Breaking the Wall

Pachev Family Provo Canyon 5 K

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 3010.45
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
292.094.1126.1516.60338.95
Neon Crocs 3 Miles: 339.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Jul 01, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.910.000.001.1212.03

Fast Running Friend Workout - 2020-07-01 08:09:56
Workout Totals: Distance12.035Time1:34:31.50Pace7:51.25
Jacob did a mile time trial on the track, and ran a small PR of 5:13.9 splits of 78, 77, 80, 76. Benjamin paced him. I ran the first 1009 meters, and the last 200.

Matthew did 400 in 80.6.

William tried to run the last 800 with Jacob, but could not keep up, and ran something along the lines of 2:50.

Otherwise, easy runs.
Leg 1:Distance1.000Time7:37.70Pace7:37.70
Alone.
Leg 2:Distance1.811Time15:06.30Pace8:20.44
Warm-up.
Split 1:Distance1.000Time7:53.60Pace7:53.60
Cumilative:Distance1.000Time7:53.60Pace7:53.60
Split 2:Distance0.062Time0:18.90Pace5:04.84
Cumilative:Distance1.062Time8:12.50Pace7:43.75
Split 3:Distance0.187Time1:54.60Pace10:12.83
Cumilative:Distance1.249Time10:07.10Pace8:06.07
Split 4:Distance0.062Time0:19.40Pace5:12.90
Cumilative:Distance1.311Time10:26.50Pace7:57.88
Split 5:Distance0.500Time4:39.80Pace9:19.60
Cumilative:Distance1.811Time15:06.30Pace8:20.44
 
Leg 3:Distance0.851Time5:13.90Pace6:08.86
Jacob's mile time trial.
Split 1:Distance0.627Time3:18.10Pace5:15.95
Cumilative:Distance0.627Time3:18.10Pace5:15.95
Split 2:Distance0.100Time1:19.40Pace13:14.00
Cumilative:Distance0.727Time4:37.50Pace6:21.71
Split 3:Distance0.124Time0:36.40Pace4:53.55
Cumilative:Distance0.851Time5:13.90Pace6:08.86
 
Leg 4:Distance0.248Time1:20.60Pace5:25.00
400 with Matthew, Benjamin, and William.
Leg 5:Distance1.000Time8:21.50Pace8:21.50
Cool-down with the boys.
Leg 6:Distance4.125Time33:01.30Pace8:00.32
With Benjamin. Part with Joseph.
Leg 7:Distance1.000Time8:00.40Pace8:00.40
With Benjamin and Jacob, I think.
Leg 8:Distance2.000Time15:49.80Pace7:54.90
With Benjamin, Joseph, and Jacob.

Neon Crocs 3 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jul 02, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-07-02 08:32:32
Workout Totals: Distance12.000Time1:34:48.60Pace7:54.05
Easy runs, total of 12 for me and Benjamin, usual distances for other kids as well.
Leg 1:Distance2.000Time15:51.70Pace7:55.85
Alone.
Leg 2:Distance7.000Time55:55.80Pace7:59.40
With Benjamin, Joseph, and Jacob - part with Jenny.
Leg 3:Distance3.000Time23:01.10Pace7:40.37
With Stephen, and Benjamin, part with Matthew.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jul 03, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.061.002.000.0012.06

Fast Running Friend Workout - 2020-07-03 08:09:14
Workout Totals: Distance12.060Time1:29:58.90Pace7:27.67
Total of 12. Matthew ran a mile PR on the track - 6:20.1. Splits 91, 97, 99, 91. He keeps breaking hard drives on his laptop, so I told him he could get an SSD drive (which I hope will not break as easily) if he ran 6:20, and he did just that.

Then I added a couple of pickups in the middle of the run for the rest of the distance. Again, struggles generating adrenaline. The pattern seems to be that I can find some for a surge, but cannot generate a steady flow to keep the pace.
Leg 1:Distance1.060Time8:30.80Pace8:01.89
Warm-up.
Leg 2:Distance1.000Time6:20.10Pace6:20.10
Matthew's time trial - Joseph, Jacob, William and Stephen helped with the pacing.
Leg 3:Distance1.000Time8:09.30Pace8:09.30
Cool-down with the boys.
Leg 4:Distance9.000Time1:06:58.70Pace7:26.52
Part with the kids, part alone.
Split 1:Distance2.400Time18:56.80Pace7:53.67
Cumilative:Distance2.400Time18:56.80Pace7:53.67
Split 2:Distance1.000Time6:10.40Pace6:10.40
Cumilative:Distance3.400Time25:07.20Pace7:23.29
up
Split 3:Distance1.580Time12:32.00Pace7:55.95
Cumilative:Distance4.980Time37:39.20Pace7:33.65
Split 4:Distance1.000Time5:45.80Pace5:45.80
Cumilative:Distance5.980Time43:25.00Pace7:15.62
down
Split 5:Distance3.020Time23:33.70Pace7:48.11
Cumilative:Distance9.000Time1:06:58.70Pace7:26.52
 

