Breaking the Wall

April 2021

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 103.30 Year: 1747.58
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 3 Lifetime Miles: 2191.97
Brown Crocs 4 Lifetime Miles: 595.71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
280.775.0033.114.75323.63
Brown Crocs 3 Miles: 24.00Brown Crocs 4 Miles: 275.62
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 - 2021-04-01 09:16:11
Workout Totals: Distance3.000Time21:53.70Pace7:17.90
Total of 12. Easy runs for everybody, except Benjamin doing a pickup.
Leg 1:
Distance3.000Time21:53.70Pace7:17.90ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2021-04-01 17:10:12
Workout Totals: Distance9.000Time1:10:43.10Pace7:51.46
 
Leg 1:
Distance7.000Time55:46.60Pace7:58.09ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance2.000Time14:56.50Pace7:28.25ZoneEasy Miles
Alone.

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

Fast Running Friend Workout - 2021-04-02 09:04:19
Workout Totals: Distance10.000Time1:16:27.70Pace7:38.77
12 total, easy runs, Benjamin did a mile pickup in 4:51 - his knee is bothering him.
Leg 1:
Distance3.000Time23:59.00Pace7:59.67ZoneEasy Miles
With Matthew, William, and Stephen.
Leg 2:
Distance7.000Time52:28.70Pace7:29.81ZoneEasy Miles
With Joseph, and Jacob, part with William.
Fast Running Friend Workout - 2021-04-02 18:39:07
Workout Totals: Distance2.000Time15:58.70Pace7:59.35
 
Leg 1:
Distance2.000Time15:58.70Pace7:59.35ZoneEasy Miles
Part with Julia, part alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.510.002.001.5016.01

Fast Running Friend Workout - 2021-04-03 07:23:05
Workout Totals: Distance16.005Time2:02:51.40Pace7:40.57
16 total. Had an earlier start due to General Conference. Benjamin did 6 mile tempo down in 30:18. His knee gave him some trouble, and he had a hard time warming up with the first two miles in 5:16, 5:02, then he averaged 5:00 for the remaining 4.

Joseph and Jacob did 12x0.25 down with 0.125 recovery. They were hitting around 77-78. On the last one, Jacob ran 59.6, Joseph went with him for the first 200 or so, then just gave up and jogged in.

Chad and I paced William through 2 miles in 11:54 (5:56, 5:58), then joined Joseph and Jacob for the last 6 intervals of their workout. Chad was hitting around 75 starting a bit behind and catching up. In the last one Chad ran 67, I got 72.4.

Matthew and Stephen did 5 miles.
Leg 1:
Distance0.980Time8:21.60Pace8:31.84ZoneEasy Miles
Warm-up with the boys and Chad.
Leg 2:
Distance2.000Time11:54.00Pace5:57.00ZoneThreshold Miles
With Chad and William.
Leg 3:
Distance0.500Time4:31.60Pace9:03.20ZoneEasy Miles
Recovery jog with Chad.
Leg 4:
Distance2.125Time15:13.20Pace7:09.74
With Chad, Joseph, and Jacob.
Split 1:Distance0.250Time1:18.30Pace5:13.20ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:18.30Pace5:13.20
Split 2:Distance0.125Time1:23.50Pace11:08.00ZoneEasy Miles
Cumilative:Distance0.375Time2:41.80Pace7:11.47
Split 3:Distance0.250Time1:18.10Pace5:12.40ZoneVO2 Max Miles
Cumilative:Distance0.625Time3:59.90Pace6:23.84
Split 4:Distance0.125Time1:32.20Pace12:17.60ZoneEasy Miles
Cumilative:Distance0.750Time5:32.10Pace7:22.80
Split 5:Distance0.250Time1:19.80Pace5:19.20ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:51.90Pace6:51.90
Split 6:Distance0.125Time1:28.10Pace11:44.80ZoneEasy Miles
Cumilative:Distance1.125Time8:20.00Pace7:24.44
Split 7:Distance0.250Time1:19.50Pace5:18.00ZoneVO2 Max Miles
Cumilative:Distance1.375Time9:39.50Pace7:01.45
Split 8:Distance0.125Time1:33.00Pace12:24.00ZoneEasy Miles
Cumilative:Distance1.500Time11:12.50Pace7:28.33
Split 9:Distance0.250Time1:20.30Pace5:21.20ZoneVO2 Max Miles
Cumilative:Distance1.750Time12:32.80Pace7:10.17
Split 10:Distance0.125Time1:28.00Pace11:44.00ZoneEasy Miles
Cumilative:Distance1.875Time14:00.80Pace7:28.43
Split 11:Distance0.250Time1:12.40Pace4:49.60ZoneVO2 Max Miles
Cumilative:Distance2.125Time15:13.20Pace7:09.74
 
