Breaking the Wall

Uneventful Provo River Half

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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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 138.01 Year: 2742.53
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 130.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
283.371.2535.613.81324.04
Brown Crocs 4 Miles: 308.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Fast Running Friend Workout - 2021-05-01 08:16:51
Workout Totals: Distance16.000Time1:59:56.10Pace7:29.76
16 total. Ran with Chad. We did 5 miles down the canyon in 29:27 (5:53,5:56,5:54,5:56,5:48). It was hard, but I was not getting weaker as the run progressed. Felt that I could have used more sleep, though.

Benjamin did 3x1.25 down after a long warm-up. 6:06, 6:00, 5:50. He finally got going by the third one.

The kids ran the 800 at the meet at the American Fork High. Results:

curl -s https://usatfutahyouth.weebly.com/uploads/6/5/6/7/6567024/may_1_results_af.pdf | pdftotext -layout - - | egrep Pachev\|Gow

2 # 6 Pachev, Mary 14 Fast Running Blog 3:44.98
3 # 3 Pachev, Bella 16 Fast Running Blog 4:22.83
2 # 7 Pachev, Matthew 12 Fast Running Blog 2:55.08 2
5 # 8 Pachev, Stephen 10 Fast Running Blog 2:54.42 3
5 # 9 Pachev, William 08 Fast Running Blog 2:47.46 5
2 # 4 Pachev, Jacob 06 Fast Running Blog 2:23.39 5
3 # 5 Pachev, Joseph 05 Fast Running Blog 2:23.62 5
2 # 1 Gow, Bonnie 06 Fast Running Blog 2:42.59 5


Matthew had a very interesting race. He opened in 92, I yelled that he was gong too slow, then he broke away from the pack ran 43, 39 almost catching the leaders.

The temperature was around 80F, so I think the kids were a bit sluggish.

Jacob went 68(good), 75 (bad). Joseph 69 (good), 74(bad). I wonder if maybe the heat got to them. For Matthew it might also have been the reason he started out way too slow. William struggled as well opening in 78, and then completely blowing up in the second lap. Bonnie had a great race, ran a PR. Stephen was evenly paced, but he had a hard time as well.

Mary and Bella ran their first official 800.
Leg 1:
Distance2.480Time20:23.80Pace8:13.47ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time29:27.40Pace5:53.48ZoneThreshold Miles
Tempo.
Leg 3:
Distance8.520Time1:10:04.90Pace8:13.53ZoneEasy Miles
Distance.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.820.000.000.2512.07

Fast Running Friend Workout - 2021-05-03 08:46:21
Workout Totals: Distance12.066Time1:39:46.90Pace8:16.18
Total of 12. The boys did a 200 meter time trial. Results:

Jacob 28.7
Joseph 29.9
William 32.9
Matthew 35.1
Stephen 35.5

Julia did 2x400 89.0, 87.8
Leg 1:
Distance1.000Time7:29.00Pace7:29.00ZoneEasy Miles
Leg 2:
Distance1.810Time14:52.40Pace8:13.04ZoneEasy Miles
Leg 3:
Distance0.000Time0:02.50Pace0:00.00ZoneEasy Miles
Leg 4:
Distance0.070Time0:29.90Pace7:07.14
Timing Joseph and Jacob.
Split 1:Distance0.070Time0:28.70Pace6:50.00ZoneEasy Miles
Cumilative:Distance0.070Time0:28.70Pace6:50.00
Split 2:Distance0.000Time0:01.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.070Time0:29.90Pace7:07.14
 
Leg 5:
Distance0.125Time0:58.90Pace7:51.20ZoneEasy Miles
A jog.
Leg 6:
Distance0.070Time0:32.90Pace7:50.00ZoneEasy Miles
Timing William.
Leg 7:
Distance0.125Time1:04.20Pace8:33.60ZoneEasy Miles
A jog.
Leg 8:
Distance0.070Time0:35.50Pace8:27.14
Split 1:Distance0.070Time0:35.10Pace8:21.43ZoneEasy Miles
Cumilative:Distance0.070Time0:35.10Pace8:21.43
Split 2:Distance0.000Time0:00.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.070Time0:35.50Pace8:27.14
 
Leg 9:
Distance1.500Time13:27.60Pace8:58.40ZoneEasy Miles
More distance with the kids.
Leg 10:
Distance0.240Time1:44.00Pace7:13.33ZoneEasy Miles
Some distance while waiting.
Leg 11:
Distance3.000Time23:54.70Pace7:58.23ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 12:
Distance1.000Time7:27.70Pace7:27.70ZoneEasy Miles
Alone.
Leg 13:
Distance1.060Time9:33.30Pace9:00.85ZoneEasy Miles
Warm-up with Julia.
Leg 14:
Distance0.248Time1:29.00Pace5:58.87
Split 1:Distance0.248Time1:29.00Pace5:58.87ZoneVO2 Max Miles
Cumilative:Distance0.248Time1:29.00Pace5:58.87
Julia's 400.
 
