Breaking the Wall

May The Fourth 5K

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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
301.631.5025.725.61334.46
Blue Crocs Miles: 268.30Kimisant Black Clogs Miles: 66.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Mon, May 01, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2023-05-01 07:58:40
Workout Totals: Distance12.000Time1:37:57.10Pace8:09.76
13 total. Maddy ran a mile PR in 8:44 (2:21, 2:18, 2:11, 1:54). Benjamin did a 2 mile pickup in 9:51 (4:52, 4:59). Otherwise, easy runs.
Leg 1:
Distance1.000Time10:13.70Pace10:13.70ZoneEasy Miles
With Leigha, Maddy, Benjamin, and everybody else.
Leg 2:
Distance1.000Time8:44.20Pace8:44.20ZoneEasy Miles
Dropped of Leigha. Maddy's PR.
Leg 3:
Distance10.000Time1:18:59.20Pace7:53.92ZoneEasy Miles
With Benjamin. Part with other kids.
Fast Running Friend Workout - 2023-05-01 20:59:43
Workout Totals: Distance1.000Time9:49.30Pace9:49.30
 
Leg 1:
Distance1.000Time9:49.30Pace9:49.30ZoneEasy Miles
With Bella.

Blue Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, May 02, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.560.000.000.5012.06

Fast Running Friend Workout - 2023-05-02 09:08:48
Workout Totals: Distance12.058Time1:45:06.70Pace8:43.03
12 total. Matthew did an 800 time trial in 2:43.1 on the track - a small PR. First lap was around 78.5. I was happy that I was able to keep up. Bonnie ran 2:33.8, close to a PR (75, 83).

Jacob paced Bonnie, then finished 1600 in 5:12, then did intervals 78 second target to failure then 30 seconds rest to total of 3200. Then 15x30 fast/30 slow. Frontier X HRM was not showing an HR of much above 180, which indicates that he is limited by something not related to his aerobic capabilities. But not the muscle power either because he can sprint.
Leg 1:
Distance1.560Time13:18.90Pace8:32.12ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.498Time2:43.10Pace5:27.51ZoneVO2 Max Miles
800 with Matthew and William.
Leg 3:
Distance8.000Time1:08:00.10Pace8:30.01ZoneEasy Miles
Part with the kids, part alone.
Leg 4:
Distance2.000Time21:04.60Pace10:32.30ZoneEasy Miles
With Bella.

Blue Crocs Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, May 03, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-05-03 08:45:59
Workout Totals: Distance12.000Time1:35:31.60Pace7:57.63
12 total. Easy pace. Jacob did 0.5 down the canyon in 2:34 followed by 0.75 in 3:50. Otherwise, easy runs, usual distances.
Leg 1:
Distance10.000Time1:19:46.80Pace7:58.68ZoneEasy Miles
With Jacob, part with Joseph and Bonnie.
Leg 2:
Distance2.000Time15:44.80Pace7:52.40ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, May 04, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-05-04 09:06:39
Workout Totals: Distance12.000Time1:38:49.30Pace8:14.11
12 total. Jacob did 2 miles in 11:42 in the pattern of 0.125 at 4:48 pace with 0.0625 recovery at 8:00 pace. HR not going much above 180. But this time there was no failure, he hit the target pace. Some food for thought. Bella ran only 1 mile, otherwise usual distances and easy pace for everybody.
Leg 1:
Distance10.000Time1:19:46.40Pace7:58.64ZoneEasy Miles
With Jacob, part with Bonnie, Joseph, Stephen, and Matthew.
Leg 2:
Distance1.000Time10:34.90Pace10:34.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:28.00Pace8:28.00ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, May 05, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2023-05-05 09:22:55
Workout Totals: Distance9.000Time1:15:18.70Pace8:22.08
9 total. A little taper before the 5 K. Reduced distances for the kids that would be racing.
Leg 1:
Distance8.000Time1:04:38.10Pace8:04.76ZoneEasy Miles
With Joseph.
Leg 2:
Distance1.000Time10:40.60Pace10:40.60ZoneEasy Miles
With Leigha. Do not remember if we had Mary and Bella.

