Breaking the Wall

Murray Fun Days 5K

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 3492.00
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: 231.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
300.830.1621.3813.19335.56
Brown Crocs 4 Miles: 335.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-07-01 08:47:56
Workout Totals: Distance12.000Time1:33:12.00Pace7:46.00
12 total. Usual distances for everybody with with a pickup.
Leg 1:
Distance8.000Time1:01:49.70Pace7:43.71
With Joseph and Jacob, part with William and Benjamin.
Split 1:Distance5.080Time40:37.80Pace7:59.88ZoneEasy Miles
Cumilative:Distance5.080Time40:37.80Pace7:59.88
Split 2:Distance1.000Time5:54.30Pace5:54.30ZoneThreshold Miles
Cumilative:Distance6.080Time46:32.10Pace7:39.23
Split 3:Distance1.920Time15:17.60Pace7:57.92ZoneEasy Miles
Cumilative:Distance8.000Time1:01:49.70Pace7:43.71
 
Leg 2:
Distance1.500Time11:43.70Pace7:49.13ZoneEasy Miles
Alone.
Leg 3:
Distance2.500Time19:38.60Pace7:51.44ZoneEasy Miles
With Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Fast Running Friend Workout - 2021-07-02 08:55:28
Workout Totals: Distance8.500Time1:05:39.80Pace7:43.51
8.5 total for me, 8 for Benjamin, 6 for Joseph and Jacob, 4 for William, 2 for Stephen and Matthew, 0.5 for Mary and Bella. A bit of rest before Murray Fun Days.
Leg 1:
Distance2.000Time15:35.80Pace7:47.90ZoneEasy Miles
With Stephen, Benjamin, and Matthew.
Leg 2:
Distance6.000Time45:04.70Pace7:30.78ZoneEasy Miles
With Benjamin, Joseph, and Jacob.
Leg 3:
Distance0.500Time4:59.30Pace9:58.60ZoneEasy Miles
With Mary and Bella.

Brown Crocs 4 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Race: Murray Fun Days 5K (3.107 Miles) 00:19:15, Place overall: 13, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.890.000.003.1116.00

Fast Running Friend Workout - 2021-07-03 07:10:49
Workout Totals: Distance16.000Time2:04:51.30Pace7:48.21
Murray Fun Days 5K, 19:15.27, 13th overall, 3rd master, $50.

I paced Matthew for the first mile, then ran hard to the finish. My watch malfunctioned due to spilling water on it and though it was still going, I could not see the splits or my final time. But I am guessing my first mile was around 6:30, which makes the rest of them around 6:00.

All of us except Leigha ran the 5K. Jenny's husband Nate ran as well. Sarah paced Bella, while Julia paced Mary. Jenny was still recovering from a non-running foot sprain accident. Stephen had a heel inflamation and could not run fast. Benjamin decisively won the race.

Times for us and other notable performances:

Benjamin 15:35.42 (1st overall)
Teren Jameson 15:55.19 (2nd overall, 1st master)
Cole Jameson 17:38.55 (4th)
Mark Payne 18:25.23 (9th, second master)
Jacob 17:42.92 (5th)
Joseph 18:54.26 (11th)
Dad 19:15.27 (13th, third master)
William 20:22.99 (17th)
Matthew 20:55.00 (20th)
Nate 23:31.45 (39th)
Jenny 23:57.20 (8th woman)
Stephen 25:02.87 (61st)
Mary 28:27.17
Julia 28:27.73 (Mary's pacer)
Sarah 33:07.59 (Bella's pacer)
Bella 33:09.94
Leg 1:
Distance2.000Time16:52.90Pace8:26.45ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.500Time33:11.80Pace7:22.62ZoneEasy Miles
Race, then pacing.
Leg 3:
Distance3.500Time29:56.00Pace8:33.14ZoneEasy Miles
Cool-down/distance, part with Benjamin, part with Sarah.
Leg 4:
Distance6.000Time44:50.60Pace7:28.43ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.150.160.000.0012.31

