Breaking the Wall

July 2024

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 72.31 Year: 3105.12
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
317.280.7013.250.41331.64
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Mon, Jul 01, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-07-01 08:59:12
Workout Totals: Distance10.000Time1:19:19.00Pace7:55.90
12 total. Easy pace.
Leg 1:
Distance5.000Time39:19.30Pace7:51.86ZoneEasy Miles
With Matthew and Benjamin.
Leg 2:
Distance5.000Time39:59.70Pace7:59.94
With Benjamin.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance5.000Time39:59.70Pace7:59.94ZoneEasy Miles
Cumilative:Distance5.000Time39:59.70Pace7:59.94
Fast Running Friend Workout - 2024-07-01 21:18:30
Workout Totals: Distance2.000Time19:04.00Pace9:32.00
12 total. Easy pace. Bella ran the first mile by herself in 7:39, but managed to hurt her foot. On the second mile she limped and ran 10:22.
Leg 1:
Distance1.000Time8:41.30Pace8:41.30ZoneEasy Miles
With Mary and Leigha.
Leg 2:
Distance1.000Time10:22.70Pace10:22.70ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jul 02, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2024-07-02 08:44:05
Workout Totals: Distance12.000Time1:36:54.30Pace8:04.52
12 total. Did a 2 mile tempo run with Matthew. My first 2 miler in a while. Split it 6:02, 6:07. The hamstring started to threaten becoming dysfunctional in the last mile, so I had to slow down to the fastest it would take.
Leg 1:
Distance0.980Time7:46.80Pace7:56.33ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:09.80Pace6:04.90ZoneThreshold Miles
Tempo run, Matthew paced me.
Leg 3:
Distance7.020Time59:47.60Pace8:31.05ZoneEasy Miles
Distance/cool-down.
Leg 4:
Distance1.000Time8:49.90Pace8:49.90ZoneEasy Miles
With Leigha and Mary. Bella ran ahead.
Leg 5:
Distance1.000Time8:20.20Pace8:20.20ZoneEasy Miles
With Mary. Bella ran ahead.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jul 03, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.750.0012.05

Fast Running Friend Workout - 2024-07-03 08:59:31
Workout Totals: Distance12.046Time1:39:16.00Pace8:14.44
12 total. Track workout day. I could not pace Matthew due to my hamstring problem and also because he is now too fast for me, but I was able to pace Mary and Bella.

Matthew did an 800 in 2:43 due to confusion - was supposed to be 1000. Then he did a 1000 in 3:34, and after about a minute of rest, 400 in 76.

