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:
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Miles:This week: 0.00 Month: 0.00 Year: 882.94
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: 1312.70
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
264.812.6220.1111.07298.61
Blue Crocs Miles: 240.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Feb 01, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.380.620.000.0012.00

Fast Running Friend Workout - 2023-02-01 16:26:42
Workout Totals: Distance12.000Time1:38:44.50Pace8:13.71
12 total. Did 1000 on the track with Bonnie at her perceived 10K effort in 4:12. The track was partially covered with snow and ice. Matthew, Mary, and Bella ran some extra distance (5.3/3.3) due the trip to the car shop. Joseph and William did only 4 due to sore throat/swollen lymph nodes. Otherwise, easy runs, usual distances.
Leg 1:
Distance2.000Time15:27.10Pace7:43.55ZoneEasy Miles
With Bonnie and Matthew, part with Stephen.
Leg 2:
Distance3.300Time29:46.00Pace9:01.21ZoneEasy Miles
With Matthew, Bonnie, Mary, and Bella to the car shop.
Leg 3:
Distance2.700Time22:36.80Pace8:22.52
With Bonnie.
Split 1:Distance0.940Time8:04.00Pace8:34.89ZoneEasy Miles
Cumilative:Distance0.940Time8:04.00Pace8:34.89
Split 2:Distance0.621Time4:12.30Pace6:46.28ZoneMarathon Pace Miles
Cumilative:Distance1.561Time12:16.30Pace7:51.68
Split 3:Distance1.139Time10:20.50Pace9:04.78ZoneEasy Miles
Cumilative:Distance2.700Time22:36.80Pace8:22.52
 
Leg 4:
Distance4.000Time30:54.60Pace7:43.65ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Feb 02, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.001.000.0010.25

Fast Running Friend Workout - 2023-02-02 09:47:41
Workout Totals: Distance10.250Time1:19:18.50Pace7:44.24
10 total in St. George on our way to Mesa, AZ. Did a mile pickup with the kids. Bonnie, Matthew, Jacob and I did 6:02. William and Joseph were a bit ahead, I think around 5:50-5:55, Stephen ran 6:36. Joseph, Jacob, and Bonnie did 6, William, Stephen, and Matthew 4, Mary and Bella 2, Leigha 0.25.
Leg 1:
Distance0.250Time2:50.70Pace11:22.80ZoneEasy Miles
With Leigha and everybody else.
Leg 2:
Distance2.000Time17:19.10Pace8:39.55ZoneEasy Miles
With Mary, Bella, and everybody else.
Leg 3:
Distance1.000Time7:52.40Pace7:52.40ZoneEasy Miles
With Matthew, Stephen, Bonnie, Joseph, Jacob and William.
Leg 4:
Distance1.000Time6:02.80Pace6:02.80ZoneThreshold Miles
Pickup.
Leg 5:
Distance2.000Time15:53.40Pace7:56.70ZoneEasy Miles
With Bonnie, Joseph, and Jacob.
Leg 6:
Distance4.000Time29:20.10Pace7:20.02ZoneEasy Miles
Alone.

Blue Crocs Miles: 10.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Feb 03, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Fast Running Friend Workout - 2023-02-03 09:37:02
Workout Totals: Distance6.250Time51:47.00Pace8:17.12
6 total. In Chandler, AZ. Reduced mileage for the kids for the taper for the race tomorrow.
Leg 1:
Distance0.250Time2:56.10Pace11:44.40ZoneEasy Miles
With Leigha.
Leg 2:
Distance2.000Time17:04.60Pace8:32.30ZoneEasy Miles
With Mary, Bella, and everybody else.
Leg 3:
Distance4.000Time31:46.30Pace7:56.57ZoneEasy Miles
Part with Joseph, Jacob, Bonnie, and William, part alone.

Blue Crocs Miles: 6.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Feb 04, 2023
Race: Mesa Half Marathon (13.109 Miles) 01:21:47, Place overall: 115, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.650.0013.110.0016.76

Fast Running Friend Workout - 2023-02-04 06:08:57
Workout Totals: Distance16.759Time1:53:50.80Pace6:47.59
Mesa Half, 1:21:47, 115th overall, 5th in 45-49.

I was happy that I was able to hold a more or less even pace. I was concerned that my endurance might not be sufficient to hold the pace due to the lack of long tempos and missed workouts due to the snow. I did slow down a bit towards the end, but my slowest mile was 6:22, only 8 seconds per mile slower than the average.

