Breaking the Wall

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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: 0.00 Year: 3010.45
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
254.134.9950.4311.25320.80
Neon Crocs 2 Miles: 320.81
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Aug 01, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.7512.00

Fast Running Friend Workout - 2019-08-01 07:58:35
Workout Totals: Distance12.000Time1:30:05.90Pace7:30.49
In Rexburg. Mostly easy 12 (9+3). Usual distances for the kids. Did 3x0.25 in the evening.
Leg 1:Distance1.000Time7:39.00Pace7:39.00
With Matthew.
Leg 2:Distance6.000Time46:02.40Pace7:40.40
With Joseph and Jacob, part with William and Stephen.
Leg 3:Distance2.000Time14:54.50Pace7:27.25
With Julia.
Leg 4:Distance3.000Time21:30.00Pace7:10.00
Alone, did 0.25 pickups.
Split 1:Distance1.000Time7:29.70Pace7:29.70
Cumilative:Distance1.000Time7:29.70Pace7:29.70
Split 2:Distance0.250Time1:22.10Pace5:28.40
Cumilative:Distance1.250Time8:51.80Pace7:05.44
Split 3:Distance0.750Time5:59.30Pace7:59.07
Cumilative:Distance2.000Time14:51.10Pace7:25.55
Split 4:Distance0.250Time1:19.80Pace5:19.20
Cumilative:Distance2.250Time16:10.90Pace7:11.51
Split 5:Distance0.500Time3:59.30Pace7:58.60
Cumilative:Distance2.750Time20:10.20Pace7:20.07
Split 6:Distance0.250Time1:19.80Pace5:19.20
Cumilative:Distance3.000Time21:30.00Pace7:10.00
 

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Aug 02, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.001.2612.01

Fast Running Friend Workout - 2019-08-02 08:48:31
Workout Totals: Distance12.010Time1:29:43.70Pace7:28.27
In Rexburg. Did 2x0.25 + 0.51 alone in the morning after running easy with the kids. In the evening did part of the run with the kids as well, Joseph did the last 0.25 in 72.2, I was a bit behind in 72.6, Jacob got 74.
Leg 1:Distance1.000Time7:34.00Pace7:34.00
With Matthew.
Leg 2:Distance4.000Time30:45.90Pace7:41.48
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance4.010Time28:39.10Pace7:08.70
Alone, did pickups.
Split 1:Distance0.250Time1:16.30Pace5:05.20
Cumilative:Distance0.250Time1:16.30Pace5:05.20
Split 2:Distance1.500Time11:41.60Pace7:47.73
Cumilative:Distance1.750Time12:57.90Pace7:24.51
Split 3:Distance0.250Time1:17.20Pace5:08.80
Cumilative:Distance2.000Time14:15.10Pace7:07.55
Split 4:Distance1.500Time11:46.50Pace7:51.00
Cumilative:Distance3.500Time26:01.60Pace7:26.17
Split 5:Distance0.510Time2:37.50Pace5:08.82
Cumilative:Distance4.010Time28:39.10Pace7:08.70
 
Leg 4:Distance2.000Time14:59.20Pace7:29.60
With Joseph and Jacob, pickup in the last quarter.
Split 1:Distance1.750Time13:46.60Pace7:52.34
Cumilative:Distance1.750Time13:46.60Pace7:52.34
Split 2:Distance0.250Time1:12.60Pace4:50.40
Cumilative:Distance2.000Time14:59.20Pace7:29.60
 
Leg 5:Distance1.000Time7:45.50Pace7:45.50
Alone.

Neon Crocs 2 Miles: 12.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Aug 03, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

Fast Running Friend Workout - 2019-08-03 08:34:48
Workout Totals: Distance16.000Time1:58:40.40Pace7:25.03
Did 16 total (13+3) in Rexburg. Usual distances for the kids. I did 2x2 11:56 (6:07, 5:49), 11:49 (6:03, 5:46), first one was with Jacob. For some reason this course here is slow. I wheeled it, so it is accurate, but for some reason all of us are consistently putting in more effort than we do at home on flat courses to hit the same times. The elevation is slightly higher, but not that high - 4860 feet. The course is not awfully hilly, just has a mild rise in the second quarter, which is compensated with a drop on the way back (it is out and back course) but I am certain even on our hillier course we can hit faster times at home. We will try next week when we are back.

Benjamin struggled today as well, ran 44:37 for 8 miles from a bit above Vivian Park to the house (downhill until the last mile, then uphill), said he felt problems breathing starting at 3.5, but at the end felt like he had not worked very hard.
Leg 1:Distance1.000Time7:35.30Pace7:35.30
With Matthew and William.
Leg 2:Distance2.000Time16:13.20Pace8:06.60
With Jacob and William.
Leg 3:Distance1.000Time7:45.80Pace7:45.80
With William, Joseph, and Jacob.
Leg 4:Distance2.000Time11:56.40Pace5:58.20
Tempo run with Jacob, Joseph ran a bit with us, but I stopped him after a bit less than 0.5 as was struggling.
Leg 5:Distance1.000Time9:12.30Pace9:12.30
With Jacob.
Leg 6:Distance2.000Time11:49.00Pace5:54.50
Tempo run alone.
Leg 7:Distance4.000Time31:03.60Pace7:45.90
With Stephen.
Leg 8:Distance3.000Time23:04.80Pace7:41.60
With Julia.

