Breaking the Wall

Murray Fun Days 5K

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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: 197.79 Year: 2750.80
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: 463.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
274.794.124.4114.24297.56
Iprome Garden Clogs Miles: 68.81Beslip Garden Clogs Miles: 216.76
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Fast Running Friend Workout - 2022-07-01 08:36:13
Workout Totals: Distance12.000Time1:33:03.70Pace7:45.31
12 total. Stephen succeeded in the tempo run, though not without freaking out again, but this time he held it until the last half mile. So he got 6:08, 6:48 split with the last half mile in 3:28. But this was much better than yesterday, and much better than his 3000 in 14-15 minutes that he was running last year.

Benjamin did the usual 9+3 with the mile pickup.
Leg 1:
Distance0.980Time8:11.10Pace8:21.12ZoneEasy Miles
With Stephen.
Leg 2:
Distance2.000Time12:56.30Pace6:28.15ZoneMarathon Pace Miles
Stephen's tempo run.
Leg 3:
Distance7.020Time53:45.10Pace7:39.42ZoneEasy Miles
Part with Stephen, part alone.
Leg 4:
Distance2.000Time18:11.20Pace9:05.60ZoneEasy Miles
With Mary, Bella, and Jacob.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.001.0010.00

Fast Running Friend Workout - 2022-07-02 08:17:55
Workout Totals: Distance10.000Time1:18:23.80Pace7:50.38
10 total. Taper for the the Murray Fun Days. Joseph and Jacob did 6, William, Stephen, and Matthew 4, Mary and Bella 2.

Benjamin did 4x2.02 alternating directions 10:17, 10:35, 10:18, 10:27 if I remember right. He finally measured what he thought was two miles with a wheel. It ended up being 124 feet longer.
Leg 1:
Distance0.980Time8:00.60Pace8:10.41ZoneEasy Miles
Warm-up with Joseph and Jacob.
Leg 2:
Distance1.000Time5:28.10Pace5:28.10ZoneVO2 Max Miles
Tune-up interval down the canyon.
Leg 3:
Distance5.020Time39:49.90Pace7:56.08ZoneEasy Miles
Part with Joseph and Jacob, part alone.
Leg 4:
Distance1.000Time7:46.90Pace7:46.90ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 5:
Distance2.000Time17:18.30Pace8:39.15ZoneEasy Miles
With Stephen, William, Bonnie, Mary, and Bella.

Iprome Garden Clogs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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
Race: Murray Fun Days 5K (3.107 Miles) 00:19:21, Place overall: 16, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.003.1112.31

Fast Running Friend Workout - 2022-07-04 07:19:13
Workout Totals: Distance10.059Time1:17:01.30Pace7:39.42
Murray Fun Days 5K, 19:21, 16th overall, 2nd master, $75.

Most of us ran the race. Results:

Jacob 17:34 (4th)
Joseph 17:43 (5th)
William 20:32
Matthew 20:50
Stephen 24:01
Mary 25:21
Bella 25:25
Sarah 29:54

There was strong headwind in the first mile, which was uphill, which I think made the times unusually slow - even for this course. Out of our family, the most impressive performance was by Bella. I was expecting her to run maybe 27 minutes. She ran 25:25. Benjamin at her age ran 27:25 in ideal conditions.
 
Leg 1:
Distance1.822Time14:34.60Pace8:00.02ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.337Time29:55.60Pace6:54.02
Race + pacing.
Split 1:Distance1.000Time6:27.10Pace6:27.10ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:27.10Pace6:27.10
Split 2:Distance1.000Time6:01.80Pace6:01.80ZoneVO2 Max Miles
Cumilative:Distance2.000Time12:28.90Pace6:14.45
Split 3:Distance1.000Time6:17.60Pace6:17.60ZoneVO2 Max Miles
Cumilative:Distance3.000Time18:46.50Pace6:15.50
Split 4:Distance0.107Time0:35.60Pace5:32.71ZoneVO2 Max Miles
Cumilative:Distance3.107Time19:22.10Pace6:14.03
Split 5:Distance0.730Time6:03.80Pace8:18.36ZoneEasy Miles
Cumilative:Distance3.837Time25:25.90Pace6:37.68
Split 6:Distance0.000Time0:04.90Pace0:00.00ZoneEasy Miles
Cumilative:Distance3.837Time25:30.80Pace6:38.96
Split 7:Distance0.500Time4:24.80Pace8:49.60ZoneEasy Miles
Cumilative:Distance4.337Time29:55.60Pace6:54.02
 
