Breaking the Wall

August 2022

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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: 197.79 Year: 2750.80
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 463.64
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
291.130.2438.117.00336.48
Beslip Garden Clogs Miles: 246.88
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.001.7512.00

Fast Running Friend Workout - 2022-08-01 09:08:41
Workout Totals: Distance12.000Time1:34:48.70Pace7:54.06
12 total. Paced Matthew through 0.75 on the ward 2 miler course in 4:16. Also did a mile pickup down the canyon in 5:48. Benjamin did it in 4:49 - he is back with us for a few weeks. Maybe longer if he gets engaged.

Otherwise, easy runs.
Leg 1:
Distance0.530Time4:13.10Pace7:57.55ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.750Time4:16.20Pace5:41.60ZoneVO2 Max Miles
Paced Matthew. We had Benjamin, Joseph, Jacob, and I think William as well.
Leg 3:
Distance2.720Time22:05.70Pace8:07.39ZoneEasy Miles
With Benjamin, Matthew, Joseph, Jacob, and William (I think).
Leg 4:
Distance6.000Time46:01.80Pace7:40.30
With Benjamin, part with Joseph, Jacob, and William.
Split 1:Distance3.050Time24:07.30Pace7:54.52ZoneEasy Miles
Cumilative:Distance3.050Time24:07.30Pace7:54.52
Split 2:Distance1.000Time5:48.70Pace5:48.70ZoneVO2 Max Miles
Cumilative:Distance4.050Time29:56.00Pace7:23.46
Split 3:Distance1.950Time16:05.80Pace8:15.28ZoneEasy Miles
Cumilative:Distance6.000Time46:01.80Pace7:40.30
 
Leg 5:
Distance2.000Time18:11.90Pace9:05.95ZoneEasy Miles
With Mary and Bella, part with Leigha

Beslip Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.003.0013.00

Fast Running Friend Workout - 2022-08-02 09:25:55
Workout Totals: Distance13.000Time1:40:25.80Pace7:43.52
12 total. Did a 3 mile tempo down the canyon. Benjamin, Joseph, and Jacob pulled me through the first 2 miles (5:50, 5:56), then sped up. I sped up as well (5:43) and got 17:29 - my fastest time of the year. Benjamin and Jacob closed in 5:00. Joseph went with them for about a quarter, then slowed down until I caught up, and finished with me.

5 miles for Matthew. Otherwise, easy runs, usual distances.
Leg 1:
Distance0.980Time8:17.40Pace8:27.55ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:29.20Pace5:49.73ZoneVO2 Max Miles
Tempo run.
Leg 3:
Distance2.020Time16:58.40Pace8:24.16ZoneEasy Miles
To the house
Leg 4:
Distance2.000Time17:47.50Pace8:53.75ZoneEasy Miles
With Bella.
Leg 5:
Distance5.000Time39:53.30Pace7:58.66ZoneEasy Miles
With Benjamin.

Beslip Garden Clogs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-08-03 08:10:47
Workout Totals: Distance2.000Time15:56.00Pace7:58.00
12 total, 10 in Charlotte, NC, 2 more in the evening with Jacob in Greensboro, NC. Matthew tapering. Otherwise, usual distances, easy pace. Benjamin did a mile pickup in 5:00.
Leg 1:
Distance2.000Time15:56.00Pace7:58.00ZoneEasy Miles
With Jacob and Matthew.
Fast Running Friend Workout - 2022-08-03 08:37:50
Workout Totals: Distance10.000Time1:15:38.30Pace7:33.83
 
Leg 1:
Distance8.000Time1:00:33.10Pace7:34.14ZoneEasy Miles
Part with Jacob, part alone.
Leg 2:
Distance2.000Time15:05.20Pace7:32.60ZoneEasy Miles
With Jacob.

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

Fast Running Friend Workout - 2022-08-04 06:41:28
Workout Totals: Distance10.000Time1:19:58.40Pace7:59.84
12 total. Matthew raced in the AAU 1500. He ran 5:26.76 and missed his PR by 0.25. His splits:

58.277 (58.277) 2:24.909 (1:26.632) 3:55.057 (1:30.149)
5:26.760 (1:31.703)

22nd place. The conditions were 85F with 70% humidity.

