Breaking the Wall

SLC Track Club 10 K

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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:
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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
265.110.0040.712.24308.06
Red Crocs Miles: 119.75Brown Crocs 1 Miles: 188.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Feb 01, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.005.000.0015.20

Fast Running Friend Workout - 2018-02-01 08:16:18
Workout Totals: Distance15.195Time1:50:58.40Pace7:18.20
Did 3 in the morning with Jenny, William, Joseph, and Jacob - the boys ran ahead a bit. In the afternoon did 8x0.625 in the canyon, first 4 up, last 4 down. The recovery was 0.125 jog. There was extra rest between the 5th and the 6th interval due to a VPB. Then I ran 2.04 with Jenny, Stephen, our neighbor Bonnie, Joseph, and Jacob. Joseph and Jacob ran ahead in the second half. Then we had the same company replacing Stephen with Sarah and Matthew for 1 more mile. Joseph, Jacob, and I paced Matthew to a 7:55.0 mile on the little boy course (out and back). We had a hard time recently getting him focused, but the boys thought of a new trick which worked wonders today - they encouraged Matthew to play the Corvette game - he pretended he was a Corvette, and we made the appropriate engine noises. Afterwards we showed him a video of a Corvette speed run getting up to 200 mph.
Leg 1:Distance3.000Time23:37.00Pace7:52.33
With William, Jenny, Joseph, and Jacob.
Leg 2:Distance1.640Time12:11.70Pace7:26.16
Warm-up.
Leg 3:Distance5.875Time38:24.00Pace6:32.17
Workout - 8x0.625
Split 1:Distance0.625Time3:42.70Pace5:56.32
Cumilative:Distance0.625Time3:42.70Pace5:56.32
Split 2:Distance0.125Time1:15.70Pace10:05.60
Cumilative:Distance0.750Time4:58.40Pace6:37.87
Split 3:Distance0.625Time3:42.80Pace5:56.48
Cumilative:Distance1.375Time8:41.20Pace6:19.05
Split 4:Distance0.125Time1:25.40Pace11:23.20
Cumilative:Distance1.500Time10:06.60Pace6:44.40
Split 5:Distance0.625Time3:43.70Pace5:57.92
Cumilative:Distance2.125Time13:50.30Pace6:30.73
Split 6:Distance0.125Time1:27.50Pace11:40.00
Cumilative:Distance2.250Time15:17.80Pace6:47.91
Split 7:Distance0.625Time3:44.50Pace5:59.20
Cumilative:Distance2.875Time19:02.30Pace6:37.32
Split 8:Distance0.125Time1:30.80Pace12:06.40
Cumilative:Distance3.000Time20:33.10Pace6:51.03
Split 9:Distance0.625Time3:29.80Pace5:35.68
Cumilative:Distance3.625Time24:02.90Pace6:38.04
Split 10:Distance0.125Time1:12.70Pace9:41.60
Cumilative:Distance3.750Time25:15.60Pace6:44.16
Split 11:Distance0.625Time3:27.60Pace5:32.16
Cumilative:Distance4.375Time28:43.20Pace6:33.87
Split 12:Distance0.125Time1:19.60Pace10:36.80
Cumilative:Distance4.500Time30:02.80Pace6:40.62
Split 13:Distance0.625Time3:27.80Pace5:32.48
Cumilative:Distance5.125Time33:30.60Pace6:32.31
Split 14:Distance0.125Time1:23.60Pace11:08.80
Cumilative:Distance5.250Time34:54.20Pace6:38.90
Split 15:Distance0.625Time3:29.80Pace5:35.68
Cumilative:Distance5.875Time38:24.00Pace6:32.17
 
Leg 4:Distance1.640Time12:38.60Pace7:42.56
Cool-down.
Leg 5:Distance2.040Time16:12.10Pace7:56.52
With Stephen, Bonnie, Jenny, Joseph, and Jacob.
Leg 6:Distance1.000Time7:55.00Pace7:55.00
With Matthew, Joseph, and Jacob. Bonnie, Sarah and Jenny ran a bit slower in 8:28.

Red Crocs Miles: 15.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Feb 02, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.000.009.90

Fast Running Friend Workout - 2018-02-02 08:28:21
Workout Totals: Distance9.900Time1:21:24.40Pace8:13.37
Easy day. Ran with the kids. More or less usual distances for everybody. Total of 9.9. Did errands on foot.
Leg 1:Distance3.000Time23:56.00Pace7:58.67
With Jenny. William, Joseph, and Jacob ran ahead.
Leg 2:Distance3.300Time26:47.60Pace8:07.15
With Joseph and Jacob from the car shop.
Leg 3:Distance1.000Time8:25.30Pace8:25.30
With Sarah, Jenny, and Matthew.
Leg 4:Distance2.600Time22:15.50Pace8:33.65
With Jenny and Stephen to the bank and back.

Red Crocs Miles: 9.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Feb 03, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.080.004.000.0018.08

Fast Running Friend Workout - 2018-02-03 09:18:42
Workout Totals: Distance18.080Time2:16:18.50Pace7:32.35
Total of 18 today, 17 in the morning, and 1 more at night. Ran with all of the kids except Julia - she ran alone. Jenny did 9 (8+1), Joseph and Jacob 8, William 6 (5+1), Stephen 4(3+1), Julia 5, Matthew 1, Mary 0.25, Sarah 7 (6+1).