Leg 15:
Distance0.500Time5:01.40Pace10:02.80ZoneEasy Miles
Recovery.
Leg 16:
Distance0.248Time1:27.80Pace5:54.03ZoneEasy Miles
Another 400.
Leg 17:
Distance1.000Time9:38.60Pace9:38.60ZoneEasy Miles
Back to the house.

Brown Crocs 4 Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-05-04 08:50:52
Workout Totals: Distance12.000Time1:32:59.90Pace7:44.99
Easy runs, usual distances, Benjamin did 2x3 down the canyon 14:51, 14:39.
Leg 1:
Distance5.000Time39:38.90Pace7:55.78ZoneEasy Miles
With William.
Leg 2:
Distance3.000Time21:58.60Pace7:19.53ZoneEasy Miles
Alone.
Leg 3:
Distance4.000Time31:22.40Pace7:50.60ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.480.000.000.6212.10

Fast Running Friend Workout - 2021-05-05 08:39:10
Workout Totals: Distance12.103Time1:34:45.70Pace7:49.78
12 total.
300 meter time trials. Results:

Jacob 45.0
Joseph 46.2
William 52.9
Matthew 55.7
Stephen 56.8

I paced William, then Stephen and Matthew.

Benjamin did his usual mile pickup. Usual distances.
Leg 1:
Distance1.000Time7:20.20Pace7:20.20ZoneEasy Miles
Alone.
Leg 2:
Distance1.810Time15:31.20Pace8:34.48
Warm-up + strides with the boys.
Split 1:Distance1.000Time8:08.90Pace8:08.90ZoneEasy Miles
Cumilative:Distance1.000Time8:08.90Pace8:08.90
Split 2:Distance0.062Time0:18.20Pace4:53.55ZoneVO2 Max Miles
Cumilative:Distance1.062Time8:27.10Pace7:57.50
Split 3:Distance0.187Time1:51.00Pace9:53.58ZoneEasy Miles
Cumilative:Distance1.249Time10:18.10Pace8:14.88
Split 4:Distance0.062Time0:18.20Pace4:53.55ZoneVO2 Max Miles
Cumilative:Distance1.311Time10:36.30Pace8:05.35
Split 5:Distance0.187Time2:04.20Pace11:04.17ZoneEasy Miles
Cumilative:Distance1.498Time12:40.50Pace8:27.68
Split 6:Distance0.062Time0:18.00Pace4:50.32ZoneVO2 Max Miles
Cumilative:Distance1.560Time12:58.50Pace8:19.04
Split 7:Distance0.250Time2:32.70Pace10:10.80ZoneEasy Miles
Cumilative:Distance1.810Time15:31.20Pace8:34.48
 
Leg 3:
Distance0.100Time0:46.20Pace7:42.00
Timing Joseph and Jacob.
Split 1:Distance0.100Time0:45.00Pace7:30.00ZoneEasy Miles
Cumilative:Distance0.100Time0:45.00Pace7:30.00
Split 2:Distance0.000Time0:01.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.100Time0:46.20Pace7:42.00
 
Leg 4:
Distance0.186Time0:52.90Pace4:44.41ZoneVO2 Max Miles
With William.
Leg 5:
Distance1.000Time8:46.30Pace8:46.30ZoneEasy Miles
Back to the house to get Stephen and Matthew.
Leg 6:
Distance1.312Time10:41.40Pace8:08.87
Warm-up with Stephen and Matthew.
Split 1:Distance1.000Time8:07.20Pace8:07.20ZoneEasy Miles
Cumilative:Distance1.000Time8:07.20Pace8:07.20
Split 2:Distance0.062Time0:20.60Pace5:32.26ZoneVO2 Max Miles
Cumilative:Distance1.062Time8:27.80Pace7:58.15
Split 3:Distance0.250Time2:13.60Pace8:54.40ZoneEasy Miles
Cumilative:Distance1.312Time10:41.40Pace8:08.87
 
Leg 7:
Distance0.195Time0:56.80Pace4:51.28
200 with Stephen and Matthew.
Split 1:Distance0.186Time0:55.70Pace4:59.46ZoneVO2 Max Miles
Cumilative:Distance0.186Time0:55.70Pace4:59.46
Split 2:Distance0.009Time0:01.10Pace2:02.22ZoneEasy Miles
Cumilative:Distance0.195Time0:56.80Pace4:51.28
 
Leg 8:
Distance2.500Time19:52.30Pace7:56.92ZoneEasy Miles
More distance with Joseph and Jacob.
Leg 9:
Distance4.000Time29:58.40Pace7:29.60ZoneEasy Miles
Alone.

