Breaking the Wall

April 2022

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 235.42 Year: 1829.28
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: 567.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
298.691.0023.255.44328.38
Lopsie Sports Sandals Miles: 64.22Lopsie Sports Sandals 2 Miles: 264.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-04-01 08:35:44
Workout Totals: Distance12.000Time1:38:06.30Pace8:10.53
Easy runs, 12 total, usual distances except for Mary - 3 miles, and William - I think only 1, still sick with a sore throat.
Leg 1:
Distance8.000Time1:02:00.40Pace7:45.05ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time8:37.10Pace8:37.10ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 3:
Distance3.000Time27:28.80Pace9:09.60ZoneEasy Miles
With Mary, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.220.005.000.0016.22

Fast Running Friend Workout - 2022-04-02 07:36:33
Workout Totals: Distance16.224Time2:00:41.70Pace7:26.36
12 total. Did a 5 mile tempo run down the canyon with Chad, Joseph, and Jacob. Joseph got 29:51, I had 29:52, Jacob stayed back with Chad and they had 30:07. Joseph struggled with the side ache and emotional stress at around 2.5 mark which slowed him down to 6:30 pace for about half a mile, but then recovered and was able finish strong. With about 1.25 to go Joseph and I put a gap on Chad and Jacob, and it gradually grew. The splits were 6:00, 5:58, 6:11, 6:02, 5:41. I was happy that I was able to break 30:00 again, and that Joseph is getting stronger.

Benjamin ran a small 5 K on a course with hills, but apparently about 100 meters short, and won it in 15:24. William was still sick, ran only 1 mile. Otherwise usual Saturday distances.

Did 10 in the morning, then watched the General Conference, then 6 more after.
Leg 1:
Distance2.480Time19:27.80Pace7:50.89ZoneEasy Miles
Warm-up
Leg 2:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 3:
Distance5.000Time29:52.10Pace5:58.42ZoneThreshold Miles
Tempo run.
Leg 4:
Distance2.744Time21:56.90Pace7:59.92ZoneEasy Miles
Back to the car.
Leg 5:
Distance3.000Time23:27.30Pace7:49.10ZoneEasy Miles
With Bonnie, Matthew and Stephen.
Leg 6:
Distance2.000Time17:26.00Pace8:43.00ZoneEasy Miles
With Bonnie, Mary, Matthew, and Stephen.
Leg 7:
Distance1.000Time8:31.60Pace8:31.60ZoneEasy Miles
With Bella, Bonnie, Matthew, and Stephen.

Lopsie Sports Sandals Miles: 16.22
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. Watch the General Conference.

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

Fast Running Friend Workout - 2022-04-04 08:34:56
Workout Totals: Distance12.000Time1:33:56.30Pace7:49.69
12 total. Did a 0.5 pickup with Joseph in 2:38. Jacob continued to the mile and got 5:03 thanks to 68 last quarter.

William could not run more than 300 meters today. Otherwise, usual distances, easy pace.
Leg 1:
Distance8.000Time59:55.90Pace7:29.49
With Joseph and Jacob.
Split 1:Distance4.480Time34:07.40Pace7:37.01ZoneEasy Miles
Cumilative:Distance4.480Time34:07.40Pace7:37.01
Split 2:Distance0.500Time2:38.90Pace5:17.80ZoneVO2 Max Miles
Cumilative:Distance4.980Time36:46.30Pace7:23.03
Split 3:Distance3.020Time23:09.60Pace7:40.13ZoneEasy Miles
Cumilative:Distance8.000Time59:55.90Pace7:29.49
 
