Breaking the Wall

April 2023

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 3010.45
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
289.735.0023.006.36324.09
Blue Crocs Miles: 324.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Apr 01, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.503.004.500.0014.00

Fast Running Friend Workout - 2023-04-01 07:46:21
Workout Totals: Distance14.000Time1:44:31.10Pace7:27.94
14 total. The half got cancelled so we improvised with a workout. Did a 7.5 tempo in 48:35. 3.5 down, 2 up 2 down. Paced Matthew for the first 3.5, then ran alone. Joseph paced Bonnie and William. William got 51:30, Bonnie 51:40. Joseph went ahead with William at the end.

Matthew got 22:35 for 3.5. Then I ran 7:00, 6:48 uphill, and 6:09, 6:03 downhill. This was my first tempo run after the hamstring strain. I am happy with how it went. I am also happy that both Bonnie and William were able to average sub-7:00 on this course.
Leg 1:
Distance0.600Time5:29.50Pace9:09.17ZoneEasy Miles
Warm-up.
Leg 2:
Distance7.500Time48:35.50Pace6:28.73
Tempo run.
Split 1:Distance3.000Time19:28.10Pace6:29.37ZoneMarathon Pace Miles
Cumilative:Distance3.000Time19:28.10Pace6:29.37
Split 2:Distance4.500Time29:07.40Pace6:28.31ZoneThreshold Miles
Cumilative:Distance7.500Time48:35.50Pace6:28.73
 
Leg 3:
Distance3.900Time32:59.50Pace8:27.56ZoneEasy Miles
Cool-down, part with Jacob.
Leg 4:
Distance2.000Time17:26.60Pace8:43.30ZoneEasy Miles
With Mary.

Blue Crocs Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Apr 02, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. General Conference.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Apr 03, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-04-03 08:32:41
Workout Totals: Distance12.000Time1:38:15.20Pace8:11.27
12 total. Easy runs, usual distances.
Leg 1:
Distance8.000Time1:03:49.20Pace7:58.65ZoneEasy Miles
With Jacob and Bonnie.
Leg 2:
Distance2.000Time17:17.20Pace8:38.60ZoneEasy Miles
Part with Stephen and Matthew, part alone.
Leg 3:
Distance2.000Time17:08.80Pace8:34.40ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Apr 04, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.001.250.0012.00

Fast Running Friend Workout - 2023-04-04 09:51:22
Workout Totals: Distance12.000Time1:36:00.30Pace8:00.03
12 total. Did a pickup for 1.25. Usual distances for the kids, easy pace.
Leg 1:
Distance4.000Time31:27.20Pace7:51.80ZoneEasy Miles
With Stephen and Matthew. Maybe William as well.
Leg 2:
Distance6.000Time45:28.10Pace7:34.68
Alone.
Split 1:Distance4.565Time36:31.00Pace7:59.96ZoneEasy Miles
Cumilative:Distance4.565Time36:31.00Pace7:59.96
Split 2:Distance1.250Time7:28.10Pace5:58.48ZoneThreshold Miles
Cumilative:Distance5.815Time43:59.10Pace7:33.84
Split 3:Distance0.185Time1:29.00Pace8:01.08ZoneEasy Miles
Cumilative:Distance6.000Time45:28.10Pace7:34.68
 
Leg 3:
Distance0.500Time5:07.90Pace10:15.80ZoneEasy Miles
With Leigha, Mary and Bella.
Leg 4:
Distance1.500Time13:57.10Pace9:18.07ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Apr 05, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

Fast Running Friend Workout - 2023-04-05 08:26:33
Workout Totals: Distance12.000Time1:42:57.20Pace8:34.77
12 total, easy pace, usual distances.
Leg 1:
Distance8.000Time1:08:07.90Pace8:30.99ZoneEasy Miles
With Jose, Jacob, and Bonnie.
Leg 2:
Distance2.000Time15:12.60Pace7:36.30
With Bonnie, part with Stephen and Matthew.
Split 1:Distance1.500Time12:05.60Pace8:03.73ZoneEasy Miles
Cumilative:Distance1.500Time12:05.60Pace8:03.73
Split 2:Distance0.500Time3:07.00Pace6:14.00ZoneThreshold Miles
Cumilative:Distance2.000Time15:12.60Pace7:36.30
 