Bella did 600 in 2:25. Mary started with her, but then fell off after a lap. So I gave her a motivational talk and she tried again. With proper focus she was able to run 2:23.
Leg 1:
Distance1.000Time8:03.40Pace8:03.40ZoneEasy Miles
Warm-up with Matthew.
Leg 2:
Distance0.280Time2:43.60Pace9:44.29
Matthew's first interval
Split 1:Distance0.070Time0:38.70Pace9:12.86ZoneEasy Miles
Cumilative:Distance0.070Time0:38.70Pace9:12.86
Split 2:Distance0.070Time0:41.60Pace9:54.29ZoneEasy Miles
Cumilative:Distance0.140Time1:20.30Pace9:33.57
Split 3:Distance0.070Time0:41.50Pace9:52.86ZoneEasy Miles
Cumilative:Distance0.210Time2:01.80Pace9:40.00
Split 4:Distance0.070Time0:41.80Pace9:57.14ZoneEasy Miles
Cumilative:Distance0.280Time2:43.60Pace9:44.29
Split 5:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.280Time2:43.60Pace9:44.29
Leg 3:
Distance0.500Time4:18.80Pace8:37.60ZoneEasy Miles
Recovery jog.
Leg 4:
Distance0.350Time3:34.90Pace10:14.00
Matthew's 1000.
Split 1:Distance0.070Time0:39.20Pace9:20.00ZoneEasy Miles
Cumilative:Distance0.070Time0:39.20Pace9:20.00
Split 2:Distance0.070Time0:42.00Pace10:00.00ZoneEasy Miles
Cumilative:Distance0.140Time1:21.20Pace9:40.00
Split 3:Distance0.070Time0:44.40Pace10:34.29ZoneEasy Miles
Cumilative:Distance0.210Time2:05.60Pace9:58.10
Split 4:Distance0.070Time0:44.90Pace10:41.43ZoneEasy Miles
Cumilative:Distance0.280Time2:50.50Pace10:08.93
Split 5:Distance0.070Time0:44.40Pace10:34.29ZoneEasy Miles
Cumilative:Distance0.350Time3:34.90Pace10:14.00
Leg 5:
Distance0.140Time1:16.80Pace9:08.57
Matthew's 400.
Split 1:Distance0.070Time0:37.60Pace8:57.14ZoneEasy Miles
Cumilative:Distance0.070Time0:37.60Pace8:57.14
Split 2:Distance0.070Time0:39.20Pace9:20.00ZoneEasy Miles
Cumilative:Distance0.140Time1:16.80Pace9:08.57
Leg 6:
Distance2.180Time18:07.00Pace8:18.62ZoneEasy Miles
More distance with Matthew.
Leg 7:
Distance5.500Time43:33.70Pace7:55.22ZoneEasy Miles
Alone.
Leg 8:
Distance0.500Time5:07.10Pace10:14.20ZoneEasy Miles
Warm-up with Mary, Bella, and Leigha.
Leg 9:
Distance0.373Time2:25.50Pace6:30.08ZoneThreshold Miles
Bella's 600.
Leg 10:
Distance0.125Time1:08.40Pace9:07.20ZoneEasy Miles
A jog with Mary.
Leg 11:
Distance0.373Time2:23.80Pace6:25.52ZoneThreshold Miles
Mary's 600.
Leg 12:
Distance0.125Time0:58.50Pace7:48.00ZoneEasy Miles
With Mary.
Leg 13:
Distance0.600Time5:34.50Pace9:17.50ZoneEasy Miles
To the car with Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jul 04, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-07-04 10:34:20
Workout Totals: Distance12.000Time1:35:39.80Pace7:58.32
12 total. Easy pace.
Leg 1:
Distance2.000Time15:46.40Pace7:53.20ZoneEasy Miles
Do not remember who this was with.
Leg 2:
Distance8.000Time1:01:59.90Pace7:44.99ZoneEasy Miles
Part with the kids, part alone, if I remember right.
Leg 3:
Distance1.000Time9:22.80Pace9:22.80ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time8:30.70Pace8:30.70ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jul 05, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-07-05 10:07:16
Workout Totals: Distance12.000Time1:35:33.60Pace7:57.80
12 total. Easy pace.
Leg 1:
Distance10.000Time1:17:39.70Pace7:45.97ZoneEasy Miles
Alone, or maybe part with the kids.
Leg 2:
Distance1.000Time9:26.40Pace9:26.40ZoneEasy Miles
With Mary and Leigha.
Leg 3:
Distance1.000Time8:27.50Pace8:27.50ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jul 06, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.000.0011.00

Fast Running Friend Workout - 2024-07-06 08:25:23
Workout Totals: Distance11.000Time1:27:53.30Pace7:59.39
11 total. Did a tempo run down the canyon - 2 miles in 12:08 (5:55, 6:13). The hamstring seized in the second mile, so I had to slow down a lot. Matthew ran 11:35 paced by Jacob rabbit chasing me and they caught me at the very end. Benjamin did 5 miles in 28:40 if I remember right. He was not feeling well and it got hot by the time he got out, but I told him since I was 51 years old, had an injury, and still ran 2 miles in 12:08, he had to do at least that. He did a bit more appropriate for his age and condition.

