Breaking the Wall

Kiwani's Park "2K"

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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: 882.94
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: 1312.70
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
252.5730.2718.2016.63317.67
White Crocs 2 Miles: 315.93Nike Double Stroller Miles: 23.10Saucony Type A Miles: 1.80
Night Sleep Time: 199.50Nap Time: 18.00Total Sleep Time: 217.50
Tue, Sep 01, 2015
Race: Kiwani's Park "2K" (1.3 Miles) 00:07:20, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.001.3013.05

Fast Running Friend Workout - 2015-09-01 06:56:02
Workout Totals: Distance13.050Time1:42:46.90Pace7:52.56
Easy 10 in the morning, Kiwani's Park 2 K cross-country at night. I think the course was long. We had 9 people in the race - myself (7:20), Sarah (10:27), Benjamin (6:40), Jenny (8:59), Julia (9:29), Joseph (8:23), Jacob (8:27), William (9:45), and Stephen (12:09).

Benjamin won overall, I was second - but quarter mile into it I was in about 10th place - some kids started way too fast. Joseph won his heat, Jacob was second.
Leg 1:Distance8.000Time1:00:00.80Pace7:30.10
With Benjamin.
Leg 2:Distance2.000Time15:44.00Pace7:52.00
With Jenny, Joseph, and Jacob.
Leg 3:Distance0.350Time3:10.60Pace9:04.57
Warm-up before cross-country race.
Leg 4:Distance1.300Time10:27.50Pace8:02.69
Kiwani's Park "2K".
Split 1:Distance1.300Time7:20.30Pace5:38.69
Cumilative:Distance1.300Time7:20.30Pace5:38.69
My race.
Split 2:Distance0.000Time1:39.00Pace0:00.00
Cumilative:Distance1.300Time8:59.30Pace6:54.85
Jenny's time.
Split 3:Distance0.000Time0:30.60Pace0:00.00
Cumilative:Distance1.300Time9:29.90Pace7:18.38
Julia's.
Split 4:Distance0.000Time0:57.60Pace0:00.00
Cumilative:Distance1.300Time10:27.50Pace8:02.69
Sarah's.
 
Leg 5:Distance1.250Time12:09.30Pace9:43.44
Kids heat. I ran around the course. Joseph got around 8:23, Jacob 8:27.
Split 1:Distance1.000Time9:45.90Pace9:45.90
Cumilative:Distance1.000Time9:45.90Pace9:45.90
William's time.
Split 2:Distance0.250Time2:23.40Pace9:33.60
Cumilative:Distance1.250Time12:09.30Pace9:43.44
Stephen's time.
 
Leg 6:Distance0.150Time1:14.70Pace8:18.00
More jogging.

White Crocs 2 Miles: 13.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 02, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-09-02 06:46:22
Workout Totals: Distance12.000Time1:31:45.70Pace7:38.81
Usual 12. Kids ran their usual distances. Benjamin did 8+2.
Leg 1:Distance8.000Time1:00:56.80Pace7:37.10
With Benjamin.
Leg 2:Distance4.000Time30:48.90Pace7:42.23
With Joseph and Jacob.

White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Thu, Sep 03, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.110.000.003.0012.11

Fast Running Friend Workout - 2015-09-03 06:59:23
Workout Totals: Distance12.110Time1:27:57.50Pace7:15.80
Total of 12. Repeated Saturday's 3 mile tempo - Benjamin paced me again. Did not pick a good day, today was one of the days when the wind was blowing up the canyon instead of down. Felt it at the start and even considered not doing it after the first half mile, but decided to stick it out. Was rewarded with 16:06.2 - a small improvement, and fastest time of the year. Splits 5:20, 5;22, 5:24 - a bit better than on Saturday.

Kids ran their usual distances.
Leg 1:Distance5.280Time41:44.30Pace7:54.30
Warm-up.
Leg 2:Distance3.000Time16:06.20Pace5:22.07
Tempo.
Leg 3:Distance2.280Time18:42.30Pace8:12.24
Cool-down.
Leg 4:Distance1.550Time11:24.70Pace7:21.74
More distance alone.

White Crocs 2 Miles: 12.11
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Fri, Sep 04, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2015-09-04 06:47:10
Workout Totals: Distance12.000Time1:33:48.60Pace7:49.05
Usual 12 mile run - did pickups, though. Kids ran their usual distances.
Leg 1:Distance8.000Time1:02:25.10Pace7:48.14
With Benjamin, we did 2x200 + 400 pickups down the canyon.
Split 1:Distance4.220Time33:44.00Pace7:59.62
Cumilative:Distance4.220Time33:44.00Pace7:59.62
Split 2:Distance0.125Time0:34.60Pace4:36.80
Cumilative:Distance4.345Time34:18.60Pace7:53.79
Split 3:Distance0.125Time1:10.40Pace9:23.20
Cumilative:Distance4.470Time35:29.00Pace7:56.29
Split 4:Distance0.125Time0:33.40Pace4:27.20
Cumilative:Distance4.595Time36:02.40Pace7:50.60
Split 5:Distance0.125Time1:12.30Pace9:38.40
Cumilative:Distance4.720Time37:14.70Pace7:53.45
Split 6:Distance0.250Time1:08.60Pace4:34.40
Cumilative:Distance4.970Time38:23.30Pace7:43.44
Split 7:Distance3.030Time24:01.80Pace7:55.84
Cumilative:Distance8.000Time1:02:25.10Pace7:48.14
 
Leg 2:Distance4.000Time31:23.50Pace7:50.88
With Joseph, Jacob, and Jenny. Julia did 3 miles, 1.5 out with us. Pushed Mary and Matthew in the stroller.

Nike Double Stroller Miles: 4.00White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Sep 05, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.062.003.000.0020.06

Fast Running Friend Workout - 2015-09-05 07:17:02
Workout Totals: Distance20.060Time2:25:28.70Pace7:15.13
Long run, 20 total. Benjamin did 15. We did a 3 mile tempo run in the middle down the canyon. There was some headwind, so that slowed us down, but it slowed me down more than it should have, I think. The splits were 5:21,5:28,5:36. I clearly was losing steam towards the end.

