Breaking the Wall

February 2021

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 152.01 Year: 1148.62
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 3 Lifetime Miles: 2191.97
Brown Crocs 4 Lifetime Miles: 92.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
278.661.5022.129.19311.47
Brown Crocs 3 Miles: 311.47
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.500.5013.06

Fast Running Friend Workout - 2021-02-01 08:56:58
Workout Totals: Distance13.057Time1:44:41.90Pace8:01.11
13 total. Usual distances for the kids. Did 0.5 uphill in 2:45 with Joseph and Jacob, and 800 on the track with Julia in 3:09 (90, 99).
Leg 1:Distance3.000Time23:44.40Pace7:54.80
With William, Stephen, and Matthew.
Leg 2:Distance7.000Time55:14.10Pace7:53.44
With Joseph and Jacob.
Split 1:Distance6.500Time52:17.70Pace8:02.72
Cumilative:Distance6.500Time52:17.70Pace8:02.72
Split 2:Distance0.500Time2:56.40Pace5:52.80
Cumilative:Distance7.000Time55:14.10Pace7:53.44
 
Leg 3:Distance1.060Time8:55.60Pace8:25.28
With Julia.
Leg 4:Distance0.497Time3:09.40Pace6:21.09
800 on the track with Julia.
Leg 5:Distance1.500Time13:38.40Pace9:05.60
With Julia.

Brown Crocs 3 Miles: 13.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.250.250.0012.00

Fast Running Friend Workout - 2021-02-02 09:04:51
Workout Totals: Distance12.000Time1:37:19.70Pace8:06.64
12 total. Easy runs for the kids, except Julia did a pickup at the end of 3 in 1:43 (uphill), and Stephen and Matthew did the same stretch in 1:35.

Benjamin did 2x1 mile down the canyon 4:36, 4:31.
Leg 1:Distance3.000Time23:44.70Pace7:54.90
With Stephen and Matthew.
Split 1:Distance2.750Time22:09.30Pace8:03.38
Cumilative:Distance2.750Time22:09.30Pace8:03.38
Split 2:Distance0.250Time1:35.40Pace6:21.60
Cumilative:Distance3.000Time23:44.70Pace7:54.90
 
Leg 2:Distance3.000Time25:38.90Pace8:32.97
With Julia.
Split 1:Distance2.750Time23:55.00Pace8:41.82
Cumilative:Distance2.750Time23:55.00Pace8:41.82
Split 2:Distance0.250Time1:43.90Pace6:55.60
Cumilative:Distance3.000Time25:38.90Pace8:32.97
 
Leg 3:Distance6.000Time47:56.10Pace7:59.35
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.001.000.2512.00

Fast Running Friend Workout - 2021-02-03 16:42:23
Workout Totals: Distance12.000Time1:34:20.00Pace7:51.67
12 total, easy runs with pickups. Benjamin did 12 with a mile in 4:57. I did an uphill quarter in 87 with Benjamin, William, Stephen, and Matthew, and a mile down the canyon in 5:54 with Joseph and Jacob.
Leg 1:Distance3.000Time23:42.70Pace7:54.23
With Benjamin, William, Stephen, and Matthew.
Split 1:Distance2.750Time22:14.80Pace8:05.38
Cumilative:Distance2.750Time22:14.80Pace8:05.38
Split 2:Distance0.250Time1:27.90Pace5:51.60
Cumilative:Distance3.000Time23:42.70Pace7:54.23
 
Leg 2:Distance7.000Time54:43.60Pace7:49.09
With Benjamin, Joseph, and Jacob.
Split 1:Distance3.720Time29:47.10Pace8:00.40
Cumilative:Distance3.720Time29:47.10Pace8:00.40
Split 2:Distance1.000Time5:54.80Pace5:54.80
Cumilative:Distance4.720Time35:41.90Pace7:33.79
Split 3:Distance2.280Time19:01.70Pace8:20.75
Cumilative:Distance7.000Time54:43.60Pace7:49.09
 
Leg 3:Distance2.000Time15:53.70Pace7:56.85
With Benjamin.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.010.001.240.2512.50

