Breaking the Wall

Monumental Half

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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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 3492.00
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: 231.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
206.734.0016.6113.22240.56
Amoji 2 Miles: 135.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.010.000.000.008.01

Fast Running Friend Workout - 2021-11-01 09:48:25
Workout Totals: Distance8.007Time1:02:11.30Pace7:46.00
8 total for me. Usual distances for the kids. Jacob and I paced Julia in the 5 K down the canyon. She ran 22:41 with the splits of 43 for the first 0.107, then 6:58, 7:36, 7:24. Benjamin did 12 total in two runs.
Leg 1:
Distance0.870Time7:48.80Pace8:58.85ZoneEasy Miles
Warm-up with Jacob and Julia.
Leg 2:
Distance3.107Time22:41.20Pace7:18.11ZoneEasy Miles
Paced Julia in down the canyon 5 K time trial.
Leg 3:
Distance4.030Time31:41.30Pace7:51.79ZoneEasy Miles
More distance with Jacob.

Amoji 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2021-11-02 09:25:59
Workout Totals: Distance10.000Time1:19:11.40Pace7:55.14
10 total. Jacob tried to do a mile record down the canyon, but did not have it. Ran 5:04 after running the first two quarters in 70, 72.

Benjamin did 12 total in two runs.
Leg 1:
Distance5.000Time39:57.10Pace7:59.42ZoneEasy Miles
Part with Jacob, part alone.
Leg 2:
Distance5.000Time39:14.30Pace7:50.86ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.

Amoji 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-11-03 09:48:12
Workout Totals: Distance12.000Time1:36:17.90Pace8:01.49
12 total. Jacob ran a mile PR down the canyon - 4:46, splits 73, 72, 71, 70. He chased rabbits. Stephen, Matthew, and I started 1 minute ahead of him, and William 45 seconds ahead. He ended up catching everybody. William caught up to us with 200 to go. Matthew was able to stay with William, I sped up to stay with them as well. Matthew ran 5:56, William 5:41, Stephen 5:59.

Joseph ran easy. Benjamin did a 2 mile tempo run in 10:35 in the rain. It was slippery and he was afraid to go faster.
Leg 1:
Distance1.730Time14:26.20Pace8:20.69ZoneEasy Miles
Warm-up with the boys.
Leg 2:
Distance1.000Time5:56.80Pace5:56.80ZoneThreshold Miles
Pickup/rabbit chase.
Leg 3:
Distance9.270Time1:15:54.90Pace8:11.36ZoneEasy Miles
Part with Jacob, part alone.

Amoji 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2021-11-04 07:04:22
Workout Totals: Distance8.000Time1:01:34.40Pace7:41.80
Ran 8 early in the morning with Jacob. Tapering for the Monumental Half. The hamstring is not bothering me, but the IT band attachment to the knee on the right side has flared up. This is a new injury, I do not recall this ever being an issue - maybe some occasional minor pain at the end of a hard workout, but nothing to make me limp. I suppose as you get older you get new injuries. We will have to roll with the punches and make the best of it.
Leg 1:
Distance8.000Time1:01:34.40Pace7:41.80ZoneEasy Miles
With Jacob early in the morning.

Amoji 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.020.000.000.006.02

Fast Running Friend Workout - 2021-11-05 07:54:39
Workout Totals: Distance6.020Time44:55.30Pace7:27.72
Did 6 miles with Benjamin in Carmel, IN. The IT band was bothering me a lot in the first mile, then got better, and then a lot better after a stretch.
Leg 1:
Distance6.020Time44:55.30Pace7:27.72ZoneEasy Miles
With Benjamin in Carmel, IN.

Amoji 2 Miles: 6.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Monumental Half (13.109 Miles) 01:22:50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0013.110.0016.11

Fast Running Friend Workout - 2021-11-06 05:22:05
Workout Totals: Distance16.109Time1:48:42.40Pace6:44.89
Monumental Half Marathon, 1:22:50.

I did some stretches before the start, and the IT band issue subsided enough to where I was not thinking about it with every step. But once I was able to get my mind off the pain, I realized I did not have the power. I do not know if that was a temporary power loss due to injury, or if it was just the next step in the aging process, but it was not there. So I knew this would be a mentally grueling race because I still have the memory of having the power to run much faster. 13+ miles of fighting that memory. And it was just what I expected. Looking at the splits, and feeling how close I was to my limit in the first 4 miles I was not sure if I would break 1:24 today. But I was able to find something to run the last 5 K under 20:00 and break 1:23.

