Breaking the Wall

Mesa Half Marathon

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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: 235.42 Year: 1829.28
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: 567.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
226.196.0047.432.44282.06
Lopsie Sports Sandals Miles: 282.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-02-01 08:28:26
Workout Totals: Distance12.000Time1:31:21.20Pace7:36.77
12 total. More or less a repeat of yesterday. Joseph moved up to 7, Jacob did the tempo with me, and timed me without telling me the splits. Turned out I was sluggish in the first mile (6:13), but then sped up in the second (6:00).
Leg 1:
Distance8.000Time59:58.70Pace7:29.84
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:06.30Pace7:55.63ZoneEasy Miles
Cumilative:Distance4.050Time32:06.30Pace7:55.63
Split 2:Distance2.000Time12:13.60Pace6:06.80ZoneThreshold Miles
Cumilative:Distance6.050Time44:19.90Pace7:19.65
Split 3:Distance1.950Time15:38.80Pace8:01.44ZoneEasy Miles
Cumilative:Distance8.000Time59:58.70Pace7:29.84
 
Leg 2:
Distance4.000Time31:22.50Pace7:50.62ZoneEasy Miles
With Matthew and William, part with Stephen.

Lopsie Sports Sandals 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
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-02-02 08:31:41
Workout Totals: Distance12.000Time1:30:27.30Pace7:32.28
12 total. Joseph is still at 7. Usual distances for everybody else. Jacob and I did our no splits 2 mile tempo. He stayed with me and timed my splits without telling me. It was 6:05, 6:02.

I got the massage tool for Benjamin from Costco. He used it and it seemed to do something. He did 4x1 mile on the road starting out in 4:58 and finishing in 4:40.
Leg 1:
Distance4.110Time32:58.30Pace8:01.34ZoneEasy Miles
With Jacob, part with Joseph.
Leg 2:
Distance3.890Time26:48.00Pace6:53.37
With Jacob.
Split 1:Distance2.000Time12:07.90Pace6:03.95ZoneThreshold Miles
Cumilative:Distance2.000Time12:07.90Pace6:03.95
Split 2:Distance1.890Time14:40.10Pace7:45.66ZoneEasy Miles
Cumilative:Distance3.890Time26:48.00Pace6:53.37
 
Leg 3:
Distance4.000Time30:41.00Pace7:40.25ZoneEasy Miles
With William and Matthew, part with Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-02-03 15:50:55
Workout Totals: Distance12.000Time1:31:33.90Pace7:37.82
12 total. Ran in the afternoon. Usual distances for everybody except Joseph who is still at 7. Jacob and I did our usual tempo. He got 11:26, I had 11:58 - my first time under 12:00 in this tempo.

Benjamin moved to 12 at once instead of 9+3. He did his mile pickup around 5:00.
 
Leg 1:
Distance4.000Time31:37.20Pace7:54.30ZoneEasy Miles
Leg 2:
Distance8.000Time59:56.70Pace7:29.59
Split 1:Distance4.050Time32:12.50Pace7:57.16ZoneEasy Miles
Cumilative:Distance4.050Time32:12.50Pace7:57.16
Split 2:Distance2.000Time11:58.50Pace5:59.25ZoneThreshold Miles
Cumilative:Distance6.050Time44:11.00Pace7:18.18
Split 3:Distance1.950Time15:45.70Pace8:04.97ZoneEasy Miles
Cumilative:Distance8.000Time59:56.70Pace7:29.59
 

Lopsie Sports Sandals 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
9.003.000.000.0012.00

Fast Running Friend Workout - 2022-02-04 15:51:23
Workout Totals: Distance12.000Time1:32:02.20Pace7:40.18
12 total. Jacob did 8, Joseph 7, Stephen 6 - easy pace. I paced William and Matthew. We did a 3 mile tempo down the canyon in 19:36 (6:34, 6:35, 6:27). Benjamin did the usual 5 with a mile pickup in 4:58. Sarah did 4, Mary 1.5, Bella 0.5, Leigha 200 meters.
Leg 1:
Distance0.980Time8:18.60Pace8:28.78ZoneEasy Miles
Leg 2:
Distance3.000Time19:36.00Pace6:32.00ZoneMarathon Pace Miles
Leg 3:
Distance2.020Time17:40.00Pace8:44.75ZoneEasy Miles
Leg 4:
Distance6.000Time46:27.60Pace7:44.60ZoneEasy Miles