Fast Running Friend Workout - 2021-02-04 13:07:11
Workout Totals: Distance12.505Time1:41:31.30Pace8:07.11
12 total. Track workout for the boys. Jacob was going to do 800 with a fast start, but he was not up to it, and I stopped him at 500 in 1:27.6. Matthew did 2000 in 7:53, repeat of a PR. William did 7:31 catching the rabbit (Matthew) - though we made the gap too small for 2000. Both of them were supposed to try for a mile PR, and if it was not working out, run to 2000. So the gap was OK for the mile, but too small for 2000. Stephen started with Matthew, but then fell off pace and jogged in.
Leg 1:Distance5.000Time39:20.10Pace7:52.02
With Benjamin, he did a mile in 4:58, I ran the last 300 with him.
Split 1:Distance3.173Time24:52.90Pace7:50.50
Cumilative:Distance3.173Time24:52.90Pace7:50.50
Split 2:Distance0.187Time0:56.10Pace5:00.00
Cumilative:Distance3.360Time25:49.00Pace7:41.01
Split 3:Distance1.640Time13:31.10Pace8:14.57
Cumilative:Distance5.000Time39:20.10Pace7:52.02
 
Leg 2:Distance1.060Time9:28.10Pace8:55.94
To the track.
Leg 3:Distance0.202Time1:27.60Pace7:13.66
Jacob's 500, I gave split in the first lap, then ran the last 100.
Split 1:Distance0.070Time0:32.70Pace7:47.14
Cumilative:Distance0.070Time0:32.70Pace7:47.14
Split 2:Distance0.070Time0:35.10Pace8:21.43
Cumilative:Distance0.140Time1:07.80Pace8:04.29
Split 3:Distance0.062Time0:19.80Pace5:19.35
Cumilative:Distance0.202Time1:27.60Pace7:13.66
 
Leg 4:Distance1.243Time7:53.40Pace6:20.85
Matthew's 2000.
Leg 5:Distance5.000Time43:22.10Pace8:40.42
With Jacob.

Brown Crocs 3 Miles: 12.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-02-05 12:14:54
Workout Totals: Distance12.000Time1:39:03.60Pace8:15.30
12 total. Easy runs.
Leg 1:Distance3.000Time23:11.50Pace7:43.83
With Benjamin.
Leg 2:Distance1.000Time10:11.70Pace10:11.70
With Bella.
Leg 3:Distance1.000Time8:23.80Pace8:23.80
With Mary.
Leg 4:Distance3.000Time25:31.50Pace8:30.50
With Joseph, Jacob, William, Stephen, Matthew, and Julia.
Leg 5:Distance4.000Time31:45.10Pace7:56.27
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.110.002.000.0016.11

Fast Running Friend Workout - 2021-02-06 08:45:36
Workout Totals: Distance16.110Time2:04:00.70Pace7:41.87
16 total. Did a 2 mile tempo down the canyon with Joseph and Jacob. There was some snow on the ground, and Jacob was struggling, so we ran 12:01. Joseph was a bit a head with about 11:55.

Benjamin did 17 total with 4x1.25 in the canyon alternating up and down - 5:59, 6:38, 5:59, 6:27. It never ceases to amaze me to watch him run - he ran past me on his 5:59 interval (4:47 pace). His form did not look super smooth, and he did not look fast. The only evidence of speed that I observed was how fast he was moving away from me. Appearance can be deceptive.

Easy runs, usual Saturday distances for everybody else.
Leg 1:Distance7.000Time54:17.40Pace7:45.34
Part with Benjamin, part alone.
Leg 2:Distance8.000Time1:00:43.30Pace7:35.41
With Joseph and Jacob, part with William, Stephen, and Matthew.
Split 1:Distance4.360Time34:34.10Pace7:55.71
Cumilative:Distance4.360Time34:34.10Pace7:55.71
Split 2:Distance2.000Time12:01.10Pace6:00.55
Cumilative:Distance6.360Time46:35.20Pace7:19.50
Split 3:Distance1.640Time14:08.10Pace8:37.13
Cumilative:Distance8.000Time1:00:43.30Pace7:35.41
 
Leg 3:Distance0.110Time0:59.30Pace8:59.09
False start with Mary.
Leg 4:Distance1.000Time8:00.70Pace8:00.70
Part with Mary, part alone.

Brown Crocs 3 Miles: 16.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church, then had more lessons online at home. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.001.740.3112.30

Fast Running Friend Workout - 2021-02-08 15:46:08
Workout Totals: Distance12.304Time1:39:45.50Pace8:06.47
12 total. Joseph and Jacob did 500 in 1:23.7 as my experimental plan to get them ready for sub-5:00 mile. We are working on overcoming the fear of sub-4:40 pace so that 5:00 would feel like a jog. I did the last 300 with them dropping back a bit with the time of 51.6.