Benjamin had a rough race as well, different problems though. He started very well, 9:59 at 2 miles, then 5:10 for the third to be cautious and felt strong. And then his quad spasm came. So he slowed down to 6:00 for the next mile, then the spasm started to loosen, and he started gradually speeding up - 5:42, then a couple of 5:30s, then into 5:20s, and the last 5 K in 15:57 (5:08 pace) to finish in 1:09:55. We have a few theories as to why the spasm started happening to this extent:

- Running on concrete - he had a hard time finding a good place to run in Austin that is close enough to where he lives, and the best he has is a concrete trail.
- Sleeping on an air mattress
- The course he has been running on is very hilly and it has been hot and humid. So he has not been able to do 6 mile tempos at 5:00 pace to teach his muscles to relax like he did here in Utah. And running at 5:00 vs 5:20 is like driving 100 vs 70. At 70 you might be able to get away with underinflated tires, but at 100 they will pop after a while.

We will try to address all of the above, and hopefully the next race will go better.

At home Jacob did a 4 mile tempo, out and back, with the first two miles uphill. He got 24:17, splits 6:15, 6:30, 5:50, 5:42. William, Stephen, and Matthew ran the first quarter of his last mile in 83, and then finished the mile in 6:02. Joseph was supposed to do a 2 mile tempo downhill, but after running for a little bit stopped. Otherwise easy runs, usual distances.
Leg 1:
Distance2.000Time16:31.70Pace8:15.85ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.109Time1:22:54.50Pace6:19.47
The race.
Split 1:Distance1.000Time6:14.30Pace6:14.30ZoneThreshold Miles
Cumilative:Distance1.000Time6:14.30Pace6:14.30
Split 2:Distance1.000Time6:00.80Pace6:00.80ZoneThreshold Miles
Cumilative:Distance2.000Time12:15.10Pace6:07.55
Split 3:Distance1.000Time6:13.10Pace6:13.10ZoneThreshold Miles
Cumilative:Distance3.000Time18:28.20Pace6:09.40
Split 4:Distance1.000Time6:19.90Pace6:19.90ZoneThreshold Miles
Cumilative:Distance4.000Time24:48.10Pace6:12.02
Split 5:Distance1.000Time6:17.80Pace6:17.80ZoneThreshold Miles
Cumilative:Distance5.000Time31:05.90Pace6:13.18
Split 6:Distance1.000Time6:14.10Pace6:14.10ZoneThreshold Miles
Cumilative:Distance6.000Time37:20.00Pace6:13.33
Split 7:Distance1.000Time6:18.20Pace6:18.20ZoneThreshold Miles
Cumilative:Distance7.000Time43:38.20Pace6:14.03
Split 8:Distance1.000Time6:23.90Pace6:23.90ZoneThreshold Miles
Cumilative:Distance8.000Time50:02.10Pace6:15.26
Split 9:Distance1.000Time6:28.40Pace6:28.40ZoneThreshold Miles
Cumilative:Distance9.000Time56:30.50Pace6:16.72
Split 10:Distance1.000Time6:25.40Pace6:25.40ZoneThreshold Miles
Cumilative:Distance10.000Time1:02:55.90Pace6:17.59
Split 11:Distance1.000Time6:32.70Pace6:32.70ZoneThreshold Miles
Cumilative:Distance11.000Time1:09:28.60Pace6:18.96
Split 12:Distance1.000Time6:24.90Pace6:24.90ZoneThreshold Miles
Cumilative:Distance12.000Time1:15:53.50Pace6:19.46
Split 13:Distance1.030Time6:33.20Pace6:21.75ZoneThreshold Miles
Cumilative:Distance13.030Time1:22:26.70Pace6:19.64
Split 14:Distance0.079Time0:27.80Pace5:51.90ZoneThreshold Miles
Cumilative:Distance13.109Time1:22:54.50Pace6:19.47
 
Leg 3:
Distance1.000Time9:16.20Pace9:16.20ZoneEasy Miles
Cool-down.

Amoji 2 Miles: 15.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to our ward, then to the Russian branch. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2021-11-08 08:44:50
Workout Totals: Distance8.000Time1:03:42.40Pace7:57.80
Only 8 total for me. The IT band was giving me problems. I had to tough it out, kept telling myself to run one more step. Stretching it help a bit, but unlike on Saturday, even with with the TFL stretched I was still feeling quite a bit of pain on the side of the knee. Ordered a knee brace and anti-inflammatory cream.

Easy runs, usual distances for the kids.
Leg 1:
Distance4.000Time31:45.30Pace7:56.32ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 2:
Distance4.000Time31:57.10Pace7:59.27ZoneEasy Miles
With Jacob, part with Joseph.