Neon Crocs 2 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Aug 04, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Fast Sunday. Went to church in Rexburg.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Aug 05, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.003.500.0013.00

Fast Running Friend Workout - 2019-08-05 07:44:39
Workout Totals: Distance13.000Time1:33:12.70Pace7:10.21
Still in Rexburg. Total of 13 (10+3). Usual distances for the kids. Did tempo runs/pickups with the boys. 2 with Joseph and Jacob in 11:50 (6:05, 5:45), 0.5 with Stephen in 2:59.9, and 1 with William in 5:57.
Leg 1:Distance2.000Time15:11.20Pace7:35.60
With Joseph, Jacob, and Stephen.
Leg 2:Distance2.000Time11:50.50Pace5:55.25
Tempo run with Joseph and Jacob.
Leg 3:Distance2.000Time14:48.70Pace7:24.35
With Stephen.
Split 1:Distance1.500Time11:48.80Pace7:52.53
Cumilative:Distance1.500Time11:48.80Pace7:52.53
Split 2:Distance0.500Time2:59.90Pace5:59.80
Cumilative:Distance2.000Time14:48.70Pace7:24.35
 
Leg 4:Distance1.000Time8:09.20Pace8:09.20
With William.
Leg 5:Distance1.000Time5:57.70Pace5:57.70
With William.
Leg 6:Distance1.000Time7:28.60Pace7:28.60
With Matthew and William.
Leg 7:Distance1.000Time7:37.10Pace7:37.10
With William.
Leg 8:Distance3.000Time22:09.70Pace7:23.23
With Julia at night.

Neon Crocs 2 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Aug 06, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.250.0012.25

Fast Running Friend Workout - 2019-08-06 09:04:24
Workout Totals: Distance12.250Time1:33:36.80Pace7:38.51
Still in Rexburg. Joseph, Jacob, William and Stephen were at the scout camp, ran their usual distances there today. I ran some alone, some with Matthew, Mary, and Bella, and some with Julia. Total of 12 (9+3).

Benjamin did a 6 mile tempo down the canyon at home in 31:20. His breathing struggles seemed to be gone. This confirmed my suspicions. My theory was that at 5:30 and slower he has the oxygen to think. So after some time he overthinks some feedback from his body and it seems to him he does not have enough oxygen. I figured if he goes 5:20 or faster, he would not have the oxygen to think, so I told him to start at 5:20.
Leg 1:Distance1.000Time7:19.60Pace7:19.60
With Matthew.
Leg 2:Distance5.000Time36:26.60Pace7:17.32
Alone.
Leg 3:Distance3.000Time23:25.60Pace7:48.53
With Julia.
Leg 4:Distance0.250Time2:41.80Pace10:47.20
With Bella and Matthew.
Leg 5:Distance0.500Time4:35.30Pace9:10.60
With Mary.
Leg 6:Distance2.000Time15:32.10Pace7:46.05
With Julia. Pickup for 0.25 at the end.
Split 1:Distance1.750Time14:00.50Pace8:00.29
Cumilative:Distance1.750Time14:00.50Pace8:00.29
Split 2:Distance0.250Time1:31.60Pace6:06.40
Cumilative:Distance2.000Time15:32.10Pace7:46.05
 
Leg 7:Distance0.500Time3:35.80Pace7:11.60
Alone.

Neon Crocs 2 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Aug 07, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2019-08-07 08:47:44
Workout Totals: Distance12.000Time1:27:59.10Pace7:19.93
Still in Rexburg. Joseph, Jacob, William, and Stephen still at the camp, did their runs there, easy pace. I was having some stomach issues, but still did a 2 mile tempo run out and back in 11:37 (5:54, 5:43). Clearly felt something wrong with the stomach in the last half mile, but was able to maintain decent pace through it. Julia did 3+1, Benjamin and Jenny did easy runs, their usual distances at home.
Leg 1:Distance2.000Time14:39.70Pace7:19.85
Alone - warmup.
Leg 2:Distance2.000Time11:37.40Pace5:48.70
Alone - tempo run.
Leg 3:Distance1.000Time7:35.40Pace7:35.40
With Matthew.
Leg 4:Distance3.000Time23:42.00Pace7:54.00
With Julia.
Leg 5:Distance1.000Time7:07.80Pace7:07.80
Alone.
Leg 6:Distance0.500Time4:32.90Pace9:05.80
With Mary.
Leg 7:Distance2.500Time18:43.90Pace7:29.56
Alone.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Aug 08, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Fast Running Friend Workout - 2019-08-08 08:52:16
Workout Totals: Distance12.000Time1:29:26.70Pace7:27.22
In Rexburg. Easy runs for the most part. Julia made a breakthrough in climbing out of her fitness dip. She ran 1 mile in 6:20. It was technically slightly aided, 16 feet of drop, but at 4900 feet. We did measure it with the wheel. Joseph, Jacob, William, and we all running slower even on the downhill direction of that mile that we would have expected from the effort.

So I was quite happy that she was only 6 seconds of her PR which she set in on March 9th last year. She had not been able to get close to that time in almost a year and a half.

Joseph, Jacob, William, and Stephen ran easy at the scout camp. Benjamin and Jenny ran at home - usual distances. Benjamin did a 2 mile tempo at 5:20 pace.
Leg 1:Distance2.000Time15:26.30Pace7:43.15
Mostly alone, a little bit with Derrick.
Leg 2:Distance1.000Time7:16.30Pace7:16.30
With Matthew.
Leg 3:Distance3.000Time21:06.80Pace7:02.27
Alone.
Leg 4:Distance1.000Time7:59.20Pace7:59.20
With Julia.
Leg 5:Distance1.000Time6:20.40Pace6:20.40
Julia's fast mile.
Leg 6:Distance1.000Time7:44.00Pace7:44.00
With Julia.
Leg 7:Distance0.500Time4:43.70Pace9:27.40
With Mary.
Leg 8:Distance1.000Time7:50.20Pace7:50.20
With Julia.
Leg 9:Distance1.500Time10:59.80Pace7:19.87
Alone.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Aug 09, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2019-08-09 08:20:37
Workout Totals: Distance12.000Time1:31:18.10Pace7:36.51
Rexburg. Total of 12. Did some random fast quarters today. Tested Sarah's friend Lindsay who was a sprinter/hurdler in high school, and has been running on and off since then. She has good speed, we tested her over a quarter, she opened with the first half in 34, though due to the lack of training slowed down over the second half, but still finished in 81.