Julia did 800 in 3:06.9 (90, 96). William did 2000 in 7:22. Matthew and Stephen started but just did not have it so I told them to stop and try tomorrow while I finished with William with my time being 7:47 who caught up to us doing the rabbit chase.
Leg 1:Distance1.060Time9:16.10Pace8:44.62
With Julia.
Leg 2:Distance0.497Time3:06.90Pace6:16.06
Julia's 800.
Leg 3:Distance1.500Time13:07.80Pace8:45.20
With Julia.
Leg 4:Distance1.560Time12:22.60Pace7:56.03
Warm-up with the kids, strides.
Split 1:Distance1.000Time7:55.40Pace7:55.40
Cumilative:Distance1.000Time7:55.40Pace7:55.40
Split 2:Distance0.062Time0:15.90Pace4:16.45
Cumilative:Distance1.062Time8:11.30Pace7:42.62
Split 3:Distance0.186Time1:37.60Pace8:44.73
Cumilative:Distance1.248Time9:48.90Pace7:51.88
Split 4:Distance0.062Time0:16.60Pace4:27.74
Cumilative:Distance1.310Time10:05.50Pace7:42.21
Split 5:Distance0.250Time2:17.10Pace9:08.40
Cumilative:Distance1.560Time12:22.60Pace7:56.03
 
Leg 5:Distance0.256Time1:24.40Pace5:29.69
Joseph and Jacob's 500, my 300.
Split 1:Distance0.070Time0:32.80Pace7:48.57
Cumilative:Distance0.070Time0:32.80Pace7:48.57
Split 2:Distance0.186Time0:51.60Pace4:37.42
Cumilative:Distance0.256Time1:24.40Pace5:29.69
 
Leg 6:Distance0.187Time1:35.90Pace8:32.83
Recovery jog.
Leg 7:Distance1.244Time7:47.60Pace6:15.88
Failed Matthew's and Stephen's 2000, finished with William.
Leg 8:Distance1.000Time8:39.00Pace8:39.00
Back to the house.
Leg 9:Distance4.000Time34:28.40Pace8:37.10
With Joseph and Jacob.
Leg 10:Distance1.000Time7:56.80Pace7:56.80
Alone.

Brown Crocs 3 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.310.001.740.0012.05

Fast Running Friend Workout - 2021-02-09 15:16:31
Workout Totals: Distance12.051Time1:32:45.20Pace7:41.80
12 total. Matthew ran 2000 in 7:50.7, new PR. Stephen again did not have it. Benjamin did 2x1 mile down the canyon 4:40, 4:34 - headwind. Easy runs for everybody else aside from pacing Matthew and Stephen.
Leg 1:Distance3.000Time25:23.70Pace8:27.90
With Julia.
Leg 2:Distance1.060Time8:31.70Pace8:02.74
To the track with the boys.
Leg 3:Distance1.244Time7:50.70Pace6:18.38
2000 with Matthew, William, Joseph and Jacob.
Leg 4:Distance0.500Time4:22.90Pace8:45.80
A jog.
Leg 5:Distance0.497Time0:00.00Pace0:00.00
Stephen's failed 2000 - panicked after 800.
Leg 6:Distance1.750Time14:52.70Pace8:30.11
To the house.
Leg 7:Distance2.000Time16:57.30Pace8:28.65
With Joseph and Jacob.
Leg 8:Distance2.000Time14:46.20Pace7:23.10
With Benjamin.

Brown Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.810.001.240.0012.05

Fast Running Friend Workout - 2021-02-10 16:42:24
Workout Totals: Distance12.054Time1:32:39.00Pace7:41.17
12 total. Stephen hit the panic error again in his 2000. I finished out the interval with the last 500 in 1:40 (80 second pace). Easy runs + pacing for everybody else.
Leg 1:Distance1.560Time12:14.40Pace7:50.77
Warm-up to the track.
Leg 2:Distance1.244Time7:44.70Pace6:13.55
Pacing Stephen in a 2000. He quit again after 1400, but I finished out the interval.
Leg 3:Distance1.250Time10:22.90Pace8:18.32
Back to the house.
Leg 4:Distance8.000Time1:02:17.00Pace7:47.12
Part with Joseph and Jacob, part alone.

