Breaking the Wall

March 2024

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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: 0.00 Year: 3010.45
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
289.910.0011.004.16305.07
White Slip Resistant Crocs Miles: 305.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Fri, Mar 01, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-03-01 08:14:27
Workout Totals: Distance12.000Time1:33:45.20Pace7:48.77
12 total. Easy pace.
Leg 1:
Distance10.000Time1:15:17.10Pace7:31.71ZoneEasy Miles
Part with Jacob, part alone.
Leg 2:
Distance1.000Time10:27.60Pace10:27.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:00.50Pace8:00.50ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Mar 02, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.003.0013.00

Fast Running Friend Workout - 2024-03-02 10:04:15
Workout Totals: Distance13.000Time1:45:22.50Pace8:06.35
Very windy today. Tried to think of a good workout under the conditions. Did 12x0.25 with 0.25 recovery alternating directions up and down in the canyon.

Matthew did the first 8 with me. Jacob did 12 at his pace. The pace varied depending on the wind and the direction between 81 and 91 for us, and 67 and 80 for Jacob. William and Joseph did a couple, but then decided not to do more.
Leg 1:
Distance1.480Time12:17.40Pace8:18.24ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.750Time47:15.80Pace8:13.18
Workout.
Split 1:Distance0.250Time1:28.00Pace5:52.00ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:28.00Pace5:52.00
Split 2:Distance0.250Time2:40.10Pace10:40.40ZoneEasy Miles
Cumilative:Distance0.500Time4:08.10Pace8:16.20
Split 3:Distance0.250Time1:26.10Pace5:44.40ZoneVO2 Max Miles
Cumilative:Distance0.750Time5:34.20Pace7:25.60
Split 4:Distance0.250Time2:35.60Pace10:22.40ZoneEasy Miles
Cumilative:Distance1.000Time8:09.80Pace8:09.80
Split 5:Distance0.250Time1:30.00Pace6:00.00ZoneVO2 Max Miles
Cumilative:Distance1.250Time9:39.80Pace7:43.84
Split 6:Distance0.250Time2:50.60Pace11:22.40ZoneEasy Miles
Cumilative:Distance1.500Time12:30.40Pace8:20.27
Split 7:Distance0.250Time1:28.70Pace5:54.80ZoneVO2 Max Miles
Cumilative:Distance1.750Time13:59.10Pace7:59.49
Split 8:Distance0.250Time2:49.20Pace11:16.80ZoneEasy Miles
Cumilative:Distance2.000Time16:48.30Pace8:24.15
Split 9:Distance0.250Time1:31.30Pace6:05.20ZoneVO2 Max Miles
Cumilative:Distance2.250Time18:19.60Pace8:08.71
Split 10:Distance0.250Time2:38.80Pace10:35.20ZoneEasy Miles
Cumilative:Distance2.500Time20:58.40Pace8:23.36
Split 11:Distance0.250Time1:21.20Pace5:24.80ZoneVO2 Max Miles
Cumilative:Distance2.750Time22:19.60Pace8:07.13
Split 12:Distance0.250Time2:46.80Pace11:07.20ZoneEasy Miles
Cumilative:Distance3.000Time25:06.40Pace8:22.13
Split 13:Distance0.250Time1:27.40Pace5:49.60ZoneVO2 Max Miles
Cumilative:Distance3.250Time26:33.80Pace8:10.40
Split 14:Distance0.250Time2:52.50Pace11:30.00ZoneEasy Miles
Cumilative:Distance3.500Time29:26.30Pace8:24.66
Split 15:Distance0.250Time1:27.80Pace5:51.20ZoneVO2 Max Miles
Cumilative:Distance3.750Time30:54.10Pace8:14.43
Split 16:Distance0.250Time2:55.80Pace11:43.20ZoneEasy Miles
Cumilative:Distance4.000Time33:49.90Pace8:27.47
Split 17:Distance0.250Time1:27.30Pace5:49.20ZoneVO2 Max Miles
Cumilative:Distance4.250Time35:17.20Pace8:18.16
Split 18:Distance0.250Time2:24.60Pace9:38.40ZoneEasy Miles
Cumilative:Distance4.500Time37:41.80Pace8:22.62
Split 19:Distance0.250Time1:28.30Pace5:53.20ZoneVO2 Max Miles
Cumilative:Distance4.750Time39:10.10Pace8:14.76
Split 20:Distance0.250Time2:24.60Pace9:38.40ZoneEasy Miles
Cumilative:Distance5.000Time41:34.70Pace8:18.94
Split 21:Distance0.250Time1:28.80Pace5:55.20ZoneVO2 Max Miles
Cumilative:Distance5.250Time43:03.50Pace8:12.10
Split 22:Distance0.250Time2:45.40Pace11:01.60ZoneEasy Miles
Cumilative:Distance5.500Time45:48.90Pace8:19.80
Split 23:Distance0.250Time1:26.90Pace5:47.60ZoneVO2 Max Miles
Cumilative:Distance5.750Time47:15.80Pace8:13.18
 
