Breaking the Wall

Salt City Mile

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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: 197.79 Year: 2750.80
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: 463.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
292.973.0025.006.65327.62
Lopsie Sports Sandals 2 Miles: 327.64
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church - our ward, then the Russian branch. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.962.000.000.0011.96

Fast Running Friend Workout - 2022-05-02 16:35:29
Workout Totals: Distance11.960Time1:34:27.60Pace7:53.88
12 total. Paced Stephen in a 2 mile tempo run down the canyon. He improved a bit, ran 13:39. William, Joseph, Jacob, and Matthew helped. Benjamin did 12, do not remember if he did anything fast.

Bella set a 2 mile record - 16:44 on an out and back course in the canyon with half of the way uphill.
Leg 1:
Distance2.000Time16:44.30Pace8:22.15ZoneEasy Miles
With Mary and Bella.
Leg 2:
Distance0.500Time4:03.10Pace8:06.20ZoneEasy Miles
Warm-up with the boys.
Leg 3:
Distance2.000Time13:38.70Pace6:49.35ZoneMarathon Pace Miles
Pacing Stephen for 2 miles down the canyon.
Leg 4:
Distance7.335Time58:41.00Pace8:00.03ZoneEasy Miles
Part with Matthew, part alone.
Leg 5:
Distance0.125Time1:20.50Pace10:44.00ZoneEasy Miles
With Leigha

Lopsie Sports Sandals 2 Miles: 11.96
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 - 2022-05-03 09:31:16
Workout Totals: Distance12.000Time1:29:12.20Pace7:26.02
12 total. Did a mile pickup with Joseph in 5:59. Jacob did it in 5:17. Otherwise, easy runs, usual distances. Do not remember what Benjamin did.
Leg 1:
Distance8.000Time59:15.10Pace7:24.39
With Joseph and Jacob.
Split 1:Distance4.480Time34:05.00Pace7:36.47ZoneEasy Miles
Cumilative:Distance4.480Time34:05.00Pace7:36.47
Split 2:Distance1.000Time5:59.10Pace5:59.10ZoneThreshold Miles
Cumilative:Distance5.480Time40:04.10Pace7:18.70
Split 3:Distance2.520Time19:11.00Pace7:36.75ZoneEasy Miles
Cumilative:Distance8.000Time59:15.10Pace7:24.39
 
Leg 2:
Distance4.000Time29:57.10Pace7:29.27ZoneEasy Miles
Alone.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.120.000.001.0012.12

Fast Running Friend Workout - 2022-05-04 10:07:23
Workout Totals: Distance12.125Time1:32:20.30Pace7:36.93
12 total. Easy runs, usual distances for the kids. I did a mile pickup down the canyon in 5:48. Benjamin did 12x400 in the 69-71 range.
Leg 1:
Distance0.125Time1:20.30Pace10:42.40ZoneEasy Miles
With Leigha
Leg 2:
Distance1.000Time8:10.00Pace8:10.00ZoneEasy Miles
With Bella, Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:
Distance3.000Time22:10.70Pace7:23.57ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 4:
Distance6.000Time43:46.80Pace7:17.80
Part with Joseph and Jacob, part alone.
Split 1:Distance3.050Time22:55.30Pace7:30.92ZoneEasy Miles
Cumilative:Distance3.050Time22:55.30Pace7:30.92
Split 2:Distance1.000Time5:48.10Pace5:48.10ZoneVO2 Max Miles
Cumilative:Distance4.050Time28:43.40Pace7:05.53
Split 3:Distance1.950Time15:03.40Pace7:43.28ZoneEasy Miles
Cumilative:Distance6.000Time43:46.80Pace7:17.80
 
Leg 5:
Distance2.000Time16:52.50Pace8:26.25ZoneEasy Miles
With Mary.

Lopsie Sports Sandals 2 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-05-05 09:38:39
Workout Totals: Distance12.000Time1:34:16.30Pace7:51.36
12 total. The boys did a rabbit chase over 2 miles down the canyon. Jacob ran 10:07 (5:05, 5:02) PR, Joseph 10:28 (5:20, 5:08) PR, Matthew 12:10 (6:06, 6:04) PR, William 12:27 (6:05, 6:22).

Stephen ran the first mile with Matthew in 6:06.

Benjamin did 12 total with a mile pickup in 4:51.

