Breaking the Wall

USATF Cross Country Championship

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 3010.45
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
229.351.998.8635.42275.62
Red Crocs Miles: 269.53Saucony Type A Miles: 6.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Nov 01, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.040.001.001.0010.04

Fast Running Friend Workout - 2017-11-01 08:59:16
Workout Totals: Distance10.040Time1:14:13.40Pace7:23.57
Ran with the kids, then did a 2 mile fartlek down the canyon in 11:10.7. There was some headwind, so I adjusted the goal pace by 2 seconds per quarter to 82/87. I did well on all the fast ones exceeding even my no-headwind target (78.6, 78.4, and 2:39.0). My recovery pace after the first fast quarter was right on target. However, for some reason I was very slow in the second recovery half (3:00.6), and the first quarter of it was 92.

The pattern seemed to be that I had good adrenal response for about 300 meters or so on all of the fast pickups, and I could use it either at the start or at the end.
Leg 1:Distance0.500Time4:12.70Pace8:25.40
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:55.10Pace7:56.73
With Jacob, William, and Stephen.
Leg 3:Distance4.020Time31:59.10Pace7:57.39
First 2.5 with Joseph, the rest alone up the canyon.
Leg 4:Distance2.000Time11:10.70Pace5:35.35
2 mile fartlek down the canyon.
Split 1:Distance0.250Time1:18.80Pace5:15.20
Cumilative:Distance0.250Time1:18.80Pace5:15.20
Split 2:Distance0.500Time2:53.90Pace5:47.80
Cumilative:Distance0.750Time4:12.70Pace5:36.93
Split 3:Distance0.250Time1:18.40Pace5:13.60
Cumilative:Distance1.000Time5:31.10Pace5:31.10
Split 4:Distance0.500Time3:00.60Pace6:01.20
Cumilative:Distance1.500Time8:31.70Pace5:41.13
Split 5:Distance0.500Time2:39.00Pace5:18.00
Cumilative:Distance2.000Time11:10.70Pace5:35.35
 
Leg 5:Distance2.020Time14:55.80Pace7:23.47
Back to the house.

Red Crocs Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Nov 02, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.870.000.001.2510.12

Fast Running Friend Workout - 2017-11-02 09:25:59
Workout Totals: Distance10.120Time1:18:37.30Pace7:46.14
Did 2x0.625 down the canyon with Jacob with 0.25 recovery. We did have some headwind. Jacob did better this time - 3:22.0, 3:21.8. He said instead of panic he just felt being limited by the muscles. That is a good sign.

Joseph was feeling tired, so I just had him run 4 miles easy. Jenny is still on the school schedule. Otherwise usual distances for the kids. Sarah ran only 2 miles - was not feeling well today. She normally runs 5.
Leg 1:Distance0.500Time4:10.80Pace8:21.60
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time12:28.90Pace8:19.27
With Stephen, Jacob, and William.
Leg 3:Distance0.450Time4:00.80Pace8:55.11
Warm-up with Jacob.
Leg 4:Distance1.500Time9:53.20Pace6:35.47
2x0.625 workout with Jacob down the canyon.
Split 1:Distance0.625Time3:22.00Pace5:23.20
Cumilative:Distance0.625Time3:22.00Pace5:23.20
Split 2:Distance0.250Time3:09.40Pace12:37.60
Cumilative:Distance0.875Time6:31.40Pace7:27.31
Split 3:Distance0.625Time3:21.80Pace5:22.88
Cumilative:Distance1.500Time9:53.20Pace6:35.47
 
Leg 5:Distance1.170Time9:58.50Pace8:31.54
Cool-down with Jacob.
Leg 6:Distance5.000Time38:05.10Pace7:37.02
More distance alone.

Red Crocs Miles: 10.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Nov 03, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.550.000.000.5010.05

Fast Running Friend Workout - 2017-11-03 08:49:48
Workout Totals: Distance10.050Time1:15:33.00Pace7:31.04
Ran with the kids, usual distances for everybody except Joseph and Jacob (both ran 3 to rest for the race tomorrow), Sarah had a better run, was able to average sub-9:00 for 5 miles.

I did a half mile uphill kick at the end in 2:46.1, a bit faster than last week, but I think there was more headwind today.
Leg 1:Distance2.040Time15:01.40Pace7:21.86
Alone.
Leg 2:Distance1.500Time11:50.30Pace7:53.53
With Jacob, Stephen, and William.
Leg 3:Distance1.000Time7:02.20Pace7:02.20
With Joseph, Jacob, and William.
Leg 4:Distance0.500Time4:09.30Pace8:18.60
With Jacob, William, Stephen, and Matthew.
Leg 5:Distance5.010Time37:29.80Pace7:29.06
First mile with Joseph, the rest alone.
Split 1:Distance4.510Time34:43.70Pace7:42.02
Cumilative:Distance4.510Time34:43.70Pace7:42.02
Split 2:Distance0.500Time2:46.10Pace5:32.20
Cumilative:Distance5.010Time37:29.80Pace7:29.06
Uphill kick.
 

Red Crocs Miles: 10.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Nov 04, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Fast Running Friend Workout - 2017-11-04 14:01:59
Workout Totals: Distance12.000Time1:22:47.60Pace6:53.97
Jenny did 6 today at 8:00 pace, Julia ran 5 at about 8:30 pace, Sarah ran 5 at 9:00 pace. I took the kids to Nan's Race Cats Cross-Country Championship at Galena Hills Park. We got there late, so Matthew had to run in an older age division and twice the distance - he ran 2 K in 11:40. Stephen ran 2 K in 9:40. Joseph ran 11:21 in the 3 K, and Jacob 11:33. William got 12:35. Joseph and Jacob wore spikes, William ran in Crocs because he lost his spikes. He actually ended up with a better result as a good portion of the course was on asphalt and I did not think quickly enough to have Joseph and Jacob put on Crocs. Joseph and Jacob both struggled after hitting the asphalt section.

The race was I think the biggest kid cross-country race I have ever seen in Utah. E.g. William's race (9-10 boys) had 88 finishers.

Afterwards, I ran 12 miles at home alone with 2x2 in the canyon, one up and one down. The wind was blowing into the canyon. I did the first one in 11:55 (5:52, 6:03), and the second in 11:14 (5:40, 5:34). Felt some energy, at least more than I did a couple of weeks ago. The muscles got tired on the uphill, I think this is a good sign as it means I was able to make them work close to the muscular limit.
Leg 1:Distance12.000Time1:22:47.60Pace6:53.97
Alone.
Split 1:Distance1.720Time12:31.90Pace7:17.15
Cumilative:Distance1.720Time12:31.90Pace7:17.15
Warm-up.
Split 2:Distance2.000Time11:55.80Pace5:57.90
Cumilative:Distance3.720Time24:27.70Pace6:34.54
Uphill tempo.
Split 3:Distance3.200Time25:26.60Pace7:57.06
Cumilative:Distance6.920Time49:54.30Pace7:12.70
Recovery.
Split 4:Distance2.000Time11:14.10Pace5:37.05
Cumilative:Distance8.920Time1:01:08.40Pace6:51.26
Downhill tempo.
Split 5:Distance3.080Time21:39.20Pace7:01.82
Cumilative:Distance12.000Time1:22:47.60Pace6:53.97
The rest of the run.
 

