Breaking the Wall

August 2024

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 72.31 Year: 3105.12
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
253.560.0047.721.16302.44
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Aug 01, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

Fast Running Friend Workout - 2024-08-01 09:17:52
Workout Totals: Distance12.000Time1:36:46.00Pace8:03.83
12 total. Did a 0.5 interval on the road with Stephen and Matthew.
Leg 1:
Distance0.500Time4:15.00Pace8:30.00ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.500Time3:00.90Pace6:01.80
Interal with Stephen and Matthew.
Split 1:Distance0.500Time3:00.90Pace6:01.80ZoneThreshold Miles
Cumilative:Distance0.500Time3:00.90Pace6:01.80
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.500Time3:00.90Pace6:01.80
Leg 3:
Distance9.000Time1:11:19.10Pace7:55.46ZoneEasy Miles
Part with the kids, part alone.
Leg 4:
Distance1.000Time9:26.00Pace9:26.00ZoneEasy Miles
With Mary and Leigha.
Leg 5:
Distance1.000Time8:45.00Pace8:45.00ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Aug 02, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2024-08-02 09:22:34
Workout Totals: Distance12.000Time1:37:14.90Pace8:06.24
12 total. Did a pickup on the hill with Matthew in 56.1.
Leg 1:
Distance3.000Time23:28.20Pace7:49.40
With Matthew.
Split 1:Distance2.845Time22:32.10Pace7:55.25ZoneEasy Miles
Cumilative:Distance2.845Time22:32.10Pace7:55.25
Split 2:Distance0.155Time0:56.10Pace6:01.94ZoneVO2 Max Miles
Cumilative:Distance3.000Time23:28.20Pace7:49.40
Leg 2:
Distance7.000Time54:24.30Pace7:46.33ZoneEasy Miles
Alone - or maybe with Benjamin.
Leg 3:
Distance1.000Time10:35.80Pace10:35.80ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time8:46.60Pace8:46.60ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Aug 03, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.140.005.000.0012.14

Fast Running Friend Workout - 2024-08-03 07:59:23
Workout Totals: Distance12.140Time1:31:14.70Pace7:30.96
12 total. Did a 5 mile tempo down the canyon for the first time in a long time. Benjamin and Jacob paced me. Got 30:39, was happy with the result. Both Benjamin and Jacob struggled afterwards. They were supposed to run 7 speeding up in the last 2 miles. Benjamin started stumbling, ran a 6:23 mile, and was done. Jacob ran a 5:50, and then struggled on the hill with 6:07.
Leg 1:
Distance2.420Time20:35.10Pace8:30.37ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time30:39.90Pace6:07.98ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.720Time22:42.30Pace8:20.85ZoneEasy Miles
Back to the car.
Leg 4:
Distance2.000Time17:17.40Pace8:38.70ZoneEasy Miles
With Benjamin and William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Aug 05, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Fast Running Friend Workout - 2024-08-05 05:20:44
Workout Totals: Distance7.000Time54:37.30Pace7:48.19
Travel day. Got 7 miles in Los Lunas, NM early in the morning, then drove to Houston all day.
Leg 1:
Distance7.000Time54:37.30Pace7:48.19ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Aug 06, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2024-08-06 07:00:17
Workout Totals: Distance8.000Time1:04:01.30Pace8:00.16
Another travel day. Got 8 miles in Houston.
Leg 1:
Distance8.000Time1:04:01.30Pace8:00.16ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Aug 07, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-08-07 06:23:21
Workout Totals: Distance12.000Time1:35:49.80Pace7:59.15
12 total. In Austin for Benjamin's PhD defense. He was successful. The run was hard, though - very hot and humid.
Leg 1:
Distance10.000Time1:21:03.60Pace8:06.36ZoneEasy Miles
With Benjamin, first two with Maddy as well.
Leg 2:
Distance2.000Time14:46.20Pace7:23.10ZoneEasy Miles
On the treadmill.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Aug 08, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-08-08 07:14:29
Workout Totals: Distance10.000Time1:14:43.10Pace7:28.31
10 total in Austin. Another hard run. Flew home in the evening, happy to be back in Utah.
Leg 1:
Distance10.000Time1:14:43.10Pace7:28.31ZoneEasy Miles
With Benjamin.

