Breaking the Wall

Provo River Half Marathon

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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: 72.31 Year: 3105.12
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
299.066.6136.411.11343.19
Black Crocs Miles: 182.42Bare Feet Miles: 12.50
Night Sleep Time: 139.00Nap Time: 1.50Total Sleep Time: 140.50
Fri, Aug 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2014-08-01 06:47:22
Workout Totals: Distance12.050Time1:38:32.00Pace8:10.62
Total of 12. Benjamin did 9, Jenny 2.5, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5. Benjamin's friend Nate joined us for 3 miles.
Leg 1:Distance1.550Time11:02.50Pace7:07.42
Alone.
Leg 2:Distance3.000Time26:47.00Pace8:55.67
With Benjamin, Joseph, Jacob, and Nate.
Leg 3:Distance6.000Time46:35.00Pace7:45.83
With Benjamin.
Leg 4:Distance1.000Time9:20.00Pace9:20.00
With William.
Leg 5:Distance0.500Time4:47.50Pace9:35.00
With Jenny and Stephen.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Aug 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.002.000.0020.50

Fast Running Friend Workout - 2014-08-02 05:25:43
Workout Totals: Distance20.500Time2:34:03.40Pace7:30.90
Total of 20.5. Started the run early to get some miles in because Jacob was getting baptized today. Jacob is our 5th child to get baptized (and he is our 5th child), and so far he came to his baptism with the fastest PRs.

Benjamin had a PR of 7:12 in the mile, and 23:31 on a dubious possibly short Payson Onion Days course which I estimated about 10 seconds short. Jenny had 24:01 in the 5 K shortly after turning 8, and I cannot find a record of her mile time trial when she was 7 and approaching 8 - possibly because she did not do one. I am going to guess she was around 7:20-7:30 range. Julia was also hard to talk into a time trial, so the best we've got out of her before she turned 8 is 7:52 in the mile.

Joseph had 6:52 in the mile when he was baptized.

Jacob, however, came to his baptism with a 21:43 5 K on a certified course (construction-altered version of Draper Days), that was hilly and proven slow by a group of consistent top runners racing for prize money. His best mile is 6:10 in the Provo Canyon, and 6:29 on the track.

I must also say that he also was the best of all of our kids so far when it came to explaining the reasons why he was getting baptized when I asked him. Not that our other kids could not explain it, but his answers were very clear and up to the point. I was quite surprised because being articulate and good with words has never appeared to be one of his talents.

I ran a total of 20 miles today. Started with 8 on my own, then did 4 more with Benjamin - 2 out easy, 2 back tempo in 11:28, Benjamin did a total of 12, then 3 more with Joseph, Jacob, Julia, Nate, and his brother Jared, one more with Benjamin and Joseph, and the rest with Benjamin. Jenny did 4, William 1, Stephen 0.5.

Details below.
Leg 1:Distance8.000Time56:52.30Pace7:06.54
Alone.
Leg 2:Distance2.000Time15:24.90Pace7:42.45
With Benjamin.
Leg 3:Distance2.000Time11:28.20Pace5:44.10
Tempo run with Benjamin. First mile in 5:47, and it was rolling down, so it was easy. Second mile was uphill, and Benjamin turned up the heat, but I survived - we ran it in 5:41.
Leg 4:Distance3.000Time25:57.30Pace8:39.10
With Benjamin, Julia, Joseph, Jacob, Nate, and Jared. Only two of them were not mine. Julia has had a hard time waking up early in the mornings, but when she heard that a boy her age that has just moved into our neighborhood was coming, she was ready to run at 7:00 AM with no problems.
Leg 5:Distance1.000Time8:11.20Pace8:11.20
With Benjamin and Joseph.
Leg 6:Distance4.000Time30:43.50Pace7:40.88
With Benjamin.
Leg 7:Distance0.500Time5:26.00Pace10:52.00

Black Crocs Miles: 20.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
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Sun, Aug 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a Fast and Testimony meeting.  Benjamin, Jenny, Julia, and Jacob decided to bear their testimonies in addition to Sarah and myself. So our family was well represented.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Mon, Aug 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-04 06:56:03
Workout Totals: Distance12.000Time1:37:20.80Pace8:06.73
Total of 12. Benjamin did 9, Jenny 3, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance1.000Time7:01.30Pace7:01.30
Alone.
Leg 2:Distance3.000Time25:52.50Pace8:37.50
With Benjamin, Joseph, Jacob, Nathan and his brother Jared.
Leg 3:Distance6.000Time46:03.30Pace7:40.55
With Benjamin.
Leg 4:Distance0.500Time3:40.00Pace7:20.00
Alone.
Leg 5:Distance0.500Time5:34.30Pace11:08.60
With Stephen.
Leg 6:Distance1.000Time9:09.40Pace9:09.40
With Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Aug 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.001.0012.10

