Breaking the Wall

Murray Fun Days 5 K

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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
260.702.8019.4217.49300.41
Camouflage Crocs 2 Miles: 299.91
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Jul 01, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.710.004.000.0016.71

Fast Running Friend Workout - 2017-07-01 07:36:42
Workout Totals: Distance16.710Time2:04:06.50Pace7:25.63
Did a shorter long run to be fresh for Murray Fun Days. First paced Sarah through 2 miles down the canyon in 15:11 (7:44,7:27). Then did the 3 mile tempo in 17:21 with 0.75 up (4:25), 1.5 down (8:24), and 0.75 up (4:32 - 93,91,88). Then ran home, and ran with Joseph and Jacob back to the car with a detour for their downhill mile pickup. I stayed with Jacob and we ran 5:44. Joseph did 5:42.

There was a marked difference in the 3 mile tempo today. The headwind was stronger, which manifested itself in the first 0.75 being a bit slower. However, in spite of that, I was 7 seconds faster than last time in the last 0.75 (uphill). My legs also did not feel shaky when I finished. Whatever weakness I had that made me slow on the uphill after 2 hard miles has been partially corrected.

So the takeway from that is that right now I need this workout where I run 2+ miles hard and then finish for 0.75 hard uphill.

Joseph and Jacob did 6.69, other kids ran their usual Saturday distances.
Leg 1:Distance1.000Time8:07.00Pace8:07.00
Warm-up - part with Sarah.
Leg 2:Distance2.000Time15:11.20Pace7:35.60
Paced Sarah.
Leg 3:Distance1.000Time7:27.70Pace7:27.70
Jog to the start of the workout.
Leg 4:Distance3.000Time17:21.90Pace5:47.30
Out and back hill tempo.
Leg 5:Distance3.020Time21:52.20Pace7:14.50
To the house.
Leg 6:Distance6.690Time54:06.50Pace8:05.28
With Joseph and Jacob.
Split 1:Distance4.600Time38:35.30Pace8:23.33
Cumilative:Distance4.600Time38:35.30Pace8:23.33
Some distance to get tired.
Split 2:Distance1.000Time5:44.60Pace5:44.60
Cumilative:Distance5.600Time44:19.90Pace7:54.98
Pickup with Jacob down the canyon.
Split 3:Distance1.090Time9:46.60Pace8:58.17
Cumilative:Distance6.690Time54:06.50Pace8:05.28
To the car with Joseph and Jacob.
 
Leg 7:Distance0.000Time0:00.00Pace0:00.00
Wrong button hit. Need delete function in my UI.
Split 1:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
 

Camouflage Crocs 2 Miles: 16.71
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jul 02, 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, Jul 03, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Fast Running Friend Workout - 2017-07-03 07:52:10
Workout Totals: Distance8.500Time1:07:18.40Pace7:55.11
Total of 8.5, 8 with Jake Larsen, Allie's brother-in-law. Jenny and Julia ran with William and Stephen. Jake and I ran first with Joseph and Jacob, and then just two of us. Also ran with Matthew on the little boy course, and he did not hold the hand.
Leg 1:Distance4.000Time31:16.00Pace7:49.00
With Joseph, Jacob, and Jake.
Leg 2:Distance4.000Time31:45.20Pace7:56.30
With Jake.
Leg 3:Distance0.500Time4:17.20Pace8:34.40
With Matthew.

Camouflage Crocs 2 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jul 04, 2017
Race: Murray Fun Days 5 K (3.107 Miles) 00:17:45, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.450.000.003.1113.56

Fast Running Friend Workout - 2017-07-04 07:26:49
Workout Totals: Distance13.557Time1:50:18.80Pace8:08.22
Murray Fun Days 5K, 17:45, 6th overall, 2nd master, $75. First time without Benjamin since 2013, but I brought Joseph (19:22), Jacob (19:41), and William (22:16) instead.

Top 10:

1 Anthony Costales 28 M 15:46
2 Teren Jameson 40 M 16:09
3 Andrew Blackham 17 M 17:17
4 Albert Wint 37 M 17:38
5 Nan Kennard 35 F 17:39
6 Alexander Pachev 44 M 17:45
7 Matthew Wolpert 41 M 17:47
8 Dennis Simonaitis 55 M 17:50
9 Tyler Howland 33 M 18:00
10 Andrew Ross 17 M 18:12

I was happy with my race even though I got chicked. It is rather interesting, though, that in 5 of my last races that offered prize money I got chicked in 4, but got masters money in all. I suppose given a choice - get beat by a woman, or get beat by another master, especially a 55 year old, I would choose getting beat by a woman. What is interesting, though, is that before last year I had never won prize money of any kind - even as a master - in those circumstances. So the explanation is that for 3 out of those last 5 I traveled outside of Utah to a big race with a nice payout. But another part of it is that Utah is also starting to produce/attract top performers.

My first mile was 5:42. I ran it fairly relaxed with Dennis and Mark. I tested them with a couple of surges and could tell that at least at that point I was a bit stronger, but not strong enough to drop them. Plus there was nobody close enough ahead except maybe Albert that I could go to. And even Albert was too far away, and it was just not worth it to even try. So I just ran with Dennis and Mark, trying subtly to egg them on to go just a little bit faster waiting for the "getaway car".

The "getaway car" arrived shortly before mile two in the form of Andrew Blackham (Merrilee and Jason's son). I was able to latch on. He separated me from Dennis and Mark very quickly. The effort felt very hard and miserable, but I knew this was probably my best chance to escape. So I just kept telling myself, make it to the mile marker 2, make to to the starting line marker... I think I made it just a little bit past that. My split at the turnaround was 6:04, 11:18 at 2 miles (5:35 high), and 11:59 at the starting line.

Then the real misery began. I reached my limit and could not go with Andrew anymore. I had to drop back, and now I was alone - a target for the wolves behind me. I was like my son Joseph when he was maybe 3 years old. He liked to sit and watch Benjamin, Jenny, and Julia play, and when the opportune moment arrived he would pounce on a toy they were playing with and run for his life. They would eventually catch him, but he gleefully enjoyed his moment of glory.

I knew if it came to a sprint I would likely outrun Dennis, but not Mark. There was another "secret" wolf - Matt Wolpert. I did not even realize he was in the race - he started it late and ran 17:20 for the actual running time, but only 17:47 officially.