Mary and Bella did their usual distances.
Leg 1:
Distance0.980Time7:49.70Pace7:59.29ZoneEasy Miles
Warm-up with the boys.
Leg 2:
Distance2.000Time12:10.80Pace6:05.40ZoneThreshold Miles
Pacing Matthew in the rabbit chase.
Leg 3:
Distance2.020Time18:34.20Pace9:11.58ZoneEasy Miles
Back to the car with Matthew.
Leg 4:
Distance1.000Time8:13.40Pace8:13.40ZoneEasy Miles
With Bella.
Leg 5:
Distance4.000Time30:37.50Pace7:39.38ZoneEasy Miles
Alone.
Leg 6:
Distance2.000Time16:50.70Pace8:25.35ZoneEasy Miles
With Mary.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Fast Running Friend Workout - 2022-05-06 08:47:02
Workout Totals: Distance12.000Time1:35:16.40Pace7:56.37
12 total. Paced Stephen through a 2 mile tempo run down the canyon in 13:27, a small improvement. William and Jacob helped me. Matthew and Stephen did 5, William 6, Joseph and Jacob 8.

Benjamin did 12 (9+3) with a mile in 4:43.
Leg 1:
Distance2.000Time15:06.90Pace7:33.45ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time8:19.20Pace8:19.20ZoneMarathon Pace Miles
Warm-up with the boys.
Leg 3:
Distance2.000Time13:27.70Pace6:43.85ZoneEasy Miles
Pacing Stephen.
Leg 4:
Distance2.000Time17:34.20Pace8:47.10ZoneEasy Miles
With Stephen and Matthew back to the car.
Leg 5:
Distance1.000Time7:19.50Pace7:19.50ZoneEasy Miles
Alone.
Leg 6:
Distance1.000Time8:21.20Pace8:21.20ZoneEasy Miles
With Bella.
Leg 7:
Distance1.000Time7:18.70Pace7:18.70ZoneEasy Miles
Alone.
Leg 8:
Distance2.000Time17:49.00Pace8:54.50ZoneEasy Miles
With Mary.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.003.000.0012.15

Fast Running Friend Workout - 2022-05-07 08:57:31
Workout Totals: Distance12.150Time1:29:37.50Pace7:22.59
12 total. Was going to do a 5 mile tempo down the canyon, but had a stomach problem. Joseph and Jacob also were having issues with their legs. Chad also did not have anything today. Jacob did 5 miles in 30:01. Joseph and I ran the first two miles together 6:08, 6:19. Then we decided to go to 3. Joseph found 5:33 in him for the last mile, I had to dig deep to find 5:55. Chad started with us, then switched to an easy pace after a mile or so.

Benjamin did 2x3 miles on his mile course, 15:33, 16:05 - on the last one got a spasm + humidity.
Leg 1:
Distance2.480Time19:08.00Pace7:42.90ZoneEasy Miles
Warm-up with Chad, Joseph, and Jacob.
Leg 2:
Distance3.000Time18:22.30Pace6:07.43ZoneThreshold Miles
Attempt at a tempo run.
Leg 3:
Distance2.000Time14:27.70Pace7:13.85ZoneEasy Miles
Alone.
Leg 4:
Distance2.670Time21:38.90Pace8:06.48ZoneEasy Miles
With Chad.
Leg 5:
Distance2.000Time16:00.60Pace8:00.30ZoneEasy Miles
Alone.

Lopsie Sports Sandals 2 Miles: 12.15
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 with Benjamin in Pfugerville, TX.

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

Fast Running Friend Workout - 2022-05-09 05:45:34
Workout Totals: Distance12.000Time1:29:30.70Pace7:27.56
Ran in Pfugerville, TX with Benjamin and Noah. 12 total for me and Benjamin, 8 for Noah. Benjamin did a pickup for about 0.5. Hot and humid, but not as bad as Houston.

Easy runs, usual distances for the kids. Mary and Bella had coughs, ran reduced distances.
Leg 1:
Distance12.000Time1:29:30.70Pace7:27.56ZoneEasy Miles

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2022-05-10 08:18:39
Workout Totals: Distance12.054Time1:31:33.70Pace7:35.76
12 total. Easy pace. 10 in Bernalillo, NM, the rest at home. Easy runs, usual distances for the kids except for Mary and Bella. They had coughs and cut their distances in half.
Leg 1:
Distance10.054Time1:14:25.20Pace7:24.12ZoneEasy Miles
With Benjamin in Bernalillo, NM.
Leg 2:
Distance1.000Time9:19.80Pace9:19.80ZoneEasy Miles
With Benjamin and Mary.
Leg 3:
Distance1.000Time7:48.70Pace7:48.70ZoneEasy Miles
With Benjamin.

