Breaking the Wall

January 2023

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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: 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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
296.010.0036.001.16333.17
Madctoc Clogs Miles: 333.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Jan 01, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to the English ward. Did not go to the Russian branch due to bad driving conditions.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jan 02, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2023-01-02 10:10:48
Workout Totals: Distance12.250Time1:48:35.60Pace8:51.89
12 total. Easy runs, usual distances except for Joseph, who did only 4 due to knee pain.
Leg 1:
Distance4.000Time34:08.60Pace8:32.15ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance6.000Time51:54.60Pace8:39.10ZoneEasy Miles
With Jacob.
Leg 3:
Distance0.250Time2:59.40Pace11:57.60ZoneEasy Miles
With Leigha and Bella.
Leg 4:
Distance2.000Time19:33.00Pace9:46.50ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 03, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2023-01-03 09:55:44
Workout Totals: Distance12.250Time1:42:54.00Pace8:24.00
12 total. Easy pace. Joseph did 4, had knee pain. Otherwise, usual distances for the kids.

Benjamin did 2x3+ at about 5:30 pace on a dirt trail in Austin. It was very windy.
Leg 1:
Distance4.000Time34:16.80Pace8:34.20ZoneEasy Miles
With Jacob, Stephen, and Matthew.
Leg 2:
Distance6.000Time48:26.10Pace8:04.35ZoneEasy Miles
With Jacob and William.
Leg 3:
Distance0.250Time2:49.00Pace11:16.00ZoneEasy Miles
With Bella and Leigha.
Leg 4:
Distance2.000Time17:22.10Pace8:41.05ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 04, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.680.006.000.0014.68

Fast Running Friend Workout - 2023-01-04 10:23:38
Workout Totals: Distance14.680Time1:50:20.00Pace7:30.95
14+ total. Did 2x3 down the canyon with Jacob. First one we did together in 17:58. On the second one Jacob ran the last mile at his pace in 5:12 and got 17:01. That was very good for him because he was feeling sluggish on the first interval, but he persevered and did one more, and was rewarded. His mental state was a lot better after a successful second interval.

On the first one we had more snow, by the second interval some of it melted, and because it got warmer we took off some of our clothes. So that helped us go faster.

I was happy with how this workout went since on Saturday I did 18:37,19:05. Amazing how much difference dry feet and clothes make.

Joseph did 4 due to his knee pain, otherwise usual distances, easy pace for the kids.
Leg 1:
Distance2.050Time16:47.10Pace8:11.27ZoneEasy Miles
With Jacob - warm-up.
Leg 2:
Distance3.000Time17:58.00Pace5:59.33ZoneThreshold Miles
First interval.
Leg 3:
Distance3.120Time26:11.00Pace8:23.53ZoneEasy Miles
Recovery.
Leg 4:
Distance3.000Time17:38.50Pace5:52.83ZoneThreshold Miles
Second interval.
Leg 5:
Distance1.260Time11:30.80Pace9:08.25ZoneEasy Miles
Cool-down.
Leg 6:
Distance0.250Time2:35.60Pace10:22.40ZoneEasy Miles
With Leigha and Mary.
Leg 7:
Distance2.000Time17:39.00Pace8:49.50ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 14.68
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 05, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.500.0012.25

Fast Running Friend Workout - 2023-01-05 09:58:56
Workout Totals: Distance12.250Time1:39:26.50Pace8:07.06
12 total. Mostly easy runs. Did a pickup with Matthew up the canyon in 3:20. Some snow on the ground, had to slow down in places.
Leg 1:
Distance4.000Time31:27.10Pace7:51.77
With Matthew.
Split 1:Distance3.500Time28:06.80Pace8:01.94ZoneEasy Miles
Cumilative:Distance3.500Time28:06.80Pace8:01.94
Split 2:Distance0.500Time3:20.30Pace6:40.60ZoneThreshold Miles
Cumilative:Distance4.000Time31:27.10Pace7:51.77
 
Leg 2:
Distance6.000Time47:26.50Pace7:54.42ZoneEasy Miles
Do not remember if I did this alone.
Leg 3:
Distance2.000Time17:52.50Pace8:56.25ZoneEasy Miles
With Mary and Bella.
Leg 4:
Distance0.250Time2:40.40Pace10:41.60ZoneEasy Miles
With Leigha.

Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 06, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-01-06 09:47:05
Workout Totals: Distance12.000Time1:37:34.20Pace8:07.85
12 total. Easy pace. Got very wet. Benjamin I think did his usual 12 with a mile pickup.
Leg 1:
Distance10.000Time1:20:02.20Pace8:00.22ZoneEasy Miles
With Jacob, part with Stephen, William, and Matthew.
Leg 2:
Distance2.000Time17:32.00Pace8:46.00ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jan 07, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.170.006.000.0016.17

Fast Running Friend Workout - 2023-01-07 09:40:56
Workout Totals: Distance16.170Time2:02:01.80Pace7:32.80
16 total. Did 2x3 down the canyon 18:15 pacing Bonnie, then 17:48 alone. Jacob had a problem with his foot, could not even keep up with me and Bonnie, so he ran only 7 miles. Matthew did 3, he was with us at the start, then fell back, but kept some kind of a decent pace. I am guessing he was a bit under 20:00. His assignment was just to stay with us to failure, then jog, but instead he just kept some kind of a tempo pace. Joseph jogged 4 miles, I think - still has a knee problem. William and Stephen did 6, I think.

Benjamin did 20, attempted a fast finish for 3 miles, but had to take a break due to overheating. Maddy did 3 miles if I remember right.
Leg 1:
Distance2.050Time16:38.40Pace8:07.02ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:15.60Pace6:05.20ZoneThreshold Miles
Interval with Bonnie and Jacob.
Leg 3:
Distance3.120Time25:28.70Pace8:09.97ZoneEasy Miles
Recovery.
Leg 4:
Distance3.000Time17:48.40Pace5:56.13ZoneThreshold Miles
Second interval.
Leg 5:
Distance3.000Time25:02.40Pace8:20.80ZoneEasy Miles
Cool-down.
Leg 6:
Distance2.000Time18:48.30Pace9:24.15ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 16.17
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jan 08, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 09, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-01-09 08:10:48
Workout Totals: Distance10.000Time1:16:59.70Pace7:41.97
12 total. Easy pace. Usual distances, except for Stephen, who was only able to do 1 mile.
Leg 1:
Distance8.000Time1:00:59.20Pace7:37.40ZoneEasy Miles
With Jacob and Bonnie.
Leg 2:
Distance2.000Time16:00.50Pace8:00.25ZoneEasy Miles
Part with William, Stephen, and Matthew, part alone.
Fast Running Friend Workout - 2023-01-09 21:40:02
Workout Totals: Distance2.000Time17:04.80Pace8:32.40
 
Leg 1:
Distance2.000Time17:04.80Pace8:32.40ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 10, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2023-01-10 15:44:12
Workout Totals: Distance12.000Time1:36:13.00Pace8:01.08
12 total. Did a mile pickup with Bonnie in 5:47. Jacob did it in 5:15. Benjamin did 3+2 at about 5:30 pace on dirt. He has been struggling to complete his workouts due to heat and humidity.

Joseph is back to 8, Jacob did 8 as well. Stephen could only run 1 mile, I believe, due to an injured ankle - playing injury. For some reason he is prone to foot injuries.
Leg 1:
Distance8.000Time1:03:23.00Pace7:55.38
With Jacob and Bonnie.
Split 1:Distance4.230Time35:18.80Pace8:20.90ZoneEasy Miles
Cumilative:Distance4.230Time35:18.80Pace8:20.90
Split 2:Distance1.000Time5:47.70Pace5:47.70ZoneVO2 Max Miles
Cumilative:Distance5.230Time41:06.50Pace7:51.61
Split 3:Distance2.770Time22:16.50Pace8:02.49ZoneEasy Miles
Cumilative:Distance8.000Time1:03:23.00Pace7:55.38
 
Leg 2:
Distance2.000Time15:58.70Pace7:59.35ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time16:51.30Pace8:25.65ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jan 11, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.002.000.0012.25