So I hung on hoping for some rescue from the wolves which came in an unexpected form - Nan. She brought only one of the wolves with her - Dennis, but I was running scared and thought Mark was somewhere around as well. When she passed me, she was moving fast, but I knew I had to stick with her or else the wolves would eat me for lunch. So I did the best I could. I was about to drop back when we entered the park, but then told myself - hang on for the downhill. That decision was worth at least $25 if not the whole $75 of my prize. When I got to the top of the last hill I was very much ready for the race to be over. But it still had about 200 meters left. I said a prayer asking the Lord to give me the strength to not get passed, and was able to find another gear to hold my position.

Joseph opened with 6:21, then it is not clear what his splits were. Jacob was with him at the mile, then dropped back. William's splits are unknown. We will see what the kids will do in Draper Days.
Leg 1:Distance1.900Time15:36.00Pace8:12.63
Warm-up with Kenny the Apache.
Leg 2:Distance4.307Time28:49.00Pace6:41.44
The race + waiting/jogging afterwards.
Split 1:Distance1.000Time5:42.80Pace5:42.80
Cumilative:Distance1.000Time5:42.80Pace5:42.80
Mile 1 - with Dennis and Mark.
Split 2:Distance1.000Time5:35.50Pace5:35.50
Cumilative:Distance2.000Time11:18.30Pace5:39.15
Mile 2 - mostly with Dennis and Mark, Andrew Blackham (Jason's and Merrilee's son) passed us and I latched on for a bit to build a gap.
Split 3:Distance1.000Time5:51.60Pace5:51.60
Cumilative:Distance3.000Time17:09.90Pace5:43.30
Mile 3 - full of drama. Got passed by Nan, but held off the old wolves.
Split 4:Distance0.107Time0:34.70Pace5:24.30
Cumilative:Distance3.107Time17:44.60Pace5:42.65
Kick - holding off a pack of wolves.
Split 5:Distance0.000Time1:37.30Pace0:00.00
Cumilative:Distance3.107Time19:21.90Pace6:13.96
Joseph's time.
Split 6:Distance0.000Time0:19.00Pace0:00.00
Cumilative:Distance3.107Time19:40.90Pace6:20.08
Jacob's time.
Split 7:Distance1.200Time9:08.10Pace7:36.75
Cumilative:Distance4.307Time28:49.00Pace6:41.44
Went to find William, but missed him. Searched far enough to exclude all even semi-plausible contingencies before returning to the finish. He actually finished in 22:16.
 
Leg 3:Distance2.600Time22:19.90Pace8:35.35
Cool-down with Kenny the Apache.
Leg 4:Distance0.500Time4:20.10Pace8:40.20
With Matthew on the little boy course. He insisted on going even though it was 100F. I figured half mile is short enough that this would not be dangerous, but long enough for him to learn to not insist on running in such conditions. It was tough for him - I think he learned.
Leg 5:Distance2.000Time17:46.20Pace8:53.10
At night with Stephen on the little boy course watching fireworks.
Leg 6:Distance2.250Time21:27.60Pace9:32.27
At night with Sarah to the park, 2 loops, and back - also watching fireworks.

Camouflage Crocs 2 Miles: 13.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Wed, Jul 05, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.002.0010.00

Fast Running Friend Workout - 2017-07-05 07:53:59
Workout Totals: Distance10.000Time1:19:43.70Pace7:58.37
Ran with Jake Larsen today. Kids ran their usual distances on their own. We first paced Sarah through 2 miles down the canyon in 15:23 (7:44, 7:39). She learned that she can still do a tempo run at a decent pace even if she had had only 2.5 hours of sleep. This is a big deal - if Bella gives her trouble the night before Draper Days, she will still be able to race with confidence.

Then Jake and I did 2 miles on the same course. The original plan was to go a little under 6:00, but I told Jake if he felt energetic and wanted to go faster I would respond. He took me at my word, and we ended up running 5:27/5:12. This is one of my fastest time of the season on that course. Definitely the split was good. The last mile might also be the fastest mile this year as well. I was surprised I had that much juice left after yesterday.
Leg 1:Distance1.000Time9:04.20Pace9:04.20
Warm-up with Sarah and Jake.
Leg 2:Distance2.000Time15:23.80Pace7:41.90
Paced Sarah.
Leg 3:Distance2.000Time16:45.60Pace8:22.80
Back to the start of the tempo.
Leg 4:Distance2.000Time10:39.60Pace5:19.80
Tempo.
Leg 5:Distance3.000Time27:50.50Pace9:16.83
Cool-down with Jake.

Camouflage Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jul 06, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.620.000.000.4311.05

Fast Running Friend Workout - 2017-07-06 07:47:49
Workout Totals: Distance11.057Time1:29:07.00Pace8:03.59
Sprint time trials today. Joseph ran 100 in 15.0, Jacob 200 in 31.7, William 100 in 17.5, Mary (holding the hand) 100 in 38.4 - all PRs. Stephen's 20.3 might actually be a PR as well, if not, at least close. Matthew ran 0.5 on the little boy course in 4:02.8 - new record for not holding the hand.

Jenny and Julia ran at the Girl's Camp.

James Leblow (Ted's son) joined us for part of the run and help with pacing. He got back from a mission in St. Petersburg a year ago and is Russian is very decent. We spoke it most of the time. I did not have to correct him very much.

My legs are tired from the last three days, today's sprinting was tough on them, they need some rest. On the positive side of things, at the age of 44 I could still sprint after two days of hard running prior - this is not something to take for granted.
Leg 1:Distance1.000Time9:07.30Pace9:07.30
Warm-up.
Leg 2:Distance0.062Time0:20.80Pace5:35.48
Stephen's 100.
Leg 3:Distance0.062Time0:17.50Pace4:42.26
William's 100
Leg 4:Distance0.062Time0:15.00Pace4:01.94
Joseph's 100.
Leg 5:Distance0.062Time0:20.30Pace5:27.42
Stephen's try 2.
Leg 6:Distance0.062Time0:15.40Pace4:08.39
Joseph's try 2.
Leg 7:Distance0.062Time0:38.40Pace10:19.35
Mary's 100.
Leg 8:Distance0.062Time0:20.30Pace5:27.42
Stephen's try 3.
Leg 9:Distance1.000Time9:22.10Pace9:22.10
Back to the house.
Leg 10:Distance1.000Time8:20.50Pace8:20.50
Warm-up with Jacob.
Leg 11:Distance0.124Time0:31.70Pace4:15.65
Jacob's 200 try 1.
Leg 12:Distance0.375Time3:51.60Pace10:17.60
Recovery jog.
Leg 13:Distance0.124Time0:32.00Pace4:18.06
Jacob's 200 try 2.
Leg 14:Distance1.500Time11:52.10Pace7:54.73
Distance with Jacob.
Leg 15:Distance0.500Time4:02.80Pace8:05.60
Matthew's record 0.5.
Leg 16:Distance5.000Time38:59.20Pace7:47.84
First mile with Joseph, the rest alone.

