Breaking the Wall

March 2016

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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
364.840.0016.757.97389.56
Black Crocs 2 Miles: 358.87White Crocs 2 Miles: 16.50
Night Sleep Time: 226.50Nap Time: 10.50Total Sleep Time: 237.00
Tue, Mar 01, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.940.000.003.0013.94

Fast Running Friend Workout - 2016-03-01 06:48:04
Workout Totals: Distance13.935Time1:47:02.60Pace7:40.90
Total of 14. Usual distances for the kids except Joseph ran only 3 because his legs were hurting. Did 3x1 mile down the canyon with 0.25 recovery jog with Benjamin. He paced me. Was able to make the target of 5:20 average: 5:21.0, 5:19.9, 5:16.1. The sleep is helping.

Once Jacob and I dropped Joseph off he picked it up and ran the last mile on the little boy course in 6:18 with the splits of 1:42, 1:42, 1:26, 1:28. I was quite impressed by his finish as it was faster than his mile PR pace. Maybe we should do a mile time trial in the next couple of weeks.
Leg 1:Distance4.785Time38:16.60Pace7:59.96
Warm-up.
Leg 2:Distance3.500Time22:17.00Pace6:22.00
Workout 3x1 mile down the canyon with 0.25 recovery jog.
Split 1:Distance1.000Time5:21.00Pace5:21.00
Cumilative:Distance1.000Time5:21.00Pace5:21.00
Split 2:Distance0.250Time3:07.50Pace12:30.00
Cumilative:Distance1.250Time8:28.50Pace6:46.80
Split 3:Distance1.000Time5:19.90Pace5:19.90
Cumilative:Distance2.250Time13:48.40Pace6:08.18
Split 4:Distance0.250Time3:12.50Pace12:50.00
Cumilative:Distance2.500Time17:00.90Pace6:48.36
Split 5:Distance1.000Time5:16.10Pace5:16.10
Cumilative:Distance3.500Time22:17.00Pace6:22.00
Leg 3:Distance1.640Time14:47.50Pace9:01.16
Cool-down
Leg 4:Distance4.010Time31:41.50Pace7:54.19
With Joseph and Jacob, dropped off Joseph after 3 miles.
Split 1:Distance3.010Time25:22.90Pace8:25.95
Cumilative:Distance3.010Time25:22.90Pace8:25.95
Split 2:Distance1.000Time6:18.60Pace6:18.60
Cumilative:Distance4.010Time31:41.50Pace7:54.19

Black Crocs 2 Miles: 13.94
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Wed, Mar 02, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.040.000.000.0014.04

Fast Running Friend Workout - 2016-03-02 06:46:05
Workout Totals: Distance14.040Time1:47:38.00Pace7:39.97
Total of 14. Usual distances for the kids except for Joseph who had sore legs. I had him run only 2.
Leg 1:Distance10.000Time1:16:25.50Pace7:38.55
With Benjamin.
Leg 2:Distance4.040Time31:12.50Pace7:43.49
With Jacob. Joseph did 2 with us.

Black Crocs 2 Miles: 14.04
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Thu, Mar 03, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.002.000.0014.00

Fast Running Friend Workout - 2016-03-03 06:54:06
Workout Totals: Distance14.000Time1:46:24.60Pace7:36.04
Total of 14. Did a 2 mile tempo with Benjamin down the canyon. He paced me through the first mile in 5:20, then sped up to 4:52. I closed in 5:24, total time 10:44. Fastest time of the year so far.

Kids ran their usual distances except for Joseph whose legs are still sore (3 miles), and William who had a cut toe (1 mile).
Leg 1:Distance5.720Time46:34.80Pace8:08.60
Warm-up.
Leg 2:Distance2.000Time10:44.00Pace5:22.00
2 mile tempo.
Leg 3:Distance2.280Time19:12.00Pace8:25.26
Cool-down.
Leg 4:Distance4.000Time29:53.80Pace7:28.45
With Jacob. Joseph and Julia ran the first 1.5 with us.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Fri, Mar 04, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-03-04 06:49:00
Workout Totals: Distance14.000Time1:50:37.70Pace7:54.12
14 total. Usual distances for the kids. Joseph was able to get through 4 today, but it was very painful and we had to stop for massage several times.
Leg 1:Distance10.000Time1:16:49.50Pace7:40.95
With Benjamin.
Leg 2:Distance4.000Time33:48.20Pace8:27.05
With Joseph.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Sat, Mar 05, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.006.000.0016.38

Fast Running Friend Workout - 2016-03-05 06:44:28
Workout Totals: Distance16.380Time1:59:42.60Pace7:18.50
Total of 16+ miles. All with Benjamin. Last 5 with Jacob. Joseph was able to run 3 miles today. Otherwise kids ran their usual distances.

Benjamin and I did a tempo workout. First 2 miles up the canyon. I got 12:08 (5:59, 6:09), Benjamin got 11:26 (5:40, 5:46). Then 4 miles down. I got 22:37 (5:41, 5:40, 5:43, 5:33), Benjamin 20:51 (5:19, 5:14, 5:11, 5:07).

I was happy with the result for both of us. Looks like the extra sleep we both have been helping.
Leg 1:Distance2.280Time18:47.00Pace8:14.30
Warm-up.
Leg 2:Distance2.000Time12:08.50Pace6:04.25
Uphill tempo.
Leg 3:Distance1.500Time13:39.00Pace9:06.00
Recovery.
Leg 4:Distance4.000Time22:37.50Pace5:39.38
Downhill tempo.
Leg 5:Distance1.600Time13:12.70Pace8:15.44
Cool-down.
Leg 6:Distance5.000Time39:17.90Pace7:51.58
Picked up Jacob.

Black Crocs 2 Miles: 16.38
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sun, Mar 06, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. The body again demanded sleep. 

