Breaking the Wall

March 2020

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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
301.573.0016.7511.29332.61
Neon Crocs 1 Miles: 332.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Mar 01, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest, went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Mar 02, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.930.000.000.1213.05

Fast Running Friend Workout - 2020-03-02 08:36:19
Workout Totals: Distance13.054Time1:43:18.10Pace7:54.80
Easy runs, total of 13.
Leg 1:Distance4.000Time33:05.10Pace8:16.27
With Julia.
Leg 2:Distance2.054Time15:41.30Pace7:38.28
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:18.70Pace7:51.72
Cumilative:Distance0.930Time7:18.70Pace7:51.72
Split 2:Distance0.124Time0:39.60Pace5:19.35
Cumilative:Distance1.054Time7:58.30Pace7:33.80
Split 3:Distance1.000Time7:43.00Pace7:43.00
Cumilative:Distance2.054Time15:41.30Pace7:38.28
 
Leg 3:Distance4.000Time31:23.70Pace7:50.93
With Joseph, Jacob, William, and Stephen.
Leg 4:Distance3.000Time23:08.00Pace7:42.67
With Jenny.

Neon Crocs 1 Miles: 13.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Mar 03, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.170.000.000.1211.29

Fast Running Friend Workout - 2020-03-03 10:13:26
Workout Totals: Distance11.294Time1:30:58.20Pace8:03.28
Total of 11. The boys did a 200 time trial off a running start, but off just regular running, so it probably evens things out. Joseph and Jacob got 29.6 (PRs), William 33.2 (PR), Matthew 38.3, and Stephen I think 37.8 - his foot was hurting.
Leg 1:Distance4.000Time33:12.60Pace8:18.15
With Julia.
Leg 2:Distance2.294Time18:02.10Pace7:51.71
With Joseph, Jacob, William, Stephen, and Matthew.
Split 1:Distance1.050Time8:16.80Pace7:53.14
Cumilative:Distance1.050Time8:16.80Pace7:53.14
Split 2:Distance0.124Time0:38.30Pace5:08.87
Cumilative:Distance1.174Time8:55.10Pace7:35.79
Split 3:Distance1.120Time9:07.00Pace8:08.39
Cumilative:Distance2.294Time18:02.10Pace7:51.71
 
Leg 3:Distance5.000Time39:43.50Pace7:56.70
With Joseph.

Neon Crocs 1 Miles: 11.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Mar 04, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.004.000.0013.00

Fast Running Friend Workout - 2020-03-04 09:05:33
Workout Totals: Distance13.000Time1:39:00.20Pace7:36.94
Total of 12. Usual distances for the kids. Had Benjamin pace me through 2x2 in the canyon, one up, one down up in 12:29 (6:15, 6:14), down 11:23 (5:52, 5:34, last two quarters 82, 78). Was surprised at how much juice I found in myself at the end of the last one because 5:52 opening mile did not feel easy. I tried Molly Seidel's method of "no brain, no pain", and to some extent it worked.
Leg 1:Distance9.000Time1:05:24.00Pace7:16.00
With Benjamin.
Split 1:Distance2.020Time15:56.40Pace7:53.47
Cumilative:Distance2.020Time15:56.40Pace7:53.47
Split 2:Distance2.000Time12:29.80Pace6:14.90
Cumilative:Distance4.020Time28:26.20Pace7:04.43
Split 3:Distance0.960Time8:42.20Pace9:03.96
Cumilative:Distance4.980Time37:08.40Pace7:27.47
Split 4:Distance2.000Time11:23.60Pace5:41.80
Cumilative:Distance6.980Time48:32.00Pace6:57.19
Split 5:Distance2.020Time16:52.00Pace8:20.99
Cumilative:Distance9.000Time1:05:24.00Pace7:16.00
 
Leg 2:Distance4.000Time33:36.20Pace8:24.05
With Julia.

Neon Crocs 1 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Mar 05, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.240.000.000.3112.55

Fast Running Friend Workout - 2020-03-05 15:37:49
Workout Totals: Distance12.548Time1:38:26.30Pace7:50.70
More or less usual runs, 12 total. Matthew did a 400 time trial on the track, ran a PR of 79.9. Splits 38, 41.

We also measured out a downhill 100 meter stretch to do sprints on. Joseph and Jacob ran 13.3, William 14.9, I stayed with William, but it felt very close to all out.
 
Leg 1:Distance1.000Time7:31.30Pace7:31.30
Alone.
Leg 2:Distance1.050Time8:18.20Pace7:54.48
With Joseph, Jacob, Stephen, and Matthew.
Leg 3:Distance0.248Time1:19.90Pace5:22.18
With Joseph, Jacob, Stephen, and Matthew.
Leg 4:Distance1.250Time10:13.60Pace8:10.88
With Joseph, Jacob, Stephen, and Matthew.
Leg 5:Distance5.000Time38:52.60Pace7:46.52
Part with Joseph, Jacob, and Matthew, part alone.
Split 1:Distance0.381Time3:02.70Pace7:59.53
Cumilative:Distance0.381Time3:02.70Pace7:59.53
Split 2:Distance0.062Time0:14.90Pace4:00.32
Cumilative:Distance0.443Time3:17.60Pace7:26.05
Split 3:Distance4.557Time35:35.00Pace7:48.51
Cumilative:Distance5.000Time38:52.60Pace7:46.52
 
Leg 6:Distance4.000Time32:10.70Pace8:02.68
With Julia.

Neon Crocs 1 Miles: 12.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Mar 06, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.680.000.000.3812.06

Fast Running Friend Workout - 2020-03-06 16:37:16
Workout Totals: Distance12.054Time1:33:35.10Pace7:45.83
More or less usual runs, 12 total for me.
Leg 1:Distance2.054Time17:05.00Pace8:19.03
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:44.20Pace8:19.14
Cumilative:Distance0.930Time7:44.20Pace8:19.14
Split 2:Distance0.124Time0:37.40Pace5:01.61
Cumilative:Distance1.054Time8:21.60Pace7:55.90
Split 3:Distance1.000Time8:43.40Pace8:43.40
Cumilative:Distance2.054Time17:05.00Pace8:19.03
 
Leg 2:Distance6.000Time44:25.00Pace7:24.17
Part with Joseph and Jacob, part alone.
Split 1:Distance3.175Time24:31.60Pace7:43.50
Cumilative:Distance3.175Time24:31.60Pace7:43.50
Split 2:Distance0.375Time2:04.70Pace5:32.53
Cumilative:Distance3.550Time26:36.30Pace7:29.66
Split 3:Distance2.450Time17:48.70Pace7:16.20
Cumilative:Distance6.000Time44:25.00Pace7:24.17
 
Leg 3:Distance4.000Time32:05.10Pace8:01.27
With Julia.