Lopsie Sports Sandals 2 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.002.000.0012.02

Fast Running Friend Workout - 2022-05-11 09:35:59
Workout Totals: Distance12.020Time1:33:04.00Pace7:44.56
12 total. Paced William through 2 miles down the canyon in 12:01. Matthew did the first 0.5 with us in 3:07, was struggling, so I told him to just jog the rest of it. Joseph did 2 miles in 10:27 (5:19, 5:08) new PR. Jacob was struggling today, ran with Joseph, but could not kick at the end, got 10:38.

Benjamin did 12 total with a mile pickup down the canyon in 4:44. Mary and Bella are still on reduced mileage.
Leg 1:
Distance1.000Time7:45.70Pace7:45.70ZoneEasy Miles
Warm-up with the boys.
Leg 2:
Distance2.000Time12:01.80Pace6:00.90ZoneThreshold Miles
Paced William. Matthew ran the first 0.5 with us.
Leg 3:
Distance3.020Time24:44.60Pace8:11.59ZoneEasy Miles
To the house with the boys.
Leg 4:
Distance5.000Time39:14.10Pace7:50.82ZoneEasy Miles
With Stephen.
Leg 5:
Distance1.000Time9:17.80Pace9:17.80ZoneEasy Miles
With Mary and Benjamin.

Lopsie Sports Sandals 2 Miles: 12.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.5012.25

Fast Running Friend Workout - 2022-05-12 09:39:19
Workout Totals: Distance12.250Time1:34:30.00Pace7:42.86
12 total. Easy pace, usual distances - mostly. Benjamin did 2 miles down the canyon in 9:35 (4:49, 4:46), then paced me uphill for 0.5 in 2:55. Mary is on reduced mileage, Bella back to her full mile. Stephen and Matthew were not 100%, did only 2 miles.
Leg 1:
Distance11.250Time1:25:54.20Pace7:38.15
With Benjamin, part with William, Joseph, and Jacob.
Split 1:Distance8.270Time1:02:29.10Pace7:33.34ZoneEasy Miles
Cumilative:Distance8.270Time1:02:29.10Pace7:33.34
Split 2:Distance0.500Time2:55.60Pace5:51.20ZoneVO2 Max Miles
Cumilative:Distance8.770Time1:05:24.70Pace7:27.51
Split 3:Distance2.480Time20:29.50Pace8:15.77ZoneEasy Miles
Cumilative:Distance11.250Time1:25:54.20Pace7:38.15
 
Leg 2:
Distance1.000Time8:35.80Pace8:35.80ZoneEasy Miles
With Mary and Bella.

Lopsie Sports Sandals 2 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2022-05-13 09:34:43
Workout Totals: Distance12.125Time1:34:32.70Pace7:47.85
12 total. Benjamin did only 9 with a mile pickup in 4:44. Matthew was sick, did only 2 miles. Stephen did 3 miles. Mary did only 1 mile. Usual distances, easy pace otherwise.
Leg 1:
Distance8.000Time1:00:49.20Pace7:36.15ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time8:22.60Pace8:22.60ZoneEasy Miles
With Bella and Matthew, part with Mary and Stephen.
Leg 3:
Distance0.125Time1:26.00Pace11:28.00ZoneEasy Miles
With Leigha
Leg 4:
Distance3.000Time23:54.90Pace7:58.30ZoneEasy Miles
With William.

Lopsie Sports Sandals 2 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Fast Running Friend Workout - 2022-05-14 08:59:18
Workout Totals: Distance16.000Time1:57:39.10Pace7:21.19
16 total. Did a tempo run with Chad - 5 miles down the canyon in 29:43 (5:54, 5:55, 5:55, 6:02, 5:57). In the last 2 miles Chad started running out of juice. I had a bit left, but not much. We stayed together.

Benjamin chased us from 3:00 behind, and passed us shortly after the 3 mile mark. He had a good run, probably the best in a while, though he still did get a spasm - 25:27 (4:57, 4:59, 4:59, 5:18, 5:14).

