Breaking the Wall

July 2023

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 60.05 Year: 1638.67
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: 1312.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
298.802.9919.5411.08332.41
Kimisant Black Clogs Miles: 332.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.350.006.000.0017.35

Fast Running Friend Workout - 2023-07-01 08:18:44
Workout Totals: Distance17.350Time2:12:49.50Pace7:39.34
17+ total. Did 2x3 down the canyon 17:51, 17:34. Bonnie and Matthew ran the first interval with me up - Bonnie made it to 1.25, Matthew made it to 1.5. Bonnie got 12:21 for 2, Matthew around 12:10. Joseph did the first 2 miles of the first interval with me, then closed in 5:16. Jacob closed in 5:10.

On the second interval, Jacob pulled me for the first 2 miles then closed in 5:11.

Benjamin did 16x0.25 in Austin in the 66-68 range. We are figuring while he is there he should do shorter intervals as it is too hot to run longer tempos.
Leg 1:
Distance0.980Time8:01.90Pace8:11.73ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:51.00Pace5:57.00ZoneThreshold Miles
First interval.
Leg 3:
Distance3.500Time28:34.50Pace8:09.86ZoneEasy Miles
Recovery.
Leg 4:
Distance3.000Time17:34.30Pace5:51.43ZoneThreshold Miles
Second interval.
Leg 5:
Distance3.480Time30:14.50Pace8:41.41ZoneEasy Miles
Distance.
Leg 6:
Distance1.320Time11:12.90Pace8:29.77ZoneEasy Miles
To Cries of Freedom.
Leg 7:
Distance1.070Time10:43.90Pace10:01.78ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 8:
Distance1.000Time8:36.50Pace8:36.50ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 17.35
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-speaking branch. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.070.000.000.0012.07

Fast Running Friend Workout - 2023-07-03 08:11:12
Workout Totals: Distance12.070Time1:37:17.90Pace8:03.67
12 total. Easy runs, usual distances, more or less.
Leg 1:
Distance10.000Time1:16:54.40Pace7:41.44ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.070Time11:19.00Pace10:34.58ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3:
Distance1.000Time9:04.50Pace9:04.50ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.070.000.000.0012.07

Fast Running Friend Workout - 2023-07-04 08:48:50
Workout Totals: Distance12.070Time1:37:03.70Pace8:02.49
12 total. Easy pace for everyone.
Leg 1:
Distance10.000Time1:16:57.80Pace7:41.78ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.070Time10:51.30Pace10:08.69ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time9:14.60Pace9:14.60ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.690.000.000.0012.69

Fast Running Friend Workout - 2023-07-05 08:47:01
Workout Totals: Distance10.000Time1:17:53.80Pace7:47.38
12+ total. Easy pace. Taper for the boys.
Leg 1:
Distance10.000Time1:17:53.80Pace7:47.38ZoneEasy Miles
Part with the kids, part alone.
Fast Running Friend Workout - 2023-07-05 21:03:03
Workout Totals: Distance2.685Time24:54.00Pace9:16.42
 
Leg 1:
Distance1.070Time10:48.60Pace10:06.17ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance1.000Time8:41.30Pace8:41.30ZoneEasy Miles
With Mary and Bella.
Leg 3:
Distance0.615Time5:24.10Pace8:46.99ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 12.69
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.002.0012.00

Fast Running Friend Workout - 2023-07-06 08:45:01
Workout Totals: Distance12.000Time1:30:54.00Pace7:34.50
12 total, did 2 down the canyon in 11:28 (5:45, 5:43). The boys did a light morning jog before the 3000 in the regionals tonight. Julia ran with the little girls.

