Breaking the Wall

Top of Utah 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: 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
289.411.5045.137.52343.56
White Crocs 2 Miles: 184.61Nike Double Stroller Miles: 9.70
Night Sleep Time: 117.00Nap Time: 18.50Total Sleep Time: 135.50
Sat, Aug 01, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.390.006.000.0021.39

Fast Running Friend Workout - 2015-08-01 07:24:54
Workout Totals: Distance21.391Time2:43:07.30Pace7:37.54
Today was an unusual day - Jenny, Julia, and Joseph took a practice ACT at the Orem Library, so they modified their runs all running 3 miles. William did 3, Jacob did 5, Stephen 1.

Benjamin did a total of 15, I got a total of 21. He and I did a workout - 2 miles up the canyon, and 4 down. We had some significant headwind on the first one, Benjamin got 11:50, I got 12:27. On the second interval Benjamin ran 20:47 (5:05, 5:12, 5:15, 5:08), I got 22:26 (5:33,5:36,5:42,5:35). The tail wind did help, but as usual when it gets warmer it dies down, so we started out with cool air and a nice tail wind, and then transitioned into warmer air and less of a tailwind.

I was pushing the stroller when I ran with Jacob. Of course, in my 18th mile for the day and after a workout he decided that it would be a great idea to run sub-6:40 pace up 6% grade. With Mary and Matthew in the stroller I could not do it, and got dropped. I must not forget that even though he is only 9 his 5 K PR is 20:07, so he is not that far behind me.
Leg 1:Distance2.280Time18:09.00Pace7:57.63
Warm-up with Benjamin.
Leg 2:Distance2.000Time12:27.80Pace6:13.90
Tempo run with Benjamin up the canyon.
Leg 3:Distance2.431Time19:26.80Pace7:59.97
Leg 4:Distance4.000Time22:26.30Pace5:36.57
Tempo run with Benjamin down the canyon.
Leg 5:Distance1.600Time15:15.90Pace9:32.44
Cool-down with Benjamin.
Leg 6:Distance1.000Time7:54.40Pace7:54.40
More distance with Benjamin.
Leg 7:Distance1.000Time8:56.80Pace8:56.80
With Benjamin, Jacob, and Stephen.
Leg 8:Distance2.040Time17:33.70Pace8:36.52
With Benjamin, William, and Jacob running, and Mary and Matthew in the stroller.
Leg 9:Distance2.040Time16:09.20Pace7:55.10
With Jacob running, and Mary and Matthew in the stroller. Jacob dropped me on the hill at the end.
Leg 10:Distance3.000Time24:47.40Pace8:15.80
With Joseph in the evening.

White Crocs 2 Miles: 21.39
Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
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Sun, Aug 02, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Was supposed to be a day of rest, but did not start like one.  We had an emergency at work with a malfunctioning system. I fought the battle through the night and won it at 4:30 AM. Thus only 3 hours of sleep. Amazingly I woke up on my own without an alarm and stayed awake in church. But once I was home I was ready for a good nap.

Night Sleep Time: 3.00Nap Time: 3.00Total Sleep Time: 6.00
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Mon, Aug 03, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.040.000.000.0014.04

Fast Running Friend Workout - 2015-08-03 07:50:06
Workout Totals: Distance14.040Time1:51:59.40Pace7:58.59
Total of 14. Kids ran their usual distances.
Leg 1:Distance4.000Time31:26.20Pace7:51.55
With Joseph and Jacob. Jenny and Julia did the first 1.5.
Leg 2:Distance2.040Time17:40.90Pace8:40.05
With Benjamin and William.
Leg 3:Distance8.000Time1:02:52.30Pace7:51.54
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Aug 04, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.500.000.0012.00

Fast Running Friend Workout - 2015-08-04 08:28:53
Workout Totals: Distance12.000Time1:29:57.70Pace7:29.81
Today was a significant day for Jenny. She is about to turn 15. I told her as a condition for getting her driving learner's permit she needs to break 6:00 mile. If she does on on the track, she gets an automatic qualifier. If she does it in the canyon, the qualification is provisional - that is there will be a waiting period to see if she might possibly get the automatic qualifier, she needs to do well in her studies of calculus, physics, and chemistry, and she needs to be more patient with her little brother Joseph.
The trouble is that he is only 10, about a good foot shorter than Jenny, she is old enough to have changed his diapers more than once, but he is beating her by about 20 seconds in the mile, and over 2 minutes in the 5 K, and he likes to emphasize his speed advantage in various ways that Jenny finds annoying.

So today Jenny was able to get her provisional qualifier running 5:59 down the canyon. Her splits were 85, 90, 93, 91. This helped her break a mental barrier.

