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
253.227.3048.122.87311.51
Camouflage Crocs 2 Miles: 311.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Jun 01, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.620.000.120.3710.11

Fast Running Friend Workout - 2017-06-01 09:08:45
Workout Totals: Distance10.116Time1:17:08.20Pace7:37.51
Did 200 time trials on the track with the kids today. Joseph ran 31.7, Jacob 32.1, William 36.8, Stephen 42.6. Matthew set a record in 400 breaking 2:00 for the first time without holding the hand - 1:54.5. His splits were 24,28,32,30. He overcame the severe crash in the second half and maintained a decent pace. I did a total of a little over 10, more or less usual distances for the kids.
Leg 1:Distance0.248Time2:07.40Pace8:33.71
400 - with Matthew - first try.
Leg 2:Distance0.500Time4:49.90Pace9:39.80
Jogged a bit more to warm up.
Leg 3:Distance0.124Time0:32.50Pace4:22.10
Joseph and Jacob - 200.
Split 1:Distance0.124Time0:31.70Pace4:15.65
Cumilative:Distance0.124Time0:31.70Pace4:15.65
Joseph
Split 2:Distance0.000Time0:00.80Pace0:00.00
Cumilative:Distance0.124Time0:32.50Pace4:22.10
Jacob.
 
Leg 4:Distance0.124Time0:36.80Pace4:56.77
William - 200.
Leg 5:Distance0.124Time0:42.60Pace5:43.55
Stephen - 200.
Leg 6:Distance0.248Time1:54.50Pace7:41.69
Matthew 400 - second try.
Leg 7:Distance0.124Time0:32.10Pace4:18.87
Joseph and Jacob - 200.
Leg 8:Distance0.124Time0:42.70Pace5:44.35
Stephen - 200, second try.
Leg 9:Distance1.000Time9:15.80Pace9:15.80
More distance on the track.
Leg 10:Distance1.000Time8:07.60Pace8:07.60
Do not remember who this was with, probably Joseph and Jacob.
Leg 11:Distance6.500Time47:46.30Pace7:20.97
Alone.

Camouflage Crocs 2 Miles: 10.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 02, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.002.000.0012.12

Fast Running Friend Workout - 2017-06-02 08:16:22
Workout Totals: Distance12.115Time1:34:49.10Pace7:49.59
Did a track workout with Julia (Jacob helped a little bit) - 2000 in 8:34, then 1000 in 3:59, and 600 in 2:22. She was struggling today but completed the workout. Then ran a 2 mile tempo on the ward course (out and back, hills) in 11:32. Usual distances for everybody today.
Leg 1:Distance2.040Time17:37.60Pace8:38.43
With Stephen and William.
Leg 2:Distance1.000Time7:39.40Pace7:39.40
With William - I think.
Leg 3:Distance0.900Time7:49.50Pace8:41.67
To the track with Julia and Jacob.
Leg 4:Distance1.242Time8:34.10Pace6:53.93
2000 on the track with Julia and Jacob.
Leg 5:Distance0.000Time0:01.90Pace0:00.00
False start.
Leg 6:Distance0.622Time3:59.20Pace6:24.57
1000 on the track with Julia.
Leg 7:Distance0.124Time1:24.30Pace11:19.84
Recovery.
Leg 8:Distance0.373Time2:22.50Pace6:22.04
600 on the track with Julia.
Leg 9:Distance1.050Time9:44.80Pace9:16.95
Back to the house.
Leg 10:Distance0.500Time3:58.50Pace7:57.00
Jog to the start of the 2 mile tempo course.
Leg 11:Distance2.000Time11:32.50Pace5:46.25
2 mile tempo on the ward course .
Leg 12:Distance0.500Time4:10.80Pace8:21.60
Cool-down.
Leg 13:Distance0.624Time4:59.40Pace7:59.81
To the park alone.
Leg 14:Distance0.520Time4:43.30Pace9:04.81
With Matthew at the park.
Leg 15:Distance0.620Time6:11.30Pace9:58.87
Back to the house with Matthew.

Camouflage Crocs 2 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jun 03, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.710.004.000.0016.71

Fast Running Friend Workout - 2017-06-03 07:44:09
Workout Totals: Distance16.709Time2:13:35.90Pace7:59.74
Did 2x2 down the canyon today in the middle of 12, and then for the last repeat of sorts ran 1500 on the track in the USATF meet. It went better than I expected. I was hoping for about 11:20 for the two mile intervals, but was able to do 11:06/11:01. Then I was able to run 4:59.07 in the 1500. Our boys ran as well:

Joseph 5:08.67 official track PR, though he split faster in 1 mile time trial
Jacob 5:18.69
William 5:51.84 PR
Stephen 6:36.72 PR and much better quality than his 7:17 mile - this one is worth 7:08. Perfect splits too - 1:46,1:46,1:47, and 1:16 (1:42 pace) for the last 300.

Then we ran a cool-down with Evan Coon, a 13-year-old boy that outkicked me by a second in the last 100. Jayden Fitzgarrald won the heat with 4:53.
 
Leg 1:Distance4.030Time30:30.70Pace7:34.27
Warm-up.
Leg 2:Distance2.000Time11:06.00Pace5:33.00
First interval.
Leg 3:Distance2.000Time16:00.60Pace8:00.30
Recovery.
Leg 4:Distance2.000Time11:01.50Pace5:30.75
Second interval.
Leg 5:Distance2.030Time15:35.50Pace7:40.84
Back to the house.
Leg 6:Distance0.298Time2:22.80Pace7:59.19
Warm-up for 1500.
Leg 7:Distance0.000Time6:38.50Pace0:00.00
Timed William and Stephen (a bit off).
Split 1:Distance0.000Time5:53.20Pace0:00.00
Cumilative:Distance0.000Time5:53.20Pace0:00.00
Split 2:Distance0.000Time0:45.30Pace0:00.00
Cumilative:Distance0.000Time6:38.50Pace0:00.00
 
Leg 8:Distance0.000Time5:18.90Pace0:00.00
Timed Joseph and Jacob - a bit off as well.
Split 1:Distance0.000Time5:09.60Pace0:00.00
Cumilative:Distance0.000Time5:09.60Pace0:00.00
Split 2:Distance0.000Time0:09.30Pace0:00.00
Cumilative:Distance0.000Time5:18.90Pace0:00.00
 
Leg 9:Distance0.931Time4:58.90Pace5:21.05
1500 race. Splits 76, 82, 80, and about the same pace to the finish.
Leg 10:Distance2.900Time25:20.50Pace8:44.31
Cool-down.
Leg 11:Distance0.520Time4:42.00Pace9:02.31
With Matthew.

