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
2918.17	63.36	394.57	180.61	3556.71

Camouflage Crocs 1 Miles: 1153.08	Camouflage Crocs 2 Miles: 938.88	Red Crocs Miles: 1434.69	Saucony Type A Miles: 20.30

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

Sun, Jan 01, 2017

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, Jan 02, 2017

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 - 2017-01-02 09:50:39
Workout Totals: Distance10.500Time1:33:01.50Pace8:51.57
Lots of snow today, had a hard time getting through our runs. Usual distances.
Leg 1:Distance0.500Time5:02.20Pace10:04.40
With Matthew.
Leg 2:Distance1.000Time9:29.40Pace9:29.40
With Stephen, William, and Benjamin.
Leg 3:Distance1.000Time8:07.20Pace8:07.20
With William and Benjamin.
Leg 4:Distance4.000Time35:28.70Pace8:52.17
With Jenny, Benjamin, and Joseph, I think.
Leg 5:Distance4.000Time34:54.00Pace8:43.50
With Benjamin, Julia and Joseph

Camouflage Crocs 1 Miles: 10.50

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

Tue, Jan 03, 2017

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 - 2017-01-03 10:33:21
Workout Totals: Distance10.500Time1:23:49.20Pace7:58.97
Usual runs. More runnable than the day before.
Leg 1:Distance4.000Time32:20.00Pace8:05.00
With Joseph, Jacob, Benjamin, and Jenny.
Leg 2:Distance6.000Time46:06.70Pace7:41.12
With Benjamin.
Leg 3:Distance0.500Time5:22.50Pace10:45.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Wed, Jan 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.53	0.00	5.00	0.00	10.53

Fast Running Friend Workout - 2017-01-04 10:09:56
Workout Totals: Distance10.530Time1:15:11.80Pace7:08.47
Usual runs for the kids. Benjamin and I did a tempo run on the out-and-back course from our house to the canyon and back. We had some snow, and that course has a good amount of momentum breaking hills, so I thought maybe I'd run 30:30, but I had more juice than I thought, and even closed with a 6:01 uphill mile with a decent portion of it on snow.
Leg 1:Distance1.000Time7:58.30Pace7:58.30
With Benjamin.
Leg 2:Distance4.000Time32:22.70Pace8:05.68
With Benjamin, Joseph, and Jacob.
Leg 3:Distance5.000Time29:39.90Pace5:55.98
Tempo run with Benjamin - out and back from the house on hills.
Leg 4:Distance0.030Time0:19.50Pace10:50.00
False start with Matthew.
Leg 5:Distance0.500Time4:51.40Pace9:42.80
With Matthew for real.

Camouflage Crocs 1 Miles: 10.53

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

Thu, Jan 05, 2017

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 - 2017-01-05 10:19:20
Workout Totals: Distance10.040Time1:25:13.60Pace8:29.32
Lots of snow today. Plowed. Had some issues with the ATV - it ran out of gas, and also the plow got messed up. Had our mechanically inclined friend Jacob help me with it - he got it working enough for me to be able to drive home.
Leg 1:Distance0.500Time5:15.00Pace10:30.00
With Matthew.
Leg 2:Distance4.000Time32:08.70Pace8:02.18
With Joseph, Jacob, Julia, and Benjamin.
Leg 3:Distance2.040Time19:14.30Pace9:25.83
With Benjamin, William, and Stephen.
Leg 4:Distance1.000Time8:51.20Pace8:51.20
With Benjamin and William.
Leg 5:Distance2.500Time19:44.40Pace7:53.76
With Benjamin.

Camouflage Crocs 1 Miles: 10.04

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

Fri, Jan 06, 2017

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 - 2017-01-06 16:37:57
Workout Totals: Distance10.000Time1:23:08.10Pace8:18.81
Usual distances for everybody today, except William did 4.
Leg 1:Distance0.500Time5:01.90Pace10:03.80
Rare occurrence - with all of our six boys together: Benjamin, Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance1.000Time8:53.40Pace8:53.40
With Stephen.
Leg 3:Distance2.500Time21:42.60Pace8:41.04
With Joseph, Jacob, William, and Benjamin.
Leg 4:Distance6.000Time47:30.20Pace7:55.03
With Benjamin.

Camouflage Crocs 1 Miles: 10.00

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

Sat, Jan 07, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.58	0.00	0.00	0.00	15.58

Fast Running Friend Workout - 2017-01-07 11:10:45
Workout Totals: Distance15.580Time2:06:37.80Pace8:07.66
15.5 total for me, 15 for Benjamin. Usual Saturday distance for everybody except for William who did 3. Lots of snow, slow pace.
Leg 1:Distance0.500Time5:08.80Pace10:17.60
With Matthew.
Leg 2:Distance2.040Time18:53.30Pace9:15.54
With Stephen.
Leg 3:Distance1.000Time8:24.00Pace8:24.00
With William, Joseph, and Jacob.
Leg 4:Distance2.040Time16:44.60Pace8:12.45
With Joseph and Jacob.
Leg 5:Distance10.000Time1:17:27.10Pace7:44.71
With Benjamin.

Camouflage Crocs 1 Miles: 15.58

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

Sun, Jan 08, 2017

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. Had our friend Vasya and his family over in the evening. Vasya grew up in Kiev and served a mission in Moscow. We had a good conversation. Benjamin got a Ukraininan culture and Ukrainian/Russian language lesson. I learned some Ukrainian as well.

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

Mon, Jan 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.26	0.00	0.00	0.00	8.26

Fast Running Friend Workout - 2017-01-09 09:24:23
Workout Totals: Distance8.260Time1:07:40.20Pace8:11.55
Got a stomach bug. Threw up in the middle of the night. That clogged the sink. Spent 1.5 hours unclogging it. Could not eat anything the whole day, but Emergen-C went it. Was finally successful with a plunger trick. It took a heroic effort to run 3.75 in the morning. Then I felt better, so 4 in the afternoon would have been less heroic if it had not been raining. Kids ran their usual distances. Jenny started BYU.
Leg 1:Distance3.750Time31:34.70Pace8:25.25
With Benjamin.
Leg 2:Distance0.500Time5:02.00Pace10:04.00
With Matthew.
Leg 3:Distance4.010Time31:03.50Pace7:44.71
Alone.

Camouflage Crocs 1 Miles: 8.26

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

Tue, Jan 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.65	0.00	1.00	0.00	10.65

Fast Running Friend Workout - 2017-01-10 16:48:35
Workout Totals: Distance10.650Time1:27:21.30Pace8:12.14
Usual distances for the kids. I am back to normal distance, but still not 100% from the stomach bug. Benjamin and I did a mile pickup down the canyon. The surface was not perfect, but not terrible either. He ran 4:49, I got 5:46, and that was all I had. Glycogen depletion affects you in distances as short as one mile - their is something somewhere that dials down top power output if fuel is low even if there is enough to make it.
Leg 1:Distance1.000Time8:07.00Pace8:07.00
With Benjamin, Joseph, and Jacob.
Leg 2:Distance3.000Time25:13.00Pace8:24.33
With Benjamin, Joseph, and Jacob after a bathroom stop.
Leg 3:Distance2.600Time21:00.70Pace8:04.88
With Benjamin in the evening - warm-up.
Leg 4:Distance2.550Time20:22.10Pace7:59.25
Pickup for a mile, then jog home.
Split 1:Distance1.000Time5:46.30Pace5:46.30 Cumilative:Distance1.000Time5:46.30Pace5:46.30
Learned more about the symptoms of glycogen depletion.
Split 2:Distance1.550Time14:35.80Pace9:25.03 Cumilative:Distance2.550Time20:22.10Pace7:59.25
Cool-down.

Leg 5:Distance1.000Time7:40.40Pace7:40.40
Alone.
Leg 6:Distance0.500Time4:58.10Pace9:56.20
With Matthew.

Camouflage Crocs 1 Miles: 10.65

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

Wed, Jan 11, 2017

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 - 2017-01-11 09:04:48
Workout Totals: Distance10.040Time1:26:32.90Pace8:37.22
Feeling better. Usual distances for everybody. Lots of snow - slow pace.
Leg 1:Distance4.000Time35:36.40Pace8:54.10
With Jenny.
Leg 2:Distance3.000Time27:00.90Pace9:00.30
With William.
Leg 3:Distance1.000Time7:52.30Pace7:52.30
Alone.
Leg 4:Distance2.040Time16:03.30Pace7:52.21
Alone.

Camouflage Crocs 1 Miles: 10.04

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

Thu, Jan 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.60	1.00	1.00	0.00	10.60

Fast Running Friend Workout - 2017-01-12 12:33:50
Workout Totals: Distance10.600Time1:21:34.40Pace7:41.74
Took the kids to the indoor track at BYU today. William got a new mile record - 6:24.8 -first time under 6:30. Jacob and Stephen struggled, though. They ran fast, but were not up to record pace. Joseph just jogged. Usual distances for everybody. Total of 10.5 for me.
Leg 1:Distance0.550Time5:09.30Pace9:22.36
To the track from where we parked.
Leg 2:Distance1.000Time7:52.60Pace7:52.60
With Stephen.
Leg 3:Distance1.000Time5:57.40Pace5:57.40
With Jacob.
Leg 4:Distance1.000Time6:24.80Pace6:24.80
With William - splits by 0.2 were 1:15, 1:18, 1:18, 1:19, 1:14.
Leg 5:Distance0.550Time5:26.50Pace9:53.64
Back to the car.
Leg 6:Distance1.000Time8:07.30Pace8:07.30
With Joseph and Jacob at home.
Leg 7:Distance0.500Time4:51.30Pace9:42.60
With Matthew.
Leg 8:Distance5.000Time37:45.20Pace7:33.04
Alone.

Camouflage Crocs 1 Miles: 10.00

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

Fri, Jan 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.14	0.00	4.00	1.00	13.14

Fast Running Friend Workout - 2017-01-13 13:16:40
Workout Totals: Distance13.140Time1:40:10.00Pace7:37.38
Did a workout with Benjamin. 2 mile tempo down the canyon (9:53/11:18), then on the way back up 4x400 with 200 recovery (I did around 84-86, Benjamin 72-75), then another 2 mile tempo down the canyon (10:07/11:27). The road was mostly clear but it was cold enough to where we had to wear a good amount of clothes, and I felt bothered by the cold air and the clothes. Kids ran usual distances.
Leg 1:Distance1.040Time8:33.30Pace8:13.56
Warm-up.
Leg 2:Distance2.000Time11:18.70Pace5:39.35
First tempo.
Leg 3:Distance2.000Time16:18.00Pace8:09.00
4x400 with 200 recovery + some jogging on the way up.
Split 1:Distance0.250Time2:27.30Pace9:49.20 Cumilative:Distance0.250Time2:27.30Pace9:49.20
Split 2:Distance0.250Time1:26.50Pace5:46.00 Cumilative:Distance0.500Time3:53.80Pace7:47.60
Split 3:Distance0.125Time1:22.60Pace11:00.80 Cumilative:Distance0.625Time5:16.40Pace8:26.24
Split 4:Distance0.250Time1:24.90Pace5:39.60 Cumilative:Distance0.875Time6:41.30Pace7:38.63
Split 5:Distance0.125Time1:20.90Pace10:47.20 Cumilative:Distance1.000Time8:02.20Pace8:02.20
Split 6:Distance0.250Time1:24.00Pace5:36.00 Cumilative:Distance1.250Time9:26.20Pace7:32.96
Split 7:Distance0.125Time1:24.90Pace11:19.20 Cumilative:Distance1.375Time10:51.10Pace7:53.53
Split 8:Distance0.250Time1:24.20Pace5:36.80 Cumilative:Distance1.625Time12:15.30Pace7:32.49
Split 9:Distance0.375Time4:02.70Pace10:47.20 Cumilative:Distance2.000Time16:18.00Pace8:09.00

Leg 4:Distance2.000Time11:27.70Pace5:43.85
Second tempo down.
Leg 5:Distance1.550Time15:02.40Pace9:42.19
Back to the house.
Leg 6:Distance4.050Time32:18.30Pace7:58.59
From the house to the car with Benjamin, Joseph, and Jacob.
Leg 7:Distance0.500Time5:11.60Pace10:23.20
With Matthew.

Camouflage Crocs 1 Miles: 13.14

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

Sat, Jan 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.50	0.00	0.00	0.00	15.50

Fast Running Friend Workout - 2017-01-14 12:14:10
Workout Totals: Distance15.500Time2:01:10.50Pace7:49.06
15.5 for me, 15 for Benjamin, usual Saturday distances for everybody else except for Jenny - I think she ran less due to not feeling 100%.
Leg 1:Distance1.000Time7:52.50Pace7:52.50
With Benjamin, Joseph, and Jacob.
Leg 2:Distance4.000Time31:44.20Pace7:56.05
Added William, I think.
Leg 3:Distance10.000Time1:16:32.90Pace7:39.29
With Benjamin.
Leg 4:Distance0.500Time5:00.90Pace10:01.80
With Matthew.

Camouflage Crocs 1 Miles: 15.50

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

Sun, Jan 15, 2017

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, Jan 16, 2017

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 - 2017-01-16 11:28:59
Workout Totals: Distance10.540Time1:24:22.60Pace8:00.32
Usual distances for everybody except Jenny. She had a stomach bug and could barely get out of bed all day.
Leg 1:Distance4.000Time32:36.90Pace8:09.23
With Joseph and Benjamin.
Leg 2:Distance2.040Time15:53.50Pace7:47.40
With Benjamin.
Leg 3:Distance3.000Time23:28.00Pace7:49.33
With William.
Leg 4:Distance1.000Time7:44.10Pace7:44.10
With Jacob.
Leg 5:Distance0.500Time4:40.10Pace9:20.20
With Matthew.

Camouflage Crocs 1 Miles: 10.54

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

Tue, Jan 17, 2017

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 - 2017-01-17 16:11:47
Workout Totals: Distance11.000Time1:25:49.30Pace7:48.12
Again usual distances. Jenny felt better, was able to eat a little bit, and ran 1 mile in 7:53.
Leg 1:Distance3.000Time23:33.50Pace7:51.17
With William.
Leg 2:Distance1.000Time6:44.10Pace6:44.10
With Jacob.
Leg 3:Distance6.000Time47:38.00Pace7:56.33
With Benjamin.
Leg 4:Distance1.000Time7:53.70Pace7:53.70
With Jenny.

Camouflage Crocs 1 Miles: 11.00

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

Wed, Jan 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.95	0.00	0.00	5.00	10.95

Fast Running Friend Workout - 2017-01-18 12:41:55
Workout Totals: Distance10.945Time1:24:04.00Pace7:40.85
Did a workout in the canyon with Benjamin. 8x1000 with 200 recovery alternating down and up. I started out at 3:16 down, then settled at 3:26-3:27 range. On the way up things were much harder. The first one was 3:48, then 3:53, 3:54, and as slow as 3:58 on the last one - no power in combination with uphill/headwind. Jacob did the third one with me and kept up. Joseph did the fifth and fell back about a second before the finish, and then he also did the first 300 of the fourth. Benjamin had a very good workout. He averaged a bit slower than 3:00 on the way down, and a bit slower than 3:20 on the way up, with the range of 2:56-3:04 on the way down, and 3:16-3:24 on the way up. Usual day for other kids.
Leg 1:Distance1.450Time12:26.30Pace8:34.69
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance5.875Time39:37.50Pace6:44.68
Workout.
Split 1:Distance0.625Time3:16.40Pace5:14.24 Cumilative:Distance0.625Time3:16.40Pace5:14.24
Split 2:Distance0.125Time1:18.10Pace10:24.80 Cumilative:Distance0.750Time4:34.50Pace6:06.00
Split 3:Distance0.625Time3:48.40Pace6:05.44 Cumilative:Distance1.375Time8:22.90Pace6:05.75
Split 4:Distance0.125Time1:31.00Pace12:08.00 Cumilative:Distance1.500Time9:53.90Pace6:35.93
Split 5:Distance0.625Time3:26.40Pace5:30.24 Cumilative:Distance2.125Time13:20.30Pace6:16.61
Split 6:Distance0.125Time1:23.30Pace11:06.40 Cumilative:Distance2.250Time14:43.60Pace6:32.71
Split 7:Distance0.625Time3:53.80Pace6:14.08 Cumilative:Distance2.875Time18:37.40Pace6:28.66
Split 8:Distance0.125Time1:36.10Pace12:48.80 Cumilative:Distance3.000Time20:13.50Pace6:44.50
Split 9:Distance0.625Time3:26.60Pace5:30.56 Cumilative:Distance3.625Time23:40.10Pace6:31.75
Split 10:Distance0.125Time1:29.70Pace11:57.60 Cumilative:Distance3.750Time25:09.80Pace6:42.61
Split 11:Distance0.625Time3:54.20Pace6:14.72 Cumilative:Distance4.375Time29:04.00Pace6:38.63
Split 12:Distance0.125Time1:33.80Pace12:30.40 Cumilative:Distance4.500Time30:37.80Pace6:48.40
Split 13:Distance0.625Time3:27.90Pace5:32.64 Cumilative:Distance5.125Time34:05.70Pace6:39.16
Split 14:Distance0.125Time1:33.40Pace12:27.20 Cumilative:Distance5.250Time35:39.10Pace6:47.45
Split 15:Distance0.625Time3:58.40Pace6:21.44 Cumilative:Distance5.875Time39:37.50Pace6:44.68

Leg 3:Distance0.120Time1:15.50Pace10:29.17
Back to the car.
Leg 4:Distance3.000Time25:42.30Pace8:34.10
With Benjamin and William.
Leg 5:Distance0.500Time5:02.40Pace10:04.80
With Matthew.

Camouflage Crocs 1 Miles: 10.94

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

Thu, Jan 19, 2017

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 - 2017-01-19 15:45:44
Workout Totals: Distance10.560Time1:23:46.10Pace7:55.96
Usual day, usual distances for everybody.
Leg 1:Distance0.500Time4:47.00Pace9:34.00
With Matthew.
Leg 2:Distance2.030Time17:52.70Pace8:48.42
With Stephen, William, Joseph, and Jacob.
Leg 3:Distance2.030Time16:17.60Pace8:01.58
With Joseph and Jacob - William for the first mile.
Split 1:Distance1.000Time7:50.90Pace7:50.90 Cumilative:Distance1.000Time7:50.90Pace7:50.90
With William.
Split 2:Distance1.030Time8:26.70Pace8:11.94 Cumilative:Distance2.030Time16:17.60Pace8:01.58

Leg 4:Distance6.000Time44:48.80Pace7:28.13
Alone.

Camouflage Crocs 1 Miles: 10.56

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

Fri, Jan 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.54	0.00	5.00	0.00	11.54

Fast Running Friend Workout - 2017-01-20 14:02:14
Workout Totals: Distance11.540Time1:23:19.60Pace7:13.24
Did a 5 mile tempo run with Benjamin. We had some more snow so it required some plowing to make it manageable, and even after plowing the course was still far from perfect. Part of the problem was that I did not plow the stretch between 2 and 3 miles assuming it would be clear, and it was not. Nevertheless we managed to get some fast running in. We ran from the house to the canyon and back. Benjamin paced me for first 2.5 in 15:07. Then he turned around and ran the last 2.5 in 13:11 - 5:16 pace - total 28:18 for 5. I ran it in 15:18, total 30:25. Very good result for Benjamin. He ran a bit over 4 K on pace for about 16:20 5 K on hills and with snow at 4700 - 4800 feet at the end of a tempo. I think this significantly better than his 15:51 at the BYU the track or 15:28 in San Francisco last year. Joseph had a stomach bug, ran only 3 miles. Otherwise, usual distances for everybody.
Leg 1:Distance2.040Time16:34.00Pace8:07.25
With Benjamin.
Leg 2:Distance5.000Time30:26.10Pace6:05.22
Tempo run.
Leg 3:Distance0.500Time4:50.10Pace9:40.20
With Matthew.
Leg 4:Distance4.000Time31:29.40Pace7:52.35
With Jacob.

Camouflage Crocs 1 Miles: 11.54

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

Sat, Jan 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.58	0.00	0.00	0.00	15.58

Fast Running Friend Workout - 2017-01-21 13:28:33
Workout Totals: Distance15.580Time2:09:52.40Pace8:20.15
Total of 15.5 for me, 15 for Benjamin, 6 for Joseph. Otherwise usual Saturday runs for the kids. Got snow again. Tripped, scraped the knee. Slow pace today.
Leg 1:Distance2.040Time16:10.60Pace7:55.78
With Benjamin.
Leg 2:Distance5.000Time42:35.70Pace8:31.14
With Benjamin and Jenny.
Leg 3:Distance0.500Time5:11.20Pace10:22.40
With Matthew.
Leg 4:Distance5.000Time40:32.70Pace8:06.54
With Benjamin, Joseph, and Jacob.
Leg 5:Distance1.000Time8:20.90Pace8:20.90
With Benjamin and Joseph.
Leg 6:Distance2.040Time17:01.30Pace8:20.64
With Benjamin and William.

Camouflage Crocs 1 Miles: 15.58

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

Sun, Jan 22, 2017

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, Jan 23, 2017

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 - 2017-01-23 09:28:43
Workout Totals: Distance10.500Time1:28:32.00Pace8:25.90
Usual run, usual distances. Snowy day, slow pace.
Leg 1:Distance4.000Time32:57.80Pace8:14.45
With Benjamin, Joseph, and Jacob.
Leg 2:Distance3.000Time24:36.30Pace8:12.10
With Benjamin and somebody (Julia? William? maybe both).
Leg 3:Distance3.000Time25:10.30Pace8:23.43
With Benjamin.
Leg 4:Distance0.500Time5:47.60Pace11:35.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Tue, Jan 24, 2017

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 - 2017-01-24 13:13:40
Workout Totals: Distance10.540Time1:24:50.60Pace8:02.98
Usual day, usual distances.
Leg 1:Distance4.000Time33:31.20Pace8:22.80
With Benjamin, Joseph, and Jacob.
Leg 2:Distance1.000Time7:42.40Pace7:42.40
With Benjamin.
Leg 3:Distance2.040Time14:45.50Pace7:14.07
Alone.
Leg 4:Distance3.000Time23:47.70Pace7:55.90
With William.
Leg 5:Distance0.500Time5:03.80Pace10:07.60
With Matthew.

Camouflage Crocs 1 Miles: 10.54

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

Wed, Jan 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.30	0.00	2.00	2.25	13.55

Fast Running Friend Workout - 2017-01-25 13:27:59
Workout Totals: Distance13.550Time1:50:30.90Pace8:09.37
Managed to squeeze in a workout with Benjamin. 2 mile tempo down the snowy but runnable canyon (11:49 for me, 10:51 for Benjamin), then 8x400 alternating directions on a seemingly flat stretch by the mouth of the canyon - was supposed to be with 200 recovery, but we took a long break after 4 due to the need to visit the bathroom. I averaged a bit slower than 80 in the first 4, and a bit faster in the last 4. Benjamin did all around 69, the last two in 68 and 67. Then during Joseph and Jacob's run we did the same stretch in 78 with them. Otherwise, usual distances for the kids.
Leg 1:Distance1.000Time8:14.30Pace8:14.30
Warm-up.
Leg 2:Distance2.000Time11:49.40Pace5:54.70
Tempo run.
Leg 3:Distance1.400Time12:57.00Pace9:15.00
Recovery.
Leg 4:Distance3.350Time25:44.20Pace7:40.96
8x400 workout.
Split 1:Distance0.250Time1:19.80Pace5:19.20 Cumilative:Distance0.250Time1:19.80Pace5:19.20
Split 2:Distance0.125Time1:23.40Pace11:07.20 Cumilative:Distance0.375Time2:43.20Pace7:15.20
Split 3:Distance0.250Time1:21.10Pace5:24.40 Cumilative:Distance0.625Time4:04.30Pace6:30.88
Split 4:Distance0.125Time1:39.40Pace13:15.20 Cumilative:Distance0.750Time5:43.70Pace7:38.27
Split 5:Distance0.250Time1:20.60Pace5:22.40 Cumilative:Distance1.000Time7:04.30Pace7:04.30
Split 6:Distance0.125Time1:29.60Pace11:56.80 Cumilative:Distance1.125Time8:33.90Pace7:36.80
Split 7:Distance0.250Time1:21.70Pace5:26.80 Cumilative:Distance1.375Time9:55.60Pace7:13.16
Split 8:Distance0.600Time5:53.10Pace9:48.50 Cumilative:Distance1.975Time15:48.70Pace8:00.35
Split 9:Distance0.250Time1:17.50Pace5:10.00 Cumilative:Distance2.225Time17:06.20Pace7:41.21
Split 10:Distance0.125Time1:31.20Pace12:09.60 Cumilative:Distance2.350Time18:37.40Pace7:55.49
Split 11:Distance0.250Time1:19.70Pace5:18.80 Cumilative:Distance2.600Time19:57.10Pace7:40.42
Split 12:Distance0.125Time1:31.00Pace12:08.00 Cumilative:Distance2.725Time21:28.10Pace7:52.70
Split 13:Distance0.250Time1:17.70Pace5:10.80 Cumilative:Distance2.975Time22:45.80Pace7:39.09
Split 14:Distance0.125Time1:39.10Pace13:12.80 Cumilative:Distance3.100Time24:24.90Pace7:52.55
Split 15:Distance0.250Time1:19.30Pace5:17.20 Cumilative:Distance3.350Time25:44.20Pace7:40.96

Leg 5:Distance1.300Time12:36.80Pace9:42.15
Back to the car.
Leg 6:Distance4.000Time33:56.50Pace8:29.12
With Joseph and Jacob.
Split 1:Distance2.050Time17:56.70Pace8:45.22 Cumilative:Distance2.050Time17:56.70Pace8:45.22
Split 2:Distance0.250Time1:18.10Pace5:12.40 Cumilative:Distance2.300Time19:14.80Pace8:22.09
Split 3:Distance1.700Time14:41.70Pace8:38.65 Cumilative:Distance4.000Time33:56.50Pace8:29.12

Leg 7:Distance0.500Time5:12.70Pace10:25.40
With Matthew.

Camouflage Crocs 1 Miles: 13.55

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

Thu, Jan 26, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.40	0.00	0.00	0.25	10.65

Fast Running Friend Workout - 2017-01-26 15:55:34
Workout Totals: Distance10.654Time1:26:05.50Pace8:04.84
Usual day, usual distances for everybody. Joseph volunteered to do 400 pickup on the same stretch as yesterday, so we did it in 76 (me, Joseph)/77 (Jacob).
Leg 1:Distance2.040Time19:08.40Pace9:22.94
With Stephen.
Leg 2:Distance4.114Time31:52.70Pace7:44.92
With Joseph and Jacob - did 0.25 pickup mid-run on the same stretch as yesterday in 76 for me and Joseph, 77 for Jacob.
Split 1:Distance1.675Time13:23.80Pace7:59.88 Cumilative:Distance1.675Time13:23.80Pace7:59.88
Split 2:Distance0.422Time3:04.70Pace7:17.68 Cumilative:Distance2.097Time16:28.50Pace7:51.39
Split 3:Distance0.250Time1:16.10Pace5:04.40 Cumilative:Distance2.347Time17:44.60Pace7:33.60
Split 4:Distance1.767Time14:08.10Pace7:59.97 Cumilative:Distance4.114Time31:52.70Pace7:44.92

Leg 3:Distance4.000Time29:37.00Pace7:24.25
Alone.
Leg 4:Distance0.500Time5:27.40Pace10:54.80
With Matthew.

Camouflage Crocs 1 Miles: 10.65

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

Fri, Jan 27, 2017

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 - 2017-01-27 12:11:26
Workout Totals: Distance8.500Time1:06:33.80Pace7:49.86
8.5 for me, 8 for Benjamin, usual distances for everybody - resting a bit before the 5 K.
Leg 1:Distance1.000Time8:20.80Pace8:20.80
With Stephen, Joseph, and Jacob.
Leg 2:Distance3.000Time24:23.00Pace8:07.67
With William, Joseph, and Jacob.
Leg 3:Distance4.000Time28:58.60Pace7:14.65
Alone.
Leg 4:Distance0.500Time4:51.40Pace9:42.80
With Matthew.

Camouflage Crocs 1 Miles: 8.50

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

Sat, Jan 28, 2017

Race: SLC Track Club 5 K (3.107 Miles) 00:18:07, Place overall: 14, Place in age division: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.19	0.00	1.55	3.11	13.85

Fast Running Friend Workout - 2017-01-28 09:18:10
Workout Totals: Distance13.850Time1:42:31.60Pace7:24.16
SLC Track Club 5 K, 18:07 officially, 18:08 on my watch, 14th overall, 4th master. Benjamin won the race with 16:05. He ran with the pack up until shortly before the turnaround, then decided the pace was too slow and took off. Top 20 from race results: 1 484 BENJAMIN PACHEV 0:16:05.67 17 m 2 7 FRITZ VAN DE KAMP 0:16:16.53 37 m 3 211 JASON NANCE 0:16:25.30 28 m 4 196 JASON HOLT 0:16:26.17 30 m 5 11 JON GAUTHIER 0:16:41.06 30 m 6 323 JUSTIN PARK 0:16:59.84 37 m 7 9 CRAIG GREEN 0:17:17.15 43 m 8 8 MATTHEW WOLPERT 0:17:20.80 40 m 9 418 JOCELYN TODD 0:17:37.77 23 f 10 2 SARIAH LONG 0:17:55.77 31 f 11 1 NAN KENNARD 0:17:57.46 35 f 12 437 CALEB WEILER 0:18:04.94 34 m 13 10 MARK PAYNE 0:18:06.91 44 m 14 485 ALEXANDER PACHEV 0:18:07.89 43 m 15 3 CHRISTINA PERRY 0:18:08.46 35 f 16 174 DEREK HANSEN 0:18:19.16 41 m 17 495 JASON BLACKHAM 0:18:26.59 42 m 18 399 MEL SUASTE 0:18:33.06 39 m 19 494 MERRILEE BLACKHAM 0:18:34.48 39 f 20 13 STEVE ALLEN 0:18:34.50 42 m The temperature at the start was 19 F. I went through the first mile in 5:33 with Matt Wolpert, which proved to be too fast for my current fitness combined with the conditions, and paid for it for the rest of the race. Sariah caught up to me shortly after the turnaround, I tried to run with her, but could not keep up. Then Nan caught me, and I could not keep up either. Then a group caught me with about 0.3 left that included Mark Payne, and I was able to run with it, and even put up some semblance of a kick, but it was not enough to beat Mark. My first half was 8:53, second half 9:15. 11:33 at 2 miles, 17:34 at 3. During the cool down Benjamin and I ran to the turnaround, then had to get back fast so we would not miss the awards ceremony. I asked him to pace me at 6:00 pace. I felt better than in the race, and was able to run 9:12 quite comfortably, kept asking Benjamin to speed up. I wonder if the difference was in the temperature as it warmed up somewhat by then and we were over the critical cutoff. Not sure how much slower the race was due to the cold weather and the extra clothes. But it is encouraging that Benjamin could run 16:05 quite comfortably under those conditions. Kids ran usual distances at home. We did not bring everybody to the race for cost reasons. The race made changes in the direction of more entertainment with the cost as usual being passed to the runners. We actually were not going to run it at all, but USATF offered us one comp, so we made a strategic decision to have just me and Benjamin.
Leg 1:Distance2.500Time19:50.90Pace7:56.36
Warm-up.
Leg 2:Distance3.107Time18:08.80Pace5:50.43
Race.
Leg 3:Distance3.243Time24:17.60Pace7:29.46
Cool-down.
Split 1:Distance1.650Time14:39.90Pace8:53.27 Cumilative:Distance1.650Time14:39.90Pace8:53.27
Split 2:Distance1.553Time9:12.70Pace5:55.89 Cumilative:Distance3.203Time23:52.60Pace7:27.27
Shaking fists after the fight is over tempo.
Split 3:Distance0.040Time0:25.00Pace10:25.00 Cumilative:Distance3.243Time24:17.60Pace7:29.46
A little jog.

Leg 4:Distance5.000Time40:14.30Pace8:02.86
More distance with Benjamin.

Camouflage Crocs 1 Miles: 13.85

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

Sun, Jan 29, 2017

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, Jan 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.22	0.00	1.28	0.00	10.50

Fast Running Friend Workout - 2017-01-30 09:07:18
Workout Totals: Distance10.500Time1:23:12.20Pace7:55.45
Usual day, usual distances for everybody.
Leg 1:Distance6.000Time46:16.40Pace7:42.73
With Benjamin and Jenny. 1.28 post-VPN pick-up.
Split 1:Distance3.470Time28:35.00Pace8:14.24 Cumilative:Distance3.470Time28:35.00Pace8:14.24
Split 2:Distance1.280Time7:25.40Pace5:47.97 Cumilative:Distance4.750Time36:00.40Pace7:34.82
Split 3:Distance1.250Time10:16.00Pace8:12.80 Cumilative:Distance6.000Time46:16.40Pace7:42.73

Leg 2:Distance1.000Time8:09.30Pace8:09.30
With Joseph, Jacob, Benjamin, and Stephen. Stephen ran the last quarter in 1:43.
Leg 3:Distance3.000Time23:49.80Pace7:56.60
With Benjamin, Joseph, Jacob, and William.
Leg 4:Distance0.500Time4:56.70Pace9:53.40
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Tue, Jan 31, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.41	0.00	4.00	1.12	13.53

Fast Running Friend Workout - 2017-01-31 12:41:46
Workout Totals: Distance13.537Time1:44:37.30Pace7:43.71
Did a workout with Benjamin. 2 mile tempo down the canyon, 4x400 up with 200 recovery, then another 2 mile tempo. On the first one I had 11:25, Benjamin 10:26. Then I had 80-83 quarters, Benjamin 70-73. In the second tempo run, 11:23 for me, 10:12 for Benjamin. Joseph and Jacob did 2x1000 joining me in the middle of the tempos. First one was 3:29, second 3:33. Joseph had an issue with his legs in the second one and tripped around 900 mark, but then he did a 200 uphill with me and Benjamin during our cool-down in 41. Usual distances for everybody else.
Leg 1:Distance2.000Time16:22.80Pace8:11.40
Warm-up.
Leg 2:Distance2.000Time11:25.90Pace5:42.95
First tempo run.
Leg 3:Distance2.262Time19:15.20Pace8:30.70
4x400.
Split 1:Distance0.187Time1:56.70Pace10:24.06 Cumilative:Distance0.187Time1:56.70Pace10:24.06
Split 2:Distance0.250Time1:23.30Pace5:33.20 Cumilative:Distance0.437Time3:20.00Pace7:37.67
Split 3:Distance0.125Time1:29.20Pace11:53.60 Cumilative:Distance0.562Time4:49.20Pace8:34.59
Split 4:Distance0.250Time1:20.00Pace5:20.00 Cumilative:Distance0.812Time6:09.20Pace7:34.68
Split 5:Distance0.125Time1:36.40Pace12:51.20 Cumilative:Distance0.937Time7:45.60Pace8:16.91
Split 6:Distance0.250Time1:21.50Pace5:26.00 Cumilative:Distance1.187Time9:07.10Pace7:40.91
Split 7:Distance0.125Time1:27.40Pace11:39.20 Cumilative:Distance1.312Time10:34.50Pace8:03.61
Split 8:Distance0.250Time1:23.80Pace5:35.20 Cumilative:Distance1.562Time11:58.30Pace7:39.86
Split 9:Distance0.700Time7:16.90Pace10:24.14 Cumilative:Distance2.262Time19:15.20Pace8:30.70

Leg 4:Distance2.000Time11:23.40Pace5:41.70
Second tempo run.
Leg 5:Distance1.775Time16:41.40Pace9:24.17
Cool down with Joseph's pickup.
Split 1:Distance0.750Time7:37.60Pace10:10.13 Cumilative:Distance0.750Time7:37.60Pace10:10.13
Split 2:Distance0.125Time0:41.30Pace5:30.40 Cumilative:Distance0.875Time8:18.90Pace9:30.17
Split 3:Distance0.900Time8:22.50Pace9:18.33 Cumilative:Distance1.775Time16:41.40Pace9:24.17

Leg 6:Distance3.000Time24:43.90Pace8:14.63
With William.
Leg 7:Distance0.500Time4:44.70Pace9:29.40
With Matthew.

Camouflage Crocs 1 Miles: 13.53

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

Wed, Feb 01, 2017

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 - 2017-02-01 13:16:59
Workout Totals: Distance10.500Time1:22:17.00Pace7:50.19
Usual easy day, usual distances for everybody.
Leg 1:Distance3.000Time24:35.40Pace8:11.80
With William.
Leg 2:Distance4.000Time31:04.20Pace7:46.05
With Joseph and Jacob.
Leg 3:Distance3.000Time21:49.90Pace7:16.63
Alone.
Leg 4:Distance0.500Time4:47.50Pace9:35.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Thu, Feb 02, 2017

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 - 2017-02-02 09:38:50
Workout Totals: Distance11.000Time1:24:38.20Pace7:41.65
Usual distances for everybody, except Jenny ran a bit less due to a cold, and I ran 11 total due to a detour to visit the bathroom. William moved his legs quicker today than normal and averaged almost 7:30 on our not so fast 3 mile course.
Leg 1:Distance6.500Time50:30.60Pace7:46.25
With Benjamin.
Leg 2:Distance3.000Time22:37.40Pace7:32.47
With Joseph, Jacob, William, and Benjamin.
Leg 3:Distance1.000Time6:51.50Pace6:51.50
With Jacob. Last quarter in 87.
Leg 4:Distance0.500Time4:38.70Pace9:17.40
With Matthew.

Camouflage Crocs 1 Miles: 11.00

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

Fri, Feb 03, 2017

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 - 2017-02-03 11:44:47
Workout Totals: Distance10.000Time1:17:36.20Pace7:45.62
Usual run + cross-country skiing with the kids at Soldier Hollow in the afternoon. Have not done this in 9 years. It felt good to give the back muscles and the gluts a workout.
Leg 1:Distance4.000Time30:53.30Pace7:43.32
With Benjamin, Joseph, Jacob, and William. William got a record for 4 miles.
Leg 2:Distance6.000Time46:42.90Pace7:47.15
With Benjamin.

Camouflage Crocs 1 Miles: 10.00

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

Sat, Feb 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.20	0.00	7.50	0.00	15.70

Fast Running Friend Workout - 2017-02-04 09:44:05
Workout Totals: Distance15.700Time1:53:37.90Pace7:14.26
Benjamin and I did a workout to prepare for the Phoenix half. 7.5 mile tempo with the first 2.5 down the canyon, then 2.5 up, and 2.5 back down. I got 45:39, 6:05 pace average, splits by 2.5 - 14:39, 16:07, 14:53. Benjamin got 41:53 - 13:21, 14:48, 13:44. I was concerned when I turned around to go uphill that I was going to completely fall apart as I felt I had a hard time breaking 6:40 pace, and the uphill just started. But I was able to hold a steady 6:25 pace most of the way. Then on the way back down I was concerned that my legs would be too tired for 6:00 pace, but I managed to do it. Still a long way to go to regain the fitness from last summer, but at least this is a start. As I got older I noticed that I lose fitness a lot easier than I used to. All it takes is to stop doing good workouts for a month now. And to gain it back takes three months of well coordinated work and rest. Ten years ago I could do no workouts for two months and the fitness was still there.
Leg 1:Distance1.050Time8:08.00Pace7:44.76
Warm-up.
Leg 2:Distance7.500Time45:39.90Pace6:05.32
Tempo run.
Leg 3:Distance1.650Time16:05.10Pace9:44.91
Cool-down.
Leg 4:Distance5.000Time38:57.90Pace7:47.58
With Benjamin, Joseph, and Jacob.
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Leg 6:Distance0.500Time4:47.00Pace9:34.00
With Matthew.

Camouflage Crocs 1 Miles: 15.70

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

Sun, Feb 05, 2017

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

Day of rest. Went to church. Was very tired in the afternoon and took a long nap. Practicd Russian with Benjamin. Played a scripture chase game with the kids. Was surprised at how good Jacob was at identifying random passages out of the Book of Mormon. We talked to my mother on Skype.

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

Mon, Feb 06, 2017

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 - 2017-02-06 08:43:04
Workout Totals: Distance10.500Time1:24:09.60Pace8:00.91
Easy run. Benjamin felt some symptoms of a cold, ran only 7. Joseph was ambitious and ran 7 total - 6 with Jenny. I did the usual 10.5, usual distances for everybody else.
Leg 1:Distance1.000Time8:26.00Pace8:26.00
With Benjamin, Stephen, Joseph, and Jacob.
Leg 2:Distance3.000Time25:30.10Pace8:30.03
With William, Benjamin, and Jacob.
Leg 3:Distance3.000Time23:58.40Pace7:59.47
With Benjamin.
Leg 4:Distance3.000Time21:28.50Pace7:09.50
Alone.
Leg 5:Distance0.500Time4:46.60Pace9:33.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Tue, Feb 07, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.57	0.00	0.00	3.75	10.32

Fast Running Friend Workout - 2017-02-07 14:41:45
Workout Totals: Distance10.320Time1:16:22.10Pace7:24.00
Did 6x1000 with Benjamin alternating directions in the canyon. He paced me. We were supposed to do it with 200 recovery, but I needed to go to bathroom several times which resulted in longer rest than planned. On the way down the range was 3:21 - 3:24, on the way up 3:34 - 3:37. The wind was favoring the up direction, so the gap was smaller than normal. Also having Benjamin with me made a lot of difference. I had Benjamin do a lighter workout today because he had some symptoms of a cold. Joseph tried to do an interval with us, but something was wrong and he could not keep up. Perhaps 7 miles the day before wore him out. Benjamin ran only 8 miles. Jacob had stomach problems, ran only 3. Otherwise usual distances for everybody.
Leg 1:Distance1.150Time9:37.00Pace8:21.74
Warm-up.
Leg 2:Distance4.550Time30:18.00Pace6:39.56
Workout.
Split 1:Distance0.625Time3:24.10Pace5:26.56 Cumilative:Distance0.625Time3:24.10Pace5:26.56
Split 2:Distance0.125Time1:22.10Pace10:56.80 Cumilative:Distance0.750Time4:46.20Pace6:21.60
Split 3:Distance0.625Time3:37.40Pace5:47.84 Cumilative:Distance1.375Time8:23.60Pace6:06.25
Split 4:Distance0.300Time3:32.10Pace11:47.00 Cumilative:Distance1.675Time11:55.70Pace7:07.28
Long rest - bathroom.
Split 5:Distance0.625Time3:23.50Pace5:25.60 Cumilative:Distance2.300Time15:19.20Pace6:39.65
Split 6:Distance0.125Time1:22.70Pace11:01.60 Cumilative:Distance2.425Time16:41.90Pace6:53.15
Long rest.
Split 7:Distance0.625Time3:34.20Pace5:42.72 Cumilative:Distance3.050Time20:16.10Pace6:38.72
Split 8:Distance0.125Time1:43.00Pace13:44.00 Cumilative:Distance3.175Time21:59.10Pace6:55.46
Split 9:Distance0.625Time3:21.80Pace5:22.88 Cumilative:Distance3.800Time25:20.90Pace6:40.24
Split 10:Distance0.125Time1:22.80Pace11:02.40 Cumilative:Distance3.925Time26:43.70Pace6:48.59
Long rest.
Split 11:Distance0.625Time3:34.30Pace5:42.88 Cumilative:Distance4.550Time30:18.00Pace6:39.56

Leg 3:Distance0.120Time1:10.00Pace9:43.33
Back to the car.
Leg 4:Distance0.500Time4:41.90Pace9:23.80
With Matthew.
Leg 5:Distance3.000Time23:37.70Pace7:52.57
With William and Jacob.
Leg 6:Distance1.000Time6:57.50Pace6:57.50
Alone.

Camouflage Crocs 1 Miles: 10.32

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

Wed, Feb 08, 2017

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 - 2017-02-08 08:55:40
Workout Totals: Distance10.500Time1:22:47.60Pace7:53.10
Usual run, usual distances.
Leg 1:Distance4.000Time31:59.20Pace7:59.80
With Joseph and Jacob.
Leg 2:Distance6.000Time46:03.30Pace7:40.55
With Benjamin.
Leg 3:Distance0.500Time4:45.10Pace9:30.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Thu, Feb 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.59	0.00	7.50	0.19	13.28

Fast Running Friend Workout - 2017-02-09 09:20:05
Workout Totals: Distance13.272Time1:33:45.20Pace7:03.84
Did 7.5 tempo with Benjamin again - 2.5 down, 2.5 up, 2.5 down. The weather was better - very warm for this time of year, 60 F. We ran in shorts. He paced me for the first 5 miles, then took of. My splits were 14:32, 15:27, 14:30 - total of 44:29. Benjamin's last 2.5 was 12:46, 5:06 pace - total time 42:45. I was happy that I improved my time from last week by 1:10, and that I held together on the uphill - 15:27 vs 16:07. It really helped to wear shorts, have virtually no wind, and have Benjamin pace me. Kids ran their usual distances, but there was some speed. Jacob ran 5:48 mile with me and Benjamin in the tempo. Jenny ran the first 0.5 in 2:55. We also went the track - Matthew ran 400 in 2:06 without holding the hand. His splits were 25, 29, 37, 35. He was doing exceptionally well for the first 200, but then got tired and lost the motivation. We were able to talk him into finishing, though, and he got a record, for which he earned a garbage truck. Then I did 100 meter sprints with Jacob (15.2), William(17.8), and Stephen(20.6) - I believe all of those times are their PRs, if not pretty close. I was able to keep up with Jacob - barely. Benjamin did total of a bit more than 10, I was around 13.
Leg 1:Distance1.050Time9:01.30Pace8:35.52
Warm-up.
Leg 2:Distance7.500Time44:29.00Pace5:55.87
Tempo - 2.5 down, 2.5 up, 2.5 down.
Leg 3:Distance2.000Time17:46.40Pace8:53.20
Cool-down.
Leg 4:Distance0.248Time2:06.30Pace8:29.27
With Matthew, no hand.
Leg 5:Distance0.248Time2:12.90Pace8:55.89
With Matthew, holding the hand.
Leg 6:Distance0.062Time0:20.60Pace5:32.26
With Stephen.
Leg 7:Distance0.062Time0:15.20Pace4:05.16
With Jacob.
Leg 8:Distance0.062Time0:17.80Pace4:47.10
With William.
Leg 9:Distance2.040Time17:15.70Pace8:27.70
With William.

Camouflage Crocs 1 Miles: 13.27

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

Fri, Feb 10, 2017

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 - 2017-02-10 09:11:08
Workout Totals: Distance10.500Time1:23:20.40Pace7:56.23
Usual runs and distances today. Went cross-country skiing with Joseph in the evening.
Leg 1:Distance4.000Time31:06.40Pace7:46.60
With Benjamin, Joseph, and Jacob, I think.
Leg 2:Distance3.000Time23:43.50Pace7:54.50
With William and Benjamin.
Leg 3:Distance3.000Time23:44.00Pace7:54.67
With Benjamin.
Leg 4:Distance0.500Time4:46.50Pace9:33.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Sat, Feb 11, 2017

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 - 2017-02-11 08:51:01
Workout Totals: Distance12.540Time1:34:33.90Pace7:32.46
Took Julia to the Utah All Girls Chess Championship. She won 3 out 5 games, losing 2, and got 6th place. I ran 10 miles in the Emigration Canyon while there. Then we ran 2 miles together when we got home. Benjamin did 12, otherwise usual Saturday distances for everybody.
Leg 1:Distance10.000Time1:13:52.00Pace7:23.20
Leg 2:Distance2.040Time16:00.80Pace7:50.98
Leg 3:Distance0.500Time4:41.10Pace9:22.20

Camouflage Crocs 1 Miles: 12.54

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

Sun, Feb 12, 2017

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 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.74	0.00	8.00	0.00	16.74

Fast Running Friend Workout - 2017-02-13 09:04:16
Workout Totals: Distance16.740Time2:00:17.80Pace7:11.17
Did a tempo run with Benjamin. 3 down, 2 up, 3 down - total of 8. I got 48:20, splits 17:33, 13:21, 17:26, Benjamin 44:14, splits 15:54, 12:08, 16:12. The wind was tough on the uphill, neither one of us could move very well. We did OK on the downhill, though. Matthew had a playing injury in his knee, tried to run, but could not. Otherwise everybody ran usual distances - more or less. Benjamin did 12, I did 16.
Leg 1:Distance2.500Time20:55.30Pace8:22.12
Warm-up.
Leg 2:Distance8.000Time48:20.50Pace6:02.56
Tempo run.
Leg 3:Distance2.200Time19:17.00Pace8:45.91
Cool-down.
Leg 4:Distance0.040Time0:25.50Pace10:37.50
A little bit with Matthew.
Leg 5:Distance3.000Time23:52.20Pace7:57.40
With William, and Jacob.
Leg 6:Distance1.000Time7:27.30Pace7:27.30
With Jacob.

Camouflage Crocs 1 Miles: 16.74

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

Tue, Feb 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.90	0.00	0.00	0.16	11.06

Fast Running Friend Workout - 2017-02-14 08:31:32
Workout Totals: Distance11.060Time1:27:59.60Pace7:57.36
Usual day, more or less. Stephen set a course record for the 2.04 course breaking 17:00 for the first time - 16:52. I did a little pickup on the 0.155 stretch on the uphill in the middle of the run. Otherwise, usual runs for everybody.
Leg 1:Distance0.500Time4:47.20Pace9:34.40
With Matthew.
Leg 2:Distance2.040Time16:52.90Pace8:16.52
With Stephen - new record.
Leg 3:Distance1.020Time6:50.80Pace6:42.75
Alone, did a pickup uphill.
Split 1:Distance0.865Time5:59.40Pace6:55.49 Cumilative:Distance0.865Time5:59.40Pace6:55.49
Split 2:Distance0.155Time0:51.40Pace5:31.61 Cumilative:Distance1.020Time6:50.80Pace6:42.75

Leg 4:Distance7.000Time54:43.60Pace7:49.09
With Benjamin.
Leg 5:Distance0.500Time4:45.10Pace9:30.20
With Matthew.

Camouflage Crocs 1 Miles: 11.06

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

Wed, Feb 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.35	0.00	0.00	0.16	10.51

Fast Running Friend Workout - 2017-02-15 08:59:25
Workout Totals: Distance10.500Time1:18:42.10Pace7:29.72
More or less usual day, usual distances. Did a pickup on the hill.
Leg 1:Distance3.000Time22:51.50Pace7:37.17
With William, Jacob, and Benjamin.
Leg 2:Distance7.000Time50:54.10Pace7:16.30
Alone, did a pickup on the hill.
Split 1:Distance6.845Time50:02.90Pace7:18.70 Cumilative:Distance6.845Time50:02.90Pace7:18.70
Split 2:Distance0.155Time0:51.20Pace5:30.32 Cumilative:Distance7.000Time50:54.10Pace7:16.30

Leg 3:Distance0.500Time4:56.50Pace9:53.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Thu, Feb 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.55	1.38	2.00	1.62	11.55

Fast Running Friend Workout - 2017-02-16 09:54:29
Workout Totals: Distance11.550Time1:26:06.70Pace7:27.33
With Benjamin - alternating quarters for 3 miles, then 2 mile tempo - both down the canyon. I was able to hit 78-80 on the fast ones, but could not get myself to go faster than 95 in the recovery. Benjamin was able to do 72-80 more or less, ran the last quarter fast, and got 15:09 total time. I got 17:17. Then in the tempo run I got 11:27 running the first mile in 5:41 with Jacob, and then 5:46 for the second mile. Joseph did not feel good today, was only able to run half a mile in 3:05. Benjamin got 9:54 for the final 2 mile tempo. Total distance was a bit over 10 for me and Benjamin, and standard for everybody else.
Leg 1:Distance2.350Time19:35.40Pace8:20.17
Warm-up.
Leg 2:Distance3.000Time17:17.90Pace5:45.97
Alternating quarters.
Split 1:Distance0.250Time1:20.20Pace5:20.80 Cumilative:Distance0.250Time1:20.20Pace5:20.80
Split 2:Distance0.250Time1:31.20Pace6:04.80 Cumilative:Distance0.500Time2:51.40Pace5:42.80
Split 3:Distance0.250Time1:18.00Pace5:12.00 Cumilative:Distance0.750Time4:09.40Pace5:32.53
Split 4:Distance0.250Time1:35.10Pace6:20.40 Cumilative:Distance1.000Time5:44.50Pace5:44.50
Split 5:Distance0.250Time1:18.40Pace5:13.60 Cumilative:Distance1.250Time7:02.90Pace5:38.32
Split 6:Distance0.250Time1:35.90Pace6:23.60 Cumilative:Distance1.500Time8:38.80Pace5:45.87
Split 7:Distance0.250Time1:19.20Pace5:16.80 Cumilative:Distance1.750Time9:58.00Pace5:41.71
Split 8:Distance0.250Time1:35.20Pace6:20.80 Cumilative:Distance2.000Time11:33.20Pace5:46.60
Split 9:Distance0.250Time1:18.60Pace5:14.40 Cumilative:Distance2.250Time12:51.80Pace5:43.02
Split 10:Distance0.250Time1:36.50Pace6:26.00 Cumilative:Distance2.500Time14:28.30Pace5:47.32
Split 11:Distance0.250Time1:19.50Pace5:18.00 Cumilative:Distance2.750Time15:47.80Pace5:44.65
Split 12:Distance0.125Time0:50.30Pace6:42.40 Cumilative:Distance2.875Time16:38.10Pace5:47.17
Split 13:Distance0.125Time0:39.80Pace5:18.40 Cumilative:Distance3.000Time17:17.90Pace5:45.97

Leg 3:Distance1.900Time17:08.60Pace9:01.37
Recovery.
Leg 4:Distance2.000Time11:27.80Pace5:43.90
Tempo run.
Leg 5:Distance1.800Time15:58.80Pace8:52.67
Cool-down.
Leg 6:Distance0.500Time4:38.20Pace9:16.40
With Matthew.

Camouflage Crocs 1 Miles: 11.55

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

Fri, Feb 17, 2017

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 - 2017-02-17 09:24:43
Workout Totals: Distance10.500Time1:17:28.50Pace7:22.71
Usual run, usual distances.
Leg 1:Distance0.500Time4:39.90Pace9:19.80
With Matthew.
Leg 2:Distance3.000Time23:48.30Pace7:56.10
With Benjamin, Jacob, and William.
Leg 3:Distance1.000Time7:06.90Pace7:06.90
With Jacob.
Leg 4:Distance6.000Time41:53.40Pace6:58.90
Alone.

Camouflage Crocs 1 Miles: 10.50

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

Sat, Feb 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.50	0.00	2.00	0.00	15.50

Fast Running Friend Workout - 2017-02-18 08:43:39
Workout Totals: Distance15.500Time1:56:30.30Pace7:30.99
Did a light workout with Benjamin. He paced me through a 2 mile tempo down the canyon. I was hoping to be able to keep up 5:30 pace, but I did better than I expected. 5:29 for the first mile, 5:21 for the last. Last quarter in 78. Kids ran their usual Saturday distances. William set a 4 mile record. He was struggling at the start, ran 8:03, then 7:55, 7:23, and 7:00 uphill which surprised me quite a bit.
Leg 1:Distance5.720Time45:20.30Pace7:55.58
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:50.70Pace5:25.35
Tempo run.
Leg 3:Distance2.280Time17:38.30Pace7:44.17
Cool-down.
Leg 4:Distance4.000Time30:21.10Pace7:35.27
With Benjamin, William, Joseph, Jacob, and Jenny.
Leg 5:Distance1.000Time7:35.70Pace7:35.70
With Benjamin and Jacob.
Leg 6:Distance0.500Time4:44.20Pace9:28.40
With Matthew.

Camouflage Crocs 1 Miles: 15.50

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

Sun, Feb 19, 2017

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 20, 2017

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 - 2017-02-20 08:37:19
Workout Totals: Distance10.540Time1:23:26.10Pace7:54.96

Leg 1:Distance0.500Time4:23.90Pace8:47.80
With Matthew.
Leg 2:Distance3.000Time24:05.50Pace8:01.83
With Benjamin, William, and Jacob.
Leg 3:Distance1.000Time7:19.10Pace7:19.10
With Benjamin and Jacob.
Leg 4:Distance4.000Time31:54.90Pace7:58.73
With Benjamin and Joseph.
Leg 5:Distance2.040Time15:42.70Pace7:42.11
With Benjamin.

Camouflage Crocs 1 Miles: 10.54

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

Tue, Feb 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.18	1.38	0.00	1.62	11.18

Fast Running Friend Workout - 2017-02-21 13:48:07
Workout Totals: Distance11.180Time1:25:30.70Pace7:38.92
Did a workout with Benjamin alternating quarters down the canyon for 3 miles. We had a major headwind, so the times were very slow. I ran 18:35 for the whole distance, Benjamin got 16:09. Usual distances for the kids, expect I think Jenny ran reduced mileage due to school load.
Leg 1:Distance5.400Time41:25.00Pace7:40.19
Warm-up.
Leg 2:Distance3.000Time18:35.50Pace6:11.83
Alternating quarters workout.
Split 1:Distance0.250Time1:23.40Pace5:33.60 Cumilative:Distance0.250Time1:23.40Pace5:33.60
Split 2:Distance0.250Time1:37.60Pace6:30.40 Cumilative:Distance0.500Time3:01.00Pace6:02.00
Split 3:Distance0.250Time1:26.40Pace5:45.60 Cumilative:Distance0.750Time4:27.40Pace5:56.53
Split 4:Distance0.250Time1:39.60Pace6:38.40 Cumilative:Distance1.000Time6:07.00Pace6:07.00
Split 5:Distance0.250Time1:20.80Pace5:23.20 Cumilative:Distance1.250Time7:27.80Pace5:58.24
Split 6:Distance0.250Time1:40.30Pace6:41.20 Cumilative:Distance1.500Time9:08.10Pace6:05.40
Split 7:Distance0.250Time1:25.50Pace5:42.00 Cumilative:Distance1.750Time10:33.60Pace6:02.06
Split 8:Distance0.250Time1:41.10Pace6:44.40 Cumilative:Distance2.000Time12:14.70Pace6:07.35
Split 9:Distance0.250Time1:30.20Pace6:00.80 Cumilative:Distance2.250Time13:44.90Pace6:06.62
Split 10:Distance0.250Time1:41.80Pace6:47.20 Cumilative:Distance2.500Time15:26.70Pace6:10.68
Split 11:Distance0.250Time1:27.70Pace5:50.80 Cumilative:Distance2.750Time16:54.40Pace6:08.87
Split 12:Distance0.125Time0:56.60Pace7:32.80 Cumilative:Distance2.875Time17:51.00Pace6:12.52
Split 13:Distance0.125Time0:44.50Pace5:56.00 Cumilative:Distance3.000Time18:35.50Pace6:11.83

Leg 3:Distance2.280Time20:54.40Pace9:10.18
Cool-down.
Leg 4:Distance0.500Time4:35.80Pace9:11.60
With Matthew.

Camouflage Crocs 1 Miles: 11.18

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

Wed, Feb 22, 2017

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 - 2017-02-22 08:43:26
Workout Totals: Distance8.500Time1:11:16.80Pace8:23.15
The wind from yesterday brought the snow, so in some places we did not have good traction today. 8.5 total for me, 8 for Benjamin, usual distances for the kids. Tapering for the Phoenix half.
Leg 1:Distance3.000Time26:52.50Pace8:57.50
With Benjamin, Jacob, and William.
Leg 2:Distance1.000Time7:52.90Pace7:52.90
With Benjamin and Jacob.
Leg 3:Distance4.000Time31:13.50Pace7:48.38
With Benjamin and Joseph.
Leg 4:Distance0.500Time5:17.90Pace10:35.80
With Matthew.

Camouflage Crocs 1 Miles: 8.50

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

Thu, Feb 23, 2017

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 - 2017-02-23 08:52:57
Workout Totals: Distance6.540Time53:58.40Pace8:15.17
6.5 total for me, 6 for Benjamin, usual distances for the kids, tapering for the Phoenix half.
Leg 1:Distance4.000Time30:57.90Pace7:44.48
With Benjamin and Jacob.
Leg 2:Distance2.040Time18:18.10Pace8:58.28
With Benjamin and Stephen.
Leg 3:Distance0.500Time4:42.40Pace9:24.80
With Matthew.

Camouflage Crocs 1 Miles: 6.54

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

Fri, Feb 24, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.25	0.00	0.00	0.00	5.25

Fast Running Friend Workout - 2017-02-24 08:46:39
Workout Totals: Distance5.250Time43:20.90Pace8:15.41
5 total for me, 4.5 for Benjamin. Usual distances for the kids except Jenny due to school load. Flew to Phoenix from Provo.
Leg 1:Distance1.250Time9:20.30Pace7:28.24
With Benjamin, Jacob, William, and Stephen. They ran 1 mile in 8:46. Stephen dropped his glove, I ran back to fetch it, so a bit more distance and faster.
Leg 2:Distance3.000Time25:11.10Pace8:23.70
With Benjamin, Jacob, and William.
Leg 3:Distance0.500Time4:49.30Pace9:38.60
With Matthew.
Leg 4:Distance0.500Time4:00.20Pace8:00.40
Running on the road to Phoenix.

Camouflage Crocs 1 Miles: 5.25

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

Sat, Feb 25, 2017

Race: Phoenix Half Marathon (13.109 Miles) 01:16:06, Place overall: 23, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.85	0.00	13.11	0.00	15.96

Fast Running Friend Workout - 2017-02-25 06:01:31
Workout Totals: Distance15.962Time1:38:26.00Pace6:10.00
Phoenix Half, 1:16:06 (1:16:07 on my watch), 23rd overall, 3rd master, $50. Ben Bruce won with 1:04:33, then Mike Hardy 1:05:07, Riley Cook 1:05:11 - breakthrough races for both of them. Unfortunately I got double-chicked - Belainesh Gebre won the women's with 1:15:12, and Janet Bawcom ran 1:15:25. They both pulled away from me in the first mile. I did not try to go with them as I was not certain of my fitness. This was a good decision I think as I felt my pacing was just right. This is the second time in my running career that I got chicked and won money. I suppose old age comes with some benefits. Benjamin struggled today but ran an OK time of 1:10:51 finishing 9th. The conditions were ideal. Both Benjamin and I had a lot of trouble sleeping the night before. Somehow, though, I was able to have a good race, but he felt the fatigue. I would have expected it to be the other way around given that he is 18 and I am 43. I was happy with his first 3 miles (5:10, 5:14, 5:17) and last 2.109 - 11:06 which is 5:15 pace. He felt cardio struggle after 3 miles, then he decided to take Gatorade around 6, this gave him stomach distress forcing him to slow down to 5:40, but this gave his heart a break and he was able to speed up to 5:15 over the last 2 miles. My performance literally came out of a hat. A month ago I struggled through an 18:07 5 K - maybe adjusting for the weather we could call it 17:47, adjusting for the altitude maybe 17:27. Today I averaged 18:02 5 K pace through the half, the closing 5 K was 18:05, and there was one in the middle in about 17:39. I suppose the difference came from long tempo runs and other speed sessions - my mileage has stayed the same. I also did not feel the caving of the legs as the race progressed like I did in the Monumental Half in November, and when I finished they were in pretty good shape. I think the difference came from including fast running uphill over fairly long stretches - 2-2.5 miles in the workouts. Another possible contributor is cross-country skiing - I did it only twice before the race, but one thing I am considering as a possibility is that an hour long session resets my muscle activation patterns, and then when running I strengthen different muscles.
Leg 1:Distance1.413Time11:18.10Pace7:59.90
Warm-up.
Leg 2:Distance13.109Time1:16:07.60Pace5:48.43
The race.
Split 1:Distance1.000Time5:46.90Pace5:46.90 Cumilative:Distance1.000Time5:46.90Pace5:46.90
With Brett Bernacchi
Split 2:Distance1.000Time5:46.80Pace5:46.80 Cumilative:Distance2.000Time11:33.70Pace5:46.85
Took the initiative to catch up to and latch on to a runner that I could not identify.
Split 3:Distance1.000Time5:42.90Pace5:42.90 Cumilative:Distance3.000Time17:16.60Pace5:45.53
My mystery runner sped up, I felt good enough to follow, Brett (eventual master's winner) right behind me.
Split 4:Distance1.000Time5:43.30Pace5:43.30 Cumilative:Distance4.000Time22:59.90Pace5:44.97
Split 5:Distance1.000Time5:37.20Pace5:37.20 Cumilative:Distance5.000Time28:37.10Pace5:43.42
This is getting too fast but if I back off I'll be left alone and I do not run well alone. I saw a runner (Matt Limbert) in front that was coming to us, and figured he was going just the right pace for me. So I caught a ride to Matt.
Split 6:Distance1.000Time5:48.10Pace5:48.10 Cumilative:Distance6.000Time34:25.20Pace5:44.20
Got right behind Matt, Brett and the other runner kept moving.
Split 7:Distance1.000Time5:53.40Pace5:53.40 Cumilative:Distance7.000Time40:18.60Pace5:45.51
With Matt.
Split 8:Distance1.000Time5:51.20Pace5:51.20 Cumilative:Distance8.000Time46:09.80Pace5:46.22
With Matt.
Split 9:Distance1.000Time5:52.40Pace5:52.40 Cumilative:Distance9.000Time52:02.20Pace5:46.91
With Matt. Feeling good.
Split 10:Distance1.000Time6:00.70Pace6:00.70 Cumilative:Distance10.000Time58:02.90Pace5:48.29
Somehow both of us lost focus here.
Split 11:Distance1.000Time5:53.00Pace5:53.00 Cumilative:Distance11.000Time1:03:55.90Pace5:48.72
Time to make up. Brian Valentini passed us. I think if Matt tried to latch on, I would have gone, but I felt that trying to go with Brian would be a mistake possibly leaving me alone for half a mile after a mile.
Split 12:Distance1.000Time5:49.80Pace5:49.80 Cumilative:Distance12.000Time1:09:45.70Pace5:48.81
Matt is speeding up, but I am able to respond.
Split 13:Distance1.109Time6:21.90Pace5:44.36 Cumilative:Distance13.109Time1:16:07.60Pace5:48.43
I stayed with Matt all the way up to about 100 meters to go, and then I just did not have the speed.

Leg 3:Distance1.440Time11:00.30Pace7:38.54
Cool-down + errands + airport running, some with Benjamin.

Camouflage Crocs 1 Miles: 15.96

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

Comments

From steve ash on Wed, Mar 01, 2017 at 12:00:39 from 67.2.93.37

Good work Sasha and congrats on 3rd master. Solid performances from you and Ben as usual.

From RileyCook on Mon, Mar 06, 2017 at 10:15:45 from 172.58.36.102

Nice race Sasha; it was good seeing you guys down there. It was a strong showing from the Utah contingent.

Sun, Feb 26, 2017

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 27, 2017

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 - 2017-02-27 08:32:55
Workout Totals: Distance10.500Time1:27:16.00Pace8:18.67
Usual run, usual distances for the kids. Joseph struggled mentally on his run today. We got some snow.
Leg 1:Distance1.000Time8:01.90Pace8:01.90
With Stephen, Benjamin, and Jacob.
Leg 2:Distance3.000Time24:24.90Pace8:08.30
With Benjamin, Jacob, and William.
Leg 3:Distance6.000Time49:36.10Pace8:16.02
Part with Benjamin and Joseph. We got some heavy snow on this stretch.
Leg 4:Distance0.500Time5:13.10Pace10:26.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Tue, Feb 28, 2017

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 - 2017-02-28 08:04:01
Workout Totals: Distance10.500Time1:23:40.20Pace7:58.11
Usual distances for everybody today.
Leg 1:Distance10.000Time1:18:53.80Pace7:53.38
With Benjamin.
Leg 2:Distance0.500Time4:46.40Pace9:32.80
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Wed, Mar 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.84	0.00	0.00	3.75	10.59

Fast Running Friend Workout - 2017-03-01 15:53:54
Workout Totals: Distance10.590Time1:18:20.50Pace7:23.86
Benjamin got a minor cold, so I just had him pace me through my workout today and run only 6 miles total. The workout was 6x1K alternating down and up with 200 recovery which ended up being longer between repeats 2 and 3 due to a bathroom stop. I was able to keep it around 3:20 on the way day and 3:40 on the way up. Stephen almost got his mile record on accident running 7:35 on the little boy course. This means he probably needs to do a time trial soon to get the record for real. Otherwise usual distances for the kids.
Leg 1:Distance1.900Time15:25.40Pace8:07.05
Warm-up.
Leg 2:Distance4.580Time30:45.70Pace6:42.99
Workout.
Split 1:Distance0.625Time3:19.00Pace5:18.40 Cumilative:Distance0.625Time3:19.00Pace5:18.40
Split 2:Distance0.125Time1:20.30Pace10:42.40 Cumilative:Distance0.750Time4:39.30Pace6:12.40
Split 3:Distance0.625Time3:39.00Pace5:50.40 Cumilative:Distance1.375Time8:18.30Pace6:02.40
Split 4:Distance0.330Time3:24.60Pace10:20.00 Cumilative:Distance1.705Time11:42.90Pace6:52.26
Split 5:Distance0.625Time3:17.30Pace5:15.68 Cumilative:Distance2.330Time15:00.20Pace6:26.35
Split 6:Distance0.125Time1:42.40Pace13:39.20 Cumilative:Distance2.455Time16:42.60Pace6:48.39
Split 7:Distance0.625Time3:41.20Pace5:53.92 Cumilative:Distance3.080Time20:23.80Pace6:37.34
Split 8:Distance0.125Time1:41.00Pace13:28.00 Cumilative:Distance3.205Time22:04.80Pace6:53.35
Split 9:Distance0.625Time3:21.80Pace5:22.88 Cumilative:Distance3.830Time25:26.60Pace6:38.59
Split 10:Distance0.125Time1:42.30Pace13:38.40 Cumilative:Distance3.955Time27:08.90Pace6:51.86
Split 11:Distance0.625Time3:36.80Pace5:46.88 Cumilative:Distance4.580Time30:45.70Pace6:42.99

Leg 3:Distance0.110Time1:08.60Pace10:23.64
Cool-down.
Leg 4:Distance1.000Time7:35.70Pace7:35.70
With Jacob and Stephen.
Leg 5:Distance3.000Time23:25.10Pace7:48.37
With William and Jacob.

Camouflage Crocs 1 Miles: 10.59

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

Thu, Mar 02, 2017

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 - 2017-03-02 08:57:38
Workout Totals: Distance10.500Time1:21:31.30Pace7:45.84
Usual day, usual distances.
Leg 1:Distance3.000Time23:52.00Pace7:57.33
With William
Leg 2:Distance6.000Time45:34.20Pace7:35.70
With Benjamin
Leg 3:Distance1.000Time7:19.40Pace7:19.40
With Julia
Leg 4:Distance0.500Time4:45.70Pace9:31.40
With Matthew

Camouflage Crocs 1 Miles: 10.50

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

Fri, Mar 03, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.11	0.00	0.00	0.44	10.55

Fast Running Friend Workout - 2017-03-03 08:34:18
Workout Totals: Distance10.540Time1:23:47.80Pace7:57.02
Usual runs, except did 3 hill sprints plus a 200 pickup with Joseph.
Leg 1:Distance1.000Time7:53.40Pace7:53.40
With Stephen and Jacob.
Leg 2:Distance3.000Time23:31.20Pace7:50.40
With William and Jacob - did a hill sprint at the end alone.
Split 1:Distance2.845Time22:44.20Pace7:59.51 Cumilative:Distance2.845Time22:44.20Pace7:59.51
Split 2:Distance0.155Time0:47.00Pace5:03.23 Cumilative:Distance3.000Time23:31.20Pace7:50.40

Leg 3:Distance2.040Time15:08.60Pace7:25.39
With Benjamin. He paced me through a hill sprint.
Split 1:Distance1.885Time14:21.90Pace7:37.24 Cumilative:Distance1.885Time14:21.90Pace7:37.24
Split 2:Distance0.155Time0:46.70Pace5:01.29 Cumilative:Distance2.040Time15:08.60Pace7:25.39

Leg 4:Distance4.000Time32:19.10Pace8:04.78
With Benjamin and Joseph. A pickup with Joseph for 200, the a hill sprint with just Benjamin at the end.
Split 1:Distance2.220Time19:01.90Pace8:34.37 Cumilative:Distance2.220Time19:01.90Pace8:34.37
Split 2:Distance0.125Time0:36.70Pace4:53.60 Cumilative:Distance2.345Time19:38.60Pace8:22.60
Split 3:Distance1.500Time11:53.70Pace7:55.80 Cumilative:Distance3.845Time31:32.30Pace8:12.15
Split 4:Distance0.155Time0:46.80Pace5:01.94 Cumilative:Distance4.000Time32:19.10Pace8:04.78

Leg 5:Distance0.500Time4:55.50Pace9:51.00
With Matthew.