Leg 2:
Distance1.000Time8:41.40Pace8:41.40ZoneEasy Miles
With Bella, Matthew, and Stephen.
Leg 3:
Distance1.000Time7:49.60Pace7:49.60ZoneEasy Miles
With Eric, Matthew, and Stephen.
Leg 4:
Distance2.000Time17:29.40Pace8:44.70ZoneEasy Miles
With Mary, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2022-04-05 17:25:12
Workout Totals: Distance12.000Time1:33:47.10Pace7:48.93
12 total. Mostly easy, did a hill sprint at the end. Easy pace, usual distances for everybody except for William - he is still recovering. He was able to run 2 miles today.
Leg 1:
Distance1.000Time8:40.40Pace8:40.40ZoneEasy Miles
With Bella, Walter, Eric, William, Stephen, Matthew, Joseph, and Jacob.
Leg 2:
Distance1.000Time8:29.70Pace8:29.70ZoneEasy Miles
With Eric, William, Stephen, Matthew, Joseph, and Jacob.
Leg 3:
Distance2.000Time16:50.80Pace8:25.40ZoneEasy Miles
With Mary, Stephen, Matthew, Joseph, and Jacob.
Leg 4:
Distance8.000Time59:46.20Pace7:28.28
Part with Joseph and Jacob, a little bit with Armando, part alone.
Split 1:Distance7.845Time58:52.30Pace7:30.26ZoneEasy Miles
Cumilative:Distance7.845Time58:52.30Pace7:30.26
Split 2:Distance0.155Time0:53.90Pace5:47.74ZoneVO2 Max Miles
Cumilative:Distance8.000Time59:46.20Pace7:28.28
 

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

Fast Running Friend Workout - 2022-04-06 08:27:23
Workout Totals: Distance12.000Time1:33:52.70Pace7:49.39
12 total, easy pace, William back to 4 miles, usual distances for others.

Benjamin did 12x400 averaging around 65.
Leg 1:
Distance8.000Time1:00:29.20Pace7:33.65ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time16:20.80Pace8:10.40ZoneEasy Miles
With Mary, Eric, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time8:25.30Pace8:25.30ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 4:
Distance1.000Time8:37.40Pace8:37.40ZoneEasy Miles
With Kira, Ashlyn, Walter, William, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.580.000.000.6212.20

Fast Running Friend Workout - 2022-04-07 17:27:26
Workout Totals: Distance12.197Time1:33:44.00Pace7:41.10
12 total. Did a 400 time trial. Jacob ran 59.9 (PR), Joseph 63.4. William was still recovering from the cold, but was still able to run 73. Matthew ran 76.3, repeat of his PR (I paced him). Stephen started with me and Matthew, and somehow ended up with 84. So he earned a second try in which he ran 81.5.

Mary ran a 2 mile record on the big girl course with hills - 15:42, negative split 8:00, 7:42 with the second half being uphill.

My original pair of Lopsie Sandals developed a hole too big for my comfort, so today I changed to a new pair.
Leg 1:
Distance1.561Time13:36.20Pace8:42.87
Warm-up, strides.
Split 1:Distance1.000Time8:28.60Pace8:28.60ZoneEasy Miles
Cumilative:Distance1.000Time8:28.60Pace8:28.60
Split 2:Distance0.062Time0:19.60Pace5:16.13ZoneVO2 Max Miles
Cumilative:Distance1.062Time8:48.20Pace8:17.36
Split 3:Distance0.187Time1:56.90Pace10:25.13ZoneEasy Miles
Cumilative:Distance1.249Time10:45.10Pace8:36.49
Split 4:Distance0.062Time0:17.00Pace4:34.19ZoneVO2 Max Miles
Cumilative:Distance1.311Time11:02.10Pace8:25.03
Split 5:Distance0.250Time2:34.10Pace10:16.40ZoneEasy Miles
Cumilative:Distance1.561Time13:36.20Pace8:42.87
 
Leg 2:
Distance0.140Time1:03.40Pace7:32.86
Timing Joseph and Jacob.
Split 1:Distance0.070Time0:28.00Pace6:40.00ZoneEasy Miles
Cumilative:Distance0.070Time0:28.00Pace6:40.00
Split 2:Distance0.070Time0:31.90Pace7:35.71ZoneEasy Miles
Cumilative:Distance0.140Time0:59.90Pace7:07.86
Split 3:Distance0.000Time0:03.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.140Time1:03.40Pace7:32.86
 
Leg 3:
Distance0.248Time1:16.30Pace5:07.66ZoneVO2 Max Miles
Pacing Matthew in the 400.
Leg 4:
Distance0.248Time1:21.50Pace5:28.63ZoneVO2 Max Miles
Pacing Stephen in the 400 - try 2.
Leg 5:
Distance1.000Time8:43.30Pace8:43.30ZoneEasy Miles
Back to the house.
Leg 6:
Distance1.000Time8:24.90Pace8:24.90ZoneEasy Miles
With Bella, Kira, William, Ashlyn, Walter, Stehen, Matthew, and Eric senior.
Leg 7:
Distance2.000Time15:42.80Pace7:51.40ZoneEasy Miles
With Mary.
Leg 8:
Distance6.000Time43:35.60Pace7:15.93ZoneEasy Miles
Alone.