Camouflage Crocs 2 Miles: 11.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jul 07, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2017-07-07 08:35:08
Workout Totals: Distance12.100Time1:45:12.00Pace8:41.65
Easy run today, in the morning with Jake and the kids (usual distances for them). Jenny and Julia ran at the Girls Camp. Ran with Matthew in the evening. He set a record in the mile without holding the hand on the little boy course - 9:03.6. That included stopping once because he thought he was too tired for which I did not stop the watch. Otherwise he would have broken 9:00, which he will probably do next time he tries.

Also ran with Sarah's relatives Thomas and his mother Erika for a mile. She could only do it increments of about 30 seconds but covered the distance in 9:48.
Leg 1:Distance1.000Time8:32.60Pace8:32.60
With Jake and Stephen.
Leg 2:Distance1.000Time8:40.10Pace8:40.10
With William, Stephen, Jake + Bella and Mary in the stroller.
Leg 3:Distance2.040Time16:53.40Pace8:16.76
With Jake, William, and Joseph + Mary and Bella in the stroller.
Leg 4:Distance2.040Time17:36.90Pace8:38.09
With Joseph and Jake.
Leg 5:Distance4.000Time34:28.60Pace8:37.15
With Jake and Jacob.
Leg 6:Distance0.020Time0:08.60Pace7:10.00
With Matthew - false start, he forgot to go to the bathroom.
Leg 7:Distance1.000Time9:03.60Pace9:03.60
Matthew's record mile run on the little boy course.
Leg 8:Distance1.000Time9:48.20Pace9:48.20
With Thomas and Erika.

Camouflage Crocs 2 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jul 08, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.410.004.000.0020.41

Fast Running Friend Workout - 2017-07-08 07:41:58
Workout Totals: Distance20.410Time2:41:35.10Pace7:55.02
Did a long run today with a 3 mile tempo in the canyon on the Draper Days preparation course (0.75 up, 1.5 down, 0.75 up).

James Leblow joined me for part of the run, and did Joseph, and Jacob. I also did the follow-up evening run with William and Stephen (Jenny and Julia joined for part) because there was nobody to run with them earlier.

I felt tired today. Probably the combination of the race on Tuesday, hard tempo run on Wednesday, and then sprints on Thursday. At the age of 44 I do not recover as fast from the sprints as I did 10 years ago, but I am thankful that sprinting still does not completely incapacitate me.

Splits in the tempo run: 4:27, 8:32, 4:35. James pulled me for most of the last 0.75, but even with that help I did not have enough juice to average sub-6:00 pace on that stretch.

Joseph and Jacob ran 6.69 miles with a tempo down the canyon - 5:50 for Joseph, 5:53 for Jacob. I stayed with Jacob. It was hot by the time we got out, around 85 F, so they both struggled.

Jenny and Julia came back from the girl's camp. Julia ran 3.7, Jenny 4, in the evening.
Leg 1:Distance1.000Time8:40.60Pace8:40.60
With Thomas, James, William and Stephen.
Leg 2:Distance1.000Time8:31.20Pace8:31.20
With James and Sarah.
Leg 3:Distance2.000Time15:06.90Pace7:33.45
Paced Sarah through her tempo run along with James.
Leg 4:Distance1.000Time9:12.30Pace9:12.30
A jog with James up the canyon.
Leg 5:Distance3.000Time17:34.40Pace5:51.47
0.75 up, 1.5 down, 0.75 tempo. James helped me in the last 0.75.
Leg 6:Distance3.020Time26:35.00Pace8:48.15
Back to the house with James.
Leg 7:Distance4.620Time38:46.00Pace8:23.46
With Joseph and Jacob to get the car up the canyon.
Leg 8:Distance1.000Time5:53.70Pace5:53.70
With Jacob down the canyon - Joseph got 5:50.
Leg 9:Distance1.070Time9:35.00Pace8:57.38
Up the canyon with Joseph and Jacob to the car.
Leg 10:Distance2.700Time21:40.00Pace8:01.48
With William and Stephen later in the evening to the bank and back. Part with Jenny and Julia.

Camouflage Crocs 2 Miles: 20.41
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jul 09, 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, Jul 10, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.050.000.000.0011.05

Fast Running Friend Workout - 2017-07-10 07:44:35
Workout Totals: Distance11.050Time1:24:24.60Pace7:38.33
Usual runs for everybody, except I went a little longer so I could do Jenny's closing mile pickup. We did it in 6:36. Julia ran with Matthew (0.5 in 4:04), Stephen ran with Mary.
Leg 1:Distance4.000Time31:01.00Pace7:45.25
With Jacob.
Leg 2:Distance4.000Time30:15.30Pace7:33.82
With Joseph.
Leg 3:Distance3.050Time23:08.30Pace7:35.18
With Jenny.
Split 1:Distance2.050Time16:32.20Pace8:04.00
Cumilative:Distance2.050Time16:32.20Pace8:04.00
Split 2:Distance1.000Time6:36.10Pace6:36.10
Cumilative:Distance3.050Time23:08.30Pace7:35.18
 

Camouflage Crocs 2 Miles: 11.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jul 11, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.870.490.252.2511.86

Fast Running Friend Workout - 2017-07-11 07:47:12
Workout Totals: Distance11.854Time1:29:35.20Pace7:33.45
Paced the kids through their time trials. James Leblow helped me.

Joseph and Jacob did 2K (Joseph)/1 mile Jacob. They ran together for the first three laps, then Jacob kicked, I went with Jacob, he ran a PR of 5:35.9. I then continued, but Joseph was lagging behind, so I slowed down to let him catch me, but he had a mental lapse and slowed down to maintain the gap until I really slowed down to the point where he had to catch me on the home stretch. We ended up with 7:07.8 for 2000.