Joseph, Jacob, William and Stephen ran easy at the camp, Benjamin and Jenny ran their usual distances at an easy pace at home.
Leg 1:Distance2.000Time14:09.60Pace7:04.80
Alone.
Split 1:Distance1.750Time12:52.30Pace7:21.31
Cumilative:Distance1.750Time12:52.30Pace7:21.31
Split 2:Distance0.250Time1:17.30Pace5:09.20
Cumilative:Distance2.000Time14:09.60Pace7:04.80
 
Leg 2:Distance0.250Time1:52.80Pace7:31.20
Sarah and Lindsay did a fast quarter. I paced Lindsay.
Split 1:Distance0.250Time1:21.10Pace5:24.40
Cumilative:Distance0.250Time1:21.10Pace5:24.40
Lindsay
Split 2:Distance0.000Time0:31.70Pace0:00.00
Cumilative:Distance0.250Time1:52.80Pace7:31.20
Sarah.
 
Leg 3:Distance0.250Time1:50.20Pace7:20.80
Another quarter with Sarah.
Leg 4:Distance2.000Time14:35.70Pace7:17.85
Alone, with a fast quarter.
Split 1:Distance1.750Time13:21.80Pace7:38.17
Cumilative:Distance1.750Time13:21.80Pace7:38.17
Split 2:Distance0.250Time1:13.90Pace4:55.60
Cumilative:Distance2.000Time14:35.70Pace7:17.85
 
Leg 5:Distance1.000Time7:23.40Pace7:23.40
With Matthew.
Leg 6:Distance3.000Time23:54.30Pace7:58.10
With Julia.
Leg 7:Distance0.250Time1:13.60Pace4:54.40
Fast quarter alone.
Leg 8:Distance0.250Time1:58.90Pace7:55.60
Back to the house.
Leg 9:Distance0.500Time4:45.00Pace9:30.00
With Mary.
Leg 10:Distance2.000Time15:50.90Pace7:55.45
With Julia.
Leg 11:Distance0.500Time3:43.70Pace7:27.40
Alone.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Aug 10, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.004.000.0011.00

Fast Running Friend Workout - 2019-08-10 09:19:34
Workout Totals: Distance11.000Time1:18:26.20Pace7:07.84
Busy day, traveled home from Rexburg with the whole family minus Benjamin and Jenny, then we had Stake Conference in the evening, but got 11 miles in with 2x2 tempo runs. First with Joseph and Jacob. They were tired after the camp, so they were very cautious in the first mile, slight uphill, perhaps too cautious - 6:35, but then we turned around and ran 5:48 (5:49 for Jacob) with the last quarter in 77 (78 for Jacob).

On my second tempo I surprised myself with 11:25 (5:51, 5:34). Felt strong, was breathing hard, but was getting some speed out of the breathing, which I think is a good sign.

At home Benjamin did an 8 mile tempo from Vivian Park to the house in 43:37. He again felt something holding him back, but not as much as last week. Jenny did 6 miles out and back at sub-7:30 pace.
Leg 1:Distance2.000Time15:08.30Pace7:34.15
With Joseph and Jacob.
Leg 2:Distance2.000Time12:23.00Pace6:11.50
Tempo run with Joseph and Jacob.
Leg 3:Distance1.000Time7:38.20Pace7:38.20
With Matthew.
Leg 4:Distance2.000Time15:57.90Pace7:58.95
With William and Stephen.
Leg 5:Distance2.000Time11:25.70Pace5:42.85
Tempo run alone.
Leg 6:Distance2.000Time15:53.10Pace7:56.55
Alone.

Neon Crocs 2 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Aug 11, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Stake Conference. A quote from it: FEAR: False Evidence Appearing Real.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Aug 12, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2019-08-12 08:44:08
Workout Totals: Distance12.000Time1:33:06.70Pace7:45.56
Total of 12. Usual distances for everybody.

Did a test tempo run with Joseph, Jacob, and Benjamin on the ward 2 mile course. I wanted to see how it compared to the course in Rexburg. Unfortunately Joseph was not 100% today so we did not really push it so we did not get much out of the experiment. 6:11 uphill for the first half, 5:51 for the last mile down. We did not really start pushing until the last 500 or so, and even then Jacob was struggling, so it is hard to tell which course is faster.
Leg 1:Distance1.500Time11:47.90Pace7:51.93
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:Distance2.000Time12:02.20Pace6:01.10
Tempo run on the ward 2 mile course with Benjamin and Jacob, Joseph fell back in the last half mile, finished in 12:14.
Leg 3:Distance0.500Time4:41.20Pace9:22.40
Cool-down with Joseph, Jacob, and Benjamin.
Leg 4:Distance1.000Time7:50.30Pace7:50.30
With Benjamin and Matthew.
Leg 5:Distance4.000Time32:56.70Pace8:14.18
With William, Stephen, and Benjamin.
Leg 6:Distance3.000Time23:48.40Pace7:56.13
With Benjamin in the evening.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Aug 13, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.551.000.000.5012.05

Fast Running Friend Workout - 2019-08-13 09:02:19
Workout Totals: Distance12.047Time1:32:49.40Pace7:42.31
Total of 12, easy except for pacing.

Today Stephen ran a PR in the track mile - 6:20.2 - splits 89, 94, 99, 95. We need to work on not getting soft in the third lap, with Stephen it takes some special work.

William ran 2:41.0 for the 800, also a PR, splits 78 high, 82 high. Perfect splits, we just need to get used to a faster start.

