Breaking the Wall

Top of Utah Half Marathon

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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
264.211.0026.6113.06304.88
Brown Crocs 4 Miles: 96.10Amoji 1 Miles: 221.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Aug 01, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church in Angleton, TX near Houston with our friends.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Aug 02, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-08-02 05:56:04
Workout Totals: Distance12.000Time1:32:14.20Pace7:41.18
Total 12, easy pace for me. Stephen ran 3000 in the AAU championship. It looked like his foot would give him problems, but after I massaged it he said it did not hurt during the race. However, something really strange happened. He ran with the following splits:
Stephen Pachev 10 Orem, UT 14:12.21 1
44.658 (44.658) 2:24.583 (1:39.925) 4:03.438 (1:38.855)
5:55.917 (1:52.480) 8:03.295 (2:07.378) 10:16.325 (2:13.030)
12:27.772 (2:11.448) 14:12.201 (1:44.430)

During his 2:07 and slower laps he periodically stumbled and almost fell over - he had a very hard time maintaining basic balance. I thought it was his foot, but he said his foot was fine. He said the heat and humidity was bothering him, which I would accept as an explanation if his laps were even 1:50, but three laps slower than 2:07, after speeding up in the third lap? And then the last lap in 1:44 by speeding up just over the last 200 with the form looking normal?

One possibility is that it is rooted in his emotions. He does not like any kind of public performance, and often starts acting up by hiding under a chair when asked to give a lesson in our Family Home Evening, or a talk in church - apparently in an attempt to deal with some kind of emotional stress. So I am wondering if perhaps on occasion he can feel so much stress that he even starts losing his balance when running. This is the first time, though, that I have seen him experience it so dramatically. It is good that this happened in such a way because now we have an idea of what we need to work on.

Benjamin did 9+3 with 986 meters (incorrectly measured 1000) in 2:49.
Leg 1:
Distance9.000Time1:09:08.30Pace7:40.92ZoneEasy Miles
Part with Jacob and Stephen, part alone.
Leg 2:
Distance3.000Time23:05.90Pace7:41.97ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Aug 03, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.7512.00

Fast Running Friend Workout - 2021-08-03 06:12:38
Workout Totals: Distance12.000Time1:34:01.50Pace7:50.12
12 total in between the kids' races in Humble, TX. Part of it their warm-up/distance.

William, Joseph, and Jacob ran the 1500. 82 F 80% humidity more or less. Results and analysis:

52 #3086 William Pachev 08 Orem, UT 5:20.85 1
1:02.352 (1:02.352) 2:29.080 (1:26.729) 3:56.519 (1:27.439)
5:20.849 (1:24.330)

Missed his PR by 2 seconds, but I like how he ran. Consistent splits in spite of a jack-rabbit start by the competition leaving him dead last in the first 200 meters or so, found a kick at the end. I could tell that his thought process was positive. This is a good first step towards recovery.
66 #3083 Joseph Pachev 05 Orem, UT 4:45.06 1
56.616 (56.616) 2:13.239 (1:16.623) 3:29.901 (1:16.663)
4:45.051 (1:15.150)

A step forward, and I like how he ran. He has been having growth related hip pain lately. For a while he could not run faster than 6:00 pace, or do it for a long time. He has been very frustrated, and giving up a lot. But when he fell he would eventually arise, and he arose to be able to run a small nominal PR (he has run 5:02 1600, which converts to 4:41). The splits were Joshua Cheptegei with a pacing light level of consistency. This was achieved in spite of his competition leaving him dead last with a sizeable gap over the first 300 meters, and then having go through packs that have slowed down.
35 #3082 Jacob Pachev 06 Orem, UT 4:26.83 2
52.810 (52.810) 2:04.573 (1:11.764) 3:16.174 (1:11.601)
4:26.824 (1:10.650)

Jacob ran an excellent race and outperformed my expectations with a 12 second PR. I predicted 4:32 before the race. The splits were again Joshua Cheptegei with pacing lights consistent. During the course of the race he went from last at 100 meters to taking the lead from 900 to 1100 before getting outkicked and finishing third in his heat. This run bodes well for his 3000 on Saturday, maybe a chance for top 8.

I was very impressed with how the boys were able to be that consistent in spite of the racing pressure. I taught them to run as if the competition was not there until the last lap. So imagine this - a teen wearing Crocs steps out onto the track in a high profile race in front of a crowd and runs even splits according to his ability that day to get the best time he has in him. His competition leaves him embarrassingly last at the start, he had heard a couple of comments about his Crocs, but he does not care - just runs his pace, passes many, does not yield to the peer pressure to slow down when he hits roadblock packs of runners that started too fast for their fitness. I have never seen our kids do this with this level of perfection 3 in a row. Something special happened today.

I have wondered why we keep bringing our kids to national meets. It is expensive, exhausting, and time consuming. I would say if the only thing that comes from it is that they learn how to follow the plan and do their best in spite of the pressure, that alone would make such trips worth it.

