Breaking the Wall

January 2024

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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:
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
311.000.0018.003.11332.11
Black Crocs 2023 Miles: 189.00White Slip Resistant Crocs Miles: 129.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Mon, Jan 01, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-01-01 10:46:54
Workout Totals: Distance12.000Time1:35:32.90Pace7:57.74
12 total, easy pace.
Leg 1:
Distance10.000Time1:17:15.20Pace7:43.52ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time9:52.60Pace9:52.60ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time8:25.10Pace8:25.10ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 02, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2024-01-02 09:19:27
Workout Totals: Distance12.000Time1:31:37.90Pace7:38.16
12 total. Did a 1.5 pickup with Jacob down the canyon in 8:51.
Leg 1:
Distance10.000Time1:16:37.40Pace7:39.74
Part with Jacob, part alone.
Split 1:Distance4.180Time33:25.60Pace7:59.81ZoneEasy Miles
Cumilative:Distance4.180Time33:25.60Pace7:59.81
Split 2:Distance1.500Time8:51.00Pace5:54.00ZoneThreshold Miles
Cumilative:Distance5.680Time42:16.60Pace7:26.58
Split 3:Distance4.320Time34:20.80Pace7:57.04ZoneEasy Miles
Cumilative:Distance10.000Time1:16:37.40Pace7:39.74
 
Leg 2:
Distance2.000Time15:00.50Pace7:30.25ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jan 03, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2024-01-03 11:13:55
Workout Totals: Distance12.000Time1:33:07.50Pace7:45.63
12 total. Did a 3 mile tempo down the canyon. Jacob ran 1.5 in 7:39, then paced me for the last 1.5 of my tempo. Matthew ran the first 1.5 in 8:47 with me.
Leg 1:
Distance0.980Time7:51.90Pace8:01.53ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:43.90Pace5:54.63ZoneThreshold Miles
Tempo run.
Leg 3:
Distance6.020Time49:00.90Pace8:08.52ZoneEasy Miles
Distance, part with Jacob.
Leg 4:
Distance2.000Time18:30.80Pace9:15.40ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jan 04, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2024-01-04 10:31:28
Workout Totals: Distance12.000Time1:36:00.80Pace8:00.07
12 total. Ran a mile with Sarah in 9:39. She thought she was to sick to run with a goal. I told her to run with a goal of 11:00 mile. She got 9:39 instead. Did a pickup for 0.5 in 3:00 to catch up to Stephen, did not like how it felt, did another pickup for 1 mile in 5:58. Still did not like it but it was better. What I did like was my mindset of fighting adversity. I did not want to run the pickup at all, and I wanted to stop half way through it, but I did run, did not stop, and reached my goal of sub-6:00.

Stephen ran 2 miles in 13:56. However, this was very uneven. His first mile was 6:30, and then he started stumbling in a way that is similar to what has been happening to Benjamin. But in spite of that he did reach the goal of 14:00.
Leg 1:
Distance10.000Time1:17:59.00Pace7:47.90
Part with Sarah, part with Stephen, part alone.
Split 1:Distance1.000Time9:39.60Pace9:39.60ZoneEasy Miles
Cumilative:Distance1.000Time9:39.60Pace9:39.60
Split 2:Distance0.500Time3:00.70Pace6:01.40ZoneThreshold Miles
Cumilative:Distance1.500Time12:40.30Pace8:26.87
Split 3:Distance4.680Time37:36.00Pace8:02.05ZoneEasy Miles
Cumilative:Distance6.180Time50:16.30Pace8:08.07
Split 4:Distance1.000Time5:58.50Pace5:58.50ZoneThreshold Miles
Cumilative:Distance7.180Time56:14.80Pace7:50.03
Split 5:Distance2.820Time21:44.20Pace7:42.48ZoneEasy Miles
Cumilative:Distance10.000Time1:17:59.00Pace7:47.90
 
Leg 2:
Distance1.000Time9:50.70Pace9:50.70ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time8:11.10Pace8:11.10ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 05, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-01-05 09:41:24
Workout Totals: Distance12.000Time1:40:11.70Pace8:20.98
12 total. Easy pace. We got some snow.
Leg 1:
Distance10.000Time1:21:42.10Pace8:10.21ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time9:40.00Pace9:40.00ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time8:49.60Pace8:49.60ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jan 06, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Fast Running Friend Workout - 2024-01-06 09:07:12
Workout Totals: Distance16.000Time2:23:02.70Pace8:56.42
16 total. Lots of snow, the pace was very slow today. Ran with Benjamin's mission companion Colson Santiago for 6 miles.