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Mar 07, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.011.002.001.5017.51

Fast Running Friend Workout - 2020-03-07 09:51:01
Workout Totals: Distance17.511Time2:11:37.00Pace7:30.97
Total of over 17. Paced William with Joseph and Jacob to a 400 PR of 71.2. The did a 2 mile tempo down the canyon with Joseph and Jacob in 11:53. Then joined Benjamin for part of his workout. He did 3x3 down in 15:23, up in 16:20, and then down in 15:16. I did 0.375 down in 1:54, then 0.375 up in 2:00, and then 0.5 down in 2:35. The wind was blowing up the canyon.

Matthew did his 1 mile track "tempo run" in 6:31. The wind was a factor.
Leg 1:Distance1.050Time8:46.40Pace8:21.33
Warm-up with the boys.
Leg 2:Distance0.250Time1:11.20Pace4:44.80
William's 400.
Leg 3:Distance0.250Time2:09.80Pace8:39.20
Recovery jog with Joseph, William, and Jacob.
Leg 4:Distance1.000Time6:31.70Pace6:31.70
Matthew's tempo mile along with Joseph, Jacob, William, and Stephen.
Leg 5:Distance1.500Time12:33.80Pace8:22.53
Cool-down.
Leg 6:Distance13.461Time1:40:24.10Pace7:27.52
Part with Benjamin, part with Joseph, and Jacob, part alone.
Split 1:Distance0.980Time8:25.80Pace8:36.12
Cumilative:Distance0.980Time8:25.80Pace8:36.12
Split 2:Distance2.000Time11:53.30Pace5:56.65
Cumilative:Distance2.980Time20:19.10Pace6:49.09
Split 3:Distance0.930Time7:26.50Pace8:00.11
Cumilative:Distance3.910Time27:45.60Pace7:05.98
Split 4:Distance0.375Time1:54.10Pace5:04.27
Cumilative:Distance4.285Time29:39.70Pace6:55.33
Split 5:Distance2.045Time16:21.40Pace7:59.90
Cumilative:Distance6.330Time46:01.10Pace7:16.19
Split 6:Distance0.375Time2:00.50Pace5:21.33
Cumilative:Distance6.705Time48:01.60Pace7:09.77
Split 7:Distance2.106Time16:51.10Pace8:00.10
Cumilative:Distance8.811Time1:04:52.70Pace7:21.80
Split 8:Distance0.500Time2:35.20Pace5:10.40
Cumilative:Distance9.311Time1:07:27.90Pace7:14.74
Split 9:Distance4.150Time32:56.20Pace7:56.19
Cumilative:Distance13.461Time1:40:24.10Pace7:27.52
 

Neon Crocs 1 Miles: 17.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Mar 08, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest, went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Mar 09, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.180.000.000.3713.55

Fast Running Friend Workout - 2020-03-09 16:32:08
Workout Totals: Distance13.554Time1:45:55.40Pace7:48.89
Total of 13.5, more or less usual runs with pickups. Ran into Joel Griffits, paced him for 0.25 down the canyon. I was aiming for 75, we were OK at 300, but then he fell off the pace a lot because he is not used to running quarters. So I ended up running 76, he was around 79.
Leg 1:Distance2.054Time16:42.10Pace8:07.88
With Joseph, Jacob, and Matthew. We might have had Stephen and William, do not remember.
Split 1:Distance0.930Time7:37.20Pace8:11.61
Cumilative:Distance0.930Time7:37.20Pace8:11.61
Split 2:Distance0.124Time0:39.30Pace5:16.94
Cumilative:Distance1.054Time8:16.50Pace7:51.06
Split 3:Distance1.000Time8:25.60Pace8:25.60
Cumilative:Distance2.054Time16:42.10Pace8:07.88
 
Leg 2:Distance7.500Time57:42.60Pace7:41.68
Part with Joseph, Jacob, William, and Stephen, part with Joel Griffits, part alone.
Split 1:Distance4.480Time35:21.40Pace7:53.53
Cumilative:Distance4.480Time35:21.40Pace7:53.53
Split 2:Distance0.250Time1:16.20Pace5:04.80
Cumilative:Distance4.730Time36:37.60Pace7:44.61
Split 3:Distance0.000Time0:03.40Pace0:00.00
Cumilative:Distance4.730Time36:41.00Pace7:45.33
Split 4:Distance2.770Time21:01.60Pace7:35.45
Cumilative:Distance7.500Time57:42.60Pace7:41.68
 
Leg 3:Distance4.000Time31:30.70Pace7:52.68
With Julia.

Neon Crocs 1 Miles: 13.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Mar 10, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.870.000.000.1912.06

Fast Running Friend Workout - 2020-03-10 11:32:42
Workout Totals: Distance12.054Time1:34:57.40Pace7:52.66
Usual runs, total of 12, did some pickups. Ran 100 downhill in 14.1, up in 18.1 on the same stretch. Joseph and Jacob got 13.3.
Leg 1:Distance4.000Time32:35.20Pace8:08.80
With Julia.
Leg 2:Distance2.054Time16:02.50Pace7:48.60
With Joseph, Jacob, and Matthew. I think we might have had William and Stephen.
Split 1:Distance0.930Time7:24.80Pace7:58.28
Cumilative:Distance0.930Time7:24.80Pace7:58.28
Split 2:Distance0.124Time0:36.70Pace4:55.97
Cumilative:Distance1.054Time8:01.50Pace7:36.83
Split 3:Distance1.000Time8:01.00Pace8:01.00
Cumilative:Distance2.054Time16:02.50Pace7:48.60
 
Leg 3:Distance6.000Time46:19.70Pace7:43.28
Part with Joseph, Jacob, William, and Stephen, part alone.
Split 1:Distance0.380Time2:55.90Pace7:42.89
Cumilative:Distance0.380Time2:55.90Pace7:42.89
Split 2:Distance0.062Time0:14.10Pace3:47.42
Cumilative:Distance0.442Time3:10.00Pace7:09.86
Split 3:Distance5.116Time39:57.30Pace7:48.59
Cumilative:Distance5.558Time43:07.30Pace7:45.51
Split 4:Distance0.062Time0:18.20Pace4:53.55
Cumilative:Distance5.620Time43:25.50Pace7:43.61
Split 5:Distance0.380Time2:54.20Pace7:38.42
Cumilative:Distance6.000Time46:19.70Pace7:43.28
 

