Breaking the Wall

April 2019

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 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
315.852.0039.361.18358.39
Navy Crocs Miles: 149.55Neon Crocs 2 Miles: 208.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Mon, Apr 01, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.001.000.0613.06

Fast Running Friend Workout - 2019-04-01 09:44:15
Workout Totals: Distance13.062Time1:44:03.40Pace7:57.98
Total of 13, usual distances for the kids. Did a mile pickup down the canyon with William in 5:45. Matthew ran a PR in 100 - 18.9.
Leg 1:Distance6.000Time47:57.70Pace7:59.62
With William - part with Jenny.
Split 1:Distance3.050Time25:15.30Pace8:16.82
Cumilative:Distance3.050Time25:15.30Pace8:16.82
Split 2:Distance1.000Time5:45.10Pace5:45.10
Cumilative:Distance4.050Time31:00.40Pace7:39.36
Split 3:Distance1.950Time16:57.30Pace8:41.69
Cumilative:Distance6.000Time47:57.70Pace7:59.62
 
Leg 2:Distance6.000Time47:47.20Pace7:57.87
With Joseph, Jacob, and Bonnie - part with Stephen.
Leg 3:Distance1.000Time7:59.60Pace7:59.60
With Matthew.
Leg 4:Distance0.062Time0:18.90Pace5:04.35
100 with Matthew.

Navy Crocs Miles: 13.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Apr 02, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.490.002.620.0013.11

Fast Running Friend Workout - 2019-04-02 10:00:26
Workout Totals: Distance13.118Time1:39:06.90Pace7:33.34
Total of 13. Did a 3 mile fartlek with Jacob down the canyon in 17:40 with the fast intervals 3x0.625 + 0.75 at 5:36 pace, and recoveries at 8:00 pace for 0.125 between each. Joseph made it only through part of it.

Otherwise, everybody else ran easy except Matthew. He has been on a track obsession, insists on going to the track every day and trying for some kind of a record. Today he tried for 400, but missed it by 1.1 - he was on pace at 300, but then when I told him to kick he started talking back "I am already kicking!" and that cost him the record. It is better to struggle to learn to accept feedback at the age of 6 than to never develop the skill :-)
Leg 1:Distance0.480Time4:07.10Pace8:34.79
Warm-up with Joseph and Jacob.
Leg 2:Distance3.000Time17:40.20Pace5:53.40
3 mile fartlek with Joseph and Jacob - Joseph made it through the first 2 fast intervals, got dropped in the third, and did not go for the forth. Jacob got through all of it.
Split 1:Distance0.625Time3:28.40Pace5:33.44
Cumilative:Distance0.625Time3:28.40Pace5:33.44
Split 2:Distance0.125Time0:55.10Pace7:20.80
Cumilative:Distance0.750Time4:23.50Pace5:51.33
Split 3:Distance0.625Time3:30.30Pace5:36.48
Cumilative:Distance1.375Time7:53.80Pace5:44.58
Split 4:Distance0.125Time1:01.20Pace8:09.60
Cumilative:Distance1.500Time8:55.00Pace5:56.67
Split 5:Distance0.625Time3:29.20Pace5:34.72
Cumilative:Distance2.125Time12:24.20Pace5:50.21
Split 6:Distance0.125Time1:05.00Pace8:40.00
Cumilative:Distance2.250Time13:29.20Pace5:59.64
Split 7:Distance0.750Time4:11.00Pace5:34.67
Cumilative:Distance3.000Time17:40.20Pace5:53.40
 
Leg 3:Distance2.640Time22:08.90Pace8:23.37
Cool-down with Joseph and Jacob.
Leg 4:Distance2.000Time16:32.20Pace8:16.10
With Stephen and Bonnie.
Leg 5:Distance2.000Time16:24.40Pace8:12.20
With William, Stephen, and Bonnie.
Leg 6:Distance2.000Time15:07.30Pace7:33.65
With William and Bonnie.
Leg 7:Distance0.750Time5:38.10Pace7:30.80
With Matthew.
Leg 8:Distance0.248Time1:28.70Pace5:57.66
With Matthew.