Leg 3:
Distance1.770Time14:47.50Pace8:21.41ZoneEasy Miles
Cool-down.
Leg 4:
Distance4.000Time31:01.80Pace7:45.45ZoneEasy Miles
More distance.

White Slip Resistant Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Mar 03, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Mar 04, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-03-04 09:21:43
Workout Totals: Distance12.000Time1:41:01.30Pace8:25.11
12 total. Easy pace. Got some snow.
Leg 1:
Distance6.000Time50:38.60Pace8:26.43ZoneEasy Miles
With Joseph.
Leg 2:
Distance4.000Time31:44.40Pace7:56.10ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time10:26.50Pace10:26.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time8:11.80Pace8:11.80ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Mar 05, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-03-05 09:00:28
Workout Totals: Distance12.000Time1:40:54.30Pace8:24.52
12 total. Easy pace. Snow.
Leg 1:
Distance5.000Time43:22.70Pace8:40.54ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance5.000Time39:59.20Pace7:59.84ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time17:32.40Pace8:46.20ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Mar 06, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-03-06 17:26:41
Workout Totals: Distance12.000Time1:37:20.80Pace8:06.73
12 total. Easy pace.
Leg 1:
Distance2.000Time15:47.10Pace7:53.55ZoneEasy Miles
With William.
Leg 2:
Distance1.000Time9:49.60Pace9:49.60ZoneEasy Miles
With Mary, Bella, Leigha, and maybe others.
Leg 3:
Distance1.000Time8:42.20Pace8:42.20ZoneEasy Miles
With Mary and Bella, and maybe others.
Leg 4:
Distance8.000Time1:03:01.90Pace7:52.74ZoneEasy Miles
I think this was part with Jacob and part alone.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Mar 07, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2024-03-07 17:49:04
Workout Totals: Distance12.000Time1:36:01.80Pace8:00.15
12 total. Easy pace, mostly.
Leg 1:
Distance1.000Time10:31.60Pace10:31.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance1.000Time8:58.70Pace8:58.70ZoneEasy Miles
With Mary and Bella.
Leg 3:
Distance5.000Time39:21.70Pace7:52.34ZoneEasy Miles
With Stephen and Matthew, I think.
Leg 4:
Distance5.000Time37:09.80Pace7:25.96
Alone.
Split 1:Distance4.845Time36:13.00Pace7:28.50ZoneEasy Miles
Cumilative:Distance4.845Time36:13.00Pace7:28.50
Split 2:Distance0.155Time0:56.80Pace6:06.45ZoneVO2 Max Miles
Cumilative:Distance5.000Time37:09.80Pace7:25.96
 

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Mar 08, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-03-08 15:48:27
Workout Totals: Distance12.000Time1:37:41.40Pace8:08.45
12 total. Easy pace.
Leg 1:
Distance5.000Time39:30.20Pace7:54.04ZoneEasy Miles
Do not remember who this was with.
Leg 2:
Distance5.000Time40:32.40Pace8:06.48ZoneEasy Miles
With Stephen, William, and Matthew.
Leg 3:
Distance1.000Time9:10.40Pace9:10.40ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4:
Distance1.000Time8:28.40Pace8:28.40ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Mar 09, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.003.000.0016.00

