Breaking the Wall

June 2024

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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:
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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
271.510.0015.980.00287.49
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Jun 01, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.950.0012.110.0014.06

Fast Running Friend Workout - 2024-06-01 05:00:09
Workout Totals: Distance14.059Time1:40:11.40Pace7:07.58
Leg 1:
Distance1.950Time15:39.50Pace8:01.79ZoneEasy Miles
Leg 2:
Distance12.109Time1:24:31.90Pace6:58.85
Race.
Split 1:Distance1.000Time12:39.30Pace12:39.30ZoneThreshold Miles
Cumilative:Distance1.000Time12:39.30Pace12:39.30
Split 2:Distance1.000Time6:20.50Pace6:20.50ZoneThreshold Miles
Cumilative:Distance2.000Time18:59.80Pace9:29.90
Split 3:Distance1.000Time6:14.70Pace6:14.70ZoneThreshold Miles
Cumilative:Distance3.000Time25:14.50Pace8:24.83
Split 4:Distance1.000Time6:18.50Pace6:18.50ZoneThreshold Miles
Cumilative:Distance4.000Time31:33.00Pace7:53.25
Split 5:Distance0.000Time0:00.10Pace0:00.00ZoneThreshold Miles
Cumilative:Distance4.000Time31:33.10Pace7:53.27
Split 6:Distance1.000Time6:21.70Pace6:21.70ZoneThreshold Miles
Cumilative:Distance5.000Time37:54.80Pace7:34.96
Split 7:Distance1.000Time6:30.00Pace6:30.00ZoneThreshold Miles
Cumilative:Distance6.000Time44:24.80Pace7:24.13
Split 8:Distance1.000Time6:26.30Pace6:26.30ZoneThreshold Miles
Cumilative:Distance7.000Time50:51.10Pace7:15.87
Split 9:Distance1.000Time6:27.00Pace6:27.00ZoneThreshold Miles
Cumilative:Distance8.000Time57:18.10Pace7:09.76
Split 10:Distance1.000Time6:35.00Pace6:35.00ZoneThreshold Miles
Cumilative:Distance9.000Time1:03:53.10Pace7:05.90
Split 11:Distance1.000Time6:42.50Pace6:42.50ZoneThreshold Miles
Cumilative:Distance10.000Time1:10:35.60Pace7:03.56
Split 12:Distance1.000Time6:29.10Pace6:29.10ZoneThreshold Miles
Cumilative:Distance11.000Time1:17:04.70Pace7:00.43
Split 13:Distance1.109Time7:27.20Pace6:43.25ZoneThreshold Miles
Cumilative:Distance12.109Time1:24:31.90Pace6:58.85

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 03, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-06-03 08:25:22
Workout Totals: Distance10.000Time1:17:54.40Pace7:47.44
10 total. Easy pace.
Leg 1:
Distance5.000Time38:59.90Pace7:47.98ZoneEasy Miles
Leg 2:
Distance5.000Time38:54.50Pace7:46.90ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 04, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2024-06-04 10:18:52
Workout Totals: Distance9.000Time1:11:22.90Pace7:55.88
9 total in Oakland.
Leg 1:
Distance8.000Time1:02:05.40Pace7:45.68ZoneEasy Miles
Part with Stephen, part alone.
Leg 2:
Distance1.000Time9:17.50Pace9:17.50ZoneEasy Miles
Late night trip to the store to get milk.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 05, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2024-06-05 09:16:54
Workout Totals: Distance9.000Time1:13:25.30Pace8:09.48
9 total in Oakland.
Leg 1:
Distance8.000Time1:03:38.30Pace7:57.29ZoneEasy Miles
Part with Stephen, part alone.
Leg 2:
Distance1.000Time9:47.00Pace9:47.00ZoneEasy Miles
With Mary, Bella, Leigha, and Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 06, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-06-06 08:15:30
Workout Totals: Distance8.000Time1:03:06.90Pace7:53.36
10 total. Came back from the trip to California.
Leg 1:
Distance8.000Time1:03:06.90Pace7:53.36ZoneEasy Miles
In Sacramento, part with Stephen.
Fast Running Friend Workout - 2024-06-06 21:52:52
Workout Totals: Distance2.000Time16:25.90Pace8:12.95
Leg 1:
Distance1.000Time8:47.10Pace8:47.10ZoneEasy Miles
With Benjamin, William, and Bella.
Leg 2:
Distance1.000Time7:38.80Pace7:38.80ZoneEasy Miles
With Benjamin and William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 07, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2024-06-07 09:58:40
Workout Totals: Distance9.000Time1:12:43.10Pace8:04.79
9 total. Easy pace. Felt very tired from the trip.
Leg 1:
Distance8.000Time1:02:51.60Pace7:51.45ZoneEasy Miles
Part with Benjamin, if I remember right.
Leg 2:
Distance1.000Time9:51.50Pace9:51.50ZoneEasy Miles
With Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 08, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

