Breaking the Wall

Utah Valley Half Marathon

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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:
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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
280.901.5036.673.00322.07
Kimisant Black Clogs Miles: 322.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Jun 01, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.001.000.0010.05

Fast Running Friend Workout - 2023-06-01 08:29:42
Workout Totals: Distance10.050Time1:24:16.60Pace8:23.14
10 total. Tapering. Pickup for 1 mile in 5:54. Jacob did it in 4:59. Joseph went with him for the first 0.5 in 2:30. Easy runs otherwise.
Leg 1:
Distance1.000Time10:39.40Pace10:39.40ZoneEasy Miles
With Bonnie and Leigha.
Leg 2:
Distance6.000Time46:26.30Pace7:44.38
With Jacob, part with Joseph.
Split 1:Distance3.050Time24:05.90Pace7:54.07ZoneEasy Miles
Cumilative:Distance3.050Time24:05.90Pace7:54.07
Split 2:Distance1.000Time5:54.60Pace5:54.60ZoneThreshold Miles
Cumilative:Distance4.050Time30:00.50Pace7:24.57
Split 3:Distance1.950Time16:25.80Pace8:25.54ZoneEasy Miles
Cumilative:Distance6.000Time46:26.30Pace7:44.38
 
Leg 3:
Distance2.000Time19:09.90Pace9:34.95ZoneEasy Miles
With Bella to the park.
Leg 4:
Distance1.050Time8:01.00Pace7:38.10ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 10.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 02, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2023-06-02 09:02:16
Workout Totals: Distance6.000Time51:29.80Pace8:34.97
6 total. Tapering. Maddy ran a mile PR of 8:30. Bella was struggling today, could not even keep up with Leigha.
Leg 1:
Distance1.000Time11:03.40Pace11:03.40ZoneEasy Miles
With Leigha, Maddy, Mary, Benjamin, Stephen, Matthew, and Jacob. Bella fell behind at the end.
Leg 2:
Distance1.000Time8:30.40Pace8:30.40ZoneEasy Miles
With Mary, Maddy, Benjamin, Matthew and Jacob.
Leg 3:
Distance4.000Time31:56.00Pace7:59.00ZoneEasy Miles
With Benjamin. Part with Jacob and Matthew.

Kimisant Black Clogs Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 03, 2023
Race: Utah Valley Half Marathon (13.109 Miles) 01:19:42, Place overall: 37, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.600.0013.110.0014.71

Fast Running Friend Workout - 2023-06-03 05:24:55
Workout Totals: Distance14.709Time1:33:27.30Pace6:21.22
Utah Valley Half, 1:19:42, 37th overall, 8th master.

This was a miracle race. I ran a minute faster than my optimistic target based off the workouts.

Benjamin got 7th with 1:10:40. His quad cramps were gone, but got replaced with calf cramps. So he did slow down to 5:30-5:40 pace midrace, but at least it was not 6:00. And he was able to speed up to 5:15 in the last 2 miles. Some progress.