Lopsie Sports Sandals 2 Miles: 12.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2022-04-08 08:33:16
Workout Totals: Distance12.125Time1:34:00.10Pace7:45.16
12 total, easy pace, usual distances for everybody, except William - he is up to 5.
Leg 1:
Distance8.000Time1:00:15.20Pace7:31.90ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance0.125Time1:29.50Pace11:56.00ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time7:31.10Pace7:31.10ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 4:
Distance2.000Time16:08.10Pace8:04.05ZoneEasy Miles
With William, Stephen, Matthew, and Mary.
Leg 5:
Distance1.000Time8:36.20Pace8:36.20ZoneEasy Miles
With Bella, William, Stephen, and Matthew.

Lopsie Sports Sandals 2 Miles: 12.12
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 - 2022-04-09 16:46:45
Workout Totals: Distance12.000Time1:28:52.30Pace7:24.36
Went to the Utah County Republican Delegate Convention in the morning. The kids ran on their own, I ran 12 later. Did a 2 mile tempo run. There was a headwind, and I was also tired. So I could only do 12:19 after the first mile in 5:58.

Jacob did 6x0.625 targeting 3:10. He did them in the 3:09 - 3:24 range. Headwind messed him up as well. Joseph did 3 intervals 3:19, 3:22, 3:32.

Benjamin did a 10 K tempo, hit a spasm, could only manage 35:03 I think.
Leg 1:
Distance12.000Time1:28:52.30Pace7:24.36
Split 1:Distance6.980Time53:24.70Pace7:39.13ZoneEasy Miles
Cumilative:Distance6.980Time53:24.70Pace7:39.13
Split 2:Distance2.000Time12:19.40Pace6:09.70ZoneThreshold Miles
Cumilative:Distance8.980Time1:05:44.10Pace7:19.21
Split 3:Distance3.020Time23:08.20Pace7:39.67ZoneEasy Miles
Cumilative:Distance12.000Time1:28:52.30Pace7:24.36
 

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

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

Fast Running Friend Workout - 2022-04-11 08:33:08
Workout Totals: Distance12.000Time1:32:29.20Pace7:42.43
12 total. Did 0.5 interval with Joseph and Jacob in 2:35. Otherwise, easy runs, usual distances. Benjamin did 12 total with strides, I think.
Leg 1:
Distance8.000Time59:52.20Pace7:29.02
With Joseph and Jacob.
Split 1:Distance4.480Time33:52.40Pace7:33.66ZoneEasy Miles
Cumilative:Distance4.480Time33:52.40Pace7:33.66
Split 2:Distance0.500Time2:35.70Pace5:11.40ZoneVO2 Max Miles
Cumilative:Distance4.980Time36:28.10Pace7:19.38
Split 3:Distance3.020Time23:24.10Pace7:44.93ZoneEasy Miles
Cumilative:Distance8.000Time59:52.20Pace7:29.02
 
Leg 2:
Distance1.000Time7:26.20Pace7:26.20ZoneEasy Miles
With Matthew, and Stephen.
Leg 3:
Distance1.000Time8:36.50Pace8:36.50ZoneEasy Miles
With Bella, Stephen and Matthew.
Leg 4:
Distance2.000Time16:34.30Pace8:17.15ZoneEasy Miles
With Mary, and some boys, do not remember who.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-04-12 16:57:08
Workout Totals: Distance12.000Time1:32:53.90Pace7:44.49
12 total. Easy runs, usual distances. Benjamin did 9 with a mile pickup, if I remember right.
Leg 1:
Distance2.000Time16:34.60Pace8:17.30ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 2:
Distance1.000Time8:13.70Pace8:13.70ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time7:39.60Pace7:39.60ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 4:
Distance8.000Time1:00:26.00Pace7:33.25ZoneEasy Miles
With Joseph and Jacob.