Brown Crocs 4 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
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-05-06 08:47:47
Workout Totals: Distance8.000Time1:00:47.30Pace7:35.91
Total of 12. Easy pace except for a pickup down the canyon in 5:57 with Joseph and Jacob.
Leg 1:
Distance8.000Time1:00:47.30Pace7:35.91
With Joseph and Jacob. Benjamin ran with us except for the pickup, which he did at his pace in sub-5:00.
Split 1:Distance4.480Time33:11.10Pace7:24.44ZoneEasy Miles
Cumilative:Distance4.480Time33:11.10Pace7:24.44
Split 2:Distance1.000Time5:57.30Pace5:57.30ZoneThreshold Miles
Cumilative:Distance5.480Time39:08.40Pace7:08.54
Split 3:Distance2.520Time21:38.90Pace8:35.44ZoneEasy Miles
Cumilative:Distance8.000Time1:00:47.30Pace7:35.91
 
Fast Running Friend Workout - 2021-05-06 17:27:27
Workout Totals: Distance4.000Time29:10.50Pace7:17.62
 
Leg 1:
Distance4.000Time29:10.50Pace7:17.62ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

Fast Running Friend Workout - 2021-05-07 08:29:28
Workout Totals: Distance10.000Time1:15:23.40Pace7:32.34
Total of 10. Did a mile pickup down the canyon with Jacob. I had 5:44, he got 5:33 thanks to the last quarter in 75. Benjamin tapered for the race tomorrow - total of 8 miles. We drove to Umatilla, OR and ran some on the road.
Leg 1:
Distance1.000Time7:17.40Pace7:17.40ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time52:15.90Pace7:27.99
With Jacob, part with Stephen and William.
Split 1:Distance5.770Time44:38.80Pace7:44.26ZoneEasy Miles
Cumilative:Distance5.770Time44:38.80Pace7:44.26
Split 2:Distance1.000Time5:44.60Pace5:44.60ZoneThreshold Miles
Cumilative:Distance6.770Time50:23.40Pace7:26.59
Split 3:Distance0.230Time1:52.50Pace8:09.13ZoneEasy Miles
Cumilative:Distance7.000Time52:15.90Pace7:27.99
 
Leg 3:
Distance2.000Time15:50.10Pace7:55.05ZoneEasy Miles
With Benjamin on the road.

Brown Crocs 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.030.000.000.0012.03

Fast Running Friend Workout - 2021-05-08 10:17:36
Workout Totals: Distance12.028Time1:29:13.50Pace7:25.09

Ran easy 12 in Umatilla, OR. Benjamin did 5 with me. Joseph and Jacob did 8 with 2 down the canyon at 6:00 pace, William ran 6 with 1 mile at 6:00. Easy 5 for Stephen and Matthew.

In the afternoon Benjamin and I drove to Portland where Benjamin ran 5000 in the Portland Twilight meet. His time was 14:47.62 - he reached his goal of breaking 15:00 in Crocs.

Official splits:

34.956
1:44.836(1:09.881)
2:53.621(1:08.785)
4:03.783(1:10.162)
5:13.949(1:10.166)
6:24.620(1:10.671)
7:34.998(1:10.379)
8:45.866(1:10.868)
9:59.216(1:13.350)
11:12.054(1:12.838)
12:25.079(1:13.026)
13:38.873(1:13.794)
14:47.612(1:08.740)

 

Official timing company finish photo:

 

Video of the race, excuse my poor camera skills:


Very nice kick in the last 200 passing Jackson Lyle from Gonzaga right before the finish line and achieving the benchmark of Croc-lapping somebody who ran 16:02 (Ryan Jones). If Ryan had kicked a little harder, this would have given Benjamin the distinction of having Croc-lapped a sub-16:00.

This was his first sea-level race since 2019, and first sea-level track race since 2017. Just from watching the video, I can see opportunities for improvement. Up to 3000 he is running at the front of the 14:35-14:40 pack pushing the pace on occasion. Then he gets to 3000, sees 8:45 split, which to him means two things: a) He is in a lion's den, and b) 75s to the finish will give him his goal of sub-15:00. So he takes the foot off the gas, and loses contact with the pack. After a lap in 73 he realizes he is stronger than he thinks, and starts working to catch up to the pack that he just let go. But now he is alone and he has to speed up to something from 73 instead of continuing to coast at 71 with the front of the pack. He finds a 72 and catches the tail end of the pack around 3800, but now he lost two laps for nothing. With the same effort he could have gotten to 3800 in 11:08 instead of 11:12, and now with 3 laps to go he has the pack and the momentum.

Then of course, there is training your legs to not be afraid of sea-level appropriate turnover. Not sure how much more this will bring.

Of course, some will point out that a certain amount of improvement can be made by trading Crocs for carbon plate shoes. I know from my tests that Crocs are equal to regular racing flats - at least for me and Benjamin. So carbon plate shoes will give him maybe 20 seconds. Well, then he would be just another 14:27 5 K runner in carbon plate shoes. I'd take 14:47 in Crocs over that any day :-) This is not to say that at some point it would not make sense to start alternating. But not yet, I think.
 

 

Leg 1:
Distance2.013Time14:30.90Pace7:12.64ZoneEasy Miles
Alone.
Leg 2:
Distance5.004Time38:48.00Pace7:45.23ZoneEasy Miles
With Benjamin.
Leg 3:
Distance5.011Time35:54.60Pace7:09.97ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church over Zoom in Umatilla, OR, then drove to Boise, ID and stayed with friends for the afternoon and the night.

