Breaking the Wall

Utah Valley Half Marathon

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of eleven children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary,  Bella.  and Leigha. We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 3010.45
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
291.711.5125.761.50320.48
Green Crocs 7 Miles: 279.48Green Crocs 6 Miles: 4.50
Night Sleep Time: 184.50Nap Time: 3.00Total Sleep Time: 187.50
Sun, Jun 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Mon, Jun 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-06-02 07:49:14
Workout Totals
Distance Time Pace
12.000 1:36:53.50 8:04.46
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:11:31.30. 7:56.81 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:11:31.30 7:56.81  
Leg 2
Distance Time Pace Comment
3 25:22.20. 8:27.40 With Joseph and Jacob. Pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 3.000 25:22.20 8:27.40  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Jun 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.630.000.5011.33

Fast Running Friend Workout - 2014-06-03 08:03:58
Workout Totals
Distance Time Pace
11.328 1:37:14.40 8:35.04
Today Benjamin kicked the 4:50 mile monkey off his back. Joseph and Jacob tried to get their mile PRs, but I stopped both of them early as it started getting warm and they were off pace so that they could try fresh on Thursday. Benjamin did 9, Joseph and Jacob 2.5, William 1, Stephen 0.5, Julia 3, Jenny 4.
Leg 1
Distance Time Pace Comment
1.1 9:38.40. 8:45.82  
Split# Distance Time Pace Comment
1 1.100 9:38.40 8:45.82  
Leg 2
Distance Time Pace Comment
0.5 4:47.90. 9:35.80  
Split# Distance Time Pace Comment
1 0.500 4:47.90 9:35.80 Benjamin opened with 69 high, then 71 high, 73, and kicked in 71 finishing in 4:47.9 - a new PR, both track and road. The balance goes towards the 9.34 meter tax - we did the full mile, not 1600. This converts into 4:26.65 for 1500m and 4:46.23 for 1600m. I was happy with the result. I joined Benjamin for the 2nd and 3rd lap running 2:25 for the 800. At least I can still run 2:25.
Leg 3
Distance Time Pace Comment
0.248 1:35.30. 6:24.27 I stopped Jacob at 400.
Split# Distance Time Pace Comment
1 0.248 1:35.30 6:24.27  
Leg 4
Distance Time Pace Comment
0.38 2:21.80. 6:13.16 With Joseph. He opened in 91, and started fading, so I stopped him at 609.34 mark.
Split# Distance Time Pace Comment
1 0.380 2:21.80 6:13.16  
Leg 5
Distance Time Pace Comment
1.1 9:34.50. 8:42.27  
Split# Distance Time Pace Comment
1 1.100 9:34.50 8:42.27 Back to the house.
Leg 6
Distance Time Pace Comment
0.5 5:23.70. 10:47.40 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:23.70 10:47.40  
Leg 7
Distance Time Pace Comment
5.5 46:50.30. 8:30.96 With Benjamin. He was very tired from the mile so we took it easy.
Split# Distance Time Pace Comment
1 5.500 46:50.30 8:30.96  
Leg 8
Distance Time Pace Comment
1 9:23.90. 9:23.90 With William and Jenny.
Split# Distance Time Pace Comment
1 1.000 9:23.90 9:23.90  
Leg 9
Distance Time Pace Comment
1 7:38.60. 7:38.60 Alone.
Split# Distance Time Pace Comment
1 1.000 7:38.60 7:38.60  

Green Crocs 7 Miles: 11.33
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Jun 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-06-04 07:49:34
Workout Totals
Distance Time Pace
12.500 1:38:54.80 7:54.78
Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William got a fever and did not run, Stephen did 0.5.
Leg 1
Distance Time Pace Comment
9 1:07:09.30. 7:27.70 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:07:09.30 7:27.70  
Leg 2
Distance Time Pace Comment
3 26:39.80. 8:53.27 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:39.80 8:53.27  
Leg 3
Distance Time Pace Comment
0.5 5:05.70. 10:11.40 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:05.70 10:11.40  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Jun 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.260.000.000.0012.26

