Breaking the Wall

August 2023

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 870.94
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1312.70
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
276.883.3840.115.44325.81
Black Crocs 2023 Miles: 327.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Tue, Aug 01, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2023-08-01 09:10:27
Workout Totals: Distance11.000Time1:25:42.20Pace7:47.47
11 total. Easy pace.
Leg 1:
Distance4.000Time31:53.30Pace7:58.32ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance6.000Time45:02.60Pace7:30.43ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time8:46.30Pace8:46.30ZoneEasy Miles
With Mary.

Black Crocs 2023 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Aug 02, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.060.620.251.1212.05

Fast Running Friend Workout - 2023-08-02 09:33:35
Workout Totals: Distance12.060Time1:36:54.80Pace8:02.16
12 total. Did a 2 mile fartlek down the canyon with Matthew in 12:13 alternating target of 86 and 94. We missed the target by a lot in recoveries, but were somewhat close on the fast intervals. Last 0.125 we kicked hard - 35.6.

Jacob did the workout as well, I think he got 10:35 if I remember right.
Leg 1:
Distance0.980Time8:07.10Pace8:17.04ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:13.50Pace6:06.75
Fartlek with Matthew.
Split 1:Distance0.250Time1:27.70Pace5:50.80ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:27.70Pace5:50.80
Split 2:Distance0.250Time1:35.50Pace6:22.00ZoneThreshold Miles
Cumilative:Distance0.500Time3:03.20Pace6:06.40
Split 3:Distance0.250Time1:25.10Pace5:40.40ZoneVO2 Max Miles
Cumilative:Distance0.750Time4:28.30Pace5:57.73
Split 4:Distance0.250Time1:39.60Pace6:38.40ZoneMarathon Pace Miles
Cumilative:Distance1.000Time6:07.90Pace6:07.90
Split 5:Distance0.250Time1:28.50Pace5:54.00ZoneVO2 Max Miles
Cumilative:Distance1.250Time7:36.40Pace6:05.12
Split 6:Distance0.250Time1:41.40Pace6:45.60ZoneMarathon Pace Miles
Cumilative:Distance1.500Time9:17.80Pace6:11.87
Split 7:Distance0.250Time1:28.00Pace5:52.00ZoneVO2 Max Miles
Cumilative:Distance1.750Time10:45.80Pace6:09.03
Split 8:Distance0.125Time0:52.10Pace6:56.80ZoneMarathon Pace Miles
Cumilative:Distance1.875Time11:37.90Pace6:12.21
Split 9:Distance0.125Time0:35.60Pace4:44.80ZoneVO2 Max Miles
Cumilative:Distance2.000Time12:13.50Pace6:06.75
 
Leg 3:
Distance7.020Time55:41.90Pace7:56.05ZoneEasy Miles
More distance, part with the kids, part alone.
Leg 4:
Distance2.060Time20:52.30Pace10:07.91ZoneEasy Miles
With Mary and Bella, part with Leigha.

Black Crocs 2023 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Aug 03, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2023-08-03 08:59:24
Workout Totals: Distance12.060Time1:38:44.40Pace8:11.24
12 total. Easy runs.
Leg 1:
Distance4.000Time31:33.90Pace7:53.48ZoneEasy Miles
With Stephen and Matthew. Do not remember if we had anybody else.
Leg 2:
Distance6.000Time46:48.60Pace7:48.10ZoneEasy Miles
Alone.
Leg 3:
Distance2.060Time20:21.90Pace9:53.16ZoneEasy Miles
With Mary, Bella, and Leigha (part).