Lopsie Sports Sandals 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
10.000.006.000.0016.00

Fast Running Friend Workout - 2022-02-05 09:01:22
Workout Totals: Distance16.000Time1:59:03.80Pace7:26.49
16 total. Last big workout before the Phoenix half. Woke up early to talk to Felix after his race in Nairobi. He ran 14:41 5000 in the Kenya Athletics meet in a $5 Kenyan street version of Crocs. The race got delayed, so he did not start until 3 pm. And it was 30 F + 5400 elevation. He is racing again in 2 weeks in Kisumu, the stadium is at only 3860 feet, so hopefully we will see a better result.

Chad, Jacob, and I did a 6 mile tempo like last week, except we started higher up, and ran only 0.5 back, so 5 down, 0.5 up, 0.5 down. Our split at 4 miles was a bit slower - 24:54. Some of it was because of the snow sections, some because I was tired from waking up early. That part was completely by feel, no splits. Then we ran 6:11, then 3:24 up, and 2:58 down, total of 37:27.

Jacob had 29:00 at 5 miles, then 3:15 up and 3:08 down, total of 35:23. He was struggling in the last mile.

Benjamin did 7.5 K in 25:04, followed up 5 K in 16:21, if I remember right.

Easy pace for everybody else.
Leg 1:
Distance2.480Time20:14.50Pace8:09.72ZoneEasy Miles
With Chad and Jacob.
Leg 2:
Distance6.000Time37:27.10Pace6:14.52ZoneThreshold Miles
With Chad.
Leg 3:
Distance7.520Time1:01:22.20Pace8:09.65ZoneEasy Miles
With Chad, part with Jacob.

Lopsie Sports Sandals Miles: 16.00
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 - our ward, then the Russian branch. Fast Sunday.

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 - 2022-02-07 08:38:17
Workout Totals: Distance12.000Time1:33:05.50Pace7:45.46
12 total, easy pace, usual distances for everybody.
Leg 1:
Distance8.000Time1:01:37.20Pace7:42.15ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance4.000Time31:28.30Pace7:52.07ZoneEasy Miles
With William and Matthew, part with Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-02-08 08:36:52
Workout Totals: Distance12.000Time1:33:01.20Pace7:45.10
12 total, easy pace, usual distances for everybody.
Leg 1:
Distance8.000Time1:01:34.60Pace7:41.82ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance4.000Time31:26.60Pace7:51.65ZoneEasy Miles
With William and Matthew, part with Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

Fast Running Friend Workout - 2022-02-09 08:41:34
Workout Totals: Distance10.000Time1:17:36.30Pace7:45.63
10 total, start of the taper for the Mesa Half. Joseph and Jacob did 6, William, Stephen, and Matthew did their usual 4. Joseph, Jacob, and I did a mile pickup in 6:09. Joseph set the pace.

Benjamin did a 5 K tempo on his loop course in 16:16.
Leg 1:
Distance6.000Time46:15.80Pace7:42.63
With Joseph and Jacob.
Split 1:Distance2.000Time15:42.10Pace7:51.05ZoneEasy Miles
Cumilative:Distance2.000Time15:42.10Pace7:51.05
Split 2:Distance1.000Time6:09.40Pace6:09.40ZoneThreshold Miles
Cumilative:Distance3.000Time21:51.50Pace7:17.17
Split 3:Distance3.000Time24:24.30Pace8:08.10ZoneEasy Miles
Cumilative:Distance6.000Time46:15.80Pace7:42.63
 
Leg 2:
Distance4.000Time31:20.50Pace7:50.12ZoneEasy Miles
With William and Matthew, part with Stephen.