Fast Running Friend Workout - 2014-06-05 07:55:25
Workout Totals
Distance Time Pace
12.255 1:40:30.60 8:12.09
Today was a breakthrough for Jacob. He ran a mile PR. He improved only by 1 seconds, but that did not matter - he broke the mental block. Joseph got some weird injury and could barely get through 0.5 mile with Stephen. Jacob ran total of 3 mile, Julia 3, Jenny 4, William 0.5, Benjamin 9. Details below.
Leg 1
Distance Time Pace Comment
1.1 9:42.80. 8:49.82 Warm-up to the track.
Split# Distance Time Pace Comment
1 1.100 9:42.80 8:49.82  
Leg 2
Distance Time Pace Comment
1 6:29.40. 6:29.40 Benjamin and I paced Jacob. He opened with 92, then ran two quarters in 1:40 each, but then found another gear and kicked in 95 with the last 200 in 45 breaking 6:30 for the first time. Later he told me how he prayed then night before that he would not be scared, and he felt his prayer was answered. I told him about Joseph Smith's experience battling the dark power and winning right before the vision of the Father and the Son opened, and explained that while our experiences are usually not so dramatic, this is a a pattern. You are attacked with darkness but you continue to pray and work your way through it until you see the light. I am glad Jacob gets to learn this at the age of 7.
Split# Distance Time Pace Comment
1 1.000 6:29.40 6:29.40  
Leg 3
Distance Time Pace Comment
1.1 9:26.40. 8:34.91 Back to the house.
Split# Distance Time Pace Comment
1 1.100 9:26.40 8:34.91  
Leg 4
Distance Time Pace Comment
0.5 5:17.70. 10:35.40 With Stephen, Jacob, Joseph, and Julia.
Split# Distance Time Pace Comment
1 0.500 5:17.70 10:35.40  
Leg 5
Distance Time Pace Comment
5.5 45:38.00. 8:17.82 With Benjamin.
Split# Distance Time Pace Comment
1 5.500 45:38.00 8:17.82  
Leg 6
Distance Time Pace Comment
0.555 4:45.90. 8:35.14 With William. He got over the fever, but we ran less just to be sure.
Split# Distance Time Pace Comment
1 0.555 4:45.90 8:35.14  
Leg 7
Distance Time Pace Comment
2.5 19:10.40. 7:40.16 Alone.
Split# Distance Time Pace Comment
1 2.500 19:10.40 7:40.16  

Green Crocs 7 Miles: 12.26
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Jun 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.380.000.0012.18

Fast Running Friend Workout - 2014-06-06 07:37:04
Workout Totals
Distance Time Pace
12.180 1:39:20.20 8:09.34
Joseph felt his groin was doing better today and wanted to do a time trial. So I let him, but on the condition that if he falls off the pace and cannot pick up we stop. So we made it to 600 meters. He said he could not quite open up his stride and was still feeling the problem at faster speeds. So Joseph did 2.5, Jacob 3, Benjamin 9, Jenny 4, Julia 3, William 0.5, Stephen 0.5. Stephen set a new hand-held 0.5 record - 4:51.8.
Leg 1
Distance Time Pace Comment
1.1 9:40.70. 8:47.91 Warm-up with Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 1.100 9:40.70 8:47.91  
Leg 2
Distance Time Pace Comment
0.38 2:23.20. 6:16.84 Joseph opened with 91 then started fading, so I stopped him.
Split# Distance Time Pace Comment
1 0.380 2:23.20 6:16.84  
Leg 3
Distance Time Pace Comment
1.1 9:42.00. 8:49.09 Back to the house.
Split# Distance Time Pace Comment
1 1.100 9:42.00 8:49.09  
Leg 4
Distance Time Pace Comment
5.6 46:11.10. 8:14.84 With Benjamin.
Split# Distance Time Pace Comment
1 5.600 46:11.10 8:14.84  
Leg 5
Distance Time Pace Comment
3 22:05.60. 7:21.87 Alone.
Split# Distance Time Pace Comment
1 3.000 22:05.60 7:21.87  
Leg 6
Distance Time Pace Comment
0.5 4:51.80. 9:43.60 With Stephen.
Split# Distance Time Pace Comment
1 0.500 4:51.80 9:43.60  
Leg 7
Distance Time Pace Comment
0.5 4:25.80. 8:51.60 With William. He was moving in the last quarter, I think he is better.
Split# Distance Time Pace Comment
1 0.500 4:25.80 8:51.60  

Green Crocs 7 Miles: 12.18
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Jun 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.001.501.0016.50

Fast Running Friend Workout - 2014-06-07 07:45:03
Workout Totals
Distance Time Pace
16.500 2:14:24.20 8:08.74
Long run today. Cut it short to 16.5 for two reasons - I have not been sleeping well due to work projects and William being sick, and I want to be fresh somewhat for the UVM Half next week. So I took it relatively easy. Benjamin did the 3 mile run down the canyon on our usual course with the goal to last at 5:00 pace for as long as possible. He made it to 1.25 then started fading and finished in 15:34. Details below. Benjamin did 12, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
3 25:55.50. 8:38.50 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:55.50 8:38.50  
Leg 2
Distance Time Pace Comment
5.5 45:45.00. 8:19.09 Warm-up with Benjamin.
Split# Distance Time Pace Comment
1 5.500 45:45.00 8:19.09  
Leg 3
Distance Time Pace Comment
3 16:54.20. 5:38.07 The 3 mile workout. I ran the first mile with Benjamin, then jogged half a mile, and ran a tempo for the last 1.5. I was happy with the time I got for the whole thing with this kind of pacing. Benjamin got 15:34 with the splits of 5:00, 5:14, 5:20. Essentially he ran 5:00 pace to failure, then coasted at 5:20. He said he felt very good in the first mile, like the pace was sustainable, but then lost his strength. May have something to do with the warm temperatures - it did not bother me, but he is more sensitive to the heat.
Split# Distance Time Pace Comment
1 1.000 5:00.60 5:00.60 Kept up with Benjamin. Happy I can still run 5:00 even if it is down a small grade.
2 0.500 3:28.80 6:57.60 Good recovery - 5:00 pace did not completely kill me, I naturally ran sub-7:00 immediately afterwards.
3 1.500 8:24.80 5:36.53 I thought 5:50 would be good, but I felt stronger than that and was able to run sub-5:40 without killing myself. That is a good sign.
Leg 4
Distance Time Pace Comment
3.5 31:07.30. 8:53.51 With Benjamin to the car at Bridal Veil Falls. Sarah drove it there and left it so she would not have to run the hills. She is due in 3 months, so running hills is becoming too hard for her. The car was unlocked and still had several 50 lb bags of oats I picked up the day before but had not gotten around to unloading. I said - if somebody steals them, they must really be in need. Then it occurred to me that most of the stuff we own a thief that is worth his salt (if there is such a thing) would not want to steal.
Split# Distance Time Pace Comment
1 3.500 31:07.30 8:53.51  
Leg 5
Distance Time Pace Comment
0.5 5:20.60. 10:41.20 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:20.60 10:41.20  
Leg 6
Distance Time Pace Comment
1 9:21.60. 9:21.60 With William.
Split# Distance Time Pace Comment
1 1.000 9:21.60 9:21.60  