After dropping Benjamin off I ran another 5 miles with a 2 mile tempo in the middle from near the mouth of the canyon to the Orem Center Street bridge at slightly sub-6:00 average.

Other kids ran their usual distances except for Julia who had a stomach ache and ran only 1 mile.
Leg 1:Distance5.280Time41:18.60Pace7:49.43
Leg 2:Distance3.000Time16:24.90Pace5:28.30
Leg 3:Distance6.780Time52:53.70Pace7:48.10
Leg 4:Distance5.000Time34:51.50Pace6:58.30
Split 1:Distance2.500Time18:38.10Pace7:27.24
Cumilative:Distance2.500Time18:38.10Pace7:27.24
Split 2:Distance2.000Time11:58.70Pace5:59.35
Cumilative:Distance4.500Time30:36.80Pace6:48.18
Split 3:Distance0.500Time4:14.70Pace8:29.40
Cumilative:Distance5.000Time34:51.50Pace6:58.30
 

White Crocs 2 Miles: 20.06
Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Add Comment
Sun, Sep 06, 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: 2.00Total Sleep Time: 10.00
Add Comment
Mon, Sep 07, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2015-09-07 06:59:16
Workout Totals: Distance12.000Time1:33:02.60Pace7:45.22
Usual 12. Kids ran their usual distances. Benjamin and I did some pickups in the canyon - 2x200 + 400. I was happy that I was able to run a quarter in 66.
Leg 1:Distance8.000Time1:02:05.10Pace7:45.64
With Benjamin.
Split 1:Distance4.220Time33:35.80Pace7:57.68
Cumilative:Distance4.220Time33:35.80Pace7:57.68
Split 2:Distance0.125Time0:34.40Pace4:35.20
Cumilative:Distance4.345Time34:10.20Pace7:51.85
Split 3:Distance0.125Time1:15.00Pace10:00.00
Cumilative:Distance4.470Time35:25.20Pace7:55.44
Split 4:Distance0.125Time0:33.10Pace4:24.80
Cumilative:Distance4.595Time35:58.30Pace7:49.71
Split 5:Distance0.125Time1:15.10Pace10:00.80
Cumilative:Distance4.720Time37:13.40Pace7:53.18
Split 6:Distance0.250Time1:06.00Pace4:24.00
Cumilative:Distance4.970Time38:19.40Pace7:42.66
Split 7:Distance3.030Time23:45.70Pace7:50.53
Cumilative:Distance8.000Time1:02:05.10Pace7:45.64
 
Leg 2:Distance4.000Time30:57.50Pace7:44.38
With Joseph, Jacob, and Jenny. Julia did 1.5 out with us, then ran back. Pushed Mary and Mathew in the stroller.

White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Sep 08, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.441.300.000.0011.74

Fast Running Friend Workout - 2015-09-08 06:52:37
Workout Totals: Distance11.740Time1:31:26.10Pace7:47.30
Two runs today. In the AM did 8 with Benjamin, and 2.04 with Joseph and Jacob. Jenny and Julia jogged on their own. William and Stephen rested in anticipation of the cross-country race in the evening.

When we got to the race, we found out it was cancelled due to bad air quality, although by then the air quality was just fine at the Kiwani's Park. But enough people showed up to hold an informal race of sorts. We ran the 2 K course from last week - the marks were still on the ground. Benjamin and I paced Joseph. Sarah paced Stephen. Jenny paced William for about half of the distance, then picked it up.

The times were: Joseph 8:04, Jacob 8:10, Jenny 9:03, Julia 9:07, William 9:39, Stephen 12:06.
Leg 1:Distance8.000Time1:02:03.40Pace7:45.43
With Benjamin. We went to the Murdock Canal Trail due to a lot of smoke coming out of the Provo Canyon.
Leg 2:Distance2.040Time15:47.80Pace7:44.61
Leg 3:Distance0.150Time1:28.30Pace9:48.67
Leg 4:Distance1.550Time12:06.60Pace7:48.77
The race.
Split 1:Distance1.300Time8:04.40Pace6:12.62
Cumilative:Distance1.300Time8:04.40Pace6:12.62
Joseph's time.
Split 2:Distance0.000Time0:06.10Pace0:00.00
Cumilative:Distance1.300Time8:10.50Pace6:17.31
Jacob's time.
Split 3:Distance0.000Time0:53.20Pace0:00.00
Cumilative:Distance1.300Time9:03.70Pace6:58.23
Jenny's time.
Split 4:Distance0.000Time0:04.30Pace0:00.00
Cumilative:Distance1.300Time9:08.00Pace7:01.54
Julia's time.
Split 5:Distance0.000Time0:32.20Pace0:00.00
Cumilative:Distance1.300Time9:40.20Pace7:26.31
William's time.
Split 6:Distance0.250Time2:26.40Pace9:45.60
Cumilative:Distance1.550Time12:06.60Pace7:48.77
Stephen's time. I ran back and ran a little bit with him and Sarah.
 

White Crocs 2 Miles: 11.74
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Wed, Sep 09, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.720.000.003.0012.72

Fast Running Friend Workout - 2015-09-09 06:56:16
Workout Totals: Distance12.720Time1:34:56.00Pace7:27.80
Benjamin and I did our 3 mile tempo run today again.on our Provo Canyon course. I had a breakthrough workout - first time under 16:00 in almost 2 years, I think, and my second fastest time as a master - 15:53. Splits 5:17, 5:19,5:17. We had tail wind instead of head wind - that did help. On the negative, the fire by the Deer Creek Dam was still burning, so we got a fair amount of smoke. It was bothering me after the first mile - I felt like if I could get more oxygen I would be able to use it.

