Breaking the Wall

March 2021

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 103.30 Year: 1747.58
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 3 Lifetime Miles: 2191.97
Brown Crocs 4 Lifetime Miles: 595.71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
302.053.5020.2516.35342.15
Brown Crocs 3 Miles: 342.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.250.000.0012.30

Fast Running Friend Workout - 2021-03-01 08:53:19
Workout Totals: Distance12.305Time1:36:17.00Pace7:49.48
12+ total, easy runs, usual distances. Benjamin did a mile pickup down the canyon in 4:55.
Leg 1:Distance2.000Time14:52.70Pace7:26.35
Alone.
Leg 2:Distance3.305Time27:12.10Pace8:13.83
With Julia from the car shop.
Split 1:Distance3.055Time25:30.30Pace8:20.92
Cumilative:Distance3.055Time25:30.30Pace8:20.92
Split 2:Distance0.250Time1:41.80Pace6:47.20
Cumilative:Distance3.305Time27:12.10Pace8:13.83
 
Leg 3:Distance3.000Time23:01.10Pace7:40.37
With Benjamin, Joseph, Jacob, William, Stephen, and Matthew.
Leg 4:Distance4.000Time31:11.10Pace7:47.77
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-03-02 09:20:33
Workout Totals: Distance12.000Time1:31:38.40Pace7:38.20
12 total. Usual distances for the kids. Did 1 mile pickup from 2 to 1 in 5:48 with Joseph and Jacob. Benjamin did 12x0.25 down the canyon with 60 seconds of rest, target was 64, he started out with 63-63s, then slowed down to 65-66 in the middle, but then in the last 4 sped up to 62-63 range.
Leg 1:Distance2.000Time14:55.30Pace7:27.65
Alone.
Leg 2:Distance3.000Time24:42.10Pace8:14.03
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance4.000Time29:34.70Pace7:23.67
With Joseph and Jacob, part with Jenny.
Split 1:Distance2.000Time16:17.30Pace8:08.65
Cumilative:Distance2.000Time16:17.30Pace8:08.65
Split 2:Distance1.000Time5:48.00Pace5:48.00
Cumilative:Distance3.000Time22:05.30Pace7:21.77
Split 3:Distance1.000Time7:29.40Pace7:29.40
Cumilative:Distance4.000Time29:34.70Pace7:23.67
 
Leg 4:Distance3.000Time22:26.30Pace7:28.77
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.500.001.1212.16

Fast Running Friend Workout - 2021-03-03 11:27:16
Workout Totals: Distance12.153Time1:37:43.50Pace8:02.47
12 total. Track workouts today. Julia did 800 in 3:12 (93,99). Jacob did 5x400. I was hoping he and Joseph would be able to do them in 72 with 60 second rest. Joseph fell back in the second interval and was very miserable, so I decided to give them longer rest - 400 jog. However, Joseph just plain quit after the third interval. Matthew did a couple of 200s in about 36-37. Stephen did 5. William did 3x400, first in 74, second not sure, third 78.

I was hoping to be able to do the first two intervals at 72, but that proved too ambitious - I got 73, 77. Then I did a 200 in 37, and then after longer rest felt like I could do some more 400s and did two more in 78 and 76.

Benjamin just ran easy - his legs were sore from the 400s yesterday.
Leg 1:Distance2.000Time14:54.40Pace7:27.20
Alone.
Leg 2:Distance1.060Time9:25.30Pace8:53.30
With Julia.
Leg 3:Distance0.497Time3:12.10Pace6:26.52
Julia's 800.
Leg 4:Distance1.500Time13:22.20Pace8:54.80
With Julia.
Leg 5:Distance1.060Time8:06.50Pace7:38.96
Warm-up with the boys.
Leg 6:Distance2.036Time15:46.10Pace7:44.69
Workout.
Split 1:Distance0.248Time1:13.20Pace4:55.16
Cumilative:Distance0.248Time1:13.20Pace4:55.16
Split 2:Distance0.080Time0:58.40Pace12:10.00
Cumilative:Distance0.328Time2:11.60Pace6:41.22
Split 3:Distance0.248Time1:17.00Pace5:10.48
Cumilative:Distance0.576Time3:28.60Pace6:02.15
Split 4:Distance0.250Time2:37.80Pace10:31.20
Cumilative:Distance0.826Time6:06.40Pace7:23.58
Split 5:Distance0.124Time0:37.50Pace5:02.42
Cumilative:Distance0.950Time6:43.90Pace7:05.16
Split 6:Distance0.340Time3:38.50Pace10:42.65
Cumilative:Distance1.290Time10:22.40Pace8:02.48
Split 7:Distance0.248Time1:18.30Pace5:15.73
Cumilative:Distance1.538Time11:40.70Pace7:35.59
Split 8:Distance0.250Time2:49.10Pace11:16.40
Cumilative:Distance1.788Time14:29.80Pace8:06.47
Split 9:Distance0.248Time1:16.30Pace5:07.66
Cumilative:Distance2.036Time15:46.10Pace7:44.69
 
Leg 7:Distance1.000Time8:34.30Pace8:34.30
Back to the house with the boys.
Leg 8:Distance3.000Time24:22.60Pace8:07.53
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Fast Running Friend Workout - 2021-03-04 08:20:16
Workout Totals: Distance12.000Time1:35:11.30Pace7:55.94
Mostly easy runs, usual distances, total of 12 for me. Joseph was supposed to do a redemption workout, but he did not feel up to it. I did a 2 mile tempo of sorts at the end of my run a mile from the house and back (hills) in 13:12.

