Breaking the Wall

Salt Lake Track Club 5 K

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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: 72.31 Year: 3105.12
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
3701.67104.22263.7561.624131.26
Green Crocs 6 Miles: 580.70Green Crocs 7 Miles: 1337.47Schwinn Double Stroller Miles: 29.02Saucony Type A Miles: 37.16Black Crocs Miles: 1482.33Nike Double Stroller Miles: 32.56Bare Feet Miles: 12.50White Crocs 1 Miles: 95.73
Night Sleep Time: 2183.50Nap Time: 43.00Total Sleep Time: 2226.50
Wed, Jan 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2014-01-01 08:29:27
Workout Totals
Distance Time Pace
Leg 1
Distance Time Pace Comment
3 25:11.10. 8:23.70  
Split# Distance Time Pace Comment
1 3.000 25:11.10 8:23.70 With Joseph, Jacob, and Benjamin. Jacob has moved now to 3 miles/2 miles a day alternating pattern, Joseph is moving to 4/3.
Leg 2
Distance Time Pace Comment
3.05 24:38.70. 8:04.82  
Split# Distance Time Pace Comment
1 3.050 24:38.70 8:04.82 With Benjamin to the 3 mile mark and a little back.
Leg 3
Distance Time Pace Comment
2.95 21:46.60. 7:22.92  
Split# Distance Time Pace Comment
1 1.000 5:15.50 5:15.50 Finally my lower back bruise healed enough to where I could go under 5:20. Benjamin made me run the first 200 in 36, then heeding my plea eased off to 5:20 pace. He tried to turn up the heat a few times, but I could not respond, so we kept it there. The pace combined with some dust particles in the air from the inversion aggravated my cough and I felt like I was going to choke, but I made it to the finish. We recalled the incident a little over a year ago when I pulled Benjamin through a 5:13 mile and we still had 0.5 left - he started pleading - Daddy, don't speed up! Now the roles are reversed.
2 0.000 0:00.20 0:00.00 Shaky hand on the split button.
3 1.950 16:30.90 8:28.15 Cool-down to the house.
Leg 4
Distance Time Pace Comment
3 26:01.60. 8:40.53 With Julia.
Split# Distance Time Pace Comment
1 3.000 26:01.60 8:40.53  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Jan 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.001.500.0013.20

Fast Running Friend Workout - 2014-01-02 08:10:33
Workout Totals
Distance Time Pace
13.200 1:44:57.70 7:57.10
13.2 miles today. Benjamin did 9, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1, and Stephen 0.25.
Leg 1
Distance Time Pace Comment
4 33:47.10. 8:26.77 With Joseph. Jacob and Benjamin joined us for the first mile, then turned around.
Split# Distance Time Pace Comment
1 4.000 33:47.10 8:26.77  
2 0.000 0:00.00   Pressed the wrong button.
Leg 2
Distance Time Pace Comment
7.2 55:15.90. 7:40.54 With Benjamin
Split# Distance Time Pace Comment
1 3.750 30:29.40 8:07.84 To the magic 3.5 mark in the Provo Canyon via a detour to the Canyon View Park bathroom.
2 1.500 8:00.70 5:20.47 More or less evenly pace. The target was 5:36 pace (8:24), but we got into 5:20 groove and stayed there. I had to work very hard, but survived. Benjamin said it felt harder than it should have, but he was the one pushing the pace and I kept having to tell him to slow down.
3 1.950 16:45.80 8:35.79 Cool-down to the house.
Leg 3
Distance Time Pace Comment
2 15:54.70. 7:57.35 Caught up to Julia and then ran with her.
Split# Distance Time Pace Comment
1 2.000 15:54.70 7:57.35  

Green Crocs 6 Miles: 13.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Jon on Fri, Jan 03, 2014 at 18:47:54 from 107.203.52.135

Sasha, are the featured announcements ever going to change?

Fri, Jan 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-01-03 08:13:30
Workout Totals
Distance Time Pace
12.000 1:38:15.30 8:11.27
Easy run with the kids today. Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 25:37.00. 8:32.33 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:37.00 8:32.33  
Leg 2
Distance Time Pace Comment
6 46:45.70. 7:47.62 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 46:45.70 7:47.62  
Leg 3
Distance Time Pace Comment
3 25:52.60. 8:37.53 With Julia.
Split# Distance Time Pace Comment
1 3.000 25:52.60 8:37.53  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Sat, Jan 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.003.003.000.0020.00

Fast Running Friend Workout - 2014-01-04 08:14:46
Workout Totals
Distance Time Pace
20.000 2:31:15.90 7:33.80
20 mile run. After the lesson in the last 6 miles of Rocket City I decided to be diligent about making sure my long runs are 20, and that I do at least some fast running in the second half of it. Benjamin did 12, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1. Benjamin and I did 2+1 tempo, then I did some more tempo running afterwards.
Leg 1
Distance Time Pace Comment
4 33:14.70. 8:18.68 With Joseph to 800 N bridge and back.
Split# Distance Time Pace Comment
1 4.000 33:14.70 8:18.68  
Leg 2
Distance Time Pace Comment
4.9 40:05.10. 8:10.84 Pre-tempo warm-up/mileage with Benjamin. We ran to the 4 mile mark in the canyon taking a detour to the bathroom and then returned to a little bit past the 3.5 mark. We discovered that a portion of the trail where we originally wanted to do the tempo was covered with ice enough that we would want to change the workout.
Split# Distance Time Pace Comment
1 4.900 40:05.10 8:10.84  
Leg 3
Distance Time Pace Comment
2 11:01.50. 5:30.75 2 mile tempo down the canyon - well, the last half was already out of the canyon because we could not go up very far. The target was 5:20 pace for Benjamin. My goal was to hang on until I get dropped then survive. Benjamin pulled me through the first mile in 5:19, then the headwind started and we both slowed down, but I did quite a bit more than him. He ran 10:43 (last mile 5:24), my last mile was 5:42.
Split# Distance Time Pace Comment
1 2.000 11:01.50 5:30.75  
Leg 4
Distance Time Pace Comment
1.1 9:58.50. 9:04.09 Recovery jog
Split# Distance Time Pace Comment
1 1.100 9:57.30 9:03.00  
2 0.000 0:01.20 0:00.00 False start.
Leg 5
Distance Time Pace Comment
2 14:58.60. 7:29.30 Back to the house with a mile interval from marker 2 to marker 1.
Split# Distance Time Pace Comment
1 1.000 5:33.10 5:33.10 Mile interval. I did not push myself to the limit here because I still had 7 more miles after that. Benjamin gave it a good push and ran 5:12.
2 1.000 9:25.50 9:25.50 Cool-down to the house.
Leg 6
Distance Time Pace Comment
3 22:13.00. 7:24.33 Ran the first mile with Julia, then sped up. Shortly before the mouth of the canyon Jason Witt, a 13:58 5000 BYU runner caught up to me and I joined him for a mile up the canyon to my turnaround. We ran it in about 6:20.
Split# Distance Time Pace Comment
1 0.000 0:00.20 0:00.00 Shaky hand.
2 3.000 22:12.80 7:24.27  
Leg 7
Distance Time Pace Comment
3 19:44.50. 6:34.83 On the way back I did a 2 mile tempo from marker 3 to marker 1 the cooled down a mile.
Split# Distance Time Pace Comment
1 2.000 11:56.60 5:58.30 I felt better than last week, could run sub-6:00 towards the end of 20, but I had to focus and push.
2 1.000 7:47.90 7:47.90 Cool-down.

Green Crocs 6 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Jan 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. It was a Fast Sunday. Read the biography of Joseph Fielding Smith in the new manual. An interesting detail - Salt Lake Tribute got quoted there. In a good way, too - when he died, even the Salt Lake Tribune had something good to say about him that it really did not have to. My take from the reading was that it is very refreshing to study the real history of the LDS Church, rather than just the specially selected controversial parts that frequently pop up in various discussions.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Mon, Jan 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-01-06 08:23:58
Workout Totals
DistanceTimePace
12.0001:34:09.407:50.78
Total of 12. Benjamin did 9, Joseph and Jacob 3, Julia 4, Jenny was not feeling well and ran only 3, William 1.
Leg 1
DistanceTimePaceComment
325:52.20.8:37.40With Benjamin, Joseph, and Jacob on the little boy course.
Split#DistanceTimePaceComment
13.00025:52.208:37.40
Leg 2
DistanceTimePaceComment
646:22.10.7:43.68With Benjamin. Caught up to Sarah and blocked the wind for her for about half a mile in the canyon.
Split#DistanceTimePaceComment
16.00046:22.107:43.68
Leg 3
DistanceTimePaceComment
321:55.10.7:18.37Alone.
Split#DistanceTimePaceComment
13.00021:55.107:18.37

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Tue, Jan 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-01-07 08:40:36
Workout Totals
Distance Time Pace
12.100 1:33:44.40 7:44.83
Total of 12. Benjamin did 9.5, Jenny 1, Julia was sick, did not run, Joseph got a cough, so we turned around early, he did only 1.1, Jacob did 2.1, William 1. Benjamin and I did a workout 2x2 miles in the Provo Canyon. Details below.
Leg 1
Distance Time Pace Comment
2.1 17:51.00. 8:30.00 With Benjamin, Joseph, and Jacob. We dropped Joseph off after 1.1.
Split# Distance Time Pace Comment
1 1.100 9:43.90 8:50.82 Joseph was coughing, so we turned around early.
2 1.000 8:07.10 8:07.10 Jacob was quite feisty towards the end.
Leg 2
Distance Time Pace Comment
1.5 12:39.50. 8:26.33 Warm-up to the start of the tempo.
Split# Distance Time Pace Comment
1 1.500 12:39.50 8:26.33  
Leg 3
Distance Time Pace Comment
2 12:17.30. 6:08.65 Up the Provo Canyon. Got some headwind. First mile was 6:03. In the second mile Benjamin dropped me, but he could only run 6:06 himself. He was quite frustrated afterwards and did not want to do a second repeat.
Split# Distance Time Pace Comment
1 2.000 12:17.30 6:08.65  
Leg 4
Distance Time Pace Comment
0.5 4:48.30. 9:36.60 During the recovery jog I convinced Benjamin he needed to rise about the frustration and work on mental toughness. I said I did not care if he ran it in 11:20, but he needed to start and finish the downhill/downwind repeat.
Split# Distance Time Pace Comment
1 0.500 4:48.30 9:36.60  
Leg 5
Distance Time Pace Comment
2 10:56.10. 5:28.05 Benjamin surprised me here. He found the toughness to do it, and to do it fast. He dropped me shortly before the end of the first mile, which he did in 5:17 - I had 5:19. In the second mile he sped up while I slowed down. He ended up with 10:31. He later told me he said a prayer that he would have the mental strength to finish the workout, and then he ran with faith.
Split# Distance Time Pace Comment
1 2.000 10:56.10 5:28.05  
Leg 6
Distance Time Pace Comment
1.5 13:50.80. 9:13.87 Cool-down to the house.
Split# Distance Time Pace Comment
1 1.500 13:50.80 9:13.87  
Leg 7
Distance Time Pace Comment
1 9:28.80. 9:28.80 With William.
Split# Distance Time Pace Comment
1 1.000 9:28.80 9:28.80  
Leg 8
Distance Time Pace Comment
1.5 11:52.60. 7:55.07 Alone.
Split# Distance Time Pace Comment
1 1.500 11:52.60 7:55.07  

Green Crocs 6 Miles: 12.10
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Wed, Jan 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2014-01-08 07:56:14
Workout Totals
Distance Time Pace
12.050 1:54:49.20 9:31.72
Total of 12. A very slippery day. Benjamin did 9, Jenny 1, Julia 1, Joseph and Jacob 2, William 1. Joseph, Julia, and Jenny are recovering from their colds.
Leg 1
Distance Time Pace Comment
2.05 20:03.60. 9:47.12 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 2.050 20:03.60 9:47.12  
Leg 2
Distance Time Pace Comment
7 1:06:49.10. 9:32.73 With Benjamin. Discussed vectors, planes, and their normal vectors. He appreciates such discussions more than he used to now that he is going to BYU and taking 300 level math classes.
Split# Distance Time Pace Comment
1 7.000 1:06:49.10 9:32.73  
Leg 3
Distance Time Pace Comment
3 27:56.50. 9:18.83 Alone. Very slippery.
Split# Distance Time Pace Comment
1 3.000 27:56.50 9:18.83  

Green Crocs 6 Miles: 12.05
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Thu, Jan 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2014-01-09 07:51:12
Workout Totals
Distance Time Pace
12.050 1:58:37.70 9:50.68
Another slippery day. Total of 12. Benjamin did 9, Jenny 2, Julia 1, Joseph and Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
2.05 22:08.60. 10:48.10  
Split# Distance Time Pace Comment
1 2.050 22:08.60 10:48.10  
Leg 2
Distance Time Pace Comment
7 1:06:42.70. 9:31.81 With Benjamin. Discussed his Math 314 and 334 homework. Derived the formula for midpoint coordinates of a segment, reviewed normal vectors, proved L'Hopital's rule, reviewed the derivation of scalar product as a function of absolute values and the cosine of the angle between them from the law of cosines. We are still at the level where I can teach him in Math 314 (Mutlivariable Calculus), in 334 (Ordinary Differential Equations) I am remembering things as he is learning them, pretty soon I'll be just learning alongside. But it sure feels good to drop your kid off at college - he has to be dropped off because he is still too young to drive.
Split# Distance Time Pace Comment
1 7.000 1:06:42.70 9:31.81  
Leg 3
Distance Time Pace Comment
3 29:46.40. 9:55.47  
Split# Distance Time Pace Comment
1 3.000 29:46.40 9:55.47 Alone. This was quite remarkable. The traction was bad enough for me to barely break 10:00 pace.

Green Crocs 6 Miles: 12.05
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Jan 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2014-01-10 08:17:30
Workout Totals
Distance Time Pace
12.050 1:45:33.50 8:45.60
Total of 12. Benjamin did 9, Jenny 2, Julia 1, Joseph and Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
2.05 19:04.00. 9:18.05 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 2.050 19:04.00 9:18.05  
Leg 2
Distance Time Pace Comment
7 1:01:32.00. 8:47.43 With Benjamin. We actually averaged sub-9:00. This was quite remarkable.
Split# Distance Time Pace Comment
1 7.000 1:01:32.00 8:47.43  
Leg 3
Distance Time Pace Comment
3 24:57.50. 8:19.17 Alone. I averaged sub-8:20. This was even more remarkable.
Split# Distance Time Pace Comment
1 3.000 24:57.50 8:19.17  

Green Crocs 7 Miles: 12.05
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Jan 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.050.000.002.0020.05

Fast Running Friend Workout - 2014-01-11 07:39:05
Workout Totals
Distance Time Pace
20.050 2:36:23.20 7:47.99
20 miles total. Chad and his friend Dave joined us today. Benjamin did 12, Jenny 4, Julia 1, Joseph and Jacob 2, William 1. We did a 2x1 mile workout in the canyon - there was a little bit of clear space there.
Leg 1
Distance Time Pace Comment
3 24:55.80. 8:18.60 With Chad, and Dave.
Split# Distance Time Pace Comment
1 3.000 24:55.80 8:18.60  
Leg 2
Distance Time Pace Comment
2.05 17:39.20. 8:36.68 With Benjamin, Joseph, and Jacob, as well as Chad and Dave.
Split# Distance Time Pace Comment
1 2.050 17:39.20 8:36.68  
Leg 3
Distance Time Pace Comment
0.3 2:36.80. 8:42.67 Realized I needed to go to the bathroom shortly after leaving the house.
Split# Distance Time Pace Comment
1 0.300 2:36.80 8:42.67  
Leg 4
Distance Time Pace Comment
3.3 25:45.30. 7:48.27 Ran to the Canyon View Park with Benjamin, Chad, and Dave.
Split# Distance Time Pace Comment
1 3.300 25:45.30 7:48.27  
Leg 5
Distance Time Pace Comment
1 5:12.00. 5:12.00 First mile interval. The plan was 5:20 pace to 0.75 then kick. Benjamin pulled me to 0.75 in 3:56 then he kicked in 71, I got 76. Chad and Dave were around 5:29-5:30.
Split# Distance Time Pace Comment
1 1.000 5:12.00 5:12.00  
Leg 6
Distance Time Pace Comment
1 9:20.90. 9:20.90 Recovery jog back up the canyon.
Split# Distance Time Pace Comment
1 1.000 9:20.90 9:20.90  
Leg 7
Distance Time Pace Comment
1 5:11.40. 5:11.40 Second repeat. Benjamin pulled me through the first 0.75 in 3:54, then shifted gears and ran 66 to finish in 5:00. The next gear was not coming to me easily, and I decided not to dig too deep given that I had to finish 20, so I just coasted to the finish in 77.
Split# Distance Time Pace Comment
1 1.000 5:11.40 5:11.40  
Leg 8
Distance Time Pace Comment
3.4 25:03.50. 7:22.21 Took Benjamin and Chad home.
Split# Distance Time Pace Comment
1 3.400 25:03.50 7:22.21  
Leg 9
Distance Time Pace Comment
5 40:38.30. 8:07.66 With Dave. Got talking and let the pace slip.
Split# Distance Time Pace Comment
1 5.000 40:38.30 8:07.66  

Green Crocs 6 Miles: 20.05
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Sun, Jan 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Talked to family in Russia on Skype. Benjamin got to practice his Russian which is getting decent. Went to church. Had a busy evening with the missionaries - they had two discussions in our ward.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Mon, Jan 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-01-13 07:58:27
Workout Totals
Distance Time Pace
12.000 1:37:01.50 8:05.12
12 total. Benjamin did 9, Joseph and Jacob 3, William 1, Jenny 3, Julia 2.
Leg 1
Distance Time Pace Comment
3 27:00.10. 9:00.03 With Benjamin, Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 27:00.10 9:00.03
Leg 2
Distance Time Pace Comment
6 47:46.50. 7:57.75 With Benjamin. Discussed vector and scalar products, and how to find the volume of a parallelepiped formed by three vectors in 3-D. My spell checker fussed about "parallelepiped" even after I double and triple checked the spelling, but the word is actually known to Russians well enough to be mentioned in a popular song.
Split# Distance Time Pace Comment
1 6.000 47:46.50 7:57.75
Leg 3
Distance Time Pace Comment
3 22:14.90. 7:24.97 Alone.
Split# Distance Time Pace Comment
1 3.000 22:14.90 7:24.97

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Tue, Jan 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.004.000.0012.20

Fast Running Friend Workout - 2014-01-14 08:00:01
Workout Totals
DistanceTimePace
12.2001:34:25.807:44.41
Total of 12. Did a workout with Benjamin 2x2 miles, up and down. Joseph did 4, Jacob 2, William 1, Jenny 3, Julia 2.
Leg 1
DistanceTimePaceComment
433:49.20.8:27.30With Joseph. Jacob did 2 with Benjamin in the meantime.
Split#DistanceTimePaceComment
14.00033:49.208:27.30
Leg 2
DistanceTimePaceComment
1.613:19.80.8:19.87Warm-up with Benjamin.
Split#DistanceTimePaceComment
11.60013:19.808:19.87
Leg 3
DistanceTimePaceComment
211:51.00.5:55.502 up the Provo Canyon. Was able to stay with Benjamin. It did help that he took the wind for me, there was plenty of it. First mile was 5:58, second in 5:53. I was happy to prove to myself that I can still run that stretch at sub-6:00 pace.
Split#DistanceTimePaceComment
12.00011:51.005:55.50
Leg 4
DistanceTimePaceComment
0.55:49.90.11:39.80Very slow recovery jog.
Split#DistanceTimePaceComment
10.5005:49.9011:39.80
Leg 5
DistanceTimePaceComment
210:49.50.5:24.75Benjamin was on the move. Opened with a 76 quarter, at that point I decided I needed to drop back. His first mile was 5:07, mine 5:21. He then did 2:41 "resting" half followed by 2:32 - 10:20 total and 5:13 for the last mile. I closed in 5:28 improving my time from last week by 7 seconds.
Split#DistanceTimePaceComment
12.00010:49.505:24.75
Leg 6
DistanceTimePaceComment
1.614:50.10.9:16.31Cooldown with Benjamin.
Split#DistanceTimePaceComment
11.60014:50.109:16.31
Leg 7
DistanceTimePaceComment
0.53:56.30.7:52.60Added a little extra.
Split#DistanceTimePaceComment
10.5003:56.307:52.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Jan 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-01-15 08:21:33
Workout Totals
Distance Time Pace
12.000 1:34:47.20 7:53.93
12 miles total. Joseph and Jacob did 3, Benjamin 9, Jenny 4, Julia 3, William 1.
Leg 1
Distance Time Pace Comment
3 26:10.10. 8:43.37 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:10.10 8:43.37  
Leg 2
Distance Time Pace Comment
6 47:40.40. 7:56.73 With Benjamin. Discussed how to calculate the distance from a point to a place given the equation of the plane and coordinates of the point - BYU Math 314.
Split# Distance Time Pace Comment
1 6.000 47:40.40 7:56.73  
Leg 3
Distance Time Pace Comment
3 20:56.70. 6:58.90 Alone. Went a little quicker - no conversation partner to distract me.
Split# Distance Time Pace Comment
1 3.000 20:56.70 6:58.90  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Thu, Jan 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.002.0012.60

Fast Running Friend Workout - 2014-01-16 08:10:38
Workout Totals
Distance Time Pace
12.600 1:41:53.10 8:05.17
Total of 12.6. Joseph did 4, Jacob 2, William 1, Benjamin 10.6, Jenny 4, Julia 3. Benjamin and I did a workout - 2x1 mile down the canyon, details below.
Leg 1
Distance Time Pace Comment
4 34:31.20. 8:37.80 With Joseph.
Split# Distance Time Pace Comment
1 4.000 34:31.20 8:37.80  
Leg 2
Distance Time Pace Comment
3.3 28:15.20. 8:33.70 With Benjamin to the start of the magic canyon mile.
Split# Distance Time Pace Comment
1 3.300 28:15.20 8:33.70  
Leg 3
Distance Time Pace Comment
1 5:05.00. 5:05.00 Benjamin's assignment was to run 76,75,74,74. My goal was to make it to the half mark and then not plop too badly. We both reached our goals, except the pacing was a little erratic. We opened with 75, then 76, then Benjamin dropped me and finished in 4:59. Nevertheless I ran my fastest mile of the year.
Split# Distance Time Pace Comment
1 1.000 5:05.00 5:05.00  
Leg 4
Distance Time Pace Comment
1 9:46.00. 9:46.00 Recovery jog back to the start of the magic canyon mile.
Split# Distance Time Pace Comment
1 1.000 9:46.00 9:46.00  
Leg 5
Distance Time Pace Comment
1 5:07.00. 5:07.00 Benjamin's assignment on this one was 76,75,74,68. My goal was to make it to the half again. I reached my goal. Benjamin opened with 75 then 74, 72, and 70. His 72 was not even, though - around 1000 he really kicked into gear and dropped me. He ended up with 4:51, which is a 1 second course PR for him. Not bad for the conditions. The temperature was around 25 F, and we wore a lot of clothes. I felt the cold in particular in the last quarter when the oxygen update requirement starts going through the roof - felt like I could not quite get enough. First half was actually not too bad - probably because you can cheat for part of it and run anaerobically.
Split# Distance Time Pace Comment
1 1.000 5:07.00 5:07.00  
Leg 6
Distance Time Pace Comment
2.3 19:08.70. 8:19.43 Cool-down back to the house.
Split# Distance Time Pace Comment
1 2.300 19:08.70 8:19.43  

Green Crocs 6 Miles: 12.60
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Fri, Jan 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-01-17 07:49:23
Workout Totals
DistanceTimePace
12.0001:37:45.208:08.77
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 2, William 1.
Leg 1
DistanceTimePaceComment
326:48.90.8:56.30With Benjamin, Joseph, and Jacob.
Split#DistanceTimePaceComment
13.00026:48.908:56.30
Leg 2
DistanceTimePaceComment
650:08.30.8:21.38With Benjamin. We got immersed into a discussion of eigenvectors and eigenvalues (BYU Math 313 which he plans to challenge) and ended up on the wrong side of the 8:00 guy.
Split#DistanceTimePaceComment
16.00050:08.308:21.38
Leg 3
DistanceTimePaceComment
320:48.00.6:56.00I made up a little for the linear algebra slow-down earlier but did not want to run a tempo effort just to make the average sub-8:00.
Split#DistanceTimePaceComment
13.00020:48.006:56.00
20.0000:00.000:00.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Jan 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.751.255.000.0020.00

Fast Running Friend Workout - 2014-01-18 08:14:33
Workout Totals
Distance Time Pace
20.000 2:33:47.00 7:41.35
20 mile run. Benjamin did 12.9, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1. Benjamin and I did a workout - 1 mile tempo up the canyon, and then 4 mile down. Details below.
Leg 1
Distance Time Pace Comment
4 35:11.70. 8:47.92 With Joseph. Benjamin ran 2 with Jacob.
Split# Distance Time Pace Comment
1 4.000 35:11.70 8:47.92  
Leg 2
Distance Time Pace Comment
2.3 19:04.70. 8:17.70 Warm-up with Benjamin.
Split# Distance Time Pace Comment
1 2.300 19:04.70 8:17.70  
Leg 3
Distance Time Pace Comment
1 5:47.80. 5:47.80 Tempo mile up the canyon. Was happy to hit a solid sub-6:00.
Split# Distance Time Pace Comment
1 1.000 5:47.80 5:47.80  
Leg 4
Distance Time Pace Comment
2.1 20:10.30. 9:36.33 Recovery jog up the canyon.
Split# Distance Time Pace Comment
1 2.100 20:10.30 9:36.33  
Leg 5
Distance Time Pace Comment
4 22:43.80. 5:40.95 Tempo down the canyon from the Nunn's Park highway bridge to the magic spot on the trail exactly 4 miles away. Our splits were 5:47, 5:40, 5:40, 5:36. This run was easy for Benjamin, and not yet too hard for me either, but it provided good stimulus at the end of the week and in the middle of a long run.
Split# Distance Time Pace Comment
1 4.000 22:43.80 5:40.95  
Leg 6
Distance Time Pace Comment
1.5 13:55.90. 9:17.27 Cool-down to the house.
Split# Distance Time Pace Comment
1 1.500 13:55.90 9:17.27  
Leg 7
Distance Time Pace Comment
5.1 36:52.80. 7:13.88 Ran this one alone. Did a pickup for 2K in the middle.
Split# Distance Time Pace Comment
1 3.100 23:25.40 7:33.35 From the house to the magic spot in the canyon, then back to the 2 mile mark from the house - easy pace.
2 1.250 7:30.50 6:00.40 Tempo pickup. Struggled to keep the pace - had to concentrate.
3 0.750 5:56.90 7:55.87 Cool-down to the house.

Green Crocs 6 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Sun, Jan 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Jenny gave a talk in Sacrament on individual worth in which she recited the poem about the touch of the master's hand. Jacob gave a talk on baptism in Primary.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Mon, Jan 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2014-01-20 08:11:25
Workout Totals
Distance Time Pace
13.000 1:47:42.70 8:17.13
Easy run with the kids. Benjamin did 9, Jenny 4, Julia 4, Jacob 3, Joseph 3, William 1.
Leg 1
Distance Time Pace Comment
3 26:24.30. 8:48.10 With Joseph, Benjamin, and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:24.30 8:48.10  
Leg 2
Distance Time Pace Comment
6 48:29.60. 8:04.93  
Split# Distance Time Pace Comment
1 6.000 48:29.60 8:04.93 With Benjamin. Got talking about linear algebra and ended up on the wrong side of the 8:00 guy.
Leg 3
Distance Time Pace Comment
4 32:48.80. 8:12.20 With Julia.
Split# Distance Time Pace Comment
1 4.000 32:48.80 8:12.20  

Green Crocs 6 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Jan 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2014-01-21 07:56:45
Workout Totals
Distance Time Pace
12.000 1:34:15.30 7:51.27
Total of 12. Benjamin did 10, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1. Benjamin and I did a 3 mile tempo down the Provo Canyon, details below.
Leg 1
Distance Time Pace Comment
4 34:53.40. 8:43.35 With Joseph. Benjamin ran 2 with Jacob in the meantime.
Split# Distance Time Pace Comment
1 4.000 34:53.40 8:43.35  
Leg 2
Distance Time Pace Comment
3.75 32:27.50. 8:39.33 Since both Benjamin and I would have been out of miles for the day if we ran to the start of the tempo from the house, we drove out to the 1.5 mile mark. From there we ran to Nunn's Park for a warm-up.
Split# Distance Time Pace Comment
1 3.750 32:27.50 8:39.33  
Leg 3
Distance Time Pace Comment
3 16:01.50. 5:20.50 Benjamin's assignment was to pace me through the 3 miles at 5:20 but if I could not do it, run whatever pace I could. This was to give him a break. I figured that if I gave him a hard target of 5:20 pace with the permission to drop me, he would run something like 15:40-15:45 and that may end up being too hard at this point. I think the choice of pacing was good - he still had to work to run 16:01, but I could tell he was edging to go faster - I had to slow him down several times because I was reaching my limit. With the cold weather and hands in gloves I did not dare use the split button. The first mile, which has more downhill was 5:15. Then Benjamin gave me a break and ran 5:25. He tried to pick it up right after 1.5, but I would not let him. I did let him hit a 78 quarter immediately after the first mile, and that thoroughly knocked me out. But I survived and managed 5:21 for the last mile. This is an improvement for me - actually quite decent for the cold weather. I am feeling a change that might be age related - in the past when I approached my limit and the pace increased it would hurt and I would have at least half a mile in the extreme pain zone before I had to slow down. Now I am running and it feels almost easy, but when the pace increases I have nothing even for 200 meters.
Split# Distance Time Pace Comment
1 3.000 16:01.50 5:20.50  
Leg 4
Distance Time Pace Comment
1.25 10:52.90. 8:42.32 Cool-down.
Split# Distance Time Pace Comment
1 1.250 10:52.90 8:42.32  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From notoldjustolder on Thu, Jan 23, 2014 at 11:23:26 from 216.241.199.43

Sasha, I know how you feel. At least its not "hot flashes". Plain and simple, it is "TMB" diagnosed, and there is nothing we can do about it in this life. I got it too and have the birth certificate as proof. I still feel 18 most of the time, just not when I try to run fast. Age gracefully:)

"Too Many Birthdays"

From Sasha Pachev on Thu, Jan 23, 2014 at 13:59:34 from 69.28.149.129

Ryan - I actually do not mind being older, and experiencing signs of age, in a way I enjoy it. Having the children around that are on top of things compensates plentifully for the initially small, and eventually greater loss of speed. When I was younger I never thought it would compensate so perfectly and in such a fulfilling way. What a pleasant surprise! So from this, some advice to the younger generation - have the faith to have the children, adopt if they are not coming naturally. Do what it takes to teach them the value of discipline and hard work. Teach them to know the Lord Jesus Christ and follow His example. You will get old some day, and if all you've got is your own running, as you watch it disintegrate, first slowly and then much faster, you will not be happy. You can try to find joy in your professional non-running success, but it can only go so far. But the best of your own running or professional life will dim in comparison with the joy of a parent, and you will not miss this slowdown at all.

From Rob Murphy on Thu, Jan 23, 2014 at 14:05:27 from 163.248.33.220

I hear you Sasha. I get much more satisfaction out of the success of the runners I coach than I do out of my own.

Wed, Jan 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-01-22 08:09:58
Workout Totals
Distance Time Pace
12.040 1:33:33.80 7:46.26
Easy run. Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 25:11.20. 8:23.73 With Benjamin, Joseph, and Jacob. Joseph picked it up a little at the end and finished in 25:02 - Benjamin followed him for supervision. I stayed back with Jacob. We must be an interesting group of runners - ages 40, 14, 9, and 7 running together.
Split# Distance Time Pace Comment
1 3.000 25:11.20 8:23.73  
Leg 2
Distance Time Pace Comment
6 45:36.40. 7:36.07 With Benjamin. He has been having problems with back tension when he sleeps. He always wakes up with a tense back. It loosens up after a run. Today it was more tense than usual. We stopped in the middle of the run and I massaged it.
Split# Distance Time Pace Comment
1 6.000 45:36.40 7:36.07  
Leg 3
Distance Time Pace Comment
1 6:39.20. 6:39.20 Added a mile on my own on the little boy course.
Split# Distance Time Pace Comment
1 1.000 6:39.20 6:39.20  
Leg 4
Distance Time Pace Comment
2.04 16:07.00. 7:54.02 With William and Julia running ahead of us.
Split# Distance Time Pace Comment
1 1.000 9:13.30 9:13.30 With William.
2 1.040 6:53.70 6:37.79 Alone.

Green Crocs 6 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Jan 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2014-01-23 08:15:24
Workout Totals
DistanceTimePace
12.0001:36:58.208:04.85
Total of 12. A stomach bug is visiting our family. Appears to be of the one day variety involving the loss of appetite, inability to digest, vomiting, etc. First Matthew got it, then it moved to others. Stephen and I are the only one who managed to miss it - sort of. I noticed the symptoms of reduced appetite and decided to cut down food intake to the minimum needed to get by with the idea to starve the bug down before it starves me down. Benjamin did 9, Jenny did not run, Julia 2, Joseph 4, Jacob and William did not run.
Leg 1
DistanceTimePaceComment
435:58.20.8:59.55With Benjamin and Joseph. Joseph struggled with the pace. When he got home he had reduced appetite and stomach pain but did not throw up.
Split#DistanceTimePaceComment
14.00035:58.208:59.55
Leg 2
DistanceTimePaceComment
0.54:04.10.8:08.20With Benjamin on the little boy course.
Split#DistanceTimePaceComment
10.5004:04.108:08.20
Leg 3
DistanceTimePaceComment
0.52:28.70.4:57.40Did a pickup with Benjamin on the little boy course. It is a slight downhill but has three turns, two of them cannot be taken wide. I suffered but did not get dropped.
Split#DistanceTimePaceComment
10.5002:28.704:57.40
Leg 4
DistanceTimePaceComment
432:33.90.8:08.48Julia ran the first mile with us. Then she was feeling tired and turned around. Benjamin and I continued. Towards the end Benjamin started to feel unusually tired. He also picked up the bug.
Split#DistanceTimePaceComment
14.00032:33.908:08.48
Leg 5
DistanceTimePaceComment
321:53.30.7:17.77Alone.
Split#DistanceTimePaceComment
13.00021:53.307:17.77
Leg 6
DistanceTimePaceComment
00:00.00.0:00.00Accidentally pressed the button. Need the split delete feature in the Fast Running Friend but everything in the due order - a good GPS driver first.
Split#DistanceTimePaceComment
10.0000:00.000:00.00
20.0000:00.000:00.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Fri, Jan 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

Fast Running Friend Workout - 2014-01-24 08:07:32
Workout Totals
DistanceTimePace
10.5601:22:16.007:47.42
Total of 10.5. This was strategic. I still have appetite, although reduced, and have not yet thrown up, but applying the law of the partially clogged pipe - if you dump a little bit at a time it may just flow through, but if you dump a lot at once it will clog completely, I have been taking food in small portions and survived so far. Given the race tomorrow, and the possibility of not being able to eat at all before then I reduced the mileage a little to have at least some glycogen in the legs. Benjamin did 3, Joseph and Jacob 1, William 0.5, Julia and Jenny 1.
Leg 1
DistanceTimePaceComment
1.029:08.90.8:58.14With Benjamin, Joseph and Jacob. Joseph and Jacob are both recovering from the stomach bug, and they were still not 100%, so we kept it short. Benjamin threw up last night so he was struggling today. Hopefully he can recover for the race tomorrow.
Split#DistanceTimePaceComment
11.0209:08.908:58.14
Leg 2
DistanceTimePaceComment
2.0416:55.30.8:17.70With Benjamin. Discussed the difference between racing an immediately all out 10 K after running near all out 20 miles vs racing all out 10 K after a 24 hour fast. We agreed that the post-fast performance would be faster. Jack Daniels in The Running Formula has a story about a runner that ran a 10 K PR after a 36 hour fast forced by a stomach problem. Since that experienced he started fasting before his 10 K races and apparently had success. I would like to know who that runner was as well as his time, but I think it is safe to guess it was sub-30:00, otherwise I imagine Jack Daniels would not have considered telling about it. That is an odd outlier, though. There is a lot of evidence that the principle of the toothpaste tube applies to glycogen availability. A full tube is easier to squeeze. So if your glycogen is low, you will have a hard time getting going at 5 K intensity because even though there is more than enough glycogen for the job the body will trigger a defensive energy conservation mechanism designed to keep you from complete depletion.
Split#DistanceTimePaceComment
12.04016:55.308:17.70
Leg 3
DistanceTimePaceComment
0.54:40.50.9:21.00With William.
Split#DistanceTimePaceComment
10.5004:40.509:21.00
Leg 4
DistanceTimePaceComment
751:31.30.7:21.61Alone.
Split#DistanceTimePaceComment
17.00051:31.307:21.61

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Jan 25, 2014
Race: Salt Lake Track Club 5 K (3.107 Miles) 00:17:22, Place overall: 21, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.820.000.003.2116.03

Fast Running Friend Workout - 2014-01-25 09:21:14
Workout Totals
Distance Time Pace
16.034 2:09:11.20 8:03.42
Ran in the SLC Track Club 5 K. Got 17:22, was third master. This was the most competitive 5 K I've ever run in. With my time, which was not great, but not too slow either I got 21st place. Riley won with 15:06. I think there were 8 people under 16:00. Jake was pushed down to 5th with 15:33. So 5:00 pace for a 5K at 4300 feet of altitude was good only for 5th in a local race in a city of about a million. That is good. We have more good runners and they are racing. Benjamin struggled with the consequences of the stomach bug he caught over the last week, but managed to run 16:52, good enough for 14th overall. This is quite remarkable given that yesterday morning he was so sick he could not run 8:00 pace. Details below. Benjamin did 8.5, Jenny 2, Julia 1.5, Joseph and Jacob 3, William 1, Stephen 0.5 - his first half mile. I do not think I've ever had a non-potty-trained kid run that far.
Leg 1
Distance Time Pace Comment
3.207 26:39.90. 8:18.88 Warm-up with Steve Ashbaker. Benjamin joined us for part of it.
Split# Distance Time Pace Comment
1 0.900 7:34.10 8:24.56 Warm-up.
2 0.107 0:32.90 5:07.48 Stride from marker 9 of the 15 K to marker 6 of the 10 K. Thus the precise distance.
3 2.200 18:32.90 8:25.86 Warm-up continues. Colin and Josh E from the blog joined us. Right before the start I felt something in my stomach like it lacked the ability to digest and thought it was a good idea that it was relatively empty.
Leg 2
Distance Time Pace Comment
3.107 17:22.90. 5:35.66 The race.
Split# Distance Time Pace Comment
1 1.000 5:23.70 5:23.70 It actually felt relatively easy. I though I might be able to dip under 17:00. I could tell that Benjamin was struggling. I knew he saw his split at 1000, which was 3:20, tried to speed up, but did not disappear into the distance and was still only a couple of seconds ahead of me at the mile.
2 1.000 5:40.20 5:40.20 I started struggling in this mile. All of a sudden the leg strength was gone. I noticed the split of 8:29 at the turnaround - Benjamin had 8:24, and 10:16 at 3 K. Benjamin had 10:52 at 2 miles, and I could tell he was suffering.
3 1.107 6:19.00 5:42.37 Did not hit the split button at mile 3, but saw that it was 16:47, so 5:43 for the mile. Got passed by Colin and Dennis Simonaitis - tried to latch on, but lacked the strength. Dennis bumped me from second to third in the masters. Walter was ahead and I was gradually coming up on him, but could not quite get him. Dennis ended up winning the masters with 17:04, Walter was second with 17:11. At this point I felt I did not have another gear so I was just coasting to the finish. Was pleased to see Benjamin open the gap and finish in 16:52.
Leg 3
Distance Time Pace Comment
4.15 35:47.90. 8:37.57 Cool-down with Steve Ashbaker and Benjamin. Steve struggled today also dealing with the consequences of a recent illness, but his was different - just plain flu, not stomach. But he still managed 17:45.
Split# Distance Time Pace Comment
1 4.150 35:47.90 8:37.57  
Leg 4
Distance Time Pace Comment
0.5 6:23.80. 12:47.60 At home with Stephen. This was his first half mile. I think he could have gone much faster but he was wearing the pants that were falling off. Will fix that oversight next time.
Split# Distance Time Pace Comment
1 0.500 6:23.80 12:47.60  
Leg 5
Distance Time Pace Comment
3 26:35.90. 8:51.97 With Joseph and Jacob. They were finally healthy enough to run 3 miles.
Split# Distance Time Pace Comment
1 3.000 26:35.90 8:51.97  
Leg 6
Distance Time Pace Comment
1 7:10.00. 7:10.00 Alone.
Split# Distance Time Pace Comment
1 1.000 7:10.00 7:10.00  
Leg 7
Distance Time Pace Comment
1.07 9:10.80. 8:34.77 With William.
Split# Distance Time Pace Comment
1 1.070 9:10.80 8:34.77  

Green Crocs 6 Miles: 16.03
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From RileyCook on Sat, Jan 25, 2014 at 16:30:38 from 73.52.134.194

Congrats on the top-3 master's finish Sasha, and a good race for Benjamin as well.

You're right this was a very deep field. I thought Draper Days was pretty deep last summer, but I think this may have beaten it.

From Glory in the long run on Sat, Jan 25, 2014 at 18:41:21 from 174.27.242.25

Sasha, thanks so much for always writing an interesting report, and for being innovative and tech savvy, and for making this blog. Peace my friend.

From CollinAnderson on Sat, Jan 25, 2014 at 18:51:00 from 70.208.26.209

Good race today. You guys ran well for having been sick this week! See you at the 10k.

From Matt Poulsen on Sat, Jan 25, 2014 at 19:05:49 from 50.168.224.197

Nice job today, Sasha.

From scottkeate on Sun, Jan 26, 2014 at 00:14:48 from 98.202.116.66

Nice job, Sasha! It was a strong field today. Pretty cool to experience so many fast folks in a cold, January 5K.

From Jake K on Sun, Jan 26, 2014 at 20:30:00 from 67.177.11.154

It's definitely a good sign when 15:30 is OFF the podium. It should be that way with all the talent we have in this area. Going to be a fun year!

Sun, Jan 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We got a new Bishopric. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Mon, Jan 27, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-01-27 08:15:56
Workout Totals
Distance Time Pace
12.040 1:38:03.10 8:08.63
Total of 12. Benjamin did 9, Jenny 3, Julia 3, Joseph 3, Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 26:19.90. 8:46.63  
Split# Distance Time Pace Comment
1 3.000 26:19.90 8:46.63 With Joseph, Jacob, and Benjamin.
Leg 2
Distance Time Pace Comment
6 47:37.80. 7:56.30 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:37.80 7:56.30  
Leg 3
Distance Time Pace Comment
2.04 14:42.70. 7:12.70 Alone.
Split# Distance Time Pace Comment
1 2.040 14:42.70 7:12.70  
Leg 4
Distance Time Pace Comment
1 9:22.70. 9:22.70 With William.
Split# Distance Time Pace Comment
1 1.000 9:22.70 9:22.70  

Green Crocs 6 Miles: 12.04
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Tue, Jan 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.003.000.0013.00

Fast Running Friend Workout - 2014-01-28 08:17:21
Workout Totals
Distance Time Pace
13.000 1:44:21.10 8:01.62
Total of 13. Benjamin did 10, Jenny 3, Julia 3, Joseph 4, Jacob 2, William 1. Benjamin and I did a tempo run, details below.
Leg 1
Distance Time Pace Comment
4 35:26.30. 8:51.58 With Joseph.
Split# Distance Time Pace Comment
1 4.000 35:26.30 8:51.58  
Leg 2
Distance Time Pace Comment
4.1 35:17.10. 8:36.37 Started at the 1.5 mark. Warm-up up the canyon to Nunn's Park.
Split# Distance Time Pace Comment
1 4.100 35:17.10 8:36.37  
Leg 3
Distance Time Pace Comment
3 16:32.90. 5:30.97 3 mile tempo down the canyon. Benjamin's assignment was 5:20 pace in the first 2 miles, then try to go sub-5:00 in the last mile. My goal was to make to hold on for as long as I could - I was still having stomach issues and could not eat very well over the last few days. It showed. I made it to 0.75 in 3:57 and had to drop back. My mile split was 5:21, followed by 5:41 and a heroic effort in the last mile which gave me only 5:30. Benjamin went through the mile in 5:16, followed by 5:21 and 5:04. He did open the kick with two 75 quarters, but then lacked the juice to keep it and slowed down to 77s. So his total time was 15:41 - a decent result for the weather and the pacing. For a comparison, last week I ran 16:01. So 30 second slow down, well maybe make it 20 given that last week Benjamin pulled me the entire time going my pace while today I was on my own for most of the run. I suppose the difference comes from low glycogen. A good way to look at it is this is marathon conditioning and will help deal with the last 10 miles.
Split# Distance Time Pace Comment
1 3.000 16:32.90 5:30.97  
Leg 4
Distance Time Pace Comment
0.9 7:13.40. 8:01.56 Cool-down to the car.
Split# Distance Time Pace Comment
1 0.900 7:13.40 8:01.56  
Leg 5
Distance Time Pace Comment
1 9:51.40. 9:51.40 With William.
Split# Distance Time Pace Comment
1 1.000 9:51.40 9:51.40  

Green Crocs 6 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Jan 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-01-29 08:08:05
Workout Totals
Distance Time Pace
12.040 1:34:06.30 7:48.96
Total of 12. Benjamin did 9, Joseph and Jacob 3, Jenny and Julia 3, William 1.
Leg 1
Distance Time Pace Comment
3 24:24.70. 8:08.23 With Benjamin, Joseph, and Jacob. Joseph and Jacob were quite aggressive in the last 1.5 running it in 11:19 for Jacob and 11:14 for Joseph, so around 7:30 pace. It is a good sign that they ran that pace on that course in the cold weather on their own initiative.
Split# Distance Time Pace Comment
1 3.000 24:24.70 8:08.23  
Leg 2
Distance Time Pace Comment
6 45:24.90. 7:34.15 With Benjamin. Discussed orthonormal basis if I remember right.
Split# Distance Time Pace Comment
1 6.000 45:24.90 7:34.15  
Leg 3
Distance Time Pace Comment
2.04 14:44.30. 7:13.48 Alone.
Split# Distance Time Pace Comment
1 2.040 14:44.30 7:13.48  
Leg 4
Distance Time Pace Comment
1 9:32.40. 9:32.40 With William.
Split# Distance Time Pace Comment
1 1.000 9:32.40 9:32.40  

Green Crocs 6 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Jan 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-01-30 07:06:22
Workout Totals
Distance Time Pace
12.000 1:43:03.10 8:35.26
Total of 12. It snowed a lot today. We started a little earlier because Benjamin is now teaching a math ACT preparation class on Thursday mornings. Benjamin did 7, Joseph 4, Jacob 2, William 1, Jenny and Julia 3.
Leg 1
Distance Time Pace Comment
7 55:39.40. 7:57.06 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 55:39.40 7:57.06  
Leg 2
Distance Time Pace Comment
4 37:48.50. 9:27.12 With Joseph. Discussed the relationship between incline percentage and angle. After some work Joseph figured out that you need to take the arctangent of the percentage ratio, e.g if the incline is 2 percent, the angle is atan(0.02). Benjamin ran 2 with Jacob.
Split# Distance Time Pace Comment
1 4.000 37:48.50 9:27.12  
Leg 3
Distance Time Pace Comment
1 9:35.20. 9:35.20 With William.
Split# Distance Time Pace Comment
1 1.000 9:35.20 9:35.20  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Jan 31, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-01-31 08:14:24
Workout Totals
Distance Time Pace
12.000 1:35:46.80 7:58.90
Total of 12. Benjamin did 9, Joseph and Jacob 3, William 1, Jenny and Julia 3.
Leg 1
Distance Time Pace Comment
3 26:00.80. 8:40.27 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:00.80 8:40.27  
Leg 2
Distance Time Pace Comment
6 46:39.10. 7:46.52 With Benjamin. Talked about spectral decomposition of symmetrical matrices.
Split# Distance Time Pace Comment
1 6.000 46:39.10 7:46.52  
Leg 3
Distance Time Pace Comment
3 23:06.90. 7:42.30 Alone. Caught up to Jenny at the end and ran with her.
Split# Distance Time Pace Comment
1 3.000 23:06.90 7:42.30  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Feb 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.003.000.0020.10

Fast Running Friend Workout - 2014-02-01 07:41:11
Workout Totals
Distance Time Pace
20.100 2:35:56.80 7:45.51
Total of 20. Most of it with Chad. Benjamin did 12.6, Jenny 3, Julia 3, Joseph 4, Jacob 2, William 1. Chad, Benjamin, and I did a tempo run. Details below.
Leg 1
Distance Time Pace Comment
3 22:13.30. 7:24.43 With Chad.
Split# Distance Time Pace Comment
1 3.000 22:13.30 7:24.43  
Leg 2
Distance Time Pace Comment
4 35:05.10. 8:46.27 With Chad and Joseph. Joseph solved the following problem: a falcon is flying at 100 mph ascending at the angle of 30 degrees in relation to the horizontal line. The sun is shining on him at a perfectly vertical angle. Assuming the earth is flat in the vicinity of the falcon and assuming the sun is positioned at an infinite distance away, find the speed of the falcon's shadow. With a few hints he was able to get it. He forgot the approximation of the square root of 3, so I had him do it in his head using the method of splitting the search interval in half until the required precision is reached. He figured out that since 17^2=289 and 18^2=324, then sqrt(3) can be approximated as 1.7. I gave him one more digit for free because by then we were almost done with the run, and with that he figured out that the shadow was travelling at 86.5 mph. A 9-year-old is actually capable of doing rather advanced math, but the challenge is that he keeps forgetting his results and occasionally needs reminders about where he is at so far and where he is going. Very similar to the way they play chess. At times they find a brilliant move, but they lose focus and blunder a lot. That gets fixed with age.
Split# Distance Time Pace Comment
1 4.000 35:05.10 8:46.27  
Leg 3
Distance Time Pace Comment
5.3 42:42.30. 8:03.45 Warm-up with Benjamin and Chad from the house to Nunn's Park. Benjamin ran 2 miles with Jacob earlier.
Split# Distance Time Pace Comment
1 5.300 42:42.30 8:03.45  
Leg 4
Distance Time Pace Comment
3 16:34.90. 5:31.63 There was some ice on the road, but it was still quite runnable. We tried to repeat the Tuesday's workout. Benjamin went through the first mile in 5:16, I was a little bit back in 5:18. I thought I was doing well and would be able to run at least under 16:20, but after the first mile I lost steam. I am going to blame it on low glycogen as I was 13 miles into the run by that point. My next mile was 5:39, followed by only 5:37 in spite of a heroic effort. Benjamin had some mental issues after the first mile. His next mile was 5:25, followed by 5:32. He said he had a side ache combined with the mental pressure of having to run 5:00 in the last mile. So he did not even try, just coasted. Chad finished in 17:38. It is good that we discovered this weakness. Benjamin on the surface looks like he overcame completely the issues that kept him from breaking 6:00 when he was 10 and 11, but they do not just go away and under some conditions in the past have popped up their ugly head. However, each time this happened he hit them with a hammer pretty hard and came out a winner. We will try this workout again on Tuesday. It is important to win this battle.
Split# Distance Time Pace Comment
1 3.000 16:34.90 5:31.63  
Leg 5
Distance Time Pace Comment
2.3 17:22.50. 7:33.26 Cool-down to the house. Dropped off Chad and Benjamin.
Split# Distance Time Pace Comment
1 2.300 17:22.50 7:33.26  
Leg 6
Distance Time Pace Comment
1.5 11:58.10. 7:58.73 Alone.
Split# Distance Time Pace Comment
1 1.500 11:58.10 7:58.73  
Leg 7
Distance Time Pace Comment
1 10:00.60. 10:00.60 With William.
Split# Distance Time Pace Comment
1 1.000 10:00.60 10:00.60  

Green Crocs 6 Miles: 20.10
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Sun, Feb 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. We had a Stake Conference.

Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Mon, Feb 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.040.000.0012.04

Fast Running Friend Workout - 2014-02-03 08:25:11
Workout Totals
Distance Time Pace
12.040 1:35:34.50 7:56.29
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 25:40.60. 8:33.53 With Joseph, Benjamin, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:40.60 8:33.53  
Leg 2
Distance Time Pace Comment
6 47:34.40. 7:55.73 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:34.40 7:55.73  
Leg 3
Distance Time Pace Comment
1 9:44.40. 9:44.40 With William.
Split# Distance Time Pace Comment
1 1.000 9:44.40 9:44.40  
Leg 4
Distance Time Pace Comment
2.04 12:35.10. 6:10.15 Decided to do a little tempo to catch the 8:00 average. Had to work.
Split# Distance Time Pace Comment
1 2.040 12:35.10 6:10.15  

Green Crocs 6 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Feb 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Fast Running Friend Workout - 2014-02-04 08:09:41
Workout Totals
Distance Time Pace
12.020 1:45:18.20 8:45.64
12 total. We got some snow. I plowed it first thing. Went a little further than usual. Had trouble with the ATV - it was low on gas and oil, and kept dying on the way back, but I made it home. Then went for a run. Joseph did 4, Benjamin 9, Jacob 2, William 1, Jenny 4, Julia 3.
Leg 1
Distance Time Pace Comment
4 37:03.20. 9:15.80 With Joseph.
Split# Distance Time Pace Comment
1 4.000 37:03.20 9:15.80  
Leg 2
Distance Time Pace Comment
7 57:43.90. 8:14.84 With Benjamin. Discussed some more linear algebra - symmetrical matrices, their decomposition, single value decomposition, quadratic forms, and a few other things.
Split# Distance Time Pace Comment
1 7.000 57:43.90 8:14.84  
Leg 3
Distance Time Pace Comment
1.02 10:31.10. 10:18.73 With William on the "big boy" course. He could not move well on the snow.
Split# Distance Time Pace Comment
1 1.020 10:31.10 10:18.73  

Green Crocs 6 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From notoldjustolder on Thu, Feb 06, 2014 at 19:02:39 from 184.167.133.14

That made me laugh a little. Your ATV bonked. Guess "they" need fuel too.

Wed, Feb 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.6212.02

Fast Running Friend Workout - 2014-02-05 08:17:51
Workout Totals
Distance Time Pace
12.025 1:39:39.40 8:17.25
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1. Benjamin and I did a 1 K pickup when we found a clear section of the trail - details below.
Leg 1
Distance Time Pace Comment
3 26:48.90. 8:56.30 With Benjamin, Joseph, and Jacob. If I remember right I worked on Joseph's understanding of sine, cosine, and tangent.
Split# Distance Time Pace Comment
1 3.000 26:48.90 8:56.30  
Leg 2
Distance Time Pace Comment
3.7 31:18.30. 8:27.65 With Benjamin. More discussion of linear algebra. He has an ambitious plan to challenge BYU Math 313. Maybe sometime I will start some kind of an official program of math education on the run. It will solve two acute problems facing America at once - obesity and poor performance in technical subjects. But for now it is just my kids and whoever wants to join the party.
Split# Distance Time Pace Comment
1 3.700 31:18.30 8:27.65  
Leg 3
Distance Time Pace Comment
0.625 3:09.90. 5:03.84  
Split# Distance Time Pace Comment
1 0.625 3:09.90 5:03.84 1 K pickup on the trail in the fast direction near the 800 N bridge. Benjamin dropped me and ran 2:59. I had a hard time breathing in cold air.
Leg 4
Distance Time Pace Comment
1.7 14:24.30. 8:28.41  
Split# Distance Time Pace Comment
1 1.700 14:24.30 8:28.41 Cool-down to the house.
Leg 5
Distance Time Pace Comment
3 23:58.00. 7:59.33 More distance alone.
Split# Distance Time Pace Comment
1 3.000 23:58.00 7:59.33  

Green Crocs 6 Miles: 12.03
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Feb 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-02-06 07:17:41
Workout Totals
Distance Time Pace
12.000 1:36:52.60 8:04.38
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
7 52:39.60. 7:31.37 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 52:39.60 7:31.37  
Leg 2
Distance Time Pace Comment
4 34:15.00. 8:33.75 With Joseph. Benjamin did 2 with Jacob.
Split# Distance Time Pace Comment
1 4.000 34:15.00 8:33.75 With Joseph
Leg 3
Distance Time Pace Comment
1 9:58.00. 9:58.00 With William.
Split# Distance Time Pace Comment
1 1.000 9:58.00 9:58.00  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Feb 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-02-07 09:08:41
Workout Totals
Distance Time Pace
12.000 1:40:29.80 8:22.48
Total of 12. Benjamin did 9.7, Jenny 4, Julia, Joseph, and Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 26:05.00. 8:41.67 With Joseph, Julia, Benjamin, and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:05.00 8:41.67  
Leg 2
Distance Time Pace Comment
6.7 57:04.60. 8:31.13 With Benjamin.
Split# Distance Time Pace Comment
1 6.700 57:04.60 8:31.13  
Leg 3
Distance Time Pace Comment
2.3 17:20.20. 7:32.26 Alone.
Split# Distance Time Pace Comment
1 2.300 17:20.20 7:32.26  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Feb 08, 2014
Race: Salt Lake Track Club 10 K (6.214 Miles) 00:36:09, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.006.2118.41

Fast Running Friend Workout - 2014-02-08 09:22:34
Workout Totals
Distance Time Pace
18.411 2:17:26.20 7:27.90
Raced Salt Lake Track Club 5 K today with Benjamin. Won the masters with a kick at the end in 36:09, 10th overall. This was the first time I ever beat Dennis Simonaitis in 16 years - if you do not count a couple of races he did as a training run. Of course, I had to wait until he turned 51 to do it and I had to sit on him for 5 miles, with 2 of those into a brutal headwind. Benjamin had a decent race - his assignment was to sit on Nate Hornok "till the standard bearer fainteth", and he made it to 5 miles when Nate shifted gears and pulled away. Benjamin ended up with 35:08 splitting 16:50/18:18 which was actually worth about an even split in the conditions today. It was not as competitive as two weeks ago, so my higher placing was partly due to less competition, but I also improved relative to competition. I did not get beat by anybody that did not beat me in the 5 K, I beat several people that beat me in the 5 K, and I reduced the gaps with several others. Benjamin made a similar improvement. I think not having the stomach flu helped. I forgot that Benjamin was still only 14 and neglected to do his wardrobe check before we left. He did not bring shorts or a t-shirt, so he ran looking like a stray kid from a PE class. I think he lost some time on that as he was too warm. I really enjoyed running in shorts. This was the first time I wore shorts since the Rocket City marathon, I believe. Jenny did 4, Julia 3, Joseph 4, Jacob 2, William 1. Details below.
Leg 1
Distance Time Pace Comment
3.2 24:33.60. 7:40.50 Warmup.
Split# Distance Time Pace Comment
1 3.200 24:33.60 7:40.50  
Leg 2
Distance Time Pace Comment
6.211 36:08.80. 5:49.19 The race.
Split# Distance Time Pace Comment
1 0.621 3:20.60 5:23.03 With Dennis, James Moore, Steve Ashbaker, and a few others. May have hit the split at the wrong mark - there were three candidates to choose from - I guessed the first one.
2 0.486 2:42.60 5:34.57 Hit the split at the 2 mile mark of the 5 K, so 1.107 miles from the start.
3 0.136 0:46.50 5:41.91 Now hit the split in the right place, 3:29.1 for the kilometer. The pack thinned out, but Dennis and James Moore are still there.
4 0.621 3:29.70 5:37.68 More or less the same pack. Dave Olson is with us in addition to Dennis and James. I think James started to fall back somewhere around here.
5 0.621 3:30.20 5:38.49 Tucked behind Dennis and following him.
6 0.621 3:27.90 5:34.78 17:15 at the 5 K, now the fun begins with the headwind.
7 0.621 3:57.00 6:21.64 Dennis slowed down. I think for a tactical purpose. Dave Olson passed us. In retrospect I should have latched on, but I was not certain of my fitness and did not want to expend any more effort than I absolutely had to. So I just sat behind Dennis accepting the slow pace.
8 0.621 3:54.00 6:16.81 Thinking to myself - what if Dennis is running slower because he has an injury and I am just running slow for nothing. Moved to the side to pass, felt the wind, understood why he was running slow, and hid behind him. What I did not understand, though, is why he did not follow Dave when he passed us.
9 0.621 3:44.30 6:01.19 The wind lessened and Dennis sped up.
10 0.621 3:48.20 6:07.47 This split might be a little slow because of the wrong mark. Perhaps it should have been 4 seconds faster. With 1 mile to go I gathered up the courage and passed Dennis hoping to quickly close the gap on Dave and draft. But I did not quite have the momentum. I was not closing the gap fast enough and Dennis latched on to me. So I eased off, still leading, now Dennis drafting.
11 0.621 3:27.80 5:34.62 This mile was quite dramatic. Dennis made his move with about 0.3 left, but I was able to latch on. He kept speeding up, but somehow I was responding. With 0.1 to go he turned on the kick. For a moment I felt this was it - he was gone. But somehow I found another gear and was able to keep up. Then the unbelievable happened. I was able shift gears again and passed Dennis. Then I ran scared expecting him to blow by at any moment. But he did not. In fact, somehow I managed to gap him by 4 seconds in about 100 meters or so. I do not know where that kick came from. I was not finding it in workouts or races lately. It was a complete surprise.
Leg 3
Distance Time Pace Comment
3 23:11.60. 7:43.87 Cool-down.
Split# Distance Time Pace Comment
1 3.000 23:11.60 7:43.87  
Leg 4
Distance Time Pace Comment
4 35:15.50. 8:48.88 With Joseph.
Split# Distance Time Pace Comment
1 4.000 35:15.50 8:48.88  
Leg 5
Distance Time Pace Comment
1 8:38.00. 8:38.00 With Jacob.
Split# Distance Time Pace Comment
1 1.000 8:38.00 8:38.00  
Leg 6
Distance Time Pace Comment
1 9:38.70. 9:38.70 With Jacob and William.
Split# Distance Time Pace Comment
1 1.000 9:38.70 9:38.70  

Green Crocs 6 Miles: 18.41
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From RileyCook on Sat, Feb 08, 2014 at 23:16:02 from 73.52.134.194

Nice race Sasha and congrats on the Master's win!