Brown Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.240.3712.11

Fast Running Friend Workout - 2021-02-11 15:58:01
Workout Totals: Distance12.113Time1:36:27.50Pace7:57.79
12 total. Joseph and Jacob ran 600 in 1:41.0. I was able to run the last 400 with them (except for falling back a bit in the last 100) in 70.2. William ran 78. Stephen redeemed himself in the 2000 with 7:54.
Leg 1:Distance1.560Time12:24.10Pace7:56.99
Warm-up, part with Stephen.
Leg 2:Distance1.244Time7:54.50Pace6:21.43
Stephen's 2000 - redemption.
Leg 3:Distance1.250Time10:50.30Pace8:40.24
Back to the house with Stephen.
Leg 4:Distance1.000Time7:37.90Pace7:37.90
Alone.
Leg 5:Distance1.811Time14:02.20Pace7:45.05
Warm-up with Joseph, Jacob, Matthew, William, and Benjamin. Strides.
Split 1:Distance1.000Time7:38.50Pace7:38.50
Cumilative:Distance1.000Time7:38.50Pace7:38.50
Split 2:Distance0.062Time0:17.30Pace4:39.03
Cumilative:Distance1.062Time7:55.80Pace7:28.02
Split 3:Distance0.187Time1:36.70Pace8:37.11
Cumilative:Distance1.249Time9:32.50Pace7:38.37
Split 4:Distance0.062Time0:16.20Pace4:21.29
Cumilative:Distance1.311Time9:48.70Pace7:29.05
Split 5:Distance0.500Time4:13.50Pace8:27.00
Cumilative:Distance1.811Time14:02.20Pace7:45.05
 
Leg 6:Distance0.318Time1:50.40Pace5:47.17
Joseph and Jacob's 600.
Split 1:Distance0.070Time0:32.30Pace7:41.43
Cumilative:Distance0.070Time0:32.30Pace7:41.43
200 split.
Split 2:Distance0.248Time1:10.20Pace4:43.06
Cumilative:Distance0.318Time1:42.50Pace5:22.33
My 400.
Split 3:Distance0.000Time0:07.90Pace0:00.00
Cumilative:Distance0.318Time1:50.40Pace5:47.17
Waiting for William.
 
Leg 7:Distance0.930Time7:59.30Pace8:35.38
Back to the house.
Leg 8:Distance4.000Time33:48.80Pace8:27.20
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.250.000.0013.00

Fast Running Friend Workout - 2021-02-12 14:35:43
Workout Totals: Distance13.000Time1:45:14.20Pace8:05.71
13 total. Easy runs.
Leg 1:Distance3.000Time25:32.30Pace8:30.77
With Julia.
Split 1:Distance2.750Time23:47.40Pace8:39.05
Cumilative:Distance2.750Time23:47.40Pace8:39.05
Split 2:Distance0.250Time1:44.90Pace6:59.60
Cumilative:Distance3.000Time25:32.30Pace8:30.77
 
Leg 2:Distance3.000Time23:46.00Pace7:55.33
With Stephen and Matthew.
Leg 3:Distance7.000Time55:55.90Pace7:59.41
With Joseph and Jacob, part with William.

Brown Crocs 3 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.004.930.0016.08

Fast Running Friend Workout - 2021-02-13 08:21:16
Workout Totals: Distance16.078Time1:58:36.50Pace7:22.62
16 total. Did a spontaneous pickup for almost a mile + 2x2 down the canyon with Joseph, Jacob, and Chad. On the first one Bonnie ran 5:59 opening mile with us, after that we ended up with 11:54 for me and Joseph, and 11:48 for Jacob and Chad. Joseph was struggling again, so I stayed with him.

On the second one it started snowing, so Joseph was really having a hard time. We slowed the pace down for a bit. Then Jacob and Chad picked it up, and caught up to 12:00, while I stayed with Joseph (Benjamin joined us during his cool-down half way and stayed with us as well). We finished in 12:23.

Benjamin did 2x2 up 10:51, down 9:57. After that he froze and decided to call it good. I started going into a bit of hypothermia on the cool-down - too much of cool-down I guess. The feet felt numb and I started losing my balance a bit. But I made it to the car OK, and still was able to run the whole way.
Leg 1:Distance7.000Time53:05.50Pace7:35.07
With Chad.
Split 1:Distance4.430Time34:21.20Pace7:45.28
Cumilative:Distance4.430Time34:21.20Pace7:45.28
Split 2:Distance0.930Time5:40.80Pace6:06.45
Cumilative:Distance5.360Time40:02.00Pace7:28.13
Pickup with Luke
Split 3:Distance1.640Time13:03.50Pace7:57.74
Cumilative:Distance7.000Time53:05.50Pace7:35.07
 
Leg 2:Distance1.500Time12:27.80Pace8:18.53
Warm-up with Chad and the kids (part).
Leg 3:Distance2.000Time11:54.70Pace5:57.35
First interval.
Leg 4:Distance2.000Time16:07.50Pace8:03.75
Recovery.
Leg 5:Distance2.000Time12:23.70Pace6:11.85
Second interval.
Leg 6:Distance1.578Time12:37.30Pace7:59.91
Cool-down with Chad and Benjamin.

