Breaking the Wall

May 2019

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:
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
304.600.0028.1812.29345.07
Neon Crocs 2 Miles: 345.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, May 01, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.001.000.0013.00

Fast Running Friend Workout - 2019-05-01 09:27:23
Workout Totals: Distance13.000Time1:42:14.60Pace7:51.89
Total of 13. Did a mile pickup with Bonnie down the canyon in 5:53.
Leg 1:Distance6.000Time47:41.40Pace7:56.90
With Jacob.
Leg 2:Distance6.000Time46:41.00Pace7:46.83
With Joseph and Bonnie - part with William and Stephen.
Split 1:Distance3.050Time25:08.50Pace8:14.59
Cumilative:Distance3.050Time25:08.50Pace8:14.59
Split 2:Distance1.000Time5:53.90Pace5:53.90
Cumilative:Distance4.050Time31:02.40Pace7:39.85
With Bonnie.
Split 3:Distance1.950Time15:38.60Pace8:01.33
Cumilative:Distance6.000Time46:41.00Pace7:46.83
 
Leg 3:Distance1.000Time7:52.20Pace7:52.20
With Matthew.

Neon Crocs 2 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, May 02, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.003.000.0013.15

Fast Running Friend Workout - 2019-05-02 08:35:10
Workout Totals: Distance13.150Time1:36:29.90Pace7:20.30
Total of 13+. Joseph's redemption run - 3 miles down the canyon. I paced him, while Jacob paced William. William had a 75 second head start. Joseph and I went through the first mile in 5:36, then the next quarter in 83. So far so good. Then he started struggling, but seeing William in front slowed down only to 5:50 instead of a complete disaster. 11:22 at 2 miles - 5:46 for the second. By that time we were 3 seconds behind William. Smelling blood in front, Joseph upped the effort. Not wanting to be devoured immediately on the spot William upped the effort as well. This rebooted Joseph and got him back on pace. He started running 85-86 quarters, kicked in 79 and ended up with the last mile in 5:36 and 16:58.5 for the 3 miles beating Jacob's record and getting a 16 second PR for himself as well. William ran 18:38 (6:09, 6:25,6:04).
Leg 1:Distance0.480Time4:10.30Pace8:41.46
Warm-up with Joseph, Jacob, William and Stephen.
Leg 2:Distance3.000Time16:58.50Pace5:39.50
3 miles down the canyon with Joseph.
Leg 3:Distance2.670Time22:45.10Pace8:31.27
Back to the car with Joseph, Jacob, and William.
Leg 4:Distance1.000Time7:56.50Pace7:56.50
With Matthew.
Leg 5:Distance6.000Time44:39.50Pace7:26.58
First 1.5 with Jenny, the rest alone.

Neon Crocs 2 Miles: 13.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, May 03, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.030.001.000.0015.03

Fast Running Friend Workout - 2019-05-03 07:53:23
Workout Totals: Distance15.030Time1:58:14.10Pace7:52.00
Total of 15. Ran with Collin Gill + the kids.
Leg 1:Distance8.030Time1:04:02.00Pace7:58.46
With Colin Gill, part with Jacob (first 6), and William (he did 4 turning around earlier).
Leg 2:Distance6.000Time46:31.90Pace7:45.32
With Joseph and Bonnie. Part with Stephen.
Split 1:Distance3.050Time24:26.60Pace8:00.85
Cumilative:Distance3.050Time24:26.60Pace8:00.85
Split 2:Distance1.000Time5:52.60Pace5:52.60
Cumilative:Distance4.050Time30:19.20Pace7:29.19
Mile down the canyon with Bonnie.
Split 3:Distance1.950Time16:12.70Pace8:18.82
Cumilative:Distance6.000Time46:31.90Pace7:45.32
 
Leg 3:Distance1.000Time7:40.20Pace7:40.20
With Matthew.

Neon Crocs 2 Miles: 15.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, May 04, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.880.005.500.0019.38

Fast Running Friend Workout - 2019-05-04 07:50:17
Workout Totals: Distance19.376Time2:21:07.10Pace7:16.99
Total of 19 miles. First did 10 with Chad (Joseph and Jacob did 9.5) including 5 down the canyon in 28:31 (5:53, 5:50, 5:40, 5:40, 5:28). The plan was 5:55, 5:50, 5:45, 5:40, 5:35. Joseph did the first 3 in 17:23. Jacob did the last 3 starting 1 second behind, so he got 16:47, which is his new course PR. Joseph's last quarter was 81, so we took a break after that in 88, but then got back to pace. Jacob found 77 in the last quarter, which gave us 5:28 for the last mile.

Then I took Julia to the track while we were getting the oil changed in the van. She ran 1 mile in 6:43, and then 2x400 with full rest in 89 high.