Amoji 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.000.000.003.00

Fast Running Friend Workout - 2021-11-09 18:00:36
Workout Totals: Distance3.000Time25:17.70Pace8:25.90
Only 3 total today. The IT band flared up. At first I did not think I would be able to run at all. Then I figured something out. If I speed-walk sort of on the right leg, and run normally on the left I can run. At first I could not do even 9:00, but then I learned the hang of it and managed to speed up to almost 8:00.

Then in the evening I ate some onions and noticed that it was reducing my pain. So I ate some more, and used an onion compress on the affected spot. Then ran another mile. At first 8:15 pace was all I could do, but then I put my mind into a tempo gear, and was able to get to the tempo level of breathing by just working the left leg. I sped up to 7:20 pace, and finished the mile in 7:55.

Jacob did 2x1 mile, one up the canyon in 5:39, then one down in 5:15 with 0.25 recovery.

Benjamin did 9+3 with strides. William, Stephen, and Matthew did a fast quarter down the canyon. William did 72, Matthew 77, Stephen 80.

Joseph did easy 8. Mary did her usual 1.5, Bella 0.5.
Leg 1:
Distance2.000Time17:22.00Pace8:41.00ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time7:55.70Pace7:55.70ZoneMarathon Pace Miles
Alone later in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2021-11-10 08:54:59
Workout Totals: Distance6.000Time48:06.30Pace8:01.05
6 total for me. Did 4 in the morning with the boys, then added 2x1 mile one in the afternoon, and one late at night. During the morning run the start was very rough, but I was able to find the rhythm and we even broke 8:00 average. The afternoon and the night runs were basically speedwalking on the right and running on the left.

The kids ran easy for their usual mileage.
Leg 1:
Distance4.000Time31:38.50Pace7:54.62ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2:
Distance1.000Time8:21.00Pace8:21.00ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time8:06.80Pace8:06.80ZoneEasy Miles
Alone.

Amoji 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Fast Running Friend Workout - 2021-11-11 08:39:00
Workout Totals: Distance5.000Time39:55.20Pace7:59.04
Another rough day. 5 total. Did 4 in the morning, and 1 more at night. The IT band attachment pain is still bothering me a lot, but I figured out a way to "run" to maintain some semblance of fitness. I cannot walk without a severe limp, but somehow I am managing to average sub-8:00 pace for my run. The pain feels like it is moving around. My knee brace has arrived, tried it out today, I think it made things better. Will see what happens tomorrow.
 
Leg 1:
Distance4.000Time31:46.60Pace7:56.65ZoneEasy Miles
With Jacob, William, Stephen (part), and Matthew.
Leg 2:
Distance1.000Time8:08.60Pace8:08.60ZoneEasy Miles
Alone.

Amoji 2 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2021-11-12 09:08:24
Workout Totals: Distance6.000Time46:59.10Pace7:49.85
6 total for me. Did 4 in the morning and 2 at night. The knee brace help a lot. I slept with it, woke up, then ran. Starting out I did not feel quite as miserable, then as usual figured out a way to power in spite of the limitation and get some decent pace going. I even ran 1 mile in 7:20 in the middle.

Then wore the brace all day long with the idea of C(ompression) in RICE, and I think it did something. By the end of the day I was able to walk up the stairs without holding onto the rail. It is still puzzling to me how someone could average sub-8:00 pace for 4 miles when he needs to hold onto the rail when walking up the stairs even though I've been doing it myself every day this week until today. I suppose maybe the strengths can compensate for weaknesses in surprising ways.

In the evening I went for 2 miles and those were my best two miles in the evening this week so far. Each step was painful in the sense of having to concentrate to maintain stability, but no longer actually painful unless I misstepped into instability, which happened every once in a while.

The kids tapered for the XC state championship tomorrow. Joseph and Jacob 4, William 3, Stephen and Matthew 2. Mary and Bella ran their usual distances.
Leg 1:
Distance4.000Time31:29.50Pace7:52.38ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance2.000Time15:29.60Pace7:44.80ZoneEasy Miles
Alone.

Amoji 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2021-11-13 16:54:12
Workout Totals: Distance8.000Time1:00:51.50Pace7:36.44
Total of 8. The pain is receding, my method of recovering from injury is working again. I am happy to see that.

The kids ran in the cross-country championship. Results:

2K:

Mary 11:02.3 (5:29.4, 5:32.9)
Bella 11:48.6 (5:49.1, 5:59.5)

3 K
Matthew 12:48.4 (4:02.0, 4:27.2, 4:19.2)
Stephen 14:20.9 (4:03.0, 5:13.9, 5:03.9)

4K
William 17:05.5 (03:49.3,04:24.2,04:28.6,04:23.4)

5K
Jacob 18:31.7 (03:24.1,03:39.0,03:40.1,03:54.5,03:54.0)
Joseph 19:55.3(03:32.9,03:50.5,04:08.9,04:16.3,04:06.7)
Leg 1:
Distance8.000Time1:00:51.50Pace7:36.44ZoneEasy Miles
Alone.