Jacob did 8 miles. Usual distances, easy pace for the kids at home.
Leg 1:
Distance10.000Time1:19:58.40Pace7:59.84ZoneEasy Miles
Part with Jacob and Matthew, part alone.
Fast Running Friend Workout - 2022-08-04 20:53:03
Workout Totals: Distance2.000Time16:00.30Pace8:00.15
 
Leg 1:
Distance2.000Time16:00.30Pace8:00.15ZoneEasy Miles
WIth Matthew.

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

Fast Running Friend Workout - 2022-08-05 07:55:10
Workout Totals: Distance12.000Time1:32:05.60Pace7:40.47
12 total. Still in Greensboro. Ran in 85 F with 70% humidity. Actually quite manageable if you hide in the shade. Here the shade seems to give you a lot more than in Utah. Found a nice trail near Brandt Lake. Listened to Ukrainian music.

Jacob and Matthew did 4, easy pace for Matthew, Jacob did a 4 minute pickup. Easy pace, usual distances for the kids at home.

Benjamin and Maddy are getting more serious, almost engaged. I told Benjamin they needed to get married before Oct 1 if he wanted to beat me. On Oct 1 he will be as old as I was when Sarah and I got married.
Leg 1:
Distance12.000Time1:32:05.60Pace7:40.47ZoneEasy Miles
Part with Matthew and Jacob, part alone.

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

Fast Running Friend Workout - 2022-08-06 06:22:58
Workout Totals: Distance12.000Time1:33:17.10Pace7:46.43
12 total in Greensboro, easy pace.

Jacob raced the 3000. It got hot by the time his race started, so he struggled. He ended up 15th with 9:54.23 - splits:


35.86
[35.86] 1:50.43
[1:14.57] 3:04.76
[1:14.34] 4:23.09
[1:18.34] 5:44.67
[1:21.58] 7:08.08
[1:23.41] 8:34.72
[1:26.65] 9:54.23
[1:19.51]

Easy paces, usual distances for the boys at home. Benjamin did 2x3 down the canyon if I remember right, somewhere around 15:25/15:46. He is regaining fitness after his latest adventures with travelling, being sick, and going to FSY. On the plus side he and Matty got engaged and will be married in the Provo City Temple on October 29th.

Jacob, Matthew and I flew to Denver, stayed with James and Lybi.
Leg 1:
Distance12.000Time1:33:17.10Pace7:46.43ZoneEasy Miles
Part with Jacob and Matthew, part alone.

Beslip Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church with Lybi and James in Thornton, CO. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-08-08 08:33:35
Workout Totals: Distance12.000Time1:27:05.30Pace7:15.44
12 total in Denver, or more precisely in Thornton. Jacob ran 10 with me, Matthew ran the first 2. We found a loop near James and Lybi's house that measured exactly 2 miles on the Course Tool. All three of us agreed it was easier to run at 5200 feet without heat and humidity than at essentially sea level with.

Easy pace, usual distances for the boys at home. Benjamin did a mile pickup - do not remember his time, but it was sub-5:00.
Leg 1:
Distance12.000Time1:27:05.30Pace7:15.44ZoneEasy Miles
Part with Jacob and Matthew.

Beslip Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2022-08-09 08:17:55
Workout Totals: Distance12.000Time1:31:12.90Pace7:36.07
12 total. Did 10 in the morning at home, then 2 more at night in Sacramento. Sarah and I drove together - we made a trip to the ocean for her out of my business trip. There is a nice trail in Sacramento - American River Trail - right next to Courtyard Marriott off I-5 near the interchange with I-80. So we picked that for a spot to spend the night, then drive to Redwood City for the actual business in the morning after the run.
Leg 1:
Distance10.000Time1:16:09.80Pace7:36.98
With Jacob and Benjamin, part with Matthew and Stephen.
Split 1:Distance4.230Time33:13.30Pace7:51.23ZoneEasy Miles
Cumilative:Distance4.230Time33:13.30Pace7:51.23
Split 2:Distance1.000Time5:47.90Pace5:47.90ZoneVO2 Max Miles
Cumilative:Distance5.230Time39:01.20Pace7:27.65
Split 3:Distance4.770Time37:08.60Pace7:47.21ZoneEasy Miles
Cumilative:Distance10.000Time1:16:09.80Pace7:36.98
 
Leg 2:
Distance2.000Time15:03.10Pace7:31.55ZoneEasy Miles
Alone in Sacramento.

