Breaking the Wall

Utah Valley Half marathon

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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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 100.09 Year: 3033.01
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 130.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Black Crocs 2 Miles: 281.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2016-06-01 08:32:36
Workout Totals: Distance11.640Time1:31:21.90Pace7:50.95
More or less a usual day. Kids ran their usual distance. Benjamin did 10.64 total. We did a pickup for 1.5 miles in 8:07, splits 2:44, 2:43, 2:40. My back felt better, and I felt more motivated to run. Benjamin said he felt the pace was hard.
Leg 1:Distance1.000Time8:31.50Pace8:31.50
With Stephen
Leg 2:Distance6.640Time50:20.40Pace7:34.88
With Benjamin.
Split 1:Distance3.500Time27:40.50Pace7:54.43
Split 2:Distance1.500Time8:07.40Pace5:24.93
Split 3:Distance1.640Time14:32.50Pace8:52.01
Leg 3:Distance4.000Time32:30.00Pace8:07.50
With Benjamin, Joseph, and Jacob.

Black Crocs 2 Miles: 11.64
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2016-06-02 07:52:06
Workout Totals: Distance12.400Time1:34:06.60Pace7:35.37
Today Benjamin did an 8 mile tempo run from a little above the Vivian Park to our house in 44:26. I tried to run with him, but after about 0.7 my back complained enough, so I eased off to about 5:50 pace and coasted to about 3.5, then drove and rejoined Benjamin for another 0.7 around his 6 mile mark, then drove again, gave Benjamin some water, and drove home, then ran with Joseph and Jacob.

Benjamin ran into some issues with dehydration today, got a side ache, and generally was not feeling energetic. This was not unexpected - he had some volume and intensity increase over the last couple of weeks. We need to figure out how to improve his recovery. Maybe we just need to be patient - drop the volume some, and wait for his body to tell us when it is ready.

On the plus side he did handle the issues better than in the past. When he crashed, the pace slowed down to 5:42 average over the last 2 miles which are on a difficult terrain and tend to be slow.
Leg 1:Distance3.500Time28:02.10Pace8:00.60
Leg 2:Distance4.900Time35:07.00Pace7:10.00
The workout.
Split 1:Distance3.500Time20:01.90Pace5:43.40
Tempo run.
Split 2:Distance0.000Time5:46.60Pace0:00.00
Split 3:Distance0.700Time5:29.80Pace7:51.14
Jogged to meet Benjamin.
Split 4:Distance0.700Time3:48.70Pace5:26.71
Ran with Benjamin to where I parked.
Split 5:Distance0.000Time0:00.00Pace0:00.00
Leg 3:Distance4.000Time30:57.50Pace7:44.38
With Joseph and Jacob.

Black Crocs 2 Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2016-06-03 08:29:10
Workout Totals: Distance10.236Time1:21:48.90Pace7:59.57
Today Joseph, Jacob, and Stephen did a 400 meter time trial on the track. Joseph got 71.9, Jacob 72.7, Stephen 1:40.1. All three ran new PRs.

I did not run the 400 with Joseph and Jacob due to back pain.

Benjamin was at the missionary preparation camp, ran 8 miles there with his friend Logan.
Leg 1:Distance1.100Time9:37.20Pace8:44.73
Warm-up with Joseph, Jacob, and Stephen, and Matthew and Mary in the stroller.
Leg 2:Distance0.140Time1:12.70Pace8:39.29
Joseph and Jacob's 400 - I just jogged to give them their split at 200 and back.
Split 1:Distance0.140Time1:11.90Pace8:33.57
Split 2:Distance0.000Time0:00.80Pace0:00.00
Leg 3:Distance0.248Time1:40.10Pace6:43.63
Stephen's 400.
Leg 4:Distance0.248Time2:32.10Pace10:13.31
With Matthew.
Leg 5:Distance0.000Time0:57.80Pace0:00.00
Mary tried to run 100 but she was barefoot, and her feet started hurting from the track, so I picked her half or so way through.
Leg 6:Distance1.000Time8:53.20Pace8:53.20
Back to the house.
Leg 7:Distance7.500Time56:55.80Pace7:35.44

Black Crocs 2 Miles: 10.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2016-06-04 07:12:27
Workout Totals: Distance5.000Time37:23.90Pace7:28.78
The kids ran the 1500 today at the meet at Weber High. The wind was good, but it was too warm at 11:00 AM for good times. Nevertheless, Joseph managed to run a PR, and Benjamin technically did run a PR as well. Times:

Benjamin 4:20.27 (66,71,72,51)
Joseph 5:11.67 (78,87,84,62)
Jacob 5:22.10 (79,88,87,68)
William 6:28.30 (95, ?, ?, ?)
Stephen 8:19.11 (2:00, ?, ?, ?)

Jacob suffered from being overheated in the last 300, could not move. William was having issues as well, some physical, some mental I think. Stephen's were mostly mental, which I think is typical for a 5 year old.

Benjamin looked strong, but very awkward. He felt like he could not push. The first 300 was good - he had some competition. After that the competition dropped back, and as soon as they did he downshifted from 64 pace to 72 and stayed there until it was time to kick. Towards the end Colby Hamson closed some of the gap, but not enough to make contact and motivate Benjamin to kick harder.

In the evening, Benjamin, Joseph, Jacob, and I ran some extra distance. Benjamin did a 2 mile tempo run down the canyon in 10:10, splits 5:07, 5:03. After that he was overheated, but felt somewhat better when he changed his shirt to a lighter one.
Leg 1:Distance5.000Time37:23.90Pace7:28.78
Fast Running Friend Workout - 2016-06-04 20:27:36
Workout Totals: Distance6.600Time54:57.90Pace8:19.68
Evening run.
Leg 1:Distance3.300Time26:18.50Pace7:58.33
To the house from Canyon View Park.
Split 1:Distance0.980Time7:51.70Pace8:01.33
Split 2:Distance0.170Time0:55.30Pace5:25.29
Pickup with Joseph and Jacob when Benjamin caught up to us.
Split 3:Distance2.150Time17:31.50Pace8:09.07
Leg 2:Distance3.300Time28:39.40Pace8:41.03
Back to Canyon View Park with Benjamin to get the car.