Leg 3:
Distance3.900Time32:31.10Pace8:20.28ZoneEasy Miles
Cool-down.
Fast Running Friend Workout - 2022-07-04 21:37:51
Workout Totals: Distance0.250Time2:54.60Pace11:38.40
With Leigha.
Leg 1:
Distance0.250Time2:54.60Pace11:38.40ZoneEasy Miles
Fast Running Friend Workout - 2022-07-04 23:54:27
Workout Totals: Distance2.000Time15:36.70Pace7:48.35
Alone.
Leg 1:
Distance2.000Time15:36.70Pace7:48.35ZoneEasy Miles

Iprome Garden Clogs 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
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-07-05 08:37:09
Workout Totals: Distance12.250Time1:39:54.40Pace8:09.34
12 easy runs, usual distances for those who were healthy. Mary got a fever and did not run. Bella did only 1 as a precaution. Also only 2 miles for Matthew and Stephen.
Leg 1:
Distance8.000Time1:01:59.70Pace7:44.96ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 2:
Distance0.250Time2:58.90Pace11:55.60ZoneEasy Miles
With Leigha.
Leg 3:
Distance4.000Time34:55.80Pace8:43.95ZoneEasy Miles
Part with Bella, Stephen, and Matthew.

Iprome Garden Clogs Miles: 12.25
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 - 2022-07-06 08:28:08
Workout Totals: Distance12.250Time1:36:40.40Pace7:53.50
12 total, easy pace for me and the kids, some on reduced mileage due to tapering/being sick/precaution.

Benjamin did 5x2 on a wheel-measured course 10:12, 10:29, 10:38, 10:25, 10:16. Got a spasm, but then it loosened.
Leg 1:
Distance6.000Time45:17.90Pace7:32.98ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance4.000Time30:53.00Pace7:43.25ZoneEasy Miles
With William, part with Stephen and Matthew.
Leg 3:
Distance0.250Time2:50.80Pace11:23.20ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time7:46.40Pace7:46.40ZoneEasy Miles
Alone.
Leg 5:
Distance1.000Time9:52.30Pace9:52.30ZoneEasy Miles
With Mary and Bella.

Iprome Garden Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2022-07-07 08:28:55
Workout Totals: Distance10.000Time1:14:08.00Pace7:24.80
10 total for me. Joseph, Jacob, William, and Stephen raced the 3000, and ran better than I expected. The raced started around 8:20pm and it was still around 90F. Results:

Jacob 9:44.76 (PR)
Joseph 9:45.98 (PR)
William 11:11.04 (altitude PR)
Stephen 12:50.08

Joseph, Jacob, and William even-split the race, and Stephen did not completely blow up, only about 10 seconds slower in the second half.

I think I figured out what works for William and Stephen - instead of giving them a pace goal, I just told them to keep track of their splits and to always have a time goal for the next lap.

Joseph and Jacob had a close race. Jacob lagged a bit for the first three laps, then pulled up, but was afraid to make close contact. However with a lap to go he kicked, Joseph responded passing him back, then with a 100 to go he kicked again, Joseph responded, but could not quite match Jacob's speed.

Benjamin did 12 total at an easy pace. No pickup due to knee pain.

I injured my lower back while doing a deadlift, so I did not run in the evening.
Leg 1:
Distance2.000Time16:43.10Pace8:21.55ZoneEasy Miles
With Matthew.
Leg 2:
Distance8.000Time57:24.90Pace7:10.61ZoneEasy Miles
Part with Joseph and Jacob, part alone.

Iprome Garden Clogs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2022-07-08 12:38:36
Workout Totals: Distance6.000Time48:20.60Pace8:03.43
6 total for me due to the lower back problem. Went to Fyzical in Provo to deal with it. Got some treatment - adjustment, electric/ultrasound stimulation, massage, traction table. Things got a lot better. The pain is still there, but I was able to run. I jogged a mile in 8:55 before the appointment. Then later in the evening, 1 mile with Mary and Bella, and 4 more myself from the 1.5 mark up the canyon 2 up then back down. Starting at 10:00 pace, then speeding up to as fast as 7:15 at the end. No pain at 7:15 once I could get there, but I walk with a limp.