William also did a 0.5 mile time trial in the canyon in 3:11.6, splits 43, 49, no marks at the 600, but last quarter in 99. Then Julia ran home with him, while the rest of us went back and paced Jenny.

Stephen ran 1 mile with Benjamin. William ended up doing 3.47.
Leg 1:Distance0.190Time1:49.00Pace9:33.68
Short warm-up with William.
Leg 2:Distance0.500Time3:11.60Pace6:23.20
William's 0.5 mile time trial down the canyon. Julia, Joseph, and Jacob helped with the pacing.
Leg 3:Distance0.500Time4:13.30Pace8:26.60
Back to the start.
Leg 4:Distance1.000Time5:59.00Pace5:59.00
Jenny's mile time trial. Joseph and Jacob helped with the pacing.
Leg 5:Distance2.280Time18:06.70Pace7:56.62
To the house with Jenny, Joseph, and Jacob. Benjamin joined us at around the 2 mile mark.
Leg 6:Distance7.530Time56:38.10Pace7:31.27
First 4.5 with Benjamin, the rest alone back to the car.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Wed, Aug 05, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Usual 12 miles. Kids ran their usual distances. Did not bring a watch because it was out of batery and did not get charged.

White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Aug 06, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2015-08-06 08:23:13
Workout Totals: Distance10.000Time1:17:52.90Pace7:47.29
Only 10 total. Benjamin did 8. Other kids their usual distances. A little taper before Provo River Half.
Leg 1:Distance4.000Time30:21.90Pace7:35.48
With Joseph and Jacob. Jenny and Julia did the first 1.5 then turned around.
Leg 2:Distance6.000Time47:31.00Pace7:55.17
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Aug 07, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2015-08-07 08:32:02
Workout Totals: Distance8.000Time1:02:45.10Pace7:50.64
8 total. Benjamin did 6. Everybody else their usual distances. Taper for Provo River Half for Benjamin and myself.
Leg 1:Distance4.000Time31:29.60Pace7:52.40
With Joseph and Jacob. Jenny and Julia did their usual first 1.5.
Leg 2:Distance4.000Time31:15.50Pace7:48.88
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Aug 08, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.560.0013.270.0018.83

Fast Running Friend Workout - 2015-08-08 06:23:32
Workout Totals: Distance1.100Time9:19.50Pace8:28.64
Provo River Half Marathon, 1:17:24, 3rd place. The course was changed and as a result of a mistake 0.16 was added to the distance. Nate Clayson won with 1:11:01. Benjamin led most of the race, but then lost enough steam to get passed around mile 10 and finished in 1:11:36. The new course in addition to being longer, was also slower due to more uphill.

The mile markers were not reliable (I'll make sure they are next year). So the splits were rather approximate. I sampled a 5:44 mile and 17:15 3 miles off Provo City Half markers for what it was worth - that was from about mile 2 to about mile 5. The standard uphill mile was 6:33 on the way up, and around 5:50 on the way down. The 3 mile stretch from Nun's Park to the mouth of the canyon was 17:29. From those splits I knew that the time should have been around 1:16 low on the old course, so I decided to do a quick check with Google Maps, and sure enough there was about 0.16 of extra distance, worth a little less than a minute.

Joseph, Jacob, Jenny, and Julia ran to meet us at the finish. Benjamin, Jenny and Julia then ran back to the house on their own, Joseph and Jacob took a long route with me. Joseph, Jacob, and Jenny did 5, Julia a little over 3, other kids their usual distances.
Leg 1:Distance1.100Time9:19.50Pace8:28.64
Warm-up.
Fast Running Friend Workout - 2015-08-08 06:55:16
Workout Totals: Distance17.730Time1:51:05.30Pace6:15.93
 
Leg 1:Distance13.270Time1:17:25.00Pace5:50.04
The race.
Leg 2:Distance3.460Time26:03.10Pace7:31.76
With Joseph and Jacob.
Leg 3:Distance1.000Time7:37.20Pace7:37.20
With William. This was funny - I got home very tired from the race and the distance afterwards. Sarah's back was hurting, so I massaged it before I thought I was going to shower and eat breakfast. Then William tells me he still has one more mile left. And then on top of that he decides to run the last half mile in 3:28. Good thing he is only 6.

