Breaking the Wall

January 2021

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 152.01 Year: 1148.62
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 3 Lifetime Miles: 2191.97
Brown Crocs 4 Lifetime Miles: 92.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
306.053.2516.7416.95342.99
Brown Crocs 3 Miles: 344.99
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.310.000.500.5013.31

Fast Running Friend Workout - 2021-01-01 13:31:29
Workout Totals: Distance13.310Time1:47:55.20Pace8:06.49
13+ total, usual distances. Benjamin did 12 with 1 mile pickup down the canyon in 4:59. Julia ran 800 in 3:09.4, her best time in a year. Bonnie ran the first 800 with her (90,99), her target was then to run 93,90, but she got feisty and ran 83 on the next lap, then lost the steam, but still ran a 90 for the last lap and ended up with 6:04.7.
Leg 1:Distance7.000Time55:48.30Pace7:58.33
With Joseph and Jacob, part with Matthew and Stephen.
Leg 2:Distance3.000Time23:51.20Pace7:57.07
Leg 3:Distance1.060Time9:41.70Pace9:08.77
With Julia and Bonnie.
Leg 4:Distance1.000Time6:04.70Pace6:04.70
With Bonnie, first 800 with Julia.
Split 1:Distance0.497Time3:09.40Pace6:21.09
Cumilative:Distance0.497Time3:09.40Pace6:21.09
Split 2:Distance0.503Time2:55.30Pace5:48.51
Cumilative:Distance1.000Time6:04.70Pace6:04.70
 
Leg 5:Distance1.250Time12:29.30Pace9:59.44
With Bonnie and Julia.

Brown Crocs 3 Miles: 13.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.030.004.000.0017.03

Fast Running Friend Workout - 2021-01-02 07:47:51
Workout Totals: Distance17.030Time2:08:42.80Pace7:33.48
17 total. Did 2x2 down the canyon with Joseph, Jacob, and Chad (11:57, 11:54). Bonnie ran the first mile with us in 6:02. Stephen did the first 0.75 in 4:29. William ran the first 0.5 - still recovering from the sore throat.

Benjamin did 3x2 up 11:10, down 9:55, up 10:59.

Sarah did 3+2 with 8:26 mile from the house, then 4:09 0.5 on the way back from 1.5 to 1, then added a quick mile on the track in the evening in 8:23.
Leg 1:Distance6.000Time47:12.90Pace7:52.15
With Chad, part with Benjamin.
Leg 2:Distance1.030Time8:49.00Pace8:33.59
Warm-up with the gang.
Leg 3:Distance2.000Time11:57.30Pace5:58.65
Down the canyon, first interval, with Joseph, Jacob, and Chad - part with Bonnie, William, and Stephen.
Leg 4:Distance2.000Time15:56.40Pace7:58.20
Recovery.
Leg 5:Distance2.000Time11:54.20Pace5:57.10
Second interval with Joseph, Jacob, and Chad.
Leg 6:Distance3.000Time24:29.50Pace8:09.83
Cool-down with Chad.
Leg 7:Distance1.000Time8:23.50Pace8:23.50
With Sarah on the track.

Brown Crocs 3 Miles: 17.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to chuch for Sacrament, then Sunday School and Come Follow Me at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2021-01-04 12:07:16
Workout Totals: Distance13.000Time1:43:15.90Pace7:56.61
Total of 13. Easy runs, usual distances. 7 in the AM, then drove to St. George, and ran 6 more with Benjamin.
Leg 1:Distance7.000Time56:55.70Pace8:07.96
With Benjamin and the younger kids taking turns.
Leg 2:Distance6.000Time46:20.20Pace7:43.37
With Benjamin in St. George.

Brown Crocs 3 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.270.000.000.0012.27

Fast Running Friend Workout - 2021-01-05 13:06:31
Workout Totals: Distance12.270Time1:41:24.20Pace8:15.86
12+ total. Easy runs with the kids in St. George. Visited Lava Tubes in Snow Canyon. Remembered the St. George Marathon.
Leg 1:Distance8.000Time1:04:50.70Pace8:06.34
With Benjamin and the kids taking turns in St. George.
Leg 2:Distance0.270Time2:36.00Pace9:37.78
With Bella.
Leg 3:Distance1.000Time9:11.60Pace9:11.60
Measuring a mile course with Benjamin near the hotel.
Leg 4:Distance1.000Time7:30.90Pace7:30.90
With Benjamin.
Leg 5:Distance1.000Time9:53.00Pace9:53.00
With Benjamin and Mary.
Leg 6:Distance1.000Time7:22.00Pace7:22.00
With Benjamin.