Amoji 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. As usual went to our ward, then to the Russian branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2021-11-15 08:54:14
Workout Totals: Distance9.000Time1:11:41.70Pace7:57.97
9 total, and it was 1 mile too much. My right calf got overworked compensating for the IT band. So I had to slow down in the last mile to 8:30. The IT band is feeling a lot better that on Saturday, though I still cannot take a full length stride. But it did not take as much mental fortitude today to get through the run.

The kids did their usual distances, easy pace.
Leg 1:
Distance4.000Time31:04.00Pace7:46.00ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2:
Distance5.000Time40:37.70Pace8:07.54ZoneEasy Miles
Part with Jacob, part alone.

Amoji 2 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2021-11-16 09:02:49
Workout Totals: Distance8.000Time1:03:42.20Pace7:57.77
Jacob did 2 x 1.25 in the canyon, one up in 7:19, then 1 mile recovery jog and down in 6:34 closing in 2:32 for the last 0.5. I was happy with this workout.

Other kids ran their usual distances easy.

I did "easy" 8. It was easy in terms of cardio effort, but it was not easy to run having to shorten the stride to avoid the knee pain.
Leg 1:
Distance8.000Time1:03:42.20Pace7:57.77ZoneEasy Miles
With Jacob except for his speed.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2021-11-17 09:16:48
Workout Totals: Distance8.000Time1:03:34.70Pace7:56.84
Total of 8. Jacob paced William and Matthew in the 3 mile tempo run. Matthew ran a PR of 19:17. William tried to pull away with a mile to go, but could not really separate until the last quarter. Their splits were 6:29, 6:32, 6:16 (6:09). Stephen ran 1.5 with them in 9:44.

My knee/IT band is healing, but was not yet at the point of being able to run with them. So I just ran easy today.

Matthew, William, and Stephen did 6 miles. Otherwise easy pace, usual distances.
 
Leg 1:
Distance8.000Time1:03:34.70Pace7:56.84ZoneEasy Miles
Part with Jacob, part alone.

Amoji 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

Fast Running Friend Workout - 2021-11-18 10:24:02
Workout Totals: Distance8.000Time1:01:09.30Pace7:38.66
8 total. Did my first tempo run of sorts. Ran 3 miles down the canyon in 19:51 (6:39, 6:37, 6:35). On the plus side this is the fastest I have gone since the Monumental half. On the minus my calf was tightening up and I felt it on the cool-down quite a bit. On the plus again, I was able to finish the distance for the day.

Joseph chased me and ran 18:28. I wanted to go with him when he caught me, but my calf was too tight. He had a side ache and slowed down in the last mile for about 0.5 to slower than 6:40 pace. Otherwise he was headed for about 18:15.

Easy pace for other kids, usual distance except for Mary. She could not run today, had a cough. So she did 0.2 and then later added 0.5 with Julia.
Leg 1:
Distance0.500Time4:36.60Pace9:13.20ZoneEasy Miles
With Joseph and Bella.
Leg 2:
Distance0.200Time2:06.60Pace10:33.00ZoneEasy Miles
With Joseph and Mary.
Leg 3:
Distance0.980Time7:51.10Pace8:00.71ZoneEasy Miles
Warm-up with Joseph.
Leg 4:
Distance3.000Time19:51.10Pace6:37.03ZoneMarathon Pace Miles
Tempo run, acted as a rabbit for Joseph.
Leg 5:
Distance3.320Time26:43.90Pace8:03.10ZoneEasy Miles
Cool-down with Joseph.

Amoji 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.410.000.000.008.41

Fast Running Friend Workout - 2021-11-19 09:05:04
Workout Totals: Distance8.413Time1:08:11.90Pace8:06.38
Went to the track. Matthew did an 800 time trial. Jacob paced him. First lap was good. Well, the first 200 was good, 39.6. The second 200 was OK time-wise, but mentally Matthew was starting to check out. He ran 41.0. And then that check out started to grow and he ran 46 for the next 200. It was hard to kick after that, he could only run 44 in the kick. So 2:51.7 for the 800.

I did not want him to end the day on a bad note, so I had him run a quick 400 after some rest. Again, his start was good - 36.4, but then he fell apart in the second half and ran in it 43.9.

I am thinking this is psychological. He had the endurance, and he showed it earlier this year by running 5:54 in the mile. In fact, just on Wednesday he negative split a 3 mile tempo. But he is very stubborn. If he gets into his mind that the pace hurts too much, then he will let that perception dominate. If he believes he has the energy, then he can push through the pain, and it even does not feel that painful to him.