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

Fast Running Friend Workout - 2021-05-10 12:46:40
Workout Totals: Distance12.000Time1:29:52.60Pace7:29.38
Easy 12 after we got home from Boise for me and Benjamin. Easy runs, usual distances for the kids.
Leg 1:
Distance4.000Time30:00.20Pace7:30.05ZoneEasy Miles
With Strephen and Benjamin.
Leg 2:
Distance8.000Time59:52.40Pace7:29.05ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.500.000.5612.66

Fast Running Friend Workout - 2021-05-11 08:44:34
Workout Totals: Distance12.658Time1:38:40.70Pace7:47.74
12 total. 300 meter time trials. Results:

Jacob 44.4 (PR)
Joseph 45.5 (PR)
William 50.8 (PR)
Matthew 54.7 (PR)
Stephen 55.1 (PR)

I finished just behind William, probably around 51.0. In the last 100 I had some issue with stability and felt like I was going to fall over if I pushed any harder trying to pull even and get him to go faster. But I was able to relax a bit and then I could run behind him.

Benjamin did his usual 12 with a sub-5:00 mile pickup down the canyon.
Leg 1:
Distance1.000Time7:22.10Pace7:22.10ZoneEasy Miles
Alone.
Leg 2:
Distance1.621Time12:53.10Pace7:56.93
Warm-up with the boys.
Split 1:Distance1.000Time7:31.20Pace7:31.20ZoneEasy Miles
Cumilative:Distance1.000Time7:31.20Pace7:31.20
Split 2:Distance0.062Time0:18.00Pace4:50.32ZoneVO2 Max Miles
Cumilative:Distance1.062Time7:49.20Pace7:21.81
Split 3:Distance0.187Time1:51.00Pace9:53.58ZoneEasy Miles
Cumilative:Distance1.249Time9:40.20Pace7:44.53
Split 4:Distance0.062Time0:18.80Pace5:03.23ZoneVO2 Max Miles
Cumilative:Distance1.311Time9:59.00Pace7:36.90
Split 5:Distance0.310Time2:54.10Pace9:21.61ZoneEasy Miles
Cumilative:Distance1.621Time12:53.10Pace7:56.93
 
Leg 3:
Distance0.100Time0:45.50Pace7:35.00
Timing Joseph and Jacob's 300.
Split 1:Distance0.100Time0:44.40Pace7:24.00ZoneEasy Miles
Cumilative:Distance0.100Time0:44.40Pace7:24.00
Jacob.
Split 2:Distance0.000Time0:01.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.100Time0:45.50Pace7:35.00
Joseph.
 
Leg 4:
Distance0.186Time0:50.80Pace4:33.12ZoneVO2 Max Miles
300 with William.
Leg 5:
Distance0.560Time5:25.00Pace9:40.36ZoneEasy Miles
Leg 6:
Distance0.186Time0:55.10Pace4:56.24
300 with Stephen and Matthew.
Split 1:Distance0.186Time0:54.70Pace4:54.09ZoneVO2 Max Miles
Cumilative:Distance0.186Time0:54.70Pace4:54.09
Matthew.
Split 2:Distance0.000Time0:00.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.186Time0:55.10Pace4:56.24
Stephen.
 
Leg 7:
Distance5.005Time36:45.50Pace7:20.66
Part with William, part with Benjamin.
Split 1:Distance2.380Time16:31.40Pace6:56.55ZoneEasy Miles
Cumilative:Distance2.380Time16:31.40Pace6:56.55
Split 2:Distance0.065Time0:17.60Pace4:30.77ZoneVO2 Max Miles
Cumilative:Distance2.445Time16:49.00Pace6:52.68
Split 3:Distance2.560Time19:56.50Pace7:47.38ZoneEasy Miles
Cumilative:Distance5.005Time36:45.50Pace7:20.66
 
Leg 8:
Distance1.000Time7:25.00Pace7:25.00ZoneEasy Miles
Alone.
Leg 9:
Distance2.000Time17:38.30Pace8:49.15ZoneEasy Miles
With Benjamin and Julia.
Leg 10:
Distance0.500Time3:21.40Pace6:42.80ZoneMarathon Pace Miles
0.5 down from the house with Benjamin pacing Julia.
Leg 11:
Distance0.500Time5:18.90Pace10:37.80ZoneEasy Miles
Back to the house with Benjamin and Julia.

Brown Crocs 4 Miles: 12.66
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-05-12 08:43:57
Workout Totals: Distance12.000Time1:32:09.00Pace7:40.75
12 total. Joseph was sore from yesterday, did only 5. Usual distances otherwise. Jacob, Benjamin, and I did a mile pickup down the canyon. Benjamin ran 4:54. Jacob was with me at 0.75, but then kicked in 70 and finished in 5:23. I got 5:33. Otherwise, easy pace, usual distances.
Leg 1:
Distance1.000Time7:56.50Pace7:56.50ZoneEasy Miles
With William.
Leg 2:
Distance7.000Time53:38.10Pace7:39.73
With Benjamin and Jacob, part with William and Joseph. Do not remember if we had Stephen on this one.
Split 1:Distance5.770Time46:00.30Pace7:58.39ZoneEasy Miles
Cumilative:Distance5.770Time46:00.30Pace7:58.39
Split 2:Distance1.000Time5:33.60Pace5:33.60ZoneVO2 Max Miles
Cumilative:Distance6.770Time51:33.90Pace7:37.00
Split 3:Distance0.230Time2:04.20Pace9:00.00ZoneEasy Miles
Cumilative:Distance7.000Time53:38.10Pace7:39.73
 