Leg 3:
Distance0.500Time5:07.80Pace10:15.60ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4:
Distance1.500Time14:28.90Pace9:39.27ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Apr 06, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.5014.00

Fast Running Friend Workout - 2023-04-06 08:24:31
Workout Totals: Distance14.000Time1:54:26.30Pace8:10.45
14 total. Usual distances for the kids. Did 0.5 uphill with Jacob for his warm-up. Then he did 1.25 down the canyon, but all he had was 6:49. I had him do a 1.875 but all he had was 57. Then he finally found the groove at the end and did the uphill 0.155 in 43. He has been having this strange problem where he does not turn over very fast, looks like he is jogging, but cannot go any faster. Sometimes he is able to kick himself out of it.

Bonnie and William did 3x1.25 down in 7:28, up 8:13, down in 7:29 or 7:28. I was happy with this workout for them.
Leg 1:
Distance8.000Time1:03:40.80Pace7:57.60
With Jacob.
Split 1:Distance2.270Time18:21.50Pace8:05.24ZoneEasy Miles
Cumilative:Distance2.270Time18:21.50Pace8:05.24
Split 2:Distance0.500Time3:02.10Pace6:04.20ZoneVO2 Max Miles
Cumilative:Distance2.770Time21:23.60Pace7:43.39
Split 3:Distance5.230Time42:17.20Pace8:05.12ZoneEasy Miles
Cumilative:Distance8.000Time1:03:40.80Pace7:57.60
 
Leg 2:
Distance4.000Time31:58.40Pace7:59.60ZoneEasy Miles
With Matthew and Stephen.
Leg 3:
Distance0.500Time5:00.60Pace10:01.20ZoneEasy Miles
With Leigha, Presten, Mary and Bella.
Leg 4:
Distance1.000Time9:38.20Pace9:38.20ZoneEasy Miles
With Mary, Bella, and Presten.
Leg 5:
Distance0.500Time4:08.30Pace8:16.60ZoneEasy Miles
With Bella.

Blue Crocs Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Apr 07, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-04-07 09:01:16
Workout Totals: Distance12.000Time1:37:21.70Pace8:06.81
12 total. Easy pace, mostly, usual distances. Jacob did some pickups. I think a couple of uphill strides, then 0.25 down the canyon in 65.
Leg 1:
Distance10.000Time1:19:39.50Pace7:57.95ZoneEasy Miles
With Joseph and Jacob. Part with Stephen and Matthew if I remember right.
Leg 2:
Distance2.000Time17:42.20Pace8:51.10ZoneEasy Miles
With Mary, do not remember if we had Bella.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Apr 08, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.003.750.0016.00

Fast Running Friend Workout - 2023-04-08 07:30:51
Workout Totals: Distance16.000Time2:12:18.90Pace8:16.18
16 total. Did 3x1.25 down 7:25, up 7:59, down 7:19. First one with Bonnie, William, and Matthew. Jacob ran it in 6:40. On the second one I had Jacob pace us. William and Bonnie felt behind and finished in 8:25. On the third one William and Bonnie fell behind and finished in 7:35. I think they were tired from doing this workout on Thursday, but it might be good to do such workouts on tired legs from time to time.

Jacob ran the last interval in 6:21, and improvement.

Joseph did not run much today due to a hurt foot.

Stephen started with us on the first interval, his target was to make it to 0.5, and he would have made it except he had to go to the bathroom. Then he ran 0.5 in 3:00 alone later.

I was happy to break 8:00 on the uphill (6:24 pace).

