Breaking the Wall

SLC 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:

Click to donate

to Ukraine's Armed Forces

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
3387.86	85.08	331.10	88.60	3892.64

Black Crocs 2 Miles: 2500.39	White Crocs 2 Miles: 16.50	Nike Double Stroller Miles: 16.57	Khaki Crocs 1 Miles: 1046.69	Saucony Type A Miles: 21.08	Camouflage Crocs 1 Miles: 226.08

Night Sleep Time: 966.50	Nap Time: 39.30	Total Sleep Time: 1005.80

Fri, Jan 01, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.11	0.00	0.00	0.92	12.03

Fast Running Friend Workout - 2016-01-01 10:51:33
Workout Totals: Distance12.035Time1:39:53.80Pace8:18.03
Total of 12. Benjamin did 10 including the hill workout. We did 6x0.155 up the hill by our house which is 6% grade for the first third, 3% grade for the second, and back to 6% for the last third. I made an improvement and was able to keep all of the intervals under 50 seconds, so around 5:20 or a little faster. Benjamin stayed with me for the first two, then ran on his own hitting the splits in the range between 41 and 43 seconds, so around 4:25-4:40 pace. Julia joined us for a couple of those. On one she sprinted for as long as she could keep up with me, which was about 60 meters. On the others she went her own pace hitting them in 1:03 and 1:04, about 6:50 pace. Otherwise kids did their usual runs. I was able to run with all of the running kids today, which is now everybody except Mary.
Leg 1:Distance3.000Time23:37.00Pace7:52.33
With Joseph, Jacob, Jenny, and Benjamin.
Leg 2:Distance0.780Time5:48.70Pace7:27.05
Start of the hill workout with Benjamin.
Split 1:Distance0.220Time1:43.40Pace7:50.00 Cumilative:Distance0.220Time1:43.40Pace7:50.00
Split 2:Distance0.155Time0:49.60Pace5:20.00 Cumilative:Distance0.375Time2:33.00Pace6:48.00
Split 3:Distance0.220Time2:09.70Pace9:49.55 Cumilative:Distance0.595Time4:42.70Pace7:55.13
Split 4:Distance0.155Time0:48.80Pace5:14.84 Cumilative:Distance0.750Time5:31.50Pace7:22.00
Split 5:Distance0.030Time0:17.20Pace9:33.33 Cumilative:Distance0.780Time5:48.70Pace7:27.05

Leg 3:Distance1.000Time9:35.30Pace9:35.30
Took a break from the workout to run with the little kids. This one was with Stephen.
Leg 4:Distance1.000Time7:59.60Pace7:59.60
With William.
Leg 5:Distance1.465Time11:44.90Pace8:01.16
Finished the workout with Benjamin and Julia.
Split 1:Distance0.190Time1:42.70Pace9:00.53 Cumilative:Distance0.190Time1:42.70Pace9:00.53
Split 2:Distance0.155Time0:48.80Pace5:14.84 Cumilative:Distance0.345Time2:31.50Pace7:19.13
Split 3:Distance0.220Time2:10.20Pace9:51.82 Cumilative:Distance0.565Time4:41.70Pace8:18.58
Split 4:Distance0.155Time0:49.60Pace5:20.00 Cumilative:Distance0.720Time5:31.30Pace7:40.14
Split 5:Distance0.220Time2:11.70Pace9:58.64 Cumilative:Distance0.940Time7:43.00Pace8:12.55
Split 6:Distance0.150Time0:49.60Pace5:30.67 Cumilative:Distance1.090Time8:32.60Pace7:50.28
Split 7:Distance0.220Time2:22.80Pace10:49.09 Cumilative:Distance1.310Time10:55.40Pace8:20.31
Split 8:Distance0.155Time0:49.50Pace5:19.35 Cumilative:Distance1.465Time11:44.90Pace8:01.16

Leg 6:Distance2.750Time24:58.40Pace9:04.87
With Benjamin.
Leg 7:Distance2.040Time16:09.90Pace7:55.44
Alone.

Black Crocs 2 Miles: 12.03

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

Sat, Jan 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.08	0.00	0.00	0.00	16.08

Fast Running Friend Workout - 2016-01-02 10:22:25
Workout Totals: Distance16.080Time2:06:25.50Pace7:51.74
Total of 16. Was able to run with all of the kids today except for Stephen. Benjamin did 14, Jenny, Joseph, and Jacob 5, Julia 3, Stephen 1, William 3, Matthew 200 meters.
Leg 1:Distance2.040Time18:29.60Pace9:03.92
With William.
Leg 2:Distance3.000Time25:03.60Pace8:21.20
With Joseph, Jacob, and Jenny, and Julia.
Leg 3:Distance9.000Time1:07:01.50Pace7:26.83
With Benjamin.
Leg 4:Distance2.040Time15:50.80Pace7:46.08
Alone.

Black Crocs 2 Miles: 16.08

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

Sun, Jan 03, 2016

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: 1.00	Total Sleep Time: 9.00

Mon, Jan 04, 2016

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 - 2016-01-04 17:53:46
Workout Totals: Distance12.000Time1:35:43.50Pace7:58.62
Total of 12. Usual distances for the kids. Benjamin started the Winter semester. He ran 8+4.
Leg 1:Distance8.000Time1:02:56.30Pace7:52.04
With Benjamin.
Leg 2:Distance4.000Time32:47.20Pace8:11.80
With Joseph and Jacob.

Black Crocs 2 Miles: 12.00

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

Tue, Jan 05, 2016

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 - 2016-01-05 06:54:26
Workout Totals: Distance14.000Time1:51:37.20Pace7:58.37
New running schedule of sorts. Benjamin has to get up earlier to get to class. So I ended up doing 10 with him and then 4 with Joseph and Jacob. Jenny ran with William and Stephen. I think Julia joined us for part of the run. In any case everybody is still running their usual distances except I am running 14 instead of 12.
Leg 1:Distance10.000Time1:18:25.00Pace7:50.50
With Benjamin
Leg 2:Distance4.000Time33:12.20Pace8:18.05
With Joseph and Jacob

Black Crocs 2 Miles: 14.00

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

Wed, Jan 06, 2016

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

Fast Running Friend Workout - 2016-01-06 06:48:49
Workout Totals: Distance14.140Time1:51:24.90Pace7:52.77
More or less a usual day on the new schedule. Total of 14 for me. Stephen ended up with 2 because his first one was too slow, so I thought he might do better on retry, but he did not. So I have a new schedule for him - 9:20 or faster - two fruit snacks, 9:21 - 9:40 - one fruit snack, slower than 9:40 - one more mile and then fruit snacks based on that one.
Leg 1:Distance10.100Time1:15:33.60Pace7:28.87
With Benjamin.
Leg 2:Distance1.000Time9:46.00Pace9:46.00
With Stephen.
Leg 3:Distance1.000Time9:56.20Pace9:56.20
One more with Stephen.
Leg 4:Distance2.040Time16:09.10Pace7:55.05
With Joseph and Jacob.

Black Crocs 2 Miles: 14.14

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

Thu, Jan 07, 2016

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 - 2016-01-07 06:48:40
Workout Totals: Distance14.000Time1:50:02.20Pace7:51.59
Total of 14 for me. Usual runs for the kids.
Leg 1:Distance10.000Time1:18:20.60Pace7:50.06
With Benjamin.
Leg 2:Distance4.000Time31:41.60Pace7:55.40
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

Fri, Jan 08, 2016

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 - 2016-01-08 06:48:59
Workout Totals: Distance14.000Time1:51:40.80Pace7:58.63
Another regular day. 14 total for me.
Leg 1:Distance10.000Time1:19:01.70Pace7:54.17
With Benjamin.
Leg 2:Distance4.000Time32:39.10Pace8:09.77
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

Sat, Jan 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.50	0.00	2.50	0.00	16.00

Fast Running Friend Workout - 2016-01-09 09:51:21
Workout Totals: Distance16.000Time2:01:00.90Pace7:33.81
Total of 16. Benjamin did 15. We did a 2.5 tempo down the canyon some distance into it. Joseph, Jacob, and Jenny did 5, Julia 3, William 2, Stephen 1. Matthew has not run yet, but will run 200 meters later today. Joseph was having some mental issues. He keeps getting freaked out by imagining that Jacob is going to drop him and then starts howling and groaning in panic as he runs. Today I had Benjamin with me, so I decided to try something new. I told Benjamin to stay with Joseph, and I would stay with Jacob. I told Jacob to give it a good push and not be afraid to challenge Joseph - figuring if the pace got to sub-7:00 Joseph might realize that the most pleasant way to stay ahead of Jacob is to just run. Well, we warmed up for 0.5 with the whole gang William and older, then to 1.5 with Julia, then they were free to go as fast as they wanted. The pace got up to sub-7:00 and to my surprise Joseph could keep it just fine in spite of all the howling along the way. Then he and Benjamin stopped to have a brother to brother talk, while Jacob and I went ahead. Afterwards Joseph's run went better, although he ended up with a slower time than Jacob - which does not normally happen when they are together. But Joseph's time was still faster than what he has been doing lately.
Leg 1:Distance1.000Time9:10.10Pace9:10.10
With Stephen.
Leg 2:Distance4.000Time30:43.50Pace7:40.88
With Jacob.
Leg 3:Distance0.375Time2:37.70Pace7:00.53
Back to meet Benjamin and Joseph and back with them.
Leg 4:Distance10.000Time1:13:58.30Pace7:23.83
With Benjamin. We did a 2.5 tempo down the canyon in 14:21 (5:44 pace).
Split 1:Distance5.220Time41:19.90Pace7:55.08 Cumilative:Distance5.220Time41:19.90Pace7:55.08
Split 2:Distance2.500Time14:21.90Pace5:44.76 Cumilative:Distance7.720Time55:41.80Pace7:12.88
Split 3:Distance2.280Time18:16.50Pace8:00.92 Cumilative:Distance10.000Time1:13:58.30Pace7:23.83

Leg 5:Distance0.625Time4:31.30Pace7:14.08
Extra distance.

Black Crocs 2 Miles: 16.00

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

Sun, Jan 10, 2016

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, Jan 11, 2016

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 - 2016-01-11 06:52:18
Workout Totals: Distance14.000Time1:46:52.30Pace7:38.02
Total of 14. Kids ran their usual distances. I had Joseph and Jacob do a tempo run of sorts to prepare for the 5 K. Joseph ran the last 2 miles in 13:34, Jacob 13:42.
Leg 1:Distance10.000Time1:16:56.00Pace7:41.60
With Benjamin.
Leg 2:Distance4.000Time29:56.30Pace7:29.07
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

Tue, Jan 12, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	2.00	0.00	14.04

Fast Running Friend Workout - 2016-01-12 06:46:42
Workout Totals: Distance14.040Time1:50:24.70Pace7:51.84
14 total. Usual distances for the kids. Benjamin and I did a 2 mile tempo run. His target was 5:00 pace, and he hit it pretty much right on - 9:59, splits of 5:00 and 4:59. My target was 5:40. I ran the first mile in 5:27 and thought I could do another one like that, but the cold air in combination with the lack of fitness got to me and I slowed down to 5:36 on the second mile.
Leg 1:Distance5.720Time46:55.20Pace8:12.17
Warm-up with Benjamin.
Leg 2:Distance2.000Time11:03.30Pace5:31.65
Tempo run.
Leg 3:Distance2.320Time19:35.70Pace8:26.77
Cool-down.
Leg 4:Distance4.000Time32:50.50Pace8:12.62
With Joseph and Jacob. I think Jenny, William, and Julia ran parts.

Black Crocs 2 Miles: 14.04

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

Wed, Jan 13, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	1.00	0.00	14.00

Fast Running Friend Workout - 2016-01-13 06:51:56
Workout Totals: Distance14.000Time1:50:27.20Pace7:53.37
Total of 14. Usual distances for the kids. Benjamin and I had a friend join us. His name is Daniel.
Leg 1:Distance6.720Time54:32.00Pace8:06.90
With Benjamin and Daniel Torres.
Leg 2:Distance1.000Time5:45.90Pace5:45.90
Pickup mile to test Daniel's fitness.
Leg 3:Distance2.280Time18:26.00Pace8:05.09
Back to the house with Benjamin and Daniel.
Leg 4:Distance4.000Time31:43.30Pace7:55.82
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

Thu, Jan 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	1.00	0.00	0.93	10.43

Fast Running Friend Workout - 2016-01-14 06:51:17
Workout Totals: Distance10.427Time1:24:44.00Pace8:07.58
Total of a little over 10. Kids ran usual distances. I did the hill workout with Benjamin - 6 x 0.155 over by the house. Joseph and Jacob did 1 mile pickup in the middle of their run - Joseph 6:06, Jacob 6:08.
Leg 1:Distance3.000Time24:47.90Pace8:15.97
With Benjamin.
Leg 2:Distance2.327Time18:33.30Pace7:58.43
Hill workout.
Split 1:Distance0.220Time1:51.00Pace8:24.55 Cumilative:Distance0.220Time1:51.00Pace8:24.55
Split 2:Distance0.155Time0:49.00Pace5:16.13 Cumilative:Distance0.375Time2:40.00Pace7:06.67
Split 3:Distance0.220Time2:09.90Pace9:50.45 Cumilative:Distance0.595Time4:49.90Pace8:07.23
Split 4:Distance0.155Time0:49.00Pace5:16.13 Cumilative:Distance0.750Time5:38.90Pace7:31.87
Split 5:Distance0.297Time2:22.60Pace8:00.13 Cumilative:Distance1.047Time8:01.50Pace7:39.89
Split 6:Distance0.155Time0:49.30Pace5:18.06 Cumilative:Distance1.202Time8:50.80Pace7:21.60
Split 7:Distance0.220Time2:24.70Pace10:57.73 Cumilative:Distance1.422Time11:15.50Pace7:55.04
Split 8:Distance0.155Time0:48.70Pace5:14.19 Cumilative:Distance1.577Time12:04.20Pace7:39.23
Split 9:Distance0.220Time2:27.70Pace11:11.36 Cumilative:Distance1.797Time14:31.90Pace8:05.20
Split 10:Distance0.155Time0:48.10Pace5:10.32 Cumilative:Distance1.952Time15:20.00Pace7:51.31
Split 11:Distance0.220Time2:25.70Pace11:02.27 Cumilative:Distance2.172Time17:45.70Pace8:10.65
Split 12:Distance0.155Time0:47.60Pace5:07.10 Cumilative:Distance2.327Time18:33.30Pace7:58.43

Leg 3:Distance4.000Time32:16.60Pace8:04.15
With Joseph, Jacob, and Benjamin.
Split 1:Distance2.000Time17:27.20Pace8:43.60 Cumilative:Distance2.000Time17:27.20Pace8:43.60
Split 2:Distance1.000Time6:08.80Pace6:08.80 Cumilative:Distance3.000Time23:36.00Pace7:52.00
Split 3:Distance1.000Time8:40.60Pace8:40.60 Cumilative:Distance4.000Time32:16.60Pace8:04.15

Leg 4:Distance1.100Time9:06.20Pace8:16.55
Extra distance.

Black Crocs 2 Miles: 10.43

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

Fri, Jan 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.90	0.00	0.90	0.00	10.80

Fast Running Friend Workout - 2016-01-15 05:12:08
Workout Totals: Distance10.800Time1:16:28.00Pace7:04.81
Trip to San Francisco today to visit Twitter. Got the run in creatively. Kids ran their usual distances at home.
Leg 1:Distance4.400Time33:32.00Pace7:37.27
To the Front Runner station.
Leg 2:Distance0.750Time5:35.50Pace7:27.33
Transportation through the SLC airport.
Split 1:Distance0.750Time5:35.50Pace7:27.33 Cumilative:Distance0.750Time5:35.50Pace7:27.33
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.750Time5:35.50Pace7:27.33

Leg 3:Distance0.900Time4:49.10Pace5:21.22
Airport orienteering at SFO. The plane arrived late so I had only 7 minutes to get to the BART station and I was not 100% sure where it was. I just sprinted in a more or less random direction, asked the first official looking person where to go next, then repeated. It worked - I made the train.
Leg 4:Distance0.250Time1:40.00Pace6:40.00
Transportation in SF.
Leg 5:Distance0.250Time0:00.00Pace0:00.00
Transportation in SF.
Leg 6:Distance0.500Time3:24.70Pace6:49.40
SFO transportation.
Leg 7:Distance0.500Time3:04.90Pace6:09.80
SLC transportation.
Leg 8:Distance3.000Time22:36.70Pace7:32.23
Around the FrontRunner platform waiting for the train.
Leg 9:Distance0.250Time1:45.10Pace7:00.40
To meet Sarah near Orem Frontrunner station.

Black Crocs 2 Miles: 10.80

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

Sat, Jan 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.79	3.02	0.00	0.00	15.81

Fast Running Friend Workout - 2016-01-16 09:55:25
Workout Totals: Distance15.810Time2:00:11.30Pace7:36.12
Ran with the younger kids, they did a 3 mile time trial down the canyon. There was a lot of snow, so we started at the wrong place making it about 3.02. The snow also slowed us down. Joseph got 19:47, Jacob 19:54, Julia 22:30, Jenny paced William but kicked in the last 400 when I came - finished in 23:32, William got 23:55. Benjamin was not feeling well today, did only 8. I ran some extra distance alone afterwards.
Leg 1:Distance1.000Time9:15.80Pace9:15.80
With Stephen.
Leg 2:Distance0.350Time3:23.60Pace9:41.71
Warm-up with Joseph, Jacob, Jenny, Julia, and William.
Leg 3:Distance3.570Time23:55.60Pace6:42.13
Kids 3 mile time trial.
Split 1:Distance3.020Time19:47.40Pace6:33.18 Cumilative:Distance3.020Time19:47.40Pace6:33.18
Joseph's time.
Split 2:Distance0.000Time0:05.40Pace0:00.00 Cumilative:Distance3.020Time19:52.80Pace6:34.97
Waited for Jacob.
Split 3:Distance0.550Time4:02.80Pace7:21.45 Cumilative:Distance3.570Time23:55.60Pace6:42.13
Ran back to William and Jenny, Jenny took off, I finished with William.

Leg 4:Distance1.640Time13:55.20Pace8:29.27
Back to the house.
Leg 5:Distance3.000Time26:22.70Pace8:47.57
With Benjamin.
Leg 6:Distance6.250Time43:18.40Pace6:55.74
Alone.

Black Crocs 2 Miles: 15.81

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

Sun, Jan 17, 2016

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 18, 2016

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 - 2016-01-18 08:58:14
Workout Totals: Distance12.000Time1:39:21.30Pace8:16.78
12 total. Kids ran their usual distances. Benjamin ran only 8 to be cautious.
Leg 1:Distance4.000Time31:42.80Pace7:55.70
With Joseph and Jacob.
Leg 2:Distance8.000Time1:07:38.50Pace8:27.31
With Benjamin - we got into slippery parts of the trail and could not move fast at all.

Black Crocs 2 Miles: 12.00

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

Tue, Jan 19, 2016

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

Fast Running Friend Workout - 2016-01-19 08:35:58
Workout Totals: Distance12.000Time1:36:20.70Pace8:01.73
Kids did a workout today. Joseph ran 1 mile from the canyon to the bridge in 6:10, Jacob got 6:15, Jenny 6:24. William ran a mile in 7:37 on the little boy course, and then one more in 7:52. Julia ran 6:49 on the little boy course. Everybody did usual distances.
Leg 1:Distance4.000Time30:59.80Pace7:44.95
With Benjamin, Joseph, and Jacob.
Split 1:Distance2.000Time16:44.90Pace8:22.45 Cumilative:Distance2.000Time16:44.90Pace8:22.45
Split 2:Distance1.000Time6:10.80Pace6:10.80 Cumilative:Distance3.000Time22:55.70Pace7:38.57
Quick mile, I paced Joseph, Benjamin ran with Jacob.
Split 3:Distance1.000Time8:04.10Pace8:04.10 Cumilative:Distance4.000Time30:59.80Pace7:44.95

Leg 2:Distance4.000Time33:21.60Pace8:20.40
With Jenny. I think Benjamin came on this one as well.
Split 1:Distance2.000Time17:30.90Pace8:45.45 Cumilative:Distance2.000Time17:30.90Pace8:45.45
Split 2:Distance1.000Time6:24.10Pace6:24.10 Cumilative:Distance3.000Time23:55.00Pace7:58.33
Split 3:Distance1.000Time9:26.60Pace9:26.60 Cumilative:Distance4.000Time33:21.60Pace8:20.40

Leg 3:Distance1.000Time7:37.40Pace7:37.40
With William, and Julia. I think Benjamin too.
Leg 4:Distance1.000Time7:52.50Pace7:52.50
With William and Julia - possibly also Benjamin.
Leg 5:Distance1.000Time6:49.30Pace6:49.30
With Julia.
Leg 6:Distance1.000Time9:40.10Pace9:40.10
With Julia and Stephen.

Black Crocs 2 Miles: 12.00

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

Wed, Jan 20, 2016

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 - 2016-01-20 07:47:12
Workout Totals: Distance12.040Time1:31:17.60Pace7:34.95

Leg 1:Distance6.000Time43:07.80Pace7:11.30
With Benjamin.
Leg 2:Distance4.000Time33:17.50Pace8:19.38
With Benjamin, Joseph, and Jacob. I think Jenny, Julia, and William were for part of it with us as well.
Leg 3:Distance2.040Time14:52.30Pace7:17.40
Alone.

Black Crocs 2 Miles: 12.04

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

Thu, Jan 21, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.91	0.00	0.00	1.08	13.99

Fast Running Friend Workout - 2016-01-21 06:49:44
Workout Totals: Distance14.000Time1:53:34.50Pace8:06.75
Hill workout with Benjamin. Kids ran usual distances. Joseph and Jacob did a pickup on the hill as well at the end of 4 miles - Joseph got 53, Jacob 54. I averaged 48s on the hill, Benjamin 44s with the last one in 39. This averages around to around 4:12 pace, but the hill starts out at 6%, then levels to 3%, and climbs 6% again, so it is quite possible that he might have gone sub-4:00 pace on the 3% part breaking the 15 mph speed limit for that road.
Leg 1:Distance4.000Time32:32.80Pace8:08.20
Warm-up with Benjamin.
Leg 2:Distance2.250Time18:17.50Pace8:07.78
Split 1:Distance0.220Time1:47.90Pace8:10.45 Cumilative:Distance0.220Time1:47.90Pace8:10.45
Split 2:Distance0.155Time0:47.70Pace5:07.74 Cumilative:Distance0.375Time2:35.60Pace6:54.93
Split 3:Distance0.220Time2:05.80Pace9:31.82 Cumilative:Distance0.595Time4:41.40Pace7:52.94
Split 4:Distance0.155Time0:48.00Pace5:09.68 Cumilative:Distance0.750Time5:29.40Pace7:19.20
Split 5:Distance0.220Time2:16.20Pace10:19.09 Cumilative:Distance0.970Time7:45.60Pace8:00.00
Split 6:Distance0.155Time0:47.70Pace5:07.74 Cumilative:Distance1.125Time8:33.30Pace7:36.27
Split 7:Distance0.220Time2:25.70Pace11:02.27 Cumilative:Distance1.345Time10:59.00Pace8:09.96
Split 8:Distance0.155Time0:48.10Pace5:10.32 Cumilative:Distance1.500Time11:47.10Pace7:51.40
Split 9:Distance0.220Time2:26.10Pace11:04.09 Cumilative:Distance1.720Time14:13.20Pace8:16.05
Split 10:Distance0.155Time0:48.40Pace5:12.26 Cumilative:Distance1.875Time15:01.60Pace8:00.85
Split 11:Distance0.220Time2:28.70Pace11:15.91 Cumilative:Distance2.095Time17:30.30Pace8:21.34
Split 12:Distance0.155Time0:47.20Pace5:04.52 Cumilative:Distance2.250Time18:17.50Pace8:07.78

Leg 3:Distance3.750Time30:43.40Pace8:11.57
Cool-down with Benjamin.
Split 1:Distance3.750Time30:43.40Pace8:11.57 Cumilative:Distance3.750Time30:43.40Pace8:11.57
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance3.750Time30:43.40Pace8:11.57

Leg 4:Distance4.000Time32:00.80Pace8:00.20
With Joseph and Jacob - pickup at the end up the hill.
Split 1:Distance3.845Time31:06.40Pace8:05.41 Cumilative:Distance3.845Time31:06.40Pace8:05.41
Split 2:Distance0.155Time0:54.40Pace5:50.97 Cumilative:Distance4.000Time32:00.80Pace8:00.20

Black Crocs 2 Miles: 14.00

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

Fri, Jan 22, 2016

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 - 2016-01-22 08:09:51
Workout Totals: Distance13.600Time1:43:27.90Pace7:36.46
We improvised with the run this morning. Benjamin and Jenny had a fireside with Elder Holland at 6:00 am, and then Benjamin had to get to class. So I just ran with him and Jenny for a little bit, then with him to class, then back, and then with Joseph and Jacob. Benjamin ran 4 more miles after he got home. Otherwise kids ran their usual distances.
Leg 1:Distance2.400Time18:55.40Pace7:53.08
With Benjamin and Jenny (part).
Leg 2:Distance3.600Time27:00.20Pace7:30.06
With Benjamin to class.
Leg 3:Distance3.600Time26:09.40Pace7:15.94
Back from BYU to the house.
Leg 4:Distance4.000Time31:22.90Pace7:50.73
With Joseph and Jacob.

Fast Running Friend Workout - 2016-01-22 18:31:02
Workout Totals: Distance1.125Time10:11.90Pace9:03.91
Stephen got forgotten this morning, so I ran with him later in the evening.
Leg 1:Distance1.000Time8:54.40Pace8:54.40
With Stephen.
Leg 2:Distance0.125Time1:17.50Pace10:20.00
With Matthew.

Black Crocs 2 Miles: 14.00

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

Sat, Jan 23, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.38	3.30	3.00	0.00	22.68

Fast Running Friend Workout - 2016-01-23 07:29:16
Workout Totals: Distance22.675Time2:52:10.80Pace7:35.60
Ended up with 22.5 miles somewhat on accident. Was originally planning on only 16. First ran with Benjamin and his friend David. We did a warm-up. Then David turned around a bit early, Benjamin and I went further and ran a 3 mile tempo. The road conditions were better than last week, but far from perfect, and it was also cold enough to where I could feel it. I ran 16:54 with the splits of 5:40, 5:39, 5:35. The end was fast not so much because I was strong but because there was less slippage. Benjamin got 15:39 running 5:20 for the first 1.25, and 5:08 for the rest of it. Then I did a workout with the kids. Sarah dropped us off at the start of the same 3 mile tempo, and we ran it down the canyon. Benjamin paced Jacob, I paced Joseph, Julia paced William until I came back, Jenny ran alone. Joseph got 18:44, Jacob 18:49, Jenny 20:00, Julia 22:32, William 22:45. Then I ran 200 meters with Matthew and we headed home - Jacob and older on foot, the rest with Sarah in the van. At home I ran 1 mile with Jenny and Stephen, and then Sarah wanted to do the same 3 mile tempo run. I drove with her to the start, paced her to 23:44 (8:06, 7:57, 7:41), then ran back to the car up the canyon while she ran home. Benjamin did 15, Jenny 6, Joseph, Jacob, and Julia 5, William 3+, Stephen 1, Matthew 0.125. I got to run with every running family member today, which is everybody except Mary. It was a good day.
Leg 1:Distance5.360Time43:51.00Pace8:10.86
Warm-up with Benjamin and David.
Leg 2:Distance3.000Time16:54.60Pace5:38.20
Tempo run.
Leg 3:Distance1.640Time14:05.10Pace8:35.30
Back to the house.
Leg 4:Distance0.350Time3:51.50Pace11:01.43
Kids warm-up.
Leg 5:Distance3.560Time22:45.70Pace6:23.62
Tempo run with the kids.
Split 1:Distance3.000Time18:44.70Pace6:14.90 Cumilative:Distance3.000Time18:44.70Pace6:14.90
With Joseph. Splits 6:21, 6:15, 6:08. Jacob got 6:23, 6:13, 6:13.
Split 2:Distance0.300Time2:05.40Pace6:58.00 Cumilative:Distance3.300Time20:50.10Pace6:18.82
Back to William and Julia.
Split 3:Distance0.260Time1:55.60Pace7:24.62 Cumilative:Distance3.560Time22:45.70Pace6:23.62
With William.

Leg 6:Distance0.125Time1:20.00Pace10:40.00
With Matthew.
Leg 7:Distance1.640Time14:16.30Pace8:42.13
Back to the house with the kids.
Leg 8:Distance1.000Time9:29.30Pace9:29.30
With Stephen.
Leg 9:Distance3.000Time23:44.30Pace7:54.77
With Sarah.
Leg 10:Distance3.000Time21:53.00Pace7:17.67
Alone up the canyon to get the car.

Black Crocs 2 Miles: 22.67

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

Comments

From steve ash on Tue, Jan 26, 2016 at 21:20:10 from 67.2.202.162

Nice 3 mile stretch on that run Sasha.

Sun, Jan 24, 2016

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, Jan 25, 2016

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 - 2016-01-25 06:42:32
Workout Totals: Distance14.000Time1:53:10.20Pace8:05.01
Slippery day today. The canyon was not plowed so we had to improvise on the route. Total of 14 for me, usual distances for the kids.
Leg 1:Distance10.000Time1:19:31.00Pace7:57.10
With Benjamin.
Leg 2:Distance4.000Time33:39.20Pace8:24.80
With Joseph and Jacob, and I think Jenny and/or Julia joined us for part of it.

Black Crocs 2 Miles: 14.00

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

Tue, Jan 26, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.48	0.00	0.00	1.00	14.48

Fast Running Friend Workout - 2016-01-26 06:46:22
Workout Totals: Distance14.480Time1:55:10.50Pace7:57.24
Usual run, 14+ total. Benjamin and I did a quick mile down the canyon. He ran 4:45 running more or less even. I ran 5:17 starting in 75, and then I struggled. I felt like the first quarter was relatively easy, but then I just could not breathe. Kids ran their usual distances except Joseph who had a cough. I had him run only 2 miles.
Leg 1:Distance7.200Time59:12.40Pace8:13.39
Warm-up with Benjamin.
Leg 2:Distance1.000Time5:17.30Pace5:17.30
Pickup.
Leg 3:Distance2.280Time18:18.70Pace8:01.89
Back to the house.
Leg 4:Distance4.000Time32:22.10Pace8:05.52
With Jacob, Jenny, Julia, and Joseph ran some with us.

Black Crocs 2 Miles: 14.48

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

Wed, Jan 27, 2016

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 - 2016-01-27 06:51:06
Workout Totals: Distance14.000Time1:50:49.30Pace7:54.95
Total of 14. Joseph felt better today, but I still had him and Jacob run only 3 miles. William was not feeling well, did not run. Jenny and Julia also ran reduced distances.
Leg 1:Distance10.000Time1:16:17.80Pace7:37.78
With Benjamin.
Leg 2:Distance3.000Time25:15.40Pace8:25.13
With Joseph, Jacob, Jenny, and Julia.
Leg 3:Distance1.000Time9:16.10Pace9:16.10
With Jenny and Stephen.

Black Crocs 2 Miles: 14.00

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

Thu, Jan 28, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	1.00	14.00

Fast Running Friend Workout - 2016-01-28 07:10:43
Workout Totals: Distance14.000Time1:50:34.90Pace7:53.92
Total of 14. Benjamin and I did 1 mile fast down the canyon. He got 4:43 off a more or less even split, I ran 5:14 starting in 74, which again felt relatively easy, but then the cold air got to me. William felt better, I had him run only 1 mile, though. Kids were generally on reduced mileage to rest for the race on Saturday.
Leg 1:Distance6.720Time53:06.20Pace7:54.14
With Benjamin.
Leg 2:Distance1.000Time5:14.70Pace5:14.70
Fast mile.
Leg 3:Distance2.280Time18:06.90Pace7:56.71
Back to the house.
Leg 4:Distance3.000Time24:47.80Pace8:15.93
With Joseph, Jacob, Jenny, and Julia.
Leg 5:Distance1.000Time9:19.30Pace9:19.30
With Stephen. Jenny and William started with us, but I had them speed up and run ahead half way through.

Black Crocs 2 Miles: 14.00

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

Fri, Jan 29, 2016

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 - 2016-01-29 07:22:16
Workout Totals: Distance8.040Time59:32.40Pace7:24.33
Taper day for everybody. Only 8 today for me, 6 for Benjamin, 2 for Jenny, Julia, Joseph, and Jacob, and 1 for William and Stephen. 200 meters for Matthew.
Leg 1:Distance6.000Time44:34.20Pace7:25.70
With Benjamin.
Leg 2:Distance2.040Time14:58.20Pace7:20.29
Alone.

Black Crocs 2 Miles: 8.04

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

Sat, Jan 30, 2016

Race: SLC Track Club 5 K (3.107 Miles) 00:19:21, Place overall: 18, Place in age division: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.57	0.00	0.00	3.21	11.78

Fast Running Friend Workout - 2016-01-30 09:18:51
Workout Totals: Distance11.789Time1:35:26.50Pace8:05.75
Today our family ran the Winter Series 5 K. The road was convered with snow. We made the mistake of bringing only Crocs to the race hoping that the road will be plowed or that there will be a dry patch. We learned our lesson - all of run slower than we should have. Benjamin got 17:31 (8th place), I got 19:21 (18th overall, double-chicked), Joseph 21:32 (46th), Jacob 21:48 (50th), Jenny 22:51 (15th woman), Julia 24:01 (20th woman), William 25:37 (96th), and Sarah 28:38 (48th woman). Here is the top 20 overall (using my awk skills): 1 BIELACZYC, GAREK 00:15:21.9 M 2 COOK, RILEY 00:15:30.5 M 3 PETERS, NATHAN 00:16:10.1 M 4 VAN DE 10:00:54.1 00:16:42.2 5 BLOUIN, NATE 00:16:57.8 M 6 HAMMER, CHRIS 00:17:09.3 M 7 GAUTHIER, JON 00:17:20.6 M 8 PACHEV, BENJAMIN 00:17:31.0 M 9 TRAVER, SCOTT 00:17:44.0 M 10 CROOKER, DAN 00:17:48.0 M 11 WOLPERT, MATTHEW 00:18:19.0 M 12 SANTO, EVAN 00:18:24.9 M 13 DANIEL, HUNTER 00:18:39.6 M 14 LONG, SARIAH 00:18:45.4 F 15 RUEBUSH, JASON 00:19:01.0 M 16 PERRY, CHRISTINA 00:19:11.7 F 17 ALLEN, STEVE 00:19:16.9 M 18 PACHEV, SASHA 00:19:21.8 M 19 FOLEY, MEGAN 00:19:24.1 F 20 DARLINGTON, TODD 00:19:32.7 M 21 MURPHY, ROB 00:19:34.4 M As we can see from Garekm Riley's and others times, with the right kind of shoe the conditions were quite runnable, as in 10 seconds per mile slower than normal road. Just not in Crocs. I opened with 5:53 mile during which I was able to find spots with some reasonable traction. But as the race progressed, the traction got worse. I had 9:25 at the turnaround still heading for 18:50 if I could keep the pace. Then I got passed by Sariah, Cristina and a few men. I was able to run with Cristina for a while, but then all of a sudden the traction was worse for a brief moment and she was gone. I ran with Steve Allen up until the kick, but then he could kick and I was already going as fast as the traction would let me. My split at 2 miles was 12:16 (6:23), and then 18:43 at 3 (6:27), and 38 seconds to the finish. Benjamin had a similar experience, except he slowed down less. His first mile was 5:24, then 8:38 at the turnaround, 11:10 at 2 (5:46), and 6:21 from there to the finish (5:44 pace). So I am guessing he and I had the same problems with traction, except he was more evenly paced effort-wise. When Benjamin and I finished we ran back. Benjamin met William and finished with him. I met Sarah. She struggled a lot today as she does not run well with low traction. From the point of view of physics a bouncy runner should do better on ice than a low-hovering one. Forward force comes from friction, and the maximum attainable force of friction is proportional to the ground reaction force, which would be higher for a bouncy runner. Of course, there is another variable - friction coefficient. It is actually not too hard to measure without any special equipment. All you need is some flat surface that you can lean at an arbitrary angle and a level which can be replaced with a smartphone with a functional level app. Put the shoe on the surface, lean it until it starts sliding, when it does, note the grade percent reading of the level or the app. Divide the number by 100, that is your friction coefficient for the shoe against the tested surface. At some point for a physics lesson we should measure the friction coefficient of our shoe collection. As a side note, the friction coefficient of the shoe affects your running performance only when the forward push is limited by slipping rather than just the muscle power. When we got home, I ran 5 more miles with Benjamin, 1 with Stephen, and 0.125 with Matthew. It was a snowy slippery run as evidenced by the times.
Leg 1:Distance1.457Time11:22.50Pace7:48.43
Split 1:Distance1.000Time7:49.70Pace7:49.70 Cumilative:Distance1.000Time7:49.70Pace7:49.70
Split 2:Distance0.107Time0:31.50Pace4:54.39 Cumilative:Distance1.107Time8:21.20Pace7:32.76
Split 3:Distance0.350Time3:01.30Pace8:38.00 Cumilative:Distance1.457Time11:22.50Pace7:48.43

Leg 2:Distance4.207Time28:36.80Pace6:48.08
Split 1:Distance3.107Time19:21.40Pace6:13.80 Cumilative:Distance3.107Time19:21.40Pace6:13.80
Split 2:Distance1.100Time9:15.40Pace8:24.91 Cumilative:Distance4.207Time28:36.80Pace6:48.08

Leg 3:Distance0.125Time1:27.40Pace11:39.20
Leg 4:Distance5.000Time44:12.00Pace8:50.40
Leg 5:Distance1.000Time9:47.80Pace9:47.80

Black Crocs 2 Miles: 11.79

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

Comments

From Glory in the long run on Sat, Feb 06, 2016 at 17:31:49 from 75.162.143.202

Definitely not a croc day. But other than the traction, what about the wetness factor?

So what's your verdict on the speed, would there be 15 seconds better per mile without Crocs?

From Sasha Pachev on Sat, Feb 06, 2016 at 18:12:09 from 72.250.218.114

15 seconds is a reasonable estimate. We will have a better idea next Saturday after the 10 K.

From RileyCook on Sat, Feb 06, 2016 at 18:50:27 from 172.56.39.71

I think 15 is too much. I don't think I ran a 14:45 equivalent. 10 seconds maybe. I think 8 is most likely though.

From Sasha Pachev on Sat, Feb 06, 2016 at 19:11:38 from 72.250.218.114

Riley:

We are talking Crocs vs racing flats on that course, in which case 15 seconds per mile is reasonable. For racing flats on that course vs normal I agree that it should be 10 seconds per mile.

From Sasha Pachev on Thu, Feb 25, 2016 at 06:33:40 from 72.250.218.114

Jesse:

I have an answer to your question in my 10 K race report.

Sun, Jan 31, 2016

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, Feb 01, 2016

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 - 2016-02-01 09:05:05
Workout Totals: Distance14.000Time1:53:39.90Pace8:07.14
Usual run. 14 total. Kids ran their usual distances with the exception of Julia (2 miles), and Matthew (did not run) due to colds.
Leg 1:Distance10.000Time1:19:23.00Pace7:56.30
With Benjamin.
Leg 2:Distance4.000Time34:16.90Pace8:34.23
With Joseph and Jacob. I think we had Jenny for part of it.

Black Crocs 2 Miles: 14.00

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

Tue, Feb 02, 2016

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 - 2016-02-02 06:54:13
Workout Totals: Distance14.000Time1:54:48.00Pace8:12.00
Usual run. Kids ran their usual distances. Matthew was back to normal today - in fact he ran one of his fastest times for 200 meters - 1:09, only 1 second off his record. However, Mary got a bad cough.
Leg 1:Distance10.000Time1:19:16.00Pace7:55.60
With Benjamin.
Leg 2:Distance4.000Time35:32.00Pace8:53.00
With Joseph, Jacob, and Jenny.

Black Crocs 2 Miles: 14.00

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

Comments

From Tom on Fri, Feb 05, 2016 at 15:39:21 from 173.36.240.168

Hi Sasha, glad to see you're still plugging away and running well along with most the rest of your family.

So I learned today you work for the same company where my son Tyler just got hired as an intern. He's just into his senior year at UVU as a CS major. If you happen to work with him try not to rough him too bad :)

Wed, Feb 03, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.34	0.00	0.00	0.00	14.34

Fast Running Friend Workout - 2016-02-03 06:46:47
Workout Totals: Distance14.340Time1:56:09.80Pace8:06.04
Total of 14. It was slippery in a lot of places. Kids ran their usual distances except for William who did 3. Joseph and Jacob did a pickup for the last mile on the little boy course. Their target was 7:00, they ran 6:50.
Leg 1:Distance10.300Time1:20:53.50Pace7:51.21
With Benjamin.
Leg 2:Distance1.000Time9:30.80Pace9:30.80
With Stephen.
Leg 3:Distance2.040Time18:54.90Pace9:16.32
With William.
Leg 4:Distance1.000Time6:50.60Pace6:50.60
With Joseph and Jacob.

Black Crocs 2 Miles: 14.34

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

Thu, Feb 04, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	2.00	0.00	10.00

Fast Running Friend Workout - 2016-02-04 06:49:28
Workout Totals: Distance10.000Time1:12:44.70Pace7:16.47
Total of 12 today. Benjamin and I did a short tempo run down the canyon trying to fight the ice. Joseph and Jacob had sore throats, I had them run only 2 miles today. I think Jenny did only 4. Otherwise usual distances.
Leg 1:Distance6.500Time50:08.90Pace7:42.91
With Benjamin.
Leg 2:Distance2.000Time11:24.50Pace5:42.25
Tempo run with Benjamin. He paced me. It was slippery, but not too bad. Enough traction for 5:40 pace.
Leg 3:Distance1.500Time11:11.30Pace7:27.53
Back to the house.

Fast Running Friend Workout - 2016-02-04 08:48:23
Workout Totals: Distance2.000Time17:20.40Pace8:40.20

Leg 1:Distance2.000Time17:20.40Pace8:40.20
With Joseph and Jacob.

Black Crocs 2 Miles: 10.00

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

Fri, Feb 05, 2016

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 - 2016-02-05 12:09:32
Workout Totals: Distance12.000Time1:34:16.30Pace7:51.36
Benjamin slept in this morning and was feeling tired in general, so I ran with him 8 miles in the afternoon. Otherwise kids ran their usual distances.
Leg 1:Distance4.000Time32:06.00Pace8:01.50
With Joseph and Jacob.
Leg 2:Distance8.000Time1:02:10.30Pace7:46.29
With Benjamin.

Black Crocs 2 Miles: 12.00

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

Sat, Feb 06, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.20	0.00	1.65	3.75	18.60

Fast Running Friend Workout - 2016-02-06 09:41:28
Workout Totals: Distance18.595Time2:26:45.70Pace7:53.55
18 total. Usual Saturday distances for the kids except for Jenny who took the ACT today and ran only 3. Benjamin and I did 6x1000 with 200 recovery in the canyon - first 2 down, next 2 up, and last 2 down. There was some slippage on the roads. I hit my downhill ones in around 3:30 - 3:34, uphills were 3:49, 3:53. Benjamin did the downhill ones in around 3:06, last one 3:01, uphills were 3:25 and 3:35.
Leg 1:Distance1.000Time9:26.30Pace9:26.30
With Stephen.
Leg 2:Distance2.040Time18:04.90Pace8:51.81
With William.
Leg 3:Distance2.000Time12:59.30Pace6:29.65
A tempo run of sorts. Out to meet Benjamin, Joseph, and Jacob, a little further to make it an even distance, then back to catch up, and finished with them.
Split 1:Distance1.650Time10:15.80Pace6:13.21 Cumilative:Distance1.650Time10:15.80Pace6:13.21
Split 2:Distance0.350Time2:43.50Pace7:47.14 Cumilative:Distance2.000Time12:59.30Pace6:29.65

Leg 4:Distance3.900Time31:53.40Pace8:10.62
Warm-up with Benjamin.
Leg 5:Distance4.375Time29:21.90Pace6:42.72
6x100 workout.
Split 1:Distance0.625Time3:24.50Pace5:27.20 Cumilative:Distance0.625Time3:24.50Pace5:27.20
Split 2:Distance0.125Time1:15.80Pace10:06.40 Cumilative:Distance0.750Time4:40.30Pace6:13.73
Split 3:Distance0.625Time3:32.90Pace5:40.64 Cumilative:Distance1.375Time8:13.20Pace5:58.69
Split 4:Distance0.125Time2:02.90Pace16:23.20 Cumilative:Distance1.500Time10:16.10Pace6:50.73
Split 5:Distance0.625Time3:49.30Pace6:06.88 Cumilative:Distance2.125Time14:05.40Pace6:37.84
Split 6:Distance0.125Time1:24.60Pace11:16.80 Cumilative:Distance2.250Time15:30.00Pace6:53.33
Split 7:Distance0.625Time3:53.30Pace6:13.28 Cumilative:Distance2.875Time19:23.30Pace6:44.63
Split 8:Distance0.125Time1:28.50Pace11:48.00 Cumilative:Distance3.000Time20:51.80Pace6:57.27
Split 9:Distance0.625Time3:31.60Pace5:38.56 Cumilative:Distance3.625Time24:23.40Pace6:43.70
Split 10:Distance0.125Time1:24.40Pace11:15.20 Cumilative:Distance3.750Time25:47.80Pace6:52.75
Split 11:Distance0.625Time3:34.10Pace5:42.56 Cumilative:Distance4.375Time29:21.90Pace6:42.72

Leg 6:Distance2.280Time20:15.20Pace8:52.98
Back to the house.
Leg 7:Distance3.000Time24:44.70Pace8:14.90
With Jenny.

Black Crocs 2 Miles: 18.59

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

Sun, Feb 07, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Feb 08, 2016

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 - 2016-02-08 06:52:54
Workout Totals: Distance14.000Time1:43:48.20Pace7:24.87
Usual 14. Kids ran their usual distances.
Leg 1:Distance10.000Time1:12:43.00Pace7:16.30
With Benjamin.
Leg 2:Distance4.000Time31:05.20Pace7:46.30
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

Tue, Feb 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.70	0.00	0.00	3.75	14.45

Fast Running Friend Workout - 2016-02-09 06:44:29
Workout Totals: Distance14.455Time1:52:08.30Pace7:45.47
Did 6x1000 with Benjamin in the canyon. 2 down, 2 up, 2 down, 200 meter recovery jog in between. Kids ran their usual distances.
Leg 1:Distance3.800Time31:21.10Pace8:15.03
Warm-up.
Leg 2:Distance4.375Time29:05.70Pace6:39.02
Workout.
Split 1:Distance0.625Time3:21.60Pace5:22.56 Cumilative:Distance0.625Time3:21.60Pace5:22.56
Split 2:Distance0.125Time1:38.10Pace13:04.80 Cumilative:Distance0.750Time4:59.70Pace6:39.60
Split 3:Distance0.625Time3:22.40Pace5:23.84 Cumilative:Distance1.375Time8:22.10Pace6:05.16
Split 4:Distance0.125Time1:38.00Pace13:04.00 Cumilative:Distance1.500Time10:00.10Pace6:40.07
Split 5:Distance0.625Time3:43.00Pace5:56.80 Cumilative:Distance2.125Time13:43.10Pace6:27.34
Split 6:Distance0.125Time1:44.90Pace13:59.20 Cumilative:Distance2.250Time15:28.00Pace6:52.44
Split 7:Distance0.625Time3:48.50Pace6:05.60 Cumilative:Distance2.875Time19:16.50Pace6:42.26
Split 8:Distance0.125Time1:30.70Pace12:05.60 Cumilative:Distance3.000Time20:47.20Pace6:55.73
Split 9:Distance0.625Time3:26.20Pace5:29.92 Cumilative:Distance3.625Time24:13.40Pace6:40.94
Split 10:Distance0.125Time1:31.50Pace12:12.00 Cumilative:Distance3.750Time25:44.90Pace6:51.97
Split 11:Distance0.625Time3:20.80Pace5:21.28 Cumilative:Distance4.375Time29:05.70Pace6:39.02

Leg 3:Distance2.280Time18:58.20Pace8:19.21
Leg 4:Distance4.000Time32:43.30Pace8:10.82
With Joseph and Jacob.

Black Crocs 2 Miles: 14.45

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

Wed, Feb 10, 2016

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 - 2016-02-10 06:49:04
Workout Totals: Distance14.000Time1:47:30.20Pace7:40.73
Usual 14. Kids ran their usual distances except for Julia who was sick and ran only 1 mile.
Leg 1:Distance10.000Time1:16:49.40Pace7:40.94
With Benjamin
Leg 2:Distance4.000Time30:40.80Pace7:40.20
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

Thu, Feb 11, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.16	0.00	2.00	0.00	11.16

Fast Running Friend Workout - 2016-02-11 06:49:58
Workout Totals: Distance11.165Time1:26:55.00Pace7:47.08
Total of 11. We tapered for the 10 K. Benjamin did 8, Jenny, Joseph, and Jacob 2. Julia was still sick and ran only 1 mile. Otherwise usual distances. Benjamin and I did a 2 mile tempo down the canyon in 11:24. The road was mostly clear, but we both for some reason had a hard time staying awake.
Leg 1:Distance4.500Time35:53.20Pace7:58.49
Warm-up.
Leg 2:Distance2.000Time11:24.10Pace5:42.05
Tempo.
Leg 3:Distance1.500Time12:42.40Pace8:28.27
Cool-down.
Leg 4:Distance0.125Time1:11.80Pace9:34.40
With Matthew.
Leg 5:Distance2.040Time16:22.30Pace8:01.52
With Joseph, Jenny, and Jacob.
Leg 6:Distance1.000Time9:21.20Pace9:21.20
With Stephen.

Black Crocs 2 Miles: 11.16

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

Fri, Feb 12, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.06	0.00	0.00	0.00	8.06

Fast Running Friend Workout - 2016-02-12 07:23:27
Workout Totals: Distance6.060Time45:57.30Pace7:35.00
Total of 8. Tapering for the 10 K. Kids were on reduced mileage - Benjamin did 6, Joseph, Jacob, and Jenny 2. Julia felt good enough to run 2 miles today. Benjamin and I did a pickup for 0.75 down the canyon in 3:54, splits 76,78,80. It gave a cause for concern - I kept losing steam, and Benjamin said he was feeling the pace was hard. He did stay up a bit later than normal the night before doing his home work, though, so that might be the reason.
Leg 1:Distance3.030Time23:27.60Pace7:44.55
Leg 2:Distance0.750Time3:54.20Pace5:12.27
Leg 3:Distance2.280Time18:35.50Pace8:09.25

Fast Running Friend Workout - 2016-02-12 09:48:10
Workout Totals: Distance2.000Time17:51.10Pace8:55.55

Leg 1:Distance1.000Time9:45.90Pace9:45.90
With Stephen
Leg 2:Distance1.000Time8:05.20Pace8:05.20
With William.

Black Crocs 2 Miles: 8.06

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

Sat, Feb 13, 2016

Race: SLC Track Club 10 K (6.214 Miles) 00:36:25, Place overall: 4, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.57	0.00	6.21	0.00	15.78

Fast Running Friend Workout - 2016-02-13 09:25:59
Workout Totals: Distance15.780Time1:56:20.80Pace7:22.38
Salt Lake Track Club 10 K, 36:25, 4th overall, first master. Benjamin ran 32:48, 3rd overall, new course/unaided 10 K PR. The conditions were good. Well, not perfect, but much better than two weeks ago. Temperatures a little above freezing, mild wind, cloudy skies. Got some inversion, not sure how much of a factor it was. All in all today was the day of the Crocs' revenge. We ran as a family. Joseph and Jacob had a close race with Jacob pulling away at the end. Jacob ran 41:14, Joseph 41:16. Jacob managed a negative split - 20:40/20:34. Joseph's I think was either even or slightly positive. Benjamin had a negative split 16:26/16:22. Mine was positive, but respectable - 18:05/18:20. Jenny ran 45:14, 5th woman overall. She made the mistake of starting too far in the back - her actual time was around 45:04. Sarah found out she was pregnant a few days and took it easy today running 58:56, but she also started too far in the back. Julia was feeling better after the sickness last week, but still not 100% so she took it easy as well running the first 5 miles with Sarah, and then picking it up in the last mile. She ended up with 56:48. Garek won in 31:24, Riley was second in 31:34. Benjamin ran with the for the first 2 miles at 5:10-5:15 pace, then they sped up to something around 5:05 and he did not have that gear. However, he held on alone quite well. I ran alone the whole way. Garek, Riley, and Benjamin were too fast, everybody else was too slow - Rob Murphy was 5th with 38:36. This was definitely another lesson in the physics of friction. Comparative data between the races: Crocs runners: Joseph 21:34/41:16, improvement (+) of 56 s per 5 K Jacob 21:48/41:14, +1:11 Benjamin 17:31/32:48, +1:07 Myself 19:21/36:25, +1:09 Traditional shoes: Garek 15:21/31:24 -0:21 Riley 15:34/31:34 -0:13 Rob Murphy 19:34/38:34 +0:17 Jason Ruebush 19:01/38:47 -0:22 Steve Allen 19:16/40:00 -0:44 So based on that, runners in traditional shoes more or less doubled their snowy 5 K time in the dry 10 K, while the Croc runners were 1 minute per 5 K faster given the double distance on a dry road. That should answer Jesse Hornok's question from the previous race post. My splits per kilometer: 3:26, 3:39, 3:41, 3:41, 3:40, 3:48, 3:39, 3:39, 3:39, 3:35. First 2.5 K was 8:54, last 9:00, so I was happy that I ran 17:54 5 K over the same course in the middle of a 10 K.
Leg 1:Distance1.372Time10:58.50Pace7:59.96
Warm-up with Benjamin.
Leg 2:Distance0.125Time1:25.40Pace11:23.20
With Matthew.
Leg 3:Distance0.329Time2:37.70Pace7:59.33
More warmup.
Leg 4:Distance9.014Time58:56.50Pace6:32.33
The race, includes running back to help the kids and Sarah.
Split 1:Distance6.214Time36:25.70Pace5:51.74 Cumilative:Distance6.214Time36:25.70Pace5:51.74
My race.
Split 2:Distance0.700Time4:50.90Pace6:55.57 Cumilative:Distance6.914Time41:16.60Pace5:58.20
Back to meet Joseph and Jacob, then finished with them.
Split 3:Distance2.100Time17:39.90Pace8:24.71 Cumilative:Distance9.014Time58:56.50Pace6:32.33
Back to meet Sarah, then finished with her.

Leg 5:Distance1.900Time15:03.60Pace7:55.58
More distance with Benjamin.
Leg 6:Distance1.000Time9:27.00Pace9:27.00
With William and Stephen.
Leg 7:Distance2.040Time17:52.10Pace8:45.54
With William.

Black Crocs 2 Miles: 15.78

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

Sun, Feb 14, 2016

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: 1.00	Total Sleep Time: 9.00

Mon, Feb 15, 2016

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 - 2016-02-15 08:36:34
Workout Totals: Distance12.000Time1:35:07.10Pace7:55.59
12 total. Kids ran their usual distances.
Leg 1:Distance4.000Time32:20.40Pace8:05.10
With Benjamin, Joseph, and Jacob.
Leg 2:Distance1.000Time7:24.60Pace7:24.60
With Benjamin.
Leg 3:Distance5.000Time39:50.40Pace7:58.08
With Benjamin and Jenny.
Leg 4:Distance1.000Time6:34.00Pace6:34.00
Alone.
Leg 5:Distance1.000Time8:57.70Pace8:57.70
With Stephen.

Black Crocs 2 Miles: 12.00

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

Tue, Feb 16, 2016

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 - 2016-02-16 06:46:40
Workout Totals: Distance14.000Time1:49:55.50Pace7:51.11
14 total. Usual distances for the kids.
Leg 1:Distance10.000Time1:18:13.30Pace7:49.33
With Benjamin.
Leg 2:Distance4.000Time31:42.20Pace7:55.55
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

Wed, Feb 17, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.70	0.00	0.00	3.75	14.45

Fast Running Friend Workout - 2016-02-17 06:55:19
Workout Totals: Distance14.455Time1:50:00.60Pace7:36.63
6x1 K workout with Benjamin. 2 down, 2 up, 2 down. He did the first 4 with me, then ran his pace for the last 2 - 3:00 and 2:58. I went too fast with him in the first 4, and it showed in the last two - had no juice. Part of the problem may have been the lack of sleep as well. Kids otherwise ran their usual distances.
Leg 1:Distance3.800Time31:28.70Pace8:17.03
Leg 2:Distance4.375Time28:58.60Pace6:37.39
Split 1:Distance0.625Time3:17.70Pace5:16.32 Cumilative:Distance0.625Time3:17.70Pace5:16.32
Split 2:Distance0.125Time1:34.10Pace12:32.80 Cumilative:Distance0.750Time4:51.80Pace6:29.07
Split 3:Distance0.625Time3:19.60Pace5:19.36 Cumilative:Distance1.375Time8:11.40Pace5:57.38
Split 4:Distance0.125Time1:37.00Pace12:56.00 Cumilative:Distance1.500Time9:48.40Pace6:32.27
Split 5:Distance0.625Time3:45.40Pace6:00.64 Cumilative:Distance2.125Time13:33.80Pace6:22.96
Split 6:Distance0.125Time1:37.90Pace13:03.20 Cumilative:Distance2.250Time15:11.70Pace6:45.20
Split 7:Distance0.625Time3:41.90Pace5:55.04 Cumilative:Distance2.875Time18:53.60Pace6:34.30
Split 8:Distance0.125Time1:30.10Pace12:00.80 Cumilative:Distance3.000Time20:23.70Pace6:47.90
Split 9:Distance0.625Time3:25.80Pace5:29.28 Cumilative:Distance3.625Time23:49.50Pace6:34.34
Split 10:Distance0.125Time1:39.90Pace13:19.20 Cumilative:Distance3.750Time25:29.40Pace6:47.84
Split 11:Distance0.625Time3:29.20Pace5:34.72 Cumilative:Distance4.375Time28:58.60Pace6:37.39

Leg 3:Distance2.280Time18:32.80Pace8:08.07
Leg 4:Distance4.000Time31:00.50Pace7:45.12
With Joseph and Jacob.

Black Crocs 2 Miles: 14.46

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

Thu, Feb 18, 2016

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 - 2016-02-18 08:19:58
Workout Totals: Distance10.000Time1:15:56.50Pace7:35.65
10 total. Kids ran their usual distances.
Leg 1:Distance4.000Time30:37.90Pace7:39.48
With Benjamin, Joseph and Jacob.
Leg 2:Distance6.000Time45:18.60Pace7:33.10
With Benjamin.

Black Crocs 2 Miles: 10.00

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

Fri, Feb 19, 2016

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 - 2016-02-19 06:48:56
Workout Totals: Distance14.000Time1:48:37.30Pace7:45.52
14 total. Usual distances for the kids.
Leg 1:Distance10.000Time1:18:40.80Pace7:52.08
With Benjamin.
Leg 2:Distance4.000Time29:56.50Pace7:29.12
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

Sat, Feb 20, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.54	0.00	4.00	0.00	17.54

Fast Running Friend Workout - 2016-02-20 08:20:43
Workout Totals: Distance17.540Time2:10:24.00Pace7:26.07
Did a workout with Benjamin. 2x2 miles with 2 mile recovery down the canyon. Got 11:22 and 11:15. Benjamin did 10:20 and 10:07. Joseph and Jacob did 5, Jenny 6, William 3, otherwise usual distances for the kids.
Leg 1:Distance3.900Time30:31.20Pace7:49.54
Leg 2:Distance2.000Time11:22.60Pace5:41.30
Leg 3:Distance2.000Time16:37.40Pace8:18.70
Leg 4:Distance2.000Time11:15.90Pace5:37.95
Leg 5:Distance1.640Time14:41.20Pace8:57.32
Leg 6:Distance1.000Time8:49.20Pace8:49.20
Leg 7:Distance5.000Time37:06.50Pace7:25.30

Black Crocs 2 Miles: 17.54

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

Sun, Feb 21, 2016

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, Feb 22, 2016

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 - 2016-02-22 09:06:59
Workout Totals: Distance3.000Time23:54.10Pace7:58.03

Leg 1:Distance3.000Time23:54.10Pace7:58.03
With Joseph and Jacob.

Fast Running Friend Workout - 2016-02-22 06:52:17
Workout Totals: Distance10.000Time1:15:27.80Pace7:32.78
13 total. Had Joseph and Jacob run only 3 as they were feeling tired.
Leg 1:Distance10.000Time1:15:27.80Pace7:32.78

Black Crocs 2 Miles: 13.00

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

Tue, Feb 23, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	2.00	0.00	14.00

Fast Running Friend Workout - 2016-02-23 06:53:43
Workout Totals: Distance14.000Time1:43:49.30Pace7:24.95
Total of 14. Did 2 mile tempo down the canyon with Benjamin. He paced me through the first mile in 5:26, then ran the last in 5:00. I was able to close in 5:31 alone. Happy to be under 11:00 - I think this was the first time this year. Joseph and Jacob looked like they had some energy so I gave them a challenge to average sub-7:00 over their 4 mile course. They were able to do it - 27:14 for Joseph, 27:23 for Jacob.
Leg 1:Distance5.720Time46:25.70Pace8:07.01
Warm-up.
Leg 2:Distance2.000Time10:57.50Pace5:28.75
Tempo run.
Leg 3:Distance2.280Time19:02.20Pace8:20.96
Cool-down.
Leg 4:Distance4.000Time27:23.90Pace6:50.98
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

Wed, Feb 24, 2016

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 - 2016-02-24 07:10:49
Workout Totals: Distance13.000Time1:38:11.70Pace7:33.21
Total of 13. Slept in this morning, by the time I got up Benjamin had already run one mile. Usual distances for the kids.
Leg 1:Distance9.000Time1:08:16.90Pace7:35.21
With Benjamin.
Leg 2:Distance4.000Time29:54.80Pace7:28.70
With Joseph and Jacob.

Black Crocs 2 Miles: 13.00

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

Thu, Feb 25, 2016

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 - 2016-02-25 06:57:21
Workout Totals: Distance12.000Time1:32:21.60Pace7:41.80
Total of 12. Tapering for the 15 K - somewhat. Benjamin and I did a 2 mile tempo down the canyon. He paced me through the first mile in 5:24, then sped up to 4:53. I closed in 5:30 and got 10:54 - 3 seconds faster than on Tuesday. The inversion bothered me a bit while jogging, and a lot in the workout. I think it bothered Benjamin somewhat as well - he got a side ache when he sped up, but was able to run through it. My solution to the inversion problem is convert most of the office work to be remote. It is really a better way to do things - I have been doing it for the last 16 years. It is like exercise and eating healthy - you get better results when you do it, but it requires some organization and overcoming inertia, and it is something you will think you cannot do if you follow the short-circuit thought patterns. Thousands of people drive to the office every day for the sole reason that either they do not know how to use remote communication tools effectively, or their employer does not, and not willing to learn the new patterns. I am a registered Republican, and I tend to vote Republican although in 2008 I could not bring myself to vote for McCain, and of course I would not vote for Obama, so I voted for Chuck Baldwin. And in 2016 if Trump gets the nomination, I will be voting for a non-major-party candidate again. I favor reduced taxes and deregulation in general. But I would support a bill with both hands that would impose an environmental pollution tax on businesses that made their employees drive to work when they were willing to do their work from home and a reasonable case could be made that they could be at least equally productive. Or maybe calculate the business tax based on the number of office employees that drive to work, and let the free market figure out how to reduce that number productively.
Leg 1:Distance4.360Time35:30.20Pace8:08.58
Leg 2:Distance2.000Time10:54.10Pace5:27.05
Leg 3:Distance1.640Time14:20.00Pace8:44.39
Leg 4:Distance4.000Time31:37.30Pace7:54.32

Black Crocs 2 Miles: 21.00

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

Fri, Feb 26, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.31	0.00	0.00	0.75	10.06

Fast Running Friend Workout - 2016-02-26 07:31:23
Workout Totals: Distance10.060Time1:16:49.70Pace7:38.22
10 total. Kids ran their usual distances expect for Benjamin who did only 6 - tapering for the 15 K tomorrow. We did a 0.75 interval down the canyon in 3:48 with the splits of 76,75,77. Much better than two weeks ago (76,78,80). Hopefully this will translate into a better race tomorrow.
Leg 1:Distance3.030Time24:12.20Pace7:59.27
Warm-up.
Leg 2:Distance0.750Time3:48.40Pace5:04.53
Interval.
Leg 3:Distance2.280Time18:12.70Pace7:59.25
Cool-down.
Leg 4:Distance4.000Time30:36.40Pace7:39.10
With Joseph and Jacob.

Black Crocs 2 Miles: 10.06

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

Sat, Feb 27, 2016

Race: Salt Lake Track Club 15 K (9.321 Miles) 00:56:54, Place overall: 9, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.61	0.00	9.32	0.00	13.93

Fast Running Friend Workout - 2016-02-27 09:30:56
Workout Totals: Distance13.924Time1:34:44.10Pace6:48.22
SLC Track Club 15 K, 56:54 (officially 56:57, but I am pretty sure that was off), 9th overall, 1st master. Not a good race for either myself or Benjamin. The conditions were near perfect, but neither one of us could taken advantage of them. Something was terribly wrong today for both of us. I felt a little weak at the start, but did not think it would result in this kind of a disaster. I opened with 3:28 1 K, felt decent, 5:40 at the mile, 7:06 at 2 K. So far so good, then boom, cannot even break 6:00 in the mile. Made it to the 5 K in 18:24, rallied a bit with 6 K in 22:06, and then boom. I longed for those 6:02 miles, because even that was not happening. 27:58 at the turnaround, 37:34 at the 10 K (19:10 5 K), and then the last 5 K in 19:20. Benjamin ran 53:20. He went out in 5:14 for the mile, then 5:23, and then he could barely run 5:50 the rest of the way. I am suspecting the chronic lack of sleep finally caught up to us. He has been busy with school. I have been busy with work and trying to teach the kids at the same time. So we got sloppy about going to bed on time. This race is a wake up call. Time to get strict about bed time. Kids ran their usual distances at home today.
Leg 1:Distance1.500Time11:59.50Pace7:59.67
Warm-up.
Leg 2:Distance0.107Time0:31.60Pace4:55.33
A stride.
Leg 3:Distance0.107Time0:56.70Pace8:49.91
Jogging back.
Leg 4:Distance9.310Time56:54.10Pace6:06.71
The race.
Leg 5:Distance2.900Time24:22.20Pace8:24.21
Cool-down.