Jenny, Julia, Joseph, and Jacob ran on their own. I ran with William and Stephen and pushed Mary and Matthew in the stroller.
Leg 1:Distance5.400Time43:01.80Pace7:58.11
Warm-up.
Leg 2:Distance3.000Time15:53.60Pace5:17.87
Tempo run.
Leg 3:Distance2.280Time18:42.10Pace8:12.15
Back to the house.
Leg 4:Distance0.000Time0:00.00Pace0:00.00
Wrong button press.
Leg 5:Distance1.020Time8:58.70Pace8:48.14
With William and Stephen.
Leg 6:Distance1.020Time8:19.80Pace8:10.00
With William.

Nike Double Stroller Miles: 2.04White Crocs 2 Miles: 12.72
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Thu, Sep 10, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-09-10 06:45:15
Workout Totals: Distance12.000Time1:32:54.10Pace7:44.51
Usual day - kids ran their usual distances.
Leg 1:Distance8.000Time1:01:56.60Pace7:44.57
With Benjamin.
Leg 2:Distance4.000Time30:57.50Pace7:44.38
With Jenny, Julia, Joseph, and Jacob + Mary and Matthew in the stroller.

Nike Double Stroller Miles: 4.00White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Fri, Sep 11, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2015-09-11 06:56:53
Workout Totals: Distance10.000Time1:21:57.50Pace8:11.75
Usual day for everybody, except Benjamin and I tapered a little for the 10 K tomorrow.
Leg 1:Distance6.000Time50:07.90Pace8:21.32
With Benjamin - some with Sarah.
Leg 2:Distance4.000Time31:49.60Pace7:57.40
With Jenny, Julia, Joseph, and Jacob - Julia turned around at 1.5 miles.

White Crocs 2 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Sep 12, 2015
Race: Layton Classic 10 K (6.214 Miles) 00:36:30, Place overall: 6, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.005.2110.01

Fast Running Friend Workout - 2015-09-12 07:11:03
Workout Totals: Distance10.014Time1:17:21.00Pace7:43.45
Layton Classic 10 K, 36:30, 6th overall, 2nd master, $50. Benjamin got 34:13, 3rd overall, $50. Father and son cash podium hit for the second time this year.

Top finishers:

Anthony Castales 31:35.6
Thomas Worob 32:21.5
Benjamin Pachev 34:13.5
Jon Heslop 35:26.2
Craig Green 36:06.7
Alexander Pachev 36:29.5
Dennis Simonaitis 36:38.2

Graig won the masters. Dennis and I fought over second place after he had caught me.

The course was a slow one - a small drop for three quarters of a mile, then 250 feet of climb over 3 miles, then mostly downhill to the finish - a little climb at the end. Our Course Tool tells me it was about 9 seconds per mile slower than a flat course. I think that is more or less reasonable. Without running the numbers on it I estimated that it was about 1 minute slower than SLC Track Club 10 K.

From the start Anthony and Thomas took off. I told Benjamin to run tactically for place before the start, so he followed the instructions. Jon and Craig were the runners he would have to beat, so he was just going the fastest they wanted to go from the start. The pace was OK for me, so I joined the pack. We hit 5:26 at the mile marker which was painted on the road. Somebody's GPS beeped right before it, so two witnesses that the mark was possibly correct.

Second mile could have been correct as well. The split agrees with the pacing from the Course Tool more or less.

At around 2 K Benjamin almost got lost - I had to yell at him to turn. At around 1.5 miles the hill finally got to me and I had to drop back. Benjamin picked up the pace and strung out the pack - Jon going first after Benjamin, then Craig, then myself.

During the third mile my legs started to cramp from the effort. I felt awkward, like I was doing some kind of a different sport for which I am not trained - biking, swimming, maybe even rowing, but not running. When I got to the top of the hill my breathing and cardio discomfort was well within what I could tolerate but my legs were shaky - not sore, just shaky as if somebody had scared me really bad or as if I had just done a one-time maximum leg press. During the climb Craig built most if not all of our 24 second gap on me, and Dennis caught up.

The split at "3" miles was bogus, so I call that 9.5. But I think mile markers 4 and 5 were in the right place. I did not trust the 4 mile marker split so I did not hit the lap button, but the time was 24:01.

Dennis caught up around 3.5. Fortunately that was the end of uphill and we started going down. In spite of shaky legs I was able to shift gears and run competitively. My plan was to try to shift into a hard downhill gear that he does not have. But no matter what I did he was still with me. I tried easing off, letting him lead, then pushing again - all to no avail.

Finally with about 1 K to go I realized my only hope was the fact that I was 11 years younger. My spine is defective congenially, Dennis' is defective from age - this puts on equal grounds over the distance. But being younger I have more explosive leg power. Realizing that I took my foot off the gas and rested behind him until it was about a quarter to go. Then I gave it all I had - it was not much, and I would have had no hope against a 30 year-old or even Bill Cobler, but it was enough to outkick Dennis.

Benjamin continued to up the effort and increase the gap, and finished in 34:13. His splits were 22:48 at 4 miles, then 5:07 and 5:11, and 1:07 to the finish. Initially he was a bit hesitant to push - after the first mishap he was not confident in his ability to follow the course and kept looking back to make sure he was OK.

Our younger kids ran their usual distances on their own.
Leg 1:Distance1.800Time15:46.70Pace8:45.94
Warm-up.
Leg 2:Distance5.214Time36:30.70Pace7:00.16
The race.
Split 1:Distance1.000Time5:26.10Pace5:26.10
Cumilative:Distance1.000Time5:26.10Pace5:26.10
Split 2:Distance1.000Time6:10.50Pace6:10.50
Cumilative:Distance2.000Time11:36.60Pace5:48.30
Split 3:Distance0.950Time5:44.30Pace6:02.42
Cumilative:Distance2.950Time17:20.90Pace5:52.85
Split 4:Distance1.050Time12:11.40Pace11:36.57
Cumilative:Distance4.000Time29:32.30Pace7:23.08
Split 5:Distance1.000Time5:46.70Pace5:46.70
Cumilative:Distance5.000Time35:19.00Pace7:03.80
Split 6:Distance0.214Time1:11.70Pace5:35.05
Cumilative:Distance5.214Time36:30.70Pace7:00.16
 
Leg 3:Distance3.000Time25:03.60Pace8:21.20
Cool-down.