Jacob did 2x1000 afterwards, 2:59 and 3:06 down the canyon.
Leg 1:
Distance0.980Time8:11.70Pace8:21.73ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:08.10Pace6:04.05ZoneThreshold Miles
Tempo run.
Leg 3:
Distance8.020Time1:07:33.50Pace8:25.42
Distance.
Split 1:Distance0.000Time0:00.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.10Pace0:00.00
Split 2:Distance8.020Time1:07:33.40Pace8:25.41ZoneEasy Miles
Cumilative:Distance8.020Time1:07:33.50Pace8:25.42

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jul 08, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-07-08 09:53:48
Workout Totals: Distance12.000Time1:38:06.20Pace8:10.52
12 total, easy pace.
Leg 1:
Distance10.000Time1:20:11.00Pace8:01.10ZoneEasy Miles
Do not remember if I ran this alone or part with the kids.
Leg 2:
Distance1.000Time9:35.10Pace9:35.10ZoneEasy Miles
With Leigha and Mary.
Leg 3:
Distance1.000Time8:20.10Pace8:20.10ZoneEasy Miles
With Mary, Bella ran ahead if I remember right.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jul 09, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-07-09 09:17:16
Workout Totals: Distance12.000Time1:38:00.40Pace8:10.03
12 total. Easy pace.
Leg 1:
Distance5.000Time39:33.10Pace7:54.62ZoneEasy Miles
With Matthew.
Leg 2:
Distance5.000Time40:16.50Pace8:03.30ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:29.80Pace9:29.80ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time8:41.00Pace8:41.00ZoneEasy Miles
With Mary. Do not remember if Bella stayed with us or ran ahead.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jul 10, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.570.700.000.0012.27

Fast Running Friend Workout - 2024-07-10 09:40:45
Workout Totals: Distance12.273Time1:38:00.10Pace7:59.11
12 total. Took Mary, Bella, and Leigha to the track. Leigha ran an 800 PR of 3:53 (2:01, 1:52). Bella did 800 in 3:19. Mary was struggling today, could not keep up with Bella, then to not end the day on a bad note I had her run a fast 400 but all she had was 1:40.
Leg 1:
Distance10.000Time1:19:47.90Pace7:58.79ZoneEasy Miles
Part alone, part with the kids if I remember right.
Leg 2:
Distance0.350Time3:06.50Pace8:52.86ZoneEasy Miles
Leg 3:
Distance0.500Time3:53.80Pace7:47.60ZoneEasy Miles
Paced Leigha through 800 with Mary and Bella.
Leg 4:
Distance0.496Time3:19.60Pace6:42.42ZoneMarathon Pace Miles
Paced Bella through 800.
Leg 5:
Distance0.021Time0:09.90Pace7:51.43ZoneEasy Miles
Leg 6:
Distance0.015Time0:07.10Pace7:53.33ZoneEasy Miles
Leg 7:
Distance0.062Time0:28.50Pace7:39.68ZoneEasy Miles
Leg 8:
Distance0.209Time1:40.30Pace7:59.90ZoneMarathon Pace Miles
Paced Mary for the 400.
Leg 9:
Distance0.620Time5:26.50Pace8:46.61ZoneEasy Miles
Cool-down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jul 11, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.740.000.000.0013.74

Fast Running Friend Workout - 2024-07-11 08:13:48
Workout Totals: Distance13.737Time1:50:35.10Pace8:03.01
13.6 total. Forgot where the car was parked, so ended up with 1.6 mile bonus.
Leg 1:
Distance11.600Time1:32:14.90Pace7:57.15ZoneEasy Miles
Part with the Jacob, part alone.
Leg 2:
Distance1.000Time9:14.50Pace9:14.50ZoneEasy Miles
With Mary and Leigha.
Leg 3:
Distance1.137Time9:05.70Pace7:59.95
With Mary.
Split 1:Distance0.000Time0:00.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.10Pace0:00.00
Split 2:Distance1.137Time9:05.60Pace7:59.86ZoneEasy Miles
Cumilative:Distance1.137Time9:05.70Pace7:59.95

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

Fast Running Friend Workout - 2024-07-12 09:01:32
Workout Totals: Distance12.000Time1:36:04.90Pace8:00.41
12 total. Easy pace.
Leg 1:
Distance5.000Time39:07.30Pace7:49.46ZoneEasy Miles
With Matthew.
Leg 2:
Distance5.000Time38:51.20Pace7:46.24ZoneEasy Miles
Alone, I think.
Leg 3:
Distance1.000Time9:16.90Pace9:16.90ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time8:49.50Pace8:49.50ZoneEasy Miles
With Mary. Do not remember if Bella ran ahead.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jul 13, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Fast Running Friend Workout - 2024-07-13 08:11:21
Workout Totals: Distance16.000Time2:09:21.80Pace8:05.11
15 total, did a 2 mile tempo down the canyon in 11:56.
Leg 1:
Distance0.980Time8:11.90Pace8:21.94ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:56.80Pace5:58.40ZoneEasy Miles
Tempo run.
Leg 3:
Distance11.020Time1:30:42.00Pace8:13.83ZoneEasy Miles
Distance.
Leg 4:
Distance2.000Time18:31.10Pace9:15.55ZoneEasy Miles
With Mary and Bella.