Red Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Nov 05, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Nov 06, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.001.2510.00

Fast Running Friend Workout - 2017-11-06 08:44:29
Workout Totals: Distance10.000Time1:12:07.10Pace7:12.71
Did 2 with the little kids before the work meeting, then 8 alone afterwards. Did 5x0.25 down the canyon at around 75 with a brisk jog 0.25 recovery into a headwind. Noticed that the muscles were getting a little bit tired, while I had more drive to push them, that is a good sign, I think.
Leg 1:Distance0.500Time4:13.40Pace8:26.80
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:48.30Pace7:52.20
Same group minus Matthew.
Leg 3:Distance8.000Time56:05.40Pace7:00.68
Alone, did 5x0.25 down the canyon.
Split 1:Distance4.050Time30:39.20Pace7:34.12
Cumilative:Distance4.050Time30:39.20Pace7:34.12
Split 2:Distance0.250Time1:15.40Pace5:01.60
Cumilative:Distance4.300Time31:54.60Pace7:25.26
Split 3:Distance0.250Time1:55.90Pace7:43.60
Cumilative:Distance4.550Time33:50.50Pace7:26.26
Split 4:Distance0.250Time1:16.40Pace5:05.60
Cumilative:Distance4.800Time35:06.90Pace7:18.94
Split 5:Distance0.250Time1:55.80Pace7:43.20
Cumilative:Distance5.050Time37:02.70Pace7:20.14
Split 6:Distance0.250Time1:15.20Pace5:00.80
Cumilative:Distance5.300Time38:17.90Pace7:13.57
Split 7:Distance0.250Time1:55.80Pace7:43.20
Cumilative:Distance5.550Time40:13.70Pace7:14.90
Split 8:Distance0.250Time1:15.30Pace5:01.20
Cumilative:Distance5.800Time41:29.00Pace7:09.14
Split 9:Distance0.250Time1:55.20Pace7:40.80
Cumilative:Distance6.050Time43:24.20Pace7:10.45
Split 10:Distance0.250Time1:13.70Pace4:54.80
Cumilative:Distance6.300Time44:37.90Pace7:05.06
Split 11:Distance1.700Time11:27.50Pace6:44.41
Cumilative:Distance8.000Time56:05.40Pace7:00.68
 

Red Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Nov 07, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.280.000.003.1210.40

Fast Running Friend Workout - 2017-11-07 11:38:59
Workout Totals: Distance10.405Time1:16:44.60Pace7:22.54
Ran with the little boys, then did a workout with Joseph and Jacob. I did 5x0.625 with 0.25 recovery down the canyon into a headwind. Joseph and Jacob did the first 2 with me. I was able to keep all of them under 3:20 (5:20 pace) except the last one - there was an increase of headwind in the second quarter, which I ran in 83, which made it 3:21.8. But the average was still under 3:20. An improvement from last week when I did not break 3:20 on any of the intervals and ran my slowest in 3:25. Usual distances for everybody. Sarah was tired, ran 5 at a bit faster than 10:00 pace. Julia felt better, ran 39:59 for 5 miles.
Leg 1:Distance0.500Time4:08.70Pace8:17.40
With Matthew, William, and Stephen.
Leg 2:Distance1.500Time12:22.50Pace8:15.00
With William and Stephen.
Leg 3:Distance1.000Time6:44.60Pace6:44.60
With William.
Leg 4:Distance0.550Time4:48.60Pace8:44.73
Warm-up with Joseph and Jacob.
Leg 5:Distance4.125Time28:25.20Pace6:53.38
5x0.625 workout. Joseph and Jacob did the first 2 with me.
Split 1:Distance0.625Time3:19.30Pace5:18.88
Cumilative:Distance0.625Time3:19.30Pace5:18.88
Split 2:Distance0.250Time3:24.50Pace13:38.00
Cumilative:Distance0.875Time6:43.80Pace7:41.49
Split 3:Distance0.625Time3:18.90Pace5:18.24
Cumilative:Distance1.500Time10:02.70Pace6:41.80
Split 4:Distance0.250Time2:52.40Pace11:29.60
Cumilative:Distance1.750Time12:55.10Pace7:22.91
Split 5:Distance0.625Time3:19.60Pace5:19.36
Cumilative:Distance2.375Time16:14.70Pace6:50.40
Split 6:Distance0.250Time2:50.60Pace11:22.40
Cumilative:Distance2.625Time19:05.30Pace7:16.30
Split 7:Distance0.625Time3:19.90Pace5:19.84
Cumilative:Distance3.250Time22:25.20Pace6:53.91
Split 8:Distance0.250Time2:38.20Pace10:32.80
Cumilative:Distance3.500Time25:03.40Pace7:09.54
Split 9:Distance0.625Time3:21.80Pace5:22.88
Cumilative:Distance4.125Time28:25.20Pace6:53.38
 
Leg 6:Distance2.730Time20:15.00Pace7:25.05
Back to the car.

Red Crocs Miles: 10.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Nov 08, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.040.001.001.0010.04

Fast Running Friend Workout - 2017-11-08 12:05:00
Workout Totals: Distance10.040Time1:12:44.10Pace7:14.67
Ran with the kids, part of their usual distances, then ran into the canyon and did a 2 mile downhill fartlek into the wind in 11:08.0 alternating 0.25 hard and 0.5 tempo. More or less followed the pacing from a week ago, but found more juice in the last 0.5 (2:36.7 vs 2:39.0) which gave me a faster time. Jenny did 4 miles at around 8:00 average, Julia ran 5 in 40:59, Sarah did 5 with the first half at around 10:00, and the second half in 21:50 (8:44 avg).
Leg 1:Distance0.500Time4:07.60Pace8:15.20
With all of the boys.
Leg 2:Distance1.500Time11:26.10Pace7:37.40
Minus Matthew.
Leg 3:Distance4.020Time31:04.70Pace7:43.86
First 1.5 with Joseph.
Leg 4:Distance2.000Time11:08.00Pace5:34.00
Fartlek down the canyon.
Split 1:Distance0.250Time1:19.40Pace5:17.60
Cumilative:Distance0.250Time1:19.40Pace5:17.60
Split 2:Distance0.500Time2:54.70Pace5:49.40
Cumilative:Distance0.750Time4:14.10Pace5:38.80
Split 3:Distance0.250Time1:19.00Pace5:16.00
Cumilative:Distance1.000Time5:33.10Pace5:33.10
Split 4:Distance0.500Time2:58.20Pace5:56.40
Cumilative:Distance1.500Time8:31.30Pace5:40.87
Split 5:Distance0.500Time2:36.70Pace5:13.40
Cumilative:Distance2.000Time11:08.00Pace5:34.00
 
Leg 5:Distance2.020Time14:57.70Pace7:24.41
Back to the house.

Red Crocs Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Nov 09, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.090.000.001.2510.34

Fast Running Friend Workout - 2017-11-09 15:27:12
Workout Totals: Distance10.340Time1:19:44.50Pace7:42.72
Ran with the little kids, then did 2x0.625 with Joseph down the canyon into a mild headwind. Usual 0.25 recovery jog. We did 3:15.9 and 3:15.4. That is the fastest Joseph has ever done this workout. Also a good sign for me as I was doing the pace setting and wind breaking into a headwind.