Green Crocs 7 Miles: 16.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Mon, Jun 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.540.000.000.0012.54

Fast Running Friend Workout - 2014-06-09 07:43:28
Workout Totals
Distance Time Pace
12.540 1:38:30.70 7:51.35
12.5 total. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:09:40.80. 7:44.53 With Benjamin
Split# Distance Time Pace Comment
1 9.000 1:09:40.80 7:44.53  
Leg 2
Distance Time Pace Comment
1 8:30.50. 8:30.50 With William.
Split# Distance Time Pace Comment
1 1.000 8:30.50 8:30.50  
Leg 3
Distance Time Pace Comment
2.04 14:58.00. 7:20.20 Alone.
Split# Distance Time Pace Comment
1 2.040 14:58.00 7:20.20  
Leg 4
Distance Time Pace Comment
0.5 5:21.40. 10:42.80 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:21.40 10:42.80  

Green Crocs 7 Miles: 12.54
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Tue, Jun 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.002.000.0012.50

Fast Running Friend Workout - 2014-06-10 07:43:48
Workout Totals
Distance Time Pace
12.500 1:36:04.30 7:41.14
Total of 12.5. Did a 2 mile time trial with Benjamin down the canyon. He got 9:53, I got 10:49. Joseph was not feeling well, did only 1, Jacob did 3, Julia 2, Jenny 4, William 1, Stephen 0.5. Details below.
Leg 1
Distance Time Pace Comment
4.7 38:00.90. 8:05.30 Warm-up.
Split# Distance Time Pace Comment
1 4.700 38:00.90 8:05.30  
Leg 2
Distance Time Pace Comment
2 10:49.20. 5:24.60 I kept up for the first 0.5 (almost), was only 1 second back at that point (2:27 for Benjamin, 2:28 for me). After that I eased off and coasted to the finish at a little slower than 5:30, while Benjamin maintained sub-5:00 average - 4:58 (2:31), 7:59 (2:31), and then 75 and 69 finishing the last 0.5 in 2:24 and the last mile in 4:55. I was very pleased with the result. This is our family record for that 2 mile course.
Split# Distance Time Pace Comment
1 2.000 10:49.20 5:24.60  
Leg 3
Distance Time Pace Comment
2.3 18:12.00. 7:54.78 Back to the house.
Split# Distance Time Pace Comment
1 2.300 18:12.00 7:54.78  
Leg 4
Distance Time Pace Comment
3 23:36.30. 7:52.10 With Jacob - he was on the move today.
Split# Distance Time Pace Comment
1 3.000 23:36.30 7:52.10  
Leg 5
Distance Time Pace Comment
0.5 5:25.90. 10:51.80 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:25.90 10:51.80  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Wed, Jun 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.130.000.000.0011.13

Fast Running Friend Workout - 2014-06-11 07:43:36
Workout Totals
Distance Time Pace
11.133 1:30:43.80 8:08.98
Benjamin did 7, Jenny 3, Julia 2, Joseph 1 (recovering from a short fever), Jacob 2, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
7 56:14.30. 8:02.04 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 56:14.30 8:02.04  
Leg 2
Distance Time Pace Comment
1 9:00.90. 9:00.90 With William, Joseph, Jacob, and Julia.
Split# Distance Time Pace Comment
1 1.000 9:00.90 9:00.90  
Leg 3
Distance Time Pace Comment
0.633 5:26.20. 8:35.32  
Split# Distance Time Pace Comment
1 0.633 5:26.20 8:35.32  
Leg 4
Distance Time Pace Comment
1 8:52.00. 8:52.00 With Jacob and Julia.
Split# Distance Time Pace Comment
1 1.000 8:52.00 8:52.00  
Leg 5
Distance Time Pace Comment
1.5 11:10.40. 7:26.93 Alone.
Split# Distance Time Pace Comment
1 1.500 11:10.40 7:26.93  

Green Crocs 7 Miles: 11.13
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Thu, Jun 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.080.000.000.0011.08