Bella ran a mile record - 9:34 (2:16, 2:32, 2:27, 2:19), her first sub-10:00.
Leg 1:Distance3.000Time24:58.70Pace8:19.57
With Julia.
Leg 2:Distance1.000Time9:34.60Pace9:34.60
With Jacob, Stephen, and Bella.
Leg 3:Distance4.000Time31:59.10Pace7:59.77
With Jacob, William, and Matthew, part with Stephen.
Leg 4:Distance2.000Time15:26.00Pace7:43.00
With Jacob.
Leg 5:Distance2.000Time13:12.90Pace6:36.45
Alone.

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

Fast Running Friend Workout - 2021-03-05 08:20:07
Workout Totals: Distance12.000Time1:32:20.80Pace7:41.73
12 total, easy pace, usual distances, except for Mary and Bella. They raced each other with a handicapped start, Bella 1:30 ahead, and Mary barely got her at the end. Bella ran a new PR of 9:29, and Mary was only 3 seconds off her PR with 7:53.
Leg 1:Distance2.000Time14:56.40Pace7:28.20
Alone.
Leg 2:Distance3.000Time23:29.30Pace7:49.77
Part with William, part alone.
Leg 3:Distance7.000Time53:55.10Pace7:42.16
With Joseph and Jacob, part with Stephen and Matthew.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.004.0016.00

Fast Running Friend Workout - 2021-03-06 08:15:56
Workout Totals: Distance16.000Time2:02:26.30Pace7:39.14
16 total, more or less usual Saturday distances for everybody. Chad and I started with a 7 mile warm-up. We did a mile pick-up in 5:48. Then we did 12x0.25 down the canyon with 0.125 rest with Joseph and Jacob. The target was 80. Joseph and I were hitting them more or less on target, with a few faster, and couple a bit slower. Chad was consistently in the 76-78 range. Jacob sometimes went with Chad, and sometimes stayed with me and Joseph. On the last one, we kicked. Jacob got 66.3, Chad I think 66.6, Joseph 69, I got 73.6.

The purpose of the workout was to teach the boys - Joseph in particular - how to mentally handle a repetitive grind of a workout. So I set the pace slow on purpose so they would have some buffer, but fast enough and with the recovery short enough to make this a mentally grinding workout. For me it was not just mentally grinding - I might have been able to do it a bit faster, but not that much.

Benjamin did 2x3 down 14:52, up 16:38. There was quite a bit of a headwind going up, especially in the last mile.

Easy runs for everybody else.
Leg 1:Distance7.000Time52:03.50Pace7:26.21
With Chad.
Split 1:Distance3.720Time29:02.00Pace7:48.28
Cumilative:Distance3.720Time29:02.00Pace7:48.28
Split 2:Distance1.000Time5:48.40Pace5:48.40
Cumilative:Distance4.720Time34:50.40Pace7:22.88
Split 3:Distance2.280Time17:13.10Pace7:33.11
Cumilative:Distance7.000Time52:03.50Pace7:26.21
 
Leg 2:Distance0.980Time8:16.10Pace8:26.22
Warm-up with the boys.
Leg 3:Distance4.375Time31:31.10Pace7:12.25
12x0.25 workout.
Split 1:Distance0.250Time1:19.00Pace5:16.00
Cumilative:Distance0.250Time1:19.00Pace5:16.00
Split 2:Distance0.125Time1:22.70Pace11:01.60
Cumilative:Distance0.375Time2:41.70Pace7:11.20
Split 3:Distance0.250Time1:19.30Pace5:17.20
Cumilative:Distance0.625Time4:01.00Pace6:25.60
Split 4:Distance0.125Time1:22.90Pace11:03.20
Cumilative:Distance0.750Time5:23.90Pace7:11.87
Split 5:Distance0.250Time1:18.00Pace5:12.00
Cumilative:Distance1.000Time6:41.90Pace6:41.90
Split 6:Distance0.125Time1:21.50Pace10:52.00
Cumilative:Distance1.125Time8:03.40Pace7:09.69
Split 7:Distance0.250Time1:18.50Pace5:14.00
Cumilative:Distance1.375Time9:21.90Pace6:48.65
Split 8:Distance0.125Time1:26.70Pace11:33.60
Cumilative:Distance1.500Time10:48.60Pace7:12.40
Split 9:Distance0.250Time1:21.10Pace5:24.40
Cumilative:Distance1.750Time12:09.70Pace6:56.97
Split 10:Distance0.125Time1:23.10Pace11:04.80
Cumilative:Distance1.875Time13:32.80Pace7:13.49
Split 11:Distance0.250Time1:20.30Pace5:21.20
Cumilative:Distance2.125Time14:53.10Pace7:00.28
Split 12:Distance0.125Time1:20.30Pace10:42.40
Cumilative:Distance2.250Time16:13.40Pace7:12.62
Split 13:Distance0.250Time1:20.20Pace5:20.80
Cumilative:Distance2.500Time17:33.60Pace7:01.44
Split 14:Distance0.125Time1:19.30Pace10:34.40
Cumilative:Distance2.625Time18:52.90Pace7:11.58
Split 15:Distance0.250Time1:17.70Pace5:10.80
Cumilative:Distance2.875Time20:10.60Pace7:01.08
Split 16:Distance0.125Time1:28.70Pace11:49.60
Cumilative:Distance3.000Time21:39.30Pace7:13.10
Split 17:Distance0.250Time1:20.80Pace5:23.20
Cumilative:Distance3.250Time23:00.10Pace7:04.65
Split 18:Distance0.125Time1:37.70Pace13:01.60
Cumilative:Distance3.375Time24:37.80Pace7:17.87
Split 19:Distance0.250Time1:19.40Pace5:17.60
Cumilative:Distance3.625Time25:57.20Pace7:09.57
Split 20:Distance0.125Time1:28.50Pace11:48.00
Cumilative:Distance3.750Time27:25.70Pace7:18.85
Split 21:Distance0.250Time1:20.50Pace5:22.00
Cumilative:Distance4.000Time28:46.20Pace7:11.55
Split 22:Distance0.125Time1:31.30Pace12:10.40
Cumilative:Distance4.125Time30:17.50Pace7:20.61
Split 23:Distance0.250Time1:13.60Pace4:54.40
Cumilative:Distance4.375Time31:31.10Pace7:12.25
 
Leg 4:Distance3.645Time30:35.60Pace8:23.59
More distance with Chad, part with Joseph and Jacob.