Leg 5:
Distance3.400Time28:00.60Pace8:14.29ZoneEasy Miles
Part with Joseph, Jacob, and Chad.
Leg 6:
Distance5.000Time39:12.60Pace7:50.52ZoneEasy Miles
With Stephen and Matthew, part with Benjamin.
Leg 7:
Distance1.000Time7:23.10Pace7:23.10ZoneEasy Miles
Alone.
Leg 8:
Distance1.000Time8:14.70Pace8:14.70ZoneEasy Miles
With Mary.

Brown Crocs 4 Miles: 16.01
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. Watched General Conference, then went for a walk, and did family scripture study in nature.

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

Fast Running Friend Workout - 2021-04-05 08:36:34
Workout Totals: Distance8.000Time1:02:14.40Pace7:46.80
12 total, easy runs, usual distances. Benjamin's knee was hurting, so he just ran easy as well.
Leg 1:
Distance4.000Time31:22.60Pace7:50.65ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance1.000Time7:17.00Pace7:17.00ZoneEasy Miles
Alone.
Leg 3:
Distance3.000Time23:34.80Pace7:51.60ZoneEasy Miles
With Joseph and Jacob.
Fast Running Friend Workout - 2021-04-05 17:24:24
Workout Totals: Distance4.000Time29:25.80Pace7:21.45
Alone.
Leg 1:
Distance4.000Time29:25.80Pace7:21.45ZoneEasy Miles

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-06 14:02:20
Workout Totals: Distance12.000Time1:30:31.40Pace7:32.62
Total of 12. Easy runs. Taper for the boys - 4 for Joseph, Jacob, and William, 3 for Stephen, 2 for Matthew.
Leg 1:
Distance8.000Time59:55.60Pace7:29.45ZoneEasy Miles
With Benjamin.
Leg 2:
Distance4.000Time30:35.80Pace7:38.95ZoneEasy Miles
With Joseph, Jacob, William, and Benjamin. Part with Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Fast Running Friend Workout - 2021-04-07 09:07:24
Workout Totals: Distance12.000Time1:28:09.60Pace7:20.80
12 total. Benjamin pulled me through 4 miles down the canyon in 23:15.9 (5:47, 5:52, 5:49, 5:47). It was hard, but I was able to do it, and I improved by 29 seconds from last week.

Joseph, Jacob, William, Stephen, and Matthew ran the 3200 time trial on the track with the Roadrunners. Results:

Jacob 10:58 (PR) (5:19, 5:39)
Joseph 11:04 (PR) (5:21, 5:43)
William 12:29 (6:01, 6:28)
Matthew 13:34 (6:30, 7:07)
Stephen 14:01 (6:30, 7:30)