Brown Crocs 3 Miles: 12.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.001.003.0012.00

Fast Running Friend Workout - 2021-01-06 11:48:45
Workout Totals: Distance12.000Time1:27:21.70Pace7:16.81
12 miles in St. George. We measured out a mile on the trail with a wheel by the Crosby Family Park and did mile time trials with the kids.

Results:

Jacob 5:07 (PR) (76,78,77,76)
Joseph 5:10 (76,78,78,78)
William 5:45.3 (85,87,89,84)
Stephen 6:06.5 (91,90,93,92)
Matthew 6:06.5 (91,92,93,90)
Julia 6:35.9 (3:17,3:18)

I paced William as he was being chased by Joseph and Jacob (Benjamin pacing) with a 30 second gap. They caught him in the last quarter. Then I paced Stephen, and Matthew, while Benjamin did a fast mile with 1:20 gap. He also caught us and ran 4:44.

At the very end of the run I had Benjamin pace me on that mile out and back, and ran 11:33 for 2 miles (5:47,5:46).

Definitely being at a lower elevation improved the experience in the second half of the interval - we were slowing down less (or in some cases even speeding up).
Leg 1:Distance1.000Time8:17.10Pace8:17.10
With Sarah, Benjamin, Jacob, and William.
Leg 2:Distance1.000Time7:56.10Pace7:56.10
With Benjamin, Jacob, and William.
Leg 3:Distance1.000Time5:45.30Pace5:45.30
William's mile.
Leg 4:Distance1.000Time8:11.30Pace8:11.30
Back to the start with William, Joseph, Jacob, and Benjamin.
Leg 5:Distance0.500Time4:17.10Pace8:34.20
With Matthew and Stephen.
Leg 6:Distance1.000Time6:06.50Pace6:06.50
Stephen and Matthew's mile.
Leg 7:Distance1.500Time11:47.70Pace7:51.80
With Stephen and Matthew, part with Benjamin.
Leg 8:Distance1.000Time8:51.60Pace8:51.60
With Benjamin and Julia.
Leg 9:Distance1.000Time6:35.90Pace6:35.90
Julia's mile.
Leg 10:Distance1.000Time7:59.80Pace7:59.80
With Benjamin and Julia.
Leg 11:Distance2.000Time11:33.30Pace5:46.65
My 2 mile interval with Benjamin.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-01-07 12:30:06
Workout Totals: Distance12.000Time1:36:26.40Pace8:02.20
12 total, easy runs, usual distances. Benjamin did a mile pickup in 4:57.
Leg 1:Distance10.000Time1:19:55.00Pace7:59.50
With the kids taking turns and Benjamin.
Leg 2:Distance2.000Time16:31.40Pace8:15.70
With Julia.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2021-01-08 12:46:12
Workout Totals: Distance12.000Time1:34:11.20Pace7:50.93
12 total, usual distances except for Stephen - his foot was hurting and he ran only 2.5. Did 0.5 pickup uphill at the end of Joseph and Jacob's run in 2:53 - they dropped me on the final hill and ran 2:47. Benjamin did a mile pickup in 4:55.
Leg 1:Distance7.000Time54:54.10Pace7:50.59
With Benjamin (most of it), Joseph, and Jacob - part with William, Stephen, and Matthew.
Split 1:Distance6.500Time52:00.90Pace8:00.14
Cumilative:Distance6.500Time52:00.90Pace8:00.14
Split 2:Distance0.500Time2:53.20Pace5:46.40
Cumilative:Distance7.000Time54:54.10Pace7:50.59
 
Leg 2:Distance5.000Time39:17.10Pace7:51.42
With Benjamin.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.002.002.0016.00

Fast Running Friend Workout - 2021-01-09 08:16:10
Workout Totals: Distance16.000Time1:59:47.80Pace7:29.24
16 total, Chad joined us again, we did 2x2 down the canyon with Jacob. Joseph did the first interval, then dropped out at the start of the second earning himself a redemption workout. William also earned himself a redemption workout by dropping back after about 1.25 of the first interval. Stephen's foot was hurting, he started the interval, made it maybe to 0.5. Matthew made it a bit further, but was struggling too. Bonnie ran our first mile in 5:59.