Regionals results (Pocatello):

Jacob 9:52.32
Joseph 9:54.70
William 11:23.44
Matthew 11:40.41
Bonnie 11:40.49
Stephen 13:26.10
 
Leg 1:
Distance5.480Time43:40.30Pace7:58.16ZoneEasy Miles
Distance.
Leg 2:
Distance2.000Time11:28.60Pace5:44.30ZoneVO2 Max Miles
Fast 2 miles down the canyon.
Leg 3:
Distance4.520Time35:45.10Pace7:54.58ZoneEasy Miles
More distance.

Kimisant Black 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
12.070.000.000.0012.07

Fast Running Friend Workout - 2023-07-07 09:16:27
Workout Totals: Distance12.070Time1:37:32.40Pace8:04.87
12 total, easy pace.
Leg 1:
Distance3.000Time26:20.10Pace8:46.70ZoneEasy Miles
With Julia.
Leg 2:
Distance7.000Time51:30.60Pace7:21.51ZoneEasy Miles
Part with the kids, part alone.
Leg 3:
Distance1.070Time11:15.90Pace10:31.68ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time8:25.80Pace8:25.80ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.820.001.500.7513.07

Fast Running Friend Workout - 2023-07-08 07:44:11
Workout Totals: Distance13.070Time1:44:13.80Pace7:58.49
13 total. Did 3x0.75 with 0.125 recovery down the canyon with Matthew 4:16, 4:24, 4:36. Jacob did the same workout but with a longer recovery between the second and the third interval waiting for Joseph. He had 3:43, 3:50, 3:39. Joseph did the first and the last interval.

Mary and Bella raced the 800 in Pocatello in the regionals. Mary got 3:20.40, Bella 3:26.92. Bella had a shoe malfunction - we forgot to buy her new Crocs, so she ran in the old ones that were broken, and one fell off at the start.

Benjamin did 16x0.25 in 66-68 in Austin.

Easy runs otherwise.
Leg 1:
Distance0.980Time8:15.50Pace8:25.61ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.500Time15:52.20Pace6:20.88
Workout.
Split 1:Distance0.750Time4:16.10Pace5:41.47ZoneVO2 Max Miles
Cumilative:Distance0.750Time4:16.10Pace5:41.47
Split 2:Distance0.125Time1:07.60Pace9:00.80ZoneEasy Miles
Cumilative:Distance0.875Time5:23.70Pace6:09.94
Split 3:Distance0.750Time4:24.90Pace5:53.20ZoneThreshold Miles
Cumilative:Distance1.625Time9:48.60Pace6:02.22
Split 4:Distance0.125Time1:27.10Pace11:36.80ZoneEasy Miles
Cumilative:Distance1.750Time11:15.70Pace6:26.11
Split 5:Distance0.750Time4:36.50Pace6:08.67ZoneThreshold Miles
Cumilative:Distance2.500Time15:52.20Pace6:20.88
 
Leg 3:
Distance2.520Time22:05.40Pace8:45.95ZoneEasy Miles
Distance.
Leg 4:
Distance6.000Time47:21.90Pace7:53.65ZoneEasy Miles
More distance.
Leg 5:
Distance1.070Time10:38.80Pace9:57.01ZoneEasy Miles
With Mary, Bella, and Leigha.

Kimisant Black Clogs Miles: 13.07
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 as usual. Our local ward, then the Russian-speaking branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.000.990.0012.05

Fast Running Friend Workout - 2023-07-10 08:36:30
Workout Totals: Distance12.052Time1:36:34.60Pace8:00.80
12 total. Easy pace, mostly. Mary and Bella did a relay 4x400 alternating legs.
Leg 1:
Distance10.000Time1:18:40.90Pace7:52.09ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.060Time11:25.50Pace10:46.70ZoneEasy Miles
To the track with Mary, Bella, and Leigha.
Leg 3:
Distance0.496Time3:12.20Pace6:27.50
Mary and Bella relay, stage 1.
Split 1:Distance0.248Time1:37.70Pace6:33.95ZoneThreshold Miles
Cumilative:Distance0.248Time1:37.70Pace6:33.95
Split 2:Distance0.248Time1:34.50Pace6:21.05ZoneThreshold Miles
Cumilative:Distance0.496Time3:12.20Pace6:27.50
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.496Time3:12.20Pace6:27.50
 