Black Crocs 2023 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Aug 04, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2023-08-04 08:15:33
Workout Totals: Distance12.000Time1:34:57.50Pace7:54.79
12 total. Did a pickup on the hill with Matthew in 53.8. Easy pace otherwise.
Leg 1:
Distance4.000Time33:08.30Pace8:17.07
With Stephen and Matthew.
Split 1:Distance3.845Time32:14.50Pace8:23.12ZoneEasy Miles
Cumilative:Distance3.845Time32:14.50Pace8:23.12
Split 2:Distance0.155Time0:53.80Pace5:47.10ZoneVO2 Max Miles
Cumilative:Distance4.000Time33:08.30Pace8:17.07
 
Leg 2:
Distance1.000Time8:42.90Pace8:42.90ZoneEasy Miles
With Bella.
Leg 3:
Distance5.000Time37:29.10Pace7:29.82ZoneEasy Miles
Alone.
Leg 4:
Distance2.000Time15:37.20Pace7:48.60ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Aug 05, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.880.001.1214.06

Fast Running Friend Workout - 2023-08-05 09:23:34
Workout Totals: Distance14.060Time1:55:08.20Pace8:11.34
14 total. Did a fartlek 2 miles down the canyon with Bonnie and Matthew in 12:06. Jacob did it in 10:41, Joseph in 10:54. Easy runs for other kids. Benjamin did 16x0.25 I think.
Leg 1:
Distance1.000Time7:43.60Pace7:43.60ZoneEasy Miles
Alone.
Leg 2:
Distance0.980Time8:26.60Pace8:36.94ZoneEasy Miles
Warm-up with the kids.
Leg 3:
Distance2.000Time12:06.60Pace6:03.30
Fartlek with Bonnie and Matthew.
Split 1:Distance0.250Time1:25.90Pace5:43.60ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:25.90Pace5:43.60
Split 2:Distance0.250Time1:35.60Pace6:22.40ZoneMarathon Pace Miles
Cumilative:Distance0.500Time3:01.50Pace6:03.00
Split 3:Distance0.250Time1:22.40Pace5:29.60ZoneVO2 Max Miles
Cumilative:Distance0.750Time4:23.90Pace5:51.87
Split 4:Distance0.250Time1:38.40Pace6:33.60ZoneMarathon Pace Miles
Cumilative:Distance1.000Time6:02.30Pace6:02.30
Split 5:Distance0.250Time1:27.40Pace5:49.60ZoneVO2 Max Miles
Cumilative:Distance1.250Time7:29.70Pace5:59.76
Split 6:Distance0.250Time1:39.90Pace6:39.60ZoneMarathon Pace Miles
Cumilative:Distance1.500Time9:09.60Pace6:06.40
Split 7:Distance0.250Time1:28.20Pace5:52.80ZoneVO2 Max Miles
Cumilative:Distance1.750Time10:37.80Pace6:04.46
Split 8:Distance0.125Time0:53.90Pace7:11.20ZoneMarathon Pace Miles
Cumilative:Distance1.875Time11:31.70Pace6:08.91
Split 9:Distance0.125Time0:34.90Pace4:39.20ZoneVO2 Max Miles
Cumilative:Distance2.000Time12:06.60Pace6:03.30
 
Leg 4:
Distance8.020Time1:07:13.60Pace8:22.94ZoneEasy Miles
Distance.
Leg 5:
Distance2.060Time19:37.80Pace9:31.75ZoneEasy Miles
With Mary, Bella, and Leigha.

Black Crocs 2023 Miles: 14.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Aug 06, 2023
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 07, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-08-07 09:24:44
Workout Totals: Distance12.000Time1:35:17.00Pace7:56.42
12 total. Easy pace, usual distances.
Leg 1:
Distance4.000Time32:41.20Pace8:10.30ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance6.000Time46:58.00Pace7:49.67ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time15:37.80Pace7:48.90ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Aug 08, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2023-08-08 07:19:21
Workout Totals: Distance9.000Time1:09:07.60Pace7:40.84
12 total. Mostly easy pace for me. Joseph and Jacob did an 800 time trial on the track and both got PRs. Jacob got 2:13.4, Joseph 2:13.7. Bonnie and Matthew did the fartlek 2 mile workout, Bonnie got 11:58, Matthew around 12:30.
Leg 1:
Distance9.000Time1:09:07.60Pace7:40.84
Alone.
Split 1:Distance8.845Time1:08:11.00Pace7:42.52ZoneEasy Miles
Cumilative:Distance8.845Time1:08:11.00Pace7:42.52
Split 2:Distance0.155Time0:56.60Pace6:05.16ZoneVO2 Max Miles
Cumilative:Distance9.000Time1:09:07.60Pace7:40.84
 