Fast Running Friend Workout - 2024-06-08 06:44:13
Workout Totals: Distance13.000Time1:47:56.70Pace8:18.21
13 total. Did a 2 mile tempo. Kids raced in the USATF Utah state championship. Will write about it later.
Leg 1:
Distance0.980Time8:49.10Pace8:59.90ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:51.00Pace5:55.50ZoneThreshold Miles
Tempo run.
Leg 3:
Distance9.020Time1:17:53.90Pace8:38.17ZoneEasy Miles
Part alone, part with Benjamin.
Leg 4:
Distance1.000Time9:22.70Pace9:22.70ZoneEasy Miles
With Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 10, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2024-06-10 08:46:02
Workout Totals: Distance13.000Time1:49:35.30Pace8:25.79
13 total, easy pace. Benjamin tried a tempo run, after the first mile in 5:09 he locked up again, slowed down to 5:40, then jogged, and ran two more miles in 5:15, and 5:19 uphill.
Leg 1:
Distance11.000Time1:29:05.30Pace8:05.94ZoneEasy Miles
Part with Benjamin and Jacob, part alone.
Leg 2:
Distance2.000Time20:30.00Pace10:15.00ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 11, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.460.000.870.0013.33

Fast Running Friend Workout - 2024-06-11 09:25:49
Workout Totals: Distance13.331Time1:48:56.00Pace8:10.29
13+ total. Paced Bella in a workout. It was supposed to be 600+200 at her target 800 pace of 96 per lap. Mary was supposed to do it as well, but she kept falling behind. I told them to follow my pacing in the first lap and then kick if they still had energy. On the first one, Bella followed my pacing for the first lap in 96, but then had only 52 for the last 200 and finished in 2:28. Mary fell behind shortly before the end of the first lap and just jogged. So I gave them another 600 meter interval. However, it was a disaster. Bella was falling behind and I stopped her at 200 in 49. Mary did not even try.

I gave them a motivational talk to follow up on the family home evening lesson this week - learn to do hard things without letting yourself feel miserable. It seemed to do some good. Bella ran 94 for the first lap - I paced it just a bit faster on accident and also I could tell Bella was doing fine and did not need it to be slower, she slumped a bit in the last 200 out of habit (50), but it was a lot better than her earlier interval. Mary was able to do the first lap in 94, which was her assignment.

Jacob was trying to do 3x1000 in 2:55 evenly paced. On the first one he did 2:58 splitting 69,71,38. And then he started getting panic attacks. He tried to start the interval 3 times all ending in a failure with 35,38! His assignment was to restart the interval if he was not holding the pace. Then I told him to just run 400 as fast as he could, and it went well - he did 31,34 - 65, except he pulled a hip flexor tendon and could barely walk afterwards.