Benjamin in Austin did 2x3 15:39, 15:50.
Leg 1:
Distance14.000Time2:05:14.00Pace8:56.71ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance2.000Time17:48.70Pace8:54.35ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jan 07, 2024
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
Add Comment
Mon, Jan 08, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-01-08 08:11:53
Workout Totals: Distance12.000Time1:37:20.20Pace8:06.68
12 total. Easy pace. Snow.
Leg 1:
Distance8.000Time1:06:32.80Pace8:19.10ZoneEasy Miles
With Jacob.
Leg 2:
Distance2.000Time15:53.10Pace7:56.55ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time14:54.30Pace7:27.15ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 09, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-01-09 09:54:07
Workout Totals: Distance10.000Time1:24:04.70Pace8:24.47
12 total. Easy pace. Snow.
Leg 1:
Distance10.000Time1:24:04.70Pace8:24.47ZoneEasy Miles
Part with Jacob, part alone.
Fast Running Friend Workout - 2024-01-09 21:35:43
Workout Totals: Distance2.000Time19:52.30Pace9:56.15
 
Leg 1:
Distance1.000Time9:26.30Pace9:26.30ZoneEasy Miles
With Mary and Bella.
Leg 2:
Distance1.000Time10:26.00Pace10:26.00ZoneEasy Miles
With Leigha.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jan 10, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-01-10 08:11:49
Workout Totals: Distance12.000Time1:40:46.70Pace8:23.89
12 total. Easy pace.
Leg 1:
Distance10.000Time1:23:31.60Pace8:21.16ZoneEasy Miles
Part with Jacob, part alone.
Leg 2:
Distance2.000Time17:15.10Pace8:37.55ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jan 11, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2024-01-11 08:09:10
Workout Totals: Distance13.000Time1:38:58.50Pace7:36.81
12 total. Snow. Easy pace.
Leg 1:
Distance8.000Time1:04:01.30Pace8:00.16ZoneEasy Miles
With Jacob.
Leg 2:
Distance2.000Time15:59.70Pace7:59.85ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time10:19.40Pace5:09.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time8:38.10Pace8:38.10ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 12, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-01-12 08:16:16
Workout Totals: Distance12.000Time1:47:28.50Pace8:57.38
12 total. Another snowy day. Happy I was able to average under 9:00.
Leg 1:
Distance8.000Time1:09:43.80Pace8:42.98ZoneEasy Miles
With Jacob. I think part with Stephen, William, and Matthew.
Leg 2:
Distance2.000Time17:47.00Pace8:53.50ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time10:48.40Pace10:48.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time9:09.30Pace9:09.30ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jan 13, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Fast Running Friend Workout - 2024-01-13 09:32:12
Workout Totals: Distance16.000Time2:14:03.50Pace8:22.72
16 total. Easy pace. Jacob did a pickup on the hill in 43 for 0.155 even though it was still somewhat slippery.
Leg 1:
Distance10.000Time1:19:58.40Pace7:59.84ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance4.000Time34:09.70Pace8:32.42ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time11:02.00Pace11:02.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time8:53.40Pace8:53.40ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jan 14, 2024
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
Add Comment
Mon, Jan 15, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-01-15 08:41:14
Workout Totals: Distance12.000Time1:44:34.60Pace8:42.88
12 total. Easy pace.
Leg 1:
Distance4.000Time33:35.70Pace8:23.93ZoneEasy Miles
I think this was with Stephen and Matthew.
Leg 2:
Distance6.000Time52:37.20Pace8:46.20ZoneEasy Miles
Alone if I remember right.
Leg 3:
Distance1.000Time10:06.90Pace10:06.90ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time8:14.80Pace8:14.80ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 16, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-01-16 08:48:09
Workout Totals: Distance10.000Time1:18:08.10Pace7:48.81
12 total. Easy pace.
Leg 1:
Distance6.000Time47:44.60Pace7:57.43ZoneEasy Miles
I think this was with Matthew, Stephen, and William.
Leg 2:
Distance4.000Time30:23.50Pace7:35.88ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2024-01-16 20:00:21
Workout Totals: Distance2.000Time15:46.60Pace7:53.30
 