Lopsie Sports Sandals Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.130.000.000.008.13

Fast Running Friend Workout - 2022-02-10 10:52:31
Workout Totals: Distance8.130Time1:02:31.30Pace7:41.41
8 total in St. George on the way to Mesa, taper continues. Joseph and Jacob did 4, William, Stephen and Matthew 3.
Leg 1:
Distance0.500Time4:21.90Pace8:43.80ZoneEasy Miles
With Bella, Joseph, Jacob, William, Stephen and Matthew.
Leg 2:
Distance1.500Time12:09.10Pace8:06.07ZoneEasy Miles
With Mary, Joseph, Jacob, William, Stephen and Matthew.
Leg 3:
Distance0.130Time1:34.80Pace12:09.23ZoneEasy Miles
With Leigha and a few other kids.
Leg 4:
Distance6.000Time44:25.50Pace7:24.25ZoneEasy Miles
Part with Joseph and Jacob, part alone.

Lopsie Sports Sandals Miles: 8.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Tapering in Mesa. Ran 6 with Benjamina, part with all of the kids excepts the ones that were not with us - which would be everybody except Jenny and Julia.

Lopsie Sports Sandals Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Mesa Half Marathon (13.109 Miles) 01:22:45, Place overall: 110, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.860.0013.110.0015.97

Fast Running Friend Workout - 2022-02-12 06:07:43
Workout Totals: Distance15.964Time1:46:08.40Pace6:38.92
Mesa Half, 1:22:45, 110th overall, 3rd in 45-49.

Kept up sub-6:10 average in the first 5 miles, then slowed down to 6:20, then really slowed down around 8 and 9 miles, but then found a bit of juice in the last 3 miles. The speed is better than it was two weeks ago, but still need to work on endurance.

Benjamin decided to start out slower to see if he would be able to avoid the spasm problem. It did not work. He ran the early miles at 5:30 pace, and then the spasm came around 4 miles like it usually does. He slowed down to 5:40-5:50. At 8 miles he had 44:32. Then all of sudden he started loosening up, and ran the next 2 miles in 10:34. And then he loosened up even more and ran the last 5 K in 15:44, 5:03 average finishing in 1:10:50 in 27th place. So we learned something - when he gets a spasm, he should just keep running and it may go away. My working theory is that he has some antagonist muscle that for some odd reason engages and works against him causing the spasm. Then it fatigues, and he loosens up, and can run. If that is the case, then how do we make this antagonist not engage at all?

Jacob ran the first 5 miles in 29:00 at a fairly even pace, then slowed down to 6:10, then even 6:30. He had 1:00:06 at 10 miles, and then the last 5 K was 19:09 and he finished with a PR of 1:19:15 in 77th place.

Joseph, William, Stephen, and Matthew ran in the 10 K. Results:

Joseph 38:56
William 42:19
Matthew 43:30
Stephen 43:30

I was happy to see that Joseph and William recovered well enough from COVID to run some kind of respectable time. For Stephen and Matthew this was their first 10 K. Stephen definitely did better than he was doing in the 3 Ks this summer and in cross-country. Matthew ran about what I was expecting based on his recent 5 K.