Camouflage Crocs 1 Miles: 10.54

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

Sat, Mar 04, 2017

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 - 2017-03-04 08:50:32
Workout Totals: Distance10.500Time1:21:47.40Pace7:47.37
Went to the Junior High chess tournament in Park City. Julia won 3 games out of 5, Joseph only 1 out of 5. I ran 10 miles on the old Deseret News marathon course. Benjamin ran 15 at home with a 3 mile tempo down the canyon in 15:19 into headwind. Julia did 1 mile, Joseph did 2, otherwise the kids ran their usual distances.
Leg 1:Distance10.000Time1:16:51.00Pace7:41.10
Alone in Parley's/East Canyon area.
Leg 2:Distance0.500Time4:56.40Pace9:52.80
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Sun, Mar 05, 2017

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, Mar 06, 2017

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 - 2017-03-06 08:18:13
Workout Totals: Distance10.500Time1:23:48.90Pace7:58.94
Usual runs except Joseph did only 2 miles as he was not feeling well.
Leg 1:Distance1.000Time8:16.50Pace8:16.50
With Jacob, Benjamin, and Stephen.
Leg 2:Distance3.000Time24:12.10Pace8:04.03
With Jacob, William, and Benjamin.
Leg 3:Distance6.000Time46:39.70Pace7:46.62
With Benjamin.
Leg 4:Distance0.500Time4:40.60Pace9:21.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Tue, Mar 07, 2017

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 - 2017-03-07 07:50:50
Workout Totals: Distance10.500Time1:24:05.50Pace8:00.52
Got some snow today, so the pace was slow. Usual runs for everybody except Joseph who did 3.
Leg 1:Distance10.000Time1:19:44.40Pace7:58.44
With Benjamin.
Leg 2:Distance0.500Time4:21.10Pace8:42.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Wed, Mar 08, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.60	0.00	8.00	0.00	12.60

Fast Running Friend Workout - 2017-03-08 08:46:20
Workout Totals: Distance12.600Time1:29:39.50Pace7:06.94
Did 8 mile tempo with Benjamin. 3 down the canyon, 2 up, 3 down. He pulled me for the first 5, then took off. First 3 was 17:21, then 12:28 uphill, and 17:41 for the last 3. There was a mild wind blowing into the canyon, which made uphill easier than normal, and down harder than normal. Benjamin closed with 15:37 for the last 3. The kids ran their usual distances.
Leg 1:Distance2.500Time21:28.70Pace8:35.48
Warm-up.
Leg 2:Distance8.000Time47:30.40Pace5:56.30
Tempo.
Leg 3:Distance1.600Time16:01.10Pace10:00.69
Cool-down.
Leg 4:Distance0.500Time4:39.30Pace9:18.60
With Matthew.

Camouflage Crocs 1 Miles: 12.60

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

Thu, Mar 09, 2017

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 - 2017-03-09 08:24:07
Workout Totals: Distance10.040Time1:18:10.60Pace7:47.19
Usual runs.
Leg 1:Distance3.000Time22:17.20Pace7:25.73
With Benjamin, William, and Jacob.
Leg 2:Distance1.000Time6:57.20Pace6:57.20
With Benjamin and Jacob.
Leg 3:Distance2.040Time17:08.70Pace8:24.26
With Benjamin and Stephen.
Leg 4:Distance4.000Time31:47.50Pace7:56.88
With Benjamin and Joseph.

Fast Running Friend Workout - 2017-03-09 21:18:00
Workout Totals: Distance0.500Time4:35.40Pace9:10.80

Leg 1:Distance0.500Time4:35.40Pace9:10.80
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Fri, Mar 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.57	0.25	0.00	0.25	10.07

Fast Running Friend Workout - 2017-03-10 08:27:51
Workout Totals: Distance10.065Time1:15:50.10Pace7:32.07
Some kids did 400 time trial today. Stephen ran 1:37.5 (small PR, splits 22,24,27,24), William 83.5 (small PR I think, 18,21,22,22), Jacob 72.4 (PR by 0.3, 16,17,20,19), Julia 81.1 (small PR I think, 18,21,21,21), Joseph 70.9 (missed PR by 0.3, but overall a good development and a confidence builder as he has struggled recently, 16,17,19,18 high). Benjamin helped with the pacing in the 400s. I had Jacob run only 3 miles, wanted Joseph to do the same, but then he ran an extra mile with me making his total 4 today. Otherwise usual runs.
Leg 1:Distance0.180Time1:35.30Pace8:49.44
Warm-up.
Leg 2:Distance0.248Time1:37.50Pace6:33.15
Stephen's 400
Leg 3:Distance0.248Time1:23.50Pace5:36.69
William's 400.
Leg 4:Distance0.248Time1:12.30Pace4:51.53
Joseph and Jacob's 400.
Split 1:Distance0.248Time1:10.90Pace4:45.89 Cumilative:Distance0.248Time1:10.90Pace4:45.89
Joseph.
Split 2:Distance0.000Time0:01.40Pace0:00.00 Cumilative:Distance0.248Time1:12.30Pace4:51.53
Jacob.

Leg 5:Distance0.248Time2:23.30Pace9:37.82
Recovery jog.
Leg 6:Distance0.248Time1:21.10Pace5:27.02
Julia's 400.
Leg 7:Distance0.110Time1:01.50Pace9:19.09
Jog to the car.
Leg 8:Distance0.035Time0:20.80Pace9:54.29
Matthew's false start. Benjamin ran with him later in the evening.
Leg 9:Distance7.500Time56:59.80Pace7:35.97
Most of this with Benjamin.
Leg 10:Distance1.000Time7:55.00Pace7:55.00
With Joseph.

Camouflage Crocs 1 Miles: 10.06

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

Sat, Mar 11, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.30	0.00	6.00	0.00	17.30

Fast Running Friend Workout - 2017-03-11 09:04:20
Workout Totals: Distance17.300Time2:08:05.90Pace7:24.27
Did a tempo workout with Benjamin today as part of a long run - total of almost 17 + the run with Matthew later. We did 2x3 down the canyon with long rest. The first one was after 5.4 warm-up, the goal was for Benjamin to run sub-5:00 pace, for me to run relax. He did 14:55 (4:54, 4:58, 5:03), I did 16:59 (5:39, 5:40, 5:40). We got some headwind in the last mile which made the effort harder. Benjamin got knocked down to 5:03, I was able to hold the pace, but the effort went up considerably - I went from enjoying a controlled pace to having to really push it to not slow down. On the second one I had Benjamin pace me. My reasoning in setting it up like this was to give him a confidence builder that he can run sub-5:00 pace, and then give him something endurance building that he can relax at while helping me in the process. By that time we got some more headwind, but Benjamin's presence counterbalanced it. I was hoping to run 16:30, but by around 1 mile I could tell that even with Benjamin's help, this much wind + fatigue from the workout would require more fitness than I had today. So I tried to not lose too much ground to the target 5:30 pace. I was able to run 16:36. Mile splits were 5:33, 5:35, 5:28. Younger kids ran their usual Saturday distances. Jenny did it in two installments due to the need to study for and take BYU Math 112 test.
Leg 1:Distance5.400Time41:57.80Pace7:46.26
Warm-up.
Leg 2:Distance3.000Time16:59.30Pace5:39.77
First tempo.
Leg 3:Distance3.120Time28:12.30Pace9:02.40
Recovery.
Leg 4:Distance3.000Time16:36.70Pace5:32.23
Second tempo.
Leg 5:Distance2.280Time19:38.70Pace8:36.97
Cool-down.
Leg 6:Distance0.500Time4:41.10Pace9:22.20
With Matthew.

Camouflage Crocs 1 Miles: 17.30

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

Sun, Mar 12, 2017

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, Mar 13, 2017

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 - 2017-03-13 09:08:04
Workout Totals: Distance10.000Time1:17:11.10Pace7:43.11
Usual day, usual runs.
Leg 1:Distance0.500Time4:40.60Pace9:21.20
With Matthew.
Leg 2:Distance1.000Time7:55.50Pace7:55.50
With Jacob and Stephen.
Leg 3:Distance8.500Time1:04:35.00Pace7:35.88
With Benjamin.

Camouflage Crocs 1 Miles: 10.00

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

Tue, Mar 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.92	1.18	0.00	3.00	10.10

Fast Running Friend Workout - 2017-03-14 07:53:24
Workout Totals: Distance10.100Time1:15:56.70Pace7:31.16
Did 3x1 down the canyon with Benjamin with half mile jog rest. My target was 5:20, his 4:40. I got 5:16, 5:22, 5:18, he got 4:40, 4:48, 4:37. He learned that if he started out the intervals in 17 for the first 100 as opposed to 15 they go a lot better. The purpose of the workout was to get used to faster speeds so we would not feel the speed barrier in the tempo runs as much. We were short on time at the end, so we did a mild tempo for part of our cool down. Younger kids did their usual distances on their own.
Leg 1:Distance2.300Time17:56.50Pace7:48.04
Warm-up.
Leg 2:Distance4.000Time27:27.90Pace6:51.98
Workout.
Split 1:Distance1.000Time5:16.60Pace5:16.60 Cumilative:Distance1.000Time5:16.60Pace5:16.60
Split 2:Distance0.500Time5:46.50Pace11:33.00 Cumilative:Distance1.500Time11:03.10Pace7:22.07
Split 3:Distance1.000Time5:22.80Pace5:22.80 Cumilative:Distance2.500Time16:25.90Pace6:34.36
Split 4:Distance0.500Time5:43.20Pace11:26.40 Cumilative:Distance3.000Time22:09.10Pace7:23.03
Split 5:Distance1.000Time5:18.80Pace5:18.80 Cumilative:Distance4.000Time27:27.90Pace6:51.98

Leg 3:Distance3.300Time25:48.40Pace7:49.21
Cool-down with a mild tempo at the end for about 1.18 miles with the mile split of 5:53 - the rest of the distance is estimated.
Split 1:Distance2.120Time18:53.20Pace8:54.53 Cumilative:Distance2.120Time18:53.20Pace8:54.53
Split 2:Distance1.000Time5:53.70Pace5:53.70 Cumilative:Distance3.120Time24:46.90Pace7:56.57
Split 3:Distance0.180Time1:01.50Pace5:41.67 Cumilative:Distance3.300Time25:48.40Pace7:49.21

Leg 4:Distance0.500Time4:43.90Pace9:27.80
With Matthew.

Camouflage Crocs 1 Miles: 10.10

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

Wed, Mar 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.92	0.25	0.00	0.50	10.67

Fast Running Friend Workout - 2017-03-15 09:09:53
Workout Totals: Distance10.667Time1:19:36.50Pace7:27.78
400 time trials today. Stephen ran 1:34.9 (PR, 22,24,26,24), Jacob and Joseph 72.3 with even splits per 100, small PR for Jacob, Matthew 2:02.6 (PR, 24, 29, 31, 38). Matthew suddenly stopped at around 320 mark, and it took us a few seconds to get him going again. He did not hold the hand, though. He ran 800 holding the hand in 3:59 earlier as well, which is his PR for holding the hand. Otherwise usual distances for everybody.
Leg 1:Distance0.498Time3:59.30Pace8:00.52
With Matthew and the gang.
Leg 2:Distance0.248Time1:34.90Pace6:22.66
Stephen's time trial.
Leg 3:Distance0.248Time1:12.30Pace4:51.53
Joseph and Jacob.
Leg 4:Distance0.375Time3:08.50Pace8:22.67
Cool-down.
Leg 5:Distance0.248Time2:02.60Pace8:14.35
Matthew decided he wanted to try 400 without holding the hand, and got a new record.
Leg 6:Distance3.050Time23:27.40Pace7:41.44
With Jacob and William for the first 2.04, then the rest with Jacob. Jacob was on the move hit the last quarter in a little under 80.
Split 1:Distance2.040Time16:46.00Pace8:13.14 Cumilative:Distance2.040Time16:46.00Pace8:13.14
Split 2:Distance0.760Time5:21.60Pace7:03.16 Cumilative:Distance2.800Time22:07.60Pace7:54.14
Split 3:Distance0.250Time1:19.80Pace5:19.20 Cumilative:Distance3.050Time23:27.40Pace7:41.44

Leg 7:Distance1.000Time7:38.90Pace7:38.90
Do not remember who this was with.
Leg 8:Distance5.000Time36:32.60Pace7:18.52
Alone.

Camouflage Crocs 1 Miles: 10.67

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

Thu, Mar 16, 2017

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 - 2017-03-16 09:00:32
Workout Totals: Distance10.000Time1:18:07.70Pace7:48.77
Usual day, usual distances.
Leg 1:Distance0.500Time4:22.80Pace8:45.60
With Matthew. He did not hold the hand for most of it.
Leg 2:Distance0.500Time3:47.30Pace7:34.60
With Benjamin.
Leg 3:Distance9.000Time1:09:57.60Pace7:46.40
With Benjamin.

Camouflage Crocs 1 Miles: 10.00

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

Fri, Mar 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.95	0.00	8.00	0.00	12.95

Fast Running Friend Workout - 2017-03-17 09:11:40
Workout Totals: Distance12.950Time1:28:36.80Pace6:50.56
Tempo run with Benjamin. 8 total consisting of 3 down, 2 up, and 3 down again. I gave Benjamin a target of 5:20,5:15,5:10, then 6:00 pace on the way up, then repeat the splits of the first 3. My goal was to follow a similar pattern. Benjamin was able to hit the pacing pretty much spot on: 5:19,5:14,5:11,6:00,5:56,5:21,5:12,5:05 - total of 43:18. I got 47:08 with the following splits: 5:47,5:44,5:42,6:19,6:25,5:50,5:45,5:35. This was the best 8 mile tempo this year for both of us. Younger kids ran their usual distances on their own. During the cooldown Benjamin and I met Kacee Houle, Nate Houle's wife and ran with her for about half a mile.
Leg 1:Distance2.550Time20:53.70Pace8:11.65
Warm-up.
Leg 2:Distance8.000Time47:08.50Pace5:53.56
Tempo.
Leg 3:Distance1.900Time16:05.90Pace8:28.37
Cool-down.
Leg 4:Distance0.500Time4:28.70Pace8:57.40
With Matthew.

Camouflage Crocs 1 Miles: 12.95

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

Comments

From Dave Taylor on Sat, Mar 25, 2017 at 18:37:08 from 50.186.108.171

Well I am getting faster this year but so are you :)

Sat, Mar 18, 2017

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 - 2017-03-18 17:28:24
Workout Totals: Distance12.000Time1:33:45.40Pace7:48.78
Utah Elementary Chess Championship today, so we ran in the evening. In the chess championship, Joseph got 3.5/6 (6th grade), Jacob 4/6 (4th grade), William 5/6 (2nd grade, 5th place), Stephen 2.5/6 (kindergarten). We were one point short of getting a trophy in the school division competing as a family against schools. Seems like this happens every year. We just need to get a little bit better... Next year we are losing Joseph and hopefully getting Matthew if he can learn to play chess by then. Running wise, chess playing kids ran reduced distances - 2 for Joseph and Jacob, 1.5 for William, and 1 for Stephen. Otherwise usual distances. Benjamin and I did 15 at an easy pace.
Leg 1:Distance0.500Time4:36.40Pace9:12.80
With Matthew, Joseph, Jacob, William, Benjamin, Stephen, and Jenny.
Leg 2:Distance1.000Time8:15.30Pace8:15.30
Same gang without Matthew.
Leg 3:Distance1.000Time6:49.00Pace6:49.00
Without William now.
Leg 4:Distance9.500Time1:14:04.70Pace7:47.86
With Benjamin.
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Wrong button press. Need to fix Fast Running Friend so I can easily delete those.

Camouflage Crocs 1 Miles: 12.00

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

Sun, Mar 19, 2017

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, Mar 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	0.00	0.16	10.54

Fast Running Friend Workout - 2017-03-20 09:09:06
Workout Totals: Distance10.540Time1:23:11.20Pace7:53.55
Usual day, usual distances.
Leg 1:Distance3.000Time23:25.90Pace7:48.63
With Benjamin, William, and Jacob.
Leg 2:Distance1.000Time8:15.10Pace8:15.10
With Benjamin, Stephen, and Jacob.
Leg 3:Distance4.000Time31:00.30Pace7:45.07
With Benjamin and Joseph.
Leg 4:Distance2.040Time15:42.10Pace7:41.81
With Benjamin - did a pickup on the hill.
Split 1:Distance1.885Time14:55.60Pace7:55.12 Cumilative:Distance1.885Time14:55.60Pace7:55.12
Split 2:Distance0.155Time0:46.50Pace5:00.00 Cumilative:Distance2.040Time15:42.10Pace7:41.81
Hill.

Leg 5:Distance0.500Time4:47.80Pace9:35.60
With Matthew.

Camouflage Crocs 1 Miles: 10.54

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

Tue, Mar 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.56	0.00	0.86	3.00	10.42

Fast Running Friend Workout - 2017-03-21 07:59:37
Workout Totals: Distance10.428Time1:17:05.50Pace7:23.57
Did a workout with Benjamin. 3x1 mile down the canyon with 0.5 recovery jog. I did 5:20,5:20,5:17. Benjamin struggled to hit the target pace of 4:40 in the first two intervals, but then woke up on the last one - 4:46, 4:44, 4:36. Then we did a light mini-tempo for a little over 0.75 at the end at 5:52 pace. Usual distances for the younger kids.
Leg 1:Distance3.250Time26:02.10Pace8:00.65
Warm-up.
Leg 2:Distance4.000Time26:39.10Pace6:39.77
Workout.
Split 1:Distance1.000Time5:20.10Pace5:20.10 Cumilative:Distance1.000Time5:20.10Pace5:20.10
Split 2:Distance0.500Time5:08.10Pace10:16.20 Cumilative:Distance1.500Time10:28.20Pace6:58.80
Split 3:Distance1.000Time5:20.70Pace5:20.70 Cumilative:Distance2.500Time15:48.90Pace6:19.56
Split 4:Distance0.500Time5:32.60Pace11:05.20 Cumilative:Distance3.000Time21:21.50Pace7:07.17
Split 5:Distance1.000Time5:17.60Pace5:17.60 Cumilative:Distance4.000Time26:39.10Pace6:39.77

Leg 3:Distance2.678Time19:33.30Pace7:18.13
Cool-down with a mini-tempo at the end.
Split 1:Distance1.813Time14:30.20Pace7:59.98 Cumilative:Distance1.813Time14:30.20Pace7:59.98
Split 2:Distance0.750Time4:24.10Pace5:52.13 Cumilative:Distance2.563Time18:54.30Pace7:22.57
Split 3:Distance0.115Time0:39.00Pace5:39.13 Cumilative:Distance2.678Time19:33.30Pace7:18.13

Leg 4:Distance0.500Time4:51.00Pace9:42.00
With Matthew.

Camouflage Crocs 1 Miles: 10.42

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

Wed, Mar 22, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.07	0.00	0.37	0.37	10.81

Fast Running Friend Workout - 2017-03-22 12:01:09
Workout Totals: Distance10.820Time1:21:17.60Pace7:30.79
600 meter time trials at the Orem High track today. Everybody got a PR. Benjamin helped with pacing. Stephen ran 2:32.8 - splits 50, 51, 51. William 2:09.8 - splits 41,45,43. Jacob - 1:52.6 - splits 37, 37, 38. Joseph 1:51.8, splits 37, 37, 37. Benjamin's assignment was to run 1:48 as evenly as possible - he got 1:49. I stayed with Jacob, then caught up to Joseph. Usual runs otherwise.
Leg 1:Distance0.248Time2:10.00Pace8:44.19
With the gang including Matthew.
Leg 2:Distance0.373Time2:32.80Pace6:49.65
With Stephen and Benjamin.
Leg 3:Distance0.373Time2:09.80Pace5:47.99
With William and Benjamin
Leg 4:Distance0.125Time1:09.00Pace9:12.00
Recovery jog.
Leg 5:Distance0.373Time1:52.60Pace5:01.88
Paced Joseph and Jacob - with Benjamin.
Split 1:Distance0.373Time1:51.80Pace4:59.73 Cumilative:Distance0.373Time1:51.80Pace4:59.73
Joseph's time.
Split 2:Distance0.000Time0:00.80Pace0:00.00 Cumilative:Distance0.373Time1:52.60Pace5:01.88
Waiting for Jacob.

Leg 6:Distance0.248Time2:11.80Pace8:51.45
With Matthew.
Leg 7:Distance1.000Time7:46.60Pace7:46.60
With Jacob.
Leg 8:Distance2.040Time15:21.80Pace7:31.86
With Benjamin and Jacob.
Leg 9:Distance2.040Time16:30.90Pace8:05.74
With Benjamin and Joseph.
Leg 10:Distance4.000Time29:32.30Pace7:23.07
Mostly alone - first little bit with Benjamin.

Camouflage Crocs 1 Miles: 10.82

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

Thu, Mar 23, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.58	0.00	0.00	0.00	10.58

Fast Running Friend Workout - 2017-03-23 09:07:52
Workout Totals: Distance10.580Time1:20:48.30Pace7:38.25
Usual runs, except Stephen got a course record on the 2.04 course running 16:40.
Leg 1:Distance0.500Time4:45.50Pace9:31.00
With Matthew.
Leg 2:Distance2.040Time16:40.00Pace8:10.20
With Benjamin, Stephen, Jacob, and William.
Leg 3:Distance1.000Time7:09.10Pace7:09.10
With Benjamin, Jacob and William.
Leg 4:Distance1.000Time6:54.70Pace6:54.70
With Benjamin and Jacob.
Leg 5:Distance4.000Time29:58.40Pace7:29.60
With Benjamin and Joseph.
Leg 6:Distance2.040Time15:20.60Pace7:31.27
With Benjamin.

Camouflage Crocs 1 Miles: 10.58

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

Fri, Mar 24, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.82	0.00	1.00	3.75	10.57

Fast Running Friend Workout - 2017-03-24 09:05:40
Workout Totals: Distance10.565Time1:18:37.80Pace7:26.55
Benjamin and I did 3x1.25 in the canyon going down, then up, then down again. I got 6:40, 7:38, 6:52. He got 6:00, 6:52, 5:57. Then we did a mile+ pickup during the cool-down at 5:35 pace, which was rather ironic - I was essentially running my interval pace, but it felt a lot easier because I had Benjamin with me. Kids ran their usual distances, except Julia who fell after running about 1.5 and twisted her ankle. She will be out for a few days.
Leg 1:Distance2.300Time18:31.60Pace8:03.30
Warm-up.
Leg 2:Distance1.250Time6:40.40Pace5:20.32
First interval.
Leg 3:Distance3.500Time24:34.70Pace7:01.34
the rest of the workout.
Split 1:Distance0.500Time4:51.10Pace9:42.20 Cumilative:Distance0.500Time4:51.10Pace9:42.20
Split 2:Distance1.250Time7:38.50Pace6:06.80 Cumilative:Distance1.750Time12:29.60Pace7:08.34
Split 3:Distance0.500Time5:12.90Pace10:25.80 Cumilative:Distance2.250Time17:42.50Pace7:52.22
Split 4:Distance1.250Time6:52.20Pace5:29.76 Cumilative:Distance3.500Time24:34.70Pace7:01.34

Leg 4:Distance3.015Time24:01.00Pace7:57.94
Cool-down with a pickup at the end.
Split 1:Distance1.900Time17:49.60Pace9:22.95 Cumilative:Distance1.900Time17:49.60Pace9:22.95
Split 2:Distance1.000Time5:35.10Pace5:35.10 Cumilative:Distance2.900Time23:24.70Pace8:04.38
Split 3:Distance0.115Time0:36.30Pace5:15.65 Cumilative:Distance3.015Time24:01.00Pace7:57.94

Leg 5:Distance0.500Time4:50.10Pace9:40.20
With Matthew.

Camouflage Crocs 1 Miles: 10.56

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

Sat, Mar 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.60	0.00	3.00	0.00	15.60

Fast Running Friend Workout - 2017-03-25 20:29:10
Workout Totals: Distance15.600Time1:56:48.00Pace7:29.23
Today Benjamin was endowed in the Provo Temple. Running wise, the kids ran in the morning, but Benjamin and I ran in the afternoon when we got home. It was raining. We ran 15 miles with a 3 mile tempo on the 3 mile stretch from Nunn's Park in 17:21 (5:54, 5:49, 5:38). It felt good in spite of being wet. This week for some reason every time I ran with Benjamin it was way easier than when I ran alone - that is the case every time, but for some reason this week the difference appears to be more than normal.
Leg 1:Distance15.100Time1:51:50.00Pace7:24.37
With Benjamin.
Split 1:Distance9.720Time1:13:39.00Pace7:34.63 Cumilative:Distance9.720Time1:13:39.00Pace7:34.63
Distance getting wet.
Split 2:Distance3.000Time17:21.00Pace5:47.00 Cumilative:Distance12.720Time1:31:00.00Pace7:09.25
Tempo run.
Split 3:Distance2.380Time20:50.00Pace8:45.21 Cumilative:Distance15.100Time1:51:50.00Pace7:24.37
Back to the house.

Leg 2:Distance0.500Time4:58.00Pace9:56.00
With Matthew.

Camouflage Crocs 1 Miles: 15.60

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

Sun, Mar 26, 2017

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, Mar 27, 2017

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 - 2017-03-27 09:10:46
Workout Totals: Distance10.500Time1:22:39.90Pace7:52.37
Usual distances for everybody except for Julia who was injured.
Leg 1:Distance4.000Time30:39.80Pace7:39.95
With Benjamin and Jacob.
Leg 2:Distance6.000Time47:13.10Pace7:52.18
With Benjamin - Joseph ran the first 2 with us.
Leg 3:Distance0.500Time4:47.00Pace9:34.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Tue, Mar 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.72	0.00	5.00	0.00	12.72

Fast Running Friend Workout - 2017-03-28 08:03:34
Workout Totals: Distance12.720Time1:33:23.80Pace7:20.55
Did a workout with Benjamin today. We ran a 4 mile tempo down the canyon. I was hoping Benjamin would be able to go under 20:00, and I would be able to average 5:36 (22:24), but we got some headwind, and also I think both of us were a bit short on sleep. So Benjamin ran 20:18 (5:00,5:06,5:06,5:06) while I got 22:56(5:35,5:42,5:45,5:53). Then I felt we needed a little bit of uphill practice, so I had him pace me through a mile in 5:53, which felt easier than it normally does. Then I realized that the head wind the other way was a lot stronger that what it seemed. Benjamin ended up with 10, I ran 2 additional miles with Joseph + 0.5 with Matthew. Kids otherwise ran their usual distances except Julia who wobbled through a quarter mile testing the waters.
Leg 1:Distance2.530Time20:02.80Pace7:55.42
Warm-up.
Leg 2:Distance4.000Time22:56.50Pace5:44.12
Tempo run down the canyon.
Leg 3:Distance3.650Time29:32.20Pace8:05.53
Cool-down with a mile pickup uphill.
Split 1:Distance0.750Time7:28.90Pace9:58.53 Cumilative:Distance0.750Time7:28.90Pace9:58.53
Split 2:Distance1.000Time5:53.40Pace5:53.40 Cumilative:Distance1.750Time13:22.30Pace7:38.46
Pickup.
Split 3:Distance1.900Time16:09.90Pace8:30.47 Cumilative:Distance3.650Time29:32.20Pace8:05.53

Leg 4:Distance2.040Time15:56.40Pace7:48.82
With Joseph.
Leg 5:Distance0.500Time4:55.90Pace9:51.80
With Matthew.

Camouflage Crocs 1 Miles: 12.72

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

Wed, Mar 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.19	0.00	0.50	0.50	10.19

Fast Running Friend Workout - 2017-03-29 09:00:22
Workout Totals: Distance10.184Time1:11:10.60Pace6:59.34
800 time trials today on the track with the kids. Stephen did not have a good one - ran 3:34.7, splits 50,52,58,54. Really lost it between 400 and 600. William ran a solid PR breaking 3:00 for the first time. Joseph and Jacob ran small PRs - 2:36.2 for Joseph and 2:37.0 for Jacob. Splits 38, 38, 40, 40 for Joseph, 38,39,41,39 for Jacob. Benjamin helped me pace. Usual distances for everybody except Julia - she wobbled through a quarter or so testing the waters.
Leg 1:Distance0.100Time0:46.70Pace7:47.00
False start with Matthew.
Leg 2:Distance0.100Time0:45.80Pace7:38.00
A little jog.
Leg 3:Distance0.496Time3:34.70Pace7:12.86
Stephen's time trial.
Leg 4:Distance0.248Time2:10.10Pace8:44.60
With Matthew.
Leg 5:Distance0.496Time2:57.60Pace5:58.06
With William.
Leg 6:Distance0.248Time2:21.20Pace9:29.35
With Matthew.
Leg 7:Distance0.496Time2:37.00Pace5:16.53
Joseph and Jacob's time trial.
Split 1:Distance0.496Time2:36.20Pace5:14.92 Cumilative:Distance0.496Time2:36.20Pace5:14.92
Joseph's time.
Split 2:Distance0.000Time0:00.80Pace0:00.00 Cumilative:Distance0.496Time2:37.00Pace5:16.53
Jacob's time.

Leg 8:Distance1.000Time7:27.50Pace7:27.50
Leg 9:Distance7.000Time48:30.00Pace6:55.71
Part with Benjamin.

Camouflage Crocs 1 Miles: 10.18

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

Thu, Mar 30, 2017

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 - 2017-03-30 08:21:37
Workout Totals: Distance10.240Time1:19:32.00Pace7:46.02
Usual day, usual distances for everybody except Julia.
Leg 1:Distance0.200Time2:20.50Pace11:42.50
False start with Matthew and Benjamin.
Leg 2:Distance2.040Time17:26.40Pace8:32.94
With Stephen, Jacob, William, and Benjamin.
Leg 3:Distance1.000Time7:08.00Pace7:08.00
With William and Benjamin.
Leg 4:Distance1.000Time6:34.80Pace6:34.80
With Jacob and Benjamin.
Leg 5:Distance0.500Time4:46.00Pace9:32.00
With Matthew and Benjamin for real.
Leg 6:Distance5.500Time41:16.30Pace7:30.24
With Benjamin.

Camouflage Crocs 1 Miles: 10.24

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

Fri, Mar 31, 2017

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 - 2017-03-31 09:26:31
Workout Totals: Distance10.500Time1:19:46.60Pace7:35.87
Usual distances for everybody except Joseph and Julia. Joseph had a cold, ran 3. Julia is still recovering from foot sprain, I think she was able to hobble through 0.5 today.
Leg 1:Distance3.000Time22:41.80Pace7:33.93
With William and Jacob.
Leg 2:Distance1.000Time6:49.90Pace6:49.90
With Jacob.
Leg 3:Distance3.000Time23:27.20Pace7:49.07
With Joseph.
Leg 4:Distance3.000Time21:51.20Pace7:17.07
Alone.
Leg 5:Distance0.500Time4:56.50Pace9:53.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Sat, Apr 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.83	3.25	7.37	0.00	15.45

Fast Running Friend Workout - 2017-04-01 07:37:16
Workout Totals: Distance15.445Time1:46:46.30Pace6:54.78
Did a workout with Benjamin. We started earlier to be able to make it to General Conference. Benjamin broke a mental barrier today. For some time he has struggled with the 20:00 barrier in our 4 mile tempo. Today he broke it running 19:51 (5:00, 5:00, 4:57, 4:54). I also had a decent run - 22:16 (5:24, 5:34, 5:35, 5:43) though I lost some steam in the last mile. Then we jogged a bit and did a moderate pace tempo for a bit over 6.5 miles running up the canyon for 3.25 at 6:34 pace, and then down the canyon at 5:48 pace. The wind blowing out of the canyon was fairly strong today. Kids ran their usual distances except for Julia who ran only 1 mile today (recovering from foot sprain). During the warm-up we met a runner who had served a mission in Barcelona and was trained at the Madrid Missionary Training Center, the same one that Benjamin is going to. This was quite remarkable for us as we both wanted to learn more about it, and there are not a whole lot of people out there that have been to that MTC.
Leg 1:Distance2.530Time21:31.90Pace8:30.63
Warm-up.
Leg 2:Distance4.000Time22:16.50Pace5:34.12
Tempo run.
Leg 3:Distance1.800Time17:00.80Pace9:27.11
Recovery.
Leg 4:Distance6.615Time40:48.70Pace6:10.17
Light distance tempo run.
Split 1:Distance3.250Time21:20.60Pace6:34.03 Cumilative:Distance3.250Time21:20.60Pace6:34.03
Uphill.
Split 2:Distance3.250Time18:50.00Pace5:47.69 Cumilative:Distance6.500Time40:10.60Pace6:10.86
Downhill.
Split 3:Distance0.115Time0:38.10Pace5:31.30 Cumilative:Distance6.615Time40:48.70Pace6:10.17
Tempoed all the way to the car.

Leg 5:Distance0.500Time5:08.40Pace10:16.80
With Matthew.

Camouflage Crocs 1 Miles: 15.45

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

Sun, Apr 02, 2017

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

Day of rest. Watched the General Conference.

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

Mon, Apr 03, 2017

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 - 2017-04-03 08:45:21
Workout Totals: Distance10.500Time1:25:31.50Pace8:08.71
Cough and sore throat are attacking our family. Joseph and Benjamin picked something up. Benjamin still ran 10 today. Joseph did only 3. Otherwise usual distances.
Leg 1:Distance1.000Time7:48.70Pace7:48.70
With Stephen, Jacob, and Benjamin.
Leg 2:Distance3.000Time24:40.40Pace8:13.47
With William, Jacob, and Benjamin.
Leg 3:Distance6.000Time48:11.80Pace8:01.97
With Benjamin.
Leg 4:Distance0.500Time4:50.60Pace9:41.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Tue, Apr 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.12	0.00	0.00	3.75	10.87

Fast Running Friend Workout - 2017-04-04 13:37:50
Workout Totals: Distance10.875Time1:20:57.90Pace7:26.70
Did 6x0.625 in the canyon with Benjamin alternating directions. Benjamin had a cold, so instead of doing his own workout he paced me. I was able to do all downhill ones under 3:20 and all uphill ones under 3:38 with the fastest being 3:32. Julia jogged a mile. Joseph and William had colds, so they ran reduced distances. Stephen, Jacob, and Jenny did their regular runs.
Leg 1:Distance2.150Time17:13.40Pace8:00.65
Warm-up.
Leg 2:Distance4.375Time29:02.20Pace6:38.22
6x0.625 workout
Split 1:Distance0.625Time3:18.30Pace5:17.28 Cumilative:Distance0.625Time3:18.30Pace5:17.28
Split 2:Distance0.125Time1:24.80Pace11:18.40 Cumilative:Distance0.750Time4:43.10Pace6:17.47
Split 3:Distance0.625Time3:36.80Pace5:46.88 Cumilative:Distance1.375Time8:19.90Pace6:03.56
Split 4:Distance0.125Time1:40.70Pace13:25.60 Cumilative:Distance1.500Time10:00.60Pace6:40.40
Split 5:Distance0.625Time3:19.10Pace5:18.56 Cumilative:Distance2.125Time13:19.70Pace6:16.33
Split 6:Distance0.125Time1:39.60Pace13:16.80 Cumilative:Distance2.250Time14:59.30Pace6:39.69
Split 7:Distance0.625Time3:37.70Pace5:48.32 Cumilative:Distance2.875Time18:37.00Pace6:28.52
Split 8:Distance0.125Time1:50.40Pace14:43.20 Cumilative:Distance3.000Time20:27.40Pace6:49.13
Split 9:Distance0.625Time3:17.40Pace5:15.84 Cumilative:Distance3.625Time23:44.80Pace6:33.05
Split 10:Distance0.125Time1:45.10Pace14:00.80 Cumilative:Distance3.750Time25:29.90Pace6:47.97
Split 11:Distance0.625Time3:32.30Pace5:39.68 Cumilative:Distance4.375Time29:02.20Pace6:38.22

Leg 3:Distance3.850Time29:57.80Pace7:46.96
Cool-down.
Leg 4:Distance0.500Time4:44.50Pace9:29.00
With Matthew.

Camouflage Crocs 1 Miles: 10.88

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

Wed, Apr 05, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	0.00	0.93	10.43

Fast Running Friend Workout - 2017-04-05 11:30:34
Workout Totals: Distance10.427Time1:16:14.50Pace7:18.71
Did 1000 time trial with Jacob today. Benjamin helped me pace. He ran 3:18.0 with the splits of 77, 81, 40. Stephen did 800 time trial, but missed his record by 2 seconds running 3:30.3. The splits were 1:42/1:48. Then Jacob and I raced our friend Amy who is staying at our house in 100 meters. I thought she would run around 16.0-16.5, so it we would just cruise along, but she was faster, so we ended up racing. She and I ended up with 14.8, Jacob ran a PR of 14.9 - first time under 15.0. I was surprised I was able to find 14.8 in me - I had not run this fast on the track in probably 5 years. Then Jacob and I paced Amy through 400 meters. I figured we should target 76, but that ended up being too optimistic - we opened with 38, but then she only had 42 in the second 200, and ended up with 80.6. Her goal is to break 6:00 in the mile. I gave her some encouragement to run consistent mileage to build endurance. Otherwise everybody did usual distances except Julia - she was still at 1 mile, I think.
Leg 1:Distance0.125Time1:06.00Pace8:48.00
Warm-up.
Leg 2:Distance0.496Time3:30.30Pace7:03.99
Stephen's 800.
Leg 3:Distance0.250Time2:05.50Pace8:22.00
400 with Matthew.
Leg 4:Distance0.621Time3:18.00Pace5:18.84
Paced Jacob over 1000 with Benjamin's help.
Leg 5:Distance0.375Time3:26.10Pace9:09.60
Recovery jog.
Leg 6:Distance0.250Time2:02.90Pace8:11.60
Matthew started this one with us but did not finish.
Leg 7:Distance0.062Time0:14.80Pace3:58.33
100 with Jacob and Amy.
Split 1:Distance0.062Time0:14.80Pace3:58.33 Cumilative:Distance0.062Time0:14.80Pace3:58.33
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.062Time0:14.80Pace3:58.33

Leg 8:Distance0.500Time4:07.40Pace8:14.80
2 recovery laps with Jacob to give Amy time to rest before the 400.
Leg 9:Distance0.248Time1:20.60Pace5:25.00
Paced Amy with Jacob's help over 400.
Leg 10:Distance1.500Time11:40.80Pace7:47.20
With Jacob.
Leg 11:Distance6.000Time43:22.10Pace7:13.68
Alone.

Camouflage Crocs 1 Miles: 10.43

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

Thu, Apr 06, 2017

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 - 2017-04-06 09:36:48
Workout Totals: Distance10.500Time1:22:21.90Pace7:50.66
More or less usual day except for the sick/injured kids. Joseph, William, and Stephen were on reduced mileage. Julia I think was able to run 1 mile.
Leg 1:Distance6.000Time47:56.30Pace7:59.38
With Jenny.
Leg 2:Distance4.000Time29:27.90Pace7:21.98
Alone.
Leg 3:Distance0.500Time4:57.70Pace9:55.40
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Fri, Apr 07, 2017

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 - 2017-04-07 09:32:16
Workout Totals: Distance10.540Time1:17:49.70Pace7:23.05
Usual day. Joseph was back to normal mileage. Julia I think got up to 1.5. William did 2 if I remember right, Stephen 1.
Leg 1:Distance4.000Time29:33.80Pace7:23.45
With Jacob and Benjamin.
Leg 2:Distance4.000Time28:29.00Pace7:07.25
With Joseph.
Leg 3:Distance2.040Time14:55.40Pace7:18.92
Alone.
Leg 4:Distance0.500Time4:51.50Pace9:43.00
With Matthew.

Camouflage Crocs 1 Miles: 10.54

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

Sat, Apr 08, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.35	0.00	0.00	0.00	16.35

Fast Running Friend Workout - 2017-04-08 13:41:59
Workout Totals: Distance16.350Time1:57:20.00Pace7:10.58
It was raining in the morning, so Benjamin and I went to the temple, and then ran in the afternoon. He was still not fully recovered from his cold, so I just had him pace me through a 6 mile tempo run. We got some serious headwind, even drafting behind Benjamin 5:51 pace was all I could do. I did a total of 16+, he just did 12. Younger kids ran their usual distances on their own except for William, Stephen, and Julia who were on reduced mileage.
Leg 1:Distance4.900Time39:05.30Pace7:58.63
Warm-up with Benjamin.
Leg 2:Distance6.000Time35:08.80Pace5:51.47
Tempo run with Benjamin.
Leg 3:Distance1.400Time12:39.50Pace9:02.50
Cool-down with Benjamin.
Leg 4:Distance4.050Time30:26.40Pace7:30.96
More distance alone.

Camouflage Crocs 1 Miles: 16.35

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

Sun, Apr 09, 2017

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, Apr 10, 2017

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 - 2017-04-10 08:55:29
Workout Totals: Distance10.500Time1:18:32.30Pace7:28.79
Usual mileage today for most of us except for Julia. Julia is up to 2, I believe. I paced Sarah through the mile down the canyon in 7:23 (3:33, 3:50) in the middle of her regular 5. This is quite an achievement for her. Bella is only 6 months old, and Sarah is now 41 years old and has given birth to ten children. This reminds me that our family has been greatly blessed by the Lord. We have always had sufficient for our needs and been in good health. The older I get the less inclined I feel to take this for granted. I have felt the hand of the Lord in a number of ways. Sometimes He would show us what to do, sometimes he would just align the circumstances, and often both in perfect harmony.
Leg 1:Distance3.500Time25:43.60Pace7:21.03
Alone.
Leg 2:Distance1.000Time7:23.60Pace7:23.60
With Sarah and Jenny.
Leg 3:Distance1.500Time11:42.60Pace7:48.40
With Jenny.
Leg 4:Distance4.000Time28:58.10Pace7:14.52
Alone.
Leg 5:Distance0.500Time4:44.40Pace9:28.80
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Tue, Apr 11, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.62	0.00	6.11	0.00	10.73

Fast Running Friend Workout - 2017-04-11 07:47:29
Workout Totals: Distance10.735Time1:16:43.30Pace7:08.81
Did a workout with Benjamin. First 2 miles down the canyon. He got 9:49, I got 10:57. Both of us struggled on this 2 mile tempo. I am suspecting the lack of warm-up. Benjamin had a target of running 4:40 pace for the first mile, then the best pace to the finish. He only made it to 0.5 at 4:40 pace, then 4:51 at the mile, and 4:58 for the second mile. My goal was to run the first mile in 5:20, and then the best pace for the second. I had similar issues - 2:39 at 0.5, 5:24 at 1 mile, and then 5:33 for the second mile. Then we rested a bit and ran 6:00 for 1 mile up the canyon with Benjamin pacing me. Then we rested some more and ran 3 down the canyon in 17:00 with the splits of 5:46, 5:46, 5:28. I had no problem running 5:28 for the last mile, in fact it was somewhat of an accident. Younger kids ran their usual distances on their own. Julia is up to 3 miles now.
Leg 1:Distance1.250Time10:11.30Pace8:09.04
Warm-up.
Leg 2:Distance2.000Time10:57.60Pace5:28.80
Leg 3:Distance6.985Time50:47.80Pace7:16.34
Split 1:Distance0.500Time4:57.50Pace9:55.00 Cumilative:Distance0.500Time4:57.50Pace9:55.00
Split 2:Distance1.000Time6:00.60Pace6:00.60 Cumilative:Distance1.500Time10:58.10Pace7:18.73
Up with Benjamin.
Split 3:Distance2.375Time22:13.20Pace9:21.35 Cumilative:Distance3.875Time33:11.30Pace8:33.88
Split 4:Distance3.000Time17:00.40Pace5:40.13 Cumilative:Distance6.875Time50:11.70Pace7:18.07
Tempo down with Benjamin.
Split 5:Distance0.110Time0:36.10Pace5:28.18 Cumilative:Distance6.985Time50:47.80Pace7:16.34
A little more tempo to the car.

Leg 4:Distance0.500Time4:46.60Pace9:33.20
With Matthew.

Camouflage Crocs 1 Miles: 10.73

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

Wed, Apr 12, 2017

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 - 2017-04-12 09:17:00
Workout Totals: Distance10.750Time1:24:05.80Pace7:49.38
Joseph, Jacob, and Stephen did a mile time trial today on the track at Orem High. There was some smoke in the air which I think affected performance. Stephen opened with 1:45 lap, and then struggled with breathing finishing in 7:48. Joseph ran 5:35 missing his PR by 5 seconds. Jacob got a 0.7 PR running 5:38.0. Splits were - Joseph - 81,83,85,84, Jacob - 81,84,87,84. We really need to work on the third lap with both of them. Other kids ran with Jenny.
Leg 1:Distance1.000Time7:48.20Pace7:48.20
With Stephen and Benjamin.
Leg 2:Distance0.250Time2:07.70Pace8:30.80
With Benjamin, Joseph, and Jacob.
Leg 3:Distance1.000Time5:38.00Pace5:38.00
Paced Jacob in the mile time trial.
Leg 4:Distance3.000Time25:35.10Pace8:31.70
With Joseph.
Leg 5:Distance5.000Time38:05.80Pace7:37.16
Part with Benjamin.
Leg 6:Distance0.500Time4:51.00Pace9:42.00
With Matthew.

Camouflage Crocs 1 Miles: 10.75

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

Thu, Apr 13, 2017

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 - 2017-04-13 09:24:22
Workout Totals: Distance10.500Time1:21:29.20Pace7:45.64
Usual runs for everybody except for William who stepped on a stick and hurt his foot. He could not run at all. Julia is back to normal mileage - 4 miles.
Leg 1:Distance10.000Time1:16:45.00Pace7:40.50
Part with Joseph, part with Benjamin, part alone.
Leg 2:Distance0.500Time4:44.20Pace9:28.40
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Fri, Apr 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.51	0.00	3.00	2.34	10.85

Fast Running Friend Workout - 2017-04-14 08:23:50
Workout Totals: Distance10.857Time1:19:31.60Pace7:19.50
Did a workout with Benjamin. More or less a repeat of what we did on Tuesday. Except we changed a few things around. First, we threw in a warm-up tempo mile in 5:44 down the canyon. Then for the first 2 miler since Benjamin forgot his watch, I gave him mine. It was an odd experience to run a tempo without a watch. I held back a bit on purpose knowing that I would be running it again paced by Benjamin and with a watch when I can do better. I thought I was going to get something around 11:20 or even slower, but I ended up with 11:12. Benjamin was able to hit the first mile in 4:42, but then I had this feeling "the work is done" and ran the next two quarters in 80 and 78, then sped up to 75 for the last two which gave him 5:08 for the second mile and 9:50 total. Next Tuesday I will tell him the work is not done until he gets to 1.25 in 5:53. Then he paced me through a mile in 5:52 uphill. This has dual purpose - to practice uphill running at a fast pace, and to assess the wind. Then remembering how well my final tempo went on Tuesday which was supposed to be light I decided to just give a good push and make it my main tempo. So I told Benjamin to pace me roughly for 11:00, but I adjusted his pacing based on how I felt. We were running into fairly significant headwind, but Benjamin covered me quite well. I was able to run 10:44 with the splits of 5:21, 5:23, last quarter in 79. Younger kids ran on their own. Julia is back to normal mileage. William did just 1 mile as his foot is still not 100% recovered.
Leg 1:Distance3.348Time25:23.30Pace7:34.99
Split 1:Distance1.848Time14:46.90Pace7:59.92 Cumilative:Distance1.848Time14:46.90Pace7:59.92
Split 2:Distance1.000Time5:44.70Pace5:44.70 Cumilative:Distance2.848Time20:31.60Pace7:12.44
Split 3:Distance0.500Time4:51.70Pace9:43.40 Cumilative:Distance3.348Time25:23.30Pace7:34.99

Leg 2:Distance2.000Time11:12.90Pace5:36.45
2 mile tempo down the canyon.
Split 1:Distance1.750Time9:50.70Pace5:37.54 Cumilative:Distance1.750Time9:50.70Pace5:37.54
Benjamin's split.
Split 2:Distance0.250Time1:22.20Pace5:28.80 Cumilative:Distance2.000Time11:12.90Pace5:36.45
My finish.

Leg 3:Distance3.541Time26:12.50Pace7:24.08
Recovery with 1 mile interval up the canyon.
Split 1:Distance0.654Time5:14.00Pace8:00.12 Cumilative:Distance0.654Time5:14.00Pace8:00.12
Split 2:Distance1.000Time5:52.80Pace5:52.80 Cumilative:Distance1.654Time11:06.80Pace6:43.14
Split 3:Distance1.887Time15:05.70Pace7:59.97 Cumilative:Distance3.541Time26:12.50Pace7:24.08

Leg 4:Distance1.343Time10:44.50Pace7:59.90
2 mile tempo down - paced by Benjamin.
Leg 5:Distance0.125Time1:18.30Pace10:26.40
Jog to the car.
Leg 6:Distance0.500Time4:40.10Pace9:20.20
With Matthew.

Camouflage Crocs 1 Miles: 10.86

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

Sat, Apr 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	4.00	0.00	15.50

Fast Running Friend Workout - 2017-04-15 11:35:47
Workout Totals: Distance15.500Time1:54:30.20Pace7:23.24
This morning our whole family went to a baptism. We met a couple - their names are Todd and Elena - at Sprouts last week. Elena is a Russian immigrant. They told us they were getting baptized and invited us to their baptism. So we ran a bit later. Benjamin and I did 15 miles with two tempos in the middle that were supposed to be light, but I felt good, so they ended up being quite fast. The first one was 2 miles uphill in 11:49 (5:55, 5:54), second 2 miles down in 10:59 (5:32, 5:27). The wind was blowing into the canyon, but with Benjamin's help I was able to deal with it in the second tempo. Last quarter was 79. Younger kids ran their usual distances. Today I felt more energy than normal. I did an experiment - decided to make sure I eat one sweet potato a day - started a couple of days ago. I recall in 2003 for a couple of months I ate one of those daily and that coincided with a running breakthrough. I am wondering if perhaps sweet potatoes have some nutrients that I naturally lack. I will try this for a few months to see what happens.
Leg 1:Distance15.000Time1:49:44.70Pace7:18.98
With Benjamin, part with Joseph.
Split 1:Distance2.280Time18:00.70Pace7:53.99 Cumilative:Distance2.280Time18:00.70Pace7:53.99
With Benjamin and Joseph - easy.
Split 2:Distance2.000Time11:49.20Pace5:54.60 Cumilative:Distance4.280Time29:49.90Pace6:58.20
Tempo uphill - Joseph ran the first 300 or so.
Split 3:Distance5.630Time45:02.90Pace8:00.09 Cumilative:Distance9.910Time1:14:52.80Pace7:33.36
Easy.
Split 4:Distance2.000Time10:59.60Pace5:29.80 Cumilative:Distance11.910Time1:25:52.40Pace7:12.61
Tempo downhill.
Split 5:Distance3.090Time23:52.30Pace7:43.53 Cumilative:Distance15.000Time1:49:44.70Pace7:18.98
Back to the house.

Leg 2:Distance0.500Time4:45.50Pace9:31.00
With Matthew.

Camouflage Crocs 1 Miles: 15.50

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

Sun, Apr 16, 2017

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, Apr 17, 2017

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 - 2017-04-17 07:51:12
Workout Totals: Distance10.520Time1:21:13.00Pace7:43.21
10 total, paced Sarah through 1.5 down the canyon in 11:31. Usual distances for the kids.
Leg 1:Distance1.220Time11:36.90Pace9:31.23
Warm-up with Sarah.
Leg 2:Distance1.500Time11:31.90Pace7:41.27
Paced Sarah through 1.5 down the canyon. We had some headwind which I tried to block. Splits 3:45,3:46,4:00.
Leg 3:Distance2.280Time15:46.80Pace6:55.26
Alone to the house.
Leg 4:Distance5.000Time37:04.90Pace7:24.98
With Benjamin and Jacob to the car.
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Leg 6:Distance0.520Time5:12.50Pace10:00.96
With Matthew

Camouflage Crocs 1 Miles: 10.52

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

Tue, Apr 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.42	0.00	6.13	0.00	10.55

Fast Running Friend Workout - 2017-04-18 07:55:33
Workout Totals: Distance10.555Time1:14:49.70Pace7:05.36
Did a workout with Benjamin. Total of 6 miles of tempo running. We started with 1 mile warm-up down the canyon in 5:50. Then jogged half a mile and ran 2 - he got 9:44 (4:50, 4:54), 11:07 (5:33, 5:34) for me. Then we jogged 0.5, ran 1 up the canyon in 5:53, then after some more rest 2 down the canyon. Benjamin got 9:56 (5:00, 4:56), myself 11:03 (5:33, 5:30). Headwind on the downhill repeats. Kids did their usual distances on their own except for Matthew who was stubborn today and ended up not running.
Leg 1:Distance3.250Time24:55.60Pace7:40.18
Warm-up with a tempo pickup down.
Split 1:Distance1.750Time14:24.60Pace8:14.06 Cumilative:Distance1.750Time14:24.60Pace8:14.06
Split 2:Distance1.000Time5:50.10Pace5:50.10 Cumilative:Distance2.750Time20:14.70Pace7:21.71
Split 3:Distance0.500Time4:40.90Pace9:21.80 Cumilative:Distance3.250Time24:55.60Pace7:40.18

Leg 2:Distance2.000Time11:07.10Pace5:33.55
First 2 mile interval.
Leg 3:Distance2.825Time23:28.00Pace8:18.41
Recovery with an uphill tempo mile in the middle.
Split 1:Distance0.500Time5:10.80Pace10:21.60 Cumilative:Distance0.500Time5:10.80Pace10:21.60
Split 2:Distance1.000Time5:53.60Pace5:53.60 Cumilative:Distance1.500Time11:04.40Pace7:22.93
Split 3:Distance1.325Time12:23.60Pace9:21.21 Cumilative:Distance2.825Time23:28.00Pace8:18.41

Leg 4:Distance0.130Time0:46.00Pace5:53.85
False start.
Leg 5:Distance0.130Time1:16.20Pace9:46.15
Return after the false start.
Leg 6:Distance2.000Time11:03.90Pace5:31.95
Second tempo interval.
Leg 7:Distance0.220Time2:12.90Pace10:04.09
Brief cool-down.

Camouflage Crocs 1 Miles: 10.55

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

Wed, Apr 19, 2017

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 - 2017-04-19 08:29:02
Workout Totals: Distance10.243Time1:14:05.50Pace7:14.00
Total of 10 for me and Benjamin today, time trials for the younger kids. Jenny , Julia, and Matthew ran easy. Benjamin helped me pace. Stephen got a PR - 7:23.0, splits 1:50, 1:49, 1:53, 1:48. William ran a small PR - 6:24.1 improving by 0.7 - splits 93, 97, 97, 94. Joseph and Jacob struggled - I think both mostly mentally. We went through the first lap in 81, too fast, but should not have been a killer. Then Joseph started struggling and slowed down a lot. Jacob must have had sympathy pains and also slowed down. Joseph stopped at the 600 meter mark complaining that his legs felt like they were going to collapse. Jacob kept going, but all the commotion knocked him out of rhythm and produced an 89 lap. Benjamin and I tried to get him back on pace, but after you have run an 89 and imagined that it was hard, it is extremely hard to go much faster. So he ran 84, 83, but that only gave him 5:40.8, 2.8 slower than his record. To help them with the mental issues I had them run a 2000 with a rough target pace of 90 seconds per lap. They opened in 93, then sped up. Joseph ended up with 7:27, Jacob 7:32. The idea of that 2000 was this. The mind optimizes for the minimum pain. If you know you are running just 1 mile with no consequences for slowing down when you should not, the mind will imagine their is more pain than there really is and will trick you into slowing down. However, if you know there will be more distance should you run the interval slower, then the pain optimizer might be tricked into ignoring it because giving it too much attention will result in more pain later. It does not always work, but it is worth a try. We'll see what happens next week.
Leg 1:Distance0.500Time4:32.40Pace9:04.80
With Matthew.
Leg 2:Distance1.000Time7:23.00Pace7:23.00
Stephen's time trial.
Leg 3:Distance1.000Time5:40.80Pace5:40.80
Jacob's time trial.
Leg 4:Distance1.000Time6:24.10Pace6:24.10
William's time trial.
Leg 5:Distance0.500Time4:39.30Pace9:18.60
Recovery jog with Joseph and Jacob.
Leg 6:Distance1.243Time7:32.80Pace6:04.28
2000 with Joseph and Jacob.
Leg 7:Distance5.000Time37:53.10Pace7:34.62
With Benjamin.

Camouflage Crocs 1 Miles: 10.24

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

Thu, Apr 20, 2017

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 - 2017-04-20 07:21:14
Workout Totals: Distance10.000Time1:13:11.10Pace7:19.11
Usual day, usual runs except for Matthew who had a fit and refused to run.
Leg 1:Distance10.000Time1:13:11.10Pace7:19.11
With Benjamin.

Camouflage Crocs 1 Miles: 10.00

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

Comments

From Burt on Fri, Apr 21, 2017 at 22:10:24 from 70.176.85.97

Happy birthday, buddy.

Fri, Apr 21, 2017

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 - 2017-04-21 08:31:08
Workout Totals: Distance10.520Time1:22:18.10Pace7:49.40
Turned 44 today. This gave me a chance to reflect on the blessings of my life. The most important blessing that I received was the testimony of the Lord Jesus Christ and His Restored Gospel in our day. From that flowed other blessing. First came Sarah who was willing to be my wife and raise the children with me. Then came the children, ten so far. My family is a precious gift from the Lord. I have been blessed with the knowledge of how to maintain good health and how to help my family members do so. I have also been blessed with gift of persistence which has made the gift of knowledge effective. It also helps me teach the children and deal with all the frustrations and setbacks. Assuming the regular life span, I am about half way through the marathon that we call life on the earth. If so, I hope to endure well in the second half and return to the Lord in due course of time with something that He would approve of. Running wise, I paced Sarah through 1.5 miles down the canyon with the first 1.25 in 7:59 as evenly as possible, and then a kick in 1:47 (7:08 pace). Benjamin, Jacob, and I ran to get the car afterwards. Otherwise, usual distances for the kids.
Leg 1:Distance1.220Time11:34.20Pace9:29.02
Warm-up with Sarah.
Leg 2:Distance1.500Time11:46.90Pace7:51.27
Paced Sarah through her tempo run.
Leg 3:Distance2.280Time14:59.80Pace6:34.65
Alone to the house.
Leg 4:Distance5.000Time39:17.20Pace7:51.44
With Benjamin and Jacob.
Leg 5:Distance0.520Time4:40.00Pace8:58.46
With Matthew.

Camouflage Crocs 1 Miles: 10.52

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

Comments

From Tom K on Sat, Apr 22, 2017 at 17:09:58 from 71.203.24.182

Happy Birthday, Sasha!

Sat, Apr 22, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.56	0.00	7.00	0.25	15.81

Fast Running Friend Workout - 2017-04-22 08:53:57
Workout Totals: Distance15.810Time1:54:25.70Pace7:14.26
Did a workout with Benjamin. The plan was to do 6 down the canyon, but part of the trail was blocked, so we had to setting for 2x3 + some extra fast running. The wind was friendly for about 1.5 of the first interval, then became largely unfriendly afterwards. In the first I had Benjamin run fast, in the second he paced me. He ran 14:51 (4:54, 5:00, 4:57), I got 16:35 (5:25, 5:32, 5:38). In the second one we ran 16:29 (5:32, 5:31, 5:26). During the warm-up we did a quarter at roughly the target pace (79) - mine was quicker than the target pace, Benjamin fell asleep and ran 77. We ran a good portion of our recovery between the tempos with a runner named Mark who is in the Air Force National Guard. We also did an uphill mile to our house at the very end in 5:51 to practice uphill running in the state of fatigue. Younger kids ran their usual Saturday distances. Jenny did a mile pickup down the canyon in 6:18 with the sluggish start (3:19) but a fast finish (2:59). Joseph was supposed to be her pacer, but he found himself in a bad mood again and dropped out after the first half mile.
Leg 1:Distance2.600Time21:06.80Pace8:07.23
Warm-up.
Leg 2:Distance0.750Time5:46.70Pace7:42.27
A quarter pickup + some jogging.
Split 1:Distance0.250Time1:19.50Pace5:18.00 Cumilative:Distance0.250Time1:19.50Pace5:18.00
Split 2:Distance0.500Time4:27.20Pace8:54.40 Cumilative:Distance0.750Time5:46.70Pace7:42.27

Leg 3:Distance3.000Time16:35.80Pace5:31.93
First tempo.
Leg 4:Distance3.000Time26:40.70Pace8:53.57
Recovery.
Leg 5:Distance3.000Time16:29.20Pace5:29.73
Second tempo.
Leg 6:Distance0.900Time8:35.80Pace9:33.11
Jog to the car.
Leg 7:Distance2.040Time14:28.40Pace7:05.69
More distance at the house with a quick uphill mile at the end.
Split 1:Distance1.040Time8:36.50Pace8:16.63 Cumilative:Distance1.040Time8:36.50Pace8:16.63
Split 2:Distance1.000Time5:51.90Pace5:51.90 Cumilative:Distance2.040Time14:28.40Pace7:05.69

Leg 8:Distance0.520Time4:42.30Pace9:02.88

Camouflage Crocs 1 Miles: 15.81

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

Sun, Apr 23, 2017

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, Apr 24, 2017

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 - 2017-04-24 08:29:23
Workout Totals: Distance10.520Time1:23:25.80Pace7:55.84
Usual day, usual runs for everybody.
Leg 1:Distance1.000Time7:56.90Pace7:56.90
With Benjamin, Jacob, and Stephen.
Leg 2:Distance3.000Time23:40.20Pace7:53.40
With Benjamin, Jacob, and William.
Leg 3:Distance6.000Time47:04.90Pace7:50.82
With Benjamin.
Leg 4:Distance0.520Time4:43.80Pace9:05.77
With Matthew.

Camouflage Crocs 1 Miles: 10.52

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

Tue, Apr 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.02	0.00	2.00	3.50	10.52

Fast Running Friend Workout - 2017-04-25 13:51:21
Workout Totals: Distance10.520Time1:17:24.20Pace7:21.46
Did a workout with Benjamin. We were originally planning 3x1 mile with 0.25 recovery down the canyon, but the wind was blowing the wrong way, so we decided to do some uphill practice instead. The wind actually ended up being not that terrible as verified by our downhill post-workout tempo. Benjamin got 5:11, 5:15, 5:12. I got 5:46, 5:52, 5:54. Then we jogged half a mile and did a 2 mile downhill tempo. I told Benjamin to lead me at 5:52 pace, but I felt better than I thought I would, so I asked him to increase the pace. We ended up with 11:08 (5:37, 5:31), which goes to show the downhill headwind was not too bad/uphill tailwind not too helpful. Kids ran their usual distances.
Leg 1:Distance2.000Time15:10.40Pace7:35.20
Warm-up + 2x400 pickups down the canyon.
Split 1:Distance1.000Time8:02.10Pace8:02.10 Cumilative:Distance1.000Time8:02.10Pace8:02.10
Split 2:Distance0.250Time1:20.20Pace5:20.80 Cumilative:Distance1.250Time9:22.30Pace7:29.84
Split 3:Distance0.125Time1:04.00Pace8:32.00 Cumilative:Distance1.375Time10:26.30Pace7:35.49
Split 4:Distance0.250Time1:20.50Pace5:22.00 Cumilative:Distance1.625Time11:46.80Pace7:14.95
Split 5:Distance0.375Time3:23.60Pace9:02.93 Cumilative:Distance2.000Time15:10.40Pace7:35.20

Leg 2:Distance3.500Time23:37.50Pace6:45.00
3x1 mile up the canyon with 0.25 recovery.
Split 1:Distance1.000Time5:46.30Pace5:46.30 Cumilative:Distance1.000Time5:46.30Pace5:46.30
Split 2:Distance0.250Time2:51.50Pace11:26.00 Cumilative:Distance1.250Time8:37.80Pace6:54.24
Split 3:Distance1.000Time5:52.50Pace5:52.50 Cumilative:Distance2.250Time14:30.30Pace6:26.80
Split 4:Distance0.250Time3:13.00Pace12:52.00 Cumilative:Distance2.500Time17:43.30Pace7:05.32
Split 5:Distance1.000Time5:54.20Pace5:54.20 Cumilative:Distance3.500Time23:37.50Pace6:45.00

Leg 3:Distance4.500Time34:02.50Pace7:33.89
Cool-down spiced up with a 2 mile tempo down the canyon.
Split 1:Distance0.500Time4:56.50Pace9:53.00 Cumilative:Distance0.500Time4:56.50Pace9:53.00
Split 2:Distance2.000Time11:08.30Pace5:34.15 Cumilative:Distance2.500Time16:04.80Pace6:25.92
Split 3:Distance2.000Time17:57.70Pace8:58.85 Cumilative:Distance4.500Time34:02.50Pace7:33.89

Leg 4:Distance0.520Time4:33.80Pace8:46.54
With Matthew.

Camouflage Crocs 1 Miles: 10.52

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

Wed, Apr 26, 2017

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 - 2017-04-26 09:20:20
Workout Totals: Distance10.500Time1:19:54.80Pace7:36.65
Usual day, usual distances.
Leg 1:Distance4.000Time30:42.30Pace7:40.57
I think this one was with Benjamin and Jacob.
Leg 2:Distance6.000Time44:19.30Pace7:23.22
Alone.
Leg 3:Distance0.500Time4:53.20Pace9:46.40

Camouflage Crocs 1 Miles: 10.50

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

Thu, Apr 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	2.00	2.00	0.00	10.00

Fast Running Friend Workout - 2017-04-27 09:32:29
Workout Totals: Distance10.000Time1:14:34.20Pace7:27.42
Some kids did two mile runs down the canyon. Jenny ran 12:25 (6:13,6:12), Jacob ran a course PR of 11:37 (5:51, 5:46), Joseph made it with Jacob to 1.25, then had some combination of leg and emotional issues, and jogged in at around 6:40 pace. William ran 13:08, I think 6:36/6:32 splits. Stephen ran 1 mile down in 7:17. I ran with Jacob, and then with Jenny. Benjamin paced William. Jenny paced Stephen.
Leg 1:Distance0.500Time4:25.90Pace8:51.80
With Matthew.
Leg 2:Distance0.400Time3:45.00Pace9:22.50
Warm-up with the kids.
Leg 3:Distance2.000Time11:37.10Pace5:48.55
Pacing Jacob.
Leg 4:Distance2.000Time17:15.80Pace8:37.90
Back to the car with Joseph and Jacob.
Leg 5:Distance0.100Time0:53.00Pace8:50.00
Some jogging with Jenny.
Leg 6:Distance2.000Time12:25.20Pace6:12.60
Paced Jenny.
Leg 7:Distance2.000Time16:54.30Pace8:27.15
Back to the car with Jenny.
Leg 8:Distance1.000Time7:17.90Pace7:17.90
Alone.

Camouflage Crocs 1 Miles: 10.00

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

Fri, Apr 28, 2017

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 - 2017-04-28 08:27:45
Workout Totals: Distance10.500Time1:18:40.00Pace7:29.52
Usual day, usual distanced. Benjamin ran 8 to be fresh for the 5000 on Saturday.
Leg 1:Distance1.000Time7:45.20Pace7:45.20
With Stephen, Joseph, and Jacob.
Leg 2:Distance3.000Time23:19.00Pace7:46.33
With William, Joseph, and Jacob.
Leg 3:Distance6.000Time42:54.60Pace7:09.10
Alone.
Leg 4:Distance0.500Time4:41.20Pace9:22.40
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

Sat, Apr 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.77	0.00	2.00	0.00	11.77

Fast Running Friend Workout - 2017-04-29 08:00:55
Workout Totals: Distance11.770Time1:45:45.60Pace8:59.13
Benjamin raced Clarence Robinson Invitation 5000 today. I recorded his splits. It was windy. He was doing well up until 4000, then mentally fell apart when he lost contact, slowed down to 3:17 for the last 1 K, and ended up with 15:52.62. Otherwise I think he was physically capable of around 15:40-15:45. We ran 5.3 with him, Joseph, and Jacob in the morning, then I did his warm-up and cool-down with him, and then did 4 more at home with the last 2 in 11:35 last mile being uphill. Other kids ran their usual Saturday distances.
Leg 1:Distance5.300Time41:47.00Pace7:53.02
With Benjamin, Joseph, and Jacob.
Leg 2:Distance1.500Time12:07.60Pace8:05.07
Warm-up with Benjamin.
Leg 3:Distance0.000Time15:52.60Pace0:00.00
Benjamin's splits.
Split 1:Distance0.000Time1:11.90Pace0:00.00 Cumilative:Distance0.000Time1:11.90Pace0:00.00
Split 2:Distance0.000Time1:15.60Pace0:00.00 Cumilative:Distance0.000Time2:27.50Pace0:00.00
Split 3:Distance0.000Time1:13.60Pace0:00.00 Cumilative:Distance0.000Time3:41.10Pace0:00.00
Split 4:Distance0.000Time1:13.70Pace0:00.00 Cumilative:Distance0.000Time4:54.80Pace0:00.00
Split 5:Distance0.000Time1:15.70Pace0:00.00 Cumilative:Distance0.000Time6:10.50Pace0:00.00
Split 6:Distance0.000Time1:16.80Pace0:00.00 Cumilative:Distance0.000Time7:27.30Pace0:00.00
Split 7:Distance0.000Time1:17.10Pace0:00.00 Cumilative:Distance0.000Time8:44.40Pace0:00.00
Split 8:Distance0.000Time1:16.60Pace0:00.00 Cumilative:Distance0.000Time10:01.00Pace0:00.00
Split 9:Distance0.000Time2:34.90Pace0:00.00 Cumilative:Distance0.000Time12:35.90Pace0:00.00
Split 10:Distance0.000Time1:21.00Pace0:00.00 Cumilative:Distance0.000Time13:56.90Pace0:00.00
Split 11:Distance0.000Time1:19.30Pace0:00.00 Cumilative:Distance0.000Time15:16.20Pace0:00.00
Split 12:Distance0.000Time0:36.40Pace0:00.00 Cumilative:Distance0.000Time15:52.60Pace0:00.00

Leg 4:Distance0.450Time4:37.70Pace10:17.11
Cool-down.
Leg 5:Distance0.520Time4:49.60Pace9:16.92
With Matthew.
Leg 6:Distance4.000Time26:31.10Pace6:37.77
Alone, tempo last 2 miles.
Split 1:Distance2.000Time14:55.90Pace7:27.95 Cumilative:Distance2.000Time14:55.90Pace7:27.95
Split 2:Distance2.000Time11:35.20Pace5:47.60 Cumilative:Distance4.000Time26:31.10Pace6:37.77

Camouflage Crocs 1 Miles: 11.77

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

Sun, Apr 30, 2017

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 01, 2017

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 - 2017-05-01 09:09:50
Workout Totals: Distance10.520Time1:22:40.00Pace7:51.48
Usual runs for everybody before we left for Indianapolis. First leg to Denver where we stayed with James and Lybi.
Leg 1:Distance1.000Time7:37.00Pace7:37.00
With Stephen, Joseph, Jacob, and Benjamin.
Leg 2:Distance3.000Time23:40.00Pace7:53.33
With Joseph, Jacob, William, and Benjamin.
Leg 3:Distance6.000Time46:52.00Pace7:48.67
With Benjamin.
Leg 4:Distance0.520Time4:31.00Pace8:41.15
With Matthew.