Then later I took Matthew, Jenny, and Stephen to the canyon. First we ran 3 with Matthew - then Sarah picked up Matthew, Jenny and Stephen ran home, and I ran back to the car.
Leg 1:Distance2.480Time20:14.90Pace8:09.88
Warm-up with Joseph, Jacob, and Chad.
Leg 2:Distance5.000Time28:31.30Pace5:42.26
Tempo down the canyon with Chad, first 3 with Joseph, last 3 with Jacob.
Leg 3:Distance2.670Time21:55.70Pace8:12.77
Cool-down with Joseph, Jacob, and Chad.
Leg 4:Distance0.650Time5:48.50Pace8:56.15
Warm-up with Julia.
Leg 5:Distance1.000Time6:43.90Pace6:43.90
1 mile on the track with Julia.
Leg 6:Distance0.248Time1:29.80Pace6:02.10
400 with Julia.
Leg 7:Distance0.248Time1:29.90Pace6:02.50
400 with Julia.
Leg 8:Distance0.900Time8:11.70Pace9:06.33
Cool-down with Julia.
Leg 9:Distance0.130Time1:05.40Pace8:23.08
Warm-up with Matthew, Jenny and Stephen.
Leg 10:Distance3.000Time23:25.10Pace7:48.37
With Matthew, Jenny, and Stephen.
Leg 11:Distance3.050Time22:10.90Pace7:16.36
Alone.
Leg 12:Distance0.000Time0:00.00Pace0:00.00

Neon Crocs 2 Miles: 19.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, May 05, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, May 06, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.650.001.000.0013.65

Fast Running Friend Workout - 2019-05-06 08:07:14
Workout Totals: Distance13.650Time1:44:40.80Pace7:40.13
Total of almost 14. Paced Sarah through 1.5 down the canyon in 11:51. Paced Jenny through 1 mile down the canyon in 5:53.
Leg 1:Distance1.000Time7:50.00Pace7:50.00
With Matthew.
Leg 2:Distance0.730Time5:49.80Pace7:59.18
With Jacob, William, and Jenny.
Leg 3:Distance1.500Time11:51.00Pace7:54.00
With Jacob, William, Jenny, and Sarah.
Leg 4:Distance0.750Time6:30.50Pace8:40.67
With Jacob, William, and Jenny.
Leg 5:Distance1.000Time5:53.40Pace5:53.40
Mile pickup with Jenny. William and Jacob ran a bit ahead in the last quarter.
Leg 6:Distance2.670Time19:34.70Pace7:19.96
Alone.
Leg 7:Distance6.000Time47:11.40Pace7:51.90
With Joseph, part with Stephen.

Neon Crocs 2 Miles: 13.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, May 07, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.001.001.7512.00

Fast Running Friend Workout - 2019-05-07 08:18:45
Workout Totals: Distance12.000Time1:27:36.00Pace7:18.00
Did a workout with Joseph and Jacob - 2 down the canyon with 0.625 intervals and 0.125 recovery, last one just 0.5. Tried 5:20 pace today, it was too hard for them. Jacob was OK on the first 2 intervals (3:17, 3:22), then faded on the last 0.5 a bit and ran 2:43. Joseph gave up in the middle of the second interval and slowed down to 3:34, then ran the last 0.5 in 2:47.

Then ran some distance with Jenny, and then decided to try a fast mile uphill to see how I would handle it. Was able to run 5:51. Ran with Matthew and Stephen in the evening, we got wet.
Leg 1:Distance0.980Time8:09.70Pace8:19.69
Warm-up.
Leg 2:Distance2.000Time11:16.90Pace5:38.45
Workout with Joseph and Jacob.
Split 1:Distance0.625Time3:17.10Pace5:15.36
Cumilative:Distance0.625Time3:17.10Pace5:15.36
Split 2:Distance0.125Time0:56.90Pace7:35.20
Cumilative:Distance0.750Time4:14.00Pace5:38.67
Split 3:Distance0.625Time3:22.50Pace5:24.00
Cumilative:Distance1.375Time7:36.50Pace5:32.00
Split 4:Distance0.125Time0:59.20Pace7:53.60
Cumilative:Distance1.500Time8:35.70Pace5:43.80
Split 5:Distance0.500Time2:41.20Pace5:22.40
Cumilative:Distance2.000Time11:16.90Pace5:38.45
 
Leg 3:Distance5.020Time37:35.20Pace7:29.24
Part with Jenny, part alone.
Split 1:Distance2.850Time22:00.50Pace7:43.33
Cumilative:Distance2.850Time22:00.50Pace7:43.33
Split 2:Distance1.000Time5:51.60Pace5:51.60
Cumilative:Distance3.850Time27:52.10Pace7:14.31
Split 3:Distance1.170Time9:43.10Pace8:18.38
Cumilative:Distance5.020Time37:35.20Pace7:29.24
 
Leg 4:Distance1.000Time7:25.30Pace7:25.30
With Matthew and Stephen.
Leg 5:Distance3.000Time23:08.90Pace7:42.97
With Stephen.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, May 08, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-05-08 10:18:06
Workout Totals: Distance12.000Time1:35:14.50Pace7:56.21
Total of 12. Matthew did 2 + 100 meters in 18.1 - I think this is a new PR for him. We paced Julia through the mile on the track in 5:56 on the track stopping and taking a 2 minute break as soon as she fell of pace. We had to stop 4 times.
Leg 1:Distance6.000Time47:46.90Pace7:57.82
I think this was with Jacob.
Leg 2:Distance1.020Time8:59.20Pace8:48.63
Warm-up with the kids to the track.
Leg 3:Distance1.000Time5:56.00Pace5:56.00
Paced Julia through the mile in segments.
Leg 4:Distance0.980Time9:18.10Pace9:29.49
Cool-down with the kids.
Leg 5:Distance3.000Time23:14.30Pace7:44.77
I think this was with Joseph.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, May 09, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.002.000.0013.15