Jacob ran 1:15:36, 22nd place, which was better than I was expecting from his workouts. I would have been happy with a small PR or even a near PR performance, but he improved by almost 2 minutes. Only 1 mile (uphill) slower than 6:00.
Leg 1:
Distance1.450Time11:58.60Pace8:15.59ZoneEasy Miles
Warn-up.
Leg 2:
Distance13.109Time1:19:44.10Pace6:04.95
Race.
Split 1:Distance1.000Time5:57.20Pace5:57.20ZoneThreshold Miles
Cumilative:Distance1.000Time5:57.20Pace5:57.20
Split 2:Distance1.000Time6:05.80Pace6:05.80ZoneThreshold Miles
Cumilative:Distance2.000Time12:03.00Pace6:01.50
Split 3:Distance1.000Time6:01.30Pace6:01.30ZoneThreshold Miles
Cumilative:Distance3.000Time18:04.30Pace6:01.43
Split 4:Distance1.000Time5:51.00Pace5:51.00ZoneThreshold Miles
Cumilative:Distance4.000Time23:55.30Pace5:58.82
Split 5:Distance1.000Time5:48.90Pace5:48.90ZoneThreshold Miles
Cumilative:Distance5.000Time29:44.20Pace5:56.84
Split 6:Distance1.000Time5:53.30Pace5:53.30ZoneThreshold Miles
Cumilative:Distance6.000Time35:37.50Pace5:56.25
Split 7:Distance1.000Time6:00.50Pace6:00.50ZoneThreshold Miles
Cumilative:Distance7.000Time41:38.00Pace5:56.86
Split 8:Distance1.000Time6:08.50Pace6:08.50ZoneThreshold Miles
Cumilative:Distance8.000Time47:46.50Pace5:58.31
Split 9:Distance1.000Time6:07.70Pace6:07.70ZoneThreshold Miles
Cumilative:Distance9.000Time53:54.20Pace5:59.36
Split 10:Distance0.980Time6:07.60Pace6:15.10ZoneThreshold Miles
Cumilative:Distance9.980Time1:00:01.80Pace6:00.90
Split 11:Distance1.020Time6:30.50Pace6:22.84ZoneThreshold Miles
Cumilative:Distance11.000Time1:06:32.30Pace6:02.94
Split 12:Distance1.000Time6:10.50Pace6:10.50ZoneThreshold Miles
Cumilative:Distance12.000Time1:12:42.80Pace6:03.57
Split 13:Distance1.000Time6:23.00Pace6:23.00ZoneThreshold Miles
Cumilative:Distance13.000Time1:19:05.80Pace6:05.06
Split 14:Distance0.109Time0:38.30Pace5:51.38ZoneThreshold Miles
Cumilative:Distance13.109Time1:19:44.10Pace6:04.95
 
Leg 3:
Distance0.150Time1:44.60Pace11:37.33ZoneEasy Miles
Cool-down.

Kimisant Black Clogs Miles: 14.71
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jun 04, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 05, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

Fast Running Friend Workout - 2023-06-05 09:03:41
Workout Totals: Distance12.600Time1:46:11.10Pace8:25.64
12+ total. Easy pace. Recovery for Benjamin and Jacob, lower mileage. Otherwise usual distances, more or less.
Leg 1:
Distance4.000Time33:48.60Pace8:27.15ZoneEasy Miles
With Bonnie, Benjamin, and Matthew.
Leg 2:
Distance6.000Time47:30.20Pace7:55.03ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time10:36.40Pace10:36.40ZoneEasy Miles
With Leigha, Bella, and Mary.
Leg 4:
Distance1.000Time9:25.60Pace9:25.60ZoneEasy Miles
I think this was with Mary. Do not remember if we had Bella.
Leg 5:
Distance0.600Time4:50.30Pace8:03.83ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 12.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 06, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-06-06 08:25:02
Workout Totals: Distance12.000Time1:39:21.80Pace8:16.82
12 total. Easy pace, usual distances.
Leg 1:
Distance4.000Time31:35.10Pace7:53.77ZoneEasy Miles
With Matthew and Benjamin, do not remember who else we had.
Leg 2:
Distance1.000Time9:08.60Pace9:08.60ZoneEasy Miles
With Mary.
Leg 3:
Distance1.000Time8:54.10Pace8:54.10ZoneEasy Miles
With Mary.
Leg 4:
Distance5.000Time38:59.10Pace7:47.82ZoneEasy Miles
Do not remember who this was with.
Leg 5:
Distance1.000Time10:44.90Pace10:44.90ZoneEasy Miles
With Leigha and Bella, I think.