On the second interval once Joseph dropped out (we had 3:03 at 0.5), Jacob turned up the heat and started running 84s (5:36 pace). I made it to a bit past 1.5 mark and then I just did not have anything. Chad also got dropped, though only with about 0.2 to go. Jacob got 11:24, Chad was probably about 11:27, I got 11:39.

I think the reason both Chad and I struggled is that we had put in more miles prior than we normally do. Also, Jacob really tested us today with some heat.

Benjamin did 3x2 up 10:56, down 9:50, up 10:46 - I think this is the best one so far with this setup.
Leg 1:Distance7.000Time54:52.20Pace7:50.31
With Chad.
Leg 2:Distance1.000Time8:36.90Pace8:36.90
Warm-up with the gang.
Leg 3:Distance2.000Time12:00.40Pace6:00.20
First interval.
Leg 4:Distance2.000Time16:23.10Pace8:11.55
Back up to get the second serving.
Leg 5:Distance2.000Time11:39.60Pace5:49.80
Second interval.
Leg 6:Distance2.000Time16:15.60Pace8:07.80
More distance with Chad.

Brown Crocs 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.060.002.000.0012.06

Fast Running Friend Workout - 2021-01-11 11:42:48
Workout Totals: Distance12.060Time1:32:29.80Pace7:40.18
Total of 12. Julia did a mile on the track in 6:55. Joseph and William did a redemption workout. William redeemed himself with 11:59 down the canyon. Joseph was about to die, though, so I did not make him do another interval - he had knee pain combined with a side ache. I am wondering if the root of it is emotional, and he feels some form of radiating pain.

Jacob did a half mile pickup uphill in 2:52 at the end of his run. Benjamin did a pickup down the canyon in 5:00, but splitting 2:38, 2:22. Otherwise easy runs, usual distances. Matthew is at 3 miles a day now.
Leg 1:Distance1.060Time9:12.30Pace8:41.04
With Julia.
Leg 2:Distance1.000Time6:55.70Pace6:55.70
With Julia.
Leg 3:Distance1.000Time9:03.20Pace9:03.20
With Julia.
Leg 4:Distance1.000Time8:17.10Pace8:17.10
With Joseph and William.
Leg 5:Distance2.000Time11:59.60Pace5:59.80
2 mile tempo down with Joseph and William.
Leg 6:Distance4.000Time32:35.40Pace8:08.85
With Joseph, part with William.
Leg 7:Distance2.000Time14:26.50Pace7:13.25
Alone.

Brown Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.060.000.500.5014.06

Fast Running Friend Workout - 2021-01-12 12:14:44
Workout Totals: Distance14.058Time1:56:33.30Pace8:17.46
Total of 14. Usual distances for the kids. Benjamin did 2x1 mile down, 4:35, 4:36. We are trying to solve the dilemma of how to improve his impact tolerance so he can take his speed up a level. I think he has a lot more power than he did when he was 15, and he could run the mile in 4:39 on the track back then. But now, the fastest he has been able to go is 4:27 down the canyon, and that has injured him. So I am thinking of just gently creeping up to the limit and hoping the body will adapt. I think right now the sweet spot is 4:36.

Julia ran her best 800 in a while - 3:03.9 (89, 93).

Otherwise, easy runs, usual distances.
Leg 1:Distance1.060Time9:15.90Pace8:44.43
With Julia.
Leg 2:Distance0.498Time3:03.90Pace6:09.28
Julia's 800.
Leg 3:Distance1.500Time14:05.90Pace9:23.93
With Julia.
Leg 4:Distance10.000Time1:21:23.70Pace8:08.37
With the kids taking turns.
Split 1:Distance9.500Time1:18:30.20Pace8:15.81
Cumilative:Distance9.500Time1:18:30.20Pace8:15.81
Split 2:Distance0.500Time2:53.50Pace5:47.00
Cumilative:Distance10.000Time1:21:23.70Pace8:08.37
Pick up uphill with Jacob.
 
Leg 5:Distance1.000Time8:43.90Pace8:43.90
With Mary on the big boy course.

