Breaking the Wall

December 2014

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Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 3010.45
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
354.622.003.887.37367.87
Black Crocs Miles: 272.13White Crocs 1 Miles: 95.73
Night Sleep Time: 213.00Nap Time: 1.00Total Sleep Time: 214.00
Mon, Dec 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-12-01 07:07:27
Workout Totals: Distance12.000Time1:32:20.70Pace7:41.73
 
Leg 1:Distance9.000Time1:09:54.30Pace7:46.03
With Benjamin.
Leg 2:Distance3.000Time22:26.40Pace7:28.80
With Joseph and Jacob. Joseph ran ahead at the end and finished in 22:11. His last 1.5 was 10:28, sub-7:00 average. Jacob survived a 6:54 mile in the middle, but then was a bit tired on the hill and fell back a little.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Tue, Dec 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.920.000.000.5011.42

Fast Running Friend Workout - 2014-12-02 08:01:44
Workout Totals: Distance11.419Time1:32:14.60Pace8:04.68
Benjamin did a mile time trial on the track today at Orem High in 4:40.9. That was full mile, not 1600. This is converts 4:20.1 1500, and is our new official family record in the mile.
Leg 1:Distance3.000Time23:26.40Pace7:48.80
With Joseph and Jacob.
Leg 2:Distance1.050Time8:27.90Pace8:03.71
Warm-up with Benjamin.
Split 1:Distance1.050Time8:26.70Pace8:02.57
Cumilative:Distance1.050Time8:26.70Pace8:02.57
Split 2:Distance0.000Time0:01.20Pace0:00.00
Cumilative:Distance1.050Time8:27.90Pace8:03.71
 
Leg 3:Distance0.786Time6:50.30Pace8:42.01
Strides.
Split 1:Distance0.062Time0:16.40Pace4:24.52
Cumilative:Distance0.062Time0:16.40Pace4:24.52
Split 2:Distance0.062Time0:48.10Pace12:55.81
Cumilative:Distance0.124Time1:04.50Pace8:40.16
Split 3:Distance0.062Time0:16.90Pace4:32.58
Cumilative:Distance0.186Time1:21.40Pace7:17.63
Split 4:Distance0.600Time5:28.90Pace9:08.17
Cumilative:Distance0.786Time6:50.30Pace8:42.01
 
Leg 4:Distance0.583Time4:40.90Pace8:01.82
Benjamin's mile. I ran 600 with him from 609.34 to 1209.34.
Split 1:Distance0.140Time1:07.70Pace8:03.57
Cumilative:Distance0.140Time1:07.70Pace8:03.57
Ran back and forth to give Benjamin splits.
Split 2:Distance0.070Time0:36.80Pace8:45.71
Cumilative:Distance0.210Time1:44.50Pace8:17.62
Cut across to the start of my interval.
Split 3:Distance0.373Time1:46.90Pace4:46.60
Cumilative:Distance0.583Time3:31.40Pace6:02.61
Followed Benjamin and gave him some support from the back.
Split 4:Distance0.000Time1:09.50Pace0:00.00
Cumilative:Distance0.583Time4:40.90Pace8:01.82
Waited for Benjamin to finish.
 
Leg 5:Distance1.000Time8:59.70Pace8:59.70
Cool-down with Benjamin.
Split 1:Distance0.000Time0:00.10Pace0:00.00
Cumilative:Distance0.000Time0:00.10Pace0:00.00
Split 2:Distance1.000Time8:59.60Pace8:59.60
Cumilative:Distance1.000Time8:59.70Pace8:59.70
 
Leg 6:Distance5.000Time39:49.40Pace7:57.88
More miles with Benjamin.