Otherwise, kids did their usual distances.
Leg 1:Distance1.050Time8:50.30Pace8:25.05
Warm-up with the kids.
Leg 2:Distance1.000Time6:20.20Pace6:20.20
Paced Stephen through 1 mile time trial with Joseph and Jacob.
Leg 3:Distance0.497Time2:41.00Pace5:23.94
Paced William through 800 time trial with Joseph and Jacob.
Leg 4:Distance1.500Time13:24.50Pace8:56.33
Cool-down with the boys.
Leg 5:Distance1.000Time7:44.80Pace7:44.80
With Matthew and William.
Leg 6:Distance4.000Time29:49.70Pace7:27.43
Alone.
Leg 7:Distance3.000Time23:58.90Pace7:59.63
With Benjamin, part with Joseph and Jacob.

Neon Crocs 2 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Aug 14, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.006.000.0012.15

Fast Running Friend Workout - 2019-08-14 08:18:20
Workout Totals: Distance12.150Time1:24:48.40Pace6:58.80
Kids ran on their own today, easy pace usual distances. I did a bit over 12 total with a workout 3x2 down the canyon 11:38, 11:37, 11:19. In the first two I focused on staying relaxed and in control, in the last one I did the same in the first mile (5:46), but then pressed a bit harder in the last mile, which was 5:33 (2:52, 2:41).

Benjamin had a good workout - 8 mile tempo from Vivian Park to the house in 42:20, 5:17.5 average. I told him to run the first harder mile in 5:30, then speed up to 5:20 once the elevation got lower and he had the downhill, and then just try to hold it until he could not. He was able to hold it all the way. This is his best time on this course so far.
Leg 1:Distance1.480Time11:24.00Pace7:42.16
Warm-up.
Leg 2:Distance8.000Time52:24.60Pace6:33.08
3x2 down the canyon workout.
Split 1:Distance2.000Time11:38.70Pace5:49.35
Cumilative:Distance2.000Time11:38.70Pace5:49.35
Split 2:Distance1.000Time9:00.80Pace9:00.80
Cumilative:Distance3.000Time20:39.50Pace6:53.17
Split 3:Distance2.000Time11:37.90Pace5:48.95
Cumilative:Distance5.000Time32:17.40Pace6:27.48
Split 4:Distance1.000Time8:47.50Pace8:47.50
Cumilative:Distance6.000Time41:04.90Pace6:50.82
Split 5:Distance2.000Time11:19.70Pace5:39.85
Cumilative:Distance8.000Time52:24.60Pace6:33.08
 
Leg 3:Distance2.670Time20:59.80Pace7:51.84
Cool-down.

Neon Crocs 2 Miles: 12.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Aug 15, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-08-15 08:45:48
Workout Totals: Distance12.000Time1:34:12.60Pace7:51.05
Easy runs for everybody today, Benjamin did a bit more - total of 13 (9+4), I did 12 (9+3), usual distances for everybody else.
Leg 1:Distance1.000Time8:01.90Pace8:01.90
With Matthew.
Leg 2:Distance4.000Time31:36.30Pace7:54.07
With Jacob, William, and Stephen.
Leg 3:Distance4.000Time31:35.90Pace7:53.98
With Joseph.
Leg 4:Distance3.000Time22:58.50Pace7:39.50
In the evening, first two with Joseph and Jacob, the last mile alone.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Aug 16, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.050.001.240.7513.04

Fast Running Friend Workout - 2019-08-16 08:39:22
Workout Totals: Distance13.038Time1:41:06.80Pace7:45.32
Usual distances more or less, some of the kids did workouts at Orem High. Stephen and Jenny did a ladder 1000 + 600 + 400 + 200, times: 3:44.7, 2:13.7, 90.7, and 39.4. As expected, it was not too difficult for Jenny, but Stephen struggled.

William did 3x500 1:39.2 (with me and Jacob), 1:43 (with Jacob), and 1:39.6. He also struggled, but mostly mentally.
 
Leg 1:Distance1.050Time9:34.60Pace9:07.24
Warm-up with the kids.
Leg 2:Distance0.311Time1:39.20Pace5:18.97
500 with William and Jacob.
Leg 3:Distance0.621Time3:44.70Pace6:01.84
1000 with Stephen and Jenny.
Leg 4:Distance0.250Time2:22.40Pace9:29.60
Recovery jog with Stephen and Jenny.
Leg 5:Distance0.373Time2:13.70Pace5:58.45
600 with Stephen and Jenny.
Leg 6:Distance0.872Time7:08.60Pace8:11.51
The rest of the workout with Stephen and Jenny.
Split 1:Distance0.250Time2:31.70Pace10:06.80
Cumilative:Distance0.250Time2:31.70Pace10:06.80
Recovery.
Split 2:Distance0.248Time1:30.70Pace6:05.73
Cumilative:Distance0.498Time4:02.40Pace8:06.75
400
Split 3:Distance0.250Time2:26.80Pace9:47.20
Cumilative:Distance0.748Time6:29.20Pace8:40.32
Recovery.
Split 4:Distance0.124Time0:39.40Pace5:17.74
Cumilative:Distance0.872Time7:08.60Pace8:11.51
200
 
Leg 7:Distance0.250Time2:29.40Pace9:57.60
Leg 8:Distance0.311Time1:39.60Pace5:20.26
500 with William.
Leg 9:Distance1.000Time8:51.00Pace8:51.00
Back to the house with William.
Leg 10:Distance4.000Time29:40.80Pace7:25.20
First 1.5 with Joseph, the rest alone.
Leg 11:Distance4.000Time31:42.80Pace7:55.70
With Benjamin.

Neon Crocs 2 Miles: 13.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Aug 17, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.006.000.0016.15

Fast Running Friend Workout - 2019-08-17 07:53:10
Workout Totals: Distance16.150Time1:56:46.20Pace7:13.82
Total of 16. Did 2x3 with Chad down the canyon, first also with Joseph and Jacob. First was 17:25 (5:48, 5:54, 5:43), second 16:42 (5:35, 5:36, 5:31). Joseph was struggling so we slowed it down to 5:54 in the second mile of his interval.

