Breaking the Wall

March 2023

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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: 189.44 Year: 2684.68
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: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
297.4514.0020.000.16331.61
Blue Crocs Miles: 331.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Mar 01, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-03-01 08:21:19
Workout Totals: Distance12.000Time1:42:12.80Pace8:31.07
12 total. Snow. Slow pace. Bella was able to run 1 mile, though not very fast and with a break. I think otherwise usual distances. Leigha moved to 0.5 miles a day.
Leg 1:
Distance8.000Time1:07:46.10Pace8:28.26ZoneEasy Miles
With Jacob and Bonnie.
Leg 2:
Distance2.000Time15:56.70Pace7:58.35ZoneEasy Miles
Alone.
Leg 3:
Distance0.500Time5:37.60Pace11:15.20ZoneEasy Miles
With Mary, Leigha, and Bella.
Leg 4:
Distance0.500Time5:22.60Pace10:45.20ZoneEasy Miles
With Mary and Bella.
Leg 5:
Distance1.000Time7:29.80Pace7:29.80ZoneEasy Miles
With Mary and Joseph.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Mar 02, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.002.000.0012.50

Fast Running Friend Workout - 2023-03-02 14:24:25
Workout Totals: Distance12.500Time1:41:57.50Pace8:09.40
12.5 total. Paced Bonnie through 2 miles down the canyon in 12:25. Jacob ran 10:57. His target was to run the first mile in 5:00 and then do his best. He could only open in 5:07, then struggled and ran 5:47. Out of fuel today, I think. Plus it was somewhat windy.
Leg 1:
Distance9.000Time1:09:26.50Pace7:42.94
With Jacob and Bonnie.
Split 1:Distance4.480Time37:01.10Pace8:15.78ZoneEasy Miles
Cumilative:Distance4.480Time37:01.10Pace8:15.78
Split 2:Distance2.000Time12:25.90Pace6:12.95ZoneThreshold Miles
Cumilative:Distance6.480Time49:27.00Pace7:37.87
Split 3:Distance2.520Time19:59.50Pace7:55.99ZoneEasy Miles
Cumilative:Distance9.000Time1:09:26.50Pace7:42.94
 
Leg 2:
Distance2.000Time17:02.40Pace8:31.20ZoneEasy Miles
With Matthew, Joseph, Stephen, and William.
Leg 3:
Distance1.000Time9:55.40Pace9:55.40ZoneEasy Miles
With Bella.
Leg 4:
Distance0.500Time5:33.20Pace11:06.40ZoneEasy Miles
With Leigha.

Blue Crocs Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Mar 03, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-03-03 09:18:42
Workout Totals: Distance12.000Time1:31:28.90Pace7:37.41
12 total. Easy pace, though Jacob and I ran somewhat brisk at the end. Bella was still struggling today, just ran with Leigha.
Leg 1:
Distance10.000Time1:14:02.50Pace7:24.25ZoneEasy Miles
With Jacob.
Leg 2:
Distance2.000Time17:26.40Pace8:43.20ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Mar 04, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

Fast Running Friend Workout - 2023-03-04 09:31:09
Workout Totals: Distance16.000Time2:04:38.10Pace7:47.38
16 total. Did 2x2 down the canyon. On the first one I paced Bonnie and Matthew until the last 0.5 when they started falling behind and I decided to go ahead and catch 12:00, which I was able to do. Bonnie got 12:06, Matthew got 12:12.

Jacob ran 10:30 splitting 5:00, 5:30. Joseph ran 11:22.

On the second interval Jacob paced me to 11:42.

Benjamin did 6x1 mile averaging around 5:02 in Austin.

Bella was able to run 1 mile in 9:49. Mary did her usual 2 miles. Leigha ran 0.5.