Black Crocs 2 Miles: 11.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Day of rest - went to church.

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

Fast Running Friend Workout - 2016-06-06 09:16:56
Workout Totals: Distance10.000Time1:19:01.10Pace7:54.11
10 total. All with Benjamin. Usual distances for the kids. Benjamin and I did a pickup for 1 mile in 5:47.
Leg 1:Distance1.000Time9:11.00Pace9:11.00
With Stephen
Leg 2:Distance3.000Time23:37.00Pace7:52.33
Leg 3:Distance6.000Time46:13.10Pace7:42.18
Split 1:Distance4.650Time37:23.00Pace8:02.37
Split 2:Distance1.000Time5:47.90Pace5:47.90
Split 3:Distance0.350Time3:02.20Pace8:40.57

Black Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2016-06-07 07:44:04
Workout Totals: Distance9.325Time1:12:38.20Pace7:47.37
We went to the canyon today. Benjamin did 2 miles down in 9:48 (4:52, 4:56) - something was wrong, he was tense. William did 0.5 in 3:08.8 down the canyon. Joseph ran 1 mile in 5:31.4, Jacob got 5:40.6. Jacob had some issues as well - he felt tension from the start.

Benjamin did total of 8. Otherwise usual distances for the kids.
Leg 1:Distance0.300Time2:40.60Pace8:55.33
Leg 2:Distance0.500Time3:08.80Pace6:17.60
Williams 0.5 down the canyon.
Leg 3:Distance0.875Time6:36.20Pace7:32.80
Some jogging.
Leg 4:Distance0.700Time6:02.50Pace8:37.86
With Joseph and Jacob.
Leg 5:Distance1.000Time5:40.60Pace5:40.60
Paced Joseph and Jacob through a mile down the canyon.
Split 1:Distance1.000Time5:31.40Pace5:31.40
Joseph's time.
Split 2:Distance0.000Time0:09.20Pace0:00.00
Jacob's time.
Leg 6:Distance1.500Time13:30.10Pace9:00.07
More distance with Joseph and Jacob.
Leg 7:Distance1.000Time9:08.90Pace9:08.90
With Stephen.
Leg 8:Distance0.250Time2:04.90Pace8:19.60
With Matthew - new record.
Leg 9:Distance2.500Time17:58.90Pace7:11.56
With Julia for the first 1.5, then did a pickup for a mile, she ran for the first 1 minute with me.
Split 1:Distance1.500Time12:18.60Pace8:12.40
Split 2:Distance1.000Time5:40.30Pace5:40.30
Leg 10:Distance0.700Time5:46.70Pace8:15.29
Cool-down, ran back to meet Julia, then ran with her.

Black Crocs 2 Miles: 9.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2016-06-08 07:49:06
Workout Totals: Distance10.000Time1:18:06.60Pace7:48.66
Today Benjamin ran into a serious issue. He ran one mile with Joseph, Jacob, and William in 8:07, and everything seemed to be fine. Then he ran another mile with William in 8:17 and during that mile started feeling pain in the tendon under the knee. He tried running more, but could not go for even a mile, and ended up walking home.

I ran a total of 10. Usual distances for younger kids.
Leg 1:Distance1.000Time8:54.80Pace8:54.80
With Stephen - pushed Matthew and Mary in the stroller.
Leg 2:Distance3.000Time23:18.20Pace7:46.07
With Joseph and Jacob.
Leg 3:Distance6.000Time45:53.60Pace7:38.93
Split 1:Distance5.280Time41:37.60Pace7:53.03
Split 2:Distance0.625Time3:30.40Pace5:36.64
Split 3:Distance0.095Time0:45.60Pace8:00.00

Black Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2016-06-09 07:53:54
Workout Totals: Distance9.000Time1:08:52.10Pace7:39.12
Another miserable day for Benjamin. He could only run 1 mile. Took him to Josse, she massaged and scraped him. That was painful enough to make him recite Russian poetry which provided some entertaining value for Josse's kids.

I did a total of 9. Joseph and Jacob and William did 2, Stephen 1, Jenny 4, I think. Julia had a stomach problem, and was only able to run 1 mile.
Leg 1:Distance1.000Time9:00.90Pace9:00.90
With Stephen, Joseph, Jacob, and William.
Leg 2:Distance1.000Time8:01.60Pace8:01.60
With Joseph, Jacob, and William.
Leg 3:Distance1.000Time8:17.40Pace8:17.40
With Benjamin.
Leg 4:Distance6.000Time43:32.20Pace7:15.37
Alone, did a pickup for 1 K down the canyon.
Split 1:Distance5.280Time39:17.70Pace7:26.53
Split 2:Distance0.625Time3:24.70Pace5:27.52
Split 3:Distance0.095Time0:49.80Pace8:44.21

Black Crocs 2 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2016-06-10 07:51:42
Workout Totals: Distance6.000Time49:37.00Pace8:16.17
Taper day before the UVM. Benjamin was able to do a bit better than the day before - ran 3 miles on grass. Kids ran less in the AM due to the state track meet (USATF).

I did a quarter pickup at the end of the run in 81.8 on the road.

In the state meet Jenny and Joseph ran in the 3000. The conditions were horrible - 92 F, 5 pm, so the sunlight is still quite direct. I thought of a few things to mitigate the impact of the heat. First, I had them drink an ice smoothie 30 minutes before the race to keep the body cold. Second, I had them cut down the warm-up to just a 100 meter jog from the van to the start of the race 5 minutes before the start. Until then they sat in the van with AC on. That seemed to work, they ran fairly close to their recent PRs in spite of the conditions and performed better relative to their competition.

