Breaking the Wall

Utah Valley Half

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:
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
288.013.8723.369.87325.11
Lopsie Sports Sandals 2 Miles: 45.48Iprome Garden Clogs Miles: 277.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Jun 01, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.120.003.000.0012.12

Fast Running Friend Workout - 2022-06-01 08:47:02
Workout Totals: Distance12.125Time1:32:27.40Pace7:37.52
12 total. Jacob paced me through a 3 mile tempo in 17:34 (5:58, 5:53, 5:41). This is actually my fastest time of the year, though I was not trying to hit it. But the last mile was rather quick.

Benjamin did a 3 mile tempo on his course in 15:08.

Joseph ran the first mile with me and Jacob, then did not feel good and jogged.

Easy runs, usual distances for everybody else.
Leg 1:
Distance2.000Time17:05.00Pace8:32.50ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance0.980Time7:16.90Pace7:25.82ZoneEasy Miles
Warm-up with Joseph and Jacob.
Leg 3:
Distance3.000Time17:34.60Pace5:51.53ZoneThreshold Miles
Tempo run.
Leg 4:
Distance4.020Time31:35.00Pace7:51.39ZoneEasy Miles
Cool-down/distance with Jacob.
Leg 5:
Distance0.125Time1:19.50Pace10:36.00ZoneEasy Miles
With Leigha.
Leg 6:
Distance2.000Time17:36.40Pace8:48.20ZoneEasy Miles
With Bella.

Lopsie Sports Sandals 2 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 02, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.000.000.0010.12

Fast Running Friend Workout - 2022-06-02 08:53:27
Workout Totals: Distance10.125Time1:22:17.20Pace8:07.62
10 total. Taper for the UVM half. Easy pace, usual distances for the kids. Benjamin did 10 total as well, do not remember if he did a pickup or not.
Leg 1:
Distance0.125Time1:29.30Pace11:54.40ZoneEasy Miles
With Leigha
Leg 2:
Distance8.000Time1:01:04.50Pace7:38.06ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance2.000Time19:43.40Pace9:51.70ZoneEasy Miles
With Mary and Bella.

Lopsie Sports Sandals 2 Miles: 10.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 03, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2022-06-03 09:16:31
Workout Totals: Distance6.000Time51:53.40Pace8:38.90
Taper for the UVM half. 6 total. Easy pace, usual distances for the kids. Benjamin did 6 easy pace as well.
Leg 1:
Distance4.000Time32:04.70Pace8:01.18ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance2.000Time19:48.70Pace9:54.35ZoneEasy Miles
With Mary and Bella.

Lopsie Sports Sandals 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 04, 2022
Race: Utah Valley Half (13.109 Miles) 01:20:59, Place overall: 27, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.130.0013.110.0017.24

Fast Running Friend Workout - 2022-06-04 05:30:53
Workout Totals: Distance17.235Time1:57:13.10Pace6:48.07
Utah Valley Half, 1:20:59, 27th overall, 4th master.

Benjamin ran 1:09:58, 4th overall, $150. His leg cramp showed itself in a different form. After two miles at sub-5:00 he was limited to about 5:20 pace. He never went into the 6:00 zone.

Jenny is gradually regaining fitness after various setbacks. She ran 1:42:02, 31st woman. Nate ran 1:45:20, which is a PR for him.

This was a good race for me. I was able to run my fastest time since the injury and even almost a minute faster than last year in spite of a 35 second bathroom stop right before mile 10. I was happy with the last 5 K, which has an uphill mile and then two miles on a slight downgrade. I ran it in 19:26. For a comparison, I raced an all out 5 K in January in 19:31.

Joseph and Jacob did a tempo run. Jacob was supposed to pace Joseph for 3 down the canyon. They had a 5 mile warmup uphill. I think perhaps this was too much for Joseph. He was able to run only 2 miles of it and at a very slow pace - 12:20 (6:10 avg). Then Jacob closed with a 5:09 mile, 17:29 total.

