Breaking the Wall

March 2022

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 197.79 Year: 2750.80
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: 463.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
312.120.009.3215.32336.76
Lopsie Sports Sandals Miles: 336.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-03-01 08:37:10
Workout Totals: Distance12.000Time1:31:24.70Pace7:37.06
12 total. Easy runs for the kids except Mary and Bella. Bella almost beat her record from yesterday with 8:22. Mary ran a PR of 7:27 breaking 7:30 for the first time.
Leg 1:
Distance8.000Time59:54.00Pace7:29.25ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time8:22.00Pace8:22.00ZoneEasy Miles
With William, Stephen, Matthew, Mary, and Bella.
Leg 3:
Distance1.000Time7:27.40Pace7:27.40ZoneEasy Miles
With William, Stephen, Matthew, and Mary.
Leg 4:
Distance2.000Time15:41.30Pace7:50.65ZoneEasy Miles
With Stephen and Matthew.

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

Fast Running Friend Workout - 2022-03-02 08:34:31
Workout Totals: Distance12.000Time1:32:25.40Pace7:42.12
12 total. Easy pace, usual distances. Mary moved to 2 miles a day, Bella 1 mile a day.
Leg 1:
Distance8.000Time59:43.60Pace7:27.95ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time7:36.70Pace7:36.70ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 3:
Distance2.000Time16:17.20Pace8:08.60ZoneEasy Miles
With Mary, William, and Stephen.
Leg 4:
Distance1.000Time8:47.90Pace8:47.90ZoneEasy Miles
With Bella, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.850.000.001.1612.01

Fast Running Friend Workout - 2022-03-03 08:38:21
Workout Totals: Distance12.000Time1:32:44.10Pace7:43.68
12 total. Did some pickups - a mile in 5:51 down, and the uphill sprint in 56.1. Jacob did the mile in 5:08. William had a sore throat and a fever, ran only 1 mile.
Leg 1:
Distance8.000Time1:00:00.10Pace7:30.01
With Jacob, part with Joseph.
Split 1:Distance4.730Time37:07.60Pace7:50.95ZoneEasy Miles
Cumilative:Distance4.730Time37:07.60Pace7:50.95
Split 2:Distance1.000Time5:51.60Pace5:51.60ZoneVO2 Max Miles
Cumilative:Distance5.730Time42:59.20Pace7:30.12
Split 3:Distance2.115Time16:04.80Pace7:36.17ZoneEasy Miles
Cumilative:Distance7.845Time59:04.00Pace7:31.75
Split 4:Distance0.155Time0:56.10Pace6:01.94ZoneVO2 Max Miles
Cumilative:Distance8.000Time1:00:00.10Pace7:30.01
 
Leg 2:
Distance1.000Time8:41.70Pace8:41.70ZoneEasy Miles
With Bella, Stephen, William, and Matthew.
Leg 3:
Distance1.000Time8:08.60Pace8:08.60ZoneEasy Miles
With Stephen, Matthew, and Mary.
Leg 4:
Distance2.000Time15:53.70Pace7:56.85ZoneEasy Miles
With Matthew. Do not remember if we had Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.160.000.160.0013.32

Fast Running Friend Workout - 2022-03-04 08:34:02
Workout Totals: Distance13.320Time1:52:08.30Pace8:25.13
13+ total. Stephen's redemption 15 K. He had his fear of distance panic attack almost all the way, but I told him he could run as slow as he wanted as long as he was still running. Then with 1.25 to go I told him that if he broke 1:20 I would give him $3. He sped up to 7:22 for the last mile and got the goal. Otherwise usual distances.
Leg 1:
Distance9.320Time1:19:48.40Pace8:33.78ZoneEasy Miles
With Stephen.
Leg 2:
Distance1.000Time8:47.70Pace8:47.70ZoneEasy Miles
With Matthew, William, and Bella.
Leg 3:
Distance1.000Time7:40.80Pace7:40.80ZoneEasy Miles
With Matthew and Mary.
Leg 4:
Distance2.000Time15:51.40Pace7:55.70
With Matthew.
Split 1:Distance1.845Time14:47.20Pace8:00.87ZoneEasy Miles
Cumilative:Distance1.845Time14:47.20Pace8:00.87
Split 2:Distance0.155Time1:04.20Pace6:54.19ZoneThreshold Miles
Cumilative:Distance2.000Time15:51.40Pace7:55.70
 

Lopsie Sports Sandals Miles: 13.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.003.7515.00

Fast Running Friend Workout - 2022-03-05 10:15:49
Workout Totals: Distance15.000Time1:59:01.70Pace7:56.11
15 total. Did a workout 3x1.25 down 7:28, up 8:10, down 7:27. 0.5 mile jog recovery. Was happy with how it went, though I was hoping for sub-8:00 on the uphill.