Lopsie Sports Sandals 2 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
10.871.000.001.5013.37

Fast Running Friend Workout - 2022-04-13 16:57:08
Workout Totals: Distance13.365Time1:45:26.90Pace7:53.39
Almost 13 total - on accident. Jacob did 6x0.625 down the canyon with 0.25 recovery jog. Joseph did 3 - every other one with him. I did 6x0.25 running the first quarter. Jacob's target was 3:10 (76). He ran 3:09 for the first 4, then 3:08, on the last one he was out of juice and ran 3:14. A lot better than on Saturday. Joseph was able to keep up with im on his intervals.

Benjamin attempted a 10 K tempo, but it was too humid for him, so he did 5K in around 17 minutes.

Otherwise we had easy runs with usual distances - except Matthew and William running one 6:47 mile. Stephen did it in 7:02, I think.
Leg 1:
Distance1.000Time8:26.10Pace8:26.10ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 2:
Distance1.000Time6:47.60Pace6:47.60ZoneMarathon Pace Miles
With William, Stephen, and Matthew.
Leg 3:
Distance2.000Time16:20.90Pace8:10.45ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 4:
Distance0.980Time7:55.50Pace8:05.20ZoneEasy Miles
Warm-up with Joseph and Jacob.
Leg 5:
Distance4.785Time36:41.20Pace7:40.02
Workout.
Split 1:Distance0.250Time1:15.70Pace5:02.80ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:15.70Pace5:02.80
Split 2:Distance0.550Time4:38.80Pace8:26.91ZoneEasy Miles
Cumilative:Distance0.800Time5:54.50Pace7:23.12
Split 3:Distance0.250Time1:15.80Pace5:03.20ZoneVO2 Max Miles
Cumilative:Distance1.050Time7:10.30Pace6:49.81
Split 4:Distance0.580Time5:07.00Pace8:49.31ZoneEasy Miles
Cumilative:Distance1.630Time12:17.30Pace7:32.33
Split 5:Distance0.250Time1:16.50Pace5:06.00ZoneVO2 Max Miles
Cumilative:Distance1.880Time13:33.80Pace7:12.87
Split 6:Distance0.580Time5:06.00Pace8:47.59ZoneEasy Miles
Cumilative:Distance2.460Time18:39.80Pace7:35.20
Split 7:Distance0.250Time1:17.60Pace5:10.40ZoneVO2 Max Miles
Cumilative:Distance2.710Time19:57.40Pace7:21.85
Split 8:Distance0.600Time5:21.30Pace8:55.50ZoneEasy Miles
Cumilative:Distance3.310Time25:18.70Pace7:38.82
Split 9:Distance0.250Time1:17.10Pace5:08.40ZoneVO2 Max Miles
Cumilative:Distance3.560Time26:35.80Pace7:28.26
Split 10:Distance0.600Time5:41.60Pace9:29.33ZoneEasy Miles
Cumilative:Distance4.160Time32:17.40Pace7:45.72
Split 11:Distance0.250Time1:16.50Pace5:06.00ZoneVO2 Max Miles
Cumilative:Distance4.410Time33:33.90Pace7:36.67
Split 12:Distance0.375Time3:07.30Pace8:19.47ZoneEasy Miles
Cumilative:Distance4.785Time36:41.20Pace7:40.02
 
Leg 6:
Distance3.600Time29:15.60Pace8:07.67ZoneEasy Miles
Cool-down, part with Jacob.

Lopsie Sports Sandals 2 Miles: 13.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2022-04-14 16:54:34
Workout Totals: Distance12.000Time1:30:53.00Pace7:34.42
12 total. Easy runs, usual distances for the kids, except for Mary - she ran a mile PR on the little girl course - 7:18.7. Matthew had a sore throat, ran only 1 mile.

Benjamin tried the 10 K tempo again. First 5 K was 16:32, then he got a spasm, slowed down to 6:00 pace, stopped after another 2.5 K.