I did 2x2 down the canyon in the middle of the long run. First one from 4 to 6 (11:28), second from 12.5 to 14.5 (11:20). William ran the first 700 meters or so of the second one with me.
Leg 1:Distance8.540Time1:03:35.10Pace7:26.73
Most of it with Joseph, Jacob, and Jenny - I ran the tempo alone and then some extra distance.
Split 1:Distance4.020Time32:13.20Pace8:00.90
Cumilative:Distance4.020Time32:13.20Pace8:00.90
Split 2:Distance2.000Time11:28.60Pace5:44.30
Cumilative:Distance6.020Time43:41.80Pace7:15.51
Split 3:Distance2.520Time19:53.30Pace7:53.53
Cumilative:Distance8.540Time1:03:35.10Pace7:26.73
 
Leg 2:Distance3.000Time25:35.50Pace8:31.83
With Stephen.
Leg 3:Distance1.020Time8:23.80Pace8:13.92
Warm-up with William.
Leg 4:Distance4.520Time30:16.10Pace6:41.79
Tempo run, part with William, then extra distance afterwards - most with William.
Split 1:Distance2.000Time11:20.90Pace5:40.45
Cumilative:Distance2.000Time11:20.90Pace5:40.45
Split 2:Distance2.520Time18:55.20Pace7:30.48
Cumilative:Distance4.520Time30:16.10Pace6:41.79
 
Leg 5:Distance1.000Time8:28.00Pace8:28.00
With Matthew, Sarah, Jenny, William, and Stephen.

Red Crocs Miles: 18.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Feb 04, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Feb 05, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.560.000.250.5010.31

Fast Running Friend Workout - 2018-02-05 08:32:16
Workout Totals: Distance10.305Time1:23:18.00Pace8:05.01
Ran with Jenny and the younger kids, did 4x200 with 100 recovery on the track with Joseph pulling me on 1 and 3, and Jacob on 2 and 4. Ended up with 32.9, 34.3, 33.1, 34.6. Then Jacob, Joseph, and I paced our neighbor Bonnie and Stephen in a 400 time trial. Stephen ran 86.9 (42-44), Bonnie 88.7 (42 - 46).
Leg 1:Distance3.000Time23:24.50Pace7:48.17
With Jenny, Jacob, and William. Joseph ran ahead.
Leg 2:Distance3.000Time23:42.60Pace7:54.20
With Jenny.
Leg 3:Distance1.000Time8:53.30Pace8:53.30
With Sarah and Matthew.
Leg 4:Distance1.000Time8:41.20Pace8:41.20
With Joseph, Jacob, Bonnie, and Stephen to the track.
Leg 5:Distance0.682Time4:42.60Pace6:54.37
4x200 with 100 recovery workout on the track.
Split 1:Distance0.124Time0:32.90Pace4:25.32
Cumilative:Distance0.124Time0:32.90Pace4:25.32
Split 2:Distance0.062Time0:41.00Pace11:01.29
Cumilative:Distance0.186Time1:13.90Pace6:37.31
Split 3:Distance0.124Time0:34.30Pace4:36.61
Cumilative:Distance0.310Time1:48.20Pace5:49.03
Split 4:Distance0.062Time0:51.60Pace13:52.26
Cumilative:Distance0.372Time2:39.80Pace7:09.57
Split 5:Distance0.124Time0:33.10Pace4:26.94
Cumilative:Distance0.496Time3:12.90Pace6:28.91
Split 6:Distance0.062Time0:55.10Pace14:48.71
Cumilative:Distance0.558Time4:08.00Pace7:24.44
Split 7:Distance0.124Time0:34.60Pace4:39.03
Cumilative:Distance0.682Time4:42.60Pace6:54.37
 
Leg 6:Distance0.375Time3:55.50Pace10:28.00
Recovery jog with Jacob.
Leg 7:Distance0.248Time1:28.70Pace5:57.66
Pacing Stephen and Bonnie over 400 with the help of Joseph and Jacob.
Split 1:Distance0.248Time1:26.90Pace5:50.40
Cumilative:Distance0.248Time1:26.90Pace5:50.40
Stephen.
Split 2:Distance0.000Time0:01.80Pace0:00.00
Cumilative:Distance0.248Time1:28.70Pace5:57.66
Bonnie.
 
Leg 8:Distance1.000Time8:29.60Pace8:29.60
Back to the house with the gang.

Red Crocs Miles: 10.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Feb 06, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.790.005.000.0012.79