Fast Running Friend Workout - 2024-03-09 07:03:33
Workout Totals: Distance16.000Time2:06:56.50Pace7:56.03
16 total. Did a 3 mile tempo with Matthew in 18:41. William ran ahead at the end and got 18:35. Jacob did 16:10.
Leg 1:
Distance1.000Time7:56.30Pace7:56.30ZoneEasy Miles
With Jacob.
Leg 2:
Distance0.980Time8:32.70Pace8:43.16ZoneEasy Miles
Warm-up with the kids.
Leg 3:
Distance3.000Time18:41.80Pace6:13.93ZoneThreshold Miles
Tempo run with Matthew.
Leg 4:
Distance4.020Time33:42.20Pace8:23.03ZoneEasy Miles
With Jacob.
Leg 5:
Distance5.000Time39:43.90Pace7:56.78ZoneEasy Miles
Alone.
Leg 6:
Distance1.000Time9:47.10Pace9:47.10ZoneEasy Miles
With Leigha.
Leg 7:
Distance1.000Time8:32.50Pace8:32.50ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Mar 10, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Mar 11, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-03-11 17:06:53
Workout Totals: Distance10.000Time1:22:39.50Pace8:15.95
10 total due to a busy day and the lack of sleep. Easy pace.
Leg 1:
Distance8.000Time1:02:53.40Pace7:51.68ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time10:22.50Pace10:22.50ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3:
Distance1.000Time9:23.60Pace9:23.60ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Mar 12, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-03-12 18:32:25
Workout Totals: Distance10.000Time1:22:29.90Pace8:14.99
10 total. Easy pace. Busy day, only 10.
Leg 1:
Distance8.000Time1:02:58.80Pace7:52.35ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time9:55.70Pace9:55.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time9:35.40Pace9:35.40ZoneEasy Miles
With Mary and Bella, I think.

White Slip Resistant Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Mar 13, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-03-13 15:58:14
Workout Totals: Distance12.000Time1:37:19.20Pace8:06.60
12 total. Easy pace. Bella repeated her mile record of 7:10 on the little girl course.
Leg 1:
Distance5.000Time40:50.30Pace8:10.06ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2:
Distance5.000Time38:51.90Pace7:46.38ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time10:26.50Pace10:26.50ZoneEasy Miles
With Mary, Bella, Stephen, and Leigha.
Leg 4:
Distance1.000Time7:10.50Pace7:10.50ZoneEasy Miles
With Bella and Stephen.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Mar 14, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Fast Running Friend Workout - 2024-03-14 12:46:18
Workout Totals: Distance10.000Time1:20:05.70Pace8:00.57
Busy day, only 10 total. Did a tempo run with William, 2 miles in 12:08 down the canyon. Had some headwind.
Leg 1:
Distance0.980Time8:28.20Pace8:38.57ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:08.60Pace6:04.30ZoneThreshold Miles
Tempo run.
Leg 3:
Distance5.020Time40:03.60Pace7:58.80ZoneEasy Miles
Cool-down.
Leg 4:
Distance1.000Time10:31.60Pace10:31.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time8:53.70Pace8:53.70ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Mar 15, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-03-15 17:05:00
Workout Totals: Distance12.000Time1:36:52.00Pace8:04.33
12 total. Easy pace.
Leg 1:
Distance1.000Time8:21.70Pace8:21.70ZoneEasy Miles
With Mary and Bella.
Leg 2:
Distance1.000Time9:49.50Pace9:49.50ZoneEasy Miles
With Mary Bella, and Leigha.
Leg 3:
Distance10.000Time1:18:40.80Pace7:52.08ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Mar 16, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-03-16 10:10:03
Workout Totals: Distance12.000Time1:34:26.50Pace7:52.21
12 total. Did a 2 mile tempo with William and Matthew. They dropped me with about half a mile to go. I ran 11:37, Matthew got 11:31 (course PR), William 11:29. Jacob had a breakthrough and ran a course PR of 9:58. I was very happy with that.

Busy day, so a shorter run today. I have had a lot of things happening lately of high importance, so I have cut my mileage a bit to be able to fit everything in.
Leg 1:
Distance0.980Time8:20.60Pace8:30.82ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:37.90Pace5:48.95ZoneEasy Miles
Tempo run.
Leg 3:
Distance3.020Time26:22.80Pace8:44.11ZoneEasy Miles
Cool-down.
Leg 4:
Distance6.000Time48:05.20Pace8:00.87ZoneEasy Miles
More distance.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Mar 17, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Mar 18, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-03-18 17:38:57
Workout Totals: Distance10.000Time1:19:58.20Pace7:59.82
Busy day, 10 total.
Leg 1:
Distance1.000Time9:45.60Pace9:45.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance1.000Time9:05.80Pace9:05.80ZoneEasy Miles
With Mary.
Leg 3:
Distance3.000Time23:20.90Pace7:46.97ZoneEasy Miles
With Matthew if I remember right.
Leg 4:
Distance5.000Time37:45.90Pace7:33.18ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Mar 19, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.000.001.0012.06