Blue Crocs Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, May 06, 2023
Race: May The Fourth 5K (3.107 Miles) 00:19:07, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.003.1112.01

Fast Running Friend Workout - 2023-05-06 09:40:22
Workout Totals: Distance12.007Time1:30:27.10Pace7:31.99
May the Fourth 5K, 19:07, 5th overall, 2nd master, 1st grandmaster (my first race in the grandmaster category).

Kids:

Jacob 17:11 PR first,
Bonnie 19:48 2nd woman
Matthew 20:10 PR
Stephen 22:21 - better than a good number of his races lately

The course looked fast, but ended up not so fast due to the gates on the trail, turns, and some cement.
Leg 1:
Distance5.000Time39:01.30Pace7:48.26ZoneEasy Miles
With Jacob.
Leg 2:
Distance2.000Time16:45.20Pace8:22.60ZoneEasy Miles
Warm-up.
Leg 3:
Distance3.507Time22:22.30Pace6:22.75
Race + running back and timing others.
Split 1:Distance3.107Time19:07.90Pace6:09.46ZoneVO2 Max Miles
Cumilative:Distance3.107Time19:07.90Pace6:09.46
Split 2:Distance0.400Time3:14.40Pace8:06.00ZoneEasy Miles
Cumilative:Distance3.507Time22:22.30Pace6:22.75
 
Leg 4:
Distance1.500Time12:18.30Pace8:12.20ZoneEasy Miles
Cool-down.

Blue Crocs Miles: 12.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, May 07, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, May 08, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-05-08 08:52:11
Workout Totals: Distance12.000Time1:36:20.00Pace8:01.67
12 total. Easy runs. Usual distances.
Leg 1:
Distance10.000Time1:15:56.80Pace7:35.68ZoneEasy Miles
With Jacob and Bonnie. Part with Joseph, Stephen and Matthew.
Leg 2:
Distance1.000Time9:41.00Pace9:41.00ZoneEasy Miles
With Mary and Bella.
Leg 3:
Distance1.000Time10:42.20Pace10:42.20ZoneEasy Miles
With Mary, Bella, and Leigha.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, May 09, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2023-05-09 08:01:50
Workout Totals: Distance12.000Time1:36:17.20Pace8:01.43
12 total. Jacob, Bonnie, and I did a 2 mile tempo after a 5 mile warm-up. Jacob got 10:43 (5:20, 5:23), Bonnie 12:12 (5:57, 6:15). I kicked the last 500 or so to catch the 6:00 pace after running the rest of it with Bonnie. Easy runs otherwise for the kids.
Leg 1:
Distance5.050Time40:25.90Pace8:00.38ZoneEasy Miles
With Jacob and Bonnie, part with Joseph, Stephen, and Matthew.
Leg 2:
Distance2.000Time12:00.00Pace6:00.00ZoneThreshold Miles
Tempo run, most of it with Bonnie.
Leg 3:
Distance2.950Time24:49.80Pace8:25.02ZoneEasy Miles
With Jacob and Bonnie.
Leg 4:
Distance1.000Time10:11.30Pace10:11.30ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 5:
Distance1.000Time8:50.20Pace8:50.20ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, May 10, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-05-10 09:50:47
Workout Totals: Distance12.000Time1:37:51.20Pace8:09.27
Easy runs. 12 total for me. Do not remember what the kids did.
Leg 1:
Distance10.000Time1:19:06.40Pace7:54.64ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time10:25.20Pace10:25.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:19.60Pace8:19.60ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, May 11, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.000.001.0012.06

Fast Running Friend Workout - 2023-05-11 07:04:02
Workout Totals: Distance12.060Time1:40:43.00Pace8:21.08
12 total. Matthew and William did a mile time trial. Jacob paced William - 5:41. I paced Matthew - 6:01. It was not their day. Maybe because it was too early for them in the morning. Easy pace otherwise.
Leg 1:
Distance1.060Time9:11.50Pace8:40.28ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time6:01.50Pace6:01.50ZoneVO2 Max Miles
With Matthew.
Leg 3:
Distance1.000Time9:15.40Pace9:15.40ZoneEasy Miles
To the house with the kids.
Leg 4:
Distance7.000Time55:36.50Pace7:56.64ZoneEasy Miles
With Jacob.
Leg 5:
Distance1.000Time10:29.50Pace10:29.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 6:
Distance1.000Time10:08.60Pace10:08.60ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, May 12, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.500.000.0012.00