Fast Running Friend Workout - 2014-08-05 08:01:08
Workout Totals: Distance12.103Time1:30:43.80Pace7:29.79
The boys did a time trial today. Jacob got a PR of 6:24.1 in the track mile. William ran a PR in the 400 - 1:42.5. Stephen broke 30 in the 100 for the first time - 29.4. Joseph was not having a good day, and had a bit of an attitude, but after a 6:18 bummer in the mile he corrected it, and ran a decent follow-up 2000 in 8:06.
Leg 1:Distance0.400Time4:15.00Pace10:37.50
Warm-up with Benjamin, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.000Time6:18.30Pace6:18.30
Paced Joseph through a mile time trial. Benjamin paced Jacob. Jacob got his track PR - 6:24.2 - improvement by 5 seconds. Joseph was not having a good day, but was on pace to break 8:00 in 2 K, so I told him in the last lap to run one more, but he refused.
Leg 3:Distance0.200Time1:31.50Pace7:37.50
William's attempt at 800 time trial. About 0.2 into it he said he did not want to get the record, and he is stubborn, I would say the most stubborn of all of our kids. So it took some instruction and negotiation before try 2.
Leg 4:Distance0.248Time1:42.50Pace6:53.31
William's try 2. I knew from his splits in the failed 800 that he could get a PR for the quarter, so I told him to just run a quarter. He ran a PR with the splits 49,53.
Leg 5:Distance0.062Time0:29.30Pace7:52.58
Stephen's 100 meter time trial. All of the kids joined him and cheered him on. He did not hold a hand, and this was his first timed sub-30 100.
Leg 6:Distance1.243Time8:06.40Pace6:31.31
Joseph redemption 2000. I felt it was important to teach him a lesson on obedience and good attitude when things are hard. If he does not learn this in the family, life would have to teach him that, and such life lessons are much more painful.

So I told him he was not getting his RC boat unless he ran a 2000. Adjusting for the fatigue I gave him a time target of 8:10, and I actually was willing to still give him the boat if he was slower but it was truly from fatigue and not attitude. My estimate turned out to be reasonable - beat the target by 4 seconds. He ran the splits of 95,98,98,1:41, and 94. His last 200 was 45.
Leg 7:Distance0.400Time4:30.50Pace11:16.25
To the car with the gang of 5 boys ages varying from 3 to 15.
Leg 8:Distance5.500Time40:16.80Pace7:19.42
With Benjamin. We did a pickup that was supposed to be 5:20, but Benjamin had neighing horses in him.
Split 1:Distance4.300Time33:43.00Pace7:50.47
Cumilative:Distance4.300Time33:43.00Pace7:50.47
To the magic spot in the Provo Canyon.
Split 2:Distance1.000Time5:04.70Pace5:04.70
Cumilative:Distance5.300Time38:47.70Pace7:19.19
We opened with two quarters in 78, and then Benjamin opened the barn gate and ran a 71. Somehow I managed to hang on. He eased off in the last quarter but still dropped me finishing in 5:01 (74 last quarter), I got 77.
Split 3:Distance0.200Time1:29.10Pace7:25.50
Cumilative:Distance5.500Time40:16.80Pace7:19.42
Cool-down to the car.
Leg 9:Distance3.050Time23:33.50Pace7:43.44
First mile with Julia in 8:30, the rest alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Aug 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-06 06:40:43
Workout Totals: Distance12.000Time1:33:08.20Pace7:45.68
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance2.500Time17:32.40Pace7:00.96
Alone.
Leg 2:Distance3.000Time25:43.40Pace8:34.47
With Benjamin, Joseph, Jacob, Nate, and Jared.
Leg 3:Distance6.000Time44:39.20Pace7:26.53
With Benjamin.
Leg 4:Distance0.500Time5:13.20Pace10:26.40
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Aug 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-07 06:45:39
Workout Totals: Distance12.000Time1:36:39.10Pace8:03.26
Total of 12. Usual distances for the kids.
Leg 1:Distance1.500Time10:21.70Pace6:54.47
Alone.
Leg 2:Distance3.000Time26:44.40Pace8:54.80
With Benjamin, Joseph, Jacob, Nate, and Jared.
Leg 3:Distance6.000Time45:25.90Pace7:34.32
With Benjamin.
Leg 4:Distance1.000Time9:08.00Pace9:08.00
With William.
Leg 5:Distance0.500Time4:59.10Pace9:58.20
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Aug 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Fast Running Friend Workout - 2014-08-08 07:54:00
Workout Totals: Distance10.040Time1:17:04.30Pace7:40.59
Total of 10. A little bit of rest before the Provo River Half. Benjamin also took it easy running only 5. Other kids ran their usual distances.

On another front, Benjamin made the BYU Dean's List for the Spring semester.
Leg 1:Distance3.000Time22:39.90Pace7:33.30
With Joseph, Jacob, Benjamin, and their cousin Nicholas. Julia started with us, but could not keep the pace. Nicholas decided to push it, but lasted only a little over one mile. Joseph and Jacob kept it. Joseph kicked at the end and finished a little faster in 22:32.
Leg 2:Distance2.040Time16:18.50Pace7:59.66
Benjamin and I were being bums.
Leg 3:Distance0.500Time5:14.40Pace10:28.80
With Stephen.
Leg 4:Distance4.500Time32:51.50Pace7:18.11
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Aug 09, 2014
Race: Provo River Half Marathon (13.109 Miles) 01:14:54, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.750.0013.110.0014.86