Camouflage Crocs 2 Miles: 10.52

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

Tue, May 02, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.35	0.00	0.00	0.37	8.72

Fast Running Friend Workout - 2017-05-02 07:38:25
Workout Totals: Distance8.725Time1:11:09.80Pace8:09.38
In Denver. Usual distances for everybody except Julia - she had a stomach issue and ran only 3 miles. Joseph and Jacob raced each other in the 200 - Jacob got 32.2, Joseph 32.8 and he was mad. He tried again by himself and ran 33.9. William ran 37.8, Stephen 43.0. Then we caused some panic at the middle school as Jacob needs to go to the bathroom and somebody let him in through a back door. Police officer showed up, but we ended up not being terrorists or mad shooters, so it all ended well.
Leg 1:Distance2.000Time15:09.80Pace7:34.90
With Benjamin.
Leg 2:Distance1.150Time9:59.10Pace8:40.96
With all the kids to the track.
Leg 3:Distance0.000Time0:00.00Pace0:00.00
False start.
Leg 4:Distance0.124Time0:32.80Pace4:24.52
Joseph and Jacob's race - this is Joseph's time.
Leg 5:Distance0.124Time0:37.80Pace5:04.84
William's 200.
Leg 6:Distance0.124Time1:11.50Pace9:36.61
A little jog.
Leg 7:Distance0.124Time0:33.90Pace4:33.39
Joseph's 200 attempt to swing his fists after the fight was over.
Leg 8:Distance1.500Time13:33.40Pace9:02.27
Back to the house.
Leg 9:Distance1.329Time10:38.00Pace8:00.06
With Benjamin, Jenny, Joseph, and Jacob.
Leg 10:Distance1.750Time13:52.50Pace7:55.71
With Benjamin.
Leg 11:Distance0.500Time5:01.00Pace10:02.00
With Matthew in Omaha, NE.

Camouflage Crocs 2 Miles: 8.72

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

Wed, May 03, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.05	0.00	0.50	0.00	7.55

Fast Running Friend Workout - 2017-05-03 07:06:02
Workout Totals: Distance7.550Time1:01:44.40Pace8:10.65
In Omaha, NE at Sarah's brother's house. 7.5 total - tapering. Benjamin did 7. Jenny 4. Other kids usual distances. Benjamin and I did a pickup on a marked 0.5 stretch in 2:48.
Leg 1:Distance1.050Time9:20.60Pace8:53.90
With Benjamin, Jenny, Julia, Joseph, Jacob, and Stephen.
Leg 2:Distance3.000Time24:58.40Pace8:19.47
With Benjamin, Jenny, Julia, Joseph, and William.
Leg 3:Distance3.000Time22:51.30Pace7:37.10
With Benjamin - did 0.5 pickup.
Split 1:Distance1.550Time12:00.50Pace7:44.84 Cumilative:Distance1.550Time12:00.50Pace7:44.84
Split 2:Distance0.500Time2:48.80Pace5:37.60 Cumilative:Distance2.050Time14:49.30Pace7:13.80
Split 3:Distance0.950Time8:02.00Pace8:27.37 Cumilative:Distance3.000Time22:51.30Pace7:37.10

Leg 4:Distance0.500Time4:34.10Pace9:08.20
With Matthew.

Camouflage Crocs 2 Miles: 7.55

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

Thu, May 04, 2017

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

Fast Running Friend Workout - 2017-05-04 14:13:09
Workout Totals: Distance6.500Time54:00.10Pace8:18.48
In Indianapolis. Usual distances for everybody except Benjamin and Jenny. It was raining.
Leg 1:Distance6.500Time54:00.10Pace8:18.48

Camouflage Crocs 2 Miles: 6.50

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

Fri, May 05, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.20	0.00	0.00	0.00	6.20

Fast Running Friend Workout - 2017-05-05 13:23:29
Workout Totals: Distance6.200Time51:24.40Pace8:17.48
Tapering. Ran in the park in Indianapolis.
Leg 1:Distance0.500Time4:31.20Pace9:02.40
With Matthew and I think other kids as well.
Leg 2:Distance1.100Time9:09.40Pace8:19.45
With William, Stephen, Benjamin, Joseph, Jacob, Jenny, and Julia.
Leg 3:Distance1.600Time12:40.90Pace7:55.56
With William, Jenny, Joseph, Julia, Benjamin, and Jacob.
Leg 4:Distance1.000Time8:04.40Pace8:04.40
With Benjamin, Joseph, and Jacob.
Leg 5:Distance2.000Time16:58.50Pace8:29.25
With Sarah.

Camouflage Crocs 2 Miles: 6.20

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

Sat, May 06, 2017

Race: Mini Indy 500 (13.109 Miles) 01:17:26, Place overall: 44, Place in age division: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	13.11	0.00	17.61

Fast Running Friend Workout - 2017-05-06 04:31:45
Workout Totals: Distance15.059Time1:33:25.70Pace6:12.25
Mini Indy 500 Half, 1:17:26, 44th overall, 4th master ($200). Benjamin 1:11:53, 16th overall, finally his Crocs got noticed and it went viral. Crocs noticed it too, so we are now working with Crocs on a sponsorship deal. Jenny ran 19:56 in the 5K, second woman, 9th overall (weak field, everybody went to the half) - big PR, qualified for the driver's license. At the start it was raining a bit, and somewhat windy, although it did not feel too bad. However, I knew something was up when we went through the first mile in 5:54. It felt just like 5:46 in the Phoenix half. I was able to work with a pack up to mile 4 at which point the faster part of it took off, the slower fell back, and I decide to stay with one runner that seemed to have been maintaining good pace. Unfortunately, he started slowing down right before the 5 mile mark and then had to go to the bathroom. So I ended up running alone on the speedway for most or all of it. I made a valiant effort to pick up the pace after 6:00, 6:05, and was able to speed up to 5:52 by myself. As we were exiting it, I got caught by two runners and was able to hang with them for a mile or so speeding up to 5:43. But this really took a toll on me, so when I lost contact I slowed down to 6:05. This allowed another runner to catch up to me and I was able to run the next mile (11th) in 5:46. I lost contact during the 12th mile, and ran it in 5:55. The last mile was really hard for me, and I think it was also marked incorrectly - the split was 6:10, but I think if we were to assume correct distance from 12 to the finish it was around 6:03-6:04. I got caught by one more runner here, and was able to run with him for a little bit until he kicked. The time on my watch was 1:17:25, officially 1:17:26. Benjamin did well for the first 8 miles. For the first 7 he sat in a pack going 5:20-5:22. Then he felt good and decided to make a move. It lasted for 1 mile in 5:14. Then he ran 5:30, and then completely blew up and could only do 5:45. He said his legs were shaking. This sounds like not enough glycogen. I think we made two mistakes. One was not enough long tempos. Two, breaks that are too long in the middle of regular aerobic base runs - we drop one set of kids off and pick up another, and it takes some time to gather the troops in between. Something to remember after his mission. Nevertheless, this run has caused quite a stir in the media. Do a Google search for "Pachev crocs" to get the details. We got interviewed by Indy Star and Fox 59, and then it went viral. Everybody was making a big deal of 71:53 in Crocs. It is interesting that his "crocked" 69:34 at the Monumental Half last year went completely unnoticed by the media as far as we can tell. Nor did the commentator notice anything special when he ran 8:53 3000 in Sacramento last year at the USATF JO Nationals - even though in the race video you can see his Crocs and the commentator is clearly aware of Benjamin (he finished in 3rd place) mentioning him multiple times. Jenny opened with 6:30, then ran 6:29, and then ran the last 1.107 in 6:57, which is 6:16 pace. She was able to cache out on her fitness quite well and earned her drivers' license privilege.
Leg 1:Distance1.250Time10:10.20Pace8:08.16
Warm-up.
Leg 2:Distance13.109Time1:17:25.10Pace5:54.34
The race.
Split 1:Distance1.000Time5:54.60Pace5:54.60 Cumilative:Distance1.000Time5:54.60Pace5:54.60
Split 2:Distance1.000Time5:50.20Pace5:50.20 Cumilative:Distance2.000Time11:44.80Pace5:52.40
Split 3:Distance1.000Time5:50.50Pace5:50.50 Cumilative:Distance3.000Time17:35.30Pace5:51.77
Split 4:Distance1.000Time5:44.90Pace5:44.90 Cumilative:Distance4.000Time23:20.20Pace5:50.05
Split 5:Distance1.000Time5:53.20Pace5:53.20 Cumilative:Distance5.000Time29:13.40Pace5:50.68
Split 6:Distance1.000Time6:00.50Pace6:00.50 Cumilative:Distance6.000Time35:13.90Pace5:52.32
Split 7:Distance1.000Time6:05.30Pace6:05.30 Cumilative:Distance7.000Time41:19.20Pace5:54.17
Split 8:Distance1.000Time5:52.00Pace5:52.00 Cumilative:Distance8.000Time47:11.20Pace5:53.90
Split 9:Distance1.000Time5:43.60Pace5:43.60 Cumilative:Distance9.000Time52:54.80Pace5:52.76
Split 10:Distance1.000Time6:05.30Pace6:05.30 Cumilative:Distance10.000Time59:00.10Pace5:54.01
Split 11:Distance1.000Time5:46.60Pace5:46.60 Cumilative:Distance11.000Time1:04:46.70Pace5:53.34
Split 12:Distance1.000Time5:55.20Pace5:55.20 Cumilative:Distance12.000Time1:10:41.90Pace5:53.49
Split 13:Distance1.020Time6:10.00Pace6:02.75 Cumilative:Distance13.020Time1:16:51.90Pace5:54.22
Split 14:Distance0.089Time0:33.20Pace6:13.03 Cumilative:Distance13.109Time1:17:25.10Pace5:54.34

Leg 3:Distance0.700Time5:50.40Pace8:20.57
Cool-down.

Fast Running Friend Workout - 2017-05-06 18:50:46
Workout Totals: Distance4.500Time37:47.10Pace8:23.80
In Omaha, NE at Sarah's brother's house. Benjamin ran with Stephen, I ran with everybody else.
Leg 1:Distance4.000Time32:48.50Pace8:12.12
With Joseph, Jacob, William, and Julia.
Leg 2:Distance0.500Time4:58.60Pace9:57.20
With Matthew.

Camouflage Crocs 2 Miles: 15.06

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

Comments

From MarkP on Tue, May 23, 2017 at 10:04:04 from 70.57.93.93

awesome!

From Burt on Tue, May 23, 2017 at 11:50:23 from 70.176.85.97

I helped spread the virus. Go Pachev family!

Sun, May 07, 2017

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

Day of rest. Went to church in Michael's ward in Omaha, NE

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

Mon, May 08, 2017

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 - 2017-05-08 07:04:13
Workout Totals: Distance10.500Time1:22:14.60Pace7:49.96
Usual runs in the morning in Omaha, NE before we left for Denver to stay with James and Lybi for the night on the way home. Benjamin did 6, I did the usual 10.
Leg 1:Distance4.000Time32:57.80Pace8:14.45
With Benjamin, Joseph, and Jacob.
Leg 2:Distance2.000Time16:53.90Pace8:26.95
With Benjamin.
Leg 3:Distance4.000Time28:02.80Pace7:00.70
Alone.
Leg 4:Distance0.500Time4:20.10Pace8:40.20
With Matthew and Sarah.

Camouflage Crocs 2 Miles: 10.50

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

Tue, May 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.14	0.00	0.00	0.31	10.45

Fast Running Friend Workout - 2017-05-09 08:33:11
Workout Totals: Distance10.452Time1:22:04.40Pace7:51.14
In Denver. James and Lybi's son Sam wanted to see what he could do in the mile, so we took him to the track. He started out at 5:50 pace for the first 200 meters, then gradually faded to 8:00 pace, and at 1000 felt some pain from a recent car accident and could not go anymore. Joseph, Jacob, and William continued at a steady effort from the time Sam slowed down to 8:00. Joseph and Jacob were a bit quicker - around 6:24, William got 6:40, Julia ran around 7:00, I stayed with Sam, then jogged some, then decided to try to catch whoever I could and ran a 78 last lap. I only caught Julia, William was too far away. Benjamin did 8, usual distances for everybody otherwise.
Leg 1:Distance0.500Time4:12.40Pace8:24.80
Warm-up.
Leg 2:Distance1.000Time6:45.70Pace6:45.70
Sam's mile time trial.
Split 1:Distance0.752Time5:27.20Pace7:15.11 Cumilative:Distance0.752Time5:27.20Pace7:15.11
Split 2:Distance0.248Time1:18.50Pace5:16.53 Cumilative:Distance1.000Time6:45.70Pace6:45.70

Leg 3:Distance0.062Time0:17.90Pace4:48.24
William's 100.
Leg 4:Distance0.370Time3:16.20Pace8:50.27
Back to the car.
Leg 5:Distance2.100Time18:15.10Pace8:41.48
With Benjamin, Jenny, Julia, Joseph, Jacob, and William.
Leg 6:Distance4.000Time30:42.80Pace7:40.70
With Benjamin.
Leg 7:Distance1.900Time14:03.50Pace7:23.95
Alone.
Leg 8:Distance0.520Time4:30.80Pace8:40.77
With Matthew in Orem.

Camouflage Crocs 2 Miles: 10.45

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

Wed, May 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.92	0.00	0.25	0.25	10.42

Fast Running Friend Workout - 2017-05-10 09:43:51
Workout Totals: Distance10.414Time1:22:11.60Pace7:53.55
400 meter time trials today. Was not expecting them to go super-great but the kids were excited about something - probably the recent media stir about us running in Crocs - and ran very well. Plus the weather was perfect. Joseph ran 69.0, Jacob 69.8, William 79.7, and Stephen 90.4. Joseph and Jacob - first time under 70, William first time under 80, Stephen almost broke 90. Benjamin paced Joseph, I paced Jacob, then we also ran with William and Stephen. Otherwise, easy runs, usual distances.
Leg 1:Distance1.050Time8:48.20Pace8:23.05
Warm-up.
Leg 2:Distance0.248Time1:09.80Pace4:41.45
Jacob's time.
Leg 3:Distance0.248Time1:30.40Pace6:04.52
Stephen.
Leg 4:Distance0.248Time1:19.70Pace5:21.37
William.
Leg 5:Distance1.100Time10:45.60Pace9:46.91
Back to the house.
Leg 6:Distance1.000Time7:31.10Pace7:31.10
With Jacob and Benjamin.
Leg 7:Distance6.000Time46:11.60Pace7:41.93
With Benjamin.
Leg 8:Distance0.520Time4:55.20Pace9:27.69
With Matthew.

Camouflage Crocs 2 Miles: 10.41

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

Thu, May 11, 2017

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 - 2017-05-11 08:36:54
Workout Totals: Distance10.560Time1:23:57.90Pace7:57.07
Usual runs for everybody.
Leg 1:Distance2.040Time17:40.60Pace8:39.90
With Jacob and Stephen - I think. Do not remember if we had Benjamin with us.
Leg 2:Distance3.000Time23:55.50Pace7:58.50
With Jacob and William. We might have had Benjamin here as well.
Leg 3:Distance5.000Time37:19.90Pace7:27.98
I think this was with Benjamin.
Leg 4:Distance0.520Time5:01.90Pace9:40.58
With Matthew.

Camouflage Crocs 2 Miles: 10.56

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

Fri, May 12, 2017

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 - 2017-05-12 07:43:43
Workout Totals: Distance10.520Time1:21:46.70Pace7:46.42
Usual runs.
Leg 1:Distance10.000Time1:16:51.90Pace7:41.19
With Benjamin.
Leg 2:Distance0.520Time4:54.80Pace9:26.92
With Matthew.

Camouflage Crocs 2 Miles: 10.52

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

Sat, May 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.07	0.00	8.00	0.00	17.07

Fast Running Friend Workout - 2017-05-13 08:00:02
Workout Totals: Distance17.070Time2:08:35.30Pace7:31.98
Today Benjamin and I did the error correction workout - 8 mile tempo. The course we originally planned to do it on was not available due to the trail closure near Bridal Veil Falls. So we had to improvise. It was like a bad dream - one of those where you are running a race, do the first part of it on the race course, but then it becomes an obstacle course. It became true for us today because the trail was closed after some distance in the other direction as well, and that part does not have quarter marks either, so we had to just estimate the pace based on the first 4 miles, and guess when we were done. Benjamin and I ended up improvising differently - he missed the real trail turn and just kept going on the road, I followed the trail, ran into the closures, followed the detour, then improvised, and miraculously ended up in the same place he did after all. I verified the distance with the Course Tool and mine miraculously ended up exactly 8 miles which I ran in 47:03. Benjamin was 0.07 short, and I think his time was around 43:30, so about 5:30 average. Then I took the little boys to the track meet in Draper to run in the 800. It was windy, so the times were slow. On top of that, Jacob just did not have a good race - went out slow, did not maintain contact properly, and finished slower - 2:45.79. But Joseph on the other hand ran very well drafting when he could and minimizing the adverse effects of the wind - 2:36.99 - I think that would be his official track PR, although he's run 2:36.3 in a time trial. William ran 3:02.77 which is his official track PR - although he has run 2:57 in a time trial. He lost to Jamison Ping (2:57.25) and a few other boys (Liam Larkin won the race with 2:49.14), but what I was happy about is that he put up a fight and made an effort to be in contact with Jamison from 300 to 500. Stephen ran 3:28.83 - official track PR. Afterwards Joseph learned a lesson about choice and consequences. White waiting for the race to start he and the rest of the boys were in the car. Joseph decided to see if the car would start if he stuck something into the ignition. That something ended up being a crumbly piece of rubber. The car fortunately did not start at that time, and, unfortunately, later when I tried to start it with the key. The fallout was that we had to wait for a few hours before we got home and got food, and we ended up with $200+ in towing and repair costs. We were fortunate that our favorite mechanics at Car Doctor of Orem figured out how to rebuild the ignition switch instead of having to replace it, otherwise the bill would have been higher. But Joseph learned a lesson - if you mess with the car, you are messing with your dinner as well, and you get to experience in small measure what many kids in Africa experience every day.
Leg 1:Distance5.450Time44:07.20Pace8:05.72
Warm-up.
Leg 2:Distance8.000Time47:01.00Pace5:52.62
Tempo run.
Leg 3:Distance3.100Time26:19.50Pace8:29.52
Cool-down.
Leg 4:Distance0.000Time3:28.80Pace0:00.00
Stephen and William's 800.
Split 1:Distance0.000Time3:02.70Pace0:00.00 Cumilative:Distance0.000Time3:02.70Pace0:00.00
Split 2:Distance0.000Time0:26.10Pace0:00.00 Cumilative:Distance0.000Time3:28.80Pace0:00.00

Leg 5:Distance0.000Time2:45.60Pace0:00.00
Joseph and Jacob's 800.
Split 1:Distance0.000Time2:36.70Pace0:00.00 Cumilative:Distance0.000Time2:36.70Pace0:00.00
Split 2:Distance0.000Time0:08.90Pace0:00.00 Cumilative:Distance0.000Time2:45.60Pace0:00.00

Leg 6:Distance0.520Time4:53.20Pace9:23.85
With Matthew.

Camouflage Crocs 2 Miles: 17.07

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

Sun, May 14, 2017

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 15, 2017

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 - 2017-05-15 07:45:49
Workout Totals: Distance10.520Time1:21:31.20Pace7:44.94
Usual day, usual runs.
Leg 1:Distance10.000Time1:16:31.60Pace7:39.16
With Benjamin.
Leg 2:Distance0.520Time4:59.60Pace9:36.15
With Matthew.

Camouflage Crocs 2 Miles: 10.52

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

Tue, May 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.36	0.00	0.00	2.49	11.85

Fast Running Friend Workout - 2017-05-16 08:31:41
Workout Totals: Distance11.848Time1:36:24.00Pace8:08.18
We did shortened easy runs in the morning and ran in the track meet in the evening. In the morning Benjamin and I did 0.5 pickup where I told him to just put in a half marathon effort without looking at the watch. This gave us 2:36 for 0.5 down the canyon. Overall we did 8 miles in the morning. In the evening, Benjamin, myself, Joseph, and Jacob ran 3200, Jenny, Julia, William, and Stephen ran 800. Results: 800 Jenny 2:52.68 (splits 85, 87) - new PR Julia 2:59.73 (splits 87, 92) - official track PR William 3:03.75 (splits 89, 94) - not sure why the second lap was so weak Stephen 3:19.73 (new PR, splits 1:37, 1:42) 3200: Benjamin 9:53.79 (4:58/4:55) Myself 11:10.73 (5:21/5:49) Joseph 11:51.10 (5:58/5:53) Jacob 12:02.03 (5:59/6:03) Benjamin's performance showed me that we are on the right track. The correct way to train him is to make sure he gets to run his base distance not stop, and the workout should be a long tempo right now. Something to remember after his mission, although his body will change over two years and we might need to do some adjustments. As far as I am concerned, I felt OK through the first 4 laps (78,78,82,82), then manageable in the 5 lap (83), and then I felt like I was terribly out of oxygen in the last 3 laps (89,90,87). Is that from travelling to sea level and not re-acclimating? Sure felt like very similar to how I felt for the first month when I came to Utah for the first time. It is interesting that Joseph, Jacob, and Benjamin did not have such problems. Maybe the difference is that unlike me they grew up at altitude. In any case, this experience told me I need to increase my iron and liquid intake, throw in some extra pickups to get more out of my base runs, and try to sneak in some additional mileage.
Leg 1:Distance6.500Time49:58.60Pace7:41.32
With Benjamin with a pickup in the middle.
Split 1:Distance3.720Time29:16.30Pace7:52.12 Cumilative:Distance3.720Time29:16.30Pace7:52.12
Split 2:Distance0.500Time2:36.40Pace5:12.80 Cumilative:Distance4.220Time31:52.70Pace7:33.25
Split 3:Distance2.280Time18:05.90Pace7:56.27 Cumilative:Distance6.500Time49:58.60Pace7:41.32

Leg 2:Distance1.000Time8:15.40Pace8:15.40
With William.
Leg 3:Distance0.500Time3:41.80Pace7:23.60
Alone.
Leg 4:Distance1.000Time8:13.90Pace8:13.90
Track meet warm-up.
Leg 5:Distance1.988Time12:02.00Pace6:03.18
3200 - everybody's splits.
Split 1:Distance1.988Time11:10.40Pace5:37.22 Cumilative:Distance1.988Time11:10.40Pace5:37.22
My time.
Split 2:Distance0.000Time0:40.40Pace0:00.00 Cumilative:Distance1.988Time11:50.80Pace5:57.55
Joseph.
Split 3:Distance0.000Time0:11.20Pace0:00.00 Cumilative:Distance1.988Time12:02.00Pace6:03.18
Jacob.

Leg 6:Distance0.340Time2:40.30Pace7:51.47
To the car and back.
Leg 7:Distance0.000Time3:19.30Pace0:00.00
William and Stephen - 800.
Split 1:Distance0.000Time3:03.40Pace0:00.00 Cumilative:Distance0.000Time3:03.40Pace0:00.00
Split 2:Distance0.000Time0:15.90Pace0:00.00 Cumilative:Distance0.000Time3:19.30Pace0:00.00

Leg 8:Distance0.000Time2:59.10Pace0:00.00
Jenny and Julia 800.
Split 1:Distance0.000Time2:52.50Pace0:00.00 Cumilative:Distance0.000Time2:52.50Pace0:00.00
Jenny.
Split 2:Distance0.000Time0:06.60Pace0:00.00 Cumilative:Distance0.000Time2:59.10Pace0:00.00
Julia.

Leg 9:Distance0.520Time5:13.60Pace10:03.08
With Matthew.

Camouflage Crocs 2 Miles: 11.85

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

Wed, May 17, 2017

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

Fast Running Friend Workout - 2017-05-17 09:09:51
Workout Totals: Distance13.960Time1:51:59.00Pace8:01.30
Total of almost 14 for me today. 10 in the morning, 3.4 in the afternoon with William to get the car from the car shop, and 0.52 late in the evening with Matthew. Usual distances for the kids.
Leg 1:Distance5.000Time38:16.90Pace7:39.38
I think this was with Benjamin.
Leg 2:Distance2.040Time17:30.70Pace8:35.05
With Stephen - do not remember if Benjamin ran this one with me.
Leg 3:Distance3.000Time22:01.70Pace7:20.57
Do not remember if I ran this alone or with Benjamin - I think I ran this alone, and he went with Joseph and Jacob.
Leg 4:Distance3.400Time29:21.10Pace8:37.97
With William.
Leg 5:Distance0.520Time4:48.60Pace9:15.00
With Matthew.

Camouflage Crocs 2 Miles: 13.96

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

Thu, May 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.70	1.50	0.00	0.00	11.20

Fast Running Friend Workout - 2017-05-18 08:02:29
Workout Totals: Distance11.200Time1:28:26.80Pace7:53.82
Back in 2003-2004 I served some jail time... Well not really. I was called to serve as a branch clerk in the Slate Canyon Juvenile Detention Center in our church. This gave me a chance to spend some time with the youth in detention and learn some things I would not have learned otherwise. I tried to get the youth to run - not from the facility, but on the premises, and had a moderate measure of success. One of the youth there by the name of Randy enjoyed running quite a bit and was good at it. After the media-covered Benjamin's Crocs appearance at the Mini Indy 500 Randy remembered me and reached out. He has been running for the last 4 years and has finished a marathon (Utah Valley last year) in 3:30 with the opening split of 1:28 for the first half followed by some GI issues afterwards. I invited him to join us for a run. He ran 8 miles with me and Benjamin today with Jacob joining us for the first 5. We did an evaluation 1.5 tempo down the canyon. We pulled him at 6:00 pace - he held it quite well until 1 mile, then started faltering a bit, but then kicked and ended up with 8:56. Otherwise we had usual runs with usual distances.
Leg 1:Distance1.300Time11:00.30Pace8:27.92
With Jacob, Benjamin, and Randy.
Leg 2:Distance1.500Time8:56.10Pace5:57.40
Tempo with Jacob, Benjamin, and Randy.
Leg 3:Distance1.760Time14:50.90Pace8:26.19
To the house with the same crew.
Leg 4:Distance3.600Time29:42.90Pace8:15.25
Jacob did the first 0.5 with us, the rest just with Benjamin and Randy back to the car.
Leg 5:Distance2.000Time15:37.10Pace7:48.55
With Benjamin.
Leg 6:Distance1.040Time8:19.50Pace8:00.29
First lap (0.52) with Matthew, second alone - trying to sneak in a mini aerobic stimulus - I used to call those things "always on the run" miles.
Split 1:Distance0.520Time4:44.20Pace9:06.54 Cumilative:Distance0.520Time4:44.20Pace9:06.54
Split 2:Distance0.520Time3:35.30Pace6:54.04 Cumilative:Distance1.040Time8:19.50Pace8:00.29

Camouflage Crocs 2 Miles: 11.20

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

Fri, May 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.26	0.00	0.00	0.00	14.26

Fast Running Friend Workout - 2017-05-19 08:27:02
Workout Totals: Distance14.260Time1:50:58.10Pace7:46.91
Benjamin did 6 today - mini-taper for Ogden. Otherwise usual distances for everybody.
Leg 1:Distance2.040Time17:07.70Pace8:23.77
With Stephen.
Leg 2:Distance3.000Time24:01.90Pace8:00.63
I think this might have been with William.
Leg 3:Distance3.000Time23:56.20Pace7:58.73
Do not remember who this was with.
Leg 4:Distance5.000Time35:53.50Pace7:10.70
Alone.
Leg 5:Distance1.220Time9:58.80Pace8:10.82
At the park - first 0.52 with Matthew, the rest alone.
Split 1:Distance0.520Time4:42.20Pace9:02.69 Cumilative:Distance0.520Time4:42.20Pace9:02.69
Split 2:Distance0.700Time5:16.60Pace7:32.29 Cumilative:Distance1.220Time9:58.80Pace8:10.82

Camouflage Crocs 2 Miles: 14.26

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

Sat, May 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.49	0.00	3.12	0.00	12.61

Fast Running Friend Workout - 2017-05-20 06:23:25
Workout Totals: Distance12.610Time1:31:00.30Pace7:13.01
Today was a crazy day. Benjamin raced the Ogden Half. Official results 1:10:47, 2nd overall, but there is a story to go with it. The Standard Examineer should have told it (I did write them an e-mail), but since they did not I will tell it right here. Even though Benjamin gained some publicity after Mini Indy 500, the result really was not that great. You could argue the wind cost him a minute, or more generously a minute and a half, but even with that we get around 1:10:30 which is still a good minute off his record-eligible course PR. The blow up in the last 4 miles was not very encouraging. So something was clearing wrong, but what was it, and how do we fix it? My working theory was that he needed a better aerobic stimulus, which we tried. But he was leaving on a mission and it would be nice to have another data point before he left. Unfortunately the best race in terms of competition left before his departure was the Ogden Half. Ogden has a well-established reputation for not caring too much about how fast the winner runs. The slogan is - everyone is a winner as long as he pays $100+ entry fee :-) Elites cannot get a comp, prize money is only in the full, the half prize - ironically - this year was $150 towards a pair of shoes at Striders for the top three. But there was literally nothing else in the state and we were not going to go out of state given that his flight to the Madrid MTC was on Monday and he still needed to finish packing. We received the usual "Everyone is a winner" response from the race directors, so I eventually paid the odious fee. With Riley's help we found a place to stay in Huntsville. Incidentally Riley's friend Toby Johnhson was Benjamin's mission president's companion when they were both young missionaries around 20 years ago. I warmed up with Benjamin, then jogged to the mile marker 1 to watch. With the first mile in 5:50 fast time was out of the question, but it was out of the question to begin with. There was only one runner that could have helped with the fast time - Jason Holt, and that is usually not enough - you need a pack. After the first mile Benjamin sped up hitting 5:40 on the uphill, then something in the 5:25 range for the next 3. Around 5 he separated himself from Jason and started running solid sub-5:20 pace down the canyon. Everything went well up to 9 miles - 6 in 32:30, 9 in 48:17. Then something that we should have expected but unfortunately did not took place - the race got off from the highway to the trail, and the only escort available to the lead runners was a police car which can only drive on the road. Benjamin has many talents but course navigation is not one of them. So he took a wrong turn twice losing all of his lead. He regained contact with Jason and stayed with him until half mile to go with 1:04:50 split at 12. Around 1:08 into the race Benjamin made a move and dropped Jason again. Coming into the finish chute he had about 5 seconds. Then another accident occurred. There were two finish chutes. Of course Benjamin chose the wrong one. The race directors accommodated and stretched out the tape for him in the wrong chute. Then somebody yelled that Benjamin was in the wrong chute. He panicked and decided to correct the error by jumping over the dividing barrier. This did not go well - he is not a hurdler - especially after 13 miles of hard running. He sprained his ankle and dropped his glasses. While he was recovering from all of this Jason passed him in the correct chute and won the race by 3 seconds. We had a discussion afterwards about being more confident in yourself and not listening to stray advice with some references to 1 Nephi 8:28: "And after they had tasted of the fruit they were ashamed, because of those that were scoffing at them; and they fell away into forbidden paths and were lost." He took all of this in good spirits, his ankle recovered enough after a blessing and some treatment to run 10 miles Monday morning and make the flight to Madrid, and his glasses did not break. What I was happy about is that he closed strong. Jason ran the last 1.109 at 5:20 pace, Benjamin during the move had to have been quite a bit faster - probably 5:10 at least. He handled getting lost very well - did not allow the discouragement to overtake him. I discussed the matter with the race director afterwards. She was adamant about not admitting that they did anything wrong telling me that they had well marked signs and nothing like this has ever happened before. I did not question what she said then, but later discovered that Scott Keate got lost on the course a few years ago when he won the race adding a good quarter. Training-wise I did some jogging during the race, and then when we got home did some more distance in the park by our house with 3 1.04 tempo pickups. Usual distances for the kids.
Leg 1:Distance3.250Time27:36.40Pace8:29.66
Jogging around while Benjamin ran the race.
Split 1:Distance1.700Time12:54.50Pace7:35.59 Cumilative:Distance1.700Time12:54.50Pace7:35.59
Split 2:Distance0.000Time2:41.00Pace0:00.00 Cumilative:Distance1.700Time15:35.50Pace9:10.29
Split 3:Distance1.550Time12:00.90Pace7:45.10 Cumilative:Distance3.250Time27:36.40Pace8:29.66

Leg 2:Distance9.360Time1:03:23.90Pace6:46.40
In the park with 3x1.04 mile pickups.
Split 1:Distance0.520Time4:48.50Pace9:14.81 Cumilative:Distance0.520Time4:48.50Pace9:14.81
With Matthew.
Split 2:Distance1.040Time7:23.80Pace7:06.73 Cumilative:Distance1.560Time12:12.30Pace7:49.42
Split 3:Distance1.040Time6:05.40Pace5:51.35 Cumilative:Distance2.600Time18:17.70Pace7:02.19
Split 4:Distance1.560Time10:48.50Pace6:55.71 Cumilative:Distance4.160Time29:06.20Pace6:59.76
Split 5:Distance1.040Time6:01.10Pace5:47.21 Cumilative:Distance5.200Time35:07.30Pace6:45.25
Split 6:Distance1.040Time7:29.10Pace7:11.83 Cumilative:Distance6.240Time42:36.40Pace6:49.68
Split 7:Distance1.040Time5:59.50Pace5:45.67 Cumilative:Distance7.280Time48:35.90Pace6:40.54
Split 8:Distance2.080Time14:48.00Pace7:06.92 Cumilative:Distance9.360Time1:03:23.90Pace6:46.40

Camouflage Crocs 2 Miles: 12.61

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

Sun, May 21, 2017

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. Benjamin spoke in church for the last time before leaving for his mission. Then in the evening he was set apart as a full-time missionary.

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

Mon, May 22, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.84	0.00	0.16	0.00	2.00

Fast Running Friend Workout - 2017-05-22 08:16:10
Workout Totals: Distance10.192Time1:22:50.70Pace8:07.71
Last run together with Benjamin for 2 years. After a priesthood blessing and some treatment he was able to run 10 miles in spite of the the ankle sprain - the fallout of his finish chute mishap in Ogden. Then we dropped him off in the afternoon at the Salt Lake Airport on his way to the Madrid MTC. Usual distances for everybody.
Leg 1:Distance2.080Time18:10.70Pace8:44.38
With Benjamin, Matthew (part), Jacob (part), and Stephen.
Split 1:Distance0.520Time4:32.70Pace8:44.42 Cumilative:Distance0.520Time4:32.70Pace8:44.42
With Benjamin, Matthew, Stephen, and Jacob.
Split 2:Distance1.560Time13:38.00Pace8:44.36 Cumilative:Distance2.080Time18:10.70Pace8:44.38
With Benjamin and Stephen.

Leg 2:Distance7.952Time1:03:18.90Pace7:57.73
With Benjamin, and Jacob (part).
Split 1:Distance4.680Time37:08.30Pace7:56.13 Cumilative:Distance4.680Time37:08.30Pace7:56.13
With Benjamin and Jacob.
Split 2:Distance3.272Time26:10.60Pace8:00.01 Cumilative:Distance7.952Time1:03:18.90Pace7:57.73
With Benjamin.

Leg 3:Distance0.160Time1:21.10Pace8:26.87
Some extra distance.

Fast Running Friend Workout - 2017-05-22 21:17:47
Workout Totals: Distance2.000Time23:38.00Pace11:49.00

Leg 1:Distance2.000Time23:38.00Pace11:49.00
With Joseph late at night, pickup on the hill at the end.
Split 1:Distance1.845Time22:39.80Pace12:17.02 Cumilative:Distance1.845Time22:39.80Pace12:17.02
Split 2:Distance0.155Time0:58.20Pace6:15.48 Cumilative:Distance2.000Time23:38.00Pace11:49.00

Camouflage Crocs 2 Miles: 12.19

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

Tue, May 23, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.64	0.00	4.53	1.94	11.11

Fast Running Friend Workout - 2017-05-23 07:54:36
Workout Totals: Distance11.110Time1:15:17.80Pace6:46.64
The trail was closed for the most part due to flooding, so I did a random fartlek of sorts with quarters uphill into the wind, and tempo segments the other way. Then I rested a bit more and ran a 3.03 tempo to the house starting down the canyon and ending uphill at home. Kids ran their usual distances.
Leg 1:Distance10.070Time1:06:33.70Pace6:36.59
Fartlek.
Split 1:Distance1.640Time11:49.20Pace7:12.44 Cumilative:Distance1.640Time11:49.20Pace7:12.44
Split 2:Distance0.250Time1:28.90Pace5:55.60 Cumilative:Distance1.890Time13:18.10Pace7:02.28
Split 3:Distance0.062Time0:30.50Pace8:11.94 Cumilative:Distance1.952Time13:48.60Pace7:04.49
Split 4:Distance0.250Time1:32.10Pace6:08.40 Cumilative:Distance2.202Time15:20.70Pace6:58.12
Split 5:Distance0.125Time1:03.40Pace8:27.20 Cumilative:Distance2.327Time16:24.10Pace7:02.91
Split 6:Distance0.250Time1:27.40Pace5:49.60 Cumilative:Distance2.577Time17:51.50Pace6:55.79
Split 7:Distance0.125Time1:04.10Pace8:32.80 Cumilative:Distance2.702Time18:55.60Pace7:00.28
Split 8:Distance0.250Time1:26.80Pace5:47.20 Cumilative:Distance2.952Time20:22.40Pace6:54.09
Split 9:Distance0.125Time1:06.40Pace8:51.20 Cumilative:Distance3.077Time21:28.80Pace6:58.85
Split 10:Distance0.188Time1:08.20Pace6:02.77 Cumilative:Distance3.265Time22:37.00Pace6:55.62
Split 11:Distance0.125Time1:08.30Pace9:06.40 Cumilative:Distance3.390Time23:45.30Pace7:00.44
Split 12:Distance1.500Time8:29.10Pace5:39.40 Cumilative:Distance4.890Time32:14.40Pace6:35.58
Split 13:Distance0.250Time2:21.10Pace9:24.40 Cumilative:Distance5.140Time34:35.50Pace6:43.79
Split 14:Distance0.250Time1:28.40Pace5:53.60 Cumilative:Distance5.390Time36:03.90Pace6:41.47
Split 15:Distance0.125Time1:10.60Pace9:24.80 Cumilative:Distance5.515Time37:14.50Pace6:45.17
Split 16:Distance0.250Time1:29.60Pace5:58.40 Cumilative:Distance5.765Time38:44.10Pace6:43.14
Split 17:Distance0.125Time1:09.40Pace9:15.20 Cumilative:Distance5.890Time39:53.50Pace6:46.37
Split 18:Distance0.250Time1:27.70Pace5:50.80 Cumilative:Distance6.140Time41:21.20Pace6:44.10
Split 19:Distance0.900Time7:25.00Pace8:14.44 Cumilative:Distance7.040Time48:46.20Pace6:55.65
Split 20:Distance3.030Time17:47.50Pace5:52.31 Cumilative:Distance10.070Time1:06:33.70Pace6:36.59

Leg 2:Distance1.040Time8:44.10Pace8:23.94
With Matthew the first 0.52, the rest alone.
Split 1:Distance0.520Time4:56.30Pace9:29.81 Cumilative:Distance0.520Time4:56.30Pace9:29.81
Split 2:Distance0.520Time3:47.80Pace7:18.08 Cumilative:Distance1.040Time8:44.10Pace8:23.94

Camouflage Crocs 2 Miles: 11.11

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

Wed, May 24, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.51	0.00	0.00	0.00	11.51

Fast Running Friend Workout - 2017-05-24 08:16:26
Workout Totals: Distance11.507Time1:26:17.20Pace7:29.92
Today was a day of failed time trials. The weather was good, unfortunately the fitness was lacking. Jacob had a sore throat, just jogged. Stephen was on pace for a record with 400 to go, but then mentally lost it and finished 5 seconds slower. Joseph went through the first lap in 81, then ran 87 and could not speed up. I stopped him at 1200. William ran the 800 - opened with 88, then slowed down to 92. I wonder if everybody was sad about Benjamin being gone - whatever the reason, this is just odd - usually out of three at least one has a good day. Kids otherwise ran usual distances, except Jacob did only 3 miles I think.
Leg 1:Distance0.187Time1:49.20Pace9:43.96
Warm-up.
Leg 2:Distance1.000Time7:28.80Pace7:28.80
Stephen's mile time trial.
Leg 3:Distance0.496Time3:00.40Pace6:03.71
William's 800 time trial.
Leg 4:Distance0.744Time4:14.10Pace5:41.53
Joseph's time trial - stopped him early.
Leg 5:Distance1.000Time8:15.70Pace8:15.70
This may have been with Joseph and William.
Leg 6:Distance2.040Time16:17.00Pace7:58.92
Do not remember who this was with.
Leg 7:Distance1.000Time8:19.30Pace8:19.30
Also do not remember much about this one.
Leg 8:Distance4.000Time28:47.70Pace7:11.93
Alone.
Leg 9:Distance1.040Time8:05.00Pace7:46.35
First 0.52 with Matthew in the park, the rest alone.
Split 1:Distance0.520Time4:26.70Pace8:32.88 Cumilative:Distance0.520Time4:26.70Pace8:32.88
Split 2:Distance0.520Time3:38.30Pace6:59.81 Cumilative:Distance1.040Time8:05.00Pace7:46.35

Camouflage Crocs 2 Miles: 11.51

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

Thu, May 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.29	2.00	0.00	1.00	11.29

Fast Running Friend Workout - 2017-05-25 08:02:12
Workout Totals: Distance11.294Time1:26:54.50Pace7:41.71
Paced Randy through 2 miles down the canyon in 11:58. He had some problems with allergies after the first mile in 5:53, so we had to stop. But once he recovered he was able to run a decent pace again. After the tempo, we ran to our house, picked up Joseph, Jacob, and William, and ran to the car. I added a bit more distance after that with two 0.5 pick-ups - one uphill in 2:53, and then the same stretch on the way back downhill in 2:40. Felt strong on those. Usual distances for all of the kids.
Leg 1:Distance1.250Time10:39.90Pace8:31.92
Warm-up with Randy.
Leg 2:Distance2.000Time11:58.90Pace5:59.45
Tempo down the canyon.
Leg 3:Distance2.280Time19:10.90Pace8:24.78
To the house.
Leg 4:Distance3.100Time25:47.40Pace8:19.16
With Jacob, William, and Joseph.
Leg 5:Distance1.624Time10:34.20Pace6:30.52
Extra distances with two pickups.
Split 1:Distance0.187Time1:18.70Pace7:00.86 Cumilative:Distance0.187Time1:18.70Pace7:00.86
Split 2:Distance0.500Time2:53.80Pace5:47.60 Cumilative:Distance0.687Time4:12.50Pace6:07.54
Split 3:Distance0.250Time2:16.00Pace9:04.00 Cumilative:Distance0.937Time6:28.50Pace6:54.62
Split 4:Distance0.500Time2:40.80Pace5:21.60 Cumilative:Distance1.437Time9:09.30Pace6:22.25
Split 5:Distance0.187Time1:24.90Pace7:34.01 Cumilative:Distance1.624Time10:34.20Pace6:30.52

Leg 6:Distance1.040Time8:43.20Pace8:23.08
0.52 with Matthew and then the same distance one more time alone.
Split 1:Distance0.520Time4:45.20Pace9:08.46 Cumilative:Distance0.520Time4:45.20Pace9:08.46
Split 2:Distance0.520Time3:58.00Pace7:37.69 Cumilative:Distance1.040Time8:43.20Pace8:23.08

Camouflage Crocs 2 Miles: 11.29

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

Fri, May 26, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.23	1.00	0.00	1.00	11.23

Fast Running Friend Workout - 2017-05-26 08:43:21
Workout Totals: Distance11.227Time1:22:00.40Pace7:18.26
Mile time trials today. Stephen and William got PRs. Stephen ran 7:17.7, William got 6:16.1. William's splits were 92, 96, 92, 93. Do not remember Stephen's splits exactly, but he was fairly even and had a strong kick. Joseph ran 5:35.6, which is an improvement over Wednesday, but still off his PR of 5:30. Joseph's splits were 82,85,83,83. Jacob apparently was still not 100% over his cold - he started struggling in the second lap and I told him to stop after 800. Part of Joseph's problem was the slow second lap, but judging by his lack of a strong kick he did not really have sub-5:30 in him today. I set up a different incentive structure for the kids today. Make it to 800 on pace - $1, 900 - $2, 1000 - $3, 1100 - $5, 1200 - $7, then $3 for every additional 100 meters. "On pace" means responding to invitations to give me a low five. If you are declared off pace, you stop right there to prevent sandbagging - to communicate the idea that I really want to know how far you are physically capable of going at the target pace. I gave Joseph a break because he has been struggling recently, and all I was requiring of him is run faster than Jacob's PR of 5:38. But otherwise I was pacing them at their PR pace. This worked particularly well for William and Stephen. But it did not work for Jacob - part of the problem was that he was still recovering from the cold, but there was something else involved, some mental issue. He can run 100 in 14.9, 400 in 69.8, and 1000 in 3:18, but I cannot trick him into going through 800 in as slow as 2:45 in the mile even if he knows he does not have to finish and I even will not let him finish. Will have to figure something out. Jenny did a mile pickup at the end of her run uphill in 6:45 - I paced her. I also ran a little bit with Julia. The results today gave me some food for thought. I am going to try having Joseph, Jacob, and William always run the last quarter of their run fast to teach them that they can run fast when tired. Hopefully this would not be too much of a training stress.
Leg 1:Distance0.187Time1:50.10Pace9:48.77
Warm-up.
Leg 2:Distance1.000Time7:17.70Pace7:17.70
Stephen's mile.
Leg 3:Distance1.000Time6:16.10Pace6:16.10
William's mile.
Leg 4:Distance1.000Time5:35.60Pace5:35.60
Joseph's mile.
Leg 5:Distance3.100Time24:19.40Pace7:50.77
Part with Joseph and Jacob, part alone, part with Jenny.
Split 1:Distance2.100Time17:34.00Pace8:21.90 Cumilative:Distance2.100Time17:34.00Pace8:21.90
Split 2:Distance1.000Time6:45.40Pace6:45.40 Cumilative:Distance3.100Time24:19.40Pace7:50.77

Leg 6:Distance0.900Time6:53.80Pace7:39.78
Part with Julia.
Leg 7:Distance3.000Time21:38.60Pace7:12.87
Alone.
Leg 8:Distance1.040Time8:09.10Pace7:50.29
Part with Matthew, part alone.
Split 1:Distance0.520Time4:27.30Pace8:34.04 Cumilative:Distance0.520Time4:27.30Pace8:34.04
Split 2:Distance0.520Time3:41.80Pace7:06.54 Cumilative:Distance1.040Time8:09.10Pace7:50.29

Camouflage Crocs 2 Miles: 11.23

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

Sat, May 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.54	0.25	6.00	0.25	21.04

Fast Running Friend Workout - 2017-05-27 08:32:35
Workout Totals: Distance21.040Time2:40:11.60Pace7:36.83
Decided to do something different with the kids. Do normal runs, but last quarter always fast - most days unless they are really tired or tapering for a race. What fast means is to a great extent up to them - can be 800 race pace or faster or just 3000 race pace if not feeling too snappy. So William ran 93, Jacob 77, Joseph 76. Usual Saturday distances. After running with the kids I did a 6 mile tempo in the canyon 3 uphill and 3 downhill in 36:13 (6:11, 6:17, 6:17, 5:52, 5:52, 5:44). Felt better than I expected that far into the long run and on that terrain. Total of 21 for me, including the evening jog with Matthew + another lap around the park.
Leg 1:Distance3.000Time26:09.10Pace8:43.03
With Stephen and William.
Leg 2:Distance1.000Time7:41.70Pace7:41.70
With William.
Split 1:Distance0.750Time6:08.20Pace8:10.93 Cumilative:Distance0.750Time6:08.20Pace8:10.93
Split 2:Distance0.250Time1:33.50Pace6:14.00 Cumilative:Distance1.000Time7:41.70Pace7:41.70

Leg 3:Distance5.000Time39:13.40Pace7:50.68
With Joseph and Jacob.
Split 1:Distance4.750Time37:56.00Pace7:59.16 Cumilative:Distance4.750Time37:56.00Pace7:59.16
Split 2:Distance0.250Time1:17.40Pace5:09.60 Cumilative:Distance5.000Time39:13.40Pace7:50.68

Leg 4:Distance2.280Time17:38.10Pace7:44.08
To the canyon.
Leg 5:Distance6.000Time36:13.20Pace6:02.20
Tempo run.
Split 1:Distance3.000Time18:45.20Pace6:15.07 Cumilative:Distance3.000Time18:45.20Pace6:15.07
Split 2:Distance3.000Time17:28.00Pace5:49.33 Cumilative:Distance6.000Time36:13.20Pace6:02.20

Leg 6:Distance2.720Time24:35.00Pace9:02.28
Back to the house with a little addition.
Leg 7:Distance1.040Time8:41.10Pace8:21.06
One lap with Matthew, one alone.
Split 1:Distance0.520Time4:43.70Pace9:05.58 Cumilative:Distance0.520Time4:43.70Pace9:05.58
Split 2:Distance0.520Time3:57.40Pace7:36.54 Cumilative:Distance1.040Time8:41.10Pace8:21.06

Camouflage Crocs 2 Miles: 21.04

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

Sun, May 28, 2017

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 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.74	0.00	0.25	0.25	11.24

Fast Running Friend Workout - 2017-05-29 08:18:23
Workout Totals: Distance11.240Time1:30:20.60Pace8:02.26
Chad joined us today. 10+1 total. Did some pickups for 0.25. 84 with William, 75 with Jacob (Joseph was around 74). Usual distances for the kids.
Leg 1:Distance2.040Time17:19.80Pace8:29.71
With Stephen, William, and Chad.
Leg 2:Distance1.000Time7:34.40Pace7:34.40
With William and Chad.
Split 1:Distance0.750Time6:10.40Pace8:13.87 Cumilative:Distance0.750Time6:10.40Pace8:13.87
Split 2:Distance0.250Time1:24.00Pace5:36.00 Cumilative:Distance1.000Time7:34.40Pace7:34.40

Leg 3:Distance4.000Time31:25.40Pace7:51.35
With Joseph, Jacob, and Chad.
Split 1:Distance3.750Time30:09.70Pace8:02.59 Cumilative:Distance3.750Time30:09.70Pace8:02.59
Split 2:Distance0.250Time1:15.70Pace5:02.80 Cumilative:Distance4.000Time31:25.40Pace7:51.35

Leg 4:Distance3.000Time23:37.60Pace7:52.53
With Chad.
Split 1:Distance0.750Time5:59.90Pace7:59.87 Cumilative:Distance0.750Time5:59.90Pace7:59.87
Split 2:Distance0.750Time5:52.40Pace7:49.87 Cumilative:Distance1.500Time11:52.30Pace7:54.87
Split 3:Distance1.500Time11:45.30Pace7:50.20 Cumilative:Distance3.000Time23:37.60Pace7:52.53

Leg 5:Distance1.200Time10:23.40Pace8:39.50
Part with Matthew, part alone in the park.
Split 1:Distance0.680Time6:40.40Pace9:48.82 Cumilative:Distance0.680Time6:40.40Pace9:48.82
Split 2:Distance0.520Time3:43.00Pace7:08.85 Cumilative:Distance1.200Time10:23.40Pace8:39.50

Camouflage Crocs 2 Miles: 11.24

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

Tue, May 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.08	0.00	0.00	1.86	13.94

Fast Running Friend Workout - 2017-05-30 07:27:19
Workout Totals: Distance13.944Time1:47:25.20Pace7:42.22
Ran 10 in the morning, Joseph, Jacob, Julia, and Jenny did 3, William 2, Stephen 1. Then went to the track meet in the evening. Myself, Jenny, Julia, Joseph, Jacob ran 3000. William and Stephen did the 800. It was very hot - around 90F. All of the 3000 runners struggled - some more than others. Official times: 3000 Myself 10:41.83 Joseph 11:10.71 - altitude PR Jacob 11:22.66 Jenny 12:08.91 - altitude PR Julia 13:18.04 800: William 2:54.36 PR - official as well as time trial Stephen 3:23.19 I was not running it with super fresh legs having run 10 earlier in the morning, but I was fading a lot. Splits were 81,82,83,85,88, then last 1 K in 3:42, vs Joseph's 3:40. Some of it I can blame on the weather, but Joseph was able to hold the pace better than I did - 6:01 for the first 1600 vs 5:31 for me, and then he was 1 second faster than me over the last 1400. Jacob was 6:01 with Joseph at 1600 as well, he did slow down after that, but much less than I did. It did not feel like I was out of breath the same way as in the 3200 meter race two weeks ago but the legs just refused to move. So maybe it was the effects of the glycogen dump on Saturday. William ran a great race splitting 84/90 - almost perfect. Stephen was not quite on top of things - never really got going - 1:39/1:44. Of everybody I think I am most impressed by Joseph's race - negative split in 90F. Jenny also held things together quite well - I was not expecting her to run anywhere close to 12:00 at altitude and in the heat. Julia struggled, need to figure out how to help her.
Leg 1:Distance10.000Time1:13:42.40Pace7:22.24
Alone.
Leg 2:Distance1.100Time8:41.60Pace7:54.18
Warm-up.
Leg 3:Distance1.864Time13:17.90Pace7:08.06
3000 - ran myself, timed everybody else.
Split 1:Distance1.864Time10:41.50Pace5:44.15 Cumilative:Distance1.864Time10:41.50Pace5:44.15
My time.
Split 2:Distance0.000Time0:29.00Pace0:00.00 Cumilative:Distance1.864Time11:10.50Pace5:59.71
Joseph
Split 3:Distance0.000Time0:12.00Pace0:00.00 Cumilative:Distance1.864Time11:22.50Pace6:06.15
Jacob.
Split 4:Distance0.000Time0:46.20Pace0:00.00 Cumilative:Distance1.864Time12:08.70Pace6:30.93
Jenny.
Split 5:Distance0.000Time1:09.20Pace0:00.00 Cumilative:Distance1.864Time13:17.90Pace7:08.06
Julia.

Leg 4:Distance0.000Time3:23.00Pace0:00.00
800 - William and Stephen.
Split 1:Distance0.000Time2:54.20Pace0:00.00 Cumilative:Distance0.000Time2:54.20Pace0:00.00
William.
Split 2:Distance0.000Time0:28.80Pace0:00.00 Cumilative:Distance0.000Time3:23.00Pace0:00.00
Stephen.

Leg 5:Distance0.460Time3:38.50Pace7:55.00
Cool-down.
Leg 6:Distance0.520Time4:41.80Pace9:01.92
With Matthew.

Camouflage Crocs 2 Miles: 13.94

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

Wed, May 31, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.94	0.00	2.00	0.50	11.44

Fast Running Friend Workout - 2017-05-31 08:15:25
Workout Totals: Distance11.440Time1:28:57.50Pace7:46.56
More or less usual day but decided to try an experiment. I realized that it is hard for me to get in traditional good quality workouts while properly training with the kids. So instead, I though, I could just spread all of the fast running that I would do in one day over several days. This might have its advantages as I can monitor the minor changes in diet and sleep, as well as the training itself but how I feel during my mini tempo or interval on a daily basis. I have tried this idea before with a decent result - 2:33:23 in UVM in 2011 (age 38), but then for some reason did not stick with it. Some modifications to that routine should be that I should not feel obligated to do a mini-tempo if I am feeling strongly I need a break. And I should also not overanalyze the results as some days are just not good days either due to the weather or the fatigue. In any case, I first ran with William, and Stephen, then dropped off Stephen and ran 1 more mile with William with the last quarter in 80. Then I did a 2 mile tempo on our hilly out-and-back neighborhood course in 11:38. The first 0.5 was uphill, then 180 turn and 1 mile downhill, and last 0.5 uphill. Do not remember the exact breakdown, but it was around 5:40 average for the downhill, and a little under 6:00 for the uphill. Then I ran 4 with Joseph and Jacob with the last 0.25 in 73.4 (Joseph). Jacob finished in 75.5. This did not feel too hard even after the tempo. So there is still some kind of endurance problem - probably glycogen. Usual distances for everybody.
Leg 1:Distance2.040Time17:58.70Pace8:48.77
With William and Stephen.
Leg 2:Distance1.000Time7:31.40Pace7:31.40
With William - last 0.25 fast.
Split 1:Distance0.750Time6:11.10Pace8:14.80 Cumilative:Distance0.750Time6:11.10Pace8:14.80
Split 2:Distance0.250Time1:20.30Pace5:21.20 Cumilative:Distance1.000Time7:31.40Pace7:31.40

Leg 3:Distance2.000Time11:38.10Pace5:49.05
Tempo
Leg 4:Distance4.010Time31:57.80Pace7:58.25
With Joseph and Jacob - pickup in the last 0.25.
Split 1:Distance3.760Time30:42.50Pace8:10.03 Cumilative:Distance3.760Time30:42.50Pace8:10.03
Split 2:Distance0.250Time1:13.40Pace4:53.60 Cumilative:Distance4.010Time31:55.90Pace7:57.78
Split 3:Distance0.000Time0:01.90Pace0:00.00 Cumilative:Distance4.010Time31:57.80Pace7:58.25

Leg 5:Distance1.350Time10:55.50Pace8:05.56
With Julia - pickup in the last 0.25.
Split 1:Distance1.100Time9:15.50Pace8:25.00 Cumilative:Distance1.100Time9:15.50Pace8:25.00
Split 2:Distance0.250Time1:40.00Pace6:40.00 Cumilative:Distance1.350Time10:55.50Pace8:05.56

Leg 6:Distance1.040Time8:56.00Pace8:35.38
In the park, one lap with Matthew, one alone.
Split 1:Distance0.520Time4:58.00Pace9:33.08 Cumilative:Distance0.520Time4:58.00Pace9:33.08
Split 2:Distance0.520Time3:58.00Pace7:37.69 Cumilative:Distance1.040Time8:56.00Pace8:35.38

Camouflage Crocs 2 Miles: 11.44

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

Thu, Jun 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.62	0.00	0.12	0.37	10.11

Fast Running Friend Workout - 2017-06-01 09:08:45
Workout Totals: Distance10.116Time1:17:08.20Pace7:37.51
Did 200 time trials on the track with the kids today. Joseph ran 31.7, Jacob 32.1, William 36.8, Stephen 42.6. Matthew set a record in 400 breaking 2:00 for the first time without holding the hand - 1:54.5. His splits were 24,28,32,30. He overcame the severe crash in the second half and maintained a decent pace. I did a total of a little over 10, more or less usual distances for the kids.
Leg 1:Distance0.248Time2:07.40Pace8:33.71
400 - with Matthew - first try.
Leg 2:Distance0.500Time4:49.90Pace9:39.80
Jogged a bit more to warm up.
Leg 3:Distance0.124Time0:32.50Pace4:22.10
Joseph and Jacob - 200.
Split 1:Distance0.124Time0:31.70Pace4:15.65 Cumilative:Distance0.124Time0:31.70Pace4:15.65
Joseph
Split 2:Distance0.000Time0:00.80Pace0:00.00 Cumilative:Distance0.124Time0:32.50Pace4:22.10
Jacob.

Leg 4:Distance0.124Time0:36.80Pace4:56.77
William - 200.
Leg 5:Distance0.124Time0:42.60Pace5:43.55
Stephen - 200.
Leg 6:Distance0.248Time1:54.50Pace7:41.69
Matthew 400 - second try.
Leg 7:Distance0.124Time0:32.10Pace4:18.87
Joseph and Jacob - 200.
Leg 8:Distance0.124Time0:42.70Pace5:44.35
Stephen - 200, second try.
Leg 9:Distance1.000Time9:15.80Pace9:15.80
More distance on the track.
Leg 10:Distance1.000Time8:07.60Pace8:07.60
Do not remember who this was with, probably Joseph and Jacob.
Leg 11:Distance6.500Time47:46.30Pace7:20.97
Alone.

Camouflage Crocs 2 Miles: 10.12

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

Fri, Jun 02, 2017

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

Fast Running Friend Workout - 2017-06-02 08:16:22
Workout Totals: Distance12.115Time1:34:49.10Pace7:49.59
Did a track workout with Julia (Jacob helped a little bit) - 2000 in 8:34, then 1000 in 3:59, and 600 in 2:22. She was struggling today but completed the workout. Then ran a 2 mile tempo on the ward course (out and back, hills) in 11:32. Usual distances for everybody today.
Leg 1:Distance2.040Time17:37.60Pace8:38.43
With Stephen and William.
Leg 2:Distance1.000Time7:39.40Pace7:39.40
With William - I think.
Leg 3:Distance0.900Time7:49.50Pace8:41.67
To the track with Julia and Jacob.
Leg 4:Distance1.242Time8:34.10Pace6:53.93
2000 on the track with Julia and Jacob.
Leg 5:Distance0.000Time0:01.90Pace0:00.00
False start.
Leg 6:Distance0.622Time3:59.20Pace6:24.57
1000 on the track with Julia.
Leg 7:Distance0.124Time1:24.30Pace11:19.84
Recovery.
Leg 8:Distance0.373Time2:22.50Pace6:22.04
600 on the track with Julia.
Leg 9:Distance1.050Time9:44.80Pace9:16.95
Back to the house.
Leg 10:Distance0.500Time3:58.50Pace7:57.00
Jog to the start of the 2 mile tempo course.
Leg 11:Distance2.000Time11:32.50Pace5:46.25
2 mile tempo on the ward course .
Leg 12:Distance0.500Time4:10.80Pace8:21.60
Cool-down.
Leg 13:Distance0.624Time4:59.40Pace7:59.81
To the park alone.
Leg 14:Distance0.520Time4:43.30Pace9:04.81
With Matthew at the park.
Leg 15:Distance0.620Time6:11.30Pace9:58.87
Back to the house with Matthew.

Camouflage Crocs 2 Miles: 12.12

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

Sat, Jun 03, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.71	0.00	4.00	0.00	16.71

Fast Running Friend Workout - 2017-06-03 07:44:09
Workout Totals: Distance16.709Time2:13:35.90Pace7:59.74
Did 2x2 down the canyon today in the middle of 12, and then for the last repeat of sorts ran 1500 on the track in the USATF meet. It went better than I expected. I was hoping for about 11:20 for the two mile intervals, but was able to do 11:06/11:01. Then I was able to run 4:59.07 in the 1500. Our boys ran as well: Joseph 5:08.67 official track PR, though he split faster in 1 mile time trial Jacob 5:18.69 William 5:51.84 PR Stephen 6:36.72 PR and much better quality than his 7:17 mile - this one is worth 7:08. Perfect splits too - 1:46,1:46,1:47, and 1:16 (1:42 pace) for the last 300. Then we ran a cool-down with Evan Coon, a 13-year-old boy that outkicked me by a second in the last 100. Jayden Fitzgarrald won the heat with 4:53.
Leg 1:Distance4.030Time30:30.70Pace7:34.27
Warm-up.
Leg 2:Distance2.000Time11:06.00Pace5:33.00
First interval.
Leg 3:Distance2.000Time16:00.60Pace8:00.30
Recovery.
Leg 4:Distance2.000Time11:01.50Pace5:30.75
Second interval.
Leg 5:Distance2.030Time15:35.50Pace7:40.84
Back to the house.
Leg 6:Distance0.298Time2:22.80Pace7:59.19
Warm-up for 1500.
Leg 7:Distance0.000Time6:38.50Pace0:00.00
Timed William and Stephen (a bit off).
Split 1:Distance0.000Time5:53.20Pace0:00.00 Cumilative:Distance0.000Time5:53.20Pace0:00.00
Split 2:Distance0.000Time0:45.30Pace0:00.00 Cumilative:Distance0.000Time6:38.50Pace0:00.00

Leg 8:Distance0.000Time5:18.90Pace0:00.00
Timed Joseph and Jacob - a bit off as well.
Split 1:Distance0.000Time5:09.60Pace0:00.00 Cumilative:Distance0.000Time5:09.60Pace0:00.00
Split 2:Distance0.000Time0:09.30Pace0:00.00 Cumilative:Distance0.000Time5:18.90Pace0:00.00

Leg 9:Distance0.931Time4:58.90Pace5:21.05
1500 race. Splits 76, 82, 80, and about the same pace to the finish.
Leg 10:Distance2.900Time25:20.50Pace8:44.31
Cool-down.
Leg 11:Distance0.520Time4:42.00Pace9:02.31
With Matthew.

Camouflage Crocs 2 Miles: 16.71

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

Sun, Jun 04, 2017

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 05, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.02	0.00	2.25	0.25	10.52

Fast Running Friend Workout - 2017-06-05 08:14:10
Workout Totals: Distance10.520Time1:17:55.70Pace7:24.46
Paced Julia through a workout - 2 miles in a fartlek on the hilly ward course, then 1 more mile down on that same course. Paced Stephen on that same course - he got 15:35.9 in spite of the fall at the end. Very even splits, nothing slower than 2:04 which was on the worst part of the course. Then finished the run with Joseph, Jacob, and William - they did their usual 0.25 pickups at the end, except this time Joseph and Jacob joined William for his. Then ran that same course myself. It was tough - I think the 20 mile run on Saturday + fast Sunday gave me a good glycogen dump. I barely broke 12:00. Jenny did 6, I think, with a tempo pickup at the end.
Leg 1:Distance0.500Time4:23.10Pace8:46.20
Warm-up.
Leg 2:Distance2.000Time14:27.50Pace7:13.75
Pace Julia through a 2 mile fartlek on the hills.
Leg 3:Distance1.000Time7:04.40Pace7:04.40
Paced Julia for a mostly downhill mile.
Leg 4:Distance0.500Time5:07.10Pace10:14.20
Cool-down with Julia.
Leg 5:Distance2.000Time15:35.90Pace7:47.95
Paced Stephen with Joseph, Jacob, and William helping.
Leg 6:Distance1.000Time7:32.70Pace7:32.70
With William, Joseph, and Jacob - 0.25 pickup at the end.
Split 1:Distance0.750Time6:03.60Pace8:04.80 Cumilative:Distance0.750Time6:03.60Pace8:04.80
Split 2:Distance0.250Time1:29.10Pace5:56.40 Cumilative:Distance1.000Time7:32.70Pace7:32.70

Leg 7:Distance1.000Time7:19.50Pace7:19.50
With Joseph and Jacob, 0.25 fast at the end.
Split 1:Distance0.750Time5:58.10Pace7:57.47 Cumilative:Distance0.750Time5:58.10Pace7:57.47
Split 2:Distance0.250Time1:21.40Pace5:25.60 Cumilative:Distance1.000Time7:19.50Pace7:19.50

Leg 8:Distance2.000Time11:57.30Pace5:58.65
2 mile tempo on the ward course - hills.
Leg 9:Distance0.520Time4:28.20Pace8:35.77
With Matthew.

Camouflage Crocs 2 Miles: 10.52

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

Tue, Jun 06, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.04	0.00	2.00	0.00	11.04

Fast Running Friend Workout - 2017-06-06 08:08:00
Workout Totals: Distance11.040Time1:22:08.80Pace7:26.45
Paced Sarah through her 2 mile tempo in 16:05, then ran back and ran that same course myself in 11:01. Sarah lost a few seconds on trying to avoid a collision with a biker. Usual distances for the kids. I felt sluggish at the start of my tempo, but was able to find a rhythm. Much better than yesterday.
Leg 1:Distance0.970Time8:25.30Pace8:40.93
Warm-up - part with Sarah.
Leg 2:Distance2.000Time16:05.10Pace8:02.55
Paced Sarah through 2 miles down the canyon.
Leg 3:Distance2.000Time15:37.50Pace7:48.75
Back on the same stretch - easy pace.
Leg 4:Distance2.000Time11:01.50Pace5:30.75
Tempo down the same stretch.
Leg 5:Distance3.030Time22:51.20Pace7:32.54
Cool-down back to the car.
Leg 6:Distance1.040Time8:08.20Pace7:49.42
At the park.
Split 1:Distance0.520Time4:35.30Pace8:49.42 Cumilative:Distance0.520Time4:35.30Pace8:49.42
With Matthew.
Split 2:Distance0.520Time3:32.90Pace6:49.42 Cumilative:Distance1.040Time8:08.20Pace7:49.42
Alone.

Camouflage Crocs 2 Miles: 11.04

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

Wed, Jun 07, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.89	0.00	0.50	0.75	11.14

Fast Running Friend Workout - 2017-06-07 08:29:28
Workout Totals: Distance11.140Time1:25:57.40Pace7:42.96
Usual runs with the kids with pickups for 0.25 with Joseph, Jacob, William, and Julia. Usual runs for everybody. Did 0.5 pickup uphill at the end in 2:53.
Leg 1:Distance2.040Time17:35.20Pace8:37.25
With William and Stephen.
Leg 2:Distance1.000Time7:51.90Pace7:51.90
With William - 0.25 pickup.
Split 1:Distance0.750Time6:23.10Pace8:30.80 Cumilative:Distance0.750Time6:23.10Pace8:30.80
Split 2:Distance0.250Time1:28.80Pace5:55.20 Cumilative:Distance1.000Time7:51.90Pace7:51.90

Leg 3:Distance0.570Time3:54.80Pace6:51.93
Met Julia and ran a fast 0.25 with her.
Split 1:Distance0.320Time2:28.30Pace7:43.44 Cumilative:Distance0.320Time2:28.30Pace7:43.44
Split 2:Distance0.250Time1:26.50Pace5:46.00 Cumilative:Distance0.570Time3:54.80Pace6:51.93

Leg 4:Distance4.000Time31:08.30Pace7:47.08
With Joseph and Jacob - fast 0.25 at the end.
Split 1:Distance3.750Time29:47.90Pace7:56.77 Cumilative:Distance3.750Time29:47.90Pace7:56.77
Split 2:Distance0.250Time1:20.40Pace5:21.60 Cumilative:Distance4.000Time31:08.30Pace7:47.08

Leg 5:Distance3.010Time20:46.30Pace6:54.05
Alone - pickup for 0.5 uphill.
Split 1:Distance2.510Time17:52.60Pace7:07.33 Cumilative:Distance2.510Time17:52.60Pace7:07.33
Split 2:Distance0.500Time2:53.70Pace5:47.40 Cumilative:Distance3.010Time20:46.30Pace6:54.05

Leg 6:Distance0.520Time4:40.90Pace9:00.19
With Matthew at the park.

Camouflage Crocs 2 Miles: 11.14

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

Thu, Jun 08, 2017

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 - 2017-06-08 08:28:18
Workout Totals: Distance10.560Time1:25:17.60Pace8:04.62
Drove with Jenny to the airport early in the morning and picked up Polina Carlson. Hyrum asked us if she could stay with us for the UVM Half. She will be here until Tuesday. Usual runs, usual distances for the kids, easy pace.
Leg 1:Distance2.040Time17:32.00Pace8:35.69
With William and Stephen - I think.
Leg 2:Distance1.000Time8:13.70Pace8:13.70
Do not remember - I think this was with William.
Leg 3:Distance4.000Time32:54.60Pace8:13.65
With Joseph and Jacob.
Leg 4:Distance3.000Time21:50.50Pace7:16.83
Alone.
Leg 5:Distance0.520Time4:46.80Pace9:11.54
With Matthew.

Camouflage Crocs 2 Miles: 10.56

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

Fri, Jun 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.92	0.00	0.00	0.00	7.92

Fast Running Friend Workout - 2017-06-09 08:03:22
Workout Totals: Distance7.920Time1:27:57.40Pace11:06.34
A bit of a taper for the UV Half tomorrow. Paced Sarah through 2 miles down the canyon in 15:55 - her first time under 16:00 in this workout. Then spoke at the expo, then drove the kids to the USATF Utah track championship. The conditions were the worst I have ever seen - Corner Canyon track is very windy - we were getting 20 mph, and the starting time of 5 pm made it so the race was run in 98F. I told the kids the goal was to finish (in one piece) :-) They did: Joseph 11:51 Jacob 12:10 Jenny 12:51 Julia 13:58 Joseph won 11-12 competitively, Jenny and Julia won their divisions via absence of competitors. I wonder if you are the only entrant and you DNF if you would still be considered a winner :-) On the positive side of things, the winners got cool USATF Champion shirts.
Leg 1:Distance1.000Time9:22.40Pace9:22.40
Warm-up with Sarah.
Leg 2:Distance2.000Time15:55.60Pace7:57.80
Paced Sarah through a 2 mile tempo down the canyon.
Leg 3:Distance4.400Time31:41.50Pace7:12.16
More distance afterwards.
Leg 4:Distance0.000Time13:59.00Pace0:00.00
Timed Jenny and Julia - 3000.
Split 1:Distance0.000Time12:53.70Pace0:00.00 Cumilative:Distance0.000Time12:53.70Pace0:00.00
Split 2:Distance0.000Time1:05.30Pace0:00.00 Cumilative:Distance0.000Time13:59.00Pace0:00.00

Leg 5:Distance0.000Time12:10.90Pace0:00.00
Timed Joseph and Jacob - 3000.
Split 1:Distance0.000Time11:51.80Pace0:00.00 Cumilative:Distance0.000Time11:51.80Pace0:00.00
Split 2:Distance0.000Time0:19.10Pace0:00.00 Cumilative:Distance0.000Time12:10.90Pace0:00.00

Leg 6:Distance0.520Time4:48.00Pace9:13.85
With Matthew.