Easy runs, more or less usual distances for the kids. Benjamin did 12 with a mile pickup in 4:45.
Leg 1:
Distance1.000Time8:55.50Pace8:55.50ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time8:29.10Pace8:29.10ZoneEasy Miles
With Mary, Bella, Joseph, and Jacob.
Leg 3:
Distance4.000Time30:56.00Pace7:44.00ZoneEasy Miles
Alone.

Beslip Garden Clogs Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2022-07-09 08:09:22
Workout Totals: Distance8.000Time59:56.40Pace7:29.55
8 total. The back pain is reduced, but still significant enough that I still walk with a limp. But after a warm-up I can run, and even at a good pace! So I started out at 10:00 pace, then worked my way to 9:00 then 8:00, then 7:40, and towards the end was going 6:50! And no pain at that speed either.

Joseph and Jacob paced Chad through a 6 mile tempo in 36:37. Otherwise, the kids did easy runs, except for the ones that were racing in the regionals.

Results:
Bonnie 2:38.28
Matthew 2:50.73
Bella 3:48.57 (PR)
Mary 3:49.77

Benjamin did 4x2 somewhere in the low 10:00s. His spasm was reduced.
Leg 1:
Distance8.000Time59:56.40Pace7:29.55ZoneEasy Miles
Part with Joseph and Jacob, part alone.

Beslip Garden Clogs Miles: 8.00
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. Our ward, then the Russian branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2022-07-11 09:26:46
Workout Totals: Distance10.000Time1:18:44.90Pace7:52.49
10 total. The lower back pain still there, but is gradually going away. Did 8 in the morning, 2 at night. Same pain patter - very hard to start, though not as hard as the day before, then no pain after 2 miles.

Easy runs, usual distances for the kids, except for William who had a sore throat and ran only 2 miles.
Leg 1:
Distance8.000Time1:01:30.60Pace7:41.32ZoneEasy Miles
With Joseph and Jacob, part with Stephen and Matthew.
Leg 2:
Distance2.000Time17:14.30Pace8:37.15ZoneEasy Miles
With Mary, Bella, Jacob, and William.

Beslip Garden Clogs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2022-07-12 09:24:41
Workout Totals: Distance10.000Time1:16:34.90Pace7:39.49
10 total. The back pain is gradually going away, but still there. So keeping the mileage a bit less to let it heal.

Benjamin is in Boston, ran 9 miles. William still recovering after being sick, only 2 miles today. Easy runs, usual distances otherwise.
Leg 1:
Distance8.000Time59:55.40Pace7:29.43ZoneEasy Miles
With Jacob, part with Joseph, Stephen, and Matthew.
Leg 2:
Distance2.000Time16:39.50Pace8:19.75ZoneEasy Miles
With Mary, Bella, William, and Jacob - part with Joseph.

Beslip Garden Clogs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2022-07-13 07:54:08
Workout Totals: Distance1.500Time12:19.60Pace8:13.07
10 total for me today. Joseph and Jacob did a 3000 time trial at Orem High. The hope was that if they can run 9:45 in 90F, when it is cooler, they should be able to run 9:30. Well, that is how it is supposed to work in theory, but for some odd reason today was just not the day for either one of them. They could not hit the pace from lap 1, and then they slowed down on top of it. Joseph ended up running 9:58, Jacob 10:09.
Leg 1:
Distance1.500Time12:19.60Pace8:13.07ZoneEasy Miles
To the track.
Fast Running Friend Workout - 2022-07-13 08:09:33
Workout Totals: Distance6.500Time52:41.30Pace8:06.35
 
Leg 1:
Distance0.000Time10:09.80Pace0:00.00
Timing Joseph and Jacob's 3000
Split 1:Distance0.000Time1:18.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time1:18.50Pace0:00.00
Split 2:Distance0.000Time1:19.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time2:37.50Pace0:00.00
Split 3:Distance0.000Time1:17.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time3:55.20Pace0:00.00
Split 4:Distance0.000Time1:19.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time5:14.60Pace0:00.00
Split 5:Distance0.000Time1:22.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time6:36.80Pace0:00.00
Split 6:Distance0.000Time1:24.30Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time8:01.10Pace0:00.00
Split 7:Distance0.000Time1:19.80Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time9:20.90Pace0:00.00
Split 8:Distance0.000Time0:37.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time9:58.10Pace0:00.00
Split 9:Distance0.000Time0:11.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time10:09.80Pace0:00.00
 