Joseph did the first and the last with me. On the last one, he kicked with about 600 meters to go, and got 7:14 for the last interval.

Jacob did the same workout - 6:38, 7:20, 6:38. Everything was great except forth quarter in 95 in the second interval.

Matthew did 6, Stephen 5, Bella 1. Mary asked to run 5 miles uphill to get the car. She had never run more than a 5K before. She did very well finishing in 44:56.

Benjamin did 5x1 mile all sub-5:00 with 1:30 rest.
Leg 1:
Distance1.980Time15:25.50Pace7:47.42ZoneEasy Miles
Warm-up with Joseph and Jacob.
Leg 2:
Distance4.750Time32:14.30Pace6:47.22
Workout.
Split 1:Distance1.250Time7:28.90Pace5:59.12ZoneVO2 Max Miles
Cumilative:Distance1.250Time7:28.90Pace5:59.12
Split 2:Distance0.500Time4:20.40Pace8:40.80ZoneEasy Miles
Cumilative:Distance1.750Time11:49.30Pace6:45.31
Split 3:Distance1.250Time8:10.70Pace6:32.56ZoneVO2 Max Miles
Cumilative:Distance3.000Time20:00.00Pace6:40.00
Split 4:Distance0.500Time4:46.80Pace9:33.60ZoneEasy Miles
Cumilative:Distance3.500Time24:46.80Pace7:04.80
Split 5:Distance1.250Time7:27.50Pace5:58.00ZoneVO2 Max Miles
Cumilative:Distance4.750Time32:14.30Pace6:47.22
 
Leg 3:
Distance2.270Time17:21.80Pace7:38.94ZoneEasy Miles
To the house with Joseph and Jacob.
Leg 4:
Distance1.000Time9:03.80Pace9:03.80ZoneEasy Miles
With Bella and Matthew.
Leg 5:
Distance5.000Time44:56.30Pace8:59.26ZoneEasy Miles
With Mary, Matthew and Stephen.

Lopsie Sports Sandals 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. Our ward, then the Russian branch. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-03-07 09:48:07
Workout Totals: Distance12.000Time1:34:30.90Pace7:52.57
12 total. Easy pace, usual distances, except for William. He did a mile and a half, still recovering from his cold.
Leg 1:
Distance8.000Time1:01:28.70Pace7:41.09ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time17:04.70Pace8:32.35ZoneEasy Miles
With Mary, Stephen, and Matthew.
Leg 3:
Distance1.000Time9:01.00Pace9:01.00ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 4:
Distance1.000Time6:56.50Pace6:56.50ZoneEasy Miles
With Stephen and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.002.000.0012.02

Fast Running Friend Workout - 2022-03-08 09:37:59
Workout Totals: Distance12.020Time1:37:20.10Pace8:05.87
12 total. Joseph, Jacob, and Matthew did the rabbit chase over 2 miles down the canyon. The gaps were 2:30 for Jacob and 0:30 for Matthew. Jacob's was supposed to be only 2:00, but he miscalculated. In the end Jacob got a PR of 10:20 (5:09, 5:11), Joseph ran 11:39, and Matthew and I ran 12:57.

William did reduced mileage still, I think 2 miles. Stephen did 4, Matthew 5. Otherwise usual distances.
Leg 1:
Distance1.000Time8:17.40Pace8:17.40ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:57.60Pace6:28.80ZoneThreshold Miles
Paced Matthew in the 2 mile rabbit chase.
Leg 3:
Distance2.020Time17:42.00Pace8:45.74ZoneEasy Miles
To the house with Joseph, Jacob, and Matthew.
Leg 4:
Distance2.000Time17:44.10Pace8:52.05ZoneEasy Miles
With Mary.
Leg 5:
Distance1.000Time8:33.10Pace8:33.10ZoneEasy Miles
With Bella.
Leg 6:
Distance4.000Time32:05.90Pace8:01.48ZoneEasy Miles
With Stephen.