Neon Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jul 04, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.460.003.001.0015.46

Fast Running Friend Workout - 2020-07-04 08:28:03
Workout Totals: Distance15.460Time1:59:00.30Pace7:41.86
Total of about 16.

Jenny ran 5:47 mile down the canyon, Stephen 5:54, which is his course PR. Might be a PR, if not, then very close, for Jenny.

Benjamin did 2x3 down 10:02, up 11:26, down 9:48. The downs went OK, but he had struggles generating power on the up. I was his rabbit on the last one starting 2 minutes ahead and running as close to 6:00 as possible. He caught me with a bit more than 0.125 left, and I was able to keep up with him, and run the last 0.125 in 36.

Then we rested a bit, and he paced me through an uphill mile in 5:54. I just had to prove to myself that I can still run sub-6:00 uphill.
Leg 1:Distance0.980Time8:22.40Pace8:32.65
Warm-up.
Leg 2:Distance1.000Time5:54.10Pace5:54.10
With Jenny, Joseph, William, and Stephen.
Split 1:Distance1.000Time5:47.20Pace5:47.20
Cumilative:Distance1.000Time5:47.20Pace5:47.20
Split 2:Distance0.000Time0:06.90Pace0:00.00
Cumilative:Distance1.000Time5:54.10Pace5:54.10
 
Leg 3:Distance3.500Time28:23.90Pace8:06.83
Part with the kids, part alone.
Leg 4:Distance2.000Time11:48.80Pace5:54.40
2 miles being Benjamin's target rabbit.
Leg 5:Distance0.500Time5:00.00Pace10:00.00
Recovery with Benjamin.
Leg 6:Distance1.000Time5:54.70Pace5:54.70
Uphill mile, Benjamin pulled me.
Leg 7:Distance3.480Time30:00.00Pace8:37.24
Cool-down/distance with Benjamin.
Leg 8:Distance3.000Time23:36.40Pace7:52.13
With Matthew.

Neon Crocs 3 Miles: 15.46
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jul 05, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jul 06, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.002.000.0012.25

Fast Running Friend Workout - 2020-07-06 08:38:00
Workout Totals: Distance12.250Time1:33:31.40Pace7:38.07
Easy runs for the most part, total of 12 for me, did 2 down the canyon in 11:29, 5:52/5:37.
Leg 1:Distance9.000Time1:07:12.60Pace7:28.07
With Benjamin, part with Jacob, did a tempo down the canyon.
Split 1:Distance4.980Time39:09.40Pace7:51.77
Cumilative:Distance4.980Time39:09.40Pace7:51.77
Split 2:Distance2.000Time11:29.90Pace5:44.95
Cumilative:Distance6.980Time50:39.30Pace7:15.43
Tempo.
Split 3:Distance2.020Time16:33.30Pace8:11.73
Cumilative:Distance9.000Time1:07:12.60Pace7:28.07
 
Leg 2:Distance0.250Time2:25.50Pace9:42.00
Leg 3:Distance3.000Time23:53.30Pace7:57.77
With Benjamin.

Neon Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jul 07, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.002.0011.00

Fast Running Friend Workout - 2020-07-07 08:29:07
Workout Totals: Distance9.000Time1:08:09.80Pace7:34.42
Total of 12. Played a rabbit game in a 2 mile tempo down the canyon. William and I started 2 minutes ahead of Benjamin and ran at 6:00 target. Benjamin's target was 5:00. He did 4:59 with Joseph (Jacob 5:01), and then closed in 4:56, and caught us with about 200 to go. We finished 1 second behind him.
Leg 1:Distance0.980Time8:09.00Pace8:18.98
Warm-up.
Leg 2:Distance2.000Time11:56.20Pace5:58.10
William and I playing rabbit for Benjamin.
Leg 3:Distance6.020Time48:04.60Pace7:59.17
With Benjamin.
Fast Running Friend Workout - 2020-07-07 21:38:42
Workout Totals: Distance3.000Time23:47.70Pace7:55.90
 