Fast Running Friend Workout - 2023-01-11 16:13:50
Workout Totals: Distance12.250Time1:40:42.80Pace8:13.29
12 total. Paced Matthew in 2 mile tempo down the canyon in 12:03 (5:52,6:11). Bonnie ran a PR of 11:35. William got 11:42. Jacob ran 10:41. Benjamin did a workout with Noah 2x1 mile in 5:15, then 0.5 in 2:30, and 0.25 in 69.
Leg 1:
Distance2.050Time18:09.60Pace8:51.51ZoneEasy Miles
With Bonnie, Jacob, William, and Matthew.
Leg 2:
Distance2.000Time12:03.00Pace6:01.50ZoneThreshold Miles
Paced Matthew.
Leg 3:
Distance5.950Time50:48.60Pace8:32.37ZoneEasy Miles
Part with Bonnie and Jacob, part alone.
Leg 4:
Distance0.250Time2:41.20Pace10:44.80ZoneEasy Miles
With Leigha.
Leg 5:
Distance2.000Time17:00.40Pace8:30.20ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jan 12, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2023-01-12 10:14:23
Workout Totals: Distance12.000Time1:34:14.20Pace7:51.18
12 total. Did a mile pickup down the canyon in 6:00. Usual distances for everybody except Stephen. I think he did only 2.
Leg 1:
Distance4.000Time31:57.60Pace7:59.40ZoneEasy Miles
With Matthew, William, and Joseph. I think Stephen ran part of it with us.
Leg 2:
Distance6.000Time44:59.80Pace7:29.97
Part with William, part alone.
Split 1:Distance3.050Time24:19.00Pace7:58.36ZoneEasy Miles
Cumilative:Distance3.050Time24:19.00Pace7:58.36
Split 2:Distance1.000Time6:00.00Pace6:00.00ZoneThreshold Miles
Cumilative:Distance4.050Time30:19.00Pace7:29.14
Split 3:Distance1.950Time14:40.80Pace7:31.69ZoneEasy Miles
Cumilative:Distance6.000Time44:59.80Pace7:29.97
 
Leg 3:
Distance1.000Time9:26.90Pace9:26.90ZoneEasy Miles
With Mary and Bella.
Leg 4:
Distance1.000Time7:49.90Pace7:49.90ZoneEasy Miles
Alone.

Madctoc Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 13, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-01-13 09:36:38
Workout Totals: Distance12.000Time1:37:54.60Pace8:09.55
12 total. Easy pace, usual distances for most people. Stephen I think still ran only 2.
Leg 1:
Distance4.000Time31:16.80Pace7:49.20
With Matthew, part with Stephen.
Split 1:Distance3.500Time27:56.30Pace7:58.94ZoneEasy Miles
Cumilative:Distance3.500Time27:56.30Pace7:58.94
Split 2:Distance0.500Time3:20.50Pace6:41.00ZoneEasy Miles
Cumilative:Distance4.000Time31:16.80Pace7:49.20
 
Leg 2:
Distance6.000Time46:40.40Pace7:46.73ZoneEasy Miles
Do not remember if I had anybody with me.
Leg 3:
Distance2.000Time19:57.40Pace9:58.70ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jan 14, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.003.000.0016.00

Fast Running Friend Workout - 2023-01-14 15:54:27
Workout Totals: Distance16.000Time2:02:15.80Pace7:38.49
16 total. Did 2x3 down the canyon 17:57, 17:49. First one pacing Bonnie, second with Jacob - he paced me.

Jacob I think ran 16:52 on the first one, and Joseph 17:27 if I remember right.

Do not remember what Benjamin and William did.
Leg 1:
Distance1.940Time15:55.20Pace8:12.37ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:57.70Pace5:59.23ZoneEasy Miles
First interval.
Leg 3:
Distance3.330Time28:23.90Pace8:31.68ZoneEasy Miles
Recovery.
Leg 4:
Distance3.000Time17:49.60Pace5:56.53ZoneThreshold Miles
Second interval.
Leg 5:
Distance2.730Time23:23.30Pace8:34.03ZoneEasy Miles
Cool-down.
Leg 6:
Distance2.000Time18:46.10Pace9:23.05ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jan 15, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jan 16, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2023-01-16 10:58:05
Workout Totals: Distance12.250Time1:46:20.20Pace8:40.83
12 total. Easy runs, I think usual distances for everybody. Benjamin and Maddy are visiting - Benjamin has a work meeting.
Leg 1:
Distance4.000Time31:57.70Pace7:59.43ZoneEasy Miles
Do not remember who this was with.
Leg 2:
Distance6.000Time50:54.80Pace8:29.13ZoneEasy Miles
With Benjamin, I think part with William.
Leg 3:
Distance0.250Time3:04.40Pace12:17.60ZoneEasy Miles
With Leigha.
Leg 4:
Distance2.000Time20:23.30Pace10:11.65ZoneEasy Miles
With Benjamin, Maddy, Mary, and Bella.

Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 17, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2023-01-17 10:29:26
Workout Totals: Distance12.000Time1:36:22.20Pace8:01.85
12 total. Did a mile pickup with William in 5:59, and 0.5 uphill pickup with Matthew in 3:16. Benjamin did 9.
Leg 1:
Distance4.000Time31:23.60Pace7:50.90
With Matthew, part with Stephen.
Split 1:Distance3.500Time28:06.70Pace8:01.91ZoneEasy Miles
Cumilative:Distance3.500Time28:06.70Pace8:01.91
Split 2:Distance0.500Time3:16.90Pace6:33.80ZoneThreshold Miles
Cumilative:Distance4.000Time31:23.60Pace7:50.90
 
Leg 2:
Distance6.000Time47:18.50Pace7:53.08
With William.
Split 1:Distance3.050Time25:15.90Pace8:17.02ZoneEasy Miles
Cumilative:Distance3.050Time25:15.90Pace8:17.02
Split 2:Distance1.000Time5:59.20Pace5:59.20ZoneThreshold Miles
Cumilative:Distance4.050Time31:15.10Pace7:42.99
Split 3:Distance1.950Time16:03.40Pace8:14.05ZoneEasy Miles
Cumilative:Distance6.000Time47:18.50Pace7:53.08
 
Leg 3:
Distance2.000Time17:40.10Pace8:50.05ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jan 18, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2023-01-18 17:06:27
Workout Totals: Distance12.000Time1:35:53.60Pace7:59.47
12 total. It cleared out some, so we were able to do a tempo run. I paced Matthew to 12:05. First mile had more snow. His splits were 6:04, 6:01. Bonnie ran 12:10. William ran ahead and got 12:00. Jacob caught us in a rabbit chase and got 11:03. His hips were not letting him go faster. Do not remember what Joseph or Stephen did. Benjamin did 9 easy miles.
Leg 1:
Distance1.940Time17:06.70Pace8:49.23ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:05.70Pace6:02.85ZoneThreshold Miles
Tempo run.
Leg 3:
Distance6.060Time49:14.10Pace8:07.48ZoneEasy Miles
Distance with Jacob, part with other kids.
Leg 4:
Distance2.000Time17:27.10Pace8:43.55ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jan 19, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.002.000.0012.12

Fast Running Friend Workout - 2023-01-19 06:20:24
Workout Totals: Distance12.120Time1:36:00.10Pace7:55.26
12 total. Did 10 early in the morning with Benjamin. We did a 2 mile pickup. He did it in 9:55, I got 12:06. Had a hard time getting going in the cold. Easy runs, usual distances, for the kids.
Leg 1:
Distance10.120Time1:19:06.90Pace7:49.06
With Benjamin.
Split 1:Distance5.600Time45:56.40Pace8:12.21ZoneEasy Miles
Cumilative:Distance5.600Time45:56.40Pace8:12.21
Split 2:Distance2.000Time12:06.00Pace6:03.00ZoneThreshold Miles
Cumilative:Distance7.600Time58:02.40Pace7:38.21
Split 3:Distance2.520Time21:04.50Pace8:21.79ZoneEasy Miles
Cumilative:Distance10.120Time1:19:06.90Pace7:49.06
 
Leg 2:
Distance2.000Time16:53.20Pace8:26.60ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 20, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.370.000.000.0012.37

Fast Running Friend Workout - 2023-01-20 07:33:33
Workout Totals: Distance12.370Time1:41:50.50Pace8:13.98
12 total. Ran early in the morning with Benjamin. There was a lot of wind, some snow, and we were just not super motivated to push the pace. Usual distances, easy pace, for the rest of the kids.
Leg 1:
Distance10.120Time1:21:42.60Pace8:04.45ZoneEasy Miles
With Benjamin.
Leg 2:
Distance2.000Time17:32.00Pace8:46.00ZoneEasy Miles
With Mary and Bella.
Leg 3:
Distance0.250Time2:35.90Pace10:23.60ZoneEasy Miles
With Leigha.