Joseph ran 11:23.62, 11 seconds off time-trial PR, 3 seconds off race PR. Splits 3:39, 3:47, 3:57 - last K was rough, but it was rougher for his competition.

Jenny - 12:28.25, splits 3:55, 4:16, 4:17 - same deal with the last 1 K.
Leg 1:Distance1.000Time8:07.20Pace8:07.20
With Joseph, Jacob, and William.
Leg 2:Distance1.000Time9:08.70Pace9:08.70
With Jacob and Stephen.
Leg 3:Distance3.000Time25:31.40Pace8:30.47
With Benjamin.
Leg 4:Distance1.000Time6:49.70Pace6:49.70
Split 1:Distance0.750Time5:27.90Pace7:17.20
Split 2:Distance0.250Time1:21.80Pace5:27.20

Black Crocs 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Utah Valley Half marathon (13.109 Miles) 01:17:45, Place overall: 12, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2016-06-11 05:50:59
Workout Totals: Distance15.930Time1:40:56.40Pace6:20.19
Ran in the Utah Valley Half today. 1:17:45, 12th overall, 1st master, $150. Lost about 25 seconds in the bathroom.

Brett Hales won with 1:05:45.

Benjamin was injured and not able to race. We did a lot of work to help the injured muscles heal, but the problem ended up bigger than what we had the ability to fix in such a short amount of time. He was able to jog 4 miles, some on grass, but was not anywhere near racing. Just to check if maybe the miracle had happened I had him do a 200 meter stride in front of our house. His first 100 was 20, then he slowed down to 23 due to uncooperating muscles. This was a sign to us that he should not start the race.

My race was rather strange. I felt quite decent up to 8 miles averaging a bit slower than 5:40 and feeling that I should be able to finish at 5:50 pace or so. Then I lost contact with Kyle Petersen, had a bathroom stop, and then for the life of me could not even run 6:00 pace. Not sure what happened - I was not feeling bad. Maybe I had not done enough long tempos and just do not have endurance past 8 miles. Maybe this is part of getting old - when I had somebody with me I could run, but when I was left alone I just could not find my normal toughness.

I am going to be more thorough to make sure long tempos happen. I am also realizing that I need to do 2 hard workouts a week with good rest in between. I have been doing more frequent light speed. Will see if that makes a difference.

Post-race was quite eventful. At the awards ceremony I was surprised to meet our blogger Mark Palamer who came here to run the marathon all the way from Florida. I invited him to join us for the rest of the day.

First we went to the USATF Utah championship. Jacob ran 800 in 2:38.79, perfect splits of 78,80. He got outkicked by McKay Wells on the home stretch, but it did help McKay run a PR of 2:35.88. This was the best track 800 that Jacob has run in competition. I was happy to see that he was finally able to pace himself properly in a competitive situation.

William ran 3:14.27 uncontested after the first 100 meters. Stephen played a goof ball today and ran 4:22.

Then we went to the OremFest "mile". It was a bit shorter, maybe only 1500, if that. The race offered small cash prizes for the kids going three deep. I was not sure if they did it by grade, so I signed up only Joseph, Jacob, and William hoping for the top three sweep. It turned out later they did it by grade, so we ended up with three wins. In retrospect I should have signed up Stephen as well. Next year if they have it in the same format, I will have Joseph, Jacob, William, Stephen, and Matthew.

Joseph got 5:16, Jacob 5:21, William did not time himself.

Matthew and Stephen ended up running about 1.5 miles for transportation purposes. Mark ended up doing some post-marathon running as well.

Afterwards, we all had dinner at our house.
Leg 1:Distance1.600Time12:45.70Pace7:58.56
Leg 2:Distance13.130Time1:17:44.60Pace5:55.26
The race.
Split 1:Distance3.000Time17:15.30Pace5:45.10
Splits were 5:29,5:34,6:12(uphill). Started out with Mike McPherson and Richard Harris and ran with them for 2 miles, then felt the pace was too fast. Towards the end of this mile Kyle Petersen caught up to me, and I followed him to 8 miles.
Split 2:Distance1.000Time5:52.40Pace5:52.40
With Kyle.
Split 3:Distance1.000Time5:43.30Pace5:43.30
With Kyle.
Split 4:Distance1.000Time5:41.40Pace5:41.40
Happy with the split.
Split 5:Distance1.000Time5:39.80Pace5:39.80
Also happy with this one.
Split 6:Distance0.980Time5:32.30Pace5:39.08
This was my last good mile.
Split 7:Distance1.020Time6:06.10Pace5:58.92
Lost contact with Kyle, and started to feel the urge to go to the bathroom.
Split 8:Distance1.000Time6:29.70Pace6:29.70
Lost about 25 seconds on the bathroom stop.
Split 9:Distance1.000Time6:13.80Pace6:13.80
What is going on?
Split 10:Distance1.000Time6:14.10Pace6:14.10
Still cannot get going.
Split 11:Distance1.000Time6:09.50Pace6:09.50
Tried to shift gears, not much happening.
Split 12:Distance0.130Time0:46.90Pace6:00.77
I think this stretch was long.
Leg 3:Distance1.200Time10:26.10Pace8:41.75

Black Crocs 2 Miles: 15.93
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Day of rest, went to church.

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

Fast Running Friend Workout - 2016-06-13 08:40:58
Workout Totals: Distance9.667Time1:15:45.90Pace7:50.25
Stephen was disappointed that his older brothers got cash, but he did not. So I told him I would give him $5 if he ran 3:45 in the 800 time trial, and $1 for each second under that. I knew that with the 400 PR of 1:40 he could have really milked the system, but I was OK with that. In the end I could never get him to go the right pace.

Benjamin ran 4 miles on grass. I joined him with Joseph, Jacob, and William for part of it. Younger kids ran their usual distances today.