Fast Running Friend Workout - 2014-06-12 07:14:26
Workout Totals
Distance Time Pace
11.080 1:30:50.70 8:11.94
Benjamin did 5.5, Jenny 4, Julia 2, Joseph and Jacob 2, William 1, Stephen 0.5. I did a tempo pickup for 0.5 in 2:54 uphill.
Leg 1
Distance Time Pace Comment
5.5 45:12.90. 8:13.25 With Benjamin.
Split# Distance Time Pace Comment
1 5.500 45:12.90 8:13.25  
Leg 2
Distance Time Pace Comment
2.04 18:39.80. 9:08.92 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 2.040 18:39.80 9:08.92  
Leg 3
Distance Time Pace Comment
1 7:13.30. 7:13.30 Alone.
Split# Distance Time Pace Comment
1 1.000 7:13.30 7:13.30  
Leg 4
Distance Time Pace Comment
0.5 5:27.20. 10:54.40 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:27.20 10:54.40  
Leg 5
Distance Time Pace Comment
2.04 14:17.50. 7:00.34 Alone - pickup for 0.5 uphill in 2:54 at the end.
Split# Distance Time Pace Comment
1 2.040 14:17.50 7:00.34  

Green Crocs 7 Miles: 11.08
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Fri, Jun 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2014-06-13 07:37:02
Workout Totals
Distance Time Pace
9.000 1:15:16.70 8:21.86
Benjamin did 5.5, Jenny 4, Julia 1, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
5.5 43:56.40. 7:59.35  
Split# Distance Time Pace Comment
1 5.500 43:56.40 7:59.35  
Leg 2
Distance Time Pace Comment
3 25:58.70. 8:39.57  
Split# Distance Time Pace Comment
1 3.000 25:58.70 8:39.57  
Leg 3
Distance Time Pace Comment
0.5 5:21.60. 10:43.20  
Split# Distance Time Pace Comment
1 0.500 5:21.60 10:43.20  

Green Crocs 7 Miles: 9.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
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Sat, Jun 14, 2014
Race: Utah Valley Half Marathon (13.109 Miles) 01:18:02, Place overall: 11, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.140.0013.110.0018.25

Fast Running Friend Workout - 2014-06-14 05:30:38
Workout Totals: Distance18.249Time2:03:29.70Pace6:46.03
Ran the Utah Valley Half Marathon. 1:18:02, 11th place, 3rd master, but officially given second because Ian Hunter made top 5. Got $100 check - very generous for such a slow performance.
There was some headwind, but not enough to justify 1:18. Felt out of juice. I suppose missed sleep hurts me more now that I am older. Benjamin ran a PR in spite of the wind finishing with 1:14:52 in 8th place.
Leg 1:Distance0.800Time7:09.90Pace8:57.37
Warm-up.
Leg 2:Distance13.109Time1:18:02.60Pace5:57.20
The race.
Split 1:Distance1.000Time5:28.70Pace5:28.70
Cumilative:Distance1.000Time5:28.70Pace5:28.70
This mile was good. Turned out this was going to be the only good mile. Stayed with Benjamin and gave him some guidance.
Split 2:Distance1.000Time5:52.70Pace5:52.70
Cumilative:Distance2.000Time11:21.40Pace5:40.70
Headwind starts, lost steam. Benjamin pulled ahead and hit 11:07 for 2 miles (5:39).
Split 3:Distance1.000Time6:16.30Pace6:16.30
Cumilative:Distance3.000Time17:37.70Pace5:52.57
Uphill mile. Got passed by Jon Gauthier, could not even think of latching on, but was able to latch on to Craig Green. He did not like the idea of me following him and told me he was out of shape. I told him if I was not, I would not be running this pace either. But you have to take what the Lord gives us that day even if that is not what you like. Then He can give you more.
Split 4:Distance2.000Time12:16.80Pace6:08.40
Cumilative:Distance5.000Time29:54.50Pace5:58.90
Did not hit the split at 4, but saw the time was 23:47. With 2 downhill miles averaging slower than 6:00 I began had serious doubts about breaking 1:19, and the darkness of not breaking 1:20 began to rear its ugly face. In really things were not quite that bad - I did not appreciate the strength of the wind.
Split 5:Distance1.000Time5:52.10Pace5:52.10
Cumilative:Distance6.000Time35:46.60Pace5:57.77
I prayed to be able to run sub-6:00, and looks like the prayer was answered. Less headwind here. However, I lost contact with Graig and he began to gap me.
Split 6:Distance1.000Time5:48.80Pace5:48.80
Cumilative:Distance7.000Time41:35.40Pace5:56.49
I can run much better without the headwind.
Split 7:Distance1.000Time6:01.40Pace6:01.40
Cumilative:Distance8.000Time47:36.80Pace5:57.10
I think the headwind picked up some here again.
Split 8:Distance1.000Time6:01.80Pace6:01.80
Cumilative:Distance9.000Time53:38.60Pace5:57.62
Same old thing.
Split 9:Distance1.000Time6:01.80Pace6:01.80
Cumilative:Distance10.000Time59:40.40Pace5:58.04
At least I am consistent.
Split 10:Distance1.000Time5:54.70Pace5:54.70
Cumilative:Distance11.000Time1:05:35.10Pace5:57.74
Bryce Petersen caught up and I was able to latch on for about 1/3 of a mile. I could not hold it as he hit that mile with a climb in 5:39 (what was he doing starting out so slow anyway?), but this got me going. Or maybe just the head wind died down again.
Split 11:Distance1.000Time5:52.90Pace5:52.90
Cumilative:Distance12.000Time1:11:28.00Pace5:57.33
Decent mile relative to the rest of the race.
Split 12:Distance1.000Time5:59.40Pace5:59.40
Cumilative:Distance13.000Time1:17:27.40Pace5:57.49
For some reason this one was slow. I tried to push, and it felt faster than the one before - either misplaced mile markers or an illusion.
Split 13:Distance0.109Time0:35.20Pace5:22.94
Cumilative:Distance13.109Time1:18:02.60Pace5:57.20
I kicked as hard as I could to finish in a less embarrassing 1:17:5x but did not quite make it.
Leg 3:Distance0.800Time7:00.00Pace8:45.00
Cool-down.
Leg 4:Distance0.500Time5:16.90Pace10:33.80
With Stephen.
Leg 5:Distance1.000Time8:29.10Pace8:29.10
With William, Joseph, Jacob, and Julia.
Leg 6:Distance2.040Time17:31.20Pace8:35.29
With Joseph, Jacob, and Julia.