Night Sleep Time: 9.50Nap Time: 2.50Total Sleep Time: 12.00
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Mon, Mar 07, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.170.000.000.0014.17

Fast Running Friend Workout - 2016-03-07 06:44:56
Workout Totals: Distance14.173Time1:52:31.00Pace7:56.33
Total of 14. Usual distances for the kids.
Leg 1:Distance10.000Time1:19:06.50Pace7:54.65
With Benjamin.
Leg 2:Distance0.033Time0:16.90Pace8:32.12
False start with Stephen. He tripped, and we took him back to get cleaned up.
Leg 3:Distance1.140Time9:06.80Pace7:59.65
With Joseph, Jacob, Julia, Jenny, and Stephen.
Leg 4:Distance3.000Time24:00.80Pace8:00.27
With Jenny, Julia, Joseph, Jacob, and William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Mar 08, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.580.000.000.3713.95

Fast Running Friend Workout - 2016-03-08 06:48:19
Workout Totals: Distance13.949Time1:49:29.90Pace7:50.99
14 total. Benjamin did an 800 time trial. I ran the last quarter with him, except he dropped me in the last 100. His time was 2:10.3. He opened with 30.4, then 32.6, 34.9, and 32.4. It was cold and windy. I ended up with a 69.0 quarter. We will try again on Thursday and a few more times.

Kids ran their usual distances.
Leg 1:Distance1.561Time12:24.20Pace7:56.75
To the track + strides.
Split 1:Distance1.000Time7:52.70Pace7:52.70
Cumilative:Distance1.000Time7:52.70Pace7:52.70
Split 2:Distance0.062Time0:16.40Pace4:24.52
Cumilative:Distance1.062Time8:09.10Pace7:40.55
Split 3:Distance0.062Time0:43.30Pace11:38.39
Cumilative:Distance1.124Time8:52.40Pace7:53.67
Split 4:Distance0.062Time0:16.30Pace4:22.90
Cumilative:Distance1.186Time9:08.70Pace7:42.65
Split 5:Distance0.375Time3:15.50Pace8:41.33
Cumilative:Distance1.561Time12:24.20Pace7:56.75
 
Leg 2:Distance0.388Time2:12.00Pace5:40.21
The time trial.
Split 1:Distance0.070Time0:30.40Pace7:14.29
Cumilative:Distance0.070Time0:30.40Pace7:14.29
Diagonal.
Split 2:Distance0.070Time0:32.60Pace7:45.71
Cumilative:Distance0.140Time1:03.00Pace7:30.00
Diagonal.
Split 3:Distance0.124Time0:34.90Pace4:41.45
Cumilative:Distance0.264Time1:37.90Pace6:10.83
With Benjamin.
Split 4:Distance0.117Time0:33.20Pace4:43.76
Cumilative:Distance0.381Time2:11.10Pace5:44.09
Benjamin's split at the finish - too late.
Split 5:Distance0.007Time0:00.90Pace2:08.57
Cumilative:Distance0.388Time2:12.00Pace5:40.21
My finish time.
 
Leg 3:Distance1.000Time8:51.00Pace8:51.00
Back to the house.
Leg 4:Distance7.000Time54:48.30Pace7:49.76
More distance with Benjamin.
Leg 5:Distance1.000Time9:14.00Pace9:14.00
With Stephen, Jenny, Julia, Joseph, and Jacob.
Leg 6:Distance3.000Time22:00.40Pace7:20.13
With Jacob. Joseph and Julia ran the first 1.5 with us, then back at a slower pace as Joseph's legs were hurting.

Black Crocs 2 Miles: 13.95
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Wed, Mar 09, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-03-09 06:48:49
Workout Totals: Distance14.000Time1:50:44.30Pace7:54.59
Usual 14. Kids ran their usual distances.
Leg 1:Distance10.000Time1:19:29.50Pace7:56.95
With Benjamin.
Leg 2:Distance4.000Time31:14.80Pace7:48.70
With Joseph and Jacob. Part with Julia and William.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Mar 10, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.220.000.000.7413.96

Fast Running Friend Workout - 2016-03-10 07:33:46
Workout Totals: Distance13.968Time1:56:02.70Pace8:18.48
Did a workout with Benjamin. Wanted to get another data point on his 800 condition off a fast start. It was more or less the same as Tuesday. He opened with 60.6 and closed with 69.1 finishing in 2:09.7. I ran the last 40 with him and was able to keep up. Then we ran out of time because both of us slept in and started the workout late. In the evening we ran some more - 4x200. I got 33.0, 32.9, 32.9, 32.5. Benjamin - 30.6, 29.4, 28.4, 27.4.

27.4 was pretty hard on his hamstrings. So now I have an idea of what we need to do to improve his 800. Hamstring flexibility, and learning to be smooth at 30 seconds per 200. Leave the sub-28 range alone for now - too dangerous.

Younger kids ran their usual distances. Joseph's legs are starting to do better, but far from perfectly healthy still.
Leg 1:Distance1.661Time14:07.20Pace8:30.05
Warm-up, strides.
Split 1:Distance1.100Time8:45.50Pace7:57.73
Cumilative:Distance1.100Time8:45.50Pace7:57.73
Split 2:Distance0.062Time0:16.80Pace4:30.97
Cumilative:Distance1.162Time9:02.30Pace7:46.70
Split 3:Distance0.062Time0:46.10Pace12:23.55
Cumilative:Distance1.224Time9:48.40Pace8:00.72
Split 4:Distance0.062Time0:16.00Pace4:18.06
Cumilative:Distance1.286Time10:04.40Pace7:49.98
Split 5:Distance0.375Time4:02.80Pace10:47.47
Cumilative:Distance1.661Time14:07.20Pace8:30.05
 
