Breaking the Wall

Salt Lake Track Club Winter Series 5K

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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: 882.94
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: 1312.70
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
280.930.7532.754.61319.04
Amoji 3 Miles: 156.00Lopsie Sports Sandals Miles: 135.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Jan 01, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.001.5016.00

Fast Running Friend Workout - 2022-01-01 12:35:18
Workout Totals: Distance16.000Time2:03:30.20Pace7:43.14
My first 16 mile run in a while - finally. Decided the workout yesterday was rather easy, and I had juice for a little bit of action today. There was only one decent stretch available of the ones we use normally - 0.5 miles starting from the house and going down. So Sarah did 3x0.5 down in 3:54, 4:02, 3:55. Benjamin, Jacob, and I paced her on the down, and then they paced me on the up. I was targeting a modest 3:10, but had more juice than I thought - 3:06, 3:02, 3:01. On the last one I felt I had some bounce that I did not have before.

Otherwise we had easy pace, usual Saturday distances. The Provo River Trail has been plowed, but they got out too late, so it has a layer of snow which makes it hard too run, but very far from the worst I've seen it. We were able to run 8:00 on it, though speeding up beyond that would have been difficult - at least for me.
Leg 1:
Distance2.000Time16:11.20Pace8:05.60ZoneEasy Miles
With Benjamin, Jacob, Stephen, and Matthew.
Leg 2:
Distance2.750Time19:58.70Pace7:15.89
Workout pacing Sarah on recoveries downhill, and then running hard uphill.
Split 1:Distance0.500Time3:54.40Pace7:48.80ZoneEasy Miles
Cumilative:Distance0.500Time3:54.40Pace7:48.80
Split 2:Distance0.250Time1:57.70Pace7:50.80ZoneEasy Miles
Cumilative:Distance0.750Time5:52.10Pace7:49.47
Split 3:Distance0.500Time3:06.40Pace6:12.80ZoneVO2 Max Miles
Cumilative:Distance1.250Time8:58.50Pace7:10.80
Split 4:Distance1.000Time7:57.70Pace7:57.70ZoneEasy Miles
Cumilative:Distance2.250Time16:56.20Pace7:31.64
Split 5:Distance0.500Time3:02.50Pace6:05.00ZoneVO2 Max Miles
Cumilative:Distance2.750Time19:58.70Pace7:15.89
 
Leg 3:
Distance1.250Time8:54.30Pace7:07.44
The rest of the workout after a bathroom stop.
Split 1:Distance0.500Time3:55.60Pace7:51.20ZoneEasy Miles
Cumilative:Distance0.500Time3:55.60Pace7:51.20
Split 2:Distance0.250Time1:57.20Pace7:48.80ZoneEasy Miles
Cumilative:Distance0.750Time5:52.80Pace7:50.40
Split 3:Distance0.500Time3:01.50Pace6:03.00ZoneVO2 Max Miles
Cumilative:Distance1.250Time8:54.30Pace7:07.44
 
Leg 4:
Distance8.000Time1:03:50.60Pace7:58.82ZoneEasy Miles
With Joseph, part with Jacob and Benjamin.
Leg 5:
Distance2.000Time14:35.40Pace7:17.70ZoneEasy Miles
With Benjamin.

Amoji 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jan 02, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. First our ward, then the Russian branch. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jan 03, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

Fast Running Friend Workout - 2022-01-03 13:21:24
Workout Totals: Distance12.000Time1:35:55.90Pace7:59.66
12 total. Did an uphill pickup with Matthew for 0.5 in 3:20. Benjamin did the same stretch in 2:28. Jacob ran 2:37. Otherwise easy runs.
Leg 1:
Distance4.000Time33:58.60Pace8:29.65
With Jacob, Benjamin, Stephen, and Matthew.
Split 1:Distance3.500Time30:38.60Pace8:45.31ZoneEasy Miles
Cumilative:Distance3.500Time30:38.60Pace8:45.31
Split 2:Distance0.500Time3:20.00Pace6:40.00ZoneThreshold Miles
Cumilative:Distance4.000Time33:58.60Pace8:29.65
Matthew's uphill pickup.
 