Kids:

Benjamin 1:12:22

Being in Austin is making him slower and slower. There was the spasm issue again. He did somehow run the last mile in 5:01, though. He responds to high-speed tempos, without those his nervous system unlearns how the balance the body. So he starts getting those strange spasms. But he has not found anywhere in Austin to do this type of training. I am telling him he needs to move now if he wants to have any hope of an OTQ.

Jacob 1:17:11 PR by over 1 minute. I am happy with his performance. He has had some rough spots in his training, but on the day of the race he delivered. Slowest mile 6:06 with 5:53 average.

10K:

Joseph 37:29 PR
Bonnie 39:43 PR
William 40:33
Matthew 40:55 PR
Stephen 47:17
Maddy 1:04:08 PR

Joseph had not had the best training, but still managed a small PR. Bonnie had a breakthrough run splitting 19:59, 19:44, thus getting a 5 K PR twice in a row. In the process she taught William a lesson about being humble and not making excuses - he could not keep up with her. Matthew also almost taught William a lesson in humility. His opening 5 K of 20:11 was also a 5 K PR.

Maddy ran her first 10 K. Her 5 K split of 29:45 was her first sub-30:00 5K.
Leg 1:
Distance2.050Time17:01.20Pace8:18.15ZoneEasy Miles
Warm-up with Benjamin and Jacob.
Leg 2:
Distance13.109Time1:21:47.30Pace6:14.35
Race.
Split 1:Distance1.000Time6:08.30Pace6:08.30ZoneThreshold Miles
Cumilative:Distance1.000Time6:08.30Pace6:08.30
Split 2:Distance1.000Time6:06.70Pace6:06.70ZoneThreshold Miles
Cumilative:Distance2.000Time12:15.00Pace6:07.50
Split 3:Distance1.000Time6:12.30Pace6:12.30ZoneThreshold Miles
Cumilative:Distance3.000Time18:27.30Pace6:09.10
Split 4:Distance1.000Time6:12.30Pace6:12.30ZoneThreshold Miles
Cumilative:Distance4.000Time24:39.60Pace6:09.90
Split 5:Distance1.000Time6:09.90Pace6:09.90ZoneThreshold Miles
Cumilative:Distance5.000Time30:49.50Pace6:09.90
Split 6:Distance2.000Time12:25.60Pace6:12.80ZoneThreshold Miles
Cumilative:Distance7.000Time43:15.10Pace6:10.73
Split 7:Distance1.000Time6:21.70Pace6:21.70ZoneThreshold Miles
Cumilative:Distance8.000Time49:36.80Pace6:12.10
Split 8:Distance1.000Time6:11.10Pace6:11.10ZoneThreshold Miles
Cumilative:Distance9.000Time55:47.90Pace6:11.99
Split 9:Distance1.000Time6:20.10Pace6:20.10ZoneThreshold Miles
Cumilative:Distance10.000Time1:02:08.00Pace6:12.80
Split 10:Distance1.000Time6:13.40Pace6:13.40ZoneThreshold Miles
Cumilative:Distance11.000Time1:08:21.40Pace6:12.85
Split 11:Distance1.000Time6:22.70Pace6:22.70ZoneThreshold Miles
Cumilative:Distance12.000Time1:14:44.10Pace6:13.67
Split 12:Distance1.000Time6:22.30Pace6:22.30ZoneThreshold Miles
Cumilative:Distance13.000Time1:21:06.40Pace6:14.34
Split 13:Distance0.109Time0:40.90Pace6:15.23ZoneThreshold Miles
Cumilative:Distance13.109Time1:21:47.30Pace6:14.35
 
Leg 3:
Distance1.600Time15:02.30Pace9:23.94ZoneEasy Miles
Cool-down with Stephen.

Blue Crocs Miles: 16.76
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Sun, Feb 05, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church in St. George around mile 18 of the St. George Marathon. We met Amber Green's sister and her husband.  Now I forgot their names. I think his name was Brandon, and hers started with an M.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Feb 06, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.050.000.000.0014.05

Fast Running Friend Workout - 2023-02-06 09:15:29
Workout Totals: Distance14.050Time1:57:16.70Pace8:20.83
Total of 14 in St. George. Recovery runs for the kids, reduced mileage for some.
Leg 1:
Distance4.000Time32:05.20Pace8:01.30ZoneEasy Miles
With Jacob and Bonnie.
Leg 2:
Distance2.000Time17:27.60Pace8:43.80ZoneEasy Miles
With Stephen and Bonnie.
Leg 3:
Distance0.250Time2:51.10Pace11:24.40ZoneEasy Miles
With Leigha.
Leg 4:
Distance2.000Time17:51.20Pace8:55.60ZoneEasy Miles
With Mary, Bella, Bonnie, Jacob, Stephen, and Matthew.
Leg 5:
Distance5.800Time47:01.60Pace8:06.48ZoneEasy Miles
With William and Joseph.