Fast Running Friend Workout - 2019-05-09 08:20:42
Workout Totals: Distance13.150Time1:38:48.00Pace7:30.80
Total of 13. Paced Joseph through 2 miles down the canyon as he chased William who was paced by Jacob with 45 second head start. William got 11:57, Joseph 11:02. I decided to kick at the end to get my PR as a father of 11 and got 10:58. Usual distances for the kids, except Matthew decided to move to 2 miles a day.
Leg 1:Distance0.980Time7:47.10Pace7:56.63
Warm-up with the kids.
Leg 2:Distance2.000Time11:02.60Pace5:31.30
Paced Joseph for 2 miles as he chased William.
Split 1:Distance2.000Time10:58.20Pace5:29.10
Cumilative:Distance2.000Time10:58.20Pace5:29.10
My time.
Split 2:Distance0.000Time0:04.40Pace0:00.00
Cumilative:Distance2.000Time11:02.60Pace5:31.30
Joseph's time.
 
Leg 3:Distance3.170Time25:35.00Pace8:04.23
Cool-down with Joseph, Jacob and William.
Leg 4:Distance2.000Time15:44.40Pace7:52.20
With Matthew on the big boy course.
Leg 5:Distance4.000Time31:22.50Pace7:50.62
I think this was with Jenny and Stephen.
Leg 6:Distance1.000Time7:16.40Pace7:16.40
Alone.

Neon Crocs 2 Miles: 13.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, May 10, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-05-10 08:58:59
Workout Totals: Distance12.000Time1:48:08.40Pace9:00.70
Total of 12. Usual distances for the kids. Paced Sarah through 1.5 down the canyon in 11:31.9.
Leg 1:Distance0.730Time5:25.70Pace7:26.16
With Jacob and William.
Leg 2:Distance1.500Time11:31.90Pace7:41.27
Paced Sarah through 1.5 down the canyon with Jacob and William.
Leg 3:Distance3.770Time29:21.10Pace7:47.14
With Jacob back to the car.
Leg 4:Distance2.000Time16:13.60Pace8:06.80
With Matthew and Jenny.
Leg 5:Distance4.000Time45:36.10Pace11:24.02
Part with Joseph, part alone.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, May 11, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.150.000.000.9314.08

Fast Running Friend Workout - 2019-05-11 10:43:10
Workout Totals: Distance14.081Time1:43:43.00Pace7:21.94
Raced 1500 with the kids in the AM at Orem High, then ran 8 more miles, then 4 more in the evening. Total of a bit over 14.

Race results:

Joseph
4:56.27, Dad 4:56.74, Jacob 5:00.23, William 5:26.59, Bonnie 5:27.65
(PR), Jenny 5:37.85, Stephen 5:55.76 (PR), Matthew 6:16.48 (PR),
Julia 6:35.75. Matthew also ran an en-route 800 PR of 3:11.

I was the happiest about Matthew's race. He opened with 1:30, then slowed down to 1:41 (PR for the 800 en-route), 1:45, and then 1:20 (1:47 400 pace) for the last 300. This is 6:46 mile equivalent.

In my race, I struggled from the start (77 first lap felt hard), but then it really did not get worse, and I just kept doing 80s. Could not go much faster, but at the same time was not slowing down. Happy to still be under 5:00 in the 1500 as a 46-year-old father of 11, but of course hope to improve it. Last year I managed 4:46, but not without some specific middle-distance preparation. This year I have been focusing more on tempo runs.

Joseph and Jacob struggled today, but still held things together. William just did not know how to run alone. Bonnie ran a great PR. Stephen had a good race with a 10 second official PR and 6:23 mile equivalent. I was happy with Jenny's result given her latest problems with the rib pain. Julia is struggling, but is still running and trying to hang on.
Leg 1:Distance1.000Time7:58.10Pace7:58.10
Warm-up.
Leg 2:Distance0.000Time6:16.70Pace0:00.00
Timing Matthew in the 1500.
Leg 3:Distance0.000Time0:16.60Pace0:00.00
False start in Stephen's heat.
Leg 4:Distance0.000Time5:55.70Pace0:00.00
Timing Stephen - 1500.
Leg 5:Distance0.000Time5:26.70Pace0:00.00
Timing William - 1500.
Leg 6:Distance0.000Time5:27.40Pace0:00.00
Timing Bonnie - 1500.
Leg 7:Distance0.931Time4:56.50Pace5:18.47
My race - 1500.
Leg 8:Distance8.000Time59:47.10Pace7:28.39
Part with the kids, but the last 6 miles alone.
Leg 9:Distance4.150Time31:01.30Pace7:28.51
Alone in the canyon later in the evening.

Neon Crocs 2 Miles: 14.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, May 12, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, May 13, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-05-13 08:41:46
Workout Totals: Distance12.000Time1:32:42.40Pace7:43.53
Total of 12. Usual distances for the kids. Laura Bluth (maiden name Young), a 15:51 5000 runner, caught up to us and we picked it up and ran with her for a bit over a mile until it was time for us to turn around. She was going around 7:20 up the canyon. I encouraged her to race in the UVM half. Then we turned around and for some time kept the effort, which gave us a sub-7:30 average for 6 miles.
Leg 1:Distance6.000Time44:46.90Pace7:27.82
With Jacob - part with William.
Leg 2:Distance2.000Time15:57.00Pace7:58.50
With Matthew, Joseph, William and Stephen.
Leg 3:Distance4.000Time31:58.50Pace7:59.62
With Joseph - part with William and Stephen.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Tue, May 14, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.310.001.001.8612.17

Fast Running Friend Workout - 2019-05-14 08:44:41
Workout Totals: Distance12.174Time1:28:12.20Pace7:14.71
Paced Sarah in the morning, met Steve Ward on the trail and did a mile with him down the canyon in 5:28, then raced 3000 with the kids in the evening at Mountain View track in Orem.