Beslip Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.570.000.000.0014.57

Fast Running Friend Workout - 2022-08-10 08:05:21
Workout Totals: Distance14.575Time1:42:15.80Pace7:00.98
Did about 17 total. This was unplanned. First, I got lost on my run in the morning with the data connection broken, so I ended up with 4.5 extra miles. Then I did not plan to run in the evening, but Sarah wanted to go to Chinatown in San Francisco. We parked 1.5 miles away, then ran with some walking. Then on the way back, after some walking/running towards the car, Sarah was getting tired and also wanted to get to the beach before it got dark, so I decided to just run and get it while Sarah waited for me at a toy store.
Leg 1:
Distance14.575Time1:42:15.80Pace7:00.98ZoneEasy Miles
Alone.

Beslip Garden Clogs Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Did 10 in Sacramento on the American River Trail alone, and then 2 more at home once we got back with Benjamin. Usual distances for the kids, easy pace. Benjamin did a mile pickup I think in 4:43.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 total. Did a mile pickup in 5:57. Benjamin did it in 4:39. The speed is there. Easy pace, usual distances for the kids.

Beslip Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Fast Running Friend Workout - 2022-08-13 08:54:39
Workout Totals: Distance16.000Time1:58:19.60Pace7:23.72
16 total. Did a 5 mile tempo down the canyon in 29:57. Joseph and Jacob pulled me. Splits 5:56, 6:02, 5:55, 6:05, 5:59.

Benjamin did 3x2 down 15:03, 15:32. On the last one, he ran the first half in 7:23 and then hit a spasm. On the plus, his fitness is starting to return.

Easy runs, usual distances for everybody else.

Visited Matty's family in the evening. Got along with them very well.
Leg 1:
Distance2.480Time20:02.10Pace8:04.72ZoneEasy Miles
With Joseph and Jacob, part with Benjamin and William.
Leg 2:
Distance5.000Time29:57.20Pace5:59.44ZoneThreshold Miles
With Joseph and Jacob.
Leg 3:
Distance3.020Time25:07.10Pace8:19.04ZoneEasy Miles
Part with Joseph and Jacob, part alone.
Leg 4:
Distance5.500Time43:13.20Pace7:51.49ZoneEasy Miles
With Benjamin and Matthew.

Beslip Garden Clogs Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Our ward, then the Russian branch. Benjamin and Matty came with us to the Russian branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-08-15 09:30:50
Workout Totals: Distance12.000Time1:34:33.90Pace7:52.82
12 total. Easy pace, usual distances. Benjamin did 12 total with a mile pickup.
Leg 1:
Distance2.000Time15:56.40Pace7:58.20ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time1:01:39.00Pace7:42.38ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance2.000Time16:58.50Pace8:29.25ZoneEasy Miles
With Bella and Jacob. Joseph and Mary ran ahead.

Beslip Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

Fast Running Friend Workout - 2022-08-16 09:04:12
Workout Totals: Distance13.000Time1:41:30.00Pace7:48.46
13 total. Paced Matthew with William's help in the 2 miles down the canyon. He held on well for the first mile (5:57), and then fell apart and ran 6:19 for the last mile missing his record by 6 seconds. Turns out he has been forgetting to take his iron. We will try next week and see if the iron supplement makes a difference.

Benjamin paced Jacob over 5 miles down the canyon in 28:00. Splits 5:37, 5:48, 5:32, 5:35, 5:27. Joseph ran the first 2 miles, but just did not have it today. Jacob was feeling doubtful in the last mile, but then proved it was all doubt by running the last quarter in 73.

I tried listening to Ukrainian music over the last 4 miles and noticed it gets me going - 7:00 pace uphill does not feel hard. So I ordered headphones and a phone carrier to try it in a workout.
Leg 1:
Distance0.980Time8:31.70Pace8:42.14ZoneEasy Miles
With William and Matthew.
Leg 2:
Distance2.000Time12:16.50Pace6:08.25ZoneThreshold Miles
Pacing Matthew with William.
Leg 3:
Distance3.020Time27:04.10Pace8:57.78ZoneEasy Miles
With William and Matthew.
Leg 4:
Distance5.000Time35:42.10Pace7:08.42ZoneEasy Miles
Alone.
Leg 5:
Distance2.000Time17:55.60Pace8:57.80ZoneEasy Miles
With Mary and Bella.