Green Crocs 7 Miles: 18.25
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
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Sun, Jun 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Happy Father's Day!

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
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Mon, Jun 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-06-16 07:41:33
Workout Totals
Distance Time Pace
12.000 1:36:39.00 8:03.25
12 total. Benjamin did 6, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
6 47:24.20. 7:54.03 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:24.20 7:54.03  
Leg 2
Distance Time Pace Comment
3 25:31.30. 8:30.43 With Julia, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:31.30 8:30.43  
Leg 3
Distance Time Pace Comment
2.5 18:49.00. 7:31.60 Alone.
Split# Distance Time Pace Comment
1 2.500 18:49.00 7:31.60  
Leg 4
Distance Time Pace Comment
0.5 4:54.50. 9:49.00 With Stephen.
Split# Distance Time Pace Comment
1 0.500 4:54.50 9:49.00  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Jun 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-06-17 07:49:16
Workout Totals
Distance Time Pace
12.500 1:37:27.30 7:47.78
Total of 12.5. Benjamin did 7, Jenny 4, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5. Sarah and the kids had an adventure today on their way back from the eye doctor appointment. Somebody robbed a bank nearby and fled in a van resembling ours. The bank manager pointed at our van, so the SWAT team went after it. All of a sudden they were surrounded by a multitude of police cars that came out of nowhere, and Sarah heard "you are considered a dangerous person" over the loud speaker. She came out with her hands up in the air and had machine guns pointed at her. Then they had the kids come out of the van. Finally they realized they had the wrong van, but by then the real robbers had gotten away. I have been checking the news to see if they have been caught - no result so far. This reminds me of an episode in "Singles Ward" - "Put down the casserole and step away from the minivan!"
Leg 1
Distance Time Pace Comment
7 55:12.10. 7:53.16 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 55:12.10 7:53.16  
Leg 2
Distance Time Pace Comment
1 8:15.50. 8:15.50 With William, Joseph, and Jacob. We sped up in the last quarter. William did 1:52 - I stayed with him. Joseph and Jacob ran it in around 1:34.
Split# Distance Time Pace Comment
1 1.000 8:15.50 8:15.50  
Leg 3
Distance Time Pace Comment
0.5 5:06.70. 10:13.40 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:06.70 10:13.40  
Leg 4
Distance Time Pace Comment
4 28:53.00. 7:13.25 Alone.
Split# Distance Time Pace Comment
1 4.000 28:53.00 7:13.25  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Jun 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

Fast Running Friend Workout - 2014-06-18 08:14:39
Workout Totals
Distance Time Pace
12.600 1:38:07.90 7:47.29
Total of 12.6. Benjamin did 9.1, Jenny 4, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9.1 1:10:10.20. 7:42.66 With Benjamin.
Split# Distance Time Pace Comment
1 9.100 1:10:10.20 7:42.66  
Leg 2
Distance Time Pace Comment
0.5 5:29.20. 10:58.40 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:29.20 10:58.40  
Leg 3
Distance Time Pace Comment
3 22:28.50. 7:29.50 Alone.
Split# Distance Time Pace Comment
1 3.000 22:28.50 7:29.50  

Green Crocs 7 Miles: 12.60
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Jun 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2014-06-19 07:53:13
Workout Totals
DistanceTimePace
12.0001:35:34.107:57.84
Total of 12. Benjamin did 9, Jenny 4, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5.
Leg 1
DistanceTimePaceComment
323:55.50.7:58.50With Benjamin, Joseph, and Jacob. David joined us after about 0.4.
Split#DistanceTimePaceComment
13.00023:55.507:58.50
Leg 2
DistanceTimePaceComment
646:04.00.7:40.67With Benjamin. We did a pickup up the canyon for a mile in the middle. I felt better than I expected. Hopefully I am recovering from whatever it was that left me flat in the Utah Valley Half (lack of sleep, most likely).
Split#DistanceTimePaceComment
12.30017:51.507:45.87
21.0005:44.605:44.60
32.70022:27.908:19.22
Leg 3
DistanceTimePaceComment
1.513:07.00.8:44.67With Julia.
Split#DistanceTimePaceComment
11.50013:07.008:44.67
Leg 4
DistanceTimePaceComment
0.55:12.80.10:25.60With Stephen and Julia. Somehow I managed to talk Stephen into running the last quarter without holding the hand. He did it in 2:39.
Split#DistanceTimePaceComment
10.5005:12.8010:25.60
Leg 5
DistanceTimePaceComment
17:14.80.7:14.80Alone.
Split#DistanceTimePaceComment
11.0007:14.807:14.80