Don't know if you've seen it but Andrea took a great photo of your kick finish and Jake posted the link on his blog.

From Josh E on Sat, Feb 08, 2014 at 23:43:18 from 75.162.251.201

It is a good photo. You were giving her a nice little wink. Congrats on the masters win and beating Dennis.

From Jake K on Mon, Feb 10, 2014 at 09:18:14 from 159.212.71.199

You had quite a finish Sasha. It was pretty impressive to watch how you closed that last 100 meters (really kicked it up into high gear) vs everyone else (just looking relieved to be finished)!

From SpencerSimpson on Mon, Feb 10, 2014 at 14:56:24 from 63.82.19.2

nice pic of you Sasha. Good to see you and Ben running well. The way Ben looked and your description was well said. I loved the comment. Pretty impressive to run a 35 in ski gear. :) make it happen.

From Steve on Fri, Feb 14, 2014 at 00:17:02 from 66.87.126.217

Running with Dennis, let alone finishing ahead of him, is always a thrill. Nice run. You have some new spirit this year.

Sun, Feb 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Skyped with relatives in Russia.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Mon, Feb 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.240.000.800.0012.04

Fast Running Friend Workout - 2014-02-10 08:17:27
Workout Totals
Distance Time Pace
12.040 1:37:44.70 8:07.10
Easy run. 12 miles total. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 26:36.30. 8:52.10 With Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 3.000 26:36.30 8:52.10  
Leg 2
Distance Time Pace Comment
6 48:50.20. 8:08.37 With Benjamin. It was slippery in places so we did not go very fast.
Split# Distance Time Pace Comment
1 6.000 48:50.20 8:08.37  
Leg 3
Distance Time Pace Comment
1 6:25.50. 6:25.50 Caught up to Jenny and William and then ran with them.
Split# Distance Time Pace Comment
1 0.800 4:42.30 5:52.88 Catch-up.
2 0.200 1:43.20 8:36.00 With Jenny and William.
Leg 4
Distance Time Pace Comment
2.04 15:52.70. 7:47.01 Alone.
Split# Distance Time Pace Comment
1 2.040 15:52.70 7:47.01  

Green Crocs 6 Miles: 12.04
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Tue, Feb 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-02-11 08:05:23
Workout Totals
Distance Time Pace
12.000 1:37:19.00 8:06.58
Today Benjamin performed operation code named Hubris Cubed. Hubris raised to power one is when you dare enroll into college at the age of 14. Hubris squared is when you sign up for 300 level math classes in the same circumstances. Hubris cubed is when a 14-year-old goes to the math department and has them make a special test for him (since apparently nobody had requested one before) to challenge a 300 level math class and manages to persuaded them to do it. Today Benjamin took BYU Math 313 (Linear Algebra) challenge exam. He felt OK about it, but we'll see what happens when the exam gets graded. Seriously, though, we need more guts. We have a tradition among above average students of studying well below their limit, taking classes in a manner that guarantees an A. We expect a good student to get As, so they play it safe and get As never really challenging themselves. But real life is much different. To achieve something you need to expose yourself to situations that push your limits and you do not always get an A, you do not always win the race. That is when you grow and you really achieve something. I ran a total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
4 34:13.40. 8:33.35 With Joseph. Benjamin did 2 with Jacob.
Split# Distance Time Pace Comment
1 4.000 34:13.40 8:33.35  
2 0.000 0:00.00 0:00.00 Pushed the wrong button. Need to add Delete Split functionality.
Leg 2
Distance Time Pace Comment
1 8:35.50. 8:35.50 William's mile time trial on the track. It was challenging as the air is still cold and it has been bothering him when he goes fast. So he did not get his record, but he missed it by only 10 seconds. For the effort he earned a replacement for his Android tablet which he broke when he accidentally sat on it. Happens to five year olds sometimes. But for $50 I will get them a replacement after they've earned it.
Split# Distance Time Pace Comment
1 1.000 8:35.50 8:35.50  
Leg 3
Distance Time Pace Comment
6 47:00.90. 7:50.15 With Benjamin. Did a review for his test today.
Split# Distance Time Pace Comment
1 6.000 47:00.90 7:50.15  
Leg 4
Distance Time Pace Comment
1 7:29.20. 7:29.20 Alone.
Split# Distance Time Pace Comment
1 1.000 7:29.20 7:29.20  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Wed, Feb 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.003.000.0012.30

Fast Running Friend Workout - 2014-02-12 08:18:09
Workout Totals
DistanceTimePace
12.3001:34:53.707:42.90
Total of 12.3. Benjamin did 9, Joseph and Jacob 3, Julia 3, Jenny 4, William 1. Benjamin and I did our standard 3 mile tempo down the Provo Canyon. Details below.
Leg 1
DistanceTimePaceComment
325:00.40.8:20.13With Benjamin, Joseph, and Jacob.
Split#DistanceTimePaceComment
13.00025:00.408:20.13
Leg 2
DistanceTimePaceComment
2.217:26.60.7:55.73Warm-up up the canyon.
Split#DistanceTimePaceComment
12.20017:26.607:55.73
Leg 3
DistanceTimePaceComment
316:24.00.5:28.00Benjamin's assignment was to run 5:20, 5:20, then 5:00 or faster. My assignment was to hang on for dear life. There was some headwind, so I told him 5:10 in the last mile would be a good result. He opened with 5:12. It was too fast for me, but I did not want to run alone, so I just hung on. I made it to 2000 in 6:32, and then we hit some snow/ice. Not much, but it was enough to get me dropped as I am clumsy to begin with and was running at my limit already. After that Benjamin ran 5:20 and closed with a spectacular 4:53 (2:28, 2:25) repeating his PR of 15:25, except with a huge negative split this time. I ran 5:35, 5:37. Better than a couple of weeks ago.
Split#DistanceTimePaceComment
13.00016:24.005:28.00
Leg 4
DistanceTimePaceComment
1.19:20.40.8:29.45Cool-down to the Canyon View Park. Benjamin's post-workout comment: "This removes the shame", referring to a tempo run a week and a half ago where he ran the last mile in 5:32. He said the 10 K on Saturday did not completely remove it because it was a different distance on a different course. I like his approach. There is much to be said about a healthy sense of shame. It seems like we tend to move back and forth between two extremes - either constantly telling ourselves that we did a great job, or keep beating ourselves up. Both limit the progress. To grow you need to have a balanced approach.
Split#DistanceTimePaceComment
11.1009:20.408:29.45
Leg 5
DistanceTimePaceComment
326:42.30.8:54.10With Julia.
Split#DistanceTimePaceComment
13.00026:42.308:54.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Feb 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Fast Running Friend Workout - 2014-02-13 07:03:12
Workout Totals
Distance Time Pace
12.020 1:40:49.00 8:23.24

Total of 12. Benjamin did 9, Joseph 4, Jacob 2, William 1, Jenny 4, Julia 3. Benjamin and I had some fun today. We got a letter in the mail from the US Department of Education inviting Benjamin to apply for the Presidential Scholar Program award. He somehow made it to the list of candidates. As to how, is a mystery to us - the only thing he did to make himself known was take the ACT and the AP tests. Otherwise the Department of Education would have no record of even his existence - aside from signing a waiver to home school, we've had zero interaction with the public education system.

So we started filling out the online forms and ran into an issue. The system was asking for his school and instructed home school students to call to make some special arrangements. So we did. The official on the phone had a problem to solve. Benjamin had zero school transcripts. The conversation went like this: "Who taught you?" "Mom and Dad." "Did they give you any grades?" "No" "Hmm...So they never gave you any kind of grade?" "No" "Hmm... let me talk to my supervisor..." 

Eventually all three of us figured out what to do and the requirement to have school transcripts was dropped. But it was very entertaining!
Leg 1
Distance Time Pace Comment
7 55:06.80. 7:52.40 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 55:06.80 7:52.40  
Leg 2
Distance Time Pace Comment
4 35:43.90. 8:55.98 With Joseph.
Split# Distance Time Pace Comment
1 4.000 35:43.90 8:55.98  
Leg 3
Distance Time Pace Comment
1.02 9:58.30. 9:46.57 With William on the big boy course.
Split# Distance Time Pace Comment
1 1.020 9:58.30 9:46.57  

Green Crocs 6 Miles: 12.02
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From Rob Murphy on Sat, Feb 15, 2014 at 16:18:49 from 24.10.249.34

Sounds to me like it's a very competitive process and they need lots of data to sort out the candidates. Thus the request for grades.

Congrats to Benjamin. That's a big deal.

From Sasha Pachev on Sat, Feb 15, 2014 at 16:51:05 from 72.250.218.114

Rob:

I believe that a fundamental flaw in our educational system - both in high school and college - is that the teacher gets to assign the grade to the students he taught and that grade has any weight. So in essence, the teacher to some extent gets to grade his own performance. Instead, the tests that count should always be administered by an independent entity.

To some extent, we are seeing that at the high school level. We have AP tests and ACT/SAT. Not surprisingly, many colleges put more weight on those tests than the grades issued by the high schools. I would like to see more of that at the college level, but I think we are fighting an uphill battle there because there is too much vested interest - if a student could authoritatively prove he knows something without depending on a college to certify it, that would mean reduced revenues for the college.

Fri, Feb 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.091.000.000.0012.09

Fast Running Friend Workout - 2014-02-14 07:57:18
Workout Totals
Distance Time Pace
12.090 1:36:29.20 7:58.84
Total of 12. Benjamin did 9, Joseph 3, Jacob 3, William 1, Jenny 4, Julia 3. Joseph did a mile time trial on the track setting a new record of 6:12.6, details below. Benjamin got the results back from his BYU Math 313 (Linear Algebra) challenge. Operation Hubris Cubed was mostly successful - he got 88 out of 100 which gave him B+. He got tripped up by a question about adjugate matrix. The problem was that while he understood the concept behind inverting the matrix using co-factors he was not familiar with the term "adjugate" and there was no hint in the problem to deduce it from the context. The term was not on the published list of course skills and topics. That is one problem with challenging a class if the grading scale is 92% for an A, you did not attend it, and you are using the list of topics from a different section to study. You can easily get 80% on any test, and if they threw an extra credit problem that most of the A students that took the class would fail, you would solve it, so it pulls you up enough for an A. But with the setup without the extra credit where you need to be 92% perfect on whatever the professor thought was important to know about that subject, there is a problem. You could know the subject overall much better than the average student who took the class that got an A. But the student who took the class understands the professor's bias much better than you and he focused on the areas of the bias likely neglecting other topics. One way to correct this problem would be to swap midterms and finals between sections, and to add some tough extra credit problems making it theoretically possible to score above 100% thus rewarding the true general understanding over the understanding of professor's bias. But I am afraid if they did that the students would rebel - how in the world can you test me on something that you did not teach me?
Leg 1
Distance Time Pace Comment
1.05 9:12.40. 8:46.10 Warm-up to the track with Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 1.050 9:12.40 8:46.10  
Leg 2
Distance Time Pace Comment
2 14:55.50. 7:27.75 Joseph did the mile time trial. Jacob assisted in the second half acting as a rabbit by starting a few seconds ahead. I was in charge of setting the pace, Benjamin was in charge of motivation - making sure Joseph did not let me open the gap. It works better this way - it is hard to pay attention to both for one person. Fortunately we have the luxury of having two people for the job for a 6:12 mile pacing. Joseph opened with 91, then did 94, 94, and 91 for the kick finishing in 6:12.6 - a new PR by 2 seconds. The 9.34 meter tax was responsible for the discrepancy. Jacob ran 3:15 for 800.
Split# Distance Time Pace Comment
1 1.000 6:12.60 6:12.60 Joseph's time trial.
2 1.000 8:42.90 8:42.90 Cool-down to the house.
Leg 3
Distance Time Pace Comment
6 47:49.90. 7:58.32 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:49.90 7:58.32  
Leg 4
Distance Time Pace Comment
2.04 14:56.00. 7:19.22 Alone.
Split# Distance Time Pace Comment
1 2.040 14:56.00 7:19.22  
Leg 5
Distance Time Pace Comment
1 9:35.40. 9:35.40 With William.
Split# Distance Time Pace Comment
1 1.000 9:35.40 9:35.40  

Green Crocs 6 Miles: 12.09
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Sat, Feb 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.006.000.0020.10

Fast Running Friend Workout - 2014-02-15 07:46:29
Workout Totals
Distance Time Pace
20.100 2:26:43.60 7:17.99
20 miles total with Chad. Benjamin did 13, Joseph 4, Jacob 2, William 1, Julia 3, Jenny 4. Chad, Benjamin, and I did a workout in the canyon -2 x 3 with a brief recovery in between. First one uphill, second one back down on the same course. Details below.
Leg 1
Distance Time Pace Comment
4 34:24.30. 8:36.08  
Split# Distance Time Pace Comment
1 4.000 34:24.30 8:36.08  
Leg 2
Distance Time Pace Comment
2.55 19:29.70. 7:38.71 Warm-up.
Split# Distance Time Pace Comment
1 2.550 19:29.70 7:38.71  
Leg 3
Distance Time Pace Comment
3 17:40.40. 5:53.47 Uphill tempo. The target was 18:00 for Benjamin, to survive for me. I survived quite well thanks to drafting and a bit of tailwind. I actually felt quite good on this one, but felt the fatigue on the second. Chad did this one in 18:52.
Split# Distance Time Pace Comment
1 1.000 5:49.50 5:49.50 Benjamin started aggressively, but then eased off into the target pace.
2 1.000 5:58.60 5:58.60 Benjamin surged in the first quarter hitting it in 86, but then eased off and we gave back a little time to the 6:00 guy.
3 1.000 5:52.30 5:52.30 A little push in the last half mile got us 5:52.
Leg 4
Distance Time Pace Comment
0.25 2:25.70. 9:42.80 Recovery jog. The actual rest was longer for me and Benjamin because we waited a little over a minute for Chad after we finished.
Split# Distance Time Pace Comment
1 0.250 2:25.70 9:42.80  
Leg 5
Distance Time Pace Comment
3 16:37.30. 5:32.43 Benjamin's target was 16:00, my goal was to hang in there. I went with him in the first 0.5, but then had to back off. He went through the mile in 5:14 then hit a glycogen bonk that manifested itself in a side ache which made him stop a couple of times for 3 seconds. He still held his own running 5:26 and 5:21, 16:01 total time (not stopping the watch when he stopped). I was generally happy with the result for the headwind and the second repetition. Chad got 17:40.
Split# Distance Time Pace Comment
1 1.000 5:26.50 5:26.50 First half was 2:38, then I backed off and tried to recover.
2 1.000 5:37.70 5:37.70 Not feeling too bad but for the life of me cannot do a single quarter under 84.
3 1.000 5:33.10 5:33.10 Managed a quarter in the middle in 83, and the last one in 82 pushing as hard as I could.
Leg 6
Distance Time Pace Comment
2.3 17:40.10. 7:40.91 Cool-down with Chad and Benjamin.
Split# Distance Time Pace Comment
1 2.300 17:40.10 7:40.91  
Leg 7
Distance Time Pace Comment
5 38:26.10. 7:41.22 With Chad. Felt low on fuel at the end, did not want to run faster than 8:00, but Chad made me do it.
Split# Distance Time Pace Comment
1 5.000 38:26.10 7:41.22  

Green Crocs 6 Miles: 20.10
Night Sleep Time: 8.50Nap Time: 1.00Total Sleep Time: 9.50
Sun, Feb 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Talked to my mother on Skype. Went to church. Took Matthew and other kids for a walk. Went to a fireside with Benjamin and Jenny in the evening, and then went with Benjamin for a home teaching visit.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Mon, Feb 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.020.000.000.0013.02

Fast Running Friend Workout - 2014-02-17 08:05:22
Workout Totals
Distance Time Pace
13.020 1:46:44.20 8:11.87
Total of 13. Benjamin did 9, Joseph, Jacob, and Julia 3, Jenny 3, William 1. Jacob did a mile time trial on the track. Details below.
Leg 1
Distance Time Pace Comment
1 9:10.80. 9:10.80 Warm-up.
Split# Distance Time Pace Comment
1 1.000 9:10.80 9:10.80  
Leg 2
Distance Time Pace Comment
1 6:43.50. 6:43.50 Jacob attempted to break his record of 6:36, but the air was too cold for him - he ran into asthma issues. The splits were 1:37, 1:42, 1:45, 1:37 with the balance going towards the 9.34 meter tax. I was encouraged by his kick, though - 46 for the last 200. Benjamin and Joseph helped with the pacing. We will try again in a week.
Split# Distance Time Pace Comment
1 1.000 6:43.50 6:43.50  
Leg 3
Distance Time Pace Comment
1 8:36.00. 8:36.00 Cool-down.
Split# Distance Time Pace Comment
1 1.000 8:36.00 8:36.00  
Leg 4
Distance Time Pace Comment
6 46:41.20. 7:46.87 With Benjamin. Discussed the plan of assault on the BYU general education requirements. A side effect of growing up in a militarized society is that you think of everything that is somewhat challenging as a military operation. Perhaps this is not a bad thing, helps you get things done - that is the part of my heritage I think I should keep.
Split# Distance Time Pace Comment
1 6.000 46:41.20 7:46.87  
Leg 5
Distance Time Pace Comment
3 25:33.80. 8:31.27 With Julia. Discussed the parable of the swan, the crab, and the pike and how it applies to the sum three vector forces that add up to zero.
Split# Distance Time Pace Comment
1 3.000 25:33.80 8:31.27  
Leg 6
Distance Time Pace Comment
1.02 9:58.90. 9:47.16 With William on the big boy course.
Split# Distance Time Pace Comment
1 1.020 9:58.90 9:47.16  

Green Crocs 6 Miles: 13.02
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Tue, Feb 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-02-18 07:54:19
Workout Totals
Distance Time Pace
12.000 1:37:55.00 8:09.58
Total of 12. Benjamin did 9, Jenny and Julia 3, Joseph 4, Jacob 2, William 1. Benjamin got offered an undergraduate research assistant job by his vector calculus professor. However, when he started the process of application they ran into a problem - child labor laws. Since this was only something like one hour a week anyway, Benjamin volunteered to do it for free as this is going to be a good learning experience. But I chuckle - it is legal to have a kid work for you, but it is not legal to pay him. And another reason to laugh - child labor laws prevent a 14-year-old from doing hard math. Maybe that is why we lag in math education.
Leg 1
Distance Time Pace Comment
4 35:15.30. 8:48.83 With Joseph. Taught him how to add vectors.
Split# Distance Time Pace Comment
1 4.000 35:15.30 8:48.83  
Leg 2
Distance Time Pace Comment
7 52:51.00. 7:33.00 With Benjamin. Talked about binary search trees.
Split# Distance Time Pace Comment
1 7.000 52:51.00 7:33.00  
Leg 3
Distance Time Pace Comment
1 9:48.70. 9:48.70 With William on the little boy course.
Split# Distance Time Pace Comment
1 1.000 9:48.70 9:48.70  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Wed, Feb 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-02-19 08:12:00
Workout Totals
DistanceTimePace
12.0401:34:06.207:48.95
Total of 12. Benjamin did 9, Jenny, Julia, Joseph, and Jacob 3, William 1.
Leg 1
DistanceTimePaceComment
324:56.40.8:18.80With Joseph and Jacob.
Split#DistanceTimePaceComment
13.00024:56.408:18.80
Leg 2
DistanceTimePaceComment
644:23.60.7:23.93With Benjamin.
Split#DistanceTimePaceComment
16.00044:23.607:23.93
Leg 3
DistanceTimePaceComment
2.0414:49.10.7:15.83Alone.
Split#DistanceTimePaceComment
12.04014:49.107:15.83
Leg 4
DistanceTimePaceComment
19:57.10.9:57.10With William.
Split#DistanceTimePaceComment
11.0009:57.109:57.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Feb 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-02-20 07:04:45
Workout Totals
Distance Time Pace
12.000 1:38:54.80 8:14.57
Total of 12. Benjamin did 9, Jenny and Julia 3, Joseph 4, Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
7 54:17.20. 7:45.31 With Benjamin. Studied Russian grammar. His vocabulary is decent, but he keeps messing up the cases - which for me, a native Russian, is quite entertaining. In fact, if a Russian is in a bad mood, all he needs to get out of it is to hear a foreigner try to speak his language. For some reason Russians find it extremely entertaining when the usual flow of grammar experiences some kind of a creative change. Sometimes it comes from a change of meaning - getting the cases wrong can change "The cat ate the mouse" to "The mouse ate the cat". A very subtle mistake can change "Have they taken their showers?" to "Have they received the souls? (as if they were angels at the gate welcoming the ones that just died to the other side)". And a non-existent ending in an attempt to decline a word is for some reason more entertaining than all of the above. Benjamin keeps telling me Russians have complicated their language on purpose to make fun of the foreigners and to be able to easily tell a real Russian from a foreign spy.
Split# Distance Time Pace Comment
1 7.000 54:17.20 7:45.31  
Leg 2
Distance Time Pace Comment
4 34:51.10. 8:42.77 With Joseph. Taught him about Pythagorean triples (n^2+m^2=l^2).
Split# Distance Time Pace Comment
1 4.000 34:51.10 8:42.77  
Leg 3
Distance Time Pace Comment
1 9:46.50. 9:46.50 With William.
Split# Distance Time Pace Comment
1 1.000 9:46.50 9:46.50  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Fri, Feb 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.000.001.0012.04

Fast Running Friend Workout - 2014-02-21 08:10:51
Workout Totals
Distance Time Pace
12.040 1:36:37.40 8:01.51
Total of 12. Benjamin did 9, Jenny, Julia, Joseph, and Jacob 3, William 1. Benjamin and I did a mile pickup in 5:19.
Leg 1
Distance Time Pace Comment
3 25:37.70. 8:32.57 With Joseph, Jacob, and Benjamin. Spent most of the time teaching Jacob how to add fractions.
Split# Distance Time Pace Comment
1 3.000 25:37.70 8:32.57  
Leg 2
Distance Time Pace Comment
3.05 24:57.80. 8:11.08 Warm-up with Benjamin to the canyon.
Split# Distance Time Pace Comment
1 3.050 24:57.80 8:11.08  
Leg 3
Distance Time Pace Comment
1 5:19.30. 5:19.30 Practice at Benjamin's target half-marathon pace in Phoenix.
Split# Distance Time Pace Comment
1 1.000 5:19.30 5:19.30  
Leg 4
Distance Time Pace Comment
1.95 15:58.70. 8:11.64 Cool-down.
Split# Distance Time Pace Comment
1 1.950 15:58.70 8:11.64  
Leg 5
Distance Time Pace Comment
2.04 14:52.00. 7:17.25 Alone.
Split# Distance Time Pace Comment
1 2.040 14:52.00 7:17.25  
Leg 6
Distance Time Pace Comment
1 9:51.90. 9:51.90 With William.
Split# Distance Time Pace Comment
1 1.000 9:51.90 9:51.90  

Green Crocs 6 Miles: 12.04
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Sat, Feb 22, 2014
Race: Salt Lake Track Club 15 K (9.321 Miles) 00:53:58, Place overall: 11, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.050.009.320.0015.37

Fast Running Friend Workout - 2014-02-22 09:17:19
Workout Totals
Distance Time Pace
15.365 1:41:06.50 6:34.83
Ran Salt Lake Track Club 15 K. 53:58, 2nd master, 11th overall. Benjamin's assignment was to pull me at 3:36 per kilometer (on pace for 54:00) for 13 K, and then run the last 2 K in 6:40 - his target half-marathon pace at sea-level. With the half-marathon in a week I felt that Benjamin would have a hard time being fully recovered if he raced an all-out 15 K, but a long tempo run with a fast finish to feel the pace and prove the fitness would be just right. So I recruited him for a noble cause - to pace his aging dad along with another master - Dennis. I figure it is good to teach the youth to take care of the elderly. The plan was carried out successfully. At home, Jenny and Joseph did 4, Julia 3, Jacob 2, William 1. Details below.
Leg 1
Distance Time Pace Comment
3.3 25:19.00. 7:40.30 Warm-up.
Split# Distance Time Pace Comment
1 3.300 25:19.00 7:40.30  
Leg 2
Distance Time Pace Comment
9.315 53:58.20. 5:47.63 The race.
Split# Distance Time Pace Comment
1 0.621 3:28.40 5:35.59 We maneuvered out of the crowd and eventually found Josh E. Benjamin upon seeing the split wanted to ease off, but I was feeling good and told him to keep going.
2 0.592 3:21.70 5:40.71 Hit the split at the wrong mark.
3 0.029 0:09.80 5:37.93 Now the right mark. 3:31.5 for the kilometer.
4 0.621 3:28.80 5:36.23 We caught up to Nate Nornok, and dropped Dennis. The pace still feels good.
5 0.621 3:31.30 5:40.26 The pace got too hard. I decided to make it to the 4 K with Josh and Nate, and then back off.
6 0.621 3:40.50 5:55.07 Recovery kilometer. Dennis caught up. I was glad that Benjamin was taking the wind. It was not terrible, but would have been difficult to battle alone. 17:40 for the 5 K.
7 0.621 3:38.70 5:52.17 We picked up a little.
8 0.607 3:31.30 5:48.11 Wrong mark.
9 0.014 0:04.70 5:35.71 Correction. 1 K split 3:36.0.
10 0.621 3:40.60 5:55.23 This kilometer had a turn-around which we hit in 26:47. Josh and Nate were 26:30.
11 0.621 3:39.50 5:53.46 I think this section is a slight uphill. We now had a tail wind, and I felt that Benjamin had stepped up the effort, but the split did not show it.
12 0.621 3:29.00 5:36.55 Now the effort is paying off. I think it levels out here. Good split, but it is starting to get difficult.
13 0.621 3:33.70 5:44.12 Need to fix Fast Running Friend to add up the splits for me to have the total at each split. Around 35:44 at the 10 K. Good split, but I am not feeling too fresh.
14 0.621 3:39.20 5:52.98 Asked Benjamin to back off.
15 0.621 3:41.20 5:56.20 Starting to struggle more. We passed the 12.K mark in 44:44 and I told Benjamin to just go. He did. Dennis passed me shortly after that. I tried to keep contact, but could not. Dave Olsen passed both of us.
16 0.621 3:45.30 6:02.80 This was quite a plop. I told myself I was not going to plop and miss the 54:00 mark. So I dug in and tried convince myself to increase my pain tolerance.
17 0.621 3:34.50 5:45.41 Really digging in, trying to shift gears. With age I've lost some pain tolerance. But not the will to win. I squeezed out some semblance of a kick and managed to dip under 54:00 just barely. Dennis was 12 seconds ahead with 53:46. Benjamin finished in 53:04 with the last 2.5 K in 8:20, on pace for 16:40 5 K, and the last 1 K in 3:14. He was closing on Josh but ran out of road - Josh did a good job holding his own and finished in 52:49.
Leg 3
Distance Time Pace Comment
2.75 21:49.30. 7:56.11 Cool-down.
Split# Distance Time Pace Comment
1 2.750 21:49.30 7:56.11  

Green Crocs 6 Miles: 15.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From jtshad on Sun, Feb 23, 2014 at 08:23:45 from 69.20.183.178

Nice race and congrats on the Master's podium. Man, Benjamin is such a strong runner and is really coming on.

From Kassi on Sun, Feb 23, 2014 at 08:27:57 from 23.255.225.41

Successful plan Sasha. It was a win win.

From Matt Poulsen on Sun, Feb 23, 2014 at 16:09:40 from 50.168.224.197

Nice race, Sasha!

From Steve Shepherd on Mon, Feb 24, 2014 at 09:48:19 from 168.180.136.241

Great race for both you and Benjamin! It was fun getting to know you better after the race!

Sun, Feb 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Matthew is still teething, so I spent some time in the hallway with him. 

Night Sleep Time: 7.50Nap Time: 0.50Total Sleep Time: 8.00
Mon, Feb 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-02-24 08:43:39
Workout Totals
Distance Time Pace
12.000 1:37:18.30 8:06.52
Total of 12. Benjamin did 9, Jenny 4, Julia, Joseph, and Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 25:05.30. 8:21.77 With Jacob, Joseph, and Benjamin.
Split# Distance Time Pace Comment
1 3.000 25:05.30 8:21.77  
Leg 2
Distance Time Pace Comment
6 45:55.40. 7:39.23 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 45:55.40 7:39.23  
Leg 3
Distance Time Pace Comment
3 26:17.60. 8:45.87 With Julia.
Split# Distance Time Pace Comment
1 3.000 26:17.60 8:45.87  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Tue, Feb 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Fast Running Friend Workout - 2014-02-25 07:54:34
Workout Totals
Distance Time Pace
12.020 1:39:15.60 8:15.47
Total of 12. Benjamin did 9, Joseph 4, Jacob 2, William 1, Jenny 4, Julia 3.
Leg 1
Distance Time Pace Comment
4 35:04.20. 8:46.05 With Joseph.
Split# Distance Time Pace Comment
1 4.000 35:04.20 8:46.05  
Leg 2
Distance Time Pace Comment
7 54:21.80. 7:45.97 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 54:21.80 7:45.97  
Leg 3
Distance Time Pace Comment
1.02 9:49.60. 9:38.04 With William on the big boy course.
Split# Distance Time Pace Comment
1 1.020 9:49.60 9:38.04  

Green Crocs 7 Miles: 12.02
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Wed, Feb 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.100.000.002.0011.10

Fast Running Friend Workout - 2014-02-26 08:02:53
Workout Totals
Distance Time Pace
11.100 1:28:10.70 7:56.64
Total of 12.1. Benjamin did 7.1, Jenny 4, Julia 3, Joseph and Jacob 3, William 1. Benjamin and I did a 2 mile tempo down the canyon. Details below.
Leg 1
Distance Time Pace Comment
3 25:43.70. 8:34.57 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:43.70 8:34.57  
Leg 2
Distance Time Pace Comment
3.55 29:31.90. 8:19.13 Warm-up with Benjamin.
Split# Distance Time Pace Comment
1 3.550 29:31.90 8:19.13  
Leg 3
Distance Time Pace Comment
2 10:35.30. 5:17.65  
Split# Distance Time Pace Comment
1 2.000 10:35.30 5:17.65 Benjamin's assignment was to go 5:20 as evenly as possible. We did the first 0.5 in 2:38, then 2:39 (5:17), then we fell asleep with 2:44, but then woke up and ran 2:34 for the last half - 5:08 pace, giving us 5:18 for the last mile. I did not get dropped. This is my fastest 2 miles of the year.
Leg 4
Distance Time Pace Comment
1.55 13:07.50. 8:28.06 Cool-down.
Split# Distance Time Pace Comment
1 1.550 13:07.50 8:28.06  
Leg 5
Distance Time Pace Comment
1 9:12.30. 9:12.30 With William.
Split# Distance Time Pace Comment
1 1.000 9:12.30 9:12.30  

Green Crocs 7 Miles: 12.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Thu, Feb 27, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Fast Running Friend Workout - 2014-02-27 07:26:42
Workout Totals
Distance Time Pace
10.040 1:21:54.20 8:09.46
Total of 10. Benjamin did 5, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
3 23:42.70. 7:54.23 With Benjamin.
Split# Distance Time Pace Comment
1 3.000 23:42.70 7:54.23  
Leg 2
Distance Time Pace Comment
4 34:34.40. 8:38.60 With Joseph.
Split# Distance Time Pace Comment
1 4.000 34:34.40 8:38.60  
Leg 3
Distance Time Pace Comment
2.04 14:48.20. 7:15.39 Alone.
Split# Distance Time Pace Comment
1 2.040 14:48.20 7:15.39  
Leg 4
Distance Time Pace Comment
1 8:48.90. 8:48.90 With William.
Split# Distance Time Pace Comment
1 1.000 8:48.90 8:48.90  

Green Crocs 7 Miles: 10.04
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Fri, Feb 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.040.000.000.009.04

Fast Running Friend Workout - 2014-02-28 07:59:31
Workout Totals
Distance Time Pace
9.040 1:15:28.10 8:20.90
Total of 9. Tapering for the Phoenix Half. Benjamin did 3, Joseph and Jacob 3, William 1, Jenny 4, Julia 3. Took Jacob to the track for a time trial, but he had problems with asthma so it did not go too well. Details below.
Leg 1
Distance Time Pace Comment
1 9:22.70. 9:22.70 Warm-up to the track with Joseph and Jacob.
Split# Distance Time Pace Comment
1 1.000 9:22.70 9:22.70  
Leg 2
Distance Time Pace Comment
1 6:57.90. 6:57.90 Joseph helped pace. Jacob went through the first lap in 1:37, then 1:43, and then things got bad - he could not breathe. So he ran 1:48, and 1:47 for the last lap. We'll try the inhaler next time.
Split# Distance Time Pace Comment
1 1.000 6:57.90 6:57.90  
Leg 3
Distance Time Pace Comment
1 8:49.80. 8:49.80 Cool-down to the house with Joseph and Jacob.
Split# Distance Time Pace Comment
1 1.000 8:49.80 8:49.80  
Leg 4
Distance Time Pace Comment
3 23:29.50. 7:49.83 With Benjamin.
Split# Distance Time Pace Comment
1 3.000 23:29.50 7:49.83  
Leg 5
Distance Time Pace Comment
2.04 17:50.20. 8:44.61 With Julia.
Split# Distance Time Pace Comment
1 2.040 17:50.20 8:44.61  
Leg 6
Distance Time Pace Comment
1 8:58.00. 8:58.00 With William.
Split# Distance Time Pace Comment
1 1.000 8:58.00 8:58.00  

Green Crocs 7 Miles: 9.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Mar 01, 2014
Race: Phoenix Half Marathon (13.109 Miles) 01:15:55, Place overall: 14, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.0013.110.0014.61

Phoenix Half, 1:15:55, 14th overall, 5th master. Benjamin got 1:15:33, 12th overall. I forgot to bring my watch, so no usual Fast Running Friend report. I bought a watch at Walmart the night before instead.

This race was a learning experience for us. I incorrectly assumed that since Benjamin was now older and his tempo runs were faster that would necessarily mean that his ability to hold the pace in the half-marathon would also be better. So I estimated he would be able to run 1:12 for sure, and with some luck 1:10. What I miscalculated was that when a young man matures his aerobic capabilities in combination with muscle power could be quite a bit of out of sync with the fuel capabilities. So when he hits a high gear, he sucks oxygen like there is no tomorrow, and goes fast, but he does not yet have the fuel stores. So he is good for a 10 K at a decent speed, and then bonks hard. This is exactly what happened to Benjamin. He went through the first 11.097 K ( 10 K away from the half finish) in 37:49, which is  3:24.5 per kilometer or 5:29 per mile, or 34:05 average over 10 K, so he was probably a little under 34:00 through the 10 K - new 10 K PR, and then he crashed hard suffering through the last 10 K in 37:44 - 6:04 average. I did not realize he could crash that hard thinking maybe 5:50s at the worst. But he was out of fuel badly, so it was basically like hitting a marathon wall.

My race went more or less as expected, except at the end when I caught up to Benjamin, I sacrificed a few seconds to help him. Then he found another gear and blasted the last half mile, so he beat me again, but I am happy with that. 

We flew in on the "private jet" - Allegiant flight from Provo to Mesa and stayed with our blogger Burt and his family. He drove us to the start of the race in the morning. I warmed up 1.5, Benjamin did about 0.5. It was raining and there was some wind.

Mile 1 - 5:22. I guided Benjamin through the first mile, even took the wind for him until we found a couple of people to follow - Joseph Ekoum and David Harkin, both masters. We got to the mile in 5:22. This was too fast for me, but this was part of the plan. This was Benjamin's only second half, and I wanted to be with him in the beginning even if it would cost me later. In restrospect, both of us should have started slower to get a better time.

Mile 2 - 5:37 (10:59). I backed off and watched Benjamin and the other two runners disappear into the dark. This was perhaps the most difficult mile of the race for me. I worried that I had just fed my son to the wolves, I worried about him, and at the same time I was suffering the consequences of my fast start while fighting the wind and the rain alone knowing we still had most of the race ahead of us

Mile 3 - 5:45 (16:44). Very similar to the second mile.

Mile 4 - 5:49 (22:33). Got caught by Michael Anderson and Trent Tailor, was able to latch on. At first it was hard, but then I got into a rhythm and began to feel in control. 

Mile 5 - 5:46 (28:19). Running with Michael and Trent.

Miles 6 and 7 - 11:31 (39:50). Still with Michael and Trent. Passed the start of the 10 K mat which registered our times in 39:10.

Mile 8 - 5:43 (45:33) 

Things are fuzzy after that. The pace picked up after 7, the split for 8 is consistent with the effort, but then the next two miles average out to 5:32 if I were to trust the 10 mile split of 56:39. That would make the 5 K from 10 K start to this point 17:29 and the last 5 K 19:16. I am more inclined to believe the first 5 K was around 17:50 while the second 18:56. At 10 miles Trent and Michael dropped me. Soon after that John Reih passed me - I tried to latch on, but could not. At the same time around 9 miles I spotted a runner in front of me. My vision gets blurry when I run hard, so I could not quite tell who it was, but I knew that the most likely candidate was Benjamin. I hoped it were somebody else, but as the time went on I began to recongize Benjamin's form. Knowing that Benjamin was struggling made it difficult for me to race. I knew he was out of fuel, and I also knew of his state of mind. As I tried to think of what to do I involuntarily eased off. My brain was not working very well. What I should have done was instead of easying off is floor the gas pedal, catch up to him ASAP, and tell him to drink some Powerade at the next aid station.

I caught up to him somewhere between  11 and 11.5 and told him to latch on. I slowed the pace down to make it manageable for him. I knew that if I brought him close enough to the proverbial "barn" he would smell it and find some strength to kick. Jeff Turner caught up to us, and we were able to latch on. However, not for long - Benjamin's side ache was so violent that he started to scream. Interesting observation - the only time he gets this type of pain (on the right side) is when you would expect him to be low on fuel. He got it right after he finished the Thanksgiving 4 miler (not long enough to cause a fuel problem for a trained adult, but 5:17 pace at altitude for 14 year old can push the matter), then he got it when he did a 7.3 mile warm-up followed by a 3 mile tempo, and another time was in the last 1.25 miles of the 2x3 tempo workout - when he had almost 5 miles of tempo running combined with the total of 9.5 miles for the day on the odometer. And now at the end of this half. I have had a pain like this myself on numerous occasions in the marathon when I was low on fuel. Cannot find any research that backs this up, but I am suspecting it has to do with the liver being taxed to put glucose into the bloodstream. 

I slowed down with Benjamin and Jeff opened a gap on us. However, Benjamin toughed out the pain and shifted gears. When he did I could not follow him but I cheered him from behind. He caught up to Jeff and outkicked him gapping him by 5 seconds. I do not know how I managed to let both of them open up so much gap on me - I did not really feel that tired. I suppose it was from the emotions of worrying about my son. I did not feel super-emotional on the surface, but apparently deep down there was more going on because I just could not focus on my own race. Jeff beat me by 17 seconds, Benjamin 22.

Then Burt picked us up, we went to his house, showered, ate breakfast, and drove back home. Made it to the Provo Airport in a rental car in 9 hours.

Some takeback from the race. We need to work on fuel. Some of it will come naturally with age, but I have thought of some good workouts. 10 mile tempo with 5 up the canyon at around 6:15 and the back down at 5:45. Our regular 2x3. And a 10 mile tempo down the canyon - see if Benjamin can run that one at 5:30 pace. Based on that we will set a time goal for Utah Valley. And of course, we need to watch the speed development and address it as needed.

 

Green Crocs 7 Miles: 14.11
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Rob Murphy on Tue, Mar 04, 2014 at 11:30:43 from 163.248.33.220

Good observations about Benjamin Sasha. The growing teenage body presents several wild cards when it comes to predicting performances. As a rule, adults are way more consistent and predictable.

From steve ash on Thu, Mar 06, 2014 at 09:06:34 from 67.161.243.240

Good insights and good race Sasha, I have some thoughts on your post. I'll email you later to discuss.

From jtshad on Thu, Mar 06, 2014 at 09:21:13 from 141.221.191.225

Congrats to you and Ben. You are always very thoughtful and deep in your race evaluations. Thanks for the observations as I learn to work with Justin in his development.

Keep running strong!

From Burt on Mon, Mar 10, 2014 at 15:22:06 from 71.216.109.214

It was nice to meet you guys in real life. Good job on the race. Benjamin has a great coach.

Sun, Mar 02, 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
Mon, Mar 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12.6 total. Benjamin rode his bike for 7, Joseph, Jacob, and Julia did 3, Jenny 4, William 1.

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Tue, Mar 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

12.6 total. Benjamin did 3, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1.

Green Crocs 7 Miles: 12.60
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Wed, Mar 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 total. Benjamin did 5, Jenny 4, Julia 3, Joseph and Jacob 3, William 1. Jacob did the mile time trial at Orem High track. It went better this time. I gave him the inhaler before the start. He opened in 1:34, then 1:41, 1:42, and kicked in 1:37 finishing in 6:36.4 with the balance going towards the 9.34 meter tax. He missed his PR by 0.1 s but it was still a very good result - the temperatures were barely above freezing which makes it difficult for little kids. Benjamin could run at the top of his potential in those conditions, for example, but younger kids will be at least 10 seconds off.

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Mar 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 total. Benjamin did 7, Jenny 3, Julia 3, Joseph 4, Jacob 2, William 1.

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Mar 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.005.000.000.0020.00

Did 20 miles today as it was not going to work on Saturday due to the Utah Junior High Chess Championship where Benjamin and Jenny were playing. I did the first 15 with the kids - Benjamin did 9, Joseph and Jacob 3, Julia 3, Jenny 2, William 1, and then the last 5 fast. I was happy with how the last 5 went. The course was out and back with hills and wind, so I figured it I may not even be able to go under 6:00, but I felt strong and was able to run 29:36 with the splits of 5:50, 6:03, 6:00, 5:43, 6:00.

Benjamin and Jenny played in the first three rounds of the championship. Benjamin won all three games, Jenny won two, and lost one. While they were playing I went to the zoo with the rest of the family.

Green Crocs 7 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Mar 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

A.M. Total of 10. Did 6 alone and 4 with Joseph. Benjamin did 2 with Jacob. Jenny did 2, Julia 3, William 1. Then I took Benjamin and Jenny to the remaining three rounds of the Utah Junior High Chess Championship.

Benjamin ended up winning the whole thing with a perfect score - he won his last three games and was the only player with the score of 6. The way the system works is that with each round you usually get a tougher opponent if you keep winning. If you enter the turnament with a high rating, you start with relatively tough ones, but not the strongest, and you play the best ones towards the end. Benjamin calls the earlier rounds devouring meat. If you are lower-rated, you are considered meat, otherwise the meat-eater. Benjamin was the meat eater in this tournament. Sometimes the meat is feisty and will fight really hard. In fact, the last years champion choked on his meat in the first round today hanging his queen which effectively put him out of contention for the win. This did help Benjamin, but of course he needed to consume his meat without choking to make it which he managed successfully.

In the second round of the day (fifth total) he was paired against another lion that beat him last year, and that  had been served Jenny as meat the day before which he consumed successfully. So Benjamin had two strong reasons to win - to avenge for himself, and to avenge for his little sister. Benjamin succeeded, and afterwards I teased him with a Russian poem that roughly translates as this: "I will not let anyone hurt my little sister, I love her very much. But when I need to, I will beat her up".

The last round was quite exciting. His opponent was rated 1960, only 40 points short of the expert rank, and had won the Utah High School championship this year already - a 9th grader is allowed to play in both junior high and high school. A tough player, but he botched his attack and hung a knight on a tactic. Benjamin saw the tactic, made the needed exclamation mark move and picked up the piece. After that his opponent's position fell apart, although his opponent tried a good number of game-saving stalemating tricks, but Benjamin saw through that.

Jenny won two more games losing one, and finished 19th overall with the score of 4. She was the second girl. I was telling my mother about that later as we talked on Skype and she asked why girls competed directly against boys. I explained that Americans believe in gender equality :-)

If you look at the ethnicity of Benjamin's opponents you would think he was playing in New York or some other place with a lot of immigrants. His first opponent was Vietnamese, then Chinese, again Chinese, then Latino, then Indian (from India), and finally Chinese in the last round. There was a significant number of white players, about half maybe, but the reason for this apparent distribution anomality is that Benjamin played on the second board in the first five rounds, and on the top one in the last one. To make the second board in the first round you need to either have a high rating or have the honor of being selected as meat. After that, usually you have to have won all of your previous games to be there.

When we got home I ran 4 miles with Benjamin.

Green Crocs 7 Miles: 14.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Sun, Mar 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Matthew for some reason did not want to stay in the Elder's Quorum, but he volunteered to go to High Priests, so I followed him and he was quite happy there. They had a good lesson there on faith and repentance. Alma 34:28-29 was quoted: 

And now behold, my beloved brethren, I say unto you, do not suppose that this is all; for after ye have done all these things, if ye turn away the needy, and the naked, and visit not the sick and afflicted, and impart of your substance, if ye have, to those who stand in need—I say unto you, if ye do not any of these things, behold, your prayer is vain, and availeth you nothing, and ye are as hypocrites who do deny the faith.

 29 Therefore, if ye do not remember to be charitable, ye are as dross, which the refiners do cast out, (it being of no worth) and is trodden under foot of men.

 

Night Sleep Time: 0.00Nap Time: 1.00Total Sleep Time: 1.00
Mon, Mar 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-03-10 08:44:21
Workout Totals
Distance Time Pace
12.000 1:33:25.50 7:47.12
Total of 12. Benjamin did 9, Jenny 4, Joseph and Jacob 3, Julia had a weird foot issue, ran only 1, William 1.
Leg 1
Distance Time Pace Comment
3 25:09.20. 8:23.07 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:09.20 8:23.07  
Leg 2
Distance Time Pace Comment
6 46:19.70. 7:43.28 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 46:19.70 7:43.28  
Leg 3
Distance Time Pace Comment
3 21:56.60. 7:18.87 Alone.
Split# Distance Time Pace Comment
1 3.000 21:56.60 7:18.87  

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Mar 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.003.500.0012.10

Fast Running Friend Workout - 2014-03-11 08:29:46
Workout Totals
Distance Time Pace
12.100 1:33:11.60 7:42.12
Total of 12.1. Benjamin did 9.1, Joseph 4, Jacob 2, William 1, Jenny 4, Julia 1 - still the weird foot issue.
Leg 1
Distance Time Pace Comment
4 34:49.60. 8:42.40 With Joseph.
Split# Distance Time Pace Comment
1 4.000 34:49.60 8:42.40  
Leg 2
Distance Time Pace Comment
3.6 28:53.30. 8:01.47 Warm-up with Benjamin.
Split# Distance Time Pace Comment
1 3.600 28:53.30 8:01.47  
Leg 3
Distance Time Pace Comment
3.5 20:01.40. 5:43.26 Tempo run with Benjamin back to the house. He started struggling after the first 2 miles and could barely run 5:50. Still not fully recovered from the Phoenix half, the heart is still weak I think. I told him to up his sleep and drink hawthornberry tea. I felt quite good on this, better than I expected. We ran the first 1.5 at 5:30 pace, and I was willing to keep it longer.
Split# Distance Time Pace Comment
1 3.500 20:01.40 5:43.26  
Leg 4
Distance Time Pace Comment
1 9:27.30. 9:27.30 With William.
Split# Distance Time Pace Comment
1 1.000 9:27.30 9:27.30  

Green Crocs 6 Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Mar 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-03-12 08:49:41
Workout Totals
Distance Time Pace
12.040 1:35:52.40 7:57.77
Total of 12. Benjamin did 9, Jenny 4, Julia 2, Joseph and Jacob 3, William 1. Julia's foot is recovering, but not 100%.
Leg 1
Distance Time Pace Comment
3 25:48.30. 8:36.10 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:48.30 8:36.10  
Leg 2
Distance Time Pace Comment
6 47:50.40. 7:58.40  
Split# Distance Time Pace Comment
1 6.000 47:50.40 7:58.40  
Leg 3
Distance Time Pace Comment
1 8:05.90. 8:05.90  
Split# Distance Time Pace Comment
1 1.000 8:05.90 8:05.90  
Leg 4
Distance Time Pace Comment
2.04 14:07.80. 6:55.59  
Split# Distance Time Pace Comment
1 2.040 14:07.80 6:55.59  

Green Crocs 6 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Mar 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.540.000.500.0012.04

Fast Running Friend Workout - 2014-03-13 07:17:00
Workout Totals
Distance Time Pace
12.040 1:39:11.60 8:14.32
Total of 12. Yesterday Benjamin stepped on a drain plug that popped out of position and had the sharp pins upwards and punctured his heel. So running today required a heroic effort for him. He could only manage 4 miles. Joseph did 4, Jacob 2, William 1, Julia 2, Jenny 4.
Leg 1
Distance Time Pace Comment
4 31:49.50. 7:57.38 With Benjamin.
Split# Distance Time Pace Comment
1 4.000 31:49.50 7:57.38  
Leg 2
Distance Time Pace Comment
4 34:55.90. 8:43.98 With Joseph.
Split# Distance Time Pace Comment
1 4.000 34:55.90 8:43.98  
Leg 3
Distance Time Pace Comment
2.04 17:05.00. 8:22.45 With Jacob.
Split# Distance Time Pace Comment
1 2.040 17:05.00 8:22.45  
Leg 4
Distance Time Pace Comment
1 6:21.30. 6:21.30 Alone, did a pickup for 0.5.
Split# Distance Time Pace Comment
1 0.500 3:36.90 7:13.80  
2 0.500 2:44.40 5:28.80  
Leg 5
Distance Time Pace Comment
1 8:59.90. 8:59.90 With William.
Split# Distance Time Pace Comment
1 1.000 8:59.90 8:59.90  

Green Crocs 6 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Mar 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.003.000.0013.00

Fast Running Friend Workout - 2014-03-14 08:59:12
Workout Totals
Distance Time Pace
13.000 1:38:28.90 7:34.53
Total of 13. Jacob and Joseph did a mile time trial on the track. They both missed their PRs by a little bit - possibly because it was too windy. They did 3 miles. Benjamin did 4, William 1, Jenny 5.5, Julia 2.
Leg 1
Distance Time Pace Comment
1 9:24.40. 9:24.40 Warm-up to the track.
Split# Distance Time Pace Comment
1 1.000 9:24.40 9:24.40  
Leg 2
Distance Time Pace Comment
1 6:43.90. 6:43.90 Time trial with Joseph and Jacob. I paced Joseph, Benjamin paced Jacob. Joseph got 6:13.5, Jacob 6:43.9. Joseph missed his PR by 1 second, Jacob by 7 seconds. He had a hard time breathing even though I gave him the inhaler before. Maybe I did not give to him quite right and it was not fully effective.
Split# Distance Time Pace Comment
1 1.000 6:13.50 6:13.50 Joseph opened in 89, then 93 - so far so good, but then he slowed down to 96, and could not kick at the end with the last lap being only 93, which killed the record.
2 0.000 0:30.40   This split is waiting for Jacob and Benjamin. Jacob struggled with asthma, which made him slow down to 1:44 in the third lap, and the record went out of the window with that.
Leg 3
Distance Time Pace Comment
1 8:53.90. 8:53.90 Cool-down.
Split# Distance Time Pace Comment
1 1.000 8:53.90 8:53.90  
Leg 4
Distance Time Pace Comment
3 21:43.70. 7:14.57 Alone.
Split# Distance Time Pace Comment
1 3.000 21:43.70 7:14.57  
Leg 5
Distance Time Pace Comment
4 34:13.60. 8:33.40 With Jenny and pushing Matthew in the stroller.
Split# Distance Time Pace Comment
1 4.000 34:13.60 8:33.40  
Leg 6
Distance Time Pace Comment
3 17:29.40. 5:49.80 A short tempo run from the house out and back on hills.
Split# Distance Time Pace Comment
1 3.000 17:29.40 5:49.80  

Schwinn Double Stroller Miles: 4.00Green Crocs 6 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Mar 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.530.000.000.0011.53

Fast Running Friend Workout - 2014-03-15 06:22:14
Workout Totals
Distance Time Pace
11.530 1:30:23.80 7:50.41
Total of 11.5. The run was spread throughout the day. Benjamin and I took Julia, Joseph, Jacob, and William to the Utah Elementary Chess Championship. Julia, Joseph, and Jacob got 4 points out of 6, William got 2.5 out of 6. Julia won 3 games, drew 2, and lost 1. Joseph and Jacob won 4 each and lost 2 each. William won 2, drew 1, and lost 4. Some highlights of the tournament - Joseph lost his first 2 games. I asked him how. He said his opponent checkmated his with overwhelming material. I asked him why he did not have the material to defend. He did not have a good answer. Then I told him I did not care if he won or lost his next game, but I wanted him to know exactly how his pieces were disappearing from the board. Then he won his next 4 games. Jacob impressed me by checkmating his opponent with a king and a rook in the last round. This is a difficult checkmate for a 7 year old, and particularly difficult after playing for 6 hours. William played in the kindergarten division. This was a good experience for him in learning how to deal with realities of life. By a miracle he managed to win 2 games. The first one I think was through psychological methods - his opponent decided to resign. He drew when his opponent stalemated him with a king and a queen. He lost one game on time - he and his opponent played for so long that they were the only ones left in the round after some time. So they were put on the clock. William by a miracle actually had a winning position, but at the age of 5 he did not know how to win it. In another game he won legitimately with checkmate, although we have a strong suspicion that there were some illegal moves en-route to it. But the most important experience was learning how to be accountable for his losses. When you finish the game, you are supposed to go to the tournament official and report the result. William was happy to do it when he won, but did not want to do it when he lost. He eventually learned. Benjamin ran a total of 7.35 miles, Jenny 4, Julia, Joseph, and Jacob 2.1, William 1.
Leg 1
Distance Time Pace Comment
3 20:59.80. 6:59.93 Alone in the morning.
Split# Distance Time Pace Comment
1 3.000 20:59.80 6:59.93  
Leg 2
Distance Time Pace Comment
1 9:54.30. 9:54.30 With William.
Split# Distance Time Pace Comment
1 1.000 9:54.30 9:54.30  
Leg 3
Distance Time Pace Comment
2.1 16:52.50. 8:02.14 With Joseph, Jacob, Julia, and Benjamin at the U of U track after the tournament.
Split# Distance Time Pace Comment
1 2.100 16:52.50 8:02.14  
Leg 4
Distance Time Pace Comment
0.18 1:18.00. 7:13.33 To the car.
Split# Distance Time Pace Comment
1 0.180 1:18.00 7:13.33  
Leg 5
Distance Time Pace Comment
5.25 41:19.20. 7:52.23 With Benjamin late at night.
Split# Distance Time Pace Comment
1 5.250 41:19.20 7:52.23  

Green Crocs 6 Miles: 11.53
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Sun, Mar 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Matthew behaved today. I was able to attend the new member class in Sunday School and the Elder's Quorum as well. We had a lesson on the topic Our Father in Heaven and briefly discussed the creation recalling a quote from Elder Nelson: "Can an explosion at a printing shop produce a dictionary?" The Elder's Quorum lesson was on the significance of the Sacrament.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Mon, Mar 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-03-17 08:15:05
Workout Totals
Distance Time Pace
12.000 1:36:55.90 8:04.66
Total of 12. Benjamin did 9, Jenny 4, Julia 2, Joseph and Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 25:53.30. 8:37.77 With Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 3.000 25:53.30 8:37.77  
Leg 2
Distance Time Pace Comment
6 48:01.40. 8:00.23 With Benjamin. Did some AIME problem solving. Those are fun to solve on the run, but good practice. Benjamin's visual on-the-run algebraic ability has improved and is now exceeding mine. When I say it is time for paper, he still wants to bash it out in his head, and he succeeds. I suppose I deserve this - this is what you get for having your kid derive the volume of a sphere formula while running at the age of 12. Yes, I made him integrate pi*(R^2-x^2)dx from -R to R in his head while running and I made him figure out that this is what he was supposed to integrate to get the volume as well.
Split# Distance Time Pace Comment
1 6.000 48:01.40 8:00.23  
Leg 3
Distance Time Pace Comment
3 23:01.20. 7:40.40 Alone with the exception of Matthew in the stroller.
Split# Distance Time Pace Comment
1 3.000 23:01.20 7:40.40  