White Crocs 2 Miles: 18.83
Night Sleep Time: 6.00Nap Time: 2.00Total Sleep Time: 8.00
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Sun, Aug 09, 2015
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: 1.50Total Sleep Time: 9.50
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Mon, Aug 10, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2015-08-10 07:29:21
Workout Totals: Distance12.058Time1:40:01.50Pace8:17.72
Total of 12. Jenny did 4. Julia, Joseph, and Jacob 4, Benjamin 6, William 3. Stephen attempted a mile time trial but did not mentally have it. However, he redeemed himself with a 400 PR in 1:55.9.
Leg 1:Distance4.000Time31:11.70Pace7:47.93
With Jenny, Julia, Joseph, and Jacob. This was Julia's 4 mile PR.
Leg 2:Distance0.880Time8:23.50Pace9:32.16
With Benjamin and William running and Stephen in the stroller.
Leg 3:Distance0.140Time1:31.50Pace10:53.57
Stephen's warm up.
Leg 4:Distance0.070Time0:35.50Pace8:27.14
Stephen started the mile too slow, so I figured we should just stop and call it a warm-up stride.
Leg 5:Distance0.800Time7:23.00Pace9:13.75
Stephen's attempted mile time trial. He opened with 2:05, which was good, then slowed down to 2:25. At that point I told him to just finish it under 9:00, he sped up to 2:15 in the next lap, but then shortly after started crying and stopped.
Leg 6:Distance0.248Time1:55.90Pace7:47.34
Stephen's redemption quarter, new PR with William, Benjamin and myself as pacers.
Leg 7:Distance0.880Time8:18.70Pace9:26.70
Back to the house with Stephen in the stroller.
Leg 8:Distance3.000Time25:44.70Pace8:34.90
With Benjamin. His legs were sore from the Provo River Half.
Leg 9:Distance2.040Time14:57.00Pace7:19.71
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Aug 11, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-08-11 07:54:51
Workout Totals: Distance12.000Time1:34:03.50Pace7:50.29
12 total. Benjamin back to full distance. Jenny did 5, Julia 3, other kids usual distances.
Leg 1:Distance4.000Time31:29.50Pace7:52.38
With Jenny, Joseph, and Jacob. Julia ran the first 1.5 then turned around.
Leg 2:Distance8.000Time1:02:34.00Pace7:49.25
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Aug 12, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-08-12 07:27:47
Workout Totals: Distance12.000Time1:34:47.90Pace7:53.99
Total 12. Kids ran their usual distances.
Leg 1:Distance4.000Time31:50.30Pace7:57.57
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance8.000Time1:02:57.60Pace7:52.20
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Aug 13, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.002.000.0011.80

Fast Running Friend Workout - 2015-08-13 08:30:36
Workout Totals: Distance11.805Time1:31:58.70Pace7:47.49
William decided to do a mile time trial in the canyon today. Joseph, Jacob, Jenny, and Julia helped me pace him. He ended up running 6:28.5. His start was very fast - 19 seconds for the first 100, 41 for the first 200, then 87 at the quarter. The 6:00 guy did not catch him until 500. He ran 1:41 for the next quarter (3:08 at 0.5, new PR), then 1:41, and 1:39. This is worth somewhere around 6:40 on the track, which would be quite an improvement over his 6:58. I wonder what his PR will be before he turns 7 in October.

Joseph and Jacob did 4, Julia 3.5, Jenny 5, Stephen 1, Benjamin almost 12.

Benjamin and I did a 2 mile tempo down the canyon at the very end in 10:54 with the splits of 5:26,5:28.
Leg 1:Distance0.200Time1:41.90Pace8:29.50
Warm-up.
Leg 2:Distance1.000Time6:28.50Pace6:28.50
William's time trial.
Leg 3:Distance2.280Time19:25.20Pace8:31.05
Cool-down with the gang. Benjamin joined us in the middle.
Leg 4:Distance0.125Time2:03.60Pace16:28.80
With Matthew. Did not hold his hand, he would not let me.
Leg 5:Distance6.000Time49:40.90Pace8:16.82
With Benjamin.
Leg 6:Distance2.000Time10:54.10Pace5:27.05
Tempo run with Benjamin.
Leg 7:Distance0.200Time1:44.50Pace8:42.50
Cool-down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Fri, Aug 14, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.130.000.000.0012.13

Fast Running Friend Workout - 2015-08-14 07:59:28
Workout Totals: Distance12.130Time1:36:39.80Pace7:58.14
Today was a more or less usual day, except Stephen did a mile time trial at Orem High. He missed his record by 1.4. Splits 2:07, 2:09, 2:08, 2:04 - the balance going towards the 9.34 m tax.
Leg 1:Distance0.880Time7:23.80Pace8:24.32
Warm-up with Benjamin, Joseph, Jacob, Jenny, Julia, and William running, and Stephen in the stroller.
Leg 2:Distance0.140Time1:34.30Pace11:13.57
Stephen's warm-up.
Leg 3:Distance1.000Time8:31.10Pace8:31.10
Stephen's time trial with the gang helping.
Leg 4:Distance0.760Time5:58.10Pace7:51.18
Some distance with Benjamin.
Leg 5:Distance0.880Time7:21.20Pace8:21.36
Back to the house. Put William in the stroller as well.
Leg 6:Distance7.200Time56:00.00Pace7:46.67
With Benjamin.
Leg 7:Distance1.270Time9:51.30Pace7:45.59
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Aug 15, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.006.000.0022.00