Easy pace, usual distances for everybody else.
Leg 1:
Distance2.126Time17:00.40Pace7:59.96ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.109Time1:20:59.20Pace6:10.68
The race.
Split 1:Distance1.000Time5:57.50Pace5:57.50ZoneThreshold Miles
Cumilative:Distance1.000Time5:57.50Pace5:57.50
Split 2:Distance1.000Time5:59.60Pace5:59.60ZoneThreshold Miles
Cumilative:Distance2.000Time11:57.10Pace5:58.55
Split 3:Distance1.000Time6:18.70Pace6:18.70ZoneThreshold Miles
Cumilative:Distance3.000Time18:15.80Pace6:05.27
Split 4:Distance1.000Time6:09.60Pace6:09.60ZoneThreshold Miles
Cumilative:Distance4.000Time24:25.40Pace6:06.35
Split 5:Distance1.000Time5:51.10Pace5:51.10ZoneThreshold Miles
Cumilative:Distance5.000Time30:16.50Pace6:03.30
Split 6:Distance1.000Time5:55.50Pace5:55.50ZoneThreshold Miles
Cumilative:Distance6.000Time36:12.00Pace6:02.00
Split 7:Distance1.000Time6:09.30Pace6:09.30ZoneThreshold Miles
Cumilative:Distance7.000Time42:21.30Pace6:03.04
Split 8:Distance1.000Time6:11.60Pace6:11.60ZoneThreshold Miles
Cumilative:Distance8.000Time48:32.90Pace6:04.11
Split 9:Distance1.000Time6:05.00Pace6:05.00ZoneThreshold Miles
Cumilative:Distance9.000Time54:37.90Pace6:04.21
Split 10:Distance1.000Time6:55.10Pace6:55.10ZoneThreshold Miles
Cumilative:Distance10.000Time1:01:33.00Pace6:09.30
Split 11:Distance1.000Time6:21.60Pace6:21.60ZoneThreshold Miles
Cumilative:Distance11.000Time1:07:54.60Pace6:10.42
Split 12:Distance1.000Time6:04.50Pace6:04.50ZoneThreshold Miles
Cumilative:Distance12.000Time1:13:59.10Pace6:09.93
Split 13:Distance1.025Time6:30.10Pace6:20.59ZoneThreshold Miles
Cumilative:Distance13.025Time1:20:29.20Pace6:10.76
Split 14:Distance0.084Time0:30.00Pace5:57.14ZoneThreshold Miles
Cumilative:Distance13.109Time1:20:59.20Pace6:10.68
 
Leg 3:
Distance2.000Time19:13.50Pace9:36.75ZoneEasy Miles
With Mary and Bella.

Lopsie Sports Sandals 2 Miles: 17.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jun 05, 2022
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
Mon, Jun 06, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-06-06 09:11:38
Workout Totals: Distance12.000Time1:34:07.70Pace7:50.64
12 total. Usual distances for the kinds. Easy pace. Benjamin did 9 miles, 7+2.
Leg 1:
Distance2.000Time15:52.90Pace7:56.45ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time59:51.30Pace7:28.91ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance2.000Time18:23.50Pace9:11.75ZoneEasy Miles
With Mary, Bella, and Jacob.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 07, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-06-07 09:24:48
Workout Totals: Distance12.000Time1:32:43.00Pace7:43.58
12 total. Paced William in a 2 mile tempo run down the canyon in 12:20. He struggled, but made it to the finish. Jacob paced Joseph in the 3 mile tempo down the canyon in 16:46. Otherwise, easy runs, usual distances. Benjamin ran easy, I think he is back to 12 total.
Leg 1:
Distance0.980Time7:57.50Pace8:07.24ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:20.00Pace6:10.00ZoneThreshold Miles
Paced William.
Leg 3:
Distance7.020Time54:09.60Pace7:42.91ZoneEasy Miles
Part with the kids, part alone.
Leg 4:
Distance2.000Time18:15.90Pace9:07.95ZoneEasy Miles
With Mary and Bella.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 08, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-06-08 08:59:56
Workout Totals: Distance12.000Time1:34:43.50Pace7:53.62
12 total. Easy pace, usual distances for the kids. Jacob is now downing 8+2 some days. Benjamin did 12 total with a mile pickup.
Leg 1:
Distance2.000Time15:47.30Pace7:53.65ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time1:00:50.10Pace7:36.26ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance2.000Time18:06.10Pace9:03.05ZoneEasy Miles
With Mary and Bella. I think Jacob as well.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 09, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.252.000.000.0012.25

Fast Running Friend Workout - 2022-06-09 08:40:32
Workout Totals: Distance12.250Time1:34:31.10Pace7:42.95
12 total. Paced Stephen in a 2 mile tempo in 13:00. We had a Crocs emergency, so he ended up wearing wrong size - too big, and they kept falling off. So we had to stop 4 times.

Jacob did a 3 mile tempo in 16:16. I told him to start in 5:10 and see what happens. He ran 5:11, 5:29, 5:36. We will work on making it 5:10 all the way.