I did an uphill sprint in 53.6 at the end of my run.
Leg 1:
Distance1.000Time8:33.50Pace8:33.50ZoneEasy Miles
With William, Matthew, Stephen, Mary and Bella.
Leg 2:
Distance1.000Time7:18.70Pace7:18.70ZoneEasy Miles
With William, Stephen, and Mary.
Leg 3:
Distance8.000Time1:00:39.70Pace7:34.96ZoneEasy Miles
With Joseph and Jacob.
Leg 4:
Distance2.000Time14:21.10Pace7:10.55
Alone.
Split 1:Distance1.845Time13:27.50Pace7:17.67ZoneEasy Miles
Cumilative:Distance1.845Time13:27.50Pace7:17.67
Split 2:Distance0.155Time0:53.60Pace5:45.81ZoneVO2 Max Miles
Cumilative:Distance2.000Time14:21.10Pace7:10.55
 

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-04-15 08:35:29
Workout Totals: Distance12.000Time1:29:24.40Pace7:27.03
12 total. Easy pace. Usual distances for everybody, except Matthew was sick, ran only 1 mile.
Leg 1:
Distance8.000Time59:24.90Pace7:25.61ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance4.000Time29:59.50Pace7:29.88ZoneEasy Miles
Alone.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-04-16 16:45:04
Workout Totals: Distance12.000Time1:34:30.20Pace7:52.52
12 total, easy pace. We went on a Russian immersion campout with the Russian branch to help the youth learn Russian. Ran reduced mileage afterwards. Joseph and Jacob did 12, William 5, Stephen 3.

Matthew, Mary, and Bella raced 1600 at the Roadrunners track meet. Matthew still had a sore throat, but wanted to race, was able to run 6:19. Mary ran 7:19. Bella did 7:54, which translates do about 7:57 mile, making it her first sub-8:00 mile equivalent.

Benjamin did a tempo run with Noah, 5 miles at 5:40 pace.
Leg 1:
Distance8.000Time1:03:02.60Pace7:52.82ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance4.000Time31:27.60Pace7:51.90ZoneEasy Miles
With Stephen, part with William.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.001.0012.10

Fast Running Friend Workout - 2022-04-18 08:34:31
Workout Totals: Distance12.100Time1:32:39.50Pace7:39.46
12+ total. Did 0.5 pickup with Joseph and Jacob in 2:40. Then in the evening William wanted to run a fast 0.5 down the canyon, which we did in 2:36. Benjamin did 12 with a mile pickup in 5:00.
Leg 1:
Distance8.000Time59:25.90Pace7:25.74
With Joseph and Jacob.
Split 1:Distance4.480Time33:53.10Pace7:33.82ZoneEasy Miles
Cumilative:Distance4.480Time33:53.10Pace7:33.82
Split 2:Distance0.500Time2:40.10Pace5:20.20ZoneVO2 Max Miles
Cumilative:Distance4.980Time36:33.20Pace7:20.40
Split 3:Distance3.020Time22:52.70Pace7:34.54ZoneEasy Miles
Cumilative:Distance8.000Time59:25.90Pace7:25.74
 
Leg 2:
Distance1.000Time8:28.50Pace8:28.50ZoneEasy Miles
With Eric, Bella, Stephen, William, and Matthew.
Leg 3:
Distance2.000Time16:45.90Pace8:22.95ZoneEasy Miles
With Mary, Stephen, William, and Matthew - part with Eric.
Leg 4:
Distance0.500Time2:36.80Pace5:13.60ZoneVO2 Max Miles
With William.
Leg 5:
Distance0.600Time5:22.40Pace8:57.33ZoneEasy Miles
With William.

Lopsie Sports Sandals 2 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2022-04-19 13:35:16
Workout Totals: Distance12.000Time1:32:12.60Pace7:41.05
12 total. I paced William in a 3 mile tempo run down the canyon. There was some headwind. He ran 6:10, 6:27, 6:20 - 18:57. Joseph and Jacob ran separately doing a rabbit chase with a 30 second gap. Jacob caught Joseph at 2 miles. Jacob did 16:43 (5:31,5:41,5:31). Joseph had a side ache, but still managed to do 17:57.