Brown Crocs 3 Miles: 16.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.750.000.0013.35

Fast Running Friend Workout - 2021-02-15 08:52:10
Workout Totals: Distance13.350Time1:47:25.10Pace8:02.78
Total of 13. Mostly easy runs. Pickups uphill for Matthew, Stephen, and Julia.
Leg 1:Distance3.000Time23:57.10Pace7:59.03
With Stephen and Matthew.
Split 1:Distance2.500Time20:27.90Pace8:11.16
Cumilative:Distance2.500Time20:27.90Pace8:11.16
Split 2:Distance0.500Time3:29.20Pace6:58.40
Cumilative:Distance3.000Time23:57.10Pace7:59.03
 
Leg 2:Distance7.000Time55:04.00Pace7:52.00
With Joseph and Jacob, part with William.
Leg 3:Distance3.000Time25:25.60Pace8:28.53
With Julia.
Split 1:Distance2.750Time23:41.20Pace8:36.80
Cumilative:Distance2.750Time23:41.20Pace8:36.80
Split 2:Distance0.250Time1:44.40Pace6:57.60
Cumilative:Distance3.000Time25:25.60Pace8:28.53
 
Leg 4:Distance0.350Time2:58.40Pace8:29.71
Mary's false start.

Brown Crocs 3 Miles: 13.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-02-16 15:51:33
Workout Totals: Distance12.000Time1:43:13.30Pace8:36.11
12 total, snow, easy runs, usual distances.
Leg 1:Distance3.000Time25:14.80Pace8:24.93
With Stephen and Matthew.
Leg 2:Distance3.000Time26:41.50Pace8:53.83
With Joseph, Jacob, and Julia.
Leg 3:Distance1.000Time10:03.20Pace10:03.20
With Bella and Jacob.
Leg 4:Distance3.000Time26:19.20Pace8:46.40
With Joseph and Jacob.
Leg 5:Distance2.000Time14:54.60Pace7:27.30
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.500.7112.01

Fast Running Friend Workout - 2021-02-17 16:56:44
Workout Totals: Distance12.003Time1:30:03.70Pace7:30.20
12 total. Did some pickups - 3:12 0.5. uphill with Stephen, and 5:45 mile down the canyon with Joseph and Jacob. Benjamin did a mile pickup down the canyon as well at sub-5:00. Usual distances.
Leg 1:Distance3.000Time24:14.10Pace8:04.70
With Stephen and Matthew.
Split 1:Distance2.500Time20:41.80Pace8:16.72
Cumilative:Distance2.500Time20:41.80Pace8:16.72
Split 2:Distance0.500Time3:12.80Pace6:25.60
Cumilative:Distance3.000Time23:54.60Pace7:58.20
Stephen.
Split 3:Distance0.000Time0:19.50Pace0:00.00
Cumilative:Distance3.000Time24:14.10Pace8:04.70
Waiting for Matthew.
 
Leg 2:Distance1.000Time8:00.00Pace8:00.00
With Stephen.
Leg 3:Distance7.003Time50:15.20Pace7:10.56
With Joseph and Jacob.
Split 1:Distance3.886Time30:58.40Pace7:58.23
Cumilative:Distance3.886Time30:58.40Pace7:58.23
Split 2:Distance0.707Time0:00.00Pace0:00.00
Cumilative:Distance4.593Time30:58.40Pace6:44.62
Split 3:Distance2.410Time19:16.80Pace8:00.00
Cumilative:Distance7.003Time50:15.20Pace7:10.56
 
Leg 4:Distance1.000Time7:34.40Pace7:34.40
Alone.