Fast Running Friend Workout - 2021-07-05 08:44:50
Workout Totals: Distance12.310Time1:35:50.00Pace7:47.10
12 total, easy runs, usual distances. Benjamin took it easy today, his legs were a bit sore after the race. Sarah did the 0.155 uphill stretch in 1:07 repeating her best and running the fastest time of the year.
Leg 1:
Distance4.000Time31:23.00Pace7:50.75ZoneEasy Miles
With Joseph and Jacob, part with Benjamin.
Leg 2:
Distance0.155Time1:05.50Pace7:02.58ZoneEasy Miles
Down to meet Sarah.
Leg 3:
Distance0.155Time1:07.50Pace7:15.48ZoneMarathon Pace Miles
Uphill interval with Sarah.
Leg 4:
Distance4.000Time32:19.00Pace8:04.75ZoneEasy Miles
With Benjamin, Joseph, Jacob, William, Jacob, and Matthew. Part with Stephen, I think.
Leg 5:
Distance0.200Time1:36.50Pace8:02.50ZoneEasy Miles
Alone.
Leg 6:
Distance3.800Time28:18.50Pace7:26.97ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.002.000.2512.75

Fast Running Friend Workout - 2021-07-06 08:49:09
Workout Totals: Distance12.750Time1:41:12.90Pace7:56.31
Total of almost 13. Did our character building workout with Joseph, Jacob, and William. It went better than last time.

The workout was 1 mile up, 0.28 recovery, 1 down, 0.25 recovery, 0.25 down.

Times:

Jacob 5:39, 5:25, 68
Joseph 6:00, 5:55, 65
William 6:29, 6:02, 79

I paced William.

Matthew did easy 4, Stephen still had a problem with his heel, did only 2 miles.

Benjamin did his usual mile pickup, I think 4:46.
Leg 1:
Distance7.000Time55:23.10Pace7:54.73
With Joseph, Jacob, and William. Part with Stephen and Matthew.
Split 1:Distance2.270Time18:15.60Pace8:02.64ZoneEasy Miles
Cumilative:Distance2.270Time18:15.60Pace8:02.64
Split 2:Distance1.000Time6:29.60Pace6:29.60ZoneThreshold Miles
Cumilative:Distance3.270Time24:45.20Pace7:34.19
Split 3:Distance0.280Time3:04.90Pace11:00.36ZoneEasy Miles
Cumilative:Distance3.550Time27:50.10Pace7:50.45
Split 4:Distance1.000Time6:02.70Pace6:02.70ZoneThreshold Miles
Cumilative:Distance4.550Time33:52.80Pace7:26.77
Split 5:Distance0.250Time2:43.90Pace10:55.60ZoneEasy Miles
Cumilative:Distance4.800Time36:36.70Pace7:37.65
Split 6:Distance0.250Time1:19.50Pace5:18.00ZoneVO2 Max Miles
Cumilative:Distance5.050Time37:56.20Pace7:30.73
Split 7:Distance1.950Time17:26.90Pace8:56.87ZoneEasy Miles
Cumilative:Distance7.000Time55:23.10Pace7:54.73
 
Leg 2:
Distance1.000Time8:21.50Pace8:21.50ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance4.750Time37:28.30Pace7:53.33ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-07-07 08:22:17
Workout Totals: Distance12.000Time1:37:31.60Pace8:07.63
12 total, easy runs. Stephen ran just 2 miles because of his foot. Took him to therapy at Provo Fyzical. Riley though the problem was in the scar tissue build-up in the heel pad. We need to keep scraping and massaging it to break it up.

Benjamin did 2x3 down, 14:45, 14:47.
Leg 1:
Distance4.000Time32:13.30Pace8:03.32ZoneEasy Miles
With Joseph, Jacob, William, and Matthew.
Leg 2:
Distance4.000Time32:08.90Pace8:02.23ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance3.000Time25:42.50Pace8:34.17ZoneEasy Miles
With Julia, part with Stephen.
Leg 4:
Distance1.000Time7:26.90Pace7:26.90ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-07-08 08:32:17
Workout Totals: Distance8.000Time1:03:13.40Pace7:54.18
Total of 12. Joseph and Jacob did 6, tapering for the regionals tomorrow. I did a mile pickup down, got 5:28, and it did not feel hard. Was happy about that. Benjamin did 4:46.
Leg 1:
Distance8.000Time1:03:13.40Pace7:54.18
With Benjamin, Joseph, and Jacob.
Split 1:Distance5.620Time45:32.60Pace8:06.23ZoneEasy Miles
Cumilative:Distance5.620Time45:32.60Pace8:06.23
Split 2:Distance1.000Time5:28.90Pace5:28.90ZoneVO2 Max Miles
Cumilative:Distance6.620Time51:01.50Pace7:42.46
Split 3:Distance1.380Time12:11.90Pace8:50.36ZoneEasy Miles
Cumilative:Distance8.000Time1:03:13.40Pace7:54.18
 