Leg 4:
Distance0.496Time3:16.00Pace6:35.16
Mary and Bella realy, stage 2.
Split 1:Distance0.248Time1:40.40Pace6:44.84ZoneThreshold Miles
Cumilative:Distance0.248Time1:40.40Pace6:44.84
Split 2:Distance0.248Time1:35.60Pace6:25.48ZoneThreshold Miles
Cumilative:Distance0.496Time3:16.00Pace6:35.16
 

Kimisant Black Clogs Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.890.002.250.0012.14

Fast Running Friend Workout - 2023-07-11 08:09:47
Workout Totals: Distance12.140Time1:38:41.90Pace8:07.80
12 total. Did 3x0.75 with Bonnie - 4:23,4:26,4:26. Joseph and Jacob did the workout as well. Jacob did 3:45, 3:45, 3:45. Joseph was a bit slower on the last one - 3:51.
Leg 1:
Distance1.000Time7:47.00Pace7:47.00ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance0.480Time4:18.70Pace8:58.96ZoneEasy Miles
Warm-up with Joseph, Jacob, Matthew, William, and Bonnie.
Leg 3:
Distance2.500Time16:05.60Pace6:26.24
Workout with Bonnie.
Split 1:Distance0.750Time4:23.10Pace5:50.80ZoneThreshold Miles
Cumilative:Distance0.750Time4:23.10Pace5:50.80
Split 2:Distance0.125Time1:17.20Pace10:17.60ZoneEasy Miles
Cumilative:Distance0.875Time5:40.30Pace6:28.91
Split 3:Distance0.750Time4:26.10Pace5:54.80ZoneThreshold Miles
Cumilative:Distance1.625Time10:06.40Pace6:13.17
Split 4:Distance0.125Time1:32.50Pace12:20.00ZoneEasy Miles
Cumilative:Distance1.750Time11:38.90Pace6:39.37
Split 5:Distance0.750Time4:26.70Pace5:55.60ZoneThreshold Miles
Cumilative:Distance2.500Time16:05.60Pace6:26.24
 
Leg 4:
Distance6.020Time49:34.00Pace8:14.02ZoneEasy Miles
Distance.
Leg 5:
Distance1.070Time11:32.30Pace10:47.01ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 6:
Distance1.070Time9:24.30Pace8:47.38ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.890.002.250.0012.14

Fast Running Friend Workout - 2023-07-12 08:55:42
Workout Totals: Distance12.140Time1:38:34.80Pace8:07.22
12 total. Did 3x0.75 with Matthew (0.125 recovery) 4:20, 4:1, 4:26. He is starting to hold the pace better.
Leg 1:
Distance0.980Time8:31.80Pace8:42.24ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.500Time15:59.20Pace6:23.68
3x0.75 with Matthew.
Split 1:Distance0.750Time4:20.50Pace5:47.33ZoneThreshold Miles
Cumilative:Distance0.750Time4:20.50Pace5:47.33
Split 2:Distance0.125Time1:19.50Pace10:36.00ZoneEasy Miles
Cumilative:Distance0.875Time5:40.00Pace6:28.57
Split 3:Distance0.750Time4:21.50Pace5:48.67ZoneThreshold Miles
Cumilative:Distance1.625Time10:01.50Pace6:10.15
Split 4:Distance0.125Time1:30.80Pace12:06.40ZoneEasy Miles
Cumilative:Distance1.750Time11:32.30Pace6:35.60
Split 5:Distance0.750Time4:26.90Pace5:55.87ZoneThreshold Miles
Cumilative:Distance2.500Time15:59.20Pace6:23.68
 
Leg 3:
Distance6.520Time53:41.70Pace8:14.13ZoneEasy Miles
More distance.
Leg 4:
Distance1.070Time10:55.80Pace10:12.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.070Time9:26.30Pace8:49.25ZoneEasy Miles
With Mary, and Bella.

