Breaking the Wall

Salt Lake Track Club 5 K

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	3010.45
Saucony Type A Lifetime Miles:						640.15
Bare Feet Lifetime Miles:						450.37
Nike Double Stroller Lifetime Miles:						124.59
Brown Crocs 4 Lifetime Miles:						1334.06
Amoji 1 Lifetime Miles:						732.60
Amoji 2 Lifetime Miles:						436.69
Amoji 3 Lifetime Miles:						380.67
Lopsie Sports Sandals Lifetime Miles:						818.02
Lopsie Sports Sandals 2 Lifetime Miles:						637.27
Iprome Garden Clogs Lifetime Miles:						346.18
Beslip Garden Clogs Lifetime Miles:						488.26
Joybees 1 Lifetime Miles:						1035.60
Madctoc Clogs Lifetime Miles:						698.29
Blue Crocs Lifetime Miles:						1164.32
Kimisant Black Clogs Lifetime Miles:						720.62
Black Crocs 2023 Lifetime Miles:						1743.12
White Slip Resistant Crocs Lifetime Miles:						759.93

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3646.15	71.50	231.63	113.03	4062.31

White Crocs 1 Miles: 1650.32	Black Crocs Miles: 7.04	Nike Double Stroller Miles: 71.46	White Crocs 2 Miles: 1695.28	Saucony Type A Miles: 1.80	Black Crocs 2 Miles: 103.96

Night Sleep Time: 1963.00	Nap Time: 118.00	Total Sleep Time: 2081.00

Thu, Jan 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.00	12.50

Fast Running Friend Workout - 2015-01-01 08:59:47
Workout Totals: Distance12.500Time1:44:35.10Pace8:22.01
Total of 12.5. Kids ran their usual distances.
Leg 1:Distance8.000Time1:04:31.70Pace8:03.96
With Benjamin.
Leg 2:Distance4.000Time35:18.50Pace8:49.62
With Jenny, Julia, Joseph, Jacob, and William. William did 1, Joseph and Jenny 4, Jacob and Julia 3.
Leg 3:Distance0.500Time4:44.90Pace9:29.80
With Stephen.

White Crocs 1 Miles: 12.50

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Jan 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.00	12.50

Fast Running Friend Workout - 2015-01-02 09:54:20
Workout Totals: Distance12.500Time1:41:12.60Pace8:05.81
Total of 12.5. Kids ran their usual distances with the exception of Jenny who was not feeling well.
Leg 1:Distance8.000Time1:01:59.40Pace7:44.93
With Benjamin.
Leg 2:Distance3.000Time25:31.10Pace8:30.37
With Benjamin, Joseph, Jacob, Jenny, and Julia. Dropped off Benjamin and Jenny after 2 miles. Benjamin because he was already at 10, Jenny because she was not feeling well.
Leg 3:Distance1.000Time8:45.40Pace8:45.40
With William and Joseph.
Leg 4:Distance0.500Time4:56.70Pace9:53.40
With Stephen.

White Crocs 1 Miles: 12.50

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Jan 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.10	0.00	3.00	0.00	20.10

Fast Running Friend Workout - 2015-01-03 10:42:20
Workout Totals: Distance20.100Time2:32:51.30Pace7:36.28
Total of 20.1. Benjamin did 15.1, Jenny 3, Julia, Joseph, and Jacob 4, William 2, Stephen 0.5.
Leg 1:Distance1.000Time8:31.40Pace8:31.40
With William.
Leg 2:Distance1.000Time8:27.20Pace8:27.20
With William, Joseph, Jacob, and Julia.
Leg 3:Distance3.000Time26:45.10Pace8:55.03
Dropped off William, picked up Jenny.
Leg 4:Distance0.500Time5:09.60Pace10:19.20
With Stephen and Benjamin.
Leg 5:Distance14.600Time1:43:58.00Pace7:07.26
With Benjamin. We did a 3 mile tempo down the canyon towards the end. Both of us were low on fuel as it was later in the day already (2pm). I had eaten 2 bananas, Benjamin just had a drink of water since the morning. But we managed to average 5:42 in the tempo in spite of the snow in places (the trail was quite decent, although far from perfect) and the lack of fuel.
Split 1:Distance9.960Time1:13:12.10Pace7:20.97 Cumilative:Distance9.960Time1:13:12.10Pace7:20.97
Dump the glycogen miles.
Split 2:Distance3.000Time17:06.90Pace5:42.30 Cumilative:Distance12.960Time1:30:19.00Pace6:58.13
Tempo run.
Split 3:Distance1.640Time13:39.00Pace8:19.39 Cumilative:Distance14.600Time1:43:58.00Pace7:07.26
Cool-down back to the house.

White Crocs 1 Miles: 20.10

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sun, Jan 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Mon, Jan 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.00	0.00	11.50

Fast Running Friend Workout - 2015-01-05 07:02:43
Workout Totals: Distance11.500Time1:37:49.10Pace8:30.36
Total of 12.5. Kids ran their usual distances. New schedule for Benjamin - he will be doing 9 Mon,Wed,Fri, 12 Tue and Thu, and 15 on Sat. This works better with his school schedule. Speaking of school, Benjamin got 4.0 GPA in the Fall semester and will likely make the Dean's list again. Most of his classes were not easy - he took CS 235 (data structures in C++), Math 320 (computation and optimization), Math 321 (lab associated with Math 320), Math 344 (linear and non-linear analysis), Math 345 (lab of Math 344), Math 391R (Putnam seminar), and REL 122 (Book of Mormon). His math classes are part of the new BYU ACME (Applied Math Computational Emphasis) program that is quite interesting - they are learning a condensed version of math that would normally be taught in graduate and PhD courses and apply it as they go - each class has an associated lab where they write code in Python using the mathematical concepts they just learned. The program is not for the faint of heart - I think they had somewhere around 50% attrition rate this semester. But it does help if you live at home, your mom cooks for you, your dad makes sure you go to bed on time, and you do not have to worry about paying your bills. So I suppose you could argue Benjamin had an unfair advantage that overcompensated the fact that he is still only 15.
Leg 1:Distance8.000Time1:06:50.50Pace8:21.31
With Benjamin.
Leg 2:Distance3.000Time26:03.40Pace8:41.13
With Jenny, Julia, Joseph, and Jacob.
Leg 3:Distance0.500Time4:55.20Pace9:50.40
With Stephen.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jan 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.85	0.00	2.00	0.00	11.85

Fast Running Friend Workout - 2015-01-06 08:44:15
Workout Totals: Distance11.850Time1:30:22.50Pace7:37.59
12 total. Benjamin did all of it with me. Jenny did 4.5, William and Stephen their usual distances, Joseph and Jacob 4, Julia 3.2. Benjamin and I did a workout down the Provo Canyon - 2 miles, then long recovery then 1 mile.
Leg 1:Distance1.250Time10:07.60Pace8:06.08
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:59.30Pace5:29.65
2 mile tempo. Benjamin pulled me for the first 1.5 then sped up and ran the last 0.5 in 2:30 finishing in 10:43.
Leg 3:Distance1.300Time11:04.60Pace8:31.23
Recovery jog.
Leg 4:Distance1.000Time5:18.20Pace5:18.20
Another quick interval. Benjamin pulled me through the first 0.5 in 2:37, then shifted gears and ran the last 0.5 in 2:19. He had shed some clothes so he was able to go much faster.
Leg 5:Distance2.300Time19:20.40Pace8:24.52
Back to the house with Benjamin.
Leg 6:Distance4.000Time33:32.40Pace8:23.10
We picked up Julia, Joseph, and Jacob and ran 4 with them. Julia was not feeling well so we dropped her off at 3.2.

White Crocs 1 Miles: 11.85

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Jan 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.00	12.50

Fast Running Friend Workout - 2015-01-07 07:05:54
Workout Totals: Distance12.500Time1:36:09.80Pace7:41.58
12.5 total. Kids ran their usual distances.
Leg 1:Distance9.000Time1:08:41.10Pace7:37.90
With Benjamin.
Leg 2:Distance3.000Time22:37.00Pace7:32.33
With Joseph and Jacob. They were on the move today - last 1.5 at 7:03 pace average in spite of the snow in some places.
Leg 3:Distance0.500Time4:51.70Pace9:43.40
With Stephen.

White Crocs 1 Miles: 12.50

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Jan 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	3.00	0.00	12.00

Fast Running Friend Workout - 2015-01-08 08:41:23
Workout Totals: Distance12.000Time1:32:14.50Pace7:41.21
12 total. Kids ran their usual distances - except Benjamin did 12, Jenny 4.7, and Jacob 4.
Leg 1:Distance2.200Time18:08.30Pace8:14.68
Warm-up with Benjamin.
Leg 2:Distance5.800Time41:13.90Pace7:06.53
Workout with Benjamin.
Split 1:Distance3.000Time16:16.60Pace5:25.53 Cumilative:Distance3.000Time16:16.60Pace5:25.53
Benjamin pulled me through the first 2 miles in 5:21, 5:30, then kicked in 4:54 (2:31,2:23). I ran the last mile in 5:25. A decent run for me - better than anything I've done in the last 3 months or so. There was some snow and ice on the ground - probably cost me at least 10 seconds.
Split 2:Distance2.800Time24:57.30Pace8:54.75 Cumilative:Distance5.800Time41:13.90Pace7:06.53
With Benjamin.
Split 3:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance5.800Time41:13.90Pace7:06.53
Split button accident.

Leg 3:Distance4.000Time32:52.30Pace8:13.07
With Benjamin, Jenny, Julia, Joseph, and Jacob. Julia and Jenny did only 3.2.

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 1.00	Total Sleep Time: 8.00

Fri, Jan 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2015-01-09 07:23:44
Workout Totals: Distance13.000Time1:40:32.90Pace7:44.07
Total of 13. Kids ran their usual distanced with the exception of Stephen - his run slipped through the cracks in the morning commotion.
Leg 1:Distance9.000Time1:09:18.50Pace7:42.06
With Benjamin.
Leg 2:Distance3.000Time24:32.50Pace8:10.83
With Jenny, Julia, and Joseph.
Leg 3:Distance1.000Time6:41.90Pace6:41.90
Fast mile with Joseph to help him prepare for the 5 K.
Split 1:Distance1.000Time6:41.90Pace6:41.90 Cumilative:Distance1.000Time6:41.90Pace6:41.90
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance1.000Time6:41.90Pace6:41.90
Wrong split button hit.

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Jan 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.00	0.00	0.00	0.00	20.00

Fast Running Friend Workout - 2015-01-10 09:01:15
Workout Totals: Distance20.000Time2:42:44.90Pace8:08.25
Today was more of hike than a run because I ran the first 9 miles with kids that were not Benjamin, and on top of that Benjamin felt tired so we did not break 8:00 average for a while. Total of 20 for me. William did 2 miles, Stephen 1, Jenny, Julia, Joseph, and Jacob 4, Benjamin did 15.
Leg 1:Distance4.000Time32:45.70Pace8:11.42
With Joseph and Jacob. We hoped to be able to do a time trial at Orem High, but the track had a couple of snow drifts that you could run through, but we considered it unsuitable for a time trial. So we just ran 4 with the last mile fast on the roads.
Split 1:Distance3.000Time26:01.10Pace8:40.37 Cumilative:Distance3.000Time26:01.10Pace8:40.37
Warm-up.
Split 2:Distance1.000Time6:44.60Pace6:44.60 Cumilative:Distance4.000Time32:45.70Pace8:11.42
Fast mile at the end on the little boy course. Jacob impressed me with the 3:27-3:17 split and the last quarter in 96. Joseph finished about a second ahead of him.
Split 3:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.000Time32:45.70Pace8:11.42
Lap button accident.

Leg 2:Distance1.000Time10:37.40Pace10:37.40
With Stephen.
Leg 3:Distance2.040Time18:04.20Pace8:51.47
With Benjamin, Jenny, Julia, and William.
Leg 4:Distance2.040Time17:03.60Pace8:21.76
With Benjamin, Jenny, and Julia.
Leg 5:Distance10.920Time1:24:14.00Pace7:42.82
With Benjamin.

White Crocs 1 Miles: 20.00

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Sun, Jan 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. Took a much needed long nap when I got home.

Night Sleep Time: 8.00	Nap Time: 2.50	Total Sleep Time: 10.50

Mon, Jan 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	0.00	11.25

Fast Running Friend Workout - 2015-01-12 07:29:41
Workout Totals: Distance11.250Time1:29:21.20Pace7:56.55
Benjamin was feeling an oncoming cold we cut it short to only 6.7. Perhaps 66 miles a week the way we did it plus BYU is too much for him right now, need a more gradual adaptation. Other kids ran their usual distances.
Leg 1:Distance6.750Time51:01.40Pace7:33.54
With Benjamin.
Leg 2:Distance3.000Time25:29.90Pace8:29.97
With Joseph, Jacob, Julia, and Jenny.
Leg 3:Distance1.000Time7:50.20Pace7:50.20
With Joseph.
Leg 4:Distance0.500Time4:59.70Pace9:59.40
With Stephen.

White Crocs 1 Miles: 11.25

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Jan 13, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-01-13 10:00:20
Workout Totals: Distance12.000Time1:33:44.10Pace7:48.68
Total of 12. Benjamin had a cold and ran only 3.5 miles. Jenny and Julia did only 2 - they felt like they were about to get a cold. As a precaution I had Joseph and Jacob run only 3. William did 1, Stephen 0.5.
Leg 1:Distance0.500Time5:34.10Pace11:08.20
With Stephen and Benjamin. Stephen was unmotivated today and did not get his fruit snack. He has to break 5:00 (10:00 pace) to earn a fruit snack after the run - one of his favorite treats.
Leg 2:Distance1.000Time8:32.90Pace8:32.90
With William.
Leg 3:Distance3.000Time24:39.20Pace8:13.07
With Joseph and Jacob. Jenny and Julia ran the first mile with us, then turned around.
Leg 4:Distance7.500Time54:57.90Pace7:19.72
Alone.

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Jan 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.36	0.00	0.66	0.00	12.02

Fast Running Friend Workout - 2015-01-14 07:51:10
Workout Totals: Distance12.020Time1:33:15.10Pace7:45.48
Total of 12. Kids ran their usual distances today except for Benjamin who did only 4 in the morning, and then 1 more mile at night.
Leg 1:Distance4.000Time31:01.20Pace7:45.30
With Joseph, Jacob, and Benjamin.
Leg 2:Distance1.020Time6:57.20Pace6:49.02
An extra mile. Ran quickly out to meet Sarah on the trail, reached a good turnaround point for even distance, then caught up to her and help her with the pace on the uphill.
Split 1:Distance0.660Time3:43.40Pace5:38.48 Cumilative:Distance0.660Time3:43.40Pace5:38.48
Split 2:Distance0.360Time3:13.80Pace8:58.33 Cumilative:Distance1.020Time6:57.20Pace6:49.02

Leg 3:Distance3.000Time25:10.10Pace8:23.37
With Jenny and Julia.
Leg 4:Distance0.500Time4:39.70Pace9:19.40
With Stephen. Losing his fruit snack yesterday had a powerful effect on him. Today he was on the move and broke his 0.5 record. The splits were 2:23/2:16.
Leg 5:Distance3.500Time25:26.90Pace7:16.26
Alone.

White Crocs 1 Miles: 12.02

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Jan 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.02	0.00	0.00	0.00	13.02

Fast Running Friend Workout - 2015-01-15 08:54:29
Workout Totals: Distance13.020Time1:35:52.80Pace7:21.84
Total of 12. Benjamin did 7. Everybody else their usual distances. Joseph had a painful learning experience of how not to push the pace when he is supposed to run easy. We had a discussion afterwards about where the big elephant gets to sit.
Leg 1:Distance4.020Time30:29.30Pace7:35.05
With Joseph, Jacob, and Benjamin. We dropped Jacob off after 3 miles and Joseph did a fast mile. Today was the day of learning the hard way for Joseph. Against my repeated warnings he kept pushing the pace towards the end of the first 3 mile trying to run Jacob into the ground on the uphill. The he had no juice in the last mile and could barely break 7:00.
Split 1:Distance3.020Time23:30.80Pace7:47.15 Cumilative:Distance3.020Time23:30.80Pace7:47.15
With everybody.
Split 2:Distance1.000Time6:58.50Pace6:58.50 Cumilative:Distance4.020Time30:29.30Pace7:35.05
Joseph last learning mile.

Leg 2:Distance3.000Time23:23.50Pace7:47.83
With Benjamin.
Leg 3:Distance0.500Time4:46.60Pace9:33.20
With Stephen.
Leg 4:Distance2.000Time7:54.20Pace3:57.10
With William and Jenny.
Split 1:Distance2.000Time7:54.20Pace3:57.10 Cumilative:Distance2.000Time7:54.20Pace3:57.10
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance2.000Time7:54.20Pace3:57.10

Leg 5:Distance3.000Time25:42.10Pace8:34.03
With Jenny and Julia.
Leg 6:Distance0.500Time3:37.10Pace7:14.20
Alone.

White Crocs 1 Miles: 13.02

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Jan 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2015-01-16 07:17:31
Workout Totals: Distance13.000Time1:42:10.60Pace7:51.58
Total of 13. Benjamin did 8. Jenny 3. Jacob 3.5. Other kids ran their regular distances. Today was another day of (hopefully) learned lessons. Jenny did some crazy "let's all go out and exercise at the start of the new year" stretching and what not at Young Women's last night and was very sore. She is going through puberty and her muscles are very fragile right now. But she did not think of that and got caught in the wave of over-motivational excitement. The contrast between the losing strategy of getting over-motivated by something that appears exciting on occasion vs the winning strategy of being consistent in things that appear simple cannot be overemphasized. Jenny barely made it through 3 miles today. For the second time this week had to explain the Principle of the Big Elephant, which is - the big elephant sits wherever he wants to, or in other words you need to do what makes sense for you, and not be carried away by the popular influences.
Leg 1:Distance8.000Time59:36.90Pace7:27.11
With Benjamin
Leg 2:Distance3.000Time25:46.40Pace8:35.47
With Jenny, Julia, Joseph, and Jacob.
Leg 3:Distance1.000Time8:33.40Pace8:33.40
With William and Joseph.
Split 1:Distance1.000Time8:33.40Pace8:33.40 Cumilative:Distance1.000Time8:33.40Pace8:33.40
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance1.000Time8:33.40Pace8:33.40

Leg 4:Distance0.500Time4:53.20Pace9:46.40
With Stephen and Jacob.
Leg 5:Distance0.500Time3:20.70Pace6:41.40
Alone.
Split 1:Distance0.500Time3:20.70Pace6:41.40 Cumilative:Distance0.500Time3:20.70Pace6:41.40
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.500Time3:20.70Pace6:41.40

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Jan 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.00	0.00	0.00	0.00	20.00

Fast Running Friend Workout - 2015-01-17 08:37:12
Workout Totals: Distance20.000Time2:38:29.80Pace7:55.49
Total of 20. Benjamin did 10. Joseph and Jacob did 4.75 from Canyon Glen Park to the house. They did a time trial on the 3 mile tempo course (revised version from Canyon Glen Park to the press building) in 19:11. I was quite happy with that result. This gives me hope that they can run around 20:30 in the Salt Lake Track Club 5 K if the weather cooperates, and maybe even dip under 20:00 if the competition makes them find another gear. There was nothing in their workouts prior to Draper Days last year that made me think they could average 7:00 pace especially with the last minute course change, but they did it. This time trial was on pace for a sub-20:00 5 K, but this is a slight downhill. William ran 3 miles on our out and back course with hills which is quite slow. He ran 25:35. I was quite happy with that. Stephen did 0.5, Jenny and Julia 4.
Leg 1:Distance0.110Time0:55.90Pace8:28.18
Short warm-up with Joseph and Jacob.
Leg 2:Distance4.640Time32:33.30Pace7:00.97
Split 1:Distance3.000Time19:11.10Pace6:23.70 Cumilative:Distance3.000Time19:11.10Pace6:23.70
Time trial with Joseph and Jacob. Their splits were 6:26, 6:26, 6:11. I initially gave them the target of 6:40, but it was quite obvious after the first mile that they had more than that in them. I loved their opening 100 in 22 and dreamed alongside with them that they could hold 6:00 pace all the way. Not yet, but that day will come soon. They are growing. Their closing quarter was good as well - 91, and overall I was quite happy how they held it together in the last mile.
Split 2:Distance1.640Time13:22.20Pace8:09.15 Cumilative:Distance4.640Time32:33.30Pace7:00.97

Leg 3:Distance3.000Time25:35.30Pace8:31.77
With William. He was a bit hesitant to run 3 miles as he had never done it before, but I told him Mommy would be impressed if he broke 27:00 on her course and gave him a mathematical argument that it was in his reach. He bought into it and we took off. His opening mile was 8:42, then he had 13:05 at the turnaround, 17:08 at 2 miles (8:26), and 8:27 for the last uphill mile. I was very happy with how he held it together. This gives me confidence that he will have a good race in two weeks.
Leg 4:Distance0.500Time4:42.30Pace9:24.60
With Stephen and William. William was not done after his 3 miles and wanted to run more.
Leg 5:Distance4.000Time34:14.00Pace8:33.50
Benjamin, Jenny, Julia and I started together. Jenny was still struggling with the consequences of her Young Women's over-motivational mishap, while Julia wanted to go faster, so I had Benjamin and Julia go ahead after the first 2 miles. Julia was able to hold 7:30 pace, I was quite happy with that.
Leg 6:Distance7.750Time1:00:29.00Pace7:48.26
With Benjamin. Dropped him off after the first 6.

White Crocs 1 Miles: 20.00

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Sun, Jan 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Mon, Jan 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.00	12.50

Fast Running Friend Workout - 2015-01-19 08:11:13
Workout Totals: Distance12.500Time1:40:32.40Pace8:02.59
Total of 12.5. Benjamin did 9, Jenny, Julia, Joseph, and Jacob 3, William 1.5, Stephen 0.5. Stephen got a new 0.5 record with the splits of 2:10 - 2:18.
Leg 1:Distance3.000Time23:43.90Pace7:54.63
With Joseph and Jacob.
Leg 2:Distance1.000Time8:26.00Pace8:26.00
With Joseph and William.
Leg 3:Distance3.000Time24:45.80Pace8:15.27
With Jenny and Julia.
Leg 4:Distance5.000Time39:08.30Pace7:49.66
With Benjamin.
Leg 5:Distance0.500Time4:28.40Pace8:56.80
With Stephen and William - new record for Stephen.

White Crocs 1 Miles: 12.50

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Jan 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.18	0.00	3.00	0.00	12.18

Fast Running Friend Workout - 2015-01-20 09:28:47
Workout Totals: Distance12.180Time1:30:05.00Pace7:23.76
Total of 12. Benjamin did 10, Joseph and Jacob 4, Jenny did 2 or 3, I think, Julia 2.04. Benjamin and I did a tempo run - 3 miles down the canyon in 16:27.7. Details below. Later in the afternoon Joseph had a bad bike accident. He made an awkward turn and fell on the brake handle in such a way that it badly punctured his right leg in the upper quad area. There was a lot of blood. I took him to Riverwoods Urgent Care - fortunately it is only a 4 minute drive - where he got 7 stitches. Fortunately no broken bones, but this does not heal immediately.
Leg 1:Distance1.500Time12:46.70Pace8:31.13
Warm-up with Benjamin.
Leg 2:Distance4.640Time30:44.30Pace6:37.48
Split 1:Distance3.000Time16:27.70Pace5:29.23 Cumilative:Distance3.000Time16:27.70Pace5:29.23
Tempo run - splits of 5:23, 5:30, 5:34. Benjamin kept speeding up to 5:15 then slowing down to 5:40 in the first 2 miles. In the last mile I just did not have any juice.
Split 2:Distance1.640Time14:16.60Pace8:42.32 Cumilative:Distance4.640Time30:44.30Pace6:37.48

Leg 3:Distance4.000Time30:33.90Pace7:38.48
Leg 4:Distance2.040Time16:00.10Pace7:50.64

White Crocs 1 Miles: 12.18

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Jan 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-01-21 07:00:26
Workout Totals: Distance12.000Time1:30:58.20Pace7:34.85
Total of 12. Benjamin did 9, Jacob 3, Jenny 3, Julia 2 - they have not been feeling well. Joseph still not able to walk but his range of motion has improved. His quad is severely bruised. He is showing great attitude, though - very cheerful, very positive, constantly thinking of the silver lining in the misfortune, making plans of recovery and setting and reaching small goals. When I watch him I think - if he lived in the days of the Vietnam War and got captured he would survive the POW camp. Or maybe if he lived in the days of Gulag he would survive that as well. His two great grandfathers were in Gulag, one survived 18 years and came out, the other died after 7. William did not feel 100% today he ran only 0.5.
Leg 1:Distance9.000Time1:08:09.20Pace7:34.36
Leg 2:Distance3.000Time22:49.00Pace7:36.33

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 1.00	Total Sleep Time: 8.00

Comments

From Rob Murphy on Sat, Jan 24, 2015 at 22:11:32 from 24.10.247.181

I'm sure Putin has a fondness for the days of the Gulag. They may be back.

Thu, Jan 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2015-01-22 09:27:41
Workout Totals: Distance12.000Time1:29:07.70Pace7:25.64
Total of 12. Benjamin did 9. He paced me through 2 miles in 10:48. Joseph is still not walking, Jacob did 3, William had a fever and did not run, Stephen did 0.5, Jenny did 3, Julia 2. Sarah got sick as well. We have a little bit of a war zone at our house with various levels of sickness. At least I am still OK.
Leg 1:Distance4.700Time37:28.80Pace7:58.47
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:48.30Pace5:24.15
Tempo run. Splits of 5:25 - 5:23. Was happy to get a negative split.
Leg 3:Distance2.300Time17:32.50Pace7:37.61
Cool-down with Benjamin.
Leg 4:Distance3.000Time23:18.10Pace7:46.03
With Jacob. It was lonely without Joseph.

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Jan 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.04	0.00	0.00	0.00	11.04

Fast Running Friend Workout - 2015-01-23 07:21:18
Workout Totals: Distance11.040Time1:26:51.00Pace7:52.01
Did only 11 today due to time constraints and accounting for the fact that there will be additional responsibilities around the house due to family sickness. Benjamin did 9, Jenny 3, Julia and Jacob 2, William and Stephen 0.5. Jacob started to feel a sore throat coming on, so I had him cut the mileage. The big news is that Joseph started walking - with a big limp at first, then less of a limp. His quad is gradually regaining the range of motion. In the afternoon he was ready for a "run" - about 200 meters on the sidewalk. At around 3 pm his time was 4:46, then at 6 pm 3:58, and at 9 pm a blistering 3:23.
Leg 1:Distance9.000Time1:10:37.20Pace7:50.80
With Benjamin.
Leg 2:Distance2.040Time16:13.80Pace7:57.35
With Jacob and Julia.

White Crocs 1 Miles: 11.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Jan 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	3.00	0.00	13.50

Fast Running Friend Workout - 2015-01-24 07:42:34
Workout Totals: Distance13.500Time1:43:49.20Pace7:41.42
Total of 13.5. Cut it short due to scheduling and to avoid too much stress on the body on a busy day while the infection is circulating in the house. Chad joined me and Benjamin for 12 miles today. Benjamin did 12, Jenny 3, Julia and Jacob 1 (sore throat), William 1 (recovering), Stephen 0.5. Sarah is holding on, ran 2 miles today. Benjamin and I did a 3 mile tempo down the canyon in 16:27.9. The original plan was 5:40 pace, but I felt a bit stronger than that and asked Benjamin to pull me faster. Joseph made some good improvements. At 9 am he improved his time on the 200 meter course from 3:23 last night to 2:45, and at 12 pm he got 2:14 - this time he occasionally had some semblance of running and felt he actually got some exercise out of it. To say that he has a resilient spirit would be an understatement.
Leg 1:Distance5.700Time47:38.70Pace8:21.53
Warm-up with Chad, and Benjamin.
Leg 2:Distance3.000Time16:27.90Pace5:29.30
With Benjamin. Mile splits were all 5:29, but it was not even pace. Benjamin kept speeding up to 5:15, then slowing down to 5:40. I started faltering in the last 200 meters - felt like my heart skipped a bit and just could not deliver the blood volume that I wanted it to give me. Possibly a weakness due to the stress of the last week. I had something like this before in 2002 which scared me quite a bit back then, and then minor incidents here and there after that but it did not scare me anymore because I knew what it was and what to do about it.
Leg 3:Distance3.300Time27:28.80Pace8:19.64
Cool-down to the house with Chad and Benjamin.
Leg 4:Distance1.000Time8:44.40Pace8:44.40
With Julia and Jacob.
Leg 5:Distance0.500Time3:29.40Pace6:58.80
Alone.

White Crocs 1 Miles: 13.50

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Comments

From steve ash on Sat, Jan 24, 2015 at 21:22:32 from 174.27.234.178

I remember that time. Are you feeling better now?

From Sasha Pachev on Sat, Jan 24, 2015 at 22:30:11 from 66.87.127.172

Steve - I am OK. It was no big deal, I just lost 2 seconds in the last 200 of the tempo run.

Sun, Jan 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. We had a Stake Conference.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Mon, Jan 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.00	12.50

Fast Running Friend Workout - 2015-01-26 07:12:49
Workout Totals: Distance12.500Time1:40:22.00Pace8:01.76
Total of 12.5. Benjamin did 9, Jenny 4, Julia and Jacob 1 - still recovering from the cold, William is much better although he still has a cough - but he was able to run 1 mile in 8:31. Stephen did 0.5. Joseph did 0.5 in the morning in 4:11, and then another 0.5 in the afternoon in 4:00. He can now run with a limp, but amazingly he managed 8:00 pace running like that. When I took him for 0.5 in the morning I was just hoping he could run sub-12:00 pace but he surprised me. I never would have thought that somebody walking with as much of a limp could actually run this fast.
Leg 1:Distance9.000Time1:10:30.00Pace7:50.00
With Benjamin.
Leg 2:Distance0.500Time4:11.10Pace8:22.20
With Joseph.
Leg 3:Distance1.000Time8:19.90Pace8:19.90
With Jacob and Julia.
Leg 4:Distance1.000Time8:31.40Pace8:31.40
With William and Jenny.
Leg 5:Distance0.500Time4:49.50Pace9:39.00
With Stephen and Jenny.
Leg 6:Distance0.500Time4:00.10Pace8:00.20
With Joseph later in the afternoon. He was still limping, although a bit less than in the morning, and ran faster with the same effort.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jan 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.54	0.00	0.00	2.00	13.54

Fast Running Friend Workout - 2015-01-27 08:35:33
Workout Totals: Distance12.540Time1:37:57.50Pace7:48.70
Total of 13 today. Benjamin did 9, Jenny 4, Julia and Jacob 2, William 1, Stephen 0.5. Joseph is moving a lot better - was able to run 2 miles total - one in the morning and one at night.
Leg 1:Distance4.700Time38:37.10Pace8:13.00
Warm up with Benjamin.
Leg 2:Distance2.000Time10:46.90Pace5:23.45
The interval. Benjamin's assignment was 5:20 - 5:00. He did 5:10 - 4:54. I did 5:17 - 5:29. This was his first somewhat serious workout after he got sick - I thought it was a good comeback.
Leg 3:Distance2.300Time18:51.00Pace8:11.74
Back to the house with Benjamin.
Leg 4:Distance2.040Time16:56.70Pace8:18.38
With Jacob and Julia. They are recovering from the cold.
Leg 5:Distance1.000Time7:49.50Pace7:49.50
With Joseph and Jenny. This was quite remarkable - Joseph limped at sub-8:00 pace and was going as fast as 7:20 at the very end.
Leg 6:Distance0.500Time4:56.30Pace9:52.60
With Stephen.

Fast Running Friend Workout - 2015-01-27 20:17:56
Workout Totals: Distance1.000Time8:19.90Pace8:19.90

Leg 1:Distance1.000Time8:19.90Pace8:19.90
A mile with Joseph at night - it was easier for him to get 2 in if he split it in two runs.

White Crocs 1 Miles: 13.54

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Jan 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.14	0.00	0.00	0.00	12.14

Fast Running Friend Workout - 2015-01-28 07:12:03
Workout Totals: Distance12.140Time1:37:43.20Pace8:02.97
Total of 12. Benjamin did 9, Jenny 4, Julia, Joseph, and Jacob 2, William 1, Stephen 0.5. We are gradually recovering. Joseph is still limping but the limp is going away and his form is becoming more normal. He is also regaining the range of motion in the knee joint.
Leg 1:Distance9.100Time1:12:40.80Pace7:59.21
With Benjamin.
Leg 2:Distance2.040Time16:25.80Pace8:03.24
With Jenny, Julia, Joseph, and Jacob.
Leg 3:Distance1.000Time8:36.60Pace8:36.60
With William.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jan 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2015-01-29 08:22:34
Workout Totals: Distance13.000Time1:42:49.00Pace7:54.54
Total of 13. Joseph is recovering, was able to run 3+1, and a 7:17 mile with sub-7:00 pace for the second half. Benjamin and I did a workout - a quick 2000 down the canyon - he got 5:58 (3:03, 2:55), I got 6:21 (3:04, 3:17). Jenny did 4, Julia 3, Jacob 3, Joseph 4, Jenny 4, William 1, Stephen 0.5.
Leg 1:Distance3.000Time23:33.90Pace7:51.30
With Joseph and Jacob. Joseph's struggled today with breathing and an odd headache. I am suspecting he is feeling the lost blood volume from his accident. His limping is decreasing, though, and his form is starting to look more normal.
Leg 2:Distance3.650Time30:28.30Pace8:20.90
Warm-up with Benjamin.
Leg 3:Distance1.250Time6:21.40Pace5:05.12
1.25 interval. Gave Benjamin the target of first 1 K in 3:10 and second in 3:00. He did 73, 74, 73, 70, 68 - 5:58 (3:03, 2:55), repeat of course PR except this time not trying to PR. I was able to hang with him through the first 1 K - almost - he had 3:03, I had about 3:04, and then I was able to tough it out and not drop to slower than 80 quarter (5:20 mile) pace. Tail wind did help today.
Leg 4:Distance4.100Time35:07.50Pace8:34.02
Cool-down with Benjamin.
Leg 5:Distance1.000Time7:17.90Pace7:17.90
With Joseph later in the evening.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jan 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-01-30 07:18:18
Workout Totals: Distance12.000Time1:34:32.00Pace7:52.67
12 total. Jenny did 3, Julia 3, Benjamin 9, Joseph 3, Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance9.000Time1:10:33.70Pace7:50.41
With Benjamin.
Leg 2:Distance3.000Time23:58.30Pace7:59.43
With Joseph and Jacob. Joseph was struggling with a couple of things. He still that headache that comes after he has run for about a mile - probably a consequence of reduced blood volume, his range of motion is still not 100%, he senses that with those limitations he would not be able to beat his younger brother Jacob, and he is having a hard time accepting this reality. He really does not like to get beat by Jacob. I attempted to teach him how to develop a better competitive attitude like this. I said - imagine you and Jacob are in the Olympics in a 10000 meter final. With 2000 to go you find yourself in the lead pack alongside with Jacob and three other runners. You know that those three can outkick both you and Jacob. You know that Jacob alone cannot break them, and if he tries he would not only get outkicked by them, but by you as well. You also know that if you work with Jacob your kick may not be sufficient to beat him, but at least both of you will beat the other three runners so even if you lose to Jacob you will have Olympic silver. You see that Jacob took the lead and is trying to break the other three runners - thus your choices are - go help Jacob and get the Olympic silver while he gets the gold, or sit in the pack and end up without a medal, but beat Jacob. Which one would you choose? He said he had a hard time deciding. I asked, would you rather finish second or fourth? He said it depends on who beats me. So need to work on this mental block, and I think there is a silver lining in Joseph's injury - it will get him to think about this matter and hopefully he can overcome this addictive sibling competitiveness and learn to be productively competitive.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jan 31, 2015

Race: Salt Lake Track Club 5 K (3.107 Miles) 00:17:37, Place overall: 13, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.20	0.00	0.00	3.11	13.31

Post race picture:

Fast Running Friend Workout - 2015-01-31 09:31:56
Workout Totals: Distance13.307Time1:39:06.80Pace7:26.89
Today we ran the Salt Lake City Track Club 5 K. There were eight of us - Sarah, myself, and our oldest six children with ages ranging from 6 to 15. We averaged 22:13. This would probably be a record of this kind if such records were kept - average 5 K time on the same day for at least eight immediate family members with both biological parents running and the mother having given birth to nine, the youngest being four months old. I suppose since we do not know of anybody else keeping such records we could - if anybody knows of any family that has achieved some kind of a decent group performance time in spite of a challenging age distribution, use either the comment or the feedback form to report it. Right now the rules are a little fuzzy, but we will formalize them as we go. We need to have a lot of categories - e.g. if you require the mother of many children to run that changes the game because by the time she had given birth to all of them and raised them to maturity it would be very hard for her to run a time that does not drag the average down a lot. Conditions were windy today, so I estimate this produced a slowdown of anywhere between 20-30 seconds. Report on each family member in the finishing order: Benjamin - 15 years old, turning 16 next month. 16:13, 3rd overall after Anthony Costales (15:30), and Jason Holt (15:43). Beat Fritz Van De Kamp for the first time in his life. Fritz was not having his best race, but it was not his worst either. Benjamin's splits were 4:59, 5:25, and 5:49 for 1.107 which is 5:15. His last 1 K was 3:07 which would not have been so decisive if had it not been into a fairly strong headwind. For a comparison, all I could do for the last 1 K was 3:37. Fritz did 3:32, Jon Gauthier did 3:21. Jason Holt was only 1 second faster than Benjamin over the last 1.107. First time that I remember in my 15+ years of experience with Utah LDR Circuit races that somebody 15 or under made the podium in a circuit race. Myself, age 41 - 17:37, 13th overall, 3rd master. Splits 5:17, 5:47, 6:33 for the last 1.107 - 5:55 pace. Craig Green won the masters with 16:47, Dan (2nd place) ran 17:25. Even though I slowed down a lot into the headwind I got passed by only one person which was around the 3 mile mark, and I was able to latch on to him and finish maybe only a second behind while we closed on some other runners in front of us. So the slow down in the quality of effort was perhaps not that drastic as there were plenty of relatively strong runners behind that would have passed me otherwise. Jacob, age 8 - 21:12, 1st in 1-14 division. Experienced a cold in the week prior to the race, but recovered enough to be competitive. Opened with 6:34 mile, then somewhere around 6:50 for the second, which makes it 7:48 for the last 1.107 - 7:02 pace, quite respectable for an 8 year old into that headwind. I saw him twice - once while I was racing, and the second time when I was running back to meet Sarah. He looked smooth both times. Joseph, age 10 - 22:04, 2nd in 1-14 division. For him this was a lesson in humility. He was recovering from his bike accident 11 days ago in which he punctured his upper quad, lost a good amount of blood, got 7 stitches, could not walk for 2 days, and could not run without a serious limp until Wednesday. His biomechanics were still affected, and I could tell that he had lost some endurance largely due to the lost blood, and possibly also as a result of inactivity when he could not walk. So considering all things, this was a miraculous performance. However, Joseph had to deal with the fact that his younger brother Jacob beat him. This had never happened before. Joseph has a problem with unhealthy addictive sibling rivalry. Perhaps this experience will teach him to make some adjustments in the way he thinks and make him a more healthy competitor. Julia, age 12 - 22:54. First in 1-14 division. Her opening mile was 7:00, do not know her other splits. This was a significant accomplishment for her. She has had to reduce mileage over the last couple of weeks due to a cold. Over the last few years she has struggled with anemia - now she is able to control it with an iron supplement and a diet focusing on iron. She also has some kind of a condition that nobody has been able to diagnose that makes her not function well unless she gets 12 hours of sleep at night. Jenny, age 14 - 22:55. Opening mile 6:55, then Julia passed her and gapped her, but Jenny closed most of the gap with a strong kick, but ran out of road. This performance is a significant achievement for Jenny. She has struggled with anemia as well, and has just barely began to come out of it with the help of a supplement and dietary modifications. We are learning something about girls. They naturally tend to eat like a mouse when they need to be eating like a lion. Especially if they are training while going through puberty. That skill needs to be taught, few girls have it naturally. Jenny also has struggled with the feeling of panic when the pace gets fast and her breathing goes out of control. She dealt with it by thoroughly studying Elder Holland's talk "Lord I believe" and thinking of it whenever she felt that feeling during the race. William, age 6 - 27:02. This was a great result for him, I thought. From his training I knew he could run under 26 on an ideal course, and 100% healthy. He had just barely recovered from a cold, and he is very sensitive to respiratory obstructions - they drive him nuts, when he finds anything in his nose he blows it like crazy for a long time. To make things more difficult, he has a very dramatic personality. It is a miracle that we have been able to convince him to run every day, I think this has taught me how to get anybody to run. So now under those circumstances he goes out and races a 5 K running the second half into a tough headwind that humbles the strongest runners in the state, and he does it alone without a parent or sibling being by his side to pace him or block the wind for most of the way - except for the last half mile when Benjamin came back to him. Somehow William pulled it off. Before the race I asked him what he wanted for his prize and he said three bottles of honey. I think that helped him deal with the adversity, and he courageously toughed it out. Sarah, age 39 - 27:50. Sarah has given birth to nine children. Our youngest, Mary, is only 4 months old. That alone would make racing tough, but on top of that she picked up a cold a couple of weeks ago. She had not been able to shake the respiratory symptoms until about three days ago, but there was another twist to this. Even a simple cold puts a lot of stress on the hormonal system. It is common for a runner to experience the flat feeling when running hard after a cold for a couple of weeks even after the fever and the respiratory problems are long gone. For a woman that has recently had her ninth child this takes on a different dimension. Sarah felt sudden onsets of fatigue, sometimes lasting several hours over the last couple of weeks. She reduced her training to accommodate, and tried resting more, but ultimately she just has to let it run its course. She was still not 100% over it today, but she was able to deal with it and run a decent time. I ran back to her after I finished my race and paced her for the last half mile or so.
Leg 1:Distance2.500Time19:11.90Pace7:40.76
Warm-up with Benjamin.
Leg 2:Distance4.307Time27:56.50Pace6:29.25
Split 1:Distance3.107Time17:38.00Pace5:40.52 Cumilative:Distance3.107Time17:38.00Pace5:40.52
My race.
Split 2:Distance1.200Time10:18.50Pace8:35.42 Cumilative:Distance4.307Time27:56.50Pace6:29.25
Back to Sarah, and then paced her.

Leg 3:Distance3.000Time24:29.90Pace8:09.97
With Benjamin.
Leg 4:Distance3.000Time22:31.70Pace7:30.57
Alone.
Leg 5:Distance0.500Time4:56.80Pace9:53.60
With Stephen.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Comments

From SlowJoe on Sun, Feb 01, 2015 at 07:30:02 from 104.51.208.13

This is pretty awesome -- what do the shirts say?

From Fritz on Sun, Feb 01, 2015 at 10:43:53 from 71.35.215.168

Congrats to Benjamin. He ran a smart race and closed very well. I will try to end his winning streak at the 10k :)

From Tina on Sun, Feb 01, 2015 at 14:14:21 from 76.89.238.40

I grew up in northwest PA and I remember the Christiansen family from Greenville all running pretty fast times back in the late 90s/early 2000s. Here's one 5k with 6 kids (ages 5-17) and two parents. Times ranged from 17-24. http://www.runhigh.com/1998%20Results/R061798.html

I'm too lazy to calculate the average, but all were under 20:30 except mom and 5 year old who ran 24. But I doubt the mom gave birth 4 months before this race and it was at sea level and who knows if it was a certified course.

From Sasha Pachev on Mon, Feb 02, 2015 at 07:34:42 from 192.168.1.1

Joe - the shirts say "It runs in the family"

Fritz - I talked to Benjamin and he accepted your challenge.

Tina - thanks for the info. I have contacted the father (Joshua Christiansen) and am waiting to get the details. In the meantime I calculated the average using Linux command line one-liner like this:

curl http://www.runhigh.com/1998%20Results/R061798.html 2>/dev/null | grep Christiansen | perl -ne '/(\d\d):(\d\d)/; $t += 60*$1+$2; $n++; $t_a = $t/$n; $s = $t_a % 60; $m = ($t_a-$s)/60; printf("%02d:%02d\n", $m, $s)' | tail -1

and it gave me 20:06.

From Tom K on Mon, Feb 02, 2015 at 08:29:13 from 73.27.178.76

Well done, Pachev Family! Amazing family record! Also, there's a lot of Crocs in that picture.

From steve ash on Mon, Feb 02, 2015 at 09:12:41 from 65.130.186.22

Pretty cool to get the whole family out there. Congrats to Benjamin for a well run race.

From fiddy on Mon, Feb 02, 2015 at 10:09:53 from 143.215.200.136

I imagine the garritsons still have you guys beat.

From Sasha Pachev on Mon, Feb 02, 2015 at 11:12:20 from 192.168.1.1

So I got some info from Joshua Christiansen. They have seven children. Their fastest average with eight people running (including mom and dad) is 18:50 (http://www.runhigh.com/results.php?eventname=Chase+at+the+Lake+5K&date=2002&of=218&per_page=50&search=yes&start=0). Fastest average with nine people 18:58 (http://www.athlinks.com/Race/Event?raceID=98722).

So we can still claim the record in the division that requires the running mother to have given birth to at least nine children. We will work on taking down the mom/dad/six kids and mom/dad/seven kids marks. We need to get closer first. I did some estimates and I think we can hit 20:30 in Draper Days.

James - will do research on the Garritsons. In the mean time do you have any references/contact info on them?

From Sasha Pachev on Mon, Feb 02, 2015 at 11:28:15 from 192.168.1.1

James - from what I have found it does not appear the Garritsons would qualify. There is no record, and from the descriptions of the family in various sources it does not appear likely that the family would ever have raced a 5 K together with the father and the mother participating.

The nature of the challenge is not just raising fast kids, but rather - can you keep the father and the mother fit (and together for that matter) while the fast kids are being raised.

From fiddy on Mon, Feb 02, 2015 at 11:32:55 from 143.215.200.136

Yeah this was back in the '80s so I can only find some fairly vague articles. There was another family more recently and one of the daughters went on to some good open times, I'm blanking on the name, but the family maintained a website.

From Smooth on Mon, Feb 02, 2015 at 12:42:11 from 71.219.132.183

What an amazing family! Congratulations! You are all AWESOME!!! :)

From Tom on Mon, Feb 09, 2015 at 18:04:11 from 160.7.247.191

Sasha I just read the article in the Des News that Amy Donaldson wrote and enjoyed it a lot. Great job to you and Sarah and the kids on the race, I'm sure we'll be seeing plenty of your family on the leader board of races for many years to come.

Sun, Feb 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Mon, Feb 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2015-02-02 07:54:00
Workout Totals: Distance13.000Time1:44:08.00Pace8:00.62
Total of 13. Benjamin did 6 - sore throat. Jenny 4, Julia, Joseph, and Jacob 3, William 0.5 (stomach flu), Stephen 0.5.
Leg 1:Distance0.000Time0:00.00Pace0:00.00
Missed button.
Leg 2:Distance3.000Time24:01.30Pace8:00.43
With Benjamin.
Leg 3:Distance3.000Time23:53.60Pace7:57.87
With Benjamin and Julia.
Leg 4:Distance3.000Time23:57.10Pace7:59.03
With Joseph and Jacob.
Leg 5:Distance3.000Time21:57.50Pace7:19.17
Alone.
Leg 6:Distance0.500Time4:55.50Pace9:51.00
With Stephen.
Leg 7:Distance0.500Time5:23.00Pace10:46.00
With William.

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Feb 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.00	12.50

Fast Running Friend Workout - 2015-02-03 09:04:51
Workout Totals: Distance12.500Time1:37:39.80Pace7:48.78
Total of 12.5. Joseph got his stitches out so he ran only 1 mile as the spot is still tender. Benjamin was still suffering from a sore throat, so he ran only 6 miles. William did a little better and was able to run 0.5 at sub-10:00 pace with Stephen. Do not remember what Jenny and Julia did.
Leg 1:Distance3.000Time22:55.30Pace7:38.43
With Benjamin and Jacob.
Leg 2:Distance3.000Time24:11.40Pace8:03.80
With Benjamin.
Leg 3:Distance1.000Time7:56.00Pace7:56.00
I think this one was with Jenny.
Leg 4:Distance4.000Time29:57.30Pace7:29.32
Alone.
Leg 5:Distance0.500Time4:50.80Pace9:41.60
With William and Stephen.
Leg 6:Distance1.000Time7:49.00Pace7:49.00
With Joseph.

White Crocs 1 Miles: 12.50

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Feb 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2015-02-04 07:01:11
Workout Totals: Distance10.000Time1:18:09.00Pace7:48.90
Only 10 today. Sore throat. Benjamin did only 6 again, Joseph is still at 1. Do not remember what other kids did exactly.
Leg 1:Distance3.000Time22:50.40Pace7:36.80
Alone.
Leg 2:Distance1.000Time7:56.80Pace7:56.80
With Joseph.
Leg 3:Distance3.000Time23:36.30Pace7:52.10
With Benjamin.
Leg 4:Distance3.000Time23:45.50Pace7:55.17
With Benjamin.
Leg 5:Distance0.000Time0:00.00Pace0:00.00

White Crocs 1 Miles: 10.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Feb 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.04	0.00	1.00	0.00	12.04

Fast Running Friend Workout - 2015-02-05 08:26:43
Workout Totals: Distance12.040Time1:36:40.60Pace8:01.78
Ran 12 today. Figured I could run through the sore throat. Benjamin felt good enough to be back to full mileage. Jacob did 3, Joseph 2, William 1, Stephen 0.5, do not remember what the girls did.
Leg 1:Distance2.040Time16:25.00Pace8:02.84
With Joseph.
Leg 2:Distance3.000Time24:27.10Pace8:09.03
With Jacob and Benjamin.
Leg 3:Distance6.500Time51:55.40Pace7:59.29
With Benjamin.
Split 1:Distance3.400Time27:41.40Pace8:08.65 Cumilative:Distance3.400Time27:41.40Pace8:08.65
Split 2:Distance1.000Time5:47.00Pace5:47.00 Cumilative:Distance4.400Time33:28.40Pace7:36.45
Evaluation pickup. Benjamin felt good for the first 0.5, but then started feeling fatigue in the second half. Which means he is still recovering from the sore throat.
Split 3:Distance2.100Time18:27.00Pace8:47.14 Cumilative:Distance6.500Time51:55.40Pace7:59.29

Leg 4:Distance0.500Time3:53.10Pace7:46.20
Alone.

White Crocs 1 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Feb 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-02-06 07:28:31
Workout Totals: Distance12.000Time1:33:10.70Pace7:45.89
12 total. Running through sore throat. Benjamin is recovering. Joseph back to 3 miles. Julia is sick, ran only a mile. Jenny ran full 4.
Leg 1:Distance9.000Time1:09:44.40Pace7:44.93
With Benjamin.
Leg 2:Distance3.000Time23:26.30Pace7:48.77
With Joseph and Jacob.

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Feb 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.40	0.00	3.00	0.00	14.40

Fast Running Friend Workout - 2015-02-07 08:02:56
Workout Totals: Distance14.400Time1:53:46.60Pace7:54.07
15.4 total. Sore throat. The stomach started malfunctioning as well. Did 12.4 with Benjamin and Chad, and 3 with Joseph and Jacob. Jenny did 4, William 1, Stephen 0.5, Julia 2. Benjamin and I did a 3 mile tempo down the canyon with the splits of 5:47, 5:46, 5:40. Benjamin felt the pace was easy. It was not so easy for me, my stomach did not like it, but I toughed it out and even asked Benjamin to pull me at a faster pace at the end.
Leg 1:Distance5.800Time52:26.80Pace9:02.55
Leg 2:Distance5.600Time38:18.90Pace6:50.52
Split 1:Distance3.000Time17:13.90Pace5:44.63 Cumilative:Distance3.000Time17:13.90Pace5:44.63
Split 2:Distance2.600Time21:05.00Pace8:06.54 Cumilative:Distance5.600Time38:18.90Pace6:50.52

Leg 3:Distance3.000Time23:00.90Pace7:40.30

White Crocs 1 Miles: 14.40

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sun, Feb 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. Sore throat, upset stomach.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Mon, Feb 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.20	0.00	0.00	0.00	9.20

Fast Running Friend Workout - 2015-02-09 07:10:57
Workout Totals: Distance9.200Time1:12:06.00Pace7:50.22
Reduced mileage today due to sore throat and stomach issues. Only 9. Was feeling terrible in the middle of the night. Said a prayer asking the Lord to help me feel better and almost immediately threw up and then gradually started feeling better. I find a lesson for myself in that - when you ask the Lord for something you want, the path to it is often not very pleasant. Kids ran their usual distances today except that Joseph is still at 3 miles, I think I'll keep him at 3 for another couple of weeks, and Julia did only 1.
Leg 1:Distance6.200Time49:09.70Pace7:55.76
With Benjamin.
Leg 2:Distance3.000Time22:56.30Pace7:38.77
With Benjamin, Joseph, and Jacob.

White Crocs 1 Miles: 9.20

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Feb 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2015-02-10 09:24:08
Workout Totals: Distance12.000Time1:33:47.10Pace7:48.93
Total of 12. Took a step of faith the night before in attacking the stomach problem. I have not been able to eat much over the last couple of days, so I had to do something about it. So I decided to attempt eating dinner - spaghetti with ground turkey. I took a priobiotic enzyme pill, then spiced the plate with cayenne pepper, and ate very slowly - it took me an hour to eat the plate. But I did win the battle - it went through, I did not throw it up, I felt the energy coming and the strength returning, my stomach cleared out over the night, the sore throat got less sore, and by the morning I felt like I could do full mileage with a little bit of fast running. So I gave Benjamin an assignment to run 2 miles down the canyon at 5:10 pace, and tried to keep up with him for the first mile. He did the first mile in 5:00. I could only keep up with him for about 600 meters, and finished my mile in 5:20. I could feel that I had no fuel - as expected. Benjamin felt good in the first mile, but not so good in the second, but he slowed down only to 5:11. From his description I think he was limited by the lack of adrenaline brought on by dealing with the sore throat the week before. Joseph and Jacob did 3, William 1, Stephen 0.5, Jenny 4, Julia 2.
Leg 1:Distance4.700Time38:09.30Pace8:07.09
With Benjamin.
Leg 2:Distance4.300Time32:37.50Pace7:35.23
Split 1:Distance1.000Time5:20.10Pace5:20.10 Cumilative:Distance1.000Time5:20.10Pace5:20.10
Quick mile. Benjamin did 2 in 10:11 (5:00, 5:11)
Split 2:Distance3.300Time27:17.40Pace8:16.18 Cumilative:Distance4.300Time32:37.50Pace7:35.23
Cool down with Benjamin.

Leg 3:Distance3.000Time23:00.30Pace7:40.10
With Joseph and Jacob.

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Feb 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.00	12.50

Fast Running Friend Workout - 2015-02-11 07:25:51
Workout Totals: Distance12.500Time1:37:08.80Pace7:46.30
Total of 12.5. Feeling much better. The sore throat is almost gone. Kids ran their usual distances today.
Leg 1:Distance9.000Time1:09:27.70Pace7:43.08
Leg 2:Distance3.000Time23:57.60Pace7:59.20
Leg 3:Distance0.500Time3:43.50Pace7:27.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Feb 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2015-02-12 09:23:00
Workout Totals: Distance12.000Time1:34:21.90Pace7:51.83
Total of 12. Benjamin did 9, Joseph and Jacob 3, William 1, Stephen 0.5, Jenny 4, Julia 3. Benjamin and I did 2 miles down the Provo Canyon in 10:43. I was feeling better and was able to negative split. Benjamin struggled big time with sluggishness in the warm-up and during the tempo, but he did keep the pace because it was not very challenging for him. And he is still coughing a lot.
Leg 1:Distance3.000Time22:38.80Pace7:32.93
With Joseph and Jacob.
Leg 2:Distance4.700Time39:46.50Pace8:27.77
With Benjamin - warm-up.
Leg 3:Distance2.000Time10:43.10Pace5:21.55
Tempo run with Benjamin down the Provo Canyon. Opened with 5:24 and closed with 5:19. Felt stronger than before and ran the fastest time of the year. Benjamin was struggling today, though.
Leg 4:Distance2.300Time21:13.50Pace9:13.70
Cool-down with Benjamin.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Feb 13, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-02-13 07:11:06
Workout Totals: Distance12.000Time1:31:45.90Pace7:38.83
Total of 12. Benjamin did 6 to taper for the 10 K, other kids ran their usual distances.
Leg 1:Distance6.000Time46:10.80Pace7:41.80
With Benjamin. Gave him a little taper for the 10 K on Saturday to help him recover from the sluggishness of Thursday and the cough.
Leg 2:Distance3.000Time23:37.40Pace7:52.47
With Joseph and Jacob.
Leg 3:Distance3.000Time21:57.70Pace7:19.23
Alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Feb 14, 2015

Race: Salt Lake Track Club 10 K (6.214 Miles) 00:35:34, Place overall: 8, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.40	0.00	0.00	6.21	10.61

Fast Running Friend Workout - 2015-02-14 09:14:43
Workout Totals: Distance10.614Time1:16:15.60Pace7:11.09
SLC Track Club 10 K, 35:35, 8th overall, 1st master. Benjamin was 3rd overall with 33:22. Top finishers - Nate Peters 31:50, Jon Gauthier 33:20, Benjamin 33:22, Patrick Carroll 33:41, Fritz Van De Kamp 33:57, Michael McPherson 35:03, Chris Rushing 35:28. My splits - 5:26, 5:40, 5:46, 6:00, 5:49, 5:43, and not much of a kick at the end for 0.214 - only 1:11. First 5 K in 17:30, second in 18:04. Tailwind first half, headwind on the way back, but much milder than two weeks ago. Ran more or less alone in the first 2 K, then caught up to Chris Rushing and drafted until about 8 K when he surged and dropped me. He did not gap me much, but I just did not have another gear to close it. I am happy that I can still run sub-36:00 on a non-aided certified course at altitude, and that I ran the first 5 K faster than my race time in the 5 K. Also happy with the master's win - this gave me $75 New Balance card + $60 Sports Authority card. Benjamin's splits were 5:08, 5:27, 5:23, then 11:07 for the next 2 miles, and the last mile in 5:08. He again did his patented long kick that again lasted about 1 K. He almost got Jon with it, and he probably would have if he could see him, but he was not wearing his glasses, and his vision is something like 20/200 without them, so he thought Jon was unreachable. It is good that he can kick long, but it also shows that he is not quite in tune with his body - he cannot feel how strong he is throughout the race and ends up not going with the people that he should follow. This time he was a bit apprehensive because he was still recovering from a cough, and he felt very sluggish on Thursday. So when Jon moved at mile 2 he decided to play it safe and just run more conservatively hoping to secure third place with a kick. It is perhaps good that he did not wait until the last 300 meters because Patrick is a 14:50 5000 runner that is somewhat out of shape right now. Overall, I would say things are looking decent for us for the Phoenix Half in two weeks. Other kids ran their usual distances today.
Leg 1:Distance2.200Time19:13.00Pace8:44.09
Warm-up with Benjamin and Mark Payne.
Leg 2:Distance6.214Time35:35.10Pace5:43.60
Race.
Leg 3:Distance2.200Time21:27.50Pace9:45.23
Cool-down with Benjamin and Michael McPherson.