Kimisant Black Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 07, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.070.000.000.0012.07

Fast Running Friend Workout - 2023-06-07 08:47:55
Workout Totals: Distance12.070Time1:38:17.40Pace8:08.60
12 total. Easy pace. Kids tapering for the race tomorrow.
Leg 1:
Distance4.000Time30:38.60Pace7:39.65ZoneEasy Miles
With Joseph, and Jacob, part with Matthew and Bonnie if I remember right. I think we might have had Benjamin as well.
Leg 2:
Distance1.070Time11:05.10Pace10:21.59ZoneEasy Miles
With Benjamin, Bonnie, Leigha, and Bella.
Leg 3:
Distance7.000Time56:33.70Pace8:04.81ZoneEasy Miles
With Bonnie.

Kimisant Black Clogs Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 08, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.780.001.500.0012.28

Fast Running Friend Workout - 2023-06-08 08:44:45
Workout Totals: Distance10.450Time1:19:59.00Pace7:39.23
12+ total. Did 1.5 pickup in 8:53. Benjamin did it in 7:25.

Kids ran 3000 in the Utah USATF championship:

Jacob 9:53.95
Joseph 9:58.93
Matthew 11:09.45 (PR)
William 11:30.83
Bonnie 11:49.88
Stephen 12:23.27

Jacob was still not 100% recovered from the half marathon, but still ran OK. Joseph ran better than I was expecting based on his lack of speed work. William went to a campout and came back throwing up. He recovered enough by the time of the race to be able to run 11:30, though, which was better than I was expecting.

Matthew ran way faster than I was expecting. He repeated a mile PR, and then almost kept the pace for the rest of the race. He also had a very good kick - 39 for the last 200.

We are suspecting Bonnie is low iron. At least her splits are consistent with the symptom. With this pattern, I told her to start out fast. So that seemed to work. Even though she slowed down, she was able to run 11:49.

Stephen has been having problems with his back and feet, and had not yet developed sufficient mental toughness to train well through it. So he is out of shape. But he was still able to run 12:23, which I was happy about.
Leg 1:
Distance3.000Time22:44.30Pace7:34.77ZoneEasy Miles
With Benjamin, Joseph, and Jacob. I think part with Stephen and Matthew.
Leg 2:
Distance7.450Time57:14.70Pace7:41.03
With Benjamin.
Split 1:Distance5.520Time44:28.50Pace8:03.42ZoneEasy Miles
Cumilative:Distance5.520Time44:28.50Pace8:03.42
Split 2:Distance1.500Time8:53.40Pace5:55.60ZoneThreshold Miles
Cumilative:Distance7.020Time53:21.90Pace7:36.11
Split 3:Distance0.430Time3:52.80Pace9:01.40ZoneEasy Miles
Cumilative:Distance7.450Time57:14.70Pace7:41.03
 
Fast Running Friend Workout - 2023-06-08 20:23:10
Workout Totals: Distance1.830Time18:41.40Pace10:12.79
 
Leg 1:
Distance1.000Time11:12.00Pace11:12.00ZoneEasy Miles
With Leigha.
Leg 2:
Distance0.830Time7:29.40Pace9:01.45ZoneEasy Miles
Part with Bella and Benjamin, part alone.

Kimisant Black Clogs Miles: 12.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 09, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-06-09 07:18:21
Workout Totals: Distance12.000Time1:39:27.60Pace8:17.30
12 total. Paced Christian to a 7:21 mile. Benjamin did a mile pickup in 4:56, if I remember right. Easy pace otherwise.
Leg 1:
Distance0.500Time4:39.30Pace9:18.60ZoneEasy Miles
With Christian.
Leg 2:
Distance1.000Time7:21.20Pace7:21.20ZoneEasy Miles
With Christian - fast mile.
Leg 3:
Distance1.500Time14:35.00Pace9:43.33ZoneEasy Miles
With Christian - cool-down.
Leg 4:
Distance7.000Time54:25.60Pace7:46.51ZoneEasy Miles
Part with the kids, part alone.
Leg 5:
Distance1.000Time10:28.30Pace10:28.30ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 6:
Distance1.000Time7:58.20Pace7:58.20ZoneEasy Miles
With Bonnie.