Fast Running Friend Workout - 2021-07-08 21:38:46
Workout Totals: Distance4.000Time29:58.00Pace7:29.50
 
Leg 1:
Distance4.000Time29:58.00Pace7:29.50ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2021-07-09 08:29:23
Workout Totals: Distance9.000Time1:09:08.30Pace7:40.92
12 total. Did a 0.5 interval down the canyon in 2:32, first 0.25 with Benjamin, the rest at my own pace. Benjamin ran 4:47 for his pickup. I thought after the mile yesterday that I would break 2:30 on this pickup, but could not quite do it. What is strange is that 4:48 pace feels very good for the first 300 meters or so, and then all of a sudden I cannot do it, but it does not feel like 800 used to feel - legs burning, breathing out of control, etc. I just cannot move my legs any faster.

The kids raced 3000 in the USATF regionals. The temperature was 93F Results:

Jacob 10:15
Joseph 10:43
William 12:10
Stephen 15:02 (wobbled on his hurting foot)
 
Leg 1:
Distance9.000Time1:09:08.30Pace7:40.92
With Benjamin.
Split 1:Distance7.020Time54:45.20Pace7:47.98ZoneEasy Miles
Cumilative:Distance7.020Time54:45.20Pace7:47.98
Split 2:Distance0.500Time2:32.20Pace5:04.40ZoneVO2 Max Miles
Cumilative:Distance7.520Time57:17.40Pace7:37.10
Split 3:Distance1.480Time11:50.90Pace8:00.34ZoneEasy Miles
Cumilative:Distance9.000Time1:09:08.30Pace7:40.92
 
Fast Running Friend Workout - 2021-07-09 21:49:36
Workout Totals: Distance3.000Time25:20.10Pace8:26.70
 
Leg 1:
Distance3.000Time25:20.10Pace8:26.70ZoneEasy Miles
With Benjamin and Julia.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Fast Running Friend Workout - 2021-07-10 07:51:12
Workout Totals: Distance16.000Time1:57:40.30Pace7:21.27
16 total. Did a 5 mile tempo down the canyon with Chad in 29:36. He dropped me in the last quarter, and ended up with about 29:30. My splits were 5:59, 5:56, 5:55, 5:59, 5:47.

Benjamin did 6 miles down the canyon in 29:53 with a negative split 5:09, 4:58, 5:02, 4:55, 4:53, 4:56, and a total of 18.5 for the run.

Matthew raced the 800 in the USATF regionals and got 2:48.66 on my watch, we still do not have the official results, but it could be a PR (faster than 2:49.01).
Leg 1:
Distance2.480Time20:25.10Pace8:13.99ZoneEasy Miles
With Chad.
Leg 2:
Distance5.000Time29:36.30Pace5:55.26ZoneThreshold Miles
With Chad.
Leg 3:
Distance2.020Time16:31.80Pace8:10.99ZoneEasy Miles
With Chad and Benjamin.
Leg 4:
Distance6.500Time51:07.10Pace7:51.86ZoneEasy Miles
With Chad, Benjamin, Joseph, and Jacob, part with William.

Brown Crocs 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Nap in the afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-07-12 08:08:37
Workout Totals: Distance8.000Time1:03:42.50Pace7:57.81
12 total, easy pace. Usual distance except for Stephen, who just jogged a mile. His foot is a bit better. Benjamin did his usual mile pickup in 4:46.
Leg 1:
Distance4.000Time31:58.60Pace7:59.65ZoneEasy Miles
With Joseph, Jacob, Matthew, and William.
Leg 2:
Distance4.000Time31:43.90Pace7:55.98ZoneEasy Miles
With Joseph and Jacob.
Fast Running Friend Workout - 2021-07-12 21:31:35
Workout Totals: Distance4.000Time33:37.20Pace8:24.30
 
Leg 1:
Distance3.000Time25:55.70Pace8:38.57ZoneEasy Miles
With Julia and Benjamin.
Leg 2:
Distance1.000Time7:41.50Pace7:41.50ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0612.06

Fast Running Friend Workout - 2021-07-13 07:44:54
Workout Totals: Distance12.062Time1:37:05.80Pace8:02.99
12 total, easy pace for me. Jacob did our traditional pre-birthday mile time trial. The goal was to break 5:00, and he made it with 4:57.6. We recorded a video, and will publish it shortly.