Black Crocs 2 Miles: 13.92

Night Sleep Time: 8.00	Nap Time: 1.00	Total Sleep Time: 9.00

Sun, Feb 28, 2016

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: 10.00	Nap Time: 1.50	Total Sleep Time: 11.50

Mon, Feb 29, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	1.00	14.00

Fast Running Friend Workout - 2016-02-29 06:57:00
Workout Totals: Distance14.000Time1:48:39.90Pace7:45.71
Finally got good sleep. A nap on Saturday, 10 hours Sat-Sun night with only one Mary-wants-to-watch-a-Russian-cartoon midnight interruption, then then 1.5 hour nap on Sunday, and 8 hours Sun-Mon. I was amazed. My body happily took all of that sleep. It was almost like in the Soviet prisoner song "Comrade Stalin" : "We are falling down on the prison bunks like the trees we have been chopping and we have no knowledge of the insomnia of our leaders." Total of 14. Usual distances for the kids. Did a pickup with Benjamin for 1 mile down the canyon in 5:14. Felt very good. I am still in shock over how I have been able to trick myself into this long term sleep deprivation. I am thankful for the fiasco at the race on Saturday to give me a wake up call to take care of the matter.
Leg 1:Distance10.000Time1:16:34.60Pace7:39.46
With Benjamin.
Split 1:Distance6.720Time52:40.50Pace7:50.31 Cumilative:Distance6.720Time52:40.50Pace7:50.31
Split 2:Distance1.000Time5:14.10Pace5:14.10 Cumilative:Distance7.720Time57:54.60Pace7:30.08
Split 3:Distance2.280Time18:40.00Pace8:11.23 Cumilative:Distance10.000Time1:16:34.60Pace7:39.46

Leg 2:Distance4.000Time32:05.30Pace8:01.32
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

Comments

From steve ash on Tue, Mar 01, 2016 at 13:21:23 from 67.2.217.12

Good post Sasha, I really liked the Comrade Stalin quip.. Reminds me of the jokes you used to tell on the run:)

Tue, Mar 01, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.94	0.00	0.00	3.00	13.94

Fast Running Friend Workout - 2016-03-01 06:48:04
Workout Totals: Distance13.935Time1:47:02.60Pace7:40.90
Total of 14. Usual distances for the kids except Joseph ran only 3 because his legs were hurting. Did 3x1 mile down the canyon with 0.25 recovery jog with Benjamin. He paced me. Was able to make the target of 5:20 average: 5:21.0, 5:19.9, 5:16.1. The sleep is helping. Once Jacob and I dropped Joseph off he picked it up and ran the last mile on the little boy course in 6:18 with the splits of 1:42, 1:42, 1:26, 1:28. I was quite impressed by his finish as it was faster than his mile PR pace. Maybe we should do a mile time trial in the next couple of weeks.
Leg 1:Distance4.785Time38:16.60Pace7:59.96
Warm-up.
Leg 2:Distance3.500Time22:17.00Pace6:22.00
Workout 3x1 mile down the canyon with 0.25 recovery jog.
Split 1:Distance1.000Time5:21.00Pace5:21.00 Cumilative:Distance1.000Time5:21.00Pace5:21.00
Split 2:Distance0.250Time3:07.50Pace12:30.00 Cumilative:Distance1.250Time8:28.50Pace6:46.80
Split 3:Distance1.000Time5:19.90Pace5:19.90 Cumilative:Distance2.250Time13:48.40Pace6:08.18
Split 4:Distance0.250Time3:12.50Pace12:50.00 Cumilative:Distance2.500Time17:00.90Pace6:48.36
Split 5:Distance1.000Time5:16.10Pace5:16.10 Cumilative:Distance3.500Time22:17.00Pace6:22.00

Leg 3:Distance1.640Time14:47.50Pace9:01.16
Cool-down
Leg 4:Distance4.010Time31:41.50Pace7:54.19
With Joseph and Jacob, dropped off Joseph after 3 miles.
Split 1:Distance3.010Time25:22.90Pace8:25.95 Cumilative:Distance3.010Time25:22.90Pace8:25.95
Split 2:Distance1.000Time6:18.60Pace6:18.60 Cumilative:Distance4.010Time31:41.50Pace7:54.19

Black Crocs 2 Miles: 13.94

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

Wed, Mar 02, 2016

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 - 2016-03-02 06:46:05
Workout Totals: Distance14.040Time1:47:38.00Pace7:39.97
Total of 14. Usual distances for the kids except for Joseph who had sore legs. I had him run only 2.
Leg 1:Distance10.000Time1:16:25.50Pace7:38.55
With Benjamin.
Leg 2:Distance4.040Time31:12.50Pace7:43.49
With Jacob. Joseph did 2 with us.

Black Crocs 2 Miles: 14.04

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

Thu, Mar 03, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	2.00	0.00	14.00

Fast Running Friend Workout - 2016-03-03 06:54:06
Workout Totals: Distance14.000Time1:46:24.60Pace7:36.04
Total of 14. Did a 2 mile tempo with Benjamin down the canyon. He paced me through the first mile in 5:20, then sped up to 4:52. I closed in 5:24, total time 10:44. Fastest time of the year so far. Kids ran their usual distances except for Joseph whose legs are still sore (3 miles), and William who had a cut toe (1 mile).
Leg 1:Distance5.720Time46:34.80Pace8:08.60
Warm-up.
Leg 2:Distance2.000Time10:44.00Pace5:22.00
2 mile tempo.
Leg 3:Distance2.280Time19:12.00Pace8:25.26
Cool-down.
Leg 4:Distance4.000Time29:53.80Pace7:28.45
With Jacob. Joseph and Julia ran the first 1.5 with us.

Black Crocs 2 Miles: 14.00

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

Fri, Mar 04, 2016

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 - 2016-03-04 06:49:00
Workout Totals: Distance14.000Time1:50:37.70Pace7:54.12
14 total. Usual distances for the kids. Joseph was able to get through 4 today, but it was very painful and we had to stop for massage several times.
Leg 1:Distance10.000Time1:16:49.50Pace7:40.95
With Benjamin.
Leg 2:Distance4.000Time33:48.20Pace8:27.05
With Joseph.

Black Crocs 2 Miles: 14.00

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

Sat, Mar 05, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	6.00	0.00	16.38

Fast Running Friend Workout - 2016-03-05 06:44:28
Workout Totals: Distance16.380Time1:59:42.60Pace7:18.50
Total of 16+ miles. All with Benjamin. Last 5 with Jacob. Joseph was able to run 3 miles today. Otherwise kids ran their usual distances. Benjamin and I did a tempo workout. First 2 miles up the canyon. I got 12:08 (5:59, 6:09), Benjamin got 11:26 (5:40, 5:46). Then 4 miles down. I got 22:37 (5:41, 5:40, 5:43, 5:33), Benjamin 20:51 (5:19, 5:14, 5:11, 5:07). I was happy with the result for both of us. Looks like the extra sleep we both have been helping.
Leg 1:Distance2.280Time18:47.00Pace8:14.30
Warm-up.
Leg 2:Distance2.000Time12:08.50Pace6:04.25
Uphill tempo.
Leg 3:Distance1.500Time13:39.00Pace9:06.00
Recovery.
Leg 4:Distance4.000Time22:37.50Pace5:39.38
Downhill tempo.
Leg 5:Distance1.600Time13:12.70Pace8:15.44
Cool-down.
Leg 6:Distance5.000Time39:17.90Pace7:51.58
Picked up Jacob.

Black Crocs 2 Miles: 16.38

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

Sun, Mar 06, 2016

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. The body again demanded sleep.

Night Sleep Time: 9.50	Nap Time: 2.50	Total Sleep Time: 12.00

Mon, Mar 07, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.17	0.00	0.00	0.00	14.17

Fast Running Friend Workout - 2016-03-07 06:44:56
Workout Totals: Distance14.173Time1:52:31.00Pace7:56.33
Total of 14. Usual distances for the kids.
Leg 1:Distance10.000Time1:19:06.50Pace7:54.65
With Benjamin.
Leg 2:Distance0.033Time0:16.90Pace8:32.12
False start with Stephen. He tripped, and we took him back to get cleaned up.
Leg 3:Distance1.140Time9:06.80Pace7:59.65
With Joseph, Jacob, Julia, Jenny, and Stephen.
Leg 4:Distance3.000Time24:00.80Pace8:00.27
With Jenny, Julia, Joseph, Jacob, and William.

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

Tue, Mar 08, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.58	0.00	0.00	0.37	13.95

Fast Running Friend Workout - 2016-03-08 06:48:19
Workout Totals: Distance13.949Time1:49:29.90Pace7:50.99
14 total. Benjamin did an 800 time trial. I ran the last quarter with him, except he dropped me in the last 100. His time was 2:10.3. He opened with 30.4, then 32.6, 34.9, and 32.4. It was cold and windy. I ended up with a 69.0 quarter. We will try again on Thursday and a few more times. Kids ran their usual distances.
Leg 1:Distance1.561Time12:24.20Pace7:56.75
To the track + strides.
Split 1:Distance1.000Time7:52.70Pace7:52.70 Cumilative:Distance1.000Time7:52.70Pace7:52.70
Split 2:Distance0.062Time0:16.40Pace4:24.52 Cumilative:Distance1.062Time8:09.10Pace7:40.55
Split 3:Distance0.062Time0:43.30Pace11:38.39 Cumilative:Distance1.124Time8:52.40Pace7:53.67
Split 4:Distance0.062Time0:16.30Pace4:22.90 Cumilative:Distance1.186Time9:08.70Pace7:42.65
Split 5:Distance0.375Time3:15.50Pace8:41.33 Cumilative:Distance1.561Time12:24.20Pace7:56.75

Leg 2:Distance0.388Time2:12.00Pace5:40.21
The time trial.
Split 1:Distance0.070Time0:30.40Pace7:14.29 Cumilative:Distance0.070Time0:30.40Pace7:14.29
Diagonal.
Split 2:Distance0.070Time0:32.60Pace7:45.71 Cumilative:Distance0.140Time1:03.00Pace7:30.00
Diagonal.
Split 3:Distance0.124Time0:34.90Pace4:41.45 Cumilative:Distance0.264Time1:37.90Pace6:10.83
With Benjamin.
Split 4:Distance0.117Time0:33.20Pace4:43.76 Cumilative:Distance0.381Time2:11.10Pace5:44.09
Benjamin's split at the finish - too late.
Split 5:Distance0.007Time0:00.90Pace2:08.57 Cumilative:Distance0.388Time2:12.00Pace5:40.21
My finish time.

Leg 3:Distance1.000Time8:51.00Pace8:51.00
Back to the house.
Leg 4:Distance7.000Time54:48.30Pace7:49.76
More distance with Benjamin.
Leg 5:Distance1.000Time9:14.00Pace9:14.00
With Stephen, Jenny, Julia, Joseph, and Jacob.
Leg 6:Distance3.000Time22:00.40Pace7:20.13
With Jacob. Joseph and Julia ran the first 1.5 with us, then back at a slower pace as Joseph's legs were hurting.

Black Crocs 2 Miles: 13.95

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

Wed, Mar 09, 2016

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 - 2016-03-09 06:48:49
Workout Totals: Distance14.000Time1:50:44.30Pace7:54.59
Usual 14. Kids ran their usual distances.
Leg 1:Distance10.000Time1:19:29.50Pace7:56.95
With Benjamin.
Leg 2:Distance4.000Time31:14.80Pace7:48.70
With Joseph and Jacob. Part with Julia and William.

Black Crocs 2 Miles: 14.00

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

Thu, Mar 10, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.22	0.00	0.00	0.74	13.96

Fast Running Friend Workout - 2016-03-10 07:33:46
Workout Totals: Distance13.968Time1:56:02.70Pace8:18.48
Did a workout with Benjamin. Wanted to get another data point on his 800 condition off a fast start. It was more or less the same as Tuesday. He opened with 60.6 and closed with 69.1 finishing in 2:09.7. I ran the last 40 with him and was able to keep up. Then we ran out of time because both of us slept in and started the workout late. In the evening we ran some more - 4x200. I got 33.0, 32.9, 32.9, 32.5. Benjamin - 30.6, 29.4, 28.4, 27.4. 27.4 was pretty hard on his hamstrings. So now I have an idea of what we need to do to improve his 800. Hamstring flexibility, and learning to be smooth at 30 seconds per 200. Leave the sub-28 range alone for now - too dangerous. Younger kids ran their usual distances. Joseph's legs are starting to do better, but far from perfectly healthy still.
Leg 1:Distance1.661Time14:07.20Pace8:30.05
Warm-up, strides.
Split 1:Distance1.100Time8:45.50Pace7:57.73 Cumilative:Distance1.100Time8:45.50Pace7:57.73
Split 2:Distance0.062Time0:16.80Pace4:30.97 Cumilative:Distance1.162Time9:02.30Pace7:46.70
Split 3:Distance0.062Time0:46.10Pace12:23.55 Cumilative:Distance1.224Time9:48.40Pace8:00.72
Split 4:Distance0.062Time0:16.00Pace4:18.06 Cumilative:Distance1.286Time10:04.40Pace7:49.98
Split 5:Distance0.375Time4:02.80Pace10:47.47 Cumilative:Distance1.661Time14:07.20Pace8:30.05

Leg 2:Distance0.388Time2:09.70Pace5:34.28
Benjamin's time trial.
Split 1:Distance0.070Time0:29.20Pace6:57.14 Cumilative:Distance0.070Time0:29.20Pace6:57.14
Split 2:Distance0.070Time0:31.60Pace7:31.43 Cumilative:Distance0.140Time1:00.80Pace7:14.29
Split 3:Distance0.124Time0:34.60Pace4:39.03 Cumilative:Distance0.264Time1:35.40Pace6:01.36
Split 4:Distance0.124Time0:34.30Pace4:36.61 Cumilative:Distance0.388Time2:09.70Pace5:34.28

Leg 3:Distance2.000Time18:01.10Pace9:00.55
Cool-down.
Leg 4:Distance1.000Time9:30.30Pace9:30.30
With Stephen.
Leg 5:Distance3.000Time22:38.90Pace7:32.97
With Joseph, Jacob, and Julia.
Leg 6:Distance1.400Time11:20.40Pace8:06.00
Evening workout with Benjamin. Warm-up.
Leg 7:Distance1.119Time9:24.50Pace8:24.47
4x200 with recoveries, which were 200 meter jog, and 600 before the last one.
Split 1:Distance0.124Time0:33.00Pace4:26.13 Cumilative:Distance0.124Time0:33.00Pace4:26.13
Split 2:Distance0.124Time1:15.70Pace10:10.48 Cumilative:Distance0.248Time1:48.70Pace7:18.31
Split 3:Distance0.124Time0:32.90Pace4:25.32 Cumilative:Distance0.372Time2:21.60Pace6:20.65
Split 4:Distance0.124Time1:44.10Pace13:59.52 Cumilative:Distance0.496Time4:05.70Pace8:15.36
Split 5:Distance0.124Time0:32.90Pace4:25.32 Cumilative:Distance0.620Time4:38.60Pace7:29.35
Split 6:Distance0.375Time4:13.40Pace11:15.73 Cumilative:Distance0.995Time8:52.00Pace8:54.67
Split 7:Distance0.124Time0:32.50Pace4:22.10 Cumilative:Distance1.119Time9:24.50Pace8:24.47

Leg 8:Distance3.400Time28:50.60Pace8:29.00
More distance with Benjamin.

Black Crocs 2 Miles: 13.96

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

Fri, Mar 11, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.12	0.00	0.00	0.00	14.12

Fast Running Friend Workout - 2016-03-11 06:58:53
Workout Totals: Distance14.125Time1:49:43.60Pace7:46.10
Usual 14. Kids ran their usual distances for the most part. Matthew set a new 200 meter record - 1:02.4. Stephen ended up doing 2 miles instead of 1 due to his first mile being too slow - 9:55.
Leg 1:Distance10.000Time1:16:13.60Pace7:37.36
With Benjamin.
Leg 2:Distance3.000Time23:17.00Pace7:45.67
With Joseph, Jacob, and Julia.
Leg 3:Distance1.000Time9:10.60Pace9:10.60
With Stephen.
Leg 4:Distance0.125Time1:02.40Pace8:19.20
With Matthew.

Black Crocs 2 Miles: 14.12

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

Sat, Mar 12, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.54	0.00	0.00	0.00	12.54

Fast Running Friend Workout - 2016-03-12 05:37:31
Workout Totals: Distance12.540Time1:37:48.80Pace7:48.01
Today Joseph, Jacob, William, and Stephen went to the Utah Elementary School Chess Championship. So I had to improvise to get my run in, but I did manage to get in a little over 12 total. Joseph got 4 points out of 6, Jacob 3.5, William 3, Stephen 1.5. So we did OK, but it was not a stellar performance. Our goal for next year is for everybody to get 5 points or more which would make use competitive against elementary schools. I decided to get better organized with the boys chess training and train Julia to train them. Last year things have fallen through the cracks in this area as the results show. Benjamin did 8x200 at home on the track with 200 recovery jog. His first one was 31, then 32. Then Julia massaged his hamstrings, and he was able to hit the target in the last 6 ranging between 29.4 and 30.3.
Leg 1:Distance8.000Time59:25.80Pace7:25.73
Alone.
Leg 2:Distance2.500Time21:06.50Pace8:26.60
Supervising Stephen, William, Joseph, and Jacob running in the field.
Leg 3:Distance2.040Time17:16.50Pace8:28.09
With Jenny.

White Crocs 2 Miles: 2.50	Black Crocs 2 Miles: 10.04

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

Sun, Mar 13, 2016

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 from the lost sleep. Caught up with a nap in the afternoon.

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

Mon, Mar 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.62	0.00	0.00	0.00	14.62

Fast Running Friend Workout - 2016-03-14 06:51:25
Workout Totals: Distance14.625Time1:54:38.90Pace7:50.35
Usual day, usual distances for us, except Stephen ended up doing 2 miles again. I ran an extra 0.5 with Sarah. She was having some odd fatigue issues, probably pregnancy related, so I wanted to run with her to get a feel of what was going on. From the run, and from the doctor's review, the consensus appears to be that when you are 40 and you are having your tenth child, things are just different. She was able to run OK on that stretch, just felt different.
Leg 1:Distance10.000Time1:17:11.40Pace7:43.14
With Benjamin.
Leg 2:Distance0.500Time5:08.00Pace10:16.00
With Sarah.
Leg 3:Distance0.125Time1:07.70Pace9:01.60
With Matthew.
Leg 4:Distance4.000Time31:11.80Pace7:47.95
With Joseph and Jacob.

Black Crocs 2 Miles: 14.62

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

Tue, Mar 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.37	0.00	0.00	0.62	10.99

Fast Running Friend Workout - 2016-03-15 06:55:25
Workout Totals: Distance10.987Time1:32:11.20Pace8:23.43
Benjamin did 4x400 on the track today with full recovery. His splits were 60.6, 59.2, 59.9, 59.9. The purpose of the workout was to learn how to run 60 seconds per 400 pace relaxed. I did 4x200 running out on the diagonal to the 200 mark to take Benjamin's split, and then trying not to get dropped too badly over his last 200. I got 32.7, 32.0, 32.0, 32.1 - an improvement over Thursday.
Leg 1:Distance3.711Time31:50.40Pace8:34.79
Warm-up, strides.
Split 1:Distance3.150Time26:39.60Pace8:27.81 Cumilative:Distance3.150Time26:39.60Pace8:27.81
Split 2:Distance0.062Time0:16.50Pace4:26.13 Cumilative:Distance3.212Time26:56.10Pace8:23.14
Split 3:Distance0.062Time0:49.90Pace13:24.84 Cumilative:Distance3.274Time27:46.00Pace8:28.86
Split 4:Distance0.062Time0:16.00Pace4:18.06 Cumilative:Distance3.336Time28:02.00Pace8:24.20
Split 5:Distance0.375Time3:48.40Pace10:09.07 Cumilative:Distance3.711Time31:50.40Pace8:34.79

Leg 2:Distance0.194Time1:02.30Pace5:21.13
First interval.
Split 1:Distance0.070Time0:29.60Pace7:02.86 Cumilative:Distance0.070Time0:29.60Pace7:02.86
Split 2:Distance0.124Time0:32.70Pace4:23.71 Cumilative:Distance0.194Time1:02.30Pace5:21.13

Leg 3:Distance0.500Time5:08.30Pace10:16.60
Leg 4:Distance0.194Time1:01.70Pace5:18.04
Split 1:Distance0.070Time0:29.70Pace7:04.29 Cumilative:Distance0.070Time0:29.70Pace7:04.29
Split 2:Distance0.124Time0:32.00Pace4:18.06 Cumilative:Distance0.194Time1:01.70Pace5:18.04

Leg 5:Distance0.500Time4:44.80Pace9:29.60
Leg 6:Distance0.194Time1:02.10Pace5:20.10
Split 1:Distance0.070Time0:30.10Pace7:10.00 Cumilative:Distance0.070Time0:30.10Pace7:10.00
Split 2:Distance0.124Time0:32.00Pace4:18.06 Cumilative:Distance0.194Time1:02.10Pace5:20.10

Leg 7:Distance0.500Time5:26.50Pace10:53.00
Leg 8:Distance0.194Time1:02.20Pace5:20.62
Split 1:Distance0.070Time0:30.10Pace7:10.00 Cumilative:Distance0.070Time0:30.10Pace7:10.00
Split 2:Distance0.124Time0:32.10Pace4:18.87 Cumilative:Distance0.194Time1:02.20Pace5:20.62

Leg 9:Distance1.000Time9:32.40Pace9:32.40
Back to the house.
Leg 10:Distance4.000Time31:20.50Pace7:50.12
With Joseph and Jacob.

Black Crocs 2 Miles: 10.99

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

Wed, Mar 16, 2016

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 - 2016-03-16 07:05:08
Workout Totals: Distance14.000Time1:47:56.30Pace7:42.59
Usual run. Kids ran more or less usual distances.
Leg 1:Distance10.000Time1:17:07.60Pace7:42.76
With Benjamin.
Leg 2:Distance4.000Time30:48.70Pace7:42.18
With Joseph and Jacob.

White Crocs 2 Miles: 14.00

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

Thu, Mar 17, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.68	0.00	0.00	0.37	14.05

Fast Running Friend Workout - 2016-03-17 07:04:38
Workout Totals: Distance14.049Time1:55:49.20Pace8:14.64
Today Benjamin did an 800 time trial. It went better than the last two. This time he ran 2:06.3 with the splits of 62.2, 64.1. Almost a PR. We will try again next week. I did the last quarter. Was able to keep up for the first 200 but then lost steam on the second - 32.1, 34.6 - 66.7, faster track quarter of the year, though. Otherwise kids ran their usual distances at an easy pace.
Leg 1:Distance3.661Time30:49.00Pace8:25.05
Warm-up, strides.
Split 1:Distance3.100Time25:43.20Pace8:17.81 Cumilative:Distance3.100Time25:43.20Pace8:17.81
Split 2:Distance0.062Time0:15.80Pace4:14.84 Cumilative:Distance3.162Time25:59.00Pace8:13.04
Split 3:Distance0.062Time0:47.90Pace12:52.58 Cumilative:Distance3.224Time26:46.90Pace8:18.42
Split 4:Distance0.062Time0:15.80Pace4:14.84 Cumilative:Distance3.286Time27:02.70Pace8:13.82
Split 5:Distance0.375Time3:46.30Pace10:03.47 Cumilative:Distance3.661Time30:49.00Pace8:25.05

Leg 2:Distance0.388Time2:08.90Pace5:32.22
Benjamin's 800 - ran the last lap with him, got dropped in the last 200. His time was 2:06.3.
Split 1:Distance0.070Time0:30.50Pace7:15.71 Cumilative:Distance0.070Time0:30.50Pace7:15.71
Split 2:Distance0.070Time0:31.70Pace7:32.86 Cumilative:Distance0.140Time1:02.20Pace7:24.29
Split 3:Distance0.124Time0:32.10Pace4:18.87 Cumilative:Distance0.264Time1:34.30Pace5:57.20
Split 4:Distance0.124Time0:34.60Pace4:39.03 Cumilative:Distance0.388Time2:08.90Pace5:32.22

Leg 3:Distance6.000Time50:51.80Pace8:28.63
More distance with Benjamin.
Leg 4:Distance4.000Time31:59.50Pace7:59.88
With Joseph and Jacob.

Black Crocs 2 Miles: 14.05

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

Fri, Mar 18, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.12	0.00	0.00	0.00	14.12

Fast Running Friend Workout - 2016-03-18 06:48:49
Workout Totals: Distance14.125Time1:52:28.80Pace7:57.79
Total of 14. Usual distances for the kids.
Leg 1:Distance10.000Time1:19:32.30Pace7:57.23
With Benjamin.
Leg 2:Distance0.125Time1:04.90Pace8:39.20
With Matthew.
Leg 3:Distance4.000Time31:51.60Pace7:57.90
With Joseph and Jacob.

Black Crocs 2 Miles: 14.12

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

Sat, Mar 19, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.02	0.00	4.00	0.50	21.52

Fast Running Friend Workout - 2016-03-19 08:32:19
Workout Totals: Distance21.511Time2:41:56.50Pace7:31.70
Split the run into AM and PM today because Benjamin was presenting at a math conference at BYU. Ran with the younger kids in the AM and with Benjamin in the PM. We did a 4 mile tempo down the canyon in 22:20, splits 5:34, 5:37, 5:36, 5:33, then after some rest 4x200 down a hill over by the house. I got 34.1, 34.2, 34.7, and 33.8. Benjamin hit the first three in the 29.4-30.0 range, then the last one in 27.7. Younger kids ran their usual Saturday distances for the most part. Julia did only 4 instead of the usual 5 due to feeling like she was getting a cold.
Leg 1:Distance1.000Time6:58.70Pace6:58.70
Alone.
Leg 2:Distance0.125Time1:14.00Pace9:52.00
With Matthew.
Leg 3:Distance3.000Time23:16.30Pace7:45.43
With William.
Leg 4:Distance5.000Time38:54.70Pace7:46.94
With Joseph and Jacob. Part with Julia.
Leg 5:Distance5.700Time45:15.50Pace7:56.40
With Benjamin - warm-up.
Leg 6:Distance4.000Time22:20.80Pace5:35.20
Tempo run with Benjamin.
Leg 7:Distance1.300Time11:52.20Pace9:07.85
Recovery.
Leg 8:Distance0.946Time7:27.00Pace7:52.52
4x200 down the hill by the house.
Split 1:Distance0.124Time0:34.10Pace4:35.00 Cumilative:Distance0.124Time0:34.10Pace4:35.00
Split 2:Distance0.150Time1:32.20Pace10:14.67 Cumilative:Distance0.274Time2:06.30Pace7:40.95
Split 3:Distance0.124Time0:34.20Pace4:35.81 Cumilative:Distance0.398Time2:40.50Pace6:43.27
Split 4:Distance0.150Time1:46.90Pace11:52.67 Cumilative:Distance0.548Time4:27.40Pace8:07.96
Split 5:Distance0.124Time0:34.70Pace4:39.84 Cumilative:Distance0.672Time5:02.10Pace7:29.55
Split 6:Distance0.150Time1:51.10Pace12:20.67 Cumilative:Distance0.822Time6:53.20Pace8:22.68
Split 7:Distance0.124Time0:33.80Pace4:32.58 Cumilative:Distance0.946Time7:27.00Pace7:52.52

Leg 9:Distance0.440Time4:37.30Pace10:30.23
Cool-down.

Black Crocs 2 Miles: 21.51

Night Sleep Time: 8.00	Nap Time: 1.50	Total Sleep Time: 9.50

Sun, Mar 20, 2016

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 the deducation of the Provo City Temple.

Night Sleep Time: 8.00	Nap Time: 1.50	Total Sleep Time: 9.50

Mon, Mar 21, 2016

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 - 2016-03-21 06:56:56
Workout Totals: Distance14.000Time1:50:56.60Pace7:55.47
Usual 14. Usual distances for the kids.
Leg 1:Distance10.000Time1:18:13.00Pace7:49.30
With Benjamin.
Leg 2:Distance4.000Time32:43.60Pace8:10.90
With Joseph and Jacob. Part with William and Julia.

Black Crocs 2 Miles: 14.00

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

Tue, Mar 22, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.37	0.00	0.00	0.50	12.87

Fast Running Friend Workout - 2016-03-22 06:57:16
Workout Totals: Distance12.869Time1:47:12.20Pace8:19.82
This morning Benjamin and I headed to the track to do 3x500 with full rest. It was raining, not too hard, but the conditions were not the best for this type of workout as the goal was to edge a little closer to the sub-2:00 target. So we decided to postpone the workout until he got back from class in hopes of better weather. I ran with Joseph and Jacob in the morning. It was dry in the evening, but still cold and windy. Not ideal conditions for our workout, but by that time we did not have much of a choice - either fight the cold and the wind, or lose a workout this week. So we did the workout. I did the last 200 with Benjamin on each interval, more like I made an effort to run with him, but every time got dropped. His first interval was 1:17.7 (47.3, 30.4). I thought that was pretty good for the wind, but he was able to speed up on the second - 1:16.2 (46.8, 29.4), and even more on the third - 1:14.0 (44.2, 29.8) with the help of the Orem High football team watching. I suggested we should bring all of Jenny's friends to his next workout, with girls there he would really move. I think the wind calmed down some and it got somewhat warmer as the workout progressed. My 200 splits were 32.6, 31.4, 31.0. The last one was an old man track PR. Good to know I have not lost quite as much speed as it started to appear. But I still have ways to go to get to my PR of 27.5 at the ages of 17 and 31. I noticed that running 31.0 my stride became wider and more relaxed, the improvement in speed did not seem to come from increased turnover or perceived increase in effort. That is actually what I have observed in the past in general about running faster - when the improvement comes, it always is connected with being more relaxed, it appears that the muscles rather than just being stronger in and of themselves are working better together thus producing more power through a better coordination of effort.
Leg 1:Distance3.800Time31:09.20Pace8:11.89
With Benjamin.
Leg 2:Distance4.000Time31:53.40Pace7:58.35
With Joseph and Jacob.
Leg 3:Distance1.496Time12:29.60Pace8:21.07
Warm-up, strides.
Split 1:Distance1.000Time7:53.60Pace7:53.60 Cumilative:Distance1.000Time7:53.60Pace7:53.60
Split 2:Distance0.062Time0:16.20Pace4:21.29 Cumilative:Distance1.062Time8:09.80Pace7:41.21
Split 3:Distance0.062Time0:46.80Pace12:34.84 Cumilative:Distance1.124Time8:56.60Pace7:57.40
Split 4:Distance0.062Time0:17.80Pace4:47.10 Cumilative:Distance1.186Time9:14.40Pace7:47.45
Split 5:Distance0.310Time3:15.20Pace10:29.68 Cumilative:Distance1.496Time12:29.60Pace8:21.07

Leg 4:Distance0.204Time1:19.90Pace6:31.67
Benjamin's 500, my 200, interval 1.
Split 1:Distance0.080Time0:47.30Pace9:51.25 Cumilative:Distance0.080Time0:47.30Pace9:51.25
Split 2:Distance0.124Time0:32.60Pace4:22.90 Cumilative:Distance0.204Time1:19.90Pace6:31.67

Leg 5:Distance0.930Time9:09.30Pace9:50.65
Recovery.
Leg 6:Distance0.205Time1:18.20Pace6:21.46
Interval 2.
Split 1:Distance0.080Time0:46.80Pace9:45.00 Cumilative:Distance0.080Time0:46.80Pace9:45.00
Split 2:Distance0.125Time0:31.40Pace4:11.20 Cumilative:Distance0.205Time1:18.20Pace6:21.46

Leg 7:Distance0.930Time8:56.20Pace9:36.56
Recovery.
Leg 8:Distance0.204Time1:15.20Pace6:08.63
Interval 3.
Split 1:Distance0.080Time0:44.20Pace9:12.50 Cumilative:Distance0.080Time0:44.20Pace9:12.50
Split 2:Distance0.124Time0:31.00Pace4:10.00 Cumilative:Distance0.204Time1:15.20Pace6:08.63

Leg 9:Distance1.100Time9:41.20Pace8:48.36
Cool-down.

Black Crocs 2 Miles: 12.87

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

Wed, Mar 23, 2016

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 - 2016-03-23 06:52:17
Workout Totals: Distance14.000Time1:47:33.00Pace7:40.93
Usual 14 miles. Kids ran their usual distances.
Leg 1:Distance10.000Time1:15:54.90Pace7:35.49
With Benjamin.
Leg 2:Distance4.000Time31:38.10Pace7:54.52
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

Thu, Mar 24, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.20	0.00	0.25	1.12	14.57

Fast Running Friend Workout - 2016-03-24 07:29:14
Workout Totals: Distance14.567Time1:56:56.30Pace8:01.66
Today Benjamin ran an 800 time trial in 2:04.3 - new PR finally after two weeks of work. He improved his old PR by 1 second. What I found encouraging is that only two weeks ago he was running only 2:10.3. We will see how much more 800 speed he can develop in the next couple of weeks, and then refocus on the 5 K. I did the last 400 of his time trial and got dropped at the 600 meter mark. His splits were 29.9, 30.6, 32.5, 31.3. I was encouraged by him being able to shift gears in the last 200 meters in spite of a fast start. So now we just need to work more on the confidence from 400 to 600. Hopefully 600 - 400 - 200 workout can help him. Joseph also did a time trial and got a small PR running 2:39.0. This was still slow enough for me to be able to pace, but fast enough that I could not talk much. His splits were 37.7, 41.0, 39.7, 40.6. Jacob tried as well, but missed his PR by a second running 2:44.1 (37.6, 42.7, 43.0, 40.8). I paced him also. William also ran an 800 and got a track PR of 3:13.7 (although his old PR was weak, and he has run 3:08 in the canyon). But today was a low-motivation day for him, and this had to be the second try - I stopped him after he had run a lap in 1:42 and made him restart. Second time around he opened in 1:34, and closed in 1:39 which was more reasonable. Otherwise we had usual runs today.
Leg 1:Distance3.611Time29:07.60Pace8:03.97
Warm-up, strides.
Split 1:Distance3.050Time24:14.50Pace7:56.89 Cumilative:Distance3.050Time24:14.50Pace7:56.89
Split 2:Distance0.062Time0:15.80Pace4:14.84 Cumilative:Distance3.112Time24:30.30Pace7:52.46
Split 3:Distance0.062Time0:40.70Pace10:56.45 Cumilative:Distance3.174Time25:11.00Pace7:56.06
Split 4:Distance0.062Time0:15.60Pace4:11.61 Cumilative:Distance3.236Time25:26.60Pace7:51.76
Split 5:Distance0.375Time3:41.00Pace9:49.33 Cumilative:Distance3.611Time29:07.60Pace8:03.97

Leg 2:Distance0.388Time2:07.80Pace5:29.38
Time trial with Benjamin. He ran 2:04.3, I gave him splits through the first lap and then attempted to keep up for the last 400, but succeeded only for the first 200.
Split 1:Distance0.070Time0:29.90Pace7:07.14 Cumilative:Distance0.070Time0:29.90Pace7:07.14
Split 2:Distance0.070Time0:30.60Pace7:17.14 Cumilative:Distance0.140Time1:00.50Pace7:12.14
Split 3:Distance0.124Time0:32.50Pace4:22.10 Cumilative:Distance0.264Time1:33.00Pace5:52.27
Split 4:Distance0.124Time0:34.80Pace4:40.65 Cumilative:Distance0.388Time2:07.80Pace5:29.38

Leg 3:Distance6.000Time50:46.60Pace8:27.77
Cool-down with Benjamin.
Leg 4:Distance1.080Time9:08.80Pace8:28.15
Warm-up with Joseph, Jacob, and William.
Leg 5:Distance0.496Time2:39.00Pace5:20.56
Joseph's 800 time trial.
Split 1:Distance0.124Time0:37.70Pace5:04.03 Cumilative:Distance0.124Time0:37.70Pace5:04.03
Split 2:Distance0.124Time0:41.00Pace5:30.65 Cumilative:Distance0.248Time1:18.70Pace5:17.34
Split 3:Distance0.124Time0:39.70Pace5:20.16 Cumilative:Distance0.372Time1:58.40Pace5:18.28
Split 4:Distance0.124Time0:40.60Pace5:27.42 Cumilative:Distance0.496Time2:39.00Pace5:20.56

Leg 6:Distance0.496Time2:44.10Pace5:30.85
Jacob's 800 time trial.
Split 1:Distance0.124Time0:37.60Pace5:03.23 Cumilative:Distance0.124Time0:37.60Pace5:03.23
Split 2:Distance0.124Time0:42.70Pace5:44.35 Cumilative:Distance0.248Time1:20.30Pace5:23.79
Split 3:Distance0.124Time0:43.00Pace5:46.77 Cumilative:Distance0.372Time2:03.30Pace5:31.45
Split 4:Distance0.124Time0:40.80Pace5:29.03 Cumilative:Distance0.496Time2:44.10Pace5:30.85

Leg 7:Distance0.250Time2:08.50Pace8:34.00
Recovery jog.
Leg 8:Distance0.250Time1:44.20Pace6:56.80
William's botched time trial.
Split 1:Distance0.124Time0:50.30Pace6:45.65 Cumilative:Distance0.124Time0:50.30Pace6:45.65
Split 2:Distance0.126Time0:53.90Pace7:07.78 Cumilative:Distance0.250Time1:44.20Pace6:56.80

Leg 9:Distance0.496Time3:13.70Pace6:30.52
William's 800 time trial for real.
Leg 10:Distance1.500Time13:16.00Pace8:50.67
Cool-down to the house.

Black Crocs 2 Miles: 14.57

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

Fri, Mar 25, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.15	0.00	0.00	0.00	14.15

Fast Running Friend Workout - 2016-03-25 06:55:54
Workout Totals: Distance14.150Time1:50:03.90Pace7:46.71
More or less usual day in terms of distances, but I did most of the little kids run in the evening. Stephen attempted a mile time trial. First time, he opened with 1:58 quarter, then faded and stopped pushing, so I just stopped him after 1 K and told him to retry in the evening. In the evening the Orem High Track was not available due to a football game, so we went to Mountain View. It was windy. Stephen opened with 1:59 quarter, then faded, but I made him finish it out this time - he ran 8:43.
Leg 1:Distance10.000Time1:18:11.60Pace7:49.16
With Benjamin.
Leg 2:Distance0.650Time5:47.70Pace8:54.92
Stephen's failed mile time trial.
Leg 3:Distance1.000Time8:43.00Pace8:43.00
Stephen better mile time trial in the evening.
Leg 4:Distance2.500Time17:21.60Pace6:56.64
With Joseph and Jacob, part with William.

Black Crocs 2 Miles: 14.15

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

Sat, Mar 26, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.81	0.00	4.50	0.00	20.31

Fast Running Friend Workout - 2016-03-26 09:01:02
Workout Totals: Distance20.311Time2:35:05.30Pace7:38.14
Total of around 20. Did a time trial with Jacob - he ran 800 in 2:43.8 - splits 40,41,43,39 - missed his record by 0.8. The wind made it difficult from 600 to 800. We will try again next week. Julia did a 3 mile time trial down the canyon in 20:00 - splits 6:38, 6:44, 6:38 - new PR. Benjamin and I paced her. Then she ran home, and we ran up the canyon and did a 4 mile tempo run in 22:18 (5:34, 5:34, 5:33, 5:35), followed by 4x200 down the canyon. Benjamin got 30.3, 30.1, 29.4, 27.6, I got 33.5, 33.5, 33.7, 33.2. Benjamin ended up doing 17 miles, longest run he has ever done with some speed in it. Stephen ran 2 miles. Otherwise the kids ran their usual Saturday distances. In the evening we needed to get to our friend's house which is about 0.4 away and Sarah happened to have taken my car keys. So we all ran, including Matthew. He also wanted to run back. I figured he is now ready to move to 400 meters daily.
Leg 1:Distance1.000Time9:18.00Pace9:18.00
Warm-up.
Leg 2:Distance0.496Time2:43.80Pace5:30.24
Jacob's time trial.
Leg 3:Distance1.500Time13:48.70Pace9:12.47
Cool-down to the house.
Leg 4:Distance2.040Time16:52.00Pace8:16.08
With Benjamin, Joseph, and Jacob.
Leg 5:Distance0.400Time3:32.90Pace8:52.25
With Benjamin and Julia - warm-up.
Leg 6:Distance3.000Time20:00.00Pace6:40.00
Julia's time trial.
Leg 7:Distance4.000Time31:06.20Pace7:46.55
Jog up the canyon with Benjamin.
Leg 8:Distance4.000Time22:18.40Pace5:34.60
Tempo run.
Leg 9:Distance1.500Time14:16.60Pace9:31.07
Recovery.
Leg 10:Distance0.125Time0:33.50Pace4:28.00
This and below are 200 intervals/recoveries.
Leg 11:Distance0.125Time1:27.30Pace11:38.40
Leg 12:Distance0.125Time0:33.70Pace4:29.60
Leg 13:Distance0.125Time1:34.20Pace12:33.60
Leg 14:Distance0.125Time0:33.50Pace4:28.00
Leg 15:Distance0.125Time1:36.00Pace12:48.00
Leg 16:Distance0.125Time0:33.20Pace4:25.60
Leg 17:Distance1.500Time14:17.30Pace9:31.53
Cool down to the car.

Black Crocs 2 Miles: 20.31

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

Sun, Mar 27, 2016

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, Mar 28, 2016

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 - 2016-03-28 06:51:58
Workout Totals: Distance13.000Time1:37:57.30Pace7:32.10
Total of 13. Joseph's legs were hurting and Jacob had a minor cold, so I had them run only 3. Matthew is now up to 400 meters a day, ran 2:36. Otherwise usual distances for the kids.
Leg 1:Distance10.000Time1:13:49.00Pace7:22.90
Leg 2:Distance3.000Time24:08.30Pace8:02.77

Black Crocs 2 Miles: 13.00

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

Tue, Mar 29, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.67	0.00	0.00	0.50	14.17

Fast Running Friend Workout - 2016-03-29 06:57:47
Workout Totals: Distance14.168Time1:57:12.30Pace8:16.35
Split the run into two today. In the AM Benjamin was going to do 600-400-200, but it was raining and cold, so we checked the forecast and decided to do it in the evening. So we just ran 5, and then I ran 4 more with Joseph and Jacob. In the evening Benjamin did 600 in 1:30.5, 400 in 58.3, and 200 in 26.6. All were PRs. I did 3x200 32.1, 33.3, and 31.9. It was windy, but not too bad, though bad enough to make the slow 200 about 1 second slower than the fast.
Leg 1:Distance5.000Time38:41.30Pace7:44.26
Easy run with Benjamin.
Leg 2:Distance4.000Time32:02.20Pace8:00.55
With Joseph and Jacob.
Leg 3:Distance0.250Time2:25.90Pace9:43.60
With Matthew and niece Clara.
Leg 4:Distance1.711Time14:24.60Pace8:25.32
Warm-up with Benjamin, strides.
Split 1:Distance1.150Time9:09.00Pace7:57.39 Cumilative:Distance1.150Time9:09.00Pace7:57.39
Split 2:Distance0.062Time0:16.10Pace4:19.68 Cumilative:Distance1.212Time9:25.10Pace7:46.25
Split 3:Distance0.062Time0:50.10Pace13:28.06 Cumilative:Distance1.274Time10:15.20Pace8:02.89
Split 4:Distance0.062Time0:15.60Pace4:11.61 Cumilative:Distance1.336Time10:30.80Pace7:52.16
Split 5:Distance0.375Time3:53.80Pace10:23.47 Cumilative:Distance1.711Time14:24.60Pace8:25.32

Leg 5:Distance0.264Time1:32.70Pace5:51.14
Benjamin's 600, tried to run the last 200 with him, but got dropped.
Split 1:Distance0.070Time0:29.40Pace7:00.00 Cumilative:Distance0.070Time0:29.40Pace7:00.00
Split 2:Distance0.070Time0:31.10Pace7:24.29 Cumilative:Distance0.140Time1:00.50Pace7:12.14
Split 3:Distance0.124Time0:32.20Pace4:19.68 Cumilative:Distance0.264Time1:32.70Pace5:51.14

Leg 6:Distance1.125Time11:36.50Pace10:19.11
Recovery.
Leg 7:Distance0.194Time1:02.30Pace5:21.13
Benjamin's 400, ran the last 200, got dropped.
Split 1:Distance0.070Time0:29.00Pace6:54.29 Cumilative:Distance0.070Time0:29.00Pace6:54.29
Split 2:Distance0.124Time0:33.30Pace4:28.55 Cumilative:Distance0.194Time1:02.30Pace5:21.13

Leg 8:Distance0.500Time6:09.30Pace12:18.60
Recovery.
Leg 9:Distance0.124Time0:31.90Pace4:17.26
Benjamin gave me a head start, then raced to catch me, passed me around 100 meters.
Leg 10:Distance1.000Time8:45.60Pace8:45.60
Back to the house.

Black Crocs 2 Miles: 14.16

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

Wed, Mar 30, 2016

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 - 2016-03-30 07:13:05
Workout Totals: Distance14.000Time1:50:14.30Pace7:52.45
Usual 14 today. Usual distances for the kids.
Leg 1:Distance10.000Time1:19:09.10Pace7:54.91
With Benjamin.
Leg 2:Distance4.000Time31:05.20Pace7:46.30
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

Thu, Mar 31, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.84	0.00	0.00	0.25	14.09

Fast Running Friend Workout - 2016-03-31 07:13:32
Workout Totals: Distance14.084Time1:56:21.50Pace8:15.70
Benjamin was going to do an 800 time trial, but he his hamstrings were still sore from 26.6 200 on Tuesday plus it was raining, so after we did 4x100 strides we decided to postpone the time trial until Saturday, and ran easy. Otherwise kids ran their usual distances.
Leg 1:Distance10.084Time1:24:37.00Pace8:23.47
Split 1:Distance1.050Time8:43.60Pace8:18.67 Cumilative:Distance1.050Time8:43.60Pace8:18.67
Split 2:Distance0.062Time0:16.00Pace4:18.06 Cumilative:Distance1.112Time8:59.60Pace8:05.25
Split 3:Distance0.062Time0:55.80Pace15:00.00 Cumilative:Distance1.174Time9:55.40Pace8:27.16
Split 4:Distance0.062Time0:16.10Pace4:19.68 Cumilative:Distance1.236Time10:11.50Pace8:14.74
Split 5:Distance0.062Time0:59.20Pace15:54.84 Cumilative:Distance1.298Time11:10.70Pace8:36.72
Split 6:Distance0.062Time0:16.10Pace4:19.68 Cumilative:Distance1.360Time11:26.80Pace8:25.00
Split 7:Distance0.062Time0:57.30Pace15:24.19 Cumilative:Distance1.422Time12:24.10Pace8:43.28
Split 8:Distance0.062Time0:16.10Pace4:19.68 Cumilative:Distance1.484Time12:40.20Pace8:32.26
Split 9:Distance8.600Time1:11:56.80Pace8:21.95 Cumilative:Distance10.084Time1:24:37.00Pace8:23.47

Leg 2:Distance4.000Time31:44.50Pace7:56.12
With Joseph and Jacob.
Leg 3:Distance0.000Time0:00.00Pace0:00.00
Leg 4:Distance0.000Time0:00.00Pace0:00.00

Black Crocs 2 Miles: 14.09

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

Fri, Apr 01, 2016

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 - 2016-04-01 10:02:09
Workout Totals: Distance14.000Time1:49:26.50Pace7:49.04
Usual day. Kids ran their usual distances.
Leg 1:Distance10.000Time1:18:00.00Pace7:48.00
With Benjamin.
Leg 2:Distance4.000Time31:26.50Pace7:51.62
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

Sat, Apr 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.13	0.00	0.00	0.31	13.44

Fast Running Friend Workout - 2016-04-02 07:54:56
Workout Totals: Distance13.445Time1:53:03.00Pace8:24.50
Shorter distances today due to General Conference in combination with sleeping in and running 800 time trials. Today Benjamin and Jacob did an 800 time trial. Benjamin ran a new PR of 2:03.6. We decided to do something different today. I started at 1:14 into his run from the 500 mark, which gave me a lead of about 2 seconds, and Benjamin worked to close the gap while I ran as hard as I could. He was able to pass me shortly before the finish line. His splits were 30.0, 31.4, then 62.2 for the last lap and it was probably 31/31. He started too slow, but on the positive side he demonstrated the ability to close in 62 - that was his fastest finish by far out of all our 800 attempts. We will probably try again on Thursday, this time I will get a 2 second head start from the gun to encourage him to open in 28.5, run to the 200, then jog to the 500 and do another head start 14 seconds after he hits the 400 or so. Maybe that will bring him closer to 2:00 or maybe even under. Jacob, assisted by me, Benjamin, and Joseph, ran a small PR of 2:42.8. His splits by 100 were 19, 20, 22, 20, 20, 23, 20, 18. Clearly not ideal 800 pacing. The problem is that he gets scared when he gets to 300 and slows down. So I told him to give it a good push from 300 to 500, but to give him the incentive I told him he could rest once he got to 500. So he rested too much before the push and too much after, but this was still an improvement, and he had an awesome kick in the last 100. Otherwise kids ran their normal Saturday distances with the exception of Julia who overstretched on Friday and was too sore to run.
Leg 1:Distance2.040Time16:37.90Pace8:09.17
Warm-up with Benjamin.
Leg 2:Distance1.661Time15:03.90Pace9:04.19
More warm-up with strides. Picked up Joseph and Jacob.
Split 1:Distance1.100Time9:21.30Pace8:30.27 Cumilative:Distance1.100Time9:21.30Pace8:30.27
Split 2:Distance0.062Time0:15.90Pace4:16.45 Cumilative:Distance1.162Time9:37.20Pace8:16.73
Split 3:Distance0.062Time0:52.70Pace14:10.00 Cumilative:Distance1.224Time10:29.90Pace8:34.62
Split 4:Distance0.062Time0:16.40Pace4:24.52 Cumilative:Distance1.286Time10:46.30Pace8:22.57
Split 5:Distance0.375Time4:17.60Pace11:26.93 Cumilative:Distance1.661Time15:03.90Pace9:04.19

Leg 3:Distance0.318Time2:03.70Pace6:28.99
Split 1:Distance0.070Time0:30.00Pace7:08.57 Cumilative:Distance0.070Time0:30.00Pace7:08.57
Split 2:Distance0.062Time0:31.40Pace8:26.45 Cumilative:Distance0.132Time1:01.40Pace7:45.15
Split 3:Distance0.000Time0:13.90Pace0:00.00 Cumilative:Distance0.132Time1:15.30Pace9:30.45
Split 4:Distance0.186Time0:48.40Pace4:20.22 Cumilative:Distance0.318Time2:03.70Pace6:28.99

Leg 4:Distance0.350Time4:32.00Pace12:57.14
Recovery jog.
Leg 5:Distance0.496Time2:42.80Pace5:28.23
Jacob's time trial.
Leg 6:Distance1.250Time10:29.30Pace8:23.44
Back to the house.
Leg 7:Distance0.750Time5:58.50Pace7:58.00
More distance with Benjamin.
Leg 8:Distance2.040Time16:59.40Pace8:19.71
With Benjamin, Joseph, and Jacob.
Leg 9:Distance2.040Time17:21.80Pace8:30.69
With Benjamin and William.
Leg 10:Distance2.500Time21:13.70Pace8:29.48
Out alone, back with Sarah.

Black Crocs 2 Miles: 13.45

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

Sun, Apr 03, 2016

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. Watch the General Conference.

Night Sleep Time: 8.00	Nap Time: 1.00	Total Sleep Time: 9.00

Mon, Apr 04, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.05	0.00	0.00	0.00	14.05

Fast Running Friend Workout - 2016-04-04 06:51:38
Workout Totals: Distance14.050Time1:49:37.00Pace7:48.11
Usual day. Usual distances for the kids for the most part. Julia was still recovering from overstretching on Friday and was able to run only 2 miles. William moved up to 3 miles a day 3 days a week, 2 miles the other 3.
Leg 1:Distance10.050Time1:17:01.50Pace7:39.85
With Benjamin.
Leg 2:Distance3.000Time25:00.20Pace8:20.07
With Joseph, Jacob, and William. At the end Joseph and Jacob ran ahead, I stayed with William.
Leg 3:Distance1.000Time7:35.30Pace7:35.30
With Joseph and Jacob.

Black Crocs 2 Miles: 14.05

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

Tue, Apr 05, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.08	0.00	0.00	0.99	14.07

Fast Running Friend Workout - 2016-04-05 06:56:13
Workout Totals: Distance14.073Time1:56:28.30Pace8:16.58
Benjamin did 5x1000 with 200 recovery today + 2x200. I did the first one with him, then skipped the next one, then 3x400 going with him in the first lap, and then I was his rabbit for the 200 starting out a bit earlier. He got 3:07.5, 3:08.5, 3:08.8, 3:02.5, and 2:55.1 in the last one. I managed 3:08.6, then 75.9, 72..6, 70.1, 31.9, and 32.2. He surprised me in the last two repetitions given that he was struggling in the first three already and the recovery was only 200 meter jog. Maybe we are hitting the Pavlov's dog effect - in the past he learned that he is supposed to be miserable at 75 seconds per lap, he is more fit now so he really should not be that miserable, but the quick movement of the legs and the arms, and the intensity of air flow through the throat and into the lungs trigger the past memories of suffering that he is not able to immediately overcome. Otherwise kids ran their usual distances.
Leg 1:Distance1.830Time14:41.80Pace8:01.86
Warmup, strides.
Split 1:Distance1.250Time10:28.90Pace8:23.12 Cumilative:Distance1.250Time10:28.90Pace8:23.12
Split 2:Distance0.062Time0:16.60Pace4:27.74 Cumilative:Distance1.312Time10:45.50Pace8:12.00
Split 3:Distance0.108Time0:51.80Pace7:59.63 Cumilative:Distance1.420Time11:37.30Pace8:11.06
Split 4:Distance0.062Time0:17.20Pace4:37.42 Cumilative:Distance1.482Time11:54.50Pace8:02.12
Split 5:Distance0.348Time2:47.30Pace8:00.75 Cumilative:Distance1.830Time14:41.80Pace8:01.86

Leg 2:Distance0.621Time3:08.60Pace5:03.70
1000 interval.
Leg 3:Distance4.522Time39:40.50Pace8:46.43
The rest of the workout.
Split 1:Distance0.650Time6:41.20Pace10:17.23 Cumilative:Distance0.650Time6:41.20Pace10:17.23
Split 2:Distance0.248Time1:15.90Pace5:06.05 Cumilative:Distance0.898Time7:57.10Pace8:51.29
Split 3:Distance0.510Time4:05.70Pace8:01.76 Cumilative:Distance1.408Time12:02.80Pace8:33.35
Split 4:Distance0.248Time1:12.60Pace4:52.74 Cumilative:Distance1.656Time13:15.40Pace8:00.31
Split 5:Distance0.510Time4:12.40Pace8:14.90 Cumilative:Distance2.166Time17:27.80Pace8:03.75
Split 6:Distance0.248Time1:10.10Pace4:42.66 Cumilative:Distance2.414Time18:37.90Pace7:43.09
Split 7:Distance1.240Time11:51.20Pace9:33.55 Cumilative:Distance3.654Time30:29.10Pace8:20.57
Split 8:Distance0.124Time0:31.90Pace4:17.26 Cumilative:Distance3.778Time31:01.00Pace8:12.59
Split 9:Distance0.620Time8:07.30Pace13:05.97 Cumilative:Distance4.398Time39:08.30Pace8:53.95
Split 10:Distance0.124Time0:32.20Pace4:19.68 Cumilative:Distance4.522Time39:40.50Pace8:46.43
Split 11:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.522Time39:40.50Pace8:46.43

Leg 4:Distance3.100Time27:23.50Pace8:50.16
Cool-down with Benjamin.
Leg 5:Distance4.000Time31:33.90Pace7:53.48
With Joseph and Jacob.

Black Crocs 2 Miles: 14.07

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

Wed, Apr 06, 2016

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 - 2016-04-06 07:06:45
Workout Totals: Distance14.000Time1:52:11.40Pace8:00.81
Usual run. Usual distances for the kids. It was William's day to run 3. Matthew set a record in the quarter - 2:20.
Leg 1:Distance4.000Time31:41.90Pace7:55.48
With Benjamin. Pushed Mary in the stroller.
Leg 2:Distance6.000Time46:05.20Pace7:40.87
Left Mary at home and ran 6 more with Benjamin.
Leg 3:Distance3.000Time26:24.30Pace8:48.10
With William, Joseph, and Jacob.
Leg 4:Distance1.000Time8:00.00Pace8:00.00
Dropped William off at home and finished with Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

Thu, Apr 07, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.72	0.00	1.00	0.42	12.14

Fast Running Friend Workout - 2016-04-07 07:12:32
Workout Totals: Distance12.144Time1:41:32.30Pace8:21.67
Benjamin did an 800 time trial today. I thought he would be recovered sufficiently from his Tuesday workout, but apparently it was too optimistic. The fatigue did not show itself in the warm-up, but reared its ugly face during the time trial. Benjamin opened with 29.8, a bit slower than planned, then 31.4, sort of on target, then he did not slow down much, but it was enough to miss his PR by a little bit. He ended up running 63.0 for the last lap with the total time of 2:04.3. Part of the problem may have been my rabbitting. I started in front of him in hopes to get him going in the first 200, he was fast enough to catch up to me, but still too slow overall, then due to short recovery I was too tired to give him a good rabbit run for the last 300 as I only had 51.8 as opposed to 48.4 last week. Jacob did a mile time trial and set a new PR of 5:47.8. His first 300 was good, then his Pavlov's dog fear got the best of him between 300 and 800 - to the point that I considered stopping him, but decided to see if he maybe would find a way to overcome it, and he did. His splits were 85, 89, 87, 84, the balance going towards the 9.34 m tax. New PR by 5.3 seconds. Joseph helped pace but his legs developed their growing pain cramps after 2 laps, so he just jogged in. Otherwise kids ran their usual distances.
Leg 1:Distance3.536Time29:09.20Pace8:14.68
Warm-up with Benjamin, strides.
Split 1:Distance3.100Time24:35.70Pace7:56.03 Cumilative:Distance3.100Time24:35.70Pace7:56.03
Split 2:Distance0.062Time0:15.80Pace4:14.84 Cumilative:Distance3.162Time24:51.50Pace7:51.70
Split 3:Distance0.062Time0:53.20Pace14:18.06 Cumilative:Distance3.224Time25:44.70Pace7:59.13
Split 4:Distance0.062Time0:15.70Pace4:13.23 Cumilative:Distance3.286Time26:00.40Pace7:54.86
Split 5:Distance0.250Time3:08.80Pace12:35.20 Cumilative:Distance3.536Time29:09.20Pace8:14.68

Leg 2:Distance0.358Time2:07.20Pace5:55.31
Assisting with Benjamin's 800 time trial. Did a bit less than 200 for the opening, and the last 300 for the closing.
Split 1:Distance0.110Time0:29.80Pace4:30.91 Cumilative:Distance0.110Time0:29.80Pace4:30.91
Split 2:Distance0.062Time0:31.40Pace8:26.45 Cumilative:Distance0.172Time1:01.20Pace5:55.81
Split 3:Distance0.000Time0:14.20Pace0:00.00 Cumilative:Distance0.172Time1:15.40Pace7:18.37
Split 4:Distance0.186Time0:51.80Pace4:38.49 Cumilative:Distance0.358Time2:07.20Pace5:55.31

Leg 3:Distance3.000Time25:57.00Pace8:39.00
Cool-down with Benjamin.
Leg 4:Distance0.950Time7:51.80Pace8:16.63
To the track with Joseph and Jacob.
Leg 5:Distance1.000Time5:47.80Pace5:47.80
Jacob's time trial.
Leg 6:Distance1.050Time9:00.90Pace8:35.14
Back to the house.
Leg 7:Distance1.000Time9:10.30Pace9:10.30
More distance with Jacob.
Leg 8:Distance1.000Time9:52.30Pace9:52.30
With Stephen.
Leg 9:Distance0.250Time2:35.80Pace10:23.20
With Matthew.

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

Fri, Apr 08, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.25	0.00	0.00	0.00	14.25

Fast Running Friend Workout - 2016-04-08 06:53:09
Workout Totals: Distance14.250Time1:53:04.70Pace7:56.12
Regular runs, except Julia did a mile time trial. It was windy, and her mind was not quite in it, so she ran only 6:32 missing her PR by 4 seconds.
Leg 1:Distance10.000Time1:17:56.40Pace7:47.64
With Benjamin.
Leg 2:Distance1.000Time8:43.80Pace8:43.80
Warm-up to the track.
Leg 3:Distance1.000Time6:32.10Pace6:32.10
Julia's time trial.
Leg 4:Distance1.000Time8:31.10Pace8:31.10
Back to the house.
Leg 5:Distance1.000Time8:54.00Pace8:54.00
Do not remember who this was with.
Leg 6:Distance0.250Time2:27.30Pace9:49.20
With Matthew.

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

Sat, Apr 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.22	0.00	6.44	0.25	18.91

Fast Running Friend Workout - 2016-04-09 08:21:28
Workout Totals: Distance18.908Time2:21:10.00Pace7:27.96
Did 200 meter time trial with Joseph, Jacob, and William, and 100 with Stephen. Times: Joseph 33.4, Jacob 33.9, William 41.6, Stephen 21.8. Then Benjamin paced me through a 6.25 mile tempo run down the canyon which we did in 35:47. Stephen ran 2 miles, William 3, Joseph and Jacob 5, Jenny 5, Julia 4, Benjamin 14, Matthew 0.25.
Leg 1:Distance1.000Time8:51.60Pace8:51.60
Warm-up with Joseph, Jacob, William, and Stephen.
Leg 2:Distance0.124Time0:34.40Pace4:37.42
Joseph and Jacob 200 time trial attempt 1.
Split 1:Distance0.124Time0:33.80Pace4:32.58 Cumilative:Distance0.124Time0:33.80Pace4:32.58
Joseph's time.
Split 2:Distance0.000Time0:00.60Pace0:00.00 Cumilative:Distance0.124Time0:34.40Pace4:37.42
Waiting for Jacob.

Leg 3:Distance0.125Time1:07.40Pace8:59.20
Recovery.
Leg 4:Distance0.125Time1:20.00Pace10:40.00
Jog with William.
Leg 5:Distance0.124Time0:41.70Pace5:36.29
William - 200 - attempt 1.
Leg 6:Distance0.062Time0:21.80Pace5:51.61
Stephen - 100.
Leg 7:Distance0.125Time1:08.10Pace9:04.80
A jog with Joseph and Jacob.
Leg 8:Distance0.124Time0:33.90Pace4:33.39
Joseph and Jacob, 200, try 2.
Split 1:Distance0.124Time0:33.40Pace4:29.35 Cumilative:Distance0.124Time0:33.40Pace4:29.35
Joseph.
Split 2:Distance0.000Time0:00.50Pace0:00.00 Cumilative:Distance0.124Time0:33.90Pace4:33.39
Jacob.

Leg 9:Distance0.125Time1:18.30Pace10:26.40
Jog with William.
Leg 10:Distance0.124Time0:41.60Pace5:35.48
William, 200, try 2.
Leg 11:Distance1.500Time13:49.30Pace9:12.87
Back the house with the little boy gang.
Leg 12:Distance1.750Time14:25.90Pace8:14.80
With Jacob and Benjamin.
Leg 13:Distance3.100Time25:01.20Pace8:04.26
With Benjamin up the canyon.
Leg 14:Distance6.250Time35:47.20Pace5:43.55
Tempo run with Benjamin.
Leg 15:Distance4.250Time35:27.60Pace8:20.61
Cool-down with Benjamin.

Black Crocs 2 Miles: 18.90

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

Sun, Apr 10, 2016

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, Apr 11, 2016

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

Fast Running Friend Workout - 2016-04-11 06:56:18
Workout Totals: Distance11.000Time1:24:15.90Pace7:39.63
Crazy day today, but everybody got their runs done, although with some reduced mileage. Mary had a fevral seizure, and we called 911. She got transported to the Utah Valley Hospital. She came out of it on the way and was released a couple of hours later. In retrospect we should just have driven her ourselves to the Riverwoods Urgent Care - she would have gotten help faster, and the bill from the adventure would have been around $200 instead of around $2000. I think the problem was that she was never hot during the night, and her throat was so sore that she refused to drink. Because she was not hot, we just thought she was not thirsty, and she got dehydrated. Even with the ninth child there are still things that we are learning.
Leg 1:Distance10.000Time1:15:39.30Pace7:33.93
With Benjamin.
Leg 2:Distance1.000Time8:36.60Pace8:36.60
With Joseph, Jacob, William, Stephen, and Jenny.

Black Crocs 2 Miles: 11.00

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

Tue, Apr 12, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.63	0.00	0.00	1.98	8.61

Fast Running Friend Workout - 2016-04-12 08:08:55
Workout Totals: Distance8.616Time1:11:37.50Pace8:18.78
Benjamin did 2x2000 + 1000 workout with long recoveries in between. I gave him the target of 6:10 and sub-3:00 for the last 1000. He ran 6:09.7, 6:10.7, and 2:47.6. I think we are still in the Pavlov's reflex. He felt the 2000s were hard, in the last one he slowed down to 76 in the 4th lap, but then he picked it up so much in the last 200 that he dropped me while I was doing a quarter, and his 1000 was a complete surprise for me - I thought he might run 2:55 if he kicked, well, he did kick quite well in 31, I could not sprint that fast, but he got to the 800 in 2:16 already. Clearly, he was not physically maxed out by the 2000s, but mentally they were hard. We need to figure out something - he is ready to move up a level. I did 3x400 with a brief recovery (however long it took Benjamin to run a lap in between) for each of the 2000, and 400 + 200 in his 1000. I held back some in the 400 knowing that I would need to run a fast 200 shortly. Details below. Do not remember what the kids did, I think they ran their usual distances.
Leg 1:Distance1.591Time13:14.30Pace8:19.25
Warm-up, strides.
Split 1:Distance1.030Time8:11.30Pace7:56.99 Cumilative:Distance1.030Time8:11.30Pace7:56.99
Split 2:Distance0.062Time0:16.20Pace4:21.29 Cumilative:Distance1.092Time8:27.50Pace7:44.74
Split 3:Distance0.062Time0:41.80Pace11:14.19 Cumilative:Distance1.154Time9:09.30Pace7:56.00
Split 4:Distance0.062Time0:17.10Pace4:35.81 Cumilative:Distance1.216Time9:26.40Pace7:45.79
Split 5:Distance0.375Time3:47.90Pace10:07.73 Cumilative:Distance1.591Time13:14.30Pace8:19.25

Leg 2:Distance0.944Time6:09.70Pace6:31.63
First interval/400 session.
Split 1:Distance0.248Time1:13.60Pace4:56.77 Cumilative:Distance0.248Time1:13.60Pace4:56.77
Split 2:Distance0.100Time1:13.30Pace12:13.00 Cumilative:Distance0.348Time2:26.90Pace7:02.13
Split 3:Distance0.248Time1:13.40Pace4:55.97 Cumilative:Distance0.596Time3:40.30Pace6:09.63
Split 4:Distance0.100Time1:15.00Pace12:30.00 Cumilative:Distance0.696Time4:55.30Pace7:04.28
Split 5:Distance0.248Time1:14.40Pace5:00.00 Cumilative:Distance0.944Time6:09.70Pace6:31.63

Leg 3:Distance1.000Time10:34.00Pace10:34.00
Recovery.
Leg 4:Distance0.944Time6:11.90Pace6:33.96
Second interval/400 session.
Split 1:Distance0.248Time1:13.10Pace4:54.76 Cumilative:Distance0.248Time1:13.10Pace4:54.76
Split 2:Distance0.100Time1:14.10Pace12:21.00 Cumilative:Distance0.348Time2:27.20Pace7:02.99
Split 3:Distance0.248Time1:14.60Pace5:00.81 Cumilative:Distance0.596Time3:41.80Pace6:12.15
Split 4:Distance0.100Time1:16.50Pace12:45.00 Cumilative:Distance0.696Time4:58.30Pace7:08.59
Split 5:Distance0.248Time1:13.60Pace4:56.77 Cumilative:Distance0.944Time6:11.90Pace6:33.96

Leg 5:Distance0.625Time6:30.40Pace10:24.64
Recovery.
Leg 6:Distance0.472Time2:48.60Pace5:57.20
Benjamin's 1000, mine 400 + 200.
Split 1:Distance0.248Time1:11.50Pace4:48.31 Cumilative:Distance0.248Time1:11.50Pace4:48.31
Split 2:Distance0.100Time1:04.60Pace10:46.00 Cumilative:Distance0.348Time2:16.10Pace6:31.09
Split 3:Distance0.124Time0:32.50Pace4:22.10 Cumilative:Distance0.472Time2:48.60Pace5:57.20

Leg 7:Distance1.000Time9:08.20Pace9:08.20
Back to the house.
Leg 8:Distance2.040Time17:00.40Pace8:20.20
More distance with Benjamin - I think we had Joseph and Jacob with us.