Kimisant Black Clogs Miles: 12.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.062.000.000.0012.06

Fast Running Friend Workout - 2023-07-13 08:33:28
Workout Totals: Distance12.060Time1:38:52.30Pace8:11.90
12 total. Paced Stephen through 2 miles down the canyon in 14:01. He struggled. Easy runs otherwise.
Leg 1:
Distance0.980Time8:56.20Pace9:07.14ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time14:01.40Pace7:00.70ZoneMarathon Pace Miles
Stephen's 2 miles down.
Leg 3:
Distance7.020Time56:39.70Pace8:04.29ZoneEasy Miles
Part with Stephen and Bonnie, part alone.
Leg 4:
Distance2.060Time19:15.00Pace9:20.68ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.990.0013.05

Fast Running Friend Workout - 2023-07-14 08:38:07
Workout Totals: Distance11.060Time1:27:34.50Pace7:55.09
13 total. Mary and Bella did the alternating 4x400 relay, total time 6:21. Mary had 93,95, Bella 95,97.
Leg 1:
Distance4.000Time30:48.50Pace7:42.12ZoneEasy Miles
With Matthew, I think part with Joseph and Jacob.
Leg 2:
Distance6.000Time47:41.80Pace7:56.97ZoneEasy Miles
Part with Stephen, part alone.
Leg 3:
Distance1.060Time9:04.20Pace8:33.40ZoneEasy Miles
Warm-up with Mary and Bella.
Leg 4:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Fast Running Friend Workout - 2023-07-14 21:38:09
Workout Totals: Distance1.992Time15:33.50Pace7:48.62
 
Leg 1:
Distance0.992Time6:21.20Pace6:24.27
4x400 pacing Mary and Bella with Bonnie.
Split 1:Distance0.248Time1:35.10Pace6:23.47ZoneThreshold Miles
Cumilative:Distance0.248Time1:35.10Pace6:23.47
Bella.
Split 2:Distance0.248Time1:33.80Pace6:18.23ZoneThreshold Miles
Cumilative:Distance0.496Time3:08.90Pace6:20.85
Mary.
Split 3:Distance0.248Time1:37.00Pace6:31.13ZoneThreshold Miles
Cumilative:Distance0.744Time4:45.90Pace6:24.27
Bella.
Split 4:Distance0.248Time1:35.30Pace6:24.27ZoneThreshold Miles
Cumilative:Distance0.992Time6:21.20Pace6:24.27
Mary.
 
Leg 2:
Distance1.000Time9:12.30Pace9:12.30ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 13.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.900.001.500.7516.15

Fast Running Friend Workout - 2023-07-15 08:12:41
Workout Totals: Distance16.150Time2:09:27.10Pace8:00.93
16 total. Did 3x0.75 with Matthew. Joseph and Jacob did the same workout as well. Both were struggling. However, Jacob touched it out and finished it, even though his last interval was 4:00. Joseph stopped in the middle of the second interval. William and Bonnie did the first interval with me and Matthew.
Leg 1:
Distance0.980Time8:08.60Pace8:18.57ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.500Time15:34.30Pace6:13.72
3x0.75 with Matthew. Bonnie did the first one, if I remember right.
Split 1:Distance0.750Time4:15.40Pace5:40.53ZoneVO2 Max Miles
Cumilative:Distance0.750Time4:15.40Pace5:40.53
Split 2:Distance0.125Time1:10.10Pace9:20.80ZoneEasy Miles
Cumilative:Distance0.875Time5:25.50Pace6:12.00
Split 3:Distance0.750Time4:25.00Pace5:53.33ZoneThreshold Miles
Cumilative:Distance1.625Time9:50.50Pace6:03.38
Split 4:Distance0.125Time1:16.40Pace10:11.20ZoneEasy Miles
Cumilative:Distance1.750Time11:06.90Pace6:21.09
Split 5:Distance0.750Time4:27.40Pace5:56.53ZoneThreshold Miles
Cumilative:Distance2.500Time15:34.30Pace6:13.72
 