Benjamin did 12 with a mile pickup.
Leg 1:
Distance0.980Time8:13.30Pace8:23.37ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time13:00.90Pace6:30.45ZoneMarathon Pace Miles
Paced Stephen in the tempo run, William, Joseph, and Matthew helped.
Leg 3:
Distance7.020Time52:23.70Pace7:27.82ZoneEasy Miles
Part with the kids, part alone.
Leg 4:
Distance0.250Time3:01.00Pace12:04.00ZoneEasy Miles
With Leigha.
Leg 5:
Distance2.000Time17:52.20Pace8:56.10ZoneEasy Miles
With Mary and Bella.

Iprome Garden Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 10, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-06-10 08:58:54
Workout Totals: Distance12.000Time1:35:28.90Pace7:57.41
12 total. Easy pace, usual distances for everybody. Benjamin did a mile pick at sub-5:00 with 12 total.
Leg 1:
Distance2.000Time15:57.60Pace7:58.80ZoneEasy Miles
With Matthew and Stephen.
Leg 2:
Distance8.000Time1:01:00.50Pace7:37.56ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance2.000Time18:30.80Pace9:15.40ZoneEasy Miles
With Jacob, Mary, and Bella.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 11, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.003.0017.25

Fast Running Friend Workout - 2022-06-11 07:21:26
Workout Totals: Distance17.250Time2:14:32.10Pace7:47.95
17+ total. Did 3x1 mile down the canyon with Chad - 5:42, 5:41, 5:32. Happy about 5:32 in the last interval off 2:52 start. We paced William for 2:52 0.5 in all of our intervals, and then finished the intervals alone.

Jacob did 5:09, 5:09, 5:08.

Joseph did 5:19, 5:18, 5:09. Chad and I were his rabbits to chase in the last one - he started 20 seconds back.

Benjamin did 3x2 miles 10:26, 10:47, 10:25. Got a spasm again.
Leg 1:
Distance0.980Time8:00.30Pace8:10.10ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.500Time22:08.20Pace6:19.49
Workout.
Split 1:Distance1.000Time5:42.10Pace5:42.10ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:42.10Pace5:42.10
Split 2:Distance0.250Time2:32.10Pace10:08.40ZoneEasy Miles
Cumilative:Distance1.250Time8:14.20Pace6:35.36
Split 3:Distance1.000Time5:41.80Pace5:41.80ZoneVO2 Max Miles
Cumilative:Distance2.250Time13:56.00Pace6:11.56
Split 4:Distance0.250Time2:39.50Pace10:38.00ZoneEasy Miles
Cumilative:Distance2.500Time16:35.50Pace6:38.20
Split 5:Distance1.000Time5:32.70Pace5:32.70ZoneVO2 Max Miles
Cumilative:Distance3.500Time22:08.20Pace6:19.49
 
Leg 3:
Distance5.520Time43:48.10Pace7:56.11ZoneEasy Miles
Distance with Joseph, Chad, and Jacob.
Leg 4:
Distance5.000Time39:46.90Pace7:57.38ZoneEasy Miles
With Chad, Stephen, and Matthew.
Leg 5:
Distance0.250Time2:55.90Pace11:43.60ZoneEasy Miles
With Leigha.
Leg 6:
Distance2.000Time17:52.70Pace8:56.35ZoneEasy Miles
With Mary, Bella, and Jacob.

Iprome Garden Clogs Miles: 17.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jun 12, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Usual Sunday routine - went to our ward, then the Russian branch. Talked with Julia in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 13, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-06-13 09:42:19
Workout Totals: Distance12.000Time1:32:51.70Pace7:44.31
12 total. Easy pace, usual distances for the kids. Benjamin did 9+3 with a mile pickup.
Leg 1:
Distance2.000Time15:47.90Pace7:53.95ZoneEasy Miles
With Matthew and Stephen.
Leg 2:
Distance8.000Time59:53.70Pace7:29.21ZoneEasy Miles
With Joseph and Jacob. Part with William, Stephen, and Matthew.
Leg 3:
Distance2.000Time17:10.10Pace8:35.05ZoneEasy Miles
With Mary and Bella.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 14, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2022-06-14 08:49:15
Workout Totals: Distance12.000Time1:33:09.10Pace7:45.76
12 total. Did 0.5 in 2:31.0 down the canyon. My best time this year. Splits were 77,74. Jacob continued on to finish the mile in 4:55. Joseph just ran the first quarter.