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

Fast Running Friend Workout - 2024-07-15 08:57:40
Workout Totals: Distance12.000Time1:36:36.30Pace8:03.03
12 total, easy pace.
Leg 1:
Distance1.000Time7:43.50Pace7:43.50ZoneEasy Miles
Alone.
Leg 2:
Distance5.000Time39:27.30Pace7:53.46ZoneEasy Miles
With Matthew and Benjamin, I think.
Leg 3:
Distance4.000Time31:50.60Pace7:57.65ZoneEasy Miles
With Benjamin if I remember right.
Leg 4:
Distance1.000Time9:17.10Pace9:17.10ZoneEasy Miles
With Leigha.
Leg 5:
Distance1.000Time8:17.80Pace8:17.80ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jul 16, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-07-16 09:14:08
Workout Totals: Distance12.000Time1:34:42.50Pace7:53.54
12 total. Did a mile pickup in 5:53.
Leg 1:
Distance0.980Time8:14.30Pace8:24.39ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time5:53.40Pace5:53.40ZoneEasy Miles
Fast mile.
Leg 3:
Distance8.020Time1:03:02.60Pace7:51.65ZoneEasy Miles
I think I ran this mostly alone.
Leg 4:
Distance1.000Time8:49.70Pace8:49.70ZoneEasy Miles
With Mary and Leigha.
Leg 5:
Distance1.000Time8:42.50Pace8:42.50ZoneEasy Miles
With Mary.

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

Fast Running Friend Workout - 2024-07-17 07:37:08
Workout Totals: Distance12.000Time1:37:12.70Pace8:06.06
12 total. Easy pace.
Leg 1:
Distance10.000Time1:18:37.50Pace7:51.75ZoneEasy Miles
Leg 2:
Distance1.000Time9:20.60Pace9:20.60ZoneEasy Miles
With Mary and Leigha.
Leg 3:
Distance1.000Time9:14.60Pace9:14.60ZoneEasy Miles
With Mary.

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

Fast Running Friend Workout - 2024-07-18 08:59:36
Workout Totals: Distance10.000Time1:17:57.60Pace7:47.76
12 total. Easy pace.
Leg 1:
Distance10.000Time1:17:57.60Pace7:47.76ZoneEasy Miles
Part with the kids, part alone, if I remember right.
Fast Running Friend Workout - 2024-07-18 21:42:45
Workout Totals: Distance2.000Time18:59.40Pace9:29.70
Leg 1:
Distance2.000Time18:59.40Pace9:29.70ZoneEasy Miles
With Mary and Bella.

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

Fast Running Friend Workout - 2024-07-19 07:47:29
Workout Totals: Distance12.000Time1:35:47.50Pace7:58.96
12 total. Easy pace.
Leg 1:
Distance8.000Time1:02:23.20Pace7:47.90ZoneEasy Miles
With Jacob.
Leg 2:
Distance2.000Time15:56.90Pace7:58.45ZoneEasy Miles
With Stephen, Matthew and William.
Leg 3:
Distance1.000Time9:21.30Pace9:21.30ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time8:06.10Pace8:06.10ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jul 20, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.530.003.000.0017.53