Beslip Garden Clogs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.940.120.000.0012.06

Fast Running Friend Workout - 2022-08-17 08:44:47
Workout Totals: Distance12.060Time1:36:34.80Pace8:00.50
12 total. Easy pace, usual distances. Benjamin did a mile pickup in 4:51.
Leg 1:
Distance2.000Time15:54.50Pace7:57.25ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time1:01:41.10Pace7:42.64ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3:
Distance2.060Time18:59.20Pace9:13.01
With Bella.
Split 1:Distance0.936Time8:54.90Pace9:31.47ZoneEasy Miles
Cumilative:Distance0.936Time8:54.90Pace9:31.47
Split 2:Distance0.124Time0:50.80Pace6:49.68ZoneMarathon Pace Miles
Cumilative:Distance1.060Time9:45.70Pace9:12.55
Split 3:Distance1.000Time9:13.50Pace9:13.50ZoneEasy Miles
Cumilative:Distance2.060Time18:59.20Pace9:13.01
 

Beslip Garden Clogs Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.070.003.000.0013.07

Fast Running Friend Workout - 2022-08-18 08:43:23
Workout Totals: Distance13.070Time1:41:01.60Pace7:43.78
13 total. Did 3 miles down the canyon with William in 17:48 (5:58, 5:55, 5:55). I liked his pacing. Joseph and Jacob rabbit-chased us with a 2 minute handicap, but did not catch us. Joseph ran 16:18, Jacob 16:38. Jacob had some lingering fatigue from his 5 miler on Tuesday. Benjamin did 2 miles in 9:53 (4:51, 5:02) - got his usual cramp in the second mile.
Leg 1:
Distance2.050Time16:17.80Pace7:56.98ZoneEasy Miles
Warm up with William, Joseph, and Jacob.
Leg 2:
Distance3.000Time17:48.60Pace5:56.20ZoneThreshold Miles
With William.
Leg 3:
Distance2.020Time18:18.70Pace9:03.91ZoneEasy Miles
With William.
Leg 4:
Distance4.000Time32:00.40Pace8:00.10ZoneEasy Miles
With Stephen and Matthew.
Leg 5:
Distance2.000Time16:36.10Pace8:18.05ZoneEasy Miles
With Mary and Bella.

Beslip Garden Clogs Miles: 13.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-08-19 08:59:27
Workout Totals: Distance12.000Time1:35:51.90Pace7:59.32
12 total. Easy pace, usual distances.
Leg 1:
Distance10.000Time1:17:34.40Pace7:45.44ZoneEasy Miles
With Benjamin, Joseph, and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance2.000Time18:17.50Pace9:08.75ZoneEasy Miles
With Bella.

Beslip Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Fast Running Friend Workout - 2022-08-20 08:10:41
Workout Totals: Distance16.000Time1:59:47.50Pace7:29.22
16 total. Did 12 in the morning, and 4 at night. Joseph and Jacob paced me through a 5 mile tempo down the canyon in 29:20(5:53, 5:58, 5:53, 5:52, 5:44). It was drizzling, so that helped a lot, made it a lot more comfortable, and I was able to find a 5:44 mile at the end.

Benjamin did the rabbit chase starting 5 minutes behind and ended up with 24:38 (14:59, spasm, 5:18, 5:21). He did not catch us.

Bella ran a mile PR of 7:34. This was a downhill course, but I do not consider it to be significantly aided because it has a few turns and an uphill bump in the middle at 30% grade. Bonnie and William chased her with a 2 minute gap, and did not catch her - their time was 5:50.

Matthew did 6, William 8, Stephen 4 (foot). Joseph and Jacob both 12.
Leg 1:
Distance2.480Time20:11.40Pace8:08.47ZoneEasy Miles
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:
Distance5.000Time29:20.70Pace5:52.14ZoneThreshold Miles
Tempo run with Joseph and Jacob.
Leg 3:
Distance4.520Time37:01.10Pace8:11.39ZoneEasy Miles
Distance/cool-down with Benjamin, Joseph, and Jacob.
Leg 4:
Distance2.000Time16:36.80Pace8:18.40ZoneEasy Miles
With Mary William, and Bonnie.
Leg 5:
Distance0.530Time5:00.30Pace9:26.60ZoneEasy Miles
With Bella, William, and Bonnie, and Matthew.
Leg 6:
Distance1.000Time7:34.70Pace7:34.70ZoneEasy Miles
With Bella.
Leg 7:
Distance0.470Time4:02.50Pace8:35.96ZoneEasy Miles
With Bella, Bonnie, and William.