Otherwise easy runs, usual distances. 12 for Benjamin with a mile pickup.
Leg 1:
Distance2.000Time15:54.60Pace7:57.30ZoneEasy Miles
With William and Stephen.
Leg 2:
Distance8.000Time59:52.40Pace7:29.05
With Jacob, part with Joseph, William, Stephen, and Matthew.
Split 1:Distance4.480Time34:26.70Pace7:41.32ZoneEasy Miles
Cumilative:Distance4.480Time34:26.70Pace7:41.32
Split 2:Distance0.500Time2:31.00Pace5:02.00ZoneVO2 Max Miles
Cumilative:Distance4.980Time36:57.70Pace7:25.32
Split 3:Distance3.020Time22:54.70Pace7:35.20ZoneEasy Miles
Cumilative:Distance8.000Time59:52.40Pace7:29.05
 
Leg 3:
Distance2.000Time17:22.10Pace8:41.05ZoneEasy Miles
With Mary and Bella. I think Jacob as well.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 15, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.810.000.000.6211.43

Fast Running Friend Workout - 2022-06-15 09:08:50
Workout Totals: Distance11.434Time1:38:05.70Pace8:34.75
12 total. Paced Matthew with the help of Jacob in the 800 meter preparation workout - 500 + 300 with 200 jog recovery. He did 1:42.0 + 56.4. Stephen ran the first 400 with him. William did the first 500, and then fell back a bit in the 300.

Benjamin did 2x3 or about, 15:24/15:59, got a spasm but held his own.

Joseph and Jacob did 6, William 4, Stephen 3 - tapering. Otherwise, usual distances.
Leg 1:
Distance1.624Time13:40.30Pace8:25.11
Warm-up, strides.
Split 1:Distance1.000Time8:39.40Pace8:39.40ZoneEasy Miles
Cumilative:Distance1.000Time8:39.40Pace8:39.40
Split 2:Distance0.062Time0:19.00Pace5:06.45ZoneVO2 Max Miles
Cumilative:Distance1.062Time8:58.40Pace8:26.97
Split 3:Distance0.250Time1:49.50Pace7:18.00ZoneEasy Miles
Cumilative:Distance1.312Time10:47.90Pace8:13.83
Split 4:Distance0.062Time0:19.20Pace5:09.68ZoneVO2 Max Miles
Cumilative:Distance1.374Time11:07.10Pace8:05.52
Split 5:Distance0.250Time2:33.20Pace10:12.80ZoneEasy Miles
Cumilative:Distance1.624Time13:40.30Pace8:25.11
 
Leg 2:
Distance0.623Time4:24.60Pace7:04.72
Matthew's workout.
Split 1:Distance0.312Time1:42.00Pace5:26.92ZoneVO2 Max Miles
Cumilative:Distance0.312Time1:42.00Pace5:26.92
Split 2:Distance0.125Time1:46.20Pace14:09.60ZoneEasy Miles
Cumilative:Distance0.437Time3:28.20Pace7:56.43
Split 3:Distance0.186Time0:56.40Pace5:03.23ZoneVO2 Max Miles
Cumilative:Distance0.623Time4:24.60Pace7:04.72
 
Leg 3:
Distance1.187Time17:19.30Pace14:35.57ZoneEasy Miles
Distance with Matthew, part with Stephen.
Leg 4:
Distance6.000Time44:35.10Pace7:25.85ZoneEasy Miles
With Joseph.
Leg 5:
Distance2.000Time18:06.40Pace9:03.20ZoneEasy Miles
With Mary and Bella.

Iprome Garden Clogs Miles: 11.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 16, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.001.000.0012.25

Fast Running Friend Workout - 2022-06-16 08:50:37
Workout Totals: Distance10.000Time1:13:05.20Pace7:18.52
12 total. Did a mile pickup in 5:53. It got warmer.

The kids raced 3000 in the Utah USATF championship. It was 85F during the race, so the times were slower. Results:

Joseph 10:07.81
Jacob 10:23.94
William 11:45.51
Stephen 13:16.79

Benjamin did 12 with a mile pickup in 4:45.

Leigha ran a record for 0.25 holding the hand in 2:36.
Leg 1:
Distance2.000Time15:41.20Pace7:50.60ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time57:24.00Pace7:10.50
Part with the kids, part alone.
Split 1:Distance3.050Time23:23.20Pace7:40.07ZoneEasy Miles
Cumilative:Distance3.050Time23:23.20Pace7:40.07
Split 2:Distance1.000Time5:53.30Pace5:53.30ZoneThreshold Miles
Cumilative:Distance4.050Time29:16.50Pace7:13.70
Split 3:Distance3.950Time28:07.50Pace7:07.22ZoneEasy Miles
Cumilative:Distance8.000Time57:24.00Pace7:10.50
 
Fast Running Friend Workout - 2022-06-16 21:28:24
Workout Totals: Distance2.250Time21:34.60Pace9:35.38
 
Leg 1:
Distance2.000Time18:58.60Pace9:29.30ZoneEasy Miles
With Mary and Bella.
Leg 2:
Distance0.250Time2:36.00Pace10:24.00ZoneEasy Miles
With Leigha.