Brown Crocs 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.000.001.7512.13

Fast Running Friend Workout - 2021-03-08 08:47:03
Workout Totals: Distance12.125Time1:38:21.70Pace8:06.74
12 total, easy runs for everybody except William. I did 8x0.25 down the canyon all except one trial one which we did the other way to see if we liked the uphill with tailwind better than the downhill with the headwind - we did not. Recovery varied from 0.125 to 0.5 to keep the pace close to 80.

Bella ran full mile again in 9:34. Mary could not catch her this time and ran 8:17.
Leg 1:Distance3.000Time22:28.20Pace7:29.40
Alone.
Leg 2:Distance2.480Time20:51.20Pace8:24.52
Warm-up with William.
Leg 3:Distance4.000Time33:07.50Pace8:16.88
Workout with William.
Split 1:Distance0.250Time1:19.70Pace5:18.80
Cumilative:Distance0.250Time1:19.70Pace5:18.80
Split 2:Distance0.125Time1:36.90Pace12:55.20
Cumilative:Distance0.375Time2:56.60Pace7:50.93
Split 3:Distance0.250Time1:20.70Pace5:22.80
Cumilative:Distance0.625Time4:17.30Pace6:51.68
Split 4:Distance0.250Time3:08.30Pace12:33.20
Cumilative:Distance0.875Time7:25.60Pace8:29.26
Split 5:Distance0.250Time1:22.60Pace5:30.40
Cumilative:Distance1.125Time8:48.20Pace7:49.51
Split 6:Distance0.250Time1:43.80Pace6:55.20
Cumilative:Distance1.375Time10:32.00Pace7:39.64
Split 7:Distance0.250Time1:20.90Pace5:23.60
Cumilative:Distance1.625Time11:52.90Pace7:18.71
Split 8:Distance0.500Time5:23.30Pace10:46.60
Cumilative:Distance2.125Time17:16.20Pace8:07.62
Split 9:Distance0.250Time1:23.80Pace5:35.20
Cumilative:Distance2.375Time18:40.00Pace7:51.58
rolling up, tail wind
Split 10:Distance0.250Time3:07.50Pace12:30.00
Cumilative:Distance2.625Time21:47.50Pace8:18.10
Split 11:Distance0.250Time1:21.00Pace5:24.00
Cumilative:Distance2.875Time23:08.50Pace8:02.96
Split 12:Distance0.500Time5:35.70Pace11:11.40
Cumilative:Distance3.375Time28:44.20Pace8:30.87
Split 13:Distance0.250Time1:21.50Pace5:26.00
Cumilative:Distance3.625Time30:05.70Pace8:18.12
Split 14:Distance0.125Time1:43.40Pace13:47.20
Cumilative:Distance3.750Time31:49.10Pace8:29.09
Split 15:Distance0.250Time1:18.40Pace5:13.60
Cumilative:Distance4.000Time33:07.50Pace8:16.88
 
Leg 4:Distance2.645Time21:54.80Pace8:17.09
Cool-down - part with William.

Brown Crocs 3 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.250.001.0012.00

Fast Running Friend Workout - 2021-03-09 08:34:15
Workout Totals: Distance12.000Time1:31:31.60Pace7:37.63
12 total, William did 3 as he ran 7+ yesterday. Otherwise usual distances. Benjamin tried to do 12x0.25 but his muscles were too tight, so he just ran easy. Joseph, Jacob, and I did a couple of pickups, including a mile in 5:52.
Leg 1:Distance3.000Time21:53.10Pace7:17.70
Leg 2:Distance2.000Time15:38.60Pace7:49.30
Leg 3:Distance7.000Time53:59.90Pace7:42.84
With Joseph and Jacob.
Split 1:Distance2.720Time21:04.40Pace7:44.85
Cumilative:Distance2.720Time21:04.40Pace7:44.85
Split 2:Distance0.250Time1:43.80Pace6:55.20
Cumilative:Distance2.970Time22:48.20Pace7:40.67
Split 3:Distance0.750Time6:25.40Pace8:33.87
Cumilative:Distance3.720Time29:13.60Pace7:51.40
Split 4:Distance1.000Time5:52.80Pace5:52.80
Cumilative:Distance4.720Time35:06.40Pace7:26.27
Split 5:Distance2.280Time18:53.50Pace8:17.15
Cumilative:Distance7.000Time53:59.90Pace7:42.84
 

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

Fast Running Friend Workout - 2021-03-10 08:37:37
Workout Totals: Distance12.000Time1:34:48.20Pace7:54.02
12 total, mostly easy runs, Julia did 0.5 down from the house in 3:09.
Leg 1:Distance3.000Time21:57.10Pace7:19.03
Alone.
Leg 2:Distance2.000Time17:14.70Pace8:37.35
With Julia
Leg 3:Distance0.500Time3:09.40Pace6:18.80
With Julia
Leg 4:Distance0.500Time4:36.10Pace9:12.20
With Julia
Leg 5:Distance5.000Time39:55.20Pace7:59.04
With Joseph, part with Jacob, William, Stephen, and Matthew.
Leg 6:Distance1.000Time7:55.70Pace7:55.70
Part with Joseph, part alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.001.000.0012.60