Leg 2:
Distance2.500Time20:43.00Pace8:17.20ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance4.000Time31:58.30Pace7:59.57ZoneEasy Miles
With Matthew.
Fast Running Friend Workout - 2022-07-13 21:28:25
Workout Totals: Distance2.000Time17:23.80Pace8:41.90
With Mary and Bella.
Leg 1:
Distance2.000Time17:23.80Pace8:41.90ZoneEasy Miles

Beslip Garden Clogs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2022-07-14 09:00:41
Workout Totals: Distance10.000Time1:15:48.60Pace7:34.86
10 total. The back is gradually improving. Did 2 mile tempo run. Originally was going to follow and then help pace Stephen. Started behind him with the idea to catch up after half mile or so. But then his Crocs broke about 0.2 into the interval. So I just continued with Joseph. I was hoping to run maybe 6:20 pace or so, but ended up doing a lot better - splits by half mile - 3:05, 2:57, 2:58, 2:52 - 11:52 total.

Easy runs, usual distances otherwise.

Benjamin did 9 miles, easy pace - still in Boston.
Leg 1:
Distance0.980Time7:58.10Pace8:07.86ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:52.50Pace5:56.25ZoneEasy Miles
Tempo run.
Leg 3:
Distance5.020Time39:51.60Pace7:56.41ZoneEasy Miles
Distance/cool-down, part with Joseph.
Leg 4:
Distance2.000Time16:06.40Pace8:03.20ZoneEasy Miles
With Mary.

Beslip Garden Clogs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.231.001.000.0010.23

Fast Running Friend Workout - 2022-07-15 08:51:09
Workout Totals: Distance10.230Time1:22:22.00Pace8:03.09
10 total. Paced Stephen. He was not up to it. Stopped him after the first mile in 6:20. Then made him do another, he got 6:32. Retry tomorrow.

Joseph and Jacob did the 2 miler down the canyon. I gave them the target of trying to hold 75s for as long as possible. They did it for the first mile, then fell off the pace, but then kicked in 69/70 for the last quarter and ended up with 10:06 for Joseph (PR), and 10:07 for Jacob (PR repeat).

Benjamin did easy 9 - feeling not 100% after the trip, got some kind of a cold.
Leg 1:
Distance0.980Time7:54.00Pace8:03.67ZoneEasy Miles
Warm-up with Stephen, Joseph, and Jacob.
Leg 2:
Distance1.000Time6:20.00Pace6:20.00ZoneThreshold Miles
With Stephen.
Leg 3:
Distance1.000Time6:32.00Pace6:32.00ZoneMarathon Pace Miles
With Stephen.
Leg 4:
Distance5.000Time41:00.50Pace8:12.10ZoneEasy Miles
Part with Stephen, Joseph, and Jacob, part alone.
Leg 5:
Distance0.250Time2:45.70Pace11:02.80ZoneEasy Miles
With Leigha.
Leg 6:
Distance2.000Time17:49.80Pace8:54.90ZoneEasy Miles
With Mary, Bella, and Jacob.

Beslip Garden Clogs Miles: 10.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.002.001.0013.25

Fast Running Friend Workout - 2022-07-16 06:31:08
Workout Totals: Distance13.250Time1:42:44.70Pace7:45.26
13 total. Paced Stephen through his redemption 2 miler down the canyon in 12:32 (6:05, 6:27). Then Chad and I ran a mile in 5:37. The back pain was reduced, but still there.

Benjamin attempted a workout 2x2 miles, I think 10:58, 11:14 - still sick.

Usual distances, easy pace otherwise.
Leg 1:
Distance0.980Time8:39.20Pace8:49.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:32.70Pace6:16.35ZoneThreshold Miles
Paced Stephen with Chad. I think we had William also.
Leg 3:
Distance1.000Time5:37.60Pace5:37.60ZoneVO2 Max Miles
With Chad.
Leg 4:
Distance2.020Time16:03.00Pace7:56.73ZoneEasy Miles
With Stephen and Chad - I think William also - to the house.
Leg 5:
Distance5.000Time39:46.20Pace7:57.24ZoneEasy Miles
With Chad and Matthew to the car.
Leg 6:
Distance0.250Time2:35.50Pace10:22.00ZoneEasy Miles
With Leigha, Bella, and Mary.
Leg 7:
Distance2.000Time17:30.50Pace8:45.25ZoneEasy Miles
With Jacob, Mary, and Bella.