3000 was a death march in 85 F at 4:30 pm. Results:

Joseph 10:41.48, myself 10:44.57, Jacob 11:05.96, Bonnie 12:03.10 PR,
William 12:16.43, Julia 14:47.56. In the 800, which was in cooler
conditions, but after some wait, Stephen ran 3:00.06 and Matthew
3:15.71. This is Matthew's official PR, but he split 3:11 in the 1500
a few days earlier. Then Jenny ran 1500 in 5:33.8 (they still have not
fixed her automatic time, so this is my hand time). Her side was
bothering her a lot, and we seriously considered not having her race.
Then she said a prayer, and we had a thought - try a stride at 6:00
mile pace. She did it, and it did not hurt - yet. Then I said - why
don't you start the race, and see what happens? She was able to run a
1500 PR.
Leg 1:Distance0.980Time6:58.30Pace7:06.84
Alone.
Leg 2:Distance1.500Time11:30.10Pace7:40.07
Paced Sarah.
Leg 3:Distance5.230Time37:53.50Pace7:14.70
With Steven Ward.
Split 1:Distance3.750Time28:15.90Pace7:32.24
Cumilative:Distance3.750Time28:15.90Pace7:32.24
Split 2:Distance1.000Time5:28.70Pace5:28.70
Cumilative:Distance4.750Time33:44.60Pace7:06.23
Pickup down the canyon.
Split 3:Distance0.480Time4:08.90Pace8:38.54
Cumilative:Distance5.230Time37:53.50Pace7:14.70
 
Leg 4:Distance1.100Time8:34.10Pace7:47.36
Warm-up for the track meet.
Leg 5:Distance1.864Time10:44.30Pace5:45.65
3000 at Mountain View.
Leg 6:Distance1.500Time12:31.90Pace8:21.27
Cool-down with the kids.

Neon Crocs 2 Miles: 12.17
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, May 15, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.060.000.000.0014.06

Fast Running Friend Workout - 2019-05-15 09:01:00
Workout Totals: Distance14.064Time1:49:40.40Pace7:47.89
Easy runs, usual distances, except for Julia - paced her through a 3000 time trial on the track at Orem High with a better result - 14:00.5, but still a lot of work left to get her recovered from the slump that she has been in.
Leg 1:Distance0.930Time8:02.70Pace8:39.03
Warm-up with Jenny and Julia.
Leg 2:Distance1.864Time14:00.50Pace7:30.91
3000 pacing Julia with Jenny helping.
Leg 3:Distance1.270Time11:41.40Pace9:12.28
Cool-down with Jenny and Julia.
Leg 4:Distance4.000Time29:14.30Pace7:18.57
Alone.
Leg 5:Distance2.000Time15:45.10Pace7:52.55
With Matthew, Joseph, Jacob, and Bonnie.
Leg 6:Distance4.000Time30:56.40Pace7:44.10
With Joseph, Jacob, Bonnie, William, and Stephen.

Neon Crocs 2 Miles: 14.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, May 16, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.002.000.0012.15

Fast Running Friend Workout - 2019-05-16 08:41:33
Workout Totals: Distance12.150Time1:34:00.10Pace7:44.21
Easy runs, usual distances, total of 12. Julia did not run due to having her wisdom teeth taken out. Matthew ran a PR for the big boy 2 mile course - 15:41.
Leg 1:Distance0.980Time8:01.20Pace8:11.02
With Joseph, Jacob, and William - warm-up.
Leg 2:Distance2.000Time11:50.10Pace5:55.05
Paced William for 2 miles down the canyon.
Leg 3:Distance3.170Time26:00.80Pace8:12.37
Cool-down with Joseph, Jacob, and William.
Leg 4:Distance2.000Time15:41.80Pace7:50.90
With Matthew.
Leg 5:Distance4.000Time32:26.20Pace8:06.55
With Stephen and Jenny.
Leg 6:Distance0.000Time0:00.00Pace0:00.00
Leg 7:Distance0.000Time0:00.00Pace0:00.00

Neon Crocs 2 Miles: 12.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, May 17, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-05-17 11:35:00
Workout Totals: Distance12.000Time1:29:39.40Pace7:28.28
Easy runs, total of 12, usual distances for everybody except Julia - still recovering from the wisdom teeth removal.
Leg 1:Distance2.000Time15:49.00Pace7:54.50
With Matthew, Joseph, and Jacob.
Leg 2:Distance4.000Time30:15.00Pace7:33.75
With William, Stephen, Joseph, and Jacob.
Leg 3:Distance1.100Time7:55.10Pace7:11.91
Alone.
Leg 4:Distance1.250Time9:48.30Pace7:50.64
With Sarah.
Leg 5:Distance3.650Time25:52.00Pace7:05.21
Alone - except for a little bit with the BYU team.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, May 18, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.160.003.002.0017.16

Fast Running Friend Workout - 2019-05-18 08:55:11
Workout Totals: Distance17.160Time2:07:31.10Pace7:25.87
Total of 16 in two runs. Chad came today, so we did a 2 mile race down the canyon. Chad got 10:40, Jacob 10:54 (PR), myself 10:57 (fastest time of the year), Joseph DNF after the first mile in 5:20. The first quarter was in 73 high, then we all suffered. Chad did 5:13/5:27, Jacob and I had 5:20 at the mile, he pulled away from me in the last quarter (81 vs 84).