Black Crocs 2 Miles: 8.60

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

Wed, Apr 13, 2016

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 - 2016-04-13 08:43:55
Workout Totals: Distance12.040Time1:35:40.90Pace7:56.82
Usual day, usual distance for the kids, except I ran only 12 instead of 14.
Leg 1:Distance6.000Time46:50.50Pace7:48.42
With Benjamin.
Leg 2:Distance1.000Time9:16.90Pace9:16.90
With Stephen, Joseph, Jacob, William, Julia, and Benjamin.
Leg 3:Distance3.000Time24:40.00Pace8:13.33
With Joseph, Julia, William, Benjamin, and Jacob - I think.
Leg 4:Distance2.040Time14:53.50Pace7:17.99
Alone.

Black Crocs 2 Miles: 12.04

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

Thu, Apr 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.82	0.00	0.19	0.43	13.44

Fast Running Friend Workout - 2016-04-14 09:12:33
Workout Totals: Distance13.444Time1:46:57.50Pace7:57.35
Did 300 meter time trials with Joseph (52.9), Jacob (53.5), and William (1:07.8), 100 with Stephen. Afterwards, Joseph and Jacob did a 400 (Joseph 75.4, Jacob 76.0, new PR). I was not expecting much out of that one given the fatigue from the 300, but Jacob got a PR, and Joseph repeated his, I think. Otherwise, usual day, kids ran their usual distances.
Leg 1:Distance1.200Time10:01.90Pace8:21.58
Warm-up with the gang - Joseph, Jacob, William, and Stephen.
Leg 2:Distance0.186Time0:53.50Pace4:47.63
Joseph and Jacob's 300.
Split 1:Distance0.186Time0:52.90Pace4:44.41 Cumilative:Distance0.186Time0:52.90Pace4:44.41
Split 2:Distance0.000Time0:00.60Pace0:00.00 Cumilative:Distance0.186Time0:53.50Pace4:47.63

Leg 3:Distance0.062Time0:40.60Pace10:54.84
Jog with William.
Leg 4:Distance0.186Time1:07.80Pace6:04.52
William's 300.
Leg 5:Distance0.062Time0:22.40Pace6:01.29
Stephen's 100.
Leg 6:Distance0.248Time1:16.00Pace5:06.45
Joseph and Jacob's 400.
Split 1:Distance0.248Time1:15.40Pace5:04.03 Cumilative:Distance0.248Time1:15.40Pace5:04.03
Split 2:Distance0.000Time0:00.60Pace0:00.00 Cumilative:Distance0.248Time1:16.00Pace5:06.45

Leg 7:Distance1.500Time13:49.70Pace9:13.13
Back to the house.
Leg 8:Distance1.000Time8:35.60Pace8:35.60
With Joseph, Jacob, and Benjamin.
Leg 9:Distance9.000Time1:10:10.00Pace7:47.78
With Benjamin.

Black Crocs 2 Miles: 13.44

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

Fri, Apr 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	3.00	0.00	14.25

Fast Running Friend Workout - 2016-04-15 08:14:00
Workout Totals: Distance14.250Time1:50:21.30Pace7:44.65
Did a 3 mile tempo run down the canyon with Benjamin. Well, we each did our own tempo run at the same time, rather after warming up together, and then cooled down together. I ran 16:47 (5:27, 5:40, 5:40), he got 14:43, new PR, splits 4:59, 4:55, 4:49, last quarter in 64. I felt the lack of sleep - Mary has been waking up at odd times. Benjamin also was sluggish, but in a different way - he had a hard time getting going, but he had a good kick at the end. Otherwise the kids ran their usual distances except for William who had a cold and ran only one mile.
Leg 1:Distance5.360Time44:04.00Pace8:13.28
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:47.40Pace5:35.80
Tempo run.
Leg 3:Distance1.640Time15:03.40Pace9:10.85
Cool-down to the house.
Leg 4:Distance4.000Time31:53.80Pace7:58.45
With Joseph and Jacob.
Leg 5:Distance0.250Time2:32.70Pace10:10.80
With Matthew.

Black Crocs 2 Miles: 14.25

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

Sat, Apr 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.25	0.00	3.00	0.00	18.25

Fast Running Friend Workout - 2016-04-16 10:43:31
Workout Totals: Distance18.250Time2:14:23.40Pace7:21.83
Benjamin took the GRE Math test today, so I rearranged my run schedule to be able to run with him. I ran with Joseph and Jacob in the morning - only 3 miles as Jacob had a cold, and Joseph's legs were hurting. Then I ran 10 with Benjamin when he got back, and 5 more alone - total of 18. Benjamin paced me through a 3 mile tempo run down the canyon. I was able to break 16:30 with his help. Our splits were 5:23, 5:31, 5:35. We had gusty cross-winds which caused a serious slow-down between 2 and 2.5, but then I was able to speed up to 5:20 over the last 600 meters, but still this was only good for 5:35. William ran only 1 mile - still not feeling well. Otherwise kids ran their usual distances. On another front, Benjamin passed the driver's license road tests and is just some paperwork away from actually getting his license.
Leg 1:Distance3.000Time23:37.10Pace7:52.37
With Joseph and Jacob.
Leg 2:Distance5.360Time41:32.60Pace7:45.04
With Benjamin.
Leg 3:Distance3.000Time16:29.60Pace5:29.87
Tempo run.
Leg 4:Distance1.640Time14:27.30Pace8:48.84
Back to the house with Benjamin.
Leg 5:Distance5.000Time35:54.90Pace7:10.98
Alone. Felt unusually good for this late in the run.
Leg 6:Distance0.250Time2:21.90Pace9:27.60
With Matthew.

Black Crocs 2 Miles: 18.25

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

Sun, Apr 17, 2016

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: 1.00	Total Sleep Time: 9.00

Mon, Apr 18, 2016

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 - 2016-04-18 07:11:06
Workout Totals: Distance13.120Time1:39:58.50Pace7:37.20
Regular runs for everybody except Joseph and Jacob. Same issues - legs for Joseph, cold for Jacob - did only 3 miles with them.
Leg 1:Distance10.120Time1:16:01.40Pace7:30.73
With Benjamin.
Leg 2:Distance3.000Time23:57.10Pace7:59.03
With Joseph and Jacob.

Black Crocs 2 Miles: 13.12

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

Tue, Apr 19, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.12	0.06	0.00	0.50	13.68

Fast Running Friend Workout - 2016-04-19 07:54:33
Workout Totals: Distance13.687Time1:49:22.00Pace7:59.43
Benjamin did a 1.25 mile pickup down the canyon in 5:51. I ran the first 600 with him, then fell back a bit and finished the half mile in 2:23. Julia attempted a mile time trial but did not have the juice. Otherwise regular runs except William did 3 miles.
Leg 1:Distance3.800Time28:47.80Pace7:34.68
With Benjamin.
Leg 2:Distance1.250Time7:54.80Pace6:19.84
The pickup interval.
Split 1:Distance0.500Time2:23.30Pace4:46.60 Cumilative:Distance0.500Time2:23.30Pace4:46.60
Split 2:Distance0.750Time5:31.50Pace7:22.00 Cumilative:Distance1.250Time7:54.80Pace6:19.84

Leg 3:Distance4.950Time43:00.70Pace8:41.35
Cool-down to the house.
Leg 4:Distance1.000Time8:26.40Pace8:26.40
To the track with Joseph, Jacob, and Julia.
Leg 5:Distance0.062Time0:22.50Pace6:02.90
A stride.
Leg 6:Distance0.000Time0:00.00Pace0:00.00
Leg 7:Distance0.625Time4:11.50Pace6:42.40
Julia's failed time trial.
Leg 8:Distance1.000Time8:44.60Pace8:44.60
Back to the house.
Leg 9:Distance1.000Time7:53.70Pace7:53.70
With William.

Black Crocs 2 Miles: 13.67

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

Wed, Apr 20, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.50	0.00	0.00	12.50

Fast Running Friend Workout - 2016-04-20 08:32:21
Workout Totals: Distance12.496Time1:40:54.70Pace8:04.53
Julia did a mile time trial on the little boy course and almost got her track time - off by 2 seconds. William ran the 800 time trial and got 3:12.6 - new PR by a second. Benjamin did 8 miles - tapering for the 5000 this Saturday. Otherwise usual distances except I had Joseph and Jacob run only 3 miles due to Joseph's sore legs. Jacob, however, appears to have recovered from his cold as he ran the last mile uphill in under 7:00.
Leg 1:Distance3.000Time24:31.60Pace8:10.53
With Benjamin, Joseph, and Jacob. Joseph's legs were hurting, so I sent Benjamin and Jacob ahead in the last mile.
Leg 2:Distance5.000Time38:49.30Pace7:45.86
With Benjamin.
Leg 3:Distance1.000Time8:31.30Pace8:31.30
With Julia.
Leg 4:Distance1.000Time6:30.70Pace6:30.70
Julia's mile time trial on the little boy course.
Leg 5:Distance1.000Time9:47.00Pace9:47.00
With Julia and William.
Leg 6:Distance0.496Time3:12.60Pace6:28.31
William's 800 time trial.
Leg 7:Distance1.000Time9:32.20Pace9:32.20
Back to the house.

Black Crocs 2 Miles: 12.50

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

Thu, Apr 21, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	1.00	12.25

Fast Running Friend Workout - 2016-04-21 07:55:49
Workout Totals: Distance12.250Time1:35:05.00Pace7:45.71
Turned 43 today. To celebrate, I suppose, I had Benjamin pull me through an uphill mile into a headwind in the canyon in 5:43.9. It was not an all out effort, but it was hard. Benjamin ran only 8 to be fresh for the 5000 on Saturday. I ran 12. Otherwise, usual distances for everybody.
Leg 1:Distance2.780Time20:52.80Pace7:30.65
Warm-up.
Leg 2:Distance1.000Time5:43.90Pace5:43.90
Fast mile up the canyon.
Leg 3:Distance4.220Time34:23.10Pace8:08.89
More distance with Benjamin. We got the car that Sarah left for us. She is getting more pregnant and her calves are starting to hurt a lot on the uphill - but she can still run downhill.
Leg 4:Distance4.000Time31:38.60Pace7:54.65
With Joseph and Jacob.
Leg 5:Distance0.250Time2:26.60Pace9:46.40
With Matthew.

Black Crocs 2 Miles: 12.25

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

Fri, Apr 22, 2016

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 - 2016-04-22 08:33:19
Workout Totals: Distance12.080Time1:35:25.60Pace7:53.97
Usual runs today except Benjamin did only 6 tapering for the 5000 tomorrow. I did a total of 12.
Leg 1:Distance4.000Time32:15.30Pace8:03.82
I think this was with Joseph and Jacob.
Leg 2:Distance2.040Time17:43.80Pace8:41.47
With William.
Leg 3:Distance4.000Time31:48.00Pace7:57.00
With Benjamin.
Leg 4:Distance2.040Time13:38.50Pace6:41.23
Alone.

Black Crocs 2 Miles: 12.08

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

Sat, Apr 23, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.33	0.00	1.50	0.25	20.08

Fast Running Friend Workout - 2016-04-23 08:01:04
Workout Totals: Distance20.078Time2:52:00.20Pace8:34.01
Total of 20 for me today, 16 in the AM, 4 in the PM. Joseph and Jacob did a 400 time trial at Orem High. It was windy. Joseph got 75.5, Jacob 75.8 - new small PR for Jacob in spite of the wind. Benjamin ran in the 5000 meters in the Clarence Robison Invitational at the BYU Track. His time was 15:51.20. The winner was 14:53. It was raining pretty hard, he froze and felt he could not move. His splits are below. He did very well in the first 4 laps - steady 72-73 pace arriving at 1600 in 4:50.7 trailing the lead pack. Then all of a sudden he ran 76 followed by 78.8. I thought he was going to latch on to the people that passed him, but he did not and slowed down even more to 80.7. I wondered how bad it could get, and said a prayer that it would not get too bad. He saw a Kenyan runner that just passed him fading, I think this was Eric Rotich, went after him and passed him. This gave Benjamin some juice, and he never had laps slower than 79 from that point on. I missed the lap press with 200 to go, but I think that lap was 76 followed by 35 for the kick. In spite of the mid race plop Benjamin pulled off a small PR improving his time from last year by 1 second. He should be improving more, and he has been showing in workouts that he has more potential than that. We need to figure out how to unlock it so it will materialize into a solid 5000 time.
Leg 1:Distance3.000Time20:55.70Pace6:58.57
Alone.
Leg 2:Distance1.000Time8:05.60Pace8:05.60
Warm-up with Joseph and Jacob.
Leg 3:Distance0.248Time1:15.80Pace5:05.65
Joseph and Jacob's 400 time trial.
Split 1:Distance0.248Time1:15.50Pace5:04.44 Cumilative:Distance0.248Time1:15.50Pace5:04.44
Split 2:Distance0.000Time0:00.30Pace0:00.00 Cumilative:Distance0.248Time1:15.80Pace5:05.65

Leg 4:Distance1.750Time14:40.20Pace8:22.97
Back to the house with Joseph and Jacob.
Leg 5:Distance2.040Time15:37.20Pace7:39.41
With Benjamin and Joseph.
Leg 6:Distance1.000Time8:06.30Pace8:06.30
With Benjamin and Jenny.
Leg 7:Distance3.000Time26:40.10Pace8:53.37
With Jenny and William.
Leg 8:Distance1.000Time8:01.10Pace8:01.10
With Jenny.
Leg 9:Distance3.000Time20:13.50Pace6:44.50
Alone, did a 1.5 pick-up going back to the house on hills. It was windy.
Split 1:Distance1.500Time11:14.70Pace7:29.80 Cumilative:Distance1.500Time11:14.70Pace7:29.80
Split 2:Distance1.500Time8:58.80Pace5:59.20 Cumilative:Distance3.000Time20:13.50Pace6:44.50

Leg 10:Distance0.000Time15:51.20Pace0:00.00
Benjamin's 5000 splits.
Split 1:Distance0.000Time1:12.00Pace0:00.00 Cumilative:Distance0.000Time1:12.00Pace0:00.00
Split 2:Distance0.000Time1:12.20Pace0:00.00 Cumilative:Distance0.000Time2:24.20Pace0:00.00
Split 3:Distance0.000Time1:13.20Pace0:00.00 Cumilative:Distance0.000Time3:37.40Pace0:00.00
Split 4:Distance0.000Time1:13.30Pace0:00.00 Cumilative:Distance0.000Time4:50.70Pace0:00.00
Split 5:Distance0.000Time1:16.30Pace0:00.00 Cumilative:Distance0.000Time6:07.00Pace0:00.00
Split 6:Distance0.000Time1:18.80Pace0:00.00 Cumilative:Distance0.000Time7:25.80Pace0:00.00
Split 7:Distance0.000Time1:20.50Pace0:00.00 Cumilative:Distance0.000Time8:46.30Pace0:00.00
Split 8:Distance0.000Time1:18.30Pace0:00.00 Cumilative:Distance0.000Time10:04.60Pace0:00.00
Split 9:Distance0.000Time1:18.80Pace0:00.00 Cumilative:Distance0.000Time11:23.40Pace0:00.00
Split 10:Distance0.000Time1:18.60Pace0:00.00 Cumilative:Distance0.000Time12:42.00Pace0:00.00
Split 11:Distance0.000Time1:18.00Pace0:00.00 Cumilative:Distance0.000Time14:00.00Pace0:00.00
Split 12:Distance0.000Time1:51.20Pace0:00.00 Cumilative:Distance0.000Time15:51.20Pace0:00.00

Leg 11:Distance0.000Time0:00.00Pace0:00.00
Leg 12:Distance1.000Time9:00.50Pace9:00.50
With Benjamin, Stephen, Jacob, and Joseph.
Leg 13:Distance1.000Time6:50.00Pace6:50.00
With Joseph and Benjamin.
Leg 14:Distance2.040Time16:43.00Pace8:11.67
With Benjamin.

Black Crocs 2 Miles: 20.07

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

Sun, Apr 24, 2016

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: 1.00	Total Sleep Time: 9.00

Mon, Apr 25, 2016

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 - 2016-04-25 09:08:13
Workout Totals: Distance14.000Time1:49:08.60Pace7:47.76
Usual runs today. Matthew set a new record for a quarter - 2:08.
Leg 1:Distance10.000Time1:17:17.70Pace7:43.77
With Benjamin.
Leg 2:Distance4.000Time31:50.90Pace7:57.73
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

Tue, Apr 26, 2016

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

Fast Running Friend Workout - 2016-04-26 08:14:14
Workout Totals: Distance10.050Time1:19:40.10Pace7:55.63
Benjamin told me he thought he would have run better alone in the race. I told him I wanted to prove him wrong, though I would be happy if he proved me wrong instead. So I suggested that he prove me wrong by going to the BYU track and running a 5000 time trial faster than he did in a race in good weather to take out that excuse/factor. We got to the track hoping for good weather, but it did not materialize, so we postponed the effort until tomorrow.
Leg 1:Distance2.050Time17:08.80Pace8:21.85
With Benjamin.
Leg 2:Distance4.000Time31:42.30Pace7:55.57
With Benjamin, Joseph, and Jacob.
Leg 3:Distance4.000Time30:49.00Pace7:42.25
With Benjamin.

Black Crocs 2 Miles: 10.05

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

Wed, Apr 27, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.78	0.00	0.00	2.06	12.84

Fast Running Friend Workout - 2016-04-27 08:17:48
Workout Totals: Distance12.844Time1:46:12.70Pace8:16.16
Today the weather was finally good. So this gave Benjamin a chance that Dad was right about the importance of running with people or alternatively to prove him wrong. Well, Dad's 31 years of running experience turned out to be worth something after all - Benjamin learned the hard way how hard it is to maintain a fast pace on the track for 5000 meters alone especially when you are at 4500 feet. He ran the 5000 time trial. The deal we made before the start was that I would alternate quarters following him, but if his quarters dropped to slower than 78 I would step forward and pull him and he'd better follow. He ran the first 5 laps very evenly paced in 6:15. Then his next lap was 80.7. I considered telling him to just kick and finish 3200 under 10:00, but decided he needed the experience of the lonely 5000. But he decided differently. When I took over on the 7th lap, he started grumbling that he did not care, did not want to keep going, etc, and stopped shortly after the 2700 mark. We had a father to son talk, and after some effort he acknowledged the error of his ways. I asked him what he thought he should do for mental redemption. He said 3200. So I told him run evenly paced 72s to the 800 mark, then just run, but obey me if I step forward and try to speed you up. So he did what I said, and ran 10:18. I ended up doing 2x400 + last 800 with him, so I got a decent workout as well. Afterwards we talked about a plan to win against this 6th lap beast. That is where his troubles started today, and that is where he started falling apart in the race on Saturday as well. We are going to try this on Friday - one 3200 meter interval, open with 71, 72, 72, 73, then run the best pace to the finish. Obey Dad in the second half. If that does not seem to make a dent, we might do 2400, same pace start, then whatever in the 5th lap, then all out in the last lap. Julia went to the track and did a time trial on her own for the mile in 6:37, splits 1:34, 1:42, 1:44, and 1:35. This is part of our plan to help her overcome the fear of the track. Otherwise usual runs for the kids.
Leg 1:Distance1.536Time13:16.50Pace8:38.55
Warm-up, strides with Benjamin.
Split 1:Distance1.100Time9:20.20Pace8:29.27 Cumilative:Distance1.100Time9:20.20Pace8:29.27
Split 2:Distance0.062Time0:16.70Pace4:29.35 Cumilative:Distance1.162Time9:36.90Pace8:16.47
Split 3:Distance0.062Time0:48.30Pace12:59.03 Cumilative:Distance1.224Time10:25.20Pace8:30.78
Split 4:Distance0.062Time0:16.90Pace4:32.58 Cumilative:Distance1.286Time10:42.10Pace8:19.30
Split 5:Distance0.250Time2:34.40Pace10:17.60 Cumilative:Distance1.536Time13:16.50Pace8:38.55

Leg 2:Distance1.244Time8:41.20Pace6:58.97
Benjamin's failed 5000 time trial attempt. I got a short recovery 400 workout out of it alternating laps.
Split 1:Distance0.248Time1:15.10Pace5:02.82 Cumilative:Distance0.248Time1:15.10Pace5:02.82
Split 2:Distance0.100Time1:14.30Pace12:23.00 Cumilative:Distance0.348Time2:29.40Pace7:09.31
Split 3:Distance0.248Time1:14.90Pace5:02.02 Cumilative:Distance0.596Time3:44.30Pace6:16.34
Split 4:Distance0.100Time1:15.10Pace12:31.00 Cumilative:Distance0.696Time4:59.40Pace7:10.17
Split 5:Distance0.248Time1:15.70Pace5:05.24 Cumilative:Distance0.944Time6:15.10Pace6:37.35
Split 6:Distance0.100Time1:20.60Pace13:26.00 Cumilative:Distance1.044Time7:35.70Pace7:16.49
Split 7:Distance0.200Time1:05.50Pace5:27.50 Cumilative:Distance1.244Time8:41.20Pace6:58.97

Leg 3:Distance0.300Time3:04.00Pace10:13.33
A little jog with Benjamin.
Leg 4:Distance1.394Time10:19.90Pace7:24.69
Benjamin's psychological therapy session which consisted of running the first 800 in 2:24 and then just hanging on at the best pace he though he could do. I did 2x400 + 800. His finishing time was 10:18.1. I ran most of the last 800 with him, but got dropped in the last 100.
Split 1:Distance0.100Time1:11.00Pace11:50.00 Cumilative:Distance0.100Time1:11.00Pace11:50.00
Split 2:Distance0.100Time1:13.00Pace12:10.00 Cumilative:Distance0.200Time2:24.00Pace12:00.00
Split 3:Distance0.248Time1:18.20Pace5:15.32 Cumilative:Distance0.448Time3:42.20Pace8:15.98
Split 4:Distance0.100Time1:20.90Pace13:29.00 Cumilative:Distance0.548Time5:03.10Pace9:13.10
Split 5:Distance0.248Time1:19.70Pace5:21.37 Cumilative:Distance0.796Time6:22.80Pace8:00.90
Split 6:Distance0.100Time1:21.40Pace13:34.00 Cumilative:Distance0.896Time7:44.20Pace8:38.08
Split 7:Distance0.498Time2:35.70Pace5:12.65 Cumilative:Distance1.394Time10:19.90Pace7:24.69

Leg 5:Distance0.370Time3:27.20Pace9:20.00
Back to the car.
Leg 6:Distance4.000Time34:05.50Pace8:31.38
More distance with Benjamin.
Leg 7:Distance4.000Time33:18.40Pace8:19.60
With Joseph and Jacob.

Black Crocs 2 Miles: 12.84

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

Comments

From Rob Murphy on Fri, Apr 29, 2016 at 21:11:11 from 24.10.247.181

Solo time trials are very hard. Especially for the young.

Thu, Apr 28, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.29	0.00	0.00	0.00	12.29

Fast Running Friend Workout - 2016-04-28 08:44:33
Workout Totals: Distance12.290Time1:39:14.50Pace8:04.50
Total of 12. Kids ran their usual distances except I had Joseph and Jacob rest a little in the morning and run only 3 due to Joseph's sore legs. However, they felt like running some more in the evening, and joined William for 2 miles.
Leg 1:Distance7.000Time55:08.30Pace7:52.61
With Benjamin.
Leg 2:Distance3.000Time25:04.20Pace8:21.40
With Benjamin, Joseph, and Jacob.
Leg 3:Distance0.250Time2:19.00Pace9:16.00
With Matthew.
Leg 4:Distance2.040Time16:43.00Pace8:11.67
With William, Joseph, Jacob, and Jenny.

Black Crocs 2 Miles: 12.29

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

Fri, Apr 29, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.68	0.00	0.00	0.87	12.55

Fast Running Friend Workout - 2016-04-29 08:41:23
Workout Totals: Distance12.545Time1:42:56.60Pace8:12.36
Today was step one in addressing Benjamin's 6th lap weakness. He ran a 3200 with the following lap targets : 71,72,72,73,75,75,75,72 and a point system: For each lap on pace he got the number of points equal to the number of the lap. For each second off pace he lost a point. For the first two laps there was no bonus for being faster than pace. For laps 3,4 one point bonus per second for being faster than pace. Laps 5,6 - 2 points per second, laps 7,8 3 points per second. Lap times are rounded using the floor() function, meaning 75.9 is rounded to 75. His actual laps were 72.0 (0 pt), 73.0 (1 pt), 73.4(2), 75.3(2), 76.0(4), 77.2(4), 79.3(3), 71.1(11) - total time 9:57.3, total of 27 points. I ran the second lap with him (drafting), then 5th and 6th, drafting in the 5th and leading for about 200 meters in the 6th, which gave me 800 in 2:33. Next time I will try to make it further. Benjamin did 10+3 today, other kids ran their usual distances.
Leg 1:Distance1.661Time14:25.80Pace8:41.25
Warm-up with Benjamin, strides.
Split 1:Distance1.100Time9:30.00Pace8:38.18 Cumilative:Distance1.100Time9:30.00Pace8:38.18
Split 2:Distance0.062Time0:16.40Pace4:24.52 Cumilative:Distance1.162Time9:46.40Pace8:24.65
Split 3:Distance0.062Time0:46.80Pace12:34.84 Cumilative:Distance1.224Time10:33.20Pace8:37.32
Split 4:Distance0.062Time0:16.80Pace4:30.97 Cumilative:Distance1.286Time10:50.00Pace8:25.44
Split 5:Distance0.375Time3:35.80Pace9:35.47 Cumilative:Distance1.661Time14:25.80Pace8:41.25

Leg 2:Distance1.244Time9:57.30Pace8:00.14
Benjamin's 3200 time trial.
Split 1:Distance0.100Time1:12.00Pace12:00.00 Cumilative:Distance0.100Time1:12.00Pace12:00.00
Split 2:Distance0.248Time1:13.00Pace4:54.35 Cumilative:Distance0.348Time2:25.00Pace6:56.67
Split 3:Distance0.100Time1:13.40Pace12:14.00 Cumilative:Distance0.448Time3:38.40Pace8:07.50
Split 4:Distance0.100Time1:15.30Pace12:33.00 Cumilative:Distance0.548Time4:53.70Pace8:55.95
Split 5:Distance0.248Time1:16.00Pace5:06.45 Cumilative:Distance0.796Time6:09.70Pace7:44.45
Split 6:Distance0.248Time1:17.20Pace5:11.29 Cumilative:Distance1.044Time7:26.90Pace7:08.07
Split 7:Distance0.100Time1:19.30Pace13:13.00 Cumilative:Distance1.144Time8:46.20Pace7:39.97
Split 8:Distance0.100Time1:11.10Pace11:51.00 Cumilative:Distance1.244Time9:57.30Pace8:00.14

Leg 3:Distance0.350Time3:28.90Pace9:56.86
Back to the car.
Leg 4:Distance1.000Time8:44.80Pace8:44.80
With Stephen, William, Joseph, Jacob, Benjamin, Jenny, and Julia.
Leg 5:Distance3.000Time24:09.10Pace8:03.03
With Benjamin, Joseph, and Jacob.
Leg 6:Distance2.040Time16:06.70Pace7:53.87
With Benjamin.
Leg 7:Distance0.250Time2:31.70Pace10:06.80
With Matthew.
Leg 8:Distance3.000Time23:32.30Pace7:50.77
With Benjamin in the evening.

Black Crocs 2 Miles: 12.54

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

Sat, Apr 30, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.60	0.00	3.50	0.00	20.10

Fast Running Friend Workout - 2016-04-30 08:23:43
Workout Totals: Distance20.100Time2:32:22.50Pace7:34.85
Total of 20 today. Benjamin did 13. He paced me through a 3 mile tempo run down the canyon. I felt fatigued at the start, so I asked him for 83 quarters after the first one. Our first mile was 5:31. Then he gave me a nice break right before 1.5 on the small hill - we ran 5:40 pace (85) and hit 1.5 in 8:19. I felt like I started slacking and asked him for 82s. So we ran 2:44 for the next half, 5:32 for the mile, and then he cranked it up to 80s and I did not complain. So we ran 5:20 for the last mile giving me 16:23 - fasted time of the year, and also the first time I think I was able to run a negative split recently. On the way back I surprised Benjamin with an uphill pickup hear our house at 5:44 pace for half a mile. I surprised myself that I was able to do it as well. Then I ran 4 miles with William. This was his first 4 mile run. He did it in 32:53 which is worth more on a flat course. Joseph and Jacob did 5, Julia 4, Stephen 1, Matthew 0.25, Jenny I think ran 5.
Leg 1:Distance5.280Time42:30.10Pace8:02.97
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:23.80Pace5:27.93
Tempo run.
Leg 3:Distance4.780Time37:41.50Pace7:53.12
Cool-down with Benjamin. Pickup on the hill at the end.
Split 1:Distance4.280Time34:49.00Pace8:08.08 Cumilative:Distance4.280Time34:49.00Pace8:08.08
Split 2:Distance0.500Time2:52.50Pace5:45.00 Cumilative:Distance4.780Time37:41.50Pace7:53.12

Leg 4:Distance4.000Time32:53.50Pace8:13.38
With William.
Leg 5:Distance1.000Time7:54.50Pace7:54.50
With Joseph and Jacob.
Leg 6:Distance2.040Time14:59.10Pace7:20.74
Alone.

Black Crocs 2 Miles: 20.10

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

Sun, May 01, 2016

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: 1.00	Total Sleep Time: 9.00

Mon, May 02, 2016

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 - 2016-05-02 08:05:47
Workout Totals: Distance13.000Time1:37:49.00Pace7:31.46
Benjamin and I did 10+3, usual distances for the younger kids. Jenny took the AP Chemistry test and ran only 3 miles in the evening.
Leg 1:Distance6.000Time44:11.80Pace7:21.97
With Benjamin.
Leg 2:Distance4.000Time31:33.80Pace7:53.45
With Benjamin, Joseph, and Jacob.
Leg 3:Distance3.000Time22:03.40Pace7:21.13
With Benjamin in the evening.

Black Crocs 2 Miles: 13.00

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

Tue, May 03, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.80	0.00	3.00	0.00	14.80

Fast Running Friend Workout - 2016-05-03 08:07:48
Workout Totals: Distance14.800Time1:56:56.20Pace7:54.07
Today our friend Daniel joined us for our workout. The workout was 2x1.5 miles down the canyon with full rest. Benjamin's target was 71 second quarters/4:44 mile pace/7:06 for 1.5. The purpose of the workout was to bust the fear of the 6th lap. I think the workout was successful. Benjamin ran 7:03 in the first one with the splits of 68,70,70,70,73,72. On the second one I told him to focus on the last half mile. This time he ran 7:01 with the splits of 68,71,69,73,71,69. I was happy about that. For my workout I paced Daniel running 8:11 and 8:23. Daniel ran 8:15/8:31. Details below. Kids ran their usual distances except Julia who was sick and ran only 2 miles, and Jenny who ran a bit less for a precaution to avoid getting sick as well as being overexerted before the AP Calculus BC test on Thursday.
Leg 1:Distance3.700Time31:03.10Pace8:23.54
Warm-up with Benjamin and Daniel.
Leg 2:Distance1.500Time8:11.50Pace5:27.67
Paced Daniel through 1.5. He remained in contact until 100 to go, then did not have the juice, but still finished with a good split of 8:15. My splits were 78, 80, 80, 83 (5:22 at the mile), 89, 80.
Leg 3:Distance1.600Time15:34.90Pace9:44.31
Recovery jog.
Leg 4:Distance1.500Time8:31.80Pace5:41.20
Paced Daniel in the second 1.5 interval. He remained in contact up to the mile in 5:35, then started falling back. I tried to encourage him to go over the next quarter running it in 89, then figured he might be better off if I just picked up the pace, and it actually did work. I ran the last quarter in 79, he did something around 82 finishing in 8:31.
Split 1:Distance1.500Time8:23.30Pace5:35.53 Cumilative:Distance1.500Time8:23.30Pace5:35.53
My split
Split 2:Distance0.000Time0:08.50Pace0:00.00 Cumilative:Distance1.500Time8:31.80Pace5:41.20
Daniel's split.

Leg 5:Distance2.500Time21:59.90Pace8:47.96
Cool-down uphill to the Canyon Glen Park.
Leg 6:Distance4.000Time31:35.00Pace7:53.75
With Joseph and Jacob.

Black Crocs 2 Miles: 14.80

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

Wed, May 04, 2016

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 - 2016-05-04 08:41:42
Workout Totals: Distance13.120Time1:46:47.90Pace8:08.41
More or less usual runs today, except Julia threw up and had pretty bad stomach problems, so she did not run. Jenny tapered for the AP test tomorrow. William split his run into a mile in the AM and a mile in the PM. Stephen ran in the evening as in the morning he was still recovering from throwing up in the middle of the night. Benjamin and I did 10 + 3. Benjamin finally got his driver's license. He recalled at the DMV what he had to do to get me to sign the form - which was to run the half marathon in under 1:10. He ran the standard in the Haunted Half at the end of October last year with the time of 1:09:11.
Leg 1:Distance6.100Time48:30.20Pace7:57.08
With Benjamin.
Leg 2:Distance4.000Time32:54.80Pace8:13.70
With Benjamin, Joseph, and Jacob.
Leg 3:Distance1.000Time8:01.70Pace8:01.70
With Benjamin and William later in the evening.
Leg 4:Distance1.000Time9:32.20Pace9:32.20
With Benjamin and Stephen.
Leg 5:Distance1.020Time7:49.00Pace7:39.80
With Benjamin.

Black Crocs 2 Miles: 13.12

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

Thu, May 05, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.21	0.00	0.00	0.16	11.37

Fast Running Friend Workout - 2016-05-05 08:09:52
Workout Totals: Distance11.362Time1:33:14.40Pace8:12.38
Today I wanted Benjamin to repeat his 3200 meter practice run in hopes of converting his 2x1.5 mile strength from Tuesday to the track. But something was wrong. It was warm, we ran almost 6 miles before he started, and I think he might have picked up a stomach bug. So after the first 1600 in 5:03, I ran with him for 10 seconds, and decided to stop him as his previous lap was 79 and he was in no mood to speed up. Julia jogged a mile today. Stephen ran 1 mile. Joseph, Jacob, and William ran a bit in the morning and raced a 1500 in the evening at a USATF meet at the Timpanogos High track. Joseph won his age division (11-12) with a new PR of 5:16.75. He opened in 81 in third place, the leader (Kayden Chase) had 76. The second lap was 89 during which Joseph somewhat hesitantly moved into second place. At that point I yelled at him to speed up. He shifted gears and by about 1000 caught up to Kayden and passed him. Joseph's third lap was 85. Kayden tried to retake the lead in the last lap, but Joseph kept finding another gear. His last 300 meters was 61 seconds. Kayden finished in 5:18.45. Jacob threw up the night before, so I did not want him to push too hard. He ran 5:43.67 easily winning the 9-10 division (the official results for some reason put Joseph in it). He opened with 89, then ran 95, 94, and 64 for the last 300. William ran a PR of 6:19.25. He opened with 96, then I did not catch his other two splits - I have a hard time multi-tasking when watching more than one of my kids in the same race.
Leg 1:Distance4.900Time40:23.40Pace8:14.57
To Canyon Glen Park with Benjamin via a couple of bathroom detours.
Leg 2:Distance0.761Time7:08.50Pace9:23.07
Warm-up at the BYU track, strides - with Benjamin.
Split 1:Distance0.200Time1:54.50Pace9:32.50 Cumilative:Distance0.200Time1:54.50Pace9:32.50
Split 2:Distance0.062Time0:17.00Pace4:34.19 Cumilative:Distance0.262Time2:11.50Pace8:21.91
Split 3:Distance0.062Time0:46.20Pace12:25.16 Cumilative:Distance0.324Time2:57.70Pace9:08.46
Split 4:Distance0.062Time0:17.10Pace4:35.81 Cumilative:Distance0.386Time3:14.80Pace8:24.66
Split 5:Distance0.375Time3:53.70Pace10:23.20 Cumilative:Distance0.761Time7:08.50Pace9:23.07

Leg 3:Distance0.551Time5:13.40Pace9:28.78
Benjamin's failed attempt to conquer the 6th lap beast.
Split 1:Distance0.130Time1:13.10Pace9:22.31 Cumilative:Distance0.130Time1:13.10Pace9:22.31
Split 2:Distance0.130Time1:14.70Pace9:34.62 Cumilative:Distance0.260Time2:27.80Pace9:28.46
Split 3:Distance0.130Time1:16.10Pace9:45.38 Cumilative:Distance0.390Time3:43.90Pace9:34.10
Split 4:Distance0.130Time1:19.50Pace10:11.54 Cumilative:Distance0.520Time5:03.40Pace9:43.46
Split 5:Distance0.031Time0:10.00Pace5:22.58 Cumilative:Distance0.551Time5:13.40Pace9:28.78

Leg 4:Distance0.150Time1:24.10Pace9:20.67
Back to the car.
Leg 5:Distance1.000Time9:21.30Pace9:21.30
With Stephen.
Leg 6:Distance1.000Time7:48.10Pace7:48.10
With Joseph and Jacob.
Leg 7:Distance3.000Time21:55.60Pace7:18.53
Alone.

Black Crocs 2 Miles: 11.36

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

Fri, May 06, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.76	0.00	0.50	0.12	13.38

Fast Running Friend Workout - 2016-05-06 07:53:47
Workout Totals: Distance13.385Time1:45:34.00Pace7:53.21
A.M. 10 with Benjamin, 3 of it with Joseph and Jacob. Other kids ran their usual distances except for Julia who is still recovering and ran only 2 miles. We considering doing the "conquer the 6th lap beast" workout today, but it was too windy, and Benjamin was feeling some kind of fatigue, some of it might have been from the stomach bug in the house. So after the warm-up we decided to postpone it until tomorrow.
Leg 1:Distance2.385Time19:30.50Pace8:10.73
Warm-up, strides with Benjamin.
Split 1:Distance1.100Time9:06.20Pace8:16.55 Cumilative:Distance1.100Time9:06.20Pace8:16.55
Split 2:Distance0.061Time0:16.30Pace4:27.21 Cumilative:Distance1.161Time9:22.50Pace8:04.50
Split 3:Distance0.062Time0:55.10Pace14:47.28 Cumilative:Distance1.223Time10:17.60Pace8:24.95
Split 4:Distance0.062Time0:17.70Pace4:45.02 Cumilative:Distance1.285Time10:35.30Pace8:14.32
Split 5:Distance1.100Time8:55.20Pace8:06.55 Cumilative:Distance2.385Time19:30.50Pace8:10.73

Leg 2:Distance5.000Time39:03.00Pace7:48.60
Distance with Benjamin.
Leg 3:Distance3.000Time23:41.10Pace7:53.70
With Joseph, Jacob, and Benjamin.
Leg 4:Distance1.500Time11:58.90Pace7:59.27
With Benjamin in the evening.
Leg 5:Distance1.500Time11:20.50Pace7:33.67
On the way back - did a 0.5 pickup.
Split 1:Distance0.500Time2:45.50Pace5:31.00 Cumilative:Distance0.500Time2:45.50Pace5:31.00
Split 2:Distance1.000Time8:35.00Pace8:35.00 Cumilative:Distance1.500Time11:20.50Pace7:33.67

Black Crocs 2 Miles: 13.38

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

Sat, May 07, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.29	0.00	2.00	1.12	20.41

Fast Running Friend Workout - 2016-05-07 09:01:43
Workout Totals: Distance20.405Time2:38:10.20Pace7:45.09
Total of 20.4 today. First I went with Benjamin to Provo High where we did the "bust the 6th lap" workout. Things went well for him ... up until he reached the 6th lap :-). So he ran 71.6, 72.1, 72.8, 75.8, 75.6 - following the plan almost perfectly except the 5th lap was supposed to be 73. And then boom, sixth lap he runs 78.6, then 79.2, and 77.8. He broke down mentally again. When he finished I suggested he should do 4x400 in 72 with 200 recovery. He vehemently refused, but after some post-interval teenager negative talk, he accepted my challenge to him to say a prayer to know what he should do. I was suggesting 4x400 because I knew he would succeed and it would teach his body that 72 seconds per lap is really not that hard and can be done in a stage of fatigue. But what I really wanted him to do was 2x1000 at that pace. But I would not dare mention it given his mental state. He finished the prayer, and he says - "I think I should do 2x1000". At this point I knew that something special just happened. I would have been perfectly happy with something like 3:00, 3:02, but Benjamin found another gear and ran 2:54.8, 2:52.4. So if we cut out his slowest 200 from 3200 and add up this 3000 (9:23 + 2:54.8 + 2:52.4) we obtain 15:10 for the 5000. He is running a track 5000 next week in San Francisco. Can the taper, the drop in elevation, and the competition make up for not having two breaks? I do not have enough experience at this point to tell. I did 800 in 2:34.2 + 2x400 70.4, 68.9 joining Benjamin for part of his workout. Then I ran with Matthew - he set a new 0.25 record of 2:05.5 (holding the hand). Then Benjamin and I added a mile, and then ran 5 with Joseph and Jacob. Then I ran 9 more alone with a pickup of 2 miles in 11:17 down the canyon (5:41,5:36). I was surprised - I was only hoping for 5:48 pace given how late into the run it was. I felt like I was able to utilize burning fat better than I normally do - the feeling is you press on the gas pedal, the muscles grumble, but eventually respond, and there is a certain feeling that comes with it. I know it is a good feeling - when it is there you do not hit the wall. I suspect that feeling comes when the body is dipping into fats to save the carbs. The experience reminded me of the "fat" miles Jeff McClellan and I used to do. He is a natural marathon "crasher", but he has been able to run a couple of good marathons including 2:22 in St. George. So maybe they deserve another visit. I am going to try them on Benjamin - he is planning to run his first marathon in the Top of Utah this September if everything goes well.
Leg 1:Distance1.636Time13:41.20Pace8:21.96
Warm-up with Benjamin.
Split 1:Distance1.000Time8:18.40Pace8:18.40 Cumilative:Distance1.000Time8:18.40Pace8:18.40
Split 2:Distance0.062Time0:16.80Pace4:30.97 Cumilative:Distance1.062Time8:35.20Pace8:05.12
Split 3:Distance0.062Time0:44.40Pace11:56.13 Cumilative:Distance1.124Time9:19.60Pace8:17.86
Split 4:Distance0.062Time0:16.70Pace4:29.35 Cumilative:Distance1.186Time9:36.30Pace8:05.92
Split 5:Distance0.450Time4:04.90Pace9:04.22 Cumilative:Distance1.636Time13:41.20Pace8:21.96

Leg 2:Distance1.246Time10:03.50Pace8:04.35
Benjamin's attempt to shake the fist at the 6th lap monster.
Split 1:Distance0.125Time1:11.60Pace9:32.80 Cumilative:Distance0.125Time1:11.60Pace9:32.80
Split 2:Distance0.125Time1:12.10Pace9:36.80 Cumilative:Distance0.250Time2:23.70Pace9:34.80
Split 3:Distance0.125Time1:12.80Pace9:42.40 Cumilative:Distance0.375Time3:36.50Pace9:37.33
Split 4:Distance0.125Time1:15.80Pace10:06.40 Cumilative:Distance0.500Time4:52.30Pace9:44.60
Split 5:Distance0.248Time1:15.60Pace5:04.84 Cumilative:Distance0.748Time6:07.90Pace8:11.84
Split 6:Distance0.248Time1:18.60Pace5:16.94 Cumilative:Distance0.996Time7:26.50Pace7:28.29
Split 7:Distance0.125Time1:19.20Pace10:33.60 Cumilative:Distance1.121Time8:45.70Pace7:48.96
Split 8:Distance0.125Time1:17.80Pace10:22.40 Cumilative:Distance1.246Time10:03.50Pace8:04.35

Leg 3:Distance0.250Time2:54.60Pace11:38.40
Recovery jog - after some discussion and prayer.
Leg 4:Distance0.443Time2:54.80Pace6:34.58
Benjamin's 1000. The monster gets a post-mortem punch, shall we say.
Split 1:Distance0.125Time1:07.90Pace9:03.20 Cumilative:Distance0.125Time1:07.90Pace9:03.20
Split 2:Distance0.248Time1:10.40Pace4:43.87 Cumilative:Distance0.373Time2:18.30Pace6:10.78
Split 3:Distance0.070Time0:36.50Pace8:41.43 Cumilative:Distance0.443Time2:54.80Pace6:34.58

Leg 5:Distance0.620Time7:24.40Pace11:56.77
Recovery jog.
Leg 6:Distance0.460Time2:52.40Pace6:14.78
One more post-mortem punch to the monster over 1000.
Split 1:Distance0.142Time1:08.20Pace8:00.28 Cumilative:Distance0.142Time1:08.20Pace8:00.28
Split 2:Distance0.248Time1:08.90Pace4:37.82 Cumilative:Distance0.390Time2:17.10Pace5:51.54
Split 3:Distance0.070Time0:35.30Pace8:24.29 Cumilative:Distance0.460Time2:52.40Pace6:14.78

Leg 7:Distance0.500Time4:51.90Pace9:43.80
Back to the car.
Leg 8:Distance0.250Time2:05.50Pace8:22.00
With Matthew.
Leg 9:Distance1.000Time8:17.30Pace8:17.30
With Benjamin.
Leg 10:Distance5.000Time40:27.50Pace8:05.50
With Joseph and Jacob.
Leg 11:Distance9.000Time1:02:37.10Pace6:57.46
Alone.
Split 1:Distance4.720Time34:59.50Pace7:24.81 Cumilative:Distance4.720Time34:59.50Pace7:24.81
Split 2:Distance2.000Time11:17.00Pace5:38.50 Cumilative:Distance6.720Time46:16.50Pace6:53.17
Split 3:Distance2.280Time16:20.60Pace7:10.09 Cumilative:Distance9.000Time1:02:37.10Pace6:57.46

Black Crocs 2 Miles: 20.40

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

Sun, May 08, 2016

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: 1.00	Total Sleep Time: 9.00

Mon, May 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.02	1.00	0.00	0.00	13.02

Fast Running Friend Workout - 2016-05-09 08:49:07
Workout Totals: Distance10.020Time1:20:26.10Pace8:01.65
Did 10 + 3 with Benjamin today. Jenny did 1 + 4. Otherwise kids ran their usual distances. Did some "fat" running today. Jenny finished her last AP test - Physic C: Mechanics. That and the anniversary of Russia's victory over Germany in the Second World War had me thinking about two Russian songs. One is the Day of Victory in honor of the war victory, and the other is "All is done - the time in the preliminary confinement cell, as well as the court verdict" - song of a prisoner about to be shipped to a labor camp to mine gold. We will find out in July which one she will be singing.
Leg 1:Distance6.020Time49:08.80Pace8:09.83
With Benjamin - did a fat half mile.
Split 1:Distance5.400Time45:00.30Pace8:20.06 Cumilative:Distance5.400Time45:00.30Pace8:20.06
Split 2:Distance0.500Time3:04.10Pace6:08.20 Cumilative:Distance5.900Time48:04.40Pace8:08.88
Fat half mile.
Split 3:Distance0.120Time1:04.40Pace8:56.67 Cumilative:Distance6.020Time49:08.80Pace8:09.83

Leg 2:Distance4.000Time31:17.30Pace7:49.32
With Benjamin, Joseph, and Jacob.

Fast Running Friend Workout - 2016-05-09 20:19:11
Workout Totals: Distance3.000Time23:46.50Pace7:55.50

Leg 1:Distance3.000Time23:46.50Pace7:55.50
With Benjamin and Jenny in the evening.
Split 1:Distance1.500Time11:54.20Pace7:56.13 Cumilative:Distance1.500Time11:54.20Pace7:56.13
Split 2:Distance0.500Time2:59.20Pace5:58.40 Cumilative:Distance2.000Time14:53.40Pace7:26.70
Fat half mile with Benjamin and Jenny - it was not fat for Jenny, though.
Split 3:Distance1.000Time8:53.10Pace8:53.10 Cumilative:Distance3.000Time23:46.50Pace7:55.50

Black Crocs 2 Miles: 13.02

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

Tue, May 10, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.83	0.00	0.00	0.62	11.45

Fast Running Friend Workout - 2016-05-10 08:55:17
Workout Totals: Distance11.447Time1:31:58.20Pace8:02.07
Today Benjamin did a benchmark 2000 run on the track at Orem High. I had some data from 3 years ago when he did this run in 6:31.6 on Tuesday, and then raced 3000 on Saturday in Eugene, OR at Hayward Field in 9:35.32. So I figured it would be good to gather some more. He ran it in 5:57.8. This predicted 8:45.7 in the 3000 at Hayward Field, and using Runworks Calculator, 15:14 5000. I am writing this entry late, Benjamin did race the 5000 in San Francisco in 15:28.54. The conditions were not bad, but not ideal - 66F, 10 mph wind, and the race was at 2 pm. The Oregon race had - 60 F, 13 mph winds, 9 AM. Benjamin thought the Oregon had better conditions, so we have several possibilities - the sun exposure and the general afternoon apathy at 2 pm was really bothering him, Hayward field had better wind protection, or maybe he just does not remember. I was able to keep up for laps 3, and 4 with him running 2:24.4 for the 800. I was happy with that result. What was strange is that my earlier runs in 2:33-2:34 this year felt pretty close to the limit, and this was also felt close to the limit, but I felt maybe I could have found another gear. Strange things happen when you are over 40. Otherwise, the kids ran their usual distances, except Joseph and Jacob did 4.69 instead of 4.
Leg 1:Distance1.561Time13:37.10Pace8:43.45
Warm-up, strides with Benjamin.
Split 1:Distance1.000Time8:05.20Pace8:05.20 Cumilative:Distance1.000Time8:05.20Pace8:05.20
Split 2:Distance0.062Time0:16.80Pace4:30.97 Cumilative:Distance1.062Time8:22.00Pace7:52.69
Split 3:Distance0.062Time0:42.80Pace11:30.32 Cumilative:Distance1.124Time9:04.80Pace8:04.70
Split 4:Distance0.062Time0:16.60Pace4:27.74 Cumilative:Distance1.186Time9:21.40Pace7:53.36
Split 5:Distance0.375Time4:15.70Pace11:21.87 Cumilative:Distance1.561Time13:37.10Pace8:43.45

Leg 2:Distance0.846Time5:57.80Pace7:02.93
Benjamin's 2000, my 800 with him in the middle.
Split 1:Distance0.125Time1:10.50Pace9:24.00 Cumilative:Distance0.125Time1:10.50Pace9:24.00
Split 2:Distance0.125Time1:12.40Pace9:39.20 Cumilative:Distance0.250Time2:22.90Pace9:31.60
Split 3:Distance0.248Time1:12.20Pace4:51.13 Cumilative:Distance0.498Time3:35.10Pace7:11.93
Split 4:Distance0.248Time1:12.20Pace4:51.13 Cumilative:Distance0.746Time4:47.30Pace6:25.12
Split 5:Distance0.100Time1:10.50Pace11:45.00 Cumilative:Distance0.846Time5:57.80Pace7:02.93

Leg 3:Distance1.000Time9:42.20Pace9:42.20
Back to the house.
Leg 4:Distance4.690Time36:49.10Pace7:51.02
With Joseph and Jacob.
Leg 5:Distance1.310Time9:48.40Pace7:29.16
Extra distance with Benjamin.
Leg 6:Distance2.040Time16:03.60Pace7:52.35
Alone.

Black Crocs 2 Miles: 11.45

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

Wed, May 11, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.77	0.00	1.00	0.00	12.77

Fast Running Friend Workout - 2016-05-11 09:25:50
Workout Totals: Distance12.774Time1:40:54.30Pace7:53.95
Today we did an interesting race. Stephen ran 570 meters, William 700, Joseph and Jacob 800. All started at the same time. I paced Stephen. It was quite dramatic. Joseph ran 2:36.6 (2:36.3 on his watch, either way new PR), Jacob 2:37.7 (also new PR, first time under 2:40), Stephen 2:39.6. William stopped with about 50 meters to go when he saw that Stephen already finished and threw a fit. I would not let him get away with this type of behavior, and gave him a choice - a quarter in 90 seconds, an all out 800, or go home and get no stars or fruit snacks. He was not happy to be constrained this way, but he eventually chose the 800, which he ran in 3:17.4 - 5 seconds slower than his track PR. His first 200 was good - 45 seconds, the rest was obviously not. But I gave him 5 stars for the effort anyway. Joseph got 10, Jacob 8, Stephen 6 plus record bonuses from Amazon. Stephen earned the PR bonus by running an all out 400 in 1:41.4 after the 570 meter run. This surprised me quite a bit - I did not realize he was that fast. Otherwise it was a usual day for the younger kids, and they all did their target distances. Benjamin ran 8 miles tapering for the 5000 on Saturday.
Leg 1:Distance0.248Time2:31.80Pace10:12.10
With Matthew and the rest of the boy crew minus Benjamin on the track. Matthew did not hold the hand for most of it.
Leg 2:Distance0.160Time1:14.20Pace7:43.75
A bit more distance running around arranging the race.
Leg 3:Distance0.354Time2:39.60Pace7:30.85
Pacing Stephen.
Split 1:Distance0.348Time2:36.60Pace7:30.00 Cumilative:Distance0.348Time2:36.60Pace7:30.00
Joseph's split.
Split 2:Distance0.002Time0:01.10Pace9:10.00 Cumilative:Distance0.350Time2:37.70Pace7:30.57
Jacob's split.
Split 3:Distance0.004Time0:01.90Pace7:55.00 Cumilative:Distance0.354Time2:39.60Pace7:30.85
Stephen's split.
Split 4:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.354Time2:39.60Pace7:30.85

Leg 4:Distance0.248Time1:41.40Pace6:48.87
Stephen's 400 time trial.
Leg 5:Distance0.496Time3:17.40Pace6:37.98
William's 800 time trial.
Leg 6:Distance3.000Time25:37.70Pace8:32.57
More distance with Joseph and Jacob.
Leg 7:Distance8.268Time1:03:52.20Pace7:43.50
With Benjamin. Did a "fat" mile that ended up being a bit too fast for the purpose.
Split 1:Distance6.868Time54:56.50Pace7:59.98 Cumilative:Distance6.868Time54:56.50Pace7:59.98
Split 2:Distance1.000Time5:42.30Pace5:42.30 Cumilative:Distance7.868Time1:00:38.80Pace7:42.48
Split 3:Distance0.400Time3:13.40Pace8:03.50 Cumilative:Distance8.268Time1:03:52.20Pace7:43.50

Black Crocs 2 Miles: 12.77

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

Thu, May 12, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	1.00	2.00	0.00	12.00

Fast Running Friend Workout - 2016-05-12 08:29:21
Workout Totals: Distance12.000Time1:30:46.00Pace7:33.83
Benjamin did 6 tapering, otherwise kids ran their usual distances. I did a "fat" mile with Benjamin, then went for extra distances and did a 2 mile tempo at the end of the run.
Leg 1:Distance4.000Time32:29.10Pace8:07.27
With Joseph and Jacob.
Leg 2:Distance1.000Time8:33.30Pace8:33.30
With Stephen.
Leg 3:Distance3.000Time22:42.80Pace7:34.27
With Benjamin. Did a "fat" mile.
Split 1:Distance1.500Time11:58.80Pace7:59.20 Cumilative:Distance1.500Time11:58.80Pace7:59.20
Split 2:Distance1.000Time5:58.30Pace5:58.30 Cumilative:Distance2.500Time17:57.10Pace7:10.84
Split 3:Distance0.500Time4:45.70Pace9:31.40 Cumilative:Distance3.000Time22:42.80Pace7:34.27

Leg 4:Distance2.000Time15:18.00Pace7:39.00
From the house to the 2 mile mark at the mouth of the canyon.
Leg 5:Distance2.000Time11:42.80Pace5:51.40
Tempo run back to the house.

Black Crocs 2 Miles: 12.00

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

Fri, May 13, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.75	1.00	1.25	0.00	12.00

Fast Running Friend Workout - 2016-05-13 08:30:05
Workout Totals: Distance12.000Time1:30:19.00Pace7:31.58
Did 10+2 today. Benjamin did 6 with a "fat" mile, otherwise usual distances for the kids. Benjamin and Sarah flew to SF in the afternoon.
Leg 1:Distance4.000Time32:07.50Pace8:01.88
With Joseph, Jacob, and Benjamin.
Leg 2:Distance2.000Time14:33.50Pace7:16.75
With Benjamin.
Split 1:Distance0.500Time4:01.60Pace8:03.20 Cumilative:Distance0.500Time4:01.60Pace8:03.20
Split 2:Distance1.000Time5:56.30Pace5:56.30 Cumilative:Distance1.500Time9:57.90Pace6:38.60
Fat mile.
Split 3:Distance0.500Time4:35.60Pace9:11.20 Cumilative:Distance2.000Time14:33.50Pace7:16.75

Leg 3:Distance4.000Time28:21.70Pace7:05.43
More distance, did a 1.25 pickup in 7:06.
Split 1:Distance2.000Time15:24.70Pace7:42.35 Cumilative:Distance2.000Time15:24.70Pace7:42.35
Split 2:Distance1.250Time7:06.30Pace5:41.04 Cumilative:Distance3.250Time22:31.00Pace6:55.69
Split 3:Distance0.750Time5:50.70Pace7:47.60 Cumilative:Distance4.000Time28:21.70Pace7:05.43

Leg 4:Distance2.000Time15:16.30Pace7:38.15
2 miles late in the evening.

Black Crocs 2 Miles: 12.00

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

Sat, May 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.75	0.00	6.25	0.00	20.00

Fast Running Friend Workout - 2016-05-14 06:40:16
Workout Totals: Distance20.000Time2:39:56.50Pace7:59.82
Did 17+3, total of 20. Did a tempo 6.25 down the canyon in 36:13 after running the first 8 easy. Felt sluggish at the start, but was able to speed up to around 5:45 pace, and close in 5:38 for the last mile. Kids raced the 1500 at the USATF track meet at the Timpanogos High. Joseph ran 5:12 (78,87,85,62) - new PR, Jacob 5:18 (79,88,87,64) - new PR as well, William 6:21 (1:35,1:44,?,?) - missed his PR by 2 seconds, and Stephen ran 7:21 (1:46,2:02,?,?) - worth a sub-8:00 mile which we have been trying to get him to do for a while. Benjamin ran 5000 in the West Coast Last Chance Meet in San Francisco. His time was 15:28.54. This was his first track 5000 at sea level. Sarah showed me the race via Skype, while her friend recorded it via another phone camera. I have the splits from Skype below, which are pretty accurate. The recording, which is more accurate shows slight variation. His splits by kilometer were 3:01,3:02,3:05,3:13, and 3:07. I reviewed the footage of the race with Benjamin (will post the footage shortly). Some quick takeaways: - He needs to learn how to run in a pack. I thought 75/69 for the first two laps was from a Skype lag. Then reviewing the footage I realized this was actually what happened. He ran the first lap towards the end of the pack, then once he saw 75, he went around them on the curve and ran 69 to move to the front. - He needs to have a better idea of what is going on around him and how to take advantage of it. At 3200 he was only 6 seconds back from the heat leader, who ended up running 15:05, but due to his vision problems and not wearing glasses he thought he was hopelessly behind. - When things get hard, he needs to do a better job hanging with whoever is passing him. I explained to him that if somebody is behind him at 3200, the most likely cause is the lack of fitness. They are not super-runners, it is not easy for them to drop you. If somebody passes, fetch a ride. Whoever passes you is hurting just as much. Hang on for at least a lap. Go into kick mode to hang on if you have to. When you start fading a bit, you emit a scent of blood for the greyhounds and they follow it. Once the greyhounds have caught up, they will have the motivation to run for maybe a lap. Then they will likely be paying for the overexertion it took to catch you. During the first lap after they pass you they will still have the adrenaline. After that the adrenaline will end, and they will slow down making the pace manageable. If you can live for a lap, there is a good chance the greyhound will be taking you to the finish, and that you may outkick it. The greyhound knows it and tries to lose you for about a lap - then it is out of juice. If this is a super-greyhound, things are still good. It will either pull you up to the weaker struggling runner in front that you can run with, or it will pull you away from the slower greyhounds giving you more time to rest once you get dropped before another "ride" comes. - Be more aware of your splits. Set goals for each lap, adjust as necessary. - I noticed from stepping frame by frame that Benjamin has a significantly longer stride than his competition. Some of it is natural, I think, some from how he trains. Most of his running is quite easy. Long stride in and of itself is not a problem, actually can be a strength. The problem was quite apparent, though, when he started to falter in the 4th kilometer. The fatigue comes making his natural stride length unsustainable. Instead of upping his stride rate, he is desperately trying to maintain the stride length for about a lap before giving up on the pace. We need to do some kind of training to fix this. I told him - move your arms quicker when you feel the pace is slipping. - When things get hard, run with good cheer, do not become a martyr. On laps 9-12 his face expression resembled that of a Gulag prisoner. He has always had a natural tendency towards negative thinking which he has tried to overcome, but it still comes out in the third mile of a 5 K. With that it needs to be noted that there is a difference between showing signs of pain from extreme effort (good) and showing signs of resignation to your fate (bad) - his right now appears to be the latter.
Leg 1:Distance8.150Time1:01:41.10Pace7:34.12
Warm-up to Vivian Park.
Leg 2:Distance6.250Time36:13.80Pace5:47.81
Tempo run down the canyon.
Leg 3:Distance1.600Time13:17.80Pace8:18.62
Back to the house.
Leg 4:Distance1.000Time7:26.10Pace7:26.10
With Jenny.
Leg 5:Distance0.000Time15:28.50Pace0:00.00
Skype splits from Benjamin's 5000.
Split 1:Distance0.000Time1:15.90Pace0:00.00 Cumilative:Distance0.000Time1:15.90Pace0:00.00
Split 2:Distance0.000Time1:09.20Pace0:00.00 Cumilative:Distance0.000Time2:25.10Pace0:00.00
Split 3:Distance0.000Time1:12.10Pace0:00.00 Cumilative:Distance0.000Time3:37.20Pace0:00.00
Split 4:Distance0.000Time1:14.20Pace0:00.00 Cumilative:Distance0.000Time4:51.40Pace0:00.00
Split 5:Distance0.000Time1:12.80Pace0:00.00 Cumilative:Distance0.000Time6:04.20Pace0:00.00
Split 6:Distance0.000Time1:14.70Pace0:00.00 Cumilative:Distance0.000Time7:18.90Pace0:00.00
Split 7:Distance0.000Time1:13.20Pace0:00.00 Cumilative:Distance0.000Time8:32.10Pace0:00.00
Split 8:Distance0.000Time1:14.00Pace0:00.00 Cumilative:Distance0.000Time9:46.10Pace0:00.00
Split 9:Distance0.000Time2:35.20Pace0:00.00 Cumilative:Distance0.000Time12:21.30Pace0:00.00
Split 10:Distance0.000Time2:34.70Pace0:00.00 Cumilative:Distance0.000Time14:56.00Pace0:00.00
Split 11:Distance0.000Time0:32.50Pace0:00.00 Cumilative:Distance0.000Time15:28.50Pace0:00.00

Leg 6:Distance3.000Time25:49.20Pace8:36.40
With Joseph and Jacob.

Black Crocs 2 Miles: 20.00

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

Sun, May 15, 2016

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 16, 2016

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 - 2016-05-16 08:07:34
Workout Totals: Distance10.000Time1:17:20.50Pace7:44.05
Total of 10. Benjamin did 10 as well. Otherwise usual runs for the kids. Benjamin started feeling like he was getting a cold in the evening.
Leg 1:Distance6.000Time46:44.00Pace7:47.33
With Benjamin, did a "fat" 0.5 in 2:53 down the canyon.
Leg 2:Distance4.000Time30:36.50Pace7:39.12
With Benjamin, Joseph and Jacob.

Black Crocs 2 Miles: 10.00

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

Tue, May 17, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.78	0.00	2.00	0.00	11.78

Fast Running Friend Workout - 2016-05-17 08:00:29
Workout Totals: Distance11.780Time1:29:02.70Pace7:33.54
We found out that we are having a baby girl. We named her Bella. She is expected to be born on October 8th. In the AM the kids ran less than normal, including Benjamin, because they had a USATF track meet in the evening at Mountain View High. Benjamin got a cold, but I wanted him to run the 3000 anyway, although not 100%. I told him just run something under 9:58, which I believe is the standard for him to qualify for Junior Nationals without having to go to Bozeman. He got a bit too excited and decided that he wanted to make sure everybody in the field got lapped. So he ran 9:19 with the splits of 3:00, 3:09, 3:10. He said he felt the cold effects towards the end of the race. Joseph ran 11:19 with the splits of 3:45, 3:53, 3:42. I was not sure how well he was going to hold up with his leg growing pains. He did better than my worst fears, but we need to improve this to 10:58 to qualify by the mark. Joseph had someone to run with - Simon Mitchell that gapped him by about 10 seconds in the first 800 and then stayed at that distance for the remainder of the race, but for some reason Joseph did not close that gap in the second kilometer - perhaps the fear of the distance. Jenny ran 12:17 with the splits of 3:56, 4:11, 4:10. Julia got 12:50 (4:05, 4:24, 4:21). Jacob nearly got chicked by Nadia Medina in the 800 running very strange splits 76,85 (2:41). She took the lead from the gun, he passed her after the first 100, they got into a race and went through the first 200 in 36. I think both were paying for that for the remainder of the race. William ran 3:12 (1:32,1:40), Stephen got 3:48 (1:50, 1:58).
Leg 1:Distance5.780Time46:15.90Pace8:00.26
With Benjamin.
Leg 2:Distance1.000Time7:55.50Pace7:55.50
With Joseph, Jacob, and William.
Leg 3:Distance1.000Time8:01.20Pace8:01.20
With Jacob.
Leg 4:Distance2.000Time15:20.80Pace7:40.40
More distance alone.
Leg 5:Distance2.000Time11:29.30Pace5:44.65
2 mile tempo run from the 800 N bridge to the house.