Fast Running Friend Workout - 2023-05-12 09:10:31
Workout Totals: Distance12.000Time1:34:38.20Pace7:53.18
12 total. Did a pickup for the last 1.5 in 9:42 to catch 7:30 average.
Leg 1:
Distance10.000Time1:14:57.30Pace7:29.73
Part with the kids, part alone.
Split 1:Distance8.500Time1:05:14.70Pace7:40.55ZoneEasy Miles
Cumilative:Distance8.500Time1:05:14.70Pace7:40.55
Split 2:Distance1.500Time9:42.60Pace6:28.40ZoneMarathon Pace Miles
Cumilative:Distance10.000Time1:14:57.30Pace7:29.73
 
Leg 2:
Distance1.000Time10:05.10Pace10:05.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time9:35.80Pace9:35.80ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, May 13, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.150.004.000.0016.15

Fast Running Friend Workout - 2023-05-13 07:39:20
Workout Totals: Distance8.150Time58:08.80Pace7:08.07
12 total. Did a 4 mile tempo down the canyon in 23:50. Joseph ran the first 1.25 with me, then got a side ache and stopped.

Jacob and Bonnie raced a 5000 at the BYU Track. For some reason both blew up completely. Jacob got 17:49, Bonnie 20:56. They started slower than last time on purpose with the idea of being stronger in the second half, and finished even slower. Not something I would have thought would happen, but it did. Not sure why.
Leg 1:
Distance1.100Time8:58.20Pace8:09.27ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.000Time23:50.40Pace5:57.60ZoneThreshold Miles
Tempo run.
Leg 3:
Distance3.050Time25:20.20Pace8:18.43ZoneEasy Miles
Back to the car.
Fast Running Friend Workout - 2023-05-13 11:13:48
Workout Totals: Distance8.000Time1:06:54.70Pace8:21.84
 
Leg 1:
Distance1.000Time10:40.00Pace10:40.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance1.000Time9:14.70Pace9:14.70ZoneEasy Miles
With Mary.
Leg 3:
Distance6.000Time47:00.00Pace7:50.00ZoneEasy Miles
Part with Jacob and Bonnie, part alone.

Blue Crocs Miles: 16.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, May 14, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, May 15, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-05-15 08:04:32
Workout Totals: Distance12.000Time1:35:43.20Pace7:58.60
12 total. Easy pace, usual distances.
Leg 1:
Distance8.000Time1:02:20.30Pace7:47.54ZoneEasy Miles
With Bonnie, Joseph, and Jacob.
Leg 2:
Distance2.000Time14:59.60Pace7:29.80ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time18:23.30Pace9:11.65ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, May 16, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-05-16 08:02:58
Workout Totals: Distance12.000Time1:38:15.70Pace8:11.31
12 total. Easy pace, usual distances.
Leg 1:
Distance10.000Time1:19:09.40Pace7:54.94ZoneEasy Miles
Part with Jacob, Bonnie, Joseph, Stephen, and Matthew, part alone.
Leg 2:
Distance1.000Time10:45.60Pace10:45.60ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3:
Distance1.000Time8:20.70Pace8:20.70ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, May 17, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2023-05-17 08:12:46
Workout Totals: Distance12.000Time1:33:51.50Pace7:49.29
12 total. 2 mile tempo with Joseph down the canyon in 11:56. Jacob did 10:38, if I remember right.
Leg 1:
Distance10.000Time1:15:18.50Pace7:31.85
With Joseph and Jacob.
Split 1:Distance4.230Time33:37.40Pace7:56.93ZoneEasy Miles
Cumilative:Distance4.230Time33:37.40Pace7:56.93
Split 2:Distance2.000Time11:56.50Pace5:58.25ZoneThreshold Miles
Cumilative:Distance6.230Time45:33.90Pace7:18.83
Split 3:Distance3.770Time29:44.60Pace7:53.37ZoneEasy Miles
Cumilative:Distance10.000Time1:15:18.50Pace7:31.85
 