The younger kids raced 1500 at the Race Cats meet in Herriman. Results:

Jacob 4:36.54
Joseph 4:41.78 PR
William 5:27.49
Stephen 5:47.10
Matthew 5:48.32
Mary 7:14.49
Bella 7:18.17

Everybody had a cough so the times were a bit slower for some, and a lot slower for others.
Leg 1:
Distance2.480Time20:14.70Pace8:09.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time29:43.20Pace5:56.64ZoneThreshold Miles
Tempo run.
Leg 3:
Distance8.520Time1:07:41.20Pace7:56.67ZoneEasy Miles
Distance with Benjamin, part with Chad.

Lopsie Sports Sandals 2 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Our ward, then the Russian branch.

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

Fast Running Friend Workout - 2022-05-16 09:40:21
Workout Totals: Distance12.000Time1:36:03.40Pace8:00.28
12 total. Everybody except Bella, Jacob and Benjamin were on reduced mileage due to coughs. Benjamin and Jacob do have something as well, but they felt they could go the full distance today regardless.
Leg 1:
Distance8.000Time1:03:44.70Pace7:58.09ZoneEasy Miles
With Jacob, part with other kids.
Leg 2:
Distance1.000Time8:24.20Pace8:24.20ZoneEasy Miles
With Benjamin, Bella, Stephen, and Matthew.
Leg 3:
Distance3.000Time23:54.50Pace7:58.17ZoneEasy Miles
With Benjamin.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.4012.00

Fast Running Friend Workout - 2022-05-17 09:11:44
Workout Totals: Distance12.000Time1:35:32.30Pace7:57.69
12 total for me and Benjamin. He did a 0.5 pickup in 2:31. I ran the first quarter with him. We also did a pickup on the uphill in 54.4. Otherwise, easy runs, usual distances except for Joseph and William who had coughs and ran reduced mileage.
Leg 1:
Distance3.000Time23:42.10Pace7:54.03ZoneEasy Miles
With Benjamin, and Jacob.
Leg 2:
Distance1.000Time8:16.10Pace8:16.10ZoneEasy Miles
With Benjamin, Bella, Matthew, and Jacob.
Leg 3:
Distance6.000Time44:54.70Pace7:29.12
With Benjamin - part with Jacob, Stephen, and Matthew.
Split 1:Distance3.270Time25:25.30Pace7:46.45ZoneEasy Miles
Cumilative:Distance3.270Time25:25.30Pace7:46.45
Split 2:Distance0.250Time1:15.20Pace5:00.80ZoneVO2 Max Miles
Cumilative:Distance3.520Time26:40.50Pace7:34.69
Split 3:Distance2.325Time17:19.80Pace7:27.23ZoneEasy Miles
Cumilative:Distance5.845Time44:00.30Pace7:31.72
Split 4:Distance0.155Time0:54.40Pace5:50.97ZoneVO2 Max Miles
Cumilative:Distance6.000Time44:54.70Pace7:29.12
 
Leg 4:
Distance2.000Time18:39.40Pace9:19.70ZoneEasy Miles
With Benjamin and Mary.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2022-05-18 08:22:24
Workout Totals: Distance12.000Time1:34:24.10Pace7:52.01
Total of 12 for me. Did a mile pickup in 5:46. Jacob did it in 5:09. Benjamin did 0.5 pickup in 2:27 with the total of 12. Usual distances, easy pace, for others except Mary (1 mile), and William and Joseph (I think 4 and 6).
Leg 1:
Distance2.000Time15:27.60Pace7:43.80ZoneEasy Miles
Alone.
Leg 2:
Distance8.000Time1:01:28.00Pace7:41.00
With Jacob, part with Stephen and Matthew.
Split 1:Distance4.480Time35:53.60Pace8:00.71ZoneEasy Miles
Cumilative:Distance4.480Time35:53.60Pace8:00.71
Split 2:Distance1.000Time5:46.90Pace5:46.90ZoneVO2 Max Miles
Cumilative:Distance5.480Time41:40.50Pace7:36.30
Split 3:Distance2.520Time19:47.50Pace7:51.23ZoneEasy Miles
Cumilative:Distance8.000Time1:01:28.00Pace7:41.00
 
Leg 3:
Distance1.000Time8:36.70Pace8:36.70ZoneEasy Miles
With Bella.
Leg 4:
Distance1.000Time8:51.80Pace8:51.80ZoneEasy Miles
With Mary.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.120.003.000.0012.12

Fast Running Friend Workout - 2022-05-19 08:35:56
Workout Totals: Distance12.125Time1:34:24.50Pace7:47.18
12 total. Did a 3 mile tempo run down the canyon in 17:59. It felt harder than normal due to the headwind, I think. Jacob also struggled. He ran the first 1.5 in 8:03, and then he fell apart completely and basically jogged to the finish in 17:14. Benjamin was pacing him.