Schwinn Double Stroller Miles: 3.00Green Crocs 7 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Tue, Mar 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.540.003.500.0013.04

Fast Running Friend Workout - 2014-03-18 08:04:35
Workout Totals
Distance Time Pace
13.040 1:40:19.40 7:41.61
Total of 13. Joseph did 4, Benjamin 9, Jacob 2, William 1, Jenny 2, Julia 2. Benjamin and I repeated the 3.5 mile tempo run from last week with better results for both of us. Details below.
Leg 1
Distance Time Pace Comment
4 33:52.00. 8:28.00 With Joseph. Did some mental math with inequalities and absolute values in the first half going a little faster than 9:00, then stopped talking in the second half and ran in the low 8:00s.
Split# Distance Time Pace Comment
1 4.000 33:52.00 8:28.00  
Leg 2
Distance Time Pace Comment
3.5 27:53.80. 7:58.23 Warm-up with Benjamin.
Split# Distance Time Pace Comment
1 3.500 27:53.80 7:58.23  
Leg 3
Distance Time Pace Comment
3.5 19:30.70. 5:34.49 The purpose of the tempo was to test Benjamin's recovery from the Phoenix half. He did much better than last week, and that pushed me to do better as well. The target was 5:36 pace in the canyon, then once we hit the hills just try not to bleed too much. We held slightly sub-5:30 average all the way to the Center street (2.75 miles), I survived by a miracle, then Benjamin slowed down on the hills over the next 2 miles to 5:50. I was still with him with 300 to go, but then he cranked it up on the uphill at the end, and I had nothing left. So he finished with 19:23, a new course PR, and I was 7 seconds back also with a new course PR. So good result for Benjamin, but he probably still needs another week. If he was fully recovered, he would not have had the 5:50 plop over that half mile, even though it was uphill.
Split# Distance Time Pace Comment
1 3.500 19:30.70 5:34.49  
Leg 4
Distance Time Pace Comment
2.04 19:02.90. 9:20.25 With Jenny. She had some hip pain so we ran slow.
Split# Distance Time Pace Comment
1 2.040 19:02.90 9:20.25  

Green Crocs 7 Miles: 13.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Mar 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-03-19 07:49:44
Workout Totals
Distance Time Pace
12.000 1:35:35.20 7:57.93
Total of 12. Benjamin did 9, Joseph and Jacob 3, William 1, Julia 3, Jenny 4.
Leg 1
Distance Time Pace Comment
3 25:47.60. 8:35.87 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:47.60 8:35.87  
Leg 2
Distance Time Pace Comment
6 46:54.70. 7:49.12 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 46:54.70 7:49.12  
Leg 3
Distance Time Pace Comment
3 22:52.90. 7:37.63 A little bit with Julia, the rest alone.
Split# Distance Time Pace Comment
1 3.000 22:52.90 7:37.63  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Mar 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-03-20 07:03:13
Workout Totals
Distance Time Pace
12.000 1:40:02.60 8:20.22
Total of 12. Benjamin did 9, Jenny 4, Julia 2, Joseph 4, Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
7 55:40.70. 7:57.24 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 55:40.70 7:57.24  
Leg 2
Distance Time Pace Comment
4 35:30.70. 8:52.67 With Joseph and Jenny.
Split# Distance Time Pace Comment
1 4.000 35:30.70 8:52.67  
Leg 3
Distance Time Pace Comment
1 8:51.20. 8:51.20 With William.
Split# Distance Time Pace Comment
1 1.000 8:51.20 8:51.20  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Mar 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2014-03-21 07:41:37
Workout Totals
Distance Time Pace
13.000 1:43:57.20 7:59.78
Total of 13. Benjamin did 9, Joseph 3, Jacob 3, William 1, Jenny 4, Julia 2. Attempted a mile time trial with Joseph and Jacob but it did not go very well. It was rather cold - 33 F, plus Joseph's legs were hurting, plus Jacob hit an asthma attack. Details below.
Leg 1
Distance Time Pace Comment
1 9:41.90. 9:41.90 Warm-up with Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 1.000 9:41.90 9:41.90  
Leg 2
Distance Time Pace Comment
1 6:49.50. 6:49.50 This split shows Joseph's time. He opened in 93, then just coasted after that. Jacob was not doing well, but he almost caught Joseph and finished in 6:53. Joseph complained that his legs were hurting and could not move. Jacob hit an asthma attack.
Split# Distance Time Pace Comment
1 1.000 6:49.50 6:49.50  
Leg 3
Distance Time Pace Comment
1 9:14.90. 9:14.90 Cool-down.
Split# Distance Time Pace Comment
1 1.000 9:14.90 9:14.90  
Leg 4
Distance Time Pace Comment
6 46:47.40. 7:47.90 With Benjamin. Discussed plans of how to solve Jacob's asthma attack problem. Today we gave him the inhaler, but it still happened. We decided we just need to do the time trials when it is warmer - 33F is too cold for him.
Split# Distance Time Pace Comment
1 6.000 46:47.40 7:47.90  
Leg 5
Distance Time Pace Comment
3 22:26.50. 7:28.83 Pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 3.000 22:26.50 7:28.83  
Leg 6
Distance Time Pace Comment
1 8:57.00. 8:57.00 With William.
Split# Distance Time Pace Comment
1 1.000 8:57.00 8:57.00  

Green Crocs 7 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Mar 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.088.000.000.0020.08

Fast Running Friend Workout - 2014-03-22 08:17:04
Workout Totals
Distance Time Pace
20.080 2:24:43.40 7:12.44
20 miles total. Benjamin did 12.35, Jenny 4, Julia 2, Joseph 4, Jacob 2, William 1. Benjamin and I did a 6 mile tempo run - details below. I finished the workout with another 2 mile tempo as well.
Leg 1
Distance Time Pace Comment
4 35:46.50. 8:56.62 With Joseph.
Split# Distance Time Pace Comment
1 4.000 35:46.50 8:56.62  
Leg 2
Distance Time Pace Comment
4.35 34:04.00. 7:49.89 With Benjamin from the press building to the magic spot on the old highway.
Split# Distance Time Pace Comment
1 4.350 34:04.00 7:49.89  
Leg 3
Distance Time Pace Comment
6 34:39.90. 5:46.65 Tempo run with Benjamin. He had a side ache issue again. This time it got pretty bad. We had to stop twice in the middle of the tempo to massage it and do some squats and sit-ups. It went away and became manageable after the treatment. On one hand it looks like some disturbance of the diaphragm. But on the other hand those pains have always correlated with being low on fuel. Except this time the pace was relatively slow. But we did have significant headwind. I have experienced side-aches in conjunction with the headwind before - most memorable case in the St. George Marathon 1998.
Split# Distance Time Pace Comment
1 6.000 34:39.90 5:46.65  
Leg 4
Distance Time Pace Comment
3.65 27:45.60. 7:36.33 From the house to the magic spot in the canyon. Felt low on fuel, was not sure if I'd be able to run 6:00 for the last 2 miles, but decided to move on faith - that is how you develop the marathon endurance.
Split# Distance Time Pace Comment
1 3.650 27:45.60 7:36.33  
Leg 5
Distance Time Pace Comment
2 11:44.90. 5:52.45 Faith-based tempo. One foot in front of the other. Somehow managed 5:52 pace.
Split# Distance Time Pace Comment
1 2.000 11:44.90 5:52.45  
Leg 6
Distance Time Pace Comment
0.08 0:42.50. 8:51.25 Cool-down of sorts to the car.
Split# Distance Time Pace Comment
1 0.080 0:42.50 8:51.25  

Green Crocs 7 Miles: 20.08
Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Sun, Mar 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had our ward conference. Took a nap in the afternoon.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Mon, Mar 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-03-24 07:53:52
Workout Totals
Distance Time Pace
12.000 1:38:39.70 8:13.31
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 25:36.00. 8:32.00 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:36.00 8:32.00  
Leg 2
Distance Time Pace Comment
6 46:42.80. 7:47.13 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 46:42.80 7:47.13  
Leg 3
Distance Time Pace Comment
3 26:20.90. 8:46.97 With Jenny.
Split# Distance Time Pace Comment
1 3.000 26:20.90 8:46.97  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Tue, Mar 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.941.003.500.0012.44

Fast Running Friend Workout - 2014-03-25 08:16:46
Workout Totals
Distance Time Pace
12.440 1:33:01.40 7:28.67
Total of 12.4. Benjamin did 10.35, Jenny 4, Julia 3, Joseph and Jacob 3, William 1. Eventful day. Learning from the past experiences with Joseph and Jacob we decided to wait until it was warmer for the time trial. So Benjamin and I ran 7.35 first with a 3.5 mile tempo. Then we did the time trial with Joseph and Jacob, which went very well. Details below.
Leg 1
Distance Time Pace Comment
3.85 30:54.90. 8:01.79 Warm-up with Benjamin.
Split# Distance Time Pace Comment
1 3.850 30:54.90 8:01.79  
Leg 2
Distance Time Pace Comment
3.5 19:42.00. 5:37.71 Tempo run from the magic spot in the Provo Canyon to the house. First 2 miles down the canyon, then a little bit of rolling down, then up to the house for the last mile. We opened with a 5:28 mile, then Benjamin turned up the heat on me and dropped me. His mile was 5:20, mine 5:27. After that he maintained 5:30 until the last half mile, I maintained 5:45 until the last half mile. He struggled at the end but still ended up with 19:13 - sub-5:30 average.
Split# Distance Time Pace Comment
1 3.500 19:42.00 5:37.71  
Leg 3
Distance Time Pace Comment
1.05 9:50.50. 9:22.38 Warm-up with Benjamin, Joseph, and Jacob to the track.
Split# Distance Time Pace Comment
1 1.050 9:50.50 9:22.38  
Leg 4
Distance Time Pace Comment
1 6:30.00. 6:30.00 The time trial. Joseph ran 6:09.2 - new PR by 3.4 seconds and first time under 6:10. Jacob got 6:30.0 - new PR by 6.3 seconds, and a new family pre-baptism age record (Joseph's best pre-baptism time was 6:52, Benjamin's 7:12). Benjamin's best Joseph's age (early 9) time was 6:29. So Joseph so far is 20 seconds ahead of Benjamin, and Jacob is 42 seconds ahead of Benjamin. If this holds, Jacob will be running 4:10 mile at the age of 15. Splits - Joseph - 89, 93, 94, 90. Jacob - 96, 99, 99, 94. The temperature was good - 50 F. A little bit of wind, but I blocked it for Joseph, and Benjamin blocked it for Jacob.
Split# Distance Time Pace Comment
1 1.000 6:09.20 6:09.20 Joseph's split.
2 0.000 0:20.80 0:00.00 Waiting for Jacob to finish.
Leg 5
Distance Time Pace Comment
1 9:08.90. 9:08.90 Cool-down with Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 1.000 9:08.90 9:08.90  
Leg 6
Distance Time Pace Comment
1.02 8:54.40. 8:43.92 With Jenny and William running, and Matthew in the stroller on the big boy course.
Split# Distance Time Pace Comment
1 1.020 8:54.40 8:43.92  
Leg 7
Distance Time Pace Comment
1.02 8:00.70. 7:51.27 With Matthew in the stroller.
Split# Distance Time Pace Comment
1 1.020 8:00.70 7:51.27  

Green Crocs 7 Miles: 12.44
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Wed, Mar 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.050.000.000.0013.05

Fast Running Friend Workout - 2014-03-26 08:33:44
Workout Totals
Distance Time Pace
13.050 1:48:55.10 8:20.77
Total of 13. William did 1, Julia 3, Joseph 3, Jacob 2, Benjamin 9, Jenny 4.
Leg 1
Distance Time Pace Comment
3 26:50.90. 8:56.97 With Joseph.
Split# Distance Time Pace Comment
1 3.000 26:50.90 8:56.97  
Leg 2
Distance Time Pace Comment
7 55:10.80. 7:52.97 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 55:10.80 7:52.97  
Leg 3
Distance Time Pace Comment
1.01 9:14.90. 9:09.41 With William and Julia.
Split# Distance Time Pace Comment
1 1.000 9:10.00 9:10.00 William's split at the mile.
2 0.010 0:04.90 8:10.00 A little extra.
Leg 4
Distance Time Pace Comment
2.04 17:38.50. 8:38.87 With Julia.
Split# Distance Time Pace Comment
1 2.040 17:38.50 8:38.87  

Green Crocs 7 Miles: 13.05
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Mar 27, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.020.000.000.0013.02

Fast Running Friend Workout - 2014-03-27 09:47:57
Workout Totals
Distance Time Pace
13.020 1:44:40.80 8:02.40
Total of 13. William did 1, Joseph 4, Benjamin 9, Jenny 4, Julia 3, Jacob 3.
Leg 1
Distance Time Pace Comment
3 26:02.10. 8:40.70 With Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 3.000 26:02.10 8:40.70  
Leg 2
Distance Time Pace Comment
1.02 9:41.70. 9:30.29 With William and Joseph on the big boy course.
Split# Distance Time Pace Comment
1 1.020 9:41.70 9:30.29  
Leg 3
Distance Time Pace Comment
9 1:08:57.00. 7:39.67 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:08:57.00 7:39.67  

Green Crocs 7 Miles: 13.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Mar 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.520.6212.39

Fast Running Friend Workout - 2014-03-28 08:01:42
Workout Totals
Distance Time Pace
12.387 1:44:19.90 8:25.36
Total of 12. Benjamin did 9.25, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1. Benjamin did a "break out the rust" mile time trial on the track at Orem High. I helped him in the first and third lap, and Joseph and Jacob raced him in the last. Details below.
Leg 1
Distance Time Pace Comment
1.311 11:55.50. 9:05.77 Warm-up with strides.
Split# Distance Time Pace Comment
1 1.000 9:12.60 9:12.60 Jog to the track with Joseph, Benjamin, and Jacob.
2 0.062 0:17.50 4:42.26 100 meter stride with Benjamin.
3 0.062 0:43.90 11:48.06 Recovery for 100 meters.
4 0.062 0:16.70 4:29.35 100 meter stride.
5 0.125 1:24.80 11:18.40 Recovery for 200 meters.
Leg 2
Distance Time Pace Comment
0.496 4:52.50. 9:49.72 Mile time trial. The plan was to try to maintain 70 seconds per lap without bleeding too much. The first lap was perfect, second acceptable, Benjamin had a mental meltdown in the third, but recovered a little in the last. All in all, 4:52 is not too bad for the first try in 33 F with almost nothing at mile race pace. But it should have been 4:48 with proper psychological preparation with everything else being the same.
Split# Distance Time Pace Comment
1 0.248 1:09.80 4:41.45 Everything was perfect in this lap. I managed to hit the right pace and Benjamin seemed to handle it just fine.
2 0.000 1:13.00   Benjamin was alone here and I think the wind got to him and played tricks with his mind.
3 0.248 1:16.00 5:06.45 This lap was a disaster. Two years ago such laps produced a split of 85. Now at least we progressed to 76. Benjamin started to get negative in the second lap when it got hard, but now he had an audience for his complaints. So the first 200 meters of this lap I had to do some coaxing and Benjamin was vehemently talking back. Naturally, this was not very productive. For both of us the oxygen flow was less than optimal. Benjamin knows that very well, but sometimes in the absence of oxygen or glycogen he gets hit with a compulsive complaining disorder. He thought he was over it by now, and I naively thought that too, but, as I told him afterwards - once an alcoholic always an alcoholic - you have to be humble and be ready for a compulsive complaining disorder attack at all times. Half way through the third lap he came to himself and started running normally, but it was now difficult to speed up.
4 0.000 1:12.00   With Jacob's and Joseph's help taking turns for 100 and then 200 meters and not wanting to be outrun by his little brothers Benjamin kicked and managed a 72 for the last lap.
5 0.000 0:01.70   9.34 meter tax. Less than 1%!
Leg 3
Distance Time Pace Comment
1 9:07.70. 9:07.70 Back to the house with Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 1.000 9:07.70 9:07.70  
Leg 4
Distance Time Pace Comment
6 50:08.90. 8:21.48 With Benjamin. We did not move very fast.
Split# Distance Time Pace Comment
1 6.000 50:08.90 8:21.48  
Leg 5
Distance Time Pace Comment
0.52 3:05.00. 5:55.77 Back to meet Julia, and then finished with her. Hilly segment here, so the effort was more than the time shows.
Split# Distance Time Pace Comment
1 0.520 3:05.00 5:55.77  
Leg 6
Distance Time Pace Comment
1.02 9:31.40. 9:20.20 With William on the big boy course.
Split# Distance Time Pace Comment
1 1.020 9:31.40 9:20.20  
Leg 7
Distance Time Pace Comment
2.04 15:38.90. 7:40.25 Alone.
Split# Distance Time Pace Comment
1 2.040 15:38.90 7:40.25  

Green Crocs 7 Miles: 12.39
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Mar 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.020.003.000.0020.02

Fast Running Friend Workout - 2014-03-29 10:54:03
Workout Totals
Distance Time Pace
20.020 2:34:04.30 7:41.75
Ran in the late morning/early afternoon today due to an earlier ward activity. Total of 20. Benjamin did 12, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
1.02 9:22.10. 9:11.08 With William on the big boy course.
Split# Distance Time Pace Comment
1 1.020 9:22.10 9:11.08  
Leg 2
Distance Time Pace Comment
4 34:51.80. 8:42.95 With Joseph.
Split# Distance Time Pace Comment
1 4.000 34:51.80 8:42.95  
Leg 3
Distance Time Pace Comment
12 1:25:49.90. 7:09.16 With Benjamin. First 9 easy, last 3 hard. Benjamin had issues with dehydration, but toughed it out.
Split# Distance Time Pace Comment
1 9.000 1:08:20.20 7:35.58 Distance in the legs before the tempo.
2 3.000 17:29.70 5:49.90 Actual tempo. Benjamin struggled, but still dropped me in the last 100 meters and put about a 2 second gap.
Leg 4
Distance Time Pace Comment
3 24:00.50. 8:00.17 Alone.
Split# Distance Time Pace Comment
1 3.000 24:00.50 8:00.17  

Green Crocs 7 Miles: 20.02
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Sun, Mar 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day oif rest. Went to church. Missed a good portion of the Sacrament meeting due to William causing trouble at first, then had to take Matthew out. We had another missionary home coming. Was able to attend Sunday school - we talked about us being children of God and what that means. Then in the Elders' Quorum we studied President Uchtdorf's talk from the last General Conference. I like the statement "Doubt your doubts before you doubt your faith".

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Mon, Mar 31, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-03-31 08:29:14
Workout Totals
Distance Time Pace
12.000 1:28:01.90 7:20.16
Total of 12. Benjamin was not feeling 100%, did only 6. Joseph and Jacob did 3, William 1, Jenny 4, Julia 3.
Leg 1
Distance Time Pace Comment
3 25:16.10. 8:25.37 With Benjamin, Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:16.10 8:25.37  
Leg 2
Distance Time Pace Comment
9 1:02:45.80. 6:58.42 Alone. Saw that sub-7:00 average was within reach and moved the legs a bit to make it.
Split# Distance Time Pace Comment
1 9.000 1:02:45.80 6:58.42  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Apr 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.580.000.000.3111.89

Fast Running Friend Workout - 2014-04-01 08:21:45
Workout Totals
Distance Time Pace
11.894 1:33:07.70 7:49.79
Total of 12. Benjamin did 6, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1.5. We Joseph, Jacob, Benjamin, and I did a 200 time trial. William did a mile time trial. Benjamin and William got PRs. Details below.
Leg 1
Distance Time Pace Comment
1.311 11:36.10. 8:50.97 Warm-up.
Split# Distance Time Pace Comment
1 1.000 8:50.50 8:50.50 Warm-up.
2 0.062 0:17.80 4:47.10 100 meter stride.
3 0.062 0:46.50 12:30.00 Recovery jog.
4 0.062 0:16.20 4:21.29 100 meter stride.
5 0.125 1:25.10 11:20.80 Recovery jog.
Leg 2
Distance Time Pace Comment
0.074 0:27.60. 6:12.97 Benjamin's 200. I ran across the field to time him. PR by 0.4.
Split# Distance Time Pace Comment
1 0.074 0:27.60 6:12.97  
Leg 3
Distance Time Pace Comment
0.062 0:38.10. 10:14.52 Joseph's 200. 0.5 off PR. I think it was too cold for him today.
Split# Distance Time Pace Comment
1 0.062 0:38.10 10:14.52  
Leg 4
Distance Time Pace Comment
0.062 0:40.50. 10:53.23 Jacob's 200. No PR either - off PR by 0.6. Too cold, I think.
Split# Distance Time Pace Comment
1 0.062 0:40.50 10:53.23  
Leg 5
Distance Time Pace Comment
0.062 0:31.70. 8:31.29 My own time trial - try 1. Benjamin paced me, but ended up pulling away and hitting around 30 low.
Split# Distance Time Pace Comment
1 0.062 0:31.70 8:31.29  
Leg 6
Distance Time Pace Comment
0.625 6:24.20. 10:14.72 Recovery jog with Joseph and Benjamin.
Split# Distance Time Pace Comment
1 0.625 6:24.20 10:14.72  
Leg 7
Distance Time Pace Comment
0.061 0:31.50. 8:36.39 My own time trial - try 2 - a little better.
Split# Distance Time Pace Comment
1 0.061 0:31.50 8:36.39  
Leg 8
Distance Time Pace Comment
0.077 0:39.40. 8:31.69 Joseph - try 2 - he was not only cold, but also tired now. I ran with him.
Split# Distance Time Pace Comment
1 0.077 0:39.40 8:31.69  
Leg 9
Distance Time Pace Comment
0.5 2:33.60. 5:07.20 More jogging.
Split# Distance Time Pace Comment
1 0.500 2:33.60 5:07.20  
Leg 10
Distance Time Pace Comment
1 8:41.40. 8:41.40 Back home with Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 1.000 8:41.40 8:41.40  
Leg 11
Distance Time Pace Comment
2.04 16:00.10. 7:50.64 With Benjamin.
Split# Distance Time Pace Comment
1 2.040 16:00.10 7:50.64  
Leg 12
Distance Time Pace Comment
0.52 4:30.90. 8:40.96 William's botched time trial. He opened with 1:58, and was going a little slower than 8:00 after that, very good pace, but then at 600 said he changed his mind and did not want to try to set a record. I think the wind was discouraging him. Without stopping the watch I convinced him to keep going, and he was still on pace, but then shortly after 800 (4:12 split in spite of the stop) he stopped again. I stopped the watch and told him he had to start all over again. He agreed.
Split# Distance Time Pace Comment
1 0.520 4:30.90 8:40.96  
Leg 13
Distance Time Pace Comment
1 8:23.70. 8:23.70 This time the record happened. William in spite of the fatigue from the earlier attempt and the wind ran without stopping and that was good enough for a 2 second PR. His splits were 2:00, 2:06, 2:06, 2:08, and the rest towards the 9.34 meter tax. I think he has an easy sub-8:00 in him on a warmer less windy day - especially if he really gets the idea that he cannot stop in the middle of a time trial.
Split# Distance Time Pace Comment
1 1.000 8:23.70 8:23.70  
Leg 14
Distance Time Pace Comment
4.5 31:28.90. 6:59.76 Alone.
Split# Distance Time Pace Comment
1 4.500 31:28.90 6:59.76  

Green Crocs 7 Miles: 11.89
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Apr 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-04-02 08:39:55
Workout Totals
Distance Time Pace
12.000 1:26:19.80 7:11.65
Total of 12. Benjamin did 3 - sore legs from the 200 and also a little cold, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 25:21.30. 8:27.10 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:21.30 8:27.10  
Leg 2
Distance Time Pace Comment
9 1:00:58.50. 6:46.50 Alone - went a little quicker.
Split# Distance Time Pace Comment
1 9.000 1:00:58.50 6:46.50  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Apr 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.500.000.0012.00

Fast Running Friend Workout - 2014-04-03 08:47:54
Workout Totals
Distance Time Pace
12.000 1:34:47.50 7:53.96
 
Leg 1
Distance Time Pace Comment
4 34:24.10. 8:36.02 With Joseph.
Split# Distance Time Pace Comment
1 4.000 34:24.10 8:36.02  
Leg 2
Distance Time Pace Comment
3 26:28.30. 8:49.43 With Jacob, Benjamin, and Julia.
Split# Distance Time Pace Comment
1 3.000 26:28.30 8:49.43  
Leg 3
Distance Time Pace Comment
5 33:55.10. 6:47.02 Alone. Did a 1.5 mini-tempo.
Split# Distance Time Pace Comment
1 3.000 21:25.00 7:08.33 To the 2.5 mark, then 0.5 back to the 800 N bridge.
2 1.500 8:45.60 5:50.40 Mini-tempo from the 800 N bridge to the Center/Carterville bridge.
3 0.500 3:44.50 7:29.00 To the house.

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Apr 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.520.000.000.0012.52

Fast Running Friend Workout - 2014-04-04 07:56:27
Workout Totals
Distance Time Pace
12.520 1:45:39.60 8:26.36
Total of 12.5. William did 1.5, Benjamin 6 (recovering from the cold and sore legs), Jenny 4, Julia 1.
Leg 1
Distance Time Pace Comment
3 26:23.90. 8:47.97 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:23.90 8:47.97  
Leg 2
Distance Time Pace Comment
6 49:10.80. 8:11.80 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 49:10.80 8:11.80  
Leg 3
Distance Time Pace Comment
1.02 8:50.70. 8:40.29  
Split# Distance Time Pace Comment
1 1.020 8:50.70 8:40.29 With William on the big boy course. New course record. Pushed Matthew in the stroller.
Leg 4
Distance Time Pace Comment
0.5 4:18.30. 8:36.60 William wanted to run some extra. Pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 0.500 4:18.30 8:36.60  
Leg 5
Distance Time Pace Comment
2 16:55.90. 8:27.95  
Split# Distance Time Pace Comment
1 2.000 16:55.90 8:27.95 First mile with Julia, the rest alone. Pushed Matthew in the stroller.

Green Crocs 7 Miles: 12.52
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Apr 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Fast Running Friend Workout - 2014-04-05 06:44:03
Workout Totals
Distance Time Pace
20.000 2:11:30.20 6:34.51
20 mile run alone to the South Fork magic spot and back. First 10 easy, last 10 tempo. Benjamin did 6, Jenny 4, Julia 2, Joseph 4, Jacob 2, William 1. Afterwards we listened to General Conference.
Leg 1
Distance Time Pace Comment
10 1:12:37.50. 7:15.75 Glycogen-dumping warm-up. A little quicker than usual.
Split# Distance Time Pace Comment
1 10.000 1:12:37.50 7:15.75  
Leg 2
Distance Time Pace Comment
10 58:52.70. 5:53.27 Gave it a good push, it was hard.
Split# Distance Time Pace Comment
1 10.000 58:52.70 5:53.27  

Green Crocs 7 Miles: 20.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sun, Apr 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Watched the General Conference. On the side of humor, I really liked Elder Ballard's "the only true and living return missionary as far as she was concerned". I could related to it very well because about 17.5 years ago I had to do the same thing. The success of that process by now translated to eight children and one more on the way, due on September 15th.  

I also realized that we have a lot of apostles that were born before 1930: President Monson, Elder Perry, President Packer, Elder Nelson, Elder Ballard, and Elder Scott. That is 5 out of 15! If you look at the ones that are older than 80, then add President Eyring, Elder Oaks, and Elder Hales - so more than 50% are older than 80. I like learning from the older generation, especially that much older! 

General Conference is a special experience for me. Like most people, I cannot absorb all 10 hours of it. There are times I tune out, or if I am really tired, which was the case Saturday afternoon, even fall asleep. But quite frequently all of a sudden I am understanding what the brethren are saying. It becomes plain. A vision opens. I know who they are. I also know what I am supposed to do here on earth.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Mon, Apr 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Fast Running Friend Workout - 2014-04-07 08:20:12
Workout Totals
Distance Time Pace
12.020 1:39:09.00 8:14.93
Total of 12. Benjamin did 9, Jenny 1 (hurt foot), Julia 2, William 1, Joseph and Jacob 3. Pushed Matthew in the stroller for the last 3 miles.
Leg 1
Distance Time Pace Comment
3 25:14.50. 8:24.83 With Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 3.000 25:14.50 8:24.83  
Leg 2
Distance Time Pace Comment
6 47:45.60. 7:57.60 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:45.60 7:57.60  
Leg 3
Distance Time Pace Comment
1.02 9:25.50. 9:14.41 With William on the big boy course.
Split# Distance Time Pace Comment
1 1.020 9:25.50 9:14.41  
Leg 4
Distance Time Pace Comment
1 8:55.20. 8:55.20 With Jenny.
Split# Distance Time Pace Comment
1 1.000 8:55.20 8:55.20  
Leg 5
Distance Time Pace Comment
1 7:48.20. 7:48.20 Alone.
Split# Distance Time Pace Comment
1 1.000 7:48.20 7:48.20  

Schwinn Double Stroller Miles: 3.02Green Crocs 7 Miles: 12.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Apr 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.930.000.000.009.93

Fast Running Friend Workout - 2014-04-08 08:08:04
Workout Totals
Distance Time Pace
9.930 1:25:28.20 8:36.44
Was not feeling too great today - a sore throat, decided to take it easy and run a little less. Benjamin felt he was recovered enough from his sore throat to try a moderate workout so I suggested 2x600 with full rest in between in 1:45 each, and he felt it would be good. Joseph had a sore throat as well so I had him run only 2 miles. Jacob did 2, Jenny 2, Julia 2, William 1. Benjamin's workout details below. I pushed Matthew in the stroller for the last 5 miles.
Leg 1
Distance Time Pace Comment
2.04 17:55.80. 8:47.35 With Joseph.
Split# Distance Time Pace Comment
1 2.040 17:55.80 8:47.35  
Leg 2
Distance Time Pace Comment
1 8:00.20. 8:00.20 To the track with Benjamin.
Split# Distance Time Pace Comment
1 1.000 8:00.20 8:00.20  
Leg 3
Distance Time Pace Comment
0.21 1:42.80. 8:09.52 Benjamin's first 600. I ran on the diagonal giving splits. Hit target was 1:45. 200 splits below.
Split# Distance Time Pace Comment
1 0.070 0:33.00 7:51.43  
2 0.070 0:34.50 8:12.86  
3 0.070 0:35.30 8:24.29  
Leg 4
Distance Time Pace Comment
0.37 3:05.10. 8:20.27 Recovery jog with Benjamin. The rest was actually longer than that - he did some passive recovery after he finished.
Split# Distance Time Pace Comment
1 0.370 3:05.10 8:20.27  
Leg 5
Distance Time Pace Comment
0.21 1:38.20. 7:47.62 Benjamin second 600. 200 splits below. I ran the diagonals again.
Split# Distance Time Pace Comment
1 0.070 0:33.30 7:55.71  
2 0.070 0:33.70 8:01.43  
3 0.070 0:31.20 7:25.71 Good kick.
Leg 6
Distance Time Pace Comment
1.1 9:13.10. 8:22.82 Jog back home.
Split# Distance Time Pace Comment
1 1.100 9:13.10 8:22.82  
Leg 7
Distance Time Pace Comment
4 34:38.90. 8:39.73 More miles with Benjamin.
Split# Distance Time Pace Comment
1 4.000 34:38.90 8:39.73  
Leg 8
Distance Time Pace Comment
1 9:14.10. 9:14.10 With William.
Split# Distance Time Pace Comment
1 1.000 9:14.10 9:14.10  

Green Crocs 7 Miles: 9.93
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Wed, Apr 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-04-09 08:12:09
Workout Totals
Distance Time Pace
12.040 1:37:54.90 8:07.95
Felt a little better today, did full 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1. I pushed Matthew in the stroller for the last 3 miles.
Leg 1
Distance Time Pace Comment
3 26:35.20. 8:51.73 With Joseph. Jacob now got the sore throat, so I had him run only 2.
Split# Distance Time Pace Comment
1 3.000 26:35.20 8:51.73  
Leg 2
Distance Time Pace Comment
6 47:48.90. 7:58.15 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:48.90 7:58.15  
Leg 3
Distance Time Pace Comment
2.04 15:56.30. 7:48.77 Alone.
Split# Distance Time Pace Comment
1 2.040 15:56.30 7:48.77  
Leg 4
Distance Time Pace Comment
1 7:34.50. 7:34.50 Alone.
Split# Distance Time Pace Comment
1 1.000 7:34.50 7:34.50  

Green Crocs 7 Miles: 12.04
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Thu, Apr 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2111.96

Fast Running Friend Workout - 2014-04-10 08:18:16
Workout Totals
Distance Time Pace
11.960 1:43:04.50 8:37.09
I asked Benjamin on Tuesday if we should to do a mile time trial or the 800 today. He decided to do the mile. Today was not a good day. Looks like 4:40 is becoming another 6:00 - he is having similar mental issues again that he did when he was 10 and was trying to break 6:00. But when life gives you lemons you make a lemonade. So we tried to make some lemonade today and converted the event into a workout. Details below. Kids runs: Joseph 3, Jacob 2, William 1, Julia 3, Jenny 4, Benjamin 9.
Leg 1
Distance Time Pace Comment
1.3103 11:09.70. 8:31.10 Warm-up.
Split# Distance Time Pace Comment
1 1.000 8:40.70 8:40.70 Warm-up.
2 0.062 0:17.50 4:41.80 100 stride.
3 0.062 0:44.90 12:03.03 Recovery jog.
4 0.062 0:17.30 4:38.58 Another stride.
5 0.124 1:09.30 9:18.87 More jogging.
Leg 2
Distance Time Pace Comment
0.09 1:35.60. 17:42.22 Botched mile time trial. Benjamin opened with 70.3 as planned, then I started pacing him with the idea to pull him for 600 meters, but after a little over 100 meters he just stopped. The mental beast came back.
Split# Distance Time Pace Comment
1 0.000 1:10.30    
2 0.090 0:25.30 4:41.11  
Leg 3
Distance Time Pace Comment
1 10:21.90. 10:21.90 Some jogging with Benjamin while he mentally regrouped. I suggested that he should not end the workout on a sour note, and do something to kick the beast. We eventually agreed on 1000 with the target of 2:55.
Split# Distance Time Pace Comment
1 1.000 10:21.90 10:21.90  
Leg 4
Distance Time Pace Comment
0.35 2:54.00. 8:17.14 Benjamin's "kick-the-beast" 1000. I ran the diagonals to take 200 splits which are below. He did beat the target by 1 second, although not quite the way I would want him to - opening with a low 32 and then running 35s. I would have preferred even 35s with a kick in 32. But he kicked the beast ending the workout on a good note - or so he thought, see below...
Split# Distance Time Pace Comment
1 0.070 0:32.00 7:37.14  
2 0.070 0:35.70 8:30.00  
3 0.070 0:35.50 8:27.14  
4 0.070 0:35.90 8:32.86  
5 0.070 0:34.90 8:18.57  
Leg 5
Distance Time Pace Comment
0.14 1:05.90. 7:50.71 After Benjamin finished the 1000 I suggested that the beast needed another kick. He naturally disagreed. I told him I needed another data point to better understand his metabolic pathways and he agreed to run an all out 400. I ran the diagonals again.
Split# Distance Time Pace Comment
1 0.070 0:33.40 7:57.14 This was about what I was expecting at this point, and I thought he was just tired and would be lucky to run anything under 35 for the last 200. But the problem was a tight hamstring.
2 0.070 0:32.50 7:44.29 The hamstring loosened up and he was able to go faster.
Leg 6
Distance Time Pace Comment
1 8:26.20. 8:26.20 Jog back to the house with Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 1.000 8:26.20 8:26.20  
Leg 7
Distance Time Pace Comment
1 8:45.20. 8:45.20 Another mile with Benjamin, and Joseph.
Split# Distance Time Pace Comment
1 1.000 8:45.20 8:45.20  
Leg 8
Distance Time Pace Comment
4 31:55.00. 7:58.75 More with Benjamin.
Split# Distance Time Pace Comment
1 4.000 31:55.00 7:58.75  
Leg 9
Distance Time Pace Comment
3.07 26:51.00. 8:44.76 With Julia. William ran the first mile.
Split# Distance Time Pace Comment
1 1.000 9:15.30 9:15.30 William's split.
2 2.070 17:35.70 8:30.00  

Green Crocs 7 Miles: 11.96
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Fri, Apr 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.310.000.000.2512.56

Fast Running Friend Workout - 2014-04-11 08:25:00
Workout Totals
Distance Time Pace
12.000 1:38:09.80 8:10.82
Total 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1. I pushed Matthew in the stroller for the last 3.
Leg 1
Distance Time Pace Comment
3 25:30.00. 8:30.00 With Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 3.000 25:30.00 8:30.00  
Leg 2
Distance Time Pace Comment
6 47:39.80. 7:56.63 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:39.80 7:56.63  
Leg 3
Distance Time Pace Comment
3 25:00.00. 8:20.00 With Julia.
Split# Distance Time Pace Comment
1 3.000 25:00.00 8:20.00  
Fast Running Friend Workout - 2014-04-11 20:44:05
Workout Totals
Distance Time Pace
0.558 4:07.00 7:22.65
Jenny was mad about some girl interaction with her friends and felt she needed to release the anger. She suggested she should run a fast quarter. I suggested it be timed in case she set a record, so we went to the track. I think it was too dark for the record -, and her stomach was too full from dinner, so she ended up 3 seconds slower, but it was still a good run - details below.
Leg 1
Distance Time Pace Comment
0.31 2:46.60. 8:57.42 Short warm-up.
Split# Distance Time Pace Comment
1 0.310 2:46.60 8:57.42  
Leg 2
Distance Time Pace Comment
0.248 1:20.40. 5:24.19 I paced her. She finished 3 seconds slower than her record.
Split# Distance Time Pace Comment
1 0.124 0:39.10 5:15.32 The first 100 felt fast, I thought she was going to make me break 75, but then she started to lose steam.
2 0.124 0:41.30 5:33.06 Adrenaline goes so far. At this point lactic acid and the dinner began to win. But I was still happy that she ran a quick pace.

Schwinn Double Stroller Miles: 3.00Green Crocs 7 Miles: 12.56
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Sat, Apr 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.933.500.000.7420.17

Fast Running Friend Workout - 2014-04-12 07:35:26
Workout Totals
Distance Time Pace
20.175 2:31:06.30 7:29.38
Woke up from a dream. I was running a race, and was doing very well - made a surge, dropped the competition. All except for a little 10-year-old girl. No matter what I did I could not drop her. As we approached the finish I thought - oh, no, I've never run in a race where the field got chicked. At the end with a superhuman effort I was able to outlean her. I wonder if this was just a dream, or if this means we are having a girl. We will find out at the ultrasound on Monday. 20 miles total with Chad. Benjamin did 9, Jenny 4, Julia 3, Joseph 3.25, Jacob 3, William 1. The highlight of the day was William running 8:00.0 in the mile on the little boy course (out and back). Joseph ran a PR in the 400 on the track - 80.8. Benjamin did 2x1000 in 2:58.2 and 3:06.0. Jacob attempted a mile PR but fell short by 5 seconds running 6:35. Details below.
Leg 1
Distance Time Pace Comment
4.08 31:44.70. 7:46.84  
Split# Distance Time Pace Comment
1 4.080 31:44.70 7:46.84 With Chad.
Leg 2
Distance Time Pace Comment
1 9:03.20. 9:03.20 Warm-up to the track.
Split# Distance Time Pace Comment
1 1.000 9:03.20 9:03.20  
Leg 3
Distance Time Pace Comment
0.124 1:20.80. 10:51.61 Joseph's 400 time trial. Chad and I paced him. 200 splits are below. I was very pleased with how he held the pace in the second 200 given that he opened very close to his all out 200. This is a PR by about 2.5 from the fall of last year, and definitely the family record for the 9 and under - Benjamin was around 85 or so at that age.
Split# Distance Time Pace Comment
1 0.062 0:39.90 10:43.55  
2 0.062 0:40.90 10:59.68  
Leg 4
Distance Time Pace Comment
0.35 2:58.20. 8:29.14 This was another experiment to understand Benjamin's speed decline curve. I wanted him to run 1000 opening in 66 for the first 400 and then see what happens. I was expecting him to make it to the 600 in 1:40. But he could not today - see 200 splits below. It took me some time to figure out why after he ran the second 1000 pacing me and Chad.
Split# Distance Time Pace Comment
1 0.070 0:33.60 8:00.00  
2 0.070 0:34.70 8:15.71  
3 0.070 0:36.30 8:38.57  
4 0.070 0:36.80 8:45.71  
5 0.070 0:36.80 8:45.71  
Leg 5
Distance Time Pace Comment
1 6:35.00. 6:35.00 Jacob's mile time trial
Split# Distance Time Pace Comment
1 0.248 1:34.30 6:20.24 He started out too fast in the first 200 at around 5:55 pace. Then eased off too much.
2 0.248 1:43.20 6:56.13 This is where the record was lost.
3 0.504 3:17.50 6:31.87 He had a decent second half, but the second lap already did it in.
Leg 6
Distance Time Pace Comment
0.621 3:06.60. 5:00.48 To better understand what was going on with Benjamin I had him run another 1000 at a slower pace. Since the new target pace was now within reach for me, I joined him, and so did Chad. Benjamin handled it fine and felt he could have gone further. I felt good in the first lap in 73, then we slowed down too much in the next 200 (39), then sped back up to target. At the end I had some semblance of a kick. Benjamin gapped me a little at the very end. Chad managed 3:10 which I thought was a very good result. After this run I understood what was going on with Benjamin. His slow-twitch fibers are quite solid while his fast twitch/fast-end midgrade fibers lack endurance and also take a long time to recover. So something as little as 2x600 on Tuesday knocked him out much more than I thought. Then the workout on Thursday consisting of 500 + 1000 + 400 gave him another punch. By Saturday (this workout) even though he felt fine, his faster grade fibers were knocked out. We'll need to experiment to see how long they take to recover.
Split# Distance Time Pace Comment
1 0.621 3:06.60 5:00.48  
Leg 7
Distance Time Pace Comment
1 8:26.30. 8:26.30 Run back home.
Split# Distance Time Pace Comment
1 1.000 8:26.30 8:26.30  
Leg 8
Distance Time Pace Comment
1 8:00.00. 8:00.00 William's mile time trial on the little boy course. The course is slower than the track, but William has been doing better on it for psychological reasons. When he is on the track it seems to him the run never ends. On a familiar out and back course he knows how far he is running. Benjamin and Chad helped me pace him. He opened in 2:02, followed by 2:05. This part was up a slight grade. Then he turned around and sped up with the quarters of 1:58 and 1:55. He actually ran a PR in the half mile (3:53). So far William is ahead of Jacob in the running progression which is quite remarkable. Jacob is naturally obedient and does what he is told. William has a temper and an attitude, and frequently talks back and complains as he is running. I can only imagine what he would do if he actually focused.
Split# Distance Time Pace Comment
1 1.000 8:00.00 8:00.00  
Leg 9
Distance Time Pace Comment
4 30:25.70. 7:36.43 With Chad and Benjamin.
Split# Distance Time Pace Comment
1 4.000 30:25.70 7:36.43  
Leg 10
Distance Time Pace Comment
3.5 27:43.60. 7:55.31 With Chad.
Split# Distance Time Pace Comment
1 3.500 27:43.60 7:55.31  
Leg 11
Distance Time Pace Comment
3.5 21:42.20. 6:12.06 Tempo run pacing Chad from a magic spot in the Provo Canyon to the house.
Split# Distance Time Pace Comment
1 3.500 21:42.20 6:12.06  

Green Crocs 7 Miles: 20.17
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sun, Apr 13, 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, then a lesson on Christ's role in the Plan of Salvation in Sunday School, and a lesson on Joseph Smith in the Elder's Quorum.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Mon, Apr 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2014-04-14 08:36:19
Workout Totals
Distance Time Pace
13.000 1:45:07.90 8:05.22
Total of 13. Benjamin did 9, Joseph and Jacob 3, Julia 3, Jenny 4, William 1. The Saturday dream so far is correct. The ultrasound showed that we are having a girl. We will name her Mary. We will have to see how the rest of the dream goes. She was short, light-framed, with light-brown hair, and fast.
Leg 1
Distance Time Pace Comment
3 25:19.50. 8:26.50 With Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 3.000 25:19.50 8:26.50  
Leg 2
Distance Time Pace Comment
6 47:59.60. 7:59.93 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:59.60 7:59.93  
Leg 3
Distance Time Pace Comment
3 22:24.90. 7:28.30 Pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 3.000 22:24.90 7:28.30  
Leg 4
Distance Time Pace Comment
1 9:23.90. 9:23.90 With William.
Split# Distance Time Pace Comment
1 1.000 9:23.90 9:23.90  

Schwinn Double Stroller Miles: 3.00Green Crocs 7 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Apr 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2014-04-15 08:13:58
Workout Totals
Distance Time Pace
12.000 1:24:39.60 7:03.30
Total of 12. Joseph did 4, Jacob 2, Benjamin 6, Jenny 4, Julia 3, William 1. Joseph shifted gears after the turnaround and ran a 2 mile PR in the second half. Details below.
Leg 1
Distance Time Pace Comment
4 31:37.10. 7:54.27 With Joseph. He turned around and started moving with the mile that rolled down in 7:17 followed by 7:14 nasty uphill mile. This gave him 14:31 for 2 miles, a PR by 2 seconds. He also ran a 4 mile PR of sorts. This is not really a true PR because he never runs it all out, but it is the fastest he has ever covered 4 miles in. I suppose his 2 mile PR is not indicative of ability either. I expect him to be able to run around 13:00 in the 3200 on the track.
Split# Distance Time Pace Comment
1 4.000 31:37.10 7:54.27  
Leg 2
Distance Time Pace Comment
8 53:02.50. 6:37.81 Alone - ran a 3 mile tempo at the end.
Split# Distance Time Pace Comment
1 5.000 35:34.90 7:06.98  
2 3.000 17:27.60 5:49.20 3 mile tempo from the magic spot in the Provo Canyon to the house.

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Apr 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.001.000.0012.10

Fast Running Friend Workout - 2014-04-16 07:44:07
Workout Totals
Distance Time Pace
12.098 1:35:44.50 7:54.83
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1. Benjamin's friend and classmate Dave came to run with us. We went to the track. First Jacob ran 800 time trial and set a new PR of 3:03. We all paced him. Then Benjamin and I paced Dave through a mile time trial which he did in 5:46.9. Then we ran some more. I pushed Matthew in the stroller in the last 3 miles. Details below.
Leg 1
Distance Time Pace Comment
1.1 9:33.40. 8:41.27 To the track with the gang.
Split# Distance Time Pace Comment
1 1.100 9:33.40 8:41.27  
Leg 2
Distance Time Pace Comment
0.498 3:03.00. 6:07.47 Jacob opened crazy fast - 19 seconds for the first 100, but I did not want to hold him back. I learned from past experiences that when you hold back a little kid he does worse. He would do better if he paced himself, but if you force him to control his adrenaline for one reason or another he runs slower. So I just surreptitiously stepped forward and gradually soft-pedaled the pace to a more sane level. But our first 200 was still 42. After 300 in 1:05 I realized that not only Jacob, but maybe even Joseph could get a record today and told Benjamin and Dave to pull Joseph while I stayed with Jacob. At 400 Joseph had 87, Jacob 89. At 500, Joseph 1:50, Jacob 1:53, then 2:15/2:17 at 600. Joseph was mentally not ready for a fast 800 and started spacing out/having an attitude. Joseph is the kid that said when he was 4: "Jacob - you are not lazy. Lazy is when you have the energy to work, but you do not want to work" - we all laughed because of how well we knew that he was speaking from experience. However, Joseph is also very competitive. So having his little brother breath down his neck woke him up and he kicked in the last 100. At 700 we had 2:38/2:40, and Joseph finished with 3:00. Jacob's 3:03 made me very happy. This is a 5.9 second PR, and the family record for 7 and under age division by 13 seconds.
Split# Distance Time Pace Comment
1 0.498 3:03.00 6:07.47  
Leg 3
Distance Time Pace Comment
0.5 4:12.00. 8:24.00 Recovery jog with David, Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 0.500 4:12.00 8:24.00  
Leg 4
Distance Time Pace Comment
1 5:46.90. 5:46.90 Benjamin and I paced David. We opened in 79, too fast, then 84, then David started struggling, so we ran in the 90-92 range.
Split# Distance Time Pace Comment
1 1.000 5:46.90 5:46.90  
Leg 5
Distance Time Pace Comment
1 8:41.30. 8:41.30 Back to the house.
Split# Distance Time Pace Comment
1 1.000 8:41.30 8:41.30  
Leg 6
Distance Time Pace Comment
5 39:37.20. 7:55.44 With Benjamin. Ran the last quarter uphill in 83.
Split# Distance Time Pace Comment
1 5.000 39:37.20 7:55.44  
Leg 7
Distance Time Pace Comment
3 24:50.70. 8:16.90 With Julia pushing Matthew in the stroller.
Split# Distance Time Pace Comment
1 3.000 24:50.70 8:16.90  

Green Crocs 7 Miles: 12.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Burt on Mon, Apr 21, 2014 at 01:25:05 from 184.101.209.178

Happy birthday!

From Sasha Pachev on Tue, Apr 22, 2014 at 07:35:11 from 72.250.218.114

Thanks.

Thu, Apr 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.140.000.000.0012.14

Fast Running Friend Workout - 2014-04-17 07:20:29
Workout Totals
Distance Time Pace
12.140 1:36:18.60 7:56.00
Total of 12. Benjamin did 6, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
4 32:59.20. 8:14.80 With Joseph.
Split# Distance Time Pace Comment
1 4.000 32:59.20 8:14.80  
Leg 2
Distance Time Pace Comment
2.04 15:33.10. 7:37.40 With Jacob. He was on the move today.
Split# Distance Time Pace Comment
1 2.040 15:33.10 7:37.40  
Leg 3
Distance Time Pace Comment
3.06 23:18.20. 7:36.93 With Benjamin.
Split# Distance Time Pace Comment
1 3.060 23:18.20 7:36.93 With William and Julia.
Leg 4
Distance Time Pace Comment
1 8:08.70. 8:08.70 William's split at the mile.
Split# Distance Time Pace Comment
1 1.000 8:08.70 8:08.70  
Leg 5
Distance Time Pace Comment
2.04 16:19.40. 8:00.10 With Julia.
Split# Distance Time Pace Comment
1 2.040 16:19.40 8:00.10  

Green Crocs 7 Miles: 12.14
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Fri, Apr 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.900.000.250.0015.15

Fast Running Friend Workout - 2014-04-18 07:47:30
Workout Totals
Distance Time Pace
15.148 1:56:01.20 7:39.55
Total of 15. Julia set a new 400 PR - 83.4. Benjamin did 6, Jenny 4, Julia 3, Joseph and Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 23:42.10. 7:54.03 With David, Benjamin, Joseph, and Jacob. Joseph showed class by solving x^2 - 6*x + 5 = 0 in his head while running at 8:00 pace. Not bad for a 9-year-old. He cannot do it quite that well all the time, but I suppose things clicked today.
Split# Distance Time Pace Comment
1 3.000 23:42.10 7:54.03  
Leg 2
Distance Time Pace Comment
3 23:12.30. 7:44.10 With David and Benjamin.
Split# Distance Time Pace Comment
1 3.000 23:12.30 7:44.10  
Leg 3
Distance Time Pace Comment
6 41:38.10. 6:56.35 Alone.
Split# Distance Time Pace Comment
1 6.000 41:38.10 6:56.35  
Leg 4
Distance Time Pace Comment
1.1 9:31.10. 8:39.18 Warm-up with Julia to the track.
Split# Distance Time Pace Comment
1 1.100 9:31.10 8:39.18  
Leg 5
Distance Time Pace Comment
0.248 1:23.40. 5:36.29 Julia's 400 meter time trial. She got a PR by 2 seconds.
Split# Distance Time Pace Comment
1 0.248 1:23.40 5:36.29  
Leg 6
Distance Time Pace Comment
1.8 16:34.20. 9:12.33 The rest of Julia's run.
Split# Distance Time Pace Comment
1 1.800 16:34.20 9:12.33  

Green Crocs 7 Miles: 15.15
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Sat, Apr 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.005.000.000.0020.00

Fast Running Friend Workout - 2014-04-19 08:26:22
Workout Totals
Distance Time Pace
20.000 2:26:00.10 7:18.00
Total of 20. Benjamin did 9, Joseph, Jacob, and Julia 3, William 1, Jenny 4. I did 5 mile tempo at the end.
Leg 1
Distance Time Pace Comment
7 55:20.90. 7:54.41 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 55:20.90 7:54.41  
Leg 2
Distance Time Pace Comment
3 24:50.20. 8:16.73 With Julia, Joseph, and Jacob. I got concerned about Joseph pushing himself too hard after taking his HR a few times, and make him slow down to 8:30. He did not like it, but I did not want him to run at 180 HR. His resting HR is 66.
Split# Distance Time Pace Comment
1 3.000 24:50.20 8:16.73  
Leg 3
Distance Time Pace Comment
5 36:22.10. 7:16.42 To the magic spot in the Provo Canyon from the house. Started feeling the distance, and as usual wondered how I was going to do the tempo.
Split# Distance Time Pace Comment
1 5.000 36:22.10 7:16.42  
Leg 4
Distance Time Pace Comment
5 29:26.90. 5:53.38 This tempo was hard. I did not think I could break 6:00 in the last mile, which is uphill since the one before it that is naturally 10-15 seconds faster was only barely under 6:00. But I felt that I should use my faith and at least try. I was rewarded with a 5:59. 5:59 even uphill is not that great for me in general, but it was today. It was beyond what I thought I could do, and that is what matters. This is the mechanics of running with faith. You look beyond yourself, and you try. Do this not just once, but consistently. Eventually you reach the area that you otherwise would not have reached. I believe the reason the Kenyans are fast is not just natural talent and preparation. It is that looking forward mindset of constantly believing you can be where you are not not today, and acting on it.
Split# Distance Time Pace Comment
1 5.000 29:26.90 5:53.38  

Green Crocs 7 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Sun, Apr 20, 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
Mon, Apr 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.070.000.000.0012.07

Fast Running Friend Workout - 2014-04-21 08:20:27
Workout Totals
Distance Time Pace
12.074 1:36:05.90 7:57.55
Total of 12. Benjamin tried a 1000 time trial again, but it did not work quite well. Still fighting his old mental issues. Joseph ran a PR in the 800 (2:58.4), and Jacob got one in the 400 (83.1) - I was quite happy with that level of speed at his age (7). Benjamin did total of 9, Joseph and Jacob 3, Jenny 4, Julia 3, William 1.
Leg 1
Distance Time Pace Comment
1.2 10:16.70. 8:33.92 Warm-up to the track.
Split# Distance Time Pace Comment
1 1.200 10:16.70 8:33.92  
Leg 2
Distance Time Pace Comment
0.28 2:15.10. 8:02.50 Benjamin's botched 1000 time trial. I ran the diagonals to give him splits. First 600 was perfect, then a bear jumped on him and psychologically destroyed him. He could not finish out the last 200 meters. We discussed the matter afterwards and realized it was more psychology than fitness related - we've thought of some workouts to break it.
Split# Distance Time Pace Comment
1 0.070 0:31.90 7:35.71  
2 0.070 0:32.30 7:41.43  
3 0.070 0:33.90 8:04.29  
4 0.070 0:37.00 8:48.57  
5 0.000 0:00.00 0:00.00  
Leg 3
Distance Time Pace Comment
0.496 2:58.40. 5:59.68 Joseph's time trial. Jacob joined him for the first quarter, but somehow they managed to open in 42, then run 89. Joseph got a PR by 0.5.
Split# Distance Time Pace Comment
1 0.496 2:58.40 5:59.68  
Leg 4
Distance Time Pace Comment
0.25 2:28.30. 9:53.20 Jog in between.
Split# Distance Time Pace Comment
1 0.250 2:28.30 9:53.20  
Leg 5
Distance Time Pace Comment
0.248 1:23.10. 5:35.08 Jacob's time trial for real this time.
Split# Distance Time Pace Comment
1 0.248 1:23.10 5:35.08  
Leg 6
Distance Time Pace Comment
1.6 14:04.10. 8:47.56 Back to the house.
Split# Distance Time Pace Comment
1 1.600 14:04.10 8:47.56  
Leg 7
Distance Time Pace Comment
5 39:57.20. 7:59.44 More distance with Benjamin.
Split# Distance Time Pace Comment
1 5.000 39:57.20 7:59.44  
Leg 8
Distance Time Pace Comment
3 22:43.00. 7:34.33 First 2 miles alone, then the rest with Jenny. Did a pickup for 0.5 to catch her.
Split# Distance Time Pace Comment
1 3.000 22:43.00 7:34.33  

Green Crocs 7 Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Tue, Apr 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.4712.40

Fast Running Friend Workout - 2014-04-22 07:59:18
Workout Totals
Distance Time Pace
12.399 1:44:06.50 8:23.79
Total of 12. Today we tried a workout to help Benjamin break the mental block. The plan was like this - he got to choose his pace, but his final running distance depended on his splits. So 1:36 or faster at 600 = 800, sub-2:15 at 800 = 1000, sub-2:55 at 1000 = 1200, sub-4:10 at 1400 = 1600, otherwise he had no promise and would be informed how far he was going en-route. He ended up opening in 32.3, then easing off and running a 2000 in 6:22.5, which is a track PR for him for that distance. I joined him for the last 600. To deliver a second punch to the beast, I had him do 3x400 with 200 recovery jog (about 1:30) with the target of sub-70. He is not used to this short of a recovery and really did not like the idea of finishing an interval and having to jog immediately, which might be just where the beast lives. We'll find out in the next couple of weeks if that is correct. Joseph did 4, Jacob 2, William 1, Jenny 4, Julia 3. Details below.
Leg 1
Distance Time Pace Comment
1.337 11:38.70. 8:42.59 Warm-up.
Split# Distance Time Pace Comment
1 1.000 8:46.10 8:46.10 Warm-up to the track with Benjamin, Joseph, and Jacob.
2 0.062 0:16.90 4:32.58 100 meter stride.
3 0.062 0:45.90 12:20.32 Jog.
4 0.033 0:16.90 8:32.12  
5 0.180 1:32.90 8:36.11  
Leg 2
Distance Time Pace Comment
0.862 6:22.50. 7:23.74 Benjamin's 200. I joined him for that 600 which we did in 1:53.8.
Split# Distance Time Pace Comment
1 0.070 0:32.30 7:41.43  
2 0.070 0:36.70 8:44.29  
3 0.070 0:39.50 9:24.29  
4 0.070 0:38.70 9:12.86  
5 0.070 0:39.90 9:30.00  
6 0.070 0:40.30 9:35.71  
7 0.070 0:41.30 9:50.00  
8 0.124 0:38.70 5:12.10  
9 0.124 0:38.80 5:12.90  
10 0.124 0:36.30 4:52.74  
Leg 3
Distance Time Pace Comment
0.25 2:37.80. 10:31.20 Recovery jog with Benjamin.
Split# Distance Time Pace Comment
1 0.250 2:37.80 10:31.20  
Leg 4
Distance Time Pace Comment
0.67 6:25.30. 9:35.07 Benjamin's 3x400 with 200 recovery. I ran the diagonals giving splits and the recoveries.
Split# Distance Time Pace Comment
1 0.070 0:33.40 7:57.14  
2 0.070 0:33.50 7:58.57 66.9 for the quarter.
3 0.125 1:23.10 11:04.80  
4 0.070 0:34.90 8:18.57  
5 0.070 0:34.50 8:12.86 68.9 for the quarter.
6 0.125 1:37.40 12:59.20  
7 0.070 0:34.80 8:17.14  
8 0.070 0:33.70 8:01.43 68.5 for the quarter.
Leg 5
Distance Time Pace Comment
1.2 11:11.50. 9:19.58 Jog back home with Benjamin, Jacob, and Joseph.
Split# Distance Time Pace Comment
1 1.200 11:11.50 9:19.58  
Leg 6
Distance Time Pace Comment
2.04 17:52.20. 8:45.59 With Benjamin, Jacob, and Joseph.
Split# Distance Time Pace Comment
1 2.040 17:52.20 8:45.59  
Leg 7
Distance Time Pace Comment
2.04 17:16.20. 8:27.94 With Julia.
Split# Distance Time Pace Comment
1 2.040 17:16.20 8:27.94  
Leg 8
Distance Time Pace Comment
4 30:42.30. 7:40.57 Pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 4.000 30:42.30 7:40.57  