Benjamin did 2x4, 21:16 and 20:42 (last mile 4:56).

Joseph and Jacob ran 8 total, Stephen 5, William 6. Otherwise usual distances.
Leg 1:Distance2.480Time20:42.30Pace8:20.93
Warm-up with Benjamin, Chad, Joseph, and Jacob.
Leg 2:Distance3.000Time17:25.20Pace5:48.40
Tempo interval with Chad, Joseph, and Jacob.
Leg 3:Distance2.000Time16:43.20Pace8:21.60
Recovery with Chad.
Leg 4:Distance3.000Time16:42.20Pace5:34.07
Tempo interval with Chad.
Leg 5:Distance1.670Time13:53.20Pace8:18.92
Cool-down with Chad.
Leg 6:Distance1.000Time7:54.70Pace7:54.70
With Matthew.
Leg 7:Distance3.000Time23:25.40Pace7:48.47
Pushed Bella and Leigha in the stroller.

Neon Crocs 2 Miles: 16.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Aug 18, 2019
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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Mon, Aug 19, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-08-19 08:27:34
Workout Totals: Distance12.000Time1:30:18.80Pace7:31.57
Easy 12 (9+3). Matthew was sick today, did not run. Mary was still recovering, ran only 0.25. Otherwise usual distances for the kids.
Leg 1:Distance9.000Time1:07:19.90Pace7:28.88
With Benjamin.
Leg 2:Distance3.000Time22:58.90Pace7:39.63
With Benjamin.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Aug 20, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.151.000.003.0012.15

Fast Running Friend Workout - 2019-08-20 07:42:13
Workout Totals: Distance12.150Time1:30:07.80Pace7:25.09
Benjamin did 2x3 down the canyon in 16:06 and 15:47. On the first interval Joseph, Jacob, and I ran with him to failure to maintain the pace, then to the nearest point where we felt good about being done. For Joseph that point was 0.5 in 2:39 and he was done. Jacob made it to about 1.5, and then finished out 2 miles in 10:49, which is his course PR. I made it to a little bit past 2 miles with the splits of 5:21, 5:25, then dropped back finishing the last mile in 5:40, and improving my course PR for the year by a little bit - 16:26.2.

Then I paced Stephen in a mile time trial at the track to see if he could improve his mile PR a bit more before his 9th birthday. He missed it by 0.6.

Matthew is recovering from his cold, ran 0.5 today.
Leg 1:Distance1.480Time12:19.20Pace8:19.46
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance3.000Time16:26.20Pace5:28.73
3 miles down the canyon, first 2 with Benjamin.
Leg 3:Distance1.670Time14:57.10Pace8:57.19
Cool-down.
Leg 4:Distance1.000Time6:20.70Pace6:20.70
Paced Stephen in the mile time trial on the track.
Leg 5:Distance2.000Time16:17.10Pace8:08.55
I think this was with William, and Stephen.
Leg 6:Distance0.500Time4:14.30Pace8:28.60
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 7:Distance2.500Time19:33.20Pace7:49.28
With Jacob.

Neon Crocs 2 Miles: 12.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Aug 21, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

Fast Running Friend Workout - 2019-08-21 06:45:54
Workout Totals: Distance9.000Time1:05:59.70Pace7:19.97
Tapering for the Top of Utah Half. Total of 9. Stephen was able to improve his mile PR by another 2 seconds the day before he turned 9 to 6:18.1. Otherwise usual easy runs for the kids.
Leg 1:Distance7.000Time52:12.90Pace7:27.56
With Benjamin.
Leg 2:Distance1.000Time6:18.10Pace6:18.10
Paced Stephen to a mile PR with the help from Benjamin, Joseph and Jacob.
Leg 3:Distance1.000Time7:28.70Pace7:28.70
With Joseph and Jacob.

Neon Crocs 2 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Aug 22, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2019-08-22 20:15:48
Workout Totals: Distance8.000Time59:19.00Pace7:24.88
Total of 8. Tapering for the Top of Utah Half. Kids ran easy, their usual distances, except for Stephen, who was still energetic from his PR the day before, and ran a mile in 6:53.
Leg 1:Distance1.000Time6:53.00Pace6:53.00
With Stephen.
Leg 2:Distance1.000Time7:33.00Pace7:33.00
Alone.
Leg 3:Distance4.000Time29:22.00Pace7:20.50
Alone.
Leg 4:Distance2.000Time15:31.00Pace7:45.50
With Joseph and Jacob.

Neon Crocs 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Aug 23, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2019-08-23 08:47:14
Workout Totals: Distance6.000Time46:15.10Pace7:42.52
Total of 6 - tapering before the Top of Utah Half. Benjamin did 4. Otherwise, usual distances for the kids.
Leg 1:Distance1.000Time7:57.20Pace7:57.20
With Joseph and Matthew.
Leg 2:Distance3.000Time22:41.10Pace7:33.70
With Joseph.
Leg 3:Distance2.000Time15:36.80Pace7:48.40
With Benjamin in Logan.

Neon Crocs 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Aug 24, 2019
Race: Top of Utah Half (13.109 Miles) 01:17:21, Place overall: 13, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.520.0013.110.0015.63

Fast Running Friend Workout - 2019-08-24 05:29:57
Workout Totals: Distance15.635Time1:38:56.60Pace6:19.70
Top of Utah Half, 1:17:21, 13th overall, 5th master. PR since Leigha was born.

Benjamin got 4th overall with a PR of 1:08:21, $125.

I ran most of the race with Mark. Got a sideache around mile 6. Around 9 miles Savannah Berry and Thom Kuehls caught up to us. We sped up, but I had only 1 mile in me at their pace. Then I backed off and tried to hang on. I thought they would gap me by a minute and set a goal to make it less than that. Savannah did pretty much what I thought finishing in 1:16:23. Thom had a great race as well, 1:16:50. Mark started coming back to me, but there was a reason he was able to hang on with them about a mile longer than I did - he just had more juice. So I closed the gap a bit, but then was not closing anymore - he ended up with 1:17:08, I think it is a new PR.