Leg 2:
Distance5.000Time40:07.80Pace8:01.56ZoneEasy Miles
With Joseph, part with Benjamin and Jacob.
Leg 3:
Distance3.000Time21:49.50Pace7:16.50ZoneEasy Miles
Alone.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 04, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.752.250.0012.00

Fast Running Friend Workout - 2022-01-04 13:49:37
Workout Totals: Distance12.000Time1:34:14.90Pace7:51.24
12 total. We did a rabbit chase. William had a cold, did reduced mileage. Stephen has hurt his toe. There is something wrong with his feet. They get injured easily just when he is playing. But we have not figured out what it is or even if there is anything we can do to help it. I told him to ice his toe.

Joseph was recovering from his cold, and I am still recovering from the knee injury. Matthew was mentally not into running hard today. But we had Benjamin. The trail was plowed and salted, but not all of the snow had melted yet.

So we did it like this. I started with Matthew with the target of 20:00. Joseph started 30 seconds behind with the plan that once he catches up he becomes Matthew's pacer, and I speed up to my own pace. Jacob started with the target of 16:30, and Benjamin started with the target of 15:00.

I ran 5:02 for the first 0.75 with Matthew, and then once Joseph caught up sped up to about 6:10 pace and finished in 18:53. I felt out of shape, but I was happy that I was able to break 19:00 with this pacing. Matthew ran 20:49, Jacob 16:24, and Benjamin 14:50.
Leg 1:
Distance2.050Time16:53.80Pace8:14.54ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:53.70Pace6:17.90
Tempo run.
Split 1:Distance0.750Time5:02.60Pace6:43.47ZoneMarathon Pace Miles
Cumilative:Distance0.750Time5:02.60Pace6:43.47
Split 2:Distance2.250Time13:51.10Pace6:09.38ZoneThreshold Miles
Cumilative:Distance3.000Time18:53.70Pace6:17.90
 
Leg 3:
Distance6.950Time58:27.40Pace8:24.66ZoneEasy Miles
Cool-down/distance.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jan 05, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-01-05 09:59:38
Workout Totals: Distance12.000Time1:32:57.30Pace7:44.78
12 total. Easy runs for everybody. Got a good amount of rain.
Leg 1:
Distance12.000Time1:32:57.30Pace7:44.78ZoneEasy Miles
With Benjamin, part with Joseph, Jacob, and Matthew.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jan 06, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-06 10:09:26
Workout Totals: Distance12.000Time1:31:17.80Pace7:36.48
12 total, Benjamin paced me through a 2 mile tempo run. I gave him the target of 6:10 pace, then once we started upgraded it to 6:00, but ended up doing 5:54, 5:47. This was my first sub-6:00 mile in over a month, and even two of them back to back for a bonus. I was happy about that.

Afterwards, Benjamin did his own 2 mile tempo in 9:48. He found a trick to get a better balance by rotating his torso, and his form looked very smooth when he passed me.

Jacob did a pickup for 0.5 uphill by the house in 2:39. Otherwise, easy runs. Joseph had a sore throat, ran only 4. Otherwise, usual distances.
Leg 1:
Distance4.020Time31:42.20Pace7:53.18ZoneEasy Miles
With Benjamin, part with Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance2.000Time11:41.70Pace5:50.85ZoneThreshold Miles
With Benjamin.
Leg 3:
Distance5.980Time47:53.90Pace8:00.59ZoneEasy Miles
Part alone, part with Benjamin.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 07, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-01-07 09:38:09
Workout Totals: Distance12.000Time1:34:27.30Pace7:52.27
12 total. Benjamin left yesterday for Austin. Joseph and William along with me paced Matthew through 3 miles down the canyon in 19:56. It was somewhat slippery, but better than on Tuesday, I think. Jacob did total of 8 with 12x0.25 with 0.125 recovery. His target was 70. I told him to take longer recovery if he was struggling to hit the target. He had to take a longer recovery (0.25) only once after running 73, but as he discovered later, this was more due to the footing than to him running out of juice. Otherwise, he had a couple of 71s, and the rest were 69-68.
Leg 1:
Distance0.980Time8:45.50Pace8:56.22ZoneEasy Miles
Leg 2:
Distance3.000Time19:56.10Pace6:38.70ZoneEasy Miles
Leg 3:
Distance8.020Time1:05:45.70Pace8:11.98ZoneEasy Miles

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jan 08, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.002.000.0016.00

Fast Running Friend Workout - 2022-01-08 08:59:18
Workout Totals: Distance16.000Time2:03:22.50Pace7:42.66
16 total. Did 12 in the morning with Chad, part with the kids, then 4 more at night after the chess tournament.