Black Crocs Miles: 11.41
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Dec 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

Fast Running Friend Workout - 2014-12-03 07:09:54
Workout Totals: Distance13.300Time1:44:50.30Pace7:52.95
Mostly usual run. Kids ran their usual distances. Paced Sarah through a mile in 8:24 on the little boy course.
Leg 1:Distance9.300Time1:11:22.30Pace7:40.46
With Benjamin.
Leg 2:Distance3.000Time25:03.50Pace8:21.17
With Joseph and Jacob. We ran slower because Jacob had hurt his foot running around the house.
Leg 3:Distance1.000Time8:24.50Pace8:24.50
With Sarah. Her splits were 2:03, 2:11,2:10, and 2:00.

Black Crocs Miles: 13.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Dec 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.000.001.2512.44

Fast Running Friend Workout - 2014-12-04 07:41:01
Workout Totals: Distance12.440Time1:34:10.90Pace7:34.25
Benjamin and I are running Phoenix Half. We set a goal to beat our father/son performance in the TOU Half. So this means both of us need to be fast and we need to balance our training appropriately. Thinking along those lines I came up with a plan. Tuesday will be his day with me supporting, while Thursday will be my day with him supporting. On Saturday we will do a long run - with a tempo ideally. So today was my day. He paced me through 1.25 in 6:39.7 and then after relatively short rest 1 mile in 5:18.9 down the canyon. Other kids ran their usual distances.
Leg 1:Distance4.640Time38:28.60Pace8:17.54
Warm-up with Benjamin.
Leg 2:Distance1.250Time6:39.70Pace5:19.76
First interval.
Leg 3:Distance0.250Time3:03.20Pace12:12.80
Recovery.
Leg 4:Distance1.000Time5:18.90Pace5:18.90
Second interval.
Leg 5:Distance2.300Time18:39.90Pace8:06.91
Back to the house.
Leg 6:Distance3.000Time22:00.60Pace7:20.20
With Joseph and Jacob.

Black Crocs Miles: 12.44
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Dec 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Fast Running Friend Workout - 2014-12-05 07:09:48
Workout Totals: Distance13.100Time1:38:00.00Pace7:28.85
Ran a little bit more with Benjamin because he will not be able to run very much tomorrow due to the Putnam exam he is taking. The Putnam exam is the biggest undergraduate national math competition. There are 12 problems worth 10 points each. Most people score 0. If you score 40 you are doing very well - will be in the top 100 or maybe even top 50.

Kids ran their usual distances.
Leg 1:Distance10.100Time1:14:32.50Pace7:22.82
With Benjamin
Leg 2:Distance3.000Time23:27.50Pace7:49.17
With Joseph and Jacob.

Black Crocs Miles: 13.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Dec 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.100.000.000.0018.10

Fast Running Friend Workout - 2014-12-06 07:22:02
Workout Totals: Distance18.100Time2:22:59.10Pace7:53.98
Benjamin took Putnam today so I ran with him in the evening. Otherwise I ran with all of the kids except Julia. This is rare for me - I have not been able to do this in a while due to the large number of running children and my schedule.

Benjamin solved 4 problems. He talked with the BYU Putnam team members afterwards, and it appears that at least he solved 3 correctly. Very possibly the fourth one was good, and he made some progress on the fifth for which he may or may not get partial credit. We will have the results in the spring.

We probably need to give a quick update on Benjamin. He started BYU last winter at the age of 14 as a "concurrent enrollment" student. He quickly progressed through the courses, was accepted as a full-time student and given a full-tuition scholarship. This fall he started the ACME (Applied Math with Computational Emphasis) program offered by the BYU Math Department, is one of the best students in the class of students that are used to be the best in their class, and will have an official Junior status after he finishes this semester.
Leg 1:Distance1.000Time7:10.50Pace7:10.50
Alone.
Leg 2:Distance3.000Time23:52.50Pace7:57.50
With Joseph and Jacob.
Leg 3:Distance1.000Time6:57.80Pace6:57.80
Alone.
Leg 4:Distance1.000Time8:06.70Pace8:06.70
With William and Joseph.
Leg 5:Distance0.500Time4:57.10Pace9:54.20
With Stephen.
Leg 6:Distance4.000Time32:09.30Pace8:02.32
With Jenny.
Leg 7:Distance7.600Time59:45.20Pace7:51.74
With Benjamin. We talked about his exam throughout all of the run. He is now ahead of me not only in running and chess, but in math as well. So I had to make an effort to understand his solutions, and I understood the gist of it for 3 problems, which hopefully means that his solutions were solid. The forth one was too hard for me to follow while running.