Leg 3:
Distance2.520Time21:03.10Pace8:21.23ZoneEasy Miles
To the house with Matthew.
Leg 4:
Distance8.000Time1:03:41.60Pace7:57.70ZoneEasy Miles
Distance.
Leg 5:
Distance1.000Time8:43.60Pace8:43.60ZoneEasy Miles
With Mary and Bella.
Leg 6:
Distance1.150Time12:15.90Pace10:39.91ZoneEasy Miles
With Mary, Bella, and Leigha.

Kimisant Black Clogs Miles: 16.15
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 as usual, English ward, then the Russian-speaking branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2023-07-17 08:19:21
Workout Totals: Distance12.060Time1:39:50.80Pace8:16.75
12 total. Easy pace.
Leg 1:
Distance4.000Time31:00.50Pace7:45.12ZoneEasy Miles
With Matthew, part with Joseph and Jacob.
Leg 2:
Distance6.000Time47:38.70Pace7:56.45ZoneEasy Miles
Part with Stephen, part alone.
Leg 3:
Distance2.060Time21:11.60Pace10:17.28ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.830.002.250.0012.08

Fast Running Friend Workout - 2023-07-18 08:21:44
Workout Totals: Distance12.084Time1:38:22.40Pace8:08.45
12 total. Did 3x0.75 down the canyon with Matthew - 4:16, 4:25, 4:24. This was his best workout so far for the finish. Bonnie did the first interval with us, then 4:35, 4:40. Joseph and Jacob did 3:41, 3:45, 3:47 if I remember right.
Leg 1:
Distance1.004Time8:01.90Pace7:59.98ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.500Time15:53.60Pace6:21.44
3x0.75 workout.
Split 1:Distance0.750Time4:16.70Pace5:42.27ZoneThreshold Miles
Cumilative:Distance0.750Time4:16.70Pace5:42.27
Split 2:Distance0.125Time1:23.00Pace11:04.00ZoneEasy Miles
Cumilative:Distance0.875Time5:39.70Pace6:28.23
Split 3:Distance0.750Time4:25.00Pace5:53.33ZoneThreshold Miles
Cumilative:Distance1.625Time10:04.70Pace6:12.12
Split 4:Distance0.125Time1:24.40Pace11:15.20ZoneEasy Miles
Cumilative:Distance1.750Time11:29.10Pace6:33.77
Split 5:Distance0.750Time4:24.50Pace5:52.67ZoneThreshold Miles
Cumilative:Distance2.500Time15:53.60Pace6:21.44
 
Leg 3:
Distance2.520Time22:09.90Pace8:47.74ZoneEasy Miles
With Matthew.
Leg 4:
Distance4.000Time31:36.80Pace7:54.20ZoneEasy Miles
Part with William, part alone.
Leg 5:
Distance2.060Time20:40.20Pace10:02.04ZoneEasy Miles
With Mary and Bella, part with Leigha.

Kimisant Black Clogs Miles: 12.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.140.000.000.0012.14

Fast Running Friend Workout - 2023-07-19 08:11:53
Workout Totals: Distance12.140Time1:38:34.60Pace8:07.20
12 total. Easy pace.
Leg 1:
Distance4.000Time31:24.20Pace7:51.05ZoneEasy Miles
With Matthew.
Leg 2:
Distance6.000Time46:01.20Pace7:40.20ZoneEasy Miles
Part with Stephen, part alone.
Leg 3:
Distance1.070Time11:24.90Pace10:40.09ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.070Time9:44.30Pace9:06.07ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.790.991.500.7513.03

Fast Running Friend Workout - 2023-07-20 08:23:22
Workout Totals: Distance13.032Time1:45:02.60Pace8:03.62
13 total. Did 3x0.75 workout. 4:21, 4:23, 4:13. First one with Bonnie. Last two with Joseph. Bonnie ran the first half of the second interval, started falling back and finished in 4:32. Joseph did the first one in 3:34, then the last 2
with me. Jacob did 3:38, 3:43, 3:51.