Benjamin did 12 with a mile pickup if I remember right.
Leg 1:
Distance2.000Time16:31.80Pace8:15.90ZoneEasy Miles
With Mary, Stephen and Matthew.
Leg 2:
Distance1.000Time8:18.10Pace8:18.10ZoneEasy Miles
With Bella, Stephen and Matthew.
Leg 3:
Distance0.980Time8:33.60Pace8:44.08ZoneEasy Miles
With William.
Leg 4:
Distance3.000Time18:57.00Pace6:19.00ZoneThreshold Miles
William's tempo run.
Leg 5:
Distance5.020Time39:52.10Pace7:56.51ZoneEasy Miles
Part with William, part alone.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.250.0012.00

Fast Running Friend Workout - 2022-04-20 08:31:25
Workout Totals: Distance12.000Time1:33:36.70Pace7:48.06
12 total. Easy runs, usual distances. Stephen had a sore throat, ran only 1 mile.

Benjamin did 3x2 miles on the course that is relatively flat but had a 180 half way. I gave him the target of 10:05 accounting for the 180 turn. He got 10:08, 10:24, 10:18. Had a spasm. But I think perhaps we found a workout that will train him to run through it.
Leg 1:
Distance8.000Time1:00:46.50Pace7:35.81ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time8:13.10Pace8:13.10ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 3:
Distance2.000Time16:14.70Pace8:07.35ZoneEasy Miles
With Mary, Matthew, and William.
Leg 4:
Distance1.000Time8:22.40Pace8:22.40
With Eric, William, and Matthew.
Split 1:Distance0.750Time6:49.50Pace9:06.00ZoneEasy Miles
Cumilative:Distance0.750Time6:49.50Pace9:06.00
Split 2:Distance0.250Time1:32.90Pace6:11.60ZoneThreshold Miles
Cumilative:Distance1.000Time8:22.40Pace8:22.40
 

Lopsie Sports Sandals 2 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
11.500.000.000.5012.00

Fast Running Friend Workout - 2022-04-21 08:11:39
Workout Totals: Distance8.000Time59:27.50Pace7:25.94
12 total. Did 0.5 pickup with Joseph. Jacob continued to the mile in 5:12. 1 mile for Stephen, easy runs, usual distances for everybody else. Benjamin did the mile pickup in 5:06.
Leg 1:
Distance8.000Time59:27.50Pace7:25.94
With Joseph and Jacob.
Split 1:Distance4.480Time33:36.60Pace7:30.13ZoneEasy Miles
Cumilative:Distance4.480Time33:36.60Pace7:30.13
Split 2:Distance0.500Time2:38.90Pace5:17.80ZoneVO2 Max Miles
Cumilative:Distance4.980Time36:15.50Pace7:16.85
Split 3:Distance3.020Time23:12.00Pace7:40.93ZoneEasy Miles
Cumilative:Distance8.000Time59:27.50Pace7:25.94
 
Fast Running Friend Workout - 2022-04-21 20:50:46
Workout Totals: Distance4.000Time33:22.30Pace8:20.58
 
Leg 1:
Distance2.000Time16:59.90Pace8:29.95ZoneEasy Miles
With Mary, William, and Matthew.
Leg 2:
Distance1.000Time8:31.80Pace8:31.80ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 3:
Distance1.000Time7:50.60Pace7:50.60ZoneEasy Miles
With Matthew.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-04-22 08:36:18
Workout Totals: Distance12.000Time1:33:15.60Pace7:46.30
12 total, easy pace, usual distances, except for Stephen who is recovering from a cold. Today he was able to run 2 miles at sub-8:00.
Leg 1:
Distance6.000Time44:35.00Pace7:25.83ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time15:52.00Pace7:56.00ZoneEasy Miles
With Stephen, William, Joseph, and Jacob.
Leg 3:
Distance1.000Time8:23.60Pace8:23.60ZoneEasy Miles
With Bella, William, and Matthew.
Leg 4:
Distance1.000Time7:29.50Pace7:29.50ZoneEasy Miles
With Matthew and William.
Leg 5:
Distance2.000Time16:55.50Pace8:27.75ZoneEasy Miles
With William, Mary, and Matthew.