William and Stephen ran 4 miles. Bonnie did 10. Joseph 8.
Leg 1:
Distance1.940Time15:30.10Pace7:59.43ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:12.20Pace6:06.10
First interval with Bonnie and Matthew.
Split 1:Distance2.000Time12:00.70Pace6:00.35ZoneThreshold Miles
Cumilative:Distance2.000Time12:00.70Pace6:00.35
Split 2:Distance0.000Time0:05.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance2.000Time12:06.10Pace6:03.05
Split 3:Distance0.000Time0:06.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance2.000Time12:12.20Pace6:06.10
 
Leg 3:
Distance2.000Time18:42.30Pace9:21.15ZoneEasy Miles
Recovery with Jacob.
Leg 4:
Distance2.000Time11:42.70Pace5:51.35ZoneThreshold Miles
Second interval, paced by Jacob.
Leg 5:
Distance6.060Time48:18.30Pace7:58.27ZoneEasy Miles
Distance/cool-down, part with Jacob.
Leg 6:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 7:
Distance2.000Time18:12.50Pace9:06.25ZoneEasy Miles
With Mary, first mile with Bella.

Blue Crocs Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Mar 05, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Fast Sunday. Went to our ward, then the Russian-speaking branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Mar 06, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2023-03-06 09:40:32
Workout Totals: Distance12.500Time1:42:07.50Pace8:10.20
12.5 total. Easy pace, usual distances.
Leg 1:
Distance10.000Time1:19:55.90Pace7:59.59ZoneEasy Miles
With Jacob.
Leg 2:
Distance2.000Time16:34.50Pace8:17.25ZoneEasy Miles
With Mary.
Leg 3:
Distance0.500Time5:37.10Pace11:14.20ZoneEasy Miles
With Bella and Leigha.

Blue Crocs Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Mar 07, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.002.000.1612.01

Fast Running Friend Workout - 2023-03-07 09:58:52
Workout Totals: Distance12.000Time1:33:54.00Pace7:49.50
12 total. Did a 2 mile tempo down the canyon in 11:48. Jacob did it as well with a rabbit chase, I think he ran 10:39 with the splits of 5:15, 5:24. Easy runs for others. Bella was able to run 2 miles somewhat normally today.
Leg 1:
Distance10.000Time1:16:19.10Pace7:37.91
With Jacob.
Split 1:Distance5.050Time40:32.10Pace8:01.60ZoneEasy Miles
Cumilative:Distance5.050Time40:32.10Pace8:01.60
Split 2:Distance2.000Time11:48.40Pace5:54.20ZoneThreshold Miles
Cumilative:Distance7.050Time52:20.50Pace7:25.46
Split 3:Distance2.795Time23:03.90Pace8:15.13ZoneEasy Miles
Cumilative:Distance9.845Time1:15:24.40Pace7:39.56
Split 4:Distance0.155Time0:54.70Pace5:52.90ZoneVO2 Max Miles
Cumilative:Distance10.000Time1:16:19.10Pace7:37.91
 
Leg 2:
Distance2.000Time17:34.90Pace8:47.45ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Mar 08, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2023-03-08 09:20:28
Workout Totals: Distance12.500Time1:42:03.40Pace8:09.87
12.5 total. Easy pace, usual distances. William tried 8 today.
Leg 1:
Distance10.000Time1:18:41.40Pace7:52.14ZoneEasy Miles
With Jacob, part with Joseph and William.
Leg 2:
Distance0.500Time5:18.40Pace10:36.80ZoneEasy Miles
With Leigha.
Leg 3:
Distance2.000Time18:03.60Pace9:01.80ZoneEasy Miles
With Mary, part with Bella.

Blue Crocs Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Mar 09, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.004.000.0014.05

Fast Running Friend Workout - 2023-03-09 10:06:18
Workout Totals: Distance14.050Time1:50:42.20Pace7:52.75
14 total, did 2x2 down the canyon, 12:06 (with Matthew, 5:58, 6:08), and 11:36 (paced by Jacob, 5:51, 5:45). Jacob did the first one in 10:30. Joseph ran 10:58. Stephen ran 4 miles. Do not remember what William did.