Iprome Garden Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 17, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-06-17 09:12:26
Workout Totals: Distance10.000Time1:17:57.30Pace7:47.73
12 total, easy pace, usual distances for everybody except Matthew - 2 miles, tapering, and Benjamin only 9 due to fatigue caused likely by dehydration or being low on electrolytes. His mile pickup was only 5:05.
Leg 1:
Distance2.000Time16:01.00Pace8:00.50ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time1:01:56.30Pace7:44.54ZoneEasy Miles
With Joseph and Jacob, part with William and Stephen.
Fast Running Friend Workout - 2022-06-17 21:51:21
Workout Totals: Distance2.000Time17:52.60Pace8:56.30
 
Leg 1:
Distance2.000Time17:52.60Pace8:56.30ZoneEasy Miles
With Mary and Bella. I think we had Jacob as well.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jun 18, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.002.0016.70

Fast Running Friend Workout - 2022-06-18 08:09:47
Workout Totals: Distance16.700Time2:06:55.10Pace7:35.99
Orem 6th 2 mile run, 12:04, 3rd place.

Jacob won with 11:08, Joseph was second with 11:28, Chad 4th with 12:06.

Other times:

William 12:54
Matthew 13:08
Stephen 13:50
Sarah 18:29

The course is out and back with hills, and tends to not be very fast. Benjamin is yet to break 10:00 on it.

For Jacob this was a redemption for the blow-up in the 3000 on Thursday.

Afterwards Chad and I got in the distance.

Later in the afternoon, we had some of the kids race the 800 in the USATF championship. Results:

Bonnie 2:38.14 (PR) splits 72, 86
Matthew 2:50.47 82, 88
Mary 3:50.68
Bella 3:56.65

Benjamin did 4x3 K or about starting in 9:47 and finishing in 9:25 on the same stretch.
Leg 1:
Distance2.500Time19:30.90Pace7:48.36ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.700Time18:29.60Pace6:50.96
Race + pacing Sarah.
Split 1:Distance2.000Time12:04.20Pace6:02.10ZoneVO2 Max Miles
Cumilative:Distance2.000Time12:04.20Pace6:02.10
Split 2:Distance0.700Time6:25.40Pace9:10.57ZoneEasy Miles
Cumilative:Distance2.700Time18:29.60Pace6:50.96
 
Leg 3:
Distance11.500Time1:28:54.60Pace7:43.88ZoneEasy Miles
With Chad - most of it.

Iprome Garden Clogs Miles: 16.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jun 19, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jun 20, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-06-20 09:49:45
Workout Totals: Distance12.000Time1:33:11.60Pace7:45.97
12 total, easy pace, usual distances. Benjamin did 12, I think he did a mile pickup.
Leg 1:
Distance2.000Time15:49.00Pace7:54.50ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time59:47.30Pace7:28.41ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance2.000Time17:35.30Pace8:47.65ZoneEasy Miles
With Mary and Bella - maybe we had Jacob also.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jun 21, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.001.5012.00

Fast Running Friend Workout - 2022-06-21 08:10:08
Workout Totals: Distance12.000Time1:32:35.80Pace7:42.98
12 total. Did a 1.5 interval in 8:24. Was happy that I had it in me. Jacob ran it in 7:29. Joseph ran the first mile with him in 5:01.

Benjamin did his usual 12 with a pickup.
Leg 1:
Distance8.000Time59:56.80Pace7:29.60
With Jacob, part with Joseph.
Split 1:Distance4.220Time33:04.20Pace7:50.19ZoneEasy Miles
Cumilative:Distance4.220Time33:04.20Pace7:50.19
Split 2:Distance1.500Time8:24.90Pace5:36.60ZoneVO2 Max Miles
Cumilative:Distance5.720Time41:29.10Pace7:15.16
Split 3:Distance2.280Time18:27.70Pace8:05.83ZoneEasy Miles
Cumilative:Distance8.000Time59:56.80Pace7:29.60
 
Leg 2:
Distance2.000Time15:44.70Pace7:52.35ZoneEasy Miles
With William and Stephen.
Leg 3:
Distance2.000Time16:54.30Pace8:27.15ZoneEasy Miles
With Bella.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jun 22, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.250.250.5012.06

Fast Running Friend Workout - 2022-06-22 08:26:23
Workout Totals: Distance12.056Time1:31:37.40Pace7:35.99
12 total. The kids did their usual distances, mostly easy pace. Matthew and Stephen did 0.5 uphill. Matthew got 3:10, Stephen 3:14. Mary and Bella did 2x400 on the track. Mary 1:42, 1:35 (PR). Bella 1:48, 1:45. The second interval was a rabbit chase, which caused some drama, because Bella got very upset when Mary passed her at around 270 meter mark. Jacob paced Bella, I paced Mary.

