Breaking the Wall

Murray Fun Days 5K

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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
267.931.7127.1811.34308.16
Brown Crocs 2 Miles: 306.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Jul 01, 2018
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
Add Comment
Mon, Jul 02, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.501.500.0012.00

Fast Running Friend Workout - 2018-07-02 08:13:37
Workout Totals: Distance12.000Time1:33:51.50Pace7:49.29
Usual distances for the kids. Did 1.5 tempo with Jake Larsen down the canyon in 8:03.6 - my fastest time this year so far. It felt sustainable - at least maybe for another mile going down the same grade. It was a good feeling, though.
Leg 1:Distance8.000Time1:01:53.80Pace7:44.22
With Jenny and Jake Larsen. Jake and I did 1.5 tempo down the canyon.
Split 1:Distance6.270Time51:40.50Pace8:14.50
Cumilative:Distance6.270Time51:40.50Pace8:14.50
Split 2:Distance1.500Time8:03.60Pace5:22.40
Cumilative:Distance7.770Time59:44.10Pace7:41.27
Split 3:Distance0.230Time2:09.70Pace9:23.91
Cumilative:Distance8.000Time1:01:53.80Pace7:44.22
 
Leg 2:Distance1.000Time7:54.10Pace7:54.10
With Matthew, Bonnie, Stephen, Joseph, Jacob, and William.
Leg 3:Distance3.000Time24:03.60Pace8:01.20
Same crew minus Stephen and Matthew.
Split 1:Distance2.500Time20:50.30Pace8:20.12
Cumilative:Distance2.500Time20:50.30Pace8:20.12
Split 2:Distance0.500Time3:13.30Pace6:26.60
Cumilative:Distance3.000Time24:03.60Pace8:01.20
 

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jul 03, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2018-07-03 09:02:00
Workout Totals: Distance10.000Time1:14:37.20Pace7:27.72
Mini-taper for Murray Fun Days 5 K - 10 total. Kids ran reduced distances as well.
Leg 1:Distance8.000Time58:21.20Pace7:17.65
Caught up to Jenny, then ran with her.
Leg 2:Distance2.000Time16:16.00Pace8:08.00
With Stephen.

Brown Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jul 04, 2018
Race: Murray Fun Days 5K (3.107 Miles) 00:17:51, Place overall: 6, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.780.000.003.1114.89

Fast Running Friend Workout - 2018-07-04 07:10:41
Workout Totals: Distance14.888Time1:53:47.80Pace7:38.61
Murray Fun Days 5 K, 17:51, 6th overall, chicked once (Angie Nickerson 17:22), 5th master, got beat by 4 masters, and one (young) woman, but no young men! What a race, never seen this before - especially a circuit race with prize money.

The top 20 results tell a story:

1 Teren Jameson 40 M 15:37
2 Scott Keate 44 M 16:07
3 Nathan Hornok 40 M 16:33
4 Angela Nickerson 22 F 17:22
5 Mark Payne 45 M 17:27
6 Alexander Pachev 45 M 17:51
7 Nan Kennard 36 F 18:05
8 Kenny Searle 19 M 18:08
9 Jerin Palmer 16 M 18:13
10 Dennis Simonaitis 56 M 18:15
11 Joseph Pachev 13 M 18:15
12 Brenden Brown 15 M 18:27
13 Daniel Haway 40 M 18:35
14 Levi Pace 34 M 18:44
15 Tony Nickerson 19 M 18:50
16 Christina Perry 36 F 18:56
17 Jacob Pachev 11 M 19:00
18 Tyler Howland 33 M 19:20
19 Bill Cobler 54 M 19:24
20 Declan Coffman 16 M 19:30

So in the top 20 we have 17 men and 3 women - nothing strange about that. However, out of those 17 men 8 are masters including 2 grandmasters (over 50)! Unlike chess, we do not expect grandmasters to be competitive against everybody else :-) Our family contributed 2 boys 13 and under (Joseph and Jacob), then there are 5 more boys in the 15-19 age bracket. The 30-39 age bracket contributed 2 men and 2 women thus achieving dubious gender equality - well, actually the women beat the men on the average time. If we look at the 20-29 age bracket, we have one "unicorn" woman and no men!

This reminds me of a Russian World War II themed movie title "The old men go to battle"

My race - I ran with Mark and Angie to about 1.5 mark, then felt that the pace was more than I could handle - they were just stronger today. After that just tried to run my own pace and was alone the entire time.

Compared to last year, I was a bit faster through the first mile, and a bit slower through the second with the identical split (11:18) at mile 2. Then I was 6 seconds slower over the last 1.107, which I think was a good result. Last year I was being pulled by somebody for the first 2+ miles, then there was maybe a quarter mile break when Nan passed me, and when she finally dropped me I had only a quarter to go, I was in the master's money, I knew there was a pack of old wolves behind me, and I was running scared. This year I was alone for the second half of the race, and more than a minute out of master's money, so I had to dig deep to find the motivation to squeeze out the extra juice. So I might actually be slightly more fit.

Kids' races:

Joseph 18:15 - 11th overall, got outleaned by Dennis at the end. He started quick - was ahead of me over the first 1K, then ran with me for some time shortly before the first mile, then dropped back, but held on better than I thought he would.

Jacob - 19:00. Just could not get going today. Said had a hard time getting his heart to pump enough oxygen, felt out of breath but legs not really working. Probably some growth-related temporary thing. Still only 5 seconds slower than his track PR from this winter which was set with me pacing him. And this course is no track.

William - 19:52 - outperformed my expectations. Last year he ran 22:16.

Stephen - 22:03 - also outperformed my expectations. Bonnie did not sign up in time, so she just ran with Stephen but did not cross the finish line. I was happy to see that 22:03 on this course was relatively easy for her.