Camouflage Crocs 2 Miles: 7.92

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

Sat, Jun 10, 2017

Race: Utah Valley Half Marathon (13.109 Miles) 01:15:04, Place overall: 11, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.45	0.00	13.11	0.00	20.56

Fast Running Friend Workout - 2017-06-10 05:29:18
Workout Totals: Distance20.558Time2:17:28.60Pace6:41.24
Utah Valley Half, 1:15:04, 11th overall, really 3rd master, but got 2nd master award because Scott Keate finished 5th overall - $100. Another race "out of a hat" this year. Apparently my little tweaks - sweet potatoes for lunch, almost daily 2 mile tempos, and additional jogging after Matthew's runs have done me some good. This is a course PR for me (though I should add that when I was younger I was running the full and split faster in the first half - though never in the second), and almost master's PR - missed it by 22 seconds. Well, I do not count my 1:08:59 at Big Cottonwood Half as a PR of any kind. I think 2000 feet of elevation drop for the half - even at altitude - falls under the Russian saying С горы и свинья рысак - "A pig can go as fast as a race horse on a downhill". My original plan was to run with Polina for some time and then see what happens. She told me she wanted to attack the course record of 1:13:32. The plan was clearly ambitious as she had never raced at altitude before, but it was not impossible given that her half PR was 1:13:35 in Fontana (aided course), though it does fall into the Big Cottonwood category, however she had 1:14:49 in Virginia Beach (record-eligible course) to her credit as well. So I looked at the splits Benjamin and I had when I paced him 4 years ago, adjusted them a bit, and came up with a schedule that would give her a chance for the record if she had a strong finish (5:30 pace for the last few miles). We hit the first two miles right on the dot in 5:35/5:36. Then the altitude got to her, and did so big time. But in spite of the trouble, she survived enough to finish second in 1:18:51. She got passed by Samantha Diaz from Wyoming at around mile 9 who ended up with 1:17:00 barely missing the $250 bonus due to not being right at the starting line when the gun went off. I asked Polina afterwards if she regretted not just pacing for the win + sub-1:17:00 bonus, she said no. Come to think of it, if 5:35 pace early on caused that much trouble, perhaps Samantha's 5:30 pace towards the end would have done a similar amount of damage, so perhaps the end result would have been the same. Or maybe not, we will never know. At that point, both Polina and I were drafting behind Glynn Handley. The pace felt aggressive to me, so I considered falling back and staying with Polina, but decided to take the risk and go with Glynn. The risk ended up being the right decision, as Glynn paced me perfectly to the best time I had in me today. I felt better than expected on the uphill in the third mile, but it was not good enough to keep up with Glynn. He put a gap of around maybe 5-10 seconds on me. When we crested the hill I had an interesting experience. I prayed to know what to do, and I felt a prompting - do what it takes to catch him, then you will be able to stay with him for a while. I doubted at first - the pace was aggressive to begin with, both in terms of numbers relative to my training and how I felt. I got dropped. Now I need to close the gap. If I do, I would have to run all out and be ready to be done when I catch up. But in absence of anything else, when we got to the steep downhill I hit the gas pedal. I know I can be aggressive on steep downhills and get away with it. Amazingly Glynn started coming back to me, and by about 4 miles or shortly after I miraculously regained the contact. After that I ran with Glynn all the way until he dropped me at the last mile. Colin Gill caught up to us around 11, ran with us, and then made a decisive move closing in something like 5:20. What was he doing in the back anyway? We caught Jacob Kuntz around 12, I was able to drop him with about 0.5 to go after Glynn and Colin had dropped me, but then he started his kick and passed me back. Top 20 mixed gender: 1 Nicolas Montanez 1:04:29 2 Brett Hales 1:06:33 3 Dylan Marx 1:06:41 4 Travis Fuller 1:06:47 5 Scott Keate 1:09:47 6 Riley Cook 1:10:13 7 Iain Hunter 1:10:32 8 Colin Gill 1:14:29 9 Glynn Hadley 1:14:56 10 Jacob Kuntz 1:14:59 11 Alexander Pachev 1:15:04 12 Samantha Diaz 1:17:00 13 Thom Kuehls 1:18:39 14 Polina Carlson 1:18:51 15 Merrilee Blackham 1:19:25 16 Sylvia Bedford 1:20:10 17 Tanner Rogers 1:21:01 18 Reagan Badger 1:21:16 19 Mark Payne 1:21:25 20 Jeff Gagon 1:22:05 In the afternoon we went to the USATF Utah state championship. Boys ran the 800. It was windy, but not as hot, so the times were while not awesome, at least not of death march quality: Joseph 2:37 Jacob 2:41 William 2:59 Stephen 3:26 Joseph and Jacob went 1-2, William faced some unusually tough competition and his time got him last place out of 7, Stephen was 2nd out of 2, first place was 3:13.
Leg 1:Distance1.609Time12:52.40Pace8:00.05
Warm-up.
Leg 2:Distance13.109Time1:15:03.70Pace5:43.56
Race.
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance1.000Time5:35.20Pace5:35.20 Cumilative:Distance1.000Time5:35.20Pace5:35.20
Split 3:Distance1.000Time5:35.90Pace5:35.90 Cumilative:Distance2.000Time11:11.10Pace5:35.55
Split 4:Distance2.000Time11:39.30Pace5:49.65 Cumilative:Distance4.000Time22:50.40Pace5:42.60
Split 5:Distance1.000Time5:22.90Pace5:22.90 Cumilative:Distance5.000Time28:13.30Pace5:38.66
Split 6:Distance1.000Time5:38.20Pace5:38.20 Cumilative:Distance6.000Time33:51.50Pace5:38.58
Split 7:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance6.000Time33:51.50Pace5:38.58
Split 8:Distance1.000Time5:44.40Pace5:44.40 Cumilative:Distance7.000Time39:35.90Pace5:39.41
Split 9:Distance2.000Time11:32.20Pace5:46.10 Cumilative:Distance9.000Time51:08.10Pace5:40.90
Split 10:Distance1.000Time5:44.10Pace5:44.10 Cumilative:Distance10.000Time56:52.20Pace5:41.22
Split 11:Distance1.000Time5:52.10Pace5:52.10 Cumilative:Distance11.000Time1:02:44.30Pace5:42.21
Split 12:Distance1.000Time5:51.10Pace5:51.10 Cumilative:Distance12.000Time1:08:35.40Pace5:42.95
Split 13:Distance1.109Time6:28.30Pace5:50.14 Cumilative:Distance13.109Time1:15:03.70Pace5:43.56

Leg 3:Distance4.640Time37:43.30Pace8:07.78
To the house from the finish.
Leg 4:Distance0.600Time5:40.40Pace9:27.33
With Matthew, Sarah, and the gang of boys to the park.
Leg 5:Distance0.600Time6:08.80Pace10:14.67
Back from the park with the same gang.

Camouflage Crocs 2 Miles: 20.56

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

Sun, Jun 11, 2017

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. Polina went with us. We first went to two meetings in our local ward, then went to the Sacrament meeting of the Russian branch in Salt Lake. Then we visited Temple Square.

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

Mon, Jun 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.77	0.55	0.25	0.00	11.57

Fast Running Friend Workout - 2017-06-12 07:49:08
Workout Totals: Distance11.570Time1:31:00.00Pace7:51.91
Easy run. Usual distances for everybody. Polina joined us today.
Leg 1:Distance4.000Time32:27.60Pace8:06.90
With Joseph, Jacob, and Polina.
Leg 2:Distance2.040Time16:13.80Pace7:57.35
With Jenny, William, Stephen, and Polina.
Leg 3:Distance1.000Time7:28.70Pace7:28.70
With Jenny, William, and Polina. William and I did a pickup.
Split 1:Distance0.750Time6:03.20Pace8:04.27 Cumilative:Distance0.750Time6:03.20Pace8:04.27
Split 2:Distance0.250Time1:25.50Pace5:42.00 Cumilative:Distance1.000Time7:28.70Pace7:28.70

Leg 4:Distance4.010Time29:56.30Pace7:27.96
Started alone, caught up to Jenny, Julia, and Polina, then ran Jenny's last fast mile with her.
Split 1:Distance0.550Time3:14.50Pace5:53.64 Cumilative:Distance0.550Time3:14.50Pace5:53.64
Catching up.
Split 2:Distance2.460Time20:03.20Pace8:09.11 Cumilative:Distance3.010Time23:17.70Pace7:44.35
Split 3:Distance1.000Time6:38.60Pace6:38.60 Cumilative:Distance4.010Time29:56.30Pace7:27.96
Jenny's mile pickup.

Leg 5:Distance0.520Time4:53.60Pace9:24.62
With Matthew.

Camouflage Crocs 2 Miles: 11.57

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

Tue, Jun 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.22	5.00	0.00	0.00	11.22

Fast Running Friend Workout - 2017-06-13 07:44:20
Workout Totals: Distance11.220Time1:25:14.50Pace7:35.84
Ran with Joseph, Jacob, Sarah, and Polina in the morning, and with Matthew at night. Jenny and Julia ran with William and Stephen - usual distances. We paced Sarah through 2 miles in 15:49. Then Polina and I did a light 5 mile tempo with 2.5 up and 2.5 down in 31:23. Jacob did the first and the last mile, Joseph did the second and the fourth. Then we cooled down. Later in the morning we took Polina to the airport.
Leg 1:Distance1.000Time9:57.00Pace9:57.00
Sarah's warm-up.
Leg 2:Distance2.000Time15:49.00Pace7:54.50
Sarah's tempo.
Leg 3:Distance5.000Time31:23.00Pace6:16.60
Tempo with Polina - Joseph and Jacob did a relay with each doing 2x1 mile.
Leg 4:Distance0.000Time0:00.00Pace0:00.00
Leg 5:Distance2.700Time23:33.40Pace8:43.48
Cool down with Joseph, Jacob, and Polina.
Leg 6:Distance0.520Time4:32.10Pace8:43.27
With Matthew.

Camouflage Crocs 2 Miles: 11.22

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

Wed, Jun 14, 2017

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 - 2017-06-14 09:05:29
Workout Totals: Distance10.560Time1:22:45.10Pace7:50.18
Usual distances
Leg 1:Distance2.040Time17:47.30Pace8:43.19
With Stephen and William.
Leg 2:Distance1.000Time7:31.50Pace7:31.50
With William.
Leg 3:Distance4.000Time31:21.90Pace7:50.48
With Joseph and Jacob.
Leg 4:Distance3.000Time21:21.40Pace7:07.13
Alone.
Leg 5:Distance0.520Time4:43.00Pace9:04.23
With Matthew.

Camouflage Crocs 2 Miles: 10.56

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

Thu, Jun 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.19	0.00	2.00	0.50	11.69

Fast Running Friend Workout - 2017-06-15 08:35:42
Workout Totals: Distance11.690Time1:28:56.90Pace7:36.54
Usual runs for the most part, did a pickup with Joseph for 0.5 in 2:45, and a 2 mile tempo in 11:49 on the ward course with hills. Felt low on fuel.
Leg 1:Distance2.040Time17:46.50Pace8:42.79
With William and Stephen.
Leg 2:Distance1.000Time6:46.80Pace6:46.80
With William.
Leg 3:Distance4.010Time30:50.40Pace7:41.45
With Joseph and Jacob, did a pickup.
Split 1:Distance3.510Time27:57.90Pace7:58.03 Cumilative:Distance3.510Time27:57.90Pace7:58.03
Split 2:Distance0.500Time2:45.00Pace5:30.00 Cumilative:Distance4.010Time30:42.90Pace7:39.58
Joseph's time.
Split 3:Distance0.000Time0:07.50Pace0:00.00 Cumilative:Distance4.010Time30:50.40Pace7:41.45
Waiting for Jacob.

Leg 4:Distance0.500Time3:59.50Pace7:59.00
A jog to the start of 2 mile tempo.
Leg 5:Distance2.000Time11:49.10Pace5:54.55
Tempo on the ward 2 miler course - hills.
Leg 6:Distance0.500Time3:58.50Pace7:57.00
Cool-down.
Leg 7:Distance1.040Time8:17.20Pace7:58.08
At the park.
Split 1:Distance0.520Time4:38.30Pace8:55.19 Cumilative:Distance0.520Time4:38.30Pace8:55.19
With Matthew.
Split 2:Distance0.520Time3:38.90Pace7:00.96 Cumilative:Distance1.040Time8:17.20Pace7:58.08
Alone.

Leg 8:Distance0.600Time5:28.90Pace9:08.17
To the house with Matthew and the gang.

Camouflage Crocs 2 Miles: 11.69

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

Fri, Jun 16, 2017

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 - 2017-06-16 07:55:39
Workout Totals: Distance10.000Time1:13:00.90Pace7:18.09
Kids ran their usual distances on their own. I paced Sarah through a 2 mile tempo down the canyon in 15:27 - 7:53/7:34, then jogged up, and did the same course. This was a breakthrough workout - I ran the first mile in 5:27. Then I prayed that I would be able to break 11:00 asking the Lord to give it to be if it was His will. A thought came to my mind - this is the Lord's will, but is it yours? Then I prayed to make it my will also. I was able to run 5:20 for the last mile - 10:47 total. Total of 10 for me.
Leg 1:Distance1.000Time8:32.70Pace8:32.70
Warm-up - part with Sarah.
Leg 2:Distance2.000Time15:27.10Pace7:43.55
Sarah's tempo run.
Leg 3:Distance2.000Time14:47.70Pace7:23.85
Up the hill to the start of mine.
Leg 4:Distance2.000Time10:47.40Pace5:23.70
My tempo run.
Leg 5:Distance3.000Time23:26.00Pace7:48.67
Cool-down.

Camouflage Crocs 2 Miles: 10.00

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

Sat, Jun 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.83	0.25	4.50	0.00	20.58

Fast Running Friend Workout - 2017-06-17 08:26:43
Workout Totals: Distance20.580Time2:35:03.00Pace7:32.04
Did 20.5 miles total today including the evening run with Matthew. Kids ran their usual Saturday distances. Did 0.5 pickup with Jacob in 2:53 - Joseph ran 2:49. Also did 0.25 pickup with William in 88. Then towards the end ran 4 miles in the canyon - 2 up, 2 down in 23:38. Splits -6:01,6:12,5:46,5:39. Was pleasantly surprised with the tempo run as it got warm and I already had some distance on the odometer for the day.
Leg 1:Distance3.000Time27:00.70Pace9:00.23
With Stephen and William.
Leg 2:Distance1.000Time7:39.20Pace7:39.20
With William, pickup in the last 0.25.
Split 1:Distance0.750Time6:10.30Pace8:13.73 Cumilative:Distance0.750Time6:10.30Pace8:13.73
Split 2:Distance0.250Time1:28.90Pace5:55.60 Cumilative:Distance1.000Time7:39.20Pace7:39.20

Leg 3:Distance3.000Time21:49.50Pace7:16.50
Alone.
Leg 4:Distance5.000Time39:23.20Pace7:52.64
With Joseph and Jacob, pickup in the last 0.5.
Split 1:Distance4.500Time36:29.60Pace8:06.58 Cumilative:Distance4.500Time36:29.60Pace8:06.58
Split 2:Distance0.500Time2:53.60Pace5:47.20 Cumilative:Distance5.000Time39:23.20Pace7:52.64

Leg 5:Distance8.060Time54:40.20Pace6:46.97
More distanced, 4 mile tempo in the canyon, 2 up 2 down.
Split 1:Distance2.030Time15:30.00Pace7:38.13 Cumilative:Distance2.030Time15:30.00Pace7:38.13
Split 2:Distance4.000Time23:38.60Pace5:54.65 Cumilative:Distance6.030Time39:08.60Pace6:29.49
Split 3:Distance2.030Time15:31.60Pace7:38.92 Cumilative:Distance8.060Time54:40.20Pace6:46.97

Leg 6:Distance0.520Time4:30.20Pace8:39.62
With Matthew.

Camouflage Crocs 2 Miles: 20.58

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

Sun, Jun 18, 2017

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 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.65	1.25	1.67	0.00	10.57

Fast Running Friend Workout - 2017-06-19 06:55:13
Workout Totals: Distance10.570Time1:21:39.70Pace7:43.55
More or less usual day, usual distances for the kids. Did some pickups. Jenny ran 1.25 down the canyon in 7:35 with the last quarter in 89 which is a confidence builder for her for the upcoming 3000. I did a pickup for a mile on the little boy course in 5:41.
Leg 1:Distance7.000Time53:43.50Pace7:40.50
With Jenny.
Split 1:Distance1.100Time9:40.20Pace8:47.45 Cumilative:Distance1.100Time9:40.20Pace8:47.45
Split 2:Distance0.670Time4:08.40Pace6:10.75 Cumilative:Distance1.770Time13:48.60Pace7:48.14
Pre/post-VPB pickup.
Split 3:Distance1.700Time14:31.00Pace8:32.35 Cumilative:Distance3.470Time28:19.60Pace8:09.80
Split 4:Distance1.250Time7:35.10Pace6:04.08 Cumilative:Distance4.720Time35:54.70Pace7:36.50
Jenny's interval down the canyon.
Split 5:Distance2.280Time17:48.80Pace7:48.77 Cumilative:Distance7.000Time53:43.50Pace7:40.50

Leg 2:Distance3.050Time23:29.60Pace7:42.16
Part with Stephen, part a pickup to catch up to Jacob and William.
Split 1:Distance2.040Time17:42.80Pace8:40.98 Cumilative:Distance2.040Time17:42.80Pace8:40.98
Split 2:Distance0.010Time0:04.90Pace8:10.00 Cumilative:Distance2.050Time17:47.70Pace8:40.83
Split 3:Distance1.000Time5:41.90Pace5:41.90 Cumilative:Distance3.050Time23:29.60Pace7:42.16
Pickup on the little boy course.

Leg 3:Distance0.520Time4:26.60Pace8:32.69
With Matthew.

Camouflage Crocs 2 Miles: 10.57

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

Tue, Jun 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.76	0.00	1.86	0.00	11.62

Fast Running Friend Workout - 2017-06-20 08:17:30
Workout Totals: Distance11.618Time1:30:04.80Pace7:45.21
Did a tune-up 2000 on the track workout with Joseph and Jacob. William was not having a good day - he was supposed to keep up with us for 800, but fell back terribly. Stephen was able to keep up for 200 meters running roughly 42. Joseph and Jacob had an assignment to maintain 86 per lap to failure. Then for each lap of failure they would do 2x400 at 80 seconds afterwards - at least that was the original plan. Joseph was successful at keeping the pace, and was even able to kick finishing 2000 in 7:07. Jacob, however, only lasted the first 3 laps, and then had a mental breakdown and slowed down to 95 laps finishing in 7:26. I gave him a choice to do 4x400 in 80 or just run 1000 in 3:40, he took 1000. We need to work with Jacob some more on this mental breakdown. Clearly he has the fitness - his 1000 PR is 3:18. But when the distance gets longer he has a hard time believing he can hold anything faster than 6:00 or sometimes even 6:10. We need to think of workouts that will challenge this. More or less usual runs for everybody distance-wise.
Leg 1:Distance1.100Time9:45.10Pace8:51.91
Warm-up with the gang of boys.
Leg 2:Distance1.242Time7:26.30Pace5:59.34
Joseph and Jacob did 200, William ran 800 but fell back, Stephen was able to keep up for the last 200 of Joseph's 2000 more or less.
Split 1:Distance1.242Time7:07.30Pace5:44.04 Cumilative:Distance1.242Time7:07.30Pace5:44.04
Joseph's split.
Split 2:Distance0.000Time0:19.00Pace0:00.00 Cumilative:Distance1.242Time7:26.30Pace5:59.34
Waited for Jacob.

Leg 3:Distance0.250Time2:23.30Pace9:33.20
Recovery jog.
Leg 4:Distance0.621Time3:38.00Pace5:51.05
Jacob's "redemption" 1000.
Leg 5:Distance0.125Time1:13.70Pace9:49.60
A little jog.
Leg 6:Distance1.000Time9:00.30Pace9:00.30
Back to the house with the gang.
Leg 7:Distance4.000Time29:18.50Pace7:19.62
More distance alone.
Leg 8:Distance0.600Time5:15.70Pace8:46.17
To the park with Matthew and the gang of boys.
Leg 9:Distance2.080Time16:29.50Pace7:55.72
At the park.
Leg 10:Distance0.600Time5:34.40Pace9:17.33
Back to the house with Matthew and the gang of boys.

Camouflage Crocs 2 Miles: 11.62

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

Wed, Jun 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.19	0.00	2.00	0.00	11.19

Fast Running Friend Workout - 2017-06-21 07:57:04
Workout Totals: Distance11.190Time1:22:38.40Pace7:23.11
Paced Sarah through a 2 mile tempo run down the canyon in 15:32 (7:50,7:42). Then also ran the same course in 10:48 (5:25,5:23). Kids were on slightly reduced mileage to get ready for the regional championship in Boise this week.
Leg 1:Distance1.000Time8:25.70Pace8:25.70
With Sarah - for the most part.
Leg 2:Distance2.000Time15:32.50Pace7:46.25
Sarah's tempo run down the canyon.
Leg 3:Distance2.000Time15:08.60Pace7:34.30
Alone up the canyon.
Leg 4:Distance2.000Time10:48.90Pace5:24.45
My tempo run down the canyon.
Leg 5:Distance3.000Time22:43.50Pace7:34.50
More distance alone.
Leg 6:Distance1.190Time9:59.20Pace8:23.53
At the park - some with Matthew, some alone.
Split 1:Distance0.520Time4:46.80Pace9:11.54 Cumilative:Distance0.520Time4:46.80Pace9:11.54
With Matthew.
Split 2:Distance0.150Time1:20.00Pace8:53.33 Cumilative:Distance0.670Time6:06.80Pace9:07.46
With Matthew.
Split 3:Distance0.520Time3:52.40Pace7:26.92 Cumilative:Distance1.190Time9:59.20Pace8:23.53
Alone.

Camouflage Crocs 2 Miles: 11.19

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

Thu, Jun 22, 2017

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 - 2017-06-22 08:29:37
Workout Totals: Distance10.560Time1:19:19.00Pace7:30.66
Easy runs for everybody. Tapering for the kids.
Leg 1:Distance2.040Time16:55.40Pace8:17.75
I think this was with Joseph, Jacob, and William.
Leg 2:Distance1.000Time7:52.00Pace7:52.00
With Joseph and Jacob.
Leg 3:Distance7.000Time49:57.90Pace7:08.27
Alone.
Leg 4:Distance0.520Time4:33.70Pace8:46.35
With Matthew.

Camouflage Crocs 2 Miles: 10.56

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

Fri, Jun 23, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.58	0.00	3.00	0.00	10.58

Fast Running Friend Workout - 2017-06-23 07:55:08
Workout Totals: Distance10.580Time1:41:13.80Pace9:34.08
Kids ran an easy warm-up in the morning, I did 10 with 3 mile tempo in the canyon - 0.75 up, 1.5 down, 0.75 up. Ran 17:26 (4:23, 8:23, 4:40 (96,93,91)). Felt great until the last 0.75 uphill. Then the legs just refused to move. Need to figure out this mystery. At first uphill 88s felt very controlled. On the down 84s felt very controlled as well. But once I turned around the second time I could not even hold 90s even though I was trying to kick. The legs felt shaky afterwards. This was not happening on the tempo runs downhill at a harder effort, also does not happen on uphill runs if I keep the pace at 6:15 or slower or do not try to go uphill too late into the tempo run. This happened last year as well. Then ran with Matthew at the park, and took the kids to the USATF regionals in Boise. The race director Tim Severa picked the best track around - Mountain View High, as well as awesome starting time for 3000 - 8:00 pm, so we had some PRs in spite of 80F temperature. Joseph: 10:40.74 PR, Regional Meet record (3:30, 3:34, 3:36, though laps went back and forth between 84 and 89 after the first one in 80, so hopefully he could just even them out and that would be good enough for 10:30 with no increase in fitness) Jacob 11:22.41 (3:39, 3:49, 3:53) - psychological blowup, went into panic mode after the first three laps, need to figure out how to overcome it Jenny 11:42.09 PR (3:50, 3:56, 3:56) - solid race, first time officially under 12:00 Julia 12:46.46 PR (4:07, 4:17, 4:22) - step in the right direction, 5 second PR. She might need to up her iron intake, though.
Leg 1:Distance3.030Time23:14.60Pace7:40.26
Warm-up.
Leg 2:Distance3.000Time17:26.00Pace5:48.67
Tempo run.
Leg 3:Distance4.030Time31:42.00Pace7:51.96
Cool-down.
Leg 4:Distance0.520Time4:42.10Pace9:02.50
With Matthew.
Leg 5:Distance0.000Time12:47.00Pace0:00.00
Timing Jenny and Julia.
Split 1:Distance0.000Time11:41.70Pace0:00.00 Cumilative:Distance0.000Time11:41.70Pace0:00.00
Split 2:Distance0.000Time1:05.30Pace0:00.00 Cumilative:Distance0.000Time12:47.00Pace0:00.00

Leg 6:Distance0.000Time11:22.10Pace0:00.00
Timing Joseph and Jacob.

Camouflage Crocs 2 Miles: 10.58

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

Sat, Jun 24, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.72	0.00	0.00	0.00	14.72

Fast Running Friend Workout - 2017-06-24 07:54:35
Workout Totals: Distance14.720Time2:05:08.50Pace8:30.09
One more day in Boise. We stayed with Sasha and Holly Bazarski with the overflow going to their friends' house nearby. I ran around 14.5 miles - some with the kids, some without. Sasha accompanied me for most of it on a bike. In the afternoon the boys raced in the 800: Joseph 2:30.03 (36,39,37,38) PR 2nd place, qualified for the Scout Camp (and the nationals). Jacob 2:34.40 (38,40,39,37) PR 4th, good development, revenge against yesterday's panic in the 3000, qualified for the nationals. William 2:59.50 (39,45,48,47) 9th place, did not qualify (had to run 2:43 to make top 5), mentally quit once he saw he was not going to make it. Need to work on the positive attitude, he struggles with it. Fortunately we have some time, he is only 8. Stephen 3:17.70 PR 2nd place (though out of only 2), qualified, splits 42,49,50,54. Not too bad considering he repeated his 200 PR in the first 200. But I think if he had some pressure from behind or a target in front, or just focused, the last 200 could have been at least 50.
Leg 1:Distance0.540Time4:56.30Pace9:08.70
With the all of the regionals gang minus Julia and Stephen + Holly's daughter Irina.
Leg 2:Distance0.540Time4:46.70Pace8:50.93
Dropped off William.
Leg 3:Distance0.540Time5:30.30Pace10:11.67
With Jenny, Holly, and Irina.
Leg 4:Distance6.000Time47:24.10Pace7:54.02
With Jenny running, and Sasha Bazarsky on a bike.
Leg 5:Distance3.000Time23:46.10Pace7:55.37
With Julia running and Sasha on a bike.
Leg 6:Distance4.100Time29:53.20Pace7:17.37
With Sasha on a bike.
Leg 7:Distance0.000Time3:18.30Pace0:00.00
Timing Stephen.
Leg 8:Distance0.000Time2:59.30Pace0:00.00
Timing William.
Leg 9:Distance0.000Time2:34.20Pace0:00.00
Timing Joseph and Jacob.
Split 1:Distance0.000Time2:30.00Pace0:00.00 Cumilative:Distance0.000Time2:30.00Pace0:00.00
Split 2:Distance0.000Time0:04.20Pace0:00.00 Cumilative:Distance0.000Time2:34.20Pace0:00.00

Camouflage Crocs 2 Miles: 14.72

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

Sun, Jun 25, 2017

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 26, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.04	0.00	2.00	0.00	11.04

Fast Running Friend Workout - 2017-06-26 07:36:49
Workout Totals: Distance11.040Time1:18:03.70Pace7:04.25
Usual runs. Felt a fatigue, did a moderate 2 mile tempo down the canyon in 11:17, but felt like I did not have too much more in the tank today.
Leg 1:Distance10.000Time1:09:38.10Pace6:57.81
Alone.
Split 1:Distance5.980Time44:20.10Pace7:24.83 Cumilative:Distance5.980Time44:20.10Pace7:24.83
Split 2:Distance2.000Time11:17.30Pace5:38.65 Cumilative:Distance7.980Time55:37.40Pace6:58.22
Tempo run down the canyon.
Split 3:Distance2.020Time14:00.70Pace6:56.19 Cumilative:Distance10.000Time1:09:38.10Pace6:57.81

Leg 2:Distance1.040Time8:25.60Pace8:06.15
In the park at night. One lap with Matthew, one alone.
Split 1:Distance0.520Time4:43.90Pace9:05.96 Cumilative:Distance0.520Time4:43.90Pace9:05.96
Split 2:Distance0.520Time3:41.70Pace7:06.35 Cumilative:Distance1.040Time8:25.60Pace8:06.15

Camouflage Crocs 2 Miles: 11.04

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

Tue, Jun 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.04	0.00	3.00	0.00	11.04

Fast Running Friend Workout - 2017-06-27 08:05:45
Workout Totals: Distance11.040Time1:20:21.90Pace7:16.77
Paced Sarah through 2 miles in 15:31, then did 3 mile tempo on the loop canyon course in 17:36. Felt tired, the legs were not moving well. Kids ran their usual distances.
Leg 1:Distance1.000Time8:27.00Pace8:27.00
Part with Sarah.
Leg 2:Distance2.000Time15:31.60Pace7:45.80
Sarah's tempo run.
Leg 3:Distance1.000Time7:31.20Pace7:31.20
Jog to the start of the tempo.
Leg 4:Distance3.000Time17:36.20Pace5:52.07
Tempo run.
Leg 5:Distance3.000Time22:45.00Pace7:35.00
Cool-down.
Leg 6:Distance1.040Time8:30.90Pace8:11.25
At the park, part with Matthew.
Split 1:Distance0.520Time4:44.30Pace9:06.73 Cumilative:Distance0.520Time4:44.30Pace9:06.73
With Matthew.
Split 2:Distance0.520Time3:46.60Pace7:15.77 Cumilative:Distance1.040Time8:30.90Pace8:11.25
Alone.

Camouflage Crocs 2 Miles: 11.04

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

Wed, Jun 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.40	0.25	1.86	1.00	10.51

Fast Running Friend Workout - 2017-06-28 07:45:33
Workout Totals: Distance10.516Time1:17:22.70Pace7:21.49
Today we had some time trials. They wore me out. First I paced William through 3000 in 12:34.7 (4:13,4:12,4:09). That was a PR for him. Then I paced Jacob through 3000 in 11:10.4 (3:41,3:47,3:42). Also a PR. This was a good run for him. He had a panic attack after 1 mile like he did at the regionals, but this time I was running with him and was able to talk him through it. When he got to 600 to go he was able to work it out, sped up from 92-93 panic attack pace first to 88, and then ran the last 200 in 39. This now gives him a reason to believe that he has power over those feelings. And now I had to pace Joseph to a sub-5:30 mile. I pulled him through the first lap in 79, and then my legs started to give out. He noticed and passed me. I was able to run the pace from behind and we ran 83 for the second lap. In the third lap I did not feel I could go further, but I wanted to do my best to help Joseph get his record. We traded leads and were able to run 84. In the last lap we both kicked. Finally by the home stretch I felt like I was actually pacing rather than merely trying to survive. Our last lap was 79. The time was 5:28.0. The balance goes towards the rounding error and the 9.34 meter tax. Joseph earned the privilege to drive a car in a parking lot. Later in the evening I took him. He naturally was awkward at the wheel, but he always hit the breaks in time and did not crash into anything. Stephen did 400 in 95.8 - did not have much juice in him today. Usual distances for everybody more or less today.
Leg 1:Distance0.950Time8:17.60Pace8:43.79
Warm-up.
Leg 2:Distance1.864Time12:34.70Pace6:44.88
William's 3000.
Leg 3:Distance1.864Time11:10.40Pace5:59.66
Jacob's 3000.
Leg 4:Distance0.250Time2:31.30Pace10:05.20
A little jog.
Leg 5:Distance1.000Time5:28.00Pace5:28.00
Joseph's mile.
Leg 6:Distance0.250Time2:41.90Pace10:47.60
Recovery jog.
Leg 7:Distance0.248Time1:35.80Pace6:26.29
Stephen's 400.
Leg 8:Distance1.050Time8:49.60Pace8:24.38
Back to the house.
Leg 9:Distance1.000Time8:17.30Pace8:17.30
With Jacob (I think).
Leg 10:Distance2.040Time15:56.10Pace7:48.68
Alone.

Camouflage Crocs 2 Miles: 10.52

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

Thu, Jun 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.08	0.00	0.00	0.00	11.08

Fast Running Friend Workout - 2017-06-29 08:42:12
Workout Totals: Distance11.080Time1:27:39.00Pace7:54.64
Usual runs, except the boys ran with Matthew earlier in the day.
Leg 1:Distance2.040Time17:45.60Pace8:42.35
With Stephen and William.
Leg 2:Distance1.000Time8:36.30Pace8:36.30
With William.
Leg 3:Distance4.000Time31:43.40Pace7:55.85
With Joseph and Jacob.
Leg 4:Distance3.000Time21:52.40Pace7:17.47
Alone.
Leg 5:Distance1.040Time7:41.30Pace7:23.56
Alone in the evening at the park.

Camouflage Crocs 2 Miles: 11.08

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

Fri, Jun 30, 2017

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

Fast Running Friend Workout - 2017-06-30 08:34:46
Workout Totals: Distance12.300Time1:35:20.10Pace7:45.05
Usual day, usual distances for everybody, except the evening jog ended up being a bit longer than normal. Also, Matthew set a 0.5 record in the no hand category on our out and back course - 4:09.2.
Leg 1:Distance3.000Time25:51.00Pace8:37.00
With Stephen and William.
Leg 2:Distance0.500Time4:09.20Pace8:18.40
With Jacob, Stephen, William, and Matthew.
Leg 3:Distance4.000Time30:59.80Pace7:44.95
With Joseph and Jacob.
Leg 4:Distance3.000Time21:26.10Pace7:08.70
Alone.
Leg 5:Distance1.800Time12:54.00Pace7:10.00
Alone in the evening - to the park, one lap, and back.

Camouflage Crocs 2 Miles: 12.30

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

Sat, Jul 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.71	0.00	4.00	0.00	16.71

Fast Running Friend Workout - 2017-07-01 07:36:42
Workout Totals: Distance16.710Time2:04:06.50Pace7:25.63
Did a shorter long run to be fresh for Murray Fun Days. First paced Sarah through 2 miles down the canyon in 15:11 (7:44,7:27). Then did the 3 mile tempo in 17:21 with 0.75 up (4:25), 1.5 down (8:24), and 0.75 up (4:32 - 93,91,88). Then ran home, and ran with Joseph and Jacob back to the car with a detour for their downhill mile pickup. I stayed with Jacob and we ran 5:44. Joseph did 5:42. There was a marked difference in the 3 mile tempo today. The headwind was stronger, which manifested itself in the first 0.75 being a bit slower. However, in spite of that, I was 7 seconds faster than last time in the last 0.75 (uphill). My legs also did not feel shaky when I finished. Whatever weakness I had that made me slow on the uphill after 2 hard miles has been partially corrected. So the takeway from that is that right now I need this workout where I run 2+ miles hard and then finish for 0.75 hard uphill. Joseph and Jacob did 6.69, other kids ran their usual Saturday distances.
Leg 1:Distance1.000Time8:07.00Pace8:07.00
Warm-up - part with Sarah.
Leg 2:Distance2.000Time15:11.20Pace7:35.60
Paced Sarah.
Leg 3:Distance1.000Time7:27.70Pace7:27.70
Jog to the start of the workout.
Leg 4:Distance3.000Time17:21.90Pace5:47.30
Out and back hill tempo.
Leg 5:Distance3.020Time21:52.20Pace7:14.50
To the house.
Leg 6:Distance6.690Time54:06.50Pace8:05.28
With Joseph and Jacob.
Split 1:Distance4.600Time38:35.30Pace8:23.33 Cumilative:Distance4.600Time38:35.30Pace8:23.33
Some distance to get tired.
Split 2:Distance1.000Time5:44.60Pace5:44.60 Cumilative:Distance5.600Time44:19.90Pace7:54.98
Pickup with Jacob down the canyon.
Split 3:Distance1.090Time9:46.60Pace8:58.17 Cumilative:Distance6.690Time54:06.50Pace8:05.28
To the car with Joseph and Jacob.

Leg 7:Distance0.000Time0:00.00Pace0:00.00
Wrong button hit. Need delete function in my UI.
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

Camouflage Crocs 2 Miles: 16.71

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

Sun, Jul 02, 2017

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 03, 2017

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 - 2017-07-03 07:52:10
Workout Totals: Distance8.500Time1:07:18.40Pace7:55.11
Total of 8.5, 8 with Jake Larsen, Allie's brother-in-law. Jenny and Julia ran with William and Stephen. Jake and I ran first with Joseph and Jacob, and then just two of us. Also ran with Matthew on the little boy course, and he did not hold the hand.
Leg 1:Distance4.000Time31:16.00Pace7:49.00
With Joseph, Jacob, and Jake.
Leg 2:Distance4.000Time31:45.20Pace7:56.30
With Jake.
Leg 3:Distance0.500Time4:17.20Pace8:34.40
With Matthew.

Camouflage Crocs 2 Miles: 8.50

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

Tue, Jul 04, 2017

Race: Murray Fun Days 5 K (3.107 Miles) 00:17:45, Place overall: 6, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.45	0.00	0.00	3.11	13.56

Fast Running Friend Workout - 2017-07-04 07:26:49
Workout Totals: Distance13.557Time1:50:18.80Pace8:08.22
Murray Fun Days 5K, 17:45, 6th overall, 2nd master, $75. First time without Benjamin since 2013, but I brought Joseph (19:22), Jacob (19:41), and William (22:16) instead. Top 10: 1 Anthony Costales 28 M 15:46 2 Teren Jameson 40 M 16:09 3 Andrew Blackham 17 M 17:17 4 Albert Wint 37 M 17:38 5 Nan Kennard 35 F 17:39 6 Alexander Pachev 44 M 17:45 7 Matthew Wolpert 41 M 17:47 8 Dennis Simonaitis 55 M 17:50 9 Tyler Howland 33 M 18:00 10 Andrew Ross 17 M 18:12 I was happy with my race even though I got chicked. It is rather interesting, though, that in 5 of my last races that offered prize money I got chicked in 4, but got masters money in all. I suppose given a choice - get beat by a woman, or get beat by another master, especially a 55 year old, I would choose getting beat by a woman. What is interesting, though, is that before last year I had never won prize money of any kind - even as a master - in those circumstances. So the explanation is that for 3 out of those last 5 I traveled outside of Utah to a big race with a nice payout. But another part of it is that Utah is also starting to produce/attract top performers. My first mile was 5:42. I ran it fairly relaxed with Dennis and Mark. I tested them with a couple of surges and could tell that at least at that point I was a bit stronger, but not strong enough to drop them. Plus there was nobody close enough ahead except maybe Albert that I could go to. And even Albert was too far away, and it was just not worth it to even try. So I just ran with Dennis and Mark, trying subtly to egg them on to go just a little bit faster waiting for the "getaway car". The "getaway car" arrived shortly before mile two in the form of Andrew Blackham (Merrilee and Jason's son). I was able to latch on. He separated me from Dennis and Mark very quickly. The effort felt very hard and miserable, but I knew this was probably my best chance to escape. So I just kept telling myself, make it to the mile marker 2, make to to the starting line marker... I think I made it just a little bit past that. My split at the turnaround was 6:04, 11:18 at 2 miles (5:35 high), and 11:59 at the starting line. Then the real misery began. I reached my limit and could not go with Andrew anymore. I had to drop back, and now I was alone - a target for the wolves behind me. I was like my son Joseph when he was maybe 3 years old. He liked to sit and watch Benjamin, Jenny, and Julia play, and when the opportune moment arrived he would pounce on a toy they were playing with and run for his life. They would eventually catch him, but he gleefully enjoyed his moment of glory. I knew if it came to a sprint I would likely outrun Dennis, but not Mark. There was another "secret" wolf - Matt Wolpert. I did not even realize he was in the race - he started it late and ran 17:20 for the actual running time, but only 17:47 officially. So I hung on hoping for some rescue from the wolves which came in an unexpected form - Nan. She brought only one of the wolves with her - Dennis, but I was running scared and thought Mark was somewhere around as well. When she passed me, she was moving fast, but I knew I had to stick with her or else the wolves would eat me for lunch. So I did the best I could. I was about to drop back when we entered the park, but then told myself - hang on for the downhill. That decision was worth at least $25 if not the whole $75 of my prize. When I got to the top of the last hill I was very much ready for the race to be over. But it still had about 200 meters left. I said a prayer asking the Lord to give me the strength to not get passed, and was able to find another gear to hold my position. Joseph opened with 6:21, then it is not clear what his splits were. Jacob was with him at the mile, then dropped back. William's splits are unknown. We will see what the kids will do in Draper Days.
Leg 1:Distance1.900Time15:36.00Pace8:12.63
Warm-up with Kenny the Apache.
Leg 2:Distance4.307Time28:49.00Pace6:41.44
The race + waiting/jogging afterwards.
Split 1:Distance1.000Time5:42.80Pace5:42.80 Cumilative:Distance1.000Time5:42.80Pace5:42.80
Mile 1 - with Dennis and Mark.
Split 2:Distance1.000Time5:35.50Pace5:35.50 Cumilative:Distance2.000Time11:18.30Pace5:39.15
Mile 2 - mostly with Dennis and Mark, Andrew Blackham (Jason's and Merrilee's son) passed us and I latched on for a bit to build a gap.
Split 3:Distance1.000Time5:51.60Pace5:51.60 Cumilative:Distance3.000Time17:09.90Pace5:43.30
Mile 3 - full of drama. Got passed by Nan, but held off the old wolves.
Split 4:Distance0.107Time0:34.70Pace5:24.30 Cumilative:Distance3.107Time17:44.60Pace5:42.65
Kick - holding off a pack of wolves.
Split 5:Distance0.000Time1:37.30Pace0:00.00 Cumilative:Distance3.107Time19:21.90Pace6:13.96
Joseph's time.
Split 6:Distance0.000Time0:19.00Pace0:00.00 Cumilative:Distance3.107Time19:40.90Pace6:20.08
Jacob's time.
Split 7:Distance1.200Time9:08.10Pace7:36.75 Cumilative:Distance4.307Time28:49.00Pace6:41.44
Went to find William, but missed him. Searched far enough to exclude all even semi-plausible contingencies before returning to the finish. He actually finished in 22:16.

Leg 3:Distance2.600Time22:19.90Pace8:35.35
Cool-down with Kenny the Apache.
Leg 4:Distance0.500Time4:20.10Pace8:40.20
With Matthew on the little boy course. He insisted on going even though it was 100F. I figured half mile is short enough that this would not be dangerous, but long enough for him to learn to not insist on running in such conditions. It was tough for him - I think he learned.
Leg 5:Distance2.000Time17:46.20Pace8:53.10
At night with Stephen on the little boy course watching fireworks.
Leg 6:Distance2.250Time21:27.60Pace9:32.27
At night with Sarah to the park, 2 loops, and back - also watching fireworks.

Camouflage Crocs 2 Miles: 13.55

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

Comments

From Glory in the long run on Mon, Nov 13, 2017 at 19:03:08 from 199.245.195.54

Truly an amazing race report. You are a master in many ways.

Wed, Jul 05, 2017

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

Fast Running Friend Workout - 2017-07-05 07:53:59
Workout Totals: Distance10.000Time1:19:43.70Pace7:58.37
Ran with Jake Larsen today. Kids ran their usual distances on their own. We first paced Sarah through 2 miles down the canyon in 15:23 (7:44, 7:39). She learned that she can still do a tempo run at a decent pace even if she had had only 2.5 hours of sleep. This is a big deal - if Bella gives her trouble the night before Draper Days, she will still be able to race with confidence. Then Jake and I did 2 miles on the same course. The original plan was to go a little under 6:00, but I told Jake if he felt energetic and wanted to go faster I would respond. He took me at my word, and we ended up running 5:27/5:12. This is one of my fastest time of the season on that course. Definitely the split was good. The last mile might also be the fastest mile this year as well. I was surprised I had that much juice left after yesterday.
Leg 1:Distance1.000Time9:04.20Pace9:04.20
Warm-up with Sarah and Jake.
Leg 2:Distance2.000Time15:23.80Pace7:41.90
Paced Sarah.
Leg 3:Distance2.000Time16:45.60Pace8:22.80
Back to the start of the tempo.
Leg 4:Distance2.000Time10:39.60Pace5:19.80
Tempo.
Leg 5:Distance3.000Time27:50.50Pace9:16.83
Cool-down with Jake.

Camouflage Crocs 2 Miles: 10.00

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

Thu, Jul 06, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.62	0.00	0.00	0.43	11.05

Fast Running Friend Workout - 2017-07-06 07:47:49
Workout Totals: Distance11.057Time1:29:07.00Pace8:03.59
Sprint time trials today. Joseph ran 100 in 15.0, Jacob 200 in 31.7, William 100 in 17.5, Mary (holding the hand) 100 in 38.4 - all PRs. Stephen's 20.3 might actually be a PR as well, if not, at least close. Matthew ran 0.5 on the little boy course in 4:02.8 - new record for not holding the hand. Jenny and Julia ran at the Girl's Camp. James Leblow (Ted's son) joined us for part of the run and help with pacing. He got back from a mission in St. Petersburg a year ago and is Russian is very decent. We spoke it most of the time. I did not have to correct him very much. My legs are tired from the last three days, today's sprinting was tough on them, they need some rest. On the positive side of things, at the age of 44 I could still sprint after two days of hard running prior - this is not something to take for granted.
Leg 1:Distance1.000Time9:07.30Pace9:07.30
Warm-up.
Leg 2:Distance0.062Time0:20.80Pace5:35.48
Stephen's 100.
Leg 3:Distance0.062Time0:17.50Pace4:42.26
William's 100
Leg 4:Distance0.062Time0:15.00Pace4:01.94
Joseph's 100.
Leg 5:Distance0.062Time0:20.30Pace5:27.42
Stephen's try 2.
Leg 6:Distance0.062Time0:15.40Pace4:08.39
Joseph's try 2.
Leg 7:Distance0.062Time0:38.40Pace10:19.35
Mary's 100.
Leg 8:Distance0.062Time0:20.30Pace5:27.42
Stephen's try 3.
Leg 9:Distance1.000Time9:22.10Pace9:22.10
Back to the house.
Leg 10:Distance1.000Time8:20.50Pace8:20.50
Warm-up with Jacob.
Leg 11:Distance0.124Time0:31.70Pace4:15.65
Jacob's 200 try 1.
Leg 12:Distance0.375Time3:51.60Pace10:17.60
Recovery jog.
Leg 13:Distance0.124Time0:32.00Pace4:18.06
Jacob's 200 try 2.
Leg 14:Distance1.500Time11:52.10Pace7:54.73
Distance with Jacob.
Leg 15:Distance0.500Time4:02.80Pace8:05.60
Matthew's record 0.5.
Leg 16:Distance5.000Time38:59.20Pace7:47.84
First mile with Joseph, the rest alone.

Camouflage Crocs 2 Miles: 11.06

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

Fri, Jul 07, 2017

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

Fast Running Friend Workout - 2017-07-07 08:35:08
Workout Totals: Distance12.100Time1:45:12.00Pace8:41.65
Easy run today, in the morning with Jake and the kids (usual distances for them). Jenny and Julia ran at the Girls Camp. Ran with Matthew in the evening. He set a record in the mile without holding the hand on the little boy course - 9:03.6. That included stopping once because he thought he was too tired for which I did not stop the watch. Otherwise he would have broken 9:00, which he will probably do next time he tries. Also ran with Sarah's relatives Thomas and his mother Erika for a mile. She could only do it increments of about 30 seconds but covered the distance in 9:48.
Leg 1:Distance1.000Time8:32.60Pace8:32.60
With Jake and Stephen.
Leg 2:Distance1.000Time8:40.10Pace8:40.10
With William, Stephen, Jake + Bella and Mary in the stroller.
Leg 3:Distance2.040Time16:53.40Pace8:16.76
With Jake, William, and Joseph + Mary and Bella in the stroller.
Leg 4:Distance2.040Time17:36.90Pace8:38.09
With Joseph and Jake.
Leg 5:Distance4.000Time34:28.60Pace8:37.15
With Jake and Jacob.
Leg 6:Distance0.020Time0:08.60Pace7:10.00
With Matthew - false start, he forgot to go to the bathroom.
Leg 7:Distance1.000Time9:03.60Pace9:03.60
Matthew's record mile run on the little boy course.
Leg 8:Distance1.000Time9:48.20Pace9:48.20
With Thomas and Erika.

Camouflage Crocs 2 Miles: 12.10

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

Sat, Jul 08, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.41	0.00	4.00	0.00	20.41

Fast Running Friend Workout - 2017-07-08 07:41:58
Workout Totals: Distance20.410Time2:41:35.10Pace7:55.02
Did a long run today with a 3 mile tempo in the canyon on the Draper Days preparation course (0.75 up, 1.5 down, 0.75 up). James Leblow joined me for part of the run, and did Joseph, and Jacob. I also did the follow-up evening run with William and Stephen (Jenny and Julia joined for part) because there was nobody to run with them earlier. I felt tired today. Probably the combination of the race on Tuesday, hard tempo run on Wednesday, and then sprints on Thursday. At the age of 44 I do not recover as fast from the sprints as I did 10 years ago, but I am thankful that sprinting still does not completely incapacitate me. Splits in the tempo run: 4:27, 8:32, 4:35. James pulled me for most of the last 0.75, but even with that help I did not have enough juice to average sub-6:00 pace on that stretch. Joseph and Jacob ran 6.69 miles with a tempo down the canyon - 5:50 for Joseph, 5:53 for Jacob. I stayed with Jacob. It was hot by the time we got out, around 85 F, so they both struggled. Jenny and Julia came back from the girl's camp. Julia ran 3.7, Jenny 4, in the evening.
Leg 1:Distance1.000Time8:40.60Pace8:40.60
With Thomas, James, William and Stephen.
Leg 2:Distance1.000Time8:31.20Pace8:31.20
With James and Sarah.
Leg 3:Distance2.000Time15:06.90Pace7:33.45
Paced Sarah through her tempo run along with James.
Leg 4:Distance1.000Time9:12.30Pace9:12.30
A jog with James up the canyon.
Leg 5:Distance3.000Time17:34.40Pace5:51.47
0.75 up, 1.5 down, 0.75 tempo. James helped me in the last 0.75.
Leg 6:Distance3.020Time26:35.00Pace8:48.15
Back to the house with James.
Leg 7:Distance4.620Time38:46.00Pace8:23.46
With Joseph and Jacob to get the car up the canyon.
Leg 8:Distance1.000Time5:53.70Pace5:53.70
With Jacob down the canyon - Joseph got 5:50.
Leg 9:Distance1.070Time9:35.00Pace8:57.38
Up the canyon with Joseph and Jacob to the car.
Leg 10:Distance2.700Time21:40.00Pace8:01.48
With William and Stephen later in the evening to the bank and back. Part with Jenny and Julia.

Camouflage Crocs 2 Miles: 20.41

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

Sun, Jul 09, 2017

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 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	0.00	0.00	0.00	11.05

Fast Running Friend Workout - 2017-07-10 07:44:35
Workout Totals: Distance11.050Time1:24:24.60Pace7:38.33
Usual runs for everybody, except I went a little longer so I could do Jenny's closing mile pickup. We did it in 6:36. Julia ran with Matthew (0.5 in 4:04), Stephen ran with Mary.
Leg 1:Distance4.000Time31:01.00Pace7:45.25
With Jacob.
Leg 2:Distance4.000Time30:15.30Pace7:33.82
With Joseph.
Leg 3:Distance3.050Time23:08.30Pace7:35.18
With Jenny.
Split 1:Distance2.050Time16:32.20Pace8:04.00 Cumilative:Distance2.050Time16:32.20Pace8:04.00
Split 2:Distance1.000Time6:36.10Pace6:36.10 Cumilative:Distance3.050Time23:08.30Pace7:35.18

Camouflage Crocs 2 Miles: 11.05

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

Tue, Jul 11, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.87	0.49	0.25	2.25	11.86

Fast Running Friend Workout - 2017-07-11 07:47:12
Workout Totals: Distance11.854Time1:29:35.20Pace7:33.45
Paced the kids through their time trials. James Leblow helped me. Joseph and Jacob did 2K (Joseph)/1 mile Jacob. They ran together for the first three laps, then Jacob kicked, I went with Jacob, he ran a PR of 5:35.9. I then continued, but Joseph was lagging behind, so I slowed down to let him catch me, but he had a mental lapse and slowed down to maintain the gap until I really slowed down to the point where he had to catch me on the home stretch. We ended up with 7:07.8 for 2000. Jacob's splits: 82,83,84,83 high, the balance goes towards the 9.34 meter tax. William went through the first 800 in 3:06 struggling, but then really lost it. I stopped him at 1200, which was the deal - if he fails to check in with a low five at a checkpoint, he is done with the time trial. I want him and other kids to learn how not to sandbag to finish the distance, but rather run by faith focusing on the next checkpoint which I try to make challenging but reasonable enough so the failure - if it does happen - would have to be mental. Stephen ran 400 in 91.4, a bit off his record, but with more even splits. I gave William a chance to redeem himself from the mental collapse and gave him a target of 82 400, which he was able to hit. Then I ran 7 miles with Jenny with a pickup for 1.25 uphill after VPB in 7:11.7. That was a surprise - it felt easier than pacing Joseph and Jacob on the track earlier when it was cooler. Then at the end we did a mile fast finish on the little boy course in 6:35. I did an experiment yesterday by taking one 65 mg pill of Costco iron supplement. I do not know if it can act this fast, but what I was observing today is that I was sluggish to start, but once I got going I did better holding the effort than I normally do. Not sure what that means. Can iron be absorbed that fast?
Leg 1:Distance1.000Time9:08.80Pace9:08.80
Warm-up to the track.
Leg 2:Distance1.240Time7:07.70Pace5:44.92
Pacing Joseph and Jacob.
Split 1:Distance1.000Time5:35.90Pace5:35.90 Cumilative:Distance1.000Time5:35.90Pace5:35.90
Split 2:Distance0.240Time1:31.80Pace6:22.50 Cumilative:Distance1.240Time7:07.70Pace5:44.92

Leg 3:Distance0.740Time4:45.20Pace6:25.41
William's failed mile time trial.
Leg 4:Distance0.248Time1:31.40Pace6:08.55
Pacing Stephen.
Leg 5:Distance0.248Time1:22.00Pace5:30.65
Pacing William.
Leg 6:Distance0.248Time2:03.50Pace8:17.98
Jog with Jacob.
Leg 7:Distance1.000Time8:46.80Pace8:46.80
Running back home.
Leg 8:Distance0.120Time1:00.80Pace8:26.67
False start with Jenny.
Leg 9:Distance7.010Time53:49.00Pace7:40.63
With Jenny - mostly.
Split 1:Distance1.680Time14:35.70Pace8:41.25 Cumilative:Distance1.680Time14:35.70Pace8:41.25
Split 2:Distance1.250Time7:11.70Pace5:45.36 Cumilative:Distance2.930Time21:47.40Pace7:26.21
Uphill interval
Split 3:Distance3.080Time25:26.60Pace8:15.65 Cumilative:Distance6.010Time47:14.00Pace7:51.55
Split 4:Distance1.000Time6:35.00Pace6:35.00 Cumilative:Distance7.010Time53:49.00Pace7:40.63
Pickup with Jenny.

Camouflage Crocs 2 Miles: 11.85

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

Comments

From emruns on Thu, Jul 27, 2017 at 10:31:49 from 67.2.214.48

When we were put on iron protocols in college, we took liquid iron on empty stomachs with vitamin c and orange juice. That was supposed to help absorption. It took two weeks taking iron 3 x a day to show improvement. If we needed a quicker improvement in iron levels, we received iron injections, which were painful! I don't think iron absorbs quickly. Maybe a little placebo effect happening?

Wed, Jul 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.75	0.00	0.00	0.00	9.75

Fast Running Friend Workout - 2017-07-12 07:35:02
Workout Totals: Distance9.750Time1:11:20.10Pace7:18.98
Paced Sarah through a tempo run - 2 miles in 15:20, then did 2x1.25, one uphill in 7:25, one downhill in 6:37. The uphill was very hard for the muscles, but I was able to run steady 89 with very little variation. On the downhill I think muscle power was the limit as well. This perhaps means that I am low on glycogen. Kids ran on their own. Afterwards I went to OpenWest conference, presented on MyISAM tables in MySQL, then played CTF (capture the flag) - a hacking challenge. A three day adventure that you could probably write a book about. Maybe one day I will, and maybe even before the kids are grown. Joseph and Jacob helped me earn some points by picking locks.
Leg 1:Distance1.000Time7:53.20Pace7:53.20
With Stephen. I think somebody else ran with us as well.
Leg 2:Distance1.000Time8:17.40Pace8:17.40
Warm-up with Sarah - for a portion.
Leg 3:Distance2.000Time15:20.60Pace7:40.30
Sarah's tempo run.
Leg 4:Distance1.250Time7:25.60Pace5:56.48
Uphill interval.
Leg 5:Distance2.750Time21:49.40Pace7:56.15
Recovery/distance.
Leg 6:Distance1.250Time6:37.60Pace5:18.08
Downhill interval.
Leg 7:Distance0.500Time3:56.30Pace7:52.60
Cool-down.

Camouflage Crocs 2 Miles: 9.75

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

Thu, Jul 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.21	0.00	0.00	0.38	10.59

Fast Running Friend Workout - 2017-07-13 07:40:03
Workout Totals: Distance10.590Time1:24:18.40Pace7:57.66
Did not sleep well, Capture The Flag challenges were bugging me. Went to bed at 12:30, then got up at 5:30. Solved a few, earned some points. Then usual runs with the kids over reduced distances (taper for Draper Days), did a pickup on the little boy course for 600 to catch up. Solved a wicked Capture the Flag binary executable problem that I believe was more difficult than anything I ever dealt with code-wise. Was the second person to solve it. For the geeks - the code that printed the flag was inside a hacked pre-main setup routine with the flag-printing branch being unreachable code. I solved it by replacing the relevant conditional branch with NOOP instruction (machine code 0x90) using a hex editor. After this I felt could go to bed and sleep peacefully. Managed to get to bed at a decent time.
Leg 1:Distance1.000Time8:18.80Pace8:18.80
With James Leblow, William, and Stephen.
Leg 2:Distance1.000Time7:19.80Pace7:19.80
With James, Stephen, William, and maybe somebody else as well.
Split 1:Distance0.375Time2:04.20Pace5:31.20 Cumilative:Distance0.375Time2:04.20Pace5:31.20
Pickup to catch up.
Split 2:Distance0.625Time5:15.60Pace8:24.96 Cumilative:Distance1.000Time7:19.80Pace7:19.80

Leg 3:Distance3.000Time24:41.20Pace8:13.73
With James, and Jacob - I think.
Leg 4:Distance2.040Time16:20.90Pace8:00.83
With Joseph.
Leg 5:Distance3.050Time23:10.80Pace7:36.00
With Julia - mile pickup.
Split 1:Distance2.050Time16:29.20Pace8:02.54 Cumilative:Distance2.050Time16:29.20Pace8:02.54
Split 2:Distance1.000Time6:41.60Pace6:41.60 Cumilative:Distance3.050Time23:10.80Pace7:36.00
fast finish

Leg 6:Distance0.500Time4:26.90Pace8:53.80
With Matthew in the evening.

Camouflage Crocs 2 Miles: 10.59

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

Fri, Jul 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.54	0.00	0.00	0.00	8.54

Fast Running Friend Workout - 2017-07-14 07:51:41
Workout Totals: Distance8.540Time1:05:54.50Pace7:43.06
Only 8.5 today to be fresher for Draper Days tomorrow. Reduced distances for the kids. Another day of Capture the Flag. One funny problem - Cow's Secrets. You hit a URL, it tells you to upgrade from Edge 5. You Google and figure out than the next one from Edge 5 was SymbianOS, so they want you to spoof a user agent for SymbianOS. You do that, now you see a cow that is asking for an oatmeal cookie. You fudge a cookie header that mentions oatmeal in the way the cow likes - took me a few tries. Then it complains the cookie has no raisins. You give it the raisins as well. Now it gives you a silly question, there is a most annoying Captcha that takes 5 minutes to get past each time. The questions keep changing. When you answer wrong, it insults you with something along the lines of "You are nothing, if you were in my toilet, I would not flush it!" You finally figure out the questions come out of the Linux command-line utility fortune, and next time look up the answer and paste it straight into the box. Then the cow finally gives you the flag.
Leg 1:Distance1.000Time8:17.60Pace8:17.60
With James, Jacob, William, and Stephen.
Leg 2:Distance1.000Time7:51.20Pace7:51.20
With James and Jacob.
Leg 3:Distance2.040Time16:40.10Pace8:10.25
With James.
Leg 4:Distance4.000Time28:59.00Pace7:14.75
Alone.
Leg 5:Distance0.500Time4:06.60Pace8:13.20
With Matthew.

Camouflage Crocs 2 Miles: 8.54

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

Sat, Jul 15, 2017

Race: Draper Days 5 K (3.107 Miles) 00:17:26, Place overall: 13, Place in age division: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	3.11	14.11

Fast Running Friend Workout - 2017-07-15 06:14:37
Workout Totals: Distance7.107Time50:14.50Pace7:04.16
Draper Days 5 K, 17:26 official chip time, the official gun time as we stand is 17:29, but it should be 17:27. 13th overall, 4th master. There were a couple of issues with gun times. First, for reasons that are clear to Greg (the race director) but not as clear to me even after he sent me a fairly long explanatory email, the timer was knowingly started about 2 seconds before the gun actually fired and not properly adjusted afterwards to account for the discrepancy (to be clear - I understood the need for the early timer start, just not the failure to account for it in the official results). I proposed a technical solution that would correct the gun times to within 0.3s of the true gun time and volunteered to execute it, but Greg has not yet gotten back to me on this. Another issue with the gun times is that very few runners were able to get to the true starting within 1s of the gun actually being fired due to the wheelchair start confusing. There were some runners pushing handicapped participants in a wheelchair. For some odd reason they did not have a separate start, and started at the front together with everybody else. So at this point we should probably throw away the gun times, and use chip times. Except for people whose chip did not register, for those we should just subtract two seconds. So I will report the times in this manner. So based on chip times our family got the following: Dad(44) 17:26, Joseph (12) 18:30 PR, Jacob (10) 19:00 PR, Jenny(16) 20:00 altitude PR, William (8) 21:37 PR, Julia (14) 21:45 PR, Stephen(6) 24:32 Debut, Mom(41) 24:33 second-fastest time ever with the PR (24:19) being set in 2002 when she had given only two births prior. I consider Sarah's 24:33 after ten kids my most significant coaching accomplishment. The kids have run some good times, they work hard, but I really do not have to do much thinking. They are young and fairly quick naturally, so just any reasonable consistent routine that does not overtrain them at this point will produce decent results. However, with Sarah both of us had to do a lot of learning. Her top 100 m speed is 19 seconds. She does not come from an athletic family and never did any kind of competitive sport in her youth, so pushing herself in a sport to her is a skill she learned after we got married. She started running consistently in 1999 shortly after Benjamin was born, and never stopped with the exception of near-delivery times in the earlier pregnancies, and the first few weeks of recovery after each. Now she runs to the day she delivers. Sarah and I have been through a lot trying to figure out how to keep her healthy and fit as she kept having children. We could probably write a book about it, and maybe some day we will. We were 5 seconds short of our 20:50 record. Though all of the kids have gotten faster and run PRs, Mom ran faster, and Dad was only a few seconds slower, replacing Benjamin who is now on a mission with 6 year old Stephen who suffered from a side stitch starting early in the race ended up having too much impact. So maybe next year, I would say barring something unusual definitely next year unless Sarah gets pregnant. As far as my race goes, I felt some fatigue from OpenWest Capture the Flag which I think cost me 10-15 seconds, most of it in the last mile. That is when I let go of James Moore, and Nan, and then Dennis (with a $20 bill figuratively attached to his back) passed me. Somehow I was able to hold off Sariah (17:29) and Jocelyn (17:31). I think just like me they were also suffering from a hard effort in the first two miles. Nan ran a very strong last mile finishing in 17:04 and even passed Matt Wolpert (17:05) as well as James Moore (17:05). I think Matt and I had similar problems today. He was trying to keep Brad Barton (16:17) in striking distance. I was trying to keep Matt in striking distance.
Leg 1:Distance1.600Time13:14.50Pace8:16.56
Leg 2:Distance4.007Time24:40.30Pace6:09.43
Split 1:Distance3.107Time17:27.40Pace5:37.11 Cumilative:Distance3.107Time17:27.40Pace5:37.11
Split 2:Distance0.900Time7:10.30Pace7:58.11 Cumilative:Distance4.007Time24:37.70Pace6:08.78
Split 3:Distance0.000Time0:02.60Pace0:00.00 Cumilative:Distance4.007Time24:40.30Pace6:09.43

Leg 3:Distance1.500Time12:19.70Pace8:13.13

Camouflage Crocs 2 Miles: 14.11

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

Comments

From Donald Davis on Sun, Jul 23, 2017 at 08:20:33 from 107.77.97.119

Amazing, you have many coaching successes to be proud of. I'll have to tell my wife the story you have about yours. You guys are really close to your family record!

Sun, Jul 16, 2017

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 17, 2017

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

Easy run. Usual distances for the kids, I think.

Camouflage Crocs 2 Miles: 10.00

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

Tue, Jul 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.80	0.00	5.00	0.00	11.80

Total of 11.3. Did a tempo run up and down the canyon, 5 miles in 30:16 (6:18,6:20,6:08,5:48,5:42). Usual runs for the kids.

Camouflage Crocs 2 Miles: 11.80

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

Wed, Jul 19, 2017

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

Easy run. Usual distances for the kids.

Camouflage Crocs 2 Miles: 10.00

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

Thu, Jul 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.25	1.00	0.00	12.25

Jacob attempted a mile PR the day before turning 11, but could only managed 5:41.9. I ran 5:37.7 pulling away from him in the last 600 so he would have a moving target. James Leblow helped me pace. William, however, ran a PR in the 800 - 2:53.7, and Stephen ran 90.2 in the 400 - a small PR as well. Otherwise usual runs.

Camouflage Crocs 2 Miles: 12.25

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

Fri, Jul 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	2.49	0.00	10.49

Paced Joseph over 2000 in 6:59. This predicts 3000 in 10:28 at sea level in good conditions. Then paced Jacob over the same distance in 7:12. This predicts 10:48. Both of those times are 2000 PRs for them. Then did the rest of the distance. Usual runs for everybody otherwise. Ran 0.5 with Matthew at night.

Camouflage Crocs 2 Miles: 10.00

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

Sat, Jul 22, 2017

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

Paced Sarah through 2 miles down the canyon in 15:00. That is her new record. Then ran home, and ran 5 back to the car with Joseph and Jacob. Jenny and Julia ran with William and Stephen - usual Saturday distances for everybody. 0.5 with Matthew in the evening. Total of 10.5. Took it easy to be fresh for the Deseret News 10 K.

Camouflage Crocs 2 Miles: 10.50

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

Sun, Jul 23, 2017

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 Polina with us again - she is back for Deseret News 10 K and Timp Half. So we went to the Russian branch in Salt Lake, and then watched Meet the Mormons on Temple Square.

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

Mon, Jul 24, 2017

Race: Desert News 10 K (6.214 Miles) 00:34:14, Place overall: 35, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	6.21	10.71

Desnews 10 K, 34:14, 35th overall, 2nd master. Jason Lynch won with 28:58, then Josh Collins 29:30, Nico Montanez 29:38, Mike Hardy 29:51, Travis Fuller 29:57. Masters winner was Iain Hunter with 31:48. Dave Taylor was right behind me with 34:22. Womens top 4 was Taylor Ward 33:22, Rachael Young 34:33, Polina Carlson 34:40, and Rena Elmer (new married name, she is better know as Chesser) 35:03.

Overall very strong field.

I jumped in the race to get a good hard workout before the trip to Kansas for USATF JO Nationals. The race was not on the circuit and there was nothing special for the masters, but I still wanted to get the legs moving.

We did a tricky driving maneuver this morning. I drove my daughter Jenny and Polina to the start. Then Jenny drove to the finish. Then Sarah came in the van with the rest of the kids (except for Benjamin). Then I drove the family to Denver (our stop at the Winzenz house en route to Kansas) while Polina drove our car back to our house where she is staying for the week.

Splits by the mile: 5:04, 5:11, 5:32, 5:31, 5:36, and the rest of it in 7:20 which is 6:02 pace. The last mile is actually a visibly small but significant uphill while the rest of it is downhill of varing degree. I was wondering why the last mile was so slow, and even wondered if perhaps mile marker 5 was misplaced, but then I remembered that I did more or less the same mile going the other way in 4:50 at the start of the Salt Lake City 5 K a few years ago, and it all made sense.

From the start I watched Taylor Ward take off with Rachael and Rena going after her. Rachael and Rena paid for it later. So did David Taylor. I caught up to David first around 2.7 or so on the uphill. He was able to latch on, however. Then as we caught up to Rena I could tell she was not in the same shape as she was last year and struggling from the fast start. When I race I normally just race. But this time I decided to do something different. I figured I am old, I have done enough of my own racing. So I slowed down and invited her to draft. She tried for about a quarter, but was not up to it. I figured at this point she would not be catching the women ahead of her, so I started racing again. Dave pulled ahead in the meantime, but I was able to catch him again around 4.3 or so.

Then I pulled ahead following a runner in front of me and we passed Rachael. I saw the Trax train that was suspiciously moving forward lookng like it really did not want to wait for the runners to pass. Fortunately it waited for us. Unfortunately it did not wait for the runners behind us. So Rena and Polina along with a few others ended up losing a few seconds waiting for it to pass.

James Moore passed me around 5.2 but I was able to latch on. Unfortunately not for long. I lost contact around 5.6. He ended up with 34:01.

Ran a cool-down with Jenny and Polina, and another 0.5 with Matthew in Denver. Kids overall ran shorter distances tapering for the Nationals.

Camouflage Crocs 2 Miles: 10.71

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

Tue, Jul 25, 2017

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

In Denver. I did 9 total. Julia, Jenny, Joseph, Jacob, and William all ran 3, Matthew 0.5. Then we drove to Emporia, KS.

Camouflage Crocs 2 Miles: 9.00

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

Wed, Jul 26, 2017

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

Total of 11. Some in Emporia, some in Lawrence at the venue.

Stephen ran 3:25.81 (1:42.54,1:43.27), but was disqualified for improper lane change. Rightfully so, he was running goofy and was all over the place. Well, there was a reason for him to be goofy. The meet got delayed about an hour and a half due to lightening on top of the required 45 minute wait after check-in which was after a 75 minute drive, which was after two days in the car. This was too much for a six year old to handle. But at least he started and finished the race and in a time that was only 8 seconds slower than his PR.

Jacob ran 2:37.48 (1:16.76, 1:20.72) which got him 42nd place out of 55. Joseph ran 2:32.79 (1:14.74, 1:18.05), 36th place. It took 2:20 to qualify for the final, though we did not care too much about that as we were not planning on it anyway as it is on Sunday.

Camouflage Crocs 2 Miles: 11.00

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

Thu, Jul 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.81	1.06	0.00	0.00	10.87

Fast Running Friend Workout - 2017-07-27 09:36:02
Workout Totals: Distance10.867Time1:20:07.60Pace7:22.40
In Emporia, KS. Usual distances for everybody except the ones that were tapering.
Leg 1:Distance2.050Time17:45.80Pace8:39.90
With Jenny, Julia, Joseph, Jacob, William, and Stephen.
Leg 2:Distance0.587Time3:44.10Pace6:21.77
A pickup with Jenny, Joseph, and Jacob.
Split 1:Distance0.037Time0:17.60Pace7:55.68 Cumilative:Distance0.037Time0:17.60Pace7:55.68
Split 2:Distance0.530Time3:12.50Pace6:03.21 Cumilative:Distance0.567Time3:30.10Pace6:10.55
Split 3:Distance0.020Time0:14.00Pace11:40.00 Cumilative:Distance0.587Time3:44.10Pace6:21.77

Leg 3:Distance0.530Time3:26.80Pace6:30.19
A pickup with William and Julia.
Leg 4:Distance7.000Time48:58.60Pace6:59.80
Alone.
Leg 5:Distance0.700Time6:12.30Pace8:51.86
With Matthew.