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

Fast Running Friend Workout - 2024-08-09 09:25:10
Workout Totals: Distance12.000Time1:38:04.10Pace8:10.34
12 total. Easy pace.
Leg 1:
Distance5.000Time39:40.00Pace7:56.00ZoneEasy Miles
With Matthew.
Leg 2:
Distance5.000Time39:50.40Pace7:58.08ZoneEasy Miles
Part with Benjamin, part alone.
Leg 3:
Distance1.000Time9:49.20Pace9:49.20ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time8:44.50Pace8:44.50ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Aug 10, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.150.0013.110.0017.26

Fast Running Friend Workout - 2024-08-10 08:18:12
Workout Totals: Distance17.259Time2:06:21.80Pace7:19.30
17 total. Ran the course of the Provo River Half at race effort with Jacob and Benjamin. Benjamin ran ahead in the last 3 miles. Jacob stayed with me. We finished in 1:26:58. Benjamin had 1:25. He struggled with stumbling even though the pace was slow. I was just too tired from everything and it showed. Need to get some sleep.
Leg 1:
Distance1.050Time9:13.30Pace8:46.95ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.109Time1:26:58.00Pace6:38.05ZoneThreshold Miles
Half-marathon.
Leg 3:
Distance1.100Time11:12.20Pace10:11.09ZoneEasy Miles
To the house.
Leg 4:
Distance1.000Time9:25.50Pace9:25.50ZoneEasy Miles
With Mary and Leigha.
Leg 5:
Distance1.000Time9:32.80Pace9:32.80ZoneEasy Miles
With Mary.

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

Fast Running Friend Workout - 2024-08-12 08:22:31
Workout Totals: Distance12.000Time1:41:48.90Pace8:29.07
12 total. Easy pace.
Leg 1:
Distance4.000Time36:16.60Pace9:04.15ZoneEasy Miles
With William, part with Benjamin.
Leg 2:
Distance6.000Time47:52.10Pace7:58.68ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:16.40Pace9:16.40ZoneEasy Miles
With Mary, William and Leigha.
Leg 4:
Distance1.000Time8:23.80Pace8:23.80ZoneEasy Miles
With Matthew, Mary, and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Aug 14, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.130.005.000.0012.13

Fast Running Friend Workout - 2024-08-14 07:30:02
Workout Totals: Distance12.130Time1:29:29.60Pace7:22.67
12 total. Did a 5 mile tempo down the canyon in 30:41. Jacob paced me, then finished out 7 in 42:47. Benjamin also did 7 in 40:30.
Leg 1:
Distance2.420Time19:31.70Pace8:04.17ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time30:41.90Pace6:08.38ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.710Time21:51.20Pace8:03.84ZoneEasy Miles
Cool-down/distance.
Leg 4:
Distance1.000Time9:16.00Pace9:16.00ZoneEasy Miles
With Mary and Leigha.
Leg 5:
Distance1.000Time8:08.80Pace8:08.80ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Aug 15, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.000.001.0012.04