White Crocs 1 Miles: 10.61

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Comments

From Burt on Sat, Feb 14, 2015 at 17:34:52 from 184.101.110.192

Looking good old man.

From steve ash on Sat, Feb 14, 2015 at 17:50:31 from 174.27.236.3

Congratulations old friend:) Wish I could have been there with you.

From Dave Taylor on Fri, Mar 06, 2015 at 10:07:55 from 50.198.183.21

He beat Fritz.

Chortle :)

Sun, Feb 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Julia was sick - throwing up, so Sarah and I took turns staying with her. I went to the church for the Sacrament meeting, she went for the other two.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Mon, Feb 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.60	0.00	0.00	0.00	14.60

Fast Running Friend Workout - 2015-02-16 06:52:51
Workout Totals: Distance14.600Time1:55:43.80Pace7:55.60
Ran more miles than originally planned on - ended up with 14.5 total. Benjamin did 9, Joseph and Jacob 3, William 1, Stephen 0.5. Jenny and Julia had stomach issues and were on reduced mileage. Julia did 0.5. Jenny did 1, but she wanted to get things moving and either throw up or make things go the other way, so she ran the last half mile fast. I think it did help her - she regained her appetite after that.
Leg 1:Distance9.100Time1:10:57.60Pace7:47.87
With Benjamin
Leg 2:Distance3.000Time23:33.70Pace7:51.23
With Joseph and Jacob.
Leg 3:Distance1.000Time8:27.70Pace8:27.70
With William.
Leg 4:Distance0.500Time4:41.40Pace9:22.80
With Stephen.
Leg 5:Distance1.000Time8:03.40Pace8:03.40
With Jenny. Julia joined us for 0.5.
Split 1:Distance0.500Time4:27.90Pace8:55.80 Cumilative:Distance0.500Time4:27.90Pace8:55.80
Split 2:Distance0.500Time3:35.50Pace7:11.00 Cumilative:Distance1.000Time8:03.40Pace8:03.40

White Crocs 1 Miles: 14.60

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Feb 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.30	0.00	4.00	0.00	12.30

Fast Running Friend Workout - 2015-02-17 07:06:05
Workout Totals: Distance12.300Time1:28:58.50Pace7:14.02
Benjamin did 9, Julia 1, Jenny 2 (I think), Joseph 4, Jacob 3, William 1, Stephen 0.5. Benjamin and I did a 4 mile tempo - 2 up the canyon, 2 back down.
Leg 1:Distance3.000Time24:42.50Pace8:14.17
Warm-up with Benjamin.
Leg 2:Distance4.000Time23:26.00Pace5:51.50
Leg 3:Distance2.300Time18:12.50Pace7:55.00
Cool-down with Benjamin.
Leg 4:Distance3.000Time22:37.50Pace7:32.50
With Joseph and Jacob.

White Crocs 1 Miles: 12.30

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Feb 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.10	0.00	0.00	0.00	12.10

Fast Running Friend Workout - 2015-02-18 07:10:34
Workout Totals: Distance12.100Time1:32:57.50Pace7:40.95
Total of 12. Benjamin did 9, Joseph and Jacob 3, Julia 2, Jenny 4, William 1, Stephen 0.5.
Leg 1:Distance9.100Time1:09:29.00Pace7:38.13
Leg 2:Distance3.000Time23:28.50Pace7:49.50

White Crocs 1 Miles: 12.10

Night Sleep Time: 0.00	Nap Time: 7.00	Total Sleep Time: 7.00

Thu, Feb 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	4.00	0.00	13.00

Fast Running Friend Workout - 2015-02-19 07:34:21
Workout Totals: Distance13.000Time1:36:35.50Pace7:25.81
Benjamin did 9, Jenny 4, Julia 2, Joseph and Jacob 4, William 1, Stephen 0.5. Benjamin and I did the same tempo run as on Tuesday, except Benjamin closed with a 5:10 mile. Joseph and Jacob were on the move today and almost broke 30:00 on our out and back 4 mile course with hills off 15:54 first half.
Leg 1:Distance2.300Time18:14.40Pace7:55.83
Warm-up with Benjamin.
Leg 2:Distance4.000Time23:15.80Pace5:48.95
Tempo run. Splits - 5:56, 6:01 (up), 5:45, 5:33 (down). Benjamin's last mile was 5:10, total time 22:54.
Leg 3:Distance2.700Time24:52.20Pace9:12.67
Cool-down with Benjamin.
Leg 4:Distance4.000Time30:13.10Pace7:33.27
With Joseph and Jacob. Joseph kicked at the end and finished in 30:10.

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Feb 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.14	0.00	0.00	0.00	12.14

Fast Running Friend Workout - 2015-02-20 07:16:24
Workout Totals: Distance12.140Time1:34:50.50Pace7:48.74
Total of 12. Benjamin did 9, Jenny 4, Julia 2, Joseph and Jacob 3, William 2, Stephen 0.5. The reason for William going the extra distance was rather funny. He gets a fruit snack if he breaks 9:00, and he usually does. But today it was windy and he was having an attitude - which he often does. But today the attitude resulted in the time of 9:11 when he ran with Jenny. So I told him if he wanted to get his fruit snack he had to run another mile, and this time break 9:00. He considered the miserable life without a fruit snack especially since his little brother Stephen was getting one for running his half mile under 5:00, and decided it was worth it to run another mile. So he did - this time in 8:30. The reason the fruit snack standard exists for William and Stephen is that being young and somewhat temperamental they sometimes need some extra motivation to run at a pace that would actually train them. I set the standards for them at the level they can always easily reach when they focus and run with a good attitude.
Leg 1:Distance9.100Time1:11:06.40Pace7:48.84
With Benjamin.
Leg 2:Distance3.040Time23:44.10Pace7:48.45
With Joseph and Jacob. William did the first mile with us.
Split 1:Distance1.000Time8:30.10Pace8:30.10 Cumilative:Distance1.000Time8:30.10Pace8:30.10
With William.
Split 2:Distance2.040Time15:14.00Pace7:28.04 Cumilative:Distance3.040Time23:44.10Pace7:48.45
Caught up to Joseph and Jacob as they were 9 seconds ahead, and then ran with them.

White Crocs 1 Miles: 12.14

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Feb 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.63	1.00	4.00	0.00	21.63

Fast Running Friend Workout - 2015-02-21 07:55:28
Workout Totals: Distance21.630Time2:47:56.30Pace7:45.85
20 total. Benjamin did 12, Jenny 4, Julia 3 - with Sarah, Joseph and Jacob 4, William 2, Stephen 1. Stephen set a mile PR on the "little boy" out and back course - 9:21.4. Jacob wanted to do a mile time trial, but the air was too dirty today and he is sensitive to it, so all he had was 6:17 - 7 seconds slower than his PR. Plus I think he might have been warn out from his quick 4 mile run on Thursday. Maybe what I should do when Joseph and Jacob start getting carried away with the pace is just have them surge for a mile or so, run their energy out, and jog the rest of the way. Benjamin and I did a 4 mile tempo run down the canyon. His target was 5:10, but he could only manage 5:18 due to fatigue from the week and a headwind. Also perhaps the target was too aggressive after a 6.5 mile warm-up. I struggled as well and could only do 5:44 average.
Leg 1:Distance1.100Time9:01.60Pace8:12.36
Warm-up with Joseph and Jacob.
Leg 2:Distance1.000Time6:17.20Pace6:17.20
Jacob's mile time trial. Joseph helped. Splits were 92, 95, 95, and 93 with the balance going towards the 9.34 meter tax. Joseph found the pace relaxing and kicked a bit at the end finishing in 6:15.
Leg 3:Distance1.900Time16:29.00Pace8:40.53
Cool-down with Joseph and Jacob.
Leg 4:Distance6.500Time52:54.20Pace8:08.34
Warm-up with Benjamin.
Leg 5:Distance4.000Time22:57.90Pace5:44.48
Tempo run down the canyon. My splits - 5:40, 5:47, 5:47, 5:43. Benjamin's - 5:12, 5:21, 5:23, 5:17 - total time 21:13. Now we just need to taper and be ready to race next week in Phoenix.
Leg 6:Distance1.600Time15:05.60Pace9:26.00
Back to the house with Benjamin.
Leg 7:Distance1.000Time9:21.40Pace9:21.40
Stephen's mile time trial. Splits - 2:11, 2:29, 2:25, 2:16. I think after a few chess lessons he will be breaking 9:00 - yes, chess lessons - his problem, as evidenced by the splits, is not in the speed or endurance, but rather in the ability to concentrate - not that unusual for a 4 year old kid.
Leg 8:Distance2.040Time17:52.40Pace8:45.69
With William on the big boy course.
Leg 9:Distance1.000Time6:58.00Pace6:58.00
Alone. Really did not want to run this mile but pushed myself to do it.
Leg 10:Distance0.000Time0:00.00Pace0:00.00
Leg 11:Distance1.490Time10:59.00Pace7:22.28
Sarah and I went to the temple. There was a long line and she needed to get back to Mary to nurse her. So we decided we would just go in, when she was done she would drive home, and I would somehow find my way - it is only about 3.5 miles or so. So I got out, figured that Sarah had already left and started running home in my church clothes - the Kenyan way. However, we are in America, so it looked odd enough to draw attention, so after about 1.5 miles a nice couple picked up me and gave me a ride home.

White Crocs 1 Miles: 21.63

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Sun, Feb 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 1.00	Total Sleep Time: 8.00

Mon, Feb 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-02-23 07:26:34
Workout Totals: Distance12.000Time1:32:43.10Pace7:43.59
12 total. Very windy today. We got spoiled with the spring weather, now the winter is reminding us it is not yet gone. Kids ran their usual distances.
Leg 1:Distance9.000Time1:08:54.70Pace7:39.41
With Benjamin.
Leg 2:Distance3.000Time23:48.40Pace7:56.13
With Joseph and Jacob.
Split 1:Distance3.000Time23:48.40Pace7:56.13 Cumilative:Distance3.000Time23:48.40Pace7:56.13
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance3.000Time23:48.40Pace7:56.13

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Feb 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	2.00	12.00

Fast Running Friend Workout - 2015-02-24 09:14:13
Workout Totals: Distance12.000Time1:32:44.50Pace7:43.71
Total of 12. Benjamin and I did a 2 mile tempo run. Joseph and Jacob did 3, other kids their usual distances.
Leg 1:Distance1.960Time15:31.90Pace7:55.46
With Joseph and Jacob.
Leg 2:Distance1.040Time8:00.80Pace7:42.31
With Joseph and Jacob - wrong button press.
Leg 3:Distance4.700Time39:04.40Pace8:18.81
Warm-up with Benjamin.
Leg 4:Distance2.000Time10:53.10Pace5:26.55
Tempo run down the canyon. Benjamin's assignment was steady 5:10 pace. He did 5:09, 5:05. I tried to hang with him, but did not have much juice and only made it to 1000 in 3:11. The just ran around 5:35 pace. First mile was 5:18, second 5:35.
Leg 5:Distance2.300Time19:14.30Pace8:21.87

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Feb 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.10	0.00	0.00	0.00	12.10

Fast Running Friend Workout - 2015-02-25 07:22:05
Workout Totals: Distance12.100Time1:34:02.90Pace7:46.36
12 total. Kids did usual distances.
Leg 1:Distance9.100Time1:10:39.50Pace7:45.88
With Benjamin.
Leg 2:Distance3.000Time23:23.40Pace7:47.80
With Joseph and Jacob.

White Crocs 1 Miles: 12.10

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Feb 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.10	0.00	0.00	2.00	11.10

Fast Running Friend Workout - 2015-02-26 08:11:53
Workout Totals: Distance11.100Time1:25:21.30Pace7:41.38
Total of 11. Benjamin did 7 - tapering. We did a 2 mile tempo in 10:35 which was my best time of the year. I think sleep helped. Other kids ran their usual distances, more or less - Joseph and Jacob did 4. while Julia did 2.
Leg 1:Distance3.800Time30:25.70Pace8:00.45
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:35.10Pace5:17.55
Tempo run down the canyon. Benjamin paced me perfectly - splits of 5:19 and 5:16.
Leg 3:Distance1.300Time13:54.60Pace10:42.00
Cool-down.
Leg 4:Distance4.000Time30:25.90Pace7:36.48

White Crocs 1 Miles: 11.10

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Feb 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.04	0.00	0.00	0.00	7.04

Fast Running Friend Workout - 2015-02-27 07:30:44
Workout Totals: Distance7.040Time54:50.60Pace7:47.41
Taper for the half tomorrow - only 7 miles. Benjamin did 5, everybody else usual distances.
Leg 1:Distance1.000Time7:43.60Pace7:43.60
With Benjamin
Leg 2:Distance1.000Time8:01.10Pace8:01.10
With Benjamin, and Joseph.
Leg 3:Distance3.000Time23:19.70Pace7:46.57
With Benjamin, Joseph, and Jacob.
Leg 4:Distance2.040Time15:46.20Pace7:43.82
First 1.75 alone, the rest with Sarah.

Black Crocs Miles: 7.04

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Sat, Feb 28, 2015

Race: Phoenix Half Marathon (13.109 Miles) 01:16:23, Place overall: 20, Place in age division: 6

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.10	0.00	13.11	0.00	16.21

Fast Running Friend Workout - 2015-02-28 05:46:01
Workout Totals: Distance16.209Time1:41:31.00Pace6:15.78
Phoenix Half, 1:16:23, 20th place, 6th master. Benjamin ran 1:13:11, 9th overall. It was windy, I estimate the wind cost us about a minute. Got chicked - first time since DesNews 10 K in 2010. Details below.
Leg 1:Distance0.550Time4:38.00Pace8:25.45
Warm-up - part 1.
Leg 2:Distance0.550Time4:41.80Pace8:32.36
Warm-up part 2.
Leg 3:Distance13.109Time1:16:23.10Pace5:49.61
Race - splits and comments below.
Split 1:Distance1.000Time5:36.60Pace5:36.60 Cumilative:Distance1.000Time5:36.60Pace5:36.60
Found a pack - Michael Anderson, Ricardo Maldonado, Arianna Hilborn (female winner) and a few others. Pace feels OK.
Split 2:Distance1.000Time5:38.30Pace5:38.30 Cumilative:Distance2.000Time11:14.90Pace5:37.45
Pace starts feeling fast, but I am hanging in there. I know there is wind and if I drop back it will be worse.
Split 3:Distance1.000Time5:36.90Pace5:36.90 Cumilative:Distance3.000Time16:51.80Pace5:37.27
Hanging in there. Motorcycle escort of less preferable kind - means you are running right next to the first woman.
Split 4:Distance1.000Time5:43.00Pace5:43.00 Cumilative:Distance4.000Time22:34.80Pace5:38.70
Surviving.
Split 5:Distance1.000Time5:40.90Pace5:40.90 Cumilative:Distance5.000Time28:15.70Pace5:39.14
Telling myself just do one more mile with the pack.
Split 6:Distance1.000Time5:41.70Pace5:41.70 Cumilative:Distance6.000Time33:57.40Pace5:39.57
One more mile.
Split 7:Distance1.000Time6:04.60Pace6:04.60 Cumilative:Distance7.000Time40:02.00Pace5:43.14
Did not have any more miles with the pack. I did not make a conscious decision to drop back. Rather the pack just slipped away from me and there was nothing I could do to say with them. Not surprising. We had just run around 35:15 10 K into a headwind. I raced 35:35, albeit at altitude, only two weeks ago. But the wind probably made up for the altitude. Shortly after I fell off the original pack, Scott Cale caught me and I tried to latch on, but could last maybe only a quarter mile. So I ended up running alone into a headwind, and I did not do well.
Split 8:Distance2.000Time12:14.20Pace6:07.10 Cumilative:Distance9.000Time52:16.20Pace5:48.47
More headwind. Somewhere in the middle of this stretch I was caught by a pack - Brett Bernacchi, Jeff Tissue, and a few others. I was able to latch on.
Split 9:Distance2.000Time11:44.60Pace5:52.30 Cumilative:Distance11.000Time1:04:00.80Pace5:49.16
During this stretch the pack separated, there was some back-and-forth. Brett broke away.
Split 10:Distance1.000Time5:59.30Pace5:59.30 Cumilative:Distance12.000Time1:10:00.10Pace5:50.01
I gapped Jeff, but he caught up and I just latched on. Being alone for part of this mile cost me, I think.
Split 11:Distance1.109Time6:23.00Pace5:45.36 Cumilative:Distance13.109Time1:16:23.10Pace5:49.61
I ran most of this mile with Jeff, but he dropped me near the finish and gapped me by 10 seconds.

Leg 4:Distance2.000Time15:48.10Pace7:54.05
With Joseph - William ran the first mile with us.

White Crocs 1 Miles: 16.21

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50

Comments

From Burt on Wed, Mar 04, 2015 at 18:47:58 from 174.17.93.117

Q=CA(2gh)^0.5

Sun, Mar 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church, then came home and took a nap.

Night Sleep Time: 8.00	Nap Time: 2.00	Total Sleep Time: 10.00

Mon, Mar 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-03-02 07:52:21
Workout Totals: Distance12.000Time1:34:50.50Pace7:54.21
12 total. Benjamin did 5, other kids did their usual distances.
Leg 1:Distance5.000Time42:16.60Pace8:27.32
With Benjamin - very slow, his legs were sore after the half.
Leg 2:Distance4.000Time31:49.50Pace7:57.38
With Joseph and Jacob.
Leg 3:Distance3.000Time20:44.40Pace6:54.80
Alone.

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Mar 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-03-03 08:33:08
Workout Totals: Distance12.000Time1:37:54.60Pace8:09.55
Total of 12. Kids did their usual distances. We got some snow towards the end.
Leg 1:Distance7.500Time59:54.60Pace7:59.28
With Benjamin. He was less sore today.
Leg 2:Distance3.000Time24:59.90Pace8:19.97
With Joseph and Jacob. The snow slowed us down.
Leg 3:Distance1.000Time9:01.10Pace9:01.10
With Joseph - we could not move very well at all.
Leg 4:Distance0.500Time3:59.00Pace7:58.00
Alone.

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Mar 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.10	0.00	0.00	0.00	13.10

Fast Running Friend Workout - 2015-03-04 07:18:41
Workout Totals: Distance13.100Time1:42:26.90Pace7:49.23

Leg 1:Distance9.100Time1:12:03.40Pace7:55.10
With Benjamin.
Leg 2:Distance4.000Time30:23.50Pace7:35.88
With Joseph and Jacob.

White Crocs 1 Miles: 13.10

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Mar 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.01	0.00	2.00	0.00	13.01

Fast Running Friend Workout - 2015-03-05 08:03:49
Workout Totals: Distance13.010Time1:39:15.50Pace7:37.76
12 total. Did a 2 mile tempo down the canyon with Benjamin in 10:52.
Leg 1:Distance4.010Time31:29.10Pace7:51.10
With Joseph and Jacob. Dropped Jacob off after 3. Had Joseph do the last mile hard, but mentally he was checked out so he could only do 7:21.
Split 1:Distance3.010Time24:07.80Pace8:01.00 Cumilative:Distance3.010Time24:07.80Pace8:01.00
Dropped Jacob off at the end.
Split 2:Distance1.000Time7:21.30Pace7:21.30 Cumilative:Distance4.010Time31:29.10Pace7:51.10
With Joseph.

Leg 2:Distance4.700Time38:05.30Pace8:06.23
Warm-up with Benjamin.
Leg 3:Distance2.000Time10:52.40Pace5:26.20
Tempo run - splits 5:31, 5:21. Benjamin paced it very well for me.
Leg 4:Distance2.300Time18:48.70Pace8:10.74
Cool down with Benjamin back to the house.

White Crocs 1 Miles: 13.01

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Mar 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.11	0.00	0.00	0.00	13.11

Fast Running Friend Workout - 2015-03-06 07:21:18
Workout Totals: Distance13.110Time1:39:44.20Pace7:36.46
Usual run, kids did usual distances - except I think Jenny was on reduced mileage due to sore throat. Had Joseph repeat his failed workout from yesterday with better results - he was able to close with 6:48. In the evening Jenny and Julia played in the first day of the Utah Junior High Chess Championship. Both won 2 games each, and lost 1 each.
Leg 1:Distance9.100Time1:09:39.50Pace7:39.29
With Benjamin.
Leg 2:Distance4.010Time30:04.70Pace7:30.05
With Joseph and Jacob. Dropped Jacob off after 3.
Split 1:Distance3.010Time23:16.60Pace7:43.99 Cumilative:Distance3.010Time23:16.60Pace7:43.99
Dropped Jacob off at the end.
Split 2:Distance1.000Time6:48.10Pace6:48.10 Cumilative:Distance4.010Time30:04.70Pace7:30.05
With Joseph.

White Crocs 1 Miles: 13.11

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Mar 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	6.00	0.00	0.00	14.50

Fast Running Friend Workout - 2015-03-07 05:42:19
Workout Totals: Distance13.500Time1:35:29.70Pace7:04.42
Today was the second day of the Utah Junior High Chess Championship. So I had to get creative to get my run done. I got up at 5 AM and ran 12 miles with a tempo for the last 6 before driving Jenny and Julia to the tournament. Julia won 2 games today and lost 1. Jenny won 1 and lost 2. After the tournament I ran 1 mile with Julia, and 1 with Jenny - Jenny ran 1 more. Benjamin in the meantime ran a total of 12 at home with 4 with Joseph and Jacob (1 with William), and finished the whole thing with a 4 mile tempo in 22:41. I also ran the regular 0.5 with Stephen.
Leg 1:Distance6.000Time47:11.00Pace7:51.83
Warm-up
Leg 2:Distance6.000Time35:34.40Pace5:55.73
Tempo run.
Leg 3:Distance1.000Time7:55.60Pace7:55.60
With Jenny.
Leg 4:Distance0.500Time4:48.70Pace9:37.40
With Stephen.

White Crocs 1 Miles: 14.50

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

Sun, Mar 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. Took a long nap in the afternoon.

Night Sleep Time: 6.00	Nap Time: 2.00	Total Sleep Time: 8.00

Mon, Mar 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.10	0.00	0.00	0.00	12.10

Fast Running Friend Workout - 2015-03-09 07:31:25
Workout Totals: Distance12.100Time1:40:14.10Pace8:17.03
13 total. Kids ran their usual distances, except Jenny I think did only 2 due to a cold.
Leg 1:Distance8.100Time1:08:25.60Pace8:26.86
With Benjamin.
Leg 2:Distance4.000Time31:48.50Pace7:57.12
With Jenny.

White Crocs 1 Miles: 12.10

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Mar 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.66	0.00	0.00	0.25	12.91

Fast Running Friend Workout - 2015-03-10 08:31:53
Workout Totals: Distance12.905Time1:44:11.80Pace8:04.45
Total of 12. Benjamin did a shake-the-cobwebs 800 time trial on the track at Orem High in 2:08.9. 0.7 slower than his PR from the fall, but I was happy with the result as he did it off no speed training - only tempo runs - I would have been happy with anything under 2:10 at this point. The next step is to bring his 800 to 2:03 or as close as we can - we will work on that over the next couple of weeks. Jacob did 3, Joseph 4 with the last mile hard in 6:53. Other kids ran usual distances.
Leg 1:Distance4.010Time30:41.70Pace7:39.28
With Joseph and Jacob - Jacob got dropped off at 3.
Split 1:Distance3.010Time23:47.90Pace7:54.39 Cumilative:Distance3.010Time23:47.90Pace7:54.39
Dropped off Jacob at the end and continued with Joseph.
Split 2:Distance1.000Time6:53.80Pace6:53.80 Cumilative:Distance4.010Time30:41.70Pace7:39.28
Fast mile with Joseph.
Split 3:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.010Time30:41.70Pace7:39.28
Pressed the wrong button.

Leg 2:Distance1.561Time14:07.00Pace9:02.60
Warm-up and strides with Benjamin.
Split 1:Distance1.000Time8:11.40Pace8:11.40 Cumilative:Distance1.000Time8:11.40Pace8:11.40
Split 2:Distance0.062Time0:16.80Pace4:30.97 Cumilative:Distance1.062Time8:28.20Pace7:58.53
Split 3:Distance0.062Time0:54.20Pace14:34.19 Cumilative:Distance1.124Time9:22.40Pace8:20.36
Split 4:Distance0.062Time0:16.60Pace4:27.74 Cumilative:Distance1.186Time9:39.00Pace8:08.20
Split 5:Distance0.375Time4:28.00Pace11:54.67 Cumilative:Distance1.561Time14:07.00Pace9:02.60

Leg 3:Distance0.334Time2:08.90Pace6:25.93
Benjamin's time trial. I jogged the diagonals to give him splits, and ran from 400 to 600 with him.
Split 1:Distance0.070Time0:30.80Pace7:20.00 Cumilative:Distance0.070Time0:30.80Pace7:20.00
Split 2:Distance0.070Time0:33.10Pace7:52.86 Cumilative:Distance0.140Time1:03.90Pace7:36.43
Split 3:Distance0.124Time0:33.10Pace4:26.94 Cumilative:Distance0.264Time1:37.00Pace6:07.42
Split 4:Distance0.070Time0:31.90Pace7:35.71 Cumilative:Distance0.334Time2:08.90Pace6:25.93

Leg 4:Distance1.000Time9:15.50Pace9:15.50
Back to the house with Benjamin. He was quite worn 800 from the 800.
Leg 5:Distance6.000Time47:58.70Pace7:59.78
More distance with Benjamin.

White Crocs 1 Miles: 12.90

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Mar 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.10	0.00	0.00	0.00	13.10

Fast Running Friend Workout - 2015-03-11 07:19:14
Workout Totals: Distance13.100Time1:38:55.70Pace7:33.11
13 total. Benjamin did 9, Joseph and Jacob 4, William 1, Stephen 0.5, Julia 3, Jenny 4. I wanted to see if Joseph and Jacob could break 30:00 on our hilly out and back 4 mile course - well, I knew they could, I just wanted to see how hard they would have to work to do it. For motivation I told them they get each two fruit snacks. They did it without much of a problem - Joseph ran 28:43, Jacob 28:52.
Leg 1:Distance9.100Time1:10:03.20Pace7:41.89
With Benjamin.
Leg 2:Distance4.000Time28:52.50Pace7:13.12
With Joseph and Jacob. The splits were 7:19, 7:28, 6:56, then 7:09 for Jacob and 7:00 for Joseph for the last mile.

White Crocs 1 Miles: 13.10

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Mar 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.55	0.00	0.00	1.00	13.55

Fast Running Friend Workout - 2015-03-12 07:51:43
Workout Totals: Distance13.550Time1:52:35.50Pace8:18.56
Did a workout with Benjamin today. 4x400 down the canyon with about 400 recovery, a few times a bit more. Benjamin did 59.8, 62.3, 62.3, and 61.9. I got 69.9, 71.4, 69.9, and 70.5. Usual runs for the other children.
Leg 1:Distance4.775Time38:46.60Pace8:07.25
Warm-up.
Leg 2:Distance1.875Time14:12.50Pace7:34.67
Workout.
Split 1:Distance0.250Time1:09.90Pace4:39.60 Cumilative:Distance0.250Time1:09.90Pace4:39.60
Split 2:Distance0.250Time2:36.80Pace10:27.20 Cumilative:Distance0.500Time3:46.70Pace7:33.40
Split 3:Distance0.250Time1:11.40Pace4:45.60 Cumilative:Distance0.750Time4:58.10Pace6:37.47
Split 4:Distance0.250Time2:50.10Pace11:20.40 Cumilative:Distance1.000Time7:48.20Pace7:48.20
Split 5:Distance0.250Time1:09.90Pace4:39.60 Cumilative:Distance1.250Time8:58.10Pace7:10.48
Split 6:Distance0.375Time4:03.90Pace10:50.40 Cumilative:Distance1.625Time13:02.00Pace8:01.23
Split 7:Distance0.250Time1:10.50Pace4:42.00 Cumilative:Distance1.875Time14:12.50Pace7:34.67

Leg 3:Distance2.400Time22:18.30Pace9:17.62
Cool-down.
Leg 4:Distance1.000Time8:21.00Pace8:21.00
With William and Joseph.
Leg 5:Distance0.500Time5:06.90Pace10:13.80
With William, Stephen, Joseph, Jacob, and Jenny.
Leg 6:Distance3.000Time23:50.20Pace7:56.73
With Joseph and Jacob.

White Crocs 1 Miles: 13.55

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Mar 13, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2015-03-13 07:25:38
Workout Totals: Distance13.000Time1:41:12.90Pace7:47.15
12 total. Kids did usual distances.
Leg 1:Distance9.000Time1:10:23.10Pace7:49.23
With Benjamin.
Leg 2:Distance4.000Time30:49.80Pace7:42.45
With Joseph and Jacob.

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Mar 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	6.25	0.00	0.00	15.00

Fast Running Friend Workout - 2015-03-14 05:35:17
Workout Totals: Distance15.000Time1:47:45.90Pace7:11.06
Today was the day of the Utah Elementary Chess Championship, so we had to get creative to get the runs done. I ran 12 early in the morning with the last 6 miles as a tempo run. Benjamin did 12 with the last 4 in 22:09 from the canyon back to the house. Jenny did her usual 4. Julia did just 1 mile. Joseph and Jacob did 2. William did 1. Stephen did 0.6. On the chess front, Julia got 5 points out of 6 - 5 wins, 1 loss, 4th place in 6th grade. Joseph, Jacob, and William each got 3 points - Joseph got 2 draws, 2 wins, 2 losses, Jacob the same, and William 3 wins, 3 losses. I need to work with Joseph and Jacob on winning won games - Joseph stalemated a won game once, Jacob twice.
Leg 1:Distance6.000Time46:03.70Pace7:40.62
Warm-up.
Leg 2:Distance6.000Time35:45.20Pace5:57.53
Tempo run. It was dark and I had a hard time going fast.
Leg 3:Distance0.200Time2:01.70Pace10:08.50
With Stephen to the car.
Leg 4:Distance0.200Time2:17.80Pace11:29.00
With Stephen to the car again.
Leg 5:Distance0.400Time2:52.30Pace7:10.75
To the car and back alone.
Leg 6:Distance0.200Time2:01.50Pace10:07.50
To the car with William and Stephen.
Leg 7:Distance1.000Time8:12.80Pace8:12.80
With Julia on the Utah State track.
Leg 8:Distance1.000Time8:30.90Pace8:30.90
On the track, first 0.75 with William, the rest to catch up to Joseph and Jacob - I tried but could not catch them.
Split 1:Distance0.750Time7:00.00Pace9:20.00 Cumilative:Distance0.750Time7:00.00Pace9:20.00
Split 2:Distance0.250Time1:30.90Pace6:03.60 Cumilative:Distance1.000Time8:30.90Pace8:30.90

White Crocs 1 Miles: 15.00

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

Sun, Mar 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 1.00	Total Sleep Time: 8.00

Mon, Mar 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.51	0.00	0.00	0.00	13.51

Fast Running Friend Workout - 2015-03-16 07:26:10
Workout Totals: Distance13.510Time1:44:23.90Pace7:43.65
Usual easy day, except Julia had a stomach flu and was only able to run 0.5 in the event. I ended up with a little extra - total of 13.5.
Leg 1:Distance9.000Time1:08:35.40Pace7:37.27
With Benjamin.
Leg 2:Distance4.010Time31:24.90Pace7:50.05
With Joseph and Jacob - last mile hard. Joseph got 6:38.0, Jacob 6:39.7.
Split 1:Distance3.010Time24:45.20Pace8:13.42 Cumilative:Distance3.010Time24:45.20Pace8:13.42
3 easy miles.
Split 2:Distance1.000Time6:38.00Pace6:38.00 Cumilative:Distance4.010Time31:23.20Pace7:49.63
The fast mile - Joseph's finish time.
Split 3:Distance0.000Time0:01.70Pace0:00.00 Cumilative:Distance4.010Time31:24.90Pace7:50.05
Jacob's finish time.

Leg 3:Distance0.500Time4:23.60Pace8:47.20
With Julia.

White Crocs 1 Miles: 13.51

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Mar 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	1.00	13.00

Fast Running Friend Workout - 2015-03-17 08:29:53
Workout Totals: Distance13.000Time1:45:09.90Pace8:05.38
Workout with Benjamin - 4x400 down the canyon, easy run with Joseph and Jacob. Benjamin did the first 400 in 61 - he was actually headed for about 58, but his hamstring started cramping, so I had him just go with me today for the remaining 3. Other kids ran their usual distances.
Leg 1:Distance3.000Time23:59.50Pace7:59.83
With Joseph and Jacob.
Leg 2:Distance1.000Time8:25.10Pace8:25.10
With Joseph and William.
Leg 3:Distance4.700Time37:27.50Pace7:58.19
Warm-up with Benjamin.
Leg 4:Distance4.300Time35:17.80Pace8:12.51
Workout with Benjamin followed by cool-down.
Split 1:Distance0.250Time1:09.20Pace4:36.80 Cumilative:Distance0.250Time1:09.20Pace4:36.80
Benjamin had 61 here.
Split 2:Distance0.250Time2:51.80Pace11:27.20 Cumilative:Distance0.500Time4:01.00Pace8:02.00
Split 3:Distance0.250Time1:12.10Pace4:48.40 Cumilative:Distance0.750Time5:13.10Pace6:57.47
We stayed together.
Split 4:Distance0.250Time2:57.00Pace11:48.00 Cumilative:Distance1.000Time8:10.10Pace8:10.10
Split 5:Distance0.250Time1:09.30Pace4:37.20 Cumilative:Distance1.250Time9:19.40Pace7:27.52
Together.
Split 6:Distance0.375Time3:57.90Pace10:34.40 Cumilative:Distance1.625Time13:17.30Pace8:10.65
Split 7:Distance0.250Time1:10.30Pace4:41.20 Cumilative:Distance1.875Time14:27.60Pace7:42.72
Benjamin ran this one in 67.
Split 8:Distance2.425Time20:50.20Pace8:35.55 Cumilative:Distance4.300Time35:17.80Pace8:12.51

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Mar 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.71	0.00	0.00	0.31	13.02

Fast Running Friend Workout - 2015-03-18 07:08:32
Workout Totals: Distance13.025Time1:45:27.90Pace8:05.83

Leg 1:Distance7.077Time57:37.50Pace8:08.52
With Benjamin did 4x100 strides.
Split 1:Distance5.800Time47:21.40Pace8:09.90 Cumilative:Distance5.800Time47:21.40Pace8:09.90
Split 2:Distance0.062Time0:18.40Pace4:54.40 Cumilative:Distance5.862Time47:39.80Pace8:07.81
Split 3:Distance0.062Time0:35.70Pace9:31.20 Cumilative:Distance5.925Time48:15.50Pace8:08.69
Split 4:Distance0.062Time0:17.50Pace4:40.00 Cumilative:Distance5.987Time48:33.00Pace8:06.51
Split 5:Distance0.250Time2:13.20Pace8:52.80 Cumilative:Distance6.237Time50:46.20Pace8:08.37
Split 6:Distance0.062Time0:16.10Pace4:17.60 Cumilative:Distance6.300Time51:02.30Pace8:06.08
Split 7:Distance0.250Time2:20.00Pace9:20.00 Cumilative:Distance6.550Time53:22.30Pace8:08.90
Split 8:Distance0.062Time0:15.90Pace4:14.40 Cumilative:Distance6.612Time53:38.20Pace8:06.68
Split 9:Distance0.465Time3:59.30Pace8:34.62 Cumilative:Distance7.077Time57:37.50Pace8:08.52

Leg 2:Distance1.948Time16:25.80Pace8:26.19
One more 100 and cool-down. This was an all out sprint for me, and I managed to do 15.0.
Split 1:Distance0.062Time0:15.00Pace4:00.00 Cumilative:Distance0.062Time0:15.00Pace4:00.00
Split 2:Distance1.885Time16:10.80Pace8:35.01 Cumilative:Distance1.948Time16:25.80Pace8:26.19

Leg 3:Distance4.000Time31:24.60Pace7:51.15
With Joseph and Jacob. We did a mile interval from 2 to 3 in 6:54 on a slight rolling downhill. Jacob was struggling today with stomach pains, so we ran slower.
Split 1:Distance2.000Time16:10.20Pace8:05.10 Cumilative:Distance2.000Time16:10.20Pace8:05.10
Split 2:Distance1.000Time6:54.30Pace6:54.30 Cumilative:Distance3.000Time23:04.50Pace7:41.50
Split 3:Distance1.000Time8:20.10Pace8:20.10 Cumilative:Distance4.000Time31:24.60Pace7:51.15

White Crocs 1 Miles: 13.02

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Mar 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.50	13.00

Fast Running Friend Workout - 2015-03-19 08:12:18
Workout Totals: Distance13.000Time1:44:58.00Pace8:04.44
Total of 13. Kids ran their usual distances. Did a workout with Benjamin - 2x100, 400, and 200 down the canyon. Was able to hit 64.5 in the quarter and 31.4 in the 200 shortly after - was quite happy with that.
Leg 1:Distance3.000Time24:19.70Pace8:06.57
With Joseph and Jacob - Jacob had stomach pains so we ran slower than usual.
Leg 2:Distance1.000Time8:50.10Pace8:50.10
With Joseph and William.
Leg 3:Distance9.000Time1:11:48.20Pace7:58.66
With Benjamin.
Split 1:Distance4.640Time35:51.10Pace7:43.60 Cumilative:Distance4.640Time35:51.10Pace7:43.60
Split 2:Distance0.062Time0:16.80Pace4:28.80 Cumilative:Distance4.702Time36:07.90Pace7:41.01
Split 3:Distance0.062Time0:34.40Pace9:10.40 Cumilative:Distance4.765Time36:42.30Pace7:42.18
Split 4:Distance0.062Time0:16.60Pace4:25.60 Cumilative:Distance4.827Time36:58.90Pace7:39.64
Split 5:Distance0.500Time4:53.50Pace9:47.00 Cumilative:Distance5.327Time41:52.40Pace7:51.59
Split 6:Distance0.250Time1:04.50Pace4:18.00 Cumilative:Distance5.577Time42:56.90Pace7:42.02
Benjamin got 61.8 on this one.
Split 7:Distance0.250Time3:01.80Pace12:07.20 Cumilative:Distance5.827Time45:58.70Pace7:53.39
Split 8:Distance0.125Time0:31.40Pace4:11.20 Cumilative:Distance5.952Time46:30.10Pace7:48.73
Split 9:Distance3.048Time25:18.10Pace8:18.06 Cumilative:Distance9.000Time1:11:48.20Pace7:58.66

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Mar 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.01	0.00	0.00	0.00	13.01

Fast Running Friend Workout - 2015-03-20 07:32:09
Workout Totals: Distance13.010Time1:40:08.00Pace7:41.80
Total of 13. Usual distances for the kids. Joseph did 4 with a fast finish with the last mile in 6:35 on the out and back stretch by our house. I told him he could have one fruit snack if he ran sub-7:00 and two if sub-6:40 after he had run the first quarter in 1:46. His subsequent quarters were 1:43, 1:37, and 1:29.
Leg 1:Distance9.000Time1:09:12.80Pace7:41.42
With Benjamin
Leg 2:Distance4.010Time30:55.20Pace7:42.64
With Joseph. Jacob did the first 3.
Split 1:Distance3.010Time24:20.20Pace8:05.12 Cumilative:Distance3.010Time24:20.20Pace8:05.12
With Joseph and Jacob.
Split 2:Distance1.000Time6:35.00Pace6:35.00 Cumilative:Distance4.010Time30:55.20Pace7:42.64
Joseph's fast mile.

White Crocs 1 Miles: 13.01

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Mar 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.08	0.00	6.00	0.00	20.08

Fast Running Friend Workout - 2015-03-21 07:22:19
Workout Totals: Distance20.080Time2:26:10.50Pace7:16.78
Total of 20. Benjamin did 12, we did a tempo run down the canyon from Bridal Veil falls to the house for his last 6 in 34:09. Joseph and Jacob did 4, William 1, Stephen 0.5, Jenny 4, Julia 3.
Leg 1:Distance6.000Time48:40.40Pace8:06.73
Warm-up with Benjamin.
Leg 2:Distance6.000Time34:09.90Pace5:41.65
Tempo run. Was happy with the result, it was a good minute and half faster than my last two attempts. Part of it was having Benjamin pulling me, part from not running at 6 AM and being able to see, and I also felt stronger.
Leg 3:Distance4.000Time30:58.90Pace7:44.73
With Joseph and Jacob.
Leg 4:Distance2.040Time17:04.30Pace8:22.11
With Julia.
Leg 5:Distance2.040Time15:17.00Pace7:29.51
Alone.

White Crocs 1 Miles: 20.08

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sun, Mar 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Mon, Mar 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	1.00	0.00	0.25	13.00

Fast Running Friend Workout - 2015-03-23 07:18:03
Workout Totals: Distance13.000Time1:40:38.70Pace7:44.50
Total of 13. Kids ran their usual distance. I did 100 meter pickups with Benjamin down the canyon, fastest was 14.7, that is the first time I broke 15 in a couple of years, I think. Joseph and Jacob were on the move - they did 4 miles total with the 3rd mile in 6:19 (Jacob), and 6:18(Joseph).
Leg 1:Distance9.000Time1:10:00.10Pace7:46.65
Split 1:Distance4.640Time36:17.60Pace7:49.31 Cumilative:Distance4.640Time36:17.60Pace7:49.31
Split 2:Distance0.062Time0:16.30Pace4:20.80 Cumilative:Distance4.702Time36:33.90Pace7:46.54
Split 3:Distance0.062Time0:33.80Pace9:00.80 Cumilative:Distance4.765Time37:07.70Pace7:47.51
Split 4:Distance0.062Time0:16.00Pace4:16.00 Cumilative:Distance4.827Time37:23.70Pace7:44.77
Split 5:Distance0.487Time4:06.60Pace8:25.85 Cumilative:Distance5.315Time41:30.30Pace7:48.54
Split 6:Distance0.062Time0:15.40Pace4:06.40 Cumilative:Distance5.377Time41:45.70Pace7:45.96
Split 7:Distance0.487Time4:11.70Pace8:36.31 Cumilative:Distance5.865Time45:57.40Pace7:50.14
Split 8:Distance0.062Time0:14.70Pace3:55.20 Cumilative:Distance5.927Time46:12.10Pace7:47.67
Split 9:Distance3.073Time23:48.00Pace7:44.69 Cumilative:Distance9.000Time1:10:00.10Pace7:46.65

Leg 2:Distance4.000Time30:38.60Pace7:39.65
With Joseph and Jacob.
Split 1:Distance2.000Time16:10.70Pace8:05.35 Cumilative:Distance2.000Time16:10.70Pace8:05.35
Split 2:Distance1.000Time6:19.50Pace6:19.50 Cumilative:Distance3.000Time22:30.20Pace7:30.07
Fast Mile - Jacob's split. Joseph was 1 second ahead.
Split 3:Distance1.000Time8:08.40Pace8:08.40 Cumilative:Distance4.000Time30:38.60Pace7:39.65

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Mar 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.50	13.00

Fast Running Friend Workout - 2015-03-24 08:30:13
Workout Totals: Distance13.000Time1:44:29.90Pace8:02.30
13 total. Kids ran their usual distances. I did a workout with Benjamin down the canyon - 4x200 for me, 4x400 for Benjamin - long rest. I was able to keep all of mine under 32 and even got 30.5 on one of them. Benjamin was not feeling too great, but he held it together in the first 3 - 61.8, 61.7, 60.9, but then plopped to 65 in the last one. He said his heart could not pump well enough in the last 200.
Leg 1:Distance3.000Time23:37.90Pace7:52.63
With Joseph and Jacob.
Leg 2:Distance1.000Time8:26.50Pace8:26.50
With William.
Leg 3:Distance4.640Time35:30.50Pace7:39.16
Warm-up with Benjamin.
Leg 4:Distance4.360Time36:55.00Pace8:28.03
Workout with Benjamin.
Split 1:Distance0.125Time0:31.70Pace4:13.60 Cumilative:Distance0.125Time0:31.70Pace4:13.60
Split 2:Distance0.487Time4:38.50Pace9:31.28 Cumilative:Distance0.613Time5:10.20Pace8:26.45
Split 3:Distance0.125Time0:30.60Pace4:04.80 Cumilative:Distance0.738Time5:40.80Pace7:42.10
Split 4:Distance0.487Time4:08.60Pace8:29.95 Cumilative:Distance1.225Time9:49.40Pace8:01.14
Split 5:Distance0.125Time0:30.50Pace4:04.00 Cumilative:Distance1.350Time10:19.90Pace7:39.19
Split 6:Distance0.500Time4:44.80Pace9:29.60 Cumilative:Distance1.850Time15:04.70Pace8:09.03
Split 7:Distance0.125Time0:31.20Pace4:09.60 Cumilative:Distance1.975Time15:35.90Pace7:53.87
Split 8:Distance2.385Time21:19.10Pace8:56.31 Cumilative:Distance4.360Time36:55.00Pace8:28.03

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Mar 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2015-03-25 07:23:47
Workout Totals: Distance13.000Time1:41:25.80Pace7:48.14
Total of 13. 9 with Benjamin, 4 with Joseph and Jacob. Other kids did their usual distances. Busy day at work with a firewall failure - that was quite exciting. So I had to finish my run in the afternoon and that is when I ran with Joseph and Jacob. They were feeling not quite on top of things and could only manage 6:41 for their fast mile. Probably due to not being used to running in the afternoon.
Leg 1:Distance9.000Time1:10:34.70Pace7:50.52
With Benjamin.
Leg 2:Distance4.000Time30:51.10Pace7:42.77
With Joseph and Jacob.
Split 1:Distance2.000Time16:02.30Pace8:01.15 Cumilative:Distance2.000Time16:02.30Pace8:01.15
Split 2:Distance1.000Time6:41.40Pace6:41.40 Cumilative:Distance3.000Time22:43.70Pace7:34.57
Mile 3 pickup.
Split 3:Distance1.000Time8:07.40Pace8:07.40 Cumilative:Distance4.000Time30:51.10Pace7:42.77

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Mar 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.75	13.00

Fast Running Friend Workout - 2015-03-26 08:15:20
Workout Totals: Distance13.000Time1:47:25.20Pace8:15.78
Total of 13. Did a workout with Benjamin down the canyon. He did 4x400 58.9, 59.8, 59.1, and 61.1 with long recoveries - fastest he has done this so far, and as a landmark he was able to run a sub-4:00 mile in 4 installments for the first time - baby steps towards doing it for real. I did 2x200 + 2x300. Could not keep up with him but tried to stay as close as I could. Details below. Joseph did 4, Jacob 3, William 1, Stephen 0.5, Julia 3, Jenny 4.
Leg 1:Distance3.000Time23:45.50Pace7:55.17
With Joseph and Jacob.
Leg 2:Distance1.000Time8:19.50Pace8:19.50
With Joseph and William.
Leg 3:Distance9.000Time1:15:20.20Pace8:22.24
Workout with Benjamin.
Split 1:Distance3.400Time27:16.40Pace8:01.29 Cumilative:Distance3.400Time27:16.40Pace8:01.29
Split 2:Distance0.062Time0:17.50Pace4:40.00 Cumilative:Distance3.462Time27:33.90Pace7:57.66
Stride
Split 3:Distance0.385Time3:18.40Pace8:35.32 Cumilative:Distance3.848Time30:52.30Pace8:01.43
Split 4:Distance0.062Time0:15.90Pace4:14.40 Cumilative:Distance3.910Time31:08.20Pace7:57.80
Stride
Split 5:Distance0.700Time5:45.50Pace8:13.57 Cumilative:Distance4.610Time36:53.70Pace8:00.20
Split 6:Distance0.125Time0:31.10Pace4:08.80 Cumilative:Distance4.735Time37:24.80Pace7:54.09
200 interval
Split 7:Distance0.432Time4:37.30Pace10:41.16 Cumilative:Distance5.168Time42:02.10Pace8:08.07
Split 8:Distance0.125Time0:30.70Pace4:05.60 Cumilative:Distance5.293Time42:32.80Pace8:02.34
200 interval
Split 9:Distance0.432Time4:31.30Pace10:27.28 Cumilative:Distance5.725Time47:04.10Pace8:13.29
Split 10:Distance0.188Time0:46.90Pace4:10.13 Cumilative:Distance5.913Time47:51.00Pace8:05.58
300 interval
Split 11:Distance0.500Time5:12.80Pace10:25.60 Cumilative:Distance6.413Time53:03.80Pace8:16.50
Split 12:Distance0.188Time0:48.30Pace4:17.60 Cumilative:Distance6.600Time53:52.10Pace8:09.71
300 interval
Split 13:Distance2.400Time21:28.10Pace8:56.71 Cumilative:Distance9.000Time1:15:20.20Pace8:22.24

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Mar 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.02	0.00	0.00	0.00	13.02

Fast Running Friend Workout - 2015-03-27 07:41:57
Workout Totals: Distance13.020Time1:43:19.80Pace7:56.18
Total of 13. Kids ran their usual distances, except William did an extra mile with me, and Joseph and Jacob did only 3 resting for the time trial tomorrow.
Leg 1:Distance9.000Time1:10:19.80Pace7:48.87
With Benjamin.
Leg 2:Distance3.000Time24:06.50Pace8:02.17
With Joseph and Jacob.
Leg 3:Distance1.020Time8:53.50Pace8:43.04
With William on the big boy course.

White Crocs 1 Miles: 13.02

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Mar 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.02	9.24	0.00	0.00	20.26

Fast Running Friend Workout - 2015-03-28 08:25:25
Workout Totals: Distance20.262Time2:21:04.50Pace6:57.75
Total of 20. Kids ran their usual distance. Benjamin and I did 8 mile tempo down the canyon. Joseph and Jacob did a time trial at Orem High track. Joseph did 2000, Jacob ran the first mile with him. Both got PRs. Joseph did 7:35.4 improving by 4 seconds from last fall, Jacob got 6:05.7 improving his PR from last fall by 5 seconds. He says he wants a guinea pig when he breaks 6:00 - we are 5.7 seconds away from that, and so far it looks like he will do it before he turns 9. He turns 9 in July. Their splits were not ideal - 85,93,94,91 - and then 91 for the last lap for Joseph. We will try again with more even pacing and see if this gets Jacob under 6:00.
Leg 1:Distance1.050Time8:56.80Pace8:31.24
Warm-up with Joseph, Jacob, David, and Benjamin.
Leg 2:Distance1.242Time7:35.40Pace6:06.67
Joseph and Jacob's time trial.
Split 1:Distance1.000Time6:05.70Pace6:05.70 Cumilative:Distance1.000Time6:05.70Pace6:05.70
Jacob's mile.
Split 2:Distance0.242Time1:29.70Pace6:10.66 Cumilative:Distance1.242Time7:35.40Pace6:06.67
Joseph's kick.

Leg 3:Distance0.950Time7:57.60Pace8:22.74
Cool-down with Joseph, Jacob, David, and Benjamin.
Leg 4:Distance1.020Time8:20.30Pace8:10.49
With William and Benjamin on the big boy course. Jenny, Julia, Joseph, and Jacob started with us, but ran ahead.
Leg 5:Distance0.100Time0:55.20Pace9:12.00
A little jog from the car with Benjamin to the start of the tempo.
Leg 6:Distance8.000Time47:30.50Pace5:56.31
Tempo run with Benjamin from Vivian Park to the house. There was headwind and it was already warm, so we could not go very fast. Well, he probably could go faster, but I was holding the pace back.
Leg 7:Distance7.900Time59:48.70Pace7:34.27
Alone back to the car.

White Crocs 1 Miles: 20.26

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Mar 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Mon, Mar 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2015-03-30 07:26:33
Workout Totals: Distance13.000Time1:40:35.50Pace7:44.27
13 total. Kids ran their usual distances. For our family home evening we did running while hula hooping - well, Joseph and Julia did while the rest of us watched. Joseph did 100 meters in 50 seconds. Julia made it to about 70 meters in 54 before she dropped it.
Leg 1:Distance9.000Time1:09:44.60Pace7:44.96
With Benjamin.
Leg 2:Distance4.000Time30:50.90Pace7:42.73
With Joseph and Jacob.

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Mar 31, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.70	0.00	0.00	0.25	11.95

Fast Running Friend Workout - 2015-03-31 08:44:03
Workout Totals: Distance11.945Time1:36:59.90Pace8:07.22
Benjamin did 800 meter time trial at Orem High track today in 2:06.7 - a new PR by 1.5 seconds. The splits were 31.3, 31.8, 32.8, and 30.8. Very even and a strong kick. He said he felt the pace was not as strenuous as before but he had a hard time overriding the governor to go faster. This was an interesting result from his training in the last couple of weeks, not what I was expecting. His staple workout was 4x400 targeting 60 seconds with long rest. So I was expecting that he would open in 61 and then hang on feeling miserable and run something like 64-65. Instead he pretty much even split it with 63.1, 63.6 and the last 200 being the fastest 200 of the whole thing. His post run recovery was also good, it was perhaps the least taxing 800 he has done in the last year. There was one twist to his training that might have been the cause of this. He did not just do short speed, but also tempo runs at the end of a long run on Saturdays. Now that I am remembering, I had very similar results when I trained like this - the 800 pace was steady. Now the problem we need to solve is to learn how to go faster in the first lap. I am thinking 500-600 intervals with the mandate to run the first 400 in 60. Joseph's back was sore from yesterday's hula hooping so I told him to cut it to just 3 miles with Jacob today. Everybody else ran their usual distances.
Leg 1:Distance3.000Time23:11.80Pace7:43.93
With Joseph and Jacob
Leg 2:Distance1.611Time13:44.60Pace8:31.86
Warm-up with Benjamin with 2x100 strides
Split 1:Distance1.050Time8:34.70Pace8:10.19 Cumilative:Distance1.050Time8:34.70Pace8:10.19
Split 2:Distance0.062Time0:16.30Pace4:22.90 Cumilative:Distance1.112Time8:51.00Pace7:57.52
Split 3:Distance0.062Time0:56.40Pace15:09.68 Cumilative:Distance1.174Time9:47.40Pace8:20.34
Split 4:Distance0.062Time0:15.90Pace4:16.45 Cumilative:Distance1.236Time10:03.30Pace8:08.11
Split 5:Distance0.375Time3:41.30Pace9:50.13 Cumilative:Distance1.611Time13:44.60Pace8:31.86

Leg 3:Distance0.334Time2:06.70Pace6:19.34
Benjamin's 800 time trial. I ran from 200 to 400 with him, and the rest of it on diagonals to give him splits.
Split 1:Distance0.070Time0:31.30Pace7:27.14 Cumilative:Distance0.070Time0:31.30Pace7:27.14
Split 2:Distance0.124Time0:31.80Pace4:16.45 Cumilative:Distance0.194Time1:03.10Pace5:25.26
Split 3:Distance0.070Time0:32.80Pace7:48.57 Cumilative:Distance0.264Time1:35.90Pace6:03.26
Split 4:Distance0.070Time0:30.80Pace7:20.00 Cumilative:Distance0.334Time2:06.70Pace6:19.34

Leg 4:Distance1.000Time8:53.70Pace8:53.70
Cool-down to the house.
Leg 5:Distance6.000Time49:03.10Pace8:10.52
More miles with Benjamin.