After the race we drove to St. George and stayed there for the rest of the weekend.
Leg 1:
Distance1.355Time10:50.60Pace8:00.15ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.109Time1:22:48.40Pace6:19.01
Race.
Split 1:Distance2.000Time12:19.80Pace6:09.90ZoneThreshold Miles
Cumilative:Distance2.000Time12:19.80Pace6:09.90
Split 2:Distance1.000Time6:06.70Pace6:06.70ZoneThreshold Miles
Cumilative:Distance3.000Time18:26.50Pace6:08.83
Split 3:Distance1.000Time6:07.60Pace6:07.60ZoneThreshold Miles
Cumilative:Distance4.000Time24:34.10Pace6:08.52
Split 4:Distance1.000Time6:09.50Pace6:09.50ZoneThreshold Miles
Cumilative:Distance5.000Time30:43.60Pace6:08.72
Split 5:Distance2.000Time12:41.40Pace6:20.70ZoneThreshold Miles
Cumilative:Distance7.000Time43:25.00Pace6:12.14
Split 6:Distance1.000Time6:20.30Pace6:20.30ZoneThreshold Miles
Cumilative:Distance8.000Time49:45.30Pace6:13.16
Split 7:Distance1.000Time6:29.50Pace6:29.50ZoneThreshold Miles
Cumilative:Distance9.000Time56:14.80Pace6:14.98
Split 8:Distance1.000Time6:38.10Pace6:38.10ZoneThreshold Miles
Cumilative:Distance10.000Time1:02:52.90Pace6:17.29
Split 9:Distance1.000Time6:20.50Pace6:20.50ZoneThreshold Miles
Cumilative:Distance11.000Time1:09:13.40Pace6:17.58
Split 10:Distance1.000Time6:28.30Pace6:28.30ZoneThreshold Miles
Cumilative:Distance12.000Time1:15:41.70Pace6:18.47
Split 11:Distance0.970Time6:11.10Pace6:22.58ZoneThreshold Miles
Cumilative:Distance12.970Time1:21:52.80Pace6:18.78
Split 12:Distance0.139Time0:55.60Pace6:40.00ZoneThreshold Miles
Cumilative:Distance13.109Time1:22:48.40Pace6:19.01
 
Leg 3:
Distance0.500Time4:19.40Pace8:38.80ZoneEasy Miles
With Mary and Bella.
Leg 4:
Distance1.000Time8:10.00Pace8:10.00ZoneEasy Miles
With Mary.

Lopsie Sports Sandals Miles: 15.96
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 in St. George. It had a lot more children than our ward or any ward I have attended before.

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 - 2022-02-14 11:53:31
Workout Totals: Distance12.000Time1:34:43.30Pace7:53.61
Easy runs. 12 total. Usual distances for the kids. Ran in St. George.

Benjamin did 12 total with a mile pickup in 5:06.
Leg 1:
Distance0.500Time4:17.10Pace8:34.20ZoneEasy Miles
With Bella, Mary, Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance1.000Time8:49.60Pace8:49.60ZoneEasy Miles
Same company without Bella.
Leg 3:
Distance2.500Time20:05.30Pace8:02.12ZoneEasy Miles
Same company now without Mary.
Leg 4:
Distance4.000Time31:34.10Pace7:53.52ZoneEasy Miles
With Joseph and Jacob.
Leg 5:
Distance4.000Time29:57.20Pace7:29.30ZoneEasy Miles
Alone.

Lopsie Sports Sandals 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
11.850.000.000.1612.01

Fast Running Friend Workout - 2022-02-15 16:57:07
Workout Totals: Distance12.000Time1:33:00.00Pace7:45.00
12 total for me. Usual distances for the kids. I did a pickup on the hill at the end in 55.9.

Benjamin did only 9, felt tight and tired.
Leg 1:
Distance8.000Time1:03:35.50Pace7:56.94ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance4.000Time29:24.50Pace7:21.12
Alone.
Split 1:Distance3.845Time28:28.60Pace7:24.37ZoneEasy Miles
Cumilative:Distance3.845Time28:28.60Pace7:24.37
Split 2:Distance0.155Time0:55.90Pace6:00.65ZoneVO2 Max Miles
Cumilative:Distance4.000Time29:24.50Pace7:21.12
 

Lopsie Sports Sandals 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
9.690.002.000.3112.00

Fast Running Friend Workout - 2022-02-16 08:43:20
Workout Totals: Distance8.000Time58:37.30Pace7:19.66
12 total. Did the usual 2 mile tempo with Jacob in 12:27 (he took the splits silently - 6:16, 6:11). Felt sluggish. Did a pickup on the hill in 56.3, then later in the evening did it with William and got 49.4.