He is not ahead of me in programming yet, although he did invent a cool algorithm for finding the number of numbers that are not divisible by a non-trivial full square less than a given one that allowed him to compute the result for 2^50 in 2.7 s on his Chromebook. In fact, I should say he does better than me already when it comes to algorithms - where I win is the dirty low level system stuff which is something I get a lot of practice at just to earn the money to feed the family.

Black Crocs Miles: 18.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sun, Dec 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a Fast and Testimony meeting. Benjamin, Jenny, and Julia bore their testimonies. I spent a good amount of time in the hallway with Mary.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Mon, Dec 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-12-08 07:11:51
Workout Totals: Distance12.000Time1:33:29.60Pace7:47.47
Usual run - 12 total. Kids ran their usual distances.
Leg 1:Distance9.000Time1:09:00.10Pace7:40.01
With Benjamin.
Leg 2:Distance3.000Time24:29.50Pace8:09.83
With Joseph and Jacob. Jacob's foot was hurting again, this time in a different place and there was no household accident this time. Putting two and two together - I think he is experiencing some growth which makes his feet more tender.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Dec 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.380.000.002.0013.38

Fast Running Friend Workout - 2014-12-09 07:52:13
Workout Totals: Distance13.380Time1:49:33.80Pace8:11.32
Today was the day of Benjamin's workout. He did 3x1 mile down the canyon with long rests. The target was 4:48, he did 4:44, 4:45, 4:48. I did 2x0.5 + 1 mile. In the 0.5 s I stayed with Benjamin through the first quarter or so, then fell back a little. In the last interval I stayed with him through the first 300, then eased off and finished the mile. Details below.

Joseph moved up to 4 miles today. William ran 1.5. Julia did 3.5. Other kids ran their usual distances.
Leg 1:Distance3.000Time24:08.50Pace8:02.83
With Joseph and Jacob. Jacob's foot was feeling better, but still hurting so we ran a little slower than normal.
Leg 2:Distance4.640Time38:31.30Pace8:18.13
Warm-up with Benjamin.
Leg 3:Distance4.100Time32:31.80Pace7:56.05
The workout.
Split 1:Distance0.500Time2:24.60Pace4:49.20
Cumilative:Distance0.500Time2:24.60Pace4:49.20
Benjamin had 2:21 and finished the mile in 4:44.
Split 2:Distance1.100Time11:36.90Pace10:33.55
Cumilative:Distance1.600Time14:01.50Pace8:45.94
Recovery. This was longer than planned due to Benjamin going to the bathroom. I think the longer recovery allowed him to hit 4:45 in the second internval.
Split 3:Distance0.500Time2:26.60Pace4:53.20
Cumilative:Distance2.100Time16:28.10Pace7:50.52
Benjamin had 2:21 or 2:22 and finished in 4:45.
Split 4:Distance1.000Time10:43.70Pace10:43.70
Cumilative:Distance3.100Time27:11.80Pace8:46.39
This recovery was shorter which made it harder for Benjamin in the third inverval.
Split 5:Distance1.000Time5:20.00Pace5:20.00
Cumilative:Distance4.100Time32:31.80Pace7:56.05
Both of us made our targets. I was shooting for 5:20, Benjamin hit 4:48, but he had to kick in 69 to make it as he was tired and lost some steam between 0.25 and 0.75. He also did not have the markers on that stretch to know how fast he was going.
 
Leg 4:Distance1.640Time14:22.20Pace8:45.73
Cool-down back to the house with Benjamin.