White Crocs 2 Miles: 10.01
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
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Sun, Sep 13, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. We had a regional conference broadcast for church. Elder Ballard spoke, talked about how trees die when their roots are not able to get water.

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
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Mon, Sep 14, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-09-14 06:55:49
Workout Totals: Distance12.000Time1:31:12.30Pace7:36.03
Usual run today. Kids ran their usual distances.
Leg 1:Distance8.000Time59:52.60Pace7:29.07
With Benjamin.
Leg 2:Distance4.000Time31:19.70Pace7:49.93
With Jenny, Joseph, and Jacob. Julia ran 3 miles turning around at 1.5.

Nike Double Stroller Miles: 4.00White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Sep 15, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.6211.87

Fast Running Friend Workout - 2015-09-15 07:01:13
Workout Totals: Distance11.869Time1:31:59.00Pace7:44.99
Today we ran easy and a little less in the morning, and then did the Kiwani's Park cross-country race in the evening. The race was 1 K, and I think the course was reasonably accurate. It rained, so the traction was not very good and the times were slow.

Times:

Benjamin 3:00
myself 3:20
Joseph 3:36
Jacob 3:40 (he timed himself at 3:38)
Jenny 3:56
Julia 4:08 (official results are wrong putting her at 7:08)
William 4:23
Sarah 4:50
Stephen 5:28 (officially 5:20, but that is wrong, I ran with him and timed him - little kids ran in the second heat)

I am figuring the times were about 20 seconds off compared to a track 1000.
Leg 1:Distance8.000Time59:31.80Pace7:26.48
With Benjamin.
Leg 2:Distance2.040Time16:30.70Pace8:05.64
With Joseph and Jacob.
Leg 3:Distance0.500Time4:19.00Pace8:38.00
Warm-up.
Leg 4:Distance0.621Time5:27.80Pace8:47.86
The race, then timing people.
Split 1:Distance0.621Time3:20.40Pace5:22.71
Cumilative:Distance0.621Time3:20.40Pace5:22.71
My time.
Split 2:Distance0.000Time0:35.90Pace0:00.00
Cumilative:Distance0.621Time3:56.30Pace6:20.52
Jenny.
Split 3:Distance0.000Time0:12.40Pace0:00.00
Cumilative:Distance0.621Time4:08.70Pace6:40.48
Julia.
Split 4:Distance0.000Time0:42.20Pace0:00.00
Cumilative:Distance0.621Time4:50.90Pace7:48.44
Split 5:Distance0.000Time0:36.90Pace0:00.00
Cumilative:Distance0.621Time5:27.80Pace8:47.86
Sarah.
 
Leg 5:Distance0.087Time0:41.70Pace7:59.31
Jog to the start of the race.
Leg 6:Distance0.621Time5:28.00Pace8:48.18
With Stephen.

Saucony Type A Miles: 1.80Nike Double Stroller Miles: 2.04White Crocs 2 Miles: 10.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Sep 16, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.000.000.0010.02

Fast Running Friend Workout - 2015-09-16 06:57:35
Workout Totals: Distance10.020Time1:18:26.10Pace7:49.67
Usual run. Kids ran usual distances.
Leg 1:Distance8.000Time1:01:58.70Pace7:44.84
With Benjamin.
Leg 2:Distance1.000Time8:47.20Pace8:47.20
With Stephen, Jenny, Julia, Joseph, and Jacob, and Matthew and Mary in the stroller.
Leg 3:Distance1.020Time7:40.20Pace7:31.18
Same company minus Stephen, big boy course.

Nike Double Stroller Miles: 2.02White Crocs 2 Miles: 10.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Sep 17, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Fast Running Friend Workout - 2015-09-17 07:06:02
Workout Totals: Distance7.250Time55:24.00Pace7:38.48
Benjamin was feeling like he might be getting a cold today, so he slept in a bit and ran only 7. I ran only 7 because I was tapering for the marathon. Other kids ran their usual distances on their own.
Leg 1:Distance7.250Time55:24.00Pace7:38.48
With Benjamin.

White Crocs 2 Miles: 7.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Sep 18, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

Fast Running Friend Workout - 2015-09-18 06:55:17
Workout Totals: Distance6.000Time45:47.80Pace7:37.97
Tapering. Only 6 today. Did a mile pickup in 5:35 down the canyon - felt good. Kids ran their usual distances.
Leg 1:Distance6.000Time45:47.80Pace7:37.97
With Benjamin.
Split 1:Distance3.080Time24:39.10Pace8:00.23
Cumilative:Distance3.080Time24:39.10Pace8:00.23
Split 2:Distance1.000Time5:35.50Pace5:35.50
Cumilative:Distance4.080Time30:14.60Pace7:24.75
Split 3:Distance1.920Time15:33.20Pace8:06.04
Cumilative:Distance6.000Time45:47.80Pace7:37.97
 

White Crocs 2 Miles: 6.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Sep 19, 2015
Race: Top of Utah Marathon (26.219 Miles) 02:40:28, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.220.000.0027.22

Fast Running Friend Workout - 2015-09-19 05:19:21
Workout Totals: Distance27.220Time2:48:51.00Pace6:12.19
Top of Utah Marathon, 2:40:28, 2nd overall, $1000 - first master, but they did not double-dip. Weaker competition than normal today. Splits below, full report later...

Full report. This was my 17th time running Top of Utah out of the 17 times they've had it. Stayed with Steve Anderson. At the start met an older runner from South Carolina named Jon Johnson if I remember right. Showed him the city of Oz (nice hidden bathroom at the start) - he was impressed.

For some reason the competition this year was not as strong as in the past years. Even Riley originally came to do a tempo run for 20 miles, but when he saw that running the remaining 6 was worth $1500 he decided to go for it.

