Breaking the Wall

Utah Valley Half Marathon

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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
287.431.0018.5011.87318.80
Brown Crocs 4 Miles: 318.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.002.000.0012.05

Fast Running Friend Workout - 2021-06-01 08:38:28
Workout Totals: Distance12.050Time1:30:42.60Pace7:31.67
12 total. Usual distances. Joseph and Jacob have been moved to 8 miles a day for most days. Did a 2 mile tempo down the canyon with Joseph, Jacob, and Benjamin in 11:55.
Leg 1:
Distance8.000Time59:24.80Pace7:25.60
With Benjamin, Joseph, and Jacob. Part with William and Josiah.
Split 1:Distance4.050Time31:48.00Pace7:51.11ZoneEasy Miles
Cumilative:Distance4.050Time31:48.00Pace7:51.11
Split 2:Distance2.000Time11:55.90Pace5:57.95ZoneThreshold Miles
Cumilative:Distance6.050Time43:43.90Pace7:13.70
Split 3:Distance1.950Time15:40.90Pace8:02.51ZoneEasy Miles
Cumilative:Distance8.000Time59:24.80Pace7:25.60
 
Leg 2:
Distance4.050Time31:17.80Pace7:43.65ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 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
11.060.000.501.0012.56

Fast Running Friend Workout - 2021-06-02 08:35:12
Workout Totals: Distance12.558Time1:33:33.20Pace7:26.98
Total of 12. Did a mile with Matthew in 6:14 running the first 809 at the target of 96 per lap, and then the last 800 fast. Matthew closed in 3:00.7. Jacob paced William in the same workout. William closed in 2:49 finishing in 6:02. We worked on the idea of the last 2 laps of the mile being competitive rather than just to suffer through. Josiah ran 6:37.

Benjamin did a 2 mile tempo down the canyon in 9:51, I think.
Leg 1:
Distance1.060Time8:42.60Pace8:13.02ZoneEasy Miles
Warm-up to the track.
Leg 2:
Distance1.000Time6:37.80Pace6:37.80
Pacing Matthew in the workout.
Split 1:Distance0.502Time3:13.40Pace6:25.26ZoneThreshold Miles
Cumilative:Distance0.502Time3:13.40Pace6:25.26
Split 2:Distance0.498Time3:00.70Pace6:02.85ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:14.10Pace6:14.10
Split 3:Distance0.000Time0:23.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance1.000Time6:37.80Pace6:37.80
Josiah's time.
 
Leg 3:
Distance0.498Time2:55.70Pace5:52.81ZoneVO2 Max Miles
Stephen's redemption 800.
Leg 4:
Distance1.000Time8:00.20Pace8:00.20ZoneEasy Miles
Back to the house.
Leg 5:
Distance5.000Time37:18.30Pace7:27.66ZoneEasy Miles
I think this was with Jacob and Joseph.
Leg 6:
Distance4.000Time29:58.60Pace7:29.65ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.001.0010.00

Fast Running Friend Workout - 2021-06-03 08:57:28
Workout Totals: Distance10.000Time1:14:24.10Pace7:26.41
10 total. Tapering for the Utah Valley Half. Did a mile pickup with Jacob down the canyon in 5:45, Joseph was at Camp Helaman, ran easy pace there.
Leg 1:
Distance8.000Time59:29.40Pace7:26.17
With Jacob, part with William, Stephen, and Matthew.
Split 1:Distance4.050Time31:48.70Pace7:51.28ZoneEasy Miles
Cumilative:Distance4.050Time31:48.70Pace7:51.28
Split 2:Distance1.000Time5:45.00Pace5:45.00ZoneVO2 Max Miles
Cumilative:Distance5.050Time37:33.70Pace7:26.28
Split 3:Distance2.950Time21:55.70Pace7:26.00ZoneEasy Miles
Cumilative:Distance8.000Time59:29.40Pace7:26.17
 
Leg 2:
Distance2.000Time14:54.70Pace7:27.35ZoneEasy Miles
Alone.

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
6.000.000.000.006.00

Fast Running Friend Workout - 2021-06-04 08:26:30
Workout Totals: Distance6.000Time47:57.40Pace7:59.57
Easy run. 6 miles. Tapering for the Utah Valley Half tomorrow.
Leg 1:
Distance6.000Time47:57.40Pace7:59.57ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.