Benjamin did 3 miles (or about) at around 5:10 pace, then 2 miles at around the same pace - he was going to go 3 but then got a bad quad cramp. We have observed the cramps are stronger when the weather is hot, so perhaps it has something to do with electrolyte imbalance. As a test, I told him to start eating pickles every day.
 
Leg 1:
Distance2.000Time15:18.30Pace7:39.15
With Stephen and Matthew.
Split 1:Distance1.500Time12:07.70Pace8:05.13ZoneEasy Miles
Cumilative:Distance1.500Time12:07.70Pace8:05.13
Split 2:Distance0.500Time3:10.60Pace6:21.20ZoneVO2 Max Miles
Cumilative:Distance2.000Time15:18.30Pace7:39.15
 
Leg 2:
Distance8.000Time58:26.10Pace7:18.26ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance1.060Time10:02.30Pace9:28.21ZoneEasy Miles
With Jacob, Mary and Bella - warm-up.
Leg 4:
Distance0.248Time1:42.70Pace6:54.11ZoneMarathon Pace Miles
Pacing Mary - 400.
Leg 5:
Distance0.250Time2:20.40Pace9:21.60ZoneEasy Miles
Recovery jog with Jacob, Mary and Bella.
Leg 6:
Distance0.248Time1:35.20Pace6:23.87ZoneThreshold Miles
Pacing Mary - 400.
Leg 7:
Distance0.250Time2:12.40Pace8:49.60ZoneEasy Miles
Cool-down with Jacob, Mary and Bella.

Iprome Garden Clogs Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jun 23, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.7512.00

Fast Running Friend Workout - 2022-06-23 08:48:04
Workout Totals: Distance12.000Time1:33:50.50Pace7:49.21
12 total. Did a pickup for 0.75 with Matthew and Stephen. Matthew did it in 4:25, Stephen in 4:38. Otherwise, easy runs usual distances. Benjamin did his usual mile pickup.
Leg 1:
Distance2.000Time15:37.20Pace7:48.60
With Stephen and Matthew.
Split 1:Distance0.520Time4:28.00Pace8:35.38ZoneEasy Miles
Cumilative:Distance0.520Time4:28.00Pace8:35.38
Split 2:Distance0.750Time4:25.90Pace5:54.53ZoneVO2 Max Miles
Cumilative:Distance1.270Time8:53.90Pace7:00.39
Split 3:Distance0.730Time6:43.30Pace9:12.47ZoneEasy Miles
Cumilative:Distance2.000Time15:37.20Pace7:48.60
 
Leg 2:
Distance8.000Time1:00:20.60Pace7:32.57ZoneEasy Miles
With Joseph, part with William and Jacob.
Leg 3:
Distance2.000Time17:52.70Pace8:56.35ZoneEasy Miles
With Mary and Bella.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jun 24, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-06-24 07:12:46
Workout Totals: Distance12.000Time1:29:45.70Pace7:28.81
12 total. Ran in the morning, then took Jacob and Matthew to Boise for the AAU regionals. Today Jacob raced the 3000. He ran a PR of 9:51.41. He was successful in winning the battle against what we could call the mid-race psychosis that historically had afflicted him from time to time including the state championship. I told him to set a goal for each lap, and keep adjusting it based on how the race was going, but nevertheless always run with a goal for the next lap and the target time regardless of what happened. He went into partial psychosis with the 84 lap after 2000, but then fought it and was able to pull himself out of it to a respectable 81 lap, and then kick in 33.7.

Easy runs, usual distances for the rest of the kids.

Benjamin just did 9 - for some odd reason both of his knees started hurting. So I told him to run easy and on grass tomorrow.
Leg 1:
Distance9.000Time1:05:57.20Pace7:19.69ZoneEasy Miles
Alone.
Leg 2:
Distance3.000Time23:48.50Pace7:56.17ZoneEasy Miles
With Jacob.
Fast Running Friend Workout - 2022-06-24 18:03:39
Workout Totals: Distance0.000Time0:00.00Pace0:00.00
Jacob's splits by my watch.
Leg 1:
Distance0.000Time9:51.20Pace0:00.00
Split 1:Distance0.000Time1:13.60Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time1:13.60Pace0:00.00
Split 2:Distance0.000Time1:18.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time2:31.60Pace0:00.00
Split 3:Distance0.000Time1:18.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time3:50.10Pace0:00.00
Split 4:Distance0.000Time1:20.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time5:10.20Pace0:00.00
Split 5:Distance0.000Time1:21.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time6:31.90Pace0:00.00
Split 6:Distance0.000Time1:24.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time7:56.40Pace0:00.00
Split 7:Distance0.000Time1:21.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time9:17.50Pace0:00.00
Split 8:Distance0.000Time0:33.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time9:51.20Pace0:00.00
 