Kimisant Black Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 10, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.006.000.0016.00

Fast Running Friend Workout - 2023-06-10 07:12:30
Workout Totals: Distance16.000Time2:00:52.30Pace7:33.27
16 total. Did 2x3 with Jacob, 17:37, 17:34. Joseph did the first interval with us. Matthew made it with us on the first interval to 1.5, then fell back, and finished around 12:00 or so.

Benjamin did the same workout. On the first one he felt tight and ran 15:25. On the second one he loosened up and was able to run 14:56 thanks to the closing mile in 4:54.

Mary and Bella ran the 800 in the state championship. Both got a PR:

Mary 3:17.87
Bella 3:20.69
Leg 1:
Distance0.980Time8:20.70Pace8:30.92ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:37.80Pace5:52.60ZoneThreshold Miles
First interval - with Joseph and Jacob, part with Matthew.
Leg 3:
Distance3.000Time25:39.50Pace8:33.17ZoneEasy Miles
Recovery.
Leg 4:
Distance3.000Time17:34.90Pace5:51.63ZoneThreshold Miles
Second interval - Jacob paced me.
Leg 5:
Distance5.020Time41:35.70Pace8:17.15ZoneEasy Miles
Part with Benjamin, part alone.
Leg 6:
Distance1.000Time10:03.70Pace10:03.70ZoneEasy Miles
With Mary, Bella, and Leigha.

Kimisant Black Clogs Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jun 11, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 12, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Fast Running Friend Workout - 2023-06-12 07:38:07
Workout Totals: Distance12.000Time1:37:31.40Pace8:07.62
12 total. Easy pace. More or less usual distances.
Leg 1:
Distance0.500Time4:30.10Pace9:00.20ZoneEasy Miles
Warm-up with Christian.
Leg 2:
Distance1.000Time7:06.90Pace7:06.90ZoneMarathon Pace Miles
Chritian's fast mile.
Leg 3:
Distance8.500Time1:06:59.30Pace7:52.86ZoneEasy Miles
Part with the kids, part alone.
Leg 4:
Distance1.000Time10:30.60Pace10:30.60ZoneEasy Miles
With Leigha, Mary and Bella ran ahead.
Leg 5:
Distance1.000Time8:24.50Pace8:24.50ZoneEasy Miles
Part with Bella, part alone.

Kimisant Black Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 13, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.002.000.0012.05

Fast Running Friend Workout - 2023-06-13 08:46:32
Workout Totals: Distance12.050Time1:37:42.30Pace8:06.50
12 total. Did 2x1 down the canyon with Bonnie in 5:57, 5:53. Benjamin paced Jacob in 3x1 5:01, 5:14 (0.125 recovery), then 5:10 (0.375 recovery). Joseph ran the first interval with Jacob, if I remember right.
Leg 1:
Distance2.050Time16:06.60Pace7:51.51ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.125Time13:22.40Pace6:17.60
Workout with Bonnie. 2x1 mile.
Split 1:Distance1.000Time5:57.50Pace5:57.50ZoneThreshold Miles
Cumilative:Distance1.000Time5:57.50Pace5:57.50
Split 2:Distance0.125Time1:31.40Pace12:11.20ZoneEasy Miles
Cumilative:Distance1.125Time7:28.90Pace6:39.02
Split 3:Distance1.000Time5:53.50Pace5:53.50ZoneThreshold Miles
Cumilative:Distance2.125Time13:22.40Pace6:17.60
 
Leg 3:
Distance5.875Time49:07.10Pace8:21.63ZoneEasy Miles
Distance/cool-down.
Leg 4:
Distance1.000Time8:25.80Pace8:25.80ZoneEasy Miles
With Mary.
Leg 5:
Distance1.000Time10:40.40Pace10:40.40ZoneEasy Miles
With Leigha.