All of them need to work on holding the speed. Stephen, William, and Matthew also need to work on plain mental toughness when it hurts. To some extent they just gave up in the second mile.
Leg 1:
Distance3.000Time23:24.50Pace7:48.17ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance1.480Time12:02.60Pace8:08.24ZoneEasy Miles
Warm-up with Benjamin.
Leg 3:
Distance4.000Time23:15.90Pace5:48.98ZoneThreshold Miles
4 mile tempo down the canyon - Benjamin pulled me.
Leg 4:
Distance3.520Time29:26.60Pace8:21.88ZoneEasy Miles
Cool-down with Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-08 08:46:06
Workout Totals: Distance12.000Time1:29:35.40Pace7:27.95
12 total, easy pace.
Leg 1:
Distance8.000Time59:44.80Pace7:28.10ZoneEasy Miles
Most of this with Joseph, and Jacob.
Leg 2:
Distance4.000Time29:50.60Pace7:27.65ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-09 09:15:35
Workout Totals: Distance12.000Time1:29:15.50Pace7:26.29
12 total, easy pace.
Leg 1:
Distance4.000Time30:27.40Pace7:36.85ZoneEasy Miles
With Joseph, Jacob, William, Stephen, Matthew, and Benjamin.
Leg 2:
Distance3.000Time22:20.50Pace7:26.83ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 3:
Distance1.000Time6:50.30Pace6:50.30ZoneEasy Miles
With Benjamin.
Leg 4:
Distance4.000Time29:37.30Pace7:24.32ZoneEasy Miles
With Benjamin.

Brown Crocs 4 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
11.000.005.000.0016.00

Fast Running Friend Workout - 2021-04-10 08:32:02
Workout Totals: Distance16.000Time1:56:51.00Pace7:18.19
Total of 16. Did 5 down the canyon with Chad and Jacob in 29:39. We went a bit slower than my limit in the first 3 miles because Joseph was miserable (he stopped after 3 in 17:55), and then Jacob was suffering in the last 1.5, so we eased off the gas pedal. But when we did 0.5 in 2:53 (5:46 pace) between 3 and 4, I started to feel miserable as well. The splits were 5:58, 5:57,6:00,5:52,5:52.

Benjamin warmed-up a mile with us in 5:58, then ran 19:47 for his 4 mile tempo. His knee is starting to feel better, but still not 100%.
Leg 1:
Distance2.480Time20:00.50Pace8:04.07ZoneEasy Miles
Warm-up with Chad, Joseph, Jacob, and Benjamin.
Leg 2:
Distance5.000Time29:39.60Pace5:55.92ZoneThreshold Miles
With Chad and Jacob. Joseph did the first 3 and stopped, Benjamin ran the first mile, and then speed up and did his tempo.
Leg 3:
Distance2.020Time16:01.40Pace7:55.94ZoneEasy Miles
To the house with Jacob, Chad, and Benjamin.
Leg 4:
Distance6.500Time51:09.50Pace7:52.23ZoneEasy Miles
With William. Part with Stephen, Matthew, and Bonnie.

Brown Crocs 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2021-04-12 08:52:13
Workout Totals: Distance12.000Time1:29:29.70Pace7:27.48
Total of 12. Joseph and William did the rabbit chase for 2 down the canyon. William had a minute head start. William ended up with 11:48, Joseph got 10:50, almost caught him. I paced William. Jacob did the first mile with William, then waited for Joseph, and then paced Joseph for the last mile, which was 5:19.

Stephen and Matthew did 4. William's total was 6. Joseph and Jacob did their usual 7. Benjamin did the usual 12 with a mile pickup.
Leg 1:
Distance0.980Time7:56.20Pace8:05.92ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:48.60Pace5:54.30ZoneThreshold Miles
Paced William for 2 down the canyon.
Leg 3:
Distance5.020Time38:43.50Pace7:42.85ZoneEasy Miles
Distance, part with Benjamin, part with the boys, part alone.
Leg 4:
Distance4.000Time31:01.40Pace7:45.35ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