Camouflage Crocs 2 Miles: 16.71
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jun 04, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest, went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jun 05, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.020.002.250.2510.52

Fast Running Friend Workout - 2017-06-05 08:14:10
Workout Totals: Distance10.520Time1:17:55.70Pace7:24.46
Paced Julia through a workout - 2 miles in a fartlek on the hilly ward course, then 1 more mile down on that same course. Paced Stephen on that same course - he got 15:35.9 in spite of the fall at the end. Very even splits, nothing slower than 2:04 which was on the worst part of the course. Then finished the run with Joseph, Jacob, and William - they did their usual 0.25 pickups at the end, except this time Joseph and Jacob joined William for his.

Then ran that same course myself. It was tough - I think the 20 mile run on Saturday + fast Sunday gave me a good glycogen dump. I barely broke 12:00.

Jenny did 6, I think, with a tempo pickup at the end.
Leg 1:Distance0.500Time4:23.10Pace8:46.20
Warm-up.
Leg 2:Distance2.000Time14:27.50Pace7:13.75
Pace Julia through a 2 mile fartlek on the hills.
Leg 3:Distance1.000Time7:04.40Pace7:04.40
Paced Julia for a mostly downhill mile.
Leg 4:Distance0.500Time5:07.10Pace10:14.20
Cool-down with Julia.
Leg 5:Distance2.000Time15:35.90Pace7:47.95
Paced Stephen with Joseph, Jacob, and William helping.
Leg 6:Distance1.000Time7:32.70Pace7:32.70
With William, Joseph, and Jacob - 0.25 pickup at the end.
Split 1:Distance0.750Time6:03.60Pace8:04.80
Cumilative:Distance0.750Time6:03.60Pace8:04.80
Split 2:Distance0.250Time1:29.10Pace5:56.40
Cumilative:Distance1.000Time7:32.70Pace7:32.70
 
Leg 7:Distance1.000Time7:19.50Pace7:19.50
With Joseph and Jacob, 0.25 fast at the end.
Split 1:Distance0.750Time5:58.10Pace7:57.47
Cumilative:Distance0.750Time5:58.10Pace7:57.47
Split 2:Distance0.250Time1:21.40Pace5:25.60
Cumilative:Distance1.000Time7:19.50Pace7:19.50
 
Leg 8:Distance2.000Time11:57.30Pace5:58.65
2 mile tempo on the ward course - hills.
Leg 9:Distance0.520Time4:28.20Pace8:35.77
With Matthew.

Camouflage Crocs 2 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jun 06, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.040.002.000.0011.04

Fast Running Friend Workout - 2017-06-06 08:08:00
Workout Totals: Distance11.040Time1:22:08.80Pace7:26.45
Paced Sarah through her 2 mile tempo in 16:05, then ran back and ran that same course myself in 11:01. Sarah lost a few seconds on trying to avoid a collision with a biker.

Usual distances for the kids.

I felt sluggish at the start of my tempo, but was able to find a rhythm. Much better than yesterday.
Leg 1:Distance0.970Time8:25.30Pace8:40.93
Warm-up - part with Sarah.
Leg 2:Distance2.000Time16:05.10Pace8:02.55
Paced Sarah through 2 miles down the canyon.
Leg 3:Distance2.000Time15:37.50Pace7:48.75
Back on the same stretch - easy pace.
Leg 4:Distance2.000Time11:01.50Pace5:30.75
Tempo down the same stretch.
Leg 5:Distance3.030Time22:51.20Pace7:32.54
Cool-down back to the car.
Leg 6:Distance1.040Time8:08.20Pace7:49.42
At the park.
Split 1:Distance0.520Time4:35.30Pace8:49.42
Cumilative:Distance0.520Time4:35.30Pace8:49.42
With Matthew.
Split 2:Distance0.520Time3:32.90Pace6:49.42
Cumilative:Distance1.040Time8:08.20Pace7:49.42
Alone.
 

Camouflage Crocs 2 Miles: 11.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jun 07, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.890.000.500.7511.14

Fast Running Friend Workout - 2017-06-07 08:29:28
Workout Totals: Distance11.140Time1:25:57.40Pace7:42.96
Usual runs with the kids with pickups for 0.25 with Joseph, Jacob, William, and Julia. Usual runs for everybody. Did 0.5 pickup uphill at the end in 2:53.
Leg 1:Distance2.040Time17:35.20Pace8:37.25
With William and Stephen.
Leg 2:Distance1.000Time7:51.90Pace7:51.90
With William - 0.25 pickup.
Split 1:Distance0.750Time6:23.10Pace8:30.80
Cumilative:Distance0.750Time6:23.10Pace8:30.80
Split 2:Distance0.250Time1:28.80Pace5:55.20
Cumilative:Distance1.000Time7:51.90Pace7:51.90
 
Leg 3:Distance0.570Time3:54.80Pace6:51.93
Met Julia and ran a fast 0.25 with her.
Split 1:Distance0.320Time2:28.30Pace7:43.44
Cumilative:Distance0.320Time2:28.30Pace7:43.44
Split 2:Distance0.250Time1:26.50Pace5:46.00
Cumilative:Distance0.570Time3:54.80Pace6:51.93
 
Leg 4:Distance4.000Time31:08.30Pace7:47.08
With Joseph and Jacob - fast 0.25 at the end.
Split 1:Distance3.750Time29:47.90Pace7:56.77
Cumilative:Distance3.750Time29:47.90Pace7:56.77
Split 2:Distance0.250Time1:20.40Pace5:21.60
Cumilative:Distance4.000Time31:08.30Pace7:47.08
 
Leg 5:Distance3.010Time20:46.30Pace6:54.05
Alone - pickup for 0.5 uphill.
Split 1:Distance2.510Time17:52.60Pace7:07.33
Cumilative:Distance2.510Time17:52.60Pace7:07.33
Split 2:Distance0.500Time2:53.70Pace5:47.40
Cumilative:Distance3.010Time20:46.30Pace6:54.05
 
Leg 6:Distance0.520Time4:40.90Pace9:00.19
With Matthew at the park.