Fast Running Friend Workout - 2021-03-11 08:20:31
Workout Totals: Distance12.600Time1:38:39.90Pace7:49.83
12.6 total, mostly easy, did a pickup with Joseph and Jacob down the canyon for a mile in 5:56. Benjamin did a pickup in 4:56. William ran 7 due to taking a long time to finish his math problem. I told him he could turn around only once he was done, and he was taking his time.
Leg 1:Distance3.000Time22:05.80Pace7:21.93
Alone.
Leg 2:Distance3.600Time29:49.70Pace8:17.14
With William, Stephen, and Matthew to the car shop, part with Benjamin.
Leg 3:Distance6.000Time46:44.40Pace7:47.40
With Joseph and Jacob, part with William.
Split 1:Distance3.050Time24:55.50Pace8:10.33
Cumilative:Distance3.050Time24:55.50Pace8:10.33
Split 2:Distance1.000Time5:56.60Pace5:56.60
Cumilative:Distance4.050Time30:52.10Pace7:37.31
Split 3:Distance1.950Time15:52.30Pace8:08.36
Cumilative:Distance6.000Time46:44.40Pace7:47.40
 

Brown Crocs 3 Miles: 12.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-03-12 16:35:24
Workout Totals: Distance9.000Time1:08:03.20Pace7:33.69
 
Leg 1:Distance7.000Time53:46.50Pace7:40.93
With Jacob, part with William, Stephen, and Matthew.
Leg 2:Distance2.000Time14:16.70Pace7:08.35
Alone.
Fast Running Friend Workout - 2021-03-12 08:39:42
Workout Totals: Distance3.000Time21:19.50Pace7:06.50
Total of 12, easy runs. Benjamin did a mile pickup in 4:47.
Leg 1:Distance3.000Time21:19.50Pace7:06.50
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Fast Running Friend Workout - 2021-03-13 08:13:45
Workout Totals: Distance16.000Time2:04:11.50Pace7:45.72
16 total, easy runs. We got snow, could have done a workout, but decided to move it to Monday. Benjamin found a clear spot and did an out and back mile in the canyon in 5:00. Joseph developed knee pain, I had him cut it to 6 miles.Jacob did 9. Otherwise, usual Saturday distances.
Leg 1:Distance7.000Time54:16.80Pace7:45.26
With Chad, part with Benjamin.
Leg 2:Distance4.000Time31:57.00Pace7:59.25
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance5.000Time37:57.70Pace7:35.54
With Benjamin, Joseph (part), Jacob, and William (part).

Brown Crocs 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.790.000.002.0011.79

Fast Running Friend Workout - 2021-03-15 10:38:40
Workout Totals: Distance8.855Time1:07:02.80Pace7:34.30
Did 8x0.25 with William, Matthew did almost 4, DNFed with 50 meters to in the last one, Stephen did 4. William hit the target of 84, and was even able to go 78, 76 in the last two.
Leg 1:
Distance3.000Time21:54.50Pace7:18.17ZoneEasy Miles
Alone.
Leg 2:
Distance2.000Time14:58.00Pace7:29.00ZoneEasy Miles
Alone.
Leg 3:
Distance0.980Time8:28.30Pace8:38.67ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 4:
Distance2.875Time21:42.00Pace7:32.87
Workout with William, part with Stephen and Matthew.
Split 1:Distance0.250Time1:24.50Pace5:38.00ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:24.50Pace5:38.00
Split 2:Distance0.125Time1:25.30Pace11:22.40ZoneEasy Miles
Cumilative:Distance0.375Time2:49.80Pace7:32.80
Split 3:Distance0.250Time1:23.30Pace5:33.20ZoneVO2 Max Miles
Cumilative:Distance0.625Time4:13.10Pace6:44.96
Split 4:Distance0.125Time1:25.70Pace11:25.60ZoneEasy Miles
Cumilative:Distance0.750Time5:38.80Pace7:31.73
Split 5:Distance0.250Time1:22.20Pace5:28.80ZoneVO2 Max Miles
Cumilative:Distance1.000Time7:01.00Pace7:01.00
Split 6:Distance0.125Time1:33.90Pace12:31.20ZoneEasy Miles
Cumilative:Distance1.125Time8:34.90Pace7:37.69
Split 7:Distance0.250Time1:23.30Pace5:33.20ZoneVO2 Max Miles
Cumilative:Distance1.375Time9:58.20Pace7:15.05
Split 8:Distance0.125Time1:44.60Pace13:56.80ZoneEasy Miles
Cumilative:Distance1.500Time11:42.80Pace7:48.53
Split 9:Distance0.250Time1:21.60Pace5:26.40ZoneVO2 Max Miles
Cumilative:Distance1.750Time13:04.40Pace7:28.23
Split 10:Distance0.125Time1:33.30Pace12:26.40ZoneEasy Miles
Cumilative:Distance1.875Time14:37.70Pace7:48.11
Split 11:Distance0.250Time1:25.00Pace5:40.00ZoneVO2 Max Miles
Cumilative:Distance2.125Time16:02.70Pace7:33.04
Split 12:Distance0.125Time1:39.00Pace13:12.00ZoneEasy Miles
Cumilative:Distance2.250Time17:41.70Pace7:51.87
Split 13:Distance0.250Time1:18.70Pace5:14.80ZoneVO2 Max Miles
Cumilative:Distance2.500Time19:00.40Pace7:36.16
Split 14:Distance0.125Time1:24.70Pace11:17.60ZoneEasy Miles
Cumilative:Distance2.625Time20:25.10Pace7:46.70
Split 15:Distance0.250Time1:16.90Pace5:07.60ZoneVO2 Max Miles
Cumilative:Distance2.875Time21:42.00Pace7:32.87
 
Fast Running Friend Workout - 2021-03-15 18:24:09
Workout Totals: Distance0.760Time7:22.10Pace9:41.71
 
Leg 1:
Distance0.260Time2:17.10Pace8:47.31ZoneEasy Miles
With Mary - false start.
Leg 2:
Distance0.500Time5:05.00Pace10:10.00ZoneEasy Miles
With Bella.