Leg 2:
Distance1.000Time10:08.20Pace10:08.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:24.80Pace8:24.80ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, May 18, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-05-18 08:17:38
Workout Totals: Distance12.000Time1:36:27.50Pace8:02.29
12 total. Easy run.
Leg 1:
Distance4.230Time33:36.40Pace7:56.69ZoneEasy Miles
With Joseph, Jacob, and Bonnie (I think).
Leg 2:
Distance2.270Time17:49.60Pace7:51.19ZoneEasy Miles
More with the kids.
Leg 3:
Distance3.500Time26:17.10Pace7:30.60ZoneEasy Miles
Alone.
Leg 4:
Distance1.000Time10:20.60Pace10:20.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time8:23.80Pace8:23.80ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, May 19, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-05-19 08:25:30
Workout Totals: Distance12.000Time1:37:53.00Pace8:09.42
12 total. Jacob did 200-100 fartlek for 2 miles down the canyon alternating 4:48 and 8:00 pace, if I remember right.
Leg 1:
Distance7.000Time55:17.30Pace7:53.90ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance3.000Time22:30.60Pace7:30.20ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time10:30.60Pace10:30.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time9:34.50Pace9:34.50ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, May 20, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.006.000.0016.00

Fast Running Friend Workout - 2023-05-20 09:12:01
Workout Totals: Distance16.000Time2:05:26.10Pace7:50.38
16 total. Did 4 + 2 down the canyon. 24:10, 11:59. Joseph ran the first one with me. Jacob did it in 22:00, an improvement. Matthew and William ran the first 2 with me in 11:58.

Leigha did her first mile without holding the hand. She insisted in running on the sidewalk. Her time was 10:22.

Benjamin and Maddy got into a car accident. Somebody rear-ended them while they were waiting at a yield sign. They both got whiplash. So Benjamin ran only 10 miles today. He tried a pickup, but then started feeling numb, so he slowed down and the feeling went away.
Leg 1:
Distance1.100Time9:20.50Pace8:29.55ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.000Time24:10.10Pace6:02.52
First interval.
Split 1:Distance2.000Time11:58.80Pace5:59.40ZoneThreshold Miles
Cumilative:Distance2.000Time11:58.80Pace5:59.40
Split 2:Distance2.000Time12:11.30Pace6:05.65ZoneThreshold Miles
Cumilative:Distance4.000Time24:10.10Pace6:02.52
 
Leg 3:
Distance3.375Time30:28.40Pace9:01.75ZoneEasy Miles
Recovery.
Leg 4:
Distance2.000Time11:59.10Pace5:59.55ZoneThreshold Miles
Second interval.
Leg 5:
Distance2.025Time18:25.10Pace9:05.73ZoneEasy Miles
Distance with Jacob.
Leg 6:
Distance1.500Time12:01.70Pace8:01.13ZoneEasy Miles
More distance alone.
Leg 7:
Distance1.000Time10:22.50Pace10:22.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 8:
Distance1.000Time8:38.70Pace8:38.70ZoneEasy Miles
With Mary.

Blue Crocs Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, May 21, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, May 22, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.160.001.860.0012.02

Fast Running Friend Workout - 2023-05-22 08:24:31
Workout Totals: Distance12.020Time1:38:38.20Pace8:12.36
12 total. Tried a 5000 time trial on the track with Bonnie, but she did not have it today. We cut it short to 3000, which she did in 11:58. Jacob got a cold, ran only 6 total. Otherwise usual distances.