Leg 2:Distance0.388Time2:09.70Pace5:34.28
Benjamin's time trial.
Split 1:Distance0.070Time0:29.20Pace6:57.14
Cumilative:Distance0.070Time0:29.20Pace6:57.14
Split 2:Distance0.070Time0:31.60Pace7:31.43
Cumilative:Distance0.140Time1:00.80Pace7:14.29
Split 3:Distance0.124Time0:34.60Pace4:39.03
Cumilative:Distance0.264Time1:35.40Pace6:01.36
Split 4:Distance0.124Time0:34.30Pace4:36.61
Cumilative:Distance0.388Time2:09.70Pace5:34.28
 
Leg 3:Distance2.000Time18:01.10Pace9:00.55
Cool-down.
Leg 4:Distance1.000Time9:30.30Pace9:30.30
With Stephen.
Leg 5:Distance3.000Time22:38.90Pace7:32.97
With Joseph, Jacob, and Julia.
Leg 6:Distance1.400Time11:20.40Pace8:06.00
Evening workout with Benjamin. Warm-up.
Leg 7:Distance1.119Time9:24.50Pace8:24.47
4x200 with recoveries, which were 200 meter jog, and 600 before the last one.
Split 1:Distance0.124Time0:33.00Pace4:26.13
Cumilative:Distance0.124Time0:33.00Pace4:26.13
Split 2:Distance0.124Time1:15.70Pace10:10.48
Cumilative:Distance0.248Time1:48.70Pace7:18.31
Split 3:Distance0.124Time0:32.90Pace4:25.32
Cumilative:Distance0.372Time2:21.60Pace6:20.65
Split 4:Distance0.124Time1:44.10Pace13:59.52
Cumilative:Distance0.496Time4:05.70Pace8:15.36
Split 5:Distance0.124Time0:32.90Pace4:25.32
Cumilative:Distance0.620Time4:38.60Pace7:29.35
Split 6:Distance0.375Time4:13.40Pace11:15.73
Cumilative:Distance0.995Time8:52.00Pace8:54.67
Split 7:Distance0.124Time0:32.50Pace4:22.10
Cumilative:Distance1.119Time9:24.50Pace8:24.47
 
Leg 8:Distance3.400Time28:50.60Pace8:29.00
More distance with Benjamin.

Black Crocs 2 Miles: 13.96
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Fri, Mar 11, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.120.000.000.0014.12

Fast Running Friend Workout - 2016-03-11 06:58:53
Workout Totals: Distance14.125Time1:49:43.60Pace7:46.10
Usual 14. Kids ran their usual distances for the most part. Matthew set a new 200 meter record - 1:02.4. Stephen ended up doing 2 miles instead of 1 due to his first mile being too slow - 9:55.
Leg 1:Distance10.000Time1:16:13.60Pace7:37.36
With Benjamin.
Leg 2:Distance3.000Time23:17.00Pace7:45.67
With Joseph, Jacob, and Julia.
Leg 3:Distance1.000Time9:10.60Pace9:10.60
With Stephen.
Leg 4:Distance0.125Time1:02.40Pace8:19.20
With Matthew.

Black Crocs 2 Miles: 14.12
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Mar 12, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.540.000.000.0012.54

Fast Running Friend Workout - 2016-03-12 05:37:31
Workout Totals: Distance12.540Time1:37:48.80Pace7:48.01
Today Joseph, Jacob, William, and Stephen went to the Utah Elementary School Chess Championship. So I had to improvise to get my run in, but I did manage to get in a little over 12 total.

Joseph got 4 points out of 6, Jacob 3.5, William 3, Stephen 1.5. So we did OK, but it was not a stellar performance. Our goal for next year is for everybody to get 5 points or more which would make use competitive against elementary schools. I decided to get better organized with the boys chess training and train Julia to train them. Last year things have fallen through the cracks in this area as the results show.

Benjamin did 8x200 at home on the track with 200 recovery jog. His first one was 31, then 32. Then Julia massaged his hamstrings, and he was able to hit the target in the last 6 ranging between 29.4 and 30.3.
Leg 1:Distance8.000Time59:25.80Pace7:25.73
Alone.
Leg 2:Distance2.500Time21:06.50Pace8:26.60
Supervising Stephen, William, Joseph, and Jacob running in the field.
Leg 3:Distance2.040Time17:16.50Pace8:28.09
With Jenny.

White Crocs 2 Miles: 2.50Black Crocs 2 Miles: 10.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sun, Mar 13, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Was very tired from the lost sleep. Caught up with a nap in the afternoon.

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
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Mon, Mar 14, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.620.000.000.0014.62

Fast Running Friend Workout - 2016-03-14 06:51:25
Workout Totals: Distance14.625Time1:54:38.90Pace7:50.35
Usual day, usual distances for us, except Stephen ended up doing 2 miles again. I ran an extra 0.5 with Sarah. She was having some odd fatigue issues, probably pregnancy related, so I wanted to run with her to get a feel of what was going on. From the run, and from the doctor's review, the consensus appears to be that when you are 40 and you are having your tenth child, things are just different. She was able to run OK on that stretch, just felt different.
Leg 1:Distance10.000Time1:17:11.40Pace7:43.14
With Benjamin.
Leg 2:Distance0.500Time5:08.00Pace10:16.00
With Sarah.
Leg 3:Distance0.125Time1:07.70Pace9:01.60
With Matthew.
Leg 4:Distance4.000Time31:11.80Pace7:47.95
With Joseph and Jacob.