Jacob's splits: 82,83,84,83 high, the balance goes towards the 9.34 meter tax.

William went through the first 800 in 3:06 struggling, but then really lost it. I stopped him at 1200, which was the deal - if he fails to check in with a low five at a checkpoint, he is done with the time trial. I want him and other kids to learn how not to sandbag to finish the distance, but rather run by faith focusing on the next checkpoint which I try to make challenging but reasonable enough so the failure - if it does happen - would have to be mental.

Stephen ran 400 in 91.4, a bit off his record, but with more even splits. I gave William a chance to redeem himself from the mental collapse and gave him a target of 82 400, which he was able to hit.

Then I ran 7 miles with Jenny with a pickup for 1.25 uphill after VPB in 7:11.7. That was a surprise - it felt easier than pacing Joseph and Jacob on the track earlier when it was cooler. Then at the end we did a mile fast finish on the little boy course in 6:35.

I did an experiment yesterday by taking one 65 mg pill of Costco iron supplement. I do not know if it can act this fast, but what I was observing today is that I was sluggish to start, but once I got going I did better holding the effort than I normally do. Not sure what that means. Can iron be absorbed that fast?
Leg 1:Distance1.000Time9:08.80Pace9:08.80
Warm-up to the track.
Leg 2:Distance1.240Time7:07.70Pace5:44.92
Pacing Joseph and Jacob.
Split 1:Distance1.000Time5:35.90Pace5:35.90
Cumilative:Distance1.000Time5:35.90Pace5:35.90
Split 2:Distance0.240Time1:31.80Pace6:22.50
Cumilative:Distance1.240Time7:07.70Pace5:44.92
 
Leg 3:Distance0.740Time4:45.20Pace6:25.41
William's failed mile time trial.
Leg 4:Distance0.248Time1:31.40Pace6:08.55
Pacing Stephen.
Leg 5:Distance0.248Time1:22.00Pace5:30.65
Pacing William.
Leg 6:Distance0.248Time2:03.50Pace8:17.98
Jog with Jacob.
Leg 7:Distance1.000Time8:46.80Pace8:46.80
Running back home.
Leg 8:Distance0.120Time1:00.80Pace8:26.67
False start with Jenny.
Leg 9:Distance7.010Time53:49.00Pace7:40.63
With Jenny - mostly.
Split 1:Distance1.680Time14:35.70Pace8:41.25
Cumilative:Distance1.680Time14:35.70Pace8:41.25
Split 2:Distance1.250Time7:11.70Pace5:45.36
Cumilative:Distance2.930Time21:47.40Pace7:26.21
Uphill interval
Split 3:Distance3.080Time25:26.60Pace8:15.65
Cumilative:Distance6.010Time47:14.00Pace7:51.55
Split 4:Distance1.000Time6:35.00Pace6:35.00
Cumilative:Distance7.010Time53:49.00Pace7:40.63
Pickup with Jenny.
 

Camouflage Crocs 2 Miles: 11.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Wed, Jul 12, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

Fast Running Friend Workout - 2017-07-12 07:35:02
Workout Totals: Distance9.750Time1:11:20.10Pace7:18.98
Paced Sarah through a tempo run - 2 miles in 15:20, then did 2x1.25, one uphill in 7:25, one downhill in 6:37. The uphill was very hard for the muscles, but I was able to run steady 89 with very little variation. On the downhill I think muscle power was the limit as well. This perhaps means that I am low on glycogen.

Kids ran on their own.

Afterwards I went to OpenWest conference, presented on MyISAM tables in MySQL, then played CTF (capture the flag) - a hacking challenge. A three day adventure that you could probably write a book about. Maybe one day I will, and maybe even before the kids are grown. Joseph and Jacob helped me earn some points by picking locks.
Leg 1:Distance1.000Time7:53.20Pace7:53.20
With Stephen. I think somebody else ran with us as well.
Leg 2:Distance1.000Time8:17.40Pace8:17.40
Warm-up with Sarah - for a portion.
Leg 3:Distance2.000Time15:20.60Pace7:40.30
Sarah's tempo run.
Leg 4:Distance1.250Time7:25.60Pace5:56.48
Uphill interval.
Leg 5:Distance2.750Time21:49.40Pace7:56.15
Recovery/distance.
Leg 6:Distance1.250Time6:37.60Pace5:18.08
Downhill interval.
Leg 7:Distance0.500Time3:56.30Pace7:52.60
Cool-down.

Camouflage Crocs 2 Miles: 9.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jul 13, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.210.000.000.3810.59

Fast Running Friend Workout - 2017-07-13 07:40:03
Workout Totals: Distance10.590Time1:24:18.40Pace7:57.66
Did not sleep well, Capture The Flag challenges were bugging me. Went to bed at 12:30, then got up at 5:30. Solved a few, earned some points. Then usual runs with the kids over reduced distances (taper for Draper Days), did a pickup on the little boy course for 600 to catch up.

Solved a wicked Capture the Flag binary executable problem that I believe was more difficult than anything I ever dealt with code-wise. Was the second person to solve it. For the geeks - the code that printed the flag was inside a hacked pre-main setup routine with the flag-printing branch being unreachable code. I solved it by replacing the relevant conditional branch with NOOP instruction (machine code 0x90) using a hex editor. After this I felt could go to bed and sleep peacefully. Managed to get to bed at a decent time.
Leg 1:Distance1.000Time8:18.80Pace8:18.80
With James Leblow, William, and Stephen.
Leg 2:Distance1.000Time7:19.80Pace7:19.80
With James, Stephen, William, and maybe somebody else as well.
Split 1:Distance0.375Time2:04.20Pace5:31.20
Cumilative:Distance0.375Time2:04.20Pace5:31.20
Pickup to catch up.
Split 2:Distance0.625Time5:15.60Pace8:24.96
Cumilative:Distance1.000Time7:19.80Pace7:19.80
 
Leg 3:Distance3.000Time24:41.20Pace8:13.73
With James, and Jacob - I think.
Leg 4:Distance2.040Time16:20.90Pace8:00.83
With Joseph.
Leg 5:Distance3.050Time23:10.80Pace7:36.00
With Julia - mile pickup.
Split 1:Distance2.050Time16:29.20Pace8:02.54
Cumilative:Distance2.050Time16:29.20Pace8:02.54
Split 2:Distance1.000Time6:41.60Pace6:41.60
Cumilative:Distance3.050Time23:10.80Pace7:36.00
fast finish
 
Leg 6:Distance0.500Time4:26.90Pace8:53.80
With Matthew in the evening.