Chad and I did a 2 mile tempo run down the canyon. It was slippery, so we struggled to hit our target of 6:10 pace, but we made it - barely - with 12:19.

Jacob did 8, Joseph 6, William and Stephen 5, Matthew 3.

Benjamin did 2+3+1 at about 5:10 pace in Austin. He struggled some with the spasm, but less than usual, so he was happy about it.
 
Leg 1:
Distance12.000Time1:33:44.70Pace7:48.72
With Chad, part with the kids, part with Sarah.
Split 1:Distance4.330Time34:19.20Pace7:55.57ZoneEasy Miles
Cumilative:Distance4.330Time34:19.20Pace7:55.57
Split 2:Distance2.000Time12:19.80Pace6:09.90ZoneThreshold Miles
Cumilative:Distance6.330Time46:39.00Pace7:22.18
Split 3:Distance5.670Time47:05.70Pace8:18.36ZoneEasy Miles
Cumilative:Distance12.000Time1:33:44.70Pace7:48.72
 
Leg 2:
Distance4.000Time29:37.80Pace7:24.45ZoneEasy Miles
Alone.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jan 09, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Our ward, then the Russian branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jan 10, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-10 08:14:29
Workout Totals: Distance12.000Time1:31:47.50Pace7:38.96
12 total. With Joseph and Jacob starting their second semester, I decided to not give them scheduled workouts for the next few weeks, but instead just run a mild 2 mile tempo down the canyon in the middle of each run. Joseph had a side ache and made it only to 0.5. Jacob and I finished the run in 12:12 splitting 6:10, 6:02.

Otherwise, easy runs, usual distances.
Leg 1:
Distance8.000Time59:57.10Pace7:29.64
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:25.50Pace8:00.37ZoneEasy Miles
Cumilative:Distance4.050Time32:25.50Pace8:00.37
Split 2:Distance2.000Time12:12.70Pace6:06.35ZoneThreshold Miles
Cumilative:Distance6.050Time44:38.20Pace7:22.68
Split 3:Distance1.950Time15:18.90Pace7:51.23ZoneEasy Miles
Cumilative:Distance8.000Time59:57.10Pace7:29.64
 
Leg 2:
Distance4.000Time31:50.40Pace7:57.60ZoneEasy Miles
With William, Stephen, and Matthew.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 11, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-11 08:18:45
Workout Totals: Distance12.000Time1:31:24.90Pace7:37.08
12 total. Repeat of yesterday, including Joseph not being able to handle the tempo. Except there was no side ache this time. Jacob and I did 12:09 with 6:11, 5:58.
Leg 1:
Distance8.000Time59:43.10Pace7:27.89
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:00.50Pace7:54.20ZoneEasy Miles
Cumilative:Distance4.050Time32:00.50Pace7:54.20
Split 2:Distance2.000Time12:09.40Pace6:04.70ZoneThreshold Miles
Cumilative:Distance6.050Time44:09.90Pace7:18.00
Split 3:Distance1.950Time15:33.20Pace7:58.56ZoneEasy Miles
Cumilative:Distance8.000Time59:43.10Pace7:27.89
 
Leg 2:
Distance4.000Time31:41.80Pace7:55.45ZoneEasy Miles
With William, Stephen, and Matthew.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jan 12, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-01-12 08:21:52
Workout Totals: Distance12.000Time1:31:39.10Pace7:38.26
12 total with a 2 mile tempo. I told Joseph to run it at 6:40 pace, but he would not even start it. Jacob and I did 12:01 with the splits of 6:05, 5:56.

Benjamin did 2x5 K on a new course he measured in Austin - 16:25, 15:56.