Benjamin felt better, did 12 with a mile in 4:53.
Leg 1:
Distance8.000Time58:37.30Pace7:19.66
With Jacob, part with Joseph.
Split 1:Distance4.110Time31:20.40Pace7:37.52ZoneEasy Miles
Cumilative:Distance4.110Time31:20.40Pace7:37.52
Split 2:Distance2.000Time12:27.40Pace6:13.70ZoneThreshold Miles
Cumilative:Distance6.110Time43:47.80Pace7:10.08
Split 3:Distance1.735Time13:53.20Pace8:00.23ZoneEasy Miles
Cumilative:Distance7.845Time57:41.00Pace7:21.17
Split 4:Distance0.155Time0:56.30Pace6:03.23ZoneVO2 Max Miles
Cumilative:Distance8.000Time58:37.30Pace7:19.66
 
Fast Running Friend Workout - 2022-02-16 18:17:45
Workout Totals: Distance4.000Time32:12.30Pace8:03.08
 
Leg 1:
Distance1.500Time12:54.90Pace8:36.60ZoneEasy Miles
With Mary, William, and Stephen.
Leg 2:
Distance2.500Time19:17.40Pace7:42.96
With William.
Split 1:Distance2.345Time18:28.00Pace7:52.49ZoneEasy Miles
Cumilative:Distance2.345Time18:28.00Pace7:52.49
Split 2:Distance0.155Time0:49.40Pace5:18.71ZoneVO2 Max Miles
Cumilative:Distance2.500Time19:17.40Pace7:42.96
 

Lopsie Sports Sandals 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
9.690.002.000.3112.00

Fast Running Friend Workout - 2022-02-17 08:33:50
Workout Totals: Distance12.000Time1:32:48.00Pace7:44.00
12 total. Did a 2 mile tempo with Jacob in 12:19 (Joseph did the first mile in 6:03). Then we did a pickup on the uphill in 58.0. Later in the evening I paced Matthew to a PR of 51.9 on that same stretch. Also Matthew, Stephen, Mary, Bella, William, and I did uphill bounds on grass.

Felt sluggish in the morning, a bit livelier in the afternoon.
Leg 1:
Distance8.000Time59:09.90Pace7:23.74
With Jacob, part with Joseph.
Split 1:Distance4.050Time31:49.70Pace7:51.53ZoneEasy Miles
Cumilative:Distance4.050Time31:49.70Pace7:51.53
Split 2:Distance2.000Time12:19.20Pace6:09.60ZoneThreshold Miles
Cumilative:Distance6.050Time44:08.90Pace7:17.83
Split 3:Distance1.795Time14:03.00Pace7:49.64ZoneEasy Miles
Cumilative:Distance7.845Time58:11.90Pace7:25.11
Split 4:Distance0.155Time0:58.00Pace6:14.19ZoneVO2 Max Miles
Cumilative:Distance8.000Time59:09.90Pace7:23.74
 
Leg 2:
Distance4.000Time33:38.10Pace8:24.53
With William, Stephen, and Matthew, part with Mary and Bella.
Split 1:Distance3.845Time32:46.20Pace8:31.37ZoneEasy Miles
Cumilative:Distance3.845Time32:46.20Pace8:31.37
Split 2:Distance0.155Time0:51.90Pace5:34.84ZoneVO2 Max Miles
Cumilative:Distance4.000Time33:38.10Pace8:24.53
 

Lopsie Sports Sandals 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
9.123.000.000.1612.28

Fast Running Friend Workout - 2022-02-18 08:34:12
Workout Totals: Distance12.275Time1:31:25.90Pace7:26.92
12+ total. Paced William, Stephen, and Matthew in a 3 mile down the canyon tempo run in 19:37. Stephen did just the first 2 miles in 13:17. Leigha set a record in 200 meters - 1:17.
Leg 1:
Distance4.000Time29:45.20Pace7:26.30
Part with Joseph and Jacob, part alone.
Split 1:Distance3.845Time28:49.10Pace7:29.70ZoneEasy Miles
Cumilative:Distance3.845Time28:49.10Pace7:29.70
Split 2:Distance0.155Time0:56.10Pace6:01.94ZoneVO2 Max Miles
Cumilative:Distance4.000Time29:45.20Pace7:26.30
 