Leg 1:Distance2.000Time15:51.30Pace7:55.65
With Benjamin and Matthew. I think we had Stephen with us.
Leg 2:Distance1.000Time7:56.40Pace7:56.40
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jul 08, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.270.000.001.0012.27

Fast Running Friend Workout - 2020-07-08 08:48:22
Workout Totals: Distance12.270Time1:33:14.10Pace7:35.92
12 total, usual distances for the kids, did a pickup for a mile down the canyon in 5:31.
Leg 1:Distance9.020Time1:07:15.50Pace7:27.39
Part with Jacob and Jenny, part alone.
Split 1:Distance2.000Time16:03.40Pace8:01.70
Cumilative:Distance2.000Time16:03.40Pace8:01.70
Split 2:Distance1.000Time5:31.40Pace5:31.40
Cumilative:Distance3.000Time21:34.80Pace7:11.60
Pickup - alone.
Split 3:Distance6.020Time45:40.70Pace7:35.27
Cumilative:Distance9.020Time1:07:15.50Pace7:27.39
 
Leg 2:Distance3.000Time23:30.00Pace7:50.00
With Benjamin.
Leg 3:Distance0.250Time2:28.60Pace9:54.40
With Bella.

Neon Crocs 3 Miles: 12.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jul 09, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2020-07-09 07:48:45
Workout Totals: Distance9.000Time1:09:40.20Pace7:44.47
Total of 13 for me and Benjamin, usual distances for everybody, easy pace.
Leg 1:Distance3.000Time22:21.20Pace7:27.07
Alone.
Leg 2:Distance6.000Time47:19.00Pace7:53.17
With Benjamin, Jenny, Joseph, and Jacob - if I remember right.
Fast Running Friend Workout - 2020-07-09 19:41:13
Workout Totals: Distance4.000Time23:09.90Pace5:47.48
 
Leg 1:Distance3.000Time15:38.40Pace5:12.80
With Benjamin and Matthew. Maybe with Stephen also.
Leg 2:Distance1.000Time7:31.50Pace7:31.50
With Benjamin.

Neon Crocs 3 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jul 10, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

Fast Running Friend Workout - 2020-07-10 08:26:05
Workout Totals: Distance8.250Time1:04:18.00Pace7:47.64
8 total, easy pace, for me and Benjamin. Taper for the 5 K tomorrow. Reduced distances for other kids as well.
Leg 1:Distance8.000Time1:01:47.50Pace7:43.44
With Benjamin. Part with the other boys.
Leg 2:Distance0.250Time2:30.50Pace10:02.00
With Bella.

Neon Crocs 3 Miles: 8.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jul 11, 2020
Race: Pachev Family Provo Canyon 5 K (3.107 Miles) 00:17:28, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.953.110.003.1117.17

Fast Running Friend Workout - 2020-07-11 07:38:01
Workout Totals: Distance17.164Time2:07:38.30Pace7:26.18
Pachev Family 5 K, 5th place. Results:

Benjamin 15:12
Chad 17:22 (he actually ran somewhere around 16:30-16:45 effort but got confused, stopped early, and then finished with Joseph)
Joseph 17:23
Jacob 17:27
Dad 17:28
William 18:29
Stephen 20:50
Matthew 20:58
Julia 22:44
Sarah 24:45

Our family average of 19:31, new record.

Analysis:

Benjamin - a bit slower than last time, but expected due to his lack of workouts lately as he was recovering from the injury. Splits 4:48, 4:57, 4:54.

Joseph - small improvement. Splits 5:31, 5:38, 5:37.

Jacob - also small improvement. Splits 5:31, 5:38, 5:41.

Dad - by a miracle managed to improve and crack 17:30. Splits 5:31, 5:38, 5:42.

William - improved by 25 seconds from a month ago. I think mainly by getting mentally tougher. Splits 5:57, 6:03, 5:53.

Jenny - improved by 18 seconds in spite of a falling accident two days prior and scraping her knees badly. The day before she could barely run a sub-8:00 mile, so this run really took a lot of grit on her part.

Stephen - improved by 24 seconds. Not sure what his splits were exactly, but he was roughly 6:30 in the first mile, then slowed down to about 7:00, and kicked around 6:35 in the last mile responding to a threat of hard-charging Matthew behind him.

Matthew - improved by 16 seconds. Splits 6:45, 6:51, 6:40. I was very happy with how he held it together, and closed in the last mile.

Julia - improved by 2 seconds. She ran the first mile with me and Matthew in 6:45, then slowed down to about 7:40 pace. I was happy that she found 6:45 in her, and lived to run another 2 miles after that.