Fast Running Friend Workout - 2014-08-09 06:24:14
Workout Totals: Distance14.860Time1:31:12.50Pace6:08.27
Provo River Half Marathon, 1:14:54, 3rd place. Benjamin was second with 1:13:56, new PR. The winner was a mystery runner I did not recognize . He got 1:09:47. Unfortunately we had to leave right away, so I did not have the time to talk to him or find out who he was otherwise.
Later I learned his name was Nate Clayson, and I had actually raced him before.
The children other than Benjamin ran their usual distances except Julia who had a stomach ache and ran only 2. Details below.
Leg 1:Distance0.650Time5:36.30Pace8:37.38
Warm up with Benjamin.
Leg 2:Distance13.110Time1:14:54.50Pace5:42.83
The race. Details below.
Split 1:Distance1.950Time10:22.50Pace5:19.23
Cumilative:Distance1.950Time10:22.50Pace5:19.23
In the first mile Nate took off. We kept contact for about half mile but then realized the pace was too fast. Our first mile was 5:08, but I did not hit the lap button. Then I hit it too early before we were at the painted 2 mile marker.
Split 2:Distance1.050Time5:58.30Pace5:41.24
Cumilative:Distance3.000Time16:20.80Pace5:26.93
Hit this one right. Benjamin is pulling me.
Split 3:Distance1.000Time5:48.90Pace5:48.90
Cumilative:Distance4.000Time22:09.70Pace5:32.42
Ran this one too slow. Benjamin was perhaps remembering his nightmare on this very course on July 24th and was getting ready for the worst.
Split 4:Distance1.000Time5:36.50Pace5:36.50
Cumilative:Distance5.000Time27:46.20Pace5:33.24
Benjamin saw the split and started to crank up the motor. I am hanging on.
Split 5:Distance1.450Time8:16.50Pace5:42.41
Cumilative:Distance6.450Time36:02.70Pace5:35.30
Benjamin dropped me shortly before 6. I did catch the split at mile 6 - it was 33:21, so another 5:36. Benjamin has around 20 seconds on me at the end of this interval, which was the start of the old highway climb (letter S on the road).
Split 6:Distance1.000Time6:32.80Pace6:32.80
Cumilative:Distance7.450Time42:35.50Pace5:43.02
The uphill mile. Benjamin gapped me by another 20 seconds here. The mark had painted number 16.
Split 7:Distance0.210Time1:13.00Pace5:47.62
Cumilative:Distance7.660Time43:48.50Pace5:43.15
Through the turnaround loop and back to the 16 mark. Estimated that Nate had around 3 minute gap on me now, so he would finish around 5 minutes ahead. That estimate proved right.
Split 8:Distance1.000Time5:48.40Pace5:48.40
Cumilative:Distance8.660Time49:36.90Pace5:43.75
Downhill, but had a VPB that was about 10-15 seconds - in spite of several bathroom visits before the start. This probably cost me my master's PR. In Russian you can use one word to express the idea that you have lost something wastefully because you did something else and you can construct it pretty much regardless of that something else was by adding a special prefix to that something else . But at least I cracked 1:15 for the first time in almost a year.
Split 9:Distance0.200Time1:08.30Pace5:41.50
Cumilative:Distance8.860Time50:45.20Pace5:43.70
From the S mark to the start of the 3 mile tempo (Vivian Park gate by the bathroom).
Split 10:Distance3.000Time17:03.60Pace5:41.20
Cumilative:Distance11.860Time1:07:48.80Pace5:43.07
The 3 mile tempo stretch. I think breaking it down it was 5:37, 5:40, 5:46. Saw that the gap with Benjamin suddenly decreased about 1 mile into it, but then rapidly increased and he was out of sight before I knew it. Turned out he had his own VPB which cost him 30 seconds.
Split 11:Distance0.760Time4:22.80Pace5:45.79
Cumilative:Distance12.620Time1:12:11.60Pace5:43.23
From the end of the 3 mile tempo (the one triangle mark near the power plant bridge) to the start of the Riverwoods trail (green electric box after the bridge over the Provo River).
Split 12:Distance0.490Time2:42.90Pace5:32.45
Cumilative:Distance13.110Time1:14:54.50Pace5:42.83
The final stretch. I gave it all I had to go under 1:15 knowing that I am getting older, my spine is scheduled to fall apart quicker than average, and this very well might be my last chance to see a sub-1:15 half.

Sarah happened to be on the course doing her run and got to see first Benjamin and then me run by. She explained to the policeman directing traffic who we were. The policeman said he knew who I was from seeing me run around town all the time. We have a family joke that I am like a homeless guy who everybody recognized because he is out there so much.
 
Leg 3:Distance1.100Time10:41.70Pace9:43.36
Cool down with Benjamin. Sarah joined us for a little bit.

Black Crocs Miles: 14.86
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments(1)
Sun, Aug 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Comments(1)
Mon, Aug 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-11 07:10:11
Workout Totals: Distance12.000Time1:31:55.40Pace7:39.62
Total of 12. Benjamin only ran 4.5. His calves are sore from the half marathon. Joseph ran 3, Jacob 3, Julia 3, Jenny 4.
Leg 1:Distance3.000Time26:38.50Pace8:52.83
With Benjamin, Joseph, Jacob, Jared, and Nate.
Leg 2:Distance9.000Time1:05:16.90Pace7:15.21
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Aug 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.511.500.000.0011.01

Fast Running Friend Workout - 2014-08-12 07:02:04
Workout Totals: Distance11.008Time1:29:06.70Pace8:05.71
Total of 11. Joseph and Jacob ran time trials on the track. Jacob set a PR in the 800 - 2:58.5, first time under 3:00. Comparing this to Joseph and Benjamin. Jacob is 8 years and less than 1 month old, Joseph broke 3:00 at 8 years and 9 months, Benjamin ran 3:00 at 8 years and 9 months on the road a possibly short course, and I do not believe he could have broken it on the track until he was 9.