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Fri, Jun 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.500.500.0012.00

For those who are wondering - I botched an upgrade on the Fast Running Blog server, and all the devils broke loose. I ended up having to do quite a few boots from the recovery USB drive, and I got really good at typing init=/sbin/init --verbose before I figured out why it was not booting, or rather before I figured out the workaround that would make it boot. We are still not quite out of the woods yet, but at least we are functional enough for me to post this. It may take a couple of days before we are fully operational - given the fact that I need some sleep, and have other responsibilities. In the meantime, report the errors when you run into them.

Fast Running Friend Workout - 2014-06-20 08:01:46
Workout Totals
DistanceTimePace
11.9901:35:00.007:55.40
Total of 12. Benjamin did 9, Joseph and Jacob 2, Julia 3, Jenny 4, William 1, Stephen 0.75. Today was the day of records. I took the little boys to the BYU track. William ran 400 in 1:44.1, Jacob did 800 in 3:00.5, Joseph did it in 2:53.0. Details to follow.
Leg 1
DistanceTimePaceComment
0.374:12.90.11:23.51Warm-up with Benjamin, Jacob, Joseph, William, and Stephen.
Split#DistanceTimePaceComment
10.3704:12.9011:23.51
Leg 2
DistanceTimePaceComment
0.2481:44.10.6:59.76With Benjamin and William. William opened the first 100 in 25, then did 26, 26, and 27. I was happy with the result. His previous quarter PR was 1:51, but that was at the end of a mile.
Split#DistanceTimePaceComment
10.2481:44.106:59.76
Leg 3
DistanceTimePaceComment
0.4963:00.50.6:03.91Benjamin and I paced Jacob. He opened in 42, then became very doubtful and slowed down to 48, but then realizing he would miss his record if he did not get his act together he sped up to 45 and 45 in the kick improving his record by almost 2 seconds. I was very pleased with this recovery.
Split#DistanceTimePaceComment
10.4963:00.506:03.91
Leg 4
DistanceTimePaceComment
0.251:48.80.7:15.20Jog with Benjamin.
Split#DistanceTimePaceComment
10.2501:48.807:15.20
Leg 5
DistanceTimePaceComment
0.4962:53.00.5:48.79Benjamin helped me pace Joseph. He opened with 42, then became a little doubtful and slowed down to 44, but then he sped up to 43, and though he struggled in the kick (44), he pulled off a PR by one second.
Split#DistanceTimePaceComment
10.4962:53.005:48.79
Leg 6
DistanceTimePaceComment
0.53:45.10.7:30.20Jog with Benjamin.
Split#DistanceTimePaceComment
10.5003:45.107:30.20
Leg 7
DistanceTimePaceComment
0.756:31.20.8:41.60Jog with Benjamin, Joseph, and Jacob.
Split#DistanceTimePaceComment
10.7506:31.208:41.60
Leg 8
DistanceTimePaceComment
0.384:10.20.10:58.42Back to the car with everybody.
Split#DistanceTimePaceComment
10.3804:10.2010:58.42
Leg 9
DistanceTimePaceComment
5.544:33.50.8:06.09With Benjamin.
Split#DistanceTimePaceComment
15.50044:33.508:06.09
Leg 10
DistanceTimePaceComment
322:20.70.7:26.90Alone.
Split#DistanceTimePaceComment
13.00022:20.707:26.90

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(3)
Sat, Jun 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.002.000.0012.50

Fast Running Friend Workout - 2014-06-21 08:26:48
Workout Totals
DistanceTimePace
12.5001:36:56.107:45.29
Only 12.5 today, all with Benjamin, due to only 2 hours of sleep last night recovering the Fast Running Blog server from a botched upgrade. It did upgrade, and I learned a lot on the positive side, and I also thought of some cool job interview challenges resulting from that experience. On the negative side I had to cut down my long run as a precaution although I did feel quite good for this kind of sleep. Benjamin and I did a 2 mile tempo in the middle down the canyon. I told him to take the lead and run 6:00 pace. He ran 5:37/5:21 instead, but I was able to keep up and felt quite decent. Stephen ran 0.5 without holding the hand, Joseph and Jacob did 3, Julia 3, Jenny 4, William 1.
Leg 1
DistanceTimePaceComment
325:19.60.8:26.53With Benjamin, Joseph, and Jacob.
Split#DistanceTimePaceComment
13.00025:19.608:26.53
Leg 2
DistanceTimePaceComment
0.55:41.40.11:22.80With Stephen and Benjamin.
Split#DistanceTimePaceComment
10.5005:41.4011:22.80
Leg 3
DistanceTimePaceComment
91:05:55.10.7:19.46With Benjamin.
Split#DistanceTimePaceComment
14.70037:37.808:00.38
22.00010:58.505:29.25Tempo run down the canyon - splits of 5:37/5:21. Benjamin set the pace with the idea of running 6:00, but 6:00 was too slow for him.
32.30017:18.807:31.65Back to the house.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jun 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. William had a rash, so he stayed home, and Sarah and I took turns staying home with William.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Mon, Jun 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.910.000.650.0012.56