Brown Crocs 4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Utah Valley Half Marathon (13.109 Miles) 01:21:47, Place overall: 35, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.690.000.000.0014.69

Fast Running Friend Workout - 2021-06-05 05:33:24
Workout Totals: Distance14.693Time1:34:27.90Pace6:25.76
Ran the Utah Valley Half in 1:21:47. Amazingly this was good enough to win the masters and pick up $150. I felt something off from the start, probably due to 70F temperature, which I was not yet used to. But I tried hard to not get depressed by the slow splits and kept fighting. By some miracle (namely Nelson handling the warm conditions even worse that I was), I caught up to him with a quarter to go. He kicked, and I thought he was gone. But then the heat got to him, and I was able to pass him. I feel there was an important lesson in this experience - do not give up. I need that lesson right now as I am getting older and the natural flow of aging is gradually taking its toll. Persistence is a skill of eternal value, and can be practiced and developed in any kind of body. I must not let the slowing times distract me from that fact.

Benjamin, on the other hand, had an awesome race - 1:06:33, PR, 4th place, ironically also getting $150. When I finished I asked him if it was 1:08. Somehow in spite of the warm temperatures he was able to run 2 minutes faster than I thought he would. He went out with Sean O'Connor, Mike Otteson, and Sergio Reyes. After about a mile Sergio dropped back. Benjamin dropped back after about 3. Sergio caught up to him and passed him at around 9. In the end Sean won with 1:05:08, then Mike 1:05:33, Sergio 1:06:04, then Benjamin.

Looks like COVID created a hunger for races - we had runners from all over the country, and the field was much deeper than it used to be. Not enough incentive for the 1:03 guys to come, but a lot more dense in the 1:05-1:10 range for men, and 1:16-1:22 range for women.

We had some car adventures, but we managed to get some of our runners to their races in time. Jacob ran the 1500 at Juab High in 4:40.31 in 90F, new PR. Bonnie got 5:39.56. William did his first long jump, and actually a Pachev family debut in a field event with 3m 74cm.

Cole Jameson won with 4:24.83, which is a new state record for 13-14.

In the evening, Stephen and Matthew did a 1500 to make up for the missed race. Stephen ran a PR of 5:28.6, which converts to 5:54.4 mile, and Matthew ran 5:43.1.
Leg 1:
Distance1.584Time12:40.30Pace7:59.99ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 3:
Distance13.109Time1:21:47.60Pace6:14.37
Race.
Split 1:Distance1.000Time5:58.80Pace5:58.80ZoneEasy Miles
Cumilative:Distance1.000Time5:58.80Pace5:58.80
Split 2:Distance1.000Time6:00.80Pace6:00.80ZoneEasy Miles
Cumilative:Distance2.000Time11:59.60Pace5:59.80
Split 3:Distance2.000Time12:40.20Pace6:20.10ZoneEasy Miles
Cumilative:Distance4.000Time24:39.80Pace6:09.95
Split 4:Distance1.000Time5:53.20Pace5:53.20ZoneEasy Miles
Cumilative:Distance5.000Time30:33.00Pace6:06.60
Split 5:Distance1.000Time5:58.90Pace5:58.90ZoneEasy Miles
Cumilative:Distance6.000Time36:31.90Pace6:05.32
Split 6:Distance1.000Time6:09.30Pace6:09.30ZoneEasy Miles
Cumilative:Distance7.000Time42:41.20Pace6:05.89
Split 7:Distance1.000Time6:28.10Pace6:28.10ZoneEasy Miles
Cumilative:Distance8.000Time49:09.30Pace6:08.66
Split 8:Distance1.000Time6:06.90Pace6:06.90ZoneEasy Miles
Cumilative:Distance9.000Time55:16.20Pace6:08.47
Split 9:Distance1.000Time6:26.70Pace6:26.70ZoneEasy Miles
Cumilative:Distance10.000Time1:01:42.90Pace6:10.29
Split 10:Distance1.000Time6:35.00Pace6:35.00ZoneEasy Miles
Cumilative:Distance11.000Time1:08:17.90Pace6:12.54
Split 11:Distance1.000Time6:17.20Pace6:17.20ZoneEasy Miles
Cumilative:Distance12.000Time1:14:35.10Pace6:12.92
Split 12:Distance1.000Time6:33.50Pace6:33.50ZoneEasy Miles
Cumilative:Distance13.000Time1:21:08.60Pace6:14.51
Split 13:Distance0.109Time0:39.00Pace5:57.80ZoneEasy Miles
Cumilative:Distance13.109Time1:21:47.60Pace6:14.37
 

Brown Crocs 4 Miles: 14.69
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 - 2021-06-07 08:07:57
Workout Totals: Distance12.000Time1:30:39.20Pace7:33.27
Easy runs, total of 12. Benjamin picked up a cold and is also recovering from the half, did only 8. Otherwise usual distances.
Leg 1:
Distance8.000Time59:55.50Pace7:29.44ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance4.000Time30:43.70Pace7:40.93ZoneEasy 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
10.000.002.000.0012.00