Benjamin ran a perfect race with steady pacing, and the last 1.1 or so at 5:00 pace upgrading his position as he went on. This was a new PR for him, and also the fastest time on any course I know of anybody running in Crocs.

Afterwards we cooled down with Mel.

Joseph and Jacob ran 8 miles, William I think 6, and Stephen I think 5, Matthew 1. Do not remember what Jenny and Julia did.
Leg 1:Distance1.325Time10:36.20Pace8:00.15
Warm-up with Benjamin, part with Mark.
Leg 2:Distance13.110Time1:17:20.20Pace5:53.94
Race.
Split 1:Distance1.000Time5:41.50Pace5:41.50
Cumilative:Distance1.000Time5:41.50Pace5:41.50
Split 2:Distance1.000Time5:47.30Pace5:47.30
Cumilative:Distance2.000Time11:28.80Pace5:44.40
Split 3:Distance1.000Time5:47.10Pace5:47.10
Cumilative:Distance3.000Time17:15.90Pace5:45.30
Split 4:Distance1.000Time5:50.20Pace5:50.20
Cumilative:Distance4.000Time23:06.10Pace5:46.53
Split 5:Distance1.000Time5:37.70Pace5:37.70
Cumilative:Distance5.000Time28:43.80Pace5:44.76
Split 6:Distance1.000Time5:39.80Pace5:39.80
Cumilative:Distance6.000Time34:23.60Pace5:43.93
Split 7:Distance1.000Time5:48.70Pace5:48.70
Cumilative:Distance7.000Time40:12.30Pace5:44.61
Split 8:Distance0.920Time5:29.90Pace5:58.59
Cumilative:Distance7.920Time45:42.20Pace5:46.24
Split 9:Distance1.080Time6:29.00Pace6:00.19
Cumilative:Distance9.000Time52:11.20Pace5:47.91
Split 10:Distance1.000Time5:50.40Pace5:50.40
Cumilative:Distance10.000Time58:01.60Pace5:48.16
Split 11:Distance1.010Time6:17.50Pace6:13.76
Cumilative:Distance11.010Time1:04:19.10Pace5:50.51
Split 12:Distance1.000Time6:36.90Pace6:36.90
Cumilative:Distance12.010Time1:10:56.00Pace5:54.37
Split 13:Distance1.000Time5:50.40Pace5:50.40
Cumilative:Distance13.010Time1:16:46.40Pace5:54.07
Split 14:Distance0.100Time0:33.80Pace5:38.00
Cumilative:Distance13.110Time1:17:20.20Pace5:53.94
 
Leg 3:Distance1.200Time11:00.20Pace9:10.17
Cool down with Benjamin and Mel.

Neon Crocs 2 Miles: 15.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Aug 25, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Russian branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Aug 26, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-08-26 08:29:26
Workout Totals: Distance12.000Time1:34:33.10Pace7:52.76
Easy runs, total of 12 for me, usual distances for the kids.
Leg 1:Distance9.000Time1:10:52.40Pace7:52.49
With Benjamin.
Leg 2:Distance3.000Time23:40.70Pace7:53.57
With Benjamin.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Aug 27, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.990.870.8712.08

Fast Running Friend Workout - 2019-08-27 08:31:18
Workout Totals: Distance12.082Time1:39:04.60Pace8:12.02
Ladder workouts for the kids today on the track. 1000 - 600 - 400 - 200 with 200 recovery. I paced Stephen and William. Benjamin paced Joseph and Jacob. Stephen did 3:55, 2:20, 89.8, 38.6. William 3:37, 2:06.9, 84.9, 36.8. Jacob did 3:12, 1:54, 73, 32. Joseph did 800 in 2:36 and stopped, then dragged his feet through the rest of the workout at about 80 seconds per lap not even making an effort to keep up.

I figured Joseph needs a different type of workout. He needs to practice drudgery more at a slower pace that is well within his range, something like 12x0.25 down the canyon with 0.125 recovery.
Leg 1:Distance1.150Time8:56.90Pace7:46.87
Warm-up with Stephen.
Leg 2:Distance0.621Time3:55.40Pace6:19.07
Stephen's 1000.
Leg 3:Distance1.495Time13:23.20Pace8:57.26
The rest of Stephen's workout.
Split 1:Distance0.250Time2:46.30Pace11:05.20
Cumilative:Distance0.250Time2:46.30Pace11:05.20
Split 2:Distance0.373Time2:20.60Pace6:16.94
Cumilative:Distance0.623Time5:06.90Pace8:12.62
Split 3:Distance0.250Time3:06.60Pace12:26.40
Cumilative:Distance0.873Time8:13.50Pace9:25.29
Split 4:Distance0.248Time1:29.80Pace6:02.10
Cumilative:Distance1.121Time9:43.30Pace8:40.34
Split 5:Distance0.250Time3:01.30Pace12:05.20
Cumilative:Distance1.371Time12:44.60Pace9:17.70
Split 6:Distance0.124Time0:38.60Pace5:11.29
Cumilative:Distance1.495Time13:23.20Pace8:57.26
 
Leg 4:Distance2.116Time17:43.10Pace8:22.41
William's ladder workout.
Split 1:Distance0.621Time3:37.40Pace5:50.08
Cumilative:Distance0.621Time3:37.40Pace5:50.08
Split 2:Distance0.250Time3:29.60Pace13:58.40
Cumilative:Distance0.871Time7:07.00Pace8:10.24
Split 3:Distance0.373Time2:06.90Pace5:40.21
Cumilative:Distance1.244Time9:13.90Pace7:25.26
Split 4:Distance0.250Time3:16.30Pace13:05.20
Cumilative:Distance1.494Time12:30.20Pace8:22.14
Split 5:Distance0.248Time1:24.90Pace5:42.34
Cumilative:Distance1.742Time13:55.10Pace7:59.39
Split 6:Distance0.250Time3:11.20Pace12:44.80
Cumilative:Distance1.992Time17:06.30Pace8:35.21
Split 7:Distance0.124Time0:36.80Pace4:56.77
Cumilative:Distance2.116Time17:43.10Pace8:22.41
 