Then I added another 5 miles, to make the total of about 9.
Leg 1:Distance0.400Time3:24.40Pace8:31.00
Leg 2:Distance0.248Time1:58.30Pace7:57.02
Leg 3:Distance0.171Time1:22.00Pace7:59.53
Leg 4:Distance0.124Time0:54.70Pace7:21.13
Leg 5:Distance0.124Time0:53.60Pace7:12.26
Leg 6:Distance3.600Time29:20.40Pace8:09.00
Leg 7:Distance5.000Time37:52.50Pace7:34.50

Black Crocs 2 Miles: 9.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2016-06-14 07:23:13
Workout Totals: Distance11.550Time1:36:44.60Pace8:22.56
Today I ran 5 with Jenny, then took Joseph, Jacob, William, Stephen, and Matthew to the track. Joseph and Jacob did 4x200 with 200 recovery. The purpose of the workout was for Jacob to learn how to feel what a 37 200 feels like. I feel this is going to be critical to his ability to qualify for the final in the 800 in the Junior Olympics Nationals. He will likely need to run 2:32. He has a shot if he paces it with Frank Shorter style precision running the splits of 37,38,39,38. Now when you are 10 years old and you are racing boys that open in 72 seconds or faster and then half of them or so fade and become a roadblock, this will be a quite challenge. So my thinking is that if he learns what 37 feels like very very well he might be able to pace himself right in a competitive situation.

So I told Joseph to purposefully try to mess Jacob's pacing up by running either too fast or too slow while I just jogged the diagonal to record the split. Jacob got 37.8, 40.3, 36.3, 37.8.

Then I had William do the same workout practicing 45.0 for 200 pace. William was more consistent - 45.6, 44.7, 44.8, 44.4. I did not pace him in it either again just doing diagonals, and jogging the recovery with him.

Then I added some distance on the track, and ran 2 miles with Benjamin in the evening. Benjamin did 6+2, starting to feel more normal, but still with enough residual pain that he cannot run full mileage and speed.
Leg 1:Distance5.000Time39:36.60Pace7:55.32
Leg 2:Distance0.250Time2:11.90Pace8:47.60
With Matthew.
Leg 3:Distance1.000Time9:11.90Pace9:11.90
With Stephen.
Leg 4:Distance0.780Time7:31.30Pace9:38.59
Joseph and Jacob's workout.
Split 1:Distance0.070Time0:37.80Pace9:00.00
Split 2:Distance0.125Time1:13.00Pace9:44.00
Split 3:Distance0.070Time0:40.30Pace9:35.71
Split 4:Distance0.125Time1:20.00Pace10:40.00
Split 5:Distance0.070Time0:36.30Pace8:38.57
Split 6:Distance0.125Time1:17.60Pace10:20.80
Split 7:Distance0.070Time0:37.80Pace9:00.00
Split 8:Distance0.125Time1:08.50Pace9:08.00
Leg 5:Distance0.780Time9:04.10Pace11:37.56
William's workout.
Split 1:Distance0.070Time0:45.60Pace10:51.43
Split 2:Distance0.125Time1:28.30Pace11:46.40
Split 3:Distance0.070Time0:44.70Pace10:38.57
Split 4:Distance0.125Time1:38.90Pace13:11.20
Split 5:Distance0.070Time0:44.80Pace10:40.00
Split 6:Distance0.125Time1:31.40Pace12:11.20
Split 7:Distance0.070Time0:44.40Pace10:34.29
Split 8:Distance0.125Time1:26.00Pace11:28.00
Leg 6:Distance1.700Time13:02.20Pace7:40.12
More distance around the track.
Leg 7:Distance2.040Time16:06.60Pace7:53.82
With Benjamin in the evening.

Black Crocs 2 Miles: 11.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2016-06-15 11:48:19
Workout Totals: Distance11.000Time1:17:49.90Pace7:04.54
Put Benjamin in charge of little kids runs today. They did their usual distances. Did a workout in the Provo Canyon. Ran the warm-up with Jenny (she did 5 total), then did 2x1 up (5:48,5:51), 3 down in 17:13 (5:48, 5:45, 5:40), and 1 up in 5:53 - all with 0.5 recovery jog.

Benjamin did 8 in the AM, some on grass, then 2 in the PM with some striding on the track - 2x100 in 18 seconds, 200 in 35, and 400 in 72. Was able to do it, which is a major improvement from Saturday morning, but still said it felt much harder than that pace should due to the stride abnormalities.
Leg 1:Distance2.280Time18:13.00Pace7:59.39
Leg 2:Distance1.000Time5:48.00Pace5:48.00
Uphill mile
Split 1:Distance0.500Time2:50.00Pace5:40.00
Split 2:Distance0.500Time2:58.00Pace5:56.00
Leg 3:Distance0.500Time4:37.00Pace9:14.00
Leg 4:Distance1.000Time5:51.30Pace5:51.30
One more uphill.
Leg 5:Distance0.500Time4:23.00Pace8:46.00
Leg 6:Distance3.000Time17:13.30Pace5:44.43
3 miles down
Leg 7:Distance0.500Time4:57.00Pace9:54.00
Leg 8:Distance1.000Time5:53.30Pace5:53.30
Final uphill mile.
Leg 9:Distance1.220Time10:54.00Pace8:56.07

Black Crocs 2 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fast Running Friend Workout - 2016-06-16 07:22:22
Workout Totals: Distance10.820Time1:40:58.60Pace9:19.94
Ran with Jenny, then with everybody else except Julia. Total of 12+. Benjamin did 8 + 2. Stephen did 1.7. Otherwise usual distances. Talked to Josh McAdams at the park - he was visiting Utah to run in the Rangar Relay.
Leg 1:Distance5.000Time39:33.30Pace7:54.66
With Jenny.
Leg 2:Distance0.570Time5:21.90Pace9:24.74
To the park with Benjamin, Joseph, Jacob, William, and Stephen.
Leg 3:Distance4.680Time50:23.70Pace10:46.09
At the park.
Split 1:Distance0.520Time4:39.40Pace8:57.31
With everybody.
Split 2:Distance0.520Time4:25.10Pace8:29.81
With everybody expect Stephen.
Split 3:Distance0.520Time16:59.20Pace32:40.00
With everybody except William and Stephen.
Split 4:Distance3.120Time24:20.00Pace7:47.95
With Benjamin.
Leg 4:Distance0.570Time5:39.70Pace9:55.96
Back to the house.