We will see what happens in Draper Days.
Leg 1:Distance1.750Time15:14.10Pace8:42.34
Warm-up.
Leg 2:Distance3.488Time22:03.40Pace6:19.42
Race
Split 1:Distance1.000Time5:40.70Pace5:40.70
Cumilative:Distance1.000Time5:40.70Pace5:40.70
Split 2:Distance1.000Time5:37.50Pace5:37.50
Cumilative:Distance2.000Time11:18.20Pace5:39.10
Split 3:Distance1.107Time6:32.80Pace5:54.83
Cumilative:Distance3.107Time17:51.00Pace5:44.71
My time.
Split 4:Distance0.000Time1:09.30Pace0:00.00
Cumilative:Distance3.107Time19:00.30Pace6:07.01
Jacob.
Split 5:Distance0.109Time0:52.50Pace8:01.65
Cumilative:Distance3.216Time19:52.80Pace6:10.90
William.
Split 6:Distance0.272Time2:10.60Pace8:00.15
Cumilative:Distance3.488Time22:03.40Pace6:19.42
Stephen.
 
Leg 3:Distance0.950Time8:21.80Pace8:48.21
Cool-down.
Leg 4:Distance0.200Time1:45.80Pace8:49.00
Cool-down, continued.
Leg 5:Distance0.500Time4:13.30Pace8:26.60
Final stage of the cool-down :-)
Split 1:Distance0.180Time1:34.30Pace8:43.89
Cumilative:Distance0.180Time1:34.30Pace8:43.89
Split 2:Distance0.320Time2:39.00Pace8:16.88
Cumilative:Distance0.500Time4:13.30Pace8:26.60
 
Leg 6:Distance4.000Time32:01.10Pace8:00.27
With Jenny.
Leg 7:Distance4.000Time30:08.30Pace7:32.07
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 Miles: 14.89
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jul 05, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2018-07-05 08:50:20
Workout Totals: Distance12.000Time1:32:40.20Pace7:43.35
Usual distances for the kids and myself. I did 1.5 tempo down the canyon in 7:58.9. This was my first time this year under 8:00.
Leg 1:Distance8.000Time1:01:09.70Pace7:38.71
With Jenny except for the tempo.
Split 1:Distance6.270Time51:18.30Pace8:10.96
Cumilative:Distance6.270Time51:18.30Pace8:10.96
Split 2:Distance1.500Time7:58.90Pace5:19.27
Cumilative:Distance7.770Time59:17.20Pace7:37.81
Split 3:Distance0.230Time1:52.50Pace8:09.13
Cumilative:Distance8.000Time1:01:09.70Pace7:38.71
 
Leg 2:Distance1.000Time7:41.30Pace7:41.30
With Matthew, Stephen, Bonnie, Joseph, Jacob, and William.
Leg 3:Distance3.000Time23:49.20Pace7:56.40
Same group minus Stephen and Matthew.

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jul 06, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2018-07-06 07:11:28
Workout Totals: Distance10.000Time1:19:21.70Pace7:56.17
Easy day for me today running-wise - only 10 miles due to a family trip to Vernal. We saw the dinosaur bones, and visited with Kenny The Apache and his family. Usual distances for the kids.
Leg 1:Distance6.000Time47:46.00Pace7:57.67
With Joseph, Jacob, and Bonnie.
Leg 2:Distance1.000Time7:45.10Pace7:45.10
With Matthew, and William.
Leg 3:Distance3.000Time23:50.60Pace7:56.87
With Stephen and William.

Brown Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jul 07, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Fast Running Friend Workout - 2018-07-07 08:34:40
Workout Totals: Distance16.000Time1:58:50.50Pace7:25.66
Total of 16. Usual Saturday distances for the kids. Did a lighter 5 mile tempo down the canyon in 28:38 (5:40, 5:46, 5:44, 5:47, 5:41). Jacob ran with me from 1 to 3, Joseph from 3 to 5.
Leg 1:Distance2.980Time23:54.40Pace8:01.34
Warm-up with Jenny - part with Joseph and Jacob.
Leg 2:Distance5.000Time28:38.10Pace5:43.62
Tempo run.
Leg 3:Distance2.020Time16:33.60Pace8:11.88
Cool-down.
Leg 4:Distance5.000Time41:44.20Pace8:20.84
With William, Stephen, and Bonnie.
Leg 5:Distance1.000Time8:00.20Pace8:00.20
With Matthew and William.

Brown Crocs 2 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jul 08, 2018
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
Add Comment
Mon, Jul 09, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2018-07-09 08:22:46
Workout Totals: Distance12.000Time1:32:13.70Pace7:41.14
Joseph and William got a sore throat today so they ran less - both 2 miles. Otherwise, regular runs. Jake Larsen ran with me and Jenny. I did 1.5 tempo down the canyon, but in a different place than I have lately been doing it. This one has less downhill and is more exposed to the sun. So I struggled in the last 0.5 (2:43), but still ran a decent time - 8:03.1. Jake did the first mile with me.
Leg 1:Distance8.000Time1:00:35.20Pace7:34.40
With Jenny and Jake. Jenny did not run the tempo, Jake ran the first mile of it.
Split 1:Distance4.230Time35:06.20Pace8:17.92
Cumilative:Distance4.230Time35:06.20Pace8:17.92
Split 2:Distance1.500Time8:03.10Pace5:22.07
Cumilative:Distance5.730Time43:09.30Pace7:31.88
Split 3:Distance2.270Time17:25.90Pace7:40.75
Cumilative:Distance8.000Time1:00:35.20Pace7:34.40
 
Leg 2:Distance1.000Time7:56.30Pace7:56.30
With Matthew, Joseph, Jacob, William, Stephen, and Bonnie.
Leg 3:Distance3.000Time23:42.20Pace7:54.07
Same company minus Matthew and Bonnie. William and Joseph ran the first mile with us then turned around. We did a pickup at the end uphill.
Split 1:Distance2.500Time20:14.20Pace8:05.68
Cumilative:Distance2.500Time20:14.20Pace8:05.68
Split 2:Distance0.500Time3:28.00Pace6:56.00
Cumilative:Distance3.000Time23:42.20Pace7:54.07
 