Kimisant Black Clogs Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 14, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2023-06-14 08:49:19
Workout Totals: Distance13.000Time1:42:55.00Pace7:55.00
13 total. Easy pace, usual distances.
Leg 1:
Distance10.000Time1:19:33.90Pace7:57.39ZoneEasy Miles
I think this was part with the kids, part alone.
Leg 2:
Distance3.000Time23:21.10Pace7:47.03ZoneEasy Miles
With Benjamin.

Kimisant Black Clogs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 15, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2023-06-15 17:22:31
Workout Totals: Distance10.000Time1:18:00.80Pace7:48.08
10 total. Did not get good sleep, so ran a bit less. Benjamin paced Jacob in 4x0.75 3:45, 3:46, 3:44, 3:55. 0.125 recovery except before the last one, they did 0.375, but it did not help. From now on Jacob needs to stick to 0.125 recovery on those intervals, as the problem is likely not so much the physical fatigue as the ability to properly focus.
Leg 1:
Distance10.000Time1:18:00.80Pace7:48.08ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 16, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.450.000.560.0013.01

Fast Running Friend Workout - 2023-06-16 07:19:55
Workout Totals: Distance13.005Time1:45:42.20Pace8:07.67
13 total. Paced Stephen. The target was to practice holding 6:00 pace. If he made it to 0.75, he would be done with the workout. On the first interval he made it to 0.56, so he earned another interval. I told him if he made it to 1K, he would be done. This time he did better and held 5:52 pace. Matthew and Benjamin helped me pace him.
Leg 1:
Distance3.000Time24:00.60Pace8:00.20ZoneEasy Miles
With Christian.
Leg 2:
Distance1.000Time9:08.60Pace9:08.60ZoneEasy Miles
Warm-up.
Leg 3:
Distance0.560Time3:24.70Pace6:05.54ZoneThreshold Miles
Stephen's first interval.
Leg 4:
Distance1.000Time7:57.60Pace7:57.60ZoneEasy Miles
Jogged with Benjamin.
Leg 5:
Distance0.625Time3:40.40Pace5:52.64ZoneEasy Miles
Stephen's second interval.
Leg 6:
Distance4.820Time39:28.30Pace8:11.35ZoneEasy Miles
Distance.
Leg 7:
Distance1.000Time10:03.70Pace10:03.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 8:
Distance1.000Time7:58.30Pace7:58.30ZoneEasy Miles
With Mary.

Kimisant Black Clogs Miles: 13.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 17, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.050.006.000.0017.05

Fast Running Friend Workout - 2023-06-17 06:59:39
Workout Totals: Distance17.050Time2:11:17.30Pace7:42.01
17 total. Did 2x3 down the canyon, 17:55,17:46. Had a hard time kicking in gear, but got going in the last mile of the last interval, which was 5:49.

Julia came back from her mission and did her first post-mission run. 3 miles in 25:06.

Benjamin did 14:56, 14:51, his best workout in a while. Jacob did 16:06, 16:24. Joseph ran 10:40 for 2 miles.

Bonnie ran the first 1.25 of the first interval with me, then finished 2 miles in 12:17.

Easy runs for others. Benjamin ended up doing 18 miles running his last 4 with Matthew.
Leg 1:
Distance2.050Time16:43.10Pace8:09.32ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:55.50Pace5:58.50ZoneThreshold Miles
First interval, part with Bonnie.
Leg 3:
Distance3.000Time26:19.90Pace8:46.63ZoneEasy Miles
Recovery.
Leg 4:
Distance3.000Time17:46.90Pace5:55.63ZoneThreshold Miles
Second interval.
Leg 5:
Distance4.000Time33:55.60Pace8:28.90ZoneEasy Miles
Distance with Benjamin.
Leg 6:
Distance1.000Time9:39.80Pace9:39.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 7:
Distance1.000Time8:56.50Pace8:56.50ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 17.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jun 18, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Just our local ward today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 19, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2023-06-19 07:20:58
Workout Totals: Distance12.120Time1:41:01.90Pace8:20.16
12 total. Easy pace, mostly. Julia did a mile time trial on the track in 7:17. Christian kicked in the last 100 and ran 7:17. Benjamin did a mile pickup I think in 4:56.
Leg 1:
Distance1.050Time10:05.70Pace9:36.86ZoneEasy Miles
With Julia and Christan.
Leg 2:
Distance1.000Time7:17.00Pace7:17.00ZoneEasy Miles
Julia's mile time trial.
Leg 3:
Distance1.000Time9:48.50Pace9:48.50ZoneEasy Miles
Cool-down with Julia and Christian.
Leg 4:
Distance7.000Time54:35.80Pace7:47.97ZoneEasy Miles
I think this was with part with the kids, part alone.
Leg 5:
Distance1.070Time10:48.10Pace10:05.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 6:
Distance1.000Time8:26.80Pace8:26.80ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jun 20, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.140.001.000.0013.14