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

Fast Running Friend Workout - 2021-02-18 09:17:39
Workout Totals: Distance12.000Time1:33:29.90Pace7:47.49
12 total. Easy runs except for Benjamin. He did 2x1 mile down the canyon, 4:34, 4:27 - PR for the average.
Leg 1:Distance3.000Time23:42.10Pace7:54.03
Alone.
Leg 2:Distance3.000Time23:53.00Pace7:57.67
With William, Stephen, Joseph, Jacob, and Matthew.
Leg 3:Distance4.000Time31:03.20Pace7:45.80
With Joseph and Jacob.
Leg 4:Distance2.000Time14:51.60Pace7:25.80
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.370.001.240.3112.92

Fast Running Friend Workout - 2021-02-19 08:35:21
Workout Totals: Distance12.926Time1:40:26.30Pace7:46.22
Almost 13 total. Paced Matthew in 2000 - 7:58, he struggled today. Stephen struggled even more, dropped out after 3 laps or so. Joseph and Jacob did an 800. Jacob got 2:23.4, missed his PR by a bit. Joseph did not have it, ran 2:27. I ran the first 400 with Joseph in 71.6, and then the last 100 with Jacob, except I could not keep up in the last 50 meters, and got 17.4. Benjamin paced them.
Leg 1:Distance0.780Time6:00.80Pace7:42.56
Alone.
Leg 2:Distance4.220Time33:16.00Pace7:52.99
Alone.
Leg 3:Distance1.060Time8:16.90Pace7:48.77
With Stephen and Matthew.
Leg 4:Distance1.244Time7:58.70Pace6:24.81
2000 with Matthew, part with Stephen.
Leg 5:Distance0.372Time2:24.30Pace6:27.90
Workout during Joseph and Jacob's 800.
Split 1:Distance0.248Time1:11.60Pace4:48.71
Cumilative:Distance0.248Time1:11.60Pace4:48.71
400
Split 2:Distance0.062Time0:55.30Pace14:51.94
Cumilative:Distance0.310Time2:06.90Pace6:49.35
Recovery
Split 3:Distance0.062Time0:17.40Pace4:40.65
Cumilative:Distance0.372Time2:24.30Pace6:27.90
100
 
Leg 6:Distance1.250Time10:31.80Pace8:25.44
To the house.
Leg 7:Distance4.000Time31:57.80Pace7:59.45
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.93
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.003.002.0016.15

Fast Running Friend Workout - 2021-02-20 08:20:43
Workout Totals: Distance16.150Time1:59:24.20Pace7:23.60
16+ total. Chad joined us. Chad and I started with our usual 7 mile pre-distance, except this time we formally included a mile pickup, which we did in 5:54.9. Then we did 2x2 with Joseph and Jacob. Bonnie ran the first 0.75 of the first interval with us (4:27), and William did the first interval with us except fell back by a second at the end. We had 12:00 on the first one. On the second, we had 5:52 at the mile, and then with 0.75 to go Joseph started showing initiative and Jacob responded. Chad and I tried to keep up, but they dropped us. Joseph and Jacob got 11:25 (5:33 last mile), Chad and I had 11:31 (5:39) (Chad finished a step ahead of me).

Benjamin did 3x2 up 10:28 (5:06, 5:22), down 9:49 (4:53, 4:56), up 10:21(5:02,5:19). I think he is ready to move to a different workout.

Otherwise usual Saturday distances. Mary hit sub-8:00 twice this week.
Leg 1:Distance7.000Time53:54.50Pace7:42.07
With Cha.d
Split 1:Distance3.720Time29:45.80Pace8:00.05
Cumilative:Distance3.720Time29:45.80Pace8:00.05
Split 2:Distance1.000Time5:54.90Pace5:54.90
Cumilative:Distance4.720Time35:40.70Pace7:33.54
Split 3:Distance2.280Time18:13.80Pace7:59.74
Cumilative:Distance7.000Time53:54.50Pace7:42.07
 
Leg 2:Distance1.500Time11:53.50Pace7:55.67
With Chad, part with the gang.
Leg 3:Distance2.000Time12:00.00Pace6:00.00
First interval.
Leg 4:Distance2.000Time16:26.90Pace8:13.45
Recovery.
Leg 5:Distance2.000Time11:31.50Pace5:45.75
Second interval.
Leg 6:Distance1.650Time13:37.80Pace8:15.64
With Chad - more distance to the car.

Brown Crocs 3 Miles: 16.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church, then more lessons at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

Fast Running Friend Workout - 2021-02-22 08:30:16
Workout Totals: Distance12.000Time1:35:19.30Pace7:56.61
12 total. Easy runs for everybody, usual distances, except for Stephen, Matthew, and William - they did 3:11 0.5 uphill to the house.
Leg 1:Distance2.000Time15:50.30Pace7:55.15
Alone.
Leg 2:Distance3.000Time23:34.90Pace7:51.63
With William, Stephen, and Matthew.
Split 1:Distance2.500Time20:23.40Pace8:09.36
Cumilative:Distance2.500Time20:23.40Pace8:09.36
Split 2:Distance0.500Time3:11.50Pace6:23.00
Cumilative:Distance3.000Time23:34.90Pace7:51.63
 
Leg 3:Distance7.000Time55:54.10Pace7:59.16
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.510.250.000.5612.32

Fast Running Friend Workout - 2021-02-23 08:38:08
Workout Totals: Distance12.314Time1:33:56.70Pace7:37.75
12 total, I did 5+7. Joseph and Jacob ran 800 PRs - Jacob 2:21.8, Joseph 2:22.2. I did the first 400 with them falling back a bit in 70.6, then the last 100 in 16.9, except I got dropped by their kick.