Otherwise, easy pace, usual distances.
Leg 1:
Distance8.000Time59:56.20Pace7:29.52
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:54.30Pace8:07.48ZoneEasy Miles
Cumilative:Distance4.050Time32:54.30Pace8:07.48
Split 2:Distance2.000Time12:01.40Pace6:00.70ZoneEasy Miles
Cumilative:Distance6.050Time44:55.70Pace7:25.57
Split 3:Distance1.950Time15:00.50Pace7:41.79ZoneEasy Miles
Cumilative:Distance8.000Time59:56.20Pace7:29.52
 
Leg 2:
Distance4.000Time31:42.90Pace7:55.73ZoneEasy Miles
With Matthew.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jan 13, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-13 08:18:18
Workout Totals: Distance12.000Time1:33:07.10Pace7:45.59
Did the same weekday run. 12 total. Joseph was able to do the tempo today in 12:37 splitting 6:31, 6:06. Jacob and I ran alongside. I was happy about that. He finally completed something. Usual distances, easy pace for everybody otherwise.
Leg 1:
Distance8.000Time1:01:18.40Pace7:39.80
With Joseph and Jacob.
Split 1:Distance4.050Time32:44.50Pace8:05.06ZoneEasy Miles
Cumilative:Distance4.050Time32:44.50Pace8:05.06
Split 2:Distance2.000Time12:37.10Pace6:18.55ZoneThreshold Miles
Cumilative:Distance6.050Time45:21.60Pace7:29.85
Split 3:Distance1.950Time15:56.80Pace8:10.67ZoneEasy Miles
Cumilative:Distance8.000Time1:01:18.40Pace7:39.80
Leg 2:
Distance4.000Time31:48.70Pace7:57.18ZoneEasy Miles
With William, Stephen, and Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 14, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-01-14 13:15:55
Workout Totals: Distance12.000Time1:28:18.20Pace7:21.52
12 total for me. Joseph and Jacob did not have their morning class, so this gave us a chance to sneak in a tempo run. We did the rabbit chase. Joseph paced Matthew. The targets were Matthew 20:00, William 19:00, myself 18:30, Jacob 16:30. The actual times were Matthew 19:38, William 19:40, myself 18:06, and Jacob 16:17. We had a bit of headwind. I started too fast - 5:52, then I started feeling something in the hamstring, and also caught up to William. So I eased off hoping he would go with me, but he did not. But then partly because of fatigue, partly because of concern for the hamstring, I ran 6:10. Then I sped up to 6:04 in the last mile as I was catching up to Joseph and Matthew. Jacob ran 5:23, 5:25, 5:29, which I thought was a good result.

I was happy that I was able to run a low 18:00, but not happy that I irritated the hamstring tendon by the knee on the right. So I had to stop to stretch and massage a few times. Probably from getting too excited in the first mile of the tempo after only 1 mile warmup.
Leg 1:
Distance0.980Time8:26.30Pace8:36.63ZoneEasy Miles
Leg 2:
Distance3.000Time18:06.30Pace6:02.10ZoneEasy Miles
Leg 3:
Distance8.020Time1:01:45.60Pace7:42.04ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jan 15, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2022-01-15 16:46:22
Workout Totals: Distance8.000Time1:02:52.10Pace7:51.51
Had a problem with a flared up hamstring tendon, so ran only 8 miles. Jacob did 12. Other kids rad their regular distances. Benjamin did 7.5 K + 5 K on his new course. It was very windy so the pace was slower, but he still did 25:28 on the 7.5 K and 16:33 on the 5 K.
Leg 1:
Distance8.000Time1:02:52.10Pace7:51.51ZoneEasy Miles

Amoji 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jan 16, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Zoom church as a precaution.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jan 17, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-17 15:09:46
Workout Totals: Distance12.000Time1:33:33.60Pace7:47.80
12 total. The hamstring tendon felt better, though not 100%. Did a mild tempo, tried to keep the tendon tension under control. Did 12:14 for 2 miles. Joseph and Jacob picked it up at the end and sped up all the way to 73 last quarter and finished in 11:51. This was Joseph's best run in the last month or so. I was very happy.

William got sick and ran only a couple of miles. Matthew has sore legs from playing yesterday and suffered on the run today. I need to explain to him that one way you can tell you keep the Sabbath day holy is if your legs are not sore afterwards :-)
Leg 1:
Distance8.000Time59:55.60Pace7:29.45
With Joseph and Jacob.
Split 1:Distance4.110Time31:51.50Pace7:45.09ZoneEasy Miles
Cumilative:Distance4.110Time31:51.50Pace7:45.09
Split 2:Distance2.000Time12:14.80Pace6:07.40ZoneThreshold Miles
Cumilative:Distance6.110Time44:06.30Pace7:13.11
Split 3:Distance1.890Time15:49.30Pace8:22.28ZoneEasy Miles
Cumilative:Distance8.000Time59:55.60Pace7:29.45
 