Sarah - improved by 1:01 from last time, and was able to average sub-8:00. I was very happy with this improvement. Quite remarkable for a 44 year old mother of 11.
Leg 1:Distance0.980Time8:10.70Pace8:20.71
Warm-up.
Leg 2:Distance3.107Time17:28.60Pace5:37.50
The race.
Split 1:Distance0.107Time0:36.20Pace5:38.32
Cumilative:Distance0.107Time0:36.20Pace5:38.32
Split 2:Distance1.000Time5:31.40Pace5:31.40
Cumilative:Distance1.107Time6:07.60Pace5:32.07
Split 3:Distance1.000Time5:38.10Pace5:38.10
Cumilative:Distance2.107Time11:45.70Pace5:34.93
Split 4:Distance1.000Time5:42.90Pace5:42.90
Cumilative:Distance3.107Time17:28.60Pace5:37.50
 
Leg 3:Distance3.300Time28:05.60Pace8:30.79
Back to the start with a detour.
Leg 4:Distance3.627Time24:45.30Pace6:49.51
Pacing the second group.
Split 1:Distance3.107Time20:58.10Pace6:44.92
Cumilative:Distance3.107Time20:58.10Pace6:44.92
Matthew - pushed a stroller with Bella and Leigha.
Split 2:Distance0.250Time1:46.40Pace7:05.60
Cumilative:Distance3.357Time22:44.50Pace6:46.46
Julia.
Split 3:Distance0.270Time2:00.80Pace7:27.41
Cumilative:Distance3.627Time24:45.30Pace6:49.51
Sarah.
 
Leg 5:Distance0.250Time2:30.70Pace10:02.80
With Bella.
Leg 6:Distance2.900Time22:59.70Pace7:55.76
With William back to the car.
Leg 7:Distance3.000Time23:37.70Pace7:52.57
With Benjamin.

Neon Crocs 3 Miles: 17.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jul 12, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jul 13, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.110.000.000.2512.36

Fast Running Friend Workout - 2020-07-13 08:43:46
Workout Totals: Distance12.362Time1:38:05.00Pace7:56.06
Total of 12, easy pace, except for pacing Julia on the track. She ran 400 in 84.3, and then 200 in 40.7.
Leg 1:Distance9.000Time1:09:19.40Pace7:42.16
With Benjamin, I think part with the boys.
Leg 2:Distance0.250Time2:38.40Pace10:33.60
With Bella
Leg 3:Distance1.060Time9:30.60Pace8:58.30
To the track with Sarah and the kids.
Leg 4:Distance0.750Time6:31.70Pace8:42.27
Part with Mary, part with William.
Leg 5:Distance0.248Time1:24.30Pace5:39.92
Paced Julia with William over 400 on the track.
Leg 6:Distance0.124Time0:40.70Pace5:28.23
200 with Julia and William.
Leg 7:Distance0.930Time7:59.90Pace8:36.02
Back home with the kids.

Neon Crocs 3 Miles: 12.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jul 14, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-07-14 08:26:17
Workout Totals: Distance12.000Time1:33:59.40Pace7:49.95
Easy runs, total of 12. Benjamin did a mile pickup in 4:44.
Leg 1:Distance3.000Time23:05.60Pace7:41.87
Alone.
Leg 2:Distance6.000Time46:59.10Pace7:49.85
I think this was with Joseph and Jacob, part with Jenny, William, and Benjamin. Pushed the stroller with Leigha.
Leg 3:Distance3.000Time23:54.70Pace7:58.23
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jul 15, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.260.002.001.0012.26

Fast Running Friend Workout - 2020-07-15 08:30:15
Workout Totals: Distance12.260Time1:33:29.50Pace7:37.54
Total of 12. Progressive 3 mile tempo with Joseph and Jacob. The plan was to run the first mile with everybody, Jenny and Stephen being done after it, then have William kick for the next mile, and then have me, Joseph, and Jacob kick at whatever we could do for the last mile. It went according to plan for the first mile, but then William checked out. We ran the next mile maintaining 6:00 pace, and then kicked. I was able to kick in 5:34, Jacob got 5:32, Joseph 5:31.