Fast Running Friend Workout - 2024-08-15 09:12:07
Workout Totals: Distance12.040Time1:38:10.90Pace8:09.28
12 total. Did 4x0.25 with Matthew and Benjamin.
Leg 1:
Distance0.980Time8:08.00Pace8:17.96ZoneEasy Miles
Leg 2:
Distance1.750Time12:29.00Pace7:08.00
Split 1:Distance0.250Time1:22.00Pace5:28.00ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:22.00Pace5:28.00
Split 2:Distance0.250Time2:20.60Pace9:22.40ZoneEasy Miles
Cumilative:Distance0.500Time3:42.60Pace7:25.20
Split 3:Distance0.250Time1:17.60Pace5:10.40ZoneVO2 Max Miles
Cumilative:Distance0.750Time5:00.20Pace6:40.27
Split 4:Distance0.250Time2:28.30Pace9:53.20ZoneEasy Miles
Cumilative:Distance1.000Time7:28.50Pace7:28.50
Split 5:Distance0.250Time1:20.70Pace5:22.80ZoneVO2 Max Miles
Cumilative:Distance1.250Time8:49.20Pace7:03.36
Split 6:Distance0.250Time2:21.30Pace9:25.20ZoneEasy Miles
Cumilative:Distance1.500Time11:10.50Pace7:27.00
Split 7:Distance0.250Time1:18.50Pace5:14.00ZoneVO2 Max Miles
Cumilative:Distance1.750Time12:29.00Pace7:08.00
Leg 3:
Distance3.310Time27:42.10Pace8:22.15ZoneEasy Miles
To the house.
Leg 4:
Distance4.000Time31:40.60Pace7:55.15ZoneEasy Miles
Most of it with Benjamin.
Leg 5:
Distance1.000Time9:34.90Pace9:34.90ZoneEasy Miles
With Mary and Leigha.
Leg 6:
Distance1.000Time8:36.30Pace8:36.30ZoneEasy Miles
With Mary.

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

Fast Running Friend Workout - 2024-08-16 07:26:29
Workout Totals: Distance12.000Time1:32:21.20Pace7:41.77
12 total. Easy pace.
Leg 1:
Distance10.000Time1:14:16.40Pace7:25.64ZoneEasy Miles
With Benjamin, part with Jacob.
Leg 2:
Distance1.000Time9:14.20Pace9:14.20ZoneEasy Miles
With Mary and Leigha.
Leg 3:
Distance1.000Time8:50.60Pace8:50.60ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Aug 17, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.005.000.0013.00

Fast Running Friend Workout - 2024-08-17 08:01:11
Workout Totals: Distance13.000Time1:39:53.60Pace7:41.05
13 total. Did a 5 mile tempo in 31:16. Slower today - a few factors. Was tired, it was warmer, and I did not have a pacer. Jacob did 5 in 28:20. Benjamin did 7 in 39:38 if I remember right. Last mile uphill in 5:58. Less stumbling, that is a plus.
Leg 1:
Distance2.420Time20:34.90Pace8:30.29ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time31:16.00Pace6:15.20ZoneThreshold Miles
Tempo run.
Leg 3:
Distance5.580Time48:02.70Pace8:36.61ZoneEasy Miles
Distance/cool-down.

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

Fast Running Friend Workout - 2024-08-19 09:03:23
Workout Totals: Distance12.000Time1:35:20.10Pace7:56.68
12 total. Easy pace.
Leg 1:
Distance5.000Time38:48.40Pace7:45.68ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance5.000Time39:09.70Pace7:49.94ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:25.90Pace9:25.90ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time7:56.10Pace7:56.10ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Aug 20, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2024-08-20 07:24:52
Workout Totals: Distance12.000Time1:35:12.40Pace7:56.03
Did a 2 mile tempo run in 11:44 down the canyon (5:49, 5:55). Matthew ran 11:33 kicking in 78 over the last 0.25. Jacob paced Matthew, and then ran the last mile in 5:15 to finish in 16:48. Benjamin did 3 in 14:55 (4:57, 5:03, 4:55). Had some leg cramping but was able to run through it.