Sarah ran 5 miles at about 9:40 pace. Julia did 5 in 40:39. Jenny did 3 in 24:01.
Leg 1:Distance0.500Time4:16.20Pace8:32.40
With Jacob, Matthew, Stephen, and William.
Leg 2:Distance1.500Time12:22.00Pace8:14.67
Same group minus Matthew.
Leg 3:Distance1.000Time6:52.90Pace6:52.90
With Jacob and William.
Leg 4:Distance0.520Time4:30.70Pace8:40.58
Warm-up with Joseph.
Leg 5:Distance1.500Time9:20.90Pace6:13.93
2x0.625 down the canyon with Joseph.
Split 1:Distance0.625Time3:15.90Pace5:13.44
Cumilative:Distance0.625Time3:15.90Pace5:13.44
Split 2:Distance0.250Time2:49.60Pace11:18.40
Cumilative:Distance0.875Time6:05.50Pace6:57.71
Split 3:Distance0.625Time3:15.40Pace5:12.64
Cumilative:Distance1.500Time9:20.90Pace6:13.93
 
Leg 6:Distance2.020Time16:49.90Pace8:19.95
Cool-down with Joseph.
Leg 7:Distance3.300Time25:31.90Pace7:44.21
Alone to get the car.

Red Crocs Miles: 10.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Nov 10, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.510.000.000.5010.01

Fast Running Friend Workout - 2017-11-10 11:55:57
Workout Totals: Distance10.010Time1:15:07.90Pace7:30.34
Taper day for Joseph, Jacob, William, and Stephen before the Utah State Cross-Country Championship. Joseph and Jacob did 3, William 2, Stephen 1. Matthew did a mile time trial on the track. He was headed for sub-8:00 with 6:01 split with a lap to go (1:54, 1:58, 2:04), and just needed to kick a little bit. But he was not in the mood and missed not only sub-8:00 but his 8:06 PR. Afterwards we had a talk about consistency. I think even though he is only 4 some of it went it. The subject was definitely on his mind for the rest of the day.

I did a total of 6. Included 0.5 uphill kick in 2:46.8. Felt like I just could not engage the top gear and go faster, but the pace was not super hard. Probably still capped by the levels of adrenaline production.

Julia did 1600 on the track in 6:46. Jenny ran 3 miles at about 8:00 pace. Sarah set a PR for the 5 mile course with 42:34.
Leg 1:Distance1.000Time7:36.30Pace7:36.30
With William, Joseph, Stephen, and Jacob.
Leg 2:Distance1.000Time7:29.20Pace7:29.20
Same group minus Stephen.
Leg 3:Distance1.000Time7:27.00Pace7:27.00
With just Joseph and Jacob.
Leg 4:Distance6.010Time44:22.60Pace7:23.03
Alone, did an uphill kick for 0.5 at the end.
Split 1:Distance5.510Time41:35.80Pace7:32.96
Cumilative:Distance5.510Time41:35.80Pace7:32.96
Split 2:Distance0.500Time2:46.80Pace5:33.60
Cumilative:Distance6.010Time44:22.60Pace7:23.03
 
Leg 5:Distance1.000Time8:12.80Pace8:12.80
With Matthew on the track.

Red Crocs Miles: 10.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Nov 11, 2017
Race: USATF Cross Country Championship (3.107 Miles) 00:18:49, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.003.1112.11

Fast Running Friend Workout - 2017-11-11 10:09:23
Workout Totals: Distance12.107Time1:27:44.50Pace7:14.83
Went to the Utah USATF XC Championship at the Cottonwood complex. The kids ran their races, then I ran the 5 K. Based on my splits in the 5 K, I conclude with certainty that 2 K was more than 2/3 of the 3 K. I am suspecting that the 2 K was much longer, and the 3 K was somewhat shorter, but it is hard to tell more than that. The course was hilly, but the hills were short, though steep.

Results:

2 K
7-8: Stephen 10:35, 13th place. Kenny Briggs was the winner with 9:05.

3 K
9-10: William 12:08, 7th place. McKay Wells won with 11:01.
11-12: Joseph 10:53 2nd, Jacob 11:10 4th. Zach Hillhouse, very good last name for a cross-country runner, won with 10:51. Brian Richardson ran 10:56, 3rd place. Joseph took the lead at 1 K, built a good gap by about 1.7, but Zach closed it in the last K and outkicked Joseph in the last 200. Brian also made a very strong move at around 1.7 K mark dropping Jacob and almost catching Zach and Joseph.
Masters: Dad 18:49. Teren Jameson ran 16:21.

My splits by 1 K mark (which were not correct, but the first 3 K matches the 3 K course, and the last 1 K also matched the 3 K course): 3:33, 3:51, 3:33, 4:23, 3:29. Joseph: 3:26, 4:00, 3:27. Jacob ran the first 1 K in 3:35.

I ran another 6 miles when I got home, total of 12 for the day. Jenny did 1 with Matthew in 8:43, and then 5 more at 8:00 pace, Julia 5 with the last 1.5 in 11:21, Sarah 5 at 10:00 pace.
Leg 1:Distance3.000Time24:58.30Pace8:19.43
Warm-up.
Leg 2:Distance3.107Time18:49.30Pace6:03.47
5 K race.
Leg 3:Distance6.000Time43:56.90Pace7:19.48
More distance at home.

Saucony Type A Miles: 6.11Red Crocs Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Nov 12, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Nov 13, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.001.2510.00

Fast Running Friend Workout - 2017-11-13 08:57:35
Workout Totals: Distance2.000Time16:12.60Pace8:06.30
Ran with the little boys in the morning, total of 2, then 8 more later, 2.5 with Julia, also did 5x0.25 down the canyon with 0.25 recovery - moderate headwind.
Leg 1:Distance0.500Time4:22.50Pace8:45.00
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:50.10Pace7:53.40
Same group minus Matthew.
Fast Running Friend Workout - 2017-11-13 13:09:52
Workout Totals: Distance8.000Time59:06.80Pace7:23.35
 
Leg 1:Distance8.000Time59:06.80Pace7:23.35
Alone, did 5x0.25 with 0.25 brisk recovery in the middle.
Split 1:Distance4.050Time32:14.80Pace7:57.73
Cumilative:Distance4.050Time32:14.80Pace7:57.73
Split 2:Distance0.250Time1:16.90Pace5:07.60
Cumilative:Distance4.300Time33:31.70Pace7:47.84
Split 3:Distance0.250Time1:45.40Pace7:01.60
Cumilative:Distance4.550Time35:17.10Pace7:45.30
Split 4:Distance0.250Time1:15.00Pace5:00.00
Cumilative:Distance4.800Time36:32.10Pace7:36.69
Split 5:Distance0.250Time1:46.10Pace7:04.40
Cumilative:Distance5.050Time38:18.20Pace7:35.09
Split 6:Distance0.250Time1:15.30Pace5:01.20
Cumilative:Distance5.300Time39:33.50Pace7:27.83
Split 7:Distance0.250Time1:48.40Pace7:13.60
Cumilative:Distance5.550Time41:21.90Pace7:27.19
Split 8:Distance0.250Time1:15.60Pace5:02.40
Cumilative:Distance5.800Time42:37.50Pace7:20.95
Split 9:Distance0.250Time1:52.60Pace7:30.40
Cumilative:Distance6.050Time44:30.10Pace7:21.34
Split 10:Distance0.250Time1:14.90Pace4:59.60
Cumilative:Distance6.300Time45:45.00Pace7:15.71
Split 11:Distance1.700Time13:21.80Pace7:51.65
Cumilative:Distance8.000Time59:06.80Pace7:23.35
 

Red Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Nov 14, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.003.1210.33