Madctoc Clogs Miles: 12.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jan 21, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.320.006.000.0016.32

Fast Running Friend Workout - 2023-01-21 10:03:24
Workout Totals: Distance16.320Time2:06:07.00Pace7:43.66
16 total. Did 2x3 down the canyon. We had some snow and some headwind, so the times were slower. On the first one Jacob and I paced Bonnie and ran 18:58. Joseph picked it up with 1.3 to go and ran 18:27. William also picked up around the same spot and ran 18:46. Matthew ran the first 2 miles with us in 12:38. Stephen ran the first mile with us in 6:22.

On the second interval Jacob was the only one with me. He ran the first mile with me, then sped up, but then something went wrong and I caught him with 0.6 to go. He stay with me but it required a lot of effort. I am thinking he was having a fuel shortage which brought on a panic attack. We got 18:24.

Benjamin did 20 with 3 miles in 16:33, but the first one was 5:01, then he ran 5:26 pace for 0.5, and then the last 1.5 was 8:49, barely sub-6:00 pace. He complained of the muscle tightness, apparently it was not fuel.

Joseph did 10, Jacob 12, Bonnie 9, William 7, Stephen 7, Matthew 7.
Leg 1:
Distance2.000Time18:14.50Pace9:07.25ZoneEasy Miles
With Bella and Bonnie on the big girl course.
Leg 2:
Distance1.940Time16:13.40Pace8:21.75ZoneEasy Miles
Warm-up.
Leg 3:
Distance3.000Time18:58.20Pace6:19.40ZoneThreshold Miles
First interval.
Leg 4:
Distance3.120Time25:42.20Pace8:14.29ZoneEasy Miles
Recovery.
Leg 5:
Distance3.000Time18:24.50Pace6:08.17ZoneThreshold Miles
Second interval.
Leg 6:
Distance1.260Time11:09.20Pace8:51.11ZoneEasy Miles
Cool-down.
Leg 7:
Distance2.000Time17:25.00Pace8:42.50ZoneEasy Miles
With Mary.

Madctoc Clogs Miles: 16.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 22, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 23, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-01-23 08:25:22
Workout Totals: Distance12.000Time1:41:14.60Pace8:26.22
12 total. Lots of snow, slow pace. Easy runs, usual distances. Benjamin did a mile pickup if I remember right.
Leg 1:
Distance10.000Time1:23:09.40Pace8:18.94ZoneEasy Miles
Do not remember who this was with.
Leg 2:
Distance2.000Time18:05.20Pace9:02.60ZoneEasy Miles
With Bella, part with Mary, Stephen, and Matthew.

Madctoc Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 24, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-01-24 16:20:53
Workout Totals: Distance12.000Time1:36:43.50Pace8:03.62
12 total. Easy runs, usual distances. Bonnie and I did a mile pickup down the canyon in 5:45. It was partially covered with snow, but there was enough dry spots to get going at a decent pace.
Leg 1:
Distance8.000Time1:03:22.70Pace7:55.34
With Bonnie, part with Joseph.
Split 1:Distance4.730Time38:31.20Pace8:08.63ZoneEasy Miles
Cumilative:Distance4.730Time38:31.20Pace8:08.63
Split 2:Distance1.000Time5:45.50Pace5:45.50ZoneEasy Miles
Cumilative:Distance5.730Time44:16.70Pace7:43.65
Split 3:Distance2.270Time19:06.00Pace8:24.85ZoneEasy Miles
Cumilative:Distance8.000Time1:03:22.70Pace7:55.34
 
Leg 2:
Distance2.000Time15:59.40Pace7:59.70ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time17:21.40Pace8:40.70ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 25, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2023-01-25 16:51:14
Workout Totals: Distance12.000Time1:42:09.40Pace8:30.78
12 total. Lots of snow. Very slow pace. Did an uphill pickup in 53.4. Jacob got 43, Bonnie got 45. Benjamin did a progression 6 mile run with Noah averaging 6:01 pace, 12 total.
Leg 1:
Distance2.000Time18:23.80Pace9:11.90ZoneEasy Miles
With Jacob, Mary and Bella.
Leg 2:
Distance8.000Time1:08:21.70Pace8:32.71
With Bonnie and Jacob, part with Stephen and Matthew.
Split 1:Distance7.845Time1:07:28.30Pace8:36.04ZoneEasy Miles
Cumilative:Distance7.845Time1:07:28.30Pace8:36.04
Split 2:Distance0.155Time0:53.40Pace5:44.52ZoneVO2 Max Miles
Cumilative:Distance8.000Time1:08:21.70Pace8:32.71
 
Leg 3:
Distance2.000Time15:23.90Pace7:41.95ZoneEasy Miles
Alone.