Brown Crocs 3 Miles: 11.79
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.970.000.001.0012.97

Fast Running Friend Workout - 2021-03-16 17:18:28
Workout Totals: Distance12.975Time1:42:16.60Pace7:52.96
Total of 13. Matthew did a redemption workout, 4x0.25 down the canyon, and he was able to hit the target of 84 average. Benjamin did 2x4 down 19:53, 19:47 I think. William and Jacob did it with him. Otherwise, easy runs, usual distances today.
Leg 1:
Distance0.980Time8:19.60Pace8:29.80ZoneEasy Miles
Warm-up
Leg 2:
Distance1.375Time9:55.90Pace7:13.38
Matthew's redemption workout.
Split 1:Distance0.250Time1:24.20Pace5:36.80ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:24.20Pace5:36.80
Split 2:Distance0.125Time1:17.50Pace10:20.00ZoneEasy Miles
Cumilative:Distance0.375Time2:41.70Pace7:11.20
Split 3:Distance0.250Time1:21.10Pace5:24.40ZoneVO2 Max Miles
Cumilative:Distance0.625Time4:02.80Pace6:28.48
Split 4:Distance0.125Time1:24.80Pace11:18.40ZoneEasy Miles
Cumilative:Distance0.750Time5:27.60Pace7:16.80
Split 5:Distance0.250Time1:25.70Pace5:42.80ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:53.30Pace6:53.30
Split 6:Distance0.125Time1:37.00Pace12:56.00ZoneEasy Miles
Cumilative:Distance1.125Time8:30.30Pace7:33.60
Split 7:Distance0.250Time1:25.60Pace5:42.40ZoneVO2 Max Miles
Cumilative:Distance1.375Time9:55.90Pace7:13.38
 
Leg 3:
Distance1.120Time9:24.50Pace8:24.02ZoneEasy Miles
Cool-down.
Leg 4:
Distance3.500Time26:55.40Pace7:41.54ZoneEasy Miles
More distance with Jacob.
Leg 5:
Distance5.000Time39:26.10Pace7:53.22ZoneEasy Miles
With Joseph.
Leg 6:
Distance1.000Time8:15.10Pace8:15.10ZoneEasy Miles
With Mary.

Brown Crocs 3 Miles: 12.97
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-03-17 13:29:46
Workout Totals: Distance12.000Time1:33:38.20Pace7:48.18
Total of 12, easy runs, usual distances.
Leg 1:
Distance5.000Time39:14.60Pace7:50.92ZoneEasy Miles
With William, part with Benjamin.
Leg 2:
Distance4.000Time31:33.50Pace7:53.38ZoneEasy Miles
With Joseph, Jacob, Stephen, and Matthew.
Leg 3:
Distance3.000Time22:50.10Pace7:36.70ZoneEasy Miles
With Joseph, Benjamin, and Jacob.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.751.2512.00

Fast Running Friend Workout - 2021-03-18 08:27:57
Workout Totals: Distance12.000Time1:28:51.70Pace7:24.31
12 total. Joseph, Jacob, and I did a tempo run. The target was 5:30. My goal was to make it with them to 1.25 and then coast to 2. I only made it to the mile. Something was wrong, the legs were caving, did not have enough strength. Not sure if this is aging or just the lack of sleep, or something else. Joseph and Jacob struggled as well. Jacob finished in 11:15, second mile in 5:44. Joseph stopped at 1.25, already behind Jacob. I finished 2 miles in 11:53 with the second mile in 6:22.

I then did a couple of pickups, one uphill and one downhill while during more distance alone.

Easy runs for others. Matthew and Stephen did 5, William 6, otherwise usual distances.
Leg 1:
Distance3.000Time22:16.80Pace7:25.60ZoneEasy Miles
Alone.
Leg 2:
Distance0.980Time7:41.40Pace7:50.82ZoneEasy Miles
With Joseph, William, and Jacob.
Leg 3:
Distance2.000Time11:53.60Pace5:56.80
1+1.
Split 1:Distance1.000Time5:31.50Pace5:31.50ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:31.50Pace5:31.50
With Joseph and Jacob.
Split 2:Distance1.000Time6:22.10Pace6:22.10ZoneThreshold Miles
Cumilative:Distance2.000Time11:53.60Pace5:56.80
 
Leg 4:
Distance4.020Time32:44.30Pace8:08.63ZoneEasy Miles
Distance with Joseph and Jacob.
Leg 5:
Distance2.000Time14:15.60Pace7:07.80
Alone.
Split 1:Distance0.230Time1:53.80Pace8:14.78ZoneEasy Miles
Cumilative:Distance0.230Time1:53.80Pace8:14.78
Split 2:Distance0.250Time1:32.60Pace6:10.40ZoneVO2 Max Miles
Cumilative:Distance0.480Time3:26.40Pace7:10.00
Uphill
Split 3:Distance0.540Time4:31.00Pace8:21.85ZoneEasy Miles
Cumilative:Distance1.020Time7:57.40Pace7:48.04
Split 4:Distance0.750Time4:29.50Pace5:59.33ZoneThreshold Miles
Cumilative:Distance1.770Time12:26.90Pace7:01.98
Split 5:Distance0.230Time1:48.70Pace7:52.61ZoneEasy Miles
Cumilative:Distance2.000Time14:15.60Pace7:07.80
 