Lopsie Sports Sandals Miles: 12.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-03-09 17:02:09
Workout Totals: Distance12.000Time1:35:58.30Pace7:59.86
12 total. Easy pace, usual distances, except for William who is now up to 3 miles.
Leg 1:
Distance8.000Time1:02:40.00Pace7:50.00ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time16:57.10Pace8:28.55ZoneEasy Miles
With Mary, Stephen, William, and Matthew.
Leg 3:
Distance1.000Time7:52.00Pace7:52.00ZoneEasy Miles
With Stephen and Matthew.
Leg 4:
Distance1.000Time8:29.20Pace8:29.20ZoneEasy Miles
With Stephen, Bella, and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2022-03-10 16:57:48
Workout Totals: Distance12.000Time1:32:25.00Pace7:42.08
12 total. Did a mile pickup in 5:54. Jacob did it in 5:00. Usual distances, easy pace otherwise.
Leg 1:
Distance8.000Time59:59.80Pace7:29.98
With Jacob, part with Joseph.
Split 1:Distance4.730Time36:07.90Pace7:38.33ZoneEasy Miles
Cumilative:Distance4.730Time36:07.90Pace7:38.33
Split 2:Distance1.000Time5:54.50Pace5:54.50ZoneThreshold Miles
Cumilative:Distance5.730Time42:02.40Pace7:20.21
Split 3:Distance2.270Time17:57.40Pace7:54.63ZoneEasy Miles
Cumilative:Distance8.000Time59:59.80Pace7:29.98
 
Leg 2:
Distance2.000Time16:24.70Pace8:12.35ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time8:37.80Pace8:37.80ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 4:
Distance1.000Time7:22.70Pace7:22.70ZoneEasy Miles
With William, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.070.000.000.0012.07

Fast Running Friend Workout - 2022-03-11 16:20:57
Workout Totals: Distance12.070Time1:35:13.40Pace7:53.36
12 total, easy pace, usual distances.
Leg 1:
Distance8.000Time1:02:11.20Pace7:46.40ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time16:59.60Pace8:29.80ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time7:28.90Pace7:28.90ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 4:
Distance1.070Time8:33.70Pace8:00.09ZoneEasy Miles
With Bella, William, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.070.000.002.0016.07

Fast Running Friend Workout - 2022-03-12 09:45:32
Workout Totals: Distance16.070Time2:08:43.00Pace8:00.58
15 total. Did 4x0.5 down the canyon with Joseph 2:48, 2:52, 2:49, 2:46. Jacob did 3x1.25 6:36, 6:36, 6:49 - for some reason struggled on the last one.

Bella ran a mile PR on the little girl course - 8:07.

Benjamin did a 10 K tempo run, first 5 K in 17:03 pacing a friend, then sped up and ran 16:36 for the second half. The spasm was present, but not crippling.
Leg 1:
Distance3.300Time26:42.90Pace8:05.73ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.750Time18:58.10Pace6:53.85
4x0.5 with Joseph.
Split 1:Distance0.500Time2:48.10Pace5:36.20ZoneVO2 Max Miles
Cumilative:Distance0.500Time2:48.10Pace5:36.20
Split 2:Distance0.250Time2:33.60Pace10:14.40ZoneEasy Miles
Cumilative:Distance0.750Time5:21.70Pace7:08.93
Split 3:Distance0.500Time2:52.10Pace5:44.20ZoneVO2 Max Miles
Cumilative:Distance1.250Time8:13.80Pace6:35.04
Split 4:Distance0.250Time2:32.90Pace10:11.60ZoneEasy Miles
Cumilative:Distance1.500Time10:46.70Pace7:11.13
Split 5:Distance0.500Time2:49.90Pace5:39.80ZoneVO2 Max Miles
Cumilative:Distance2.000Time13:36.60Pace6:48.30
Split 6:Distance0.250Time2:35.10Pace10:20.40ZoneEasy Miles
Cumilative:Distance2.250Time16:11.70Pace7:11.87
Split 7:Distance0.500Time2:46.40Pace5:32.80ZoneVO2 Max Miles
Cumilative:Distance2.750Time18:58.10Pace6:53.85
 