Black Crocs Miles: 13.38
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(2)
Wed, Dec 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-12-10 07:21:15
Workout Totals: Distance12.100Time1:34:18.80Pace7:47.67
Regular 12. Kids ran their usual distances except Joseph did 4, and William did 1.5.
Leg 1:Distance9.100Time1:10:32.50Pace7:45.11
With Benjamin.
Leg 2:Distance3.000Time23:46.30Pace7:55.43
With Joseph, Jacob, and Julia.

Black Crocs Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Dec 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.000.002.5013.65

Fast Running Friend Workout - 2014-12-11 08:18:16
Workout Totals: Distance13.650Time1:43:56.60Pace7:36.89
Did a workout with Benjamin. Today was my day but we modified it a little bit so that he could practice his kick. So we did 2x1.25 down the Provo Canyon with a long recovery. He paced me for the first mile in both, then kicked. He was able to kick 63, and then second time around 61 off a slightly sub-5:20 pace. This is quite encouraging as it shows that 5:20 pace is quite easy for him. He said afterwards he is not afraid to start at 5:20 pace in Phoenix and hold it "till the standard bearer fainteth". I was also happy that I was able to hold 5:20 better than I did last week.

Joseph did 4 - he has moved to 4, William did 1.5 just because he wanted to, other kids their usual distances.
Leg 1:Distance3.000Time23:24.70Pace7:48.23
With Joseph, Jacob, and Julia.
Leg 2:Distance3.600Time28:45.40Pace7:59.28
Warm-up with Benjamin.
Leg 3:Distance1.250Time6:38.60Pace5:18.88
First 1.25 with Benjamin. He paced me through the mile in 5:18, then kicked in 63 and finished in 6:21.
Leg 4:Distance1.250Time12:25.40Pace9:56.32
A very slow recovery jog back to the start of the next 1.25.
Leg 5:Distance1.250Time6:36.40Pace5:17.12
Second 1.25 interval. Benjamin paced me through the first mile in 5:19 then kicked in 61 finishing in 6:20.
Leg 6:Distance2.300Time19:13.30Pace8:21.43
With Benjamin back to the house.
Leg 7:Distance1.000Time6:52.80Pace6:52.80
With Joseph.

Black Crocs Miles: 13.65
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Dec 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Fast Running Friend Workout - 2014-12-12 08:30:57
Workout Totals: Distance13.100Time1:41:41.70Pace7:45.78
Usual day. Kids ran usual distance. Joseph is doing 4 now.
Leg 1:Distance3.000Time23:58.00Pace7:59.33
With Joseph, Jacob, and Julia.
Leg 2:Distance9.100Time1:10:21.40Pace7:43.89
With Benjamin.
Leg 3:Distance1.000Time7:22.30Pace7:22.30
With Joseph.

Black Crocs Miles: 13.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Dec 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.210.000.000.0020.21

Fast Running Friend Workout - 2014-12-13 09:09:28
Workout Totals: Distance20.210Time2:33:55.40Pace7:36.97
20 mile run. Did it with all of the children except Jenny. Well, none of them individually ran 20 miles. But Benjamin ran 14.6, Julia, Joseph, and Jacob did 4, William 1.5, and Stephen 0.5. And Jenny did 4 by herself because she slept in. Details below.
Leg 1:Distance4.110Time32:13.30Pace7:50.39
With Julia, Joseph, and Jacob. About half way through we ran into three runners - Jake Tall, his wife whose name I forgot, and their friend that looked just like the wife which made me think they were twins at first. We joined them for most of the remainder of the run. Julia fell back some, but still ran decent pace. I finished with Jacob and then ran back to Julia. Joseph got 31:15, which is his course record. 31:18 is also Jacob's course record. Julia also ran a decent time - this is her 4 mile record as well.
Split 1:Distance4.000Time31:18.90Pace7:49.73
Cumilative:Distance4.000Time31:18.90Pace7:49.73
Finished with Jacob.
Split 2:Distance0.110Time0:54.40Pace8:14.55
Cumilative:Distance4.110Time32:13.30Pace7:50.39
Ran back to Julia and finished with her.
 