test

Fast Running Friend Workout - 2014-06-23 07:48:26
Workout Totals
Distance Time Pace
12.560 1:37:24.10 7:45.29
Total of 12.5. Benjamin did 9, Jenny 4, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:09:12.20. 7:41.36 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:09:12.20 7:41.36  
Leg 2
Distance Time Pace Comment
3.06 22:33.90. 7:22.45 With Julia, Joseph, and Jacob. William did the first mile.
Split# Distance Time Pace Comment
1 1.000 8:02.10 8:02.10 With William. Joseph and Jacob ran ahead.
2 1.410 10:37.90 7:32.41 With Julia, Joseph, and Jacob - caught up to Joseph and Jacob.
3 0.650 3:53.90 5:59.85 Picked it up and ran head to make it in time to take Benjamin to class.
Leg 3
Distance Time Pace Comment
0.5 5:38.00. 11:16.00 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:38.00 11:16.00  

Green Crocs 7 Miles: 12.56
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(2)
Tue, Jun 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.003.000.0013.05

Fast Running Friend Workout - 2014-06-24 07:57:02
Workout Totals
Distance Time Pace
13.050 1:41:07.80 7:44.97
Benjamin did 11.5, Jenny 5, Julia 2, Joseph and Jacob 3, William 1, Stephen 0.5. Benjamin and I did a 3 mile tempo run. Details below.
Leg 1
Distance Time Pace Comment
5.4 42:45.50. 7:55.09 Warm-up.
Split# Distance Time Pace Comment
1 5.400 42:45.50 7:55.09  
Leg 2
Distance Time Pace Comment
3 16:09.80. 5:23.27 Tempo run. The purpose was to test Benjamin's recovery from the half-marathon. We opened in 5:10 for the first mile. Then fortunately for me Benjamin felt tired and slowed down to 5:20. This allowed me to make it to about 1.75 with him. After than I could not keep up anymore. I had 10:35 at 2 miles (5:25), and 5:34 for the last mile. Benjamin did 5:22/5:20. He was tired, and it started getting warm. But at least he could go sub-5:20 today. I was happy that I was able to run 5:23 average with a 5:10 opening mile. Still hanging in there.
Split# Distance Time Pace Comment
1 3.000 16:09.80 5:23.27  
Leg 3
Distance Time Pace Comment
3.15 28:38.20. 9:05.46 To the house.
Split# Distance Time Pace Comment
1 3.150 28:38.20 9:05.46  
Leg 4
Distance Time Pace Comment
1 8:36.30. 8:36.30 With William, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 1.000 8:36.30 8:36.30  
Leg 5
Distance Time Pace Comment
0.5 4:58.00. 9:56.00 With Stephen.
Split# Distance Time Pace Comment
1 0.500 4:58.00 9:56.00  

Green Crocs 7 Miles: 13.05
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Wed, Jun 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-06-25 07:47:17
Workout Totals
Distance Time Pace
12.500 1:39:49.40 7:59.15
Total of 12.5, Julia, Joseph, and Jacob did 3, Benjamin 9, Jenny 5, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:08:25.20. 7:36.13 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:08:25.20 7:36.13  
Leg 2
Distance Time Pace Comment
3 25:53.80. 8:37.93 With Julia, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:53.80 8:37.93  
Leg 3
Distance Time Pace Comment
0.5 5:30.40. 11:00.80 With Stephen. He ran the whole way without holding the hand. This is now his 0.5 record for running by himself.
Split# Distance Time Pace Comment
1 0.500 5:30.40 11:00.80  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Thu, Jun 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-06-26 05:28:20
Workout Totals
Distance Time Pace
12.000 1:36:17.00 8:01.42
Total of 12. Benjamin did 9. Joseph and Jacob did 3, Julia did 2 - her feet were hurting. William did 1, including 0.5 time trial on the road. Details below.
Leg 1
Distance Time Pace Comment
9 1:09:08.70. 7:40.97 With Benjamin
Split# Distance Time Pace Comment
1 9.000 1:09:08.70 7:40.97  
Leg 2
Distance Time Pace Comment
0.5 4:47.40. 9:34.80 Warm-up with William, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 0.500 4:47.40 9:34.80  
Leg 3
Distance Time Pace Comment
0.5 3:40.70. 7:21.40 William's time trial. He opened with 1:51 in the first quarter, and closed with 1:49. Joseph and Jacob assisted. It is a special moment for me when I see them working together to set the pace for their little brother William - they look very mature for their age (they are 9 and 7) - their pace is steady, they have a good sense of it, and they run side by side blocking the wind like professional rabbits.
Split# Distance Time Pace Comment
1 0.500 3:40.70 7:21.40  
Leg 4
Distance Time Pace Comment
1.5 13:35.30. 9:03.53 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 1.500 13:35.30 9:03.53  
Leg 5
Distance Time Pace Comment
0.5 5:04.90. 10:09.80 With Joseph, Jacob, and Stephen.
Split# Distance Time Pace Comment
1 0.500 5:04.90 10:09.80  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00
Add Comment
Fri, Jun 27, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-06-27 08:30:38
Workout Totals
DistanceTimePace
12.0001:32:11.507:40.96
Benjamin and Jenny were at the youth conference. So I ran just with the little kids. Julia, Joseph, and Jacob did 3, William 1, Stephen 0.5. I did a total of 12.
Leg 1
DistanceTimePaceComment
325:38.80.8:32.93With Joseph, Jacob, and Julia.
Split#DistanceTimePaceComment
13.00025:38.808:32.93
Leg 2
DistanceTimePaceComment
17:32.40.7:32.40Alone.
Split#DistanceTimePaceComment
11.0007:32.407:32.40
Leg 3
DistanceTimePaceComment
0.55:07.40.10:14.80With Stephen.
Split#DistanceTimePaceComment
10.5005:07.4010:14.80
Leg 4
DistanceTimePaceComment
18:48.90.8:48.90With William.
Split#DistanceTimePaceComment
11.0008:48.908:48.90
Leg 5
DistanceTimePaceComment
6.545:04.00.6:56.00Alone from the house to Bridal Veil Falls to pick up the car.
Split#DistanceTimePaceComment
16.50045:04.006:56.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.002.000.0020.00