Benjamin paced him. Jacob's opened with 74.6. Then Benjamin being afraid to run Jacob into the ground did not hit the gas hard enough, so the second lap was 75.8. Upon seeing the split, Jacob accelerated, passed Benjamin and accelerated to 16.6. Benjamin took some time to shift gears, and reposition himself in front shortly after the 900 mark. The third lap was 73.3. Jacob was by then starting to pay for his 16.6 acceleration, but toughed it out, and was able to kick in 72.0.

Joseph was having some joint pain, so I had him run only 6. Stephen just ran 2 miles, still healing his foot. Otherwise, usual distances.
Leg 1:
Distance1.562Time13:57.00Pace8:55.85
Warm-up with Benjamin, Jacob, and Stephen.
Split 1:Distance1.000Time8:44.50Pace8:44.50ZoneEasy Miles
Cumilative:Distance1.000Time8:44.50Pace8:44.50
Split 2:Distance0.062Time0:18.10Pace4:51.94ZoneVO2 Max Miles
Cumilative:Distance1.062Time9:02.60Pace8:30.92
Split 3:Distance0.500Time4:54.40Pace9:48.80ZoneEasy Miles
Cumilative:Distance1.562Time13:57.00Pace8:55.85
 
Leg 2:
Distance0.500Time4:58.40Pace9:56.80ZoneEasy Miles
With Benjamin and Jacob.
Leg 3:
Distance1.000Time8:46.90Pace8:46.90ZoneEasy Miles
Back to the house.
Leg 4:
Distance5.000Time39:27.00Pace7:53.40ZoneEasy Miles
With Joseph and William, part with Benjamin, Jacob, and Matthew.
Leg 5:
Distance4.000Time29:56.50Pace7:29.12ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.002.000.0012.50

Fast Running Friend Workout - 2021-07-14 08:17:39
Workout Totals: Distance12.500Time1:37:23.00Pace7:47.44
Total of 12.5. Matthew and William did a 2 mile tempo run down the canyon. I paced Matthew. He and William were together at the mile (6:00), then William kept the pace and closed with 5:59. Matthew slowed down and ran 6:27.

Otherwise, easy runs. Benjamin did his usual pickup in 5:01 as he slept in and caught higher temperatures.

Stephen ran 2 miles, still healing his foot.
Leg 1:
Distance0.980Time8:09.60Pace8:19.59ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:27.50Pace6:13.75ZoneThreshold Miles
Tempo run.
Leg 3:
Distance5.020Time42:19.60Pace8:25.90ZoneEasy Miles
Distance with Joseph and Jacob, part with Matthew.
Leg 4:
Distance0.500Time4:53.10Pace9:46.20ZoneEasy Miles
With Bella.
Leg 5:
Distance4.000Time29:33.20Pace7:23.30ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-07-15 08:52:04
Workout Totals: Distance12.000Time1:33:11.70Pace7:45.98
12 total for me, 16 total for Benjamin. He did 4x2 down the canyon 9:59, 9:58, 9:53, 9:47. Easy runs, usual distances for everybody else, except Stephen is still on reduced mileage.
Leg 1:
Distance8.000Time1:03:46.80Pace7:58.35ZoneEasy Miles
With Joseph, and Jacob, part with William and Matthew.
Leg 2:
Distance4.000Time29:24.90Pace7:21.23ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2021-07-16 08:15:07
Workout Totals: Distance12.000Time1:29:29.70Pace7:27.48
12 total. Did 0.5 down the canyon in 2:27.8, improvement from 2:32 last week. I am thinking this might have come from the jumping lunges I've been doing lately. Benjamin ran 4:45 mile, I think. Easy runs, usual distances for the kids - except for Stephen, but he was able to get through 2 miles.
Leg 1:
Distance12.000Time1:29:29.70Pace7:27.48
With Benjamin. part with the younger boys.
Split 1:Distance6.980Time55:25.90Pace7:56.49ZoneEasy Miles
Cumilative:Distance6.980Time55:25.90Pace7:56.49
Split 2:Distance0.500Time2:27.80Pace4:55.60ZoneVO2 Max Miles
Cumilative:Distance7.480Time57:53.70Pace7:44.40
Split 3:Distance4.520Time31:36.00Pace6:59.47ZoneEasy Miles
Cumilative:Distance12.000Time1:29:29.70Pace7:27.48
 

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Fast Running Friend Workout - 2021-07-17 07:56:17
Workout Totals: Distance16.000Time1:59:03.60Pace7:26.48
16 total. Did a 5 mile tempo with Chad and Jacob. I got 29:42, Chad struggled in the last half mile, fell back with a quarter to go, and finished 2 seconds back. We went very close to 6:00 on each mile for the first 4 - we were pulling Joseph in the first 3, and William from 1 to 4. Both were able to make it on pace, but with difficulty. William earned 8 dollars. He was getting paid 2 dollars to make it to 2 miles, and then for each quarter his prize multiplied by square root of 2.