Leg 2:Distance1.000Time8:43.40Pace8:43.40
With William.
Leg 3:Distance0.500Time5:07.30Pace10:14.60
With Stephen and William.
Leg 4:Distance14.600Time1:47:51.40Pace7:23.25
With Benjamin.

Black Crocs Miles: 20.21
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Dec 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Mon, Dec 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-12-15 08:17:46
Workout Totals: Distance12.000Time1:34:10.70Pace7:50.89
12 miles total as usual. Kids ran usual distances except Joseph did only 3.
Leg 1:Distance9.000Time1:09:31.10Pace7:43.46
With Benjamin.
Leg 2:Distance3.000Time24:39.60Pace8:13.20
With Joseph, Jacob, and Julia. Julia struggled today. I told her to make a nap a priority today and forget about all of her school work. One of the many advantages of home schooling.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Dec 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-12-16 07:29:49
Workout Totals: Distance12.000Time1:32:10.30Pace7:40.86
Total of 12. Kids ran their usual distances. I modified Joseph's run a little bit. Figuring that he will be racing a 5 K at the end of January I thought it would be a good idea for him to close his 4 mile run with a fast mile twice a week. I am winging it here somewhat - he is not yet 10, so I do not feel it is right to give him formal 5K targeted speed work. But at the same time he needs to know how to deal with the fatigue at the end of a 5 K. So I figured a mild way to simulate it would be just have him run fast for the last mile - especially given that the first three he is constantly pushing the pace. Knowing that he has another fast mile up ahead would hopefully calm down his surges which would make life easier for Jacob and in particularly Julia - she can handle 7:50s and occasional 7:30 surges but she will get dropped quickly if Joseph and Jacob shift gears into the sub-7:00 range.

He did it in 6:49 today and struggled quite a bit. The course is not super fast - out and back, mild uphill first half, mild downhill second half, probably 5-10 seconds slower than flat. So we still need to work on the endurance.
Leg 1:Distance3.000Time23:37.80Pace7:52.60
With Julia, Joseph, and Jacob.
Leg 2:Distance1.000Time6:49.50Pace6:49.50
With Benjamin and Joseph.
Leg 3:Distance8.000Time1:01:43.00Pace7:42.88
With Benjamin.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Dec 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.001.380.6214.10

Fast Running Friend Workout - 2014-12-17 07:18:50
Workout Totals: Distance14.100Time1:39:26.30Pace7:03.14
Benjamin has outgrown my pacing ability by quite a bit. When he was little and I was in my prime I could pace him easily. Then it got harder. Then it became impossible. Then more impossible. Things got to the point where all I would be able to offer in a 2 mile time trial is the first half mile - on a good day for me. I figured it was time for him to have a faster pacer. So I invited Tommy Gruenwald to join us. I asked Tommy to pull Benjamin with the target of 4:48 per mile down the Provo Canyon. I consider that grade (1-2%) equivalent to flat sea level.

The weather was perfect - well as perfect as it can be in the middle of December. About 40 F, no wind, no precipitation. Tommy pulled Benjamin through the distance in a new PR of 9:42 with a negative split - 4:52, 4:50. I was able to stay with them for the first 800 (72,75 - 2:27), then yelled at them to speed up, and that took the wind out of me so I fell off the pace immediately. I put in another 200 meters of hard effort hitting a little more than 1 K (0.625) in 3:06.9, and then coasted to the finish fast enough to dip a little under 11:00.

This was a great confidence builder for Benjamin. Now he is not scared of 4:50 pace like he was before.