Fast Running Friend Workout - 2023-08-08 21:19:18
Workout Totals: Distance3.000Time26:29.50Pace8:49.83
 
Leg 1:
Distance1.000Time10:47.50Pace10:47.50ZoneEasy Miles
With Mary, Bella, and Leigh.
Leg 2:
Distance1.000Time8:12.20Pace8:12.20ZoneEasy Miles
I think this was with Mary and Bella, or maybe just one of them.
Leg 3:
Distance1.000Time7:29.80Pace7:29.80ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Aug 09, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-08-09 10:01:00
Workout Totals: Distance12.000Time1:38:43.20Pace8:13.60
12 total. Easy pace.
Leg 1:
Distance4.000Time34:00.10Pace8:30.02ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance1.000Time9:58.90Pace9:58.90ZoneEasy Miles
With Leigha. Do not remember if we had Mary and Bella.
Leg 3:
Distance5.000Time38:59.70Pace7:47.94ZoneEasy Miles
Alone.
Leg 4:
Distance2.000Time15:44.50Pace7:52.25ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Aug 10, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.660.880.250.8812.67

Fast Running Friend Workout - 2023-08-10 08:21:45
Workout Totals: Distance12.000Time1:31:02.10Pace7:35.18
12 total. Did our 2 mile fartlek with Bonnie and Matthew. Matthew got 12:07, Bonnie 12:31. Jacob did it as well, I think he got 10:41.
Leg 1:
Distance0.980Time7:49.20Pace7:58.78ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:07.50Pace6:03.75
Fartlek with Matthew, part with Bonnie.
Split 1:Distance0.250Time1:25.90Pace5:43.60ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:25.90Pace5:43.60
Split 2:Distance0.250Time1:36.30Pace6:25.20ZoneMarathon Pace Miles
Cumilative:Distance0.500Time3:02.20Pace6:04.40
Split 3:Distance0.250Time1:26.10Pace5:44.40ZoneVO2 Max Miles
Cumilative:Distance0.750Time4:28.30Pace5:57.73
Split 4:Distance0.250Time1:38.30Pace6:33.20ZoneMarathon Pace Miles
Cumilative:Distance1.000Time6:06.60Pace6:06.60
Split 5:Distance0.250Time1:29.40Pace5:57.60ZoneThreshold Miles
Cumilative:Distance1.250Time7:36.00Pace6:04.80
Split 6:Distance0.250Time1:40.10Pace6:40.40ZoneMarathon Pace Miles
Cumilative:Distance1.500Time9:16.10Pace6:10.73
Split 7:Distance0.250Time1:26.70Pace5:46.80ZoneVO2 Max Miles
Cumilative:Distance1.750Time10:42.80Pace6:07.31
Split 8:Distance0.125Time0:48.90Pace6:31.20ZoneMarathon Pace Miles
Cumilative:Distance1.875Time11:31.70Pace6:08.91
Split 9:Distance0.125Time0:35.80Pace4:46.40ZoneVO2 Max Miles
Cumilative:Distance2.000Time12:07.50Pace6:03.75
 
Leg 3:
Distance3.020Time23:57.20Pace7:55.89ZoneEasy Miles
Distance.
Leg 4:
Distance1.000Time8:07.00Pace8:07.00ZoneEasy Miles
With Mary, I think.
Leg 5:
Distance5.000Time39:01.20Pace7:48.24ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2023-08-10 20:56:41
Workout Totals: Distance0.660Time7:28.50Pace11:19.55
 