Leigha ran her first mile and got 10:03 (holding the hand). She was very excited about her success.
Leg 1:
Distance2.000Time16:13.00Pace8:06.50ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time37:24.40Pace7:28.88
Workout.
Split 1:Distance1.250Time7:25.70Pace5:56.56ZoneThreshold Miles
Cumilative:Distance1.250Time7:25.70Pace5:56.56
Split 2:Distance0.500Time6:00.10Pace12:00.20ZoneEasy Miles
Cumilative:Distance1.750Time13:25.80Pace7:40.46
Split 3:Distance1.250Time7:59.80Pace6:23.84ZoneThreshold Miles
Cumilative:Distance3.000Time21:25.60Pace7:08.53
Split 4:Distance0.500Time5:40.80Pace11:21.60ZoneEasy Miles
Cumilative:Distance3.500Time27:06.40Pace7:44.69
Split 5:Distance1.250Time7:19.90Pace5:51.92ZoneThreshold Miles
Cumilative:Distance4.750Time34:26.30Pace7:15.01
Split 6:Distance0.250Time2:58.10Pace11:52.40ZoneEasy Miles
Cumilative:Distance5.000Time37:24.40Pace7:28.88
 
Leg 3:
Distance7.000Time1:00:29.10Pace8:38.44ZoneEasy Miles
Distance/cool-down.
Leg 4:
Distance1.000Time10:03.20Pace10:03.20ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 5:
Distance1.000Time8:09.20Pace8:09.20ZoneEasy Miles
With Mary.

Blue Crocs Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Apr 09, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Apr 10, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-04-10 08:26:27
Workout Totals: Distance12.000Time1:34:33.20Pace7:52.77
12 total. Easy pace, usual distances.
Leg 1:
Distance8.000Time1:03:01.00Pace7:52.62ZoneEasy Miles
With Jacob and Bonnie, part with Joseph.
Leg 2:
Distance4.000Time31:32.20Pace7:53.05ZoneEasy Miles
With Stephen and Matthew.

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

Fast Running Friend Workout - 2023-04-11 08:18:19
Workout Totals: Distance12.000Time1:38:37.90Pace8:13.16
12 total, easy pace. Benjamin is visiting us, did 9+3 with a mile pickup in 4:44.

Jacob did some strides uphill and downhill, but this was not enough to wake up - his 1.25 down was 6:40.
Leg 1:
Distance8.000Time1:09:02.20Pace8:37.77ZoneEasy Miles
With Jacob, Jose, and Bonnie.
Leg 2:
Distance4.000Time29:35.70Pace7:23.93ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Apr 12, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.004.000.0013.30

Fast Running Friend Workout - 2023-04-12 08:30:36
Workout Totals: Distance13.300Time1:43:48.70Pace7:48.32
13+ total. Did a 4 mile tempo run down the canyon. It was a slow day. There was some headwind, but not enough to justify the slowdown. I ran with Bonnie for the first 2 miles in 12:21, but then could not speed up very much, and finished in 24:36. Benjamin got 20:24 with a 5:14 spasm in the last mile. Then after recovery 5:10 mile uphill. Jacob did 1.25 in 6:36, then after a while, 2:35 for 0.5 uphill.

Leigha improved her mile time to 9:49 (holding the hand), first time under 10:00.
Leg 1:
Distance1.250Time11:12.20Pace8:57.76ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.000Time24:36.00Pace6:09.00ZoneThreshold Miles
Tempo run.
Leg 3:
Distance3.050Time26:13.00Pace8:35.74ZoneEasy Miles
Cool-down.
Leg 4:
Distance2.000Time15:58.10Pace7:59.05ZoneEasy Miles
Part with Stephen and Matthew, part alone.
Leg 5:
Distance1.000Time9:49.40Pace9:49.40ZoneEasy Miles
With Leigha, Bonnie, William, and Benjamin.
Leg 6:
Distance2.000Time16:00.00Pace8:00.00ZoneEasy Miles
With William, Bonnie, and Benjamin.