Fast Running Friend Workout - 2021-04-13 08:43:23
Workout Totals: Distance12.000Time1:33:35.80Pace7:47.98
12 total, mostly easy runs, pickup with Stephen and Matthew for 0.25. Benjamin did 3x2 down the canyon - 9:59, 9:55, 9:18. There was strong tailwind. He had a hard time getting going, but once he got going, he moved.
Leg 1:
Distance1.000Time7:13.40Pace7:13.40ZoneEasy Miles
Alone
Leg 2:
Distance7.000Time54:34.00Pace7:47.71ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3:
Distance4.000Time31:48.40Pace7:57.10
With Stephen and Matthew.
Split 1:Distance2.110Time17:22.10Pace8:13.89ZoneEasy Miles
Cumilative:Distance2.110Time17:22.10Pace8:13.89
Split 2:Distance0.250Time1:19.70Pace5:18.80ZoneVO2 Max Miles
Cumilative:Distance2.360Time18:41.80Pace7:55.34
Split 3:Distance1.640Time13:06.60Pace7:59.63ZoneEasy Miles
Cumilative:Distance4.000Time31:48.40Pace7:57.10
 

Brown Crocs 4 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
10.000.002.000.0012.00

Fast Running Friend Workout - 2021-04-14 08:52:56
Workout Totals: Distance12.000Time1:29:23.00Pace7:26.92
12 total. Pace William for 2 miles down in 11:34. Joseph and Jacob chased him with 60 second handicap. Jacob ran a PR of 10:37, Joseph almost got a PR with 10:42, but they did not quite catch William. Tailwind did help. Jacob's last mile was 5:09, Joseph's 5:14.
Leg 1:
Distance0.980Time8:02.30Pace8:12.14ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:34.70Pace5:47.35ZoneThreshold Miles
2 down the canyon with William - rabbit chase.
Leg 3:
Distance5.020Time39:04.50Pace7:47.03ZoneEasy Miles
Part with the boys, part alone.
Leg 4:
Distance4.000Time30:41.50Pace7:40.38ZoneEasy Miles
With Benjamin, Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-15 08:45:29
Workout Totals: Distance12.000Time1:33:14.90Pace7:46.24
12 total, easy runs, usual distances.
Leg 1:
Distance1.000Time7:26.30Pace7:26.30ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time54:12.10Pace7:44.59ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3:
Distance4.000Time31:36.50Pace7:54.12ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2021-04-16 08:43:09
Workout Totals: Distance8.000Time1:01:04.40Pace7:38.05
Total of 8. Easy pace. Taper for me before the Uneventful Half tomorrow. Also reduced distances for William, Stephen, and Matthew as they are racing in a track meet tomorrow.
Leg 1:
Distance1.000Time7:53.70Pace7:53.70ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time53:10.70Pace7:35.81ZoneEasy Miles
With Joseph and Jacob.

Brown Crocs 4 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.320.0013.110.0015.43

Fast Running Friend Workout - 2021-04-17 08:33:22
Workout Totals: Distance15.429Time19:14.30Pace1:14.81
Uneventful Provo River Half, 1:20:03.

Ran it with Chad. Our splits off his GPS for the first 4 miles were 5:45, 5:52, 6:00, 5:54 (23:32). Then we hit the flat part and slowed down to about 6:15 pace. Once the downhill resumed we got back to slightly sub-6:00. We had 38:40 at the start of the old highway. 42:05 by GPS at 7, and then 48:47 at 8 (6:42).

Chad was inclined to go faster in the first 4 miles, but then he started struggling on the uphill part of the old highway. Once we started going down he got re-energized for a couple of miles. We had 54:18 at the one triangle at Nunn's Park, and then ran 5:58 for the next mile. Then Chad started struggling again. I was feeling strong, but figured I'd just stay around and keep company. We slowed down to 6:02, followed by I think 6:05, so 18:05 for the 3 mile stretch.

Benjamin by that time had finished his 3x1.25 workout (down 5:56, up 6:49, down 5:45), and joined us for the last 2 miles of our half in what he called a партвзнос (communist party membership fee). He and I are reading Gulag Archipelago by Solzhenytsyn, so he just recently learned the term and the concept.

We ran at around that pace all the way to the finish.