Leg 1:
Distance0.660Time7:28.50Pace11:19.55ZoneEasy Miles
With Sarah at Flaming Gorge.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Aug 11, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2023-08-11 07:54:56
Workout Totals: Distance10.000Time1:24:27.90Pace8:26.79
10 total. Easy pace. At Flaming Gorge.
Leg 1:
Distance2.000Time16:14.00Pace8:07.00ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance1.000Time10:30.00Pace10:30.00ZoneEasy Miles
With Stephen, Matthew, Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time9:23.70Pace9:23.70ZoneEasy Miles
Same group minus Leigha.
Leg 4:
Distance6.000Time48:20.20Pace8:03.37ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Aug 12, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.000.0014.00

Fast Running Friend Workout - 2023-08-12 09:06:44
Workout Totals: Distance14.000Time1:44:27.50Pace7:27.68
14 total. Did a 3 mile tempo run down the canyon in 17:56 with Joseph. Jacob ran 17:01. We were going to do two intervals, but were feeling not quite 100%, so we decided to postpone the workout until Tuesday.
Leg 1:
Distance1.940Time15:35.80Pace8:02.37ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:56.40Pace5:58.80ZoneThreshold Miles
Tempo run.
Leg 3:
Distance5.060Time40:33.20Pace8:00.87ZoneEasy Miles
Distance.
Leg 4:
Distance4.000Time30:22.10Pace7:35.52ZoneEasy Miles
Alone in the evening.

Black Crocs 2023 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Aug 13, 2023
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 14, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-08-14 08:38:06
Workout Totals: Distance12.000Time1:33:35.00Pace7:47.92
12 total. Easy pace.
Leg 1:
Distance4.000Time31:47.70Pace7:56.93ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance6.000Time45:59.30Pace7:39.88ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time15:48.00Pace7:54.00ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Aug 15, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.006.000.0013.00

Fast Running Friend Workout - 2023-08-15 07:29:42
Workout Totals: Distance13.000Time1:35:49.90Pace7:22.30
13 total. Did 2x3 down the canyon. Paced Matthew on the first one, he got a PR of 18:20. On the second one I found 17:38 in me. Benjamin paced Jacob. If I remember right they had 16:54/16:44. Otherwise easy pace, usual distances.
Leg 1:
Distance0.980Time7:51.10Pace8:00.71ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:20.70Pace6:06.90ZoneThreshold Miles
With Matthew.
Leg 3:
Distance3.000Time26:00.50Pace8:40.17ZoneEasy Miles
Recovery with Benjamin and Jacob.
Leg 4:
Distance3.000Time17:38.50Pace5:52.83ZoneThreshold Miles
Alone.
Leg 5:
Distance3.020Time25:59.10Pace8:36.26ZoneEasy Miles
Cool-down/distance with Benjamin.

Black Crocs 2023 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Aug 16, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2023-08-16 09:24:26
Workout Totals: Distance12.000Time1:32:43.10Pace7:43.59
12 total. Paced Bonnie over 3 miles down the canyon in 19:01. Benjamin did it in 14:56 if I remember right. Easy runs otherwise.
Leg 1:
Distance0.980Time8:27.20Pace8:37.55ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time19:01.60Pace6:20.53ZoneThreshold Miles
Paced Bonnie.
Leg 3:
Distance6.020Time49:22.70Pace8:12.14ZoneEasy Miles
With Benjamin.
Leg 4:
Distance2.000Time15:51.60Pace7:55.80ZoneEasy Miles
Do not remember if this was with Benjamin or alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Aug 17, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.000.001.0012.00