Easy runs for other kids.
Leg 1:
Distance0.980Time8:28.80Pace8:39.18ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:59.90Pace5:59.97ZoneThreshold Miles
Tempo run.
Leg 3:
Distance6.020Time49:20.70Pace8:11.81ZoneEasy Miles
Cool-down with Benjamin, part with Jacob.
Leg 4:
Distance0.125Time1:28.60Pace11:48.80ZoneEasy Miles
With Leigha.
Leg 5:
Distance1.000Time8:21.00Pace8:21.00ZoneEasy Miles
With Bella.
Leg 6:
Distance1.000Time8:45.50Pace8:45.50ZoneEasy Miles
With Mary.

Lopsie Sports Sandals 2 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-05-20 09:14:41
Workout Totals: Distance12.000Time1:33:48.50Pace7:49.04
12 total. Easy runs, usual distances. Benjamin is in Kennewick, WA. Ran 9+3 with a pickup for 5 minutes targeting about 5:00 pace.
Leg 1:
Distance2.000Time15:57.90Pace7:58.95ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2:
Distance2.000Time15:51.00Pace7:55.50ZoneEasy Miles
With Joseph, Jacob, William, and Matthew.
Leg 3:
Distance6.000Time44:26.80Pace7:24.47ZoneEasy Miles
With Joseph and Jacob.
Leg 4:
Distance1.000Time9:07.90Pace9:07.90ZoneEasy Miles
With Mary and Giovani.
Leg 5:
Distance1.000Time8:24.90Pace8:24.90ZoneEasy Miles
With Bella.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.006.000.0016.12

Fast Running Friend Workout - 2022-05-21 08:19:26
Workout Totals: Distance16.125Time1:59:00.60Pace7:22.83
16 total. Did a 6 mile tempo down the canyon in 35:52, most of it was with Chad and Jacob. Joseph started with us, but made it to only 3 miles. My splits were 6:13, 6:01, 5:58, 5:56, 5:55, 5:50.

Jacob ran with us to 5 miles, and then closed with 5:20 and ended up with 35:22. Chad fell back in the last 0.5 and got 36:02.

Benjamin did 16 with a 6.08 tempo run in 34:08.

Easy pace for everybody else.
Leg 1:
Distance3.380Time26:59.40Pace7:59.11ZoneEasy Miles
Warm-up.
Leg 2:
Distance6.000Time35:52.80Pace5:58.80ZoneThreshold Miles
Tempo run.
Leg 3:
Distance4.620Time38:09.70Pace8:15.61ZoneEasy Miles
More distance with Chad, part with Jacob.
Leg 4:
Distance0.125Time1:29.80Pace11:58.40ZoneEasy Miles
With Leigha.
Leg 5:
Distance1.000Time8:26.50Pace8:26.50ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 6:
Distance1.000Time8:02.40Pace8:02.40ZoneEasy Miles
With Mary, Stephen, and Matthew.

Lopsie Sports Sandals 2 Miles: 16.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church - our ward, then the Russian branch as usual.

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

Fast Running Friend Workout - 2022-05-23 09:30:31
Workout Totals: Distance12.000Time1:29:38.70Pace7:28.22
12 total, easy pace. Usual distances for the kids. I think Benjamin did an easy run, 9+3 with a pickup.
Leg 1:
Distance2.000Time15:46.10Pace7:53.05ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2:
Distance8.000Time57:52.70Pace7:14.09ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance1.000Time8:43.90Pace8:43.90ZoneEasy Miles
With William, Stephen, Matthew, Mary and Bella.
Leg 4:
Distance1.000Time7:16.00Pace7:16.00ZoneEasy Miles
With Stephen, William, and Matthew.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