Benjamin did 2x3 down 14:49, 14:47, and a total of 18 miles.

Matthew and Bonnie ran 5. Stephen did 2 miles.
Leg 1:
Distance2.480Time20:58.60Pace8:27.50ZoneEasy Miles
Warm-up with Chad, Joseph, and Jacob, part with William and Benjamin.
Leg 2:
Distance5.000Time29:42.20Pace5:56.44ZoneThreshold Miles
5 mile tempo with Chad and Jacob, part with Joseph and William.
Leg 3:
Distance2.520Time20:44.30Pace8:13.77
Cool-down with Chad, Benjamin, and Jacob.
Split 1:Distance2.520Time20:44.30Pace8:13.77ZoneEasy Miles
Cumilative:Distance2.520Time20:44.30Pace8:13.77
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance2.520Time20:44.30Pace8:13.77
 
Leg 4:
Distance6.000Time47:38.50Pace7:56.42ZoneEasy Miles
With Benjamin, part with Chad, Bonnie, and Matthew.

Brown Crocs 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. We went to the Russian branch today, but did not realize they had Stake Conference. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2021-07-19 08:54:50
Workout Totals: Distance8.250Time1:05:19.00Pace7:55.03
Easy 12+, usual distances. Stephen did 1.5 in the morning and 3 at night. Benjamin's hourses were neighing, he ran 4:38 on his pickup.
Leg 1:
Distance8.250Time1:05:19.00Pace7:55.03ZoneEasy Miles
With Benjamin, Joseph, and Jacob.
Fast Running Friend Workout - 2021-07-19 20:58:34
Workout Totals: Distance4.000Time31:33.70Pace7:53.43
 
Leg 1:
Distance4.000Time31:33.70Pace7:53.43ZoneEasy Miles
With Benjamin, last 3 with Stephen.

Brown Crocs 4 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.620.000.380.0612.06

Fast Running Friend Workout - 2021-07-20 08:39:19
Workout Totals: Distance12.060Time1:34:39.20Pace7:50.91
12 total, easy pace. Matthew tried to break 6:00 in the mile, but mentally he was not up to it, so I stopped him at 600.
Leg 1:
Distance1.060Time8:44.20Pace8:14.53
Warm-up, stride.
Split 1:Distance1.000Time8:26.30Pace8:26.30ZoneEasy Miles
Cumilative:Distance1.000Time8:26.30Pace8:26.30
Split 2:Distance0.060Time0:17.90Pace4:58.33ZoneVO2 Max Miles
Cumilative:Distance1.060Time8:44.20Pace8:14.53
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance1.060Time8:44.20Pace8:14.53
 
Leg 2:
Distance0.380Time2:21.10Pace6:11.32ZoneThreshold Miles
Failed Matthew's mile time trial.
Leg 3:
Distance2.620Time22:35.10Pace8:37.21ZoneEasy Miles
With Matthew, Joseph, and Jacob.
Leg 4:
Distance4.000Time31:20.60Pace7:50.15ZoneEasy Miles
With Benjamin, Jacob, and Joseph.
Leg 5:
Distance4.000Time29:38.20Pace7:24.55ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2021-07-21 08:36:59
Workout Totals: Distance12.000Time1:34:41.40Pace7:53.45
12 total. Did a rabbit chase 2 mile run down the canyon. Matthew (Joseph as pacer), William (myself as pacer), Jacob (Benjamin as pacer). Gaps 0:30 and 1:15. Jacob ran a PR of 10:22 (5:12, 5:10). William got 12:03, and Matthew 13:00.
Leg 1:
Distance0.980Time8:30.90Pace8:41.33ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:03.10Pace6:01.55ZoneThreshold Miles
Tempo run with William.
Leg 3:
Distance5.020Time41:43.30Pace8:18.67ZoneEasy Miles
With Benjamin,Joseph and Jacob, part with Matthew.
Leg 4:
Distance3.000Time23:58.90Pace7:59.63ZoneEasy Miles
Part with Jenny and Stephen, part alone.
Leg 5:
Distance1.000Time8:25.20Pace8:25.20ZoneEasy Miles
With Stephen and Mary.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2021-07-22 09:02:42
Workout Totals: Distance8.000Time1:03:31.60Pace7:56.45
With Joseph, Jacob, and Benjamin - part with William. Taper for the 10K for me/half for Benjamin tomorrow.
Leg 1:
Distance8.000Time1:03:31.60Pace7:56.45ZoneEasy Miles