Leg 1:
Distance2.000Time15:46.60Pace7:53.30ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jan 17, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-01-17 08:23:31
Workout Totals: Distance12.000Time1:43:38.90Pace8:38.24
12 total. Easy pace. Lots of snow and ice.
Leg 1:
Distance10.000Time1:25:09.30Pace8:30.93ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance1.000Time9:58.70Pace9:58.70ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time8:30.90Pace8:30.90ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jan 18, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-01-18 09:41:58
Workout Totals: Distance12.000Time1:38:09.10Pace8:10.76
12 total. Easy pace. Snow, ice, but somehow managed to average sub 8:00 for 10 miles in the morning.
Leg 1:
Distance10.000Time1:19:55.50Pace7:59.55ZoneEasy Miles
With Jacob. Part with the younger boys.
Leg 2:
Distance1.000Time9:35.30Pace9:35.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:38.30Pace8:38.30ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 19, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2024-01-19 08:17:49
Workout Totals: Distance12.000Time1:37:19.90Pace8:06.66
12 total. It cleared up a bit, there was a good stretch on the trail, did 1.5 pickup with Jacob down the canyon in 8:58.
Leg 1:
Distance10.000Time1:19:17.20Pace7:55.72
With Jacob.
Split 1:Distance4.180Time33:37.00Pace8:02.54ZoneEasy Miles
Cumilative:Distance4.180Time33:37.00Pace8:02.54
Split 2:Distance1.500Time8:58.60Pace5:59.07ZoneThreshold Miles
Cumilative:Distance5.680Time42:35.60Pace7:29.93
Split 3:Distance4.320Time36:41.60Pace8:29.63ZoneEasy Miles
Cumilative:Distance10.000Time1:19:17.20Pace7:55.72
 
Leg 2:
Distance1.000Time9:39.20Pace9:39.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:23.50Pace8:23.50ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jan 20, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.000.0014.00

Fast Running Friend Workout - 2024-01-20 09:27:52
Workout Totals: Distance14.000Time1:51:09.40Pace7:56.39
14 total. Did a 3 mile tempo down the canyon in 18:00.
Leg 1:
Distance0.980Time8:07.20Pace8:17.14ZoneEasy Miles
Leg 2:
Distance3.000Time18:00.40Pace6:00.13ZoneThreshold Miles
Leg 3:
Distance10.020Time1:25:01.80Pace8:29.16ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jan 21, 2024
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
Add Comment
Mon, Jan 22, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-01-22 08:28:27
Workout Totals: Distance12.000Time1:32:48.00Pace7:44.00
12 total. Easy pace.
Leg 1:
Distance10.000Time1:14:55.20Pace7:29.52ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time10:26.10Pace10:26.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time7:26.70Pace7:26.70ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 23, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Fast Running Friend Workout - 2024-01-23 09:01:54
Workout Totals: Distance12.000Time1:32:03.90Pace7:40.32
12 total. Did 2x2 miles. First in 11:58 with Matthew and William. Second alone in 12:11. Struggled today. Another cloudy day with temperatures in the area of 35F. For some reason such days make all of us about 5 seconds per mile slower.

Jacob did 1.5 in 7:39, then waited for us, and ran the last 0.5 with us.
Leg 1:
Distance0.980Time8:26.10Pace8:36.43ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:58.80Pace5:59.40ZoneThreshold Miles
First interval.
Leg 3:
Distance1.500Time12:58.30Pace8:38.87ZoneEasy Miles
Recovery.
Leg 4:
Distance2.000Time12:11.30Pace6:05.65ZoneThreshold Miles
Second interval.
Leg 5:
Distance3.520Time28:16.70Pace8:02.02ZoneEasy Miles
Leg 6:
Distance1.000Time10:54.40Pace10:54.40ZoneEasy Miles
With Leigha.
Leg 7:
Distance1.000Time7:18.30Pace7:18.30ZoneEasy Miles
With Stephen.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jan 24, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2024-01-24 08:23:59
Workout Totals: Distance12.000Time1:36:13.70Pace8:01.14
12 total. Did 1.5 pickup with Jacob in 9:01. Struggled. Again the temperature was around 35F and it was cloudy.
Leg 1:
Distance10.000Time1:18:37.90Pace7:51.79
With Jacob.
Split 1:Distance4.180Time33:55.90Pace8:07.06ZoneEasy Miles
Cumilative:Distance4.180Time33:55.90Pace8:07.06
Split 2:Distance1.500Time9:01.10Pace6:00.73ZoneThreshold Miles
Cumilative:Distance5.680Time42:57.00Pace7:33.70
Split 3:Distance4.320Time35:40.90Pace8:15.58ZoneEasy Miles
Cumilative:Distance10.000Time1:18:37.90Pace7:51.79
 
Leg 2:
Distance2.000Time17:35.80Pace8:47.90ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jan 25, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2024-01-25 08:25:31
Workout Totals: Distance13.000Time1:46:40.30Pace8:12.33
13 total. Cold and wet.
Leg 1:
Distance7.000Time56:36.10Pace8:05.16ZoneEasy Miles
With Jacob.
Leg 2:
Distance4.000Time31:41.10Pace7:55.27ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time10:32.60Pace10:32.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time7:50.50Pace7:50.50ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 26, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2024-01-26 16:35:38
Workout Totals: Distance8.000Time1:04:00.00Pace8:00.00
8 total. Taper for the 5k tomorrow.
Leg 1:
Distance4.000Time31:59.10Pace7:59.77ZoneEasy Miles
With Matthew.
Leg 2:
Distance1.000Time9:10.10Pace9:10.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance3.000Time22:50.80Pace7:36.93ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 27, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.003.1112.11

Fast Running Friend Workout - 2024-01-27 09:35:02
Workout Totals: Distance12.107Time1:34:41.60Pace7:49.28
Salt Lake Track Club Winter Series 5K, 19:13 33rd overall, 2nd in 50-54.