White Crocs 1 Miles: 11.95

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Apr 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.50	0.00	0.00	13.00

Fast Running Friend Workout - 2015-04-01 07:27:28
Workout Totals: Distance13.000Time1:39:26.80Pace7:38.98
Total of 13. Usual distances for everybody. Joseph and Jacob did a 0.5 interval in the middle of their 4 mile run with the target of 3:00 (6:00 pace). Joseph got 2:51, Jacob 2:58. What I was impressed by, though, was that they did it off a rather brisk warm-up pace, and once they were done they maintained a quick pace and broke 30:00 for 4 miles.
Leg 1:Distance9.000Time1:09:45.30Pace7:45.03
With Benjamin.
Leg 2:Distance4.000Time29:41.50Pace7:25.38
With Joseph and Jacob.
Split 1:Distance2.000Time15:30.30Pace7:45.15 Cumilative:Distance2.000Time15:30.30Pace7:45.15
Split 2:Distance0.500Time2:58.70Pace5:57.40 Cumilative:Distance2.500Time18:29.00Pace7:23.60
Joseph hit this in 2:51. I stayed with Jacob.
Split 3:Distance1.500Time11:12.50Pace7:28.33 Cumilative:Distance4.000Time29:41.50Pace7:25.38

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Apr 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.60	0.00	0.00	0.25	10.85

Fast Running Friend Workout - 2015-04-02 08:20:57
Workout Totals: Distance10.850Time1:34:01.50Pace8:39.95
Benjamin did 600-400-200 workout on the track today at Orem High - 1:32.1 (new PR), 59.6 (0.7 slower than PR), and 27.6 (0.6 slower than PR). I did the last 200 of his 600 and was able to keep up. Julia did 2 miles, Joseph and Jacob 3, everybody else their usual distances. Details below.
Leg 1:Distance3.000Time24:20.70Pace8:06.90
With Joseph and Jacob.
Leg 2:Distance1.000Time8:29.60Pace8:29.60
With William.
Leg 3:Distance1.836Time15:25.00Pace8:23.81
Warm-up with Benjamin + strides and jogging.
Split 1:Distance1.050Time8:25.00Pace8:00.95 Cumilative:Distance1.050Time8:25.00Pace8:00.95
Split 2:Distance0.062Time0:15.70Pace4:13.23 Cumilative:Distance1.112Time8:40.70Pace7:48.26
Split 3:Distance0.062Time0:49.40Pace13:16.77 Cumilative:Distance1.174Time9:30.10Pace8:05.60
Split 4:Distance0.062Time0:15.80Pace4:14.84 Cumilative:Distance1.236Time9:45.90Pace7:54.03
Split 5:Distance0.600Time5:39.10Pace9:25.17 Cumilative:Distance1.836Time15:25.00Pace8:23.81

Leg 4:Distance0.264Time1:32.10Pace5:48.86
Benjamin's 600. I ran diagonals to give him splits for the first 400, and then joined him for the last 200.
Split 1:Distance0.070Time0:29.40Pace7:00.00 Cumilative:Distance0.070Time0:29.40Pace7:00.00
Split 2:Distance0.070Time0:31.20Pace7:25.71 Cumilative:Distance0.140Time1:00.60Pace7:12.86
Split 3:Distance0.124Time0:31.50Pace4:14.03 Cumilative:Distance0.264Time1:32.10Pace5:48.86

Leg 5:Distance0.875Time9:57.50Pace11:22.86
Recovery jog with Benjamin.
Leg 6:Distance0.140Time0:59.60Pace7:05.71
Benjamin's 400. I ran the diagonals to give him the 200 split.
Split 1:Distance0.070Time0:30.30Pace7:12.86 Cumilative:Distance0.070Time0:30.30Pace7:12.86
Split 2:Distance0.070Time0:29.30Pace6:58.57 Cumilative:Distance0.140Time0:59.60Pace7:05.71

Leg 7:Distance0.625Time6:52.10Pace10:59.36
Recovery.
Leg 8:Distance0.070Time0:27.60Pace6:34.29
Benjamin's 200. I ran the diagonal.
Leg 9:Distance3.040Time25:57.30Pace8:32.27
Cool-down with Benjamin.

White Crocs 1 Miles: 10.85

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Apr 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.89	0.00	0.00	0.47	12.36

Fast Running Friend Workout - 2015-04-03 07:31:24
Workout Totals: Distance9.000Time1:11:37.30Pace7:57.48
Today Joseph and Jacob did their time trials in 400 and 100 and both ran PRs. In the 400 Joseph got 75.8 with the splits of 16 high at 100, 36 low at 200, and 55 at 300. Jacob got 78.8 splitting 17 low at 100, 37 at 200, and 57 at 300. So both probably could improve their 400 with more bear carrying practice and holding back a tiny bit in the first 100. Then I had them do an all out 100. First Joseph did 17.3 - I noticed he was running into some headwind, so I had them do the rest of it going the other way. Jacob hit 16.6 on first try, Joseph got 16.9. Up to that point they were doing those just with me running by the side. Then I had them race each other and they tied in 16.6. I am suspecting Joseph was able to put more effort into the quarter and it wore him out, while Jacob did not quite know how to fight the bear which left him with more energy for the 100. Regardless, I am quite happy with the results, 100 meters in particular. My sense is that Jacob will be in the low 11s as an adult while Joseph will be high 11s or low 12s - but it all depends on how they mature. So far no problems - they have been improving at about the same rate as Benjamin at their age, except they are faster in all distances. Other kids ran their usual distances except Julia who did only 2 because of the cough.
Leg 1:Distance9.000Time1:11:37.30Pace7:57.48
With Benjamin.

Fast Running Friend Workout - 2015-04-03 17:27:06
Workout Totals: Distance3.358Time27:22.90Pace8:09.18
Joseph and Jacob's time trials.
Leg 1:Distance1.230Time10:22.30Pace8:25.93
Warm-up with Joseph and Jacob.
Leg 2:Distance0.248Time1:18.80Pace5:17.74
400 time trial. I ran with Jacob until about 70 to go, then I sprinted and caught up to Joseph at the very end.
Split 1:Distance0.248Time1:15.80Pace5:05.65 Cumilative:Distance0.248Time1:15.80Pace5:05.65
Joseph's split
Split 2:Distance0.000Time0:03.00Pace0:00.00 Cumilative:Distance0.248Time1:18.80Pace5:17.74
Waiting for Jacob.

Leg 3:Distance0.438Time3:50.10Pace8:45.94
Recovery jog.
Leg 4:Distance0.062Time0:17.30Pace4:39.03
Joseph's 100 into a headwind.
Leg 5:Distance0.124Time1:19.80Pace10:43.55
Recovery jog.
Leg 6:Distance0.062Time0:16.60Pace4:27.74
Jacob's 100.
Leg 7:Distance0.033Time0:16.90Pace8:32.12
Joseph's 100.
Leg 8:Distance0.062Time0:16.60Pace4:27.74
Jacob and Joseph racing each other in 100.
Leg 9:Distance1.100Time9:24.50Pace8:33.18
Back to the house with Joseph and Jacob.

White Crocs 1 Miles: 12.36

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Apr 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	0.00	8.00	0.00	16.10

Fast Running Friend Workout - 2015-04-04 07:26:21
Workout Totals: Distance16.100Time1:51:11.90Pace6:54.40
16 total. Shorter today due to General Conference. Did 8 mile tempo with Benjamin - he did 12 total. Joseph and Jacob ran 4.7 back to the car with me uphill into a headwind. Julia ran 2 due to the cough. Other kids did their usual distances.
Leg 1:Distance3.400Time27:44.60Pace8:09.59
Warm-up with Benjamin.
Leg 2:Distance8.000Time46:13.70Pace5:46.71
Tempo run.
Leg 3:Distance4.700Time37:13.60Pace7:55.23
With Joseph and Jacob.

White Crocs 1 Miles: 16.10

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sun, Apr 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Watched General Conference with the family. Took a nap afterwards, then we went for a walk near Bridal Veil Falls.

Night Sleep Time: 8.00	Nap Time: 2.00	Total Sleep Time: 10.00

Mon, Apr 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-04-06 07:26:50
Workout Totals: Distance12.000Time1:32:00.90Pace7:40.07
Regular 12. Kids did usual distances, except Joseph and Jacob ran a little shorter - only 3 in preparation for the time trial tomorrow.
Leg 1:Distance9.000Time1:08:49.80Pace7:38.87
With Benjamin.
Leg 2:Distance3.000Time23:11.10Pace7:43.70
With Joseph and Jacob.

White Crocs 1 Miles: 12.00

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50

Tue, Apr 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.45	1.00	1.00	0.25	11.70

Fast Running Friend Workout - 2015-04-07 08:02:46
Workout Totals: Distance11.689Time1:32:23.00Pace7:54.21
Today was the day of time trials. Some kids ran well while others have struggled. Stephen was trying to break 9:00 in the mile, was a bit off pace at 800 (4:34) but still on pace for his 9:21 record. Unfortunately he tripped half way through and lost his will to go further, which is common for a 4-year-old. We originally planned for Jacob to run the mile, and Joseph 2000, but today was not their day. We opened with two 90 second quarters, then Jacob could only do 97, and Joseph did not feel good enough to just take off at that point. Jacob's last lap was 93 finishing the mile in 6:12, and I do not know what Joseph was thinking because he maintained the pace and fell back by 4 seconds. Seeing he was going nowhere I stopped him. He was upset with me saying he had a great kick. I gave him a chance to prove himself, and had him run an all out 800. His emotions got him through the first 100 in 17, and 37 at 200, and then he had no juice and could only manage 93 seconds per lap pace finishing in 2:56. Jacob also was not happy with his 6:12 and wanted some closure for the day. So I had him run an all out 800 as well. He opened in 40 at the 200, and the struggled as well finishing also in 2:56. Benjamin had a good 800 time trial running a new PR of 2:05.4. He opened in 29.0 (tailwind), then 31.8 (headwind), 32.0 (tailwind, I ran that one with him), and 32.6 (headwind). I think this is enough 800 speed for now, time to connect the mile and the 5000 to it. He should be running 4:27 and 15:19 respectively. Historically he had a hard time following that curve, though, but we will see how he does. Jenny did a shake-the-cobwebs time trial on the track in 6:38.8 with the splits of 1:40, 1:42, 1:41, and 1:33. Not back to her PR of 6:24 yet, but I think in a couple of weeks she might be there. William was the only running kid who did not do a time trial today - he ran 1 mile at a normal training pace.
Leg 1:Distance0.498Time4:34.00Pace9:10.20
With Stephen, Joseph, and Jacob.
Leg 2:Distance1.000Time6:16.30Pace6:16.30
Joseph and Jacob's mile time trial.
Split 1:Distance1.000Time6:12.00Pace6:12.00 Cumilative:Distance1.000Time6:12.00Pace6:12.00
Jacob's time.
Split 2:Distance0.000Time0:04.30Pace0:00.00 Cumilative:Distance1.000Time6:16.30Pace6:16.30
Waited for Joseph.

Leg 3:Distance0.498Time2:56.20Pace5:53.82
Joseph's 800.
Leg 4:Distance0.498Time2:56.30Pace5:54.02
Jacob's 800.
Leg 5:Distance1.611Time14:15.00Pace8:50.73
Warm-up and strides with Benjamin. Jenny ran with us for the warm-up part.
Split 1:Distance1.050Time8:52.30Pace8:26.95 Cumilative:Distance1.050Time8:52.30Pace8:26.95
Split 2:Distance0.062Time0:15.90Pace4:16.45 Cumilative:Distance1.112Time9:08.20Pace8:12.99
Split 3:Distance0.062Time0:51.00Pace13:42.58 Cumilative:Distance1.174Time9:59.20Pace8:30.39
Split 4:Distance0.062Time0:15.50Pace4:10.00 Cumilative:Distance1.236Time10:14.70Pace8:17.33
Split 5:Distance0.375Time4:00.30Pace10:40.80 Cumilative:Distance1.611Time14:15.00Pace8:50.73

Leg 6:Distance0.334Time2:05.40Pace6:15.45
Benjamin's time trial - I ran from 400 to 600 and the diagonals to give him splits.
Split 1:Distance0.070Time0:29.00Pace6:54.29 Cumilative:Distance0.070Time0:29.00Pace6:54.29
Split 2:Distance0.070Time0:31.80Pace7:34.29 Cumilative:Distance0.140Time1:00.80Pace7:14.29
Split 3:Distance0.124Time0:32.00Pace4:18.06 Cumilative:Distance0.264Time1:32.80Pace5:51.52
With Benjamin from 400 to 600.
Split 4:Distance0.070Time0:32.60Pace7:45.71 Cumilative:Distance0.334Time2:05.40Pace6:15.45

Leg 7:Distance0.250Time3:06.90Pace12:27.60
Recovery jog with Benjamin.
Leg 8:Distance1.000Time6:38.80Pace6:38.80
Benjamin and I paced Jenny in her mile time trial.
Leg 9:Distance1.000Time9:26.70Pace9:26.70
Back to the house with Benjamin and Jenny.
Leg 10:Distance5.000Time40:07.40Pace8:01.48
More distance with Benjamin.

White Crocs 1 Miles: 11.69

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Apr 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2015-04-08 07:18:02
Workout Totals: Distance13.000Time1:43:41.00Pace7:58.54
Usual easy run - kids did their usual distances.
Leg 1:Distance9.000Time1:11:34.90Pace7:57.21
With Benjamin.
Leg 2:Distance4.000Time32:06.10Pace8:01.52
With Joseph and Jacob.

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Apr 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.59	0.00	3.50	0.00	13.09

Fast Running Friend Workout - 2015-04-09 08:34:01
Workout Totals: Distance13.090Time1:39:24.50Pace7:35.65
800 meter time trials for Joseph and Jacob. Joseph ran 2:46.7, Jacob 2:47.8. New PRs for both by 4 seconds. They opened with 40 at 200, then at 300 I told Joseph to go ahead because Jacob started to struggle. Joseph was 83 at 400, Jacob 84. Then Jacob was able to relax and held the pace better. At 600 Joseph had 2:07, Jacob 2:08. And then both of them had a furious kick in a little under 40 seconds for the last 200. Matthew ran 100 meters in 47.8 - with Jenny dangling a fruit snack in front. Good result for a kid that does not yet talk. Benjamin and I did a workout - Benjamin did a fartlek. The target was 200 in 34 followed by 200 in 30 15 times, he was not as fast on the fast 200s hitting them in around 36, but on the slow ones he was fast running them around 25-26 seconds. I did a tempo 3 miles in 16:35 with the splits of 5:25, 5:36, 5:34. When I caught up to Benjamin he joined me and finished with me.
Leg 1:Distance0.900Time7:48.20Pace8:40.22
Warm-up with Jenny, Joseph, Jacob, and William on foot, and Stephen and Matthew in the stroller.
Leg 2:Distance0.062Time0:47.80Pace12:50.97
Matthew's time trial.
Leg 3:Distance0.120Time1:01.50Pace8:32.50
A jog with Joseph and Jacob.
Leg 4:Distance0.498Time2:47.80Pace5:36.95
Joseph and Jacob's 800 time trial. When Joseph pulled away I stayed with Jacob and timed Joseph from a distance.
Split 1:Distance0.495Time2:46.70Pace5:36.77 Cumilative:Distance0.495Time2:46.70Pace5:36.77
Joseph's time.
Split 2:Distance0.003Time0:01.10Pace6:06.67 Cumilative:Distance0.498Time2:47.80Pace5:36.95
Finishing with Jacob.

Leg 5:Distance0.950Time8:13.20Pace8:39.16
Back to the house with the gang. Stephen and Matthew in the stroller.
Leg 6:Distance5.280Time42:40.00Pace8:04.85
Warm-up with Benjamin.
Leg 7:Distance3.000Time16:35.40Pace5:31.80
Tempo run.
Leg 8:Distance2.280Time19:30.60Pace8:33.42
Cool-down with Benjamin.

Nike Double Stroller Miles: 1.90	White Crocs 1 Miles: 13.09

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Apr 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.04	0.00	0.00	0.00	13.04

Fast Running Friend Workout - 2015-04-10 07:32:11
Workout Totals: Distance13.036Time1:43:44.90Pace7:57.52
Usual easy run. Joseph, Jacob, and Julia did 4, I pushed the stroller with Matthew and Stephen in it. Other kids ran their usual distances.
Leg 1:Distance9.100Time1:09:57.90Pace7:41.31
With Benjamin.
Leg 2:Distance3.936Time33:47.00Pace8:34.99
With Julia, Joseph, and Jacob on foot, and Matthew and Stephen in the stroller.

Nike Double Stroller Miles: 4.00	White Crocs 1 Miles: 13.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Apr 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.04	0.00	3.00	0.00	20.04

Fast Running Friend Workout - 2015-04-11 07:53:02
Workout Totals: Distance20.040Time2:26:21.80Pace7:18.21
Total of 20. Joseph and Jacob did 5 - their longest run ever- and they volunteered a good pace - 20:05 first half (8:02 average), and 17:40/17:44 second half 7:02/7:03 average on the way back - Joseph pulled ahead a little at the end. Benjamin did 12. He and I did 2x3 in the canyon, first up, second down. On the way up I did 18:25 (5:55,6:19,6:11), Benjamin 17:28 (5:41, 5:55, 5:52). On the way down I got 16:54 (5:35, 5:43, 5:36), he got 15:47 (5:18, 5:12, 5:17). On the way back I joined Julia on foot and Joseph on a bike for a mile.
Leg 1:Distance5.000Time37:49.50Pace7:33.90
With Joseph and Jacob.
Leg 2:Distance2.300Time17:45.50Pace7:43.26
Warm-up with Benjamin.
Leg 3:Distance3.000Time18:25.90Pace6:08.63
Tempo uphill.
Leg 4:Distance1.400Time13:07.60Pace9:22.57
Recovery.
Leg 5:Distance3.000Time16:54.50Pace5:38.17
Tempo downhill.
Leg 6:Distance3.300Time26:56.40Pace8:09.82
Distance after the tempo.
Leg 7:Distance2.040Time15:22.40Pace7:32.16
More distance to finish the 20.

White Crocs 1 Miles: 20.04

Night Sleep Time: 6.50	Nap Time: 1.00	Total Sleep Time: 7.50

Sun, Apr 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. Talked with my mother on Skype. Went for a walk in the evening with the family.

Night Sleep Time: 7.50	Nap Time: 1.00	Total Sleep Time: 8.50

Mon, Apr 13, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.10	0.00	0.00	0.00	12.10

Fast Running Friend Workout - 2015-04-13 06:51:38
Workout Totals: Distance12.100Time1:33:34.00Pace7:43.97
Usual run. Benjamin did 9, Jenny 4, Julia, Joseph and Jacob 3 - Joseph and Jacob were resting before the mile time trial tomorrow. William did 2, Stephen 1. I have not been entering Sarah's runs, I should start for consistency. She ran 4 in 35:41 today - one of her faster times. I wonder if there are any kinds of Mother of Nine running records - if anybody knows of any running performances done by a mother of nine children I would like to know.
Leg 1:Distance9.100Time1:10:08.20Pace7:42.44
With Benjamin. Caught up to Sarah with a little bit less than 2 miles to go and helped her run 35:41 on her 4 mile course. She did a 7:58 mile in the middle.
Leg 2:Distance3.000Time23:25.80Pace7:48.60
With Joseph, Jacob, and Julia. Joseph and Jacob ran ahead and finished in around 23:08-23:09 - all over the last 230 meters or so. I am estimating they hit the last quarter which has a 230 meter uphill stretch grade varying from 3 to 6% in around 1:35. I stayed back with Julia and as I saw them pull away as if Julia and I were standing still I just thought Julia was falling apart, but she was running around 7:30 pace.

White Crocs 1 Miles: 12.10

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Comments

From The Warbeast on Mon, Apr 13, 2015 at 17:36:57 from 64.255.92.149

How do I get my entries to be blue;) dang those are some dang kewl kids

Tue, Apr 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.08	1.00	0.00	0.62	11.70

Fast Running Friend Workout - 2015-04-14 08:16:04
Workout Totals: Distance11.702Time1:36:53.50Pace8:16.80
Today was the day of mile time trials. Jacob's was excellent - 5:57.3, new mile PR, first time under 6:00 becoming third child to break 6:00 and first while still 8 years old. Joseph had an OK one tying with Jacob in 5:57.3, also a new PR. Benjamin's was a bummer - he opened in 65.5 and then lost it mentally and just coasted at 5:00 pace finishing in 4:49.2. We will retry Thursday. Joseph and Jacob opened in 86, Joseph was pushing me to go faster. In the second lap I sensed that Jacob was struggling and slowed it down to the slowest possible that would not make sub-6:00 out of reach - second lap was around 92.5. In the third lap both of them were struggling, but I moved forward to encourage a faster pace. The entire time Joseph was screaming No! I think he was worried about Jacob beating him. This got bad enough that I told him he needed to be quiet or he might ruin Jacob's chance for sub-6:00. Third lap was 91. In the last lap I told them to kick. Jacob needed sub-88 to break 6:00. Joseph did some screaming in the last lap, but not as much as in in the third. In spite of the screaming the last lap was superb - 85 seconds, I was not expecting that at all. Joseph was a couple of steps ahead with 100 to go, but Jacob closed all of it in the kick and they finished together with a new PR for both. I asked Joseph later to explain the screaming. He said it just came out and he could not control it. I suppose those things happen at the age of 10 when you feel your younger brother is about to beat you. Other kids ran their usual distances.
Leg 1:Distance1.100Time9:26.50Pace8:35.00
Warm-up with Joseph and Jacob.
Leg 2:Distance1.000Time5:57.30Pace5:57.30
The epic time trial that resulted in Jacob breaking 6:00 for the first time and earning a guinea pig and Joseph tying with him and running a PR as well.
Leg 3:Distance1.000Time9:00.00Pace9:00.00
Cool-down with Joseph and Jacob.
Leg 4:Distance1.606Time13:51.30Pace8:37.62
Warm-up with Benjamin + strides.
Split 1:Distance1.050Time8:51.00Pace8:25.71 Cumilative:Distance1.050Time8:51.00Pace8:25.71
Split 2:Distance0.062Time0:15.90Pace4:16.45 Cumilative:Distance1.112Time9:06.90Pace8:11.82
Stride
Split 3:Distance0.062Time0:48.80Pace13:07.10 Cumilative:Distance1.174Time9:55.70Pace8:27.41
Split 4:Distance0.062Time0:16.30Pace4:22.90 Cumilative:Distance1.236Time10:12.00Pace8:15.15
Stride.
Split 5:Distance0.370Time3:39.30Pace9:52.70 Cumilative:Distance1.606Time13:51.30Pace8:37.62

Leg 5:Distance0.496Time4:49.20Pace9:43.06
Benjamin's botched mile time trial. I ran the first and the third lap. Splits are at the 400 intervals except the last one which includes the 9.34 meter tax.
Split 1:Distance0.248Time1:05.50Pace4:24.11 Cumilative:Distance0.248Time1:05.50Pace4:24.11
Split 2:Distance0.000Time1:13.30Pace0:00.00 Cumilative:Distance0.248Time2:18.80Pace9:19.68
Split 3:Distance0.248Time1:15.40Pace5:04.03 Cumilative:Distance0.496Time3:34.20Pace7:11.85
Split 4:Distance0.000Time1:15.00Pace0:00.00 Cumilative:Distance0.496Time4:49.20Pace9:43.06

Leg 6:Distance1.500Time13:02.80Pace8:41.87
Cool-down with Benjamin.
Leg 7:Distance5.000Time40:46.40Pace8:09.28
More distance with Benjamin.

White Crocs 1 Miles: 11.70

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Apr 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2015-04-15 07:53:53
Workout Totals: Distance13.000Time1:43:42.10Pace7:58.62
Easy run today. 13 for me, Benjamin did 9, Joseph, Jacob, and Jenny 4, Julia 3, William 2, Stephen 1. Got some snow.
Leg 1:Distance4.000Time32:25.00Pace8:06.25
With Joseph and Jacob.
Leg 2:Distance9.000Time1:11:17.10Pace7:55.23
With Benjamin.

White Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Apr 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.11	0.00	0.00	0.50	11.61

Fast Running Friend Workout - 2015-04-16 08:48:39
Workout Totals: Distance11.608Time1:34:02.10Pace8:06.05
Today Benjamin and Julia did mile time trials. Benjamin did in on the track, Julia in the canyon. Benjamin ran 4:39.4. I ran 600 with him from 409.34 to 1009.34. I cannot take the lead anymore even for those short stretches at his mile pace when he does not crash. It took him 2.1 to get from the start to 4 laps to go, then he ran the next 400 in 64.7, followed by 70.3. So far so good. The demons attacked him over the next lap which he ran in 74.0, but he was able to shake them in the last lap with 68.3. The time was a PR by 1.5 seconds. Not that great, but there was some wind today. What I was happy about was that he won the battle against the demons, and also that while fighting it he could still run a quarter in 74. Julia ran an even paced 6:19.8 down the canyon on our standard course. Benjamin, Joseph, and Jacob helped me pace her. Next step for her is to run this time on the track.
Leg 1:Distance1.806Time15:24.40Pace8:31.85
Warm-up and strides with Benjamin.
Split 1:Distance1.250Time10:14.10Pace8:11.28 Cumilative:Distance1.250Time10:14.10Pace8:11.28
Split 2:Distance0.062Time0:16.30Pace4:22.90 Cumilative:Distance1.312Time10:30.40Pace8:00.49
Split 3:Distance0.062Time0:52.30Pace14:03.55 Cumilative:Distance1.374Time11:22.70Pace8:16.87
Split 4:Distance0.062Time0:16.20Pace4:21.29 Cumilative:Distance1.436Time11:38.90Pace8:06.70
Split 5:Distance0.370Time3:45.50Pace10:09.46 Cumilative:Distance1.806Time15:24.40Pace8:31.85

Leg 2:Distance0.372Time4:39.40Pace12:31.08
Benjamin's time trial. New PR. I ran 600 with him in the middle in 1:46.9. Considered going to the 800, but I felt I was falling off pace, and I wanted to be able to talk when Benjamin had a lap left.
Split 1:Distance0.000Time0:02.10Pace0:00.00 Cumilative:Distance0.000Time0:02.10Pace0:00.00
Split 2:Distance0.000Time1:04.70Pace0:00.00 Cumilative:Distance0.000Time1:06.80Pace0:00.00
Split 3:Distance0.248Time1:10.30Pace4:43.47 Cumilative:Distance0.248Time2:17.10Pace9:12.82
Split 4:Distance0.124Time0:36.40Pace4:53.55 Cumilative:Distance0.372Time2:53.50Pace7:46.40
Split 5:Distance0.000Time0:37.60Pace0:00.00 Cumilative:Distance0.372Time3:31.10Pace9:27.47
Split 6:Distance0.000Time1:08.30Pace0:00.00 Cumilative:Distance0.372Time4:39.40Pace12:31.08

Leg 3:Distance1.450Time12:40.20Pace8:44.28
Back to the house with Benjamin.
Leg 4:Distance0.700Time6:01.10Pace8:35.86
Warm-up with Julia, Benjamin, Joseph, and Jacob.
Leg 5:Distance1.000Time6:19.80Pace6:19.80
Julia's time trial.
Leg 6:Distance2.280Time18:59.50Pace8:19.78
Cool-down with Benjamin, Julia, Joseph, and Jacob.
Leg 7:Distance4.000Time29:57.70Pace7:29.43
Back to the car alone.

White Crocs 1 Miles: 11.60

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Apr 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.10	0.00	0.00	0.00	13.10

Fast Running Friend Workout - 2015-04-17 07:23:41
Workout Totals: Distance13.100Time1:41:37.50Pace7:45.46
Usual run. Total of 13. Kids ran their usual distances - Benjamin 9, Jenny, Joseph, and Jacob - 4, Julia - 3, William - 2, Stephen - 1. Stephen's new fruit snack standard is 10:00 mile and he usually gets it.
Leg 1:Distance9.100Time1:10:32.50Pace7:45.11
With Benjamin
Leg 2:Distance4.000Time31:05.00Pace7:46.25
With Joseph and Jacob.

White Crocs 1 Miles: 13.10

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Comments

From Burt on Tue, Apr 21, 2015 at 08:24:42 from 174.26.194.193

Happy birthday!

Sat, Apr 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.09	0.00	0.00	1.50	19.59

Fast Running Friend Workout - 2015-04-18 08:07:35
Workout Totals: Distance19.590Time2:41:12.60Pace8:13.75
19.5 total. Benjamin did 12.7 with a workout 3x1 mile down the canyon with 200 recovery jog. I did half miles with longer recovery with him. This was a breakthrough workout for him. I gave him a target of 4:48 for the first one, then just try 4:48s for the rest of it expecting something like 4:53-4:51 for the remaining two - 200 is a very short recovery, the workout is basically like racing 3 miles. He did 4:51, 4:48, 4:44. I knew something was different when I noticed that within 100 meters of jogging after the first interval his breathing sounded recovered. Another good sign is that when he finished the last one he was standing up instead of laying on the ground like he usually does. Something in the area of aerobic support got rewired in his body, which I suppose you should expect around the age of 16. We will see if he can translate that rewiring into a decent 5000 performance next week in the Clarence Robison Invitational. I had a decent workout as well - 2:27.6, 2:25.7, 2:22.3. On the last one after the first quarter in 71 I thought I was going to lose it, but one step at a time I was able to maintain the pace to the finish. Julia, Joseph, and Jacob did a long run today - 5 miles. Other kids ran their usual distances.
Leg 1:Distance5.550Time45:10.10Pace8:08.31
Warm-up with Benjamin.
Leg 2:Distance3.040Time20:03.20Pace6:35.79
The workout.
Split 1:Distance0.500Time2:27.60Pace4:55.20 Cumilative:Distance0.500Time2:27.60Pace4:55.20
Split 2:Distance0.540Time4:23.40Pace8:07.78 Cumilative:Distance1.040Time6:51.00Pace6:35.19
Split 3:Distance0.500Time2:25.70Pace4:51.40 Cumilative:Distance1.540Time9:16.70Pace6:01.49
Split 4:Distance0.500Time4:35.70Pace9:11.40 Cumilative:Distance2.040Time13:52.40Pace6:48.04
Split 5:Distance0.500Time2:22.30Pace4:44.60 Cumilative:Distance2.540Time16:14.70Pace6:23.74
Split 6:Distance0.500Time3:48.50Pace7:37.00 Cumilative:Distance3.040Time20:03.20Pace6:35.79

Leg 3:Distance4.000Time34:55.80Pace8:43.95
Cool-down with Benjamin.
Leg 4:Distance5.000Time43:13.30Pace8:38.66
With Julia, Joseph, and Jacob.
Leg 5:Distance1.000Time9:53.10Pace9:53.10
With William, and Stephen.
Leg 6:Distance1.000Time7:57.10Pace7:57.10
With William.

White Crocs 1 Miles: 19.59

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sun, Apr 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. Was very tired in the afternoon and took a long nap. Went for a walk in the neighborhood in the evening.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Mon, Apr 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2015-04-20 07:18:43
Workout Totals: Distance13.000Time1:39:40.50Pace7:40.04
Usual run - total of 13. Kids ran their usual distances.
Leg 1:Distance9.000Time1:09:59.80Pace7:46.64
With Benjamin.
Leg 2:Distance4.000Time29:40.70Pace7:25.18
With Joseph and Jacob. Joseph ran ahead and finished in 29:32. Their first half was 15:38. So 13:54 second half for Joseph, 14:02 for Jacob.

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Apr 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	1.00	0.00	13.04

Fast Running Friend Workout - 2015-04-21 09:22:49
Workout Totals: Distance4.030Time32:54.60Pace8:09.98
I turned 42 today. Jacob, and Joseph did a mile time trial of sorts in the canyon. I told them to just go quick and enjoy the speed with no particular goal in mind, just something faster than what they did on the track. They went through the first half mile in 2:55, then Jacob more or less maintained the pace, but Joseph sped up. Joseph got 5:43.3, Jacob 5:50.4. Julia had the assignment to run the first half mile with the boys but she was not feeling well, so after trying to get her to go some decent pace for 600 meters I told her to just keep running straight to the mile at whatever pace she was running and sped up to catch with Joseph and Jacob. I really had to move because I was already about 10 seconds behind. So I hit 800 in 3:01, and then caught up to Jacob at around 1000 meter mark. I stayed with him until 200 meters to go, and then surged to catch up to Joseph so I could time him. Julia finished in 6:40.1. Then we ran home.
Leg 1:Distance0.750Time6:37.80Pace8:50.40
Warm-up with Joseph, Jacob, and Julia.
Leg 2:Distance1.000Time6:40.10Pace6:40.10
The time trial.
Split 1:Distance1.000Time5:43.30Pace5:43.30 Cumilative:Distance1.000Time5:43.30Pace5:43.30
Joseph's time.
Split 2:Distance0.000Time0:07.10Pace0:00.00 Cumilative:Distance1.000Time5:50.40Pace5:50.40
Waiting for Jacob.
Split 3:Distance0.000Time0:49.70Pace0:00.00 Cumilative:Distance1.000Time6:40.10Pace6:40.10
Waiting for Julia.

Leg 3:Distance2.280Time19:36.70Pace8:36.10
Cool-down.

Fast Running Friend Workout - 2015-04-21 11:19:06
Workout Totals: Distance9.000Time1:10:29.50Pace7:49.94
With Benjamin after his Computation and Optimization 2 final.
Leg 1:Distance9.000Time1:10:29.50Pace7:49.94

White Crocs 1 Miles: 13.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Apr 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.55	1.00	0.00	1.12	11.67

Fast Running Friend Workout - 2015-04-22 08:26:20
Workout Totals: Distance11.676Time1:36:57.50Pace8:18.24
Today Jenny and I did 1 mile time trials down the Provo Canyon. Jenny ran 6:10.3, my goal was to break 5:00, and I reached it with Benjamin's help - 4:56.6. That is the first time I went under 5:00 since turning 40 on something that compares to sea level flat (not counting a few crazy splits in the Big Cottonwood half down 8% grade) , and it has been 2 years. So after all maybe my slow down as a master is more training than age related - I am running decent mileage, but my the volume and intensity of my intervals and tempo runs has been way down. Joseph and Jacob did 100 meter time trial racing each other. In the first attempt Joseph did 16.0, Jacob 16.2. In the second, Joseph got 16.2, Jacob 16.3, in the third they tied with 16.4. Jenny's splits were 90,94,93,93. Mine - 73,75,73,75. The first quarter was perfect, Benjamin eased off too much in the second quarter, then overcorrected in the third - amazingly it did not drop me, and then I did not have as much juice in the last one. Joseph is about 1 second faster than Benjamin was at the age of 10, and Jacob is about 2 seconds faster than Benjamin was at the age of 8. Not sure what that means. Benjamin right now will run about 13.0, and probably 12.0-12.5 as an adult. I am not expecting Jacob to run 10.0 as an adult, but possibly 11.0, which coupled with the endurance would make him competitive in the 5,000 and 10,000.
Leg 1:Distance0.700Time6:09.70Pace8:48.14
Warm up with Benjamin and Jenny.
Leg 2:Distance1.000Time6:10.30Pace6:10.30
Jenny's time trial.
Leg 3:Distance1.120Time10:06.90Pace9:01.87
Recovery jog with Benjamin and Jenny.
Leg 4:Distance1.000Time4:56.60Pace4:56.60
My mile time trial.
Leg 5:Distance1.000Time9:03.10Pace9:03.10
Recovery jog with Benjamin.
Leg 6:Distance1.100Time10:54.40Pace9:54.91
To the track with Joseph, Jacob, and Julia.
Leg 7:Distance0.250Time2:12.10Pace8:48.40
A lap with Benjamin.
Leg 8:Distance0.062Time0:16.20Pace4:21.29
Joseph and Jacob's first 100 meter attempt.
Split 1:Distance0.062Time0:16.00Pace4:18.06 Cumilative:Distance0.062Time0:16.00Pace4:18.06
Split 2:Distance0.000Time0:00.20Pace0:00.00 Cumilative:Distance0.062Time0:16.20Pace4:21.29

Leg 9:Distance0.430Time3:59.90Pace9:17.91
A jog with Benjamin.
Leg 10:Distance0.062Time0:16.20Pace4:21.29
Second 100 meter attempt, Joseph's time.
Leg 11:Distance0.690Time6:07.20Pace8:52.17
Jogging with Benjamin.
Leg 12:Distance0.062Time0:16.40Pace4:24.52
Third attempt - they tied.
Leg 13:Distance1.200Time12:29.20Pace10:24.33
Back to the house.
Leg 14:Distance1.500Time12:06.30Pace8:04.20
Extra distance with Joseph and Jacob.
Leg 15:Distance1.500Time11:53.00Pace7:55.33
Extra distance alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Apr 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.08	0.00	0.00	0.00	12.08

Fast Running Friend Workout - 2015-04-23 09:00:44
Workout Totals: Distance12.080Time1:34:31.90Pace7:49.53
Easy run today - total of 12, 2 with the stroller. Benjamin did 6 to taper for the 5000 on Friday. Everybody else ran their usual distances.
Leg 1:Distance1.020Time10:01.90Pace9:50.10
With Stephen running and Matthew in the stroller. Jenny and William ran the first 0.51 with us, then turned around.
Leg 2:Distance1.020Time7:57.60Pace7:48.24
Back with Stephen and Matthew in the stroller.
Leg 3:Distance4.000Time30:55.30Pace7:43.82
With Joseph, Jacob, and Benjamin.
Leg 4:Distance2.040Time15:59.40Pace7:50.29
With Benjamin.
Leg 5:Distance4.000Time29:37.70Pace7:24.43
Alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Apr 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-04-24 08:01:04
Workout Totals: Distance12.040Time1:38:03.30Pace8:08.65
Total of 12. Benjamin did only 4 in the morning in anticipation of Clarence Robison Invitational 5000 later in the afternoon, but when we got there the event got rescheduled to tomorrow due to lightening red alert. Perhaps for the better - the forecast is 52 F 6 mph SSW wind with cloud cover and only 20% chance of rain - almost perfect, we would like the wind to be 0 for a track race, but that rarely happens. So Benjamin added 1 mile warm up, and 1 mile extra distance after the announcement in the afternoon. Other kids ran their usual distances.
Leg 1:Distance4.000Time30:56.10Pace7:44.02
With Joseph and Jacob.
Leg 2:Distance1.000Time9:51.50Pace9:51.50
With Jenny and Stephen.
Leg 3:Distance4.000Time30:58.70Pace7:44.68
With Benjamin.
Leg 4:Distance1.000Time8:51.30Pace8:51.30
With Julia and William.
Leg 5:Distance2.040Time17:25.70Pace8:32.60
With Julia.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Apr 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.00	0.00	4.00	0.00	20.00

Fast Running Friend Workout - 2015-04-25 07:54:11
Workout Totals: Distance20.000Time2:45:37.10Pace8:16.86
20 miles total. Kids ran their usual Saturday distances, except for Benjamin who ran a little less, but not much less than his usual 12 due to a track meet. This was his first collegiate track meet. He ran 5000 in the Clarence Robison Invitational at BYU. It was a little unusual to have a 16 year old, especially in Crocs, running against collegiate crew. Normally a boy this age would not be allowed to run, but because he is a full-time student at BYU he could run unattached. His time was 15:52.25 and he took 7th place out of 11 finishers. Most of the way he followed two Weber State runners - Braden Perry and Derek Day. He hung on with both of them for 9 laps, then Derek fell off pace and Benjamin stayed back with him, and about a lap later he fell back, but he was able to close a good portion of the gap in the kick. So he ended up 2 seconds behind Derek and 12 seconds behind Braden. His splits are below in the chart. To summarize, he opened with 4:55.9 in the first 1600, then ran 5:06.1, 5:15.3, and kicked in 34.9. One take back I have is that he still needs to work on his confidence. He started to fall apart mentally in the 11th lap. Having more aerobic endurance would have helped as well. He said eventually after 10 laps he just could not have his heart beat fast enough and his lungs pump enough air to support the pace.
Leg 1:Distance5.000Time38:42.30Pace7:44.46
With Joseph and Jacob.
Leg 2:Distance1.000Time9:41.30Pace9:41.30
With Benjamin, William, and Stephen.
Leg 3:Distance1.000Time8:28.70Pace8:28.70
With Benjamin and William.
Leg 4:Distance4.000Time30:01.10Pace7:30.27
Alone - to the 4 mile mark in the canyon.
Leg 5:Distance4.000Time23:23.10Pace5:50.77
Tempo run back to the house.
Leg 6:Distance0.000Time15:52.20Pace0:00.00
Benjamin's 5000 meter race. Splits by 400s, last split is 200.
Split 1:Distance0.000Time1:14.00Pace0:00.00 Cumilative:Distance0.000Time1:14.00Pace0:00.00
Split 2:Distance0.000Time1:13.00Pace0:00.00 Cumilative:Distance0.000Time2:27.00Pace0:00.00
Split 3:Distance0.000Time1:13.50Pace0:00.00 Cumilative:Distance0.000Time3:40.50Pace0:00.00
Split 4:Distance0.000Time1:15.40Pace0:00.00 Cumilative:Distance0.000Time4:55.90Pace0:00.00
Split 5:Distance0.000Time1:15.90Pace0:00.00 Cumilative:Distance0.000Time6:11.80Pace0:00.00
Split 6:Distance0.000Time1:16.60Pace0:00.00 Cumilative:Distance0.000Time7:28.40Pace0:00.00
Split 7:Distance0.000Time1:16.10Pace0:00.00 Cumilative:Distance0.000Time8:44.50Pace0:00.00
Split 8:Distance0.000Time1:17.50Pace0:00.00 Cumilative:Distance0.000Time10:02.00Pace0:00.00
Split 9:Distance0.000Time1:17.30Pace0:00.00 Cumilative:Distance0.000Time11:19.30Pace0:00.00
Split 10:Distance0.000Time1:18.30Pace0:00.00 Cumilative:Distance0.000Time12:37.60Pace0:00.00
Split 11:Distance0.000Time1:21.20Pace0:00.00 Cumilative:Distance0.000Time13:58.80Pace0:00.00
Split 12:Distance0.000Time1:18.50Pace0:00.00 Cumilative:Distance0.000Time15:17.30Pace0:00.00
Split 13:Distance0.000Time0:34.90Pace0:00.00 Cumilative:Distance0.000Time15:52.20Pace0:00.00
Last 200.

Leg 7:Distance5.000Time39:28.40Pace7:53.68
Extra distance with Benjamin.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Apr 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Mon, Apr 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-04-27 08:23:54
Workout Totals: Distance12.040Time1:33:24.50Pace7:45.49
12 miles total. Kids ran their usual distances. Benjamin moved up to 10 miles a day.
Leg 1:Distance4.000Time31:28.30Pace7:52.07
With Joseph, Jacob, and Benjamin.
Leg 2:Distance6.000Time46:47.50Pace7:47.92
With Benjamin.
Leg 3:Distance2.040Time15:08.70Pace7:25.44
Alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Apr 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.02	0.00	0.00	2.00	14.02

Fast Running Friend Workout - 2015-04-28 07:53:24
Workout Totals: Distance14.020Time1:47:17.10Pace7:39.14
Usual distanced for the kids. Total of 14 for me. Benjamin and I did a workout. He did 2x2, one up one down, I did the first mile of each with him. My first interval (uphill) was 5:35.5, my second was 5:02.5. Benjamin did the uphill 2 in 11:10 (target 11:12), down in 9:55 (target 10:08). I think this was a good workout for both of us.
Leg 1:Distance2.280Time18:04.70Pace7:55.75
Warm-up with Benjamin.
Leg 2:Distance5.460Time39:00.00Pace7:08.57
Workout
Split 1:Distance1.000Time5:35.50Pace5:35.50 Cumilative:Distance1.000Time5:35.50Pace5:35.50
Uphill
Split 2:Distance2.460Time21:09.10Pace8:35.89 Cumilative:Distance3.460Time26:44.60Pace7:43.76
Recovery
Split 3:Distance1.000Time5:02.50Pace5:02.50 Cumilative:Distance4.460Time31:47.10Pace7:07.60
Downhill
Split 4:Distance1.000Time7:12.90Pace7:12.90 Cumilative:Distance5.460Time39:00.00Pace7:08.57
Jog to meet Benjamin

Leg 3:Distance2.280Time19:10.40Pace8:24.56
Cool-down to the house.
Leg 4:Distance4.000Time31:02.00Pace7:45.50
With Joseph and Jacob.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Apr 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2015-04-29 07:16:06
Workout Totals: Distance13.000Time1:42:59.30Pace7:55.33
Total of 13. Kids ran their usual distances.
Leg 1:Distance6.000Time47:14.30Pace7:52.38
With Benjamin
Leg 2:Distance4.000Time31:22.60Pace7:50.65
With Benjamin, Joseph, and Jacob.
Leg 3:Distance3.000Time24:22.40Pace8:07.47
With Julia.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Apr 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.75	0.00	0.06	0.00	14.81

Fast Running Friend Workout - 2015-04-30 08:16:20
Workout Totals: Distance14.812Time1:53:31.20Pace7:39.84
William attempted an 800 meter time trial, but stopped shortly after 600. Benjamin and I did a tempo run - 3 miles down the canyon in 16:24.9. Otherwise a usual day.
Leg 1:Distance0.300Time2:58.50Pace9:55.00
Warm-up.
Leg 2:Distance0.400Time2:49.40Pace7:03.50
William's botched 800 meter time trial - he made it to 600 meters in 2:37, ran a bit more and then just stopped claiming he could not breath. I am suspecting the problem was that when he gets a lot of air flow it bothers him more than our other children - he appears to have a hyper-sensitive nervous system. So some special training will be needed to reach a higher level in 800 meters - we will work on it.
Leg 3:Distance0.450Time3:59.70Pace8:52.67
Jogging around the track with William, Joseph and Jacob.
Leg 4:Distance0.062Time0:21.40Pace5:45.16
William's 100 meters.
Leg 5:Distance3.000Time23:49.80Pace7:56.60
With Joseph and Jacob.
Leg 6:Distance5.300Time43:04.40Pace8:07.62
Warm-up with Benjamin.
Leg 7:Distance3.000Time16:24.90Pace5:28.30
3 mile tempo down the canyon - Benjamin paced me - splits 5:34, 5:26, 5:24. Some headwind.
Leg 8:Distance2.300Time20:03.10Pace8:43.09
Cool-down with Benjamin.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, May 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-05-01 09:25:13
Workout Totals: Distance12.000Time1:27:01.80Pace7:15.15
Total of 12. Started with 4 with Benjamin, Joseph, and Jacob. Then had to take a break to deal with a work emergency, so Benjamin ran 6 more alone. Once the fire was over, ran 8 more alone.
Leg 1:Distance4.000Time31:12.80Pace7:48.20
With Joseph, Jacob, and Benjamin.
Leg 2:Distance8.000Time55:49.00Pace6:58.62
Alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, May 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.53	0.00	6.00	0.00	17.53

Fast Running Friend Workout - 2015-05-02 08:39:19
Workout Totals: Distance17.530Time2:12:15.00Pace7:32.65
Total of 17. William ran a 400 PR - 1:37.8 and was quite excited about it. Benjamin and I did a tempo interval workout - 2 up the canyon, long recovery, then 4 down the canyon. Joseph and Jacob did 5 miles. Details below.
Leg 1:Distance0.250Time2:20.00Pace9:20.00
Warm-up with William, Joseph, Jacob, and Benjamin.
Leg 2:Distance0.240Time1:37.80Pace6:47.50
William's 400 time trial. New PR. Splits were 25,25,25, and 27.
Leg 3:Distance0.500Time4:40.00Pace9:20.00
More distance with the gang.
Leg 4:Distance2.300Time21:00.70Pace9:08.13
Warm-up with Benjamin.
Leg 5:Distance2.000Time12:15.90Pace6:07.95
First interval - up the canyon. Splits 6:02,6:13. Benjamin got 11:39 with even splits.
Leg 6:Distance1.600Time12:52.90Pace8:03.06
Recovery jog.
Leg 7:Distance4.000Time22:42.60Pace5:40.65
Leg 8:Distance1.640Time15:39.10Pace9:32.62
Cool-down with Benjamin.
Leg 9:Distance5.000Time39:06.00Pace7:49.20
With Joseph and Jacob. Benjamin ran the first 0.75 with us then turned around.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, May 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Mon, May 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-05-04 06:49:56
Workout Totals: Distance12.040Time1:30:06.70Pace7:29.06
Total of 12. Kids ran their usual distances. Benjamin had his first day at a real job. He is working an internship as a software developer with me at RedX.
Leg 1:Distance2.040Time14:41.80Pace7:12.25
Alone.
Leg 2:Distance4.000Time31:21.20Pace7:50.30
With Benjamin, Joseph, and Jacob.
Leg 3:Distance6.000Time44:03.70Pace7:20.62
With Benjamin.

White Crocs 1 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, May 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-05-05 07:06:21
Workout Totals: Distance12.040Time1:31:20.50Pace7:35.19
Total of 12. Joseph and Jacob were on the move today - Joseph got 27:59 on our 4 mile course, Jacob 28:24. Benjamin did 10, other kids their usual distances.
Leg 1:Distance6.000Time47:43.20Pace7:57.20
With Benjamin.
Leg 2:Distance4.000Time28:24.80Pace7:06.20
With Jacob. Benjamin and Joseph start with us, but I sent them ahead after the first 1.5 because Joseph was itching to go.
Leg 3:Distance2.040Time15:12.50Pace7:27.30
Alone.

White Crocs 1 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, May 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-05-06 06:54:53
Workout Totals: Distance12.040Time1:33:42.90Pace7:47.02
Total of 12. Kids ran their usual distances.
Leg 1:Distance2.040Time14:43.20Pace7:12.94
Alone.
Leg 2:Distance6.000Time47:05.00Pace7:50.83
With Benjamin.
Leg 3:Distance4.000Time31:54.70Pace7:58.68
With Benjamin, Joseph, and Jacob.

White Crocs 1 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, May 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	3.00	0.00	15.04

Fast Running Friend Workout - 2015-05-07 06:56:42
Workout Totals: Distance15.040Time1:55:05.40Pace7:39.14

Leg 1:Distance5.400Time43:53.30Pace8:07.65
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:31.60Pace5:30.53
Tempo run down the canyon. Benjamin's assignment was 5:30 - 5:20 - 5:10. Mine was to hang on for the first 2, then finish respectably. Benjamin did 5:27 - 5:21 - 5:00 (15:48). I got 5:27 - 5:22 - 5:42. The pace was not even, there was a 78 second quarter in the middle of the second mile, that wore me out.
Leg 3:Distance1.640Time14:14.60Pace8:41.10
Cool-down.
Leg 4:Distance4.000Time31:02.60Pace7:45.65
With Joseph and Jacob.
Leg 5:Distance1.000Time9:23.30Pace9:23.30
With Sarah.

White Crocs 1 Miles: 15.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, May 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.80	0.00	0.00	0.20	12.00

Fast Running Friend Workout - 2015-05-08 07:08:48
Workout Totals: Distance12.000Time1:37:39.70Pace8:08.31
Total of 12. Kids ran their usual distances. Details below.
Leg 1:Distance2.000Time17:49.90Pace8:54.95
With William.
Leg 2:Distance4.000Time31:56.00Pace7:59.00
With Joseph, Jacob, and Benjamin.
Leg 3:Distance6.000Time47:53.80Pace7:58.97
With Benjamin. We did a couple of sprints to measure his leg turnover. It was quite remarkable. He took only 51 steps to cover 100 meters in 15.3 - that is 200 steps per minute. Now we just need to figure out how to make that turnover sustainable for the full mile. Then we tried to get another measurement over 200 but we misidentified the mark and ended up running some extra distance.
Split 1:Distance3.700Time29:07.20Pace7:52.22 Cumilative:Distance3.700Time29:07.20Pace7:52.22
Split 2:Distance0.062Time0:15.30Pace4:06.77 Cumilative:Distance3.762Time29:22.50Pace7:48.50
Stayed with Benjamin.
Split 3:Distance0.458Time4:16.00Pace9:18.95 Cumilative:Distance4.220Time33:38.50Pace7:58.32
Split 4:Distance0.140Time0:39.90Pace4:45.00 Cumilative:Distance4.360Time34:18.40Pace7:52.11
Tried to count my steps and that threw me off - could not keep up with Benjamin. He hit this stretch in around 34.
Split 5:Distance1.640Time13:35.40Pace8:17.20 Cumilative:Distance6.000Time47:53.80Pace7:58.97

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, May 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.00	0.00	0.00	0.00	15.00

Fast Running Friend Workout - 2015-05-09 10:38:07
Workout Totals: Distance15.000Time1:53:12.70Pace7:32.85
Cut the distance short today due to the OpenWest Capture The Flag hacking competition. It was a lot of fun - first time for me not counting one time we joined the BYU students/alumni and helped them with a couple of problems. Benjamin and I placed high enough to get a small prize - Zareason keyboard. The competition was won by a hacker with a long beard. I think we can do better next year with a little bit of specific preparation. E.g. we did not solve the password cracking problem due to the lack of operational experience with John The Ripper or HashCat. It took us too long to recognize a PNG file that was missing the first 4 bytes. We wasted a lot of time sending the cookie in the wrong format in an HTTP security circumvention problem. In another problem we failed to recognize a based-13 encoded integer. And we knew nothing about tor or wireless security tools. However, we did quite well with the Linux binary executable problems that required disassembling and tracing the code. On the running front, Benjamin and I ran 15 miles, Joseph and Jacob did 5 - Joseph took off with Benjamin after the first 1.5 and ran a course PR of 36:28. Jacob stayed with me and coasted in 38:14. Other kids ran their usual distances.
Leg 1:Distance5.000Time38:14.40Pace7:38.88
With Jacob. Benjamin and Joseph ran ahead after the first 1.5.
Leg 2:Distance10.000Time1:14:58.30Pace7:29.83
With Benjamin. We were thoroughly wet at the finish.

White Crocs 1 Miles: 15.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sun, May 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.50	Nap Time: 2.00	Total Sleep Time: 9.50

Mon, May 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-05-11 07:03:29
Workout Totals: Distance12.040Time1:32:33.70Pace7:41.27
Usual run. 12 total. Kids ran their usual distances.
Leg 1:Distance2.040Time14:20.30Pace7:01.72
Alone.
Leg 2:Distance6.000Time47:17.60Pace7:52.93
With Benjamin.
Leg 3:Distance4.000Time30:55.80Pace7:43.95
With Benjamin, Joseph, and Jacob.

White Crocs 1 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, May 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.59	0.00	0.50	0.00	12.09

Fast Running Friend Workout - 2015-05-12 07:35:46
Workout Totals: Distance12.088Time1:36:26.50Pace7:58.70
Usual 12 miles, kids ran their usual distances, except Joseph and Jacob did 800 meter time trial. Both got a PR - Joseph 2:44.4 - improvement of 2.4, Jacob - 2:47.4 - improvement of 0.4. Benjamin paced Joseph, I stayed with Jacob. Joseph's splits were 40, 41, 43, 40. Jacob got 41, 42, 43, 41.
Leg 1:Distance1.050Time9:10.90Pace8:44.67
Leg 2:Distance0.498Time2:47.40Pace5:36.14
Joseph and Jacob's 800 meter time trial.
Split 1:Distance0.488Time2:44.40Pace5:36.89 Cumilative:Distance0.488Time2:44.40Pace5:36.89
Joseph's split.
Split 2:Distance0.010Time0:03.00Pace5:00.00 Cumilative:Distance0.498Time2:47.40Pace5:36.14
Jacob's split.

Leg 3:Distance2.500Time21:38.60Pace8:39.44
Cool-down with Joseph, Jacob, and Benjamin.
Leg 4:Distance6.000Time47:25.90Pace7:54.32
With Benjamin.
Leg 5:Distance2.040Time15:23.70Pace7:32.79
Alone.

White Crocs 1 Miles: 12.09

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, May 13, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-05-13 07:28:43
Workout Totals: Distance12.040Time1:34:27.20Pace7:50.70
Another standard 12. Kids ran their usual distances.
Leg 1:Distance2.040Time14:47.20Pace7:14.90
Alone.
Leg 2:Distance4.000Time31:46.80Pace7:56.70
With Benjamin, Joseph, and Jacob.
Leg 3:Distance6.000Time47:53.20Pace7:58.87
With Benjamin.

White Crocs 1 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, May 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2015-05-14 08:31:31
Workout Totals: Distance12.000Time1:24:46.90Pace7:03.91
Benjamin had a cold today and ran only 4. Other kids ran their usual distances. Total of 12 for me. I did a 2 mile tempo run in 10:58.
Leg 1:Distance4.000Time29:48.80Pace7:27.20
With Benjamin, Joseph, and Jacob.
Leg 2:Distance8.000Time54:58.10Pace6:52.26
Alone. Did a tempo run.
Split 1:Distance4.360Time32:08.70Pace7:22.36 Cumilative:Distance4.360Time32:08.70Pace7:22.36
Split 2:Distance2.000Time10:58.20Pace5:29.10 Cumilative:Distance6.360Time43:06.90Pace6:46.75
Splits - 5:31, 5:27
Split 3:Distance1.640Time11:51.20Pace7:13.66 Cumilative:Distance8.000Time54:58.10Pace6:52.26

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, May 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.46	0.00	0.58	0.00	14.04

Fast Running Friend Workout - 2015-05-15 07:54:40
Workout Totals: Distance14.040Time1:46:55.30Pace7:36.93
Total of 14 today, 10 + 4. Benjamin did 6, other kids their usual distances.
Leg 1:Distance3.000Time22:47.90Pace7:35.97
Started alone, but then found Sarah.
Split 1:Distance1.500Time10:52.20Pace7:14.80 Cumilative:Distance1.500Time10:52.20Pace7:14.80
Alone.
Split 2:Distance0.580Time3:15.30Pace5:36.72 Cumilative:Distance2.080Time14:07.50Pace6:47.45
Catching up to Sarah.
Split 3:Distance0.920Time8:40.40Pace9:25.65 Cumilative:Distance3.000Time22:47.90Pace7:35.97
With Sarah.

Leg 2:Distance4.000Time30:17.20Pace7:34.30
With Benjamin, Joseph, and Jacob.
Split 1:Distance4.000Time30:12.90Pace7:33.23 Cumilative:Distance4.000Time30:12.90Pace7:33.23
Finished with Joseph.
Split 2:Distance0.000Time0:04.30Pace0:00.00 Cumilative:Distance4.000Time30:17.20Pace7:34.30
Waited for Benjamin and Jacob.

Leg 3:Distance1.000Time7:20.60Pace7:20.60
Alone.
Leg 4:Distance2.040Time16:07.10Pace7:54.07
With Benjamin.
Leg 5:Distance4.000Time30:22.50Pace7:35.62
With Mary in the stroller later in the evening.