Fast Running Friend Workout - 2022-05-24 09:38:13
Workout Totals: Distance12.000Time1:34:31.30Pace7:52.61
12 total. Joseph, and Jacob did 0.5 pickup. Joseph got 2:22, Jacob 2:24. I ran the first 0.25 with them in 74.1. Usual distances, easy pace for the other kids. Benjamin did his usual 9+3 with a mile pickup.
Leg 1:
Distance2.000Time15:57.90Pace7:58.95ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:00:51.90Pace7:36.49
With Joseph and Jacob.
Split 1:Distance4.480Time34:38.10Pace7:43.86ZoneEasy Miles
Cumilative:Distance4.480Time34:38.10Pace7:43.86
Split 2:Distance0.250Time1:14.10Pace4:56.40ZoneVO2 Max Miles
Cumilative:Distance4.730Time35:52.20Pace7:35.01
Split 3:Distance3.270Time24:59.70Pace7:38.62ZoneEasy Miles
Cumilative:Distance8.000Time1:00:51.90Pace7:36.49
 
Leg 3:
Distance2.000Time17:41.50Pace8:50.75ZoneEasy Miles
With Mary.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.001.5017.00

Fast Running Friend Workout - 2022-05-25 09:52:38
Workout Totals: Distance17.000Time2:04:51.50Pace7:20.68
17 total for me. Unplanned long run due to me thinking Sarah wanted me to get the car from the Canyon Glen, when in fact she did not and there was no car when I got there. So 5 extra miles. Perhaps for the better, because I was not planning on doing a long run on Saturday due to the mile on Monday.

Did a 1.5 mile pickup down the canyon in 8:45.

The kids did a warm-up in the morning, and raced 1600 at the Roadrunners' track meet in the evening. It was warm, around 80F, so they were somewhat sluggish. Times:

Jacob 4:52.33
Joseph 5:07.82
William 5:54.02
Matthew 6:01.62
Stephen 6:12.82
Mary 7:21.46
Bella 7:57.25

Benjamin did a tempo that ended up being a bit short of 6 miles at 5:24 pace.
Leg 1:
Distance4.000Time31:55.60Pace7:58.90ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance13.000Time1:32:55.90Pace7:08.92
Part with Joseph, part alone.
Split 1:Distance6.270Time46:10.50Pace7:21.87ZoneEasy Miles
Cumilative:Distance6.270Time46:10.50Pace7:21.87
Split 2:Distance1.500Time8:45.90Pace5:50.60ZoneVO2 Max Miles
Cumilative:Distance7.770Time54:56.40Pace7:04.25
Split 3:Distance5.230Time37:59.50Pace7:15.85ZoneEasy Miles
Cumilative:Distance13.000Time1:32:55.90Pace7:08.92
 

Lopsie Sports Sandals 2 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2022-05-26 09:17:19
Workout Totals: Distance12.000Time1:30:39.00Pace7:33.25
12 total. Joseph and Jacob paced me through a 3 mile tempo down the canyon in 17:52. Otherwise, easy runs, usual distances. 12 with a mile pickup for Benjamin.
Leg 1:
Distance2.000Time15:34.00Pace7:47.00ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2:
Distance0.980Time7:44.10Pace7:53.57ZoneEasy Miles
Warm-up with Joseph and Jacob.
Leg 3:
Distance3.000Time17:52.30Pace5:57.43ZoneThreshold Miles
Tempo run down the canyon with Joseph and Jacob.
Leg 4:
Distance4.020Time31:54.40Pace7:56.22ZoneEasy Miles
With Joseph and Jacob.
Leg 5:
Distance2.000Time17:34.20Pace8:47.10ZoneEasy Miles
With Mary and Bella.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2022-05-27 09:01:00
Workout Totals: Distance12.125Time1:36:14.00Pace7:56.21
 
Leg 1:
Distance2.000Time15:58.70Pace7:59.35ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:01:05.50Pace7:38.19ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance0.125Time1:21.70Pace10:53.60ZoneEasy Miles
With Leigha.
Leg 4:
Distance2.000Time17:48.10Pace8:54.05ZoneEasy Miles
With Mary and Bella.

Lopsie Sports Sandals 2 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.001.0013.00

Fast Running Friend Workout - 2022-05-28 08:59:32
Workout Totals: Distance13.000Time1:41:31.10Pace7:48.55
13 total. Did 2x0.5 with Chad down the canyon 2:36, 2:34. William did the first one with us.

Joseph and Jacob did the first one in 2:24 together. On the second one, Jacob ran 2:18, Joseph 2:23.