Brown Crocs 4 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Deseret News 10K (6.214 Miles) 00:36:22, Place overall: 59, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.006.2112.01

Fast Running Friend Workout - 2021-07-23 05:18:39
Workout Totals: Distance12.014Time1:30:02.20Pace7:29.66
Deseret News 10 K, 36:22, 59th overall, 2nd master. That is one interesting race, not too many like this. 580 people, 95 go under 40 minutes, and 30:22 got you 10th. The course has 600 feet of elevation drop from 5000 to 4400. According to the RunWorks calculator this gives a 30:00 1:02 speed-up for elevation drop, and 43 second slowdown for altitude. So let's just say 20 seconds faster than sea-level.

We also have some data. Going off Sam Chelanga and Galen Rupp, we determine that Peach Tree 10 K this year was about a minute slower than track in ideal conditions. Jared Ward ran this race 1:09 faster than Peach Tree. Unfortunately he is the only reliable data point that I could find for this year. But with him it comes out to even less than 20 seconds of advantage.

In any case, I think if we say 30 seconds for 30:00 range, and 45 for 35:00 we should be on the safe side.

Overall I felt that I ran well. Felt more competitive, kept fighting to the very end. Mile splits - if I took them in the right place, were 5:34, 5:31, 5:58, 5:55, 5:50, and then 7:35 for 1.214 to the finish. I am wondering if the mile marker for 5 was in the wrong place. Otherwise, they make sense.

Benjamin ran the half in 1:05:19. Elevation drop from 6000 feet to 4400 feet. Guessing maybe 1:20 faster than a flat sea-level course. Great confidence builder for him. He went out with the big boys, they were 28:11 at 6 miles, 4:42/mile 2:55/km avg down 3 percent grade, and his legs lived to finish with sub-5:00 average, and beat a couple of them - 6th place.
Leg 1:
Distance3.000Time23:41.90Pace7:53.97ZoneEasy Miles
Warm-up.
Leg 2:
Distance6.214Time36:24.20Pace5:51.50ZoneVO2 Max Miles
My race.
Leg 3:
Distance2.800Time29:56.10Pace10:41.46ZoneEasy Miles
Cool-down, most with Benjamin.

Brown Crocs 4 Miles: 12.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.002.500.0017.00

Fast Running Friend Workout - 2021-07-24 08:23:46
Workout Totals: Distance17.000Time2:13:23.70Pace7:50.81
Total of 17. Easier pace today after the race yesterday. The kids did a rabbit chase workout. Bonnie with Joseph pacing + 20 sec + Matthew with me pacing + 30 sec + William with Jacob and Chad pacing. The result was William 11:46, Matthew 12:21, Bonnie 12:26. The finish order was Bonnie, William, Matthew.

Then Jacob did 6x0.25 down the canyon with 0.25 rest, except 0.5 before the last one. His target was 66. He ended up with 65, 67, 65, 64, 69, 62.

Chad and I ran easy, and ended up with 13 for the morning. Then I ran with Stephen 4 more at night. We did 0.5 down on the trail from 1.5 to 1 mark in 3:10.
Leg 1:
Distance0.980Time8:27.30Pace8:37.65ZoneEasy Miles
Warm-up with Chad and the boys.
Leg 2:
Distance2.000Time12:21.10Pace6:10.55ZoneThreshold Miles
With Matthew.
Leg 3:
Distance5.020Time40:43.20Pace8:06.69ZoneEasy Miles
With Joseph, part with Chad and Jacob.
Leg 4:
Distance5.000Time39:33.20Pace7:54.64ZoneEasy Miles
With Chad.
Leg 5:
Distance1.000Time8:19.50Pace8:19.50ZoneEasy Miles
With Mary.
Leg 6:
Distance3.000Time23:59.40Pace7:59.80
With Stephen.
Split 1:Distance1.500Time12:34.30Pace8:22.87ZoneEasy Miles
Cumilative:Distance1.500Time12:34.30Pace8:22.87
Split 2:Distance0.500Time3:10.90Pace6:21.80ZoneThreshold Miles
Cumilative:Distance2.000Time15:45.20Pace7:52.60
Split 3:Distance1.000Time8:14.20Pace8:14.20ZoneEasy Miles
Cumilative:Distance3.000Time23:59.40Pace7:59.80
 