We did the longer run/workout on Thursday because of the chess tournament on Saturday.

Mary and Bella did 2, Leigha 0.5.
Leg 1:
Distance2.300Time18:35.80Pace8:05.13ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:06.10Pace6:03.05ZoneThreshold Miles
Pacing Matthew.
Leg 3:
Distance2.000Time17:41.90Pace8:50.95ZoneEasy Miles
Recovery.
Leg 4:
Distance2.000Time11:36.40Pace5:48.20ZoneThreshold Miles
Jacob paced me.
Leg 5:
Distance3.700Time30:12.20Pace8:09.78ZoneEasy Miles
Distance with Jacob.
Leg 6:
Distance2.050Time20:29.80Pace9:59.90ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 14.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Mar 10, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-03-10 19:16:57
Workout Totals: Distance10.000Time1:17:29.10Pace7:44.91
12 total. Easy pace, usual distances.
Leg 1:
Distance10.000Time1:17:29.10Pace7:44.91ZoneEasy Miles
With Jacob, part with Joseph, William, Stephen, and Matthew.
Fast Running Friend Workout - 2023-03-10 19:26:43
Workout Totals: Distance2.000Time16:36.00Pace8:18.00
 
Leg 1:
Distance2.000Time16:36.00Pace8:18.00ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Mar 11, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-03-11 06:17:31
Workout Totals: Distance12.000Time1:31:20.20Pace7:36.68
12 total. Easy pace. Utah Elementary Chess Championship. Results:

Stephen 3/5 (3 wins, 2 losses) 17th place in 6th grade
Matthew 3.5/5 (3 wins, 1 draw, 1 loss) 9th place in 4th grade
Mary 3/5 (3 wins, 1 loss, 1 forfeit due to spacing out and missing the round) 21st place in 2nd grade
Bella 3/5(2 wins, 1 bye point, 2 losses) 7th place in kindergarden
Leigha 1/5 (1 bye point, 4 losses) 15th place in kindergarden

Team score 13.5 points, 1 point short of a trophy.
Leg 1:
Distance8.000Time59:50.70Pace7:28.84ZoneEasy Miles
With Jacob.
Leg 2:
Distance4.000Time31:29.50Pace7:52.38ZoneEasy Miles
With Stephen and Matthew, part with Jacob and Bella.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Mar 12, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Mar 13, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2023-03-13 08:18:26
Workout Totals: Distance12.500Time1:41:06.30Pace8:05.30
12.5 total, easy pace mostly. Leigha ran a record in 0.5 - 4:45.
Leg 1:
Distance8.000Time1:03:15.50Pace7:54.44ZoneEasy Miles
With Bonnie, Joseph, and Jacob.
Leg 2:
Distance2.000Time15:29.30Pace7:44.65ZoneEasy Miles
Part with William, Stephen, and Matthew, part alone.
Leg 3:
Distance2.000Time17:36.40Pace8:48.20ZoneEasy Miles
With Mary, part with Bella.
Leg 4:
Distance0.500Time4:45.10Pace9:30.20ZoneEasy Miles
With Leigha.

Blue Crocs Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Mar 14, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.000.0011.00

Fast Running Friend Workout - 2023-03-14 13:56:14
Workout Totals: Distance11.000Time1:24:45.10Pace7:42.28
11 total. Paced Matthew to a 12:16 2 miles down the canyon into a headwind. Bonnie and William ran 12:25. Stephen did the first 0.5 with us in 3:06. Bella did 1, usual distances for everybody else. Benjamin did 2x2 with a 180 turnaround half way in 10:19 and 10:13. Stopped the workout due to knee pain.
Leg 1:
Distance1.940Time16:27.40Pace8:28.97ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:25.70Pace6:12.85
Pacing Bonnie, William, and Matthew.
Split 1:Distance2.000Time12:16.40Pace6:08.20ZoneThreshold Miles
Cumilative:Distance2.000Time12:16.40Pace6:08.20
Myself and Matthew.
Split 2:Distance0.000Time0:09.30Pace0:00.00ZoneEasy Miles
Cumilative:Distance2.000Time12:25.70Pace6:12.85
Bonnie and William.
 