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Mar 11, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.002.000.0013.04

Fast Running Friend Workout - 2020-03-11 10:26:55
Workout Totals: Distance13.040Time1:41:44.60Pace7:48.14
Total of 13, more or less usual runs for the kids, I did a 2 mile tempo down the canyon with Benjamin in 11:19.
Leg 1:Distance1.000Time9:17.80Pace9:17.80
With everybody, Bella and Leigha in the stroller, everybody else running.
Leg 2:Distance8.040Time1:00:42.80Pace7:33.08
With Benjamin, did a 2 mile tempo down the canyon.
Split 1:Distance4.020Time32:14.70Pace8:01.27
Cumilative:Distance4.020Time32:14.70Pace8:01.27
Split 2:Distance2.000Time11:19.70Pace5:39.85
Cumilative:Distance6.020Time43:34.40Pace7:14.29
Split 3:Distance2.020Time17:08.40Pace8:29.11
Cumilative:Distance8.040Time1:00:42.80Pace7:33.08
 
Leg 3:Distance4.000Time31:44.00Pace7:56.00
With Julia.

Neon Crocs 1 Miles: 13.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Mar 12, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.170.000.500.3712.04

Fast Running Friend Workout - 2020-03-12 10:07:44
Workout Totals: Distance12.037Time1:33:15.50Pace7:44.86
Today was a day of time trials, and we had some PRs.

400:

Jacob 63.8 PR
Joseph 64.6 PR
Dad 69.0
Mom 1:43.8
Mary 1:53.4 PR

800:

Matthew 2:57.6 PR - first time under 3:00 and family record for 7 and under! Perfect 800 splits as well - 87, 90.

Benjamin paced Joseph and Jacob in the 400.

Total of 12 miles or so for me.
Leg 1:Distance1.050Time8:34.20Pace8:09.71
Warm-up with the kids.
Leg 2:Distance0.498Time2:57.60Pace5:56.63
Matthew's 800 time trial with Benjamin, Joseph, Jacob, William, and Stephen helping pace.
Leg 3:Distance0.995Time8:53.20Pace8:55.88
Jogging and strides with Benjamin, Joseph, and Jacob.
Split 1:Distance0.310Time2:37.00Pace8:26.45
Cumilative:Distance0.310Time2:37.00Pace8:26.45
Split 2:Distance0.062Time0:16.50Pace4:26.13
Cumilative:Distance0.372Time2:53.50Pace7:46.40
Split 3:Distance0.186Time2:04.90Pace11:11.51
Cumilative:Distance0.558Time4:58.40Pace8:54.77
Split 4:Distance0.062Time0:16.50Pace4:26.13
Cumilative:Distance0.620Time5:14.90Pace8:27.90
Split 5:Distance0.375Time3:38.30Pace9:42.13
Cumilative:Distance0.995Time8:53.20Pace8:55.88
 
Leg 4:Distance0.248Time1:09.00Pace4:38.23
400 time trial.
Leg 5:Distance0.248Time1:53.40Pace7:37.26
Paced Mary in a 400 time trial.
Leg 6:Distance0.248Time1:43.80Pace6:58.55
Paced Sarah in a 400 time trial.
Leg 7:Distance0.250Time2:10.00Pace8:40.00
A lap of jogging.
Leg 8:Distance8.500Time1:05:54.30Pace7:45.21
Part with Joseph, Jacob, Benjamin, and Jenny, part alone.

Neon Crocs 1 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Mar 13, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.240.000.000.6812.92

Fast Running Friend Workout - 2020-03-13 12:34:16
Workout Totals: Distance12.920Time1:44:27.00Pace8:05.06
Did some 200s on the track, then more distance, 100 meter downhill sprint, and then night run providing security for Sarah.
Leg 1:Distance3.170Time26:20.60Pace8:18.61
To the track, then some 200s there with various kids.
Split 1:Distance1.050Time8:38.40Pace8:13.71
Cumilative:Distance1.050Time8:38.40Pace8:13.71
Split 2:Distance0.124Time0:37.30Pace5:00.81
Cumilative:Distance1.174Time9:15.70Pace7:53.34
Split 3:Distance0.250Time2:20.30Pace9:21.20
Cumilative:Distance1.424Time11:36.00Pace8:08.76
Split 4:Distance0.124Time0:33.30Pace4:28.55
Cumilative:Distance1.548Time12:09.30Pace7:51.12
Split 5:Distance0.375Time3:41.30Pace9:50.13
Cumilative:Distance1.923Time15:50.60Pace8:14.33
Split 6:Distance0.124Time0:32.60Pace4:22.90
Cumilative:Distance2.047Time16:23.20Pace8:00.31
Split 7:Distance0.375Time3:47.20Pace10:05.87
Cumilative:Distance2.422Time20:10.40Pace8:19.75
Split 8:Distance0.124Time0:40.90Pace5:29.84
Cumilative:Distance2.546Time20:51.30Pace8:11.48
Split 9:Distance0.375Time3:47.70Pace10:07.20
Cumilative:Distance2.921Time24:39.00Pace8:26.33
Split 10:Distance0.124Time0:37.60Pace5:03.23
Cumilative:Distance3.045Time25:16.60Pace8:18.06
Split 11:Distance0.125Time1:04.00Pace8:32.00
Cumilative:Distance3.170Time26:20.60Pace8:18.61
 
Leg 2:Distance1.000Time9:28.70Pace9:28.70
Back home with William, Stephen, and Mary.
Leg 3:Distance6.000Time47:29.30Pace7:54.88
Part with the kids, part alone, I think. Did a 100 downhill sprint.
Split 1:Distance0.390Time2:55.20Pace7:29.23
Cumilative:Distance0.390Time2:55.20Pace7:29.23
Split 2:Distance0.062Time0:14.70Pace3:57.10
Cumilative:Distance0.452Time3:09.90Pace7:00.13
Split 3:Distance5.548Time44:19.40Pace7:59.34
Cumilative:Distance6.000Time47:29.30Pace7:54.88
 
Leg 4:Distance2.750Time21:08.40Pace7:41.24
Late at night providing security for Sarah's run. Which means running a bit ahead of her, then back, and repeat.