Camouflage Crocs 2 Miles: 10.87

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

Fri, Jul 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.79	1.00	2.68	0.00	12.47

Fast Running Friend Workout - 2017-07-28 06:14:33
Workout Totals: Distance12.470Time1:31:51.00Pace7:21.94
Most of the run in Emporia. Kids ran their usual distances except for the ones that were tapering for tomorrow. Then we met April from the blog in Eureka. William and I paced her through a quick mile in 6:25 to assess her fitness.
Leg 1:Distance2.000Time15:43.80Pace7:51.90
Some distance + race pace pickup with Joseph.
Split 1:Distance0.960Time7:35.30Pace7:54.27 Cumilative:Distance0.960Time7:35.30Pace7:54.27
Split 2:Distance0.530Time3:07.20Pace5:53.21 Cumilative:Distance1.490Time10:42.50Pace7:11.21
Split 3:Distance0.510Time5:01.30Pace9:50.78 Cumilative:Distance2.000Time15:43.80Pace7:51.90

Leg 2:Distance2.000Time16:20.70Pace8:10.35
Same with Jacob.
Split 1:Distance0.960Time8:14.10Pace8:34.69 Cumilative:Distance0.960Time8:14.10Pace8:34.69
Split 2:Distance0.530Time2:58.70Pace5:37.17 Cumilative:Distance1.490Time11:12.80Pace7:31.54
Split 3:Distance0.510Time5:07.90Pace10:03.73 Cumilative:Distance2.000Time16:20.70Pace8:10.35

Leg 3:Distance6.770Time47:04.80Pace6:57.25
On my own. Did a pickup.
Split 1:Distance5.000Time36:05.60Pace7:13.12 Cumilative:Distance5.000Time36:05.60Pace7:13.12
Split 2:Distance1.620Time9:47.60Pace6:02.72 Cumilative:Distance6.620Time45:53.20Pace6:55.89
Split 3:Distance0.150Time1:11.60Pace7:57.33 Cumilative:Distance6.770Time47:04.80Pace6:57.25

Leg 4:Distance1.000Time6:25.30Pace6:25.30
Paced April on the track with William.
Leg 5:Distance0.700Time6:16.40Pace8:57.71
With Matthew.

Camouflage Crocs 2 Miles: 12.47

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

Sat, Jul 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.59	0.00	0.00	0.00	12.59

Fast Running Friend Workout - 2017-07-29 06:39:54
Workout Totals: Distance12.593Time2:31:24.30Pace12:01.38
Today was a busy day. Joseph, Jacob, Jenny, and Julia ran in the USATF JO Nationals in the 3000. We got up early to make the 75 minute trip from Emporia, KS to Lawrence, KS. I did some running at the venue - some just to get around, some with the kids that were either cooling down or not racing and getting their runs in. Then we drove to Denver (more precisely Thornton) where we stayed with James and Lybi. Sarah and I did some creative running there - we literally ran to Walmart, then I ran back and got the car while she shopped. Race reports: Joseph: 10:37.83, 16th place Official splits: 36.70 [36.70] 1:57.74 [1:21.04] 3:20.15 [1:22.42] 4:46.81 [1:26.67] 6:14.16 [1:27.36] 7:42.08 [1:27.92] 9:11.54 [1:29.47] 10:37.83 [1:26.29] Joseph ran in heat 3 - the fastest. In spite of starting out last in the first 150 meters he got carried away in the early parts of the race. When I saw he had 2:38 at 800 meters I thought maybe he is just more fit than I thought he was, but it ended up being not the case. The first 1 K in 3:20 resulted in slowing down to 3:38 and then 3:39 in the last 2 K. What is funny is that in spite of crashing he was still moving through the field for most of the race - they crashed worse! But he ran a small PR which is not to be taken for granted considering all of the travelling and awful pacing. My 2000 formula predicted 10:28 based on his 2000 at altitude time trial in 6:59, which I believe he would have run if he could just hold his horses enough to run something like even 40-82-82 in the first 1 K. Jacob 10:56.99 22nd place, 3rd in heat 2 (medium, beat everyone in heat 1 and a couple of people in heat 3). Official splits: 38.99 [38.99] 2:04.21 [1:25.22] 3:31.11 [1:26.91] 4:59.29 [1:28.18] 6:28.98 [1:29.70] 8:00.48 [1:31.50] 9:31.70 [1:31.22] 10:56.99 [1:25.30] He had more self control than Joseph - enough to let everybody gap him in the first 200 and to stay in last place up until around 600 mark. Unfortunately even with that the start was still too fast - I would have preferred the first 200 in 41 followed by 85-86 laps. He also spent a lot of time in lane 2 being a bit indecisive about passing people. We need to practice passing with authority. I need to teach the boys, Jacob in particular, that when you pass, you should normally pass to drop and get up to the next target ASAP, then draft to rest if the target is moving well, then repeat. If you cannot pass to drop, you should be drafting. One exception to that is if the target has a competitive personality and is moving at about 5 seconds a mile slower than what you want to do. Then you can pass to egg on showing a bit of weakness on purpose making the target speed up for a lap or two and once that happens, go back to drafting. My prediction for Jacob from the 2000 workout in 7:12 was 10:48. I think the fast start and too much running in lane 2 caused the discrepancy. Julia - 13:01.01 34th place. Official splits: 46.08 [46.08] 2:24.25 [1:38.18] 4:06.48 [1:42.23] 5:49.78 [1:43.31] 7:35.72 [1:45.95] 9:24.84 [1:49.12] 11:15.29 [1:50.46] 13:01.01 [1:45.73] Things were going OK until the last 1 K. She would have gotten a PR with a decent finish. Jenny 11:44.51, 12th place, official splits: 41.72 [41.72] 2:14.53 [1:32.82] 3:46.85 [1:32.32] 5:20.92 [1:34.07] 6:55.46 [1:34.55] 8:32.67 [1:37.21] 10:10.04 [1:37.37] 11:44.51 [1:34.47] Jenny missed her PR by 2 seconds. Again, it slipped away in the last 1 K. Probably had something to do with the temperatures getting warmer, and her not being a very good heat runner. But she was able to move through the field after starting dead last and make it into 12th place.
Leg 1:Distance0.250Time1:54.50Pace7:38.00
Getting around the venue.
Leg 2:Distance3.200Time27:28.70Pace8:35.22
With William and Stephen.
Leg 3:Distance0.000Time10:57.00Pace0:00.00
Timing Jacob's race.
Split 1:Distance0.000Time1:20.50Pace0:00.00 Cumilative:Distance0.000Time1:20.50Pace0:00.00
Split 2:Distance0.000Time1:27.30Pace0:00.00 Cumilative:Distance0.000Time2:47.80Pace0:00.00
Split 3:Distance0.000Time1:25.90Pace0:00.00 Cumilative:Distance0.000Time4:13.70Pace0:00.00
Split 4:Distance0.000Time1:30.70Pace0:00.00 Cumilative:Distance0.000Time5:44.40Pace0:00.00
Split 5:Distance0.000Time1:29.50Pace0:00.00 Cumilative:Distance0.000Time7:13.90Pace0:00.00
Split 6:Distance0.000Time1:31.90Pace0:00.00 Cumilative:Distance0.000Time8:45.80Pace0:00.00
Split 7:Distance0.000Time1:30.90Pace0:00.00 Cumilative:Distance0.000Time10:16.70Pace0:00.00
Split 8:Distance0.000Time0:40.30Pace0:00.00 Cumilative:Distance0.000Time10:57.00Pace0:00.00

Leg 4:Distance0.000Time10:37.80Pace0:00.00
Timing Joseph's race.
Split 1:Distance0.000Time1:16.60Pace0:00.00 Cumilative:Distance0.000Time1:16.60Pace0:00.00
Split 2:Distance0.000Time1:21.30Pace0:00.00 Cumilative:Distance0.000Time2:37.90Pace0:00.00
Split 3:Distance0.000Time1:24.60Pace0:00.00 Cumilative:Distance0.000Time4:02.50Pace0:00.00
Split 4:Distance0.000Time1:27.20Pace0:00.00 Cumilative:Distance0.000Time5:29.70Pace0:00.00
Split 5:Distance0.000Time1:28.20Pace0:00.00 Cumilative:Distance0.000Time6:57.90Pace0:00.00
Split 6:Distance0.000Time1:29.10Pace0:00.00 Cumilative:Distance0.000Time8:27.00Pace0:00.00
Split 7:Distance0.000Time1:28.90Pace0:00.00 Cumilative:Distance0.000Time9:55.90Pace0:00.00
Split 8:Distance0.000Time0:41.90Pace0:00.00 Cumilative:Distance0.000Time10:37.80Pace0:00.00

Leg 5:Distance0.433Time3:27.70Pace7:59.68
Getting around the venue.
Leg 6:Distance0.000Time13:01.10Pace0:00.00
Timing Julia's race.
Split 1:Distance0.000Time1:34.70Pace0:00.00 Cumilative:Distance0.000Time1:34.70Pace0:00.00
Split 2:Distance0.000Time1:40.20Pace0:00.00 Cumilative:Distance0.000Time3:14.90Pace0:00.00
Split 3:Distance0.000Time1:43.00Pace0:00.00 Cumilative:Distance0.000Time4:57.90Pace0:00.00
Split 4:Distance0.000Time1:43.80Pace0:00.00 Cumilative:Distance0.000Time6:41.70Pace0:00.00
Split 5:Distance0.000Time1:48.20Pace0:00.00 Cumilative:Distance0.000Time8:29.90Pace0:00.00
Split 6:Distance0.000Time1:50.40Pace0:00.00 Cumilative:Distance0.000Time10:20.30Pace0:00.00
Split 7:Distance0.000Time1:50.20Pace0:00.00 Cumilative:Distance0.000Time12:10.50Pace0:00.00
Split 8:Distance0.000Time0:50.60Pace0:00.00 Cumilative:Distance0.000Time13:01.10Pace0:00.00

Leg 7:Distance0.000Time11:44.40Pace0:00.00
Timing Jenny's race.
Split 1:Distance0.000Time1:26.90Pace0:00.00 Cumilative:Distance0.000Time1:26.90Pace0:00.00
Split 2:Distance0.000Time1:34.90Pace0:00.00 Cumilative:Distance0.000Time3:01.80Pace0:00.00
Split 3:Distance0.000Time1:31.30Pace0:00.00 Cumilative:Distance0.000Time4:33.10Pace0:00.00
Split 4:Distance0.000Time1:34.40Pace0:00.00 Cumilative:Distance0.000Time6:07.50Pace0:00.00
Split 5:Distance0.000Time1:36.10Pace0:00.00 Cumilative:Distance0.000Time7:43.60Pace0:00.00
Split 6:Distance0.000Time1:36.90Pace0:00.00 Cumilative:Distance0.000Time9:20.50Pace0:00.00
Split 7:Distance0.000Time1:37.50Pace0:00.00 Cumilative:Distance0.000Time10:58.00Pace0:00.00
Split 8:Distance0.000Time0:46.40Pace0:00.00 Cumilative:Distance0.000Time11:44.40Pace0:00.00

Leg 8:Distance3.500Time28:14.60Pace8:04.17
With Joseph, Jacob, some with William and Jenny.
Leg 9:Distance0.500Time4:36.70Pace9:13.40
With Matthew in Denver.
Leg 10:Distance2.290Time20:53.90Pace9:07.55
With Sarah to Walmart in Denver.
Leg 11:Distance2.420Time18:27.90Pace7:37.81
Back from Walmart alone to get the van and pick up Sarah.

Camouflage Crocs 2 Miles: 12.59

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

Sun, Jul 30, 2017

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 with Sarah's brother Jacob and his wife Carolyn in Denver.

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

Mon, Jul 31, 2017

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 - 2017-07-31 07:39:09
Workout Totals: Distance10.500Time1:19:14.40Pace7:32.80
Usual runs today. Most of it in Denver. Then drove home from there. Jacob did 5, Julia only 3.
Leg 1:Distance5.000Time38:04.80Pace7:36.96
With Jacob - part with Jenny, Joseph and William.
Leg 2:Distance5.000Time36:31.10Pace7:18.22
Alone.
Leg 3:Distance0.500Time4:38.50Pace9:17.00
With Matthew in Orem.

Camouflage Crocs 2 Miles: 10.50

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

Tue, Aug 01, 2017

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 - 2017-08-01 08:42:34
Workout Totals: Distance10.500Time1:19:16.30Pace7:32.98
More or less usual runs. Stephen got a new record for the 2.04 course - 16:15. I put everybody except Stephen on a new schedule - the average pace for everything not run with Stephen needs to be 8:00 or faster. If the pace is too hard we cut the distance, not the pace. For Joseph and Jacob this is more or less natural - they rarely average slower than 8:00. For William also more or less natural unless he is in a bad mood. For Jenny and Julia this is a shift in paradigm. They will have to cut their mileage a bit initially. We will try this for a few weeks and see if this starts producing better results.
Leg 1:Distance4.540Time34:30.10Pace7:35.97
Part with Stephen, part with Jenny, Jacob, and William, part alone.
Split 1:Distance2.040Time16:15.00Pace7:57.94 Cumilative:Distance2.040Time16:15.00Pace7:57.94
With Stephen.
Split 2:Distance2.500Time18:15.10Pace7:18.04 Cumilative:Distance4.540Time34:30.10Pace7:35.97

Leg 2:Distance5.460Time40:30.30Pace7:25.11
Alone.
Leg 3:Distance0.500Time4:15.90Pace8:31.80
With Matthew.

Camouflage Crocs 2 Miles: 10.50

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

Wed, Aug 02, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.05	0.00	5.00	0.00	11.05

Fast Running Friend Workout - 2017-08-02 07:48:18
Workout Totals: Distance11.050Time1:17:59.90Pace7:03.52
Kids ran their usual distances on their own. I paced Sarah through 2 miles down the canyon in 15:23 (7:54,7:29), then ran 2.5 up and down tempo in 29:51 (6:04,6:10,6:15(3:18,2:57),5:47,5:35). The wind was tough as can be seen from the splits.
Leg 1:Distance1.050Time9:51.70Pace9:23.52
Warm-up with Sarah.
Leg 2:Distance2.000Time15:23.50Pace7:41.75
Pacing Sarah.
Leg 3:Distance5.000Time29:51.10Pace5:58.22
Tempo.
Leg 4:Distance3.000Time22:53.60Pace7:37.87
Cool-down.

Red Crocs Miles: 11.05

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

Thu, Aug 03, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.85	0.00	0.00	1.25	13.10

Fast Running Friend Workout - 2017-08-03 07:45:24
Workout Totals: Distance11.100Time1:27:58.20Pace7:55.51
Did a workout with Joseph - 2x1k down the canyon with 400 recovery 3:21.4/3:21.8. Lost about half a second on a biker incident on the second one. Otherwise usual runs for everybody else. Ran some additional distance (about 2 miles) during an event (iCanRide) helping handicapped children learn to ride a bike.
Leg 1:Distance3.050Time24:54.10Pace8:09.87
With William - part with Stephen.
Split 1:Distance2.040Time16:54.70Pace8:17.40 Cumilative:Distance2.040Time16:54.70Pace8:17.40
Stephen's split.
Split 2:Distance1.010Time7:59.40Pace7:54.65 Cumilative:Distance3.050Time24:54.10Pace8:09.87

Leg 2:Distance4.050Time31:41.20Pace7:49.43
Workout with Joseph.
Split 1:Distance0.530Time4:48.60Pace9:04.53 Cumilative:Distance0.530Time4:48.60Pace9:04.53
Split 2:Distance0.625Time3:21.40Pace5:22.24 Cumilative:Distance1.155Time8:10.00Pace7:04.24
Split 3:Distance0.250Time2:34.00Pace10:16.00 Cumilative:Distance1.405Time10:44.00Pace7:38.36
Split 4:Distance0.625Time3:21.80Pace5:22.88 Cumilative:Distance2.030Time14:05.80Pace6:56.65
Split 5:Distance2.020Time17:35.40Pace8:42.48 Cumilative:Distance4.050Time31:41.20Pace7:49.43

Leg 3:Distance4.000Time31:22.90Pace7:50.73
With Jacob.

Camouflage Crocs 2 Miles: 2.00	Red Crocs Miles: 11.10

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

Fri, Aug 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.80	0.00	0.00	1.25	11.05

Fast Running Friend Workout - 2017-08-04 07:49:37
Workout Totals: Distance11.050Time1:27:19.90Pace7:54.20
Did 2x1k with 400 recovery workout down the canyon with Jacob - 3:22.8/3:24.1. Stephen ran 3 miles. Otherwise usual distances for everybody. Did an additional mile at iCanRide.
Leg 1:Distance4.050Time30:41.30Pace7:34.64
Workout with Jacob.
Split 1:Distance0.530Time4:42.20Pace8:52.45 Cumilative:Distance0.530Time4:42.20Pace8:52.45
Split 2:Distance0.625Time3:22.80Pace5:24.48 Cumilative:Distance1.155Time8:05.00Pace6:59.91
Split 3:Distance0.250Time2:38.40Pace10:33.60 Cumilative:Distance1.405Time10:43.40Pace7:37.94
Split 4:Distance0.625Time3:24.10Pace5:26.56 Cumilative:Distance2.030Time14:07.50Pace6:57.49
Split 5:Distance2.020Time16:33.80Pace8:11.98 Cumilative:Distance4.050Time30:41.30Pace7:34.64

Leg 2:Distance3.000Time24:59.80Pace8:19.93
With Stephen and William.
Leg 3:Distance4.000Time31:38.80Pace7:54.70
With Joseph.

Camouflage Crocs 2 Miles: 1.00	Red Crocs Miles: 11.05

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

Sat, Aug 05, 2017

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

Fast Running Friend Workout - 2017-08-05 06:06:18
Workout Totals: Distance20.005Time2:33:53.60Pace7:41.56
20 miles total. Ran 8 miles with Mark first with 1 down the canyon in 5:59. Then paced Sarah through her workout. She struggled today. Squeezed in a 2 mile tempo heading home in 11:52 (5:51,6:01). Then ran with Joseph to get the car and squeezed in another 2 mile tempo up the canyon in 12:24 (6:11,6;13). First 20 miler in a while. Usual distances for the kids. Julia struggled at the end of her run, so I am moving her to 3 miles a day with no 4 until she is comfortable with 8:00 pace. Jenny appears to be handling it fine, so I'll keep her on 6/sometimes 7 schedule.
Leg 1:Distance8.000Time1:00:58.00Pace7:37.25
With Mark. Did 1 mile pickup in 5:59 down the canyon.
Leg 2:Distance1.000Time9:36.10Pace9:36.10
Warm-up with Sarah.
Leg 3:Distance1.020Time7:58.70Pace7:49.31
Tempo with Sarah.
Leg 4:Distance0.625Time6:28.40Pace10:21.44
Jog to a better start.
Leg 5:Distance2.000Time16:26.20Pace8:13.10
Another tempo with Sarah.
Leg 6:Distance2.360Time14:54.80Pace6:19.15
A bit of a jog and a short tempo to the house.
Split 1:Distance0.360Time3:02.40Pace8:26.67 Cumilative:Distance0.360Time3:02.40Pace8:26.67
Split 2:Distance2.000Time11:52.40Pace5:56.20 Cumilative:Distance2.360Time14:54.80Pace6:19.15

Leg 7:Distance5.000Time37:31.40Pace7:30.28
With Joseph - except for most of the tempo.
Split 1:Distance2.020Time16:32.80Pace8:11.49 Cumilative:Distance2.020Time16:32.80Pace8:11.49
With Joseph.
Split 2:Distance2.000Time12:24.70Pace6:12.35 Cumilative:Distance4.020Time28:57.50Pace7:12.21
Uphill tempo.
Split 3:Distance0.980Time8:33.90Pace8:44.39 Cumilative:Distance5.000Time37:31.40Pace7:30.28
Cool-down with Joseph.

Red Crocs Miles: 20.00

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

Sun, Aug 06, 2017

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. Fast Sunday. Went to church.

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

Mon, Aug 07, 2017

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

Fast Running Friend Workout - 2017-08-07 05:49:15
Workout Totals: Distance13.550Time1:46:40.80Pace7:52.38
Usual runs for everybody. A bit more distance for me. Joseph ran early - was headed out to Bear Lake for the scout camp. Julia did her 3 miles OK finishing in 7:38 uphill and a total time of 23:24.
Leg 1:Distance1.000Time7:28.80Pace7:28.80
With Joseph.
Leg 2:Distance4.000Time31:38.90Pace7:54.73
With Jacob.
Leg 3:Distance3.050Time24:42.10Pace8:05.93
With William - part with Stephen, part with Jenny.
Split 1:Distance2.040Time16:51.80Pace8:15.98 Cumilative:Distance2.040Time16:51.80Pace8:15.98
With Stephen.
Split 2:Distance1.010Time7:50.30Pace7:45.64 Cumilative:Distance3.050Time24:42.10Pace8:05.93
Jenny joined us.

Leg 4:Distance5.000Time38:42.30Pace7:44.46
With Jenny.
Leg 5:Distance0.500Time4:08.70Pace8:17.40
With Matthew

Red Crocs Miles: 13.55

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

Tue, Aug 08, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.78	0.00	10.00	0.00	13.78

Fast Running Friend Workout - 2017-08-08 08:15:36
Workout Totals: Distance13.780Time1:31:27.70Pace6:38.24
Kids ran their usual distances on their own today. I did a workout - warm up to the Press Building, then an out and back tempo 10 mile tempo on the trail (5 up/5 down), then back to the house. Total time was 1:00:50 (6:05 average). Splits: 6:13, 6:20, 6:25, 6:31, 6:20, 5:49, 5:48, 5:51, 5:49, 5:44 This was a tough workout and I did it out of plain fear. I am getting older. In some ways my memory is getting worse, but I am able to see a larger time span as a whole and evaluate some things with a better perspective. So I vividly remembered what the last 10 K of Top of Utah feels like and wanted to be prepared for it. I also vividly remembered that when I am not yet fit, going over 20 for the long run makes me even less fit, and so does a longer than 10 mile tempo. So I decided to do a mid-week 10 mile tempo, something I had not done in a while. Logistically I could not make it happen without doing half of it uphill. I was reluctant but I just bit the bullet and went for it.
Leg 1:Distance1.640Time12:18.20Pace7:30.12
Warm-up.
Leg 2:Distance10.000Time1:00:50.60Pace6:05.06
Tempo run.
Leg 3:Distance1.640Time14:13.10Pace8:40.18
Back to the house.
Leg 4:Distance0.500Time4:05.80Pace8:11.60
With Matthew.

Red Crocs Miles: 13.78

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

Comments

From steve ash on Tue, Aug 08, 2017 at 20:13:03 from 67.2.69.53

Your consistency over the years will be the decisive factor. Nobody can take that away from you.

Wed, Aug 09, 2017

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 - 2017-08-09 08:10:12
Workout Totals: Distance10.540Time1:21:49.20Pace7:45.77
Total of 10.5. Paced Sarah through 2 miles down the canyon in 14:57.8 (7:41,7:16) - her first time under 15:00 on that course. Then ran some more distance. Kids ran mostly on their own except I ran with Jacob (5) and Matthew. Joseph was at the Bear Lake, I assume he ran there. Matthew set a new PR in 800 on the track without the holding the hand - 4:01.7. His splits by 100 were 26,29(55),29,32(1:56),28,34(2:58),30,33. He has matured a lot emotionally in the last 4 months, and was emotionally steady most of the way except for the occasional rough patches from which he was able to recover - except for the rough patch in the last 100 meters. Compared to 4 months ago this is night and day - back then he would lose it around 200 meters in a 400 and never recover. In terms of talent, he might be our first sub-8:00 miler before turning 5. However, this will depend on how he will mature emotionally in the next few months.
Leg 1:Distance1.020Time9:32.40Pace9:21.18
With Sarah - warmup.
Leg 2:Distance2.000Time14:57.80Pace7:28.90
Sarah's tempo run.
Leg 3:Distance2.020Time14:38.50Pace7:14.90
To the house.
Leg 4:Distance5.000Time38:38.80Pace7:43.76
With Jacob to the car.
Leg 5:Distance0.500Time4:01.70Pace8:03.40
With Matthew.

Camouflage Crocs 2 Miles: 0.50	Red Crocs Miles: 10.04

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

Thu, Aug 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.09	0.00	0.00	2.50	10.59

Fast Running Friend Workout - 2017-08-10 08:57:19
Workout Totals: Distance10.590Time1:17:30.10Pace7:19.10
Did a workout with Jacob 2x1000 down the canyon with 400 recovery (3:20.9/3:19.4), then ran more distance to make it 10 with 2000 in 6:38.8 down the canyon at the end. Otherwise, usual distances for the kids, except Jenny ran only 5 miles due to some fatigue. Total of a little more than 10.5 for me. Joseph ran at the scout camp. William did 4.
Leg 1:Distance4.040Time30:48.90Pace7:37.65
Workout with Jacob. William ran alongside as well but did not do the workout except for the first quarter.
Split 1:Distance0.520Time4:48.20Pace9:14.23 Cumilative:Distance0.520Time4:48.20Pace9:14.23
Split 2:Distance0.625Time3:20.90Pace5:21.44 Cumilative:Distance1.145Time8:09.10Pace7:07.16
Split 3:Distance0.250Time2:33.20Pace10:12.80 Cumilative:Distance1.395Time10:42.30Pace7:40.43
Split 4:Distance0.625Time3:19.40Pace5:19.04 Cumilative:Distance2.020Time14:01.70Pace6:56.68
Split 5:Distance2.020Time16:47.20Pace8:18.61 Cumilative:Distance4.040Time30:48.90Pace7:37.65

Leg 2:Distance6.000Time42:01.50Pace7:00.25
Alone.
Split 1:Distance4.600Time33:51.80Pace7:21.70 Cumilative:Distance4.600Time33:51.80Pace7:21.70
Split 2:Distance1.250Time6:38.80Pace5:19.04 Cumilative:Distance5.850Time40:30.60Pace6:55.49
Split 3:Distance0.150Time1:30.90Pace10:06.00 Cumilative:Distance6.000Time42:01.50Pace7:00.25

Leg 3:Distance0.050Time0:23.60Pace7:52.00
Matthew - false start. Forgot to go to the bathroom.
Leg 4:Distance0.500Time4:16.10Pace8:32.20
With Matthew for real this time.

Red Crocs Miles: 10.59

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

Fri, Aug 11, 2017

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 - 2017-08-11 07:15:59
Workout Totals: Distance10.540Time1:22:08.00Pace7:47.55
Usual runs with the kids today, except William did 4, and Jenny also did 4 to be fresh for the Uneventful Provo River Half tomorrow.
Leg 1:Distance4.000Time30:48.30Pace7:42.07
With Jacob. Last 2 K with Tyson Lambert from UVU.
Leg 2:Distance2.040Time16:25.40Pace8:03.04
With Stephen.
Leg 3:Distance4.000Time30:49.00Pace7:42.25
With William and Jenny.
Leg 4:Distance0.500Time4:05.30Pace8:10.60
With Matthew.

Red Crocs Miles: 10.54

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

Sat, Aug 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.02	0.00	4.00	0.00	20.02

Fast Running Friend Workout - 2017-08-12 07:46:44
Workout Totals: Distance20.020Time2:19:57.70Pace6:59.47
Paced Jenny through the Uneventful Provo River Half in 1:33:53. She held on quite well up until 10 miles keeping up around 7:00 and sometimes hitting sub-7:00 on downhill miles. Her uphill mile was 7:43. After 10 she started experiencing cramps, but did not crash too badly running 7:15 at first and then 7:30 towards the end. Overall a confidence builder for her. I was just hoping she could start at 7:30 and keep it through the first half, then slow down to 8:00 or so. She was very sore afterwards, but that was expected. So this goes to show that someone who runs six days a week for 6 miles a day and has never run more than 7 at once can run a respectable half (relative to the 5 K speed). Definitely better endurance/pace persistence than what I have seen from people who occasionally run 13+, but do not run consistent daily mileage. Afterwards I paced Sarah through a 7:19 mile down the canyon, and ran a 4 mile tempo - 1 mile up, 3 down, splits 6:07,5:49,5:43,5:41. It started getting warm towards the end, plus I had a lot of miles on the odometer, so it was tough. Total of 20.
Leg 1:Distance13.110Time1:33:53.90Pace7:09.74
Pacing Jenny.
Split 1:Distance4.150Time28:40.20Pace6:54.51 Cumilative:Distance4.150Time28:40.20Pace6:54.51
Two triangles at the Vivian Park.
Split 2:Distance2.300Time16:34.80Pace7:12.52 Cumilative:Distance6.450Time45:15.00Pace7:00.93
Letter S at the start of the old highway.
Split 3:Distance1.000Time7:43.40Pace7:43.40 Cumilative:Distance7.450Time52:58.40Pace7:06.63
Mark "16" on the old highway.
Split 4:Distance0.210Time1:28.60Pace7:01.90 Cumilative:Distance7.660Time54:27.00Pace7:06.50
Mark "16" coming back.
Split 5:Distance1.000Time6:55.10Pace6:55.10 Cumilative:Distance8.660Time1:01:22.10Pace7:05.18
Letter "S" coming back.
Split 6:Distance0.200Time1:24.70Pace7:03.50 Cumilative:Distance8.860Time1:02:46.80Pace7:05.15
One triangle by the gate at Nunn's Park.
Split 7:Distance3.000Time21:40.50Pace7:13.50 Cumilative:Distance11.860Time1:24:27.30Pace7:07.26
One triangle by the pedestrian bridge at the mouth of the canyon.
Split 8:Distance1.250Time9:26.60Pace7:33.28 Cumilative:Distance13.110Time1:33:53.90Pace7:09.74
Finish.

Leg 2:Distance0.150Time1:08.20Pace7:34.67
Looking for the "getaway" car.
Leg 3:Distance0.120Time1:06.50Pace9:14.17
Warm-up with Sarah.
Leg 4:Distance1.000Time7:19.40Pace7:19.40
With Sarah.
Leg 5:Distance4.000Time23:20.80Pace5:50.20
Tempo run.
Leg 6:Distance1.640Time13:08.90Pace8:01.04
Back to the house.

Red Crocs Miles: 20.02

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

Sun, Aug 13, 2017

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 14, 2017

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 - 2017-08-14 07:49:14
Workout Totals: Distance10.500Time1:17:58.60Pace7:25.58
I had to run earlier today to get the run done before the work meeting. Jenny could not run, actually she could barely walk, but she was able to ride a bike. She rode 10 miles with me. I had to push her on a few uphills as she did not have enough quad strength to pedal up. Other kids ran their usual distances on their own. I ran 0.5 with Matthew in the evening.
Leg 1:Distance10.000Time1:13:31.80Pace7:21.18
With Jenny.
Leg 2:Distance0.500Time4:26.80Pace8:53.60
With Matthew.

Red Crocs Miles: 10.50

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

Tue, Aug 15, 2017

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

Fast Running Friend Workout - 2017-08-15 08:22:41
Workout Totals: Distance10.350Time1:19:39.20Pace7:41.76
Total of 10. Stephen did a mile time trial. I hoped he would break 7:00. He did run a PR - 7:08.4 (1:41, 1:48, 1:49, 1:47), but mentally was not there for the sub-7:00. He complained the pace was too fast, and tried to start crying a few times, but Jacob and William laid down the law for him and to some extend he was able to control himself. However, he lost some precious time and energy on this. Sarah ran 800 in 3:35 (1:43/1:52). I ran with most of the remaining kids.
Leg 1:Distance0.190Time1:58.70Pace10:24.74
Warm-up.
Leg 2:Distance1.000Time7:08.40Pace7:08.40
Stephen's mile time trial.
Leg 3:Distance0.120Time1:16.00Pace10:33.33
To the car.
Leg 4:Distance2.040Time16:24.70Pace8:02.70
With William and Jacob.
Leg 5:Distance4.000Time31:04.00Pace7:46.00
With Joseph and Julia.
Leg 6:Distance3.000Time21:47.40Pace7:15.80
Alone.

Red Crocs Miles: 10.35

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

Wed, Aug 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.64	0.00	10.00	0.00	14.64

Fast Running Friend Workout - 2017-08-16 07:59:49
Workout Totals: Distance14.640Time1:35:45.30Pace6:32.44
Did a medium long run with a 10 mile tempo up and down the canyon. Splits: 6:19, 6:15, 6:24, 6:41, 6:25 (32:04), 5:46, 5:44, 5:43, 5:45, 5:38. There was a strong headwind going up, stronger than last week, thus a slower split on the way up, and faster on the way down. Overall, though, I think I was stronger. During the cool down I ran into Julia and turned around to run some extra with her. She ran the last uphill mile in 7:26, which is a positive. Also ran with Matthew in the evening. Otherwise kids ran on their own.
Leg 1:Distance1.640Time11:56.20Pace7:16.71
Warm-up.
Leg 2:Distance10.000Time1:00:40.40Pace6:04.04
Tempo.
Leg 3:Distance2.500Time18:54.70Pace7:33.88
Cool-down - part with Julia.
Leg 4:Distance0.500Time4:14.00Pace8:28.00
With Matthew.

Red Crocs Miles: 14.64

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

Thu, Aug 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.49	0.00	0.00	1.25	12.74

Fast Running Friend Workout - 2017-08-17 08:27:07
Workout Totals: Distance12.745Time1:39:05.30Pace7:46.48
Did a workout with Jacob - 2x1000 down the canyon with 200 recovery. He was able to run 3:22.6/3:23.9. Next step is the mile time trial on the track next week. Then ran with most of the rest of the kids. Total of around 12.
Leg 1:Distance4.165Time31:22.00Pace7:31.86
Workout with Jacob - 2x1000 down the canyon.
Split 1:Distance0.520Time4:42.30Pace9:02.88 Cumilative:Distance0.520Time4:42.30Pace9:02.88
Split 2:Distance0.625Time3:22.60Pace5:24.16 Cumilative:Distance1.145Time8:04.90Pace7:03.49
Split 3:Distance0.125Time1:35.40Pace12:43.20 Cumilative:Distance1.270Time9:40.30Pace7:36.93
Split 4:Distance0.625Time3:23.90Pace5:26.24 Cumilative:Distance1.895Time13:04.20Pace6:53.83
Split 5:Distance2.270Time18:17.80Pace8:03.61 Cumilative:Distance4.165Time31:22.00Pace7:31.86

Leg 2:Distance4.080Time31:58.80Pace7:50.29
With William - part with Stephen.
Split 1:Distance2.040Time16:29.60Pace8:05.10 Cumilative:Distance2.040Time16:29.60Pace8:05.10
Dropped off Stephen.
Split 2:Distance2.040Time15:29.20Pace7:35.49 Cumilative:Distance4.080Time31:58.80Pace7:50.29
Finished with William.

Leg 3:Distance4.000Time31:37.10Pace7:54.27
With Joseph.
Leg 4:Distance0.500Time4:07.40Pace8:14.80
With Matthew.

Red Crocs Miles: 12.74

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

Fri, Aug 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.29	0.00	0.00	1.25	10.54

Fast Running Friend Workout - 2017-08-18 08:35:08
Workout Totals: Distance10.540Time1:21:15.30Pace7:42.55
Did a workout with Joseph - 2x1000 with 400 recovery down the canyon. Then ran 6 with Jacob to get the car + extra distance. Ran with Matthew in the evening. We had a funny incident. Half way through he said he needed to go to the bathroom but his best option was to run home. He did not like it and started to scream and he is loud. In spite of that he kept running at about 9:10 pace and did not insist on holding the hand. He made it hope. I think this is a good development.
Leg 1:Distance4.040Time30:55.10Pace7:39.18
Workout with Joseph - 2x1000 with 400 recovery.
Split 1:Distance0.520Time4:17.30Pace8:14.81 Cumilative:Distance0.520Time4:17.30Pace8:14.81
Split 2:Distance0.625Time3:19.30Pace5:18.88 Cumilative:Distance1.145Time7:36.60Pace6:38.78
Split 3:Distance0.250Time2:37.90Pace10:31.60 Cumilative:Distance1.395Time10:14.50Pace7:20.50
Split 4:Distance0.625Time3:18.70Pace5:17.92 Cumilative:Distance2.020Time13:33.20Pace6:42.57
Split 5:Distance2.020Time17:21.90Pace8:35.79 Cumilative:Distance4.040Time30:55.10Pace7:39.18

Leg 2:Distance6.000Time45:47.50Pace7:37.92
With Jacob.
Leg 3:Distance0.500Time4:32.70Pace9:05.40
With Matthew.

Red Crocs Miles: 10.54

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

Sat, Aug 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.66	0.00	6.00	0.00	20.66

Fast Running Friend Workout - 2017-08-19 08:39:53
Workout Totals: Distance20.660Time2:23:22.10Pace6:56.36
Today Stephen broke 7:00 for the first time with 6:56.0. We have a challenge in the family to break 7:00 before turning 7. Stephen in his typical style made it by this skin of his teeth - 3 days before his 7th birthday, and with the help of 46 seconds in the last 200. His splits were 1:40, 1:47, 1:46, and 1:40 (54,46). Sarah scared him in the first 400, then the pace was too fast for her and she finished the mile in 7:29.9. I did some more running with the kids and then did my workout finishing the total of 20 with a 6 mile tempo down the canyon from 12 to 18 in 34:55. It got warm, pretty close to 90F by then. So I stopped twice in the middle of it for water and to soak my shirt. Thought I might have fuel issues at the start of the tempo as breaking 6:00 felt hard, but I was OK.
Leg 1:Distance0.150Time1:35.20Pace10:34.67
Warm-up.
Leg 2:Distance1.070Time7:29.90Pace7:00.47
Paced Stephen, then went back to Sarah and William.
Split 1:Distance1.000Time6:56.00Pace6:56.00 Cumilative:Distance1.000Time6:56.00Pace6:56.00
Stephen's time.
Split 2:Distance0.070Time0:33.90Pace8:04.29 Cumilative:Distance1.070Time7:29.90Pace7:00.47
Sarah's time.

Leg 3:Distance0.120Time0:55.80Pace7:45.00
Matthew false start one.
Leg 4:Distance0.210Time1:40.00Pace7:56.19
Matthew DNF.
Leg 5:Distance2.040Time15:41.20Pace7:41.37
With Jenny and William.
Leg 6:Distance16.570Time1:51:50.50Pace6:44.98
The rest of it.
Split 1:Distance8.550Time1:01:55.20Pace7:14.53 Cumilative:Distance8.550Time1:01:55.20Pace7:14.53
Glycogen pre-dump.
Split 2:Distance6.000Time34:55.20Pace5:49.20 Cumilative:Distance14.550Time1:36:50.40Pace6:39.34
Tempo.
Split 3:Distance2.020Time15:00.10Pace7:25.59 Cumilative:Distance16.570Time1:51:50.50Pace6:44.98
Cool-down.

Leg 7:Distance0.500Time4:09.50Pace8:19.00
With Matthew for real this time in the evening.

Red Crocs Miles: 20.66

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

Sun, Aug 20, 2017

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 as usual.

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

Mon, Aug 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.36	0.00	0.00	0.25	10.61

Fast Running Friend Workout - 2017-08-21 08:22:42
Workout Totals: Distance10.612Time1:22:35.20Pace7:46.94
In the morning did the usual runs with the kids. Did a quarter pickup in 79 at the end and it felt easier than I expected. In the evening paced Sarah through 100 in 21.0 and ran with Matthew. He actually ran a 400 PR in the first lap (1:53) but then faded to 2:10 and did not get his 800 record.
Leg 1:Distance4.050Time31:40.10Pace7:49.16
With Jacob. William did 3, Stephen 2.04.
Split 1:Distance2.040Time16:58.50Pace8:19.26 Cumilative:Distance2.040Time16:58.50Pace8:19.26
Stephen's drop off.
Split 2:Distance1.010Time7:51.70Pace7:47.03 Cumilative:Distance3.050Time24:50.20Pace8:08.59
William's drop off.
Split 3:Distance1.000Time6:49.90Pace6:49.90 Cumilative:Distance4.050Time31:40.10Pace7:49.16
With Jacob.

Leg 2:Distance5.000Time39:38.90Pace7:55.78
With Joseph.
Leg 3:Distance1.000Time6:48.60Pace6:48.60
Alone. Did a pickup.
Split 1:Distance0.750Time5:29.30Pace7:19.07 Cumilative:Distance0.750Time5:29.30Pace7:19.07
Split 2:Distance0.250Time1:19.30Pace5:17.20 Cumilative:Distance1.000Time6:48.60Pace6:48.60
Pickup.

Leg 4:Distance0.062Time0:24.20Pace6:30.32
Sarah's 100 time trial. Matthew jumped in, so we timed him as well.
Split 1:Distance0.062Time0:21.00Pace5:38.71 Cumilative:Distance0.062Time0:21.00Pace5:38.71
Sarah's time.
Split 2:Distance0.000Time0:03.20Pace0:00.00 Cumilative:Distance0.062Time0:24.20Pace6:30.32
Matthew's time.

Leg 5:Distance0.500Time4:03.40Pace8:06.80
With Matthew.

Red Crocs Miles: 10.61

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

Tue, Aug 22, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.54	0.00	3.00	0.00	10.54

Fast Running Friend Workout - 2017-08-22 07:54:41
Workout Totals: Distance10.540Time1:13:22.30Pace6:57.68
Kids ran on their own today. I did 10.54 with a 3 mile tempo down the canyon in 16:28 (5:27, 5:31, 5:30).
Leg 1:Distance5.270Time40:02.30Pace7:35.84
Warm-up - glycogen pre-dump.
Leg 2:Distance3.000Time16:28.00Pace5:29.33
Tempo.
Leg 3:Distance2.270Time16:52.00Pace7:25.81
Cool-down.

Red Crocs Miles: 10.54

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

Wed, Aug 23, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.15	0.00	1.00	1.00	11.15

Fast Running Friend Workout - 2017-08-23 08:18:26
Workout Totals: Distance11.150Time1:22:49.30Pace7:25.68
We had mile time trials today. First William ran a huge PR of 6:01.9 with the splits of 86,89,94,90. I paced him. Then Jacob ran 5:33.8 with the splits of 80,85,83,83. Joseph and I paced him. I kicked for 200 with a lap to go with the idea to help Joseph break his record of 5:28, but he did not follow me, so I eased off. I ended up with 5:30.7, he had 5:32.9. Also Matthew ran 800 PR in 3:58.4 paced by Joseph and Zachary (cousin). Then I ran some more distance alone. In the evening we paced Samantha (the one living with us, not Jeff's wife) through a mile in 10:05 with 2 breaks.
Leg 1:Distance0.400Time3:48.00Pace9:30.00
Warm-up.
Leg 2:Distance1.000Time6:01.90Pace6:01.90
William's mile.
Leg 3:Distance0.250Time2:22.60Pace9:30.40
Recovery jog.
Leg 4:Distance1.000Time5:33.80Pace5:33.80
Jacob's mile.
Split 1:Distance1.000Time5:30.70Pace5:30.70 Cumilative:Distance1.000Time5:30.70Pace5:30.70
My split.
Split 2:Distance0.000Time0:02.20Pace0:00.00 Cumilative:Distance1.000Time5:32.90Pace5:32.90
Joseph.
Split 3:Distance0.000Time0:00.90Pace0:00.00 Cumilative:Distance1.000Time5:33.80Pace5:33.80
Jacob.

Leg 5:Distance7.500Time54:57.20Pace7:19.63
Alone.
Leg 6:Distance1.000Time10:05.80Pace10:05.80
Paced Samantha with the boys.

Red Crocs Miles: 11.15

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

Thu, Aug 24, 2017

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 - 2017-08-24 07:00:50
Workout Totals: Distance11.000Time1:25:38.00Pace7:47.09
Today Stephen set a course record for the 2.04 course - 16:09. Matthew also set the course record for his 0.5 course - 4:00.9. Otherwise it was a usual day.
Leg 1:Distance5.000Time38:28.30Pace7:41.66
With Jacob and Jeff McClellan.
Leg 2:Distance4.080Time32:16.80Pace7:54.71
With William. Stephen, Zachary, and Jeff ran the first 2.
Split 1:Distance2.040Time16:09.20Pace7:55.10 Cumilative:Distance2.040Time16:09.20Pace7:55.10
Stephen's time.
Split 2:Distance2.040Time16:07.60Pace7:54.31 Cumilative:Distance4.080Time32:16.80Pace7:54.71
With William.

Leg 3:Distance1.420Time10:52.00Pace7:39.15
Part alone, part with Joseph.
Leg 4:Distance0.500Time4:00.90Pace8:01.80
With Matthew.

Red Crocs Miles: 11.00

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

Fri, Aug 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.56	0.00	0.00	0.44	7.00

Fast Running Friend Workout - 2017-08-25 08:45:36
Workout Totals: Distance7.000Time53:10.60Pace7:35.80
Mini-taper for the TOU Half. Did a pickup with Jeff in the last 0.44 at about 5:20 pace uphill. Was surprised that I could even do it.
Leg 1:Distance7.000Time53:10.60Pace7:35.80
Split 1:Distance6.560Time50:49.40Pace7:44.85 Cumilative:Distance6.560Time50:49.40Pace7:44.85
With the kids and Jeff.
Split 2:Distance0.440Time2:21.20Pace5:20.91 Cumilative:Distance7.000Time53:10.60Pace7:35.80
Pickup.

Red Crocs Miles: 7.00

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

Sat, Aug 26, 2017

Race: Top of Utah Half (13.109 Miles) 01:15:24, Place overall: 12, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	0.00	13.11	0.00	21.21

Fast Running Friend Workout - 2017-08-26 05:17:39
Workout Totals: Distance21.210Time2:23:13.10Pace6:45.14
Top of Utah Half, 1:15:24, 12th overall, 2nd master, $75. Started out with Nan and Jacob Kuntz, but could only keep up for a little over 3 miles. Then Dennis caught up to me. I latched on. Matt Wolpert passed us. When we got to the steeper downhill between 5 and 7 I found another gear, passed Dennis, then passed Jacob and Matt, and tried to catch up to Nan. Started to run out of juice as it flattened out. Matt passed me shortly after 9. Right before he passed me my Croc fell off. Not sure why. I lost about 5 seconds and was not able to latch on. However, shortly after 10 John Coyle passed me and I latched on. He pulled me up to Matt by 12, but as soon as we were about to make contact, I fell apart and could not keep the pace. John passed Matt, but I could not even make contact. So I stayed a few seconds behind him for the rest of the race. He won the masters with 1:15:18. Top finishers: Aaron FLETCHER 01:04:46.8 Bryant JENSEN 01:06:30.2 Riley COOK 01:07:06.7 Nate KRAH 01:07:43.5 Fritz VAN DE KAMP 01:08:04.5 Ben VAN BEEKUM 01:09:18.3 Tom DERR 01:11:10.0 Eric STRAND 01:11:39.5 Nan KENNARD 01:14:34.2 John COYLE 01:14:46.4 Dennis took 3rd in the masters with 1:16:39 (55 years old). Nan's 1:14:34 was not only the course record, but probably the world record for a mother of four (defined as someone who has given birth to and is currently raising four or more children). Nancy Kiprop ran 2:24:20 marathon in Vienna. She has seven children, but she adopted five of them, which puts her in a different division. Aaron Fletcher got the course record as well. Something odd happened in the last 5 K. All competitors around me including myself appeared to have an unusual slowdown. Looking at the split at 9 miles/finish time for me: 2017: 50:41/1:15:24, 2016: 50:47/1:14:49, 2015: 50:43/1:15:04, 2014: 50:47/1:14:46, 2013: 50:21/1:14:49. The Croc incident happened after 9 and cost me maybe 5 seconds, but where did the rest of it go? The time should have been at least 20 seconds faster, even counting the incident. Matt Wolpert had a faster split at 9 than he did last year, had no Croc incident, and finished 35 seconds slower. Nan had about 30 seconds on me shortly after 9 at the spot of the Croc incident - pre-incident. So 5 seconds on the incident, the remaining 15 on just being more fit. John Coyle is an outlier with an unusually fast last mile, but that is to be expected from a 1:06 guy out of shape (or doing a training run, but he looked too fat for a 1:06 guy from behind, so I am assuming just out of shape). Removing the outlier, Matt, Nan, and I ran more or less the same relative to each other comparing the first 10 miles and the last 3, and yet there was a clear slowdown for me and Matt relative to last year (and other years for me). My best explanation so far is that it got a bit warmer, warm enough to where you slow down by 7 seconds per mile or so without noticing.
Leg 1:Distance2.100Time18:56.10Pace9:01.00
Warm-up with Nan Kennard and Jessica Stanford.
Leg 2:Distance13.110Time1:15:24.10Pace5:45.09
The race.
Split 1:Distance1.000Time5:36.60Pace5:36.60 Cumilative:Distance1.000Time5:36.60Pace5:36.60
Split 2:Distance1.000Time5:36.50Pace5:36.50 Cumilative:Distance2.000Time11:13.10Pace5:36.55
Split 3:Distance1.000Time5:36.60Pace5:36.60 Cumilative:Distance3.000Time16:49.70Pace5:36.57
Split 4:Distance1.000Time5:47.20Pace5:47.20 Cumilative:Distance4.000Time22:36.90Pace5:39.23
Split 5:Distance1.000Time5:33.80Pace5:33.80 Cumilative:Distance5.000Time28:10.70Pace5:38.14
Split 6:Distance1.000Time5:26.20Pace5:26.20 Cumilative:Distance6.000Time33:36.90Pace5:36.15
Split 7:Distance1.000Time5:32.00Pace5:32.00 Cumilative:Distance7.000Time39:08.90Pace5:35.56
Split 8:Distance0.950Time5:16.40Pace5:33.05 Cumilative:Distance7.950Time44:25.30Pace5:35.26
Split 9:Distance1.050Time6:15.70Pace5:57.81 Cumilative:Distance9.000Time50:41.00Pace5:37.89
Split 10:Distance1.000Time5:58.40Pace5:58.40 Cumilative:Distance10.000Time56:39.40Pace5:39.94
Split 11:Distance1.000Time6:04.60Pace6:04.60 Cumilative:Distance11.000Time1:02:44.00Pace5:42.18
Split 12:Distance1.000Time6:18.60Pace6:18.60 Cumilative:Distance12.000Time1:09:02.60Pace5:45.22
Split 13:Distance1.010Time5:48.40Pace5:44.95 Cumilative:Distance13.010Time1:14:51.00Pace5:45.20
Split 14:Distance0.100Time0:33.10Pace5:31.00 Cumilative:Distance13.110Time1:15:24.10Pace5:45.09

Leg 3:Distance6.000Time48:52.90Pace8:08.82
Cool-down with Joseph and Jacob. Nan, the Richardsons, and Merillee Blackham joined us for the the first 4.

Red Crocs Miles: 21.21

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

Sun, Aug 27, 2017

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 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.58	0.00	0.00	0.00	10.58

Fast Running Friend Workout - 2017-08-28 07:27:43
Workout Totals: Distance10.580Time1:18:22.70Pace7:24.49
Usual runs, except for William who ran a PR for the 3 mile course in 20:55 (7:03, 6:58, 6:54). Julia also had a strong closing mile in 7:05.
Leg 1:Distance2.040Time17:35.00Pace8:37.16
With Stephen and Jacob.
Leg 2:Distance2.040Time14:41.00Pace7:11.86
With Jacob.
Leg 3:Distance3.000Time20:49.90Pace6:56.63
Part alone, part with Julia.
Split 1:Distance2.000Time13:44.00Pace6:52.00 Cumilative:Distance2.000Time13:44.00Pace6:52.00
Split 2:Distance1.000Time7:05.90Pace7:05.90 Cumilative:Distance3.000Time20:49.90Pace6:56.63
Julia's last mile.

Leg 4:Distance3.000Time20:55.20Pace6:58.40
With William and Joseph.
Leg 5:Distance0.500Time4:21.60Pace8:43.20
With Matthew.

Red Crocs Miles: 10.58

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

Tue, Aug 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.11	0.00	0.00	4.00	14.11

Fast Running Friend Workout - 2017-08-29 08:13:00
Workout Totals: Distance14.105Time1:51:53.50Pace7:55.97
Ran the first 2.27 with Jenny, then did 4x(4x400) with 200 recovery between intervals and a bit over a mile recovery between sets. First set was up the canyon, the remaining 3 were down. Averaged around 83 on the way up, and 75 on the way down. Kids ran their usual distances on their own.
Leg 1:Distance2.270Time18:33.10Pace8:10.35
Warm-up with Jenny.
Leg 2:Distance8.875Time1:08:44.10Pace7:44.69
Workout.
Split 1:Distance0.250Time1:22.70Pace5:30.80 Cumilative:Distance0.250Time1:22.70Pace5:30.80
Split 2:Distance0.125Time1:22.30Pace10:58.40 Cumilative:Distance0.375Time2:45.00Pace7:20.00
Split 3:Distance0.250Time1:24.50Pace5:38.00 Cumilative:Distance0.625Time4:09.50Pace6:39.20
Split 4:Distance0.125Time1:33.90Pace12:31.20 Cumilative:Distance0.750Time5:43.40Pace7:37.87
Split 5:Distance0.250Time1:24.40Pace5:37.60 Cumilative:Distance1.000Time7:07.80Pace7:07.80
Split 6:Distance0.125Time1:31.50Pace12:12.00 Cumilative:Distance1.125Time8:39.30Pace7:41.60
Split 7:Distance0.250Time1:23.10Pace5:32.40 Cumilative:Distance1.375Time10:02.40Pace7:18.11
Split 8:Distance1.125Time10:02.80Pace8:55.82 Cumilative:Distance2.500Time20:05.20Pace8:02.08
Split 9:Distance0.250Time1:16.00Pace5:04.00 Cumilative:Distance2.750Time21:21.20Pace7:45.89
Split 10:Distance0.125Time1:19.60Pace10:36.80 Cumilative:Distance2.875Time22:40.80Pace7:53.32
Split 11:Distance0.250Time1:16.50Pace5:06.00 Cumilative:Distance3.125Time23:57.30Pace7:39.94
Split 12:Distance0.125Time1:17.30Pace10:18.40 Cumilative:Distance3.250Time25:14.60Pace7:46.03
Split 13:Distance0.250Time1:16.70Pace5:06.80 Cumilative:Distance3.500Time26:31.30Pace7:34.66
Split 14:Distance0.125Time1:23.70Pace11:09.60 Cumilative:Distance3.625Time27:55.00Pace7:42.07
Split 15:Distance0.250Time1:16.00Pace5:04.00 Cumilative:Distance3.875Time29:11.00Pace7:31.87
Split 16:Distance1.125Time10:02.40Pace8:55.47 Cumilative:Distance5.000Time39:13.40Pace7:50.68
Split 17:Distance0.250Time1:15.00Pace5:00.00 Cumilative:Distance5.250Time40:28.40Pace7:42.55
Split 18:Distance0.125Time1:20.90Pace10:47.20 Cumilative:Distance5.375Time41:49.30Pace7:46.85
Split 19:Distance0.250Time1:14.40Pace4:57.60 Cumilative:Distance5.625Time43:03.70Pace7:39.32
Split 20:Distance0.125Time1:28.70Pace11:49.60 Cumilative:Distance5.750Time44:32.40Pace7:44.77
Split 21:Distance0.250Time1:16.90Pace5:07.60 Cumilative:Distance6.000Time45:49.30Pace7:38.22
Split 22:Distance0.125Time1:28.00Pace11:44.00 Cumilative:Distance6.125Time47:17.30Pace7:43.23
Split 23:Distance0.250Time1:15.80Pace5:03.20 Cumilative:Distance6.375Time48:33.10Pace7:36.96
Split 24:Distance1.125Time10:48.90Pace9:36.80 Cumilative:Distance7.500Time59:22.00Pace7:54.93
Split 25:Distance0.250Time1:16.80Pace5:07.20 Cumilative:Distance7.750Time1:00:38.80Pace7:49.52
Split 26:Distance0.125Time1:22.10Pace10:56.80 Cumilative:Distance7.875Time1:02:00.90Pace7:52.50
Split 27:Distance0.250Time1:16.60Pace5:06.40 Cumilative:Distance8.125Time1:03:17.50Pace7:47.38
Split 28:Distance0.125Time1:29.40Pace11:55.20 Cumilative:Distance8.250Time1:04:46.90Pace7:51.14
Split 29:Distance0.250Time1:16.10Pace5:04.40 Cumilative:Distance8.500Time1:06:03.00Pace7:46.24
Split 30:Distance0.125Time1:26.70Pace11:33.60 Cumilative:Distance8.625Time1:07:29.70Pace7:49.53
Split 31:Distance0.250Time1:14.40Pace4:57.60 Cumilative:Distance8.875Time1:08:44.10Pace7:44.69

Leg 3:Distance1.960Time15:30.30Pace7:54.64
Cool-down.
Leg 4:Distance1.000Time9:06.00Pace9:06.00
With Matthew.

Red Crocs Miles: 14.11

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

Wed, Aug 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.30	0.00	0.74	0.00	10.04

Fast Running Friend Workout - 2017-08-30 08:12:22
Workout Totals: Distance10.044Time1:13:47.30Pace7:20.79
Today we did time trials on the track. Matthew set a new family record in the mile in the 4 and under age division running 8:19.4. His splits were 1:56, 2:03, 2:10, and 2:07. He has experienced a maturity breakthrough - he never cried or tried to stop. This allowed him to improve his previous best by 44 seconds. He still has a lot of potential in the area of focus - he made a lot of surges that lasted around 100 meters followed by a slump with the pace being around 8:00 during the surge and dropping to 9:00 during the slump. Matthew will be 5 on Dec 26th. So far it appears he will be our first sub-8:00 before turning 5. Stephen had the previous family record in the 4 and under division of 8:29. William raced Julia in the 800. She was able to stay with him up to about 300, then had a huge slump. William ended up with a PR of 2:51.1 (40,42,46,43). Julia finished in 3:01.4. I am suspecting she is not absorbing the iron she is taking or maybe just not taking enough. Another possible issue is that she grew vertically very fast, but her heart might have fallen behind. Stephen tried 800 but after the first lap in 1:39 (48,51) and no effort to speed up I stopped him shortly before the 500 mark and had him redeem himself in the 400 which he ran in 89.6 (45,44) breaking 90 for the first time. Joseph, Jacob, and I also paced Kosuke, a Japanese student living at our house for a month to a 6:28 mile. His splits were 86,1:39,1:45, 1:35. Then all of us ran whatever distances we needed to get our standard totals.
Leg 1:Distance1.000Time8:19.40Pace8:19.40
Pacing Matthew with Joseph and Jacob.
Leg 2:Distance0.496Time3:01.40Pace6:05.73
Pacing William and Julia.
Split 1:Distance0.496Time2:51.10Pace5:44.96 Cumilative:Distance0.496Time2:51.10Pace5:44.96
William.
Split 2:Distance0.000Time0:10.30Pace0:00.00 Cumilative:Distance0.496Time3:01.40Pace6:05.73
Julia.

Leg 3:Distance0.300Time2:01.90Pace6:46.33
Stephen's botched 800.
Leg 4:Distance1.000Time6:28.30Pace6:28.30
Pacing Kosuke with Joseph and Jacob.
Leg 5:Distance0.248Time1:29.60Pace6:01.29
Pacing Stephen's 400.
Leg 6:Distance7.000Time52:26.70Pace7:29.53
Alone.

Red Crocs Miles: 10.04

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

Thu, Aug 31, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.04	0.00	0.00	1.00	10.04

Fast Running Friend Workout - 2017-08-31 10:06:03
Workout Totals: Distance10.040Time1:11:41.70Pace7:08.46
Paced Sarah on the track today. The target was 7:30 in the mile. She was almost on pace after three laps but kept running 5-10 feet behind me. After three laps I stopped her and told her we had to try again. Slower pace would be fine, but she had to learn to keep contact. While she rested I paced Joseph in his mile time trial. He was not feeling quite 100% and wanted to stop after the first lap which I paced in 78. I told him he had to finish 2 laps. He sped up. I told him if he had the juice to speed up he should finish the mile. He did not quite get the mile record, but was close - 5:30.5. I kicked in the last lap to be a target for him to break the record and ended up with 5:27. Then Jenny and I paced Sarah through a 7:57 mile with the goal being learning to stay in contact with the pacer. She was able to do it this time. Then I ran 2 with Jenny and 5 more alone. Jacob had a stomach bug and ran only 2 today. Otherwise kids ran their usual distances.
Leg 1:Distance1.000Time7:39.00Pace7:39.00
Pacing Sarah for most of this, then jogged to finish the mile.
Leg 2:Distance1.000Time5:27.00Pace5:27.00
Pacing Joseph.
Leg 3:Distance1.000Time7:57.00Pace7:57.00
Pacing Sarah.
Leg 4:Distance2.040Time15:41.80Pace7:41.67
With Jenny.
Leg 5:Distance5.000Time34:56.90Pace6:59.38
Alone.

Red Crocs Miles: 10.04

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

Fri, Sep 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.75	0.00	0.00	0.00	12.75

Fast Running Friend Workout - 2017-09-01 09:06:06
Workout Totals: Distance12.750Time1:35:50.20Pace7:31.00
Usual distances for the kids, I ran 5 with Joseph, 5 alone, then later in the evening 2 with Zachary including his warm-up, mile time trial - 6:58.4 (1:43, 1:46, 1:45, 1:41), and cool-down, and later 0.75 with Matthew.
Leg 1:Distance5.000Time37:27.80Pace7:29.56
With Joseph.
Leg 2:Distance5.000Time34:49.90Pace6:57.98
Alone.
Leg 3:Distance0.430Time4:03.10Pace9:25.35
Zachary's warm-up.
Leg 4:Distance1.000Time6:58.40Pace6:58.40
Zachary's mile time trial (Orem High).
Leg 5:Distance0.570Time6:05.30Pace10:40.88
Zachary's cool-down.
Leg 6:Distance0.750Time6:25.70Pace8:34.27
With Matthew.

Red Crocs Miles: 12.75

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

Sat, Sep 02, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.64	0.00	6.00	0.00	21.64

Fast Running Friend Workout - 2017-09-02 08:27:59
Workout Totals: Distance10.600Time1:15:45.70Pace7:08.84
Did something different today. Split the long run into two parts - morning and evening doing exact same workout both times. The workout was 10.5+ miles with 3 fast in the middle. In the morning I ran 16:30 (5:27,5:33,5:30). In the evening I did 16:58 (5:28, 5:49, 5:41). This was an interesting experiment. Part of the challenge of the evening workout was that it was that it was warmer. Part that it was dark. But I think most of it came from glycogen depletion. So I suppose we can say that 10 hours is not enough to fully rebuild glycogen stores after a 10 mile run with a 3 mile tempo in the middle - at least for me.
Leg 1:Distance5.270Time41:45.60Pace7:55.45
Warm-up - most of it with Jenny.
Leg 2:Distance3.000Time16:30.60Pace5:30.20
Tempo.
Leg 3:Distance2.330Time17:29.50Pace7:30.43
Back to the house with Jenny.

Fast Running Friend Workout - 2017-09-02 20:01:58
Workout Totals: Distance11.040Time1:19:34.70Pace7:12.49
Second session. Joseph rode along with me on a bike.
Leg 1:Distance5.270Time40:42.50Pace7:43.47
Warm-up.
Leg 2:Distance3.000Time16:58.80Pace5:39.60
Tempo.
Leg 3:Distance2.270Time17:45.60Pace7:49.43
Cool-down.
Leg 4:Distance0.500Time4:07.80Pace8:15.60
With Matthew.

Red Crocs Miles: 21.64

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

Sun, Sep 03, 2017

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, Sep 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.51	0.74	1.25	0.00	10.50

Fast Running Friend Workout - 2017-09-04 08:26:59
Workout Totals: Distance10.502Time1:25:27.20Pace8:08.21
Today I paced Sarah on the track through the mile in 7:29.3 (splits 1:49, 1:54, 1:54, 1:49). For some reason she has been having a hard time hitting fast times on the the track. We need to figure out what is going on. But this is an improvement - her fastest track mile so far. I also paced Julia through a 6:00 pace to failure then break workout. She did 800-400-400. Did a mile pickup down a small grade in 5:33. Kids ran their usual distances mostly on their own.
Leg 1:Distance1.030Time10:22.20Pace10:04.08
Warm-up with Sarah.
Leg 2:Distance1.000Time7:29.30Pace7:29.30
Paced Sarah through the mile on the track.
Leg 3:Distance0.990Time9:33.70Pace9:39.49
Cool-down - part with Sarah.
Leg 4:Distance1.520Time12:07.10Pace7:58.36
Part alone, part with Joseph.
Leg 5:Distance1.040Time8:58.80Pace8:38.08
Warm-up with Julia.
Leg 6:Distance0.496Time3:02.20Pace6:07.34
800 with Julia.
Leg 7:Distance0.248Time1:30.90Pace6:06.53
400 with Julia.
Leg 8:Distance0.248Time1:25.60Pace5:45.16
400 with Julia.
Leg 9:Distance0.980Time9:07.80Pace9:18.98
Back home with Julia.
Leg 10:Distance2.450Time17:49.00Pace7:16.33
Alone - did a pickup for the downhill mile on the ward 2 mile course.
Split 1:Distance0.500Time3:55.10Pace7:50.20 Cumilative:Distance0.500Time3:55.10Pace7:50.20
Split 2:Distance1.000Time5:33.40Pace5:33.40 Cumilative:Distance1.500Time9:28.50Pace6:19.00
Split 3:Distance0.950Time8:20.50Pace8:46.84 Cumilative:Distance2.450Time17:49.00Pace7:16.33

Leg 11:Distance0.500Time4:00.60Pace8:01.20
With Matthew.

Red Crocs Miles: 10.50

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

Tue, Sep 05, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.97	0.00	5.00	0.00	11.97

Fast Running Friend Workout - 2017-09-05 07:57:38
Workout Totals: Distance11.970Time1:27:08.00Pace7:16.76
Did 9 miles with a 5 mile tempo out and back in the canyon in the morning, then paced Jenny in the 2 K cross-country race. Times: Joseph 8:04 (got lost) Jacob 8:04 (got lost, but less than Joseph) William 8:23 (got lost a little bit as well) Jenny 8:23 Stephen 9:51 Matthew 11:25 Sarah 11:30
Leg 1:Distance2.020Time16:17.10Pace8:03.71
Warm-up.
Leg 2:Distance5.000Time31:12.70Pace6:14.54
Tempo run out and back in the canyon.
Leg 3:Distance2.020Time16:13.30Pace8:01.83
Cool-down.
Leg 4:Distance0.450Time3:35.20Pace7:58.22
Warm-up before cross-country.
Leg 5:Distance1.240Time8:24.20Pace6:46.61
Paced Jenny in the 2 K.
Split 1:Distance1.240Time8:21.90Pace6:44.76 Cumilative:Distance1.240Time8:21.90Pace6:44.76
My time.
Split 2:Distance0.000Time0:02.30Pace0:00.00 Cumilative:Distance1.240Time8:24.20Pace6:46.61
Jenny's time.

Leg 6:Distance1.240Time11:25.50Pace9:12.82
Paced Matthew in the 2 K.

Saucony Type A Miles: 2.93	Red Crocs Miles: 9.04

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

Wed, Sep 06, 2017

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 - 2017-09-06 08:47:36
Workout Totals: Distance8.000Time1:17:07.60Pace9:38.45
Today Matthew surprised us. He volunteered to run on the Big Boy course (1 mile out and back with hills) and set a PR of 8:07.2 (1:46, 2:02, 2:09, 2:10). So he clearly had probably around 7:45 on the track, but getting him to do it on the there would be tricky. He likes the Big Boy course because it is on a nice trail and because of the Big Boy status. Track does not have the same appeal. Otherwise we all ran our usual distances more or less.
Leg 1:Distance1.000Time8:07.20Pace8:07.20
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.000Time7:42.40Pace7:42.40
With Stephen, William, and Jacob.
Leg 3:Distance4.000Time30:26.90Pace7:36.73
With Joseph - part with Jacob.
Leg 4:Distance1.000Time7:28.80Pace7:28.80
Alone.
Leg 5:Distance1.000Time23:22.30Pace23:22.30
With Julia.

Red Crocs Miles: 8.00

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

Thu, Sep 07, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.18	0.00	2.00	0.00	10.18

Fast Running Friend Workout - 2017-09-07 08:49:00
Workout Totals: Distance10.180Time1:16:30.80Pace7:30.96
Today Joseph and Jacob had a breakthrough in the 2 mile tempo down the canyon. Joseph ran 11:10 (2:50,2:44,2:49,2:47), Jacob 11:23(2:50,2:49,5:44). Joseph improved by 26 seconds, Jacob by 14. Converting this to sea level track 3000 this would be around 10:28 for Joseph and 10:40 for Jacob. Just as I started to get concerned that they might be plateauing, they progressed. Matthew wanted to run the Big Boy course again and ran 8:08. William ran almost 5 miles. Otherwise, more or less usual distances for everybody.
Leg 1:Distance1.230Time10:27.50Pace8:30.16
Warm-up with the boys.
Leg 2:Distance2.000Time11:23.10Pace5:41.55
Tempo run.
Split 1:Distance2.000Time11:10.70Pace5:35.35 Cumilative:Distance2.000Time11:10.70Pace5:35.35
Finished with Joseph.
Split 2:Distance0.000Time0:12.40Pace0:00.00 Cumilative:Distance2.000Time11:23.10Pace5:41.55
Jacob's time.

Leg 3:Distance1.000Time8:56.40Pace8:56.40
Cool-down with Joseph and Jacob.
Leg 4:Distance2.500Time20:09.30Pace8:03.72
More distance with William.
Leg 5:Distance1.000Time8:08.80Pace8:08.80
With Joseph, Jacob, Stephen, and Matthew.
Leg 6:Distance2.450Time17:25.70Pace7:06.82
Alone.

Red Crocs Miles: 10.18

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

Fri, Sep 08, 2017

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 - 2017-09-08 08:12:23
Workout Totals: Distance10.040Time1:18:44.30Pace7:50.55
Usual day. Matthew ran the mile on the Big Boy course again.
Leg 1:Distance2.040Time16:58.50Pace8:19.26
With Stephen.
Leg 2:Distance4.000Time31:49.30Pace7:57.32
With Jacob and Julia - I think.
Leg 3:Distance1.000Time8:14.90Pace8:14.90
With Matthew and a few other boys - do not remember who.
Leg 4:Distance3.000Time21:41.60Pace7:13.87
Alone.

Red Crocs Miles: 10.04

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

Sat, Sep 09, 2017

Race: Layton Classic 10K (6.214 Miles) 00:37:27, Place overall: 7, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.81	0.00	7.21	0.25	17.27

Fast Running Friend Workout - 2017-09-09 07:17:23
Workout Totals: Distance17.274Time2:05:00.10Pace7:14.18
Layton Classic 10K, 37:27, 7th overall, 2nd master, $50. Riley Cook won with 32:16. Matt Wolpert was the first master with 35:52. Dennis was the third master with 37:33. I did this race with no tapering, and ran the first mile conservatively - 25 seconds slower than last year. Then I started pushing more, but was still 29 seconds slower overall than last year in spite of the fact that last year I lost about 5-10 seconds on a chip incident around mile 2. I ran well compared to last year on the uphill, but for some reason I just could not shift gears on the downhill. During the warm-up I felt somewhat sluggish. When I finished I did not feel tired or sore - in fact, quite energetic. Except I just could not go any faster. I decided I wanted a bit more tempo running for the day and ran a mile in 5:57 on the nearby high school track. Then at home I ran 4 more miles with the kids. Raced Joseph over the last uphill quarter - we tied with 81.5.
Leg 1:Distance2.200Time17:24.30Pace7:54.68
Warm-up.
Leg 2:Distance6.214Time37:27.40Pace6:01.67
The race.
Split 1:Distance1.000Time5:49.70Pace5:49.70 Cumilative:Distance1.000Time5:49.70Pace5:49.70
Split 2:Distance1.000Time6:16.30Pace6:16.30 Cumilative:Distance2.000Time12:06.00Pace6:03.00
Split 3:Distance1.000Time6:32.10Pace6:32.10 Cumilative:Distance3.000Time18:38.10Pace6:12.70
Split 4:Distance1.000Time5:52.80Pace5:52.80 Cumilative:Distance4.000Time24:30.90Pace6:07.72
Split 5:Distance1.000Time5:41.10Pace5:41.10 Cumilative:Distance5.000Time30:12.00Pace6:02.40
Split 6:Distance1.000Time5:57.50Pace5:57.50 Cumilative:Distance6.000Time36:09.50Pace6:01.58
Split 7:Distance0.214Time1:17.90Pace6:04.02 Cumilative:Distance6.214Time37:27.40Pace6:01.67

Leg 3:Distance4.850Time38:17.20Pace7:53.65
Cool-down.
Split 1:Distance3.000Time25:31.60Pace8:30.53 Cumilative:Distance3.000Time25:31.60Pace8:30.53
With Dennis, Michelle, and Nate Peters - most of it.
Split 2:Distance1.000Time5:57.60Pace5:57.60 Cumilative:Distance4.000Time31:29.20Pace7:52.30
Tempo mile.
Split 3:Distance0.850Time6:48.00Pace8:00.00 Cumilative:Distance4.850Time38:17.20Pace7:53.65
The rest of the cool-down.