Leg 3:
Distance3.560Time27:28.40Pace7:43.03ZoneEasy Miles
With Bonnie, part with William and Matthew.
Leg 4:
Distance3.500Time28:23.60Pace8:06.74ZoneEasy Miles
Part with Mary, part alone.

Blue Crocs Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Mar 15, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.550.002.000.0014.55

Fast Running Friend Workout - 2023-03-15 08:54:02
Workout Totals: Distance14.550Time1:59:16.00Pace8:11.82
14+ total. Paced Bonnie in a 2 mile tempo in 12:24. Jacob ran 11:01 or 11:03, do not remember exactly. It was raining fairly hard. Otherwise easy runs and usual distances - except for Leigha who ran a 0.5 PR of 4:35 (holding the hand).
Leg 1:
Distance8.000Time1:03:35.40Pace7:56.92
With Bonnie and Jacob, part with William.
Split 1:Distance4.050Time34:40.60Pace8:33.73ZoneEasy Miles
Cumilative:Distance4.050Time34:40.60Pace8:33.73
Split 2:Distance2.000Time12:24.30Pace6:12.15ZoneThreshold Miles
Cumilative:Distance6.050Time47:04.90Pace7:46.93
Split 3:Distance1.950Time16:30.50Pace8:27.95ZoneEasy Miles
Cumilative:Distance8.000Time1:03:35.40Pace7:56.92
 
Leg 2:
Distance4.000Time32:08.00Pace8:02.00ZoneEasy Miles
With Stephen and Matthew.
Leg 3:
Distance0.500Time4:35.20Pace9:10.40ZoneEasy Miles
With Leigha.
Leg 4:
Distance2.050Time18:57.40Pace9:14.83ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 14.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Mar 16, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2023-03-16 10:38:16
Workout Totals: Distance12.500Time1:42:13.40Pace8:10.67
12.5 total, easy runs, usual distances.
Leg 1:
Distance10.000Time1:19:19.60Pace7:55.96ZoneEasy Miles
With Jacob and Bonnie.
Leg 2:
Distance0.500Time5:03.90Pace10:07.80ZoneEasy Miles
With Leigha.
Leg 3:
Distance2.000Time17:49.90Pace8:54.95ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Mar 17, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2023-03-17 09:28:50
Workout Totals: Distance12.500Time1:37:31.70Pace7:48.14
12.5 total. Easy runs, usual distances.
Leg 1:
Distance10.000Time1:13:46.30Pace7:22.63ZoneEasy Miles
With Jacob, part with William and Joseph.
Leg 2:
Distance0.500Time4:41.00Pace9:22.00ZoneEasy Miles
With Leigha.
Leg 3:
Distance2.000Time19:04.40Pace9:32.20ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Mar 18, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

Fast Running Friend Workout - 2023-03-18 09:32:44
Workout Totals: Distance16.000Time2:06:21.10Pace7:53.82
16 total. Did 2x2 down the canyon 11:58, 11:27. On the first one ran with Chad, Bonnie, William, and Matthew. Chad and William got 11:53/11:54, I stayed with Matthew, Bonnie ran 12:01. Joseph did a mile in 5:03, Jacob did 1.25 in 6:21 and then after 0.25 recovery a mile in 5:10.

Then we jogged back and Joseph and Jacob paced me for the first 1.5. Then Jacob sped up, Joseph fell behind, but then caught and passed me. Jacob ended up with 11:08, last 0.5 in 2:31, Joseph got 11:23, I got 11:27. William ran the first mile with us in 5:42, Bonnie started with us, but then fell back and finished in 5:49.