Neon Crocs 1 Miles: 12.92
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Mar 14, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.271.000.000.5010.77

Fast Running Friend Workout - 2020-03-14 10:14:10
Workout Totals: Distance10.763Time1:24:01.80Pace7:48.44
Only about 10 miles today. The boys did 800 time trial. Benjamin paced them. I ran the first 400 with them in 69.7. Joseph got a PR - 2:22.9. Jacob struggled and ran 2:29.1.

Then Benjamin ran a PR for 3 miles down the canyon in 14:39. I did a quarter with him in 74.7 in the middle.

More or less usual Saturday distances for everybody today.
Leg 1:Distance1.816Time15:20.20Pace8:26.72
Warm-up with the boys.
Split 1:Distance1.130Time9:28.30Pace8:22.92
Cumilative:Distance1.130Time9:28.30Pace8:22.92
Split 2:Distance0.062Time0:16.80Pace4:30.97
Cumilative:Distance1.192Time9:45.10Pace8:10.86
Split 3:Distance0.187Time1:47.40Pace9:34.33
Cumilative:Distance1.379Time11:32.50Pace8:22.18
Split 4:Distance0.062Time0:16.00Pace4:18.06
Cumilative:Distance1.441Time11:48.50Pace8:11.67
Split 5:Distance0.375Time3:31.70Pace9:24.53
Cumilative:Distance1.816Time15:20.20Pace8:26.72
 
Leg 2:Distance0.368Time2:29.10Pace6:45.16
Ran the first 400 of the boys 800 time trial, then ran around the field.
Split 1:Distance0.248Time1:09.70Pace4:41.05
Cumilative:Distance0.248Time1:09.70Pace4:41.05
Split 2:Distance0.120Time1:13.20Pace10:10.00
Cumilative:Distance0.368Time2:22.90Pace6:28.32
Split 3:Distance0.000Time0:06.20Pace0:00.00
Cumilative:Distance0.368Time2:29.10Pace6:45.16
 
Leg 3:Distance0.500Time4:34.00Pace9:08.00
Recovery.
Leg 4:Distance1.000Time6:40.30Pace6:40.30
With Matthew and the rest of the boys.
Leg 5:Distance1.000Time8:20.80Pace8:20.80
Back to the house.
Leg 6:Distance6.079Time46:37.40Pace7:40.17
Some with Benjamin, some alone.
Split 1:Distance1.700Time12:20.60Pace7:15.65
Cumilative:Distance1.700Time12:20.60Pace7:15.65
Split 2:Distance0.250Time1:14.70Pace4:58.80
Cumilative:Distance1.950Time13:35.30Pace6:58.10
Split 3:Distance4.129Time33:02.10Pace8:00.04
Cumilative:Distance6.079Time46:37.40Pace7:40.17
 

Neon Crocs 1 Miles: 10.76
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Mar 15, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest, no church today due to COVID.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Mar 16, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.710.002.000.3412.05

Fast Running Friend Workout - 2020-03-16 13:26:40
Workout Totals: Distance12.054Time1:34:03.10Pace7:48.15
Benjamin paced me through a tempo run down the canyon - 2 miles in 11:17. Then I also did some sprints down and up.
Leg 1:Distance9.000Time1:08:31.20Pace7:36.80
Split 1:Distance4.980Time39:42.30Pace7:58.37
Cumilative:Distance4.980Time39:42.30Pace7:58.37
Split 2:Distance2.000Time11:17.30Pace5:38.65
Cumilative:Distance6.980Time50:59.60Pace7:18.34
Split 3:Distance2.020Time17:31.60Pace8:40.59
Cumilative:Distance9.000Time1:08:31.20Pace7:36.80
 
Leg 2:Distance2.054Time17:43.10Pace8:37.58
With Matthew, Joseph, Jacob, William, and Stephen.
Split 1:Distance0.930Time7:52.40Pace8:27.96
Cumilative:Distance0.930Time7:52.40Pace8:27.96
Split 2:Distance0.124Time0:38.00Pace5:06.45
Cumilative:Distance1.054Time8:30.40Pace8:04.25
Split 3:Distance1.000Time9:12.70Pace9:12.70
Cumilative:Distance2.054Time17:43.10Pace8:37.58
 
Leg 3:Distance1.000Time7:48.80Pace7:48.80
With Joseph and Jacob. Did 100 down, and then 0.155 uphill sprint at the end.
Split 1:Distance0.390Time3:03.70Pace7:51.03
Cumilative:Distance0.390Time3:03.70Pace7:51.03
Split 2:Distance0.062Time0:15.40Pace4:08.39
Cumilative:Distance0.452Time3:19.10Pace7:20.49
Split 3:Distance0.393Time3:42.80Pace9:26.92
Cumilative:Distance0.845Time7:01.90Pace8:19.29
Split 4:Distance0.155Time0:46.90Pace5:02.58
Cumilative:Distance1.000Time7:48.80Pace7:48.80
 

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Mar 17, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.260.000.250.2511.76

Fast Running Friend Workout - 2020-03-17 10:41:54
Workout Totals: Distance8.755Time1:04:39.00Pace7:23.06
Total of almost 12. More or less usual runs for the younger kids.

Benjamin did 6x0.625 down the canyon a bit under 3:00 on average with a short brisk recovery. I paced Julia through a quarter down the canyon in 84, and then did a quarter of Benjamin's interval.

Added 3 in the evening, Fast Running Friend was out of battery, so I did not time it.
Leg 1:Distance0.730Time6:42.20Pace9:10.96
With Julia.
Leg 2:Distance0.250Time1:24.10Pace5:36.40
With Julia.
Leg 3:Distance7.775Time56:32.70Pace7:16.36
Part with Benjamin, part alone.
Split 1:Distance2.700Time19:52.50Pace7:21.67
Cumilative:Distance2.700Time19:52.50Pace7:21.67
Split 2:Distance0.125Time0:51.70Pace6:53.60
Cumilative:Distance2.825Time20:44.20Pace7:20.42
Split 3:Distance0.250Time1:11.60Pace4:46.40
Cumilative:Distance3.075Time21:55.80Pace7:07.90
Split 4:Distance4.700Time34:36.90Pace7:21.89
Cumilative:Distance7.775Time56:32.70Pace7:16.36
 

Neon Crocs 1 Miles: 11.76
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Mar 18, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.560.000.000.3711.93

Fast Running Friend Workout - 2020-03-18 12:17:27
Workout Totals: Distance11.939Time1:38:17.30Pace8:13.95
Joseph and Jacob did 800 time trial today. It went better for Jacob - 2:26.8, but Joseph just gave up and ran 2:31. I ran the first lap in 70. Benjamin paced. William ran the last lap but pulled away from them and got 72.7.