Blue Crocs Miles: 14.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Feb 07, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-02-07 09:37:28
Workout Totals: Distance12.000Time1:36:54.50Pace8:04.54
12 total. Easy pace, mostly usual distances. Stephen had a playing injury and hurt his foot. Could not run. For some reason his feet get injured a lot.
Leg 1:
Distance4.000Time33:22.10Pace8:20.52ZoneEasy Miles
With Matthew.
Leg 2:
Distance6.000Time46:24.00Pace7:44.00ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time17:08.40Pace8:34.20ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Feb 08, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.002.000.1612.01

Fast Running Friend Workout - 2023-02-08 16:46:31
Workout Totals: Distance12.000Time1:35:48.00Pace7:59.00
12 total. Did a 2 mile tempo down the canyon with Bonnie in 12:24, and then an uphill pickup in 52.4. Bonnie did it in 48.
Leg 1:
Distance2.000Time17:14.30Pace8:37.15ZoneEasy Miles
With Mary, Bella, and Bonnie.
Leg 2:
Distance8.000Time1:02:32.20Pace7:49.03
With Bonnie, part with William, I think.
Split 1:Distance4.230Time34:42.90Pace8:12.41ZoneEasy Miles
Cumilative:Distance4.230Time34:42.90Pace8:12.41
Split 2:Distance2.000Time12:24.50Pace6:12.25ZoneThreshold Miles
Cumilative:Distance6.230Time47:07.40Pace7:33.84
Split 3:Distance1.615Time14:32.40Pace9:00.19ZoneEasy Miles
Cumilative:Distance7.845Time1:01:39.80Pace7:51.61
Split 4:Distance0.155Time0:52.40Pace5:38.06ZoneVO2 Max Miles
Cumilative:Distance8.000Time1:02:32.20Pace7:49.03
 
Leg 3:
Distance2.000Time16:01.50Pace8:00.75ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Feb 09, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.002.000.0012.25

Fast Running Friend Workout - 2023-02-09 16:41:33
Workout Totals: Distance12.250Time1:36:28.10Pace7:52.50
12 total. Did a 2 mile tempo down the canyon in 11:56. Easy runs, usual distances for the kids.
Leg 1:
Distance8.000Time59:57.10Pace7:29.64
Part with someone, do not remember who, part alone.
Split 1:Distance4.230Time33:23.40Pace7:53.62ZoneEasy Miles
Cumilative:Distance4.230Time33:23.40Pace7:53.62
Split 2:Distance2.000Time11:56.70Pace5:58.35ZoneThreshold Miles
Cumilative:Distance6.230Time45:20.10Pace7:16.61
Split 3:Distance1.770Time14:37.00Pace8:15.48ZoneEasy Miles
Cumilative:Distance8.000Time59:57.10Pace7:29.64
 
Leg 2:
Distance0.250Time2:43.50Pace10:54.00ZoneEasy Miles
With Leigha.
Leg 3:
Distance2.000Time17:47.30Pace8:53.65ZoneEasy Miles
With Mary, Bella, William, and Matthew.
Leg 4:
Distance2.000Time16:00.20Pace8:00.10ZoneEasy Miles
With William and Matthew.

Blue Crocs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Feb 10, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.340.000.000.0013.34

Fast Running Friend Workout - 2023-02-10 09:35:29
Workout Totals: Distance13.340Time1:43:07.00Pace7:43.79
13 total. Easy pace, usual distances, except Mary and Bella who ran 3+ to Jamba Juice.
Leg 1:
Distance10.000Time1:14:36.70Pace7:27.67ZoneEasy Miles
With Jacob.
Leg 2:
Distance3.090Time25:49.70Pace8:21.52ZoneEasy Miles
With Mary and Bella.
Leg 3:
Distance0.250Time2:40.60Pace10:42.40ZoneEasy Miles
With Leigha.