Benjamin said after he finished and throughout the day he felt an overall feeling of muscular weakness while during the run he felt like he was working at his limit on the muscular level, but the breathing was actually more or less OK. I was pleased to see this development - means he has enough endurance to challenge his muscles and the nervous system. At least over 2 miles.
Leg 1:Distance4.400Time34:41.80Pace7:53.14
Leg 2:Distance2.000Time10:59.90Pace5:29.95
Split 1:Distance0.625Time3:06.90Pace4:59.04
Cumilative:Distance0.625Time3:06.90Pace4:59.04
Split 2:Distance1.375Time7:53.00Pace5:44.00
Cumilative:Distance2.000Time10:59.90Pace5:29.95
 
Leg 3:Distance2.700Time21:41.80Pace8:02.15
Leg 4:Distance4.000Time23:15.40Pace5:48.85
With Joseph, Jacob, and Julia. Joseph and Jacob pulled ahead and finished in 23:04/23:05.
Leg 5:Distance1.000Time8:47.40Pace8:47.40
With Sarah on the little boy course. Pushed Matthew and Mary in the stroller.

Black Crocs Miles: 14.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Dec 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Fast Running Friend Workout - 2014-12-18 08:48:55
Workout Totals: Distance13.100Time1:41:08.70Pace7:43.26
Usual run - except I added an extra mile so it was 13. Kids ran usual distances. Joseph did his fast mile after the first 3 - it went better than last time - he dipped under 6:40. If he can improve to 6:25 for that mile I think he will have a decent shot at a sub-20:00 5 K.
Leg 1:Distance9.100Time1:10:45.70Pace7:46.56
With Benjamin.
Leg 2:Distance3.000Time23:43.10Pace7:54.37
With Julia, Joseph, and Jacob.
Leg 3:Distance1.000Time6:39.90Pace6:39.90
With Joseph.

Black Crocs Miles: 13.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Dec 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-12-19 08:35:48
Workout Totals: Distance12.000Time1:31:14.90Pace7:36.24
Usual run - total of 12. Kids ran their usual distances.
Leg 1:Distance3.000Time23:34.00Pace7:51.33
With Joseph, Jacob, and Julia.
Leg 2:Distance1.000Time7:56.20Pace7:56.20
With Joseph and Benjamin.
Leg 3:Distance8.000Time59:44.70Pace7:28.09
With Benjamin.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Dec 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.102.000.000.0020.10

Fast Running Friend Workout - 2014-12-20 09:22:11
Workout Totals: Distance20.100Time2:29:57.10Pace7:27.62
Total of 20. Got to run with all of the children. Benjamin was feeling like he was maybe getting a cold so he ran reduced mileage. Other kids ran their usual distances.
Leg 1:Distance4.000Time31:33.90Pace7:53.48
With Julia, Joseph, and Jacob.
Leg 2:Distance1.000Time8:29.20Pace8:29.20
With William and Jenny.
Leg 3:Distance0.500Time4:58.10Pace9:56.20
With Stephen.
Leg 4:Distance6.000Time45:53.70Pace7:38.95
With Benjamin.
Leg 5:Distance8.600Time59:02.20Pace6:51.88
Alone. Did a 2 mile tempo run down the canyon.
Split 1:Distance4.300Time32:02.40Pace7:27.07
Cumilative:Distance4.300Time32:02.40Pace7:27.07
Split 2:Distance2.000Time11:35.90Pace5:47.95
Cumilative:Distance6.300Time43:38.30Pace6:55.60
Splits of 5:50 and 5:45.
Split 3:Distance2.300Time15:23.90Pace6:41.70
Cumilative:Distance8.600Time59:02.20Pace6:51.88
Split 4:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance8.600Time59:02.20Pace6:51.88
Hit the button on accident.
 