Fast Running Friend Workout - 2018-02-06 08:44:37
Workout Totals: Distance12.790Time1:37:02.80Pace7:35.26
Ran 3 with Jenny and William in the morning. Did 8x0.625 with 0.125 (although had to go to the bathroom twice extending the recovery) in the canyon alternating up and down - ups were a little under 3:45, downs a little under 3:30. Joseph did 1,2,5,6 with me, Jacob 3,4,7,8. Usual distanced for everybody.
Leg 1:Distance3.000Time23:39.00Pace7:53.00
With William and Jenny.
Leg 2:Distance1.000Time8:12.60Pace8:12.60
Warm-up with Joseph and Jacob.
Leg 3:Distance6.200Time43:11.40Pace6:57.97
Workout.
Split 1:Distance0.625Time3:27.40Pace5:31.84
Cumilative:Distance0.625Time3:27.40Pace5:31.84
Split 2:Distance0.125Time1:31.50Pace12:12.00
Cumilative:Distance0.750Time4:58.90Pace6:38.53
Split 3:Distance0.625Time3:43.90Pace5:58.24
Cumilative:Distance1.375Time8:42.80Pace6:20.22
Split 4:Distance0.125Time1:41.90Pace13:35.20
Cumilative:Distance1.500Time10:24.70Pace6:56.47
Split 5:Distance0.625Time3:28.80Pace5:34.08
Cumilative:Distance2.125Time13:53.50Pace6:32.24
Split 6:Distance0.125Time1:25.10Pace11:20.80
Cumilative:Distance2.250Time15:18.60Pace6:48.27
Split 7:Distance0.625Time3:42.70Pace5:56.32
Cumilative:Distance2.875Time19:01.30Pace6:36.97
Split 8:Distance0.125Time1:41.80Pace13:34.40
Cumilative:Distance3.000Time20:43.10Pace6:54.37
Split 9:Distance0.625Time3:29.70Pace5:35.52
Cumilative:Distance3.625Time24:12.80Pace6:40.77
Split 10:Distance0.125Time1:46.60Pace14:12.80
Cumilative:Distance3.750Time25:59.40Pace6:55.84
Split 11:Distance0.625Time3:43.00Pace5:56.80
Cumilative:Distance4.375Time29:42.40Pace6:47.41
Split 12:Distance0.450Time4:35.00Pace10:11.11
Cumilative:Distance4.825Time34:17.40Pace7:06.40
Split 13:Distance0.625Time3:28.60Pace5:33.76
Cumilative:Distance5.450Time37:46.00Pace6:55.78
Split 14:Distance0.125Time1:43.60Pace13:48.80
Cumilative:Distance5.575Time39:29.60Pace7:05.04
Split 15:Distance0.625Time3:41.80Pace5:54.88
Cumilative:Distance6.200Time43:11.40Pace6:57.97
 
Leg 4:Distance0.550Time4:51.20Pace8:49.45
Cool-down with Jacob.
Leg 5:Distance2.040Time17:08.60Pace8:24.22
With Stephen.

Red Crocs Miles: 12.79
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Feb 07, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.840.000.250.0012.09

Fast Running Friend Workout - 2018-02-07 08:47:13
Workout Totals: Distance12.090Time1:37:32.20Pace8:04.05
Easy runs with the kids for the most part today. Took Julia to the track and she ran 3 laps + the 9.34 meter tax at a cruising pace (about 6:45), then kicked in 86.2 finishing the mile in 6:34.7. I think she is now at the point where she is back to her PR level (6:18) and could probably take it down.

Total of 12 miles.
Leg 1:Distance3.000Time23:49.40Pace7:56.47
With William, Jenny, and Jacob. Joseph started with us, but ran ahead.
Leg 2:Distance1.050Time8:43.90Pace8:18.95
Warm-up to the track with Julia.
Leg 3:Distance1.000Time6:34.70Pace6:34.70
Julia's mile with a kick.
Split 1:Distance0.752Time5:08.50Pace6:50.24
Cumilative:Distance0.752Time5:08.50Pace6:50.24
Split 2:Distance0.248Time1:26.20Pace5:47.58
Cumilative:Distance1.000Time6:34.70Pace6:34.70
 
Leg 4:Distance1.000Time8:41.40Pace8:41.40
Cool-down with Julia back to the house.
Leg 5:Distance2.040Time17:13.90Pace8:26.81
With Stephen.
Leg 6:Distance1.000Time8:51.30Pace8:51.30
With Sarah and Matthew.
Leg 7:Distance3.000Time23:37.60Pace7:52.53
With Jenny, Joseph, and Jacob.

Red Crocs Miles: 12.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Feb 08, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.001.250.0013.29

Fast Running Friend Workout - 2018-02-08 09:05:13
Workout Totals: Distance13.290Time1:44:43.50Pace7:52.80
Easy run, ran with the kids, total of 13 miles spread through the day, did a pickup for 1.25 miles in 6:50. Jenny ran the first quarter with me in 84.
Leg 1:Distance4.000Time30:39.40Pace7:39.85
With Jenny, William, Joseph, and Jacob.
Leg 2:Distance2.040Time17:11.50Pace8:25.64
With Stephen.
Leg 3:Distance1.000Time8:53.30Pace8:53.30
With Sarah and Matthew.
Leg 4:Distance6.250Time47:59.30Pace7:40.69
Most of this was with Jenny.
Split 1:Distance3.050Time24:44.50Pace8:06.72
Cumilative:Distance3.050Time24:44.50Pace8:06.72
Split 2:Distance1.250Time6:50.60Pace5:28.48
Cumilative:Distance4.300Time31:35.10Pace7:20.72
Split 3:Distance1.950Time16:24.20Pace8:24.72
Cumilative:Distance6.250Time47:59.30Pace7:40.69
 

Red Crocs Miles: 13.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Feb 09, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.040.000.000.009.04

Fast Running Friend Workout - 2018-02-09 08:36:59
Workout Totals: Distance9.040Time1:13:29.70Pace8:07.80
Easy day, ran with the kids, total of 9 - a bit of a break before the 10 K tomorrow.
Leg 1:Distance3.000Time23:46.90Pace7:55.63
With Jenny.
Leg 2:Distance2.040Time17:30.10Pace8:34.75
With Stephen.
Leg 3:Distance1.000Time8:18.60Pace8:18.60
With Sarah and Matthew.
Leg 4:Distance3.000Time23:54.10Pace7:58.03
With Jenny.

Red Crocs Miles: 9.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Feb 10, 2018
Race: SLC Track Club 10 K (6.214 Miles) 00:36:43, Place overall: 14, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.850.006.210.0019.06

Fast Running Friend Workout - 2018-02-10 09:14:23
Workout Totals: Distance19.060Time2:22:10.50Pace7:27.56
SLC Track Club 10 K, 36:43, 14th overall, 4th master. First half 18:09, second half 18:34.