Leg 3:
Distance3.020Time24:14.60Pace8:01.66ZoneEasy Miles
With Jacob and Joseph.
Leg 4:
Distance2.000Time17:26.20Pace8:43.10ZoneEasy Miles
With Mary, William, Stephen and Matthew.
Leg 5:
Distance1.000Time8:07.30Pace8:07.30ZoneEasy Miles
With Bella, William, Stephen and Matthew.
Leg 6:
Distance4.000Time33:13.90Pace8:18.48ZoneEasy Miles
With William, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 16.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.850.000.001.1612.01

Fast Running Friend Workout - 2022-03-14 17:08:04
Workout Totals: Distance12.000Time1:33:00.80Pace7:45.07
12 total. Easy runs, usual distances for the kids. I did a mile pickup down the canyon in 5:45, and then the uphill sprint in 53.7.
Leg 1:
Distance2.000Time15:54.60Pace7:57.30ZoneEasy Miles
With William.
Leg 2:
Distance3.000Time23:38.70Pace7:52.90ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 3:
Distance1.000Time8:38.50Pace8:38.50ZoneEasy Miles
With William, Stephen, Matthew, and Bella.
Leg 4:
Distance6.000Time44:49.00Pace7:28.17
Alone.
Split 1:Distance3.050Time24:02.70Pace7:53.02ZoneEasy Miles
Cumilative:Distance3.050Time24:02.70Pace7:53.02
Split 2:Distance1.000Time5:45.90Pace5:45.90ZoneVO2 Max Miles
Cumilative:Distance4.050Time29:48.60Pace7:21.63
Split 3:Distance1.795Time14:06.70Pace7:51.70ZoneEasy Miles
Cumilative:Distance5.845Time43:55.30Pace7:30.86
Split 4:Distance0.155Time0:53.70Pace5:46.45ZoneVO2 Max Miles
Cumilative:Distance6.000Time44:49.00Pace7:28.17
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2022-03-15 17:17:15
Workout Totals: Distance12.000Time1:35:24.70Pace7:57.06
12 total. The boys did a rabbit chase. Matthew ended up winning with 18:58 (PR) - I paced him. Joseph probably would have won, but he forgot what distance he was running. So he did 11:16 for 2 miles (5:40, 5:36), then stopped, then after a while he realized he had another mile, and he ran it in 5:43. Jacob ran 16:02 (5:21, 5:22, 5:19) which is a PR for him.

William was in a bad mood, tried for a mile, then coasted and ended up with 20:00.
Leg 1:
Distance2.000Time17:38.10Pace8:49.05ZoneEasy Miles
With Mary.
Leg 2:
Distance0.980Time8:21.70Pace8:31.94ZoneEasy Miles
Warm-up with the boys.
Leg 3:
Distance3.000Time18:58.20Pace6:19.40ZoneThreshold Miles
Paced Matthew in the rabbit chase.
Leg 4:
Distance6.020Time50:26.70Pace8:22.77ZoneEasy Miles
More distance, part with Joseph and Jacob.

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

Fast Running Friend Workout - 2022-03-16 08:37:10
Workout Totals: Distance12.000Time1:36:14.30Pace8:01.19
12 total. Easy pace. Usual distances. William returned to 6 miles a day.
Leg 1:
Distance8.000Time1:03:34.60Pace7:56.82ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time16:50.80Pace8:25.40ZoneEasy Miles
With Mary, Stephen, and Matthew.
Leg 3:
Distance1.000Time8:41.10Pace8:41.10ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 4:
Distance1.000Time7:07.80Pace7:07.80ZoneEasy Miles
With Stephen and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.260.000.000.7512.01

Fast Running Friend Workout - 2022-03-17 08:35:00
Workout Totals: Distance12.010Time1:36:24.60Pace8:01.65
12 total. Did a 0.5 pickup down the canyon. I got 2:41, Joseph got 2:38. Jacob paced us for the first 0.5, then sped up and ran 5:09 for the mile.

Matthew had a cough, did only 2 miles.

Bella ran a mile PR of 8:04 on the little girl course. Otherwise, easy pace, usual distances for the kids.