Black Crocs 2 Miles: 11.78

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

Wed, May 18, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.95	0.78	0.00	0.00	11.73

Fast Running Friend Workout - 2016-05-18 09:10:13
Workout Totals: Distance11.730Time1:32:12.60Pace7:51.66
Benjamin was recovering from a cold today, ran only 6 miles. Otherwise usual distances for the kids, except Stephen wanted to do a mile time trial in the evening in addition to his regular run. He was on pace for a record, but hit a panic attack in the last quarter, and ended up missing it by 1 second running 8:22. Then William insisted on going to the track. But once we got there he had an attitude. The plan was to run an 800 and try to get a PR, but we ended up doing some sporadic running at around his 800 pace.
Leg 1:Distance5.700Time45:04.00Pace7:54.39
With Benjamin.
Leg 2:Distance4.000Time31:18.30Pace7:49.57
With Joseph and Jacob.
Leg 3:Distance1.000Time8:22.70Pace8:22.70
With William, Stephen, Joseph, and Jacob.
Leg 4:Distance0.248Time1:32.40Pace6:12.58
With William.
Leg 5:Distance0.160Time1:05.00Pace6:46.25
With William.
Leg 6:Distance0.124Time0:45.20Pace6:04.52
With William.
Leg 7:Distance0.248Time1:36.40Pace6:28.71
With William.
Leg 8:Distance0.250Time2:28.60Pace9:54.40
With Matthew.

Black Crocs 2 Miles: 11.73

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

Thu, May 19, 2016

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 - 2016-05-19 09:00:18
Workout Totals: Distance12.000Time1:34:29.00Pace7:52.42
Usual runs today for the most part. Benjamin is recovering from the cold, ran 8 miles. I got 12 total.
Leg 1:Distance4.690Time38:12.20Pace8:08.74
With Benjamin, Joseph, and Jacob.
Leg 2:Distance0.310Time2:30.60Pace8:05.81
A bit of extra distance with Benjamin.
Leg 3:Distance3.000Time24:00.40Pace8:00.13
With Benjamin.
Leg 4:Distance4.000Time29:45.80Pace7:26.45
Alone.

Black Crocs 2 Miles: 12.00

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

Fri, May 20, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.94	1.74	3.72	0.00	14.40

Fast Running Friend Workout - 2016-05-20 07:31:53
Workout Totals: Distance14.396Time1:43:06.70Pace7:09.75
Today the kids ran several PRs. Jenny ran 2000 in 7:56.6, splits 93,94,97,99,93. She is working on breaking 20:00 in the 5 K - the target I gave her for getting her driver's license. Next target is to make it to 3000 at that pace. William ran 800 in 3:11.9, new PR by a bit less than 1 second. Splits 92/99. He still has a lot of fear. He ran 27 seconds from 400 to 500, then 24 second 100s to the finish. So he can hold it in the second lap if he puts his mind to it. I gave Joseph and Jacob a target of 86 for the first lap, then 88s until failure, then if the failure was so bad they could not run a decent 3000 I would stop them, otherwise, we would go to 3000. After the first lap in 86 Joseph started screaming due to leg pain. I told him to stop, and continued with Jacob. He continued with 89,90,89,93,93,90,44 finishing 3000 in 11:14.2 - faster than Joseph's 3000 performance in the race on Tuesday. Joseph felt some serious quad pain, appears to be what is called growing pains. It is very strange - symmetrical, somewhat responsive to massage, comes out after about a mile or two of easy running, is aggravated by emotional stressors, but has never bothered him in a race. When he competes he is able to forget about it. So seeing his brother beat his 3000 record made him want to try. I was thinking - well, he'll be done after 3 laps - there is no way he will be able to run through this. I was actually hoping he'd stop because I am getting old, and 11:14 3000 is not an easy effort for me anymore. But he did not. I opened in 87, he is still there. 88, still there, started screaming. I am thinking - OK a couple more laps, he will start running 95s or slower, I'll stop him. 89, still there, 90, still there - screaming in pain the entire time. With 3 laps to go it became clear to me that he was going to finish the whole thing. I told him he was 2 second behind Jacob. Loud scream of pain and frustration, I wondered if maybe I should not have told him, but then he speeds up and closes that gap by 2000. So 92 for this lap. Then 93, 89, and 43 for the last 200 to finish in 11:12.2 - improving his PR by 7 seconds. I was beyond speech. How can an 11-year-old boy be so tough? The entire time I was recalling Derek Clayton's marathon world record where he was showing signs of pain as early as the 5 K mark. Maybe he can run 10:58 qualifier at altitude after all.
Leg 1:Distance1.100Time9:45.10Pace8:51.91
Warm-up with Benjamin and Jenny.
Leg 2:Distance1.240Time7:56.70Pace6:24.44
Paced Jenny through 2000.
Leg 3:Distance1.000Time8:40.60Pace8:40.60
Back to the house.
Leg 4:Distance0.190Time1:50.50Pace9:41.58
Warm-up with William, Joseph, and Jacob.
Leg 5:Distance0.496Time3:11.90Pace6:26.90
William's 800.
Leg 6:Distance1.860Time11:14.20Pace6:02.47
Jacob's 3000.
Leg 7:Distance1.860Time11:12.20Pace6:01.40
Joseph's 3000.
Leg 8:Distance0.650Time5:23.70Pace8:18.00
Cool-down.
Leg 9:Distance6.000Time43:51.80Pace7:18.63
With Benjamin.

Black Crocs 2 Miles: 14.39

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

Sat, May 21, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.25	1.00	3.00	0.00	21.25

Fast Running Friend Workout - 2016-05-21 08:35:32
Workout Totals: Distance21.250Time2:41:25.10Pace7:35.77
Total of 21 - 20 in the AM, and 1.25 in the PM. Benjamin did 12, Jenny 6, Julia 4, Joseph and Jacob 5, William 2, Stephen 1, Matthew 0.25. Benjamin paced me through a 3 mile tempo run down the canyon. It was raining hard although not as hard as it could have been. Nevertheless by the time we got to the start I was feeling unmotivated to run fast. I made it through the first mile in 5:29, and then just could not push myself. My next mile was 5:38. Then we ran a quarter in 87, and Benjamin shifted gears and pulled me through the next one in 81. I do not know how I survived it. Somehow I managed to run 2:46 for the next 0.5 and finish the whole thing in 16:41.9, last mile in 5:34. I noticed that in the last few years I have been struggling with the inner drive. Even 4 years ago it did not take as much out of me to tell myself to go. Now I have to dig really deep to find the extra gears. That is all good, though, I think. It will help me develop stronger faith. I am beginning to understand that there are two types of toughness. The first kind is hormonal/biochemical. When available it activates with relative ease. You have it more or less regardless of your character or spiritual strength. As you get older you have less of it. The second kind comes from the strength of your character/spirit. This one is hard to activate. In terms of performance for the unit of suffering it is not very rewarding. But it is much more rewarding in other ways. In the past I have often mistook the first for the second. Now that I have less of the first, the distinction is easier to make. And I realized that in the eternal perspective the second one is much more important than the first. The experience with the first could prepare you to understand the second, but the second is what really matters.
Leg 1:Distance5.400Time41:28.80Pace7:40.89
With Benjamin.
Leg 2:Distance3.000Time16:41.90Pace5:33.97
Tempo run.
Leg 3:Distance3.600Time29:59.10Pace8:19.75
Distance afterwards.
Leg 4:Distance5.000Time39:40.10Pace7:56.02
With Joseph and Jacob.
Leg 5:Distance3.000Time21:29.10Pace7:09.70
Extra distance with a mile pickup in the middle. Practiced quick leg turnover when tired.
Split 1:Distance1.500Time11:35.40Pace7:43.60 Cumilative:Distance1.500Time11:35.40Pace7:43.60
Split 2:Distance1.000Time5:54.50Pace5:54.50 Cumilative:Distance2.500Time17:29.90Pace6:59.96
Split 3:Distance0.500Time3:59.20Pace7:58.40 Cumilative:Distance3.000Time21:29.10Pace7:09.70

Leg 6:Distance1.000Time9:39.20Pace9:39.20
With Stephen.
Leg 7:Distance0.250Time2:26.90Pace9:47.60
With Matthew.

Black Crocs 2 Miles: 21.25

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

Sun, May 22, 2016

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. Taught Benjamin how to drive our 15-passenger van, and read some Second World War history with him in Russian. It was a Wikipedia article that was supposed to be objective, but it was in Russian, so likely written by a Russian. So whenever Germans lost it said "the enemy was anihilated". When the Russians lost, "the Red Army failed to hold back the relentless pressure from an overwhelming force of the enemy". Benjamin was greatly entertained by this language.

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

Mon, May 23, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.38	1.62	0.00	0.00	13.00

Fast Running Friend Workout - 2016-05-23 08:24:36
Workout Totals: Distance13.005Time1:39:09.70Pace7:37.49
Usual day. Benjamin and I did 10+3 with "fat" pickups. Otherwise usual distances for the kids.
Leg 1:Distance6.005Time44:51.20Pace7:28.16
With Benjamin. Did a "fat" 1 K.
Split 1:Distance5.280Time40:20.80Pace7:38.48 Cumilative:Distance5.280Time40:20.80Pace7:38.48
Split 2:Distance0.625Time3:41.20Pace5:53.92 Cumilative:Distance5.905Time44:02.00Pace7:27.42
Split 3:Distance0.100Time0:49.20Pace8:12.00 Cumilative:Distance6.005Time44:51.20Pace7:28.16

Leg 2:Distance4.000Time31:37.30Pace7:54.32
With Benjamin, Joseph, and Jacob.
Leg 3:Distance3.000Time22:41.20Pace7:33.73
With Benjamin in the PM. Did a "fat" mile.
Split 1:Distance1.500Time11:59.60Pace7:59.73 Cumilative:Distance1.500Time11:59.60Pace7:59.73
Split 2:Distance1.000Time6:03.70Pace6:03.70 Cumilative:Distance2.500Time18:03.30Pace7:13.32
Split 3:Distance0.500Time4:37.90Pace9:15.80 Cumilative:Distance3.000Time22:41.20Pace7:33.73

Black Crocs 2 Miles: 13.00

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

Tue, May 24, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.18	0.00	6.00	0.00	17.18

Fast Running Friend Workout - 2016-05-24 07:55:09
Workout Totals: Distance17.180Time2:08:14.10Pace7:27.85
Total of around 17 miles. Did a workout with Benjamin. 2 up, 4 down the canyon. I did 2 in 12:03 (5:58, 6:05), Benjamin in 11:14 (5:39,5:35). 4 miles - me 22:38.9 (5:39,5:39,5:43,5:37). Benjamin 20:34(5:05,5:09,5:16,5:05). Benjamin was feeling tired, probably glycogen depletion. I told him to eat more. Benjamin ended up with 13 miles. Otherwise kids ran usual distances.
Leg 1:Distance2.280Time17:32.80Pace7:41.75
Warm-up.
Leg 2:Distance2.000Time12:03.30Pace6:01.65
2 miles uphill.
Leg 3:Distance1.800Time16:45.80Pace9:18.78
Recovery.
Leg 4:Distance4.000Time22:38.90Pace5:39.73
4 miles down.
Leg 5:Distance3.100Time27:50.50Pace8:58.87
Cool-down.
Leg 6:Distance4.000Time31:22.80Pace7:50.70
With Joseph and Jacob.

Black Crocs 2 Miles: 17.18

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

Wed, May 25, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.41	0.62	0.00	0.00	11.03

Fast Running Friend Workout - 2016-05-25 08:59:13
Workout Totals: Distance11.035Time1:23:26.10Pace7:33.66
Did 10 in the AM with Benjamin (some with Joseph and Jacob as well), and 1 with Stephen in the PM. Usual distances for the kids.
Leg 1:Distance6.035Time44:48.30Pace7:25.45
With Benjamin, did a "fat" 1 K.
Split 1:Distance5.300Time40:12.00Pace7:35.09 Cumilative:Distance5.300Time40:12.00Pace7:35.09
Split 2:Distance0.625Time3:39.80Pace5:51.68 Cumilative:Distance5.925Time43:51.80Pace7:24.19
Split 3:Distance0.110Time0:56.50Pace8:33.64 Cumilative:Distance6.035Time44:48.30Pace7:25.45

Leg 2:Distance4.000Time29:44.40Pace7:26.10
With Joseph and Jacob.
Leg 3:Distance1.000Time8:53.40Pace8:53.40
With Stephen.

Black Crocs 2 Miles: 11.03

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

Thu, May 26, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.56	0.00	3.00	0.00	14.56

Fast Running Friend Workout - 2016-05-26 08:04:41
Workout Totals: Distance14.560Time1:45:32.20Pace7:14.90
Total of 14.56. Benjamin ran 10.56 + 3. He paced me through a 3 mile tempo run down the canyon. It was a strange run. I felt good in the first 200, then after a small uphill I started feeling sluggish, and asked Benjamin to lead me at 83 per quarter, which he did up to 0.75 in 4:10. Then I asked him to speed up to 82, he sped up to 80, it was too hard, but I thought I'd give it a shot. So I went with him for the next 1 K in 3:21, mile split was 5:30. When we hit the small uphill I asked him to take it easy, he did, we had 8:14 at 1.5. Then he sped up to 81, that felt too hard, I asked him to back off. He slowed down to 85, we had 11:00 at 2 miles, it still felt hard, but I was ready to deal with the last mile. Benjamin, however, experienced a major side ache which I think was correlated to stiffness in the back. We stopped with about 0.7 to go to massage it. That fixed the problem, Benjamin could run normally again. After the stop I hard the hardest time getting back to pace. We ran 2:50 from 2 to 2.5. Then in the last 0.5 Benjamin shifted gears. It felt very hard, I did not think I could do it, but then I told myself - you are not running 0.5 at the end of 3, you are just running 0.5. It was easier to believe because we had enough of a stop for me to recover earlier. Once I did that, the pace became manageable, and I was able to run 2:34 (5:08 pace) for the last 0.5. Two important takeaways from that - Benjamin's mysterious side aches are likely connected to his back tension, and I can improve my finishing speed my changing my mental focus. Otherwise kids ran their usual distances today.
Leg 1:Distance5.280Time40:36.60Pace7:41.48
Warm-up.
Leg 2:Distance3.000Time16:24.60Pace5:28.20
Tempo run.
Leg 3:Distance2.280Time18:56.80Pace8:18.60
Cool-down.
Leg 4:Distance4.000Time29:34.20Pace7:23.55
With Joseph and Jacob.

Black Crocs 2 Miles: 14.56

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

Fri, May 27, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.39	0.62	0.00	0.00	11.01

Fast Running Friend Workout - 2016-05-27 09:02:32
Workout Totals: Distance11.015Time1:23:32.00Pace7:35.02
Total of 11. Benjamin did 10. Usual distances for the kids, except Stephen ended up with 2 miles due to his lack of effort in the morning - 10:07 mile with Julia in spite of her efforts to get him to go a respectable pace. I gave him a choice to run another mile to earn the fruit snacks, a fig bar, and a Russian movie. His standards are 9:40 for one fruit snack, 9:20 for two, 9:00 or one quarter 2:05 or faster during the run for a fig bar on top of the fruit snacks, 8:40 or one quarter 2:00 or faster for a Russian movie on top of everything else. He earned the Russian movie through 2:00 quarter at the end. Benjamin was very much like that when he was 5. The deal was that if he broke 10:00 he got to choose the movie, otherwise I got to choose the movie. He would frequently go through the first quarter in 3:00 or so insisting that he could not go any faster. Then I would remind him of the consequences of running slow, and he always sped up to finish in something under 10:00.
Leg 1:Distance4.000Time29:32.90Pace7:23.23
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.015Time45:15.90Pace7:31.52
With Benjamin. Did a "fat" 1 K.
Split 1:Distance5.300Time40:50.00Pace7:42.26 Cumilative:Distance5.300Time40:50.00Pace7:42.26
Split 2:Distance0.625Time3:41.00Pace5:53.60 Cumilative:Distance5.925Time44:31.00Pace7:30.80
Split 3:Distance0.090Time0:44.90Pace8:18.89 Cumilative:Distance6.015Time45:15.90Pace7:31.52

Leg 3:Distance1.000Time8:43.20Pace8:43.20
With Stephen.

Black Crocs 2 Miles: 11.01

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

Sat, May 28, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.89	0.00	6.00	0.00	19.89

Fast Running Friend Workout - 2016-05-28 07:23:22
Workout Totals: Distance19.890Time2:32:53.30Pace7:41.20
I did 20, Benjamin 15, younger kids ran their usual distances. Benjamin and I repeated our Tuesday workout 2 up + 4 down the Provo Canyon. Benjamin did 11:12(5:39,5:33) + 20:13(4:59,5:05,5:12,4:57). I got 12:00 (5:57,6:03) + 22:29 (5:35,5:37,5:41,5:36). I prayed this morning as well as during the run to be able to run 12:00, and this is exactly what I ran, to the tenth of the second. After the first mile I was not certain, I only had 5:57, there were some climbs up ahead, and the headwind was stronger than on Tuesday. I learned something about what it means to have faith. "It is by the grace that we are saved after all we can do" (2 Nephi 2:25), and "Work out your salvation with fear and trembling" (Philippians 2:12). I gained a better understanding in a practical way what those passages mean. I tend to expect my goal-specific prayers to be answered by gaining the fitness that puts me a little bit above my goal. That is not how this one was answered. I had to dig rather deep into the depths of my soul to find the extra gear in the last half mile and I had that ability to dig today. I feel another prayer was answered as well. I prayed last night to know how I can coach Benjamin to make a breakthrough in running. And I saw something in my mind - when he hits an uphill he lengthens his stride instead of upping his turnover. I explained to him what I knew about running uphill - move the arms quicker, drive the knee up, increase leg turnover - but I knew that he would need an experience I could not give him to internalize it. So I asked him to pray as he runs so the Lord would teach him how to run uphill. I think he made some progress today. He closed with a 5:33 on the uphill interval, and he recovered better from the uphill bumps on the downhill interval. I was particularly happy that he found 4:57 after a slow-down to 5:12. Most of it actually came from the last 0.5 in 2:25. I was also happy that the slow-down mile was 5:12. Otherwise, kids ran their usual distances.
Leg 1:Distance2.280Time18:07.10Pace7:56.80
Warm-up.
Leg 2:Distance2.000Time12:00.00Pace6:00.00
Tempo uphill.
Leg 3:Distance1.310Time12:30.20Pace9:32.67
Recovery.
Leg 4:Distance4.000Time22:29.60Pace5:37.40
Tempo downhill.
Leg 5:Distance5.300Time48:59.50Pace9:14.62
Distance with Benjamin.
Leg 6:Distance5.000Time38:46.90Pace7:45.38
With Joseph and Jacob.

Black Crocs 2 Miles: 19.89

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

Sun, May 29, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, May 30, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.16	1.25	0.00	0.00	13.41

Fast Running Friend Workout - 2016-05-30 07:40:03
Workout Totals: Distance13.410Time1:44:19.80Pace7:46.80
Did 10+3 with Benjamin. Chad came to run with us for the morning 10. Younger kids ran their usual distances.
Leg 1:Distance2.040Time16:56.20Pace8:18.14
With William.
Leg 2:Distance1.000Time8:25.90Pace8:25.90
With Stephen.
Leg 3:Distance4.000Time31:20.70Pace7:50.18
With Jenny.
Leg 4:Distance3.000Time22:17.80Pace7:25.93
With Joseph and Jacob.
Leg 5:Distance3.370Time25:19.20Pace7:30.80
Evening run with Benjamin, did some "fat" pickups.
Split 1:Distance1.500Time12:12.40Pace8:08.27 Cumilative:Distance1.500Time12:12.40Pace8:08.27
Split 2:Distance1.000Time6:06.20Pace6:06.20 Cumilative:Distance2.500Time18:18.60Pace7:19.44
Split 3:Distance0.620Time5:32.30Pace8:55.97 Cumilative:Distance3.120Time23:50.90Pace7:38.62
Split 4:Distance0.250Time1:28.30Pace5:53.20 Cumilative:Distance3.370Time25:19.20Pace7:30.80

Black Crocs 2 Miles: 13.41

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

Tue, May 31, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.86	0.00	1.25	0.00	13.11

Fast Running Friend Workout - 2016-05-31 07:43:25
Workout Totals: Distance13.110Time1:41:51.40Pace7:46.16
Today the kids ran in the track meet at the American Fork in the evening, so they ran only a little bit in the morning. I attempted a 2 mile tempo run, but has some issues with the back pain, and decided to cut it short at 1.25 in 7:01. In the track meet, we had some wind, steady, about 10 mph along the home stretch, just about the worst possible place it could be, so everybody was slower than they should have been. In the 3000: Benjamin 9:21 (3:01, 3:11, 3:09) Joseph 11:21 (3:46,3:53,3:42) Jenny 12:29 (4:02, 4:17, 4:10) Julia 13:08 (4:08, 4:30, 4:30) The kids valiantly fought the wind, but there was only so much they could do. In the 800 we had the same problem: Jacob 2:47 (36, 43, 46, 42) William 3:15 - (47, ?, ?, ?) Stephen 3:50 - (?, ?, ?, ?) Jacob's opening 36 was into a head wind, so it was probably worth 34. He paid for it for the rest of the race. But he was running completely alone and finished about 25 seconds ahead of the next competitor. So he found it hard to find the motivation to battle the wind. William, on the other hand, ran a smarter race, and was conservative in the first 200. In fact, perhaps too conservative, I had to yell at him to get going. He ended up doing quite well.
Leg 1:Distance3.770Time29:18.00Pace7:46.31
Warm-up.
Leg 2:Distance3.650Time25:53.00Pace7:05.48
An attempt at a tempo run on the way back.
Split 1:Distance1.250Time7:01.90Pace5:37.52 Cumilative:Distance1.250Time7:01.90Pace5:37.52
Split 2:Distance2.400Time18:51.10Pace7:51.29 Cumilative:Distance3.650Time25:53.00Pace7:05.48

Leg 3:Distance1.000Time9:07.40Pace9:07.40
With Benjamin and William.
Leg 4:Distance4.690Time37:33.00Pace8:00.38
With Benjamin.

Black Crocs 2 Miles: 13.11

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

Wed, Jun 01, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.14	0.00	1.50	0.00	11.64

Fast Running Friend Workout - 2016-06-01 08:32:36
Workout Totals: Distance11.640Time1:31:21.90Pace7:50.95
More or less a usual day. Kids ran their usual distance. Benjamin did 10.64 total. We did a pickup for 1.5 miles in 8:07, splits 2:44, 2:43, 2:40. My back felt better, and I felt more motivated to run. Benjamin said he felt the pace was hard.
Leg 1:Distance1.000Time8:31.50Pace8:31.50
With Stephen
Leg 2:Distance6.640Time50:20.40Pace7:34.88
With Benjamin.
Split 1:Distance3.500Time27:40.50Pace7:54.43 Cumilative:Distance3.500Time27:40.50Pace7:54.43
Split 2:Distance1.500Time8:07.40Pace5:24.93 Cumilative:Distance5.000Time35:47.90Pace7:09.58
Split 3:Distance1.640Time14:32.50Pace8:52.01 Cumilative:Distance6.640Time50:20.40Pace7:34.88

Leg 3:Distance4.000Time32:30.00Pace8:07.50
With Benjamin, Joseph, and Jacob.

Black Crocs 2 Miles: 11.64

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

Thu, Jun 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.20	0.00	4.20	0.00	12.40

Fast Running Friend Workout - 2016-06-02 07:52:06
Workout Totals: Distance12.400Time1:34:06.60Pace7:35.37
Today Benjamin did an 8 mile tempo run from a little above the Vivian Park to our house in 44:26. I tried to run with him, but after about 0.7 my back complained enough, so I eased off to about 5:50 pace and coasted to about 3.5, then drove and rejoined Benjamin for another 0.7 around his 6 mile mark, then drove again, gave Benjamin some water, and drove home, then ran with Joseph and Jacob. Benjamin ran into some issues with dehydration today, got a side ache, and generally was not feeling energetic. This was not unexpected - he had some volume and intensity increase over the last couple of weeks. We need to figure out how to improve his recovery. Maybe we just need to be patient - drop the volume some, and wait for his body to tell us when it is ready. On the plus side he did handle the issues better than in the past. When he crashed, the pace slowed down to 5:42 average over the last 2 miles which are on a difficult terrain and tend to be slow.
Leg 1:Distance3.500Time28:02.10Pace8:00.60
Warm-up.
Leg 2:Distance4.900Time35:07.00Pace7:10.00
The workout.
Split 1:Distance3.500Time20:01.90Pace5:43.40 Cumilative:Distance3.500Time20:01.90Pace5:43.40
Tempo run.
Split 2:Distance0.000Time5:46.60Pace0:00.00 Cumilative:Distance3.500Time25:48.50Pace7:22.43
Driving.
Split 3:Distance0.700Time5:29.80Pace7:51.14 Cumilative:Distance4.200Time31:18.30Pace7:27.21
Jogged to meet Benjamin.
Split 4:Distance0.700Time3:48.70Pace5:26.71 Cumilative:Distance4.900Time35:07.00Pace7:10.00
Ran with Benjamin to where I parked.
Split 5:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.900Time35:07.00Pace7:10.00

Leg 3:Distance4.000Time30:57.50Pace7:44.38
With Joseph and Jacob.

Black Crocs 2 Miles: 12.40

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

Fri, Jun 03, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.24	0.00	0.00	0.00	10.24

Fast Running Friend Workout - 2016-06-03 08:29:10
Workout Totals: Distance10.236Time1:21:48.90Pace7:59.57
Today Joseph, Jacob, and Stephen did a 400 meter time trial on the track. Joseph got 71.9, Jacob 72.7, Stephen 1:40.1. All three ran new PRs. I did not run the 400 with Joseph and Jacob due to back pain. Benjamin was at the missionary preparation camp, ran 8 miles there with his friend Logan.
Leg 1:Distance1.100Time9:37.20Pace8:44.73
Warm-up with Joseph, Jacob, and Stephen, and Matthew and Mary in the stroller.
Leg 2:Distance0.140Time1:12.70Pace8:39.29
Joseph and Jacob's 400 - I just jogged to give them their split at 200 and back.
Split 1:Distance0.140Time1:11.90Pace8:33.57 Cumilative:Distance0.140Time1:11.90Pace8:33.57
Split 2:Distance0.000Time0:00.80Pace0:00.00 Cumilative:Distance0.140Time1:12.70Pace8:39.29

Leg 3:Distance0.248Time1:40.10Pace6:43.63
Stephen's 400.
Leg 4:Distance0.248Time2:32.10Pace10:13.31
With Matthew.
Leg 5:Distance0.000Time0:57.80Pace0:00.00
Mary tried to run 100 but she was barefoot, and her feet started hurting from the track, so I picked her half or so way through.
Leg 6:Distance1.000Time8:53.20Pace8:53.20
Back to the house.
Leg 7:Distance7.500Time56:55.80Pace7:35.44
Alone.

Black Crocs 2 Miles: 10.24

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

Sat, Jun 04, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.43	0.00	0.00	0.17	11.60

Fast Running Friend Workout - 2016-06-04 07:12:27
Workout Totals: Distance5.000Time37:23.90Pace7:28.78
The kids ran the 1500 today at the meet at Weber High. The wind was good, but it was too warm at 11:00 AM for good times. Nevertheless, Joseph managed to run a PR, and Benjamin technically did run a PR as well. Times: Benjamin 4:20.27 (66,71,72,51) Joseph 5:11.67 (78,87,84,62) Jacob 5:22.10 (79,88,87,68) William 6:28.30 (95, ?, ?, ?) Stephen 8:19.11 (2:00, ?, ?, ?) Jacob suffered from being overheated in the last 300, could not move. William was having issues as well, some physical, some mental I think. Stephen's were mostly mental, which I think is typical for a 5 year old. Benjamin looked strong, but very awkward. He felt like he could not push. The first 300 was good - he had some competition. After that the competition dropped back, and as soon as they did he downshifted from 64 pace to 72 and stayed there until it was time to kick. Towards the end Colby Hamson closed some of the gap, but not enough to make contact and motivate Benjamin to kick harder. In the evening, Benjamin, Joseph, Jacob, and I ran some extra distance. Benjamin did a 2 mile tempo run down the canyon in 10:10, splits 5:07, 5:03. After that he was overheated, but felt somewhat better when he changed his shirt to a lighter one.
Leg 1:Distance5.000Time37:23.90Pace7:28.78
Alone.

Fast Running Friend Workout - 2016-06-04 20:27:36
Workout Totals: Distance6.600Time54:57.90Pace8:19.68
Evening run.
Leg 1:Distance3.300Time26:18.50Pace7:58.33
To the house from Canyon View Park.
Split 1:Distance0.980Time7:51.70Pace8:01.33 Cumilative:Distance0.980Time7:51.70Pace8:01.33
Split 2:Distance0.170Time0:55.30Pace5:25.29 Cumilative:Distance1.150Time8:47.00Pace7:38.26
Pickup with Joseph and Jacob when Benjamin caught up to us.
Split 3:Distance2.150Time17:31.50Pace8:09.07 Cumilative:Distance3.300Time26:18.50Pace7:58.33

Leg 2:Distance3.300Time28:39.40Pace8:41.03
Back to Canyon View Park with Benjamin to get the car.

Black Crocs 2 Miles: 11.60

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

Sun, Jun 05, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jun 06, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	1.00	0.00	0.00	10.00

Fast Running Friend Workout - 2016-06-06 09:16:56
Workout Totals: Distance10.000Time1:19:01.10Pace7:54.11
10 total. All with Benjamin. Usual distances for the kids. Benjamin and I did a pickup for 1 mile in 5:47.
Leg 1:Distance1.000Time9:11.00Pace9:11.00
With Stephen
Leg 2:Distance3.000Time23:37.00Pace7:52.33
Leg 3:Distance6.000Time46:13.10Pace7:42.18
Split 1:Distance4.650Time37:23.00Pace8:02.37 Cumilative:Distance4.650Time37:23.00Pace8:02.37
Split 2:Distance1.000Time5:47.90Pace5:47.90 Cumilative:Distance5.650Time43:10.90Pace7:38.57
Split 3:Distance0.350Time3:02.20Pace8:40.57 Cumilative:Distance6.000Time46:13.10Pace7:42.18

Black Crocs 2 Miles: 10.00

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

Tue, Jun 07, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.83	0.50	2.00	0.00	9.33

Fast Running Friend Workout - 2016-06-07 07:44:04
Workout Totals: Distance9.325Time1:12:38.20Pace7:47.37
We went to the canyon today. Benjamin did 2 miles down in 9:48 (4:52, 4:56) - something was wrong, he was tense. William did 0.5 in 3:08.8 down the canyon. Joseph ran 1 mile in 5:31.4, Jacob got 5:40.6. Jacob had some issues as well - he felt tension from the start. Benjamin did total of 8. Otherwise usual distances for the kids.
Leg 1:Distance0.300Time2:40.60Pace8:55.33
Warm-up.
Leg 2:Distance0.500Time3:08.80Pace6:17.60
Williams 0.5 down the canyon.
Leg 3:Distance0.875Time6:36.20Pace7:32.80
Some jogging.
Leg 4:Distance0.700Time6:02.50Pace8:37.86
With Joseph and Jacob.
Leg 5:Distance1.000Time5:40.60Pace5:40.60
Paced Joseph and Jacob through a mile down the canyon.
Split 1:Distance1.000Time5:31.40Pace5:31.40 Cumilative:Distance1.000Time5:31.40Pace5:31.40
Joseph's time.
Split 2:Distance0.000Time0:09.20Pace0:00.00 Cumilative:Distance1.000Time5:40.60Pace5:40.60
Jacob's time.

Leg 6:Distance1.500Time13:30.10Pace9:00.07
More distance with Joseph and Jacob.
Leg 7:Distance1.000Time9:08.90Pace9:08.90
With Stephen.
Leg 8:Distance0.250Time2:04.90Pace8:19.60
With Matthew - new record.
Leg 9:Distance2.500Time17:58.90Pace7:11.56
With Julia for the first 1.5, then did a pickup for a mile, she ran for the first 1 minute with me.
Split 1:Distance1.500Time12:18.60Pace8:12.40 Cumilative:Distance1.500Time12:18.60Pace8:12.40
Split 2:Distance1.000Time5:40.30Pace5:40.30 Cumilative:Distance2.500Time17:58.90Pace7:11.56

Leg 10:Distance0.700Time5:46.70Pace8:15.29
Cool-down, ran back to meet Julia, then ran with her.

Black Crocs 2 Miles: 9.32

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

Wed, Jun 08, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.38	0.00	0.62	0.00	10.00

Fast Running Friend Workout - 2016-06-08 07:49:06
Workout Totals: Distance10.000Time1:18:06.60Pace7:48.66
Today Benjamin ran into a serious issue. He ran one mile with Joseph, Jacob, and William in 8:07, and everything seemed to be fine. Then he ran another mile with William in 8:17 and during that mile started feeling pain in the tendon under the knee. He tried running more, but could not go for even a mile, and ended up walking home. I ran a total of 10. Usual distances for younger kids.
Leg 1:Distance1.000Time8:54.80Pace8:54.80
With Stephen - pushed Matthew and Mary in the stroller.
Leg 2:Distance3.000Time23:18.20Pace7:46.07
With Joseph and Jacob.
Leg 3:Distance6.000Time45:53.60Pace7:38.93
Alone.
Split 1:Distance5.280Time41:37.60Pace7:53.03 Cumilative:Distance5.280Time41:37.60Pace7:53.03
Split 2:Distance0.625Time3:30.40Pace5:36.64 Cumilative:Distance5.905Time45:08.00Pace7:38.59
Split 3:Distance0.095Time0:45.60Pace8:00.00 Cumilative:Distance6.000Time45:53.60Pace7:38.93

Black Crocs 2 Miles: 10.00

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

Thu, Jun 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.38	0.00	0.62	0.00	9.00

Fast Running Friend Workout - 2016-06-09 07:53:54
Workout Totals: Distance9.000Time1:08:52.10Pace7:39.12
Another miserable day for Benjamin. He could only run 1 mile. Took him to Josse, she massaged and scraped him. That was painful enough to make him recite Russian poetry which provided some entertaining value for Josse's kids. I did a total of 9. Joseph and Jacob and William did 2, Stephen 1, Jenny 4, I think. Julia had a stomach problem, and was only able to run 1 mile.
Leg 1:Distance1.000Time9:00.90Pace9:00.90
With Stephen, Joseph, Jacob, and William.
Leg 2:Distance1.000Time8:01.60Pace8:01.60
With Joseph, Jacob, and William.
Leg 3:Distance1.000Time8:17.40Pace8:17.40
With Benjamin.
Leg 4:Distance6.000Time43:32.20Pace7:15.37
Alone, did a pickup for 1 K down the canyon.
Split 1:Distance5.280Time39:17.70Pace7:26.53 Cumilative:Distance5.280Time39:17.70Pace7:26.53
Split 2:Distance0.625Time3:24.70Pace5:27.52 Cumilative:Distance5.905Time42:42.40Pace7:13.94
Split 3:Distance0.095Time0:49.80Pace8:44.21 Cumilative:Distance6.000Time43:32.20Pace7:15.37

Black Crocs 2 Miles: 9.00

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

Fri, Jun 10, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.75	0.00	0.25	0.00	6.00

Fast Running Friend Workout - 2016-06-10 07:51:42
Workout Totals: Distance6.000Time49:37.00Pace8:16.17
Taper day before the UVM. Benjamin was able to do a bit better than the day before - ran 3 miles on grass. Kids ran less in the AM due to the state track meet (USATF). I did a quarter pickup at the end of the run in 81.8 on the road. In the state meet Jenny and Joseph ran in the 3000. The conditions were horrible - 92 F, 5 pm, so the sunlight is still quite direct. I thought of a few things to mitigate the impact of the heat. First, I had them drink an ice smoothie 30 minutes before the race to keep the body cold. Second, I had them cut down the warm-up to just a 100 meter jog from the van to the start of the race 5 minutes before the start. Until then they sat in the van with AC on. That seemed to work, they ran fairly close to their recent PRs in spite of the conditions and performed better relative to their competition. Joseph ran 11:23.62, 11 seconds off time-trial PR, 3 seconds off race PR. Splits 3:39, 3:47, 3:57 - last K was rough, but it was rougher for his competition. Jenny - 12:28.25, splits 3:55, 4:16, 4:17 - same deal with the last 1 K.
Leg 1:Distance1.000Time8:07.20Pace8:07.20
With Joseph, Jacob, and William.
Leg 2:Distance1.000Time9:08.70Pace9:08.70
With Jacob and Stephen.
Leg 3:Distance3.000Time25:31.40Pace8:30.47
With Benjamin.
Leg 4:Distance1.000Time6:49.70Pace6:49.70
Alone.
Split 1:Distance0.750Time5:27.90Pace7:17.20 Cumilative:Distance0.750Time5:27.90Pace7:17.20
Split 2:Distance0.250Time1:21.80Pace5:27.20 Cumilative:Distance1.000Time6:49.70Pace6:49.70

Black Crocs 2 Miles: 6.00

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

Sat, Jun 11, 2016

Race: Utah Valley Half marathon (13.109 Miles) 01:17:45, Place overall: 12, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.80	0.00	13.13	0.00	15.93

Fast Running Friend Workout - 2016-06-11 05:50:59
Workout Totals: Distance15.930Time1:40:56.40Pace6:20.19
Ran in the Utah Valley Half today. 1:17:45, 12th overall, 1st master, $150. Lost about 25 seconds in the bathroom. Brett Hales won with 1:05:45. Benjamin was injured and not able to race. We did a lot of work to help the injured muscles heal, but the problem ended up bigger than what we had the ability to fix in such a short amount of time. He was able to jog 4 miles, some on grass, but was not anywhere near racing. Just to check if maybe the miracle had happened I had him do a 200 meter stride in front of our house. His first 100 was 20, then he slowed down to 23 due to uncooperating muscles. This was a sign to us that he should not start the race. My race was rather strange. I felt quite decent up to 8 miles averaging a bit slower than 5:40 and feeling that I should be able to finish at 5:50 pace or so. Then I lost contact with Kyle Petersen, had a bathroom stop, and then for the life of me could not even run 6:00 pace. Not sure what happened - I was not feeling bad. Maybe I had not done enough long tempos and just do not have endurance past 8 miles. Maybe this is part of getting old - when I had somebody with me I could run, but when I was left alone I just could not find my normal toughness. I am going to be more thorough to make sure long tempos happen. I am also realizing that I need to do 2 hard workouts a week with good rest in between. I have been doing more frequent light speed. Will see if that makes a difference. Post-race was quite eventful. At the awards ceremony I was surprised to meet our blogger Mark Palamer who came here to run the marathon all the way from Florida. I invited him to join us for the rest of the day. First we went to the USATF Utah championship. Jacob ran 800 in 2:38.79, perfect splits of 78,80. He got outkicked by McKay Wells on the home stretch, but it did help McKay run a PR of 2:35.88. This was the best track 800 that Jacob has run in competition. I was happy to see that he was finally able to pace himself properly in a competitive situation. William ran 3:14.27 uncontested after the first 100 meters. Stephen played a goof ball today and ran 4:22. Then we went to the OremFest "mile". It was a bit shorter, maybe only 1500, if that. The race offered small cash prizes for the kids going three deep. I was not sure if they did it by grade, so I signed up only Joseph, Jacob, and William hoping for the top three sweep. It turned out later they did it by grade, so we ended up with three wins. In retrospect I should have signed up Stephen as well. Next year if they have it in the same format, I will have Joseph, Jacob, William, Stephen, and Matthew. Joseph got 5:16, Jacob 5:21, William did not time himself. Matthew and Stephen ended up running about 1.5 miles for transportation purposes. Mark ended up doing some post-marathon running as well. Afterwards, we all had dinner at our house.
Leg 1:Distance1.600Time12:45.70Pace7:58.56
Warm-up.
Leg 2:Distance13.130Time1:17:44.60Pace5:55.26
The race.
Split 1:Distance3.000Time17:15.30Pace5:45.10 Cumilative:Distance3.000Time17:15.30Pace5:45.10
Splits were 5:29,5:34,6:12(uphill). Started out with Mike McPherson and Richard Harris and ran with them for 2 miles, then felt the pace was too fast. Towards the end of this mile Kyle Petersen caught up to me, and I followed him to 8 miles.
Split 2:Distance1.000Time5:52.40Pace5:52.40 Cumilative:Distance4.000Time23:07.70Pace5:46.92
With Kyle.
Split 3:Distance1.000Time5:43.30Pace5:43.30 Cumilative:Distance5.000Time28:51.00Pace5:46.20
With Kyle.
Split 4:Distance1.000Time5:41.40Pace5:41.40 Cumilative:Distance6.000Time34:32.40Pace5:45.40
Happy with the split.
Split 5:Distance1.000Time5:39.80Pace5:39.80 Cumilative:Distance7.000Time40:12.20Pace5:44.60
Also happy with this one.
Split 6:Distance0.980Time5:32.30Pace5:39.08 Cumilative:Distance7.980Time45:44.50Pace5:43.92
This was my last good mile.
Split 7:Distance1.020Time6:06.10Pace5:58.92 Cumilative:Distance9.000Time51:50.60Pace5:45.62
Lost contact with Kyle, and started to feel the urge to go to the bathroom.
Split 8:Distance1.000Time6:29.70Pace6:29.70 Cumilative:Distance10.000Time58:20.30Pace5:50.03
Lost about 25 seconds on the bathroom stop.
Split 9:Distance1.000Time6:13.80Pace6:13.80 Cumilative:Distance11.000Time1:04:34.10Pace5:52.19
What is going on?
Split 10:Distance1.000Time6:14.10Pace6:14.10 Cumilative:Distance12.000Time1:10:48.20Pace5:54.02
Still cannot get going.
Split 11:Distance1.000Time6:09.50Pace6:09.50 Cumilative:Distance13.000Time1:16:57.70Pace5:55.21
Tried to shift gears, not much happening.
Split 12:Distance0.130Time0:46.90Pace6:00.77 Cumilative:Distance13.130Time1:17:44.60Pace5:55.26
I think this stretch was long.

Leg 3:Distance1.200Time10:26.10Pace8:41.75
Cool-down.

Black Crocs 2 Miles: 15.93

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

Sun, Jun 12, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jun 13, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.67	0.00	0.00	0.00	9.67

Fast Running Friend Workout - 2016-06-13 08:40:58
Workout Totals: Distance9.667Time1:15:45.90Pace7:50.25
Stephen was disappointed that his older brothers got cash, but he did not. So I told him I would give him $5 if he ran 3:45 in the 800 time trial, and $1 for each second under that. I knew that with the 400 PR of 1:40 he could have really milked the system, but I was OK with that. In the end I could never get him to go the right pace. Benjamin ran 4 miles on grass. I joined him with Joseph, Jacob, and William for part of it. Younger kids ran their usual distances today. Then I added another 5 miles, to make the total of about 9.
Leg 1:Distance0.400Time3:24.40Pace8:31.00
Leg 2:Distance0.248Time1:58.30Pace7:57.02
Leg 3:Distance0.171Time1:22.00Pace7:59.53
Leg 4:Distance0.124Time0:54.70Pace7:21.13
Leg 5:Distance0.124Time0:53.60Pace7:12.26
Leg 6:Distance3.600Time29:20.40Pace8:09.00
Leg 7:Distance5.000Time37:52.50Pace7:34.50

Black Crocs 2 Miles: 9.67

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

Tue, Jun 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.55	0.00	0.00	0.00	11.55

Fast Running Friend Workout - 2016-06-14 07:23:13
Workout Totals: Distance11.550Time1:36:44.60Pace8:22.56
Today I ran 5 with Jenny, then took Joseph, Jacob, William, Stephen, and Matthew to the track. Joseph and Jacob did 4x200 with 200 recovery. The purpose of the workout was for Jacob to learn how to feel what a 37 200 feels like. I feel this is going to be critical to his ability to qualify for the final in the 800 in the Junior Olympics Nationals. He will likely need to run 2:32. He has a shot if he paces it with Frank Shorter style precision running the splits of 37,38,39,38. Now when you are 10 years old and you are racing boys that open in 72 seconds or faster and then half of them or so fade and become a roadblock, this will be a quite challenge. So my thinking is that if he learns what 37 feels like very very well he might be able to pace himself right in a competitive situation. So I told Joseph to purposefully try to mess Jacob's pacing up by running either too fast or too slow while I just jogged the diagonal to record the split. Jacob got 37.8, 40.3, 36.3, 37.8. Then I had William do the same workout practicing 45.0 for 200 pace. William was more consistent - 45.6, 44.7, 44.8, 44.4. I did not pace him in it either again just doing diagonals, and jogging the recovery with him. Then I added some distance on the track, and ran 2 miles with Benjamin in the evening. Benjamin did 6+2, starting to feel more normal, but still with enough residual pain that he cannot run full mileage and speed.
Leg 1:Distance5.000Time39:36.60Pace7:55.32
Leg 2:Distance0.250Time2:11.90Pace8:47.60
With Matthew.
Leg 3:Distance1.000Time9:11.90Pace9:11.90
With Stephen.
Leg 4:Distance0.780Time7:31.30Pace9:38.59
Joseph and Jacob's workout.
Split 1:Distance0.070Time0:37.80Pace9:00.00 Cumilative:Distance0.070Time0:37.80Pace9:00.00
Split 2:Distance0.125Time1:13.00Pace9:44.00 Cumilative:Distance0.195Time1:50.80Pace9:28.21
Split 3:Distance0.070Time0:40.30Pace9:35.71 Cumilative:Distance0.265Time2:31.10Pace9:30.19
Split 4:Distance0.125Time1:20.00Pace10:40.00 Cumilative:Distance0.390Time3:51.10Pace9:52.56
Split 5:Distance0.070Time0:36.30Pace8:38.57 Cumilative:Distance0.460Time4:27.40Pace9:41.30
Split 6:Distance0.125Time1:17.60Pace10:20.80 Cumilative:Distance0.585Time5:45.00Pace9:49.74
Split 7:Distance0.070Time0:37.80Pace9:00.00 Cumilative:Distance0.655Time6:22.80Pace9:44.43
Split 8:Distance0.125Time1:08.50Pace9:08.00 Cumilative:Distance0.780Time7:31.30Pace9:38.59

Leg 5:Distance0.780Time9:04.10Pace11:37.56
William's workout.
Split 1:Distance0.070Time0:45.60Pace10:51.43 Cumilative:Distance0.070Time0:45.60Pace10:51.43
Split 2:Distance0.125Time1:28.30Pace11:46.40 Cumilative:Distance0.195Time2:13.90Pace11:26.67
Split 3:Distance0.070Time0:44.70Pace10:38.57 Cumilative:Distance0.265Time2:58.60Pace11:13.96
Split 4:Distance0.125Time1:38.90Pace13:11.20 Cumilative:Distance0.390Time4:37.50Pace11:51.54
Split 5:Distance0.070Time0:44.80Pace10:40.00 Cumilative:Distance0.460Time5:22.30Pace11:40.65
Split 6:Distance0.125Time1:31.40Pace12:11.20 Cumilative:Distance0.585Time6:53.70Pace11:47.18
Split 7:Distance0.070Time0:44.40Pace10:34.29 Cumilative:Distance0.655Time7:38.10Pace11:39.39
Split 8:Distance0.125Time1:26.00Pace11:28.00 Cumilative:Distance0.780Time9:04.10Pace11:37.56

Leg 6:Distance1.700Time13:02.20Pace7:40.12
More distance around the track.
Leg 7:Distance2.040Time16:06.60Pace7:53.82
With Benjamin in the evening.

Black Crocs 2 Miles: 11.55

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

Wed, Jun 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	6.00	0.00	11.00

Fast Running Friend Workout - 2016-06-15 11:48:19
Workout Totals: Distance11.000Time1:17:49.90Pace7:04.54
Put Benjamin in charge of little kids runs today. They did their usual distances. Did a workout in the Provo Canyon. Ran the warm-up with Jenny (she did 5 total), then did 2x1 up (5:48,5:51), 3 down in 17:13 (5:48, 5:45, 5:40), and 1 up in 5:53 - all with 0.5 recovery jog. Benjamin did 8 in the AM, some on grass, then 2 in the PM with some striding on the track - 2x100 in 18 seconds, 200 in 35, and 400 in 72. Was able to do it, which is a major improvement from Saturday morning, but still said it felt much harder than that pace should due to the stride abnormalities.
Leg 1:Distance2.280Time18:13.00Pace7:59.39
Warm-up.
Leg 2:Distance1.000Time5:48.00Pace5:48.00
Uphill mile
Split 1:Distance0.500Time2:50.00Pace5:40.00 Cumilative:Distance0.500Time2:50.00Pace5:40.00
Split 2:Distance0.500Time2:58.00Pace5:56.00 Cumilative:Distance1.000Time5:48.00Pace5:48.00

Leg 3:Distance0.500Time4:37.00Pace9:14.00
Recovery
Leg 4:Distance1.000Time5:51.30Pace5:51.30
One more uphill.
Leg 5:Distance0.500Time4:23.00Pace8:46.00
Recovery
Leg 6:Distance3.000Time17:13.30Pace5:44.43
3 miles down
Leg 7:Distance0.500Time4:57.00Pace9:54.00
Recovery.
Leg 8:Distance1.000Time5:53.30Pace5:53.30
Final uphill mile.
Leg 9:Distance1.220Time10:54.00Pace8:56.07
Cool-down.

Black Crocs 2 Miles: 11.00

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

Thu, Jun 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.82	0.00	0.00	0.00	10.82

Fast Running Friend Workout - 2016-06-16 07:22:22
Workout Totals: Distance10.820Time1:40:58.60Pace9:19.94
Ran with Jenny, then with everybody else except Julia. Total of 12+. Benjamin did 8 + 2. Stephen did 1.7. Otherwise usual distances. Talked to Josh McAdams at the park - he was visiting Utah to run in the Rangar Relay.
Leg 1:Distance5.000Time39:33.30Pace7:54.66
With Jenny.
Leg 2:Distance0.570Time5:21.90Pace9:24.74
To the park with Benjamin, Joseph, Jacob, William, and Stephen.
Leg 3:Distance4.680Time50:23.70Pace10:46.09
At the park.
Split 1:Distance0.520Time4:39.40Pace8:57.31 Cumilative:Distance0.520Time4:39.40Pace8:57.31
With everybody.
Split 2:Distance0.520Time4:25.10Pace8:29.81 Cumilative:Distance1.040Time9:04.50Pace8:43.56
With everybody expect Stephen.
Split 3:Distance0.520Time16:59.20Pace32:40.00 Cumilative:Distance1.560Time26:03.70Pace16:42.37
With everybody except William and Stephen.
Split 4:Distance3.120Time24:20.00Pace7:47.95 Cumilative:Distance4.680Time50:23.70Pace10:46.09
With Benjamin.

Leg 4:Distance0.570Time5:39.70Pace9:55.96
Back to the house.

Black Crocs 2 Miles: 10.82

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

Fri, Jun 17, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.70	0.50	1.00	0.00	10.20

Fast Running Friend Workout - 2016-06-17 07:45:28
Workout Totals: Distance10.200Time1:17:30.30Pace7:35.91
Today William ran 0.5 down the canyon in 3:03.7 - new record, splits 90, 93. Joseph and Jacob did 1 mile. Joseph 5:28.6 (82,84,83,79), Jacob 5:35.2 (82,84,84,85) - new down the canyon records for both. Benjamin was having issues with his hip in the morning, ran only 6, but then felt better in the evening and did 2 more volunteering 7:00 pace. I paced William, then Joseph and Jacob. Then took the car to the car shop to get a few things checked out/fixed before the trip to Bozeman, and ran back the long way to get the distance for the day.
Leg 1:Distance0.300Time2:34.20Pace8:34.00
Warm-up with Joseph, Jacob, Benjamin, and William.
Leg 2:Distance0.500Time3:03.70Pace6:07.40
William 0.5 down the canyon - new record. Everybody helped pace.
Leg 3:Distance0.500Time4:28.90Pace8:57.80
Recovery with Joseph and Jacob. Benjamin took William home.
Leg 4:Distance1.000Time5:35.20Pace5:35.20
1 mile down the canyon with Joseph and Jacob.
Split 1:Distance1.000Time5:28.60Pace5:28.60 Cumilative:Distance1.000Time5:28.60Pace5:28.60
Joseph's time.
Split 2:Distance0.000Time0:06.60Pace0:00.00 Cumilative:Distance1.000Time5:35.20Pace5:35.20
Jacob's time.

Leg 5:Distance1.900Time17:02.30Pace8:58.05
Cool-down with Joseph and Jacob.
Leg 6:Distance6.000Time44:46.00Pace7:27.67
Long way from the car shop.

Black Crocs 2 Miles: 10.20

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

Sat, Jun 18, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.50	0.00	8.00	0.00	21.50

Fast Running Friend Workout - 2016-06-18 06:11:04
Workout Totals: Distance21.500Time2:28:02.20Pace6:53.13
Started with a 16 mile run - 8 from the house to the magic spot near the Vivian Park, and 8 back as a tempo run in 47:03. The tempo run was hard, but I was able to hold a steady pace. Some important stretches - 3 miles from Nunn's to the mouth of the canyon - 17:28, last 2 miles - 12:03, last uphill mile 6:08. This was my first long tempo this year not counting the half marathon and the 15 K races, and the first one period done in the middle of a long run. Never hit any fuel issues, but I did feel that the heart did not want to pump long and hard. Then we went to the Run for the Refugees 5 K. This was more to support the idea of this unique type of fundraiser than to actually race. What is unique about it is that the race cost (if you do not want the shirt) is covered by the vendors that are selling the merchandise or getting exposure otherwise in compensation. You optionally can donate. That works out quite well since your budget has not been hit by the entry fees, and you know that all of it is going directly to the cause without the overhead of covering the race. The course was a loop in the Indian Hills area of Provo, and involved a lot of steep hills, both up and down. It ended up being short, about 3.01 according to my map, but the hills made it worth about 3.20 according the Course Tool. I ran with Joseph and Jacob to make sure they did not beat their legs up too bad and had them hold back on the steep downhill sections. Benjamin ran with William. He asked me at the start if he could race it, but I told him absolutely no on that course given his current fragile state, but it was a good sign that he felt good enough to ask. Joseph ran 21:04, I ran 21:09 with Jacob, William got 23:30, Sarah ran the flat, downhill, and moderate uphill, and walked the steep uphill in 31:59 (32:22 from the gun, with the crowd it took her a while to make it to the start). This was a confidence builder for her, as she is not good with hills even when not pregnant, and she is 24 weeks pregnant now. Then the kids ran the 1 K. Initially the plan was to have Joseph run hard although not too hard, have William and Jacob pace Stephen, and have me pace Matthew. But Stephen was playing a bum, at one point and for quite a while he was behind Matthew. So I told William and Jacob to just go for it. Joseph got 3:43 (1st), Jacob 3:57 (3rd), William was around 4:30 (4th), Stephen 5:26, Matthew 5:34.
Leg 1:Distance8.000Time59:00.40Pace7:22.55
Distance to dump some glycogen.
Leg 2:Distance8.000Time47:03.60Pace5:52.95
Tempo run from the magic mark near Vivian Park to the house. Made easier by Hawk Harper's new triangle marks on the trail.
Leg 3:Distance0.250Time2:09.30Pace8:37.20
To the start of the race.
Leg 4:Distance4.410Time32:22.20Pace7:20.41
Run for the Refugees. Ran with Joseph and Jacob, then ran back to meet Benjamin and William, to the finish with them, then back to check on Sarah, and some more distance.
Split 1:Distance3.010Time21:09.30Pace7:01.69 Cumilative:Distance3.010Time21:09.30Pace7:01.69
Split 2:Distance0.300Time2:21.10Pace7:50.33 Cumilative:Distance3.310Time23:30.40Pace7:06.10
Split 3:Distance1.100Time8:51.80Pace8:03.45 Cumilative:Distance4.410Time32:22.20Pace7:20.41

Leg 5:Distance0.620Time5:34.80Pace9:00.00
Paced Matthew through the 1 K.
Leg 6:Distance0.220Time1:51.90Pace8:28.64
To the car.

Black Crocs 2 Miles: 21.50

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

Comments

From steve ash on Sat, Jun 25, 2016 at 19:35:41 from 67.2.30.229

Great workout Sasha. Keep it going:)

Sun, Jun 19, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jun 20, 2016

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

Fast Running Friend Workout - 2016-06-20 07:26:14
Workout Totals: Distance10.040Time1:22:56.90Pace8:15.71
Benjamin and I did 10, I think Jenny and Julia ran a bit less than usual, usual distances for everybody else. Stephen ran on the "big boy" course. I decided to try to make him run in a fartlek, and it seems to have worked - he ended up with a better quality effort.
Leg 1:Distance6.000Time47:41.50Pace7:56.92
With Benjamin.
Leg 2:Distance1.040Time9:16.40Pace8:55.00
With Benjamin, Stephen, Joseph, Jacob, and Julia.
Leg 3:Distance3.000Time25:59.00Pace8:39.67
With Joseph, Jacob, and Benjamin.

Black Crocs 2 Miles: 10.04

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

Tue, Jun 21, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.29	0.00	0.06	0.00	10.35

Fast Running Friend Workout - 2016-06-21 07:25:04
Workout Totals: Distance10.349Time1:28:35.10Pace8:33.59
Took Benjamin, Joseph, Jacob, William, Stephen, and Matthew for a track workout. Joseph and Jacob did 2x400 (78.8, 83.4) with 200 recovery, then full rest and 500 in 1:40.4 for Jacob, and 1:37 for Joseph. Jacob was struggling today, not sure why - maybe the 5 K on Saturday took too much out of him, or maybe it was just too warm - the temperatures were in the 70F range when we started. Benjamin did 2000 in 6:07.6 with a negative split - first 1 K in 3:08.4, then 2:59.2. I was happy to see that he retained some zip in his legs through the injuries. William did the same workout as Joseph and Jacob - first 400 in 93.0, second in 91.8. The first one was evenly split, the second was rather odd - he opened in 42.4, then faded. Stephen ran 2 miles + 2x100 21.3 (new record), and 22.0. Matthew did 100 in 29.8 and 400 in 2:23.7. In the 100 he did not hold on to my hand.
Leg 1:Distance1.100Time10:19.00Pace9:22.73
Warm-up.
Leg 2:Distance0.405Time4:16.60Pace10:33.58
Joseph and Jacob's workout.
Split 1:Distance0.070Time0:37.70Pace8:58.57 Cumilative:Distance0.070Time0:37.70Pace8:58.57
Split 2:Distance0.070Time0:41.10Pace9:47.14 Cumilative:Distance0.140Time1:18.80Pace9:22.86
Split 3:Distance0.125Time1:34.40Pace12:35.20 Cumilative:Distance0.265Time2:53.20Pace10:53.58
Split 4:Distance0.070Time0:41.10Pace9:47.14 Cumilative:Distance0.335Time3:34.30Pace10:39.70
Split 5:Distance0.070Time0:42.30Pace10:04.29 Cumilative:Distance0.405Time4:16.60Pace10:33.58

Leg 3:Distance0.062Time0:29.80Pace8:00.65
Matthew 100 meters - without holding the hand.
Leg 4:Distance0.700Time6:07.60Pace8:45.14
Benjamin's 2000 - splits every 200.
Split 1:Distance0.070Time0:37.70Pace8:58.57 Cumilative:Distance0.070Time0:37.70Pace8:58.57
Split 2:Distance0.070Time0:37.80Pace9:00.00 Cumilative:Distance0.140Time1:15.50Pace8:59.29
Split 3:Distance0.070Time0:37.90Pace9:01.43 Cumilative:Distance0.210Time1:53.40Pace9:00.00
Split 4:Distance0.070Time0:37.70Pace8:58.57 Cumilative:Distance0.280Time2:31.10Pace8:59.64
Split 5:Distance0.070Time0:37.30Pace8:52.86 Cumilative:Distance0.350Time3:08.40Pace8:58.29
Split 6:Distance0.070Time0:37.30Pace8:52.86 Cumilative:Distance0.420Time3:45.70Pace8:57.38
Split 7:Distance0.070Time0:36.80Pace8:45.71 Cumilative:Distance0.490Time4:22.50Pace8:55.71
Split 8:Distance0.070Time0:36.60Pace8:42.86 Cumilative:Distance0.560Time4:59.10Pace8:54.11
Split 9:Distance0.070Time0:36.00Pace8:34.29 Cumilative:Distance0.630Time5:35.10Pace8:51.90
Split 10:Distance0.070Time0:32.50Pace7:44.29 Cumilative:Distance0.700Time6:07.60Pace8:45.14

Leg 5:Distance0.405Time4:47.00Pace11:48.64
William's workout.
Split 1:Distance0.070Time0:46.50Pace11:04.29 Cumilative:Distance0.070Time0:46.50Pace11:04.29
Split 2:Distance0.070Time0:46.50Pace11:04.29 Cumilative:Distance0.140Time1:33.00Pace11:04.29
Split 3:Distance0.125Time1:42.20Pace13:37.60 Cumilative:Distance0.265Time3:15.20Pace12:16.60
Split 4:Distance0.070Time0:42.40Pace10:05.71 Cumilative:Distance0.335Time3:57.60Pace11:49.25
Split 5:Distance0.070Time0:49.40Pace11:45.71 Cumilative:Distance0.405Time4:47.00Pace11:48.64

Leg 6:Distance0.070Time0:37.50Pace8:55.71
Jogging across the field.
Leg 7:Distance0.170Time1:40.40Pace9:50.59
Joseph and Jacob's 500, timed Jacob.
Split 1:Distance0.100Time0:59.10Pace9:51.00 Cumilative:Distance0.100Time0:59.10Pace9:51.00
Split 2:Distance0.070Time0:41.30Pace9:50.00 Cumilative:Distance0.170Time1:40.40Pace9:50.59

Leg 8:Distance0.062Time0:21.30Pace5:43.55
Stephen's 100.
Leg 9:Distance0.065Time0:31.40Pace8:03.08
Not sure what this was.
Leg 10:Distance0.248Time2:23.70Pace9:39.44
400 with Matthew.
Leg 11:Distance0.000Time0:02.50Pace0:00.00
False start.
Leg 12:Distance0.062Time0:22.00Pace5:54.84
Another 100 with Stephen.
Leg 13:Distance1.000Time9:36.60Pace9:36.60
Back to the house.
Leg 14:Distance1.000Time8:25.40Pace8:25.40
With Jacob.
Leg 15:Distance5.000Time38:34.30Pace7:42.86
Alone.

Black Crocs 2 Miles: 10.34

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

Wed, Jun 22, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.97	0.00	7.28	0.00	11.25

Fast Running Friend Workout - 2016-06-22 06:37:48
Workout Totals: Distance11.250Time1:19:55.10Pace7:06.23
Did a workout. Same as last week. 2x1 mile up (5:46.3,6:06.3), 3 down (16:44.1), and 1 more up 6:04.9. The wind on the second and the third mile was very strong. In both I was headed for sub-6:00 at 1 K, but then slowed down to 6:20-6:30 pace over the last 600 meters. The wind did help in the 3 mile down, though, making it quite a bit easier than last week. The younger kids ran their usual distances. Do not remember what Benjamin's total was - I am thinking he did 6+4 or 8+2 in two runs.
Leg 1:Distance2.280Time17:43.50Pace7:46.45
Warm-up.
Leg 2:Distance1.000Time5:46.30Pace5:46.30
Interval up the canyon.
Leg 3:Distance0.500Time4:52.00Pace9:44.00
Recovery.
Leg 4:Distance1.000Time6:06.30Pace6:06.30
One more up the canyon, strong winds at the end.
Leg 5:Distance0.500Time4:43.80Pace9:27.60
Recovery.
Leg 6:Distance3.000Time16:44.10Pace5:34.70
Down the canyon, strong tail wind in places.
Leg 7:Distance0.500Time5:01.70Pace10:03.40
Recovery.
Leg 8:Distance1.000Time6:04.90Pace6:04.90
Last interval up the canyon, strong winds again.
Leg 9:Distance1.220Time10:33.50Pace8:39.26
Cool-down.
Leg 10:Distance0.250Time2:19.00Pace9:16.00
With Matthew.

Black Crocs 2 Miles: 11.25

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

Thu, Jun 23, 2016

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 - 2016-06-23 07:32:46
Workout Totals: Distance12.040Time1:35:02.80Pace7:53.65
12 easy today. The boys are tapering for the regional meet in Bozeman. Jenny ran a bit less due to a cold today.
Leg 1:Distance6.000Time47:36.50Pace7:56.08
With Benjamin.
Leg 2:Distance2.040Time17:32.60Pace8:35.98
With William, Joseph, and Jacob.
Leg 3:Distance1.000Time7:41.90Pace7:41.90
With Jacob.
Leg 4:Distance3.000Time22:11.80Pace7:23.93
Alone.