Black Crocs 2 Miles: 14.62
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Mar 15, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.370.000.000.6210.99

Fast Running Friend Workout - 2016-03-15 06:55:25
Workout Totals: Distance10.987Time1:32:11.20Pace8:23.43
Benjamin did 4x400 on the track today with full recovery. His splits were 60.6, 59.2, 59.9, 59.9. The purpose of the workout was to learn how to run 60 seconds per 400 pace relaxed. I did 4x200 running out on the diagonal to the 200 mark to take Benjamin's split, and then trying not to get dropped too badly over his last 200. I got 32.7, 32.0, 32.0, 32.1 - an improvement over Thursday.
Leg 1:Distance3.711Time31:50.40Pace8:34.79
Warm-up, strides.
Split 1:Distance3.150Time26:39.60Pace8:27.81
Cumilative:Distance3.150Time26:39.60Pace8:27.81
Split 2:Distance0.062Time0:16.50Pace4:26.13
Cumilative:Distance3.212Time26:56.10Pace8:23.14
Split 3:Distance0.062Time0:49.90Pace13:24.84
Cumilative:Distance3.274Time27:46.00Pace8:28.86
Split 4:Distance0.062Time0:16.00Pace4:18.06
Cumilative:Distance3.336Time28:02.00Pace8:24.20
Split 5:Distance0.375Time3:48.40Pace10:09.07
Cumilative:Distance3.711Time31:50.40Pace8:34.79
 
Leg 2:Distance0.194Time1:02.30Pace5:21.13
First interval.
Split 1:Distance0.070Time0:29.60Pace7:02.86
Cumilative:Distance0.070Time0:29.60Pace7:02.86
Split 2:Distance0.124Time0:32.70Pace4:23.71
Cumilative:Distance0.194Time1:02.30Pace5:21.13
 
Leg 3:Distance0.500Time5:08.30Pace10:16.60
Leg 4:Distance0.194Time1:01.70Pace5:18.04
Split 1:Distance0.070Time0:29.70Pace7:04.29
Cumilative:Distance0.070Time0:29.70Pace7:04.29
Split 2:Distance0.124Time0:32.00Pace4:18.06
Cumilative:Distance0.194Time1:01.70Pace5:18.04
 
Leg 5:Distance0.500Time4:44.80Pace9:29.60
Leg 6:Distance0.194Time1:02.10Pace5:20.10
Split 1:Distance0.070Time0:30.10Pace7:10.00
Cumilative:Distance0.070Time0:30.10Pace7:10.00
Split 2:Distance0.124Time0:32.00Pace4:18.06
Cumilative:Distance0.194Time1:02.10Pace5:20.10
 
Leg 7:Distance0.500Time5:26.50Pace10:53.00
Leg 8:Distance0.194Time1:02.20Pace5:20.62
Split 1:Distance0.070Time0:30.10Pace7:10.00
Cumilative:Distance0.070Time0:30.10Pace7:10.00
Split 2:Distance0.124Time0:32.10Pace4:18.87
Cumilative:Distance0.194Time1:02.20Pace5:20.62
 
Leg 9:Distance1.000Time9:32.40Pace9:32.40
Back to the house.
Leg 10:Distance4.000Time31:20.50Pace7:50.12
With Joseph and Jacob.

Black Crocs 2 Miles: 10.99
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Wed, Mar 16, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-03-16 07:05:08
Workout Totals: Distance14.000Time1:47:56.30Pace7:42.59
Usual run. Kids ran more or less usual distances.
Leg 1:Distance10.000Time1:17:07.60Pace7:42.76
With Benjamin.
Leg 2:Distance4.000Time30:48.70Pace7:42.18
With Joseph and Jacob.

White Crocs 2 Miles: 14.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Thu, Mar 17, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.680.000.000.3714.05

Fast Running Friend Workout - 2016-03-17 07:04:38
Workout Totals: Distance14.049Time1:55:49.20Pace8:14.64
Today Benjamin did an 800 time trial. It went better than the last two. This time he ran 2:06.3 with the splits of 62.2, 64.1. Almost a PR. We will try again next week.

I did the last quarter. Was able to keep up for the first 200 but then lost steam on the second - 32.1, 34.6 - 66.7, faster track quarter of the year, though.

Otherwise kids ran their usual distances at an easy pace.
Leg 1:Distance3.661Time30:49.00Pace8:25.05
Warm-up, strides.
Split 1:Distance3.100Time25:43.20Pace8:17.81
Cumilative:Distance3.100Time25:43.20Pace8:17.81
Split 2:Distance0.062Time0:15.80Pace4:14.84
Cumilative:Distance3.162Time25:59.00Pace8:13.04
Split 3:Distance0.062Time0:47.90Pace12:52.58
Cumilative:Distance3.224Time26:46.90Pace8:18.42
Split 4:Distance0.062Time0:15.80Pace4:14.84
Cumilative:Distance3.286Time27:02.70Pace8:13.82
Split 5:Distance0.375Time3:46.30Pace10:03.47
Cumilative:Distance3.661Time30:49.00Pace8:25.05
 
Leg 2:Distance0.388Time2:08.90Pace5:32.22
Benjamin's 800 - ran the last lap with him, got dropped in the last 200. His time was 2:06.3.
Split 1:Distance0.070Time0:30.50Pace7:15.71
Cumilative:Distance0.070Time0:30.50Pace7:15.71
Split 2:Distance0.070Time0:31.70Pace7:32.86
Cumilative:Distance0.140Time1:02.20Pace7:24.29
Split 3:Distance0.124Time0:32.10Pace4:18.87
Cumilative:Distance0.264Time1:34.30Pace5:57.20
Split 4:Distance0.124Time0:34.60Pace4:39.03
Cumilative:Distance0.388Time2:08.90Pace5:32.22
 
Leg 3:Distance6.000Time50:51.80Pace8:28.63
More distance with Benjamin.
Leg 4:Distance4.000Time31:59.50Pace7:59.88
With Joseph and Jacob.

Black Crocs 2 Miles: 14.05
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Fri, Mar 18, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.120.000.000.0014.12

Fast Running Friend Workout - 2016-03-18 06:48:49
Workout Totals: Distance14.125Time1:52:28.80Pace7:57.79
Total of 14. Usual distances for the kids.
Leg 1:Distance10.000Time1:19:32.30Pace7:57.23
With Benjamin.
Leg 2:Distance0.125Time1:04.90Pace8:39.20
With Matthew.
Leg 3:Distance4.000Time31:51.60Pace7:57.90
With Joseph and Jacob.