Fast Running Friend Workout - 2017-11-14 12:00:13
Workout Totals: Distance10.335Time1:16:37.70Pace7:24.87
Did 5x0.625 with 0.25 rest down the canyon. Joseph and Jacob did the first 2 with me. Headwind. Managed to keep sub-3:20 average (5:20 pace). Sarah ran 7:08 mile down the canyon + 4 more at an easy pace. Jenny had a cold, ran only 2 miles. Julia did the usual 5.
Leg 1:Distance0.500Time4:11.60Pace8:23.20
With Matthew, William, and Stephen.
Leg 2:Distance0.350Time3:30.40Pace10:01.14
Warm-up with Sarah, William, and Stephen.
Leg 3:Distance1.000Time7:08.90Pace7:08.90
Sarah's fast mile.
Leg 4:Distance0.750Time5:29.90Pace7:19.87
Back to the park.
Leg 5:Distance0.410Time3:27.00Pace8:24.88
Warm-up with Joseph and Jacob.
Leg 6:Distance4.125Time27:38.40Pace6:42.04
5x0.625 with 0.25 slow recovery jog, Joseph and Jacob did the first 2 with me. Jacob fell back on the second one finishing in 3:23.
Split 1:Distance0.625Time3:18.20Pace5:17.12
Cumilative:Distance0.625Time3:18.20Pace5:17.12
Split 2:Distance0.250Time3:11.00Pace12:44.00
Cumilative:Distance0.875Time6:29.20Pace7:24.80
Split 3:Distance0.625Time3:21.50Pace5:22.40
Cumilative:Distance1.500Time9:50.70Pace6:33.80
Split 4:Distance0.250Time2:35.60Pace10:22.40
Cumilative:Distance1.750Time12:26.30Pace7:06.46
Split 5:Distance0.625Time3:20.10Pace5:20.16
Cumilative:Distance2.375Time15:46.40Pace6:38.48
Split 6:Distance0.250Time2:25.80Pace9:43.20
Cumilative:Distance2.625Time18:12.20Pace6:56.08
Split 7:Distance0.625Time3:18.80Pace5:18.08
Cumilative:Distance3.250Time21:31.00Pace6:37.23
Split 8:Distance0.250Time2:47.30Pace11:09.20
Cumilative:Distance3.500Time24:18.30Pace6:56.66
Split 9:Distance0.625Time3:20.10Pace5:20.16
Cumilative:Distance4.125Time27:38.40Pace6:42.04
 
Leg 7:Distance3.200Time25:11.50Pace7:52.34
Alone.

Red Crocs Miles: 10.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Nov 15, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.040.000.881.1210.04

Fast Running Friend Workout - 2017-11-15 11:37:41
Workout Totals: Distance10.040Time1:14:12.20Pace7:23.45
Ran with the little kids, then ran 8 with a 2 mile fartlek in 11:01.8 down the canyon. I think the wind was friendlier today which allowed me to go faster. Did 0.25 fast/0.5 tempo/0.25 fast/0.375 tempo/0.625 fast. I ran more or less as planned on all the segments except for the 2:14 plop for 0.375 after the first mile. But I made up with the closing 3:17 0.625.

Jenny was still recovering from the cold, ran only 2 miles. Julia did 5 at almost 8:00 pace. Sarah ran 4 miles at around 10:00 average.
Leg 1:Distance0.500Time3:58.70Pace7:57.40
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:48.70Pace7:52.47
Dropped off Matthew, played leapfrog.
Leg 3:Distance4.020Time31:41.80Pace7:53.08
From the house into the canyon. First 1.5 with Joseph.
Leg 4:Distance2.000Time11:01.70Pace5:30.85
Fartlek down the canyon.
Split 1:Distance0.250Time1:19.10Pace5:16.40
Cumilative:Distance0.250Time1:19.10Pace5:16.40
Split 2:Distance0.500Time2:52.60Pace5:45.20
Cumilative:Distance0.750Time4:11.70Pace5:35.60
Split 3:Distance0.250Time1:18.60Pace5:14.40
Cumilative:Distance1.000Time5:30.30Pace5:30.30
Split 4:Distance0.375Time2:14.30Pace5:58.13
Cumilative:Distance1.375Time7:44.60Pace5:37.89
Split 5:Distance0.625Time3:17.10Pace5:15.36
Cumilative:Distance2.000Time11:01.70Pace5:30.85
 
Leg 5:Distance2.020Time15:41.30Pace7:45.99
To the house.

Red Crocs Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Nov 16, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.740.001.8810.08

Fast Running Friend Workout - 2017-11-16 09:46:26
Workout Totals: Distance10.075Time1:17:26.10Pace7:41.15
Matthew wanted to do a mile time trial today, but he just did not have the mental juice. Might have had something to do with running too late in the morning. William in the meantime did a quick mile on the track in 6:29 - I caught up to him and ran with him for the last 1 K. Then I did 2x0.625 with 0.25 slow jog recovery with Jacob in 3:19.4 and 3:20.6, and also added 0.625 uphill on my own on the way back to the car in 3:32.4.

Sarah did 5 miles at about 9:20 average, Julia did 5 in 40:06, Jenny did 3 at about a bit slower than 8:00 average. Mary set a record for 0.25 with Joseph's help running it in 3:02.
Leg 1:Distance0.510Time4:11.80Pace8:13.73
With Matthew.
Leg 2:Distance0.496Time4:08.80Pace8:21.61
With Matthew.
Leg 3:Distance0.744Time4:40.00Pace6:16.34
Most of it with William.
Leg 4:Distance0.530Time4:52.30Pace9:11.51
With Joseph and Jacob - warm-up.
Leg 5:Distance1.500Time9:47.30Pace6:31.53
2x0.625 with Jacob down the canyon.
Split 1:Distance0.625Time3:19.40Pace5:19.04
Cumilative:Distance0.625Time3:19.40Pace5:19.04
Split 2:Distance0.250Time3:07.30Pace12:29.20
Cumilative:Distance0.875Time6:26.70Pace7:21.94
Split 3:Distance0.625Time3:20.60Pace5:20.96
Cumilative:Distance1.500Time9:47.30Pace6:31.53
 
Leg 6:Distance2.020Time17:28.60Pace8:39.11
Cool-down with Joseph and Jacob.
Leg 7:Distance4.275Time32:17.30Pace7:33.17
Back to the car. Did 0.625 uphill.
Split 1:Distance2.580Time20:21.70Pace7:53.53
Cumilative:Distance2.580Time20:21.70Pace7:53.53
Split 2:Distance0.625Time3:32.40Pace5:39.84
Cumilative:Distance3.205Time23:54.10Pace7:27.46
Split 3:Distance1.070Time8:23.20Pace7:50.28
Cumilative:Distance4.275Time32:17.30Pace7:33.17
 

Red Crocs Miles: 10.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Nov 17, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.510.000.000.5010.01

Fast Running Friend Workout - 2017-11-17 08:41:19
Workout Totals: Distance10.010Time1:17:19.10Pace7:43.45
Ran with the kids, then a bit more on my own, total of 10. Did 0.5 uphill pickup at the end in 2:47.9. It was a bit slower than last time, but the pacing was more even - I had 83 after the first quarter as opposed to 81. Felt like I could go longer, but not faster for some reason.