Schwinn Double Stroller Miles: 4.00Green Crocs 7 Miles: 12.40
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Wed, Apr 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2014-04-23 07:40:42
Workout Totals
Distance Time Pace
13.000 1:45:45.50 8:08.12
Total of 13. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 24:09.10. 8:03.03 With Benjamin, David, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 24:09.10 8:03.03  
Leg 2
Distance Time Pace Comment
3 23:39.20. 7:53.07 With David and Benjamin.
Split# Distance Time Pace Comment
1 3.000 23:39.20 7:53.07  
Leg 3
Distance Time Pace Comment
3 24:24.00. 8:08.00 With Benjamin - we got talking and fell asleep.
Split# Distance Time Pace Comment
1 3.000 24:24.00 8:08.00  
Leg 4
Distance Time Pace Comment
3 24:32.50. 8:10.83 With Julia - pushed Matthew in the stroller. She closed very strong running the last 1.5 in 10:56 uphill.
Split# Distance Time Pace Comment
1 3.000 24:32.50 8:10.83  
Leg 5
Distance Time Pace Comment
1 9:00.70. 9:00.70 With William.
Split# Distance Time Pace Comment
1 1.000 9:00.70 9:00.70  

Schwinn Double Stroller Miles: 3.00Green Crocs 7 Miles: 13.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Thu, Apr 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2014-04-24 07:09:14
Workout Totals
Distance Time Pace
12.000 1:35:03.30 7:55.28
Total of 12. Benjamin did 9. We did a mini-tempo - 1.5 down the canyon in 8:09. Joseph did 4, Jacob 2, William 1, Jenny 4, Julia 3.
Leg 1
Distance Time Pace Comment
7 52:27.40. 7:29.63 With Benjamin.
Split# Distance Time Pace Comment
1 3.550 28:47.70 8:06.68 Warm-up.
2 1.500 8:09.50 5:26.33 Mini-tempo down the canyon. We went through the first mile in 5:30 at a fairly even pace, but then picked up and ran 2:39 for the last 0.5. 5:30 felt good, 5:18 made me work.
3 1.950 15:30.20 7:57.03 Back home.
Leg 2
Distance Time Pace Comment
4 33:50.10. 8:27.52 With Joseph.
Split# Distance Time Pace Comment
1 4.000 33:50.10 8:27.52  
Leg 3
Distance Time Pace Comment
1 8:45.80. 8:45.80 With William.
Split# Distance Time Pace Comment
1 1.000 8:45.80 8:45.80  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Fri, Apr 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.000.000.0013.00

Fast Running Friend Workout - 2014-04-25 07:51:12
Workout Totals
Distance Time Pace
13.000 1:47:17.70 8:15.21
13 total. David and his friend Ryan joined us. Joseph did a mile time trial, Jacob 800. Both missed their PRs by a little bit. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3.
Leg 1
Distance Time Pace Comment
1.1 9:23.30. 8:32.09 Warm-up to the track.
Split# Distance Time Pace Comment
1 1.100 9:23.30 8:32.09  
Leg 2
Distance Time Pace Comment
1 6:11.30. 6:11.30 Joseph's time trial. He opened in 89, then 93, then 95, and lost the record. He needed an 89 for the kick, but only found 91. I think he was just too tired, did too much this week already. Jacob ran the first 800 in 3:03.1 missing his PR by 0.1.
Split# Distance Time Pace Comment
1 1.000 6:11.30 6:11.30  
2 0.000 0:00.00   Pressed the wrong button.
Leg 3
Distance Time Pace Comment
1.4 13:54.00. 9:55.71 Run back home.
Split# Distance Time Pace Comment
1 1.400 13:54.00 9:55.71  
Leg 4
Distance Time Pace Comment
3 23:10.70. 7:43.57 With Benjamin and David.
Split# Distance Time Pace Comment
1 3.000 23:10.70 7:43.57  
Leg 5
Distance Time Pace Comment
2.5 19:55.20. 7:58.08 With Benjamin.
Split# Distance Time Pace Comment
1 2.500 19:55.20 7:58.08  
Leg 6
Distance Time Pace Comment
3 25:17.40. 8:25.80 With Julia - pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 3.000 25:17.40 8:25.80  
Leg 7
Distance Time Pace Comment
1 9:25.80. 9:25.80 With William.
Split# Distance Time Pace Comment
1 1.000 9:25.80 9:25.80  

Schwinn Double Stroller Miles: 3.00Green Crocs 7 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Apr 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.120.006.250.0019.37

Fast Running Friend Workout - 2014-04-26 08:02:16
Workout Totals
Distance Time Pace
19.370 2:22:37.50 7:21.79
Total of 19.37. Ran with Chad and Benjamin. Benjamin did 13, Joseph and Jacob 2, William 1, Jenny 4, Julia 3. Benjamin, Chad, and I did a 6.25 mile tempo. The original plan was for Benjamin to go 5:30, for me to try to hang on, but due to the heavy rain and headwind we had to adjust the pace to whatever the conditions would let us. Details below.
Leg 1
Distance Time Pace Comment
3.3 26:38.10. 8:04.27 Warm-up. We drove to the Canyon Glen Park, and ran to Vivian Park from there.
Split# Distance Time Pace Comment
1 3.300 26:38.10 8:04.27  
Leg 2
Distance Time Pace Comment
6.25 36:06.90. 5:46.70 Benjamin and I opened with 5:46 but it felt at least as hard as 5:30 did on Thursday. Chad fell back after about half mile or so. Then Benjamin picked up to 5:32 pace. I lasted about half a mile, then dropped back. Over the next mile and a half Benjamin gapped me by about 20 seconds, then he slowed down some and I sped up some and we ran like that more or less to the finish. I had 23:08 at 4 miles, and 28:53 at 5. He had 22:41 and 28:30. Over the last 1.5 Benjamin really had to go to the bathroom, so he eased off to avoid the possible tragic outcome. This allowed me to close the gap some. He finished in 35:46 - 20 seconds ahead of me. Chad got 39:30.
Split# Distance Time Pace Comment
1 6.250 36:06.90 5:46.70  
Leg 3
Distance Time Pace Comment
0.08 0:41.00. 8:32.50 Recovery jog.
Split# Distance Time Pace Comment
1 0.080 0:41.00 8:32.50  
Leg 4
Distance Time Pace Comment
2.9 24:25.20. 8:25.24 Back to the house.
Split# Distance Time Pace Comment
1 2.900 24:25.20 8:25.24  
Leg 5
Distance Time Pace Comment
2.04 17:17.00. 8:28.33 With Joseph, Jacob, and Chad. Quote from Joseph for today: "If m*v^2 was not in half, I would have had broken ribs when I got hit by a car". This sounds particularly funny coming out of a 9-year-old kid.
Split# Distance Time Pace Comment
1 2.040 17:17.00 8:28.33  
Leg 6
Distance Time Pace Comment
4.8 37:29.30. 7:48.60 Back to the car with Chad.
Split# Distance Time Pace Comment
1 4.800 37:29.30 7:48.60  

Green Crocs 7 Miles: 19.37
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Sun, Apr 27, 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
Mon, Apr 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.030.000.000.0012.03

Fast Running Friend Workout - 2014-04-28 07:56:09
Workout Totals
DistanceTimePace
12.0341:33:26.307:45.87
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Jacob and Joseph 3, William 1.
Leg 1
DistanceTimePaceComment
3.03425:55.70.8:32.76With Benjamin, Joseph, and Jacob.
Split#DistanceTimePaceComment
13.03425:55.708:32.76
Leg 2
DistanceTimePaceComment
646:39.30.7:46.55With Benjamin.
Split#DistanceTimePaceComment
16.00046:39.307:46.55
Leg 3
DistanceTimePaceComment
320:51.30.6:57.10Alone.
Split#DistanceTimePaceComment
13.00020:51.306:57.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Tue, Apr 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.9912.74

Fast Running Friend Workout - 2014-04-29 08:13:13
Workout Totals
Distance Time Pace
12.742 1:45:28.30 8:16.65
Did a track workout with Benjamin. Well, part of it. He did 2x(4x400) with 200 recovery jog in between intervals, and 800 jog between sets. I did every other interval with him. Joseph and Jacob ran 2, Julia 3, Jenny 4, William 1.
Leg 1
Distance Time Pace Comment
2.04 16:59.20. 8:19.61 With Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 2.040 16:59.20 8:19.61  
Leg 2
Distance Time Pace Comment
1.1 8:55.60. 8:06.91 Warm-up with Benjamin to the track.
Split# Distance Time Pace Comment
1 1.100 8:55.60 8:06.91  
Leg 3
Distance Time Pace Comment
2.802 25:34.90. 9:07.79 Workout. Benjamin averaged 69.65 in the first set, and 67.65 in the second, so 68.65 for the workout. I was happy with my splits of 69.8, 69.2, 66.7 and 69.4
Split# Distance Time Pace Comment
1 0.248 1:09.80 4:41.45 Interval with Benjamin.
2 0.125 1:26.40 11:31.20 Recovery with Benjamin.
3 0.140 1:10.00 8:20.00 Benjamin's interval - I jogged diagonals.
4 0.125 1:33.90 12:31.20 Recovery with Benjamin. From here on the pattern follows.
5 0.248 1:09.20 4:39.03  
6 0.125 1:42.10 13:36.80  
7 0.140 1:09.60 8:17.14  
8 0.500 5:54.20 11:48.40 Recovery between sets.
9 0.248 1:06.70 4:28.95 Benjamin learned how to relax on this set, and was able to run faster in spite of the fatigue.
10 0.125 1:55.20 15:21.60  
11 0.140 1:08.30 8:07.86  
12 0.125 1:53.00 15:04.00  
13 0.248 1:09.40 4:39.84  
14 0.125 2:00.90 16:07.20  
15 0.140 1:06.20 7:52.86  
Leg 4
Distance Time Pace Comment
1.8 16:32.20. 9:11.22 Cool-down with Benjamin.
Split# Distance Time Pace Comment
1 1.800 16:32.20 9:11.22  
Leg 5
Distance Time Pace Comment
1 9:29.20. 9:29.20 With William and Benjamin.
Split# Distance Time Pace Comment
1 1.000 9:29.20 9:29.20  
Leg 6
Distance Time Pace Comment
4 27:57.20. 6:59.30 Alone. Went a little quicker, tried to keep the average under 7:00.
Split# Distance Time Pace Comment
1 4.000 27:57.20 6:59.30  

Green Crocs 7 Miles: 12.74
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Wed, Apr 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2014-04-30 07:11:07
Workout Totals
Distance Time Pace
13.000 1:43:06.50 7:55.88
 
Leg 1
Distance Time Pace Comment
9 1:09:55.10. 7:46.12  
Split# Distance Time Pace Comment
1 9.000 1:09:55.10 7:46.12  
Leg 2
Distance Time Pace Comment
3 24:18.80. 8:06.27  
Split# Distance Time Pace Comment
1 3.000 24:18.80 8:06.27  
Leg 3
Distance Time Pace Comment
1 8:52.60. 8:52.60  
Split# Distance Time Pace Comment
1 1.000 8:52.60 8:52.60  

Green Crocs 7 Miles: 13.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Thu, May 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.040.003.000.0012.04

Fast Running Friend Workout - 2014-05-01 07:10:01
Workout Totals
Distance Time Pace
12.040 1:30:01.80 7:28.65
Total of 12. Benjamin did 7, Joseph and Jacob 2, William 1, Julia 3, Jenny 4. I did a 3 tempo run on my nasty hilly out and back course.
Leg 1
Distance Time Pace Comment
7 55:32.90. 7:56.13 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 55:32.90 7:56.13  
Leg 2
Distance Time Pace Comment
2.04 16:48.00. 8:14.12 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 2.040 16:48.00 8:14.12  
Leg 3
Distance Time Pace Comment
3 17:40.90. 5:53.63 Tempo run.
Split# Distance Time Pace Comment
1 3.000 17:40.90 5:53.63  

Green Crocs 7 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, May 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-05-02 07:19:14
Workout Totals
Distance Time Pace
12.000 1:35:06.90 7:55.57
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
9 1:09:51.00. 7:45.67 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:09:51.00 7:45.67  
Leg 2
Distance Time Pace Comment
3 25:15.90. 8:25.30 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:15.90 8:25.30  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, May 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.541.506.250.0022.29

Fast Running Friend Workout - 2014-05-03 08:42:01
Workout Totals
Distance Time Pace
22.290 2:47:03.40 7:29.68
Total of 22.3. This was not planned, just happened to work out this way with the kids runs. Did 6.25 tempo with Benjamin down the canyon in 34:50. He was having issues with the side ache - the plus of that is that I was able to keep up, the minus is that it does not look good for Utah Valley. Benjamin did 14, Jenny 4, Julia 3.5, Joseph and Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
3.3 26:18.20. 7:58.24 Warm-up with Benjamin from the Canyon Glen Park to Vivian Park.
Split# Distance Time Pace Comment
1 3.300 26:18.20 7:58.24  
Leg 2
Distance Time Pace Comment
6.25 34:50.30. 5:34.45 Tempo run down the canyon. We had to stop a couple of times to work out Benjamin's side stitch. I used to think the problem was fuel related, but this time it was definitely not fuel. Probably that he just does not know how to breathe. 5:30 was close to an all out mile two years ago, so when his legs move that fast his breathing muscles are moving very hard even though they do not have to. We'll see if maybe a different breathing technique could fix this.
Split# Distance Time Pace Comment
1 6.250 34:50.30 5:34.45  
Leg 3
Distance Time Pace Comment
4.5 37:43.70. 8:23.04 Cool-down with Benjamin.
Split# Distance Time Pace Comment
1 4.500 37:43.70 8:23.04  
Leg 4
Distance Time Pace Comment
2.04 16:31.10. 8:05.83 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 2.040 16:31.10 8:05.83  
Leg 5
Distance Time Pace Comment
5.2 41:53.80. 8:03.42 Back to the car. 3.5 with Julia, then 1.5 tempo up the canyon, and a little jog to the car after that.
Split# Distance Time Pace Comment
1 3.500 30:44.00 8:46.86  
2 1.500 9:18.70 6:12.47 This was tough. It got warm, I was running uphill, and I had already put in a lot of distance. Could not move.
3 0.200 1:51.10 9:15.50  
Leg 6
Distance Time Pace Comment
1 9:46.30. 9:46.30 With William.
Split# Distance Time Pace Comment
1 1.000 9:46.30 9:46.30  

Green Crocs 7 Miles: 22.29
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Sun, May 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest.  Fast Sunday. Talked to my mother on Skype. Went to church. Took Matthew for a walk in the afternoon.

Night Sleep Time: 6.50Nap Time: 1.00Total Sleep Time: 7.50
Mon, May 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-05-05 07:23:54
Workout Totals
Distance Time Pace
12.000 1:32:23.20 7:41.93
Total of 12. Benjamin did 9, Jenny 2, Julia 2, Joseph and Jacob 3, William 1. Julia had some back pain from sleeping at the wrong angle. Jenny ran less to be fresh for AP Psychology which she took today. On Friday she is taking AP English Language/Composition test.
Leg 1
Distance Time Pace Comment
9 1:07:30.10. 7:30.01 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:07:30.10 7:30.01  
Leg 2
Distance Time Pace Comment
3 24:53.10. 8:17.70 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 24:53.10 8:17.70  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, May 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.003.501.5012.50

Total of 12.5. Did a workout with Benjamin down the Provo Canyon. FIrst 3.5 - I got 19:56, he got 19:30. Then some jogging and a fast mile. He got 4:54, I got 5:14.8. Then a cooldown. He ended up with 10.5 miles. I ran 2 more with Julia.

Last night we found out that Benjamin got a 4-year full-tuition scholarship to BYU on the condition of maitaning 3.6 GPA. He hopefully will not need 4 years given that he is currently a sophomore. This shows that a purely home-schooled 15-year-old student can go at least to BYU on a scholarship without ever obtaining a high school diploma. This is an important breakthrough - if not in policy, then at least in thinking. Many families that would otherwise be home schooling send their kids to public schools because they are afraid that colleges will discriminate against home schooled students with no credentials that can only come from some kind of an educational establishment. Our exprience shows this is not the case.

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From jeffmc on Fri, May 09, 2014 at 08:36:17 from 65.110.254.157

I don't think your experience proves that Sasha, because Benjamin has already been taking classes at BYU. He has already proven that he is deserving by earning certain credentials (testing out or taking classes) at the educational establishment that is offering the scholarship. If he would have been able to earn the scholarship off of non college based metrics (SAT, AP tests, etc) alone then I would be more inclined to agree with you.

Either way, it is still impressive that he was able to get the scholarship, but I am not sure that it really signifies a change in thinking on the part of the decision makers (at least in the way that you are implying).

From Rob Murphy on Sat, May 10, 2014 at 19:18:38 from 24.10.249.34

Many roads lead to Rome. Families and students need to find the one that works best for them.

Nothing better than a full scholarship. Congratulations to Benjamin.

From Sasha Pachev on Mon, May 12, 2014 at 21:24:23 from 72.250.218.114

Jeff - my point is that there is exists a realistic path to a full-tuition college scholarship at the age of 15 without any interaction with the high school system except showing up to take the AP tests and ACT - contrary to a popular opinion. That is what I meant by "the change in thinking".

Now that we have proven that, the next step is to figure out how to mass-produce the results, and not only with our own kids. The main problem to solve is what to do when neither mom nor dad can provide tutoring on the fly. One idea is to find the right kind of a talented college student and give him room and board in exchange for tutoring.

Wed, May 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2014-05-07 07:30:44
Workout Totals
Distance Time Pace
12.000 1:27:47.80 7:18.98
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1. Benjamin and I did a 2 mile tempo down the canyon in the freezing rain. Details below.
Leg 1
Distance Time Pace Comment
4.7 34:49.80. 7:24.64 Warm-up. Well, it started as a warm-up, but it became more of a cool-down as it started to rain.
Split# Distance Time Pace Comment
1 4.700 34:49.80 7:24.64  
Leg 2
Distance Time Pace Comment
2 11:00.80. 5:30.40  
Split# Distance Time Pace Comment
1 2.000 11:00.80 5:30.40 I led through most of the first mile in 5:22, then Benjamin took over. I made it another quarter mile with him, and then I began to freeze and my legs and feet started feeling numb. I slowed down to 85 and 88 over the last two quarters which gave me 5:38 for the last mile. Benjamin managed 5:18 for the last mile finishing in 10:40.
Leg 3
Distance Time Pace Comment
2.3 17:46.40. 7:43.65 Death march to the house due to being completely drenched - as they say in Russian, like a wet chicken. Once we got there I changed clothes, and warmed myself up for about 30 minutes before I could run again.
Split# Distance Time Pace Comment
1 2.300 17:46.40 7:43.65  
Leg 4
Distance Time Pace Comment
3 24:10.80. 8:03.60 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 24:10.80 8:03.60  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Thu, May 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2014-05-08 07:43:04
Workout Totals
Distance Time Pace
13.000 1:44:21.00 8:01.62
Total of 13. Benjamin did 9, Joseph and Jacob 3, Julia 3, William 1, Jenny 4.
Leg 1
Distance Time Pace Comment
3 25:14.30. 8:24.77 With Benjamin, David, Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:14.30 8:24.77  
Leg 2
Distance Time Pace Comment
6 44:57.70. 7:29.62 With Benjamin, David ran the first mile with us then turned around.
Split# Distance Time Pace Comment
1 6.000 44:57.70 7:29.62  
Leg 3
Distance Time Pace Comment
1 9:17.30. 9:17.30 With William.
Split# Distance Time Pace Comment
1 1.000 9:17.30 9:17.30  
Leg 4
Distance Time Pace Comment
3 24:51.70. 8:17.23 With Julia.
Split# Distance Time Pace Comment
1 3.000 24:51.70 8:17.23  

Green Crocs 7 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Fri, May 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-05-09 08:00:01
Workout Totals
Distance Time Pace
12.000 1:31:05.50 7:35.46
Jenny took the AP English test today, so that made the run a little different that normal. She ran 2 miles. I did 12. Benjamin did 9, Joseph and Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
7 54:25.10. 7:46.44 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 54:25.10 7:46.44  
Leg 2
Distance Time Pace Comment
1 6:48.30. 6:48.30 Alone.
Split# Distance Time Pace Comment
1 1.000 6:48.30 6:48.30  
Leg 3
Distance Time Pace Comment
4 29:52.10. 7:28.02 Pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 4.000 29:52.10 7:28.02  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Sat, May 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.006.250.0020.05

Fast Running Friend Workout - 2014-05-10 08:25:08
Workout Totals
Distance Time Pace
20.050 2:25:40.20 7:15.92
Total of 20. Did a 6.25 tempo with Benjamin down the canyon starting at Vivian Park. He overcame his side ache issues and set a 10 K PR. Benjamin did 14, Jenny 4, Julia 3, Joseph and Jacob 3, William 1. Details below.
Leg 1
Distance Time Pace Comment
3.3 25:59.30. 7:52.52 Warm-up.
Split# Distance Time Pace Comment
1 3.300 25:59.30 7:52.52  
Leg 2
Distance Time Pace Comment
6.25 34:45.70. 5:33.71 Benjamin got 33:48, so around 33:36 10 K split gapping me by 57 seconds over the last 3.25 miles. I paced the first mile, then Benjamin took over. Our splits were 5:28, 5:27, 5:23 - that did me in, after than Benjamin ran 5:22,5:23,5:26. I did 5:40,5:41,5:41. This was a positive for both of us. For me I think it was the best tempo run of the year. For Benjamin this was a breakthrough in endurance - he overcame the side ache issue which started to concern me a lot - how in the world is he going to race the UVM Half if he gets a side ache as early as 3 going as slow as 5:30? He also averaged 5 seconds per mile faster than he did over the first 6 miles of Phoenix and said he felt much better. We had 394 feet of elevation drop here, 1.2% grade, but we were at 5000 feet average for the workout.
Split# Distance Time Pace Comment
1 6.250 34:45.70 5:33.71  
Leg 3
Distance Time Pace Comment
4.5 38:11.20. 8:29.16 More distance with Benjamin - back to the house.
Split# Distance Time Pace Comment
1 4.500 38:11.20 8:29.16  
Leg 4
Distance Time Pace Comment
6 46:44.00. 7:47.33 Back to the car alone with a little detour to make it 20 total.
Split# Distance Time Pace Comment
1 6.000 46:44.00 7:47.33  

Green Crocs 7 Miles: 20.05
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Sun, May 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. While we were there Sarah's Mother's Day present cleaned the living room. I got her an iRobot Roomba 595 which we gave the nickname of Noo Noo. The kids sang in the Primary Mother's Day program, all that were Primary age that is, except William. He refused, saying: "I do not want people to tell me I am cute. I just want money!" Brief and up to the point. I wonder how in the world we manage to get him out on a run every day - he has never missed for reasons of attitude since he started - and in particular how we got him to run 8:00 mile. I suppose the price for getting a talented kid is that you need to figure out how to deal with his personality.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Burt on Wed, May 14, 2014 at 11:52:06 from 184.101.98.88

Woo hoo! That is a funny kid!! That's gonna make me chuckle all day long.

Mon, May 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-05-12 07:30:13
Workout Totals
Distance Time Pace
12.000 1:30:14.50 7:31.21
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1. Benjamin volunteered a faster aerobic run pace, which I take as a sign of improved endurance along with his 5:24 tempo run pace over 6.25 miles on Saturday.
Leg 1
Distance Time Pace Comment
9 1:05:37.80. 7:17.53 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:05:37.80 7:17.53  
Leg 2
Distance Time Pace Comment
3 24:36.70. 8:12.23 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 24:36.70 8:12.23  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Tue, May 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.830.990.000.3713.19

Fast Running Friend Workout - 2014-05-13 08:34:17
Workout Totals
Distance Time Pace
13.190 1:42:28.10 7:46.12
Today was the day of time trials. Benjamin set a new family record in 1000 meters - 2:48.8, beating mine from the time I was 18 by 0.2. Joseph set an 800 record - 2:55.8, and Jacob repeated his 800 record of 3:03.0. Benjamin did 9, Joseph and Jacob 3, William 1, Jenny 4, Julia 3.
Leg 1
Distance Time Pace Comment
1.436 12:40.50. 8:49.60 Warm-up with strides.
Split# Distance Time Pace Comment
1 1.000 8:33.00 8:33.00  
2 0.062 0:17.20 4:37.42  
3 0.062 0:47.00 12:38.06  
4 0.062 0:16.60 4:27.74  
5 0.250 2:46.70 11:06.80  
Leg 2
Distance Time Pace Comment
0.512 2:48.80. 5:29.69 Benjamin's 1000 time trial. I ran the last 600 with him but he dropped me in the kick and gapped me by about 2 seconds. My 600 was a little under 1:45. His splits are below.
Split# Distance Time Pace Comment
1 0.070 0:31.60 7:31.43  
2 0.070 0:34.40 8:11.43  
3 0.124 0:34.40 4:37.42  
4 0.124 0:35.30 4:44.68  
5 0.124 0:33.10 4:26.94  
Leg 3
Distance Time Pace Comment
0.25 2:34.00. 10:16.00 Recovery jog.
Split# Distance Time Pace Comment
1 0.250 2:34.00 10:16.00  
Leg 4
Distance Time Pace Comment
0.496 3:03.00. 6:08.95 Benjamin and I paced Jacob in the 800. He opened in 44, then 46, then the wind messed him up in the next 200 - 48, then he kicked in 45, but it was not enough to break the record, but good enough to repeat it.
Split# Distance Time Pace Comment
1 0.496 3:03.00 6:08.95  
Leg 5
Distance Time Pace Comment
0.496 2:55.80. 5:54.44 Benjamin and I paced Joseph in his time trial. He opened in 42, then 44, then the wind got to him and he ran 46, but then he recovered and kicked in 43 - new record by 2.3 seconds.
Split# Distance Time Pace Comment
1 0.496 2:55.80 5:54.44  
Leg 6
Distance Time Pace Comment
1.5 13:13.90. 8:49.27 Back to the house.
Split# Distance Time Pace Comment
1 1.500 13:13.90 8:49.27  
Leg 7
Distance Time Pace Comment
4.5 37:09.80. 8:15.51 More distance with Benjamin.
Split# Distance Time Pace Comment
1 4.500 37:09.80 8:15.51  
Leg 8
Distance Time Pace Comment
4 28:02.30. 7:00.57 More distance alone - went a little quicker.
Split# Distance Time Pace Comment
1 4.000 28:02.30 7:00.57  

Green Crocs 7 Miles: 13.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, May 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-05-14 07:25:55
Workout Totals
Distance Time Pace
12.000 1:35:12.30 7:56.02
Total of 12.5. Benjamin did 9, Joseph and Jacob 3, William 1, Julia 3, Jenny 4. Stephen asked to take me to the track today, so I did. We ran a 400 in 2:37 without him holding the hand. I suspected he could go faster on second attempt, and he agreed and ran 2:35. He is now excited to start training every day.
Leg 1
Distance Time Pace Comment
9 1:10:02.20. 7:46.91  
Split# Distance Time Pace Comment
1 9.000 1:10:02.20 7:46.91  
Leg 2
Distance Time Pace Comment
3 25:10.10. 8:23.37  
Split# Distance Time Pace Comment
1 3.000 25:10.10 8:23.37  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Thu, May 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.002.0012.50

Fast Running Friend Workout - 2014-05-15 07:48:55
Workout Totals
Distance Time Pace
12.500 1:39:28.40 7:57.47
12.5 total. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 2, Stephen 0.5. David joined us for the first 3 miles. Benjamin and I did a 2 mile tempo run. William set a new mile record of 7:52.4 going under 8:00 for the first time in his life. To put this in context, William will be 5 years and 7 months old on May 24th. Benjamin ran 7:58.8 on the track at 5 years 11 months. Jacob ran 8:00.4 at 5 years and almost 9 months, and then 7:27.8 the day before turning 6. Joseph did not break 8:00 until he was 6.5 but I attribute this more to his defiant personality than to the lack of athletic talent. So William so far is ahead of Jacob, which is quite remarkable because Jacob is very obedient and William has a defiant personality that is much worse that Joseph's. Details below.
Leg 1
Distance Time Pace Comment
4.7 40:18.10. 8:34.49 Warm-up.
Split# Distance Time Pace Comment
1 4.700 40:18.10 8:34.49  
Leg 2
Distance Time Pace Comment
2 10:27.60. 5:13.80 The tempo run. I set the pace in the first 0.7 or so, then Benjamin pulled alongside and eventually took the lead. Our first mile was 5:15. I was hanging on for dear life, but was able to maintain contact. We closed in 5:12 - Benjamin gapped me by about half a second in the last 100 meters. Overall I am very happy with the result - this is my fastest 2 mile time of the year. I was not sure I could even break 10:40, so being 12.4 seconds faster is very good.
Split# Distance Time Pace Comment
1 2.000 10:27.60 5:13.80  
Leg 3
Distance Time Pace Comment
2.3 19:15.40. 8:22.35 Back to the house.
Split# Distance Time Pace Comment
1 2.300 19:15.40 8:22.35  
Leg 4
Distance Time Pace Comment
0.5 5:41.90. 11:23.80 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:41.90 11:23.80  
Leg 5
Distance Time Pace Comment
1 8:26.20. 8:26.20 With William, Julia, Joseph, and Jacob. I asked William at the start if he wanted to get his record, but he declined. Nevertheless, as soon as we finished he said he was full of energy and wanted to try for his record even though this would mean running one more mile.
Split# Distance Time Pace Comment
1 1.000 8:26.20 8:26.20  
Leg 6
Distance Time Pace Comment
1 7:52.40. 7:52.40 William's record run on the little boy course (out and back), assisted by Jacob, Joseph, and Julia. He opened in 1:56, then lost concentration and ran 2:03, with 3:59 at half way. At that point all of us started cheering him with increased energy and he picked up the pace with 2:00 for the next quarter. In the last quarter he smelled the barn and kicked in 1:53.
Split# Distance Time Pace Comment
1 1.000 7:52.40 7:52.40  
Leg 7
Distance Time Pace Comment
1 7:26.80. 7:26.80 With Joseph and Julia. I told them they were not allowed to run this one slower than their little brother.
Split# Distance Time Pace Comment
1 1.000 7:26.80 7:26.80  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Fri, May 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-05-16 07:25:38
Workout Totals
Distance Time Pace
12.500 1:40:43.20 8:03.46
Total of 12.5. Benjamin did 9, Joseph and Jacob 3, William 1, Jenny 4, Julia 2.
Leg 1
Distance Time Pace Comment
9 1:09:41.30. 7:44.59 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:09:41.30 7:44.59  
Leg 2
Distance Time Pace Comment
3 25:47.70. 8:35.90 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:47.70 8:35.90  
Leg 3
Distance Time Pace Comment
0.5 5:14.20. 10:28.40 With Stephen
Split# Distance Time Pace Comment
1 0.500 5:14.20 10:28.40  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, May 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.600.000.900.5020.00

20 miles total. Benjamin did 11.5, Jenny 4, Julia and Joseph 3, Jacob 2, William 1, Stephen 0.75. Benjamin and I started the 8 mile tempo, but he felt he just did not have it in him today, so we stopped it around 0.9 into it. Instead I had him run an all quarter on the trail to measure his speed. He did better than I expected - 55.9 - I was expecting something like 58.0 even accounting for the 1% downhill grade. I was fun to watch him disappear as I ran a 67 quarter myself. I was originally planning on running full speed, but I pressed the wrong button, then got flustered by it, and could not find the motivation to sprint, so I just coasted as I watch him in awe.  55.9 even on a aided quarter at the age of early 15 is a very promising result. Barring a health disaster Benjamin will have at least 53.0 on the track as an adult, which with his fiber type - if you see him sprint you will know he does not have a whole lot of fast twitch fibers - is very very promising for longer distances.

Later today we had a medical emergency. Sarah went with the younger kids (all expect Benjamin and Jenny) to the Thanksgiving Point. Apparently William throughout the day did not drink enough water, and passed out or as the doctor described it entered the altered state of consciousness.  We are suspecting he might have a pre-disposition to seizures under some kind of distress - when he was three he had a febrile seizure. This time he was breathing but his face was pale and he was not responsive otherwise. They called the ambulance, and took him to Timpanogos Hospital. He began to come out of it on the way, and started talking once he got there. At the ER he drank some juice and was normal after that. He remembers everything and was able to describe the events. He said he saw some colors, his vision was blurry, his heart was beating very fast, and he felt too weak to talk. We are going to see a neurologist and possibly do an EEG to see if we can get to the root cause of this. What was special about the day is that it was the first time this year the temperatures were over 80F and it got there fast - the morning started at 55 F.

Green Crocs 7 Miles: 20.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sun, May 18, 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
Mon, May 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-05-19 07:36:21
Workout Totals
Distance Time Pace
12.000 1:35:21.40 7:56.78
Total of 12. Benjamin did 9, Jenny 4, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:09:48.60. 7:45.40 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:09:48.60 7:45.40  
Leg 2
Distance Time Pace Comment
0.5 5:22.30. 10:44.60 With Stephen
Split# Distance Time Pace Comment
1 0.500 5:22.30 10:44.60  
Leg 3
Distance Time Pace Comment
1 8:50.40. 8:50.40 With William, Joseph, Jacob, and Julia.
Split# Distance Time Pace Comment
1 1.000 8:50.40 8:50.40  
Leg 4
Distance Time Pace Comment
1.5 11:20.10. 7:33.40 Alone.
Split# Distance Time Pace Comment
1 1.500 11:20.10 7:33.40  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, May 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.008.000.0016.20

Fast Running Friend Workout - 2014-05-20 08:10:29
Workout Totals
Distance Time Pace
16.200 1:54:39.50 7:04.66
Total of 16.2. Did an 8 mile tempo from a magic spot near Vivian Park to the house with Benjamin. Was able to stay with him until the last quarter. I got 45:24, he did 45:16. Then ran back to the car (4.7 miles) with Joseph.Jacob did 2, William 1, Stephen 0.5, Jenny 4, Julia 2, Joseph 5.2.
Leg 1
Distance Time Pace Comment
3.5 27:43.80. 7:55.37 Warm-up with Benjamin.
Split# Distance Time Pace Comment
1 3.500 27:43.80 7:55.37  
Leg 2
Distance Time Pace Comment
8 45:24.10. 5:40.51 Tempo run with Benjamin. Gave it all I had to keep up, and just did not have it in the last 400 on the uphill. Benjamin struggled, but was strong at the end.
Split# Distance Time Pace Comment
1 8.000 45:24.10 5:40.51  
Leg 3
Distance Time Pace Comment
4.7 41:31.60. 8:50.13 With Joseph. He ended up doing the longest run ever in his life.
Split# Distance Time Pace Comment
1 4.700 41:31.60 8:50.13  

Green Crocs 7 Miles: 16.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, May 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-05-21 07:39:58
Workout Totals
Distance Time Pace
12.500 1:40:05.40 8:00.43
 
Leg 1
Distance Time Pace Comment
9 1:09:07.90. 7:40.88 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:09:07.90 7:40.88  
Leg 2
Distance Time Pace Comment
3 25:58.10. 8:39.37  
Split# Distance Time Pace Comment
1 3.000 25:58.10 8:39.37 With Joseph and Jacob.
Leg 3
Distance Time Pace Comment
0.5 4:59.40. 9:58.80 With Stephen. He got his half mile record, but it was holding a hand.
Split# Distance Time Pace Comment
1 0.500 4:59.40 9:58.80  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, May 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.720.000.0012.78

Fast Running Friend Workout - 2014-05-22 07:08:20
Workout Totals
Distance Time Pace
12.772 1:38:51.40 7:44.41
Busy day today because we took William to the neurologist, and then did an ECG, and had an unsuccessful attempt at an EEG, which we will need to redo. However, Joseph and Jacob both got their 800 PRs. Benjamin did 9, Jenny 4, Julia 2, Joseph and Jacob a little less than 3, William 1, Stephen 0.5. Details below.
Leg 1
Distance Time Pace Comment
3.06 21:23.50. 6:59.44 Alone before getting Joseph and Jacob
Split# Distance Time Pace Comment
1 3.060 21:23.50 6:59.44  
Leg 2
Distance Time Pace Comment
1.4 12:14.00. 8:44.29 Warm-up with Joseph and Jacob.
Split# Distance Time Pace Comment
1 1.400 12:14.00 8:44.29  
Leg 3
Distance Time Pace Comment
0.496 2:54.20. 5:51.21  
Split# Distance Time Pace Comment
1 0.496 2:54.20 5:51.21 Joseph's 800 time trial. I paced him. He opened with 42, then 86 high at 400 (44 high), 2:11 at 600 (45), and a kick in 43. New PR by 1.6, also new family non-Benjamin-Dad record, and 9 and under record as well.
Leg 4
Distance Time Pace Comment
0.22 1:23.80. 6:20.91 Jacob's 800 time trial - try 1. He got to 300 in 1:07 and his breathing sounded like he was starting to panic. I knew he would not get the record if he continued, so I told him to stop he could regroup and we would try again.
Split# Distance Time Pace Comment
1 0.220 1:23.80 6:20.91  
Leg 5
Distance Time Pace Comment
0.5 4:01.00. 8:02.00 Jogged 0.5 with Benjamin while Jacob recovered.
Split# Distance Time Pace Comment
1 0.500 4:01.00 8:02.00  
Leg 6
Distance Time Pace Comment
0.496 3:02.30. 6:07.54 Successful Jacob's 800 time trial. New PR by 0.7. I was impressed by his resilience and faith. He had every reason to believe that the second try would be no better than the first - he was not any more fit, just now somewhat tired from the first attempt. But he was able to forget everything and just follow me and Benjamin. This time he did not lose confidence when it got hard and kept a good pace. He opened in 42, then 90 at 400 (48), 2:17 at 600 (47), and a kick in 45. New family record for the ages of 7 and under.
Split# Distance Time Pace Comment
1 0.496 3:02.30 6:07.54  
Leg 7
Distance Time Pace Comment
1.1 10:22.60. 9:26.00 Back to the house.
Split# Distance Time Pace Comment
1 1.100 10:22.60 9:26.00  
Leg 8
Distance Time Pace Comment
0.5 4:54.90. 9:49.80 With Stephen. New hand-held 0.5 record.
Split# Distance Time Pace Comment
1 0.500 4:54.90 9:49.80  
Leg 9
Distance Time Pace Comment
4 29:45.80. 7:26.45 Alone.
Split# Distance Time Pace Comment
1 4.000 29:45.80 7:26.45  
Leg 10
Distance Time Pace Comment
1 8:49.30. 8:49.30 With William. He seems to not be affected at all by his Saturday episode.
Split# Distance Time Pace Comment
1 1.000 8:49.30 8:49.30  

Green Crocs 7 Miles: 12.77
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, May 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-05-23 07:42:27
Workout Totals
Distance Time Pace
12.500 1:40:19.50 8:01.56
Total of 12.5. Benjamin did 9, Jenny 4, Julia 2, Joseph 3, Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:10:15.20. 7:48.36 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:10:15.20 7:48.36  
Leg 2
Distance Time Pace Comment
3 25:05.20. 8:21.73 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:05.20 8:21.73  
Leg 3
Distance Time Pace Comment
0.5 4:59.10. 9:58.20 With Stephen.
Split# Distance Time Pace Comment
1 0.500 4:59.10 9:58.20  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, May 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.640.8610.000.0020.50

Fast Running Friend Workout - 2014-05-24 08:43:00
Workout Totals
Distance Time Pace
20.500 2:20:01.50 6:49.83
Total of 20.5. Benjamin did 12, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1, Stephen 0.5. Benjamin and I did a 10 mile tempo. Details below.
Leg 1
Distance Time Pace Comment
2.1 18:09.50. 8:38.81 Warm-up with Benjamin up South Fork from the Vivian Park.
Split# Distance Time Pace Comment
1 2.100 18:09.50 8:38.81  
Leg 2
Distance Time Pace Comment
10 57:32.50. 5:45.25 10 mile tempo to the house with Benjamin. Was able to hang on for almost 5 miles. After that I was spent, did a couple of of 5:50s, then 5:55, 6:00, and the last uphill mile was 6:10. Benjamin did very well finishing in 55:59 - 5:36 average. Improvement of 17 seconds per mile from last year.
Split# Distance Time Pace Comment
1 10.000 57:32.50 5:45.25  
Leg 3
Distance Time Pace Comment
0.5 5:13.90. 10:27.80 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:13.90 10:27.80  
Leg 4
Distance Time Pace Comment
7.9 59:05.60. 7:28.81 Back to the car. Did a pickup at 5:52 pace for 0.85 at the very end.
Split# Distance Time Pace Comment
1 7.040 54:02.30 7:40.55  
2 0.860 5:03.30 5:52.67  

Green Crocs 7 Miles: 20.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Sun, May 25, 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
Mon, May 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-05-26 08:15:10
Workout Totals
Distance Time Pace
12.000 1:35:56.40 7:59.70
Total of 12. Benjamin did 9, Joseph and Jacob 3, Julia 2, William 1, Jenny 4.
Leg 1
Distance Time Pace Comment
3 25:08.40. 8:22.80 With Joseph and Jacob
Split# Distance Time Pace Comment
1 3.000 25:08.40 8:22.80  
Leg 2
Distance Time Pace Comment
0.5 4:57.10. 9:54.20 With Stephen
Split# Distance Time Pace Comment
1 0.500 4:57.10 9:54.20  
Leg 3
Distance Time Pace Comment
8.5 1:05:50.90. 7:44.81 With Benjamin
Split# Distance Time Pace Comment
1 8.500 1:05:50.90 7:44.81  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, May 27, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.290.000.250.4311.97

Fast Running Friend Workout - 2014-05-27 07:36:33
Workout Totals
Distance Time Pace
11.972 1:41:30.10 8:28.70
Total of 12. Benjamin did 9, including 400 on the track in 58.9. Jenny did 3, Julia 2, Joseph and Jacob 3, William 1, Stephen 0.5. Joseph and Jacob pushed the pace on their 3 mile run averaging under 7:30.
Leg 1
Distance Time Pace Comment
3 22:24.70. 7:28.23 With Joseph and Jacob. Joseph finished in 22:16. This was the course PR for both.
Split# Distance Time Pace Comment
1 3.000 22:24.70 7:28.23  
Leg 2
Distance Time Pace Comment
1.62 14:39.50. 9:02.90 To the track with Benjamin, did 5 100 meter strides.
Split# Distance Time Pace Comment
1 1.000 8:50.40 8:50.40  
2 0.062 0:18.50 4:58.39  
3 0.062 0:44.20 11:52.90  
4 0.062 0:17.50 4:42.26  
5 0.062 0:52.30 14:03.55  
6 0.062 0:16.70 4:29.35  
7 0.062 0:55.40 14:53.55  
8 0.062 0:15.80 4:14.84  
9 0.062 0:57.30 15:24.19  
10 0.062 0:15.60 4:11.61  
11 0.062 0:55.80 15:00.00  
Leg 3
Distance Time Pace Comment
0.14 0:58.90. 7:00.71 Benjamin's 400. I ran the diagonals to give him splits.
Split# Distance Time Pace Comment
1 0.070 0:28.60 6:48.57  
2 0.070 0:30.30 7:12.86  
Leg 4
Distance Time Pace Comment
1.3 11:08.00. 8:33.85 Jog back home with Benjamin.
Split# Distance Time Pace Comment
1 1.300 11:08.00 8:33.85  
Leg 5
Distance Time Pace Comment
1.02 8:36.60. 8:26.47 Another mile with Benjamin on the big boy course pushing Matthew in the stroller.
Split# Distance Time Pace Comment
1 1.020 8:36.60 8:26.47  
Leg 6
Distance Time Pace Comment
1 9:28.70. 9:28.70 To the track with Benjamin and Jenny.
Split# Distance Time Pace Comment
1 1.000 9:28.70 9:28.70  
Leg 7
Distance Time Pace Comment
0.248 1:23.00. 5:34.68 Jenny's quarter. She did not have it today.
Split# Distance Time Pace Comment
1 0.248 1:23.00 5:34.68  
Leg 8
Distance Time Pace Comment
0.5 4:19.30. 8:38.60 A jog with Benjamin.
Split# Distance Time Pace Comment
1 0.500 4:19.30 8:38.60  
Leg 9
Distance Time Pace Comment
0.124 0:40.40. 5:25.81 Julia's 200. We were originally planning on the 800 but she had diarrhea so we just had her run a quick 200 instead.
Split# Distance Time Pace Comment
1 0.124 0:40.40 5:25.81  
Leg 10
Distance Time Pace Comment
1 9:23.30. 9:23.30 Back to the house.
Split# Distance Time Pace Comment
1 1.000 9:23.30 9:23.30  
Leg 11
Distance Time Pace Comment
0.5 5:17.90. 10:35.80 With Stephen
Split# Distance Time Pace Comment
1 0.500 5:17.90 10:35.80  
Leg 12
Distance Time Pace Comment
1.02 9:17.70. 9:06.76 With William.
Split# Distance Time Pace Comment
1 1.020 9:17.70 9:06.76  
Leg 13
Distance Time Pace Comment
0.5 3:52.10. 7:44.20 Alone.
Split# Distance Time Pace Comment
1 0.500 3:52.10 7:44.20  

Green Crocs 7 Miles: 11.97
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, May 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-05-28 07:36:06
Workout Totals
Distance Time Pace
12.500 1:41:51.20 8:08.90
Total of 12.5. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:10:56.30. 7:52.92 With Benjamin
Split# Distance Time Pace Comment
1 9.000 1:10:56.30 7:52.92  
Leg 2
Distance Time Pace Comment
3 25:25.60. 8:28.53 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:25.60 8:28.53  
Leg 3
Distance Time Pace Comment
0.5 5:29.30. 10:58.60 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:29.30 10:58.60  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, May 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.883.050.000.0012.93

Fast Running Friend Workout - 2014-05-29 07:27:53
Workout Totals
Distance Time Pace
12.922 1:44:26.60 8:04.96
Time trial day. Successful 800 for Julia, unsuccessful mile for Joseph and Jacob. Benjamin did 9, Joseph and Jacob 3.5, William 1, Julia 3, Jenny 4, Stephen 0.5. Details below.
Leg 1
Distance Time Pace Comment
1.1 9:34.60. 8:42.36 Warm-up to the track with Joseph and Jacob.
Split# Distance Time Pace Comment
1 1.100 9:34.60 8:42.36  
Leg 2
Distance Time Pace Comment
0.45 2:59.70. 6:39.33 Jacob opened with the first lap in 96, but then started to panic. I stopped him at 750.
Split# Distance Time Pace Comment
1 0.450 2:59.70 6:39.33  
Leg 3
Distance Time Pace Comment
0.6 3:44.80. 6:14.67 Joseph opened with the first lap in 89, then ran 94, and then lost confidence in himself and started slowing down. I stopped him at around 950. I decided to nip the problem in the bud and do something to get the boys' attention emphasizing that you must not let the thought of how much longer you have left affect the pace. If it starts creeping in, we stop the time trial right then and try again. Once the same day, if it does not work, then wait a few days to recover and try again.
Split# Distance Time Pace Comment
1 0.600 3:44.80 6:14.67  
Leg 4
Distance Time Pace Comment
0.18 1:30.10. 8:20.56 Some jogging with Benjamin and David.
Split# Distance Time Pace Comment
1 0.180 1:30.10 8:20.56  
Leg 5
Distance Time Pace Comment
1 6:36.70. 6:36.70 Jacob try 2. I told him his job was to keep contact, if he lost it we would stop. He opened with 1:31, then did 1:40, but then was able to speed up in the third lap to 1:39. He panicked at the start of the fourth lap, but I did not stop him since he only needed to run 1:37 to get his record, but all he had was 1:43. The positive, though, was that he was able to get through the first three laps at record pace on second try, and had he been fresh he would have stayed calm and got it. We will try again next week.
Split# Distance Time Pace Comment
1 1.000 6:36.70 6:36.70  
Leg 6
Distance Time Pace Comment
0.496 3:09.90. 6:22.86 Joseph's try 2. Since he had gone longer that Jacob in try 1 before I stopped him, try 2 was more difficult to succeed in. Plus, this is Joseph. He is stubborn. If he begins to believe he does not have it, he is much harder to convince that he does than Jacob. So he went through the first lap in 91, but then started slowing down a lot, so I stopped him at 800.
Split# Distance Time Pace Comment
1 0.496 3:09.90 6:22.86  
Leg 7
Distance Time Pace Comment
1 8:41.40. 8:41.40 Back to the house.
Split# Distance Time Pace Comment
1 1.000 8:41.40 8:41.40  
Leg 8
Distance Time Pace Comment
5 40:23.20. 8:04.64 With Benjamin.
Split# Distance Time Pace Comment
1 5.000 40:23.20 8:04.64  
Leg 9
Distance Time Pace Comment
0.5 5:17.80. 10:35.60 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:17.80 10:35.60  
Leg 10
Distance Time Pace Comment
1.1 9:27.60. 8:36.00 To the track with Julia.
Split# Distance Time Pace Comment
1 1.100 9:27.60 8:36.00  
Leg 11
Distance Time Pace Comment
0.496 3:00.50. 6:03.91 Julia's 800. I told her to keep contact, and if she lost it I would stop her. If she lost the contact before the first 400 she would get no reward, but if she made it past it she would still get a small reward even if I had to stop her. This approach worked. I pulled her through the first 200 in 42, which was too fast, but I wanted a reserve against a mental blow-up. Then we slowed down to 46 with 88 at the quarter. She started to slow down, but I told her she would miss her record by a second if she gave in, and that got her going. She ran 48 for the next 200, but then kicked in 45 and got the record by 1 second.
Split# Distance Time Pace Comment
1 0.496 3:00.50 6:03.91  
Leg 12
Distance Time Pace Comment
1 10:00.30. 10:00.30  
Split# Distance Time Pace Comment
1 1.000 10:00.30 10:00.30 Back to the house with Julia.

Green Crocs 7 Miles: 12.92
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From ACorn on Tue, Jun 03, 2014 at 07:58:20 from 71.213.41.74

Your Fast Running Friend Workout is a very neat tool. I'm sure your kids will enjoy looking at your entries when they're a bit older.