Navy Crocs Miles: 13.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Apr 03, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2019-04-03 09:45:35
Workout Totals: Distance13.000Time1:42:02.10Pace7:50.93
Total of 13. Julia did a mile on the track in 6:48.2. We are trying a new method to try to repair her adrenal glands - 3 miles a day, twice a week 4x60m with 3 downhill and 1 uphill, and 1 mile time trial on the track to see how well the method is working. Today was just to establish a baseline. Her HR gradually climbed to 187 on the third lap, but then had a dip to 185 during the last lap. She was able to get it up to 190 over the last 50 meters but it was very hard for her.

Matthew ran another mile PR of 6:54.8 - splits 1:39, 1:43, 1:46, and 1:44.
Leg 1:Distance1.020Time9:10.70Pace8:59.90
Warm-up with Julia.
Leg 2:Distance1.000Time6:48.20Pace6:48.20
1 mile on the track with Julia.
Leg 3:Distance0.980Time9:17.20Pace9:28.57
Cool-down with Julia.
Leg 4:Distance3.000Time22:19.70Pace7:26.57
Alone.
Leg 5:Distance6.000Time47:31.50Pace7:55.25
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Leg 6:Distance1.000Time6:54.80Pace6:54.80
With Joseph, Jacob, William, Stephen and Matthew on the track - Matthew's new record.

Navy Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Apr 04, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.131.002.000.1214.25

Fast Running Friend Workout - 2019-04-04 09:07:05
Workout Totals: Distance14.254Time1:46:25.10Pace7:27.95
Total of a bit over 13, I think. In the morning paced Sarah through 1 mile down the canyon with Jenny in 7:21. In the afternoon, paced Bonnie with Joseph and Jacob through a 2 mile PR down the canyon of 12:00.5. They picked it up in the last 0.5, but did not have much juice - Joseph ran 2:41 (11:43), Jacob 2:47 (11:49). William did the first mile with us in 6:00.

Stephen ran a PR of 6:09.8 down the canyon in spite of a headwind and a side-ache. He is getting tougher.
Leg 1:Distance0.700Time5:08.00Pace7:20.00
With Jenny.
Leg 2:Distance1.000Time7:21.90Pace7:21.90
With Jenny and Sarah.
Leg 3:Distance4.300Time31:24.10Pace7:18.16
Alone.
Leg 4:Distance0.980Time8:22.00Pace8:32.24
Warm-up with the kids.
Leg 5:Distance2.000Time12:00.50Pace6:00.25
With Joseph, Jacob, and Bonnie for the first 1.5, then Joseph and Jacob took off. William ran the first mile with us.
Leg 6:Distance0.750Time6:32.30Pace8:43.07
With Stephen.
Leg 7:Distance1.000Time6:09.80Pace6:09.80
With Stephen.
Leg 8:Distance2.400Time20:53.60Pace8:42.33
With Stephen.
Leg 9:Distance1.000Time7:54.60Pace7:54.60
With Matthew.
Leg 10:Distance0.062Time0:19.30Pace5:11.29
With Matthew.
Leg 11:Distance0.062Time0:19.00Pace5:06.45
With Matthew.

Navy Crocs Miles: 14.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Apr 05, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.002.000.0012.10

Fast Running Friend Workout - 2019-04-05 10:01:57
Workout Totals: Distance12.100Time1:32:41.00Pace7:39.59
Total of 13. William redeemed himself from his fiasco the day before and ran a PR for 2 miles down the canyon of 11:45.6 (5:51, 5:54). Usual day otherwise.
Leg 1:Distance0.980Time8:01.70Pace8:11.53
With William.
Leg 2:Distance2.000Time11:45.60Pace5:52.80
With William.
Leg 3:Distance2.120Time18:16.30Pace8:37.12
With William.
Leg 4:Distance6.000Time46:39.60Pace7:46.60
With Joseph and Jacob - part with Stephen.
Leg 5:Distance1.000Time7:57.80Pace7:57.80
With Matthew and Stephen.

Navy Crocs Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Apr 06, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.005.000.0016.10

Fast Running Friend Workout - 2019-04-06 07:26:38
Workout Totals: Distance16.100Time1:59:15.50Pace7:24.44
General Conference today, so we ran a bit earlier.

Did 10 before the first session with Chad. Joseph and Jacob did 9.5. Chad and I did a 5 mile tempo down the canyon in 29:09 (5:57, 5:57, 5:49, 5:50, 5:36). Joseph did the first 3 (17:43), Jacob last 3 (17:14 as he started a bit later).