Julia did 5 in 39:47, first time at sub-8:00 pace in a couple of weeks, I believe. Sarah ran 5 at a bit sub-10:00 pace, Jenny did 4 at a bit over 8:00 pace.
Leg 1:Distance0.500Time4:05.70Pace8:11.40
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time12:02.70Pace8:01.80
Same company minus Matthew. Played leapfrog.
Leg 3:Distance5.000Time39:26.10Pace7:53.22
With Joseph. Caught up to Julia at 1.5 and ran with her the rest of the way.
Leg 4:Distance3.010Time21:44.60Pace7:13.42
Alone, did 0.5 pickup uphill.
Split 1:Distance2.510Time18:56.70Pace7:32.87
Cumilative:Distance2.510Time18:56.70Pace7:32.87
Split 2:Distance0.500Time2:47.90Pace5:35.80
Cumilative:Distance3.010Time21:44.60Pace7:13.42
 

Red Crocs Miles: 10.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Nov 18, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.010.000.001.0012.01

Fast Running Friend Workout - 2017-11-18 12:01:05
Workout Totals: Distance12.010Time1:27:42.70Pace7:18.19
Total of 12. Did a fast mile pacing Jacob to a mile PR at the Orem High Track. He ran 5:28.4. Splits 79, 84, 84, 79. This is a PR by 5.3 seconds. With that he becomes the youngest ever in our family to go under 5:30. Joseph did it at 12 years 177 days old. Jacob today was 11 years and 120 days old. He hit a plateau for a couple of months where he struggled to even break 5:45, but he was able to climb out of it. I think there were two parts to the magic: 2x1000 with 400 recovery workout, and having him not look at his watch.

Julia had a stomach bug, ran just 1 mile in 9:57. Jenny did 6. Sarah ran 5, do not remember how fast.
Leg 1:Distance1.000Time8:32.40Pace8:32.40
With Matthew.
Leg 2:Distance1.000Time5:28.40Pace5:28.40
Jacob's mile time trial
Leg 3:Distance10.010Time1:13:41.90Pace7:21.75
First mile with Jacob, the rest alone.

Red Crocs Miles: 12.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Nov 19, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church for the first two meetings, then came home to trade with Sarah. Mary was sick with a stomach flu.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Nov 20, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.001.2510.00

Fast Running Friend Workout - 2017-11-20 16:26:33
Workout Totals: Distance10.000Time1:14:45.70Pace7:28.57
Total of 10. Ran with the kids, then more distance with 5x0.25 down the canyon. It was dark, so it was hard to push, but I managed to stay around 75 average.

Joseph and Jacob ran 4, Jenny 6, Julia had a stomach bug, ran only 2 miles. Sarah did 5 at about 9:40 pace.
Leg 1:Distance0.500Time4:04.80Pace8:09.60
With Matthew, Stephen, William, and Joseph.
Leg 2:Distance1.500Time11:57.70Pace7:58.47
Same company minus Matthew. Played leapfrog.
Leg 3:Distance8.000Time58:43.20Pace7:20.40
Alone with 5x0.25.
Split 1:Distance4.050Time31:34.30Pace7:47.73
Cumilative:Distance4.050Time31:34.30Pace7:47.73
Split 2:Distance0.250Time1:15.60Pace5:02.40
Cumilative:Distance4.300Time32:49.90Pace7:38.12
Split 3:Distance0.250Time1:49.20Pace7:16.80
Cumilative:Distance4.550Time34:39.10Pace7:36.95
Split 4:Distance0.250Time1:16.60Pace5:06.40
Cumilative:Distance4.800Time35:55.70Pace7:29.10
Split 5:Distance0.250Time1:51.10Pace7:24.40
Cumilative:Distance5.050Time37:46.80Pace7:28.87
Split 6:Distance0.250Time1:13.90Pace4:55.60
Cumilative:Distance5.300Time39:00.70Pace7:21.64
Split 7:Distance0.250Time1:53.70Pace7:34.80
Cumilative:Distance5.550Time40:54.40Pace7:22.23
Split 8:Distance0.250Time1:15.70Pace5:02.80
Cumilative:Distance5.800Time42:10.10Pace7:16.22
Split 9:Distance0.250Time1:52.70Pace7:30.80
Cumilative:Distance6.050Time44:02.80Pace7:16.83
Split 10:Distance0.250Time1:14.70Pace4:58.80
Cumilative:Distance6.300Time45:17.50Pace7:11.35
Split 11:Distance1.700Time13:25.70Pace7:53.94
Cumilative:Distance8.000Time58:43.20Pace7:20.40
 

Red Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Nov 21, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.460.000.001.8810.34

Fast Running Friend Workout - 2017-11-21 12:36:59
Workout Totals: Distance10.330Time1:19:09.60Pace7:39.79
Ran with the little boys, then ran with Joseph and Jacob. I did 2x0.625 with 0.25 recovery in 3:18.6 and 3:19.0 down the canyon, they did the first one with me. The headwind was strong today. I measured it on the way back to get the car by doing another 0.625 interval up the canyon and was able to run 3:25.6 with the same effort. Last week, I ran 3:19 down the canyon with more left in the tank, and 3:32 up with as hard of an effort.

Sarah was not feeling well, jogged a mile. Jenny did 6 (4+2) all at 8:00 pace. Julia did 3 miles in 24:22.
Leg 1:Distance0.500Time4:16.20Pace8:32.40
With Matthew, William, and Stephen.
Leg 2:Distance2.510Time20:59.90Pace8:21.95
With William. First 1.5 with Stephen.
Split 1:Distance1.500Time12:56.80Pace8:37.87
Cumilative:Distance1.500Time12:56.80Pace8:37.87
Split 2:Distance1.010Time8:03.10Pace7:58.32
Cumilative:Distance2.510Time20:59.90Pace8:21.95
 
Leg 3:Distance0.520Time4:39.10Pace8:56.73
Warm-up with Joseph and Jacob.
Leg 4:Distance1.500Time8:54.40Pace5:56.27
2x0.625 workout.
Split 1:Distance0.625Time3:18.60Pace5:17.76
Cumilative:Distance0.625Time3:18.60Pace5:17.76
Split 2:Distance0.250Time2:16.80Pace9:07.20
Cumilative:Distance0.875Time5:35.40Pace6:23.31
Split 3:Distance0.625Time3:19.00Pace5:18.40
Cumilative:Distance1.500Time8:54.40Pace5:56.27
 
Leg 5:Distance2.020Time16:19.90Pace8:05.10
Cool-down with Joseph and Jacob.
Leg 6:Distance3.280Time24:00.10Pace7:19.05
Back to get the car with a 0.625 interval up the canyon.
Split 1:Distance2.520Time19:29.60Pace7:44.13
Cumilative:Distance2.520Time19:29.60Pace7:44.13
Split 2:Distance0.625Time3:25.60Pace5:28.96
Cumilative:Distance3.145Time22:55.20Pace7:17.27
Split 3:Distance0.135Time1:04.90Pace8:00.74
Cumilative:Distance3.280Time24:00.10Pace7:19.05
 

Red Crocs Miles: 10.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Nov 22, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.380.000.000.6210.00

Fast Running Friend Workout - 2017-11-22 10:41:20
Workout Totals: Distance10.000Time1:15:45.40Pace7:34.54
Total of 10. Ran with the kids. They ran a bit less to rest before the Thanksgiving race tomorrow - all except Matthew. He was having a fit during his regular 0.5 mile run because William got ahead of him, so his time was slow - 4:16. But he wanted to try again right away, and he did better this time running 3:59. So he ended up with a mile. Joseph and Jacob did 3, William 2, Stephen and Matthew 1. I did 7 more after that with 0.625 down the canyon in 3:13.1 - what a difference still air makes! Yesterday that same effort was giving me 3:19.