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jul 10, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2018-07-10 08:18:16
Workout Totals: Distance12.000Time1:32:36.40Pace7:43.03
Jenny had a breakthrough tempo run today running 2 miles down the canyon in 11:53.9 (5:54, 5:59) - breaking 6:00 average for the first time. Joseph and William had a sore throat and some fatigue, so I had them run just 2 miles. Otherwise usual distances for everybody.
Leg 1:Distance0.980Time8:20.60Pace8:30.82
Warm-up with Jenny.
Leg 2:Distance2.000Time11:53.90Pace5:56.95
Tempo run with Jenny.
Leg 3:Distance5.020Time39:24.20Pace7:50.96
Cool-down with Jenny.
Leg 4:Distance1.000Time8:04.70Pace8:04.70
With Matthew, Stephen, Bonnie, Joseph, Jacob, and William.
Leg 5:Distance3.000Time24:53.00Pace8:17.67
With Bonnie and Jacob.

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jul 11, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2018-07-11 08:34:21
Workout Totals: Distance12.000Time1:32:28.00Pace7:42.33
Did 4x0.25 down the canyon with Jacob - 71.3, 72.8, 74.3, 73.2. Recoveries were brisk - 0.25 all under 8:50 pace. Jenny paced Bonnie in the meantime for 2 miles in 13:05. Joseph is still recovering from the sore throat, I had him run only 4 miles. Otherwise, usual distances for everybody.
Leg 1:Distance0.980Time8:26.00Pace8:36.33
Warm-up with Jacob, Jenny, and Bonnie.
Leg 2:Distance2.000Time13:05.60Pace6:32.80
4x0.25 workout with Jacob.
Split 1:Distance0.250Time1:11.30Pace4:45.20
Cumilative:Distance0.250Time1:11.30Pace4:45.20
Split 2:Distance0.250Time2:12.00Pace8:48.00
Cumilative:Distance0.500Time3:23.30Pace6:46.60
Split 3:Distance0.250Time1:12.80Pace4:51.20
Cumilative:Distance0.750Time4:36.10Pace6:08.13
Split 4:Distance0.250Time2:09.10Pace8:36.40
Cumilative:Distance1.000Time6:45.20Pace6:45.20
Split 5:Distance0.250Time1:14.30Pace4:57.20
Cumilative:Distance1.250Time7:59.50Pace6:23.60
Split 6:Distance0.250Time2:00.70Pace8:02.80
Cumilative:Distance1.500Time10:00.20Pace6:40.13
Split 7:Distance0.250Time1:13.20Pace4:52.80
Cumilative:Distance1.750Time11:13.40Pace6:24.80
Split 8:Distance0.250Time1:52.20Pace7:28.80
Cumilative:Distance2.000Time13:05.60Pace6:32.80
 
Leg 3:Distance5.020Time39:51.10Pace7:56.31
Cool-down with Jenny - part with Jacob and Bonnie.
Leg 4:Distance1.000Time7:51.10Pace7:51.10
With Joseph, William, and Matthew.
Leg 5:Distance3.000Time23:14.20Pace7:44.73
With Joseph, Stephen, and William.

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jul 12, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2018-07-12 08:42:43
Workout Totals: Distance10.000Time1:18:52.20Pace7:53.22
Total of 10 - taking it easy before Draper Days. Reduced mileage for the kids.
Leg 1:Distance1.000Time7:43.20Pace7:43.20
With Matthew, Joseph, Jacob, William, Stephen, and Bonnie.
Leg 2:Distance1.000Time7:57.90Pace7:57.90
Same company minus Matthew.
Leg 3:Distance6.000Time47:25.10Pace7:54.18
With Jenny.
Leg 4:Distance2.000Time15:46.00Pace7:53.00
With Joseph, Jacob, and Bonnie - if I remember right.

Brown Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jul 13, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Fast Running Friend Workout - 2018-07-13 08:23:03
Workout Totals: Distance7.000Time54:49.60Pace7:49.94
Taper before Draper Days 5 K - total of 7 for me, reduced mileage for the kids.
Leg 1:Distance1.000Time7:34.80Pace7:34.80
With Matthew, Bonnie, Joseph, Jacob, and William.
Leg 2:Distance1.000Time7:29.50Pace7:29.50
With Bonnie, Joseph, Jacob, and William.
Leg 3:Distance1.000Time7:45.30Pace7:45.30
With Joseph.
Leg 4:Distance4.000Time32:00.00Pace8:00.00
With Jenny.

Brown Crocs 2 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jul 14, 2018
Race: Draper Days 5K (3.107 Miles) 00:17:29, Place overall: 6, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.003.3615.48

Fast Running Friend Workout - 2018-07-14 06:10:14
Workout Totals: Distance15.477Time1:55:02.40Pace7:25.98
Draper Days 5 K, 17:29, 13th overall, 5th master.

At the start, I wanted to go out hard and hang on, but just did not have the speed to do it. Usually this means bad things for me - if I do not have the speed in mile 1, I have even less of it in subsequent miles. But this time it was different. I managed to hold on to whatever I had, and actually ran the whole thing at a more or less even pace. The first mile marker was off - I got 5:25 at it, but I am guessing it was closer to 5:36. Mile 2 marker was believable - 11:08, and the second mile was downhill. 16:55 at the official mile marker 3, which is also believable - the third mile is uphill.

For the first 3 k of the race I followed Benjamin Dastrup and Jake Orr. Then Jake fell off the pace. I hung on to Benjamin until the kick.

Jacob 18:26, Joseph 18:44, William 19:47, Jenny 20:02, Stephen 22:14,
Julia 22:44, Matthew 25:31, Sarah 29:40 - new virtual pregnancy standard - average 21:37 for the family. Joseph had a
sore throat all week and had to run less, Jenny got a weird cramp
midrace. William did have a sore throat as well, but it did not hit
him as much as it did Joseph. Not sure why Stephen ran slower than in
Murray Fun Days - probably because Bonnie paced him there, and this
time Bonnie ran her own race and got 21:39 (5th woman). Jenny, in
spite of the cramp problem, got 3rd overall earning $50.