Mary and Bella did the relay. It was very late - 10 pm by the time we started, so they were having some difficulty. Bella was not ready to run the second leg when Mary was done, so I had Mary run another lap, which she was not too happy about. Bella was OK on the last lap. We ended up with 6:55 for 1600 with 1:44, 3:29, 1:41.
Leg 1:
Distance0.980Time8:03.30Pace8:13.16ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.500Time15:26.20Pace6:10.48
Workout.
Split 1:Distance0.750Time4:21.30Pace5:48.40ZoneThreshold Miles
Cumilative:Distance0.750Time4:21.30Pace5:48.40
Split 2:Distance0.125Time1:11.60Pace9:32.80ZoneEasy Miles
Cumilative:Distance0.875Time5:32.90Pace6:20.46
Split 3:Distance0.750Time4:23.60Pace5:51.47ZoneThreshold Miles
Cumilative:Distance1.625Time9:56.50Pace6:07.08
Split 4:Distance0.125Time1:16.30Pace10:10.40ZoneEasy Miles
Cumilative:Distance1.750Time11:12.80Pace6:24.46
Split 5:Distance0.750Time4:13.40Pace5:37.87ZoneVO2 Max Miles
Cumilative:Distance2.500Time15:26.20Pace6:10.48
 
Leg 3:
Distance6.480Time51:02.00Pace7:52.53ZoneEasy Miles
Distance.
Leg 4:
Distance0.930Time10:37.50Pace11:25.48ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance0.992Time6:55.40Pace6:58.75
Mary and Bella 400, 800, 400 relay.
Split 1:Distance0.248Time1:44.10Pace6:59.76ZoneMarathon Pace Miles
Cumilative:Distance0.248Time1:44.10Pace6:59.76
Split 2:Distance0.496Time3:29.90Pace7:03.19ZoneMarathon Pace Miles
Cumilative:Distance0.744Time5:14.00Pace7:02.04
Split 3:Distance0.248Time1:41.40Pace6:48.87ZoneMarathon Pace Miles
Cumilative:Distance0.992Time6:55.40Pace6:58.75
 
Leg 6:
Distance1.150Time12:58.20Pace11:16.70ZoneEasy Miles
With Mary and Bella, part with Leigha.

Kimisant Black Clogs Miles: 13.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.830.000.310.0012.14

Fast Running Friend Workout - 2023-07-21 08:31:27
Workout Totals: Distance12.140Time1:38:46.70Pace8:08.20
12 total. Easy runs, mostly. Did a pickup to catch up to Joseph and Jacob.
Leg 1:
Distance10.000Time1:18:11.60Pace7:49.16
Part with the kids, part alone.
Split 1:Distance4.730Time37:23.10Pace7:54.23ZoneEasy Miles
Cumilative:Distance4.730Time37:23.10Pace7:54.23
Split 2:Distance0.312Time1:50.60Pace5:54.49ZoneThreshold Miles
Cumilative:Distance5.042Time39:13.70Pace7:46.82
Split 3:Distance4.958Time38:57.90Pace7:51.54ZoneEasy Miles
Cumilative:Distance10.000Time1:18:11.60Pace7:49.16
 
Leg 2:
Distance1.070Time10:55.40Pace10:12.52ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.070Time9:39.70Pace9:01.78ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.470.000.006.2116.68

Fast Running Friend Workout - 2023-07-22 06:26:55
Workout Totals: Distance16.686Time2:07:48.60Pace7:39.58
Steel Days 10K, 38:55, 8th overall, 4th master, 1st grandmaster.