Sarah did 3 at about 9:35 pace, Jenny 4 at about 8:10, Julia 3 at 8:15.
Leg 1:Distance1.000Time8:15.40Pace8:15.40
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance1.000Time7:32.50Pace7:32.50
With Joseph, Jacob, and William.
Leg 3:Distance1.000Time8:01.30Pace8:01.30
With Joseph and Jacob.
Leg 4:Distance7.000Time51:56.20Pace7:25.17
Alone with a pickup down the canyon for 0.625.
Split 1:Distance3.550Time27:10.20Pace7:39.21
Cumilative:Distance3.550Time27:10.20Pace7:39.21
Split 2:Distance0.625Time3:13.10Pace5:08.96
Cumilative:Distance4.175Time30:23.30Pace7:16.72
Split 3:Distance2.825Time21:32.90Pace7:37.66
Cumilative:Distance7.000Time51:56.20Pace7:25.17
 

Red Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Nov 23, 2017
Race: Orem Earn Your Turkey (3.952 Miles) 00:22:33, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.120.000.983.9512.05

Fast Running Friend Workout - 2017-11-23 07:25:23
Workout Totals: Distance12.052Time1:26:41.90Pace7:11.62
Earn Your Turkey race, 3.952 miles according to my wheel measurements, 4 miles officially, 22:33, 8th overall, 2nd master after David Taylor (22:30), 1st in in 40-44, turkey.

The family got 9 turkeys altogether. Details, in age order:

Dad: Used the previous course wheel measurements taken in 2014 to create a pace chart for 22:30, then followed it. It was very helpful, as I knew that if I was off pace it was OK to be aggressive, and otherwise I should be conservative. Given my latest adrenal decline and the workouts I thought I would fall off the target by 20 seconds like I did last year but apparently I have climbed out of the hole some - I was never more than 7 seconds behind target at any point, and with a push in the last mile ended up closing it to only 3. I lost a couple of pride points - got beat by Dave Taylor who is 5 years older than me, and also got chicked again, this time by Rachel Young (22:27), but I'd rather run fast and have others who I should be able to beat run faster, than run slow and have others run slower. 5 K equivalent according to Runworks 17:29. More details in the split notes.

Update: after entering the split notes and comparing it to to target pace, I decided to look up elevations as well. Turns out the course is not exactly flat. The north-south direction varies only by a couple of feet, but the east-west direction has about 0.6% slope with the east direction being uphill. This explains how I could gain 4 seconds on the schedule on the stretch from 1.44 to 1.93 while running alone, then lost 6 seconds going from 2.42 to 2.91 while drafting, but then got dropped while drafting on the stretch from 2.91 to 3.40 but still stayed on pace which shows that it was not that I was just out of juice.

Overall I was happy with the evenness of the splits - the slowest pace for any significant stretch was never slower than 13 seconds per mile over the average, and it happened on a 0.6% incline when at the point in the race where you are tired enough from the effort, but it is still too early to start the kick.

Mom (Sarah) - 32:22, 4th in 40-44, fastest time since 2007 (31:57, course PR) when she was only 31 and had given birth to only five children. Last 400 in 1:52. 5 K equivalent of 25:08.

Jenny - 26:31, 7th overall, 1st in 15-18, turkey. 2 seconds faster than last year. She experienced some loss of fitness due to college stress which resulted in a reduction of mileage and sleep, so she was not as fit as she was during the summer, but she was able to maintain enough form to run 20:35 5 K equivalent.

Julia - 29:04, 2nd in 15-18. 13 seconds slower than last year, but we were expecting that due to her recent adrenal issues. This was actually a good result as it shows she is starting to climb out of a hole.

Joseph - 1 mile - 5:16, 1st in 11-12, turkey. Though the course appears to have started and ended at that same place as before, we are a bit suspicious that it may be short, so we will measure it. Though 5:16 is fast, it is within the realm of possibility for him. His time trial PR on the track is 5:24, he has run 5:11 down the canyon, and he gets energized by the crowds when he is winning. The conditions were good, and he had a rabbit - Kyle Peterson who was strong enough to take the wind for him and is good at holding a steady pace.

Update: We measured the course, and it came short - 5162 feet, or 0.978 miles, which gives Joseph 5:23 and William 6:03.

Jacob - 4 miles, 24:19, 1st in 11 and under, turkey. 5 K equivalent of 18:52. Not knowing exactly what to expect I gave him a pace chart for 24:00, and he was able to stay more or less close to it. He did notice his legs tiring out in the last two miles, so maybe we need to incorporate occasional 3 mile tempos and 6 mile easy runs to get him ready for the Phoenix 10 K. We do need to be careful, though, to not overtrain him as he is only 11 years old.

William - "mile", 5:54, really 6:03, 1st in 9-10, turkey, 3rd overall in the heat.

I am wondering how many of "race day magic" performances are simply due to a short course. I have trusted these courses for years, but wondered, especially about the 4 miler, how I was able to hit the pace that was frequently faster than any certified loop course 5 K that year. For a while I attributed this to the flat nature of the course. Looking at the course map on the USATF website, if you zoom in you can see the fudging - on the second loop the curves are taken on the outer sidewalk, so the 4 miles on the map actually ends before the real finish. The first loop also is rather sloppy about those curves, but not quite so bad.

Stephen - 800, 3:08, 1st in 7-8, turkey, I think it was accurate. The split at the turnaround was 88. This is his second win in this race.

Matthew - 400, 1:52, 1st in 3-4, if 800 was right, then this had to have been long, because it took me 40 seconds to run from the 800 to 400 turnaround in my race, and 43 from there to the finish. Given the consistency of the earlier splits, and also my patterns in workouts, it would have been unlikely for me to run to have that much variation over the last 400. So with proper adjustment, his time becomes around 1:49 - which actually is his track PR.

Mary - "400", 2:57, 2nd in girls 3-4, Joseph ran with her, about what I expected based on her training.

Bella - "100", 1:46, 4th in 0-2, youngest participant award, turkey, this was definitely short, as it took me 18 seconds to run this in my race, and Stephen ran this in 17 in his. His top 100 right now is around 19 high. With a 14 months old you never know what to expect, at first we were concerned she might score a DNS because she was fussy. But then Julia showed her a picture of a dog and told her the doggy wanted her to run. That worked. She walked the distance cheerfully.

We got the largest immediate family award again.

Looking at things in the perspective. First time I raced here was 1997. I do not remember when Sarah started joining me, but I think it was around 2001. For a while she raced only if she had not had the baby or was not very pregnant, but in the recent years she just started racing it regardless. Our first attempt at getting Benjamin to run in the kids races were unsuccessful - up until he was 4 he either DNS'ed, DNF'ed after running a few feet, or dragged. Then at 4 he won, and then after that he was competitive. Last year he was second overall in the "4 mile" race.

Over the last 12 years we have watched Joseph progress from pushing a walker toy at the age of 10 months for 100 meters, crying in the process, but nevertheless pushing forward, to winning the "mile" at 5:23 pace.

Jacob began his career with a DNS at 16 months on a cold morning, but then raced without problems and progressed to running "4 miles" at 6:09 pace at the age of 11.