Leg 4:Distance1.000Time8:20.20Pace8:20.20
With Joseph, Jacob, and Matthew.
Leg 5:Distance3.010Time23:31.00Pace7:48.77
With Joseph and Jacob.
Split 1:Distance2.760Time22:09.50Pace8:01.70 Cumilative:Distance2.760Time22:09.50Pace8:01.70
Split 2:Distance0.250Time1:21.50Pace5:26.00 Cumilative:Distance3.010Time23:31.00Pace7:48.77
Kick with Joseph.

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

Sun, Sep 10, 2017

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 11, 2017

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

Fast Running Friend Workout - 2017-09-11 08:19:31
Workout Totals: Distance11.040Time1:22:15.00Pace7:27.01
Total of 11. Kids ran mostly on their own because I had a company meeting to get to. Later in the day I did another mile with a fast uphill quarter at the end. I wanted to get another data point. Lately I have been struggling with upper range speed. Anything faster than 5:35 down the canyon (which I consider to be a flat sea-level equivalent) has been putting me over the edge in an odd way. I am not really breathing that hard, legs are not sore, just cannot move for the life of me. Putting two and two together I figure the problem is in the adrenal glands. What do I do about it? If I run less and/or slower I lose the endurance. If I continue to work on the endurance, I hit a hard barrier and cannot really work on it anyway. So that leads me to the next option. Some dietary changes and some supplement. Now we are in the area of black magic. I do not eat any junk food, and already consume a good amount of fruit and vegetables with moderate amounts of meat. So it is not as simple as just stop eating things you very well know you should not be, and start eating what you should. We are in the area of fine tuning. Supplement-wise, there are a lot of supplements that promise miracles, and some of them do when applied in the right combination with the diet, training, and rest. In 2003 I stumbled on that combination which allowed me to recover from a slump of 2002 and improve from 2:33:20 (2001) to 2:27:46 on the same course (TOU) in spite of being 2 years older and now taking care of one more kid going from 2 to 3. But now I am in a different type of body that responds to different things, so I need to find something different.
Leg 1:Distance1.000Time8:24.00Pace8:24.00
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance9.040Time1:06:55.70Pace7:24.21
Alone.
Split 1:Distance4.395Time33:21.70Pace7:35.45 Cumilative:Distance4.395Time33:21.70Pace7:35.45
Split 2:Distance0.125Time0:45.10Pace6:00.80 Cumilative:Distance4.520Time34:06.80Pace7:32.83
Split 3:Distance4.270Time31:25.30Pace7:21.52 Cumilative:Distance8.790Time1:05:32.10Pace7:27.34
Split 4:Distance0.250Time1:23.60Pace5:34.40 Cumilative:Distance9.040Time1:06:55.70Pace7:24.21

Leg 3:Distance1.000Time6:55.30Pace6:55.30
A short run with a fast uphill quarter at the end to help me understand what is going on.
Split 1:Distance0.750Time5:35.10Pace7:26.80 Cumilative:Distance0.750Time5:35.10Pace7:26.80
Split 2:Distance0.250Time1:20.20Pace5:20.80 Cumilative:Distance1.000Time6:55.30Pace6:55.30

Red Crocs Miles: 11.04

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

Comments

From jeffmc on Sat, Sep 16, 2017 at 10:54:57 from 98.202.125.125

Maybe you could try using essential oils? Basil, rosemary, and clove have the potential to help with adrenal fatigue.

I do think that you have to be cautious when using essential oils, as people tend to overstate their benefits, and understate the risks. On top of this, the cheaper oils are produced in a fashion that lessens the potential benefit.

However, I have found personally that certain oils will work if used consistently (I use them off and on for hemorrhoids, while my wife and others have found success using oils to help with anxiety), but that I need to try things for myself to determine what works as I can't always trust what people say on the internet.

My wife and I do have basil and rosemary oils, which are the main oils recommended for adrenal fatigue. I am in Utah now. How about I give you some oil in sample bottles and you can try it out to see if it helps?

Tue, Sep 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.15	0.00	4.86	0.00	14.01

Fast Running Friend Workout - 2017-09-12 08:12:08
Workout Totals: Distance14.018Time1:46:41.10Pace7:36.63
Last workout before the Top of Utah. Did 10 with a 3 mile tempo down the Canyon in the AM and paced Joseph (sort of) in the cross-country 3 K in the PM. Struggled in the 3 miler, but I was expecting it: 16:37(5:30,5:31,5:36). The 3 K (11:41) felt better than I was expecting. I though after the morning run I would have to run pretty close to all out just to keep up. But I was able to run with Joseph just fine - though it took me a good half mile to weave through the crowd of kids to catch up. Once I did I slowed down for him, and he was responding for a while. But then I accidentally dropped him somewhere around 2 K. When I realized that he lost contact, I decided to just keep going at the pace I was going to be a moving target for him in the kick. But he never closed the gap and finished in 12:03 21.8 seconds behind. Jacob got 12:25, Jenny 13:26, Julia 14:56. The course was slow and also possibly long. Then I paced Matthew in the second heat to 18:36 3K. Unfortunately the second heat got messed up due to too many people taking wrong turns, so they cancelled its results. The trouble is that Bicentenial Park is too small, but the city really does not have a better option right now due to the construction at Kiwani's.
Leg 1:Distance5.020Time38:16.50Pace7:37.47
Warm-up.
Leg 2:Distance3.000Time16:37.10Pace5:32.37
Tempo run.
Leg 3:Distance2.020Time16:08.00Pace7:59.21
Cool-down - most of it with Joseph.
Leg 4:Distance0.250Time2:06.90Pace8:27.60
Short warm-up before cross-country 3 K.
Leg 5:Distance1.864Time14:56.50Pace8:00.95
Cross-country race.
Split 1:Distance1.864Time11:41.30Pace6:16.23 Cumilative:Distance1.864Time11:41.30Pace6:16.23
My time.
Split 2:Distance0.000Time0:21.80Pace0:00.00 Cumilative:Distance1.864Time12:03.10Pace6:27.93
Joseph.
Split 3:Distance0.000Time0:22.00Pace0:00.00 Cumilative:Distance1.864Time12:25.10Pace6:39.73
Jacob.
Split 4:Distance0.000Time1:01.30Pace0:00.00 Cumilative:Distance1.864Time13:26.40Pace7:12.62
Jenny.
Split 5:Distance0.000Time1:30.10Pace0:00.00 Cumilative:Distance1.864Time14:56.50Pace8:00.95
Julia.
Split 6:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance1.864Time14:56.50Pace8:00.95

Leg 6:Distance1.864Time18:36.10Pace9:58.77
Paced Matthew in the 3 K cross-country.

Saucony Type A Miles: 4.98	Red Crocs Miles: 9.04

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

Wed, Sep 13, 2017

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

Fast Running Friend Workout - 2017-09-13 09:00:27
Workout Totals: Distance6.000Time47:47.70Pace7:57.95
Tapering. 6 total for me. Jacob did 4, Joseph 5, William 3, Stephen 2, Matthew 1.
Leg 1:Distance1.000Time8:40.40Pace8:40.40
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance5.000Time39:07.30Pace7:49.46
With Joseph.

Red Crocs Miles: 6.00

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

Thu, Sep 14, 2017

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

Fast Running Friend Workout - 2017-09-14 08:28:34
Workout Totals: Distance6.000Time46:06.80Pace7:41.13
Taper for me, Joseph, Jacob, William, and Julia. Usual distances for other kids.
Leg 1:Distance1.000Time8:40.40Pace8:40.40
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.000Time7:40.60Pace7:40.60
With Jacob, William, and Stephen.
Leg 3:Distance4.000Time29:45.80Pace7:26.45
Part with Jacob, part alone.

Red Crocs Miles: 6.00

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

Fri, Sep 15, 2017

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

Fast Running Friend Workout - 2017-09-15 08:19:07
Workout Totals: Distance6.000Time47:25.20Pace7:54.20
Another day of taper.
Leg 1:Distance1.000Time8:36.60Pace8:36.60
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.000Time7:48.40Pace7:48.40
Same group with the exception of Matthew.
Leg 3:Distance4.000Time31:00.20Pace7:45.05
Part with Jacob, part with Sarah, part alone.

Red Crocs Miles: 6.00

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

Sat, Sep 16, 2017

Race: Top of Utah Marathon (26.219 Miles) 02:46:16, Place overall: 9, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.95	26.22	0.00	0.00	27.17

Fast Running Friend Workout - 2017-09-16 05:07:17
Workout Totals: Distance27.168Time2:53:38.60Pace6:23.49
Top of Utah Marathon, 2:46:16, 9th overall, 2nd master, $250. This was a strange marathon. Coming in I knew something was off from my workouts over the last two weeks and the Layton Classic 10 K. But I hoped that some rest during the taper would take care of it. It did not. I started out with Nan and Matt Wolpert. The pace felt harder that what it should have, but I could keep it. I decided to hang in there for as long as I could figuring I really did not have much to lose. I ran in front for the first 3 miles, then Nan took over and I never felt like I had the strength to step forward and help with the pace. It would have helped as we had some headwind gusts, but Nan was strong and handled them just fine. I made it to the half in 1:18:04 and then all of a sudden just did not have any drive to go. I backed off thinking I'll maybe run 6:10-6:15 for 5 miles before I go into the end of the marathon survival. That ended up being wishful thinking. I ran 1 mile in 6:21, and then 6:25-6:30 pace, and then survival. The entire time somehow I felt the illusion of running well. Without a watch I would have told you that I was running 6:10-6:15. Positive thinking is good, but you need to back it up with physical strength which was lacking today. Nan and Matt ran very well. Nan got the course record in 2:38:52. Matt won the masters with the master's course record in 2:38:41. Nate Krah won with 2:27:01. The official times were messed up by 27 seconds (which should be added to get the correct time). I reported the problem and the timer acknowledged it, but last time I checked they were posted incorrectly. In the 5K Joseph ran 19:18 (2nd overall), Jacob 19:28 (3rd), William 22:08, Julia 22:51 (1st woman). Not sure why they were so slow - maybe the combination of getting up at 4:30 am, cold morning, and the lack of a good warm-up. Even though my result today was disappointing, it was a good data point. The problem was clearly not fuel, but rather adrenal fatigue. I know what it is like when it is fuel - you can recover your pace partially by drinking something with sugar. It also does not happen at 13 miles. And in an odd way it was good to feel it for a long time and clearly separated from the fuel struggle to know what it feels like in and of itself. I re-read my race reports from the past and recalled how it felt to run in the good races as well as in the bad ones. I am now inclined to think that the difference between my better years and my worse years was mainly in the adrenal performance. Which is both encouraging and frustrating. Encouraging because if I did discover a reliable way to train the adrenal performance I could run very well - even now that I am 44. Frustrating because adrenal performance is not easily trainable. There is a predictable way to ruin it - sleep less, eat poorly, have a stressful life, train more. But going the other way - sleep more, eat well, avoid stress, train moderately - does not predictably develop it. It is necessary, but not sufficient. Nevertheless, I believe adrenal performance is still governed by some law that we can learn if we try hard enough. Over the course of the next few years I will do what I can to learn it.
Leg 1:Distance0.950Time7:22.30Pace7:45.58
Leg 2:Distance26.218Time2:46:16.30Pace6:20.51
Split 1:Distance1.000Time6:02.90Pace6:02.90 Cumilative:Distance1.000Time6:02.90Pace6:02.90
Split 2:Distance1.000Time5:52.30Pace5:52.30 Cumilative:Distance2.000Time11:55.20Pace5:57.60
Split 3:Distance1.000Time5:59.10Pace5:59.10 Cumilative:Distance3.000Time17:54.30Pace5:58.10
Split 4:Distance1.000Time5:58.80Pace5:58.80 Cumilative:Distance4.000Time23:53.10Pace5:58.28
Split 5:Distance1.000Time6:03.50Pace6:03.50 Cumilative:Distance5.000Time29:56.60Pace5:59.32
Split 6:Distance1.000Time6:01.70Pace6:01.70 Cumilative:Distance6.000Time35:58.30Pace5:59.72
Split 7:Distance1.000Time6:02.80Pace6:02.80 Cumilative:Distance7.000Time42:01.10Pace6:00.16
Split 8:Distance1.000Time5:52.80Pace5:52.80 Cumilative:Distance8.000Time47:53.90Pace5:59.24
Split 9:Distance1.000Time5:54.50Pace5:54.50 Cumilative:Distance9.000Time53:48.40Pace5:58.71
Split 10:Distance1.000Time5:54.40Pace5:54.40 Cumilative:Distance10.000Time59:42.80Pace5:58.28
Split 11:Distance1.000Time5:59.10Pace5:59.10 Cumilative:Distance11.000Time1:05:41.90Pace5:58.35
Split 12:Distance1.000Time5:47.90Pace5:47.90 Cumilative:Distance12.000Time1:11:29.80Pace5:57.48
Split 13:Distance1.000Time5:54.80Pace5:54.80 Cumilative:Distance13.000Time1:17:24.60Pace5:57.28
Split 14:Distance1.000Time6:21.20Pace6:21.20 Cumilative:Distance14.000Time1:23:45.80Pace5:58.99
Split 15:Distance1.000Time6:25.50Pace6:25.50 Cumilative:Distance15.000Time1:30:11.30Pace6:00.75
Split 16:Distance1.000Time6:24.30Pace6:24.30 Cumilative:Distance16.000Time1:36:35.60Pace6:02.23
Split 17:Distance1.000Time6:29.70Pace6:29.70 Cumilative:Distance17.000Time1:43:05.30Pace6:03.84
Split 18:Distance1.000Time6:30.40Pace6:30.40 Cumilative:Distance18.000Time1:49:35.70Pace6:05.32
Split 19:Distance1.000Time6:43.70Pace6:43.70 Cumilative:Distance19.000Time1:56:19.40Pace6:07.34
Split 20:Distance1.000Time7:09.10Pace7:09.10 Cumilative:Distance20.000Time2:03:28.50Pace6:10.43
Split 21:Distance1.000Time6:37.90Pace6:37.90 Cumilative:Distance21.000Time2:10:06.40Pace6:11.73
Split 22:Distance1.000Time7:07.40Pace7:07.40 Cumilative:Distance22.000Time2:17:13.80Pace6:14.26
Split 23:Distance1.000Time7:01.60Pace7:01.60 Cumilative:Distance23.000Time2:24:15.40Pace6:16.32
Split 24:Distance1.000Time6:25.50Pace6:25.50 Cumilative:Distance24.000Time2:30:40.90Pace6:16.70
Split 25:Distance1.000Time7:14.90Pace7:14.90 Cumilative:Distance25.000Time2:37:55.80Pace6:19.03
Split 26:Distance1.000Time6:51.90Pace6:51.90 Cumilative:Distance26.000Time2:44:47.70Pace6:20.30
Split 27:Distance0.218Time1:28.60Pace6:46.42 Cumilative:Distance26.218Time2:46:16.30Pace6:20.51

Red Crocs Miles: 27.17

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

Comments

From seeaprilrun on Sat, Sep 23, 2017 at 13:29:33 from 99.23.41.236

Do you think, that as a master's runner, there may now be a benefit to changing your training and doing something completely different, which might open up a new door in how your body responds--now that you are older and respond differently. I keep reading about the benefits of super polarized training and the surprising benefits to endurance runners of high intensity interval training, which is counter-intuitive for a marathoner, but maybe it would help kick start a sluggish adrenal system?

From Sasha Pachev on Sat, Sep 23, 2017 at 14:26:41 from 72.250.218.114

April:

What I observed this year is that I have been responding best to what I thought was less than ideal. I had a hard time scheduling long workouts for myself due to the need to run with younger kids, so I started doing milder but more frequent workouts. This gave me a course PR of 1:15:04 at UVM half and a good performance in the Murray Fun Days 5 K (taking in view the slow nature of that course). Then it seems once I figured out how to find time for long workouts things started slowly going downhill culminating in the 1:28 second half at TOU after what should have been a moderate start which did not feel moderate at all.

So my conclusion so far is that the rules of training the hormones are very much different from the rules of training the heart and the muscles. In my entire running career I have focused on training the heart and the muscles. Over the course of 33 years given this long of a time I have on occasion accidentally stumbled upon success in training the hormones, and that was when I had my "super-performances".

The hormones are much more difficult to understand. Consider this, for example. On Tuesday I was feeling not that great but not terrible as far as I could tell in the morning and raced 1 K in cross-country in the evening - feeling I would say positively average. The time unfortunately did not say much due to the nature of the course. This was on the heels of the marathon on Saturday. On Wednesday morning I was feeling strong and decided to do a test that I know for me correlates very well with success across the board - a quarter mile pickup at the end of 8 miles uphill near the house. I ran it in 75. Last Monday it was 83 at the end of 10. On Thursday I ran easy feeling about as positive as on Wednesday. Then on Friday (yesterday) I paced Joseph on the mile on the track towards the start of my run. I felt on the negative side of things and could barely manage 5:30. Out of curiosity I repeated the quarter mile test at the end of the run and 83 was all I had. What the heck?

There was a factor - it got a bit colder, there was a drizzle, and humidity was 96% but this does not explain the slump. Except if you maybe consider the dark sky affecting emotions, or some weird air pressure sensitivity. Interesting enough, all of the kids and Sarah struggled on their runs that day as well for some odd reason.

Then today I ran a total of 16. First Chad and I paced Sarah down the canyon for 3 miles in 23:40, and then I paced Chad for the first 2 miles of a 3 mile tempo starting and finishing at the same spot, and then ran hard. From the start it felt good. I got 17:36 total time, and felt very strong in the last mile 3/4th of which was uphill into a headwind.

Then I repeated the quarter test at the end of 16 on the same stretch and got 76. What the heck?

I am still scratching my head trying to understand the fluctuations. They do not seem to be related to anything that a runner would think as significant. Sleep was mostly the same. Diet was mostly the same. Prior day training loads varied a bit, but it seems that the performance was better with the higher prior day training load. I am beginning to wonder if they are rooted in deep underlying emotions that I am barely aware of.

So my experiment over the next three weeks or so is to construct workouts that I am looking forward to - challenging enough that I would feel that I accomplished something but with targets set on purpose to the levels that are quite well within my limits. And something that can be done 4 times a week or maybe even more. So something like a 2 mile tempo down the canyon at 5:40 pace maybe with the last quarter fast. At this point I suspect that what the workout itself does physically is not as important as what it does emotionally. Then we can see if that does anything.

Sun, Sep 17, 2017

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

Day of rest. Went to church. We had a regional conference broadcast at the stake center.

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

Mon, Sep 18, 2017

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

Fast Running Friend Workout - 2017-09-18 07:24:55
Workout Totals: Distance6.000Time46:12.20Pace7:42.03
6 total. Usual distances for the kids.
Leg 1:Distance1.000Time8:58.30Pace8:58.30
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.000Time7:23.30Pace7:23.30
With Stephen, William, and Jacob.
Leg 3:Distance1.000Time6:45.90Pace6:45.90
With William and Jacob.
Leg 4:Distance3.000Time23:04.70Pace7:41.57
This may have been with Joseph.

Red Crocs Miles: 6.00

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

Tue, Sep 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.57	0.00	0.00	0.62	8.19

Fast Running Friend Workout - 2017-09-19 08:08:00
Workout Totals: Distance8.192Time1:10:42.30Pace8:37.86
Ran 6 in the morning, then the cross-country race in the evening. Times: myself 3:34 Joseph 3:36 Jacob 3:44 Jenny 4:11 William 4:13 Julia 4:23 Stephen 4:41 Sarah 5:28 Matthew 6:00 I felt OK but not super-great though I think better than I expected to feel. It is hard to tell what that time meant on that course given dubious accuracy and difficult terrain.
Leg 1:Distance1.000Time7:46.50Pace7:46.50
I think this was with William, Jacob, and Stephen.
Leg 2:Distance5.000Time39:40.00Pace7:56.00
I believe this was with Jenny.
Leg 3:Distance0.950Time7:33.30Pace7:57.16
Warm-up before cross-country race.
Leg 4:Distance0.621Time5:28.60Pace8:49.15
Cross-country 1 K.
Split 1:Distance0.621Time3:34.20Pace5:44.93 Cumilative:Distance0.621Time3:34.20Pace5:44.93
My time.
Split 2:Distance0.000Time0:27.20Pace0:00.00 Cumilative:Distance0.621Time4:01.40Pace6:28.73
Kosuke
Split 3:Distance0.000Time0:10.10Pace0:00.00 Cumilative:Distance0.621Time4:11.50Pace6:44.99
Jenny
Split 4:Distance0.000Time0:11.50Pace0:00.00 Cumilative:Distance0.621Time4:23.00Pace7:03.51
Julia
Split 5:Distance0.000Time1:05.60Pace0:00.00 Cumilative:Distance0.621Time5:28.60Pace8:49.15
Sarah

Leg 5:Distance0.000Time4:13.70Pace0:00.00
Timing the second heat.
Split 1:Distance0.000Time3:36.90Pace0:00.00 Cumilative:Distance0.000Time3:36.90Pace0:00.00
Joseph
Split 2:Distance0.000Time0:07.90Pace0:00.00 Cumilative:Distance0.000Time3:44.80Pace0:00.00
Jacob
Split 3:Distance0.000Time0:28.90Pace0:00.00 Cumilative:Distance0.000Time4:13.70Pace0:00.00
William

Leg 6:Distance0.621Time6:00.20Pace9:40.03
1 K with Matthew

Saucony Type A Miles: 2.19	Red Crocs Miles: 6.00

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

Wed, Sep 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.80	0.00	0.00	0.25	9.05

Fast Running Friend Workout - 2017-09-20 08:21:01
Workout Totals: Distance9.050Time1:08:37.10Pace7:34.93
Today was an interesting day. I ran 9 total with an uphill quarter sprint at the end. The result surprised me. I ran 83 the week before the marathon, and tried two more times under different circumstances getting 81 and 80 (80 was not at the end of anything long). I thought was feeling a bit more energetic today, so I told Joseph I was expecting 79. Somehow I ran 75.1. Joseph did 76.9. Kids ran more or less their usual distances. I was finally able to convince Matthew to go back to the old 0.5 on the little boy course routine. During the fast quarter I felt that the speed gain came mostly from the increased stride length, though I did not count the turnover to verify that.
Leg 1:Distance0.500Time4:13.90Pace8:27.80
With Matthew, Stephen, and Jacob.
Leg 2:Distance1.500Time12:05.50Pace8:03.67
With the above crew minus Matthew plus William.
Leg 3:Distance2.040Time14:25.00Pace7:04.02
With William and Jacob.
Leg 4:Distance5.010Time37:52.70Pace7:33.63
With Joseph.
Split 1:Distance4.760Time36:35.80Pace7:41.30 Cumilative:Distance4.760Time36:35.80Pace7:41.30
Split 2:Distance0.250Time1:15.10Pace5:00.40 Cumilative:Distance5.010Time37:50.90Pace7:33.27
Uphill pickup at the end - my time.
Split 3:Distance0.000Time0:01.80Pace0:00.00 Cumilative:Distance5.010Time37:52.70Pace7:33.63
Joseph's finish.

Red Crocs Miles: 9.05

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

Thu, Sep 21, 2017

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 - 2017-09-21 08:41:27
Workout Totals: Distance8.000Time1:00:10.30Pace7:31.29
8 total, usual distances for the kids, easy pace, felt somewhat energetic.
Leg 1:Distance0.500Time4:18.20Pace8:36.40
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:54.10Pace7:56.07
With Jacob, William, and Stephen.
Leg 3:Distance6.000Time43:58.00Pace7:19.67
Part with William and Jacob, part with Joseph, part alone.

Red Crocs Miles: 8.00

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

Fri, Sep 22, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.25	1.00	0.00	1.25	8.50

Fast Running Friend Workout - 2017-09-22 08:39:21
Workout Totals: Distance8.498Time1:02:44.70Pace7:23.01
Jacob suggested we should do a mile time trial today, so I took the little boys to the track. I was excited to test what that 75.1 uphill quarter at the end of 8 would show on the track. I was planning to pace Joseph (and Jacob if he could keep up) for the first three quarters, and then kick to see what I had in the last lap. So I took Joseph through the first 400 in 77 high which did not feel as easy as it should have been based on the uphill run on Wednesday, and then lost power. He had to step forward and help me with the pace. Our next two laps were 83 and 85. He kicked in the last lap running it in 82 and nearly dropped me. We finished side by side in 5:30.0 missing his record by 2 seconds. Jacob struggled, ran the first lap in 84, then got discouraged and finished the mile in 5:54. Matthew struggled as well in the 800, some of it was mental. He ran the first lap in 1:55, then he had 3:26 with 100 to go, but then just let his guard down and missed his not very strong record of 3:58.7 by a little over a second in the last 30 meters. He tried again, but only could run 4:16. William also struggled in the mile - opened with 87, then it all went down to pot and he finished in 6:15. Stephen did a bit better, but still missed his record in the 800 running 3:20.8. Splits - 47, 52, 53, 48. I went for more distance after this and noticed that I was very sluggish choosing about 8:00 pace. Yesterday the same level of effort was giving me 7:10. I tried the uphill sprint at the end to get another data point and ran 83.4. I felt the stride length was too short but just did not have the power. We did have a weather change - temperature dropped about 10F to 44F, there was a light drizzle, and 96% humidity. This should make things a bit harder, but not that hard. There was something else at play. What is odd is that it affected everybody.
Leg 1:Distance0.496Time4:00.10Pace8:04.07
With the crew pacing Matthew.
Leg 2:Distance1.000Time5:54.00Pace5:54.00
Pacing Joseph.
Split 1:Distance1.000Time5:30.00Pace5:30.00 Cumilative:Distance1.000Time5:30.00Pace5:30.00
Joseph's time and mine as well.
Split 2:Distance0.000Time0:24.00Pace0:00.00 Cumilative:Distance1.000Time5:54.00Pace5:54.00
Jacob's time.

Leg 3:Distance0.496Time4:16.30Pace8:36.73
Crew pacing Matthew for try 2.
Leg 4:Distance0.496Time3:20.80Pace6:44.84
Pacing Stephen - alone.
Leg 5:Distance1.000Time6:15.90Pace6:15.90
Pacing William - alone again.
Leg 6:Distance5.010Time38:57.60Pace7:46.59
More distance alone.
Split 1:Distance4.760Time37:34.20Pace7:53.57 Cumilative:Distance4.760Time37:34.20Pace7:53.57
Split 2:Distance0.250Time1:23.40Pace5:33.60 Cumilative:Distance5.010Time38:57.60Pace7:46.59

Red Crocs Miles: 8.50

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

Sat, Sep 23, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.77	0.00	2.00	1.25	17.02

Fast Running Friend Workout - 2017-09-23 08:19:08
Workout Totals: Distance17.015Time2:01:33.40Pace7:08.65
Ran with Chad, then with the kids. Paced Sarah with Chad through 3 miles down the canyon in 23:40 (7:50, 7:56, 7:54). Then did a tempo run with Chad - 0.75 up, 1.5 down, 0.75 up. First two with Chad, then the last one hard. Expected Chad to run 95s uphill and 88s downhill. He ended up going faster - 4:34 (91 average) for the first 0.75, then 7:09 (86 average) for the next 1.25. Once I sped up I ran 82, then turned around, 93, 90, 88. Finished in 17:36. Chad got around 18:00. Felt stronger than expected. Finished 10 with Chad then ran 6 more with the kids. They ran their usual Saturday distances today. Decided to do the quarter test up the hill at the end. The results were fascinating - 76.3 compared to 83 yesterday. Joseph ran 76.7, Jacob 80.5. Now how in the world does it happen? Wednesday I run 75 four days after a marathon and 14 hours after running a hard 1 K at the end of 8 miles. Then I run 8 easy miles on Thursday, run 1 mile on the track in 5:30 struggling, then at then end of 8 run 83. Then on Saturday I do 16 total with a 3 mile tempo run in the middle, and I am able to run that same quarter in 76! Two more data points - two weeks ago after racing Layton Classic, a drive home, breakfast, and a short nap, I ran the quarter in 81 at the end of 4 more miles (racing Joseph). Then on Monday I ran the same quarter alone at the end of 10 in 83. We can allow for one factor - racing Joseph. That make a difference of maybe a second or two. But not 7 or 8! Something very interesting is going on. Fatigue from running appears to be rather irrelevant - I was able to run 76 at the end of the longest and hardest day with some hard running done the day before. I have been going to bed consistently before 10:30 pm this week which would explain the improvement from pre-marathon 83 to post-marathon 75. But why the regression to 83 on Friday? This does not look like something was just tired, this looks like the entire subsystem was completely shut off, but then the next day it turns back on. Need more data to understand this.
Leg 1:Distance0.360Time3:33.80Pace9:53.89
Warm-up with Chad and Sarah.
Leg 2:Distance3.000Time23:40.10Pace7:53.37
Sarah's tempo run.
Leg 3:Distance1.375Time10:24.20Pace7:33.96
A little jog with Chad to get to the start of the tempo.
Leg 4:Distance3.000Time17:36.50Pace5:52.17
Out-and-back tempo in the canyon.
Split 1:Distance2.000Time11:43.60Pace5:51.80 Cumilative:Distance2.000Time11:43.60Pace5:51.80
With Chad.
Split 2:Distance1.000Time5:52.90Pace5:52.90 Cumilative:Distance3.000Time17:36.50Pace5:52.17
Picked it up.

Leg 5:Distance3.270Time17:54.40Pace5:28.56
With Chad to the car.
Leg 6:Distance0.500Time4:16.30Pace8:32.60
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 7:Distance2.500Time21:05.70Pace8:26.28
Same crew minus Matthew.
Leg 8:Distance3.010Time23:02.40Pace7:39.27
With Joseph and Jacob, first mile with William.
Split 1:Distance2.760Time21:41.10Pace7:51.41 Cumilative:Distance2.760Time21:41.10Pace7:51.41
Split 2:Distance0.250Time1:16.30Pace5:05.20 Cumilative:Distance3.010Time22:57.40Pace7:37.61
Kick on the uphill.
Split 3:Distance0.000Time0:00.40Pace0:00.00 Cumilative:Distance3.010Time22:57.80Pace7:37.74
Joseph's time.
Split 4:Distance0.000Time0:04.60Pace0:00.00 Cumilative:Distance3.010Time23:02.40Pace7:39.27
Jacob's time.

Red Crocs Miles: 17.02

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

Sun, Sep 24, 2017

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. Spoke in the Sacrament meeting on Joseph Smith's role as a prophet.

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

Mon, Sep 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.81	0.00	0.00	0.25	10.06

Fast Running Friend Workout - 2017-09-25 08:23:02
Workout Totals: Distance10.060Time1:20:11.20Pace7:58.25
Had a work meeting in the morning in combination with the late start due to not being able to find Matthew's winter clothes. So split the run in two - 5 in the morning, 5 in the afternoon. Kicked uphill for a quarter at the end of the second one in 76.9. Felt that the stride rate was higher than last week, but the stride length did not want to open up unlike last week. One more data point.
Leg 1:Distance0.500Time4:06.80Pace8:13.60
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time12:35.70Pace8:23.80
Same crew minus Matthew.
Leg 3:Distance3.050Time22:52.20Pace7:29.90
With Jacob - first mile with William.
Leg 4:Distance5.010Time40:36.50Pace8:06.33
With Julia.
Split 1:Distance4.760Time39:19.60Pace8:15.71 Cumilative:Distance4.760Time39:19.60Pace8:15.71
Split 2:Distance0.250Time1:16.90Pace5:07.60 Cumilative:Distance5.010Time40:36.50Pace8:06.33
Uphill kick.

Red Crocs Miles: 10.06

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

Tue, Sep 26, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.42	0.00	4.23	0.50	12.15

Fast Running Friend Workout - 2017-09-26 09:30:28
Workout Totals: Distance12.150Time1:29:48.10Pace7:23.47
Gathered a few more data points in my adrenal fatigue/training research. So far my hypothesis is this: when the adrenaline cannot push the muscles/cardio to their limit, the unconventional training is more effective than conventional. You do not have to worry about the muscle breakdown or tendon/ligament wear very much - your adrenals will not let you until they are no longer the limit. You do have to be concerned about your sleep and emotional state quite a bit, though. Basically it boils down to this - when you feel emotionally ready to run hard, you run hard for as long as you look forward to and as often as you look forward to. You structure the workout in a way that makes you look forward to running hard. It is safe to run hard for a just little bit every day as a test. The speed you get by running hard for a little bit highly correlates with what you would have run in longer distances that day. So to collect some data points and also to try to develop and improve the training method I came up with this for today. First 8 total in the morning with a 2 mile tempo down the canyon. I told myself it is OK run run in 88 per quarter (5:52) pace as long as I kicked in 80 at the end for the last quarter. I started out with two 84s, then ran two 82s - 5:32 for the mile. Then for the next three quarters I only felt like running 84s, which I did. Then in the last quarter I kicked. The kick surprised me - it was 73.6 which allowed me to catch the 5:30 guy and finish in 10:58, last mile in 5:26. I did a fast quarter uphill at the end of 8 in 77.3 to get another data point. Felt medium stride length and a decent turnover. In the evening I went to the cross-country race with Sarah and the kids. The distance was 4 K and they moved it to East Bay Golf course, which made it nice - no big hills, just little bumps and some mud from the rain earlier. I made myself look forward to it by planning to pace Jacob for the first 1 K, then catch up to Joseph and pace him for the second 1 K, then if I did not feel good, stay with Joseph, and if I did, take off and catch the leaders. If I still felt very good, pass the leaders. I was able to follow the plan more or less. Joseph fell back in the middle of the second lap, but I did not pick it up until the end. I passed the leaders in the middle of the third lap and was able to open up a 17 second gap over the remaining 1.3 K or so feeling very strong, energetic and positive. Times: myself 15:05 Joseph 15:35 Jacob 16:09 William 18:11 Julia 19:51 Stephen 21:46 Sarah 22:44 Matthew 26:06 Jenny paced Matthew.
Leg 1:Distance4.030Time31:28.30Pace7:48.56
Warm-up.
Leg 2:Distance2.000Time10:58.00Pace5:29.00
Tempo run with a kick.
Split 1:Distance1.750Time9:44.40Pace5:33.94 Cumilative:Distance1.750Time9:44.40Pace5:33.94
Split 2:Distance0.250Time1:13.60Pace4:54.40 Cumilative:Distance2.000Time10:58.00Pace5:29.00

Leg 3:Distance2.030Time15:26.80Pace7:36.55
Cool-down with a kick for a quarter on the uphill.
Split 1:Distance1.780Time14:09.50Pace7:57.25 Cumilative:Distance1.780Time14:09.50Pace7:57.25
Split 2:Distance0.250Time1:17.30Pace5:09.20 Cumilative:Distance2.030Time15:26.80Pace7:36.55
Kick.

Leg 4:Distance0.700Time5:48.20Pace8:17.43
Warm-up before the cross-country race.
Leg 5:Distance3.390Time26:06.80Pace7:42.18
Cross-country race - 4 K.
Split 1:Distance2.480Time15:05.90Pace6:05.28 Cumilative:Distance2.480Time15:05.90Pace6:05.28
My time.
Split 2:Distance0.000Time0:30.00Pace0:00.00 Cumilative:Distance2.480Time15:35.90Pace6:17.38
Joseph.
Split 3:Distance0.000Time0:33.20Pace0:00.00 Cumilative:Distance2.480Time16:09.10Pace6:30.77
Jacob.
Split 4:Distance0.000Time2:02.10Pace0:00.00 Cumilative:Distance2.480Time18:11.20Pace7:20.00
William.
Split 5:Distance0.420Time3:35.10Pace8:32.14 Cumilative:Distance2.900Time21:46.30Pace7:30.45
Stephen.
Split 6:Distance0.110Time0:58.60Pace8:52.73 Cumilative:Distance3.010Time22:44.90Pace7:33.46
Sarah.
Split 7:Distance0.380Time3:21.90Pace8:51.32 Cumilative:Distance3.390Time26:06.80Pace7:42.18
Matthew.

Saucony Type A Miles: 4.09	Red Crocs Miles: 8.06

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

Wed, Sep 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.76	0.00	0.00	0.25	10.01

Fast Running Friend Workout - 2017-09-27 08:51:29
Workout Totals: Distance10.010Time1:19:57.70Pace7:59.29
Adrenal gland research continues. Ran easy with the kids, then added 3 miles on my own with the last quarter kicking uphill. Managed 76.0 - fastest time so far alone. Joseph and Jacob felt tired from the 4 K. Joseph still did 5, Jacob did only 4 miles. William 3. Stephen the usual 2, Matthew 0.5. One observation for today. I felt that anything faster than 7:30 was creating a subtle energy drain. So I kept the pace slow. In the kick the stride length felt a bit longer, but not quite as long as it did last week. My intuition, which comes from the memory of my faster shape a few years ago, tells me that to reach fast speeds comfortably it needs to get long.
Leg 1:Distance0.500Time4:34.10Pace9:08.20
With Jacob, William, Stephen, and Matthew.
Leg 2:Distance1.500Time12:45.60Pace8:30.40
With the gang minus Matthew.
Leg 3:Distance5.000Time40:00.40Pace8:00.08
With Joseph.
Leg 4:Distance3.010Time22:37.60Pace7:31.03
Alone.
Split 1:Distance2.760Time21:21.60Pace7:44.35 Cumilative:Distance2.760Time21:21.60Pace7:44.35
Split 2:Distance0.250Time1:16.00Pace5:04.00 Cumilative:Distance3.010Time22:37.60Pace7:31.03
Uphill kick.

Red Crocs Miles: 10.01

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

Thu, Sep 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.76	0.00	0.00	0.25	10.01

Fast Running Friend Workout - 2017-09-28 09:10:16
Workout Totals: Distance10.010Time1:17:04.20Pace7:41.96
10 total. Some with the kids. Joseph was not feeling 100% today, had an oncoming cold, so I told him to run only 3. Otherwise usual distances for everybody. Matthew ran 3:58.2 for 0.5 on the out and back course which is a course record and is slightly faster than his 800 track PR. Splits were 1:58/2:00. I did another adrenal test with a fast quarter at the end of the run. Got 76.4. Felt the stride length was longer, but I had a hard time combining sustained stride length with high turnover in a balanced way - especially as the grade got steeper. I must mention that I have gotten Ercolina, a special indoor cross-country ski machine, that unlike every cross-country ski trainer, gives your arms, back, abdominals, gluts, and hamstrings a real cross-country skiing muscle engagement. It is sold by a company in Italy and is used by the world's best cross-country skiers during off-season to stay in shape. I have been using it for about 5-10 minutes a day over the last week and a half in hopes of strengthening the supporting muscles to partially compensate for the L-4/L-5 defect. I still have a lot to learn about how to use it effectively. What I have felt from it so far is that sometimes I am able to find extra support when running and it feels like I have some extra power, and sometimes it just disappears. Lets see what happens after a couple of more weeks.
Leg 1:Distance0.500Time3:58.20Pace7:56.40
With Jacob, William, Stephen, and Matthew.
Leg 2:Distance1.500Time12:13.20Pace8:08.80
Same crew without Matthew.
Leg 3:Distance8.010Time1:00:52.80Pace7:36.03
First 1.5 with Joseph, the rest alone.
Split 1:Distance7.760Time59:36.40Pace7:40.88 Cumilative:Distance7.760Time59:36.40Pace7:40.88
Split 2:Distance0.250Time1:16.40Pace5:05.60 Cumilative:Distance8.010Time1:00:52.80Pace7:36.03

Red Crocs Miles: 10.01

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

Fri, Sep 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.30	1.50	1.75	0.50	10.05

Fast Running Friend Workout - 2017-09-29 09:04:00
Workout Totals: Distance10.042Time1:10:34.80Pace7:01.71
Today we did some time trials on the track, and they went better than last week. Matthew got a PR in the 800 with 3:49.3 - splits 24,27(51),28,30(58,1:49),31,30(1:01),30,29(59,2:00). I think he actually has even more speed than that, but the challenge is getting it to come out on the track. Family record in the 4 and under division. One lesson I learned is that a motivated four-year-old can run himself into the ground if you let him. Matthew insisted for about a week and a half on running one mile a day on the "big boy" course which is very hilly. I though if he is volunteering he should be able to handle the stress - thinking (incorrectly) that four-year-olds always choose to run way below what they can handle. On the first day he ran 8:07, which shocked me. But then with each day he started getting slower and slower. Finally when he slowed down to 8:58 I told him he had to go back to the little boy course which is mostly flat and run only half a mile. After a week of running only half mile his speed came back. William broke 6:00 for the first time running 5:59.3. Jacob helped pace him. He opened with 87. I was a bit concerned that we were going to have the repeat of last week as I sensed some signs of struggle. But then in the second lap he held it together better than I though he would running 91, and then continued to hold it together in the third lap with 92. In the last lap he was able to kick in 87 which brought him his first sub-6:00. And he managed to do it before turning 9 - our second child to achieve this (Benjamin broke 6:00 at 11, Joseph at 9). Stephen ran an 800 PR as well - 3:13.3 improving by 4 seconds. Knowing that he likes to sandbag I told him to start out fast. He opened in 22, then settled to 24 (46), then dragged through the next 200 in 50 hitting 400 in 1:36. At this point I got on his case, but it did not really click for another 200 - 2:27 split at 600 (51). Then I told him - kick like you did in the mile, and he did - 24, 22 (46) and that got him the new record. I did not have Joseph and Jacob run time trials today. Joseph was recovering from a cold and ran only 4 miles. Jacob I think is just overtrained from running 5 miles a day too often. Jacob and Matthew are the two of our children that we need to watch out for in the matters of overtraining. They are both very much goal oriented. In fact, both had a similar problem at the age of 3 - when asked to say a family prayer they both tried very hard and got very upset if they could not do it. Both are hard workers and like to push the envelope in training - even though Matthew is only 4. After the time trials, I did the rest of my run (total of 10 today). 2 with Joseph, the rest alone. I repeated the 2 mile tempo run down the canyon from Tuesday. In fact, I hit pretty much every split in the exact same time with the total at any point up to 1.75 varying by no more than 2 seconds. I had 5:33 at the mile. Somehow I splipped to 85 between 1.5 and 1.75. But then I kicked and it was a surprise. I was not feeling super-energetic, so I though maybe I'll run 75. But it was 71.6 with the total time 10:56.6, last mile 5:23. I felt I reached a good balanced between stride length and turnover on this one. Then at the very end of the run I did my usual uphill quarter kick. This time the scientific experiment was being obstructed by mild headwind. I ended up with 77.6, 0.5 slower than under similar circumstances on Tuesday - with the difference of small headwind, slightly more running total, more running fast, and faster kick in the tempo run. All these numbers are good for tracking down what different things do to me.
Leg 1:Distance0.496Time3:49.30Pace7:42.30
Matthew's time trial.
Leg 2:Distance1.000Time5:59.30Pace5:59.30
William's time trial.
Leg 3:Distance0.496Time3:13.30Pace6:29.72
Stephen's time trial.
Leg 4:Distance4.020Time31:31.10Pace7:50.42
Warm-up.
Leg 5:Distance2.000Time10:56.60Pace5:28.30
Tempo down the canyon.
Split 1:Distance1.750Time9:45.00Pace5:34.29 Cumilative:Distance1.750Time9:45.00Pace5:34.29
Split 2:Distance0.250Time1:11.60Pace4:46.40 Cumilative:Distance2.000Time10:56.60Pace5:28.30

Leg 6:Distance2.030Time15:05.20Pace7:25.91
Cool-down with a kick.
Split 1:Distance1.780Time13:47.60Pace7:44.94 Cumilative:Distance1.780Time13:47.60Pace7:44.94
Split 2:Distance0.250Time1:17.60Pace5:10.40 Cumilative:Distance2.030Time15:05.20Pace7:25.91

Red Crocs Miles: 10.04

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

Comments

From Donald Davis on Sun, Oct 01, 2017 at 13:35:36 from 96.18.226.22

Wow, those new milestones must be exciting for your kids. Kudos!

From Rob Murphy on Wed, Oct 04, 2017 at 15:24:37 from 163.248.33.220

Do your kids play soccer, baseball, or any other sports beside running?

From Sasha Pachev on Wed, Oct 04, 2017 at 15:39:22 from 72.250.218.114

Nothing other than back yard games sometimes involving a soccer ball or some other kind of ball. All other issues aside, we simply do not have the time to do a sports taxi service.

From Tom Slick on Wed, Oct 04, 2017 at 16:40:08 from 174.149.10.174

Busy hands are happy hands!

From Rob Murphy on Wed, Oct 04, 2017 at 19:25:46 from 67.166.78.47

I hear you on the time. I have two kids and it's a commitment. Makes me long for the days when a kid could learn a sport in the neighborhood on the sandlot!

From Sasha Pachev on Wed, Oct 04, 2017 at 20:28:21 from 72.250.218.114

Now try that with ten :-) So we have to simplify: family and anybody around who cares to join is the team, Dad is the coach for what he knows (running mostly), otherwise the kids are self-coached.

I am trying to find a time/cost effective way to get them to have meaningful racing experiences, though. USATF cross-country/track has been the place holder of sorts but not ideal, road races are limited and expensive, junior/high school running has too many strings attached and is awfully time consuming. I would like to see something like this - once or twice a month on a Saturday morning or maybe a weekday night 50 or so kids of various ages and maybe a few adults including their parents/relatives gather on some kid-safe measured road/paved trail course not far away from home and race each other over 1 or 2 miles. Free entry for all. A timer at the end that yells out the finish times and records a finish video. The video gets posted later. If a volunteer wants to extract the times and places out of that and post it, he can. If some sponsor wants to donate prizes, then have prizes, otherwise, the prize is that the world gets to see the video of you finishing ahead of your friend. Always do it on the same course, or at least periodically repeat the same courses so you can keep track of the progress.

My challenges are that I am not that great at organizing things, and also it is hard to get people to think out of the box and focus on what really matters. People seem to gravitate towards large organizations. But maybe I can figure something out.

From Himself on Thu, Oct 05, 2017 at 03:30:19 from 78.19.94.229

I think this would work well in Utah: http://www.parkrun.org.uk It's great for kids/families.

Sat, Sep 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.93	0.00	1.44	0.44	9.81

Fast Running Friend Workout - 2017-09-30 08:11:42
Workout Totals: Distance9.800Time1:11:54.30Pace7:20.23
Did not get good sleep last night, so I did not do anything formally fast today. Ran 1.437 up the canyon with the BYU team (7:39 for the first 1.25, then they slowed down to 6:24 trying to figure out what they were doing). This was quite an experience - I think compared to past years there were more of them and they were going faster. So as we went we kept sweeping off everything in front of us. Once in a while an unsuspecting runner all of a sudden would find himself in the middle of a teleported stampede. I was surprised that the pace felt quite comfortable - I felt I could have run at least 6 miles like that if the grade stayed constant. Then it was time for me to turn around - I actually went a bit further than I planned. I caught up to Jenny on the way back (she did 8), and both of us did the uphill quarter kick at the end - I got 76.9, she got 94. Kids otherwise ran their usual distances - except I had Jacob run only 4 to help him recover better. We watched General Conference for the rest of the day.
Leg 1:Distance0.500Time4:04.20Pace8:08.40
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance4.645Time33:51.10Pace7:17.27
Part with the kids, part alone, part with the BYU team.
Split 1:Distance3.208Time24:59.80Pace7:47.52 Cumilative:Distance3.208Time24:59.80Pace7:47.52
Most of it with Jenny.
Split 2:Distance1.437Time8:51.30Pace6:09.73 Cumilative:Distance4.645Time33:51.10Pace7:17.27
With the BYU team up the canyon.

Leg 3:Distance4.655Time33:59.00Pace7:18.02
Most of it with Jenny.
Split 1:Distance1.000Time7:18.80Pace7:18.80 Cumilative:Distance1.000Time7:18.80Pace7:18.80
Alone.
Split 2:Distance0.187Time1:00.60Pace5:24.06 Cumilative:Distance1.187Time8:19.40Pace7:00.72
Caught up to Jenny.
Split 3:Distance3.218Time24:22.70Pace7:34.54 Cumilative:Distance4.405Time32:42.10Pace7:25.43
With Jenny.
Split 4:Distance0.250Time1:16.90Pace5:07.60 Cumilative:Distance4.655Time33:59.00Pace7:18.02
Kick uphill.

Red Crocs Miles: 9.80

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

Sun, Oct 01, 2017

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

Day of rest. Watched the General Conference.

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

Mon, Oct 02, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.78	0.00	1.50	0.75	11.03

Fast Running Friend Workout - 2017-10-02 07:32:34
Workout Totals: Distance11.025Time1:22:12.90Pace7:27.43
A little more than 10 total for me. Paced Sarah through a 3 mile tempo down the canyon in 23:33, then did 2 mile cruise and kick tempo in 11:05 with the cruise 1.5 at 5:37 pace, and the last 0.5 in 2:39.6. It was cold today, both Sarah and I were slower than I thought we should have been. I also did a quarter uphill kick in the canyon in 78.7. Not sure how it compares to the uphill course by my house, probably about the same. The difference is that the canyon has a steady 1-2% grade, while the course by my house starts out flat, then has a short steep downhill drop (9%), then has 3-6% climb for the last 260 meters. So the last 260 meters are definitely slower, but the first 140 get you going. Usual distances for the kids.
Leg 1:Distance0.500Time4:37.80Pace9:15.60
Warm-up with Sarah.
Leg 2:Distance3.000Time23:33.90Pace7:51.30
Sarah's tempo run down the canyon. Splits 7:50, 7:56, 7:47.
Leg 3:Distance2.375Time17:51.40Pace7:31.12
To the start of the 2 mile tempo.
Leg 4:Distance2.000Time11:05.00Pace5:32.50
Cruise and kick tempo.
Split 1:Distance1.500Time8:25.40Pace5:36.93 Cumilative:Distance1.500Time8:25.40Pace5:36.93
Cruise.
Split 2:Distance0.500Time2:39.60Pace5:19.20 Cumilative:Distance2.000Time11:05.00Pace5:32.50
Kick.

Leg 5:Distance2.650Time21:05.50Pace7:57.55
Cool-down with a fast quarter uphill in the canyon.
Split 1:Distance2.000Time15:57.50Pace7:58.75 Cumilative:Distance2.000Time15:57.50Pace7:58.75
Split 2:Distance0.250Time1:18.70Pace5:14.80 Cumilative:Distance2.250Time17:16.20Pace7:40.53
Fast quarter.
Split 3:Distance0.400Time3:49.30Pace9:33.25 Cumilative:Distance2.650Time21:05.50Pace7:57.55

Leg 6:Distance0.500Time3:59.30Pace7:58.60
With Matthew.

Red Crocs Miles: 11.03

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

Tue, Oct 03, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.46	0.00	1.50	2.61	10.57

Fast Running Friend Workout - 2017-10-03 09:48:27
Workout Totals: Distance10.570Time1:33:04.20Pace8:48.31
8 total in the morning. Did a 2 mile coast and kick tempo in 10:51 (8:15, 2:35) + uphill quarter in 77.3. Cross-country 3 K in the evening. Times: myself 11:14 Joseph 11:35 Jacob 12:00 William 13:31 Jenny 13:31 Julia 14:08 Stephen 15:46 Sarah 17:36 Matthew 17:52
Leg 1:Distance4.030Time30:13.50Pace7:30.00
Warm-up.
Leg 2:Distance2.000Time10:51.40Pace5:25.70
Tempo down the canyon
Split 1:Distance1.500Time8:15.80Pace5:30.53 Cumilative:Distance1.500Time8:15.80Pace5:30.53
Split 2:Distance0.500Time2:35.60Pace5:11.20 Cumilative:Distance2.000Time10:51.40Pace5:25.70

Leg 3:Distance2.030Time14:28.00Pace7:07.59
Cool-down with uphill kick at the end
Split 1:Distance1.780Time13:10.70Pace7:24.21 Cumilative:Distance1.780Time13:10.70Pace7:24.21
Split 2:Distance0.250Time1:17.30Pace5:09.20 Cumilative:Distance2.030Time14:28.00Pace7:07.59

Leg 4:Distance0.250Time2:02.90Pace8:11.60
Warm-up.
Leg 5:Distance2.260Time17:35.60Pace7:47.08
Cross-country race
Split 1:Distance1.860Time11:14.20Pace6:02.47 Cumilative:Distance1.860Time11:14.20Pace6:02.47
my time
Split 2:Distance0.000Time0:21.60Pace0:00.00 Cumilative:Distance1.860Time11:35.80Pace6:14.09
Joseph
Split 3:Distance0.000Time0:24.90Pace0:00.00 Cumilative:Distance1.860Time12:00.70Pace6:27.47
Jacob
Split 4:Distance0.000Time1:31.30Pace0:00.00 Cumilative:Distance1.860Time13:32.00Pace7:16.56
Jenny
Split 5:Distance0.000Time0:36.90Pace0:00.00 Cumilative:Distance1.860Time14:08.90Pace7:36.40
Julia
Split 6:Distance0.400Time3:26.70Pace8:36.75 Cumilative:Distance2.260Time17:35.60Pace7:47.08
Sarah - did some jogging here

Leg 6:Distance0.000Time17:52.80Pace0:00.00
Little kids heat
Split 1:Distance0.000Time13:31.10Pace0:00.00 Cumilative:Distance0.000Time13:31.10Pace0:00.00
William
Split 2:Distance0.000Time2:15.30Pace0:00.00 Cumilative:Distance0.000Time15:46.40Pace0:00.00
Stephen
Split 3:Distance0.000Time2:06.40Pace0:00.00 Cumilative:Distance0.000Time17:52.80Pace0:00.00
Matthew

Red Crocs Miles: 10.57

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

Wed, Oct 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.76	0.00	0.00	0.25	10.01

Fast Running Friend Workout - 2017-10-04 10:15:14
Workout Totals: Distance10.010Time1:14:08.00Pace7:24.36
Usual runs. Joseph picked up a cold, ran only 2 miles today. Otherwise usual runs for the kids. I did not get good sleep the night before, so the uphill kick was sluggish today - 78.8.
Leg 1:Distance4.000Time29:49.80Pace7:27.45
I think part of this was with Jacob.
Leg 2:Distance6.010Time44:18.20Pace7:22.30
Alone.
Split 1:Distance5.760Time42:59.40Pace7:27.81 Cumilative:Distance5.760Time42:59.40Pace7:27.81
Split 2:Distance0.250Time1:18.80Pace5:15.20 Cumilative:Distance6.010Time44:18.20Pace7:22.30
Uphill kick.

Red Crocs Miles: 10.01

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

Thu, Oct 05, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.76	0.00	1.00	0.44	8.20

Fast Running Friend Workout - 2017-10-05 08:38:06
Workout Totals: Distance8.196Time1:03:54.40Pace7:47.84
Took Jacob to the track today to do some tests. William and Stephen came along. First we ran the mile with the target being "something faster than 5:54". He ran 5:47.9 and that seemed to be all he had. Then we tested his top speed, and that seemed to be OK - 15.6 in 100 into a mild headwind (I was able to keep up), and 34.1 200 with an 16.9/17.2 split which is OK for being in a state of post-workout fatigue. So there is some problem with speed endurance, it seems. We have seen no problems on his easy runs. His cross-country 3K and 4K performance was not stellar, but not a complete disaster. Need to do some more digging. Maybe the problem will just go away before we discover anything, but still worth a try. Then ran with Joseph - he was up to 4 miles today. Did an uphill kick in 75.4 - Joseph started with me, but then his shoe fell off. Usual distances for the kids except Joseph and Jenny - Jenny is on reduced mileage taking it one day at a time to deal with the school course load.
Leg 1:Distance1.020Time8:53.20Pace8:42.75
Warm-up.
Leg 2:Distance1.000Time5:47.90Pace5:47.90
Jacob's mile.
Leg 3:Distance0.500Time4:56.00Pace9:52.00
Recovery jog.
Leg 4:Distance0.062Time0:15.60Pace4:11.61
100 m with Jacob.
Leg 5:Distance0.124Time0:34.10Pace4:35.00
200 with Jacob.
Split 1:Distance0.062Time0:16.90Pace4:32.58 Cumilative:Distance0.062Time0:16.90Pace4:32.58
Split 2:Distance0.062Time0:17.20Pace4:37.42 Cumilative:Distance0.124Time0:34.10Pace4:35.00

Leg 6:Distance0.980Time8:27.10Pace8:37.45
Back to the house.
Leg 7:Distance0.500Time4:09.00Pace8:18.00
With Jacob, William, and Matthew.
Leg 8:Distance4.010Time30:51.50Pace7:41.72
With Joseph.
Split 1:Distance3.760Time29:36.10Pace7:52.37 Cumilative:Distance3.760Time29:36.10Pace7:52.37
Split 2:Distance0.250Time1:15.40Pace5:01.60 Cumilative:Distance4.010Time30:51.50Pace7:41.72
Uphill quarter kick.
Split 3:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.010Time30:51.50Pace7:41.72

Red Crocs Miles: 8.20

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

Fri, Oct 06, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.80	0.00	3.00	0.25	11.05

Fast Running Friend Workout - 2017-10-06 05:54:52
Workout Totals: Distance11.050Time1:18:57.80Pace7:08.76
Ran 10 early in the dark before going to Long Beach with Sarah for her to run the 5 K. Did a 3 mile tempo. At first it was too dark and too cold for me to go much faster than 6:00. Got some light in the last mile and ran it in 5:46. Did the uphill quarter kick in 82.9. Not sure why it was so slow - combination of early and cold, I think. Added another mile in Long Beach when parking the car. Total of 11. Usual distances for the kids.
Leg 1:Distance10.050Time1:11:23.10Pace7:06.18
Split 1:Distance5.020Time38:55.40Pace7:45.22 Cumilative:Distance5.020Time38:55.40Pace7:45.22
Split 2:Distance3.000Time17:39.70Pace5:53.23 Cumilative:Distance8.020Time56:35.10Pace7:03.33
Split 3:Distance1.780Time13:25.10Pace7:32.30 Cumilative:Distance9.800Time1:10:00.20Pace7:08.59
Split 4:Distance0.250Time1:22.90Pace5:31.60 Cumilative:Distance10.050Time1:11:23.10Pace7:06.18

Leg 2:Distance1.000Time7:34.70Pace7:34.70

Red Crocs Miles: 11.05

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

Sat, Oct 07, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.34	0.00	0.00	1.00	10.34

Fast Running Friend Workout - 2017-10-07 07:33:19
Workout Totals: Distance10.336Time1:22:38.30Pace7:59.71
In Long Beach. Sarah ran the 5 K in 25:46. Her first mile was 7:24, then 8:15 with a bridge hill, and the third mile was straight out of a nightmare common to runners when all of a sudden the race course becomes some sort of an obstacle course. Except this was not a dream. The course was not as fast as we hoped for - too many bridge hills plus a disaster run through the Aquarium at the end. We should have known better. But Sarah, Julia, and Bella liked the beach. I ran some with Sarah, some with Julia, and did a mile pickup on the beach trail - it had quarter mile markers - in 5:33.9. Total of a bit over 10. Then drove everybody home. LA traffic is awful. Our GPS navigator saved us. But once we got out it was a very pleasant drive and it went by fast.
Leg 1:Distance2.050Time16:57.10Pace8:16.15
Warm-up with Sarah. She has been initiated into the Order of Real Runners. Right before the start she had to go to the bathroom, and of course the line was too long. So after some panic and excitement we found one at a nearby hotel.
Leg 2:Distance3.000Time25:50.10Pace8:36.70
Sarah's race.
Leg 3:Distance5.286Time39:51.10Pace7:32.35
More distance with Julia + a mile pickup.
Split 1:Distance2.748Time21:58.90Pace7:59.95 Cumilative:Distance2.748Time21:58.90Pace7:59.95
Split 2:Distance1.000Time5:33.90Pace5:33.90 Cumilative:Distance3.748Time27:32.80Pace7:20.98
Split 3:Distance1.538Time12:18.30Pace8:00.04 Cumilative:Distance5.286Time39:51.10Pace7:32.35

Red Crocs Miles: 10.33

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

Sun, Oct 08, 2017

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 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.16	10.16

Fast Running Friend Workout - 2017-10-09 08:44:40
Workout Totals: Distance10.164Time1:19:45.70Pace7:50.85
Returned the rental car this morning, ran from there home 2.24 miles, then ran with some of the kids, went to the work meeting, and then ran 5 more with Julia. The uphill kick today was 78.6 - tired from the trip, I think.
Leg 1:Distance2.240Time16:40.00Pace7:26.43
After car return.
Leg 2:Distance0.500Time4:05.40Pace8:10.80
With Matthew, Jacob, William, and Stephen.
Leg 3:Distance1.500Time12:50.60Pace8:33.73
With Stephen, Jacob, and William.
Leg 4:Distance1.000Time7:49.40Pace7:49.40
With Jacob and William.
Leg 5:Distance4.924Time38:20.30Pace7:47.16
With Julia.
Split 1:Distance4.760Time37:01.70Pace7:46.74 Cumilative:Distance4.760Time37:01.70Pace7:46.74
Split 2:Distance0.164Time1:18.60Pace7:59.27 Cumilative:Distance4.924Time38:20.30Pace7:47.16
Kick.
Split 3:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.924Time38:20.30Pace7:47.16

Red Crocs Miles: 10.16

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

Tue, Oct 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.90	2.75	0.00	0.50	10.15

Fast Running Friend Workout - 2017-10-10 12:11:57
Workout Totals: Distance10.150Time1:14:51.90Pace7:22.55
Paced Sarah through 0.5 down the canyon in 3:22, then did a 3 mile tempo coast and kick tempo down the canyon with Joseph and Jacob. The coast was slightly faster than 6:00, my kick was 74 (17:39), Joseph ran 86 (17:51), Jacob 87 (17:53). So I do not think 6:00 pace down the canyon is very much of a coast for them if the distance is 3 miles. They were both pretty tired afterwards. We probably need to make it only 2. Headwind was probably a factor as well. I also did the usual uphill kick in 79.6 - legs did not want to move, and was sluggish in the last 3 miles of the run - total of 10.
Leg 1:Distance0.620Time5:09.60Pace8:19.35
With William, Stephen, and Matthew.
Leg 2:Distance0.280Time2:50.50Pace10:08.93
With William, Stephen, and Sarah.
Leg 3:Distance0.500Time3:22.60Pace6:45.20
Same company - Sarah's interval.
Leg 4:Distance1.100Time9:19.00Pace8:28.18
Most with William and Stephen.
Leg 5:Distance3.000Time17:39.70Pace5:53.23
Tempo with Joseph and Jacob.
Split 1:Distance2.750Time16:25.70Pace5:58.44 Cumilative:Distance2.750Time16:25.70Pace5:58.44
Split 2:Distance0.250Time1:14.00Pace4:56.00 Cumilative:Distance3.000Time17:39.70Pace5:53.23

Leg 6:Distance1.650Time13:04.50Pace7:55.45
Cool-down with Joseph and Jacob.
Split 1:Distance1.400Time11:44.90Pace8:23.50 Cumilative:Distance1.400Time11:44.90Pace8:23.50
Split 2:Distance0.250Time1:19.60Pace5:18.40 Cumilative:Distance1.650Time13:04.50Pace7:55.45
Uphill kick.

Leg 7:Distance3.000Time23:26.00Pace7:48.67

Red Crocs Miles: 10.15

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

Wed, Oct 11, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.74	0.00	0.00	0.25	11.99

Fast Running Friend Workout - 2017-10-11 09:03:31
Workout Totals: Distance11.990Time1:33:18.10Pace7:46.90
Total of about 12 due to an unplanned addition of about 1.5 miles taking Julia to the doctor as she biked - Sarah left us without a car. Ran with the kids as usual. Did the uphill quarter kick in 77.9.
Leg 1:Distance0.500Time4:10.20Pace8:20.40
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance5.000Time38:55.60Pace7:47.12
With Joseph.
Leg 3:Distance4.760Time37:57.80Pace7:58.53
With Julia.
Split 1:Distance4.760Time37:57.80Pace7:58.53 Cumilative:Distance4.760Time37:57.80Pace7:58.53
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.760Time37:57.80Pace7:58.53

Leg 4:Distance0.250Time1:17.90Pace5:11.60
Uphill kick.
Leg 5:Distance1.480Time10:56.60Pace7:23.65
Trip to the doctor.

Red Crocs Miles: 11.99

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

Thu, Oct 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.24	0.00	1.00	0.25	10.49

Fast Running Friend Workout - 2017-10-12 09:02:33
Workout Totals: Distance10.490Time1:15:44.20Pace7:13.19
Took some of the kids to the track today. Checked Jacob's mile. He did a little better than last week - 5:46.7. He might also have been tired from the 3 mile tempo on Tuesday. So I think he is on the mend. A better test will be next week after a milder tempo on Tuesday. Then I ran 8 more miles. The uphill kick today was better - 77.3
Leg 1:Distance0.230Time1:50.40Pace8:00.00
Matthew started on the mile time trial, but then tripped, and emotionally lost it.
Leg 2:Distance0.750Time6:12.10Pace8:16.13
With Jacob, William, and Stephen.
Leg 3:Distance1.000Time5:46.70Pace5:46.70
Fast mile with Jacob.
Leg 4:Distance0.250Time2:02.50Pace8:10.00
Matthew's attempt 1 at redemption in the 400 - but he was still in a bad mood.
Leg 5:Distance0.250Time1:56.20Pace7:44.80
Matthew's attempt 2 - went better this time.
Leg 6:Distance8.010Time57:56.30Pace7:14.00
Alone.
Split 1:Distance7.760Time56:39.00Pace7:18.02 Cumilative:Distance7.760Time56:39.00Pace7:18.02
Split 2:Distance0.250Time1:17.30Pace5:09.20 Cumilative:Distance8.010Time57:56.30Pace7:14.00
Uphill kick.

Red Crocs Miles: 10.49

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

Fri, Oct 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.26	0.50	0.00	0.25	10.01

Fast Running Friend Workout - 2017-10-13 09:05:20
Workout Totals: Distance10.010Time1:15:00.20Pace7:29.57
Usual runs for everybody, Jenny is still in college survival mode, though. With Joseph's help ran my fastest uphill quarter kick today since I started doing those - 74.9. What is strange is that I do not feel a huge adrenaline rush when Joseph is racing me - in fact, there seems to be no adrenaline rush at all. It is subtle. I cannot feel it. I just run faster - even if he is behind the whole way. I also cannot recall any fight or flight emotions over the last couple of years or so. Definitely nothing I would say over the last six months. I can get upset, but it feels more intellectual - I just feel bothered by an idea or somebody's behavior in my mind, but do not feel like it drives my heart rate up. At first I thought this was good, a sign of maturity, maybe. But now I am thinking this might actually be bad - a sign of adrenal malfunction.
Leg 1:Distance0.500Time4:00.90Pace8:01.80
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance0.500Time3:12.50Pace6:25.00
With Jacob and William.
Leg 3:Distance5.010Time38:19.50Pace7:38.98
With Joseph.
Split 1:Distance4.760Time37:00.10Pace7:46.41 Cumilative:Distance4.760Time37:00.10Pace7:46.41
Split 2:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance5.010Time38:15.00Pace7:38.08
Uphill kick.
Split 3:Distance0.000Time0:04.50Pace0:00.00 Cumilative:Distance5.010Time38:19.50Pace7:38.98
Joseph's time.

Leg 4:Distance4.000Time29:27.30Pace7:21.82
Alone.

Red Crocs Miles: 10.01

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

Sat, Oct 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.09	0.00	2.50	0.75	12.34

Fast Running Friend Workout - 2017-10-14 08:45:46
Workout Totals: Distance12.340Time1:34:31.00Pace7:39.56
Did a total of about 12. Usual runs for the kids, more or less. Jenny is still on reduced mileage to deal with college. Paced Samantha to a mile PR of 9:05 - improvement by over 40 seconds, I think. Did a cruise and kick 3 mile tempo. Joseph and Jacob ran the first mile with me in 5:38. We had some headwind there, but I think it picked up in the second mile, which I did in 5:44, and then another 0.5 at the same pace. Then I kicked, at first I was barely moving, but then in the last 300 the headwind subsided and I was able to run the last quarter in 78 which gave me 2:40 for the last 0.5. Then I met Joseph and Jacob. We jogged some and then did 0.25 uphill. I got 76.7, Joseph 77.2, Jacob 83.
Leg 1:Distance0.500Time4:17.90Pace8:35.80
With Matthew, William, and Stephen.
Leg 2:Distance1.000Time9:05.20Pace9:05.20
With Jenny, William, and Samantha.
Leg 3:Distance2.600Time21:03.80Pace8:06.08
With Jenny, William, and Stephen.
Leg 4:Distance2.040Time17:18.00Pace8:28.82
With Jenny.
Leg 5:Distance0.500Time4:14.10Pace8:28.20
Warm-up with Joseph and Jacob.
Leg 6:Distance3.000Time16:55.50Pace5:38.50
Cruise and kick tempo down the canyon. Joseph and Jacob were with me through the first mile.
Split 1:Distance2.500Time14:14.90Pace5:41.96 Cumilative:Distance2.500Time14:14.90Pace5:41.96
Cruise.
Split 2:Distance0.500Time2:40.60Pace5:21.20 Cumilative:Distance3.000Time16:55.50Pace5:38.50
Kick.

Leg 7:Distance2.700Time21:36.50Pace8:00.19
Most of this was with Joseph and Jacob. Did an uphill 0.25.
Split 1:Distance2.000Time16:11.50Pace8:05.75 Cumilative:Distance2.000Time16:11.50Pace8:05.75
Split 2:Distance0.250Time1:16.70Pace5:06.80 Cumilative:Distance2.250Time17:28.20Pace7:45.87
Uphill kick.
Split 3:Distance0.450Time4:08.30Pace9:11.78 Cumilative:Distance2.700Time21:36.50Pace8:00.19

Red Crocs Miles: 12.34

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

Sun, Oct 15, 2017

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 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.84	0.00	1.50	0.75	10.09

Fast Running Friend Workout - 2017-10-16 08:25:03
Workout Totals: Distance10.090Time1:12:00.40Pace7:08.19
Usual runs for the kids except for Jenny. I ran 2 with William, Jacob, and Stephen, and then 8 more with William riding his bike alongside. I did a cruise-and-kick 2 mile tempo down the canyon in 11:01.6 with the slightly slower than 5:30 for the first 2.5, and then 5:20 pace for the last 0.5. The uphill quarter kick at the end was 79.0, and that was racing William on a bike - not sure how much this helped, though. Felt strong but not fast.
Leg 1:Distance2.040Time17:02.00Pace8:20.98
With William, Jacob, and Stephen.
Leg 2:Distance4.020Time28:58.60Pace7:12.49
With William on a bike.
Leg 3:Distance2.000Time11:01.60Pace5:30.80
Cruise-and-kick tempo.
Split 1:Distance1.500Time8:21.10Pace5:34.07 Cumilative:Distance1.500Time8:21.10Pace5:34.07
Split 2:Distance0.500Time2:40.50Pace5:21.00 Cumilative:Distance2.000Time11:01.60Pace5:30.80

Leg 4:Distance2.030Time14:58.20Pace7:22.46
Back home.
Split 1:Distance1.780Time13:39.20Pace7:40.22 Cumilative:Distance1.780Time13:39.20Pace7:40.22
Split 2:Distance0.250Time1:19.00Pace5:16.00 Cumilative:Distance2.030Time14:58.20Pace7:22.46
Uphill quarter kick.