Nike Double Stroller Miles: 4.00	White Crocs 1 Miles: 14.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, May 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
19.04	0.00	2.00	0.00	21.04

Fast Running Friend Workout - 2015-05-16 08:40:59
Workout Totals: Distance21.040Time2:45:32.10Pace7:52.06
Total of 21. Benjamin did 10, Joseph and Jacob 5, other kids did their usual distances. Benjamin and I did a tempo run down the canyon. His target was 10:40 as he was recovering from the cold, but he found a bit more juice and ran 10:19 with the splits of 5:12 and 5:07.
Leg 1:Distance1.000Time7:02.00Pace7:02.00
Alone.
Leg 2:Distance5.000Time40:16.40Pace8:03.28
With Joseph and Jacob. Slower today than normal because Joseph was out of fuel. After he finished I told him to eat extra for breakfast.
Leg 3:Distance1.000Time8:12.40Pace8:12.40
With William.
Leg 4:Distance1.000Time7:52.20Pace7:52.20
With William. This mile earned him a trip to Jamba Juice. He has gotten stagnant and has been having confidence issues so I told him I would take him to Jamba Juice any time he hit a mile under 8:00. His last half was 3:38.
Leg 5:Distance1.000Time8:32.90Pace8:32.90
With Benjamin running and Matthew in the stroller.
Leg 6:Distance9.000Time1:08:18.70Pace7:35.41
With Benjamin. We did a tempo run.
Split 1:Distance4.700Time37:46.90Pace8:02.32 Cumilative:Distance4.700Time37:46.90Pace8:02.32
Split 2:Distance2.000Time10:59.00Pace5:29.50 Cumilative:Distance6.700Time48:45.90Pace7:16.70
Tempo run. Splits of 5:35 and 5:24. Benjamin got 10:19.
Split 3:Distance2.300Time19:32.80Pace8:29.91 Cumilative:Distance9.000Time1:08:18.70Pace7:35.41

Leg 7:Distance2.040Time14:48.90Pace7:15.74
Alone.
Leg 8:Distance1.000Time10:28.60Pace10:28.60
With Stephen.

White Crocs 1 Miles: 21.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sun, May 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Mon, May 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.02	0.00	0.00	0.00	12.02

Fast Running Friend Workout - 2015-05-18 07:29:51
Workout Totals: Distance12.020Time1:33:36.00Pace7:47.22
12 total. Kids ran their usual distances. William ran 7:30 mile and earned another trip to Jamba Juice. Details below.
Leg 1:Distance1.000Time7:30.80Pace7:30.80
With Benjamin, Joseph, Jacob, and William running, and Matthew in the stroller. William ran the splits of 3:56/3:34 and almost got a mile PR earning another trip to Jamba Juice.
Leg 2:Distance1.020Time8:35.30Pace8:25.20
Same company for one more mile.
Leg 3:Distance2.000Time14:13.10Pace7:06.55
Put William in the stroller and continued with the rest of the group. Joseph of course decided to give me a workout and started pushing the pace while I was pushing a stroller with a 2-year-old and a 6-year-old on rolling hills.
Leg 4:Distance6.250Time49:30.40Pace7:55.26
With Benjamin.
Leg 5:Distance1.750Time13:46.40Pace7:52.23
Alone.

Nike Double Stroller Miles: 2.02	White Crocs 1 Miles: 12.02

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, May 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	3.00	0.00	11.00

Fast Running Friend Workout - 2015-05-19 07:40:54
Workout Totals: Distance11.000Time1:20:39.60Pace7:19.96
11 total. Kids ran their usual distances. Benjamin and I did a 3 mile tempo run from the canyon to the house. He got 16:01, I got 17:23. A little bit less distance today because we went to the Payson Temple Open House.
Leg 1:Distance1.000Time8:22.90Pace8:22.90
With William.
Leg 2:Distance4.000Time31:12.60Pace7:48.15
With Benjamin, Joseph, and Jacob.
Leg 3:Distance3.000Time23:41.00Pace7:53.67
With Benjamin.
Leg 4:Distance3.000Time17:23.10Pace5:47.70
Tempo run from the magic spot in the canyon to the house. This is a slower course - has rolling hills. Benjamin got 16:01.

White Crocs 1 Miles: 11.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, May 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.33	0.00	0.00	0.00	14.33

Fast Running Friend Workout - 2015-05-20 09:03:31
Workout Totals: Distance14.330Time1:53:05.10Pace7:53.49
Total of 14.3. Kids ran their usual distances.
Leg 1:Distance10.250Time1:20:13.00Pace7:49.56
With Benjamin and David in the canyon. David is the 4th place Putnam scorer from BYU last year, he and Benjamin are getting ready for Putnam this year, so we were solving Putnam problems on the run. I solved one, still kicking around some in my old age, they solved a few more that were beyond me without being able to sit down and think - all while running. Perhaps it is more than a coincidence that both 3rd and 4th scorer were capable of running 10 miles at sub-8:00 pace and be conversational. I am of the opinion that if kids start running to school instead of taking school bus (or just running and learning at home) their math performance will improve.
Leg 2:Distance2.040Time17:38.30Pace8:38.77
With Joseph, Jacob, and William.
Leg 3:Distance2.040Time15:13.80Pace7:27.94
With Joseph and Jacob.

White Crocs 1 Miles: 14.33

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, May 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

Fast Running Friend Workout - 2015-05-21 07:11:56
Workout Totals: Distance10.000Time1:19:06.40Pace7:54.64
14 total in two runs. Kids ran their usual distances.
Leg 1:Distance6.000Time47:08.00Pace7:51.33
With Benjamin.
Leg 2:Distance4.000Time31:58.40Pace7:59.60
With Benjamin, Joseph, and Jacob.

Fast Running Friend Workout - 2015-05-21 20:48:01
Workout Totals: Distance4.000Time31:14.20Pace7:48.55

Leg 1:Distance4.000Time31:14.20Pace7:48.55
Pushed Matthew and Mary in the stroller, Joseph rode alongside on a bike.

Nike Double Stroller Miles: 4.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, May 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.56	0.00	0.50	0.00	12.06

Fast Running Friend Workout - 2015-05-22 08:18:29
Workout Totals: Distance12.056Time1:37:27.10Pace8:05.00
Total of 12. Today William set a mile PR by 17 seconds running 7:10.6. More Jamba Juice. His splits were 1:44 - 1:50 - 1:46 - 1:48. He is getting close to going sub-7:00. Joseph and Jacob did an 800 time trial, but something was wrong - neither of them had the juice for some reason. Joseph got 2:47.0, Jacob 2:50.8. Need to figure out if this was just a bad day or maybe they need to do some shorter distance speed. Otherwise kids ran their usual distances.
Leg 1:Distance0.180Time1:51.60Pace10:20.00
Warm-up.
Leg 2:Distance0.496Time2:50.80Pace5:44.35
Joseph's and Jacob's 800 time trial.
Split 1:Distance0.496Time2:47.00Pace5:36.69 Cumilative:Distance0.496Time2:47.00Pace5:36.69
Split 2:Distance0.000Time0:03.80Pace0:00.00 Cumilative:Distance0.496Time2:50.80Pace5:44.35

Leg 3:Distance1.000Time7:10.60Pace7:10.60
William's mile time trial.
Leg 4:Distance2.340Time19:46.20Pace8:26.92
With Joseph and Jacob.
Leg 5:Distance6.000Time48:44.20Pace8:07.37
With Benjamin. Rob joined us for the last couple of miles.
Leg 6:Distance2.040Time17:03.70Pace8:21.81
With Rob.

White Crocs 1 Miles: 12.06

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, May 23, 2015

Race: Uneventful Provo River Half Marathon (13.109 Miles) 01:17:15, Place overall: 2, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.35	0.00	13.11	0.00	20.46

Fast Running Friend Workout - 2015-05-23 08:17:04
Workout Totals: Distance20.460Time2:17:42.30Pace6:43.83
Total of 20. Benjamin and I did the Uneventful Provo River Half Marathon - meaning we ran the course at race effort for me, endurance tempo run for Benjamin, but there was no official race. Stephen set a mile PR of 9:17 on the little boy course, splits of 4:46/4:31 paced by Julia. Julia figured out a way to get him going - it was not easy. She started making up a story as she ran but she ran the pace for Stephen's record - so he had to keep up to be able to hear the story. Joseph and Jacob did 5. Otherwise kids ran their usual distances.
Leg 1:Distance1.250Time10:42.40Pace8:33.92
Warm-up with Benjamin.
Leg 2:Distance13.110Time1:17:15.70Pace5:53.60
The Uneventful Half. After the first 4 miles or so I developed a side-ache. Possibly from the lack of long downhill running practice. First two miles were at around 5:30 pace, then we slowed down to 5:45-5:50 or so. On the uphill the side ache went away and I was pleasantly surprised that I managed to run 6:16. However once the downhill resumed the side ache came back and I could barely keep it sub-6:00. The 3 mile tempo stretch (from about 9 to about 12) was 17:48. Benjamin was solving Putnam problems in his head up until about 6 miles, then he had to focus, but he was still comfortable enough that I had to keep telling him to slow down once every half mile or so.
Leg 3:Distance1.100Time10:56.10Pace9:56.45
Cool-down.
Leg 4:Distance1.000Time7:50.70Pace7:50.70
With Julia, Joseph, and Jacob.
Leg 5:Distance4.000Time30:57.40Pace7:44.35
With Joseph and Jacob.

White Crocs 1 Miles: 20.46

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, May 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Mon, May 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.54	0.00	0.63	0.00	12.17

Fast Running Friend Workout - 2015-05-25 08:27:04
Workout Totals: Distance12.168Time1:35:16.90Pace7:49.83
12 total. Kids ran their usual distances. Jacob did an 800 time trial and set a new PR of 2:44.4. His splits were 39 high, 42, 43, and 39. A little bit more confidence, a little bit more fitness, and he will break 2:40, I think. If stars align, he might be competitive on the national level in the 800 in the 9-10 age division. Last year it took 2:32 to make the final, and 2:24 to win. In the 1500 10th place was 5:15, winner 4:49. Jacob right now could probably run around 5:30 in the 1500 at altitude, maybe 5:25 at sea level. Not sure how much he will improve in a year. Also not sure if I want to travel to the East Coast for Junior Olympics even if he is fit enough to win - Junior Olympics winners are quickly forgotten. Joseph had an oppositional defiance incident that prevented him from running a good 800. I told him to put on his jacket because it was raining. He argued with me he did not need it. By the time we got done arguing I could tell that he was emotionally unfit to run the 800. When we started his emotional work-over was wearing on Jacob, and their first 200 was 42. I stopped them right there. Joseph refused to try again, which was perhaps for the better. With Joseph gone, Jacob ran very well. Joseph will be doing the time trial tomorrow.
Leg 1:Distance1.100Time9:30.70Pace8:38.82
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance0.130Time0:44.70Pace5:43.85
We will call this a pre-time-trial warm-up. We started, Joseph was making bad attitude noises, first 200 was 42, I stopped them and called this a warm-up.
Leg 3:Distance0.498Time2:44.40Pace5:30.12
Jacob's time trial. Joseph sat it out, Benjamin helped me pace Jacob.
Leg 4:Distance0.500Time4:13.90Pace8:27.80
With Benjamin and Joseph.
Leg 5:Distance2.400Time20:24.30Pace8:30.12
Extra distance with Benjamin, Joseph, and Jacob.
Leg 6:Distance1.000Time8:21.20Pace8:21.20
With Benjamin and William.
Leg 7:Distance4.500Time34:49.90Pace7:44.42
With Benjamin. Braden Perry from Weber State caught up to us and we ran the last 2 miles with him.
Leg 8:Distance2.040Time14:27.80Pace7:05.39
Alone.

White Crocs 1 Miles: 12.17

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, May 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.44	0.00	0.00	0.50	12.94

Fast Running Friend Workout - 2015-05-26 07:30:23
Workout Totals: Distance12.938Time1:45:56.00Pace8:11.27
Today Joseph redeemed himself and ran an 800 PR of 2:43.1. Splits were 40, 41, 41, 41. This performance would have earned him 30th place at the nationals in the 9-10 age division last year. He is 10 years old. Julia did a time trial as well,but it was not successful. She was mentally not ready. I realized that she needed a different type of training - more intervals. I am usually against intervals for kids that are 12 years old, but Julia is an exceptional case - while my other kids do it more or less naturally without much special conditioning she has a hard time giving it a good push.
Leg 1:Distance1.050Time9:02.40Pace8:36.57
With Benjamin, Joseph, and Jacob - warm-up.
Leg 2:Distance0.498Time2:43.10Pace5:27.51
Joseph's time trial - Jacob just jogged at a comfortable pace, which still produced 3:36. Benjamin helped me pace Joseph.
Leg 3:Distance2.500Time21:45.20Pace8:42.08
Some more distance with Benjamin, Joseph, and Jacob.
Leg 4:Distance6.000Time47:23.90Pace7:53.98
With Benjamin.
Leg 5:Distance1.050Time9:55.20Pace9:26.86
With Julia - warm up.
Leg 6:Distance0.210Time1:26.70Pace6:52.86
Attempt one - I could tell she was mentally not ready so I stopped her before the first quarter was over.
Leg 7:Distance0.630Time4:16.80Pace6:47.62
Attempt two. Julia made through the first quarter in 96, but then started losing steam. I waited a lap, then stopped her shortly after 1 K mark.
Leg 8:Distance1.000Time9:22.70Pace9:22.70
Back to the house with Julia.

White Crocs 1 Miles: 12.94

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, May 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.58	0.50	3.00	0.00	12.08

Fast Running Friend Workout - 2015-05-27 07:31:54
Workout Totals: Distance12.080Time1:30:09.50Pace7:27.81
Total of 12. Kids ran their usual distance.s Julia did a speed workout. Benjamin and I did a 3 mile tempo. Details below.
Leg 1:Distance2.040Time17:00.00Pace8:20.00
With Joseph, Jacob, William, and Benjamin.
Leg 2:Distance2.040Time15:48.40Pace7:44.90
With Joseph, Jacob, and Benjamin.
Leg 3:Distance3.000Time24:54.80Pace8:18.27
With Benjamin.
Leg 4:Distance3.000Time17:13.90Pace5:44.63
3 mile tempo run from the magic spot in the Provo Canyon to the house. Splits - 5:29 (down), 5:47 (rolling), 5:57 (up). Benjamin did this in 15:25 with the splits of 5:01, 5:10, 5:14.
Leg 5:Distance1.000Time7:39.30Pace7:39.30
Speed workout with Julia. She had done 2x0.25 earlier, but was not sure of her splits, so I wanted to make sure she did it right. She hit the splits of 95 and 89. I noticed she was lazy with her arms and told her to focus on moving her arms fast. That produced a better result in the last interval.
Split 1:Distance0.250Time2:13.40Pace8:53.60 Cumilative:Distance0.250Time2:13.40Pace8:53.60
Split 2:Distance0.250Time1:35.20Pace6:20.80 Cumilative:Distance0.500Time3:48.60Pace7:37.20
Split 3:Distance0.250Time2:21.50Pace9:26.00 Cumilative:Distance0.750Time6:10.10Pace8:13.47
Split 4:Distance0.250Time1:29.20Pace5:56.80 Cumilative:Distance1.000Time7:39.30Pace7:39.30

Leg 6:Distance1.000Time7:33.10Pace7:33.10
Alone.

White Crocs 1 Miles: 12.08

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, May 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.04	0.00	0.00	0.00	13.04

Fast Running Friend Workout - 2015-05-28 07:26:29
Workout Totals: Distance13.040Time1:44:40.80Pace8:01.66
Total of 13. Kids ran their usual distances except Joseph who only did 2 due to a cough and lack of energy.
Leg 1:Distance4.000Time29:53.10Pace7:28.27
With Benjamin and Jacob.
Leg 2:Distance2.040Time17:01.70Pace8:20.83
With Benjamin, Joseph and William.
Leg 3:Distance4.000Time33:12.10Pace8:18.02
With Benjamin. We got lazy. He was also tired from the tempo run the day before.
Leg 4:Distance3.000Time24:33.90Pace8:11.30
With Julia.

White Crocs 1 Miles: 13.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, May 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-05-29 07:47:03
Workout Totals: Distance12.000Time1:38:08.80Pace8:10.73
Total of 12. I asked Joseph what he thought of his condition - he said he could run full 4, but slower. During the run I had to reign in Jacob once because he wanted to go faster. When we finished all of a sudden Jacob started crying and would not tell me why. After some time - he still could not talk - I thought of asking him to write why he was crying. He started to write then regained his ability to talk and explained that he was upset because he wanted to go faster to earn a fruit snack but was not allowed to do it. Joseph and Jacob have a fruit snack standard at 32:00 for 4 miles. So I told both of them they could have a fruit snack even though they ran slower - Joseph because he was sick, Jacob because he had to stay with Joseph.
Leg 1:Distance4.000Time34:27.30Pace8:36.83
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.000Time47:42.10Pace7:57.02
With Benjamin.
Leg 3:Distance1.000Time9:11.10Pace9:11.10
With Stephen - he got a new mile PR, splits 2:26, 2:22, 2:20, 2:03.
Leg 4:Distance1.000Time6:48.30Pace6:48.30
Alone.

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, May 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.10	0.00	6.00	0.00	20.10

Fast Running Friend Workout - 2015-05-30 07:36:08
Workout Totals: Distance20.100Time2:31:39.40Pace7:32.71
20 mile run. Kids ran their usual distances except William went longer than usual - 3 miles and set a new course PR of 24:56. Benjamin did 15 and we did a workout. 2 up the canyon, then long recovery and 4 down. He got 11:26 (5:40,5:46) for 2, and 20:57 (5:10,5:05,5:19,5:23) for 4. I got 11:59 (5:56,6:03) and 22:38 (5:33, 5:38, 5:43, 5:45). The direction of the wind changed in the last 2 miles, thus slower splits for both of us. More for Benjamin because the distance started to get to him. But I was happy that he still could keep it under 5:20 that late into the run.
Leg 1:Distance3.000Time24:56.10Pace8:18.70
With Benjamin, William, Joseph, and Jacob.
Leg 2:Distance2.600Time21:22.10Pace8:13.12
Warm-up with Benjamin.
Leg 3:Distance2.000Time11:59.80Pace5:59.90
Tempo run up the canyon.
Leg 4:Distance1.900Time18:00.60Pace9:28.74
Recovery.
Leg 5:Distance4.000Time22:38.10Pace5:39.52
Tempo run down the canyon.
Leg 6:Distance1.600Time15:14.60Pace9:31.62
Cool-down to the house with Benjamin.
Leg 7:Distance5.000Time37:28.10Pace7:29.62
More distance alone.

White Crocs 1 Miles: 20.10

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Sun, May 31, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 8.00	Nap Time: 2.50	Total Sleep Time: 10.50

Mon, Jun 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Total of 12. Kids ran their usual distances. My Motoactv watch that I had for a couple of years has a problem - the the frame with the buttons disconnected from the motherboard. Probably easy to fix for a handy guy, and there might be a chance I could fix it, but I do not have the time. It still boots, so I could get today's workout from it, but I decided not to bother since it was an easy run. Pushed the stroller for 2.2, then had Benjamin push it for another little less than 2 miles. Replacing Motoactv with a Chinese SVP phone watch for now, it can also run Fast Running Friend, we'll see how long it lasts. I know it does not like water, it got retired when Benjamin took a shower with it a couple of years ago and the touch screen stopped working. But then it dried out and started to work again.

Nike Double Stroller Miles: 2.20	White Crocs 1 Miles: 12.00

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

Tue, Jun 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.12	0.00	0.00	2.00	12.12

Total of 12. Usual distances for the kids. Did a workout with Benjamin, 8x300 uphill - 3-6% grade with a 500 meter recovery jog. I did all of mine in 58-59 range. Benjamin varied between 49 and 53, with most of them being around 50. Then we did an 800 on a rolling downhill which breaks the rhythm enough that I have never been able to run faster on that stretch than I do on the track/flat road. I got 2:32.6, Benjamin got 2:18. My Motoactv broke in after the first repetition, so I borrowed Jenny's watch to time the rest of the workout. Considered replacing the Motoactv with another, but then remembered that I had an SVP phone watch, so will use it for as long as it lasts.

White Crocs 1 Miles: 12.08

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

Wed, Jun 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-06-03 07:22:31
Workout Totals: Distance12.040Time1:35:20.20Pace7:55.10
First workout recorded by the Chinese phone watch. Usual 12. Kids ran their usual distances.
Leg 1:Distance4.850Time38:21.10Pace7:54.45
With Benjamin.
Leg 2:Distance1.150Time9:05.20Pace7:54.09
With Benjamin - odd distance due to pressing the wrong button.
Leg 3:Distance4.000Time32:16.90Pace8:04.23
With Benjamin, Joseph, and Jacob. Pushed Matthew and Mary in the stroller.
Leg 4:Distance2.040Time15:37.00Pace7:39.31
Alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jun 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-06-04 07:26:26
Workout Totals: Distance12.040Time1:33:28.70Pace7:45.84
Usual 12. Kids ran their usual distances. The Chinese phone watch is holding together.
Leg 1:Distance4.000Time32:10.30Pace8:02.57
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.000Time46:29.80Pace7:44.97
With Benjamin.
Leg 3:Distance2.040Time14:48.60Pace7:15.59
Alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jun 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.17	0.00	5.00	0.00	12.17

Fast Running Friend Workout - 2015-06-05 07:39:04
Workout Totals: Distance12.170Time1:26:31.60Pace7:06.59
Total of 12. Benjamin did full 12 today. Joseph and Jacob did 2, William 1, Stephen 1, Jenny and Julia 2 - lower mileage tapering for the track meet tomorrow for some kids. Benjamin and I did a 5 mile tempo run at the end of 12 from a magic spot in the canyon to the house - so 3 fast miles, 1 more rolling down mile, and 1 uphill mile. He got 26:30 at a fairly even pace, last uphill mile in 5:21. I got 28:50 with the last mile in 5:59. This workout shows that he has a good shot at earning his driver's license (sub-1:10) at the Utah Valley Half.
Leg 1:Distance2.040Time15:57.10Pace7:49.17
Leg 2:Distance5.130Time41:44.20Pace8:08.15
Leg 3:Distance5.000Time28:50.30Pace5:46.06

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jun 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

Fast Running Friend Workout - 2015-06-06 17:31:04
Workout Totals: Distance14.000Time1:45:46.10Pace7:33.29
Total of 14 in two runs. Benjamin and I went on a young men's campout. So our mileage was reduced. We ran only 8. When the quality of the sleep goes down mileage needs to be adjusted - bad things happen when you do not. Then I took Jenny, Julia, Joseph, Jacob, and William to the Utah USATF State Championship. They all ran 1500 meter. Joseph won his age division 9-10 in 5:21.20. Splits 84,85,88 and 64 for the last 300. Jacob was second in 9-10 division with 5:28.46 - splits 84,88,89, and 1:07 for the last 300. William was 3rd in 8 and under (he is turning 7 in October) with 6:40.16. Splits - 96, 1:56, next 300 in 1:28, and the last 400 in 1:50. I messed up on William's 1200 split because I was watching Joseph and Jacob - they put 10 and under in the same heat, so I had three sons in the same heat. Then two daughters. At least not all five at once. Jenny ran 5:54.02 finishing second in 15-16 division, splits 90, 96, 98 and 70 for the last 300. Julia ran 6:21.23, 5th in 13-14 division - splits 96,1:46,1:47, and 72 for the last 300. Mile conversions - Joseph 5:47, Jacob - 5:55, Jenny - 6:23, Julia - 6:52, William - 7:14. Joseph, Jacob, and Jenny got track mile PR equivalents. William was off by 4 seconds, but this is pretty much what I was expecting. This was his first track race, so it was unlikely that he would be able to pace himself correctly. He started by running a 400 PR - so given that it is pretty good that he was near Dad and brothers near perfectly paced time trial mile time.
Leg 1:Distance8.000Time1:00:18.00Pace7:32.25
With Benjamin.
Leg 2:Distance1.000Time8:48.60Pace8:48.60
Stephen's mile record.
Leg 3:Distance5.000Time36:39.50Pace7:19.90
Alone. Got drenched in the rain.

White Crocs 1 Miles: 14.00

Night Sleep Time: 7.00	Nap Time: 1.00	Total Sleep Time: 8.00

Sun, Jun 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Mon, Jun 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-06-08 07:28:12
Workout Totals: Distance12.040Time1:35:55.90Pace7:58.06
Usual 12. Kids ran their usual distances.
Leg 1:Distance4.000Time33:47.20Pace8:26.80
With Benjamin, Joseph, and Jacob. William did the first 2, and rode in the stroller on the way back. Matthew rode in the stroller all the way. I pushed it for the first 3, Benjamin did for the last mile.
Leg 2:Distance6.000Time47:03.20Pace7:50.53
With Benjamin.
Leg 3:Distance2.040Time15:05.50Pace7:23.87
Alone.

Nike Double Stroller Miles: 4.00	White Crocs 1 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Jun 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.70	0.00	3.00	0.00	14.70

Fast Running Friend Workout - 2015-06-09 07:18:15
Workout Totals: Distance14.700Time1:55:20.40Pace7:50.78
Usual day, except I ran a little longer - 14 miles today. Benjamin did 10, other kids ran their usual distance. Benjamin and I did a workout - 3 mile tempo down the canyon. I got 16:33, splits 5:24, 5:35, 5:34. He had 15:08 - 4:59, 4:59, 5:10. Both of us struggled. I think we need more sleep. Hopefully we can get it before the half-marathon this Saturday.
Leg 1:Distance5.400Time44:04.30Pace8:09.69
With Benjamin.
Leg 2:Distance3.000Time16:33.40Pace5:31.13
Tempo run.
Leg 3:Distance2.300Time19:21.10Pace8:24.83
Cool-down to the house.
Leg 4:Distance4.000Time35:21.60Pace8:50.40
With Joseph and Jacob. William ran the first 2 then rode in the stroller. Stephen ran the first mile, then rode in the stroller.

Nike Double Stroller Miles: 4.00	White Crocs 1 Miles: 14.70

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Jun 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-06-10 07:03:58
Workout Totals: Distance12.000Time1:35:34.20Pace7:57.85
Usual run, kids ran their usual distances, except Benjamin started tapering and ran only 8.
Leg 1:Distance4.000Time33:40.70Pace8:25.18
With Joseph and Jacob.
Leg 2:Distance8.000Time1:01:53.50Pace7:44.19
With Benjamin.

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Jun 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.05	0.99	0.00	0.00	10.04

Fast Running Friend Workout - 2015-06-11 07:57:44
Workout Totals: Distance10.044Time1:23:11.90Pace8:17.00
Total of 10. Did a workout with Julia 800 + 2x400 on the track. Joseph and Jacob helped me pace her. She got 3:07.0, 87.2, 91.1 - an improvement. Benjamin did 6. Other kids ran their usual distances.
Leg 1:Distance1.050Time9:23.80Pace8:56.95
Warm-up with William, Julia, Joseph, and Jacob to the track. Joseph, Jacob, and myself paced Julia in the workout.
Leg 2:Distance0.498Time3:07.00Pace6:15.50
800 with Julia, Joseph, and Jacob - splits 93,94.
Leg 3:Distance0.500Time4:38.30Pace9:16.60
Recovery.
Leg 4:Distance0.248Time1:27.20Pace5:51.61
400
Leg 5:Distance0.250Time2:23.60Pace9:34.40
Recovery.
Leg 6:Distance0.248Time1:31.10Pace6:07.34
400
Leg 7:Distance1.250Time11:41.40Pace9:21.12
Back to the house with Julia, Joseph, Jacob, and William.
Leg 8:Distance1.000Time9:21.20Pace9:21.20
With Benjamin and Stephen.
Leg 9:Distance5.000Time39:38.30Pace7:55.66
With Benjamin.

White Crocs 1 Miles: 10.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Jun 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.04	0.00	0.00	0.00	8.04

Fast Running Friend Workout - 2015-06-12 07:57:31
Workout Totals: Distance8.040Time1:05:20.40Pace8:07.61
8 total. 5.5 of it with a stroller. Today was a day of records for little boys. First Stephen set a mile record - 8:41.9, splits 2:18, 2:18, 2:09, 1:56 - quarter mile record over the last quarter, and half-mile record (4:05) over the last half mile. William's fastest time before turning 5 was 8:40. Stephen has a bit over 2 months to take that down - I think he will. Seeing his brother get a record motivated William and he wanted to try. I did not think he would pull it off because his record was recent and set on the track, and he was running on the little boy course which is slower, but he succeeded with 7:09.1. Splits - 1:48, 1:53, 1:45, 1:43 - repeat of half mile record over the second half. Benjamin ran 4.5, Jenny jogged a little bit on the Pioneer Trek, other kids ran their usual distances.
Leg 1:Distance1.000Time8:41.90Pace8:41.90
With Julia, Joseph, Jacob, William, and Stephen. Mary and Matthew rode in the stroller on the little boy course. Stephen got a new mile record.
Leg 2:Distance1.000Time7:09.10Pace7:09.10
With Benjamin, Joseph, Jacob, and William. Mary and Matthew rode in the stroller. Little boy course. William got a new mile record.
Leg 3:Distance2.040Time17:37.30Pace8:38.28
With Benjamin, Joseph, and Jacob. Matthew and Mary rode in the stroller.
Leg 4:Distance1.500Time12:40.90Pace8:27.27
With Benjamin, and Julia. Matthew and Mary rode in the stroller.
Leg 5:Distance2.500Time19:11.20Pace7:40.48
Alone.

Nike Double Stroller Miles: 5.50	White Crocs 1 Miles: 8.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Jun 13, 2015

Race: Utah Valley Half Marathon (13.109 Miles) 01:15:54, Place overall: 11

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	13.11	0.00	19.61

Fast Running Friend Workout - 2015-06-13 05:29:38
Workout Totals: Distance19.609Time2:09:42.80Pace6:36.90
Utah Valley Half marathon - 1:15:54, 11th overall, 1st master, $150. Benjamin did 1:10:27, 5th overall, $75. New course record in the 15-18 age division. He almost got his driver's license - 27 seconds to go. This was the first time Benjamin earned cash in a race. It just happened that I earned cash as well - it was a special occasion for both of us to share the cash podium for the first time. We also set our father/son double-half PR - our times added up are 2:26:21, improvement of 1:30 from Top of Utah Half. As for my race, I ended up in more or less no man's land after the first half mile, and ran there the entire time. First mile was 5:34, then 5:46, 22:59 at 4, 28:34 at 5, 57:19 at 10. I ran the next uphill mile in 5:55, and then just did not have the adrenaline to push for the last two, so I ended up coasting at around 6:00 pace to the finish. Got to watch Ryan Hall do his workout. His original plan was to alternate 5:00 and 7:00 miles, but he did his recoveries somewhere closer to 6:00. Apparently he stopped to visit a port-a-potty somewhere around 3-4 miles because I saw him ahead, never passed him, and then saw him come from behind around 5 miles. For the next few miles I would pass him on his recovery, and then he would pass me on his interval. Then in the last three miles I slowed down and he maybe sped up, so I was not passing him anymore. He ended up doing the whole thing in around 1:14 - including the pit stop. The day before at the expo he gave a good talk on how to train and race. A lot of inspired ideas. You get faster when you sleep. You have to see yourself better than you currently are. Find something to be thankful for when you race. Make yourself slightly uncomfortable in training. Expect gradual, almost invisible, improvements - not quick immediate jumps. He quoted the Bible frequently, which I appreciated.
Leg 1:Distance1.500Time12:29.80Pace8:19.87
Warm-up with Benjamin.
Leg 2:Distance13.109Time1:15:54.60Pace5:47.44
The race. Decided I did not want to mess around with the split button, so no Fast Running Friend splits.
Leg 3:Distance5.000Time41:18.40Pace8:15.68
With Joseph and Jacob. Pushed Mary and Matthew in the stroller so that Sarah could get some sleep. She had to get up early to take Benjamin and myself to the start.

Nike Double Stroller Miles: 5.00	White Crocs 1 Miles: 19.60

Night Sleep Time: 6.00	Nap Time: 2.00	Total Sleep Time: 8.00

Comments

From RileyCook on Sun, Jun 14, 2015 at 07:04:45 from 73.52.134.194

Congrats on the Master's Victory. It was a great day for the Pachev family!

It was fun having Ryan Hall there, even if he didn't race. He seems like a great guy and I hope he can get back to olympic form.

From steve ash on Sun, Jun 14, 2015 at 07:34:48 from 64.134.6.133

Congratulations Sasha to both you and Benjamin. Nice work.

From SlowJoe on Sun, Jun 14, 2015 at 14:32:23 from 45.18.50.53

Congrats on the masters win, and to your son!

Good thing I didn't have to run a 1:10 to get my driver's license - I'd still be taking the bus.

From jtshad on Mon, Jun 15, 2015 at 13:17:57 from 141.221.191.225

Congrats on strong races for both you and Benjamin!

Sun, Jun 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 8.00	Nap Time: 3.00	Total Sleep Time: 11.00

Mon, Jun 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Travelling to Texas with the family. First day to Los Lunas, NM. Ran with the kids on the road, and then some more alone. Total of 6 miles for me. Stephen did 1, William 2, Jenny 2, Julia 3, Joseph and Jacob 4, Benjamin 6.

White Crocs 1 Miles: 10.00

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

Tue, Jun 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Drove to Austin, TX from Los Lunas, NM. Ran some in Los Lunas, some on the road, and some in Austin. Total of 8. Benjamin did 6, Jenny 2, Julia 2, Joseph and Jacob 4, William 3, Stephen 1.

White Crocs 1 Miles: 8.00

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

Wed, Jun 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

In Austin, TX. Very humid. Ran with the kids, total of 10. Benjamin did 9, Jenny 4, Julia 3, Joseph and Jacob 4, William 2, Stephen 1.

White Crocs 1 Miles: 10.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Jun 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

13 total. 10 in Austin, 3 in Cypress. Ran with the kids. Benjamin did 9, Jenny 4, Julia hurt her foot while messing around with an elliptical trainer and could not run. Stephen did 1, William 2, Joseph and Jacob 4.

White Crocs 1 Miles: 13.00

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Fri, Jun 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

In Cypress. I write those miles as easy, but they were not that easy. I have never exprienced this much humidity in my life. That is because I have never been to Texas in the heat of the summer. Kids survived. Stephen did 1, William 2, Benjamin 10, Jenny 4, Julia 1 (on grass), Joseph and Jacob 4. So far Jacob has been the most resilient of all the kids (not counting Benjamin). No issues at high altitude, with heat, or humidity. Joseph got a side ache in Colorado, and some small stomach issues from the heat/humidity, bot otherwise has been fine. Jenny and Julia have struggled the most on this trip, but overall not too bad.

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 1.00	Total Sleep Time: 8.00

Sat, Jun 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	2.00	0.00	13.00

In Cypress. Total of 13. Benjamin did 12, Jenny 3, Julia 1, Joseph and Jacob 4, William 2, Stephen 1. Sam, the owner of the rental where we are staying, joined us on a bike for most of the run. He was intrigued by a large family running together - had never seen it before. Joseph and Jacob decided to show off a little and hit their last mile in 6:53. Benjamin and I did a 2 mile tempo run towards the end in 11:44. That was hard - I'd much prefer altitude to humidity.

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.50	Total Sleep Time: 7.50

Sun, Jun 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church in Cypress,TX. Then visited Sarah's family in Conroe, TX. Hot and humid.

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Comments

From flatlander on Tue, Jun 30, 2015 at 05:56:01 from 76.31.29.220

I wish I had known you were here, we could have had your family over. My building is the stake center on Eldridge -- is that where you attended?

From Sasha Pachev on Tue, Jun 30, 2015 at 14:24:54 from 192.168.1.1

We attended the 1st Tomball Ward at 12310 New Hampton Drive at 9 AM. That is the Cypress Stake Center according to http://lds.org/maps. I see that the Eldridge drive is right there, so this would be the same building.

From flatlander on Tue, Jun 30, 2015 at 14:35:10 from 76.31.29.220

Yes, that is the building. We attend at 1:00 but were actually out of town on Sunday. Sorry I missed you, and sorry about our weather.

Mon, Jun 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Travel day. Drove from Cypress,TX to Los Lunas,NM with a detour to Fredricksburg,TX. Missed a head-on collision by a few minutes - the police was there, the ambulance not yet. Could not find anything in the news about the accident - it happened in the afternoon around 1 pm CST on Highway 290 2.7 miles east of the I-10 W junction between Fredricksburg, TX and Junction,TX. There was a large house moving semi-truck involved, and a red sports car - we could not see anything else. We could not get passed it and took a 30 mile detour. Right as we turned around we saw the ambulance.

Got in 7 miles. Joseph and Jacob did 4, William 2, Stephen 1, Julia 1, Jenny 2, Sarah 1, Benjamin 7. Over 1000 miles in one day with 9 kids. Quite an eventful day.

White Crocs 1 Miles: 7.00

Night Sleep Time: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00

Comments

From Rob Murphy on Mon, Jun 29, 2015 at 18:27:36 from 24.10.247.181

We could never make 1,600 miles in a day. First of all, I feel like it wrecks my body, and, secondly, I can't drive past a historic site without stopping and delivering a lecture.

From steve ash on Mon, Jun 29, 2015 at 18:44:02 from 67.2.75.218

Wow.. God was definitely watching over you and the family.

From Sasha Pachev on Mon, Jun 29, 2015 at 21:21:15 from 192.168.1.1

Rob:

I did not quite get it right with the distances - it was 1600+ miles over two days, the first day was 1000+, the second 600+. I have done 1300 miles in one day before, though, with three kids - that was harder. I-10 in Texas is a good road, speed limit is 80 most of the way - this made the trip easier.

If you ever feel like giving our kids a lecture around a historic site somewhere not too far away, we will be happy to take you with us on a short trip.

Steve - the night before we left I considered how far we were going and how much could possibly go wrong, and I prayed for a fairly long time asking the Lord for special protection. A thought came to me - if you drive all the way and nothing happens that you are aware of, you will quickly forget that you have been protected. How would you like to know you have been protected? Then I thought - I do not want too near of a miss. After we got home, I felt I had received as much of a witnesses as one possibly could without jeopardizing the development of the faith - I would compare it to getting a 25 mph tailwind while running - if it was more than that, you would go faster, but it would take away the chance from your muscles to perform the work that is needed for them to grow.

Tue, Jun 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Second day of driving. 600+ miles total. Drove from Los Lunas, NM to Orem. Got in 6.5 miles before we started, and 1.5 more on the road - total of 8. Benjamin ran all of it with me. Joseph and Jacob did 4, William 2, Stephen 1, Julia 2, Jenny 2, Sarah 2.

Night Sleep Time: 5.00	Nap Time: 0.00	Total Sleep Time: 5.00

Wed, Jun 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.16	0.00	0.00	0.00	12.16

Nice to be back home. Total of 12. Benjamin did 10, Jenny 4, Julia 2, Joseph and Jacob 4, William 2, Stephen 1.

Nike Double Stroller Miles: 2.04	White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Jun 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.65	0.50	0.00	1.00	12.15

Fast Running Friend Workout - 2015-06-25 07:31:58
Workout Totals: Distance12.142Time1:35:25.90Pace7:51.58
Total of 12. Kids ran their usual distances, except I had Joseph and Jacob cut their mileage to be fresh for the USATF Region Meet. Took Joseph, Jacob and Julia to the track so they could feel their race pace for 1500. They each ran an 800. Julia did it in 3:08, which I thought was good. Joseph and Jacob were struggling, they barely broke 3:00 while their target was 2:48. The trip to Texas took a lot out of them. Benjamin and I did some intervals as well down the canyon for him to feel the pace of 3000. 2x0.25 at 4:40 pace - I was able to keep up with Benjamin on both of those. Then we did 0.5 - he ran 2:20, I got 2:31.9. He was also feeling fatigue from the trip.
Leg 1:Distance4.165Time33:13.10Pace7:58.54
Warm-up with Benjamin
Leg 2:Distance1.435Time9:10.00Pace6:23.28
2x0.25 + 0.5 with Benjamin down the canyon. Benjamin's 0.5 was 2:20.
Split 1:Distance0.250Time1:10.40Pace4:41.60 Cumilative:Distance0.250Time1:10.40Pace4:41.60
Split 2:Distance0.125Time1:14.60Pace9:56.80 Cumilative:Distance0.375Time2:25.00Pace6:26.67
Split 3:Distance0.250Time1:10.90Pace4:43.60 Cumilative:Distance0.625Time3:35.90Pace5:45.44
Split 4:Distance0.310Time3:02.20Pace9:47.74 Cumilative:Distance0.935Time6:38.10Pace7:05.78
Split 5:Distance0.500Time2:31.90Pace5:03.80 Cumilative:Distance1.435Time9:10.00Pace6:23.28

Leg 3:Distance2.400Time19:51.60Pace8:16.50
Back to the house with Benjamin.
Leg 4:Distance0.950Time8:45.00Pace9:12.63
Warm-up with Joseph, Jacob, and Julia to the Orem High Track.
Leg 5:Distance0.496Time3:08.80Pace6:20.65
Julia's 800 interval.
Leg 6:Distance0.496Time2:59.40Pace6:01.69
800 interval with Joseph and Jacob. Jacob fell back a little.
Split 1:Distance0.496Time2:58.30Pace5:59.48 Cumilative:Distance0.496Time2:58.30Pace5:59.48
Split 2:Distance0.000Time0:01.10Pace0:00.00 Cumilative:Distance0.496Time2:59.40Pace6:01.69

Leg 7:Distance1.200Time11:07.50Pace9:16.25
A lap around the track and then back to the house with the kids.
Leg 8:Distance1.000Time7:10.50Pace7:10.50
Alone.

White Crocs 2 Miles: 12.14

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Jun 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.90	0.00	0.25	0.00	13.15

Fast Running Friend Workout - 2015-06-26 07:25:34
Workout Totals: Distance13.148Time1:44:50.50Pace7:58.44
Total of 13. Benjamin did 4, Joseph and Jacob 2 with 400 on the track in 86 to get a better feel for their race pace. I think they felt better than yesterday. Jenny and Julia ran 2, William 1, Stephen 1. In the evening Benjamin won 3000 in the USATF Regional meet in 9:22.57. He beat everybody, including the 17-18 year old division. Second place in the heat was the winner of 17-18 division in 9:42. His name is AJ Eckmann. The temperature was around 95 F at 7 pm when the race started. There was one redeeming factor - the sun is not as high as 7 pm, so 95 F is not quite as bad as it could have been. Benjamin did things backwards in the race. His opening lap in 67.6 would have been perfect for a 1500. His next lap was 72.9. AJ was on his tail at this point, and looked strong, so I told him to ease off a little and let AJ lead - he did. He was around 2:59 at 1000. Then AJ completely fell apart and led that lap in 80.9. Benjamin sped up when he saw the split to 74 and dropped AJ for good. He ran something around 76,79,78, and 34 after that. His split at 2000 was 6:11 (3:12), and 3:11 for the last 1000. He ran a little faster than his split in the BYU Robison Invitational 5000, which is all I was really hoping for today given the hot conditions and the trip to Texas.
Leg 1:Distance3.000Time22:45.60Pace7:35.20
Alone.
Leg 2:Distance0.950Time8:16.70Pace8:42.84
With Joseph and Jacob to the track.
Leg 3:Distance0.248Time1:26.10Pace5:47.18
400 with Joseph and Jacob.
Leg 4:Distance0.950Time8:20.20Pace8:46.53
Back home.
Leg 5:Distance1.000Time9:03.60Pace9:03.60
With Stephen.
Leg 6:Distance1.000Time7:26.90Pace7:26.90
Alone.
Leg 7:Distance4.000Time32:00.80Pace8:00.20
With Benjamin.
Leg 8:Distance1.000Time6:39.20Pace6:39.20
Alone.
Leg 9:Distance1.000Time8:51.40Pace8:51.40
With William.

White Crocs 2 Miles: 13.15

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Jun 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
19.00	0.00	0.00	0.00	19.00

Fast Running Friend Workout - 2015-06-27 06:20:52
Workout Totals: Distance18.000Time2:12:03.50Pace7:20.19
19 total for the day. 1 more with Stephen in addition to what was recorded by the Fast Running Friend. Kids raced 1500 in the USATF Region Meet. It was hot again. The races started at 9, young kids first. At first it was somewhat manageable, then it got worse. Fortunately the distance was only 1500. Benjamin ran 4:22.09, 1st place splits - 71.8, 68.9,70.8, and the kick in 50.4. He beat the 17-18 age group again. Unfortunately by the age of 15 USATF meets are starting to get very sparse - most kids race just in high school meets. Fortunately, there is still competition on the roads, the distance is not limited to 3200 and there is prize money which you can take if you do not care about high school or collegiate running. Jenny ran 5:57.66, splits 1:30,1:32,1:40, and 1:15 for the last 300. The heat bothered her a lot, she could not think clearly. She made a good effort in the first 800, but then lost it. Julia ran 6:19.66. Splits 1:37, 1:41, 1:45, and 1:16 for the last 300. She really did not have much juice today, but it was a little better than two weeks ago. Joseph ran 5:26.25, 1st place. Splits were crazy - 78, 93,89, and 66 for the last 300. The race was full of drama. Preston Corbin started out very fast, and Joseph went with him. I told the kids earlier to not allow themselves to slow down when the kid in front slows down, and just do whatever it takes to pass so they do not have a road block. Joseph took was overzealous in following that advice. While headed for what ended up being a 78 second lap about 350 meters into the race he sensed the pace dropping and he started passing Corbin on the curve. Corbin would not let him, so they both accelerated to a full sprint. After about 50 meters Corbin ran out of steam and Joseph took the lead. With about 400 to go Corbin surged and tried to pass Joseph. Joseph accelerated. For a while they duked it out, then with about 300 to go Joseph opened a gap. McKay Wells in the mean time accelerated and caught up to Corbin with about 200 to go. Joseph seemed now to be running out of steam, but he held on on the final stretch. Corbin ended up second with 5:27.46, and McKay finished 3rd in the heat winning the 8 year old division in 5:27.63. I think this was a decent result for Joseph given the trip to Texas, the hot weather, and the erratic pacing. Jacob struggled today. He ran 5:42.69, splits 86,92,93, and 71 for the last 300. He said he was feeling tired from the start. I think the trip took a lot out of him, and on top of that he was not responding well to the heat. William ran 6:31.72, a new PR, worth 7:04 mile. 2nd place after McKay in the 8 and under division His opening lap was 1:39, I missed his other splits because I was watching Joseph and Jacob when he ran by. My ability to multitask during a race is very limited. I think William is ready to attack the 7:00 barrier in a time trial soon, and if he gets it, this will be quite remarkable for us. Jacob got it a month before his 7th birthday, but William still has over 3 months left before he turns 7. There is one record of Jacob that he is not going to get, though - breaking 7:00 before losing his first tooth.
Leg 1:Distance12.000Time1:23:56.50Pace6:59.71
Leg 2:Distance6.000Time48:07.00Pace8:01.17

White Crocs 2 Miles: 19.00

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

Sun, Jun 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Mon, Jun 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-06-29 07:14:12
Workout Totals: Distance12.000Time1:34:43.90Pace7:53.66
Total of 12 today. Kids ran their usual distances. After watching Jenny and Julia struggle in the race I decided it was time to do something different. Part of the struggle I had was how to make sure every kid gets a quality workout without having to get up too early, running in the heat, or making me too late for work. My work already starts somewhat later and therefore ends somewhat later due to our morning runs. So I came up with a routine that I think will be good. At 6:50 I wake up all the running kids except Stephen and William. Benjamin wakes up William and gets him ready for his run while I run 4 miles with Joseph and Jacob. Jenny and Julia run 1.5 with us, then turn around and head back. As soon as they are back Benjamin takes William for 2 miles, Jenny takes Stephen for 1 mile, and Julia is watching Matthew and Mary while Sarah runs. I do some work while waiting for Benjamin and William to get back, and then run 8 miles with Benjamin. This routine worked well today, I think we will stick to it and see if it helps Jenny and Julia run faster.
Leg 1:Distance4.000Time31:26.10Pace7:51.52
With Joseph and Jacob. Jenny and Julia ran the first 1.5 with us.
Leg 2:Distance8.000Time1:03:17.80Pace7:54.73
With Benjamin.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Jun 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.34	0.00	0.00	1.50	11.84

Fast Running Friend Workout - 2015-06-30 07:16:39
Workout Totals: Distance11.840Time1:38:25.90Pace8:18.81
Did the usual morning routine. Kids ran their usual distance. Benjamin and I did a workout down the canyon, details below.
Leg 1:Distance4.000Time30:46.30Pace7:41.57
With Joseph and Jacob. Jenny and Julia ran the first 1.5 with us.
Leg 2:Distance0.810Time6:28.90Pace8:00.12
Warm-up with Benjamin from Canyon Glen Park to Nunn's Park.
Leg 3:Distance4.530Time39:03.10Pace8:37.24
Workout. I did 6x0.25 with long recoveries. Benjamin did 12x0.25 with a little over 200 jog recovery for most of them - longer recoveries before number 8 and the last 1. Most of his were around 66-67, the first couple were slower, the last one was 62. I was able to keep up with him on an all mine expect the first - it was hard for me to get going.
Split 1:Distance0.250Time1:11.20Pace4:44.80 Cumilative:Distance0.250Time1:11.20Pace4:44.80
Split 2:Distance0.450Time4:55.20Pace10:56.00 Cumilative:Distance0.700Time6:06.40Pace8:43.43
Split 3:Distance0.250Time1:09.40Pace4:37.60 Cumilative:Distance0.950Time7:15.80Pace7:38.74
Split 4:Distance0.450Time5:04.40Pace11:16.44 Cumilative:Distance1.400Time12:20.20Pace8:48.71
Split 5:Distance0.250Time1:07.30Pace4:29.20 Cumilative:Distance1.650Time13:27.50Pace8:09.39
Split 6:Distance0.450Time5:10.10Pace11:29.11 Cumilative:Distance2.100Time18:37.60Pace8:52.19
Split 7:Distance0.250Time1:09.10Pace4:36.40 Cumilative:Distance2.350Time19:46.70Pace8:24.98
Split 8:Distance0.750Time7:25.90Pace9:54.53 Cumilative:Distance3.100Time27:12.60Pace8:46.65
Split 9:Distance0.250Time1:08.20Pace4:32.80 Cumilative:Distance3.350Time28:20.80Pace8:27.70
Split 10:Distance0.430Time5:04.80Pace11:48.84 Cumilative:Distance3.780Time33:25.60Pace8:50.58
Split 11:Distance0.250Time1:06.60Pace4:26.40 Cumilative:Distance4.030Time34:32.20Pace8:34.19
Split 12:Distance0.500Time4:30.90Pace9:01.80 Cumilative:Distance4.530Time39:03.10Pace8:37.24

Leg 4:Distance2.500Time22:07.60Pace8:51.04
Cool-down with Benjamin.

White Crocs 2 Miles: 11.84

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jul 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-07-01 07:07:30
Workout Totals: Distance12.000Time1:34:06.50Pace7:50.54
Usual routine. 12 total. Kids ran their usual distances.
Leg 1:Distance4.000Time31:19.50Pace7:49.88
With Joseph and Jacob.
Leg 2:Distance8.000Time1:02:47.00Pace7:50.88
With Benjamin.

White Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jul 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	0.75	12.00

Fast Running Friend Workout - 2015-07-02 07:11:32
Workout Totals: Distance12.000Time1:34:03.00Pace7:50.25
Usual routine. Benjamin and I did a workout. He ran 1.25 down the canyon in 5:58. I kept up with him for the first 0.5, then fell back, finished my interval with a 78 quarter, then jogged another 0.5 at 7:00 pace, and cooled down to the house with Benjamin. Then ran another mile. Benjamin did 9 miles today instead of the usual 10 as he was feeling a bit tired.
Leg 1:Distance4.000Time31:29.20Pace7:52.30
With Joseph and Jacob (Jenny and Julia ran the first 1.5).
Leg 2:Distance3.520Time29:04.30Pace8:15.54
Warm-up with Benjamin.
Leg 3:Distance1.250Time7:15.30Pace5:48.24
The workout. Down the canyon.
Split 1:Distance0.750Time3:43.20Pace4:57.60 Cumilative:Distance0.750Time3:43.20Pace4:57.60
Splits - 73, 72, 78.
Split 2:Distance0.500Time3:32.10Pace7:04.20 Cumilative:Distance1.250Time7:15.30Pace5:48.24
Brisk jog.

Leg 4:Distance2.230Time18:51.80Pace8:27.53
Cool-down.
Leg 5:Distance1.000Time7:22.40Pace7:22.40

White Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jul 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.06	0.00	0.00	0.00	12.06

Fast Running Friend Workout - 2015-07-03 07:12:03
Workout Totals: Distance12.060Time1:34:39.10Pace7:50.90
We changed the routine somewhat today because Benjamin needed to run less to be fresh for Murray Fun Days. Still total of 12 for me. Benjamin did 5, other kids their usual distances.
Leg 1:Distance4.000Time30:52.40Pace7:43.10
With Joseph and Jacob (Jenny and Julia did the first 1.5).
Leg 2:Distance1.000Time8:50.30Pace8:50.30
With Jenny, William and Stephen. Stephen earned his Jamba Juice rights by breaking 9:00, and was only 8 seconds slower than PR. His splits were 2:15,2:19,2:12,and 2:04.
Leg 3:Distance1.020Time8:05.00Pace7:55.49
With Benjamin and William. Our first 0.51 was only 4:22, but then we saw Sarah, so William picked up the pace so he could pass her. She was running around 9:00 pace, so he really had to work to close the gap. He ended up running the last 0.51 uphill in 3:43.
Leg 4:Distance4.000Time31:59.30Pace7:59.82
With Benjamin.
Leg 5:Distance2.040Time14:52.10Pace7:17.30
Alone.

White Crocs 2 Miles: 12.06

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jul 04, 2015

Race: Murray Fun Days 5 K (3.107 Miles) 00:17:43, Place overall: 7, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.80	0.00	0.00	3.11	15.91

Fast Running Friend Workout - 2015-07-04 07:21:36
Workout Totals: Distance15.907Time2:00:58.00Pace7:36.28
Murray Fun Days 5K, 17:43, 7th overall, 2nd master, $75. Benjamin ran 16:39, 4th overall. Top finishers: Anthony Costales 15:27, Teren Jameson 15:39, Garek Bielaczyc 15:44, then Benjamin 16:39, Graig Green 16:45, Albert Wint 16:52, then myself 17:43, Mark Payne 17:49, Dan Crooker 17:52. A bummer race for Benjamin. He earned the distinction of being the first out-of-money finisher across the finish line which was not sweetened by a fast time. Part of it was the conditions, part of it that he just does not run well in the heat when it is also humid, part that he ran for 2 miles in the no man's land, and part might still be the lingering fatigue from the trip to Texas and maybe still some fatigue from the Utah Valley Half. Hopefully he will do better in Draper Days. The temperature at the start according to Wunderground was 76 F with 39% humidity. I could feel as early as the first quarter that it was unusually warm and humid, and realized I needed to adjust my goals and run more conservatively in the early part of the race. Not surprisingly the top 10 times were rather slow today. Splits - 5:38, 11:12(5:34), then 6:31 to the finish - 5:53 pace. In the first mile, which is uphill, I made my way through the early fast starters, and eventually settled behind Mark. But I did not recognize him from behind, and thought maybe it was Matt Harmer or just his look alike. Today ended up being a day of visual errors, fortunately they only affected my race without costing me money or even the open position, and did not happen while I was driving. At around 2 K mark after we had made a turn around, Mark's son who was going in the opposite direction cheered his dad and blew his dad's cover. All of a sudden I realized that the guy in front of me was Mark. I think it actually played in my favor to not know who I was racing early on because it helped me keep the pace more conservative which was necessary under the weather conditions. But now I knew that if I wanted money I had to move, I did. I was able to gap Mark a little bit, and I started closing on the runners in front of me. I could see Benjamin, and this was disturbing me, because I was not supposed to see him that close. I knew he was not having a good race, and it made it hard for me to race myself. I would give to him my good race any time if I could. Around 2 miles I passed a runner I did not recognize, and then one more who ended up being Dan. This put me into 7th overall and 2nd master after Craig. Then with about half mile to go there came my second visual gaffe. I approached the turn into the park and started doubting if it was the right place. This allowed Mark to catch up. He yelled at me, and I figured out it was indeed the right place. This gave me some adrenaline to get going, and I opened up a gap on Mark again. I ran scared all the way to the finish and kept my position. Benjamin had a bit of drama with Craig. Craig caught up to him around 2 miles, he tried to latch on, but fell back. Then with about 1 K to go Benjamin grabbed some water at the aid station and got refreshed. The cool-off allowed him to turn on his normal speed, he passed Craig back, and ended up 6 seconds ahead at the finish. Today was significant because I was able to upgrade my pay in the last mile. I think this is the first time since I became a master. I usually do not have much left by the time I get to the last mile, and that has been particularly noticeable recently.
Leg 1:Distance2.100Time17:47.30Pace8:28.24
Warm-up with Benjamin and Steve Ashbaker.
Leg 2:Distance3.107Time17:43.10Pace5:42.16
The race.
Leg 3:Distance5.700Time48:58.40Pace8:35.51
Cool down with Benjamin. Steve joined us for part of it.
Leg 4:Distance5.000Time36:29.20Pace7:17.84
More miles alone after I got home.

White Crocs 2 Miles: 15.90

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jul 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Mon, Jul 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-07-06 07:15:02
Workout Totals: Distance12.000Time1:32:40.70Pace7:43.39
Usual new routine. Total of 12. Kids ran their usual distances.
Leg 1:Distance4.000Time30:56.10Pace7:44.02
With Joseph and Jacob (Jenny and Julia did the first 1.5).
Leg 2:Distance8.000Time1:01:44.60Pace7:43.07
With Benjamin.