Leg 3:
Distance4.000Time30:34.40Pace7:38.60ZoneEasy Miles
With Benjamin and Matthew. Maybe Stephen as well.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2021-05-13 08:56:53
Workout Totals: Distance12.500Time1:38:43.20Pace7:53.86
Total of 12. Jacob did 8, Benjamin 16, otherwise usual distances. Benjamin did 4x2 down the canyon, first three a bit over 9:50, last one in 9:39. Easy pace for everybody else.
Leg 1:
Distance8.000Time59:57.00Pace7:29.62ZoneEasy Miles
With Jacob, part with William.
Leg 2:
Distance1.000Time7:30.70Pace7:30.70ZoneEasy Miles
Alone.
Leg 3:
Distance3.000Time26:31.00Pace8:50.33ZoneEasy Miles
With Julia, Stephen, and Matthew.
Leg 4:
Distance0.500Time4:44.50Pace9:29.00ZoneEasy Miles
With Bella.

Brown Crocs 4 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.120.000.000.008.12

Fast Running Friend Workout - 2021-05-14 08:59:15
Workout Totals: Distance8.120Time1:04:18.00Pace7:55.12
Total of 8. Taper for the Uneventful Half tomorrow. Easy runs, usual distances for everybody else except Jacob. Jacob did 4 - his heel was hurting.
Leg 1:
Distance7.000Time55:01.40Pace7:51.63ZoneEasy Miles
With Joseph, part with Jacob.
Leg 2:
Distance1.000Time7:20.00Pace7:20.00ZoneEasy Miles
Alone.
Leg 3:
Distance0.120Time1:56.60Pace16:11.67ZoneEasy Miles
With Leigha.

Brown Crocs 4 Miles: 8.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Uneventful Provo River Half (13.109 Miles) 01:20:01, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.550.0013.110.0015.66

Fast Running Friend Workout - 2021-05-15 07:29:44
Workout Totals: Distance15.659Time1:41:20.70Pace6:28.32
Did the Uneventful Provo River Half with Chad in 1:20:01. Did not feel as good as I did last time. Struggled in the last 4 miles. I think I sweated out some electrolytes as it was much warmer . Ordered salt pills, will try them in the 5 mile tempo next Saturday to see if I am able to absorb them on the go, and if it helps.

Benjamin had a final exam so he did only 12 with a 2 mile pickup in 9:39. Easy runs, usual Saturday distances for the boys.
Leg 1:
Distance1.400Time11:49.80Pace8:27.00ZoneEasy Miles
Warm-up with Chad.
Leg 2:
Distance13.109Time1:20:01.50Pace6:06.28
Uneventful Provo River Half with Chad.
Split 1:Distance6.470Time38:36.70Pace5:58.07ZoneThreshold Miles
Cumilative:Distance6.470Time38:36.70Pace5:58.07
Split 2:Distance1.130Time7:45.90Pace6:52.30ZoneThreshold Miles
Cumilative:Distance7.600Time46:22.60Pace6:06.13
Split 3:Distance1.320Time7:42.00Pace5:50.00ZoneThreshold Miles
Cumilative:Distance8.920Time54:04.60Pace6:03.74
Split 4:Distance3.000Time18:15.60Pace6:05.20ZoneThreshold Miles
Cumilative:Distance11.920Time1:12:20.20Pace6:04.11
Split 5:Distance1.189Time7:41.30Pace6:27.97ZoneThreshold Miles
Cumilative:Distance13.109Time1:20:01.50Pace6:06.28
 
Leg 3:
Distance1.150Time9:29.40Pace8:15.13ZoneEasy Miles
Cool-down with Chad.

Brown Crocs 4 Miles: 15.66
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
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-05-17 08:48:19
Workout Totals: Distance12.000Time1:29:32.50Pace7:27.71
Total of 12. Easy pace. Benjamin did a mile pickup at sub-5:00 down the canyon. The kids raced 1600 at the Mountain View track (Road Runners/Provo City):

Jacob 5:04.51 (mile converted 5:06.4, PR)
Joseph 5:07.02 (5:08.9, PR)
Matthew 6:02.53 (6:04.8, PR)
William 6:03.45
Stephen 6:07.95
Bella 9:14.73