Even though the course lengths have been dubious, they have usually been the same length which allows us to monitor the progress of running generations. Most important, this is one of the few races around where you really can run as a family. That is why we keep coming back.
Leg 1:Distance2.700Time20:21.30Pace7:32.33
Warm-up.
Leg 2:Distance5.056Time32:22.60Pace6:24.22
My race + running back and pacing Sarah.
Split 1:Distance0.463Time2:33.20Pace5:30.89
Cumilative:Distance0.463Time2:33.20Pace5:30.89
Target: 2:38, +5 seconds
Split 2:Distance0.492Time2:48.40Pace5:42.28
Cumilative:Distance0.955Time5:21.60Pace5:36.75
Target: 2:48, split right on, total +5
Split 3:Distance0.485Time2:48.00Pace5:46.39
Cumilative:Distance1.440Time8:09.60Pace5:40.00
Target: 2:45, split -3, total +2
Split 4:Distance0.499Time2:47.30Pace5:35.27
Cumilative:Distance1.939Time10:56.90Pace5:38.78
Target: 2:51, split +4, total +6
Split 5:Distance0.484Time2:50.90Pace5:53.10
Cumilative:Distance2.423Time13:47.80Pace5:41.64
Target: 2:45, split -6, total even.
Split 6:Distance0.492Time2:54.80Pace5:55.28
Cumilative:Distance2.915Time16:42.60Pace5:43.95
Target: 2:48, split -6, total -6.
Split 7:Distance0.485Time2:45.30Pace5:40.82
Cumilative:Distance3.400Time19:27.90Pace5:43.50
Target: 2:45, split 0, total -6
Split 8:Distance0.552Time3:06.00Pace5:36.96
Cumilative:Distance3.952Time22:33.90Pace5:42.59
Target: 3:09, split +3, total -3.
Split 9:Distance1.104Time9:48.70Pace8:53.24
Cumilative:Distance5.056Time32:22.60Pace6:24.22
Ran back, cheered Jacob, Jenny, and Julia on the way, then met and paced Sarah.
 
Leg 3:Distance0.060Time1:46.90Pace29:41.67
With Bella.
Leg 4:Distance0.257Time2:57.70Pace11:31.44
Paced Matthew, then timed Mary.
Split 1:Distance0.257Time1:52.80Pace7:18.91
Cumilative:Distance0.257Time1:52.80Pace7:18.91
Matthew.
Split 2:Distance0.000Time1:04.90Pace0:00.00
Cumilative:Distance0.257Time2:57.70Pace11:31.44
Mary.
 
Leg 5:Distance0.496Time3:08.40Pace6:19.84
Paced Stephen.
Leg 6:Distance0.978Time5:54.80Pace6:02.78
Paced William.
Leg 7:Distance0.465Time3:43.20Pace8:00.00
Running around to get places.
Leg 8:Distance2.040Time16:27.00Pace8:03.82
With Joseph at home.

Red Crocs Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Fri, Nov 24, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2017-11-24 11:32:49
Workout Totals: Distance10.000Time1:18:34.70Pace7:51.47
Dysfunctional stomach day for me. Probably ate something wrong at the family Thanksgiving dinner yesterday. Managed to get through 10 miles, but did it in segments over the course of the day. Did not throw up by making sure I never ate more than my stomach was telling me I could handle.

Ran with the kids, they did reduced mileage as they were sore from their races yesterday. Jenny did 6 (3+3), Sarah and Julia 3. Julia got a cold.
Leg 1:Distance1.500Time12:28.10Pace8:18.73
With Jenny, Joseph, Jacob, William, and Stephen.
Leg 2:Distance0.500Time4:04.10Pace8:08.20
Added Matthew.
Leg 3:Distance1.000Time7:38.70Pace7:38.70
With Joseph, Jacob, and Jenny.
Leg 4:Distance3.000Time23:47.30Pace7:55.77
With Jenny.
Leg 5:Distance4.000Time30:36.50Pace7:39.12
Alone.

Red Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Nov 25, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.560.001.000.0013.56

Fast Running Friend Workout - 2017-11-25 10:48:02
Workout Totals: Distance13.560Time1:45:32.80Pace7:47.02
Second day of indigestion. Was able to eat more, though. Did not throw up. Was able to run 13.5 miles in segments throughout the day. Joseph and Jacob did 6, William 4, Stephen 3, Matthew 1. Sarah ran 5 miles at around 9:40 pace. Jenny did 3+3.28, also through indigestion.

Matthew did a mile down the canyon in 7:35 which is worth 7:53 on the track (reasoning being we observed around 12 seconds slowdown off 5:00, so around 7:30 pace it should be 18). This is the first time we have had a child under 5 go sub-8:00 in the mile. Joseph and Jacob paced him. His splits were 1:52, 1:55, 1:50, 1:58. So clearly he can improve quite a bit by just improving his mental focus. I was quite happy with this performance. Afterwards he said that a prayer helped him break 8:00.

I split my run into 7 in the morning and 6.56 in the evening. Did 1 mile pickup down the canyon in the dark in 5:48. Jenny ran a quarter of it with me from my 700 to 1100, and then a bit slower to the end of my interval. At the start I was feeling great due to the lightness of the body as a result of not eating much. But then the reality of the lack of fuel settled in and the pace became harder.
Leg 1:Distance3.000Time25:16.10Pace8:25.37
With Stephen - first 1.5 also with Joseph, Jacob, and William.
Leg 2:Distance1.000Time7:21.00Pace7:21.00
First half alone, second with Joseph, Jacob, and William.
Leg 3:Distance1.000Time7:35.00Pace7:35.00
Matthew's mile time trial down the canyon. Joseph and Jacob helped pace.
Leg 4:Distance1.000Time7:08.50Pace7:08.50
With Jacob up the canyon to get the car. Matthew stayed with Joseph.
Leg 5:Distance1.000Time6:58.70Pace6:58.70
With Joseph on the little boy course.
Leg 6:Distance3.280Time26:08.50Pace7:58.20
With Jenny.
Split 1:Distance0.140Time1:12.30Pace8:36.43
Cumilative:Distance0.140Time1:12.30Pace8:36.43
Split 2:Distance1.000Time5:48.30Pace5:48.30
Cumilative:Distance1.140Time7:00.60Pace6:08.95
pickup down the canyon.
Split 3:Distance2.140Time19:07.90Pace8:56.40
Cumilative:Distance3.280Time26:08.50Pace7:58.20
 
Leg 7:Distance3.280Time25:05.00Pace7:38.84
Back to get the car.

Red Crocs Miles: 13.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Nov 26, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Nov 27, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.851.250.000.2511.35

Fast Running Friend Workout - 2017-11-27 07:37:58
Workout Totals: Distance11.350Time1:27:42.50Pace7:43.66
Stomach is working better, but still not 100%. Did some moderate pickups. 2x0.625 with Jenny in 3:57 and 3:51, then later ran the last 0.25 of the run in 81.8 with Jacob on the little boy course.

Joseph did 5, Jacob 4, William 3, Stephen was having some stomach issues, did only 1, Matthew ran 0.5. Jenny did 4, Julia 3, Sarah 5 at 9:30 pace.