Brown Crocs 3 Miles: 14.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.560.000.740.7413.04

Fast Running Friend Workout - 2021-01-13 11:37:06
Workout Totals: Distance13.049Time1:41:44.70Pace7:47.83
13 total, Matthew did 1200 in 4:32 (89,91,92), his best so far. Benjamin pulled Jacob to 3:43 (74,75,74). Joseph and William just did not have it today. Julia did 4. Usual distances, easy pace otherwise.
Leg 1:Distance4.000Time32:57.00Pace8:14.25
With Julia.
Leg 2:Distance1.060Time8:47.70Pace8:17.83
With William, Stephen, and Matthew to the track.
Leg 3:Distance0.248Time1:24.70Pace5:41.53
William's failed interval.
Leg 4:Distance0.744Time4:32.60Pace6:06.40
Matthew - 1200.
Leg 5:Distance0.250Time2:10.60Pace8:42.40
Recovery jog with the boys.
Leg 6:Distance0.497Time2:49.00Pace5:40.04
800, first 700 with William.
Leg 7:Distance1.250Time10:26.90Pace8:21.52
Back to the house.
Leg 8:Distance4.000Time29:56.20Pace7:29.05
Alone.
Leg 9:Distance1.000Time8:40.00Pace8:40.00
With Mary.

Brown Crocs 3 Miles: 13.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.440.000.000.9913.43

Fast Running Friend Workout - 2021-01-14 15:04:21
Workout Totals: Distance13.428Time1:49:11.60Pace8:07.91
Total of 13+. Did 1200 with William in 4:16. He was holding on OK for the first 800, then started falling apart in the last lap and ran it in 88. Benjamin, Joseph, and Jacob were helping me with the pace, and they ran ahead to set the standard and finished in 4:12.

Then I did 2x100 with Matthew, 17.1 and 17.3, and hard a very hard time getting going from a standing start - felt like there was something wrong in my back. I also did 0.125 down the canyon in 35.5 with Joseph and Jacob.
Leg 1:Distance3.000Time25:19.60Pace8:26.53
With Benjamin and Julia.
Leg 2:Distance3.000Time22:28.50Pace7:29.50
Alone.
Leg 3:Distance1.060Time9:11.40Pace8:40.19
With the boys to the track.
Leg 4:Distance0.744Time4:16.90Pace5:45.30
William's 1200.
Leg 5:Distance0.500Time4:48.30Pace9:36.60
A jog with the boys.
Leg 6:Distance0.062Time0:17.10Pace4:35.81
Matthew's 100.
Leg 7:Distance0.062Time0:17.30Pace4:39.03
Matthew's 100 try 2.
Leg 8:Distance1.000Time8:47.30Pace8:47.30
To the house.
Leg 9:Distance4.000Time33:45.20Pace8:26.30
With Joseph and Jacob.
Split 1:Distance2.110Time18:00.70Pace8:32.18
Cumilative:Distance2.110Time18:00.70Pace8:32.18
Split 2:Distance0.125Time0:35.60Pace4:44.80
Cumilative:Distance2.235Time18:36.30Pace8:19.46
Split 3:Distance1.765Time15:08.90Pace8:34.96
Cumilative:Distance4.000Time33:45.20Pace8:26.30
 

Brown Crocs 3 Miles: 13.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.310.000.500.2512.06

Fast Running Friend Workout - 2021-01-15 15:39:16
Workout Totals: Distance12.058Time1:38:01.60Pace8:07.78
Total of 12. Paced Julia to 3:03.0 800 - her best time in a year, and then did 2x0.125 with Joseph and Jacob - 35.1, 32.4. Whatever back problem I had yesterday did not see to have been there as much - I was able to run a decent 200. Joseph and Jacob ran 30.6 on the second one.
Leg 1:Distance1.060Time9:30.30Pace8:58.02
With Julia.
Leg 2:Distance0.498Time3:03.00Pace6:07.47
Julia's 800.
Leg 3:Distance1.500Time13:36.60Pace9:04.40
With Julia.
Leg 4:Distance7.000Time56:59.80Pace8:08.54
With Joseph and Jacob.
Split 1:Distance3.550Time29:01.60Pace8:10.59
Cumilative:Distance3.550Time29:01.60Pace8:10.59
Split 2:Distance0.125Time0:35.10Pace4:40.80
Cumilative:Distance3.675Time29:36.70Pace8:03.46
Split 3:Distance0.560Time4:31.60Pace8:05.00
Cumilative:Distance4.235Time34:08.30Pace8:03.66
Split 4:Distance0.125Time0:32.40Pace4:19.20
Cumilative:Distance4.360Time34:40.70Pace7:57.22
Split 5:Distance2.640Time22:19.10Pace8:27.23
Cumilative:Distance7.000Time56:59.80Pace8:08.54
 
Leg 5:Distance2.000Time14:51.90Pace7:25.95
Alone.