Camouflage Crocs 2 Miles: 11.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jun 08, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

Fast Running Friend Workout - 2017-06-08 08:28:18
Workout Totals: Distance10.560Time1:25:17.60Pace8:04.62
Drove with Jenny to the airport early in the morning and picked up Polina Carlson. Hyrum asked us if she could stay with us for the UVM Half. She will be here until Tuesday. Usual runs, usual distances for the kids, easy pace.
Leg 1:Distance2.040Time17:32.00Pace8:35.69
With William and Stephen - I think.
Leg 2:Distance1.000Time8:13.70Pace8:13.70
Do not remember - I think this was with William.
Leg 3:Distance4.000Time32:54.60Pace8:13.65
With Joseph and Jacob.
Leg 4:Distance3.000Time21:50.50Pace7:16.83
Alone.
Leg 5:Distance0.520Time4:46.80Pace9:11.54
With Matthew.

Camouflage Crocs 2 Miles: 10.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jun 09, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.920.000.000.007.92

Fast Running Friend Workout - 2017-06-09 08:03:22
Workout Totals: Distance7.920Time1:27:57.40Pace11:06.34
A bit of a taper for the UV Half tomorrow. Paced Sarah through 2 miles down the canyon in 15:55 - her first time under 16:00 in this workout. Then spoke at the expo, then drove the kids to the USATF Utah track championship. The conditions were the worst I have ever seen - Corner Canyon track is very windy - we were getting 20 mph, and the starting time of 5 pm made it so the race was run in 98F. I told the kids the goal was to finish (in one piece) :-) They did:

Joseph 11:51
Jacob 12:10
Jenny 12:51
Julia 13:58

Joseph won 11-12 competitively, Jenny and Julia won their divisions via absence of competitors. I wonder if you are the only entrant and you DNF if you would still be considered a winner :-)

On the positive side of things, the winners got cool USATF Champion shirts.
Leg 1:Distance1.000Time9:22.40Pace9:22.40
Warm-up with Sarah.
Leg 2:Distance2.000Time15:55.60Pace7:57.80
Paced Sarah through a 2 mile tempo down the canyon.
Leg 3:Distance4.400Time31:41.50Pace7:12.16
More distance afterwards.
Leg 4:Distance0.000Time13:59.00Pace0:00.00
Timed Jenny and Julia - 3000.
Split 1:Distance0.000Time12:53.70Pace0:00.00
Cumilative:Distance0.000Time12:53.70Pace0:00.00
Split 2:Distance0.000Time1:05.30Pace0:00.00
Cumilative:Distance0.000Time13:59.00Pace0:00.00
 
Leg 5:Distance0.000Time12:10.90Pace0:00.00
Timed Joseph and Jacob - 3000.
Split 1:Distance0.000Time11:51.80Pace0:00.00
Cumilative:Distance0.000Time11:51.80Pace0:00.00
Split 2:Distance0.000Time0:19.10Pace0:00.00
Cumilative:Distance0.000Time12:10.90Pace0:00.00
 
Leg 6:Distance0.520Time4:48.00Pace9:13.85
With Matthew.

Camouflage Crocs 2 Miles: 7.92
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jun 10, 2017
Race: Utah Valley Half Marathon (13.109 Miles) 01:15:04, Place overall: 11, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.450.0013.110.0020.56

Fast Running Friend Workout - 2017-06-10 05:29:18
Workout Totals: Distance20.558Time2:17:28.60Pace6:41.24
Utah Valley Half, 1:15:04, 11th overall, really 3rd master, but got 2nd master award because Scott Keate finished 5th overall - $100.

Another race "out of a hat" this year. Apparently my little tweaks - sweet potatoes for lunch, almost daily 2 mile tempos, and additional jogging after Matthew's runs have done me some good. This is a course PR for me (though I should add that when I was younger I was running the full and split faster in the first half - though never in the second), and almost master's PR - missed it by 22 seconds. Well, I do not count my 1:08:59 at Big Cottonwood Half as a PR of any kind. I think 2000 feet of elevation drop for the half - even at altitude - falls under the Russian saying С горы и свинья рысак - "A pig can go as fast as a race horse on a downhill".

My original plan was to run with Polina for some time and then see what happens. She told me she wanted to attack the course record of 1:13:32. The plan was clearly ambitious as she had never raced at altitude before, but it was not impossible given that her half PR was 1:13:35 in Fontana (aided course), though it does fall into the Big Cottonwood category, however she had 1:14:49 in Virginia Beach (record-eligible course) to her credit as well. So I looked at the splits Benjamin and I had when I paced him 4 years ago, adjusted them a bit, and came up with a schedule that would give her a chance for the record if she had a strong finish (5:30 pace for the last few miles). We hit the first two miles right on the dot in 5:35/5:36. Then the altitude got to her, and did so big time. But in spite of the trouble, she survived enough to finish second in 1:18:51. She got passed by Samantha Diaz from Wyoming at around mile 9 who ended up with 1:17:00 barely missing the $250 bonus due to not being right at the starting line when the gun went off.

I asked Polina afterwards if she regretted not just pacing for the win + sub-1:17:00 bonus, she said no. Come to think of it, if 5:35 pace early on caused that much trouble, perhaps Samantha's 5:30 pace towards the end would have done a similar amount of damage, so perhaps the end result would have been the same. Or maybe not, we will never know.

At that point, both Polina and I were drafting behind Glynn Handley.

The pace felt aggressive to me, so I considered falling back and staying with Polina, but decided to take the risk and go with Glynn. The risk ended up being the right decision, as Glynn paced me perfectly to the best time I had in me today.

I felt better than expected on the uphill in the third mile, but it was not good enough to keep up with Glynn. He put a gap of around maybe 5-10 seconds on me. When we crested the hill I had an interesting experience. I prayed to know what to do, and I felt a prompting - do what it takes to catch him, then you will be able to stay with him for a while. I doubted at first - the pace was aggressive to begin with, both in terms of numbers relative to my training and how I felt. I got dropped. Now I need to close the gap. If I do, I would have to run all out and be ready to be done when I catch up.

But in absence of anything else, when we got to the steep downhill I hit the gas pedal. I know I can be aggressive on steep downhills and get away with it. Amazingly Glynn started coming back to me, and by about 4 miles or shortly after I miraculously regained the contact.