White Crocs 2 Miles: 12.00

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Tue, Jul 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.10	0.00	2.00	1.00	12.10

Fast Running Friend Workout - 2015-07-07 07:06:06
Workout Totals: Distance12.100Time1:34:06.70Pace7:46.67
Usual routine with the kids, then a workout with Benjamin. He did 2x1.5 with 1 mile recovery jog down the canyon. His goal was to dream about running 4:48 pace. He actually did in the first interval (7:11) with rather even splits, and then in the second interval opened with 68, then digressed to 74-75s for the rest of the interval finishing in 7:20. So we can say his dreams came true to about 75% level - his split in the second interval at 0.75 was 3:36 - right on target. I used the opportunity of having a fast runner to do the Gerry Lindgren style workout - for each interval, the first 0.5 with Benjamin, then cruise one more mile at something respectable, which ended up being around 5:47 average, but of course, the first couple of quarters were slower, around 6:00 pace, and then I would pick up to 5:40. Both times I ended up with 8:10 for 1.5.
Leg 1:Distance4.000Time31:22.40Pace7:50.60
With Joseph and Jacob. Jenny and Julia ran the first 1.5 with us. Today they have gotten their fastest times for 3 since we started the new routine - Jenny 23:08, Julia 23:24. A week earlier Jenny was running barely under 24:00, and Julia was barely breaking 25:00, so I think they are improving.
Leg 2:Distance0.700Time5:50.20Pace8:20.29
Warm-up with Benjamin.
Leg 3:Distance1.500Time8:10.20Pace5:26.80
First interval.
Split 1:Distance0.500Time2:23.10Pace4:46.20 Cumilative:Distance0.500Time2:23.10Pace4:46.20
With Benjamin - kept up. The pace was more or less even, aside from the first 100 in 16.
Split 2:Distance1.000Time5:47.10Pace5:47.10 Cumilative:Distance1.500Time8:10.20Pace5:26.80
Finishing out alone.

Leg 4:Distance1.000Time10:45.10Pace10:45.10
Recovery jog.
Leg 5:Distance1.500Time8:10.10Pace5:26.73
Second interval.
Split 1:Distance0.500Time2:22.50Pace4:45.00 Cumilative:Distance0.500Time2:22.50Pace4:45.00
Opening quarter was 68. I marveled I could keep going after that. Kept up with Benjamin.
Split 2:Distance1.000Time5:47.60Pace5:47.60 Cumilative:Distance1.500Time8:10.10Pace5:26.73
Alone to the finish.

Leg 6:Distance3.400Time29:48.70Pace8:46.09
Cool-down with Benjamin.

White Crocs 2 Miles: 12.10

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Jul 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.14	0.00	1.00	0.00	13.14

Fast Running Friend Workout - 2015-07-08 07:19:30
Workout Totals: Distance13.140Time1:43:12.40Pace7:51.26
Mile time trial today for Joseph and Jacob. Joseph did OK, 5:53.4, new track PR. Jacob struggled but still ran 6:08.1 - I decided to call this a bad day PR. The splits were 87, 89, then Jacob fell back. I went with Joseph. He ran the next lap in 88, and then kicked in 86. The balance went to the 9.34 meter tax. Jenny ran the first 800 and finished it in 2:58. Julia ran the first lap in 87. I ran with Benjamin and William, and ended up with 13 miles total instead of 12. Otherwise it was a usual running day with usual distances.
Leg 1:Distance1.100Time10:06.70Pace9:11.55
Warm-up with Joseph, Jacob, Julia, and Jenny.
Leg 2:Distance1.000Time6:08.10Pace6:08.10
Joseph and Jacob's mile time trial.
Split 1:Distance1.000Time5:53.40Pace5:53.40 Cumilative:Distance1.000Time5:53.40Pace5:53.40
Joseph's time.
Split 2:Distance0.000Time0:14.70Pace0:00.00 Cumilative:Distance1.000Time6:08.10Pace6:08.10
Waiting for Jacob.

Leg 3:Distance1.000Time9:35.90Pace9:35.90
Cool-down back to the house.
Leg 4:Distance2.040Time16:46.70Pace8:13.48
With William. He ran the last uphill mile in 7:57.
Leg 5:Distance8.000Time1:00:35.00Pace7:34.38
With Benjamin.

White Crocs 2 Miles: 13.14

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Jul 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.24	0.00	0.00	3.75	12.99

Fast Running Friend Workout - 2015-07-09 07:49:20
Workout Totals: Distance12.994Time1:39:33.00Pace7:39.67
Usual run with the kids. One change - William volunteered to run with us. So Joseph, Jacob, Jenny, Julia, William and I ran together for the first 1.5, then Jenny and Julia took him back - their time for 3 ws 25:27. Then I did a workout with Benjamin. He paced me through 5 x 0.75 in the canyon - the first two up, the last three down. The recovery varied - I tried to keep it relatively short, but did not mind it being longer if that meant I would start and finish at a spot with a well visible mark.
Leg 1:Distance4.000Time31:47.00Pace7:56.75
With Joseph and Jacob. Jenny, Julia, and William ran the first 1.5 with us.
Leg 2:Distance2.230Time18:05.50Pace8:06.77
Started without Benjamin because he was already running, met him en route and finished the warm-up with him.
Leg 3:Distance5.124Time35:02.90Pace6:50.40
The workout.
Split 1:Distance0.750Time4:16.60Pace5:42.13 Cumilative:Distance0.750Time4:16.60Pace5:42.13
Split 2:Distance0.187Time2:12.30Pace11:47.49 Cumilative:Distance0.937Time6:28.90Pace6:55.05
Split 3:Distance0.750Time4:14.80Pace5:39.73 Cumilative:Distance1.687Time10:43.70Pace6:21.56
Split 4:Distance0.562Time5:58.30Pace10:37.54 Cumilative:Distance2.249Time16:42.00Pace7:25.53
Split 5:Distance0.750Time3:56.90Pace5:15.87 Cumilative:Distance2.999Time20:38.90Pace6:53.10
Split 6:Distance0.250Time2:36.30Pace10:25.20 Cumilative:Distance3.249Time23:15.20Pace7:09.42
Split 7:Distance0.750Time3:54.60Pace5:12.80 Cumilative:Distance3.999Time27:09.80Pace6:47.55
Split 8:Distance0.375Time3:56.20Pace10:29.87 Cumilative:Distance4.374Time31:06.00Pace7:06.61
Split 9:Distance0.750Time3:56.90Pace5:15.87 Cumilative:Distance5.124Time35:02.90Pace6:50.40

Leg 4:Distance1.640Time14:37.60Pace8:55.12
Cool-down.

White Crocs 2 Miles: 12.99

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Jul 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.34	0.00	1.00	0.00	12.34

Fast Running Friend Workout - 2015-07-10 07:25:07
Workout Totals: Distance12.340Time1:37:36.80Pace7:54.62
Retried the mile time trial with the kids at Orem High. Well, it was mostly for Jacob. I wanted him to go into Draper Days with the confidence that he can ran a good mile. We also have a tradition to do a mile time trial a few days before the birthday - Jacob is turning 9 in 12 days. He ran a PR of 5:56.4 (improving by 0.9 seconds) with the splits of 85, 92, 91, and 86 with the balance going towards the 9.34 meter tax. Knowing that he tends to get overanxious when the pace is fast and he still has some distance to go I reminded him of a hymn we sing in church - Master, The Tempest is Raging, and the story from the Bible to go with it. I also told him about one time when a little boy had caused some trouble and when his mother was about to reprimand him said to her - Peace, be still! I think this preparation helped. I could tell after the first lap that he was starting to struggle, however he was able to regroup in the second lap, his breathing started to sound better, so I knew he would have a kick. And he did. His last 200 was 42. Joseph showed an unusual amount of patience. Jacob told us earlier he would like me to set the pace with Joseph running behind him or by his side. He did this for the whole three laps, then he just sensed I was too hesitant to kick at the right pace for Jacob, so he stepped forward and turned it on. This was just perfect because Jacob responded. Joseph ended up finishing in 5:54.8 with the last 400 in 84. I must note that he sacrificed a chance for a PR to help his brother - all he had to do was make a move with two laps to go instead of one. That same Joseph who a few months ago said he was not sure if he would rather finish second to Jacob in the Olympics, or be without a medal if he got to beat Jacob. Jenny was struggling today and ran the 800 in 3:04. She ran the first lap with us, but then fell back. On the positive side of things for her, her AP scores came back - she got 5 in Psychology, and 3 in English. Julia did OK. Her assignment was to run the first lap with us, and then her best pace to the mile. She was around 86-87 at the 400, rested a lap in 1:52, then ran around 1:40 per lap pace to the finish and got 6:51.4 for the mile. Stephen did 1, and William did 2 with Benjamin as usual. Benjamin did his regular 10.
Leg 1:Distance1.100Time9:38.20Pace8:45.64
Warm-up to Orem High.
Leg 2:Distance1.000Time6:51.40Pace6:51.40
Time trial.
Split 1:Distance0.995Time5:54.80Pace5:56.58 Cumilative:Distance0.995Time5:54.80Pace5:56.58
Joseph's time.
Split 2:Distance0.005Time0:01.60Pace5:20.00 Cumilative:Distance1.000Time5:56.40Pace5:56.40
Jacob and I finished.
Split 3:Distance0.000Time0:55.00Pace0:00.00 Cumilative:Distance1.000Time6:51.40Pace6:51.40
Waiting for Julia.

Leg 3:Distance1.040Time9:28.80Pace9:06.92
Back the house with the gang.
Leg 4:Distance1.000Time8:27.50Pace8:27.50
With Joseph and Jacob.
Leg 5:Distance8.200Time1:03:10.90Pace7:42.30
With Benjamin.

White Crocs 2 Miles: 12.34

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

Sat, Jul 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.20	0.00	0.00	2.80	20.00

Benjamin forgot to bring his watch. I gave him mine, so no Fast Running Friend splits today. Total of 20. Did a workout with Benjamin. He did 6x1 mile down the canyon. Target was 5:00, he exceeded it - 4:55, 4:51, 4:51, 4:50, 4:46, 4:56. He kept complaining about missed sleep - right as he was falling asleep last night Matthew started crying. Benjamin listened for a while, then decided to check what was wrong, and changed Matthew's diaper, but then had a hard time falling asleep. That did not seem to affect him much as he had a great workout. I do not know where that 4:46 of the 5th repetion came from. Recoveries were 0.25 after the first 2, then 0.75 for 2 more, then 1 mile before the last one. Can he cash in on the fitness at Draper Days? We shall see...

I did 0.5 in the first two with him, then 500 meters in the third, and three more 0.5 after that. My splits were 2:28, 2:21, 1:31(500), 2:24, 2:23, 2:28. Decent workout for me as well. Have not gone that fast for that long for a while.

Then we got home - Benjamin was done with about 12.7 total for the day, I ran 5 more with Joseph and Jacob - William, Jenny, and Julia ran 3 total, 1.5 with us. Jenny ran one more with Stephen. Then I added 3 more alone.

I think running hard intervals at the start of a long run could be a good way to develop fuel storage/efficiency. I would not have thought of it, though, had Benjamin's training needs not required it of me today.

White Crocs 2 Miles: 20.00

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Sun, Jul 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Mon, Jul 13, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.27	0.00	0.00	0.00	12.27

Fast Running Friend Workout - 2015-07-13 07:43:52
Workout Totals: Distance12.270Time1:37:51.80Pace7:58.55
Today William did a mile time trial on the track at Orem High and went sub-7:00 for the first time - 6:58.2. As of today, he is not yet 6 years and 9 months old. This is the youngest age at which any of our children broke 7:00. Jacob, now our second youngest to break 7:00 did it about a month prior to turning 7 - so William is about two months ahead of Jacob at this point. Jenny, Julia, Joseph, Jacob, and I paced him. He opened with 1:38 high, then ran 1:44 high (3:23 at 800, 800 PR), 1:47 (5:10), and closed in 1:45. The balance went to the 9.34 meter tax. A short while later he volunteered to run another mile with the bigger kids on the little boy course, and did it in 7:50 with the last quarter in 1:43. Otherwise everybody did their usual distances, except Benjamin was the one to run with Stephen pushing Mary and Matthew in the stroller.
Leg 1:Distance0.300Time2:35.30Pace8:37.67
A short warm-up with the gang.
Leg 2:Distance1.000Time6:58.20Pace6:58.20
William's time trial. New PR by 11 seconds and first time under 7:00.
Leg 3:Distance0.120Time1:10.90Pace9:50.83
Short cool-down back to the car.
Leg 4:Distance1.750Time15:33.00Pace8:53.14
With Jenny, Julia, Joseph, and Jacob.
Leg 5:Distance1.000Time7:50.80Pace7:50.80
With William. Jenny, Jacob, Joseph, and Benjamin ran ahead.
Leg 6:Distance2.100Time17:02.60Pace8:06.95
With Benjamin to the Orem High track and back to retrieve William's precious rock that he dropped on the track during the time trial.
Leg 7:Distance6.000Time46:41.00Pace7:46.83
More distance with Benjamin.

White Crocs 2 Miles: 12.27

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Jul 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.65	0.00	0.00	0.00	13.65

Fast Running Friend Workout - 2015-07-14 07:22:22
Workout Totals: Distance13.650Time1:50:39.20Pace8:06.39
Today we paced Sarah through a fast mile on the track in 7:37. It was not completely all out, but it was faster than a 5 K effort. In addition to myself we had Jenny, Julia, Joseph, and Jacob. Otherwise, I did 13.5+ total, Sarah did 5, kids ran their usual distances.
Leg 1:Distance1.100Time10:22.10Pace9:25.55
Warm-up to the track.
Leg 2:Distance1.000Time7:37.20Pace7:37.20
Sarah's mile - splits 1:53, 1:54, 1:54, 1:53 - the balance went towards the 9.34 meter tax.
Leg 3:Distance1.000Time8:53.30Pace8:53.30
Back to the house.
Leg 4:Distance1.000Time7:29.90Pace7:29.90
With Joseph and Jacob on the little boy course. Joseph was a couple of seconds ahead. His last quarter was 88, Jacob ran 90.
Leg 5:Distance1.550Time12:22.80Pace7:59.23
Ran out to meet Benjamin and William, came back with them.
Leg 6:Distance8.000Time1:03:53.90Pace7:59.24
With Benjamin.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jul 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.05	0.00	0.00	2.00	12.05

Fast Running Friend Workout - 2015-07-15 07:40:16
Workout Totals: Distance12.050Time1:33:14.90Pace7:44.31
Today Benjamin and I joined Timpanogos High team for a workout, which was what they called a "2 mile push" down the canyon. Benjamin ran 9:41 with the splits of 4:48, 4:53 - this is a small PR for him, by 1 seconds. I ran 10:26 with the splits of 5:06, 5:20. Benjamin and Joe Benson, Jodi Benson's son ended up dropping everybody after the first mile. Joe gapped Benjamin by about a second over the last quarter or so. I started out with the second pack, but they fell back in the second mile. I gained a bit on the stragglers from the first pack, but did not catch any. By the time we were done with the warm-up it was already 8:50 am, so it started to get warm. I think I handled the combination of long warm-up and warmer day better than Benjamin, and definitely better than the high schoolers. The front pack had guys with 3200 PRs in the 9:20 range at altitude on the track, today they got dropped going downhill at 20+ their PR. The second pack had PRs in the 9:50-10:10 range, I think. I would be lucky to run 10:40 on the track right now, and they got dropped. I think for them it was mostly the 5 mile warm-up. The other kids ran on their own and did their usual distances.
Leg 1:Distance5.000Time41:29.90Pace8:17.98
Long warm-up.
Leg 2:Distance2.000Time10:26.10Pace5:13.05
The 2 mile push down the canyon.
Leg 3:Distance2.950Time24:45.50Pace8:23.56
Back to the house with Benjamin.
Leg 4:Distance2.100Time16:33.40Pace7:53.05
More to get the car.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jul 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.04	0.00	0.00	0.00	13.04

Fast Running Friend Workout - 2015-07-16 07:20:12
Workout Totals: Distance13.040Time1:48:53.30Pace8:21.02
Today Stephen set a new mile record. I told him at the start of the run he needed to earn a trip to Jamba Juice if he wanted to join the family on Saturday. His Jamba Juice standard now is sub-9:00. He ended up running 8:30.4 on the little boy course (out and back) with the splits of 2:10,2:14,2:07,1:59. Otherwise it was a usual day, except Jenny, Joseph and Jacob ran reduced mileage tapering for Draper Days - only 3. Julia did 3 as well, William 2, Benjamin 10. Sarah had some serious tightness in the piriformis and hamstring today, and was not able to run at first. I massaged it out, and she was able to get through 2.5 miles, but then it tightened up again, and she walked home. I massaged it out and scraped it at night, which made us stay up late.
Leg 1:Distance3.000Time24:46.80Pace8:15.60
With Joseph, Jacob, Julia, and Jenny.
Leg 2:Distance2.040Time17:31.00Pace8:35.20
With Benjamin and William.
Leg 3:Distance1.000Time8:30.40Pace8:30.40
Stephen's mile record. Benjamin helped me pace.
Leg 4:Distance7.000Time58:05.10Pace8:17.87
With Benjamin.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jul 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.57	0.00	0.00	1.51	12.08

Fast Running Friend Workout - 2015-07-17 07:37:42
Workout Totals: Distance12.080Time1:39:10.00Pace8:12.55
Usual run for me today. Kids tapered for Draper Days - Jenny, Julia, Joseph, and Jacob did 2, William 1. Stephen ran his usual 1, Benjamin did 6. Benjamin and I did a pickup for 1 mile on the more flat part - rolling down - in 5:24. I also did a pickup for 0.51 rolling down from the house in 2:48. Did not like how I felt. Did not have the same strength as two days ago. It was not too bad, but the magic was gone. I felt Probably from the lack of sleep. The good news is hopefully if I can get some sleep it will come back. Sarah at the start of her run could not run due to the same tightness. I massaged it out, and she was able to run 3 miles without much pain. Later in the evening I massaged it out and scraped it again.
Leg 1:Distance2.040Time17:08.40Pace8:24.12
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance3.000Time25:50.00Pace8:36.67
Did a pickup to catch up to Sarah, then ran with her to be available to massage as needed.
Split 1:Distance0.510Time2:48.40Pace5:30.20 Cumilative:Distance0.510Time2:48.40Pace5:30.20
Split 2:Distance2.490Time23:01.60Pace9:14.86 Cumilative:Distance3.000Time25:50.00Pace8:36.67

Leg 3:Distance1.000Time9:11.30Pace9:11.30
With Stephen.
Leg 4:Distance2.000Time16:48.30Pace8:24.15
With Benjamin.
Leg 5:Distance1.000Time5:24.10Pace5:24.10
Pickup with Benjamin. The dog made this about 1-2 seconds slower. Benjamin kicked it.
Leg 6:Distance1.000Time8:51.70Pace8:51.70
To the house with Benjamin.
Leg 7:Distance2.040Time15:56.20Pace7:48.73
Alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jul 18, 2015

Race: Draper Days 5 K (3.107 Miles) 00:17:22, Place overall: 13, Place in age division: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.15	0.00	0.00	3.11	16.26

Fast Running Friend Workout - 2015-07-18 06:23:04
Workout Totals: Distance16.257Time2:01:03.80Pace7:26.81
Ran Draper Days 5 K in 17:22, 13th overall, 4th master. Got beat by Graig Green (16:41), Dan Crooker (around 17:10), and Mark Payne (17:21), but held off Dennis. Mile splits were 5:31 (up), 5:26 (down), 5:52(up), and 33 for the kick. Saw 2 K split in 6:46, and 4 K in 13:49. Ran with Dan for the first mile, then fell back, but had a couple of high schoolers to run with, so I was never alone. Mark and Dennis caught me around 4 K mark, then Mark stepped forward and I sat on him. Tried to outkick him, but just did not have the juice today. Top five overall was Garek - officially 14:56 on his watch 14:53 who had a breakthrough race, Anthony Costales officially 15:36 but from Garek's race report it appears that he was sub-15:00, my son Benjamin 15:58, Neil Anderson 16:10, and Fritz Van De Kamp 16:25. My race was an interesting experience. I know where that one second I needed today to get prize money went, and I am happy it went that way. Sarah had muscle tightness that required some attention for the last two nights. She was very concerned that she would not be able to run at all in the race. This would have been a disappointment to us because we had a rather ambitious goal of sub-21:00 average with 8 people - a 39-year-old mother of nine with a nursing baby, 42-year-old father of nine, and then boys ages 16,10,8,and 6 and girls ages 14 and 12. So we prayed and we worked - I lost some sleep massaging and scraping Sarah. Not that much really, but enough to lose a second in the kick. But Sarah on the other hand was able to run 24:58, her second fastest 5 K ever as far as I can recall. She had no muscle pain during the race. That more than made up for me anything that I lost, and taught me an important lesson. It was a perfect learning experience. We made our family goal of sub-21:00 average. Benjamin (16) 15:58, me (42) 17:22, Joseph (10) 19:48 (first time under 20:00!), Jacob (8) 20:07 (huge PR), Jenny (14) 22:14 (new PR), Julia (12) 23:04, William (6) 23:15 (quite a surprise), and Sarah 24:58. This gives us the average of 20:50.75 or 6:42.56 per mile! This was quite a miracle - nobody had a bummer race and there were several breakthroughs. If you ever tried to have zero bummers on one day in a group of eight of our demographic you would know what I am talking about - somebody will get sick, somebody will get injured, somebody would have a mental breakdown. I am completely amazed at how everything worked out according to the plan and consider it to be an answer to our prayers.
Leg 1:Distance1.000Time8:08.80Pace8:08.80
Warm-up.
Leg 2:Distance4.007Time24:56.50Pace6:13.47
My race + running back to meet Sarah.
Split 1:Distance3.107Time17:24.80Pace5:36.27 Cumilative:Distance3.107Time17:24.80Pace5:36.27
The race. Hit the button a bit late, I think.
Split 2:Distance0.900Time7:31.70Pace8:21.89 Cumilative:Distance4.007Time24:56.50Pace6:13.47
Back with Benjamin to meet William and Sarah. Benjamin ran with William, I ran with Sarah.

Leg 3:Distance3.100Time26:02.20Pace8:23.94
More distance after the race. A little bit with Joseph, Jacob, and William. The rest with Benjamin.
Leg 4:Distance1.000Time9:49.90Pace9:49.90
With Benjamin and Stephen.
Leg 5:Distance3.150Time24:10.80Pace7:40.57
With Benjamin.
Leg 6:Distance4.000Time27:55.60Pace6:58.90
Alone.

White Crocs 1 Miles: 16.26

Night Sleep Time: 5.50	Nap Time: 0.00	Total Sleep Time: 5.50

Comments

From steve ash on Sun, Jul 19, 2015 at 12:25:50 from 67.2.75.218

Very nice Sasha. Congratulations to the whole family and especially Sarah for getting out and doing so well.

From Tom K on Sun, Jul 19, 2015 at 14:24:28 from 174.58.54.215

I love these family race reports. Congrats, Pachev Family!

From MarkP on Tue, Jul 21, 2015 at 12:44:34 from 174.23.149.34

That is an amazing accomplishment.

From Kam on Tue, Jul 21, 2015 at 15:43:32 from 68.66.163.179

It's the 10 year old just under and the 8 year old just over 20 minutes that gets me. Wow.

Sun, Jul 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. Long nap in the afternoon.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Mon, Jul 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.14	0.00	0.00	0.00	15.14

Fast Running Friend Workout - 2015-07-20 07:27:24
Workout Totals: Distance15.140Time1:59:52.90Pace7:55.09
15 total today. Benjamin did 10, Jenny and Julia 4 (at grandma's house), Joseph and Jacob 4, William 2, Stephen 1. William had some stomach pains in the middle of the night last night, so I was not even sure if he would be able to run today, but he was quite energetic, and ran his fastest time on the big boy course.
Leg 1:Distance4.000Time33:45.60Pace8:26.40
With Joseph and Jacob - Joseph's legs were sore after the 5 K so we ran slower.
Leg 2:Distance2.040Time16:26.30Pace8:03.48
With Benjamin and William.
Leg 3:Distance8.100Time1:00:45.40Pace7:30.05
With Benjamin.
Leg 4:Distance1.000Time8:55.60Pace8:55.60
With Stephen later in the afternoon.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jul 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.28	0.00	0.00	0.62	11.90

Fast Running Friend Workout - 2015-07-21 07:39:34
Workout Totals: Distance11.905Time1:35:53.40Pace8:03.28
Kids ran usual distances. I did a workout with Benjamin. He did 3x0.75 + 1 mile down the canyon with long rest, splits 3:29, 3:26, 3:33 for 0.75 and 4:50 for the mile. I did 600,400,400,and 600 with him.
Leg 1:Distance4.000Time29:06.90Pace7:16.73
With Joseph and Jacob.
Leg 2:Distance0.730Time6:07.70Pace8:23.70
Warm-up with Benjamin.
Leg 3:Distance4.875Time40:39.00Pace8:20.31
Workout with Benjamin.
Split 1:Distance0.375Time1:47.60Pace4:46.93 Cumilative:Distance0.375Time1:47.60Pace4:46.93
Split 2:Distance0.700Time6:38.20Pace9:28.86 Cumilative:Distance1.075Time8:25.80Pace7:50.51
Split 3:Distance0.250Time1:07.30Pace4:29.20 Cumilative:Distance1.325Time9:33.10Pace7:12.53
Split 4:Distance0.800Time7:27.80Pace9:19.75 Cumilative:Distance2.125Time17:00.90Pace8:00.42
Split 5:Distance0.250Time1:09.40Pace4:37.60 Cumilative:Distance2.375Time18:10.30Pace7:39.07
Split 6:Distance1.500Time15:57.50Pace10:38.33 Cumilative:Distance3.875Time34:07.80Pace8:48.46
Split 7:Distance0.375Time1:45.90Pace4:42.40 Cumilative:Distance4.250Time35:53.70Pace8:26.75
Split 8:Distance0.625Time4:45.30Pace7:36.48 Cumilative:Distance4.875Time40:39.00Pace8:20.31

Leg 4:Distance2.300Time19:59.80Pace8:41.65
Cool-down.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jul 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.52	0.00	0.00	0.00	13.52

Fast Running Friend Workout - 2015-07-22 07:38:00
Workout Totals: Distance13.519Time1:45:41.80Pace7:49.10
Usual run - kids ran usual distances.
Leg 1:Distance4.000Time31:54.50Pace7:58.62
With Joseph and Jacob.
Leg 2:Distance1.020Time8:22.60Pace8:12.75
With William on the big boy course.
Leg 3:Distance4.499Time33:45.70Pace7:30.26
With Benjamin. We caught up to Sarah around 2.5 into the run and ran with her. I pushed Mary and Matthew in the stroller.
Leg 4:Distance4.000Time31:39.00Pace7:54.75
With Benjamin.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jul 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.87	0.00	0.00	0.62	12.49

Fast Running Friend Workout - 2015-07-23 07:18:18
Workout Totals: Distance12.490Time1:39:00.30Pace7:55.60
More or less a usual day for the kids. Benjamin did a mile time trial in the canyon. He ran 4:29.9 - splits 64.5, 68.5, 68, 68. I did 0.5 in 2:24.
Leg 1:Distance3.640Time29:21.80Pace8:04.01
Warm up with Benjamin, strides.
Split 1:Distance2.741Time21:55.70Pace8:00.01 Cumilative:Distance2.741Time21:55.70Pace8:00.01
Split 2:Distance0.062Time0:18.30Pace4:55.16 Cumilative:Distance2.803Time22:14.00Pace7:55.92
Split 3:Distance0.125Time1:19.40Pace10:35.20 Cumilative:Distance2.928Time23:33.40Pace8:02.72
Split 4:Distance0.062Time0:16.70Pace4:29.35 Cumilative:Distance2.990Time23:50.10Pace7:58.29
Split 5:Distance0.650Time5:31.70Pace8:30.31 Cumilative:Distance3.640Time29:21.80Pace8:04.01

Leg 2:Distance1.000Time5:50.90Pace5:50.90
0.5 fast + 0.5 easy while Benjamin was doing a mile time trial.
Split 1:Distance0.500Time2:24.50Pace4:49.00 Cumilative:Distance0.500Time2:24.50Pace4:49.00
Tried to keep up with Benjamin, he dropped me after the first 200 in 31. I ran to the half mile.
Split 2:Distance0.500Time3:26.40Pace6:52.80 Cumilative:Distance1.000Time5:50.90Pace5:50.90

Leg 3:Distance2.350Time20:53.40Pace8:53.36
Back to the house with Sarah and Benjamin.
Leg 4:Distance4.000Time31:24.40Pace7:51.10
With Joseph and Jacob.
Leg 5:Distance1.500Time11:29.80Pace7:39.87
Alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jul 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.10	0.00	0.00	1.12	12.22

Fast Running Friend Workout - 2015-07-24 07:29:09
Workout Totals: Distance12.226Time1:35:05.20Pace7:46.64
Did a mile time trial today on the track at Provo High in 5:11.0. Had not done one on the track in awhile. This was a good cob-web shaker. Benjamin paced me. Joseph and Jacob helped by running a relay race against me for the last 800 meters. I thought they were going to beat me, but they did not - barely. Jacob ran 79 for his leg, Joseph 77. My splits were 74,79,78,78 - the balance went to the 9.34 meter tax and precision.
Leg 1:Distance1.836Time15:46.10Pace8:35.31
Warm-up with Benjamin, Joseph, and Jacob - strides.
Split 1:Distance1.400Time11:43.00Pace8:22.14 Cumilative:Distance1.400Time11:43.00Pace8:22.14
Split 2:Distance0.062Time0:18.30Pace4:55.16 Cumilative:Distance1.462Time12:01.30Pace8:13.37
Split 3:Distance0.062Time0:41.80Pace11:14.19 Cumilative:Distance1.524Time12:43.10Pace8:20.72
Split 4:Distance0.062Time0:18.10Pace4:51.94 Cumilative:Distance1.586Time13:01.20Pace8:12.56
Split 5:Distance0.250Time2:44.90Pace10:59.60 Cumilative:Distance1.836Time15:46.10Pace8:35.31

Leg 2:Distance1.000Time5:11.00Pace5:11.00
Mile time trial.
Leg 3:Distance1.250Time10:32.10Pace8:25.68
Cool-down to the car.
Leg 4:Distance1.000Time7:54.70Pace7:54.70
With William on the little boy course - Joseph, Jacob, and Benjamin ran ahead.
Leg 5:Distance1.020Time8:32.80Pace8:22.75
With William, Benjamin, Jenny, and Julia on the big boy course.
Leg 6:Distance2.040Time16:42.00Pace8:11.18
With Benjamin, Jenny, and Julia.
Leg 7:Distance2.040Time15:43.90Pace7:42.70
With Benjamin.
Leg 8:Distance2.040Time14:42.60Pace7:12.65
Alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jul 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.25	5.00	0.00	0.00	20.25

Fast Running Friend Workout - 2015-07-25 07:55:39
Workout Totals: Distance20.250Time2:32:48.70Pace7:32.78
20.25 miles total. Joseph and Jacob did 5, Jenny 4, Julia 3, William 2, Stephen 1, Sarah 5. I paced Sarah with Joseph and Jacob (Jenny and Julia for the first 1.5) through a 5 mile tempo run. She ran 42:29 averaging 8:30 - new course PR for her, actually might be a life-time 5 mile PR. This goes to show that a woman can stay in very decent shape after giving birth to nine children if she eats healthy, exercises consistently, and takes naps when needed. Maybe we should write a book on the subject - does anybody have suggestions on a publisher? Benjamin was feeling like he was getting a cold, so he just ran 13 at an easy pace. I ran 10 with him. I ran the last 5 miles on the out and back 5 mile course by our house as a tempo run. It was hot (I think 80F or more) already by then, so the pace was slower. I had Sarah bring me EmergenC to the 3.3 mark. Managed to do 6:03 average - 30:14 for the tempo.
Leg 1:Distance5.000Time42:29.10Pace8:29.82
Pacing Sarah with Joseph and Jacob (Jenny and Julia ran with us for the first 1.5).
Leg 2:Distance10.250Time1:20:05.30Pace7:48.81
With Benjamin.
Split 1:Distance5.050Time40:28.40Pace8:00.87 Cumilative:Distance5.050Time40:28.40Pace8:00.87
Split 2:Distance5.200Time39:36.90Pace7:37.10 Cumilative:Distance10.250Time1:20:05.30Pace7:48.81

Leg 3:Distance5.000Time30:14.30Pace6:02.86
Tempo run in the heat.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jul 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Mon, Jul 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-07-27 07:25:28
Workout Totals: Distance12.000Time1:33:16.40Pace7:46.37
Usual run. Total of 12. Kids ran usual distances. Joseph picked up a bit of a cold, so we ran slower.
Leg 1:Distance4.000Time32:13.10Pace8:03.27
With Joseph and Jacob. Jenny and Julia ran the first 1.5 with us.
Leg 2:Distance8.000Time1:01:03.30Pace7:37.91
With Benjamin.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Jul 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.13	0.00	3.00	0.00	13.13

Fast Running Friend Workout - 2015-07-28 07:21:50
Workout Totals: Distance13.130Time1:38:40.20Pace7:30.89
Today Stephen set a new mile record at the Orem High Track - 8:29.7. His splits were 2:03, 2:10, 2:08, 2:04 - the balance going to the 9.34 meter tax. This is our new family record for the 4 and under age division. Stephen ran 0.7 faster than he did on the little boy course which was our road record, but the track record of 8:40 belonged to William. I discovered that at the age of 5 and younger the road times on a known out and back course end up being better than the track - I think because a little kid has a hard time knowing how far away he is from the finish on the track, but on the road he knows exactly. Otherwise we had usual runs, except William did only 1 due to a cold, and Benjamin and I did a 3 mile tempo run at the end of ours in 16:52.3 - splits 5:28 (down the canyon), 5:38 (flatter, rolling), and 5:46 (uphill). I felt great - I originally told Benjamin to pace me at 5:50 but ended up asking him to speed up a few times, and only asked him to slow down on the last hill when he started to smell the barn and instinctively crank it up into the Benjamin gear. I felt like I was turning back the clock and getting younger. I think the strength came from taking two naps in a row - one on Saturday, and one on Sunday. Now if only I could figure out how to do this more often...
Leg 1:Distance3.718Time29:44.70Pace8:00.02
With Joseph and Jacob. Jenny and Julia did the first 1.5.
Leg 2:Distance1.200Time9:38.00Pace8:01.67
With Benjamin running and Stephen in the stroller to the track.
Leg 3:Distance0.150Time1:36.00Pace10:40.00
Warm-up with Stephen.
Leg 4:Distance1.062Time8:29.70Pace7:59.94
Stephen's time trial.
Leg 5:Distance0.100Time0:52.40Pace8:44.00
Cool-down with Stephen.
Leg 6:Distance0.900Time7:29.90Pace8:19.89
Back to the house with Benjamin running and Stephen in the stroller.
Leg 7:Distance3.000Time23:57.20Pace7:59.07
Warm-up with Benjamin.
Leg 8:Distance3.000Time16:52.30Pace5:37.43
Tempo run.

White Crocs 2 Miles: 13.13

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Comments

From Jon on Thu, Jul 30, 2015 at 20:06:11 from 107.203.52.135

Did you see the Runners World article on Amber G? Even included a link to the FRB. Wonder if there will be a surge in registrations.

From Jon on Thu, Jul 30, 2015 at 20:07:59 from 107.203.52.135

Looks like a small surge. The 3 previous weeks saw 3, 1, and 4 people join per week. Then 25 joined in the past day.

From Sasha Pachev on Thu, Jul 30, 2015 at 20:09:48 from 192.168.1.1

Yes, we had quite a surge - about 30 or so today. Usually it is about one a day, sometimes not even that.

Wed, Jul 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-07-29 07:27:08
Workout Totals: Distance12.000Time1:33:22.80Pace7:46.90
Usual 12. Kids did usual distances.
Leg 1:Distance4.000Time31:29.60Pace7:52.40
With Joseph and Jacob. Jenny and Julia ran the first 1.5.
Leg 2:Distance8.000Time1:01:53.20Pace7:44.15
With Benjamin.

White Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jul 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.16	0.00	0.00	1.12	12.28

Fast Running Friend Workout - 2015-07-30 07:40:26
Workout Totals: Distance12.286Time1:34:35.80Pace7:41.96
Tried a mile time trial today at Orem High track. Started OK, but then fell apart royally. Could only get 5:21.8. Splits were 74,77,83,85. Joseph and Jacob team left me in the dust in the last 800. Jacob got 82, Joseph 78. Part of the problem was the wind, part lack of sleep. This was quite an attention getter for me. A nap on Saturday, a nap on Sunday, and I am running like a new man on Tuesday. Then two days no naps and sleeping 6.5-7 hours at night + a bit of work stress - even though nothing compared to the industry standard, and my ability to deal with anaerobic fatigue is gone. Kids ran their usual distances.
Leg 1:Distance1.346Time11:03.60Pace8:12.91
Warm-up.
Split 1:Distance1.050Time8:45.60Pace8:20.57 Cumilative:Distance1.050Time8:45.60Pace8:20.57
Warm-up with Joseph, Jacob, and Benjamin, strides. Joseph and Jacob did not do the strides/in-between jogging.
Split 2:Distance0.062Time0:17.50Pace4:41.80 Cumilative:Distance1.112Time9:03.10Pace8:08.36
Split 3:Distance0.062Time0:43.40Pace11:38.87 Cumilative:Distance1.174Time9:46.50Pace8:19.49
Split 4:Distance0.062Time0:17.80Pace4:46.63 Cumilative:Distance1.236Time10:04.30Pace8:08.80
Split 5:Distance0.110Time0:59.30Pace8:59.09 Cumilative:Distance1.346Time11:03.60Pace8:12.91

Leg 2:Distance1.000Time5:21.80Pace5:21.80
Time trial.
Leg 3:Distance1.100Time9:25.10Pace8:33.73
Back to the house.
Leg 4:Distance1.800Time14:48.30Pace8:13.50
More distance with Joseph, Jacob, and Benjamin.
Leg 5:Distance5.000Time39:00.40Pace7:48.08
With Benjamin.
Leg 6:Distance2.040Time14:56.60Pace7:19.51
Alone.

White Crocs 2 Miles: 12.28

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jul 31, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.02	0.00	0.00	1.12	14.14

Fast Running Friend Workout - 2015-07-31 07:06:45
Workout Totals: Distance14.146Time1:45:06.20Pace7:25.78
For an experiment decided to do a mile time trial again. Got slightly better sleep, and took a little 10 minute catnap on the floor in the afternoon the day before. Was able to run 5:19.4, a little bit faster, but I think the improvement was more solid than the clock shows. The wind caused quite noticeable variation of pace, I saw the difference of as much as 3 seconds per 200 between the good wind 200 and the bad wind one. Overall I felt stronger, more in control. Part of it may be attributed to the slower start in 77 instead of 74, but at the same time that 77 was 40/37. Benjamin paced me. Joseph and Jacob stayed home this time, I did not think it would be wise for them to run hard again the next day. Splits were 77,77,82,81. Kids ran their usual distances.
Leg 1:Distance1.606Time13:18.90Pace8:17.35
Warm-up/strides with Benjamin.
Split 1:Distance1.050Time8:26.00Pace8:01.90 Cumilative:Distance1.050Time8:26.00Pace8:01.90
Split 2:Distance0.062Time0:17.60Pace4:43.41 Cumilative:Distance1.112Time8:43.60Pace7:50.82
Split 3:Distance0.062Time0:39.60Pace10:37.68 Cumilative:Distance1.174Time9:23.20Pace7:59.65
Split 4:Distance0.062Time0:18.60Pace4:59.52 Cumilative:Distance1.236Time9:41.80Pace7:50.60
Split 5:Distance0.370Time3:37.10Pace9:46.76 Cumilative:Distance1.606Time13:18.90Pace8:17.35

Leg 2:Distance1.000Time5:19.40Pace5:19.40
Mile time trial.
Leg 3:Distance1.500Time13:44.60Pace9:09.73
Cool-down.
Leg 4:Distance4.000Time28:56.20Pace7:14.05
With Joseph and Jacob, Jenny and Julia did the first 1.5. - they were on the move today. Benjamin ran with Stephen in the meantime.
Leg 5:Distance2.040Time16:08.40Pace7:54.71
With Benjamin and William on the little boy course. William closed with a 7:39 uphill mile and set a PR for the course.
Leg 6:Distance4.000Time27:38.70Pace6:54.68
With Benjamin. Half way through I suggested we should not get beat by little boys, so we ran the last 2 miles in 11:50, last mile uphill.

White Crocs 2 Miles: 14.15

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Aug 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.39	0.00	6.00	0.00	21.39

Fast Running Friend Workout - 2015-08-01 07:24:54
Workout Totals: Distance21.391Time2:43:07.30Pace7:37.54
Today was an unusual day - Jenny, Julia, and Joseph took a practice ACT at the Orem Library, so they modified their runs all running 3 miles. William did 3, Jacob did 5, Stephen 1. Benjamin did a total of 15, I got a total of 21. He and I did a workout - 2 miles up the canyon, and 4 down. We had some significant headwind on the first one, Benjamin got 11:50, I got 12:27. On the second interval Benjamin ran 20:47 (5:05, 5:12, 5:15, 5:08), I got 22:26 (5:33,5:36,5:42,5:35). The tail wind did help, but as usual when it gets warmer it dies down, so we started out with cool air and a nice tail wind, and then transitioned into warmer air and less of a tailwind. I was pushing the stroller when I ran with Jacob. Of course, in my 18th mile for the day and after a workout he decided that it would be a great idea to run sub-6:40 pace up 6% grade. With Mary and Matthew in the stroller I could not do it, and got dropped. I must not forget that even though he is only 9 his 5 K PR is 20:07, so he is not that far behind me.
Leg 1:Distance2.280Time18:09.00Pace7:57.63
Warm-up with Benjamin.
Leg 2:Distance2.000Time12:27.80Pace6:13.90
Tempo run with Benjamin up the canyon.
Leg 3:Distance2.431Time19:26.80Pace7:59.97
Leg 4:Distance4.000Time22:26.30Pace5:36.57
Tempo run with Benjamin down the canyon.
Leg 5:Distance1.600Time15:15.90Pace9:32.44
Cool-down with Benjamin.
Leg 6:Distance1.000Time7:54.40Pace7:54.40
More distance with Benjamin.
Leg 7:Distance1.000Time8:56.80Pace8:56.80
With Benjamin, Jacob, and Stephen.
Leg 8:Distance2.040Time17:33.70Pace8:36.52
With Benjamin, William, and Jacob running, and Mary and Matthew in the stroller.
Leg 9:Distance2.040Time16:09.20Pace7:55.10
With Jacob running, and Mary and Matthew in the stroller. Jacob dropped me on the hill at the end.
Leg 10:Distance3.000Time24:47.40Pace8:15.80
With Joseph in the evening.

White Crocs 2 Miles: 21.39

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Sun, Aug 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Was supposed to be a day of rest, but did not start like one. We had an emergency at work with a malfunctioning system. I fought the battle through the night and won it at 4:30 AM. Thus only 3 hours of sleep. Amazingly I woke up on my own without an alarm and stayed awake in church. But once I was home I was ready for a good nap.

Night Sleep Time: 3.00	Nap Time: 3.00	Total Sleep Time: 6.00

Mon, Aug 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.04	0.00	0.00	0.00	14.04

Fast Running Friend Workout - 2015-08-03 07:50:06
Workout Totals: Distance14.040Time1:51:59.40Pace7:58.59
Total of 14. Kids ran their usual distances.
Leg 1:Distance4.000Time31:26.20Pace7:51.55
With Joseph and Jacob. Jenny and Julia did the first 1.5.
Leg 2:Distance2.040Time17:40.90Pace8:40.05
With Benjamin and William.
Leg 3:Distance8.000Time1:02:52.30Pace7:51.54
With Benjamin.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Aug 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	1.50	0.00	0.00	12.00

Fast Running Friend Workout - 2015-08-04 08:28:53
Workout Totals: Distance12.000Time1:29:57.70Pace7:29.81
Today was a significant day for Jenny. She is about to turn 15. I told her as a condition for getting her driving learner's permit she needs to break 6:00 mile. If she does on on the track, she gets an automatic qualifier. If she does it in the canyon, the qualification is provisional - that is there will be a waiting period to see if she might possibly get the automatic qualifier, she needs to do well in her studies of calculus, physics, and chemistry, and she needs to be more patient with her little brother Joseph. The trouble is that he is only 10, about a good foot shorter than Jenny, she is old enough to have changed his diapers more than once, but he is beating her by about 20 seconds in the mile, and over 2 minutes in the 5 K, and he likes to emphasize his speed advantage in various ways that Jenny finds annoying. So today Jenny was able to get her provisional qualifier running 5:59 down the canyon. Her splits were 85, 90, 93, 91. This helped her break a mental barrier. William also did a 0.5 mile time trial in the canyon in 3:11.6, splits 43, 49, no marks at the 600, but last quarter in 99. Then Julia ran home with him, while the rest of us went back and paced Jenny. Stephen ran 1 mile with Benjamin. William ended up doing 3.47.
Leg 1:Distance0.190Time1:49.00Pace9:33.68
Short warm-up with William.
Leg 2:Distance0.500Time3:11.60Pace6:23.20
William's 0.5 mile time trial down the canyon. Julia, Joseph, and Jacob helped with the pacing.
Leg 3:Distance0.500Time4:13.30Pace8:26.60
Back to the start.
Leg 4:Distance1.000Time5:59.00Pace5:59.00
Jenny's mile time trial. Joseph and Jacob helped with the pacing.
Leg 5:Distance2.280Time18:06.70Pace7:56.62
To the house with Jenny, Joseph, and Jacob. Benjamin joined us at around the 2 mile mark.
Leg 6:Distance7.530Time56:38.10Pace7:31.27
First 4.5 with Benjamin, the rest alone back to the car.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Comments

From Russ on Tue, Aug 11, 2015 at 17:29:05 from 70.208.21.196

I saw your family's Runner's World article today on Facebook. Very cool! Great for the world to see the emphasis you always place on family.

Wed, Aug 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Usual 12 miles. Kids ran their usual distances. Did not bring a watch because it was out of batery and did not get charged.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Aug 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2015-08-06 08:23:13
Workout Totals: Distance10.000Time1:17:52.90Pace7:47.29
Only 10 total. Benjamin did 8. Other kids their usual distances. A little taper before Provo River Half.
Leg 1:Distance4.000Time30:21.90Pace7:35.48
With Joseph and Jacob. Jenny and Julia did the first 1.5 then turned around.
Leg 2:Distance6.000Time47:31.00Pace7:55.17
With Benjamin.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Aug 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2015-08-07 08:32:02
Workout Totals: Distance8.000Time1:02:45.10Pace7:50.64
8 total. Benjamin did 6. Everybody else their usual distances. Taper for Provo River Half for Benjamin and myself.
Leg 1:Distance4.000Time31:29.60Pace7:52.40
With Joseph and Jacob. Jenny and Julia did their usual first 1.5.
Leg 2:Distance4.000Time31:15.50Pace7:48.88
With Benjamin.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Aug 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.56	0.00	13.27	0.00	18.83

Fast Running Friend Workout - 2015-08-08 06:23:32
Workout Totals: Distance1.100Time9:19.50Pace8:28.64
Provo River Half Marathon, 1:17:24, 3rd place. The course was changed and as a result of a mistake 0.16 was added to the distance. Nate Clayson won with 1:11:01. Benjamin led most of the race, but then lost enough steam to get passed around mile 10 and finished in 1:11:36. The new course in addition to being longer, was also slower due to more uphill. The mile markers were not reliable (I'll make sure they are next year). So the splits were rather approximate. I sampled a 5:44 mile and 17:15 3 miles off Provo City Half markers for what it was worth - that was from about mile 2 to about mile 5. The standard uphill mile was 6:33 on the way up, and around 5:50 on the way down. The 3 mile stretch from Nun's Park to the mouth of the canyon was 17:29. From those splits I knew that the time should have been around 1:16 low on the old course, so I decided to do a quick check with Google Maps, and sure enough there was about 0.16 of extra distance, worth a little less than a minute. Joseph, Jacob, Jenny, and Julia ran to meet us at the finish. Benjamin, Jenny and Julia then ran back to the house on their own, Joseph and Jacob took a long route with me. Joseph, Jacob, and Jenny did 5, Julia a little over 3, other kids their usual distances.
Leg 1:Distance1.100Time9:19.50Pace8:28.64
Warm-up.

Fast Running Friend Workout - 2015-08-08 06:55:16
Workout Totals: Distance17.730Time1:51:05.30Pace6:15.93

Leg 1:Distance13.270Time1:17:25.00Pace5:50.04
The race.
Leg 2:Distance3.460Time26:03.10Pace7:31.76
With Joseph and Jacob.
Leg 3:Distance1.000Time7:37.20Pace7:37.20
With William. This was funny - I got home very tired from the race and the distance afterwards. Sarah's back was hurting, so I massaged it before I thought I was going to shower and eat breakfast. Then William tells me he still has one more mile left. And then on top of that he decides to run the last half mile in 3:28. Good thing he is only 6.

White Crocs 2 Miles: 18.83

Night Sleep Time: 6.00	Nap Time: 2.00	Total Sleep Time: 8.00

Sun, Aug 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 8.00	Nap Time: 1.50	Total Sleep Time: 9.50

Mon, Aug 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.06	0.00	0.00	0.00	12.06

Fast Running Friend Workout - 2015-08-10 07:29:21
Workout Totals: Distance12.058Time1:40:01.50Pace8:17.72
Total of 12. Jenny did 4. Julia, Joseph, and Jacob 4, Benjamin 6, William 3. Stephen attempted a mile time trial but did not mentally have it. However, he redeemed himself with a 400 PR in 1:55.9.
Leg 1:Distance4.000Time31:11.70Pace7:47.93
With Jenny, Julia, Joseph, and Jacob. This was Julia's 4 mile PR.
Leg 2:Distance0.880Time8:23.50Pace9:32.16
With Benjamin and William running and Stephen in the stroller.
Leg 3:Distance0.140Time1:31.50Pace10:53.57
Stephen's warm up.
Leg 4:Distance0.070Time0:35.50Pace8:27.14
Stephen started the mile too slow, so I figured we should just stop and call it a warm-up stride.
Leg 5:Distance0.800Time7:23.00Pace9:13.75
Stephen's attempted mile time trial. He opened with 2:05, which was good, then slowed down to 2:25. At that point I told him to just finish it under 9:00, he sped up to 2:15 in the next lap, but then shortly after started crying and stopped.
Leg 6:Distance0.248Time1:55.90Pace7:47.34
Stephen's redemption quarter, new PR with William, Benjamin and myself as pacers.
Leg 7:Distance0.880Time8:18.70Pace9:26.70
Back to the house with Stephen in the stroller.
Leg 8:Distance3.000Time25:44.70Pace8:34.90
With Benjamin. His legs were sore from the Provo River Half.
Leg 9:Distance2.040Time14:57.00Pace7:19.71
Alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Aug 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-08-11 07:54:51
Workout Totals: Distance12.000Time1:34:03.50Pace7:50.29
12 total. Benjamin back to full distance. Jenny did 5, Julia 3, other kids usual distances.
Leg 1:Distance4.000Time31:29.50Pace7:52.38
With Jenny, Joseph, and Jacob. Julia ran the first 1.5 then turned around.
Leg 2:Distance8.000Time1:02:34.00Pace7:49.25
With Benjamin.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Aug 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-08-12 07:27:47
Workout Totals: Distance12.000Time1:34:47.90Pace7:53.99
Total 12. Kids ran their usual distances.
Leg 1:Distance4.000Time31:50.30Pace7:57.57
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance8.000Time1:02:57.60Pace7:52.20
With Benjamin.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Aug 13, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.80	0.00	2.00	0.00	11.80

Fast Running Friend Workout - 2015-08-13 08:30:36
Workout Totals: Distance11.805Time1:31:58.70Pace7:47.49
William decided to do a mile time trial in the canyon today. Joseph, Jacob, Jenny, and Julia helped me pace him. He ended up running 6:28.5. His start was very fast - 19 seconds for the first 100, 41 for the first 200, then 87 at the quarter. The 6:00 guy did not catch him until 500. He ran 1:41 for the next quarter (3:08 at 0.5, new PR), then 1:41, and 1:39. This is worth somewhere around 6:40 on the track, which would be quite an improvement over his 6:58. I wonder what his PR will be before he turns 7 in October. Joseph and Jacob did 4, Julia 3.5, Jenny 5, Stephen 1, Benjamin almost 12. Benjamin and I did a 2 mile tempo down the canyon at the very end in 10:54 with the splits of 5:26,5:28.
Leg 1:Distance0.200Time1:41.90Pace8:29.50
Warm-up.
Leg 2:Distance1.000Time6:28.50Pace6:28.50
William's time trial.
Leg 3:Distance2.280Time19:25.20Pace8:31.05
Cool-down with the gang. Benjamin joined us in the middle.
Leg 4:Distance0.125Time2:03.60Pace16:28.80
With Matthew. Did not hold his hand, he would not let me.
Leg 5:Distance6.000Time49:40.90Pace8:16.82
With Benjamin.
Leg 6:Distance2.000Time10:54.10Pace5:27.05
Tempo run with Benjamin.
Leg 7:Distance0.200Time1:44.50Pace8:42.50
Cool-down.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Comments

From Paul on Sat, Aug 15, 2015 at 11:22:33 from 67.6.174.227

Enjoyed the article about your family in Runners World. Interestingly, the family you are trying to beat, the Christiansens, send their kids to Calvin, where I went to college (although I did not overlap with them). I've met Jed, who ran the Trials in 2012, and qualified again for 2016 with a half time.

Fri, Aug 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.13	0.00	0.00	0.00	12.13

Fast Running Friend Workout - 2015-08-14 07:59:28
Workout Totals: Distance12.130Time1:36:39.80Pace7:58.14
Today was a more or less usual day, except Stephen did a mile time trial at Orem High. He missed his record by 1.4. Splits 2:07, 2:09, 2:08, 2:04 - the balance going towards the 9.34 m tax.
Leg 1:Distance0.880Time7:23.80Pace8:24.32
Warm-up with Benjamin, Joseph, Jacob, Jenny, Julia, and William running, and Stephen in the stroller.
Leg 2:Distance0.140Time1:34.30Pace11:13.57
Stephen's warm-up.
Leg 3:Distance1.000Time8:31.10Pace8:31.10
Stephen's time trial with the gang helping.
Leg 4:Distance0.760Time5:58.10Pace7:51.18
Some distance with Benjamin.
Leg 5:Distance0.880Time7:21.20Pace8:21.36
Back to the house. Put William in the stroller as well.
Leg 6:Distance7.200Time56:00.00Pace7:46.67
With Benjamin.
Leg 7:Distance1.270Time9:51.30Pace7:45.59
Alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Aug 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.00	0.00	6.00	0.00	22.00

Did two runs today. 20 in the morning, and 2 with Sarah at night. Chad joined us for part of the morning run. Benjamin did 15, Joseph, Jenny, Julia, and Jacob 5, William 3, Stephen 1.

Forgot the Fast Running Friend watch, borrowed a simple one from the kids.

The older kids minus Benjamin did a 3 mile tempo run down the canyon. Joseph got 18:50 - Chad paced him, splits 6:21, 6:14, 6:15. Benjamin ran with Jacob - his first mile was 6:21, then he fell back a bit and ran more or less even pace to the finish. Jenny ran alone, but was never more than a few seconds ahead of me and Julia and got 20:34. I paced Julia and we ran 20:44 (6:42, 7:00, 7:02).

Then the kids ran home with Jenny and I did a workout with Benjamin and Chad. 2 miles up the canyon, recovery, then 4 miles down. On the way up, Benjamin 11:39 (5:46, 5:53), myself 12:01 (5:55, 6:06), Chad 12:57. On the way down, Benjamin 20:45 (5:07,5:10,5:15,5:13), myself 22:33 (5:37,5:37,5:40,5:39), Chad around 24:30. It got warmer towards the end. I felt strong but not fast on the second interval.

Then we ran home, I ran with Stephen and William, and then I ran back to the car with William and the stroller. William ran 2 miles, then I put him in the stroller.

Nike Double Stroller Miles: 4.70	White Crocs 2 Miles: 22.00

Night Sleep Time: 7.50	Nap Time: 2.00	Total Sleep Time: 9.50

Sun, Aug 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.50	Nap Time: 2.00	Total Sleep Time: 9.50

Mon, Aug 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.11	0.00	0.00	0.00	12.11

Fast Running Friend Workout - 2015-08-17 07:18:45
Workout Totals: Distance12.110Time1:36:02.60Pace7:55.85
Usual day, except Stephen did another mile time trial, this time at Provo High. A bit slower this time, 8:34. We will try again on Thursday - the goal is to see if he can improve his 8:29 record before he turns 5.
Leg 1:Distance4.000Time31:05.70Pace7:46.43
With Jenny, Joseph, and Jacob. Julia ran the first 1.5.
Leg 2:Distance0.110Time1:03.80Pace9:40.00
Stephen's warm-up.
Leg 3:Distance1.000Time8:34.40Pace8:34.40
Stephen's mile time trial at Provo High. Benjamin, Jacob, and William helped.
Leg 4:Distance7.000Time55:18.70Pace7:54.10
With Benjamin.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Aug 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.03	0.00	4.00	0.00	12.03

Fast Running Friend Workout - 2015-08-18 07:27:07
Workout Totals: Distance12.030Time1:30:15.30Pace7:30.15
Did a workout with Benjamin. 4 mile tempo down the canyon on the usual course. I ran 22:25 (5:28,5:38,5:42,5:37). Felt like my heart was not pumping quite right, I think this means I need more sleep. Benjamin had a great run, got a course PR of 20:15 (5:05,5:05,5:06,4:59). Kids ran their usual distances supervised by Jenny.
Leg 1:Distance1.030Time8:28.50Pace8:13.69
Warm-up with Benjamin.
Leg 2:Distance4.000Time22:25.30Pace5:36.32
Tempo run.
Leg 3:Distance2.000Time19:30.90Pace9:45.45
Cool-down with Benjamin and Sarah.
Leg 4:Distance5.000Time39:50.60Pace7:58.12
More distances - first 1.5 with Benjamin, then I ran further to get the car while he ran home.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Comments

From Jon on Fri, Aug 21, 2015 at 20:31:42 from 107.203.52.135

Hey Sasha- the Delete Shoe button on the shoe tracker doesn't seem to work. I was trying to remove a bunch of old ones but can't.