Fast Running Friend Workout - 2024-03-19 11:30:38
Workout Totals: Distance12.060Time1:38:42.30Pace8:11.07
12 total. Stephen, William, and Matthew did a mile time trial on the track today. Jacob paced Matthew, I sort of paced Stephen, more like I just ran with him. Matthew ran 5:35.8 pacing it evenly with each lap in 83, a 13 second PR. I was very happy about that. Stephen also ran a PR breaking 6:00 for the first time. We opened in 83 with Matthew and Jacob, that was hard but I felt I could keep it for at least another lap, but then Stephen slowed down to 89,91,89, which made it easier for me. I was happy about Stephen's run as well. I was also happy that I was still able to keep up and it felt somewhat easy.

William argued that he wanted to try to break 5:20, I told him to just run with Matthew and kick, but he was not happy about it. In the end he could not even keep up with Matthew and finished just barely ahead of myself and Stephen in 5:53.
Leg 1:
Distance1.000Time7:51.20Pace7:51.20ZoneEasy Miles
Alone.
Leg 2:
Distance1.560Time13:16.60Pace8:30.64ZoneEasy Miles
Warm-up with the kids.
Leg 3:
Distance1.000Time5:54.20Pace5:54.20ZoneVO2 Max Miles
The mile.
Leg 4:
Distance6.500Time53:49.90Pace8:16.91ZoneEasy Miles
Distance, part with the kids, part alone if I remember right.
Leg 5:
Distance1.000Time9:52.50Pace9:52.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 6:
Distance1.000Time7:57.90Pace7:57.90ZoneEasy Miles
With Bella.

White Slip Resistant Crocs Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Mar 20, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-03-20 10:12:04
Workout Totals: Distance12.000Time1:36:45.50Pace8:03.79
12 total. Mary did 3 miles.
Leg 1:
Distance3.000Time26:00.40Pace8:40.13ZoneEasy Miles
With Mary.
Leg 2:
Distance7.000Time53:56.00Pace7:42.29ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:34.80Pace9:34.80ZoneEasy Miles
With Bella, Stephen, and Leigha.
Leg 4:
Distance1.000Time7:14.30Pace7:14.30ZoneEasy Miles
With Bella and Stephen.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Mar 21, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-03-21 16:57:28
Workout Totals: Distance10.000Time1:20:11.90Pace8:01.19
Busy day, only 10 total.
Leg 1:
Distance8.000Time1:03:01.00Pace7:52.62ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time9:50.40Pace9:50.40ZoneEasy Miles
With Stephen, Bella, and Leigha.
Leg 3:
Distance1.000Time7:20.50Pace7:20.50ZoneEasy Miles
With Stephen and Bella.

White Slip Resistant Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Mar 22, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-03-22 09:20:30
Workout Totals: Distance10.000Time1:23:51.20Pace8:23.12
Another busy day, only 10 total.
Leg 1:
Distance1.000Time7:28.50Pace7:28.50ZoneEasy Miles
Alone.
Leg 2:
Distance5.000Time44:45.60Pace8:57.12ZoneEasy Miles
With Mary.
Leg 3:
Distance4.000Time31:37.10Pace7:54.27ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Mar 23, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.003.000.0016.00

Fast Running Friend Workout - 2024-03-23 07:23:40
Workout Totals: Distance16.000Time2:08:44.10Pace8:02.76
16 total. Did a 3 mile tempo run with Matthew and William. My hernia acted up today plus there was a headwind. So I struggled from the start but toughed it out and finished in 18:30. William did 18:20, Matthew 18:24. They dropped me with about 0.75 to go. Jacob struggled as well and ran barely under 17:00.