Riley won with 30:59 (course record), Teren was 2nd with 32:46 (master's course record), Nate Hornok 33:03. Mel Suate was the second master with 34:52, then Matt Wolpert 34:53.

I had nice pack to run with for the first half, then David Dixon went ahead (second half 17:25), the rest of my pack fell behind, so I ended up running most of the second half alone. Scott Ruebish passed me, around 6 K mark, I tried to go with him, but could not - he ended up with 17:30 for the second half which was out of my range today. Dominic Bolin passed me at around 8 K, I tried to stay with him, but could not - his second half was 17:53, this was also enough out of my range that I could not do it.

We had significant wind, but it was not steady in one direction. Definitely running with a pack in either direction was helpful, though. I felt like adjusted for not having a pack, I help my pace very well in the second half. I was concerned that since my continuous tempo runs since September never exceeded 4 miles, I might have trouble towards the end of the 10K, but I did not. We will see how well I hold up in the half marathon in two weeks.

After I got home, I ran with Joseph in the afternoon. Jenny did only 5 miles, William 3, Stephen 2, as they all had colds.
Leg 1:Distance3.550Time26:52.40Pace7:34.20
Warm-up - timed the official 5 K in 23:13.
Leg 2:Distance6.210Time36:43.40Pace5:54.81
Race, splits by 1 K.
Split 1:Distance0.621Time3:32.70Pace5:42.51
Cumilative:Distance0.621Time3:32.70Pace5:42.51
Split 2:Distance0.621Time3:38.80Pace5:52.33
Cumilative:Distance1.242Time7:11.50Pace5:47.42
Split 3:Distance0.621Time3:39.70Pace5:53.78
Cumilative:Distance1.863Time10:51.20Pace5:49.54
Split 4:Distance0.621Time3:39.40Pace5:53.30
Cumilative:Distance2.484Time14:30.60Pace5:50.48
Split 5:Distance0.621Time3:38.00Pace5:51.05
Cumilative:Distance3.105Time18:08.60Pace5:50.60
Split 6:Distance0.621Time3:46.70Pace6:05.06
Cumilative:Distance3.726Time21:55.30Pace5:53.01
Split 7:Distance1.242Time7:25.60Pace5:58.78
Cumilative:Distance4.968Time29:20.90Pace5:54.45
Split 8:Distance0.621Time3:43.90Pace6:00.55
Cumilative:Distance5.589Time33:04.80Pace5:55.13
Split 9:Distance0.621Time3:38.60Pace5:52.01
Cumilative:Distance6.210Time36:43.40Pace5:54.81
 
Leg 3:Distance3.300Time31:21.40Pace9:30.12
Cool-down with Bill Cobler, Mel, and David.
Leg 4:Distance5.000Time38:25.70Pace7:41.14
With Joseph at home.
Leg 5:Distance1.000Time8:47.60Pace8:47.60
With Sarah and Matthew.

Red Crocs Miles: 19.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Feb 11, 2018
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, Feb 12, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.5010.70

Fast Running Friend Workout - 2018-02-12 08:39:57
Workout Totals: Distance10.700Time1:25:34.10Pace7:59.82
Ran with the kids, did a mile farlek on the track alternating 200 targeting 36 with whatever it took to not fall below 6:00 average. Joseph, Jacob, and Bonnie helped me on the fast ones. Joseph did 1,3, Jacob 2,4, Bonnie did the third one. My mile was 5:53.6.
Leg 1:Distance3.000Time23:53.90Pace7:57.97
With Jenny, William, Joseph, and Jacob.
Leg 2:Distance1.000Time8:47.80Pace8:47.80
With Matthew, Stephen, and Sarah. Matthew closed with a quarter in 1:48, new PR.
Leg 3:Distance1.050Time8:40.70Pace8:15.90
With Joseph, Jacob, and Bonnie to the track.
Leg 4:Distance1.000Time5:53.60Pace5:53.60
Fartlek mile alternating 200 fast/200 recovery.
Split 1:Distance0.132Time0:50.10Pace6:19.55
Cumilative:Distance0.132Time0:50.10Pace6:19.55
Split 2:Distance0.124Time0:36.50Pace4:54.35
Cumilative:Distance0.256Time1:26.60Pace5:38.28
Split 3:Distance0.124Time0:49.60Pace6:40.00
Cumilative:Distance0.380Time2:16.20Pace5:58.42
Split 4:Distance0.124Time0:38.20Pace5:08.06
Cumilative:Distance0.504Time2:54.40Pace5:46.03
Split 5:Distance0.124Time0:53.40Pace7:10.65
Cumilative:Distance0.628Time3:47.80Pace6:02.74
Split 6:Distance0.124Time0:36.70Pace4:55.97
Cumilative:Distance0.752Time4:24.50Pace5:51.73
Split 7:Distance0.124Time0:53.20Pace7:09.03
Cumilative:Distance0.876Time5:17.70Pace6:02.67
Split 8:Distance0.124Time0:35.90Pace4:49.52
Cumilative:Distance1.000Time5:53.60Pace5:53.60
 
Leg 5:Distance1.650Time14:23.00Pace8:43.03
Back to the house with Bonnie, Joseph, and Jacob.
Leg 6:Distance3.000Time23:55.10Pace7:58.37
With Jenny.