Wed, Aug 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.08	0.00	0.00	0.00	12.08

Fast Running Friend Workout - 2015-08-19 07:18:16
Workout Totals: Distance12.080Time1:38:12.50Pace8:07.79
Usual run. Kids ran usual distances - except Benjamin ran only 8 to taper for the half marathon.
Leg 1:Distance4.000Time31:39.90Pace7:54.98
With Joseph, Jacob, and Jenny. Julia did the first 1.5, then turned around.
Leg 2:Distance1.080Time9:28.20Pace8:46.11
Leg 3:Distance1.000Time9:11.30Pace9:11.30
Leg 4:Distance6.000Time47:53.10Pace7:58.85

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Aug 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.72	0.00	0.75	0.50	9.97

Fast Running Friend Workout - 2015-08-20 08:28:20
Workout Totals: Distance9.972Time1:17:55.40Pace7:48.85
Today was the day of time trials. Stephen attempted to get his mile record one more time before turning 5. He had a mental failure - not uncommon for his age after two laps (2:02,2:11), slowed down, the started crying and stopped. However, with Jamba Juice on the line he agreed to redeem himself by running a fast 800. I gave him the target of 4:10 as the redemption qualifier, but he surprised me with a 3:57.3 (1:57,2:00). Then I knew his mile failure was mostly mental. Joseph and Jacob also ran 800 time trials, and both got records. Joseph ran 2:39.4 (37,40,42,40) - I paced him. Benjamin paced Jacob to 2:43.4 (37,40 high, 44, 42). I think the starting pace was too fast for Jacob, and the effort threw him into a minor anxiety attack, which made him lose a couple of seconds in all. Benjamin did 8, I did 10 total today. Otherwise everybody did their usual distances.
Leg 1:Distance0.150Time2:01.50Pace13:30.00
Stephen's warm-up.
Leg 2:Distance0.700Time5:56.30Pace8:29.00
Stephen's failed mile time trial.
Leg 3:Distance0.498Time2:43.40Pace5:28.11
Joseph and Jacob's 800 time trial.
Split 1:Distance0.498Time2:39.40Pace5:20.08 Cumilative:Distance0.498Time2:39.40Pace5:20.08
Split 2:Distance0.000Time0:04.00Pace0:00.00 Cumilative:Distance0.498Time2:43.40Pace5:28.11

Leg 4:Distance0.498Time3:57.30Pace7:56.51
Stephen's 800 redemption.
Leg 5:Distance0.130Time1:11.90Pace9:13.08
A brief jog.
Leg 6:Distance0.496Time3:58.00Pace7:59.84
Two laps with Benjamin while waiting for Jacob to find his watch.
Leg 7:Distance1.000Time8:48.20Pace8:48.20
With William, Joseph, Jacob, and Benjamin.
Leg 8:Distance1.500Time12:03.70Pace8:02.47
With Benjamin, Joseph, and Jacob.
Leg 9:Distance5.000Time37:15.10Pace7:27.02
More distance. Benjamin did the first 1.5 with me. I did a pickup in the canyon for 0.75.
Split 1:Distance2.610Time20:45.80Pace7:57.32 Cumilative:Distance2.610Time20:45.80Pace7:57.32
Split 2:Distance0.750Time4:01.00Pace5:21.33 Cumilative:Distance3.360Time24:46.80Pace7:22.50
Split 3:Distance1.640Time12:28.30Pace7:36.28 Cumilative:Distance5.000Time37:15.10Pace7:27.02

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Aug 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.46	0.00	0.00	0.27	8.73

Fast Running Friend Workout - 2015-08-21 07:27:28
Workout Totals: Distance8.731Time1:10:35.80Pace8:05.14
Taper today. 8.5 for me, 6.5 for Benjamin. Other kids ran their usual distances. Benjamin and I ran from the car shop after dropping off our 93 Ford Escort Wagon. Looks like we will be selling it for parts - it drives, passed safety and emissions, but has a costly to fix fuel leak plus a few other leaks. $400 OBO if interested.
Leg 1:Distance4.000Time31:28.20Pace7:52.05
With Joseph, Jacob, and Jenny. Julia did the first 1.5, then turned around. She has been struggling with piriformis pain the entire week.
Leg 2:Distance3.503Time29:22.40Pace8:23.11
With Benjamin from the car shop to Orem High. Did a pickup on a known 0.273 mile stretch of the Orem Earn Your Turkey Run.
Split 1:Distance1.120Time10:00.60Pace8:56.25 Cumilative:Distance1.120Time10:00.60Pace8:56.25
Split 2:Distance0.273Time1:25.80Pace5:14.29 Cumilative:Distance1.393Time11:26.40Pace8:12.75
Pickup.
Split 3:Distance2.110Time17:56.00Pace8:29.95 Cumilative:Distance3.503Time29:22.40Pace8:23.11

Leg 3:Distance0.248Time1:08.20Pace4:35.00
Calibration 400 on the track. Benjamin was surprised we ended up with 68 - I told him to not look at his watch and just run. He thought we was running around 5:00 pace.
Leg 4:Distance0.980Time8:37.00Pace8:47.55
Cool-down with Benjamin.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Aug 22, 2015

Race: Top of Utah Half Marathon (13.109 Miles) 01:15:01, Place overall: 11, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.70	0.00	13.11	0.00	17.81

Fast Running Friend Workout - 2015-08-22 06:21:50
Workout Totals: Distance17.809Time1:55:50.70Pace6:30.29
Top of Utah Half, 1:15:01 officially, 1:15:04 by my watch, 11th place overall, 1st master, $100. Benjamin ran 1:10:42 officially, 1:10:45 by his watch, 7th overall. New father + son record, officially 2:25:43. Benjamin went out too hard, 5:09 pace for the first 6 miles, then paid for it, but ended up with a respectable finish, although still falling short of the driver's license qualifier. Perhaps not that big of a deal because the car he would be driving is not safe to drive right now (Ford Escort Wagon 93), and it will take a while before we even have a car he can drive. But we have plans to try again in the Huntsville Half in a month. Top finishers, official times - Riley 1:06:03, Jason Holt 1:07:15, Mike Hardy 1:07:44, Ben Van Beekum 1:08:40, Fritz 1:08:47, Nate Krah 1:10:00, Benjamin 1:10:42, Ken Richardson 1:11:27, Eric Strand 1:11:33, Jon Hesslop 1:11:38, me 1:15:01, Joseph Howell 1:15:16, Dennis 1:15:40, Albert 1:16:01. In the masters, Dennis was second with 1:15:40, then Craig Green 1:16:31, and Mark Payne 1:18:16. While I was praying last night a thought came to me - the entire time you've raced you've seen goals as obligations instead of opportunities. If you learned to see them as opportunities you would run better. So I tried that in the race today, and I think it gave me 20 seconds or so. The other 40 came from strategic naps last week. Overall I ran 53 seconds faster than in the UVM half, I think UVM with no headwind at the very least is not slower than TOU Half, so I think I got a much better performance today than in UVM half. Something to be thankful for when you are a master. Thinking of a goal as an opportunity is a nice idea, but how do you practically make it happen? Goals and challenges usually land upon your lap in the form of an obligation. Today at mile two I saw Mark was in contact with me. I am starting to think - this guy is worth cash, I must do something to drop him. Overall the thought process is negative. I feel the pressure and it eats me away, makes it hard to run, makes me surge beyond my fitness, drains my adrenaline. So I started telling myself - you do not have to do anything unnatural, race him as if he were only 39, just run - good turnover, good breathing. Think of it as a chance to beat a younger runner, but if you do not, no big deal, he is younger. Then around mile 4 I see Dennis. My first thought - he would not be here if he was not fit to run 1:14 low. You are not fit to run 1:14 low. He is 53 years old and he is going to beat you. Again negative. I told myself - forget for a moment he is 53. Focus on the fact that he has run a 2:14 marathon. Imagine this race is happening 10 years ago. You would have seen this as a big positive to be in contact with him at 4 miles and to be feeling as good as you are now. Then I see Graig Green. My thoughts - he has been beating you by almost a minute in the 5 Ks. He beat you last time you raced him in the half. You are catching him because he does not want to run fast downhill. When it flattens out he will drop you. Negative again. I consciously tried to turn it around - if that is indeed true, then he will pull you to a faster time and help you secure a solid second in the masters. And if not, you get $100 for the master's win. Details of the race below.
Leg 1:Distance2.200Time18:29.10Pace8:24.14
Warm-up with Benjamin and Albert - a little more alone. A funny incident during warm-up. We were lined up near the secret bathroom in the park. There was a swing nearby. All of a sudden two ladies get it and start swinging. Benjamin and I were having a conversation in Russian in the meantime. Then one of them asks us to take a picture. We did not react immediately, so she asks us if we even speak English. That got my attention, and I took their picture. Then we start talking and she tells us her son is on a mission in Russia - in the Vladivostok Mission. Then after the race I was doing the cool-down going backwards and she recongized me as "the Russian guy". So I turned around and paced her for about the last 2 K. She ended up running a PR of 1:52:45 and finished 5th in the 50-54 age division. Then I gave her some ideas on what she can do to break 4:00 in St. George and get a Boston Qualifier.
Leg 2:Distance13.109Time1:15:04.70Pace5:43.63
The race, splits below.
Split 1:Distance3.000Time16:55.10Pace5:38.37 Cumilative:Distance3.000Time16:55.10Pace5:38.37
The first three miles were 5:33, 5:44, 5:39.
Split 2:Distance1.000Time5:41.30Pace5:41.30 Cumilative:Distance4.000Time22:36.40Pace5:39.10
At this point, in a pack with Albert, Dennis, and Craig Green. Prayed for help to run 3 awesome miles, exactly in those words.
Split 3:Distance1.000Time5:28.00Pace5:28.00 Cumilative:Distance5.000Time28:04.40Pace5:36.88
Awesome mile 1. Dennis dropped back here, I think.
Split 4:Distance1.000Time5:29.80Pace5:29.80 Cumilative:Distance6.000Time33:34.20Pace5:35.70
Awesome mile 2, I think Graig dropped back around here.
Split 5:Distance1.000Time5:33.80Pace5:33.80 Cumilative:Distance7.000Time39:08.00Pace5:35.43
Awesome mile 3. Still with Albert. My thoughts in the prayer for the "awesome miles" was to help me keep up with the pace and not get dropped. I was not thinking that they would be awesome enough to be left alone just with Albert.
Split 6:Distance1.000Time5:46.10Pace5:46.10 Cumilative:Distance8.000Time44:54.10Pace5:36.76
This mile was not awesome, but the three "awesome" earlier miles wore out Albert and I was left alone. The pace slowed down.
Split 7:Distance1.000Time5:49.80Pace5:49.80 Cumilative:Distance9.000Time50:43.90Pace5:38.21
Hanging on, trying to think positive.
Split 8:Distance1.000Time5:53.30Pace5:53.30 Cumilative:Distance10.000Time56:37.20Pace5:39.72
Trying to think "opportunity" vs "obligation". Wishing for Taylor Monson or somebody like him to come like he did last year, but nobody came.
Split 9:Distance1.000Time6:02.40Pace6:02.40 Cumilative:Distance11.000Time1:02:39.60Pace5:41.78
This mile has some uphill, but last year with Taylor's help I was able to run it in 5:44. Not feeling too bad, just cannot shift gears alone.
Split 10:Distance1.000Time6:09.70Pace6:09.70 Cumilative:Distance12.000Time1:08:49.30Pace5:44.11
Saw the chase pack behind me during a turn, and that got me going. Said to myself - if they are going to catch me, they'd better run 5:50 on this uphill mile, and if they do, they deserve to catch me, otherwise no. 5 seconds faster than last year.
Split 11:Distance1.000Time5:44.20Pace5:44.20 Cumilative:Distance13.000Time1:14:33.50Pace5:44.12
Pushed hard, a second faster than last year.
Split 12:Distance0.109Time0:31.20Pace4:46.24 Cumilative:Distance13.109Time1:15:04.70Pace5:43.63
Also a second faster than last year. Not sure if this is really 0.109.

Leg 3:Distance2.500Time22:16.90Pace8:54.76
Cool-down. Part with Benjamin, part alone, part pacing Jodi the mother of the missionary in Vladivostok (and four more boys).

White Crocs 2 Miles: 17.81

Night Sleep Time: 6.00	Nap Time: 1.00	Total Sleep Time: 7.00

Comments

From Steve on Sun, Aug 23, 2015 at 14:03:21 from 66.87.78.25

I think this was one of your best races in a long time. Not that any were not great but that this one was stellar. Solid competition and you ran it smart. Very cool.

From steve ash on Sun, Aug 30, 2015 at 20:33:23 from 67.2.40.141

Congratulations Sasha:) This is a testament to your steadfastness and consistency in all areas.

Sun, Aug 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest, went to church.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Mon, Aug 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-08-24 08:25:39
Workout Totals: Distance12.000Time1:32:41.90Pace7:43.49
12 total. Benjamin did 9. Everybody else their usual distances except Julia, who did only 3 due to piriformis pain.
Leg 1:Distance12.000Time1:32:41.90Pace7:43.49
All of it today in one without parts.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Aug 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.00	12.25

Fast Running Friend Workout - 2015-08-25 07:21:48
Workout Totals: Distance12.250Time1:33:19.20Pace7:37.08
Total of 12.25. Benjamin did 9.25, everybody else ran usual distances.
Leg 1:Distance4.000Time31:21.30Pace7:50.32
With Jenny, Julia, Joseph, and Jacob. Julia turned around at 1.5.
Leg 2:Distance7.250Time54:03.80Pace7:27.42
From the carshop with Benjamin, took a long route.
Leg 3:Distance1.000Time7:54.10Pace7:54.10
With William and Benjamin.

White Crocs 2 Miles: 12.25

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Aug 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.58	0.00	0.00	3.75	12.33

Fast Running Friend Workout - 2015-08-26 07:32:25
Workout Totals: Distance12.328Time1:35:15.50Pace7:43.64
Did a workout with Benjamin today. 5x0.75, 2 up, 3 down. Was happy I could hit 5:04 pace on the last one. Details below. Also ran with Stephen and William. Other kids ran on the their own. Julia's piriformis did better today, she was able to run sub-8:00 for the first time in over a week.
Leg 1:Distance10.308Time1:18:25.80Pace7:36.54
Workout with Benjamin.
Split 1:Distance2.300Time18:37.40Pace8:05.83 Cumilative:Distance2.300Time18:37.40Pace8:05.83
Split 2:Distance0.750Time4:16.10Pace5:41.47 Cumilative:Distance3.050Time22:53.50Pace7:30.33
Uphill.
Split 3:Distance0.188Time2:16.90Pace12:10.13 Cumilative:Distance3.237Time25:10.40Pace7:46.53
Split 4:Distance0.750Time4:13.30Pace5:37.73 Cumilative:Distance3.987Time29:23.70Pace7:22.31
Uphill.
Split 5:Distance1.070Time10:24.40Pace9:43.55 Cumilative:Distance5.058Time39:48.10Pace7:52.19
Split 6:Distance0.750Time3:56.70Pace5:15.60 Cumilative:Distance5.808Time43:44.80Pace7:31.97
Down.
Split 7:Distance0.250Time2:41.00Pace10:44.00 Cumilative:Distance6.058Time46:25.80Pace7:39.89
Split 8:Distance0.750Time3:55.90Pace5:14.53 Cumilative:Distance6.808Time50:21.70Pace7:23.88
Down
Split 9:Distance0.450Time4:10.80Pace9:17.33 Cumilative:Distance7.258Time54:32.50Pace7:30.91
Split 10:Distance0.750Time3:48.80Pace5:05.07 Cumilative:Distance8.008Time58:21.30Pace7:17.25
Down.
Split 11:Distance2.300Time20:04.50Pace8:43.70 Cumilative:Distance10.308Time1:18:25.80Pace7:36.54

Leg 2:Distance1.000Time8:52.10Pace8:52.10
Leg 3:Distance1.020Time7:57.60Pace7:48.24
With William on the big boy course.

White Crocs 2 Miles: 12.33

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Aug 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-08-27 07:24:43
Workout Totals: Distance12.000Time1:32:48.50Pace7:44.04
Usual distances today, Julia did 3, Joseph stubbed his toe yesterday and could not run today.
Leg 1:Distance4.000Time31:27.90Pace7:51.98
With Jenny and Jacob. Julia ran the first 1.5, then turned around.
Leg 2:Distance8.000Time1:01:20.60Pace7:40.07
With Benjamin.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Aug 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-08-28 08:15:26
Workout Totals: Distance12.000Time1:33:18.90Pace7:46.57
More or less usual run today for me and the kids. Joseph was on reduced mileage due to the tight piriformis that came I think from running on a bruised toe.
Leg 1:Distance4.000Time31:20.30Pace7:50.07
With Jenny and Jacob. Julia and Joseph ran the first mile with us, then turned around.
Leg 2:Distance8.000Time1:01:58.60Pace7:44.82
With Benjamin.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Aug 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.00	0.00	0.00	3.00	20.00

Fast Running Friend Workout - 2015-08-29 08:24:41
Workout Totals: Distance20.000Time2:34:21.50Pace7:43.07
Total of 20. Benjamin did 15. Jenny 5, Julia 4, Joseph 2, Jacob 5. Benjamin and I did a 3 mile tempo run down the canyon in 16:08.9 - splits 5:17, 5:23, 5:28. I struggled in the last mile - possibly due to warm conditions. We had a late start, plus we also stopped to help a lady that crashed on a bike. A lot of people stopped, a couple of paramedics were running/biking past, her husband called the ambulance. There were enough people to take care of the matter, but we stayed around just in case our help might be needed until the ambulance arrived. The tempo run was my fastest time of the year, though.
Leg 1:Distance5.400Time42:40.20Pace7:54.11
Warm-up.
Leg 2:Distance3.000Time16:08.90Pace5:22.97
Tempo run.
Leg 3:Distance6.600Time55:45.50Pace8:26.89
The rest of the miles for Benjamin.
Leg 4:Distance1.000Time8:11.80Pace8:11.80
With Joseph, and Mary and Mathew in the stroller. Stopped to massage him half way.
Leg 5:Distance4.000Time31:35.10Pace7:53.77
With Mary and Matthew in the stroller. It was tough because it was 11 pm already and it started to get warm.

Nike Double Stroller Miles: 5.00	White Crocs 2 Miles: 20.00

Night Sleep Time: 8.00	Nap Time: 1.00	Total Sleep Time: 9.00

Sun, Aug 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. We had a Stake Conference.

Night Sleep Time: 8.00	Nap Time: 2.00	Total Sleep Time: 10.00

Mon, Aug 31, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-08-31 06:44:15
Workout Totals: Distance12.000Time1:30:53.40Pace7:34.45

Leg 1:Distance8.000Time59:52.90Pace7:29.11
With Benjamin.
Leg 2:Distance4.000Time31:00.50Pace7:45.12
With Jenny and Jacob. Jacob sped up in the last half mile and ran it in around 3:10 uphill. Jenny kept the pace and finished in 31:40. I ran with her until 500 to go, then sped up and caught up to Jacob right before the finish.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Sep 01, 2015

Race: Kiwani's Park "2K" (1.3 Miles) 00:07:20, Place overall: 2, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	0.00	1.30	13.05

Fast Running Friend Workout - 2015-09-01 06:56:02
Workout Totals: Distance13.050Time1:42:46.90Pace7:52.56
Easy 10 in the morning, Kiwani's Park 2 K cross-country at night. I think the course was long. We had 9 people in the race - myself (7:20), Sarah (10:27), Benjamin (6:40), Jenny (8:59), Julia (9:29), Joseph (8:23), Jacob (8:27), William (9:45), and Stephen (12:09). Benjamin won overall, I was second - but quarter mile into it I was in about 10th place - some kids started way too fast. Joseph won his heat, Jacob was second.
Leg 1:Distance8.000Time1:00:00.80Pace7:30.10
With Benjamin.
Leg 2:Distance2.000Time15:44.00Pace7:52.00
With Jenny, Joseph, and Jacob.
Leg 3:Distance0.350Time3:10.60Pace9:04.57
Warm-up before cross-country race.
Leg 4:Distance1.300Time10:27.50Pace8:02.69
Kiwani's Park "2K".
Split 1:Distance1.300Time7:20.30Pace5:38.69 Cumilative:Distance1.300Time7:20.30Pace5:38.69
My race.
Split 2:Distance0.000Time1:39.00Pace0:00.00 Cumilative:Distance1.300Time8:59.30Pace6:54.85
Jenny's time.
Split 3:Distance0.000Time0:30.60Pace0:00.00 Cumilative:Distance1.300Time9:29.90Pace7:18.38
Julia's.
Split 4:Distance0.000Time0:57.60Pace0:00.00 Cumilative:Distance1.300Time10:27.50Pace8:02.69
Sarah's.

Leg 5:Distance1.250Time12:09.30Pace9:43.44
Kids heat. I ran around the course. Joseph got around 8:23, Jacob 8:27.
Split 1:Distance1.000Time9:45.90Pace9:45.90 Cumilative:Distance1.000Time9:45.90Pace9:45.90
William's time.
Split 2:Distance0.250Time2:23.40Pace9:33.60 Cumilative:Distance1.250Time12:09.30Pace9:43.44
Stephen's time.

Leg 6:Distance0.150Time1:14.70Pace8:18.00
More jogging.

White Crocs 2 Miles: 13.05

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Sep 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

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

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Sep 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.11	0.00	0.00	3.00	12.11

Fast Running Friend Workout - 2015-09-03 06:59:23
Workout Totals: Distance12.110Time1:27:57.50Pace7:15.80
Total of 12. Repeated Saturday's 3 mile tempo - Benjamin paced me again. Did not pick a good day, today was one of the days when the wind was blowing up the canyon instead of down. Felt it at the start and even considered not doing it after the first half mile, but decided to stick it out. Was rewarded with 16:06.2 - a small improvement, and fastest time of the year. Splits 5:20, 5;22, 5:24 - a bit better than on Saturday. Kids ran their usual distances.
Leg 1:Distance5.280Time41:44.30Pace7:54.30
Warm-up.
Leg 2:Distance3.000Time16:06.20Pace5:22.07
Tempo.
Leg 3:Distance2.280Time18:42.30Pace8:12.24
Cool-down.
Leg 4:Distance1.550Time11:24.70Pace7:21.74
More distance alone.

White Crocs 2 Miles: 12.11

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Sep 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.00	0.50	12.00

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

Leg 2:Distance4.000Time31:23.50Pace7:50.88
With Joseph, Jacob, and Jenny. Julia did 3 miles, 1.5 out with us. Pushed Mary and Matthew in the stroller.

Nike Double Stroller Miles: 4.00	White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Sep 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.06	2.00	3.00	0.00	20.06

Fast Running Friend Workout - 2015-09-05 07:17:02
Workout Totals: Distance20.060Time2:25:28.70Pace7:15.13
Long run, 20 total. Benjamin did 15. We did a 3 mile tempo run in the middle down the canyon. There was some headwind, so that slowed us down, but it slowed me down more than it should have, I think. The splits were 5:21,5:28,5:36. I clearly was losing steam towards the end. After dropping Benjamin off I ran another 5 miles with a 2 mile tempo in the middle from near the mouth of the canyon to the Orem Center Street bridge at slightly sub-6:00 average. Other kids ran their usual distances except for Julia who had a stomach ache and ran only 1 mile.
Leg 1:Distance5.280Time41:18.60Pace7:49.43
Leg 2:Distance3.000Time16:24.90Pace5:28.30
Leg 3:Distance6.780Time52:53.70Pace7:48.10
Leg 4:Distance5.000Time34:51.50Pace6:58.30
Split 1:Distance2.500Time18:38.10Pace7:27.24 Cumilative:Distance2.500Time18:38.10Pace7:27.24
Split 2:Distance2.000Time11:58.70Pace5:59.35 Cumilative:Distance4.500Time30:36.80Pace6:48.18
Split 3:Distance0.500Time4:14.70Pace8:29.40 Cumilative:Distance5.000Time34:51.50Pace6:58.30

White Crocs 2 Miles: 20.06

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Sun, Sep 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 8.00	Nap Time: 2.00	Total Sleep Time: 10.00

Mon, Sep 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.00	0.50	12.00

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

Leg 2:Distance4.000Time30:57.50Pace7:44.38
With Joseph, Jacob, and Jenny. Julia did 1.5 out with us, then ran back. Pushed Mary and Mathew in the stroller.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Sep 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.44	1.30	0.00	0.00	11.74

Fast Running Friend Workout - 2015-09-08 06:52:37
Workout Totals: Distance11.740Time1:31:26.10Pace7:47.30
Two runs today. In the AM did 8 with Benjamin, and 2.04 with Joseph and Jacob. Jenny and Julia jogged on their own. William and Stephen rested in anticipation of the cross-country race in the evening. When we got to the race, we found out it was cancelled due to bad air quality, although by then the air quality was just fine at the Kiwani's Park. But enough people showed up to hold an informal race of sorts. We ran the 2 K course from last week - the marks were still on the ground. Benjamin and I paced Joseph. Sarah paced Stephen. Jenny paced William for about half of the distance, then picked it up. The times were: Joseph 8:04, Jacob 8:10, Jenny 9:03, Julia 9:07, William 9:39, Stephen 12:06.
Leg 1:Distance8.000Time1:02:03.40Pace7:45.43
With Benjamin. We went to the Murdock Canal Trail due to a lot of smoke coming out of the Provo Canyon.
Leg 2:Distance2.040Time15:47.80Pace7:44.61
Leg 3:Distance0.150Time1:28.30Pace9:48.67
Leg 4:Distance1.550Time12:06.60Pace7:48.77
The race.
Split 1:Distance1.300Time8:04.40Pace6:12.62 Cumilative:Distance1.300Time8:04.40Pace6:12.62
Joseph's time.
Split 2:Distance0.000Time0:06.10Pace0:00.00 Cumilative:Distance1.300Time8:10.50Pace6:17.31
Jacob's time.
Split 3:Distance0.000Time0:53.20Pace0:00.00 Cumilative:Distance1.300Time9:03.70Pace6:58.23
Jenny's time.
Split 4:Distance0.000Time0:04.30Pace0:00.00 Cumilative:Distance1.300Time9:08.00Pace7:01.54
Julia's time.
Split 5:Distance0.000Time0:32.20Pace0:00.00 Cumilative:Distance1.300Time9:40.20Pace7:26.31
William's time.
Split 6:Distance0.250Time2:26.40Pace9:45.60 Cumilative:Distance1.550Time12:06.60Pace7:48.77
Stephen's time. I ran back and ran a little bit with him and Sarah.

White Crocs 2 Miles: 11.74

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Comments

From Rob Murphy on Sat, Sep 12, 2015 at 14:38:18 from 24.10.247.181

Cancelled because of bad air quality?

a) I've never heard of that and I've been to a LOT of races

b) The air isn't that bad

Wed, Sep 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.72	0.00	0.00	3.00	12.72

Fast Running Friend Workout - 2015-09-09 06:56:16
Workout Totals: Distance12.720Time1:34:56.00Pace7:27.80
Benjamin and I did our 3 mile tempo run today again.on our Provo Canyon course. I had a breakthrough workout - first time under 16:00 in almost 2 years, I think, and my second fastest time as a master - 15:53. Splits 5:17, 5:19,5:17. We had tail wind instead of head wind - that did help. On the negative, the fire by the Deer Creek Dam was still burning, so we got a fair amount of smoke. It was bothering me after the first mile - I felt like if I could get more oxygen I would be able to use it. Jenny, Julia, Joseph, and Jacob ran on their own. I ran with William and Stephen and pushed Mary and Matthew in the stroller.
Leg 1:Distance5.400Time43:01.80Pace7:58.11
Warm-up.
Leg 2:Distance3.000Time15:53.60Pace5:17.87
Tempo run.
Leg 3:Distance2.280Time18:42.10Pace8:12.15
Back to the house.
Leg 4:Distance0.000Time0:00.00Pace0:00.00
Wrong button press.
Leg 5:Distance1.020Time8:58.70Pace8:48.14
With William and Stephen.
Leg 6:Distance1.020Time8:19.80Pace8:10.00
With William.

Nike Double Stroller Miles: 2.04	White Crocs 2 Miles: 12.72

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Sep 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

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

Nike Double Stroller Miles: 4.00	White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Sep 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

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

White Crocs 2 Miles: 10.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Sep 12, 2015

Race: Layton Classic 10 K (6.214 Miles) 00:36:30, Place overall: 6, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.80	0.00	0.00	5.21	10.01

Fast Running Friend Workout - 2015-09-12 07:11:03
Workout Totals: Distance10.014Time1:17:21.00Pace7:43.45
Layton Classic 10 K, 36:30, 6th overall, 2nd master, $50. Benjamin got 34:13, 3rd overall, $50. Father and son cash podium hit for the second time this year. Top finishers: Anthony Castales 31:35.6 Thomas Worob 32:21.5 Benjamin Pachev 34:13.5 Jon Heslop 35:26.2 Craig Green 36:06.7 Alexander Pachev 36:29.5 Dennis Simonaitis 36:38.2 Graig won the masters. Dennis and I fought over second place after he had caught me. The course was a slow one - a small drop for three quarters of a mile, then 250 feet of climb over 3 miles, then mostly downhill to the finish - a little climb at the end. Our Course Tool tells me it was about 9 seconds per mile slower than a flat course. I think that is more or less reasonable. Without running the numbers on it I estimated that it was about 1 minute slower than SLC Track Club 10 K. From the start Anthony and Thomas took off. I told Benjamin to run tactically for place before the start, so he followed the instructions. Jon and Craig were the runners he would have to beat, so he was just going the fastest they wanted to go from the start. The pace was OK for me, so I joined the pack. We hit 5:26 at the mile marker which was painted on the road. Somebody's GPS beeped right before it, so two witnesses that the mark was possibly correct. Second mile could have been correct as well. The split agrees with the pacing from the Course Tool more or less. At around 2 K Benjamin almost got lost - I had to yell at him to turn. At around 1.5 miles the hill finally got to me and I had to drop back. Benjamin picked up the pace and strung out the pack - Jon going first after Benjamin, then Craig, then myself. During the third mile my legs started to cramp from the effort. I felt awkward, like I was doing some kind of a different sport for which I am not trained - biking, swimming, maybe even rowing, but not running. When I got to the top of the hill my breathing and cardio discomfort was well within what I could tolerate but my legs were shaky - not sore, just shaky as if somebody had scared me really bad or as if I had just done a one-time maximum leg press. During the climb Craig built most if not all of our 24 second gap on me, and Dennis caught up. The split at "3" miles was bogus, so I call that 9.5. But I think mile markers 4 and 5 were in the right place. I did not trust the 4 mile marker split so I did not hit the lap button, but the time was 24:01. Dennis caught up around 3.5. Fortunately that was the end of uphill and we started going down. In spite of shaky legs I was able to shift gears and run competitively. My plan was to try to shift into a hard downhill gear that he does not have. But no matter what I did he was still with me. I tried easing off, letting him lead, then pushing again - all to no avail. Finally with about 1 K to go I realized my only hope was the fact that I was 11 years younger. My spine is defective congenially, Dennis' is defective from age - this puts on equal grounds over the distance. But being younger I have more explosive leg power. Realizing that I took my foot off the gas and rested behind him until it was about a quarter to go. Then I gave it all I had - it was not much, and I would have had no hope against a 30 year-old or even Bill Cobler, but it was enough to outkick Dennis. Benjamin continued to up the effort and increase the gap, and finished in 34:13. His splits were 22:48 at 4 miles, then 5:07 and 5:11, and 1:07 to the finish. Initially he was a bit hesitant to push - after the first mishap he was not confident in his ability to follow the course and kept looking back to make sure he was OK. Our younger kids ran their usual distances on their own.
Leg 1:Distance1.800Time15:46.70Pace8:45.94
Warm-up.
Leg 2:Distance5.214Time36:30.70Pace7:00.16
The race.
Split 1:Distance1.000Time5:26.10Pace5:26.10 Cumilative:Distance1.000Time5:26.10Pace5:26.10
Split 2:Distance1.000Time6:10.50Pace6:10.50 Cumilative:Distance2.000Time11:36.60Pace5:48.30
Split 3:Distance0.950Time5:44.30Pace6:02.42 Cumilative:Distance2.950Time17:20.90Pace5:52.85
Split 4:Distance1.050Time12:11.40Pace11:36.57 Cumilative:Distance4.000Time29:32.30Pace7:23.08
Split 5:Distance1.000Time5:46.70Pace5:46.70 Cumilative:Distance5.000Time35:19.00Pace7:03.80
Split 6:Distance0.214Time1:11.70Pace5:35.05 Cumilative:Distance5.214Time36:30.70Pace7:00.16

Leg 3:Distance3.000Time25:03.60Pace8:21.20
Cool-down.

White Crocs 2 Miles: 10.01

Night Sleep Time: 7.00	Nap Time: 1.00	Total Sleep Time: 8.00

Sun, Sep 13, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

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

Night Sleep Time: 8.00	Nap Time: 2.00	Total Sleep Time: 10.00

Mon, Sep 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

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

Nike Double Stroller Miles: 4.00	White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Sep 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	0.62	11.87

Fast Running Friend Workout - 2015-09-15 07:01:13
Workout Totals: Distance11.869Time1:31:59.00Pace7:44.99
Today we ran easy and a little less in the morning, and then did the Kiwani's Park cross-country race in the evening. The race was 1 K, and I think the course was reasonably accurate. It rained, so the traction was not very good and the times were slow. Times: Benjamin 3:00 myself 3:20 Joseph 3:36 Jacob 3:40 (he timed himself at 3:38) Jenny 3:56 Julia 4:08 (official results are wrong putting her at 7:08) William 4:23 Sarah 4:50 Stephen 5:28 (officially 5:20, but that is wrong, I ran with him and timed him - little kids ran in the second heat) I am figuring the times were about 20 seconds off compared to a track 1000.
Leg 1:Distance8.000Time59:31.80Pace7:26.48
With Benjamin.
Leg 2:Distance2.040Time16:30.70Pace8:05.64
With Joseph and Jacob.
Leg 3:Distance0.500Time4:19.00Pace8:38.00
Warm-up.
Leg 4:Distance0.621Time5:27.80Pace8:47.86
The race, then timing people.
Split 1:Distance0.621Time3:20.40Pace5:22.71 Cumilative:Distance0.621Time3:20.40Pace5:22.71
My time.
Split 2:Distance0.000Time0:35.90Pace0:00.00 Cumilative:Distance0.621Time3:56.30Pace6:20.52
Jenny.
Split 3:Distance0.000Time0:12.40Pace0:00.00 Cumilative:Distance0.621Time4:08.70Pace6:40.48
Julia.
Split 4:Distance0.000Time0:42.20Pace0:00.00 Cumilative:Distance0.621Time4:50.90Pace7:48.44
Split 5:Distance0.000Time0:36.90Pace0:00.00 Cumilative:Distance0.621Time5:27.80Pace8:47.86
Sarah.

Leg 5:Distance0.087Time0:41.70Pace7:59.31
Jog to the start of the race.
Leg 6:Distance0.621Time5:28.00Pace8:48.18
With Stephen.

Saucony Type A Miles: 1.80	Nike Double Stroller Miles: 2.04	White Crocs 2 Miles: 10.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Sep 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.02	0.00	0.00	0.00	10.02

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

Nike Double Stroller Miles: 2.02	White Crocs 2 Miles: 10.02

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Sep 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.25	0.00	0.00	0.00	7.25

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

White Crocs 2 Miles: 7.25

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Sep 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	1.00	0.00	6.00

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

White Crocs 2 Miles: 6.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Sep 19, 2015

Race: Top of Utah Marathon (26.219 Miles) 02:40:28, Place overall: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	26.22	0.00	0.00	27.22

Fast Running Friend Workout - 2015-09-19 05:19:21
Workout Totals: Distance27.220Time2:48:51.00Pace6:12.19
Top of Utah Marathon, 2:40:28, 2nd overall, $1000 - first master, but they did not double-dip. Weaker competition than normal today. Splits below, full report later... Full report. This was my 17th time running Top of Utah out of the 17 times they've had it. Stayed with Steve Anderson. At the start met an older runner from South Carolina named Jon Johnson if I remember right. Showed him the city of Oz (nice hidden bathroom at the start) - he was impressed. For some reason the competition this year was not as strong as in the past years. Even Riley originally came to do a tempo run for 20 miles, but when he saw that running the remaining 6 was worth $1500 he decided to go for it. Top finishers: Riley 2:32:08 myself 2:40:28 Jason Howe 2:40:40 James Fisher (from Boise, I might not have gotten his name right) 2:41:54 Bryce Carr 2:42:54 (I think) I placed bottles with EmergenC and dextrose at 7, 13, 17, and 21. The bottle at 21 ended up having $250 value - kept me from losing the second place. Mile-by-mile details to follow. Overall take from the race - I need to start doing my staple 10 mile tempos at the end of 20 to deal with the fuel problem. I suppose I learned today the difference between jogging 20 miles maybe with a short tempo at the start vs running 20 miles with a long tempo at the finish. On the positive side I was stronger on the hills, and felt much better than I ever have after finishing a marathon since I became a master. Afterwards on my way to Jamba Juice I got stuck in traffic, so I just parked and ran. I felt that the heart was a little bit tired, but I did not feel that deadly heart fatigue or sore legs. I am very excited about this improvement. Now I just need to do something to covert it into a better marathon performance.
Leg 1:Distance1.000Time8:22.40Pace8:22.40
Warm-up.
Leg 2:Distance26.220Time2:40:28.60Pace6:07.22
The race.
Split 1:Distance1.000Time6:06.50Pace6:06.50 Cumilative:Distance1.000Time6:06.50Pace6:06.50
Riley wanted to warm-up, I did not feel like taking the lead and pushing the pace, so we had a slow mile.
Split 2:Distance1.000Time5:50.90Pace5:50.90 Cumilative:Distance2.000Time11:57.40Pace5:58.70
Riley picked it up. This dropped everybody except myself and Bryce.
Split 3:Distance1.000Time5:45.20Pace5:45.20 Cumilative:Distance3.000Time17:42.60Pace5:54.20
Now the pace is where I want it to be.
Split 4:Distance1.000Time5:37.80Pace5:37.80 Cumilative:Distance4.000Time23:20.40Pace5:50.10
Now it is too fast, but I do not want to run alone yet, and I want to make up some time for the slow warm-up.
Split 5:Distance1.000Time5:39.80Pace5:39.80 Cumilative:Distance5.000Time29:00.20Pace5:48.04
Too fast.
Split 6:Distance1.000Time5:41.80Pace5:41.80 Cumilative:Distance6.000Time34:42.00Pace5:47.00
Too fast.
Split 7:Distance1.000Time5:49.90Pace5:49.90 Cumilative:Distance7.000Time40:31.90Pace5:47.41
This mile was naturally a bit slower, I think, so more effort to run the same pace. Decided I've had enough of red zone running, and it is time to drop back and run my own pace. Riley and Bryce went ahead.
Split 8:Distance1.000Time5:50.10Pace5:50.10 Cumilative:Distance8.000Time46:22.00Pace5:47.75
Grabbed the bottle at the start of mile 7, but did not feel like drinking much of it - felt like the water was sloshing in the stomach which is the sign that it is not being properly absorbed.
Split 9:Distance1.000Time5:48.20Pace5:48.20 Cumilative:Distance9.000Time52:10.20Pace5:47.80
Good mile, feeling strong, relatively.
Split 10:Distance1.000Time5:55.60Pace5:55.60 Cumilative:Distance10.000Time58:05.80Pace5:48.58
I think the grade got less steep here.
Split 11:Distance1.000Time6:01.10Pace6:01.10 Cumilative:Distance11.000Time1:04:06.90Pace5:49.72
I am starting to get concerned.
Split 12:Distance1.000Time5:50.80Pace5:50.80 Cumilative:Distance12.000Time1:09:57.70Pace5:49.81
Maybe things are OK after all.
Split 13:Distance1.000Time5:51.40Pace5:51.40 Cumilative:Distance13.000Time1:15:49.10Pace5:49.93
Still OK. 1:16:24 at the half. Grabbed a bottle, drank some, but not a whole lot.
Split 14:Distance1.000Time5:50.30Pace5:50.30 Cumilative:Distance14.000Time1:21:39.40Pace5:49.96
No magic tailwind today, but still was able to run reasonably well.
Split 15:Distance1.000Time5:54.20Pace5:54.20 Cumilative:Distance15.000Time1:27:33.60Pace5:50.24
Happy to be sub-6:00 at the point. Saw Steve Anderson somewhere around here. He was not in the race, just cheering.
Split 16:Distance1.000Time6:00.30Pace6:00.30 Cumilative:Distance16.000Time1:33:33.90Pace5:50.87
Still not slower than 6:00.
Split 17:Distance1.000Time6:04.20Pace6:04.20 Cumilative:Distance17.000Time1:39:38.10Pace5:51.65
A bit slower than 6:00, but still respectable. Grabbed a bottle, drank a bit, but did not feel like finishing it.
Split 18:Distance1.000Time6:12.10Pace6:12.10 Cumilative:Distance18.000Time1:45:50.20Pace5:52.79
Happy with this one.
Split 19:Distance1.000Time6:27.60Pace6:27.60 Cumilative:Distance19.000Time1:52:17.80Pace5:54.62
Uphill mile. Starting to close on Bryce, happy with the split.
Split 20:Distance1.000Time6:23.80Pace6:23.80 Cumilative:Distance20.000Time1:58:41.60Pace5:56.08
Another uphill mile. Really happy with how I felt here. Passed Bryce.
Split 21:Distance1.000Time6:16.20Pace6:16.20 Cumilative:Distance21.000Time2:04:57.80Pace5:57.04
Cause for concern. This should have been 6:08 if everything was normal. I knew at this point that I should be running with the bottle until it was empty.
Split 22:Distance1.000Time6:57.80Pace6:57.80 Cumilative:Distance22.000Time2:11:55.60Pace5:59.80
OK, no fuel. The absence of 10 mile tempos at the end of 20 is showing. Attacking the bottle, trying to salvage the remaining miles.
Split 23:Distance1.000Time7:01.20Pace7:01.20 Cumilative:Distance23.000Time2:18:56.80Pace6:02.47
Starting to get really worried. If the stomach malfunctions and the dextrose does not absorb I could quickly go down to 8:00.
Split 24:Distance1.000Time6:29.80Pace6:29.80 Cumilative:Distance24.000Time2:25:26.60Pace6:03.61
Wew... Uphill ended on this mile and it has a little drop. But it was still a better effort that the previous miles. Dextrose is going in. I'll make it to the finish in some respectable time.
Split 25:Distance1.000Time6:58.10Pace6:58.10 Cumilative:Distance25.000Time2:32:24.70Pace6:05.79
Uphill mile. Decent result. Unfortunately my bottle was empty by now. I consumed 700 ml of my magic drink over the course of 4 miles. I tried to grab Powerade at the aid station, but missed. Hopefully the dextrose I consumed can get me to the finish.
Split 26:Distance1.050Time6:57.00Pace6:37.14 Cumilative:Distance26.050Time2:39:21.70Pace6:07.05
This mile starts with the uphill, then starts going down. And mile marker 26 was again in the wrong place. Fortunately I was prepared for it.
Split 27:Distance0.170Time1:06.90Pace6:33.53 Cumilative:Distance26.220Time2:40:28.60Pace6:07.22
Kick. Not too bad. Happy to have held on to second - thanks to the bottle.

White Crocs 2 Miles: 27.22

Night Sleep Time: 6.50	Nap Time: 0.00	Total Sleep Time: 6.50

Comments

From Rob Murphy on Sat, Sep 19, 2015 at 21:50:36 from 24.10.247.181

Solid time Sasha�

There's a definite decline. All the energy is in ultra running, trails, mud runs, spartan runs, and color runs these days. Grinding it out at a fast pace on the roads is pass�.

From Dave Taylor on Sat, Sep 19, 2015 at 22:23:45 from 50.186.108.171

Nice race, you'll never get me off the roads :)

Especially if it's a half

From Jon on Sun, Sep 20, 2015 at 05:02:22 from 107.203.52.135

Well, congrats on the 2nd place and money. And catching Bryce.

I had no idea the competition was dropping that much, though. Interesting.

From flatlander on Sun, Sep 20, 2015 at 05:08:07 from 76.31.29.220

That's a very good day, congratulations. Great that you did so well and at the same time identified a path forward.

From allie on Sun, Sep 20, 2015 at 06:32:43 from 24.99.46.55

17/17, i like it. congrats on a good race and hanging on to 2nd -- an escape from the thicket. :)

From steve ash on Sun, Sep 20, 2015 at 07:43:39 from 67.2.89.221

Very nice Sasha:) And the 1000 bucks aint bad either.. Congratulations.

From Paul on Sun, Sep 20, 2015 at 09:17:24 from 67.6.184.131

Good job, solid time. I'm thinking of getting out for TOU next year. Got 2 more to go until I get in the 10 year club.

From josse on Sun, Sep 20, 2015 at 13:04:58 from 174.52.140.157

Great job Sasha! What type of dextrose do you use?

From Steve on Sun, Sep 20, 2015 at 16:09:01 from 66.87.76.4

Great race Sasha and a stellar year of running. I told Bob H to get his website updated since you have now broken the Masters TOU record twice.

From Ben VanBeekum on Mon, Sep 21, 2015 at 16:02:41 from 159.212.71.77

Sasha- That is a great run! What do you think you would differently in training to get the half splits more even! Also congrats on the Masters course record.

Jon- I dont think the competition is dropping. Though it has been a crazy year of no one racing. It is a qualifying year and everyone is seeming to put all there eggs in the basket in STG. I'm thinking 2:25 in STG might not even be quick enough for a top 10 finish

From Sasha Pachev on Mon, Sep 21, 2015 at 16:46:00 from 192.168.1.1

Thanks everybody.

Josse:

I get my dextrose from Amazon, HomeBrew vendor, $25 for 10 lb bag with shipping (Prime). It was funny - they thought I was making beer so they sent me a bunch of ads for beer making equipment and supplies.

Ben:

I could improve the split some by doing more 10 mile tempos, however, 3 minute positive split (which makes it even in St. George and about 6-7 positive in TOU) is my optimum breakdown. E.g when I ran 2:27:46 in 2003 my first half was 1:10:31.

The reason, I believe is at least in part in the spinal defect that alters my biomechanics, wears out certain muscle groups too quickly, and makes me race against the clock in a way - for me the race breaks down into the first 15 miles with the better form, and 11 or so with the worse form. You can think of it as running the first half on asphalt, and second through the swamp. No matter how fresh you are, when you hit the swamp you will not be going very fast.

So what I have to do is bank some time in the first 15 while I can, then quickly shift gears and budget my energy for survival. If I try to hold back, it is not worth it - I would have to lose 3 minutes over the first half to gain maybe only 1 over the second.

If I find a way to stay young enough for long enough, they might invent a nanorobot or some other magic that repairs vertebra, then I might see an even split marathon that produces a PR. Right now this sounds like science fiction, but I consider this within the realm of possibility - on my end I can fight the battle of staying young enough.

I do not know why everybody would be going to St. George in a qualifying year. Last I checked, which was just now (one more time to be sure) you could not have more than 450 feet of elevation drop to get an OTQ. Did I miss something?

In any case, I suppose I cannot complain about a less competitive situation in TOU this year since I got $1000 out of it.

From Jon on Mon, Sep 21, 2015 at 16:48:26 from 104.129.200.69

Yeah, I thought STG and similar races are not OTQ anymore. Neither would TOU.

From Ben VanBeekum on Mon, Sep 21, 2015 at 16:51:46 from 159.212.71.77

Jon what it seems is the ones trying to qualify or running a qualifier out of state and the ones just looking for a fast time are running STG

From JPark on Mon, Sep 21, 2015 at 19:47:07 from 76.8.212.219

Congrats on a very fine race Sasha! 17 of 17 is very cool. Though its a great race, the only time I ever ran it was back in '04 (hot day if I recall); a year you won it handily. Steve Ashbaker, Steve Anderson, Paul P, and Walter were also there that day.

From Steve on Mon, Sep 21, 2015 at 23:02:47 from 66.87.127.206

That is really cool. Before I ever joined the blog I think. Might have been one of my first marathons ever. Forgot about it.

Sun, Sep 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

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

Night Sleep Time: 8.00	Nap Time: 2.00	Total Sleep Time: 10.00

Mon, Sep 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.16	0.00	0.00	0.00	10.16

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

White Crocs 2 Miles: 10.16

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Sep 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.18	0.00	0.00	2.50	14.68

Fast Running Friend Workout - 2015-09-22 06:58:40
Workout Totals: Distance14.680Time1:51:58.40Pace7:37.66
Today we ran the 4 K cross-country race. Times: Benjamin 13:41 myself 15:14 Joseph 18:12 (losing about 15 seconds on a detour) Jacob 18:16, same detour as Joseph Jenny 19:05 Julia 20:01 William 20:29 Sarah 22:10 In the morning Benjamin and I ran 7. I was happy to be able to move, somewhat, after the marathon. No soreness, but no power either.
Leg 1:Distance7.000Time53:31.90Pace7:38.84
With Benjamin.
Leg 2:Distance1.000Time8:55.80Pace8:55.80
With Stephen.
Leg 3:Distance0.700Time5:49.10Pace8:18.71
Warm-up.
Leg 4:Distance3.350Time22:10.40Pace6:37.13
The race.
Split 1:Distance2.500Time15:14.20Pace6:05.68 Cumilative:Distance2.500Time15:14.20Pace6:05.68
My time.
Split 2:Distance0.500Time3:51.70Pace7:43.40 Cumilative:Distance3.000Time19:05.90Pace6:21.97
Jenny's time. I ran to meet Julia, and ran with her some, then cut over to time Jenny.
Split 3:Distance0.100Time0:55.80Pace9:18.00 Cumilative:Distance3.100Time20:01.70Pace6:27.65
Julia's time. Ran to meet her, then ran with her.
Split 4:Distance0.250Time2:08.70Pace8:34.80 Cumilative:Distance3.350Time22:10.40Pace6:37.13
Sarah's time. Ran to meet her, then ran with her.

Leg 5:Distance0.130Time1:01.80Pace7:55.38
To the start of the little kids heat.
Leg 6:Distance2.500Time20:29.40Pace8:11.76
Ran with William.

White Crocs 2 Miles: 14.68

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Sep 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	0.00	0.00	10.38

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

White Crocs 2 Miles: 10.38

Night Sleep Time: 0.00	Nap Time: 7.00	Total Sleep Time: 7.00

Thu, Sep 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	0.00	0.00	10.38

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

White Crocs 2 Miles: 10.38

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Sep 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.54	0.75	1.05	0.00	10.34

Fast Running Friend Workout - 2015-09-25 07:22:52
Workout Totals: Distance10.339Time1:23:25.60Pace8:04.15
Taper day for me, and the day of failed 800 meter time trials for the kids. Joseph ran 2:40, and Jacob did 2:46 earlier in the morning at Orem High - the wind was bad. Then I took Jenny, Julia, and William to the track at Provo High hoping to avoid the wind, but by that time it got too warm. So William ran 3:18, which is technically his track PR, but he should have been somewhere around 3:10. Jenny did 2:56, Julia 3:02. Benjamin ran 4 miles (he paced Joseph in the 800), I did more, almost 10.
Leg 1:Distance1.050Time8:48.80Pace8:23.62
To the track with Benjamin, Joseph, and Jacob.
Leg 2:Distance0.498Time2:46.30Pace5:33.94
Pacing Jacob - 41,41,44,40. Joseph had 38,39,42,41.
Leg 3:Distance1.450Time12:40.80Pace8:44.69
Back to the house.
Leg 4:Distance1.000Time8:42.20Pace8:42.20
With Stephen, Joseph, Jacob, and Benjamin.
Leg 5:Distance3.700Time28:33.80Pace7:43.19
To the car shop to pick up our old van.
Leg 6:Distance0.125Time1:17.90Pace10:23.20
With Matthew.
Leg 7:Distance1.050Time9:18.30Pace8:51.71
Warm-up with Jenny, Julia, and William.
Leg 8:Distance0.498Time3:18.20Pace6:37.99
William's time trial. Splits - 47,51,51,49
Leg 9:Distance0.368Time2:56.60Pace7:59.89
Jenny's time trial. Splits - 42,45,45,44.
Leg 10:Distance0.380Time3:02.20Pace7:59.47
Julia - splits 44,46,46,46
Leg 11:Distance0.220Time2:00.50Pace9:07.73
Cool-down.

White Crocs 2 Miles: 10.43

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Sep 26, 2015

Race: Huntsville Half Marathon (13.109 Miles) 01:16:53, Place overall: 4, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.23	0.00	13.15	0.00	14.38

Fast Running Friend Workout - 2015-09-26 08:03:25
Workout Totals: Distance14.381Time1:27:00.40Pace6:03.01
Huntsville Half, 1:16:53, 4th overall, 1st master. Benjamin had some stomach issues after the first 5 in 26:02, spent some time in the bathroom, then had some struggles, and finished 3rd in 1:14:00. Micky Wilson won in 1:09:56, Mike Hardy second in 1:10:40. Details to follow... Now details. We came to the race hoping the course would be fast. It looked fast on the computer screen. The Course Tool did not detect any uphill climbs that were longer than 200 meters and had a grade steeper than 1%. But apparently something was up. The times were slow. I wonder if the course got certified on the true shortest path, but because they would not let us take the full road we ended up running extra. Or maybe it was the wind or extra sun exposure due to 9:30 start. For some reason nobody delivered the time I would have expected based on the course profile. One exception was Jason Howe in the marathon, but no exceptions in the half. What a bummer for Jason - at the TOU half he missed $250 by 12 seconds (though not quite a bummer as he got $750), then a week later he runs 2:35:59, but a Kenyan Richard Chelimo just had to come, jog with him until the last moment, then pull away by 9 seconds to get the only cash prize - $1000. Sometimes the luck has it that an average performance yields a big payday, and for those you have to have the days when an exceptional performance ends up being a "cash miss". My benchmarks for the half were Mike Hardy - he was 2:46 slower than at TOU, Cynthia Fowler - with only a minute back from me at the Layton Classic 10 K I would have expected her to run maybe 1:17:30 at TOU half, and at least as fast at Huntsville, but she could only do 1:19:30. Nan is a wild card due to being out of shape, but still being 1:17 back from me at the Layton 10 K I would have expected no slower than 1:19 at TOU half, and a comparable time here while she broke 1:21 barely. The highlight of the day was when the announcer called me Benjamin's brother as I was coming through the finish line. Mile-by-mile, or whatever those markers were, I went by the painted marks, but the splits made no sense, so I am guessing the distances on each stretch.
Leg 1:Distance1.081Time8:39.10Pace8:00.20
Warm-up.
Leg 2:Distance13.150Time1:16:53.40Pace5:50.83
The race.
Split 1:Distance1.000Time5:21.70Pace5:21.70 Cumilative:Distance1.000Time5:21.70Pace5:21.70
Benjamin, Mike, and Mickey took off, I was running alone.
Split 2:Distance1.000Time5:32.70Pace5:32.70 Cumilative:Distance2.000Time10:54.40Pace5:27.20
Alone
Split 3:Distance1.000Time5:39.30Pace5:39.30 Cumilative:Distance3.000Time16:33.70Pace5:31.23
Alone
Split 4:Distance1.000Time5:51.60Pace5:51.60 Cumilative:Distance4.000Time22:25.30Pace5:36.33
Hmm..was not expecting it to get that slow that fast.
Split 5:Distance1.000Time5:55.70Pace5:55.70 Cumilative:Distance5.000Time28:21.00Pace5:40.20
Wow, something is up
Split 6:Distance1.020Time6:10.00Pace6:02.75 Cumilative:Distance6.020Time34:31.00Pace5:44.02
I think this was a long mile.
Split 7:Distance0.990Time5:46.90Pace5:50.40 Cumilative:Distance7.010Time40:17.90Pace5:44.92
I think it was during this mile that Tracy Fifield caught to me. I was able to latch on quite easily even though he was moving at a good speed. That was rather interesting.
Split 8:Distance0.990Time5:47.00Pace5:50.51 Cumilative:Distance8.000Time46:04.90Pace5:45.61
Tracy does not like me on his tail, trying to get rid of me, but I am able to speed up when he surges without any problems. This told me we have wind. It may not be easy to feel, but otherwise one of the two things would have happened by now - either he would have dropped me, or I would have dropped him. Running behind him feels like a complete jog, but the moment I move to the side to pass I cannot accelerate.
Split 9:Distance1.000Time5:53.80Pace5:53.80 Cumilative:Distance9.000Time51:58.70Pace5:46.52
Tracy got more competitive, swerving, slowing down on purpose.
Split 10:Distance1.020Time6:08.70Pace6:01.47 Cumilative:Distance10.020Time58:07.40Pace5:48.04
Tracy keeps being competitive. Finally I told him he was hurting his time by about 30 seconds and that seemed to calm him down some. At this point his earlier competitive moves had worn him down to the point where he could not pull me at my drafting speed anymore, so I moved forward, but for some reason he did not want to draft, so we just ran side by side, sort of, but I felt I was controlling the pace. I think this mile was long.
Split 11:Distance0.980Time5:43.00Pace5:50.00 Cumilative:Distance11.000Time1:03:50.40Pace5:48.22
Not sure what to think of this mile. It was probably short. Still with Tracy.
Split 12:Distance1.030Time6:22.20Pace6:11.07 Cumilative:Distance12.030Time1:10:12.60Pace5:50.17
This mile was probably long. Still with Tracy.
Split 13:Distance0.970Time5:45.40Pace5:56.08 Cumilative:Distance13.000Time1:15:58.00Pace5:50.62
I was expecting a sprint finish, but Tracy started losing steam with about 1 K to go. I was not trying to do anything competitive, just running a steady pace, but he could not keep it. However, once a gap developed, I instinctively started running scared and gave it a good push. The splits were all wrong, do not even know what to think. This mile could have been indeed 5:45, but then the last 0.109 in 55 seconds does not make sense. On the other hand, if we were to assume 1.109 from marker 12 to the finish, that gives me slower than 6:00 average for the last mile, and that is wrong as well.
Split 14:Distance0.150Time0:55.40Pace6:09.33 Cumilative:Distance13.150Time1:16:53.40Pace5:50.83
Kick - who knows how long this was. Tracy finished 10 seconds back in 1:17:03.