Fast Running Friend Workout - 2023-08-17 09:18:52
Workout Totals: Distance12.000Time1:35:19.60Pace7:56.63
12 total. Paced Stephen along with Matthew in a short workout 2x0.5 on the little boy course - 3:05, 2:59. Easy pace otherwise, mostly.
Leg 1:
Distance0.500Time4:18.30Pace8:36.60ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.500Time3:05.90Pace6:11.80ZoneVO2 Max Miles
Interval.
Leg 3:
Distance0.500Time4:33.00Pace9:06.00ZoneEasy Miles
Recovery.
Leg 4:
Distance0.500Time2:59.40Pace5:58.80ZoneVO2 Max Miles
Another interval.
Leg 5:
Distance1.000Time9:48.30Pace9:48.30ZoneEasy Miles
With Leigha.
Leg 6:
Distance1.000Time8:55.30Pace8:55.30ZoneEasy Miles
With Mary.
Leg 7:
Distance6.000Time46:46.20Pace7:47.70ZoneEasy Miles
Alone.
Leg 8:
Distance1.000Time7:53.20Pace7:53.20ZoneMarathon Pace Miles
With Benjamin and Bella.
Leg 9:
Distance1.000Time7:00.00Pace7:00.00ZoneEasy Miles
With Benjamin.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Aug 18, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-08-18 08:20:43
Workout Totals: Distance12.000Time1:31:49.60Pace7:39.13
12 total. Easy pace.
Leg 1:
Distance10.000Time1:16:29.30Pace7:38.93ZoneEasy Miles
Part with Joseph, Jacob, and Benjamin, part alone.
Leg 2:
Distance2.000Time15:20.30Pace7:40.15ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Aug 19, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.006.000.0016.00

Fast Running Friend Workout - 2023-08-19 08:22:55
Workout Totals: Distance16.000Time2:00:27.20Pace7:31.70
16 total. Did 2x3 down the canyon 17:58, 17:52. Paced Bonnie in the first one for the first 1.25, ended up falling behind the 6:00 pace and then it was difficult to shift gears, but I did and caught up. On the second one Jacob was pacing me, but he got a side-ache and the confusion made me fall back by as much as 5 seconds. He recovered in the last mile and was able to pace me normally, so we caught up and put a good gap on 6:00.

Jacob did 16:41, then paced me. Benjamin did 14:52, 15:00. Bonnie ran 18:58.

Easy pace for other kids.
Leg 1:
Distance2.060Time16:41.40Pace8:06.12ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:58.10Pace5:59.37ZoneThreshold Miles
First interval, part with Bonnie.
Leg 3:
Distance3.000Time26:23.30Pace8:47.77ZoneEasy Miles
Recovery.
Leg 4:
Distance3.000Time17:52.50Pace5:57.50ZoneThreshold Miles
Second interval - Jacob paced me.
Leg 5:
Distance4.940Time41:31.90Pace8:24.43ZoneEasy Miles
More distance with Benjamin.

Black Crocs 2023 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Aug 20, 2023
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 21, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-08-21 08:48:54
Workout Totals: Distance12.000Time1:33:22.00Pace7:46.83
12 total. Easy pace.
Leg 1:
Distance10.000Time1:16:42.90Pace7:40.29ZoneEasy Miles
With Benjamin.
Leg 2:
Distance2.000Time16:39.10Pace8:19.55ZoneEasy Miles
With Mary and Julia.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Aug 22, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-08-22 10:07:43
Workout Totals: Distance12.000Time1:34:01.80Pace7:50.15
12 total. Easy pace.
Leg 1:
Distance10.000Time1:16:10.20Pace7:37.02ZoneEasy Miles
With Benjamin.
Leg 2:
Distance2.000Time17:51.60Pace8:55.80ZoneEasy Miles
With Mary and Bonnie.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Aug 23, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2023-08-23 08:16:21
Workout Totals: Distance12.000Time1:32:10.10Pace7:40.84
12 total. Did 3 miles down the canyon in 17:59. Felt sluggish. Paced Bonnie and Matthew for the first 2 in 12:03, then tried to pick it up, but did not have much juice. Benjamin did it in 15:08, felt tense in the middle, ran a 5:10 mile, then was able to speed back up to sub-5:00 in the middle. Joseph and Jacob did 2, their target was 5:20, need to follow up with them and figure out what time they ran.
Leg 1:
Distance2.050Time16:57.50Pace8:16.34ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:59.70Pace5:59.90
3 mile tempo. First 2 with Matthew and Bonnie.
Split 1:Distance2.000Time12:03.80Pace6:01.90ZoneThreshold Miles
Cumilative:Distance2.000Time12:03.80Pace6:01.90
Split 2:Distance1.000Time5:55.90Pace5:55.90ZoneThreshold Miles
Cumilative:Distance3.000Time17:59.70Pace5:59.90
 