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

Fast Running Friend Workout - 2021-03-19 10:27:14
Workout Totals: Distance12.000Time1:32:42.80Pace7:43.57
12 total, easy runs, usual distances. Benjamin did a mile pickup in 4:45, starting to recover from the muscle tightness.
Leg 1:
Distance1.000Time7:33.20Pace7:33.20ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time7:45.80Pace7:45.80ZoneEasy Miles
With William.
Leg 3:
Distance4.000Time31:24.30Pace7:51.07ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew - part with Benjamin. Sarah ran the first 0.5 with us. Pushed Leigha in the stroller.
Leg 4:
Distance3.000Time22:27.80Pace7:29.27ZoneEasy Miles
Alone.
Leg 5:
Distance3.000Time23:31.70Pace7:50.57ZoneEasy Miles
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.004.000.0015.00

Fast Running Friend Workout - 2021-03-20 08:32:07
Workout Totals: Distance15.000Time1:51:52.60Pace7:27.51
15 total with Chad, part with the kids. Chad and I did a 4 mile tempo in 24:16, and I felt like my legs have lost their strength just like I did on Thursday. This was all I had - it required a high level of focus, and my legs again felt like they were caving. The pace was easy for Chad.

Joseph and Jacob did better - 11:03 for Joseph, 11:04 for Jacob for 2 miles. Benjamin did 3x1 mile down - 4:43, 4:38, 4:37. For some reason he struggled with the last quarter on all of them slowing down to 72.

William did 6, Bonnie, Stephen, and Matthew 5.
Leg 1:
Distance1.480Time12:33.10Pace8:28.85ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.000Time24:16.10Pace6:04.02ZoneThreshold Miles
Tempo run with Chad.
Leg 3:
Distance3.520Time28:03.40Pace7:58.24ZoneEasy Miles
More distance with Chad, part with Joseph and Jacob.
Leg 4:
Distance6.000Time47:00.00Pace7:50.00ZoneEasy Miles
With Chad and William, part with Bonnie, Stephen, and Matthew.

Brown Crocs 3 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church, then a lesson at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.001.250.0012.00

Fast Running Friend Workout - 2021-03-22 16:48:16
Workout Totals: Distance12.000Time1:31:30.40Pace7:37.53
12 total. Usual distances for the kids, except Matthew ran 4. Did 1.25 down the canyon with Joseph and Jacob in 7:23, felt a lot better than on Saturday probably thanks to two naps in addition to regular sleep on Saturday and Sunday.
Leg 1:
Distance4.000Time32:19.80Pace8:04.95ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2:
Distance7.000Time51:08.00Pace7:18.29
With Joseph and Jacob.
Split 1:Distance3.730Time27:54.20Pace7:28.85ZoneEasy Miles
Cumilative:Distance3.730Time27:54.20Pace7:28.85
Split 2:Distance1.250Time7:23.60Pace5:54.88ZoneThreshold Miles
Cumilative:Distance4.980Time35:17.80Pace7:05.26
Split 3:Distance2.020Time15:50.20Pace7:50.40ZoneEasy Miles
Cumilative:Distance7.000Time51:08.00Pace7:18.29
 
Leg 3:
Distance1.000Time8:02.60Pace8:02.60ZoneEasy Miles
With Matt.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2021-03-23 16:54:09
Workout Totals: Distance12.000Time1:30:49.80Pace7:34.15
12 total. Did a pickup for 1.5 from 2.5 to 1 from the house in 8:54. Benjamin did 6 down the canyon in 30:06 with some headwind. Easy runs otherwise.
Leg 1:
Distance2.000Time15:53.50Pace7:56.75ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance4.000Time31:18.90Pace7:49.73ZoneEasy Miles
With Joseph, Jacob, and William.
Leg 3:
Distance1.000Time8:46.20Pace8:46.20ZoneEasy Miles
With Mary.
Leg 4:
Distance5.000Time34:51.20Pace6:58.24
Alone.
Split 1:Distance2.500Time18:52.80Pace7:33.12ZoneEasy Miles
Cumilative:Distance2.500Time18:52.80Pace7:33.12
Split 2:Distance1.500Time8:54.50Pace5:56.33ZoneThreshold Miles
Cumilative:Distance4.000Time27:47.30Pace6:56.82
Split 3:Distance1.000Time7:03.90Pace7:03.90ZoneEasy Miles
Cumilative:Distance5.000Time34:51.20Pace6:58.24
 

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Fast Running Friend Workout - 2021-03-24 11:20:31
Workout Totals: Distance12.000Time1:26:57.10Pace7:14.76
12 total. Did a 4 mile tempo down the canyon in 23:44 (5:54, 5:56, 5:57, 5:57). It was harder than it used to be, but at least I could go sub-6:00 today. Benjamin showed up out of nowhere and pulled me for the last 0.5.

Joseph, Jacob, William, Stephen, and Matthew did the Roadrunners 1600 time trial. The times were:

Jacob 5:08
Joseph 5:11
William 5:45
Matthew 6:10
Stephen 6:10

Cole Jameson ran 4:48.