Beslip Garden Clogs Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Stake Conference in the morning in the English ward, then went to the Russian branch. Nap in the afternoon. Talked to Julia late in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.940.120.000.0012.06

Fast Running Friend Workout - 2022-08-22 07:13:10
Workout Totals: Distance12.060Time1:34:26.90Pace7:49.89
12 total, easy pace for everybody, usual distances. Not sure if Benjamin did his mile pickup.
Leg 1:
Distance8.000Time59:23.40Pace7:25.43ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time16:14.40Pace8:07.20ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 3:
Distance2.060Time18:49.10Pace9:08.11
With Mary and Bella, part with Sarah.
Split 1:Distance0.936Time8:49.80Pace9:26.03ZoneEasy Miles
Cumilative:Distance0.936Time8:49.80Pace9:26.03
Split 2:Distance0.124Time0:48.90Pace6:34.35ZoneMarathon Pace Miles
Cumilative:Distance1.060Time9:38.70Pace9:05.94
Split 3:Distance1.000Time9:10.40Pace9:10.40ZoneEasy Miles
Cumilative:Distance2.060Time18:49.10Pace9:08.11
 

Beslip Garden Clogs Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.690.006.000.0014.69

Fast Running Friend Workout - 2022-08-23 08:57:10
Workout Totals: Distance14.690Time1:52:46.10Pace7:40.59
14+ total. Did 2x3 down the canyon, 17:58, 17:43. Paced William in the first one. We served as rabbits for Benjamin and Jacob. Benjamin started 3:00 behind, Jacob and Joseph 2:00. Joseph dropped out after 1.75. Jacob struggled, but still ran 16:18 (5:15, 5:26, 5:37). Benjamin did 14:38 (4:52, 4:54, 4:52).

Benjamin did not want to run the second interval, but I talked him into it giving him an easier target of 15:30 (5:10 pace). He ran 14:57 (4:56, 4:59, 5:02). I was his rabbit with 2:00 head start. He passed me right after 2 miles. I cheered him with a Ukrainian patriotic song. He was moving so fast that I had time for only one line of it before he was out of hearing range.

Finally he is starting to climb out of his spasm hole. I think his 5:02 was due more to fatigue than a spasm - though he felt something. He was able to close with 73. When he had a real spasm before, he had no kicking speed.
Leg 1:
Distance0.980Time8:02.50Pace8:12.35ZoneEasy Miles
Leg 2:
Distance3.000Time17:58.10Pace5:59.37ZoneThreshold Miles
Leg 3:
Distance3.000Time27:25.70Pace9:08.57ZoneEasy Miles
Leg 4:
Distance3.000Time17:43.30Pace5:54.43ZoneThreshold Miles
Leg 5:
Distance2.650Time23:41.40Pace8:56.38ZoneEasy Miles
Leg 6:
Distance2.060Time17:55.10Pace8:41.89
Split 1:Distance0.936Time8:25.60Pace9:00.17ZoneEasy Miles
Cumilative:Distance0.936Time8:25.60Pace9:00.17
Split 2:Distance0.124Time0:51.00Pace6:51.29ZoneEasy Miles
Cumilative:Distance1.060Time9:16.60Pace8:45.09
Split 3:Distance1.000Time8:38.50Pace8:38.50ZoneEasy Miles
Cumilative:Distance2.060Time17:55.10Pace8:41.89
 

Beslip Garden Clogs Miles: 14.69
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.310.000.000.0012.31

Fast Running Friend Workout - 2022-08-24 07:16:23
Workout Totals: Distance8.000Time1:01:53.40Pace7:44.18
12 total for me. Easy runs, usual distances for everybody.
Leg 1:
Distance8.000Time1:01:53.40Pace7:44.18ZoneEasy Miles
With Joseph and Jacob, I think part with William.
Fast Running Friend Workout - 2022-08-24 20:36:14
Workout Totals: Distance4.310Time38:05.80Pace8:50.35
Leg 1:
Distance0.250Time2:47.00Pace11:08.00ZoneEasy Miles
With Leigha, Mary, Bella, Benjamin, and Maddy.
Leg 2:
Distance2.060Time18:02.30Pace8:45.39
With Bella.
Split 1:Distance0.936Time8:29.20Pace9:04.02ZoneEasy Miles
Cumilative:Distance0.936Time8:29.20Pace9:04.02
Split 2:Distance0.124Time0:51.20Pace6:52.90ZoneEasy Miles
Cumilative:Distance1.060Time9:20.40Pace8:48.68
Split 3:Distance1.000Time8:41.90Pace8:41.90ZoneEasy Miles
Cumilative:Distance2.060Time18:02.30Pace8:45.39
Leg 3:
Distance2.000Time17:16.50Pace8:38.25ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.310.002.000.008.31