Black Crocs 2 Miles: 10.82
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fast Running Friend Workout - 2016-06-17 07:45:28
Workout Totals: Distance10.200Time1:17:30.30Pace7:35.91
Today William ran 0.5 down the canyon in 3:03.7 - new record, splits 90, 93. Joseph and Jacob did 1 mile. Joseph 5:28.6 (82,84,83,79), Jacob 5:35.2 (82,84,84,85) - new down the canyon records for both.

Benjamin was having issues with his hip in the morning, ran only 6, but then felt better in the evening and did 2 more volunteering 7:00 pace.

I paced William, then Joseph and Jacob. Then took the car to the car shop to get a few things checked out/fixed before the trip to Bozeman, and ran back the long way to get the distance for the day.
Leg 1:Distance0.300Time2:34.20Pace8:34.00
Warm-up with Joseph, Jacob, Benjamin, and William.
Leg 2:Distance0.500Time3:03.70Pace6:07.40
William 0.5 down the canyon - new record. Everybody helped pace.
Leg 3:Distance0.500Time4:28.90Pace8:57.80
Recovery with Joseph and Jacob. Benjamin took William home.
Leg 4:Distance1.000Time5:35.20Pace5:35.20
1 mile down the canyon with Joseph and Jacob.
Split 1:Distance1.000Time5:28.60Pace5:28.60
Joseph's time.
Split 2:Distance0.000Time0:06.60Pace0:00.00
Jacob's time.
Leg 5:Distance1.900Time17:02.30Pace8:58.05
Cool-down with Joseph and Jacob.
Leg 6:Distance6.000Time44:46.00Pace7:27.67
Long way from the car shop.

Black Crocs 2 Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fast Running Friend Workout - 2016-06-18 06:11:04
Workout Totals: Distance21.500Time2:28:02.20Pace6:53.13
Started with a 16 mile run - 8 from the house to the magic spot near the Vivian Park, and 8 back as a tempo run in 47:03. The tempo run was hard, but I was able to hold a steady pace. Some important stretches - 3 miles from Nunn's to the mouth of the canyon - 17:28, last 2 miles - 12:03, last uphill mile 6:08. This was my first long tempo this year not counting the half marathon and the 15 K races, and the first one period done in the middle of a long run. Never hit any fuel issues, but I did feel that the heart did not want to pump long and hard.

Then we went to the Run for the Refugees 5 K. This was more to support the idea of this unique type of fundraiser than to actually race. What is unique about it is that the race cost (if you do not want the shirt) is covered by the vendors that are selling the merchandise or getting exposure otherwise in compensation. You optionally can donate. That works out quite well since your budget has not been hit by the entry fees, and you know that all of it is going directly to the cause without the overhead of covering the race.

The course was a loop in the Indian Hills area of Provo, and involved a lot of steep hills, both up and down. It ended up being short, about 3.01 according to my map, but the hills made it worth about 3.20 according the Course Tool. I ran with Joseph and Jacob to make sure they did not beat their legs up too bad and had them hold back on the steep downhill sections. Benjamin ran with William. He asked me at the start if he could race it, but I told him absolutely no on that course given his current fragile state, but it was a good sign that he felt good enough to ask.

Joseph ran 21:04, I ran 21:09 with Jacob, William got 23:30, Sarah ran the flat, downhill, and moderate uphill, and walked the steep uphill in 31:59 (32:22 from the gun, with the crowd it took her a while to make it to the start). This was a confidence builder for her, as she is not good with hills even when not pregnant, and she is 24 weeks pregnant now.

Then the kids ran the 1 K. Initially the plan was to have Joseph run hard although not too hard, have William and Jacob pace Stephen, and have me pace Matthew. But Stephen was playing a bum, at one point and for quite a while he was behind Matthew. So I told William and Jacob to just go for it. Joseph got 3:43 (1st), Jacob 3:57 (3rd), William was around 4:30 (4th), Stephen 5:26, Matthew 5:34.
Leg 1:Distance8.000Time59:00.40Pace7:22.55
Distance to dump some glycogen.
Leg 2:Distance8.000Time47:03.60Pace5:52.95
Tempo run from the magic mark near Vivian Park to the house. Made easier by Hawk Harper's new triangle marks on the trail.
Leg 3:Distance0.250Time2:09.30Pace8:37.20
To the start of the race.
Leg 4:Distance4.410Time32:22.20Pace7:20.41
Run for the Refugees. Ran with Joseph and Jacob, then ran back to meet Benjamin and William, to the finish with them, then back to check on Sarah, and some more distance.
Split 1:Distance3.010Time21:09.30Pace7:01.69
Split 2:Distance0.300Time2:21.10Pace7:50.33
Split 3:Distance1.100Time8:51.80Pace8:03.45
Leg 5:Distance0.620Time5:34.80Pace9:00.00
Paced Matthew through the 1 K.
Leg 6:Distance0.220Time1:51.90Pace8:28.64
To the car.

Black Crocs 2 Miles: 21.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fast Running Friend Workout - 2016-06-20 07:26:14
Workout Totals: Distance10.040Time1:22:56.90Pace8:15.71
Benjamin and I did 10, I think Jenny and Julia ran a bit less than usual, usual distances for everybody else. Stephen ran on the "big boy" course. I decided to try to make him run in a fartlek, and it seems to have worked - he ended up with a better quality effort.
Leg 1:Distance6.000Time47:41.50Pace7:56.92
With Benjamin.
Leg 2:Distance1.040Time9:16.40Pace8:55.00
With Benjamin, Stephen, Joseph, Jacob, and Julia.
Leg 3:Distance3.000Time25:59.00Pace8:39.67
With Joseph, Jacob, and Benjamin.