Then for fun Joseph, Jacob, William, and Stephen did a 4x400 relay in 4:48. The splits were Stephen 78, William 77 (lost probably 3 seconds meandering between the lanes), Jacob 66, Joseph 67. Joseph learned a lesson in humility - Jane Hedengren ran him down in the last 100 meters. He thought she had it because he was 20 seconds ahead of her in the mile and started his leg in front, but 400 is a different business. So we ended up taking 3rd place.
Leg 1:
Distance3.000Time22:59.90Pace7:39.97ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance1.480Time11:34.60Pace7:49.32ZoneEasy Miles
Warm-up.
Leg 3:
Distance4.000Time23:44.30Pace5:56.07ZoneThreshold Miles
Tempo.
Leg 4:
Distance3.520Time28:38.30Pace8:08.15ZoneEasy Miles
Cool-down - part with Benjamin.
Leg 5:
Distance0.000Time6:09.80Pace0:00.00
Timing the 1600.
Split 1:Distance0.000Time5:07.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time5:07.50Pace0:00.00
Jacob.
Split 2:Distance0.000Time0:03.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time5:11.00Pace0:00.00
Joseph.
Split 3:Distance0.000Time0:34.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time5:45.70Pace0:00.00
William.
Split 4:Distance0.000Time0:24.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time6:09.80Pace0:00.00
Stephen and Matthew.
Split 5:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time6:09.80Pace0:00.00
 
Leg 6:
Distance0.000Time4:48.90Pace0:00.00ZoneEasy Miles
Timing the 4x400 - Stephen, William, Jacob, Joseph.

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

Fast Running Friend Workout - 2021-03-25 08:12:13
Workout Totals: Distance12.000Time1:29:34.90Pace7:27.91
Easy runs, total of 12 for me, usual distances for the kids.
Leg 1:
Distance4.000Time29:52.60Pace7:28.15ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time7:20.10Pace7:20.10ZoneEasy Miles
Alone.
Leg 3:
Distance3.000Time23:30.50Pace7:50.17ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 4:
Distance4.000Time28:51.70Pace7:12.93ZoneEasy Miles
With Jacob, part with William.

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

Fast Running Friend Workout - 2021-03-26 09:19:54
Workout Totals: Distance12.000Time1:30:10.10Pace7:30.84
Easy runs. Total of 12. Usual distances.
Leg 1:
Distance5.000Time36:59.00Pace7:23.80ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time53:11.10Pace7:35.87ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.005.500.0016.00

Fast Running Friend Workout - 2021-03-27 08:53:57
Workout Totals: Distance16.000Time1:57:30.80Pace7:20.67
16 total. Did 4 miles down the canyon with Joseph and Jacob in 23:50 (5:58, 5:57, 5:55, 6:00). Felt much better that on Wednesday, and really much better than a week ago. Joseph was struggling, so we slowed it down in the last mile, but I felt like I could have done it in 5:50 or even 5:45. Getting more sleep helps.

Benjamin did 2x3 down 15:12, 14:45. Was too tight and could not get going in the first one, but did better in the second.
Leg 1:
Distance1.480Time11:53.70Pace8:02.23ZoneEasy Miles
With Joseph and Jacob - warm-up.
Leg 2:
Distance4.000Time23:50.30Pace5:57.57ZoneThreshold Miles
4 mile tempo with Joseph and Jacob.
Leg 3:
Distance2.520Time20:55.90Pace8:18.37ZoneEasy Miles
To the house with Joseph and Jacob.
Leg 4:
Distance8.000Time1:00:50.90Pace7:36.36
Part with William, Stephen, and Matthew, part alone.
Split 1:Distance6.270Time49:59.60Pace7:58.41ZoneEasy Miles
Cumilative:Distance6.270Time49:59.60Pace7:58.41
Split 2:Distance1.500Time8:58.30Pace5:58.87ZoneThreshold Miles
Cumilative:Distance7.770Time58:57.90Pace7:35.33
Split 3:Distance0.230Time1:53.00Pace8:11.30ZoneEasy Miles
Cumilative:Distance8.000Time1:00:50.90Pace7:36.36
 

Brown Crocs 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.860.500.000.0012.36

Fast Running Friend Workout - 2021-03-29 08:50:01
Workout Totals: Distance12.356Time1:36:47.80Pace7:50.04
Total of 12+. Easy pace, mostly. Julia did 800 on the track in 3:16. It was windy. Sarah did a hill sprint.
Leg 1:
Distance3.000Time22:27.50Pace7:29.17ZoneEasy Miles
Alone
Leg 2:
Distance1.050Time8:54.30Pace8:28.86ZoneEasy Miles
With Julia and the boys.
Leg 3:
Distance0.496Time3:16.10Pace6:35.36ZoneMarathon Pace Miles
Julia's 800.
Leg 4:
Distance0.500Time4:28.20Pace8:56.40ZoneEasy Miles
With Julia and the boys.
Leg 5:
Distance1.000Time7:45.20Pace7:45.20ZoneEasy Miles
Alone.
Leg 6:
Distance1.000Time8:03.40Pace8:03.40ZoneEasy Miles
With the boys to the house.
Leg 7:
Distance4.000Time31:58.70Pace7:59.68ZoneEasy Miles
With Joseph and Jacob.
Leg 8:
Distance1.000Time7:10.10Pace7:10.10ZoneEasy Miles
Alone.
Leg 9:
Distance0.155Time1:30.50Pace9:43.87ZoneEasy Miles
Sarah's warm-up.
Leg 10:
Distance0.155Time1:13.80Pace7:56.13ZoneEasy Miles
Sarah's hill sprint.