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jun 25, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

Fast Running Friend Workout - 2022-06-25 07:42:56
Workout Totals: Distance12.000Time1:29:08.40Pace7:25.70
14 total. Jacob and Matthew raced the 1500 in the AAU regional qualifier in Boise. I figured given their tendency to get mental, they might have a better result if they started out fast. The idea is use your energy before you get the mental block. Then the burning in the legs shuts down the mind, and the momentum carries you. 1500 is short enough for this to have a better chance of working. My intuition turned out to be right.

Matthew ran 56.9 in the first 300, then cruised at 90 per lap, and ended up with a PR of 5:26.66, which converts to 5:52.9 mile.

Jacob ran the first 300 in 49.9, then cruised in the 70-72 range to the finish, and got a PR of 4:22.41. He repeated his 800 PR of 2:16 en route.

Benjamin did easy 16 half on grass half on asphalt, and his knees started to feel better. Easy runs, usual distances for everybody else.
Leg 1:
Distance2.000Time15:40.20Pace7:50.10ZoneEasy Miles
With Jacob and Matthew.
Leg 2:
Distance1.000Time7:48.50Pace7:48.50ZoneEasy Miles
With Jacob.
Leg 3:
Distance9.000Time1:05:39.70Pace7:17.74ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2022-06-25 12:14:26
Workout Totals: Distance0.000Time0:00.00Pace0:00.00
Matthew's 1500 splits.
Leg 1:
Distance0.000Time5:26.20Pace0:00.00
Split 1:Distance0.000Time0:56.90Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:56.90Pace0:00.00
Split 2:Distance0.000Time1:30.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time2:26.90Pace0:00.00
Split 3:Distance0.000Time1:30.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time3:57.10Pace0:00.00
Split 4:Distance0.000Time1:29.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time5:26.20Pace0:00.00
 
Fast Running Friend Workout - 2022-06-25 12:22:12
Workout Totals: Distance0.000Time0:00.00Pace0:00.00
Jacob's splits.
Leg 1:
Distance0.000Time4:22.50Pace0:00.00
Split 1:Distance0.000Time0:49.90Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:49.90Pace0:00.00
Split 2:Distance0.000Time1:09.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time1:59.40Pace0:00.00
Split 3:Distance0.000Time1:12.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time3:12.10Pace0:00.00
Split 4:Distance0.000Time1:10.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time4:22.50Pace0:00.00
 
Fast Running Friend Workout - 2022-06-25 21:04:48
Workout Totals: Distance2.250Time20:29.50Pace9:06.44
 
Leg 1:
Distance0.250Time2:41.20Pace10:44.80ZoneEasy Miles
With Leigha
Leg 2:
Distance2.000Time17:48.30Pace8:54.15ZoneEasy Miles
With Mary, Bella, Jacob, William, and Stephen.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jun 26, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jun 27, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.001.0012.25

Fast Running Friend Workout - 2022-06-27 08:58:37
Workout Totals: Distance12.250Time1:35:43.40Pace7:48.85
12 total. Did a mile pickup down the canyon in 5:36 with Joseph and Jacob. Otherwise, easy runs, usual distances.

Did uphill bounds with Jacob, Mary, and Matthew.

Benjamin's knees improved, he did a mile pickup today in 4:54.

 
Leg 1:
Distance2.000Time15:59.30Pace7:59.65ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time58:14.90Pace7:16.86
With Joseph and Jacob, part with William.
Split 1:Distance4.050Time30:45.10Pace7:35.58ZoneEasy Miles
Cumilative:Distance4.050Time30:45.10Pace7:35.58
Split 2:Distance1.000Time5:36.70Pace5:36.70ZoneVO2 Max Miles
Cumilative:Distance5.050Time36:21.80Pace7:12.04
Split 3:Distance2.950Time21:53.10Pace7:25.12ZoneEasy Miles
Cumilative:Distance8.000Time58:14.90Pace7:16.86
 
Leg 3:
Distance0.250Time2:51.40Pace11:25.60ZoneEasy Miles
With Leigha.
Leg 4:
Distance2.000Time18:37.80Pace9:18.90ZoneEasy Miles
With Jacob, Mary, and Bella.