Did two runs today. 20 in the morning, and 2 with Sarah at night. Chad joined us for part of the morning run. Benjamin did 15, Joseph, Jenny, Julia, and Jacob 5, William 3, Stephen 1.

Forgot the Fast Running Friend watch,  borrowed a simple one from the kids.

The older kids minus Benjamin did a 3 mile tempo run down the canyon. Joseph got 18:50 - Chad paced him, splits 6:21, 6:14, 6:15. Benjamin ran with Jacob - his first mile was 6:21, then he fell back a bit and ran more or less even pace to the finish. Jenny ran alone, but was never more than a few seconds ahead of me and Julia and got 20:34. I paced Julia and we ran 20:44 (6:42, 7:00, 7:02).

Then the kids ran home with Jenny and I did a workout with Benjamin and Chad. 2 miles up the canyon, recovery, then 4 miles down. On the way up, Benjamin 11:39 (5:46, 5:53), myself 12:01 (5:55, 6:06), Chad 12:57. On the way down, Benjamin 20:45 (5:07,5:10,5:15,5:13), myself 22:33 (5:37,5:37,5:40,5:39), Chad around 24:30. It got warmer towards the end. I felt strong but not fast on the second interval.

Then we ran home, I ran with Stephen and William, and then I ran back to the car with William and the stroller. William ran 2 miles, then I put him in the stroller. 

 

Nike Double Stroller Miles: 4.70White Crocs 2 Miles: 22.00
Night Sleep Time: 7.50Nap Time: 2.00Total Sleep Time: 9.50
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Sun, Aug 16, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.50Nap Time: 2.00Total Sleep Time: 9.50
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Mon, Aug 17, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.110.000.000.0012.11

Fast Running Friend Workout - 2015-08-17 07:18:45
Workout Totals: Distance12.110Time1:36:02.60Pace7:55.85
Usual day, except Stephen did another mile time trial, this time at Provo High. A bit slower this time, 8:34. We will try again on Thursday - the goal is to see if he can improve his 8:29 record before he turns 5.
Leg 1:Distance4.000Time31:05.70Pace7:46.43
With Jenny, Joseph, and Jacob. Julia ran the first 1.5.
Leg 2:Distance0.110Time1:03.80Pace9:40.00
Stephen's warm-up.
Leg 3:Distance1.000Time8:34.40Pace8:34.40
Stephen's mile time trial at Provo High. Benjamin, Jacob, and William helped.
Leg 4:Distance7.000Time55:18.70Pace7:54.10
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Aug 18, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.030.004.000.0012.03

Fast Running Friend Workout - 2015-08-18 07:27:07
Workout Totals: Distance12.030Time1:30:15.30Pace7:30.15
Did a workout with Benjamin. 4 mile tempo down the canyon on the usual course. I ran 22:25 (5:28,5:38,5:42,5:37). Felt like my heart was not pumping quite right, I think this means I need more sleep. Benjamin had a great run, got a course PR of 20:15 (5:05,5:05,5:06,4:59).

Kids ran their usual distances supervised by Jenny.
Leg 1:Distance1.030Time8:28.50Pace8:13.69
Warm-up with Benjamin.
Leg 2:Distance4.000Time22:25.30Pace5:36.32
Tempo run.
Leg 3:Distance2.000Time19:30.90Pace9:45.45
Cool-down with Benjamin and Sarah.
Leg 4:Distance5.000Time39:50.60Pace7:58.12
More distances - first 1.5 with Benjamin, then I ran further to get the car while he ran home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Wed, Aug 19, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.080.000.000.0012.08

Fast Running Friend Workout - 2015-08-19 07:18:16
Workout Totals: Distance12.080Time1:38:12.50Pace8:07.79
Usual run. Kids ran usual distances - except Benjamin ran only 8 to taper for the half marathon.
Leg 1:Distance4.000Time31:39.90Pace7:54.98
With Joseph, Jacob, and Jenny. Julia did the first 1.5, then turned around.
Leg 2:Distance1.080Time9:28.20Pace8:46.11
Leg 3:Distance1.000Time9:11.30Pace9:11.30
Leg 4:Distance6.000Time47:53.10Pace7:58.85

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Aug 20, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.720.000.750.509.97

Fast Running Friend Workout - 2015-08-20 08:28:20
Workout Totals: Distance9.972Time1:17:55.40Pace7:48.85
Today was the day of time trials. Stephen attempted to get his mile record one more time before turning 5. He had a mental failure - not uncommon for his age after two laps (2:02,2:11), slowed down, the started crying and stopped. However, with Jamba Juice on the line he agreed to redeem himself by running a fast 800. I gave him the target of 4:10 as the redemption qualifier, but he surprised me with a 3:57.3 (1:57,2:00). Then I knew his mile failure was mostly mental.