I ran total of 8+, easy pace. Hopefully the knee is good enough by Thanksgiving that I can be somewhat competitive. If I had to race today, it would be at around 6:40 per mile.
Leg 1:
Distance2.300Time19:32.90Pace8:29.96ZoneEasy Miles
Warm-up, most of it with the kids.
Leg 2:
Distance0.088Time0:42.10Pace7:58.41
Matthew false start - timing.
Split 1:Distance0.088Time0:42.10Pace7:58.41ZoneEasy Miles
Cumilative:Distance0.088Time0:42.10Pace7:58.41
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.088Time0:42.10Pace7:58.41
 
Leg 3:
Distance0.357Time2:51.70Pace8:00.95
Matthew 800 meter time trial - timing.
Split 1:Distance0.082Time0:39.60Pace8:02.93ZoneEasy Miles
Cumilative:Distance0.082Time0:39.60Pace8:02.93
Split 2:Distance0.085Time0:41.00Pace8:02.35ZoneEasy Miles
Cumilative:Distance0.167Time1:20.60Pace8:02.63
Split 3:Distance0.097Time0:46.70Pace8:01.44ZoneEasy Miles
Cumilative:Distance0.264Time2:07.30Pace8:02.20
Split 4:Distance0.093Time0:44.40Pace7:57.42ZoneEasy Miles
Cumilative:Distance0.357Time2:51.70Pace8:00.95
 
Leg 4:
Distance0.500Time4:23.60Pace8:47.20ZoneEasy Miles
Part with the kids, part alone.
Leg 5:
Distance0.168Time1:20.30Pace7:57.98
Matthew 400 interval - timing.
Split 1:Distance0.076Time0:36.40Pace7:58.95ZoneEasy Miles
Cumilative:Distance0.076Time0:36.40Pace7:58.95
Split 2:Distance0.092Time0:43.90Pace7:57.17ZoneEasy Miles
Cumilative:Distance0.168Time1:20.30Pace7:57.98
 
Leg 6:
Distance5.000Time39:21.30Pace7:52.26ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.

Amoji 2 Miles: 8.41
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2021-11-20 09:05:20
Workout Totals: Distance10.000Time1:14:53.10Pace7:29.31
Did 10 miles alone, first 3 with the kids. Was happy to break 7:30 average. This was my longest run since the Monumental Half. I also recovered from it well, was not limping afterwards. However, I still did not feel like I could run in the 6:00 range for any duration of time. Hopefully I will be able to get there on Monday.

Jacob did a 4 mile tempo out and back in the canyon with the splits of 6:00 (up), 6:02 (up), then down 5:57, 5:42. Joseph did the first and the last 0.75 with him. William did 0.5 up in 3:06, then later down in 3:04. Stephen and Matthew did the first 0.25 in 90, and the last in 85.

Benjamin had a good workout - he found and measured a flat stretch on the trail and did 10x1000 with 1 min recovery averaging 2:55 with the range being 2:53-2:58. That was the first good longer interval workout since he got to Austin. I am very happy about it. He is coming on Tuesday for Thanksgiving and will race in the Earn Your Turkey. Hopefully he will able to translate that fitness into a good performance.
Leg 1:
Distance10.000Time1:14:53.10Pace7:29.31ZoneEasy Miles

Amoji 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-11-22 09:18:31
Workout Totals: Distance12.000Time1:29:46.90Pace7:28.91
12 total. Longest run since the Monumental Half. Also ran my fastest mile since then - 6:09 down the canyon. Started out in 94, then gradually figured out how to run faster in spite of having to shorten the stride. The trick was to up the turnover to unnatural levels. This made my quads feel like I was squatting with a heavy weight.

The kids ran their usual distances easy, except for Jacob who did the mile pickup with me, and Mary who ran only 1 mile still not feeling 100% with her cough.
Leg 1:
Distance4.000Time29:58.10Pace7:29.52ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time59:48.80Pace7:28.60
With Jacob.
Split 1:Distance4.980Time38:27.60Pace7:43.37ZoneEasy Miles
Cumilative:Distance4.980Time38:27.60Pace7:43.37
Split 2:Distance1.000Time6:09.60Pace6:09.60ZoneThreshold Miles
Cumilative:Distance5.980Time44:37.20Pace7:27.69
Split 3:Distance2.020Time15:11.60Pace7:31.29ZoneEasy Miles
Cumilative:Distance8.000Time59:48.80Pace7:28.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.001.000.0011.00

Fast Running Friend Workout - 2021-11-23 08:56:38
Workout Totals: Distance11.000Time1:33:21.80Pace8:29.25
12 total. Benjamin flew in from Austin and joined us for the run. He did his usual easy run with 1 mile down the canyon in 4:48.