Brown Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

Fast Running Friend Workout - 2021-01-16 08:23:29
Workout Totals: Distance16.000Time1:59:10.70Pace7:26.92
16 total. Did 2x2 down the canyon with Chad, Joseph, and Jacob. Bonnie and William ran the first mile with us in 6:03. There was a good amount of snow on the trail, which made things slower.

Benjamin did 3x2 11:07 up, 9:58 down, 10:48 up. Then he also paced our last interval.

We did 11:49, 11:59. Joseph did better, but still way too much misery for this slow of a pace.
Leg 1:Distance7.000Time55:10.90Pace7:52.99
With Chad.
Leg 2:Distance1.000Time8:26.60Pace8:26.60
Warm-up with Chad and the kids.
Leg 3:Distance2.000Time11:49.80Pace5:54.90
First interval.
Leg 4:Distance2.000Time15:58.30Pace7:59.15
Recovery.
Leg 5:Distance2.000Time11:59.00Pace5:59.50
Second interval.
Leg 6:Distance2.000Time15:46.10Pace7:53.05
Cool-down with Chad.

Brown Crocs 3 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Come Follow Me lesson at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.852.000.000.5012.35

Fast Running Friend Workout - 2021-01-18 12:18:29
Workout Totals: Distance12.350Time1:34:49.60Pace7:40.70
12 total. Julia did 2 miles down the canyon in 13:45 - all of us paced her. Benjamin did a mile pickup in 4:57. Then Benjamin, Joseph, Jacob, and I did 0.5 uphill coming up to the house. I got 2:48, they had 2:43, and all of that in the last 100 meters. Benjamin had a total of almost 15.
Leg 1:Distance0.550Time4:50.90Pace8:48.91
Warm up with the gang.
Leg 2:Distance2.000Time13:45.20Pace6:52.60
Julia's 2 miles down the canyon.
Leg 3:Distance4.700Time35:55.70Pace7:38.66
With Benjamin, Joseph, and Jacob.
Split 1:Distance4.200Time33:07.00Pace7:53.10
Cumilative:Distance4.200Time33:07.00Pace7:53.10
Split 2:Distance0.500Time2:48.70Pace5:37.40
Cumilative:Distance4.700Time35:55.70Pace7:38.66
 
Leg 4:Distance5.100Time40:17.80Pace7:54.08
With Benjamin.

Brown Crocs 3 Miles: 12.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

Fast Running Friend Workout - 2021-01-19 14:07:31
Workout Totals: Distance12.000Time1:34:11.80Pace7:50.98
Easy runs, total of 12. Julia felt like she was about to get a cold, ran just 2 miles. Joseph, Jacob, and I did 2x0.125 down the canyon. On the first one we got 33.8, on the second they had 29.9, I got 31.4. Benjamin did 2x1 mile down the canyon, 4:36 (target), and then 4:26.8 (new PR). His target for the second one was 4:32, but he saw he could get a PR, and kicked in 64 to get it. Otherwise easy runs, usual distances.
Leg 1:Distance2.000Time14:19.90Pace7:09.95
Alone.
Leg 2:Distance3.000Time23:52.80Pace7:57.60
With Stephen and Matthew.
Leg 3:Distance7.000Time55:59.10Pace7:59.87
With Joseph and Jacob.
Split 1:Distance3.550Time29:33.30Pace8:19.52
Cumilative:Distance3.550Time29:33.30Pace8:19.52
Split 2:Distance0.125Time0:33.80Pace4:30.40
Cumilative:Distance3.675Time30:07.10Pace8:11.73
Split 3:Distance0.550Time4:39.70Pace8:28.55
Cumilative:Distance4.225Time34:46.80Pace8:13.92
Split 4:Distance0.125Time0:31.40Pace4:11.20
Cumilative:Distance4.350Time35:18.20Pace8:06.94
Split 5:Distance2.650Time20:40.90Pace7:48.26
Cumilative:Distance7.000Time55:59.10Pace7:59.87
 