Benjamin did 8x1 mile starting out at 5:15, and then working up to sub-5:00. The wind made it difficult. He had a spasm, but ran through it. I am cautiously optimistic about the development - he is learning to defy the spasm.
Leg 1:
Distance8.000Time1:03:50.90Pace7:58.86
With Joseph and Jacob.
Split 1:Distance4.730Time38:27.60Pace8:07.86ZoneEasy Miles
Cumilative:Distance4.730Time38:27.60Pace8:07.86
Split 2:Distance0.500Time2:41.50Pace5:23.00ZoneVO2 Max Miles
Cumilative:Distance5.230Time41:09.10Pace7:52.10
Split 3:Distance2.770Time22:41.80Pace8:11.62ZoneEasy Miles
Cumilative:Distance8.000Time1:03:50.90Pace7:58.86
 
Leg 2:
Distance2.000Time17:21.70Pace8:40.85ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time8:04.70Pace8:04.70ZoneEasy Miles
With Bella, William, and Stephen.
Leg 4:
Distance1.010Time7:07.30Pace7:03.07
With Stephen and William.
Split 1:Distance0.760Time5:44.10Pace7:32.76ZoneEasy Miles
Cumilative:Distance0.760Time5:44.10Pace7:32.76
Split 2:Distance0.250Time1:23.20Pace5:32.80ZoneVO2 Max Miles
Cumilative:Distance1.010Time7:07.30Pace7:03.07
 

Lopsie Sports Sandals Miles: 12.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2022-03-18 08:34:02
Workout Totals: Distance12.000Time1:35:06.40Pace7:55.53
12 total, did 0.5 pickup with Joseph and Jacob down the canyon in 2:38. Easy pace, usual distances for everybody else otherwise.
Leg 1:
Distance8.000Time1:01:55.40Pace7:44.42
With Joseph and Jacob, part with William.
Split 1:Distance4.480Time35:32.90Pace7:56.09ZoneEasy Miles
Cumilative:Distance4.480Time35:32.90Pace7:56.09
Split 2:Distance0.500Time2:38.70Pace5:17.40ZoneVO2 Max Miles
Cumilative:Distance4.980Time38:11.60Pace7:40.16
Split 3:Distance3.020Time23:43.80Pace7:51.46ZoneEasy Miles
Cumilative:Distance8.000Time1:01:55.40Pace7:44.42
 
Leg 2:
Distance1.000Time7:26.70Pace7:26.70ZoneEasy Miles
With Stephen and Matthew.
Leg 3:
Distance1.000Time8:36.50Pace8:36.50ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 4:
Distance2.000Time17:07.80Pace8:33.90ZoneEasy Miles
With Mary, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.003.7516.05

Fast Running Friend Workout - 2022-03-19 09:22:17
Workout Totals: Distance16.050Time2:02:10.80Pace7:36.75
16 total. Did 3x1.25 down the canyon with Chad and Joseph. Chad and I got 7:24, 7:17, 7:01. Joseph had 6:56 on the last one due to kicking in 74. William did the first one with us. I was happy about 5:33 for the last mile, 2:41 for the last 0.5, and 78 for the last quarter.

Jacob did 6:39, 6:40, 6:36.

Benjamin did a 10 K tempo in 33:00 evenly paced. Got a spasm early on, ran through it. A little bit of progress.

Otherwise, William did 7 with one interval with us, Joseph 9+, Jacob 12, Stephen and Matthew 6, Mary 2, Bella 1.
 
Leg 1:
Distance2.000Time16:23.60Pace8:11.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.250Time35:01.30Pace6:40.25
Workout.
Split 1:Distance1.250Time7:24.60Pace5:55.68ZoneVO2 Max Miles
Cumilative:Distance1.250Time7:24.60Pace5:55.68
Split 2:Distance0.500Time4:40.20Pace9:20.40ZoneEasy Miles
Cumilative:Distance1.750Time12:04.80Pace6:54.17
Split 3:Distance1.250Time7:17.90Pace5:50.32ZoneVO2 Max Miles
Cumilative:Distance3.000Time19:22.70Pace6:27.57
Split 4:Distance1.000Time8:36.70Pace8:36.70ZoneEasy Miles
Cumilative:Distance4.000Time27:59.40Pace6:59.85
Split 5:Distance1.250Time7:01.90Pace5:37.52ZoneVO2 Max Miles
Cumilative:Distance5.250Time35:01.30Pace6:40.25
 
Leg 3:
Distance2.800Time23:34.70Pace8:25.25ZoneEasy Miles
Cool-down.
Leg 4:
Distance1.000Time8:27.00Pace8:27.00ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 5:
Distance2.000Time16:37.20Pace8:18.60ZoneEasy Miles
With Mary, Stephen, and Matthew.
Leg 6:
Distance3.000Time22:07.00Pace7:22.33ZoneEasy Miles
With Stephen and Matthew.