William did 400 in 74. Matthew and Stephen started a 2000 but they were sluggish, and I stopped them after the first lap.
Leg 1:Distance5.000Time36:46.60Pace7:21.32
Alone.
Leg 2:Distance1.686Time12:16.50Pace7:16.83
Warm-up, strides.
Split 1:Distance1.000Time7:46.10Pace7:46.10
Cumilative:Distance1.000Time7:46.10Pace7:46.10
Split 2:Distance0.062Time0:16.90Pace4:32.58
Cumilative:Distance1.062Time8:03.00Pace7:34.80
Split 3:Distance0.187Time1:43.60Pace9:14.01
Cumilative:Distance1.249Time9:46.60Pace7:49.66
Split 4:Distance0.187Time0:16.90Pace1:30.37
Cumilative:Distance1.436Time10:03.50Pace7:00.26
Split 5:Distance0.250Time2:13.00Pace8:52.00
Cumilative:Distance1.686Time12:16.50Pace7:16.83
 
Leg 3:Distance0.380Time2:22.80Pace6:15.79
400+100
Split 1:Distance0.248Time1:10.60Pace4:44.68
Cumilative:Distance0.248Time1:10.60Pace4:44.68
Split 2:Distance0.070Time0:55.30Pace13:10.00
Cumilative:Distance0.318Time2:05.90Pace6:35.91
Split 3:Distance0.062Time0:16.90Pace4:32.58
Cumilative:Distance0.380Time2:22.80Pace6:15.79
 
Leg 4:Distance0.250Time2:27.70Pace9:50.80
Recovery jog.
Leg 5:Distance0.248Time1:37.50Pace6:33.15
Failed 2000 with Matthew and Stephen.
Leg 6:Distance1.750Time14:03.10Pace8:01.77
Back to the house.
Leg 7:Distance3.000Time24:22.50Pace8:07.50
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-02-24 08:41:47
Workout Totals: Distance12.000Time1:32:13.20Pace7:41.10
12 total. Easy runs, usual distances.
Leg 1:Distance5.000Time36:34.10Pace7:18.82
Alone.
Leg 2:Distance3.000Time23:43.60Pace7:54.53
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance4.000Time31:55.50Pace7:58.88
With Joseph and Jacob, part with Benjamin.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.260.000.000.9312.19

Fast Running Friend Workout - 2021-02-25 08:45:13
Workout Totals: Distance12.189Time1:33:05.90Pace7:38.27
12 total. Jacob tried to improve the 800 PR again this time paced by Benjamin, but blew up in the second lap and ran 2:25.7. I did 400+100 with the first 400 in 70.3. Matthew ran 800 PR of 2:51.3. Stephen barely missed his with 2:50.2.
Leg 1:Distance5.000Time36:22.40Pace7:16.48
Alone.
Leg 2:Distance1.561Time12:39.30Pace8:06.42
Warm-up, strides.
Split 1:Distance1.000Time7:36.50Pace7:36.50
Cumilative:Distance1.000Time7:36.50Pace7:36.50
Split 2:Distance0.062Time0:17.60Pace4:43.87
Cumilative:Distance1.062Time7:54.10Pace7:26.42
Split 3:Distance0.187Time1:49.90Pace9:47.70
Cumilative:Distance1.249Time9:44.00Pace7:47.57
Split 4:Distance0.062Time0:17.30Pace4:39.03
Cumilative:Distance1.311Time10:01.30Pace7:38.66
Split 5:Distance0.250Time2:38.00Pace10:32.00
Cumilative:Distance1.561Time12:39.30Pace8:06.42
 
Leg 3:Distance0.380Time2:25.70Pace6:23.42
400+100
Split 1:Distance0.248Time1:10.30Pace4:43.47
Cumilative:Distance0.248Time1:10.30Pace4:43.47
Split 2:Distance0.070Time0:55.90Pace13:18.57
Cumilative:Distance0.318Time2:06.20Pace6:36.86
Split 3:Distance0.062Time0:19.50Pace5:14.52
Cumilative:Distance0.380Time2:25.70Pace6:23.42
 