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.810.000.501.2412.55

Fast Running Friend Workout - 2021-01-20 13:09:03
Workout Totals: Distance12.552Time1:35:47.60Pace7:37.90
12 total. Benjamin and I were helping the pacing today. Joseph and Jacob bombed their mile time trial. After the first lap in 74 they were both mentally not there, and stopped at 800 in 2:33. Stephen and Matthew bombed their first attempt at 1200 in 4:30 - I stopped them after 800 in 3:06, but then Matthew succeeded on the second attempt with 4:29.8.
Leg 1:Distance5.000Time38:03.80Pace7:36.76
Alone.
Leg 2:Distance1.060Time8:38.40Pace8:09.06
Warm-up to the track.
Leg 3:Distance0.498Time2:33.90Pace5:09.04
800 with Joseph, Jacob, and Benjamin.
Split 1:Distance0.498Time2:33.90Pace5:09.04
Cumilative:Distance0.498Time2:33.90Pace5:09.04
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.498Time2:33.90Pace5:09.04
 
Leg 4:Distance0.250Time2:06.20Pace8:24.80
Recovery lap.
Leg 5:Distance0.498Time3:06.30Pace6:14.10
800 - failed 1200 with Matthew and Stephen.
Leg 6:Distance0.250Time2:07.80Pace8:31.20
Recovery lap.
Leg 7:Distance0.746Time4:29.80Pace6:01.66
1200 with Matthew, Stephen dropped out after 600.
Leg 8:Distance1.250Time11:02.20Pace8:49.76
Cool-down with the boys.
Leg 9:Distance3.000Time23:39.20Pace7:53.07
Alone.

Brown Crocs 3 Miles: 12.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.001.4912.05

Fast Running Friend Workout - 2021-01-21 15:27:22
Workout Totals: Distance12.051Time1:30:14.20Pace7:29.27
12 total. Stephen redeemed himself in the 1200 with 4:30.2, though it happened on the second try. We put him in a pacing box. He had a panic attack between 700 and 800 but then he overcame it and finished strong. William ran 1200 in 4:10. Matthew ran a 400 PR in 77.6. Easy runs otherwise.
Leg 1:Distance2.000Time15:23.70Pace7:41.85
Alone.
Leg 2:Distance1.060Time8:23.50Pace7:55.00
With the boys to the track.
Leg 3:Distance0.498Time0:00.00Pace0:00.00
Stephen's failed 1200.
Leg 4:Distance0.250Time2:12.50Pace8:50.00
Recovery jog.
Leg 5:Distance0.745Time4:30.20Pace6:02.68
Stephen's 1200 - success.
Leg 6:Distance0.250Time2:14.10Pace8:56.40
Leg 7:Distance0.248Time1:17.60Pace5:12.90
Leg 8:Distance1.000Time8:48.40Pace8:48.40
Back to the house.
Leg 9:Distance3.000Time23:33.30Pace7:51.10
With Benjamin, Joseph, and Jacob.
Leg 10:Distance3.000Time23:50.90Pace7:56.97
With Benjamin.

Brown Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-01-22 11:38:21
Workout Totals: Distance12.000Time1:35:51.30Pace7:59.28
12 total. Easy runs for everybody, usual distances. Benjamin ran with Zach Gardner, did a mile pickup in 5:00.
Leg 1:Distance7.000Time55:26.70Pace7:55.24
With Joseph and Jacob, part with William.
Leg 2:Distance3.000Time25:39.00Pace8:33.00
With Stephen, Julia, and Matthew.
Leg 3:Distance2.000Time14:45.60Pace7:22.80
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.600.000.000.0017.60

Fast Running Friend Workout - 2021-01-23 09:45:15
Workout Totals: Distance17.600Time2:21:12.60Pace8:01.40
17.6 total, easy pace. Easy runs, usual distances for the kids. Snow.
Leg 1:Distance2.000Time15:20.00Pace7:40.00
Alone.
Leg 2:Distance4.100Time33:32.50Pace8:10.85
With Joseph, Jacob, William, Bonnie, Matthew, and Stephen, part with Benjamin.
Leg 3:Distance11.500Time1:32:20.10Pace8:01.75
With Benjamin, part with Joseph and Jacob, part with Julia.
Leg 4:Distance0.000Time0:00.00Pace0:00.00
Leg 5:Distance0.000Time0:00.00Pace0:00.00