Joseph and Jacob also ran 800 time trials, and both got records. Joseph ran 2:39.4 (37,40,42,40) - I paced him. Benjamin paced Jacob to 2:43.4 (37,40 high, 44, 42). I think the starting pace was too fast for Jacob, and the effort threw him into a minor anxiety attack, which made him lose a couple of seconds in all.

Benjamin did 8, I did 10 total today. Otherwise everybody did their usual distances.
Leg 1:Distance0.150Time2:01.50Pace13:30.00
Stephen's warm-up.
Leg 2:Distance0.700Time5:56.30Pace8:29.00
Stephen's failed mile time trial.
Leg 3:Distance0.498Time2:43.40Pace5:28.11
Joseph and Jacob's 800 time trial.
Split 1:Distance0.498Time2:39.40Pace5:20.08
Cumilative:Distance0.498Time2:39.40Pace5:20.08
Split 2:Distance0.000Time0:04.00Pace0:00.00
Cumilative:Distance0.498Time2:43.40Pace5:28.11
Leg 4:Distance0.498Time3:57.30Pace7:56.51
Stephen's 800 redemption.
Leg 5:Distance0.130Time1:11.90Pace9:13.08
A brief jog.
Leg 6:Distance0.496Time3:58.00Pace7:59.84
Two laps with Benjamin while waiting for Jacob to find his watch.
Leg 7:Distance1.000Time8:48.20Pace8:48.20
With William, Joseph, Jacob, and Benjamin.
Leg 8:Distance1.500Time12:03.70Pace8:02.47
With Benjamin, Joseph, and Jacob.
Leg 9:Distance5.000Time37:15.10Pace7:27.02
More distance. Benjamin did the first 1.5 with me. I did a pickup in the canyon for 0.75.
Split 1:Distance2.610Time20:45.80Pace7:57.32
Cumilative:Distance2.610Time20:45.80Pace7:57.32
Split 2:Distance0.750Time4:01.00Pace5:21.33
Cumilative:Distance3.360Time24:46.80Pace7:22.50
Split 3:Distance1.640Time12:28.30Pace7:36.28
Cumilative:Distance5.000Time37:15.10Pace7:27.02

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Aug 21, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.460.000.000.278.73

Fast Running Friend Workout - 2015-08-21 07:27:28
Workout Totals: Distance8.731Time1:10:35.80Pace8:05.14
Taper today. 8.5 for me, 6.5 for Benjamin. Other kids ran their usual distances. Benjamin and I ran from the car shop after dropping off our 93 Ford Escort Wagon. Looks like we will be selling it for parts - it drives, passed safety and emissions, but has a costly to fix fuel leak plus a few other leaks. $400 OBO if interested.
Leg 1:Distance4.000Time31:28.20Pace7:52.05
With Joseph, Jacob, and Jenny. Julia did the first 1.5, then turned around. She has been struggling with piriformis pain the entire week.
Leg 2:Distance3.503Time29:22.40Pace8:23.11
With Benjamin from the car shop to Orem High. Did a pickup on a known 0.273 mile stretch of the Orem Earn Your Turkey Run.
Split 1:Distance1.120Time10:00.60Pace8:56.25
Cumilative:Distance1.120Time10:00.60Pace8:56.25
Split 2:Distance0.273Time1:25.80Pace5:14.29
Cumilative:Distance1.393Time11:26.40Pace8:12.75
Pickup.
Split 3:Distance2.110Time17:56.00Pace8:29.95
Cumilative:Distance3.503Time29:22.40Pace8:23.11
Leg 3:Distance0.248Time1:08.20Pace4:35.00
Calibration 400 on the track. Benjamin was surprised we ended up with 68 - I told him to not look at his watch and just run. He thought we was running around 5:00 pace.
Leg 4:Distance0.980Time8:37.00Pace8:47.55
Cool-down with Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Aug 22, 2015
Race: Top of Utah Half Marathon (13.109 Miles) 01:15:01, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.0013.110.0017.81

Fast Running Friend Workout - 2015-08-22 06:21:50
Workout Totals: Distance17.809Time1:55:50.70Pace6:30.29
Top of Utah Half, 1:15:01 officially, 1:15:04 by my watch, 11th place overall, 1st master, $100.