After that I ran with Glynn all the way until he dropped me at the last mile. Colin Gill caught up to us around 11, ran with us, and then made a decisive move closing in something like 5:20. What was he doing in the back anyway?

We caught Jacob Kuntz around 12, I was able to drop him with about 0.5 to go after Glynn and Colin had dropped me, but then he started his kick and passed me back.

Top 20 mixed gender:

1 Nicolas Montanez 1:04:29
2 Brett Hales 1:06:33
3 Dylan Marx 1:06:41
4 Travis Fuller 1:06:47
5 Scott Keate 1:09:47
6 Riley Cook 1:10:13
7 Iain Hunter 1:10:32
8 Colin Gill 1:14:29
9 Glynn Hadley 1:14:56
10 Jacob Kuntz 1:14:59
11 Alexander Pachev 1:15:04
12 Samantha Diaz 1:17:00
13 Thom Kuehls 1:18:39
14 Polina Carlson 1:18:51
15 Merrilee Blackham 1:19:25
16 Sylvia Bedford 1:20:10
17 Tanner Rogers 1:21:01
18 Reagan Badger 1:21:16
19 Mark Payne 1:21:25
20 Jeff Gagon 1:22:05

In the afternoon we went to the USATF Utah state championship. Boys ran the 800. It was windy, but not as hot, so the times were while not awesome, at least not of death march quality:

Joseph 2:37
Jacob 2:41
William 2:59
Stephen 3:26

Joseph and Jacob went 1-2, William faced some unusually tough competition and his time got him last place out of 7, Stephen was 2nd out of 2, first place was 3:13.


 
Leg 1:Distance1.609Time12:52.40Pace8:00.05
Warm-up.
Leg 2:Distance13.109Time1:15:03.70Pace5:43.56
Race.
Split 1:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance1.000Time5:35.20Pace5:35.20
Cumilative:Distance1.000Time5:35.20Pace5:35.20
Split 3:Distance1.000Time5:35.90Pace5:35.90
Cumilative:Distance2.000Time11:11.10Pace5:35.55
Split 4:Distance2.000Time11:39.30Pace5:49.65
Cumilative:Distance4.000Time22:50.40Pace5:42.60
Split 5:Distance1.000Time5:22.90Pace5:22.90
Cumilative:Distance5.000Time28:13.30Pace5:38.66
Split 6:Distance1.000Time5:38.20Pace5:38.20
Cumilative:Distance6.000Time33:51.50Pace5:38.58
Split 7:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance6.000Time33:51.50Pace5:38.58
Split 8:Distance1.000Time5:44.40Pace5:44.40
Cumilative:Distance7.000Time39:35.90Pace5:39.41
Split 9:Distance2.000Time11:32.20Pace5:46.10
Cumilative:Distance9.000Time51:08.10Pace5:40.90
Split 10:Distance1.000Time5:44.10Pace5:44.10
Cumilative:Distance10.000Time56:52.20Pace5:41.22
Split 11:Distance1.000Time5:52.10Pace5:52.10
Cumilative:Distance11.000Time1:02:44.30Pace5:42.21
Split 12:Distance1.000Time5:51.10Pace5:51.10
Cumilative:Distance12.000Time1:08:35.40Pace5:42.95
Split 13:Distance1.109Time6:28.30Pace5:50.14
Cumilative:Distance13.109Time1:15:03.70Pace5:43.56
 
Leg 3:Distance4.640Time37:43.30Pace8:07.78
To the house from the finish.
Leg 4:Distance0.600Time5:40.40Pace9:27.33
With Matthew, Sarah, and the gang of boys to the park.
Leg 5:Distance0.600Time6:08.80Pace10:14.67
Back from the park with the same gang.

Camouflage Crocs 2 Miles: 20.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jun 11, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Polina went with us. We first went to two meetings in our local ward, then went to the Sacrament meeting of the Russian branch in Salt Lake. Then we visited Temple Square.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jun 12, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.770.550.250.0011.57

Fast Running Friend Workout - 2017-06-12 07:49:08
Workout Totals: Distance11.570Time1:31:00.00Pace7:51.91
Easy run. Usual distances for everybody. Polina joined us today.
Leg 1:Distance4.000Time32:27.60Pace8:06.90
With Joseph, Jacob, and Polina.
Leg 2:Distance2.040Time16:13.80Pace7:57.35
With Jenny, William, Stephen, and Polina.
Leg 3:Distance1.000Time7:28.70Pace7:28.70
With Jenny, William, and Polina. William and I did a pickup.
Split 1:Distance0.750Time6:03.20Pace8:04.27
Cumilative:Distance0.750Time6:03.20Pace8:04.27
Split 2:Distance0.250Time1:25.50Pace5:42.00
Cumilative:Distance1.000Time7:28.70Pace7:28.70
 
Leg 4:Distance4.010Time29:56.30Pace7:27.96
Started alone, caught up to Jenny, Julia, and Polina, then ran Jenny's last fast mile with her.
Split 1:Distance0.550Time3:14.50Pace5:53.64
Cumilative:Distance0.550Time3:14.50Pace5:53.64
Catching up.
Split 2:Distance2.460Time20:03.20Pace8:09.11
Cumilative:Distance3.010Time23:17.70Pace7:44.35
Split 3:Distance1.000Time6:38.60Pace6:38.60
Cumilative:Distance4.010Time29:56.30Pace7:27.96
Jenny's mile pickup.
 
Leg 5:Distance0.520Time4:53.60Pace9:24.62
With Matthew.

Camouflage Crocs 2 Miles: 11.57
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jun 13, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.225.000.000.0011.22

Fast Running Friend Workout - 2017-06-13 07:44:20
Workout Totals: Distance11.220Time1:25:14.50Pace7:35.84
Ran with Joseph, Jacob, Sarah, and Polina in the morning, and with Matthew at night. Jenny and Julia ran with William and Stephen - usual distances. We paced Sarah through 2 miles in 15:49. Then Polina and I did a light 5 mile tempo with 2.5 up and 2.5 down in 31:23. Jacob did the first and the last mile, Joseph did the second and the fourth. Then we cooled down. Later in the morning we took Polina to the airport.
Leg 1:Distance1.000Time9:57.00Pace9:57.00
Sarah's warm-up.
Leg 2:Distance2.000Time15:49.00Pace7:54.50
Sarah's tempo.
Leg 3:Distance5.000Time31:23.00Pace6:16.60
Tempo with Polina - Joseph and Jacob did a relay with each doing 2x1 mile.
Leg 4:Distance0.000Time0:00.00Pace0:00.00
Leg 5:Distance2.700Time23:33.40Pace8:43.48
Cool down with Joseph, Jacob, and Polina.
Leg 6:Distance0.520Time4:32.10Pace8:43.27
With Matthew.