Then in between the sessions did 5 with William and Stephen, and 1 more with William and Matthew between the afternoon and the Priesthood sessions.
Leg 1:Distance2.480Time20:32.90Pace8:17.14
Warm-up with Joseph, Jacob, Chad, and Bruce.
Leg 2:Distance5.000Time29:09.40Pace5:49.88
With Chad, first 3 with Joseph, last 3 with Jacob.
Leg 3:Distance2.620Time22:07.90Pace8:26.83
Cool-down with Chad, Joseph, and Jacob.
Leg 4:Distance5.000Time39:47.00Pace7:57.40
With William and Stephen.
Leg 5:Distance1.000Time7:38.30Pace7:38.30
With Matthew and William.

Navy Crocs Miles: 16.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Apr 07, 2019
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, Apr 08, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.500.000.0013.00

Fast Running Friend Workout - 2019-04-08 08:45:02
Workout Totals: Distance13.000Time1:41:29.10Pace7:48.39
Easy runs today, total of 13 for me, usual distances for everybody except Stephen - his foot was hurting, so he ran only 3.
Leg 1:Distance6.000Time47:58.10Pace7:59.68
With William.
Leg 2:Distance6.000Time46:20.60Pace7:43.43
With Joseph and Jacob, part with Stephen.
Leg 3:Distance0.496Time3:15.30Pace6:33.75
800 with Matthew.
Leg 4:Distance0.504Time3:55.10Pace7:46.47
Cool-down with Matthew.

Navy Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Apr 09, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.540.502.620.0012.66

Fast Running Friend Workout - 2019-04-09 08:50:40
Workout Totals: Distance12.660Time1:34:32.20Pace7:28.04
Total of 12.5. Did a workout with Jacob - same as last week, 3 miles total in 17:32 alternating 0.625 targeting 5:36 pace and 0.125 targeting 8:00 pace, with the last interval being 0.75. Our pace on the fast intervals eventually migrated to around 5:30 range, and we were pretty much right on target on the recoveries. Jacob did the whole workout. Joseph struggled through the first two intervals, but kept up, got dropped in the middle of the third and ran 3:41 on it, then he was done. We need to work on mental toughness for him - short recoveries especially at a brisk pace mess with his brain, which is why we are practicing this workout.

Stephen ran only 2 miles today - his foot was hurting. William did 4. Jenny 5, Julia 3.

In the evening I ran with Matthew. He wanted to go to the track and try for a record. I tried something different with him. I told him I would run the pace for his record as evenly as I could possibly manage it, and his job was to stay ahead of me. That seemed to work - even though it was late, dark, and wet, he ran 3:14.6 800 PR (1:35, 1:39).
Leg 1:Distance0.980Time8:25.60Pace8:35.92
Warm-up with Joseph, Jacob, and Stephen.
Leg 2:Distance3.000Time17:32.40Pace5:50.80
Workout with Joseph (part) and Jacob.
Split 1:Distance0.625Time3:28.40Pace5:33.44
Cumilative:Distance0.625Time3:28.40Pace5:33.44
Split 2:Distance0.125Time0:57.20Pace7:37.60
Cumilative:Distance0.750Time4:25.60Pace5:54.13
Split 3:Distance0.625Time3:30.50Pace5:36.80
Cumilative:Distance1.375Time7:56.10Pace5:46.25
Split 4:Distance0.125Time1:01.40Pace8:11.20
Cumilative:Distance1.500Time8:57.50Pace5:58.33
Split 5:Distance0.625Time3:26.50Pace5:30.40
Cumilative:Distance2.125Time12:24.00Pace5:50.12
Split 6:Distance0.125Time1:01.00Pace8:08.00
Cumilative:Distance2.250Time13:25.00Pace5:57.78
Split 7:Distance0.750Time4:07.40Pace5:29.87
Cumilative:Distance3.000Time17:32.40Pace5:50.80
 
Leg 3:Distance2.680Time21:42.80Pace8:06.12
Cool-down with Joseph and Jacob.
Leg 4:Distance5.000Time39:32.70Pace7:54.54
With Jenny.
Leg 5:Distance0.496Time3:14.60Pace6:32.34
Matthew's 800 meter record.
Leg 6:Distance0.504Time4:04.10Pace8:04.33
Cool-down with Matthew.