Lopsie Sports Sandals Miles: 16.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church, our ward, then the Russian branch. Talked to a refugee family from Kyiv.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.560.000.000.5012.06

Fast Running Friend Workout - 2022-03-21 08:35:09
Workout Totals: Distance12.058Time1:35:04.40Pace7:53.08
12 total. Did a pickup for 0.5 down the canyon with Joseph and Jacob in 2:39. Joseph did 2:38. Jacob did the mile in 5:16.

Mary did 3 miles with 7:37 on the track. It was windy. Matthew ran a PR for the 800 in 2:47.6 - I paced him.

Bella had a cough, ran only 0.5. Benjamin did a mile pickup in 5:03.

Usual distances, easy pace otherwise.
Leg 1:
Distance8.000Time1:02:07.90Pace7:45.99
With Joseph and Jacob, part with William.
Split 1:Distance4.480Time35:21.60Pace7:53.57ZoneEasy Miles
Cumilative:Distance4.480Time35:21.60Pace7:53.57
Split 2:Distance0.500Time2:39.70Pace5:19.40ZoneVO2 Max Miles
Cumilative:Distance4.980Time38:01.30Pace7:38.09
Split 3:Distance3.020Time24:06.60Pace7:59.01ZoneEasy Miles
Cumilative:Distance8.000Time1:02:07.90Pace7:45.99
 
Leg 2:
Distance0.500Time4:19.00Pace8:38.00ZoneEasy Miles
With Stephen, Matthew, and Bella.
Leg 3:
Distance1.060Time9:29.70Pace8:57.45ZoneEasy Miles
With Mary, Matthew, and Stephen.
Leg 4:
Distance1.000Time7:37.30Pace7:37.30ZoneEasy Miles
Paced Mary on the track in the mile.
Leg 5:
Distance0.498Time2:47.60Pace5:36.55ZoneEasy Miles
Paced Matthew for 800 PR.
Leg 6:
Distance1.000Time8:42.90Pace8:42.90ZoneEasy Miles
Back to the house with Mary, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.110.000.000.0012.11

Fast Running Friend Workout - 2022-03-22 16:43:36
Workout Totals: Distance12.107Time1:35:55.10Pace7:55.35
Total of 12. Did a rabbit chase. I ran with Stephen, Matthew, and William - we were pacing Matthew, but he was struggling, and ran 19:42. Jacob struggled as well, and ran 16:03. Joseph did well today finishing in 17:17 in spite of a side ache.

Bella was recovering from the cough, and ran only 0.5. Otherwise usual distances.
 
Leg 1:
Distance0.500Time4:16.90Pace8:33.80ZoneEasy Miles
With Bella.
Leg 2:
Distance0.125Time1:26.30Pace11:30.40ZoneEasy Miles
With Leigha
Leg 3:
Distance0.980Time8:53.00Pace9:03.88ZoneEasy Miles
Warm-up.
Leg 4:
Distance3.000Time19:42.00Pace6:34.00ZoneEasy Miles
Pacing Matthew with William and Stephen.
Leg 5:
Distance5.502Time44:19.30Pace8:03.33ZoneEasy Miles
Part with Joseph and Jacob, part alone.
Leg 6:
Distance2.000Time17:17.60Pace8:38.80ZoneEasy Miles
With Mary.

Lopsie Sports Sandals Miles: 12.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-03-23 08:34:59
Workout Totals: Distance12.000Time1:36:53.00Pace8:04.42
12 total. Easy runs, usual distances. Benjamin did 6 mile repeats pacing Noah, the last two were sub-5:00.
Leg 1:
Distance8.000Time1:03:20.50Pace7:55.06ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 2:
Distance1.000Time7:45.00Pace7:45.00ZoneEasy Miles
With Stephen and Matthew.
Leg 3:
Distance1.000Time8:37.30Pace8:37.30ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 4:
Distance2.000Time17:10.20Pace8:35.10ZoneEasy Miles
With Mary, Matthew and Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.020.000.001.0012.02

Fast Running Friend Workout - 2022-03-24 17:09:34
Workout Totals: Distance12.020Time1:37:12.00Pace8:05.19
Total of 12. Jacob did a 3 mile tempo down the canyon. The target was 5:20 pace. He did it on target for the first mile, then just could not run, finished with a 6:14 mile, got 16:59. Joseph ran 5:18, and I managed 5:21. This is my fastest time of the year.