William had a side-ache. Mary tripped and got trampled over at the start, and was in too much pain to race. She did run later in the evening at home, though.
Leg 1:
Distance4.000Time30:25.00Pace7:36.25ZoneEasy Miles
With Joseph and Jacob. Part with Stephen, William, and Matthew.
Leg 2:
Distance4.000Time29:26.80Pace7:21.70ZoneEasy Miles
Alone
Leg 3:
Distance4.000Time29:40.70Pace7:25.18ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-05-18 08:46:59
Workout Totals: Distance12.000Time1:29:28.50Pace7:27.38
12 total. Did a mile pick up on the little boy course out and back in 6:02. Usual distances for the kids. Benjamin tried 6+2 workout at 5:00, but could not keep the pace, so he did only 5 in 25:20.
Leg 1:
Distance7.000Time53:30.30Pace7:38.61ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time6:02.80Pace6:02.80ZoneVO2 Max Miles
Alone.
Leg 3:
Distance4.000Time29:55.40Pace7:28.85ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.001.500.0012.04

Fast Running Friend Workout - 2021-05-19 08:46:35
Workout Totals: Distance12.042Time1:33:52.50Pace7:47.74
Total of 12. Did a pickup with Joseph and Jacob down the canyon for 1.5 at the end of 8 in 9:19. Jacob had a side ache, Joseph had some low energy thing. Benjamin, however, was on the move and ran 7:06.
Leg 1:
Distance8.042Time1:01:52.10Pace7:41.59
With Joseph, Jacob, and Benjamin, part with William, Stephen, and Matthew.
Split 1:Distance6.270Time50:21.60Pace8:01.91ZoneEasy Miles
Cumilative:Distance6.270Time50:21.60Pace8:01.91
Split 2:Distance1.500Time9:19.80Pace6:13.20ZoneThreshold Miles
Cumilative:Distance7.770Time59:41.40Pace7:40.93
Split 3:Distance0.272Time2:10.70Pace8:00.51ZoneEasy Miles
Cumilative:Distance8.042Time1:01:52.10Pace7:41.59
 
Leg 2:
Distance0.500Time4:50.00Pace9:40.00ZoneEasy Miles
With Bella.
Leg 3:
Distance1.000Time8:02.20Pace8:02.20ZoneEasy Miles
Part with Mary, part alone.
Leg 4:
Distance2.500Time19:08.20Pace7:39.28ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-05-20 08:51:16
Workout Totals: Distance12.000Time1:30:50.50Pace7:34.21
12 total. Usual distances for all except Benjamin. He did 16 with 4+2 down the canyon - 20:31 and 10:05. There was some headwind, and also he was feeling some kind of strange fatigue. What is strange is that yesterday he was running sub-4:45 with essentially a tempo effort, and today he struggled with 5:00 pace.
Leg 1:
Distance8.000Time59:56.40Pace7:29.55
With Jacob, part with William, Stephen, and Matthew.
Split 1:Distance4.230Time33:05.50Pace7:49.39ZoneEasy Miles
Cumilative:Distance4.230Time33:05.50Pace7:49.39
Split 2:Distance1.000Time5:56.00Pace5:56.00ZoneThreshold Miles
Cumilative:Distance5.230Time39:01.50Pace7:27.71
Split 3:Distance2.770Time20:54.90Pace7:33.03ZoneEasy Miles
Cumilative:Distance8.000Time59:56.40Pace7:29.55
 
Leg 2:
Distance4.000Time30:54.10Pace7:43.52ZoneEasy Miles
With Benjamin and Joseph.

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

Fast Running Friend Workout - 2021-05-21 08:47:39
Workout Totals: Distance12.000Time1:29:55.20Pace7:29.60
Easy runs, total of 12. The kids ran a bit less tapering for the 3000 tomorrow.
Leg 1:
Distance2.000Time15:44.50Pace7:52.25ZoneEasy Miles
With William, Stephen, and Matthew. Part with Benjamin.
Leg 2:
Distance6.000Time44:54.70Pace7:29.12ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 3:
Distance4.000Time29:16.00Pace7:19.00ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.210.005.000.0016.21

Fast Running Friend Workout - 2021-05-22 07:10:55
Workout Totals: Distance12.500Time1:28:23.00Pace7:04.24
16 total. Did 12.5 in the AM with Chad and Eugene from the blog, and then 3.5 more in the evening.

We did a 5 mile tempo down the canyon in 29:23. I was struggling today, but toughed it out. I did have to make a bathroom stop half way, so this was more of a 2.5 + 2.5 with less than ideal recovery.

Benjamin finally ran a good tempo - 29:42 down the canyon for 6 miles. Getting up earlier and running when it is cool helped.

The kids raced 3000 at the USATF meet at the Corner Canyon High in Draper. Results:

Jacob 10:00.16 (PR)
Joseph 10:13.53 (PR)
William 11:28.04
Matthew 12:01.30 (PR)
Bonnie 12:15.65
Stephen 12:21.55 (PR)

I was happy about everybody's performance. Jacob and Joseph took a first step to getting off their plateau. William improved his attitude, and took a step to climbing out of the hole. For Stephen and Matthew it was their first track 3000, and unlike in their first 3200 a month or so ago, they ran respectably. Bonnie held it together quite well for her level of training, and was not too far off her PR.
Leg 1:
Distance2.480Time19:35.50Pace7:53.99ZoneEasy Miles
Leg 2:
Distance5.000Time29:23.60Pace5:52.72ZoneThreshold Miles
Leg 3:
Distance5.020Time39:23.90Pace7:50.90ZoneEasy Miles
Fast Running Friend Workout - 2021-05-22 10:05:48
Workout Totals: Distance3.710Time30:56.80Pace8:20.49
 