I was very happy with the result. Last year in June I ran this course in 1:20:30, and that was all I had. The split at the start of the old highway was almost identical then - 38:43. Today I think I had at least 30 seconds in reserve. This was the first half-marathon where I felt strong in the second half in at least 2 years.

Not sure exactly what caused the difference. A few weeks ago I struggled to run 24:15 for 4 downhill miles. My normal hydration schedule consisted of a big cup of water with electrolytes at meal time, plus another cup right before bed. I noticed this made me get up to go to the bathroom in the middle of the night sometimes as often as 2-3 times, and decided to try skipping the drink before bed, and instead drinking right before the run. The other change I made was the morning of the race I took a double doze of electrolytes (Resistance-C).

Joseph and Jacob took the ACT and then ran 6 miles.

William, Stephen, Matthew, Mary, and Bella went to the Roadrunners meet.

William did 1600 in 5:53 (80, 88, 90, 95). He said he had no energy in the last lap. Something is wrong with his nervous system, has always been, but it has been rearing its ugly head more over the last year. I wonder if getting an extra dose of electrolytes might help him deal with it better.

Stephen ran the 800 in 2:52 (82, 90), Matthew in 2:53 (84, 89).

Mary and Bella were supposed to run the 800, but I misread the starting time in the schedule and we missed their race. So they ran 1600 against the big girls instead. Mary ran 7:41 and even beat a few (7:44 mile conversion roughly, PR by 6 seconds).

Bella ran 9:08 (9:11 mile conversion) in spite of being confused and stopping twice, first time she thought she was done after 3 laps, second time just right before the finish line. So she lost maybe 10 seconds on all of this. She also set a 400 PR in the first lap (2:01).
Leg 1:
Distance1.220Time9:49.80Pace8:03.44ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.109Time0:00.10Pace0:00.01ZoneThreshold Miles
The half.
Leg 3:
Distance1.100Time9:24.40Pace8:33.09ZoneEasy Miles
Cool-down.

Brown Crocs 4 Miles: 15.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home. Come Follow Me lesson.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.110.002.000.0012.11

Fast Running Friend Workout - 2021-04-19 08:42:39
Workout Totals: Distance12.109Time1:30:24.90Pace7:28.01
12 total. Tempo run with William. We did 2 miles down the canyon in 11:42. Jacob and Joseph chased the rabbit from 60 seconds back. Jacob ran 10:39 (5:21, 5:18) catching the rabbit, Joseph was having some knee issues and stopped after 0.75.

Otherwise easy runs, usual distances.
Leg 1:
Distance1.000Time7:19.60Pace7:19.60ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:42.70Pace5:51.35ZoneThreshold Miles
Paced William for 2 miles down the canyon.
Leg 3:
Distance5.109Time40:52.40Pace8:00.02ZoneEasy Miles
Part alone, part with Jacob and William, part with Benjamin.
Leg 4:
Distance4.000Time30:30.20Pace7:37.55ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 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 - 2021-04-20 08:29:08
Workout Totals: Distance12.000Time1:28:58.40Pace7:24.87
12 total, easy pace for everybody except Stephen and Matthew. They ran the last 2 miles of their 4 in 13:50 (6:52, 6:58) with the last mile being uphill.
Leg 1:
Distance1.000Time7:19.80Pace7:19.80ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time52:08.50Pace7:26.93ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance4.000Time29:30.10Pace7:22.52ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-21 08:49:50
Workout Totals: Distance12.000Time1:32:21.50Pace7:41.79
12 total. Easy runs for everybody except Benjamin. He did 3x1.25 in the canyon, down 5:58, up 6:35, down 5:55. Felt he was limited by his range of motion.

I turned 48 today.
Leg 1:
Distance1.000Time7:20.00Pace7:20.00ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time53:09.50Pace7:35.64ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance4.000Time31:52.00Pace7:58.00ZoneEasy Miles
With Stephen and Matthew, part with Benjamin.