Black Crocs 2 Miles: 12.04

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

Fri, Jun 24, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.14	0.00	3.00	0.00	12.14

Fast Running Friend Workout - 2016-06-24 06:30:24
Workout Totals: Distance12.140Time1:26:10.10Pace7:05.87
12 total with a 3 mile tempo down the canyon in 16:40. Then drove the boys to Bozeman. Benjamin, Joseph, Jacob, and William did light running this morning. Other kids ran their usual distances. Benjamin and Joseph raced the 3000 when we got there. The conditions were finally good - aside from a 7.5 hour drive and still being at an elevation (4800 feet). But finally no major wind, cloudy skies, and 60 F or so temperature. Fortunately Benjamin had somebody to run with - Teagan Olson from Montana. Teagan is a 9:51 3200 meter runner which would indicate that he should be able to run at least 9:20 in the 3000 even if he is not having the greatest day. For some reason, though, I noticed a pattern that when high school runners come to the USATF meet, they do not run anywhere near what they run in high school meets. Do they get out of shape that fast, or maybe just not enough girls they care about that are watching? Our goal was for Benjamin to run something in the 9:10-9:15 range so he would be going into the nationals with a mark that would ensure being in the fast heat. Taking Benjamin's 2000 workout on Tuesday where he demonstrated that he could run 2:59 after a 3:08, I figured it would be OK for him to start conservatively. So I told him to follow Teagan for as long as the pace was 75 per quarter or faster. They did 74,75,76. Then I told Benjamin he needed to run 72. He told me to shut up, but then 100 meters later took the lead and made an effort to get the pace to where it ought to be. 74, 73 (6:12 at 2000) - Teagan fell back during this lap and ended up with 9:39. 75,74, and 34 for the last 200. Official time 9:16.10, new regional meet record. Not much of a record due to the lack of competitiveness in these meets in the high school age divisions, but hopefully it will act as a motivator for faster runners to come and try to beat it. Last 1 K I think was a high 3:03. I am very encouraged that Benjamin could run this fast alone in the last kilometer of a race at altitude after not completely jogging the first 2 while still recovering from an injury. Now we just need to bring him healthy to the nationals. Joseph ran 11:13.59 taking 4th place in his age division - an official PR, but I was expecting at least 10 seconds faster - even after the first 2 K I was still expecting 10 seconds faster. He had some issues. I noticed in the warm-up that his form looked funny. I asked him if his legs were OK, he told me yes. In retrospect it was a mistake, I should have massaged him anyway. He opened with 83, then 90, 87, 89, 91 hitting 2 K in 7:20. Normally after this he would be running no slower than 93,91, and 43 giving him 3:47 for the last 1 K. But his legs seized up - probably from sitting for 7 hours in the car - and he could not move - so 3:53 for the last 1 K. Well, at least he ran a PR, and hopefully can get into the fast heat at the nationals. His race was won by Jayden Fitzjerald in 10:40, which is a new regional meet record. Benjamin jogged 2 more miles later at night after we got to the hotel.
Leg 1:Distance12.140Time1:26:10.10Pace7:05.87
My run today.
Split 1:Distance6.520Time48:26.60Pace7:25.80 Cumilative:Distance6.520Time48:26.60Pace7:25.80
Distance to dump some glycogen.
Split 2:Distance3.000Time16:40.20Pace5:33.40 Cumilative:Distance9.520Time1:05:06.80Pace6:50.38
Tempo run down the canyon - splits 5:35,5:34,5:31.
Split 3:Distance2.620Time21:03.30Pace8:02.18 Cumilative:Distance12.140Time1:26:10.10Pace7:05.87
Cool-down.

Black Crocs 2 Miles: 12.14

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

Sat, Jun 25, 2016

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

Fast Running Friend Workout - 2016-06-25 07:09:51
Workout Totals: Distance10.500Time1:29:58.40Pace8:34.13
Easy runs today for me and Benjamin, we both did 10, although not all of it together. Joseph ran 4. Jacob and William raced the 800 in the regional meet. Jacob ran 2:43.90 taking second after Tillman Bartholomew who ran 2:39.65. Jacob ran OK in the first 200 (37), then sort of OK in the second 200 (41), and then he lost steam and ran 85 for the last 400 at a more or less even pace. Tillman caught him at 500, and Jacob could not go with him. I was actually expecting something along those lines from Jacob today given the stress of travelling, warm weather, and having to wait until 3:30 pm to start the race. Due to the rolling schedule we did not know when the race would start, so we showed up at 10 am just in case and waited. Next time I am going to make a strong push for the race directors to commit for each race to start it no earlier than a certain reasonable time so you can at least plan somewhat. William managed to run a PR, though - 3:11.99. I was quite happy with that given the circumstances. I think he is just more fit. I was not quite as happy about his splits, though. Well, I was happy about 89 for the first quarter, but not happy at all about 1:42 for the second. I supposed this means he is capable of a low 3:00, but just like Jacob, due to the fatigue of travel and the stresses of the day he could run his race pace only for the first lap. He got beat by McCallen Campbell from Idaho who ran 3:03.71 - also not his best time by at least 10 seconds. McCallen is a son of Brady Campbell who is Carson Campbell's brother. Then we drove home. On the way back we took a different route going through Dillon, and made a slightly faster time - 7 hours and 20 minutes.
Leg 1:Distance4.000Time33:19.70Pace8:19.93
Leg 2:Distance6.000Time46:03.10Pace7:40.52
Leg 3:Distance0.500Time4:39.70Pace9:19.40
Leg 4:Distance0.000Time3:11.90Pace0:00.00
Split 1:Distance0.000Time0:20.10Pace0:00.00 Cumilative:Distance0.000Time0:20.10Pace0:00.00
Split 2:Distance0.000Time1:35.80Pace0:00.00 Cumilative:Distance0.000Time1:55.90Pace0:00.00
Split 3:Distance0.000Time1:16.00Pace0:00.00 Cumilative:Distance0.000Time3:11.90Pace0:00.00

Leg 5:Distance0.000Time2:44.00Pace0:00.00
Split 1:Distance0.000Time0:18.50Pace0:00.00 Cumilative:Distance0.000Time0:18.50Pace0:00.00
Split 2:Distance0.000Time1:22.40Pace0:00.00 Cumilative:Distance0.000Time1:40.90Pace0:00.00
Split 3:Distance0.000Time1:03.10Pace0:00.00 Cumilative:Distance0.000Time2:44.00Pace0:00.00

Black Crocs 2 Miles: 10.50

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

Sun, Jun 26, 2016

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

Day or rest. Went to church as usual. Took a nap in the afternoon as usual. In the evening Sarah and I went to a marriage fireside. The speaker talked about 95/5 principle, as opposed to 50/50. You do 95%, you expect your spouse to do 5%. If both husband and wife take this approach, the marriage works great.

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

Mon, Jun 27, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	6.00	0.00	11.00

Fast Running Friend Workout - 2016-06-27 07:29:28
Workout Totals: Distance11.000Time1:17:02.30Pace7:00.21
Did my 2x1 up + 3 down + 1 up workout. The times were 5:50, 6:05, 16:42, 6:13 - strong wind again. Felt energetic in the warm up, then by the first interval the energy disappeared. I was able to run OK in the 3 mile down, but it was different - the splits were 5:34,5:33,5:35. The kids ran their usual distances today on their own. Benjamin did 6 + 4, still dealing with hip issues.
Leg 1:Distance2.280Time17:20.60Pace7:36.40
Warm-up.
Leg 2:Distance1.000Time5:50.20Pace5:50.20
up
Leg 3:Distance0.500Time4:47.90Pace9:35.80
recovery
Leg 4:Distance1.000Time6:05.00Pace6:05.00
up, strong wind at the end
Leg 5:Distance0.500Time4:44.90Pace9:29.80
Leg 6:Distance3.000Time16:42.30Pace5:34.10
down
Leg 7:Distance0.500Time4:36.70Pace9:13.40
recovery
Leg 8:Distance1.000Time6:13.20Pace6:13.20
up, strong wind at the end
Leg 9:Distance1.220Time10:41.50Pace8:45.82
Cool-down.

Black Crocs 2 Miles: 11.00

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

Tue, Jun 28, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	2.00	0.00	0.00	13.25

Fast Running Friend Workout - 2016-06-28 06:38:39
Workout Totals: Distance9.160Time1:10:36.50Pace7:42.50
Today was a busy day. Julia was at the girl's camp and ran some distance close to 3 miles. In the morning I ran with 4 Jenny, another mile alone, then took Joseph and Jacob - with Benjamin helping me - for a 2 mile time trial down the canyon - Joseph's idea, he wanted to know how fast he could run 2 miles down the canyon. I tried to pace the boys for 88 seconds per quarter, and that ended up being pretty close to their fitness for today. Jacob struggled but still ran 5:53/5:57. Joseph did 5:52/5:54. Afterwards both of them were feeling it in the legs. Benjamin was having hip issues, but was able to do a 5.02 tempo run in 29:16 (including the run with the boys) with 2 breaks to stretch. He ran total of 11.5 in two runs - 7.5 + 4. Then I took Jenny to the girl's camp where I volunteered to stay overnight for security. I added another 4.25 miles there. The elevation varied between 8800 and 9100 feet and needless to say the course was hilly.
Leg 1:Distance5.010Time39:15.10Pace7:50.08
First 4 with Jenny.
Leg 2:Distance0.450Time4:38.90Pace10:19.78
With Joseph, Jacob, and Benjamin.
Leg 3:Distance2.000Time11:50.40Pace5:55.20
With Joseph, Jacob, and Benjamin down the canyon. Joseph and Benjamin were a bit a head with 11:46.
Leg 4:Distance1.700Time14:52.10Pace8:44.76
Cool-down with Joseph and Jacob.

Fast Running Friend Workout - 2016-06-28 20:09:11
Workout Totals: Distance4.250Time34:39.60Pace8:09.32
Measured the course for Jenny and Julia's run in the morning and tried it out. Put in around 7:20-7:30 effort, actual pace was 8:10 on average, but it varied a lot with the terrain.
Leg 1:Distance4.250Time34:39.60Pace8:09.32
Hilly run at 8800 - 9100 feet at the girl's camp.

Black Crocs 2 Miles: 13.25

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

Wed, Jun 29, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.15	0.00	0.00	0.00	10.15

Fast Running Friend Workout - 2016-06-29 07:03:53
Workout Totals: Distance10.150Time1:26:19.40Pace8:30.29
I ran at the girl's camp this morning. Jenny and Julia did 4.25. It was hard for them - both struggle with low iron, and the course was at 9000 feet with hills. They did manage to average sub-10:00, though, which I thought was very good. Once we were done, I ran some more to reach the goal of 10 miles for the day. Benjamin did 8+2, everybody else their usual distances.
Leg 1:Distance4.250Time40:04.50Pace9:25.76
With Jenny and Julia.
Leg 2:Distance5.900Time46:14.90Pace7:50.32
Alone.
Leg 3:Distance0.000Time0:00.00Pace0:00.00
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00

Black Crocs 2 Miles: 10.15

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

Thu, Jun 30, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.08	0.00	0.00	0.00	10.08

Fast Running Friend Workout - 2016-06-30 08:07:08
Workout Totals: Distance10.080Time1:21:46.20Pace8:06.73
Total of 10. All with the kids. Benjamin did 8+2, Jenny 2, Julia 3, Joseph and Jacob 4, William 2, Stephen 1, Matthew 0.25. Benjamin had a cold, but we were able to work around it by taking water breaks every mile. From what I have observed, it appears he is very sensitive to dehydration - even when healthy right now and under moderate temperatures/sun exposure he can get very tired if he does not take in water frequently. When he has a cold, things are significantly worse.
Leg 1:Distance1.020Time9:10.30Pace8:59.51
With Benjamin, Joseph, Jacob, William, and Stephen plus Matthew and Mary in the stroller.
Leg 2:Distance1.020Time8:12.40Pace8:02.75
Same company minus Benjamin and Stephen.
Leg 3:Distance0.250Time2:20.70Pace9:22.80
With Matthew.
Leg 4:Distance2.040Time16:42.30Pace8:11.32
With Joseph and Jacob.
Leg 5:Distance0.750Time5:34.50Pace7:26.00
Alone.
Leg 6:Distance5.000Time39:46.00Pace7:57.20
With Benjamin.

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

Fri, Jul 01, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.14	0.00	0.00	0.00	16.14

Fast Running Friend Workout - 2016-07-01 07:38:03
Workout Totals: Distance16.140Time1:51:37.60Pace6:54.97
I found myself in a dilemma. I needed to get a long run in with a tempo somehow. Benjamin needed to get a long tempo in. Sarah is 27 weeks pregnant and cannot run uphill, so she needs to start her run in the canyon. Benjamin has a cold and his hip is still not 100%. We have a 5 K (Murray Fun Days) coming up on Monday. Little boys need to run as well. Somehow I managed to find a solution that addressed all of the issues this morning. Benjamin and I took Sarah to Canyon Glen Park. She ran home from there. We warmed-up 3.45 to the magic mark above Vivian Park and then did 8 mile tempo to the house. I carried a bottle with Emergen-C as I thought if he carried it it would mess up his already messed up form even more and we stopped religiously for Benjamin to take a few sips and stretch at the end of every mile. Benjamin was able to get through the run without major issues and finished strong gapping me by 10 seconds over the last 0.2 on the hill. He averaged 5:42 for the whole run, I got 5:43.5 average. Then I ran back 4.7 to the car with Joseph and Jacob - we also stopped every mile for Emergen-C and to massage Joseph's legs. So I managed to get in 16 miles today with 8 of it at a tempo pace. Benjamin got in 11.5. Jenny and Julia ran with William and Stephen - usual distances.
Leg 1:Distance3.450Time28:30.40Pace8:15.77
Warm-up with Benjamin.
Leg 2:Distance8.000Time45:49.00Pace5:43.62
8 mile tempo with Benjamin.
Leg 3:Distance4.690Time37:18.20Pace7:57.23
With Joseph and Jacob.

Black Crocs 2 Miles: 16.14

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

Sat, Jul 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.31	11.31

Fast Running Friend Workout - 2016-07-02 07:58:44
Workout Totals: Distance11.311Time1:33:06.50Pace8:13.90
Today Joseph and Jacob did a 500 time trial on the track. Joseph got 1:34.6, Jacob 1:35.7, splits were Joseph - 17,18,20,20,19. Jacob - 17,19,21,19,19. Benjamin did 8, William 3, Stephen 2, Joseph and Jacob 5, Julia 3, Jenny 4, Matthew 0.25.
Leg 1:Distance1.000Time9:13.90Pace9:13.90
Warm up with Benjamin, Joseph, Jacob, William, and Stephen, plus Matthew and Mary in the stroller.
Leg 2:Distance0.311Time1:35.70Pace5:07.72
Joseph and Jacob's time trial.
Split 1:Distance0.305Time1:34.60Pace5:10.16 Cumilative:Distance0.305Time1:34.60Pace5:10.16
Split 2:Distance0.006Time0:01.10Pace3:03.33 Cumilative:Distance0.311Time1:35.70Pace5:07.72

Leg 3:Distance1.000Time9:38.80Pace9:38.80
Back to the house with the gang.
Leg 4:Distance0.250Time2:20.10Pace9:20.40
With Matthew.
Leg 5:Distance2.750Time23:44.80Pace8:38.11
With Joseph and Jacob.
Leg 6:Distance5.000Time39:16.80Pace7:51.36
With Benjamin.
Leg 7:Distance1.000Time7:16.40Pace7:16.40
With William.

Black Crocs 2 Miles: 11.31

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

Sun, Jul 03, 2016

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. It was a Fast Sunday. Took a nap in the afternoon. We had Sarah's family over for dinner in the evening. A lot of people, in addition to our family and Benjamin's friend Grant who is living with us, we had 26 people if I counted right.

Night Sleep Time: 8.00	Nap Time: 1.00	Total Sleep Time: 9.00

Mon, Jul 04, 2016

Race: Murray Fun Days 5 K (3.107 Miles) 00:17:54, Place overall: 8, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.95	0.00	0.00	3.11	11.06

Fast Running Friend Workout - 2016-07-04 07:32:53
Workout Totals: Distance11.057Time1:22:39.10Pace7:28.50
Murray Fun Days 5 K, 17:54 officially, 17:51.4 on my watch, 8th overall, 3rd master. The reason for the difference of 3 seconds is the mess up at the start. The start was very uncertain, so the timer was started before they told the runners in no uncertain terms that they should actually start. Runners ahead of me - Anthony Costales won with 15:36, then Teren Jameson 16:14, Ken Richardson 16:29, Benjamin 16:42 officially (16:40 on his watch), Albert Wint 17:11, Matthew Wolpert 17:36 (1st master), Mark Payne 17:51 officially, 17:48 on his watch, consistent difference with mine). I ran with Mark most of the way. The first mile was 5:36 (uphill), second 5:38 (small part uphill, the rest downhill), and then 6:37 for 3.107, 5:58.7 pace for the rest of it on rolling hills. Matthew passed us around the 4 K mark, neither of us could latch on, but Mark gapped me there and I could not close it. My legs felt shaky after the run, so it appears that the issue was the lack of leg strength. I am happy with the first 2 miles, but not with the last one. I told Benjamin to start conservatively as an experiment to see if he could close strong. He started perhaps too conservatively, and he could not close super strong either, although perhaps it was not too bad for the heat and the hills. So 5:34, 5:11, and 5:55 for the last 1.107, so 5:20.7 pace. He was closing on Ken but ran out of road. Do not know if he would have been faster with a faster start. The conditions were warm as usual. We cooled down with a new friend - Kenny "The Apache" Searle who blogs here as well. Later I ran with Joseph and Jacob in the canyon.
Leg 1:Distance1.250Time9:26.20Pace7:32.96
Warm-up with Benjamin.
Leg 2:Distance3.107Time17:51.40Pace5:44.83
The race.
Leg 3:Distance2.700Time24:25.10Pace9:02.63
Cool-down with Benjamin and Kenny.
Leg 4:Distance4.000Time30:56.40Pace7:44.10
With Joseph and Jacob.

Black Crocs 2 Miles: 11.05

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

Comments

From Kenny the Apache on Tue, Jul 05, 2016 at 11:11:33 from 173.240.47.125

It was awsome man!!! Pleasure meeting you and Benjamin!!! I'm planning on running with you guys at Draper Days!!!

Tue, Jul 05, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	0.00	0.00	10.75

Fast Running Friend Workout - 2016-07-05 07:30:11
Workout Totals: Distance10.750Time1:26:15.30Pace8:01.42
Total of 10. Joseph and Jacob did 4.69, Jenny 3 with plan to run 2 more in the evening, Julia 2 with the plan to run 2 more, William 2, Stephen 1. Matthew will run 0.25 later tonight.
Leg 1:Distance4.690Time37:38.70Pace8:01.60
With Joseph and Jacob.
Leg 2:Distance1.020Time9:15.00Pace9:04.12
With Jenny and Stephen.
Leg 3:Distance2.040Time17:23.20Pace8:31.37
With Jenny and William.
Leg 4:Distance3.000Time21:58.40Pace7:19.47
Alone.

Black Crocs 2 Miles: 10.75

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

Wed, Jul 06, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	3.00	0.75	14.13

Fast Running Friend Workout - 2016-07-06 07:21:11
Workout Totals: Distance14.130Time1:48:57.30Pace7:42.65
Did a workout with Benjamin with Draper Days 5 K in mind. First 3 mile tempo run in the canyon with the first 0.75 uphill, then 180 turn, 1.5 downhill, 180 turn, and 0.75 uphill. I ran the splits of (up) 88,88,91,(down) 84,83,83,84,86,86,(up)93,90,89 - total 17.25.7. Benjamin paced me through the first 1.5, then ran (down) 73,75,78, (up) 92, 88, 84 - 16:47 total. Benjamin experienced an odd loss of power. First he was clumsy on the turnaround - his first post-180 100 was 25 seconds. Then something happened in his last 100 - it was 24 seconds. He thought the problem was of neurological nature - he did not feel his breathing was being taxed. Then we did 4 x 0.25, 3 up, 1 down with long recoveries (0.25 jog). This time Benjamin felt no neurological problems - (up) 68.7, 66.3, 66.5, (down) 59.7. I got (up) 78.8, 77.9, 76.5, (down) 70.2. Then we cooled down, and I ran 4 more with Joseph and Jacob. I was hoping for a leisurely cool-down, but they made me work.
Leg 1:Distance3.030Time25:20.50Pace8:21.82
Warm-up - with Benjamin.
Leg 2:Distance3.000Time17:25.70Pace5:48.57
Tempo run.
Leg 3:Distance1.100Time10:38.10Pace9:40.09
Recovery.
Leg 4:Distance0.250Time1:18.80Pace5:15.20
Leg 5:Distance0.250Time3:07.00Pace12:28.00
Leg 6:Distance0.250Time1:17.90Pace5:11.60
Leg 7:Distance0.250Time2:52.00Pace11:28.00
Leg 8:Distance0.250Time1:16.50Pace5:06.00
Leg 9:Distance0.250Time3:00.50Pace12:02.00
Leg 10:Distance0.250Time1:10.20Pace4:40.80
Leg 11:Distance1.250Time11:38.30Pace9:18.64
Leg 12:Distance4.000Time29:51.80Pace7:27.95
With Joseph and Jacob.

Black Crocs 2 Miles: 14.13

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

Thu, Jul 07, 2016

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

Fast Running Friend Workout - 2016-07-07 07:44:35
Workout Totals: Distance10.133Time1:24:29.10Pace8:20.26
Today we did our race with the handicap. Joseph and Jacob did the 800, William 700, Stephen 600. All started at the same time. I paced Stephen, Benjamin paced William. William ran 2:39.7, Joseph 2:43, Jacob 2:45, Stephen 2:50. Stephen's splits were 49, 58, 63. He really fell apart in the last 200. But he was first at the 200 to go mark, for which he got two stars. William caught him with 150 to go. His splits were 88 for the first lap, then 46 for the next 200, and 25 for the last 100. Aside from the last 100 he had a good run - if he could run another 100 as slow as 27 that would give him 3:07 - a big PR. I think with some conditioning and stars aligning he could get under 3:00 at the nationals. Joseph and Jacob were tired, so I had them just jog back home and not do any more miles today. Benjamin and I did a total of 10, Jenny 6, Julia 4, Matthew 0.25. Stephen a bit over 2 miles total.
Leg 1:Distance0.880Time8:43.20Pace9:54.55
Warm-up with the gang.
Leg 2:Distance0.375Time2:50.50Pace7:34.67
600 with Stephen
Split 1:Distance0.354Time2:40.50Pace7:33.39 Cumilative:Distance0.354Time2:40.50Pace7:33.39
William's 700
Split 2:Distance0.009Time0:04.20Pace7:46.67 Cumilative:Distance0.363Time2:44.70Pace7:33.72
Joseph's 800
Split 3:Distance0.002Time0:00.90Pace7:30.00 Cumilative:Distance0.365Time2:45.60Pace7:33.70
Jacob's 800
Split 4:Distance0.010Time0:04.90Pace8:10.00 Cumilative:Distance0.375Time2:50.50Pace7:34.67
Stephen's gap

Leg 3:Distance0.248Time2:21.00Pace9:28.55
With Matthew.
Leg 4:Distance0.930Time9:37.10Pace10:20.54
Back to the house.
Leg 5:Distance7.700Time1:00:57.30Pace7:54.97
With Benjamin.

Nike Double Stroller Miles: 1.80	Black Crocs 2 Miles: 10.13

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

Fri, Jul 08, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.07	0.00	0.00	0.37	10.44

Fast Running Friend Workout - 2016-07-08 07:35:57
Workout Totals: Distance10.443Time1:23:23.80Pace7:59.15
Did 600 on the track with Joseph and Jacob. Wanted to see if yesterday was a fluke, or maybe indicative of some fatigue. They both did better - Joseph got 1:58, Jacob 1:59. One concern I had was that they dropped back when I moved forward at 300 to make sure they stayed on pace, and they did not close that gap. So maybe there is some lingering fatigue involved. Jacob said he was feeling good, but did not have the motivation to move out into the second lane to pass Joseph. Joseph said he did not think he had another gear. So I think we will repeat this workout on Monday. At first I had Benjamin pace them because I needed to go to bathroom and there was not one around. After he took them through the first 100 in 40 I stopped them and had them try again. Then I felt I would be able to pace, so I did it instead. The first 200 was 38 and we were all together, maybe Jacob had 39, then I was 77 at 400, Joseph 78, and Jacob 79. About 50 meters before the finish I took my foot of the gas because the gap was too big to be productive, but I still ended up finishing maybe a second or so ahead of Joseph. William did 2, Jacob and Joseph 4, Benjamin and I 10, Stephen 1, Matthew will run 0.25 tonight, Jenny 5, Julia 4.
Leg 1:Distance1.000Time8:42.10Pace8:42.10
Warm-up with Benjamin, Joseph, Jacob, William, and Matthew and Mary in the stroller.
Leg 2:Distance0.070Time0:40.70Pace9:41.43
Benjamin's mis-pacing.
Leg 3:Distance0.373Time1:59.20Pace5:19.57
600 with Joseph and Jacob.
Split 1:Distance0.373Time1:58.40Pace5:17.43 Cumilative:Distance0.373Time1:58.40Pace5:17.43
Split 2:Distance0.000Time0:00.80Pace0:00.00 Cumilative:Distance0.373Time1:59.20Pace5:19.57

Leg 4:Distance1.000Time9:06.80Pace9:06.80
Back to the house.
Leg 5:Distance1.500Time11:43.60Pace7:49.07
With Jacob and Benjamin.
Leg 6:Distance1.500Time11:17.40Pace7:31.60
With Joseph and Benjamin.
Leg 7:Distance5.000Time39:54.00Pace7:58.80
Distance with Benjamin.

Nike Double Stroller Miles: 1.00	Black Crocs 2 Miles: 10.44

Night Sleep Time: 7.50	Nap Time: 0.30	Total Sleep Time: 7.80

Sat, Jul 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.14	0.00	8.00	0.00	20.14

Fast Running Friend Workout - 2016-07-09 06:40:27
Workout Totals: Distance20.140Time2:20:58.60Pace6:59.99
Total of 20. Started with 4 before anybody was awake, then drove to the Canyon Glen Park with Sarah, Grant, and Benjamin. Sarah ran home, Grant rode the bike and provided drinks/food for us on the go (EmergenC, fruit snacks). Benjamin and I did an 8 mile tempo from the magic spot near Vivian Park to the house. Benjamin was able to run without stops today. Our first 5 miles were 29:10 at a fairly even pace, then I told Benjamin to pick it up. He ran the last 3 (1 down, 1 rolling down, 1 up) in 16:32 (5:25, then 11:07 for the last 2 fairly even), total time 45:42. I got 17:39 (5:42,5:55,6:02), total time 46:39. I was happy to see that Benjamin is regaining fitness and health. Afterwards I ran 4.69 with Joseph and Jacob to retrieve the car.
Leg 1:Distance4.000Time28:42.70Pace7:10.68
Alone.
Leg 2:Distance3.450Time27:36.80Pace8:00.23
With Benjamin and Grant - warm-up/distance.
Leg 3:Distance8.000Time46:49.40Pace5:51.18
Tempo run
Leg 4:Distance4.690Time37:49.70Pace8:03.94
With Joseph and Jacob.

Black Crocs 2 Miles: 20.14

Night Sleep Time: 6.50	Nap Time: 2.00	Total Sleep Time: 8.50

Sun, Jul 10, 2016

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, Jul 11, 2016

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

Fast Running Friend Workout - 2016-07-11 07:47:38
Workout Totals: Distance10.040Time1:17:21.40Pace7:42.29
Total of 10. Benjamin did 10, Jenny 6, Julia 4, Joseph 2 (sore throat), Jacob 3 (gave him a break as well), William 2, Stephen 1.
Leg 1:Distance3.000Time21:52.20Pace7:17.40
With Benjamin and Jacob.
Leg 2:Distance2.040Time16:50.30Pace8:15.25
With Benjamin and Joseph.
Leg 3:Distance5.000Time38:38.90Pace7:43.78
With Benjamin and Jenny.

Black Crocs 2 Miles: 10.04

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

Tue, Jul 12, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.40	0.00	3.00	1.00	13.40

Fast Running Friend Workout - 2016-07-12 07:43:39
Workout Totals: Distance13.400Time1:50:54.20Pace8:16.58
Did a workout with Benjamin, more or less the same one as last week. 3 mile tempo on an out and back course with two 180s with 0.75 up, 1.5 down, and 0.75 up in the canyon + 4x0.25 except this time 2 up followed by 2 down. Benjamin paced me through the first 1.5 then took off. The splits were 86,87,89,82(5:44),82,82, then Benjamin 3:34 for the next 0.75 down followed by 87,80,79, myself 85, then 2:50 for 0.5, 93,90,88 - Benjamin 16:09, myself 17:14 - improvement over last week. Then we ran the quarters, two up, and two down. I got 77.5, 78.7, 70.6, 69.8. Benjamin had 67,68,61,59.7. I had Joseph and Jacob run a bit less today again to help them be fresh for Draper Days. We took the van to get checked at a car shop and then ran back.
Leg 1:Distance3.200Time25:56.70Pace8:06.47
Warm-up
Leg 2:Distance3.000Time17:14.70Pace5:44.90
Tempo run.
Leg 3:Distance0.750Time9:10.50Pace12:14.00
Recovery.
Leg 4:Distance0.250Time1:17.50Pace5:10.00
Up quarter.
Leg 5:Distance0.250Time3:24.00Pace13:36.00
Recovery.
Leg 6:Distance0.250Time1:18.70Pace5:14.80
Up quarter.
Leg 7:Distance0.250Time3:29.10Pace13:56.40
Recovery.
Leg 8:Distance0.250Time1:10.50Pace4:42.00
Down quarter.
Leg 9:Distance0.250Time3:09.90Pace12:39.60
Recovery.
Leg 10:Distance0.250Time1:09.80Pace4:39.20
Quarter down.
Leg 11:Distance1.400Time14:41.60Pace10:29.71
Cool-down.
Leg 12:Distance3.300Time28:51.20Pace8:44.61
From the car shop with Joseph and Jacob.

Black Crocs 2 Miles: 13.40

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

Wed, Jul 13, 2016

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 - 2016-07-13 06:48:32
Workout Totals: Distance10.000Time1:11:29.00Pace7:08.90
Ran 10 alone today because I had to get to the OpenWest conference. Ran into Curtis Eppley who was celebrating his 50th birthday by running 50 K. He was moving at a good pace up the canyon and caught up to me. We ran together at about 7:00 pace which is very respectable if you are going up the canyon. Gave two presentations at OpenWest, then participated in the Capture the Flag competition. It was very tempting to stay up late solving the problems when I got home, but I knew Draper Days was coming up, so I made sure to get to bed on time. Kids ran their usual distances - Benjamin ran with Joseph and Jacob.
Leg 1:Distance10.000Time1:11:29.00Pace7:08.90

Black Crocs 2 Miles: 10.00

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

Thu, Jul 14, 2016

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 - 2016-07-14 08:08:45
Workout Totals: Distance8.000Time1:05:27.00Pace8:10.88
Did a small taper for Draper Days - only 8 miles today. Benjamin did 8, Joseph and Jacob did 3, Jenny and Julia 3 as well, William 2, Stephen 1, Matthew 0.25.
Leg 1:Distance3.000Time25:43.00Pace8:34.33
Leg 2:Distance5.000Time39:44.00Pace7:56.80

Black Crocs 2 Miles: 8.00

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

Fri, Jul 15, 2016

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 - 2016-07-15 08:01:44
Workout Totals: Distance8.040Time1:02:58.70Pace7:49.99
8 total - tapering. Benjamin did 6, Jenny and Julia 2, Joseph and Jacob 2, William and Stephen 1, Matthew 0.25.
Leg 1:Distance6.000Time47:35.80Pace7:55.97
With Benjamin.
Leg 2:Distance2.040Time15:22.90Pace7:32.40
With Joseph and Jacob.

Black Crocs 2 Miles: 8.04

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

Sat, Jul 16, 2016

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

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.70	0.00	0.00	3.11	12.81

Fast Running Friend Workout - 2016-07-16 06:33:56
Workout Totals: Distance12.807Time1:41:39.20Pace7:56.24
Draper Days 5 K, 17:17, 13th overall, 4th master. We did our family time challenge. Same crew as last year - myself (17:17), Sarah (29:50), Benjamin(15:56), Jenny(21:10), Julia(22:36), Joseph(19:10), Jacob(19:19), William(22:20). Average of 20:57. Those who are not pregnant (that is everybody except Sarah) averaged 19:41. Dad and boys averaged 18:48, Mom and girls got 24:32. All the kids ran a PR (for Benjamin, road PR, other kids have never raced a 5000 on the track). I was off master's PR by 3 seconds, but got the fastest time in 2 years. Sarah ran an advanced pregnancy PR, which is quite remarkable as she has run consistently for the last 16 years, so her PRs were not that far off her potential, she is 40 years old, and is 28 weeks pregnant with our tenth child. Even though I was aware of her fitness I was pleasantly surprised with how well she did. Top finishers: RILEY COOK 15:22 BEN VAN BEEKUM 15:36 KENNETH RICHARDSON 15:46 BENJAMIN PACHEV 15:56 HENRY SMITHERS 16:20 ALBERT WINT 16:44 MATTHEW WOLPERT 16:52 CRAIG GREEN 17:00 DJ MATTHEWS 17:03 CAMERON DOUGHERTY 17:05 Kollin Murphy 17:08 MARK PAYNE 17:15 ALEXANDER PACHEV 17:17 IAN VALENTINE 17:20 TREVOR LAWSON 17:21 AUSTIN HANSEN 17:22 RUSSELL BEALL 17:31 NAN KENNARD 17:34 ANGIE NICKERSON 17:35 DAN CROOKER 17:38 KENNY SEARLE 17:41 STEVEN ASHBAKER 17:42 ALEX HARBERTSON 17:51 DAVID EVANS OLSEN 17:53 SARIAH LONG 18:03 I opened with 5:28 (uphill), second mile was 5:29 (downhill), then 13:45 at 4 K. Last 1.107 uphill was 6:20 (5:43 pace). I followed Matt Wolpert and Graig Green for the first 0.75 or so, then they surged, and I knew it was too fast, so I backed off and ran with Mark and Dan. Dan dropped back around 1.5, Mark took the lead shortly before 2, I tried to hang on. I thought he would drop me earlier, he almost did around 4 K, but I regrouped and closed the gap. However, with a quarter to go I just did not have another gear. I felt like I lacked a few nanograms of testosterone to be competitive in that last quarter. Nevertheless I improved from last year, and was only 3 seconds slower than my master's PR. I am very happy about this improvement. Mark ran a great race - a new PR. Benjamin appears to be on the mend. He was able to improve his last year's time by a little bit. His start was sluggish - 5:09, but then he shifted gears and was able to run 4:53. In the last mile he lost the steam, but still managed 5:54 for the last 1.107 uphill, which is 5:19 pace. He let go of Ken from the start, closed a little bit, but then I think let go again. Joseph and Jacob started out too slow - 6:20, then shifted gears and ran 5:54 on the downhill mile, but then both ran out of steam - Joseph less than Jacob. At 4 K Joseph had 15:20, Jacob 15:21, then last 1 K was 3:50 for Joseph, 3:58 for Jacob. Last 1.107 - Joseph 6:56 (6:15 pace), Jacob 7:05 (6:23 pace). Jenny got to 2 miles in 13:32 (6:48,6:44), and then ran the last 1.107 in 7:38 (6:53 pace). So she had very even effort. Her time of 21:10 is the new Pachev family women's record. William's and Julia's splits are unknown because they did not have a watch. Julia was ahead for about 2 miles, then William passed her. Both got PRs, though - Julia by 18 seconds, William by 55 seconds. Julia set a family record for girls 13 and under. Sarah opened in 9:33, then 9:30 on the downhill, and 10:47 for the last 1.107 (9:44 pace). Her split at 5 K was 23:53, so 5:57 for the last 1 K. Sarah set a new virtual pregnancy standard. Now anybody who cannot break 29:50 in a 5 K is virtually pregnant - in the third trimester and with the tenth child too!
Leg 1:Distance1.200Time10:29.50Pace8:44.58
Warm-up.
Leg 2:Distance4.407Time29:51.20Pace6:46.44
The race
Split 1:Distance3.107Time17:17.50Pace5:33.92 Cumilative:Distance3.107Time17:17.50Pace5:33.92
My time.
Split 2:Distance1.300Time12:33.70Pace9:39.77 Cumilative:Distance4.407Time29:51.20Pace6:46.44
Back to meet Sarah and finish with her.

Leg 3:Distance5.700Time48:09.80Pace8:26.98
Distance with Benjamin, Steve, and Jake Larsen. Mark Payne and Craig Green joined us for part of it.
Leg 4:Distance1.000Time8:29.10Pace8:29.10
With Stephen.
Leg 5:Distance0.500Time4:39.60Pace9:19.20
With Matthew.

Black Crocs 2 Miles: 12.81

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

Comments

From steve ash on Sun, Jul 17, 2016 at 14:46:05 from 67.2.193.93

Well done Pachev family:)

From allie on Sun, Jul 17, 2016 at 15:15:46 from 24.99.46.55

congrats to all -- a very impressive family feat.

hi to jake larsen. :)

Sun, Jul 17, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jul 18, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.30	0.00	0.00	0.00	10.30

Fast Running Friend Workout - 2016-07-18 07:59:19
Workout Totals: Distance10.300Time1:23:19.30Pace8:05.37
10 total. Benjamin did 10 as well. Joseph and Jacob 3.3 from the car shop. Jenny did 4, Julia 3, William 2, Stephen 1, Matthew 0.25.
Leg 1:Distance7.000Time55:43.40Pace7:57.63
With Benjamin
Leg 2:Distance3.300Time27:35.90Pace8:21.79
With Joseph and Jacob.

Black Crocs 2 Miles: 10.30

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

Tue, Jul 19, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.23	0.00	5.00	1.00	15.23

Fast Running Friend Workout - 2016-07-19 07:11:11
Workout Totals: Distance15.230Time1:56:50.60Pace7:40.32
Did a workout with Benjamin, then added 3 with Joseph and Jacob. Kids ran their usual distances. Our workout was 3 up, then 2 down, then 1 down. Benjamin paced me through the 3 up (5:51,6:05,6:09). My legs started giving out towards the end as evident by the splits. When I finished they were shaking from the effort. However, after some walking around and jogging I was ready to continue the workout. For 2, Benjamin ran 9:48 with the splits of 4:58,4:50 - I got 11:09 (5:35,5:34). Then for 1, Benjamin got 4:37 (69,69,69,70), I got 5:14 (77,78,80,79).
Leg 1:Distance2.530Time21:02.10Pace8:18.85
Warm-up
Leg 2:Distance3.000Time18:05.90Pace6:01.97
3 up
Leg 3:Distance1.000Time9:26.80Pace9:26.80
Recovery.
Leg 4:Distance2.000Time11:09.30Pace5:34.65
2 down.
Leg 5:Distance2.000Time21:37.50Pace10:48.75
Recovery.
Leg 6:Distance1.000Time5:14.00Pace5:14.00
1 down.
Leg 7:Distance0.700Time6:49.30Pace9:44.71
Cool-down.
Leg 8:Distance3.000Time23:25.70Pace7:48.57
With Joseph and Jacob.

Black Crocs 2 Miles: 15.23

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

Wed, Jul 20, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.93	0.00	1.00	0.12	10.05

Fast Running Friend Workout - 2016-07-20 07:22:36
Workout Totals: Distance10.049Time1:21:35.00Pace8:07.11
I took Joseph and Jacob to do a mile time trial. Jacob was turning 10 the next day, so I wanted to give him a chance to improve his mile track record of 5:47. Unfortunately it was not his day - he only had 5:49.8 in him. However, Joseph got a mile PR of 5:38.3 - splits 83, 85, 85, and 81 with the remaining 2 seconds going towards the 9.34 meter tax. Benjamin paced Joseph, while I paced Jacob. William got a 200 PR with 40.1. Stephen ran 2 miles total - to the track and back. Matthew ran his usual 0.25 in the evening, but in the morning he and Mary rode in the stroller to the track and back. Benjamin and I also paced William through a 200 in 40.1 - new PR for him. Benjamin and I did a total of 10. Joseph and Jacob did 3, Stephen 2, otherwise usual distances.
Leg 1:Distance1.050Time9:53.90Pace9:25.62
Warm-up with Benjamin, Joseph, Jacob, William, and Stephen - Matthew and Mary in the stroller.
Leg 2:Distance1.000Time5:49.80Pace5:49.80
Paced Jacob.
Leg 3:Distance0.124Time0:40.10Pace5:23.39
Paced William.
Leg 4:Distance0.125Time1:15.90Pace10:07.20
Recovery jog with William and Benjamin.
Leg 5:Distance1.000Time9:48.30Pace9:48.30
Back to the house with the boys.
Leg 6:Distance6.750Time54:07.00Pace8:01.04
With Benjamin.

Nike Double Stroller Miles: 2.05	Black Crocs 2 Miles: 10.05

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

Thu, Jul 21, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.08	0.00	0.00	0.00	10.08

Fast Running Friend Workout - 2016-07-21 07:59:12
Workout Totals: Distance10.080Time1:20:24.90Pace7:58.66
Usual distances for everybody, except I had Joseph and Jacob run only 3 to help them keep fresher legs.
Leg 1:Distance1.040Time8:58.20Pace8:37.50
With Benjamin, Joseph, Jacob, and Stephen.
Leg 2:Distance2.040Time16:43.00Pace8:11.67
With Benjamin,Joseph and Jacob. Do not remember, we might have had William with us as well.
Leg 3:Distance7.000Time54:43.70Pace7:49.10
With Benjamin.

Black Crocs 2 Miles: 10.08

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

Fri, Jul 22, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.45	0.37	0.04	0.37	10.23

Fast Running Friend Workout - 2016-07-22 07:30:15
Workout Totals: Distance10.240Time1:21:17.20Pace7:56.29
Joseph and Jacob did a 600 today - Joseph 1:54.6, Jacob 1:56.4. I paced Joseph, Benjamin paced Jacob. Jacob has a very remote shot at making the final at the nationals. He will need to run about 2:32, if luck has it 2:34 might be sufficient, but the luck can also go the other way. If stars align, I think he can run 2:34, but this may not be enough. At least we are talking about making the final. Two years ago he would have had no hope - his PR was 3:00.5, 8th qualifying time was 2:42.68. So incidentally, in the last 2 years Joseph improved from 2:53 to 2:36 - 17 seconds, while Jacob from 3:00 to 2:37 - 23 seconds. From a cursory look at the race results it appears that the boys that qualified for the final 2 years ago improved by only somewhere between 8-13 seconds. I like the 800 distance because it does a fairly good job of controlling for the training factor, and is more of an indicator of the natural talent/raw ability - although aerobic base does help a lot and specific 800 training can give you another 10 seconds or so - but maybe not so much for the young kids. Then Benjamin, Joseph, Jacob, and I paced William through 600 in 2:13.8. This gives me hope that he might be able to go sub-3:00 at the nationals, although this would still be good 15 seconds away from making the final - 8 and under division is crazy fast there. Stephen did 100 in 20.9 - this might be his PR. Stephen ended up doing 2 miles, 1 more than normal. Joseph and Jacob ran only 3 to keep their legs fresh. Otherwise we ran our usual distances.
Leg 1:Distance1.100Time8:47.80Pace7:59.82
Leg 2:Distance0.373Time1:56.40Pace5:12.06
Split 1:Distance0.373Time1:54.50Pace5:06.97 Cumilative:Distance0.373Time1:54.50Pace5:06.97
Split 2:Distance0.000Time0:01.90Pace0:00.00 Cumilative:Distance0.373Time1:56.40Pace5:12.06

Leg 3:Distance0.373Time2:13.80Pace5:58.71
Leg 4:Distance0.044Time0:20.90Pace7:55.00
Leg 5:Distance1.100Time10:33.70Pace9:36.09
Leg 6:Distance7.250Time57:24.60Pace7:55.12

Black Crocs 2 Miles: 10.24

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

Sat, Jul 23, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	8.00	0.00	20.00

Fast Running Friend Workout - 2016-07-23 07:30:24
Workout Totals: Distance20.000Time2:25:13.40Pace7:15.67
Long run - 20 total. Benjamin did 15. We did an 8 mile tempo downhill starting near a park almost 2 miles up South Fork, and finishing at the press building. Grant rode along on a bike and gave us EmergenC. Benjamin and I ran together for the first 5, then he pulled ahead just a second before the 5 mark and ran 5:22,5:08,4:55 finishing in 45:03 - his target was 5:20,5:10,5:00. I ran the last 3 in 17:08 - 5:44, 5:45,5:39 finishing in 46:47. We were very sluggish in the first 2 miles running it in 12:02 in spite of a steep downhill - part of the problem was the absence of quarter marks, part was mutual laziness. But then we were able to shift gears and run 17:36/17:37 for the next 3. It started to get warm at the end, especially in the open areas. Then we ran home, and I ran another 5 with Joseph and Jacob to the Canyon Glen Park. Other kids ran their usual distances.
Leg 1:Distance5.300Time43:58.80Pace8:17.89
Warmup.
Leg 2:Distance8.000Time46:47.00Pace5:50.88
Tempo run.
Leg 3:Distance1.700Time15:07.90Pace8:54.06
Cool-down.
Leg 4:Distance5.000Time39:19.70Pace7:51.94
With Joseph and Jacob.

Black Crocs 2 Miles: 20.00

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

Sun, Jul 24, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jul 25, 2016

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

Fast Running Friend Workout - 2016-07-25 07:22:50
Workout Totals: Distance10.050Time1:22:13.10Pace8:10.86
Today Stephen got a new mile record - finally after many failed attempts - 8:12.3 on the "little boy" course. He started out, but was not going the right pace and complained his leg was hurting. At 0.55 I gave him a choice to jog back home and get nothing, or to stop, jog back to the 0.5 mark, run the time trial with prizes attached for a good performance, then jog 0.5 back home. He chose to try again. His splits were 1:57 (slight down), 1:58 (slight down), 2:16 (slight up), and 2:01 (slight up). Jacob and Benjamin did 2 miles with Stephen. William ran 1, Joseph 3, Jenny, Julia, and Matthew their usual distances. Benjamin and I did a total of 10. Kids are tapering for the USATF Nationals.
Leg 1:Distance0.550Time4:48.50Pace8:44.55
False start with Stephen.
Leg 2:Distance1.000Time8:12.30Pace8:12.30
Stephen's time trial.
Leg 3:Distance0.500Time5:09.50Pace10:19.00
Stephen's cool down.
Leg 4:Distance1.000Time7:55.30Pace7:55.30
With Benjamin and William.
Leg 5:Distance3.000Time23:31.70Pace7:50.57
With Benjamin and Joseph.
Leg 6:Distance4.000Time32:35.80Pace8:08.95
With Benjamin.

Black Crocs 2 Miles: 10.05

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

Tue, Jul 26, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.34	0.00	0.00	0.00	7.34

Fast Running Friend Workout - 2016-07-26 08:40:58
Workout Totals: Distance7.340Time56:32.50Pace7:42.19
Drove to Sacramento today. Did some running on the road, the rest of it late in the evening when we got there. The weather during the day was extremely hot - 105F, and at night it was still hot, although runnable.
Leg 1:Distance0.320Time2:58.30Pace9:17.19
In Wells, NV - with Stephen.
Leg 2:Distance0.550Time4:39.00Pace8:27.27
Wells, NV - Joined Benjamin, William, and Jacob for the rest of their run.
Leg 3:Distance0.370Time3:05.60Pace8:21.62
Lovelock, NV - with Benjamin, William, Joseph, and Jacob.
Leg 4:Distance0.500Time4:37.60Pace9:15.20
Lovelock, NV - with Stephen, Benjamin, Joseph and Jacob.
Leg 5:Distance0.500Time4:15.60Pace8:31.20
I think this one was with Stephen in Sacramento.
Leg 6:Distance1.000Time7:45.60Pace7:45.60
With Benjamin in Sacramento.
Leg 7:Distance4.100Time29:10.80Pace7:07.02
Alone in Sacramento.

Black Crocs 2 Miles: 7.34

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

Wed, Jul 27, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.24	0.00	0.00	0.00	12.24

Fast Running Friend Workout - 2016-07-27 07:24:05
Workout Totals: Distance12.240Time1:37:43.00Pace7:59.00
Today William and Jacob raced the 800 at the USATF JO Nationals. William ran 3:07.96 taking 40th place which is a 4 second PR. He opened with 41, then had an official split of 88.36 at 400, not sure what he had at 600, but his last lap was 1:39.60. The temperature was around 90F. I was concerned he might have problems - both mental and physical, but 1:39 last lap was as bad as it got - I was happy we got away so easy. I do not know why they do hurdles before the 800s. The video of William's race can be found here . The slowest final qualifier in William's division (7-8) ran 2:43.49. Jacob ran 2:38.04 finishing 21st in the 9-10 division. The slowest final qualifier in his division ran 2:29.06. For his race it was even hotter - I think around 98F. Fortunately we developed a good cooling strategy for both Jacob and William - keep them in the van with AC on until the very last moment, then use a pack of ice and a water bottle with ice water while waiting for the race to start at the stadium. Unfortunately they make you wait at the stadium for a long time and they separate the children from coaches and parents while waiting. Jacob opened with 36, then had an official split of 77.67 at 400, and ran the last lap in 80.37. This was a new race PR - he had run 2:37.7 in a time trial. But considering the heat, this was a PR effort. Jacob's video is here. There was some drama in that race - he was with Elijah Hughes, who has a 400 PR of 64 seconds and 800 of 2:31 with 100 meters to go. Jacob's 400 PR is 72.7, so you would think he would have no hope in the kick. Somehow he managed a kick and ended up edging Elijah by 16 milliseconds at the finish. In another bit of drama, Tillman Bartholomew, who beat Jacob in the regionals, was in the same heat. Tillman used the same strategy that worked in the regional race - sit behind in the first lap, then move forward and try to pull away. Except this time it did not work. Jacob kicked with 300 to go and pulled ahead. Ironically, they pretty much traded times - Tillman ran 2:43, just like Jacob in the regionals, and Jacob was a second and a half faster than Tillman's time at the regionals. Benjamin did 6, Jenny ran 5 at home, Julia 3, Joseph 2, Jacob around 4 and William around 3, I think.
Leg 1:Distance2.000Time14:15.00Pace7:07.50
Alone.
Leg 2:Distance2.000Time16:51.80Pace8:25.90
With Benjamin and Joseph.
Leg 3:Distance4.250Time32:56.20Pace7:44.99
With Benjamin.
Leg 4:Distance1.140Time8:46.50Pace7:41.84
With Julia.
Leg 5:Distance0.700Time5:29.90Pace7:51.29
Errands at the race venue.
Leg 6:Distance1.140Time10:52.00Pace9:31.93
With Stephen, Julia, Jacob, and William.
Leg 7:Distance0.260Time2:34.50Pace9:54.23
With Matthew.
Leg 8:Distance0.750Time5:57.10Pace7:56.13
I think this was with Jacob and Julia.

Black Crocs 2 Miles: 12.24

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

Thu, Jul 28, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.67	0.00	0.00	0.42	10.09

Fast Running Friend Workout - 2016-07-28 08:55:00
Workout Totals: Distance10.090Time1:18:14.20Pace7:45.23
10 for me, Benjamin did 6, Joseph 2, Jacob 4, Julia 3, William 2, Stephen 1, Matthew 0.25. Benjamin and I did 2x0.21 pickups. Benjamin was concerned that it felt harder than it should have. I validated the length of the stretch by running it several times back and forth and comparing the splits to the pace over a longer stretch using Google Maps. From that I estimated the stretch to be around 0.21. My take from that as well as his recent races and workouts was that he needs to be more aggressive at the start.
Leg 1:Distance2.000Time17:34.60Pace8:47.30
With Benjamin, Joseph, Jacob, and William. Julia and Stephen joined us for the first 0.57.
Leg 2:Distance2.000Time15:45.90Pace7:52.95
With Benjamin, Julia, and Jacob.
Leg 3:Distance2.000Time15:43.00Pace7:51.50
With Benjamin - we did 2x0.21 pickups.
Split 1:Distance0.790Time6:28.50Pace8:11.77 Cumilative:Distance0.790Time6:28.50Pace8:11.77
Split 2:Distance0.210Time1:04.10Pace5:05.24 Cumilative:Distance1.000Time7:32.60Pace7:32.60
Split 3:Distance0.220Time2:04.10Pace9:24.09 Cumilative:Distance1.220Time9:36.70Pace7:52.70
Split 4:Distance0.210Time1:01.00Pace4:50.48 Cumilative:Distance1.430Time10:37.70Pace7:25.94
Split 5:Distance0.570Time5:05.30Pace8:55.61 Cumilative:Distance2.000Time15:43.00Pace7:51.50

Leg 4:Distance4.090Time29:10.70Pace7:08.04
Alone.

Black Crocs 2 Miles: 10.09

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

Fri, Jul 29, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.45	0.00	0.00	0.00	10.45

Fast Running Friend Workout - 2016-07-29 08:35:44
Workout Totals: Distance10.450Time1:34:07.00Pace9:00.38
Today Benjamin raced in the 3000. He got 3rd place in 17-18 division with 8:53.73. This was a significant moment in our family history. I have wanted to break 9:00 in 3000 on the track, but never could. As a teenager I thought of 9:00 as a standard of excellence. While I could not achieve that, Benjamin did today. The video of the race is available here. I recorded his splits by the quarter with the Fast Running Friend - they are below. His official splits by the quarter starting at the 200 mark: 33.409 (33.409) 1:42.667 (1:09.258) 2:53.676 (1:11.009) 4:07.395 (1:13.719) 5:18.178 (1:10.783) 6:31.922 (1:13.744) 7:44.940 (1:13.019) 8:53.730 (1:08.790) By 1 K - 2:53, 3:01, 2:59, so quite solid. From the start Benjamin let Hunter Lucas go, which perhaps was correct, as I do not think he would have lived through a 4:31 opening 1600, and battled back and forth with Alexander Hirsch with Patrick Sicurello on their tail a couple of seconds back for most of the race. Alexander passed Benjamin shortly before 400 to go and gapped him a bit. Patrick passed him with 200 to go, but Benjamin shifted gears in the last 100 and regained his position as third. He did not catch Alexander, though. Additionally, in order to be third, he had to beat Nic Caruso's time from the second heat. Nic had a slow mark of 9:31 due to bronchitis and was thus put in a slower second heat, but he is an 8:46 guy. He was still not 100% at the race, but he managed to run 8:54 solo. Benjamin did beat that thanks to the final push and ended up third after Hunter Lucas (8:45), and Alexander Hirsch (8:52). Running wise, we did what we could - Benjamin and I got in 10 miles, other kids expect Joseph ran their usual distances. Joseph did only 2 as he was racing the next day.
Leg 1:Distance2.000Time17:01.00Pace8:30.50
With Joseph, Jacob, and William at the Hornet Stadium.
Leg 2:Distance0.500Time4:29.30Pace8:58.60
With Jacob at the Hornet Stadium.
Leg 3:Distance0.000Time8:53.90Pace0:00.00
Benjamin's 3000 - quarter splits
Split 1:Distance0.000Time1:07.30Pace0:00.00 Cumilative:Distance0.000Time1:07.30Pace0:00.00
Split 2:Distance0.000Time1:10.10Pace0:00.00 Cumilative:Distance0.000Time2:17.40Pace0:00.00
Split 3:Distance0.000Time1:13.30Pace0:00.00 Cumilative:Distance0.000Time3:30.70Pace0:00.00
Split 4:Distance0.000Time1:11.10Pace0:00.00 Cumilative:Distance0.000Time4:41.80Pace0:00.00
Split 5:Distance0.000Time1:12.40Pace0:00.00 Cumilative:Distance0.000Time5:54.20Pace0:00.00
Split 6:Distance0.000Time1:13.90Pace0:00.00 Cumilative:Distance0.000Time7:08.10Pace0:00.00
Split 7:Distance0.000Time1:12.50Pace0:00.00 Cumilative:Distance0.000Time8:20.60Pace0:00.00
Split 8:Distance0.000Time0:33.30Pace0:00.00 Cumilative:Distance0.000Time8:53.90Pace0:00.00

Leg 4:Distance1.140Time10:09.40Pace8:54.56
With Julia, Jacob, Benjamin, and Stephen.
Leg 5:Distance0.500Time4:00.50Pace8:01.00
With Benjamin, Julia, and Jacob.
Leg 6:Distance1.560Time13:09.80Pace8:26.28
With Julia and Benjamin.
Leg 7:Distance2.000Time15:34.20Pace7:47.10
With Benjamin.
Leg 8:Distance0.250Time2:29.20Pace9:56.80
With Matthew.
Leg 9:Distance2.500Time18:19.70Pace7:19.88
Alone.

Black Crocs 2 Miles: 10.45

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

Sat, Jul 30, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.24	0.00	0.00	0.00	8.24

Fast Running Friend Workout - 2016-07-30 06:55:39
Workout Totals: Distance8.240Time1:20:26.00Pace9:45.68
Today Joseph raced 3000 meters. He got 10:55.76 finishing 27th overall and 5th in his heat(there were two, he was in the slow one). I recorded his splits with Fast Running Friend, see below. By 1 K his splits were 3:37, 3:41, 3:37. The race video is here. Running wise we ran whenever we could. Benjamin and I ran 3 in the morning, then added some more at the track with Jacob and William, then ran while travelling around gas stations, and ran some more once we got home.
Leg 1:Distance3.140Time25:01.20Pace7:58.09
With Benjamin in Sacramento at our rented house.
Leg 2:Distance1.300Time11:37.70Pace8:56.69
With Benjamin, Jacob, and William.
Leg 3:Distance0.000Time10:55.70Pace0:00.00
Joseph's splits by 400.
Split 1:Distance0.000Time1:23.70Pace0:00.00 Cumilative:Distance0.000Time1:23.70Pace0:00.00
Split 2:Distance0.000Time1:29.90Pace0:00.00 Cumilative:Distance0.000Time2:53.60Pace0:00.00
Split 3:Distance0.000Time1:27.30Pace0:00.00 Cumilative:Distance0.000Time4:20.90Pace0:00.00
Split 4:Distance0.000Time1:28.80Pace0:00.00 Cumilative:Distance0.000Time5:49.70Pace0:00.00
Split 5:Distance0.000Time1:29.00Pace0:00.00 Cumilative:Distance0.000Time7:18.70Pace0:00.00
Split 6:Distance0.000Time1:27.50Pace0:00.00 Cumilative:Distance0.000Time8:46.20Pace0:00.00
Split 7:Distance0.000Time1:27.40Pace0:00.00 Cumilative:Distance0.000Time10:13.60Pace0:00.00
Split 8:Distance0.000Time0:42.10Pace0:00.00 Cumilative:Distance0.000Time10:55.70Pace0:00.00

Leg 4:Distance0.350Time3:09.60Pace9:01.71
Jogging around at the track to find Joseph.
Leg 5:Distance0.200Time1:41.80Pace8:29.00
Some extra errand distance.
Leg 6:Distance1.000Time9:19.30Pace9:19.30
On the road with the kids - Stephen, William, Joseph, Jacob, and Benjamin.
Leg 7:Distance0.250Time2:23.00Pace9:32.00
With Matthew.
Leg 8:Distance1.000Time7:51.90Pace7:51.90
With Benjamin, Jacob, Joseph, and Julia.
Leg 9:Distance1.000Time8:25.80Pace8:25.80
With Benjamin and Julia.

Black Crocs 2 Miles: 8.24

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

Sun, Jul 31, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Aug 01, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.72	0.00	0.06	0.19	9.97

Fast Running Friend Workout - 2016-08-01 07:45:56
Workout Totals: Distance9.972Time1:20:21.80Pace8:03.53
Today Joseph and Jacob wanted to do 100 meter time trials. William and Stephen joined them. They also ended up doing 200 as well. Jacob ran 15.3 in 100 and 32.1 in 200. Joseph got 15.4 in 100 and 32.0 in 200. William ran 18.3 and 38.3. Stephen got 21.3 in the 100. Joseph's legs were sore from the 3000 race on Saturday at the start but he did the sprints anyway. I think that was a mistake. But he got PRs in 100 and 200, and now we know how much speed he has. I told Joseph to be done after 2.5 miles of running - Jacob did 4, William 2.5, Stephen 2, Matthew 0.25, Jenny 5, Julia 4. Benjamin and I did around 10.
Leg 1:Distance1.000Time9:11.30Pace9:11.30
With all of the children except Jenny and Julia. Mary and Matthew were in the stroller.
Leg 2:Distance0.000Time0:01.60Pace0:00.00
False Start.
Leg 3:Distance0.062Time0:15.30Pace4:06.77
Jacob and Joseph's 100 - I timed Jacob, Benjamin timed Joseph - we both ran along. I actually got my fastest 100 of the year, I think.
Leg 4:Distance0.062Time0:21.30Pace5:43.55
Stephen's 100. William raced him and got 18.3.
Leg 5:Distance0.124Time0:32.10Pace4:18.87
Joseph and Jacob's 200. Benjamin and I ran along to time.
Leg 6:Distance0.124Time0:38.30Pace5:08.87
William's 200.
Leg 7:Distance1.100Time10:45.40Pace9:46.73
Back to the house with everybody.
Leg 8:Distance1.500Time11:11.80Pace7:27.87
With Benjamin and Jacob.
Leg 9:Distance6.000Time47:24.70Pace7:54.12
With Benjamin.

Nike Double Stroller Miles: 2.10	Black Crocs 2 Miles: 9.97

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

Tue, Aug 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.80	0.00	5.00	1.00	14.80

Fast Running Friend Workout - 2016-08-02 07:30:32
Workout Totals: Distance14.800Time1:50:10.70Pace7:26.67
Today Benjamin and I did 3(up) + 2(down) + 1(down) workout. Kids ran their usual distances. Benjamin paced me for the 3 in 18:07, then I ran 2 in 10:55 splitting 5:25/5:30 - Benjamin did 9:44, and then 5:18 for me in the mile, and 4:34 for Benjamin.
Leg 1:Distance2.280Time18:36.00Pace8:09.47
Warm-up.
Leg 2:Distance3.000Time18:07.90Pace6:02.63
Interval up - splits 5:58, 6:01, 6:06. Struggled in the last mile.
Leg 3:Distance1.000Time9:21.10Pace9:21.10
Recovery.
Leg 4:Distance2.000Time10:55.80Pace5:27.90
Interval.
Leg 5:Distance1.000Time10:38.90Pace10:38.90
Recovery.
Leg 6:Distance1.000Time5:18.00Pace5:18.00
Interval down.
Leg 7:Distance0.520Time5:24.20Pace10:23.46
To the car.
Leg 8:Distance4.000Time31:48.80Pace7:57.20
With Joseph and Jacob.

Black Crocs 2 Miles: 14.80

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

Wed, Aug 03, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	2.00	0.00	0.00	10.10

Fast Running Friend Workout - 2016-08-03 07:24:47
Workout Totals: Distance10.100Time1:18:13.50Pace7:44.70
Today Jenny and Jacob did 2 mile tempo runs. Jacob's was down the canyon all the way, Jenny ran 1 mile down, and 1 mile on the trail where it rolls down. Jacob struggled today - something was wrong. He went through the first mile in 6:00, then everything started hurting and he could not move. Not sure if that was from the sprints on Monday or the race on Wednesday. His target was 11:44 (5:52 pace). Joseph struggled even more - his legs hurt too bad to even start the tempo. Jenny did well though - I gave her a target of 7:00 per mile (14:00), but she was a lot stronger - opened with 6:32, and the ran another mile in 6:40. Benjamin did 10, all kids ran their usual distances.
Leg 1:Distance1.150Time10:15.20Pace8:54.96
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance2.000Time12:15.90Pace6:07.95
Jacob's 2 mile tempo.
Leg 3:Distance0.950Time8:28.30Pace8:55.05
To the car with Jacob.
Leg 4:Distance3.000Time25:40.90Pace8:33.63
Warm-up with Jenny.
Leg 5:Distance2.000Time13:12.30Pace6:36.15
2 mile tempo run with Jenny.
Leg 6:Distance1.000Time8:20.90Pace8:20.90
Cool-down with Jenny.

Black Crocs 2 Miles: 10.10

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

Thu, Aug 04, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.31	0.00	0.00	0.00	10.31

Fast Running Friend Workout - 2016-08-04 07:45:48
Workout Totals: Distance10.310Time1:25:04.30Pace8:15.08
Today we had an easy run. Stephen and William moved to a new schedule alternating 2 and 3 (William) and 1 and 2 (Stephen). Both of them had the longer day today. Otherwise everybody ran their usual distances.
Leg 1:Distance2.040Time19:34.30Pace9:35.64
With Stephen - pushed Matthew and Mary in the stroller.
Leg 2:Distance1.020Time7:50.00Pace7:40.78
With the stroller.
Leg 3:Distance1.000Time7:48.90Pace7:48.90
With Joseph, Benjamin, and Jacob.
Leg 4:Distance6.250Time49:51.10Pace7:58.58
With Benjamin.

Nike Double Stroller Miles: 3.06	Black Crocs 2 Miles: 10.31

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

Fri, Aug 05, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.33	0.00	0.00	0.00	10.33

Fast Running Friend Workout - 2016-08-05 07:37:24
Workout Totals: Distance10.330Time1:22:20.00Pace7:58.22
Regular run, total of 10 for me and Benjamin - usual distances for the kids.
Leg 1:Distance1.020Time9:15.20Pace9:04.31
With Stephen and Matthew and Mary in the stroller.
Leg 2:Distance1.020Time7:55.00Pace7:45.69
With Matthew and Mary in the stroller.
Leg 3:Distance0.250Time2:13.10Pace8:52.40
With Matthew running.
Leg 4:Distance2.040Time15:36.70Pace7:39.17
With Benjamin,Joseph and Jacob.
Leg 5:Distance6.000Time47:20.00Pace7:53.33
With Benjamin.

Nike Double Stroller Miles: 2.04	Black Crocs 2 Miles: 10.33

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

Sat, Aug 06, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.25	0.00	9.00	0.00	23.25

Fast Running Friend Workout - 2016-08-06 07:23:08
Workout Totals: Distance23.250Time2:59:04.20Pace7:42.12
I did total of 23, Benjamin 18, usual Saturday distances for the younger children. Benjamin and I did 3x3 down the canyon workout. I got 16:42,16:36,16:40 - was happy with that as I was hoping to run 17:00s on each. Benjamin did 15:37,15:26,15:12 - I gave him the target of 15:30 and I thought it was quite challenging for this long of a workout, but he was able to handle it as well - so I am quite happy with this result.
Leg 1:Distance2.750Time21:40.40Pace7:52.87
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:42.60Pace5:34.20
Interval
Leg 3:Distance2.000Time20:08.00Pace10:04.00
Recovery
Leg 4:Distance3.000Time16:36.50Pace5:32.17
Interval
Leg 5:Distance2.000Time20:04.10Pace10:02.05
Recovery
Leg 6:Distance3.000Time16:40.70Pace5:33.57
Inverval
Leg 7:Distance2.500Time25:23.10Pace10:09.24
Recovery
Leg 8:Distance3.100Time27:00.70Pace8:42.81
With Joseph, Jacob, Julia, and William.
Leg 9:Distance1.900Time14:48.10Pace7:47.42
With Joseph and Jacob.

Black Crocs 2 Miles: 23.25

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

Sun, Aug 07, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Aug 08, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.08	0.00	0.00	0.00	10.08

Fast Running Friend Workout - 2016-08-08 07:58:12
Workout Totals: Distance10.080Time1:21:20.50Pace8:04.18
Regular easy day, total of 10 for me and Benjamin, usual distances for younger kids.
Leg 1:Distance1.020Time8:59.80Pace8:49.22
With Stephen (Matthew/Mary in the stroller).
Leg 2:Distance1.020Time7:33.80Pace7:24.90
With Matthew/Mary in the stroller.
Leg 3:Distance2.040Time17:25.80Pace8:32.65
With Benjamin,Joseph and Jacob.
Leg 4:Distance6.000Time47:21.10Pace7:53.52
With Benjamin.