Black Crocs 2 Miles: 14.12
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Sat, Mar 19, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.020.004.000.5021.52

Fast Running Friend Workout - 2016-03-19 08:32:19
Workout Totals: Distance21.511Time2:41:56.50Pace7:31.70
Split the run into AM and PM today because Benjamin was presenting at a math conference at BYU. Ran with the younger kids in the AM and with Benjamin in the PM. We did a 4 mile tempo down the canyon in 22:20, splits 5:34, 5:37, 5:36, 5:33, then after some rest 4x200 down a hill over by the house. I got 34.1, 34.2, 34.7, and 33.8. Benjamin hit the first three in the 29.4-30.0 range, then the last one in 27.7.

Younger kids ran their usual Saturday distances for the most part. Julia did only 4 instead of the usual 5 due to feeling like she was getting a cold.
Leg 1:Distance1.000Time6:58.70Pace6:58.70
Alone.
Leg 2:Distance0.125Time1:14.00Pace9:52.00
With Matthew.
Leg 3:Distance3.000Time23:16.30Pace7:45.43
With William.
Leg 4:Distance5.000Time38:54.70Pace7:46.94
With Joseph and Jacob. Part with Julia.
Leg 5:Distance5.700Time45:15.50Pace7:56.40
With Benjamin - warm-up.
Leg 6:Distance4.000Time22:20.80Pace5:35.20
Tempo run with Benjamin.
Leg 7:Distance1.300Time11:52.20Pace9:07.85
Recovery.
Leg 8:Distance0.946Time7:27.00Pace7:52.52
4x200 down the hill by the house.
Split 1:Distance0.124Time0:34.10Pace4:35.00
Cumilative:Distance0.124Time0:34.10Pace4:35.00
Split 2:Distance0.150Time1:32.20Pace10:14.67
Cumilative:Distance0.274Time2:06.30Pace7:40.95
Split 3:Distance0.124Time0:34.20Pace4:35.81
Cumilative:Distance0.398Time2:40.50Pace6:43.27
Split 4:Distance0.150Time1:46.90Pace11:52.67
Cumilative:Distance0.548Time4:27.40Pace8:07.96
Split 5:Distance0.124Time0:34.70Pace4:39.84
Cumilative:Distance0.672Time5:02.10Pace7:29.55
Split 6:Distance0.150Time1:51.10Pace12:20.67
Cumilative:Distance0.822Time6:53.20Pace8:22.68
Split 7:Distance0.124Time0:33.80Pace4:32.58
Cumilative:Distance0.946Time7:27.00Pace7:52.52
 
Leg 9:Distance0.440Time4:37.30Pace10:30.23
Cool-down.

Black Crocs 2 Miles: 21.51
Night Sleep Time: 8.00Nap Time: 1.50Total Sleep Time: 9.50
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Sun, Mar 20, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to the deducation of the Provo City Temple.

Night Sleep Time: 8.00Nap Time: 1.50Total Sleep Time: 9.50
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Mon, Mar 21, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-03-21 06:56:56
Workout Totals: Distance14.000Time1:50:56.60Pace7:55.47
Usual 14. Usual distances for the kids.
Leg 1:Distance10.000Time1:18:13.00Pace7:49.30
With Benjamin.
Leg 2:Distance4.000Time32:43.60Pace8:10.90
With Joseph and Jacob. Part with William and Julia.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Mar 22, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.370.000.000.5012.87

Fast Running Friend Workout - 2016-03-22 06:57:16
Workout Totals: Distance12.869Time1:47:12.20Pace8:19.82
This morning Benjamin and I headed to the track to do 3x500 with full rest. It was raining, not too hard, but the conditions were not the best for this type of workout as the goal was to edge a little closer to the sub-2:00 target. So we decided to postpone the workout until he got back from class in hopes of better weather. I ran with Joseph and Jacob in the morning.

It was dry in the evening, but still cold and windy. Not ideal conditions for our workout, but by that time we did not have much of a choice - either fight the cold and the wind, or lose a workout this week. So we did the workout. I did the last 200 with Benjamin on each interval, more like I made an effort to run with him, but every time got dropped.

His first interval was 1:17.7 (47.3, 30.4). I thought that was pretty good for the wind, but he was able to speed up on the second - 1:16.2 (46.8, 29.4), and even more on the third - 1:14.0 (44.2, 29.8) with the help of the Orem High football team watching. I suggested we should bring all of Jenny's friends to his next workout, with girls there he would really move.