Fast Running Friend Workout - 2021-06-08 08:24:31
Workout Totals: Distance12.000Time1:31:17.20Pace7:36.43
12 total. Joseph, Jacob, and Benjamin did a 2 mile tempo down the canyon in 11:58. Otherwise, easy runs, usual distances.
Leg 1:
Distance8.000Time59:34.30Pace7:26.79
With Jacob, part with Benjamin and Joseph.
Split 1:Distance4.050Time30:50.60Pace7:36.94ZoneEasy Miles
Cumilative:Distance4.050Time30:50.60Pace7:36.94
Split 2:Distance2.000Time11:58.20Pace5:59.10ZoneThreshold Miles
Cumilative:Distance6.050Time42:48.80Pace7:04.60
Split 3:Distance1.950Time16:45.50Pace8:35.64ZoneEasy Miles
Cumilative:Distance8.000Time59:34.30Pace7:26.79
 
Leg 2:
Distance4.000Time31:42.90Pace7:55.73ZoneEasy 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
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-06-09 08:44:35
Workout Totals: Distance12.000Time1:29:50.70Pace7:29.22
12 total, easy runs. Benjamin did 11, though still keeping easy pace. Stephen ran only 2, had a cold, otherwise usual distances.
Leg 1:
Distance8.000Time1:00:29.60Pace7:33.70ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance4.000Time29:21.10Pace7:20.27ZoneEasy 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
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-06-10 08:37:30
Workout Totals: Distance12.000Time1:33:37.60Pace7:48.13
Easy runs. Taper for the state meet for the kids, reduced mileage. Total of 12 for me and Benjamin. Bella ran a mile PR of 8:58.8, first time under 9:00.
Leg 1:
Distance5.000Time38:58.70Pace7:47.74ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time15:39.90Pace7:49.95ZoneEasy Miles
With Stephen and Matthew.
Leg 3:
Distance1.000Time7:11.30Pace7:11.30ZoneEasy Miles
With Matthew.
Leg 4:
Distance1.000Time8:58.80Pace8:58.80ZoneEasy Miles
Pacing Bella with Benjamin and Mary.
Leg 5:
Distance3.000Time22:48.90Pace7:36.30ZoneEasy 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
11.620.000.000.3812.00

Fast Running Friend Workout - 2021-06-11 09:41:53
Workout Totals: Distance12.000Time1:29:09.10Pace7:25.76
12 total for me and Benjamin. Benjamin did a mile pickup in 4:56, I did 0.375 falling back a bit at the end in 1:53. The younger boys and Bonnie races the 3000 in the Utah USATF championship. The temperature was 77F. Results:

Jacob 9:54.16 (PR)
Joseph 10:19.41
William 11:34.20
Bonnie 12:13.07
Stephen 12:29.47
Leg 1:
Distance8.000Time59:20.90Pace7:25.11
With Benjamin.
Split 1:Distance4.980Time38:26.00Pace7:43.05ZoneEasy Miles
Cumilative:Distance4.980Time38:26.00Pace7:43.05
Split 2:Distance0.375Time1:53.50Pace5:02.67ZoneVO2 Max Miles
Cumilative:Distance5.355Time40:19.50Pace7:31.82
Split 3:Distance2.645Time19:01.40Pace7:11.53ZoneEasy Miles
Cumilative:Distance8.000Time59:20.90Pace7:25.11
 
Leg 2:
Distance4.000Time29:48.20Pace7:27.05ZoneEasy 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
13.470.000.002.0015.47

Fast Running Friend Workout - 2021-06-12 07:53:40
Workout Totals: Distance15.466Time1:58:09.20Pace7:38.37
Around 15.5 total for me, 13.5 for Benjamin. We did a 2 mile run that our ward organized on our course that we had from 8 years ago. We remeasured it and slightly adjusted the markers. Before that Benjamin Chad and I ran 10.5 miles.

Results:

Benjamin 10:39
Jacob 11:36
William 13:00
Matthew 13:10
Bonnie 13:25
Stephen 13:53
Bella 19:21

I paced Bella, and then ran 12:04 (5:53 down, 6:11 up).

Benjamin felt still not recovered from the cold, so he was struggling. Jacob had sore legs from last night.

In the state championship Matthew ran the 800 in 4:49.01 with a negative split (85.5, 83.5). William improved his long jump by 1 cm with 3.74 m.