Black Crocs 2 Miles: 10.08

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

Tue, Aug 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.65	0.00	6.00	0.00	15.65

Fast Running Friend Workout - 2016-08-09 07:27:15
Workout Totals: Distance15.650Time2:01:40.30Pace7:46.47
Did a workout with Benjamin, then ran with Joseph, Jacob, and William. Usual distances for the kids today. Benjamin and I did 3x2 in the canyon, 1 up and 2 down. Benjamin did 11:09, 10:12, 10:16. He felt tired from the Saturday workout. I did 11:55, 10:59, 10:57 - also tired, but not quite as much.
Leg 1:Distance2.280Time18:07.30Pace7:56.89
Warm-up with Benjamin.
Leg 2:Distance2.000Time11:55.80Pace5:57.90
Interval up the canyon.
Leg 3:Distance1.120Time11:57.20Pace10:40.36
Recovery.
Leg 4:Distance2.000Time10:59.50Pace5:29.75
Interval down the canyon.
Leg 5:Distance2.000Time23:35.70Pace11:47.85
Recovery.
Leg 6:Distance2.000Time10:57.30Pace5:28.65
Interval down the canyon.
Leg 7:Distance0.250Time2:30.50Pace10:02.00
To the car.
Leg 8:Distance3.000Time23:50.50Pace7:56.83
With Joseph, Jacob, and William.
Leg 9:Distance1.000Time7:46.50Pace7:46.50
With Joseph and Jacob.

Black Crocs 2 Miles: 15.65

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

Wed, Aug 10, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	2.00	0.00	0.00	10.10

Fast Running Friend Workout - 2016-08-10 07:48:05
Workout Totals: Distance10.100Time1:18:32.40Pace7:46.57
Today Joseph and Jacob did the 2 mile tempo run down the Provo Canyon. Benjamin paced Joseph, I paced Jacob. Joseph ran 11:39 (5:52,5:47). Jacob got 11:59 (5:54,6:05). The goal is to get them to the point where they are breaking 11:00 in about a year. Then they will be running in the low to sub-18:00 in Draper Days 5 K, and around 10:15 at the JO Nationals 3000 (assuming good conditions and sea-level) - this should make them podium competitive (top 8). Total of 10 for me and Benjamin, usual distances for the younger kids.
Leg 1:Distance1.150Time10:01.30Pace8:42.87
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance2.000Time11:59.40Pace5:59.70
Paced Jacob through 2 mile tempo down the canyon.
Leg 3:Distance0.950Time8:38.50Pace9:05.79
Cool-down with Joseph, Benjamin, and Jacob.
Leg 4:Distance6.000Time47:53.20Pace7:58.87
With Benjamin.

Black Crocs 2 Miles: 10.10

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

Thu, Aug 11, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.03	2.00	0.00	0.00	10.03

Fast Running Friend Workout - 2016-08-11 07:42:35
Workout Totals: Distance10.030Time1:20:03.80Pace7:58.94
Benjamin and I did 10, usual distances for the kids. I paced Jenny through a 2 mile tempo run in 12:45 (6:19,6:26) on the same course as last week. William did a 3000 time trial on the track in 13:15 (4:15,4:33,4:28) - Benjamin, Joseph, and Jacob paced him.
Leg 1:Distance3.030Time26:11.90Pace8:38.78
Warm-up with Jenny.
Leg 2:Distance2.000Time12:45.30Pace6:22.65
Jenny's 2 mile tempo run.
Leg 3:Distance1.020Time8:48.60Pace8:38.24
Cool-down with Jenny.
Leg 4:Distance0.700Time5:50.20Pace8:20.29
Ran to meet Benjamin and the boys, and then back with them.
Leg 5:Distance3.280Time26:27.80Pace8:04.09
To the car with Benjamin.

Black Crocs 2 Miles: 10.03

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

Fri, Aug 12, 2016

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

Fast Running Friend Workout - 2016-08-12 08:13:09
Workout Totals: Distance10.120Time1:20:54.20Pace7:59.66
Benjamin and I did our usual 10, younger kids also ran their usual distances.
Leg 1:Distance1.020Time9:06.40Pace8:55.69
With Stephen (Matthew/Mary in the stroller).
Leg 2:Distance1.020Time7:48.10Pace7:38.92
Alone (Matthew/Mary in the stroller).
Leg 3:Distance2.040Time16:00.60Pace7:50.88
With Benjamin and Jacob.
Leg 4:Distance2.040Time16:02.50Pace7:51.81
With Benjamin and Joseph.
Leg 5:Distance4.000Time31:56.60Pace7:59.15
With Benjamin.

Black Crocs 2 Miles: 10.12

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

Sat, Aug 13, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.92	0.00	13.15	0.00	20.07

Fast Running Friend Workout - 2016-08-13 06:41:13
Workout Totals: Distance20.070Time2:13:29.50Pace6:39.08
Today Benjamin and I ran a hard tempo on the Provo River Half course. I put in a more or less steady effort and got 1:16:21 ( we ran a little bit further, so the actual time was 1:16:34. Benjamin ran with me for the first 4 miles, then gradually upped the effort culminating in a 5:09 mile around 10, and then coasted at around 5:20 to the finish. His half time was 1:12:37. Afterwards I ran the usual distances with the little boys. Jenny ran 6, Julia 5.
Leg 1:Distance1.200Time10:05.40Pace8:24.50
Warm-up with Benjamin.
Leg 2:Distance13.150Time1:16:34.10Pace5:49.36
Hard effort on the Provo River Half course + a little extra.
Split 1:Distance2.500Time14:28.30Pace5:47.32 Cumilative:Distance2.500Time14:28.30Pace5:47.32
Park bathroom mark.
Split 2:Distance4.000Time22:50.40Pace5:42.60 Cumilative:Distance6.500Time37:18.70Pace5:44.42
S mark at the start of the old highway.
Split 3:Distance0.500Time3:22.30Pace6:44.60 Cumilative:Distance7.000Time40:41.00Pace5:48.71
8 mark on the old highway - uphill.
Split 4:Distance0.500Time3:12.60Pace6:25.20 Cumilative:Distance7.500Time43:53.60Pace5:51.15
16 mark on the old highway - uphill.
Split 5:Distance0.170Time1:15.80Pace7:25.88 Cumilative:Distance7.670Time45:09.40Pace5:53.25
16 mark on the way back.
Split 6:Distance1.000Time5:43.10Pace5:43.10 Cumilative:Distance8.670Time50:52.50Pace5:52.08
S mark.
Split 7:Distance4.480Time25:41.60Pace5:44.11 Cumilative:Distance13.150Time1:16:34.10Pace5:49.36
Finish at the bridge. The 3 mile tempo stretch was 17:05.

Leg 3:Distance0.720Time7:27.20Pace10:21.11
Cool-down with Benjamin.
Leg 4:Distance4.000Time31:45.10Pace7:56.27
With Joseph, Jacob, and William.
Leg 5:Distance1.000Time7:37.70Pace7:37.70
With Joseph and Jacob.

Khaki Crocs 1 Miles: 20.07

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

Sun, Aug 14, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Aug 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.56	0.00	0.00	0.00	10.56

Fast Running Friend Workout - 2016-08-15 08:18:00
Workout Totals: Distance10.560Time1:24:35.20Pace8:00.61
Usual run, usual distances for the kids, except I added an extra 0.5 and ended up with 10.5 total.
Leg 1:Distance1.020Time9:26.60Pace9:15.49
With Stephen (Matthew/Mary in the stroller)
Leg 2:Distance1.500Time11:19.70Pace7:33.13
With Matthew and Mary in the stroller.
Leg 3:Distance2.040Time16:02.00Pace7:51.57
With Joseph and Jacob.
Leg 4:Distance6.000Time47:46.90Pace7:57.82
With Benjamin.

Nike Double Stroller Miles: 2.52	Khaki Crocs 1 Miles: 10.56

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

Tue, Aug 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	2.00	0.00	0.00	10.10

Fast Running Friend Workout - 2016-08-16 07:56:08
Workout Totals: Distance10.100Time1:17:46.20Pace7:42.00
Benjamin and I paced Joseph and Jacob through their 2 mile tempo down the canyon. I paced Jacob - he improved from last time running 11:49 with the splits of 5:53,5:56. He had a kick at the end with last quarter in 85. Joseph struggled today running 11:43. At first things were going well, he had 5:49 for the first mile, but then he got psyched out by a utility truck crossing the road and that mentally threw him off. So he could only manage 5:54 for the last mile. He appears to have an oversensitive nervous system. It is easy to knock him out of balance emotionally with little things. If you touch his back lightly, he screams in pain. Often gets irritated when doing something where greater attention to detail is required. Nothing especially out of whack, just on the oversensitive end of the range - will hopefully go away as he matures. In spite of all of his struggles this year he has been able to run 800/1500/mile/3000/5K in 2:36/5:11/5:38/10:55/19:10 - quite a bit better than Benjamin did at his age, so things are going well.
Leg 1:Distance1.150Time10:07.90Pace8:48.61
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance2.000Time11:49.70Pace5:54.85
Jacob's 2 mile tempo down the canyon.
Leg 3:Distance0.950Time8:56.80Pace9:25.05
Cool-down with Benjamin, Joseph, and Jacob.
Leg 4:Distance6.000Time46:51.80Pace7:48.63
With Benjamin.

Khaki Crocs 1 Miles: 10.10

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

Wed, Aug 17, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.07	0.00	0.00	0.00	10.07

Fast Running Friend Workout - 2016-08-17 07:44:51
Workout Totals: Distance10.073Time1:23:08.90Pace8:15.27
Benjamin was still sore from Saturday, so we decided to take another easy day before running hard. Usual distances for everybody today.
Leg 1:Distance2.040Time18:48.80Pace9:13.33
With Stephen.
Leg 2:Distance2.040Time16:23.50Pace8:02.11
With Benjamin, Joseph, and Jacob.
Leg 3:Distance5.993Time47:56.60Pace7:59.99
With Benjamin.

Khaki Crocs 1 Miles: 10.07

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

Thu, Aug 18, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	2.00	0.00	14.25

Fast Running Friend Workout - 2016-08-18 07:35:29
Workout Totals: Distance14.250Time1:53:26.30Pace7:57.64
Benjamin and I did a hard 2 mile run down the canyon today. He got 9:32 (4:44,4:48), I got 10:34 (5:14,5:20). For him this is a 9 second course PR. For me this is the fastest I've done it this year. Kids ran their usual distances.
Leg 1:Distance5.250Time42:37.70Pace8:07.18
Warm-up.
Leg 2:Distance2.000Time10:34.70Pace5:17.35
Tempo run down the canyon.
Leg 3:Distance2.750Time26:18.60Pace9:34.04
Cool-down.
Leg 4:Distance0.250Time2:16.00Pace9:04.00
With Matthew.
Leg 5:Distance4.000Time31:39.30Pace7:54.82
With Joseph and Jacob.

Khaki Crocs 1 Miles: 14.25

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

Fri, Aug 19, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.06	0.00	0.00	0.00	9.06

Fast Running Friend Workout - 2016-08-19 07:38:11
Workout Totals: Distance9.060Time1:12:25.70Pace7:59.66
Took Stephen for his pre-birthday mile time trial - he was about to turn 6. Had a discussion with him about overcoming fear with prayer. I think it might have worked. He ran 7:48.9 - new PR, first time under 8:00, splits 1:52, 2:00, 2:02, and 1:51 with the balance going towards the 9.34 meter tax. Not quite as fast as William (7:27) and Jacob (7:34) at that age, but not as slow as Benjamin (7:58) or Joseph who was barely breaking 9:00 due to stubbornness/oppositional defiance. William helped me pace Stephen. Sarah was quite impressed that we were able to get our couch potato Stephen who is happy to sit in front of a TV for hours if you let him to go sub-8:00 before he turned 6. Stephen knows that the only way he gets to watch a movie for a long time is if he asks me for one in Russian - and he does all the time. Otherwise the kids ran their usual distances. Total of 10 for Benjamin and 9 for me.
Leg 1:Distance0.180Time1:52.70Pace10:26.11
Warm-up with William and Stephen.
Leg 2:Distance1.000Time7:48.90Pace7:48.90
Stephen's mile time trial.
Leg 3:Distance0.130Time1:26.30Pace11:03.85
Cool-down with William and Stephen.
Leg 4:Distance0.750Time6:17.10Pace8:22.80
With William.
Leg 5:Distance1.000Time7:09.50Pace7:09.50
With Benjamin and Jacob.
Leg 6:Distance6.000Time47:51.20Pace7:58.53
With Benjamin.

Khaki Crocs 1 Miles: 9.06

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

Sat, Aug 20, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.38	0.00	4.00	0.00	18.38

Fast Running Friend Workout - 2016-08-20 08:21:40
Workout Totals: Distance18.380Time2:26:18.40Pace7:57.61
Today Benjamin and I did a 4 mile tempo run down the canyon. It went well for me, but not so well for Benjamin. I ran 21:50 (5:18,5:27,5:33,5:32). Benjamin ended up with 21:08. He started well - 4:54, then still OK - 5:02, but then he got a side ache and ran 5:47, then it eased off some and he ran 5:25. We suspected the cause of the side ache was ice cream the night before. I did not want him to end the workout on a bad note, so I had him do some stretches and squats, and then run a hard mile. The mile went OK - he ran 4:41. Benjamin and I ran 13 together, then I ran another 5 with the younger boys. Everybody did their usual Saturday distances.
Leg 1:Distance6.300Time53:06.50Pace8:25.79
With Benjamin - warm-up.
Leg 2:Distance4.000Time21:50.40Pace5:27.60
Tempo run.
Leg 3:Distance3.000Time27:07.80Pace9:02.60
Cool-down.
Leg 4:Distance2.040Time19:06.70Pace9:22.11
With Stephen, William, Joseph, and Jacob.
Leg 5:Distance2.040Time17:18.10Pace8:28.87
Dropped off Stephen and ran 2 more.
Leg 6:Distance1.000Time7:48.90Pace7:48.90
With Joseph and Jacob.

Khaki Crocs 1 Miles: 18.38

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

Sun, Aug 21, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Aug 22, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.15	0.00	0.00	0.00	11.15

Fast Running Friend Workout - 2016-08-22 07:21:57
Workout Totals: Distance11.150Time1:27:21.20Pace7:50.06
11 total for me, Benjamin did 10, younger kids ran their usual distances.
Leg 1:Distance1.020Time9:01.10Pace8:50.49
With Stephen.
Leg 2:Distance2.040Time14:45.40Pace7:14.02
Alone for 1.75, at the end caught up to Benjamin, William, Joseph, and Jacob.
Leg 3:Distance2.040Time17:06.60Pace8:23.24
With Benjamin, Joseph, and Jacob.
Leg 4:Distance6.050Time46:28.10Pace7:40.84
With Benjamin.

Khaki Crocs 1 Miles: 11.15

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

Tue, Aug 23, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.30	0.00	2.00	0.00	13.30

Fast Running Friend Workout - 2016-08-23 07:39:19
Workout Totals: Distance13.300Time1:45:05.10Pace7:54.07
Today I had Benjamin re-do the botched 4 mile tempo down the canyon to see if he could keep sub-5:00 average. Looks like we hit another stumbling stone, similar to his 6:00 mile struggle at the age of 11, and recent 5:20 pace struggle for the half marathon. He ran the first mile in 4:50, second in 5:05, and then just could not move his legs in the last two in a way that I did not think was possible given his fitness. So he ended up with 5:18,5:16 finishing in 20:29. I was originally planning on running a mile or 1.25 starting at Benjamin's 2 mile mark, but due to the slowness of the pace I figured I needed to run at least 2 to get a good workout. I did not feel as strong as I did last week - maybe because I was worried about Benjamin. Benjamin suggested that the problem might be his imagination. He is able to imagine fatigue and convince himself it is real when the body is actually capable of more. I am willing to believe that as he does have a vivid imagination - at the age of 6 he was imagining that the airplane exhaust tracks in the sky were really from the alien missiles and that all adults around him conspired to hide the fact that the earth is being invaded by the aliens. At the age of 12 he wrote a lengthy futuristic novel. Perhaps this is what kept him from breaking 6:00 mile for so long. Regardless, one thing we learned from that is that he would not be able to handle a fast start in the half right now - whether because it will trigger a real physical fatigue or just a perception of fatigue. Does not really matter for the purpose of racing - if the brain is fully convinced the body cannot go any faster, it will not let it. So based on that we came up with a plan to start conservatively in the TOU Half.
Leg 1:Distance4.150Time34:09.30Pace8:13.81
Warm-up.
Split 1:Distance2.650Time23:14.50Pace8:46.23 Cumilative:Distance2.650Time23:14.50Pace8:46.23
With Benjamin.
Split 2:Distance1.500Time10:54.80Pace7:16.53 Cumilative:Distance4.150Time34:09.30Pace8:13.81
To the 2 mile mark.

Leg 2:Distance2.000Time10:42.00Pace5:21.00
Tried to get Benjamin to go through the first mile, all he could do was 5:18, then he was able to close with 5:16, but I did not have much juice left and ran 5:24.
Leg 3:Distance3.150Time28:04.20Pace8:54.67
Cool-down with Benjamin.
Leg 4:Distance4.000Time32:09.60Pace8:02.40
With Joseph and Jacob.

Khaki Crocs 1 Miles: 13.30

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

Wed, Aug 24, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.33	2.00	1.00	0.00	8.33

Fast Running Friend Workout - 2016-08-24 07:44:30
Workout Totals: Distance8.330Time1:04:37.70Pace7:45.51
Today was the day of mile time trials. Results: Joseph - 5:39 (81,86,?,?) paced by Benjamin. Missed PR by 1 second. Jacob - 5:42.8 (81,87,87,85 - 9.34 meter tax for the balance) - new PR by 5 seconds. I paced him. Jenny - 6:11.6 (86,92,96,93) - struggled today, 11 seconds off PR. I paced her. Julia - 6:18.6 (92,97,96,91 - 9.34 meter tax for the balance) - 10 second PR. I paced her. This is definitely a step in the right direction. She is starting to develop some endurance and confidence. William - 6:36.1, 9 second PR. Splits - 1:32, 1:41, 1:42, 1:40. Benjamin paced him. I think he is capable of closer to 6:20, but we need to work on the mile specific endurance. Otherwise, Benjamin and I did 8 total, usual distances for everybody else.
Leg 1:Distance1.050Time9:26.10Pace8:59.14
Warm-up to the track with the crew - pushed Mary and Matthew in stroller.
Leg 2:Distance1.000Time5:42.80Pace5:42.80
Jacob's mile.
Leg 3:Distance1.000Time6:36.10Pace6:36.10
William and Julia's mile.
Split 1:Distance1.000Time6:18.60Pace6:18.60 Cumilative:Distance1.000Time6:18.60Pace6:18.60
Julia's time.
Split 2:Distance0.000Time0:17.50Pace0:00.00 Cumilative:Distance1.000Time6:36.10Pace6:36.10
Waiting for William.

Leg 4:Distance1.000Time6:11.60Pace6:11.60
Jenny's mile.
Leg 5:Distance1.000Time9:10.10Pace9:10.10
Back to the house. Benjamin pushed Mary and Matthew in the stroller.
Leg 6:Distance3.280Time27:31.00Pace8:23.35
I think this was with Benjamin.

Khaki Crocs 1 Miles: 8.33

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

Thu, Aug 25, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.13	0.00	0.00	0.00	8.13

Fast Running Friend Workout - 2016-08-25 07:58:04
Workout Totals: Distance8.130Time1:03:28.50Pace7:48.45
8 total for me, Benjamin did 6, everybody else their usual distances.
Leg 1:Distance1.020Time8:50.80Pace8:40.39
With Stephen.
Leg 2:Distance1.020Time7:51.00Pace7:41.76
Alone.
Leg 3:Distance2.040Time16:49.60Pace8:14.90
With Benjamin, Joseph and Jacob.
Leg 4:Distance4.050Time29:57.10Pace7:23.73
Alone.

Khaki Crocs 1 Miles: 8.13

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

Fri, Aug 26, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.02	0.00	0.00	0.00	6.02

Fast Running Friend Workout - 2016-08-26 08:10:01
Workout Totals: Distance6.020Time47:58.50Pace7:58.16
Tapering for the Top of Utah Half, only 6 miles for me, 4 for Benjamin. Younger kids ran their usual distances.
Leg 1:Distance1.020Time9:14.10Pace9:03.24
With William and Stephen.
Leg 2:Distance1.000Time7:12.20Pace7:12.20
With William.
Leg 3:Distance4.000Time31:32.20Pace7:53.05
I think I started with Julia, and then finished alone.

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

Sat, Aug 27, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.25	0.00	13.11	0.00	19.36

Fast Running Friend Workout - 2016-08-27 05:17:57
Workout Totals: Distance19.359Time2:09:05.90Pace6:40.12
TOU Half, 1:14:49, 11th overall, 2nd master, $75. Benjamin got 1:09:21 (on his watch 1:09:19), 6th overall. Top finishers ahead of me: Riley Cook 1:06:41, Bryant Jensen 1:07:29, Ben VanBeekum 1:07:40, Nate Krah 1:07:55, Fritz Van De Kamp 1:07:58, Benjamin 1:09:21, Jason Holt 1:09:41, Eric Strand 1:10:52, Jon Gauthier 1:14:04, Matt Wolpert 1:14:43. This was a good race for both of us. Benjamin missed his PR from the Haunted Half by 10 seconds, but this was really a better effort given that Haunted Half course is probably 30 seconds faster. He finished 2:40 behind the winner (Riley), and a little over 4 minutes slower than the course record. This race was a step in the right direction for him. He and I improved our father/son performance in the same race to 2:24:10. This is one record that we can have for the next little bit while it lasts. Eventually I will be running slower than 1:26, so my fastest son will have to run a world record to make up for my slack. But hopefully I can hold it off for some time - I improved from the last year in spite of getting a year older. From the workout on Tuesday we knew that Benjamin should start conservatively and run his own pace rather than try to hang with the "lions". This strategy worked. He ran at a consistent pace never faster than 5:07 or slower than 5:18 through the first 9 miles mostly by himself. Then he ran 5:22, 5:30 (hill),5:47(hill), and 5:17. His time for about the 5 K distance from 10 to the finish was 17:13 during which he passed Jason Holt and did not get passed by anybody. In the last 100 meters he started throwing up, but was able to make it to the finish creating some excitement in the medical tent. This is actually the first time that anybody in our family threw up during a race. So he gets the Bob Kempainen award. I ran alone for most of the race. My plan was to go with Matt Wolpert and try to hang on, but he started slower and was behind while I felt I was running well within myself, so I figured I would make him work to catch up instead. I caught up to Michael Peters at 2 miles and ran with him to 3, but he was slowing down fast, so I had to pass him and go alone again. Matt caught me at 10.5 and I was able to latch on and stay there until the last 400. Then he found another gear, while I did not. Details mile by mile below.
Leg 1:Distance1.250Time10:51.00Pace8:40.80
Warm-up.
Leg 2:Distance13.109Time1:14:48.70Pace5:42.41
My race.
Split 1:Distance1.000Time5:33.20Pace5:33.20 Cumilative:Distance1.000Time5:33.20Pace5:33.20
Alone. Feeling the pace is right.
Split 2:Distance1.000Time5:38.70Pace5:38.70 Cumilative:Distance2.000Time11:11.90Pace5:35.95
Pushed this one a bit to catch up to Michael.
Split 3:Distance1.000Time5:46.30Pace5:46.30 Cumilative:Distance3.000Time16:58.20Pace5:39.40
Took a break drafting behind Michael, but he started losing steam, so I had to pass him at the end of this mile.
Split 4:Distance1.000Time5:49.00Pace5:49.00 Cumilative:Distance4.000Time22:47.20Pace5:41.80
Alone, lost rhythm. Began to be concerned that I just did not have the fitness to maintain the pace and 1:16 was the best I could get. Prayed for the strength to keep up a decent pace.
Split 5:Distance1.000Time5:33.40Pace5:33.40 Cumilative:Distance5.000Time28:20.60Pace5:40.12
I think this is where the tail wind started. I prayed just for 5:40, this was quite a bit better.
Split 6:Distance1.000Time5:32.30Pace5:32.30 Cumilative:Distance6.000Time33:52.90Pace5:38.82
The mile before that was not a fluke.
Split 7:Distance1.000Time5:33.40Pace5:33.40 Cumilative:Distance7.000Time39:26.30Pace5:38.04
Good, still holding it. Prayed for the strength to hold it. Heard Matt behind, saw him out of the corner of my eye on the turn. At this point based on the 6.87 mark mat split he was 21 seconds back.
Split 8:Distance1.000Time5:36.40Pace5:36.40 Cumilative:Distance8.000Time45:02.70Pace5:37.84
Very happy with this one. Trying to make it difficult for Matt to catch me.
Split 9:Distance1.000Time5:44.90Pace5:44.90 Cumilative:Distance9.000Time50:47.60Pace5:38.62
Slower, but still decent.
Split 10:Distance1.000Time5:48.70Pace5:48.70 Cumilative:Distance10.000Time56:36.30Pace5:39.63
Two years ago with the help of Tyler Monson I ran this mile in 5:39. A year ago alone I ran it in 5:53. Interestingly enough, the 10 mile split now was the same as last year, but with some important differences - the last two miles last year were 5:49/5:53 vs 5:44/5:48 today, and last year I was pulled by a pack for 6 miles while today I got here running 9 out of 10 alone. And for the remaining 5 K, last year I ran it alone (although scared by the chase pack), today Matt was coming up and I knew there would be some contact for at least a mile, so at the point I knew I would likely run faster than last year.
Split 11:Distance1.000Time5:56.10Pace5:56.10 Cumilative:Distance11.000Time1:02:32.40Pace5:41.13
Uphill mile. Matt caught me half-way though this mile, but I was able to latch on without too much difficulty. I was surprised - I thought I would have to make a heroic effort, but I guess I was going fast enough earlier to wear him out enough where he would want to take a break once he caught up. Not as fast as with Taylor Monson two years ago (5:44), but faster than last year (6:02).
Split 12:Distance1.000Time6:04.00Pace6:04.00 Cumilative:Distance12.000Time1:08:36.40Pace5:43.03
The mile with the most uphill in the race. Still with Matt. Two years ago I ran 6:15 - worn out from the surge with Taylor and finally losing contact. A year ago I ran 6:09. Three years ago I had 12:33 split for two miles, so likely this one was around 6:20. So this is probably my masters PR for this mile.
Split 13:Distance1.000Time5:40.30Pace5:40.30 Cumilative:Distance13.000Time1:14:16.70Pace5:42.82
Downhill. Keeping up with Matt. Felt good enough that I even briefly considered taking the lead, but as I moved to the side to pass I felt a mild headwind, and knew that I would be better off drafting. With about 400 to go Matt shifted gears, but I could not respond.
Split 14:Distance0.109Time0:32.00Pace4:53.58 Cumilative:Distance13.109Time1:14:48.70Pace5:42.41
Kick. I am quite sure that this is actually not 0.109 - not sure if the finish is slightly off, or if mile 13 is slightly off, but this split is about 2 seconds or so faster than what I should have been.

Leg 3:Distance5.000Time43:26.20Pace8:41.24
Long cool-down, partially with Benjamin.

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

Sun, Aug 28, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Aug 29, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.02	0.00	0.00	0.00	9.02

Fast Running Friend Workout - 2016-08-29 07:12:17
Workout Totals: Distance9.020Time1:13:16.60Pace8:07.43
Recovery runs today. Total of 9 for me, 6 for Benjamin. Usual distances for everybody else except Matthew - I forgot take him for a run.
Leg 1:Distance4.000Time31:56.30Pace7:59.07
With Benjamin and Jacob.
Leg 2:Distance1.020Time9:18.50Pace9:07.55
With Stephen.
Leg 3:Distance1.000Time7:17.00Pace7:17.00
With Joseph, Jenny, and William.
Leg 4:Distance3.000Time24:44.80Pace8:14.93
With Joseph.

Khaki Crocs 1 Miles: 9.02

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

Tue, Aug 30, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.05	0.00	1.25	0.00	10.30

Fast Running Friend Workout - 2016-08-30 07:19:52
Workout Totals: Distance10.301Time1:20:12.30Pace7:47.17
Today we jogged some in the morning, and then went to race the Kiwani Park series at night. However, there was no official race even though some people did show up. There was a confusion - USATF site said it started today, Provo City said next week, I went by the USATF site without double-checking. So Benjamin and I paced the crowd over a course that we guessed was around 2 K in 7:34. Our kids ran the following times: Joseph 7:53 Jacob 7:59 Jenny 8:19 Julia 8:49 William 8:57 Stephen 10:30 Sarah and Matthew started by then both of them were not up to it and they stopped after about 0.3 or so. Benjamin did 8 in the morning + plus around 2 or so at night. I did about the same.
Leg 1:Distance3.000Time24:03.30Pace8:01.10
With Benjamin.
Leg 2:Distance1.000Time8:16.10Pace8:16.10
With William, Joseph, and Jacob.
Leg 3:Distance1.000Time7:49.70Pace7:49.70
With Joseph and Jacob.
Leg 4:Distance1.000Time7:45.60Pace7:45.60
With Jenny.
Leg 5:Distance2.040Time14:56.50Pace7:19.46
Alone.
Leg 6:Distance0.600Time5:05.70Pace8:29.50
Pre-cross-country warm-up.
Leg 7:Distance1.661Time12:15.40Pace7:22.75
The race.
Split 1:Distance1.250Time7:34.20Pace6:03.36 Cumilative:Distance1.250Time7:34.20Pace6:03.36
Pacing.
Split 2:Distance0.000Time0:19.50Pace0:00.00 Cumilative:Distance1.250Time7:53.70Pace6:18.96
Joseph's time.
Split 3:Distance0.000Time0:06.10Pace0:00.00 Cumilative:Distance1.250Time7:59.80Pace6:23.84
Jacob.
Split 4:Distance0.000Time0:19.60Pace0:00.00 Cumilative:Distance1.250Time8:19.40Pace6:39.52
Jenny.
Split 5:Distance0.000Time0:31.00Pace0:00.00 Cumilative:Distance1.250Time8:50.40Pace7:04.32
Julia.
Split 6:Distance0.000Time0:07.60Pace0:00.00 Cumilative:Distance1.250Time8:58.00Pace7:10.40
William.
Split 7:Distance0.192Time1:32.20Pace8:00.21 Cumilative:Distance1.442Time10:30.20Pace7:17.03
Stephen. Ran to meet him and cheered him on.
Split 8:Distance0.219Time1:45.20Pace8:00.37 Cumilative:Distance1.661Time12:15.40Pace7:22.75
More distance.

Khaki Crocs 1 Miles: 10.30

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

Wed, Aug 31, 2016

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

Fast Running Friend Workout - 2016-08-31 07:42:58
Workout Totals: Distance11.340Time1:34:19.80Pace8:19.10
Easy runs today for everybody - usual distances - except Matthew. I wanted to see if he could run a mile and how fast. I held his hand as we ran as he is still not mature enough to focus for the whole distance. He opened in 2:14, then around 500 or so he said his stomach was hurting. So I told him to slow down. He ran the next quarter in 2:30 - and cried as he went. I thought oh, no, he might not make it. Not only did he make it - he sped up running the last two quarters in 2:24 and 2:18 - still crying. His time was 9:26. I do not think we have ever had a 3 year old that was that persistent.
Leg 1:Distance1.020Time9:08.50Pace8:57.75
With Stephen.
Leg 2:Distance2.040Time16:14.70Pace7:57.79
With Benjamin and Jacob.
Leg 3:Distance1.000Time9:26.60Pace9:26.60
With Matthew, William, and Jacob.
Leg 4:Distance3.280Time27:49.40Pace8:28.96
With Jenny and Jacob.
Leg 5:Distance4.000Time31:40.60Pace7:55.15
With Joseph (Julia and William started with us).

Khaki Crocs 1 Miles: 11.34

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

Thu, Sep 01, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.29	0.00	0.00	0.00	10.29

Fast Running Friend Workout - 2016-09-01 07:32:24
Workout Totals: Distance10.290Time1:24:49.00Pace8:14.56
Usual runs for everybody except Julia - she did only 3.
Leg 1:Distance4.000Time31:48.30Pace7:57.07
With Jacob (last 2 with Benjamin also).
Leg 2:Distance2.040Time18:47.60Pace9:12.75
With Stephen, William, Jenny, and Julia.
Leg 3:Distance1.000Time7:15.10Pace7:15.10
With Julia, William, and Joseph - Julia was a bit slower - 7:42.
Leg 4:Distance0.250Time2:23.20Pace9:32.80
With Matthew.
Leg 5:Distance3.000Time24:34.80Pace8:11.60
With Joseph.

Khaki Crocs 1 Miles: 10.29

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

Fri, Sep 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.27	0.00	0.00	0.00	10.27

Fast Running Friend Workout - 2016-09-02 07:42:50
Workout Totals: Distance10.270Time1:22:18.80Pace8:00.90
Usual runs today -1 10 total of me and Benjamin. William was on the quick side and hit 6:56 on the little boy course for part of his run.
Leg 1:Distance4.000Time32:35.50Pace8:08.88
With Julia - part with Benjamin.
Leg 2:Distance1.020Time9:06.50Pace8:55.78
With Stephen and William.
Leg 3:Distance1.000Time6:56.40Pace6:56.40
With William. His last 0.5 was 3:17.
Leg 4:Distance0.250Time2:16.20Pace9:04.80
With Matthew.
Leg 5:Distance4.000Time31:24.20Pace7:51.05
With Joseph and Jacob.

Khaki Crocs 1 Miles: 10.27

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

Sat, Sep 03, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	10.00	0.00	0.00	22.12

Fast Running Friend Workout - 2016-09-03 06:47:15
Workout Totals: Distance22.120Time2:32:56.50Pace6:54.85
A little over 22 miles total. Benjamin and I did 20 in preparation for the Top of Utah Marathon - first 10 up the canyon at an easy pace, then the last 10 hard back to the house. The warm-up was around 7:30 average. On the way back he pulled me for 8 miles in 46:51 (5:51 pace), then hit the gas in the last 2 on the hills and ran them in 11:07. I was OK for one more mile (5:58), but then struggled in the last one that has some climbing (6:10). He felt some tension in the SI joint at 5:50 pace in the first 8, but in the last 2 as he sped up to 5:30 it went away. So overall things are looking good for him in the marathon. I have some concerns about my cardio endurance past 20 miles, though. Will try some hawthorn berry tea over the next couple of weeks. Kids ran their usual Saturday distances. William ended up going a little extra - 4.62 total. Matthew ran 0.5 in 4:36 holding my hand.
Leg 1:Distance10.000Time1:14:54.40Pace7:29.44
Warm-up.
Leg 2:Distance10.000Time58:59.80Pace5:53.98
Marathon endurance tempo.
Leg 3:Distance1.620Time14:25.80Pace8:54.44
With William.
Leg 4:Distance0.500Time4:36.50Pace9:13.00
With Matthew.

Khaki Crocs 1 Miles: 22.12

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

Sun, Sep 04, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Sep 05, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.42	0.00	0.00	0.00	10.42

Fast Running Friend Workout - 2016-09-05 08:09:50
Workout Totals: Distance10.420Time1:22:44.60Pace7:56.45
Usual run, usual distances for the kids.
Leg 1:Distance1.020Time8:23.50Pace8:13.63
With Stephen.
Leg 2:Distance1.020Time7:24.70Pace7:15.98
Part alone, part with William, Benjamin, and Julia.
Leg 3:Distance2.040Time16:29.50Pace8:05.05
With Benjamin, Julia, and Jacob.
Leg 4:Distance4.050Time32:13.10Pace7:57.31
With Benjamin and Joseph.
Leg 5:Distance2.040Time16:14.50Pace7:57.70
With Benjamin.
Leg 6:Distance0.250Time1:59.30Pace7:57.20
With Jacob and Matthew.

Khaki Crocs 1 Miles: 10.42

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

Tue, Sep 06, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.61	0.00	0.00	1.18	14.79

Fast Running Friend Workout - 2016-09-06 07:31:27
Workout Totals: Distance14.786Time1:54:53.40Pace7:46.21
In the AM I ran 10 miles, Benjamin 8, Jenny 2, Julia 2, Joseph 1, Jacob 2, William 1, Sarah 2, Stephen and Matthew rested. In the PM we ran in the Kiwani's Park 2 K. I estimate that the course was around 1.18, or in other words about 20 seconds short. Times: Benjamin 5:59 me 6:43 Joseph 7:07 Jacob 7:11 Jenny 7:54 Julia 8:03 William 9:07 Stephen 10:30 Matthew 11:07 Sarah 16:35 William and Stephen were foolish enough to get into peanut butter before the race started. It was a good lesson for them. William got beat by Logan Rohatinsky (Josh's son) by 1:04. William should have run this in around 8:30-8:35. During the awards ceremony he required some attitude adjustment as he was not happy about getting only third. I told him he needed to train and race with more focus if he wanted to win against serious competition. Stephen managed to win regardless even though he was not properly focused and the peanut butter in his stomach was making things difficult. But he almost got beat by Matthew who ended up 3rd in the 6 and under division. Things would have been more interesting if Matthew had not tripped 5 times and lost his shoe once. To be fair in comparison - I was holding Matthew's hand which makes a big difference for a 3-year-old. Joseph got outkicked in the last 100 meters and ended up second in the 11-12 division. Jacob not only won his age division (9-10) but beat everybody in the 11-12 division except Joseph and the 11-12 winner. He surprised me with his kick - he was behind the third place 11-12 boy for most of the race, caught up with 200 to go, I thought for sure the older kid would have a faster kick, but Jacob found another gear and beat him by maybe half a second. Both Joseph and Jacob had a breakthrough run I think, but unfortunately due to the obviously incorrect length of the course we can only guess by how much. Julia also had a breakthrough race. I got outleaned by the winner of the 13-14 division at the finish - I think his name was Rick, Aside from that only Benjamin was ahead of me. I was rather surprised as I passed Rick at around 800 mark, and usually when that happens in a 2 K race the kids usually do not make it to the kick, but he stayed back at some respectable distance and then was able to close the gap at the end. Sarah was having some pregnancy discomfort, so she part-ran/part-walked it. She is now 36 weeks along, but still is able to run. Overall all kids got awards with places 3rd or higher in their division. Sarah and I also got the default master awards being the only participants.
Leg 1:Distance4.000Time29:16.40Pace7:19.10
Alone.
Leg 2:Distance1.000Time8:24.60Pace8:24.60
With Jacob and William.
Leg 3:Distance1.000Time7:52.10Pace7:52.10
With Joseph and Jacob.
Leg 4:Distance4.050Time30:59.30Pace7:39.09
First mile with Jenny, the rest alone.
Leg 5:Distance0.216Time1:43.80Pace8:00.56
Warm-up before the cross-country race.
Leg 6:Distance2.242Time16:35.40Pace7:23.98
The cross-country race.
Split 1:Distance1.180Time6:43.30Pace5:41.78 Cumilative:Distance1.180Time6:43.30Pace5:41.78
My time.
Split 2:Distance0.000Time0:17.30Pace0:00.00 Cumilative:Distance1.180Time7:00.60Pace5:56.44
Handed the tag, then started running.
Split 3:Distance0.112Time0:53.60Pace7:58.57 Cumilative:Distance1.292Time7:54.20Pace6:07.03
Jenny's time.
Split 4:Distance0.000Time0:09.60Pace0:00.00 Cumilative:Distance1.292Time8:03.80Pace6:14.46
Julia's time.
Split 5:Distance0.950Time8:31.60Pace8:58.53 Cumilative:Distance2.242Time16:35.40Pace7:23.98
Sarah's time.

Leg 7:Distance0.891Time7:14.60Pace8:07.77
Ran around during Joseph and Jacob's race.
Split 1:Distance0.891Time7:07.50Pace7:59.80 Cumilative:Distance0.891Time7:07.50Pace7:59.80
Joseph's time.
Split 2:Distance0.000Time0:04.40Pace0:00.00 Cumilative:Distance0.891Time7:11.90Pace8:04.74
Jacob's time.
Split 3:Distance0.000Time0:02.70Pace0:00.00 Cumilative:Distance0.891Time7:14.60Pace8:07.77

Leg 8:Distance0.142Time1:08.00Pace7:58.87
Ran around trying to find William, Stephen, and Matthew.
Leg 9:Distance1.180Time11:07.90Pace9:26.02
Ran the course with Matthew.
Leg 10:Distance0.065Time0:31.30Pace8:01.54
Some extra running around.

Khaki Crocs 1 Miles: 14.78

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

Wed, Sep 07, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.32	0.00	0.00	0.00	10.32

Fast Running Friend Workout - 2016-09-07 07:33:01
Workout Totals: Distance10.320Time1:20:32.30Pace7:48.25
Usual runs for everybody today except Joseph - he had a sore throat and ran only 3.
Leg 1:Distance4.000Time30:17.90Pace7:34.48
First 2 alone, the rest with Benjamin.
Leg 2:Distance1.020Time8:31.30Pace8:21.27
With William and Stephen.
Leg 3:Distance1.000Time7:39.70Pace7:39.70
With William.
Leg 4:Distance0.250Time2:13.70Pace8:54.80
With Matthew.
Leg 5:Distance4.050Time31:49.70Pace7:51.53
With Jacob.

Khaki Crocs 1 Miles: 10.32

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

Thu, Sep 08, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.29	0.00	0.00	0.00	10.29

Fast Running Friend Workout - 2016-09-08 07:34:48
Workout Totals: Distance10.290Time1:21:56.90Pace7:57.83
Usual distances today except for Joseph who ran only 3 due to sore throat. Stephen got a new course record for the 2.04 course - 17:43. He is starting to deal with the hills better.
Leg 1:Distance4.000Time29:10.20Pace7:17.55
Part with Benjamin.
Leg 2:Distance2.040Time17:43.20Pace8:41.18
With Joseph and Stephen.
Leg 3:Distance1.000Time7:56.80Pace7:56.80
With Joseph and Jacob.
Leg 4:Distance0.250Time2:11.80Pace8:47.20
With Matthew, William, and Jacob.
Leg 5:Distance3.000Time24:54.90Pace8:18.30
With Jacob and William.

Khaki Crocs 1 Miles: 10.29

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

Fri, Sep 09, 2016

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 - 2016-09-09 07:21:02
Workout Totals: Distance8.000Time1:04:34.20Pace8:04.27
Usual runs for the kids. 8 for me and Benjamin - a bit of a taper before the Layton Classic 10 K.
Leg 1:Distance4.000Time33:47.90Pace8:26.98
With Joseph - part with Benjamin.
Leg 2:Distance4.000Time30:46.30Pace7:41.57
With Jacob.

Khaki Crocs 1 Miles: 8.00

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

Sat, Sep 10, 2016

Race: Layton Classic 10 K (6.214 Miles) 00:36:58, Place overall: 4, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.41	0.00	0.00	0.00	10.41

Fast Running Friend Workout - 2016-09-10 07:26:50
Workout Totals: Distance10.414Time1:11:20.00Pace6:50.99
Layton Classic 10 K, 36:58, 4th overall, 2nd master, $50. Top finishers: Benjamin Pachev 33:25.9 Brad Barton 34:40.7 Ken Richardson 35:37.9 Alexander Pachev 36:58.3 Robert Ellerbruch 38:00.9 Tracy Fifield M 38:51.8 Dan Kerns 40:01.5 This was Benjamin's first road race win. He got $100 for the effort. The race was not as competitive as it was last year. Ken did it as a training run of sorts with the first slight net down mile in 5:24, then something around 5:33 or so for the next uphill mile - which was quite an effort for the grade, then coast to the finish. Benjamin ran ahead from the start, and went through the first mile in 5:14. I ran with Ken and Brad in 5:24. I started feeling it was too aggressive for me, and backed off right after the mile. They kept going and tried to catch up to Benjamin. Ken did, and gapped him by about 5 seconds running like that to about 2 miles, after which Ken eased off and Benjamin moved ahead. Brad stayed somewhere between Ken and Benjamin. I could only see Ken. I decided to take the hills easy given that Brad was unreachable, there was no threat from behind, and I recalled that last year my legs were shaking from the hills by the time I got to the top - and then I had to race Dennis. At the end of the second mile I had a mishap. I tried my chip to my Croc with only one strap thinking that was good enough. But I was wrong. It fell off. I probably lost about 10 seconds running back to get the chip, plus some on the loss of rhythm. So my second mile was a gross 6:27. On the positive side of things, after running 6:36 for the next mile my legs did not feel shaky. However, I was not able to speed up to anything spectacular and ran more or less the same pace as last year for the next three miles. The kick was not good, well, I sort of tried, but just could not shift to anything respectable. Last year I ran the kick in 1:11, this year it was 1:15. I suppose it really makes a difference if there is somebody breathing down my throat. Nevertheless, I got $50 for the effort. Afterwards Benjamin and I got to cool-down and visit with Brad Barton and Tracy Fifield. Brad holds the world record for the oldest age to run sub 4:20 mile (48 years old, he is now 50). The funny thing is that even though Benjamin is 17 and Bart is 50, if he raced Benjamin in the mile today, he would have probably won, or at least it would have been an equal race. So Bart was a bit surprised to be gapped by more than a minute over a 10 K by a 17 year old kid that did not have super-speed in the mile.
Leg 1:Distance1.500Time12:32.50Pace8:21.67
Warm-up.
Leg 2:Distance6.214Time36:58.30Pace5:56.98
The race.
Split 1:Distance1.000Time5:24.80Pace5:24.80 Cumilative:Distance1.000Time5:24.80Pace5:24.80
Split 2:Distance1.000Time6:27.70Pace6:27.70 Cumilative:Distance2.000Time11:52.50Pace5:56.25
Split 3:Distance1.000Time6:36.60Pace6:36.60 Cumilative:Distance3.000Time18:29.10Pace6:09.70
Split 4:Distance1.000Time5:52.40Pace5:52.40 Cumilative:Distance4.000Time24:21.50Pace6:05.38
Split 5:Distance1.000Time5:33.40Pace5:33.40 Cumilative:Distance5.000Time29:54.90Pace5:58.98
Split 6:Distance1.000Time5:47.60Pace5:47.60 Cumilative:Distance6.000Time35:42.50Pace5:57.08
Split 7:Distance0.214Time1:15.80Pace5:54.21 Cumilative:Distance6.214Time36:58.30Pace5:56.98

Leg 3:Distance2.700Time21:49.20Pace8:04.89
Cool-down.

Khaki Crocs 1 Miles: 10.41

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

Sun, Sep 11, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Sep 12, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.29	0.00	0.00	0.00	10.29

Fast Running Friend Workout - 2016-09-12 07:47:47
Workout Totals: Distance10.295Time1:22:43.20Pace8:02.10
Usual 10 miles, usual distances for everybody.
Leg 1:Distance1.000Time7:44.00Pace7:44.00
With Benjamin.
Leg 2:Distance0.025Time0:13.60Pace9:04.00
False start with Matthew - he realized he had forgotten to go to the bathroom.
Leg 3:Distance0.250Time2:14.90Pace8:59.60
With Matthew for real.
Leg 4:Distance1.020Time8:51.50Pace8:41.08
With William and Stephen.
Leg 5:Distance1.000Time7:35.30Pace7:35.30
With William and Joseph.
Leg 6:Distance3.000Time25:19.50Pace8:26.50
With Joseph - his legs were hurting again.
Leg 7:Distance4.000Time30:44.40Pace7:41.10
With Jacob.

Khaki Crocs 1 Miles: 10.29

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

Tue, Sep 13, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.55	0.00	0.00	1.86	10.41

Fast Running Friend Workout - 2016-09-13 07:30:24
Workout Totals: Distance10.410Time1:20:29.30Pace7:43.91
An easy run in the morning, kids ran less due to the cross-country race in the evening. Benjamin did 6, I did 7.5 - we are tapering for the marathon. Then the cross country race in the evening at the Kiwani's Park - 3K: Benjamin - I forgot to bring his shorts so he ran in jeans, and I also instructed him to only put in about 10 K effort - 10:36 myself - 10:58 Joseph - 11:52 Jacob - 11:58 Jenny - 13:02 Julia - 13:18 William - 13:31 Stephen - 17:31 This time I did not get beat by any of the younger kids. I think the length was close to accurate. There was some wind but not too terrible.
Leg 1:Distance4.800Time36:22.90Pace7:34.77
Part with Benjamin.
Leg 2:Distance0.120Time1:01.30Pace8:30.83
False start with Matthew - he again forgot to go to the bathroom.
Leg 3:Distance0.500Time4:46.00Pace9:32.00
With Matthew.
Leg 4:Distance1.000Time8:11.40Pace8:11.40
With Joseph, Jacob and William.
Leg 5:Distance1.000Time7:58.00Pace7:58.00
With Joseph and Jacob.
Leg 6:Distance0.400Time3:28.10Pace8:40.25
Warm-up.
Leg 7:Distance2.460Time17:31.40Pace7:07.40
Race.
Split 1:Distance1.860Time10:58.80Pace5:54.19 Cumilative:Distance1.860Time10:58.80Pace5:54.19
My time.
Split 2:Distance0.050Time0:53.40Pace17:48.00 Cumilative:Distance1.910Time11:52.20Pace6:12.88
Joseph
Split 3:Distance0.000Time0:06.00Pace0:00.00 Cumilative:Distance1.910Time11:58.20Pace6:16.02
Jacob
Split 4:Distance0.100Time1:04.00Pace10:40.00 Cumilative:Distance2.010Time13:02.20Pace6:29.15
Jenny
Split 5:Distance0.000Time0:15.80Pace0:00.00 Cumilative:Distance2.010Time13:18.00Pace6:37.01
Julia
Split 6:Distance0.450Time4:13.40Pace9:23.11 Cumilative:Distance2.460Time17:31.40Pace7:07.40
Stephen.

Leg 8:Distance0.130Time1:10.20Pace9:00.00
To get to the car.

Khaki Crocs 1 Miles: 10.41

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

Wed, Sep 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.56	0.00	0.00	0.00	7.56

Fast Running Friend Workout - 2016-09-14 07:30:11
Workout Totals: Distance7.560Time59:23.00Pace7:51.30
7.5 total for me, 6 for Benjamin, moved Matthew to 0.5 a day to see how he would handle it (he ran a PR today). Otherwise usual distances for the kids.
Leg 1:Distance2.040Time16:02.50Pace7:51.81
With Benjamin
Leg 2:Distance1.020Time8:45.40Pace8:35.10
With Stephen.
Leg 3:Distance0.500Time4:21.30Pace8:42.60
With Matthew - new 0.5 mile PR (holding hand).
Leg 4:Distance4.000Time30:13.80Pace7:33.45
With Jacob.

Khaki Crocs 1 Miles: 7.56

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

Thu, Sep 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.54	0.00	0.00	0.00	6.54

Fast Running Friend Workout - 2016-09-15 07:24:40
Workout Totals: Distance6.540Time58:04.40Pace8:52.78
Another tapering day for me and Benjamin. He did 4, I did 6.5. Everybody else ran their usual distances.
Leg 1:Distance4.000Time33:52.70Pace8:28.18
With Benjamin and Joseph.
Leg 2:Distance2.040Time19:28.80Pace9:32.94
With Stephen.
Leg 3:Distance0.500Time4:42.90Pace9:25.80
With Matthew.

Khaki Crocs 1 Miles: 6.54

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

Fri, Sep 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.56	0.00	0.00	0.00	6.56

Fast Running Friend Workout - 2016-09-16 07:33:49
Workout Totals: Distance6.560Time52:08.60Pace7:56.92
I ran 6.5, Benjamin did 4, younger kids ran their usual distances. Benjamin and I are tapering for the Top of Utah Marathon tomorrow. Matthew set a new 0.5 record (holding hand) 4:14 - (2:10, 2:04).
Leg 1:Distance4.000Time31:27.40Pace7:51.85
With Benjamin and Jacob.
Leg 2:Distance0.040Time0:23.50Pace9:47.50
False start with Matthew.
Leg 3:Distance1.020Time8:51.50Pace8:41.08
With William and Stephen.
Leg 4:Distance1.000Time7:11.80Pace7:11.80
With William.
Leg 5:Distance0.500Time4:14.40Pace8:28.80
With Matthew.

Khaki Crocs 1 Miles: 6.56

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

Sat, Sep 17, 2016

Race: Top of Utah Marathon (26.219 Miles) 02:41:34, Place overall: 7, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.60	26.22	0.00	0.00	26.82

Fast Running Friend Workout - 2016-09-17 05:27:26
Workout Totals: Distance26.820Time2:47:27.90Pace6:14.64
Top of Utah Marathon, 2:41:34, 7th overall, 1st master, $300. This was my 18th time running the race - I have run it every single year. This year was different because Benjamin was running it as well. We followed our plan - to run together to mile 15, after which he would to ahead to see what he could do. He managed to do quite well - 2:35:45 finishing 4th ($400) in spite of getting lost around mile 23 and adding 0.24 miles which would have taken him around 1:30 at that point. I mapped it out: course{Benjamin's TOU detour}. Top Finishers: Brett Hales 2:23:55 Jason Holt 2:29:17 Ken Richardson 2:29:55 Our "ultramarathoner" Benjamin - 2:35:45 Jesse Dunn 2:37:46 Kyle Petersen 2:38:18 When I finished the first thing I did was to find Benjamin and ask him if he ran 2:37 as that is what I wrote on the form, and that is what I thought he would have run based on the splits. I was pleasantly surprised to hear his actual time especially given the detour (initially he told me he lost about 1 minute), and was even happier after I measured it on the Course Tool. So really no wall somehow. I suppose it goes to show that speed overprovisioning works. If you have good overall health and just get fast enough in the half and you pace yourself for a slower full, you could trick the wall - even if you are only 17, you are running only 65 miles a week, and you have previously run 20 miles only twice.
Leg 1:Distance0.600Time5:54.50Pace9:50.83
Warm-up.
Leg 2:Distance26.220Time2:41:33.40Pace6:09.69
The race.
Split 1:Distance1.000Time5:43.60Pace5:43.60 Cumilative:Distance1.000Time5:43.60Pace5:43.60
With Benjamin, Jake, and Kyle Petersen. Brett Hales, Jesse Dunn, Ken Richardson, and Jason Holt went ahead hitting the mile in around 5:38 or so.
Split 2:Distance1.000Time5:47.40Pace5:47.40 Cumilative:Distance2.000Time11:31.00Pace5:45.50
Same.
Split 3:Distance1.000Time5:40.50Pace5:40.50 Cumilative:Distance3.000Time17:11.50Pace5:43.83
I think around here Kyle dropped back.
Split 4:Distance1.000Time5:42.70Pace5:42.70 Cumilative:Distance4.000Time22:54.20Pace5:43.55
Same.
Split 5:Distance1.000Time5:53.30Pace5:53.30 Cumilative:Distance5.000Time28:47.50Pace5:45.50
Benjamin told me that he thought the pace was too fast. It did not feel too fast to me, but I knew it was as I had no indicators of being able to run anywhere near 2:30, and it was not likely that I was that fit. I suspected it was not too fast for Benjamin, but I decided to back off anyway just in case.
Split 6:Distance1.000Time5:59.00Pace5:59.00 Cumilative:Distance6.000Time34:46.50Pace5:47.75
The course flattens out a bit here. Kyle Petersen caught up, I wanted to go with him, Benjamin did not, so we did not.
Split 7:Distance1.000Time6:08.50Pace6:08.50 Cumilative:Distance7.000Time40:55.00Pace5:50.71
This mile is at 5200 elevation and actually has no net drop. Plus I think we got too cautious.
Split 8:Distance1.000Time5:53.50Pace5:53.50 Cumilative:Distance8.000Time46:48.50Pace5:51.06
Got our bottles, drank them for 2 minutes as planned. The course starts going downhill here.
Split 9:Distance1.000Time5:54.50Pace5:54.50 Cumilative:Distance9.000Time52:43.00Pace5:51.44
For some reason around here the pace started feeling hard for me - although still sustainable.
Split 10:Distance1.000Time5:54.80Pace5:54.80 Cumilative:Distance10.000Time58:37.80Pace5:51.78
More or less same as 9.
Split 11:Distance1.000Time5:58.20Pace5:58.20 Cumilative:Distance11.000Time1:04:36.00Pace5:52.36
Slower here for some reason.
Split 12:Distance1.000Time5:47.60Pace5:47.60 Cumilative:Distance12.000Time1:10:23.60Pace5:51.97
We got some tailwind.
Split 13:Distance1.000Time6:03.20Pace6:03.20 Cumilative:Distance13.000Time1:16:26.80Pace5:52.83
Benjamin took a VPB. I kept running easing off a bit to make it easy for him to catch up. He was delayed by about 15 seconds and closed it fast. Hopefully not too fast.
Split 14:Distance1.000Time5:55.60Pace5:55.60 Cumilative:Distance14.000Time1:22:22.40Pace5:53.03
Got into a groove. At least Benjamin did. For me the pace felt hard, but I had to get Benjamin to 15 in the promised time (1:28), so I kept pushing.
Split 15:Distance1.000Time5:55.10Pace5:55.10 Cumilative:Distance15.000Time1:28:17.50Pace5:53.17
Last mile with Benjamin. As soon as we hit the 15 marker I sent him on his way.
Split 16:Distance1.000Time6:07.60Pace6:07.60 Cumilative:Distance16.000Time1:34:25.10Pace5:54.07
Eased off, losing the drive, getting concerned.
Split 17:Distance1.000Time6:16.80Pace6:16.80 Cumilative:Distance17.000Time1:40:41.90Pace5:55.41
Got even more concerned.
Split 18:Distance1.000Time6:25.00Pace6:25.00 Cumilative:Distance18.000Time1:47:06.90Pace5:57.05
Got the bottle, drank some pickle juice, and some dextrose + EmergenC.
Split 19:Distance1.000Time6:26.80Pace6:26.80 Cumilative:Distance19.000Time1:53:33.70Pace5:58.62
This was encouraging as this mile was uphill. I was surprised.
Split 20:Distance1.000Time6:48.60Pace6:48.60 Cumilative:Distance20.000Time2:00:22.30Pace6:01.12
Thought maybe I was just starting to run out of fuel early, so grabbed some Gatorade for extra fuel, but it seems like it made it worse - this mile should have been at least under 6:30 if I had run it with the same quality as the one before.
Split 21:Distance1.000Time6:24.90Pace6:24.90 Cumilative:Distance21.000Time2:06:47.20Pace6:02.25
This is a downhill mile. Adjusting for the grade probably equivalent in quality to the one before. At his point I was thinking 2:43.
Split 22:Distance1.000Time6:46.80Pace6:46.80 Cumilative:Distance22.000Time2:13:34.00Pace6:04.27
This one was better than I expected from the earlier splits - slight uphill.
Split 23:Distance1.000Time6:43.40Pace6:43.40 Cumilative:Distance23.000Time2:20:17.40Pace6:05.97
Now expected. Realizing that I would be running closer to 2:42 now.
Split 24:Distance1.000Time6:27.00Pace6:27.00 Cumilative:Distance24.000Time2:26:44.40Pace6:06.85
Decent, now downhill.
Split 25:Distance1.000Time6:50.10Pace6:50.10 Cumilative:Distance25.000Time2:33:34.50Pace6:08.58
Uphill, decent. Actually felt quite strong, just could not shift gears.
Split 26:Distance1.050Time6:54.60Pace6:34.86 Cumilative:Distance26.050Time2:40:29.10Pace6:09.64
Long mile - mile marker 26 was misplaced, but I knew about it. Still it would have been nice for it to have been in the right place. I actually pulled out Demetrio's certification document from the USATF website and it says the correct location of mile 26 is the east side of the driveway of 281 E 200 S. The official marker is somewhere on 300 E at maybe 180 S or so.
Split 27:Distance0.170Time1:04.30Pace6:18.24 Cumilative:Distance26.220Time2:41:33.40Pace6:09.69
Kick.

Khaki Crocs 1 Miles: 26.82

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

Comments

From Fritz on Sat, Sep 17, 2016 at 20:06:57 from 24.2.77.1

Nice job Sasha. Benjamin also ran a great race. I can't imagine there are many teenagers running 2:35s. He always runs tough.

From fiddy on Sun, Sep 18, 2016 at 08:11:59 from 24.99.46.55

Amazing first marathon.

From Steve on Tue, Sep 20, 2016 at 22:42:53 from 66.87.126.148

Edging out Jesse Dunn is an accomplishment.

Sun, Sep 18, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Sep 19, 2016

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

Fast Running Friend Workout - 2016-09-19 07:45:10
Workout Totals: Distance8.500Time1:12:14.10Pace8:29.89
Today was our recovery day from the marathon. I did a total of 8.5. Benjamin did 1 in the morning and 1 at night with Jenny. Jenny was recovering from a fever, did only 1 mile. Julia did 4, Jacob was recovering from stomach bug, did only 3. I suspect William might be getting something so I had him run only 1. Usual distances for everybody else.
Leg 1:Distance1.000Time9:03.70Pace9:03.70
With Benjamin, William, and Stephen.
Leg 2:Distance0.500Time4:41.70Pace9:23.40
With Matthew.
Leg 3:Distance3.000Time24:52.70Pace8:17.57
With Jacob.
Leg 4:Distance4.000Time33:36.00Pace8:24.00
With Joseph.

Khaki Crocs 1 Miles: 8.50

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

Tue, Sep 20, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.27	0.00	0.00	0.62	9.89

Fast Running Friend Workout - 2016-09-20 08:06:03
Workout Totals: Distance9.895Time1:17:17.20Pace7:48.64
We did an easy run in the morning and then race in the Kiwani's Park series in the evening. I ran a total of about 9.5 miles. Benjamin ran 2 in the morning and about 1.5 in the evening. Jenny was not feeling 100%, ran only 1 in the morning, and raced in the evening. Julia did 2 in the morning. Joseph and Jacob each did 2 in the morning, William and Stephen 1. Matthew just race. The race was 1 K. Times: Benjamin 3:01 myself 3:18 Joseph 3:29 Jacob 3:36 Julia 3:46 Jenny 3:49 William 3:54 (might have taken a short cut as there was some confusion) Stephen 5:10 (not a good race for him, had some stomach issues and let those get to him) Matthew 5:11 (holding hand) Sarah got through the distance, but I am not sure what time she had. The original plan was for Benjamin to just run with Jenny or Julia, but his legs felt better and he decided to run it hard. Based on the time spread I think the distance was correct this time. I was happy with how I felt. The first 300 meters or so I was stuck behind the kids that started out fast and then slowed down. Then I finally got out of the crowd and was able to go. In spite of the marathon on Saturday I felt strong both physically and mentally - actually those often go together as they are driven by the same hormones. I ran with Matthew after finishing my race.
Leg 1:Distance1.000Time8:30.70Pace8:30.70
With Benjamin, William, Stephen, and Matthew.
Leg 2:Distance1.000Time7:56.70Pace7:56.70
With Benjamin.
Leg 3:Distance2.040Time16:31.50Pace8:06.03
With Joseph.
Leg 4:Distance2.040Time16:01.50Pace7:51.32
With Jacob.
Leg 5:Distance2.040Time15:00.70Pace7:21.52
Alone.
Leg 6:Distance0.382Time3:03.10Pace7:59.32
Cross-country warm-up.
Leg 7:Distance0.772Time5:01.80Pace6:30.93
Cross-country race.
Split 1:Distance0.621Time3:18.60Pace5:19.81 Cumilative:Distance0.621Time3:18.60Pace5:19.81
My time.
Split 2:Distance0.000Time0:27.90Pace0:00.00 Cumilative:Distance0.621Time3:46.50Pace6:04.73
Julia.
Split 3:Distance0.000Time0:02.90Pace0:00.00 Cumilative:Distance0.621Time3:49.40Pace6:09.40
Jenny.
Split 4:Distance0.151Time1:12.40Pace7:59.47 Cumilative:Distance0.772Time5:01.80Pace6:30.93
To the start of Matthew's race.

Leg 8:Distance0.621Time5:11.20Pace8:21.13
With Matthew.

Khaki Crocs 1 Miles: 9.89

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

Wed, Sep 21, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.09	0.00	0.00	0.00	11.09

Fast Running Friend Workout - 2016-09-21 07:45:15
Workout Totals: Distance11.090Time1:30:15.90Pace8:08.36
Usual day. Total of 11. Benjamin did 3, Jenny 3, everybody else usual distances.
Leg 1:Distance3.050Time24:34.30Pace8:03.38
With Benjamin, first mile with Grant in 7:52.
Leg 2:Distance4.000Time32:37.90Pace8:09.48
With Joseph.
Leg 3:Distance0.500Time4:42.90Pace9:25.80
With Jacob and Matthew.
Leg 4:Distance1.020Time8:35.10Pace8:25.00
With Jacob, William, and Stephen.
Leg 5:Distance1.020Time8:00.60Pace7:51.18
With Jacob and William.
Leg 6:Distance1.500Time11:45.10Pace7:50.07
With Jacob.

Khaki Crocs 1 Miles: 11.09

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

Thu, Sep 22, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.13	0.00	0.00	0.00	11.13

Fast Running Friend Workout - 2016-09-22 07:38:49
Workout Totals: Distance11.130Time1:30:34.60Pace8:08.28
Usual day. Jenny did 4, Julia 4, Joseph and Jacob 4, William 3, Stephen 2, Matthew 0.5, Benjamin 7. I did 11+.
Leg 1:Distance0.550Time4:21.70Pace7:55.82
Ran out to meet Benjamin, met him earlier than I expected.
Leg 2:Distance3.000Time23:56.70Pace7:58.90
With William and Joseph.
Leg 3:Distance1.000Time7:27.20Pace7:27.20
With Joseph.
Leg 4:Distance2.040Time18:22.50Pace9:00.44
With Stephen.
Leg 5:Distance0.040Time0:26.00Pace10:50.00
False start with Matthew - same reason as usual - he remembered he had not gone to the bathroom.
Leg 6:Distance0.500Time4:50.90Pace9:41.80
With Matthew for real.
Leg 7:Distance4.000Time31:09.60Pace7:47.40
With Jacob.