Brown Crocs 4 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
9.030.000.003.0012.03

Fast Running Friend Workout - 2021-04-22 09:00:41
Workout Totals: Distance12.025Time1:32:31.10Pace7:41.63
12 total. Did 12x0.25 down the canyon. Benjamin paced me. Started with the target of 80, but then told Benjamin to pace me for 78. Gave a push in the last one and ran 71.6. Was very tired afterwards.

The kids ran 1600 in the Provo City track meet at the new Provo High. Very nice track, far away from the canyon, wind conditions I think are better there on average unless there is some wind coming from the Utah Lake. Times:

Jacob 5:07
Joseph 5:20
William 5:44
Stephen 6:06
Matthew 6:06
Mary 7:47
Bella 9:20
Leg 1:
Distance4.000Time30:55.40Pace7:43.85ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 2:
Distance0.980Time8:05.20Pace8:15.10ZoneEasy Miles
Warm-up.
Leg 3:
Distance4.375Time32:22.50Pace7:24.00
12x0.25 workout
Split 1:Distance0.250Time1:18.20Pace5:12.80ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:18.20Pace5:12.80
Split 2:Distance0.125Time1:24.30Pace11:14.40ZoneEasy Miles
Cumilative:Distance0.375Time2:42.50Pace7:13.33
Split 3:Distance0.250Time1:19.40Pace5:17.60ZoneVO2 Max Miles
Cumilative:Distance0.625Time4:01.90Pace6:27.04
Split 4:Distance0.125Time1:26.30Pace11:30.40ZoneEasy Miles
Cumilative:Distance0.750Time5:28.20Pace7:17.60
Split 5:Distance0.250Time1:20.20Pace5:20.80ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:48.40Pace6:48.40
Split 6:Distance0.125Time1:25.90Pace11:27.20ZoneEasy Miles
Cumilative:Distance1.125Time8:14.30Pace7:19.38
Split 7:Distance0.250Time1:18.40Pace5:13.60ZoneVO2 Max Miles
Cumilative:Distance1.375Time9:32.70Pace6:56.51
Split 8:Distance0.125Time1:29.40Pace11:55.20ZoneEasy Miles
Cumilative:Distance1.500Time11:02.10Pace7:21.40
Split 9:Distance0.250Time1:20.00Pace5:20.00ZoneVO2 Max Miles
Cumilative:Distance1.750Time12:22.10Pace7:04.06
Split 10:Distance0.125Time1:26.50Pace11:32.00ZoneEasy Miles
Cumilative:Distance1.875Time13:48.60Pace7:21.92
Split 11:Distance0.250Time1:19.40Pace5:17.60ZoneVO2 Max Miles
Cumilative:Distance2.125Time15:08.00Pace7:07.29
Split 12:Distance0.125Time1:34.30Pace12:34.40ZoneEasy Miles
Cumilative:Distance2.250Time16:42.30Pace7:25.47
Split 13:Distance0.250Time1:17.50Pace5:10.00ZoneVO2 Max Miles
Cumilative:Distance2.500Time17:59.80Pace7:11.92
Split 14:Distance0.125Time1:31.90Pace12:15.20ZoneEasy Miles
Cumilative:Distance2.625Time19:31.70Pace7:26.36
Split 15:Distance0.250Time1:17.00Pace5:08.00ZoneVO2 Max Miles
Cumilative:Distance2.875Time20:48.70Pace7:14.33
Split 16:Distance0.125Time1:32.10Pace12:16.80ZoneEasy Miles
Cumilative:Distance3.000Time22:20.80Pace7:26.93
Split 17:Distance0.250Time1:18.00Pace5:12.00ZoneVO2 Max Miles
Cumilative:Distance3.250Time23:38.80Pace7:16.55
Split 18:Distance0.125Time1:31.80Pace12:14.40ZoneEasy Miles
Cumilative:Distance3.375Time25:10.60Pace7:27.59
Split 19:Distance0.250Time1:17.00Pace5:08.00ZoneVO2 Max Miles
Cumilative:Distance3.625Time26:27.60Pace7:17.96
Split 20:Distance0.125Time1:36.50Pace12:52.00ZoneEasy Miles
Cumilative:Distance3.750Time28:04.10Pace7:29.09
Split 21:Distance0.250Time1:17.50Pace5:10.00ZoneVO2 Max Miles
Cumilative:Distance4.000Time29:21.60Pace7:20.40
Split 22:Distance0.125Time1:49.30Pace14:34.40ZoneEasy Miles
Cumilative:Distance4.125Time31:10.90Pace7:33.55
Split 23:Distance0.250Time1:11.60Pace4:46.40ZoneVO2 Max Miles
Cumilative:Distance4.375Time32:22.50Pace7:24.00
 