Fri, May 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-05-30 07:34:37
Workout Totals
Distance Time Pace
12.000 1:35:55.40 7:59.62
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:10:20.90. 7:48.99 With Benjamin
Split# Distance Time Pace Comment
1 9.000 1:10:20.90 7:48.99  
Leg 2
Distance Time Pace Comment
3 25:34.50. 8:31.50 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:34.50 8:31.50  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, May 31, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.0010.000.0020.00

Fast Running Friend Workout - 2014-05-31 08:37:21
Workout Totals
Distance Time Pace
20.000 2:17:07.00 6:51.35
20 miles total. Did a 10 mile tempo run with Benjamin from South Fork magic spot to the house. It started to get warm towards the end and Benjamin struggled. Julia did 3, Jenny 4, Joseph 3, Jacob 2, William 1, Stephen 0.5. Details below.
Leg 1
Distance Time Pace Comment
2.1 18:16.20. 8:42.00 Warm-up with Benjamin.
Split# Distance Time Pace Comment
1 2.100 18:16.20 8:42.00  
Leg 2
Distance Time Pace Comment
10 57:16.50. 5:43.65  
Split# Distance Time Pace Comment
1 10.000 57:16.50 5:43.65 We started at 5:30-5:35 pace and I though he was going to drop me just like he did last week, but then as it got warmer Benjamin started to struggle and we kept slowing down. It was actually quite easy for me at the end. Clearly he does not tolerate heat as well as I do, which makes sense because his heart and other aspects of the cardiovascular system are not yet developed. This is my crash course into coaching teenagers. I did learn some things from watching other kids, but you learn much more when it is your own.
Leg 3
Distance Time Pace Comment
7.9 1:01:34.30. 7:47.63 Back to the car at Vivian Park from the house. Felt OK at the start, but kept getting more and more miserable as the temperatures kept rising.
Split# Distance Time Pace Comment
1 7.900 1:01:34.30 7:47.63  

Green Crocs 7 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
Sun, Jun 01, 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
Mon, Jun 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-06-02 07:49:14
Workout Totals
Distance Time Pace
12.000 1:36:53.50 8:04.46
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:11:31.30. 7:56.81 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:11:31.30 7:56.81  
Leg 2
Distance Time Pace Comment
3 25:22.20. 8:27.40 With Joseph and Jacob. Pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 3.000 25:22.20 8:27.40  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Jun 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.630.000.5011.33

Fast Running Friend Workout - 2014-06-03 08:03:58
Workout Totals
Distance Time Pace
11.328 1:37:14.40 8:35.04
Today Benjamin kicked the 4:50 mile monkey off his back. Joseph and Jacob tried to get their mile PRs, but I stopped both of them early as it started getting warm and they were off pace so that they could try fresh on Thursday. Benjamin did 9, Joseph and Jacob 2.5, William 1, Stephen 0.5, Julia 3, Jenny 4.
Leg 1
Distance Time Pace Comment
1.1 9:38.40. 8:45.82  
Split# Distance Time Pace Comment
1 1.100 9:38.40 8:45.82  
Leg 2
Distance Time Pace Comment
0.5 4:47.90. 9:35.80  
Split# Distance Time Pace Comment
1 0.500 4:47.90 9:35.80 Benjamin opened with 69 high, then 71 high, 73, and kicked in 71 finishing in 4:47.9 - a new PR, both track and road. The balance goes towards the 9.34 meter tax - we did the full mile, not 1600. This converts into 4:26.65 for 1500m and 4:46.23 for 1600m. I was happy with the result. I joined Benjamin for the 2nd and 3rd lap running 2:25 for the 800. At least I can still run 2:25.
Leg 3
Distance Time Pace Comment
0.248 1:35.30. 6:24.27 I stopped Jacob at 400.
Split# Distance Time Pace Comment
1 0.248 1:35.30 6:24.27  
Leg 4
Distance Time Pace Comment
0.38 2:21.80. 6:13.16 With Joseph. He opened in 91, and started fading, so I stopped him at 609.34 mark.
Split# Distance Time Pace Comment
1 0.380 2:21.80 6:13.16  
Leg 5
Distance Time Pace Comment
1.1 9:34.50. 8:42.27  
Split# Distance Time Pace Comment
1 1.100 9:34.50 8:42.27 Back to the house.
Leg 6
Distance Time Pace Comment
0.5 5:23.70. 10:47.40 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:23.70 10:47.40  
Leg 7
Distance Time Pace Comment
5.5 46:50.30. 8:30.96 With Benjamin. He was very tired from the mile so we took it easy.
Split# Distance Time Pace Comment
1 5.500 46:50.30 8:30.96  
Leg 8
Distance Time Pace Comment
1 9:23.90. 9:23.90 With William and Jenny.
Split# Distance Time Pace Comment
1 1.000 9:23.90 9:23.90  
Leg 9
Distance Time Pace Comment
1 7:38.60. 7:38.60 Alone.
Split# Distance Time Pace Comment
1 1.000 7:38.60 7:38.60  

Green Crocs 7 Miles: 11.33
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Jun 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-06-04 07:49:34
Workout Totals
Distance Time Pace
12.500 1:38:54.80 7:54.78
Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William got a fever and did not run, Stephen did 0.5.
Leg 1
Distance Time Pace Comment
9 1:07:09.30. 7:27.70 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:07:09.30 7:27.70  
Leg 2
Distance Time Pace Comment
3 26:39.80. 8:53.27 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:39.80 8:53.27  
Leg 3
Distance Time Pace Comment
0.5 5:05.70. 10:11.40 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:05.70 10:11.40  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Jun 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.260.000.000.0012.26

Fast Running Friend Workout - 2014-06-05 07:55:25
Workout Totals
Distance Time Pace
12.255 1:40:30.60 8:12.09
Today was a breakthrough for Jacob. He ran a mile PR. He improved only by 1 seconds, but that did not matter - he broke the mental block. Joseph got some weird injury and could barely get through 0.5 mile with Stephen. Jacob ran total of 3 mile, Julia 3, Jenny 4, William 0.5, Benjamin 9. Details below.
Leg 1
Distance Time Pace Comment
1.1 9:42.80. 8:49.82 Warm-up to the track.
Split# Distance Time Pace Comment
1 1.100 9:42.80 8:49.82  
Leg 2
Distance Time Pace Comment
1 6:29.40. 6:29.40 Benjamin and I paced Jacob. He opened with 92, then ran two quarters in 1:40 each, but then found another gear and kicked in 95 with the last 200 in 45 breaking 6:30 for the first time. Later he told me how he prayed then night before that he would not be scared, and he felt his prayer was answered. I told him about Joseph Smith's experience battling the dark power and winning right before the vision of the Father and the Son opened, and explained that while our experiences are usually not so dramatic, this is a a pattern. You are attacked with darkness but you continue to pray and work your way through it until you see the light. I am glad Jacob gets to learn this at the age of 7.
Split# Distance Time Pace Comment
1 1.000 6:29.40 6:29.40  
Leg 3
Distance Time Pace Comment
1.1 9:26.40. 8:34.91 Back to the house.
Split# Distance Time Pace Comment
1 1.100 9:26.40 8:34.91  
Leg 4
Distance Time Pace Comment
0.5 5:17.70. 10:35.40 With Stephen, Jacob, Joseph, and Julia.
Split# Distance Time Pace Comment
1 0.500 5:17.70 10:35.40  
Leg 5
Distance Time Pace Comment
5.5 45:38.00. 8:17.82 With Benjamin.
Split# Distance Time Pace Comment
1 5.500 45:38.00 8:17.82  
Leg 6
Distance Time Pace Comment
0.555 4:45.90. 8:35.14 With William. He got over the fever, but we ran less just to be sure.
Split# Distance Time Pace Comment
1 0.555 4:45.90 8:35.14  
Leg 7
Distance Time Pace Comment
2.5 19:10.40. 7:40.16 Alone.
Split# Distance Time Pace Comment
1 2.500 19:10.40 7:40.16  

Green Crocs 7 Miles: 12.26
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Jun 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.380.000.0012.18

Fast Running Friend Workout - 2014-06-06 07:37:04
Workout Totals
Distance Time Pace
12.180 1:39:20.20 8:09.34
Joseph felt his groin was doing better today and wanted to do a time trial. So I let him, but on the condition that if he falls off the pace and cannot pick up we stop. So we made it to 600 meters. He said he could not quite open up his stride and was still feeling the problem at faster speeds. So Joseph did 2.5, Jacob 3, Benjamin 9, Jenny 4, Julia 3, William 0.5, Stephen 0.5. Stephen set a new hand-held 0.5 record - 4:51.8.
Leg 1
Distance Time Pace Comment
1.1 9:40.70. 8:47.91 Warm-up with Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 1.100 9:40.70 8:47.91  
Leg 2
Distance Time Pace Comment
0.38 2:23.20. 6:16.84 Joseph opened with 91 then started fading, so I stopped him.
Split# Distance Time Pace Comment
1 0.380 2:23.20 6:16.84  
Leg 3
Distance Time Pace Comment
1.1 9:42.00. 8:49.09 Back to the house.
Split# Distance Time Pace Comment
1 1.100 9:42.00 8:49.09  
Leg 4
Distance Time Pace Comment
5.6 46:11.10. 8:14.84 With Benjamin.
Split# Distance Time Pace Comment
1 5.600 46:11.10 8:14.84  
Leg 5
Distance Time Pace Comment
3 22:05.60. 7:21.87 Alone.
Split# Distance Time Pace Comment
1 3.000 22:05.60 7:21.87  
Leg 6
Distance Time Pace Comment
0.5 4:51.80. 9:43.60 With Stephen.
Split# Distance Time Pace Comment
1 0.500 4:51.80 9:43.60  
Leg 7
Distance Time Pace Comment
0.5 4:25.80. 8:51.60 With William. He was moving in the last quarter, I think he is better.
Split# Distance Time Pace Comment
1 0.500 4:25.80 8:51.60  

Green Crocs 7 Miles: 12.18
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Jun 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.001.501.0016.50

Fast Running Friend Workout - 2014-06-07 07:45:03
Workout Totals
Distance Time Pace
16.500 2:14:24.20 8:08.74
Long run today. Cut it short to 16.5 for two reasons - I have not been sleeping well due to work projects and William being sick, and I want to be fresh somewhat for the UVM Half next week. So I took it relatively easy. Benjamin did the 3 mile run down the canyon on our usual course with the goal to last at 5:00 pace for as long as possible. He made it to 1.25 then started fading and finished in 15:34. Details below. Benjamin did 12, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
3 25:55.50. 8:38.50 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:55.50 8:38.50  
Leg 2
Distance Time Pace Comment
5.5 45:45.00. 8:19.09 Warm-up with Benjamin.
Split# Distance Time Pace Comment
1 5.500 45:45.00 8:19.09  
Leg 3
Distance Time Pace Comment
3 16:54.20. 5:38.07 The 3 mile workout. I ran the first mile with Benjamin, then jogged half a mile, and ran a tempo for the last 1.5. I was happy with the time I got for the whole thing with this kind of pacing. Benjamin got 15:34 with the splits of 5:00, 5:14, 5:20. Essentially he ran 5:00 pace to failure, then coasted at 5:20. He said he felt very good in the first mile, like the pace was sustainable, but then lost his strength. May have something to do with the warm temperatures - it did not bother me, but he is more sensitive to the heat.
Split# Distance Time Pace Comment
1 1.000 5:00.60 5:00.60 Kept up with Benjamin. Happy I can still run 5:00 even if it is down a small grade.
2 0.500 3:28.80 6:57.60 Good recovery - 5:00 pace did not completely kill me, I naturally ran sub-7:00 immediately afterwards.
3 1.500 8:24.80 5:36.53 I thought 5:50 would be good, but I felt stronger than that and was able to run sub-5:40 without killing myself. That is a good sign.
Leg 4
Distance Time Pace Comment
3.5 31:07.30. 8:53.51 With Benjamin to the car at Bridal Veil Falls. Sarah drove it there and left it so she would not have to run the hills. She is due in 3 months, so running hills is becoming too hard for her. The car was unlocked and still had several 50 lb bags of oats I picked up the day before but had not gotten around to unloading. I said - if somebody steals them, they must really be in need. Then it occurred to me that most of the stuff we own a thief that is worth his salt (if there is such a thing) would not want to steal.
Split# Distance Time Pace Comment
1 3.500 31:07.30 8:53.51  
Leg 5
Distance Time Pace Comment
0.5 5:20.60. 10:41.20 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:20.60 10:41.20  
Leg 6
Distance Time Pace Comment
1 9:21.60. 9:21.60 With William.
Split# Distance Time Pace Comment
1 1.000 9:21.60 9:21.60  

Green Crocs 7 Miles: 16.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Mon, Jun 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.540.000.000.0012.54

Fast Running Friend Workout - 2014-06-09 07:43:28
Workout Totals
Distance Time Pace
12.540 1:38:30.70 7:51.35
12.5 total. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:09:40.80. 7:44.53 With Benjamin
Split# Distance Time Pace Comment
1 9.000 1:09:40.80 7:44.53  
Leg 2
Distance Time Pace Comment
1 8:30.50. 8:30.50 With William.
Split# Distance Time Pace Comment
1 1.000 8:30.50 8:30.50  
Leg 3
Distance Time Pace Comment
2.04 14:58.00. 7:20.20 Alone.
Split# Distance Time Pace Comment
1 2.040 14:58.00 7:20.20  
Leg 4
Distance Time Pace Comment
0.5 5:21.40. 10:42.80 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:21.40 10:42.80  

Green Crocs 7 Miles: 12.54
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Tue, Jun 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.002.000.0012.50

Fast Running Friend Workout - 2014-06-10 07:43:48
Workout Totals
Distance Time Pace
12.500 1:36:04.30 7:41.14
Total of 12.5. Did a 2 mile time trial with Benjamin down the canyon. He got 9:53, I got 10:49. Joseph was not feeling well, did only 1, Jacob did 3, Julia 2, Jenny 4, William 1, Stephen 0.5. Details below.
Leg 1
Distance Time Pace Comment
4.7 38:00.90. 8:05.30 Warm-up.
Split# Distance Time Pace Comment
1 4.700 38:00.90 8:05.30  
Leg 2
Distance Time Pace Comment
2 10:49.20. 5:24.60 I kept up for the first 0.5 (almost), was only 1 second back at that point (2:27 for Benjamin, 2:28 for me). After that I eased off and coasted to the finish at a little slower than 5:30, while Benjamin maintained sub-5:00 average - 4:58 (2:31), 7:59 (2:31), and then 75 and 69 finishing the last 0.5 in 2:24 and the last mile in 4:55. I was very pleased with the result. This is our family record for that 2 mile course.
Split# Distance Time Pace Comment
1 2.000 10:49.20 5:24.60  
Leg 3
Distance Time Pace Comment
2.3 18:12.00. 7:54.78 Back to the house.
Split# Distance Time Pace Comment
1 2.300 18:12.00 7:54.78  
Leg 4
Distance Time Pace Comment
3 23:36.30. 7:52.10 With Jacob - he was on the move today.
Split# Distance Time Pace Comment
1 3.000 23:36.30 7:52.10  
Leg 5
Distance Time Pace Comment
0.5 5:25.90. 10:51.80 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:25.90 10:51.80  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Wed, Jun 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.130.000.000.0011.13

Fast Running Friend Workout - 2014-06-11 07:43:36
Workout Totals
Distance Time Pace
11.133 1:30:43.80 8:08.98
Benjamin did 7, Jenny 3, Julia 2, Joseph 1 (recovering from a short fever), Jacob 2, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
7 56:14.30. 8:02.04 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 56:14.30 8:02.04  
Leg 2
Distance Time Pace Comment
1 9:00.90. 9:00.90 With William, Joseph, Jacob, and Julia.
Split# Distance Time Pace Comment
1 1.000 9:00.90 9:00.90  
Leg 3
Distance Time Pace Comment
0.633 5:26.20. 8:35.32  
Split# Distance Time Pace Comment
1 0.633 5:26.20 8:35.32  
Leg 4
Distance Time Pace Comment
1 8:52.00. 8:52.00 With Jacob and Julia.
Split# Distance Time Pace Comment
1 1.000 8:52.00 8:52.00  
Leg 5
Distance Time Pace Comment
1.5 11:10.40. 7:26.93 Alone.
Split# Distance Time Pace Comment
1 1.500 11:10.40 7:26.93  

Green Crocs 7 Miles: 11.13
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Thu, Jun 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.080.000.000.0011.08

Fast Running Friend Workout - 2014-06-12 07:14:26
Workout Totals
Distance Time Pace
11.080 1:30:50.70 8:11.94
Benjamin did 5.5, Jenny 4, Julia 2, Joseph and Jacob 2, William 1, Stephen 0.5. I did a tempo pickup for 0.5 in 2:54 uphill.
Leg 1
Distance Time Pace Comment
5.5 45:12.90. 8:13.25 With Benjamin.
Split# Distance Time Pace Comment
1 5.500 45:12.90 8:13.25  
Leg 2
Distance Time Pace Comment
2.04 18:39.80. 9:08.92 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 2.040 18:39.80 9:08.92  
Leg 3
Distance Time Pace Comment
1 7:13.30. 7:13.30 Alone.
Split# Distance Time Pace Comment
1 1.000 7:13.30 7:13.30  
Leg 4
Distance Time Pace Comment
0.5 5:27.20. 10:54.40 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:27.20 10:54.40  
Leg 5
Distance Time Pace Comment
2.04 14:17.50. 7:00.34 Alone - pickup for 0.5 uphill in 2:54 at the end.
Split# Distance Time Pace Comment
1 2.040 14:17.50 7:00.34  

Green Crocs 7 Miles: 11.08
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Fri, Jun 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2014-06-13 07:37:02
Workout Totals
Distance Time Pace
9.000 1:15:16.70 8:21.86
Benjamin did 5.5, Jenny 4, Julia 1, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
5.5 43:56.40. 7:59.35  
Split# Distance Time Pace Comment
1 5.500 43:56.40 7:59.35  
Leg 2
Distance Time Pace Comment
3 25:58.70. 8:39.57  
Split# Distance Time Pace Comment
1 3.000 25:58.70 8:39.57  
Leg 3
Distance Time Pace Comment
0.5 5:21.60. 10:43.20  
Split# Distance Time Pace Comment
1 0.500 5:21.60 10:43.20  

Green Crocs 7 Miles: 9.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Sat, Jun 14, 2014
Race: Utah Valley Half Marathon (13.109 Miles) 01:18:02, Place overall: 11, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.140.0013.110.0018.25

Fast Running Friend Workout - 2014-06-14 05:30:38
Workout Totals: Distance18.249Time2:03:29.70Pace6:46.03
Ran the Utah Valley Half Marathon. 1:18:02, 11th place, 3rd master, but officially given second because Ian Hunter made top 5. Got $100 check - very generous for such a slow performance.
There was some headwind, but not enough to justify 1:18. Felt out of juice. I suppose missed sleep hurts me more now that I am older. Benjamin ran a PR in spite of the wind finishing with 1:14:52 in 8th place.
Leg 1:Distance0.800Time7:09.90Pace8:57.37
Warm-up.
Leg 2:Distance13.109Time1:18:02.60Pace5:57.20
The race.
Split 1:Distance1.000Time5:28.70Pace5:28.70
Cumilative:Distance1.000Time5:28.70Pace5:28.70
This mile was good. Turned out this was going to be the only good mile. Stayed with Benjamin and gave him some guidance.
Split 2:Distance1.000Time5:52.70Pace5:52.70
Cumilative:Distance2.000Time11:21.40Pace5:40.70
Headwind starts, lost steam. Benjamin pulled ahead and hit 11:07 for 2 miles (5:39).
Split 3:Distance1.000Time6:16.30Pace6:16.30
Cumilative:Distance3.000Time17:37.70Pace5:52.57
Uphill mile. Got passed by Jon Gauthier, could not even think of latching on, but was able to latch on to Craig Green. He did not like the idea of me following him and told me he was out of shape. I told him if I was not, I would not be running this pace either. But you have to take what the Lord gives us that day even if that is not what you like. Then He can give you more.
Split 4:Distance2.000Time12:16.80Pace6:08.40
Cumilative:Distance5.000Time29:54.50Pace5:58.90
Did not hit the split at 4, but saw the time was 23:47. With 2 downhill miles averaging slower than 6:00 I began had serious doubts about breaking 1:19, and the darkness of not breaking 1:20 began to rear its ugly face. In really things were not quite that bad - I did not appreciate the strength of the wind.
Split 5:Distance1.000Time5:52.10Pace5:52.10
Cumilative:Distance6.000Time35:46.60Pace5:57.77
I prayed to be able to run sub-6:00, and looks like the prayer was answered. Less headwind here. However, I lost contact with Graig and he began to gap me.
Split 6:Distance1.000Time5:48.80Pace5:48.80
Cumilative:Distance7.000Time41:35.40Pace5:56.49
I can run much better without the headwind.
Split 7:Distance1.000Time6:01.40Pace6:01.40
Cumilative:Distance8.000Time47:36.80Pace5:57.10
I think the headwind picked up some here again.
Split 8:Distance1.000Time6:01.80Pace6:01.80
Cumilative:Distance9.000Time53:38.60Pace5:57.62
Same old thing.
Split 9:Distance1.000Time6:01.80Pace6:01.80
Cumilative:Distance10.000Time59:40.40Pace5:58.04
At least I am consistent.
Split 10:Distance1.000Time5:54.70Pace5:54.70
Cumilative:Distance11.000Time1:05:35.10Pace5:57.74
Bryce Petersen caught up and I was able to latch on for about 1/3 of a mile. I could not hold it as he hit that mile with a climb in 5:39 (what was he doing starting out so slow anyway?), but this got me going. Or maybe just the head wind died down again.
Split 11:Distance1.000Time5:52.90Pace5:52.90
Cumilative:Distance12.000Time1:11:28.00Pace5:57.33
Decent mile relative to the rest of the race.
Split 12:Distance1.000Time5:59.40Pace5:59.40
Cumilative:Distance13.000Time1:17:27.40Pace5:57.49
For some reason this one was slow. I tried to push, and it felt faster than the one before - either misplaced mile markers or an illusion.
Split 13:Distance0.109Time0:35.20Pace5:22.94
Cumilative:Distance13.109Time1:18:02.60Pace5:57.20
I kicked as hard as I could to finish in a less embarrassing 1:17:5x but did not quite make it.
Leg 3:Distance0.800Time7:00.00Pace8:45.00
Cool-down.
Leg 4:Distance0.500Time5:16.90Pace10:33.80
With Stephen.
Leg 5:Distance1.000Time8:29.10Pace8:29.10
With William, Joseph, Jacob, and Julia.
Leg 6:Distance2.040Time17:31.20Pace8:35.29
With Joseph, Jacob, and Julia.

Green Crocs 7 Miles: 18.25
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Sun, Jun 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Happy Father's Day!

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Mon, Jun 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-06-16 07:41:33
Workout Totals
Distance Time Pace
12.000 1:36:39.00 8:03.25
12 total. Benjamin did 6, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
6 47:24.20. 7:54.03 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:24.20 7:54.03  
Leg 2
Distance Time Pace Comment
3 25:31.30. 8:30.43 With Julia, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:31.30 8:30.43  
Leg 3
Distance Time Pace Comment
2.5 18:49.00. 7:31.60 Alone.
Split# Distance Time Pace Comment
1 2.500 18:49.00 7:31.60  
Leg 4
Distance Time Pace Comment
0.5 4:54.50. 9:49.00 With Stephen.
Split# Distance Time Pace Comment
1 0.500 4:54.50 9:49.00  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Jun 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-06-17 07:49:16
Workout Totals
Distance Time Pace
12.500 1:37:27.30 7:47.78
Total of 12.5. Benjamin did 7, Jenny 4, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5. Sarah and the kids had an adventure today on their way back from the eye doctor appointment. Somebody robbed a bank nearby and fled in a van resembling ours. The bank manager pointed at our van, so the SWAT team went after it. All of a sudden they were surrounded by a multitude of police cars that came out of nowhere, and Sarah heard "you are considered a dangerous person" over the loud speaker. She came out with her hands up in the air and had machine guns pointed at her. Then they had the kids come out of the van. Finally they realized they had the wrong van, but by then the real robbers had gotten away. I have been checking the news to see if they have been caught - no result so far. This reminds me of an episode in "Singles Ward" - "Put down the casserole and step away from the minivan!"
Leg 1
Distance Time Pace Comment
7 55:12.10. 7:53.16 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 55:12.10 7:53.16  
Leg 2
Distance Time Pace Comment
1 8:15.50. 8:15.50 With William, Joseph, and Jacob. We sped up in the last quarter. William did 1:52 - I stayed with him. Joseph and Jacob ran it in around 1:34.
Split# Distance Time Pace Comment
1 1.000 8:15.50 8:15.50  
Leg 3
Distance Time Pace Comment
0.5 5:06.70. 10:13.40 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:06.70 10:13.40  
Leg 4
Distance Time Pace Comment
4 28:53.00. 7:13.25 Alone.
Split# Distance Time Pace Comment
1 4.000 28:53.00 7:13.25  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Jun 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

Fast Running Friend Workout - 2014-06-18 08:14:39
Workout Totals
Distance Time Pace
12.600 1:38:07.90 7:47.29
Total of 12.6. Benjamin did 9.1, Jenny 4, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9.1 1:10:10.20. 7:42.66 With Benjamin.
Split# Distance Time Pace Comment
1 9.100 1:10:10.20 7:42.66  
Leg 2
Distance Time Pace Comment
0.5 5:29.20. 10:58.40 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:29.20 10:58.40  
Leg 3
Distance Time Pace Comment
3 22:28.50. 7:29.50 Alone.
Split# Distance Time Pace Comment
1 3.000 22:28.50 7:29.50  

Green Crocs 7 Miles: 12.60
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Jun 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2014-06-19 07:53:13
Workout Totals
DistanceTimePace
12.0001:35:34.107:57.84
Total of 12. Benjamin did 9, Jenny 4, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5.
Leg 1
DistanceTimePaceComment
323:55.50.7:58.50With Benjamin, Joseph, and Jacob. David joined us after about 0.4.
Split#DistanceTimePaceComment
13.00023:55.507:58.50
Leg 2
DistanceTimePaceComment
646:04.00.7:40.67With Benjamin. We did a pickup up the canyon for a mile in the middle. I felt better than I expected. Hopefully I am recovering from whatever it was that left me flat in the Utah Valley Half (lack of sleep, most likely).
Split#DistanceTimePaceComment
12.30017:51.507:45.87
21.0005:44.605:44.60
32.70022:27.908:19.22
Leg 3
DistanceTimePaceComment
1.513:07.00.8:44.67With Julia.
Split#DistanceTimePaceComment
11.50013:07.008:44.67
Leg 4
DistanceTimePaceComment
0.55:12.80.10:25.60With Stephen and Julia. Somehow I managed to talk Stephen into running the last quarter without holding the hand. He did it in 2:39.
Split#DistanceTimePaceComment
10.5005:12.8010:25.60
Leg 5
DistanceTimePaceComment
17:14.80.7:14.80Alone.
Split#DistanceTimePaceComment
11.0007:14.807:14.80

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Jun 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.500.500.0012.00

For those who are wondering - I botched an upgrade on the Fast Running Blog server, and all the devils broke loose. I ended up having to do quite a few boots from the recovery USB drive, and I got really good at typing init=/sbin/init --verbose before I figured out why it was not booting, or rather before I figured out the workaround that would make it boot. We are still not quite out of the woods yet, but at least we are functional enough for me to post this. It may take a couple of days before we are fully operational - given the fact that I need some sleep, and have other responsibilities. In the meantime, report the errors when you run into them.

Fast Running Friend Workout - 2014-06-20 08:01:46
Workout Totals
DistanceTimePace
11.9901:35:00.007:55.40
Total of 12. Benjamin did 9, Joseph and Jacob 2, Julia 3, Jenny 4, William 1, Stephen 0.75. Today was the day of records. I took the little boys to the BYU track. William ran 400 in 1:44.1, Jacob did 800 in 3:00.5, Joseph did it in 2:53.0. Details to follow.
Leg 1
DistanceTimePaceComment
0.374:12.90.11:23.51Warm-up with Benjamin, Jacob, Joseph, William, and Stephen.
Split#DistanceTimePaceComment
10.3704:12.9011:23.51
Leg 2
DistanceTimePaceComment
0.2481:44.10.6:59.76With Benjamin and William. William opened the first 100 in 25, then did 26, 26, and 27. I was happy with the result. His previous quarter PR was 1:51, but that was at the end of a mile.
Split#DistanceTimePaceComment
10.2481:44.106:59.76
Leg 3
DistanceTimePaceComment
0.4963:00.50.6:03.91Benjamin and I paced Jacob. He opened in 42, then became very doubtful and slowed down to 48, but then realizing he would miss his record if he did not get his act together he sped up to 45 and 45 in the kick improving his record by almost 2 seconds. I was very pleased with this recovery.
Split#DistanceTimePaceComment
10.4963:00.506:03.91
Leg 4
DistanceTimePaceComment
0.251:48.80.7:15.20Jog with Benjamin.
Split#DistanceTimePaceComment
10.2501:48.807:15.20
Leg 5
DistanceTimePaceComment
0.4962:53.00.5:48.79Benjamin helped me pace Joseph. He opened with 42, then became a little doubtful and slowed down to 44, but then he sped up to 43, and though he struggled in the kick (44), he pulled off a PR by one second.
Split#DistanceTimePaceComment
10.4962:53.005:48.79
Leg 6
DistanceTimePaceComment
0.53:45.10.7:30.20Jog with Benjamin.
Split#DistanceTimePaceComment
10.5003:45.107:30.20
Leg 7
DistanceTimePaceComment
0.756:31.20.8:41.60Jog with Benjamin, Joseph, and Jacob.
Split#DistanceTimePaceComment
10.7506:31.208:41.60
Leg 8
DistanceTimePaceComment
0.384:10.20.10:58.42Back to the car with everybody.
Split#DistanceTimePaceComment
10.3804:10.2010:58.42
Leg 9
DistanceTimePaceComment
5.544:33.50.8:06.09With Benjamin.
Split#DistanceTimePaceComment
15.50044:33.508:06.09
Leg 10
DistanceTimePaceComment
322:20.70.7:26.90Alone.
Split#DistanceTimePaceComment
13.00022:20.707:26.90

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From RAD on Fri, Jun 20, 2014 at 18:10:58 from 67.177.62.160

Thanks for all your tireless work keeping the blog up and running!! I was going to continue my marathon catch up last night. My husband was teasing me and kept saying I broke it from blogging too much. I'm glad you were able to restore it and find the work around. Tireless, thankless work. So, know that at least one person is grateful to see the blog back up today!

From Rob Murphy on Sat, Jun 21, 2014 at 08:25:07 from 75.134.145.181

I'm experiencing FRB withdraw symptoms. Starting to shake uncontrollably and break out in a rash.

From Burt on Sat, Jun 21, 2014 at 10:10:46 from 174.26.197.196

Rob, I told you not to eat those berries!

Sat, Jun 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.002.000.0012.50

Fast Running Friend Workout - 2014-06-21 08:26:48
Workout Totals
DistanceTimePace
12.5001:36:56.107:45.29
Only 12.5 today, all with Benjamin, due to only 2 hours of sleep last night recovering the Fast Running Blog server from a botched upgrade. It did upgrade, and I learned a lot on the positive side, and I also thought of some cool job interview challenges resulting from that experience. On the negative side I had to cut down my long run as a precaution although I did feel quite good for this kind of sleep. Benjamin and I did a 2 mile tempo in the middle down the canyon. I told him to take the lead and run 6:00 pace. He ran 5:37/5:21 instead, but I was able to keep up and felt quite decent. Stephen ran 0.5 without holding the hand, Joseph and Jacob did 3, Julia 3, Jenny 4, William 1.
Leg 1
DistanceTimePaceComment
325:19.60.8:26.53With Benjamin, Joseph, and Jacob.
Split#DistanceTimePaceComment
13.00025:19.608:26.53
Leg 2
DistanceTimePaceComment
0.55:41.40.11:22.80With Stephen and Benjamin.
Split#DistanceTimePaceComment
10.5005:41.4011:22.80
Leg 3
DistanceTimePaceComment
91:05:55.10.7:19.46With Benjamin.
Split#DistanceTimePaceComment
14.70037:37.808:00.38
22.00010:58.505:29.25Tempo run down the canyon - splits of 5:37/5:21. Benjamin set the pace with the idea of running 6:00, but 6:00 was too slow for him.
32.30017:18.807:31.65Back to the house.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Jun 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. William had a rash, so he stayed home, and Sarah and I took turns staying home with William.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Dave Taylor on Tue, Jun 24, 2014 at 22:58:05 from 174.23.77.160

OK, that was a lot of reps

Mon, Jun 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.910.000.650.0012.56

test

Fast Running Friend Workout - 2014-06-23 07:48:26
Workout Totals
Distance Time Pace
12.560 1:37:24.10 7:45.29
Total of 12.5. Benjamin did 9, Jenny 4, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:09:12.20. 7:41.36 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:09:12.20 7:41.36  
Leg 2
Distance Time Pace Comment
3.06 22:33.90. 7:22.45 With Julia, Joseph, and Jacob. William did the first mile.
Split# Distance Time Pace Comment
1 1.000 8:02.10 8:02.10 With William. Joseph and Jacob ran ahead.
2 1.410 10:37.90 7:32.41 With Julia, Joseph, and Jacob - caught up to Joseph and Jacob.
3 0.650 3:53.90 5:59.85 Picked it up and ran head to make it in time to take Benjamin to class.
Leg 3
Distance Time Pace Comment
0.5 5:38.00. 11:16.00 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:38.00 11:16.00  

Green Crocs 7 Miles: 12.56
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From SlowJoe on Tue, Jun 24, 2014 at 14:21:55 from 168.215.171.129

Don't know if you're aware of it or maybe have bigger fish to fry, but the graph view is not working (at least not on IE or Safari). Figured you might want to know. Thanks for the hard work keeping the site going.

From Sasha Pachev on Wed, Jun 25, 2014 at 10:22:54 from 192.168.1.1

Joe:

Thanks for bringing this to my attention. The upgraded PHP decided to start fussing about deprecated usage in the image graph library which botched the generated images. I have now fixed it by telling it to be silent.

Tue, Jun 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.003.000.0013.05

Fast Running Friend Workout - 2014-06-24 07:57:02
Workout Totals
Distance Time Pace
13.050 1:41:07.80 7:44.97
Benjamin did 11.5, Jenny 5, Julia 2, Joseph and Jacob 3, William 1, Stephen 0.5. Benjamin and I did a 3 mile tempo run. Details below.
Leg 1
Distance Time Pace Comment
5.4 42:45.50. 7:55.09 Warm-up.
Split# Distance Time Pace Comment
1 5.400 42:45.50 7:55.09  
Leg 2
Distance Time Pace Comment
3 16:09.80. 5:23.27 Tempo run. The purpose was to test Benjamin's recovery from the half-marathon. We opened in 5:10 for the first mile. Then fortunately for me Benjamin felt tired and slowed down to 5:20. This allowed me to make it to about 1.75 with him. After than I could not keep up anymore. I had 10:35 at 2 miles (5:25), and 5:34 for the last mile. Benjamin did 5:22/5:20. He was tired, and it started getting warm. But at least he could go sub-5:20 today. I was happy that I was able to run 5:23 average with a 5:10 opening mile. Still hanging in there.
Split# Distance Time Pace Comment
1 3.000 16:09.80 5:23.27  
Leg 3
Distance Time Pace Comment
3.15 28:38.20. 9:05.46 To the house.
Split# Distance Time Pace Comment
1 3.150 28:38.20 9:05.46  
Leg 4
Distance Time Pace Comment
1 8:36.30. 8:36.30 With William, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 1.000 8:36.30 8:36.30  
Leg 5
Distance Time Pace Comment
0.5 4:58.00. 9:56.00 With Stephen.
Split# Distance Time Pace Comment
1 0.500 4:58.00 9:56.00  

Green Crocs 7 Miles: 13.05
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Jun 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-06-25 07:47:17
Workout Totals
Distance Time Pace
12.500 1:39:49.40 7:59.15
Total of 12.5, Julia, Joseph, and Jacob did 3, Benjamin 9, Jenny 5, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:08:25.20. 7:36.13 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:08:25.20 7:36.13  
Leg 2
Distance Time Pace Comment
3 25:53.80. 8:37.93 With Julia, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:53.80 8:37.93  
Leg 3
Distance Time Pace Comment
0.5 5:30.40. 11:00.80 With Stephen. He ran the whole way without holding the hand. This is now his 0.5 record for running by himself.
Split# Distance Time Pace Comment
1 0.500 5:30.40 11:00.80  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Jun 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-06-26 05:28:20
Workout Totals
Distance Time Pace
12.000 1:36:17.00 8:01.42
Total of 12. Benjamin did 9. Joseph and Jacob did 3, Julia did 2 - her feet were hurting. William did 1, including 0.5 time trial on the road. Details below.
Leg 1
Distance Time Pace Comment
9 1:09:08.70. 7:40.97 With Benjamin
Split# Distance Time Pace Comment
1 9.000 1:09:08.70 7:40.97  
Leg 2
Distance Time Pace Comment
0.5 4:47.40. 9:34.80 Warm-up with William, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 0.500 4:47.40 9:34.80  
Leg 3
Distance Time Pace Comment
0.5 3:40.70. 7:21.40 William's time trial. He opened with 1:51 in the first quarter, and closed with 1:49. Joseph and Jacob assisted. It is a special moment for me when I see them working together to set the pace for their little brother William - they look very mature for their age (they are 9 and 7) - their pace is steady, they have a good sense of it, and they run side by side blocking the wind like professional rabbits.
Split# Distance Time Pace Comment
1 0.500 3:40.70 7:21.40  
Leg 4
Distance Time Pace Comment
1.5 13:35.30. 9:03.53 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 1.500 13:35.30 9:03.53  
Leg 5
Distance Time Pace Comment
0.5 5:04.90. 10:09.80 With Joseph, Jacob, and Stephen.
Split# Distance Time Pace Comment
1 0.500 5:04.90 10:09.80  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00
Fri, Jun 27, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-06-27 08:30:38
Workout Totals
DistanceTimePace
12.0001:32:11.507:40.96
Benjamin and Jenny were at the youth conference. So I ran just with the little kids. Julia, Joseph, and Jacob did 3, William 1, Stephen 0.5. I did a total of 12.
Leg 1
DistanceTimePaceComment
325:38.80.8:32.93With Joseph, Jacob, and Julia.
Split#DistanceTimePaceComment
13.00025:38.808:32.93
Leg 2
DistanceTimePaceComment
17:32.40.7:32.40Alone.
Split#DistanceTimePaceComment
11.0007:32.407:32.40
Leg 3
DistanceTimePaceComment
0.55:07.40.10:14.80With Stephen.
Split#DistanceTimePaceComment
10.5005:07.4010:14.80
Leg 4
DistanceTimePaceComment
18:48.90.8:48.90With William.
Split#DistanceTimePaceComment
11.0008:48.908:48.90
Leg 5
DistanceTimePaceComment
6.545:04.00.6:56.00Alone from the house to Bridal Veil Falls to pick up the car.
Split#DistanceTimePaceComment
16.50045:04.006:56.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Jun 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.002.000.0020.00

Fast Running Friend Workout - 2014-06-28 05:50:14
Workout Totals
Distance Time Pace
20.000 2:31:24.80 7:34.24
Total of 20. Benjamin did 6 at the youth conference, Jenny did 1 when she got back, Julia 2, Joseph and Jacob 3, William 1, Stephen 0.5. I did a tempo run at the end, details below.
Leg 1
Distance Time Pace Comment
11 1:21:31.90. 7:24.72 Alone.
Split# Distance Time Pace Comment
1 11.000 1:21:31.90 7:24.72  
Leg 2
Distance Time Pace Comment
1 8:12.10. 8:12.10 With William, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 1.000 8:12.10 8:12.10  
Leg 3
Distance Time Pace Comment
2.04 17:52.00. 8:45.49 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 2.040 17:52.00 8:45.49  
Leg 4
Distance Time Pace Comment
0.5 5:06.30. 10:12.60 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:06.30 10:12.60  
Leg 5
Distance Time Pace Comment
5.46 38:42.50. 7:05.37 Back to the car at Bridal Veil Falls.
Split# Distance Time Pace Comment
1 3.300 24:49.50 7:31.36 Easy pace.
2 2.000 11:56.10 5:58.05 Short tempo run uphill. Was pleasantly surprised that I was able to run sub-6:00 uphill at the end of 20 when it was already warm.
3 0.160 1:56.90 12:10.62 Short cool-down.

Green Crocs 7 Miles: 20.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Sun, Jun 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. With the fifth Sunday we had a combined meeting. The discussion was on the temples. Went for a walk in the evening, met new neighbors.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Mon, Jun 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Benjamin got his grades posted for the Spring term - his first term as the official full-time student at BYU. Good results - As in all three classes - World Religions (Rel 351), Persuasive Writing (Eng 312), and Philosophy (Phil 201). A in English 312 is important because it was part of a ruse to avoid having to take the required freshman writing course - now he can go to the English department and say - look - I got 36 on the English as wells as the Reading part of the ACT, and I got A in an advanced writing class - are you going to make me take fresman English?

Fast Running Friend Workout - 2014-06-30 07:45:48
Workout Totals
Distance Time Pace
13.500 1:50:05.70 8:09.31
Total of 13.5. Benjamin did 9, Jenny 4, Julia 2, Joseph 3, Jacob 3.5, William 1, Stephen 0.5. I pushed Matthew in the stroller while running 3 with Joseph and Jacob. Taught Joseph about derivatives. During the run with Benjamin at the very end the strap on my Crocs broke, so I had to use the old pair of Crocs to finish the run. Fortunately it broke at a good place.
Leg 1
Distance Time Pace Comment
9 1:09:03.10. 7:40.34 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:09:03.10 7:40.34  
Leg 2
Distance Time Pace Comment
3 26:23.50. 8:47.83 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:23.50 8:47.83  
Leg 3
Distance Time Pace Comment
0.5 5:30.10. 11:00.20 With Jacob and Stephen.
Split# Distance Time Pace Comment
1 0.500 5:30.10 11:00.20  
Leg 4
Distance Time Pace Comment
1 9:09.00. 9:09.00 With William.
Split# Distance Time Pace Comment
1 1.000 9:09.00 9:09.00  

Green Crocs 6 Miles: 4.50Green Crocs 7 Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Jul 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.931.240.000.9912.16

Fast Running Friend Workout - 2014-07-01 08:10:54
Workout Totals
Distance Time Pace
12.166 1:36:16.60 7:54.82
Total of 12. Took Joseph, Jacob, and Benjamin to the Provo High track. It has been greatly improved - the curves are very gentle. Benjamin did a 2000 interval in 6:21.9. I did 2x800 with him. Joseph and Jacob ran a 1000 meter time trial with the goal of hitting the dream mile pace for more than 800 meters. Both succeeded - 3:44.8 for Joseph, and 3:53.4 for Jacob. Joseph and Jacob did 2, William 1, Julia 2, Jenny 4, Benjamin 9. Details below.
Leg 1
Distance Time Pace Comment
1 8:35.50. 8:35.50 Warm-up with Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 1.000 8:35.50 8:35.50  
Leg 2
Distance Time Pace Comment
0.621 3:53.40. 6:15.85 Jacob's time trial. Benjamin helped me pace him. The splits were 45,47,49,47,45. Jacob had a lapse of confidence between 400 and 600, but then regrouped and kicked.
Split# Distance Time Pace Comment
1 0.621 3:53.40 6:15.85  
Leg 3
Distance Time Pace Comment
0.125 1:19.30. 10:34.40 A little jog to the start of Joseph's time trial with Benjamin and Jacob.
Split# Distance Time Pace Comment
1 0.125 1:19.30 10:34.40  
Leg 4
Distance Time Pace Comment
0.621 3:44.80. 6:02.00 Joseph's time trial. Benjamin helped with pacing. Joseph had the lack of confidence problem from the gun, but he smelled the barn in the last lap and kicked. The threat of Jacob beating him which Benjamin and I went to great length to exaggerate served as a powerful motivator. The splits were 46,45,46,44,43.
Split# Distance Time Pace Comment
1 0.621 3:44.80 6:02.00  
Leg 5
Distance Time Pace Comment
0.125 1:04.60. 8:36.80 A short jog to the start our fast workout.
Split# Distance Time Pace Comment
1 0.125 1:04.60 8:36.80  
Leg 6
Distance Time Pace Comment
1.094 6:21.90. 5:49.09 Benjamin opened with 71. I hung on to dear life. His next lap was 75. I survived it but decided I'd better take a break for a lap. Benjamin ran 76.5, but then ran out of steam and was barely breaking 80 over the last two laps. Heat was a factor, as well as excessively fast start.
Split# Distance Time Pace Comment
1 0.497 2:26.00 4:53.76 800 with Benjamin.
2 0.100 1:16.50 12:45.00 Recovery jog for me while Benjamin ran the third lap.
3 0.497 2:39.40 5:20.72 Last 800 with Benjamin.
Leg 7
Distance Time Pace Comment
0.12 1:09.70. 9:40.83 Jog back to the car.
Split# Distance Time Pace Comment
1 0.120 1:09.70 9:40.83  
Leg 8
Distance Time Pace Comment
5.46 44:19.90. 8:07.16 With Benjamin.
Split# Distance Time Pace Comment
1 5.460 44:19.90 8:07.16  
Leg 9
Distance Time Pace Comment
1 9:20.00. 9:20.00 With William.
Split# Distance Time Pace Comment
1 1.000 9:20.00 9:20.00  
Leg 10
Distance Time Pace Comment
0.5 5:13.90. 10:27.80 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:13.90 10:27.80  
Leg 11
Distance Time Pace Comment
1.5 11:13.60. 7:29.07 Alone.
Split# Distance Time Pace Comment
1 1.500 11:13.60 7:29.07  

Saucony Type A Miles: 12.16
Night Sleep Time: 0.00Nap Time: 7.00Total Sleep Time: 7.00
Wed, Jul 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-07-02 07:50:27
Workout Totals
Distance Time Pace
12.500 1:44:42.00 8:22.56
Total of 12.5. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:12:38.30. 8:04.26 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:12:38.30 8:04.26  
Leg 2
Distance Time Pace Comment
3 26:45.40. 8:55.13 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:45.40 8:55.13  
Leg 3
Distance Time Pace Comment
0.5 5:18.30. 10:36.60 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:18.30 10:36.60  

Saucony Type A Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Jul 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-07-03 07:49:09
Workout Totals
Distance Time Pace
12.500 1:39:26.50 7:57.32
Total of 12.5. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5. William attempted to break his mile record, but missed it by 0.4 s. This was a lesson for him in maintaining contact and listening to the pacers. He is a stubborn type and wants to do his own thing. Details below.
Leg 1
Distance Time Pace Comment
1 8:21.10. 8:21.10 With Benjamin, David, Joseph, and Jacob. Pushed Matthew and Stephen in the stroller.
Split# Distance Time Pace Comment
1 1.000 8:21.10 8:21.10  
Leg 2
Distance Time Pace Comment
1 7:52.80. 7:52.80 William's time trial. David, Benjamin, Joseph, and Jacob helped. I pushed Matthew in the stroller. We did it on the little boy course. William opened in 1:59, followed by 2:01, and 1:58. Then in the kick he just would not keep contact, and he would yell at us to stop talking when we told him he needed to keep contact. This cost him the record. His last quarter was 1:54.
Split# Distance Time Pace Comment
1 1.000 7:52.80 7:52.80  
Leg 3
Distance Time Pace Comment
1 8:19.50. 8:19.50 With David, Benjamin, Joseph, and Jacob. Pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 1.000 8:19.50 8:19.50  
Leg 4
Distance Time Pace Comment
6 48:36.80. 8:06.13 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 48:36.80 8:06.13  
Leg 5
Distance Time Pace Comment
0.5 5:19.10. 10:38.20 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:19.10 10:38.20  
Leg 6
Distance Time Pace Comment
3 20:57.20. 6:59.07 Alone.
Split# Distance Time Pace Comment
1 3.000 20:57.20 6:59.07  

Saucony Type A Miles: 12.50Schwinn Double Stroller Miles: 3.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Jul 04, 2014
Race: Murray Fun Days 5 K (short course) (3.034 Miles) 00:17:01, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.000.003.0312.08

Fast Running Friend Workout - 2014-07-04 07:06:56
Workout Totals: Distance12.084Time1:35:47.60Pace7:55.64
Murray Fun Days "5 K" (short course, estimated at 3.034, wrong turnaround spot) 17:01 (adjusted 17:26). Good enough for 1st master ($100) and 10th overall.

Benjamin had a breakthrough race finishing 5th in 15:48 (adjusted 16:11). He broke the old family course record of 16:24 which I set in 2005, and entered the "behind Teren by less than a minute" club, though he was the last finisher in that club today, and was 4 seconds from not making it. Teren won with 14:52 (adjusted 15:13), then Steve Shepherd 15:04 (adjusted 15:25), Jason Holt 15:12(adjusted 15:34), and Nate Hornok 15:13 (adjusted 15:35). Mark Payne had a breakthrough race and finished second in the masters with 17:09 (adjusted 17:34), and Dennis was the third master with 17:25 (adjusted 17:51).

Joseph, Jacob, Jenny, and Julia ran 3 miles, Stephen 0.5, William 1. Details below.
Leg 1:Distance1.850Time15:32.80Pace8:24.22
Warm-up with Benjamin.
Leg 2:Distance3.034Time17:00.60Pace5:36.39
The race. The course got messed up. According to the explanatory rumors, the parade organizers decided to move the turnaround figuring a couple hundred feet would not hurt. If that is correct I must point out that a) you do not do that on a certified course, it does you no good to certify a course if you do not follow it precisely, and b) moving the turnaround doubles the error. In any case, I did some post-mortem estimates based on various split times and GPS reports and came to the conclusion that we would not be too far off if we estimated the actual distance we ran today as 3.034, so 25 second adjustment for a low 17 runner - this gives me 17:26.
Split 1:Distance1.000Time5:45.00Pace5:45.00 Leg:Distance1.000Time5:45.00Pace5:45.00
First uphill mile. It was accurate. I followed Dennis at first, and then Clay Twig once he took over. At first the pace felt too slow, but I decided to be patient.

Benjamin had 5:13 at the turnaround, so maybe 5:05 at the mile and he was in contact with Teren, Jason Holt, Steve Shepherd, and Nate Hornok. I told him to sit on Nate "till the standard bearer fainteth", and then just run his best to the finish.
Split 2:Distance2.034Time11:15.60Pace5:32.15 Leg:Distance3.034Time17:00.60Pace5:36.39
The turnaround came too quickly, and I suspected something was not quite right, but thought maybe my memory of the course was wrong - I am in the masters age division now and I believe by now I have earned full right to use faulty memory as an excuse. As it turned out later in spite of my old age my memory was correct.

Clay pulled me away from Dennis for which I was very thankful. We hit the 2 mile marker in 10:43 which confirmed that we turned around too early. I took the split as we passed the starting line and it was 11:22. So it took me 39 seconds to cover that distance, which means that it should have taken about 19-20 seconds to run from the mile mark to the turnaround. I did not time that stretch, but my rough feeling is that we did it in around 7-8 seconds, thus the estimate of the 25 second error over the whole course, which agrees with the reported GPS distances in the 3.03-3.04 range.

Benjamin hit the 2 mile marker in 9:47, so around 10:10 for the real 2 miles - that would be a 2 mile PR for him on a loop course - very very solid for out-and-back with a hill.

I was able to hang with Clay for another quarter mile or so after that. He was closing on a group of runners, and I hoped to be able to make it with him and latch on to them, but I just did not have the toughness. Some of it was physical, part of it was mental. I was distracted by the knowledge that the course would be short. Knowing in advance that my time would not be legitimate stole a portion of my motivation to push. It was subconscious, I was telling myself to not worry about it and just race, but there was only so much I could do. I did my best and pushed with all I could find, and managed 16:25 split at the 3 mile marker, so 5:42, and then 35 for the last 0.107.

Benjamin had a great race finishing in 15:48 taking 5th.
Leg 3:Distance4.200Time35:31.40Pace8:27.48
Cool-down with Benjamin.
Leg 4:Distance1.000Time10:20.40Pace10:20.40
With William at home. It was hot, so I told him to run slower to be safe.
Leg 5:Distance0.500Time5:36.50Pace11:13.00
With Stephen and Jacob.
Leg 6:Distance1.500Time11:45.90Pace7:50.60
Alone.

Black Crocs Miles: 12.09
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From steve ash on Tue, Jul 08, 2014 at 06:32:46 from 174.52.33.62

Looks like you and Benjamin had a good day and a good race. You should have stopped by I'm not far from there..

Sat, Jul 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

Fast Running Friend Workout - 2014-07-05 08:30:14
Workout Totals: Distance16.250Time2:12:00.50Pace8:07.42
The day started with an unpleasant discovery. Somebody, very likely an individual without much purpose in life from the younger generation, decided to celebrate the America's Independence Day by stealing a running stroller from the family of a Russian immigrant who has 8 children and a pregnant wife. I find it more than just a coincidence, but rather a symbolic event that stands as a reminder than America is forgetting what it means to be free and is headed in the very direction that made Russia a place that those who strive to achieve something in life would want to escape. Except if America goes down they have nowhere to run.
Leg 1:Distance3.000Time26:41.40Pace8:53.80
With Joseph and Jacob.
Leg 2:Distance1.050Time8:14.50Pace7:50.95
Ran around to see if maybe the loser that stole the stroller dumped it somewhere after he got bored - no luck.
Leg 3:Distance0.500Time5:14.00Pace10:28.00
With Stephen and Benjamin.
Leg 4:Distance1.000Time9:35.70Pace9:35.70
With William and Benjamin.
Leg 5:Distance10.700Time1:22:14.90Pace7:41.21
With Benjamin. It was hot by now and we had quite a death march.

Black Crocs Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From steve ash on Mon, Jul 07, 2014 at 12:43:28 from 174.52.33.62

Sorry to hear that Sasha. It was probably like you said, a juvenile prank or something.. Try and remember though that most people here are not like so and that freedom, goodness and charity, still reign in the United States. As a nation combined we still give more in humaninatarian aid and personal charity than any other nation on earth.

The American dream is still very much alive and most are still striving for it. I remind myself that every time I'm feeling discouraged or set back.

From steve ash on Mon, Jul 07, 2014 at 12:50:12 from 174.52.33.62

Sorry I had to edit so much, my writing skills need some work:)

From MarkP on Wed, Jul 09, 2014 at 19:45:00 from 67.159.191.98

That stinks--Some people are just losers.

From steve ash on Mon, Jul 14, 2014 at 12:46:25 from 174.52.33.62

In reference to what you said about America having nowhere to run if they go down... This speech proves your point in some aspects. Go to my post today and view the speech from the link.

Sun, Jul 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. It was a Fast Sunday. Took a nap in the afternoon then went for a walk in the evening with the family.

Yesterday we found a replacement for our stroller for only $35 on KSL and I actually like this one better than the one that got stolen. It is lighter and fits through more doors at the church. Sarah joked that we should put out some items we want to be upgraded out so that they would get stolen as well.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Mon, Jul 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-07-07 07:48:46
Workout Totals: Distance12.500Time1:43:11.40Pace8:15.31
Total of 12.5. Benjamin did 9, Jenny 4, Julia 2, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance3.000Time26:01.00Pace8:40.33
With Joseph, Jacob, and Benjamin. Pushed Matthew and Stephen in the stroller.
Leg 2:Distance6.000Time47:48.80Pace7:58.13
With Benjamin.
Leg 3:Distance1.000Time7:17.10Pace7:17.10
Alone.
Leg 4:Distance1.000Time7:01.50Pace7:01.50
Alone.
Leg 5:Distance1.000Time9:39.80Pace9:39.80
With William.
Leg 6:Distance0.500Time5:23.20Pace10:46.40
With Stephen.

Black Crocs Miles: 12.50Nike Double Stroller Miles: 3.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Jul 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.350.750.000.0012.10

Fast Running Friend Workout - 2014-07-08 07:53:19
Workout Totals: Distance12.100Time1:35:36.20Pace7:54.07
Total of 12. Benjamin did 9, Jenny and Julia 2, Joseph and Jacob 3, William 1, Stephen 0.5. Stephen set a new record for 0.5 without holding the hand - 5:18. Joseph held 6:00 pace for 0.75 down the canyon, and Jacob managed 6:10 pace. They are now one step closer to making a breakthrough in the mile.
Leg 1:Distance1.600Time13:52.90Pace8:40.56
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:Distance0.750Time4:37.40Pace6:09.87
Paced Jacob for 0.75 down the canyon. He ran the splits of 95, 91, 91. Benjamin paced Joseph with the splits of 92, 92, 86 - 4:30. The purpose of the workout was to help Joseph and Jacob learn to believe they can run fast for the whole mile. They were both doubtful, as the splits indicate, but eventually believed.
Leg 3:Distance0.750Time7:11.60Pace9:35.47
Cool-down to the car.
Leg 4:Distance6.000Time47:15.80Pace7:52.63
With Benjamin
Leg 5:Distance1.000Time6:55.10Pace6:55.10
Alone.
Leg 6:Distance0.500Time5:18.40Pace10:36.80
With Stephen. He set a new record for 0.5 without holding the hand. His splits were 2:40/2:38. I told him he could spank me as much as he wanted if he could catch up, and he took me up on the offer - thus a new record.
Leg 7:Distance1.500Time10:25.00Pace6:56.67
Alone.

Black Crocs Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Jul 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-07-09 07:42:37
Workout Totals: Distance12.000Time1:36:14.40Pace8:01.20
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 4, Jacob 3, William 1, Stephen 0.5. I pushed Matthew in the stroller for the first 4 miles.
Leg 1:Distance3.000Time26:08.90Pace8:42.97
With Joseph, Jacob, and Benjamin.
Leg 2:Distance1.000Time8:57.80Pace8:57.80
With Joseph, Julia, and Benjamin.
Leg 3:Distance5.000Time37:20.40Pace7:28.08
With Benjamin.
Leg 4:Distance2.500Time18:42.20Pace7:28.88
Alone.
Leg 5:Distance0.500Time5:05.10Pace10:10.20
With Stephen.

Black Crocs Miles: 12.00Nike Double Stroller Miles: 4.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Thu, Jul 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.630.001.251.2512.13

Fast Running Friend Workout - 2014-07-10 07:46:00
Workout Totals: Distance12.133Time1:36:24.00Pace7:56.72
Total of 12. Benjamin and I did a workout 2x1.25 with 0.25 recovery jog in the canyon - first one up, the second one down. Joseph did 4, Benjamin 10, Jacob 3, William 1, Jenny 4, Julia 3, Stephen 0.5. Pushed Matthew in the stroller for 4 miles. Details below.
Leg 1:Distance1.000Time8:49.90Pace8:49.90
With Benjamin, Joseph, and David.
Leg 2:Distance3.000Time25:31.80Pace8:30.60
With Joseph, Jacob, David, and Benjamin.
Leg 3:Distance2.280Time18:28.10Pace8:06.01
More jogging with Benjamin.
Leg 4:Distance1.250Time7:19.20Pace5:51.36
First interval - uphill. The target was 6:00 pace, made it less ambitions because we made a tactical mistake last night placing Matthew to sleep in Benjamin's room as an experiment. The experiment failed - Benjamin did not sleep well. Additionally it was warm and humid. So we decided to make the target pace slower.
Leg 5:Distance0.353Time3:01.90Pace8:35.30
Recovery.
Leg 6:Distance1.250Time6:33.30Pace5:14.64
Downhill. The target on this one was 5:20 pace, and Benjamin was not looking forward to running 30 seconds per mile faster even though it was downhill. To make things worse he got a side ache after the first 200 meters, and we ran an 85 from 200 to 600. Then he recovered, and sped up first to 5:20, and then to 5:00 and we quickly recovered our deficit. Then both of us struggled at the end, but we still managed a 78 final quarter. Overall I was happy with the result for both of us.
Leg 7:Distance1.000Time9:12.00Pace9:12.00
Cool-down.
Leg 8:Distance0.500Time5:36.00Pace11:12.00
With Stephen.
Leg 9:Distance1.500Time11:51.80Pace7:54.53
Alone.

Black Crocs Miles: 12.13Nike Double Stroller Miles: 4.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Jul 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-07-11 07:20:40
Workout Totals: Distance12.000Time1:36:10.50Pace8:00.88
Total of 12. 3 with Matthew in the stroller. Benjamin did 9, Jenny 4, Joseph, Jacob, and Julia 3, William 1, Stephen 0.5.
Leg 1:Distance1.500Time11:01.20Pace7:20.80
Alone.
Leg 2:Distance3.000Time26:19.40Pace8:46.47
With Joseph, Jacob, and Benjamin.
Leg 3:Distance6.000Time45:29.00Pace7:34.83
With Benjamin.
Leg 4:Distance0.500Time4:36.50Pace9:13.00
With Stephen. This is his record for running with me holding his hand. His splits were 2:27/2:09.
Leg 5:Distance1.000Time8:44.40Pace8:44.40
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Jul 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.180.005.000.0020.18

Fast Running Friend Workout - 2014-07-12 08:03:31
Workout Totals: Distance20.180Time2:32:06.20Pace7:32.24
Total of 20. Benjamin did 12, Joseph and Jacob 3, William 1, Stephen 0.5 (new record holding the hand), Julia 3, Jenny 4. Benjamin and I did a 5 mile tempo starting in the canyon and finishing at the house. It was hot by then, both of us struggled, but Benjamin more than me. After that I did a death march to finish the last 4 miles of the 20. Pushed Matthew in the stroller for the first 5.5 miles of the run. Details below.
Leg 1:Distance3.000Time26:20.30Pace8:46.77
With Joseph, and Jacob - pushed Matthew in the stroller.
Leg 2:Distance1.000Time8:04.50Pace8:04.50
With William - pushed Matthew in the stroller.
Leg 3:Distance1.000Time7:42.40Pace7:42.40
With Benjamin running and Matthew in the stroller.
Leg 4:Distance0.500Time4:34.00Pace9:08.00
With Benjamin and Stephen running, Benjamin holding his hand, and Matthew in the stroller. We did the splits of 2:22/2:12 - new record for Stephen.
Leg 5:Distance5.500Time44:00.30Pace8:00.05
With Benjamin to the start of the tempo.
Leg 6:Distance5.000Time28:44.90Pace5:44.98
Death-march tempo run with Benjamin from the magic spot near Nunn's park to the house. It was hot. We opened with 5:41, then 5:37, 5:38, 5:46 - starting to suffer from the heat, and the last uphill mile was terrible - 6:03 - combination of uphill and the heat.
Leg 7:Distance4.180Time32:39.80Pace7:48.85
Alone. Death march continued. Considered cutting it short, but said a prayer and felt that I would have the strength to finish the run without negative consequences, so I did.

Nike Double Stroller Miles: 5.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sun, Jul 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.50Nap Time: 0.50Total Sleep Time: 8.00
Mon, Jul 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-07-14 07:33:03
Workout Totals: Distance12.000Time1:36:00.00Pace8:00.00
Total of 12. Benjamin did 9, Jenny 4, Julia 3, William 1, Stephen 0.5, Jacob and Joseph 3. I pushed Matthew in the stroller for the first 3.54 miles. Sarah had a funny incident during her run. A man stopped her and asked her if she was my wife. She wondered how he knew and he explained it was because she was running in Crocs. She said to me afterwards - "who needs a wedding ring if you have Crocs?"
Leg 1:Distance3.000Time26:22.20Pace8:47.40
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.000Time46:29.50Pace7:44.92
With Benjamin.
Leg 3:Distance2.500Time17:54.10Pace7:09.64
Alone.
Leg 4:Distance0.500Time5:14.20Pace10:28.40
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Josh E on Mon, Jul 14, 2014 at 15:31:31 from 63.226.66.73

Lovely. I am picturing the face of the lucky lady Benjamin proposes to as he presents her a pair of engagement crocs. They had better have some really cool charms.

From Sasha Pachev on Mon, Jul 14, 2014 at 15:55:42 from 192.168.1.1

Josh - I suppose it will depend on the lady and on what Benjamin has done in his Crocs up to that point. If she understands running and he has won a major race or posted a fast time, she is likely to respond very positively. Somebody the caliber of Ryan Hall could probably get away with handing his fiancee a pair of running shoes in lieu of a ring - especially if those shoes were a trademark that distinguished him from everybody else.

Not sure I can talk him into something like this, though - he likes to make fun of my non-conventional approach to romance even though he is one of the positive results of it.

Tue, Jul 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.002.000.0012.00

Fast Running Friend Workout - 2014-07-15 07:06:54
Workout Totals: Distance12.000Time1:34:07.80Pace7:50.65
Total of 12. Did a mile time trial down the Provo Canyon with Joseph and Jacob, then a 2 mile tempo uphill with Benjamin. David joined us for the time trial. Joseph ran 5:55.4, first time under 6:00. Jacob did 6:10.8 - quite remarkable for a 7 year old (almost 8), although there are kids in the country that can go much faster than that. Benjamin and I ran 11:40 uphill for 2 miles. Benjamin did 9, Joseph and Jacob 3, Julia 3, Jenny 4, William 1, Stephen 0.5. Details below.
Leg 1:Distance1.500Time11:11.60Pace7:27.73
Alone.
Leg 2:Distance0.500Time3:55.80Pace7:51.60
With Benjamin.
Leg 3:Distance0.250Time2:33.40Pace10:13.60
Warm-up with Joseph, Jacob, David and Benjamin.
Leg 4:Distance1.000Time6:10.80Pace6:10.80
I paced Jacob, Benjamin and David paced Joseph. Joseph got 5:55.4. His splits were 88,91,90, and 86. Jacob's splits - 90,94,94,92. I was quite pleased with the results. Now that they believe they can run fast the next step is to repeat this on the track.
Leg 5:Distance1.750Time15:44.90Pace8:59.94
Cool-down.
Leg 6:Distance2.300Time18:52.50Pace8:12.39
With Benjamin to the start of the tempo.
Leg 7:Distance2.000Time11:40.40Pace5:50.20
Tempo run with Benjamin. It started getting a little warmer, but we survived.
Split 1:Distance1.000Time5:48.10Pace5:48.10
Split 2:Distance1.000Time5:52.30Pace5:52.30
Leg 8:Distance1.200Time10:34.30Pace8:48.58
Cool-down.
Leg 9:Distance1.000Time8:05.60Pace8:05.60
With Julia.
Leg 10:Distance0.500Time5:18.50Pace10:37.00
With Julia and Stephen.