Khaki Crocs 1 Miles: 11.13

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

Fri, Sep 23, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.05	0.00	1.50	0.00	9.55

Fast Running Friend Workout - 2016-09-23 08:01:17
Workout Totals: Distance9.546Time1:13:39.70Pace7:42.99
Benjamin did 8, I did 9.5, Stephen 2, otherwise usual distances for everybody. Did time trials with the kids today, but it was not a great day for some reason. It was windy, officially 11 mph south wind, so headwind on the home stretch. It did not bother me, but it did bother the kids, I think. First I paced Joseph and Jacob in the mile. Their opening 200 was great, 41 seconds at 209.34 mark. After that they settled into a slower pace and never recovered. So 82 (Joseph), 83 Jacob in the first lap (after doing the headwind duty), then 87 for both, then at the end of the third lap I moved forward, caught up to Joseph (86 for that lap for him), and took over trying to give him the last chance to get his mile PR. He hung on through the first 100 of the kick in 19, then started fading a bit but was still in contact with 200 to go (5:07 for me, maybe 5:08 for him). And then once we turned into the wind he just did not have it - I had to slow down to what felt like a jog just to let him catch up. So Joseph ended up with 5:41.9, Jacob 5:47.6. William did a 400. He opened in 18, then 38 at 200. I thought wow, we will crack 80, or at least be close. I still thought that with 59 at 300. And then he hit the wind and just could not move finishing in 86.2. I thought maybe it was mental and had him try again after some rest while also starting him slower. He did not do better- 40 at 200, 63 at 300, and finished in 88.8. So maybe I underestimated the wind.
Leg 1:Distance1.050Time9:40.80Pace9:13.14
Warm-up with all of the little boys (Matthew and Mary in the stroller).
Leg 2:Distance1.000Time5:47.60Pace5:47.60
Joseph and Jacob's mile time trial.
Split 1:Distance1.000Time5:41.90Pace5:41.90 Cumilative:Distance1.000Time5:41.90Pace5:41.90
Joseph.
Split 2:Distance0.000Time0:05.70Pace0:00.00 Cumilative:Distance1.000Time5:47.60Pace5:47.60
Jacob.

Leg 3:Distance0.248Time1:26.20Pace5:47.58
William's first 400.
Leg 4:Distance0.248Time1:28.80Pace5:58.06
William's 400 try 2.
Leg 5:Distance1.000Time8:40.20Pace8:40.20
Back home with everybody (including the stroller).
Leg 6:Distance6.000Time46:36.10Pace7:46.02
With Jenny.

Nike Double Stroller Miles: 2.00	Khaki Crocs 1 Miles: 9.54

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

Sat, Sep 24, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.33	0.00	1.25	0.00	16.58

Fast Running Friend Workout - 2016-09-24 08:40:30
Workout Totals: Distance16.580Time2:07:00.20Pace7:39.60
Total of 16.5. Benjamin did 9.5, Julia had a breast infection, could only run 0.5. Otherwise usual distances for the kids. Benjamin and I did a small workout. Well, I had him pace me through mine. 2x1.25, first up the canyon, second down, with a long recovery. My goal was to run 7:20 for the uphill and 6:40 for the downhill. I was pleasantly surprised with how strong I felt. Uphill we ran 7:15 (90,86,86,88,85), down 6:31 (78,80,79,78,76). I felt very strong at the end of the last one, but could not go faster than 76. But 78 felt good, and 80 felt very good. It was raining. Benjamin picked up a minor cold from this. He always does during the first temperature change in the fall and when it gets warm, then cold and wet again in the spring. Not sure what to do about. It does not seem to matter how much we cut the training, he still gets it. He recovers in a week or so. So I figure still do workouts, just make them mild. This time it was different as he ran a marathon a week ago, so his immune system was weaker. But he has gotten this without any major stressors before.
Leg 1:Distance2.280Time17:30.00Pace7:40.53
Warm-up.
Leg 2:Distance1.250Time7:15.00Pace5:48.00
Uphill interval.
Leg 3:Distance2.440Time18:30.00Pace7:34.92
Recovery.
Leg 4:Distance1.250Time6:31.00Pace5:12.80
Downhill interval.
Leg 5:Distance2.280Time17:15.00Pace7:33.95
Back to the house.
Leg 6:Distance2.040Time18:46.80Pace9:12.35
With Stephen, Joseph, Jacob, and William.
Leg 7:Distance2.040Time17:03.40Pace8:21.67
Same company without Stephen.
Leg 8:Distance1.000Time7:47.60Pace7:47.60
With Jacob.
Leg 9:Distance0.500Time4:35.10Pace9:10.20
With Matthew.
Leg 10:Distance1.000Time7:22.40Pace7:22.40
With Joseph.
Leg 11:Distance0.500Time4:23.90Pace8:47.80
With Julia.

Khaki Crocs 1 Miles: 16.58

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

Sun, Sep 25, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Sep 26, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.52	0.00	0.00	0.00	10.52

Fast Running Friend Workout - 2016-09-26 07:30:13
Workout Totals: Distance10.520Time1:25:22.10Pace8:06.89
Usual day. 10.5 total for me. Usual distances for the kids - with some exceptions. Benjamin did only 6.5 + some running around campus. Julia could only do 1 mile.
Leg 1:Distance4.000Time33:21.80Pace8:20.45
With Joseph - part with Benjamin.
Leg 2:Distance4.000Time30:34.00Pace7:38.50
With Jacob.
Leg 3:Distance1.020Time8:49.90Pace8:39.51
With William and Stephen.
Leg 4:Distance1.000Time7:56.30Pace7:56.30
With William.
Leg 5:Distance0.500Time4:40.10Pace9:20.20
With Matthew.

Khaki Crocs 1 Miles: 10.52

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

Tue, Sep 27, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.76	0.00	0.00	2.48	12.24

Fast Running Friend Workout - 2016-09-27 07:56:08
Workout Totals: Distance12.242Time1:34:26.50Pace7:42.87
Today the kids ran a little bit in the morning, I ran a total of 8. Benjamin only 2, still has that cold. Then in the evening we raced 4 K cross-country at the Kiwani's Park. Times: Benjamin 14:02 (started out a bit slower, then pushed in the last mile, but did not have much juice) me 15:02 Joseph 16:27 Jacob 16:50 Jenny 18:34 William 19:57 Stephen 24:46 Julia was still not feeling well, so she just paced Stephen. Not sure how accurate the course was, for some reason everybody got slow times. In any case, if we are to say that my 15:02 is worth 17:20 5 K in Draper Days, then we end up with the following conversions ( Perl script included): perl -ne 'if(/(\w+) (\d+)\:(\d+)/) {$t=($260+$3)/(1560+2)(1760+20); $s = $t % 60; $m = int($t/60); printf("$1 %02d:%02d\n", $m, $s); }' /tmp/data.txt Benjamin 16:10 me 17:20 Joseph 18:58 Jacob 19:24 Jenny 21:24 William 23:00 Stephen 28:33 If we say my effort was worth 17:10, then: Benjamin 16:01 me 17:10 Joseph 18:47 Jacob 19:13 Jenny 21:12 William 22:46 Stephen 28:16 We had two very talented runners in the race - Creed and Davin Thompson, both 13 years old. Training background according to their mother Jenni just playing soccer. But in spite of the lack of experience and training they paced themselves very well. As usual there was a pack of kids starting out faster than me that I passed after about half a mile into the race. Thompson brothers were not in that pack - they were behind me. They trailed me for the entire race being maybe 5 seconds back. Then in the last quarter they pulled up and passed me. I thought they were both gone, but I was able to pass one of them on the home stretch. Very different - usually if a kid is not ahead of me half way through a race he does not end up ahead at the finish. At the same time if a kid is a head of me with 100 to go, he usually gets further ahead. Not this time. I wonder how fast Davin and Creed can get with proper consistent training and good recovery. They just ran an equivalent of about 17:20 honest road course in Utah 5 K at the age of 13 with no consistent regimen. I told their mother assuming good training I was definitely expecting to see them in the trials in the marathon, with a very good possibility of being in contention for the team. Of course, lots of things can go wrong between 13 and adult, but assuming a good training/recovery regimen with a healthy mental approach, I do not think I am too far off. That said, good training/recovery is the one thing that too frequently does not happen, but I certainly hope it will be different in their case.
Leg 1:Distance2.040Time16:39.70Pace8:10.05
With Benjamin and Grant.
Leg 2:Distance0.500Time4:43.70Pace9:27.40
With Jacob and Matthew.
Leg 3:Distance1.500Time11:50.60Pace7:53.73
With Jacob.
Leg 4:Distance2.040Time16:51.90Pace8:16.03
With Joseph.
Leg 5:Distance2.040Time13:42.90Pace6:43.38
Alone.
Leg 6:Distance0.732Time5:51.40Pace8:00.05
Warm-up before cross-country.
Leg 7:Distance3.390Time24:46.30Pace7:18.44
The race.
Split 1:Distance2.480Time15:02.40Pace6:03.87 Cumilative:Distance2.480Time15:02.40Pace6:03.87
My time.
Split 2:Distance0.000Time1:25.00Pace0:00.00 Cumilative:Distance2.480Time16:27.40Pace6:38.15
Joseph
Split 3:Distance0.000Time0:23.10Pace0:00.00 Cumilative:Distance2.480Time16:50.50Pace6:47.46
Jacob
Split 4:Distance0.200Time1:43.70Pace8:38.50 Cumilative:Distance2.680Time18:34.20Pace6:55.75
Jenny
Split 5:Distance0.160Time1:23.10Pace8:39.38 Cumilative:Distance2.840Time19:57.30Pace7:01.58
William
Split 6:Distance0.550Time4:49.00Pace8:45.45 Cumilative:Distance3.390Time24:46.30Pace7:18.44
Stephen

Khaki Crocs 1 Miles: 12.24

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

Wed, Sep 28, 2016

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

Fast Running Friend Workout - 2016-09-28 07:41:12
Workout Totals: Distance10.040Time1:20:01.40Pace7:58.23
10 total. Benjamin still recovering from the cold, did only 4. Julia was feeling better, was able to run 2 miles. Joseph hurt his foot somehow and could only do 1 mile. Otherwise usual distances for the kids.
Leg 1:Distance1.020Time8:55.40Pace8:44.90
With Stephen.
Leg 2:Distance1.000Time8:07.00Pace8:07.00
With Grant and Benjamin.
Leg 3:Distance1.000Time7:56.70Pace7:56.70
With Benjamin.
Leg 4:Distance1.020Time8:35.60Pace8:25.49
With Joseph.
Leg 5:Distance4.000Time30:09.10Pace7:32.27
With Jacob.
Leg 6:Distance0.500Time4:19.20Pace8:38.40
With William and Matthew.
Leg 7:Distance1.500Time11:58.40Pace7:58.93
With William.

Khaki Crocs 1 Miles: 10.04

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

Thu, Sep 29, 2016

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 - 2016-09-29 08:01:40
Workout Totals: Distance12.040Time1:38:17.60Pace8:09.83
Total of 12. Was planning on only 10, but when I had 2 left, Jenny still had 4 to go, and she did not want to run alone, so I ran all of it with her. Benjamin did 5 + some campus running, feeling better, but still not 100%. Otherwise usual distances for everybody.
Leg 1:Distance4.000Time31:46.70Pace7:56.68
With Joseph.
Leg 2:Distance0.500Time4:24.10Pace8:48.20
With Jacob, William, and Matthew.
Leg 3:Distance2.040Time18:09.20Pace8:53.92
With Jacob, Stephen, and William - part with Jenny.
Leg 4:Distance0.500Time3:47.80Pace7:35.60
With Jenny, William, and Jacob.
Leg 5:Distance1.000Time7:48.40Pace7:48.40
With Jenny and Jacob.
Leg 6:Distance4.000Time32:21.40Pace8:05.35
With Jenny.

Khaki Crocs 1 Miles: 12.04

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

Fri, Sep 30, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.37	0.06	1.42	0.00	8.85

Fast Running Friend Workout - 2016-09-30 08:25:24
Workout Totals: Distance8.847Time1:15:16.30Pace8:30.49
Benjamin did 6 + campus running, usual distance for everybody else. Joseph, Jacob, and William did mile time trials. Jacob and William got PRs - 5:41.0 and 6:31.7. Joseph missed it by a second - 5:39.7. I gave Joseph and Jacob the rules of the game. I would let them set the pace in the first lap unless it got way too slow. Then would take over and run the second lap in 82. If they were lagging significantly by the end of the second lap, I would have them stop and the time trial would be over. The purpose of this was to teach them to run fast without the fear of fatigue. If you are slowing down in the third lap, it could very well be due legitimate fatigue. But if you are still a good 10 seconds slower than your 800 PR and you are slowing down in the second lap on a normal day, it is nothing other than fear. So we had a good start in the first 200 with Joseph leading the way, then around 300 I saw the pace dropping, and took over. Joseph had an attitude and immediately stopped. I ignored him and just continued with Jacob. Our first lap was 83. I ran the second lap in 82 as promised, Jacob faithfully followed up to 600, then he started to doubt and let the gap develop, but he was only 1 second behind at 800, so 83 - 2:46. With 600 to go I had 3:31, Jacob 3:33, then I had 3:53 with 500 to go, he was 3:54. Do not recall exactly what we had at 1200 and with a lap to go, but I would estimate Jacob had 4:14 high (88 lap), and 4:17. He ran the last lap in 84 (43,41) and got his record by over 1 second, but barely missed the 5:40 barrier. We will try again next Friday. Then I paced William. We opened in 1:33, then 1:38, and a plop to 1:44 with a kick in 1:33 (48,45), the balance going to the 9.34 meter tax. A very good PR, improvement by almost 5 seconds. However, still issues with fear in the third lap as evidenced by the fourth. With William, though, I am happy he is where he is - he has had some mental challenges, a doctor would probably diagnose him with something if we wanted to get a diagnosis. Leg-wise very talented, but will need some special nurturing to become mentally focused. He is only 7, though, so we have plenty of time. Then I paced Joseph, though I was not happy that he made me run another fast mile. He opened in 83. I tried to take over at the start of the second lap, but he sped up and would not let me pass. I decided to not get into a sprinting match with him, and waited until we hit the headwind at 500. At that point I took over and blocked it, but Joseph now was worn out from his surge, so he could not follow. I hit 800 in 2:46 (83), Joseph had 2:47. At that point I considered just stopping him, but figured he is tough and might be able to recover enough to get the record. He almost made it, but was too late to respond and follow. 4:13 high at 1200 (85), 4:16 with a lap to go, 83 for the last lap. Afterwards he was very upset, once he calmed down, we had a discussion about how Steve Prefontaine ended up without a medal in the 1972 5000 final. I explained to Joseph that running directly behind within an arms reach of your competitor is a position of strength that allows you to maintain the pace while expending less effort, and that runners who lead obsessively rather than only when they have to end up underperforming. I think this was a good lesson for Joseph.
Leg 1:Distance1.050Time9:43.80Pace9:16.00
Warm-up: Joseph, Jacob, William, and Stephen running, Matthew in the stroller.
Leg 2:Distance0.250Time2:24.60Pace9:38.40
With Matthew - no hand.
Leg 3:Distance0.250Time2:32.40Pace10:09.60
With Matthew - no hand.
Leg 4:Distance0.711Time5:41.00Pace7:59.61
Jacob's mile time trial.
Leg 5:Distance0.816Time6:31.70Pace8:00.02
William's mile time trial.
Leg 6:Distance0.708Time5:39.70Pace7:59.80
Joseph's mile time trial.
Leg 7:Distance0.062Time0:22.10Pace5:56.45
Stephen's 100.
Leg 8:Distance1.000Time9:36.40Pace9:36.40
Back to the house. Everybody running, Matthew in the stroller.
Leg 9:Distance1.000Time8:28.00Pace8:28.00
With Joseph and Jenny.
Leg 10:Distance3.000Time24:16.60Pace8:05.53
With Jenny.

Khaki Crocs 1 Miles: 8.85

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

Sat, Oct 01, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.92	0.00	3.00	2.00	14.92

Fast Running Friend Workout - 2016-10-01 07:31:08
Workout Totals: Distance14.918Time1:50:23.00Pace7:23.96
Only about 15 for me today due to getting up late and not wanting to miss general conference. Benjamin and I did a workout. He was still not 100% recovered from the cold, so he just did my workout. First we did 8x0.25 up the canyon with 100 meter recovery targeting 30 seconds, but we botched it a few times running it in 35. On the quarters we fluctuated between 83 and 87 high with the average of around 85 high. This was very tough for me, but I wanted to get good resistance running practice given that we are running in the Monumental Half in November which unlike most Utah halves does not have downhill. After the hill repeat session we did a lactic clearance tempo down the canyon - 3 miles in 16:38, splits 5:38, 5:36, 5:24, last quarter in 79. Kids ran their usual distances except Julia did 3 and Joseph did 6. Benjamin ended up with a bit less than 11.
Leg 1:Distance2.600Time20:53.90Pace8:02.27
Warm-up.
Leg 2:Distance2.436Time15:11.90Pace6:14.34
Uphill 8x0.25 with 100 recovery.
Split 1:Distance0.250Time1:24.20Pace5:36.80 Cumilative:Distance0.250Time1:24.20Pace5:36.80
Split 2:Distance0.062Time0:28.40Pace7:38.06 Cumilative:Distance0.312Time1:52.60Pace6:00.90
Split 3:Distance0.250Time1:23.00Pace5:32.00 Cumilative:Distance0.562Time3:15.60Pace5:48.04
Split 4:Distance0.062Time0:34.50Pace9:16.45 Cumilative:Distance0.624Time3:50.10Pace6:08.75
Split 5:Distance0.250Time1:27.90Pace5:51.60 Cumilative:Distance0.874Time5:18.00Pace6:03.84
Split 6:Distance0.063Time0:36.00Pace9:31.43 Cumilative:Distance0.937Time5:54.00Pace6:17.80
Split 7:Distance0.250Time1:27.00Pace5:48.00 Cumilative:Distance1.187Time7:21.00Pace6:11.52
Split 8:Distance0.062Time0:30.60Pace8:13.55 Cumilative:Distance1.249Time7:51.60Pace6:17.58
Split 9:Distance0.250Time1:25.60Pace5:42.40 Cumilative:Distance1.499Time9:17.20Pace6:11.71
Split 10:Distance0.062Time0:29.70Pace7:59.03 Cumilative:Distance1.561Time9:46.90Pace6:15.98
Split 11:Distance0.250Time1:25.50Pace5:42.00 Cumilative:Distance1.811Time11:12.40Pace6:11.29
Split 12:Distance0.063Time0:31.30Pace8:16.83 Cumilative:Distance1.874Time11:43.70Pace6:15.51
Split 13:Distance0.250Time1:25.90Pace5:43.60 Cumilative:Distance2.124Time13:09.60Pace6:11.75
Split 14:Distance0.062Time0:34.40Pace9:14.84 Cumilative:Distance2.186Time13:44.00Pace6:16.94
Split 15:Distance0.250Time1:27.90Pace5:51.60 Cumilative:Distance2.436Time15:11.90Pace6:14.34

Leg 3:Distance0.562Time4:35.70Pace8:10.57
Recovery jog.
Leg 4:Distance3.000Time16:38.80Pace5:32.93
Tempo run down the canyon.
Leg 5:Distance2.280Time19:25.40Pace8:31.14
Back to the house.
Leg 6:Distance0.500Time4:30.10Pace9:00.20
With Matthew.
Leg 7:Distance1.500Time13:47.90Pace9:11.93
With Stephen.
Leg 8:Distance2.040Time15:19.30Pace7:30.64
With Joseph and Grant after the General Conference Priesthood Session.

Khaki Crocs 1 Miles: 14.92

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

Sun, Oct 02, 2016

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. Some highlights from both Saturday and Sunday:

When Elder Hales talked about the man that taking care of his wife who had Alzhiemers, including the combing of hair, Sarah said she never wanted to get Alzhiemers implying the horrible results of me combing her hair.

Our son Joseph, who will perhaps will win the family impatience award, the one who I constantly have to teach that running immediately behind somebody can be a position of strength, was the first one to comment on President Uchtdorf's remarks about how we get more impatient with technology the more familiar we become with it.

Elder Anderson mentioned a couple in Ukraine that got to know each other on a bus when Svetlana (which incidentally means "of light") talked to Victor about the Book of Mormon. This reminded me a of Russian comedy "Where is the nofelet?" "nofelet" is a Russian backwards spelling of telephone. In the movie a middle-aged engineer (Pavel) is having a hard time getting married. His cousin, who naturally has a lot of success with women, is teaching him how to flirt and suggests he should use the "nofelet" line. Pavel throughout the movie rejects all of the candidates suggested by his cousin, and thinks the "nofelet" line is stupid. Every day he sees a woman on the bus that he likes but is too shy to approach. He keeps dreaming of marrying her and having eight children. The movie ends with him approaching her with a question about the "nofelet" and receiving a positive response.

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

Mon, Oct 03, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.64	0.00	0.00	0.00	11.64

Fast Running Friend Workout - 2016-10-03 08:15:03
Workout Totals: Distance11.640Time1:34:13.10Pace8:05.66
Usual day, usual distances for the kids. I ran 11.5 miles. Benjamin is feeling better, got up to 10 miles.
Leg 1:Distance0.500Time5:04.70Pace10:09.40
With Matthew.
Leg 2:Distance4.000Time31:18.20Pace7:49.55
With Joseph.
Leg 3:Distance1.020Time8:46.80Pace8:36.47
With Stephen.
Leg 4:Distance2.040Time16:49.70Pace8:14.95
With William, Jacob, and Jenny.
Leg 5:Distance2.040Time16:26.80Pace8:03.73
With Jacob and Jenny.
Leg 6:Distance2.040Time15:46.90Pace7:44.17
With Jenny.

Khaki Crocs 1 Miles: 11.64

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

Tue, Oct 04, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.17	0.00	0.00	1.33	11.50

Fast Running Friend Workout - 2016-10-04 07:55:29
Workout Totals: Distance11.499Time1:31:56.60Pace7:59.75
A short run for the kids (8 for me, 8 for Benjamin) in the morning, and then the cross-country race at night. The distance was 3 K. Times: Benjamin 10:01 myself 10:37 Joseph 11:37 (new course PR of sorts) Jacob 11:56 (also course PR) Jenny 12:38 (course PR, breakthrough race) Julia 13:43 William 14:06 Stephen 16:50 Benjamin felt stronger, but still not 100% - so he took it easy in the middle. Julia also felt better, but still not 100%, so she ran about what I expected her to. Jenny exceeded my expectations - the driver's license (20:00 5 K) has gotten closer. Joseph ran about was I was expecting, and we now have a benchmark comparison of sorts - Benjamin ran 11:32 on a similar course (although we will never know if it was exactly the same length) at the age of 12. Jacob ran a little bit slower, but this can be accounted for by his adding extra distance when dealing with the oncoming traffic of slower runners - at one point the course looped and reversed the direction with faster runners running into the slower ones that were about half a mile behind. William for some reason just could not find the motivation to push. Stephen never cried or had a big mental flop, which resulted in a respectable time.
Leg 1:Distance2.040Time16:19.80Pace8:00.29
With Benjamin and Grant.
Leg 2:Distance6.000Time45:44.70Pace7:37.45
With Benjamin.
Leg 3:Distance0.500Time4:16.80Pace8:33.60
With Matthew.
Leg 4:Distance0.850Time6:51.50Pace8:04.12
At the cross-country race - warmup.
Leg 5:Distance1.889Time16:50.30Pace8:54.83
The race.
Split 1:Distance1.329Time10:37.80Pace7:59.91 Cumilative:Distance1.329Time10:37.80Pace7:59.91
My time.
Split 2:Distance0.000Time0:59.90Pace0:00.00 Cumilative:Distance1.329Time11:37.70Pace8:44.98
Joseph
Split 3:Distance0.000Time0:18.40Pace0:00.00 Cumilative:Distance1.329Time11:56.10Pace8:58.83
Jacob
Split 4:Distance0.070Time0:41.90Pace9:58.57 Cumilative:Distance1.399Time12:38.00Pace9:01.82
Jenny
Split 5:Distance0.120Time1:05.30Pace9:04.17 Cumilative:Distance1.519Time13:43.30Pace9:02.00
Julia
Split 6:Distance0.050Time0:23.00Pace7:40.00 Cumilative:Distance1.569Time14:06.30Pace8:59.39
William
Split 7:Distance0.320Time2:44.00Pace8:32.50 Cumilative:Distance1.889Time16:50.30Pace8:54.83
Stephen

Leg 6:Distance0.220Time1:53.50Pace8:35.91
Cool-down

Saucony Type A Miles: 2.95	Khaki Crocs 1 Miles: 8.54

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

Wed, Oct 05, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.02	0.00	0.00	0.00	9.02

Fast Running Friend Workout - 2016-10-05 09:02:15
Workout Totals: Distance9.020Time1:13:40.50Pace8:10.08
Bella Louise Pachev was born this morning at 3:50 AM officially joining our crew which now consists of Mom, Dad, six boys (Benjamin, Joseph, Jacob, William, Stephen, and Matthew), and four girls (Jenny, Julia, Mary, and Bella). Running-wise, things were a bit crazy but we got the runs done. I did 9 miles total, kids did their usual distances.
Leg 1:Distance1.020Time8:42.50Pace8:32.25
With William and Stephen.
Leg 2:Distance1.000Time7:42.90Pace7:42.90
With William. Maybe Joseph also, do not remember.
Leg 3:Distance0.500Time4:29.20Pace8:58.40
With Matthew, Jenny, and Jacob.
Leg 4:Distance3.500Time29:25.90Pace8:24.54
With Jenny and Jacob.
Leg 5:Distance3.000Time23:20.00Pace7:46.67
With Joseph.

Khaki Crocs 1 Miles: 9.02

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

Comments

From Ryan Hansen on Mon, Oct 10, 2016 at 18:39:33 from 128.103.221.32

Congratulations to you and Sarah on the birth of Bella! I hope mommy and baby are doing well.

From Holt on Mon, Oct 10, 2016 at 19:07:18 from 71.37.78.203

Congrats to you and your fam!

From Ben VanBeekum on Mon, Oct 10, 2016 at 19:27:17 from 199.190.170.30

Congrats Sasha. Hope that Sarah and Bella are doing fantastic.

From Jon on Mon, Oct 10, 2016 at 20:52:11 from 96.33.87.148

Congrats on the addition, Sasha

From steve ash on Tue, Oct 11, 2016 at 09:09:52 from 67.2.59.220

Congratulations Sasha and Sarah on your new arrival:)

From Tom K on Tue, Oct 11, 2016 at 10:40:29 from 66.87.123.244

Congratulations Pachev family!

Thu, Oct 06, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.54	0.00	0.00	0.00	10.54

Fast Running Friend Workout - 2016-10-06 09:23:38
Workout Totals: Distance10.540Time1:26:06.50Pace8:10.18
Usual day, usual distances for everybody.
Leg 1:Distance4.000Time31:53.20Pace7:58.30
I think this was with Jacob.
Leg 2:Distance2.040Time18:58.20Pace9:17.94
With Stephen.
Leg 3:Distance0.500Time4:36.70Pace9:13.40
With Matthew.
Leg 4:Distance3.000Time23:04.80Pace7:41.60
With William and Joseph.
Leg 5:Distance1.000Time7:33.60Pace7:33.60
With Joseph.

Khaki Crocs 1 Miles: 10.54

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

Fri, Oct 07, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	1.00	0.00	10.00

Fast Running Friend Workout - 2016-10-07 09:37:01
Workout Totals: Distance10.000Time1:13:59.90Pace7:23.99
Did mile time trials today. Unfortunately it was windy again. Only William got a PR - 6:30.6 (1:35,1:38,1:41,1:33). Stephen started out OK (1:52), but the lost it running 8:01. Jacob was able to run 83,84, but then ran 86, and did not have a good kick, which gave him only 5:43. Joseph was having an attitude and did not run the time trial. Matthew set a record for 400 without holding the hand - 2:20.9.
Leg 1:Distance0.250Time2:20.90Pace9:23.60
With Matthew, Joseph, Jacob, and William.
Leg 2:Distance1.000Time8:01.40Pace8:01.40
With Stephen.
Leg 3:Distance0.250Time2:22.70Pace9:30.80
With Matthew, Joseph, and Jacob.
Leg 4:Distance1.000Time5:43.00Pace5:43.00
With Jacob.
Leg 5:Distance1.000Time6:30.60Pace6:30.60
With William and Jacob.
Leg 6:Distance1.000Time8:12.90Pace8:12.90
With William, Jacob, and Jenny at home.
Leg 7:Distance0.500Time3:55.00Pace7:50.00
With Jacob and Jenny.
Leg 8:Distance5.000Time36:53.40Pace7:22.68
Alone.

Khaki Crocs 1 Miles: 10.00

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

Sat, Oct 08, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.97	0.00	4.00	0.00	11.97

Fast Running Friend Workout - 2016-10-08 08:34:50
Workout Totals: Distance11.975Time1:28:48.20Pace7:24.94
Benjamin and I did a workout today. Total of 12. A short warm-up, then 4x1 mile down the canyon with a quick 0.125 recovery. The target for me was to start at 5:20 and then try not to bleed too much. For Benjamin 5:00 pace. Recovery target pace was 8:00, so 1 minute. So essentially a 4 mile tempo, but with some mental trickery built-in to try to make the brain believe the body was not quite as tired. Benjamin got 4:58, 50 recovery, then he miscalculated and ran only 0.875 at 4:53 pace, 52 recovery, then 1.125 at 5:05 pace, then I think 56 recovery, and 4:57 for the last mile - total time for 4.375 - 22:37 - which comes out to 5:10 average for everything including the jogging. I did 5:20/52/5:23/55/5:32/1:00/5:34 - total of 24:38, average pace 5:37.8. I was losing steam in the last 0.5. Probably due to some lack of sleep over the last week - I missed pretty much the full night Tue/Wed, then I got up in the middle of the night Wed/Thu and took Bella for a drive. I did make up some via naps and sleeping in, but not enough - so I think that is what I was feeling. All in all it was a decent workout for both of us. Younger kids ran their usual Saturday distances with Jenny and Julia being in charge of the runs.
Leg 1:Distance1.600Time13:17.50Pace8:18.44
Warm-up
Leg 2:Distance4.375Time24:38.20Pace5:37.87
Workout
Split 1:Distance1.000Time5:20.30Pace5:20.30 Cumilative:Distance1.000Time5:20.30Pace5:20.30
Split 2:Distance0.125Time0:52.40Pace6:59.20 Cumilative:Distance1.125Time6:12.70Pace5:31.29
Split 3:Distance1.000Time5:23.10Pace5:23.10 Cumilative:Distance2.125Time11:35.80Pace5:27.44
Split 4:Distance0.125Time0:55.70Pace7:25.60 Cumilative:Distance2.250Time12:31.50Pace5:34.00
Split 5:Distance1.000Time5:32.50Pace5:32.50 Cumilative:Distance3.250Time18:04.00Pace5:33.54
Split 6:Distance0.125Time0:59.90Pace7:59.20 Cumilative:Distance3.375Time19:03.90Pace5:38.93
Split 7:Distance1.000Time5:34.30Pace5:34.30 Cumilative:Distance4.375Time24:38.20Pace5:37.87

Leg 3:Distance3.000Time27:58.20Pace9:19.40
Cool-down to the car.
Leg 4:Distance3.000Time22:54.30Pace7:38.10
More distance at home.

Khaki Crocs 1 Miles: 11.97

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

Sun, Oct 09, 2016

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. Fast Sunday.

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

Mon, Oct 10, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.06	0.00	0.00	0.00	10.06

Fast Running Friend Workout - 2016-10-10 08:41:50
Workout Totals: Distance10.060Time1:19:58.00Pace7:56.94
Usual run, usual distances for the kids.
Leg 1:Distance4.000Time33:25.60Pace8:21.40
With Joseph.
Leg 2:Distance1.020Time8:44.20Pace8:33.92
With Jacob, Stephen and William.
Leg 3:Distance1.000Time7:26.00Pace7:26.00
With William and Jacob.
Leg 4:Distance2.040Time15:49.50Pace7:45.44
With Jenny and Jacob.
Leg 5:Distance0.500Time4:38.30Pace9:16.60
With Matthew.
Leg 6:Distance1.500Time9:54.40Pace6:36.27
Alone.

Khaki Crocs 1 Miles: 10.06

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

Tue, Oct 11, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.79	0.00	0.00	0.87	11.66

Fast Running Friend Workout - 2016-10-11 07:48:39
Workout Totals: Distance11.659Time1:32:18.10Pace7:55.01
Easy runs in the morning, Benjamin and I did 8, Joseph/Jacob/Jenny/Julia 2, William 1, Stephen and Matthew rested. In the evening we ran in the cross-country race. The official distance was 1500 meters, I anticipate it was shorter. I ran a warm-up at a steady pace. It took me 2:03 to run from the start of the 1500 to the start of 1000 going slightly uphill. Then it took me 4:20 to run the 1000 course going slightly downhill. In the race my splits were 1:26/3:19, Benjamin got 1:20/2:57. So I think it would be fair to say this was about 10 seconds short. Our times: Benjamin 4:17 me 4:45 Joseph - officially 5:06, I am suspecting a bit slower, I know they had trouble timing the winner of the heat Jacob - 5:20 - officially 5:24 which I believe is wrong Jenny - 5:43 Julia - 5:56 William - 6:32 - he really did not have it today Stephen - 7:35 Matthew - 10:22 - without holding the hand
Leg 1:Distance2.040Time16:51.30Pace8:15.74
With Grant and Benjamin.
Leg 2:Distance6.000Time45:56.80Pace7:39.47
With Benjamin
Leg 3:Distance1.500Time10:42.90Pace7:08.60
Warm-up before the race.
Leg 4:Distance0.999Time6:21.80Pace6:22.18
The race.
Split 1:Distance0.870Time4:45.60Pace5:28.28 Cumilative:Distance0.870Time4:45.60Pace5:28.28
My time.
Split 2:Distance0.050Time0:58.20Pace19:24.00 Cumilative:Distance0.920Time5:43.80Pace6:13.70
Jenny
Split 3:Distance0.027Time0:13.00Pace8:01.48 Cumilative:Distance0.947Time5:56.80Pace6:16.77
Julia
Split 4:Distance0.052Time0:25.00Pace8:00.77 Cumilative:Distance0.999Time6:21.80Pace6:22.18
Leg reset.

Leg 5:Distance0.150Time1:09.70Pace7:44.67
To the start of Matthew's heat.
Leg 6:Distance0.870Time10:22.10Pace11:55.06
With Matthew.
Leg 7:Distance0.100Time0:53.50Pace8:55.00
Cool-down.

Saucony Type A Miles: 3.66	Khaki Crocs 1 Miles: 8.00

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

Wed, Oct 12, 2016

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 - 2016-10-12 08:38:58
Workout Totals: Distance10.020Time1:20:38.80Pace8:02.91
Usual day, usual distances for the kids.
Leg 1:Distance4.000Time32:35.40Pace8:08.85
With Joseph
Leg 2:Distance1.020Time8:23.50Pace8:13.63
With William and Stephen.
Leg 3:Distance1.000Time7:46.20Pace7:46.20
With William.
Leg 4:Distance4.000Time31:53.70Pace7:58.43
With Jacob. I think we might have had Jenny with us also.

Khaki Crocs 1 Miles: 10.02

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

Thu, Oct 13, 2016

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

Fast Running Friend Workout - 2016-10-13 08:25:46
Workout Totals: Distance10.040Time1:21:26.80Pace8:06.73
Usual runs today.
Leg 1:Distance4.000Time32:11.90Pace8:02.98
With Joseph.
Leg 2:Distance0.500Time4:17.90Pace8:35.80
With Jacob, Julia, Jenny, and Matthew.
Leg 3:Distance0.500Time3:12.30Pace6:24.60
Alone, then joined the crew.
Leg 4:Distance3.000Time24:10.40Pace8:03.47
With Jenny, William, and Jacob.
Leg 5:Distance2.040Time17:34.30Pace8:36.81
With Stephen.

Khaki Crocs 1 Miles: 10.04

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

Fri, Oct 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.78	1.00	0.00	1.00	10.78

Fast Running Friend Workout - 2016-10-14 08:35:05
Workout Totals: Distance10.784Time1:18:03.40Pace7:14.29
Mile time trials today for Grant, Stephen,Joseph, and Jacob. William had sore legs, did not do one. Otherwise usual distances for everybody. First I paced Grant. I was not sure what he was capable of, so I was just pacing him by feel. We ran the first lap in 89, then 91, then somehow 89. So I thought he would have a good shot of breaking 6:00, but he completely fell apart in the last lap running it in 99. That was the strangest mile run I have ever observed. Usually if somebody is feeling that bad, his third lap is much slower than the second. But he still got 6:11 out of it, which is a decent result. Then I paced Stephen with William's help to a new PR of 7:38.7. He opened with 1:48, then 1:58, 1:59, and 1:51 for the last lap. He has gotten tougher mentally over the last couple of months, but still has some maturing to do. He has plenty of time as he just turned 6 in August. Then I paced Joseph and Jacob. They busted out like a bat out of heck and hit the first 209 meters in 40 - so close to 5:00 pace. I have learned from past experience to never slow a fast-starting kid down. Whenever I did it messed with their drive and they underperformed. So I just let them go for it hoping they would slow down at some point because this would be my all out mile right now. At around 300 it became clear that the pace was too fast for Jacob, but Joseph wanted to push, so I had to make a decision on who to pace. Jacob's PR was 5:41 - 12 second improvement from last year. Joseph's 5:38 - only 4 seconds. So I figured Joseph needed my help today more, and went with him. Joseph's laps were 79,83,84,82 - 5:30.9, new PR, 12 second improvement from last year. Jacob paid for the fast start, and also struggled running alone. So he could only manage 5:46.2 today. We will try again next week with me focusing on him this time.
Leg 1:Distance0.248Time2:21.70Pace9:31.37
With Matthew, and everybody else.
Leg 2:Distance0.000Time0:02.10Pace0:00.00
False start.
Leg 3:Distance1.000Time6:11.00Pace6:11.00
With Grant.
Leg 4:Distance1.000Time7:38.70Pace7:38.70
With Stephen and William.
Leg 5:Distance1.000Time5:46.20Pace5:46.20
With Jacob and Joseph.
Split 1:Distance1.000Time5:30.90Pace5:30.90 Cumilative:Distance1.000Time5:30.90Pace5:30.90
Joseph's time.
Split 2:Distance0.000Time0:15.30Pace0:00.00 Cumilative:Distance1.000Time5:46.20Pace5:46.20
Jacob's time.

Leg 6:Distance0.248Time1:37.10Pace6:31.53
William's attempt at 800. I stopped him after the first lap.
Leg 7:Distance0.248Time2:21.60Pace9:30.97
With Matthew, Jacob, Joseph, and William.
Leg 8:Distance2.040Time17:08.60Pace8:24.22
With Joseph and Jacob.
Leg 9:Distance5.000Time34:56.40Pace6:59.28
Alone.

Khaki Crocs 1 Miles: 10.78

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

Sat, Oct 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	4.00	0.00	13.50

Fast Running Friend Workout - 2016-10-15 07:42:31
Workout Totals: Distance13.500Time1:38:41.50Pace7:18.63
Today Benjamin and I did our 4 mile tempo run down the canyon. For both of us it did not go as well as planned. I was hoping to maintain 5:30 pace, but could only do it for the first mile (5:28), and was somewhat close in the last (5:34). In between I ran 5:41,5:47, so 20:30 total with 5:37.5 average. I'll blame it on the lack of sleep combined with being forced by Joseph to run 5:30 on track on Friday as well as speeding over the last 5 miles (7:00 pace on hills is now speeding for me). Benjamin also struggled. His target was 5:00 pace. He ran 5:02,5:06,5:18,5:18 - 20:44, 5:11 average. He said he felt his heart was beating faster than it should have. What is strange is that both of us were exactly 1 second faster than our 4 mile split the fartlek workout last week. We should have been at the very least 20 seconds faster if not the whole 40 as that workout involved running 600 meters at a jogging pace. Younger kids ran their usual distances except for Stephen who stepped on a toy, hurt his foot, and could only run 1 mile today.
Leg 1:Distance1.700Time14:02.30Pace8:15.47
Warm-up.
Leg 2:Distance4.000Time22:30.10Pace5:37.52
Tempo run.
Leg 3:Distance6.300Time48:35.00Pace7:42.70
Distance with Benjamin.
Leg 4:Distance0.500Time4:39.90Pace9:19.80
With Matthew.
Leg 5:Distance1.000Time8:54.20Pace8:54.20
With Stephen.

Khaki Crocs 1 Miles: 13.50

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

Sun, Oct 16, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Oct 17, 2016

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

Fast Running Friend Workout - 2016-10-17 07:41:06
Workout Totals: Distance10.500Time1:16:44.80Pace7:18.55
Ran 10 alone in the morning as I had to take Benjamin to his pre-mission physical. Benjamin ran his usual 10 later in the afternoon. We decided that he should run later because of the weather forecast that predicted rain in the morning but clear skies in the afternoon. Benjamin is sensitive to the rain, catches colds easily, so we try to avoid rain exposure when possible. Matthew got a half-mile record today (holding the hand) - 4:04.1, splits 2:01,2:03. Otherwise usual distances for everybody.
Leg 1:Distance10.000Time1:12:40.70Pace7:16.07
Alone
Leg 2:Distance0.500Time4:04.10Pace8:08.20
With Matthew.

Khaki Crocs 1 Miles: 10.50

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

Tue, Oct 18, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.08	0.00	0.00	1.86	12.94

Fast Running Friend Workout - 2016-10-18 08:18:25
Workout Totals: Distance12.944Time1:35:52.20Pace7:24.39
Mornings runs + cross-country race in the evening. The distance was 3 K, same course. Times: Benjamin 9:53 me 10:30 Joseph 11:20 Jacob 11:37 Jenny 12:31 Julia 12:51 William 13:52 Stephen 16:53 In the warm-up I ran the course in 13:02 hoping to find some marks, but did not find any.
Leg 1:Distance2.040Time16:25.00Pace8:02.84
With Benjamin and Grant.
Leg 2:Distance6.000Time45:15.50Pace7:32.58
With Benjamin.
Leg 3:Distance2.300Time16:13.90Pace7:03.43
Warm-up.
Leg 4:Distance2.484Time16:53.60Pace6:48.05
Race.
Split 1:Distance1.860Time10:30.70Pace5:39.09 Cumilative:Distance1.860Time10:30.70Pace5:39.09
My time.
Split 2:Distance0.000Time0:49.80Pace0:00.00 Cumilative:Distance1.860Time11:20.50Pace6:05.86
Joseph
Split 3:Distance0.000Time0:17.60Pace0:00.00 Cumilative:Distance1.860Time11:38.10Pace6:15.32
Jacob
Split 4:Distance0.113Time0:54.10Pace7:58.76 Cumilative:Distance1.973Time12:32.20Pace6:21.25
Jenny
Split 5:Distance0.041Time0:19.60Pace7:58.05 Cumilative:Distance2.014Time12:51.80Pace6:23.22
Julia
Split 6:Distance0.120Time1:01.00Pace8:28.33 Cumilative:Distance2.134Time13:52.80Pace6:30.25
William
Split 7:Distance0.350Time3:00.80Pace8:36.57 Cumilative:Distance2.484Time16:53.60Pace6:48.05
Stephen

Leg 5:Distance0.120Time1:04.20Pace8:55.00
To the car.

Saucony Type A Miles: 4.90	Khaki Crocs 1 Miles: 8.04

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

Wed, Oct 19, 2016

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 - 2016-10-19 08:53:45
Workout Totals: Distance10.000Time1:19:13.70Pace7:55.37
Usual day. Benjamin ran only 6 today as he felt some hints that he might be getting a cold, other kids ran their usual distances.
Leg 1:Distance4.000Time33:04.80Pace8:16.20
With Joseph
Leg 2:Distance0.500Time4:27.00Pace8:54.00
With Jenny and Matthew
Leg 3:Distance4.000Time30:29.60Pace7:37.40
With Jacob
Leg 4:Distance1.500Time11:12.30Pace7:28.20
Alone

Khaki Crocs 1 Miles: 10.00

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

Thu, Oct 20, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.30	0.00	0.00	0.00	10.30

Fast Running Friend Workout - 2016-10-20 08:25:11
Workout Totals: Distance10.300Time1:21:53.40Pace7:57.03
Did a 3000 time trial with Jenny on the track. She was not 100% today, had some stomach cramps and nausea, but in spite of that she was able to get a small PR of 12:16.3 - splits by K - 3:56, 4:10, 4:10. The stomach cramp in the last lap hit her hard, and she could just barely maintain pace instead of kicking - so that alone probably cost her 5 seconds. Otherwise usual distances for everybody.
Leg 1:Distance0.950Time7:48.10Pace8:12.74
Warm-up with Jenny
Leg 2:Distance1.860Time12:16.30Pace6:35.86
Jenny's time trial.
Leg 3:Distance0.950Time8:49.90Pace9:17.79
Back to the house - with Jenny.
Leg 4:Distance2.040Time18:22.40Pace9:00.39
With Jenny and Stephen
Leg 5:Distance0.500Time4:33.40Pace9:06.80
With Matthew
Leg 6:Distance1.500Time11:26.00Pace7:37.33
With Joseph and Jacob
Leg 7:Distance2.500Time18:37.30Pace7:26.92
With Jacob

Khaki Crocs 1 Miles: 10.30

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

Fri, Oct 21, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	3.00	1.00	10.00

Fast Running Friend Workout - 2016-10-21 07:41:06
Workout Totals: Distance10.000Time1:11:24.90Pace7:08.49
Did a workout with Benjamin. 4 miles down the canyon. His target was to run the first mile in 5:10, then speed up to 5:00. My target was to run the first mile with him, then survive to the finish. My workout went better than I expected. I was able to make it through the first mile in 5:09, then I ran 5:38, 5:36, 5:30 - 21:52 for the whole thing. Wow, sleep and taking it easy on the easy runs makes quite a difference! Benjamin had an interesting run - 5:08,5:12,5:12,4:55 - 20:27. After the first mile he just could not shift gears, and he could not do it after the second either, but was able to kick into gear in the last mile. He told me he thought running the marathon created a fear of 5:00 pace for him, so he just settles into what feels sustainable for a long time and has a hard time breaking out. We will try to attack that. Younger kids ran their usual distances.
Leg 1:Distance1.900Time15:45.50Pace8:17.63
Warm-up.
Leg 2:Distance4.000Time21:52.10Pace5:28.02
Tempo run.
Split 1:Distance1.000Time5:09.10Pace5:09.10 Cumilative:Distance1.000Time5:09.10Pace5:09.10
Split 2:Distance3.000Time16:43.00Pace5:34.33 Cumilative:Distance4.000Time21:52.10Pace5:28.02

Leg 3:Distance4.100Time33:47.30Pace8:14.46
Cool-down.

Khaki Crocs 1 Miles: 10.00

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

Sat, Oct 22, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.49	0.00	3.00	0.50	15.99

Fast Running Friend Workout - 2016-10-22 08:44:30
Workout Totals: Distance15.987Time1:50:57.50Pace6:56.43
Today was the day of time trials on the track. Jacob finally cracked 5:40 in the mile. His time was 5:38.6 - 81,86,86,83 - the balance going towards the tax. This time he was able to handle a fast opening quarter so my pacing mistake did not cost him the record. William was having issues with his legs so I stopped him after 600. Joseph ran a small PR of 2:36.3 in the 800, splits 37,40,39,40. Stephen ran what technically was a small PR of 3:45.9 (800), but it was really an underpeformance as his first and last 400 in the mile produced 3:39. Matthew set a small record in the 400 without holding the hand - 2:19.0. Then I ran 13 alone (except for the first mile), with a 2 mile tempo down the canyon in 11:26 in the middle. Benjamin went to a programming competition in the morning and ran 12.5 in the afternoon with his friend David. Usual Saturday distances for everybody except William - I am putting him on 2 miles a day schedule to let his legs recover.
Leg 1:Distance0.248Time2:24.30Pace9:41.85
With Matthew, and the crew.
Leg 2:Distance1.000Time5:38.60Pace5:38.60
Jacob's mile time trial.
Leg 3:Distance0.375Time2:29.30Pace6:38.13
William's failed mile time trial.
Leg 4:Distance0.496Time2:36.30Pace5:15.12
Joseph's time trial.
Leg 5:Distance0.496Time3:45.90Pace7:35.44
Stephen's time trial.
Leg 6:Distance0.248Time2:19.00Pace9:20.48
With Matthew - new record for not holding the hand.
Leg 7:Distance0.124Time0:47.70Pace6:24.68
With Stephen.
Leg 8:Distance13.000Time1:30:56.40Pace6:59.72
Alone.
Split 1:Distance8.720Time1:03:38.60Pace7:17.91 Cumilative:Distance8.720Time1:03:38.60Pace7:17.91
Split 2:Distance2.000Time11:26.70Pace5:43.35 Cumilative:Distance10.720Time1:15:05.30Pace7:00.27
Tempo down the canyon, splits 5:45,5:41.
Split 3:Distance2.280Time15:51.10Pace6:57.15 Cumilative:Distance13.000Time1:30:56.40Pace6:59.72

Khaki Crocs 1 Miles: 15.98

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

Sun, Oct 23, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Oct 24, 2016

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 - 2016-10-24 08:48:15
Workout Totals: Distance10.020Time1:21:57.30Pace8:10.75
Usual day, usual distances for everybody.
Leg 1:Distance4.000Time32:32.70Pace8:08.18
With Joseph
Leg 2:Distance4.000Time31:56.10Pace7:59.02
With Jacob and Julia.
Leg 3:Distance0.500Time4:41.60Pace9:23.20
With Matthew.
Leg 4:Distance0.500Time3:48.60Pace7:37.20
With William
Leg 5:Distance1.020Time8:58.30Pace8:47.75
With William and Stephen.

Khaki Crocs 1 Miles: 10.02

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

Tue, Oct 25, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.27	2.33	6.00	0.00	14.60

Fast Running Friend Workout - 2016-10-25 08:21:30
Workout Totals: Distance14.600Time1:48:54.10Pace7:27.54
Today Benjamin and I did a workout in the morning - 3x2 miles down the canyon. His target was 5:00 pace, mine 5:30. He did 9:57,10:06,9:57. I got 11:06,11:01,11:03. William, Stephen, Joseph, and Jacob both ran 2 miles in the morning. Matthew did 0.5, Jenny 6, Julia 4. In the evening I took Joseph and Jacob to an informal cross-country race organized by Jim Larkin in the American Fork. The distance was about 2.33, and the course was very challenging - steep hill twice. Another challenge for Joseph and Jacob was that they were wearing spikes, and part of the course was on asphalt. So they had to move to the side of the road and run on grass. I ran it with them. Joseph got 15:41, Jacob 15:53.
Leg 1:Distance1.750Time14:40.80Pace8:23.31
Warm-up.
Leg 2:Distance2.000Time11:06.90Pace5:33.45
First interval.
Leg 3:Distance1.000Time10:12.70Pace10:12.70
Recovery
Leg 4:Distance2.000Time11:01.50Pace5:30.75
Second interval.
Leg 5:Distance1.125Time11:11.20Pace9:56.62
Recovery.
Leg 6:Distance2.000Time11:03.80Pace5:31.90
Third interval.
Leg 7:Distance2.250Time22:54.70Pace10:10.98
Cool-down.
Leg 8:Distance0.120Time0:49.30Pace6:50.83
Brief warmup.
Leg 9:Distance2.355Time15:53.20Pace6:44.76
Jim's race. Paced Joseph.
Split 1:Distance2.330Time15:41.40Pace6:44.03 Cumilative:Distance2.330Time15:41.40Pace6:44.03
Joseph's time.
Split 2:Distance0.025Time0:11.80Pace7:52.00 Cumilative:Distance2.355Time15:53.20Pace6:44.76
Jacob's time.

Saucony Type A Miles: 2.33	Khaki Crocs 1 Miles: 12.27

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

Wed, Oct 26, 2016

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 - 2016-10-26 08:46:45
Workout Totals: Distance8.000Time1:04:09.40Pace8:01.18
Only 8 today for me as I ran quite a bit of distance and speed the day before. Usual distances for everybody otherwise.
Leg 1:Distance4.000Time33:06.40Pace8:16.60
With Joseph.
Leg 2:Distance4.000Time31:03.00Pace7:45.75
With Jacob.

Khaki Crocs 1 Miles: 8.00

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

Thu, Oct 27, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.64	0.00	0.55	0.00	10.19

Fast Running Friend Workout - 2016-10-27 08:44:33
Workout Totals: Distance10.190Time1:22:59.30Pace8:08.65
Usual day, usual distances for the kids.
Leg 1:Distance4.000Time32:52.30Pace8:13.07
With Joseph.
Leg 2:Distance2.040Time18:32.40Pace9:05.29
With Stephen.
Leg 3:Distance1.000Time7:16.70Pace7:16.70
Not sure who this was with.
Leg 4:Distance0.500Time4:21.70Pace8:43.40
With Matthew.
Leg 5:Distance0.500Time3:53.10Pace7:46.20
Not sure.
Leg 6:Distance2.150Time16:03.10Pace7:27.95
With Jenny, except I went a bit further, then turned around and caught up with her.
Split 1:Distance1.150Time9:22.40Pace8:09.04 Cumilative:Distance1.150Time9:22.40Pace8:09.04
Split 2:Distance0.550Time3:06.20Pace5:38.55 Cumilative:Distance1.700Time12:28.60Pace7:20.35
Catching up.
Split 3:Distance0.450Time3:34.50Pace7:56.67 Cumilative:Distance2.150Time16:03.10Pace7:27.95

Khaki Crocs 1 Miles: 10.19

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

Fri, Oct 28, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.05	3.86	0.00	0.00	7.91

Fast Running Friend Workout - 2016-10-28 08:12:05
Workout Totals: Distance7.913Time58:52.00Pace7:26.35
Did a 3000 time trial with Jenny on the track in 12:13.7 (new PR for her), and then 2 mile tempo down the canyon with Jacob in 11:48, a small improvement for him as well. Joseph struggled today, his legs were hurting, so I had him run just 2 miles. Otherwise usual distances for everybody.
Leg 1:Distance0.950Time7:47.00Pace8:11.58
To the track.
Leg 2:Distance1.863Time12:13.70Pace6:33.83
Jenny's time trial.
Leg 3:Distance1.000Time9:01.00Pace9:01.00
Back home.
Leg 4:Distance1.150Time9:47.00Pace8:30.43
Warm-up with Joseph and Jacob.
Leg 5:Distance2.000Time11:48.40Pace5:54.20
Tempo run with Jacob.
Leg 6:Distance0.950Time8:14.90Pace8:40.95
Cool-down with Jacob.

Khaki Crocs 1 Miles: 7.91

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

Sat, Oct 29, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.79	0.00	6.50	0.00	20.29

Fast Running Friend Workout - 2016-10-29 08:49:13
Workout Totals: Distance20.286Time2:37:44.10Pace7:46.53
Usual Saturday runs for the kids. Benjamin and I did the last hard workout prior to the Monumental Half. 6 miles down the canyon. We had to weave through the crowd of Haunted Half runners, so the opening miles were slow, but then both of us were able to speed up. He ran 31:25 starting out at 5:30 pace and finishing at 4:58. I got 34:28 starting out at 5:50 and finishing at 5:37. I also paced Julia in the 800 time trial in 2:51.7 - splits 40, 44, 45, 42. Did a time trial today
Leg 1:Distance3.000Time24:53.50Pace8:17.83
Warm-up.
Leg 2:Distance6.000Time34:28.30Pace5:44.72
Tempo run.
Leg 3:Distance3.050Time29:24.20Pace9:38.43
Cool-down.
Leg 4:Distance1.100Time9:19.10Pace8:28.27
Warm-up with Julia.
Leg 5:Distance0.496Time2:51.70Pace5:46.17
Julia's 800.
Leg 6:Distance0.900Time8:12.90Pace9:07.67
Cool-down with Julia.
Leg 7:Distance0.700Time6:53.80Pace9:51.14
With Julia, Grant, and Matthew.
Leg 8:Distance2.040Time18:07.80Pace8:53.24
With Stephen.
Leg 9:Distance3.000Time23:32.80Pace7:50.93
With William.

Khaki Crocs 1 Miles: 20.28

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

Sun, Oct 30, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Oct 31, 2016

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 - 2016-10-31 08:52:31
Workout Totals: Distance10.000Time1:18:36.90Pace7:51.69
Usual runs today.
Leg 1:Distance4.000Time31:28.30Pace7:52.07
With Joseph.
Leg 2:Distance4.000Time31:46.10Pace7:56.52
With Jacob and Jenny.
Leg 3:Distance1.500Time10:32.90Pace7:01.93
Alone.
Leg 4:Distance0.500Time4:49.60Pace9:39.20
With Matthew.

Khaki Crocs 1 Miles: 10.00

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

Tue, Nov 01, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	2.00	0.00	8.00

Fast Running Friend Workout - 2016-11-01 08:21:55
Workout Totals: Distance8.000Time59:47.10Pace7:28.39
Did a short tempo run - last workout before the half marathon. 2 miles down the canyon. Benjamin got 10:00 (5:03,4:57) - was feeling sluggish. I got 10:52 (5:19,5:33) - felt good in the first mile, then consciously backed off in the second. Total of 8 for me and Benjamin. Usual distances for everybody else.
Leg 1:Distance4.360Time35:12.80Pace8:04.59
Leg 2:Distance2.000Time10:52.70Pace5:26.35
Leg 3:Distance1.640Time13:41.60Pace8:20.98

Khaki Crocs 1 Miles: 8.00

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

Wed, Nov 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	2.00	0.00	0.00	6.10

Fast Running Friend Workout - 2016-11-02 09:04:03
Workout Totals: Distance6.100Time45:54.90Pace7:31.62
Did a 2 mile tempo run with Jacob down the canyon. Joseph's legs were not up to it again. Jacob did not do that well either - first mile was good - 5:53, but then he fell apart and ran 6:01. I think the problem was that we waited too long and Jacob's blood sugar was going down - he was hungry before the start of the run. Benjamin did 6, Joseph 2, usual distances otherwise.
Leg 1:Distance1.150Time9:48.40Pace8:31.65
Warmup with Jacob and Joseph.
Leg 2:Distance2.000Time11:54.90Pace5:57.45
Jacob's tempo run.
Leg 3:Distance0.950Time8:23.50Pace8:50.00
Cool-down with Jacob.
Leg 4:Distance0.500Time4:59.00Pace9:58.00
With Jenny and Matthew.
Leg 5:Distance0.500Time3:51.50Pace7:43.00
With Jenny.
Leg 6:Distance1.000Time6:57.60Pace6:57.60
Alone.

Khaki Crocs 1 Miles: 6.10

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

Thu, Nov 03, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.54	0.00	0.00	0.00	6.54

Fast Running Friend Workout - 2016-11-03 09:08:42
Workout Totals: Distance6.540Time57:25.20Pace8:46.79
6.5 total for me. Tapering for the half marathon. Benjamin did 4. Usual distances for everybody else.
Leg 1:Distance4.000Time34:25.60Pace8:36.40
With Joseph.
Leg 2:Distance2.040Time18:09.30Pace8:53.97
With Stephen.
Leg 3:Distance0.500Time4:50.30Pace9:40.60
With Matthew.

Khaki Crocs 1 Miles: 6.54

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

Fri, Nov 04, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.75	0.00	0.00	0.00	2.75

Fast Running Friend Workout - 2016-11-04 08:39:15
Workout Totals: Distance2.750Time21:16.70Pace7:44.25
Travelling to Indianapolis. Did some random running on the road.
Leg 1:Distance2.750Time21:16.70Pace7:44.25

Khaki Crocs 1 Miles: 2.75

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

Sat, Nov 05, 2016

Race: Monumental Half-Marathon (13.109 Miles) 01:16:24, Place overall: 60, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.60	0.00	13.11	0.00	14.71

Fast Running Friend Workout - 2016-11-05 05:09:36
Workout Totals: Distance14.709Time1:28:39.50Pace6:01.65
Monumental Half Marathon - 1:16:22 (chip time), 1:16:24 gun time, 60th overall, 3rd master ($50). Benjamin ran 1:09:34, 21st overall. I started out strong (5:35 pace for the first 3), but kept losing leg power as I went eventually slowing down to 6:05. I was able to squeeze out 5:52 mile at the end, but that was all I had. In spite of finishing 3rd master I hit a dubious PR for the chick score - 7. This is an odd race - strong open women field but relatively weak men masters. The overall winner (Pius Nyantika) ran 1:03:17. There were a lot of people between 1:07 and 1:10 range, and all the way down below. Even though I kept fading, I was never alone for too long - somebody would catch up and pull me at least for a little bit. Benjamin had a good race. He opened with 5:24, it felt hard, but he did not panic. He shifted gears, and averaged sub-5:20. His official 10 K split was 33:08 (mine 35:20). At 10 K he was in 28th place - he upgraded his position to 21st. Even though I faded a lot in the second half, I ended up losing only one place going from 59th to 60th. A couple of runners faded worse than I did, and a few more DNF'ed. Benjamin's split at 10 miles was 53:17, so his last a bit more than 5 K comes out to 16:17. I am very excited about that. Now I think the next thing we need to figure out is how to bring his 5 K under 15:00. His endurance could improve some, but if all he has got in a 5 K at sea level is 15:28, it would be tough to get anywhere near 1:05. My legs felt like they lacked the strength to keep the pace that felt natural for the cardio. They kept getting weaker and weaker as the race went along. I think the problem is that I have not trained them at that level of muscular exertion. I had the turnover from the downhill tempo runs, but as I learned today, when you go to sea level you need more than turnover to succeed. So my plan is to do shorter repeats alternating up an down, and try to hit target half race pace for the average of the repeats. I think Benjamin could benefit from that as well.
Leg 1:Distance1.000Time7:31.90Pace7:31.90
Warm-up.
Leg 2:Distance13.109Time1:16:23.70Pace5:49.66
Race.
Split 1:Distance1.000Time5:33.40Pace5:33.40 Cumilative:Distance1.000Time5:33.40Pace5:33.40
Split 2:Distance2.000Time11:13.40Pace5:36.70 Cumilative:Distance3.000Time16:46.80Pace5:35.60
Split 3:Distance1.000Time5:48.20Pace5:48.20 Cumilative:Distance4.000Time22:35.00Pace5:38.75
Split 4:Distance1.000Time5:46.10Pace5:46.10 Cumilative:Distance5.000Time28:21.10Pace5:40.22
Split 5:Distance1.000Time5:46.00Pace5:46.00 Cumilative:Distance6.000Time34:07.10Pace5:41.18
Split 6:Distance1.000Time5:47.40Pace5:47.40 Cumilative:Distance7.000Time39:54.50Pace5:42.07
Split 7:Distance1.000Time5:55.40Pace5:55.40 Cumilative:Distance8.000Time45:49.90Pace5:43.74
Split 8:Distance1.000Time5:58.60Pace5:58.60 Cumilative:Distance9.000Time51:48.50Pace5:45.39
Split 9:Distance1.000Time5:57.30Pace5:57.30 Cumilative:Distance10.000Time57:45.80Pace5:46.58
Split 10:Distance1.000Time6:01.10Pace6:01.10 Cumilative:Distance11.000Time1:03:46.90Pace5:47.90
Split 11:Distance1.000Time6:05.70Pace6:05.70 Cumilative:Distance12.000Time1:09:52.60Pace5:49.38
Split 12:Distance1.000Time5:52.50Pace5:52.50 Cumilative:Distance13.000Time1:15:45.10Pace5:49.62
Split 13:Distance0.109Time0:38.60Pace5:54.13 Cumilative:Distance13.109Time1:16:23.70Pace5:49.66

Leg 3:Distance0.600Time4:43.90Pace7:53.17
Cool-down.

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

Sun, Nov 06, 2016

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. Still in Indianapolis. Went to church there with Benjamin and my mom's friend Nina that we stayed with. Benjamin got a lot of Russian speaking practice with Nina.

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

Mon, Nov 07, 2016

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 - 2016-11-07 06:39:44
Workout Totals: Distance8.000Time1:01:41.00Pace7:42.62

Leg 1:Distance8.000Time1:01:41.00Pace7:42.62
7 on the trail in Indianapolis, 1 more in Las Vegas to the parking lot from the terminal.

Khaki Crocs 1 Miles: 8.00

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

Tue, Nov 08, 2016

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

Fast Running Friend Workout - 2016-11-08 07:46:18
Workout Totals: Distance10.040Time1:20:04.00Pace7:58.49
Usual day, usual distances for everybody.
Leg 1:Distance4.000Time31:28.30Pace7:52.07
With Joseph.
Leg 2:Distance2.040Time17:41.00Pace8:40.10
With Stephen.
Leg 3:Distance4.000Time30:54.70Pace7:43.68
With Jacob.

Khaki Crocs 1 Miles: 10.04

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

Wed, Nov 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.54	0.00	0.00	0.00	10.54

Fast Running Friend Workout - 2016-11-09 08:31:10
Workout Totals: Distance10.540Time1:26:45.80Pace8:13.91
Usual day, 10.5 for me, usual distances for everybody else.
Leg 1:Distance4.000Time31:38.90Pace7:54.73
With Jacob.
Leg 2:Distance4.000Time33:04.30Pace8:16.07
With Joseph.
Leg 3:Distance2.040Time17:01.30Pace8:20.64
With William.
Leg 4:Distance0.500Time5:01.30Pace10:02.60
With Matthew.

Khaki Crocs 1 Miles: 10.54

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

Thu, Nov 10, 2016

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 - 2016-11-10 08:34:07
Workout Totals: Distance10.000Time1:19:31.40Pace7:57.14
Usual day, regular runs.
Leg 1:Distance4.000Time32:37.80Pace8:09.45
With Joseph.
Leg 2:Distance4.000Time31:13.80Pace7:48.45
With Jacob.
Leg 3:Distance1.500Time11:20.90Pace7:33.93
Alone.
Leg 4:Distance0.500Time4:18.90Pace8:37.80
With Matthew.

Khaki Crocs 1 Miles: 10.00

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

Fri, Nov 11, 2016

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

Fast Running Friend Workout - 2016-11-11 08:35:00
Workout Totals: Distance10.120Time1:21:40.90Pace8:04.28
Taper before the cross-country championship for the kids. Total of 10 for me and Benjamin.
Leg 1:Distance2.040Time16:10.10Pace7:55.54
With Jacob.
Leg 2:Distance2.040Time16:10.30Pace7:55.64
With Joseph.
Leg 3:Distance2.040Time17:08.30Pace8:24.07
With William.
Leg 4:Distance1.000Time8:30.90Pace8:30.90
With Stephen.
Leg 5:Distance0.500Time4:47.90Pace9:35.80
With Matthew.
Leg 6:Distance2.500Time18:53.40Pace7:33.36
Alone.