 
Leg 1:
Distance10.540Time1:18:36.60Pace7:27.50ZoneEasy Miles
With Chad and Benjamin.
Leg 2:
Distance0.406Time3:15.00Pace8:00.30ZoneEasy Miles
To the start of the race.
Leg 3:
Distance2.000Time19:21.10Pace9:40.55ZoneEasy Miles
Pacing Bella.
Leg 4:
Distance2.000Time12:04.70Pace6:02.35ZoneVO2 Max Miles
Racing myself.
Leg 5:
Distance0.520Time4:51.80Pace9:21.15ZoneEasy Miles
Back to the house with William.
Leg 6:
Distance0.000Time2:49.10Pace0:00.00
Timing Matthew.
Split 1:Distance0.000Time1:25.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time1:25.40Pace0:00.00
Split 2:Distance0.000Time1:23.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time2:49.10Pace0:00.00
 
Leg 7:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles

Brown Crocs 4 Miles: 15.47
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. Fasted today since I did not fast last Sunday.

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 - 2021-06-14 08:19:32
Workout Totals: Distance12.000Time1:32:41.70Pace7:43.47
Easy runs, total of 12 for me and Benjamin, usual distances.
Leg 1:
Distance8.000Time1:00:50.10Pace7:36.26ZoneEasy Miles
With Joseph, part with Stephen and Matthew.
Leg 2:
Distance1.000Time7:40.80Pace7:40.80ZoneEasy Miles
With Benjamin and William.
Leg 3:
Distance0.500Time4:37.40Pace9:14.80ZoneEasy Miles
With Bella, Benjamin, and William.
Leg 4:
Distance1.000Time8:13.70Pace8:13.70ZoneEasy Miles
With Mary, Benjamin, and William.
Leg 5:
Distance1.500Time11:19.70Pace7:33.13ZoneEasy Miles
With Benjamin and William.

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
10.040.000.002.0012.04

Fast Running Friend Workout - 2021-06-15 08:00:58
Workout Totals: Distance12.040Time1:30:21.50Pace7:30.29
12 total. Decided to try 2 miles on the ward fun run course. Thought I'd be able to do it much faster than on Saturday being fresh and having a pacer, but this was not the case. The windier and warmer. I was a bit faster in the first 0.5, but then once we hit the headwind most of that lead slipped, and I ended up just 0.4 faster with 12:04.3 splitting 5:50, 6:14. Joseph kicked at the end and got 11:57. Benjamin ran 10:20 splitting 4:55, 5:25.

Easy runs, usual distances for everybody else.
Leg 1:
Distance1.520Time11:31.80Pace7:35.13ZoneEasy Miles
Warm-up with Joseph.
Leg 2:
Distance2.000Time12:04.30Pace6:02.15ZoneVO2 Max Miles
On the ward fun run course with Joseph.
Leg 3:
Distance0.520Time4:03.80Pace7:48.85ZoneEasy Miles
Back to the house.
Leg 4:
Distance4.000Time31:18.20Pace7:49.55ZoneEasy Miles
With Joseph.
Leg 5:
Distance2.500Time19:25.40Pace7:46.16ZoneEasy Miles
With Benjamin and Stephen.
Leg 6:
Distance1.000Time8:12.50Pace8:12.50ZoneEasy Miles
With Stephen, and Mary.
Leg 7:
Distance0.500Time3:45.50Pace7:31.00ZoneEasy Miles
With Benjamin and Stephen.

Brown Crocs 4 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.001.2412.04

Fast Running Friend Workout - 2021-06-16 08:04:44
Workout Totals: Distance12.040Time1:35:52.20Pace7:57.76
12 total. Stephen and Matthew attempted a mile time trial, but just did not have it. Matthew at least did 2x800 in 3:01 and 3:00, then a PR in the 400 - 76.3. Stephen could not keep up with him on any of the intervals. William did the 800s, and then fell back on the 400. Easy runs for everybody else. Benjamin did his mile pickup I think in 4:52.
Leg 1:
Distance1.050Time9:05.70Pace8:39.71ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.496Time3:01.60Pace6:06.13ZoneVO2 Max Miles
With Matthew - 800.
Leg 3:
Distance0.500Time4:57.40Pace9:54.80ZoneEasy Miles
Recovery.
Leg 4:
Distance0.496Time3:00.70Pace6:04.31ZoneVO2 Max Miles
800 with Matthew.
Leg 5:
Distance0.250Time2:27.30Pace9:49.20ZoneEasy Miles
Recovery.
Leg 6:
Distance0.248Time1:16.30Pace5:07.66ZoneVO2 Max Miles
400 with Matthew.
Leg 7:
Distance1.000Time8:48.40Pace8:48.40ZoneEasy Miles
Back to the house.
Leg 8:
Distance4.000Time30:44.00Pace7:41.00ZoneEasy Miles
With Joseph.
Leg 9:
Distance1.000Time9:14.50Pace9:14.50ZoneEasy Miles
With Bella and Benjamin.
Leg 10:
Distance3.000Time23:16.30Pace7:45.43ZoneEasy Miles
With Benjamin and Joseph.