Leg 2:
Distance0.980Time8:25.40Pace8:35.71ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 3:
Distance3.000Time19:37.40Pace6:32.47ZoneMarathon Pace Miles
Tempo run with William, Stephen (2 miles), and Matthew.
Leg 4:
Distance2.670Time19:53.10Pace7:26.85ZoneEasy Miles
Alone.
Leg 5:
Distance0.500Time4:28.70Pace8:57.40ZoneEasy Miles
With Bella.
Leg 6:
Distance1.000Time7:58.70Pace7:58.70ZoneEasy Miles
With Mary.
Leg 7:
Distance0.125Time1:17.40Pace10:19.20ZoneEasy Miles
With Leigha.

Lopsie Sports Sandals Miles: 12.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.008.000.0014.50

Fast Running Friend Workout - 2022-02-19 09:13:42
Workout Totals: Distance14.500Time1:45:18.10Pace7:15.73
14.5 total. Chad and I did an 8 mile tempo - 5 down, 1.5 up, 1.5 down in 50:35. Jacob ran with us until the last 1.5, then sped up and finished in 49:54 (8:21 last 1.5). Joseph did the first 5 with us in 31:05.

I had the target of 6:20 in mind for the first 5 miles, but we went faster for the most part except for a couple of quarters around 4 miles when Joseph got the side ache. Then once we turned around I was happy we were able to average sub-7:00 on the uphill. On the way back it took us about half a mile to shift gears, but then we ran 5:54 for the last mile with the last two quarters in 89 and 83.

I was happy with this tempo run for all of us. Other kids ran easy.

Benjamin did 7.5 K in 15:47 + 5 K in 16:50 or so if I remember right. It was windy. He had a spams in the hamstring this time. I got him a device to work on the glut/quad/hamstring strength.

Bella set a record for 0.5 running it in 4:00.
Leg 1:
Distance2.480Time20:11.40Pace8:08.47ZoneEasy Miles
With Chad, Joseph, and Jacob - warm-up.
Leg 2:
Distance8.000Time50:35.10Pace6:19.39ZoneThreshold Miles
Tempo run with Chad - part with Joseph and Jacob.
Leg 3:
Distance3.520Time30:31.20Pace8:40.23ZoneEasy Miles
With Chad.
Leg 4:
Distance0.500Time4:00.40Pace8:00.80ZoneEasy Miles
With Bella. Mary ran ahead a bit.

Lopsie Sports Sandals Miles: 14.50
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 - our ward, then the Russian branch.

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 - 2022-02-21 10:04:31
Workout Totals: Distance12.000Time1:36:55.70Pace8:04.64
12 total. Snowy day. Felt sluggish and unmotivated, but got through the distance. Usual distance for the kids, easy pace.

Benjamin did 12 with a mile pickup in 5:06.
Leg 1:
Distance4.000Time31:54.90Pace7:58.73ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance4.000Time31:51.60Pace7:57.90ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance0.500Time4:43.30Pace9:26.60ZoneEasy Miles
With William, Stephen, and Bella.
Leg 4:
Distance1.500Time13:17.70Pace8:51.80ZoneEasy Miles
With William, Stephen, and Mary.
Leg 5:
Distance2.000Time15:08.20Pace7:34.10ZoneEasy Miles
Alone.

Lopsie Sports Sandals 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 - 2022-02-22 08:46:02
Workout Totals: Distance12.000Time1:37:55.60Pace8:09.63
12 total, easy pace, usual distances. We got a good amount of snow, so the paces were slower.

Benjamin did 12 with a mile pickup in 4:55.
Leg 1:
Distance6.000Time49:57.20Pace8:19.53ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance3.000Time23:29.40Pace7:49.80ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 3:
Distance3.000Time24:29.00Pace8:09.67ZoneEasy Miles
Part with Bella, Mary, William, Stephen, and Matthew, part alone.