Navy Crocs Miles: 12.66
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Apr 10, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2019-04-10 12:33:22
Workout Totals: Distance13.000Time1:39:26.50Pace7:38.96
Total of 13, easy pace, more or less usual runs for everybody.
Leg 1:Distance6.000Time46:45.40Pace7:47.57
With Joseph and Jacob. Part with William and Stephen.
Leg 2:Distance6.000Time44:57.00Pace7:29.50
Alone.
Leg 3:Distance1.000Time7:44.10Pace7:44.10
With Matthew on the big boy course.

Navy Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Apr 11, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.010.001.250.5015.76

Fast Running Friend Workout - 2019-04-11 09:16:44
Workout Totals: Distance15.760Time1:59:01.50Pace7:33.14
Total of 15+ miles. Did a redemption workout with Joseph - same as Tuesday, except only two miles. We did it in 11:33.9, and he hit everything on target or better. Last 0.5 in 2:41, I was happy about that. To motivate him he raced William over two miles who was running a steady pace, and Jacob was pacing him. Unfortunately William was in a bad mood today and after the first 1.25 at a bit over 6:00 pace he just eased to a jog and finished the 2 mile stretch in 12:27. Jacob maintained the tempo pace and finished in 12:03.

Ran with Chris Luciano in the evening.
Leg 1:Distance0.980Time8:14.30Pace8:24.39
Warm-up with Joseph, Jacob, and William.
Leg 2:Distance2.000Time11:33.90Pace5:46.95
Workout with Joseph.
Split 1:Distance0.625Time3:28.50Pace5:33.60
Cumilative:Distance0.625Time3:28.50Pace5:33.60
Split 2:Distance0.125Time0:55.90Pace7:27.20
Cumilative:Distance0.750Time4:24.40Pace5:52.53
Split 3:Distance0.625Time3:27.30Pace5:31.68
Cumilative:Distance1.375Time7:51.70Pace5:43.05
Split 4:Distance0.125Time1:00.90Pace8:07.20
Cumilative:Distance1.500Time8:52.60Pace5:55.07
Split 5:Distance0.500Time2:41.30Pace5:22.60
Cumilative:Distance2.000Time11:33.90Pace5:46.95
 
Leg 3:Distance3.180Time25:34.30Pace8:02.48
Cool-down with Joseph, Jacob, and William.
Leg 4:Distance8.600Time1:05:45.10Pace7:38.73
Most of it with Chris.
Leg 5:Distance1.000Time7:53.90Pace7:53.90
With Matthew on the big boy course.

Navy Crocs Miles: 15.76
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Apr 12, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

Fast Running Friend Workout - 2019-04-12 08:52:57
Workout Totals: Distance13.500Time1:47:07.60Pace7:56.12
Total of 13.5. Easy runs. Usual distance for everybody.
Leg 1:Distance6.000Time47:41.70Pace7:56.95
With William (part) and Jacob.
Leg 2:Distance6.000Time46:49.10Pace7:48.18
With Joseph and Stephen(part).
Leg 3:Distance1.000Time7:42.70Pace7:42.70
With Matthew on the big boy course.
Leg 4:Distance0.500Time4:54.10Pace9:48.20
With Mary.

Navy Crocs Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Apr 13, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.980.005.000.0016.98

Fast Running Friend Workout - 2019-04-13 10:04:48
Workout Totals: Distance16.980Time2:00:38.80Pace7:06.31
Joseph, Jacob, and Julia took the ACT in the morning today. So I did 10+ on my own in the morning with a 5 mile tempo down the canyon in 28:52 - splits 5:47, 5:50, 5:44, 5:49, 5:42. There was some headwind, but it was not terrible.