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
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-06-17 08:17:52
Workout Totals: Distance12.000Time1:34:31.80Pace7:52.65
12 total, easy runs. Jacob did 2 down the Canyon in 11:40 in the middle of 8 splits 5:56, 5:34.
Leg 1:
Distance8.000Time1:02:38.20Pace7:49.77ZoneEasy Miles
With Joseph, part with Benjamin, William and Matthew.
Leg 2:
Distance4.000Time31:53.60Pace7:58.40ZoneEasy Miles
With Stephen.

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
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-06-18 09:04:27
Workout Totals: Distance12.000Time1:33:54.40Pace7:49.53
12 total. Did a mile down the canyon in 5:55 with Joseph, Jacob, and William. Benjamin did it in 4:38. Easy runs otherwise.
Leg 1:
Distance8.000Time1:01:49.50Pace7:43.69
With Jacob, part with Benjamin, Joseph, and Willim.
Split 1:Distance3.050Time24:12.10Pace7:56.10ZoneEasy Miles
Cumilative:Distance3.050Time24:12.10Pace7:56.10
Split 2:Distance1.000Time5:55.20Pace5:55.20ZoneThreshold Miles
Cumilative:Distance4.050Time30:07.30Pace7:26.25
Split 3:Distance3.950Time31:42.20Pace8:01.57ZoneEasy Miles
Cumilative:Distance8.000Time1:01:49.50Pace7:43.69
 
Leg 2:
Distance1.000Time8:28.40Pace8:28.40ZoneEasy Miles
With Stephen, Matthew and Mary.
Leg 3:
Distance3.000Time23:36.50Pace7:52.17ZoneEasy 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
11.000.005.000.0016.00

Fast Running Friend Workout - 2021-06-19 07:54:57
Workout Totals: Distance16.000Time2:00:28.20Pace7:31.76
16 total. Did a 5 mile tempo down the canyon with Chad and Jacob. I got 29:44. Chad was a second faster. Jacob was with us at 4, then picked it up to 80 seconds for the next quarter, and then I think that ran him out of muscle glycogen because all of a sudden his quads started hurting and he could not move. He ended up with 29:49.

Benjamin did 4x1 mile down the canyon with 0.25 recovery between the first 3, and 0.5 recovery before the last one (he had to run further to get a drink), all in the 4:37-4:39 range, and his usual total of 16 for Saturday.

Easy Saturday runs for everybody else.
Leg 1:
Distance2.480Time20:25.40Pace8:14.11ZoneEasy Miles
Warm-up with Chad and Jacob.
Leg 2:
Distance5.000Time29:44.00Pace5:56.80ZoneThreshold Miles
5 mile tempo down the canyon with Chad and Jacob.
Leg 3:
Distance2.020Time16:40.90Pace8:15.50ZoneEasy Miles
To the house.
Leg 4:
Distance6.500Time53:37.90Pace8:15.06ZoneEasy Miles
With Chad and William, part with Stephen and Matthew.

Brown Crocs 4 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.

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 - 2021-06-21 08:55:43
Workout Totals: Distance12.000Time1:31:56.80Pace7:39.73
12 total. Easy pace, usual distances for the kids. Benjamin did his usual mile pickup down the canyon. We upped his target for the daily mile pickup to 4:48 from 5:00, now that 5:00 is almost his actual half marathon race pace. Now the dream pace is 4:48, so we dream about it on easy days.
Leg 1:
Distance8.000Time59:31.70Pace7:26.46ZoneEasy Miles
With Jacob, part Matthew, William and Joseph.
Leg 2:
Distance1.000Time8:39.70Pace8:39.70ZoneEasy Miles
With Benjamin, Stephen, and Mary.
Leg 3:
Distance3.000Time23:45.40Pace7:55.13ZoneEasy Miles
With Benjamin and Stephen.