Camouflage Crocs 2 Miles: 10.59
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jul 14, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.540.000.000.008.54

Fast Running Friend Workout - 2017-07-14 07:51:41
Workout Totals: Distance8.540Time1:05:54.50Pace7:43.06
Only 8.5 today to be fresher for Draper Days tomorrow. Reduced distances for the kids. Another day of Capture the Flag. One funny problem - Cow's Secrets. You hit a URL, it tells you to upgrade from Edge 5. You Google and figure out than the next one from Edge 5 was SymbianOS, so they want you to spoof a user agent for SymbianOS. You do that, now you see a cow that is asking for an oatmeal cookie. You fudge a cookie header that mentions oatmeal in the way the cow likes - took me a few tries. Then it complains the cookie has no raisins. You give it the raisins as well. Now it gives you a silly question, there is a most annoying Captcha that takes 5 minutes to get past each time. The questions keep changing. When you answer wrong, it insults you with something along the lines of "You are nothing, if you were in my toilet, I would not flush it!" You finally figure out the questions come out of the Linux command-line utility fortune, and next time look up the answer and paste it straight into the box. Then the cow finally gives you the flag.
Leg 1:Distance1.000Time8:17.60Pace8:17.60
With James, Jacob, William, and Stephen.
Leg 2:Distance1.000Time7:51.20Pace7:51.20
With James and Jacob.
Leg 3:Distance2.040Time16:40.10Pace8:10.25
With James.
Leg 4:Distance4.000Time28:59.00Pace7:14.75
Alone.
Leg 5:Distance0.500Time4:06.60Pace8:13.20
With Matthew.

Camouflage Crocs 2 Miles: 8.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jul 15, 2017
Race: Draper Days 5 K (3.107 Miles) 00:17:26, Place overall: 13, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.003.1114.11

Fast Running Friend Workout - 2017-07-15 06:14:37
Workout Totals: Distance7.107Time50:14.50Pace7:04.16
Draper Days 5 K, 17:26 official chip time, the official gun time as we stand is 17:29, but it should be 17:27. 13th overall, 4th master.

There were a couple of issues with gun times. First, for reasons that are clear to Greg (the race director) but not as clear to me even after he sent me a fairly long explanatory email, the timer was knowingly started about 2 seconds before the gun actually fired and not properly adjusted afterwards to account for the discrepancy (to be clear - I understood the need for the early timer start, just not the failure to account for it in the official results). I proposed a technical solution that would correct the gun times to within 0.3s of the true gun time and volunteered to execute it, but Greg has not yet gotten back to me on this.

Another issue with the gun times is that very few runners were able to get to the true starting within 1s of the gun actually being fired due to the wheelchair start confusing. There were some runners pushing handicapped participants in a wheelchair. For some odd reason they did not have a separate start, and started at the front together with everybody else.

So at this point we should probably throw away the gun times, and use chip times. Except for people whose chip did not register, for those we should just subtract two seconds. So I will report the times in this manner.

So based on chip times our family got the following: Dad(44) 17:26, Joseph (12) 18:30 PR, Jacob (10) 19:00 PR, Jenny(16) 20:00 altitude PR, William (8) 21:37 PR, Julia (14) 21:45 PR, Stephen(6) 24:32 Debut, Mom(41) 24:33 second-fastest time ever with the PR (24:19) being set in 2002 when she had given only two births prior.

I consider Sarah's 24:33 after ten kids my most significant coaching accomplishment. The kids have run some good times, they work hard, but I really do not have to do much thinking. They are young and fairly quick naturally, so just any reasonable consistent routine that does not overtrain them at this point will produce decent results. However, with Sarah both of us had to do a lot of learning. Her top 100 m speed is 19 seconds. She does not come from an athletic family and never did any kind of competitive sport in her youth, so pushing herself in a sport to her is a skill she learned after we got married. She started running consistently in 1999 shortly after Benjamin was born, and never stopped with the exception of near-delivery times in the earlier pregnancies, and the first few weeks of recovery after each. Now she runs to the day she delivers.

Sarah and I have been through a lot trying to figure out how to keep her healthy and fit as she kept having children. We could probably write a book about it, and maybe some day we will.

We were 5 seconds short of our 20:50 record. Though all of the kids have gotten faster and run PRs, Mom ran faster, and Dad was only a few seconds slower, replacing Benjamin who is now on a mission with 6 year old Stephen who suffered from a side stitch starting early in the race ended up having too much impact. So maybe next year, I would say barring something unusual definitely next year unless Sarah gets pregnant.

As far as my race goes, I felt some fatigue from OpenWest Capture the Flag which I think cost me 10-15 seconds, most of it in the last mile. That is when I let go of James Moore, and Nan, and then Dennis (with a $20 bill figuratively attached to his back) passed me. Somehow I was able to hold off Sariah (17:29) and Jocelyn (17:31). I think just like me they were also suffering from a hard effort in the first two miles. Nan ran a very strong last mile finishing in 17:04 and even passed Matt Wolpert (17:05) as well as James Moore (17:05). I think Matt and I had similar problems today. He was trying to keep Brad Barton (16:17) in striking distance. I was trying to keep Matt in striking distance.
Leg 1:Distance1.600Time13:14.50Pace8:16.56
Leg 2:Distance4.007Time24:40.30Pace6:09.43
Split 1:Distance3.107Time17:27.40Pace5:37.11
Cumilative:Distance3.107Time17:27.40Pace5:37.11
Split 2:Distance0.900Time7:10.30Pace7:58.11
Cumilative:Distance4.007Time24:37.70Pace6:08.78
Split 3:Distance0.000Time0:02.60Pace0:00.00
Cumilative:Distance4.007Time24:40.30Pace6:09.43
 
Leg 3:Distance1.500Time12:19.70Pace8:13.13

Camouflage Crocs 2 Miles: 14.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Sun, Jul 16, 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, Jul 17, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy run. Usual distances for the kids, I think. 

Camouflage Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jul 18, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.005.000.0011.80

Total of 11.3. Did a tempo run up and down the canyon, 5 miles in 30:16 (6:18,6:20,6:08,5:48,5:42). Usual runs for the kids. 

