on the side of self-deprecation. Both are not an expression of true humility. I would define humily as being in tune with the truth and acting accordingly. The ability to be humble in this sense is key to success in a distanace race, especially the marathon.

Another thing that impressed me was that when the people of Limhi were out of tune with the truth they attempted a brainless impluslive brute force solution which did not work. Three times! When they humbled themselves, they were finally ready for the solution that would work. Earlier they were too proud to even think about it. I saw a lot of parallels with my own life experiences in that story.

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

A.M. Started the morning with 8 in 1:03:27 with Daniel, and Jeff. Hyrum joined us for the first 2, Tyler stayed with us for the first 3.5, then his ankle started hurting and he turned around. Did 500 in 2:03 to catch up after a VPB.

Afterwards drove to American Fork to pace the kids in the Harrington Memorial race. Jeff came along with us to help with the pacing job. First I paced Jenny through a 7:09 mile, a new PR by 10 seconds. Jeff paced Julia through a 9:23 mile. Julia decided to take it easy today, was chatting as she went along. She is still little, once in a while she gets goofy. Josh McAdams won the mile in 4:12.

As soon as we finished, I dashed back to the 5 K start to try to catch as much distance with Benjamin as possible. I only missed about the first quarter or so. Benjamin ran great, kidded a lot of adults, was untouchable by anybody his age, taught the hill by the cemetery a lesson, that same hill that humbled him two years ago. His first mile (downhill) was 6:33, then 7:19 uphill, and third downhill mile in 6:41. He finished in 21:12, a new PR by 20 seconds. He almost outkicked a high-school age teenager on the last quarter with his Lasse Viren style kick. The only problem was that his legs are not yet quite Lasse Viren's length. But still, 21:12 is very decent for a 9 year old kid.

Ran some more miles with Jeff afterwards. Seth Wold ran 15:29 for second, with Dustin Bybee a few seconds ahead.

P.M. 3.5 pushing Julia in the stroller in 27:52. 

Five Fingers -124.96 miles.

Night Sleep Time: 7.75Nap Time: 1.00Total Sleep Time: 8.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A.M. Ran with Jeff, Josse, and Daniel. Matt joined us on the trail later. Dropped Josse and Daniel off at 8. Dropped Matt off at 10, and Jeff at 12. Ran some more. Ended up with 15.17 in 1:53:31.

P.M. Had Jacob and Joseph in the stroller the entire run. Took Julia for a mile in 9:58, then did the swing run.  Benjamin ran 2 in 15:41 while Jenny rode a long, then we played at the swing, and Jenny 1.5 in 13:16 while Benjamin rode along. A funny thing happened. A procession of a dad in Five Fingers pushing two kids in a very beat up stroller accompanied by a 9 year old boy on an old undersized bike and a 7 year old girl in Crocs was advancing at about 8:45 pace along the trail. We passed a young running couple. Both looked fit. He says, "what, you are passing us with two kids?", and then he sees that there a little girl passing them as well and she is on foot!

Added 0.7 untimed afterwards. 

Five Fingers - 145.33 miles.

Night Sleep Time: 7.25Nap Time: 0.00Total Sleep Time: 7.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A.M. Started with Hyrum, Jeff, and Daniel. Hyrum ran the warm-up with us then ran back to the house. Paced Daniel through a 5 mile tempo. The plan was to see if he could handle 6:00 pace, and then see how easy it was by picking up at the end. Mile splits were 6:00, 5:58, then we had 14:57 at the turnaround, third mile was 5:57, then 5:51, and 5:47 on the last mile which had some uphill. Total time 29:33, last 2.5 in 14:36. Very decent, he is starting to get in shape. Makes Daniel a good substitute for the Wasatch Back in case we need one except his wife is due on June 16th. Matt was out on the trail and joined us for some sections of the tempo.

Dropped Daniel off at 9, ran another 1.05 with Jeff, and then finished 15 alone.

P.M. 0.7 alone, 1 with Julia in 9:47, 1.5 with Jenny in 13:19, 2.1 with Benjamin in 17:24. 

Five Fingers - 165.63 miles

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A.M. 15.6 in 2:06:43. Started with Jeff and Daniel. Matt joined us in the middle. Dropped each training partner off eventually, then ran a bit by myself, and then found Derek Davis and ran with him a bit, then more alone. Miscalculated the turnaround and ended up with extra distance.

The subject of discussion today was Quality X. We concluded that a good portion of it is built during the time in the womb and early childhood.

P.M. 0.7 alone in 5:46, then 1 with Julia in 10:00, 1.5 with Jenny in 13:21, and 2 with Benjamin in 15:27. Went to a missionary training meeting. Half of the audience was Caucasian, but it was conducted in Spanish.