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 - 2021-06-22 07:54:22
Workout Totals: Distance12.000Time1:35:51.80Pace7:59.32
12 total. Did 4x0.25, 3 up, 1 down with Joseph, Jacob, and William. Jacob did them fast - 74, 69, 71, 62. Joseph ran the second one with him, but otherwise stayed with me and William.
Leg 1:
Distance6.000Time47:11.20Pace7:51.87
From the house to the car with Joseph, Jacob, and William. Did 4x0.25, 3 up, 1 down.
Split 1:Distance2.650Time20:50.50Pace7:51.89ZoneEasy Miles
Cumilative:Distance2.650Time20:50.50Pace7:51.89
Split 2:Distance0.250Time1:23.50Pace5:34.00ZoneVO2 Max Miles
Cumilative:Distance2.900Time22:14.00Pace7:40.00
Split 3:Distance0.845Time7:30.80Pace8:53.49ZoneEasy Miles
Cumilative:Distance3.745Time29:44.80Pace7:56.58
Split 4:Distance0.250Time1:26.50Pace5:46.00ZoneVO2 Max Miles
Cumilative:Distance3.995Time31:11.30Pace7:48.41
Split 5:Distance1.000Time8:49.70Pace8:49.70ZoneEasy Miles
Cumilative:Distance4.995Time40:01.00Pace8:00.68
Split 6:Distance0.250Time1:23.80Pace5:35.20ZoneVO2 Max Miles
Cumilative:Distance5.245Time41:24.80Pace7:53.75
Split 7:Distance0.350Time3:09.60Pace9:01.71ZoneEasy Miles
Cumilative:Distance5.595Time44:34.40Pace7:58.00
Split 8:Distance0.250Time1:12.90Pace4:51.60ZoneVO2 Max Miles
Cumilative:Distance5.845Time45:47.30Pace7:50.03
Split 9:Distance0.155Time1:23.90Pace9:01.29ZoneEasy Miles
Cumilative:Distance6.000Time47:11.20Pace7:51.87
 
Leg 2:
Distance2.000Time16:43.90Pace8:21.95ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance4.000Time31:56.70Pace7:59.18ZoneEasy 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
11.750.000.000.2512.00

Fast Running Friend Workout - 2021-06-23 08:42:52
Workout Totals: Distance12.000Time1:34:14.80Pace7:51.23
12 total. Easy pace, except for 0.25 in 72 with Benjamin. He did his usual mile pickup in 4:47. The younger boys ran reduced mileage tapering for the race tomorrow.
Leg 1:
Distance9.000Time1:08:24.20Pace7:36.02
With Benjamin.
Split 1:Distance5.730Time43:45.00Pace7:38.12ZoneEasy Miles
Cumilative:Distance5.730Time43:45.00Pace7:38.12
Split 2:Distance0.250Time1:12.40Pace4:49.60ZoneVO2 Max Miles
Cumilative:Distance5.980Time44:57.40Pace7:31.07
Split 3:Distance3.020Time23:26.80Pace7:45.83ZoneEasy Miles
Cumilative:Distance9.000Time1:08:24.20Pace7:36.02
 
Leg 2:
Distance3.000Time25:50.60Pace8:36.87ZoneEasy Miles
With Benjamin and 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
11.500.000.000.5012.00

Fast Running Friend Workout - 2021-06-24 08:52:43
Workout Totals: Distance8.000Time1:01:00.30Pace7:37.54
12 total. Benjamin did his mile pickup in 4:43. I did 0.5 in 2:31.9 down the canyon running the first 0.25 with him in 72, and the remainder at my own pace. The boys were going to race 3000 to day in the AAU qualifier, but it got postponed until tomorrow due to lightening. So they just ran a warm-up in the morning, and a bit extra at night for Joseph, Jacob, and William.
Leg 1:
Distance8.000Time1:01:00.30Pace7:37.54
With Benjamin.
Split 1:Distance6.100Time47:41.80Pace7:49.15ZoneEasy Miles
Cumilative:Distance6.100Time47:41.80Pace7:49.15
Split 2:Distance0.500Time2:31.90Pace5:03.80ZoneVO2 Max Miles
Cumilative:Distance6.600Time50:13.70Pace7:36.62
Split 3:Distance1.400Time10:46.60Pace7:41.86ZoneEasy Miles
Cumilative:Distance8.000Time1:01:00.30Pace7:37.54
 
Fast Running Friend Workout - 2021-06-24 22:05:30
Workout Totals: Distance4.000Time29:53.10Pace7:28.27
With Benjamin.
Leg 1:
Distance4.000Time29:53.10Pace7:28.27ZoneEasy Miles

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 - 2021-06-25 05:35:05
Workout Totals: Distance8.000Time58:55.10Pace7:21.89
Total of 12 for me and Benjamin. We did a mile pickup down the canyon. He ran 4:46, I did 5:43. The younger boys raced 3000 + 1500 at the AAU qualifier. The 3000 was first. Results:

Jacob 9:58.58
Joseph 10:30.02
William 11:36.31
Stephen 13:38.83

Then an hour later 1500:

Jacob 4:38.39 PR
Joseph 4:58.03
William 5:29.61
Matthew 5:33.25 PR
Stephen 5:36.27 track meet PR

Jacob's assignment was to pull Joseph to 2000 in 6:40, and then to try to run 3:10 for the last 1 K. Joseph did not have it and dropped back after the first 1200. Jacob got to 2000 in 6:40 as planned, but then only had 3:18 for the last 1 K, though he did run the last lap in 76. William did his usual "I cannot push myself any harder, you do not know how miserable I am" thing, ran a good first 1600 in 5:54, and then was jogging after that while imagining that he is miserable. He is very imaginative, so if he gets set on the idea that he is miserable, this leads to a complete disaster in running. Stephen, however, managed to outdo him. He imagined enough misery to run 5:11 for the last 1 K and looked like he was going to fall over the entire time.