Black Crocs 2 Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fast Running Friend Workout - 2016-06-21 07:25:04
Workout Totals: Distance10.349Time1:28:35.10Pace8:33.59
Took Benjamin, Joseph, Jacob, William, Stephen, and Matthew for a track workout.

Joseph and Jacob did 2x400 (78.8, 83.4) with 200 recovery, then full rest and 500 in 1:40.4 for Jacob, and 1:37 for Joseph. Jacob was struggling today, not sure why - maybe the 5 K on Saturday took too much out of him, or maybe it was just too warm - the temperatures were in the 70F range when we started.

Benjamin did 2000 in 6:07.6 with a negative split - first 1 K in 3:08.4, then 2:59.2. I was happy to see that he retained some zip in his legs through the injuries.

William did the same workout as Joseph and Jacob - first 400 in 93.0, second in 91.8. The first one was evenly split, the second was rather odd - he opened in 42.4, then faded.

Stephen ran 2 miles + 2x100 21.3 (new record), and 22.0. Matthew did 100 in 29.8 and 400 in 2:23.7. In the 100 he did not hold on to my hand.
Leg 1:Distance1.100Time10:19.00Pace9:22.73
Leg 2:Distance0.405Time4:16.60Pace10:33.58
Joseph and Jacob's workout.
Split 1:Distance0.070Time0:37.70Pace8:58.57
Split 2:Distance0.070Time0:41.10Pace9:47.14
Split 3:Distance0.125Time1:34.40Pace12:35.20
Split 4:Distance0.070Time0:41.10Pace9:47.14
Split 5:Distance0.070Time0:42.30Pace10:04.29
Leg 3:Distance0.062Time0:29.80Pace8:00.65
Matthew 100 meters - without holding the hand.
Leg 4:Distance0.700Time6:07.60Pace8:45.14
Benjamin's 2000 - splits every 200.
Split 1:Distance0.070Time0:37.70Pace8:58.57
Split 2:Distance0.070Time0:37.80Pace9:00.00
Split 3:Distance0.070Time0:37.90Pace9:01.43
Split 4:Distance0.070Time0:37.70Pace8:58.57
Split 5:Distance0.070Time0:37.30Pace8:52.86
Split 6:Distance0.070Time0:37.30Pace8:52.86
Split 7:Distance0.070Time0:36.80Pace8:45.71
Split 8:Distance0.070Time0:36.60Pace8:42.86
Split 9:Distance0.070Time0:36.00Pace8:34.29
Split 10:Distance0.070Time0:32.50Pace7:44.29
Leg 5:Distance0.405Time4:47.00Pace11:48.64
William's workout.
Split 1:Distance0.070Time0:46.50Pace11:04.29
Split 2:Distance0.070Time0:46.50Pace11:04.29
Split 3:Distance0.125Time1:42.20Pace13:37.60
Split 4:Distance0.070Time0:42.40Pace10:05.71
Split 5:Distance0.070Time0:49.40Pace11:45.71
Leg 6:Distance0.070Time0:37.50Pace8:55.71
Jogging across the field.
Leg 7:Distance0.170Time1:40.40Pace9:50.59
Joseph and Jacob's 500, timed Jacob.
Split 1:Distance0.100Time0:59.10Pace9:51.00
Split 2:Distance0.070Time0:41.30Pace9:50.00
Leg 8:Distance0.062Time0:21.30Pace5:43.55
Stephen's 100.
Leg 9:Distance0.065Time0:31.40Pace8:03.08
Not sure what this was.
Leg 10:Distance0.248Time2:23.70Pace9:39.44
400 with Matthew.
Leg 11:Distance0.000Time0:02.50Pace0:00.00
False start.
Leg 12:Distance0.062Time0:22.00Pace5:54.84
Another 100 with Stephen.
Leg 13:Distance1.000Time9:36.60Pace9:36.60
Back to the house.
Leg 14:Distance1.000Time8:25.40Pace8:25.40
With Jacob.
Leg 15:Distance5.000Time38:34.30Pace7:42.86

Black Crocs 2 Miles: 10.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fast Running Friend Workout - 2016-06-22 06:37:48
Workout Totals: Distance11.250Time1:19:55.10Pace7:06.23
Did a workout. Same as last week. 2x1 mile up (5:46.3,6:06.3), 3 down (16:44.1), and 1 more up 6:04.9. The wind on the second and the third mile was very strong. In both I was headed for sub-6:00 at 1 K, but then slowed down to 6:20-6:30 pace over the last 600 meters. The wind did help in the 3 mile down, though, making it quite a bit easier than last week.

The younger kids ran their usual distances. Do not remember what Benjamin's total was - I am thinking he did 6+4 or 8+2 in two runs.
Leg 1:Distance2.280Time17:43.50Pace7:46.45
Leg 2:Distance1.000Time5:46.30Pace5:46.30
Interval up the canyon.
Leg 3:Distance0.500Time4:52.00Pace9:44.00
Leg 4:Distance1.000Time6:06.30Pace6:06.30
One more up the canyon, strong winds at the end.
Leg 5:Distance0.500Time4:43.80Pace9:27.60
Leg 6:Distance3.000Time16:44.10Pace5:34.70
Down the canyon, strong tail wind in places.
Leg 7:Distance0.500Time5:01.70Pace10:03.40
Leg 8:Distance1.000Time6:04.90Pace6:04.90
Last interval up the canyon, strong winds again.
Leg 9:Distance1.220Time10:33.50Pace8:39.26
Leg 10:Distance0.250Time2:19.00Pace9:16.00
With Matthew.