Joseph ran a mile time trial today. His splits were perfect, he just could not get going and ran only 6:09.6 missing his track PR by 1 second.

Benjamin ran 6 miles - his calves are still sore. Other kids ran their usual distances.
Leg 1:Distance3.000Time27:10.60Pace9:03.53
With Benjamin, Nate, and Jared.
Leg 2:Distance0.380Time4:15.80Pace11:13.16
Warm-up with Jacob, Joseph, and Stephen.
Leg 3:Distance0.498Time2:58.50Pace5:58.43
I paced Jacob through his 800 time trial. He opened in 42, then ran 46, 46, and kicked in 44.
Leg 4:Distance1.000Time6:09.60Pace6:09.60
Joseph's mile time trial. He ran perfect splits - 92, 92, 92, and 91 - the balance went to the 9.34 meter tax. So his endurance was OK, I think he left all of his adrenaline in the swimming pool the night before which took away from him both the starting surge and the kick. He was very mad that he did not get the record afterwards. Because of how hard he worked and how valiantly he fought the fatigue, I went to Good Earth in the evening and got him carob maltballs.
Leg 5:Distance0.250Time2:23.40Pace9:33.60
A lap with Joseph and Jacob.
Leg 6:Distance0.380Time4:32.40Pace11:56.84
Back to the car with Joseph, Jacob, William, and Stephen.
Leg 7:Distance5.500Time41:36.40Pace7:33.89
Alone.

Black Crocs Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Aug 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-13 07:03:45
Workout Totals: Distance12.000Time1:37:22.70Pace8:06.89
Total of 12. Benjamin did 8. I think Jenny ran a little less today. Everybody else ran their usual distances.
Leg 1:Distance3.000Time25:18.20Pace8:26.07
With Benjamin, Joseph, Jacob, Nate, and Jared.
Leg 2:Distance5.000Time37:31.40Pace7:30.28
With Benjamin.
Leg 3:Distance3.000Time25:43.90Pace8:34.63
With Julia.
Leg 4:Distance1.000Time8:49.20Pace8:49.20
With William. Half way through the run he asked me if he could work out with weights. I told him he had to finish the mile under 9:00 to earn the privilege. He ran the last quarter in 1:55 and made the goal, then worked out with dumbbells. I've never had a five year old ask me to train with weights, but I figured since he did I would take advantage of the opportunity to get him to go a little faster in his runs.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Aug 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-08-14 07:29:26
Workout Totals: Distance12.500Time1:35:30.30Pace7:38.42
Total of 12.5. Benjamin did 8.5, Jenny 3, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance3.000Time25:06.20Pace8:22.07
With Benjamin, Joseph, and Jacob.
Leg 2:Distance5.500Time40:58.40Pace7:26.98
With Benjamin.
Leg 3:Distance1.000Time8:33.50Pace8:33.50
With William.
Leg 4:Distance3.000Time20:52.20Pace6:57.40
Alone.

Bare Feet Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Aug 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Fast Running Friend Workout - 2014-08-15 08:09:01
Workout Totals: Distance12.020Time1:35:03.60Pace7:54.51
 
Leg 1:Distance4.020Time34:26.00Pace8:33.93
With Benjamin and Joseph. Jacob joined us for the first 3.
Leg 2:Distance5.000Time39:41.00Pace7:56.20
With Benjamin. After the first 0.6 we caught up to a runner and invited him to join us. He did. His name was Ryan. He has six children, teaches institute at UVU, and directs choir at the MTC.
Leg 3:Distance3.000Time20:56.60Pace6:58.87
Alone.

Black Crocs Miles: 12.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Aug 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.003.000.0020.10

Fast Running Friend Workout - 2014-08-16 07:13:55
Workout Totals: Distance20.100Time2:39:39.70Pace7:56.60
Total of 20. Benjamin did 12, Jenny 3, other kids ran their usual distances. Benjamin and I did a 3 mile tempo run. Details below.
Leg 1:Distance3.000Time26:33.70Pace8:51.23
With Benjamin, Joseph, Jacob, Nate, and Jared.
Leg 2:Distance3.500Time27:45.30Pace7:55.80
With Benjamin.
Leg 3:Distance3.000Time16:13.80Pace5:24.60
Tempo run with Benjamin down the canyon. The target was 5:30. We did the first two miles in 5:27 and 5:28. After that we sped up and ran the next half mile in 2:41, followed by the next quarter in 82. Then Benjamin really turned it on. I managed to hang on for 200 meters, then he dropped me. His last 400 was 69, mine 75. He ended up with 16:07 - 5:12 for the last mile, I had 5:18.
Leg 4:Distance2.600Time20:42.20Pace7:57.77
Cool down with Benjamin to the house.
Leg 5:Distance3.500Time30:06.50Pace8:36.14
Most of it with Jenny.
Leg 6:Distance1.000Time7:41.90Pace7:41.90
Alone.
Leg 7:Distance0.500Time5:06.00Pace10:12.00
With Stephen and Julia.
Leg 8:Distance1.000Time8:38.70Pace8:38.70
With Julia.
Leg 9:Distance1.000Time9:17.80Pace9:17.80
With William and Julia.
Leg 10:Distance1.000Time7:33.80Pace7:33.80
Alone.