Leg 4:
Distance2.670Time21:08.00Pace7:54.91ZoneEasy Miles
Cool-down.

Brown Crocs 4 Miles: 12.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-23 08:52:52
Workout Totals: Distance12.000Time1:31:58.10Pace7:39.84
12 total for me. Easy runs, usual distances for everybody, except Benjamin, who tapered for the 5000 tomorrow.
Leg 1:
Distance1.000Time7:28.70Pace7:28.70ZoneEasy Miles
Alone.
Leg 2:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 3:
Distance7.000Time53:54.10Pace7:42.01ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 4:
Distance4.000Time30:35.30Pace7:38.82ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 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
11.005.000.000.0016.00

Fast Running Friend Workout - 2021-04-24 08:38:15
Workout Totals: Distance16.000Time1:59:42.10Pace7:28.88
16 total. Did 5 mile tempo down the canyon with Joseph and Jacob. Decided to try an experiment. Told Joseph he got to set the pace, the only thing I expected was that in his mind it had to be honest, and he did not start his watch or get splits from us as we went. His idea of an honest pace ended up being 6:22,6:20,6:18,6:29,6:25 with 31:54 for 5 miles.

Usual Saturday distances for everybody.

Benjamin raced 5000 in the Clarence Robison Invitational and ran a PR of 15:13.70, taking third in a dramatic finish. His splits are below. The time is his official track PR, and we believe the Crocs world record unless somebody can claim a faster time.
Leg 1:
Distance2.480Time19:47.90Pace7:58.99ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance5.000Time31:54.30Pace6:22.86ZoneMarathon Pace Miles
Tempo with Joseph and Jacob.
Leg 3:
Distance2.020Time16:45.60Pace8:17.82ZoneEasy Miles
To the house with Joseph and Jacob.
Leg 4:
Distance6.500Time51:14.30Pace7:52.97ZoneEasy Miles
With William, part with Stephen and Matthew.
Fast Running Friend Workout - 2021-04-24 15:47:49
Workout Totals: Distance0.000Time0:00.00Pace0:00.00
Benjamin's splits at Clarance Robison Invitational 5000 by lap. His official time was 15:13.70.
Leg 1:
Distance0.000Time15:13.30Pace0:00.00
Split 1:Distance0.000Time1:11.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time1:11.10Pace0:00.00
Split 2:Distance0.000Time1:11.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time2:22.80Pace0:00.00
Split 3:Distance0.000Time1:10.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time3:32.80Pace0:00.00
Split 4:Distance0.000Time1:11.30Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time4:44.10Pace0:00.00
Split 5:Distance0.000Time1:11.60Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time5:55.70Pace0:00.00
Split 6:Distance0.000Time1:12.60Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time7:08.30Pace0:00.00
Split 7:Distance0.000Time1:14.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time8:22.50Pace0:00.00
Split 8:Distance0.000Time1:14.90Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time9:37.40Pace0:00.00
Split 9:Distance0.000Time1:16.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time10:53.60Pace0:00.00
Split 10:Distance0.000Time1:15.60Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time12:09.20Pace0:00.00
Split 11:Distance0.000Time1:15.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time13:24.70Pace0:00.00
Split 12:Distance0.000Time1:16.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time14:40.80Pace0:00.00
Split 13:Distance0.000Time0:32.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time15:13.30Pace0:00.00
 