Lopsie Sports Sandals 2 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
11.310.005.000.0016.31

Fast Running Friend Workout - 2022-04-23 09:07:06
Workout Totals: Distance16.315Time2:04:28.80Pace7:37.79
16+ total. Did a 5 mile tempo run down the canyon. Started with Chad, Joseph, and Jacob. Jacob went ahead from the start, Chad, Joseph, and I ran together for a couple of miles. Then Chad dropped back, and about half a mile later I dropped back. Jacob got 29:06, Joseph 29:57, I got 30:39, and Chad switched to a fartlek to get some kind of fast running in on a bad day. For some reason I did not have the strength, maybe due to the lack of sleep, maybe due to not doing hard tempos for the last three weeks.

Benjamin repeated 3x2 miles workout, was a bit slower due to the wind. More or less the same pattern - 10:14, 10:24, 10:18. Got a spasm, fought his way through it.
 
Leg 1:
Distance2.480Time19:50.50Pace8:00.04ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time30:39.00Pace6:07.80ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.650Time22:13.30Pace8:23.13ZoneEasy Miles
Back to the car with Chad.
Leg 4:
Distance1.060Time9:43.30Pace9:10.28ZoneEasy Miles
With Mary, Stephen, and Matthew.
Leg 5:
Distance2.000Time15:43.30Pace7:51.65ZoneEasy Miles
With Matthew, part with Mary and Stephen.
Leg 6:
Distance1.000Time8:45.00Pace8:45.00ZoneEasy Miles
Back to the house with Stephen, Mary, and Matthew.
Leg 7:
Distance1.000Time7:48.30Pace7:48.30ZoneEasy Miles
With Matthew.
Leg 8:
Distance1.000Time8:21.80Pace8:21.80ZoneEasy Miles
With Bella and Matthew.
Leg 9:
Distance0.125Time1:24.30Pace11:14.40ZoneEasy Miles
With Leigha.

Lopsie Sports Sandals 2 Miles: 16.32
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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2022-04-25 08:18:57
Workout Totals: Distance12.060Time1:32:03.40Pace7:37.99
12 total, easy pace, usual distances. Benjamin did a mile pickup in 4:51.
Leg 1:
Distance8.000Time58:42.50Pace7:20.31ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time8:22.60Pace8:22.60ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time7:28.70Pace7:28.70ZoneEasy Miles
With Stephen, William, and Matthew.
Leg 4:
Distance2.060Time17:29.60Pace8:29.51ZoneEasy Miles
With Mary, William, Stephen and Matthew - to the park, did uphill bounds there, then back.

Lopsie Sports Sandals 2 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.120.001.000.0012.12

Fast Running Friend Workout - 2022-04-26 08:31:28
Workout Totals: Distance12.125Time1:32:20.50Pace7:36.95
12 total. Usual distances, easy pace for everybody except Joseph and I did a mile pickup in 5:57, Jacob did it in 5:07. Benjamin did his mile pickup in Austin in 4:51 again.
Leg 1:
Distance8.000Time59:14.10Pace7:24.26
With Joseph and Jacob.
Split 1:Distance4.480Time34:01.80Pace7:35.76ZoneEasy Miles
Cumilative:Distance4.480Time34:01.80Pace7:35.76
Split 2:Distance1.000Time5:57.50Pace5:57.50ZoneThreshold Miles
Cumilative:Distance5.480Time39:59.30Pace7:17.83
Split 3:Distance2.520Time19:14.80Pace7:38.25ZoneEasy Miles
Cumilative:Distance8.000Time59:14.10Pace7:24.26
 
Leg 2:
Distance0.125Time1:23.50Pace11:08.00ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time8:15.00Pace8:15.00ZoneEasy Miles
With Bella, Mary, William, Stephen, and Matthew.
Leg 4:
Distance1.000Time7:46.50Pace7:46.50ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 5:
Distance2.000Time15:41.40Pace7:50.70ZoneEasy Miles
With William, Stephen, and Matthew.