The kids for the most part had the assignment to run at a slower pace and then run hard from the 5 mile mark to the finish. Jacob and Joseph paced me to 5 then took off. Jacob got 37:59, Joseph 38:20.

My splits by the official marks were 6:09, 6:14, 6:37 (first three miles uphill with increasing grade), 6:09, 6:03, and 7:53 for the remainder, which I think was either long, or the first 5 miles a bit short.

William, Stephen, Matthew, and Bonnie ran together for the first 5 miles. Stephen was struggling with a number of things lately, so 8:00 pace on a hilly course was challenge for him. Plus he stopped to go the bathroom and who knows how much he lost. After the first 5 miles, the rest of the kids ran a faster pace to the finish. William got 48:17, Matthew 48:39, Stephen 50:39. Bonnie was somewhere near Matthew.

I was happy with the result as the course had some serious elevation gain in the first 3 miles.
Leg 1:
Distance2.000Time16:59.50Pace8:29.75ZoneEasy Miles
Warm-up.
Leg 2:
Distance6.214Time38:55.30Pace6:15.81ZoneVO2 Max Miles
Race.
Leg 3:
Distance1.332Time10:39.40Pace8:00.03ZoneEasy Miles
Cool down.
Leg 4:
Distance5.000Time39:37.50Pace7:55.50ZoneEasy Miles
More distance.
Leg 5:
Distance1.070Time11:24.10Pace10:39.35ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 6:
Distance1.070Time10:12.80Pace9:32.71ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 16.69
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.

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 - 2023-07-24 08:27:19
Workout Totals: Distance12.000Time1:36:48.10Pace8:04.01
12 total. Easy pace. Drove to Umatilla, OR on the way to USATF JO Nationals in Eugene.
Leg 1:
Distance8.000Time1:01:56.00Pace7:44.50ZoneEasy Miles
I think this was part with the kids, part alone.
Leg 2:
Distance2.000Time15:43.30Pace7:51.65ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time11:22.90Pace11:22.90ZoneEasy Miles
With Sarah in Umatilla, OR.
Leg 4:
Distance1.000Time7:45.90Pace7:45.90ZoneEasy Miles
Alone.

Kimisant Black 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
12.190.000.000.0012.19

Fast Running Friend Workout - 2023-07-25 08:49:40
Workout Totals: Distance10.185Time1:23:24.10Pace8:11.32
12+ total in Umatilla, OR. Easy pace.
Leg 1:
Distance1.004Time10:10.90Pace10:08.47ZoneEasy Miles
With all of the kids that we had.
Leg 2:
Distance1.031Time9:11.30Pace8:54.72ZoneEasy Miles
All except Leigha.
Leg 3:
Distance2.112Time17:07.70Pace8:06.60ZoneEasy Miles
All except Mary, Bella, and Leigha.
Leg 4:
Distance2.038Time16:18.30Pace8:00.03ZoneEasy Miles
With Joseph, Jacob, and Bonnie.
Leg 5:
Distance2.000Time15:39.20Pace7:49.60ZoneEasy Miles
With Joseph and Jacob.
Leg 6:
Distance2.000Time14:56.70Pace7:28.35ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2023-07-25 22:55:02
Workout Totals: Distance2.000Time15:53.30Pace7:56.65
 
Leg 1:
Distance2.000Time15:53.30Pace7:56.65ZoneEasy Miles
Alone in Amity, OR.