Kids:

Jacob 17:04 10th PR
William 19:36 35th
Matthew 20:02 36th PR
Bella 23:43 19th woman PR
Stephen 23:46 63rd (Bella's pacer)
Mary 25:52 31st woman
Leigha 29:39 44th woman first 5 K
Julia 29:40 45th woman Leigha's pacer
Sarah 34:24 69th woman

I was happy that I was able to run a decent time in spite of struggling in the workouts this week.

Leigha gave us a pleasant surprise breaking 30:00 in her first 5 K. Other kids ran more or less where I expected them to be based on their workouts. Jacob, Matthew, and Bella got PRs.
Leg 1:
Distance1.900Time15:54.10Pace8:22.16ZoneEasy Miles
Warn-up.
Leg 2:
Distance4.707Time34:35.60Pace7:20.96
Race + pacing Sarah.
Split 1:Distance1.000Time5:57.80Pace5:57.80ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:57.80Pace5:57.80
Split 2:Distance1.000Time6:12.00Pace6:12.00ZoneVO2 Max Miles
Cumilative:Distance2.000Time12:09.80Pace6:04.90
Split 3:Distance1.000Time6:26.30Pace6:26.30ZoneVO2 Max Miles
Cumilative:Distance3.000Time18:36.10Pace6:12.03
Split 4:Distance0.107Time0:38.80Pace6:02.62ZoneVO2 Max Miles
Cumilative:Distance3.107Time19:14.90Pace6:11.71
Split 5:Distance1.600Time15:20.70Pace9:35.44ZoneEasy Miles
Cumilative:Distance4.707Time34:35.60Pace7:20.96
 
Leg 3:
Distance0.500Time4:14.50Pace8:29.00ZoneEasy Miles
A bit more distance.
Leg 4:
Distance5.000Time39:57.40Pace7:59.48ZoneEasy Miles
At home with Jacob.

White Slip Resistant Crocs Miles: 12.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 28, 2024
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 29, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-01-29 08:22:08
Workout Totals: Distance12.000Time1:33:42.90Pace7:48.57
12 total. Easy pace. Joseph broke his arm in the MTC while arm-wrestling. We went to see him in the emergency room in the evening.
Leg 1:
Distance10.000Time1:19:22.40Pace7:56.24ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance2.000Time14:20.50Pace7:10.25ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 30, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2024-01-30 09:29:58
Workout Totals: Distance12.000Time1:33:30.10Pace7:47.51
12 total. Did 2x2 down the canyon. On the first one I was able to run 11:45. Matthew and William kicked at the end and I could not keep up with them. William ran 11:42, Matthew 11:44 (PR). Jacob ran 10:10 (I think 5:01, 5:09).

Then Jacob paced me on the second interval. I did not think I would be able to run faster, I was just hoping for sub-12:00, but I toughened up and found 11:42. I was happy about that.

You should always try for a higher goal even if you feel doubtful. Sometimes your doubts are not justified. When you prove your doubts wrong, it is an important victory. This is how your mind and your spirit grow one little step at a time.
Leg 1:
Distance0.980Time8:14.20Pace8:24.29ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:46.40Pace5:53.20ZoneThreshold Miles
First interval with Matthew and William.
Leg 3:
Distance2.500Time22:32.80Pace9:01.12ZoneEasy Miles
Recovery.
Leg 4:
Distance2.000Time11:42.70Pace5:51.35ZoneEasy Miles
Second interval, paced by Jacob.
Leg 5:
Distance2.520Time21:47.80Pace8:38.97ZoneEasy Miles
Distance/cool-down.
Leg 6:
Distance2.000Time17:26.20Pace8:43.10ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 31, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-01-31 08:20:37
Workout Totals: Distance12.000Time1:37:27.10Pace8:07.26
12 total, easy pace.
Leg 1:
Distance10.000Time1:18:58.00Pace7:53.80ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time10:26.70Pace10:26.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:02.40Pace8:02.40ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs 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
311.000.0018.003.11332.11
Black Crocs 2023 Miles: 189.00White Slip Resistant Crocs Miles: 129.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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