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

Fast Running Friend Workout - 2014-07-16 06:57:21
Workout Totals: Distance12.000Time1:42:38.20Pace8:33.18
Total of 12. Benjamin did 9, Jenny 4, Julia hurt her foot riding a bike and could not run, Joseph and Jacob 3, William 1, Stephen 0.5. Steve Ashbaker joined us for 9 miles.
Leg 1:Distance2.500Time18:08.50Pace7:15.40
Alone
Leg 2:Distance3.000Time26:40.70Pace8:53.57
With Benjamin, Joseph, Jacob, Steve Ashbaker, and Matthew + Stephen in the stroller.
Leg 3:Distance6.000Time52:30.40Pace8:45.07
With Benjamin and Steve Ashbaker.
Leg 4:Distance0.500Time5:18.60Pace10:37.20

Black Crocs Miles: 12.00Nike Double Stroller Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Jul 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.080.000.000.0012.08

Fast Running Friend Workout - 2014-07-17 06:27:42
Workout Totals: Distance12.080Time1:22:15.00Pace6:48.53
Total of 12. Benjamin did 9, Julia did not run - the foot is still hurt, Jenny 4, Joseph and Jacob 2, William 1, Stephen 0.5.
Leg 1:Distance2.040Time0:00.00Pace0:00.00
With Joseph.
Leg 2:Distance2.040Time17:45.90Pace8:42.50
With Jacob and Benjamin - pushed Matthew in the stroller.
Leg 3:Distance7.000Time55:58.20Pace7:59.74
With Benjamin.
Leg 4:Distance0.500Time3:18.60Pace6:37.20
Alone.
Leg 5:Distance0.500Time5:12.30Pace10:24.60
With Stephen.

Black Crocs Miles: 12.08Nike Double Stroller Miles: 2.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Fri, Jul 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.650.000.000.5012.15

Fast Running Friend Workout - 2014-07-18 07:49:45
Workout Totals: Distance12.150Time1:39:10.20Pace8:09.73
Total of 12. 4 pushing a stroller with Matthew. Joseph did 2, Jacob 2.5, William 1, Stephen 0.5, Benjamin 7, Jenny 4, Julia was able to run today - I think she did 1.
Leg 1:Distance2.020Time17:25.00Pace8:37.33
With Joseph and Jacob, pushed Matthew in the stroller.
Leg 2:Distance7.080Time55:01.30Pace7:46.29
With Benjamin. Pushed Matthew for the first 2 miles. Later we did a 0.5 pickup uphill to test Benjamin's piriformis. He strained it while playing soccer at the Young Men's activities.
Split 1:Distance5.280Time41:13.10Pace7:48.39
Cumilative:Distance5.280Time41:13.10Pace7:48.39
Split 2:Distance0.500Time2:42.10Pace5:24.20
Cumilative:Distance5.780Time43:55.20Pace7:35.92
Benjamin was quite doubtful about his ability to run fast, but I kept telling him with an injury like this the first 100 meters are usually the worst, then you get used to it. He tried, and in spite of his doubts was able to run 5:24 pace up the Provo Canyon. We will see how he holds in Draper Days tomorrow.
Split 3:Distance1.300Time11:06.10Pace8:32.38
Cumilative:Distance7.080Time55:01.30Pace7:46.29
 
Leg 3:Distance0.500Time5:18.50Pace10:37.00
With Stephen.
Leg 4:Distance1.550Time11:37.40Pace7:29.94
Alone.
Leg 5:Distance1.000Time9:48.00Pace9:48.00
With William.

Black Crocs Miles: 12.15Nike Double Stroller Miles: 4.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Jul 19, 2014
Race: Draper Days 5K (3.107 Miles) 00:17:14, Place overall: 12, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.003.1115.81

Fast Running Friend Workout - 2014-07-19 06:30:10
Workout Totals: Distance15.809Time2:01:13.50Pace7:40.09
Draper Days 5 K, 17:14, 12th overall, 1st master, $75.

Benjamin struggled with his soccer piriformis injury, but pulled off 16:36, good enough for 6th overall, and smiting the high schoolers in "the hinder parts" (per Psalms 78:66, "And he smote his enemies in the hinder parts"). Of course it did help that Kramer was pacing his little brother.

Joseph ran 21:37, good enough for 49th overall, and first in the 11 and under division, Jacob 21:43, 51st overall and second in the same division.

Jacob is our first kid to break 22:00 before turning 8, and he did it on a slow course. The course got changed at the last minute and became slower - looking at the results I am going to estimate it on par with the correct version of Murray Fun Days.

The Pachev team consisting of 4 participants ages 41,15,9, and 7 averaged 19:18. I wonder if this is some kind of record. Probably not for any immediate family - four prime-age brothers can easily beat that, but if you throw in the requirement that one of the team members has to be the parent, it has a decent shot, and if you add that all of the children have to be under 16, the chances are greatly improved.

Teren won with 15:15, then Steve Shepherd 15:17, Jason Holt 15:31, Nate Hornok 15:35, Fritz 15:50, then Benjamin after that.

Chad got 18:08.
Leg 1:Distance2.000Time16:09.90Pace8:04.95
Warm-up with Benjamin and Chad.
Leg 2:Distance3.107Time17:12.60Pace5:32.35
The race. My official time was 17:14, not sure how they managed this kind of a difference. If anything I hit the button late. Maybe the chip took its time to register when I crossed the line.
Split 1:Distance0.990Time5:27.40Pace5:30.71
Cumilative:Distance0.990Time5:27.40Pace5:30.71
At the start I found Joseph ahead of me and told him to slow down. It took him some time to react. I eventually maneuvered out of the crowd and found a pack with Blake Benion, and other Alta High runners, as well as Mark Payne. I hit the split at the mile post, which was a little off the painted mark - I had 5:30 at the painted mark.
Split 2:Distance2.010Time11:12.30Pace5:34.48
Cumilative:Distance3.000Time16:39.70Pace5:33.23
I ended up running in that pack most of the race. Did not see mile marker 2. With Blake's help got away from Mark at around 2.5, but then we gave back the distance by almost taking a wrong turn. Now the race for the master's win was on. At first I thought - just let Mark have it, he's never beaten you in a race, you are old and you've won plenty. Then I told myself - no, that is false charity. If you care that much about him winning, then you need to make him work for it so that his win will mean something to him, and only if he beats you when you are giving it all you have and are not afraid to let it rip and leave it all on the road, only then does he deserve to win. Do not disguise the weakness of your mind with false charity. So I gave a push and put a small gap on Mark, but I knew it would not be enough if things came down to a kick.
Split 3:Distance0.107Time0:32.90Pace5:07.48
Cumilative:Distance3.107Time17:12.60Pace5:32.35
Then some help arrived. Earlier we dropped Blake, but his coach Rob Murphy got on his case and told him a high schooler had no business getting outkicked by two masters. That worked and he past me, but not quite yet with full healthy young man speed, so I was able to latch on. This was enough to put a safe gap on Mark. Eventually the young man speed prevailed as he turned it on, but by then I had the momentum and could not be outkicked by another master. I ended up first master with officially 17:14, Mark second with 17:17, Dennis 3rd with 17:34.
 
Leg 3:Distance5.025Time43:07.80Pace8:34.99
Cool-down with Benjamin and Chad. Paced Joseph and Jacob for part of it.
Leg 4:Distance0.500Time5:15.70Pace10:31.40
Leg 5:Distance1.097Time9:25.00Pace8:35.04
With William.
Leg 6:Distance4.080Time30:02.50Pace7:21.79
Alone.

Black Crocs Miles: 15.81
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From steve ash on Sat, Jul 19, 2014 at 14:55:05 from 174.52.33.62

Excellent race for you and Benjamin. Congrats Sasha.

From allie on Sat, Jul 19, 2014 at 15:41:47 from 174.23.186.213

i trust your judgement about the course, but i'm curious why you concluded it was slower? i thought it was faster with the elimination of the death hill in the last mile...and possibly more downhill in the second mile?

nice job to all of the pachevs today.

From Sasha Pachev on Sat, Jul 19, 2014 at 16:08:46 from 192.168.1.1

Allie:

Empirical evidence. There is no way Teren, Steve, Jason, and Nate could possibly finish in the same order with almost the exact same gaps as in Murray Fun Days while underperforming - given there was money on the line in both cases. I have a high degree of confidence that Murray Fun Days was 3.034 - if I am off, I am not off by much.

See my analysis of Murray Fun Days times with adjustments - the top 4 was within 3 seconds today of their adjusted Murray Fun Days time with the exception of Steve who was 8 seconds faster, but this one is actually expected. In the last race he was kicking himself afterwards for not going with Teren and fighting for the win. I have not yet seen his race report, but it would be natural to expect that he would be taking a chance to redeem himself, thus resulting in a faster time, and 8 seconds sounds just about right.

From MarkP on Sat, Jul 19, 2014 at 21:16:37 from 65.130.117.236

Wow, that's an incredible family race time. My 7 year old ran the Murray 5K in 26 minutes with little training . I'm looking forward to him pursuing it much like your kids.

It was a good race today and I hope to be a little closer at the next one!

Mon, Jul 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.540.000.000.0012.54

Fast Running Friend Workout - 2014-07-21 07:44:13
Workout Totals: Distance12.540Time1:38:56.50Pace7:53.41
Total of 12.5. Benjamin did 9, Jenny 4, Julia 1.5, Joseph and Jacob 2, William 1, Stephen 0.5.
Leg 1:Distance2.040Time17:10.00Pace8:24.90
With Joseph and Jacob.
Leg 2:Distance9.000Time1:07:15.20Pace7:28.36
With Benjamin.
Leg 3:Distance0.500Time5:22.30Pace10:44.60
With Stephen.
Leg 4:Distance1.000Time9:09.00Pace9:09.00
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Tue, Jul 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.900.001.000.0013.90

Fast Running Friend Workout - 2014-07-22 07:08:59
Workout Totals: Distance13.900Time1:54:00.70Pace8:12.14
Total of 13.9. Benjamin did 9, Jenny 4, Julia 2, Joseph and Jacob 3, William 1. Stephen 0.5. Steve Ashbaker and his friend Kevin joined us for part of the run.
Leg 1:Distance3.000Time25:36.50Pace8:32.17
With Joseph and Jacob.
Leg 2:Distance9.400Time1:14:00.80Pace7:52.43
With Benjamin, Steve, and his friend Kevin. Did a couple of pickups in the canyon.
Split 1:Distance4.600Time37:08.00Pace8:04.35
Cumilative:Distance4.600Time37:08.00Pace8:04.35
Split 2:Distance0.500Time3:03.00Pace6:06.00
Cumilative:Distance5.100Time40:11.00Pace7:52.75
Uphill.
Split 3:Distance2.700Time21:52.30Pace8:06.04
Cumilative:Distance7.800Time1:02:03.30Pace7:57.35
Split 4:Distance0.500Time2:44.50Pace5:29.00
Cumilative:Distance8.300Time1:04:47.80Pace7:48.41
Downhill.
Split 5:Distance1.100Time9:13.00Pace8:22.73
Cumilative:Distance9.400Time1:14:00.80Pace7:52.43
 
Leg 3:Distance1.000Time9:03.50Pace9:03.50
With William.
Leg 4:Distance0.500Time5:19.90Pace10:39.80
With Stephen.

Black Crocs Miles: 13.90
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Jul 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.540.000.000.5012.04

Fast Running Friend Workout - 2014-07-23 07:07:51
Workout Totals: Distance12.040Time1:36:25.80Pace8:00.55
Total of 12. Benjamin did 9, Joseph and Jacob 3, William 1, Julia 3, Jenny was at girl's camp, and Stephen got lost in the morning shuffle and I forgot to run with him. Benjamin and I did a pickup for 0.5 down the canyon in 2:36.
Leg 1:Distance3.040Time25:13.10Pace8:17.73
With Joseph and Jacob. Benjamin joined us for the last mile.
Leg 2:Distance8.000Time1:01:38.40Pace7:42.30
With Benjamin.
Split 1:Distance7.300Time57:40.70Pace7:54.07
Cumilative:Distance7.300Time57:40.70Pace7:54.07
Split 2:Distance0.500Time2:36.50Pace5:13.00
Cumilative:Distance7.800Time1:00:17.20Pace7:43.74
Split 3:Distance0.200Time1:21.20Pace6:46.00
Cumilative:Distance8.000Time1:01:38.40Pace7:42.30
 
Leg 3:Distance1.000Time9:34.30Pace9:34.30
With William.

Black Crocs Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Eric Day on Fri, Jul 25, 2014 at 09:29:09 from 187.133.239.153

Hi Sasha, sorry for asking through here. I sent a message before but got no response. Just wanted to know if my blog could be changed to running, cycling & swimming without losing my history of running.

Thanks !

From Sasha Pachev on Fri, Jul 25, 2014 at 10:11:56 from 192.168.1.1

Eric - it can. Go to http://fastrunningblog.com/change_template.php

It is not 100% fool-proof, so be careful - do just one conversion.

From Eric Day on Fri, Jul 25, 2014 at 10:29:40 from 187.133.239.153

Thanks Sasha, but it was a no go.

It only gives me templates: running_formula, fast_slow, rf_speed_hill, jk_dan_crosstrain , jk_dan_shoes.

No cycling/swimming option.

But I've seen other users with the running/cycling/swimming template...

From Sasha Pachev on Sat, Jul 26, 2014 at 15:40:16 from 192.168.1.1

Eric - the problem was that I did not add the triathlete template to the conversion rules. I have now fixed that and tested it with your blog. Looks like the conversion was successful.

From Eric Day on Mon, Jul 28, 2014 at 10:33:06 from 187.133.239.153

Many thanks Sasha.

Its exactly how I wanted it.

Thu, Jul 24, 2014
Race: Uneventful Pioneer Day Provo River Half Marathon (13.109 Miles) 01:18:01, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.900.0013.110.0017.01

Fast Running Friend Workout - 2014-07-24 07:09:47
Workout Totals: Distance17.009Time1:55:08.70Pace6:46.18
Ran the Uneventful Half on the Provo River course with Benjamin in 1:18:01. Could have gone maybe a minute faster, but Benjamin was struggling with the heat and I did not want to leave him alone. We picked the wrong day to do it - when we started the temperature was already 75 F. Details below.

Joseph and Jacob ran 3, Julia 2, William 1, Stephen 0.5. Chad's son Alex (7 years old) set a mile PR of 9:27.
Leg 1:Distance1.300Time11:52.20Pace9:07.85
Warm-up with Chad and Benjamin.
Leg 2:Distance13.109Time1:18:01.30Pace5:57.11
The race. Chad was not feeling good, and just ran straight at an easy pace. Benjamin and I tried to run hard.
Split 1:Distance3.000Time16:51.60Pace5:37.20
Cumilative:Distance3.000Time16:51.60Pace5:37.20
We opened with 5:26, I missed the time at 2 miles, and hit the button at 3. Felt good.
Split 2:Distance1.000Time5:38.30Pace5:38.30
Cumilative:Distance4.000Time22:29.90Pace5:37.48
Early signs of trouble for Benjamin - he needed to go to the bathroom #2. For me this would not mean anything, but for him if he has to go mid-run it usually means some form of distress.
Split 3:Distance9.109Time55:31.40Pace6:05.73
Cumilative:Distance13.109Time1:18:01.30Pace5:57.11
Around mile 8 the heat really got to Benjamin, and combined with the hill really knocked him out. He had to go to the bathroom again, and got some water which refreshed him enough to run a little sub-6:00 pace after that. When we finished he threw up. A lot of yellowish green stuff came out - just one homogeneous yellowish green liquid.

I was actually feeling quite decent and was happy with the time given how it felt and the warm conditions. I would say definitely an improvement from a month ago at Utah Valley Half where I ran the same time with much more effort.
Leg 3:Distance1.100Time10:16.20Pace9:20.18
Cool-down to the house with Chad and Benjamin.
Leg 4:Distance1.000Time9:27.50Pace9:27.50
Paced Alex along with Joseph, Jacob, and Chad.
Leg 5:Distance0.500Time5:31.50Pace11:03.00
With Stephen.

Black Crocs Miles: 17.01
Night Sleep Time: 7.00Nap Time: 0.50Total Sleep Time: 7.50
Comments
From Burt on Mon, Jul 28, 2014 at 09:38:25 from 71.223.39.43

Lone Faithful? Aw :(

Homogeneous yellow green liquid. What's that boy been eating? Haha!

Fri, Jul 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.051.500.000.0010.55

Fast Running Friend Workout - 2014-07-25 07:45:55
Workout Totals: Distance10.546Time1:24:25.80Pace8:00.35
Total of 10.5. Benjamin did 5.25, Jenny was still at the girl's camp, Julia did 2, Joseph and Jacob did a time trial at the BYU track. Stephen did 0.5, William 1.

Details below.
Leg 1:Distance0.400Time3:41.10Pace9:12.75
Warm-up with Joseph and Jacob.
Leg 2:Distance0.496Time3:14.40Pace6:31.94
800 with Jacob. He was feeling tired from Wednesday's hike to the Y and running around at the ward activity last night, but still wanted to do the time trial. He opened with 95, but then slowed down, so I just had him stop at the 800.
Leg 3:Distance1.000Time6:08.40Pace6:08.40
With Joseph. He got a track mile PR by a second. He opened with 89, then 92, so far so good. Then he began to doubt and slowed down to 94 in the next lap, but then kicked in 89 hitting 6:04 at 1600, and then just stopped thinking it was over. Before he realized the problem he lost 2 seconds. So this really should have been 6:06.
Leg 4:Distance0.400Time3:47.70Pace9:29.25
To the van from the track.
Leg 5:Distance1.000Time9:04.40Pace9:04.40
One more mile for distance with Joseph and Jacob.
Leg 6:Distance0.500Time5:24.20Pace10:48.40
With Stephen.
Leg 7:Distance5.250Time41:46.50Pace7:57.43
With Benjamin.
Leg 8:Distance1.500Time11:19.10Pace7:32.73
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Jul 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Fast Running Friend Workout - 2014-07-26 08:18:12
Workout Totals: Distance15.000Time1:59:30.50Pace7:58.03
Total of 15. Benjamin did 9, Joseph and Jacob 3, William 1, Julia 2, Stephen 0.5, Jenny still at girl's camp. I ran the first 6 miles with Matthew in the stroller.
Leg 1:Distance3.000Time26:21.70Pace8:47.23
With Joseph and Jacob running, and Matthew in the stroller.
Leg 2:Distance9.000Time1:09:05.80Pace7:40.64
With Benjamin. First 3 miles with Matthew in the stroller.
Leg 3:Distance2.500Time18:43.00Pace7:29.20
Alone.
Leg 4:Distance0.500Time5:20.00Pace10:40.00
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Jul 27, 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
Mon, Jul 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-07-28 07:04:00
Workout Totals: Distance12.000Time1:32:56.30Pace7:44.69
Total of 12, 3 with Matthew in the stroller. Benjamin did 9, Jenny, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance3.000Time26:24.70Pace8:48.23
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.000Time45:14.20Pace7:32.37
With Benjamin. Pushed Matthew in the stroller for the first 3.
Leg 3:Distance2.500Time17:20.80Pace6:56.32
Alone.
Leg 4:Distance0.500Time3:56.60Pace7:53.20
With Julia.

Black Crocs Miles: 12.00Nike Double Stroller Miles: 3.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Tue, Jul 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.240.000.002.0013.24

Fast Running Friend Workout - 2014-07-29 07:52:28
Workout Totals: Distance13.245Time1:46:14.30Pace8:01.26
Total of 13. Jenny did 3, Julia 3, Joseph and Jacob 3, Benjamin 10, William 1, Stephen 0.5. Stephen got a record for 0.5 holding the hand - 4:20.

Benjamin and I did a workout. 1.25 up the Provo Canyon, then 3x400 down. Details below.
Leg 1:Distance3.000Time25:26.70Pace8:28.90
With Joseph, Jacob, and Benjamin.
Leg 2:Distance2.300Time17:47.60Pace7:44.17
More with Benjamin to the start of the interval.
Leg 3:Distance1.250Time6:59.40Pace5:35.52
Interval up the Provo Canyon. The purpose was to break Benjamin's mental block against running uphill. He has an issue getting into a negative mental loop when running uphill. So I figured a 2000 up the Provo Canyon with the target pace of 5:36 per mile (7:00 for the interval) would be a good start.

He opened with 78, then 80. I made it that far with him. Then after about 1 K I could not keep the pace anymore. He followed up with 82, 83, 82 finishing in 6:47 - 13 seconds faster than the target.

I got 87, 88, 86 and managed to dip a little under 7:00 as well.
Leg 4:Distance0.250Time2:27.40Pace9:49.60
Recovery jog.
Leg 5:Distance3.365Time27:21.60Pace8:07.85
3x400 down the canyon.
Split 1:Distance0.250Time1:12.30Pace4:49.20
Cumilative:Distance0.250Time1:12.30Pace4:49.20
Benjamin got 66.9 on this one.
Split 2:Distance0.180Time1:56.30Pace10:46.11
Cumilative:Distance0.430Time3:08.60Pace7:18.60
Recovery.
Split 3:Distance0.250Time1:13.40Pace4:53.60
Cumilative:Distance0.680Time4:22.00Pace6:25.29
Benjamin got 62.5.
Split 4:Distance0.690Time6:50.50Pace9:54.93
Cumilative:Distance1.370Time11:12.50Pace8:10.88
Longer recovery.
Split 5:Distance0.250Time1:10.70Pace4:42.80
Cumilative:Distance1.620Time12:23.20Pace7:38.77
Benjamin got 60.9. I told him - this is how you run the 400 - in the first 200 the devil is riding on you, after that it is the bear while the devil laughs.
Split 6:Distance1.745Time14:58.40Pace8:34.84
Cumilative:Distance3.365Time27:21.60Pace8:07.85
With Benjamin back to the house.
 
Leg 6:Distance0.500Time4:20.10Pace8:40.20
With Stephen and Julia. He got a new record for the "hand-held" run with the splits of 2:13 and 2:07.
Leg 7:Distance1.000Time8:44.10Pace8:44.10
With William and Julia.
Leg 8:Distance1.580Time13:07.40Pace8:18.35
With Julia.

Black Crocs Miles: 13.24
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Jul 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-07-30 06:47:24
Workout Totals: Distance12.500Time1:38:13.10Pace7:51.45
Total of 12.5. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance3.000Time21:00.10Pace7:00.03
Alone
Leg 2:Distance3.000Time26:02.40Pace8:40.80
With Joseph, Jacob, and Benjamin.
Leg 3:Distance6.000Time45:59.20Pace7:39.87
With Benjamin.
Leg 4:Distance0.500Time5:11.40Pace10:22.80
With Stephen.

Black Crocs Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Jul 31, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-07-31 08:05:19
Workout Totals: Distance12.500Time1:37:12.80Pace7:46.62
Total of 12.5. Benjamin did 9, Jenny 3, Julia 3, Joseph 4, Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance4.000Time34:14.90Pace8:33.73
First 3 with Benjamin, Joseph, Jacob, David and Ryan. We dropped Jacob, David, and Ryan off at 3 miles and ran one more.
Leg 2:Distance5.000Time38:04.30Pace7:36.86
With Benjamin.
Leg 3:Distance2.500Time17:39.30Pace7:03.72
Alone.
Leg 4:Distance1.000Time7:14.30Pace7:14.30
With Julia. This was the last mile of her run, and I told her to run it under 8:00. She did the quarters of 1:54, 1:55, 1:45, and 1:40.

Black Crocs Miles: 12.50Nike Double Stroller Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Fri, Aug 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2014-08-01 06:47:22
Workout Totals: Distance12.050Time1:38:32.00Pace8:10.62
Total of 12. Benjamin did 9, Jenny 2.5, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5. Benjamin's friend Nate joined us for 3 miles.
Leg 1:Distance1.550Time11:02.50Pace7:07.42
Alone.
Leg 2:Distance3.000Time26:47.00Pace8:55.67
With Benjamin, Joseph, Jacob, and Nate.
Leg 3:Distance6.000Time46:35.00Pace7:45.83
With Benjamin.
Leg 4:Distance1.000Time9:20.00Pace9:20.00
With William.
Leg 5:Distance0.500Time4:47.50Pace9:35.00
With Jenny and Stephen.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Aug 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.002.000.0020.50

Fast Running Friend Workout - 2014-08-02 05:25:43
Workout Totals: Distance20.500Time2:34:03.40Pace7:30.90
Total of 20.5. Started the run early to get some miles in because Jacob was getting baptized today. Jacob is our 5th child to get baptized (and he is our 5th child), and so far he came to his baptism with the fastest PRs.

Benjamin had a PR of 7:12 in the mile, and 23:31 on a dubious possibly short Payson Onion Days course which I estimated about 10 seconds short. Jenny had 24:01 in the 5 K shortly after turning 8, and I cannot find a record of her mile time trial when she was 7 and approaching 8 - possibly because she did not do one. I am going to guess she was around 7:20-7:30 range. Julia was also hard to talk into a time trial, so the best we've got out of her before she turned 8 is 7:52 in the mile.

Joseph had 6:52 in the mile when he was baptized.

Jacob, however, came to his baptism with a 21:43 5 K on a certified course (construction-altered version of Draper Days), that was hilly and proven slow by a group of consistent top runners racing for prize money. His best mile is 6:10 in the Provo Canyon, and 6:29 on the track.

I must also say that he also was the best of all of our kids so far when it came to explaining the reasons why he was getting baptized when I asked him. Not that our other kids could not explain it, but his answers were very clear and up to the point. I was quite surprised because being articulate and good with words has never appeared to be one of his talents.

I ran a total of 20 miles today. Started with 8 on my own, then did 4 more with Benjamin - 2 out easy, 2 back tempo in 11:28, Benjamin did a total of 12, then 3 more with Joseph, Jacob, Julia, Nate, and his brother Jared, one more with Benjamin and Joseph, and the rest with Benjamin. Jenny did 4, William 1, Stephen 0.5.

Details below.
Leg 1:Distance8.000Time56:52.30Pace7:06.54
Alone.
Leg 2:Distance2.000Time15:24.90Pace7:42.45
With Benjamin.
Leg 3:Distance2.000Time11:28.20Pace5:44.10
Tempo run with Benjamin. First mile in 5:47, and it was rolling down, so it was easy. Second mile was uphill, and Benjamin turned up the heat, but I survived - we ran it in 5:41.
Leg 4:Distance3.000Time25:57.30Pace8:39.10
With Benjamin, Julia, Joseph, Jacob, Nate, and Jared. Only two of them were not mine. Julia has had a hard time waking up early in the mornings, but when she heard that a boy her age that has just moved into our neighborhood was coming, she was ready to run at 7:00 AM with no problems.
Leg 5:Distance1.000Time8:11.20Pace8:11.20
With Benjamin and Joseph.
Leg 6:Distance4.000Time30:43.50Pace7:40.88
With Benjamin.
Leg 7:Distance0.500Time5:26.00Pace10:52.00

Black Crocs Miles: 20.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Sun, Aug 03, 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, Julia, and Jacob decided to bear their testimonies in addition to Sarah and myself. So our family was well represented.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Mon, Aug 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-04 06:56:03
Workout Totals: Distance12.000Time1:37:20.80Pace8:06.73
Total of 12. Benjamin did 9, Jenny 3, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance1.000Time7:01.30Pace7:01.30
Alone.
Leg 2:Distance3.000Time25:52.50Pace8:37.50
With Benjamin, Joseph, Jacob, Nathan and his brother Jared.
Leg 3:Distance6.000Time46:03.30Pace7:40.55
With Benjamin.
Leg 4:Distance0.500Time3:40.00Pace7:20.00
Alone.
Leg 5:Distance0.500Time5:34.30Pace11:08.60
With Stephen.
Leg 6:Distance1.000Time9:09.40Pace9:09.40
With Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Tue, Aug 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.001.0012.10

Fast Running Friend Workout - 2014-08-05 08:01:08
Workout Totals: Distance12.103Time1:30:43.80Pace7:29.79
The boys did a time trial today. Jacob got a PR of 6:24.1 in the track mile. William ran a PR in the 400 - 1:42.5. Stephen broke 30 in the 100 for the first time - 29.4. Joseph was not having a good day, and had a bit of an attitude, but after a 6:18 bummer in the mile he corrected it, and ran a decent follow-up 2000 in 8:06.
Leg 1:Distance0.400Time4:15.00Pace10:37.50
Warm-up with Benjamin, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.000Time6:18.30Pace6:18.30
Paced Joseph through a mile time trial. Benjamin paced Jacob. Jacob got his track PR - 6:24.2 - improvement by 5 seconds. Joseph was not having a good day, but was on pace to break 8:00 in 2 K, so I told him in the last lap to run one more, but he refused.
Leg 3:Distance0.200Time1:31.50Pace7:37.50
William's attempt at 800 time trial. About 0.2 into it he said he did not want to get the record, and he is stubborn, I would say the most stubborn of all of our kids. So it took some instruction and negotiation before try 2.
Leg 4:Distance0.248Time1:42.50Pace6:53.31
William's try 2. I knew from his splits in the failed 800 that he could get a PR for the quarter, so I told him to just run a quarter. He ran a PR with the splits 49,53.
Leg 5:Distance0.062Time0:29.30Pace7:52.58
Stephen's 100 meter time trial. All of the kids joined him and cheered him on. He did not hold a hand, and this was his first timed sub-30 100.
Leg 6:Distance1.243Time8:06.40Pace6:31.31
Joseph redemption 2000. I felt it was important to teach him a lesson on obedience and good attitude when things are hard. If he does not learn this in the family, life would have to teach him that, and such life lessons are much more painful.

So I told him he was not getting his RC boat unless he ran a 2000. Adjusting for the fatigue I gave him a time target of 8:10, and I actually was willing to still give him the boat if he was slower but it was truly from fatigue and not attitude. My estimate turned out to be reasonable - beat the target by 4 seconds. He ran the splits of 95,98,98,1:41, and 94. His last 200 was 45.
Leg 7:Distance0.400Time4:30.50Pace11:16.25
To the car with the gang of 5 boys ages varying from 3 to 15.
Leg 8:Distance5.500Time40:16.80Pace7:19.42
With Benjamin. We did a pickup that was supposed to be 5:20, but Benjamin had neighing horses in him.
Split 1:Distance4.300Time33:43.00Pace7:50.47
Cumilative:Distance4.300Time33:43.00Pace7:50.47
To the magic spot in the Provo Canyon.
Split 2:Distance1.000Time5:04.70Pace5:04.70
Cumilative:Distance5.300Time38:47.70Pace7:19.19
We opened with two quarters in 78, and then Benjamin opened the barn gate and ran a 71. Somehow I managed to hang on. He eased off in the last quarter but still dropped me finishing in 5:01 (74 last quarter), I got 77.
Split 3:Distance0.200Time1:29.10Pace7:25.50
Cumilative:Distance5.500Time40:16.80Pace7:19.42
Cool-down to the car.
Leg 9:Distance3.050Time23:33.50Pace7:43.44
First mile with Julia in 8:30, the rest alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Aug 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-06 06:40:43
Workout Totals: Distance12.000Time1:33:08.20Pace7:45.68
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance2.500Time17:32.40Pace7:00.96
Alone.
Leg 2:Distance3.000Time25:43.40Pace8:34.47
With Benjamin, Joseph, Jacob, Nate, and Jared.
Leg 3:Distance6.000Time44:39.20Pace7:26.53
With Benjamin.
Leg 4:Distance0.500Time5:13.20Pace10:26.40
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Aug 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-07 06:45:39
Workout Totals: Distance12.000Time1:36:39.10Pace8:03.26
Total of 12. Usual distances for the kids.
Leg 1:Distance1.500Time10:21.70Pace6:54.47
Alone.
Leg 2:Distance3.000Time26:44.40Pace8:54.80
With Benjamin, Joseph, Jacob, Nate, and Jared.
Leg 3:Distance6.000Time45:25.90Pace7:34.32
With Benjamin.
Leg 4:Distance1.000Time9:08.00Pace9:08.00
With William.
Leg 5:Distance0.500Time4:59.10Pace9:58.20
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Fri, Aug 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Fast Running Friend Workout - 2014-08-08 07:54:00
Workout Totals: Distance10.040Time1:17:04.30Pace7:40.59
Total of 10. A little bit of rest before the Provo River Half. Benjamin also took it easy running only 5. Other kids ran their usual distances.

On another front, Benjamin made the BYU Dean's List for the Spring semester.
Leg 1:Distance3.000Time22:39.90Pace7:33.30
With Joseph, Jacob, Benjamin, and their cousin Nicholas. Julia started with us, but could not keep the pace. Nicholas decided to push it, but lasted only a little over one mile. Joseph and Jacob kept it. Joseph kicked at the end and finished a little faster in 22:32.
Leg 2:Distance2.040Time16:18.50Pace7:59.66
Benjamin and I were being bums.
Leg 3:Distance0.500Time5:14.40Pace10:28.80
With Stephen.
Leg 4:Distance4.500Time32:51.50Pace7:18.11
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Aug 09, 2014
Race: Provo River Half Marathon (13.109 Miles) 01:14:54, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.750.0013.110.0014.86

Fast Running Friend Workout - 2014-08-09 06:24:14
Workout Totals: Distance14.860Time1:31:12.50Pace6:08.27
Provo River Half Marathon, 1:14:54, 3rd place. Benjamin was second with 1:13:56, new PR. The winner was a mystery runner I did not recognize . He got 1:09:47. Unfortunately we had to leave right away, so I did not have the time to talk to him or find out who he was otherwise.
Later I learned his name was Nate Clayson, and I had actually raced him before.
The children other than Benjamin ran their usual distances except Julia who had a stomach ache and ran only 2. Details below.
Leg 1:Distance0.650Time5:36.30Pace8:37.38
Warm up with Benjamin.
Leg 2:Distance13.110Time1:14:54.50Pace5:42.83
The race. Details below.
Split 1:Distance1.950Time10:22.50Pace5:19.23
Cumilative:Distance1.950Time10:22.50Pace5:19.23
In the first mile Nate took off. We kept contact for about half mile but then realized the pace was too fast. Our first mile was 5:08, but I did not hit the lap button. Then I hit it too early before we were at the painted 2 mile marker.
Split 2:Distance1.050Time5:58.30Pace5:41.24
Cumilative:Distance3.000Time16:20.80Pace5:26.93
Hit this one right. Benjamin is pulling me.
Split 3:Distance1.000Time5:48.90Pace5:48.90
Cumilative:Distance4.000Time22:09.70Pace5:32.42
Ran this one too slow. Benjamin was perhaps remembering his nightmare on this very course on July 24th and was getting ready for the worst.
Split 4:Distance1.000Time5:36.50Pace5:36.50
Cumilative:Distance5.000Time27:46.20Pace5:33.24
Benjamin saw the split and started to crank up the motor. I am hanging on.
Split 5:Distance1.450Time8:16.50Pace5:42.41
Cumilative:Distance6.450Time36:02.70Pace5:35.30
Benjamin dropped me shortly before 6. I did catch the split at mile 6 - it was 33:21, so another 5:36. Benjamin has around 20 seconds on me at the end of this interval, which was the start of the old highway climb (letter S on the road).
Split 6:Distance1.000Time6:32.80Pace6:32.80
Cumilative:Distance7.450Time42:35.50Pace5:43.02
The uphill mile. Benjamin gapped me by another 20 seconds here. The mark had painted number 16.
Split 7:Distance0.210Time1:13.00Pace5:47.62
Cumilative:Distance7.660Time43:48.50Pace5:43.15
Through the turnaround loop and back to the 16 mark. Estimated that Nate had around 3 minute gap on me now, so he would finish around 5 minutes ahead. That estimate proved right.
Split 8:Distance1.000Time5:48.40Pace5:48.40
Cumilative:Distance8.660Time49:36.90Pace5:43.75
Downhill, but had a VPB that was about 10-15 seconds - in spite of several bathroom visits before the start. This probably cost me my master's PR. In Russian you can use one word to express the idea that you have lost something wastefully because you did something else and you can construct it pretty much regardless of that something else was by adding a special prefix to that something else . But at least I cracked 1:15 for the first time in almost a year.
Split 9:Distance0.200Time1:08.30Pace5:41.50
Cumilative:Distance8.860Time50:45.20Pace5:43.70
From the S mark to the start of the 3 mile tempo (Vivian Park gate by the bathroom).
Split 10:Distance3.000Time17:03.60Pace5:41.20
Cumilative:Distance11.860Time1:07:48.80Pace5:43.07
The 3 mile tempo stretch. I think breaking it down it was 5:37, 5:40, 5:46. Saw that the gap with Benjamin suddenly decreased about 1 mile into it, but then rapidly increased and he was out of sight before I knew it. Turned out he had his own VPB which cost him 30 seconds.
Split 11:Distance0.760Time4:22.80Pace5:45.79
Cumilative:Distance12.620Time1:12:11.60Pace5:43.23
From the end of the 3 mile tempo (the one triangle mark near the power plant bridge) to the start of the Riverwoods trail (green electric box after the bridge over the Provo River).
Split 12:Distance0.490Time2:42.90Pace5:32.45
Cumilative:Distance13.110Time1:14:54.50Pace5:42.83
The final stretch. I gave it all I had to go under 1:15 knowing that I am getting older, my spine is scheduled to fall apart quicker than average, and this very well might be my last chance to see a sub-1:15 half.

Sarah happened to be on the course doing her run and got to see first Benjamin and then me run by. She explained to the policeman directing traffic who we were. The policeman said he knew who I was from seeing me run around town all the time. We have a family joke that I am like a homeless guy who everybody recognized because he is out there so much.
 
Leg 3:Distance1.100Time10:41.70Pace9:43.36
Cool down with Benjamin. Sarah joined us for a little bit.

Black Crocs Miles: 14.86
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments
From Trevor Baker on Thu, Aug 14, 2014 at 22:35:45 from 198.217.126.64

Nate is a great runner. He's done well at the UVM a few times and other local marathons. He's currently training with Matt Poulsen and crew... Should have a stellar performance at SGM this year.

Sun, Aug 10, 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: 1.00Total Sleep Time: 9.00
Comments
From Jon on Fri, Aug 15, 2014 at 18:43:00 from 107.203.52.135

Just saw the Running Times article about you and your Crocs. Pretty cool. My dad has been running in them for several years now, too.

Mon, Aug 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-11 07:10:11
Workout Totals: Distance12.000Time1:31:55.40Pace7:39.62
Total of 12. Benjamin only ran 4.5. His calves are sore from the half marathon. Joseph ran 3, Jacob 3, Julia 3, Jenny 4.
Leg 1:Distance3.000Time26:38.50Pace8:52.83
With Benjamin, Joseph, Jacob, Jared, and Nate.
Leg 2:Distance9.000Time1:05:16.90Pace7:15.21
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Tue, Aug 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.511.500.000.0011.01

Fast Running Friend Workout - 2014-08-12 07:02:04
Workout Totals: Distance11.008Time1:29:06.70Pace8:05.71
Total of 11. Joseph and Jacob ran time trials on the track. Jacob set a PR in the 800 - 2:58.5, first time under 3:00. Comparing this to Joseph and Benjamin. Jacob is 8 years and less than 1 month old, Joseph broke 3:00 at 8 years and 9 months, Benjamin ran 3:00 at 8 years and 9 months on the road a possibly short course, and I do not believe he could have broken it on the track until he was 9.

Joseph ran a mile time trial today. His splits were perfect, he just could not get going and ran only 6:09.6 missing his track PR by 1 second.

Benjamin ran 6 miles - his calves are still sore. Other kids ran their usual distances.
Leg 1:Distance3.000Time27:10.60Pace9:03.53
With Benjamin, Nate, and Jared.
Leg 2:Distance0.380Time4:15.80Pace11:13.16
Warm-up with Jacob, Joseph, and Stephen.
Leg 3:Distance0.498Time2:58.50Pace5:58.43
I paced Jacob through his 800 time trial. He opened in 42, then ran 46, 46, and kicked in 44.
Leg 4:Distance1.000Time6:09.60Pace6:09.60
Joseph's mile time trial. He ran perfect splits - 92, 92, 92, and 91 - the balance went to the 9.34 meter tax. So his endurance was OK, I think he left all of his adrenaline in the swimming pool the night before which took away from him both the starting surge and the kick. He was very mad that he did not get the record afterwards. Because of how hard he worked and how valiantly he fought the fatigue, I went to Good Earth in the evening and got him carob maltballs.
Leg 5:Distance0.250Time2:23.40Pace9:33.60
A lap with Joseph and Jacob.
Leg 6:Distance0.380Time4:32.40Pace11:56.84
Back to the car with Joseph, Jacob, William, and Stephen.
Leg 7:Distance5.500Time41:36.40Pace7:33.89
Alone.

Black Crocs Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Aug 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-13 07:03:45
Workout Totals: Distance12.000Time1:37:22.70Pace8:06.89
Total of 12. Benjamin did 8. I think Jenny ran a little less today. Everybody else ran their usual distances.
Leg 1:Distance3.000Time25:18.20Pace8:26.07
With Benjamin, Joseph, Jacob, Nate, and Jared.
Leg 2:Distance5.000Time37:31.40Pace7:30.28
With Benjamin.
Leg 3:Distance3.000Time25:43.90Pace8:34.63
With Julia.
Leg 4:Distance1.000Time8:49.20Pace8:49.20
With William. Half way through the run he asked me if he could work out with weights. I told him he had to finish the mile under 9:00 to earn the privilege. He ran the last quarter in 1:55 and made the goal, then worked out with dumbbells. I've never had a five year old ask me to train with weights, but I figured since he did I would take advantage of the opportunity to get him to go a little faster in his runs.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Aug 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-08-14 07:29:26
Workout Totals: Distance12.500Time1:35:30.30Pace7:38.42
Total of 12.5. Benjamin did 8.5, Jenny 3, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance3.000Time25:06.20Pace8:22.07
With Benjamin, Joseph, and Jacob.
Leg 2:Distance5.500Time40:58.40Pace7:26.98
With Benjamin.
Leg 3:Distance1.000Time8:33.50Pace8:33.50
With William.
Leg 4:Distance3.000Time20:52.20Pace6:57.40
Alone.

Bare Feet Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Aug 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Fast Running Friend Workout - 2014-08-15 08:09:01
Workout Totals: Distance12.020Time1:35:03.60Pace7:54.51
 
Leg 1:Distance4.020Time34:26.00Pace8:33.93
With Benjamin and Joseph. Jacob joined us for the first 3.
Leg 2:Distance5.000Time39:41.00Pace7:56.20
With Benjamin. After the first 0.6 we caught up to a runner and invited him to join us. He did. His name was Ryan. He has six children, teaches institute at UVU, and directs choir at the MTC.
Leg 3:Distance3.000Time20:56.60Pace6:58.87
Alone.

Black Crocs Miles: 12.02
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Aug 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.003.000.0020.10

Fast Running Friend Workout - 2014-08-16 07:13:55
Workout Totals: Distance20.100Time2:39:39.70Pace7:56.60
Total of 20. Benjamin did 12, Jenny 3, other kids ran their usual distances. Benjamin and I did a 3 mile tempo run. Details below.
Leg 1:Distance3.000Time26:33.70Pace8:51.23
With Benjamin, Joseph, Jacob, Nate, and Jared.
Leg 2:Distance3.500Time27:45.30Pace7:55.80
With Benjamin.
Leg 3:Distance3.000Time16:13.80Pace5:24.60
Tempo run with Benjamin down the canyon. The target was 5:30. We did the first two miles in 5:27 and 5:28. After that we sped up and ran the next half mile in 2:41, followed by the next quarter in 82. Then Benjamin really turned it on. I managed to hang on for 200 meters, then he dropped me. His last 400 was 69, mine 75. He ended up with 16:07 - 5:12 for the last mile, I had 5:18.
Leg 4:Distance2.600Time20:42.20Pace7:57.77
Cool down with Benjamin to the house.
Leg 5:Distance3.500Time30:06.50Pace8:36.14
Most of it with Jenny.
Leg 6:Distance1.000Time7:41.90Pace7:41.90
Alone.
Leg 7:Distance0.500Time5:06.00Pace10:12.00
With Stephen and Julia.
Leg 8:Distance1.000Time8:38.70Pace8:38.70
With Julia.
Leg 9:Distance1.000Time9:17.80Pace9:17.80
With William and Julia.
Leg 10:Distance1.000Time7:33.80Pace7:33.80
Alone.

Black Crocs Miles: 20.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Sun, Aug 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a good lesson in the Elder's Quorum. We discussed faith, obedience, and perfection. Matthew was part of it - he slept in my arms.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Mon, Aug 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-08-18 07:19:41
Workout Totals: Distance12.040Time1:37:30.60Pace8:05.93
Regular 12 mile run. Benjamin did 9, Joseph and Jacob 3, William 1, Jenny 4, Julia 3, Stephen 0.5.
Leg 1:Distance3.000Time26:20.60Pace8:46.87
With Benjamin, Joseph, Jacob, and Jared.
Leg 2:Distance6.000Time47:09.90Pace7:51.65
With Benajamin.
Leg 3:Distance2.040Time15:13.40Pace7:27.75
Alone.
Leg 4:Distance1.000Time8:46.70Pace8:46.70
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Tue, Aug 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.501.002.300.0012.80

Fast Running Friend Workout - 2014-08-19 07:23:10
Workout Totals: Distance12.798Time1:36:28.60Pace7:32.31
Day of time trials. We went to the BYU track. Joseph did the mile in 6:07.2 - new track PR. Jacob ran the last 1000 with him in 3:47.6. William ran 800 in 3:38.2. Both William and Jacob got their PRs as well. Jared did his first mile time trial and got 7:06.4. He probably could have gone faster if we had not made a mistake. I did not know his ability and thought he might be able to hang with Joseph for at least the first two laps, and maybe even all the way, but he only made it to about 350 meters. So in other words the start was too fast, and then he did not have a pacer.
Leg 1:Distance0.380Time3:38.30Pace9:34.47
Warm up.
Leg 2:Distance1.000Time7:06.50Pace7:06.50
Joseph's time trial with Jacob and Benjamin assisting. Joseph opened with 91 then started to fade. However, when Jacob joined him with 1000 to go he perked up. His next lap was 89, 3:00 at 800. During that lap he passed Jacob, and then we had a problem. Joseph slowed down, but whenever I told Jacob to pass him, Joseph would waste his energy protesting. I joked when he was about 3 that he belonged to the Protestant religion, and he still has some of those roots which come out under stress. Well, he is only 9 years old, and still needs some extensive training in the matter of common sense. His last two laps were 93 and 92, but he still got the record. Jacob finished 1000 in 3:47.6, which I was quite happy with given that Jacob has just barely turned 8.
Split 1:Distance1.000Time6:07.20Pace6:07.20
Cumilative:Distance1.000Time6:07.20Pace6:07.20
Split 2:Distance0.000Time0:59.30Pace0:00.00
Cumilative:Distance1.000Time7:06.50Pace7:06.50
Waiting for Jared to finish.
Leg 3:Distance0.498Time3:38.20Pace7:18.15
William's time trial. He opened with 51, then 55, 56, and 56. I had a sense he was not quite giving it an honest push, but it is hard to do that for a 5-year-old. Jacob, however, was an exception because he is very obedient.
Leg 4:Distance0.380Time4:00.70Pace10:33.42
Back to the car.
Leg 5:Distance2.300Time18:12.40Pace7:54.96
Warm-up with Benjamin.
Leg 6:Distance2.000Time11:50.90Pace5:55.45
Tempo run with Benjamin up the Provo Canyon. We opened with 5:54, then Benjamin sped up and ran 5:46 finishing in 11:40. I only had a 5:56 in me. It was humid and I had a hard time breathing.
Leg 7:Distance1.700Time14:25.20Pace8:28.94
Cool-down with Benjamin.
Leg 8:Distance1.500Time12:21.40Pace8:14.27
Part of it alone, and part with Jenny.
Leg 9:Distance1.000Time7:14.60Pace7:14.60
With Benjamin.
Leg 10:Distance0.510Time5:08.10Pace10:04.12
With Stephen and Julia running, and Mathew in the stroller.
Leg 11:Distance1.530Time8:52.30Pace5:47.91
Stephen now goes to the stroller, Julia still running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Aug 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-20 07:15:57
Workout Totals: Distance12.000Time1:30:59.20Pace7:34.93
Regular 12 mile run, kids ran usual distances except for Jenny - she was not feeling well and ran only 2.
Leg 1:Distance3.000Time25:34.60Pace8:31.53
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.000Time44:31.80Pace7:25.30
With Benjamin.
Leg 3:Distance3.000Time20:52.80Pace6:57.60
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Aug 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.430.000.000.0012.43

Fast Running Friend Workout - 2014-08-21 05:19:04
Workout Totals: Distance12.430Time1:30:55.60Pace7:18.91
Eventful run. Our van was in a shop in West Valley. We had to get it towed there because last Saturday it started acting like it was always in neutral and refused to cooperate. The shop tested it, and of course could not find anything wrong. So now I had to retrieve it from West Valley. So I solved the problem like this:

Get up early in the morning. Run to Orem Frontrunner Station - 4.33 miles. Then ride Frontrunner to Murray and run 7.6 miles to the shop. Drive home, and run 0.5 with Stephen.
Leg 1:Distance4.330Time30:00.50Pace6:55.82
To the FrontRunner
Leg 2:Distance7.600Time55:46.60Pace7:20.34
From Murray station to the car shop.
Leg 3:Distance0.500Time5:08.50Pace10:17.00
At home with Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Fri, Aug 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.290.001.000.008.29

Fast Running Friend Workout - 2014-08-22 08:02:48
Workout Totals: Distance8.290Time1:05:10.60Pace7:51.72
Leg 1:Distance4.000Time34:08.70Pace8:32.17
With Benjamin and Joseph. Jacob ran the first 3 with us.
Leg 2:Distance1.000Time8:09.70Pace8:09.70
With Benjamin and William.
Leg 3:Distance3.290Time22:52.20Pace6:57.08
Alone, did a tempo pickup up the canyon.
Split 1:Distance1.690Time11:52.10Pace7:01.36
Cumilative:Distance1.690Time11:52.10Pace7:01.36
Split 2:Distance1.000Time5:58.70Pace5:58.70
Cumilative:Distance2.690Time17:50.80Pace6:38.07
Felt harder than it should have.
Split 3:Distance0.600Time5:01.40Pace8:22.33
Cumilative:Distance3.290Time22:52.20Pace6:57.08

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Aug 23, 2014
Race: Top of Utah Half Marathon (13.109 Miles) 01:14:46, Place overall: 13, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.0013.000.1120.01

Fast Running Friend Workout - 2014-08-23 05:48:00
Workout Totals: Distance20.009Time2:12:41.50Pace6:37.90
Top of Utah Half, 1:14:46, 13th overall, 1st master, $100. Benjamin ran 1:12:55, 10th overall, new PR by 1:01.

We stayed with Steve Anderson. The day started with a misadventure of sorts. I could not find my car keys and we were cutting it close to the last bus. Steve had already left, so I woke up his son Bentley and asked him for a ride, but at the last moment I found my keys.

I was happy with my performance, although I would have been happier if I had gotten my masters PR (missed it by 4 seconds), I knew I was cutting it close, I pushed as hard as I could, but I only had so much. But at least I paid another visit to the sub-1:15 range, and I ran 3 seconds faster than last year.

I was happier with Benjamin's performance. He held it together very well racing from start to finish and overcoming the darkness of doubt. I think he and I might have set some kind of a record. Our average time was 1:13:50. I am pretty sure this is the Utah record for father and son half-marathon performance in the same race. It has a remote, or maybe not so remote shot at being a national record, if not, then probably in the top 10. Need to do some research.

Race details below.
Leg 1:Distance1.800Time14:18.60Pace7:57.00
Warm-up/VPB.
Leg 2:Distance13.109Time1:14:46.30Pace5:42.23
The race.
Split 1:Distance1.000Time5:30.20Pace5:30.20
Cumilative:Distance1.000Time5:30.20Pace5:30.20
With Benjamin, Jacob Stone (new blogger), Noah, Steve Anderson, and our blogger Josh E. I guided the pacing of the young bucks to make sure they were even, and that they did their tangents right. I think calculus was mentioned by Jacob and Benjamin, but not delved in due to the quickness of the pace.
Split 2:Distance1.000Time5:36.50Pace5:36.50
Cumilative:Distance2.000Time11:06.70Pace5:33.35
Same group, except Josh - he was not having a good day.
Split 3:Distance1.000Time5:32.50Pace5:32.50
Cumilative:Distance3.000Time16:39.20Pace5:33.07
One more mile with the group. It is starting to hurt more than it should this early.
Split 4:Distance1.000Time5:46.20Pace5:46.20
Cumilative:Distance4.000Time22:25.40Pace5:36.35
Backed off and took a break of sorts.
Split 5:Distance1.000Time5:33.80Pace5:33.80
Cumilative:Distance5.000Time27:59.20Pace5:35.84
More downhill/tailwind/motivation. I saw that Steve fell off the pack, I also passed Albert.
Split 6:Distance1.000Time5:29.90Pace5:29.90
Cumilative:Distance6.000Time33:29.10Pace5:34.85
Caught up to Steve, drafting.
Split 7:Distance1.000Time5:32.50Pace5:32.50
Cumilative:Distance7.000Time39:01.60Pace5:34.51
One more mile with Steve. Told myself if we hit a mile slower than 5:45 I'll take the lead.
Split 8:Distance1.000Time5:52.20Pace5:52.20
Cumilative:Distance8.000Time44:53.80Pace5:36.72
Sensed the pace slowing and passed Steve. However, I should have done this earlier.
Split 9:Distance1.000Time5:53.80Pace5:53.80
Cumilative:Distance9.000Time50:47.60Pace5:38.62
Now I cannot get back to pace. Maybe a sign of old age - harder to accelerate.
Split 10:Distance1.000Time5:39.90Pace5:39.90
Cumilative:Distance10.000Time56:27.50Pace5:38.75
Taylor Monson comes to rescue. He passed me and I was able to latch on.
Split 11:Distance1.000Time5:44.80Pace5:44.80
Cumilative:Distance11.000Time1:02:12.30Pace5:39.30
One more mile with Taylor. End of downhill, start of uphill.
Split 12:Distance1.000Time6:15.20Pace6:15.20
Cumilative:Distance12.000Time1:08:27.50Pace5:42.29
The infamous TOU Half Goose Egg TM uphill mile. Could not run with Taylor anymore.
Split 13:Distance1.000Time5:45.90Pace5:45.90
Cumilative:Distance13.000Time1:14:13.40Pace5:42.57
I knew I had a chance of a master's PR and gave it all I had. But I did not have much. Maybe if somebody had come up and challenged me I would have found something.
Split 14:Distance0.109Time0:32.90Pace5:01.83
Cumilative:Distance13.109Time1:14:46.30Pace5:42.23
Kick.
Leg 3:Distance2.050Time19:14.20Pace9:23.02
Cool-down with Benjamin and Jacob Stone.
Leg 4:Distance3.050Time24:22.40Pace7:59.48
Cool-down with Jason and Merrilee Blackham, and Mark Payne.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From MarkP on Sat, Aug 23, 2014 at 21:02:37 from 75.169.29.182

Way to get the win and congrats again on future #9.

From Burt on Sun, Aug 24, 2014 at 00:04:03 from 97.117.255.51

Way to go! That would be cool if you and Benjamin get the national record. But I would tell them that you weren't born in this country so it doesn't count. :)

From seeaprilrun on Sun, Aug 24, 2014 at 09:27:18 from 174.70.137.105

solid performance. cool what your father-son team can do!

From Steve on Sun, Aug 24, 2014 at 09:37:37 from 66.87.126.168

Sweet race!

From Superfly on Tue, Aug 26, 2014 at 09:18:27 from 64.255.89.100

Good race Sasha!

Sun, Aug 24, 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: 0.50Total Sleep Time: 8.50
Mon, Aug 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-25 07:12:05
Workout Totals: Distance12.000Time1:35:37.80Pace7:58.15
12 miles. Benjamin did only 3 - sore calves. Everybody else did their usual distances.
Leg 1:Distance3.000Time26:09.90Pace8:43.30
With Benjamin, Jacob, Joseph, and Jared.
Leg 2:Distance1.000Time8:31.00Pace8:31.00
With Jenny.
Leg 3:Distance8.000Time1:00:56.90Pace7:37.11
Alone.

Black Crocs Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Tue, Aug 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.390.990.000.0012.38

Fast Running Friend Workout - 2014-08-26 07:11:26
Workout Totals: Distance12.380Time1:40:29.60Pace8:07.04
12 total. Today was the day of time trials. William got a PR in the mile (7:44.7), Julia in the 800 (2:55.0), and Stephen in the 800. Jacob attempted the 800 but missed it by 0.4, Joseph tried 2000, but had some attitude issues in the middle. Details below.
Leg 1:Distance1.800Time15:34.80Pace8:39.33
I ran to Orem High with Joseph, Jacob, and Jared. We thought that the construction had finished, but we were wrong. So we ran back, Jared went home, and I took Joseph, Jacob and William to the BYU track.
Leg 2:Distance0.400Time3:52.70Pace9:41.75
From the car to the track.
Leg 3:Distance0.496Time2:58.90Pace6:00.69
Jacob's 800 time trial. I told him to focus on the second 200, and he ran the first in 45. He sped up, but it was not enough to get the record.
Leg 4:Distance1.242Time8:11.90Pace6:36.05
Joseph's 2000. His target was 8:00. He opened with 94, and then just lost confidence and ran around 1:40 laps afterwards.
Leg 5:Distance1.000Time7:44.70Pace7:44.70
William's mile time trial. He opened with 1:50, then 1:57, 1:58, and 1:59. New PR. For some reason he struggles with a kick on the track. Probably because he still has a hard time judging the distance in an unfamiliar setup. He kicks just fine on his "little boy" course on the road near our house.
Leg 6:Distance0.400Time4:11.50Pace10:28.75
Back to the car.
Leg 7:Distance1.000Time7:18.20Pace7:18.20
Alone.
Leg 8:Distance0.400Time4:14.10Pace10:35.25
Warm-up to the track with Julia and Stephen.
Leg 9:Distance0.496Time4:49.90Pace9:44.48
Julia and I paced Stephen in his 800 time trial. He wanted a new bike. I told him he had to break 5:00 without holding my hand. He opened with 30 in the first 100, then 1:03 at 200, and 2:14 at 400 (1:11). Then he just stopped thinking he was done. It took Julia and me some time to convince him that he still had another lap to go, and I did not stop the watch for that time. Finally he got going. His split at 500 was 2:58 (44 seconds for the 100), and then 3:36 at 600 (38). Then he ran the last 200 in 1:13 and earned his bike.
Leg 10:Distance0.496Time2:55.00Pace5:52.82
Paced Julia in the 800 time trial. She wanted a rabbit and I told her she had to run 2:55.0 to get it. She opened with 41, then ran 46 (87 at the 400), and things were not looking good. But she wanted the rabbit bad enough and found another gear. Her next 200 was 44, and she held 44 in the next one and got her goal.
Leg 11:Distance0.250Time2:29.30Pace9:57.20
A lap with Julia.
Leg 12:Distance0.400Time5:02.30Pace12:35.75
With Julia and Stephen back to the car.
Leg 13:Distance4.000Time31:06.30Pace7:46.57
Alone.