Black Crocs Miles: 20.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sun, Aug 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a good lesson in the Elder's Quorum. We discussed faith, obedience, and perfection. Matthew was part of it - he slept in my arms.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Mon, Aug 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-08-18 07:19:41
Workout Totals: Distance12.040Time1:37:30.60Pace8:05.93
Regular 12 mile run. Benjamin did 9, Joseph and Jacob 3, William 1, Jenny 4, Julia 3, Stephen 0.5.
Leg 1:Distance3.000Time26:20.60Pace8:46.87
With Benjamin, Joseph, Jacob, and Jared.
Leg 2:Distance6.000Time47:09.90Pace7:51.65
With Benajamin.
Leg 3:Distance2.040Time15:13.40Pace7:27.75
Alone.
Leg 4:Distance1.000Time8:46.70Pace8:46.70
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Aug 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.501.002.300.0012.80

Fast Running Friend Workout - 2014-08-19 07:23:10
Workout Totals: Distance12.798Time1:36:28.60Pace7:32.31
Day of time trials. We went to the BYU track. Joseph did the mile in 6:07.2 - new track PR. Jacob ran the last 1000 with him in 3:47.6. William ran 800 in 3:38.2. Both William and Jacob got their PRs as well. Jared did his first mile time trial and got 7:06.4. He probably could have gone faster if we had not made a mistake. I did not know his ability and thought he might be able to hang with Joseph for at least the first two laps, and maybe even all the way, but he only made it to about 350 meters. So in other words the start was too fast, and then he did not have a pacer.
Leg 1:Distance0.380Time3:38.30Pace9:34.47
Warm up.
Leg 2:Distance1.000Time7:06.50Pace7:06.50
Joseph's time trial with Jacob and Benjamin assisting. Joseph opened with 91 then started to fade. However, when Jacob joined him with 1000 to go he perked up. His next lap was 89, 3:00 at 800. During that lap he passed Jacob, and then we had a problem. Joseph slowed down, but whenever I told Jacob to pass him, Joseph would waste his energy protesting. I joked when he was about 3 that he belonged to the Protestant religion, and he still has some of those roots which come out under stress. Well, he is only 9 years old, and still needs some extensive training in the matter of common sense. His last two laps were 93 and 92, but he still got the record. Jacob finished 1000 in 3:47.6, which I was quite happy with given that Jacob has just barely turned 8.
Split 1:Distance1.000Time6:07.20Pace6:07.20
Cumilative:Distance1.000Time6:07.20Pace6:07.20
Split 2:Distance0.000Time0:59.30Pace0:00.00
Cumilative:Distance1.000Time7:06.50Pace7:06.50
Waiting for Jared to finish.
Leg 3:Distance0.498Time3:38.20Pace7:18.15
William's time trial. He opened with 51, then 55, 56, and 56. I had a sense he was not quite giving it an honest push, but it is hard to do that for a 5-year-old. Jacob, however, was an exception because he is very obedient.
Leg 4:Distance0.380Time4:00.70Pace10:33.42
Back to the car.
Leg 5:Distance2.300Time18:12.40Pace7:54.96
Warm-up with Benjamin.
Leg 6:Distance2.000Time11:50.90Pace5:55.45
Tempo run with Benjamin up the Provo Canyon. We opened with 5:54, then Benjamin sped up and ran 5:46 finishing in 11:40. I only had a 5:56 in me. It was humid and I had a hard time breathing.
Leg 7:Distance1.700Time14:25.20Pace8:28.94
Cool-down with Benjamin.
Leg 8:Distance1.500Time12:21.40Pace8:14.27
Part of it alone, and part with Jenny.
Leg 9:Distance1.000Time7:14.60Pace7:14.60
With Benjamin.
Leg 10:Distance0.510Time5:08.10Pace10:04.12
With Stephen and Julia running, and Mathew in the stroller.
Leg 11:Distance1.530Time8:52.30Pace5:47.91
Stephen now goes to the stroller, Julia still running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Aug 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-20 07:15:57
Workout Totals: Distance12.000Time1:30:59.20Pace7:34.93
Regular 12 mile run, kids ran usual distances except for Jenny - she was not feeling well and ran only 2.
Leg 1:Distance3.000Time25:34.60Pace8:31.53
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.000Time44:31.80Pace7:25.30
With Benjamin.
Leg 3:Distance3.000Time20:52.80Pace6:57.60
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Aug 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.430.000.000.0012.43

Fast Running Friend Workout - 2014-08-21 05:19:04
Workout Totals: Distance12.430Time1:30:55.60Pace7:18.91
Eventful run. Our van was in a shop in West Valley. We had to get it towed there because last Saturday it started acting like it was always in neutral and refused to cooperate. The shop tested it, and of course could not find anything wrong. So now I had to retrieve it from West Valley. So I solved the problem like this:

Get up early in the morning. Run to Orem Frontrunner Station - 4.33 miles. Then ride Frontrunner to Murray and run 7.6 miles to the shop. Drive home, and run 0.5 with Stephen.
Leg 1:Distance4.330Time30:00.50Pace6:55.82
To the FrontRunner
Leg 2:Distance7.600Time55:46.60Pace7:20.34
From Murray station to the car shop.
Leg 3:Distance0.500Time5:08.50Pace10:17.00
At home with Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Aug 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.290.001.000.008.29

Fast Running Friend Workout - 2014-08-22 08:02:48
Workout Totals: Distance8.290Time1:05:10.60Pace7:51.72
Leg 1:Distance4.000Time34:08.70Pace8:32.17
With Benjamin and Joseph. Jacob ran the first 3 with us.
Leg 2:Distance1.000Time8:09.70Pace8:09.70
With Benjamin and William.
Leg 3:Distance3.290Time22:52.20Pace6:57.08
Alone, did a tempo pickup up the canyon.
Split 1:Distance1.690Time11:52.10Pace7:01.36
Cumilative:Distance1.690Time11:52.10Pace7:01.36
Split 2:Distance1.000Time5:58.70Pace5:58.70
Cumilative:Distance2.690Time17:50.80Pace6:38.07
Felt harder than it should have.
Split 3:Distance0.600Time5:01.40Pace8:22.33
Cumilative:Distance3.290Time22:52.20Pace6:57.08

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Aug 23, 2014
Race: Top of Utah Half Marathon (13.109 Miles) 01:14:46, Place overall: 13, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.0013.000.1120.01

Fast Running Friend Workout - 2014-08-23 05:48:00
Workout Totals: Distance20.009Time2:12:41.50Pace6:37.90
Top of Utah Half, 1:14:46, 13th overall, 1st master, $100. Benjamin ran 1:12:55, 10th overall, new PR by 1:01.

We stayed with Steve Anderson. The day started with a misadventure of sorts. I could not find my car keys and we were cutting it close to the last bus. Steve had already left, so I woke up his son Bentley and asked him for a ride, but at the last moment I found my keys.

I was happy with my performance, although I would have been happier if I had gotten my masters PR (missed it by 4 seconds), I knew I was cutting it close, I pushed as hard as I could, but I only had so much. But at least I paid another visit to the sub-1:15 range, and I ran 3 seconds faster than last year.

I was happier with Benjamin's performance. He held it together very well racing from start to finish and overcoming the darkness of doubt. I think he and I might have set some kind of a record. Our average time was 1:13:50. I am pretty sure this is the Utah record for father and son half-marathon performance in the same race. It has a remote, or maybe not so remote shot at being a national record, if not, then probably in the top 10. Need to do some research.

Race details below.
Leg 1:Distance1.800Time14:18.60Pace7:57.00
Warm-up/VPB.
Leg 2:Distance13.109Time1:14:46.30Pace5:42.23
The race.
Split 1:Distance1.000Time5:30.20Pace5:30.20
Cumilative:Distance1.000Time5:30.20Pace5:30.20
With Benjamin, Jacob Stone (new blogger), Noah, Steve Anderson, and our blogger Josh E. I guided the pacing of the young bucks to make sure they were even, and that they did their tangents right. I think calculus was mentioned by Jacob and Benjamin, but not delved in due to the quickness of the pace.
Split 2:Distance1.000Time5:36.50Pace5:36.50
Cumilative:Distance2.000Time11:06.70Pace5:33.35
Same group, except Josh - he was not having a good day.
Split 3:Distance1.000Time5:32.50Pace5:32.50
Cumilative:Distance3.000Time16:39.20Pace5:33.07
One more mile with the group. It is starting to hurt more than it should this early.
Split 4:Distance1.000Time5:46.20Pace5:46.20
Cumilative:Distance4.000Time22:25.40Pace5:36.35
Backed off and took a break of sorts.
Split 5:Distance1.000Time5:33.80Pace5:33.80
Cumilative:Distance5.000Time27:59.20Pace5:35.84
More downhill/tailwind/motivation. I saw that Steve fell off the pack, I also passed Albert.
Split 6:Distance1.000Time5:29.90Pace5:29.90
Cumilative:Distance6.000Time33:29.10Pace5:34.85
Caught up to Steve, drafting.
Split 7:Distance1.000Time5:32.50Pace5:32.50
Cumilative:Distance7.000Time39:01.60Pace5:34.51
One more mile with Steve. Told myself if we hit a mile slower than 5:45 I'll take the lead.
Split 8:Distance1.000Time5:52.20Pace5:52.20
Cumilative:Distance8.000Time44:53.80Pace5:36.72
Sensed the pace slowing and passed Steve. However, I should have done this earlier.
Split 9:Distance1.000Time5:53.80Pace5:53.80
Cumilative:Distance9.000Time50:47.60Pace5:38.62
Now I cannot get back to pace. Maybe a sign of old age - harder to accelerate.
Split 10:Distance1.000Time5:39.90Pace5:39.90
Cumilative:Distance10.000Time56:27.50Pace5:38.75
Taylor Monson comes to rescue. He passed me and I was able to latch on.
Split 11:Distance1.000Time5:44.80Pace5:44.80
Cumilative:Distance11.000Time1:02:12.30Pace5:39.30
One more mile with Taylor. End of downhill, start of uphill.
Split 12:Distance1.000Time6:15.20Pace6:15.20
Cumilative:Distance12.000Time1:08:27.50Pace5:42.29
The infamous TOU Half Goose Egg TM uphill mile. Could not run with Taylor anymore.
Split 13:Distance1.000Time5:45.90Pace5:45.90
Cumilative:Distance13.000Time1:14:13.40Pace5:42.57
I knew I had a chance of a master's PR and gave it all I had. But I did not have much. Maybe if somebody had come up and challenged me I would have found something.
Split 14:Distance0.109Time0:32.90Pace5:01.83
Cumilative:Distance13.109Time1:14:46.30Pace5:42.23
Kick.
Leg 3:Distance2.050Time19:14.20Pace9:23.02
Cool-down with Benjamin and Jacob Stone.
Leg 4:Distance3.050Time24:22.40Pace7:59.48
Cool-down with Jason and Merrilee Blackham, and Mark Payne.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Aug 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. 