Benjamin did 9+3 with 1K in 2:56, this time measured correctly.
Leg 1:
Distance12.000Time1:34:01.50Pace7:50.12
Split 1:Distance1.800Time15:27.00Pace8:35.00ZoneEasy Miles
Cumilative:Distance1.800Time15:27.00Pace8:35.00
Split 2:Distance0.250Time1:25.00Pace5:40.00ZoneVO2 Max Miles
Cumilative:Distance2.050Time16:52.00Pace8:13.66
Split 3:Distance3.200Time24:30.00Pace7:39.38ZoneEasy Miles
Cumilative:Distance5.250Time41:22.00Pace7:52.76
Split 4:Distance0.500Time2:51.30Pace5:42.60ZoneVO2 Max Miles
Cumilative:Distance5.750Time44:13.30Pace7:41.44
Split 5:Distance6.250Time49:48.20Pace7:58.11ZoneEasy Miles
Cumilative:Distance12.000Time1:34:01.50Pace7:50.12
 

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Aug 04, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2021-08-04 07:39:40
Workout Totals: Distance12.100Time1:35:11.20Pace7:52.00
12 total for me. Taper/recovery distances for the kids. The usual 3 miles for Julia. Benjamin is in Austin, 9+3, 1 K in 2:57.
Leg 1:
Distance12.100Time1:35:11.20Pace7:52.00ZoneEasy Miles
Part with the kids, part alone.

Brown Crocs 4 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Aug 05, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-08-05 06:16:58
Workout Totals: Distance12.000Time1:31:41.00Pace7:38.42
12 total in between the heats. Stephen and Matthew raced the 1500 at the AAU nationals in Humble, TX today. Results with analysis:


13 #3084 Matthew Pachev 12 Orem, UT 5:34.78 3
1:01.367 (1:01.367) 2:34.503 (1:33.137) 4:05.728 (1:31.225)
5:34.773 (1:29.046)

Matthew - 9 age division, he made it to the seeded heat 3. Missed his PR by a second. Because of his young age and the lack of maturity, he hard a hard time navigating the fast starting pack that slows down a lot later. Thus 93 for the second lap. But still a decent performance, our highest placer of all of the boys/events.

51 #3085 Stephen Pachev 10 Orem, UT 5:47.36 2
1:01.245 (1:01.245) 2:34.919 (1:33.675) 4:10.146 (1:35.227)
5:47.357 (1:37.211)

Stephen - 50th place in 11 and under. This was better than his 3000 meter death march, but still I am not happy about his progressive slowdown all the way to the 97 last lap. Some mental focus issues we need to address. But at least a step in the right direction.

Benjamin is on the 9+3 with 1 K under 3:00 schedule.
Leg 1:
Distance12.000Time1:31:41.00Pace7:38.42ZoneEasy Miles
Some with the kids and some alone.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Aug 06, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-08-06 07:18:57
Workout Totals: Distance12.000Time1:34:54.90Pace7:54.57
12 total, easy pace. Recovery day for Joseph, Jacob, and William. Back to normal mileage for Stephen and Matthew.
Leg 1:
Distance12.000Time1:34:54.90Pace7:54.57ZoneEasy Miles
Part alone, part with the kids.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Aug 07, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

Fast Running Friend Workout - 2021-08-07 06:14:37
Workout Totals: Distance12.000Time1:34:45.20Pace7:53.77
12 total, easy pace except for when Matthew made me run a 77.2 quarter on the track. I was wondering where that speed and energy was when he raced :-)

Joseph, Jacob, and William raced in the 3000 today (AAU Nationals, Humble, TX). Results with analysis:

23 #3086 William Pachev 08 Orem, UT 11:10.89 1
41.512 (41.512) 2:06.905 (1:25.393) 3:32.494 (1:25.590)
5:02.437 (1:29.944) 6:34.617 (1:32.180) 8:09.925 (1:35.308)
9:44.907 (1:34.982) 11:10.882 (1:25.975)

William won his heat and because of his Crocs - which were actually Amoji - made it into a FloTrack video at https://www.youtube.com/watch?v=nneGJ7mRXbM


15 #3082 Jacob Pachev 06 Orem, UT 9:54.36 2
37.379 (37.379) 1:54.069 (1:16.690) 3:09.606 (1:15.537)
4:27.618 (1:18.013) 5:47.497 (1:19.880) 7:09.871 (1:22.374)
8:36.336 (1:26.465) 9:54.353 (1:18.018)

Jacob finished 15th in the 15-16 age division with a new PR. We were hoping for 9:30 based on his 1500, but 90F heat threw a wrench into the plans. He still tried starting in the back, then making his way through the pack to take the lead at 1200 and hitting the first 1K with perfect pacing. Then the heat began to take its told, but he held on to the lead and won his heat (#2) with a new PR.

31 #3083 Joseph Pachev 05 Orem, UT 10:28.32 2
38.421 (38.421) 1:57.637 (1:19.217) 3:18.088 (1:20.451)
4:37.770 (1:19.682) 6:01.526 (1:23.756) 7:28.375 (1:26.850)
8:59.772 (1:31.397) 10:28.318 (1:28.547)

Joseph got 31th in 15-16. We were hoping for 10:00 based on his 1500, and again like Jacob he was on pace through the first 1000, and even had it in shooting range at 2000, but then got overwhelmed by the heat.