Matthew ran 23:56 3 miles on the big boy course (with hills). Mary ran a PR for 0.5 in 4:31 (no hand, no stopping) - splits 2:19, 2:12.
Leg 1:Distance0.980Time7:45.80Pace7:55.31
Warm-up with Chad, Joseph, Jacob, and William.
Leg 2:Distance2.000Time10:57.50Pace5:28.75
2 miles down the canyon.
Leg 3:Distance1.000Time7:54.60Pace7:54.60
Recovery jog.
Leg 4:Distance2.000Time11:53.80Pace5:56.90
Tempo with Chad and Joseph - Bonnie ran the first mile with us in 6:02.
Leg 5:Distance4.620Time35:45.70Pace7:44.44
Cool-down with Chad, part with Joseph.
Split 1:Distance3.500Time28:59.70Pace8:17.06
Cumilative:Distance3.500Time28:59.70Pace8:17.06
Split 2:Distance1.000Time5:50.00Pace5:50.00
Cumilative:Distance4.500Time34:49.70Pace7:44.38
Mile pickup down the canyon with Chad.
Split 3:Distance0.120Time0:56.00Pace7:46.67
Cumilative:Distance4.620Time35:45.70Pace7:44.44
 
Leg 6:Distance0.060Time0:31.10Pace8:38.33
Mary's false start.
Leg 7:Distance0.500Time4:31.60Pace9:03.20
Mary running for real - new 0.5 record.
Leg 8:Distance3.000Time24:14.80Pace8:04.93
With Jenny.
Leg 9:Distance3.000Time23:56.20Pace7:58.73
With Jenny and Matthew.

Neon Crocs 2 Miles: 17.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, May 19, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, May 20, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-05-20 08:49:08
Workout Totals: Distance12.000Time1:34:49.90Pace7:54.16
12 total, usual distances for everybody except for Julia. I think she was able to walk-run a mile in 13 minutes.
Leg 1:Distance6.000Time47:49.20Pace7:58.20
I think this was with Jacob, William (part), and Jenny.
Leg 2:Distance2.000Time15:55.00Pace7:57.50
With Matthew.
Leg 3:Distance4.000Time31:05.70Pace7:46.43
I think this was with Stephen and Joseph.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, May 21, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.180.001.430.5014.11

Fast Running Friend Workout - 2019-05-21 09:11:44
Workout Totals: Distance14.108Time1:47:58.80Pace7:39.23
Ran with Sarah, then did a pickup uphill for 0.5 in 2:54, then we went to the track and did a race between Jacob, William, and Joseph. Jacob and Joseph ran the mile, while William ran 1500 - all starting at the same time. I paced William. The race highlighted our lack of preparation for the mile/1500 - William did the first two laps OK - 84, 86, and then all he could do was 93 for the third, and he ended up with 5:30.9. Joseph and Jacob opened in 74, but it proved too much for them. They were OK in the next lap - around 80, and then they fell apart finishing in 5:21 (Joseph), and 5:25 (Jacob).

Afterwards for a test Joseph, Jacob, and I did an 800 with the target of 75/80. Joseph lead us through the first 200 in 35, but then he was out of juice and could not hold the pace. Jacob struggled as well, but not as much. So I got 2:35, Jacob 2:41, and Joseph 2:47.

I think with William it is mostly mental, but with Joseph and Jacob, we need to do something different in training. We are going to try doing 4+2 instead of all 6 at once, and some more specific mile race pace workouts.
 
Leg 1:Distance4.100Time30:48.00Pace7:30.73
Part with Sarah, part alone.
Split 1:Distance3.550Time27:30.00Pace7:44.79
Cumilative:Distance3.550Time27:30.00Pace7:44.79
Split 2:Distance0.500Time2:54.00Pace5:48.00
Cumilative:Distance4.050Time30:24.00Pace7:30.37
Pickup up the canyon for 0.5.
Split 3:Distance0.050Time0:24.00Pace8:00.00
Cumilative:Distance4.100Time30:48.00Pace7:30.73
 
Leg 2:Distance1.100Time9:19.10Pace8:28.27
Warm-up with Joseph, William, and Jacob.
Leg 3:Distance0.932Time5:30.90Pace5:55.04
Paced William in the 1500.
Leg 4:Distance0.496Time2:35.10Pace5:12.70
800 with Joseph and Jacob (they both fell back), to try to get an idea of why they are struggling at mile race pace speeds.
Leg 5:Distance1.480Time12:26.20Pace8:24.19
Cool-down with Joseph and Jacob.
Leg 6:Distance2.000Time15:49.50Pace7:54.75
With Matthew.
Leg 7:Distance4.000Time31:30.00Pace7:52.50
With Stephen.