Camouflage Crocs 2 Miles: 11.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jul 19, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy run. Usual distances for the kids.

Camouflage Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jul 20, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.251.000.0012.25

Jacob attempted a mile PR the day before turning 11, but could only managed 5:41.9. I ran 5:37.7 pulling away from him in the last 600 so he would have a moving target. James Leblow helped me pace. William, however, ran a PR in the 800 - 2:53.7, and Stephen ran 90.2 in the 400 - a small PR as well. Otherwise usual runs.

Camouflage Crocs 2 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jul 21, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.490.0010.49

Paced Joseph over 2000 in 6:59. This predicts 3000 in 10:28 at sea level in good conditions. Then paced Jacob over the same distance in 7:12. This predicts 10:48. Both of those times are 2000 PRs for them. Then did the rest of the distance. Usual runs for everybody otherwise. Ran 0.5 with Matthew at night.

Camouflage Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jul 22, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Paced Sarah through 2 miles down the canyon in 15:00. That is her new record. Then ran home, and ran 5 back to the car with Joseph and Jacob. Jenny and Julia ran with William and Stephen - usual Saturday distances for everybody. 0.5 with Matthew in the  evening. Total of 10.5. Took it easy to be fresh for the Deseret News 10 K.

Camouflage Crocs 2 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jul 23, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had Polina with us again - she is back for Deseret News 10 K and Timp Half. So we went to the Russian branch in Salt Lake, and then watched Meet the Mormons on Temple Square.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jul 24, 2017
Race: Desert News 10 K (6.214 Miles) 00:34:14, Place overall: 35, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.006.2110.71

Desnews 10 K, 34:14, 35th overall, 2nd master. Jason Lynch won with 28:58, then Josh Collins 29:30, Nico Montanez 29:38, Mike Hardy 29:51, Travis Fuller 29:57. Masters winner was Iain Hunter with 31:48. Dave Taylor was right behind me with 34:22. Womens top 4 was Taylor Ward 33:22, Rachael Young 34:33, Polina Carlson 34:40, and Rena Elmer (new married name, she is better know as Chesser) 35:03.

Overall very strong field.

I jumped in the race to get a good hard workout before the trip to Kansas for USATF JO Nationals. The race was not on the circuit and there was nothing special for the masters, but I still wanted to get the legs moving.

We did a tricky driving maneuver this morning. I drove my daughter Jenny and Polina to the start. Then Jenny drove to the finish. Then Sarah came in the van with the rest of the kids (except for Benjamin). Then I drove the family to Denver (our stop at the Winzenz house en route to Kansas) while Polina drove our car back to our house where she is staying for the week.

Splits by the mile: 5:04, 5:11, 5:32, 5:31, 5:36, and the rest of it in 7:20 which is 6:02 pace. The last mile is actually a visibly small but significant uphill while the rest of it is downhill of varing degree. I was wondering why the last mile was so slow, and even wondered if perhaps mile marker 5 was misplaced, but then I remembered that I did more or less the same mile going the other way in 4:50 at the start of the Salt Lake City 5 K a few years ago, and it all made sense.

From the start I watched Taylor Ward take off with Rachael and Rena going after her. Rachael and Rena paid for it later. So did David Taylor. I caught up to David first around 2.7 or so on the uphill. He was able to latch on, however. Then as we caught up to Rena I could tell she was not in the same shape as she was last year and struggling from the fast start.  When I race I normally just race. But this time I decided to do something different. I figured I am old, I have done enough of my own racing. So I slowed down and invited her to draft. She tried for about a quarter, but was not up to it. I figured at this point she would not be catching the women ahead of her, so I started racing again. Dave pulled ahead in the meantime, but I was able to catch him again around 4.3 or so.

Then I pulled ahead following a runner in front of me and we passed Rachael. I saw the Trax train that was suspiciously moving forward lookng like it really did not want to wait for the runners to pass. Fortunately it waited for us. Unfortunately it did not wait for the runners behind us. So Rena and Polina along with a few others ended up losing a few seconds waiting for it to pass.

James Moore passed me around 5.2 but I was able to latch on. Unfortunately not for long. I lost contact around 5.6. He ended up with 34:01.

Ran a cool-down with Jenny and Polina, and another 0.5 with Matthew in Denver. Kids overall ran shorter distances tapering for the Nationals.

 

 

Camouflage Crocs 2 Miles: 10.71
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jul 25, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

In Denver. I did 9 total. Julia, Jenny, Joseph, Jacob, and William all ran 3, Matthew 0.5. Then we drove to Emporia, KS.

Camouflage Crocs 2 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jul 26, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Total of 11. Some in Emporia, some in Lawrence at the venue.

 

Stephen ran 3:25.81 (1:42.54,1:43.27), but was disqualified for improper lane change. Rightfully so, he was running goofy and was all over the place. Well, there was a reason for him to be goofy. The meet got delayed about an hour and a half due to lightening on top of the required 45 minute wait after check-in which was after a 75 minute drive, which was after two days in the car. This was too much for a six year old to handle. But at least he started and finished the race and in a time that was only 8 seconds slower than his PR. 

Jacob ran 2:37.48 (1:16.76, 1:20.72) which got him 42nd place out of 55. Joseph ran 2:32.79 (1:14.74, 1:18.05), 36th place. It took 2:20 to qualify for the final, though we did not care too much about that as we were not planning on it anyway as it is on Sunday.

 

Camouflage Crocs 2 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jul 27, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.811.060.000.0010.87

Fast Running Friend Workout - 2017-07-27 09:36:02
Workout Totals: Distance10.867Time1:20:07.60Pace7:22.40
In Emporia, KS. Usual distances for everybody except the ones that were tapering.
Leg 1:Distance2.050Time17:45.80Pace8:39.90
With Jenny, Julia, Joseph, Jacob, William, and Stephen.
Leg 2:Distance0.587Time3:44.10Pace6:21.77
A pickup with Jenny, Joseph, and Jacob.
Split 1:Distance0.037Time0:17.60Pace7:55.68
Cumilative:Distance0.037Time0:17.60Pace7:55.68
Split 2:Distance0.530Time3:12.50Pace6:03.21
Cumilative:Distance0.567Time3:30.10Pace6:10.55
Split 3:Distance0.020Time0:14.00Pace11:40.00
Cumilative:Distance0.587Time3:44.10Pace6:21.77
 
Leg 3:Distance0.530Time3:26.80Pace6:30.19
A pickup with William and Julia.
Leg 4:Distance7.000Time48:58.60Pace6:59.80
Alone.
Leg 5:Distance0.700Time6:12.30Pace8:51.86
With Matthew.