Leg 4:Distance0.250Time2:32.70Pace10:10.80
Recovery lap.
Leg 5:Distance0.498Time2:51.30Pace5:43.98
Stephen and Matthews 800 (Joseph, Jacob, and William helped).
Leg 6:Distance1.500Time12:17.00Pace8:11.33
Cool-down to the house.
Leg 7:Distance3.000Time23:57.50Pace7:59.17
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.001.001.0012.00

Fast Running Friend Workout - 2021-02-26 08:25:22
Workout Totals: Distance12.000Time1:29:33.20Pace7:27.77
12 total, did 5+7 again. Did a mile pickup in the morning in 6:03 from 2.5 to 1.5, struggled on that one. In the afternoon tried it again, this time it was warmer, I had shorts and Joseph and Jacob with me, and we ran 5:50 from 2 to 1, felt a lot better on that one.
Leg 1:Distance5.000Time36:09.80Pace7:13.96
Alone.
Split 1:Distance2.500Time18:52.50Pace7:33.00
Cumilative:Distance2.500Time18:52.50Pace7:33.00
Split 2:Distance1.000Time6:03.20Pace6:03.20
Cumilative:Distance3.500Time24:55.70Pace7:07.34
Split 3:Distance1.500Time11:14.10Pace7:29.40
Cumilative:Distance5.000Time36:09.80Pace7:13.96
 
Leg 2:Distance3.000Time23:29.90Pace7:49.97
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance4.000Time29:53.50Pace7:28.38
With Joseph and Jacob, part with Benjamin.
Split 1:Distance2.000Time16:06.20Pace8:03.10
Cumilative:Distance2.000Time16:06.20Pace8:03.10
Split 2:Distance1.000Time5:50.30Pace5:50.30
Cumilative:Distance3.000Time21:56.50Pace7:18.83
Split 3:Distance1.000Time7:57.00Pace7:57.00
Cumilative:Distance4.000Time29:53.50Pace7:28.38
 

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.270.000.002.0017.27

Fast Running Friend Workout - 2021-02-27 08:10:50
Workout Totals: Distance17.270Time2:12:34.10Pace7:40.57
17+ total. Started with 7 with Chad. We did a mile pickup in 5:53. Actually felt OK on that one even though it was snowing. But we decided to do the hill workout instead of our planned tempo to avoid the snow. However, we had some issues with the hill workout. Stephen and William had sore throats, Jacob was struggling, and Chad fell back on the second interval. I also did not feel that great, had to work very hard to keep up with Joseph and Jacob. So William just ran 2 easy miles - he could not even keep up with us during the warm-up. Stephen and Bonnie did 2x0.25. We decided to stop the workout as a precaution, and have Joseph and Jacob run only 6 miles today in case a cold might be going through the house.

I added a mile with Mary and 0.25 with Bella later at night.
Leg 1:Distance7.000Time51:54.60Pace7:24.94
With Chad.
Split 1:Distance3.720Time28:52.30Pace7:45.67
Cumilative:Distance3.720Time28:52.30Pace7:45.67
Split 2:Distance1.000Time5:53.20Pace5:53.20
Cumilative:Distance4.720Time34:45.50Pace7:21.84
Split 3:Distance2.280Time17:09.10Pace7:31.36
Cumilative:Distance7.000Time51:54.60Pace7:24.94
 
Leg 2:Distance1.500Time11:33.00Pace7:42.00
Warm-up with the boys and Bonnie.
Leg 3:Distance1.520Time10:45.20Pace7:04.47
Hill workout.
Split 1:Distance0.500Time3:03.00Pace6:06.00
Cumilative:Distance0.500Time3:03.00Pace6:06.00
Split 2:Distance0.520Time4:42.80Pace9:03.85
Cumilative:Distance1.020Time7:45.80Pace7:36.67
Split 3:Distance0.500Time2:59.40Pace5:58.80
Cumilative:Distance1.520Time10:45.20Pace7:04.47
 
Leg 4:Distance6.000Time47:32.10Pace7:55.35
More distance with Chad.
Leg 5:Distance1.000Time8:39.20Pace8:39.20
With Mary.
Leg 6:Distance0.250Time2:10.00Pace8:40.00
With Bella.

Brown Crocs 3 Miles: 17.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
278.661.5022.129.19311.47
Brown Crocs 3 Miles: 311.47
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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