Neon Crocs 2 Miles: 14.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, May 22, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-05-22 09:21:30
Workout Totals: Distance12.000Time1:34:31.10Pace7:52.59
Total of 12, easy runs. Jenny was on reduced mileage, was not feeling well, Julia recovering from wisdom teeth removal, ran 1.5 I think. Otherwise usual distances.
Leg 1:Distance2.000Time16:29.20Pace8:14.60
With Jenny and Jacob.
Leg 2:Distance2.000Time15:25.40Pace7:42.70
With Jacob.
Leg 3:Distance4.000Time30:44.50Pace7:41.12
With Joseph and Stephen.
Leg 4:Distance2.000Time15:51.90Pace7:55.95
With Matthew.
Leg 5:Distance2.000Time16:00.10Pace8:00.05
With Jenny.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, May 23, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.960.000.002.0011.96

Fast Running Friend Workout - 2019-05-23 09:08:18
Workout Totals: Distance11.955Time1:31:31.20Pace7:39.32
Total of around 12, did 8x0.25 down the canyon with Joseph and Jacob targeting 72 and increasing the recovery when we stopped hitting the target. First time we took a long recovery after 4 when Joseph fell back. Then we did it again after 2 more.
Leg 1:Distance0.980Time7:48.00Pace7:57.55
Warm-up with Joseph, Jacob, William, and Stephen.
Leg 2:Distance4.375Time33:56.80Pace7:45.55
8x0.25 with Joseph and Jacob.
Split 1:Distance0.250Time1:12.60Pace4:50.40
Cumilative:Distance0.250Time1:12.60Pace4:50.40
Split 2:Distance0.125Time1:22.50Pace11:00.00
Cumilative:Distance0.375Time2:35.10Pace6:53.60
Split 3:Distance0.250Time1:13.20Pace4:52.80
Cumilative:Distance0.625Time3:48.30Pace6:05.28
Split 4:Distance0.125Time1:31.00Pace12:08.00
Cumilative:Distance0.750Time5:19.30Pace7:05.73
Split 5:Distance0.250Time1:12.80Pace4:51.20
Cumilative:Distance1.000Time6:32.10Pace6:32.10
Split 6:Distance0.125Time1:37.70Pace13:01.60
Cumilative:Distance1.125Time8:09.80Pace7:15.38
Split 7:Distance0.250Time1:11.40Pace4:45.60
Cumilative:Distance1.375Time9:21.20Pace6:48.15
Split 8:Distance1.250Time11:32.70Pace9:14.16
Cumilative:Distance2.625Time20:53.90Pace7:57.68
Split 9:Distance0.250Time1:12.80Pace4:51.20
Cumilative:Distance2.875Time22:06.70Pace7:41.46
Split 10:Distance0.125Time1:29.40Pace11:55.20
Cumilative:Distance3.000Time23:36.10Pace7:52.03
Split 11:Distance0.250Time1:13.70Pace4:54.80
Cumilative:Distance3.250Time24:49.80Pace7:38.40
Split 12:Distance0.500Time5:05.70Pace10:11.40
Cumilative:Distance3.750Time29:55.50Pace7:58.80
Split 13:Distance0.250Time1:13.60Pace4:54.40
Cumilative:Distance4.000Time31:09.10Pace7:47.28
Split 14:Distance0.125Time1:37.80Pace13:02.40
Cumilative:Distance4.125Time32:46.90Pace7:56.82
Split 15:Distance0.250Time1:09.90Pace4:39.60
Cumilative:Distance4.375Time33:56.80Pace7:45.55
 
Leg 3:Distance0.600Time5:18.90Pace8:51.50
Cool-down with Joseph and Jacob.
Leg 4:Distance2.000Time15:35.10Pace7:47.55
With Matthew.
Leg 5:Distance4.000Time28:52.40Pace7:13.10
Alone.

Neon Crocs 2 Miles: 11.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, May 24, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.001.250.0012.40

Fast Running Friend Workout - 2019-05-24 09:37:32
Workout Totals: Distance12.400Time1:37:45.10Pace7:52.99
Did a points workout with William and Stephen today. The idea is that you take your goal mile pace and try to run the mile at it. If you make it, you score 10 points and you are done. If you do not, you get partial credit - 1 point for being on pace at 0.25, 3 points at 0.5, 6 points at 0.75. Penalty of 1 point per second. You do not have to finish the mile to get the points, and for each interval you get the best points - e.g. you were on pace at 0.5, but then totally fell apart by 0.75 - so then your points are counted by 0.5 split, but if you were off pace at 0.5, but then sped up and caught up, then your points count from the further split. You keep doing the intervals until you have 10 points total.

William's target pace was 5:36 (84s). He missed it by 2 seconds, and then made up with 4x0.25. Stephen had the same target pace, except all of his intervals were cut in half. He ran 2:07 for the first 0.375 (I gave him a bonus second as a compensation for my mis-pacing), and then did 0.25 and 0.125.
Leg 1:Distance0.730Time5:24.10Pace7:23.97
With Jacob, William, and Stephen - I think.
Leg 2:Distance1.500Time11:35.30Pace7:43.53
With Sarah, Jacob, William, and Stephen.
Leg 3:Distance0.750Time6:44.40Pace8:59.20
With William and Stephen to the magic mark.
Leg 4:Distance1.000Time5:38.80Pace5:38.80
With William - Stephen ran the first 0.375.
Leg 5:Distance1.000Time9:34.60Pace9:34.60
Recovery jog.
Leg 6:Distance0.250Time1:23.90Pace5:35.60
With William and Stephen.
Leg 7:Distance0.250Time2:27.20Pace9:48.80
Recovery jog.
Leg 8:Distance0.250Time1:21.40Pace5:25.60
With William - Stephen ran the first 0.125.
Leg 9:Distance1.670Time14:54.60Pace8:55.69
Back to the car with William and Stephen.
Leg 10:Distance5.000Time38:40.80Pace7:44.16
With Jenny.