Beslip Garden Clogs Miles: 13.25
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. Our ward then the Russian branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.002.0013.00

Fast Running Friend Workout - 2022-07-18 06:33:04
Workout Totals: Distance13.000Time1:41:57.20Pace7:50.55
Total of 13. Did 2 miles down the canyon in 11:32 with William (5:47, 5:45). I think this was my fastest time of the year, if not, one of the fastest.

Joseph and Jacob ran PRs - 9:59 for Jacob, 10:02 for Joseph. First mile in 5:01, then 75, 79, 69 for Jacob, 72 for Joseph.

Benjamin was sick, ran only 9 miles, tried a pickup, did about 0.5 at 5:40 pace.

Easy runs, usual distances otherwise.
Leg 1:
Distance0.980Time8:09.10Pace8:19.08ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:32.20Pace5:46.10ZoneVO2 Max Miles
With William.
Leg 3:
Distance4.020Time32:01.10Pace7:57.89ZoneEasy Miles
Part with the kids, part alone.
Leg 4:
Distance4.000Time31:57.40Pace7:59.35ZoneEasy Miles
With Matthew.
Leg 5:
Distance2.000Time18:17.40Pace9:08.70ZoneEasy Miles
With Mary, Bella, and Sarah.

Beslip Garden Clogs 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
12.120.120.000.0612.30

Fast Running Friend Workout - 2022-07-19 09:03:02
Workout Totals: Distance12.310Time1:37:17.20Pace7:54.18
12 total. The boys except for Matthew are at the camp-out, ran there. Easy pace, mostly except for a couple of pickups, usual distances. Benjamin did a mile pickup in 5:11, feeling better - total of 9.
Leg 1:
Distance0.250Time2:50.30Pace11:21.20ZoneEasy Miles
With Leigha.
Leg 2:
Distance4.000Time31:42.30Pace7:55.57
With Matthew.
Split 1:Distance3.938Time31:19.00Pace7:57.15ZoneEasy Miles
Cumilative:Distance3.938Time31:19.00Pace7:57.15
Split 2:Distance0.062Time0:23.30Pace6:15.81ZoneVO2 Max Miles
Cumilative:Distance4.000Time31:42.30Pace7:55.57
 
Leg 3:
Distance6.000Time44:57.00Pace7:29.50ZoneEasy Miles
Alone.
Leg 4:
Distance2.060Time17:47.60Pace8:38.25
With Mary and Bella.
Split 1:Distance0.936Time8:26.40Pace9:01.03ZoneEasy Miles
Cumilative:Distance0.936Time8:26.40Pace9:01.03
Split 2:Distance0.124Time0:50.70Pace6:48.87ZoneMarathon Pace Miles
Cumilative:Distance1.060Time9:17.10Pace8:45.57
Split 3:Distance1.000Time8:30.50Pace8:30.50ZoneEasy Miles
Cumilative:Distance2.060Time17:47.60Pace8:38.25
 

Beslip Garden Clogs Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.150.000.000.1612.31

Fast Running Friend Workout - 2022-07-20 08:57:46
Workout Totals: Distance12.310Time1:36:28.30Pace7:50.21
12+ total. Leigha ran a record in the quarter mile - 2:32 holding the hand. Otherwise, easy runs with pickups, usual distances. Do not remember what Benjamin did today, I think just 9 miles easy.
Leg 1:
Distance4.000Time31:39.00Pace7:54.75
With Matthew.
Split 1:Distance3.845Time30:43.50Pace7:59.45ZoneEasy Miles
Cumilative:Distance3.845Time30:43.50Pace7:59.45
Split 2:Distance0.155Time0:55.50Pace5:58.06ZoneVO2 Max Miles
Cumilative:Distance4.000Time31:39.00Pace7:54.75
 