Fast Running Friend Workout - 2022-08-25 08:49:09
Workout Totals: Distance8.310Time1:10:31.20Pace8:29.17
Tapering for the Top of Utah Half. 8 total for me. Benjamin and I paced Matthew through 2 miles down the canyon in 12:08 - new record for him. Splits 6:00, 6:08.

Easy runs for everybody else, 8 for Benjamin, 6 for Joseph and Jacob, otherwise usual distances.
Leg 1:
Distance0.980Time8:45.30Pace8:56.02ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance2.000Time12:08.20Pace6:04.10ZoneThreshold Miles
With Benjamin and Matthew.
Leg 3:
Distance3.020Time27:55.20Pace9:14.70ZoneEasy Miles
With Benjamin and Matthew.
Leg 4:
Distance0.250Time3:17.40Pace13:09.60ZoneEasy Miles
With Leigha.
Leg 5:
Distance2.060Time18:25.10Pace8:56.46
With Bella.
Split 1:Distance0.936Time8:35.30Pace9:10.53ZoneEasy Miles
Cumilative:Distance0.936Time8:35.30Pace9:10.53
Split 2:Distance0.124Time0:50.50Pace6:47.26ZoneEasy Miles
Cumilative:Distance1.060Time9:25.80Pace8:53.77
Split 3:Distance1.000Time8:59.30Pace8:59.30ZoneEasy Miles
Cumilative:Distance2.060Time18:25.10Pace8:56.46

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2022-08-26 08:36:42
Workout Totals: Distance6.000Time48:13.30Pace8:02.22
Leg 1:
Distance4.000Time31:57.90Pace7:59.48ZoneEasy Miles
With Joseph, Jacob, Stephen and Matthew and Benjamin, I think part with William.
Leg 2:
Distance2.000Time16:15.40Pace8:07.70ZoneEasy Miles
With Benjamin in Logan.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.050.0013.110.0016.16

Fast Running Friend Workout - 2022-08-27 05:29:59
Workout Totals: Distance16.159Time1:46:11.90Pace6:34.33
Top of Utah Half Marathon, 1:19:55, 14th overall, 2nd master, $75. Did not think I had another sub-1:20 in me after the events of this year, but was happy to find it one more time. One thing that helped me when I was at the end of the uphill mile 12 was remembering the story of a heavily wounded Ukrainian soldier attempting to sing the Ukraine National Anthem while being transported in an ambulance. I remembered and borrowed some of his strength to make a push that bought me a few seconds - and this was enough to dip under 1:20.

Benjamin got 2nd with 1:10:08. 2 miles in 10:07, then a spasm, some recovery to 5:15 pace around 8 miles.

Jacob got 10th with 1:18:26 (PR). Ran well to 10 miles (58:25), then ran out of juice, but held on well enough to get a PR.

Joseph ran 1:23:19 in his first half marathon, which gave him 20th place. He ran with me for the first 5 miles, and then his heart started skipping beats, so he had to slow down. Apparently we are seeing the fallout of his heart murmur.