Camouflage Crocs 2 Miles: 11.22
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jun 14, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

Fast Running Friend Workout - 2017-06-14 09:05:29
Workout Totals: Distance10.560Time1:22:45.10Pace7:50.18
Usual distances
Leg 1:Distance2.040Time17:47.30Pace8:43.19
With Stephen and William.
Leg 2:Distance1.000Time7:31.50Pace7:31.50
With William.
Leg 3:Distance4.000Time31:21.90Pace7:50.48
With Joseph and Jacob.
Leg 4:Distance3.000Time21:21.40Pace7:07.13
Alone.
Leg 5:Distance0.520Time4:43.00Pace9:04.23
With Matthew.

Camouflage Crocs 2 Miles: 10.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jun 15, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.190.002.000.5011.69

Fast Running Friend Workout - 2017-06-15 08:35:42
Workout Totals: Distance11.690Time1:28:56.90Pace7:36.54
Usual runs for the most part, did a pickup with Joseph for 0.5 in 2:45, and a 2 mile tempo in 11:49 on the ward course with hills. Felt low on fuel.
Leg 1:Distance2.040Time17:46.50Pace8:42.79
With William and Stephen.
Leg 2:Distance1.000Time6:46.80Pace6:46.80
With William.
Leg 3:Distance4.010Time30:50.40Pace7:41.45
With Joseph and Jacob, did a pickup.
Split 1:Distance3.510Time27:57.90Pace7:58.03
Cumilative:Distance3.510Time27:57.90Pace7:58.03
Split 2:Distance0.500Time2:45.00Pace5:30.00
Cumilative:Distance4.010Time30:42.90Pace7:39.58
Joseph's time.
Split 3:Distance0.000Time0:07.50Pace0:00.00
Cumilative:Distance4.010Time30:50.40Pace7:41.45
Waiting for Jacob.
 
Leg 4:Distance0.500Time3:59.50Pace7:59.00
A jog to the start of 2 mile tempo.
Leg 5:Distance2.000Time11:49.10Pace5:54.55
Tempo on the ward 2 miler course - hills.
Leg 6:Distance0.500Time3:58.50Pace7:57.00
Cool-down.
Leg 7:Distance1.040Time8:17.20Pace7:58.08
At the park.
Split 1:Distance0.520Time4:38.30Pace8:55.19
Cumilative:Distance0.520Time4:38.30Pace8:55.19
With Matthew.
Split 2:Distance0.520Time3:38.90Pace7:00.96
Cumilative:Distance1.040Time8:17.20Pace7:58.08
Alone.
 
Leg 8:Distance0.600Time5:28.90Pace9:08.17
To the house with Matthew and the gang.

Camouflage Crocs 2 Miles: 11.69
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jun 16, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Fast Running Friend Workout - 2017-06-16 07:55:39
Workout Totals: Distance10.000Time1:13:00.90Pace7:18.09
Kids ran their usual distances on their own. I paced Sarah through a 2 mile tempo down the canyon in 15:27 - 7:53/7:34, then jogged up, and did the same course. This was a breakthrough workout - I ran the first mile in 5:27. Then I prayed that I would be able to break 11:00 asking the Lord to give it to be if it was His will. A thought came to my mind - this is the Lord's will, but is it yours? Then I prayed to make it my will also. I was able to run 5:20 for the last mile - 10:47 total. Total of 10 for me.
Leg 1:Distance1.000Time8:32.70Pace8:32.70
Warm-up - part with Sarah.
Leg 2:Distance2.000Time15:27.10Pace7:43.55
Sarah's tempo run.
Leg 3:Distance2.000Time14:47.70Pace7:23.85
Up the hill to the start of mine.
Leg 4:Distance2.000Time10:47.40Pace5:23.70
My tempo run.
Leg 5:Distance3.000Time23:26.00Pace7:48.67
Cool-down.

Camouflage Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jun 17, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.830.254.500.0020.58

Fast Running Friend Workout - 2017-06-17 08:26:43
Workout Totals: Distance20.580Time2:35:03.00Pace7:32.04
Did 20.5 miles total today including the evening run with Matthew. Kids ran their usual Saturday distances. Did 0.5 pickup with Jacob in 2:53 - Joseph ran 2:49. Also did 0.25 pickup with William in 88. Then towards the end ran 4 miles in the canyon - 2 up, 2 down in 23:38. Splits -6:01,6:12,5:46,5:39. Was pleasantly surprised with the tempo run as it got warm and I already had some distance on the odometer for the day.
Leg 1:Distance3.000Time27:00.70Pace9:00.23
With Stephen and William.
Leg 2:Distance1.000Time7:39.20Pace7:39.20
With William, pickup in the last 0.25.
Split 1:Distance0.750Time6:10.30Pace8:13.73
Cumilative:Distance0.750Time6:10.30Pace8:13.73
Split 2:Distance0.250Time1:28.90Pace5:55.60
Cumilative:Distance1.000Time7:39.20Pace7:39.20
 
Leg 3:Distance3.000Time21:49.50Pace7:16.50
Alone.
Leg 4:Distance5.000Time39:23.20Pace7:52.64
With Joseph and Jacob, pickup in the last 0.5.
Split 1:Distance4.500Time36:29.60Pace8:06.58
Cumilative:Distance4.500Time36:29.60Pace8:06.58
Split 2:Distance0.500Time2:53.60Pace5:47.20
Cumilative:Distance5.000Time39:23.20Pace7:52.64
 
Leg 5:Distance8.060Time54:40.20Pace6:46.97
More distanced, 4 mile tempo in the canyon, 2 up 2 down.
Split 1:Distance2.030Time15:30.00Pace7:38.13
Cumilative:Distance2.030Time15:30.00Pace7:38.13
Split 2:Distance4.000Time23:38.60Pace5:54.65
Cumilative:Distance6.030Time39:08.60Pace6:29.49
Split 3:Distance2.030Time15:31.60Pace7:38.92
Cumilative:Distance8.060Time54:40.20Pace6:46.97
 
Leg 6:Distance0.520Time4:30.20Pace8:39.62
With Matthew.