I then went for some more distance, and ran into Jared Ward on the trail. We ran a few miles together.
Leg 1:
Distance0.500Time5:29.60Pace10:59.20ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.373Time2:28.60Pace6:38.39ZoneThreshold Miles
600 with Bella.
Leg 3:
Distance0.373Time4:09.10Pace11:07.83ZoneEasy Miles
Recovery.
Leg 4:
Distance0.124Time0:49.40Pace6:38.39ZoneThreshold Miles
Stopped Bella after 200.
Leg 5:
Distance0.125Time1:19.50Pace10:36.00ZoneEasy Miles
Recovery.
Leg 6:
Distance0.373Time2:24.20Pace6:26.60ZoneThreshold Miles
600 with Bella.
Leg 7:
Distance1.125Time9:33.40Pace8:29.69ZoneEasy Miles
Part with Bella, part alone.
Leg 8:
Distance10.338Time1:22:42.20Pace8:00.00ZoneEasy Miles
Part with Jared Ward.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 12, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-06-12 09:07:24
Workout Totals: Distance12.000Time1:39:49.30Pace8:19.11
12 total, easy pace. Jacob was able to run 4 miles.
Leg 1:
Distance10.000Time1:19:59.50Pace7:59.95ZoneEasy Miles
Part with Jacob, part alone.
Leg 2:
Distance1.000Time9:58.70Pace9:58.70
With Mary and Leigha.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance1.000Time9:58.70Pace9:58.70ZoneEasy Miles
Cumilative:Distance1.000Time9:58.70Pace9:58.70
Leg 3:
Distance1.000Time9:51.10Pace9:51.10ZoneEasy Miles
With Bella and Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 13, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-06-13 09:35:08
Workout Totals: Distance12.000Time1:36:19.30Pace8:01.61
12 total. Easy pace.
Leg 1:
Distance10.000Time1:18:27.10Pace7:50.71ZoneEasy Miles
Alone, I think.
Leg 2:
Distance1.000Time9:45.00Pace9:45.00ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time8:07.20Pace8:07.20ZoneEasy Miles
With Jacob and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 14, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-06-14 08:19:11
Workout Totals: Distance12.000Time1:38:22.40Pace8:11.87
12 total. Easy pace. Jacob is starting to recover from the injury.
Leg 1:
Distance10.000Time1:19:03.90Pace7:54.39ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time9:26.30Pace9:26.30ZoneEasy Miles
With Leigha and Bella.
Leg 3:
Distance1.000Time9:52.20Pace9:52.20ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 15, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-06-15 07:54:08
Workout Totals: Distance12.000Time1:39:50.50Pace8:19.21
12 total. Easy pace. Matthew did a mile interval down the canyon in 5:36 alone. Stephen ran it in 6:39. I just ran easy to let my hamstring heal. Jacob did easy 8.
Leg 1:
Distance7.000Time56:11.70Pace8:01.67ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance3.000Time24:28.60Pace8:09.53ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:35.20Pace9:35.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time9:35.00Pace9:35.00ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 17, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-06-17 09:36:57
Workout Totals: Distance12.000Time1:36:17.40Pace8:01.45
12 total. Easy pace.
Leg 1:
Distance5.000Time39:40.00Pace7:56.00ZoneEasy Miles
With Matthew and maybe others.
Leg 2:
Distance5.000Time38:51.60Pace7:46.32ZoneEasy Miles
I think I ran this alone.
Leg 3:
Distance1.000Time9:12.40Pace9:12.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time8:33.40Pace8:33.40ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 18, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-06-18 08:53:02
Workout Totals: Distance12.000Time1:36:53.30Pace8:04.44
12 total. Easy pace.
Leg 1:
Distance10.000Time1:17:35.30Pace7:45.53ZoneEasy Miles
I think I ran this alone.
Leg 2:
Distance1.000Time9:36.00Pace9:36.00ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3:
Distance1.000Time9:42.00Pace9:42.00ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 19, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-06-19 08:55:35
Workout Totals: Distance12.000Time1:37:48.70Pace8:09.06
12 total. Easy pace.
Leg 1:
Distance6.000Time47:38.90Pace7:56.48ZoneEasy Miles
Do not remember much about this. Maybe I ran this with Benjamin.
Leg 2:
Distance4.000Time31:46.90Pace7:56.73ZoneEasy Miles
I think I ran this alone.
Leg 3:
Distance1.000Time8:27.70Pace8:27.70ZoneEasy Miles
With Mary and Bella.
Leg 4:
Distance1.000Time9:55.20Pace9:55.20ZoneEasy Miles
With Mary and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 20, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2024-06-20 21:37:20
Workout Totals: Distance4.000Time33:45.90Pace8:26.48
Leg 1:
Distance1.000Time10:12.10Pace10:12.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance1.000Time8:28.70Pace8:28.70ZoneEasy Miles
With Mary and Bella.
Leg 3:
Distance2.000Time15:05.10Pace7:32.55ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2024-06-20 06:48:53
Workout Totals: Distance9.000Time1:11:02.00Pace7:53.56
13 total. Accidental bonus of 1 mile. Drove to Missoula today to the regionals. Will write about the races later.
Leg 1:
Distance6.000Time44:56.10Pace7:29.35ZoneEasy Miles
Alone.
Leg 2:
Distance3.000Time26:05.90Pace8:41.97ZoneEasy Miles
Part with the kids, part alone on grass.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 21, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-06-21 09:00:41
Workout Totals: Distance12.000Time1:36:00.90Pace8:00.07
12 total in Missoula. USATF Regionals. Easy pace.
Leg 1:
Distance10.000Time1:17:34.30Pace7:45.43ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time9:59.20Pace9:59.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:27.40Pace8:27.40ZoneEasy Miles
With Mary and Bella.
Leg 4:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 5:
Distance0.000Time0:00.00Pace0:00.00
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 4:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 5:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 6:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 7:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 8:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 9:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 10:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 11:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 12:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 13:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 14:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 15:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 16:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 17:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 18:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 19:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 20:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 21:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 22:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 23:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 24:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 25:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 26:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 27:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 28:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 29:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 30:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 31:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 32:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 33:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 34:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jun 22, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Fast Running Friend Workout - 2024-06-22 10:51:23
Workout Totals: Distance3.000Time24:12.00Pace8:04.00
Leg 1:
Distance3.000Time24:12.00Pace8:04.00ZoneEasy Miles
With Jacob and Matthew.
Fast Running Friend Workout - 2024-06-22 08:25:13
Workout Totals: Distance5.100Time41:35.50Pace8:09.31
In Missoula, MT for the USATF regionals. Another challenging day, but got 8 miles in. Was up in the middle of the night to handle an urgent issue. Realizing that I also had 564 miles of driving ahead of me I decided to cut the run to 8 miles. That was a sweet spot between getting some running in, and being sufficiently awake to drive quickly and safely.