Leg 2:
Distance6.000Time44:23.20Pace7:23.87ZoneEasy Miles
Alone.
Leg 3:
Distance0.250Time2:32.60Pace10:10.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance2.060Time17:53.50Pace8:41.12
With Mary and Bella.
Split 1:Distance0.936Time8:05.90Pace8:39.12ZoneEasy Miles
Cumilative:Distance0.936Time8:05.90Pace8:39.12
Split 2:Distance0.124Time0:51.80Pace6:57.74ZoneEasy Miles
Cumilative:Distance1.060Time8:57.70Pace8:27.26
Split 3:Distance1.000Time8:55.80Pace8:55.80ZoneEasy Miles
Cumilative:Distance2.060Time17:53.50Pace8:41.12
 

Beslip Garden Clogs Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.160.0012.06

Fast Running Friend Workout - 2022-07-21 08:57:34
Workout Totals: Distance12.060Time1:33:41.30Pace7:46.11
12 total. More or less a repeat of yesterday. The boys got back and ran in the evening. We did easy pace, usual distances with some pickups. Benjamin felt better, ran 4:59 in his mile pickup, total of 12 (9+3). William did 300 in 51.
Leg 1:
Distance4.000Time31:40.30Pace7:55.08
With Matthew.
Split 1:Distance3.845Time30:41.40Pace7:58.91ZoneEasy Miles
Cumilative:Distance3.845Time30:41.40Pace7:58.91
Split 2:Distance0.155Time0:58.90Pace6:20.00ZoneThreshold Miles
Cumilative:Distance4.000Time31:40.30Pace7:55.08
 
Leg 2:
Distance6.000Time43:52.90Pace7:18.82ZoneEasy Miles
Alone.
Leg 3:
Distance2.060Time18:08.10Pace8:48.20
With Mary and Bella, part with Sarah and William.
Split 1:Distance0.936Time8:26.30Pace9:00.92ZoneEasy Miles
Cumilative:Distance0.936Time8:26.30Pace9:00.92
Split 2:Distance0.124Time0:56.30Pace7:34.03ZoneEasy Miles
Cumilative:Distance1.060Time9:22.60Pace8:50.75
Split 3:Distance1.000Time8:45.50Pace8:45.50ZoneEasy Miles
Cumilative:Distance2.060Time18:08.10Pace8:48.20
 

Beslip Garden Clogs 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
12.400.000.000.1612.56

Fast Running Friend Workout - 2022-07-22 08:40:37
Workout Totals: Distance12.560Time1:39:11.80Pace7:53.87
12+ total. Easy runs, usual distances. Benjamin did 12 with a mile pickup in 5:01. Did a hill sprint with Sarah - she ran 1:15.
Leg 1:
Distance2.000Time15:25.80Pace7:42.90
With Stephen and Matthew.
Split 1:Distance1.845Time14:31.60Pace7:52.41ZoneEasy Miles
Cumilative:Distance1.845Time14:31.60Pace7:52.41
Split 2:Distance0.155Time0:54.20Pace5:49.68ZoneVO2 Max Miles
Cumilative:Distance2.000Time15:25.80Pace7:42.90
 
Leg 2:
Distance8.000Time1:01:01.20Pace7:37.65ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3:
Distance0.250Time2:43.10Pace10:52.40ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4:
Distance2.000Time17:11.60Pace8:35.80ZoneEasy Miles
With Mary and Bella.
Leg 5:
Distance0.155Time1:34.60Pace10:10.32ZoneEasy Miles
With Sarah.
Leg 6:
Distance0.155Time1:15.50Pace8:07.10ZoneEasy Miles
With Sarah.

Beslip Garden Clogs Miles: 12.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.540.001.253.7516.54

Fast Running Friend Workout - 2022-07-23 08:02:21
Workout Totals: Distance16.540Time2:04:39.80Pace7:32.22
Did 16.5 total. 3 miles down the canyon with Chad pacing William, but he did not have it today and dropped back after 2 miles. We had 11:56 at 2 miles,then closed with a 5:40, total 17:36. Jacob ran 15:55, Joseph 16:05, both got a PR. Joseph improved a lot lately.

Matthew did 0.75 on the ward 2 miler course in 4:20. Stephen took three tries to get it sort of right, finally was able to run it in 4:39 with decent splits closing in 91.