Benjamin did 14 miles with 1 K pickup I think in 2:57.
Leg 1:
Distance12.000Time1:34:45.20Pace7:53.77
Split 1:Distance2.600Time22:03.00Pace8:28.85ZoneEasy Miles
Cumilative:Distance2.600Time22:03.00Pace8:28.85
Split 2:Distance0.250Time1:17.20Pace5:08.80ZoneVO2 Max Miles
Cumilative:Distance2.850Time23:20.20Pace8:11.30
Split 3:Distance9.150Time1:11:25.00Pace7:48.31ZoneEasy Miles
Cumilative:Distance12.000Time1:34:45.20Pace7:53.77
 

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Sun, Aug 08, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church in Richardson, TX near Dallas.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Aug 09, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-08-09 07:04:35
Workout Totals: Distance12.000Time1:38:00.90Pace8:10.07
12 total in Garland, TX, most with the kids. Easy runs for them, usual distances. Benjamin did 12 with 6x0.25 on the road 67, 64.5, 63.6, 63.3, 62.5 in Austin.

Then we drove to Amarillo, TX. Had an adventure - somewhere in Denton, TX on I-35 we ran over a nail. I noticed a drastic drop in tire pressure from the on-board computer report, and we pulled over. Fortunately we were right next to Discount Tire, and they were able to replace the tire in an hour and a half or so. I see the Lord's hand of protection in this experience.

As if to remind us of His hand, and to put is in a lighter mood, on the way of out of Denton we say a sign for Nail Road.
Leg 1:
Distance12.000Time1:38:00.90Pace8:10.07ZoneEasy Miles

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Aug 10, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-08-10 06:57:50
Workout Totals: Distance12.000Time1:37:06.80Pace8:05.57
12 easy pace in Amarillo, TX. Usual distances for the kids. Then drove to Thornton, CO.
Leg 1:
Distance12.000Time1:37:06.80Pace8:05.57ZoneEasy Miles

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Aug 11, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2021-08-11 20:55:51
Workout Totals: Distance9.000Time1:13:22.20Pace8:09.13
Drove from Thornton, CO back to our home. Ran in the evening.

9 total. Usual distances for the kids, except Julia did only 2 miles. William, Stephen, Matthew and Jacob did some pickups. William did 2:51 for 0.5, Jacob 70 for 0.25, Matthew 82 for 0.25, and Stephen 85 for 0.25.

Bella ran a mile PR of 8:52.9, splits 2:10, 2:20, 2:12, 2:10.
Leg 1:
Distance1.000Time8:13.60Pace8:13.60ZoneEasy Miles
With Mary, William, Stephen, Matthew, Jacob and Joseph.
Leg 2:
Distance1.000Time8:52.90Pace8:52.90ZoneEasy Miles
With Bella, Matthew, William, Jacob, and Joseph.
Leg 3:
Distance4.000Time32:01.90Pace8:00.48ZoneEasy Miles
With Joseph, Jacob, and William - part with Stephen and Matthew.
Leg 4:
Distance1.000Time7:05.30Pace7:05.30ZoneEasy Miles
Alone.
Leg 5:
Distance2.000Time17:08.50Pace8:34.25ZoneEasy Miles
With Joseph, Jacob, and Julia.

Amoji 1 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Aug 12, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.850.000.001.1615.01

Fast Running Friend Workout - 2021-08-12 08:24:18
Workout Totals: Distance15.000Time1:58:43.00Pace7:54.87
15 total. Did a mile down the canyon in 5:22 with Jacob pacing me. I believe this is my best time this year. William made it to 600 meters or so, Stephen and Matthew to about 400.

Easy pace otherwise. Benjamin did 9+3 with 6x400 at around 66.
Leg 1:
Distance1.070Time8:33.50Pace7:59.91ZoneEasy Miles
Warm-up with the boys.
Leg 2:
Distance1.000Time5:22.30Pace5:22.30ZoneVO2 Max Miles
With Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance5.930Time49:23.90Pace8:19.81ZoneEasy Miles
With Jacob, part with William.
Leg 4:
Distance4.000Time32:01.00Pace8:00.25ZoneEasy Miles
Most with Joseph.
Leg 5:
Distance3.000Time23:22.30Pace7:47.43
Alone.
Split 1:Distance2.845Time22:25.90Pace7:53.08ZoneEasy Miles
Cumilative:Distance2.845Time22:25.90Pace7:53.08
Split 2:Distance0.155Time0:56.40Pace6:03.87ZoneVO2 Max Miles
Cumilative:Distance3.000Time23:22.30Pace7:47.43
 

Amoji 1 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Aug 13, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2021-08-13 08:28:01
Workout Totals: Distance8.000Time59:41.20Pace7:27.65
Total of 12. Usual distances for everybody. Benjamin did 9+3 easy to recover from fatigue build-up.