Blue Crocs Miles: 13.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Apr 13, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

Fast Running Friend Workout - 2023-04-13 07:20:05
Workout Totals: Distance12.000Time1:37:32.00Pace8:07.67
12 total. Did 0.25 in 71 down. Benjamin and Jacob did 2x0.125 up first one in 36, on the second one Benjamin did 33, Jacob 30, and then 0.5 down Benjamin 2:19, Jacob 2:20.
Leg 1:
Distance8.000Time1:05:41.30Pace8:12.66
With Benjamin and Jacob, part with William and Joseph.
Split 1:Distance4.230Time35:32.90Pace8:24.23ZoneEasy Miles
Cumilative:Distance4.230Time35:32.90Pace8:24.23
Split 2:Distance0.250Time1:11.40Pace4:45.60ZoneVO2 Max Miles
Cumilative:Distance4.480Time36:44.30Pace8:12.03
Split 3:Distance3.520Time28:57.00Pace8:13.47ZoneEasy Miles
Cumilative:Distance8.000Time1:05:41.30Pace8:12.66
 
Leg 2:
Distance4.000Time31:50.70Pace7:57.68ZoneEasy Miles
With Stephen and Matthew.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Apr 14, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2023-04-14 13:24:06
Workout Totals: Distance13.000Time1:45:52.60Pace8:08.66
13 total. Easy pace, mostly. Leigha ran a mile PR (holding the hand) of 9:29. Benjamin did a mile pickup in 4:43 down the canyon.
Leg 1:
Distance1.000Time9:29.70Pace9:29.70ZoneEasy Miles
With Leigha and the gang.
Leg 2:
Distance1.000Time8:34.50Pace8:34.50ZoneEasy Miles
With Benjamin, William, Stephen, Matthew, Presten, Mary, and Bella.
Leg 3:
Distance11.000Time1:27:48.40Pace7:58.95ZoneEasy Miles
With Benjamin, part with William, Stephen, and Matthew.

Blue Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Apr 15, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.004.000.0016.50

Fast Running Friend Workout - 2023-04-15 07:21:40
Workout Totals: Distance16.500Time2:13:26.50Pace8:05.24
16 total. Did a 4 mile tempo down the canyon in 24:03. Improvement over Wednesday. Bonnie and William were with me through the first 2 in 12:05. Bonnie did one more mile with 18:22 at 3 miles. William did all 4 in 24:23, which was a pleasant surprise. Jacob ran the first mile with Benjamin in 5:02, then paced me the rest of the way. He got 23:03 for 4 miles. Then he and Benjamin after some rest ran a fast downhill mile. Benjamin got 4:54, Jacob 4:59.

Stephen ran one mile down in 6:13. Matthew kept up with us for about 1.25 then fell back. He probably got around 12:20.
Leg 1:
Distance1.100Time10:00.00Pace9:05.45ZoneEasy Miles
Warm-up with the gang.
Leg 2:
Distance4.000Time24:03.80Pace6:00.95ZoneThreshold Miles
Tempo run.
Leg 3:
Distance7.400Time1:05:23.00Pace8:50.14ZoneEasy Miles
Distance with Jacob, part with Bonnie and Benjamin.
Leg 4:
Distance2.000Time15:42.50Pace7:51.25ZoneEasy Miles
Alone.
Leg 5:
Distance1.000Time8:15.70Pace8:15.70ZoneEasy Miles
With Mary.
Leg 6:
Distance1.000Time10:01.50Pace10:01.50ZoneEasy Miles
With Mary and Leigha.

Blue Crocs Miles: 16.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Apr 16, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Apr 17, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-04-17 08:34:22
Workout Totals: Distance12.000Time1:35:36.20Pace7:58.02
12 total. Easy runs, usual distances.
Leg 1:
Distance10.000Time1:16:56.30Pace7:41.63ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time10:38.80Pace10:38.80ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3:
Distance1.000Time8:01.10Pace8:01.10ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Apr 18, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.120.001.000.0012.12