Total of about 12 miles for me.
Leg 1:Distance4.000Time33:42.60Pace8:25.65
With Julia.
Split 1:Distance0.390Time3:06.00Pace7:56.92
Cumilative:Distance0.390Time3:06.00Pace7:56.92
Split 2:Distance0.062Time0:17.70Pace4:45.48
Cumilative:Distance0.452Time3:23.70Pace7:30.66
Split 3:Distance1.583Time14:09.20Pace8:56.45
Cumilative:Distance2.035Time17:32.90Pace8:37.40
Split 4:Distance0.250Time1:25.30Pace5:41.20
Cumilative:Distance2.285Time18:58.20Pace8:18.12
Split 5:Distance1.263Time11:05.70Pace8:47.08
Cumilative:Distance3.548Time30:03.90Pace8:28.43
Split 6:Distance0.062Time0:22.00Pace5:54.84
Cumilative:Distance3.610Time30:25.90Pace8:25.79
Split 7:Distance0.235Time2:04.50Pace8:49.79
Cumilative:Distance3.845Time32:30.40Pace8:27.26
Split 8:Distance0.155Time1:12.20Pace7:45.81
Cumilative:Distance4.000Time33:42.60Pace8:25.65
 
Leg 2:Distance2.049Time16:55.80Pace8:15.75
Warm-up with the boys.
Split 1:Distance0.930Time7:41.20Pace8:15.91
Cumilative:Distance0.930Time7:41.20Pace8:15.91
Split 2:Distance0.124Time0:37.90Pace5:05.65
Cumilative:Distance1.054Time8:19.10Pace7:53.53
Split 3:Distance0.310Time3:00.40Pace9:41.94
Cumilative:Distance1.364Time11:19.50Pace8:18.17
Split 4:Distance0.062Time0:16.40Pace4:24.52
Cumilative:Distance1.426Time11:35.90Pace8:08.01
Split 5:Distance0.186Time1:47.40Pace9:37.42
Cumilative:Distance1.612Time13:23.30Pace8:18.33
Split 6:Distance0.062Time0:16.20Pace4:21.29
Cumilative:Distance1.674Time13:39.50Pace8:09.55
Split 7:Distance0.375Time3:16.30Pace8:43.47
Cumilative:Distance2.049Time16:55.80Pace8:15.75
 
Leg 3:Distance0.390Time2:30.90Pace6:26.92
800 time trial.
Split 1:Distance0.250Time1:10.30Pace4:41.20
Cumilative:Distance0.250Time1:10.30Pace4:41.20
First lap with the boys.
Split 2:Distance0.140Time1:16.50Pace9:06.43
Cumilative:Distance0.390Time2:26.80Pace6:16.41
Running around the field - Jacob's time.
Split 3:Distance0.000Time0:04.10Pace0:00.00
Cumilative:Distance0.390Time2:30.90Pace6:26.92
Joseph's time.
 
Leg 4:Distance1.500Time13:28.40Pace8:58.93
Back to the house.
Leg 5:Distance4.000Time31:39.60Pace7:54.90
Do not remember who this was with.

Neon Crocs 1 Miles: 11.94
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Mar 19, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.930.000.000.1213.05

Fast Running Friend Workout - 2020-03-19 10:06:20
Workout Totals: Distance13.054Time1:44:55.10Pace8:02.24
Total of 13. Did a fartlek mile with Joseph, Jacob, and Benjamin down the canyon with fast 0.125 targeting 35, and slow ones targeting 1:00 except the first one targeting 45. Also fast 200 with Matthew. Otherwise easy pace.
Leg 1:Distance7.000Time54:52.30Pace7:50.33
With Benjamin, Joseph, and Jacob.
Split 1:Distance3.550Time28:33.40Pace8:02.65
Cumilative:Distance3.550Time28:33.40Pace8:02.65
Split 2:Distance0.125Time0:43.40Pace5:47.20
Cumilative:Distance3.675Time29:16.80Pace7:58.04
Split 3:Distance0.125Time0:36.40Pace4:51.20
Cumilative:Distance3.800Time29:53.20Pace7:51.89
Split 4:Distance0.125Time0:51.60Pace6:52.80
Cumilative:Distance3.925Time30:44.80Pace7:50.01
Split 5:Distance0.125Time0:35.70Pace4:45.60
Cumilative:Distance4.050Time31:20.50Pace7:44.32
Split 6:Distance0.125Time0:56.00Pace7:28.00
Cumilative:Distance4.175Time32:16.50Pace7:43.83
Split 7:Distance0.125Time0:35.40Pace4:43.20
Cumilative:Distance4.300Time32:51.90Pace7:38.58
Split 8:Distance0.125Time1:01.20Pace8:09.60
Cumilative:Distance4.425Time33:53.10Pace7:39.46
Split 9:Distance0.125Time0:33.80Pace4:30.40
Cumilative:Distance4.550Time34:26.90Pace7:34.26
Split 10:Distance2.450Time20:25.40Pace8:20.16
Cumilative:Distance7.000Time54:52.30Pace7:50.33
 
Leg 2:Distance2.054Time17:05.20Pace8:19.12
With William, Stephen, and Matthew.
Split 1:Distance0.930Time7:40.50Pace8:15.16
Cumilative:Distance0.930Time7:40.50Pace8:15.16
Split 2:Distance0.124Time0:37.00Pace4:58.39
Cumilative:Distance1.054Time8:17.50Pace7:52.01
Split 3:Distance1.000Time8:47.70Pace8:47.70
Cumilative:Distance2.054Time17:05.20Pace8:19.12
 
Leg 3:Distance4.000Time32:57.60Pace8:14.40
With Julia.

Neon Crocs 1 Miles: 13.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Mar 20, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Fast Running Friend Workout - 2020-03-20 11:24:53
Workout Totals: Distance12.000Time1:29:10.70Pace7:25.89
12 total, easy runs for everybody for the most part, I did a 4 mile tempo on the hills in 25:10. It was hard. I think I am starting to get old and lose strength somewhat, but at least I can still run.