Fast Running Friend Workout - 2023-06-20 08:12:19
Workout Totals: Distance13.140Time1:47:51.40Pace8:12.50
13 total. Did a mile pickup in 5:50 down the canyon. Benjamin and Jacob did it in 4:59. Joseph did 0.5 with them.
Leg 1:
Distance11.000Time1:27:57.90Pace7:59.81
With Benjamin, Joseph, Jacob for the first 8.
Split 1:Distance5.980Time50:49.60Pace8:29.97ZoneEasy Miles
Cumilative:Distance5.980Time50:49.60Pace8:29.97
Split 2:Distance1.000Time5:50.10Pace5:50.10ZoneThreshold Miles
Cumilative:Distance6.980Time56:39.70Pace8:07.06
Split 3:Distance4.020Time31:18.20Pace7:47.21ZoneEasy Miles
Cumilative:Distance11.000Time1:27:57.90Pace7:59.81
 
Leg 2:
Distance1.070Time9:25.40Pace8:48.41ZoneEasy Miles
With Mary and Bella.
Leg 3:
Distance1.070Time10:28.10Pace9:47.01ZoneEasy Miles
With Mary, Bella, and Leigha.

Kimisant Black Clogs Miles: 13.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jun 21, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.002.0010.00

Fast Running Friend Workout - 2023-06-21 08:26:18
Workout Totals: Distance10.000Time1:15:51.80Pace7:35.18
10 total. It was Benjamin's last day in Utah, so we decided to do a half-marathon time trial. He had a cold, but we decided to start anyway just in case it might not affect him very much, and stop if it looked otherwise. He ran 5:15 pace for the first 4 miles down South Fork. Then he hit a flat stretch which was flooded. He waded some through the water, then turned around and ran back to meet me. He ended up doing a total of 5.06 by his GPS in 27:07.

Then he paced me through 2 miles down the canyon. I asked him for 5:52 pace, but we started in 84 (5:36), so I revised the target to 86, and then to 85. We got to 1 mile mark in 5:42, and then we ran 82. I survived it, and had 84, 84, 85 for the last 3 quarters. So 5:42, 5:35 for the total of 11:17. My fastest run in a while and a big surprise. Benjamin kicked in 65 and ended up with 10:57.

Jacob did 2 miles down the canyon in 10:28 (5:07,5:21).
Leg 1:
Distance5.250Time40:37.80Pace7:44.34ZoneEasy Miles
Part with Benjamin, part alone.
Leg 2:
Distance2.000Time11:17.60Pace5:38.80ZoneVO2 Max Miles
Benjamin paced me.
Leg 3:
Distance2.750Time23:56.40Pace8:42.33ZoneEasy Miles
Cool-down with Benjamin.