Top finishers:

Riley 2:32:08
myself 2:40:28
Jason Howe 2:40:40
James Fisher (from Boise, I might not have gotten his name right) 2:41:54
Bryce Carr 2:42:54 (I think)

I placed bottles with EmergenC and dextrose at 7, 13, 17, and 21. The bottle at 21 ended up having $250 value - kept me from losing the second place.

Mile-by-mile details to follow.

Overall take from the race - I need to start doing my staple 10 mile tempos at the end of 20 to deal with the fuel problem. I suppose I learned today the difference between jogging 20 miles maybe with a short tempo at the start vs running 20 miles with a long tempo at the finish.

On the positive side I was stronger on the hills, and felt much better than I ever have after finishing a marathon since I became a master. Afterwards on my way to Jamba Juice I got stuck in traffic, so I just parked and ran. I felt that the heart was a little bit tired, but I did not feel that deadly heart fatigue or sore legs. I am very excited about this improvement. Now I just need to do something to covert it into a better marathon performance.
Leg 1:Distance1.000Time8:22.40Pace8:22.40
Warm-up.
Leg 2:Distance26.220Time2:40:28.60Pace6:07.22
The race.
Split 1:Distance1.000Time6:06.50Pace6:06.50
Cumilative:Distance1.000Time6:06.50Pace6:06.50
Riley wanted to warm-up, I did not feel like taking the lead and pushing the pace, so we had a slow mile.
Split 2:Distance1.000Time5:50.90Pace5:50.90
Cumilative:Distance2.000Time11:57.40Pace5:58.70
Riley picked it up. This dropped everybody except myself and Bryce.
Split 3:Distance1.000Time5:45.20Pace5:45.20
Cumilative:Distance3.000Time17:42.60Pace5:54.20
Now the pace is where I want it to be.
Split 4:Distance1.000Time5:37.80Pace5:37.80
Cumilative:Distance4.000Time23:20.40Pace5:50.10
Now it is too fast, but I do not want to run alone yet, and I want to make up some time for the slow warm-up.
Split 5:Distance1.000Time5:39.80Pace5:39.80
Cumilative:Distance5.000Time29:00.20Pace5:48.04
Too fast.
Split 6:Distance1.000Time5:41.80Pace5:41.80
Cumilative:Distance6.000Time34:42.00Pace5:47.00
Too fast.
Split 7:Distance1.000Time5:49.90Pace5:49.90
Cumilative:Distance7.000Time40:31.90Pace5:47.41
This mile was naturally a bit slower, I think, so more effort to run the same pace. Decided I've had enough of red zone running, and it is time to drop back and run my own pace. Riley and Bryce went ahead.
Split 8:Distance1.000Time5:50.10Pace5:50.10
Cumilative:Distance8.000Time46:22.00Pace5:47.75
Grabbed the bottle at the start of mile 7, but did not feel like drinking much of it - felt like the water was sloshing in the stomach which is the sign that it is not being properly absorbed.
Split 9:Distance1.000Time5:48.20Pace5:48.20
Cumilative:Distance9.000Time52:10.20Pace5:47.80
Good mile, feeling strong, relatively.
Split 10:Distance1.000Time5:55.60Pace5:55.60
Cumilative:Distance10.000Time58:05.80Pace5:48.58
I think the grade got less steep here.
Split 11:Distance1.000Time6:01.10Pace6:01.10
Cumilative:Distance11.000Time1:04:06.90Pace5:49.72
I am starting to get concerned.
Split 12:Distance1.000Time5:50.80Pace5:50.80
Cumilative:Distance12.000Time1:09:57.70Pace5:49.81
Maybe things are OK after all.
Split 13:Distance1.000Time5:51.40Pace5:51.40
Cumilative:Distance13.000Time1:15:49.10Pace5:49.93
Still OK. 1:16:24 at the half. Grabbed a bottle, drank some, but not a whole lot.
Split 14:Distance1.000Time5:50.30Pace5:50.30
Cumilative:Distance14.000Time1:21:39.40Pace5:49.96
No magic tailwind today, but still was able to run reasonably well.
Split 15:Distance1.000Time5:54.20Pace5:54.20
Cumilative:Distance15.000Time1:27:33.60Pace5:50.24
Happy to be sub-6:00 at the point. Saw Steve Anderson somewhere around here. He was not in the race, just cheering.
Split 16:Distance1.000Time6:00.30Pace6:00.30
Cumilative:Distance16.000Time1:33:33.90Pace5:50.87
Still not slower than 6:00.
Split 17:Distance1.000Time6:04.20Pace6:04.20
Cumilative:Distance17.000Time1:39:38.10Pace5:51.65
A bit slower than 6:00, but still respectable. Grabbed a bottle, drank a bit, but did not feel like finishing it.
Split 18:Distance1.000Time6:12.10Pace6:12.10
Cumilative:Distance18.000Time1:45:50.20Pace5:52.79
Happy with this one.
Split 19:Distance1.000Time6:27.60Pace6:27.60
Cumilative:Distance19.000Time1:52:17.80Pace5:54.62
Uphill mile. Starting to close on Bryce, happy with the split.
Split 20:Distance1.000Time6:23.80Pace6:23.80
Cumilative:Distance20.000Time1:58:41.60Pace5:56.08
Another uphill mile. Really happy with how I felt here. Passed Bryce.
Split 21:Distance1.000Time6:16.20Pace6:16.20
Cumilative:Distance21.000Time2:04:57.80Pace5:57.04
Cause for concern. This should have been 6:08 if everything was normal. I knew at this point that I should be running with the bottle until it was empty.
Split 22:Distance1.000Time6:57.80Pace6:57.80
Cumilative:Distance22.000Time2:11:55.60Pace5:59.80
OK, no fuel. The absence of 10 mile tempos at the end of 20 is showing. Attacking the bottle, trying to salvage the remaining miles.
Split 23:Distance1.000Time7:01.20Pace7:01.20
Cumilative:Distance23.000Time2:18:56.80Pace6:02.47
Starting to get really worried. If the stomach malfunctions and the dextrose does not absorb I could quickly go down to 8:00.
Split 24:Distance1.000Time6:29.80Pace6:29.80
Cumilative:Distance24.000Time2:25:26.60Pace6:03.61
Wew... Uphill ended on this mile and it has a little drop. But it was still a better effort that the previous miles. Dextrose is going in. I'll make it to the finish in some respectable time.
Split 25:Distance1.000Time6:58.10Pace6:58.10
Cumilative:Distance25.000Time2:32:24.70Pace6:05.79
Uphill mile. Decent result. Unfortunately my bottle was empty by now. I consumed 700 ml of my magic drink over the course of 4 miles. I tried to grab Powerade at the aid station, but missed. Hopefully the dextrose I consumed can get me to the finish.
Split 26:Distance1.050Time6:57.00Pace6:37.14
Cumilative:Distance26.050Time2:39:21.70Pace6:07.05
This mile starts with the uphill, then starts going down. And mile marker 26 was again in the wrong place. Fortunately I was prepared for it.
Split 27:Distance0.170Time1:06.90Pace6:33.53
Cumilative:Distance26.220Time2:40:28.60Pace6:07.22
Kick. Not too bad. Happy to have held on to second - thanks to the bottle.
 