Mary did 3+. Otherwise, easy pace, usual distances.

Benjamin did 3x3000 on the road, 9:30, 9:23, 9:15.
Leg 1:
Distance2.000Time15:53.70Pace7:56.85ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time5:21.50Pace5:21.50ZoneVO2 Max Miles
With Joseph and Jacob.
Leg 3:
Distance4.020Time33:14.20Pace8:16.07ZoneEasy Miles
With Joseph, part with Jacob.
Leg 4:
Distance1.000Time8:39.20Pace8:39.20ZoneEasy Miles
With Bella, Matthew, Stephen, and William.
Leg 5:
Distance4.000Time34:03.40Pace8:30.85ZoneEasy Miles
Part with Matthew, Mary, William, and Stephen.

Lopsie Sports Sandals Miles: 12.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-03-25 08:39:14
Workout Totals: Distance12.000Time1:35:47.30Pace7:58.94
12 total. Easy runs. Usual distances.
Leg 1:
Distance6.000Time46:36.70Pace7:46.12ZoneEasy Miles
With Joseph, Jacob, and William.
Leg 2:
Distance1.000Time7:41.30Pace7:41.30ZoneEasy Miles
With Stephen and Matthew.
Leg 3:
Distance1.000Time8:45.30Pace8:45.30ZoneEasy Miles
With Stephen, Matthew, and Bella.
Leg 4:
Distance2.000Time17:12.70Pace8:36.35ZoneEasy Miles
With Mary, Stephen, and Matthew.
Leg 5:
Distance2.000Time15:31.30Pace7:45.65ZoneEasy Miles
Alone.

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

Fast Running Friend Workout - 2022-03-26 20:53:16
Workout Totals: Distance12.000Time1:35:54.00Pace7:59.50
12 total. Reduced mileage for the kids due to the chess tournament and oncoming cold for Jacob.

Benjamin did 10 K tempo run in 33:15.

Chess tournament results (Utah Elementary School Championship):

Bella 3/5 (1 win, 2 draws, 1 point from a bye), 5th place in the kindergarden division.

Mary 3.5/6 (3 wins, 1 draw), 9th place in 1st grade

Matthew 4/6 (2 wins, 2 draws, 1 point from the opponent not showing up) 12th in 3rd grade

Stephen 3.5/6 (3 wins, 1 draw) 13th in 5th grade

For the first time the Pachev Home School team got a trophy in the elementary school competition - 11th place with 14 points total. They count 5 top scores from each team - we only had 4 players. Next year we will have the full team as Leigha will be joining us.
Leg 1:
Distance1.000Time8:31.90Pace8:31.90ZoneEasy Miles
With Mary, Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance0.500Time4:13.10Pace8:26.20ZoneEasy Miles
Same group, except Mary replaced by Bella.
Leg 3:
Distance2.500Time21:17.00Pace8:30.80ZoneEasy Miles
Same group minus Mary.
Leg 4:
Distance8.000Time1:01:52.00Pace7:44.00ZoneEasy Miles
First mile with Jacob and William, the rest alone.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2022-03-28 17:08:46
Workout Totals: Distance12.000Time1:34:38.80Pace7:53.23
12 total. Jacob had a cold ran only 4 miles. Joseph and I did a pickup for 0.5. He got 2:36, I had 2:37.9 - last 200 was around 36, which I was very happy about.

Benjamin did 12 total with strides. Otherwise, easy runs. William was developing a cold, ran only 4 miles. Easy pace, usual distances otherwise.
Leg 1:
Distance2.000Time16:47.20Pace8:23.60ZoneEasy Miles
With Mary, Stephen, William, Jacob, and Matthew.
Leg 2:
Distance1.000Time8:33.50Pace8:33.50ZoneEasy Miles
With Bella, Stephen, William, Jacob, and Matthew.
Leg 3:
Distance1.000Time7:20.40Pace7:20.40ZoneEasy Miles
With Stephen, William, Jacob, and Matthew.
Leg 4:
Distance8.000Time1:01:57.70Pace7:44.71
With Joseph.
Split 1:Distance4.480Time35:28.80Pace7:55.18ZoneEasy Miles
Cumilative:Distance4.480Time35:28.80Pace7:55.18
Split 2:Distance0.500Time2:37.90Pace5:15.80ZoneVO2 Max Miles
Cumilative:Distance4.980Time38:06.70Pace7:39.18
Split 3:Distance3.020Time23:51.00Pace7:53.84ZoneEasy Miles
Cumilative:Distance8.000Time1:01:57.70Pace7:44.71
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