Then I ran with Mary, and then took all of the boys including Matthew to the canyon for a run. First we paced Matthew through 3 miles down the canyon in 22:30 (7:19, 7:28, 7:43). Then Sarah picked him up, and I ran back to the car with the rest of the boys with the exception of Stephen who ran home (total of 5). Joseph, Jacob, and William ended up with a bit over 6.
Leg 1:Distance2.480Time18:34.20Pace7:29.27
Warm-up.
Leg 2:Distance5.000Time28:52.60Pace5:46.52
5 mile tempo down the canyon.
Leg 3:Distance2.680Time19:59.60Pace7:27.61
Cool-down.
Leg 4:Distance0.150Time1:37.10Pace10:47.33
False start with Mary.
Leg 5:Distance0.500Time4:55.10Pace9:50.20
With Mary for real.
Leg 6:Distance0.120Time0:55.50Pace7:42.50
Warm-up with Matthew, Joseph, Jacob, William, and Stephen.
Leg 7:Distance3.000Time22:30.80Pace7:30.27
With Matthew, Joseph, Jacob, and William down the canyon.
Leg 8:Distance3.050Time23:13.90Pace7:37.02
With Joseph, Jacob, and William.

Neon Crocs 2 Miles: 16.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Apr 14, 2019
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, Apr 15, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.001.000.0013.00

Fast Running Friend Workout - 2019-04-15 08:53:52
Workout Totals: Distance13.000Time1:41:42.20Pace7:49.40
Usual runs, total of 13 for me, did a mile picking down the canyon in 5:49 with Joseph and Bonnie.
Leg 1:Distance6.000Time47:26.50Pace7:54.42
With Jacob and William.
Leg 2:Distance6.000Time46:22.30Pace7:43.72
With Joseph and Bonnie.
Split 1:Distance3.050Time24:38.20Pace8:04.66
Cumilative:Distance3.050Time24:38.20Pace8:04.66
Split 2:Distance1.000Time5:49.10Pace5:49.10
Cumilative:Distance4.050Time30:27.30Pace7:31.19
Split 3:Distance1.950Time15:55.00Pace8:09.74
Cumilative:Distance6.000Time46:22.30Pace7:43.72
 
Leg 3:Distance1.000Time7:53.40Pace7:53.40
With Matthew - big boy course.

Neon Crocs 2 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Apr 16, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.540.002.620.0012.16

Fast Running Friend Workout - 2019-04-16 08:44:23
Workout Totals: Distance12.160Time1:28:11.70Pace7:15.17
Total of 12. Did 3 miles with Jacob in 17:39 alternating 0.625 at 5:36 pace (target) with recovery 0.125 at 8:00 pace (target) with the last one being 0.75. Joseph made it with us through the first 3 intervals completely, but then got dropped at around 0.3 in the middle of the last one and finished 0.625 in 3:40.

Usual distances for the kids.
Leg 1:Distance0.480Time4:11.70Pace8:44.38
Warm-up with the kids.
Leg 2:Distance3.000Time17:39.30Pace5:53.10
Workout with Jacob, part with Joseph.
Split 1:Distance0.625Time3:27.60Pace5:32.16
Cumilative:Distance0.625Time3:27.60Pace5:32.16
Split 2:Distance0.125Time0:55.30Pace7:22.40
Cumilative:Distance0.750Time4:22.90Pace5:50.53
Split 3:Distance0.625Time3:29.90Pace5:35.84
Cumilative:Distance1.375Time7:52.80Pace5:43.85
Split 4:Distance0.125Time0:59.60Pace7:56.80
Cumilative:Distance1.500Time8:52.40Pace5:54.93
Split 5:Distance0.625Time3:29.50Pace5:35.20
Cumilative:Distance2.125Time12:21.90Pace5:49.13
Split 6:Distance0.125Time1:04.90Pace8:39.20
Cumilative:Distance2.250Time13:26.80Pace5:58.58
Split 7:Distance0.750Time4:12.50Pace5:36.67
Cumilative:Distance3.000Time17:39.30Pace5:53.10
 
Leg 3:Distance2.680Time21:12.90Pace7:54.96
Cool-down with Jacob.
Leg 4:Distance5.000Time37:26.70Pace7:29.34
Alone.
Leg 5:Distance1.000Time7:41.10Pace7:41.10
With Matthew (big boy course).