Brown Crocs 1 Miles: 10.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Feb 13, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.530.005.000.0014.53

Fast Running Friend Workout - 2018-02-13 08:41:55
Workout Totals: Distance14.525Time1:52:02.90Pace7:42.85
Ran with the kids, did 8x0.625 in the canyon alternating directions with 0.125 recovery. Joseph had a cold, did only the first one with me. Jacob did 3,4 and 7,8 and kept up on both. He even took the lead on the last one for 200 meters from 200 to 400 and made me work over the last 100 as well.
Leg 1:Distance3.000Time26:21.50Pace8:47.17
With Jenny.
Leg 2:Distance1.000Time8:19.40Pace8:19.40
Warm-up with Joseph and Jacob.
Leg 3:Distance5.875Time39:55.40Pace6:47.73
Workout - 8x0.625 with 0.125 recovery.
Split 1:Distance0.625Time3:30.10Pace5:36.16
Cumilative:Distance0.625Time3:30.10Pace5:36.16
Split 2:Distance0.125Time1:26.00Pace11:28.00
Cumilative:Distance0.750Time4:56.10Pace6:34.80
Split 3:Distance0.625Time3:42.10Pace5:55.36
Cumilative:Distance1.375Time8:38.20Pace6:16.87
Split 4:Distance0.125Time1:36.30Pace12:50.40
Cumilative:Distance1.500Time10:14.50Pace6:49.67
Split 5:Distance0.625Time3:29.40Pace5:35.04
Cumilative:Distance2.125Time13:43.90Pace6:27.72
Split 6:Distance0.125Time1:32.10Pace12:16.80
Cumilative:Distance2.250Time15:16.00Pace6:47.11
Split 7:Distance0.625Time3:42.70Pace5:56.32
Cumilative:Distance2.875Time18:58.70Pace6:36.07
Split 8:Distance0.125Time1:41.20Pace13:29.60
Cumilative:Distance3.000Time20:39.90Pace6:53.30
Split 9:Distance0.625Time3:28.50Pace5:33.60
Cumilative:Distance3.625Time24:08.40Pace6:39.56
Split 10:Distance0.125Time1:31.80Pace12:14.40
Cumilative:Distance3.750Time25:40.20Pace6:50.72
Split 11:Distance0.625Time3:43.60Pace5:57.76
Cumilative:Distance4.375Time29:23.80Pace6:43.15
Split 12:Distance0.125Time1:43.30Pace13:46.40
Cumilative:Distance4.500Time31:07.10Pace6:54.91
Split 13:Distance0.625Time3:27.40Pace5:31.84
Cumilative:Distance5.125Time34:34.50Pace6:44.78
Split 14:Distance0.125Time1:40.00Pace13:20.00
Cumilative:Distance5.250Time36:14.50Pace6:54.19
Split 15:Distance0.625Time3:40.90Pace5:53.44
Cumilative:Distance5.875Time39:55.40Pace6:47.73
 
Leg 4:Distance0.650Time5:39.60Pace8:42.46
Cool-down with Jacob.
Leg 5:Distance1.000Time8:46.70Pace8:46.70
With Sarah and Matthew.
Leg 6:Distance3.000Time23:00.30Pace7:40.10
With Jenny.

Brown Crocs 1 Miles: 14.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Feb 14, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2018-02-14 09:12:43
Workout Totals: Distance11.000Time1:26:32.20Pace7:52.02
Jenny got a cold today, ran only 3. Stephen got a cold as well, only 1 mile. I ran with the kids, easy pace, total of 11.
Leg 1:Distance3.000Time22:16.30Pace7:25.43
With William, Joseph, and Jacob.
Leg 2:Distance1.000Time8:29.90Pace8:29.90
With Matthew.
Leg 3:Distance3.000Time23:27.90Pace7:49.30
With Joseph and Jacob.
Leg 4:Distance1.000Time8:43.80Pace8:43.80
With Stephen and Jenny.
Leg 5:Distance3.000Time23:34.30Pace7:51.43
With Jenny.

Brown Crocs 1 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Feb 15, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.540.000.000.0013.54

Fast Running Friend Workout - 2018-02-15 08:45:17
Workout Totals: Distance13.540Time1:48:52.80Pace8:02.48
Another easy day. Ran with the kids. Total of 13.5 miles. Stephen and Matthew had colds, so they did 1 and 0.5 respectively. Jenny also had a cold, ran only 4 miles.
Leg 1:Distance4.000Time33:15.30Pace8:18.82
With Jenny.
Leg 2:Distance6.000Time47:44.00Pace7:57.33
With Joseph and Jacob.
Leg 3:Distance0.500Time4:22.40Pace8:44.80
With Matthew.
Leg 4:Distance1.000Time8:07.10Pace8:07.10
With William and Stephen.
Leg 5:Distance2.040Time15:24.00Pace7:32.94
With William.