Five Fingers - 186.43 miles. 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A.M. Ran with Jeff, Daniel, and Matt. Jeff ran 10, Daniel 8, Matt ran 10 as well but he started from his house and we found him later. So I ran the last 5 miles alone. Total time was 1:54:31.

Matt at one point wondered if VPB was a special running term he did not know and he even Googled it. He thought maybe it was some kind of a speed workout. It sure is if your training partners do not wait for you. So I did my VPB speed workout today, about 0.4 at 5:40 pace.

Interestingly enough, a search for VPB on Google finds my blog, but does not find the definition. So maybe if I define it again we could improve the relevancy of the search and help those who are confused. Definition: VPB = Virtual Private Bathroom, or in other words a bush. It does not stand for Virtual Potty Break, the break is very real, it is the privacy that is virtual.

P.M. 1 mile with Julia in 9:46, 1.5 with Jenny in 13:17, 2 with Benjamin in 16:35, 0.7 alone.

Five Fingers - 206.63 miles.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Race: Bridal Veil 10 K (6.214 Miles) 00:34:25, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A.M. Ran the Bridal Veil 10 K, 2nd place in 34:25.

Jeff and I were timing the race, so we ran it as well as part of our Saturday workout. We warmed up a bit over 4 miles. It was windy, the wind was blowing out of the Provo Canyon, which meant head wind for the first 3+ miles. We did a couple of strides to gage the wind. On the first one we ran 43 seconds for 200 uphill into a headwind. On the second one we ran 37 downhill with a tailwind.

Got to the start, found some competition. Bryan Summers, a coach at West Jordan High, 4:35 miler, winner of the Salt Lake 5 K this year (16:31), one of the 4 runners who saved the male field from being chicked by Emily Jameson. He was wearing the Wasatch Running Center uniform, my former sponsor, to make things more interesting.

To better deal with the wind Jeff and I decided to stick together in the first 3 miles trading leads at 1 minute intervals or more often if necessary. So I would push the top end of how fast I was willing to start, while he would push the bottom end of how slow. This meant that I was having a bad day, Jeff could end up 10 seconds slower that he should have from starting too slow, and if Jeff was having a good day I would end up 10 seconds slower from starting too fast. But that was OK, since this was a low profile race with no prize money. And in any case, the cooperation against the wind would wipe out the losses anyway, so it was all good.

We did everything according to the plan. Official mile markers were not exceptionally accurate, but not too bad either. I ran that race a year ago, and it came out 6.21 on my GPS as well as on Ted's. I did not wear a GPS this time, and was going off the official mile markers as well as the triangles on the trail to double check on occasion. First mile was officially 5:41, second 5:59. Brian was still with us. He sat behind the first 1.8 miles, and then moved up. That was good, I did not have to take my turn, nor did Jeff. At around 2.2 Bryan was done leading, and Jeff moved up, but the wind was so strong he asked me to help. So I moved up, did what I could, then Jeff took over again. As Jeff turned up the heat, I started moaning, and we dropped Bryan. The wind died down a bit, so Jeff was OK putting more fuel into the fire while running up front. Our third mile was 6:13, but it was probably long. We did hit bad gusts, but they were not any worse than in the second mile, and the climb was about the same level of steepness.

Shortly after 3 we hit the turnaround. I moved up for a little bit, but then Jeff took over again and now was going full steam. Things started getting miserable for me, but I wanted to be with Jeff for as long as possible, because I knew that once I was left alone I would not have the drive to push. We hit the next "mile" in 4:51, which was definitely short, probably by the same amount as the third mile was long. Shortly after 4 I lost concentration and Jeff was gone. From then on I ran in survival mode, but it was still decent. Next mile was 5:18, which was probably right (and it agreed with the triangles), followed by 5:23 that was long, and 1:00 to the finish, which was definitely short as I was not kicking that hard. I ended up beating my last year time by 1:10, which I was pleased with. Some of it came from working with Jeff, but I think some of it came from being in better shape. Jeff won with 33:46, Bryan was third with 36:28.

We timed the race, and then went to run the rest of the miles. Ran another 7.6, found Bryan shortly after we started, and he joined us. We did a fair share of FRB propaganda on him, hopefully it will bear fruit. Total of 18 miles for the run.

P.M. 1 with Julia in regular walking shoes in 9:32, then 2 with Benjamin in Five Fingers in 17:18 with Jenny doing the first 1.5 with us in 13:15.

T4 Racer - 108.76 miles

Five Fingers - 209.63 miles

Night Sleep Time: 7.50Nap Time: 1.00Total Sleep Time: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Night Sleep Time: 213.17Nap Time: 23.17Total Sleep Time: 236.33
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