Neon Crocs 2 Miles: 12.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Apr 17, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.720.001.000.0014.72

Fast Running Friend Workout - 2019-04-17 09:26:39
Workout Totals: Distance14.720Time1:54:06.90Pace7:45.14
Ran with some of the kids in the morning, then with Chris at night.
Leg 1:Distance1.020Time8:49.50Pace8:39.12
Warm-up with Julia.
Leg 2:Distance1.000Time6:43.70Pace6:43.70
With Julia on the track.
Leg 3:Distance0.980Time9:12.50Pace9:23.78
Cool-down with Julia.
Leg 4:Distance1.000Time7:40.50Pace7:40.50
With Matthew, Jenny, and Stephen on the big boy course.
Leg 5:Distance2.000Time15:54.60Pace7:57.30
With Stephen and Jenny (I think).
Leg 6:Distance8.720Time1:05:46.10Pace7:32.53
With Chris. Did a mile pickup down the canyon in 5:37 into a headwind.
Split 1:Distance4.400Time33:35.20Pace7:38.00
Cumilative:Distance4.400Time33:35.20Pace7:38.00
Split 2:Distance1.000Time5:37.40Pace5:37.40
Cumilative:Distance5.400Time39:12.60Pace7:15.67
Split 3:Distance3.320Time26:33.50Pace7:59.97
Cumilative:Distance8.720Time1:05:46.10Pace7:32.53
 

Neon Crocs 2 Miles: 14.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Apr 18, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.001.250.5012.15

Fast Running Friend Workout - 2019-04-18 09:12:01
Workout Totals: Distance12.150Time1:31:27.20Pace7:31.62
Total of 12 today. We did an interesting workout. Jacob (pacer) and William started on a 2 mile tempo 30 seconds ahead of myself and Joseph. Joseph had the target of 2x0.625 + 0.5 with 0.125 recovery in between. He could run the recoveries as slow as he wanted, but he had to hit 5:36 pace on the intervals or else he lost the race automatically. William just ran steady. So William split 6:00, 5:52 to finish in 11:52. Joseph and I caught him with 600 to go and we ended up with 11:14 for 2 miles.
Leg 1:Distance0.980Time8:13.30Pace8:23.37
Warm-up with the boys.
Leg 2:Distance2.000Time11:14.50Pace5:37.25
Workout with Joseph.
Split 1:Distance0.625Time3:29.30Pace5:34.88
Cumilative:Distance0.625Time3:29.30Pace5:34.88
Split 2:Distance0.125Time0:51.40Pace6:51.20
Cumilative:Distance0.750Time4:20.70Pace5:47.60
Split 3:Distance0.625Time3:25.70Pace5:29.12
Cumilative:Distance1.375Time7:46.40Pace5:39.20
Split 4:Distance0.125Time0:49.50Pace6:36.00
Cumilative:Distance1.500Time8:35.90Pace5:43.93
Split 5:Distance0.500Time2:38.60Pace5:17.20
Cumilative:Distance2.000Time11:14.50Pace5:37.25
 
Leg 3:Distance3.170Time26:59.30Pace8:30.82
Cool-down with the boys.
Leg 4:Distance1.000Time8:02.00Pace8:02.00
With Matthew.
Leg 5:Distance5.000Time36:58.10Pace7:23.62
Alone.

Neon Crocs 2 Miles: 12.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Apr 19, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.450.000.000.0016.45

Fast Running Friend Workout - 2019-04-19 09:20:58
Workout Totals: Distance16.450Time2:07:21.30Pace7:44.52
Total of a bit over 16 miles. Paced Sarah through 2 miles down the canyon in 16:01 - her first 2 mile tempo after the birth of Leigha.
Leg 1:Distance0.980Time6:54.50Pace7:02.96
With Jacob, William, and Stephen.
Leg 2:Distance2.000Time16:01.20Pace8:00.60
With Jacob, William, and Stephen pacing Sarah.
Leg 3:Distance3.170Time24:09.20Pace7:37.16
I think this was with Jacob.
Leg 4:Distance9.300Time1:12:20.70Pace7:46.74
Most of this was with Chris.
Leg 5:Distance1.000Time7:55.70Pace7:55.70
With Matthew.

Neon Crocs 2 Miles: 16.45
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Apr 20, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.330.005.000.0016.33

Fast Running Friend Workout - 2019-04-20 08:50:24
Workout Totals: Distance16.330Time2:00:46.10Pace7:23.73
Total of 16 in two runs. Did a 5 mile tempo in the morning with Joseph (first 3), and Jacob (last 3) in 29:00. Splits 5:51, 5:54, 5:54, 5:44, 5:37. Joseph struggled a lot. Jacob was strong in the first 2 miles, but then struggled in the last mile. So I did not think I was going to run 29:00, but then he kicked in 36 for the last 200 and we caught the 29:00 guy at the very end.