Benjamin and Maddy went to a chiropractor, and felt better today. Benjamin ran 10 miles, Maddy 2.
Leg 1:
Distance0.940Time8:15.40Pace8:47.02ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.860Time11:58.40Pace6:26.24ZoneThreshold Miles
Paced Bonnie for 3000.
Leg 3:
Distance7.220Time58:58.20Pace8:10.06ZoneEasy Miles
More distance - part with Bonnie and Jacob.
Leg 4:
Distance2.000Time19:26.20Pace9:43.10ZoneEasy Miles
With Mary, part with Bella.

Blue Crocs Miles: 12.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, May 23, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-05-23 08:23:13
Workout Totals: Distance12.000Time1:37:03.70Pace8:05.31
12 total. Jacob felt better and did 6+2. Bella was able to run 2 miles today with Jacob in the evening.
Leg 1:
Distance10.000Time1:17:58.40Pace7:47.84ZoneEasy Miles
Part with Bonnie, Joseph, and Jacob, part with Stephen and Matthew.
Leg 2:
Distance1.000Time10:24.50Pace10:24.50ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time8:40.80Pace8:40.80ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, May 24, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-05-24 08:28:03
Workout Totals: Distance12.000Time1:34:21.60Pace7:51.80
12 total. Easy pace. Jacob back to 10 miles. Bella was able to run 2 miles with Jacob. Benjamin did 4 miles at 5:40 pace, and then 3x1 miles at 5:15 with Noah in Austin.
Leg 1:
Distance10.000Time1:14:57.90Pace7:29.79ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time10:55.80Pace10:55.80ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time8:27.90Pace8:27.90ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, May 25, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.020.000.001.0012.02

Fast Running Friend Workout - 2023-05-25 09:44:41
Workout Totals: Distance12.020Time1:38:13.70Pace8:10.32
12 total. Did a mile interval on the downhill course near the house with Bonnie and Matthew in 5:51. Stephen the first 0.5 with us in 2:55, then stopped to go to the bathroom, then finished in 6:10.
Leg 1:
Distance0.510Time4:29.50Pace8:48.43ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time5:51.90Pace5:51.90ZoneVO2 Max Miles
Interval with Bonnie and Matthew, part with Stephen.
Leg 3:
Distance8.510Time1:08:15.50Pace8:01.26ZoneEasy Miles
Part with Stephen, Matthew, and Bonnie, part alone.
Leg 4:
Distance1.000Time10:40.30Pace10:40.30ZoneEasy Miles
With Leigha.
Leg 5:
Distance1.000Time8:56.50Pace8:56.50ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 10.00Kimisant Black Clogs Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, May 26, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2023-05-26 09:14:03
Workout Totals: Distance12.039Time1:36:58.40Pace8:03.30
12 total. Easy pace. Mary and Bella were struggling today, could barely run 1 mile. Otherwise, easy runs, usual distances.
Leg 1:
Distance4.000Time31:49.90Pace7:57.48ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance2.539Time20:09.50Pace7:56.37ZoneEasy Miles
To the Orem Lock to get the car.
Leg 3:
Distance3.500Time26:59.40Pace7:42.69ZoneEasy Miles
Alone.
Leg 4:
Distance1.000Time10:17.60Pace10:17.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time7:42.00Pace7:42.00ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, May 27, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.006.000.0016.00

Fast Running Friend Workout - 2023-05-27 08:32:26
Workout Totals: Distance16.000Time2:01:35.20Pace7:35.95
16 total. Did 2x3 down the canyon, 17:45, 17:44. Matthew ran a PR for 2 miles in 11:47 with me during the first interval. Jacob did 16:09, Joseph 16:40 (first 1.5 with Jacob, then recovery of sorts, and last quarter in 65). Bonnie and Stephen did a 2 mile fartlek alternating between 200 with the target of 45 and 100 with the target of 30. Stephen I think ran right on target, Bonnie was a bit faster.

Jacob paced me in the second interval.