Leg 3:
Distance4.950Time39:50.60Pace8:02.95ZoneEasy Miles
Part with the kids, part alone.
Leg 4:
Distance2.000Time17:22.30Pace8:41.15ZoneEasy Miles
With Bella and Julia.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Aug 24, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.540.001.500.009.04

Fast Running Friend Workout - 2023-08-24 09:35:50
Workout Totals: Distance9.040Time1:13:17.70Pace8:06.47
9 total. Tapering. Did 1.5 pickup down the canyon in 8:44. Benjamin did it in 7:19. Jacob tapering. Do not remember what Joseph and William did. 2 for Mary and Bella, 1 for Leigha as usual.
Leg 1:
Distance3.520Time28:01.00Pace7:57.56ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.500Time8:44.00Pace5:49.33ZoneThreshold Miles
Pickup.
Leg 3:
Distance2.020Time17:23.90Pace8:36.78ZoneEasy Miles
Cool-down.
Leg 4:
Distance2.000Time19:08.80Pace9:34.40ZoneEasy Miles
With Mary.

Black Crocs 2023 Miles: 9.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Aug 25, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2023-08-25 09:37:42
Workout Totals: Distance6.000Time47:00.30Pace7:50.05
6 total. Tapering. Benjamin did 6, Jacob 4. Usual distances for other kids for the most part.
Leg 1:
Distance6.000Time47:00.30Pace7:50.05ZoneEasy Miles
With Benjamin.

Black Crocs 2023 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Aug 26, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.0013.110.0017.91

Fast Running Friend Workout - 2023-08-26 05:29:13
Workout Totals: Distance17.909Time2:03:06.00Pace6:52.42
Top of Utah Half, 1:22:11, 16th overall, 1st in 50-54.

Benjamin ran 1:11:42, 5th. Jacob ran 1:21:52, 14th.

The conditions were a bit warmer than normal, so maybe a minute slower, but not 2:30 slower. Which means I lost some fitness since the Utah Valley Half.

Benjamin's troubles continue. This time he got shaky legs after 3 miles, tripped, got up, started running normally again and was able to go to 8 miles at 5:10-5:15 pace. Then suddenly he ran 5:43 and then slowed all the way down to 6:00, but he actually kept that pace when he hit the uphill, which is also strange. Then in the last mile he was able to speed up to 5:20. Not sure what has been happening to him in the last 2 years. Some nervous system disorder. We are going to try Ashwagandha and B-complex to see if it will do anything.

Jacob got the same side ache that he did last Saturday during the workout and barely finished. But even without it, he has been struggling lately. With him I think we will now focus on shorter distances and see if that will reboot him.
Leg 1:
Distance1.900Time15:53.80Pace8:22.00ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.109Time1:22:11.30Pace6:16.18
Race.
Split 1:Distance1.000Time5:55.00Pace5:55.00ZoneThreshold Miles
Cumilative:Distance1.000Time5:55.00Pace5:55.00
Split 2:Distance1.000Time6:06.80Pace6:06.80ZoneThreshold Miles
Cumilative:Distance2.000Time12:01.80Pace6:00.90
Split 3:Distance1.000Time6:05.80Pace6:05.80ZoneThreshold Miles
Cumilative:Distance3.000Time18:07.60Pace6:02.53
Split 4:Distance1.000Time6:18.30Pace6:18.30ZoneThreshold Miles
Cumilative:Distance4.000Time24:25.90Pace6:06.47
Split 5:Distance1.000Time6:01.90Pace6:01.90ZoneThreshold Miles
Cumilative:Distance5.000Time30:27.80Pace6:05.56
Split 6:Distance1.000Time5:55.20Pace5:55.20ZoneThreshold Miles
Cumilative:Distance6.000Time36:23.00Pace6:03.83
Split 7:Distance1.000Time6:03.90Pace6:03.90ZoneThreshold Miles
Cumilative:Distance7.000Time42:26.90Pace6:03.84
Split 8:Distance2.000Time12:34.70Pace6:17.35ZoneThreshold Miles
Cumilative:Distance9.000Time55:01.60Pace6:06.84
Split 9:Distance1.000Time6:28.60Pace6:28.60ZoneThreshold Miles
Cumilative:Distance10.000Time1:01:30.20Pace6:09.02
Split 10:Distance1.000Time6:45.20Pace6:45.20ZoneThreshold Miles
Cumilative:Distance11.000Time1:08:15.40Pace6:12.31
Split 11:Distance1.000Time7:04.80Pace7:04.80ZoneThreshold Miles
Cumilative:Distance12.000Time1:15:20.20Pace6:16.68
Split 12:Distance1.109Time6:51.10Pace6:10.69ZoneThreshold Miles
Cumilative:Distance13.109Time1:22:11.30Pace6:16.18
 