Kimisant Black Clogs Miles: 12.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2023-07-26 09:37:22
Workout Totals: Distance8.950Time1:14:17.90Pace8:18.09
Mary and Bella raced in the 800 at the USATF JO Nationals today. Bella ran not her best but decent - 3:24.59. Mary fell at the 200 meter mark. After than she was not running competitively but she did finish in 3:36.78.
Leg 1:
Distance0.950Time7:50.40Pace8:15.16ZoneEasy Miles
Jogging around.
Leg 2:
Distance1.000Time10:53.30Pace10:53.30ZoneEasy Miles
With Jacob, Mary, Bella, and Leigha.
Leg 3:
Distance7.000Time55:34.20Pace7:56.31ZoneEasy Miles
Part with Jacob and Bonnie, part alone around the U of O campus.
Fast Running Friend Workout - 2023-07-26 22:37:25
Workout Totals: Distance3.100Time25:59.50Pace8:23.06
 
Leg 1:
Distance3.100Time25:59.50Pace8:23.06ZoneEasy Miles
I think this was part with the kids, and part alone.

Kimisant Black Clogs Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.740.000.000.6212.36

Fast Running Friend Workout - 2023-07-27 10:14:21
Workout Totals: Distance12.363Time1:35:55.70Pace7:45.56
12 total. Did a 1000 pickup with Bonnie and Matthew in 3:37. Joseph and Jacob did it in 3:04. Otherwise easy pace, tapering for the kids.
Leg 1:
Distance0.932Time7:27.30Pace7:59.94ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.621Time3:37.10Pace5:49.60ZoneVO2 Max Miles
With Bonnie and Matthew.
Leg 3:
Distance1.010Time8:04.60Pace7:59.80ZoneEasy Miles
To the playground.
Leg 4:
Distance0.500Time5:06.50Pace10:13.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance7.300Time55:40.90Pace7:37.66ZoneEasy Miles
Alone.
Leg 6:
Distance2.000Time15:59.30Pace7:59.65ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 12.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.090.000.000.0012.09

Fast Running Friend Workout - 2023-07-28 08:24:12
Workout Totals: Distance1.251Time10:00.40Pace7:59.94
12 total for me. Jacob, Joseph, and William raced in the 3000. Joseph had the best performance with 9:26.35, PR. Jacob struggled today and got 9:42.55. William did better than I thought he would with his training and health issues - 10:55.77.
Leg 1:
Distance1.251Time10:00.40Pace7:59.94ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2023-07-28 08:53:55
Workout Totals: Distance8.842Time1:10:44.00Pace7:59.98
 
Leg 1:
Distance8.842Time1:10:44.00Pace7:59.98ZoneEasy Miles
Part with the kids, part alone.
Fast Running Friend Workout - 2023-07-28 23:01:55
Workout Totals: Distance2.000Time15:46.40Pace7:53.20
 
Leg 1:
Distance2.000Time15:46.40Pace7:53.20ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 12.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.680.000.000.0012.68

Fast Running Friend Workout - 2023-07-29 09:08:34
Workout Totals: Distance12.682Time1:41:27.30Pace8:00.00
12+ total. Matthew and Bonnie raced the 3000 today. Both got a PR. Matthew ran 11:04.33, and Bonnie got 11:09.58. Bonnie missed top 8 by 1 place getting outkicked in the last 200 meters.
Leg 1:
Distance12.682Time1:41:27.30Pace8:00.00ZoneEasy Miles

Kimisant Black Clogs Miles: 12.68
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 Boise.

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 - 2023-07-31 08:27:28
Workout Totals: Distance12.000Time1:33:49.60Pace7:49.13
12 total. Easy runs. 10 in Boise, 2 at home.
Leg 1:
Distance4.000Time31:49.90Pace7:57.48ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time15:47.90Pace7:53.95ZoneEasy Miles
With Jacob, Joseph, William, and Bonnie.
Leg 3:
Distance4.000Time30:42.10Pace7:40.52ZoneEasy Miles
With Jacob and Bonnie.
Leg 4:
Distance2.000Time15:29.70Pace7:44.85ZoneEasy Miles
Alone.

Kimisant Black 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
298.802.9919.5411.08332.41
Kimisant Black Clogs Miles: 332.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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