1. TEREN JAMESON m 41 15:27.63
2. NATHAN HORNOK m 40 16:06.92
3. MARK BOYLE m 16 16:12.00
4. ALEX HARBERTSON m 16 16:37.73
5. ALBERT WINT m 38 16:40.18
6. MARK CURRELL m 34 16:49.78
7. MELCHOR SUASTE m 40 16:58.04
8. JON GAUTHIER m 31 17:10.48
9. MARK PAYNE m 45 17:12.85
10. ROBBY LEE m 26 17:17.06
11. BENJAMIN DASTRUP m 14 17:26.17
12. PETER OLDHAM m 17 17:25.46
13. ALEXANDER PACHEV m 45 17:29.85
14. BRANDON JOHNSON m 17 17:45.38
15. JAKE ORR m 15 17:47.77
16. NEAL GASSMANN m 51 17:53.50
17. CALEB JOHNSON m 15 17:58.93
18. DEREK HANSEN m 43 18:11.26
19. NAN KENNARD f 36 18:14.75
20. CARSON DAY m 15 18:16.61

In the evening I ran some more distance with the kids. Jenny was still suffering from her stomach cramp and ran just one more mile. Joseph was stll not 100%, did not run. I felt some energy did 0.25 uphill pickup at the end in 80.8.
Leg 1:Distance2.250Time17:59.30Pace7:59.69
Warm-up.
Leg 2:Distance4.437Time29:49.80Pace6:43.38
The race.
Split 1:Distance3.107Time17:30.30Pace5:38.04
Cumilative:Distance3.107Time17:30.30Pace5:38.04
My time.
Split 2:Distance0.000Time0:56.70Pace0:00.00
Cumilative:Distance3.107Time18:27.00Pace5:56.29
Jacob.
Split 3:Distance0.000Time0:18.00Pace0:00.00
Cumilative:Distance3.107Time18:45.00Pace6:02.09
Joseph.
Split 4:Distance0.830Time6:48.90Pace8:12.65
Cumilative:Distance3.937Time25:33.90Pace6:29.61
Matthew.
Split 5:Distance0.500Time4:15.90Pace8:31.80
Cumilative:Distance4.437Time29:49.80Pace6:43.38
Sarah.
 
Leg 3:Distance0.580Time3:49.00Pace6:34.83
Pacing the kids 1 K.
Leg 4:Distance2.200Time18:42.80Pace8:30.36
Cool-down.
Leg 5:Distance1.000Time7:56.40Pace7:56.40
With Jenny at night.
Leg 6:Distance5.010Time36:45.10Pace7:20.14
First mile with Jacob and Bonnie, the rest alone.
Split 1:Distance4.760Time35:24.30Pace7:26.28
Cumilative:Distance4.760Time35:24.30Pace7:26.28
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.760Time35:24.30Pace7:26.28
Split 3:Distance0.250Time1:20.80Pace5:23.20
Cumilative:Distance5.010Time36:45.10Pace7:20.14
Uphill pickup.
 

Brown Crocs 2 Miles: 15.48
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jul 15, 2018
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 16, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2018-07-16 08:29:07
Workout Totals: Distance12.000Time1:30:12.40Pace7:31.03
Usual runs for everybody. Jenny was struggling with the stomach cramp which we now think is some kind of internal inflammation. But she still could run around 8:00 pace. I did 1.5 tempo down the canyon in the AM in 7:58.8, and another one with Joseph uphill from the 1.5 mark to the house in 8:59.6. He was pushing the pace, so I told him if he was energetic he should do a tempo. He usually declines such invitations, but this time he accepted.
Leg 1:Distance8.000Time1:01:43.50Pace7:42.94
With Jenny except for the tempo.
Split 1:Distance6.270Time51:47.30Pace8:15.58
Cumilative:Distance6.270Time51:47.30Pace8:15.58
Split 2:Distance1.500Time7:58.80Pace5:19.20
Cumilative:Distance7.770Time59:46.10Pace7:41.53
Split 3:Distance0.230Time1:57.40Pace8:30.43
Cumilative:Distance8.000Time1:01:43.50Pace7:42.94
 
Leg 2:Distance1.000Time7:53.00Pace7:53.00
With Joseph, Jacob, Matthew, Bonnie, William, and Stephen.
Leg 3:Distance3.000Time20:35.90Pace6:51.97
With Joseph, first 1.5 also with William and Jacob.
Split 1:Distance1.500Time11:36.30Pace7:44.20
Cumilative:Distance1.500Time11:36.30Pace7:44.20
Split 2:Distance1.500Time8:59.60Pace5:59.73
Cumilative:Distance3.000Time20:35.90Pace6:51.97
Tempo with Joseph.
 

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jul 17, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2018-07-17 08:45:10
Workout Totals: Distance12.000Time1:30:25.40Pace7:32.12
Jenny still had her internal inflammation problem. So she ran a bit less and split her run in two - 3 + 4. Usual distances for everybody else. Total of 12 for me. I did two pickups in the AM - 1 mile up the canyon in 5:58.0, and 1 mile down in 5:18.6.
Leg 1:Distance8.000Time58:35.20Pace7:19.40
Started with Jenny, Joseph, Jacob, William, Stephen, and Bonnie. Jenny turned around at 1.5, everybody else at 1. Ran the rest of it myself.
Split 1:Distance3.520Time27:42.80Pace7:52.39
Cumilative:Distance3.520Time27:42.80Pace7:52.39
Split 2:Distance1.000Time5:58.00Pace5:58.00
Cumilative:Distance4.520Time33:40.80Pace7:27.08
Split 3:Distance2.250Time17:47.00Pace7:54.22
Cumilative:Distance6.770Time51:27.80Pace7:36.10
Split 4:Distance1.000Time5:18.60Pace5:18.60
Cumilative:Distance7.770Time56:46.40Pace7:18.40
Split 5:Distance0.230Time1:48.80Pace7:53.04
Cumilative:Distance8.000Time58:35.20Pace7:19.40
 
Leg 2:Distance1.000Time7:58.00Pace7:58.00
With Joseph, Jacob, Jenny, Stephen, Matthew, and Bonnie.
Leg 3:Distance3.000Time23:52.20Pace7:57.40
With Joseph, Jacob, William, Jenny, and Bonnie.