Night Sleep Time: 8.00Nap Time: 0.50Total Sleep Time: 8.50
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Mon, Aug 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-25 07:12:05
Workout Totals: Distance12.000Time1:35:37.80Pace7:58.15
12 miles. Benjamin did only 3 - sore calves. Everybody else did their usual distances.
Leg 1:Distance3.000Time26:09.90Pace8:43.30
With Benjamin, Jacob, Joseph, and Jared.
Leg 2:Distance1.000Time8:31.00Pace8:31.00
With Jenny.
Leg 3:Distance8.000Time1:00:56.90Pace7:37.11
Alone.

Black Crocs Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Tue, Aug 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.390.990.000.0012.38

Fast Running Friend Workout - 2014-08-26 07:11:26
Workout Totals: Distance12.380Time1:40:29.60Pace8:07.04
12 total. Today was the day of time trials. William got a PR in the mile (7:44.7), Julia in the 800 (2:55.0), and Stephen in the 800. Jacob attempted the 800 but missed it by 0.4, Joseph tried 2000, but had some attitude issues in the middle. Details below.
Leg 1:Distance1.800Time15:34.80Pace8:39.33
I ran to Orem High with Joseph, Jacob, and Jared. We thought that the construction had finished, but we were wrong. So we ran back, Jared went home, and I took Joseph, Jacob and William to the BYU track.
Leg 2:Distance0.400Time3:52.70Pace9:41.75
From the car to the track.
Leg 3:Distance0.496Time2:58.90Pace6:00.69
Jacob's 800 time trial. I told him to focus on the second 200, and he ran the first in 45. He sped up, but it was not enough to get the record.
Leg 4:Distance1.242Time8:11.90Pace6:36.05
Joseph's 2000. His target was 8:00. He opened with 94, and then just lost confidence and ran around 1:40 laps afterwards.
Leg 5:Distance1.000Time7:44.70Pace7:44.70
William's mile time trial. He opened with 1:50, then 1:57, 1:58, and 1:59. New PR. For some reason he struggles with a kick on the track. Probably because he still has a hard time judging the distance in an unfamiliar setup. He kicks just fine on his "little boy" course on the road near our house.
Leg 6:Distance0.400Time4:11.50Pace10:28.75
Back to the car.
Leg 7:Distance1.000Time7:18.20Pace7:18.20
Alone.
Leg 8:Distance0.400Time4:14.10Pace10:35.25
Warm-up to the track with Julia and Stephen.
Leg 9:Distance0.496Time4:49.90Pace9:44.48
Julia and I paced Stephen in his 800 time trial. He wanted a new bike. I told him he had to break 5:00 without holding my hand. He opened with 30 in the first 100, then 1:03 at 200, and 2:14 at 400 (1:11). Then he just stopped thinking he was done. It took Julia and me some time to convince him that he still had another lap to go, and I did not stop the watch for that time. Finally he got going. His split at 500 was 2:58 (44 seconds for the 100), and then 3:36 at 600 (38). Then he ran the last 200 in 1:13 and earned his bike.
Leg 10:Distance0.496Time2:55.00Pace5:52.82
Paced Julia in the 800 time trial. She wanted a rabbit and I told her she had to run 2:55.0 to get it. She opened with 41, then ran 46 (87 at the 400), and things were not looking good. But she wanted the rabbit bad enough and found another gear. Her next 200 was 44, and she held 44 in the next one and got her goal.
Leg 11:Distance0.250Time2:29.30Pace9:57.20
A lap with Julia.
Leg 12:Distance0.400Time5:02.30Pace12:35.75
With Julia and Stephen back to the car.
Leg 13:Distance4.000Time31:06.30Pace7:46.57
Alone.