Camouflage Crocs 2 Miles: 20.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jun 18, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jun 19, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.651.251.670.0010.57

Fast Running Friend Workout - 2017-06-19 06:55:13
Workout Totals: Distance10.570Time1:21:39.70Pace7:43.55
More or less usual day, usual distances for the kids. Did some pickups. Jenny ran 1.25 down the canyon in 7:35 with the last quarter in 89 which is a confidence builder for her for the upcoming 3000. I did a pickup for a mile on the little boy course in 5:41.
Leg 1:Distance7.000Time53:43.50Pace7:40.50
With Jenny.
Split 1:Distance1.100Time9:40.20Pace8:47.45
Cumilative:Distance1.100Time9:40.20Pace8:47.45
Split 2:Distance0.670Time4:08.40Pace6:10.75
Cumilative:Distance1.770Time13:48.60Pace7:48.14
Pre/post-VPB pickup.
Split 3:Distance1.700Time14:31.00Pace8:32.35
Cumilative:Distance3.470Time28:19.60Pace8:09.80
Split 4:Distance1.250Time7:35.10Pace6:04.08
Cumilative:Distance4.720Time35:54.70Pace7:36.50
Jenny's interval down the canyon.
Split 5:Distance2.280Time17:48.80Pace7:48.77
Cumilative:Distance7.000Time53:43.50Pace7:40.50
 
Leg 2:Distance3.050Time23:29.60Pace7:42.16
Part with Stephen, part a pickup to catch up to Jacob and William.
Split 1:Distance2.040Time17:42.80Pace8:40.98
Cumilative:Distance2.040Time17:42.80Pace8:40.98
Split 2:Distance0.010Time0:04.90Pace8:10.00
Cumilative:Distance2.050Time17:47.70Pace8:40.83
Split 3:Distance1.000Time5:41.90Pace5:41.90
Cumilative:Distance3.050Time23:29.60Pace7:42.16
Pickup on the little boy course.
 
Leg 3:Distance0.520Time4:26.60Pace8:32.69
With Matthew.

Camouflage Crocs 2 Miles: 10.57
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jun 20, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.760.001.860.0011.62

Fast Running Friend Workout - 2017-06-20 08:17:30
Workout Totals: Distance11.618Time1:30:04.80Pace7:45.21
Did a tune-up 2000 on the track workout with Joseph and Jacob. William was not having a good day - he was supposed to keep up with us for 800, but fell back terribly. Stephen was able to keep up for 200 meters running roughly 42.

Joseph and Jacob had an assignment to maintain 86 per lap to failure. Then for each lap of failure they would do 2x400 at 80 seconds afterwards - at least that was the original plan. Joseph was successful at keeping the pace, and was even able to kick finishing 2000 in 7:07. Jacob, however, only lasted the first 3 laps, and then had a mental breakdown and slowed down to 95 laps finishing in 7:26. I gave him a choice to do 4x400 in 80 or just run 1000 in 3:40, he took 1000.

We need to work with Jacob some more on this mental breakdown. Clearly he has the fitness - his 1000 PR is 3:18. But when the distance gets longer he has a hard time believing he can hold anything faster than 6:00 or sometimes even 6:10. We need to think of workouts that will challenge this.

More or less usual runs for everybody distance-wise.
Leg 1:Distance1.100Time9:45.10Pace8:51.91
Warm-up with the gang of boys.
Leg 2:Distance1.242Time7:26.30Pace5:59.34
Joseph and Jacob did 200, William ran 800 but fell back, Stephen was able to keep up for the last 200 of Joseph's 2000 more or less.
Split 1:Distance1.242Time7:07.30Pace5:44.04
Cumilative:Distance1.242Time7:07.30Pace5:44.04
Joseph's split.
Split 2:Distance0.000Time0:19.00Pace0:00.00
Cumilative:Distance1.242Time7:26.30Pace5:59.34
Waited for Jacob.
 
Leg 3:Distance0.250Time2:23.30Pace9:33.20
Recovery jog.
Leg 4:Distance0.621Time3:38.00Pace5:51.05
Jacob's "redemption" 1000.
Leg 5:Distance0.125Time1:13.70Pace9:49.60
A little jog.
Leg 6:Distance1.000Time9:00.30Pace9:00.30
Back to the house with the gang.
Leg 7:Distance4.000Time29:18.50Pace7:19.62
More distance alone.
Leg 8:Distance0.600Time5:15.70Pace8:46.17
To the park with Matthew and the gang of boys.
Leg 9:Distance2.080Time16:29.50Pace7:55.72
At the park.
Leg 10:Distance0.600Time5:34.40Pace9:17.33
Back to the house with Matthew and the gang of boys.

Camouflage Crocs 2 Miles: 11.62
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jun 21, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.190.002.000.0011.19

Fast Running Friend Workout - 2017-06-21 07:57:04
Workout Totals: Distance11.190Time1:22:38.40Pace7:23.11
Paced Sarah through a 2 mile tempo run down the canyon in 15:32 (7:50,7:42). Then also ran the same course in 10:48 (5:25,5:23). Kids were on slightly reduced mileage to get ready for the regional championship in Boise this week.
Leg 1:Distance1.000Time8:25.70Pace8:25.70
With Sarah - for the most part.
Leg 2:Distance2.000Time15:32.50Pace7:46.25
Sarah's tempo run down the canyon.
Leg 3:Distance2.000Time15:08.60Pace7:34.30
Alone up the canyon.
Leg 4:Distance2.000Time10:48.90Pace5:24.45
My tempo run down the canyon.
Leg 5:Distance3.000Time22:43.50Pace7:34.50
More distance alone.
Leg 6:Distance1.190Time9:59.20Pace8:23.53
At the park - some with Matthew, some alone.
Split 1:Distance0.520Time4:46.80Pace9:11.54
Cumilative:Distance0.520Time4:46.80Pace9:11.54
With Matthew.
Split 2:Distance0.150Time1:20.00Pace8:53.33
Cumilative:Distance0.670Time6:06.80Pace9:07.46
With Matthew.
Split 3:Distance0.520Time3:52.40Pace7:26.92
Cumilative:Distance1.190Time9:59.20Pace8:23.53
Alone.
 