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jul 18, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.400.250.8713.57

Fast Running Friend Workout - 2018-07-18 08:37:14
Workout Totals: Distance13.564Time1:42:21.00Pace7:32.74
Total of 12 for me. Usual distances for everybody. Julia ran in the AM including a mile in 6:58, then headed out to the youth conference. Jenny did 4+4 - still recovering from the internal inflammation, but felt good enough to run sub-7:00 for 0.5 at the end.

I tried to get Stephen to run an 800 PR, but he just did not have it today. Stopped him early several times when he was obviously off pace and not doing anything to increase it.

William, however, ran a small PR - 2:43.7 (80, 83). So did Bonnie - 2:51.7 (84, 87). I paced William, while Joseph and Jacob paced Bonnie.

Then Joseph, Jacob, and I ran 600 with the target of 1:45, and racing the Bonnie/William relay team over the last 400. We opened in 34 (tailwind), then 36 into a headwind, then Joseph and Jacob fell apart, I tried to speed up, but just did not have the ability to shift gears running alone and ran another 36 - total time 1:46.5. Joseph and Jacob got 1:49.9. Bonnie handed off to William right as we got there, then William fell behind me, but outran Joseph and Jacob.
Leg 1:Distance1.050Time8:41.00Pace8:16.19
Warm-up to the track.
Leg 2:Distance0.150Time0:56.70Pace6:18.00
Stephen's attempt at 800, stopped him shortly after the first 200 in 45 and no attempt to speed up.
Leg 3:Distance0.248Time1:31.10Pace6:07.34
Stephen's attempt 2. Stopped him at 400.
Leg 4:Distance0.496Time2:51.70Pace5:46.17
Bonnie and William's 800.
Split 1:Distance0.496Time2:43.70Pace5:30.04
Cumilative:Distance0.496Time2:43.70Pace5:30.04
William.
Split 2:Distance0.000Time0:08.00Pace0:00.00
Cumilative:Distance0.496Time2:51.70Pace5:46.17
Bonnie.
 
Leg 5:Distance0.248Time1:29.90Pace6:02.50
Stephen's try 3. Stopped him at 400.
Leg 6:Distance0.372Time1:46.50Pace4:46.29
600 with Joseph and Jacob. They had 1:49.9.
Leg 7:Distance1.000Time9:18.10Pace9:18.10
Cool-down to the house.
Leg 8:Distance6.000Time44:47.70Pace7:27.95
First 2 with Jenny, then the rest alone.
Leg 9:Distance1.000Time7:46.90Pace7:46.90
With Jenny, Joseph, Jacob, Matthew, and Bonnie.
Leg 10:Distance2.000Time15:50.50Pace7:55.25
With Jenny, Joseph, Jacob, William, and Bonnie.
Leg 11:Distance1.000Time7:20.90Pace7:20.90
With Jenny.

Brown Crocs 2 Miles: 13.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jul 19, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.310.990.0011.95

Fast Running Friend Workout - 2018-07-19 09:16:43
Workout Totals: Distance11.953Time1:33:26.00Pace7:49.00
Did 800 pace workout with Stephen and Jenny. This was originally supposed to be an 800 time trial for Stephen, but he was not hitting anywhere close to the target pace, and I did not want him to drag through most of it. So I kept stopping him as soon as he slowed down. He finally figured out that if he just toughened up a bit, the workout would be over sooner, so he ran the full 400 in 86.
Leg 1:Distance1.050Time9:08.50Pace8:42.38
Warm-up to the track.
Leg 2:Distance0.311Time1:53.60Pace6:05.27
With Stephen and Jenny.
Leg 3:Distance0.124Time0:42.30Pace5:41.13
With Stephen and Jenny.
Leg 4:Distance0.186Time1:05.10Pace5:50.00
With Stephen and Jenny.
Leg 5:Distance0.248Time1:28.30Pace5:56.05
With Stephen and Jenny.
Leg 6:Distance0.186Time1:05.10Pace5:50.00
With Stephen and Jenny.
Leg 7:Distance0.248Time1:26.20Pace5:47.58
With Stephen and Jenny.
Leg 8:Distance1.000Time8:53.20Pace8:53.20
Back to the house with everybody.
Leg 9:Distance4.600Time36:19.10Pace7:53.72
Do not remember who this was with.
Leg 10:Distance1.000Time7:25.20Pace7:25.20
With Matthew, Joseph, Jacob, William, Stephen, and Bonnie
Leg 11:Distance3.000Time23:59.40Pace7:59.80
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 Miles: 11.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jul 20, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.000.000.5010.88

Fast Running Friend Workout - 2018-07-20 08:41:30
Workout Totals: Distance10.878Time1:27:21.90Pace8:01.88
Did another 600 interval/relay. Joseph, Jacob, and I raced a relay team that consisted of Jenny, Bonnie, and William - each taking a leg of 200 in that order. The target was 1:45. Unfortunately I was the only one who got the target. We were all in contact with Jenny at the end of the first leg (34 high), but then only I could keep up with Bonnie on the second leg (34 high or 35 low). Joseph decided to score a DNF once Bonnie dropped him around the 300 mark under the excuse that he was going to try again when the track is not so crowded. Jacob got dropped as well, but kept running. William did around 35 high in the last 200 and I was able to stay with him finishing in 1:45.1. Jacob finished in 1:49.7.

Then Joseph decided to retry expecting me to pace him. I told him I did not have another 1:45 in me, and that since he missed the chance to be paced when it was available, he would get to do it on his own this time. He got to 200 in 36.8 and stopped. I hope he learned a lesson.