Black Crocs Miles: 12.38
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Aug 27, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-27 07:13:50
Workout Totals: Distance12.000Time1:31:31.00Pace7:37.58
Total of 12. Benjamin did 7. Other kids ran their usual distances.
Leg 1:Distance1.000Time7:10.90Pace7:10.90
Alone.
Leg 2:Distance3.000Time24:58.00Pace8:19.33
With Benjamin, Joseph and Jacob.
Leg 3:Distance4.000Time31:25.50Pace7:51.38
With Benjamin.
Leg 4:Distance4.000Time27:56.60Pace6:59.15
Alone.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Aug 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-28 07:14:33
Workout Totals: Distance12.000Time1:39:00.90Pace8:15.07
Total of 12. Benjamin did 7, other kids their usual distances.
Leg 1:Distance3.000Time25:10.00Pace8:23.33
With Benjamin, Joseph and Jacob.
Leg 2:Distance4.000Time31:48.10Pace7:57.02
With Benjamin.
Leg 3:Distance1.000Time7:57.60Pace7:57.60
Alone.
Leg 4:Distance1.000Time8:45.10Pace8:45.10
With William.
Leg 5:Distance3.000Time25:20.10Pace8:26.70
With Julia.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Aug 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.941.120.000.0012.06

Fast Running Friend Workout - 2014-08-29 07:36:36
Workout Totals: Distance12.059Time1:31:05.80Pace7:33.25
Total of 12. Benjamin did 9. Jacob wanted to take another shot at his 800 record, and he got it this time - 2:56.8. Joseph had some issues with attitude, and ended up doing a workout 2000 + 1000. Stephen ran our warm-up and cool-down. The girls ran with William, and then some more on their own.
Leg 1:Distance0.400Time4:22.40Pace10:56.00
Warm-up with Benjamin, Joseph, Jacob, and Stephen.
Leg 2:Distance1.242Time8:27.60Pace6:48.70
This started as Joseph trying to get his 800 record. He started fine - 42, but the lost confidence and slowed down to 46. The record still was within reach, but not after speeding up only to 44. I figured he would get a good 1000 time and told him at 600 that he could not get his 800 record, but 1000 record was within reach if he went another 200. He had an attitude and slowed down to 48 in the next 200, followed by 52. I made him finish 2000. Maybe what I should have done instead is let him finish his 800 and then have Jacob beat or at least seriously threaten his time to teach him a lesson.
Leg 3:Distance0.496Time2:56.80Pace5:56.45
Jacob's 800. It was near perfect. He opened in 42, then ran 45, 45, and 44. New PR.
Leg 4:Distance0.621Time3:52.60Pace6:14.56
I told Joseph he could not leave the track without having done something that showed he was a man. So I told him he had to run 1000, follow my pacing, and not whine. I did not care how fast he went, I wanted to feel that he was running like a man, no whining, no attitude, no feeling sorry for himself. He was able to do that. The time was not fast due to the fatigue from his earlier adventures, but he finally ran with proper focus and attitude. I explained to him that you get better results when you do it right the first time - you get to run less, and you get a record. We've gone through this with Benjamin back in the day, now it is Joseph's turn. On the positive side of things he is a faster learner.
Leg 5:Distance0.900Time7:47.90Pace8:39.89
Cool-down with Jacob.
Leg 6:Distance0.130Time1:25.30Pace10:56.15
Back to the car. Accidentally reset the watch at a light.
Leg 7:Distance0.270Time2:48.60Pace10:24.44
The rest of the run to the car.
Leg 8:Distance5.000Time38:40.20Pace7:44.04
With Benjamin.
Leg 9:Distance3.000Time20:44.40Pace6:54.80
Alone.

Black Crocs Miles: 12.06
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Aug 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.002.000.0020.00

Fast Running Friend Workout - 2014-08-30 06:40:15
Workout Totals: Distance20.000Time2:29:53.70Pace7:29.69
20 mile run. Did 2x2. First one down the canyon with Benjamin in 10:58, second on the hilly course near our house where we had our ward 2 mile run a year ago. Benjamin did 12, the other kids ran their usual distances.
Leg 1:Distance3.000Time20:48.70Pace6:56.23
Alone
Leg 2:Distance1.000Time6:55.30Pace6:55.30
One more mile alone waiting for the kids to get ready.
Leg 3:Distance3.000Time25:08.80Pace8:22.93
With Joseph, Jacob, and Benjamin.
Leg 4:Distance4.700Time39:01.30Pace8:18.15
With Benjamin.
Leg 5:Distance2.000Time10:58.20Pace5:29.10
I told Benjamin to not look at his watch and just run with the rough target being around 5:50. So we did 5:36 followed by 5:22. I liked the way I felt - when Benjamin slowed down to 5:25 I felt comfortable, and when he sped up to 5:20 I still felt in control.
Leg 6:Distance2.300Time17:33.50Pace7:38.04
To the house with Benjamin.
Leg 7:Distance0.500Time5:11.60Pace10:23.20
With Stephen.
Leg 8:Distance1.000Time8:42.20Pace8:42.20
With William.
Leg 9:Distance2.000Time11:54.90Pace5:57.45
2 mile tempo on the hills with two 180 turns. This late in the run and on that terrain it was hard to keep it sub-6:00 but I was able to do it.
Leg 10:Distance0.500Time3:39.20Pace7:18.40
Cool-down of sorts. I wanted it to be just a relaxing jog to finish the distance, but I saw that I could break 2:30 for the whole run, and ran it a little bit quicker than a relaxing jog.

Black Crocs Miles: 20.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sun, Aug 31, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. The speaker in sacrament meeting talked about faith. He shared some interesting experiences of miraculous recoveries from a number of health problems. Along with that I also learned that back in the 60s you could drive a Greyhound bus for the summer and have enough money to go to graduate school and support a wife and 4 children.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
299.066.6136.411.11343.19
Black Crocs Miles: 182.42Bare Feet Miles: 12.50
Night Sleep Time: 139.00Nap Time: 1.50Total Sleep Time: 140.50
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