Neon Crocs 2 Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, May 25, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.390.000.002.7515.14

Fast Running Friend Workout - 2019-05-25 07:57:51
Workout Totals: Distance15.140Time1:59:58.30Pace7:55.45
Did a points workout with Joseph and Jacob in the AM with the target of running 1 mile down the canyon in 5:00. In the first interval, Jeff made it to the mile in 4:58, Jacob and I made it on pace to 0.5, then both of us fell off and had 3:50 at 0.75. At that point I stopped, while Jacob kept going and finished the mile in 5:10. Joseph stopped shortly after 0.5.

Then Jacob and I made up the points with 0.25 intervals and two 0.5. Joseph did only 0.25. I did a a couple of extra intervals with Joseph.

Ran 6 with Bella and Leigha in the stroller in the evening with Stephen joining me on foot for 4 miles, Matthew for just 1 (he was not feeling well), and Mary 0.5.

Jenny ran 8 miles. Julia did 3, I think, still recovering from the wisdsom teeth removal.
Leg 1:Distance1.250Time10:40.60Pace8:32.48
Warm-up with Joseph, Jacob, and Jeff McClellan.
Leg 2:Distance7.650Time59:59.50Pace7:50.52
Points workout.
Split 1:Distance0.750Time3:50.40Pace5:07.20
Cumilative:Distance0.750Time3:50.40Pace5:07.20
Split 2:Distance1.400Time12:53.90Pace9:12.79
Cumilative:Distance2.150Time16:44.30Pace7:47.12
Split 3:Distance0.500Time2:31.60Pace5:03.20
Cumilative:Distance2.650Time19:15.90Pace7:16.19
Split 4:Distance1.000Time9:28.20Pace9:28.20
Cumilative:Distance3.650Time28:44.10Pace7:52.36
Split 5:Distance0.250Time1:14.90Pace4:59.60
Cumilative:Distance3.900Time29:59.00Pace7:41.28
Split 6:Distance0.750Time6:59.30Pace9:19.07
Cumilative:Distance4.650Time36:58.30Pace7:57.05
Split 7:Distance0.500Time2:29.50Pace4:59.00
Cumilative:Distance5.150Time39:27.80Pace7:39.77
Split 8:Distance0.750Time7:31.00Pace10:01.33
Cumilative:Distance5.900Time46:58.80Pace7:57.76
Split 9:Distance0.250Time1:13.60Pace4:54.40
Cumilative:Distance6.150Time48:12.40Pace7:50.31
Split 10:Distance0.500Time4:46.20Pace9:32.40
Cumilative:Distance6.650Time52:58.60Pace7:57.98
Split 11:Distance0.250Time1:13.90Pace4:55.60
Cumilative:Distance6.900Time54:12.50Pace7:51.38
Split 12:Distance0.500Time4:33.70Pace9:07.40
Cumilative:Distance7.400Time58:46.20Pace7:56.51
Split 13:Distance0.250Time1:13.30Pace4:53.20
Cumilative:Distance7.650Time59:59.50Pace7:50.52
 
Leg 3:Distance0.240Time2:09.50Pace8:59.58
Brief cool-down with Joseph.
Leg 4:Distance1.000Time8:31.00Pace8:31.00
With Matthew + Bella and Leigha in the stroller.
Leg 5:Distance0.500Time4:36.90Pace9:13.80
With Mary + Bella and Leigha in the stroller.
Leg 6:Distance4.000Time30:18.40Pace7:34.60
With Stephen + Bella and Leigha in the stroller.
Leg 7:Distance0.500Time3:42.40Pace7:24.80
Just myself + Bella and Leigha in the stroller.

Neon Crocs 2 Miles: 15.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, May 26, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, May 27, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-05-27 09:39:39
Workout Totals: Distance12.000Time1:33:25.80Pace7:47.15
Easy runs, total of 12. Julia was able to run better today, did a mile in 7:40. Matthew also felt better, though we still kept him at just 1 mile today.
Leg 1:Distance4.000Time31:41.10Pace7:55.27
I think this was with Jenny and Joseph.
Leg 2:Distance4.000Time31:18.60Pace7:49.65
I think this was with Stephen, William, and Jacob.
Leg 3:Distance1.000Time7:40.30Pace7:40.30
With Matthew, Joseph and Jacob.
Leg 4:Distance1.000Time7:46.70Pace7:46.70
With Joseph and Jacob.
Leg 5:Distance1.000Time7:18.60Pace7:18.60
Alone.
Leg 6:Distance1.000Time7:40.50Pace7:40.50
With Julia and Jenny.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, May 28, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.430.002.000.0012.43