William did 1.25 down the canyon in 7:10. Otherwise, the kids ran usual distances at an easy pace.
Leg 1:
Distance2.050Time17:19.00Pace8:26.83ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.109Time1:19:56.90Pace6:05.92
Race.
Split 1:Distance1.000Time5:59.80Pace5:59.80ZoneThreshold Miles
Cumilative:Distance1.000Time5:59.80Pace5:59.80
Split 2:Distance1.000Time5:57.20Pace5:57.20ZoneThreshold Miles
Cumilative:Distance2.000Time11:57.00Pace5:58.50
Split 3:Distance1.000Time5:56.00Pace5:56.00ZoneThreshold Miles
Cumilative:Distance3.000Time17:53.00Pace5:57.67
Split 4:Distance1.000Time6:00.60Pace6:00.60ZoneThreshold Miles
Cumilative:Distance4.000Time23:53.60Pace5:58.40
Split 5:Distance1.000Time5:52.80Pace5:52.80ZoneThreshold Miles
Cumilative:Distance5.000Time29:46.40Pace5:57.28
Split 6:Distance1.000Time5:49.40Pace5:49.40ZoneThreshold Miles
Cumilative:Distance6.000Time35:35.80Pace5:55.97
Split 7:Distance1.000Time5:54.20Pace5:54.20ZoneThreshold Miles
Cumilative:Distance7.000Time41:30.00Pace5:55.71
Split 8:Distance2.000Time12:13.30Pace6:06.65ZoneThreshold Miles
Cumilative:Distance9.000Time53:43.30Pace5:58.14
Split 9:Distance1.000Time6:12.40Pace6:12.40ZoneThreshold Miles
Cumilative:Distance10.000Time59:55.70Pace5:59.57
Split 10:Distance1.000Time6:24.90Pace6:24.90ZoneThreshold Miles
Cumilative:Distance11.000Time1:06:20.60Pace6:01.87
Split 11:Distance1.000Time6:48.30Pace6:48.30ZoneThreshold Miles
Cumilative:Distance12.000Time1:13:08.90Pace6:05.74
Split 12:Distance0.980Time5:59.70Pace6:07.04ZoneThreshold Miles
Cumilative:Distance12.980Time1:19:08.60Pace6:05.84
Split 13:Distance0.129Time0:48.30Pace6:14.42ZoneThreshold Miles
Cumilative:Distance13.109Time1:19:56.90Pace6:05.92
Leg 3:
Distance1.000Time8:56.00Pace8:56.00ZoneEasy Miles
Cool-down with Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-08-29 08:27:31
Workout Totals: Distance12.000Time1:36:49.00Pace8:04.08
12 total, easy pace. Joseph and Jacob did 4, Benjamin did 8 in the morning with me, do not remember if he added in the evening. Usual distances otherwise.
Leg 1:
Distance8.000Time1:01:57.00Pace7:44.62ZoneEasy Miles
With Benjamin, part with Joseph, Jacob, and William.
Leg 2:
Distance2.000Time17:27.80Pace8:43.90ZoneEasy Miles
With Mary.
Leg 3:
Distance2.000Time17:24.20Pace8:42.10ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

Fast Running Friend Workout - 2022-08-30 09:31:03
Workout Totals: Distance13.000Time1:44:15.80Pace8:01.22
13 total. Paced Matthew in the 2 mile run down the canyon with Benjamin's help. He ran 11:59 (5:56, 6:03) breaking 12:00 for the first time. Joseph and Jacob did 6+2 if I remember right, otherwise usual distances.
Leg 1:
Distance0.980Time9:06.00Pace9:17.14ZoneEasy Miles
Warm-up with Benjamin and Matthew.
Leg 2:
Distance2.000Time11:59.70Pace5:59.85ZoneThreshold Miles
Paced Matthew with Benjamin.
Leg 3:
Distance3.020Time26:12.30Pace8:40.63ZoneEasy Miles
With Benjamin and Matthew to the house.
Leg 4:
Distance5.000Time39:55.60Pace7:59.12ZoneEasy Miles
With Benjamin.
Leg 5:
Distance2.000Time17:02.20Pace8:31.10ZoneEasy Miles
With Mary, do not remember if anybody else was with us.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.2512.25

Fast Running Friend Workout - 2022-08-31 08:39:02
Workout Totals: Distance12.250Time1:37:20.10Pace7:56.74
12 total. Did 1.25 down the canyon with Benjamin and William in 6:56. This is a PR for William. Easy runs, usual distances for everybody else if I remember right.
Leg 1:
Distance0.980Time8:31.00Pace8:41.43ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.250Time6:56.50Pace5:33.20ZoneVO2 Max Miles
With William and Benjamin.
Leg 3:
Distance7.770Time1:01:42.50Pace7:56.51ZoneEasy Miles
With Benjamin, part with William.
Leg 4:
Distance0.500Time4:50.50Pace9:41.00ZoneEasy Miles
With Benjamin, Matthew, Bella, and Maddy.
Leg 5:
Distance0.250Time2:46.80Pace11:07.20ZoneEasy Miles
With Leigha, and Matthew.
Leg 6:
Distance1.500Time12:32.80Pace8:21.87ZoneEasy Miles
With Bella, do not remember who else.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
291.130.2438.117.00336.48
Beslip Garden Clogs Miles: 246.88
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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