Julia did 7:18 mile on the track.
Leg 1:
Distance8.000Time59:41.20Pace7:27.65ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.
Fast Running Friend Workout - 2021-08-13 10:55:06
Workout Totals: Distance4.060Time35:23.90Pace8:43.13
 
Leg 1:
Distance1.000Time8:31.00Pace8:31.00ZoneEasy Miles
With Mary.
Leg 2:
Distance1.060Time9:50.80Pace9:17.36ZoneEasy Miles
Warm-up with Julia.
Leg 3:
Distance1.000Time7:18.90Pace7:18.90ZoneEasy Miles
Julia's mile on the track.
Leg 4:
Distance1.000Time9:43.20Pace9:43.20ZoneEasy Miles
Back to the house with Julia.

Amoji 1 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Aug 14, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.710.003.503.0016.21

Fast Running Friend Workout - 2021-08-14 08:02:26
Workout Totals: Distance13.150Time1:37:32.30Pace7:25.04
16 total. Did a workout with unusual interval placing 1 - 3 - 2 all down the canyon as it worked out better for the younger kids. First we ran a mile with the target of 5:30 and the hope that William can keep it, with Matthew and Stephen making as far as they can. I had to slow down to 5:38 for William to make it. Stephen made it to 0.5, Matthew to 0.375.

I was not happy about Williams last quarter in 88 and told him he needed to run another interval to end the day on a good note. He rebelled at first, but then found us as we were running the 3 mile interval, and joined us for a mile in 6:00. Chad was struggling with endurance today. He felt good in the mile interval and finished a bit ahead, but then in the 3 mile interval he only made it to the first mile. I am wondering if the heart muscle inflammation side-effect of the Moderna vaccine is significantly more prevalent than reported. Chad has struggled with endurance ever since he got the vaccine. His would be the case that will probably never make it to a medical report, but it is nevertheless very real.

In the third interval (2 miles) it was just Jacob and I. I was not sure how he would handle it as he has never even run 13 miles, so I gave him a modest target of 6:00 pace, but he was edging to go faster. So as we were approaching the mile I told him to just go. He ended up with 11:17 (5:46, 5:31). I got 11:34 (5:47, 5:47).

Jacob will run his first half in the Top of Utah. The plan is for him to run with me until 10, then decide what he is doing. Based on today, things are looking good.

In the evening I added 3 with Julia. She did 3:11 800 on the track, which is a respectable result for her for now.
 
Leg 1:
Distance1.000Time8:26.90Pace8:26.90ZoneEasy Miles
Warm-up with the boys.
Leg 2:
Distance1.000Time5:38.00Pace5:38.00ZoneVO2 Max Miles
With Chad, Jacob, and William, part with Stephen and Matthew.
Leg 3:
Distance2.750Time23:56.30Pace8:42.29ZoneEasy Miles
Back to the start of 3 miles with Chad and Jacob.
Leg 4:
Distance3.000Time17:51.70Pace5:57.23ZoneThreshold Miles
With Jacob, part with Chad and William.
Leg 5:
Distance2.000Time17:46.40Pace8:53.20ZoneEasy Miles
Recovery.
Leg 6:
Distance2.000Time11:34.20Pace5:47.10ZoneVO2 Max Miles
Final interval, part with Jacob.
Leg 7:
Distance1.400Time12:18.80Pace8:47.71ZoneEasy Miles
Cool-down with Jacob.
Fast Running Friend Workout - 2021-08-14 22:32:37
Workout Totals: Distance3.058Time26:17.20Pace8:35.76
 
Leg 1:
Distance1.060Time9:39.30Pace9:06.51ZoneEasy Miles
With Julia
Leg 2:
Distance0.498Time3:11.10Pace6:23.73ZoneThreshold Miles
With Julia
Leg 3:
Distance1.500Time13:26.80Pace8:57.87ZoneEasy Miles
With Julia.

Amoji 1 Miles: 16.21
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Aug 15, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest, went to church as usual.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Aug 16, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.9012.00

Fast Running Friend Workout - 2021-08-16 08:56:28
Workout Totals: Distance12.000Time1:32:38.50Pace7:43.21
12 miles total. Easy runs, usual distance for the kids, except for William, who did 0.75 with me in 4:18 down the canyon.

Benjamin did 9+1 with 1 K pickup I think in 2:56.
Leg 1:
Distance6.000Time47:53.80Pace7:58.97
With William.
Split 1:Distance3.050Time25:22.90Pace8:19.31ZoneEasy Miles
Cumilative:Distance3.050Time25:22.90Pace8:19.31
Split 2:Distance0.750Time4:18.50Pace5:44.67ZoneVO2 Max Miles
Cumilative:Distance3.800Time29:41.40Pace7:48.79
Split 3:Distance2.200Time18:12.40Pace8:16.55ZoneEasy Miles
Cumilative:Distance6.000Time47:53.80Pace7:58.97
 
Leg 2:
Distance2.000Time14:51.20Pace7:25.60ZoneEasy Miles
Alone.
Leg 3:
Distance4.000Time29:53.50Pace7:28.38
Alone.
Split 1:Distance3.845Time29:01.00Pace7:32.80ZoneEasy Miles
Cumilative:Distance3.845Time29:01.00Pace7:32.80
Split 2:Distance0.155Time0:52.50Pace5:38.71ZoneVO2 Max Miles
Cumilative:Distance4.000Time29:53.50Pace7:28.38
 

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Aug 17, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.500.002.0012.62

Fast Running Friend Workout - 2021-08-17 08:17:13
Workout Totals: Distance12.625Time1:36:04.40Pace7:36.59
12+ total. Easy runs for the kids, except Stephen ran the last 0.5 uphill in 3:26. Matthew was struggling, could not keep up. I did a 2 mile tempo run down the canyon in 11:32 (5:47, 5:45).