Do not remember what Benjamin did.
Leg 1:
Distance0.980Time8:11.90Pace8:21.94ZoneEasy Miles
Warm-up
Leg 2:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 3:
Distance3.000Time17:36.30Pace5:52.10ZoneVO2 Max Miles
With Chad, part with William.
Leg 4:
Distance2.000Time15:44.10Pace7:52.05ZoneEasy Miles
Back to the house with Chad, Joseph, and Jacob.
Leg 5:
Distance0.530Time4:21.00Pace8:12.45ZoneEasy Miles
Warm-up for Stephen, Bonnie, and Matthew with Chad.
Leg 6:
Distance0.750Time4:20.30Pace5:47.07ZoneVO2 Max Miles
With Chad, Bonnie, and Matthew, part with Stephen.
Leg 7:
Distance0.750Time6:48.10Pace9:04.13ZoneEasy Miles
Back to the start for Stephen's retry.
Leg 8:
Distance0.500Time3:08.00Pace6:16.00ZoneThreshold Miles
Try 2 with Stephen.
Leg 9:
Distance0.500Time4:33.80Pace9:07.60ZoneEasy Miles
Back for retry.
Leg 10:
Distance0.750Time4:39.60Pace6:12.80ZoneThreshold Miles
Try 3 with Stephen - finally passed.
Leg 11:
Distance4.780Time39:02.20Pace8:10.00ZoneEasy Miles
Part with Chad, part with Bonnie, Stephen, and Matthew.
Leg 12:
Distance2.000Time16:14.50Pace8:07.25ZoneEasy Miles
With Mary.

Beslip Garden Clogs Miles: 16.54
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, our ward, then the Russian branch. Was able to take a short nap afterwards.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.003.0012.25

Fast Running Friend Workout - 2022-07-25 07:59:19
Workout Totals: Distance12.250Time1:30:38.70Pace7:23.98
12 total. William did his redemption 3 mile tempo in 17:44 (5:53, 5:59, 5:52) - I paced him. Joseph and Jacob ran part of it with us as well after we caught up to them.

Do not remember what Benjamin did exactly, I think he ran 9 miles at FSY where he went as a counsellor.
Leg 1:
Distance0.980Time7:59.30Pace8:09.08ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:44.60Pace5:54.87ZoneVO2 Max Miles
Paced William for 3 miles.
Leg 3:
Distance6.020Time47:12.60Pace7:50.53ZoneEasy Miles
More distance, part with the kids.
Leg 4:
Distance0.250Time2:44.80Pace10:59.20ZoneEasy Miles
With Leigha
Leg 5:
Distance2.000Time14:57.40Pace7:28.70
Alone.
Split 1:Distance2.000Time14:57.40Pace7:28.70ZoneEasy Miles
Cumilative:Distance2.000Time14:57.40Pace7:28.70
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance2.000Time14:57.40Pace7:28.70
 

Beslip Garden Clogs Miles: 12.25
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 - 2022-07-26 09:29:23
Workout Totals: Distance12.000Time1:33:30.10Pace7:47.51
In Sacramento. 12 total. Easy pace. Taper for Matthew,otherwise usual distances.
Leg 1:
Distance2.000Time16:51.30Pace8:25.65ZoneEasy Miles
With Joseph, Jacob, William, Stephen, Matthew, Mary, Bella, and Bonnie.
Leg 2:
Distance1.000Time7:42.00Pace7:42.00ZoneEasy Miles
Same group without Mary and Bella.
Leg 3:
Distance3.000Time23:31.10Pace7:50.37ZoneEasy Miles
Now without Matthew.
Leg 4:
Distance2.000Time15:01.60Pace7:30.80ZoneEasy Miles
Just with Joseph and Jacob.
Leg 5:
Distance2.000Time15:01.40Pace7:30.70ZoneEasy Miles
Alone.
Leg 6:
Distance2.000Time15:22.70Pace7:41.35ZoneEasy Miles
Alone.

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 - 2022-07-27 08:40:00
Workout Totals: Distance8.000Time59:43.80Pace7:27.98
In Sacramento. Total of 12, easy pace. Mary, Matthew, and Bonnie raced the 800 at the USATF JO Nationals. Results:

Bonnie 2:33.64 (26th) (71, 82)
Matthew 2:44.82 (21st) (79, 85)
Mary 3:18.56 (28th) (91,1:47)

all got a PR. Mary ran a 400 PR as well.