Benjamin raced a 10K in 35:25 in Texas and had the usual thing happen - good pace for the first 2.5 then his back tightened and his legs cramped up, and he was running around 6:00 pace to the finish.
Leg 1:
Distance1.000Time7:45.80Pace7:45.80ZoneEasy Miles
Alone.
Leg 2:
Distance0.980Time8:13.80Pace8:23.88ZoneEasy Miles
Warm-up with the kids.
Leg 3:
Distance3.000Time18:30.60Pace6:10.20ZoneThreshold Miles
Tempo run.
Leg 4:
Distance5.020Time42:48.70Pace8:31.69ZoneEasy Miles
Part with the kids, part alone.
Leg 5:
Distance4.000Time32:02.90Pace8:00.73ZoneEasy Miles
Alone.
Leg 6:
Distance1.000Time10:04.90Pace10:04.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 7:
Distance1.000Time9:17.40Pace9:17.40ZoneEasy Miles
With Mary.

White Slip Resistant Crocs Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Mar 24, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Mar 25, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-03-25 09:31:58
Workout Totals: Distance12.000Time1:35:45.60Pace7:58.80
12 total. Easy pace. Do not remember much of what happened.
Leg 1:
Distance1.000Time7:47.80Pace7:47.80ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time9:55.90Pace9:55.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:21.50Pace8:21.50ZoneEasy Miles
With Mary and Bella - I think I had both.
Leg 4:
Distance7.000Time54:57.60Pace7:51.09ZoneEasy Miles
Alone.
Leg 5:
Distance2.000Time14:42.80Pace7:21.40ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Mar 26, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-03-26 14:04:24
Workout Totals: Distance12.000Time1:35:13.80Pace7:56.15
12 total. Easy pace.
Leg 1:
Distance2.000Time15:24.30Pace7:42.15ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time9:39.00Pace9:39.00ZoneEasy Miles
With Mary, Bella, Leigha, Stephen and Matthew - I think.
Leg 3:
Distance1.000Time8:19.50Pace8:19.50ZoneEasy Miles
With Mary, Bella, Stephen, and Matthew.
Leg 4:
Distance3.000Time23:27.00Pace7:49.00ZoneEasy Miles
With Matthew. Do not remember if we had Stephen.
Leg 5:
Distance5.000Time38:24.00Pace7:40.80ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Mar 27, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-03-27 09:46:09
Workout Totals: Distance12.000Time1:39:25.20Pace8:17.10
12 total. Easy pace.
Leg 1:
Distance1.000Time9:39.90Pace9:39.90ZoneEasy Miles
I think this was with Mary, Bella, and Leigha.
Leg 2:
Distance4.000Time31:14.80Pace7:48.70ZoneEasy Miles
Probably alone.
Leg 3:
Distance2.000Time16:30.10Pace8:15.05ZoneEasy Miles
With some kids.
Leg 4:
Distance5.000Time42:00.40Pace8:24.08ZoneEasy Miles
I think this was with the kids as well.
Leg 5:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Mar 28, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-03-28 10:33:57
Workout Totals: Distance12.000Time1:36:00.10Pace8:00.01
12 total. Easy pace.
Leg 1:
Distance1.000Time9:29.40Pace9:29.40ZoneEasy Miles
With Matthew, Stephen, Mary, Bella, and Leigha.
Leg 2:
Distance1.000Time8:33.30Pace8:33.30ZoneEasy Miles
With Matthew, Stephen, Mary and Bella.
Leg 3:
Distance3.000Time23:14.30Pace7:44.77ZoneEasy Miles
With Matthew.
Leg 4:
Distance5.000Time39:20.50Pace7:52.10ZoneEasy Miles
Alone.
Leg 5:
Distance2.000Time15:22.60Pace7:41.30ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Mar 29, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Fast Running Friend Workout - 2024-03-29 09:11:58
Workout Totals: Distance10.000Time1:17:08.90Pace7:42.89
10 total. Busy day, but got in a 3 mile tempo run down the canyon in 17:55.
Leg 1:
Distance0.980Time8:05.60Pace8:15.51ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:55.40Pace5:58.47ZoneThreshold Miles
Tempo run.
Leg 3:
Distance6.020Time51:07.90Pace8:29.62ZoneEasy Miles
Distance/cool-down.

White Slip Resistant Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Mar 30, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-03-30 06:40:29
Workout Totals: Distance10.000Time1:20:43.70Pace8:04.37
10 total. Another busy day.
Leg 1:
Distance8.000Time1:02:00.10Pace7:45.01ZoneEasy Miles
Do not remember who this was with.
Leg 2:
Distance1.000Time10:18.20Pace10:18.20ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3:
Distance1.000Time8:25.40Pace8:25.40ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Mar 31, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
289.910.0011.004.16305.07
White Slip Resistant Crocs Miles: 305.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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