Benjamin ran 1:10:42 officially, 1:10:45 by his watch, 7th overall.

New father + son record, officially 2:25:43.

Benjamin went out too hard, 5:09 pace for the first 6 miles, then paid for it, but ended up with a respectable finish, although still falling short of the driver's license qualifier. Perhaps not that big of a deal because the car he would be driving is not safe to drive right now (Ford Escort Wagon 93), and it will take a while before we even have a car he can drive. But we have plans to try again in the Huntsville Half in a month.

Top finishers, official times - Riley 1:06:03, Jason Holt 1:07:15, Mike Hardy 1:07:44, Ben Van Beekum 1:08:40, Fritz 1:08:47, Nate Krah 1:10:00, Benjamin 1:10:42, Ken Richardson 1:11:27, Eric Strand 1:11:33, Jon Hesslop 1:11:38, me 1:15:01, Joseph Howell 1:15:16, Dennis 1:15:40, Albert 1:16:01.

In the masters, Dennis was second with 1:15:40, then Craig Green 1:16:31, and Mark Payne 1:18:16.

While I was praying last night a thought came to me - the entire time you've raced you've seen goals as obligations instead of opportunities. If you learned to see them as opportunities you would run better. So I tried that in the race today, and I think it gave me 20 seconds or so. The other 40 came from strategic naps last week. Overall I ran 53 seconds faster than in the UVM half, I think UVM with no headwind at the very least is not slower than TOU Half, so I think I got a much better performance today than in UVM half. Something to be thankful for when you are a master.

Thinking of a goal as an opportunity is a nice idea, but how do you practically make it happen? Goals and challenges usually land upon your lap in the form of an obligation. Today at mile two I saw Mark was in contact with me. I am starting to think - this guy is worth cash, I must do something to drop him.

Overall the thought process is negative. I feel the pressure and it eats me away, makes it hard to run, makes me surge beyond my fitness, drains my adrenaline. So I started telling myself - you do not have to do anything unnatural, race him as if he were only 39, just run - good turnover, good breathing. Think of it as a chance to beat a younger runner, but if you do not, no big deal, he is younger.

Then around mile 4 I see Dennis. My first thought - he would not be here if he was not fit to run 1:14 low. You are not fit to run 1:14 low. He is 53 years old and he is going to beat you. Again negative. I told myself - forget for a moment he is 53. Focus on the fact that he has run a 2:14 marathon. Imagine this race is happening 10 years ago. You would have seen this as a big positive to be in contact with him at 4 miles and to be feeling as good as you are now.

Then I see Graig Green. My thoughts - he has been beating you by almost a minute in the 5 Ks. He beat you last time you raced him in the half. You are catching him because he does not want to run fast downhill. When it flattens out he will drop you. Negative again.

I consciously tried to turn it around - if that is indeed true, then he will pull you to a faster time and help you secure a solid second in the masters. And if not, you get $100 for the master's win.

Details of the race below.
Leg 1:Distance2.200Time18:29.10Pace8:24.14
Warm-up with Benjamin and Albert - a little more alone.