Brown Crocs 3 Miles: 17.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Stake Conference via Internet.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.390.250.001.4912.13

Fast Running Friend Workout - 2021-01-25 11:42:24
Workout Totals: Distance12.125Time1:33:53.50Pace7:44.62
Total of 12. Track workouts. Julia did a mile in 7:10 with the first 400 in 90, and the last 400 in 99. Joseph and Jacob tried the 800 with a fast start. The target was to run the first lap in 66 and then whatever they had (hopefully 80 or faster) for the second lap. Benjamin paced them, I joined Jacob for the second lap. Jacob made it through the first 400 in 68.0, and then closed in 78.8. Joseph fell back before the end of the first lap and just stopped.

William tried to run a mile PR, but did not have it. I stopped him at 1200 in 4:17. Then I ran a 200 paced by Jacob in 33.6.
Leg 1:Distance1.060Time9:02.10Pace8:31.42
Leg 2:Distance1.000Time7:10.60Pace7:10.60
Split 1:Distance0.248Time1:30.20Pace6:03.71
Cumilative:Distance0.248Time1:30.20Pace6:03.71
Split 2:Distance0.504Time4:01.10Pace7:58.37
Cumilative:Distance0.752Time5:31.30Pace7:20.56
Split 3:Distance0.248Time1:39.30Pace6:40.40
Cumilative:Distance1.000Time7:10.60Pace7:10.60
 
Leg 3:Distance1.000Time8:29.20Pace8:29.20
Leg 4:Distance1.060Time8:23.20Pace7:54.72
Leg 5:Distance0.062Time0:18.40Pace4:56.77
Leg 6:Distance0.062Time0:17.10Pace4:35.81
Leg 7:Distance0.388Time2:26.80Pace6:18.35
Split 1:Distance0.070Time0:33.50Pace7:58.57
Cumilative:Distance0.070Time0:33.50Pace7:58.57
Split 2:Distance0.070Time0:34.50Pace8:12.86
Cumilative:Distance0.140Time1:08.00Pace8:05.71
Split 3:Distance0.124Time0:38.80Pace5:12.90
Cumilative:Distance0.264Time1:46.80Pace6:44.55
Split 4:Distance0.124Time0:40.00Pace5:22.58
Cumilative:Distance0.388Time2:26.80Pace6:18.35
 
Leg 8:Distance0.745Time4:17.20Pace5:45.23
Leg 9:Distance0.248Time1:46.50Pace7:09.44
Split 1:Distance0.124Time1:12.90Pace9:47.90
Cumilative:Distance0.124Time1:12.90Pace9:47.90
Split 2:Distance0.124Time0:33.60Pace4:30.97
Cumilative:Distance0.248Time1:46.50Pace7:09.44
 
Leg 10:Distance1.250Time10:49.50Pace8:39.60
Leg 11:Distance4.000Time31:56.60Pace7:59.15
Leg 12:Distance1.250Time8:56.30Pace7:09.04

Brown Crocs 3 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-01-26 15:45:23
Workout Totals: Distance12.000Time1:36:15.30Pace8:01.28
12 total. Easy runs with the kids taking turns.
Leg 1:Distance12.000Time1:36:15.30Pace8:01.28

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-01-27 16:20:00
Workout Totals: Distance12.000Time1:35:31.80Pace7:57.65
12 total. Easy runs, usual distances.
Leg 1:Distance3.000Time23:59.60Pace7:59.87
With William, Stephen, and Matthew.
Leg 2:Distance1.000Time8:12.60Pace8:12.60
With Stephen and Mary.
Leg 3:Distance7.000Time55:53.50Pace7:59.07
With Joseph and Jacob.
Leg 4:Distance1.000Time7:26.10Pace7:26.10
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.000.5012.00