Leg 1:
Distance0.000Time12:21.40Pace0:00.00
Timing the 3000.
Split 1:Distance0.000Time9:59.90Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time9:59.90Pace0:00.00
Jacob.
Split 2:Distance0.000Time0:13.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time10:13.30Pace0:00.00
Joseph
Split 3:Distance0.000Time1:14.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time11:27.80Pace0:00.00
William
Split 4:Distance0.000Time0:33.30Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time12:01.10Pace0:00.00
Matthew
Split 5:Distance0.000Time0:14.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time12:15.50Pace0:00.00
Bonnie
Split 6:Distance0.000Time0:05.90Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time12:21.40Pace0:00.00
Stephen
 
Leg 2:
Distance1.000Time9:29.20Pace9:29.20ZoneEasy Miles
With Bella.
Leg 3:
Distance0.150Time1:25.70Pace9:31.33ZoneEasy Miles
Mary's false start.
Leg 4:
Distance2.560Time20:01.90Pace7:49.49ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 16.21
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
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-05-24 08:48:53
Workout Totals: Distance12.000Time1:34:10.00Pace7:50.83
12 total. Easy pace. Benjamin did his sub-5:00 pickup.
Leg 1:
Distance8.000Time1:01:08.60Pace7:38.57ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 2:
Distance1.000Time7:23.60Pace7:23.60ZoneEasy Miles
With Matthew, Stephen, and Benjamin.
Leg 3:
Distance3.000Time25:37.80Pace8:32.60ZoneEasy Miles
Same group plus Julia.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.502.000.0012.00

Fast Running Friend Workout - 2021-05-25 08:52:24
Workout Totals: Distance12.000Time1:30:40.30Pace7:33.36
12 total. Did a 2 mile tempo down the canyon with Joseph and Jacob in the middle of 8 in 11:51. They were a bit faster due to the faster kick in the last 100. Benjamin did 6 down in 29:48, then 2 mile recovery jog up, and 2 more in 9:43 with the total distance of 16 miles for the run. Matthew did the last 0.5 of his 5 in 3:20 uphill. Otherwise, easy runs, usual distances.
Leg 1:
Distance8.000Time59:55.90Pace7:29.49
With Joseph and Jacob, part with William.
Split 1:Distance4.050Time32:25.50Pace8:00.37ZoneEasy Miles
Cumilative:Distance4.050Time32:25.50Pace8:00.37
Split 2:Distance2.000Time11:51.80Pace5:55.90ZoneThreshold Miles
Cumilative:Distance6.050Time44:17.30Pace7:19.22
2 mile tempo.
Split 3:Distance1.950Time15:38.60Pace8:01.33ZoneEasy Miles
Cumilative:Distance8.000Time59:55.90Pace7:29.49
 
Leg 2:
Distance4.000Time30:44.40Pace7:41.10
With Matthew, part with Stephen.
Split 1:Distance3.500Time27:24.00Pace7:49.71ZoneEasy Miles
Cumilative:Distance3.500Time27:24.00Pace7:49.71
Split 2:Distance0.500Time3:20.40Pace6:40.80ZoneMarathon Pace Miles
Cumilative:Distance4.000Time30:44.40Pace7:41.10
Uphill pickup.
 

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

Fast Running Friend Workout - 2021-05-26 08:47:51
Workout Totals: Distance12.000Time1:30:52.80Pace7:34.40
12 total. Reduced distances, easy pace for the kids to be fresher for the 1600 tomorrow.
Leg 1:
Distance2.000Time15:52.00Pace7:56.00ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance6.000Time45:36.00Pace7:36.00ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3:
Distance4.000Time29:24.80Pace7:21.20ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.820.250.000.0012.07

Fast Running Friend Workout - 2021-05-27 07:19:18
Workout Totals: Distance12.070Time1:31:10.20Pace7:33.21
12 total for me, easy pace. The kids raced the 1600 at Provo High. Results:

Joseph 5:02.33 (PR, mile converted 5:04.2)
Jacob 5:12.40
William 5:50.10
Stephen 5:58.60 (PR, mile converted 6:00.9, so close!)
Matthew 6:12.65
Bella 9:15.1
Mary 9:28.3

Mary stopped at 3 laps because she thought she was done, had a fit when we told her she had a lap left, it took her almost 2 minutes to recover from the fit, then she started running and finished with her total overall time of 9:28. Without the fit she had a good shot at a PR.

The temperature was 80F, so some of our kids handled it well, while others did not.
Leg 1:
Distance5.050Time38:18.90Pace7:35.23ZoneEasy Miles
Alone.
Leg 2:
Distance0.250Time1:42.10Pace6:48.40ZoneMarathon Pace Miles
With Sarah.
Leg 3:
Distance2.770Time19:57.70Pace7:12.38ZoneEasy Miles
Alone.
Leg 4:
Distance4.000Time31:11.50Pace7:47.88ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.001.000.0012.06

Fast Running Friend Workout - 2021-05-28 08:14:27
Workout Totals: Distance12.060Time1:34:34.20Pace7:50.50
12 total. Matthew ran a mile time trial to redeem himself from yesterday's fiasco, and in spite of only a short gap between the races, he was able to run a PR of 6:03.4. His splits were 86, 91, 91, 93. We need to work on not starting to feel sorry for yourself after the first half - or sometimes even before reaching that mark.