A funny incident during warm-up. We were lined up near the secret bathroom in the park. There was a swing nearby. All of a sudden two ladies get it and start swinging. Benjamin and I were having a conversation in Russian in the meantime. Then one of them asks us to take a picture. We did not react immediately, so she asks us if we even speak English. That got my attention, and I took their picture. Then we start talking and she tells us her son is on a mission in Russia - in the Vladivostok Mission. Then after the race I was doing the cool-down going backwards and she recongized me as "the Russian guy". So I turned around and paced her for about the last 2 K. She ended up running a PR of 1:52:45 and finished 5th in the 50-54 age division. Then I gave her some ideas on what she can do to break 4:00 in St. George and get a Boston Qualifier.
Leg 2:Distance13.109Time1:15:04.70Pace5:43.63
The race, splits below.
Split 1:Distance3.000Time16:55.10Pace5:38.37
Cumilative:Distance3.000Time16:55.10Pace5:38.37
The first three miles were 5:33, 5:44, 5:39.
Split 2:Distance1.000Time5:41.30Pace5:41.30
Cumilative:Distance4.000Time22:36.40Pace5:39.10
At this point, in a pack with Albert, Dennis, and Craig Green. Prayed for help to run 3 awesome miles, exactly in those words.
Split 3:Distance1.000Time5:28.00Pace5:28.00
Cumilative:Distance5.000Time28:04.40Pace5:36.88
Awesome mile 1. Dennis dropped back here, I think.
Split 4:Distance1.000Time5:29.80Pace5:29.80
Cumilative:Distance6.000Time33:34.20Pace5:35.70
Awesome mile 2, I think Graig dropped back around here.
Split 5:Distance1.000Time5:33.80Pace5:33.80
Cumilative:Distance7.000Time39:08.00Pace5:35.43
Awesome mile 3. Still with Albert. My thoughts in the prayer for the "awesome miles" was to help me keep up with the pace and not get dropped. I was not thinking that they would be awesome enough to be left alone just with Albert.
Split 6:Distance1.000Time5:46.10Pace5:46.10
Cumilative:Distance8.000Time44:54.10Pace5:36.76
This mile was not awesome, but the three "awesome" earlier miles wore out Albert and I was left alone. The pace slowed down.
Split 7:Distance1.000Time5:49.80Pace5:49.80
Cumilative:Distance9.000Time50:43.90Pace5:38.21
Hanging on, trying to think positive.
Split 8:Distance1.000Time5:53.30Pace5:53.30
Cumilative:Distance10.000Time56:37.20Pace5:39.72
Trying to think "opportunity" vs "obligation". Wishing for Taylor Monson or somebody like him to come like he did last year, but nobody came.
Split 9:Distance1.000Time6:02.40Pace6:02.40
Cumilative:Distance11.000Time1:02:39.60Pace5:41.78
This mile has some uphill, but last year with Taylor's help I was able to run it in 5:44. Not feeling too bad, just cannot shift gears alone.
Split 10:Distance1.000Time6:09.70Pace6:09.70
Cumilative:Distance12.000Time1:08:49.30Pace5:44.11
Saw the chase pack behind me during a turn, and that got me going. Said to myself - if they are going to catch me, they'd better run 5:50 on this uphill mile, and if they do, they deserve to catch me, otherwise no. 5 seconds faster than last year.
Split 11:Distance1.000Time5:44.20Pace5:44.20
Cumilative:Distance13.000Time1:14:33.50Pace5:44.12
Pushed hard, a second faster than last year.
Split 12:Distance0.109Time0:31.20Pace4:46.24
Cumilative:Distance13.109Time1:15:04.70Pace5:43.63
Also a second faster than last year. Not sure if this is really 0.109.
 
Leg 3:Distance2.500Time22:16.90Pace8:54.76
Cool-down. Part with Benjamin, part alone, part pacing Jodi the mother of the missionary in Vladivostok (and four more boys).

White Crocs 2 Miles: 17.81
Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00
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Sun, Aug 23, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest, went to church.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
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Mon, Aug 24, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-08-24 08:25:39
Workout Totals: Distance12.000Time1:32:41.90Pace7:43.49
12 total. Benjamin did 9. Everybody else their usual distances except Julia, who did only 3 due to piriformis pain.
Leg 1:Distance12.000Time1:32:41.90Pace7:43.49
All of it today in one without parts.

White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Aug 25, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2015-08-25 07:21:48
Workout Totals: Distance12.250Time1:33:19.20Pace7:37.08
Total of 12.25. Benjamin did 9.25, everybody else ran usual distances.
Leg 1:Distance4.000Time31:21.30Pace7:50.32
With Jenny, Julia, Joseph, and Jacob. Julia turned around at 1.5.
Leg 2:Distance7.250Time54:03.80Pace7:27.42
From the carshop with Benjamin, took a long route.
Leg 3:Distance1.000Time7:54.10Pace7:54.10
With William and Benjamin.

White Crocs 2 Miles: 12.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Aug 26, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.580.000.003.7512.33

Fast Running Friend Workout - 2015-08-26 07:32:25
Workout Totals: Distance12.328Time1:35:15.50Pace7:43.64
Did a workout with Benjamin today. 5x0.75, 2 up, 3 down. Was happy I could hit 5:04 pace on the last one. Details below.