Brown Crocs 1 Miles: 13.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Feb 16, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.880.001.000.6210.50

Fast Running Friend Workout - 2018-02-16 08:57:06
Workout Totals: Distance10.500Time1:18:57.40Pace7:31.16
Ran with the kids, did a pickup for 0.625 down the canyon in 3:20, and a mile on the little boy course later in 5:43. Jenny felt better, ran 7 today. Matthew still at 0.5, Stephen back to 2. Joseph and Jacob did 5 each.
Leg 1:Distance3.000Time24:53.50Pace8:17.83
With Jenny.
Leg 2:Distance0.500Time4:05.20Pace8:10.40
With Matthew.
Leg 3:Distance5.000Time36:27.60Pace7:17.48
With Joseph for the most part, did a pickup for 0.625.
Split 1:Distance2.669Time18:50.30Pace7:03.49
Cumilative:Distance2.669Time18:50.30Pace7:03.49
Split 2:Distance0.625Time3:20.20Pace5:20.32
Cumilative:Distance3.294Time22:10.50Pace6:43.92
Split 3:Distance1.706Time14:17.10Pace8:22.26
Cumilative:Distance5.000Time36:27.60Pace7:17.48
 
Leg 4:Distance1.000Time7:47.40Pace7:47.40
With Jenny.
Leg 5:Distance1.000Time5:43.70Pace5:43.70
Mile pickup on the little boy course.

Brown Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Feb 17, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.580.004.000.0016.58

Fast Running Friend Workout - 2018-02-17 09:45:40
Workout Totals: Distance16.580Time2:03:49.50Pace7:28.10
Total of 16.5. Ran with the kids. Did 2x2 down the canyon - 11:25/11:16. First one was split 5:44/5:41, second 5:34/5:42. For some reason felt strong through the first half of the second, but then could not quite maintain it. Possibly just changes of wind.

Jenny did 6, Sarah 6, Julia 5, Joseph and Jacob 5, William 4, Stephen 2, Matthew 0.5, Mary 0.25.
Leg 1:Distance7.000Time48:22.50Pace6:54.64
With Jenny, except for the tempo part.
Split 1:Distance0.735Time6:26.90Pace8:46.39
Cumilative:Distance0.735Time6:26.90Pace8:46.39
Split 2:Distance2.000Time11:25.60Pace5:42.80
Cumilative:Distance2.735Time17:52.50Pace6:32.14
Split 3:Distance0.375Time3:38.70Pace9:43.20
Cumilative:Distance3.110Time21:31.20Pace6:55.18
Split 4:Distance2.000Time11:16.00Pace5:38.00
Cumilative:Distance5.110Time32:47.20Pace6:24.97
Split 5:Distance1.890Time15:35.30Pace8:14.87
Cumilative:Distance7.000Time48:22.50Pace6:54.64
 
Leg 2:Distance5.000Time38:23.50Pace7:40.70
With Joseph and Jacob to the car.
Leg 3:Distance2.040Time17:07.10Pace8:23.48
With William and Stephen.
Leg 4:Distance2.040Time15:50.30Pace7:45.83
With William.
Leg 5:Distance0.500Time4:06.10Pace8:12.20
With Matthew.

Brown Crocs 1 Miles: 16.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Feb 18, 2018
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, Feb 19, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2018-02-19 12:32:31
Workout Totals: Distance12.040Time1:37:46.30Pace8:07.23
We got some snow today. I plowed, then we ran. Total of 12 for me. Joseph had a sore throat, so he ran only 3. Matthew is back to full distance. Our neighbor Bonnie ran with us, got 24:33 for 3 miles.
Leg 1:Distance5.000Time39:30.90Pace7:54.18
With Jenny and Jacob.
Leg 2:Distance1.000Time7:45.60Pace7:45.60
With Jenny.
Leg 3:Distance2.040Time17:15.10Pace8:27.40
With Stephen.
Leg 4:Distance3.000Time24:33.10Pace8:11.03
With Joseph, Bonnie, Zach, and William.
Leg 5:Distance1.000Time8:41.60Pace8:41.60
With Matthew.

Brown Crocs 1 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Feb 20, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.570.000.000.6211.19

Fast Running Friend Workout - 2018-02-20 10:14:23
Workout Totals: Distance11.200Time1:26:48.00Pace7:45.00
Our neighbor Bonnie is a talented runner, likes to run, but has a hard time making it happen on a regular basic. So we came up with a plan - we just run with her to school as part of our run, and then back. This gives us about 2.2 total, she ends up with a bit less than a mile. So we did that, then ran some more. Total of 11 for me. Usual distances for everybody. I did a pickup for 0.625 in 3:25 which was a decent effort as I had pants, hat, and a jacket.
Leg 1:Distance2.200Time18:10.40Pace8:15.64
With Joseph, Jacob, and Stephen (part with Bonnie).
Leg 2:Distance3.000Time22:24.00Pace7:28.00
With Joseph, Jacob, and William.
Leg 3:Distance1.000Time8:34.50Pace8:34.50
With Jenny and Matthew.
Leg 4:Distance5.000Time37:39.10Pace7:31.82
With Jenny (except for the pickup).
Split 1:Distance2.615Time20:30.30Pace7:50.48
Cumilative:Distance2.615Time20:30.30Pace7:50.48
Split 2:Distance0.625Time3:25.20Pace5:28.32
Cumilative:Distance3.240Time23:55.50Pace7:23.06
Split 3:Distance1.760Time13:43.60Pace7:47.95
Cumilative:Distance5.000Time37:39.10Pace7:31.82
 

Brown Crocs 1 Miles: 11.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Feb 21, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.450.000.750.0011.20

Fast Running Friend Workout - 2018-02-21 10:19:29
Workout Totals: Distance11.200Time1:27:54.60Pace7:50.95
Joseph had a cold, so he ran only 2 miles today. Otherwise usual distances for everybody. I did a pickup for 0.75 with Jacob in 4:20 down the canyon.
Leg 1:Distance2.200Time17:27.00Pace7:55.91
With Joseph, and Stephen taking Bonnie to school.
Leg 2:Distance3.000Time23:17.10Pace7:45.70
With William.
Leg 3:Distance5.000Time38:34.10Pace7:42.82
With Jenny and Jacob.
Split 1:Distance2.610Time20:41.90Pace7:55.82
Cumilative:Distance2.610Time20:41.90Pace7:55.82
Split 2:Distance0.750Time4:20.30Pace5:47.07
Cumilative:Distance3.360Time25:02.20Pace7:27.08
Split 3:Distance1.640Time13:31.90Pace8:15.06
Cumilative:Distance5.000Time38:34.10Pace7:42.82
 
Leg 4:Distance1.000Time8:36.40Pace8:36.40
With Matthew, Jacob, and Jenny.