Benjamin paced Noah in a 3000 time trial, except Noah fell behind after the first mile, and Benjamin continued running the target pace and finished in 9:20. Noah got 9:38. Then Benjamin added a 1000 in 3:00.

Bella was able to run only 1 mile today. Mary did 2, Leigha got a PR of 4:32 with Jacob pacing her.
Leg 1:
Distance2.050Time16:40.40Pace8:08.00ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:58.30Pace5:59.15ZoneThreshold Miles
First interval.
Leg 3:
Distance2.800Time23:34.70Pace8:25.25ZoneEasy Miles
Recovery.
Leg 4:
Distance2.000Time11:27.90Pace5:43.95ZoneThreshold Miles
Second interval.
Leg 5:
Distance5.150Time44:21.10Pace8:36.72ZoneEasy Miles
Distance.
Leg 6:
Distance2.000Time18:18.70Pace9:09.35ZoneEasy Miles
With Mary, part with Bella.

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

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Mar 20, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-03-20 08:28:10
Workout Totals: Distance12.000Time1:37:25.10Pace8:07.09
12 total. Easy pace, mostly usual distances.
Leg 1:
Distance8.000Time1:03:54.10Pace7:59.26ZoneEasy Miles
With Bonnie and Jacob.
Leg 2:
Distance2.000Time16:02.90Pace8:01.45ZoneEasy Miles
Part with Matthew, Stephen, and William, part alone.
Leg 3:
Distance2.000Time17:28.10Pace8:44.05ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Mar 21, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-03-21 15:45:42
Workout Totals: Distance12.000Time1:35:59.00Pace7:59.92
12 total. Easy pace, usual distances - except for Bella who ran only 1 mile. Leigha ran a PR of 0.5 in 4:15.
Leg 1:
Distance2.000Time17:43.30Pace8:51.65ZoneEasy Miles
With Bonnie and Mary.
Leg 2:
Distance0.500Time4:15.50Pace8:31.00ZoneEasy Miles
With Bonnie and Leigha.
Leg 3:
Distance1.000Time9:25.60Pace9:25.60ZoneEasy Miles
With Bonnie and Bella.
Leg 4:
Distance4.000Time31:04.40Pace7:46.10ZoneEasy Miles
With Bonnie, Matthew and Stephen.
Leg 5:
Distance4.500Time33:30.20Pace7:26.71ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Mar 22, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-03-22 08:20:00
Workout Totals: Distance12.000Time1:35:29.10Pace7:57.43
12 total, easy runs, mostly usual distances.
Leg 1:
Distance8.000Time1:03:55.80Pace7:59.48ZoneEasy Miles
With Jacob and William.
Leg 2:
Distance4.000Time31:33.30Pace7:53.32ZoneEasy Miles
With Stephen and Matthew.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Mar 23, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-03-23 08:31:23
Workout Totals: Distance12.000Time1:35:46.70Pace7:58.89
12 total, easy pace, usual distances.
Leg 1:
Distance8.000Time1:03:48.00Pace7:58.50ZoneEasy Miles
With Jacob.
Leg 2:
Distance4.000Time31:58.70Pace7:59.68ZoneEasy Miles
With Matthew, part with Stephen, Mary and Bella.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Mar 24, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-03-24 17:15:49
Workout Totals: Distance12.000Time1:35:01.10Pace7:55.09
12 total. Jacob did 12 also. Joseph did 8, William 6. Stephen and Matthew 2. Do not remember what Mary and Bella did today.
Leg 1:
Distance12.000Time1:35:01.10Pace7:55.09ZoneEasy Miles
With Jacob, part with Joseph and William.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Mar 25, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