Camouflage Crocs 2 Miles: 10.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jul 28, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.791.002.680.0012.47

Fast Running Friend Workout - 2017-07-28 06:14:33
Workout Totals: Distance12.470Time1:31:51.00Pace7:21.94
Most of the run in Emporia. Kids ran their usual distances except for the ones that were tapering for tomorrow. Then we met April from the blog in Eureka. William and I paced her through a quick mile in 6:25 to assess her fitness.
Leg 1:Distance2.000Time15:43.80Pace7:51.90
Some distance + race pace pickup with Joseph.
Split 1:Distance0.960Time7:35.30Pace7:54.27
Cumilative:Distance0.960Time7:35.30Pace7:54.27
Split 2:Distance0.530Time3:07.20Pace5:53.21
Cumilative:Distance1.490Time10:42.50Pace7:11.21
Split 3:Distance0.510Time5:01.30Pace9:50.78
Cumilative:Distance2.000Time15:43.80Pace7:51.90
 
Leg 2:Distance2.000Time16:20.70Pace8:10.35
Same with Jacob.
Split 1:Distance0.960Time8:14.10Pace8:34.69
Cumilative:Distance0.960Time8:14.10Pace8:34.69
Split 2:Distance0.530Time2:58.70Pace5:37.17
Cumilative:Distance1.490Time11:12.80Pace7:31.54
Split 3:Distance0.510Time5:07.90Pace10:03.73
Cumilative:Distance2.000Time16:20.70Pace8:10.35
 
Leg 3:Distance6.770Time47:04.80Pace6:57.25
On my own. Did a pickup.
Split 1:Distance5.000Time36:05.60Pace7:13.12
Cumilative:Distance5.000Time36:05.60Pace7:13.12
Split 2:Distance1.620Time9:47.60Pace6:02.72
Cumilative:Distance6.620Time45:53.20Pace6:55.89
Split 3:Distance0.150Time1:11.60Pace7:57.33
Cumilative:Distance6.770Time47:04.80Pace6:57.25
 
Leg 4:Distance1.000Time6:25.30Pace6:25.30
Paced April on the track with William.
Leg 5:Distance0.700Time6:16.40Pace8:57.71
With Matthew.

Camouflage Crocs 2 Miles: 12.47
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jul 29, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.590.000.000.0012.59

Fast Running Friend Workout - 2017-07-29 06:39:54
Workout Totals: Distance12.593Time2:31:24.30Pace12:01.38
Today was a busy day. Joseph, Jacob, Jenny, and Julia ran in the USATF JO Nationals in the 3000.

We got up early to make the 75 minute trip from Emporia, KS to Lawrence, KS. I did some running at the venue - some just to get around, some with the kids that were either cooling down or not racing and getting their runs in. Then we drove to Denver (more precisely Thornton) where we stayed with James and Lybi. Sarah and I did some creative running there - we literally ran to Walmart, then I ran back and got the car while she shopped.

Race reports:

Joseph: 10:37.83, 16th place

Official splits:

36.70
[36.70]
1:57.74
[1:21.04]
3:20.15
[1:22.42]
4:46.81
[1:26.67]
6:14.16
[1:27.36]
7:42.08
[1:27.92]
9:11.54
[1:29.47]
10:37.83
[1:26.29]

Joseph ran in heat 3 - the fastest. In spite of starting out last in the first 150 meters he got carried away in the early parts of the race. When I saw he had 2:38 at 800 meters I thought maybe he is just more fit than I thought he was, but it ended up being not the case. The first 1 K in 3:20 resulted in slowing down to 3:38 and then 3:39 in the last 2 K. What is funny is that in spite of crashing he was still moving through the field for most of the race - they crashed worse! But he ran a small PR which is not to be taken for granted considering all of the travelling and awful pacing. My 2000 formula predicted 10:28 based on his 2000 at altitude time trial in 6:59, which I believe he would have run if he could just hold his horses enough to run something like even 40-82-82 in the first 1 K.

Jacob 10:56.99 22nd place, 3rd in heat 2 (medium, beat everyone in heat 1 and a couple of people in heat 3). Official splits:

38.99
[38.99]
2:04.21
[1:25.22]
3:31.11
[1:26.91]
4:59.29
[1:28.18]
6:28.98
[1:29.70]
8:00.48
[1:31.50]
9:31.70
[1:31.22]
10:56.99
[1:25.30]

He had more self control than Joseph - enough to let everybody gap him in the first 200 and to stay in last place up until around 600 mark. Unfortunately even with that the start was still too fast - I would have preferred the first 200 in 41 followed by 85-86 laps. He also spent a lot of time in lane 2 being a bit indecisive about passing people. We need to practice passing with authority. I need to teach the boys, Jacob in particular, that when you pass, you should normally pass to drop and get up to the next target ASAP, then draft to rest if the target is moving well, then repeat. If you cannot pass to drop, you should be drafting. One exception to that is if the target has a competitive personality and is moving at about 5 seconds a mile slower than what you want to do. Then you can pass to egg on showing a bit of weakness on purpose making the target speed up for a lap or two and once that happens, go back to drafting.

My prediction for Jacob from the 2000 workout in 7:12 was 10:48. I think the fast start and too much running in lane 2 caused the discrepancy.

Julia - 13:01.01 34th place.

Official splits:

46.08
[46.08]
2:24.25
[1:38.18]
4:06.48
[1:42.23]
5:49.78
[1:43.31]
7:35.72
[1:45.95]
9:24.84
[1:49.12]
11:15.29
[1:50.46]
13:01.01
[1:45.73]

Things were going OK until the last 1 K. She would have gotten a PR with a decent finish.