White Crocs 2 Miles: 27.22
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments(15)
Sun, Sep 20, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We were late as usual so we had to run. Legs felt OK, a little stale, no major pain.

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
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Mon, Sep 21, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.160.000.000.0010.16

Fast Running Friend Workout - 2015-09-21 06:57:52
Workout Totals: Distance10.165Time1:20:05.50Pace7:52.75
Usual day, mostly, except I ran only 10 to recover from the marathon. Kids ran their usual distances. Today was Matthew's first "official" training run - he ran 200 meters in 1:26. Matthew is now on 6 days a week schedule. He is turning 3 at the end of December.
Leg 1:Distance8.000Time1:01:40.50Pace7:42.56
Leg 2:Distance1.020Time9:11.40Pace9:00.59
Leg 3:Distance1.020Time7:47.30Pace7:38.14
Leg 4:Distance0.125Time1:26.30Pace11:30.40

White Crocs 2 Miles: 10.16
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Sep 22, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.180.000.002.5014.68

Fast Running Friend Workout - 2015-09-22 06:58:40
Workout Totals: Distance14.680Time1:51:58.40Pace7:37.66
Today we ran the 4 K cross-country race. Times:

Benjamin 13:41
myself 15:14
Joseph 18:12 (losing about 15 seconds on a detour)
Jacob 18:16, same detour as Joseph
Jenny 19:05
Julia 20:01
William 20:29
Sarah 22:10

In the morning Benjamin and I ran 7. I was happy to be able to move, somewhat, after the marathon. No soreness, but no power either.
Leg 1:Distance7.000Time53:31.90Pace7:38.84
With Benjamin.
Leg 2:Distance1.000Time8:55.80Pace8:55.80
With Stephen.
Leg 3:Distance0.700Time5:49.10Pace8:18.71
Warm-up.
Leg 4:Distance3.350Time22:10.40Pace6:37.13
The race.
Split 1:Distance2.500Time15:14.20Pace6:05.68
Cumilative:Distance2.500Time15:14.20Pace6:05.68
My time.
Split 2:Distance0.500Time3:51.70Pace7:43.40
Cumilative:Distance3.000Time19:05.90Pace6:21.97
Jenny's time. I ran to meet Julia, and ran with her some, then cut over to time Jenny.
Split 3:Distance0.100Time0:55.80Pace9:18.00
Cumilative:Distance3.100Time20:01.70Pace6:27.65
Julia's time. Ran to meet her, then ran with her.
Split 4:Distance0.250Time2:08.70Pace8:34.80
Cumilative:Distance3.350Time22:10.40Pace6:37.13
Sarah's time. Ran to meet her, then ran with her.
 
Leg 5:Distance0.130Time1:01.80Pace7:55.38
To the start of the little kids heat.
Leg 6:Distance2.500Time20:29.40Pace8:11.76
Ran with William.

White Crocs 2 Miles: 14.68
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Sep 23, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.000.000.0010.38

Fast Running Friend Workout - 2015-09-23 07:06:57
Workout Totals: Distance10.375Time1:19:14.80Pace7:38.29
Just 10.25 - tapering for Huntsville Half. Benjamin ran only 8. Other kids ran their usual distances.
Leg 1:Distance6.250Time48:15.40Pace7:43.26
With Benjamin.
Leg 2:Distance4.000Time29:39.00Pace7:24.75
With Joseph, and Jacob.
Leg 3:Distance0.125Time1:20.40Pace10:43.20
With Matthew.

White Crocs 2 Miles: 10.38
Night Sleep Time: 0.00Nap Time: 7.00Total Sleep Time: 7.00
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Thu, Sep 24, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.000.000.0010.38

Fast Running Friend Workout - 2015-09-24 07:10:33
Workout Totals: Distance10.375Time1:21:23.70Pace7:50.72
Tapering for Huntsville Half. Benjamin ran 8, I did 10, everybody else their usual distances.
Leg 1:Distance6.250Time49:17.80Pace7:53.25
With Benjamin.
Leg 2:Distance4.000Time30:47.80Pace7:41.95
With Jenny, Julia, Joseph, and Jacob.
Leg 3:Distance0.125Time1:18.10Pace10:24.80
With Matthew.

White Crocs 2 Miles: 10.38
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Sep 25, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.540.751.050.0010.34

Fast Running Friend Workout - 2015-09-25 07:22:52
Workout Totals: Distance10.339Time1:23:25.60Pace8:04.15
Taper day for me, and the day of failed 800 meter time trials for the kids. Joseph ran 2:40, and Jacob did 2:46 earlier in the morning at Orem High - the wind was bad. Then I took Jenny, Julia, and William to the track at Provo High hoping to avoid the wind, but by that time it got too warm. So William ran 3:18, which is technically his track PR, but he should have been somewhere around 3:10. Jenny did 2:56, Julia 3:02.