Brown Crocs 1 Miles: 11.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Feb 22, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.240.000.000.0010.24

Fast Running Friend Workout - 2018-02-22 10:16:44
Workout Totals: Distance10.240Time1:20:23.00Pace7:51.00
A bit of taper for the boys for the Phoenix 10 K. Joseph had a cold, ran only 2.
Leg 1:Distance2.200Time17:06.50Pace7:46.59
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 2:Distance2.040Time15:49.40Pace7:45.39
With Jacob.
Leg 3:Distance1.000Time8:48.30Pace8:48.30
With Matthew, Jenny, and Sarah.
Leg 4:Distance3.000Time23:59.80Pace7:59.93
With Jenny and William.
Leg 5:Distance2.000Time14:39.00Pace7:19.50
With Jenny.

Brown Crocs 1 Miles: 10.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Feb 23, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

Fast Running Friend Workout - 2018-02-23 08:36:41
Workout Totals: Distance13.200Time1:48:43.70Pace8:14.22
We ran a bit in the morning anticipating to fly into Mesa for the half marathon for me, and 10 K for Joseph and Jacob. Unfortunately, our flight got cancelled. Allegiant is a small airline, and while cheap, has some issues. According to the plan, a plane was supposed to fly from Mesa to Provo in the morning, then go from Provo to LA in the late morning, and come back in the afternoon to take us to Mesa. However, the flight from Mesa could not land because of the heavy fog, circled the Provo Airport a couple of times, and flew back to Mesa. It retried in the afternoon, and made it, so our flight at first got delayed until 8 pm, but then they decided to reschedule it for the next day, which was not usable for us. We considered driving, but decided against it. So we ended up missing the race, and ran some more miles in the evening.

We had a lot of snow today, so our times were slow. I managed to get in 13 miles total, though.
 
Leg 1:Distance3.000Time26:03.00Pace8:41.00
With Jenny and William.
Leg 2:Distance1.000Time7:30.10Pace7:30.10
Alone.
Leg 3:Distance2.200Time18:24.90Pace8:22.23
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 4:Distance1.000Time8:52.50Pace8:52.50
With Matthew, Joseph, and Jacob.
Leg 5:Distance3.000Time25:00.40Pace8:20.13
With Joseph and Jacob.
Leg 6:Distance3.000Time22:52.80Pace7:37.60
Alone.

Brown Crocs 1 Miles: 13.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Feb 24, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.040.001.000.0014.04

Fast Running Friend Workout - 2018-02-24 08:51:35
Workout Totals: Distance14.040Time1:52:13.30Pace7:59.58
Total of 14. All of it with the kids. Joseph was not feeling 100%, ran only 3. Jenny and Jacob did 8, Julia 5, William 5, Sarah was not feeling 100%, ran only 3, Matthew 1, Stephen 3, Mary 0.25.
Leg 1:Distance3.000Time24:12.30Pace8:04.10
With William and Zach.
Leg 2:Distance2.040Time16:37.00Pace8:08.73
With William, Stephen, and Zach.
Leg 3:Distance1.000Time8:58.50Pace8:58.50
With Matthew and Stephen.
Leg 4:Distance3.000Time23:56.80Pace7:58.93
With Jenny, Joseph, Jacob, and Bonnie.
Leg 5:Distance5.000Time38:28.70Pace7:41.74
With Jacob - first half with Jenny and Julia.
Split 1:Distance2.500Time20:39.90Pace8:15.96
Cumilative:Distance2.500Time20:39.90Pace8:15.96
Split 2:Distance1.000Time6:00.60Pace6:00.60
Cumilative:Distance3.500Time26:40.50Pace7:37.29
Split 3:Distance1.500Time11:48.20Pace7:52.13
Cumilative:Distance5.000Time38:28.70Pace7:41.74
 

Brown Crocs 1 Miles: 14.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Feb 25, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Russian branch today. On the way back barely avoided an accident on I-15. We were in the car pool lane, and all of a sudden a car crossed several lanes of traffic coming from the second rightmost lane going perpendicular to the regular driving direction. I hit the breaks and gradually swerved as far to the left as I could. I thought we were going to hit it, and was planning on reducing the impact area while holding tight onto the steering wheel in hopes that the forward motion and the weight of our van would allow us to stay reasonably stable. But fortunatelly the driver of the other car regained some measure of control just in time and was able to turn the car in the normal driving direction right before we would have hit it. So we passed it safely with no contact with maybe a foot of clearance. I see this experience as a reminder from the Lord that while we live in a dangerous world He is watching over us.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Feb 26, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.540.002.000.0010.54

Fast Running Friend Workout - 2018-02-26 08:55:40
Workout Totals: Distance10.540Time1:16:38.00Pace7:16.24
Total of 10.5, ran with the kids, did a 2 mile tempo in 11:14 with the first 0.25 up the canyon, then a mile down, and the rest along the Provo River on a slight downhill. Felt strong, the mile down the Canyon was 5:32. Usual distances for the kids.