Benjamin did 9+3 with 6x400 at around 66 cutting the recovery down to 200 meters.
Leg 1:
Distance4.000Time31:44.10Pace7:56.03
With Stephen and Matthew.
Split 1:Distance3.500Time28:17.90Pace8:05.11ZoneEasy Miles
Cumilative:Distance3.500Time28:17.90Pace8:05.11
Split 2:Distance0.500Time3:26.20Pace6:52.40ZoneMarathon Pace Miles
Cumilative:Distance4.000Time31:44.10Pace7:56.03
 
Leg 2:
Distance8.000Time58:09.80Pace7:16.23
Part with William, part with Brad?, part alone.
Split 1:Distance4.050Time32:41.30Pace8:04.27ZoneEasy Miles
Cumilative:Distance4.050Time32:41.30Pace8:04.27
Split 2:Distance2.000Time11:32.30Pace5:46.15ZoneVO2 Max Miles
Cumilative:Distance6.050Time44:13.60Pace7:18.61
Split 3:Distance1.950Time13:56.20Pace7:08.82ZoneEasy Miles
Cumilative:Distance8.000Time58:09.80Pace7:16.23
 
Leg 3:
Distance0.500Time4:35.70Pace9:11.40ZoneEasy Miles
With Bella.
Leg 4:
Distance0.125Time1:34.80Pace12:38.40ZoneEasy Miles
With Leigha.

Amoji 1 Miles: 12.62
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Aug 18, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Fast Running Friend Workout - 2021-08-18 08:20:36
Workout Totals: Distance12.600Time1:39:49.60Pace7:55.37
12.6 total, usual distance for the kids. Easy pace for them this week, Joseph and Jacob have been going to the Education Week at BYU.

Benjamin did 9+3 with 1 K pickup in 2:58.
Leg 1:
Distance8.000Time1:03:32.10Pace7:56.51ZoneEasy Miles
With Jacob, part with William.
Leg 2:
Distance4.600Time36:17.50Pace7:53.37ZoneEasy Miles
With Stephen and Matthew.

Amoji 1 Miles: 12.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Aug 19, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.080.000.001.0012.08

Fast Running Friend Workout - 2021-08-19 08:14:00
Workout Totals: Distance12.084Time1:34:56.80Pace7:51.43
Total of 12. Paced the kids in a mile time trial. It did not go well, probably due to the air quality. Nobody could keep 6:00 pace, even William, who got 6:04.2. Bonnie ran 6:04.6. I decided to stay on pace for 6:00, and ran 5:59.9. Stephen and Matthew made it through the first lap, then jogged.

Participated in a broadcast about running in Crocs in Russian at https://www.youtube.com/watch?v=E6Q2tOv54I4

Benjamin did 9+3 with 6x400 in 66 with 200 recovery.
Leg 1:
Distance1.060Time9:01.20Pace8:30.57ZoneEasy Miles
With Matthew, Stephen, William, and Bonnie.
Leg 2:
Distance1.024Time6:04.60Pace5:56.05
The mile.
Split 1:Distance1.000Time5:59.90Pace5:59.90ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:59.90Pace5:59.90
Me.
Split 2:Distance0.000Time0:04.30Pace0:00.00ZoneEasy Miles
Cumilative:Distance1.000Time6:04.20Pace6:04.20
William.
Split 3:Distance0.000Time0:00.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance1.000Time6:04.60Pace6:04.60
Bonnie.
Split 4:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance1.000Time6:04.60Pace6:04.60
Split 5:Distance0.024Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance1.024Time6:04.60Pace5:56.05
 
Leg 3:
Distance6.000Time47:49.00Pace7:58.17ZoneEasy Miles
Part with William, Bonnie, Stephen, and Matthew, part alone.
Leg 4:
Distance1.000Time8:52.50Pace8:52.50ZoneEasy Miles
With Mary.
Leg 5:
Distance0.500Time4:21.10Pace8:42.20ZoneEasy Miles
With Mary and Bella.
Leg 6:
Distance2.500Time18:48.40Pace7:31.36ZoneEasy Miles
Alone.

Amoji 1 Miles: 12.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Aug 20, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

Fast Running Friend Workout - 2021-08-20 09:15:28
Workout Totals: Distance12.000Time1:34:20.70Pace7:51.73
12 total, easy pace, usual distances for everybody. Benjamin did 9+3 with the pickup for 1 K in 2:56, I think.
Leg 1:
Distance4.000Time31:26.50Pace7:51.62
With Stephen and Matthew.
Split 1:Distance3.500Time28:14.20Pace8:04.06ZoneEasy Miles
Cumilative:Distance3.500Time28:14.20Pace8:04.06
Split 2:Distance0.500Time3:12.30Pace6:24.60ZoneThreshold Miles
Cumilative:Distance4.000Time31:26.50Pace7:51.62
 
Leg 2:
Distance4.000Time30:57.50Pace7:44.38ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time8:40.30Pace8:40.30ZoneEasy Miles
With Mary.
Leg 4:
Distance0.500Time4:34.50Pace9:09.00ZoneEasy Miles
With Mary, Bella, and Sarah.
Leg 5:
Distance2.500Time18:41.90Pace7:28.76ZoneEasy Miles
Alone.