Leg 5:Distance1.100Time9:25.80Pace8:34.36
Cool-down with William.
Leg 6:Distance2.600Time21:01.80Pace8:05.31
With Stephen, and Matthew, part with Benjamin, to the bank and back.
Leg 7:Distance0.000Time0:00.00Pace0:00.00
Leg 8:Distance0.000Time0:00.00Pace0:00.00
Leg 9:Distance0.500Time4:41.00Pace9:22.00
With Mary and Benjamin.
Leg 10:Distance2.500Time19:57.40Pace7:58.96
With Jacob.

Neon Crocs 2 Miles: 12.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Aug 28, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.360.001.003.0012.36

Fast Running Friend Workout - 2019-08-28 08:29:24
Workout Totals: Distance12.356Time1:36:14.90Pace7:47.38
Did 12x0.25 at 80 "drudgery" workout with Joseph. Benjamin did the first 8 with us, but then the constant turning around strained his hamstring, so he just jogged the rest of the way. I did a mile pickup down the canyon in 5:48.

Other kids ran their usual distances at an easy pace for the most part. Mary, however, did a mile instead of 0.5 - her first mile ever - and ran 9:44 with the splits of 2:38, 2:32, 2:23, 2:11. So clearly she had more juice, just not the confidence to use it. Bella also got a record with 0.25 in 2:38.

I did about 12 total, and so did Benjamin. Both of us are still feeling some fatigue from the half.
Leg 1:Distance0.980Time7:58.30Pace8:08.06
With Benjamin and Joseph.
Leg 2:Distance4.375Time31:25.30Pace7:10.93
With Joseph, part with Benjamin.
Split 1:Distance0.250Time1:20.40Pace5:21.60
Cumilative:Distance0.250Time1:20.40Pace5:21.60
Split 2:Distance0.125Time1:23.50Pace11:08.00
Cumilative:Distance0.375Time2:43.90Pace7:17.07
Split 3:Distance0.250Time1:20.90Pace5:23.60
Cumilative:Distance0.625Time4:04.80Pace6:31.68
Split 4:Distance0.125Time1:24.70Pace11:17.60
Cumilative:Distance0.750Time5:29.50Pace7:19.33
Split 5:Distance0.250Time1:19.70Pace5:18.80
Cumilative:Distance1.000Time6:49.20Pace6:49.20
Split 6:Distance0.125Time1:20.10Pace10:40.80
Cumilative:Distance1.125Time8:09.30Pace7:14.93
Split 7:Distance0.250Time1:20.00Pace5:20.00
Cumilative:Distance1.375Time9:29.30Pace6:54.04
Split 8:Distance0.125Time1:18.20Pace10:25.60
Cumilative:Distance1.500Time10:47.50Pace7:11.67
Split 9:Distance0.250Time1:20.50Pace5:22.00
Cumilative:Distance1.750Time12:08.00Pace6:56.00
Split 10:Distance0.125Time1:16.50Pace10:12.00
Cumilative:Distance1.875Time13:24.50Pace7:09.07
Split 11:Distance0.250Time1:20.30Pace5:21.20
Cumilative:Distance2.125Time14:44.80Pace6:56.38
Split 12:Distance0.125Time1:22.70Pace11:01.60
Cumilative:Distance2.250Time16:07.50Pace7:10.00
Split 13:Distance0.250Time1:18.20Pace5:12.80
Cumilative:Distance2.500Time17:25.70Pace6:58.28
Split 14:Distance0.125Time1:31.80Pace12:14.40
Cumilative:Distance2.625Time18:57.50Pace7:13.33
Split 15:Distance0.250Time1:19.50Pace5:18.00
Cumilative:Distance2.875Time20:17.00Pace7:03.30
Split 16:Distance0.125Time1:27.60Pace11:40.80
Cumilative:Distance3.000Time21:44.60Pace7:14.87
Split 17:Distance0.250Time1:19.10Pace5:16.40
Cumilative:Distance3.250Time23:03.70Pace7:05.75
Split 18:Distance0.125Time1:25.10Pace11:20.80
Cumilative:Distance3.375Time24:28.80Pace7:15.20
Split 19:Distance0.250Time1:20.90Pace5:23.60
Cumilative:Distance3.625Time25:49.70Pace7:07.50
Split 20:Distance0.125Time1:29.10Pace11:52.80
Cumilative:Distance3.750Time27:18.80Pace7:17.01
Split 21:Distance0.250Time1:19.10Pace5:16.40
Cumilative:Distance4.000Time28:37.90Pace7:09.47
Split 22:Distance0.125Time1:28.80Pace11:50.40
Cumilative:Distance4.125Time30:06.70Pace7:17.99
Split 23:Distance0.250Time1:18.60Pace5:14.40
Cumilative:Distance4.375Time31:25.30Pace7:10.93
 
Leg 3:Distance1.300Time11:10.20Pace8:35.54
With Joseph.
Leg 4:Distance2.451Time17:24.90Pace7:06.32
Alone, did a mile pickup down the canyon.
Split 1:Distance1.229Time9:49.80Pace7:59.90
Cumilative:Distance1.229Time9:49.80Pace7:59.90
Split 2:Distance1.000Time5:48.80Pace5:48.80
Cumilative:Distance2.229Time15:38.60Pace7:01.09
Split 3:Distance0.222Time1:46.30Pace7:58.83
Cumilative:Distance2.451Time17:24.90Pace7:06.32
 
Leg 5:Distance0.250Time2:38.50Pace10:34.00
With Bella.
Leg 6:Distance1.000Time9:44.50Pace9:44.50
With Mary and Benjamin.
Leg 7:Distance2.000Time15:53.20Pace7:56.60
With Benjamin and Jacob.