Camouflage Crocs 2 Miles: 11.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jun 22, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

Fast Running Friend Workout - 2017-06-22 08:29:37
Workout Totals: Distance10.560Time1:19:19.00Pace7:30.66
Easy runs for everybody. Tapering for the kids.
Leg 1:Distance2.040Time16:55.40Pace8:17.75
I think this was with Joseph, Jacob, and William.
Leg 2:Distance1.000Time7:52.00Pace7:52.00
With Joseph and Jacob.
Leg 3:Distance7.000Time49:57.90Pace7:08.27
Alone.
Leg 4:Distance0.520Time4:33.70Pace8:46.35
With Matthew.

Camouflage Crocs 2 Miles: 10.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jun 23, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.580.003.000.0010.58

Fast Running Friend Workout - 2017-06-23 07:55:08
Workout Totals: Distance10.580Time1:41:13.80Pace9:34.08
Kids ran an easy warm-up in the morning, I did 10 with 3 mile tempo in the canyon - 0.75 up, 1.5 down, 0.75 up. Ran 17:26 (4:23, 8:23, 4:40 (96,93,91)). Felt great until the last 0.75 uphill. Then the legs just refused to move. Need to figure out this mystery. At first uphill 88s felt very controlled. On the down 84s felt very controlled as well. But once I turned around the second time I could not even hold 90s even though I was trying to kick. The legs felt shaky afterwards. This was not happening on the tempo runs downhill at a harder effort, also does not happen on uphill runs if I keep the pace at 6:15 or slower or do not try to go uphill too late into the tempo run. This happened last year as well.

Then ran with Matthew at the park, and took the kids to the USATF regionals in Boise. The race director Tim Severa picked the best track around - Mountain View High, as well as awesome starting time for 3000 - 8:00 pm, so we had some PRs in spite of 80F temperature.

Joseph: 10:40.74 PR, Regional Meet record (3:30, 3:34, 3:36, though laps went back and forth between 84 and 89 after the first one in 80, so hopefully he could just even them out and that would be good enough for 10:30 with no increase in fitness)

Jacob 11:22.41 (3:39, 3:49, 3:53) - psychological blowup, went into panic mode after the first three laps, need to figure out how to overcome it

Jenny 11:42.09 PR (3:50, 3:56, 3:56) - solid race, first time officially under 12:00

Julia 12:46.46 PR (4:07, 4:17, 4:22) - step in the right direction, 5 second PR. She might need to up her iron intake, though.
Leg 1:Distance3.030Time23:14.60Pace7:40.26
Warm-up.
Leg 2:Distance3.000Time17:26.00Pace5:48.67
Tempo run.
Leg 3:Distance4.030Time31:42.00Pace7:51.96
Cool-down.
Leg 4:Distance0.520Time4:42.10Pace9:02.50
With Matthew.
Leg 5:Distance0.000Time12:47.00Pace0:00.00
Timing Jenny and Julia.
Split 1:Distance0.000Time11:41.70Pace0:00.00
Cumilative:Distance0.000Time11:41.70Pace0:00.00
Split 2:Distance0.000Time1:05.30Pace0:00.00
Cumilative:Distance0.000Time12:47.00Pace0:00.00
 
Leg 6:Distance0.000Time11:22.10Pace0:00.00
Timing Joseph and Jacob.

Camouflage Crocs 2 Miles: 10.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jun 24, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.720.000.000.0014.72

Fast Running Friend Workout - 2017-06-24 07:54:35
Workout Totals: Distance14.720Time2:05:08.50Pace8:30.09
One more day in Boise. We stayed with Sasha and Holly Bazarski with the overflow going to their friends' house nearby. I ran around 14.5 miles - some with the kids, some without. Sasha accompanied me for most of it on a bike.

In the afternoon the boys raced in the 800:

Joseph 2:30.03 (36,39,37,38) PR 2nd place, qualified for the Scout Camp (and the nationals).

Jacob 2:34.40 (38,40,39,37) PR 4th, good development, revenge against yesterday's panic in the 3000, qualified for the nationals.

William 2:59.50 (39,45,48,47) 9th place, did not qualify (had to run 2:43 to make top 5), mentally quit once he saw he was not going to make it. Need to work on the positive attitude, he struggles with it. Fortunately we have some time, he is only 8.

Stephen 3:17.70 PR 2nd place (though out of only 2), qualified, splits 42,49,50,54. Not too bad considering he repeated his 200 PR in the first 200. But I think if he had some pressure from behind or a target in front, or just focused, the last 200 could have been at least 50.
Leg 1:Distance0.540Time4:56.30Pace9:08.70
With the all of the regionals gang minus Julia and Stephen + Holly's daughter Irina.
Leg 2:Distance0.540Time4:46.70Pace8:50.93
Dropped off William.
Leg 3:Distance0.540Time5:30.30Pace10:11.67
With Jenny, Holly, and Irina.
Leg 4:Distance6.000Time47:24.10Pace7:54.02
With Jenny running, and Sasha Bazarsky on a bike.
Leg 5:Distance3.000Time23:46.10Pace7:55.37
With Julia running and Sasha on a bike.
Leg 6:Distance4.100Time29:53.20Pace7:17.37
With Sasha on a bike.
Leg 7:Distance0.000Time3:18.30Pace0:00.00
Timing Stephen.
Leg 8:Distance0.000Time2:59.30Pace0:00.00
Timing William.
Leg 9:Distance0.000Time2:34.20Pace0:00.00
Timing Joseph and Jacob.
Split 1:Distance0.000Time2:30.00Pace0:00.00
Cumilative:Distance0.000Time2:30.00Pace0:00.00
Split 2:Distance0.000Time0:04.20Pace0:00.00
Cumilative:Distance0.000Time2:34.20Pace0:00.00
 

Camouflage Crocs 2 Miles: 14.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jun 25, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest - went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jun 26, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.040.002.000.0011.04