Fast Running Friend Workout - 2023-03-25 15:17:28
Workout Totals: Distance12.000Time1:41:36.10Pace8:28.01
14 total. Did a brisk 12 mile run at 7:00 pace going into the canyon and back. Had some snow on the road. The hamstring was hurting, I could not do a tempo in the 6:00 range, so to make the best of the situation I ran slower and longer. The Joseph, Jacob and William had colds, ran only 8 miles today. Benjamin raced a 5 K on a hilly course in Austin and won it with 16:55.
Leg 1:
Distance2.000Time17:29.20Pace8:44.60ZoneEasy Miles
WIth Mary, Bonnie, and William, part with Bella if I remember right.
Leg 2:
Distance10.000Time1:24:06.90Pace8:24.69ZoneMarathon Pace Miles
Part with Joseph, Jacob, and William, part alone.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Mar 26, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church. Just our local ward today. The Russian-speaking branch had stake conference.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Mar 27, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-03-27 08:23:36
Workout Totals: Distance12.000Time1:44:42.80Pace8:43.57
12 total, easy pace. Snow, we could not even average in 8:30 early in the morning.
Leg 1:
Distance8.000Time1:09:30.50Pace8:41.31ZoneEasy Miles
With Jacob and Bonnie.
Leg 2:
Distance2.000Time16:19.50Pace8:09.75ZoneEasy Miles
Part with Matthew, William, and Stephen, part alone.
Leg 3:
Distance2.000Time18:52.80Pace9:26.40ZoneEasy Miles
With Bella.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Mar 28, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-03-28 16:27:06
Workout Totals: Distance12.000Time1:36:35.80Pace8:02.98
12 total, easy pace, somewhat usual distances, I think Jacob ran a bit less due to a cold.
Leg 1:
Distance2.000Time16:40.70Pace8:20.35ZoneEasy Miles
With Preston and Bonnie.
Leg 2:
Distance8.000Time1:02:49.90Pace7:51.24ZoneEasy Miles
With Bonnie and Joseph.
Leg 3:
Distance2.000Time17:05.20Pace8:32.60ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Mar 29, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2023-03-29 17:27:42
Workout Totals: Distance12.500Time1:41:21.60Pace8:06.53
12 total. Easy pace, more or less usual distances for the kids if I remember right.
Leg 1:
Distance8.000Time1:01:09.50Pace7:38.69ZoneEasy Miles
With Bonnie, part with Joseph.
Leg 2:
Distance2.000Time14:59.60Pace7:29.80ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time19:26.80Pace9:43.40ZoneEasy Miles
With Mary and Bella.
Leg 4:
Distance0.500Time5:45.70Pace11:31.40ZoneEasy Miles
With Leigha.

Blue Crocs Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Mar 30, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

Fast Running Friend Workout - 2023-03-30 15:04:21
Workout Totals: Distance10.000Time1:14:17.10Pace7:25.71
10 total. Tapering for the half a bit. Did 4 quicker miles at sub-7:00 pace on our out and back course. Reduced mileage for some of the kids - tapering. Mary ran 15:34 for 2 miles which I am going to call a record as I do not recall her running faster than that.
Leg 1:
Distance4.000Time30:45.90Pace7:41.48ZoneEasy Miles
I think this was with Bonnie and Matthew.
Leg 2:
Distance4.000Time27:56.90Pace6:59.23ZoneMarathon Pace Miles
Alone.
Leg 3:
Distance2.000Time15:34.30Pace7:47.15ZoneEasy Miles
With Mary.

Blue Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Mar 31, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Fast Running Friend Workout - 2023-03-31 09:36:24
Workout Totals: Distance6.500Time51:50.80Pace7:58.58
6.5 total. Tapering for the half. Went to see Riley at Fyzical. He did the needle therapy for my hamstring and some mobility adjustments for the SI joint.
Leg 1:
Distance4.000Time31:21.70Pace7:50.43ZoneEasy Miles
With the boys, if I remember right.
Leg 2:
Distance2.000Time15:33.60Pace7:46.80ZoneEasy Miles
With Mary.
Leg 3:
Distance0.500Time4:55.50Pace9:51.00ZoneEasy Miles
With Leigha.

Blue Crocs Miles: 6.50
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
297.4514.0020.000.16331.61
Blue Crocs Miles: 331.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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