Matthew ran a mile PR of 7:52.6 on the little boy course. Splits: 1:54, 2:00, 2:01, 1:57.
Leg 1:Distance1.000Time6:59.80Pace6:59.80
With Jenny.
Leg 2:Distance3.000Time21:45.30Pace7:15.10
With Joseph, Jacob, and William.
Leg 3:Distance1.000Time7:52.60Pace7:52.60
With Matthew and Jacob.
Leg 4:Distance5.540Time40:00.30Pace7:13.27
With Jenny - except for the tempo.
Split 1:Distance2.520Time20:47.50Pace8:15.04
Cumilative:Distance2.520Time20:47.50Pace8:15.04
Split 2:Distance2.000Time11:14.90Pace5:37.45
Cumilative:Distance4.520Time32:02.40Pace7:05.31
Split 3:Distance1.020Time7:57.90Pace7:48.53
Cumilative:Distance5.540Time40:00.30Pace7:13.27
 

Brown Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Feb 27, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

Fast Running Friend Workout - 2018-02-27 08:36:29
Workout Totals: Distance13.300Time1:42:40.20Pace7:43.17
Total of 13. Usual distances for the kids.
Leg 1:Distance3.000Time23:38.50Pace7:52.83
With Jenny and William.
Leg 2:Distance2.200Time16:43.70Pace7:36.23
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance4.000Time28:43.90Pace7:10.98
With Joseph and Jacob.
Leg 4:Distance0.100Time0:50.70Pace8:27.00
False start with Matthew and Sarah - he tripped and wanted a bandaid.
Leg 5:Distance1.000Time8:55.00Pace8:55.00
With Matthew and Sarah.
Leg 6:Distance3.000Time23:48.40Pace7:56.13
With Jenny.

Brown Crocs 1 Miles: 13.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Feb 28, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.005.000.0015.70

Fast Running Friend Workout - 2018-02-28 08:35:11
Workout Totals: Distance15.700Time1:56:07.40Pace7:23.78
Ran with the kids, did 8x0.625 alternating directions in the canyon, 0.125 rest except between 5 and 6 due to a bathroom break. Joseph tried to do the first one with me, but was not feeling well, and could not keep up. Julia started the first one with us to see how long she could keep up - made it to about a quarter and finished in 3:51. Jacob did 3,4,7,8 with me.

I tried to keep them all in the 3:30 down/3:45 up range, but 5 and 6 somehow ended up being faster. I also noticed that I was choosing a faster jog in the recovery. So maybe my fitness improved a bit.
Leg 1:Distance3.000Time23:34.00Pace7:51.33
With Jenny and William.
Leg 2:Distance2.200Time17:01.20Pace7:44.18
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time8:33.50Pace8:33.50
Warm-up with Joseph, Jacob, and Julia.
Leg 4:Distance6.250Time42:03.60Pace6:43.78
Workout.
Split 1:Distance0.625Time3:28.70Pace5:33.92
Cumilative:Distance0.625Time3:28.70Pace5:33.92
Split 2:Distance0.125Time1:22.00Pace10:56.00
Cumilative:Distance0.750Time4:50.70Pace6:27.60
Split 3:Distance0.625Time3:42.70Pace5:56.32
Cumilative:Distance1.375Time8:33.40Pace6:13.38
Split 4:Distance0.125Time1:21.60Pace10:52.80
Cumilative:Distance1.500Time9:55.00Pace6:36.67
Split 5:Distance0.625Time3:28.60Pace5:33.76
Cumilative:Distance2.125Time13:23.60Pace6:18.16
Split 6:Distance0.125Time1:27.20Pace11:37.60
Cumilative:Distance2.250Time14:50.80Pace6:35.91
Split 7:Distance0.625Time3:43.40Pace5:57.44
Cumilative:Distance2.875Time18:34.20Pace6:27.55
Split 8:Distance0.125Time1:27.50Pace11:40.00
Cumilative:Distance3.000Time20:01.70Pace6:40.57
Split 9:Distance0.625Time3:25.00Pace5:28.00
Cumilative:Distance3.625Time23:26.70Pace6:28.06
Split 10:Distance0.125Time1:24.60Pace11:16.80
Cumilative:Distance3.750Time24:51.30Pace6:37.68
Split 11:Distance0.625Time3:37.60Pace5:48.16
Cumilative:Distance4.375Time28:28.90Pace6:30.61
Split 12:Distance0.500Time4:45.70Pace9:31.40
Cumilative:Distance4.875Time33:14.60Pace6:49.15
Split 13:Distance0.625Time3:28.20Pace5:33.12
Cumilative:Distance5.500Time36:42.80Pace6:40.51
Split 14:Distance0.125Time1:40.00Pace13:20.00
Cumilative:Distance5.625Time38:22.80Pace6:49.39
Split 15:Distance0.625Time3:40.80Pace5:53.28
Cumilative:Distance6.250Time42:03.60Pace6:43.78
 
Leg 5:Distance0.250Time2:21.10Pace9:24.40
Cool-down with Jacob.
Leg 6:Distance1.000Time8:38.50Pace8:38.50
With Jenny, Sarah, and Matthew.
Leg 7:Distance2.000Time13:55.50Pace6:57.75
With Jenny on the hilly out and back course by the house.

Brown Crocs 1 Miles: 15.70
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
265.110.0040.712.24308.06
Red Crocs Miles: 119.75Brown Crocs 1 Miles: 188.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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