Fast Running Friend Workout - 2017-06-26 07:36:49
Workout Totals: Distance11.040Time1:18:03.70Pace7:04.25
Usual runs. Felt a fatigue, did a moderate 2 mile tempo down the canyon in 11:17, but felt like I did not have too much more in the tank today.
Leg 1:Distance10.000Time1:09:38.10Pace6:57.81
Alone.
Split 1:Distance5.980Time44:20.10Pace7:24.83
Cumilative:Distance5.980Time44:20.10Pace7:24.83
Split 2:Distance2.000Time11:17.30Pace5:38.65
Cumilative:Distance7.980Time55:37.40Pace6:58.22
Tempo run down the canyon.
Split 3:Distance2.020Time14:00.70Pace6:56.19
Cumilative:Distance10.000Time1:09:38.10Pace6:57.81
 
Leg 2:Distance1.040Time8:25.60Pace8:06.15
In the park at night. One lap with Matthew, one alone.
Split 1:Distance0.520Time4:43.90Pace9:05.96
Cumilative:Distance0.520Time4:43.90Pace9:05.96
Split 2:Distance0.520Time3:41.70Pace7:06.35
Cumilative:Distance1.040Time8:25.60Pace8:06.15
 

Camouflage Crocs 2 Miles: 11.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jun 27, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.040.003.000.0011.04

Fast Running Friend Workout - 2017-06-27 08:05:45
Workout Totals: Distance11.040Time1:20:21.90Pace7:16.77
Paced Sarah through 2 miles in 15:31, then did 3 mile tempo on the loop canyon course in 17:36. Felt tired, the legs were not moving well.

Kids ran their usual distances.
Leg 1:Distance1.000Time8:27.00Pace8:27.00
Part with Sarah.
Leg 2:Distance2.000Time15:31.60Pace7:45.80
Sarah's tempo run.
Leg 3:Distance1.000Time7:31.20Pace7:31.20
Jog to the start of the tempo.
Leg 4:Distance3.000Time17:36.20Pace5:52.07
Tempo run.
Leg 5:Distance3.000Time22:45.00Pace7:35.00
Cool-down.
Leg 6:Distance1.040Time8:30.90Pace8:11.25
At the park, part with Matthew.
Split 1:Distance0.520Time4:44.30Pace9:06.73
Cumilative:Distance0.520Time4:44.30Pace9:06.73
With Matthew.
Split 2:Distance0.520Time3:46.60Pace7:15.77
Cumilative:Distance1.040Time8:30.90Pace8:11.25
Alone.
 

Camouflage Crocs 2 Miles: 11.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jun 28, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.251.861.0010.51

Fast Running Friend Workout - 2017-06-28 07:45:33
Workout Totals: Distance10.516Time1:17:22.70Pace7:21.49
Today we had some time trials. They wore me out. First I paced William through 3000 in 12:34.7 (4:13,4:12,4:09). That was a PR for him. Then I paced Jacob through 3000 in 11:10.4 (3:41,3:47,3:42). Also a PR. This was a good run for him. He had a panic attack after 1 mile like he did at the regionals, but this time I was running with him and was able to talk him through it. When he got to 600 to go he was able to work it out, sped up from 92-93 panic attack pace first to 88, and then ran the last 200 in 39. This now gives him a reason to believe that he has power over those feelings.

And now I had to pace Joseph to a sub-5:30 mile. I pulled him through the first lap in 79, and then my legs started to give out. He noticed and passed me. I was able to run the pace from behind and we ran 83 for the second lap. In the third lap I did not feel I could go further, but I wanted to do my best to help Joseph get his record. We traded leads and were able to run 84. In the last lap we both kicked. Finally by the home stretch I felt like I was actually pacing rather than merely trying to survive. Our last lap was 79. The time was 5:28.0. The balance goes towards the rounding error and the 9.34 meter tax.

Joseph earned the privilege to drive a car in a parking lot. Later in the evening I took him. He naturally was awkward at the wheel, but he always hit the breaks in time and did not crash into anything.

Stephen did 400 in 95.8 - did not have much juice in him today.

Usual distances for everybody more or less today.
Leg 1:Distance0.950Time8:17.60Pace8:43.79
Warm-up.
Leg 2:Distance1.864Time12:34.70Pace6:44.88
William's 3000.
Leg 3:Distance1.864Time11:10.40Pace5:59.66
Jacob's 3000.
Leg 4:Distance0.250Time2:31.30Pace10:05.20
A little jog.
Leg 5:Distance1.000Time5:28.00Pace5:28.00
Joseph's mile.
Leg 6:Distance0.250Time2:41.90Pace10:47.60
Recovery jog.
Leg 7:Distance0.248Time1:35.80Pace6:26.29
Stephen's 400.
Leg 8:Distance1.050Time8:49.60Pace8:24.38
Back to the house.
Leg 9:Distance1.000Time8:17.30Pace8:17.30
With Jacob (I think).
Leg 10:Distance2.040Time15:56.10Pace7:48.68
Alone.

Camouflage Crocs 2 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jun 29, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.080.000.000.0011.08

Fast Running Friend Workout - 2017-06-29 08:42:12
Workout Totals: Distance11.080Time1:27:39.00Pace7:54.64
Usual runs, except the boys ran with Matthew earlier in the day.
Leg 1:Distance2.040Time17:45.60Pace8:42.35
With Stephen and William.
Leg 2:Distance1.000Time8:36.30Pace8:36.30
With William.
Leg 3:Distance4.000Time31:43.40Pace7:55.85
With Joseph and Jacob.
Leg 4:Distance3.000Time21:52.40Pace7:17.47
Alone.
Leg 5:Distance1.040Time7:41.30Pace7:23.56
Alone in the evening at the park.

Camouflage Crocs 2 Miles: 11.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jun 30, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Fast Running Friend Workout - 2017-06-30 08:34:46
Workout Totals: Distance12.300Time1:35:20.10Pace7:45.05
Usual day, usual distances for everybody, except the evening jog ended up being a bit longer than normal. Also, Matthew set a 0.5 record in the no hand category on our out and back course - 4:09.2.
Leg 1:Distance3.000Time25:51.00Pace8:37.00
With Stephen and William.
Leg 2:Distance0.500Time4:09.20Pace8:18.40
With Jacob, Stephen, William, and Matthew.
Leg 3:Distance4.000Time30:59.80Pace7:44.95
With Joseph and Jacob.
Leg 4:Distance3.000Time21:26.10Pace7:08.70
Alone.
Leg 5:Distance1.800Time12:54.00Pace7:10.00
Alone in the evening - to the park, one lap, and back.

Camouflage Crocs 2 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
253.227.3048.122.87311.51
Camouflage Crocs 2 Miles: 311.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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