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Aug 21, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.610.004.003.0016.61

Fast Running Friend Workout - 2021-08-21 07:57:35
Workout Totals: Distance16.610Time2:01:29.60Pace7:18.87
16.6 total. Did 2x3 down the canyon with Chad and Jacob, plus a bonus mile in 5:51 down the canyon at the very end with Joseph.

Jacob struggled in the first interval, but kept the pace - we ended up with 17:43. He was not sure if he'd be able to do another. I massaged his legs, and it helped him loosen up. In the second interval he was a beast. After the first half in 8:56, he sped up to 5:40 pace. Chad could not keep it, I kept it hanging on for dear life. Somehow I found 79 in me in the last 0.25 and was able to stay with Jacob. We ended up with 5:33 for the last mile, and 17:20 total. A little bit of rain to cool off helped, I think. Chad did better than last week - was able to do the second interval in 17:50.

Benjamin did 16 total (in Austin) with 6x400 in 66 with 200 recovery. Easy pace, usual Saturday distances for the other kids.
Leg 1:
Distance1.000Time8:17.60Pace8:17.60ZoneEasy Miles
Warm-up with Chad, William, and Jacob.
Leg 2:
Distance3.000Time17:43.60Pace5:54.53ZoneThreshold Miles
With Chad and Jacob. William ran the first mile with us.
Leg 3:
Distance3.000Time25:59.20Pace8:39.73ZoneEasy Miles
Recovery with Chad and William.
Leg 4:
Distance3.000Time17:20.60Pace5:46.87ZoneVO2 Max Miles
With Chad and William.
Leg 5:
Distance6.610Time52:08.60Pace7:53.31
Part with Jacob, most with Joseph.
Split 1:Distance5.380Time44:21.50Pace8:14.70ZoneEasy Miles
Cumilative:Distance5.380Time44:21.50Pace8:14.70
Split 2:Distance1.000Time5:51.60Pace5:51.60ZoneThreshold Miles
Cumilative:Distance6.380Time50:13.10Pace7:52.27
Split 3:Distance0.230Time1:55.50Pace8:22.17ZoneEasy Miles
Cumilative:Distance6.610Time52:08.60Pace7:53.31
 

Amoji 1 Miles: 16.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Aug 22, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Stake Conference.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Aug 23, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2021-08-23 08:34:22
Workout Totals: Distance12.000Time1:33:55.70Pace7:49.64
12 total. Usual distances for the kids. Did a pickup uphill for 0.5 in 3:16 with Joseph and Matthew (Stephen was not up to it), and 5:50 mile down the canyon with Jacob. Benjamin did 9+3 with an informal 3 minute pickup for roughly 1 K.
Leg 1:
Distance4.000Time30:56.40Pace7:44.10
With Joseph, Stephen, and Matthew.
Split 1:Distance3.500Time27:39.90Pace7:54.26ZoneEasy Miles
Cumilative:Distance3.500Time27:39.90Pace7:54.26
Split 2:Distance0.500Time3:16.50Pace6:33.00ZoneThreshold Miles
Cumilative:Distance4.000Time30:56.40Pace7:44.10
 
Leg 2:
Distance8.000Time1:02:59.30Pace7:52.41
With Jacob, part with William.
Split 1:Distance5.270Time43:14.10Pace8:12.24ZoneEasy Miles
Cumilative:Distance5.270Time43:14.10Pace8:12.24
Split 2:Distance1.000Time5:50.70Pace5:50.70ZoneThreshold Miles
Cumilative:Distance6.270Time49:04.80Pace7:49.67
Split 3:Distance1.730Time13:54.50Pace8:02.37ZoneEasy Miles
Cumilative:Distance8.000Time1:02:59.30Pace7:52.41
 

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Aug 24, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2021-08-24 08:33:39
Workout Totals: Distance12.000Time1:33:04.10Pace7:45.34
12 total, all at once, as it worked out better with the schedule. Usual distances for everybody, except I push William on 4 miles a day temporarily until he is over the excessive heart rate issue. Did a pickup for 0.5 uphill with Matthew, Joseph and William at the end of 4.