Blue Crocs Miles: 13.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Feb 11, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.970.000.003.0015.97

Fast Running Friend Workout - 2023-02-11 15:23:43
Workout Totals: Distance15.975Time2:12:18.40Pace8:16.93
16 total. Did 12x0.25 down the canyon averaging a bit under 80 with the last one in 73.9. Recovery 0.125 jog. Jacob did them starting around 71, and working his way up to 65 on the last one. Joseph did the first 6 with Jacob. Bonnie did all of them with me, the first 4 or so a second faster, then 73.2 on the last one. William did them with Bonnie until about the 8th interval, then he started falling back, and I had him skip an interval. He recovered by the last one and ran it in about 72. Matthew did 6 total, every other with us, first three he kept up, then he started falling back by a couple of seconds.

I was happy that I found 73.9 in me on the last one.
Leg 1:
Distance2.000Time17:25.90Pace8:42.95ZoneEasy Miles
With Mary, Bella, Jacob and Bonnie.
Leg 2:
Distance2.050Time17:25.90Pace8:30.20ZoneEasy Miles
Warm-up with the kids.
Leg 3:
Distance4.375Time34:27.40Pace7:52.55
Workout.
Split 1:Distance0.250Time1:18.50Pace5:14.00ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:18.50Pace5:14.00
Split 2:Distance0.125Time1:29.30Pace11:54.40ZoneEasy Miles
Cumilative:Distance0.375Time2:47.80Pace7:27.47
Split 3:Distance0.250Time1:18.80Pace5:15.20ZoneVO2 Max Miles
Cumilative:Distance0.625Time4:06.60Pace6:34.56
Split 4:Distance0.125Time1:32.80Pace12:22.40ZoneEasy Miles
Cumilative:Distance0.750Time5:39.40Pace7:32.53
Split 5:Distance0.250Time1:19.50Pace5:18.00ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:58.90Pace6:58.90
Split 6:Distance0.125Time1:39.50Pace13:16.00ZoneEasy Miles
Cumilative:Distance1.125Time8:38.40Pace7:40.80
Split 7:Distance0.250Time1:19.20Pace5:16.80ZoneVO2 Max Miles
Cumilative:Distance1.375Time9:57.60Pace7:14.62
Split 8:Distance0.125Time1:54.50Pace15:16.00ZoneEasy Miles
Cumilative:Distance1.500Time11:52.10Pace7:54.73
Split 9:Distance0.250Time1:20.30Pace5:21.20ZoneVO2 Max Miles
Cumilative:Distance1.750Time13:12.40Pace7:32.80
Split 10:Distance0.125Time1:34.30Pace12:34.40ZoneEasy Miles
Cumilative:Distance1.875Time14:46.70Pace7:52.91
Split 11:Distance0.250Time1:20.40Pace5:21.60ZoneVO2 Max Miles
Cumilative:Distance2.125Time16:07.10Pace7:35.11
Split 12:Distance0.125Time1:42.00Pace13:36.00ZoneEasy Miles
Cumilative:Distance2.250Time17:49.10Pace7:55.16
Split 13:Distance0.250Time1:19.40Pace5:17.60ZoneVO2 Max Miles
Cumilative:Distance2.500Time19:08.50Pace7:39.40
Split 14:Distance0.125Time1:46.40Pace14:11.20ZoneEasy Miles
Cumilative:Distance2.625Time20:54.90Pace7:58.06
Split 15:Distance0.250Time1:18.10Pace5:12.40ZoneVO2 Max Miles
Cumilative:Distance2.875Time22:13.00Pace7:43.65
Split 16:Distance0.125Time1:41.50Pace13:32.00ZoneEasy Miles
Cumilative:Distance3.000Time23:54.50Pace7:58.17
Split 17:Distance0.250Time1:18.60Pace5:14.40ZoneVO2 Max Miles
Cumilative:Distance3.250Time25:13.10Pace7:45.57
Split 18:Distance0.125Time1:44.70Pace13:57.60ZoneEasy Miles
Cumilative:Distance3.375Time26:57.80Pace7:59.35
Split 19:Distance0.250Time1:19.20Pace5:16.80ZoneVO2 Max Miles
Cumilative:Distance3.625Time28:17.00Pace7:48.14
Split 20:Distance0.125Time1:42.10Pace13:36.80ZoneEasy Miles
Cumilative:Distance3.750Time29:59.10Pace7:59.76
Split 21:Distance0.250Time1:20.20Pace5:20.80ZoneVO2 Max Miles
Cumilative:Distance4.000Time31:19.30Pace7:49.82
Split 22:Distance0.125Time1:54.20Pace15:13.60ZoneEasy Miles
Cumilative:Distance4.125Time33:13.50Pace8:03.27
Split 23:Distance0.250Time1:13.90Pace4:55.60ZoneVO2 Max Miles
Cumilative:Distance4.375Time34:27.40Pace7:52.55
 
Leg 4:
Distance3.550Time31:14.90Pace8:48.14ZoneEasy Miles
With Jacob.
Leg 5:
Distance4.000Time31:44.30Pace7:56.07ZoneEasy Miles
Alone.