Usual Saturday distances for the kids.
Leg 1:Distance2.480Time20:08.30Pace8:07.22
Warm-up with Joseph, part with Jacob.
Leg 2:Distance5.000Time29:00.60Pace5:48.12
Tempo run.
Leg 3:Distance2.670Time22:23.70Pace8:23.26
Cool-down with Joseph and Jacob.
Leg 4:Distance0.130Time1:03.40Pace8:07.69
Warm-up with Jenny, Bonnie, William, Stephen, and Matthew.
Leg 5:Distance3.000Time24:03.20Pace8:01.07
With Jenny, Bonnie, William, Stephen, and Matthew.
Leg 6:Distance3.050Time24:06.90Pace7:54.39
With Bonnie and Jenny.

Neon Crocs 2 Miles: 16.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Apr 21, 2019
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, Apr 22, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2019-04-22 08:40:46
Workout Totals: Distance13.000Time1:43:37.20Pace7:58.25
 
Leg 1:Distance6.000Time47:56.80Pace7:59.47
With Jacob and William.
Leg 2:Distance1.000Time7:40.00Pace7:40.00
With Matthew.
Leg 3:Distance6.000Time48:00.40Pace8:00.07
With Joseph - part with Stephen.

Neon Crocs 2 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Apr 23, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-04-23 10:31:44
Workout Totals: Distance12.000Time1:33:19.80Pace7:46.65
Easy day, total of 12, usual distances for the kids.
Leg 1:Distance6.000Time45:17.80Pace7:32.97
With Jenny.
Leg 2:Distance6.000Time48:02.00Pace8:00.33
With Joseph and Jacob, part with William and Stephen.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Apr 24, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.320.002.000.0013.32

Fast Running Friend Workout - 2019-04-24 08:45:41
Workout Totals: Distance13.320Time1:39:16.60Pace7:27.19
Total of about 13. Did a chase-the-rabbit tempo run. Joseph and Jacob chased William while I paced him. He had a 40 second head start. However, he was not having a good day, so Joseph and Jacob caught him around 1.25 mark. I decided I would be more helpful if I ran with Joseph and Jacob at that point, so I went with them. Joseph ended up with 10:56 (5:29, 5:27) - new PR, Jacob 11:03 (5:29, 5:34), missed his PR by 4 seconds. I got 11:37 for 2 miles.
 
Leg 1:Distance1.070Time8:33.40Pace7:59.81
Warm-up.
Leg 2:Distance2.000Time11:37.00Pace5:48.50
Chase-the-rabbit tempo run.
Leg 3:Distance0.250Time2:19.20Pace9:16.80
A jog with Stephen.
Leg 4:Distance0.600Time3:32.20Pace5:53.67
Stephen's failed mile time trial. I stopped him because he was acting miserable and was off pace and told him to retry tomorrow.
Leg 5:Distance2.400Time20:07.70Pace8:23.21
Cool-down with Joseph and Jacob.
Leg 6:Distance1.000Time8:10.50Pace8:10.50
With Matthew.
Leg 7:Distance6.000Time44:56.60Pace7:29.43
Alone.

Neon Crocs 2 Miles: 13.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Apr 25, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.210.002.000.0014.21

Fast Running Friend Workout - 2019-04-25 08:05:05
Workout Totals: Distance14.210Time1:47:34.80Pace7:34.24
Total of 14. In the morning ran with Joseph, Jacob, William and Stephen. William and Stephen redeemed themselves from their fiasco yesterday. Stephen went sub-6:00 for the first time down the canyon with a 5:59 (91, 89, 90, 89). Then Joseph, Jacob, William and I kept going and finished 2 miles in 11:49.