Benjamin did 8x400 in 66 high with 200 recovery. Said he felt some difficulty.
Leg 1:
Distance4.000Time31:17.60Pace7:49.40
With William, Stephen, Matthew, and Joseph.
Split 1:Distance3.500Time28:01.80Pace8:00.51ZoneEasy Miles
Cumilative:Distance3.500Time28:01.80Pace8:00.51
Split 2:Distance0.500Time3:15.80Pace6:31.60ZoneThreshold Miles
Cumilative:Distance4.000Time31:17.60Pace7:49.40
 
Leg 2:
Distance8.000Time1:01:46.50Pace7:43.31
With Jacob, part with Joseph.
Split 1:Distance6.770Time54:00.80Pace7:58.70ZoneEasy Miles
Cumilative:Distance6.770Time54:00.80Pace7:58.70
Split 2:Distance1.000Time5:52.30Pace5:52.30ZoneThreshold Miles
Cumilative:Distance7.770Time59:53.10Pace7:42.43
Split 3:Distance0.230Time1:53.40Pace8:13.04ZoneEasy Miles
Cumilative:Distance8.000Time1:01:46.50Pace7:43.31
 

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Aug 25, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

Fast Running Friend Workout - 2021-08-25 08:43:34
Workout Totals: Distance12.000Time1:34:43.50Pace7:53.62
12 total. Usual distances. Did 0.5 at the end of 4 with Matthew, Jacob, and William. Benjamin did his usual 9+3 with 1 K pickup.
Leg 1:
Distance4.000Time31:21.70Pace7:50.42
With Jacob, William, Stephen, and Matthew.
Split 1:Distance3.500Time28:09.60Pace8:02.74ZoneEasy Miles
Cumilative:Distance3.500Time28:09.60Pace8:02.74
Split 2:Distance0.500Time3:12.10Pace6:24.20ZoneThreshold Miles
Cumilative:Distance4.000Time31:21.70Pace7:50.42
 
Leg 2:
Distance8.000Time1:03:21.80Pace7:55.23ZoneEasy Miles
With Joseph, part with Jacob.

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Aug 26, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.500.001.0010.00

Fast Running Friend Workout - 2021-08-26 08:57:33
Workout Totals: Distance10.000Time1:18:24.40Pace7:50.44
10 total. Tapering for the TOU Half. Jacob did 6. I did a mile pickup with Joseph in 5:49 down the canyon. Stephen did 0.5 uphill with me and Jacob in 3:26.

Benjamin got the vaccine on Tuesday. Did an easy run today, 9+3.
Leg 1:
Distance4.000Time31:56.50Pace7:59.12
With Jacob, William, Stephen, and Matthew.
Split 1:Distance3.500Time28:30.30Pace8:08.66ZoneEasy Miles
Cumilative:Distance3.500Time28:30.30Pace8:08.66
Split 2:Distance0.500Time3:26.20Pace6:52.40ZoneMarathon Pace Miles
Cumilative:Distance4.000Time31:56.50Pace7:59.12
 
Leg 2:
Distance6.000Time46:27.90Pace7:44.65
With Joseph, part with Jacob.
Split 1:Distance3.050Time24:39.80Pace8:05.18ZoneEasy Miles
Cumilative:Distance3.050Time24:39.80Pace8:05.18
Split 2:Distance1.000Time5:49.40Pace5:49.40ZoneVO2 Max Miles
Cumilative:Distance4.050Time30:29.20Pace7:31.65
Split 3:Distance1.950Time15:58.70Pace8:11.64ZoneEasy Miles
Cumilative:Distance6.000Time46:27.90Pace7:44.65
 

Amoji 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Aug 27, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.500.006.00

Fast Running Friend Workout - 2021-08-27 08:37:37
Workout Totals: Distance6.000Time47:06.70Pace7:51.12
6 total for me. Tapering for the TOU Half. 4 for Jacob. Benjamin took it easy today as well, only 9 miles.

Jacob and I paced Matthew for the last 0.5 uphill of his 4 and he ran his fastest time today of 3:08. He was headed for 3:15, but then a garbage truck appeared, he got scared and ran much faster.

Stephen took a break with 2 + 1.5 with Mary and Bella - he developed a bruise on top of his foot, and is trying to heal it.
Leg 1:
Distance4.000Time31:37.60Pace7:54.40
With Jacob, William, Stephen (part), and Matthew.
Split 1:Distance3.500Time28:29.30Pace8:08.37ZoneEasy Miles
Cumilative:Distance3.500Time28:29.30Pace8:08.37
Split 2:Distance0.500Time3:08.30Pace6:16.60ZoneThreshold Miles
Cumilative:Distance4.000Time31:37.60Pace7:54.40
 
Leg 2:
Distance2.000Time15:29.10Pace7:44.55ZoneEasy Miles
Alone.

Amoji 1 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Aug 28, 2021
Race: Top of Utah Half Marathon (13.109 Miles) 01:19:40, Place overall: 17, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.080.0013.110.0015.19

Fast Running Friend Workout - 2021-08-28 05:21:03
Workout Totals: Distance15.186Time1:36:57.80Pace6:23.10
Top of Utah Half, 1:19:40, 17th overall, 3rd master, $50. Happy to crack 1:20 one more time.

Jacob ran his first half, and finished just a couple of steps ahead of me. We ran together up until 9 miles. Then he wanted to go faster, and put a gap on me. But then he ran out of juice and with the help of Christina Perry I caught him at shortly before mile 12. He was struggling a lot. I wanted to break 1:20, but I figured we would do it together if I stayed back with him, and I was right. With a little bit of support he picked up the pace, and pulled me for the last mile to my fastest time this year.

Jaydn Asay won with 1:08:21, intrestingly enough exact same time Benjamin ran 2 years ago.

Steve Kindred won the masters with 1:15:59, Mel Suaste was second with 1:16:35.