Black Crocs 2 Miles: 11.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fast Running Friend Workout - 2016-06-23 07:32:46
Workout Totals: Distance12.040Time1:35:02.80Pace7:53.65
12 easy today. The boys are tapering for the regional meet in Bozeman. Jenny ran a bit less due to a cold today.
Leg 1:Distance6.000Time47:36.50Pace7:56.08
With Benjamin.
Leg 2:Distance2.040Time17:32.60Pace8:35.98
With William, Joseph, and Jacob.
Leg 3:Distance1.000Time7:41.90Pace7:41.90
With Jacob.
Leg 4:Distance3.000Time22:11.80Pace7:23.93

Black Crocs 2 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fast Running Friend Workout - 2016-06-24 06:30:24
Workout Totals: Distance12.140Time1:26:10.10Pace7:05.87
12 total with a 3 mile tempo down the canyon in 16:40. Then drove the boys to Bozeman.

Benjamin, Joseph, Jacob, and William did light running this morning. Other kids ran their usual distances.

Benjamin and Joseph raced the 3000 when we got there. The conditions were finally good - aside from a 7.5 hour drive and still being at an elevation (4800 feet). But finally no major wind, cloudy skies, and 60 F or so temperature.

Fortunately Benjamin had somebody to run with - Teagan Olson from Montana. Teagan is a 9:51 3200 meter runner which would indicate that he should be able to run at least 9:20 in the 3000 even if he is not having the greatest day. For some reason, though, I noticed a pattern that when high school runners come to the USATF meet, they do not run anywhere near what they run in high school meets. Do they get out of shape that fast, or maybe just not enough girls they care about that are watching?

Our goal was for Benjamin to run something in the 9:10-9:15 range so he would be going into the nationals with a mark that would ensure being in the fast heat. Taking Benjamin's 2000 workout on Tuesday where he demonstrated that he could run 2:59 after a 3:08, I figured it would be OK for him to start conservatively. So I told him to follow Teagan for as long as the pace was 75 per quarter or faster. They did 74,75,76. Then I told Benjamin he needed to run 72. He told me to shut up, but then 100 meters later took the lead and made an effort to get the pace to where it ought to be. 74, 73 (6:12 at 2000) - Teagan fell back during this lap and ended up with 9:39. 75,74, and 34 for the last 200. Official time 9:16.10, new regional meet record. Not much of a record due to the lack of competitiveness in these meets in the high school age divisions, but hopefully it will act as a motivator for faster runners to come and try to beat it.

Last 1 K I think was a high 3:03. I am very encouraged that Benjamin could run this fast alone in the last kilometer of a race at altitude after not completely jogging the first 2 while still recovering from an injury. Now we just need to bring him healthy to the nationals.

Joseph ran 11:13.59 taking 4th place in his age division - an official PR, but I was expecting at least 10 seconds faster - even after the first 2 K I was still expecting 10 seconds faster. He had some issues. I noticed in the warm-up that his form looked funny. I asked him if his legs were OK, he told me yes. In retrospect it was a mistake, I should have massaged him anyway. He opened with 83, then 90, 87, 89, 91 hitting 2 K in 7:20. Normally after this he would be running no slower than 93,91, and 43 giving him 3:47 for the last 1 K. But his legs seized up - probably from sitting for 7 hours in the car - and he could not move - so 3:53 for the last 1 K. Well, at least he ran a PR, and hopefully can get into the fast heat at the nationals. His race was won by Jayden Fitzjerald in 10:40, which is a new regional meet record.

Benjamin jogged 2 more miles later at night after we got to the hotel.
Leg 1:Distance12.140Time1:26:10.10Pace7:05.87
My run today.
Split 1:Distance6.520Time48:26.60Pace7:25.80
Distance to dump some glycogen.
Split 2:Distance3.000Time16:40.20Pace5:33.40
Tempo run down the canyon - splits 5:35,5:34,5:31.
Split 3:Distance2.620Time21:03.30Pace8:02.18

Black Crocs 2 Miles: 12.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fast Running Friend Workout - 2016-06-25 07:09:51
Workout Totals: Distance10.500Time1:29:58.40Pace8:34.13
Easy runs today for me and Benjamin, we both did 10, although not all of it together. Joseph ran 4.

Jacob and William raced the 800 in the regional meet. Jacob ran 2:43.90 taking second after Tillman Bartholomew who ran 2:39.65. Jacob ran OK in the first 200 (37), then sort of OK in the second 200 (41), and then he lost steam and ran 85 for the last 400 at a more or less even pace. Tillman caught him at 500, and Jacob could not go with him. I was actually expecting something along those lines from Jacob today given the stress of travelling, warm weather, and having to wait until 3:30 pm to start the race. Due to the rolling schedule we did not know when the race would start, so we showed up at 10 am just in case and waited. Next time I am going to make a strong push for the race directors to commit for each race to start it no earlier than a certain reasonable time so you can at least plan somewhat.

William managed to run a PR, though - 3:11.99. I was quite happy with that given the circumstances. I think he is just more fit. I was not quite as happy about his splits, though. Well, I was happy about 89 for the first quarter, but not happy at all about 1:42 for the second. I supposed this means he is capable of a low 3:00, but just like Jacob, due to the fatigue of travel and the stresses of the day he could run his race pace only for the first lap.

He got beat by McCallen Campbell from Idaho who ran 3:03.71 - also not his best time by at least 10 seconds. McCallen is a son of Brady Campbell who is Carson Campbell's brother.