Lopsie Sports Sandals 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
10.500.000.001.5012.00

Fast Running Friend Workout - 2022-02-23 08:46:08
Workout Totals: Distance12.000Time1:37:03.10Pace8:05.26
12 total. It was cold and snowy today. We found a stretch up the hill to do some speedwork. I did 3x0.5 3:10, 3:05, 3:00. Jacob did the first two with me, then the last one in 2:35. Joseph was struggling with his back muscles constraining his chest, was not able to do speed, but did 2 in the morning, and then after a massage was able to run 6 more at night.
Leg 1:
Distance7.000Time55:27.00Pace7:55.29
With Joseph(part), and Jacob.
Split 1:Distance1.500Time12:21.90Pace8:14.60ZoneEasy Miles
Cumilative:Distance1.500Time12:21.90Pace8:14.60
Split 2:Distance0.500Time3:10.20Pace6:20.40ZoneVO2 Max Miles
Cumilative:Distance2.000Time15:32.10Pace7:46.05
Split 3:Distance1.000Time8:34.80Pace8:34.80ZoneEasy Miles
Cumilative:Distance3.000Time24:06.90Pace8:02.30
Split 4:Distance0.500Time3:05.60Pace6:11.20ZoneVO2 Max Miles
Cumilative:Distance3.500Time27:12.50Pace7:46.43
Split 5:Distance1.000Time8:29.50Pace8:29.50ZoneEasy Miles
Cumilative:Distance4.500Time35:42.00Pace7:56.00
Split 6:Distance0.500Time3:00.40Pace6:00.80ZoneVO2 Max Miles
Cumilative:Distance5.000Time38:42.40Pace7:44.48
Split 7:Distance2.000Time16:44.60Pace8:22.30ZoneEasy Miles
Cumilative:Distance7.000Time55:27.00Pace7:55.29
 
Leg 2:
Distance0.500Time4:37.60Pace9:15.20ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time8:17.70Pace8:17.70ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 4:
Distance3.500Time28:40.80Pace8:11.66ZoneEasy Miles
With William, Stephen, Matthew, and Joseph.

Lopsie Sports Sandals 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
10.000.000.000.0010.00

Fast Running Friend Workout - 2022-02-24 07:09:19
Workout Totals: Distance10.000Time1:24:57.50Pace8:29.75
10 total today - tapering for the 15 K on Saturday. Had an early meeting, so had to run earlier in the morning when there was a lot of snow. Kids ran on their own, 6 for Joseph and Jacob, 3 for William, Stephen, and Matthew, usual distances for Mary and Bella.
Leg 1:
Distance10.000Time1:24:57.50Pace8:29.75ZoneEasy Miles
Alone.

Lopsie Sports Sandals Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.120.000.000.006.12

Fast Running Friend Workout - 2022-02-25 15:56:00
Workout Totals: Distance6.125Time49:33.80Pace8:05.52
6 total today, tapering. Joseph, Jacob, William, Stephen, and Matthew tapering as well.
Leg 1:
Distance4.000Time31:15.50Pace7:48.88ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance0.500Time4:02.70Pace8:05.40ZoneEasy Miles
With Bella, Stephen, William, and Matthew.
Leg 3:
Distance1.500Time12:52.10Pace8:34.73ZoneEasy Miles
With Mary, Stephen, William, and Matthew.
Leg 4:
Distance0.125Time1:23.50Pace11:08.00ZoneEasy Miles
With Leigha.

Lopsie Sports Sandals Miles: 6.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.610.009.320.0014.93

Fast Running Friend Workout - 2022-02-26 08:36:25
Workout Totals: Distance14.927Time1:44:25.30Pace6:59.73
Salt Lake Track Club Winter Series 15 K, 58:38, 19th overall, 1st in 45-49. I was happy with the result. I had a hard time sleeping the last couple of nights due to the war in Ukraine, so I was wondering how my adrenal glands would hold today. They did better than I expected. I thought about the people, vivid images and voices from the videos were in my mind, and that gave me the strength to dig deep and push hard. I ran fairly evenly for the first 10 K which I did in 38:43, and then I lost steam, but still was able to run sub-20:00 for the last 5 K.