I think the wind calmed down some and it got somewhat warmer as the workout progressed. My 200 splits were 32.6, 31.4, 31.0. The last one was an old man track PR. Good to know I have not lost quite as much speed as it started to appear. But I still have ways to go to get to my PR of 27.5 at the ages of 17 and 31. I noticed that running 31.0 my stride became wider and more relaxed, the improvement in speed did not seem to come from increased turnover or perceived increase in effort. That is actually what I have observed in the past in general about running faster - when the improvement comes, it always is connected with being more relaxed, it appears that the muscles rather than just being stronger in and of themselves are working better together thus producing more power through a better coordination of effort.
Leg 1:Distance3.800Time31:09.20Pace8:11.89
With Benjamin.
Leg 2:Distance4.000Time31:53.40Pace7:58.35
With Joseph and Jacob.
Leg 3:Distance1.496Time12:29.60Pace8:21.07
Warm-up, strides.
Split 1:Distance1.000Time7:53.60Pace7:53.60
Cumilative:Distance1.000Time7:53.60Pace7:53.60
Split 2:Distance0.062Time0:16.20Pace4:21.29
Cumilative:Distance1.062Time8:09.80Pace7:41.21
Split 3:Distance0.062Time0:46.80Pace12:34.84
Cumilative:Distance1.124Time8:56.60Pace7:57.40
Split 4:Distance0.062Time0:17.80Pace4:47.10
Cumilative:Distance1.186Time9:14.40Pace7:47.45
Split 5:Distance0.310Time3:15.20Pace10:29.68
Cumilative:Distance1.496Time12:29.60Pace8:21.07
Leg 4:Distance0.204Time1:19.90Pace6:31.67
Benjamin's 500, my 200, interval 1.
Split 1:Distance0.080Time0:47.30Pace9:51.25
Cumilative:Distance0.080Time0:47.30Pace9:51.25
Split 2:Distance0.124Time0:32.60Pace4:22.90
Cumilative:Distance0.204Time1:19.90Pace6:31.67
Leg 5:Distance0.930Time9:09.30Pace9:50.65
Recovery.
Leg 6:Distance0.205Time1:18.20Pace6:21.46
Interval 2.
Split 1:Distance0.080Time0:46.80Pace9:45.00
Cumilative:Distance0.080Time0:46.80Pace9:45.00
Split 2:Distance0.125Time0:31.40Pace4:11.20
Cumilative:Distance0.205Time1:18.20Pace6:21.46
Leg 7:Distance0.930Time8:56.20Pace9:36.56
Recovery.
Leg 8:Distance0.204Time1:15.20Pace6:08.63
Interval 3.
Split 1:Distance0.080Time0:44.20Pace9:12.50
Cumilative:Distance0.080Time0:44.20Pace9:12.50
Split 2:Distance0.124Time0:31.00Pace4:10.00
Cumilative:Distance0.204Time1:15.20Pace6:08.63
Leg 9:Distance1.100Time9:41.20Pace8:48.36
Cool-down.

Black Crocs 2 Miles: 12.87
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Wed, Mar 23, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-03-23 06:52:17
Workout Totals: Distance14.000Time1:47:33.00Pace7:40.93
Usual 14 miles. Kids ran their usual distances.
Leg 1:Distance10.000Time1:15:54.90Pace7:35.49
With Benjamin.
Leg 2:Distance4.000Time31:38.10Pace7:54.52
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
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Thu, Mar 24, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.251.1214.57

Fast Running Friend Workout - 2016-03-24 07:29:14
Workout Totals: Distance14.567Time1:56:56.30Pace8:01.66
Today Benjamin ran an 800 time trial in 2:04.3 - new PR finally after two weeks of work. He improved his old PR by 1 second. What I found encouraging is that only two weeks ago he was running only 2:10.3. We will see how much more 800 speed he can develop in the next couple of weeks, and then refocus on the 5 K. I did the last 400 of his time trial and got dropped at the 600 meter mark.

His splits were 29.9, 30.6, 32.5, 31.3. I was encouraged by him being able to shift gears in the last 200 meters in spite of a fast start. So now we just need to work more on the confidence from 400 to 600. Hopefully 600 - 400 - 200 workout can help him.

Joseph also did a time trial and got a small PR running 2:39.0. This was still slow enough for me to be able to pace, but fast enough that I could not talk much. His splits were 37.7, 41.0, 39.7, 40.6. Jacob tried as well, but missed his PR by a second running 2:44.1 (37.6, 42.7, 43.0, 40.8). I paced him also.

William also ran an 800 and got a track PR of 3:13.7 (although his old PR was weak, and he has run 3:08 in the canyon). But today was a low-motivation day for him, and this had to be the second try - I stopped him after he had run a lap in 1:42 and made him restart. Second time around he opened in 1:34, and closed in 1:39 which was more reasonable.

Otherwise we had usual runs today.
Leg 1:Distance3.611Time29:07.60Pace8:03.97
Warm-up, strides.
Split 1:Distance3.050Time24:14.50Pace7:56.89
Cumilative:Distance3.050Time24:14.50Pace7:56.89
Split 2:Distance0.062Time0:15.80Pace4:14.84
Cumilative:Distance3.112Time24:30.30Pace7:52.46
Split 3:Distance0.062Time0:40.70Pace10:56.45
Cumilative:Distance3.174Time25:11.00Pace7:56.06
Split 4:Distance0.062Time0:15.60Pace4:11.61
Cumilative:Distance3.236Time25:26.60Pace7:51.76
Split 5:Distance0.375Time3:41.00Pace9:49.33
Cumilative:Distance3.611Time29:07.60Pace8:03.97
 
Leg 2:Distance0.388Time2:07.80Pace5:29.38
Time trial with Benjamin. He ran 2:04.3, I gave him splits through the first lap and then attempted to keep up for the last 400, but succeeded only for the first 200.
Split 1:Distance0.070Time0:29.90Pace7:07.14
Cumilative:Distance0.070Time0:29.90Pace7:07.14
Split 2:Distance0.070Time0:30.60Pace7:17.14
Cumilative:Distance0.140Time1:00.50Pace7:12.14
Split 3:Distance0.124Time0:32.50Pace4:22.10
Cumilative:Distance0.264Time1:33.00Pace5:52.27
Split 4:Distance0.124Time0:34.80Pace4:40.65
Cumilative:Distance0.388Time2:07.80Pace5:29.38
 
Leg 3:Distance6.000Time50:46.60Pace8:27.77
Cool-down with Benjamin.
Leg 4:Distance1.080Time9:08.80Pace8:28.15
Warm-up with Joseph, Jacob, and William.
Leg 5:Distance0.496Time2:39.00Pace5:20.56
Joseph's 800 time trial.
Split 1:Distance0.124Time0:37.70Pace5:04.03
Cumilative:Distance0.124Time0:37.70Pace5:04.03
Split 2:Distance0.124Time0:41.00Pace5:30.65
Cumilative:Distance0.248Time1:18.70Pace5:17.34
Split 3:Distance0.124Time0:39.70Pace5:20.16
Cumilative:Distance0.372Time1:58.40Pace5:18.28
Split 4:Distance0.124Time0:40.60Pace5:27.42
Cumilative:Distance0.496Time2:39.00Pace5:20.56
 