Then we drove home. On the way back we took a different route going through Dillon, and made a slightly faster time - 7 hours and 20 minutes.
Leg 1:Distance4.000Time33:19.70Pace8:19.93
Leg 2:Distance6.000Time46:03.10Pace7:40.52
Leg 3:Distance0.500Time4:39.70Pace9:19.40
Leg 4:Distance0.000Time3:11.90Pace0:00.00
Split 1:Distance0.000Time0:20.10Pace0:00.00
Split 2:Distance0.000Time1:35.80Pace0:00.00
Split 3:Distance0.000Time1:16.00Pace0:00.00
Leg 5:Distance0.000Time2:44.00Pace0:00.00
Split 1:Distance0.000Time0:18.50Pace0:00.00
Split 2:Distance0.000Time1:22.40Pace0:00.00
Split 3:Distance0.000Time1:03.10Pace0:00.00

Black Crocs 2 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Day or rest. Went to church as usual. Took a nap in the afternoon as usual. In the evening Sarah and I went to a marriage fireside. The speaker talked about 95/5 principle, as opposed to 50/50. You do 95%, you expect your spouse to do 5%. If both husband and wife take this approach, the marriage works great.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fast Running Friend Workout - 2016-06-27 07:29:28
Workout Totals: Distance11.000Time1:17:02.30Pace7:00.21
Did my 2x1 up + 3 down + 1 up workout. The times were 5:50, 6:05, 16:42, 6:13 - strong wind again. Felt energetic in the warm up, then by the first interval the energy disappeared. I was able to run OK in the 3 mile down, but it was different - the splits were 5:34,5:33,5:35.

The kids ran their usual distances today on their own. Benjamin did 6 + 4, still dealing with hip issues.
Leg 1:Distance2.280Time17:20.60Pace7:36.40
Leg 2:Distance1.000Time5:50.20Pace5:50.20
Leg 3:Distance0.500Time4:47.90Pace9:35.80
Leg 4:Distance1.000Time6:05.00Pace6:05.00
up, strong wind at the end
Leg 5:Distance0.500Time4:44.90Pace9:29.80
Leg 6:Distance3.000Time16:42.30Pace5:34.10
Leg 7:Distance0.500Time4:36.70Pace9:13.40
Leg 8:Distance1.000Time6:13.20Pace6:13.20
up, strong wind at the end
Leg 9:Distance1.220Time10:41.50Pace8:45.82

Black Crocs 2 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fast Running Friend Workout - 2016-06-28 06:38:39
Workout Totals: Distance9.160Time1:10:36.50Pace7:42.50
Today was a busy day. Julia was at the girl's camp and ran some distance close to 3 miles. In the morning I ran with 4 Jenny, another mile alone, then took Joseph and Jacob - with Benjamin helping me - for a 2 mile time trial down the canyon - Joseph's idea, he wanted to know how fast he could run 2 miles down the canyon. I tried to pace the boys for 88 seconds per quarter, and that ended up being pretty close to their fitness for today. Jacob struggled but still ran 5:53/5:57. Joseph did 5:52/5:54. Afterwards both of them were feeling it in the legs.

Benjamin was having hip issues, but was able to do a 5.02 tempo run in 29:16 (including the run with the boys) with 2 breaks to stretch. He ran total of 11.5 in two runs - 7.5 + 4.

Then I took Jenny to the girl's camp where I volunteered to stay overnight for security. I added another 4.25 miles there. The elevation varied between 8800 and 9100 feet and needless to say the course was hilly.
Leg 1:Distance5.010Time39:15.10Pace7:50.08
First 4 with Jenny.
Leg 2:Distance0.450Time4:38.90Pace10:19.78
With Joseph, Jacob, and Benjamin.
Leg 3:Distance2.000Time11:50.40Pace5:55.20
With Joseph, Jacob, and Benjamin down the canyon. Joseph and Benjamin were a bit a head with 11:46.
Leg 4:Distance1.700Time14:52.10Pace8:44.76
Cool-down with Joseph and Jacob.
Fast Running Friend Workout - 2016-06-28 20:09:11
Workout Totals: Distance4.250Time34:39.60Pace8:09.32
Measured the course for Jenny and Julia's run in the morning and tried it out. Put in around 7:20-7:30 effort, actual pace was 8:10 on average, but it varied a lot with the terrain.
Leg 1:Distance4.250Time34:39.60Pace8:09.32
Hilly run at 8800 - 9100 feet at the girl's camp.

Black Crocs 2 Miles: 13.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fast Running Friend Workout - 2016-06-29 07:03:53
Workout Totals: Distance10.150Time1:26:19.40Pace8:30.29
I ran at the girl's camp this morning. Jenny and Julia did 4.25. It was hard for them - both struggle with low iron, and the course was at 9000 feet with hills. They did manage to average sub-10:00, though, which I thought was very good. Once we were done, I ran some more to reach the goal of 10 miles for the day.

Benjamin did 8+2, everybody else their usual distances.
Leg 1:Distance4.250Time40:04.50Pace9:25.76
With Jenny and Julia.
Leg 2:Distance5.900Time46:14.90Pace7:50.32
Leg 3:Distance0.000Time0:00.00Pace0:00.00
Split 1:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:00.00Pace0:00.00

Black Crocs 2 Miles: 10.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fast Running Friend Workout - 2016-06-30 08:07:08
Workout Totals: Distance10.080Time1:21:46.20Pace8:06.73
Total of 10. All with the kids. Benjamin did 8+2, Jenny 2, Julia 3, Joseph and Jacob 4, William 2, Stephen 1, Matthew 0.25. Benjamin had a cold, but we were able to work around it by taking water breaks every mile. From what I have observed, it appears he is very sensitive to dehydration - even when healthy right now and under moderate temperatures/sun exposure he can get very tired if he does not take in water frequently. When he has a cold, things are significantly worse.
Leg 1:Distance1.020Time9:10.30Pace8:59.51
With Benjamin, Joseph, Jacob, William, and Stephen plus Matthew and Mary in the stroller.
Leg 2:Distance1.020Time8:12.40Pace8:02.75
Same company minus Benjamin and Stephen.
Leg 3:Distance0.250Time2:20.70Pace9:22.80
With Matthew.
Leg 4:Distance2.040Time16:42.30Pace8:11.32
With Joseph and Jacob.
Leg 5:Distance0.750Time5:34.50Pace7:26.00
Leg 6:Distance5.000Time39:46.00Pace7:57.20
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Black Crocs 2 Miles: 281.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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