Afterwards I had a talk with both of them. I told Stephen if he kept running like this we were not going to take him to the AAU nationals in Texas. He got the message, and did a lot better in the 1500 fighting all the way to the end and finishing in 5:36.

William also was more competitive, and ran 5:29. Matthew did very well running a PR of 5:33.25 which converts to 6:00.1 mile. Jacob also ran a PR which converts to 5:00.7 mile. Joseph had a sub-par day in both distances, I think part of his problem is that he has a hard time motivating himself when he is not winning.
Leg 1:
Distance8.000Time58:55.10Pace7:21.89
Split 1:Distance4.730Time36:31.00Pace7:43.21ZoneEasy Miles
Cumilative:Distance4.730Time36:31.00Pace7:43.21
Split 2:Distance1.000Time5:43.40Pace5:43.40ZoneVO2 Max Miles
Cumilative:Distance5.730Time42:14.40Pace7:22.30
Split 3:Distance2.270Time16:40.70Pace7:20.84ZoneEasy Miles
Cumilative:Distance8.000Time58:55.10Pace7:21.89
 
Fast Running Friend Workout - 2021-06-25 21:51:05
Workout Totals: Distance4.000Time29:46.10Pace7:26.52
4 with Benjamin, Joseph, and Jacob. Part with Stephen, Matthew, and William.
Leg 1:
Distance4.000Time29:46.10Pace7:26.52ZoneEasy Miles

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
10.100.006.000.0016.10

Fast Running Friend Workout - 2021-06-26 07:05:19
Workout Totals: Distance16.100Time1:56:52.60Pace7:15.57
16 total. Part alone, part of the warm-up with Benjamin, part of the tempo with Chad, and most of the cool down with Joseph and Jacob.

Did a 6 mile tempo. Chad was doing a different route, but we overlapped for the tempo. Unfortunately Chad was not feeling the greatest and could only go to my 4.7 mark. We did a 6:10, then sped up to a bit sub-6:00, then he started losing the power and I stayed with him. When he stopped I was 17 seconds behind the 6:00 guy, but I was able to close it and even get ahead a bit thanks to 5:45 in the last mile.

Benjamin did 2x2 down the canyon with long rest, target 9:20, first in 9:21, second in 9:17. I was happy with the result. He said he was limited by his muscle impact resilience, which is what I was expecting. This is a good sign though, as impact resilience improves a lot with mileage, while raw speed/power does not very much.
Leg 1:
Distance16.100Time1:56:52.60Pace7:15.57
Split 1:Distance3.400Time26:43.20Pace7:51.53ZoneEasy Miles
Cumilative:Distance3.400Time26:43.20Pace7:51.53
Split 2:Distance6.000Time35:58.30Pace5:59.72ZoneThreshold Miles
Cumilative:Distance9.400Time1:02:41.50Pace6:40.16
Split 3:Distance6.700Time54:11.10Pace8:05.24ZoneEasy Miles
Cumilative:Distance16.100Time1:56:52.60Pace7:15.57
 

Brown Crocs 4 Miles: 16.10
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
10.750.000.001.2512.00

Fast Running Friend Workout - 2021-06-28 08:19:08
Workout Totals: Distance12.000Time1:36:27.70Pace8:02.31
12 total. Easy runs with a downhill mile pickup for Joseph, Jacob, me, and Benjamin, 0.5 for William. Benjamin went faster, though, I think 4:46.

Also did a fast quarter with Stephen and Matthew over by the house.
Leg 1:
Distance8.000Time1:03:17.60Pace7:54.70
With Joseph and Jacob, part with William and Benjamin.
Split 1:Distance5.360Time43:03.20Pace8:01.94ZoneEasy Miles
Cumilative:Distance5.360Time43:03.20Pace8:01.94
Split 2:Distance1.000Time5:49.80Pace5:49.80ZoneVO2 Max Miles
Cumilative:Distance6.360Time48:53.00Pace7:41.16
Split 3:Distance1.640Time14:24.60Pace8:47.20ZoneEasy Miles
Cumilative:Distance8.000Time1:03:17.60Pace7:54.70
 