Matthew got 2 miles in today running to the track and back. Usual distances for everybody else.
Leg 1:Distance1.436Time12:40.90Pace8:49.87
Warm-up with everybody - however, Matthew and Stephen did not do the strides.
Split 1:Distance1.000Time8:32.70Pace8:32.70
Cumilative:Distance1.000Time8:32.70Pace8:32.70
Split 2:Distance0.062Time0:18.40Pace4:56.77
Cumilative:Distance1.062Time8:51.10Pace8:20.09
Split 3:Distance0.062Time0:51.20Pace13:45.81
Cumilative:Distance1.124Time9:42.30Pace8:38.06
Split 4:Distance0.062Time0:17.90Pace4:48.71
Cumilative:Distance1.186Time10:00.20Pace8:26.07
Split 5:Distance0.250Time2:40.70Pace10:42.80
Cumilative:Distance1.436Time12:40.90Pace8:49.87
 
Leg 2:Distance0.372Time1:45.10Pace4:42.53
600 interval
Leg 3:Distance0.070Time0:36.80Pace8:45.71
Joseph's 600 retry fiasco - stopped at 200.
Split 1:Distance0.070Time0:36.80Pace8:45.71
Cumilative:Distance0.070Time0:36.80Pace8:45.71
William
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.070Time0:36.80Pace8:45.71
Stephen.
 
Leg 4:Distance1.000Time8:50.90Pace8:50.90
Back to the house with everybody.
Leg 5:Distance5.000Time39:50.70Pace7:58.14
With Jenny.
Leg 6:Distance3.000Time23:37.50Pace7:52.50
With Joseph, Jacob, and Bonnie.

Brown Crocs 2 Miles: 8.88
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jul 21, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.005.001.0016.00

Fast Running Friend Workout - 2018-07-21 08:24:30
Workout Totals: Distance16.000Time1:57:28.20Pace7:20.51
Total of 16. Did a 5 mile tempo down the canyon in 28:04.8 - best time this year so far. Splits 5:41, 5:35, 5:36, 5:41, 5:31. Then did 8x0.125 uphill with Jacob targeting around 40. Most of the recoveries were 0.125 jog, but we occasionally took longer breaks when I sensed he was struggling. It was quite warm already. Joseph did the same workout, except downhill in 36. Bonnie did the first 2 intervals with him, then skipped one and did one more.

Kids were on reduced mileage tapering for the JO Nationals. Joseph and Jacob - 6, Jenny - 8, William 3, Stephen - 2. Julia ran 4 miles.
Leg 1:Distance2.980Time23:59.10Pace8:02.92
Warm-up - most of it with Jenny.
Leg 2:Distance5.000Time28:04.60Pace5:36.92
Tempo run.
Leg 3:Distance2.020Time16:38.80Pace8:14.46
Cool-down.
Leg 4:Distance1.000Time7:59.40Pace7:59.40
With Jacob and Matthew. I think we might have had William and/or Stephen.
Leg 5:Distance5.000Time40:46.30Pace8:09.26
With Jacob. We had Julia with us for the first 2 miles. I think we also had William and Stephen for part of it.
Split 1:Distance2.270Time19:07.10Pace8:25.33
Cumilative:Distance2.270Time19:07.10Pace8:25.33
Split 2:Distance0.125Time0:41.10Pace5:28.80
Cumilative:Distance2.395Time19:48.20Pace8:16.12
Split 3:Distance0.125Time1:09.40Pace9:15.20
Cumilative:Distance2.520Time20:57.60Pace8:19.05
Split 4:Distance0.125Time0:41.50Pace5:32.00
Cumilative:Distance2.645Time21:39.10Pace8:11.15
Split 5:Distance0.125Time1:19.80Pace10:38.40
Cumilative:Distance2.770Time22:58.90Pace8:17.80
Split 6:Distance0.125Time0:40.40Pace5:23.20
Cumilative:Distance2.895Time23:39.30Pace8:10.26
Split 7:Distance0.125Time1:18.30Pace10:26.40
Cumilative:Distance3.020Time24:57.60Pace8:15.89
Split 8:Distance0.125Time0:40.00Pace5:20.00
Cumilative:Distance3.145Time25:37.60Pace8:08.90
Split 9:Distance0.125Time1:21.20Pace10:49.60
Cumilative:Distance3.270Time26:58.80Pace8:15.05
Split 10:Distance0.125Time0:39.70Pace5:17.60
Cumilative:Distance3.395Time27:38.50Pace8:08.51
Split 11:Distance0.375Time3:33.00Pace9:28.00
Cumilative:Distance3.770Time31:11.50Pace8:16.42
Split 12:Distance0.125Time0:39.50Pace5:16.00
Cumilative:Distance3.895Time31:51.00Pace8:10.63
Split 13:Distance0.125Time1:15.40Pace10:03.20
Cumilative:Distance4.020Time33:06.40Pace8:14.13
Split 14:Distance0.125Time0:40.90Pace5:27.20
Cumilative:Distance4.145Time33:47.30Pace8:09.10
Split 15:Distance0.125Time1:19.50Pace10:36.00
Cumilative:Distance4.270Time35:06.80Pace8:13.40
Split 16:Distance0.125Time0:36.20Pace4:49.60
Cumilative:Distance4.395Time35:43.00Pace8:07.60
Split 17:Distance0.605Time5:03.30Pace8:21.32
Cumilative:Distance5.000Time40:46.30Pace8:09.26
 

Brown Crocs 2 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jul 22, 2018
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
Add Comment
Mon, Jul 23, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2018-07-23 08:59:43
Workout Totals: Distance10.000Time1:18:49.60Pace7:52.96
10 total for me. Kids tapered. Flew to Atlanta in the afternoon, got the rental van, got to Dean and Shelly's house.
Leg 1:Distance1.000Time7:38.80Pace7:38.80
With Matthew, Joseph, Jacob, William, Stephen, and Bonnie.
Leg 2:Distance3.000Time23:47.70Pace7:55.90
Same group minus Matthew. William and Stephen ran for part of it.
Leg 3:Distance6.000Time47:23.10Pace7:53.85
I think this was with Jenny.