Today I finally was able to go sub-6:00 for the first time since the Monumental Half - 5:53. I did it with Joseph. The splits were 89, 91, 88, 85. 91 was because Joseph was struggling. He actually fell back around 0.5, but then caught up to me at the end.

The knee is still not 100%, but what a difference it makes when you can put more or less normal amount of weight on your leg! Another first since the injury today was that in the last two miles I was just running rather than counting steps and muttering short motivational phrases to myself to get through the pain.

The kids - with the exception of Joseph - did their regular easy runs.
Leg 1:
Distance4.000Time31:58.50Pace7:59.62ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 2:
Distance7.000Time1:01:23.30Pace8:46.19
With Joseph and Benjamin.
Split 1:Distance3.980Time39:00.80Pace9:48.14ZoneEasy Miles
Cumilative:Distance3.980Time39:00.80Pace9:48.14
Split 2:Distance1.000Time5:53.30Pace5:53.30ZoneThreshold Miles
Cumilative:Distance4.980Time44:54.10Pace9:00.98
Split 3:Distance2.020Time16:29.20Pace8:09.70ZoneEasy Miles
Cumilative:Distance7.000Time1:01:23.30Pace8:46.19

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

Fast Running Friend Workout - 2021-11-24 09:11:47
Workout Totals: Distance8.000Time59:37.20Pace7:27.15
8 total tapering for the Earn Your Turkey tomorrow. Did a mile pickup in 5:44. Improvement from yesterday.

Benjamin did 4:47. Joseph and Jacob did 4, William 3, Matthew and Stephen 2. Mary and Bella did their usual distances.
Leg 1:
Distance8.000Time59:37.20Pace7:27.15
With Benjamin, part with Jacob, William, Stephen, and Matthew.
Split 1:Distance4.980Time39:17.10Pace7:53.31ZoneEasy Miles
Cumilative:Distance4.980Time39:17.10Pace7:53.31
Split 2:Distance1.000Time5:44.70Pace5:44.70ZoneVO2 Max Miles
Cumilative:Distance5.980Time45:01.80Pace7:31.81
Split 3:Distance2.020Time14:35.40Pace7:13.37ZoneEasy Miles
Cumilative:Distance8.000Time59:37.20Pace7:27.15

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.650.000.006.2211.87

Fast Running Friend Workout - 2021-11-25 07:15:04
Workout Totals: Distance11.868Time1:28:54.90Pace7:29.52
Earn Your Turkey 3.95 miles, 24:32 (though probably 2 seconds off, should be 24:30), 27th overall, 2nd in 45-49

I was happy to be able to race competitively given that I ran my first sub-6:00 mile down 1% grade only two days earlier. Could definitely feel the loss of fitness. Hopefully I can regain it.

This year we did not get as many turkeys, only 4. Would have been 5 if they had given one to the largest family. We had some challenges.

Benjamin - 20:52 gun time, 20:49 chip, 20:50 on his watch, 5th overall, and turkeys went only to top 3 this year with overall winners double-dipping for the age division. Got a fever the night before, but it was not the fever, but his quad spasm that slowed him down. He basically had a repeat of the first 4 miles of the Monumental and Fort Ben.

Jacob - 22:05 gun time, 22:02 chip time, 22:03 on his watch. Excellent race. Unfortunately, no turkey being 15 in 15-18 age division, but missed it by only 8 seconds.

Joseph - 24:23. Had problems with his legs, and with his heart, but overall a decent performance given his latest struggles.

William - 26:44 on his watch, 26:45 gun time. About what I would have expected given his current workouts. 2nd place in 12-14.

Julia - 30:55 gun time, 30:53 on her watch. The time was a bit better than what I was expecting, but the place a lot better - she won the 19-24 age division and gave us an unexpected turkey.

Jenny and Nate - ran together, Jenny had some stomach problems, they finished in 31:36. Jenny's time is still not recorded correctly in the race results, not sure if they will ever fix it.

Sarah - 35:59 gun time, I timed her at 35:58. She had some struggles with an upset stomach in the last couple of days, so her goal was to break 36:00. The night before she was not sure how she was going to run, and I told her a good goal would be to follow the pacer (me), at the end without allowing herself to drop back. Unlike in previous years she did it, and she got her goal.

Leigha - 400 meters in 3:14, she now races in 3-4, but she just barely turned 3 and still wears a diaper. So we were happy she ran all the way and finished in something respectable.

Bella - 800 meters, 4:23, first in 5-6. Her race was again a lesson on doing what you know is right rather than following the crowd. Just like last year, many people got confused and turned around early. She ran the entire distance and won the race.