Kimisant Black Clogs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jun 22, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.350.000.000.0013.35

Fast Running Friend Workout - 2023-06-22 08:36:13
Workout Totals: Distance13.350Time1:47:33.30Pace8:03.39
13 total. Easy pace.
Leg 1:
Distance8.000Time1:01:46.50Pace7:43.31ZoneEasy Miles
With Bonnie.
Leg 2:
Distance3.280Time25:53.90Pace7:53.75ZoneEasy Miles
Alone.
Leg 3:
Distance1.070Time11:08.40Pace10:24.67ZoneEasy Miles
With Mary, Bella, and Leigha
Leg 4:
Distance1.000Time8:44.50Pace8:44.50ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 13.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jun 23, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.170.001.000.0012.17

Fast Running Friend Workout - 2023-06-23 08:52:03
Workout Totals: Distance12.170Time1:39:25.70Pace8:10.20
12 total. Matthew and I paced Stephen through a mile down the canyon in 5:59.

Jacob did 2 miles down in 10:41 early in the morning before going to the pioneer trek. He was too sleepy.

Otherwise easy runs.
Leg 1:
Distance0.980Time8:31.30Pace8:41.73ZoneEasy Miles
Leg 2:
Distance1.000Time5:59.60Pace5:59.60ZoneThreshold Miles
Leg 3:
Distance4.020Time34:11.70Pace8:30.37ZoneEasy Miles
Leg 4:
Distance4.000Time29:57.90Pace7:29.48ZoneEasy Miles
Leg 5:
Distance1.070Time10:20.30Pace9:39.72ZoneEasy Miles
Leg 6:
Distance1.100Time10:24.90Pace9:28.09ZoneEasy Miles

Kimisant Black Clogs Miles: 12.17
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jun 24, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.004.250.0016.00

Fast Running Friend Workout - 2023-06-24 08:37:16
Workout Totals: Distance16.000Time2:06:58.20Pace7:56.14
16 total. Paced Matthew to a 3 mile PR of 18:30 down the canyon - 5:59,6:13,6:17. Bonnie ran 18:58 - first 1.5 with us.

Later towards the end of the run I did a 1.25 pickup down in 7:19.

Joseph and Jacob did 6 after the Pioneer trek. William I think ran only 1 mile if anything at all.

Benjamin was recovering from a cold, did only 10 miles.
Leg 1:
Distance1.000Time7:56.60Pace7:56.60ZoneEasy Miles
With Stephen.
Leg 2:
Distance1.940Time16:40.60Pace8:35.77ZoneEasy Miles
Warm-up with Bonnie and Matthew.
Leg 3:
Distance3.000Time18:30.70Pace6:10.23ZoneThreshold Miles
With Matthew, part with Bonnie.
Leg 4:
Distance2.020Time18:41.20Pace9:15.05ZoneEasy Miles
To the house with Bonnie and Matthew.
Leg 5:
Distance3.020Time25:09.30Pace8:19.77ZoneEasy Miles
With Bonnie.
Leg 6:
Distance1.250Time7:19.60Pace5:51.68ZoneThreshold Miles
Alone.
Leg 7:
Distance1.700Time14:01.10Pace8:14.76ZoneEasy Miles
Pickup down the canyon.
Leg 8:
Distance1.070Time10:51.70Pace10:09.07ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 9:
Distance1.000Time7:47.40Pace7:47.40ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jun 25, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church as usual. 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, Jun 26, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.390.500.250.0012.14

Fast Running Friend Workout - 2023-06-26 08:30:17
Workout Totals: Distance12.132Time1:41:42.30Pace8:22.99
12 total. Mary and Bella did a track workout. First 800 - Mary 3:26, Bella 3:31. Matthew paced Mary, I paced Bella. Then Mary ran 1:40 400 by herself, while Bella ran 1:35 with me and Matthew pacing her. Mary learned it is better to be paced - hopefully. Matthew also did 400 in 75.4 alone.
Leg 1:
Distance3.000Time26:36.20Pace8:52.07ZoneEasy Miles
With Bonnie, Stephen, William, and Julia.
Leg 2:
Distance4.578Time36:38.80Pace8:00.30ZoneEasy Miles
With Bonnie to the car shop.
Leg 3:
Distance2.500Time19:39.10Pace7:51.64ZoneEasy Miles
Alone.
Leg 4:
Distance1.060Time11:36.10Pace10:56.70ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha to the track.
Leg 5:
Distance0.496Time3:31.50Pace7:06.41ZoneMarathon Pace Miles
Pacing Bella.
Leg 6:
Distance0.250Time2:04.90Pace8:19.60ZoneEasy Miles
With Bella.
Leg 7:
Distance0.248Time1:35.70Pace6:25.89ZoneThreshold Miles
Pacing Bella.