Kids ran their usual distances at home. Benjamin did 16 with a 2 mile (about) tempo run in 10:02.
Leg 1:
Distance1.500Time12:40.20Pace8:26.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.109Time1:19:40.40Pace6:04.67
Race.
Split 1:Distance1.000Time5:48.20Pace5:48.20ZoneThreshold Miles
Cumilative:Distance1.000Time5:48.20Pace5:48.20
Split 2:Distance1.000Time6:03.00Pace6:03.00ZoneThreshold Miles
Cumilative:Distance2.000Time11:51.20Pace5:55.60
Split 3:Distance1.000Time6:05.10Pace6:05.10ZoneThreshold Miles
Cumilative:Distance3.000Time17:56.30Pace5:58.77
Split 4:Distance1.000Time6:01.90Pace6:01.90ZoneThreshold Miles
Cumilative:Distance4.000Time23:58.20Pace5:59.55
Split 5:Distance1.000Time5:44.10Pace5:44.10ZoneThreshold Miles
Cumilative:Distance5.000Time29:42.30Pace5:56.46
Split 6:Distance1.000Time5:45.50Pace5:45.50ZoneThreshold Miles
Cumilative:Distance6.000Time35:27.80Pace5:54.63
Split 7:Distance1.000Time5:51.70Pace5:51.70ZoneThreshold Miles
Cumilative:Distance7.000Time41:19.50Pace5:54.21
Split 8:Distance0.950Time5:34.10Pace5:51.68ZoneThreshold Miles
Cumilative:Distance7.950Time46:53.60Pace5:53.91
Split 9:Distance1.050Time6:38.80Pace6:19.81ZoneThreshold Miles
Cumilative:Distance9.000Time53:32.40Pace5:56.93
Split 10:Distance1.000Time6:18.90Pace6:18.90ZoneThreshold Miles
Cumilative:Distance10.000Time59:51.30Pace5:59.13
Split 11:Distance1.000Time6:28.10Pace6:28.10ZoneThreshold Miles
Cumilative:Distance11.000Time1:06:19.40Pace6:01.76
Split 12:Distance0.813Time5:30.60Pace6:46.64ZoneThreshold Miles
Cumilative:Distance11.813Time1:11:50.00Pace6:04.85
Split 13:Distance0.187Time1:13.60Pace6:33.58ZoneThreshold Miles
Cumilative:Distance12.000Time1:13:03.60Pace6:05.30
Split 14:Distance1.000Time6:01.80Pace6:01.80ZoneThreshold Miles
Cumilative:Distance13.000Time1:19:05.40Pace6:05.03
Split 15:Distance0.109Time0:35.00Pace5:21.10ZoneThreshold Miles
Cumilative:Distance13.109Time1:19:40.40Pace6:04.67
 
Leg 3:
Distance0.577Time4:37.20Pace8:00.42ZoneEasy Miles
A bit of a cool-down.

Amoji 1 Miles: 15.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Aug 29, 2021
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
Add Comment
Mon, Aug 30, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

Fast Running Friend Workout - 2021-08-30 08:37:56
Workout Totals: Distance12.000Time1:35:01.00Pace7:55.08
12 total, did a pickup with Matthew up the hill for 0.5 in 3:18. Jacob had a good recovery from the half, wanted to and did run the full 8 miles.

Usual easy 9+3 for Benjamin.
Leg 1:
Distance4.000Time31:23.80Pace7:50.95
With Joseph, William, and Matthew - part with Stephen.
Split 1:Distance3.500Time28:05.20Pace8:01.49ZoneEasy Miles
Cumilative:Distance3.500Time28:05.20Pace8:01.49
Split 2:Distance0.500Time3:18.60Pace6:37.20ZoneThreshold Miles
Cumilative:Distance4.000Time31:23.80Pace7:50.95
 
Leg 2:
Distance8.000Time1:03:37.20Pace7:57.15ZoneEasy Miles
With Jacob, part with Joseph.

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Aug 31, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-08-31 08:43:27
Workout Totals: Distance12.000Time1:35:35.10Pace7:57.93
12 total. Usual distances for the kids. Did a mile pickup down the canyon in 5:53.

Benjamin did 8x400 in 66 with 1 min recovery.
Leg 1:
Distance4.000Time32:37.60Pace8:09.40ZoneEasy Miles
With Jacob, William, Stephen (part), and Matthew.
Leg 2:
Distance8.000Time1:02:57.50Pace7:52.19
With Joseph (most of it), part with Jacob.
Split 1:Distance6.770Time55:15.30Pace8:09.70ZoneEasy Miles
Cumilative:Distance6.770Time55:15.30Pace8:09.70
Split 2:Distance1.000Time5:53.70Pace5:53.70ZoneThreshold Miles
Cumilative:Distance7.770Time1:01:09.00Pace7:52.20
Split 3:Distance0.230Time1:48.50Pace7:51.74ZoneEasy Miles
Cumilative:Distance8.000Time1:02:57.50Pace7:52.19
 

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
264.211.0026.6113.06304.88
Brown Crocs 4 Miles: 96.10Amoji 1 Miles: 221.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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