Leg 2:
Distance4.000Time33:38.00Pace8:24.50ZoneEasy Miles
With Matthew.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 18, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-01-18 17:19:02
Workout Totals: Distance12.000Time1:35:09.40Pace7:55.78
12 total. Easy pace, usual distances for everyone except Joseph and William. Joseph did 2 miles. William tried to run, but could go only 200 meters.
Leg 1:
Distance4.000Time33:13.50Pace8:18.38ZoneEasy Miles
With Matthew and Jacob.
Leg 2:
Distance4.000Time31:58.30Pace7:59.57ZoneEasy Miles
With Jacob.
Leg 3:
Distance4.000Time29:57.60Pace7:29.40ZoneEasy Miles
Alone.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jan 19, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-19 16:57:07
Workout Totals: Distance12.000Time1:31:53.60Pace7:39.47
12 total. Did 2 mile tempo in the dark down the canyon in 12:06 (6:06, 6:00). Felt better than I expected. Runny nose was bothering me, I thought it would slow me down more. The hamstring behaved today, at least at slower speeds.

Wore new shoes today. Trying Lopsie Sports Sandals I got from Walmart online. They are very similar to Crocs. I liked them.

William felt better, ran 2 miles at 8:00 pace. Joseph jogged a mile. Jacob felt some strange fatigue, so he ran only 4 miles as a precaution.
Leg 1:
Distance4.000Time33:08.50Pace8:17.12ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time58:45.10Pace7:20.64
Alone.
Split 1:Distance4.050Time31:00.90Pace7:39.48ZoneEasy Miles
Cumilative:Distance4.050Time31:00.90Pace7:39.48
Split 2:Distance2.000Time12:06.60Pace6:03.30ZoneThreshold Miles
Cumilative:Distance6.050Time43:07.50Pace7:07.69
Split 3:Distance1.950Time15:37.60Pace8:00.82ZoneEasy Miles
Cumilative:Distance8.000Time58:45.10Pace7:20.64
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 20, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-20 16:57:38
Workout Totals: Distance12.000Time1:34:48.60Pace7:54.05
12 total. Did the 2 mile tempo down the canyon in 12:15 in the dark again. Felt more tired today, so held back. The splits were 6:10, 6:05.

Jacob is back to full distance. William did 2 miles, but was feeling worse than yesterday. Joseph did 1 mile. He got tested for COVID and he has it. William probably has it as well.
Leg 1:
Distance4.000Time33:02.50Pace8:15.62ZoneEasy Miles
With Stephen, Matthew, and Jacob.
Leg 2:
Distance8.000Time1:01:46.10Pace7:43.26
Part with William and Jacob, part alone.
Split 1:Distance4.050Time33:08.20Pace8:10.91ZoneEasy Miles
Cumilative:Distance4.050Time33:08.20Pace8:10.91
Split 2:Distance2.000Time12:15.50Pace6:07.75ZoneThreshold Miles
Cumilative:Distance6.050Time45:23.70Pace7:30.20
Split 3:Distance1.950Time16:22.40Pace8:23.79ZoneEasy Miles
Cumilative:Distance8.000Time1:01:46.10Pace7:43.26
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jan 21, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-01-21 12:24:20
Workout Totals: Distance12.000Time1:34:46.50Pace7:53.88
12 total. Usual distances for those who are healthy, easy pace. Joseph was able to run 2 miles. William did just 1.
Leg 1:
Distance8.000Time1:02:51.30Pace7:51.41ZoneEasy Miles
With Jacob, part with William.
Leg 2:
Distance4.000Time31:55.20Pace7:58.80ZoneEasy Miles
With Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 22, 2022
Race: Salt Lake Track Club Winter Series 5K (3.107 Miles) 00:19:31, Place overall: 31, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.880.000.003.1110.99

Fast Running Friend Workout - 2022-01-22 09:24:57
Workout Totals: Distance10.982Time1:29:29.90Pace8:08.97
SLC Track Club Winter Series 5K, 19:31, 31st overall. Jacob got 17:31, Matthew got a PR of 20:38, and Stephen ran 22:50. Joseph and William did not run as they were still sick and contageous.

My splits were 6:07, 6:19, 6:27, and then some semblance of a kick in 39 for the last 0.107. The hamstring was sending me signals during the race, and hurt bad enough afterwards that could not run much faster than 9 afterwards, and decided to do only 10 total today.