Iprome Garden Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jun 28, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.320.622.000.0013.94

Fast Running Friend Workout - 2022-06-28 09:05:07
Workout Totals: Distance13.938Time1:50:01.60Pace7:53.64
About 14 total. Paced William and Matthew in the workout - 2 mile tempo run. Matthew did not have it today. We went together through the first mile in 6:04. Then William sped up and ran 6:01 for the total of 12:05. I stayed with Matthew to 1.5 in 9:26, then told him to be done and try tomorrow, and picked up to try to catch William, but did not feel like running 5:20 pace to do it, so I got 12:15.

Did a workout with Mary and Bella - 2x500. On the first one it was a rabbit chase, but it did not go so well, as Bella freaked out when she got caught, while Mary just settled once she cause her. Mary 2:08, Bella 2:21.

On the second one I ran with them separately. It went better. Mary got 2:03, Bella 2:17.

Not sure what Benjamin did today, need to talk to him.
Leg 1:
Distance0.980Time8:31.30Pace8:41.73ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:15.80Pace6:07.90ZoneThreshold Miles
Tempo run.
Leg 3:
Distance8.400Time1:06:13.30Pace7:53.01ZoneEasy Miles
Distance - part with Matthew and William, part with Joseph and Jacob.
Leg 4:
Distance0.250Time2:50.00Pace11:20.00ZoneEasy Miles
With Leigha.
Leg 5:
Distance1.000Time10:09.20Pace10:09.20ZoneEasy Miles
With Mary and Bella - warm-up.
Leg 6:
Distance0.311Time2:21.90Pace7:36.27
With Mary chasing Bella.
Split 1:Distance0.000Time0:10.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:10.40Pace0:00.00
Split 2:Distance0.311Time2:08.00Pace6:51.58ZoneMarathon Pace Miles
Cumilative:Distance0.311Time2:18.40Pace7:25.02
Split 3:Distance0.000Time0:03.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.311Time2:21.90Pace7:36.27
 
Leg 7:
Distance0.311Time2:03.70Pace6:37.75ZoneMarathon Pace Miles
With Mary.
Leg 8:
Distance0.311Time2:17.60Pace7:22.44ZoneEasy Miles
With Bella.
Leg 9:
Distance0.375Time3:18.80Pace8:50.13ZoneEasy Miles
With Mary and Bella - cooldown.

Iprome Garden Clogs Miles: 13.93
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jun 29, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.002.000.0013.25

Fast Running Friend Workout - 2022-06-29 08:22:24
Workout Totals: Distance11.000Time1:25:03.60Pace7:43.96
13 total. Paced Matthew through a 2 mile tempo run down the canyon. He did better this time 12:12 splitting 6:01, 6:11.

Easy pace, usual distances for the kids. Benjamin did 2x3 miles 15:24, and then a spasm with 16:39, last mile in 5:50.
Leg 1:
Distance0.980Time8:46.70Pace8:57.45ZoneEasy Miles
With Matthew.
Leg 2:
Distance2.000Time12:12.60Pace6:06.30ZoneThreshold Miles
Matthew's tempo run.
Leg 3:
Distance3.020Time26:39.10Pace8:49.50ZoneEasy Miles
With Matthew to the house.
Leg 4:
Distance5.000Time37:25.20Pace7:29.04ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2022-06-29 21:20:37
Workout Totals: Distance2.250Time20:54.50Pace9:17.56
 
Leg 1:
Distance0.250Time2:54.10Pace11:36.40ZoneEasy Miles
With Leigha
Leg 2:
Distance2.000Time18:00.40Pace9:00.20ZoneEasy Miles
With Mary, Bella, and Jacob.

Iprome Garden Clogs Miles: 13.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jun 30, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Fast Running Friend Workout - 2022-06-30 08:52:42
Workout Totals: Distance12.000Time1:35:13.10Pace7:56.09
12 total. Tried to get Stephen to do the 2 mile tempo down the canyon. He started freaking out after the first half mile in 3:03, so I stopped him at the mile, which was 6:27. Otherwise, easy runs, usual distances. Benjamin did his mile pickup with the usual 9+3.
Leg 1:
Distance0.980Time8:21.30Pace8:31.53ZoneEasy Miles
Warm-up with Stephen.
Leg 2:
Distance1.000Time6:27.00Pace6:27.00ZoneMarathon Pace Miles
With Stephen.
Leg 3:
Distance8.020Time1:02:55.00Pace7:50.70ZoneEasy Miles
Part with Stephen, part alone.
Leg 4:
Distance2.000Time17:29.80Pace8:44.90ZoneEasy Miles
With Mary, Bella, William, and I think we also had Jacob.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
288.013.8723.369.87325.11
Lopsie Sports Sandals 2 Miles: 45.48Iprome Garden Clogs Miles: 277.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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