Brown Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jul 24, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.660.000.000.0010.66

Fast Running Friend Workout - 2018-07-24 07:59:18
Workout Totals: Distance10.660Time1:20:35.90Pace7:33.65
4 with the kids in the AM in Milton, GA near Dean and Shelly's house. Then drove to Greensboro, and did 6.5 miles there alone. Humidity did not feel bad on an easy run.
Leg 1:Distance1.040Time8:16.50Pace7:57.40
With Joseph, Jacob, Jenny, Stephen and William.
Leg 2:Distance1.040Time8:29.40Pace8:09.81
Same group minus Stephen.
Leg 3:Distance1.040Time8:10.10Pace7:51.25
Dropped off William.
Leg 4:Distance1.040Time8:28.90Pace8:09.33
With Jenny.
Leg 5:Distance6.500Time47:11.00Pace7:15.54
Alone in Greensboro.

Brown Crocs 2 Miles: 10.66
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jul 25, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.140.000.000.0012.14

Fast Running Friend Workout - 2018-07-25 04:58:15
Workout Totals: Distance12.140Time1:35:37.10Pace7:52.58
Did 6 alone in the AM, then 4 near the Aggie Stadium to the store and back + some extra running to get around. Then 2.14 with the kids later in the evening.

Racing wise, everybody ran the 800. It was a good chance to learn humility. The competition was strong, they were up against real 800 runners. Humidity adjustment had not yet happened, plus there were a lot of delays. As a result, the performances were not great both in terms of place as well as time. The times kept digressing in quality in proportion to how late everybody's race started:

Stephen 3:00.29
William 2:47.??
Jacob 2:28.99
Joseph 2:33.70
Jenny 2:55.??
Leg 1:Distance6.000Time42:53.10Pace7:08.85
Alone.
Leg 2:Distance4.000Time35:59.30Pace8:59.83
Most of this with William.
Leg 3:Distance2.140Time16:44.70Pace7:49.49
With Joseph, Jacob, William, Stephen, and Jenny.

Brown Crocs 2 Miles: 12.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jul 26, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.002.001.5010.00

Fast Running Friend Workout - 2018-07-26 07:26:47
Workout Totals: Distance10.000Time1:10:56.40Pace7:05.64
The night before I prayed to know how to help the kids the best to prepare for the 3000. The thought came to me to try 1200 at 80 seconds per lap. So I used Google to find the nearest track, which happened to be at the Smith High, and was a 440. Ran 0.75 and the pace felt way harder than what it should have. We could not even hit the target of 80s (got 82 high average) and it was not just Joseph and Jacob - I could not do it. I did some thinking, and the thought came to me - try this yourself again in the evening. It was even worse - 4:12 was all I could do. Then another thought came - try 2 miles. After the first lap in 84 I started to feel light headed and was forced to slow down to 90s. It was miserable but sustainable. So the inspiration came in the middle of that interval - the way to adjust to high humidity is to run frequent relatively short intervals at sub-maximal pace. I would have just one more day to do it with the kids, but at least this is something.
Leg 1:Distance1.000Time8:16.00Pace8:16.00
Warm-up with the kids.
Leg 2:Distance0.750Time4:08.30Pace5:31.07
Interval with Joseph and Jacob.
Leg 3:Distance1.250Time10:07.20Pace8:05.76
Cool-down.
Leg 4:Distance1.000Time7:25.70Pace7:25.70
Warm-up with the kids.
Leg 5:Distance0.500Time2:57.70Pace5:55.40
Interval with Jenny.
Leg 6:Distance0.750Time4:12.10Pace5:36.13
Interval alone testing the waters.
Leg 7:Distance2.500Time19:59.00Pace7:59.60
Trip to find a bathroom.
Leg 8:Distance2.000Time11:52.50Pace5:56.25
Another interval testing the waters.
Leg 9:Distance0.250Time1:57.90Pace7:51.60
Short cool down.

Brown Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jul 27, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.002.000.0011.25

Fast Running Friend Workout - 2018-07-27 05:53:22
Workout Totals: Distance11.250Time1:18:56.00Pace7:00.98
 
Leg 1:Distance6.500Time46:30.80Pace7:09.35
Alone.
Leg 2:Distance1.000Time8:08.10Pace8:08.10
Warm-up with the kids.
Leg 3:Distance2.000Time11:38.50Pace5:49.25
2 mile humidity acclimation interval on the track, first 0.75 with Joseph and Jacob.
Split 1:Distance0.750Time4:21.60Pace5:48.80
Cumilative:Distance0.750Time4:21.60Pace5:48.80
With Joseph and Jacob.
Split 2:Distance1.250Time7:16.90Pace5:49.52
Cumilative:Distance2.000Time11:38.50Pace5:49.25
Alone.
 
Leg 4:Distance0.250Time1:43.20Pace6:52.80
With Jenny.
Leg 5:Distance0.750Time5:55.40Pace7:53.87
Cool-down with Joseph.
Leg 6:Distance0.750Time5:00.00Pace6:40.00
Humidity acclimation interval with Jenny.

Brown Crocs 2 Miles: 11.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jul 28, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2018-07-28 05:53:44
Workout Totals: Distance12.050Time1:36:56.80Pace8:02.72
Kids ran in the USATF JO Nationals in Greensboro today. 3000 meters. Jenny 11:39.62 9th place in 17-18 PR, Joseph 10:28.91 39th place in 13-14 PR, Jacob 10:27.32 PR 3rd in 11-12.

This was a miracle run. I started to lose hope. All the indicators were telling me the kids were not going to run well. Their 800 was not very good. In the 1200 pickups we did they seemed to have been putting in more effort that they would at altitude to run the same pace. Jenny got a cold and lost her voice. I knew we needed a miracle. The night before the race I prayed for one - just one. I asked the Lord to give us just one PR, that's all.