But in addition to the hamstring, I still have some issue with speed endurance. I slowed down a lot in the second half of the race, and was not feeling good. Some of it might have been from the hamstring. Need to figure out how to regain the strength. The hamstring is proving to be a challenge as it flares up when I tried to push in workouts.
Leg 1:
Distance3.362Time26:54.00Pace8:00.07ZoneEasy Miles
Warm-up with Jacob, part with Stephen and Matthew.
Leg 2:
Distance3.520Time22:50.80Pace6:29.43
Race + Stephen and Matthew's times.
Split 1:Distance3.107Time19:32.60Pace6:17.41ZoneVO2 Max Miles
Cumilative:Distance3.107Time19:32.60Pace6:17.41
Split 2:Distance0.138Time1:06.30Pace8:00.43ZoneEasy Miles
Cumilative:Distance3.245Time20:38.90Pace6:21.79
Split 3:Distance0.275Time2:11.90Pace7:59.64ZoneEasy Miles
Cumilative:Distance3.520Time22:50.80Pace6:29.43
 
Leg 3:
Distance2.100Time19:15.70Pace9:10.33ZoneEasy Miles
With Jacob.
Leg 4:
Distance0.500Time4:32.90Pace9:05.80ZoneEasy Miles
With William, Jacob, and Bella.
Leg 5:
Distance1.500Time15:56.50Pace10:37.67ZoneEasy Miles
With Mary, part with Jacob and William.

Lopsie Sports Sandals Miles: 10.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 23, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 24, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-01-24 08:19:16
Workout Totals: Distance12.000Time1:34:45.30Pace7:53.78
12 total. Easy runs for everybody, usual distances for the ones who are healthy. Joseph and William are still on reduced mileage. Taking a break from tempo runs and doing deadlifts to strengthen the glutes and the hamstrings. Also icing the hamstring.
Leg 1:
Distance8.000Time1:02:56.90Pace7:52.11ZoneEasy Miles
With Jacob, part with Joseph.
Leg 2:
Distance4.000Time31:48.40Pace7:57.10ZoneEasy Miles
With Matthew, part with Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 25, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-01-25 08:23:27
Workout Totals: Distance12.000Time1:34:22.10Pace7:51.84
12 total. Repeat of yesterday. Joseph is doing 4 miles a day, William 3. Otherwise usual distances.
Leg 1:
Distance8.000Time1:02:51.10Pace7:51.39ZoneEasy Miles
With Jacob, part with Joseph.
Leg 2:
Distance4.000Time31:31.00Pace7:52.75ZoneEasy Miles
With Matthew, part with William and Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 26, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-26 08:24:42
Workout Totals: Distance12.000Time1:32:40.10Pace7:43.34
12 total. Back to the daily 2 mile tempo. Decided to do it completely by feel without looking at the watch except with 100 meters to go just to make sure I have an idea of the time in case the button press at the finish goes wrong. Got 12:19. Jacob did it just ahead of me in 12:14. For some reason he was scared to go too fast when he did not have intermediate splits.

The hamstring bothered me a little.

Joseph did 4 miles, William 3, everybody else their usual distances. Benjamin did 5 K on his course in 16:42. He got a quad spasm again at the end.
Leg 1:
Distance8.000Time1:00:53.40Pace7:36.68
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:26.80Pace8:00.69ZoneEasy Miles
Cumilative:Distance4.050Time32:26.80Pace8:00.69
Split 2:Distance2.000Time12:19.50Pace6:09.75ZoneThreshold Miles
Cumilative:Distance6.050Time44:46.30Pace7:24.02
Split 3:Distance1.950Time16:07.10Pace8:15.95ZoneEasy Miles
Cumilative:Distance8.000Time1:00:53.40Pace7:36.68
 
Leg 2:
Distance4.000Time31:46.70Pace7:56.68ZoneEasy Miles
With Matthew, part with William and Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 27, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-27 08:31:23
Workout Totals: Distance12.000Time1:31:09.60Pace7:35.80
12 total. Repeat of yesterday, except both Jacob and I were faster on the tempo run. He got 11:32, and I got 12:05. The good news is I thought I was headed maybe for 12:15. Joseph moved up to 5 miles. William still at 3, but he was able to run 24:02, earlier he was averaging closer to 8:30.
Leg 1:
Distance8.000Time59:43.20Pace7:27.90
Split 1:Distance4.050Time32:12.20Pace7:57.09ZoneEasy Miles
Cumilative:Distance4.050Time32:12.20Pace7:57.09
Split 2:Distance2.000Time12:05.40Pace6:02.70ZoneThreshold Miles
Cumilative:Distance6.050Time44:17.60Pace7:19.27
Split 3:Distance1.950Time15:25.60Pace7:54.67ZoneEasy Miles
Cumilative:Distance8.000Time59:43.20Pace7:27.90
 