Black Crocs Miles: 12.38
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Aug 27, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-27 07:13:50
Workout Totals: Distance12.000Time1:31:31.00Pace7:37.58
Total of 12. Benjamin did 7. Other kids ran their usual distances.
Leg 1:Distance1.000Time7:10.90Pace7:10.90
Alone.
Leg 2:Distance3.000Time24:58.00Pace8:19.33
With Benjamin, Joseph and Jacob.
Leg 3:Distance4.000Time31:25.50Pace7:51.38
With Benjamin.
Leg 4:Distance4.000Time27:56.60Pace6:59.15
Alone.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Aug 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-08-28 07:14:33
Workout Totals: Distance12.000Time1:39:00.90Pace8:15.07
Total of 12. Benjamin did 7, other kids their usual distances.
Leg 1:Distance3.000Time25:10.00Pace8:23.33
With Benjamin, Joseph and Jacob.
Leg 2:Distance4.000Time31:48.10Pace7:57.02
With Benjamin.
Leg 3:Distance1.000Time7:57.60Pace7:57.60
Alone.
Leg 4:Distance1.000Time8:45.10Pace8:45.10
With William.
Leg 5:Distance3.000Time25:20.10Pace8:26.70
With Julia.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Aug 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.941.120.000.0012.06

Fast Running Friend Workout - 2014-08-29 07:36:36
Workout Totals: Distance12.059Time1:31:05.80Pace7:33.25
Total of 12. Benjamin did 9. Jacob wanted to take another shot at his 800 record, and he got it this time - 2:56.8. Joseph had some issues with attitude, and ended up doing a workout 2000 + 1000. Stephen ran our warm-up and cool-down. The girls ran with William, and then some more on their own.
Leg 1:Distance0.400Time4:22.40Pace10:56.00
Warm-up with Benjamin, Joseph, Jacob, and Stephen.
Leg 2:Distance1.242Time8:27.60Pace6:48.70
This started as Joseph trying to get his 800 record. He started fine - 42, but the lost confidence and slowed down to 46. The record still was within reach, but not after speeding up only to 44. I figured he would get a good 1000 time and told him at 600 that he could not get his 800 record, but 1000 record was within reach if he went another 200. He had an attitude and slowed down to 48 in the next 200, followed by 52. I made him finish 2000. Maybe what I should have done instead is let him finish his 800 and then have Jacob beat or at least seriously threaten his time to teach him a lesson.
Leg 3:Distance0.496Time2:56.80Pace5:56.45
Jacob's 800. It was near perfect. He opened in 42, then ran 45, 45, and 44. New PR.
Leg 4:Distance0.621Time3:52.60Pace6:14.56
I told Joseph he could not leave the track without having done something that showed he was a man. So I told him he had to run 1000, follow my pacing, and not whine. I did not care how fast he went, I wanted to feel that he was running like a man, no whining, no attitude, no feeling sorry for himself. He was able to do that. The time was not fast due to the fatigue from his earlier adventures, but he finally ran with proper focus and attitude. I explained to him that you get better results when you do it right the first time - you get to run less, and you get a record. We've gone through this with Benjamin back in the day, now it is Joseph's turn. On the positive side of things he is a faster learner.
Leg 5:Distance0.900Time7:47.90Pace8:39.89
Cool-down with Jacob.
Leg 6:Distance0.130Time1:25.30Pace10:56.15
Back to the car. Accidentally reset the watch at a light.
Leg 7:Distance0.270Time2:48.60Pace10:24.44
The rest of the run to the car.
Leg 8:Distance5.000Time38:40.20Pace7:44.04
With Benjamin.
Leg 9:Distance3.000Time20:44.40Pace6:54.80
Alone.

Black Crocs Miles: 12.06
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Aug 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.002.000.0020.00

Fast Running Friend Workout - 2014-08-30 06:40:15
Workout Totals: Distance20.000Time2:29:53.70Pace7:29.69
20 mile run. Did 2x2. First one down the canyon with Benjamin in 10:58, second on the hilly course near our house where we had our ward 2 mile run a year ago. Benjamin did 12, the other kids ran their usual distances.
Leg 1:Distance3.000Time20:48.70Pace6:56.23
Alone
Leg 2:Distance1.000Time6:55.30Pace6:55.30
One more mile alone waiting for the kids to get ready.
Leg 3:Distance3.000Time25:08.80Pace8:22.93
With Joseph, Jacob, and Benjamin.
Leg 4:Distance4.700Time39:01.30Pace8:18.15
With Benjamin.
Leg 5:Distance2.000Time10:58.20Pace5:29.10
I told Benjamin to not look at his watch and just run with the rough target being around 5:50. So we did 5:36 followed by 5:22. I liked the way I felt - when Benjamin slowed down to 5:25 I felt comfortable, and when he sped up to 5:20 I still felt in control.
Leg 6:Distance2.300Time17:33.50Pace7:38.04
To the house with Benjamin.
Leg 7:Distance0.500Time5:11.60Pace10:23.20
With Stephen.
Leg 8:Distance1.000Time8:42.20Pace8:42.20
With William.
Leg 9:Distance2.000Time11:54.90Pace5:57.45
2 mile tempo on the hills with two 180 turns. This late in the run and on that terrain it was hard to keep it sub-6:00 but I was able to do it.
Leg 10:Distance0.500Time3:39.20Pace7:18.40
Cool-down of sorts. I wanted it to be just a relaxing jog to finish the distance, but I saw that I could break 2:30 for the whole run, and ran it a little bit quicker than a relaxing jog.

Black Crocs Miles: 20.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sun, Aug 31, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. The speaker in sacrament meeting talked about faith. He shared some interesting experiences of miraculous recoveries from a number of health problems. Along with that I also learned that back in the 60s you could drive a Greyhound bus for the summer and have enough money to go to graduate school and support a wife and 4 children.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Mon, Sep 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-09-01 07:40:26
Workout Totals: Distance12.000Time1:40:55.00Pace8:24.58
Total of 12. Benjamin did 10. We are upping his mileage a little bit to help him improve his endurance. Of course, there is only so much we can do - it is inevitable that his endurance will lag for a while as he goes through puberty, but I think we can mitigate the fallout a little. After watching him for some time I decided that middle distance intervals right now are counter-productive for him. He has plenty of speed, and it is tempting for him to use it, but when he does it overworks his heart and generates a whole slew of substances that are counter-productive to healthy aerobic development. So I told him no middle-distance stuff until his half is at least sub-1:10. Another indicator is that 7:30 pace should not run him out of breath like it does right now - I suspect the inability to run sub-1:10 half and all this huffing and puffing at 7:30 pace are connected.

Jenny and Julia had minor colds and cut down their runs to avoid making it worse. Other kids ran their usual distances.
Leg 1:Distance3.000Time24:57.30Pace8:19.10
With Joseph, Jacob, and Benjamin.
Leg 2:Distance7.000Time57:38.30Pace8:14.04
With Benjamin. He said he was feeling some kind of odd fatigue, so half way through the run I made him slow down to make sure the run would be beneficial. He wanted to run one mile less at a faster pace, I told him to listen to his dad, sometimes teenagers need this reminder.
Leg 3:Distance0.500Time5:03.40Pace10:06.80
With Stephen.
Leg 4:Distance1.000Time8:49.90Pace8:49.90
With William.
Leg 5:Distance0.500Time4:26.10Pace8:52.20
With Jenny.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Tue, Sep 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

Fast Running Friend Workout - 2014-09-02 06:54:10
Workout Totals: Distance12.600Time1:37:23.60Pace7:43.78
Total of 12. Today the kids ran in the Kiwani's park cross-country 2 K. Benjamin did not run because he had a class during that time. Everybody else except Matthew who is too little ran. I was not going to have Stephen run because the distance was too long for him, but he caught on to the excitement and wanted to, so he started, but made it only to about 600 meters and then saw Sarah and just went off the course to her. He should have better luck in the 1 K.

Joseph took 5th overall and 2nd in the 9-10 division with 8:03, Jacob was 10th overall and 1st in the 7-8 division with 8:24. Julia and Jenny struggled with their colds but still ran decent - Julia 9:10, first in the 11-12 division, Jenny 9:41, 3rd in the 13-14 division. William won the 6 and under division with 10:19.

Benjamin ran 9 miles with me in the morning.
Leg 1:Distance3.000Time20:35.90Pace6:51.97
Alone.
Leg 2:Distance9.100Time1:11:52.00Pace7:53.85
With Benjamin.
Leg 3:Distance0.500Time4:55.70Pace9:51.40
With Stephen.

Black Crocs Miles: 12.60
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Wed, Sep 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-09-03 06:50:14
Workout Totals: Distance12.000Time1:34:25.40Pace7:52.12
Total 12. Benjamin had a sore throat, so he ran only 7 just in case. Jenny and Julia were recovering from their colds and ran less as well. Other children ran their usual distances.
Leg 1:Distance1.000Time7:35.40Pace7:35.40
Alone.
Leg 2:Distance3.000Time26:19.30Pace8:46.43
With Joseph, Jacob, Benjamin, and Jared.
Leg 3:Distance4.000Time32:54.40Pace8:13.60
With Benjamin.
Leg 4:Distance4.000Time27:36.30Pace6:54.07
First mile alone, the rest with Tommy Gruenewald. Unlike many collegiate and post-collegiate runners he knows how to keep the easy runs easy.

Black Crocs Miles: 12.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Thu, Sep 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.004.000.0012.50

Fast Running Friend Workout - 2014-09-04 07:07:42
Workout Totals: Distance12.500Time1:39:37.60Pace7:58.21
Total of 12.5. Joseph and Jacob did 3, Julia and Jenny 2, William 1, Stephen 0.5.
Leg 1:Distance3.000Time29:19.30Pace9:46.43
We had a visitor today. His name is Greg. He is getting back into shape. So Joseph, Jacob, Jared and Benjamin ran ahead, and I stayed back with Greg.
Leg 2:Distance4.000Time32:50.40Pace8:12.60
With Benjamin.
Leg 3:Distance4.000Time23:50.40Pace5:57.60
Tempo run out and back from the house on the usually hilly course.
Leg 4:Distance0.500Time4:47.40Pace9:34.80
With Stephen.
Leg 5:Distance1.000Time8:50.10Pace8:50.10
With William.

Black Crocs Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Sep 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2014-09-05 06:52:13
Workout Totals: Distance12.060Time1:30:21.50Pace7:29.54
Total of 12. Benjamin did 5 due to a cold and fatigue resulting from it. Other kids ran their usual distances. We discovered that Jenny has anemia - 8.4 ng/ml ferritin (normal range 13-300), and 20 ug/ml iron (normal range 24-154). That explains her struggles with endurance lately. She started taking an iron supplement.
Leg 1:Distance1.000Time7:19.10Pace7:19.10
Leg 2:Distance2.060Time16:25.70Pace7:58.50
With Benjamin
Leg 3:Distance3.000Time25:08.60Pace8:22.87
With Benjamin, Joseph, and Jacob.
Leg 4:Distance6.000Time41:28.10Pace6:54.68
Alone.

Black Crocs Miles: 12.06
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Sep 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.054.500.500.0020.05

Fast Running Friend Workout - 2014-09-06 07:30:04
Workout Totals: Distance20.050Time2:27:32.60Pace7:21.53
Total of 20. Did 5 miles of tempo running. Joseph and Jacob did 3, Benjamin 7, Jenny 3, Julia 3.5, William 1, Stephen 0.5.
Leg 1:Distance3.000Time25:47.50Pace8:35.83
With Joseph and Jacob.
Leg 2:Distance1.000Time6:57.50Pace6:57.50
Alone.
Leg 3:Distance7.000Time56:03.50Pace8:00.50
With Benjamin.
Leg 4:Distance4.550Time32:27.20Pace7:07.96
To the start of the tempo. Did a pickup and caught to a highschool runner named Clint. Ran with him for a little less than 2 miles.
Split 1:Distance2.300Time16:24.40Pace7:08.00
Cumilative:Distance2.300Time16:24.40Pace7:08.00
Alone.
Split 2:Distance0.500Time2:50.60Pace5:41.20
Cumilative:Distance2.800Time19:15.00Pace6:52.50
Pick-up to catch Clint (up the canyon).
Split 3:Distance1.750Time13:12.20Pace7:32.69
Cumilative:Distance4.550Time32:27.20Pace7:07.96
With Clint.
 
Leg 5:Distance4.500Time26:16.90Pace5:50.42
Tempo run back to the house. The last 2 miles were difficult due to the fatigue and the terrain, but managed 11:56.

Black Crocs Miles: 20.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sun, Sep 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. No baby yet.

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

Fast Running Friend Workout - 2014-09-08 06:53:11
Workout Totals: Distance12.000Time1:31:10.30Pace7:35.86
Total of 12. Benjamin did 7. Everybody else ran their usual distances.
Leg 1:Distance1.000Time6:52.20Pace6:52.20
Alone.
Leg 2:Distance3.000Time25:42.90Pace8:34.30
With Benjamin, Joseph, and Jacob.
Leg 3:Distance4.000Time30:40.30Pace7:40.07
With Benjamin.
Leg 4:Distance4.000Time27:54.90Pace6:58.73
Alone.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Sep 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-09-09 06:34:49
Workout Totals: Distance12.000Time1:35:36.20Pace7:58.02
Total of 12. Benjamin did 9. Joseph, Jacob, Jenny, Julia and William ran in the Kiwani's Park Cross-Country race. They did only a short warm-up in the morning.

The distance was 3 K and I think it was accurate this time. Joseph ran 13:03, Jacob 13:18, Julia 14:26, William 15:41, Jenny 15:54. Jenny struggled due to low-iron issues. Julia also struggled with something - she said she was feeling weak all day. Everybody except Jenny, though, won their divisions. I was particularly impressed with Jacob's and William's performances.
Leg 1:Distance3.000Time22:48.50Pace7:36.17
Alone
Leg 2:Distance3.000Time26:54.00Pace8:58.00
With Jared.
Leg 3:Distance6.000Time45:53.70Pace7:38.95
With Benjamin.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Sep 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-09-10 06:40:13
Workout Totals: Distance12.000Time1:34:20.00Pace7:51.67
Total of 12. Kids ran their usual distances, except for Jenny and Julia - they ran only 2 - the race took some wind out of them.
Leg 1:Distance3.000Time21:57.90Pace7:19.30
Alone.
Leg 2:Distance3.000Time26:07.90Pace8:42.63
With Benjamin, Joseph, Jacob, and Jared.
Leg 3:Distance6.000Time46:14.20Pace7:42.37
With Benjamin.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Sep 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Fast Running Friend Workout - 2014-09-11 07:07:35
Workout Totals: Distance13.500Time1:51:12.60Pace8:14.27
Total of 13.5. Kids ran their usual distances with the exception of Jenny and Julia who ran only 2.
Leg 1:Distance3.000Time26:19.10Pace8:46.37
With Joseph, Jacob, and Jared.
Leg 2:Distance9.000Time1:10:35.10Pace7:50.57
With Benjamin.
Leg 3:Distance1.000Time8:58.40Pace8:58.40
With William.
Leg 4:Distance0.500Time5:20.00Pace10:40.00
With Stephen.

Black Crocs Miles: 13.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Sep 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-09-12 06:40:58
Workout Totals: Distance12.000Time1:33:46.30Pace7:48.86
Total of 12. Kids ran their usual distances.
Leg 1:Distance3.000Time21:32.70Pace7:10.90
Alone.
Leg 2:Distance3.000Time25:24.00Pace8:28.00
With Benjamin, Joseph, and Jacob.
Leg 3:Distance3.000Time24:58.80Pace8:19.60
With Benjamin. We got talking about his C++/algorithms class and got too lazy on the pace.
Leg 4:Distance3.000Time21:50.80Pace7:16.93
Alone.

Black Crocs Miles: 12.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Sat, Sep 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2014-09-13 11:19:49
Workout Totals: Distance8.000Time56:02.50Pace7:00.31
Today was an eventful day. Mary Rose Pachev was born at 9:16 pm at our house. She joins her two sisters and six brothers.

Sarah went into labor last night. We were on the way to the temple with Benjamin. Our plan was to go together all three of us, but her contractions were strong so we just dropped off Benjamin there, told him to find a ride home, and went back. However, when our midwife came the contractions have stopped, so we sent her home.

The contractions started again in the middle of the night. The midwife came back at 5 am, but shortly after that the labor began to stall. Sarah was dilated to 8. We figured if she went for a run, it might get things started again. So Sarah and I ran one mile together. This was her longest run so far while in labor - she has run at this stage of labor before, but it was only 100 meters or so.

This, however, did not get the labor started. We waited a while, sent the midwife home, then more or less went about our day, except I ran only 8 more miles, 9 total because I did not want to be too far away from home. I did do a short 2 mile tempo run, though.

Finally later in the evening the real labor resumed and it was going fast, we had a bit of a scare and a long 14 minutes with Sarah's water breaking before the midwife got here, and about an hour later Mary was born. Her umbilical cord was short, which slowed down the labor.
Leg 1:Distance2.000Time14:26.00Pace7:13.00
Warm-up.
Leg 2:Distance2.000Time11:39.60Pace5:49.80
Tempo run.
Leg 3:Distance4.000Time29:56.90Pace7:29.23
Some more distance. The kids ran on their own today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From MarkP on Tue, Sep 16, 2014 at 15:00:07 from 75.169.11.130

Congratulations!

From jtshad on Tue, Sep 16, 2014 at 15:58:31 from 141.221.191.225

Congrats on the new arrival and addition to your family!

From Steve on Fri, Sep 19, 2014 at 12:49:43 from 66.87.127.179

Congratulations!

From Jason D on Fri, Sep 19, 2014 at 12:59:51 from 68.80.27.222

Congratulations, Sasha. It's a lovely name.

Sun, Sep 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest - sort of. Took the kids to the Stake Conference. Benjamin and Jenny took turns staying with Sarah and Mary. Sarah cannot be left alone the first few days after a labor because of the tendency to bleed.

Took a long nap in the afternoon.

 

Night Sleep Time: 7.00Nap Time: 2.50Total Sleep Time: 9.50
Mon, Sep 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-09-15 06:49:34
Workout Totals: Distance12.000Time1:32:16.30Pace7:41.36
Total of 12. Benjamin did 9, Joseph and Jacob 3, William 1, Stephen 0.5. Jenny 4, Julia 3 - I think.
Leg 1:Distance1.000Time7:49.30Pace7:49.30
With Benjamin.
Leg 2:Distance3.000Time25:25.40Pace8:28.47
With Benjamin, Joseph, Jacob, and Jared.
Leg 3:Distance5.000Time39:21.80Pace7:52.36
With Benjamin.
Leg 4:Distance3.000Time19:39.80Pace6:33.27
Alone. Legs moved, good sign.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Tue, Sep 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.002.000.0012.04

Fast Running Friend Workout - 2014-09-16 06:47:36
Workout Totals: Distance12.040Time1:34:02.80Pace7:48.67
Total of 12. Needed to answer the question if I should run the Top of Utah marathon. There were two issues - how Sarah is recovering, and what kind of race to expect. Decided to test the legs with a 2 mile tempo with Benjamin. The target was 5:50, but of course he pulled me through it at 5:29 average with a couple of surges that took us into 5:10 range. I handled them fine, so I figured physically I'll be good at least for the first half, and then we'll see.

Joseph, Jacob, William, Stephen, and Jenny ran in the Kiwani's Park "1K". In quotes because based on their times it was around 900 meters. Joseph got 3:15, Jacob 3:36, Jenny 3:50, William 4:05, Stephen 5:29. Joseph, Jacob, and William won their divisions, Jenny was 5th.
Leg 1:Distance2.040Time15:54.20Pace7:47.75
Alone.
Leg 2:Distance3.000Time26:20.70Pace8:46.90
With Benjamin, and Jared.
Leg 3:Distance3.500Time27:54.30Pace7:58.37
With Benjamin.
Leg 4:Distance2.000Time10:58.70Pace5:29.35
Tempo run with Benjamin. The target was 5:50 pace, but he kept surging, I decided to not restrain him too much because I felt good and wanted to know how I would respond to them.
Leg 5:Distance1.000Time9:00.40Pace9:00.40
With Benjamin to the house.
Leg 6:Distance0.500Time3:54.50Pace7:49.00
A little bit more distance alone to finish the 12.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Sep 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2014-09-17 07:08:30
Workout Totals: Distance10.000Time1:18:33.20Pace7:51.32
Total of 10 - mini-taper. Kids ran their usual distances.
Leg 1:Distance3.000Time26:14.40Pace8:44.80
With Benjamin, Jared, Joseph, and Jacob.
Leg 2:Distance6.000Time45:32.00Pace7:35.33
With Benjamin.
Leg 3:Distance1.000Time6:46.80Pace6:46.80
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Sep 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Fast Running Friend Workout - 2014-09-18 07:55:30
Workout Totals: Distance7.000Time56:35.10Pace8:05.01
7 total. Kids ran their usual distances.
Leg 1:Distance3.000Time25:55.70Pace8:38.57
With Benjamin, Joseph, and Jacob.
Leg 2:Distance4.000Time30:39.40Pace7:39.85
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Fri, Sep 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

Fast Running Friend Workout - 2014-09-19 07:16:17
Workout Totals: Distance6.000Time43:22.60Pace7:13.77
Total of 6. Did a mile pickup in 5:38.8. Kids ran their usual distances.
Leg 1:Distance3.000Time23:04.00Pace7:41.33
With Benjamin.
Leg 2:Distance3.000Time20:18.60Pace6:46.20
Alone - did a pickup for a mile.
Split 1:Distance1.500Time10:48.00Pace7:12.00
Cumilative:Distance1.500Time10:48.00Pace7:12.00
Warm-up.
Split 2:Distance1.000Time5:38.80Pace5:38.80
Cumilative:Distance2.500Time16:26.80Pace6:34.72
Pickup.
Split 3:Distance0.500Time3:51.80Pace7:43.60
Cumilative:Distance3.000Time20:18.60Pace6:46.20
Cool-down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Sep 20, 2014
Race: Top of Utah Marathon (26.219 Miles) 02:39:03, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.6526.220.000.0026.87

Executive summary: 2:39:03, 8th overall, 1st master, $500, broke my own master's course record from last year. This was a miracle run - with Mary's birth I was not sure I was going to run at all, but on Tuesday Sarah and I talked about it and she said she was recovering well and could handle the household with the help of the kids, so I made the arrangements. I was not expecting much, just hoped to finish at all and maybe a little better than embarassing, but after a little tempo run on Tuesday with Benjamin I knew that at least the first half would give me more than that, and just hoped not to completely blow up in the second. I ended up doing 1:15:35/1:23:28, last 10 K in 41:01, more positive that usual, through the first half I felt good enough that if you had asked me what I was headed for with normal endurance I would have said 2:35, but I knew I would have to pay for my lack of 10 mile tempos at the end of 20 in the second half. At that point I just hoped to do a little better than my last year's time, but ended up doing more that a little better.

Details to follow...

Fast Running Friend Workout - 2014-09-20 05:28:25
Workout Totals: Distance26.870Time2:44:18.00Pace6:06.88
Now the full report for the race. I stayed with Steve Anderson. Set my alarm incorrectly, but fortunately woke up in time to make it to the bus.
Leg 1:Distance0.650Time5:14.80Pace8:04.31
Warm-up.
Leg 2:Distance26.220Time2:39:03.20Pace6:03.97
The race. It was my 16th time on this course. 16 out of 16 - I do not know if there were any other runners that have run all of them. 6 years ago they had a special 10 year club ceremony, and I recall maybe only 5-10 people.

At the start saw a few familiar faces, and met a few new friends. One of them was Bryce Carr. I had actually met him before briefly. We ended up running together for a good portion of the race and spoke mostly Russian.

Tylor Thatcher won with 2:21:54, then Jason Holt 2:26:59, Jake Krong 2:28:14, Jon Heslop 2:31:42, Daniel Bishop 2:33:26, Nate Hornok 2:36:41, then Bryce and myself.

Poor Nate - he was in the 5th place for most of the race, but ended up being the ram in the thicket to be sacrificed by Daniel. For consolation he got $50.

I must admit I started having ambitions to perform the sacrifice myself but lacked the strength, plus I would have had to hold off Daniel which would have required a higher level of fitness.
Split 1:Distance1.000Time5:37.30Pace5:37.30
Cumilative:Distance1.000Time5:37.30Pace5:37.30
It felt easier than expected. A pack formed with Bryce, Nate Hornok, Jon Heslop, Steve Anderson, and Mike Stutz.
Split 2:Distance1.000Time5:43.20Pace5:43.20
Cumilative:Distance2.000Time11:20.50Pace5:40.25
Still in a pack, this mile felt good. I am starting to count my blessing. The pace is faster than I was planned and it does not hurt yet.
Split 3:Distance1.000Time5:37.30Pace5:37.30
Cumilative:Distance3.000Time16:57.80Pace5:39.27
This is starting to hurt, but I am not willing to lose contact with the pack. When in doubt, I prefer the optimistic approach hoping that either the pack will slow down, or that I will find a way to relax and find the rhythm.
Split 4:Distance1.000Time5:39.60Pace5:39.60
Cumilative:Distance4.000Time22:37.40Pace5:39.35
One more aggressive mile with the pack. Steve Anderson backed off somewhere around here. Bryce and I also decided to back off and run more conservatively.
Split 5:Distance1.000Time5:52.40Pace5:52.40
Cumilative:Distance5.000Time28:29.80Pace5:41.96
Working together with Bryce.
Split 6:Distance1.000Time5:50.60Pace5:50.60
Cumilative:Distance6.000Time34:20.40Pace5:43.40
With Bryce.
Split 7:Distance1.000Time5:52.70Pace5:52.70
Cumilative:Distance7.000Time40:13.10Pace5:44.73
With Bryce - saw a moose.
Split 8:Distance1.000Time5:51.20Pace5:51.20
Cumilative:Distance8.000Time46:04.30Pace5:45.54
Working with Bryce to catch up to Mike.
Split 9:Distance1.000Time5:41.90Pace5:41.90
Cumilative:Distance9.000Time51:46.20Pace5:45.13
We caught up to Mike. I explained to Bryce what we were going to do next with the help of a joke in Russian. Khruschev, a Soviet leader of the 60s, used to say: "Let's catch up to, and pass America!" A response to that is that it is OK to catch up to, but we'd better not pass because America will see our exposed rear end. The Soviet Union was the first to send a man to the outer space, but this was a show-off, the economy overall had a lot of embarrassing gaps and severely lagged behind. So in the spirit of that, we just tucked behind Mike and followed him for a while.
Split 10:Distance1.000Time5:48.50Pace5:48.50
Cumilative:Distance10.000Time57:34.70Pace5:45.47
Sticking with the plan of not passing America for the reasons mentioned in mile 9 note.
Split 11:Distance1.000Time5:58.10Pace5:58.10
Cumilative:Distance11.000Time1:03:32.80Pace5:46.62
A lull in the pace. I think this is where all of us had some kind of an aid station mishap and lost some time.
Split 12:Distance1.000Time5:40.80Pace5:40.80
Cumilative:Distance12.000Time1:09:13.60Pace5:46.13
Back to faster speeds.
Split 13:Distance1.000Time5:46.90Pace5:46.90
Cumilative:Distance13.000Time1:15:00.50Pace5:46.19
Perfect pace.
Split 14:Distance1.000Time5:45.40Pace5:45.40
Cumilative:Distance14.000Time1:20:45.90Pace5:46.14
Magic wind carries us, but we are using it to conserve energy. All in all I think the plan of catching up to and not passing "America" was good - Mike pulled us at a good pace up to here.
Split 15:Distance1.000Time5:49.80Pace5:49.80
Cumilative:Distance15.000Time1:26:35.70Pace5:46.38
The pace is still good.
Split 16:Distance1.000Time5:54.70Pace5:54.70
Cumilative:Distance16.000Time1:32:30.40Pace5:46.90
Around here Bryce decided it was time to follow Khruschev's original plan, pass "America", and take off. I did not quite feel ready for it and stayed with Mike.
Split 17:Distance1.000Time6:04.60Pace6:04.60
Cumilative:Distance17.000Time1:38:35.00Pace5:47.94
With the pace dropping to slower than 6:00 I considered passing Mike but decided against it. I knew that I needed to save the energy - with my endurance not being where it aught to I needed to be careful.
Split 18:Distance1.000Time6:14.80Pace6:14.80
Cumilative:Distance18.000Time1:44:49.80Pace5:49.43
Mike is starting to lose it. I am not feeling super great, but I think better than him.
Split 19:Distance1.000Time6:34.80Pace6:34.80
Cumilative:Distance19.000Time1:51:24.60Pace5:51.82
Uphill mile. I passed Mike and started working my way to catch up to Bryce.
Split 20:Distance1.000Time6:38.60Pace6:38.60
Cumilative:Distance20.000Time1:58:03.20Pace5:54.16
Another uphill mile. This was a cause for concern, but at the same time a reason for optimism. Concern because I could not increase the pace. Optimism because it was still respectable and statistically I have in the past averaged around whatever I do in this mile for the rest of the race. And if I could do it, I knew I would be getting the master's course record. If I did not get passed by another master, that is, which is always a threat.

Somewhere around here Daniel Bishop flew by me as if I were standing still. He ended up running 2:33:26 with the last 10 K in a little over 35:00. This was a very remarkable performance for him, his previous PR was 2:42. I could not even dream of latching on.
Split 21:Distance1.000Time6:18.20Pace6:18.20
Cumilative:Distance21.000Time2:04:21.40Pace5:55.30
The last downhill mile, last chance at a swan song, so to speak. 6:18 was all I had, but at least it was something that was closer to 6:00 than it was to 7:00. Now I just need to survive the next two miles.
Split 22:Distance1.000Time6:47.40Pace6:47.40
Cumilative:Distance22.000Time2:11:08.80Pace5:57.67
I consider miles 22 and 23 the darkest miles of this course. At this point you know you have no more steady downhill, you are tired enough, the finish is still far away, and you are roaming through neighborhoods with no clear goal in sight. Year after year this has always been the place that gave me the highest amount of negative thoughts. So I told myself - just make it through those miles without bleeding too much time, or just make it somehow.
Split 23:Distance1.000Time6:46.30Pace6:46.30
Cumilative:Distance23.000Time2:17:55.10Pace5:59.79
One more dark mile - closing the gap on Bryce.
Split 24:Distance1.000Time6:24.10Pace6:24.10
Cumilative:Distance24.000Time2:24:19.20Pace6:00.80
This mile has always been a mile of relief. Only two miles left, it has a short downhill dip that helps you get going, so you usually end up with a faster split. You begin to believe that you can actually get to the finish in some respectable time. This year was no exception. I passed Bryce around here.
Split 25:Distance1.000Time6:52.00Pace6:52.00
Cumilative:Distance25.000Time2:31:11.20Pace6:02.85
Even though this mile is uphill, it has a lot of crowd support. You do not feel alone anymore. You know the finish is near. Bryce passed me back - this was unexpected. Usually if you pass somebody this late in the race, and he cannot find another gear to go with you, he is done. But Bryce was an exception. I do not think I ever witnessed such a comeback in 60 marathons.
Split 26:Distance1.050Time6:47.00Pace6:27.62
Cumilative:Distance26.050Time2:37:58.20Pace6:03.85
This mile was a little long. I estimate it at 1.05. I think I will e-mail the race directors next year and remind them to make sure mile 26 is in the right place. This could be worth as much as 5 seconds for the overall time in this case. The reason is that the correct location of this mile would make the mile marker visible from about 200 meters, so seeing the mile marker cheers on the runner and gives him a goal to chase. Then seeing a faster split for mile 26 infuses hope for a good finish time, and stimulates the kick.

During this mile I passed Bryce again. It is noteworthy that both times I passed him on a downhill. I wonder if his quads were so trashed he could run downhill anymore.
Split 27:Distance0.170Time1:05.00Pace6:22.35
Cumilative:Distance26.220Time2:39:03.20Pace6:03.97
Kick. Given the time it was obviously shorter than 385 yards. But if you adjust for the long mile 26, this works out perfectly. I tried as hard as I could to make Bryce not want to catch me, but did not succeed. He kicked and passed me right before the finish line finishing half a second ahead.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From jeffmc on Sat, Sep 20, 2014 at 21:43:02 from 173.23.160.61

Good job Sasha. I think this is a positive sign for you that may indicate that the spina bifida is not slowing you down as quickly as I once thought.

Have you been doing anything different lately (over the last few months) to try and alleviate the issues that the spina bifida causes?

From steve ash on Sat, Sep 20, 2014 at 22:21:27 from 67.182.192.44

Not a bad time at all Sasha. Good job and congratulations on your new arrival.

From MarkP on Sun, Sep 21, 2014 at 14:58:56 from 65.130.117.75

Super race. Keep lowering those master PRs!

From Superfly on Mon, Sep 22, 2014 at 13:15:07 from 64.255.82.103

Nice job Sasha.

From jtshad on Mon, Sep 22, 2014 at 13:25:12 from 141.221.191.225

Nice run and congrats on the Master's CR!

From Sasha Pachev on Sat, Sep 27, 2014 at 15:14:18 from 192.168.1.1

Thanks, guys. Jeff - cannot think of much that I did different except a small change in the diet. A couple of years ago I started eating milk products in the hope that the extra calcium would prevent the trouble vertebra from falling apart. But a few months ago I began to observe that my weight is consistently 3 lb or so higher that it used to be. It was difficult to detect at first because my weight fluctuates a lot. But finally I got to the point where I started hitting the previously unachievable points, so I knew that something was up. I decided to drop the milk products and the weight returned to the normal range, and along with that the running performance.

That said, I do not believe that weight is that critical in the performance. But in my case it became a factor because it was 3 lb of dead weight in the wrong place coming from the inability of the body to metabolize a particular food type with absolutely no giveback. E.g. if it was 3 lb of muscle mass/usable water/glycogen, I would have used it and not noticed a performance drop.

From jeffmc on Sun, Sep 28, 2014 at 22:41:46 from 173.23.160.61

Hmmm, that is interesting. Just based on my intuition I would think that if your performances are not improving at short distances (5k or shorter) but are improving in the marathon, the weight loss may be the answer.

However, if you can run a 5k faster now than you could a few months ago I would be more inclined to believe that something else caused the improvement. I would be curious to see how you do in a short race/time trial here in the near future.

One idea that I had was that chasing Benjamin may actually be helping you to improve some as you are spending more time at faster/uncomfortable speeds than you did previously. Even at your age, sarcopenia is a potential issue if the intensity of training does not provide a sufficient stimulus to activate type ii muscle fibers frequently enough.

Exercise that is primarily low intensity will generally only activate type ii fibers if you spend so much time on your feet that the type i fibers are all burnt out during the run. I would be hesitant to believe that you burn out the type i fibers regularly (excepting during long runs) as your runs with the kids lead to a slower pace, and occasional stops, both of which would prevent that from happening.

So basically what I am saying is, maybe Benjamin forcing you to work harder is causing increased type ii muscle fiber activation, and you are improving because your type iia (aerobic type ii) fibers are becoming stronger? Just from reading your blog it seems like you have been able to keep up with him better on your shorter tempo runs lately.

Sun, Sep 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. We attended the Ogden Temple Rededication Broadcast today.

Night Sleep Time: 9.00Nap Time: 1.00Total Sleep Time: 10.00
Mon, Sep 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2014-09-22 07:03:24
Workout Totals: Distance9.000Time1:15:01.90Pace8:20.21
Recovery 9 miles. Perhaps it was too long, but I kept the pace slow to make up. Kids ran their usual distances except Joseph. He had injured his foot and could barely run 0.5 with Stephen.
Leg 1:Distance6.000Time49:26.10Pace8:14.35
With Benjamin.
Leg 2:Distance3.000Time25:35.80Pace8:31.93
With Benjamin, and Jacob.

Black Crocs Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Sep 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.030.000.000.008.03

Fast Running Friend Workout - 2014-09-23 07:19:18
Workout Totals: Distance8.029Time1:08:54.70Pace8:34.97
Recovery 8 miles. Jenny ran 4 in the morning, Jacob did 1, Stephen did 0.5, everybody else rested for the 4K cross-country race. We were not sure if Joseph would be able to run, in fact this appeared unlikely. He was limping throuh the house. I asked him if he wanted a blessing and he agreed he needed it.

In the blessing I felt an nudge from the Spirit to bless him that he would be able to race in the evening. I was reluctant to respond to it, but I did. This was a lesson in faith for me.

When the time came to go to the race Joseph reported that his foot felt good enough to run on it and he would like to race. He did and won his age division running 18:49. He said the foot did not bother him at all during the race.

Jacob won his age division as well with 19:07, Julia was second in hers with 20:04, and William won his with 22:01.

I was particularly impressed with William's run. He is not yet 6, and his longest run prior to this was 2 miles. Yet he not only got through the distance but he ran it competitively and won his age division by 6 minutes.

Jenny stayed at home and helped Sarah with Mary and Matthew.
Leg 1:Distance8.029Time1:08:54.70Pace8:34.97
With Benjamin.

Black Crocs Miles: 8.03
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Sep 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2014-09-24 07:11:02
Workout Totals: Distance11.000Time1:30:38.10Pace8:14.37
Total of 12. Kids ran their usual distances.
Leg 1:Distance6.000Time46:50.30Pace7:48.38
With Benjamin
Leg 2:Distance3.500Time29:45.00Pace8:30.00
3 with Joseph, Jacob, and Benjamin, with extra 0.5 while they were going to the bathroom.
Leg 3:Distance0.500Time5:06.00Pace10:12.00
With Stephen
Leg 4:Distance1.000Time8:56.80Pace8:56.80
With William.

Black Crocs Miles: 11.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Sep 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.320.003.020.0013.34

Fast Running Friend Workout - 2014-09-25 07:34:23
Workout Totals: Distance13.340Time1:42:34.30Pace7:41.34
Total of 13. Did a tempo run with Benjamin that was a little over 3 miles.
Leg 1:Distance3.000Time25:49.10Pace8:36.37
With Joseph and Jacob.
Leg 2:Distance4.450Time35:50.10Pace8:03.17
Warm-up with Benjamin.
Leg 3:Distance3.020Time16:45.00Pace5:32.78
Tempo run down the canyon. Benjamin gapped me by 7 seconds over the last quarter. We kept the pace steady more or less.
Leg 4:Distance1.870Time15:18.70Pace8:11.28
Cool-down with Benjamin.
Leg 5:Distance1.000Time8:51.40Pace8:51.40
With William.

Black Crocs Miles: 13.34
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Sep 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2014-09-26 07:10:19
Workout Totals: Distance10.000Time1:17:03.80Pace7:42.38
Was short on time today, plus did not get enough sleep due to Matthew's teething, so only 10. Kids ran their usual distances.
Leg 1:Distance6.000Time45:42.00Pace7:37.00
With Benjamin.
Leg 2:Distance3.000Time23:42.00Pace7:54.00
With Joseph and Jacob.
Leg 3:Distance1.000Time7:39.80Pace7:39.80
Alone.

Black Crocs Miles: 10.00
Night Sleep Time: 4.00Nap Time: 1.00Total Sleep Time: 5.00
Sat, Sep 27, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.590.003.000.0012.59

Fast Running Friend Workout - 2014-09-27 09:20:53
Workout Totals: Distance12.590Time1:35:04.70Pace7:33.11
12.6 total. Did a tempo run with Benjamin - 3 miles down the canyon in 16:21. Kids ran their usual distances.
Leg 1:Distance3.000Time24:49.90Pace8:16.63
With Benjamin, Joseph and Jacob.
Leg 2:Distance4.900Time39:35.60Pace8:04.82
Warm-up with Benjamin.
Leg 3:Distance3.000Time16:21.40Pace5:27.13
Tempo run. Mile splits were 5:28, 5:26, 5:27, but the pace was not even. We started out a bit slower then made up, then towards the end Benjamin sped up to 5:20, and dropped me with 500 to go. I was spent and all I had was an 84 quarter. However, he cranked it up, hit 70 in the last quarter and finished in 16:04.
Leg 4:Distance1.690Time14:17.80Pace8:27.57
Cool-down with Benjamin.

Black Crocs Miles: 12.59
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sun, Sep 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: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Mon, Sep 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.990.000.000.0011.99

Fast Running Friend Workout - 2014-09-29 07:12:29
Workout Totals: Distance11.994Time1:39:23.00Pace8:17.17
12 total. Usual distances for the kids.
Leg 1:Distance6.000Time47:58.80Pace7:59.80
With Benjamin.
Leg 2:Distance3.000Time26:32.30Pace8:50.77
With Joseph and Jacob.
Leg 3:Distance1.500Time11:01.50Pace7:21.00
Alone.
Leg 4:Distance0.498Time4:51.80Pace9:45.94
800 with Stephen on the track.
Leg 5:Distance0.996Time8:58.60Pace9:00.76
1600 with William on the track.

Black Crocs Miles: 11.99
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Sep 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.390.000.000.0012.39

Fast Running Friend Workout - 2014-09-30 08:32:42
Workout Totals: Distance12.390Time1:33:46.50Pace7:34.12
Total of a little over 12. Did a tempo run with Benjamin. Kids raced cross country - all except Jenny, she stayed with Sarah. Jenny and Julia made the agreement that Julia will get to race since she has a chance at winning the series in her age division.

The race was 3 K. Joseph ran 12:39, Jacob 13:09, Julia 14:02, and William 16:36. The course may have been shorter than last time. Everybody won their age division except Joseph who was second. His performance was good, but his competitor James Harrison who beat him in the 2 K earlier ran better - 12:22.

William for some reason ran slower today compared to his last two races.
Leg 1:Distance4.700Time37:38.10Pace8:00.45
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:41.40Pace5:33.80
3 mile tempo down the canyon with Benjamin. Neither one of us was feeling that great. We even slipped and ran a 90 second quarter from 0.25 to 0.5. Then Benjamin gave it a good push and that did me in. The first mile was 5:33, then we did 5:23, and with 1200 to go I was spent and all I had for the last mile was 5:45. Benjamin held a more or less steady 5:20 and finished in 16:14, but did not feel like going any faster. My problem was the lack of sleep and I was feeling the heart skipping beats, so I took a nap later in the afternoon.
Leg 3:Distance1.690Time14:54.10Pace8:49.05
Cool-down with Benjamin.
Leg 4:Distance0.500Time5:10.00Pace10:20.00
With Stephen and Jenny.
Leg 5:Distance1.000Time7:30.40Pace7:30.40
With Jenny. This was hard for her - anemia has sapped her endurance. But she has strong muscles and good short speed, so she ran the last quarter in 96 and got a decent time.
Leg 6:Distance1.500Time11:52.50Pace7:55.00
Alone.

Black Crocs Miles: 12.39
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Oct 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-10-01 06:53:01
Workout Totals: Distance12.040Time1:34:52.20Pace7:52.77
Total of 12. Kids ran their usual distances.
Leg 1:Distance1.000Time7:36.90Pace7:36.90
Alone.
Leg 2:Distance6.000Time47:41.40Pace7:56.90
With Benjamin.
Leg 3:Distance3.000Time24:41.00Pace8:13.67
With Joseph and Jacob. Benjamin started with but ran ahead.
Leg 4:Distance2.040Time14:52.90Pace7:17.70
Alone.

Black Crocs Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Oct 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.590.000.000.0011.59

Fast Running Friend Workout - 2014-10-02 07:59:43
Workout Totals: Distance11.590Time1:36:14.20Pace8:18.21
Total of 12. Kids ran their usual distances. Benjamin and I did the 3 mile tempo run down the canyon.

Later took Benjamin to DMV and he got his driving learner's permit. He complained he was exhausted from studying for the driving test. I laughed - he does hard college math all day long without any problems, but a driving test wore him out.

Then I took him for a driving lesson. Made him pass the cone test in the church parking lot, then took him on the roads. Had to use the emergency break a few times because he forgot which pedal was which.
Leg 1:Distance4.900Time39:59.20Pace8:09.63
Warm-up with Benjamin.
Leg 2:Distance2.000Time16:10.90Pace8:05.45
Tempo run. Splits were 5:25, 5:25, 5:20. Benjamin had an assignment to make sure that I finish in 16:15. The assignment had dual purpose. I wanted to run a faster time, and I wanted him to learn how to run a steady pace. He knew very well that if the pace fluctuated even a tiny bit, that might mean I would reach the target. So he checked himself every 100 meters in the first half mile, and then every 200 meters afterwards all the way up to 2 miles. After that he went by my responsiveness. I asked him to slow down a bit with about 900 to go, but then I found the energy for a 77 last quarter with Benjamin cheering me on - a blessing in my old age - in fact more than one. I am old enough to have a son that is old enough to pace me in a tempo run, I can still run 77 at the end, and he can cheer me and tell me to push all the way.
Leg 3:Distance1.690Time14:35.90Pace8:38.28
Cool-down with Benjamin.
Leg 4:Distance3.000Time25:28.20Pace8:29.40
With Joseph and Jacob.

Black Crocs Miles: 11.59
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Oct 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Fast Running Friend Workout - 2014-10-03 07:05:23
Workout Totals: Distance12.200Time1:36:03.00Pace7:52.38
12.2 total. Kids ran their usual distances.
Leg 1:Distance9.200Time1:12:22.50Pace7:52.01
With Benjamin.
Leg 2:Distance3.000Time23:40.50Pace7:53.50
With Joseph and Jacob.

Black Crocs Miles: 12.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Oct 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.880.004.120.0016.00

Fast Running Friend Workout - 2014-10-04 07:03:03
Workout Totals: Distance16.000Time2:02:07.50Pace7:37.97
Total of 16. Benjamin did 12, Joseph and Jacob 3, William 1, Stephen 0.5, Jenny and Julia 3. Did a 4.125 tempo run with Benjamin - odd distance because that is how it worked out with the markers.

Watched General Conference afterwards. Was very pleased to hear talks in foreign languages for the first time. Our church is often viewed as some kind of only American, or mostly American church, this is actually giving us some problems in Russia - although this was not a problem for me when I joined. But back then America was cool in Russia, it represented the good power that had the ability and the desire to free us from the yoke of Communism. Not so much anymore - in the last 20 years that image got severely tarnished and it has become more and more difficult to convince the average Russian that America is a special country with a special mission.

Regardless of that, the message of our church is of a nature that goes beyond cultural boundaries. We do talk about the role of America in the plan of God, but that role is not in convincing all nations that fast food and endless TV shows are the way to go, but rather that Christ is the Son of God and has atoned for our sins. The full knowledge of His Gospel was had in His day, but was lost and had to be restored. The role of America is that it was the first nation that received that restored knowledge in our day, and it has the responsibility to share it with others.
Leg 1:Distance1.000Time7:17.80Pace7:17.80
Alone.
Leg 2:Distance6.185Time51:54.40Pace8:23.54
With Benjamin - warm-up.
Leg 3:Distance4.125Time22:58.50Pace5:34.18
The target was 5:50, but the deal was that I would set the pace and run whatever felt good, and Benjamin would play along. So we opened with 5:42, then 5:36, then Benjamin took the lead and I drafted. We did 5:35 and closed with 5:24. Last quarter was 77. I felt strong.
Leg 4:Distance1.690Time14:34.10Pace8:37.22
Cool-down with Benjamin.
Leg 5:Distance3.000Time25:22.70Pace8:27.57
With Joseph and Jacob.

Black Crocs Miles: 16.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sun, Oct 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. General Conference.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Mon, Oct 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-10-06 06:57:05
Workout Totals: Distance12.000Time1:36:16.10Pace8:01.34
Total of 12. Usual distances for the kids. Later today Benjamin managed to jump on a metal hook in the garage while trying to get ready for the day too fast. He hurt his foot pretty bad and hopped on one leg for the rest of the day.
Leg 1:Distance9.000Time1:11:28.80Pace7:56.53
With Benjamin.
Leg 2:Distance3.000Time24:47.30Pace8:15.77
With Joseph and Jacob.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Oct 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-10-07 08:28:26
Workout Totals: Distance12.000Time1:27:50.50Pace7:19.21
12 miles alone. Joseph, Jacob, Julia, and Jenny ran 1 mile in preparation for the cross-country race. Benjamin could not run because of his foot, but he at least was able to limp on it today and even run a few steps while on campus.

At the cross country race the distance was 1.5 K. Joseph, Jacob, Jenny, Julia, and William ran. I signed up Stephen as well, but he had just barely woken up from a nap and refused to start.

Joseph took second in his division with 5:37 getting outkicked by his archrival James Harrison on the home stretch. Julia won her division with 5:57, Jacob won his with 6:06, Jenny was 4th with 6:19 - this is a positive sign for her indicating she might be recovering from anemia. William took second in his division losing to Logan Rohatinsky. Things got muddled up in that race and somehow I missed William's finish. But his time was around 7:30.

I am suspecting the course was a little short.
Leg 1:Distance12.000Time1:27:50.50Pace7:19.21
Alone.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Oct 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.530.000.510.0012.04

Fast Running Friend Workout - 2014-10-08 06:57:16
Workout Totals: Distance12.040Time1:32:38.80Pace7:41.69
12 total. Benjamin was able to limp through 1, everybody else ran their usual distances.
Leg 1:Distance2.040Time16:00.60Pace7:50.88
Alone.
Leg 2:Distance3.000Time24:45.90Pace8:15.30
With Joseph and Jacob.
Leg 3:Distance1.000Time8:26.60Pace8:26.60
With Benjamin. His first run since the hook accident.
Leg 4:Distance1.000Time8:44.30Pace8:44.30
With William.
Leg 5:Distance5.000Time34:41.40Pace6:56.28
Alone.
Split 1:Distance4.490Time31:41.50Pace7:03.50
Cumilative:Distance4.490Time31:41.50Pace7:03.50
Split 2:Distance0.510Time2:59.90Pace5:52.75
Cumilative:Distance5.000Time34:41.40Pace6:56.28
A pickup uphill to make sure I beat the 7:00 guy for the 5 miles.
 

Black Crocs Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Oct 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.971.240.000.1212.33

Fast Running Friend Workout - 2014-10-09 08:28:09
Workout Totals: Distance12.330Time1:32:57.30Pace7:32.34
Did a time trial with Joseph, Jacob, and William on the track. Joseph ran 2000 in 7:57.4, Jacob 1 mile en route with Joseph in 6:22.3, William was having an attitude, and ran a quarter in 1:47, then 800 in 3:43, and then another 800 in 3:43. So he ended up with an interval workout of sorts instead of a time trial. I ran with Jenny later, and she did 2x100, first in 17.1, second in 17.9. The purpose of it was to help her have the confidence that she has sufficient leg power, and just needs to rebuild her iron to start performing in longer races. Benjamin was able to run 2 miles on his foot, but it was painful, took heroic effort. I ended up with 12.
Leg 1:Distance0.180Time1:49.30Pace10:07.22
Warm-up.
Leg 2:Distance0.300Time2:10.00Pace7:13.33
William's botched mile time trial. First 400 was 1:47 then he said he did not want to do it.
Leg 3:Distance0.498Time3:43.10Pace7:27.99
William's attempt at redemption. First 100 was 23, then 26, 28, 28 and after that it was no good. 1:45 for the first lap, then he lost it mentally.
Leg 4:Distance1.240Time7:57.40Pace6:25.00
Joseph and Jacob ran together for the first mile. The splits were 94,95,97 - Jacob was struggling on this one, I decided to hold back the pace figuring we would kick and make up, 94 Jacob's kick lap - Joseph grunted and whined but stayed with him not wanting to be beat by his little brother even though they were running different distances, then Joseph managed the last lap in 97 and repeated my time from when I was 11 years old at the age of 9.
Split 1:Distance1.000Time6:22.30Pace6:22.30
Cumilative:Distance1.000Time6:22.30Pace6:22.30
Split 2:Distance0.240Time1:35.10Pace6:36.25
Cumilative:Distance1.240Time7:57.40Pace6:25.00
 
Leg 5:Distance0.498Time3:43.40Pace7:28.59
William's attempt at redemption - try 2. He started slower - 1:49, but he was tired, so he was not able to improve. Eventually he will learn the lesson that you have best chances of success in your first try, and especially if you what your Dad tells you. He has plenty of time - he is only 5. But such lessons need to start early - especially for someone with William's personality.
Leg 6:Distance0.350Time3:20.60Pace9:33.14
Extra distance on the track.
Leg 7:Distance0.520Time4:35.20Pace8:49.23
More distance.
Leg 8:Distance0.062Time0:17.10Pace4:35.81
Jenny's first 100.
Leg 9:Distance0.062Time0:17.90Pace4:48.71
Jenny's second 100. This could be a pretty good iron estimation test. When it is normal, the second 100 is as fast or faster than the first.
Leg 10:Distance0.120Time1:08.40Pace9:30.00
Cool-down with Jenny.
Leg 11:Distance1.000Time7:29.60Pace7:29.60
Alone.
Leg 12:Distance0.500Time4:55.70Pace9:51.40
With Jenny and Stephen.
Leg 13:Distance7.000Time51:29.60Pace7:21.37
Alone.

Black Crocs Miles: 12.33
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Oct 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-10-10 06:56:32
Workout Totals: Distance12.000Time1:36:42.40Pace8:03.53
Total of 12. Benjamin was able to run 4 today and his foot felt much better. Everybody else ran their usual distances.
Leg 1:Distance3.000Time22:28.20Pace7:29.40
Alone.
Leg 2:Distance3.000Time25:03.00Pace8:21.00
With Joseph and Jacob.
Leg 3:Distance1.000Time6:52.20Pace6:52.20
Alone.
Leg 4:Distance4.000Time33:31.70Pace8:22.93
With Benjamin.
Leg 5:Distance1.000Time8:47.30Pace8:47.30
With William.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Oct 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.190.002.000.0018.19

Fast Running Friend Workout - 2014-10-11 08:12:11
Workout Totals: Distance18.190Time2:18:12.40Pace7:35.88
 
Leg 1:Distance1.100Time9:20.40Pace8:29.45
Warm-up.
Leg 2:Distance0.498Time2:53.70Pace5:48.80
Benjamin and David paced Joseph, while I paced Jacob in the 800 time trial. Joseph's splits: 42, 43, 44, 42 - 2:51.2. He probably lost a second because his Croc fell off with 150 to go - he needs new Crocs. But he still got a PR - with the help of Jacob breathing down his neck and biting at his heels.

Jacob's splits: 42, 44, 45, 42. New PR by 3 seconds, and a new family record for the 8 and under age division.
Leg 3:Distance0.250Time2:24.30Pace9:37.20
A little jog.
Leg 4:Distance0.062Time0:18.30Pace4:55.16
Joseph was mad that he did not break 2:50, and wanted to release his anger in a 100 meter sprint.
Leg 5:Distance1.280Time10:59.20Pace8:35.00
Back to the house.
Leg 6:Distance6.000Time45:41.30Pace7:36.88
With Benjamin and David. At first Benjamin was worried about his foot and we were moving just barely sub-9:00, but then BYU Cross Country Women's team appeared behind us, and he did not want to get chicked, so he picked up the pace. He kept acting surprised that they were still following us, and I kept telling him that the slower ones of those girls could run 17 minute 5 K and 7:00 pace was quite comfortable for them. I also suggested that if he were a little older I would recommend a different pacing strategy - slow down, wait for them to catch up, then see if any of them were interested in going on a date. I like to tease him about that because he is 15.

But it was good for his foot confidence, I think - only yesterday he finally ran a mile under 8:00 for the first time since the foot accident.
Leg 7:Distance9.000Time1:06:35.20Pace7:23.91
Finished the rest of the run. Did a 2 mile tempo down the canyon.
Split 1:Distance4.700Time37:21.70Pace7:56.96
Cumilative:Distance4.700Time37:21.70Pace7:56.96
To the magic spot in the canyon.
Split 2:Distance2.000Time11:05.40Pace5:32.70
Cumilative:Distance6.700Time48:27.10Pace7:13.90
Felt out of energy at the start. Opened with 5:39, hoping to just keep it, but then found another gear and ran 5:26 for the last mile.
Split 3:Distance2.300Time18:08.10Pace7:53.09
Cumilative:Distance9.000Time1:06:35.20Pace7:23.91
To the house.
 

Black Crocs Miles: 18.19
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sun, Oct 12, 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: 1.00Total Sleep Time: 9.00
Mon, Oct 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-10-13 07:03:15
Workout Totals: Distance12.000Time1:38:26.30Pace8:12.19
Usual distances for everybody. Benjamin back to full 9 miles.
Leg 1:Distance9.000Time1:13:04.70Pace8:07.19
With Benjamin.
Leg 2:Distance3.000Time25:21.60Pace8:27.20
With Joseph and Jacob.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Oct 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.002.000.0012.10

Fast Running Friend Workout - 2014-10-14 08:33:01
Workout Totals: Distance12.100Time1:34:02.70Pace7:46.34
Total of 12. Cross-country race today, so the kids ran just 1 mile shakeout - all except William who rested and Stephen who ran his normal 0.5 because he was resting. Benjamin and I did 9 miles together with a 2 mile tempo down the canyon in 10:49. Details below.

In the cross-country race the distance was 3 K. It was the final race of the series. Joseph ran 12:28 taking second in 9-10, James Harrison won with 12:12. Jacob won 7-8 division with 12:50. Julia was second in hers with 13:17. Jenny ran 14:20 taking 4th.

This was a significant improvement for her - she felt more competitive and ran more than a minute faster than last time. I think her iron supplement and dietary changes are starting to help.

William ran a great race as well finishing in 14:40 - 1st in 6 and under.

Overall, Joseph, Jacob, Julia, and William won their divisions in the series. Jenny was 4th.
Leg 1:Distance4.800Time39:28.70Pace8:13.48
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:49.10Pace5:24.55
Tempo run. The purpose was to test Benjamin's condition after his foot accident. I told him he could run any pace he wanted as long as it was faster than 6:00. Our splits by 0.5: 2:49, 2:39, 2:44, 2:37. Benjamin said it was hard, but he was talking and cheering me on, so maybe not quite so hard.
Leg 3:Distance2.300Time19:19.20Pace8:24.00
Cool-down with Benjamin.
Leg 4:Distance1.000Time7:37.90Pace7:37.90
Alone.
Leg 5:Distance0.500Time5:09.00Pace10:18.00
With Stephen.
Leg 6:Distance1.500Time11:38.80Pace7:45.87
Alone.

Black Crocs Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Oct 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-10-15 07:27:46
Workout Totals: Distance12.100Time1:38:02.20Pace8:06.13
12 total. Kids ran their usual distances.
Leg 1:Distance9.100Time1:11:55.50Pace7:54.23
With Benjamin.
Leg 2:Distance3.000Time26:06.70Pace8:42.23
With Joseph, Jacob, and Julia.