Will write about the kids races later. They went somewhat better than I expected.
Leg 1:
Distance5.100Time41:35.50Pace8:09.31ZoneEasy Miles
Part with the kids, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jun 24, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-06-24 09:42:20
Workout Totals: Distance10.000Time1:22:04.50Pace8:12.45
10 total. Busy day. Finished my run after midnight. Cut it a bit, but got some decent distance in.
Leg 1:
Distance2.000Time16:03.40Pace8:01.70ZoneEasy Miles
With Benjamin.
Leg 2:
Distance1.000Time9:38.80Pace9:38.80ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time8:11.30Pace8:11.30ZoneEasy Miles
With Bella, Jacob, and Benjamin.
Leg 4:
Distance6.000Time48:11.00Pace8:01.83
Alone.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance6.000Time48:11.00Pace8:01.83ZoneEasy Miles
Cumilative:Distance6.000Time48:11.00Pace8:01.83

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jun 25, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-06-25 08:49:49
Workout Totals: Distance12.000Time1:38:29.70Pace8:12.47
12 total. Easy pace. Busy day, but got the miles in.
Leg 1:
Distance10.000Time1:19:58.20Pace7:59.82ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time9:51.60Pace9:51.60ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time8:39.90Pace8:39.90ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jun 26, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-06-26 09:36:21
Workout Totals: Distance10.000Time1:18:34.50Pace7:51.45
12 total, easy pace.
Leg 1:
Distance10.000Time1:18:34.50Pace7:51.45ZoneEasy Miles
Fast Running Friend Workout - 2024-06-26 20:42:36
Workout Totals: Distance2.000Time17:07.80Pace8:33.90
Leg 1:
Distance1.000Time9:38.00Pace9:38.00ZoneEasy Miles
With Mary and Leigha.
Leg 2:
Distance1.000Time7:29.80Pace7:29.80ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jun 27, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2024-06-27 08:21:02
Workout Totals: Distance12.000Time1:40:26.70Pace8:22.22
12 total. Decided to try 6:00 pace for the first time in a couple of weeks. Made it to the mile with Benjamin and Matthew. The hamstring started to tighten up. Matthew, paced by Benjamin, did 11:55 for 2 miles.