Easy pace, usual distances for everybody else.
Leg 1:
Distance8.000Time59:43.80Pace7:27.98ZoneEasy Miles
Part with the kids, part alone.
Fast Running Friend Workout - 2022-07-27 12:55:29
Workout Totals: Distance4.000Time32:19.60Pace8:04.90
 
Leg 1:
Distance2.000Time17:02.70Pace8:31.35ZoneEasy Miles
Do not remember who this was with.
Leg 2:
Distance2.000Time15:16.90Pace7:38.45ZoneEasy Miles
Alone.

Beslip Garden Clogs 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
11.251.000.000.0012.25

Fast Running Friend Workout - 2022-07-28 09:25:37
Workout Totals: Distance12.250Time1:39:02.50Pace8:05.10
12 total. Taper for Joseph and Jacob. Stephen did a mile pickup in 6:33 with Bonnie and William and myself. Benjamin still at FSY, ran 8 miles I think.
Leg 1:
Distance0.250Time2:48.90Pace11:15.60ZoneEasy Miles
With Leigha.
Leg 2:
Distance2.000Time16:57.50Pace8:28.75ZoneEasy Miles
With Jacob, and Bella.
Leg 3:
Distance2.000Time16:53.10Pace8:26.55ZoneEasy Miles
With Joseph, Jacob, and Mary.
Leg 4:
Distance2.000Time15:37.60Pace7:48.80
With Bella, Stephen, and William.
Split 1:Distance1.000Time6:33.60Pace6:33.60ZoneMarathon Pace Miles
Cumilative:Distance1.000Time6:33.60Pace6:33.60
Split 2:Distance1.000Time9:04.00Pace9:04.00ZoneEasy Miles
Cumilative:Distance2.000Time15:37.60Pace7:48.80
 
Leg 5:
Distance4.000Time31:00.40Pace7:45.10ZoneEasy Miles
I think part of this was with the kids, and part was alone.
Leg 6:
Distance2.000Time15:45.00Pace7:52.50ZoneEasy Miles
Alone.

Beslip Garden Clogs Miles: 12.25
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 - 2022-07-29 08:14:31
Workout Totals: Distance12.000Time1:35:31.50Pace7:57.62
12 total. Joseph and Jacob raced the 3000 at the USATF JO Nationals today.

Jacob 9:22.20 8th (3:03, 3:08, 3:11)
Joseph 9:28.21 13th (3:02, 3:07, 3:19)

Both got a PR. Joseph paid for the surge from 300 to 400 moving from last to second, and hitting the first 400 in 68. Jacob ran steady, though the first lap was quick (71), and thus his last 1000 was better.

Easy pace, usual distances for everybody else. Benjamin still at FSY, running reduced mileage, about 8-9 a day.
Leg 1:
Distance10.000Time1:19:42.00Pace7:58.20ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance2.000Time15:49.50Pace7:54.75ZoneEasy Miles
Part with Joseph, part alone.

Beslip Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-07-30 08:23:45
Workout Totals: Distance12.000Time1:35:47.60Pace7:58.97
12 total, easy pace. Still in Sacramento. William and Stephen ran the 3000 today.

William 10:40.53 32nd
Stephen 11:59.26 30th

both got a PR. Stephen lost one croc with 600 to go, and the other with 200 to go, but still made it to the finish under 12:00.

William paced it very well - 3:33, 3:30, 3:34. Stephen had 3:50, 4:02, 4:07 - but I am very happy that he broke 12:00 and did not degrade into Stevie jog. I was worried about his race the most. I think what helped him was focusing on knowing your last 400 split, and setting a goal for the next no matter what happens.

Benjamin had a busy day, was able to run only 4 miles. However, he went on a date and things went very well, better than any of his other dates. We are hoping for a wedding before the end of the year. Otherwise, having a day with only 4 miles cannot be justified :-)
Leg 1:
Distance12.000Time1:35:47.60Pace7:58.97ZoneEasy Miles
Part with the kids, part alone;

Beslip Garden Clogs 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
0.000.000.000.000.00

Day of rest. As usual, our ward, then the Russian branch. Got a new calling - Youth Sunday School teacher in the English ward. And in the Russian branch, just a couple of weeks ago I got a similar calling - Aaronic Priesthood Adviser. So I get to be with Joseph and Jacob a lot.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
274.794.124.4114.24297.56
Iprome Garden Clogs Miles: 68.81Beslip Garden Clogs Miles: 216.76
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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