Red Crocs Miles: 10.09

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

Tue, Oct 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.77	0.00	1.75	0.50	9.02

Fast Running Friend Workout - 2017-10-17 12:02:53
Workout Totals: Distance9.020Time1:12:39.30Pace8:03.29
Paced Sarah to 7:01 mile down the canyon. Then did cruise and kick 3 mile tempo. Joseph and Jacob did the first 2 miles. The cruise part was the first 1.75 at about 5:54 average, then 6:46 for the last 1.25. Joseph ran 80 with me for the first quarter of my kick, Jacob was a bit behind with 83. So 17:06 for 3 for me, Joseph got 11:40 for 2, Jacob 11:43. Usual distances for everybody today more or less, Jenny did 4, I think.
Leg 1:Distance0.500Time4:13.20Pace8:26.40
With Matthew, William, and Stephen.
Leg 2:Distance0.350Time3:37.70Pace10:22.00
With Sarah, William, and Stephen - warm-up.
Leg 3:Distance1.000Time7:01.60Pace7:01.60
Sarah's fast mile down the canyon with William and Stephen. She made them work.
Leg 4:Distance0.800Time6:45.30Pace8:26.62
Back with the crew to meet Joseph and Jacob.
Leg 5:Distance0.350Time3:09.60Pace9:01.71
Warm-up with Joseph and Jacob.
Leg 6:Distance2.000Time17:06.20Pace8:33.10
Cruise and kick tempo. First 2 with Joseph and Jacob.
Split 1:Distance1.750Time10:20.20Pace5:54.40 Cumilative:Distance1.750Time10:20.20Pace5:54.40
Cruise
Split 2:Distance0.250Time6:46.00Pace27:04.00 Cumilative:Distance2.000Time17:06.20Pace8:33.10
Kick

Leg 7:Distance3.020Time23:27.30Pace7:45.99
Cool-down mostly with Joseph and Jacob + uphill quarter kick.
Split 1:Distance2.770Time22:07.90Pace7:59.39 Cumilative:Distance2.770Time22:07.90Pace7:59.39
Split 2:Distance0.250Time1:19.40Pace5:17.60 Cumilative:Distance3.020Time23:27.30Pace7:45.99
Kick

Leg 8:Distance1.000Time7:18.40Pace7:18.40
More distance alone.

Red Crocs Miles: 9.02

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

Wed, Oct 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.79	0.00	1.50	0.75	10.04

Fast Running Friend Workout - 2017-10-18 09:32:08
Workout Totals: Distance10.040Time1:12:10.60Pace7:11.33
Ran with the little kids, total of 2, then 8 more with a cruise and kick 2 mile tempo down the canyon. The kick got messed up - as I made the effort to speed up it caused some digestive system disturbance resulting in a need for VPB after about 300 meters. Total time was 11:00 with 2:37.6 for the last 0.5. The uphill kick was 77.3.
Leg 1:Distance0.500Time4:01.90Pace8:03.80
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:52.40Pace7:54.93
Same crew minus Matthew.
Leg 3:Distance4.020Time30:24.50Pace7:33.86
Up the canyon.
Leg 4:Distance2.000Time11:00.00Pace5:30.00
Cruise and kick tempo.
Split 1:Distance1.500Time8:22.40Pace5:34.93 Cumilative:Distance1.500Time8:22.40Pace5:34.93
Split 2:Distance0.500Time2:37.60Pace5:15.20 Cumilative:Distance2.000Time11:00.00Pace5:30.00

Leg 5:Distance1.770Time13:34.50Pace7:40.17
On the way home.
Leg 6:Distance0.250Time1:17.30Pace5:09.20
Final uphill kick.

Red Crocs Miles: 10.04

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

Thu, Oct 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.49	0.00	1.00	0.50	9.99

Fast Running Friend Workout - 2017-10-19 09:12:37
Workout Totals: Distance9.990Time1:17:49.50Pace7:47.42
Track day for some of the kids. Jacob ran 5:45.0 mile. A bit better, but still in the hole. Slowly climbing out, though. Matthew ran a PR of 8:06.0. Splits 1:52, 2:02, 2:03, and 2:06. He had 6:00 with a lap to go, and was on track to break 8:00, but he doubted himself for 100 meters running it in 35, and then it was too late. But he still got a PR. I ran with Joseph and some more after that. Did two uphill quarter sprints. First was 77.8, and I was not happy with it, so I decided to try again. I focused on breathing as hard as I could, and that cue got me to move the legs, arms, and lift the knee altogether, and gave me a faster time - 77.0.
Leg 1:Distance1.000Time8:34.70Pace8:34.70
To the track with Jacob, William, and Stephen.
Leg 2:Distance1.000Time5:45.00Pace5:45.00
Fast mile with Jacob.
Leg 3:Distance1.000Time8:06.00Pace8:06.00
Paced Matthew with Jacob, William, and Stephen.
Leg 4:Distance0.930Time9:00.10Pace9:40.75
With Joseph and Matthew to the house.
Leg 5:Distance4.010Time30:56.80Pace7:43.04
With Joseph.
Split 1:Distance3.760Time29:39.00Pace7:53.14 Cumilative:Distance3.760Time29:39.00Pace7:53.14
Split 2:Distance0.250Time1:17.80Pace5:11.20 Cumilative:Distance4.010Time30:56.80Pace7:43.04
Uphill kick.

Leg 6:Distance2.050Time15:26.90Pace7:32.15
Alone.
Split 1:Distance1.800Time14:09.90Pace7:52.17 Cumilative:Distance1.800Time14:09.90Pace7:52.17
Split 2:Distance0.250Time1:17.00Pace5:08.00 Cumilative:Distance2.050Time15:26.90Pace7:32.15
Uphill kick 2.

Red Crocs Miles: 9.99

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

Fri, Oct 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.80	0.00	0.00	0.25	10.05

Fast Running Friend Workout - 2017-10-20 09:18:59
Workout Totals: Distance10.050Time1:18:50.90Pace7:50.74
Usual day. 10 total. Usual distances for the kids. Jenny did 4 - reduced mileage due to college stress. Uphill kick in 77.8. Joseph did 80.3. I felt a weak fight-or-flight response for the first time in a while. I think this is a plus.
Leg 1:Distance0.500Time4:11.10Pace8:22.20
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:58.30Pace7:58.87
Same group minus Matthew.
Leg 3:Distance2.040Time15:40.00Pace7:40.78
With Jacob and William.
Leg 4:Distance5.010Time39:26.20Pace7:52.30
With Joseph.
Split 1:Distance4.760Time38:05.80Pace8:00.21 Cumilative:Distance4.760Time38:05.80Pace8:00.21
Split 2:Distance0.250Time1:17.80Pace5:11.20 Cumilative:Distance5.010Time39:23.60Pace7:51.78
Uphill kick.
Split 3:Distance0.000Time0:02.60Pace0:00.00 Cumilative:Distance5.010Time39:26.20Pace7:52.30
Joseph's time.

Leg 5:Distance1.000Time7:35.30Pace7:35.30
Alone.

Red Crocs Miles: 10.05

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

Sat, Oct 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.93	0.00	2.50	0.75	12.18

Fast Running Friend Workout - 2017-10-21 13:59:19
Workout Totals: Distance12.178Time1:31:48.20Pace7:32.31
12 total. More or less usual runs for the kids. Jenny ran 6. Did a 3 mile bust/cruise/kick tempo down the canyon. Joseph and Jacob ran the first mile with me. We opened with 79, then settled into a cruise pace. The first mile was 5:31, Jacob had 5:33. Then I ran 5:43 pace for the next 1.5, and kicked the last 0.5 at 5:20. Then we jogged back to the car and drove to the track where I raced Joseph and Jacob relay 2x200 team over 400. They beat me by about 0.2, but I ran 67.2 with a negative split. It happened to be so because they fumbled the hand-off some, and got in the way, but I felt that if I tried to pass them it would make things worse. So that gave me 17.6 for the second 100, but then I was able to speed up. What was strange is that I did not feel the 400 bear in the second half at all, but maybe it is not that strange - if the adrenals are weak, you might be breathing hard, but not accumulating the oxygen debt the same way. Matthew ran the mile today in 8:27 on the little boy course but he felt like a big boy.
Leg 1:Distance1.000Time8:27.40Pace8:27.40
With Matthew, William, and Stephen.
Leg 2:Distance2.040Time17:38.60Pace8:38.92
With William and Stephen.
Leg 3:Distance1.000Time7:37.90Pace7:37.90
With William.
Leg 4:Distance0.490Time3:57.20Pace8:04.08
Warm-up with Joseph and Jacob.
Leg 5:Distance3.000Time16:45.10Pace5:35.03
Tempo run.
Split 1:Distance2.500Time14:05.10Pace5:38.04 Cumilative:Distance2.500Time14:05.10Pace5:38.04
Bust/Cruise.
Split 2:Distance0.500Time2:40.00Pace5:20.00 Cumilative:Distance3.000Time16:45.10Pace5:35.03
Kick.

Leg 6:Distance2.650Time22:23.60Pace8:27.02
Jog back to the car - mostly with Joseph and Jacob.
Leg 7:Distance0.375Time3:02.30Pace8:06.13
Brief warm-up at the track.
Leg 8:Distance0.248Time1:07.20Pace4:30.97
Raced Jacob/Joseph relay team over 400.
Split 1:Distance0.062Time0:16.40Pace4:24.52 Cumilative:Distance0.062Time0:16.40Pace4:24.52
Split 2:Distance0.062Time0:17.70Pace4:45.48 Cumilative:Distance0.124Time0:34.10Pace4:35.00
Split 3:Distance0.062Time0:16.30Pace4:22.90 Cumilative:Distance0.186Time0:50.40Pace4:30.97
Split 4:Distance0.062Time0:16.80Pace4:30.97 Cumilative:Distance0.248Time1:07.20Pace4:30.97

Leg 9:Distance0.375Time3:11.50Pace8:30.67
Cool-down at the track.
Leg 10:Distance1.000Time7:37.40Pace7:37.40
More at home.

Red Crocs Miles: 12.17

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

Sun, Oct 22, 2017

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 23, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.80	0.00	1.50	0.75	10.05

Fast Running Friend Workout - 2017-10-23 08:44:06
Workout Totals: Distance10.050Time1:13:31.50Pace7:18.96
Usual runs for the kids, 4 for Jenny, I did 2 mile bust/cruise/kick tempo in 11:16. After the mile just could not move. Uphill kick was also very slow - 81.8, and I felt like the stride was too short. Probably the fallout from going to bed at 11 last night as opposed to 10, or maybe there was more to it.
Leg 1:Distance0.500Time4:15.00Pace8:30.00
With Matthew and the full gang including Sarah but without Joseph.
Leg 2:Distance1.500Time12:14.90Pace8:09.93
With Stephen, Jacob, and William.
Leg 3:Distance4.020Time30:22.30Pace7:33.31
Alone - warm-up/distance.
Leg 4:Distance2.000Time11:16.40Pace5:38.20
Bust/cruise/kick tempo run.
Split 1:Distance0.250Time1:19.50Pace5:18.00 Cumilative:Distance0.250Time1:19.50Pace5:18.00
Bust.
Split 2:Distance1.500Time8:38.10Pace5:45.40 Cumilative:Distance1.750Time9:57.60Pace5:41.49
Cruise.
Split 3:Distance0.250Time1:18.80Pace5:15.20 Cumilative:Distance2.000Time11:16.40Pace5:38.20
Kick.

Leg 5:Distance2.030Time15:22.90Pace7:34.63
Cool-down.
Split 1:Distance1.780Time14:01.10Pace7:52.53 Cumilative:Distance1.780Time14:01.10Pace7:52.53
Split 2:Distance0.250Time1:21.80Pace5:27.20 Cumilative:Distance2.030Time15:22.90Pace7:34.63
Uphill kick.

Red Crocs Miles: 10.05

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

Tue, Oct 24, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.94	0.00	1.75	1.50	10.19

Fast Running Friend Workout - 2017-10-24 10:57:45
Workout Totals: Distance10.190Time1:14:13.70Pace7:17.07
Went to bed earlier the night before, and the run went better. Usual runs with the kids, then did a 3 mile cruise and kick tempo down the canyon consisting of 1.75 cruise with Joseph and Jacob (William ran the first mile with us in 5:49), and then the last 1.25 kick. This time Joseph made me run 74 for the first quarter and I was still in one piece after that. Then I coasted at 82 for the next three quarters, and kicked in 77 at the end, which gave me 6:37 for the last 1.25 compared to 6:46 last week. Joseph ended up with 11:33 (74 kick), and Jacob 11:40 (80 kick) for 2 miles. For some reason the uphill quarter kick was slow today - only 80.4. Not sure how much of it was the fatigue, and how much just feeling like I've done the hard work already and not pushing hard enough.
Leg 1:Distance0.500Time4:17.70Pace8:35.40
With Matthew, William, and Stephen.
Leg 2:Distance0.350Time3:34.00Pace10:11.43
With Sarah, William, and Stephen.
Leg 3:Distance1.000Time6:54.20Pace6:54.20
With William, and Stephen.
Leg 4:Distance0.750Time5:52.30Pace7:49.73
Mostly alone.
Leg 5:Distance0.350Time3:06.70Pace8:53.43
With Joseph and Jacob.
Leg 6:Distance3.000Time16:57.20Pace5:39.07
Cruise and kick tempo with Joseph and Jacob for the first 2.
Split 1:Distance1.750Time10:19.80Pace5:54.17 Cumilative:Distance1.750Time10:19.80Pace5:54.17
Cruise.
Split 2:Distance1.250Time6:37.40Pace5:17.92 Cumilative:Distance3.000Time16:57.20Pace5:39.07
Kick.

Leg 7:Distance2.740Time21:39.40Pace7:54.23
Mostly with Joseph and Jacob.
Split 1:Distance2.490Time20:19.00Pace8:09.56 Cumilative:Distance2.490Time20:19.00Pace8:09.56
Split 2:Distance0.250Time1:20.40Pace5:21.60 Cumilative:Distance2.740Time21:39.40Pace7:54.23
Uphill kick.

Leg 8:Distance1.500Time11:52.20Pace7:54.80

Red Crocs Miles: 10.19

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

Wed, Oct 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.80	0.00	1.00	1.25	10.05

Fast Running Friend Workout - 2017-10-25 09:12:27
Workout Totals: Distance10.050Time1:14:23.90Pace7:24.17
Ran with the kids, then did a 2 mile fartlek down the canyon alternating a quarter at 80 and half at 85. Splits were 81, 2:50, 78, 2:53, and then I kicked for the last 0.5 in 2:33 - got 10:56 for two miles. Uphill kick was 79.7.
Leg 1:Distance1.500Time11:23.30Pace7:35.53
With Stephen, Jacob, and William.
Leg 2:Distance0.500Time4:06.40Pace8:12.80
Added Matthew to the gang.
Leg 3:Distance4.020Time32:45.80Pace8:09.00
Warm-up - first 1.5 with Joseph.
Leg 4:Distance2.000Time10:56.20Pace5:28.10
Fartlek down the canyon.
Split 1:Distance0.250Time1:21.10Pace5:24.40 Cumilative:Distance0.250Time1:21.10Pace5:24.40
Split 2:Distance0.500Time2:50.30Pace5:40.60 Cumilative:Distance0.750Time4:11.40Pace5:35.20
Split 3:Distance0.250Time1:18.20Pace5:12.80 Cumilative:Distance1.000Time5:29.60Pace5:29.60
Split 4:Distance0.500Time2:53.60Pace5:47.20 Cumilative:Distance1.500Time8:23.20Pace5:35.47
Split 5:Distance0.500Time2:33.00Pace5:06.00 Cumilative:Distance2.000Time10:56.20Pace5:28.10

Leg 5:Distance2.030Time15:12.20Pace7:29.36
Cool-down with a kick.
Split 1:Distance1.780Time13:52.50Pace7:47.70 Cumilative:Distance1.780Time13:52.50Pace7:47.70
Split 2:Distance0.250Time1:19.70Pace5:18.80 Cumilative:Distance2.030Time15:12.20Pace7:29.36

Red Crocs Miles: 10.05

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

Thu, Oct 26, 2017

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

Fast Running Friend Workout - 2017-10-26 09:24:33
Workout Totals: Distance11.000Time1:15:27.40Pace6:51.58
Ran with the little kids with Joseph and Jacob joining for their warmup, then drove Joseph and Jacob to the canyon where they did a mile time trial down the canyon. This gave me a workout 2x1 mile. Joseph ran 5:11.6 (76,79,79,77), I was able to keep up and was happy about it. I even felt good enough to outkick, but decided it would discourage Joseph, so I just stayed with him. For a comparison, Benjamin's time one day before he turned 13 was 5:14.6 on the same course. Then I paced Jacob to 5:25.8 (80,84,81,80). He had a confidence lapse in the middle, but was able to recover from it. I thought this was a good development for him. Then I ran some more miles with the uphill kick in 80.3.
Leg 1:Distance0.500Time4:13.30Pace8:26.60
With Matthew, William, Joseph, and Jacob.
Leg 2:Distance1.500Time11:41.00Pace7:47.33
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance0.180Time1:37.40Pace9:01.11
Warm-up with Joseph.
Leg 4:Distance1.000Time5:11.60Pace5:11.60
Mile time trial with Joseph down the canyon.
Leg 5:Distance0.940Time7:55.50Pace8:25.85
Back to the car with Joseph.
Leg 6:Distance0.180Time1:51.90Pace10:21.67
Warm-up with Jacob.
Leg 7:Distance1.000Time5:25.80Pace5:25.80
Down the canyon mile with Jacob.
Leg 8:Distance0.940Time8:15.50Pace8:47.13
Cool-down with Jacob.
Leg 9:Distance4.760Time29:15.40Pace6:08.78
More distance alone.
Split 1:Distance3.760Time27:55.10Pace7:25.51 Cumilative:Distance3.760Time27:55.10Pace7:25.51
Split 2:Distance1.000Time1:20.30Pace1:20.30 Cumilative:Distance4.760Time29:15.40Pace6:08.78
Uphill kick.

Red Crocs Miles: 11.00

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

Fri, Oct 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.51	0.00	0.00	0.50	10.01

Fast Running Friend Workout - 2017-10-27 09:12:14
Workout Totals: Distance10.010Time1:17:50.60Pace7:46.59
More or less usual runs, Jenny still on the college schedule. I decided to do a 0.5 uphill kick instead of just 0.25, and ran 2:46.8.
Leg 1:Distance0.500Time4:14.10Pace8:28.20
With Mathew and the rest of the gang including Julia.
Leg 2:Distance1.500Time12:05.60Pace8:03.73
Minus Matthew.
Leg 3:Distance3.000Time23:38.10Pace7:52.70
With Joseph.
Leg 4:Distance5.010Time37:52.80Pace7:33.65
Alone.
Split 1:Distance4.510Time35:06.00Pace7:46.96 Cumilative:Distance4.510Time35:06.00Pace7:46.96
Split 2:Distance0.500Time2:46.80Pace5:33.60 Cumilative:Distance5.010Time37:52.80Pace7:33.65
Long uphill kick.

Red Crocs Miles: 10.01

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

Sat, Oct 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.54	0.00	2.50	1.00	13.04

Fast Running Friend Workout - 2017-10-28 09:21:59
Workout Totals: Distance13.040Time1:33:56.70Pace7:12.26
Did mile time trials today. Joseph set a track mile PR of 5:24.0. Splits 77 high, 81 high, 82, 81. He led the first 300, after that we traded leads every 200. Jacob continued to climb out of the hole and ran 5:40.9 - still 7 seconds off PR, but much better than 5:46 he was running a couple of weeks ago. I think I figured out what was wrong with him this time - I listened to his breathing a bit better, and I think it is his usual weakness - bad emotional response to fatigue, overreacting to it. When he ran his PR of 5:33 in August we addressed it with 2x1000 down the canyon working our way to being able to run both in 3:20 with only 200 m recovery jog. We'll see if that works again. Stephen also ran a PR on the 2.04 mile course with hills - 16:07.7. After the mile time trials I went for more distance and did 1.5 down the canyon in 8:28 to get a bit more fast running in for the day.
Leg 1:Distance1.000Time8:27.90Pace8:27.90
With Matthew, Stephen, Joseph, and Jacob.
Leg 2:Distance1.000Time5:24.00Pace5:24.00
With Joseph.
Leg 3:Distance1.000Time7:50.80Pace7:50.80
With William and Stephen.
Leg 4:Distance1.000Time5:40.90Pace5:40.90
With Jacob.
Leg 5:Distance2.040Time16:07.70Pace7:54.36
With Stephen, William, I think we had Joseph and Jacob for this.
Leg 6:Distance7.000Time50:25.40Pace7:12.20
More distance with a tempo pickup.
Split 1:Distance3.600Time27:43.20Pace7:42.00 Cumilative:Distance3.600Time27:43.20Pace7:42.00
Split 2:Distance1.500Time8:28.80Pace5:39.20 Cumilative:Distance5.100Time36:12.00Pace7:05.88
Split 3:Distance1.900Time14:13.40Pace7:29.16 Cumilative:Distance7.000Time50:25.40Pace7:12.20

Red Crocs Miles: 13.04

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

Sun, Oct 29, 2017

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. Benjamin's trainer Elder Brennon Henderson returned home. We went to visit his family in Dayton, ID and attended their ward. Amazinging we made it 30 minutes early to the 11:30 AM meeting. Ironically this was one of the few times we made it to church on time this year. On the way there as I drove, I passed a car on a two-lane (one lane in each direction) highway. I had not done this since our trip to Kansas, plus there was another car about half a mile way on the opposite lane. So I hit the gas pretty hard and recorded a decent adrenaline rush. I thought that was a good sign that my adrenaline is starting to come back.

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

Mon, Oct 30, 2017

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

Fast Running Friend Workout - 2017-10-30 11:58:45
Workout Totals: Distance10.000Time1:15:44.80Pace7:34.48
Ran 2 in the morning with the kids - the older ones finished their distances on their own. Ran the remaining 8 when I got home after a meeting. Did the first 2.5 of it with Julia. On the way back down the canyon did 4x0.25 fartlek with 0.25 quick jogging recovery. The idea was to do something fast, but not strenuous, something I would look forward to. Did the first three in 74-75, then a bit quicker - 72.6 on the last one. Tail wind made it easier.
Leg 1:Distance0.500Time4:11.00Pace8:22.00
With Matthew and the gang.
Leg 2:Distance1.500Time12:14.00Pace8:09.33
Dropped of Matthew.
Leg 3:Distance8.000Time59:19.80Pace7:24.98
First 2.5 with Julia, the rest alone - did a 4x0.25 with 0.25 recovery fartlek.
Split 1:Distance4.050Time32:19.20Pace7:58.81 Cumilative:Distance4.050Time32:19.20Pace7:58.81
Split 2:Distance0.250Time1:14.30Pace4:57.20 Cumilative:Distance4.300Time33:33.50Pace7:48.26
Split 3:Distance0.250Time1:56.90Pace7:47.60 Cumilative:Distance4.550Time35:30.40Pace7:48.22
Split 4:Distance0.250Time1:15.10Pace5:00.40 Cumilative:Distance4.800Time36:45.50Pace7:39.48
Split 5:Distance0.250Time1:52.30Pace7:29.20 Cumilative:Distance5.050Time38:37.80Pace7:38.97
Split 6:Distance0.250Time1:15.30Pace5:01.20 Cumilative:Distance5.300Time39:53.10Pace7:31.53
Split 7:Distance0.250Time1:51.60Pace7:26.40 Cumilative:Distance5.550Time41:44.70Pace7:31.30
Split 8:Distance0.250Time1:12.60Pace4:50.40 Cumilative:Distance5.800Time42:57.30Pace7:24.36
Split 9:Distance2.200Time16:22.50Pace7:26.59 Cumilative:Distance8.000Time59:19.80Pace7:24.98

Red Crocs Miles: 10.00

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

Tue, Oct 31, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.14	0.00	0.00	3.12	10.26

Fast Running Friend Workout - 2017-10-31 11:29:21
Workout Totals: Distance10.265Time1:18:41.40Pace7:39.95
Did a workout with Joseph and Jacob - all down the canyon. I did 5x0.625 with 0.25 recovery, Joseph 3, Jacob 2. We had some headwind, not sure how much we lost on it, probably 5 seconds per interval (8 per mile). Joseph was with me on the first two (3:20.7, 3:24.3), but fell back on the third one (3:26, 3:22.4 for me). Jacob struggled with bad emotions in the first one (3:27), but did better on the second (3:24.9). I did 3:24/3:25 on the remaining two. Sarah did a fast interval as well - 1 mile down the canyon in 7:11. Kids ran their usual distances more or less today.
Leg 1:Distance0.500Time4:32.00Pace9:04.00
With Matthew, Stephen, and William.
Leg 2:Distance0.350Time3:29.80Pace9:59.43
With Stephen, William, and Sarah.
Leg 3:Distance1.000Time7:11.00Pace7:11.00
Fast Sarah's mile with the same company.
Leg 4:Distance0.800Time6:40.30Pace8:20.38
Back to the park.
Leg 5:Distance0.350Time3:22.40Pace9:38.29
Warm-up with Joseph and Jacob.
Leg 6:Distance4.125Time28:22.60Pace6:52.75
5x0.625 (first three with Joseph, first two with Jacob).
Split 1:Distance0.625Time3:20.70Pace5:21.12 Cumilative:Distance0.625Time3:20.70Pace5:21.12
Split 2:Distance0.250Time3:10.80Pace12:43.20 Cumilative:Distance0.875Time6:31.50Pace7:27.43
Split 3:Distance0.625Time3:24.30Pace5:26.88 Cumilative:Distance1.500Time9:55.80Pace6:37.20
Split 4:Distance0.250Time2:54.90Pace11:39.60 Cumilative:Distance1.750Time12:50.70Pace7:20.40
Split 5:Distance0.625Time3:22.50Pace5:24.00 Cumilative:Distance2.375Time16:13.20Pace6:49.77
Split 6:Distance0.250Time2:32.90Pace10:11.60 Cumilative:Distance2.625Time18:46.10Pace7:08.99
Split 7:Distance0.625Time3:24.00Pace5:26.40 Cumilative:Distance3.250Time22:10.10Pace6:49.26
Split 8:Distance0.250Time2:47.20Pace11:08.80 Cumilative:Distance3.500Time24:57.30Pace7:07.80
Split 9:Distance0.625Time3:25.30Pace5:28.48 Cumilative:Distance4.125Time28:22.60Pace6:52.75

Leg 7:Distance1.640Time13:30.80Pace8:14.39
Back to the house with Joseph and Jacob.
Leg 8:Distance1.500Time11:32.50Pace7:41.67
More distance alone.

Red Crocs Miles: 10.27

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

Wed, Nov 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.04	0.00	1.00	1.00	10.04

Fast Running Friend Workout - 2017-11-01 08:59:16
Workout Totals: Distance10.040Time1:14:13.40Pace7:23.57
Ran with the kids, then did a 2 mile fartlek down the canyon in 11:10.7. There was some headwind, so I adjusted the goal pace by 2 seconds per quarter to 82/87. I did well on all the fast ones exceeding even my no-headwind target (78.6, 78.4, and 2:39.0). My recovery pace after the first fast quarter was right on target. However, for some reason I was very slow in the second recovery half (3:00.6), and the first quarter of it was 92. The pattern seemed to be that I had good adrenal response for about 300 meters or so on all of the fast pickups, and I could use it either at the start or at the end.
Leg 1:Distance0.500Time4:12.70Pace8:25.40
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:55.10Pace7:56.73
With Jacob, William, and Stephen.
Leg 3:Distance4.020Time31:59.10Pace7:57.39
First 2.5 with Joseph, the rest alone up the canyon.
Leg 4:Distance2.000Time11:10.70Pace5:35.35
2 mile fartlek down the canyon.
Split 1:Distance0.250Time1:18.80Pace5:15.20 Cumilative:Distance0.250Time1:18.80Pace5:15.20
Split 2:Distance0.500Time2:53.90Pace5:47.80 Cumilative:Distance0.750Time4:12.70Pace5:36.93
Split 3:Distance0.250Time1:18.40Pace5:13.60 Cumilative:Distance1.000Time5:31.10Pace5:31.10
Split 4:Distance0.500Time3:00.60Pace6:01.20 Cumilative:Distance1.500Time8:31.70Pace5:41.13
Split 5:Distance0.500Time2:39.00Pace5:18.00 Cumilative:Distance2.000Time11:10.70Pace5:35.35

Leg 5:Distance2.020Time14:55.80Pace7:23.47
Back to the house.

Red Crocs Miles: 10.04

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

Thu, Nov 02, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.87	0.00	0.00	1.25	10.12

Fast Running Friend Workout - 2017-11-02 09:25:59
Workout Totals: Distance10.120Time1:18:37.30Pace7:46.14
Did 2x0.625 down the canyon with Jacob with 0.25 recovery. We did have some headwind. Jacob did better this time - 3:22.0, 3:21.8. He said instead of panic he just felt being limited by the muscles. That is a good sign. Joseph was feeling tired, so I just had him run 4 miles easy. Jenny is still on the school schedule. Otherwise usual distances for the kids. Sarah ran only 2 miles - was not feeling well today. She normally runs 5.
Leg 1:Distance0.500Time4:10.80Pace8:21.60
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time12:28.90Pace8:19.27
With Stephen, Jacob, and William.
Leg 3:Distance0.450Time4:00.80Pace8:55.11
Warm-up with Jacob.
Leg 4:Distance1.500Time9:53.20Pace6:35.47
2x0.625 workout with Jacob down the canyon.
Split 1:Distance0.625Time3:22.00Pace5:23.20 Cumilative:Distance0.625Time3:22.00Pace5:23.20
Split 2:Distance0.250Time3:09.40Pace12:37.60 Cumilative:Distance0.875Time6:31.40Pace7:27.31
Split 3:Distance0.625Time3:21.80Pace5:22.88 Cumilative:Distance1.500Time9:53.20Pace6:35.47

Leg 5:Distance1.170Time9:58.50Pace8:31.54
Cool-down with Jacob.
Leg 6:Distance5.000Time38:05.10Pace7:37.02
More distance alone.

Red Crocs Miles: 10.12

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

Fri, Nov 03, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.55	0.00	0.00	0.50	10.05

Fast Running Friend Workout - 2017-11-03 08:49:48
Workout Totals: Distance10.050Time1:15:33.00Pace7:31.04
Ran with the kids, usual distances for everybody except Joseph and Jacob (both ran 3 to rest for the race tomorrow), Sarah had a better run, was able to average sub-9:00 for 5 miles. I did a half mile uphill kick at the end in 2:46.1, a bit faster than last week, but I think there was more headwind today.
Leg 1:Distance2.040Time15:01.40Pace7:21.86
Alone.
Leg 2:Distance1.500Time11:50.30Pace7:53.53
With Jacob, Stephen, and William.
Leg 3:Distance1.000Time7:02.20Pace7:02.20
With Joseph, Jacob, and William.
Leg 4:Distance0.500Time4:09.30Pace8:18.60
With Jacob, William, Stephen, and Matthew.
Leg 5:Distance5.010Time37:29.80Pace7:29.06
First mile with Joseph, the rest alone.
Split 1:Distance4.510Time34:43.70Pace7:42.02 Cumilative:Distance4.510Time34:43.70Pace7:42.02
Split 2:Distance0.500Time2:46.10Pace5:32.20 Cumilative:Distance5.010Time37:29.80Pace7:29.06
Uphill kick.

Red Crocs Miles: 10.05

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

Sat, Nov 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	4.00	0.00	12.00

Fast Running Friend Workout - 2017-11-04 14:01:59
Workout Totals: Distance12.000Time1:22:47.60Pace6:53.97
Jenny did 6 today at 8:00 pace, Julia ran 5 at about 8:30 pace, Sarah ran 5 at 9:00 pace. I took the kids to Nan's Race Cats Cross-Country Championship at Galena Hills Park. We got there late, so Matthew had to run in an older age division and twice the distance - he ran 2 K in 11:40. Stephen ran 2 K in 9:40. Joseph ran 11:21 in the 3 K, and Jacob 11:33. William got 12:35. Joseph and Jacob wore spikes, William ran in Crocs because he lost his spikes. He actually ended up with a better result as a good portion of the course was on asphalt and I did not think quickly enough to have Joseph and Jacob put on Crocs. Joseph and Jacob both struggled after hitting the asphalt section. The race was I think the biggest kid cross-country race I have ever seen in Utah. E.g. William's race (9-10 boys) had 88 finishers. Afterwards, I ran 12 miles at home alone with 2x2 in the canyon, one up and one down. The wind was blowing into the canyon. I did the first one in 11:55 (5:52, 6:03), and the second in 11:14 (5:40, 5:34). Felt some energy, at least more than I did a couple of weeks ago. The muscles got tired on the uphill, I think this is a good sign as it means I was able to make them work close to the muscular limit.
Leg 1:Distance12.000Time1:22:47.60Pace6:53.97
Alone.
Split 1:Distance1.720Time12:31.90Pace7:17.15 Cumilative:Distance1.720Time12:31.90Pace7:17.15
Warm-up.
Split 2:Distance2.000Time11:55.80Pace5:57.90 Cumilative:Distance3.720Time24:27.70Pace6:34.54
Uphill tempo.
Split 3:Distance3.200Time25:26.60Pace7:57.06 Cumilative:Distance6.920Time49:54.30Pace7:12.70
Recovery.
Split 4:Distance2.000Time11:14.10Pace5:37.05 Cumilative:Distance8.920Time1:01:08.40Pace6:51.26
Downhill tempo.
Split 5:Distance3.080Time21:39.20Pace7:01.82 Cumilative:Distance12.000Time1:22:47.60Pace6:53.97
The rest of the run.

Red Crocs Miles: 12.00

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

Sun, Nov 05, 2017

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, Nov 06, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	0.00	1.25	10.00

Fast Running Friend Workout - 2017-11-06 08:44:29
Workout Totals: Distance10.000Time1:12:07.10Pace7:12.71
Did 2 with the little kids before the work meeting, then 8 alone afterwards. Did 5x0.25 down the canyon at around 75 with a brisk jog 0.25 recovery into a headwind. Noticed that the muscles were getting a little bit tired, while I had more drive to push them, that is a good sign, I think.
Leg 1:Distance0.500Time4:13.40Pace8:26.80
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:48.30Pace7:52.20
Same group minus Matthew.
Leg 3:Distance8.000Time56:05.40Pace7:00.68
Alone, did 5x0.25 down the canyon.
Split 1:Distance4.050Time30:39.20Pace7:34.12 Cumilative:Distance4.050Time30:39.20Pace7:34.12
Split 2:Distance0.250Time1:15.40Pace5:01.60 Cumilative:Distance4.300Time31:54.60Pace7:25.26
Split 3:Distance0.250Time1:55.90Pace7:43.60 Cumilative:Distance4.550Time33:50.50Pace7:26.26
Split 4:Distance0.250Time1:16.40Pace5:05.60 Cumilative:Distance4.800Time35:06.90Pace7:18.94
Split 5:Distance0.250Time1:55.80Pace7:43.20 Cumilative:Distance5.050Time37:02.70Pace7:20.14
Split 6:Distance0.250Time1:15.20Pace5:00.80 Cumilative:Distance5.300Time38:17.90Pace7:13.57
Split 7:Distance0.250Time1:55.80Pace7:43.20 Cumilative:Distance5.550Time40:13.70Pace7:14.90
Split 8:Distance0.250Time1:15.30Pace5:01.20 Cumilative:Distance5.800Time41:29.00Pace7:09.14
Split 9:Distance0.250Time1:55.20Pace7:40.80 Cumilative:Distance6.050Time43:24.20Pace7:10.45
Split 10:Distance0.250Time1:13.70Pace4:54.80 Cumilative:Distance6.300Time44:37.90Pace7:05.06
Split 11:Distance1.700Time11:27.50Pace6:44.41 Cumilative:Distance8.000Time56:05.40Pace7:00.68

Red Crocs Miles: 10.00

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

Tue, Nov 07, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.28	0.00	0.00	3.12	10.40

Fast Running Friend Workout - 2017-11-07 11:38:59
Workout Totals: Distance10.405Time1:16:44.60Pace7:22.54
Ran with the little boys, then did a workout with Joseph and Jacob. I did 5x0.625 with 0.25 recovery down the canyon into a headwind. Joseph and Jacob did the first 2 with me. I was able to keep all of them under 3:20 (5:20 pace) except the last one - there was an increase of headwind in the second quarter, which I ran in 83, which made it 3:21.8. But the average was still under 3:20. An improvement from last week when I did not break 3:20 on any of the intervals and ran my slowest in 3:25. Usual distances for everybody. Sarah was tired, ran 5 at a bit faster than 10:00 pace. Julia felt better, ran 39:59 for 5 miles.
Leg 1:Distance0.500Time4:08.70Pace8:17.40
With Matthew, William, and Stephen.
Leg 2:Distance1.500Time12:22.50Pace8:15.00
With William and Stephen.
Leg 3:Distance1.000Time6:44.60Pace6:44.60
With William.
Leg 4:Distance0.550Time4:48.60Pace8:44.73
Warm-up with Joseph and Jacob.
Leg 5:Distance4.125Time28:25.20Pace6:53.38
5x0.625 workout. Joseph and Jacob did the first 2 with me.
Split 1:Distance0.625Time3:19.30Pace5:18.88 Cumilative:Distance0.625Time3:19.30Pace5:18.88
Split 2:Distance0.250Time3:24.50Pace13:38.00 Cumilative:Distance0.875Time6:43.80Pace7:41.49
Split 3:Distance0.625Time3:18.90Pace5:18.24 Cumilative:Distance1.500Time10:02.70Pace6:41.80
Split 4:Distance0.250Time2:52.40Pace11:29.60 Cumilative:Distance1.750Time12:55.10Pace7:22.91
Split 5:Distance0.625Time3:19.60Pace5:19.36 Cumilative:Distance2.375Time16:14.70Pace6:50.40
Split 6:Distance0.250Time2:50.60Pace11:22.40 Cumilative:Distance2.625Time19:05.30Pace7:16.30
Split 7:Distance0.625Time3:19.90Pace5:19.84 Cumilative:Distance3.250Time22:25.20Pace6:53.91
Split 8:Distance0.250Time2:38.20Pace10:32.80 Cumilative:Distance3.500Time25:03.40Pace7:09.54
Split 9:Distance0.625Time3:21.80Pace5:22.88 Cumilative:Distance4.125Time28:25.20Pace6:53.38

Leg 6:Distance2.730Time20:15.00Pace7:25.05
Back to the car.

Red Crocs Miles: 10.40

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

Wed, Nov 08, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.04	0.00	1.00	1.00	10.04

Fast Running Friend Workout - 2017-11-08 12:05:00
Workout Totals: Distance10.040Time1:12:44.10Pace7:14.67
Ran with the kids, part of their usual distances, then ran into the canyon and did a 2 mile downhill fartlek into the wind in 11:08.0 alternating 0.25 hard and 0.5 tempo. More or less followed the pacing from a week ago, but found more juice in the last 0.5 (2:36.7 vs 2:39.0) which gave me a faster time. Jenny did 4 miles at around 8:00 average, Julia ran 5 in 40:59, Sarah did 5 with the first half at around 10:00, and the second half in 21:50 (8:44 avg).
Leg 1:Distance0.500Time4:07.60Pace8:15.20
With all of the boys.
Leg 2:Distance1.500Time11:26.10Pace7:37.40
Minus Matthew.
Leg 3:Distance4.020Time31:04.70Pace7:43.86
First 1.5 with Joseph.
Leg 4:Distance2.000Time11:08.00Pace5:34.00
Fartlek down the canyon.
Split 1:Distance0.250Time1:19.40Pace5:17.60 Cumilative:Distance0.250Time1:19.40Pace5:17.60
Split 2:Distance0.500Time2:54.70Pace5:49.40 Cumilative:Distance0.750Time4:14.10Pace5:38.80
Split 3:Distance0.250Time1:19.00Pace5:16.00 Cumilative:Distance1.000Time5:33.10Pace5:33.10
Split 4:Distance0.500Time2:58.20Pace5:56.40 Cumilative:Distance1.500Time8:31.30Pace5:40.87
Split 5:Distance0.500Time2:36.70Pace5:13.40 Cumilative:Distance2.000Time11:08.00Pace5:34.00

Leg 5:Distance2.020Time14:57.70Pace7:24.41
Back to the house.

Red Crocs Miles: 10.04

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

Thu, Nov 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.09	0.00	0.00	1.25	10.34

Fast Running Friend Workout - 2017-11-09 15:27:12
Workout Totals: Distance10.340Time1:19:44.50Pace7:42.72
Ran with the little kids, then did 2x0.625 with Joseph down the canyon into a mild headwind. Usual 0.25 recovery jog. We did 3:15.9 and 3:15.4. That is the fastest Joseph has ever done this workout. Also a good sign for me as I was doing the pace setting and wind breaking into a headwind. Sarah ran 5 miles at about 9:40 pace. Julia did 5 in 40:39. Jenny did 3 in 24:01.
Leg 1:Distance0.500Time4:16.20Pace8:32.40
With Jacob, Matthew, Stephen, and William.
Leg 2:Distance1.500Time12:22.00Pace8:14.67
Same group minus Matthew.
Leg 3:Distance1.000Time6:52.90Pace6:52.90
With Jacob and William.
Leg 4:Distance0.520Time4:30.70Pace8:40.58
Warm-up with Joseph.
Leg 5:Distance1.500Time9:20.90Pace6:13.93
2x0.625 down the canyon with Joseph.
Split 1:Distance0.625Time3:15.90Pace5:13.44 Cumilative:Distance0.625Time3:15.90Pace5:13.44
Split 2:Distance0.250Time2:49.60Pace11:18.40 Cumilative:Distance0.875Time6:05.50Pace6:57.71
Split 3:Distance0.625Time3:15.40Pace5:12.64 Cumilative:Distance1.500Time9:20.90Pace6:13.93

Leg 6:Distance2.020Time16:49.90Pace8:19.95
Cool-down with Joseph.
Leg 7:Distance3.300Time25:31.90Pace7:44.21
Alone to get the car.

Red Crocs Miles: 10.34

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

Fri, Nov 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.51	0.00	0.00	0.50	10.01

Fast Running Friend Workout - 2017-11-10 11:55:57
Workout Totals: Distance10.010Time1:15:07.90Pace7:30.34
Taper day for Joseph, Jacob, William, and Stephen before the Utah State Cross-Country Championship. Joseph and Jacob did 3, William 2, Stephen 1. Matthew did a mile time trial on the track. He was headed for sub-8:00 with 6:01 split with a lap to go (1:54, 1:58, 2:04), and just needed to kick a little bit. But he was not in the mood and missed not only sub-8:00 but his 8:06 PR. Afterwards we had a talk about consistency. I think even though he is only 4 some of it went it. The subject was definitely on his mind for the rest of the day. I did a total of 6. Included 0.5 uphill kick in 2:46.8. Felt like I just could not engage the top gear and go faster, but the pace was not super hard. Probably still capped by the levels of adrenaline production. Julia did 1600 on the track in 6:46. Jenny ran 3 miles at about 8:00 pace. Sarah set a PR for the 5 mile course with 42:34.
Leg 1:Distance1.000Time7:36.30Pace7:36.30
With William, Joseph, Stephen, and Jacob.
Leg 2:Distance1.000Time7:29.20Pace7:29.20
Same group minus Stephen.
Leg 3:Distance1.000Time7:27.00Pace7:27.00
With just Joseph and Jacob.
Leg 4:Distance6.010Time44:22.60Pace7:23.03
Alone, did an uphill kick for 0.5 at the end.
Split 1:Distance5.510Time41:35.80Pace7:32.96 Cumilative:Distance5.510Time41:35.80Pace7:32.96
Split 2:Distance0.500Time2:46.80Pace5:33.60 Cumilative:Distance6.010Time44:22.60Pace7:23.03

Leg 5:Distance1.000Time8:12.80Pace8:12.80
With Matthew on the track.

Red Crocs Miles: 10.01

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

Sat, Nov 11, 2017

Race: USATF Cross Country Championship (3.107 Miles) 00:18:49, Place overall: 3, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	3.11	12.11

Fast Running Friend Workout - 2017-11-11 10:09:23
Workout Totals: Distance12.107Time1:27:44.50Pace7:14.83
Went to the Utah USATF XC Championship at the Cottonwood complex. The kids ran their races, then I ran the 5 K. Based on my splits in the 5 K, I conclude with certainty that 2 K was more than 2/3 of the 3 K. I am suspecting that the 2 K was much longer, and the 3 K was somewhat shorter, but it is hard to tell more than that. The course was hilly, but the hills were short, though steep. Results: 2 K 7-8: Stephen 10:35, 13th place. Kenny Briggs was the winner with 9:05. 3 K 9-10: William 12:08, 7th place. McKay Wells won with 11:01. 11-12: Joseph 10:53 2nd, Jacob 11:10 4th. Zach Hillhouse, very good last name for a cross-country runner, won with 10:51. Brian Richardson ran 10:56, 3rd place. Joseph took the lead at 1 K, built a good gap by about 1.7, but Zach closed it in the last K and outkicked Joseph in the last 200. Brian also made a very strong move at around 1.7 K mark dropping Jacob and almost catching Zach and Joseph. Masters: Dad 18:49. Teren Jameson ran 16:21. My splits by 1 K mark (which were not correct, but the first 3 K matches the 3 K course, and the last 1 K also matched the 3 K course): 3:33, 3:51, 3:33, 4:23, 3:29. Joseph: 3:26, 4:00, 3:27. Jacob ran the first 1 K in 3:35. I ran another 6 miles when I got home, total of 12 for the day. Jenny did 1 with Matthew in 8:43, and then 5 more at 8:00 pace, Julia 5 with the last 1.5 in 11:21, Sarah 5 at 10:00 pace.
Leg 1:Distance3.000Time24:58.30Pace8:19.43
Warm-up.
Leg 2:Distance3.107Time18:49.30Pace6:03.47
5 K race.
Leg 3:Distance6.000Time43:56.90Pace7:19.48
More distance at home.

Saucony Type A Miles: 6.11	Red Crocs Miles: 6.00

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

Sun, Nov 12, 2017

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 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	0.00	1.25	10.00

Fast Running Friend Workout - 2017-11-13 08:57:35
Workout Totals: Distance2.000Time16:12.60Pace8:06.30
Ran with the little boys in the morning, total of 2, then 8 more later, 2.5 with Julia, also did 5x0.25 down the canyon with 0.25 recovery - moderate headwind.
Leg 1:Distance0.500Time4:22.50Pace8:45.00
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:50.10Pace7:53.40
Same group minus Matthew.

Fast Running Friend Workout - 2017-11-13 13:09:52
Workout Totals: Distance8.000Time59:06.80Pace7:23.35

Leg 1:Distance8.000Time59:06.80Pace7:23.35
Alone, did 5x0.25 with 0.25 brisk recovery in the middle.
Split 1:Distance4.050Time32:14.80Pace7:57.73 Cumilative:Distance4.050Time32:14.80Pace7:57.73
Split 2:Distance0.250Time1:16.90Pace5:07.60 Cumilative:Distance4.300Time33:31.70Pace7:47.84
Split 3:Distance0.250Time1:45.40Pace7:01.60 Cumilative:Distance4.550Time35:17.10Pace7:45.30
Split 4:Distance0.250Time1:15.00Pace5:00.00 Cumilative:Distance4.800Time36:32.10Pace7:36.69
Split 5:Distance0.250Time1:46.10Pace7:04.40 Cumilative:Distance5.050Time38:18.20Pace7:35.09
Split 6:Distance0.250Time1:15.30Pace5:01.20 Cumilative:Distance5.300Time39:33.50Pace7:27.83
Split 7:Distance0.250Time1:48.40Pace7:13.60 Cumilative:Distance5.550Time41:21.90Pace7:27.19
Split 8:Distance0.250Time1:15.60Pace5:02.40 Cumilative:Distance5.800Time42:37.50Pace7:20.95
Split 9:Distance0.250Time1:52.60Pace7:30.40 Cumilative:Distance6.050Time44:30.10Pace7:21.34
Split 10:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance6.300Time45:45.00Pace7:15.71
Split 11:Distance1.700Time13:21.80Pace7:51.65 Cumilative:Distance8.000Time59:06.80Pace7:23.35

Red Crocs Miles: 10.00

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

Tue, Nov 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.21	0.00	0.00	3.12	10.33

Fast Running Friend Workout - 2017-11-14 12:00:13
Workout Totals: Distance10.335Time1:16:37.70Pace7:24.87
Did 5x0.625 with 0.25 rest down the canyon. Joseph and Jacob did the first 2 with me. Headwind. Managed to keep sub-3:20 average (5:20 pace). Sarah ran 7:08 mile down the canyon + 4 more at an easy pace. Jenny had a cold, ran only 2 miles. Julia did the usual 5.
Leg 1:Distance0.500Time4:11.60Pace8:23.20
With Matthew, William, and Stephen.
Leg 2:Distance0.350Time3:30.40Pace10:01.14
Warm-up with Sarah, William, and Stephen.
Leg 3:Distance1.000Time7:08.90Pace7:08.90
Sarah's fast mile.
Leg 4:Distance0.750Time5:29.90Pace7:19.87
Back to the park.
Leg 5:Distance0.410Time3:27.00Pace8:24.88
Warm-up with Joseph and Jacob.
Leg 6:Distance4.125Time27:38.40Pace6:42.04
5x0.625 with 0.25 slow recovery jog, Joseph and Jacob did the first 2 with me. Jacob fell back on the second one finishing in 3:23.
Split 1:Distance0.625Time3:18.20Pace5:17.12 Cumilative:Distance0.625Time3:18.20Pace5:17.12
Split 2:Distance0.250Time3:11.00Pace12:44.00 Cumilative:Distance0.875Time6:29.20Pace7:24.80
Split 3:Distance0.625Time3:21.50Pace5:22.40 Cumilative:Distance1.500Time9:50.70Pace6:33.80
Split 4:Distance0.250Time2:35.60Pace10:22.40 Cumilative:Distance1.750Time12:26.30Pace7:06.46
Split 5:Distance0.625Time3:20.10Pace5:20.16 Cumilative:Distance2.375Time15:46.40Pace6:38.48
Split 6:Distance0.250Time2:25.80Pace9:43.20 Cumilative:Distance2.625Time18:12.20Pace6:56.08
Split 7:Distance0.625Time3:18.80Pace5:18.08 Cumilative:Distance3.250Time21:31.00Pace6:37.23
Split 8:Distance0.250Time2:47.30Pace11:09.20 Cumilative:Distance3.500Time24:18.30Pace6:56.66
Split 9:Distance0.625Time3:20.10Pace5:20.16 Cumilative:Distance4.125Time27:38.40Pace6:42.04

Leg 7:Distance3.200Time25:11.50Pace7:52.34
Alone.

Red Crocs Miles: 10.34

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

Wed, Nov 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.04	0.00	0.88	1.12	10.04

Fast Running Friend Workout - 2017-11-15 11:37:41
Workout Totals: Distance10.040Time1:14:12.20Pace7:23.45
Ran with the little kids, then ran 8 with a 2 mile fartlek in 11:01.8 down the canyon. I think the wind was friendlier today which allowed me to go faster. Did 0.25 fast/0.5 tempo/0.25 fast/0.375 tempo/0.625 fast. I ran more or less as planned on all the segments except for the 2:14 plop for 0.375 after the first mile. But I made up with the closing 3:17 0.625. Jenny was still recovering from the cold, ran only 2 miles. Julia did 5 at almost 8:00 pace. Sarah ran 4 miles at around 10:00 average.
Leg 1:Distance0.500Time3:58.70Pace7:57.40
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:48.70Pace7:52.47
Dropped off Matthew, played leapfrog.
Leg 3:Distance4.020Time31:41.80Pace7:53.08
From the house into the canyon. First 1.5 with Joseph.
Leg 4:Distance2.000Time11:01.70Pace5:30.85
Fartlek down the canyon.
Split 1:Distance0.250Time1:19.10Pace5:16.40 Cumilative:Distance0.250Time1:19.10Pace5:16.40
Split 2:Distance0.500Time2:52.60Pace5:45.20 Cumilative:Distance0.750Time4:11.70Pace5:35.60
Split 3:Distance0.250Time1:18.60Pace5:14.40 Cumilative:Distance1.000Time5:30.30Pace5:30.30
Split 4:Distance0.375Time2:14.30Pace5:58.13 Cumilative:Distance1.375Time7:44.60Pace5:37.89
Split 5:Distance0.625Time3:17.10Pace5:15.36 Cumilative:Distance2.000Time11:01.70Pace5:30.85

Leg 5:Distance2.020Time15:41.30Pace7:45.99
To the house.

Red Crocs Miles: 10.04

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

Thu, Nov 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.46	0.74	0.00	1.88	10.08

Fast Running Friend Workout - 2017-11-16 09:46:26
Workout Totals: Distance10.075Time1:17:26.10Pace7:41.15
Matthew wanted to do a mile time trial today, but he just did not have the mental juice. Might have had something to do with running too late in the morning. William in the meantime did a quick mile on the track in 6:29 - I caught up to him and ran with him for the last 1 K. Then I did 2x0.625 with 0.25 slow jog recovery with Jacob in 3:19.4 and 3:20.6, and also added 0.625 uphill on my own on the way back to the car in 3:32.4. Sarah did 5 miles at about 9:20 average, Julia did 5 in 40:06, Jenny did 3 at about a bit slower than 8:00 average. Mary set a record for 0.25 with Joseph's help running it in 3:02.
Leg 1:Distance0.510Time4:11.80Pace8:13.73
With Matthew.
Leg 2:Distance0.496Time4:08.80Pace8:21.61
With Matthew.
Leg 3:Distance0.744Time4:40.00Pace6:16.34
Most of it with William.
Leg 4:Distance0.530Time4:52.30Pace9:11.51
With Joseph and Jacob - warm-up.
Leg 5:Distance1.500Time9:47.30Pace6:31.53
2x0.625 with Jacob down the canyon.
Split 1:Distance0.625Time3:19.40Pace5:19.04 Cumilative:Distance0.625Time3:19.40Pace5:19.04
Split 2:Distance0.250Time3:07.30Pace12:29.20 Cumilative:Distance0.875Time6:26.70Pace7:21.94
Split 3:Distance0.625Time3:20.60Pace5:20.96 Cumilative:Distance1.500Time9:47.30Pace6:31.53

Leg 6:Distance2.020Time17:28.60Pace8:39.11
Cool-down with Joseph and Jacob.
Leg 7:Distance4.275Time32:17.30Pace7:33.17
Back to the car. Did 0.625 uphill.
Split 1:Distance2.580Time20:21.70Pace7:53.53 Cumilative:Distance2.580Time20:21.70Pace7:53.53
Split 2:Distance0.625Time3:32.40Pace5:39.84 Cumilative:Distance3.205Time23:54.10Pace7:27.46
Split 3:Distance1.070Time8:23.20Pace7:50.28 Cumilative:Distance4.275Time32:17.30Pace7:33.17

Red Crocs Miles: 10.07

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

Fri, Nov 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.51	0.00	0.00	0.50	10.01

Fast Running Friend Workout - 2017-11-17 08:41:19
Workout Totals: Distance10.010Time1:17:19.10Pace7:43.45
Ran with the kids, then a bit more on my own, total of 10. Did 0.5 uphill pickup at the end in 2:47.9. It was a bit slower than last time, but the pacing was more even - I had 83 after the first quarter as opposed to 81. Felt like I could go longer, but not faster for some reason. Julia did 5 in 39:47, first time at sub-8:00 pace in a couple of weeks, I believe. Sarah ran 5 at a bit sub-10:00 pace, Jenny did 4 at a bit over 8:00 pace.
Leg 1:Distance0.500Time4:05.70Pace8:11.40
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time12:02.70Pace8:01.80
Same company minus Matthew. Played leapfrog.
Leg 3:Distance5.000Time39:26.10Pace7:53.22
With Joseph. Caught up to Julia at 1.5 and ran with her the rest of the way.
Leg 4:Distance3.010Time21:44.60Pace7:13.42
Alone, did 0.5 pickup uphill.
Split 1:Distance2.510Time18:56.70Pace7:32.87 Cumilative:Distance2.510Time18:56.70Pace7:32.87
Split 2:Distance0.500Time2:47.90Pace5:35.80 Cumilative:Distance3.010Time21:44.60Pace7:13.42

Red Crocs Miles: 10.01

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

Sat, Nov 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.01	0.00	0.00	1.00	12.01

Fast Running Friend Workout - 2017-11-18 12:01:05
Workout Totals: Distance12.010Time1:27:42.70Pace7:18.19
Total of 12. Did a fast mile pacing Jacob to a mile PR at the Orem High Track. He ran 5:28.4. Splits 79, 84, 84, 79. This is a PR by 5.3 seconds. With that he becomes the youngest ever in our family to go under 5:30. Joseph did it at 12 years 177 days old. Jacob today was 11 years and 120 days old. He hit a plateau for a couple of months where he struggled to even break 5:45, but he was able to climb out of it. I think there were two parts to the magic: 2x1000 with 400 recovery workout, and having him not look at his watch. Julia had a stomach bug, ran just 1 mile in 9:57. Jenny did 6. Sarah ran 5, do not remember how fast.
Leg 1:Distance1.000Time8:32.40Pace8:32.40
With Matthew.
Leg 2:Distance1.000Time5:28.40Pace5:28.40
Jacob's mile time trial
Leg 3:Distance10.010Time1:13:41.90Pace7:21.75
First mile with Jacob, the rest alone.

Red Crocs Miles: 12.01

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

Sun, Nov 19, 2017

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 for the first two meetings, then came home to trade with Sarah. Mary was sick with a stomach flu.

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

Mon, Nov 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	0.00	1.25	10.00

Fast Running Friend Workout - 2017-11-20 16:26:33
Workout Totals: Distance10.000Time1:14:45.70Pace7:28.57
Total of 10. Ran with the kids, then more distance with 5x0.25 down the canyon. It was dark, so it was hard to push, but I managed to stay around 75 average. Joseph and Jacob ran 4, Jenny 6, Julia had a stomach bug, ran only 2 miles. Sarah did 5 at about 9:40 pace.
Leg 1:Distance0.500Time4:04.80Pace8:09.60
With Matthew, Stephen, William, and Joseph.
Leg 2:Distance1.500Time11:57.70Pace7:58.47
Same company minus Matthew. Played leapfrog.
Leg 3:Distance8.000Time58:43.20Pace7:20.40
Alone with 5x0.25.
Split 1:Distance4.050Time31:34.30Pace7:47.73 Cumilative:Distance4.050Time31:34.30Pace7:47.73
Split 2:Distance0.250Time1:15.60Pace5:02.40 Cumilative:Distance4.300Time32:49.90Pace7:38.12
Split 3:Distance0.250Time1:49.20Pace7:16.80 Cumilative:Distance4.550Time34:39.10Pace7:36.95
Split 4:Distance0.250Time1:16.60Pace5:06.40 Cumilative:Distance4.800Time35:55.70Pace7:29.10
Split 5:Distance0.250Time1:51.10Pace7:24.40 Cumilative:Distance5.050Time37:46.80Pace7:28.87
Split 6:Distance0.250Time1:13.90Pace4:55.60 Cumilative:Distance5.300Time39:00.70Pace7:21.64
Split 7:Distance0.250Time1:53.70Pace7:34.80 Cumilative:Distance5.550Time40:54.40Pace7:22.23
Split 8:Distance0.250Time1:15.70Pace5:02.80 Cumilative:Distance5.800Time42:10.10Pace7:16.22
Split 9:Distance0.250Time1:52.70Pace7:30.80 Cumilative:Distance6.050Time44:02.80Pace7:16.83
Split 10:Distance0.250Time1:14.70Pace4:58.80 Cumilative:Distance6.300Time45:17.50Pace7:11.35
Split 11:Distance1.700Time13:25.70Pace7:53.94 Cumilative:Distance8.000Time58:43.20Pace7:20.40

Red Crocs Miles: 10.00

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

Tue, Nov 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.46	0.00	0.00	1.88	10.34

Fast Running Friend Workout - 2017-11-21 12:36:59
Workout Totals: Distance10.330Time1:19:09.60Pace7:39.79
Ran with the little boys, then ran with Joseph and Jacob. I did 2x0.625 with 0.25 recovery in 3:18.6 and 3:19.0 down the canyon, they did the first one with me. The headwind was strong today. I measured it on the way back to get the car by doing another 0.625 interval up the canyon and was able to run 3:25.6 with the same effort. Last week, I ran 3:19 down the canyon with more left in the tank, and 3:32 up with as hard of an effort. Sarah was not feeling well, jogged a mile. Jenny did 6 (4+2) all at 8:00 pace. Julia did 3 miles in 24:22.
Leg 1:Distance0.500Time4:16.20Pace8:32.40
With Matthew, William, and Stephen.
Leg 2:Distance2.510Time20:59.90Pace8:21.95
With William. First 1.5 with Stephen.
Split 1:Distance1.500Time12:56.80Pace8:37.87 Cumilative:Distance1.500Time12:56.80Pace8:37.87
Split 2:Distance1.010Time8:03.10Pace7:58.32 Cumilative:Distance2.510Time20:59.90Pace8:21.95

Leg 3:Distance0.520Time4:39.10Pace8:56.73
Warm-up with Joseph and Jacob.
Leg 4:Distance1.500Time8:54.40Pace5:56.27
2x0.625 workout.
Split 1:Distance0.625Time3:18.60Pace5:17.76 Cumilative:Distance0.625Time3:18.60Pace5:17.76
Split 2:Distance0.250Time2:16.80Pace9:07.20 Cumilative:Distance0.875Time5:35.40Pace6:23.31
Split 3:Distance0.625Time3:19.00Pace5:18.40 Cumilative:Distance1.500Time8:54.40Pace5:56.27

Leg 5:Distance2.020Time16:19.90Pace8:05.10
Cool-down with Joseph and Jacob.
Leg 6:Distance3.280Time24:00.10Pace7:19.05
Back to get the car with a 0.625 interval up the canyon.
Split 1:Distance2.520Time19:29.60Pace7:44.13 Cumilative:Distance2.520Time19:29.60Pace7:44.13
Split 2:Distance0.625Time3:25.60Pace5:28.96 Cumilative:Distance3.145Time22:55.20Pace7:17.27
Split 3:Distance0.135Time1:04.90Pace8:00.74 Cumilative:Distance3.280Time24:00.10Pace7:19.05

Red Crocs Miles: 10.33

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

Wed, Nov 22, 2017

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

Fast Running Friend Workout - 2017-11-22 10:41:20
Workout Totals: Distance10.000Time1:15:45.40Pace7:34.54
Total of 10. Ran with the kids. They ran a bit less to rest before the Thanksgiving race tomorrow - all except Matthew. He was having a fit during his regular 0.5 mile run because William got ahead of him, so his time was slow - 4:16. But he wanted to try again right away, and he did better this time running 3:59. So he ended up with a mile. Joseph and Jacob did 3, William 2, Stephen and Matthew 1. I did 7 more after that with 0.625 down the canyon in 3:13.1 - what a difference still air makes! Yesterday that same effort was giving me 3:19. Sarah did 3 at about 9:35 pace, Jenny 4 at about 8:10, Julia 3 at 8:15.
Leg 1:Distance1.000Time8:15.40Pace8:15.40
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance1.000Time7:32.50Pace7:32.50
With Joseph, Jacob, and William.
Leg 3:Distance1.000Time8:01.30Pace8:01.30
With Joseph and Jacob.
Leg 4:Distance7.000Time51:56.20Pace7:25.17
Alone with a pickup down the canyon for 0.625.
Split 1:Distance3.550Time27:10.20Pace7:39.21 Cumilative:Distance3.550Time27:10.20Pace7:39.21
Split 2:Distance0.625Time3:13.10Pace5:08.96 Cumilative:Distance4.175Time30:23.30Pace7:16.72
Split 3:Distance2.825Time21:32.90Pace7:37.66 Cumilative:Distance7.000Time51:56.20Pace7:25.17

Red Crocs Miles: 10.00

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

Thu, Nov 23, 2017

Race: Orem Earn Your Turkey (3.952 Miles) 00:22:33, Place overall: 8, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.12	0.00	0.98	3.95	12.05

Fast Running Friend Workout - 2017-11-23 07:25:23
Workout Totals: Distance12.052Time1:26:41.90Pace7:11.62
Earn Your Turkey race, 3.952 miles according to my wheel measurements, 4 miles officially, 22:33, 8th overall, 2nd master after David Taylor (22:30), 1st in in 40-44, turkey. The family got 9 turkeys altogether. Details, in age order: Dad: Used the previous course wheel measurements taken in 2014 to create a pace chart for 22:30, then followed it. It was very helpful, as I knew that if I was off pace it was OK to be aggressive, and otherwise I should be conservative. Given my latest adrenal decline and the workouts I thought I would fall off the target by 20 seconds like I did last year but apparently I have climbed out of the hole some - I was never more than 7 seconds behind target at any point, and with a push in the last mile ended up closing it to only 3. I lost a couple of pride points - got beat by Dave Taylor who is 5 years older than me, and also got chicked again, this time by Rachel Young (22:27), but I'd rather run fast and have others who I should be able to beat run faster, than run slow and have others run slower. 5 K equivalent according to Runworks 17:29. More details in the split notes. Update: after entering the split notes and comparing it to to target pace, I decided to look up elevations as well. Turns out the course is not exactly flat. The north-south direction varies only by a couple of feet, but the east-west direction has about 0.6% slope with the east direction being uphill. This explains how I could gain 4 seconds on the schedule on the stretch from 1.44 to 1.93 while running alone, then lost 6 seconds going from 2.42 to 2.91 while drafting, but then got dropped while drafting on the stretch from 2.91 to 3.40 but still stayed on pace which shows that it was not that I was just out of juice. Overall I was happy with the evenness of the splits - the slowest pace for any significant stretch was never slower than 13 seconds per mile over the average, and it happened on a 0.6% incline when at the point in the race where you are tired enough from the effort, but it is still too early to start the kick. Mom (Sarah) - 32:22, 4th in 40-44, fastest time since 2007 (31:57, course PR) when she was only 31 and had given birth to only five children. Last 400 in 1:52. 5 K equivalent of 25:08. Jenny - 26:31, 7th overall, 1st in 15-18, turkey. 2 seconds faster than last year. She experienced some loss of fitness due to college stress which resulted in a reduction of mileage and sleep, so she was not as fit as she was during the summer, but she was able to maintain enough form to run 20:35 5 K equivalent. Julia - 29:04, 2nd in 15-18. 13 seconds slower than last year, but we were expecting that due to her recent adrenal issues. This was actually a good result as it shows she is starting to climb out of a hole. Joseph - 1 mile - 5:16, 1st in 11-12, turkey. Though the course appears to have started and ended at that same place as before, we are a bit suspicious that it may be short, so we will measure it. Though 5:16 is fast, it is within the realm of possibility for him. His time trial PR on the track is 5:24, he has run 5:11 down the canyon, and he gets energized by the crowds when he is winning. The conditions were good, and he had a rabbit - Kyle Peterson who was strong enough to take the wind for him and is good at holding a steady pace. Update: We measured the course, and it came short - 5162 feet, or 0.978 miles, which gives Joseph 5:23 and William 6:03. Jacob - 4 miles, 24:19, 1st in 11 and under, turkey. 5 K equivalent of 18:52. Not knowing exactly what to expect I gave him a pace chart for 24:00, and he was able to stay more or less close to it. He did notice his legs tiring out in the last two miles, so maybe we need to incorporate occasional 3 mile tempos and 6 mile easy runs to get him ready for the Phoenix 10 K. We do need to be careful, though, to not overtrain him as he is only 11 years old. William - "mile", 5:54, really 6:03, 1st in 9-10, turkey, 3rd overall in the heat. I am wondering how many of "race day magic" performances are simply due to a short course. I have trusted these courses for years, but wondered, especially about the 4 miler, how I was able to hit the pace that was frequently faster than any certified loop course 5 K that year. For a while I attributed this to the flat nature of the course. Looking at the course map on the USATF website, if you zoom in you can see the fudging - on the second loop the curves are taken on the outer sidewalk, so the 4 miles on the map actually ends before the real finish. The first loop also is rather sloppy about those curves, but not quite so bad. Stephen - 800, 3:08, 1st in 7-8, turkey, I think it was accurate. The split at the turnaround was 88. This is his second win in this race. Matthew - 400, 1:52, 1st in 3-4, if 800 was right, then this had to have been long, because it took me 40 seconds to run from the 800 to 400 turnaround in my race, and 43 from there to the finish. Given the consistency of the earlier splits, and also my patterns in workouts, it would have been unlikely for me to run to have that much variation over the last 400. So with proper adjustment, his time becomes around 1:49 - which actually is his track PR. Mary - "400", 2:57, 2nd in girls 3-4, Joseph ran with her, about what I expected based on her training. Bella - "100", 1:46, 4th in 0-2, youngest participant award, turkey, this was definitely short, as it took me 18 seconds to run this in my race, and Stephen ran this in 17 in his. His top 100 right now is around 19 high. With a 14 months old you never know what to expect, at first we were concerned she might score a DNS because she was fussy. But then Julia showed her a picture of a dog and told her the doggy wanted her to run. That worked. She walked the distance cheerfully. We got the largest immediate family award again. Looking at things in the perspective. First time I raced here was 1997. I do not remember when Sarah started joining me, but I think it was around 2001. For a while she raced only if she had not had the baby or was not very pregnant, but in the recent years she just started racing it regardless. Our first attempt at getting Benjamin to run in the kids races were unsuccessful - up until he was 4 he either DNS'ed, DNF'ed after running a few feet, or dragged. Then at 4 he won, and then after that he was competitive. Last year he was second overall in the "4 mile" race. Over the last 12 years we have watched Joseph progress from pushing a walker toy at the age of 10 months for 100 meters, crying in the process, but nevertheless pushing forward, to winning the "mile" at 5:23 pace. Jacob began his career with a DNS at 16 months on a cold morning, but then raced without problems and progressed to running "4 miles" at 6:09 pace at the age of 11. Even though the course lengths have been dubious, they have usually been the same length which allows us to monitor the progress of running generations. Most important, this is one of the few races around where you really can run as a family. That is why we keep coming back.
Leg 1:Distance2.700Time20:21.30Pace7:32.33
Warm-up.
Leg 2:Distance5.056Time32:22.60Pace6:24.22
My race + running back and pacing Sarah.
Split 1:Distance0.463Time2:33.20Pace5:30.89 Cumilative:Distance0.463Time2:33.20Pace5:30.89
Target: 2:38, +5 seconds
Split 2:Distance0.492Time2:48.40Pace5:42.28 Cumilative:Distance0.955Time5:21.60Pace5:36.75
Target: 2:48, split right on, total +5
Split 3:Distance0.485Time2:48.00Pace5:46.39 Cumilative:Distance1.440Time8:09.60Pace5:40.00
Target: 2:45, split -3, total +2
Split 4:Distance0.499Time2:47.30Pace5:35.27 Cumilative:Distance1.939Time10:56.90Pace5:38.78
Target: 2:51, split +4, total +6
Split 5:Distance0.484Time2:50.90Pace5:53.10 Cumilative:Distance2.423Time13:47.80Pace5:41.64
Target: 2:45, split -6, total even.
Split 6:Distance0.492Time2:54.80Pace5:55.28 Cumilative:Distance2.915Time16:42.60Pace5:43.95
Target: 2:48, split -6, total -6.
Split 7:Distance0.485Time2:45.30Pace5:40.82 Cumilative:Distance3.400Time19:27.90Pace5:43.50
Target: 2:45, split 0, total -6
Split 8:Distance0.552Time3:06.00Pace5:36.96 Cumilative:Distance3.952Time22:33.90Pace5:42.59
Target: 3:09, split +3, total -3.
Split 9:Distance1.104Time9:48.70Pace8:53.24 Cumilative:Distance5.056Time32:22.60Pace6:24.22
Ran back, cheered Jacob, Jenny, and Julia on the way, then met and paced Sarah.

Leg 3:Distance0.060Time1:46.90Pace29:41.67
With Bella.
Leg 4:Distance0.257Time2:57.70Pace11:31.44
Paced Matthew, then timed Mary.
Split 1:Distance0.257Time1:52.80Pace7:18.91 Cumilative:Distance0.257Time1:52.80Pace7:18.91
Matthew.
Split 2:Distance0.000Time1:04.90Pace0:00.00 Cumilative:Distance0.257Time2:57.70Pace11:31.44
Mary.

Leg 5:Distance0.496Time3:08.40Pace6:19.84
Paced Stephen.
Leg 6:Distance0.978Time5:54.80Pace6:02.78
Paced William.
Leg 7:Distance0.465Time3:43.20Pace8:00.00
Running around to get places.
Leg 8:Distance2.040Time16:27.00Pace8:03.82
With Joseph at home.