Fast Running Friend Workout - 2019-05-28 08:23:29
Workout Totals: Distance12.425Time1:35:01.70Pace7:38.89
Benjamin came home today. We met him at the airport. He was tired, and had a cold. He came home, took a nap, then jogged 1.5 miles, and went back to sleep. Joseph picked up a cold today, jogged a couple of miles. Jacob and I tried to do a points workout, started with a warm-up 0.25 in 74.9, that felt too hard, then we started the mile, but after the first quarter in 77 I felt we should do a different workout, so we coasted to 0.5 in 2:37, jogged back to the start of our 2 mile tempo and ran it in 11:16/11:17 with the first 1.5 at a bit slower than 5:30, and then we tried to run 5:20 pace for the last 0.5, but Jacob did not have it, so we only managed 5:28 pace.
Leg 1:Distance1.250Time10:11.30Pace8:09.04
Warm-up with Jacob.
Leg 2:Distance3.875Time30:59.80Pace7:59.95
Start of the points workout with Jacob + change of plans + jog to the start of the 2 mile tempo.
Split 1:Distance0.250Time1:14.90Pace4:59.60
Cumilative:Distance0.250Time1:14.90Pace4:59.60
Split 2:Distance0.500Time5:22.30Pace10:44.60
Cumilative:Distance0.750Time6:37.20Pace8:49.60
Split 3:Distance0.500Time2:37.70Pace5:15.40
Cumilative:Distance1.250Time9:14.90Pace7:23.92
Split 4:Distance2.625Time21:44.90Pace8:17.10
Cumilative:Distance3.875Time30:59.80Pace7:59.95
 
Leg 3:Distance2.000Time11:16.90Pace5:38.45
Tempo run with Jacob.
Split 1:Distance1.500Time8:32.90Pace5:41.93
Cumilative:Distance1.500Time8:32.90Pace5:41.93
Split 2:Distance0.500Time2:44.00Pace5:28.00
Cumilative:Distance2.000Time11:16.90Pace5:38.45
 
Leg 4:Distance0.300Time3:05.80Pace10:19.33
Cool-down with Jacob.
Leg 5:Distance1.000Time7:45.50Pace7:45.50
With Matthew.
Leg 6:Distance1.000Time7:50.50Pace7:50.50
With Benjamin, Stephen, Jenny, and Julia.
Leg 7:Distance3.000Time23:51.90Pace7:57.30
With Stephen - part with William and Julia.

Neon Crocs 2 Miles: 12.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Wed, May 29, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.500.0011.90

Fast Running Friend Workout - 2019-05-29 08:54:02
Workout Totals: Distance11.900Time1:32:15.20Pace7:45.14
Total of about 12. Did Sarah's 1.5 tempo + also did 0.5 with Stephen in 2:49.5 down the canyon. Joseph ran about 5.5, Jacob I think did 4+2. Benjamin did 6 + 2, his first real training day since he got back. Still recovering from the fatigue of travelling and the cold.
Leg 1:Distance0.730Time5:57.00Pace8:09.04
With Joseph, William, Stephen and Benjamin.
Leg 2:Distance1.500Time11:48.40Pace7:52.27
With Sarah.
Leg 3:Distance0.500Time2:49.50Pace5:39.00
Stephen's 0.5 down the canyon.
Leg 4:Distance3.170Time26:07.10Pace8:14.35
With Joseph and Benjamin.
Leg 5:Distance4.000Time29:40.00Pace7:25.00
Alone.
Leg 6:Distance2.000Time15:53.20Pace7:56.60
With Matthew.

Neon Crocs 2 Miles: 11.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, May 30, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.001.500.508.15

Fast Running Friend Workout - 2019-05-30 09:14:06
Workout Totals: Distance8.150Time1:00:26.80Pace7:25.01
Eventful day. We are hosting two Ukrainian runners - Sergei and Ruslan, who came here for the Utah Valley Half Marathon. They had some adventures getting here - they were driving from Las Vegas, and hit a 3+ hour traffic jam caused by the fallout of the wrong way drunk driver between Cedar City and St. George.

Jacob and I did a fast finish 2 mile tempo run down the canyon. We started at the same pace as Tuesday, but both of us shifted gears much better in the last 0.5 and managed 2:35 - 11:08 for 2 miles.

Benjamin ran 6.25 with Sergei and Ruslan in the evening - Joseph did 6, William and Stephen 4, Matthew 2, Julia I think 3+2, do not remember what Jenny did.
Leg 1:Distance0.980Time8:06.50Pace8:16.43
Warm-up with Jacob.
Leg 2:Distance2.000Time11:08.50Pace5:34.25
Fast finish tempo run with Jacob.
Split 1:Distance1.500Time8:32.80Pace5:41.87
Cumilative:Distance1.500Time8:32.80Pace5:41.87
Split 2:Distance0.500Time2:35.70Pace5:11.40
Cumilative:Distance2.000Time11:08.50Pace5:34.25
 
Leg 3:Distance3.170Time25:33.00Pace8:03.60
Cool-down with Jacob.
Leg 4:Distance2.000Time15:38.80Pace7:49.40
First mile with Sergei, Ruslan, Benjamin, Joseph, William, Stephen, and Matthew, last mile just with Matthew.

Neon Crocs 2 Miles: 8.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, May 31, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2019-05-31 08:50:36
Workout Totals: Distance6.000Time48:04.10Pace8:00.68
6 total, tapering for the Utah Valley Half.
Leg 1:Distance4.000Time31:41.30Pace7:55.32
With Benjamin, do not remember who else we had.
Leg 2:Distance2.000Time16:22.80Pace8:11.40
With Matthew, Joseph, and Jacob.

Neon Crocs 2 Miles: 6.00
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
304.600.0028.1812.29345.07
Neon Crocs 2 Miles: 345.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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