Fast Running Friend Workout - 2023-04-18 08:28:54
Workout Totals: Distance12.120Time1:39:55.40Pace8:14.67
12 total. Did a mile pickup with Joseph in 6:00. Jacob ran the first quarter with us, then sped up and ran 6:49 for 1.25.
Leg 1:
Distance8.120Time1:03:36.10Pace7:49.96
With Joseph and Jacob.
Split 1:Distance4.350Time34:36.60Pace7:57.38ZoneEasy Miles
Cumilative:Distance4.350Time34:36.60Pace7:57.38
Split 2:Distance1.000Time6:00.60Pace6:00.60ZoneThreshold Miles
Cumilative:Distance5.350Time40:37.20Pace7:35.55
Split 3:Distance2.770Time22:58.90Pace8:17.80ZoneEasy Miles
Cumilative:Distance8.120Time1:03:36.10Pace7:49.96
 
Leg 2:
Distance2.000Time15:53.70Pace7:56.85ZoneEasy Miles
Part with Stephen and Matthew, part alone.
Leg 3:
Distance1.000Time10:38.80Pace10:38.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time9:46.80Pace9:46.80ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Apr 19, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-04-19 08:23:15
Workout Totals: Distance12.000Time1:33:57.40Pace7:49.78
12 total. Jacob did some pickups, I think. He has been struggling with the panic attacks when the pace gets fast. Very interesting problem. His attitude is as good as it could be. He tries as hard as he can. But the pain of the fast pace past a certain threshold which is somewhere in the 5:10 range triggers a shutdown. Sometimes he cannot even run as little as a quarter mile at that pace. He had this happen to him before when he was younger. Back then he reacted more emotionally. Now he has his emotions under control, but it still happens.
Leg 1:
Distance8.000Time1:02:47.20Pace7:50.90ZoneEasy Miles
With Joseph, Jacob, and Bonnie - if I remember right.
Leg 2:
Distance4.000Time31:10.20Pace7:47.55ZoneEasy Miles
With William and Stephen.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Apr 20, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-04-20 08:31:35
Workout Totals: Distance12.000Time1:35:17.60Pace7:56.47
12 total. Easy pace for me. I think Jacob did some pickups and Joseph ran 0.5 with him.
Leg 1:
Distance10.000Time1:16:14.80Pace7:37.48ZoneEasy Miles
I think this was part with Joseph, Jacob, and Bonnie, and part alone.
Leg 2:
Distance1.000Time10:09.60Pace10:09.60ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3:
Distance1.000Time8:53.20Pace8:53.20ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Apr 21, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2023-04-21 09:15:40
Workout Totals: Distance12.000Time1:34:36.30Pace7:53.03
12 total. Turned 50 today. Celebrated by running a sub-6:00 mile down the canyon just in case something bad happens - it can anytime when you are older - and I would not be able to do it in the future. I ran the first half in 2:55, and then I asked Jacob to up the pace because I wanted to break 5:40, and I did finishing in 5:39. Jacob ran only 6 tapering for the 5000 tomorrow.

More or less usual distances for everybody else.
Leg 1:
Distance8.000Time1:00:50.60Pace7:36.33
Part with Jacob, part alone.
Split 1:Distance3.050Time23:52.90Pace7:49.80ZoneEasy Miles
Cumilative:Distance3.050Time23:52.90Pace7:49.80
Split 2:Distance1.000Time5:39.40Pace5:39.40ZoneVO2 Max Miles
Cumilative:Distance4.050Time29:32.30Pace7:17.60
Split 3:Distance3.950Time31:18.30Pace7:55.52ZoneEasy Miles
Cumilative:Distance8.000Time1:00:50.60Pace7:36.33
 
Leg 2:
Distance2.000Time15:38.20Pace7:49.10ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:53.60Pace9:53.60ZoneEasy Miles
With Leigha, Bella, and Mary.
Leg 4:
Distance1.000Time8:13.90Pace8:13.90ZoneEasy Miles
With Mary and Bella - if I remember right.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Apr 22, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.900.000.003.1116.01

Fast Running Friend Workout - 2023-04-22 08:03:23
Workout Totals: Distance14.008Time1:47:28.30Pace7:40.33
16 total. Since Jacob and Bonnie were running a 5000 at the Clarence Robison Invitational, we decided to do a 5 K in the morning down the canyon. Times:

Joseph 17:51
myself 18:10.9
William 18:12
Matthew 19:38

Joseph pulled me and William for 2.107 miles (0:37, 5:49, 5:51), then sped up and ran the last mile in 5:34. I closed in 5:53. William fell back a bit in the kick, well, more like I held the pace better than he did as neither one of us had much of a kick, but still ran a PR of 18:12. I was happy to see this improvement.