Benjamin ran 4 miles (he paced Joseph in the 800), I did more, almost 10.
Leg 1:Distance1.050Time8:48.80Pace8:23.62
To the track with Benjamin, Joseph, and Jacob.
Leg 2:Distance0.498Time2:46.30Pace5:33.94
Pacing Jacob - 41,41,44,40. Joseph had 38,39,42,41.
Leg 3:Distance1.450Time12:40.80Pace8:44.69
Back to the house.
Leg 4:Distance1.000Time8:42.20Pace8:42.20
With Stephen, Joseph, Jacob, and Benjamin.
Leg 5:Distance3.700Time28:33.80Pace7:43.19
To the car shop to pick up our old van.
Leg 6:Distance0.125Time1:17.90Pace10:23.20
With Matthew.
Leg 7:Distance1.050Time9:18.30Pace8:51.71
Warm-up with Jenny, Julia, and William.
Leg 8:Distance0.498Time3:18.20Pace6:37.99
William's time trial. Splits - 47,51,51,49
Leg 9:Distance0.368Time2:56.60Pace7:59.89
Jenny's time trial. Splits - 42,45,45,44.
Leg 10:Distance0.380Time3:02.20Pace7:59.47
Julia - splits 44,46,46,46
Leg 11:Distance0.220Time2:00.50Pace9:07.73
Cool-down.

White Crocs 2 Miles: 10.43
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Sep 26, 2015
Race: Huntsville Half Marathon (13.109 Miles) 01:16:53, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.230.0013.150.0014.38

Fast Running Friend Workout - 2015-09-26 08:03:25
Workout Totals: Distance14.381Time1:27:00.40Pace6:03.01
Huntsville Half, 1:16:53, 4th overall, 1st master. Benjamin had some stomach issues after the first 5 in 26:02, spent some time in the bathroom, then had some struggles, and finished 3rd in 1:14:00.

Micky Wilson won in 1:09:56, Mike Hardy second in 1:10:40.

Details to follow...

Now details. We came to the race hoping the course would be fast. It looked fast on the computer screen. The Course Tool did not detect any uphill climbs that were longer than 200 meters and had a grade steeper than 1%. But apparently something was up. The times were slow. I wonder if the course got certified on the true shortest path, but because they would not let us take the full road we ended up running extra. Or maybe it was the wind or extra sun exposure due to 9:30 start. For some reason nobody delivered the time I would have expected based on the course profile. One exception was Jason Howe in the marathon, but no exceptions in the half. What a bummer for Jason - at the TOU half he missed $250 by 12 seconds (though not quite a bummer as he got $750), then a week later he runs 2:35:59, but a Kenyan Richard Chelimo just had to come, jog with him until the last moment, then pull away by 9 seconds to get the only cash prize - $1000. Sometimes the luck has it that an average performance yields a big payday, and for those you have to have the days when an exceptional performance ends up being a "cash miss".

My benchmarks for the half were Mike Hardy - he was 2:46 slower than at TOU, Cynthia Fowler - with only a minute back from me at the Layton Classic 10 K I would have expected her to run maybe 1:17:30 at TOU half, and at least as fast at Huntsville, but she could only do 1:19:30. Nan is a wild card due to being out of shape, but still being 1:17 back from me at the Layton 10 K I would have expected no slower than 1:19 at TOU half, and a comparable time here while she broke 1:21 barely.

The highlight of the day was when the announcer called me Benjamin's brother as I was coming through the finish line.

Mile-by-mile, or whatever those markers were, I went by the painted marks, but the splits made no sense, so I am guessing the distances on each stretch.
Leg 1:Distance1.081Time8:39.10Pace8:00.20
Warm-up.
Leg 2:Distance13.150Time1:16:53.40Pace5:50.83
The race.
Split 1:Distance1.000Time5:21.70Pace5:21.70
Cumilative:Distance1.000Time5:21.70Pace5:21.70
Benjamin, Mike, and Mickey took off, I was running alone.
Split 2:Distance1.000Time5:32.70Pace5:32.70
Cumilative:Distance2.000Time10:54.40Pace5:27.20
Alone
Split 3:Distance1.000Time5:39.30Pace5:39.30
Cumilative:Distance3.000Time16:33.70Pace5:31.23
Alone
Split 4:Distance1.000Time5:51.60Pace5:51.60
Cumilative:Distance4.000Time22:25.30Pace5:36.33
Hmm..was not expecting it to get that slow that fast.
Split 5:Distance1.000Time5:55.70Pace5:55.70
Cumilative:Distance5.000Time28:21.00Pace5:40.20
Wow, something is up
Split 6:Distance1.020Time6:10.00Pace6:02.75
Cumilative:Distance6.020Time34:31.00Pace5:44.02
I think this was a long mile.
Split 7:Distance0.990Time5:46.90Pace5:50.40
Cumilative:Distance7.010Time40:17.90Pace5:44.92
I think it was during this mile that Tracy Fifield caught to me. I was able to latch on quite easily even though he was moving at a good speed. That was rather interesting.
Split 8:Distance0.990Time5:47.00Pace5:50.51
Cumilative:Distance8.000Time46:04.90Pace5:45.61
Tracy does not like me on his tail, trying to get rid of me, but I am able to speed up when he surges without any problems. This told me we have wind. It may not be easy to feel, but otherwise one of the two things would have happened by now - either he would have dropped me, or I would have dropped him. Running behind him feels like a complete jog, but the moment I move to the side to pass I cannot accelerate.
Split 9:Distance1.000Time5:53.80Pace5:53.80
Cumilative:Distance9.000Time51:58.70Pace5:46.52
Tracy got more competitive, swerving, slowing down on purpose.
Split 10:Distance1.020Time6:08.70Pace6:01.47
Cumilative:Distance10.020Time58:07.40Pace5:48.04
Tracy keeps being competitive. Finally I told him he was hurting his time by about 30 seconds and that seemed to calm him down some. At this point his earlier competitive moves had worn him down to the point where he could not pull me at my drafting speed anymore, so I moved forward, but for some reason he did not want to draft, so we just ran side by side, sort of, but I felt I was controlling the pace. I think this mile was long.
Split 11:Distance0.980Time5:43.00Pace5:50.00
Cumilative:Distance11.000Time1:03:50.40Pace5:48.22
Not sure what to think of this mile. It was probably short. Still with Tracy.
Split 12:Distance1.030Time6:22.20Pace6:11.07
Cumilative:Distance12.030Time1:10:12.60Pace5:50.17
This mile was probably long. Still with Tracy.
Split 13:Distance0.970Time5:45.40Pace5:56.08
Cumilative:Distance13.000Time1:15:58.00Pace5:50.62
I was expecting a sprint finish, but Tracy started losing steam with about 1 K to go. I was not trying to do anything competitive, just running a steady pace, but he could not keep it. However, once a gap developed, I instinctively started running scared and gave it a good push. The splits were all wrong, do not even know what to think. This mile could have been indeed 5:45, but then the last 0.109 in 55 seconds does not make sense. On the other hand, if we were to assume 1.109 from marker 12 to the finish, that gives me slower than 6:00 average for the last mile, and that is wrong as well.
Split 14:Distance0.150Time0:55.40Pace6:09.33
Cumilative:Distance13.150Time1:16:53.40Pace5:50.83
Kick - who knows how long this was. Tracy finished 10 seconds back in 1:17:03.
 