Fast Running Friend Workout - 2024-07-20 08:03:17
Workout Totals: Distance17.530Time2:19:05.40Pace7:56.06
About 17.5 total. Did a 2 mile tempo run in 11:48 (5:48, 6:00). Fastest since the injury. Happy that I closed in 6:00. Matthew ran 11:35. Jacob paced him. Do not remember what Benjamin did. 5 mile tempo, but do not remember what he got.
Leg 1:
Distance0.980Time7:58.60Pace8:08.37ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:48.40Pace5:54.20ZoneThreshold Miles
Tempo run.
Leg 3:
Distance6.050Time51:42.60Pace8:32.83ZoneEasy Miles
Mostly with Benjamin.
Leg 4:
Distance1.000Time5:57.10Pace5:57.10ZoneThreshold Miles
Leg 5:
Distance5.500Time44:25.20Pace8:04.58ZoneEasy Miles
Leg 6:
Distance1.000Time9:00.50Pace9:00.50ZoneEasy Miles
With Mary and Leigha.
Leg 7:
Distance1.000Time8:13.00Pace8:13.00ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jul 22, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2024-07-22 19:29:10
Workout Totals: Distance9.000Time1:14:00.10Pace8:13.34
Got 8 miles in while travelling to College Station, TX for the USATF nationals.
Leg 1:
Distance9.000Time1:14:00.10Pace8:13.34ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jul 23, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-07-23 05:56:00
Workout Totals: Distance12.000Time1:38:08.50Pace8:10.71
12 total. Matthew raced 3000 in 11:10.
Leg 1:
Distance10.000Time1:20:07.40Pace8:00.74ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time9:44.60Pace9:44.60ZoneEasy Miles
With Leigha, Mary, Bella, and Stephen.
Leg 3:
Distance1.000Time8:16.50Pace8:16.50ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jul 24, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-07-24 07:08:48
Workout Totals: Distance10.000Time1:20:38.50Pace8:03.85
12 total. Jacob raced 1500 in 4:35.
Leg 1:
Distance2.000Time15:48.40Pace7:54.20ZoneEasy Miles
With Jacob and Matthew.
Leg 2:
Distance3.000Time25:09.40Pace8:23.13ZoneEasy Miles
With Stephen and Matthew.
Leg 3:
Distance5.000Time39:40.70Pace7:56.14
Alone.
Split 1:Distance5.000Time39:40.70Pace7:56.14ZoneEasy Miles
Cumilative:Distance5.000Time39:40.70Pace7:56.14
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance5.000Time39:40.70Pace7:56.14
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance5.000Time39:40.70Pace7:56.14
Split 4:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance5.000Time39:40.70Pace7:56.14
Split 5:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance5.000Time39:40.70Pace7:56.14
Split 6:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance5.000Time39:40.70Pace7:56.14
Fast Running Friend Workout - 2024-07-24 20:20:59
Workout Totals: Distance2.000Time19:15.90Pace9:37.95
Leg 1:
Distance1.000Time9:47.10Pace9:47.10ZoneEasy Miles
With Stephen, Jacob, Leigha and Bella.
Leg 2:
Distance1.000Time9:28.80Pace9:28.80ZoneEasy Miles
With Stephen, Jacob, and Bella.

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

Fast Running Friend Workout - 2024-07-25 19:34:38
Workout Totals: Distance12.000Time1:41:10.40Pace8:25.87
12 total, easy pace. Bella ran 3:20 in the 800.
Leg 1:
Distance10.000Time1:21:00.10Pace8:06.01ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time9:50.30Pace9:50.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time10:20.00Pace10:20.00ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jul 26, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2024-07-26 20:41:57
Workout Totals: Distance8.000Time1:03:44.30Pace7:58.04
Travel day, but got 8 miles in.
Leg 1:
Distance1.000Time9:34.80Pace9:34.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance7.000Time54:09.50Pace7:44.21ZoneEasy Miles
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jul 27, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.040.003.000.0016.04

Fast Running Friend Workout - 2024-07-27 07:36:08
Workout Totals: Distance16.040Time2:03:32.00Pace7:42.09
16 total. Benjamin and Jacob paced me through 2 miles in 11:47 (5:49, 5:58), then after some distance Benjamin also pulled me through a mile in 5:53. Jacob kept on going and got 5 miles (last one uphill) in a low 29 if I remember right.
Leg 1:
Distance1.040Time8:56.50Pace8:35.87ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:47.30Pace5:53.65ZoneThreshold Miles
Tempo run.
Leg 3:
Distance5.100Time41:02.90Pace8:02.92ZoneEasy Miles
With Benjamin.
Leg 4:
Distance1.000Time5:53.00Pace5:53.00ZoneThreshold Miles
Another mile interval for a bonus.
Leg 5:
Distance0.900Time7:08.50Pace7:56.11ZoneEasy Miles
To the car.
Leg 6:
Distance5.000Time39:39.40Pace7:55.88ZoneEasy Miles
Leg 7:
Distance1.000Time9:04.40Pace9:04.40ZoneEasy Miles
With Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jul 29, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.350.000.500.1612.01