Matthew also ran a PR 19:38. Stephen did something as well, but he took a bathroom detour, so his distance was longer, but he had a stop. Adjusted for the extra distance I think his time comes out to 20:55.

Bonnie and Jacob raced, though not quite as well as I hoped. Both had a spectacular blow up in the last mile. Bonnie's was more spectacular. She opened with 5:53 for the first 1600, but then her pace quickly degraded to barely sub-7:00. She finished in 20:07.04

Jacob had a similar story. He had 5:12 at 1600, then 10:00 at 3000, and then a death march to the finish with 86-88 second laps.

Next week I will have them run with an HRM to see what is going on. They run enough miles and do enough workouts to not blow up like that. You could say they started out too fast, but with their training if everything is normal they should physically not be able to start too fast for such a blow-up even if they tried to do this on purpose - especially not while feeling the pace is very manageable.
Leg 1:
Distance1.100Time9:10.80Pace8:20.73ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.908Time42:48.80Pace7:14.80
5 K with Joseph and William, part with Matthew, then some jogging/distance.
Split 1:Distance3.107Time18:10.90Pace5:51.11ZoneVO2 Max Miles
Cumilative:Distance3.107Time18:10.90Pace5:51.11
Split 2:Distance0.181Time1:27.10Pace8:01.22ZoneEasy Miles
Cumilative:Distance3.288Time19:38.00Pace5:58.27
Split 3:Distance2.620Time23:10.80Pace8:50.84ZoneEasy Miles
Cumilative:Distance5.908Time42:48.80Pace7:14.80
 
Leg 3:
Distance7.000Time55:28.70Pace7:55.53ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2023-04-22 17:19:18
Workout Totals: Distance2.000Time19:22.10Pace9:41.05
 
Leg 1:
Distance1.000Time10:41.10Pace10:41.10ZoneEasy Miles
With Bella, Mary, and Leigha.
Leg 2:
Distance1.000Time8:41.00Pace8:41.00ZoneEasy Miles
With Mary.

Blue Crocs Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Apr 23, 2023
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 24, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-04-24 08:31:21
Workout Totals: Distance12.000Time1:37:16.00Pace8:06.33
12 total. Easy pace. Jacob did a workout covering 2 miles down the canyon with target of 5:04 pace, but a kick when the pace degraded followed by 30 seconds of rest. He needed 2 stops, if I remember right.
Leg 1:
Distance10.000Time1:19:18.50Pace7:55.85ZoneEasy Miles
Part with Bonnie and Jacob, part alone.
Leg 2:
Distance1.000Time9:52.30Pace9:52.30ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3:
Distance1.000Time8:05.20Pace8:05.20ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Apr 25, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2023-04-25 08:29:56
Workout Totals: Distance12.000Time1:36:01.80Pace8:00.15
12 total. Did 0.5 down the canyon in 2:40. Jacob repeated the 2 mile at 5:04 target workout with breaks. Easy pace for everyone else, more or less, except Bella decided to run a fast mile and did 7:37. Mary was not feeling well, could run only 1 mile.
Leg 1:
Distance10.000Time1:18:26.60Pace7:50.66
Part with Jacob, Joseph, and Bonnie, part alone.
Split 1:Distance4.230Time33:40.20Pace7:57.59ZoneEasy Miles
Cumilative:Distance4.230Time33:40.20Pace7:57.59
Split 2:Distance0.500Time2:40.20Pace5:20.40ZoneVO2 Max Miles
Cumilative:Distance4.730Time36:20.40Pace7:40.97
Split 3:Distance5.270Time42:06.20Pace7:59.35ZoneEasy Miles
Cumilative:Distance10.000Time1:18:26.60Pace7:50.66
 