Blue Crocs Miles: 15.97
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Feb 12, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Feb 13, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-02-13 08:23:15
Workout Totals: Distance12.000Time1:36:04.70Pace8:00.39
12 total. Usual distances, easy pace, for everyone except Stephen. Stephen was able to run 1 mile, though, which is good progress.
Leg 1:
Distance8.000Time1:03:32.60Pace7:56.57ZoneEasy Miles
With Bonnie and Jacob.
Leg 2:
Distance2.000Time16:00.80Pace8:00.40ZoneEasy Miles
Part with William and Matthew, part alone.
Leg 3:
Distance2.000Time16:31.30Pace8:15.65ZoneEasy Miles
With William, Mary, and Bella. Part with Stephen.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Feb 14, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2023-02-14 16:59:15
Workout Totals: Distance12.000Time1:35:39.80Pace7:58.32
12 total. Did a mile pickup with Bonnie in 5:41.9. That is actually her PR for the down the canyon mile, although I think she could run 5:25 or even faster if she did it all out. It was hard for me, but I was able to keep up.

Otherwise, usual distances except for Stephen and Leigha. Stephen ran only 1 mile. Leigha fell asleep early.
Leg 1:
Distance8.000Time1:03:05.20Pace7:53.15
With Bonnie, part with Joseph.
Split 1:Distance4.230Time34:15.90Pace8:06.03ZoneEasy Miles
Cumilative:Distance4.230Time34:15.90Pace8:06.03
Split 2:Distance1.000Time5:41.90Pace5:41.90ZoneVO2 Max Miles
Cumilative:Distance5.230Time39:57.80Pace7:38.47
Split 3:Distance2.770Time23:07.40Pace8:20.87ZoneEasy Miles
Cumilative:Distance8.000Time1:03:05.20Pace7:53.15
 
Leg 2:
Distance2.000Time14:54.40Pace7:27.20ZoneEasy Miles
With Matthew.
Leg 3:
Distance2.000Time17:40.20Pace8:50.10ZoneEasy Miles
With Matthew, Mary, and Bella.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Feb 15, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2023-02-15 08:23:14
Workout Totals: Distance12.000Time1:36:15.60Pace8:01.30
12 total. Jacob, Bonnie, and I did a 2 mile pickup. Jacob did it in 11:24, did not have much juice today. Bonnie did not either and ran 12:31 - probably tired from yesterday's mile pickup and only 14 hours or so between the runs. I stayed with her.

Stephen did 2 miles. Usual distances, easy pace otherwise.
Leg 1:
Distance8.000Time1:03:23.40Pace7:55.42
With Jacob and Bonnie.
Split 1:Distance4.230Time34:25.70Pace8:08.35ZoneEasy Miles
Cumilative:Distance4.230Time34:25.70Pace8:08.35
Split 2:Distance2.000Time12:31.10Pace6:15.55ZoneThreshold Miles
Cumilative:Distance6.230Time46:56.80Pace7:32.13
Split 3:Distance1.770Time16:26.60Pace9:17.40ZoneEasy Miles
Cumilative:Distance8.000Time1:03:23.40Pace7:55.42
 
Leg 2:
Distance2.000Time15:58.80Pace7:59.40ZoneEasy Miles
Part with William and Matthew, part alone.
Leg 3:
Distance2.000Time16:53.40Pace8:26.70ZoneEasy Miles
With Bella and Mary, part with Joseph.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Feb 16, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-02-16 08:20:32
Workout Totals: Distance12.000Time1:31:37.70Pace7:38.14
12 total. Stephen was able to run 2 miles. Otherwise, usual distances, easy pace.
Leg 1:
Distance10.000Time1:14:44.00Pace7:28.40ZoneEasy Miles
With Jacob, mostly.
Leg 2:
Distance2.000Time16:53.70Pace8:26.85ZoneEasy Miles
With Mary, Bella, and Stephen.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Feb 17, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-02-17 09:27:05
Workout Totals: Distance12.000Time1:31:09.30Pace7:35.78
12 total. Easy pace, usual distance for everybody if I remember right.
Leg 1:
Distance10.000Time1:14:38.60Pace7:27.86ZoneEasy Miles
With Jacob.
Leg 2:
Distance2.000Time16:30.70Pace8:15.35ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Feb 18, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.003.0016.00