Benjamin did 2x3 in Austin 15:16, 15:36, then a bit later 2x1 4:57, 4:53. His best workout in Austin so far.
Leg 1:
Distance0.980Time8:11.80Pace8:21.84ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:45.50Pace5:55.17
Part with Matthew.
Split 1:Distance2.000Time11:47.10Pace5:53.55ZoneThreshold Miles
Cumilative:Distance2.000Time11:47.10Pace5:53.55
Split 2:Distance1.000Time5:58.40Pace5:58.40ZoneThreshold Miles
Cumilative:Distance3.000Time17:45.50Pace5:55.17
 
Leg 3:
Distance3.000Time25:19.80Pace8:26.60ZoneEasy Miles
Recovery with Jacob and Bonnie.
Leg 4:
Distance3.000Time17:44.60Pace5:54.87ZoneThreshold Miles
With Jacob.
Leg 5:
Distance4.020Time33:18.70Pace8:17.19ZoneEasy Miles
Distance, part with Jacob, part alone.
Leg 6:
Distance1.000Time10:33.30Pace10:33.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 7:
Distance1.000Time8:41.50Pace8:41.50ZoneEasy Miles
With Mary.

Kimisant Black Clogs Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, May 28, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, May 29, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2023-05-29 09:22:52
Workout Totals: Distance12.000Time1:34:34.10Pace7:52.84
12 total. Did a quicker 2 miles in the middle from the house to the mile mark on the trail and back in 13:05. If I were younger, I would have written this down as an easy run, but now this pace has become a tempo - especially on hills.

Stephen had a sore throat and ran only 2 miles. Bella is still struggling. We had friends from Ukraine join us for the evening run with the girls. Denis ran 1 mile with Mary, kept up until she kicked at the end, and got 8:55. His 3 year old sister Milana ran about 0.7 or so at about 16:00 pace. His other sister Polina ran a little bit as well.
Leg 1:
Distance8.000Time1:01:12.60Pace7:39.07ZoneEasy Miles
With Joseph, Jacob, and Bonnie. Part with William, Stephen, and Matthew.
Leg 2:
Distance2.000Time13:05.40Pace6:32.70ZoneThreshold Miles
Alone. A little tempo run of sorts to beat the 7:30 average for 10 miles.
Leg 3:
Distance1.000Time8:46.80Pace8:46.80ZoneEasy Miles
With Mary.
Leg 4:
Distance1.000Time11:29.30Pace11:29.30ZoneEasy Miles
With Mary, Bella, and Leigha.

Kimisant Black Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, May 30, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2023-05-30 08:35:02
Workout Totals: Distance12.050Time1:38:36.80Pace8:11.02
12 total. Easy pace for everybody except Jacob. He did the usual 200-100 fartlek and started struggling towards the end. Then he also did 0.5 in 2:40 shortly after and that was all he had. So something is going on with him.
Leg 1:
Distance10.000Time1:19:19.70Pace7:55.97ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time10:01.70Pace10:01.70ZoneEasy Miles
With Mary, Bella, and Leigha to the park.
Leg 3:
Distance1.050Time9:15.40Pace8:48.95ZoneEasy Miles
More at the park with Mary and Bella.

Kimisant Black Clogs Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, May 31, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.190.001.860.0012.05

Fast Running Friend Workout - 2023-05-31 08:45:49
Workout Totals: Distance12.050Time1:41:35.20Pace8:25.83
12 total. Bonnie and Matthew did 3000 on the track in 11:54.6. Everything was good except laps 6 (98) and 7 (1:40). I paced them. Jacob did 2 miles down the canyon in 10:58, opened with 5:17 and then struggled. Stephen did 800 with us in 3:08. Easy runs otherwise.
Leg 1:
Distance0.940Time8:03.10Pace8:33.94ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.860Time11:54.60Pace6:24.19ZoneThreshold Miles
3000 with Bonnie and Matthew.
Leg 3:
Distance1.250Time12:08.30Pace9:42.64ZoneEasy Miles
Back to the house.
Leg 4:
Distance1.000Time10:24.20Pace10:24.20ZoneEasy Miles
With Leigha and Bonnie.
Leg 5:
Distance5.000Time39:28.30Pace7:53.66ZoneEasy Miles
Alone.
Leg 6:
Distance2.000Time19:36.70Pace9:48.35ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.05
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
301.631.5025.725.61334.46
Blue Crocs Miles: 268.30Kimisant Black Clogs Miles: 66.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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