Leg 2:
Distance1.000Time7:15.60Pace7:15.60
With Benjamin, Stephen, and Matthew.
Split 1:Distance0.750Time5:56.60Pace7:55.47ZoneEasy Miles
Cumilative:Distance0.750Time5:56.60Pace7:55.47
Split 2:Distance0.250Time1:19.00Pace5:16.00ZoneVO2 Max Miles
Cumilative:Distance1.000Time7:15.60Pace7:15.60
 
Leg 3:
Distance3.000Time25:54.50Pace8:38.17ZoneEasy Miles
With Benjamin and 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
9.521.001.000.2511.77

Fast Running Friend Workout - 2021-06-29 08:39:55
Workout Totals: Distance11.772Time1:37:00.20Pace8:14.41
Almost 12 total, did a workout with the boys. 1 mile up, 0.25 recovery, 1 mile down, 0.25 recovery, then 0.25 fast. Jacob did 6:11,5:16,66. I stayed with Joseph and William. They did 6:50,6:14,83. The purpose of the workout is to work on самоотдача; - ability to give of yourself. Jacob clearly had more of it than Joseph and William, though I think even he struggled in the first interval. I think I structured the workout correctly, I wanted it to be so scary looking to them that they would exhibit irrational fear and run a pace so slow that I would be able to convince them their fear was irrational. Afterwards, we had a talk about самоотдача. I think Joseph got something out of it, he was asking me when he would have another chance to do it. William was not quite there yet.

Benjamin did 12x0.25 with 0.25 recovery alternating up and down. On the down I wanted him to go slow, only 66, but on the up I wanted him to push. He hit the target on the down, and on the up he was able to average around 70. I was hoping for 68, but it was hot, and there was headwind.

Stephen and Matthew did 4 with a pickup down in 87 for 0.25, and up in 3:19 for 0.5 over by the house.
Leg 1:
Distance2.270Time18:43.20Pace8:14.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.630Time37:57.30Pace8:11.86
Workout with Joseph and William.
Split 1:Distance1.000Time6:50.90Pace6:50.90ZoneMarathon Pace Miles
Cumilative:Distance1.000Time6:50.90Pace6:50.90
Split 2:Distance0.250Time2:42.80Pace10:51.20ZoneEasy Miles
Cumilative:Distance1.250Time9:33.70Pace7:38.96
Split 3:Distance1.000Time6:14.40Pace6:14.40ZoneThreshold Miles
Cumilative:Distance2.250Time15:48.10Pace7:01.38
Split 4:Distance0.250Time2:28.40Pace9:53.60ZoneEasy Miles
Cumilative:Distance2.500Time18:16.50Pace7:18.60
Split 5:Distance0.250Time1:23.00Pace5:32.00ZoneVO2 Max Miles
Cumilative:Distance2.750Time19:39.50Pace7:08.91
Split 6:Distance1.880Time18:17.80Pace9:43.94ZoneEasy Miles
Cumilative:Distance4.630Time37:57.30Pace8:11.86
 
Leg 3:
Distance1.100Time8:23.10Pace7:37.36ZoneEasy Miles
Leg 4:
Distance2.746Time21:45.70Pace7:55.49ZoneEasy Miles
Alone.
Leg 5:
Distance1.026Time10:10.90Pace9:55.42ZoneEasy Miles
With Mary and Bella.

Brown Crocs 4 Miles: 11.77
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.080.001.000.0012.08

Fast Running Friend Workout - 2021-06-30 08:35:33
Workout Totals: Distance12.084Time1:38:05.60Pace8:07.06
Total of 12. Joseph's legs were hurting, so I had him run just 6 easy. Jacob, William, and I did a mile pickup in 6:00. Stephen and Matthew did their pickups as well. Benjamin did too. Usual distances.
Leg 1:
Distance8.000Time1:03:51.20Pace7:58.90
With Jacob, part with Joseph and William.
Split 1:Distance3.050Time24:52.90Pace8:09.48ZoneEasy Miles
Cumilative:Distance3.050Time24:52.90Pace8:09.48
Split 2:Distance1.000Time6:00.60Pace6:00.60ZoneThreshold Miles
Cumilative:Distance4.050Time30:53.50Pace7:37.65
Split 3:Distance3.950Time32:57.70Pace8:20.68ZoneEasy Miles
Cumilative:Distance8.000Time1:03:51.20Pace7:58.90
 
Leg 2:
Distance1.450Time11:20.40Pace7:49.24ZoneEasy Miles
Alone.
Leg 3:
Distance1.034Time10:10.10Pace9:50.04ZoneEasy Miles
With Mary and Bella.
Leg 4:
Distance1.600Time12:43.90Pace7:57.44ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
287.431.0018.5011.87318.80
Brown Crocs 4 Miles: 318.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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