Fast Running Friend Workout - 2022-03-29 17:10:42
Workout Totals: Distance12.000Time1:34:21.00Pace7:51.75
12 total. Did a pickup with Matthew in 80 for 0.25. Otherwise easy pace, usual distances for the kids except for William and Jacob due to colds. Jacob did 4, William 3.
Leg 1:
Distance2.000Time17:07.90Pace8:33.95ZoneEasy Miles
With Mary, Matthew, Jacob, and Stephen.
Leg 2:
Distance1.000Time8:33.20Pace8:33.20ZoneEasy Miles
With Bella, Matthew, Jacob, and Stephen.
Leg 3:
Distance1.000Time7:02.10Pace7:02.10
With Matthew and Jacob, part with Stephen.
Split 1:Distance0.750Time5:42.00Pace7:36.00ZoneEasy Miles
Cumilative:Distance0.750Time5:42.00Pace7:36.00
Split 2:Distance0.250Time1:20.10Pace5:20.40ZoneVO2 Max Miles
Cumilative:Distance1.000Time7:02.10Pace7:02.10
 
Leg 4:
Distance8.000Time1:01:37.80Pace7:42.23ZoneEasy Miles
With Joseph.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.160.0012.01

Fast Running Friend Workout - 2022-03-30 08:33:41
Workout Totals: Distance12.000Time1:34:15.00Pace7:51.25
12 total for me. Usual distances for the kids except for William (0.5) and Jacob (6) due to a cold. Stephen, Matthew, and I did an uphill pickup.

Benjamin did 8x1 mile starting out in 5:11 and working his way up to 4:47.
Leg 1:
Distance8.000Time1:01:37.70Pace7:42.21ZoneEasy Miles
With Joseph, part with Jacob.
Leg 2:
Distance1.000Time8:37.70Pace8:37.70ZoneEasy Miles
With Stephen, Mary, Bella, and Matthew.
Leg 3:
Distance1.000Time8:27.00Pace8:27.00ZoneEasy Miles
With Stephen, Mary, and Matthew.
Leg 4:
Distance2.000Time15:32.60Pace7:46.30
With Stephen and Matthew.
Split 1:Distance1.845Time14:31.50Pace7:52.36ZoneEasy Miles
Cumilative:Distance1.845Time14:31.50Pace7:52.36
Split 2:Distance0.155Time1:01.10Pace6:34.19ZoneThreshold Miles
Cumilative:Distance2.000Time15:32.60Pace7:46.30
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2022-03-31 17:04:41
Workout Totals: Distance12.000Time1:33:07.20Pace7:45.60
12 total. Paced Matthew in the rabbit chase. We did 3 miles down the canyon. Stephen ran the first 0.5 with us, was acting miserable due to his foot hurting, I told him to just jog home. Matthew's splits were 6:22, 6:24, 6:23.

Jacob recovered from the cold and was pacing Joseph, gap 2:00. They caught us with about 600 to go, and fished in 16:49 (5:32, 5:46, 5:31). Joseph was able to run through the side ache, which I was very happy about.

Benjamin did 12 with a mile pickup in 4:51. William jogged a mile. Otherwise, usual runs, easy pace.
Leg 1:
Distance1.000Time8:32.70Pace8:32.70ZoneEasy Miles
Leg 2:
Distance0.980Time7:47.00Pace7:56.53ZoneEasy Miles
Leg 3:
Distance3.000Time19:09.90Pace6:23.30ZoneThreshold Miles
With Matthew, part with Stephen.
Leg 4:
Distance5.020Time40:40.10Pace8:06.08ZoneEasy Miles
Part with Joseph and Jacob, part alone.
Leg 5:
Distance2.000Time16:57.50Pace8:28.75ZoneEasy Miles
With Mary.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
312.120.009.3215.32336.76
Lopsie Sports Sandals Miles: 336.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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