Mary - 800 meters, 3:51, first in 7-8. We need to figure out how to teach her to race. But as luck would have it, this level of effort was good enough to win today - to make up for Jacob not getting a turkey.

Matthew - 800 meters, 2:54, first in 7-8. I was hoping he would blow away Jacob's course record of 2:51, but he again busted out from the start, blew away the competition, and then did not feel motivated to push. We had a discussion about that afterwards.

Stephen - 1 "mile", really 0.97 (we wheeled it), 6:01, second in 11-12. He put in a valiant effort and performed above what he was doing in his recent workouts. Unfortunately, as he learned today, being valiant in the race you care about cannot compensate for the lack of valor in training and other races. So he missed the turkey by 10 seconds, which he would have found had he been more focused in his training. Of all the kids he was the most disappointed about the result, but it was all good. Disappointments teach us important lessons the hard way.

Leg 1:
Distance2.000Time16:16.20Pace8:08.10ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.251Time35:58.10Pace6:50.99
My race + pacing Sarah.
Split 1:Distance0.463Time2:46.50Pace5:59.61ZoneVO2 Max Miles
Cumilative:Distance0.463Time2:46.50Pace5:59.61
Split 2:Distance0.492Time3:02.50Pace6:10.93ZoneVO2 Max Miles
Cumilative:Distance0.955Time5:49.00Pace6:05.45
Split 3:Distance0.485Time2:53.60Pace5:57.94ZoneVO2 Max Miles
Cumilative:Distance1.440Time8:42.60Pace6:02.92
Split 4:Distance0.499Time2:57.20Pace5:55.11ZoneVO2 Max Miles
Cumilative:Distance1.939Time11:39.80Pace6:00.91
Split 5:Distance0.484Time3:07.50Pace6:27.40ZoneVO2 Max Miles
Cumilative:Distance2.423Time14:47.30Pace6:06.20
Split 6:Distance0.976Time6:23.50Pace6:32.93ZoneVO2 Max Miles
Cumilative:Distance3.399Time21:10.80Pace6:13.87
Split 7:Distance0.552Time3:20.00Pace6:02.32ZoneVO2 Max Miles
Cumilative:Distance3.951Time24:30.80Pace6:12.26
Split 8:Distance1.300Time11:27.30Pace8:48.69ZoneVO2 Max Miles
Cumilative:Distance5.251Time35:58.10Pace6:50.99
Leg 3:
Distance0.153Time1:13.40Pace7:59.74ZoneEasy Miles
A short jog.
Leg 4:
Distance0.248Time3:14.70Pace13:05.08ZoneEasy Miles
Pacing Leigha
Leg 5:
Distance0.498Time4:23.10Pace8:48.31ZoneEasy Miles
Pacing Bella.
Leg 6:
Distance0.498Time3:51.50Pace7:44.86ZoneEasy Miles
Pacing Mary.
Leg 7:
Distance0.970Time6:01.80Pace6:12.99ZoneVO2 Max Miles
Chasing, then pacing Stephen.
Leg 8:
Distance1.250Time9:46.40Pace7:49.12ZoneEasy Miles
Distance/cool-down.
Leg 9:
Distance1.000Time8:09.70Pace8:09.70ZoneEasy Miles
More distance with Joseph and Jacob at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.501.0012.00

Fast Running Friend Workout - 2021-11-26 09:36:39
Workout Totals: Distance12.000Time1:32:39.90Pace7:43.32
12 total. Did a mile pickup in 5:56 - Jacob paced me. Also did 0.5 in 3:14 uphill by Matthew's initiative. William did not join us on that, and Stephen fell back and finished in around 3:20.

Benjamin and Julia got sick. Benjamin was able to run only 2.5 miles. Julia tried to run, but could not.

Otherwise usual distances for everybody.
Leg 1:
Distance4.000Time30:23.60Pace7:35.90
With Joseph, William, Stephen, and Matthew.
Split 1:Distance3.500Time27:09.50Pace7:45.57ZoneEasy Miles
Cumilative:Distance3.500Time27:09.50Pace7:45.57
Split 2:Distance0.500Time3:14.10Pace6:28.20ZoneThreshold Miles
Cumilative:Distance4.000Time30:23.60Pace7:35.90
Leg 2:
Distance8.000Time1:02:16.30Pace7:47.04
With Jacob.
Split 1:Distance4.980Time40:07.90Pace8:03.51ZoneEasy Miles
Cumilative:Distance4.980Time40:07.90Pace8:03.51
Split 2:Distance1.000Time5:56.20Pace5:56.20ZoneVO2 Max Miles
Cumilative:Distance5.980Time46:04.10Pace7:42.22
Split 3:Distance2.020Time16:12.20Pace8:01.29ZoneEasy Miles
Cumilative:Distance8.000Time1:02:16.30Pace7:47.04