Benjamin did a 5 mile tempo, if I remember right in 26:58. This was his fastest time for that workout on that course this year. Then he also did a 2 mile bonus with Matthew.
Leg 1:
Distance2.000Time16:21.90Pace8:10.95ZoneEasy Miles
With William and Matthew.
Leg 2:
Distance0.480Time4:35.30Pace9:33.54ZoneEasy Miles
With Benjamin and Matthew.
Leg 3:
Distance7.520Time59:55.40Pace7:58.11
First mile with Benjamin and Matthew.
Split 1:Distance1.000Time6:00.20Pace6:00.20ZoneThreshold Miles
Cumilative:Distance1.000Time6:00.20Pace6:00.20
Split 2:Distance6.520Time53:55.20Pace8:16.20ZoneEasy Miles
Cumilative:Distance7.520Time59:55.40Pace7:58.11
Leg 4:
Distance1.000Time9:34.40Pace9:34.40ZoneEasy Miles
With Mary and Leigha.
Leg 5:
Distance1.000Time9:59.70Pace9:59.70ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jun 28, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-06-28 08:51:31
Workout Totals: Distance12.000Time1:33:40.70Pace7:48.39
12 total. Easy pace.
Leg 1:
Distance5.000Time37:25.90Pace7:29.18ZoneEasy Miles
With Matthew.
Leg 2:
Distance5.000Time39:25.90Pace7:53.18
Alone.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 3:Distance0.000Time0:00.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.10Pace0:00.00
Split 4:Distance5.000Time39:25.80Pace7:53.16ZoneEasy Miles
Cumilative:Distance5.000Time39:25.90Pace7:53.18
Leg 3:
Distance1.000Time9:13.10Pace9:13.10ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time7:35.80Pace7:35.80ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jun 29, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-06-29 07:13:42
Workout Totals: Distance12.000Time1:36:49.80Pace8:04.15
Busy day, but was able to get 12 in even with a fast 1.25 in 7:27. This was unevenly paced, though. The first three quarters I did in 87 each, then I ran 91, 94. Part of it I think being out of shape for this kind of start, part tight hamstring.

Jacob paced Matthew to a course PR for 2 miles down the canyon in 11:23 (5:35, 5:48). Then he ran another interval in 10:51. Benjamin did 5 in 26:53.

Leigha ran a mile PR of 8:31 - 2:07, 2:18, 2:09, 1:57. She got psyched out in the second quarter thinking she could not breathe, then I told her she would get $15 if she got the record, and she was motivated enough to calm herself down and find her rhythm again.
Leg 1:
Distance0.980Time8:06.60Pace8:16.53ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.020Time39:57.20Pace7:57.53
1.25 interval + jogging afterwards.
Split 1:Distance1.250Time7:27.20Pace5:57.76ZoneEasy Miles
Cumilative:Distance1.250Time7:27.20Pace5:57.76
Split 2:Distance0.000Time0:00.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance1.250Time7:27.40Pace5:57.92
Split 3:Distance3.770Time32:29.80Pace8:37.19ZoneEasy Miles
Cumilative:Distance5.020Time39:57.20Pace7:57.53
Leg 3:
Distance4.000Time31:45.30Pace7:56.32ZoneEasy Miles
Alone in the heat.
Leg 4:
Distance1.000Time8:31.80Pace8:31.80ZoneEasy Miles
With Leigha and Mary.
Leg 5:
Distance1.000Time8:28.90Pace8:28.90ZoneEasy Miles
With Mary.

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
271.510.0015.980.00287.49
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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