Black Crocs Miles: 20.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sun, Dec 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
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Mon, Dec 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-12-22 08:46:49
Workout Totals: Distance12.000Time1:43:23.90Pace8:36.99
We got some snow today. It made the roads slick so we had to slow down to keep from falling. Usual distances for everybody. 12 total for me.
Leg 1:Distance3.000Time26:04.60Pace8:41.53
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance1.000Time9:06.30Pace9:06.30
With Joseph, Jenny, William, and Benjamin.
Leg 3:Distance8.000Time1:08:13.00Pace8:31.62
With Benjamin.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Dec 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-12-23 09:33:16
Workout Totals: Distance12.040Time1:31:13.20Pace7:34.58
12 total. Kids ran their usual distances. Joseph did a fast mile at the end of his 4.
Leg 1:Distance3.000Time23:24.20Pace7:48.07
With Julia, Joseph, and Jacob.
Leg 2:Distance1.000Time6:35.90Pace6:35.90
With Benjamin and Joseph. This was Joseph's fast mile to prepare for the end of a 5 K.
Leg 3:Distance8.040Time1:01:13.10Pace7:36.85
With Benjamin.

Black Crocs Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Dec 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.002.500.5012.32

Fast Running Friend Workout - 2014-12-24 09:00:45
Workout Totals: Distance12.320Time1:32:26.10Pace7:30.17
Today was a historically significant day. Throughout my running career I have tried to break 15:00 on the 3 mile course down the Provo Canyon - a course I have used for workouts so much that I know every turn, drop, rise, road crossing. If you placed me at a random location within seconds I would be able to tell you how far into the run it is with high precision.

I like that course because it provides just enough downhill to compensate for our elevation and allows fairly accurate estimates of what you can do at sea level.

In spite of my best efforts over the years the fastest I could do was 15:15. That was achieved with the help of Steve Ashbaker and a fairly strong tailwind. On my own the fastest I ever ran it was 15:23. In fact, in my best shape I could never make it through 2 miles at sub-5:00 pace.

Today Benjamin gave me the best Christmas present ever. He ran that course in 14:53 with the splits of 4:55, 5:04, 4:54 and the last quarter of 65. I stayed with him through the first 0.5 in 2:26 then eased off to a tempo pace and finished 3 miles in 16:35 which was a decent result for me. The conditions were on the cold side, although the road was clear.

Other children ran their usual distances.
Leg 1:Distance3.040Time24:14.80Pace7:58.55
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance4.640Time37:41.40Pace8:07.37
Warm-up with Benjamin.
Leg 3:Distance3.000Time16:35.40Pace5:31.80
Benjamin's epic 3 mile run.
Split 1:Distance0.500Time2:26.60Pace4:53.20
Cumilative:Distance0.500Time2:26.60Pace4:53.20
With Benjamin.
Split 2:Distance2.500Time14:08.80Pace5:39.52
Cumilative:Distance3.000Time16:35.40Pace5:31.80
Backed off and finished the distance at my own pace. The splits were 5:18 at the mile, then 10:58 at 2 (5:40) and 5:37 for the last mile.
 
Leg 4:Distance1.640Time13:54.50Pace8:28.84
Cool-down.

White Crocs 1 Miles: 12.32
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Dec 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

Fast Running Friend Workout - 2014-12-25 08:24:32
Workout Totals: Distance12.600Time1:44:38.00Pace8:18.25
Merry Christmas to all! It was white. We got some snow today. Did the best we could to get through our runs. I did a total of 12.6. Kids ran their usual distances.
Leg 1:Distance3.000Time26:15.50Pace8:45.17
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance1.000Time9:02.10Pace9:02.10
With Jenny, Joseph, William, and Benjamin.
Leg 3:Distance0.500Time5:02.40Pace10:04.80
With Stephen and William.
Leg 4:Distance8.100Time1:04:18.00Pace7:56.30
With Benjamin.