Black Crocs Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Oct 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.660.003.000.1312.79

Fast Running Friend Workout - 2014-10-16 08:31:52
Workout Totals: Distance12.790Time1:36:26.30Pace7:32.41
Did a 3 tempo run with Benjamin. Then time trials with the little boys. Joseph ran 400 in 79.0, Jacob in 80.4, William did 800 in 3:34.2, Stephen in 4:47.3. All got their PRs. Also helped a high school runner named Brandon with a workout pacing him through 1600 in 5:37.
Leg 1:Distance4.800Time39:03.10Pace8:08.15
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:16.50Pace5:25.50
Tempo run. The target was 5:20 for the first 2 miles for both of us, then Benjamin was going to do his best, and I was going to do my best. We opened with 76, which killed me, then the pace stabilized, but I payed for that 76 for the rest of the run. Our mile split was 5:16, then 7:57 at 1.5. After that I could not keep up anymore, at 2 miles Benjamin had 10:35, I got 10:40. Then neither one of us felt too good - Benjamin struggled through the last mile in 5:15, while I got 5:36.
Leg 3:Distance1.690Time15:01.80Pace8:53.61
Cool-down to the house.
Leg 4:Distance0.030Time0:19.10Pace10:36.67
Hit the button at the track during warm-up.
Leg 5:Distance0.530Time5:06.20Pace9:37.74
Warm-up with Joseph and Jacob.
Leg 6:Distance0.124Time1:20.40Pace10:48.39
Jacob's 400. He opened with 18 high, then 38 high at 200, and 59 300. For a while I thought he was going to crack 80 which would have been quite remarkable given that Joseph could only do 85 at Jacob's age, and Benjamin was not even breaking 90. But 80.4 is still quite remarkable, although there are kids Jacob's age that can go faster than this for the whole 800. I suppose there is a huge variance in development at this age. E.g, I am not expecting that Jacob will be running 8/9*58.9 = 52.35 when he is 15. Or who knows, maybe he will - we will have to see. I do think, however, that it is safe to say that the current national 8 and under record holder in a quarter (Anthony Valentine, 65.50) will not be running 42.35 at 15, which is what I get if I multiply Benjamin's 15 year old track PR by the ratio of their 8-year-old PRs.
Leg 7:Distance0.124Time1:19.00Pace10:37.10
Joseph's 400. He opened in 17 high, I did not know he had that much raw speed, then 37 high, 58, and finished in 21. First time under 80.
Leg 8:Distance0.498Time4:47.30Pace9:36.91
Stephen's 800. He opened with 1:05 200, then 1:15, 1:15, and 1:12. Record by 2 seconds.
Leg 9:Distance0.498Time3:34.20Pace7:10.12
William's 800. He opened with 52, then 54, 55, and 53. Improved by 4 seconds.
Leg 10:Distance0.126Time0:39.70Pace5:15.08
Helped Brandon at the end of his interval.
Leg 11:Distance0.250Time2:17.70Pace9:10.80
A jog with Joseph and Jacob.
Leg 12:Distance0.996Time5:37.50Pace5:38.86
Paced Brandon for 1600.
Leg 13:Distance0.124Time1:03.80Pace8:34.52
A brief cool-down to the car with the boys.

Black Crocs Miles: 12.79
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Oct 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-10-17 07:10:37
Workout Totals: Distance12.100Time1:37:21.50Pace8:02.77
 
Leg 1:Distance9.100Time1:11:26.70Pace7:51.07
With Benjamin.
Leg 2:Distance3.000Time25:54.80Pace8:38.27
With Joseph and Jacob.

Black Crocs Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Oct 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.350.000.000.0020.35

Fast Running Friend Workout - 2014-10-18 09:32:43
Workout Totals: Distance20.351Time2:29:54.10Pace7:21.95
Total of 20. Benjamin did 12.6 with a tempo run for 6.18 in 34:34 with the last mile in 4:53. I did 6.25 in 35:53. Kids ran their usual distances.
Leg 1:Distance3.300Time26:27.40Pace8:01.03
Warm-up with Benjamin.
Leg 2:Distance6.250Time35:53.10Pace5:44.50
Tempo run with Benjamin. The plan was for Benjamin to hang with me for the first 5.25 then go as fast as he could with the goal to break 5:00. The pace for the first 5 was around 5:45, then he miscounted the triangles and started and finished his move 100 meters too early. I felt flat today - it felt like the lack of sleep, and I proved it by taking a 2 hour nap in the afternoon.
Leg 3:Distance3.301Time28:20.10Pace8:35.03
To the car with Benjamin.
Leg 4:Distance3.000Time23:56.70Pace7:58.90
With Joseph and Jacob.
Leg 5:Distance4.500Time35:16.80Pace7:50.40
Alone.

Black Crocs Miles: 20.35
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Sun, Oct 19, 2014
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
Mon, Oct 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2014-10-20 07:13:05
Workout Totals: Distance12.120Time1:36:21.00Pace7:56.98
12 total. Kids ran usual distances.
Leg 1:Distance9.120Time1:10:08.10Pace7:41.41
With Benjamin.
Leg 2:Distance3.000Time26:12.90Pace8:44.30
With Joseph and Jacob.
Split 1:Distance1.800Time15:35.60Pace8:39.78
Cumilative:Distance1.800Time15:35.60Pace8:39.78
Split 2:Distance1.200Time10:37.30Pace8:51.08
Cumilative:Distance3.000Time26:12.90Pace8:44.30
 

Black Crocs Miles: 12.12
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Oct 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.181.001.621.0012.80

Fast Running Friend Workout - 2014-10-21 07:45:14
Workout Totals: Distance12.804Time1:37:50.80Pace7:38.51
Total of a little over 12. Did a workout with Benjamin. Then took the little kids to the track to do time trials. Joseph broke 6:00 on the track today (5:58.5) for the first time and earned a chinchilla. Jacob assisted by running the first 2 laps with Joseph, and then hanging on in the third lap to provide pressure from behind, and finished 1200 in 4:31. William took down Jacob's 5 and under family record of 7:34 with 7:27.5, and Stephen surprised me with a sub-10:00 mile - 9:38.5 - we've never had a kid that actually did this at the age of early 4. Details below.
Leg 1:Distance4.690Time38:16.60Pace8:09.68
Warm-up with Benjamin.
Leg 2:Distance3.000Time17:12.30Pace5:44.10
The workout. The plan was for Benjamin to bring me to 1.25 in 6:20 (5:04) pace and then ran alone at whatever pace he wanted with the idea of keeping or maybe even increasing the pace. It did not quite work out. I only lasted 1 mile, and Benjamin did not feel the drive to go after the first 1.25 and just coasted to the finish in 15:46. We will repeat the workout on Thursday.
Split 1:Distance1.000Time5:05.20Pace5:05.20
Cumilative:Distance1.000Time5:05.20Pace5:05.20
Benjamin paced me perfectly, but I just did not have it to go beyond 1 mile.
Split 2:Distance0.500Time3:27.00Pace6:54.00
Cumilative:Distance1.500Time8:32.20Pace5:41.47
Recovery jog.
Split 3:Distance1.500Time8:40.10Pace5:46.73
Cumilative:Distance3.000Time17:12.30Pace5:44.10
Tempo at a more reasonable pace to the finish.
 
Leg 3:Distance1.690Time14:43.70Pace8:42.90
Cool-down with Benjamin.
Leg 4:Distance0.180Time2:00.20Pace11:07.78
Warm-up with little boys.
Leg 5:Distance1.000Time5:58.50Pace5:58.50
Joseph's epic chinchilla run. We opened with 89, then 91. I became concerned that we might not make it, but Joseph found another gear running the next lap in 89, which drop Jacob, and then kicked in 87. I think this was the best paced mile in Joseph's running history.
Leg 6:Distance1.000Time9:38.60Pace9:38.60
I took the boys to Hobbytown last week and Stephen saw a remote-controlled dump truck for $89 and asked if he could have it. I told him he could if he broke 10:00 in the mile think it would not happen for a few months. Last night he asked me if he could could come to track. I was planning on him running a shorter distance. But right before we started he insisted on getting him dump truck. I explained to him he would have to run 4 laps and a little extra, and fast, and without holding a hand. That did not faze him.

To my great surprise he pulled it off! First lap in 2:19, then 2:26 setting 800 PR of 4:45 en route, then 2:25, and 2:24 for the last lap with the balance going towards the 9.34 meter tax.
Leg 7:Distance0.124Time1:25.20Pace11:27.10
400 meter time trial with Julia. She lacked energy. I gave her instructions to eat more nuts, raisins, and other iron-rich foods, as well as try to take naps in the afternoon. For a heuristic iron test, I told her to run a quarter every day in the middle of her regular run targeting 95 and see how it feels. If she feels out of breath, eat/sleep with more diligence.
Leg 8:Distance1.000Time7:27.50Pace7:27.50
William's mile time trial. His goal was to beat Jacob's 5 year old record of 7:34. William was only 3 days away from his birthday, so this was his chance. I knew he had the physical ability, but finding the mental grit at that age, and especially some someone with William's personality can be hard. But he pulled it off.

He opened with 1:47 in spite of tripping and falling 200 meters into it and losing a couple of seconds. Second lap in 1:52, then 1:51, and 1:54. With a little bit more mental toughness this would have been sub-7:20, but 7:27 is still an excellent result - this is our 5 and under family record.
Leg 9:Distance0.120Time1:08.20Pace9:28.33
Short cool-down with the little boys to the car. Julia, Joseph, and Jacob ran home.

Black Crocs Miles: 12.80
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Wed, Oct 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-10-22 06:58:25
Workout Totals: Distance12.100Time1:36:06.00Pace7:56.53
12 total. Kids ran their usual distances.
Leg 1:Distance9.100Time1:11:38.00Pace7:52.31
With Benjamin.
Leg 2:Distance3.000Time24:28.00Pace8:09.33
With Joseph and Jacob.

Black Crocs Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Oct 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.720.002.250.7512.72

Fast Running Friend Workout - 2014-10-23 08:37:36
Workout Totals: Distance12.717Time1:37:08.80Pace7:38.35
12 total. Little kids ran their usual distances. Benjamin and I did a workout. Benjamin set the family record for the 3 mile down the Provo Canyon course of 15:06. The old record was 15:15 and it was mine. I could only keep up for the first 0.75. With the assumption of the same endurance he had when he was 14, this would predict 1:11:33 on the UVM half course. This is perhaps not too far off as his endurance has not improved much if at all over the last year - which is not unusual for this age.
Leg 1:Distance4.950Time40:48.70Pace8:14.69
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:43.20Pace5:34.40
3 mile tempo run. Did the first 0.75 with Benjamin, he started to gap me towards the end, and I felt I could not keep the pace, so I eased off, rested about a mile at 6:00 pace, then picked it up to around 5:40. The mile splits were 5:15, 5:50, 5:38. Benjamin ran 15:06 with the splits of 4:59, 5:02, 5:05.
Split 1:Distance0.750Time3:46.50Pace5:02.00
Cumilative:Distance0.750Time3:46.50Pace5:02.00
Split 2:Distance2.250Time12:56.70Pace5:45.20
Cumilative:Distance3.000Time16:43.20Pace5:34.40
 
Leg 3:Distance0.457Time3:55.10Pace8:34.44
Cool-down with Benjamin.
Leg 4:Distance1.310Time11:14.80Pace8:35.11
More cool-down.
Leg 5:Distance3.000Time24:27.00Pace8:09.00
With Joseph and Jacob.

Black Crocs Miles: 12.71
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Oct 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.000.0014.70

Fast Running Friend Workout - 2014-10-24 07:02:35
Workout Totals: Distance14.700Time1:55:26.60Pace7:51.20
Total of 14.5. Kids ran their usual distances. Jenny passed the heuristic iron test by running 1 mile in 6:49. This is not her PR, in fact, quite a bit slower, but it shows that things are better than they were a couple of months ago.
Leg 1:Distance9.200Time1:11:31.60Pace7:46.48
With Benjamin.
Leg 2:Distance3.000Time22:53.30Pace7:37.77
With Joseph and Jacob - they were on the move today.
Leg 3:Distance0.500Time5:28.70Pace10:57.40
With Stephen and Jenny.
Leg 4:Distance1.000Time6:49.10Pace6:49.10
With Jenny. We did this on our out and back "little boy" course. The splits were 1:44, 1:44, 1:42, 1:39.
Leg 5:Distance1.000Time8:43.90Pace8:43.90
With William.

Black Crocs Miles: 14.70
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Oct 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.059.240.000.0020.29

Fast Running Friend Workout - 2014-10-25 10:26:46
Workout Totals: Distance20.293Time2:23:40.00Pace7:04.78
Total of 20. Benjamin did 11.5, Joseph did 4, Jacob 3, William 1, Stephen 0.6, Julia 2, Jenny 4. We did a time trial at the Orem High Track. Joseph got a PR in 2000 - 7:39.8, Jacob got a PR in the mile - 6:10.2
Leg 1:Distance0.072Time0:42.00Pace9:43.33
Warm-up
Leg 2:Distance0.062Time0:35.30Pace9:29.35
Stephen's botched 400 meter time trial.
Leg 3:Distance0.000Time0:01.80Pace0:00.00
Misfire of the button
Leg 4:Distance0.119Time1:01.50Pace8:36.81
Warm-up.
Leg 5:Distance1.240Time7:39.80Pace6:10.81
Joseph and Jacob's time trial. Joseph ran 2000, Jacob did the mile. Both got breakthrough PRs. We opened with 91, then 94, and 92 - 4:37 at 1200. Then Jacob kicked in 90 and finished with a 12 second mile track PR. The balance went towards the 9.34 meter tax.

Joseph was smarter this time. When Jacob started to kick he hung back and ran a 92, but then kicked in 90 and was rewarded with a 16+ second 2000 PR. I was quite excited about this performance because this means that he should be able to break 12:00 in 3000 which is a right of passage of sorts, and a sub-20:00 5 K is knocking on the door as well.

Jacob's record is also quite significant. It is the fastest any of our kids have ever run at the age of 8, and it means that we will probably see a sub-6:00 before he is 9.
Split 1:Distance1.000Time6:10.30Pace6:10.30
Cumilative:Distance1.000Time6:10.30Pace6:10.30
Jacob's mile.
Split 2:Distance0.240Time1:29.50Pace6:12.92
Cumilative:Distance1.240Time7:39.80Pace6:10.81
The last 0.24. I eased off so that Joseph could catch up, then helped him kick.
 
Leg 6:Distance0.600Time5:50.00Pace9:43.33
With Stephen.
Leg 7:Distance2.000Time17:14.40Pace8:37.20
With Joseph and Jacob (Jacob ran only 1 mile).
Leg 8:Distance3.500Time26:47.10Pace7:39.17
With Benjamin - warm-up.
Leg 9:Distance8.000Time47:26.00Pace5:55.75
Death-march tempo run with Benjamin. It got a little warm, and it was in the middle of the day which made it hard. Benjamin was having stomach issues, I was just feeling tired. But we survived.
Leg 10:Distance4.700Time36:22.10Pace7:44.28
Death-march to get the car.

Black Crocs Miles: 20.29
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Sun, Oct 26, 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: 1.00Total Sleep Time: 9.00
Mon, Oct 27, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-10-27 06:58:45
Workout Totals: Distance12.000Time1:33:45.60Pace7:48.80
12 total. Kids ran usual distances except for Julia who was having foot problems. She ran only 1 mile.
Leg 1:Distance9.000Time1:10:21.30Pace7:49.03
With Benjamin.
Leg 2:Distance3.000Time23:24.30Pace7:48.10
With Joseph and Jacob.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Oct 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.310.000.000.1212.43

Fast Running Friend Workout - 2014-10-28 08:12:49
Workout Totals: Distance12.436Time1:39:34.50Pace8:00.42
Total of 12. Benjamin ran 800 meter time trial in 2:10.0 - new PR. I was happy with that since we had done no middle distance speed training in about 6 months. It was also windy. The big positive was that he opened in 61.3 and felt reasonably comfortable. Then a big bear jumped on him, which I was actually expecting and I know how to fix - middle distance work. I am sensing, though, that what he needs is 12x400 with 200 recovery in 70 seconds down the canyon. Cannot quite verbalize why exactly, but the basic idea is to connect raw speed and general endurance with a bridge of sorts.

Benjamin was very tired after the 800 and ran only 6. Julia had a foot problem and ran only 1.5. Other kids ran their usual distances.
Leg 1:Distance1.616Time13:42.90Pace8:29.22
Warm-up with Benjamin, two 100 meter strides.
Split 1:Distance1.050Time8:35.00Pace8:10.48
Cumilative:Distance1.050Time8:35.00Pace8:10.48
Split 2:Distance0.062Time0:16.30Pace4:22.90
Cumilative:Distance1.112Time8:51.30Pace7:57.79
Split 3:Distance0.062Time0:43.00Pace11:33.55
Cumilative:Distance1.174Time9:34.30Pace8:09.18
Split 4:Distance0.062Time0:16.60Pace4:27.74
Cumilative:Distance1.236Time9:50.90Pace7:58.07
Split 5:Distance0.380Time3:52.00Pace10:10.53
Cumilative:Distance1.616Time13:42.90Pace8:29.22
Leg 2:Distance0.280Time2:10.00Pace7:44.29
Benjamin's 800. Splits are below. I ran back and forth on the diagonal to take/announce the splits.
Split 1:Distance0.070Time0:30.20Pace7:11.43
Cumilative:Distance0.070Time0:30.20Pace7:11.43
Split 2:Distance0.070Time0:31.10Pace7:24.29
Cumilative:Distance0.140Time1:01.30Pace7:17.86
Split 3:Distance0.070Time0:34.70Pace8:15.71
Cumilative:Distance0.210Time1:36.00Pace7:37.14
Split 4:Distance0.070Time0:34.00Pace8:05.71
Cumilative:Distance0.280Time2:10.00Pace7:44.29
Leg 3:Distance1.000Time10:01.40Pace10:01.40
Cool-down with Benjamin. He was wiped out after that 800. I was concerned that with the cold weather, the wind, and the fatigue he might get sick, so I had him rest afterwards and run less today than we planned. He ran the remaining miles alone after some rest.
Leg 4:Distance3.000Time23:27.10Pace7:49.03
With Joseph and Jacob.
Leg 5:Distance1.000Time8:28.60Pace8:28.60
With William.
Leg 6:Distance0.500Time5:03.40Pace10:06.80
With Stephen.
Leg 7:Distance3.000Time21:33.00Pace7:11.00
From carshop to the house.
Leg 8:Distance2.040Time15:08.10Pace7:25.15
Extra distance alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Oct 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-10-29 06:56:40
Workout Totals: Distance12.100Time1:33:36.40Pace7:44.17
12 total, kids ran their usual distances with the exception of Julia who did only 1 mile due to the foot problem.
Leg 1:Distance9.100Time1:10:39.00Pace7:45.82
With Benjamin
Leg 2:Distance3.000Time22:57.40Pace7:39.13
With Joseph and Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Burt on Mon, Nov 03, 2014 at 20:05:16 from 184.101.220.34

Ah, poor Sasha was on the Lone Faithfuls. What's your algorithm for Lone Faithfuls?

From Sasha Pachev on Tue, Nov 04, 2014 at 13:38:08 from 192.168.1.1

Burt - Lone Faithfuls are runners that have recently updated their blogs that have the fewest comments. I suppose I have been hitting that list because I have been posting my workouts but they are rather boring, and I also post them late. I also have rarely been commenting on other people's blogs, which tends to reduce comments on your own.

From Burt on Tue, Nov 04, 2014 at 13:44:06 from 184.101.220.34

Yeah. That happens.

Thu, Oct 30, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.002.0012.00

Fast Running Friend Workout - 2014-10-30 08:53:20
Workout Totals: Distance12.000Time1:31:18.30Pace7:36.53
12 total. Kids ran usual distances with the exception of Julia who did 1.5 miles. I did a 2 mile tempo run with Benjamin. It was a light one for him and a hard one for me. We did 10:36 with even splits. It occurred to me that I am at least one of the few if not the only one competitive masters runner who has the luxury of having his teenage son pace him in workouts. Definitely the only one in Utah of those who have been showing up in local races.
Leg 1:Distance4.700Time37:49.90Pace8:02.96
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:36.20Pace5:18.10
Tempo run with Benjamin down the Provo Canyon. His assignment was to make sure I broke 10:40, and he was successful. Our splits by 0.5 were 2:39, 2:39, 2:40, 2:38.
Leg 3:Distance2.300Time18:59.30Pace8:15.35
Cool-down with Benjamin.
Leg 4:Distance3.000Time23:52.90Pace7:57.63
With Joseph and Jacob. It seems they cannot run slower than 8:00 anymore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Fri, Oct 31, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-10-31 07:10:36
Workout Totals: Distance12.040Time1:35:47.90Pace7:57.40
Total of 12. Kids ran reduced distances to be fresh for the USATF Utah Cross Country Championship tomorrow.
Leg 1:Distance7.000Time54:22.00Pace7:46.00
With Benjamin.
Leg 2:Distance2.040Time16:57.30Pace8:18.68
With Joseph and Jacob. They finally were able to slow down to a pace that was slower than 8:00.
Leg 3:Distance1.000Time8:31.60Pace8:31.60
With William.
Leg 4:Distance0.500Time5:28.20Pace10:56.40
With Stephen.
Leg 5:Distance1.500Time10:28.80Pace6:59.20
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Nov 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.001.863.1111.87

Fast Running Friend Workout - 2014-11-01 11:02:10
Workout Totals: Distance11.867Time1:52:05.60Pace9:26.75
Today was the cross-country day at the Kiwani's Park. The conditions were windy. I raced the Utah USATF masters championship in the in the 5 K and won with 18:52, which earned me $30. Benjamin won the 15-16 year old race with 17:42. Jenny ran 4 K in 21:40 - not an exceptional result but perhaps OK for the still low iron and the windy day. Julia has issues with the foot and could only manage 15:01 in the 3 K. Joseph was third in the 9-10 division in the 3 K with 12:38 - got beat by Jayden Fitzgerald (12:04), and just barely by 0.1 by his arch-rival James Harrison at the finish line. Jacob won the 8 and under division with 8:30. William ran 10:33 in the same race, but he ended up adding some distance by taking the corners too wide and doing a slalom around the flags in the home stretch. Speaking of which Joseph also added some distance, which perhaps cost him the second place.

More details to follow.
Leg 1:Distance1.860Time15:01.20Pace8:04.52
Ran as the official rabbit for the 11-12 age group in the 3000, then waited for Julia to finish. Had to run fast at the start because they were right on my tail, but then I had kept the effort for too long and opened too much of a gap, so then I had to slow down.
Split 1:Distance1.860Time11:37.70Pace6:15.11
Cumilative:Distance1.860Time11:37.70Pace6:15.11
Rabbit work.
Split 2:Distance0.000Time3:23.50Pace0:00.00
Cumilative:Distance1.860Time15:01.20Pace8:04.52
Cheering for Julia.
Leg 2:Distance2.000Time21:40.50Pace10:50.25
Cheered for Jenny. I will put all of my cheering running from place to place under this entry and call it 2 miles.
Leg 3:Distance0.000Time17:42.00Pace0:00.00
Benjamin's race. He was with another boy named Joe for the first 2 miles or so, then I told him it was time to move and he did. His splits by checkpoints of unknown distance - 2:29, 12:23 (9:54), and 17:42 (5:19). Joe was 12:30 at the second checkpoint , but ended up running 18:56 (6:26) - I thought, wow he really lost it there until I had raced myself - see below.
Leg 4:Distance3.107Time18:52.80Pace6:04.60
My race. Anthony, Nate Hornok, and Steve Shepherd went ahead, I ran with Mark Payne. Anthony and Nate were 2:24 at the magic checkpoint, Mark and I had 2:46, but then all three of them missed the turn, and they did not catch us for another 3 minutes or so. I was able to drop Mark around 1.5 mark and started building the gap. My split at the next checkpoint was 12:46 (7:00), and my last split was 6:06 vs Benjamin's 5:19. So yes, Joe did slow down, but not by as much as I thought. Benjamin really turned up the heat in that last mile in spite of the wind, that is where the gap came from.
Leg 5:Distance0.900Time7:02.30Pace7:49.22
Cool-down with Nate.
Leg 6:Distance4.000Time31:46.80Pace7:56.70
Some extra distance with Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Nov 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had Mary's blessing. Afterwards Sarah's family came to our house for dinner.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Mon, Nov 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-11-03 07:03:42
Workout Totals: Distance12.000Time1:29:50.40Pace7:29.20
Total of 12. Kids ran their usual distances with the exception of Julia who ran only 1 mile due to her foot problem.
Leg 1:Distance9.000Time1:06:23.00Pace7:22.56
With Benjamin.
Leg 2:Distance3.000Time23:27.40Pace7:49.13
With Joseph and Jacob. Sub-8:00 training pace for them used to be rare, now it is becoming more of a rule than an exception.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Nov 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.350.000.001.5013.85

Fast Running Friend Workout - 2014-11-04 07:50:42
Workout Totals: Distance13.850Time1:56:46.10Pace8:25.86
Benjamin did 2x(6x0.25) in the canyon with 200 meter jog in between the intervals, and about a mile jog in between the sessions. I did every other one with him. Kids ran usual distances with the exception of Julia - she ran only 1.5 miles. Her foot is getting better, but now she feels like she's been catching a cold.
Leg 1:Distance3.000Time23:55.30Pace7:58.43
With Joseph and Jacob.
Leg 2:Distance4.100Time32:00.90Pace7:48.51
Warm-up with Benjamin.
Leg 3:Distance6.750Time1:00:49.90Pace9:00.73
Workout with Benjamin. He averaged around 70 for the first 9, then did 66, 67, 63. On a few of those I fell back by a second, so his splits were about 0.5-1 second faster on average.
Split 1:Distance0.250Time1:09.50Pace4:38.00
Cumilative:Distance0.250Time1:09.50Pace4:38.00
Split 2:Distance0.400Time4:07.30Pace10:18.25
Cumilative:Distance0.650Time5:16.80Pace8:07.38
Split 3:Distance0.250Time1:10.70Pace4:42.80
Cumilative:Distance0.900Time6:27.50Pace7:10.56
Split 4:Distance0.400Time4:56.70Pace12:21.75
Cumilative:Distance1.300Time11:24.20Pace8:46.31
Split 5:Distance0.250Time1:11.10Pace4:44.40
Cumilative:Distance1.550Time12:35.30Pace8:07.29
Split 6:Distance1.100Time11:03.20Pace10:02.91
Cumilative:Distance2.650Time23:38.50Pace8:55.28
Split 7:Distance0.250Time1:11.80Pace4:47.20
Cumilative:Distance2.900Time24:50.30Pace8:33.90
Split 8:Distance0.400Time5:06.10Pace12:45.25
Cumilative:Distance3.300Time29:56.40Pace9:04.36
Split 9:Distance0.250Time1:11.20Pace4:44.80
Cumilative:Distance3.550Time31:07.60Pace8:46.08
Split 10:Distance0.400Time5:14.30Pace13:05.75
Cumilative:Distance3.950Time36:21.90Pace9:12.38
Split 11:Distance0.250Time1:09.40Pace4:37.60
Cumilative:Distance4.200Time37:31.30Pace8:56.02
Benjamin had 67 on this one.
Split 12:Distance2.550Time23:18.60Pace9:08.47
Cumilative:Distance6.750Time1:00:49.90Pace9:00.73
Back to the house.
 

Black Crocs Miles: 13.85
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Nov 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2014-11-05 06:56:45
Workout Totals: Distance13.000Time1:40:08.50Pace7:42.19
Total of 13 today. Kids ran their usual distances except Julia ran just 1 mile not feeling too well, and Joseph did 4.
Leg 1:Distance9.000Time1:09:11.40Pace7:41.27
With Benjamin.
Leg 2:Distance3.000Time23:02.90Pace7:40.97
With Joseph and Jacob. They started out slower than usual (for the last couple of weeks), but then they made up with vengeance over the last 1.5 in 10:42, and that stretch is not easy - rolling hills.
Leg 3:Distance1.000Time7:54.20Pace7:54.20
One more with Joseph.

Black Crocs Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Nov 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.920.000.000.2211.14

Fast Running Friend Workout - 2014-11-06 08:35:12
Workout Totals: Distance11.142Time1:30:09.90Pace8:05.54
Day of time trials. Little boys wanted to earn prizes, and I wanted to see what Benjamin could do in the 800 on a warmer day for another data point. Benjamin ran 2:08.1, Joseph 800 2:50.5, Jacob 800 2:51.7, William 800 3:28.4, Stephen 400 2:11.3 - all got PRs. Jenny felt Julia's cold so I had her run only 2 miles. Julia felt a little better and ran 2 as well. Details below.
Leg 1:Distance0.450Time4:16.90Pace9:30.89
Warm-up
Leg 2:Distance0.497Time2:51.70Pace5:45.47
Joseph and Jacob's 800 time trial. Benjamin paced Joseph, I paced Jacob. The first 200 was rather slow - 42 for Joseph, 43 for Jacob. I told Joseph to speed up, he surged for 50 meters or so, but then slowed down. Both of them ran 44 for the next 200. Benjamin and I yelled at them to speed up warning them that if they did not they would miss the record, and both of them shifted gears. Next 200 in 43 for both, and then they both kicked in 41 and got their PRs. Joseph got 2:50.5, Jacob 2:51.7.
Leg 3:Distance0.497Time3:28.40Pace6:59.32
William's 800 time trial. Benjamin, Joseph, and Jacob helped with the pace. He opened in 49, then 50 - 1:39 at the 400 which is his new 400 PR. Then all of a sudden he slowed down and his next 200 was 55, and he did not have much of a kick - only 54. A new PR, but I think he is still learning how to push himself - I could tell that physically he did have another gear, but perhaps not mentally - he is still only 6.
Leg 4:Distance0.248Time2:11.30Pace8:49.44
Stephen's 400 meter time trial. Benjamin helped with the pace. Stephen opened with 29, but then lost concentration, while is not uncommon for a 4 year old, and just coasted to the finish. Still a new PR.
Leg 5:Distance0.716Time7:43.80Pace10:47.77
Jogging and strides with Benjamin.
Split 1:Distance0.310Time3:00.00Pace9:40.65
Cumilative:Distance0.310Time3:00.00Pace9:40.65
Split 2:Distance0.062Time0:16.10Pace4:19.68
Cumilative:Distance0.372Time3:16.10Pace8:47.15
Split 3:Distance0.062Time0:51.10Pace13:44.19
Cumilative:Distance0.434Time4:07.20Pace9:29.59
Split 4:Distance0.032Time0:16.20Pace8:26.25
Cumilative:Distance0.466Time4:23.40Pace9:25.24
Split 5:Distance0.250Time3:20.40Pace13:21.60
Cumilative:Distance0.716Time7:43.80Pace10:47.77
 
Leg 6:Distance0.334Time2:08.10Pace6:23.53
Benjamin's time trial. He opened more conservatively this time in 63.8, but then held on in the second lap with the help of a 31.3 final 200. I gave him splits for the first lap and ran the first 200 of the second lap with him.
Split 1:Distance0.070Time0:31.20Pace7:25.71
Cumilative:Distance0.070Time0:31.20Pace7:25.71
Split 2:Distance0.070Time0:32.60Pace7:45.71
Cumilative:Distance0.140Time1:03.80Pace7:35.71
Split 3:Distance0.124Time0:33.00Pace4:26.13
Cumilative:Distance0.264Time1:36.80Pace6:06.67
Split 4:Distance0.070Time0:31.30Pace7:27.14
Cumilative:Distance0.334Time2:08.10Pace6:23.53
 
Leg 7:Distance0.400Time3:31.20Pace8:48.00
Cool-down to the car.
Leg 8:Distance6.000Time47:48.40Pace7:58.07
With Benjamin.
Leg 9:Distance1.000Time7:26.10Pace7:26.10
Alone.
Leg 10:Distance1.000Time8:44.00Pace8:44.00
With Julia.

Black Crocs Miles: 11.14
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Nov 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-11-07 06:59:37
Workout Totals: Distance12.100Time1:33:50.60Pace7:45.34
Total of 12. Kids ran their usual distances with the exception of Jenny and Julia who ran reduced mileage due to sore throats.
Leg 1:Distance9.100Time1:10:34.60Pace7:45.34
With Benjamin.
Leg 2:Distance3.000Time23:16.00Pace7:45.33
With Joseph and Jacob.

Black Crocs Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Nov 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.107.000.000.0020.10

Fast Running Friend Workout - 2014-11-08 09:21:13
Workout Totals: Distance20.100Time2:25:48.10Pace7:15.23
20 mile run today. Benjamin did 14. We did a 7 mile tempo run down the canyon. Kids ran their usual distances with the exception of Julia who is still recovering, but was able to run 2 miles.
Leg 1:Distance5.400Time43:19.50Pace8:01.39
Warm-up uphill with Benjamin from the Canyon Glen Park to the magic spot in the South Fork.
Leg 2:Distance7.000Time40:59.20Pace5:51.31
Tempo run with Benjamin. We were originally planning on 10, but he was feeling fatigued and he had been exposed to some cold air during the "warm-up" which was more of a freeze-up, so we decided to cut it down to be safe and ran back to the car instead of to the house.
Leg 3:Distance1.700Time14:25.70Pace8:29.24
Back to the car with Benjamin.
Leg 4:Distance1.000Time8:46.70Pace8:46.70
With Julia.
Leg 5:Distance4.500Time33:33.80Pace7:27.51
Alone.
Leg 6:Distance0.500Time4:43.20Pace9:26.40
With Stephen. He got a new record. His splits were 2:24/2:19.

Black Crocs Miles: 20.10
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Sun, Nov 09, 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
Mon, Nov 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-11-10 07:31:15
Workout Totals: Distance12.000Time1:38:05.60Pace8:10.47
12 total, kids ran their usual distances.
Leg 1:Distance9.000Time1:13:50.90Pace8:12.32
With Benjamin.
Leg 2:Distance3.000Time24:14.70Pace8:04.90
With Joseph and Jacob.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Nov 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.710.000.001.8813.59

Fast Running Friend Workout - 2014-11-11 08:37:51
Workout Totals: Distance13.586Time1:52:19.10Pace8:16.03
Did a workout with Benjamin today. Kids ran their usual distances except for Julia who did only 2 miles. Benjamin did 5x1000 in the canyon with 400 recovery between the first 4 intervals, and 1000 before the last one. Part of the reason for the longer recovery was that we were out of distance, part that I wanted him to get more rest. I did 600s with him. Benjamin's target was 3:00, he stuck to it more or less - 3:00, 2:59, 2:59, 3:03, 3:01.
Leg 1:Distance4.100Time33:30.20Pace8:10.29
Warm-up with Benjamin.
Leg 2:Distance6.486Time56:00.00Pace8:38.04
Workout.
Split 1:Distance0.375Time1:49.80Pace4:52.80
Cumilative:Distance0.375Time1:49.80Pace4:52.80
Split 2:Distance0.511Time4:23.10Pace8:34.87
Cumilative:Distance0.886Time6:12.90Pace7:00.88
Split 3:Distance0.375Time1:49.20Pace4:51.20
Cumilative:Distance1.261Time8:02.10Pace6:22.32
Split 4:Distance0.375Time4:54.30Pace13:04.80
Cumilative:Distance1.636Time12:56.40Pace7:54.57
Split 5:Distance0.375Time1:47.80Pace4:47.47
Cumilative:Distance2.011Time14:44.20Pace7:19.68
Split 6:Distance0.375Time5:13.80Pace13:56.80
Cumilative:Distance2.386Time19:58.00Pace8:22.10
Split 7:Distance0.375Time1:50.90Pace4:55.73
Cumilative:Distance2.761Time21:48.90Pace7:54.07
Split 8:Distance0.750Time9:31.00Pace12:41.33
Cumilative:Distance3.511Time31:19.90Pace8:55.43
Split 9:Distance0.375Time1:54.40Pace5:05.07
Cumilative:Distance3.886Time33:14.30Pace8:33.20
Benjamin started too slow on this one, but then kicked in 67.
Split 10:Distance2.600Time22:45.70Pace8:45.27
Cumilative:Distance6.486Time56:00.00Pace8:38.04
 
Leg 3:Distance3.000Time22:48.90Pace7:36.30
With Joseph and Jacob.

Black Crocs Miles: 13.59
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Nov 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-11-12 07:00:05
Workout Totals: Distance12.000Time1:32:43.40Pace7:43.62
12 total. Kids ran their usual distances except for Julia - she did 2 miles, I think.
Leg 1:Distance9.000Time1:09:41.60Pace7:44.62
With Benjamin.
Leg 2:Distance3.000Time23:01.80Pace7:40.60
With Joseph and Jacob.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Nov 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.7512.55

Fast Running Friend Workout - 2014-11-13 08:41:47
Workout Totals: Distance12.555Time1:39:37.60Pace7:56.11
Did a mostly easy run with a fast interval of 0.75 in 3:51. Was able to keep up with Benjamin up to about 700 meters as he ran 1.25 down the canyon in 6:02. Jenny ran 4.7, Julia did 2, other kids ran their usual distances.
Leg 1:Distance4.805Time37:43.90Pace7:51.16
Ran this part with Benjamin and Jenny. We started at the Canyon Glen Park and ran home. It was cold and windy, I was shivering. Nevertheless we did the workout we were planning on. Benjamin managed 6:02 for 1.25 in spite of the conditions. His opening quarter was 75, but then he sped up and ran the last mile in 4:47.

When we were done we ran back to Jenny. She was able to hold around 8:00 average for the whole run. I consider this to be a good sign.
Split 1:Distance1.150Time8:56.70Pace7:46.70
Cumilative:Distance1.150Time8:56.70Pace7:46.70
Warm-up with Benjamin and Jenny. Or maybe a cool-up - I was shivering when we finished.
Split 2:Distance0.750Time3:51.30Pace5:08.40
Cumilative:Distance1.900Time12:48.00Pace6:44.21
The interval. The cold conditions made it harder. First quarter in 75 was manageable, but when Benjamin sped up to 72 I dropped back. My next quarter was 74, and I was down to 82 for the last one - the cold really got to me. I am finding that as I got older I have gotten more sensitive to the cold. The conditions that used to slow me down by maybe 5 seconds per mile now slow me down by as much as 20 and find myself unable to hold the pace as the run progresses.
Split 3:Distance2.905Time24:55.90Pace8:34.94
Cumilative:Distance4.805Time37:43.90Pace7:51.16
Back to the house with Benjamin and Jenny.
 
Leg 2:Distance4.700Time37:23.00Pace7:57.23
With Benjamin back to the car.
Leg 3:Distance3.050Time24:30.70Pace8:02.20
With Joseph and Jacob. William and Julia ran the first mile with us.
Split 1:Distance1.000Time8:30.90Pace8:30.90
Cumilative:Distance1.000Time8:30.90Pace8:30.90
With Joseph, Jacob, William, and Julia. Joseph and Jacob ran a few seconds ahead.
Split 2:Distance2.050Time15:59.80Pace7:48.20
Cumilative:Distance3.050Time24:30.70Pace8:02.20
Caught up to Joseph and Jacob and finished the run with them.
 

Black Crocs Miles: 12.56
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Nov 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

Fast Running Friend Workout - 2014-11-14 07:11:06
Workout Totals: Distance12.600Time1:47:36.10Pace8:32.39
Usual easy run. Kids ran their usual distances with the exception of Julia - she did only 2. Very slippery in the canyon today.
Leg 1:Distance9.100Time1:18:45.70Pace8:39.31
With Benjamin. Took us forever to get through the run as we had to slow down a lot on the slippery surfaces.
Leg 2:Distance3.000Time24:00.40Pace8:00.13
With Joseph and Jacob. The snow had melted by then so we were able to go at normal speeds.
Leg 3:Distance0.500Time4:50.00Pace9:40.00
With Stephen.

Black Crocs Miles: 12.60
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Nov 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.150.000.000.0016.15

Fast Running Friend Workout - 2014-11-15 08:47:59
Workout Totals: Distance16.150Time2:06:36.00Pace7:50.34
16 total today. Benjamin did 14, Joseph 4, other kids ran their usual distances.
Leg 1:Distance4.010Time32:19.30Pace8:03.62
With Benjamin, Jacob, and Joseph.
Split 1:Distance3.000Time24:29.50Pace8:09.83
Cumilative:Distance3.000Time24:29.50Pace8:09.83
Dropped Jacob off at the end.
Split 2:Distance1.010Time7:49.80Pace7:45.15
Cumilative:Distance4.010Time32:19.30Pace8:03.62
Extra distance with Joseph and Benjamin.
 
Leg 2:Distance1.000Time8:28.50Pace8:28.50
With Benjamin and William.
Leg 3:Distance9.100Time1:10:31.90Pace7:45.04
With Benjamin.
Leg 4:Distance2.040Time15:16.30Pace7:29.17
Alone.

Black Crocs Miles: 16.15
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Sun, Nov 16, 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
Mon, Nov 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-11-17 07:19:21
Workout Totals: Distance12.040Time1:28:59.80Pace7:23.50
12 total. Jenny, and Benjamin ran their usual distances, but I had others run reduced distances as a prevention because Stephen got a fever. So Joseph, Jacob, and Julia ran 2.04, and William did 0.5. Stephen did not run.
Leg 1:Distance9.000Time1:04:31.60Pace7:10.18
With Benjamin.
Leg 2:Distance2.040Time16:57.00Pace8:18.53
With Joseph and Jacob.
Leg 3:Distance1.000Time7:31.20Pace7:31.20
First half with William, then turned around and caught up to Jenny.
Split 1:Distance0.500Time3:55.90Pace7:51.80
Cumilative:Distance0.500Time3:55.90Pace7:51.80
Split 2:Distance0.500Time3:35.30Pace7:10.60
Cumilative:Distance1.000Time7:31.20Pace7:31.20
 

Black Crocs Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Nov 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.530.003.000.0012.53

Fast Running Friend Workout - 2014-11-18 09:26:10
Workout Totals: Distance12.530Time1:36:40.80Pace7:42.95
Did a 3 mile tempo run with Benjamin. Kids ran their usual distances except for Stephen who did only 0.25 recovering from a fever.
Leg 1:Distance4.640Time38:30.50Pace8:17.95
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:45.90Pace5:35.30
3 mile tempo run down the canyon. Was able to stay with Benjamin in the first mile. His assignment was to start at some reasonable pace, and the accelerate with every mile. He ran 5:24, 5:15, 4:59. I did 5:24, 5:41, 5:40. Did not have much juice today.
Leg 3:Distance1.640Time15:33.00Pace9:28.90
Cool-down with Benjamin.
Leg 4:Distance3.000Time23:10.30Pace7:43.43
With Joseph and Jacob.
Leg 5:Distance0.250Time2:41.10Pace10:44.40
With Stephen.

Black Crocs Miles: 12.53
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Wed, Nov 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-11-19 07:28:12
Workout Totals: Distance12.000Time1:23:48.80Pace6:59.07
12 total. Kids ran usual distances.
Leg 1:Distance9.000Time59:54.60Pace6:39.40
With Benjamin. We started late so we ran faster than usual to get him to class on time.
Leg 2:Distance3.000Time23:54.20Pace7:58.07
With Joseph and Jacob.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Thu, Nov 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.001.2512.00

Fast Running Friend Workout - 2014-11-20 10:00:02
Workout Totals: Distance12.000Time1:31:20.40Pace7:36.70
Benjamin and I did 1.25 down the canyon. Benjamin broke 6:00 for the first time with 5:58. I got 6:36 starting out with him, and then running my best pace once I lost contact. Kids ran their usual distances.
Leg 1:Distance3.550Time27:34.10Pace7:45.94
Warm-up with Benjamin.
Leg 2:Distance1.250Time6:36.20Pace5:16.96
Ran the first 600 with Benjamin in 1:50, fell back, made it to 800 in 2:28 then ran my best pace which was around 5:25-30 for some time, hit 5:11 split at the mile, then plopped big time in the last quarter even though I tried to hold the pace - 85. Benjamin ran 5:58 with the splits of 74, 72, 72, 70, and 70.
Leg 3:Distance4.200Time34:49.90Pace8:17.60
Cool-down with Benjamin.
Leg 4:Distance3.000Time22:20.20Pace7:26.73
With Joseph and Jacob. They were on the move today.

Black Crocs Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Fri, Nov 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-11-21 07:05:24
Workout Totals: Distance12.100Time1:33:48.30Pace7:45.15
Total of 12. Kids ran their usual distances except for Julia - she was having foot issues (heel inflammation), was able to jog half a mile, then she had to bike.
Leg 1:Distance9.100Time1:09:59.90Pace7:41.53
With Benjamin.
Leg 2:Distance3.000Time23:48.40Pace7:56.13
With Joseph and Jacob.

Black Crocs Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Sat, Nov 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.100.000.000.0020.10

Fast Running Friend Workout - 2014-11-22 08:33:30
Workout Totals: Distance20.100Time2:38:37.80Pace7:53.52
Total of 20.1. Benjamin did 14.6, Julia was able to run 3, Joseph and Jacob did 4, Jenny 4, William 1, Stephen 0.5.
Leg 1:Distance4.000Time31:26.50Pace7:51.62
With Jacob and Joseph. Jacob ran 4 miles today for the first time and did quite well averaging a solid sub-8:00 on our hilly course.
Leg 2:Distance0.500Time5:20.80Pace10:41.60
With Stephen.
Leg 3:Distance1.000Time8:10.10Pace8:10.10
With William.
Leg 4:Distance14.600Time1:53:40.40Pace7:47.15
With Benjamin. We got rained on plus some hail for good measure.

Black Crocs Miles: 20.10
Night Sleep Time: 0.00Nap Time: 8.00Total Sleep Time: 8.00
Sun, Nov 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Was tired when I got home, took a nap.

Night Sleep Time: 8.00Nap Time: 1.50Total Sleep Time: 9.50
Mon, Nov 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.070.000.000.0012.07

Fast Running Friend Workout - 2014-11-24 07:04:50
Workout Totals: Distance12.070Time1:37:30.60Pace8:04.72
Usual run today - 12 miles. Kids ran their usual distances. We got some snow, so the pace was slower, but at least we could still move at reasonable speeds.
Leg 1:Distance9.070Time1:12:54.00Pace8:02.25
With Benjamin.
Leg 2:Distance3.000Time24:36.60Pace8:12.20
With Joseph and Jacob.

Black Crocs Miles: 12.07
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Tue, Nov 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2014-11-25 07:02:34
Workout Totals: Distance12.040Time1:34:09.30Pace7:49.21
12 total. Little kids were in taper mode today for the Thanksgiving race, but Benjamin and Jenny ran their regular distances. Benjamin and I did a mile interval down the canyon. He paced me. I ran 5:06.9, he was a little bit ahead with 5:05.
Leg 1:Distance5.700Time46:29.20Pace8:09.33
Warm-up with Benjamin.
Leg 2:Distance1.000Time5:06.90Pace5:06.90
Mile interval with Benjamin. My splits were 77, 76, 75, 78. He ran 5:05. Said he was feeling sluggish.
Leg 3:Distance2.300Time18:08.00Pace7:53.04
Cool-down with Benjamin.
Leg 4:Distance2.040Time16:18.60Pace7:59.71
With Joseph and Jacob.
Leg 5:Distance1.000Time8:06.60Pace8:06.60
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Nov 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.540.000.000.5010.04

Fast Running Friend Workout - 2014-11-26 08:36:37
Workout Totals: Distance10.040Time1:15:56.80Pace7:33.86
10 total. A mini-taper of sorts before the Thanksgiving race. Kids were in taper mode - Benjamin did 7, Jenny, Julia, Joseph, and Jacob 2, William 1, Stephen 0.5. Benjamin and I did a short interval to shake the legs out - 0.5 on the road by the house in 2:33.
Leg 1:Distance2.040Time16:04.30Pace7:52.70
With Joseph and Jacob.
Leg 2:Distance0.500Time3:54.50Pace7:49.00
With Benjamin.
Leg 3:Distance0.500Time2:33.50Pace5:07.00
With Benjamin.
Leg 4:Distance1.000Time8:17.30Pace8:17.30
With William.
Leg 5:Distance0.500Time5:24.70Pace10:49.40
With Stephen.
Leg 6:Distance5.500Time39:42.50Pace7:13.18
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Nov 27, 2014
Race: Orem Thanksgiving Earn Your Turkey 4 Miler which I suspect to be 3.96 (3.96 Miles) 00:22:33, Place overall: 12, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.510.003.960.0012.47

Fast Running Friend Workout - 2014-11-27 07:37:57
Workout Totals: Distance1.250Time9:39.30Pace7:43.44
Orem Earn Your Turkey 4 miler - 22:33, 12th overall, 1st master, earned a turkey. So did the rest of the family - Benjamin (3rd overall, 20:59.9), Jenny (4 miles, 30:39, 1st in 12-14), Julia (1 mile, 6;36, 1st in 11-12 girls), Joseph (1 mile, 6:00, 1st in 9-10, won the race outright, beat all older boys), Jacob (800, 2:51, first in 7-8) , and William (800, 3:28, first in 5-6) earn turkeys by winning the age division, Stephen got a pie for 2nd place (400 in 2:10), Matthew managed to win the youngest participant again even though he was a year older and finished 5th in the 100 meter dash in 47 s.
Leg 1:Distance1.250Time9:39.30Pace7:43.44
Fast Running Friend Workout - 2014-11-27 08:03:44
Workout Totals: Distance10.268Time1:13:10.60Pace7:07.60
 
Leg 1:Distance5.660Time37:10.00Pace6:33.99
My race, plus running back to pace Sarah.
Split 1:Distance3.960Time22:34.40Pace5:42.02
Cumilative:Distance3.960Time22:34.40Pace5:42.02
My race. The mile markers were messed up. I measured most of the course the next day so I know my splits.

So here is the chart:
 
Miles Feet Description My split Benjamin's Split
0.250 1320 east side of driveway of 776 w 165 s    
0.273 1444 corner of 165 s and 800 w    
0.463 2447 corner of 800 w and center 2:26  
0.500 2640 east end of house 775 w center    
0.750 3960 7 feet before the last tree on the MV High parking lot stretch    
0.953 5030 official mile marker 1 year 2014 5:08 4:59
0.955 5042 corner of center and 400 w    
0.966 5103 official mile 3 5:15 5:05
1.000 5280 5 feet after first green pole on 400 w    
1.250 6600 west end of 248 s 400 w    
1.440 7605 corner of 400 w and 400 s 8:01  
1.493 7882 0.5 to go mark year 2014    
1.500 7920 first green pole on 400 s    
1.688 8911 turn off to the finish    
1.750 9240 west end of house 650 w 400 s    
1.939 10238 corner of 400 s and 800 w    
1.953 10310 official 2 mile mark year 2014 10:51 10:21
2.000 10560 40 feet ahead of 25mph sign, start of side walk leading to enterance of 359 s 800 w    
2.233 11791 corner of 165 s and 800 w second loop    
2.926 15450 official mile marker 3 (2014) second loop 16:41 15:55
3.452 18229 0.5 to go mark (2014) second loop 19:44  
3.952 20869 Finish (did not measure this segment, assumed the distance from 0.5 to go to the finish was really 0.5) 22:34 20:59

 

according to my calculations Benjamin ran around 4:56 last mile. This is also confirmed by the fact that he gapped one competitor by about 40 seconds (5th place), and the other 20 seconds (4th place) over the last mile. I asked him why he did not go with the second place (Jayden Asay) when he made his move in the second mile. He said he felt the pace was fast (although the pace over that mile was only 5:17) and he did not want to risk his chances of making the turkey winning top 5. Then in the next mile the pace of the pack slowed down to 5:43 but he did not move because there was some headwind and he did not to lead. Then with 1 mile to go he was concerned that the runners he was with were more physically mature due to their age and would have a better kick, so he made a move which they could not match.
Split 2:Distance1.700Time14:35.60Pace8:35.06
Cumilative:Distance5.660Time37:10.00Pace6:33.99
Sarah finished in 36:17. I ran back to her and then paced her. Benjamin ran with me and paced Jenny.
 
Leg 2:Distance0.062Time0:47.80Pace12:50.97
With Matthew. He had quite a crowd of pacers - myself plus all of his siblings except Mary.
Leg 3:Distance0.248Time2:10.80Pace8:47.42
With Stephen. He had the ability to win, but not quite the drive. But his talent and training got him second place.
Leg 4:Distance0.498Time3:27.20Pace6:56.06
With Jacob, then waited for William to finish. Jacob crushed the competition - 36 second gap on second place with a new course record. William was third overall, just a second behind the 7-8 second place, and first in his division (5-6) - not sure by how much.
Split 1:Distance0.498Time2:50.20Pace5:41.77
Cumilative:Distance0.498Time2:50.20Pace5:41.77
Split 2:Distance0.000Time0:37.00Pace0:00.00
Cumilative:Distance0.498Time3:27.20Pace6:56.06
 
Leg 5:Distance1.000Time6:36.30Pace6:36.30
Paced Julia as Benjamin paced Joseph. Julia won her race and was 3rd overall losing only to Joseph and another boy.

Joseph, who is 9, did not take the lead of the 11-12 year old race until about half way through, but he ended up beating the next competitor by about 30 seconds. His time according to Benjamin's watch was 5:59, officially they had him at 6:00. When he finished we heard whispers that expressed a suspicion that he cut the course or started early - that was quite funny.
Leg 6:Distance2.800Time22:58.50Pace8:12.32
Back to the house with Benjamin.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Dave Taylor on Tue, Dec 02, 2014 at 14:39:43 from 50.198.183.21

Hey, it looks like you were following right behind me all the way for the first 2.5 miles, I am surprised because I slowed down so much after mile 1 :)

From Sasha Pachev on Tue, Dec 02, 2014 at 16:37:02 from 192.168.1.1

Dave - yes, I have lost fitness for some reason over the last couple of months even though I have been training.

From Dave Taylor on Wed, Dec 03, 2014 at 10:25:26 from 50.198.183.21

You need some nasty canyon runs. If you have a lunch hour free, I will be switching to MWF runs up Rock Canyon, the Y, Slate canyon, and Whiting for the winter. It's 25 minutes of upward brutality (interval style) followed by a nice leisurely pounding downhill run.

From Tom K on Wed, Dec 03, 2014 at 11:58:05 from 73.27.178.76

Your family earned 7 turkeys and a pie?! That's incredible! Congratulations, Pachev Family!

Fri, Nov 28, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

Fast Running Friend Workout - 2014-11-28 08:16:55
Workout Totals: Distance13.300Time1:42:00.70Pace7:40.20
13.3 total. Kids ran usual distances except for Jenny and Julia who were sore after the race.
Leg 1:Distance3.000Time22:48.80Pace7:36.27
With Joseph and Jacob.
Leg 2:Distance9.300Time1:10:51.30Pace7:37.13
With Benjamin.
Leg 3:Distance1.000Time8:20.60Pace8:20.60
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Nov 29, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.850.003.100.0019.95

Fast Running Friend Workout - 2014-11-29 08:49:50
Workout Totals: Distance19.955Time2:28:40.40Pace7:27.03
Total of 20. Benjamin did 14. Other kids ran their usual distances. Benjamin paced me through a 5000 time trial on the track at Orem High in 17:44.
Leg 1:Distance3.000Time23:01.40Pace7:40.47
With Joseph and Jacob.
Leg 2:Distance2.600Time20:40.90Pace7:57.27
Warm-up with Benjamin.
Leg 3:Distance3.105Time17:44.50Pace5:42.83
5000 time trial at Orem High Track. Benjamin paced me. Splits by 1000 below. This was a good fitness test which I think confirmed the result of the Thanksgiving race - somehow I have lost fitness and need to do something to regain it. I think with age I am getting more sensitive to disruptive events - lack of sleep, not eating meals on time, not doing enough speed work, running to slow on aerobic runs. Over the last year I have observed larger than normal fluctuations in performance in workouts and races that appear to relate to those things.
Split 1:Distance0.621Time3:30.50Pace5:38.97
Cumilative:Distance0.621Time3:30.50Pace5:38.97
Split 2:Distance0.621Time3:32.00Pace5:41.38
Cumilative:Distance1.242Time7:02.50Pace5:40.18
Split 3:Distance0.621Time3:30.70Pace5:39.29
Cumilative:Distance1.863Time10:33.20Pace5:39.88
Split 4:Distance0.621Time3:38.00Pace5:51.05
Cumilative:Distance2.484Time14:11.20Pace5:42.67
Split 5:Distance0.621Time3:33.30Pace5:43.48
Cumilative:Distance3.105Time17:44.50Pace5:42.83
Leg 4:Distance1.250Time10:53.40Pace8:42.72
Cool-down to the house with Benjamin.
Leg 5:Distance7.000Time54:13.00Pace7:44.71
More distance with Benjamin.
Leg 6:Distance3.000Time22:07.20Pace7:22.40
Alone. Death march at the end.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Kim on Wed, Dec 03, 2014 at 11:35:28 from 160.7.247.191

Hey Sasha....I don't do much socializing on here anymore but I just wanted to let you know that I still love this blog and am very happy that you continue to provide it for us! Merry Christmas to you and your cute family!

From Sasha Pachev on Thu, Dec 04, 2014 at 20:42:24 from 192.168.1.1

Kim - thanks. I forgot to mention in this entry that Nov 29th (the day of the entry) was our 18th wedding anniversary but in an interesting way you seemed to sense that something was up and posted your comment in the right place.

From Kim on Thu, Dec 04, 2014 at 21:02:12 from 160.7.247.191

Well congratulations to you and your cute Sarah! You are a fabulous couple with a great family! Hope to see you all around again sometime.

Sun, Nov 30, 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
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
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
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
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
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
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
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
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
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
From steve ash on Mon, Dec 15, 2014 at 16:06:58 from 65.130.164.121

Congrats to Benjamin! Sasha, what do you think he could do on a flat 5k right now? My prediction would be 15:42.

From Sasha Pachev on Mon, Dec 15, 2014 at 17:12:16 from 192.168.1.1

Steve:

That sounds reasonable. We'll find out if he can really do that in the Salt Lake Track Club Series. The problem right now is that while he may have the fitness his sensors are all messed up - he has wrong cues for telling if the pace is sustainable or not. So we end with stuff like thinking 5:10 is too fast about 1.25 miles into the race, then slowing down to 5:40 and then kicking in 4:56 in the Thanksgiving 4 miler, or gapping second place by more than a minute just over the last mile in the USATF Cross-Country 5 K.

The purpose of this workout was to get a little bit more practice running at 4:48 pace and get the mind to believe it is sustainable.

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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Comments
From Hobby Jogger Elite on Mon, Jan 05, 2015 at 13:22:03 from 128.187.214.250

Hopefully things are going well with you. Sorry I never got back to you about participants in our research here at BYU. It was crazy, we were actually just wrapping up a project and then we got slammed with finals. I also took a break from running, so didn't visit the site for a while. Also, I skimmed over some of your older training articles. Real good stuff!

Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3701.67104.22263.7561.624131.26
Green Crocs 6 Miles: 580.70Green Crocs 7 Miles: 1337.47Schwinn Double Stroller Miles: 29.02Saucony Type A Miles: 37.16Black Crocs Miles: 1482.33Nike Double Stroller Miles: 32.56Bare Feet Miles: 12.50White Crocs 1 Miles: 95.73
Night Sleep Time: 2183.50Nap Time: 43.00Total Sleep Time: 2226.50
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