Then we drove to a farm near Rexburg, ID to visit with our friends and I ran more there.
Leg 1:Distance0.980Time8:05.70Pace8:15.61
Warm-up with the boys.
Leg 2:Distance2.000Time11:49.60Pace5:54.80
Tempo with Joseph, Jacob, and William - Stephen ran the first mile with us.
Split 1:Distance1.000Time5:59.00Pace5:59.00
Cumilative:Distance1.000Time5:59.00Pace5:59.00
Split 2:Distance1.000Time5:50.60Pace5:50.60
Cumilative:Distance2.000Time11:49.60Pace5:54.80
 
Leg 3:Distance3.180Time26:04.40Pace8:11.95
Cool-down with Joseph, Jacob, and William.
Leg 4:Distance1.000Time7:45.90Pace7:45.90
With Matthew.
Leg 5:Distance0.450Time4:54.50Pace10:54.44
With Mary.
Leg 6:Distance0.600Time5:18.00Pace8:50.00
With Jay.
Leg 7:Distance6.000Time43:36.70Pace7:16.12
Alone.

Neon Crocs 2 Miles: 14.21
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Apr 26, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.920.000.000.0013.92

Fast Running Friend Workout - 2019-04-26 08:54:25
Workout Totals: Distance13.920Time1:52:27.90Pace8:04.76
In St. Anthony on farm roads with the kids. Total of about 14.
Leg 1:Distance6.040Time48:15.30Pace7:59.35
With Jacob, part with William (4.7).
Leg 2:Distance6.040Time48:10.70Pace7:58.59
With Joseph, part with Stephen (4.7).
Leg 3:Distance1.340Time11:15.90Pace8:24.40
With Matthew.
Leg 4:Distance0.500Time4:46.00Pace9:32.00
With Jacob and Jay.

Neon Crocs 2 Miles: 13.92
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Apr 27, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.920.000.000.0013.92

Fast Running Friend Workout - 2019-04-27 10:03:46
Workout Totals: Distance13.920Time1:51:13.30Pace7:59.40
More or less the same run on farm roads as the day before. Usual distances for the kids - except Stephen and Matthew ran a bit longer.
Leg 1:Distance6.040Time46:56.70Pace7:46.34
With Jacob.
Leg 2:Distance6.040Time48:14.50Pace7:59.22
With Joseph and William, part with Stephen (4.7).
Leg 3:Distance1.340Time11:23.80Pace8:30.30
With Matthew.
Leg 4:Distance0.500Time4:38.30Pace9:16.60
With Jay.

Neon Crocs 2 Miles: 13.92
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Apr 28, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church in Rexburg, ID.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Apr 29, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.040.000.000.0013.04

Fast Running Friend Workout - 2019-04-29 07:46:06
Workout Totals: Distance13.040Time1:39:23.40Pace7:37.32
Total of 13, part of the run in St. Anthony, the rest at home. Usual distances for the kids more or less.
Leg 1:Distance6.040Time46:44.90Pace7:44.39
With Joseph and Jacob, part with William and Stephen (4.7).
Leg 2:Distance1.000Time8:07.40Pace8:07.40
With Matthew.
Leg 3:Distance6.000Time44:31.10Pace7:25.18
Alone.

Neon Crocs 2 Miles: 13.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Apr 30, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.003.000.0013.65

Fast Running Friend Workout - 2019-04-30 10:39:48
Workout Totals: Distance13.650Time1:39:14.00Pace7:16.19
Total of about 13. Did a 3 mile tempo down the canyon with Chris, Joseph, and Jacob. We went through the first mile in 5:34. Then Joseph started struggling. We slowed down, but he was still struggling. So I told him to slow down to 6:00 and coast to the finish, but instead he slowed down to 6:20 and stopped at 2 miles. We went ahead. Our second mile was 5:46. After that Chris sped up and ran 5:20, 5:25 for 2 more. Jacob and I ran another 5:40 finishing in 17:00.9, which is Jacob's PR by 5 seconds on that course. It also was my fastest time of the year, and a course PR as a father of 11!
Leg 1:Distance0.980Time7:55.80Pace8:05.51
Warm-up with Joseph, Jacob, William, Stephen and Chris.
Leg 2:Distance3.000Time17:00.90Pace5:40.30
Tempo run down the canyon with Jacob - part with Chris and Joseph.
Leg 3:Distance2.670Time23:27.50Pace8:47.15
Cool-down with Jacob.
Leg 4:Distance1.000Time7:46.10Pace7:46.10
With Matthew.
Leg 5:Distance6.000Time43:03.70Pace7:10.62
Alone.

Neon Crocs 2 Miles: 13.65
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
315.852.0039.361.18358.39
Navy Crocs Miles: 149.55Neon Crocs 2 Miles: 208.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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