For our family home evening activity we did tree decoration. Most of the family decorated the Christmas tree. Jenny and I "decorated" the AVL tree - she had a lab due in her CS 235 class.
Leg 1:Distance4.020Time32:19.60Pace8:02.49
With Jenny.
Split 1:Distance0.500Time4:30.00Pace9:00.00
Cumilative:Distance0.500Time4:30.00Pace9:00.00
Split 2:Distance0.625Time3:57.70Pace6:20.32
Cumilative:Distance1.125Time8:27.70Pace7:31.29
Split 3:Distance0.250Time2:23.50Pace9:34.00
Cumilative:Distance1.375Time10:51.20Pace7:53.60
Split 4:Distance0.625Time3:51.30Pace6:10.08
Cumilative:Distance2.000Time14:42.50Pace7:21.25
Split 5:Distance2.020Time17:37.10Pace8:43.32
Cumilative:Distance4.020Time32:19.60Pace8:02.49
 
Leg 2:Distance3.280Time24:04.00Pace7:20.24
Alone to get the car.
Leg 3:Distance0.500Time4:08.70Pace8:17.40
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 4:Distance0.500Time3:54.70Pace7:49.40
Same group minus Matthew.
Leg 5:Distance3.050Time23:15.50Pace7:37.54
With Jacob, part with Joseph, and William.
Split 1:Distance2.040Time16:40.40Pace8:10.39
Cumilative:Distance2.040Time16:40.40Pace8:10.39
Dropped off William.
Split 2:Distance0.760Time5:13.30Pace6:52.24
Cumilative:Distance2.800Time21:53.70Pace7:49.18
Split 3:Distance0.250Time1:21.80Pace5:27.20
Cumilative:Distance3.050Time23:15.50Pace7:37.54
pickup at the end.
 

Red Crocs Miles: 11.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Nov 28, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.370.000.001.2510.62

Fast Running Friend Workout - 2017-11-28 14:51:15
Workout Totals: Distance10.620Time1:17:36.30Pace7:18.45
Ran with the little kids, then did 2x0.625 with Joseph and Jacob down the canyon. First one we stayed together and ended up with 3:18.7, but Jacob was struggling with stomach pain. On the second one the stomach pain was too much for him - he could only run 3:28. Joseph and I did 3:21.2. I felt sluggish, but was able to stay on pace when I applied effort. Ran more to get the car afterwards. Both Joseph and Jacob did 5 miles total.

Jenny did 4 at 8:00 pace, Julia also 4 at 8:30 pace.
Leg 1:Distance0.500Time4:04.10Pace8:08.20
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.500Time12:58.20Pace8:38.80
With William and Stephen.
Leg 3:Distance1.600Time9:26.50Pace5:54.06
Warm-up with Joseph and Jacob.
Leg 4:Distance3.520Time26:26.30Pace7:30.65
Workout with Joseph and Jacob + cool-down.
Split 1:Distance0.625Time3:18.70Pace5:17.92
Cumilative:Distance0.625Time3:18.70Pace5:17.92
Split 2:Distance0.250Time2:53.00Pace11:32.00
Cumilative:Distance0.875Time6:11.70Pace7:04.80
Split 3:Distance0.625Time3:21.20Pace5:21.92
Cumilative:Distance1.500Time9:32.90Pace6:21.93
Split 4:Distance2.020Time16:53.40Pace8:21.68
Cumilative:Distance3.520Time26:26.30Pace7:30.65
 
Leg 5:Distance3.500Time24:41.20Pace7:03.20
More distance alone.

Red Crocs Miles: 10.62
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Nov 29, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.001.2510.00

Fast Running Friend Workout - 2017-11-29 15:40:34
Workout Totals: Distance10.000Time1:13:46.00Pace7:22.60
Today Sarah and I celebrated our 21st wedding anniversary.

Ran with the kids, then went for more distances and did 5x0.25 down the canyon with a brisk 0.25 recovery. Stayed pretty close to 75 on all of them. Felt sluggish on the first, then woke up, but had a hard time going much faster than 75.
Leg 1:Distance0.500Time4:13.50Pace8:27.00
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:39.10Pace7:46.07
Dropped off Matthew.
Leg 3:Distance8.000Time57:53.40Pace7:14.18
Alone.
Split 1:Distance4.050Time31:18.50Pace7:43.83
Cumilative:Distance4.050Time31:18.50Pace7:43.83
Split 2:Distance0.250Time1:15.80Pace5:03.20
Cumilative:Distance4.300Time32:34.30Pace7:34.49
Split 3:Distance0.250Time1:46.50Pace7:06.00
Cumilative:Distance4.550Time34:20.80Pace7:32.92
Split 4:Distance0.250Time1:14.90Pace4:59.60
Cumilative:Distance4.800Time35:35.70Pace7:24.94
Split 5:Distance0.250Time1:48.40Pace7:13.60
Cumilative:Distance5.050Time37:24.10Pace7:24.38
Split 6:Distance0.250Time1:14.90Pace4:59.60
Cumilative:Distance5.300Time38:39.00Pace7:17.55
Split 7:Distance0.250Time1:49.90Pace7:19.60
Cumilative:Distance5.550Time40:28.90Pace7:17.64
Split 8:Distance0.250Time1:15.30Pace5:01.20
Cumilative:Distance5.800Time41:44.20Pace7:11.76
Split 9:Distance0.250Time1:51.40Pace7:25.60
Cumilative:Distance6.050Time43:35.60Pace7:12.33
Split 10:Distance0.250Time1:14.70Pace4:58.80
Cumilative:Distance6.300Time44:50.30Pace7:07.03
Split 11:Distance1.700Time13:03.10Pace7:40.65
Cumilative:Distance8.000Time57:53.40Pace7:14.18
 

Red Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Thu, Nov 30, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.1210.12

Fast Running Friend Workout - 2017-11-30 15:16:07
Workout Totals: Distance10.125Time1:16:21.40Pace7:32.48
Did 5x0.625 down the canyon. The first two were with Joseph and Jacob. I had a long rest after the third one due to a bathroom visit, which helped me run the 4th one a bit faster and keep all of them under 3:20.

Kids and Sarah ran their usual distances, if I remember right.
Leg 1:Distance0.500Time4:08.20Pace8:16.40
With Matthew, Stephen, and William.
Leg 2:Distance1.500Time12:50.20Pace8:33.47
With William and Stephen.
Leg 3:Distance0.500Time4:29.20Pace8:58.40
Warm-up with Joseph and Jacob.
Leg 4:Distance4.425Time30:12.00Pace6:49.49
Workout.
Split 1:Distance0.625Time3:15.50Pace5:12.80
Cumilative:Distance0.625Time3:15.50Pace5:12.80
Split 2:Distance0.250Time3:16.20Pace13:04.80
Cumilative:Distance0.875Time6:31.70Pace7:27.66
Split 3:Distance0.625Time3:19.50Pace5:19.20
Cumilative:Distance1.500Time9:51.20Pace6:34.13
Split 4:Distance0.250Time2:29.30Pace9:57.20
Cumilative:Distance1.750Time12:20.50Pace7:03.14
Split 5:Distance0.625Time3:19.50Pace5:19.20
Cumilative:Distance2.375Time15:40.00Pace6:35.79
Split 6:Distance0.550Time5:17.90Pace9:38.00
Cumilative:Distance2.925Time20:57.90Pace7:10.05
Split 7:Distance0.625Time3:16.90Pace5:15.04
Cumilative:Distance3.550Time24:14.80Pace6:49.80
Split 8:Distance0.250Time2:37.60Pace10:30.40
Cumilative:Distance3.800Time26:52.40Pace7:04.32
Split 9:Distance0.625Time3:19.60Pace5:19.36
Cumilative:Distance4.425Time30:12.00Pace6:49.49
 
Leg 5:Distance3.200Time24:41.80Pace7:43.06
Cool-down.

Red Crocs Miles: 10.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
229.351.998.8635.42275.62
Red Crocs Miles: 269.53Saucony Type A Miles: 6.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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