Brown Crocs 4 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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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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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-07-26 08:16:53
Workout Totals: Distance8.000Time1:03:29.20Pace7:56.15
12 total, easy pace.
Leg 1:
Distance8.000Time1:03:29.20Pace7:56.15ZoneEasy Miles
With Joseph, and Jacob. Part with William, and Matthew.
Fast Running Friend Workout - 2021-07-26 22:20:27
Workout Totals: Distance4.000Time31:32.70Pace7:53.18
 
Leg 1:
Distance4.000Time31:32.70Pace7:53.18ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.001.0013.00

Fast Running Friend Workout - 2021-07-27 08:53:37
Workout Totals: Distance13.000Time1:42:11.90Pace7:51.68
13 total. Did 4x0.25 with William 3 up, 1 down. Joseph did the first 3. Jacob did the first 3, and then ran a mile down in 4:59. We had an adventure as we thought that Sarah had brought a car to the canyon and we were picking it up, but she had not. So I ran all the way back up, and Benjamin picked up the boys afterwards. William ended up with 8, Joseph and Jacob with 10. Benjamin felt good enough today to move his legs a bit and do a mile pickup in 5:40.
Leg 1:
Distance13.000Time1:42:11.90Pace7:51.68
Split 1:Distance2.270Time18:01.80Pace7:56.56ZoneEasy Miles
Cumilative:Distance2.270Time18:01.80Pace7:56.56
Split 2:Distance0.250Time1:30.80Pace6:03.20ZoneVO2 Max Miles
Cumilative:Distance2.520Time19:32.60Pace7:45.32
Split 3:Distance1.000Time10:31.90Pace10:31.90ZoneEasy Miles
Cumilative:Distance3.520Time30:04.50Pace8:32.64
Split 4:Distance0.250Time1:32.50Pace6:10.00ZoneVO2 Max Miles
Cumilative:Distance3.770Time31:37.00Pace8:23.18
Split 5:Distance1.000Time8:48.80Pace8:48.80ZoneEasy Miles
Cumilative:Distance4.770Time40:25.80Pace8:28.55
Split 6:Distance0.250Time1:29.50Pace5:58.00ZoneVO2 Max Miles
Cumilative:Distance5.020Time41:55.30Pace8:21.06
Split 7:Distance0.350Time3:07.10Pace8:54.57ZoneEasy Miles
Cumilative:Distance5.370Time45:02.40Pace8:23.24
Split 8:Distance0.250Time1:18.90Pace5:15.60ZoneVO2 Max Miles
Cumilative:Distance5.620Time46:21.30Pace8:14.89
Split 9:Distance7.380Time55:50.60Pace7:34.01ZoneEasy Miles
Cumilative:Distance13.000Time1:42:11.90Pace7:51.68
 

Brown Crocs 4 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.750.2511.00

Fast Running Friend Workout - 2021-07-28 11:01:49
Workout Totals: Distance11.000Time1:24:32.10Pace7:41.10
Total of 11 for me. Benjamin did 8 with a pickup down the canyon in 5:08. The younger boys did their usual distances on their own.

Julia received her endowment in the temple today, so we had to rearrange our running schedule. This resulted in Benjamin and myself running at 11am, and it was rather hot by then. Nominally only 80F, but it was a lot harder than what 80F feels for most of the run. I did the mile pickup in 5:53 with the first 0.25 with Benjamin in 79, the rest at a tempo pace.
Leg 1:
Distance8.000Time58:21.90Pace7:17.74
With Benjamin.
Split 1:Distance4.230Time32:16.30Pace7:37.75ZoneEasy Miles
Cumilative:Distance4.230Time32:16.30Pace7:37.75
Split 2:Distance0.250Time1:19.20Pace5:16.80ZoneVO2 Max Miles
Cumilative:Distance4.480Time33:35.50Pace7:29.89
Split 3:Distance0.750Time4:33.90Pace6:05.20ZoneThreshold Miles
Cumilative:Distance5.230Time38:09.40Pace7:17.74
Split 4:Distance2.770Time20:12.50Pace7:17.73ZoneEasy Miles
Cumilative:Distance8.000Time58:21.90Pace7:17.74
 
Leg 2:
Distance3.000Time26:10.20Pace8:43.40
With Julia.
Split 1:Distance3.000Time26:10.20Pace8:43.40ZoneEasy Miles
Cumilative:Distance3.000Time26:10.20Pace8:43.40
With Julia.
 