Benjamin did a 6 mile tempo at 5:20 pace mostly down the canyon.
Leg 1:Distance0.980Time7:58.30Pace8:08.06
Warm-up.
Leg 2:Distance3.000Time17:33.10Pace5:51.03
Tempo run.
Split 1:Distance1.000Time5:57.50Pace5:57.50
Cumilative:Distance1.000Time5:57.50Pace5:57.50
Stephen and Jenny.
Split 2:Distance1.000Time6:01.50Pace6:01.50
Cumilative:Distance2.000Time11:59.00Pace5:59.50
One more mile at the same pace.
Split 3:Distance1.000Time5:34.10Pace5:34.10
Cumilative:Distance3.000Time17:33.10Pace5:51.03
Kick mile.
 
Leg 3:Distance1.300Time10:35.60Pace8:08.92
With Joseph and Jacob.
Leg 4:Distance3.980Time33:46.60Pace8:29.20
With Matthew.
Leg 5:Distance3.000Time23:35.90Pace7:51.97
With Benjamin.

Neon Crocs 3 Miles: 12.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jul 16, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.980.001.002.0011.98

Fast Running Friend Workout - 2020-07-16 08:30:16
Workout Totals: Distance11.980Time1:28:27.40Pace7:23.02
Total of 12. William's redemption run. This time he was able to hit the target - just barely under 6:00 for the first mile, and then closed with 5:46. I told him his redemption would be counted (DNF in a workout in our family results in a loss of treat privileges) if he brought me to the 2 mile mark fast enough to be under 17:33 for 3 even if he had not hit the target of 11:50. He got there 4 second under, but just as a matter of principle, I decided to give it a good push in the last mile and ran 5:37 for 17:24 total.
Leg 1:Distance0.980Time8:40.40Pace8:51.02
Warm-up.
Leg 2:Distance3.000Time17:24.40Pace5:48.13
3 mile tempo with Benjamin, first 2 with William.
Split 1:Distance1.000Time5:59.90Pace5:59.90
Cumilative:Distance1.000Time5:59.90Pace5:59.90
Split 2:Distance1.000Time5:46.70Pace5:46.70
Cumilative:Distance2.000Time11:46.60Pace5:53.30
Split 3:Distance1.000Time5:37.80Pace5:37.80
Cumilative:Distance3.000Time17:24.40Pace5:48.13
 
Leg 3:Distance5.000Time39:50.40Pace7:58.08
With Benjamin, part with William.
Leg 4:Distance2.000Time15:22.40Pace7:41.20
With Joseph and Jacob.
Leg 5:Distance1.000Time7:09.80Pace7:09.80
Alone.

Neon Crocs 3 Miles: 11.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jul 17, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-07-17 08:18:22
Workout Totals: Distance12.000Time1:33:45.20Pace7:48.77
12 total, usual easy runs, Benjamin did a mile pickup down the canyon in 5:10.
Leg 1:Distance7.500Time59:37.70Pace7:57.03
With Jacob.
Leg 2:Distance1.500Time10:27.40Pace6:58.27
Alone.
Leg 3:Distance3.000Time23:40.10Pace7:53.37
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jul 18, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.260.004.001.2515.51

Fast Running Friend Workout - 2020-07-18 08:32:20
Workout Totals: Distance15.505Time1:56:23.70Pace7:30.42
Total of 15.5.

Did 2x2 down the canyon with Joseph and Jacob. In the first we paced Jenny to 12:04. Stephen kept up with us until about a quarter to go, then dropped back. William was supposed to run all of with us, but he was having a doubtful attitude, dropped back, and then never caught up, for which he earned a removal of treat privileges until he does a redemption workout.

Faced with the terrible consequences of having to live without treats until Monday, he decided to do a redemption workout that night. He argued that he possibly could not run 2 miles in 12 minutes down the canyon, and asked what time he would have to run if he went for only 1.25. I told him 5:36 split at the mile, then an honest effort to the finish. He split 5:35, then closed in 87 and got 7:01 restoring his privileges.

Benjamin did 3x2 alternating down and up - 10:02, 10:57, 9:52.
Leg 1:Distance1.005Time8:02.40Pace8:00.00
Warm-up.
Leg 2:Distance2.000Time12:04.80Pace6:02.40
With Jenny, Joseph, and Jacob down the canyon. Part with William and Stephen.
Leg 3:Distance2.000Time16:42.20Pace8:21.10
Recovery back up.
Leg 4:Distance2.000Time11:52.20Pace5:56.10
Second interval with Joseph and Jacob.
Leg 5:Distance5.000Time40:08.30Pace8:01.66
More distance, part with Benjamin.
Leg 6:Distance0.480Time4:35.70Pace9:34.38
Warm-up with William.
Leg 7:Distance1.250Time7:01.10Pace5:36.88
Interval down the canyon with William.
Leg 8:Distance1.770Time15:57.00Pace9:00.68
Cool-down with William.