Leg 2:
Distance1.000Time9:57.30Pace9:57.30ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3:
Distance1.000Time7:37.90Pace7:37.90ZoneEasy Miles
With Bella.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Apr 26, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Fast Running Friend Workout - 2023-04-26 08:38:54
Workout Totals: Distance12.000Time1:34:46.70Pace7:53.89
12 total. Did a 2 mile pickup with Bonnie and Jacob uphill for the last 2 miles to the house.
Leg 1:
Distance8.000Time59:54.30Pace7:29.29
Split 1:Distance6.000Time46:42.10Pace7:47.02ZoneEasy Miles
Cumilative:Distance6.000Time46:42.10Pace7:47.02
Split 2:Distance2.000Time13:12.20Pace6:36.10ZoneMarathon Pace Miles
Cumilative:Distance8.000Time59:54.30Pace7:29.29
 
Leg 2:
Distance1.000Time9:13.50Pace9:13.50ZoneEasy Miles
With Mary. We might have had Bella as well.
Leg 3:
Distance1.000Time10:20.70Pace10:20.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance2.000Time15:18.20Pace7:39.10ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Apr 27, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.000.001.0012.06

Fast Running Friend Workout - 2023-04-27 09:22:08
Workout Totals: Distance12.060Time1:35:49.10Pace7:56.71
12 total. Paced Matthew in a mile time trial. He ran 5:54.4, repeat of a PR or a little off. First lap in 82, then coasted at around 90 per lap. William ran 800 PR of 2:30. Bonnie ran 2:37. They opened in 72. Jacob did a track workout covering 3200 meters with breaks in 10:15.
Leg 1:
Distance1.560Time12:55.30Pace8:16.99ZoneEasy Miles
Leg 2:
Distance1.000Time5:54.40Pace5:54.40ZoneVO2 Max Miles
Leg 3:
Distance7.000Time57:13.70Pace8:10.53ZoneEasy Miles
Leg 4:
Distance2.500Time19:45.70Pace7:54.28ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Apr 28, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-04-28 06:32:27
Workout Totals: Distance12.000Time1:36:24.80Pace8:02.07
12 total. Easy pace. Usual distances mostly. Bella was not feeling well, ran just 1 mile.
Leg 1:
Distance8.000Time1:03:10.30Pace7:53.79ZoneEasy Miles
With Bonnie and Jacob, do not remember if we had anybody else.
Leg 2:
Distance1.000Time9:58.90Pace9:58.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:15.70Pace8:15.70ZoneEasy Miles
With Mary.
Leg 4:
Distance2.000Time14:59.90Pace7:29.95ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Apr 29, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.004.000.0017.10

Fast Running Friend Workout - 2023-04-29 09:01:10
Workout Totals: Distance17.100Time2:17:28.80Pace8:02.39
17 total. Did a 4 mile tempo down the canyon in 23:58. Benjamin paced Jacob through 2 miles in 10:28 (5:08, 5:20), then they finished with me for the last 2 miles in 11:56. Stephen ran 2 miles in 12:51. Bonnie and Matthew paced him, then sped up and finished in 25:26 (Matthew) and 25:27 (Bonnie). Joseph and William were with me up to about 2.5 then fell back a bit and finished in 24:10 - PR for William.
Leg 1:
Distance1.450Time12:21.20Pace8:31.17ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.000Time23:58.90Pace5:59.73ZoneThreshold Miles
Tempo run.
Leg 3:
Distance9.650Time1:21:00.50Pace8:23.68ZoneEasy Miles
Distance/cool-down.
Leg 4:
Distance1.000Time10:34.70Pace10:34.70ZoneEasy Miles
With Mary and Leigha.
Leg 5:
Distance1.000Time9:33.50Pace9:33.50ZoneEasy Miles
With Mary.

Blue Crocs Miles: 17.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Apr 30, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest, went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
289.735.0023.006.36324.09
Blue Crocs Miles: 324.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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