Leg 3:
Distance2.900Time25:00.90Pace8:37.55ZoneEasy Miles
Cool-down.

Black Crocs 2023 Miles: 17.91
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Aug 27, 2023
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 28, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-08-28 08:18:19
Workout Totals: Distance12.000Time1:29:40.70Pace7:28.39
12 total. Easy runs, usual distances more or less.
Leg 1:
Distance10.000Time1:14:40.30Pace7:28.03ZoneEasy Miles
Part with Joseph, Jacob, and Bonnie, part alone.
Leg 2:
Distance2.000Time15:00.40Pace7:30.20ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Aug 29, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2023-08-29 08:56:01
Workout Totals: Distance12.000Time1:36:02.30Pace8:00.19
12 total. Stephen did 2x0.5 on the little boy course, both in 2:56. William and Matthew joined and ran a bit quicker at the end and got 2:48, 2:52. Maddy ran 8:45 mile.
Leg 1:
Distance0.500Time5:12.00Pace10:24.00ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.500Time2:56.40Pace5:52.80ZoneVO2 Max Miles
Stephen's interval 1.
Leg 3:
Distance0.500Time4:23.50Pace8:47.00ZoneEasy Miles
Recovery.
Leg 4:
Distance0.500Time2:56.80Pace5:53.60ZoneVO2 Max Miles
Stephen's interval 2.
Leg 5:
Distance8.000Time1:03:42.60Pace7:57.82ZoneEasy Miles
With Benjamin.
Leg 6:
Distance2.000Time16:51.00Pace8:25.50ZoneEasy Miles
With Mary - I think.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Aug 30, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2023-08-30 08:52:07
Workout Totals: Distance12.000Time1:36:17.40Pace8:01.45
12 total. Paced Bonnie through 2 miles in 11:56. Matthew fell back and finished in around 12:20.
Leg 1:
Distance2.050Time18:26.70Pace8:59.85ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:56.40Pace5:58.20ZoneThreshold Miles
Paced Bonnie. Matthew was with us up to 1.25 mark.
Leg 3:
Distance5.950Time47:16.70Pace7:56.76ZoneEasy Miles
Leg 4:
Distance2.000Time18:37.60Pace9:18.80ZoneEasy Miles
With Mary, part with Bella - she ran ahead.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Aug 31, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Fast Running Friend Workout - 2023-08-31 09:21:31
Workout Totals: Distance10.000Time1:16:35.40Pace7:39.54
10 total. Paced Matthew through 2 miles down the canyon in 12:13.
Leg 1:
Distance0.980Time8:06.70Pace8:16.63ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:13.50Pace6:06.75ZoneThreshold Miles
With Matthew.
Leg 3:
Distance5.020Time39:48.80Pace7:55.86ZoneEasy Miles
Part with Matthew, part alone.
Leg 4:
Distance2.000Time16:26.40Pace8:13.20ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
276.883.3840.115.44325.81
Black Crocs 2023 Miles: 327.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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