Brown Crocs 3 Miles: 12.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.860.000.001.9812.84

Fast Running Friend Workout - 2021-03-30 08:59:49
Workout Totals: Distance12.844Time1:39:42.00Pace7:45.74
Total of 12. Did 8x400 on the track with 200 recovery pacing William with Joseph and Jacob. The target was 86, he was able to do it a bit faster. Matthew did the first 4. Stephen was supposed to do only the first 4, but he decided to fall back in the last one, so he earned a "bonus" interval.

Benjamin did 4x1 mile down the canyon. He had problems with muscle tension and could not get going at first - 4:52, then I think two in 4:43-4:44 range, and the last one in 4:38.

Usual distances for everybody.
Leg 1:
Distance3.000Time21:50.60Pace7:16.87ZoneEasy Miles
Alone.
Leg 2:
Distance2.300Time16:44.80Pace7:16.87ZoneEasy Miles
To the eye doctor and back.
Leg 3:
Distance0.500Time4:47.50Pace9:35.00ZoneEasy Miles
With Bella.
Leg 4:
Distance1.060Time8:19.90Pace7:51.60ZoneEasy Miles
To the track.
Leg 5:
Distance2.984Time24:04.50Pace8:04.08
8x400 workout.
Split 1:Distance0.248Time1:25.50Pace5:44.76ZoneVO2 Max Miles
Cumilative:Distance0.248Time1:25.50Pace5:44.76
Split 2:Distance0.125Time1:31.10Pace12:08.80ZoneEasy Miles
Cumilative:Distance0.373Time2:56.60Pace7:53.46
Split 3:Distance0.248Time1:25.40Pace5:44.35ZoneVO2 Max Miles
Cumilative:Distance0.621Time4:22.00Pace7:01.90
Split 4:Distance0.125Time1:35.60Pace12:44.80ZoneEasy Miles
Cumilative:Distance0.746Time5:57.60Pace7:59.36
Split 5:Distance0.248Time1:25.70Pace5:45.56ZoneVO2 Max Miles
Cumilative:Distance0.994Time7:23.30Pace7:25.98
Split 6:Distance0.125Time1:41.00Pace13:28.00ZoneEasy Miles
Cumilative:Distance1.119Time9:04.30Pace8:06.42
Split 7:Distance0.248Time1:24.10Pace5:39.11ZoneVO2 Max Miles
Cumilative:Distance1.367Time10:28.40Pace7:39.69
Split 8:Distance0.125Time1:36.60Pace12:52.80ZoneEasy Miles
Cumilative:Distance1.492Time12:05.00Pace8:05.92
Split 9:Distance0.248Time1:21.70Pace5:29.44ZoneVO2 Max Miles
Cumilative:Distance1.740Time13:26.70Pace7:43.62
Split 10:Distance0.125Time1:40.20Pace13:21.60ZoneEasy Miles
Cumilative:Distance1.865Time15:06.90Pace8:06.27
Split 11:Distance0.248Time1:24.30Pace5:39.92ZoneVO2 Max Miles
Cumilative:Distance2.113Time16:31.20Pace7:49.10
Split 12:Distance0.125Time1:42.40Pace13:39.20ZoneEasy Miles
Cumilative:Distance2.238Time18:13.60Pace8:08.65
Split 13:Distance0.248Time1:23.50Pace5:36.69ZoneVO2 Max Miles
Cumilative:Distance2.486Time19:37.10Pace7:53.49
Split 14:Distance0.125Time1:41.90Pace13:35.20ZoneEasy Miles
Cumilative:Distance2.611Time21:19.00Pace8:09.85
Split 15:Distance0.248Time1:22.50Pace5:32.66ZoneVO2 Max Miles
Cumilative:Distance2.859Time22:41.50Pace7:56.22
Split 16:Distance0.125Time1:23.00Pace11:04.00ZoneEasy Miles
Cumilative:Distance2.984Time24:04.50Pace8:04.08
 
Leg 6:
Distance3.000Time23:54.70Pace7:58.23ZoneEasy Miles
With Jacob, part with the other boys.

Brown Crocs 3 Miles: 12.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.751.2512.00

Fast Running Friend Workout - 2021-03-31 09:32:49
Workout Totals: Distance11.000Time1:24:33.50Pace7:41.23
Total of 12. Benjamin paced Joseph and Jacob through 2 miles down the canyon. This time they were able to hit the target of 5:30 pace. First mile in 5:29, and then Jacob ran 5:20 (10:49), and Joseph did 5:25 (10:54).

I was able to make it to 1.25 with them in 6:51, and then coasted a bit slower than 6:00 to the finish, and got 11:24 for 2 miles. Much better than two weeks ago when I only made it to the mile in 5:31, and then coasted in 6:22.

Easy runs for others, usual distances.
Leg 1:
Distance0.980Time8:01.10Pace8:10.92ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:24.80Pace5:42.40
2 mile interval.
Split 1:Distance1.250Time6:51.90Pace5:29.52ZoneVO2 Max Miles
Cumilative:Distance1.250Time6:51.90Pace5:29.52
Split 2:Distance0.750Time4:32.90Pace6:03.87ZoneThreshold Miles
Cumilative:Distance2.000Time11:24.80Pace5:42.40
 
Leg 3:
Distance4.020Time32:41.10Pace8:07.84ZoneEasy Miles
Cool-down/distance with Joseph and Jacob, part with Benjamin.
Leg 4:
Distance4.000Time32:26.50Pace8:06.62ZoneEasy Miles
With William, Stephen, and Matthew.
Fast Running Friend Workout - 2021-03-31 20:23:49
Workout Totals: Distance1.000Time8:25.90Pace8:25.90
With Mary and William.
Leg 1:
Distance1.000Time8:25.90Pace8:25.90ZoneEasy Miles

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
302.053.5020.2516.35342.15
Brown Crocs 3 Miles: 342.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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