Brown Crocs 4 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.750.2512.00

Fast Running Friend Workout - 2021-07-29 06:44:36
Workout Totals: Distance12.000Time1:35:26.10Pace7:57.18
12 total. Got up early, and 8 in the morning before driving out to Thornton, CO on our way to Houston for the AAU championship. What a difference the cooler weather makes. In the same pickup as yesterday, I had 76/5:38 vs 79/5:53, so 15 s per mile faster with the same effort. The temperature was 70F.

Benjamin and Jacob ran 4:57 with a negative split. Joseph started out and gave up.

Then we added more distance when we got to Thornton to make it 12 for me and Benjamin.
Leg 1:
Distance8.000Time1:02:07.50Pace7:45.94
With Benjamin and Jacob, part with Joseph, William, Stephen, and Matthew.
Split 1:Distance4.230Time34:11.30Pace8:04.94ZoneEasy Miles
Cumilative:Distance4.230Time34:11.30Pace8:04.94
Split 2:Distance0.250Time1:16.30Pace5:05.20ZoneVO2 Max Miles
Cumilative:Distance4.480Time35:27.60Pace7:54.91
Split 3:Distance0.750Time4:22.30Pace5:49.73ZoneThreshold Miles
Cumilative:Distance5.230Time39:49.90Pace7:36.96
Split 4:Distance2.770Time22:17.60Pace8:02.89ZoneEasy Miles
Cumilative:Distance8.000Time1:02:07.50Pace7:45.94
 
Leg 2:
Distance1.000Time9:00.40Pace9:00.40ZoneEasy Miles
With Benjamin, Mary, Julia, William, and Stephen.
Leg 3:
Distance0.500Time4:48.60Pace9:37.20ZoneEasy Miles
Same company, replacing Mary with Bella.
Leg 4:
Distance0.500Time4:19.30Pace8:38.60ZoneEasy Miles
Same company without Bella.
Leg 5:
Distance2.000Time15:10.30Pace7:35.15ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2021-07-30 07:53:05
Workout Totals: Distance12.119Time1:39:12.30Pace8:11.15
12 total with Benjamin in Thornton, CO. Other children joining us for part of it. Then drove to Lubbock, TX. Driving in Texas was much more pleasant than driving in Colorado. Colorado is very good at finding excuses to block the road - a long running construction project to fix a minor problem that maybe did not have to be fixed, lower speed limits. I wonder if it is part of the plan to increase tourist revenue. The longer it takes to get through the state, the more money the traveller will spend :-) But on the plus, you can fly through Texas and enjoy the difference.
Leg 1:
Distance4.000Time31:13.50Pace7:48.38ZoneEasy Miles
With Benjamin, Joseph, and Jacob.
Leg 2:
Distance0.500Time4:38.10Pace9:16.20ZoneEasy Miles
Same company + Bella and Stephen, and Matthew.
Leg 3:
Distance1.000Time9:15.00Pace9:15.00ZoneEasy Miles
Now replaced Bella with Mary.
Leg 4:
Distance2.546Time19:32.90Pace7:40.68ZoneEasy Miles
Same company without Mary.
Leg 5:
Distance1.025Time7:56.00Pace7:44.39ZoneEasy Miles
With Benjamin.
Leg 6:
Distance3.048Time26:36.80Pace8:43.88ZoneEasy Miles
With Benjamin and Julia.

Brown Crocs 4 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-07-31 07:34:08
Workout Totals: Distance10.000Time1:16:27.60Pace7:38.76
12 total. 10 in Lubbock, TX with Benjamin - part with the younger boys. 2 more in Houston. Dropped Benjamin off in Georgetown, TX - he is starting his PhD classes in person after a year of remote.

He also added 2 more in the evening.
Leg 1:
Distance5.000Time38:39.20Pace7:43.84ZoneEasy Miles
With Benjamin, Joseph, and Jacob - part with William and Stephen.
Leg 2:
Distance1.000Time8:43.10Pace8:43.10ZoneEasy Miles
With Benjamin, Mary, Joseph, and Jacob.
Leg 3:
Distance4.000Time29:05.30Pace7:16.32ZoneEasy Miles
With Benjamin.
Fast Running Friend Workout - 2021-07-31 22:35:05
Workout Totals: Distance2.000Time15:22.60Pace7:41.30
 
Leg 1:
Distance2.000Time15:22.60Pace7:41.30ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
300.830.1621.3813.19335.56
Brown Crocs 4 Miles: 335.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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