White Crocs 1 Miles: 12.60
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Dec 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.000.0013.70

Fast Running Friend Workout - 2014-12-26 09:44:47
Workout Totals: Distance13.700Time1:55:33.30Pace8:26.08
Still dealing with snow. Kids ran their usual distances except Benjamin upped his mileage and ran 10.7 today. I did 13.7.
Leg 1:Distance3.000Time27:15.20Pace9:05.07
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance1.000Time9:07.70Pace9:07.70
With Benjamin, Jenny, Joseph, and William.
Leg 3:Distance0.500Time5:01.90Pace10:03.80
With Benjamin and Stephen.
Leg 4:Distance9.200Time1:14:08.50Pace8:03.53
With Benjamin.

White Crocs 1 Miles: 13.70
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Dec 27, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.070.000.000.0020.07

Fast Running Friend Workout - 2014-12-27 09:16:06
Workout Totals: Distance20.074Time2:36:31.60Pace7:47.85
Total of 20. Ran with all of the kids today. William did 1.5, Stephen 0.5, Jenny, Julia, Joseph, and Jacob 4, Benjamin 15. Joseph was eager to run a faster pace, so I had him help me block the wind for Jenny and Julia - although they commented as little as he is he was not providing much of a wind block. Jacob did not need a wind block but was happy to use it.
Leg 1:Distance1.000Time8:41.60Pace8:41.60
With William.
Leg 2:Distance4.000Time33:09.50Pace8:17.38
With Jenny, Julia, Joseph, and Jacob out-and-back in the canyon.
Leg 3:Distance0.574Time4:55.70Pace8:35.16
With Benjamin, Stephen and William.
Leg 4:Distance14.500Time1:49:44.80Pace7:34.12
With Benjamin.

White Crocs 1 Miles: 20.07
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sun, Dec 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Mon, Dec 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2014-12-29 09:28:40
Workout Totals: Distance13.000Time1:55:33.20Pace8:53.32
Today was a snowy slow run, but we got through it. I did a total of 13, Benjamin 10, other kids ran their usual distances except for Julia who had sharp hip pain and could not run.
Leg 1:Distance3.000Time28:18.60Pace9:26.20
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance1.000Time10:44.00Pace10:44.00
With William, Benjamin, Joseph, and Jenny.
Leg 3:Distance0.500Time5:39.90Pace11:19.80
With Benjamin and Stephen.
Leg 4:Distance8.500Time1:10:50.70Pace8:20.08
With Benjamin. We finally found a stretch that was decent and went back and forth on it.

White Crocs 1 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Dec 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-12-30 11:30:29
Workout Totals: Distance12.040Time1:40:32.30Pace8:21.02
Another snowy run. I did 12, kids ran their usual distances except for Julia who did only 2 due to her hip that started to hurt.
Leg 1:Distance2.040Time18:36.50Pace9:07.30
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance1.000Time8:12.30Pace8:12.30
With Jenny, Julia, Joseph, Jacob, and Benjamin.
Leg 3:Distance1.000Time9:12.00Pace9:12.00
Dropped off Jacob, and Julia, picked up William.
Leg 4:Distance0.500Time4:57.40Pace9:54.80
With Benjamin and Stephen.
Leg 5:Distance7.500Time59:34.10Pace7:56.55
With Benjamin.

White Crocs 1 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Dec 31, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-12-31 12:51:20
Workout Totals: Distance12.000Time1:36:44.90Pace8:03.74
Another cold snowy run. Kids ran their usual distances.
Leg 1:Distance2.000Time17:11.30Pace8:35.65
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance1.000Time8:50.40Pace8:50.40
Added Benjamin to the earlier group.
Leg 3:Distance1.000Time8:49.70Pace8:49.70
Dropped off Julia and Jacob, picked up William.
Leg 4:Distance0.500Time5:00.70Pace10:01.40
With Benjamin and Stephen.
Leg 5:Distance7.500Time56:52.80Pace7:35.04
With Benjamin.

White Crocs 1 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
354.622.003.887.37367.87
Black Crocs Miles: 272.13White Crocs 1 Miles: 95.73
Night Sleep Time: 213.00Nap Time: 1.00Total Sleep Time: 214.00
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