Fast Running Friend Workout - 2021-01-28 12:00:01
Workout Totals: Distance12.000Time1:35:22.10Pace7:56.84
12 total. Did 1 mile down the canyon with Joseph and Jacob in 5:52, and added 0.5 up the hill by the house in 2:56. Benjamin did 10x0.625 in the canyon alternating directions, with the down being around 2:58, and up around 3:15.
Leg 1:Distance7.000Time52:47.30Pace7:32.47
With Joseph and Jacob.
Split 1:Distance3.720Time30:00.70Pace8:04.06
Cumilative:Distance3.720Time30:00.70Pace8:04.06
Split 2:Distance1.000Time5:52.10Pace5:52.10
Cumilative:Distance4.720Time35:52.80Pace7:36.10
Split 3:Distance1.780Time13:58.30Pace7:50.96
Cumilative:Distance6.500Time49:51.10Pace7:40.17
Split 4:Distance0.500Time2:56.20Pace5:52.40
Cumilative:Distance7.000Time52:47.30Pace7:32.47
 
Leg 2:Distance3.000Time25:16.80Pace8:25.60
With William, Stephen, and Matthew.
Leg 3:Distance1.000Time8:31.10Pace8:31.10
With William and Stephen.
Leg 4:Distance1.000Time8:46.90Pace8:46.90
With William and Mary.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-01-29 08:38:13
Workout Totals: Distance12.000Time1:36:00.00Pace8:00.00
12 total, easy runs.
Leg 1:Distance12.000Time1:36:00.00Pace8:00.00
With the kids taking turns.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.050.000.003.0016.05

Fast Running Friend Workout - 2021-01-30 08:22:28
Workout Totals: Distance16.050Time2:05:15.90Pace7:48.28
16 total. Benjamin did 17. Chad joined us again. There was too much snow in the canyon for a good workout, so we decided to do 6x0.5 up the hill over by the house. Joseph and Jacob did all 6. William did 2x0.5, on the first one he fell back, not sure what he got, on the second one for him we slowed it down so he could do it and he ran 3:07. We also slowed down the 5th interval for Joseph (3:04). Otherwise we hit 3:00 or a little under.

Stephen did 5x0.25 with us, Matthew did 2x0.25 and was falling back - I think this was mental, he was afraid of running with the "big boys". Bonnie also did 5x0.25.

Benjamin did the same workout all in 2:35-2:32 range, but then gave it a good push on the last one and ran 2:27.
Leg 1:Distance7.000Time54:48.80Pace7:49.83
With Chad.
Leg 2:Distance1.500Time12:13.80Pace8:09.20
Warm up with the kids.
Leg 3:Distance5.550Time41:35.90Pace7:29.71
Hill interval workout, 6x0.5.
Split 1:Distance0.500Time2:59.90Pace5:59.80
Cumilative:Distance0.500Time2:59.90Pace5:59.80
Split 2:Distance0.510Time4:11.90Pace8:13.92
Cumilative:Distance1.010Time7:11.80Pace7:07.52
Split 3:Distance0.500Time2:58.20Pace5:56.40
Cumilative:Distance1.510Time10:10.00Pace6:43.97
Split 4:Distance0.510Time4:52.60Pace9:33.73
Cumilative:Distance2.020Time15:02.60Pace7:26.83
Split 5:Distance0.500Time3:00.10Pace6:00.20
Cumilative:Distance2.520Time18:02.70Pace7:09.64
Split 6:Distance0.510Time4:50.60Pace9:29.80
Cumilative:Distance3.030Time22:53.30Pace7:33.23
Split 7:Distance0.500Time3:07.30Pace6:14.60
Cumilative:Distance3.530Time26:00.60Pace7:22.10
Split 8:Distance0.510Time4:47.50Pace9:23.73
Cumilative:Distance4.040Time30:48.10Pace7:37.45
Split 9:Distance0.500Time3:04.10Pace6:08.20
Cumilative:Distance4.540Time33:52.20Pace7:27.62
Split 10:Distance0.510Time4:45.70Pace9:20.20
Cumilative:Distance5.050Time38:37.90Pace7:38.99
Split 11:Distance0.500Time2:58.00Pace5:56.00
Cumilative:Distance5.550Time41:35.90Pace7:29.71
 
Leg 4:Distance2.000Time16:37.40Pace8:18.70
Cool-down with Chad and William.

Brown Crocs 3 Miles: 16.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
306.053.2516.7416.95342.99
Brown Crocs 3 Miles: 344.99
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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