Leg 6:Distance0.496Time2:44.10Pace5:30.85
Jacob's 800 time trial.
Split 1:Distance0.124Time0:37.60Pace5:03.23
Cumilative:Distance0.124Time0:37.60Pace5:03.23
Split 2:Distance0.124Time0:42.70Pace5:44.35
Cumilative:Distance0.248Time1:20.30Pace5:23.79
Split 3:Distance0.124Time0:43.00Pace5:46.77
Cumilative:Distance0.372Time2:03.30Pace5:31.45
Split 4:Distance0.124Time0:40.80Pace5:29.03
Cumilative:Distance0.496Time2:44.10Pace5:30.85
 
Leg 7:Distance0.250Time2:08.50Pace8:34.00
Recovery jog.
Leg 8:Distance0.250Time1:44.20Pace6:56.80
William's botched time trial.
Split 1:Distance0.124Time0:50.30Pace6:45.65
Cumilative:Distance0.124Time0:50.30Pace6:45.65
Split 2:Distance0.126Time0:53.90Pace7:07.78
Cumilative:Distance0.250Time1:44.20Pace6:56.80
 
Leg 9:Distance0.496Time3:13.70Pace6:30.52
William's 800 time trial for real.
Leg 10:Distance1.500Time13:16.00Pace8:50.67
Cool-down to the house.

Black Crocs 2 Miles: 14.57
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Fri, Mar 25, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.150.000.000.0014.15

Fast Running Friend Workout - 2016-03-25 06:55:54
Workout Totals: Distance14.150Time1:50:03.90Pace7:46.71
More or less usual day in terms of distances, but I did most of the little kids run in the evening. Stephen attempted a mile time trial. First time, he opened with 1:58 quarter, then faded and stopped pushing, so I just stopped him after 1 K and told him to retry in the evening. In the evening the Orem High Track was not available due to a football game, so we went to Mountain View. It was windy. Stephen opened with 1:59 quarter, then faded, but I made him finish it out this time - he ran 8:43.
Leg 1:Distance10.000Time1:18:11.60Pace7:49.16
With Benjamin.
Leg 2:Distance0.650Time5:47.70Pace8:54.92
Stephen's failed mile time trial.
Leg 3:Distance1.000Time8:43.00Pace8:43.00
Stephen better mile time trial in the evening.
Leg 4:Distance2.500Time17:21.60Pace6:56.64
With Joseph and Jacob, part with William.

Black Crocs 2 Miles: 14.15
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Sat, Mar 26, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.810.004.500.0020.31

Fast Running Friend Workout - 2016-03-26 09:01:02
Workout Totals: Distance20.311Time2:35:05.30Pace7:38.14
Total of around 20. Did a time trial with Jacob - he ran 800 in 2:43.8 - splits 40,41,43,39 - missed his record by 0.8. The wind made it difficult from 600 to 800. We will try again next week.

Julia did a 3 mile time trial down the canyon in 20:00 - splits 6:38, 6:44, 6:38 - new PR. Benjamin and I paced her.

Then she ran home, and we ran up the canyon and did a 4 mile tempo run in 22:18 (5:34, 5:34, 5:33, 5:35), followed by 4x200 down the canyon. Benjamin got 30.3, 30.1, 29.4, 27.6, I got 33.5, 33.5, 33.7, 33.2.

Benjamin ended up doing 17 miles, longest run he has ever done with some speed in it.

Stephen ran 2 miles. Otherwise the kids ran their usual Saturday distances.

In the evening we needed to get to our friend's house which is about 0.4 away and Sarah happened to have taken my car keys. So we all ran, including Matthew. He also wanted to run back. I figured he is now ready to move to 400 meters daily.
Leg 1:Distance1.000Time9:18.00Pace9:18.00
Warm-up.
Leg 2:Distance0.496Time2:43.80Pace5:30.24
Jacob's time trial.
Leg 3:Distance1.500Time13:48.70Pace9:12.47
Cool-down to the house.
Leg 4:Distance2.040Time16:52.00Pace8:16.08
With Benjamin, Joseph, and Jacob.
Leg 5:Distance0.400Time3:32.90Pace8:52.25
With Benjamin and Julia - warm-up.
Leg 6:Distance3.000Time20:00.00Pace6:40.00
Julia's time trial.
Leg 7:Distance4.000Time31:06.20Pace7:46.55
Jog up the canyon with Benjamin.
Leg 8:Distance4.000Time22:18.40Pace5:34.60
Tempo run.
Leg 9:Distance1.500Time14:16.60Pace9:31.07
Recovery.
Leg 10:Distance0.125Time0:33.50Pace4:28.00
This and below are 200 intervals/recoveries.
Leg 11:Distance0.125Time1:27.30Pace11:38.40
Leg 12:Distance0.125Time0:33.70Pace4:29.60
Leg 13:Distance0.125Time1:34.20Pace12:33.60
Leg 14:Distance0.125Time0:33.50Pace4:28.00
Leg 15:Distance0.125Time1:36.00Pace12:48.00
Leg 16:Distance0.125Time0:33.20Pace4:25.60
Leg 17:Distance1.500Time14:17.30Pace9:31.53
Cool down to the car.

Black Crocs 2 Miles: 20.31
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Sun, Mar 27, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
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Mon, Mar 28, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2016-03-28 06:51:58
Workout Totals: Distance13.000Time1:37:57.30Pace7:32.10
Total of 13. Joseph's legs were hurting and Jacob had a minor cold, so I had them run only 3. Matthew is now up to 400 meters a day, ran 2:36. Otherwise usual distances for the kids.
Leg 1:Distance10.000Time1:13:49.00Pace7:22.90
Leg 2:Distance3.000Time24:08.30Pace8:02.77

Black Crocs 2 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Tue, Mar 29, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.670.000.000.5014.17

Fast Running Friend Workout - 2016-03-29 06:57:47
Workout Totals: Distance14.168Time1:57:12.30Pace8:16.35
Split the run into two today. In the AM Benjamin was going to do 600-400-200, but it was raining and cold, so we checked the forecast and decided to do it in the evening. So we just ran 5, and then I ran 4 more with Joseph and Jacob.