All of our boys that are at home ran:

Jacob 56:59 - similar experience to mine, except at a faster pace.

Joseph - 1:04:48 - ran the first 2 miles with me, then his chest tightened up and he could barely run after that.

William - 1:07:45, all in all a respectable time considering his struggles lately.

Matthew - 1:08:59 - his first 15 K.

Stephen - DNF after 2 miles, had a mental breakdown overthinking the length of the distance. We still have a lot of work on mental toughness.

Benjamin did a 5 K at 5:20 pace, I think, in the middle of 16. Usual distances for Mary and Bella.
Leg 1:
Distance2.322Time18:34.40Pace7:59.93ZoneEasy Miles
Warm-up.
Leg 2:
Distance10.605Time1:08:59.10Pace6:30.30
Race + pacing Matthew.
Split 1:Distance1.000Time6:16.90Pace6:16.90ZoneThreshold Miles
Cumilative:Distance1.000Time6:16.90Pace6:16.90
Split 2:Distance1.000Time6:10.60Pace6:10.60ZoneThreshold Miles
Cumilative:Distance2.000Time12:27.50Pace6:13.75
Split 3:Distance1.000Time6:16.70Pace6:16.70ZoneThreshold Miles
Cumilative:Distance3.000Time18:44.20Pace6:14.73
Split 4:Distance1.000Time6:14.60Pace6:14.60ZoneThreshold Miles
Cumilative:Distance4.000Time24:58.80Pace6:14.70
Split 5:Distance1.000Time6:15.00Pace6:15.00ZoneThreshold Miles
Cumilative:Distance5.000Time31:13.80Pace6:14.76
Split 6:Distance1.000Time6:11.80Pace6:11.80ZoneThreshold Miles
Cumilative:Distance6.000Time37:25.60Pace6:14.27
Split 7:Distance1.000Time6:26.10Pace6:26.10ZoneThreshold Miles
Cumilative:Distance7.000Time43:51.70Pace6:15.96
Split 8:Distance1.000Time6:27.50Pace6:27.50ZoneThreshold Miles
Cumilative:Distance8.000Time50:19.20Pace6:17.40
Split 9:Distance1.000Time6:23.90Pace6:23.90ZoneThreshold Miles
Cumilative:Distance9.000Time56:43.10Pace6:18.12
Split 10:Distance0.321Time1:58.80Pace6:10.09ZoneThreshold Miles
Cumilative:Distance9.321Time58:41.90Pace6:17.85
Split 11:Distance1.284Time10:17.20Pace8:00.69ZoneEasy Miles
Cumilative:Distance10.605Time1:08:59.10Pace6:30.30
 
Leg 3:
Distance0.500Time4:06.70Pace8:13.40ZoneEasy Miles
With Bella and Stephen.
Leg 4:
Distance1.500Time12:45.10Pace8:30.07ZoneEasy Miles
With Mary and Stephen.

Lopsie Sports Sandals Miles: 14.93
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 our ward and the Russian branch. Fasted for Ukraine.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2022-02-28 08:41:02
Workout Totals: Distance12.125Time1:36:28.60Pace7:57.41
12 total. Usual distances. Bella ran a mile record on the little girl course - 8:17. Splits - 2:05, 2:09, 2:03, 1:59. Otherwise, easy runs, usual distances.
Leg 1:
Distance6.000Time47:29.10Pace7:54.85ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance0.125Time1:21.80Pace10:54.40ZoneEasy Miles
With Leigha
Leg 3:
Distance1.000Time8:17.10Pace8:17.10ZoneEasy Miles
With Bella, William, Stephen and Matthew.
Leg 4:
Distance2.000Time15:59.40Pace7:59.70ZoneEasy Miles
With William, Stephen, and Mary.
Leg 5:
Distance3.000Time23:21.20Pace7:47.07ZoneEasy Miles
Alone.

Lopsie Sports Sandals Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
226.196.0047.432.44282.06
Lopsie Sports Sandals Miles: 282.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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