Leg 2:
Distance4.000Time31:26.40Pace7:51.60ZoneEasy Miles
With Matthew, part with William.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jan 28, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.002.000.0012.05

Fast Running Friend Workout - 2022-01-28 08:30:26
Workout Totals: Distance12.050Time1:31:10.90Pace7:34.02
12 total. Repeat of yesterday. Did 12:12 on the tempo, Jacob got 11:41. Felt sluggish, somewhat. Starting to get used to the idea of running by feel.
Leg 1:
Distance8.050Time59:57.10Pace7:26.84
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:28.60Pace8:01.14ZoneEasy Miles
Cumilative:Distance4.050Time32:28.60Pace8:01.14
Split 2:Distance2.000Time12:12.10Pace6:06.05ZoneThreshold Miles
Cumilative:Distance6.050Time44:40.70Pace7:23.09
Split 3:Distance2.000Time15:16.40Pace7:38.20ZoneEasy Miles
Cumilative:Distance8.050Time59:57.10Pace7:26.84
 
Leg 2:
Distance4.000Time31:13.80Pace7:48.45ZoneEasy Miles
With Matthew, part with William and Stephen.

Lopsie Sports Sandals Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 29, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.006.000.0016.00

Fast Running Friend Workout - 2022-01-29 09:10:15
Workout Totals: Distance16.000Time2:00:34.30Pace7:32.14
16 total. Did a 6 mile tempo run with Chad. 4 down, 1 up, 1 back down. Ran the first 4 completely by feel. Was surprised to see 24:40, thought it would be maybe 25:20. However, the next mile was the time to pay our dues - uphill and into a headwind. We ran 7:05. Then turned around and did 6:05, but the first quarter was 96 as it was hard to recover from the 180 turn.

I was happy with how it went. Maybe the deadlifts did something for me.

Jacob had a good run as well. He had 22:51 at 4, then 6:40 for the uphill windy mile, then 5:40 coming back down with 35:11 total.

Benjamin struggled today with the spams again, but was able to do 7.5 K in 25:22 + 2.5 K in 8:16.

Joseph did 6, William 3, Stephen and Matthew 5, Mary 1, Bella 0.5, Leigha 200 meters.

Sarah did her usual 6 miles.
Leg 1:
Distance3.870Time31:55.70Pace8:15.01ZoneEasy Miles
Warm-up with Chad and Jacob.
Leg 2:
Distance6.000Time37:50.90Pace6:18.48ZoneThreshold Miles
Tempo with Chad.
Leg 3:
Distance6.130Time50:47.70Pace8:17.18ZoneEasy Miles
Cool-down distance with Chad, part with Jacob, part with Tris.

Lopsie Sports Sandals Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 30, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to our ward and then to the Russian branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 31, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-31 08:30:06
Workout Totals: Distance12.000Time1:31:34.10Pace7:37.84
12 total, Joseph did 6, William 4, Stephen 5, Matthew 4, Sarah 6, Mary 1.5, Bella 0.5, Leigha 200 meters.

Jacob and I did our usual 2 mile tempo without splits, he got 11:47, I got 12:03.
Leg 1:
Distance8.000Time59:55.00Pace7:29.38
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:31.60Pace8:01.88ZoneEasy Miles
Cumilative:Distance4.050Time32:31.60Pace8:01.88
Split 2:Distance2.000Time12:03.20Pace6:01.60ZoneThreshold Miles
Cumilative:Distance6.050Time44:34.80Pace7:22.12
Split 3:Distance1.950Time15:20.20Pace7:51.90ZoneEasy Miles
Cumilative:Distance8.000Time59:55.00Pace7:29.38
 
Leg 2:
Distance4.000Time31:39.10Pace7:54.77ZoneEasy Miles
With William and Matthew, part with Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
280.930.7532.754.61319.04
Amoji 3 Miles: 156.00Lopsie Sports Sandals Miles: 135.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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