Red Crocs Miles: 12.07

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

Comments

From Tom K on Mon, Nov 27, 2017 at 09:20:54 from 47.206.60.114

Pachev Family gets the Turkeys! Again! Reading the Pachev Family Earn Your Turkey race report has become part of my Thanksgiving traditions. I wish you guys many years of continued success at this race! Well done!

Fri, Nov 24, 2017

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 - 2017-11-24 11:32:49
Workout Totals: Distance10.000Time1:18:34.70Pace7:51.47
Dysfunctional stomach day for me. Probably ate something wrong at the family Thanksgiving dinner yesterday. Managed to get through 10 miles, but did it in segments over the course of the day. Did not throw up by making sure I never ate more than my stomach was telling me I could handle. Ran with the kids, they did reduced mileage as they were sore from their races yesterday. Jenny did 6 (3+3), Sarah and Julia 3. Julia got a cold.
Leg 1:Distance1.500Time12:28.10Pace8:18.73
With Jenny, Joseph, Jacob, William, and Stephen.
Leg 2:Distance0.500Time4:04.10Pace8:08.20
Added Matthew.
Leg 3:Distance1.000Time7:38.70Pace7:38.70
With Joseph, Jacob, and Jenny.
Leg 4:Distance3.000Time23:47.30Pace7:55.77
With Jenny.
Leg 5:Distance4.000Time30:36.50Pace7:39.12
Alone.

Red Crocs Miles: 10.00

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

Sat, Nov 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.56	0.00	1.00	0.00	13.56

Fast Running Friend Workout - 2017-11-25 10:48:02
Workout Totals: Distance13.560Time1:45:32.80Pace7:47.02
Second day of indigestion. Was able to eat more, though. Did not throw up. Was able to run 13.5 miles in segments throughout the day. Joseph and Jacob did 6, William 4, Stephen 3, Matthew 1. Sarah ran 5 miles at around 9:40 pace. Jenny did 3+3.28, also through indigestion. Matthew did a mile down the canyon in 7:35 which is worth 7:53 on the track (reasoning being we observed around 12 seconds slowdown off 5:00, so around 7:30 pace it should be 18). This is the first time we have had a child under 5 go sub-8:00 in the mile. Joseph and Jacob paced him. His splits were 1:52, 1:55, 1:50, 1:58. So clearly he can improve quite a bit by just improving his mental focus. I was quite happy with this performance. Afterwards he said that a prayer helped him break 8:00. I split my run into 7 in the morning and 6.56 in the evening. Did 1 mile pickup down the canyon in the dark in 5:48. Jenny ran a quarter of it with me from my 700 to 1100, and then a bit slower to the end of my interval. At the start I was feeling great due to the lightness of the body as a result of not eating much. But then the reality of the lack of fuel settled in and the pace became harder.
Leg 1:Distance3.000Time25:16.10Pace8:25.37
With Stephen - first 1.5 also with Joseph, Jacob, and William.
Leg 2:Distance1.000Time7:21.00Pace7:21.00
First half alone, second with Joseph, Jacob, and William.
Leg 3:Distance1.000Time7:35.00Pace7:35.00
Matthew's mile time trial down the canyon. Joseph and Jacob helped pace.
Leg 4:Distance1.000Time7:08.50Pace7:08.50
With Jacob up the canyon to get the car. Matthew stayed with Joseph.
Leg 5:Distance1.000Time6:58.70Pace6:58.70
With Joseph on the little boy course.
Leg 6:Distance3.280Time26:08.50Pace7:58.20
With Jenny.
Split 1:Distance0.140Time1:12.30Pace8:36.43 Cumilative:Distance0.140Time1:12.30Pace8:36.43
Split 2:Distance1.000Time5:48.30Pace5:48.30 Cumilative:Distance1.140Time7:00.60Pace6:08.95
pickup down the canyon.
Split 3:Distance2.140Time19:07.90Pace8:56.40 Cumilative:Distance3.280Time26:08.50Pace7:58.20

Leg 7:Distance3.280Time25:05.00Pace7:38.84
Back to get the car.

Red Crocs Miles: 13.56

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

Sun, Nov 26, 2017

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 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.85	1.25	0.00	0.25	11.35

Fast Running Friend Workout - 2017-11-27 07:37:58
Workout Totals: Distance11.350Time1:27:42.50Pace7:43.66
Stomach is working better, but still not 100%. Did some moderate pickups. 2x0.625 with Jenny in 3:57 and 3:51, then later ran the last 0.25 of the run in 81.8 with Jacob on the little boy course. Joseph did 5, Jacob 4, William 3, Stephen was having some stomach issues, did only 1, Matthew ran 0.5. Jenny did 4, Julia 3, Sarah 5 at 9:30 pace. For our family home evening activity we did tree decoration. Most of the family decorated the Christmas tree. Jenny and I "decorated" the AVL tree - she had a lab due in her CS 235 class.
Leg 1:Distance4.020Time32:19.60Pace8:02.49
With Jenny.
Split 1:Distance0.500Time4:30.00Pace9:00.00 Cumilative:Distance0.500Time4:30.00Pace9:00.00
Split 2:Distance0.625Time3:57.70Pace6:20.32 Cumilative:Distance1.125Time8:27.70Pace7:31.29
Split 3:Distance0.250Time2:23.50Pace9:34.00 Cumilative:Distance1.375Time10:51.20Pace7:53.60
Split 4:Distance0.625Time3:51.30Pace6:10.08 Cumilative:Distance2.000Time14:42.50Pace7:21.25
Split 5:Distance2.020Time17:37.10Pace8:43.32 Cumilative:Distance4.020Time32:19.60Pace8:02.49

Leg 2:Distance3.280Time24:04.00Pace7:20.24
Alone to get the car.
Leg 3:Distance0.500Time4:08.70Pace8:17.40
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 4:Distance0.500Time3:54.70Pace7:49.40
Same group minus Matthew.
Leg 5:Distance3.050Time23:15.50Pace7:37.54
With Jacob, part with Joseph, and William.
Split 1:Distance2.040Time16:40.40Pace8:10.39 Cumilative:Distance2.040Time16:40.40Pace8:10.39
Dropped off William.
Split 2:Distance0.760Time5:13.30Pace6:52.24 Cumilative:Distance2.800Time21:53.70Pace7:49.18
Split 3:Distance0.250Time1:21.80Pace5:27.20 Cumilative:Distance3.050Time23:15.50Pace7:37.54
pickup at the end.

Red Crocs Miles: 11.35

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

Tue, Nov 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.37	0.00	0.00	1.25	10.62

Fast Running Friend Workout - 2017-11-28 14:51:15
Workout Totals: Distance10.620Time1:17:36.30Pace7:18.45
Ran with the little kids, then did 2x0.625 with Joseph and Jacob down the canyon. First one we stayed together and ended up with 3:18.7, but Jacob was struggling with stomach pain. On the second one the stomach pain was too much for him - he could only run 3:28. Joseph and I did 3:21.2. I felt sluggish, but was able to stay on pace when I applied effort. Ran more to get the car afterwards. Both Joseph and Jacob did 5 miles total. Jenny did 4 at 8:00 pace, Julia also 4 at 8:30 pace.
Leg 1:Distance0.500Time4:04.10Pace8:08.20
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.500Time12:58.20Pace8:38.80
With William and Stephen.
Leg 3:Distance1.600Time9:26.50Pace5:54.06
Warm-up with Joseph and Jacob.
Leg 4:Distance3.520Time26:26.30Pace7:30.65
Workout with Joseph and Jacob + cool-down.
Split 1:Distance0.625Time3:18.70Pace5:17.92 Cumilative:Distance0.625Time3:18.70Pace5:17.92
Split 2:Distance0.250Time2:53.00Pace11:32.00 Cumilative:Distance0.875Time6:11.70Pace7:04.80
Split 3:Distance0.625Time3:21.20Pace5:21.92 Cumilative:Distance1.500Time9:32.90Pace6:21.93
Split 4:Distance2.020Time16:53.40Pace8:21.68 Cumilative:Distance3.520Time26:26.30Pace7:30.65

Leg 5:Distance3.500Time24:41.20Pace7:03.20
More distance alone.

Red Crocs Miles: 10.62

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

Wed, Nov 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	0.00	1.25	10.00

Fast Running Friend Workout - 2017-11-29 15:40:34
Workout Totals: Distance10.000Time1:13:46.00Pace7:22.60
Today Sarah and I celebrated our 21st wedding anniversary. Ran with the kids, then went for more distances and did 5x0.25 down the canyon with a brisk 0.25 recovery. Stayed pretty close to 75 on all of them. Felt sluggish on the first, then woke up, but had a hard time going much faster than 75.
Leg 1:Distance0.500Time4:13.50Pace8:27.00
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:39.10Pace7:46.07
Dropped off Matthew.
Leg 3:Distance8.000Time57:53.40Pace7:14.18
Alone.
Split 1:Distance4.050Time31:18.50Pace7:43.83 Cumilative:Distance4.050Time31:18.50Pace7:43.83
Split 2:Distance0.250Time1:15.80Pace5:03.20 Cumilative:Distance4.300Time32:34.30Pace7:34.49
Split 3:Distance0.250Time1:46.50Pace7:06.00 Cumilative:Distance4.550Time34:20.80Pace7:32.92
Split 4:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance4.800Time35:35.70Pace7:24.94
Split 5:Distance0.250Time1:48.40Pace7:13.60 Cumilative:Distance5.050Time37:24.10Pace7:24.38
Split 6:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance5.300Time38:39.00Pace7:17.55
Split 7:Distance0.250Time1:49.90Pace7:19.60 Cumilative:Distance5.550Time40:28.90Pace7:17.64
Split 8:Distance0.250Time1:15.30Pace5:01.20 Cumilative:Distance5.800Time41:44.20Pace7:11.76
Split 9:Distance0.250Time1:51.40Pace7:25.60 Cumilative:Distance6.050Time43:35.60Pace7:12.33
Split 10:Distance0.250Time1:14.70Pace4:58.80 Cumilative:Distance6.300Time44:50.30Pace7:07.03
Split 11:Distance1.700Time13:03.10Pace7:40.65 Cumilative:Distance8.000Time57:53.40Pace7:14.18

Red Crocs Miles: 10.00

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

Comments

From Donald Davis on Mon, Dec 04, 2017 at 22:08:07 from 96.18.226.22

Late, but happy anniversary!

Thu, Nov 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	3.12	10.12

Fast Running Friend Workout - 2017-11-30 15:16:07
Workout Totals: Distance10.125Time1:16:21.40Pace7:32.48
Did 5x0.625 down the canyon. The first two were with Joseph and Jacob. I had a long rest after the third one due to a bathroom visit, which helped me run the 4th one a bit faster and keep all of them under 3:20. Kids and Sarah ran their usual distances, if I remember right.
Leg 1:Distance0.500Time4:08.20Pace8:16.40
With Matthew, Stephen, and William.
Leg 2:Distance1.500Time12:50.20Pace8:33.47
With William and Stephen.
Leg 3:Distance0.500Time4:29.20Pace8:58.40
Warm-up with Joseph and Jacob.
Leg 4:Distance4.425Time30:12.00Pace6:49.49
Workout.
Split 1:Distance0.625Time3:15.50Pace5:12.80 Cumilative:Distance0.625Time3:15.50Pace5:12.80
Split 2:Distance0.250Time3:16.20Pace13:04.80 Cumilative:Distance0.875Time6:31.70Pace7:27.66
Split 3:Distance0.625Time3:19.50Pace5:19.20 Cumilative:Distance1.500Time9:51.20Pace6:34.13
Split 4:Distance0.250Time2:29.30Pace9:57.20 Cumilative:Distance1.750Time12:20.50Pace7:03.14
Split 5:Distance0.625Time3:19.50Pace5:19.20 Cumilative:Distance2.375Time15:40.00Pace6:35.79
Split 6:Distance0.550Time5:17.90Pace9:38.00 Cumilative:Distance2.925Time20:57.90Pace7:10.05
Split 7:Distance0.625Time3:16.90Pace5:15.04 Cumilative:Distance3.550Time24:14.80Pace6:49.80
Split 8:Distance0.250Time2:37.60Pace10:30.40 Cumilative:Distance3.800Time26:52.40Pace7:04.32
Split 9:Distance0.625Time3:19.60Pace5:19.36 Cumilative:Distance4.425Time30:12.00Pace6:49.49

Leg 5:Distance3.200Time24:41.80Pace7:43.06
Cool-down.

Red Crocs Miles: 10.12

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

Fri, Dec 01, 2017

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

Fast Running Friend Workout - 2017-12-01 16:35:17
Workout Totals: Distance10.000Time1:15:41.10Pace7:34.11
Ran with the kids, then more alone with a pickup for 0.625 down the canyon in the dark in 3:18.8.
Leg 1:Distance0.500Time4:06.50Pace8:13.00
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.500Time12:08.40Pace8:05.60
Everybody minus Matthew.
Leg 3:Distance8.000Time59:26.20Pace7:25.77
Alone.
Split 1:Distance2.770Time22:15.80Pace8:02.24 Cumilative:Distance2.770Time22:15.80Pace8:02.24
Split 2:Distance0.625Time3:18.80Pace5:18.08 Cumilative:Distance3.395Time25:34.60Pace7:32.02
Split 3:Distance4.605Time33:51.60Pace7:21.17 Cumilative:Distance8.000Time59:26.20Pace7:25.77

Red Crocs Miles: 10.00

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

Sat, Dec 02, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.15	0.00	4.00	0.00	12.15

Fast Running Friend Workout - 2017-12-02 15:35:55
Workout Totals: Distance12.150Time1:26:50.60Pace7:08.86
Usual Saturday distances for everybody except Joseph. He had a goofy playing accident with a toy hand cart, bumped his shin bone pretty hard, and was not able to run at all. Afterwards we had the usual "safety goes before fun" discussion. 12 total for me. I think Jenny was able to run 6 miles today at about 8:00 pace. Mary ran 2:54 400 on the track holding my hand - a PR. Did a 4 mile tempo down the canyon into a decent headwind. Jacob ran the first 2 with me in 5:48, 5:48 - 11:36 total. I ran 5:38, 5:36 for the last two. Had a hard time upping the pace beyond that, felt like I was hitting a hard wall.
Leg 1:Distance1.000Time9:00.00Pace9:00.00
With Matthew.
Leg 2:Distance1.100Time9:28.50Pace8:36.82
Warm-up with Jacob.
Leg 3:Distance4.000Time22:50.80Pace5:42.70
Tempo run down the canyon.
Split 1:Distance2.000Time11:36.40Pace5:48.20 Cumilative:Distance2.000Time11:36.40Pace5:48.20
With Jacob.
Split 2:Distance2.000Time11:14.40Pace5:37.20 Cumilative:Distance4.000Time22:50.80Pace5:42.70
Alone.

Leg 4:Distance3.050Time23:04.50Pace7:33.93
Back to the car.
Leg 5:Distance3.000Time22:26.80Pace7:28.93
More distance at home.

Red Crocs Miles: 12.15

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

Sun, Dec 03, 2017

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. Was careful afterwards to drink first, and then eat slowly to avoid upsetting the stomach with too much food. The need for moderation after not eating for some time reminded me of a story my aunt told me about my paternal grandfather.

He was arrested and imprisoned in during the Stalin's purges in 1938. He worked as a statistician for the statistical ministry in the Soviet Union and apparently somebody did not like him. He was told to plead guilty to the fabircated accusations or else they threatened to go after his wife as well. So he plead guilty. Being naturally of somewhat poor health and small stature, he was found not fit for the hard labor and his ability with numbers was considered good enough to be an accountant at the labor camp in some place far north near Arkhangelsk (City of Archangels) . This spared his life. After 18 years he came out in 1956.

He was placed in a hosptal to recover. Next to him in the room was recovering a man from Georgia (now the country by the Black Sea, back then a Soviet republic). His friend received a package from home. Georgia has a very fertile land, so the package had a lot of good food. He offered to share with my grandfather. But my grandfather remembered the doctors' orders to use moderation as the body was not yet accustomed to this much food. So he ate either only a little bit or nothing at all. His friend feasted on the meal. This proved fatal - his friend's stomach was not used to this much food and he died.

So I remembered the importance of moderation.

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

Mon, Dec 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	1.25	10.25

Fast Running Friend Workout - 2017-12-04 14:26:31
Workout Totals: Distance10.250Time1:17:51.50Pace7:35.76
Usual distances for everybody except Sarah and Jenny. Sarah ran 3, Jenny 5. I ran with the little kids, then a bit with Joseph and Julia, then the rest alone. Did 5x0.25 down the canyon. It was colder today, around 30 F, so I wore winter clothes. Afternoon headwind as usual. Decided to jog slower on the recoveries, but push harder on the intervals. Ran in the 73-74s for the first 3, then hit a patch of snow + needed to go to the bathroom on the 4th one (75.7). However, after the bathroom visit I was able to run 72.6 for the last one. I had a split of 35-36 for the first 200 on all of them. Then I did not feel like I was exceptionally fatigued or slowing down but I ran the second 200 in 38-39 on all of them except the last one. My explanation of this is that it takes extra adrenaline to push through the state of oxygen debt, and I just do not have it yet.
Leg 1:Distance0.500Time4:00.10Pace8:00.20
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:58.30Pace7:58.87
Same group minus Matthew.
Leg 3:Distance8.250Time1:01:53.10Pace7:30.07
First 1.5 with Joseph and Julia. The rest alone - 5x0.25 down the canyon.
Split 1:Distance4.050Time31:39.30Pace7:48.96 Cumilative:Distance4.050Time31:39.30Pace7:48.96
Split 2:Distance0.250Time1:14.30Pace4:57.20 Cumilative:Distance4.300Time32:53.60Pace7:38.98
Split 3:Distance0.250Time2:13.00Pace8:52.00 Cumilative:Distance4.550Time35:06.60Pace7:42.99
Split 4:Distance0.250Time1:14.80Pace4:59.20 Cumilative:Distance4.800Time36:21.40Pace7:34.46
Split 5:Distance0.250Time2:14.80Pace8:59.20 Cumilative:Distance5.050Time38:36.20Pace7:38.65
Split 6:Distance0.250Time1:13.30Pace4:53.20 Cumilative:Distance5.300Time39:49.50Pace7:30.85
Split 7:Distance0.250Time2:11.30Pace8:45.20 Cumilative:Distance5.550Time42:00.80Pace7:34.20
Split 8:Distance0.250Time1:15.70Pace5:02.80 Cumilative:Distance5.800Time43:16.50Pace7:27.67
Snow + bathroom need.
Split 9:Distance0.500Time4:23.00Pace8:46.00 Cumilative:Distance6.300Time47:39.50Pace7:33.89
Split 10:Distance0.250Time1:12.60Pace4:50.40 Cumilative:Distance6.550Time48:52.10Pace7:27.65
Split 11:Distance1.700Time13:01.00Pace7:39.41 Cumilative:Distance8.250Time1:01:53.10Pace7:30.07

Red Crocs Miles: 10.25

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

Tue, Dec 05, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.08	1.25	0.00	1.25	9.58

Fast Running Friend Workout - 2017-12-05 14:56:15
Workout Totals: Distance9.580Time1:15:10.90Pace7:50.87
Did a family workout down the Provo Canyon. First 2x0.625 with 0.25 recovery pacing Sarah with William's and Stephen's help (4:33, 4:37). Then the same workout pacing Julia (3:50, 3:56) with the help of Joseph and Jacob. Then the same workout with Joseph and Jacob. I did 3:16.9,3:20.8. They were with me in the first one, but both had some stomach issues in the second, so Joseph got 3:23, Jacob 3:26.
Leg 1:Distance0.500Time4:18.90Pace8:37.80
With William and Matthew.
Leg 2:Distance0.110Time1:03.90Pace9:40.91
Warm up with Sarah, William, and Stephen.
Leg 3:Distance1.500Time12:06.50Pace8:04.33
Sarah's workout.
Split 1:Distance0.625Time4:33.60Pace7:17.76 Cumilative:Distance0.625Time4:33.60Pace7:17.76
Split 2:Distance0.250Time2:55.80Pace11:43.20 Cumilative:Distance0.875Time7:29.40Pace8:33.60
Split 3:Distance0.625Time4:37.10Pace7:23.36 Cumilative:Distance1.500Time12:06.50Pace8:04.33

Leg 4:Distance1.300Time10:10.20Pace7:49.38
Back to the park - some with William.
Leg 5:Distance0.400Time3:48.90Pace9:32.25
Warm-up with Joseph, Jacob, and Julia.
Leg 6:Distance3.250Time22:20.30Pace6:52.40
Workout with Joseph, Jacob, and Julia.
Split 1:Distance0.625Time3:50.00Pace6:08.00 Cumilative:Distance0.625Time3:50.00Pace6:08.00
Split 2:Distance0.250Time2:45.30Pace11:01.20 Cumilative:Distance0.875Time6:35.30Pace7:31.77
Split 3:Distance0.625Time3:56.30Pace6:18.08 Cumilative:Distance1.500Time10:31.60Pace7:01.07
Split 4:Distance0.250Time2:23.80Pace9:35.20 Cumilative:Distance1.750Time12:55.40Pace7:23.09
Split 5:Distance0.625Time3:16.90Pace5:15.04 Cumilative:Distance2.375Time16:12.30Pace6:49.39
Split 6:Distance0.250Time2:47.20Pace11:08.80 Cumilative:Distance2.625Time18:59.50Pace7:14.10
Split 7:Distance0.625Time3:20.80Pace5:21.28 Cumilative:Distance3.250Time22:20.30Pace6:52.40

Leg 7:Distance2.520Time21:22.20Pace8:28.81
Back to the house with a little detour. Most of it with Joseph and Jacob.

Red Crocs Miles: 9.58

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

Wed, Dec 06, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	0.00	1.25	10.00

Fast Running Friend Workout - 2017-12-06 14:03:06
Workout Totals: Distance10.000Time1:15:23.30Pace7:32.33
Ran with the kids, then did 8 more with 5x0.25 down the canyon. No bathroom stops this time. The first one was relatively slow - 75.2, then hit 73.7, 72.7, but then either lost steam or just got more headwind running 74.6 both times. Similar issue as on Monday - starting out in 35-36, but then not keeping it except maybe on the 3rd one. But not losing quite as much.
Leg 1:Distance0.500Time3:57.00Pace7:54.00
With Matthew, William, and Stephen.
Leg 2:Distance1.500Time11:33.90Pace7:42.60
With William and Stephen.
Leg 3:Distance8.000Time59:52.40Pace7:29.05
First 2.5 with Joseph and Jacob, the rest alone. 5x0.25 workout down the canyon.
Split 1:Distance4.050Time30:59.70Pace7:39.19 Cumilative:Distance4.050Time30:59.70Pace7:39.19
Split 2:Distance0.250Time1:15.20Pace5:00.80 Cumilative:Distance4.300Time32:14.90Pace7:29.98
Split 3:Distance0.250Time2:07.30Pace8:29.20 Cumilative:Distance4.550Time34:22.20Pace7:33.23
Split 4:Distance0.250Time1:13.70Pace4:54.80 Cumilative:Distance4.800Time35:35.90Pace7:24.98
Split 5:Distance0.250Time2:12.00Pace8:48.00 Cumilative:Distance5.050Time37:47.90Pace7:29.09
Split 6:Distance0.250Time1:12.70Pace4:50.80 Cumilative:Distance5.300Time39:00.60Pace7:21.62
Split 7:Distance0.250Time2:13.10Pace8:52.40 Cumilative:Distance5.550Time41:13.70Pace7:25.71
Split 8:Distance0.250Time1:14.60Pace4:58.40 Cumilative:Distance5.800Time42:28.30Pace7:19.36
Split 9:Distance0.250Time2:19.20Pace9:16.80 Cumilative:Distance6.050Time44:47.50Pace7:24.21
Split 10:Distance0.250Time1:14.60Pace4:58.40 Cumilative:Distance6.300Time46:02.10Pace7:18.43
Split 11:Distance1.700Time13:50.30Pace8:08.41 Cumilative:Distance8.000Time59:52.40Pace7:29.05

Red Crocs Miles: 10.00

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

Thu, Dec 07, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.18	0.00	0.00	1.88	11.06

Fast Running Friend Workout - 2017-12-07 14:40:27
Workout Totals: Distance11.055Time1:24:27.30Pace7:38.37
Decided to change my routine a bit on cold days. I have just been training in the afternoon. But I noticed I have been feeling sluggish during the day. So I decided to add a mile jog as soon as I wake up. Then do my normal run in the afternoon. So this gives me 1 extra mile, total of 11 today. Ran with the little kids. Then did 3x0.625 with 0.25 recovery down the canyon. Had Jacob on the first two with me, and Joseph on the last two. Kept all of them in the 3:18-3:20 range, though the last one was for some reason hard. Jacob kept up with me on both of them. Joseph pushed his first (my second), but then on his second one could not keep up after half way and finished in around 3:30. Julia ran 5 miles in 39:03, and said she felt more energy. That is a positive. Sarah ran 5 miles at around 9:10 average. Jenny is still on the college schedule - 5 miles on a good day, 3 on a bad one.
Leg 1:Distance1.000Time7:34.10Pace7:34.10
Morning wake-up jog.
Leg 2:Distance1.500Time12:41.80Pace8:27.87
With William and Stephen.
Leg 3:Distance0.520Time4:19.20Pace8:18.46
With Matthew.
Leg 4:Distance0.500Time4:19.80Pace8:39.60
Warm-up with Joseph and Jacob.
Leg 5:Distance7.535Time55:32.40Pace7:22.26
Workout.
Split 1:Distance0.625Time3:18.80Pace5:18.08 Cumilative:Distance0.625Time3:18.80Pace5:18.08
Split 2:Distance0.250Time3:00.00Pace12:00.00 Cumilative:Distance0.875Time6:18.80Pace7:12.91
Split 3:Distance0.625Time3:19.50Pace5:19.20 Cumilative:Distance1.500Time9:38.30Pace6:25.53
Split 4:Distance0.250Time2:49.60Pace11:18.40 Cumilative:Distance1.750Time12:27.90Pace7:07.37
Split 5:Distance0.625Time3:20.70Pace5:21.12 Cumilative:Distance2.375Time15:48.60Pace6:39.41
Split 6:Distance5.160Time39:43.80Pace7:41.98 Cumilative:Distance7.535Time55:32.40Pace7:22.26
Distance to get home with a detour + one more mile on the little boy course.

Red Crocs Miles: 11.05

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

Fri, Dec 08, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	0.00	0.62	11.00

Fast Running Friend Workout - 2017-12-08 08:25:36
Workout Totals: Distance11.000Time1:23:23.00Pace7:34.82
Did 1 mile with Jenny in the morning - she ran the total of 3. Then ran with the kids in the afternoon + some more alone with 0.625 pickup in 3:16.4. Matthew had a furious kick today. He was sluggish at the start and ran the first 0.25 in 2:11. Usually with this kind of start he runs around 4:15, on very good days, 4:10. But today he closed in 1:53, which gave him 4:04.
Leg 1:Distance1.000Time7:46.30Pace7:46.30
With Jenny.
Leg 2:Distance0.500Time4:04.50Pace8:09.00
With Matthew, William, and Stephen.
Leg 3:Distance1.500Time11:39.80Pace7:46.53
With William and Stephen.
Leg 4:Distance1.000Time7:22.70Pace7:22.70
With William.
Leg 5:Distance7.000Time52:29.70Pace7:29.96
First 2 with Joseph and Jacob, the rest alone.
Split 1:Distance3.550Time28:22.00Pace7:59.44 Cumilative:Distance3.550Time28:22.00Pace7:59.44
Split 2:Distance0.625Time3:16.40Pace5:14.24 Cumilative:Distance4.175Time31:38.40Pace7:34.71
Split 3:Distance2.825Time20:51.30Pace7:22.94 Cumilative:Distance7.000Time52:29.70Pace7:29.96

Red Crocs Miles: 11.00

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

Sat, Dec 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.03	0.00	4.00	0.00	13.03

Fast Running Friend Workout - 2017-12-09 08:30:49
Workout Totals: Distance13.030Time1:37:46.80Pace7:30.25
Total of 13 for me. Did a 4 mile tempo down the canyon in 23:11.6. Had some stomach issues, had to stop for a bathroom break at around 1.25. Jacob ran with me for the first 2 miles, he actually pulled ahead a bit and ran 11:29. Joseph ran the last 2 with me. He struggled, but kept up. I struggled as well, but when Joseph was strong I could follow him. William had a cold, ran only 1 mile. Jenny I think ran 6 today. Otherwise usual Saturday distance for everybody.
Leg 1:Distance1.000Time7:31.00Pace7:31.00
Morning jog.
Leg 2:Distance1.100Time9:42.40Pace8:49.45
Warm-up with Jacob, part with Jenny and Josph.
Leg 3:Distance4.000Time23:11.60Pace5:47.90
Tempo run.
Split 1:Distance2.000Time11:30.50Pace5:45.25 Cumilative:Distance2.000Time11:30.50Pace5:45.25
With Jacob.
Split 2:Distance2.000Time11:41.10Pace5:50.55 Cumilative:Distance4.000Time23:11.60Pace5:47.90
With Joseph.

Leg 4:Distance1.890Time17:52.70Pace9:27.57
Cool-down with Joseph and Jacob.
Leg 5:Distance1.000Time8:36.90Pace8:36.90
With Matthew and Stephen.
Leg 6:Distance1.000Time8:16.50Pace8:16.50
With William and Stephen.
Leg 7:Distance1.000Time7:48.00Pace7:48.00
With Stephen.
Leg 8:Distance2.040Time14:47.70Pace7:15.15
Alone.

Red Crocs Miles: 13.03

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

Sun, Dec 10, 2017

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 11, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.05	0.00	0.00	1.25	11.30

Fast Running Friend Workout - 2017-12-11 09:18:59
Workout Totals: Distance11.300Time1:24:32.50Pace7:28.89
Total of 11. Did the usual morning jog, then ran with the kids, and ran more on my own. William did 2, Jenny was able to do 5, Joseph and Jacob also 5, otherwise usual distances. I did 5x0.25 down the canyon. My body decided to do a cleanse - I stopped 5 times for a bathroom break during the run, including twice during the interval workout. This made the recoveries longer. All of the quarters were in the 73-75 range with the first one being 75.1, and the 4th 74.7 due to the urgent need to visit the bathroom. Others I was able to keep under 74, but I felt there was a hard wall between 75 and 73. I could run 75 with relative comfort, but I had to work very hard to run 73.
Leg 1:Distance1.000Time7:09.70Pace7:09.70
Morning jog.
Leg 2:Distance0.500Time4:03.70Pace8:07.40
With Matthew, William, and Stephen.
Leg 3:Distance1.500Time11:56.80Pace7:57.87
With William and Stephen.
Leg 4:Distance8.300Time1:01:22.30Pace7:23.65
First 2.5 with Joseph, Jacob, and Jenny, the rest alone.
Split 1:Distance4.350Time33:30.20Pace7:42.11 Cumilative:Distance4.350Time33:30.20Pace7:42.11
Split 2:Distance0.250Time1:15.10Pace5:00.40 Cumilative:Distance4.600Time34:45.30Pace7:33.33
Split 3:Distance0.250Time1:59.10Pace7:56.40 Cumilative:Distance4.850Time36:44.40Pace7:34.52
Split 4:Distance0.250Time1:13.90Pace4:55.60 Cumilative:Distance5.100Time37:58.30Pace7:26.73
Split 5:Distance0.250Time2:05.30Pace8:21.20 Cumilative:Distance5.350Time40:03.60Pace7:29.27
Split 6:Distance0.250Time1:13.10Pace4:52.40 Cumilative:Distance5.600Time41:16.70Pace7:22.27
Split 7:Distance0.250Time1:58.80Pace7:55.20 Cumilative:Distance5.850Time43:15.50Pace7:23.68
Split 8:Distance0.250Time1:14.70Pace4:58.80 Cumilative:Distance6.100Time44:30.20Pace7:17.74
Split 9:Distance0.250Time1:59.90Pace7:59.60 Cumilative:Distance6.350Time46:30.10Pace7:19.39
Split 10:Distance0.250Time1:13.30Pace4:53.20 Cumilative:Distance6.600Time47:43.40Pace7:13.85
Split 11:Distance1.700Time13:38.90Pace8:01.71 Cumilative:Distance8.300Time1:01:22.30Pace7:23.65

Red Crocs Miles: 11.30

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

Tue, Dec 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.72	1.25	0.00	2.12	11.09

Fast Running Friend Workout - 2017-12-12 09:06:31
Workout Totals: Distance11.095Time1:25:11.60Pace7:40.71
Started the day with the usual 1 mile jog. Then ran with the little kids. Sarah joined us for 2 miles. She dropped back with about 0.5 to go as we upped the pace and she did not want to run that hard. Then I did a workout with Julia, Joseph, and Jacob. First we paced Julia through 2x0.625 down the canyon in 3:44.5, and 3:53.9. Then I did 2x0.625 with Jacob in 3:18.6 and 3:18.7, and one more with Joseph in 3:19.0. Then Joseph and Jacob ran home, and I ran back to the car. Decided on a whim to run a hard uphill quarter. It started well, but after about 100 I started running out of juice and ended up with 81.9.
Leg 1:Distance1.000Time7:12.30Pace7:12.30
Morning jog.
Leg 2:Distance0.500Time4:04.90Pace8:09.80
With Matthew, William, Stephen, and Sarah.
Leg 3:Distance1.500Time13:07.90Pace8:45.27
With Stephen, William, and Matthew.
Split 1:Distance1.500Time12:14.00Pace8:09.33 Cumilative:Distance1.500Time12:14.00Pace8:09.33
Stephen and William.
Split 2:Distance0.000Time0:53.90Pace0:00.00 Cumilative:Distance1.500Time13:07.90Pace8:45.27
Sarah.

Leg 4:Distance0.480Time4:20.40Pace9:02.50
Warm-up with Joseph, Jacob, and Julia.
Leg 5:Distance7.615Time56:26.10Pace7:24.66
Workout down the canyon.
Split 1:Distance0.625Time3:44.50Pace5:59.20 Cumilative:Distance0.625Time3:44.50Pace5:59.20
Split 2:Distance0.250Time3:11.00Pace12:44.00 Cumilative:Distance0.875Time6:55.50Pace7:54.86
Split 3:Distance0.625Time3:53.90Pace6:14.24 Cumilative:Distance1.500Time10:49.40Pace7:12.93
Split 4:Distance0.250Time2:50.20Pace11:20.80 Cumilative:Distance1.750Time13:39.60Pace7:48.34
Split 5:Distance0.625Time3:18.60Pace5:17.76 Cumilative:Distance2.375Time16:58.20Pace7:08.72
Split 6:Distance0.250Time2:48.70Pace11:14.80 Cumilative:Distance2.625Time19:46.90Pace7:32.15
Split 7:Distance0.625Time3:18.70Pace5:17.92 Cumilative:Distance3.250Time23:05.60Pace7:06.34
Split 8:Distance0.250Time2:55.80Pace11:43.20 Cumilative:Distance3.500Time26:01.40Pace7:26.11
Split 9:Distance0.625Time3:19.00Pace5:18.40 Cumilative:Distance4.125Time29:20.40Pace7:06.76
Split 10:Distance2.500Time19:58.20Pace7:59.28 Cumilative:Distance6.625Time49:18.60Pace7:26.58
Split 11:Distance0.250Time1:21.90Pace5:27.60 Cumilative:Distance6.875Time50:40.50Pace7:22.25
Split 12:Distance0.740Time5:45.60Pace7:47.03 Cumilative:Distance7.615Time56:26.10Pace7:24.66

Red Crocs Miles: 11.10

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

Wed, Dec 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.79	0.00	0.00	1.25	12.04

Fast Running Friend Workout - 2017-12-13 08:52:45
Workout Totals: Distance12.040Time1:30:59.10Pace7:33.41
Today I learned about the effects of inversion on running. Did the morning jog with Jenny, then later ran with the kids for part of it, and for part of it ran 5x0.625 down the canyon. First, I noticed an unusual lack of motivation. Then all of the intervals felt hard and were consistently 2-3 seconds slower than they should have been and I was losing pace in the second half worse than normal. I noticed it was hard to breathe. The times ranged from 74.9 to 78.4. I noticed a pattern. My fastest interval has been consistently the third, and that stretch does not appear to be very fast - half of it is actually up a small grade. However, it has the highest separation from Highway 89. Then the worst has consistently been the 4th, and that one is right next to the road and on top of that there is construction on the other side which produces a lot of diesel fumes. In the 3rd my splits are most even, and in the 4th they are most uneven. This started happening just lately when we got more inversion. During the early fall and the summer those two stretches appear to produce similar times.
Leg 1:Distance2.040Time15:55.40Pace7:48.33
With Jenny in the morning.
Leg 2:Distance8.000Time58:49.60Pace7:21.20
First 2.5 with Joseph and Jacob, the rest alone.
Split 1:Distance4.050Time30:07.60Pace7:26.32 Cumilative:Distance4.050Time30:07.60Pace7:26.32
Split 2:Distance0.250Time1:17.00Pace5:08.00 Cumilative:Distance4.300Time31:24.60Pace7:18.28
Split 3:Distance0.250Time2:11.10Pace8:44.40 Cumilative:Distance4.550Time33:35.70Pace7:23.01
Split 4:Distance0.250Time1:16.60Pace5:06.40 Cumilative:Distance4.800Time34:52.30Pace7:15.90
Split 5:Distance0.250Time2:13.30Pace8:53.20 Cumilative:Distance5.050Time37:05.60Pace7:20.71
Split 6:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance5.300Time38:20.50Pace7:14.06
Split 7:Distance0.250Time2:18.40Pace9:13.60 Cumilative:Distance5.550Time40:38.90Pace7:19.44
Split 8:Distance0.250Time1:18.40Pace5:13.60 Cumilative:Distance5.800Time41:57.30Pace7:14.02
Split 9:Distance0.250Time2:22.20Pace9:28.80 Cumilative:Distance6.050Time44:19.50Pace7:19.59
Split 10:Distance0.250Time1:16.40Pace5:05.60 Cumilative:Distance6.300Time45:35.90Pace7:14.27
Split 11:Distance1.700Time13:13.70Pace7:46.88 Cumilative:Distance8.000Time58:49.60Pace7:21.20

Leg 3:Distance0.500Time4:05.40Pace8:10.80
With Matthew, William, and Stephen.
Leg 4:Distance1.500Time12:08.70Pace8:05.80
With William and Stephen.

Red Crocs Miles: 12.04

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

Thu, Dec 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.64	0.00	0.00	1.50	11.14

Fast Running Friend Workout - 2017-12-14 10:11:51
Workout Totals: Distance11.140Time1:27:48.70Pace7:52.95
Better air today after the last nights snow fall. Decided to do 6x0.25 over by the house alternating up and down. Joseph did the first 2 and the last 2 with me, Jacob did the middle 2. I got 78.1, 73.1 (Joseph kept up on the first, was just 0.1 behind on the second), then 79.6, 73.7 (Jacob was 0.1 in front on both), then with Joseph 78.9, 73.6 (he had 80.1, 75.0). I got an appreciation for clean air. Unlike yesterday I felt strong in the second half of all of the intervals. Then I ran 2 miles with Sarah, William, and Stephen. Matthew ran the first 0.5 with us. Sarah kept up this time. And then 2 more alone.
Leg 1:Distance1.000Time7:09.50Pace7:09.50
Morning jog.
Leg 2:Distance1.550Time11:55.60Pace7:41.68
Warm-up with Joseph and Jacob.
Leg 3:Distance2.750Time21:17.30Pace7:44.47
Workout - 6x0.25 with 0.25 recovery jog on the hill by our house (on the old Carterville road) alternating directions.
Split 1:Distance0.250Time1:18.10Pace5:12.40 Cumilative:Distance0.250Time1:18.10Pace5:12.40
Split 2:Distance0.250Time2:36.90Pace10:27.60 Cumilative:Distance0.500Time3:55.00Pace7:50.00
Split 3:Distance0.250Time1:13.10Pace4:52.40 Cumilative:Distance0.750Time5:08.10Pace6:50.80
Split 4:Distance0.250Time2:37.20Pace10:28.80 Cumilative:Distance1.000Time7:45.30Pace7:45.30
Split 5:Distance0.250Time1:19.60Pace5:18.40 Cumilative:Distance1.250Time9:04.90Pace7:15.92
Split 6:Distance0.250Time2:48.00Pace11:12.00 Cumilative:Distance1.500Time11:52.90Pace7:55.27
Split 7:Distance0.250Time1:13.70Pace4:54.80 Cumilative:Distance1.750Time13:06.60Pace7:29.49
Split 8:Distance0.250Time2:46.30Pace11:05.20 Cumilative:Distance2.000Time15:52.90Pace7:56.45
Split 9:Distance0.250Time1:18.80Pace5:15.20 Cumilative:Distance2.250Time17:11.70Pace7:38.53
Split 10:Distance0.250Time2:52.00Pace11:28.00 Cumilative:Distance2.500Time20:03.70Pace8:01.48
Split 11:Distance0.250Time1:13.60Pace4:54.40 Cumilative:Distance2.750Time21:17.30Pace7:44.47

Leg 4:Distance0.800Time7:11.00Pace8:58.75
Cool-down with Joseph and Jacob.
Leg 5:Distance0.500Time4:04.90Pace8:09.80
With Matthew, Sarah, William, and Stephen.
Leg 6:Distance1.500Time12:48.80Pace8:32.53
Same group without Matthew.
Leg 7:Distance1.000Time7:41.90Pace7:41.90
With William.
Leg 8:Distance2.040Time15:39.70Pace7:40.64
Alone.

Red Crocs Miles: 11.14

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

Fri, Dec 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.88	0.00	0.00	0.62	12.50

Fast Running Friend Workout - 2017-12-15 09:26:36
Workout Totals: Distance12.500Time1:38:51.80Pace7:54.54
Inversion came back in greater strength. I felt sluggish again. Did 4.5 with Jenny in the morning, then ran 2 with Joseph and Jacob - they were feeling sluggish also, so I had them turn around at 2 miles to run the total of 4. I did a pickup for 0.625 in 3:21.6. I lost about a second avoiding a biker collision on a curve, but still it felt quite a bit harder than it should have. Then I ran with William, Stephen, and Matthew.
Leg 1:Distance4.500Time35:45.50Pace7:56.78
With Jenny.
Leg 2:Distance5.000Time38:41.60Pace7:44.32
First 2 with Joseph and Jacob. Did a pickup.
Split 1:Distance2.555Time20:44.50Pace8:07.08 Cumilative:Distance2.555Time20:44.50Pace8:07.08
Split 2:Distance0.625Time3:21.60Pace5:22.56 Cumilative:Distance3.180Time24:06.10Pace7:34.75
Split 3:Distance1.820Time14:35.50Pace8:01.04 Cumilative:Distance5.000Time38:41.60Pace7:44.32

Leg 3:Distance1.000Time7:59.00Pace7:59.00
With William.
Leg 4:Distance1.500Time11:57.80Pace7:58.53
With William and Stephen.
Leg 5:Distance0.500Time4:27.90Pace8:55.80
With William, Stephen, and Matthew.

Red Crocs Miles: 12.50

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

Sat, Dec 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	4.00	0.00	16.20

Fast Running Friend Workout - 2017-12-16 10:14:42
Workout Totals: Distance16.200Time2:04:26.30Pace7:40.88
Total of 16. Ran with the kids, did 4 mile tempo down the canyon with Joseph running the first 2 with me (he got 11:42 kicking at the end, I had 11:45), and Jacob last 2 in 11:50. We had some inversion + head wind, so we all struggled. Usual distances for everybody, Jenny on school survival schedule.
Leg 1:Distance4.000Time32:31.30Pace8:07.82
With Jenny.
Leg 2:Distance1.100Time9:32.10Pace8:40.09
Warm-up with Joseph.
Leg 3:Distance4.000Time23:35.90Pace5:53.98
Tempo workout.
Split 1:Distance2.000Time11:45.00Pace5:52.50 Cumilative:Distance2.000Time11:45.00Pace5:52.50
With Joseph.
Split 2:Distance2.000Time11:50.90Pace5:55.45 Cumilative:Distance4.000Time23:35.90Pace5:53.98
With Jacob.

Leg 4:Distance3.100Time25:43.50Pace8:17.90
With Jacob back to the car.
Leg 5:Distance0.500Time4:39.60Pace9:19.20
With Matthew and William.
Leg 6:Distance0.500Time3:39.20Pace7:18.40
With William.
Leg 7:Distance3.000Time24:44.70Pace8:14.90
With William and Stephen.

Red Crocs Miles: 16.20

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

Sun, Dec 17, 2017

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 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	0.00	1.25	11.50

Fast Running Friend Workout - 2017-12-18 08:37:39
Workout Totals: Distance11.500Time1:28:47.20Pace7:43.23
Ran with the kids, then did 5x0.25 down the canyon. The air was clearer today, and I was holding the speed better. The first one was slow due to some slippage on the small uphill section - 75.1. The 4th was slow as usual, but not terribly slow - 74.3. The rest were under 74, with the fastest being 72.3. This workout gave me some cause for optimism.
Leg 1:Distance1.000Time7:33.80Pace7:33.80
Morning jog with Julia.
Leg 2:Distance0.500Time4:34.30Pace9:08.60
With Matthew.
Leg 3:Distance2.000Time16:53.10Pace8:26.55
With William and Stephen.
Leg 4:Distance8.000Time59:46.00Pace7:28.25
First 2.5 with Joseph and Jacob, the rest alone. Workout down the canyon.
Split 1:Distance4.050Time31:51.70Pace7:52.02 Cumilative:Distance4.050Time31:51.70Pace7:52.02
Split 2:Distance0.250Time1:15.10Pace5:00.40 Cumilative:Distance4.300Time33:06.80Pace7:42.05
Split 3:Distance0.250Time2:08.00Pace8:32.00 Cumilative:Distance4.550Time35:14.80Pace7:44.79
Split 4:Distance0.250Time1:13.10Pace4:52.40 Cumilative:Distance4.800Time36:27.90Pace7:35.81
Split 5:Distance0.250Time2:09.80Pace8:39.20 Cumilative:Distance5.050Time38:37.70Pace7:38.95
Split 6:Distance0.250Time1:12.30Pace4:49.20 Cumilative:Distance5.300Time39:50.00Pace7:30.94
Split 7:Distance0.250Time2:15.80Pace9:03.20 Cumilative:Distance5.550Time42:05.80Pace7:35.10
Split 8:Distance0.250Time1:14.30Pace4:57.20 Cumilative:Distance5.800Time43:20.10Pace7:28.29
Split 9:Distance0.250Time2:19.70Pace9:18.80 Cumilative:Distance6.050Time45:39.80Pace7:32.86
Split 10:Distance0.250Time1:13.40Pace4:53.60 Cumilative:Distance6.300Time46:53.20Pace7:26.54
Split 11:Distance1.700Time12:52.80Pace7:34.59 Cumilative:Distance8.000Time59:46.00Pace7:28.25

Red Crocs Miles: 11.50

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

Tue, Dec 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.67	0.00	0.00	1.88	11.55

Fast Running Friend Workout - 2017-12-19 09:40:13
Workout Totals: Distance11.545Time1:30:22.10Pace7:49.65
Ran with the kids, paced Sarah through 2x0.625 down the canyon (4:21/4:26) with the help of William and Stephen, then did 3x0.625 with Jacob doing the first two with me (3:18.8, 3:19.6 - he had 3:19.9), and then one more with Joseph - I ran 3:15.6, Joseph was struggling with muscle soreness and could only do 3:21.
Leg 1:Distance1.000Time8:02.70Pace8:02.70
Morning jog with Jenny.
Leg 2:Distance0.500Time4:25.00Pace8:50.00
With William and Matthew.
Leg 3:Distance0.180Time1:45.40Pace9:45.56
Warm-up with Sarah, Stephen, and William.
Leg 4:Distance1.500Time11:44.30Pace7:49.53
Sarah's workout - same company.
Split 1:Distance0.625Time4:21.50Pace6:58.40 Cumilative:Distance0.625Time4:21.50Pace6:58.40
Split 2:Distance0.250Time2:55.90Pace11:43.60 Cumilative:Distance0.875Time7:17.40Pace8:19.89
Split 3:Distance0.625Time4:26.90Pace7:07.04 Cumilative:Distance1.500Time11:44.30Pace7:49.53

Leg 5:Distance0.850Time6:43.70Pace7:54.94
Jog back - VPN stop.
Leg 6:Distance0.500Time3:46.30Pace7:32.60
Finished the jog back.
Leg 7:Distance0.750Time6:52.10Pace9:09.47
Warm-up with Joseph and Jacob.
Leg 8:Distance2.375Time15:56.70Pace6:42.82
Workout.
Split 1:Distance0.625Time3:18.80Pace5:18.08 Cumilative:Distance0.625Time3:18.80Pace5:18.08
Split 2:Distance0.250Time3:07.90Pace12:31.60 Cumilative:Distance0.875Time6:26.70Pace7:21.94
Split 3:Distance0.625Time3:19.60Pace5:19.36 Cumilative:Distance1.500Time9:46.30Pace6:30.87
Split 4:Distance0.250Time2:54.80Pace11:39.20 Cumilative:Distance1.750Time12:41.10Pace7:14.91
Split 5:Distance0.625Time3:15.60Pace5:12.96 Cumilative:Distance2.375Time15:56.70Pace6:42.82

Leg 9:Distance2.890Time23:43.50Pace8:12.56
Cool-down with Joseph and Jacob.
Leg 10:Distance1.000Time7:22.40Pace7:22.40
More distance on the little boy course.

Red Crocs Miles: 11.54

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

Wed, Dec 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	1.00	11.00

Fast Running Friend Workout - 2017-12-20 09:24:55
Workout Totals: Distance11.000Time1:25:28.30Pace7:46.21
Ran with the kids, then did 5x0.25 down the canyon. It was warm, but there were random gusts of wind and in the last two random gusts turned into steady headwind. So I ran 75.2, 73.8, 72.2, 76.9, and 76.9.
Leg 1:Distance1.000Time8:04.50Pace8:04.50
Morning jog with Jenny.
Leg 2:Distance0.500Time4:20.20Pace8:40.40
With William, Stephen, and Matthew.
Leg 3:Distance1.500Time13:13.90Pace8:49.27
With William and Stephen.
Leg 4:Distance8.000Time59:49.70Pace7:28.71
First 2.5 with Joseph and Jacob, the rest alone - workout.
Split 1:Distance4.050Time31:46.70Pace7:50.79 Cumilative:Distance4.050Time31:46.70Pace7:50.79
Split 2:Distance0.250Time1:15.20Pace5:00.80 Cumilative:Distance4.300Time33:01.90Pace7:40.91
Split 3:Distance0.250Time2:11.20Pace8:44.80 Cumilative:Distance4.550Time35:13.10Pace7:44.42
Split 4:Distance0.250Time1:13.80Pace4:55.20 Cumilative:Distance4.800Time36:26.90Pace7:35.60
Split 5:Distance0.250Time2:14.40Pace8:57.60 Cumilative:Distance5.050Time38:41.30Pace7:39.66
Split 6:Distance0.250Time1:12.20Pace4:48.80 Cumilative:Distance5.300Time39:53.50Pace7:31.60
Split 7:Distance0.250Time2:20.70Pace9:22.80 Cumilative:Distance5.550Time42:14.20Pace7:36.61
Split 8:Distance0.250Time1:16.90Pace5:07.60 Cumilative:Distance5.800Time43:31.10Pace7:30.19
Split 9:Distance0.250Time2:21.60Pace9:26.40 Cumilative:Distance6.050Time45:52.70Pace7:34.99
Split 10:Distance0.250Time1:16.90Pace5:07.60 Cumilative:Distance6.300Time47:09.60Pace7:29.14
Split 11:Distance1.700Time12:40.10Pace7:27.12 Cumilative:Distance8.000Time59:49.70Pace7:28.71

Red Crocs Miles: 11.00

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

Thu, Dec 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.57	0.00	0.00	0.46	10.03

Fast Running Friend Workout - 2017-12-21 11:39:54
Workout Totals: Distance10.040Time1:19:27.20Pace7:54.82
Changed the workout due to the snow. Gave the kids a break from fast running, ran easy with the kids, then did 3 hill sprints by the house - 52.6, 51.2, 51.3. The hill is 0.155 long, so this is roughly 5:20 pace. The grade varies from 3 to 6 %.
Leg 1:Distance0.500Time4:05.20Pace8:10.40
With Matthew.
Leg 2:Distance2.040Time17:13.30Pace8:26.52
With William and Stephen.
Leg 3:Distance5.000Time39:30.70Pace7:54.14
With Joseph and Jacob.
Leg 4:Distance2.500Time18:38.00Pace7:27.20
Alone - did 3 hill sprints 0.155 long by the house.
Split 1:Distance0.345Time2:33.20Pace7:24.06 Cumilative:Distance0.345Time2:33.20Pace7:24.06
Split 2:Distance0.155Time0:52.60Pace5:39.35 Cumilative:Distance0.500Time3:25.80Pace6:51.60
Split 3:Distance0.345Time2:51.30Pace8:16.52 Cumilative:Distance0.845Time6:17.10Pace7:26.27
Split 4:Distance0.155Time0:51.20Pace5:30.32 Cumilative:Distance1.000Time7:08.30Pace7:08.30
Split 5:Distance0.345Time3:05.80Pace8:58.55 Cumilative:Distance1.345Time10:14.10Pace7:36.58
Split 6:Distance0.155Time0:51.30Pace5:30.97 Cumilative:Distance1.500Time11:05.40Pace7:23.60
Split 7:Distance1.000Time7:32.60Pace7:32.60 Cumilative:Distance2.500Time18:38.00Pace7:27.20

Red Crocs Miles: 10.04

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

Fri, Dec 22, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.93	0.00	6.00	0.00	10.93

Fast Running Friend Workout - 2017-12-22 09:10:33
Workout Totals: Distance10.935Time1:16:40.90Pace7:00.75
Did 6x1 mile today in the canyon alternating directions with 0.125 recovery. Joseph did the first one with me in 5:36.9, then could not keep up on the second - I ran 6:12.3, he got 6:30 - he complained about the stomach disturbance due to eating too soon before the run, but I think it was mostly mental. Jacob did the 3rd and the 4th with me, and was able to keep up on both - 5:40.6 and 6:09.0. Then I did two more in 5:43.4 and 6:04.0. Jacob ended up doing 7.5 miles total somewhat on accident due to my miscalculations of distance. Joseph ran a total of 5.5 miles. This was my longest interval workout since the Top of Utah marathon. I think I am getting to the point where I can productively absorb 6 miles of fast running once a week if it is broken down.
Leg 1:Distance1.000Time7:48.90Pace7:48.90
Morning jog.
Leg 2:Distance0.440Time3:54.60Pace8:53.18
With Matthew.
Leg 3:Distance0.070Time0:35.60Pace8:28.57
With Matthew.
Leg 4:Distance0.500Time4:00.60Pace8:01.20
Warm-up with Joseph and Jacob.
Leg 5:Distance6.625Time43:20.70Pace6:32.56
Workout.
Split 1:Distance1.000Time5:36.90Pace5:36.90 Cumilative:Distance1.000Time5:36.90Pace5:36.90
Split 2:Distance0.125Time1:36.00Pace12:48.00 Cumilative:Distance1.125Time7:12.90Pace6:24.80
Split 3:Distance1.000Time6:12.30Pace6:12.30 Cumilative:Distance2.125Time13:25.20Pace6:18.92
Split 4:Distance0.125Time1:33.00Pace12:24.00 Cumilative:Distance2.250Time14:58.20Pace6:39.20
Split 5:Distance1.000Time5:40.60Pace5:40.60 Cumilative:Distance3.250Time20:38.80Pace6:21.17
Split 6:Distance0.125Time1:40.40Pace13:23.20 Cumilative:Distance3.375Time22:19.20Pace6:36.80
Split 7:Distance1.000Time6:09.00Pace6:09.00 Cumilative:Distance4.375Time28:28.20Pace6:30.45
Split 8:Distance0.125Time1:30.00Pace12:00.00 Cumilative:Distance4.500Time29:58.20Pace6:39.60
Split 9:Distance1.000Time5:43.40Pace5:43.40 Cumilative:Distance5.500Time35:41.60Pace6:29.38
Split 10:Distance0.125Time1:35.10Pace12:40.80 Cumilative:Distance5.625Time37:16.70Pace6:37.64
Split 11:Distance1.000Time6:04.00Pace6:04.00 Cumilative:Distance6.625Time43:20.70Pace6:32.56

Leg 6:Distance2.300Time17:00.50Pace7:23.70
Alone.

Red Crocs Miles: 10.94

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

Sat, Dec 23, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.38	0.00	0.00	0.62	13.00

Fast Running Friend Workout - 2017-12-23 09:41:08
Workout Totals: Distance13.000Time1:39:47.00Pace7:40.54
Total of 13, ran with the kids, then 3 more alone. Did a pickup of 0.625 in 3:19 in the middle. Jenny was able to run 6 today at sub-8:00 average. Mary set a quarter mile record on the sidewalk out-and-back course with the time of 2:44 racing her friend Kyra who ran 2:56.
Leg 1:Distance1.000Time8:55.20Pace8:55.20
With Matthew.
Leg 2:Distance3.000Time24:19.90Pace8:06.63
With Stephen - part with William, Joseph, and Jacob.
Leg 3:Distance6.000Time44:56.00Pace7:29.33
Mostly with Jenny except for the pickup after a VPB and some jogging after the pickup at a faster pace to catch up.
Split 1:Distance3.050Time24:15.00Pace7:57.05 Cumilative:Distance3.050Time24:15.00Pace7:57.05
Split 2:Distance0.625Time3:19.00Pace5:18.40 Cumilative:Distance3.675Time27:34.00Pace7:30.07
Split 3:Distance2.325Time17:22.00Pace7:28.17 Cumilative:Distance6.000Time44:56.00Pace7:29.33

Leg 4:Distance3.000Time21:35.90Pace7:11.97
Alone.

Red Crocs Miles: 13.00

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

Sun, Dec 24, 2017

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 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.29	0.00	0.00	0.75	12.04

Fast Running Friend Workout - 2017-12-25 10:43:02
Workout Totals: Distance12.040Time1:31:42.80Pace7:37.04
Merry Christmas to all. Got to talk to Benjamin in the morning on Skype. His Russian sounded much better that it did before he left - I could barely detect any accent or grammatical mistakes. He has been sending me his writing samples, and they had a lot of mistakes - sometimes very funny. So I expected to hear that when he spoke. But apparently it is possible to use a different part of your brain when speaking than when writing - so when he does not have to think, he says it right. When he writes, he pauses, and experiences the syndrome of the centipede that walked fine until somebody asked it how it walked - it began to think and forgot how to walk. We got some snow today, I plowed, then we ran. I did a little bit more than usual - total of 12 including the morning jog. For speed I added 3x0.25 in the canyon, first one up (77.3), then two down - 73.8 and 72.0. Clear air and no headwind really helped today - I felt strength and energy, and was maintaining the speed at the end. Usual distances for the kids and Sarah. Jenny is now running 6. Matthew moved up to 1 mile a day.
Leg 1:Distance1.000Time7:16.00Pace7:16.00
Morning jog.
Leg 2:Distance1.000Time8:44.00Pace8:44.00
With Matthew.
Leg 3:Distance2.040Time16:45.40Pace8:12.84
With Stephen and Julia.
Leg 4:Distance5.000Time37:30.20Pace7:30.04
With Joseph and Jacob - mostly. They ran easy, I did the fast quarters, but stopped for a VPB.
Split 1:Distance1.700Time14:13.20Pace8:21.88 Cumilative:Distance1.700Time14:13.20Pace8:21.88
Split 2:Distance0.250Time1:17.30Pace5:09.20 Cumilative:Distance1.950Time15:30.50Pace7:57.18
Split 3:Distance0.600Time4:49.70Pace8:02.83 Cumilative:Distance2.550Time20:20.20Pace7:58.51
Split 4:Distance0.250Time1:13.80Pace4:55.20 Cumilative:Distance2.800Time21:34.00Pace7:42.14
Split 5:Distance0.250Time2:05.90Pace8:23.60 Cumilative:Distance3.050Time23:39.90Pace7:45.54
Split 6:Distance0.250Time1:12.00Pace4:48.00 Cumilative:Distance3.300Time24:51.90Pace7:32.09
Split 7:Distance1.700Time12:38.30Pace7:26.06 Cumilative:Distance5.000Time37:30.20Pace7:30.04

Leg 5:Distance3.000Time21:27.20Pace7:09.07
Alone.

Red Crocs Miles: 12.04

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

Tue, Dec 26, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.99	0.62	4.38	0.00	15.99

Fast Running Friend Workout - 2017-12-26 08:45:16
Workout Totals: Distance15.995Time2:03:30.10Pace7:43.28
Did a longer morning jog, then ran with the younger kids, and did a workout in the canyon. First 2x0.625 pacing Jenny with the help of Joseph and Jacob with 0.25 recovery, first down, second up. The one down was 3:40.8, up 4:01.0. Then did 6x0.625 with 0.125 recovery alternating directions (3:28.8, 3:45.3, 3:30.8, 3:40.8, 3:28.7, 3:38.2). Jacob did the first 3 with me keeping up on the first two, and finishing 3 seconds back on the third. Joseph kept up on the first, but then mentally lost it. I think his second was 3:59, and not sure what he did on the third. It seems like running uphill mentally breaks him. He has never been able to go longer than half a mile uphill in the canyon at any decent pace. Need to think of something to help him overcome it.
Leg 1:Distance3.000Time25:38.40Pace8:32.80
Morning jog - part with Sarah.
Leg 2:Distance1.000Time8:39.40Pace8:39.40
With Matthew - out and back in the canyon.
Leg 3:Distance2.000Time15:09.60Pace7:34.80
With William, Stephen, Jenny, and Julia - out and back in the canyon.
Leg 4:Distance0.520Time4:49.30Pace9:16.35
Warm-up with Joseph, Jacob, Jenny, and Julia.
Leg 5:Distance6.275Time44:07.20Pace7:01.86
Workout.
Split 1:Distance0.625Time3:40.80Pace5:53.28 Cumilative:Distance0.625Time3:40.80Pace5:53.28
Split 2:Distance0.250Time3:00.00Pace12:00.00 Cumilative:Distance0.875Time6:40.80Pace7:38.06
Split 3:Distance0.625Time4:01.00Pace6:25.60 Cumilative:Distance1.500Time10:41.80Pace7:07.87
Split 4:Distance0.400Time3:43.20Pace9:18.00 Cumilative:Distance1.900Time14:25.00Pace7:35.26
Split 5:Distance0.625Time3:28.80Pace5:34.08 Cumilative:Distance2.525Time17:53.80Pace7:05.27
Split 6:Distance0.125Time1:31.70Pace12:13.60 Cumilative:Distance2.650Time19:25.50Pace7:19.81
Split 7:Distance0.625Time3:45.30Pace6:00.48 Cumilative:Distance3.275Time23:10.80Pace7:04.67
Split 8:Distance0.125Time2:00.20Pace16:01.60 Cumilative:Distance3.400Time25:11.00Pace7:24.41
Split 9:Distance0.625Time3:30.80Pace5:37.28 Cumilative:Distance4.025Time28:41.80Pace7:07.78
Split 10:Distance0.125Time1:35.80Pace12:46.40 Cumilative:Distance4.150Time30:17.60Pace7:17.98
Split 11:Distance0.625Time3:40.80Pace5:53.28 Cumilative:Distance4.775Time33:58.40Pace7:06.89
Split 12:Distance0.125Time1:32.90Pace12:23.20 Cumilative:Distance4.900Time35:31.30Pace7:14.96
Split 13:Distance0.625Time3:28.70Pace5:33.92 Cumilative:Distance5.525Time39:00.00Pace7:03.53
Split 14:Distance0.125Time1:29.00Pace11:52.00 Cumilative:Distance5.650Time40:29.00Pace7:09.91
Split 15:Distance0.625Time3:38.20Pace5:49.12 Cumilative:Distance6.275Time44:07.20Pace7:01.86

Leg 6:Distance3.200Time25:06.20Pace7:50.69
Cool-down.

Red Crocs Miles: 15.99

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

Wed, Dec 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.29	0.00	0.00	0.75	11.04

Fast Running Friend Workout - 2017-12-27 10:05:11
Workout Totals: Distance11.040Time1:27:22.10Pace7:54.83
Did the morning jog, then ran with the kids. Took Sarah for an extra mile with Matthew. Did 3x0.25 down the canyon. Felt sluggish in the first two (75.2, 75.3), but was able to shift gears and run 72.2 in the third. It was warm enough today to run in shorts.
Leg 1:Distance1.000Time7:15.80Pace7:15.80
Morning jog.
Leg 2:Distance1.000Time8:41.70Pace8:41.70
With Sarah and Matthew.
Leg 3:Distance2.040Time17:56.30Pace8:47.60
With William and Stephen.
Leg 4:Distance1.000Time7:52.30Pace7:52.30
With William.
Leg 5:Distance6.000Time45:36.00Pace7:36.00
Most of it with Jenny. First 2.5 with Joseph and Jacob. Did 3x0.25.
Split 1:Distance3.050Time24:02.80Pace7:53.05 Cumilative:Distance3.050Time24:02.80Pace7:53.05
Split 2:Distance0.250Time1:15.20Pace5:00.80 Cumilative:Distance3.300Time25:18.00Pace7:40.00
Split 3:Distance0.250Time2:03.60Pace8:14.40 Cumilative:Distance3.550Time27:21.60Pace7:42.42
Split 4:Distance0.250Time1:15.30Pace5:01.20 Cumilative:Distance3.800Time28:36.90Pace7:31.82
Split 5:Distance0.250Time2:10.90Pace8:43.60 Cumilative:Distance4.050Time30:47.80Pace7:36.25
Split 6:Distance0.250Time1:12.20Pace4:48.80 Cumilative:Distance4.300Time32:00.00Pace7:26.51
Split 7:Distance1.700Time13:36.00Pace8:00.00 Cumilative:Distance6.000Time45:36.00Pace7:36.00

Red Crocs Miles: 11.04

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

Thu, Dec 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.31	0.00	1.88	0.00	11.19

Fast Running Friend Workout - 2017-12-28 08:54:17
Workout Totals: Distance11.185Time1:25:28.40Pace7:38.51
Did a morning jog, then ran with Matthew, and then did 3x0.625 with Joseph (3:27.7 down, 3:47.9 up, 3:35.8 down). He struggled but he made it through the workout. Then ran with him home, and back to get the car. Jacob ran with William and Stephen.
Leg 1:Distance1.000Time7:13.70Pace7:13.70
Morning jog.
Leg 2:Distance1.000Time8:41.90Pace8:41.90
With Matthew and William.
Leg 3:Distance1.200Time10:03.60Pace8:23.00
Warm-up with Joseph.
Leg 4:Distance2.125Time14:13.30Pace6:41.55
Workout with Joseph.
Split 1:Distance0.625Time3:27.70Pace5:32.32 Cumilative:Distance0.625Time3:27.70Pace5:32.32
Split 2:Distance0.125Time1:37.40Pace12:59.20 Cumilative:Distance0.750Time5:05.10Pace6:46.80
Split 3:Distance0.625Time3:47.90Pace6:04.64 Cumilative:Distance1.375Time8:53.00Pace6:27.64
Split 4:Distance0.125Time1:44.50Pace13:56.00 Cumilative:Distance1.500Time10:37.50Pace7:05.00
Split 5:Distance0.625Time3:35.80Pace5:45.28 Cumilative:Distance2.125Time14:13.30Pace6:41.55

Leg 5:Distance2.580Time21:12.30Pace8:13.14
Cool-down with Joseph.
Leg 6:Distance3.280Time24:03.60Pace7:20.12
Back to get the car.

Red Crocs Miles: 11.19

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

Fri, Dec 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.29	0.00	0.00	0.75	11.04

Fast Running Friend Workout - 2017-12-29 08:29:19
Workout Totals: Distance11.040Time1:24:27.60Pace7:39.02
Did the usual morning jog, then ran with the little kids including Sarah's additional mile with Matthew, then did the rest of the run with the older kids. Did 3x0.25 uphill 78.5, down 72.8, 71.6. Wore shorts.
Leg 1:Distance1.000Time7:18.70Pace7:18.70
Morning jog.
Leg 2:Distance1.000Time9:02.70Pace9:02.70
With Sarah, William, and Matthew.
Leg 3:Distance2.040Time16:12.00Pace7:56.47
With William and Stephen.
Leg 4:Distance7.000Time51:54.20Pace7:24.89
Part with Joseph, Jacob, and Jenny.
Split 1:Distance1.700Time13:34.90Pace7:59.35 Cumilative:Distance1.700Time13:34.90Pace7:59.35
With Joseph, Jacob and Jenny.
Split 2:Distance0.250Time1:18.50Pace5:14.00 Cumilative:Distance1.950Time14:53.40Pace7:38.15
Uphill quarter.
Split 3:Distance0.600Time4:55.10Pace8:11.83 Cumilative:Distance2.550Time19:48.50Pace7:46.08
Split 4:Distance0.250Time1:12.80Pace4:51.20 Cumilative:Distance2.800Time21:01.30Pace7:30.46
Down.
Split 5:Distance0.250Time2:04.90Pace8:19.60 Cumilative:Distance3.050Time23:06.20Pace7:34.49
Split 6:Distance0.250Time1:11.60Pace4:46.40 Cumilative:Distance3.300Time24:17.80Pace7:21.76
Down.
Split 7:Distance3.700Time27:36.40Pace7:27.68 Cumilative:Distance7.000Time51:54.20Pace7:24.89

Red Crocs Miles: 11.04

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

Sat, Dec 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.09	0.00	0.62	3.12	14.83

Fast Running Friend Workout - 2017-12-30 12:48:22
Workout Totals: Distance14.835Time1:57:47.80Pace7:56.43
Ran with the little kids and Sarah, then did 6x0.625 alternating directions in the canyon with 0.125 recovery. Joseph and Jacob did the first 3 with me. This was our best workout so far, I think. The times were 3:33.4 (down) - 3:42.8 - 3:26.4 - 3:39.4 - 3:26.5 - 3:34.1. I felt different, stronger, more relaxed. Joseph and Jacob were able to keep up on all three intervals.
Leg 1:Distance3.000Time25:44.60Pace8:34.87
With William and Stephen.
Leg 2:Distance1.000Time8:18.90Pace8:18.90
With William, Sarah, and Matthew.
Leg 3:Distance1.000Time9:03.60Pace9:03.60
Warm-up with Joseph and Jacob.
Leg 4:Distance4.435Time29:03.60Pace6:33.15
Workout.
Split 1:Distance0.625Time3:33.40Pace5:41.44 Cumilative:Distance0.625Time3:33.40Pace5:41.44
Split 2:Distance0.185Time1:29.00Pace8:01.08 Cumilative:Distance0.810Time5:02.40Pace6:13.33
Split 3:Distance0.625Time3:42.80Pace5:56.48 Cumilative:Distance1.435Time8:45.20Pace6:05.99
Split 4:Distance0.125Time1:46.50Pace14:12.00 Cumilative:Distance1.560Time10:31.70Pace6:44.94
Split 5:Distance0.625Time3:26.40Pace5:30.24 Cumilative:Distance2.185Time13:58.10Pace6:23.57
Split 6:Distance0.125Time1:20.90Pace10:47.20 Cumilative:Distance2.310Time15:19.00Pace6:37.84
Split 7:Distance0.625Time3:39.40Pace5:51.04 Cumilative:Distance2.935Time18:58.40Pace6:27.87
Split 8:Distance0.125Time1:33.90Pace12:31.20 Cumilative:Distance3.060Time20:32.30Pace6:42.71
Split 9:Distance0.625Time3:26.50Pace5:30.40 Cumilative:Distance3.685Time23:58.80Pace6:30.45
Split 10:Distance0.125Time1:30.70Pace12:05.60 Cumilative:Distance3.810Time25:29.50Pace6:41.44
Split 11:Distance0.625Time3:34.10Pace5:42.56 Cumilative:Distance4.435Time29:03.60Pace6:33.15

Leg 5:Distance5.400Time45:37.10Pace8:26.87
Cool-down - part with Kjell, our neighbor and Elder's Quorum President.

Red Crocs Miles: 14.84

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

Sun, Dec 31, 2017

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2918.17	63.36	394.57	180.61	3556.71

Camouflage Crocs 1 Miles: 1153.08	Camouflage Crocs 2 Miles: 938.88	Red Crocs Miles: 1434.69	Saucony Type A Miles: 20.30

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

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