Madctoc Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 26, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-01-26 10:08:52
Workout Totals: Distance12.000Time1:40:04.50Pace8:20.38
12 total. Easy pace. Usual distances.
Leg 1:
Distance4.000Time32:54.70Pace8:13.68ZoneEasy Miles
With Matthew and Stephen.
Leg 2:
Distance6.000Time50:17.50Pace8:22.92ZoneEasy Miles
With William.
Leg 3:
Distance2.000Time16:52.30Pace8:26.15ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jan 27, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2023-01-27 15:34:20
Workout Totals: Distance12.250Time1:39:16.90Pace8:06.28
12 total. Easy pace. Usual distances.
Leg 1:
Distance10.000Time1:19:49.00Pace7:58.90ZoneEasy Miles
With Jacob.
Leg 2:
Distance0.250Time2:41.90Pace10:47.60ZoneEasy Miles
With Leiha.
Leg 3:
Distance2.000Time16:46.00Pace8:23.00ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 28, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.006.000.0016.00

Fast Running Friend Workout - 2023-01-28 14:57:16
Workout Totals: Distance16.000Time2:02:31.20Pace7:39.45
16 total. Did 2x3 down the canyon. First one pacing Bonnie in 18:54, second in 17:58. There was some headwind. I was happy that I was able to break 18:00 with the headwind in the second interval.

Benjamin did only 10 as a precaution because Maddy was sick so as not to be overstrained in case of exposure.

Joseph had muscle soreness, did only 7 at an easy pace. Stephen and Matthew did 7, William 10. Matthew ran the first 2 miles of our first interval in 12:39.

Jacob paced William in 18:44 in the first one, then ran 17:26 in the second one. He started out in 5:30, then he was out of fuel I think, and did 5:55, 6:01.

Mary and Bella did 2, Leigha 0.25.
Leg 1:
Distance2.050Time16:47.70Pace8:11.56ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:54.90Pace6:18.30ZoneThreshold Miles
First interval.
Leg 3:
Distance3.120Time26:33.70Pace8:30.80ZoneEasy Miles
Recovery.
Leg 4:
Distance3.000Time17:58.60Pace5:59.53ZoneThreshold Miles
Second interval.
Leg 5:
Distance2.830Time24:18.70Pace8:35.44ZoneEasy Miles
Cool-down/distance.
Leg 6:
Distance2.000Time17:57.60Pace8:58.80ZoneEasy Miles
With Mary and Bella - big girl course.

Madctoc Clogs Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 29, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Usual Sunday routine - our ward, then the Russian branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 30, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-01-30 13:08:53
Workout Totals: Distance12.000Time1:38:29.10Pace8:12.43
12 total. Lots of snow. Easy pace, usual distances except for Joseph who ran only 4 due to a sore throat.
Leg 1:
Distance4.000Time32:00.30Pace8:00.07ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance6.000Time47:58.80Pace7:59.80ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time18:30.00Pace9:15.00ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 31, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-01-31 16:38:01
Workout Totals: Distance12.000Time1:39:22.30Pace8:16.86
12 total. Easy pace, more or less usual distances. Joseph did only 4 due to a sore throat.
Leg 1:
Distance2.000Time17:47.60Pace8:53.80ZoneEasy Miles
With Mary, Bella, and Matthew.
Leg 2:
Distance2.000Time15:49.50Pace7:54.75ZoneEasy Miles
With Stephen and Matthew.
Leg 3:
Distance8.000Time1:05:45.20Pace8:13.15ZoneEasy Miles
Part with Joseph, part alone.

Madctoc Clogs 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
296.010.0036.001.16333.17
Madctoc Clogs Miles: 333.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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