Fast Running Friend Workout - 2023-02-18 09:29:49
Workout Totals: Distance16.000Time2:12:10.10Pace8:15.63
16 total. Did 6x0.5 with 0.25 recovery, except 0.5 between 4th and 5th intervals because Bonnie was struggling. Did them with Bonnie. 2:47.9, 2:48.6, 2:48.9, 2:46.9, 2:46.5, 2:41.7. Bonnie fell back by about 1 s on the 4th one so we rested a bit longer. She fell back on the 5th one as well by about the same amount. On the last one I kicked in 78 for the last 0.25 as Bonnie was slowing down. She ran 2:47.

William did every other interval. On the first two, he was falling back and running somewhere around 2:50-2:52. On the last one he kept up and ran 2:46.

Jacob did 2:27, 2:30, 2:32, 2:33, 2:37, 2:35. He was struggling with the adrenaline. Joseph did every other one with him and was able to keep up.

Matthew and Stephen did 4 - Matthew's heels were hurting, and Stephen is still recovering from an injury.
Leg 1:
Distance2.050Time17:20.70Pace8:27.66ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.500Time33:54.70Pace7:32.16
Workout.
Split 1:Distance0.500Time2:47.90Pace5:35.80ZoneVO2 Max Miles
Cumilative:Distance0.500Time2:47.90Pace5:35.80
Split 2:Distance0.250Time2:48.30Pace11:13.20ZoneEasy Miles
Cumilative:Distance0.750Time5:36.20Pace7:28.27
Split 3:Distance0.500Time2:48.60Pace5:37.20ZoneVO2 Max Miles
Cumilative:Distance1.250Time8:24.80Pace6:43.84
Split 4:Distance0.250Time2:42.90Pace10:51.60ZoneEasy Miles
Cumilative:Distance1.500Time11:07.70Pace7:25.13
Split 5:Distance0.500Time2:48.90Pace5:37.80ZoneVO2 Max Miles
Cumilative:Distance2.000Time13:56.60Pace6:58.30
Split 6:Distance0.250Time2:54.70Pace11:38.80ZoneEasy Miles
Cumilative:Distance2.250Time16:51.30Pace7:29.47
Split 7:Distance0.500Time2:46.90Pace5:33.80ZoneVO2 Max Miles
Cumilative:Distance2.750Time19:38.20Pace7:08.44
Split 8:Distance0.500Time5:45.50Pace11:31.00ZoneEasy Miles
Cumilative:Distance3.250Time25:23.70Pace7:48.83
Split 9:Distance0.500Time2:46.50Pace5:33.00ZoneVO2 Max Miles
Cumilative:Distance3.750Time28:10.20Pace7:30.72
Split 10:Distance0.250Time3:02.80Pace12:11.20ZoneEasy Miles
Cumilative:Distance4.000Time31:13.00Pace7:48.25
Split 11:Distance0.500Time2:41.70Pace5:23.40ZoneVO2 Max Miles
Cumilative:Distance4.500Time33:54.70Pace7:32.16
 
Leg 3:
Distance7.450Time1:01:43.80Pace8:17.15ZoneEasy Miles
Part with Jacob and Bonnie, part alone.
Leg 4:
Distance2.000Time19:10.90Pace9:35.45ZoneEasy Miles
With Bella.

Blue Crocs Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Feb 19, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Feb 20, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.970.000.000.0012.97

 
Almost total. Easy runs, usual distances.
Leg 1:
Distance10.000Time1:19:50.30Pace7:59.03ZoneEasy Miles
With Joseph, Jacob, and Bonnie. Part with William, Stephen, and Matthew.
Leg 2:
Distance2.000Time17:06.20Pace8:33.10ZoneEasy Miles
With Mary and Bella.
Leg 3:
Distance0.250Time2:45.80Pace11:03.20ZoneEasy Miles
With Leigha.
Leg 4:
Distance0.723Time5:46.80Pace7:59.67ZoneEasy Miles
Alone.