Neon Crocs 3 Miles: 15.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jul 19, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. A short sacrament meeting at our ward.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jul 20, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.510.000.000.6212.13

Fast Running Friend Workout - 2020-07-20 08:06:07
Workout Totals: Distance12.136Time1:36:40.10Pace7:57.93
Total of 12. One day to Jacob's 14th birthday. Benjamin paced Jacob to a 4:58 mile down the canyon on the less steep part where the difference is 11 seconds faster from the track. New PR for that stretch, and a 5:09 track equivalent. The splits were 74, 76, 77, 71. I ran the first 0.5.

Easy runs for everybody else.
Leg 1:Distance1.836Time15:23.60Pace8:23.05
Warm-up with Jacob and Benjamin.
Split 1:Distance1.150Time9:58.00Pace8:40.00
Cumilative:Distance1.150Time9:58.00Pace8:40.00
Split 2:Distance0.062Time0:18.10Pace4:51.94
Cumilative:Distance1.212Time10:16.10Pace8:28.33
Split 3:Distance0.312Time2:45.10Pace8:49.17
Cumilative:Distance1.524Time13:01.20Pace8:32.60
Split 4:Distance0.062Time0:19.10Pace5:08.06
Cumilative:Distance1.586Time13:20.30Pace8:24.60
Split 5:Distance0.250Time2:03.30Pace8:13.20
Cumilative:Distance1.836Time15:23.60Pace8:23.05
 
Leg 2:Distance1.000Time5:59.20Pace5:59.20
Part of Jacob's mile time trial, then jogged to the finish.
Split 1:Distance0.500Time2:31.80Pace5:03.60
Cumilative:Distance0.500Time2:31.80Pace5:03.60
Split 2:Distance0.500Time3:27.40Pace6:54.80
Cumilative:Distance1.000Time5:59.20Pace5:59.20
 
Leg 3:Distance6.300Time51:42.30Pace8:12.43
Cool-down with Benjamin, part with Jacob.
Leg 4:Distance3.000Time23:35.00Pace7:51.67
With Benjamin, part with other kids.

Neon Crocs 3 Miles: 12.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jul 21, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-07-21 08:07:19
Workout Totals: Distance12.000Time1:33:10.90Pace7:45.91
12 total, usual easy runs for the kids, except for Jacob. His foot started hurting, so he ran only 4 miles today.
Leg 1:Distance2.000Time15:19.60Pace7:39.80
Alone.
Leg 2:Distance7.000Time54:12.30Pace7:44.61
Part with Joseph, Jacob, and William, part alone with Leigha in the stroller.
Leg 3:Distance3.000Time23:39.00Pace7:53.00
With Benjamin, part with other kids.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jul 22, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.670.003.000.0012.67

Fast Running Friend Workout - 2020-07-22 08:28:30
Workout Totals: Distance12.670Time1:34:09.80Pace7:25.92
12 total. Did a 3 mile tempo down the canyon in 17:51. William ran the first 2 in 12:00. Joseph was supposed to take off in the last mile, and he did, but then ran out of juice and I ended up catching and passing him in the last quarter. Benjamin did 6 miles most of it down the canyon in 31:40.
Leg 1:Distance0.980Time8:07.20Pace8:17.14
Warm-up.
Leg 2:Distance3.000Time17:51.10Pace5:57.03
Tempo down the canyon.
Split 1:Distance1.000Time6:00.80Pace6:00.80
Cumilative:Distance1.000Time6:00.80Pace6:00.80
Split 2:Distance1.000Time5:59.60Pace5:59.60
Cumilative:Distance2.000Time12:00.40Pace6:00.20
Split 3:Distance1.000Time5:50.70Pace5:50.70
Cumilative:Distance3.000Time17:51.10Pace5:57.03
 
Leg 3:Distance5.690Time45:18.40Pace7:57.75
Cool-down.
Leg 4:Distance3.000Time22:53.10Pace7:37.70
With Benjamin.