Jenny 11:44.51, 12th place, official splits:

41.72
[41.72]
2:14.53
[1:32.82]
3:46.85
[1:32.32]
5:20.92
[1:34.07]
6:55.46
[1:34.55]
8:32.67
[1:37.21]
10:10.04
[1:37.37]
11:44.51
[1:34.47]

Jenny missed her PR by 2 seconds. Again, it slipped away in the last 1 K. Probably had something to do with the temperatures getting warmer, and her not being a very good heat runner. But she was able to move through the field after starting dead last and make it into 12th place.
Leg 1:Distance0.250Time1:54.50Pace7:38.00
Getting around the venue.
Leg 2:Distance3.200Time27:28.70Pace8:35.22
With William and Stephen.
Leg 3:Distance0.000Time10:57.00Pace0:00.00
Timing Jacob's race.
Split 1:Distance0.000Time1:20.50Pace0:00.00
Cumilative:Distance0.000Time1:20.50Pace0:00.00
Split 2:Distance0.000Time1:27.30Pace0:00.00
Cumilative:Distance0.000Time2:47.80Pace0:00.00
Split 3:Distance0.000Time1:25.90Pace0:00.00
Cumilative:Distance0.000Time4:13.70Pace0:00.00
Split 4:Distance0.000Time1:30.70Pace0:00.00
Cumilative:Distance0.000Time5:44.40Pace0:00.00
Split 5:Distance0.000Time1:29.50Pace0:00.00
Cumilative:Distance0.000Time7:13.90Pace0:00.00
Split 6:Distance0.000Time1:31.90Pace0:00.00
Cumilative:Distance0.000Time8:45.80Pace0:00.00
Split 7:Distance0.000Time1:30.90Pace0:00.00
Cumilative:Distance0.000Time10:16.70Pace0:00.00
Split 8:Distance0.000Time0:40.30Pace0:00.00
Cumilative:Distance0.000Time10:57.00Pace0:00.00
 
Leg 4:Distance0.000Time10:37.80Pace0:00.00
Timing Joseph's race.
Split 1:Distance0.000Time1:16.60Pace0:00.00
Cumilative:Distance0.000Time1:16.60Pace0:00.00
Split 2:Distance0.000Time1:21.30Pace0:00.00
Cumilative:Distance0.000Time2:37.90Pace0:00.00
Split 3:Distance0.000Time1:24.60Pace0:00.00
Cumilative:Distance0.000Time4:02.50Pace0:00.00
Split 4:Distance0.000Time1:27.20Pace0:00.00
Cumilative:Distance0.000Time5:29.70Pace0:00.00
Split 5:Distance0.000Time1:28.20Pace0:00.00
Cumilative:Distance0.000Time6:57.90Pace0:00.00
Split 6:Distance0.000Time1:29.10Pace0:00.00
Cumilative:Distance0.000Time8:27.00Pace0:00.00
Split 7:Distance0.000Time1:28.90Pace0:00.00
Cumilative:Distance0.000Time9:55.90Pace0:00.00
Split 8:Distance0.000Time0:41.90Pace0:00.00
Cumilative:Distance0.000Time10:37.80Pace0:00.00
 
Leg 5:Distance0.433Time3:27.70Pace7:59.68
Getting around the venue.
Leg 6:Distance0.000Time13:01.10Pace0:00.00
Timing Julia's race.
Split 1:Distance0.000Time1:34.70Pace0:00.00
Cumilative:Distance0.000Time1:34.70Pace0:00.00
Split 2:Distance0.000Time1:40.20Pace0:00.00
Cumilative:Distance0.000Time3:14.90Pace0:00.00
Split 3:Distance0.000Time1:43.00Pace0:00.00
Cumilative:Distance0.000Time4:57.90Pace0:00.00
Split 4:Distance0.000Time1:43.80Pace0:00.00
Cumilative:Distance0.000Time6:41.70Pace0:00.00
Split 5:Distance0.000Time1:48.20Pace0:00.00
Cumilative:Distance0.000Time8:29.90Pace0:00.00
Split 6:Distance0.000Time1:50.40Pace0:00.00
Cumilative:Distance0.000Time10:20.30Pace0:00.00
Split 7:Distance0.000Time1:50.20Pace0:00.00
Cumilative:Distance0.000Time12:10.50Pace0:00.00
Split 8:Distance0.000Time0:50.60Pace0:00.00
Cumilative:Distance0.000Time13:01.10Pace0:00.00
 
Leg 7:Distance0.000Time11:44.40Pace0:00.00
Timing Jenny's race.
Split 1:Distance0.000Time1:26.90Pace0:00.00
Cumilative:Distance0.000Time1:26.90Pace0:00.00
Split 2:Distance0.000Time1:34.90Pace0:00.00
Cumilative:Distance0.000Time3:01.80Pace0:00.00
Split 3:Distance0.000Time1:31.30Pace0:00.00
Cumilative:Distance0.000Time4:33.10Pace0:00.00
Split 4:Distance0.000Time1:34.40Pace0:00.00
Cumilative:Distance0.000Time6:07.50Pace0:00.00
Split 5:Distance0.000Time1:36.10Pace0:00.00
Cumilative:Distance0.000Time7:43.60Pace0:00.00
Split 6:Distance0.000Time1:36.90Pace0:00.00
Cumilative:Distance0.000Time9:20.50Pace0:00.00
Split 7:Distance0.000Time1:37.50Pace0:00.00
Cumilative:Distance0.000Time10:58.00Pace0:00.00
Split 8:Distance0.000Time0:46.40Pace0:00.00
Cumilative:Distance0.000Time11:44.40Pace0:00.00
 
Leg 8:Distance3.500Time28:14.60Pace8:04.17
With Joseph, Jacob, some with William and Jenny.
Leg 9:Distance0.500Time4:36.70Pace9:13.40
With Matthew in Denver.
Leg 10:Distance2.290Time20:53.90Pace9:07.55
With Sarah to Walmart in Denver.
Leg 11:Distance2.420Time18:27.90Pace7:37.81
Back from Walmart alone to get the van and pick up Sarah.

Camouflage Crocs 2 Miles: 12.59
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jul 30, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church with Sarah's brother Jacob and his wife Carolyn in Denver.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jul 31, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-07-31 07:39:09
Workout Totals: Distance10.500Time1:19:14.40Pace7:32.80
Usual runs today. Most of it in Denver. Then drove home from there. Jacob did 5, Julia only 3.
Leg 1:Distance5.000Time38:04.80Pace7:36.96
With Jacob - part with Jenny, Joseph and William.
Leg 2:Distance5.000Time36:31.10Pace7:18.22
Alone.
Leg 3:Distance0.500Time4:38.50Pace9:17.00
With Matthew in Orem.

Camouflage Crocs 2 Miles: 10.50
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
260.702.8019.4217.49300.41
Camouflage Crocs 2 Miles: 299.91
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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