Stephen and Matthew raced each other in the 200 and both ran a PR of 35.9.
Leg 1:Distance3.000Time23:17.30Pace7:45.77
Do not remember who this was with, I think Benjamin.
Leg 2:Distance4.000Time33:03.10Pace8:15.77
With Julia.
Leg 3:Distance5.000Time32:50.30Pace6:34.06
First mile with Joseph and Stephen, the rest alone - ran a tempo.
Split 1:Distance1.000Time7:40.10Pace7:40.10
Cumilative:Distance1.000Time7:40.10Pace7:40.10
Split 2:Distance4.000Time25:10.20Pace6:17.55
Cumilative:Distance5.000Time32:50.30Pace6:34.06
 

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Mar 21, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.891.000.001.2517.14

Fast Running Friend Workout - 2020-03-21 11:27:14
Workout Totals: Distance17.142Time2:11:53.70Pace7:41.66
Started with 3x0.25 down the canyon with Joseph, Jacob, and Benjamin while they did 3x0.3125. I did 70.9, 69.9, 69.5. They had I think around 1:27, 1:27, 1:25.

Then Benjamin did a 6 mile tempo down the canyon in 30:29 with the splits of 5:22, 5:10, 5:06, 5:05, 4:59, 4:49. I was very happy to see this level of strength. I did half a mile with him in the middle in 2:31. The tables have turned. I used to have him run half a mile with me like that in the middle of my tempos :-)

Then I ran a bit alone, a bit with Sarah, and a bit with Benjamin, and more alone. Then with William and Matthew.
Leg 1:Distance0.980Time7:52.70Pace8:02.35
With Benjamin, Joseph, and Jacob.
Leg 2:Distance2.312Time17:42.80Pace7:39.69
Workout.
Split 1:Distance0.250Time1:10.90Pace4:43.60
Cumilative:Distance0.250Time1:10.90Pace4:43.60
Split 2:Distance0.750Time6:41.90Pace8:55.87
Cumilative:Distance1.000Time7:52.80Pace7:52.80
Split 3:Distance0.250Time1:09.80Pace4:39.20
Cumilative:Distance1.250Time9:02.60Pace7:14.08
Split 4:Distance0.750Time6:56.20Pace9:14.93
Cumilative:Distance2.000Time15:58.80Pace7:59.40
Split 5:Distance0.250Time1:09.50Pace4:38.00
Cumilative:Distance2.250Time17:08.30Pace7:37.02
Split 6:Distance0.062Time0:34.50Pace9:16.45
Cumilative:Distance2.312Time17:42.80Pace7:39.69
 
Leg 3:Distance5.700Time43:22.00Pace7:36.49
Part with Benjamin, part alone.
Leg 4:Distance0.500Time2:31.30Pace5:02.60
With Benjamin.
Leg 5:Distance4.600Time35:39.50Pace7:45.11
Part with Benjamin, part with Sarah, part alone.
Leg 6:Distance1.050Time9:09.90Pace8:43.71
With William and Matthew.
Leg 7:Distance1.000Time6:41.60Pace6:41.60
With William and Matthew - Matthew's "tempo run".
Leg 8:Distance1.000Time8:53.90Pace8:53.90
Back to the house with William and Matthew.

Neon Crocs 1 Miles: 17.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Mar 22, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. The church is closed. Did home study with the family.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Mar 23, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.920.000.000.1912.11

Fast Running Friend Workout - 2020-03-23 09:46:38
Workout Totals: Distance12.104Time1:37:18.90Pace8:02.39
Mostly easy runs, total of around 12 for me today. Stephen and Matthew raced each other in a 200, both got 34.9, which is a PR for both.
Leg 1:Distance8.000Time1:03:17.30Pace7:54.66
With Jacob and Benjamin - I think.
Leg 2:Distance1.050Time9:16.80Pace8:50.29
With Joseph, Matthew, Stephen and some other boys.
Leg 3:Distance0.124Time0:34.90Pace4:41.45
Stephen vs Matthew 200.
Leg 4:Distance0.930Time8:05.50Pace8:42.04
Back to the house.
Leg 5:Distance2.000Time16:04.40Pace8:02.20
With William.
Split 1:Distance0.390Time3:18.60Pace8:29.23
Cumilative:Distance0.390Time3:18.60Pace8:29.23
Split 2:Distance0.062Time0:14.90Pace4:00.32
Cumilative:Distance0.452Time3:33.50Pace7:52.35
Split 3:Distance1.548Time12:30.90Pace8:05.08
Cumilative:Distance2.000Time16:04.40Pace8:02.20
 

Neon Crocs 1 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Mar 24, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.180.000.001.1912.37

Fast Running Friend Workout - 2020-03-24 10:36:33
Workout Totals: Distance12.367Time1:39:53.10Pace8:04.60
Benjamin did 3x0.625 down the canyon with 0.625 recovery - target 2:50, he got 2:44, 2:43, 2:39 - I was very happy about that.

I did 3x0.25 with him and surprised myself - though I did get dropped on all - with 68.0, 65.8, 66.5.

The pattern seems to be that I can have a good day when I can dig deep and run well, but such days are becoming harder to find as I am getting older.

Also did 14.2 downhill 100 with William.
Leg 1:Distance0.730Time6:25.90Pace8:48.63
With Benjamin and Julia.
Leg 2:Distance0.250Time1:22.30Pace5:29.20
With Benjamin and Julia.
Leg 3:Distance4.083Time32:21.70Pace7:55.56
Benjamin did a workout, I did 0.25 segments.
Split 1:Distance0.433Time3:28.00Pace8:00.37
Cumilative:Distance0.433Time3:28.00Pace8:00.37
Split 2:Distance0.250Time1:08.00Pace4:32.00
Cumilative:Distance0.683Time4:36.00Pace6:44.10
Split 3:Distance0.900Time7:56.70Pace8:49.67
Cumilative:Distance1.583Time12:32.70Pace7:55.49
Split 4:Distance0.250Time1:05.80Pace4:23.20
Cumilative:Distance1.833Time13:38.50Pace7:26.54
Split 5:Distance1.000Time9:18.20Pace9:18.20
Cumilative:Distance2.833Time22:56.70Pace8:05.95
Split 6:Distance0.250Time1:06.50Pace4:26.00
Cumilative:Distance3.083Time24:03.20Pace7:48.12
Split 7:Distance1.000Time8:18.50Pace8:18.50
Cumilative:Distance4.083Time32:21.70Pace7:55.56
 