Neon Crocs 3 Miles: 12.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jul 23, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.900.0012.20

Fast Running Friend Workout - 2020-07-23 08:59:03
Workout Totals: Distance12.204Time1:37:38.30Pace8:00.03
12 total. Did a mile pickup with Jenny down the canyon in 5:59. Benjamin did a pickup in 4:54. Jacob ran 4 mostly on grass, other kids usual distances. Saw the comet at Deer Creek late in the evening.
Leg 1:Distance1.845Time14:44.20Pace7:59.24
With Matthew, part with Jacob.
Leg 2:Distance0.155Time0:56.70Pace6:05.81
With Matthew.
Leg 3:Distance0.952Time7:36.90Pace7:59.94
Alone.
Leg 4:Distance6.002Time48:00.60Pace7:59.94
With Jenny, part with Benjamin, part pushing the stroller with Leigha.
Split 1:Distance3.176Time25:24.40Pace7:59.97
Cumilative:Distance3.176Time25:24.40Pace7:59.97
Split 2:Distance0.749Time5:59.40Pace7:59.84
Cumilative:Distance3.925Time31:23.80Pace7:59.95
Split 3:Distance2.077Time16:36.80Pace7:59.92
Cumilative:Distance6.002Time48:00.60Pace7:59.94
 
Leg 5:Distance3.250Time26:19.90Pace8:06.12
Part alone, part with Benjamin.

Neon Crocs 3 Miles: 12.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jul 24, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2020-07-24 08:41:16
Workout Totals: Distance12.250Time1:36:44.90Pace7:53.87
Easy runs, total of 12 for me. Benjamin did 9+3 with a pickup in 4:54. Saw the comet at Deer Creek again, this time we had binoculars.
Leg 1:Distance9.000Time1:10:24.00Pace7:49.33
Part with the kids, part alone.
Leg 2:Distance0.250Time2:34.60Pace10:18.40
With Bella.
Leg 3:Distance3.000Time23:46.30Pace7:55.43
With Benjamin, part with Joseph.

Neon Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jul 25, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.003.001.0016.00

Fast Running Friend Workout - 2020-07-25 09:12:28
Workout Totals: Distance16.000Time2:00:58.10Pace7:33.63
Total of 16. Did 2x2 down the canyon with Joseph. Jacob did easy 4, his foot is still hurting. On the first one, we started with Jenny, Matthew, Stephen, and William. William had a challenge to break 12:00 off whatever Matthew would be able to hold for the first mile. Matthew got us there in 6:12. Then William shifted gears and ran 5:45. There was some significant amount of grumbling and self doubt at the start - he said there is no way he would be able to close fast enough, but when I promised him a popsicle for trying upgraded to Luna bar for succeeding, he found 5:45 in himself for the second mile. Jenny and Stephen just ran 1 mile and then ran easy for the rest of their distance.

Joseph and I did the second interval in 11:56 (6:01, 5:55).

Benjamin did 2x3, uphill in 17:08, then down in 15:08. He had a good start in the last one with 9:55 at 2 miles, but then the heat got to him and he slowed down to 5:13. It was 80F+ by the time of his second interval.

Jenny is getting married to Nate Walker on Aug 14 in the Provo City Center Temple.
Leg 1:Distance0.980Time8:18.00Pace8:28.16
Warm-up with the kids.
Leg 2:Distance2.000Time11:57.90Pace5:58.95
First interval.
Split 1:Distance1.000Time6:12.70Pace6:12.70
Cumilative:Distance1.000Time6:12.70Pace6:12.70
Split 2:Distance1.000Time5:45.20Pace5:45.20
Cumilative:Distance2.000Time11:57.90Pace5:58.95
 
Leg 3:Distance2.000Time17:00.00Pace8:30.00
Recovery.
Leg 4:Distance2.000Time11:56.20Pace5:58.10
Second interval.
Leg 5:Distance5.020Time39:55.50Pace7:57.19
Part with Joseph, part with Benjamin, part alone.
Leg 6:Distance4.000Time31:50.50Pace7:57.62
With Benjamin.

Neon Crocs 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jul 26, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jul 27, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.001.250.0012.00

Fast Running Friend Workout - 2020-07-27 08:47:19
Workout Totals: Distance12.000Time1:32:29.60Pace7:42.47
Mostly easy runs, 12 total, usual distances, did 1.25 pickup in 7:22. Benjamin did 4:54 mile, I think.
Leg 1:Distance4.000Time32:00.30Pace8:00.07
With Benjamin, Joseph, and Jacob, part with Sarah, and Leigha in the stroller.
Leg 2:Distance5.000Time36:47.70Pace7:21.54
Part with Benjamin and Jenny, part alone.
Split 1:Distance2.500Time19:05.60Pace7:38.24
Cumilative:Distance2.500Time19:05.60Pace7:38.24
Split 2:Distance1.250Time7:22.50Pace5:54.00
Cumilative:Distance3.750Time26:28.10Pace7:03.49
Split 3:Distance1.250Time10:19.60Pace8:15.68
Cumilative:Distance5.000Time36:47.70Pace7:21.54
 