William did a workout where he ran the first 800 with Matthew (he was about a second ahead), and then he was supposed to pick it up and kick. Except he started feeling sorry for himself because it was lap 3 and in his mind it is time to do that, and was just coasting or rather suffering at about 90 seconds per lap. So he ended up with 5:59 for the mile.

Jacob pace William.

Easy runs, usual distances otherwise.
Leg 1:
Distance1.060Time9:10.50Pace8:39.34ZoneEasy Miles
Warm-up with the Jacob, William, and Matthew.
Leg 2:
Distance1.000Time6:03.40Pace6:03.40ZoneThreshold Miles
Matthew's mile on the track.
Leg 3:
Distance1.000Time8:36.90Pace8:36.90ZoneEasy Miles
Back to the house.
Leg 4:
Distance5.000Time39:32.40Pace7:54.48ZoneEasy Miles
With Jacob, I think part with the other kids.
Leg 5:
Distance1.000Time7:44.40Pace7:44.40ZoneEasy Miles
Alone.
Leg 6:
Distance3.000Time23:26.60Pace7:48.87ZoneEasy Miles
With Benjamin.

Brown Crocs 4 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
11.140.005.000.3816.52

Fast Running Friend Workout - 2021-05-29 07:29:33
Workout Totals: Distance16.520Time2:02:51.20Pace7:26.20
16.5 total. Did a 5 mile tempo down the canyon with Chad, Joseph, and Jacob. Joseph was running without a watch or splits being called out to him, and was given a task to run whatever pace he thought was honest for 5 miles. We ended up with 30:03, splits 6:08, 6:03, 5:58, 6:00, 6:02, 5:52. However, after 2 miles Joseph was having panic attacks of his style in bursts so the pace was very uneven - he kept micro-surging, then slowing down. But in spite of all of that, he finished the workout at a respectable pace. Benjamin went through a similar period when he was 15, it got a lot better when he was 16, but did not completely go away until he returned from a mission.

I did the salt pill experiment, and it went well. The first one, which I took during the tempo, did not seem to do much as the weather was still cool and we were not too far into the run. The plus was that I could take it at 6:00 pace and it did not create any problems. I took the second one about 14 miles into the run, and then about a mile or so later did a pickup with Bonnie for 0.375 in 2:06, and it felt unusually good for the end of 16 miles.

Chad was struggling today as he just got his second shot of the COVID vaccine. It manifested itself in a sudden onset of fatigue in stress spots - the end of the 5 mile tempo, and the end of the entire run.

Benjamin has had his SI-join problem get out of hand resulting in imbalance and knee pain. So for his workout he only was able to manage 3 miles in 15:30 and decided not to do the second interval to avoid making things worse.
Leg 1:
Distance2.480Time20:24.70Pace8:13.83ZoneEasy Miles
Warm-up with Chad, Joseph, and Jacob.
Leg 2:
Distance5.000Time30:03.30Pace6:00.66ZoneThreshold Miles
With Chad, Joseph, and Jacob.
Leg 3:
Distance2.540Time20:49.10Pace8:11.77ZoneEasy Miles
With Chad, part with Joseph and Jacob.
Leg 4:
Distance6.000Time46:55.10Pace7:49.18
With Bonnie, part with William, Stephen, Matthew, and Chad.
Split 1:Distance5.510Time43:52.10Pace7:57.70ZoneEasy Miles
Cumilative:Distance5.510Time43:52.10Pace7:57.70
Split 2:Distance0.375Time2:06.20Pace5:36.53ZoneVO2 Max Miles
Cumilative:Distance5.885Time45:58.30Pace7:48.70
Split 3:Distance0.115Time0:56.80Pace8:13.91ZoneEasy Miles
Cumilative:Distance6.000Time46:55.10Pace7:49.18
 
Leg 5:
Distance0.500Time4:39.00Pace9:18.00ZoneEasy Miles
With Bella

Brown Crocs 4 Miles: 16.52
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. We are back to the regular in-person schedule.

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

Fast Running Friend Workout - 2021-05-31 08:19:59
Workout Totals: Distance12.000Time1:34:57.20Pace7:54.77
12 total, easy pace, usual distances.
Leg 1:
Distance8.000Time1:03:21.00Pace7:55.12ZoneEasy Miles
With Benjamin, Joseph, and Jacob, part with William.
Leg 2:
Distance1.000Time8:47.90Pace8:47.90ZoneEasy Miles
With Mary and Benjamin.
Leg 3:
Distance3.000Time22:48.30Pace7:36.10ZoneEasy Miles
With Matthew, Stephen, Benjamin, and Josiah, part with Julia and Nathaniel.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
283.371.2535.613.81324.04
Brown Crocs 4 Miles: 308.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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