Khaki Crocs 1 Miles: 10.12

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

Sat, Nov 12, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.10	0.00	0.00	3.11	15.21

Fast Running Friend Workout - 2016-11-12 07:26:38
Workout Totals: Distance15.207Time2:19:56.40Pace9:12.14
Cross-country championship today. Results: 5 K: Benjamin 16:32 1st (17-18) Jenny 20:50 2nd (15-16) me 18:29 - the only adult participant 4 K: Julia 19:07 5th, (13-14) 3 K: Joseph 11:18, 4th, (11-12) Jacob 11:29, 2nd (9-10) 2 K: William 8:51, 2nd, (7-8) Stephen 10:16 Benjamin and I ran 8 miles in the morning. We were going to take this as a fun race, but somehow both of us got good results. I ran 14 seconds faster than last year, Benjamin improved his time by 27 seconds in spite of being ahead by 59 seconds of the next competitor and running in Crocs (he could not find his racing flats) which makes things slower in cross country. For a comparison, Riley ran 16:15 last year, Jake 16:20. So maybe we should say this is at least 1 minute slower than Draper Days. If so, this would indicate a 5 K speed breakthrough for Benjamin that for some reason is not coming out in workouts. Almost makes me wonder if the course was short, but at the same time I felt my effort was cardio-taxed, I always had someone to run with, and generally felt I put in a solid quality effort. Benjamin also felt like his legs were working and his cardio as well unlike in his 15:56 Draper Days or 15:28 San Francisco track 5 K, so I am willing to believe he ran something that was in the 15:30 range quality in Draper Days and around 15:00-15:05 on the track. I was impressed with Jacob and Joseph's performances. They have struggled in workouts lately, so I was not expecting anything spectacular in the race. But they both ran PRs - Jacob improved by 8 seconds, and Joseph improved by 2 seconds.
Leg 1:Distance8.000Time1:00:57.30Pace7:37.16
Morning run with Benjamin.
Leg 2:Distance0.500Time10:16.50Pace20:33.00
William and Stephen's race - ran around cheering.
Split 1:Distance0.500Time8:51.50Pace17:43.00 Cumilative:Distance0.500Time8:51.50Pace17:43.00
Split 2:Distance0.000Time1:25.00Pace0:00.00 Cumilative:Distance0.500Time10:16.50Pace20:33.00

Leg 3:Distance0.800Time11:29.70Pace14:22.12
Jacob's race - cheering.
Leg 4:Distance0.800Time11:18.40Pace14:08.00
Joseph's race - cheering.
Leg 5:Distance1.500Time19:07.90Pace12:45.27
Julia's race - cheering.
Leg 6:Distance3.107Time21:51.00Pace7:01.95
My own and Jenny's race.
Split 1:Distance3.107Time18:29.00Pace5:56.94 Cumilative:Distance3.107Time18:29.00Pace5:56.94
My time.
Split 2:Distance0.000Time3:22.00Pace0:00.00 Cumilative:Distance3.107Time21:51.00Pace7:01.95
Jenny's time.

Leg 7:Distance0.500Time4:55.60Pace9:51.20
With Matthew.

Saucony Type A Miles: 7.24	Khaki Crocs 1 Miles: 8.00

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

Sun, Nov 13, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Nov 14, 2016

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

Fast Running Friend Workout - 2016-11-14 08:34:24
Workout Totals: Distance10.040Time1:24:18.00Pace8:23.78
Joseph had a cold, did only 3 today. William hurt his foot and did not run. Otherwise usual distances for everybody.
Leg 1:Distance4.000Time32:37.60Pace8:09.40
With Jacob.
Leg 2:Distance3.000Time25:16.70Pace8:25.57
With Joseph.
Leg 3:Distance2.040Time17:31.40Pace8:35.39
With William.
Leg 4:Distance0.500Time3:40.80Pace7:21.60
Alone.
Leg 5:Distance0.500Time5:11.50Pace10:23.00
With Matthew.

Khaki Crocs 1 Miles: 10.04

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

Tue, Nov 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.96	0.00	6.00	0.00	12.96

Fast Running Friend Workout - 2016-11-15 07:51:02
Workout Totals: Distance12.960Time1:36:27.10Pace7:26.54
Benjamin and I did a workout today. 6x1 mile alternating up/down in the canyon with 0.25 mile recovery jog. The recovery between 3rd and 4th repeat was longer because both of us needed to visit the bathroom. My times were 5:56.3, 5:28.5, 6:11.2, 5:24.9, 6:08.9, 5:23.9. Benjamin got 5:35, 4:55, 5:31, 4:55, 5:31, 4:45. The purpose of the workout was to practice sea-level speeds on no-net-downhill terrain. Younger kids ran their usual distances except for William who hurt his foot and ran only 1 mile, and Joseph who ran only 3 recovering from the cold.
Leg 1:Distance2.280Time18:08.70Pace7:57.50
Warm-up with Benjamin.
Leg 2:Distance7.400Time49:01.80Pace6:37.54
Workout - 6x1 mile alternative up/down.
Split 1:Distance1.000Time5:56.30Pace5:56.30 Cumilative:Distance1.000Time5:56.30Pace5:56.30
Split 2:Distance0.250Time2:37.10Pace10:28.40 Cumilative:Distance1.250Time8:33.40Pace6:50.72
Split 3:Distance1.000Time5:28.50Pace5:28.50 Cumilative:Distance2.250Time14:01.90Pace6:14.18
Split 4:Distance0.250Time2:36.00Pace10:24.00 Cumilative:Distance2.500Time16:37.90Pace6:39.16
Split 5:Distance1.000Time6:11.20Pace6:11.20 Cumilative:Distance3.500Time22:49.10Pace6:31.17
Split 6:Distance0.400Time4:01.40Pace10:03.50 Cumilative:Distance3.900Time26:50.50Pace6:52.95
Split 7:Distance1.000Time5:24.90Pace5:24.90 Cumilative:Distance4.900Time32:15.40Pace6:34.98
Split 8:Distance0.250Time2:42.70Pace10:50.80 Cumilative:Distance5.150Time34:58.10Pace6:47.40
Split 9:Distance1.000Time6:08.90Pace6:08.90 Cumilative:Distance6.150Time41:07.00Pace6:41.14
Split 10:Distance0.250Time2:30.90Pace10:03.60 Cumilative:Distance6.400Time43:37.90Pace6:49.05
Split 11:Distance1.000Time5:23.90Pace5:23.90 Cumilative:Distance7.400Time49:01.80Pace6:37.54

Leg 3:Distance2.280Time20:38.80Pace9:03.33
Cool-down.
Leg 4:Distance1.000Time8:37.80Pace8:37.80
With William and Jacob.

Khaki Crocs 1 Miles: 12.96

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

Wed, Nov 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	2.00	0.00	0.00	12.10

Fast Running Friend Workout - 2016-11-16 08:44:47
Workout Totals: Distance12.100Time1:33:22.30Pace7:43.00
Usual distances for everybody. Jacob did a 2 mile tempo run down the canyon. He struggled today for some reason. His first mile was decent - 5:55, but then he fell apart and ran 6:05. I think it is psychological - he is starting to be afraid of that course. We need to think of something different.
Leg 1:Distance1.150Time10:04.20Pace8:45.39
Warm-up with Jacob.
Leg 2:Distance2.000Time12:00.90Pace6:00.45
Jacob's tempo run.
Leg 3:Distance0.950Time8:17.50Pace8:43.68
Cool-down with Jacob.
Leg 4:Distance4.000Time31:22.10Pace7:50.52
With Jenny.
Leg 5:Distance4.000Time31:37.60Pace7:54.40
With Joseph.

Khaki Crocs 1 Miles: 12.10

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

Thu, Nov 17, 2016

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

Fast Running Friend Workout - 2016-11-17 08:30:12
Workout Totals: Distance10.040Time1:22:29.20Pace8:12.95
Usual day, usual distances, except Matthew had a cough and did not run.
Leg 1:Distance4.000Time32:44.40Pace8:11.10
With Joseph.
Leg 2:Distance2.040Time18:26.70Pace9:02.50
With Stephen.
Leg 3:Distance4.000Time31:18.10Pace7:49.52
With Jenny and Jacob.

Khaki Crocs 1 Miles: 10.04

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

Fri, Nov 18, 2016

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 - 2016-11-18 15:46:48
Workout Totals: Distance10.000Time1:13:56.40Pace7:23.64
Usual day, usual distances. Matthew had a cough and did not run.
Leg 1:Distance4.000Time31:00.10Pace7:45.02
With Joseph.
Leg 2:Distance6.000Time42:56.30Pace7:09.38
Alone.

Khaki Crocs 1 Miles: 10.00

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

Sat, Nov 19, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.38	0.00	1.86	4.00	17.24

Fast Running Friend Workout - 2016-11-19 08:30:32
Workout Totals: Distance17.242Time2:11:31.70Pace7:37.70
Did 16x0.25 in the canyon with Benjamin alternating up and down with 0.125 recovery. My ups were around 81, downs around 74-75. Benjamin was around 76 on the up and 67-68 on the down. On the last two Benjamin did 61 down and 66 up. I only pushed the last up - 77. Then I also did 3x1000 with 400 recovery with Joseph and Jacob. William did 3x400 trying to keep up with us, but he succeeded only on the second interval. Jacob got 3:40,3:38,3:35. Joseph - 3:39, 3:36, 3:33. Stephen ran a bit more than 2 miles total with 400 on the track in 1:37.6 - new PR. Other kids ran their usual distances.
Leg 1:Distance3.500Time27:28.70Pace7:51.06
Warm-up with Benjamin.
Leg 2:Distance5.875Time41:30.70Pace7:03.95
The workout - 16x0.25.
Split 1:Distance0.250Time1:14.30Pace4:57.20 Cumilative:Distance0.250Time1:14.30Pace4:57.20
Split 2:Distance0.125Time1:10.10Pace9:20.80 Cumilative:Distance0.375Time2:24.40Pace6:25.07
Split 3:Distance0.250Time1:21.00Pace5:24.00 Cumilative:Distance0.625Time3:45.40Pace6:00.64
Split 4:Distance0.125Time1:11.70Pace9:33.60 Cumilative:Distance0.750Time4:57.10Pace6:36.13
Split 5:Distance0.250Time1:14.70Pace4:58.80 Cumilative:Distance1.000Time6:11.80Pace6:11.80
Split 6:Distance0.125Time1:23.80Pace11:10.40 Cumilative:Distance1.125Time7:35.60Pace6:44.98
Split 7:Distance0.250Time1:20.30Pace5:21.20 Cumilative:Distance1.375Time8:55.90Pace6:29.75
Split 8:Distance0.125Time1:19.30Pace10:34.40 Cumilative:Distance1.500Time10:15.20Pace6:50.13
Split 9:Distance0.250Time1:14.80Pace4:59.20 Cumilative:Distance1.750Time11:30.00Pace6:34.29
Split 10:Distance0.125Time1:22.40Pace10:59.20 Cumilative:Distance1.875Time12:52.40Pace6:51.95
Split 11:Distance0.250Time1:21.90Pace5:27.60 Cumilative:Distance2.125Time14:14.30Pace6:42.02
Split 12:Distance0.125Time1:21.50Pace10:52.00 Cumilative:Distance2.250Time15:35.80Pace6:55.91
Split 13:Distance0.250Time1:14.50Pace4:58.00 Cumilative:Distance2.500Time16:50.30Pace6:44.12
Split 14:Distance0.125Time1:24.10Pace11:12.80 Cumilative:Distance2.625Time18:14.40Pace6:56.91
Split 15:Distance0.250Time1:21.10Pace5:24.40 Cumilative:Distance2.875Time19:35.50Pace6:48.87
Split 16:Distance0.125Time1:25.80Pace11:26.40 Cumilative:Distance3.000Time21:01.30Pace7:00.43
Split 17:Distance0.250Time1:15.20Pace5:00.80 Cumilative:Distance3.250Time22:16.50Pace6:51.23
Split 18:Distance0.125Time1:29.40Pace11:55.20 Cumilative:Distance3.375Time23:45.90Pace7:02.49
Split 19:Distance0.250Time1:21.40Pace5:25.60 Cumilative:Distance3.625Time25:07.30Pace6:55.81
Split 20:Distance0.125Time1:26.00Pace11:28.00 Cumilative:Distance3.750Time26:33.30Pace7:04.88
Split 21:Distance0.250Time1:14.50Pace4:58.00 Cumilative:Distance4.000Time27:47.80Pace6:56.95
Split 22:Distance0.125Time1:25.90Pace11:27.20 Cumilative:Distance4.125Time29:13.70Pace7:05.14
Split 23:Distance0.250Time1:21.90Pace5:27.60 Cumilative:Distance4.375Time30:35.60Pace6:59.57
Split 24:Distance0.125Time1:27.70Pace11:41.60 Cumilative:Distance4.500Time32:03.30Pace7:07.40
Split 25:Distance0.250Time1:15.30Pace5:01.20 Cumilative:Distance4.750Time33:18.60Pace7:00.76
Split 26:Distance0.125Time1:21.80Pace10:54.40 Cumilative:Distance4.875Time34:40.40Pace7:06.75
Split 27:Distance0.250Time1:20.10Pace5:20.40 Cumilative:Distance5.125Time36:00.50Pace7:01.56
Split 28:Distance0.125Time1:29.20Pace11:53.60 Cumilative:Distance5.250Time37:29.70Pace7:08.51
Split 29:Distance0.250Time1:15.20Pace5:00.80 Cumilative:Distance5.500Time38:44.90Pace7:02.71
Split 30:Distance0.125Time1:28.60Pace11:48.80 Cumilative:Distance5.625Time40:13.50Pace7:09.07
Split 31:Distance0.250Time1:17.20Pace5:08.80 Cumilative:Distance5.875Time41:30.70Pace7:03.95

Leg 3:Distance3.280Time25:50.00Pace7:52.56
Cool-down with Benjamin, Jenny joined us for the last 2.5.
Leg 4:Distance0.930Time7:55.30Pace8:31.08
To the track with the gang of little boys.
Leg 5:Distance2.359Time17:33.30Pace7:26.50
Workout with Joseph and Jacob (William running 400s).
Split 1:Distance0.621Time3:40.30Pace5:54.75 Cumilative:Distance0.621Time3:40.30Pace5:54.75
Split 2:Distance0.248Time3:15.90Pace13:09.92 Cumilative:Distance0.869Time6:56.20Pace7:58.94
Split 3:Distance0.621Time3:38.30Pace5:51.53 Cumilative:Distance1.490Time10:34.50Pace7:05.84
Split 4:Distance0.248Time3:23.30Pace13:39.76 Cumilative:Distance1.738Time13:57.80Pace8:02.05
Split 5:Distance0.621Time3:35.50Pace5:47.02 Cumilative:Distance2.359Time17:33.30Pace7:26.50
Split 6:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance2.359Time17:33.30Pace7:26.50

Leg 6:Distance0.248Time1:37.60Pace6:33.55
With Stephen, Joseph, and Jacob - Stephen's PR.
Leg 7:Distance1.050Time9:36.10Pace9:08.67
Back to the house with the gang.

Khaki Crocs 1 Miles: 17.24

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

Sun, Nov 20, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Nov 21, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.66	0.00	0.00	0.00	10.66

Fast Running Friend Workout - 2016-11-21 10:23:32
Workout Totals: Distance10.664Time1:25:51.40Pace8:03.06
Usual day. I think it might be time to start taking Mary on regular runs.
Leg 1:Distance0.062Time1:05.10Pace17:28.31
With Mary.
Leg 2:Distance0.062Time0:56.00Pace15:01.77
With Mary.
Leg 3:Distance4.000Time31:48.60Pace7:57.15
With Joseph.
Leg 4:Distance4.000Time30:38.40Pace7:39.60
With Jacob.
Leg 5:Distance2.040Time16:20.80Pace8:00.78
With William.
Leg 6:Distance0.500Time5:02.50Pace10:05.00
With Matthew and Jenny.

Khaki Crocs 1 Miles: 10.66

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

Tue, Nov 22, 2016

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 - 2016-11-22 07:55:32
Workout Totals: Distance10.000Time1:13:32.80Pace7:21.28
I had to get to a work meeting, so I ran 10 alone. Kids ran their usual distances, except I had Benjamin run only 6 as he felt he might be getting an injury.
Leg 1:Distance10.000Time1:13:32.80Pace7:21.28

Khaki Crocs 1 Miles: 10.00

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

Wed, Nov 23, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.20	0.00	0.00	0.00	8.20

Fast Running Friend Workout - 2016-11-23 08:28:15
Workout Totals: Distance8.204Time1:07:19.60Pace8:12.38
8 total, a little rest before the Earn Your Turkey 4 mile race. Kids ran reduced distances - 2 for Joseph and Jacob, 1 for William. Stephen and Matthew ran regular distances. 2 for Julia, 3 for Jenny. Mary did 2x100. Benjamin did 6.
Leg 1:Distance2.040Time15:54.40Pace7:47.84
With Benjamin and Jacob.
Leg 2:Distance2.040Time16:55.60Pace8:17.84
With Benjamin and Joseph.
Leg 3:Distance1.000Time7:59.40Pace7:59.40
Just with Benjamin.
Leg 4:Distance1.000Time8:33.90Pace8:33.90
With William, Benjamin, and Stephen.
Leg 5:Distance1.500Time11:10.90Pace7:27.27
Alone.
Leg 6:Distance0.500Time4:52.00Pace9:44.00
With Matthew.
Leg 7:Distance0.062Time0:55.50Pace14:53.72
With Mary.
Leg 8:Distance0.062Time0:57.90Pace15:32.37
With Mary.

Khaki Crocs 1 Miles: 8.20

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

Thu, Nov 24, 2016

Race: Orem Earn Your Turkey (3.95 Miles) 00:22:48, Place overall: 8, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.33	0.00	4.95	0.00	11.28

Fast Running Friend Workout - 2016-11-24 07:14:42
Workout Totals: Distance11.278Time1:23:47.40Pace7:25.77
Earn Your Turkey "4" miler (really 3.95), official chip time 22:48, official gun time completely wrong , on my watch 22:49.9, 8th overall, 3rd master, but got my turkey because Scott Keate (20:06, 1st) and Matt Poulsen (21:08, 4th) made top 5. I did not get beat by anybody older than me, but I was close - I only passed Dave Taylor at around 2.6 mark and did not gap him by much - he ran 22:55. I also did not get chicked, although that appeared to be in question because Heidi Sumsion was with me at 1 mile and looked strong. She ended up with 23:25. The temperature was 28 F for the adult race, and got maybe to 30 F for the kids races. So we wore long pants, which made things slower. But fortunately no major wind, so the times were not too slow. Overall we set our turkey record today earning 10 - 2 from overall placings, 7 from age division wins, and 1 from the largest immediate family award (11 people in the race, everybody except Bella ran). Sarah ran 37:01 finishing 4th in the 40-44 age division. This is a very good result for her. She has never been this fast before with a 7 week old baby. Benjamin got second place with 20:14. He and Scott broke away from Matt Poulsen and Nate Hornok after about the first mile, and fought it out until 3.5. Then Scott made a move that Benjamin could not match and ended up 8 seconds ahead. Jenny scored her first podium finish in this race with 26:33 (5th place overall). This converts to 20:37 5 K (using Runworks Calculator), so she is getting closer to qualifying for a driver's license (her standard is 20:00 5 K on a certified non-aided course). Julia won the 12-14 age division with 28:56. Joseph won the 11-12 age division mile with 5:34 officially, 5:33 on Benjamin's watch. Jacob won the 9-10 age division mile with 5:49 officially, 5:48.8 on my watch. Joseph did not take the lead until 300 meters into the race, Jacob did not pass the second place in the 11-12 age division until about 500, but in the end Joseph was 50 seconds ahead, and Jacob 35 seconds. I was not expecting that - I thought maybe Jacob would be 15-20 seconds ahead or so as that kid was quite strong in the opening quarter. Joseph's last 400 was around 80 seconds, Jacob's 85. Benjamin was the rabbit in the mile, I ran with Jacob. I was pleased to see that Joseph had good judgement and paced himself correctly even though he had no pacing guide for the first 300 meters. William won the 7-8 age division 800 in 3:04, new PR. He opened with 87, then closed in 97. I would have been happier if the closing 97 was 93 or faster, but still this is a lot of progress for William. Stephen had a breakthrough race. He finally capitalized on his 400 speed and was able to use in the 800. He ran 3:29 winning the 5-6 age division. In fact, he finished 3rd in the entire heat, only 2 seconds back from the second place in the 7-8 age division. His splits were also respectable - 46, 51, 54, 54 - considering that he ran a 200 PR, then repeated a 400 PR, and then still ran the pace faster than his earlier 800 PR from 400 to the finish. He is finally beginning to develop some mental toughness. We should not that in our family he has a reputation for being a couch potato - he can eat an infinite amount of snacks finding the in the strangest places and watch an infinite amount of movies. Matthew won the 3-4 age division 400 meter run in 2:09. Jenny held his hand. He stopped after the first 200 being confused and scared of the road - thinking the cars were going to drive on it and get him, a bunch of kids passed him, but then Jenny talked some reason into him and he got going, passed them all, and won the race. Mary took 2nd place in the 100 meter 0-2 age division race with 1:01. She was the only kid from our family that did not win a turkey. We have not yet trained her on a regular basis. Part of the problem was that she did not quite understand it was a race - a common problem in that age division.
Leg 1:Distance1.686Time13:29.30Pace8:00.01
Warm-up.
Leg 2:Distance5.450Time37:08.90Pace6:48.97
The race.
Split 1:Distance3.950Time22:49.90Pace5:46.81 Cumilative:Distance3.950Time22:49.90Pace5:46.81
My time.
Split 2:Distance1.500Time14:19.00Pace9:32.67 Cumilative:Distance5.450Time37:08.90Pace6:48.97
Ran back to Sarah and finished with her.

Leg 3:Distance0.062Time1:01.20Pace16:27.10
Mary's 100.
Leg 4:Distance0.248Time2:09.00Pace8:40.16
Matthew's 400.
Leg 5:Distance0.496Time3:29.10Pace7:01.57
Stephen's 800.
Leg 6:Distance1.000Time5:48.80Pace5:48.80
Jacob's mile.
Leg 7:Distance0.124Time0:59.60Pace8:00.65
Jogging.
Leg 8:Distance0.172Time1:22.60Pace8:00.23
Jogging.
Leg 9:Distance2.040Time18:18.90Pace8:58.68
With Benjamin - his hip adductor was hurting, so we ran 9:00 pace.

Khaki Crocs 1 Miles: 11.28

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

Comments

From Burt on Thu, Nov 24, 2016 at 17:00:14 from 70.34.10.188

The Pachev family does it again. Nice job, guys.

From Tom K on Thu, Dec 01, 2016 at 17:32:24 from 73.91.1.43

I look forward to this race report every year! Pachev family gets all the turkeys! You earned them! Great work!

From allie on Fri, Dec 02, 2016 at 10:26:40 from 71.56.28.146

10 turkeys! i hope you have a huge freezer. :)

congrats to team pachev.

From Sasha Pachev on Fri, Dec 02, 2016 at 13:33:23 from 72.250.218.114

Tom, Burt, Allie - thanks. Allie - fortunately most of those turkeys were given in the form of a certificate.

Fri, Nov 25, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.31	0.00	0.06	0.25	10.62

Fast Running Friend Workout - 2016-11-25 09:02:32
Workout Totals: Distance10.620Time1:24:34.60Pace7:57.83
Usual runs with some exceptions. Benjamin did only 6 as his muscles were tight and sore from the race. Matthew did 400 on the track. Jacob added 100 (15.5) + 200 (33.3) on the track. William did 18.6 100 in addition to his regular run. Stephen added 21.4 100.
Leg 1:Distance4.000Time32:53.60Pace8:13.40
With Joseph. His legs were hurting.
Leg 2:Distance4.000Time30:32.50Pace7:38.12
With Jacob.
Leg 3:Distance1.000Time8:26.00Pace8:26.00
With William and Stephen.
Leg 4:Distance1.000Time7:49.50Pace7:49.50
With William.
Leg 5:Distance0.248Time2:22.40Pace9:34.19
With Matthew on the track.
Leg 6:Distance0.062Time0:21.40Pace5:45.16
Stephen's 100.
Leg 7:Distance0.062Time0:15.50Pace4:10.00
Jacob's 100.
Leg 8:Distance0.062Time0:18.60Pace5:00.00
William's 100.
Leg 9:Distance0.124Time0:33.30Pace4:28.55
Jacob's 200.
Leg 10:Distance0.062Time1:01.80Pace16:36.77
Mary's 100.

Khaki Crocs 1 Miles: 10.62

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

Sat, Nov 26, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.44	0.00	2.25	1.31	16.00

Fast Running Friend Workout - 2016-11-26 09:41:06
Workout Totals: Distance15.998Time2:01:33.40Pace7:35.89
Did a workout with Benjamin. 3 miles down the canyon alternating tempo 0.75 with hard 0.25. Total time was 16:44 (4:23, 77.8, 4:15, 76.4, 4:19, 72.3). Benjamin had some muscle tightness, so we stopped for him to stretch after the first mile. I was happy to be able to kick in 72. Then I went to the track with Joseph, Jacob, and Julia. Jacob had sore hamstrings, so he just jogged. Joseph ran a PR in 400 - 70.6 (with me pacing), then served as a rabbit for Julia running 100 in 15.9 and 200 in 34.7. Julia got 17.6 in 100 and then did 2x200 in 37.2, 37.3. I ran 100 and the first 200 with Joseph, and then paced Julia in the last 200. Joseph did a total of 4, otherwise the kids ran their usual distances.
Leg 1:Distance5.600Time44:43.00Pace7:59.11
With Benjamin.
Leg 2:Distance3.000Time16:44.50Pace5:34.83
Fartlek with Benjamin down the canyon.
Split 1:Distance0.750Time4:23.30Pace5:51.07 Cumilative:Distance0.750Time4:23.30Pace5:51.07
Split 2:Distance0.250Time1:17.80Pace5:11.20 Cumilative:Distance1.000Time5:41.10Pace5:41.10
Split 3:Distance0.750Time4:15.00Pace5:40.00 Cumilative:Distance1.750Time9:56.10Pace5:40.63
Split 4:Distance0.250Time1:16.40Pace5:05.60 Cumilative:Distance2.000Time11:12.50Pace5:36.25
Split 5:Distance0.750Time4:19.70Pace5:46.27 Cumilative:Distance2.750Time15:32.20Pace5:38.98
Split 6:Distance0.250Time1:12.30Pace4:49.20 Cumilative:Distance3.000Time16:44.50Pace5:34.83

Leg 3:Distance2.280Time18:22.80Pace8:03.68
Back to the house with Benjamin.
Leg 4:Distance1.050Time8:48.10Pace8:22.95
With Joseph, Jacob, and Julia to the track.
Leg 5:Distance0.248Time1:10.60Pace4:44.68
Joseph's 400.
Leg 6:Distance0.062Time0:17.60Pace4:43.87
100 with Joseph and Julia.
Split 1:Distance0.062Time0:15.90Pace4:16.45 Cumilative:Distance0.062Time0:15.90Pace4:16.45
Joseph
Split 2:Distance0.000Time0:01.70Pace0:00.00 Cumilative:Distance0.062Time0:17.60Pace4:43.87
Julia.

Leg 7:Distance0.124Time0:37.20Pace5:00.00
200 with Joseph and Julia.
Split 1:Distance0.124Time0:34.70Pace4:39.84 Cumilative:Distance0.124Time0:34.70Pace4:39.84
Joseph
Split 2:Distance0.000Time0:02.50Pace0:00.00 Cumilative:Distance0.124Time0:37.20Pace5:00.00
Julia

Leg 8:Distance0.124Time0:37.30Pace5:00.81
200 with Julia.
Leg 9:Distance1.000Time9:10.70Pace9:10.70
Back to the house.
Leg 10:Distance2.510Time21:01.60Pace8:22.63
Joseph did 1, Julia 2.5.
Split 1:Distance1.000Time8:37.00Pace8:37.00 Cumilative:Distance1.000Time8:37.00Pace8:37.00
Dropped off Joseph.
Split 2:Distance1.510Time12:24.60Pace8:13.11 Cumilative:Distance2.510Time21:01.60Pace8:22.63

Khaki Crocs 1 Miles: 16.00

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

Sun, Nov 27, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Nov 28, 2016

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

Fast Running Friend Workout - 2016-11-28 08:28:49
Workout Totals: Distance10.040Time1:28:14.50Pace8:47.34
Snowy day, slow times. ATV still not road ready, so did not plow. Benjamin had a cold, ran only 6 miles. Otherwise usual distances for everybody. Had an adventure in the evening. We went with our kids to their choir concert in Draper. There was a blizzard. Our van had trouble making it up the hill by the Pointe of the Mountain near Thanksgiving Point - it was very slippery. We slid to the side of the road and could not move forward. One man stopped by and tried to tow us but his tow chain broke. We called the tow truck - the operator told us we would have to get out of the van and find our way to safety on our own if he came. With 11 people, including 3 children under 5 not a good idea. We called highway patrol, but they were swamped. In the meantime, a semi started to try to get around us. It was rather concerning as the tractor had to face sideways as it moved forward to keep the trailer from sliding into us. So all we could do was pray and trust in the experience of the trucker. I figured if he made it that far in his job, he probably knew what he was doing. It all turned out good - the trailer stayed parallel to our van the entire time. Finally after waiting 40 minutes or so we decided to give it another shot - by that time the quality of the snow has changed and we had enough traction to get out.
Leg 1:Distance4.000Time35:42.50Pace8:55.62
With Joseph.
Leg 2:Distance4.000Time35:08.70Pace8:47.17
With Jenny and Jacob.
Leg 3:Distance2.040Time17:23.30Pace8:31.42
Part alone, part with William and Julia.

Khaki Crocs 1 Miles: 10.04

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

Tue, Nov 29, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.55	0.00	0.00	0.00	10.55

Fast Running Friend Workout - 2016-11-29 08:14:56
Workout Totals: Distance10.550Time1:25:46.20Pace8:07.79
Usual distances for everybody, except Benjamin did only 6 - still has a cold + finals.
Leg 1:Distance4.000Time33:49.10Pace8:27.27
With Joseph.
Leg 2:Distance6.000Time46:22.20Pace7:43.70
With Jacob and Jenny for the first 2 miles, the rest alone.
Leg 3:Distance0.550Time5:34.90Pace10:08.91
With Matthew.

Khaki Crocs 1 Miles: 10.55

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

Wed, Nov 30, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.42	0.00	0.00	0.62	10.04

Fast Running Friend Workout - 2016-11-30 09:17:41
Workout Totals: Distance10.040Time1:19:37.70Pace7:55.87
Ran with the kids, then did 4x0.156 on the hill over by the house. Wheeled it afterwards - the distance came out to be 827 feet, so 50 seconds for 5:20 pace, 46.9 for 5:00. The grade varies between 3 and 6 %. Kids ran their usual distances, except Benjamin did 4 (cold, finals), and Jenny also did 4.5 as she is starting to catch a cold as well.
Leg 1:Distance4.000Time31:32.50Pace7:53.12
With Jacob. Jenny ran most of the way with us, but fell back in the last half mile.
Leg 2:Distance1.000Time8:39.50Pace8:39.50
With Sarah. Probably a PR for the 8 week old baby.
Leg 3:Distance1.000Time7:54.60Pace7:54.60
With William.
Leg 4:Distance2.040Time15:50.80Pace7:46.08
Hill workout.
Leg 5:Distance2.000Time15:40.30Pace7:50.15
Hill repeats, 4x0.156.
Split 1:Distance0.344Time2:50.80Pace8:16.51 Cumilative:Distance0.344Time2:50.80Pace8:16.51
Split 2:Distance0.156Time0:50.80Pace5:25.64 Cumilative:Distance0.500Time3:41.60Pace7:23.20
Split 3:Distance0.344Time3:03.60Pace8:53.72 Cumilative:Distance0.844Time6:45.20Pace8:00.09
Split 4:Distance0.156Time0:51.60Pace5:30.77 Cumilative:Distance1.000Time7:36.80Pace7:36.80
Split 5:Distance0.344Time3:09.90Pace9:12.03 Cumilative:Distance1.344Time10:46.70Pace8:01.18
Split 6:Distance0.156Time0:51.00Pace5:26.92 Cumilative:Distance1.500Time11:37.70Pace7:45.13
Split 7:Distance0.344Time3:12.50Pace9:19.59 Cumilative:Distance1.844Time14:50.20Pace8:02.75
Split 8:Distance0.156Time0:50.10Pace5:21.15 Cumilative:Distance2.000Time15:40.30Pace7:50.15

Khaki Crocs 1 Miles: 10.04

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

Thu, Dec 01, 2016

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 - 2016-12-01 10:31:49
Workout Totals: Distance10.000Time1:13:54.50Pace7:23.45
Usual distances for everybody. Benjamin has not run yet.
Leg 1:Distance4.000Time30:27.40Pace7:36.85
With Jacob.
Leg 2:Distance6.000Time43:27.10Pace7:14.52
Alone.

Khaki Crocs 1 Miles: 10.00

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

Fri, Dec 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	1.70	0.00	12.08

Fast Running Friend Workout - 2016-12-02 07:53:09
Workout Totals: Distance12.082Time1:32:59.20Pace7:41.78
Total of almost 12 today. Benjamin did 8, Matthew had a hard day, ran only about 0.3. Otherwise usual distances for everybody. I did a few random pickups.
Leg 1:Distance4.000Time27:33.50Pace6:53.38
Caught up to Joseph and Jenny, ran with them some, then did some random pickups.
Split 1:Distance0.750Time5:19.50Pace7:06.00 Cumilative:Distance0.750Time5:19.50Pace7:06.00
Split 2:Distance0.420Time2:35.40Pace6:10.00 Cumilative:Distance1.170Time7:54.90Pace6:45.90
Split 3:Distance0.898Time7:14.60Pace8:03.96 Cumilative:Distance2.068Time15:09.50Pace7:19.80
Split 4:Distance0.312Time1:43.30Pace5:31.09 Cumilative:Distance2.380Time16:52.80Pace7:05.55
Split 5:Distance0.500Time3:52.30Pace7:44.60 Cumilative:Distance2.880Time20:45.10Pace7:12.33
Split 6:Distance0.240Time1:22.00Pace5:41.67 Cumilative:Distance3.120Time22:07.10Pace7:05.35
Split 7:Distance0.150Time1:04.70Pace7:11.33 Cumilative:Distance3.270Time23:11.80Pace7:05.63
Split 8:Distance0.730Time4:21.70Pace5:58.49 Cumilative:Distance4.000Time27:33.50Pace6:53.38

Leg 2:Distance4.000Time31:13.10Pace7:48.27
With Jacob.
Leg 3:Distance1.000Time8:43.70Pace8:43.70
With William and Stephen.
Leg 4:Distance1.000Time7:12.80Pace7:12.80
With William.
Leg 5:Distance0.830Time6:51.50Pace8:15.78
With Matthew and Mary in the stroller.
Leg 6:Distance0.062Time0:58.80Pace15:48.39
With Mary.
Leg 7:Distance0.890Time7:32.60Pace8:28.54
With Matthew and Mary in the stroller.
Leg 8:Distance0.300Time2:53.20Pace9:37.33
With Matthew.

Khaki Crocs 1 Miles: 12.08

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

Sat, Dec 03, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.14	0.00	0.50	0.00	17.64

Fast Running Friend Workout - 2016-12-03 07:54:18
Workout Totals: Distance17.636Time2:20:16.50Pace7:57.23
Total of 17.6 in multiple segments. 5 with Jenny and Jacob (with a post-VPB 0.5 in 2:41) in the morning, then 800 around the track with Matthew and 2.04 with Stephen (he got a course PR of 17:12), and 10 with Benjamin - he participated in the Putnam competition in the morning, so I saved the extra miles to run with him at night. Usual distances for the kids.
Leg 1:Distance5.000Time38:47.20Pace7:45.44
With Jenny and Joseph - 0.5 pickup in the middle.
Split 1:Distance2.540Time21:21.50Pace8:24.53 Cumilative:Distance2.540Time21:21.50Pace8:24.53
Split 2:Distance0.500Time2:41.50Pace5:23.00 Cumilative:Distance3.040Time24:03.00Pace7:54.67
Split 3:Distance1.960Time14:44.20Pace7:31.12 Cumilative:Distance5.000Time38:47.20Pace7:45.44

Leg 2:Distance0.496Time4:24.20Pace8:52.66
With Matthew on the track.
Leg 3:Distance2.040Time17:12.60Pace8:26.18
With Stephen.
Leg 4:Distance10.100Time1:19:52.50Pace7:54.50
With Benjamin.

Khaki Crocs 1 Miles: 17.63

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

Sun, Dec 04, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Dec 05, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.72	0.00	0.28	0.00	10.00

Fast Running Friend Workout - 2016-12-05 10:14:28
Workout Totals: Distance10.000Time1:17:42.90Pace7:46.29
10 mostly easy, did a short pickup to make a gap before a bathroom visit when running Jenny and Jacob. Had a Croc strap malfunction, replaced the current Crocs with a retired backup pair, and ordered two new pairs later in the afternoon. Otherwise, usual runs for everybody except Jacob ran 4.5.
Leg 1:Distance0.500Time4:37.40Pace9:14.80
With Matthew, Jacob, and Jenny.
Leg 2:Distance4.000Time30:55.90Pace7:43.98
With Jacob and Jenny, mostly.
Split 1:Distance2.880Time22:34.50Pace7:50.31 Cumilative:Distance2.880Time22:34.50Pace7:50.31
Split 2:Distance0.280Time1:34.90Pace5:38.93 Cumilative:Distance3.160Time24:09.40Pace7:38.67
Split 3:Distance0.840Time6:46.50Pace8:03.93 Cumilative:Distance4.000Time30:55.90Pace7:43.98

Leg 3:Distance4.000Time30:56.00Pace7:44.00
With Joseph.
Leg 4:Distance1.500Time11:13.60Pace7:29.07
Alone.

Black Crocs 2 Miles: 5.50	Khaki Crocs 1 Miles: 4.50

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

Tue, Dec 06, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	2.00	0.00	10.00

Fast Running Friend Workout - 2016-12-06 08:04:35
Workout Totals: Distance10.000Time1:14:35.70Pace7:27.57
Usual day, usual distances for the kids. Benjamin and I did 10 total with a 2 mile tempo down the canyon. He paced me through 10:58 (5:32,5:26). I was happy with the result as initially due to how cold it was and the extra clothes I set a target of 11:12 (84 per quarter) with the idea this might end up being too aggressive. I was definitely bothered by the cold air and the clothes, but otherwise I felt strong enough to ask Benjamin for a faster pace.
Leg 1:Distance5.720Time45:08.00Pace7:53.43
Warm-up.
Leg 2:Distance2.000Time10:58.20Pace5:29.10
Tempo run.
Leg 3:Distance2.280Time18:29.50Pace8:06.62
Cool-down.

Black Crocs 2 Miles: 10.00

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

Wed, Dec 07, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.54	0.00	0.00	0.00	10.54

Fast Running Friend Workout - 2016-12-07 09:26:09
Workout Totals: Distance10.540Time1:20:50.10Pace7:40.16
Usual runs for everybody.
Leg 1:Distance4.000Time31:29.20Pace7:52.30
With Jenny and Jacob.
Leg 2:Distance4.000Time28:55.30Pace7:13.82
With Joseph.
Leg 3:Distance0.500Time4:30.80Pace9:01.60
With Matthew.
Leg 4:Distance2.040Time15:54.80Pace7:48.04
With William.

Khaki Crocs 1 Miles: 10.54

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

Thu, Dec 08, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.58	0.50	1.00	0.00	10.08

Fast Running Friend Workout - 2016-12-08 09:12:30
Workout Totals: Distance10.078Time1:17:09.10Pace7:39.33
Usual day, except did 1 mile pickup with Jacob in 5:51 - it went well for him, and 0.5 in 3:04 with Joseph - he was struggling.
Leg 1:Distance4.000Time29:35.10Pace7:23.77
With Jacob. He did a mile pickup in 5:51.
Split 1:Distance2.000Time15:30.50Pace7:45.25 Cumilative:Distance2.000Time15:30.50Pace7:45.25
Split 2:Distance1.000Time5:51.20Pace5:51.20 Cumilative:Distance3.000Time21:21.70Pace7:07.23
Split 3:Distance1.000Time8:13.40Pace8:13.40 Cumilative:Distance4.000Time29:35.10Pace7:23.77

Leg 2:Distance4.000Time32:07.00Pace8:01.75
With Joseph. He tried to do a mile pickup under 6:00 but was not having a good day, so he ran only 0.5 in 3:04.
Split 1:Distance2.000Time15:59.10Pace7:59.55 Cumilative:Distance2.000Time15:59.10Pace7:59.55
Split 2:Distance0.500Time3:04.40Pace6:08.80 Cumilative:Distance2.500Time19:03.50Pace7:37.40
Split 3:Distance1.500Time13:03.50Pace8:42.33 Cumilative:Distance4.000Time32:07.00Pace8:01.75

Leg 3:Distance0.578Time4:37.40Pace7:59.93
With Matthew.
Leg 4:Distance1.500Time10:49.60Pace7:13.07
Alone.

Black Crocs 2 Miles: 10.07

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

Fri, Dec 09, 2016

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

Fast Running Friend Workout - 2016-12-09 09:02:11
Workout Totals: Distance10.040Time1:20:23.90Pace8:00.47
Usual easy day.
Leg 1:Distance4.000Time31:17.20Pace7:49.30
With Benjamin and Jacob.
Leg 2:Distance2.040Time15:56.00Pace7:48.63
With Benjamin.
Leg 3:Distance0.500Time4:35.20Pace9:10.40
With Matthew.
Leg 4:Distance0.500Time3:41.90Pace7:23.80
Alone.
Leg 5:Distance3.000Time24:53.60Pace8:17.87
With Joseph.

Black Crocs 2 Miles: 10.04

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

Sat, Dec 10, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.97	0.00	0.00	3.00	15.97

Fast Running Friend Workout - 2016-12-10 09:32:47
Workout Totals: Distance15.971Time2:01:00.00Pace7:34.57
Did a workout with Benjamin. 3x1 mile down the canyon with 200 quick recovery (8:00 pace). I got 5:18/5:33/5:34. Benjamin got 5:01,4:57,4:59. Got GBPOWER camera and tested it. Did not have the right equipment but was able to get somewhat decent footage with a hand holding hack. Ordered a head mount for it. Benjamin got 14. Usual distances for other kids.
Leg 1:Distance6.720Time53:45.60Pace8:00.00
With Benjamin.
Leg 2:Distance3.250Time18:24.90Pace5:39.97
3x1 mile workout down the canyon.
Split 1:Distance1.000Time5:18.50Pace5:18.50 Cumilative:Distance1.000Time5:18.50Pace5:18.50
Split 2:Distance0.125Time0:58.40Pace7:47.20 Cumilative:Distance1.125Time6:16.90Pace5:35.02
Split 3:Distance1.000Time5:33.20Pace5:33.20 Cumilative:Distance2.125Time11:50.10Pace5:34.16
Split 4:Distance0.125Time1:00.40Pace8:03.20 Cumilative:Distance2.250Time12:50.50Pace5:42.44
Split 5:Distance1.000Time5:34.40Pace5:34.40 Cumilative:Distance3.250Time18:24.90Pace5:39.97

Leg 3:Distance2.295Time18:21.60Pace8:00.00
Cool-down.
Leg 4:Distance2.159Time17:16.50Pace8:00.08
With Stephen and Benjamin.
Leg 5:Distance0.047Time0:22.40Pace7:56.60
Start of camera test, realized needed something different because it was shaking too much.
Leg 6:Distance0.500Time3:46.40Pace7:32.80
Failed camera test.
Leg 7:Distance0.500Time4:08.30Pace8:16.60
Leg 8:Distance0.500Time4:54.30Pace9:48.60
With Matthew.

Camouflage Crocs 1 Miles: 15.97

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

Sun, Dec 11, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Dec 12, 2016

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 - 2016-12-12 09:04:05
Workout Totals: Distance10.000Time1:19:06.20Pace7:54.62
Usual day, except Stephen ran 3 miles including one in 7:55.
Leg 1:Distance4.000Time29:54.40Pace7:28.60
With Jacob. He hit a 6:21 mile mid run on a whim, so we ended up with a faster than normal time.
Leg 2:Distance3.000Time23:40.90Pace7:53.63
With William and Joseph.
Leg 3:Distance1.000Time7:55.90Pace7:55.90
With Stephen and Joseph - little boy course.
Leg 4:Distance2.000Time17:35.00Pace8:47.50
With Stephen.

Camouflage Crocs 1 Miles: 10.00

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

Tue, Dec 13, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.02	0.00	0.00	4.50	10.52

Fast Running Friend Workout - 2016-12-13 08:23:03
Workout Totals: Distance10.520Time1:21:16.10Pace7:43.51
Did a workout with Benjamin in the canyon. 6x0.75 with 200 slow recovery between all except after the third. 3 up, 3 down. Got 4:23,4:30,4:49 (increased headwind, steeper grade), 3:59,4:06,4:05. Benjamin got 3:59,4:06,4:19,3:34,3:40,3:33. Usual distances for the younger kids.
Leg 1:Distance2.280Time18:20.40Pace8:02.63
Warm-up.
Leg 2:Distance5.460Time37:00.80Pace6:46.74
Workout.
Split 1:Distance0.750Time4:23.50Pace5:51.33 Cumilative:Distance0.750Time4:23.50Pace5:51.33
Split 2:Distance0.125Time1:26.20Pace11:29.60 Cumilative:Distance0.875Time5:49.70Pace6:39.66
Split 3:Distance0.750Time4:30.80Pace6:01.07 Cumilative:Distance1.625Time10:20.50Pace6:21.85
Split 4:Distance0.125Time1:37.80Pace13:02.40 Cumilative:Distance1.750Time11:58.30Pace6:50.46
Split 5:Distance0.750Time4:49.20Pace6:25.60 Cumilative:Distance2.500Time16:47.50Pace6:43.00
Split 6:Distance0.460Time5:00.00Pace10:52.17 Cumilative:Distance2.960Time21:47.50Pace7:21.72
Split 7:Distance0.750Time3:59.80Pace5:19.73 Cumilative:Distance3.710Time25:47.30Pace6:57.06
Split 8:Distance0.125Time1:26.90Pace11:35.20 Cumilative:Distance3.835Time27:14.20Pace7:06.13
Split 9:Distance0.750Time4:06.20Pace5:28.27 Cumilative:Distance4.585Time31:20.40Pace6:50.12
Split 10:Distance0.125Time1:34.80Pace12:38.40 Cumilative:Distance4.710Time32:55.20Pace6:59.36
Split 11:Distance0.750Time4:05.60Pace5:27.47 Cumilative:Distance5.460Time37:00.80Pace6:46.74

Leg 3:Distance2.280Time21:08.00Pace9:16.14
Cool-down.
Leg 4:Distance0.500Time4:46.90Pace9:33.80
With Matthew and Joseph.

Camouflage Crocs 1 Miles: 10.52

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

Wed, Dec 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	1.00	0.00	10.50

Fast Running Friend Workout - 2016-12-14 09:02:02
Workout Totals: Distance10.500Time1:23:21.10Pace7:56.30
Usual day, except Jacob ran 5:47 mile in the middle of 4. Joseph was not having a good day, could not even break 6:00 (Benjamin ran with him).
Leg 1:Distance0.500Time4:38.80Pace9:17.60
With Matthew.
Leg 2:Distance4.000Time31:14.70Pace7:48.68
With Jacob - 5:47 mile in the middle on his standard stretch from 800 N bridge to magic mark near Riverwoods.
Split 1:Distance2.000Time16:50.90Pace8:25.45 Cumilative:Distance2.000Time16:50.90Pace8:25.45
Split 2:Distance1.000Time5:47.00Pace5:47.00 Cumilative:Distance3.000Time22:37.90Pace7:32.63
Split 3:Distance1.000Time8:36.80Pace8:36.80 Cumilative:Distance4.000Time31:14.70Pace7:48.68

Leg 3:Distance6.000Time47:27.60Pace7:54.60
With Benjamin.

Camouflage Crocs 1 Miles: 10.50

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

Thu, Dec 15, 2016

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

Fast Running Friend Workout - 2016-12-15 09:00:18
Workout Totals: Distance10.040Time1:19:22.60Pace7:54.36
Usual day, more or less. Benjamin tried to convince Joseph to hit the fast mile by telling him to just go to the half at a fast pace, but Joseph just ran half mile in 2:47 and stopped.
Leg 1:Distance4.000Time33:41.10Pace8:25.27
With William.
Leg 2:Distance4.000Time30:46.10Pace7:41.52
With Jacob.
Leg 3:Distance2.040Time14:55.40Pace7:18.92
Alone.

Camouflage Crocs 1 Miles: 10.04

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

Fri, Dec 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.81	0.73	0.00	0.00	10.54

Fast Running Friend Workout - 2016-12-16 09:21:11
Workout Totals: Distance10.540Time1:22:16.00Pace7:48.31
Again, more or less our usual day - 10.5 total for me. Tried to get Joseph to run the fast mile, but he was not having a good day. He was way off pace and quit at around 0.73. I am strongly suspecting he has a problem with oversensitive nervous system. Did some study of the issue. Looks like there is no cure for it except training your brain to ignore exaggerated pain reports.
Leg 1:Distance4.000Time30:57.50Pace7:44.38
With Jacob.
Leg 2:Distance0.500Time4:28.70Pace8:57.40
With Matthew and a few other kids.
Leg 3:Distance2.730Time20:43.60Pace7:35.53
With Joseph.
Split 1:Distance2.000Time16:06.80Pace8:03.40 Cumilative:Distance2.000Time16:06.80Pace8:03.40
Split 2:Distance0.730Time4:36.80Pace6:19.18 Cumilative:Distance2.730Time20:43.60Pace7:35.53

Leg 4:Distance1.270Time11:15.50Pace8:51.89
With Joseph.
Leg 5:Distance2.040Time14:50.70Pace7:16.62
Alone.

Camouflage Crocs 1 Miles: 10.54

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

Sat, Dec 17, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.30	0.00	1.00	1.50	20.80

Fast Running Friend Workout - 2016-12-17 09:36:54
Workout Totals: Distance20.800Time2:41:19.80Pace7:45.37
Total of 20+. Benjamin did 15. The trail had some snow on it. We did a pickup for 1.5 on a section that was reasonably dry. It was cold making it hard to breathe, so we ran a bit slower. Benjamin got 7:33, I ran 8:15. Then I ran with Joseph. He had a better day and volunteered to run a fast mile. He was able to do 5:41 down the canyon in the middle of 5. Otherwise usual runs for the kids except William increased the distance and ran 4.
Leg 1:Distance0.500Time4:41.00Pace9:22.00
With Matthew.
Leg 2:Distance7.100Time55:57.60Pace7:52.90
With Benjamin - Jenny and Jacob ran the first 2.5 with us.
Leg 3:Distance1.500Time8:15.20Pace5:30.13
Pickup down the canyon.
Leg 4:Distance1.550Time14:01.50Pace9:02.90
Back to the house.
Leg 5:Distance5.150Time41:30.30Pace8:03.55
With Joseph.
Split 1:Distance2.600Time21:11.30Pace8:08.96 Cumilative:Distance2.600Time21:11.30Pace8:08.96
Split 2:Distance1.000Time5:41.90Pace5:41.90 Cumilative:Distance3.600Time26:53.20Pace7:28.11
Split 3:Distance1.550Time14:37.10Pace9:25.87 Cumilative:Distance5.150Time41:30.30Pace8:03.55

Leg 6:Distance5.000Time36:54.20Pace7:22.84
Alone.

Camouflage Crocs 1 Miles: 20.80

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

Sun, Dec 18, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Dec 19, 2016

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

Fast Running Friend Workout - 2016-12-19 13:13:59
Workout Totals: Distance11.100Time1:26:37.80Pace7:48.27
11 total. William did 3 in 23:55. Otherwise usual distances for the kids.
Leg 1:Distance0.100Time0:59.80Pace9:58.00
False start with Matthew - wardrobe malfunction.
Leg 2:Distance0.500Time4:24.10Pace8:48.20
With Matthew.
Leg 3:Distance4.000Time31:42.00Pace7:55.50
With Julia, Joseph, Benjamin, and Jacob.
Leg 4:Distance6.500Time49:31.90Pace7:37.22
With Benjamin.

Camouflage Crocs 1 Miles: 11.10

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

Tue, Dec 20, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.69	1.12	1.00	1.88	10.69

Fast Running Friend Workout - 2016-12-20 14:10:54
Workout Totals: Distance10.690Time1:21:25.30Pace7:37.00
Did a workout with Benjamin. Well, on the same course and we started at the same time, and it was the same type of workout for both. His target was alternate 72 and 80 quarters for 3 miles down the canyon. My target was alternate 80 and 88. Neither one of us reached the target today. Benjamin was more or less OK on the recovery, but lost juice on the fast quarters slowing down to 77, so his recovery and fast blended together. I was hitting the fast ones on target for the most part but my recoveries eventually deteriorated to as slow as 95. Benjamin ended up with 15:32 for 3 miles, I got 17:08. Then we paced Jacob and Jenny for 1 mile down the canyon. Jacob got 5:44, Jenny 5:51. That is her down the canyon PR. So Jacob ended up running 5, usual distances for other kids.
Leg 1:Distance0.700Time6:02.60Pace8:38.00
Warm-up.
Leg 2:Distance3.000Time17:08.90Pace5:42.97
Alternating quarters workout.
Split 1:Distance0.500Time2:46.30Pace5:32.60 Cumilative:Distance0.500Time2:46.30Pace5:32.60
Missed the quarter split, it was around 78/88.
Split 2:Distance0.250Time1:17.80Pace5:11.20 Cumilative:Distance0.750Time4:04.10Pace5:25.47
Split 3:Distance0.250Time1:30.90Pace6:03.60 Cumilative:Distance1.000Time5:35.00Pace5:35.00
Split 4:Distance0.250Time1:19.80Pace5:19.20 Cumilative:Distance1.250Time6:54.80Pace5:31.84
Split 5:Distance0.250Time1:34.40Pace6:17.60 Cumilative:Distance1.500Time8:29.20Pace5:39.47
Split 6:Distance0.250Time1:20.80Pace5:23.20 Cumilative:Distance1.750Time9:50.00Pace5:37.14
Split 7:Distance0.250Time1:33.10Pace6:12.40 Cumilative:Distance2.000Time11:23.10Pace5:41.55
Split 8:Distance0.250Time1:19.80Pace5:19.20 Cumilative:Distance2.250Time12:42.90Pace5:39.07
Split 9:Distance0.250Time1:35.60Pace6:22.40 Cumilative:Distance2.500Time14:18.50Pace5:43.40
Split 10:Distance0.250Time1:21.40Pace5:25.60 Cumilative:Distance2.750Time15:39.90Pace5:41.78
Split 11:Distance0.125Time0:49.80Pace6:38.40 Cumilative:Distance2.875Time16:29.70Pace5:44.24
Split 12:Distance0.125Time0:39.20Pace5:13.60 Cumilative:Distance3.000Time17:08.90Pace5:42.97

Leg 3:Distance0.250Time2:45.60Pace11:02.40
Jog to meet Jenny and Jacob.
Leg 4:Distance1.000Time5:51.30Pace5:51.30
With Jenny.
Leg 5:Distance3.200Time27:34.30Pace8:36.97
With Benjamin.
Leg 6:Distance2.040Time17:28.60Pace8:34.02
With Stephen.
Leg 7:Distance0.000Time0:00.00Pace0:00.00
Bug.
Leg 8:Distance0.500Time4:34.00Pace9:08.00
With Matthew.

Camouflage Crocs 1 Miles: 10.69

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

Wed, Dec 21, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.54	0.00	0.00	0.00	10.54

Fast Running Friend Workout - 2016-12-21 09:20:29
Workout Totals: Distance10.540Time1:22:39.60Pace7:50.55
Usual run, usual distances for everybody.
Leg 1:Distance4.000Time31:47.10Pace7:56.77
With Joseph, Benjamin, and Julia.
Leg 2:Distance4.000Time30:56.60Pace7:44.15
With Jacob and Benjamin.
Leg 3:Distance2.040Time15:24.40Pace7:33.14
With Benjamin.
Leg 4:Distance0.500Time4:31.50Pace9:03.00
With Matthew.

Camouflage Crocs 1 Miles: 10.54

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

Thu, Dec 22, 2016

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

Fast Running Friend Workout - 2016-12-22 09:09:27
Workout Totals: Distance10.600Time1:23:25.80Pace7:52.25
Usual run, more or less usual distances - Joseph ran 5.
Leg 1:Distance5.100Time41:39.80Pace8:10.16
With Benjamin and Joseph.
Leg 2:Distance0.500Time4:32.40Pace9:04.80
With Matthew.
Leg 3:Distance5.000Time37:13.60Pace7:26.72
With Benjamin.

Camouflage Crocs 1 Miles: 10.60

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

Fri, Dec 23, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.57	1.38	1.00	1.62	11.57

Fast Running Friend Workout - 2016-12-23 09:54:25
Workout Totals: Distance11.570Time1:25:56.50Pace7:25.68
Today Stephen got a mile PR on the track - 7:30.4. Splits 1:51, 1:51, 1:56, 1:50. Benjamin and I repeated our Tuesday's workout. It went better this time. Benjamin got the target of 72-80 alternating quarters, was 3 seconds ahead of schedule with a quarter to go, and instead of resting in 80 ran 71, so his time ended up being 14:59. I was able to stay on target for the fast ones, but gradually lost pace on the recoveries, but still did better than on Tuesday - slowest recovery was 93. I got 16:53 for 3 miles. Jacob ran a mile down the canyon in 5:38. Joseph did 5:35. Total distances were Jacob - 5, Joseph - 3, William - 3, Stephen - 1, Matthew 0.5, Jenny - 7, Julia - 4, Benjamin - 10.5. I got 11.5.
Leg 1:Distance0.720Time6:07.90Pace8:30.97
Leg 2:Distance3.000Time16:53.30Pace5:37.77
Split 1:Distance0.250Time1:19.00Pace5:16.00 Cumilative:Distance0.250Time1:19.00Pace5:16.00
Split 2:Distance0.250Time1:27.10Pace5:48.40 Cumilative:Distance0.500Time2:46.10Pace5:32.20
Split 3:Distance0.250Time1:17.10Pace5:08.40 Cumilative:Distance0.750Time4:03.20Pace5:24.27
Split 4:Distance0.250Time1:29.10Pace5:56.40 Cumilative:Distance1.000Time5:32.30Pace5:32.30
Split 5:Distance0.250Time1:18.00Pace5:12.00 Cumilative:Distance1.250Time6:50.30Pace5:28.24
Split 6:Distance0.250Time1:31.70Pace6:06.80 Cumilative:Distance1.500Time8:22.00Pace5:34.67
Split 7:Distance0.250Time1:19.20Pace5:16.80 Cumilative:Distance1.750Time9:41.20Pace5:32.11
Split 8:Distance0.250Time1:33.50Pace6:14.00 Cumilative:Distance2.000Time11:14.70Pace5:37.35
Split 9:Distance0.250Time1:19.00Pace5:16.00 Cumilative:Distance2.250Time12:33.70Pace5:34.98
Split 10:Distance0.250Time1:33.60Pace6:14.40 Cumilative:Distance2.500Time14:07.30Pace5:38.92
Split 11:Distance0.250Time1:20.10Pace5:20.40 Cumilative:Distance2.750Time15:27.40Pace5:37.24
Split 12:Distance0.125Time0:46.90Pace6:15.20 Cumilative:Distance2.875Time16:14.30Pace5:38.89
Split 13:Distance0.125Time0:39.00Pace5:12.00 Cumilative:Distance3.000Time16:53.30Pace5:37.77

Leg 3:Distance0.250Time2:40.10Pace10:40.40
Leg 4:Distance1.000Time5:38.60Pace5:38.60
Leg 5:Distance3.500Time29:34.80Pace8:27.09
Leg 6:Distance2.100Time17:31.40Pace8:20.67
Split 1:Distance0.550Time5:04.90Pace9:14.36 Cumilative:Distance0.550Time5:04.90Pace9:14.36
Split 2:Distance1.000Time5:35.10Pace5:35.10 Cumilative:Distance1.550Time10:40.00Pace6:52.90
Split 3:Distance0.550Time6:51.40Pace12:28.00 Cumilative:Distance2.100Time17:31.40Pace8:20.67

Leg 7:Distance1.000Time7:30.40Pace7:30.40

Camouflage Crocs 1 Miles: 11.57

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

Sat, Dec 24, 2016

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

Fast Running Friend Workout - 2016-12-24 09:34:14
Workout Totals: Distance15.040Time1:53:45.80Pace7:33.84
Total of 15. Usual Saturday distances for the kids. Benjamin did 15 as well.
Leg 1:Distance2.040Time18:37.10Pace9:07.60
With Stephen and Julia.
Leg 2:Distance3.000Time21:35.30Pace7:11.77
With Julia - she got a PR for our 3 mile out and back course.
Leg 3:Distance8.000Time57:50.70Pace7:13.84
With Benjamin.
Leg 4:Distance0.500Time4:46.80Pace9:33.60
With Matthew.
Leg 5:Distance1.500Time10:55.90Pace7:17.27
Alone.

Camouflage Crocs 1 Miles: 15.04

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

Sun, Dec 25, 2016

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 only one meeting as it was Christmas.

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

Mon, Dec 26, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.54	0.00	0.00	0.00	10.54

Fast Running Friend Workout - 2016-12-26 08:42:29
Workout Totals: Distance10.540Time1:28:50.60Pace8:25.75
Lots of snow today. Usual distances for everybody. Slow pace most of the way. For the last 2 Benjamin and I got out on a better stretch and were able to run 7:20 pace.
Leg 1:Distance4.000Time34:41.10Pace8:40.27
With Jacob and Benjamin.
Leg 2:Distance4.000Time34:31.70Pace8:37.92
With Joseph and Benjamin.
Leg 3:Distance2.040Time14:38.50Pace7:10.64
With Benjamin.
Leg 4:Distance0.500Time4:59.30Pace9:58.60
With Matthew.

Camouflage Crocs 1 Miles: 10.54

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

Tue, Dec 27, 2016

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 - 2016-12-27 15:46:20
Workout Totals: Distance10.000Time1:19:48.70Pace7:58.87
Benjamin and Jenny were visiting grandparents in SLC, ran on the oval. Jenny did her usual 6 miles, Benjamin ran 7 easy, then did 3x1.09 (4 laps) 5:31,5:31,5:29. 5:00 pace is 5:29.6 for 4 laps, so it was roughly 5:02, 5:02, 4:56. At home we did our usual runs.
Leg 1:Distance0.500Time4:50.70Pace9:41.40
With Matthew.
Leg 2:Distance4.000Time31:07.80Pace7:46.95
With Jacob.
Leg 3:Distance4.000Time33:12.20Pace8:18.05
With Joseph.
Leg 4:Distance1.500Time10:38.00Pace7:05.33
Alone.

Camouflage Crocs 1 Miles: 10.00

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

Wed, Dec 28, 2016

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 - 2016-12-28 12:45:51
Workout Totals: Distance11.040Time1:28:41.00Pace8:01.97
Usual runs at home, Benjamin did 10 miles at the Olympic Oval, Jenny did the first 6 with him.
Leg 1:Distance4.000Time33:01.00Pace8:15.25
With Joseph and Julia.
Leg 2:Distance4.000Time29:44.80Pace7:26.20
With Jacob.
Leg 3:Distance1.000Time8:25.40Pace8:25.40
With William.
Leg 4:Distance2.040Time17:29.80Pace8:34.61
With William and Stephen.

Camouflage Crocs 1 Miles: 11.04

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

Thu, Dec 29, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.24	0.00	1.00	0.00	10.24

Fast Running Friend Workout - 2016-12-29 11:38:47
Workout Totals: Distance10.240Time1:20:56.80Pace7:54.30
Usual runs for everybody, except did a mile with Jacob in 5:49 down the canyon on a less than ideal but still fast-runnable road.
Leg 1:Distance5.100Time39:25.90Pace7:43.90
With Jacob. Did a mile pickup in 5:49. There was a good amount of snow but we were able to get around it enough that we got fairly decent, though far from perfect traction.
Split 1:Distance2.550Time20:03.50Pace7:51.96 Cumilative:Distance2.550Time20:03.50Pace7:51.96
Split 2:Distance1.000Time5:49.10Pace5:49.10 Cumilative:Distance3.550Time25:52.60Pace7:17.35
Split 3:Distance1.550Time13:33.30Pace8:44.71 Cumilative:Distance5.100Time39:25.90Pace7:43.90

Leg 2:Distance1.000Time6:58.50Pace6:58.50
With William.
Leg 3:Distance2.040Time17:46.40Pace8:42.75
With Stephen. William started with us, then had an attitude, fell back, but eventually made it home.
Leg 4:Distance0.600Time5:13.70Pace8:42.83
Ran back and found William.
Leg 5:Distance1.000Time6:50.20Pace6:50.20
Alone.
Leg 6:Distance0.500Time4:42.10Pace9:24.20
With Matthew.

Camouflage Crocs 1 Miles: 10.24

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

Fri, Dec 30, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.85	0.00	1.97	0.00	10.82

Fast Running Friend Workout - 2016-12-30 14:59:56
Workout Totals: Distance10.816Time1:25:06.60Pace7:52.13
Usual day except Benjamin and I did a tempo down the canyon that was supposed to be 2 miles. It ended up being around 1.97. The road was covered with snow and we miscalculated the location of the start. I did it in 11:05, he got 9:59.
Leg 1:Distance0.248Time2:28.90Pace10:00.40
400 with Matthew on the track - no hand holding.
Leg 2:Distance0.248Time2:23.90Pace9:40.24
One more try with Matthew.
Leg 3:Distance3.000Time24:02.70Pace8:00.90
With Jacob and Benjamin.
Leg 4:Distance3.800Time30:23.60Pace7:59.89
With Benjamin to the canyon.
Leg 5:Distance1.970Time11:05.00Pace5:37.56
A little bit less than 2 tempo down the canyon - our mark was covered with snow and we miscalculated the location of the start.
Leg 6:Distance1.550Time14:42.50Pace9:29.35
Back to the house.

Camouflage Crocs 1 Miles: 10.81

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

Sat, Dec 31, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.54	0.00	0.00	0.00	15.54

Fast Running Friend Workout - 2016-12-31 12:03:34
Workout Totals: Distance15.540Time2:02:53.30Pace7:54.47
15.5 for me, 15 for Benjamin, usual Saturday runs for the younger kids. Snow on the roads, but not too bad.
Leg 1:Distance2.040Time18:12.80Pace8:55.69
With Benjamin, Jacob, and Stephen.
Leg 2:Distance3.000Time22:55.50Pace7:38.50
With Benjamin and Jacob.
Leg 3:Distance10.000Time1:16:58.00Pace7:41.80
With Benjamin.
Leg 4:Distance0.500Time4:47.00Pace9:34.00
With Matthew.

Camouflage Crocs 1 Miles: 15.54

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3387.86	85.08	331.10	88.60	3892.64

Black Crocs 2 Miles: 2500.39	White Crocs 2 Miles: 16.50	Nike Double Stroller Miles: 16.57	Khaki Crocs 1 Miles: 1046.69	Saucony Type A Miles: 21.08	Camouflage Crocs 1 Miles: 226.08

Night Sleep Time: 966.50	Nap Time: 39.30	Total Sleep Time: 1005.80

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