Leg 3:Distance0.150Time1:27.90Pace9:46.00
A little jogging around.

White Crocs 2 Miles: 14.38

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Comments

From steve ash on Tue, Sep 29, 2015 at 09:09:42 from 67.2.89.221

Pretty good showing coming right at the tail end of a marathon. Nice job. Was there money for masters placing?

From Ryan Achatz on Tue, Sep 29, 2015 at 12:55:20 from 65.131.34.147

I was good to meet and talk to you after the race.

From Sasha Pachev on Thu, Oct 01, 2015 at 19:34:01 from 192.168.1.1

Steve - no prize money for the masters. Only first place overall, but it was $500.

Ryan - thanks for dropping a note. Let me know how your 100 - 5000 time trials go.

Sun, Sep 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 8.00	Nap Time: 2.00	Total Sleep Time: 10.00

Mon, Sep 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.08	0.00	0.00	0.00	12.08

Fast Running Friend Workout - 2015-09-28 07:07:03
Workout Totals: Distance12.080Time1:32:07.40Pace7:37.57
Today we got an idea of why Benjamin was having struggles in the half on Saturday. I thought at first maybe he just had lost some fitness from the stress of taking 17 credits, but there was more to it. Looks like he got hit with some kind of virus. Last night he woke up with a headache and could not sleep. In the morning the headache was so bad he could not run. Our neighbor who is a doctor took a look at him and suspected a viral infection. He still went to his classes, but called me to bring him home early around 1:40. He spent the rest of the day sleeping, which was good - he needed it. It appears that he got a stronger variant (possibly due to running the half marathon at the wrong time) of what we had going around in our family. The illness gives you only a minor fever, but a terrible headache which increases as your heart rate increases. Stephen had issues today, complained of headache at faster paces, so I just had him jog a mile in 10:00. Other kids ran more or less normal runs, but I did a lot of my miles alone today.
Leg 1:Distance2.040Time14:56.10Pace7:19.26
Alone.
Leg 2:Distance0.040Time0:20.20Pace8:25.00
Benjamin tried to run - could make it very far.
Leg 3:Distance4.000Time30:56.20Pace7:44.05
With Joseph and Jacob.
Leg 4:Distance1.000Time10:00.30Pace10:00.30
With Stephen.
Leg 5:Distance5.000Time35:54.60Pace7:10.92
Alone.

White Crocs 2 Miles: 12.08

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Sep 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.18	0.00	0.00	0.00	11.18

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

Nike Double Stroller Miles: 5.00	White Crocs 2 Miles: 11.18

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Sep 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

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

White Crocs 2 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Oct 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.16	0.00	1.00	0.00	12.16

Fast Running Friend Workout - 2015-10-01 09:39:54
Workout Totals: Distance12.158Time1:31:13.70Pace7:30.21
Late start of the day due to fixing a system problem at work. Benjamin ran 5 alone, and 2 later in the evening. He is feeling quite a bit better, but still not 100%. Kids ran their usual distances. Julia ran 4.
Leg 1:Distance4.000Time32:07.40Pace8:01.85
With Joseph, Jacob, and Julia. Jenny and William ran 1 with us, then turned around. Jenny added extra distance later to make it 5.
Leg 2:Distance1.000Time8:58.50Pace8:58.50
With Stephen.
Leg 3:Distance0.158Time1:15.90Pace8:00.38
With Matthew.
Leg 4:Distance7.000Time48:51.90Pace6:58.84
Alone. Did a pickup on the last mile uphill. Felt like I had the oxygen to go faster, but I did not know how to use it.
Split 1:Distance6.000Time42:59.60Pace7:09.93 Cumilative:Distance6.000Time42:59.60Pace7:09.93
Split 2:Distance1.000Time5:52.30Pace5:52.30 Cumilative:Distance7.000Time48:51.90Pace6:58.84

White Crocs 2 Miles: 12.16

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Oct 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-10-02 07:29:53
Workout Totals: Distance12.000Time1:31:40.60Pace7:38.38
Regular day. Kids ran their usual distances. Benjamin ran 8 in the morning with me, and then 3.7 from BYU to the house.
Leg 1:Distance8.000Time1:01:39.80Pace7:42.48
With Benjamin.
Leg 2:Distance4.000Time30:00.80Pace7:30.20
With Joseph and Jacob.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Oct 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	4.00	0.00	15.50

Fast Running Friend Workout - 2015-10-03 07:30:11
Workout Totals: Distance15.500Time1:57:30.20Pace7:34.85
Total of 15.5. Benjamin did 12. I ran most of it with him. We did a 1 mile pickup up the canyon in 5:52. I felt good, he did not - was still not 100% from his virus. When we got to Nunn's Park we met Chad - he was getting ready to do the 3 mile tempo run on our favorite course. I decided to help him. Benjamin just jogged to avoid the extra stress. Based on what Chad told me I figured I should pace him for 17:00 (5:40 average). The wonder is that I was able to do it precisely - 5:39, 5:41, 5:40. Would not be that much of a wonder if I was running alone - I could easily correct each mispaced quarter and make the total right. But when you have somebody for whom the pace is top effort, you cannot correct mispaced quarters very much - they will be paying for the surges. At the same time, there is inherent imprecision in pacing, so you do have to correct, but do it somehow without breaking the person you are pacing. And it is very difficult - Benjamin does not know how to do it, when I ran with Jeff, he did not know how to do it. Nick McCombs one time paced me precisely - I calibrated him at the start, and then he used his sense of rhythm and gave me perfect splits for 4.5 miles in a row. I do not have the same sense of rhythm as Nick, though. So I relied on the sense of running partner effort which is one of my strengths. Ironically Chad's shoe came off with about 1 K to go. My Crocs stayed on. I told him he should have worn Crocs. Seriously speaking, I think shoe laces are enough of liability to exceed that of loosely attached Crocs. If anything, if you always run in Crocs your feet are conditioned to deal with the looseness, and you will be OK as long as there is no excessive moisture or your feet do not freeze. But when a shoe lace comes undone you do not know what to do. When I got home I ran with Jenny, Julia, Joseph, Jacob, and William. William set a course PR on our hilly 3 mile course - 23:18. Nothing super impressive on paper, his loop course 5 K PR is 23:15, but somehow our 3 mile course just does not produce fast times, so I think this result is worth more than what it looks on the surface. Afterwards we watched the General Conference. President Uchtdorf's parable of the "Simplify" quilt gave me something to ponder. I think the failure to simplify is a fallout of pride, while the gift of simplification comes from humility, which comes as a fruit of repentance. We usually put humility first, and then repentance, but I think of it as a cycle rather than a chain. You clean up your life, purify your motives, become more one with Heaven, and then you can see clearly how everything is much simpler than you thought.
Leg 1:Distance12.500Time1:34:11.90Pace7:32.15
Split 1:Distance2.280Time18:36.60Pace8:09.74 Cumilative:Distance2.280Time18:36.60Pace8:09.74
Split 2:Distance1.000Time5:52.10Pace5:52.10 Cumilative:Distance3.280Time24:28.70Pace7:27.77
Split 3:Distance3.440Time29:28.30Pace8:34.04 Cumilative:Distance6.720Time53:57.00Pace8:01.70
Split 4:Distance3.000Time17:00.40Pace5:40.13 Cumilative:Distance9.720Time1:10:57.40Pace7:18.00
Split 5:Distance2.780Time23:14.50Pace8:21.62 Cumilative:Distance12.500Time1:34:11.90Pace7:32.15

Leg 2:Distance3.000Time23:18.30Pace7:46.10

White Crocs 2 Miles: 15.50

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Sun, Oct 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Watched the General Conference. The talk that I responded to the most was by Elder Nelson. When he told of his struggles with the failed heart surgeries for a moment my eyes were opened and I felt a portion of the pain of a surgeon whose patient just died. That was a very profound experience.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Comments

From Randy Larsen on Sat, Oct 10, 2015 at 16:53:10 from 24.11.19.66

Are you trying to change things or do you want me to move to another running blog website?

Mon, Oct 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-10-05 07:22:39
Workout Totals: Distance12.000Time1:29:05.60Pace7:25.47
Total 12. Kids ran their usual distances. Benjamin did 8 in the AM, and 3.7 back from BYU in the PM.
Leg 1:Distance8.000Time58:35.90Pace7:19.49
With Benjamin.
Leg 2:Distance4.000Time30:29.70Pace7:37.43
With Joseph and Jacob.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Oct 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.72	0.00	0.00	0.93	13.65

Fast Running Friend Workout - 2015-10-06 07:19:42
Workout Totals: Distance13.657Time1:47:24.10Pace7:51.85
AM: 10.6 total, 8 with Benjamin, 2.6 to the bank and back with William on a bike, and Joseph, Jacob, Julia, and Jenny running. P.M. Cross-country race, 1500 meters. Times: Benjamin 4:34 myself 4:59 Joseph 5:50 Jacob 5:59 Jenny 6:07 Julia 6:08 William 6:52 Sarah 7:11 Stephen 8:08 Afterwards Benjamin went on a date to light the Y. He is finally at the point where the younger aged college freshmen are dateable for him. His date was 18.
Leg 1:Distance8.000Time1:03:00.30Pace7:52.54
With Benjamin.
Leg 2:Distance2.600Time21:07.60Pace8:07.54
To the bank and back with the kids.
Leg 3:Distance0.125Time1:21.10Pace10:48.80
With Matthew.
Leg 4:Distance1.000Time8:39.90Pace8:39.90
Warm up before the race.
Leg 5:Distance0.932Time4:59.30Pace5:21.14
Cross-country race.
Split 1:Distance0.932Time4:59.30Pace5:21.14 Cumilative:Distance0.932Time4:59.30Pace5:21.14
My time.
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.932Time4:59.30Pace5:21.14

Leg 6:Distance1.000Time8:15.90Pace8:15.90
Cool-down, some of it running with Stephen.

White Crocs 2 Miles: 13.66

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Oct 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.05	0.00	0.00	0.00	12.05

Fast Running Friend Workout - 2015-10-07 07:35:01
Workout Totals: Distance12.050Time1:35:35.70Pace7:55.99
Usual 12. Kids ran their usual distances. Benjamin did 8+3.7.
Leg 1:Distance8.050Time1:04:26.10Pace8:00.26
With Benjamin.
Leg 2:Distance4.000Time31:09.60Pace7:47.40
With Joseph and Jacob.

White Crocs 2 Miles: 12.05

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Oct 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.32	0.00	0.00	0.00	12.32

Fast Running Friend Workout - 2015-10-08 08:41:39
Workout Totals: Distance12.325Time1:36:30.50Pace7:49.82
Usual run, except I let Benjamin sleep in, so that resulted in a late start.
Leg 1:Distance4.000Time31:28.40Pace7:52.10
With Benjamin, Joseph and Jacob.
Leg 2:Distance4.200Time33:51.60Pace8:03.71
With Benjamin. A little extra because we found a dog running away from the owner and took a detour to return it.
Leg 3:Distance0.125Time1:16.30Pace10:10.40
With Matthew.
Leg 4:Distance4.000Time29:54.20Pace7:28.55
Alone.

White Crocs 2 Miles: 12.32

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Oct 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.97	0.00	0.00	0.50	12.47

Fast Running Friend Workout - 2015-10-09 07:14:37
Workout Totals: Distance12.471Time1:37:24.60Pace7:48.66
Today was the day of records. We did a mile at the Orem High, originally Joseph and Jacob were not planning on doing anything, but Jacob felt energetic after pacing Julia to 6:33 mile, so he did an 800 and got a small PR (2:43.5). Joseph helped pace. William got 6:51.9 on the track, Stephen 8:21.7 on the little boy course.
Leg 1:Distance8.300Time1:05:10.90Pace7:51.19
With Benjamin.
Leg 2:Distance0.180Time1:48.90Pace10:05.00
William's warm-up.
Leg 3:Distance1.000Time6:51.90Pace6:51.90
William's mile time trial. Splits: 1:39, 1:44, 1:45, 1:41. Julia ran ahead after the first 200, Joseph and Jacob went with her to help. Julia got a PR of 6:33. Joseph and Jacob were a little bit ahead. Jenny and I stayed with William.
Leg 4:Distance0.250Time2:25.80Pace9:43.20
A little jog.
Leg 5:Distance0.496Time2:43.50Pace5:29.64
Jacob's 800 time trial. New PR by 0.2. Splits - 39,43,42,39.
Leg 6:Distance0.120Time1:03.60Pace8:50.00
To the car.
Leg 7:Distance1.000Time8:21.70Pace8:21.70
Stephen's time trial on the little boy course. New mile PR - splits 2:10, 2:14, 2:02, 1:55. Everybody ran with him except Sarah and Benjamin. Matthew and Mary were in the stroller.
Leg 8:Distance1.000Time7:43.80Pace7:43.80
With Jenny, Joseph, and Jacob.
Leg 9:Distance0.125Time1:14.50Pace9:56.00
With Matthew. New 200 meter PR.

White Crocs 2 Miles: 12.47

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Oct 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.02	0.00	3.60	1.00	20.62

Fast Running Friend Workout - 2015-10-10 08:54:52
Workout Totals: Distance20.625Time2:45:15.10Pace8:00.73
A little more than 20 total today. First did a workout with Benjamin which had a dual purpose - to help him recover the fitness after the virus attack and possibly also some loss due to school stress, and to prove it earning the driver's license in case it somehow magically came back by virtue of his youth. So we went to the start of the Provo River half (2012-2014 version). I used the Course Tool to project the splits, and had him run at the half-marathon race pace effort until he either reached the finish or it was apparent that going further is counter productive. Obviously, I would only let him reach the finish if he was on pace for sub-1:10. I ran portions of the workout with him, and drove the van from spot to spot to intercept him and to make sure we would not have to come back for the van as well. Benjamin made it through the first mile on schedule - 4:57, target 5:01, but then fell apart. He said the problem was he could not find the speed. Never felt out of control, just the legs refused to move. He was around 13:32 at 2.5, target 12:49, then 21:42 at 4, target 20:36, 36:05 at 6.5, target 34:15. I still had him run up and down the hill before I stopped him to make sure he got an endurance workout, though, and ran that portion with him. His uphill mile was 6:18, target 5:55, and down 5:32, target somewhere around 5:10-5:15. So we have some work to do to recover his fitness. Afterwards, we jogged 4 more miles (so he got 14), and I ran 10 more alone. Other kids ran their usual distances except William - he had a stomach ache, tried to run, but could not.
Leg 1:Distance1.500Time13:26.00Pace8:57.33
Warm-up.
Leg 2:Distance5.125Time49:09.70Pace9:35.55
Benjamin's tempo run. He was headed for something along the lines of 1:13 high. I stopped him at around 8.7 or so.
Split 1:Distance1.000Time4:57.90Pace4:57.90 Cumilative:Distance1.000Time4:57.90Pace4:57.90
With Benjamin.
Split 2:Distance0.125Time1:07.80Pace9:02.40 Cumilative:Distance1.125Time6:05.70Pace5:25.07
Back to the car.
Split 3:Distance0.000Time13:48.70Pace0:00.00 Cumilative:Distance1.125Time19:54.40Pace17:41.69
Driving.
Split 4:Distance0.400Time2:49.70Pace7:04.25 Cumilative:Distance1.525Time22:44.10Pace14:54.49
Some of it with Benjamin.
Split 5:Distance0.000Time5:10.10Pace0:00.00 Cumilative:Distance1.525Time27:54.20Pace18:17.84
Driving.
Split 6:Distance3.600Time21:15.50Pace5:54.31 Cumilative:Distance5.125Time49:09.70Pace9:35.55
About 0.5 alone uphill, then the rest with Benjamin, some up, some down.

Leg 3:Distance4.000Time34:02.60Pace8:30.65
With Benjamin.
Leg 4:Distance10.000Time1:08:36.80Pace6:51.68
Alone.

White Crocs 2 Miles: 20.62

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Sun, Oct 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Mon, Oct 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.00	0.00	1.00	13.12

Fast Running Friend Workout - 2015-10-12 07:18:14
Workout Totals: Distance13.125Time1:43:47.30Pace7:54.46
Usual run today, more or less. I did 12+1, Benjamin did 8+3.9, Stephen 2, William was still having issues and could run only 1 mile, other kids ran their usual distances. Benjamin and I did a pickup for a mile down the canyon. His target was 5:00, mine to keep up for as long as possible. He went a bit faster - 4:49 (74,73,73,69) but the first quarter was rather uneven with a quick start, too much slowdown then too much pickup for me. I made it to about 600 meters, then did not have the juice, coasted at around 5:20 and ended up with 5:10. Stephen ran twice the distance today. Julia took him in the morning and he got 9:34 for the mile. That earns only one fruit snack. Later in the day he realized he was not happy with the outcome and wanted to earn another fruit snack. I told him he could do it by running one more mile in under 9:20, so this added one more mile for me, and he earned his extra fruit snack by running 9:02.
Leg 1:Distance8.000Time1:01:54.50Pace7:44.31
With Benjamin.
Split 1:Distance4.720Time38:21.10Pace8:07.52 Cumilative:Distance4.720Time38:21.10Pace8:07.52
Split 2:Distance1.000Time5:10.80Pace5:10.80 Cumilative:Distance5.720Time43:31.90Pace7:36.63
Split 3:Distance2.280Time18:22.60Pace8:03.60 Cumilative:Distance8.000Time1:01:54.50Pace7:44.31

Leg 2:Distance4.000Time31:34.10Pace7:53.52
With Joseph and Jacob.
Leg 3:Distance0.125Time1:16.00Pace10:08.00
With Matthew.
Leg 4:Distance1.000Time9:02.70Pace9:02.70
With Stephen.

White Crocs 2 Miles: 13.12

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Oct 13, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.73	0.00	0.00	1.86	12.59

Fast Running Friend Workout - 2015-10-13 07:16:32
Workout Totals: Distance12.592Time1:35:34.90Pace7:35.44
A.M. 8 with Benjamin + 1.2 from the car shop with Joseph and Jacob. Kids ran a little bit due to the cross country race in the evening. P.M. Cross country race at the Kiwani's park - 3 K. Times: Benjamin 9:56 myself 10:45 Joseph 12:15 Jacob 12:18 Jenny 12:41 Julia 13:22 William was not feeling well, did not run Sarah paced Stephen - 18:42
Leg 1:Distance8.000Time1:01:56.10Pace7:44.51
With Benjamin.
Leg 2:Distance1.200Time9:42.40Pace8:05.33
With Joseph and Jacob.
Leg 3:Distance0.500Time4:15.30Pace8:30.60
Warm-up.
Leg 4:Distance2.782Time18:42.00Pace6:43.31
The race.
Split 1:Distance1.860Time10:45.30Pace5:46.94 Cumilative:Distance1.860Time10:45.30Pace5:46.94
My time.
Split 2:Distance0.189Time1:30.90Pace8:00.95 Cumilative:Distance2.049Time12:16.20Pace5:59.30
Joseph's time. I was running around to cool down.
Split 3:Distance0.000Time0:02.20Pace0:00.00 Cumilative:Distance2.049Time12:18.40Pace6:00.37
Jacob's time.
Split 4:Distance0.133Time1:03.80Pace7:59.70 Cumilative:Distance2.182Time13:22.20Pace6:07.64
Julia's time.
Split 5:Distance0.600Time5:19.80Pace8:53.00 Cumilative:Distance2.782Time18:42.00Pace6:43.31
Stephen's time.

Leg 5:Distance0.110Time0:59.10Pace8:57.27
A bit more jogging.

White Crocs 2 Miles: 12.59

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Oct 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-10-14 07:20:00
Workout Totals: Distance12.000Time1:34:10.00Pace7:50.83
Usual run today, kids ran usual distances.
Leg 1:Distance8.000Time1:02:45.10Pace7:50.64
With Benjamin.
Leg 2:Distance4.000Time31:24.90Pace7:51.23
With Joseph and Jacob.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Oct 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.09	1.00	0.00	1.00	12.09

Fast Running Friend Workout - 2015-10-15 08:06:45
Workout Totals: Distance12.090Time1:29:31.20Pace7:24.27
Usual run, more or less. Did a workout with Benjamin. Kids ran their usual distances.
Leg 1:Distance4.360Time31:33.80Pace7:14.36
Warm-up with Benjamin.
Leg 2:Distance2.000Time11:28.30Pace5:44.15
Benjamin did 2 miles in 9:53. I kept up with him to about 600, then fell back, finished the mile in 5:11, then brisk-jogged a quarter in 1:45 to recover, and then sped back up to a tempo pace.
Split 1:Distance1.000Time5:11.30Pace5:11.30 Cumilative:Distance1.000Time5:11.30Pace5:11.30
Split 2:Distance1.000Time6:17.00Pace6:17.00 Cumilative:Distance2.000Time11:28.30Pace5:44.15

Leg 3:Distance1.640Time14:40.40Pace8:56.83
Cool-down with Benjamin.
Leg 4:Distance4.090Time31:48.70Pace7:46.67
With Joseph and Jacob, then finished, turned around and ran back to Julia to finish with her.
Split 1:Distance4.000Time31:05.40Pace7:46.35 Cumilative:Distance4.000Time31:05.40Pace7:46.35
Split 2:Distance0.090Time0:43.30Pace8:01.11 Cumilative:Distance4.090Time31:48.70Pace7:46.67

White Crocs 2 Miles: 12.09

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Oct 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.14	1.00	2.00	1.00	13.14

Fast Running Friend Workout - 2015-10-16 07:24:56
Workout Totals: Distance13.139Time1:38:25.40Pace7:29.45
Benjamin did 8+3.8. I ran with him in the morning. We did 4x0.25 down the canyon targeting 72 - ended up a little faster on average. Younger kids did mile time trials on the track. Everybody who tried got a PR. Joseph ran 5:42.6, Jacob 5:53.0, Jenny 6:00.5 qualifying for a driving learners permit, and Julia 6:31. William got a PR in 100 - 20.0. I got quite a workout - after 4x0.25 earlier with Benjamin I did 3 almost consecutive miles - 6:00, 5:53, 5:42. I was not doing a whole lot of cheering in the last one.
Leg 1:Distance8.000Time1:03:20.20Pace7:55.02
With Benjamin, did 4x0.25. VO2 Max splits are from the quarters, the rest is warm/cool-down/recovery.
Split 1:Distance4.040Time34:15.20Pace8:28.71 Cumilative:Distance4.040Time34:15.20Pace8:28.71
Split 2:Distance0.250Time1:13.90Pace4:55.60 Cumilative:Distance4.290Time35:29.10Pace8:16.29
Split 3:Distance0.125Time1:02.50Pace8:20.00 Cumilative:Distance4.415Time36:31.60Pace8:16.40
Split 4:Distance0.250Time1:11.20Pace4:44.80 Cumilative:Distance4.665Time37:42.80Pace8:05.06
Split 5:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.665Time37:42.80Pace8:05.06
Split 6:Distance0.125Time1:19.00Pace10:32.00 Cumilative:Distance4.790Time39:01.80Pace8:08.89
Split 7:Distance0.250Time1:11.20Pace4:44.80 Cumilative:Distance5.040Time40:13.00Pace7:58.77
Split 8:Distance0.250Time2:26.90Pace9:47.60 Cumilative:Distance5.290Time42:39.90Pace8:03.91
Split 9:Distance0.250Time1:09.70Pace4:38.80 Cumilative:Distance5.540Time43:49.60Pace7:54.66
Split 10:Distance2.460Time19:30.60Pace7:55.85 Cumilative:Distance8.000Time1:03:20.20Pace7:55.02

Leg 2:Distance1.100Time9:20.30Pace8:29.36
To the track.
Leg 3:Distance1.000Time6:00.50Pace6:00.50
Jenny's time trial - splits 86,92,92,88.
Leg 4:Distance1.000Time5:53.00Pace5:53.00
Jacob - splits 86,90,89,88
Leg 5:Distance1.000Time5:42.60Pace5:42.60
Joseph - splits 84,87,85,83
Leg 6:Distance0.062Time0:20.00Pace5:22.06
William's 100.
Leg 7:Distance0.977Time7:48.80Pace7:59.84
Back to the house.

White Crocs 2 Miles: 13.13

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Oct 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.51	0.00	2.55	1.00	16.06

Fast Running Friend Workout - 2015-10-17 08:42:12
Workout Totals: Distance16.063Time2:15:04.30Pace8:24.53
Took Benjamin for the practice Provo River Half Course run. This time he ran 10 miles in 54:23 - about a minute off target for 1:10. He was on pace at 6.5 (34:19), but the headwind on the uphill mile, which he did in 6:32 (target around 6:00) killed the deal. So I told him to go to 10, which he did. Other splits were 12:55 at 2.5 (target 12:49), and 20:50 at 4 (target 20:36). Big improvement from last week when he was already 2 minutes behind pace at 6.5. So his fitness is returning. I signed him up for the Haunted Half. Benjamin did a total of about 14, I ran portions of his tempo driving from spot to spot and joining him at convenient locations. Then I added 7 more miles, the total was somewhere around 15. The younger kids except Matthew ran their usual distances on their own. I ran 200 meters with Matthew.
Leg 1:Distance1.100Time9:16.90Pace8:26.27
Warm-up with Benjamin.
Leg 2:Distance6.205Time54:23.70Pace8:45.98
Benjamin's 10 mile workout on the Provo River Half course.
Split 1:Distance1.000Time4:53.50Pace4:53.50 Cumilative:Distance1.000Time4:53.50Pace4:53.50
Split 2:Distance0.150Time1:14.80Pace8:18.67 Cumilative:Distance1.150Time6:08.30Pace5:20.26
Split 3:Distance0.000Time5:22.10Pace0:00.00 Cumilative:Distance1.150Time11:30.40Pace10:00.35
Split 4:Distance0.105Time0:50.20Pace7:58.10 Cumilative:Distance1.255Time12:20.60Pace9:50.12
Split 5:Distance0.110Time0:35.20Pace5:20.00 Cumilative:Distance1.365Time12:55.80Pace9:28.35
Split 6:Distance0.030Time0:16.30Pace9:03.33 Cumilative:Distance1.395Time13:12.10Pace9:27.81
Split 7:Distance0.000Time5:26.50Pace0:00.00 Cumilative:Distance1.395Time18:38.60Pace13:21.86
Split 8:Distance0.240Time1:48.20Pace7:30.83 Cumilative:Distance1.635Time20:26.80Pace12:30.34
Split 9:Distance0.240Time1:17.50Pace5:22.92 Cumilative:Distance1.875Time21:44.30Pace11:35.63
Split 10:Distance0.000Time6:00.90Pace0:00.00 Cumilative:Distance1.875Time27:45.20Pace14:48.11
Split 11:Distance0.500Time3:52.20Pace7:44.40 Cumilative:Distance2.375Time31:37.40Pace13:18.91
Split 12:Distance1.500Time9:15.60Pace6:10.40 Cumilative:Distance3.875Time40:53.00Pace10:33.03
Split 13:Distance0.130Time1:10.90Pace9:05.38 Cumilative:Distance4.005Time42:03.90Pace10:30.19
Split 14:Distance2.200Time12:19.80Pace5:36.27 Cumilative:Distance6.205Time54:23.70Pace8:45.98

Leg 3:Distance0.033Time0:16.10Pace8:07.88
Cool-down.
Leg 4:Distance1.600Time14:17.70Pace8:56.06
More cool-down with Benjamin to the car.
Leg 5:Distance7.000Time55:30.30Pace7:55.76
Alone.
Leg 6:Distance0.125Time1:19.60Pace10:36.80
With Matthew.

White Crocs 2 Miles: 16.06

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Sun, Oct 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 8.00	Nap Time: 2.00	Total Sleep Time: 10.00

Mon, Oct 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.00	0.00	1.00	13.12

Fast Running Friend Workout - 2015-10-19 07:20:33
Workout Totals: Distance13.125Time1:34:42.30Pace7:12.94
Today was a better day for me. Benjamin paced me to a 5:04 mile down the canyon, splits 75,79,74,76 - an improvement over the last week. Otherwise it was a usual day - total of 12, kids ran their usual distances.
Leg 1:Distance4.720Time38:06.90Pace8:04.51
Warm-up with Benjamin.
Leg 2:Distance1.000Time5:04.90Pace5:04.90
Fast mile.
Leg 3:Distance2.280Time18:14.20Pace7:59.91
Back to the house.
Leg 4:Distance5.000Time32:00.40Pace6:24.08
With Joseph. Jenny and Jacob started with us, but then I had them stop and wait a couple of minutes while Joseph and I went ahead. Joseph has been having an odd mental issue, maybe not that odd for a competitive 10 year old. When something is slightly wrong, maybe his legs are a bit sore, and he is running with other kids, he starts feeling competitive, but at the same time he feels his body does not quite respond normally. So he starts getting tense and that makes things worse. To complicate the problem, he is naturally stubborn - when he was 3 years old I joked that he was born into a Protestant religion. So I can keep telling him to relax but it goes into one ear and out of the other. So he runs and moans. I decided to try the experiment and have him run without the other kids. The moaning magically stopped. Not sure what the solution is, maybe just time and maturity, but I will try a few things.
Leg 5:Distance0.125Time1:15.90Pace10:07.20

White Crocs 2 Miles: 13.12

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Oct 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.63	0.00	0.00	1.86	12.49

Fast Running Friend Workout - 2015-10-20 08:26:43
Workout Totals: Distance12.491Time1:35:40.30Pace7:39.55
8 in the AM with Benjamin, kids did a warm-up. Cross-country race at the Kiwani's Park in the evening. Times: Benjamin 9:44 myself 10:36 Joseph 11:50 Jacob 12:10 Jenny 12:59 Julia 13:32 William 15:25 Sarah 15:57 Stephen 18:27 This was Joseph's first 3 K under 12:00 in cross country. Hopefully the distance was right. But regardless, he's run 19:47 in the 5 K on the road on a certified loop course, so he does have a legitimate 3 K under 12:00 to his credit.
Leg 1:Distance8.000Time1:03:27.80Pace7:55.98
With Benjamin.
Leg 2:Distance1.000Time7:45.00Pace7:45.00
With Joseph, Jacob, Jenny, and Julia - I think.
Leg 3:Distance0.125Time1:09.10Pace9:12.80
With Matthew - he got a new record.
Leg 4:Distance0.606Time4:50.80Pace7:59.87
Warm-up for the cross-country race.
Leg 5:Distance2.760Time18:27.60Pace6:41.30
Cross-country race - 3 K.
Split 1:Distance1.860Time10:36.50Pace5:42.20 Cumilative:Distance1.860Time10:36.50Pace5:42.20
My time.
Split 2:Distance0.900Time7:51.10Pace8:43.44 Cumilative:Distance2.760Time18:27.60Pace6:41.30
Stephen's time.

White Crocs 2 Miles: 12.49

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Oct 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-10-21 07:27:37
Workout Totals: Distance12.000Time1:34:03.40Pace7:50.28
Usual run. Benjamin did 8 + 3.8, other kids their usual distances.
Leg 1:Distance8.000Time1:02:03.30Pace7:45.41
With Benjamin.
Leg 2:Distance4.000Time32:00.10Pace8:00.02
With Jenny, Julia, Joseph, and Jacob. I think William might have joined us for the first mile, and then Jenny or Julia took him back.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Oct 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.11	0.00	0.00	1.00	12.11

Fast Running Friend Workout - 2015-10-22 09:55:44
Workout Totals: Distance12.114Time1:35:04.50Pace7:50.90
Today Benjamin had an interview with Qualtrics, so we rearranged the running and work schedule a bit. I ran with the kids in the morning, and then with him in the afternoon. Kids ran their usual distances, Benjamin did 8 + 3.8, including 4x0.25 with me down the canyon. We got some headwind, so the times do not quite reflect the effort. I think maybe we were a second or two slower on each interval than what we normally would have been if we had done it in the morning.
Leg 1:Distance4.000Time31:02.10Pace7:45.52
With Joseph, Jacob, Jenny, and Julia starting, then we had some separation, not sure who went where.
Leg 2:Distance0.125Time1:17.10Pace10:16.80
With Matthew.
Leg 3:Distance4.414Time34:52.00Pace7:53.95
With Benjamin, part of the 400 workout.
Split 1:Distance4.039Time32:18.80Pace8:00.02 Cumilative:Distance4.039Time32:18.80Pace8:00.02
Split 2:Distance0.250Time1:14.40Pace4:57.60 Cumilative:Distance4.289Time33:33.20Pace7:49.39
Split 3:Distance0.125Time1:15.10Pace10:00.80 Cumilative:Distance4.414Time34:48.30Pace7:53.11
Split 4:Distance0.000Time0:03.70Pace0:00.00 Cumilative:Distance4.414Time34:52.00Pace7:53.95

Leg 4:Distance3.575Time27:53.30Pace7:48.06
The remaining part of the 400 workout after a false start and a watch reset accident.
Split 1:Distance0.250Time1:12.30Pace4:49.20 Cumilative:Distance0.250Time1:12.30Pace4:49.20
Split 2:Distance0.125Time1:23.30Pace11:06.40 Cumilative:Distance0.375Time2:35.60Pace6:54.93
Split 3:Distance0.250Time1:11.90Pace4:47.60 Cumilative:Distance0.625Time3:47.50Pace6:04.00
Split 4:Distance0.250Time2:30.30Pace10:01.20 Cumilative:Distance0.875Time6:17.80Pace7:11.77
Split 5:Distance0.250Time1:12.10Pace4:48.40 Cumilative:Distance1.125Time7:29.90Pace6:39.91
Split 6:Distance2.450Time20:23.40Pace8:19.35 Cumilative:Distance3.575Time27:53.30Pace7:48.06

White Crocs 2 Miles: 12.11

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Oct 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.65	2.25	0.00	1.00	12.90

Fast Running Friend Workout - 2015-10-23 07:20:09
Workout Totals: Distance12.892Time1:33:41.50Pace7:16.05
Today was the day of records. Benjamin got a small PR on our 3 mile course down the canyon - 14:49, splits 4:57, 4:58, 4:54. Looks like he is getting back to full health and fitness. William ran 6:45.0 in the mile on the track one day before his 7th birthday - 6 second PR. Splits 1:37, 1:41, 1:44, 1:40. Family record in the 6 and under age division. Julia ran the mile on the track in 6:28.8 - 3 second PR. Splits 1:34, 1:36, 1:40, 1:36. Joseph and Jacob attempted an 800 PR, but both fell about a second short. I think it was too windy. William and Julia got theirs because theirs were weak.
Leg 1:Distance4.930Time39:26.60Pace8:00.04
Warm-up.
Leg 2:Distance3.000Time17:26.00Pace5:48.67
Benjamin ran 3 miles in 14:49, I did the first 0.5 with him, then rested a quarter and ran a tempo the rest of the way.
Split 1:Distance0.500Time2:26.80Pace4:53.60 Cumilative:Distance0.500Time2:26.80Pace4:53.60
Split 2:Distance0.250Time1:46.40Pace7:05.60 Cumilative:Distance0.750Time4:13.20Pace5:37.60
Split 3:Distance2.250Time13:12.80Pace5:52.36 Cumilative:Distance3.000Time17:26.00Pace5:48.67

Leg 3:Distance1.640Time14:53.60Pace9:04.88
Cool-down with Benjamin.
Leg 4:Distance0.180Time1:50.30Pace10:12.78
Warm-up with the kids at the track.
Leg 5:Distance0.496Time2:45.20Pace5:33.06
Jacob's 800.
Leg 6:Distance0.496Time2:40.50Pace5:23.59
Joseph's 800.
Leg 7:Distance1.000Time6:45.00Pace6:45.00
William's mile.
Leg 8:Distance1.000Time6:28.80Pace6:28.80
Julia's mile.
Leg 9:Distance0.150Time1:25.50Pace9:30.00
Cool-down.

White Crocs 2 Miles: 12.89

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Oct 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.22	0.00	0.00	0.00	15.22

Fast Running Friend Workout - 2015-10-24 09:14:27
Workout Totals: Distance5.000Time37:50.60Pace7:34.12
Ran 5 with Joseph and Jacob in the morning, then 10 more with Benjamin in the afternoon. He had a math competition (Virginia Tech) in the morning. So far he has done well in the preliminary Putnam team selection competitions, and has earned enough BYU gift cards to have a good supply of lunches. This is rather ironic - when he was little and wanted an extra snack, I usually had him solve a math problem. Now BYU has him solve a math problem when he wants some food.
Leg 1:Distance5.000Time37:50.60Pace7:34.12
With Joseph and Jacob.

Fast Running Friend Workout - 2015-10-24 16:28:21
Workout Totals: Distance10.225Time1:20:14.00Pace7:50.81

Leg 1:Distance10.100Time1:18:59.80Pace7:49.29
With Benjamin.
Leg 2:Distance0.125Time1:14.20Pace9:53.60
With Matthew.

White Crocs 2 Miles: 15.22

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Sun, Oct 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 8.00	Nap Time: 2.00	Total Sleep Time: 10.00

Mon, Oct 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2015-10-26 07:23:55
Workout Totals: Distance12.000Time1:31:28.20Pace7:37.35
Benjamin did 8+3.8 pacing me through a mile down the canyon in 5:03.4 - splits 75,77,76,75. I did a total of 12. Other kids ran their usual distances.
Leg 1:Distance4.720Time37:27.20Pace7:56.10
Warm-up.
Leg 2:Distance1.000Time5:03.40Pace5:03.40
Fast mile.
Leg 3:Distance2.280Time18:03.60Pace7:55.26
Cool-down.
Leg 4:Distance4.000Time30:54.00Pace7:43.50
With Joseph and Jacob. I think we might have had Jenny and/or Julia for part of it.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Oct 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.12	1.50	0.00	0.50	12.12

Fast Running Friend Workout - 2015-10-27 07:31:56
Workout Totals: Distance12.125Time1:32:57.90Pace7:40.03
Kids ran their usual distances today. Benjamin did 8+3.8 with a workout in the first run - 2 miles down the Provo Canyon. I did the first 0.5 with him, then settled into tempo pace for the rest of it. The run had me concerned. Based on the 3 miles in 14:49 (4:57,4:58,4:54) I gave Benjamin a target of 9:40 (4:50 pace) thinking it would not give him any trouble. He went through the first mile in 4:49, but then he downshifted and could only run 5:02 with no ability to kick. My first suspect was being low on fuel - the plan to deal with it is a bigger taper for the half and extra focus on food.
Leg 1:Distance4.360Time34:30.60Pace7:54.91
Warm-up with Benjamin.
Leg 2:Distance2.000Time11:29.20Pace5:44.60
2 mile workout.
Split 1:Distance0.500Time2:24.60Pace4:49.20 Cumilative:Distance0.500Time2:24.60Pace4:49.20
Split 2:Distance1.500Time9:04.60Pace6:03.07 Cumilative:Distance2.000Time11:29.20Pace5:44.60

Leg 3:Distance1.640Time14:21.50Pace8:45.30
Cool-down.
Leg 4:Distance4.000Time31:17.50Pace7:49.38
With Joseph and Jacob. I think Jenny and/or Julia might have run a part of it with us.
Leg 5:Distance0.125Time1:19.10Pace10:32.80
With Matthew.

White Crocs 2 Miles: 12.12

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Oct 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.22	0.00	0.00	0.00	12.22

Fast Running Friend Workout - 2015-10-28 07:23:16
Workout Totals: Distance12.225Time1:38:15.60Pace8:02.26
Usual easy day. Benjamin did 8. Younger kids ran their usual distances - for a review, they are Jenny alternating 4 and 5, Julia alternating 3 and 4, Joseph and Jacob 4, William 2, Stephen 1, and Matthew 0.125. I think Benjamin's body knew that he needed to refuel - he naturally chose a slower pace, and I was OK with it.
Leg 1:Distance8.100Time1:05:38.90Pace8:06.28
With Benjamin. Jenny ran the first 2 with us, then turned around.
Leg 2:Distance4.000Time31:24.30Pace7:51.07
With Joseph, Jacob, and Julia.
Leg 3:Distance0.125Time1:12.40Pace9:39.20
With Matthew.

White Crocs 2 Miles: 12.22

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Oct 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.68	0.00	0.00	1.19	10.87

Fast Running Friend Workout - 2015-10-29 08:28:18
Workout Totals: Distance10.866Time1:24:58.70Pace7:49.23
Today we did a family competition. I raced 2000 meters on the track at Orem High against a 5x400 relay team composed of my children: Joseph, Jacob, Jenny, Julia, and William. Benjamin paced me. I ran 6:38 with the splits of 77,80,79,81,81. The kids were ahead of me by a few seconds up until the last leg. I passed William with 200 to go and won by 10 seconds. Kids splits were Joseph - 75, Jacob - 77, Jenny - 79, Julia - 82, William - 93. There might have been tenths of a second there to make it add up. I think it was a big psychological blow for our 7 year old William to get passed by dad in a competitive situation - he was 43 through the first 200, and then I think he just stopped trying once he got passed and ran 50, which is his mile race pace. Benjamin did only 4 miles - more aggressive taper. In the evening as I was driving to pick up Benjamin from BYU I realized that as I had forgotten to tell Sarah that Benjamin needed a high-carb meal all we had for dinner was beans and rice, and I knew this was not enough for his fuel needs. So on the way back we picked up a 940 calorie cereal bowl from Jamba Juice and he consumed that and the regular dinner almost as if it was just one slice of bread.
Leg 1:Distance1.560Time13:39.20Pace8:45.13
Warm-up, strides.
Split 1:Distance1.000Time8:38.20Pace8:38.20 Cumilative:Distance1.000Time8:38.20Pace8:38.20
Split 2:Distance0.062Time0:17.90Pace4:48.71 Cumilative:Distance1.062Time8:56.10Pace8:24.80
Split 3:Distance0.062Time0:50.70Pace13:37.74 Cumilative:Distance1.124Time9:46.80Pace8:42.06
Split 4:Distance0.062Time0:20.40Pace5:29.03 Cumilative:Distance1.186Time10:07.20Pace8:31.97
Split 5:Distance0.062Time0:47.50Pace12:46.13 Cumilative:Distance1.248Time10:54.70Pace8:44.60
Split 6:Distance0.062Time0:18.60Pace5:00.00 Cumilative:Distance1.310Time11:13.30Pace8:33.97
Split 7:Distance0.250Time2:25.90Pace9:43.60 Cumilative:Distance1.560Time13:39.20Pace8:45.13

Leg 2:Distance1.000Time6:48.30Pace6:48.30
The relay race.
Split 1:Distance1.000Time6:38.30Pace6:38.30 Cumilative:Distance1.000Time6:38.30Pace6:38.30
My time.
Split 2:Distance0.000Time0:10.00Pace0:00.00 Cumilative:Distance1.000Time6:48.30Pace6:48.30
The kids team time.

Leg 3:Distance1.056Time8:26.90Pace8:00.02
Cool-down.
Leg 4:Distance1.000Time7:54.10Pace7:54.10
With Jenny, Joseph, and Jacob.
Leg 5:Distance0.125Time1:12.00Pace9:36.00
With Matthew.
Leg 6:Distance0.125Time1:11.10Pace9:28.80
Matthew wanted to do a second run. He understands the principle of double the running double the fruit snacks.
Leg 7:Distance1.000Time8:43.60Pace8:43.60
Stephen was dragging on his first run earlier with Julia and ended up losing his privileges for it. So I told him he had to run a mile in under 9:20 to regain the privileges. He did it quite easily.
Leg 8:Distance5.000Time37:03.50Pace7:24.70
More distance alone.

White Crocs 2 Miles: 10.86

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Oct 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.08	0.00	0.00	0.00	12.08

Fast Running Friend Workout - 2015-10-30 07:25:07
Workout Totals: Distance12.080Time1:33:57.20Pace7:46.66
Usual day for me. Benjamin was tapering for the Haunted Half tomorrow. Everybody else ran their usual distances.
Leg 1:Distance4.000Time29:14.30Pace7:18.57
Alone.
Leg 2:Distance4.000Time30:35.50Pace7:38.88
With Benjamin, Jenny, Joseph, and Jacob.
Leg 3:Distance2.040Time17:30.10Pace8:34.75
With William.
Leg 4:Distance2.040Time16:37.30Pace8:08.87
With Julia.

White Crocs 2 Miles: 12.08

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Oct 31, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.88	0.00	0.00	0.44	17.32

Fast Running Friend Workout - 2015-10-31 07:20:00
Workout Totals: Distance17.317Time2:45:46.30Pace9:34.37
Today was a special day. Benjamin finally qualified for the driver's license by breaking 1:10 in the half. He ran the Provo Haunted Half in 1:09:11 finishing 6th as the last big boy. Ahead of him Brett Hales 1:06:46, Mike Hardy 1:07:22, Trevor Ricks 1:07:53, Nate Clayson 1:08:51, and Taylor Farnsworth 1:08:54. David Taylor was 7th with 1:16:26 according to the official results. The course started at 5834 ft and finished at 4761 ft according to the official map, a drop of 1070 feet. Last 5 K had 0 elevation change but consisted of gradual barely noticeable down compensated for by fairly steep climbs. The course actually had pretty much the exact same elevation drop as the Provo River Half, but it was significantly faster, probably a good minute compared to the 2014 course, due to the lesser amount of uphill running. Benjamin's splits by the mile, all over the place due to the changes in the terrain: 5:04 (estimate), 10:05 (5:01), 15:26 (5:21), 20:34 (5:08), 25:56 (5:22), 31:14 (5:18), 36:29 (5:15), 41:40 (5:11), 52:11 (10:31 for 2 miles, 5:15.5 avg), 57:28 (5:17), 1:02:59 (5:31), last 1.109 in 6:12, 5:35 avg. Last 5 K in 17:00, 5:28 average on a hilly course with no drop after running 10 miles hard - goes to show that he was fast today not just because the downhill.
Leg 1:Distance1.000Time7:44.40Pace7:44.40
A little bit of jogging before taking Benjamin to the start.
Leg 2:Distance2.000Time13:12.90Pace6:36.45
Ran to meet Benjamin, then ran a bit less than a mile with him.
Leg 3:Distance2.192Time51:10.10Pace23:20.59
Reset the watch at 4 miles to sync it with Jenny's and be 21:00 behind the race clock. Drove for part of the time, ran some, cheered Benjamin.
Split 1:Distance0.000Time7:39.70Pace0:00.00 Cumilative:Distance0.000Time7:39.70Pace0:00.00
Drove.
Split 2:Distance0.635Time5:04.80Pace8:00.00 Cumilative:Distance0.635Time12:44.50Pace20:03.94
Ran to meet Benjamin.
Split 3:Distance0.000Time1:29.80Pace0:00.00 Cumilative:Distance0.635Time14:14.30Pace22:25.35
Waited.
Split 4:Distance0.440Time2:15.30Pace5:07.50 Cumilative:Distance1.075Time16:29.60Pace15:20.56
Ran with Benjamin. He was strong.
Split 5:Distance0.117Time0:56.10Pace7:59.49 Cumilative:Distance1.192Time17:25.70Pace14:37.27
Ran to the car.
Split 6:Distance1.000Time33:44.40Pace33:44.40 Cumilative:Distance2.192Time51:10.10Pace23:20.59
Mix of driving and running, trying to intercept Benjamin, a couple of times unsuccessfully because he was too fast, including the finish - I got stuck in traffic for a minute or two and that was enough to miss him.

Leg 4:Distance0.125Time1:18.50Pace10:28.00
With Matthew.
Leg 5:Distance5.000Time38:00.50Pace7:36.10
With Joseph and Jacob. Jenny did the first 1.5 then turned around.
Leg 6:Distance7.000Time54:19.90Pace7:45.70
Alone. My calf started hurting towards the end, had to stop and massage it. For a while was not sure if I was going to make it home without having to walk or a call for a ride. But massage worked, and though it hurt, it was runnable.

White Crocs 2 Miles: 17.32

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sun, Nov 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 8.00	Nap Time: 2.00	Total Sleep Time: 10.00

Mon, Nov 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-11-02 07:14:59
Workout Totals: Distance12.000Time1:38:49.40Pace8:14.12
Easy 12 today. Benjamin ran 3, Jenny 4, Joseph and Jacob 4, Julia 4, I think. William 2, Stephen 1, Matthew 0.25. Benjamin was very sore but could run a little bit. We had an unexpected visitor - Steve Ashbaker just showed up, it was nice to see him. I ran 6 miles with him.
Leg 1:Distance2.000Time16:37.60Pace8:18.80
With Benjamin.
Leg 2:Distance4.000Time31:52.30Pace7:58.07
With Joseph and Jacob.
Leg 3:Distance6.000Time50:19.50Pace8:23.25
With Steve.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Nov 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-11-03 07:13:59
Workout Totals: Distance12.000Time1:36:46.60Pace8:03.88
Usual 12. Kids ran their usual distances, except for Jenny who was not feeling quite as well and did only 3. Benjamin did 4 in the morning, will do another 3.8 from BYU in the evening. His legs are still sore from the half.
Leg 1:Distance4.000Time29:55.50Pace7:28.88
Alone.
Leg 2:Distance4.000Time33:01.50Pace8:15.38
With Benjamin, Joseph, and Jacob. Jacob had some issues with his back. Hopefully just growth pains.
Leg 3:Distance1.000Time8:55.20Pace8:55.20
With Stephen and Julia.
Leg 4:Distance3.000Time24:54.40Pace8:18.13
With Julia.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Nov 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.16	0.00	0.00	0.00	12.16

Fast Running Friend Workout - 2015-11-04 07:34:21
Workout Totals: Distance12.165Time1:36:24.00Pace7:55.46
12 total today. Kids ran their usual distances except Benjamin who did 6+3.8.
Leg 1:Distance6.000Time47:55.50Pace7:59.25
With Benjamin.
Leg 2:Distance4.000Time32:14.40Pace8:03.60
With Joseph and Jacob from the car shop.
Leg 3:Distance0.125Time1:20.50Pace10:44.00
With Matthew.
Leg 4:Distance2.040Time14:53.60Pace7:18.04
Alone.

White Crocs 2 Miles: 12.16

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Nov 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.65	0.00	0.00	0.25	10.90

Fast Running Friend Workout - 2015-11-05 07:54:48
Workout Totals: Distance10.895Time1:25:22.40Pace7:50.16
Benjamin started feeling a bit more nimble today, so we decided we may just as well sneak in a shake-the-cobwebs 800 meter time trial. He ran about what I expected. I said before the start that I was expecting a good first lap, but then some fading in the second lap. He ran 29.6,31.5,33.5,34.0 - 2:08.6. Now we have a starting point to work on his 800 speed. I did the warm-up, the strides, the third 200, and the cool down. Then a mile with Jenny. Then Benjamin ran to BYU. Joseph, Jacob, Julia, and I joined him for the first 1.5, then we headed to the car shop to pick up the van, while he turned off towards BYU. 3 more miles later alone after I got home. Kids ran their usual distances today.
Leg 1:Distance1.561Time13:19.20Pace8:31.98
Warm-up/strides.
Split 1:Distance1.000Time8:06.50Pace8:06.50 Cumilative:Distance1.000Time8:06.50Pace8:06.50
Split 2:Distance0.062Time0:16.20Pace4:21.29 Cumilative:Distance1.062Time8:22.70Pace7:53.35
Split 3:Distance0.062Time0:44.40Pace11:56.13 Cumilative:Distance1.124Time9:07.10Pace8:06.74
Split 4:Distance0.062Time0:15.60Pace4:11.61 Cumilative:Distance1.186Time9:22.70Pace7:54.45
Split 5:Distance0.375Time3:56.50Pace10:30.67 Cumilative:Distance1.561Time13:19.20Pace8:31.98

Leg 2:Distance0.334Time2:08.60Pace6:25.03
Benjamin's time trial. I ran the diagonals, and the third 200. Considered finishing the lap, but then I was worried I would get dropped if he did a 31 or faster. Next time I should just not worry and time him as he finishes from behind if I have to - plus he times himself as well.
Split 1:Distance0.070Time0:29.60Pace7:02.86 Cumilative:Distance0.070Time0:29.60Pace7:02.86
Split 2:Distance0.070Time0:31.50Pace7:30.00 Cumilative:Distance0.140Time1:01.10Pace7:16.43
Split 3:Distance0.124Time0:33.50Pace4:30.16 Cumilative:Distance0.264Time1:34.60Pace5:58.33
Split 4:Distance0.070Time0:34.00Pace8:05.71 Cumilative:Distance0.334Time2:08.60Pace6:25.03

Leg 3:Distance1.000Time9:17.20Pace9:17.20
Cool-down to the house.
Leg 4:Distance1.000Time8:17.60Pace8:17.60
With Jenny.
Leg 5:Distance4.000Time30:31.00Pace7:37.75
To the car shop with Julia, Joseph, and Jacob. Benjamin joined us for the first 1.5 then went his way to BYU.
Leg 6:Distance3.000Time21:48.80Pace7:16.27
Alone.

White Crocs 2 Miles: 10.90

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Nov 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.13	0.00	0.00	1.00	12.13

Fast Running Friend Workout - 2015-11-06 07:54:15
Workout Totals: Distance12.126Time1:36:56.40Pace7:59.66
12 for me today, Benjamin did 6+3.8, otherwise kids ran usual distances. I did a small workout with Benjamin - 3x0.25, 2 down the canyon (72.1,70.2), and one uphill near the house (76.8). Benjamin did 300s with me, then kicked. Then I ran 4 with Joseph and Jacob, we did 2x200, one down, one up. I stayed with Jacob, he did 35.8, 41.9 - Joseph was about half a second ahead on the first, and 2 or so ahead on the second.
Leg 1:Distance6.000Time46:57.80Pace7:49.63
With Benjamin.
Split 1:Distance3.050Time24:48.50Pace8:08.03 Cumilative:Distance3.050Time24:48.50Pace8:08.03
Split 2:Distance0.250Time1:12.10Pace4:48.40 Cumilative:Distance3.300Time26:00.60Pace7:52.91
Split 3:Distance0.800Time6:21.50Pace7:56.88 Cumilative:Distance4.100Time32:22.10Pace7:53.68
Split 4:Distance0.250Time1:10.20Pace4:40.80 Cumilative:Distance4.350Time33:32.30Pace7:42.60
Split 5:Distance1.140Time9:37.90Pace8:26.93 Cumilative:Distance5.490Time43:10.20Pace7:51.80
Split 6:Distance0.250Time1:16.80Pace5:07.20 Cumilative:Distance5.740Time44:27.00Pace7:44.63
Split 7:Distance0.260Time2:30.80Pace9:40.00 Cumilative:Distance6.000Time46:57.80Pace7:49.63

Leg 2:Distance4.001Time32:36.90Pace8:09.10
With Joseph and Jacob.
Split 1:Distance0.313Time2:45.30Pace8:48.12 Cumilative:Distance0.313Time2:45.30Pace8:48.12
Split 2:Distance0.125Time0:35.90Pace4:47.20 Cumilative:Distance0.438Time3:21.20Pace7:39.36
Split 3:Distance3.125Time25:59.90Pace8:19.17 Cumilative:Distance3.563Time29:21.10Pace8:14.27
Split 4:Distance0.125Time0:41.90Pace5:35.20 Cumilative:Distance3.688Time30:03.00Pace8:08.88
Split 5:Distance0.313Time2:33.90Pace8:11.69 Cumilative:Distance4.001Time32:36.90Pace8:09.10

Leg 3:Distance1.000Time7:30.60Pace7:30.60
With Jenny.
Leg 4:Distance0.125Time1:14.90Pace9:59.20
With Matthew.
Leg 5:Distance1.000Time8:36.20Pace8:36.20
With Stephen.

White Crocs 2 Miles: 12.12

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Nov 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.12	0.00	0.00	0.00	15.12

Fast Running Friend Workout - 2015-11-07 06:27:02
Workout Totals: Distance15.125Time2:00:14.10Pace7:56.97
Total of 15 for me. Benjamin had a programming competition in the AM, so he did 8+6. Other kids ran their usual distances.
Leg 1:Distance8.000Time1:02:59.30Pace7:52.41
With Benjamin.
Leg 2:Distance5.000Time39:38.40Pace7:55.68
With Joseph, Jacob, and Julia.
Leg 3:Distance0.125Time1:13.30Pace9:46.40
With Matthew.
Leg 4:Distance1.000Time9:00.40Pace9:00.40
With Jenny and Stephen.
Leg 5:Distance1.000Time7:22.70Pace7:22.70
With Jenny.