Leg 4:Distance4.250Time34:58.00Pace8:13.65
With Benjamin.
Leg 5:Distance2.054Time16:23.50Pace7:58.82
With Matthew and the rest of the boys.
Split 1:Distance0.930Time7:32.90Pace8:06.99
Cumilative:Distance0.930Time7:32.90Pace8:06.99
Split 2:Distance0.124Time0:43.50Pace5:50.81
Cumilative:Distance1.054Time8:16.40Pace7:50.97
Split 3:Distance1.000Time8:07.10Pace8:07.10
Cumilative:Distance2.054Time16:23.50Pace7:58.82
 
Leg 6:Distance1.000Time8:21.70Pace8:21.70
With William.
Split 1:Distance0.390Time3:08.00Pace8:02.05
Cumilative:Distance0.390Time3:08.00Pace8:02.05
Split 2:Distance0.062Time0:14.20Pace3:49.03
Cumilative:Distance0.452Time3:22.20Pace7:27.35
Split 3:Distance0.548Time4:59.50Pace9:06.53
Cumilative:Distance1.000Time8:21.70Pace8:21.70
 

Neon Crocs 1 Miles: 12.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Mar 25, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.970.000.000.1212.09

Fast Running Friend Workout - 2020-03-25 16:10:26
Workout Totals: Distance12.096Time1:38:51.50Pace8:10.37
Joseph and Jacob did an 800 time trial racing a relay team with William taking the first and the last 200, Stephen the second 200, and Matthew the third 200.

Jacob ran a PR of 2:23.9, Joseph mentally was not in it, and ran 2:27.7. The relay team got 2:26.4.

I did a total of 12. Benjamin paced the boys.
Leg 1:Distance1.796Time15:10.90Pace8:27.18
Warm-up with the boys, strides.
Split 1:Distance1.110Time9:10.40Pace8:15.86
Cumilative:Distance1.110Time9:10.40Pace8:15.86
Split 2:Distance0.062Time0:17.60Pace4:43.87
Cumilative:Distance1.172Time9:28.00Pace8:04.64
Split 3:Distance0.187Time1:48.90Pace9:42.35
Cumilative:Distance1.359Time11:16.90Pace8:18.09
Split 4:Distance0.062Time0:16.70Pace4:29.35
Cumilative:Distance1.421Time11:33.60Pace8:08.11
Split 5:Distance0.375Time3:37.30Pace9:39.47
Cumilative:Distance1.796Time15:10.90Pace8:27.18
 
Leg 2:Distance0.300Time2:27.70Pace8:12.33
Boys 800 time trial/relay, Jacob's splits. I ran around the field and gave them splits.
Split 1:Distance0.071Time0:34.20Pace8:01.69
Cumilative:Distance0.071Time0:34.20Pace8:01.69
Split 2:Distance0.075Time0:36.10Pace8:01.33
Cumilative:Distance0.146Time1:10.30Pace8:01.51
Split 3:Distance0.077Time0:36.80Pace7:57.92
Cumilative:Distance0.223Time1:47.10Pace8:00.27
Split 4:Distance0.077Time0:36.80Pace7:57.92
Cumilative:Distance0.300Time2:23.90Pace7:59.67
Jacob.
Split 5:Distance0.000Time0:02.50Pace0:00.00
Cumilative:Distance0.300Time2:26.40Pace8:08.00
Relay team.
Split 6:Distance0.000Time0:01.30Pace0:00.00
Cumilative:Distance0.300Time2:27.70Pace8:12.33
Joseph.
 
Leg 3:Distance1.000Time8:28.10Pace8:28.10
Back to the house.
Leg 4:Distance9.000Time1:12:44.80Pace8:04.98
Part with the boys, part with Chris.

Neon Crocs 1 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Mar 26, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.870.002.000.1912.06

Fast Running Friend Workout - 2020-03-26 10:04:46
Workout Totals: Distance12.054Time1:32:33.00Pace7:40.68
Total of about 12, usual distances for the kids. Did a tempo run with Benjamin pacing me down the canyon - 2 miles in 11:17.
Leg 1:Distance9.000Time1:07:18.60Pace7:28.73
With Benjamin.
Split 1:Distance4.980Time39:17.20Pace7:53.33
Cumilative:Distance4.980Time39:17.20Pace7:53.33
Split 2:Distance2.000Time11:17.80Pace5:38.90
Cumilative:Distance6.980Time50:35.00Pace7:14.81
Split 3:Distance2.020Time16:43.60Pace8:16.83
Cumilative:Distance9.000Time1:07:18.60Pace7:28.73
 
Leg 2:Distance2.054Time17:00.10Pace8:16.64
With Joseph, Jacob, William, Stephen, and Matthew.
Split 1:Distance0.930Time7:53.60Pace8:29.25
Cumilative:Distance0.930Time7:53.60Pace8:29.25
Split 2:Distance0.124Time0:37.30Pace5:00.81
Cumilative:Distance1.054Time8:30.90Pace8:04.72
Split 3:Distance1.000Time8:29.20Pace8:29.20
Cumilative:Distance2.054Time17:00.10Pace8:16.64
 
Leg 3:Distance1.000Time8:14.30Pace8:14.30
With William.
Split 1:Distance0.390Time3:21.30Pace8:36.15
Cumilative:Distance0.390Time3:21.30Pace8:36.15
Split 2:Distance0.062Time0:15.30Pace4:06.77
Cumilative:Distance0.452Time3:36.60Pace7:59.20
Split 3:Distance0.548Time4:37.70Pace8:26.75
Cumilative:Distance1.000Time8:14.30Pace8:14.30
 

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Mar 27, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.1212.05

Fast Running Friend Workout - 2020-03-27 10:49:36
Workout Totals: Distance12.054Time1:34:22.90Pace7:49.79
12 total, more or less usual distances for the kids.
Leg 1:Distance4.000Time30:57.30Pace7:44.32
I think this was with Jenny.
Leg 2:Distance2.054Time16:41.30Pace8:07.49
With Joseph, Jacob, and Matthew - maybe with William, and Stephen also.
Split 1:Distance0.930Time7:50.00Pace8:25.38
Cumilative:Distance0.930Time7:50.00Pace8:25.38
Split 2:Distance0.124Time0:39.50Pace5:18.55
Cumilative:Distance1.054Time8:29.50Pace8:03.40
Split 3:Distance1.000Time8:11.80Pace8:11.80
Cumilative:Distance2.054Time16:41.30Pace8:07.49
 
Leg 3:Distance6.000Time46:44.30Pace7:47.38
I think this was with Benjamin.