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.003.0012.00

Fast Running Friend Workout - 2021-11-27 12:19:48
Workout Totals: Distance12.000Time1:28:27.40Pace7:22.28
12 total. Did a 3 mile tempo. Jacob paced me. The target was 6:00 pace. We did 6:00, 5:54, 6:03. 5:54 really wore me out, and I had to work to keep the average under 6:00 in the last mile. Joseph started 1:00 ahead of us, and William, Stephen, and Matthew started 1:00 ahead of Joseph. Joseph's target was 19:00, the little boys had a target of 20:00. This was supposed to me a mild tempo for everybody except myself.

Stephen, Matthew, and William ran 19:51, Joseph had 12:42 at 2 miles, but then he got concerned that Jacob and I might close with a 5:20, and the fear made him run 5:42 to finish in 18:24. We need to figure out how to keep that fear going :-)

Benjamin felt good enough to run 8 miles and an easy pace.
Leg 1:
Distance0.980Time8:07.00Pace8:16.94ZoneEasy Miles
Warm-up with the kids.
Leg 2:
Distance3.000Time17:57.30Pace5:59.10ZoneVO2 Max Miles
Tempo run with Jacob - rabbit chase.
Leg 3:
Distance8.020Time1:02:23.10Pace7:46.72ZoneEasy Miles
Part with Jacob, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.140.000.001.0014.14

Fast Running Friend Workout - 2021-11-29 09:38:49
Workout Totals: Distance14.144Time1:47:38.20Pace7:36.60
Sarah and I celebrated our 25th wedding anniversary today.


14+ total. Did my normal 12 in the morning with a mile down the canyon in 5:55. Usual distances for the younger kids, 8 for Benjamin.

Then I found it that I need to be vaccinated for an upcoming work meeting. I wanted to get J & J because it is only one dose, and also does not have history of causing heart damage. Had to look around, but was able to get the same day appointment at the Wasatch County Health Department. To minimize the negative effects of the vaccine I decided to go for a short run immediately after, and ran a bit over 2 miles at 7:20 pace. No major problems - the arm was almost not sore at all. I felt extra thirsty, and noticed that I was drinking more, but it did not seem to come out very fast. There was some kind of a strange pressure in the head when running. There was some minor swelling under the ears and a bit of a foggy mind.

Benjamin did 8 miles, usual distances for the boys. Mary did 1 mile.
Leg 1:
Distance4.000Time31:13.50Pace7:48.38ZoneEasy Miles
With Joseph, William, Stephen, and Benjamin.
Leg 2:
Distance8.000Time59:56.30Pace7:29.54
With Jacob, part with Benjamin.
Split 1:Distance4.980Time38:06.80Pace7:39.20ZoneEasy Miles
Cumilative:Distance4.980Time38:06.80Pace7:39.20
Split 2:Distance1.000Time5:55.10Pace5:55.10ZoneVO2 Max Miles
Cumilative:Distance5.980Time44:01.90Pace7:21.79
Split 3:Distance2.020Time15:54.40Pace7:52.48ZoneEasy Miles
Cumilative:Distance8.000Time59:56.30Pace7:29.54
Leg 3:
Distance2.014Time14:43.00Pace7:18.43ZoneEasy Miles
Post-vaccination.
Leg 4:
Distance0.130Time1:45.40Pace13:30.77ZoneEasy Miles
With Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-11-30 10:12:48
Workout Totals: Distance12.000Time1:32:37.00Pace7:43.08
12 total. Did a mile pickup down the canyon in 5:46. Felt a little fuzzy after the vaccine, but can tell the strength and endurance is starting to return.

Benjamin did his first 12 since he got sick, including a mile pickup in 5:14. Otherwise, easy runs, usual distances for the kids.

Leg 1:
Distance4.000Time30:55.90Pace7:43.98ZoneEasy Miles
With Benjamin, Jacob, William, and Matthew.
Leg 2:
Distance8.000Time1:01:41.10Pace7:42.64
With Benjamin, part with Joseph and Jacob.
Split 1:Distance3.480Time27:48.20Pace7:59.37ZoneEasy Miles
Cumilative:Distance3.480Time27:48.20Pace7:59.37
Split 2:Distance1.000Time5:46.20Pace5:46.20ZoneVO2 Max Miles
Cumilative:Distance4.480Time33:34.40Pace7:29.64
Split 3:Distance3.520Time28:06.70Pace7:59.18ZoneEasy Miles
Cumilative:Distance8.000Time1:01:41.10Pace7:42.64

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
206.734.0016.6113.22240.56
Amoji 2 Miles: 135.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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