Lopsie Sports Sandals 2 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2022-04-27 08:33:25
Workout Totals: Distance12.000Time1:30:25.80Pace7:32.15
12 total, did 0.5 pickup with Joseph in 2:38, Jacob went to the mile, I think 5:12. Benjamin did 3x2 miles on his course with a 180 turn - 9:57, 9:58, 9:50. First good workout in a while.
Leg 1:
Distance8.000Time57:26.60Pace7:10.82
With Joseph and Jacob.
Split 1:Distance4.480Time33:20.90Pace7:26.63ZoneEasy Miles
Cumilative:Distance4.480Time33:20.90Pace7:26.63
Split 2:Distance0.500Time2:38.70Pace5:17.40ZoneVO2 Max Miles
Cumilative:Distance4.980Time35:59.60Pace7:13.65
Split 3:Distance3.020Time21:27.00Pace7:06.16ZoneEasy Miles
Cumilative:Distance8.000Time57:26.60Pace7:10.82
 
Leg 2:
Distance2.000Time17:14.50Pace8:37.25ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time8:09.90Pace8:09.90ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 4:
Distance1.000Time7:34.80Pace7:34.80ZoneEasy Miles
With William, Stephen, and Matthew.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-04-28 09:15:51
Workout Totals: Distance12.000Time1:34:04.20Pace7:50.35
12 total, easy pace, usual distances for everybody. Benjamin did a mile pickup in 4:58.
Leg 1:
Distance8.000Time1:00:20.00Pace7:32.50ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time17:53.40Pace8:56.70ZoneEasy Miles
With Mary, Bella, William, Stephen, and Matthew.
Leg 3:
Distance2.000Time15:50.80Pace7:55.40ZoneEasy Miles
With William, Stephen, and Matthew.

Lopsie Sports Sandals 2 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
10.340.002.000.0012.34

Fast Running Friend Workout - 2022-04-29 09:09:59
Workout Totals: Distance12.340Time1:38:03.50Pace7:56.78
12 total. Paced William for 2 miles down the canyon - I paced him. He ran 12:10 (6:01, 6:09). Matthew ran 12:27 (6:09, 6:18). Stephen got 13:49. Joseph paced Matthew, Jacob paced Stephen.

Benjamin did 12 miles (9+3) easy.
Leg 1:
Distance2.000Time15:01.20Pace7:30.60ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time8:07.90Pace8:07.90ZoneEasy Miles
Warm-up with the boys.
Leg 3:
Distance2.000Time12:10.50Pace6:05.25ZoneThreshold Miles
Pacing William.
Leg 4:
Distance3.140Time26:18.90Pace8:22.83ZoneEasy Miles
Part with Stephen and Matthew, part alone.
Leg 5:
Distance1.200Time10:35.80Pace8:49.83ZoneEasy Miles
With Mary, part with Bella.
Leg 6:
Distance2.000Time18:08.90Pace9:04.45ZoneEasy Miles
With Mary.
Leg 7:
Distance1.000Time7:40.30Pace7:40.30ZoneEasy Miles
Alone.

Lopsie Sports Sandals 2 Miles: 12.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.520.005.000.0017.52

Fast Running Friend Workout - 2022-04-30 08:56:56
Workout Totals: Distance17.520Time2:11:25.00Pace7:30.06
17+ total. Did a 5 mile tempo down the canyon with Chad and Joseph. It went much better than last week. I ran 29:28 (5:54, 5:52, 5:54, 5:57, 5:51). Chad and Joseph dropped me with about 500 to go. Joseph got 29:20, Chad 29:22. I think better sleep and doing a tempo run last week made a difference.

Jacob ran easy 4 miles recovering from a fever.

Benjamin did 3+2 on his mile stretch with 180 turns. 15:17 for 3, and then he started getting a spasm in the second interval, I think he got something around 10:30.

Otherwise, easy runs usual distances, except for Mary who ran only a bit over 1 mile, and Matthew who ran only 1 mile and then could not run more because of foot pain.
Leg 1:
Distance2.480Time19:17.70Pace7:46.81ZoneEasy Miles
Warm-up with Joseph, Jacob, and Chad.
Leg 2:
Distance5.000Time29:28.40Pace5:53.68ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.670Time23:09.00Pace8:40.22ZoneEasy Miles
Back to the car.
Leg 4:
Distance1.000Time8:07.10Pace8:07.10ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 5:
Distance2.370Time20:01.60Pace8:27.00ZoneEasy Miles
Part with Stephen and Mary, part alone.
Leg 6:
Distance4.000Time31:21.20Pace7:50.30ZoneEasy Miles
With Stephen.

Lopsie Sports Sandals 2 Miles: 17.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
298.691.0023.255.44328.38
Lopsie Sports Sandals Miles: 64.22Lopsie Sports Sandals 2 Miles: 264.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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