Blue Crocs Miles: 2.97
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Feb 21, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.252.000.000.0012.25

Fast Running Friend Workout - 2023-02-21 10:43:32
Workout Totals: Distance12.250Time1:39:13.20Pace8:05.98
12 total. Paced Matthew in a 2 mile tempo down the canyon. He struggled today. We started with Bonnie, but then Matthew could not keep up and Bonnie went ahead. She finished in 12:25.

Jacob did 2x0.5 2:25, 2:31. Again the same pattern repeats - he is not able to push for some odd reason.
Leg 1:
Distance2.000Time17:17.40Pace8:38.70ZoneEasy Miles
With Bonnie, Mary, and Bella.
Leg 2:
Distance1.940Time16:22.40Pace8:26.39ZoneEasy Miles
With Bonnie, Stephen, and Matthew.
Leg 3:
Distance2.000Time12:44.90Pace6:22.45ZoneMarathon Pace Miles
Tempo run.
Leg 4:
Distance6.060Time50:16.00Pace8:17.69ZoneEasy Miles
Distance/cool-down.
Leg 5:
Distance0.250Time2:32.50Pace10:10.00ZoneEasy Miles
With Leigha and Bella.

Blue Crocs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Feb 22, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-02-22 08:21:12
Workout Totals: Distance12.000Time1:45:40.50Pace8:48.38
12 total. Lots of snow today. Easy pace, usual distances for the kids for the most part as far as I remember.
Leg 1:
Distance10.000Time1:26:20.80Pace8:38.08ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance2.000Time19:19.70Pace9:39.85ZoneEasy Miles
With Mary and Bella.

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

Fast Running Friend Workout - 2023-02-23 10:13:45
Workout Totals: Distance12.000Time1:40:29.40Pace8:22.45
12 total. Easy pace, usual distances. Less snow today.
Leg 1:
Distance2.000Time19:08.20Pace9:34.10ZoneEasy Miles
With Mary, Bella, Stephen, and Matthew.
Leg 2:
Distance2.000Time15:54.90Pace7:57.45ZoneEasy Miles
With Stephen and Matthew.
Leg 3:
Distance6.000Time49:35.50Pace8:15.92ZoneEasy Miles
With William.
Leg 4:
Distance2.000Time15:50.80Pace7:55.40ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Feb 24, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.1612.26

Fast Running Friend Workout - 2023-02-24 09:15:16
Workout Totals: Distance12.250Time1:44:53.90Pace8:33.79
12 total. Snow today. Jacob was able to do a pickup for 0.25 in 72 on a clear spot. We also did a pickup on the uphill 0.155 stretch, but it was not perfectly clear, so we ran 57.8.

More or less usual distances for the kids if I remember right.
Leg 1:
Distance10.000Time1:23:59.50Pace8:23.95
With Jacob.
Split 1:Distance9.845Time1:23:01.70Pace8:26.01ZoneEasy Miles
Cumilative:Distance9.845Time1:23:01.70Pace8:26.01
Split 2:Distance0.155Time0:57.80Pace6:12.90ZoneVO2 Max Miles
Cumilative:Distance10.000Time1:23:59.50Pace8:23.95
Leg 2:
Distance0.250Time2:56.30Pace11:45.20ZoneEasy Miles
With Leigha.
Leg 3:
Distance2.000Time17:58.10Pace8:59.05ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Feb 25, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.002.7512.00