Fast Running Friend Workout - 2014-06-28 05:50:14
Workout Totals
Distance Time Pace
20.000 2:31:24.80 7:34.24
Total of 20. Benjamin did 6 at the youth conference, Jenny did 1 when she got back, Julia 2, Joseph and Jacob 3, William 1, Stephen 0.5. I did a tempo run at the end, details below.
Leg 1
Distance Time Pace Comment
11 1:21:31.90. 7:24.72 Alone.
Split# Distance Time Pace Comment
1 11.000 1:21:31.90 7:24.72  
Leg 2
Distance Time Pace Comment
1 8:12.10. 8:12.10 With William, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 1.000 8:12.10 8:12.10  
Leg 3
Distance Time Pace Comment
2.04 17:52.00. 8:45.49 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 2.040 17:52.00 8:45.49  
Leg 4
Distance Time Pace Comment
0.5 5:06.30. 10:12.60 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:06.30 10:12.60  
Leg 5
Distance Time Pace Comment
5.46 38:42.50. 7:05.37 Back to the car at Bridal Veil Falls.
Split# Distance Time Pace Comment
1 3.300 24:49.50 7:31.36 Easy pace.
2 2.000 11:56.10 5:58.05 Short tempo run uphill. Was pleasantly surprised that I was able to run sub-6:00 uphill at the end of 20 when it was already warm.
3 0.160 1:56.90 12:10.62 Short cool-down.

Green Crocs 7 Miles: 20.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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Sun, Jun 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. With the fifth Sunday we had a combined meeting. The discussion was on the temples. Went for a walk in the evening, met new neighbors.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Mon, Jun 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Benjamin got his grades posted for the Spring term - his first term as the official full-time student at BYU. Good results - As in all three classes - World Religions (Rel 351), Persuasive Writing (Eng 312), and Philosophy (Phil 201). A in English 312 is important because it was part of a ruse to avoid having to take the required freshman writing course - now he can go to the English department and say - look - I got 36 on the English as wells as the Reading part of the ACT, and I got A in an advanced writing class - are you going to make me take fresman English?

Fast Running Friend Workout - 2014-06-30 07:45:48
Workout Totals
Distance Time Pace
13.500 1:50:05.70 8:09.31
Total of 13.5. Benjamin did 9, Jenny 4, Julia 2, Joseph 3, Jacob 3.5, William 1, Stephen 0.5. I pushed Matthew in the stroller while running 3 with Joseph and Jacob. Taught Joseph about derivatives. During the run with Benjamin at the very end the strap on my Crocs broke, so I had to use the old pair of Crocs to finish the run. Fortunately it broke at a good place.
Leg 1
Distance Time Pace Comment
9 1:09:03.10. 7:40.34 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:09:03.10 7:40.34  
Leg 2
Distance Time Pace Comment
3 26:23.50. 8:47.83 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:23.50 8:47.83  
Leg 3
Distance Time Pace Comment
0.5 5:30.10. 11:00.20 With Jacob and Stephen.
Split# Distance Time Pace Comment
1 0.500 5:30.10 11:00.20  
Leg 4
Distance Time Pace Comment
1 9:09.00. 9:09.00 With William.
Split# Distance Time Pace Comment
1 1.000 9:09.00 9:09.00  

Green Crocs 6 Miles: 4.50Green Crocs 7 Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
291.711.5125.761.50320.48
Green Crocs 7 Miles: 279.48Green Crocs 6 Miles: 4.50
Night Sleep Time: 184.50Nap Time: 3.00Total Sleep Time: 187.50
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