Neon Crocs 2 Miles: 12.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Aug 29, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-08-29 07:18:40
Workout Totals: Distance12.000Time1:32:52.40Pace7:44.37
Easy runs, usual distances.
Leg 1:Distance9.000Time1:09:37.20Pace7:44.13
With Benjamin.
Leg 2:Distance3.000Time23:15.20Pace7:45.07
With Joseph and Jacob.

Neon Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Aug 30, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.490.000.250.128.86

Fast Running Friend Workout - 2019-08-30 09:16:15
Workout Totals: Distance8.866Time1:14:26.30Pace8:23.76
William and Stephen did the ladder workout again today. I paced Stephen. He got 3:47, 2:16, 88.9, 39.6. Jacob paced William - 3:31, 2:05, 82, 36. Joseph ran easy. Otherwise usual distances, easy pace.
Leg 1:Distance1.150Time10:19.40Pace8:58.61
Warm-up with Stephen, William, and Jacob.
Leg 2:Distance2.116Time18:22.10Pace8:40.84
Stephen's workout.
Split 1:Distance0.621Time3:47.30Pace6:06.02
Cumilative:Distance0.621Time3:47.30Pace6:06.02
Split 2:Distance0.250Time3:23.90Pace13:35.60
Cumilative:Distance0.871Time7:11.20Pace8:15.06
Split 3:Distance0.373Time2:16.40Pace6:05.68
Cumilative:Distance1.244Time9:27.60Pace7:36.27
Split 4:Distance0.250Time3:25.20Pace13:40.80
Cumilative:Distance1.494Time12:52.80Pace8:37.27
Split 5:Distance0.248Time1:28.90Pace5:58.47
Cumilative:Distance1.742Time14:21.70Pace8:14.66
Split 6:Distance0.250Time3:20.80Pace13:23.20
Cumilative:Distance1.992Time17:42.50Pace8:53.38
Split 7:Distance0.124Time0:39.60Pace5:19.35
Cumilative:Distance2.116Time18:22.10Pace8:40.84
 
Leg 3:Distance1.100Time9:27.30Pace8:35.73
Cool-down with the boys.
Leg 4:Distance2.000Time15:23.00Pace7:41.50
Part with Jacob, part alone.
Leg 5:Distance0.500Time5:04.30Pace10:08.60
With Benjamin and Mary.
Leg 6:Distance2.000Time15:50.20Pace7:55.10
With Jenny and Julia.

Neon Crocs 2 Miles: 8.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Aug 31, 2019
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.860.006.210.0011.07

Fast Running Friend Workout - 2019-08-31 07:12:56
Workout Totals: Distance11.075Time1:20:27.10Pace7:15.86
Layton Classic 10K, 38:33, 8th overall, 4th master. Benjamin was third overall with 34:07. Top finishers:

2949;Jason Lynch;m;99;Male Overall;1;1;1;00:33:22.5
2921;Teren Jameson;m;42;Male Overall;2;2;2;00:33:29.5
2900;Benjamin Pachev;m;20;Male Overall;3;3;3;00:34:07.8
2853;Albert Wint;m;39;M 35-39;4;4;1;00:35:09.5
2927;Melchor Suaste;m;41;M 40-44;5;5;1;00:36:33.9
2901;Mark Payne;m;46;M 45-49;6;6;1;00:38:00.3
2895;Benjamin Larsen;m;31;M 30-34;7;7;1;00:38:26.6
2899;Alexander Pachev;m;46;M 45-49;8;8;2;00:38:33.8
2907;Lance Newman;m;36;M 35-39;9;9;2;00:39:28.8
2919;Christina Perry;f;37;Female Overall;10;1;1;00:39:49.8
2912;Jason Cisney;m;19;M 19-24;11;10;1;00:40:22.9

Neither one of us had much juice today. Benjamin I think was just tired from the week + half marathon. I might just be getting old. Last year I was a minute faster. This year I did OK for the first 2 miles, stayed with Mark, though with difficulty, then I lost contact, the hill thoroughly wiped me out, and I never recovered afterwards.

What is strange is that this year my workouts have been decent and comparable, sometimes even better than last year. But all of the races for some reason have been worse.
Leg 1:Distance1.000Time7:53.20Pace7:53.20
Warm-up, part with Benjamin.
Leg 2:Distance6.214Time38:33.90Pace6:12.37
The race.
Split 1:Distance1.000Time5:51.00Pace5:51.00
Cumilative:Distance1.000Time5:51.00Pace5:51.00
Split 2:Distance1.000Time6:12.70Pace6:12.70
Cumilative:Distance2.000Time12:03.70Pace6:01.85
Split 3:Distance1.000Time6:54.60Pace6:54.60
Cumilative:Distance3.000Time18:58.30Pace6:19.43
Split 4:Distance1.000Time6:10.70Pace6:10.70
Cumilative:Distance4.000Time25:09.00Pace6:17.25
Split 5:Distance1.000Time5:52.90Pace5:52.90
Cumilative:Distance5.000Time31:01.90Pace6:12.38
Split 6:Distance1.000Time6:09.60Pace6:09.60
Cumilative:Distance6.000Time37:11.50Pace6:11.92
Split 7:Distance0.214Time1:22.40Pace6:25.05
Cumilative:Distance6.214Time38:33.90Pace6:12.37
 
Leg 3:Distance3.861Time34:00.00Pace8:48.36
Cool-down.

Neon Crocs 2 Miles: 11.07
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
254.134.9950.4311.25320.80
Neon Crocs 2 Miles: 320.81
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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