In the evening Benjamin did 600 in 1:30.5, 400 in 58.3, and 200 in 26.6. All were PRs. I did 3x200 32.1, 33.3, and 31.9. It was windy, but not too bad, though bad enough to make the slow 200 about 1 second slower than the fast.
Leg 1:Distance5.000Time38:41.30Pace7:44.26
Easy run with Benjamin.
Leg 2:Distance4.000Time32:02.20Pace8:00.55
With Joseph and Jacob.
Leg 3:Distance0.250Time2:25.90Pace9:43.60
With Matthew and niece Clara.
Leg 4:Distance1.711Time14:24.60Pace8:25.32
Warm-up with Benjamin, strides.
Split 1:Distance1.150Time9:09.00Pace7:57.39
Cumilative:Distance1.150Time9:09.00Pace7:57.39
Split 2:Distance0.062Time0:16.10Pace4:19.68
Cumilative:Distance1.212Time9:25.10Pace7:46.25
Split 3:Distance0.062Time0:50.10Pace13:28.06
Cumilative:Distance1.274Time10:15.20Pace8:02.89
Split 4:Distance0.062Time0:15.60Pace4:11.61
Cumilative:Distance1.336Time10:30.80Pace7:52.16
Split 5:Distance0.375Time3:53.80Pace10:23.47
Cumilative:Distance1.711Time14:24.60Pace8:25.32
 
Leg 5:Distance0.264Time1:32.70Pace5:51.14
Benjamin's 600, tried to run the last 200 with him, but got dropped.
Split 1:Distance0.070Time0:29.40Pace7:00.00
Cumilative:Distance0.070Time0:29.40Pace7:00.00
Split 2:Distance0.070Time0:31.10Pace7:24.29
Cumilative:Distance0.140Time1:00.50Pace7:12.14
Split 3:Distance0.124Time0:32.20Pace4:19.68
Cumilative:Distance0.264Time1:32.70Pace5:51.14
 
Leg 6:Distance1.125Time11:36.50Pace10:19.11
Recovery.
Leg 7:Distance0.194Time1:02.30Pace5:21.13
Benjamin's 400, ran the last 200, got dropped.
Split 1:Distance0.070Time0:29.00Pace6:54.29
Cumilative:Distance0.070Time0:29.00Pace6:54.29
Split 2:Distance0.124Time0:33.30Pace4:28.55
Cumilative:Distance0.194Time1:02.30Pace5:21.13
 
Leg 8:Distance0.500Time6:09.30Pace12:18.60
Recovery.
Leg 9:Distance0.124Time0:31.90Pace4:17.26
Benjamin gave me a head start, then raced to catch me, passed me around 100 meters.
Leg 10:Distance1.000Time8:45.60Pace8:45.60
Back to the house.

Black Crocs 2 Miles: 14.16
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Wed, Mar 30, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2016-03-30 07:13:05
Workout Totals: Distance14.000Time1:50:14.30Pace7:52.45
Usual 14 today. Usual distances for the kids.
Leg 1:Distance10.000Time1:19:09.10Pace7:54.91
With Benjamin.
Leg 2:Distance4.000Time31:05.20Pace7:46.30
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Thu, Mar 31, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.840.000.000.2514.09

Fast Running Friend Workout - 2016-03-31 07:13:32
Workout Totals: Distance14.084Time1:56:21.50Pace8:15.70
Benjamin was going to do an 800 time trial, but he his hamstrings were still sore from 26.6 200 on Tuesday plus it was raining, so after we did 4x100 strides we decided to postpone the time trial until Saturday, and ran easy.

Otherwise kids ran their usual distances.
Leg 1:Distance10.084Time1:24:37.00Pace8:23.47
Split 1:Distance1.050Time8:43.60Pace8:18.67
Cumilative:Distance1.050Time8:43.60Pace8:18.67
Split 2:Distance0.062Time0:16.00Pace4:18.06
Cumilative:Distance1.112Time8:59.60Pace8:05.25
Split 3:Distance0.062Time0:55.80Pace15:00.00
Cumilative:Distance1.174Time9:55.40Pace8:27.16
Split 4:Distance0.062Time0:16.10Pace4:19.68
Cumilative:Distance1.236Time10:11.50Pace8:14.74
Split 5:Distance0.062Time0:59.20Pace15:54.84
Cumilative:Distance1.298Time11:10.70Pace8:36.72
Split 6:Distance0.062Time0:16.10Pace4:19.68
Cumilative:Distance1.360Time11:26.80Pace8:25.00
Split 7:Distance0.062Time0:57.30Pace15:24.19
Cumilative:Distance1.422Time12:24.10Pace8:43.28
Split 8:Distance0.062Time0:16.10Pace4:19.68
Cumilative:Distance1.484Time12:40.20Pace8:32.26
Split 9:Distance8.600Time1:11:56.80Pace8:21.95
Cumilative:Distance10.084Time1:24:37.00Pace8:23.47
 
Leg 2:Distance4.000Time31:44.50Pace7:56.12
With Joseph and Jacob.
Leg 3:Distance0.000Time0:00.00Pace0:00.00
Leg 4:Distance0.000Time0:00.00Pace0:00.00

Black Crocs 2 Miles: 14.09
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
364.840.0016.757.97389.56
Black Crocs 2 Miles: 358.87White Crocs 2 Miles: 16.50
Night Sleep Time: 226.50Nap Time: 10.50Total Sleep Time: 237.00
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