Leg 3:Distance0.150Time1:27.90Pace9:46.00
A little jogging around.

White Crocs 2 Miles: 14.38
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(3)
Sun, Sep 27, 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: 2.00Total Sleep Time: 10.00
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Mon, Sep 28, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.080.000.000.0012.08

Fast Running Friend Workout - 2015-09-28 07:07:03
Workout Totals: Distance12.080Time1:32:07.40Pace7:37.57
Today we got an idea of why Benjamin was having struggles in the half on Saturday. I thought at first maybe he just had lost some fitness from the stress of taking 17 credits, but there was more to it. Looks like he got hit with some kind of virus. Last night he woke up with a headache and could not sleep. In the morning the headache was so bad he could not run. Our neighbor who is a doctor took a look at him and suspected a viral infection. He still went to his classes, but called me to bring him home early around 1:40. He spent the rest of the day sleeping, which was good - he needed it.

It appears that he got a stronger variant (possibly due to running the half marathon at the wrong time) of what we had going around in our family. The illness gives you only a minor fever, but a terrible headache which increases as your heart rate increases.

Stephen had issues today, complained of headache at faster paces, so I just had him jog a mile in 10:00. Other kids ran more or less normal runs, but I did a lot of my miles alone today.
Leg 1:Distance2.040Time14:56.10Pace7:19.26
Alone.
Leg 2:Distance0.040Time0:20.20Pace8:25.00
Benjamin tried to run - could make it very far.
Leg 3:Distance4.000Time30:56.20Pace7:44.05
With Joseph and Jacob.
Leg 4:Distance1.000Time10:00.30Pace10:00.30
With Stephen.
Leg 5:Distance5.000Time35:54.60Pace7:10.92
Alone.

White Crocs 2 Miles: 12.08
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Sep 29, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.180.000.000.0011.18

Fast Running Friend Workout - 2015-09-29 07:50:02
Workout Totals: Distance11.175Time1:29:41.70Pace8:01.58
Benjamin felt quite a bit better today, was able to run, although not very far or fast - 9:00 pace for 2 miles. Stephen, on the other hand had some weird stomach ache and could not run at all. Joseph had a sideache, so I had him run only 3. William and Julia ran 2. Jenny did 5. Jacob hurt his rib cage while sleeping, it started to cause problems after about a quarter mile, so I just had him walk home. A day of small adversity for us.
Leg 1:Distance3.000Time21:00.50Pace7:00.17
Alone.
Leg 2:Distance3.050Time25:51.50Pace8:28.69
With Joseph. Benjamin ran a part of it.
Leg 3:Distance0.125Time1:17.70Pace10:21.60
With Matthew. New record for him.
Leg 4:Distance5.000Time41:32.00Pace8:18.40
With Jenny. Julia and William ran the first mile with us, then turned around. I pushed Mary and Matthew in the stroller.

Nike Double Stroller Miles: 5.00White Crocs 2 Miles: 11.18
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Sep 30, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-09-30 07:25:52
Workout Totals: Distance12.040Time1:34:51.30Pace7:52.70
Total of 12. Kids are recovering. Stephen was able to run 1 mile in 9:22, Jacob could go 4 with Joseph, although he struggled with the rib cage pain until the last half mile, then felt quite a bit better and was able to pick up the pace. Benjamin ran 3 miles in the morning and 1 more at night. William and Julia did 3 with Benjamin. Jenny ran 4 at a good pace with me.
Leg 1:Distance4.000Time31:02.50Pace7:45.62
With Jenny.
Leg 2:Distance1.000Time7:00.40Pace7:00.40
Alone.
Leg 3:Distance4.000Time32:38.10Pace8:09.52
With Joseph and Jacob. Benjamin, William, and Julia ran the first 1.5 with us.
Leg 4:Distance2.040Time14:47.40Pace7:15.00
Alone.
Leg 5:Distance1.000Time9:22.90Pace9:22.90
With Stephen.

White Crocs 2 Miles: 12.04
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
252.5730.2718.2016.63317.67
White Crocs 2 Miles: 315.93Nike Double Stroller Miles: 23.10Saucony Type A Miles: 1.80
Night Sleep Time: 199.50Nap Time: 18.00Total Sleep Time: 217.50
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