Leg 3:Distance3.000Time23:41.60Pace7:53.87
With Benjamin, Joseph, and Jacob.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jul 28, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-07-28 08:44:38
Workout Totals: Distance12.000Time1:33:33.20Pace7:47.77
12 total, easy pace, usual runs.
Leg 1:Distance1.000Time7:44.60Pace7:44.60
Alone.
Leg 2:Distance8.000Time1:02:11.80Pace7:46.48
Part with Joseph and Jacob, part alone. Pushed Leigha in the stroller for part of it.
Leg 3:Distance3.000Time23:36.80Pace7:52.27
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jul 29, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.001.0012.00

Fast Running Friend Workout - 2020-07-29 08:44:20
Workout Totals: Distance12.000Time1:30:12.00Pace7:31.00
12 total. 3 mile progressive tempo run down the canyon. Matthew did 1 mile in 6:06.7 (down the canyon PR), Stephen did the mile also, Jenny ran 1.25 in 7:32, William dropped back and earned himself a redemption workout, Joseph kicked in 5:34 for the last mile, Jacob 5:37, I had 5:44.
Leg 1:Distance0.980Time8:04.00Pace8:13.88
Warm-up.
Leg 2:Distance3.000Time17:44.80Pace5:54.93
Tempo run with Joseph, and Jacob, part with Stephen, Matthew, and Jenny.
Split 1:Distance1.000Time6:06.70Pace6:06.70
Cumilative:Distance1.000Time6:06.70Pace6:06.70
Split 2:Distance1.000Time5:53.80Pace5:53.80
Cumilative:Distance2.000Time12:00.50Pace6:00.25
Split 3:Distance1.000Time5:44.30Pace5:44.30
Cumilative:Distance3.000Time17:44.80Pace5:54.93
 
Leg 3:Distance3.020Time25:51.10Pace8:33.61
Cool-down with Joseph and Jacob.
Leg 4:Distance2.000Time15:06.60Pace7:33.30
Alone.
Leg 5:Distance3.000Time23:25.50Pace7:48.50
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jul 30, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.002.000.0012.10

Fast Running Friend Workout - 2020-07-30 08:31:11
Workout Totals: Distance12.100Time1:31:13.70Pace7:32.37
Total of 12. William redeemed himself with a 2 mile tempo in 11:48 (5:59, 5:49). Benjamin did a 6 mile tempo with 4 down, 1 slight rolling down, and the last one 1 to the house in 31:20 with the last uphill mile in 5:16.
Leg 1:Distance2.000Time14:59.60Pace7:29.80
Alone.
Leg 2:Distance0.980Time9:07.00Pace9:18.16
Warm-up with Willaim.
Leg 3:Distance2.000Time11:48.60Pace5:54.30
William's redemption tempo run.
Leg 4:Distance2.020Time17:41.40Pace8:45.45
Cool-down with William.
Leg 5:Distance2.100Time14:53.70Pace7:05.57
Part with Joseph, part alone.
Leg 6:Distance3.000Time22:43.40Pace7:34.47
Alone.

Neon Crocs 3 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jul 31, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.001.2512.00

Fast Running Friend Workout - 2020-07-31 08:59:18
Workout Totals: Distance12.000Time1:37:02.60Pace8:05.22
12 total. Did 1.25 down the canyon in 6:59. Benjamin ran 1 mile in 4:44. Bella was in the mood for some distance today, and ran 1.75 with the last mile in 12:09 without holding the hand. Otherwise usual distances and easy pace for everybody.
Leg 1:Distance9.000Time1:07:20.90Pace7:28.99
With Benjamin, part with Jenny, I think.
Split 1:Distance6.050Time46:34.10Pace7:41.83
Cumilative:Distance6.050Time46:34.10Pace7:41.83
Split 2:Distance1.250Time6:59.00Pace5:35.20
Cumilative:Distance7.300Time53:33.10Pace7:20.15
Split 3:Distance1.700Time13:47.80Pace8:06.94
Cumilative:Distance9.000Time1:07:20.90Pace7:28.99
 
Leg 2:Distance1.000Time9:41.90Pace9:41.90
With Sarah and Mary, pushing Bella in the stroller.
Leg 3:Distance1.000Time7:50.60Pace7:50.60
Alone.
Leg 4:Distance1.000Time12:09.20Pace12:09.20
With Bella and Sarah, pushed Mary in the stroller.

Neon Crocs 3 Miles: 12.00
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
292.094.1126.1516.60338.95
Neon Crocs 3 Miles: 339.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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