Fast Running Friend Workout - 2023-02-25 09:30:00
Workout Totals: Distance7.050Time57:50.80Pace8:12.31
12 total. Did 6x0.5 down the canyon with 0.25 recovery. Paced Bonnie, William and Matthew. Matthew did 3. William skipped the 5th one as he fell back on the 4th. On Matthew's intervals we kept it in the 2:48-2:50 range. To make up we did 2:45-2:46 on the ones he skipped. On the last one, I ran 2:38.7, William had 2:40, Bonnie 2:42.
Leg 1:
Distance2.000Time17:19.00Pace8:39.50ZoneEasy Miles
With Mary, Bella, Jacob, and Bonnie.
Leg 2:
Distance2.050Time17:33.60Pace8:33.95ZoneEasy Miles
Warm-up: With Joseph, Jacob, Matthew, William, and Bonnie.
Leg 3:
Distance3.000Time22:58.20Pace7:39.40
Part of the workout.
Split 1:Distance0.500Time2:48.90Pace5:37.80ZoneVO2 Max Miles
Cumilative:Distance0.500Time2:48.90Pace5:37.80
Split 2:Distance0.250Time3:04.40Pace12:17.60ZoneEasy Miles
Cumilative:Distance0.750Time5:53.30Pace7:51.07
Split 3:Distance0.500Time2:46.70Pace5:33.40ZoneVO2 Max Miles
Cumilative:Distance1.250Time8:40.00Pace6:56.00
Split 4:Distance0.250Time2:48.50Pace11:14.00ZoneEasy Miles
Cumilative:Distance1.500Time11:28.50Pace7:39.00
Split 5:Distance0.500Time2:50.30Pace5:40.60ZoneVO2 Max Miles
Cumilative:Distance2.000Time14:18.80Pace7:09.40
Split 6:Distance0.250Time2:49.20Pace11:16.80ZoneEasy Miles
Cumilative:Distance2.250Time17:08.00Pace7:36.89
Split 7:Distance0.500Time2:45.10Pace5:30.20ZoneVO2 Max Miles
Cumilative:Distance2.750Time19:53.10Pace7:13.85
Split 8:Distance0.250Time3:05.10Pace12:20.40ZoneEasy Miles
Cumilative:Distance3.000Time22:58.20Pace7:39.40
Split 9:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance3.000Time22:58.20Pace7:39.40
Fast Running Friend Workout - 2023-02-25 10:56:22
Workout Totals: Distance4.950Time41:24.90Pace8:22.00
The rest of the workout - accidental watch reset.
Leg 1:
Distance0.250Time2:50.60Pace11:22.40ZoneVO2 Max Miles
5th interval.
Leg 2:
Distance0.750Time5:43.60Pace7:38.13
Recovery and the last interval.
Split 1:Distance0.250Time3:04.80Pace12:19.20ZoneEasy Miles
Cumilative:Distance0.250Time3:04.80Pace12:19.20
Split 2:Distance0.500Time2:38.80Pace5:17.60ZoneVO2 Max Miles
Cumilative:Distance0.750Time5:43.60Pace7:38.13
Leg 3:
Distance3.950Time32:50.70Pace8:18.91ZoneEasy Miles
Part with Jacob and Bonnie, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Feb 26, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church. Our local ward, then the Russian branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Feb 27, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2023-02-27 08:27:02
Workout Totals: Distance12.250Time1:45:42.30Pace8:37.74
12 total. Bella had a stomach problem and could only 0.25 miles with Leigha. Mary also could run only 1 miles and only in 11:04. Lots of snow in the morning, the pace was barely faster than 8:30.
Leg 1:
Distance10.000Time1:23:39.30Pace8:21.93ZoneEasy Miles
With Jacob and Bonnie.
Leg 2:
Distance0.250Time3:07.90Pace12:31.60ZoneEasy Miles
With Leigha and Bella.
Leg 3:
Distance1.000Time11:04.90Pace11:04.90ZoneEasy Miles
With Mary.
Leg 4:
Distance1.000Time7:50.20Pace7:50.20ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Feb 28, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2023-02-28 16:24:27
Workout Totals: Distance12.000Time1:34:15.80Pace7:51.32
12 total. Did a couple of uphill 0.5 pickups, first with Bonnie in 3:05, then alone in 3:03. The kids did easy runs. Bella still has a stomach problem, ran 0.25 with Leigha. I think Benjamin did 2x2 miles 10:00 and 10:07.
Leg 1:
Distance4.000Time32:39.40Pace8:09.85ZoneEasy Miles
With Bonnie and Matthew, do not remember who else we had.
Leg 2:
Distance2.000Time14:22.90Pace7:11.45
With Bonnie.
Split 1:Distance1.500Time11:17.60Pace7:31.73ZoneEasy Miles
Cumilative:Distance1.500Time11:17.60Pace7:31.73
Split 2:Distance0.500Time3:05.30Pace6:10.60ZoneVO2 Max Miles
Cumilative:Distance2.000Time14:22.90Pace7:11.45
 
Leg 3:
Distance2.000Time17:56.40Pace8:58.20ZoneEasy Miles
With Bonnie and Mary. Maybe we had other kids.
Leg 4:
Distance4.000Time29:17.10Pace7:19.28
Part with Bonnie, part alone.
Split 1:Distance3.500Time26:13.90Pace7:29.69ZoneEasy Miles
Cumilative:Distance3.500Time26:13.90Pace7:29.69
Split 2:Distance0.500Time3:03.20Pace6:06.40ZoneVO2 Max Miles
Cumilative:Distance4.000Time29:17.10Pace7:19.28
 

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
264.812.6220.1111.07298.61
Blue Crocs Miles: 240.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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