White Crocs 2 Miles: 15.12

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sun, Nov 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Mon, Nov 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.61	0.00	0.00	1.52	12.13

Fast Running Friend Workout - 2015-11-09 07:43:37
Workout Totals: Distance12.125Time1:35:46.40Pace7:53.93
Did 5x0.25 with Benjamin, 4 down the canyon, 1 uphill by the house in the middle of 8 miles. Then 2x200 with Joseph, Jacob, and Jenny in the middle of 4. Joseph was a bit ahead, I stayed with Jenny and Jacob. Benjamin did 8+3.8, usual distances for everybody.
Leg 1:Distance8.000Time1:02:10.90Pace7:46.36
With Benjamin.
Split 1:Distance4.220Time33:49.40Pace8:00.90 Cumilative:Distance4.220Time33:49.40Pace8:00.90
Split 2:Distance0.250Time1:14.30Pace4:57.20 Cumilative:Distance4.470Time35:03.70Pace7:50.63
Split 3:Distance0.125Time1:22.20Pace10:57.60 Cumilative:Distance4.595Time36:25.90Pace7:55.71
Split 4:Distance0.250Time1:11.60Pace4:46.40 Cumilative:Distance4.845Time37:37.50Pace7:45.94
Split 5:Distance0.125Time1:26.70Pace11:33.60 Cumilative:Distance4.970Time39:04.20Pace7:51.67
Split 6:Distance0.250Time1:12.00Pace4:48.00 Cumilative:Distance5.220Time40:16.20Pace7:42.87
Split 7:Distance0.250Time2:33.80Pace10:15.20 Cumilative:Distance5.470Time42:50.00Pace7:49.84
Split 8:Distance0.250Time1:14.70Pace4:58.80 Cumilative:Distance5.720Time44:04.70Pace7:42.36
Split 9:Distance1.770Time14:23.80Pace8:08.02 Cumilative:Distance7.490Time58:28.50Pace7:48.42
Split 10:Distance0.270Time1:24.10Pace5:11.48 Cumilative:Distance7.760Time59:52.60Pace7:42.96
Split 11:Distance0.240Time2:18.30Pace9:36.25 Cumilative:Distance8.000Time1:02:10.90Pace7:46.36

Leg 2:Distance4.000Time32:25.10Pace8:06.28
With Jenny, Joseph, and Jacob. Julia ran the first mile with us.
Split 1:Distance0.313Time2:41.50Pace8:35.97 Cumilative:Distance0.313Time2:41.50Pace8:35.97
Split 2:Distance0.125Time0:35.40Pace4:43.20 Cumilative:Distance0.438Time3:16.90Pace7:29.54
Split 3:Distance3.124Time25:50.00Pace8:16.16 Cumilative:Distance3.562Time29:06.90Pace8:10.43
Split 4:Distance0.125Time0:40.20Pace5:21.60 Cumilative:Distance3.687Time29:47.10Pace8:04.70
Split 5:Distance0.313Time2:38.00Pace8:24.79 Cumilative:Distance4.000Time32:25.10Pace8:06.28

Leg 3:Distance0.125Time1:10.40Pace9:23.20
With Matthew.

White Crocs 2 Miles: 12.12

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Nov 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.97	0.00	0.00	0.74	12.71

Fast Running Friend Workout - 2015-11-10 07:48:19
Workout Totals: Distance12.718Time1:41:02.00Pace7:56.65
Today, Benjamin, Joseph, Jacob, and I did a 200 time trial. The day was not the best for it, it was cold and the track was wet. Sometimes you can go fast on a wet track, but today was not one of those days - I think maybe the little ice particles is what made the difference. We noticed something was funny during the strides I could not go faster than 16.4, and Benjamin was stuck at 14.4. Things got a little better in the 200. Benjamin was able to run 27.6, I ran 32.3 in my second attempt - the first one was 32.8. I also paced Joseph to a 34.9, and Jacob to 36.8. They both should have been much faster than that as well. Then we ran some extra distance. Kids ran their usual distances otherwise.
Leg 1:Distance1.744Time15:20.90Pace8:48.04
Warm-up, strides.
Split 1:Distance1.000Time8:44.20Pace8:44.20 Cumilative:Distance1.000Time8:44.20Pace8:44.20
Split 2:Distance0.062Time0:16.40Pace4:24.52 Cumilative:Distance1.062Time9:00.60Pace8:29.04
Split 3:Distance0.062Time0:44.30Pace11:54.52 Cumilative:Distance1.124Time9:44.90Pace8:40.37
Split 4:Distance0.062Time0:16.40Pace4:24.52 Cumilative:Distance1.186Time10:01.30Pace8:27.00
Split 5:Distance0.062Time0:52.60Pace14:08.39 Cumilative:Distance1.248Time10:53.90Pace8:43.96
Split 6:Distance0.062Time0:16.80Pace4:30.97 Cumilative:Distance1.310Time11:10.70Pace8:31.98
Split 7:Distance0.062Time0:57.50Pace15:27.42 Cumilative:Distance1.372Time12:08.20Pace8:50.76
Split 8:Distance0.062Time0:16.60Pace4:27.74 Cumilative:Distance1.434Time12:24.80Pace8:39.39
Split 9:Distance0.310Time2:56.10Pace9:28.06 Cumilative:Distance1.744Time15:20.90Pace8:48.04

Leg 2:Distance0.124Time0:34.90Pace4:41.45
Joseph's 200.
Leg 3:Distance0.124Time1:13.60Pace9:53.55
Jog.
Leg 4:Distance0.124Time0:36.80Pace4:56.77
Jacob's 200.
Leg 5:Distance0.124Time1:04.90Pace8:43.39
Jog.
Leg 6:Distance0.070Time0:27.60Pace6:34.29
Benjamin's 200 - I ran the diagonal to time him.
Leg 7:Distance0.370Time3:24.10Pace9:11.62
Some jogging with Benjamin.
Leg 8:Distance0.124Time0:32.80Pace4:24.52
My time trial - first attempt.
Leg 9:Distance0.250Time2:23.00Pace9:32.00
A lap jog.
Leg 10:Distance0.124Time0:32.30Pace4:20.48
My second attempt, Benjamin ran it with me. It went better.
Leg 11:Distance2.500Time17:35.40Pace7:02.16
Extra distance with Benjamin,Joseph and Jacob.
Leg 12:Distance3.000Time23:58.60Pace7:59.53
With Benjamin. I think we had Jenny with us as well.
Leg 13:Distance1.000Time9:04.30Pace9:04.30
With Stephen, William and Julia. Maybe Jenny also.
Leg 14:Distance1.000Time8:15.10Pace8:15.10
With William and Julia.
Leg 15:Distance2.040Time15:57.70Pace7:49.46
With Julia.

White Crocs 2 Miles: 12.72

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Nov 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-11-11 07:24:40
Workout Totals: Distance12.000Time1:34:37.10Pace7:53.09
Usual run. Kids ran their usual distances.
Leg 1:Distance8.000Time1:02:15.80Pace7:46.98
With Benjamin. Jenny started with us, then turned around at 2 miles.
Leg 2:Distance4.000Time32:21.30Pace8:05.32
With Joseph and Jacob.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Nov 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.00	0.00	0.00	12.12

Fast Running Friend Workout - 2015-11-12 07:44:54
Workout Totals: Distance12.125Time1:36:27.30Pace7:57.30
Benjamin's hamstrings were still sore today from the 200 time trial on Tuesday, plus he was going to race Saturday, so I had him just run 8 in the AM, and picked him up from school. Otherwise kids ran their usual distances.
Leg 1:Distance8.000Time1:03:35.10Pace7:56.89
With Benjamin.
Leg 2:Distance4.000Time31:34.90Pace7:53.73
With Joseph, Jacob, Julia, and Jenny. Jenny turned around at 1.5 and then ran home to finish 2 miles with William and Stephen.
Leg 3:Distance0.125Time1:17.30Pace10:18.40
With Matthew.

White Crocs 2 Miles: 12.12

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Nov 13, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.00	0.00	11.60

Fast Running Friend Workout - 2015-11-13 07:31:02
Workout Totals: Distance11.600Time1:34:48.20Pace8:10.36
Kids were tapering today for the cross-country championship tomorrow. Otherwise a usual day.
Leg 1:Distance8.000Time1:03:55.50Pace7:59.44
With Benjamin.
Leg 2:Distance2.600Time21:54.90Pace8:25.73
With Jacob, Jenny, and Julia to the bank and back.
Leg 3:Distance1.000Time8:57.80Pace8:57.80
With Stephen, William, and Joseph.

White Crocs 2 Miles: 11.60

Night Sleep Time: 0.00	Nap Time: 7.00	Total Sleep Time: 7.00

Sat, Nov 14, 2015

Race: Utah USATF Cross Country Championship (3.107 Miles) 00:18:43, Place overall: 5, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.81	0.00	0.00	3.11	13.92

Fast Running Friend Workout - 2015-11-14 10:22:17
Workout Totals: Distance13.922Time2:00:47.50Pace8:40.58
Today was the Utah State Cross Country Championship. First kids races, then an open race. Our results: 2000, boys 8 and under: William (7 years old) 9:31 (third place) - McKay Wells won in 8:20, William got outkicked by another kids in the last 100 meters who ran 9:27. Stephen - 13:09, 6th place - he got lost on the course, not sure how much time he lost. But he is only 5, so I was not expecting him to be competitive against 8 year olds. 3000 meters, boys 9-10 division: Joseph 12:25, 1st place Jacob 12:33, 2nd place They both took a wrong turn and lost about 10 seconds after about the first quarter. I was a bit concerned about Joseph because he complained about a cold yesterday morning, but he seemed to be OK. 4000, girls 13-14: Julia took second with 19:06. That was a breakthrough run for her. 5000, girls 15-16 Jenny won with 23:33. Good time for her for cross-country. Open 5000 Benjamin got 4th with 16:59. Ahead of hims Riley 16:15, Jake (back in racing) 16:20, and John Coyle 16:55 (I think). I ran 18:43 winning the masters ($30). Mark struggled today - was with me for the first mile or so, then fell apart badly. Benjamin was actually ahead of John until the last 600 meters. There was also a high school runner in the heat, but not in the open race because he was in the 17-18 division. Not sure who he was. He took out hard, was ahead of Riley and Jake for some time. Benjamin caught up to him somewhere between 2 and 3 K, they went back and forth for a while, then Benjamin dropped him and ended up beating him by 10 seconds. John started out very conservatively, but then closed very strong passing first the high school runner, and then Benjamin. Afterwards Benjamin and I added 8 miles.
Leg 1:Distance0.750Time6:00.40Pace8:00.53
Warm-up.
Leg 2:Distance0.114Time0:54.70Pace7:59.82
More warm-up.
Leg 3:Distance1.000Time23:33.30Pace23:33.30
Jenny's race. I ran around cheering, probably a mile.
Leg 4:Distance0.951Time7:36.40Pace7:59.92
More warm-up.
Leg 5:Distance3.107Time18:43.20Pace6:01.51
The race.
Leg 6:Distance8.000Time1:03:59.50Pace7:59.94

White Crocs 2 Miles: 13.92

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Comments

From MarkP on Sun, Nov 15, 2015 at 10:26:58 from 174.23.180.160

Yeah, I debated about not running since I woke up with a chest cold Saturday morning (it is much worse today). Nice job by you and your family.

From Trevor Larsen on Sun, Nov 15, 2015 at 16:02:20 from 24.11.19.66

Молодец! Как прикончил!

Sun, Nov 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Mon, Nov 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-11-16 07:14:18
Workout Totals: Distance12.000Time1:39:05.00Pace8:15.42
A cold day today. We all ran our usual distances.
Leg 1:Distance8.000Time1:03:58.00Pace7:59.75
With Benjamin.
Leg 2:Distance4.000Time35:07.00Pace8:46.75
With Joseph, Jacob, and Julia. Jenny ran the first 1.5, then turned around and finished her run with William and Stephen. We got some snow by this point, so we had to slow down a lot.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Nov 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.00	0.00	0.00	12.12

Fast Running Friend Workout - 2015-11-17 09:19:01
Workout Totals: Distance12.125Time1:37:15.70Pace8:01.29
Usual day, except Benjamin and I did 3x200 - we managed to find some dry spots in the canyon where this was possible. My watch got discharged, so I did not bring it and had to guess my splits - which I think were around 33 for the first one, and around 32 for the last two. Benjamin got 30.3, 29.6, 27.4.
Leg 1:Distance8.000Time1:04:00.00Pace8:00.00
With Benjamin.
Leg 2:Distance0.125Time1:13.40Pace9:47.20
With Matthew.
Leg 3:Distance4.000Time32:02.30Pace8:00.57
With Joseph, Jacob, and Julia.

White Crocs 2 Miles: 12.12

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Nov 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.00	0.00	0.00	12.12

Fast Running Friend Workout - 2015-11-18 08:14:26
Workout Totals: Distance12.125Time1:37:50.40Pace8:04.16
Usual run today. Kids ran their usual distances.
Leg 1:Distance8.000Time1:04:59.20Pace8:07.40
With Benjamin.
Leg 2:Distance0.125Time1:11.80Pace9:34.40
With Matthew.
Leg 3:Distance4.000Time31:39.40Pace7:54.85
With Joseph, Jacob, and Julia.

White Crocs 2 Miles: 12.12

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Nov 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2015-11-19 08:12:43
Workout Totals: Distance12.000Time1:30:56.70Pace7:34.72
Tempo run with Benjamin. He paced me through 2 miles in 10:48 (5:23,5:25). Otherwise a usual run for all of us.
Leg 1:Distance4.360Time34:45.80Pace7:58.39
Warm-up.
Leg 2:Distance2.000Time10:48.70Pace5:24.35
Tempo run.
Leg 3:Distance1.640Time13:39.00Pace8:19.39
Cool-down.
Leg 4:Distance4.000Time31:43.20Pace7:55.80
With Joseph, Jacob, Jenny, and Julia. I think Julia turned around early today and ran with the Stephen and William.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Nov 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.22	0.00	0.00	0.00	12.22

Fast Running Friend Workout - 2015-11-20 07:49:28
Workout Totals: Distance12.225Time1:38:24.00Pace8:02.94
Usual run, except Stephen did extra duty running another mile after failing to reach the fruit snack standard in the first half-hearted attempt (9:41). The second time he was focused and it went better - 8:54.
Leg 1:Distance8.100Time1:03:30.70Pace7:50.46
With Benjamin
Leg 2:Distance0.125Time1:10.30Pace9:22.40
With Matthew.
Leg 3:Distance1.000Time8:54.30Pace8:54.30
With William and Stephen.
Leg 4:Distance3.000Time24:48.70Pace8:16.23
With Julia.

White Crocs 2 Miles: 12.22

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Nov 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.12	0.00	1.50	0.50	17.12

Fast Running Friend Workout - 2015-11-21 09:05:06
Workout Totals: Distance17.120Time2:07:48.70Pace7:27.94
Total of 16. Did 13 with Benjamin. We did a workout. He ran 2 miles down the canyon in 9:48(4:55,4:53). His target was 5:00. I ran the first 0.5 with him in 2:28, then settled into a tempo pace and finished 2 miles in 11:01. Benjamin, Jenny, and Joseph ran 5, Julia did 4, I think. Otherwise usual distances.
Leg 1:Distance4.500Time36:08.90Pace8:01.98
Warm-up.
Leg 2:Distance2.000Time11:01.40Pace5:30.70
Workout with Benjamin.
Split 1:Distance0.500Time2:28.70Pace4:57.40 Cumilative:Distance0.500Time2:28.70Pace4:57.40
Split 2:Distance1.500Time8:32.70Pace5:41.80 Cumilative:Distance2.000Time11:01.40Pace5:30.70

Leg 3:Distance7.620Time58:44.90Pace7:42.59
Miles with Benjamin.
Leg 4:Distance3.000Time21:53.50Pace7:17.83
Alone.

White Crocs 2 Miles: 17.12

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Nov 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Mon, Nov 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-11-23 07:13:41
Workout Totals: Distance12.000Time1:35:32.00Pace7:57.67

Leg 1:Distance8.000Time1:03:52.60Pace7:59.07
With Benjamin.
Leg 2:Distance4.000Time31:39.40Pace7:54.85
With Joseph, Jacob, Jenny, and Julia. I think it was Jenny's turn to run with William and Stephen today, so she turned around early.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Nov 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.86	0.00	0.64	0.00	10.50

Fast Running Friend Workout - 2015-11-24 07:49:08
Workout Totals: Distance10.497Time1:24:56.00Pace8:05.47
A little bit less today to be fresh for the Thanksgiving race. Benjamin did 8, Jenny, Julia, Joseph, and Jacob 3, William 2, Stephen 1, Matthew 200 meters, and Mary 100 meters. Mary improved her time from 1:57 to 1:39.
Leg 1:Distance8.150Time1:05:22.20Pace8:01.25
With Benjamin
Leg 2:Distance1.160Time7:45.30Pace6:41.12
Ran back to meet Jenny, Joseph, Jacob, and William. Did a pickup for a little over 300 meters. Turned around when I saw them and finished with them, then added 0.5 pickup in 2:52 - one quarter out, one back on the little boy course.
Split 1:Distance0.190Time1:17.20Pace6:46.32 Cumilative:Distance0.190Time1:17.20Pace6:46.32
Split 2:Distance0.140Time0:47.30Pace5:37.86 Cumilative:Distance0.330Time2:04.50Pace6:17.27
Split 3:Distance0.330Time2:47.90Pace8:28.79 Cumilative:Distance0.660Time4:52.40Pace7:23.03
Split 4:Distance0.500Time2:52.90Pace5:45.80 Cumilative:Distance1.160Time7:45.30Pace6:41.12

Leg 3:Distance1.000Time8:53.70Pace8:53.70
With Stephen.
Leg 4:Distance0.125Time1:15.40Pace10:03.20
With Matthew.
Leg 5:Distance0.062Time1:39.40Pace26:43.23
With Mary.

White Crocs 2 Miles: 10.50

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Nov 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.58	0.00	0.00	0.50	10.08

Fast Running Friend Workout - 2015-11-25 08:20:21
Workout Totals: Distance10.080Time1:19:10.50Pace7:51.28
Benjamin did 6, Jenny, Julia, Joseph, and Jacob 2, William and Stephen 1, Matthew 200 meters. I did 10. Benjamin and I did a pickup for 0.5 in 2:30 on the little boy course coming back to the house, splits 72/78.
Leg 1:Distance1.000Time7:48.10Pace7:48.10
With Benjamin.
Leg 2:Distance2.040Time16:18.30Pace7:59.56
With Benjamin, Jenny, Julia, Joseph, and Jacob.
Leg 3:Distance0.500Time3:56.80Pace7:53.60
With Benjamin.
Leg 4:Distance0.500Time2:30.20Pace5:00.40
Leg 5:Distance2.040Time16:59.90Pace8:19.95
Cool-down with Benjamin.
Leg 6:Distance1.000Time9:13.40Pace9:13.40
With William and Stephen.
Leg 7:Distance3.000Time22:23.80Pace7:27.93
Alone.

White Crocs 2 Miles: 10.08

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Nov 26, 2015

Race: Earn Your Turkey 3.95 miles (3.95 Miles) 00:23:16, Place overall: 14, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.44	0.00	1.00	3.95	13.39

Fast Running Friend Workout - 2015-11-26 07:25:48
Workout Totals: Distance13.386Time1:37:24.90Pace7:16.64
Today our family ran in the Earn Your Turkey race in Orem. The goal was to maximize the turkey count. We got a total of 9 turkeys - Benjamin, myself, Jenny, Joseph, Jacob, William, and Matthew by winning/placing, Mary as the youngest participant, and all of us together as the largest immediate family - we had 11 participants. Conditions were cold and windy today, everybody's times were slower than they should have been, but that is OK, during the warmup I realized that we would likely be racing for turkeys rather than PRs when I felt the wind. Times/places: 4 miles (really 3.95): Benjamin - 20:54, 2nd overall(turkey), beat by Rex Shields (1:04 halfer) who ran 20:25. 3rd place (21:02) was Jaydn Asay, a UVU runner, 15:20 5000 PR this April on the track in Azusa,CA the LA area at the Bryan Clay Invitational. That might actually be a good meet for Benjamin to run next year for a chance to break 15:00. myself - 23:16, 14th overall, first in 40-44 age division (turkey). Not sure what to think of it. I ran around 5:40 average for the first 2 miles (using my own landmarks I measured out last year), and then the wind was just too much. Plus around 2.7 the wind blew off my Croc and I lost 5 or so seconds putting it back on and getting back into the rhythm. Joseph - 26:49, 1st in 11 and under division (turkey). We put him in the 4 mile race to maximize our turkey count, as we suspected he would very likely win it, while this would allow Jacob to win the 9-10 age division in the mile. The plan worked. Jenny - 28:07, 7th overall, 1st in 15-18 division (turkey). A breakthrough race for her. Julia 29:44, 3rd in 12-14. Last year Jenny won that division with only 30:39 and the conditions were ideal. I thought for sure with a minute faster on a day like this she would win, but there were some fast girls. Sidny Gardner won with 28:39. Sarah 33:44, 9th in 35-39 division. We were hoping for sub-32:00, but still I think it was a good performance for the weather. 1 Mile: Jacob 6:06, 1st in 9-10 (turkey, beating 11-12 division as well). Probably would have been 5:50 if it was not for the wind. He was with the 11-12 division winner at around half way mark, but ended up 19 seconds ahead at the finish. 800 meters William - 3:27, 1st in 7-8 division (turkey). Was by far not the first out of the gate, but moved into first place among boys by half way. The first girl was ahead of him still, but he passed her with about 150 to go. I do not know what happened to her as he ended up 19 seconds ahead. Stephen - 4:16, 2nd in 5-6 (pie). Lost the turkey by 0.2 to his arch-rival Luke Baird. Stephen somehow has had bad luck so far - the only kid in our family to have never won his age division at this race by the age of 5, yet he holds our family records in the 800 and the mile for the 4 and under division. Part of the problem is that he naturally is quite laid back and not exceptionally competitive. This may prove an advantage later on as this will help avoid overtraining and injuries. 100 meters Matthew 30.8, 1st in 0-2 division (turkey). Second time in our family history that we had somebody win the diaper dash. Jacob won it in 2008. This division is difficult to win as talent, natural kid's temperament, and the pure luck of being almost 3 in November trump any kind of preparation. We lucked out this time. Matthew is turning 3 in December, is perfectly obedient and enthusiastic about running, and has some natural talent, I think. And he was also well prepared. This was his third time in the diaper dash. The only other child to have done in three times in our family is Joseph. Mary, 1:22, 3rd in 0-2, youngest participant award (14 months old), turkey. Stellar performance for that age, much faster than I expected - especially given the conditions. No temper tantrums, she just ran.
Leg 1:Distance1.924Time15:23.60Pace8:00.04
Warm-up.
Leg 2:Distance5.150Time33:51.10Pace6:34.39
Split 1:Distance3.950Time23:16.70Pace5:53.59 Cumilative:Distance3.950Time23:16.70Pace5:53.59
My race.
Split 2:Distance1.200Time10:34.40Pace8:48.67 Cumilative:Distance5.150Time33:51.10Pace6:34.39
Waited for the chip to be removed, found Benjamin, then we ran back. He turned around when he saw Joseph, I ran back to Sarah and finished with her.

Leg 3:Distance0.162Time1:23.00Pace8:32.35
100 meter 0-2 age division dash. I ran with Matthew, Sarah ran with Mary. The rest of the kids went some to Matthew and others to Mary.
Split 1:Distance0.062Time0:30.90Pace8:18.39 Cumilative:Distance0.062Time0:30.90Pace8:18.39
Matthew's time.
Split 2:Distance0.100Time0:52.10Pace8:41.00 Cumilative:Distance0.162Time1:23.00Pace8:32.35
Mary's time.

Leg 4:Distance0.505Time4:15.60Pace8:26.14
William and Stephen's race. I paced William, Benjamin paced Stephen.
Split 1:Distance0.498Time3:27.60Pace6:56.87 Cumilative:Distance0.498Time3:27.60Pace6:56.87
William's time.
Split 2:Distance0.000Time0:48.00Pace0:00.00 Cumilative:Distance0.498Time4:15.60Pace8:33.25
Stephen's time.
Split 3:Distance0.007Time0:00.00Pace0:00.00 Cumilative:Distance0.505Time4:15.60Pace8:26.14

Leg 5:Distance1.000Time6:06.50Pace6:06.50
Jacob's race. I paced him. Benjamin acted as the official rabbit until Jacob moved into the first place overall, then he paced the 12 year old winner.
Leg 6:Distance0.105Time0:50.40Pace8:00.00
A little bit of extra jogging.
Leg 7:Distance2.500Time19:59.50Pace7:59.80
Back to the house with Benjamin.
Leg 8:Distance2.040Time15:35.20Pace7:38.43
Alone.

White Crocs 2 Miles: 13.38

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Comments

From Tom K on Fri, Nov 27, 2015 at 05:42:12 from 66.87.148.239

I remembered this race from last year, and was looking forward to your report this year. Congratulations, Pachev family! Enjoy your turkeys!

From flatlander on Fri, Nov 27, 2015 at 06:58:59 from 76.31.29.220

Congratulations to everybody; I always love this report.

From SlowJoe on Fri, Nov 27, 2015 at 12:36:06 from 73.255.13.237

Same here -- 9 turkeys has to be a Pachev PR, right? Congrats!

Fri, Nov 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.55	0.00	0.00	0.50	12.05

Fast Running Friend Workout - 2015-11-27 12:17:41
Workout Totals: Distance12.050Time1:35:46.80Pace7:56.91
Got some wind today. Benjamin did 10, Jenny 3, Julia 2, Joseph and Jacob 4, William 2, Stephen 1, Matthew 200 meters. Benjamin and I did 2 pickups for 0.25, one on the little boy course on a slight downhill, but with two turns, the other uphill on the big boy course.
Leg 1:Distance4.000Time32:41.10Pace8:10.27
With Benjamin, Joseph, and Jacob.
Leg 2:Distance1.000Time7:05.50Pace7:05.50
With Benjamin. We did a pickup.
Split 1:Distance0.750Time5:51.00Pace7:48.00 Cumilative:Distance0.750Time5:51.00Pace7:48.00
Split 2:Distance0.250Time1:14.50Pace4:58.00 Cumilative:Distance1.000Time7:05.50Pace7:05.50

Leg 3:Distance1.000Time9:11.40Pace9:11.40
With William and Stephen.
Leg 4:Distance1.000Time8:24.30Pace8:24.30
With William.
Leg 5:Distance3.010Time23:46.70Pace7:53.99
With Benjamin - pickup on the uphill.
Split 1:Distance2.760Time22:27.80Pace8:08.33 Cumilative:Distance2.760Time22:27.80Pace8:08.33
Split 2:Distance0.250Time1:18.90Pace5:15.60 Cumilative:Distance3.010Time23:46.70Pace7:53.99

Leg 6:Distance2.040Time14:37.80Pace7:10.29
Alone.

White Crocs 2 Miles: 12.05

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Sat, Nov 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.00	0.00	0.00	0.00	15.00

Fast Running Friend Workout - 2015-11-28 12:16:36
Workout Totals: Distance15.000Time1:57:03.00Pace7:48.20
Total of 15 - all with Benjamin. Joseph, Jacob, and Julia did 4, Jenny 5, William 2, Stephen 1, Matthew 200 meters.
Leg 1:Distance4.000Time33:48.50Pace8:27.12
With Benjamin, Julia, Joseph, and Jacob.
Leg 2:Distance11.000Time1:23:14.50Pace7:34.05
With Benjamin.

White Crocs 2 Miles: 15.00

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Sun, Nov 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. Heard good talks on work and service in the Sacrament meeting. Jacob's teacher was out of town, so I taught his class in Primary afterwards. The lesson was about how Paul escaped beating by telling the authorities he was a Roman citizen, and then testified to king Agrippa, how responded with "Almost thou persuadest me to be a Christian"

Night Sleep Time: 8.00	Nap Time: 1.00	Total Sleep Time: 9.00

Mon, Nov 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-11-30 07:44:24
Workout Totals: Distance12.000Time1:43:29.90Pace8:37.49
Lots of snow today, Benjamin and I barely broke 8:30 average. Usual runs for everybody. Benjamin was going to have a busy week at school, so he is running singles this week, only 8 miles a day.
Leg 1:Distance8.000Time1:07:43.80Pace8:27.98
With Benjamin.
Leg 2:Distance4.000Time35:46.10Pace8:56.52
With Joseph, Jacob, Jenny, and Julia. Jenny turned around after 1.5 so she could run with William and Stephen.

White Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Dec 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	0.75	12.00

Fast Running Friend Workout - 2015-12-01 08:59:24
Workout Totals: Distance12.000Time1:35:45.50Pace7:58.79
Usual 12, except did a 3x0.25 down the canyon with Benjamin (72.9, 71.3, 68.9). Kids ran their usual distances.
Leg 1:Distance8.000Time1:03:01.40Pace7:52.68
With Benjamin.
Split 1:Distance4.735Time38:48.10Pace8:11.68 Cumilative:Distance4.735Time38:48.10Pace8:11.68
Split 2:Distance0.250Time1:12.90Pace4:51.60 Cumilative:Distance4.985Time40:01.00Pace8:01.64
Split 3:Distance0.500Time4:08.10Pace8:16.20 Cumilative:Distance5.485Time44:09.10Pace8:02.97
Split 4:Distance0.250Time1:11.30Pace4:45.20 Cumilative:Distance5.735Time45:20.40Pace7:54.35
Split 5:Distance0.375Time3:21.20Pace8:56.53 Cumilative:Distance6.110Time48:41.60Pace7:58.17
Split 6:Distance0.250Time1:08.90Pace4:35.60 Cumilative:Distance6.360Time49:50.50Pace7:50.20
Split 7:Distance1.640Time13:10.90Pace8:02.26 Cumilative:Distance8.000Time1:03:01.40Pace7:52.68

Leg 2:Distance4.000Time32:44.10Pace8:11.02
With Joseph, Jacob, Jenny, and Julia. Do not not remember who ran with William and Stephen today, I think Jenny again.

White Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Dec 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	0.75	12.00

Fast Running Friend Workout - 2015-12-02 07:46:12
Workout Totals: Distance12.000Time1:36:36.40Pace8:03.03
Kids ran their usual distances today. Benjamin and I did 3x0.25 down the canyon. Benjamin is on reduced mileage schedule due to school stress - only 8 a day without the second run. He is taking 4 senior level applied math classes, but that is not stressing him quite as bad as his technical writing class.
Leg 1:Distance8.000Time1:04:40.60Pace8:05.08
With Benjamin
Split 1:Distance4.735Time39:39.90Pace8:22.62 Cumilative:Distance4.735Time39:39.90Pace8:22.62
Split 2:Distance0.250Time1:09.60Pace4:38.40 Cumilative:Distance4.985Time40:49.50Pace8:11.37
Split 3:Distance0.500Time4:13.80Pace8:27.60 Cumilative:Distance5.485Time45:03.30Pace8:12.85
Split 4:Distance0.250Time1:08.90Pace4:35.60 Cumilative:Distance5.735Time46:12.20Pace8:03.38
Split 5:Distance0.375Time3:21.60Pace8:57.60 Cumilative:Distance6.110Time49:33.80Pace8:06.71
Split 6:Distance0.250Time1:06.90Pace4:27.60 Cumilative:Distance6.360Time50:40.70Pace7:58.10
Split 7:Distance1.640Time13:59.90Pace8:32.13 Cumilative:Distance8.000Time1:04:40.60Pace8:05.08

Leg 2:Distance4.000Time31:55.80Pace7:58.95
With Joseph, Jacob, Jenny, and Julia.

White Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Dec 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.12	0.00	0.00	0.00	13.12

Fast Running Friend Workout - 2015-12-03 08:16:20
Workout Totals: Distance13.125Time1:43:12.30Pace7:51.79
A little bit longer today. Sarah left her jacket at her turnaround, So I ran further with Jenny, Joseph, and Jacob to retrieve it. Otherwise usual distances for the kids.
Leg 1:Distance8.000Time1:01:18.20Pace7:39.77
With Benjamin.
Leg 2:Distance0.125Time1:15.00Pace10:00.00
With Matthew.
Leg 3:Distance5.000Time40:39.10Pace8:07.82
With Jenny, Joseph, and Jacob. Julia and Stephen ran the first 0.5 with us, then turned around.

White Crocs 2 Miles: 13.12

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Dec 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	0.75	12.00

Fast Running Friend Workout - 2015-12-04 06:57:38
Workout Totals: Distance12.000Time1:37:26.00Pace8:07.17
Felt tired today due to a lack of sleep lately. Benjamin and I did 3x0.25 down the canyon, otherwise kids ran their usual distances.
Leg 1:Distance4.000Time33:49.70Pace8:27.43
With Julia, Joseph, and Jacob.
Leg 2:Distance8.000Time1:03:36.30Pace7:57.04
With Benjamin.
Split 1:Distance4.735Time38:57.50Pace8:13.66 Cumilative:Distance4.735Time38:57.50Pace8:13.66
Split 2:Distance0.250Time1:07.20Pace4:28.80 Cumilative:Distance4.985Time40:04.70Pace8:02.39
Split 3:Distance0.500Time4:09.20Pace8:18.40 Cumilative:Distance5.485Time44:13.90Pace8:03.85
Split 4:Distance0.250Time1:09.70Pace4:38.80 Cumilative:Distance5.735Time45:23.60Pace7:54.91
Split 5:Distance0.375Time3:18.30Pace8:48.80 Cumilative:Distance6.110Time48:41.90Pace7:58.22
Split 6:Distance0.250Time1:09.00Pace4:36.00 Cumilative:Distance6.360Time49:50.90Pace7:50.27
Split 7:Distance1.640Time13:45.40Pace8:23.29 Cumilative:Distance8.000Time1:03:36.30Pace7:57.04

White Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Dec 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.00	0.00	0.00	0.00	20.00

Fast Running Friend Workout - 2015-12-05 09:32:12
Workout Totals: Distance10.205Time1:22:01.20Pace8:02.23
Benjamin took the Putnam exam today, so our schedule was a little different. I did get a total of 20 in over the course of the day. Today was a rare day when I was able to run with every one out of my eight regularly running children. Benjamin did 10 with me in the evening, Jenny, Julia, Joseph, and Jacob 5, William 3, Stephen 1, Matthew 0.125.
Leg 1:Distance5.000Time39:08.10Pace7:49.62
With Jenny, Joseph, and Jacob.
Leg 2:Distance1.000Time8:24.70Pace8:24.70
With Stephen, William, and Julia.
Leg 3:Distance2.040Time17:33.00Pace8:36.18
With William, and Julia.
Leg 4:Distance2.040Time15:44.80Pace7:43.14
With Julia.
Leg 5:Distance0.125Time1:10.60Pace9:24.80
With Matthew.

Fast Running Friend Workout - 2015-12-05 18:28:36
Workout Totals: Distance10.000Time1:17:12.60Pace7:43.26

Leg 1:Distance10.000Time1:17:12.60Pace7:43.26
With Benjamin in the dark.

White Crocs 2 Miles: 20.00

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Comments

From allie on Mon, Dec 14, 2015 at 11:25:36 from 24.99.46.55

"its difficulty is such that the median score is often zero or one (out of 120) despite being attempted by students specializing in mathematics."

this test sounds intense, but if you know your stuff it's probably a fun challenge. i hope it went well for him.

Sun, Dec 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.50	Nap Time: 1.00	Total Sleep Time: 8.50

Mon, Dec 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-12-07 07:58:32
Workout Totals: Distance12.040Time1:39:35.30Pace8:16.29
Matthew got a cough and Joseph had a sore throat so I put the kids on reduced mileage to allow their immune system to do its job. Joseph and Jacob did 2, Jenny 4, Julia 2, William 1, Stephen 1. Matthew was too sick to run.
Leg 1:Distance8.000Time1:05:06.20Pace8:08.27
With Benjamin.
Leg 2:Distance2.040Time16:54.30Pace8:17.21
With Jenny, Julia, Joseph, and Jacob.
Leg 3:Distance1.000Time9:04.60Pace9:04.60
With Jenny, and Stephen.
Leg 4:Distance1.000Time8:30.20Pace8:30.20
With Jenny and William.

White Crocs 2 Miles: 12.04

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

Tue, Dec 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.04	0.00	0.00	0.00	8.04

Fast Running Friend Workout - 2015-12-08 10:47:53
Workout Totals: Distance8.040Time1:03:33.80Pace7:54.35
Had a hard night with Matthew's cough. So today was reduced mileage for everybody including myself. The exceptions oddly were Stephen and Matthew. I figured it would be OK for Stephen to run his full mile - somehow cutting it to 0.5 did not feel right. Additionally Matthew insisted on going for a run, so I took him, and in spite of his cough he was able to run - a bit slower than normal, but steady and strong. I only ran 8 miles. Benjamin ran to school and back (total of 7.5 miles). Jenny did 4, Julia, Joseph, and Jacob 2, William and Stephen 1, Matthew 200 meters.
Leg 1:Distance2.040Time16:13.00Pace7:56.96
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance1.000Time9:11.40Pace9:11.40
With Jenny and Stephen.
Leg 3:Distance1.000Time8:17.10Pace8:17.10
With Jenny and William.
Leg 4:Distance4.000Time29:52.30Pace7:28.07
Alone.

White Crocs 2 Miles: 8.04

Night Sleep Time: 4.00	Nap Time: 0.00	Total Sleep Time: 4.00

Wed, Dec 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-12-09 08:25:43
Workout Totals: Distance12.000Time1:35:15.70Pace7:56.31
Total of 12. Joseph and Jacob seemed to be OK, so I had them try 4 today.
Leg 1:Distance8.000Time1:04:28.50Pace8:03.56
With Benjamin.
Leg 2:Distance4.000Time30:47.20Pace7:41.80
With Joseph and Jacob.

White Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Dec 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.16	0.00	0.00	0.00	12.16

Fast Running Friend Workout - 2015-12-10 08:44:37
Workout Totals: Distance12.165Time1:38:14.70Pace8:04.56
Continuation of emergency mode, trying to keep the kids and the parents healthy. Reduced mileage/speed for everybody in different degrees. Benjamin did 8, Jenny 4 (I think), Julia, Joseph, and Jacob 2, William and Stephen 1, Matthew 200 meters.
Leg 1:Distance8.000Time1:03:43.50Pace7:57.94
With Benjamin.
Leg 2:Distance2.040Time16:11.00Pace7:55.98
With Jenny, Julia, Joseph, and Jacob.
Leg 3:Distance1.000Time9:28.20Pace9:28.20
With Stephen.
Leg 4:Distance1.000Time7:34.90Pace7:34.90
With William.
Leg 5:Distance0.125Time1:17.10Pace10:16.80
With Matthew.

White Crocs 2 Miles: 12.16

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Dec 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.36	0.00	0.00	0.75	12.11

Fast Running Friend Workout - 2015-12-11 09:05:36
Workout Totals: Distance12.105Time1:35:55.80Pace7:55.49
Do not remember much except that Benjamin and I did 3x0.25. Good thing Fast Running Friend remembered the times.
Leg 1:Distance6.925Time54:37.70Pace7:53.31
Did 3x0.25 down the canyon with Benjamin.
Split 1:Distance5.300Time43:16.00Pace8:09.81 Cumilative:Distance5.300Time43:16.00Pace8:09.81
Split 2:Distance0.250Time1:13.90Pace4:55.60 Cumilative:Distance5.550Time44:29.90Pace8:01.06
Split 3:Distance0.500Time4:19.80Pace8:39.60 Cumilative:Distance6.050Time48:49.70Pace8:04.25
Split 4:Distance0.250Time1:17.50Pace5:10.00 Cumilative:Distance6.300Time50:07.20Pace7:57.33
Split 5:Distance0.375Time3:19.40Pace8:51.73 Cumilative:Distance6.675Time53:26.60Pace8:00.39
Split 6:Distance0.250Time1:11.10Pace4:44.40 Cumilative:Distance6.925Time54:37.70Pace7:53.31

Leg 2:Distance1.640Time13:16.50Pace8:05.67
Cool-down.
Leg 3:Distance2.040Time16:20.40Pace8:00.59
With Joseph and Jacob (I think).
Leg 4:Distance1.500Time11:41.20Pace7:47.47
Alone.

White Crocs 2 Miles: 12.11

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Dec 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.00	0.00	0.00	0.00	15.00

Fast Running Friend Workout - 2015-12-12 10:43:07
Workout Totals: Distance15.000Time1:55:52.70Pace7:43.51
Total of 15. 10 in the morning, 5 at night. Crazy day, went to pick up a car in Huntington so Benjamin and Jenny could actually cash out on their earned driving privileges. Found a Ford Focus 2006 with 117K miles for $2200 - figured it was a good deal. Kids were still on reduced mileage. Benjamin did 10, Jenny 4, Julia 2, Jacob 2, Joseph 3, William and Stephen 1, Matthew 200 meters.
Leg 1:Distance1.000Time7:28.40Pace7:28.40
With Benjamin.
Leg 2:Distance3.000Time23:23.60Pace7:47.87
With Benjamin, Jenny, and Joseph. Julia and Jacob ran the first mile with us then turned around.
Leg 3:Distance6.000Time47:57.30Pace7:59.55
With Benjamin.
Leg 4:Distance2.500Time17:37.20Pace7:02.88
To the pet store to get the guinea pig food.
Leg 5:Distance2.500Time19:26.20Pace7:46.48
Back from the pet store with the guinea pig food which slowed me down.

White Crocs 2 Miles: 15.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Dec 13, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest of sorts. Stephen, Julia, and Mary were sick, so Sarah stayed home with them. I went to the Sacrament meeting with the healthy kids, then left Benjamin and Jenny in charge, and came home to help Sarah.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Dec 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-12-14 08:40:49
Workout Totals: Distance12.000Time1:35:54.20Pace7:59.52
12 total. Benjamin did 8, Jenny 2, Julia 2, Joseph and Jacob 1, William 1, Stephen 0.5, Matthew 200 meters. Joseph, Jacob, and Stephen got hit with coughs, William looked like he was getting something, but did not get anything noticeable. Lots of snow today, so slow pace, but I was able to speed up towards the end as it melted some.
Leg 1:Distance4.000Time33:23.00Pace8:20.75
With Benjamin.
Leg 2:Distance1.000Time8:10.50Pace8:10.50
With Joseph, Jacob, and Benjamin.
Leg 3:Distance1.000Time9:16.60Pace9:16.60
With William and Benjamin.
Leg 4:Distance6.000Time45:04.10Pace7:30.68
With Benjamin and Jenny for the first 1 mile, then they turned around.

White Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Dec 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-12-15 08:39:48
Workout Totals: Distance12.040Time1:37:19.00Pace8:04.97
Another illness/stress recovery/management day. Kids are getting better, though. Total of 12 for me. Benjamin did 8, Jenny 4, I think, Julia 2, Joseph and Jacob 2, William 1, Stephen 1, Matthew 200 meters.
Leg 1:Distance5.000Time38:48.60Pace7:45.72
With Benjamin.
Leg 2:Distance3.000Time24:41.30Pace8:13.77
With Benjamin and Jenny.
Leg 3:Distance1.000Time9:56.00Pace9:56.00
With Stephen.
Leg 4:Distance1.000Time8:24.10Pace8:24.10
With William.
Leg 5:Distance2.040Time15:29.00Pace7:35.39
Alone.

White Crocs 2 Miles: 12.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Dec 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.00	0.00	0.00	12.12

Fast Running Friend Workout - 2015-12-16 09:15:06
Workout Totals: Distance12.120Time1:40:40.40Pace8:18.38
Slippery in the morning, but was OK in the afternoon. I did the first 8 in the morning, and then 4 more later. Benjamin did 8, other kids were still in the recovery mode, still not yet at full mileage except for Stephen and Matthew. Sarah turned 40 today, now in the master's division. What is remarkable is that after giving birth to nine children she is more fit than when we got married, and near her life-time best. And, of course, she fits into her wedding dress.
Leg 1:Distance8.120Time1:09:00.80Pace8:29.95
With Benjamin
Leg 2:Distance4.000Time31:39.60Pace7:54.90
Alone for the first 3, then the last mile with Sarah.

White Crocs 2 Miles: 12.12

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Dec 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-12-17 09:58:20
Workout Totals: Distance12.000Time1:37:20.30Pace8:06.69
Total of 12. Benjamin did 8, Jenny 5, Julia 2, Joseph and Jacob 3, William 2, Stephen 1, Matthew 200 meters.
Leg 1:Distance8.000Time1:05:17.20Pace8:09.65
With Benjamin. I think Jenny ran the first 1.5 with us.
Leg 2:Distance3.000Time24:22.80Pace8:07.60
With Joseph and Jacob.
Leg 3:Distance1.000Time7:40.30Pace7:40.30
Alone.

White Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Dec 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.55	0.00	1.50	0.00	12.05

Fast Running Friend Workout - 2015-12-18 09:34:17
Workout Totals: Distance12.050Time1:33:55.10Pace7:47.64
Kids are getting back to their regular distances. I still kept Benjamin on the lower mileage, though, but we did a pickup today for 1.5 at 5:50 pace. Total of 12 for me.
Leg 1:Distance8.000Time1:01:31.50Pace7:41.44
With Benjamin.
Split 1:Distance5.500Time44:15.70Pace8:02.85 Cumilative:Distance5.500Time44:15.70Pace8:02.85
Distance.
Split 2:Distance1.500Time8:44.10Pace5:49.40 Cumilative:Distance7.000Time52:59.80Pace7:34.26
Pickup.
Split 3:Distance1.000Time8:31.70Pace8:31.70 Cumilative:Distance8.000Time1:01:31.50Pace7:41.44
Cool-down.

Leg 2:Distance3.050Time25:28.00Pace8:20.98
With Julia. Joseph and Jacob ran the first 2 - they had run 2 earlier.
Leg 3:Distance1.000Time6:55.60Pace6:55.60
Alone.

White Crocs 2 Miles: 12.05

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Dec 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.50	0.00	1.50	0.00	15.00

Fast Running Friend Workout - 2015-12-19 09:12:36
Workout Totals: Distance15.000Time2:00:52.50Pace8:03.50
Almost out of the woods. I did a total of 15. Benjamin did 12, Jenny 5.4, Julia 3, Joseph and Jacob 4, William 3, Stephen 1, Matthew 200 meters. Benjamin and I did the same 1.5 pickup at 5:42 pace.
Leg 1:Distance5.700Time43:27.20Pace7:37.40
With Benjamin and Jenny. We ran ahead on the pickup, then turned around and came back to meet her.
Split 1:Distance2.900Time24:16.50Pace8:22.24 Cumilative:Distance2.900Time24:16.50Pace8:22.24
Warm-up.
Split 2:Distance1.500Time8:33.90Pace5:42.60 Cumilative:Distance4.400Time32:50.40Pace7:27.82
Pickup.
Split 3:Distance1.300Time10:36.80Pace8:09.85 Cumilative:Distance5.700Time43:27.20Pace7:37.40
Back to the house.

Leg 2:Distance4.000Time31:42.60Pace7:55.65
With Benjamin, Joseph and Jacob.
Leg 3:Distance1.000Time9:00.90Pace9:00.90
With Benjamin and Stephen.
Leg 4:Distance3.000Time26:32.00Pace8:50.67
With William.
Leg 5:Distance1.300Time10:09.80Pace7:49.08
Alone.

White Crocs 2 Miles: 15.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Dec 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. This time all of us made it, and were able to go to the classes. We are almost 100% recovered health-wise.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Mon, Dec 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2015-12-21 09:56:12
Workout Totals: Distance13.000Time1:42:06.00Pace7:51.23
Total of 13. Benjamin did 9, Jenny 5, Julia 3, Joseph and Jacob 4, William 2, Stephen 1, Matthew 200 meters. Benjamin and I ran into Jason Lynch from UVU and ran with him for a few miles.
Leg 1:Distance9.000Time1:10:18.30Pace7:48.70
With Benjamin.
Leg 2:Distance4.000Time31:47.70Pace7:56.93
With Joseph and Jacob.

White Crocs 2 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Dec 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-12-22 10:08:30
Workout Totals: Distance12.000Time1:40:52.90Pace8:24.41
Another crazy day. Total of 12. Lots of snow and slush. Mary threw up, then Matthew and Stephen. Mary stayed up most of the night. Sarah and I took turns. I finally got her to calm down with the help of a Russian cartoon Nu Pogodi which she watched happily for two hours. Matthew did not run. Stephen ran 1 mile earlier. William did 2, Jenny 5, Julia 3, Joseph and Jacob 4, Benjamin 10. I retired my old Crocs after the first 8 miles, and ran the remaining 4 in new ones.
Leg 1:Distance8.000Time1:07:34.90Pace8:26.86
With Benjamin
Leg 2:Distance4.000Time33:18.00Pace8:19.50

White Crocs 2 Miles: 8.00	Black Crocs 2 Miles: 4.00

Night Sleep Time: 4.00	Nap Time: 0.00	Total Sleep Time: 4.00

Wed, Dec 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-12-23 10:23:31
Workout Totals: Distance12.040Time1:41:25.00Pace8:25.40
Another crazy day. Lots of snow. Plowed the trail. ATV ran out of gas. I went to Costco to get gas. Forgot the wallet. Came back, got the wallet, got gas, got the ATV to run. Kids are recovering from being sick. Stephen and Matthew did not run today, Benjamin did 10, Jenny 5, Julia 3, Joseph and Jacob 3, William 2. I somehow managed to get in 12.
Leg 1:Distance3.000Time26:20.00Pace8:46.67
With Jenny, Julia, Joseph, Jacob, and Benjamin.
Leg 2:Distance7.000Time58:55.00Pace8:25.00
With Benjamin. Jenny and William joined us for the first mile.
Leg 3:Distance2.040Time16:10.00Pace7:55.49
Alone.

Black Crocs 2 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Thu, Dec 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-12-24 11:29:42
Workout Totals: Distance12.040Time1:37:24.40Pace8:05.42
Merry Christmas Eve! We are getting back to normal more or less, except there is a lot of snow now. I did my usual 12, Kids ran their usual distances except for Joseph (2), and Julia (3).
Leg 1:Distance4.000Time31:01.90Pace7:45.48
With Jacob. Benjamin and Joseph ran the first mile, then turned around. Jenny ran the first 1.5. Joseph was having stomach issues today.
Leg 2:Distance2.040Time17:48.60Pace8:43.82
With Benjamin. He was having some stomach issues as well, so we just ran a little bit and then waited for his stomach to settle.
Leg 3:Distance6.000Time48:33.90Pace8:05.65
More with Benjamin after letting the stomach issues settle themselves.

Black Crocs 2 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Fri, Dec 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.22	0.00	0.00	0.00	12.22

Fast Running Friend Workout - 2015-12-25 09:19:37
Workout Totals: Distance12.225Time1:48:16.70Pace8:51.43
Merry Christmas to all! You can see that it was indeed white as evidenced by our slow pace today. I plowed the snow before we went but there was only so much I could do. We were able to run our usual distances, though, except for Julia who ran only 3. Benjamin in the spirit of Christmas and Matthew 5:41 "And whosoever shall compel thee to go a mile, go with him twain", ran one more mile than he was supposed to and ended up with 11.
Leg 1:Distance1.020Time11:22.00Pace11:08.63
With Jenny and William.
Leg 2:Distance3.000Time26:45.00Pace8:55.00
With Jenny and Benjamin.
Leg 3:Distance2.040Time17:42.80Pace8:40.98
With Benjamin.
Leg 4:Distance4.000Time34:56.90Pace8:44.23
With Joseph and Jacob. Julia ran the first 1.5.
Leg 5:Distance2.040Time16:10.60Pace7:55.78
With Benjamin.
Leg 6:Distance0.125Time1:19.40Pace10:35.20
With Matthew.

Black Crocs 2 Miles: 12.22

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sat, Dec 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.12	0.00	0.00	0.00	15.12

Fast Running Friend Workout - 2015-12-26 09:37:03
Workout Totals: Distance15.125Time2:06:28.30Pace8:21.71
15 total. Very slow due to slippery surfaces. Joseph and Jacob did 4, Jenny 5, Julia 3, William 2, Stephen 1, Matthew 200 meters, Benjamin 12.
Leg 1:Distance4.000Time34:36.10Pace8:39.02
With Benjamin, Joseph and Jacob.
Leg 2:Distance1.000Time9:24.40Pace9:24.40
With William, Stephen, Jenny and Benjamin.
Leg 3:Distance3.000Time25:16.90Pace8:25.63
With Julia and Benjamin.
Leg 4:Distance4.000Time33:01.00Pace8:15.25
With Benjamin.
Leg 5:Distance0.125Time1:11.10Pace9:28.80
With Matthew.
Leg 6:Distance3.000Time22:58.80Pace7:39.60
Alone.

Black Crocs 2 Miles: 15.12

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Sun, Dec 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 7.00	Nap Time: 1.00	Total Sleep Time: 8.00

Mon, Dec 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.32	0.00	0.00	0.93	12.25

Fast Running Friend Workout - 2015-12-28 15:12:58
Workout Totals: Distance12.250Time1:35:53.20Pace7:49.65
Busy day at work today. Did not get out for a run until the afternoon. All kids had run by that time (Benjamin at Sarah's parent's house in West Valley) except Joseph, Jacob, and Matthew. Ran 4 with Joseph and Jacob, then did 6x0.155 hill repeats, and 6 more for distance. Kids ran their usual distances for the most part today except Jenny did only 4 due to piriformis pain. I felt out of shape on the hill repeats. Will do more of those to get back in shape.
Leg 1:Distance4.000Time33:03.40Pace8:15.85
With Joseph and Jacob.
Leg 2:Distance2.250Time17:13.90Pace7:39.51
Hill repeats.
Split 1:Distance0.220Time1:43.90Pace7:52.27 Cumilative:Distance0.220Time1:43.90Pace7:52.27
Split 2:Distance0.155Time0:51.40Pace5:31.61 Cumilative:Distance0.375Time2:35.30Pace6:54.13
Split 3:Distance0.220Time1:57.60Pace8:54.55 Cumilative:Distance0.595Time4:32.90Pace7:38.66
Split 4:Distance0.155Time0:51.20Pace5:30.32 Cumilative:Distance0.750Time5:24.10Pace7:12.13
Split 5:Distance0.220Time1:54.90Pace8:42.27 Cumilative:Distance0.970Time7:19.00Pace7:32.58
Split 6:Distance0.155Time0:50.70Pace5:27.10 Cumilative:Distance1.125Time8:09.70Pace7:15.29
Split 7:Distance0.220Time2:07.10Pace9:37.73 Cumilative:Distance1.345Time10:16.80Pace7:38.59
Split 8:Distance0.155Time0:51.30Pace5:30.97 Cumilative:Distance1.500Time11:08.10Pace7:25.40
Split 9:Distance0.220Time2:11.20Pace9:56.36 Cumilative:Distance1.720Time13:19.30Pace7:44.71
Split 10:Distance0.155Time0:53.10Pace5:42.58 Cumilative:Distance1.875Time14:12.40Pace7:34.61
Split 11:Distance0.220Time2:08.20Pace9:42.73 Cumilative:Distance2.095Time16:20.60Pace7:48.07
Split 12:Distance0.155Time0:53.30Pace5:43.87 Cumilative:Distance2.250Time17:13.90Pace7:39.51

Leg 3:Distance6.000Time45:35.90Pace7:35.98
Distance.

Black Crocs 2 Miles: 12.25

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Tue, Dec 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-12-29 11:13:21
Workout Totals: Distance12.000Time1:40:45.60Pace8:23.80
12 total. Kids ran their usual distances. Slippery day.
Leg 1:Distance4.000Time33:54.20Pace8:28.55
With Joseph and Jacob.
Leg 2:Distance8.000Time1:06:51.40Pace8:21.43
Ran into Scott Hillman and did most of this part with him.

Black Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Wed, Dec 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.32	0.00	0.00	0.93	12.25

Fast Running Friend Workout - 2015-12-30 11:10:21
Workout Totals: Distance12.250Time1:40:26.20Pace8:11.93
12.25 total. Usual distances for the kids. Did a speed workout. Benjamin was still at Sarah's parents house in West Valley. I did a speed workout on the hill by the house - the only place I could find that was dry. It went better than on Monday.
Leg 1:Distance4.000Time34:18.50Pace8:34.62
With Joseph and Jacob.
Leg 2:Distance2.250Time17:26.80Pace7:45.24
Hill workout.
Split 1:Distance0.220Time1:41.90Pace7:43.18 Cumilative:Distance0.220Time1:41.90Pace7:43.18
Split 2:Distance0.155Time0:50.90Pace5:28.39 Cumilative:Distance0.375Time2:32.80Pace6:47.47
Split 3:Distance0.220Time2:01.60Pace9:12.73 Cumilative:Distance0.595Time4:34.40Pace7:41.18
Split 4:Distance0.155Time0:50.50Pace5:25.81 Cumilative:Distance0.750Time5:24.90Pace7:13.20
Split 5:Distance0.220Time2:09.30Pace9:47.73 Cumilative:Distance0.970Time7:34.20Pace7:48.25
Split 6:Distance0.155Time0:50.50Pace5:25.81 Cumilative:Distance1.125Time8:24.70Pace7:28.62
Split 7:Distance0.220Time2:06.70Pace9:35.91 Cumilative:Distance1.345Time10:31.40Pace7:49.44
Split 8:Distance0.155Time0:50.10Pace5:23.23 Cumilative:Distance1.500Time11:21.50Pace7:34.33
Split 9:Distance0.220Time2:09.20Pace9:47.27 Cumilative:Distance1.720Time13:30.70Pace7:51.34
Split 10:Distance0.155Time0:50.50Pace5:25.81 Cumilative:Distance1.875Time14:21.20Pace7:39.31
Split 11:Distance0.220Time2:16.90Pace10:22.27 Cumilative:Distance2.095Time16:38.10Pace7:56.42
Split 12:Distance0.155Time0:48.70Pace5:14.19 Cumilative:Distance2.250Time17:26.80Pace7:45.24

Leg 3:Distance6.000Time48:40.90Pace8:06.82
Distance alone.

Black Crocs 2 Miles: 12.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Dec 31, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-12-31 09:54:12
Workout Totals: Distance12.040Time1:36:17.70Pace7:59.88
Benjamin is back. He ran 10 today. Told me about his run at the Olympic Oval on Monday. He thought the track was only 400 meters instead of 442. So he ran what he thought was 10 miles in 1:14:38 wondering why his legs felt so beat up from only 7:30 or so per mile. Turned out he ran 6:47 pace and for 11 miles instead of 10. I did 12, kids ran their usual distances.
Leg 1:Distance4.000Time33:54.70Pace8:28.68
With Benjamin, Jenny, Julia, Joseph, and Jacob. I think Jenny and/or Julia turned around early so they could run with William and Stephen.
Leg 2:Distance6.000Time46:36.50Pace7:46.08
With Benjamin.
Leg 3:Distance2.040Time15:46.50Pace7:43.97
Alone.

Black Crocs 2 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3646.15	71.50	231.63	113.03	4062.31

White Crocs 1 Miles: 1650.32	Black Crocs Miles: 7.04	Nike Double Stroller Miles: 71.46	White Crocs 2 Miles: 1695.28	Saucony Type A Miles: 1.80	Black Crocs 2 Miles: 103.96

Night Sleep Time: 1963.00	Nap Time: 118.00	Total Sleep Time: 2081.00

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