William and Stephen did 5 miles. Bella and Mary did 2. Bella is starting to transition to 2 miles a day some days.

Benjamin did 2x some interval that was about 3 miles - Google Maps shows it is 3 miles exactly, but the wheel measurement shows it is 150 meters longer for some reason. Need to calibrate the wheel and remeasure. The first one was 15:17, second 15:50 (spasm).
Leg 1:
Distance0.980Time7:31.60Pace7:40.82ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time13:17.20Pace6:38.60
2x0.5 down with 1 mile recovery.
Split 1:Distance0.500Time2:36.30Pace5:12.60ZoneVO2 Max Miles
Cumilative:Distance0.500Time2:36.30Pace5:12.60
Split 2:Distance1.000Time8:06.90Pace8:06.90ZoneEasy Miles
Cumilative:Distance1.500Time10:43.20Pace7:08.80
Split 3:Distance0.500Time2:34.00Pace5:08.00ZoneVO2 Max Miles
Cumilative:Distance2.000Time13:17.20Pace6:38.60
 
Leg 3:
Distance3.020Time23:04.70Pace7:38.51ZoneEasy Miles
With Chad, Joseph, and Jacob back home.
Leg 4:
Distance5.000Time39:59.60Pace7:59.92ZoneEasy Miles
With Chad, Stephen, and Matthew back to the car. Part with Bonnie.
Leg 5:
Distance2.000Time17:38.00Pace8:49.00ZoneEasy Miles
With Mary and Bella.

Lopsie Sports Sandals 2 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Salt City Mile (1 Miles) 00:05:28, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.590.000.001.0012.59

Fast Running Friend Workout - 2022-05-30 07:48:27
Workout Totals: Distance12.587Time1:34:09.50Pace7:28.84
Salt City Mile, 5:28.52, 6th in the masters heat. Other family member and friend times:

Jacob 4:47.03 PR
Joseph 4:56.63 PR
William 5:39.90 PR
Bonnie 5:49.13
Matthew 6:00.25
Stephen 6:07.96
Mary 7:26.99
Bella 7:52.14
Sarah 8:12.00

Benjamin did his usual 12 with a mile pickup.
Leg 1:
Distance1.831Time14:39.10Pace8:00.12ZoneEasy Miles
Warm-up
Leg 2:
Distance0.618Time4:56.80Pace8:00.26
Timing Joseph and Jacob.
Split 1:Distance0.598Time4:47.20Pace8:00.27ZoneEasy Miles
Cumilative:Distance0.598Time4:47.20Pace8:00.27
Split 2:Distance0.020Time0:09.60Pace8:00.00ZoneEasy Miles
Cumilative:Distance0.618Time4:56.80Pace8:00.26
 
Leg 3:
Distance2.666Time21:19.80Pace8:00.05ZoneEasy Miles
More warm-up.
Leg 4:
Distance1.347Time8:15.30Pace6:07.71
My race, then timing Sarah.
Split 1:Distance1.000Time5:28.70Pace5:28.70ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:28.70Pace5:28.70
Split 2:Distance0.347Time2:46.60Pace8:00.12ZoneEasy Miles
Cumilative:Distance1.347Time8:15.30Pace6:07.71
 
Leg 5:
Distance2.800Time20:46.60Pace7:25.21ZoneEasy Miles
More distance.
Leg 6:
Distance0.800Time5:49.20Pace7:16.50ZoneEasy Miles
Timing Bonnie.
Leg 7:
Distance2.400Time16:57.40Pace7:03.92ZoneEasy Miles
More distance.
Leg 8:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 9:
Distance0.125Time1:25.30Pace11:22.40ZoneEasy Miles
With Leigha.

Lopsie Sports Sandals 2 Miles: 12.59
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-05-31 09:07:04
Workout Totals: Distance12.000Time1:34:13.00Pace7:51.08
12 total. Easy pace, usual distances. Jacob moved to 10 miles. Benjamin did a mile pickup as usual.
Leg 1:
Distance2.000Time16:20.30Pace8:10.15ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time1:00:18.70Pace7:32.34ZoneEasy Miles
With Joseph and Jacob
Leg 3:
Distance2.000Time17:34.00Pace8:47.00ZoneEasy Miles
With Bella.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
292.973.0025.006.65327.62
Lopsie Sports Sandals 2 Miles: 327.64
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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