Brown Crocs 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

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

Fast Running Friend Workout - 2021-04-26 08:46:19
Workout Totals: Distance12.000Time1:33:22.20Pace7:46.85
12 total, easy runs, usual distances. Benjamin did a mile pickup in 4:59, was sore from the 5000 on Saturday, which I think is a good sign.
Leg 1:
Distance1.000Time7:19.70Pace7:19.70ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time54:43.00Pace7:49.00ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3:
Distance4.000Time31:19.50Pace7:49.88ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 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 - 2021-04-27 08:48:04
Workout Totals: Distance12.000Time1:31:15.10Pace7:36.26
12 total, mostly easy runs, usual distances. Joseph and Jacob did a mile pickup down the canyon in 5:58. Benjamin did a pickup as well.
Leg 1:
Distance1.000Time7:21.90Pace7:21.90ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time52:26.10Pace7:29.44
With Joseph and Jacob, part with William.
Split 1:Distance5.770Time44:39.10Pace7:44.32ZoneEasy Miles
Cumilative:Distance5.770Time44:39.10Pace7:44.32
Split 2:Distance1.000Time5:58.30Pace5:58.30ZoneThreshold Miles
Cumilative:Distance6.770Time50:37.40Pace7:28.66
Split 3:Distance0.230Time1:48.70Pace7:52.61ZoneEasy Miles
Cumilative:Distance7.000Time52:26.10Pace7:29.44
 
Leg 3:
Distance4.000Time31:27.10Pace7:51.77ZoneEasy Miles
With Benjamin.

Brown Crocs 4 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
10.050.002.000.0012.05

Fast Running Friend Workout - 2021-04-28 08:46:34
Workout Totals: Distance12.046Time1:30:32.50Pace7:30.98
12 total. Tempo run with William. We did 2 down the canyon in 11:44 (5:46, 5:58). Jacob chased the rabbit and was rewarded with a PR of 10:36 (5:17, 5:19). Joseph made it to the first mile, and then his knees gave out.

Easy runs for other kids. Benjamin did his regular sub-5:00 mile pickup.
Leg 1:
Distance0.980Time7:49.40Pace7:58.98ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:44.50Pace5:52.25ZoneThreshold Miles
Tempo with William.
Leg 3:
Distance5.066Time40:31.60Pace7:59.98ZoneEasy Miles
Part with the boys, part with Benjamin, part alone.
Leg 4:
Distance4.000Time30:27.00Pace7:36.75ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-29 08:50:40
Workout Totals: Distance12.000Time1:31:40.00Pace7:38.33
12 total, easy runs. Benjamin did 14 total with a 3 mile tempo down the canyon in 14:50.
Leg 1:
Distance1.000Time7:31.70Pace7:31.70ZoneEasy Miles
With William.
Leg 2:
Distance7.000Time53:47.40Pace7:41.06ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3:
Distance4.000Time30:20.90Pace7:35.23ZoneEasy Miles
With Stephen and Matthew.

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

Fast Running Friend Workout - 2021-04-30 08:58:47
Workout Totals: Distance8.000Time1:01:46.10Pace7:43.26
12 total, easy runs.
Leg 1:
Distance1.000Time7:21.40Pace7:21.40ZoneEasy Miles
With William.
Leg 2:
Distance7.000Time54:24.70Pace7:46.39ZoneEasy Miles
With Joseph and Jacob, part with William and Matthew.
Fast Running Friend Workout - 2021-04-30 17:53:39
Workout Totals: Distance4.000Time31:52.50Pace7:58.12
Leg 1:
Distance4.000Time31:52.50Pace7:58.12ZoneEasy Miles
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
280.775.0033.114.75323.63
Brown Crocs 3 Miles: 24.00Brown Crocs 4 Miles: 275.62
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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