Kimisant Black Clogs Miles: 12.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jun 27, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.070.000.000.0012.07

Fast Running Friend Workout - 2023-06-27 08:12:51
Workout Totals: Distance12.070Time1:36:51.30Pace8:01.47
12 total. Paced Bonnie through 2 miles in 12:17. Jacob ran 10:26 (5:00, 5:26). Joseph ran the first mile with him and kicked, finished in around 4:58.
Leg 1:
Distance4.230Time33:35.90Pace7:56.57ZoneEasy Miles
With Bonnie, Joseph, and Jacob.
Leg 2:
Distance2.000Time12:17.00Pace6:08.50ZoneEasy Miles
Pacing Bonnie.
Leg 3:
Distance3.770Time31:17.60Pace8:18.04ZoneEasy Miles
More distance.
Leg 4:
Distance1.070Time10:47.30Pace10:04.95ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time8:53.50Pace8:53.50ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jun 28, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.070.000.000.0012.07

Fast Running Friend Workout - 2023-06-28 09:22:49
Workout Totals: Distance12.070Time1:37:49.20Pace8:06.26
12 total. Easy pace. More or less usual distances. Stephen and Matthew did 5.
Leg 1:
Distance5.000Time39:53.50Pace7:58.70ZoneEasy Miles
With Stephen, William, and Matthew.
Leg 2:
Distance5.000Time39:14.00Pace7:50.80ZoneEasy Miles
Alone.
Leg 3:
Distance1.070Time10:21.80Pace9:41.12ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4:
Distance1.000Time8:19.90Pace8:19.90ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jun 29, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.090.000.001.0012.09

Fast Running Friend Workout - 2023-06-29 08:21:59
Workout Totals: Distance12.090Time1:40:21.00Pace8:18.01
12 total. William, Bonnie, Matthew, and Jacob did a mile time trial down the canyon. Jacob ran 4:44, William 5:23, Bonnie 5:38, Matthew 5:47. Joseph did 0.5 in 2:18 being a rabbit of sorts for Jacob. I paced Bonnie.
Leg 1:
Distance1.250Time10:16.80Pace8:13.44ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time5:47.10Pace5:47.10
Pacing Matthew and Bonnie.
Split 1:Distance1.000Time5:38.10Pace5:38.10ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:38.10Pace5:38.10
Finished with Bonnie.
Split 2:Distance0.000Time0:09.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance1.000Time5:47.10Pace5:47.10
Matthew's time.
 
Leg 3:
Distance2.270Time20:36.10Pace9:04.54ZoneEasy Miles
With Matthew, Bonnie, and William.
Leg 4:
Distance5.500Time43:52.80Pace7:58.69ZoneEasy Miles
Part with Bonnie, part alone.
Leg 5:
Distance1.070Time10:50.10Pace10:07.57ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 6:
Distance1.000Time8:58.10Pace8:58.10ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jun 30, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2023-06-30 08:57:29
Workout Totals: Distance12.100Time1:39:19.10Pace8:12.49
12 total. Easy pace.
Leg 1:
Distance5.000Time39:55.20Pace7:59.04ZoneEasy Miles
With Stephen and Matthew. Do not remember who else we had.
Leg 2:
Distance5.000Time38:47.20Pace7:45.44ZoneEasy Miles
I think I ran this alone.
Leg 3:
Distance1.070Time10:41.70Pace9:59.72ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4:
Distance1.030Time9:55.00Pace9:37.67ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.10
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
280.901.5036.673.00322.07
Kimisant Black Clogs Miles: 322.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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