Also ran with Stephen and William. Other kids ran on the their own. Julia's piriformis did better today, she was able to run sub-8:00 for the first time in over a week.
Leg 1:Distance10.308Time1:18:25.80Pace7:36.54
Workout with Benjamin.
Split 1:Distance2.300Time18:37.40Pace8:05.83
Cumilative:Distance2.300Time18:37.40Pace8:05.83
Split 2:Distance0.750Time4:16.10Pace5:41.47
Cumilative:Distance3.050Time22:53.50Pace7:30.33
Uphill.
Split 3:Distance0.188Time2:16.90Pace12:10.13
Cumilative:Distance3.237Time25:10.40Pace7:46.53
Split 4:Distance0.750Time4:13.30Pace5:37.73
Cumilative:Distance3.987Time29:23.70Pace7:22.31
Uphill.
Split 5:Distance1.070Time10:24.40Pace9:43.55
Cumilative:Distance5.058Time39:48.10Pace7:52.19
Split 6:Distance0.750Time3:56.70Pace5:15.60
Cumilative:Distance5.808Time43:44.80Pace7:31.97
Down.
Split 7:Distance0.250Time2:41.00Pace10:44.00
Cumilative:Distance6.058Time46:25.80Pace7:39.89
Split 8:Distance0.750Time3:55.90Pace5:14.53
Cumilative:Distance6.808Time50:21.70Pace7:23.88
Down
Split 9:Distance0.450Time4:10.80Pace9:17.33
Cumilative:Distance7.258Time54:32.50Pace7:30.91
Split 10:Distance0.750Time3:48.80Pace5:05.07
Cumilative:Distance8.008Time58:21.30Pace7:17.25
Down.
Split 11:Distance2.300Time20:04.50Pace8:43.70
Cumilative:Distance10.308Time1:18:25.80Pace7:36.54
 
Leg 2:Distance1.000Time8:52.10Pace8:52.10
Leg 3:Distance1.020Time7:57.60Pace7:48.24
With William on the big boy course.

White Crocs 2 Miles: 12.33
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Aug 27, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-08-27 07:24:43
Workout Totals: Distance12.000Time1:32:48.50Pace7:44.04
Usual distances today, Julia did 3, Joseph stubbed his toe yesterday and could not run today.
Leg 1:Distance4.000Time31:27.90Pace7:51.98
With Jenny and Jacob. Julia ran the first 1.5, then turned around.
Leg 2:Distance8.000Time1:01:20.60Pace7:40.07
With Benjamin.

White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Aug 28, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-08-28 08:15:26
Workout Totals: Distance12.000Time1:33:18.90Pace7:46.57
More or less usual run today for me and the kids. Joseph was on reduced mileage due to the tight piriformis that came I think from running on a bruised toe.
Leg 1:Distance4.000Time31:20.30Pace7:50.07
With Jenny and Jacob. Julia and Joseph ran the first mile with us, then turned around.
Leg 2:Distance8.000Time1:01:58.60Pace7:44.82
With Benjamin.

White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Aug 29, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.003.0020.00

Fast Running Friend Workout - 2015-08-29 08:24:41
Workout Totals: Distance20.000Time2:34:21.50Pace7:43.07
Total of 20. Benjamin did 15. Jenny 5, Julia 4, Joseph 2, Jacob 5. Benjamin and I did a 3 mile tempo run down the canyon in 16:08.9 - splits 5:17, 5:23, 5:28. I struggled in the last mile - possibly due to warm conditions. We had a late start, plus we also stopped to help a lady that crashed on a bike. A lot of people stopped, a couple of paramedics were running/biking past, her husband called the ambulance. There were enough people to take care of the matter, but we stayed around just in case our help might be needed until the ambulance arrived.

The tempo run was my fastest time of the year, though.
Leg 1:Distance5.400Time42:40.20Pace7:54.11
Warm-up.
Leg 2:Distance3.000Time16:08.90Pace5:22.97
Tempo run.
Leg 3:Distance6.600Time55:45.50Pace8:26.89
The rest of the miles for Benjamin.
Leg 4:Distance1.000Time8:11.80Pace8:11.80
With Joseph, and Mary and Mathew in the stroller. Stopped to massage him half way.
Leg 5:Distance4.000Time31:35.10Pace7:53.77
With Mary and Matthew in the stroller. It was tough because it was 11 pm already and it started to get warm.

Nike Double Stroller Miles: 5.00White Crocs 2 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
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Sun, Aug 30, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a Stake Conference. 

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
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Mon, Aug 31, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-08-31 06:44:15
Workout Totals: Distance12.000Time1:30:53.40Pace7:34.45
 
Leg 1:Distance8.000Time59:52.90Pace7:29.11
With Benjamin.
Leg 2:Distance4.000Time31:00.50Pace7:45.12
With Jenny and Jacob. Jacob sped up in the last half mile and ran it in around 3:10 uphill. Jenny kept the pace and finished in 31:40. I ran with her until 500 to go, then sped up and caught up to Jacob right before the finish.

White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
289.411.5045.137.52343.56
White Crocs 2 Miles: 184.61Nike Double Stroller Miles: 9.70
Night Sleep Time: 117.00Nap Time: 18.50Total Sleep Time: 135.50
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