The Lord had mercy on us, and gave us three PRs instead of just one. Not only that, but Jacob got not just a top 8 finish, but third! Jenny managed a small PR in spite of running in 90F and 70% humidity and was just 5 seconds and 1 place away from the All-Americal title. She paced it with miraculous perfection. After the first 600 she was dead last but running in that last place with everybody watching she ignored the emotions and just ran the correct pace. Then she started catching girls and passing them without hesitation as if they were not there not falling for the temptation to slow down and run with them. For a 17 year old girl this takes an incredible amount of resilience and self-mastery, but that is what it took for her to run a PR under those circumstances, and that is what the Lord gave her today. Her splits by 1 K were around 3:48, 3:54, 3:57, last lap in 91, first lap in 91 as well.

Joseph raced in 86 F with about 70% humidity, but still managed a PR. His splits were around 3:24, 3:32, 3:32, last lap in 82, first lap in 81.

Jacob's race was wild. His conditions were better as the race started earlier, only 78 F with 70% humidity. He got excited and opened in 75, even though he was at the tail of the pack. The first 1 K was 3:17. Then he ran 3:38, 3:32 with the last lap of 78. Based on those splits he had the fitness to run faster, but was cautious. He was running in a pack that was contending for places 3-6 thinking if he gets outkicked, he still has two places to go down before he is out of top 8. But instead of being outkicked, he found the energy to outkick the competition in the last lap and finished 3rd. When I saw him finish I could barely talk. I was not expecting him to do so well.

Running-wise, I managed to get 12 miles in running in between kids races, and a couple of more miles with Jacob after we got to Milton, GA. William did 4, Stephen 3. Jenny, Joseph, and Jacob just did their warm-up, race, and a little bit afterwards.
Leg 1:Distance3.000Time25:02.10Pace8:20.70
With William and Stephen.
Leg 2:Distance1.100Time9:33.40Pace8:41.27
With William.
Leg 3:Distance0.750Time5:54.50Pace7:52.67
With Joseph.
Leg 4:Distance2.600Time20:01.80Pace7:42.23
Alone.
Leg 5:Distance2.600Time19:46.10Pace7:36.19
Alone.
Leg 6:Distance2.000Time16:38.90Pace8:19.45
With Jacob in Milton, GA.

Brown Crocs 2 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jul 29, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church with Dean. In the evening we had a reunion of sorts with Dean, Yuri, his wife Marianna, and their son Kyle.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jul 30, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Fast Running Friend Workout - 2018-07-30 06:31:14
Workout Totals: Distance10.250Time1:22:11.00Pace8:01.07
Travelling today, flew ATL to SLC, ran in the evening, got our distances in.
Leg 1:Distance0.750Time5:37.60Pace7:30.13
Bathroom runs in Atlanta.
Leg 2:Distance0.500Time5:02.50Pace10:05.00
With the bags to the MARTA station.
Leg 3:Distance1.000Time7:59.40Pace7:59.40
With Matthew and do not remember who else.
Leg 4:Distance2.000Time16:00.60Pace8:00.30
Do not remember who this was with.
Leg 5:Distance6.000Time47:30.90Pace7:55.15
Also do not remember who this was with.

Brown Crocs 2 Miles: 10.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jul 31, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.500.440.0012.04

Fast Running Friend Workout - 2018-07-31 08:50:10
Workout Totals: Distance12.040Time1:33:25.80Pace7:45.60
Usual 12 miles. Did some pickups. Usual distances for the kids.
Leg 1:Distance8.040Time1:01:46.60Pace7:41.02
Did a few pickups with Jenny and Julia over the first 4 miles, then ran 0.3125 uphill in 1:47, the rest easy back home.
Split 1:Distance1.833Time14:37.20Pace7:58.56
Cumilative:Distance1.833Time14:37.20Pace7:58.56
Split 2:Distance0.125Time0:45.40Pace6:03.20
Cumilative:Distance1.958Time15:22.60Pace7:51.20
Split 3:Distance0.375Time3:26.50Pace9:10.67
Cumilative:Distance2.333Time18:49.10Pace8:03.97
Split 4:Distance0.125Time0:44.40Pace5:55.20
Cumilative:Distance2.458Time19:33.50Pace7:57.42
Split 5:Distance0.375Time3:30.70Pace9:21.87
Cumilative:Distance2.833Time23:04.20Pace8:08.60
Split 6:Distance0.125Time0:49.30Pace6:34.40
Cumilative:Distance2.958Time23:53.50Pace8:04.62
Split 7:Distance0.375Time3:36.80Pace9:38.13
Cumilative:Distance3.333Time27:30.30Pace8:15.14
Split 8:Distance0.125Time0:44.70Pace5:57.60
Cumilative:Distance3.458Time28:15.00Pace8:10.17
Split 9:Distance0.250Time2:21.00Pace9:24.00
Cumilative:Distance3.708Time30:36.00Pace8:15.15
Split 10:Distance0.312Time1:47.50Pace5:44.55
Cumilative:Distance4.020Time32:23.50Pace8:03.46
Split 11:Distance4.020Time29:23.10Pace7:18.58
Cumilative:Distance8.040Time1:01:46.60Pace7:41.02
 
Leg 2:Distance1.000Time7:57.80Pace7:57.80
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 3:Distance3.000Time23:41.40Pace7:53.80
With Joseph, Jacob, and William.
Split 1:Distance2.500Time20:30.70Pace8:12.28
Cumilative:Distance2.500Time20:30.70Pace8:12.28
Split 2:Distance0.500Time3:10.70Pace6:21.40
Cumilative:Distance3.000Time23:41.40Pace7:53.80
Uphill pickup with William. Joseph did 2:54, Jacob 2:57.
 

Brown Crocs 2 Miles: 12.04
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
267.931.7127.1811.34308.16
Brown Crocs 2 Miles: 306.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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