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Mar 28, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.6212.32

Fast Running Friend Workout - 2020-03-28 16:22:14
Workout Totals: Distance12.317Time1:34:21.40Pace7:39.64
Total of 12, did an 800 time trial on the track with the boys. Joseph ran 2:25, Jacob 2:27, relay team 2:24. I could only do 2:34.0. We had some headwind. I opened in 73 but then had only 81 for the last lap. Joseph did 70/75, Jacob 71/76.
Leg 1:Distance2.821Time22:56.20Pace8:07.84
Split 1:Distance1.110Time9:00.80Pace8:07.21
Cumilative:Distance1.110Time9:00.80Pace8:07.21
Split 2:Distance0.062Time0:16.50Pace4:26.13
Cumilative:Distance1.172Time9:17.30Pace7:55.51
Split 3:Distance0.187Time1:39.60Pace8:52.62
Cumilative:Distance1.359Time10:56.90Pace8:03.37
Split 4:Distance0.062Time0:16.70Pace4:29.35
Cumilative:Distance1.421Time11:13.60Pace7:54.03
Split 5:Distance1.400Time11:42.60Pace8:21.86
Cumilative:Distance2.821Time22:56.20Pace8:07.84
 
Leg 2:Distance0.496Time2:34.00Pace5:10.48
800 time trial.
Leg 3:Distance9.000Time1:08:51.20Pace7:39.02
With Benjamin.

Neon Crocs 1 Miles: 12.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Mar 29, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. No church. Home study with the family.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Mar 30, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.260.000.000.8716.13

Fast Running Friend Workout - 2020-03-30 10:55:18
Workout Totals: Distance16.135Time2:02:36.20Pace7:35.92
Did a fartlek with Benjamin pacing me with the target pace of 36 per 200 for fast and 1:00 per 200 for slow. Did 300 in 55, then rest for 100 in 25, 300 in 54, 200 in 1:00, 300 in 54, 200 in 1:01, and 200 in 37.

Jenny also had a good run, sub-7:30 average for 6 miles, recovering from the cold. I ended up with 16 for the day.
Leg 1:Distance7.999Time1:00:32.70Pace7:34.14
Fartlek, Benjamin paced me.
Split 1:Distance4.230Time33:10.20Pace7:50.50
Cumilative:Distance4.230Time33:10.20Pace7:50.50
Split 2:Distance0.187Time0:55.80Pace4:58.40
Cumilative:Distance4.417Time34:06.00Pace7:43.21
Split 3:Distance0.063Time0:25.50Pace6:44.76
Cumilative:Distance4.480Time34:31.50Pace7:42.39
Split 4:Distance0.187Time0:54.30Pace4:50.37
Cumilative:Distance4.667Time35:25.80Pace7:35.50
Split 5:Distance0.125Time1:00.10Pace8:00.80
Cumilative:Distance4.792Time36:25.90Pace7:36.16
Split 6:Distance0.187Time0:54.20Pace4:49.84
Cumilative:Distance4.979Time37:20.10Pace7:29.91
Split 7:Distance0.125Time1:01.70Pace8:13.60
Cumilative:Distance5.104Time38:21.80Pace7:30.98
Split 8:Distance0.125Time0:37.20Pace4:57.60
Cumilative:Distance5.229Time38:59.00Pace7:27.31
Split 9:Distance2.770Time21:33.70Pace7:47.04
Cumilative:Distance7.999Time1:00:32.70Pace7:34.14
 
Leg 2:Distance1.000Time8:39.60Pace8:39.60
With Matthew and I think Joseph, Jacob, and Stephen. Maybe William as well.
Leg 3:Distance0.186Time0:58.60Pace5:15.05
Matthew's 300 time trial.
Leg 4:Distance0.950Time7:36.00Pace8:00.00
Back to the house with the boys.
Leg 5:Distance6.000Time44:49.30Pace7:28.22
With Jenny.

Neon Crocs 1 Miles: 16.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Mar 31, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.590.000.001.1211.71

Fast Running Friend Workout - 2020-03-31 10:36:46
Workout Totals: Distance11.714Time1:37:37.70Pace8:20.06
Did 4x0.25 as part of Benjamin's 4x0.625 workout down the canyon. Got dropped on the second one. My times were 68.4, 69.6, 66.4, 68.9. Benjamin had a great workout. His target was 2:50 - 68 per quarter. He got 2:50, 2:48, 2:46, 2:44. The purpose of the workout was to learn to be more comfortable at faster speeds and take them from middle distance range to something that you could at least dream about holding for a 5 K.

Ran more with the kids in the evening. Usual distances for everybody.
Leg 1:Distance1.980Time16:15.70Pace8:12.78
Leg 2:Distance6.750Time55:39.30Pace8:14.71
Part of Benjamin's workout.
Split 1:Distance0.250Time1:08.40Pace4:33.60
Cumilative:Distance0.250Time1:08.40Pace4:33.60
Split 2:Distance0.750Time6:55.50Pace9:14.00
Cumilative:Distance1.000Time8:03.90Pace8:03.90
Split 3:Distance0.250Time1:09.60Pace4:38.40
Cumilative:Distance1.250Time9:13.50Pace7:22.80
Split 4:Distance0.750Time7:41.70Pace10:15.60
Cumilative:Distance2.000Time16:55.20Pace8:27.60
Split 5:Distance0.250Time1:06.40Pace4:25.60
Cumilative:Distance2.250Time18:01.60Pace8:00.71
Split 6:Distance0.750Time7:23.80Pace9:51.73
Cumilative:Distance3.000Time25:25.40Pace8:28.47
Split 7:Distance0.250Time1:08.90Pace4:35.60
Cumilative:Distance3.250Time26:34.30Pace8:10.55
Split 8:Distance3.500Time29:05.00Pace8:18.57
Cumilative:Distance6.750Time55:39.30Pace8:14.71
 
Leg 3:Distance0.930Time8:21.30Pace8:59.03
To the track with the kids.
Leg 4:Distance0.124Time0:37.10Pace4:59.19
200 with Matthew, Joseph, Jacob, and maybe somebody else.
Leg 5:Distance1.000Time7:55.20Pace7:55.20
A mile around the track.
Leg 6:Distance0.930Time8:49.10Pace9:28.92
Back with the kids.

Neon Crocs 1 Miles: 11.71
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
301.573.0016.7511.29332.61
Neon Crocs 1 Miles: 332.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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