Fast Running Friend Workout - 2024-07-29 08:20:56
Workout Totals: Distance12.000Time1:35:22.00Pace7:56.83
12 total. Did 0.5 in 3:04 with Stephen and Matthew + pickup on the hill.
Leg 1:
Distance1.000Time7:59.60Pace7:59.60ZoneEasy Miles
Alone.
Leg 2:
Distance0.500Time3:55.10Pace7:50.20ZoneEasy Miles
Warm-up with Stephen and Matthew.
Leg 3:
Distance0.500Time3:04.80Pace6:09.60ZoneThreshold Miles
0.5 interval with Stephen and Matthew.
Leg 4:
Distance2.000Time15:47.00Pace7:53.50
With Stephen and Matthew, pickup on the uphill.
Split 1:Distance1.845Time14:47.70Pace8:01.14ZoneEasy Miles
Cumilative:Distance1.845Time14:47.70Pace8:01.14
Split 2:Distance0.155Time0:59.30Pace6:22.58ZoneVO2 Max Miles
Cumilative:Distance2.000Time15:47.00Pace7:53.50
Leg 5:
Distance6.000Time46:41.20Pace7:46.87ZoneEasy Miles
I think I ran this alone. Or maybe with Benjamin.
Leg 6:
Distance1.000Time9:46.70Pace9:46.70ZoneEasy Miles
With Leigha.
Leg 7:
Distance1.000Time8:07.60Pace8:07.60ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jul 30, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.002.000.2512.00

Fast Running Friend Workout - 2024-07-30 07:21:57
Workout Totals: Distance12.000Time1:39:31.30Pace8:17.61
12 total. Did a 2 mile tempo in 11:46 (even splits) + the last quarter of Matthew's workout (4x0.25). Jacob paced me for the first 2, then finished out the 5. I think he ran 28:58.
Leg 1:
Distance1.040Time8:29.10Pace8:09.52ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:46.20Pace5:53.10ZoneThreshold Miles
Tempo run.
Leg 3:
Distance1.960Time15:42.40Pace8:00.82ZoneEasy Miles
Back to the car.
Leg 4:
Distance2.480Time20:43.30Pace8:21.33ZoneEasy Miles
Watching Matthew do 3x0.25.
Leg 5:
Distance0.250Time1:16.90Pace5:07.60ZoneVO2 Max Miles
Decided to join Matthew for a quarter.
Leg 6:
Distance2.270Time21:43.80Pace9:34.36ZoneEasy Miles
Cool-down with Matthew.
Leg 7:
Distance1.000Time9:46.50Pace9:46.50ZoneEasy Miles
With Leigha.
Leg 8:
Distance1.000Time10:03.10Pace10:03.10ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jul 31, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-07-31 08:21:00
Workout Totals: Distance12.000Time1:36:55.10Pace8:04.59
12 total. Easy pace.
Leg 1:
Distance10.000Time1:17:50.90Pace7:47.09ZoneEasy Miles
Do not remember much about this run.
Leg 2:
Distance1.000Time9:44.70Pace9:44.70ZoneEasy Miles
With Leigha and Mary.
Leg 3:
Distance1.000Time9:19.50Pace9:19.50ZoneEasy Miles
With Mary.
Leg 4:
Distance0.000Time4:01.50Pace0:00.00ZoneEasy Miles
Leg 5:
Distance0.000Time3:00.60Pace0:00.00ZoneEasy Miles
Leg 6:
Distance0.000Time0:01.40Pace0:00.00
Split 1:Distance0.000Time0:00.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.20Pace0:00.00
Split 2:Distance0.000Time0:01.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:01.40Pace0:00.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
317.280.7013.250.41331.64
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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