Total of 12 for me.
Leg 1:
Distance0.980Time8:23.50Pace8:33.78ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:44.60Pace5:52.30ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.020Time17:54.00Pace8:51.68ZoneEasy Miles
Cool-down.
Leg 4:
Distance5.000Time39:29.20Pace7:53.84ZoneEasy Miles
More distance.
Leg 5:
Distance1.000Time9:18.70Pace9:18.70ZoneEasy Miles
With Leigha.
Leg 6:
Distance1.000Time8:22.40Pace8:22.40ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Aug 21, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-08-21 09:21:59
Workout Totals: Distance12.000Time1:37:24.40Pace8:07.03
12 total, easy pace.
Leg 1:
Distance5.000Time39:46.70Pace7:57.34ZoneEasy Miles
With Matthew.
Leg 2:
Distance5.000Time39:49.40Pace7:57.88ZoneEasy Miles
Do not remember if I ran this alone or with Benjamin.
Leg 3:
Distance1.000Time9:22.70Pace9:22.70ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time8:25.60Pace8:25.60ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Aug 22, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-08-22 08:32:39
Workout Totals: Distance10.000Time1:21:20.70Pace8:08.07
10 total. Easy pace. Tapering for the Top of Utah Half.
Leg 1:
Distance5.000Time39:25.90Pace7:53.18ZoneEasy Miles
With Benjamin and Matthew if I remember right.
Leg 2:
Distance3.000Time23:39.70Pace7:53.23ZoneEasy Miles
Maybe with William.
Leg 3:
Distance1.000Time9:38.10Pace9:38.10ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time8:37.00Pace8:37.00ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Aug 23, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2024-08-23 09:44:37
Workout Totals: Distance6.000Time46:31.10Pace7:45.18
6 total. Easy pace.
Leg 1:
Distance6.000Time46:31.10Pace7:45.18ZoneEasy Miles
With Benjamin and Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Aug 24, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.0013.110.0016.61

Fast Running Friend Workout - 2024-08-24 06:21:44
Workout Totals: Distance16.609Time1:56:49.50Pace7:02.03
Top of Utah Half, 1:24:45, 25th overall, 7th master.

Did the best that I could to honor the memory of Steve Anderson, who passed away from a blood clot shortly before the race. We stayed with him the night before this race many times, almost every year over the last 10 years. I raced him on this course 10 years ago. It is a sobering reality that you could be healthy in every way except one, and that one - the weakest link in the chain - could kill you. However, the plan of God is that we leave this earth sooner or later according to His will, or perhaps we should say approval. He works with us, but it is He who makes the final decision. I will likely return home some time over the next 70 years. My prayer is that when I return I will have done what I was called to accomplish in mortality.

Benjamin improved a bit with his stumbling problem and was able to run 1:15:19. He even won prize money - $50 for the 5th place. He stumbled in the middle, but was able to run the uphill mile in 5:40 followed by the closing 5:09 mile. So at least the last two miles he ran at a competitive pace.

Jacob ran 1:18:16. He ran reasonably well to 10 miles then struggled over the last 5K.
Leg 1:
Distance1.500Time13:11.70Pace8:47.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.109Time1:24:45.50Pace6:27.94
Race.
Split 1:Distance1.000Time6:07.60Pace6:07.60ZoneThreshold Miles
Cumilative:Distance1.000Time6:07.60Pace6:07.60
Split 2:Distance1.000Time6:17.40Pace6:17.40ZoneThreshold Miles
Cumilative:Distance2.000Time12:25.00Pace6:12.50
Split 3:Distance1.000Time6:22.20Pace6:22.20ZoneThreshold Miles
Cumilative:Distance3.000Time18:47.20Pace6:15.73
Split 4:Distance1.000Time6:27.10Pace6:27.10ZoneThreshold Miles
Cumilative:Distance4.000Time25:14.30Pace6:18.58
Split 5:Distance1.000Time6:16.40Pace6:16.40ZoneThreshold Miles
Cumilative:Distance5.000Time31:30.70Pace6:18.14
Split 6:Distance1.000Time6:25.10Pace6:25.10ZoneThreshold Miles
Cumilative:Distance6.000Time37:55.80Pace6:19.30
Split 7:Distance1.000Time6:23.80Pace6:23.80ZoneThreshold Miles
Cumilative:Distance7.000Time44:19.60Pace6:19.94
Split 8:Distance0.950Time5:59.80Pace6:18.74ZoneThreshold Miles
Cumilative:Distance7.950Time50:19.40Pace6:19.80
Split 9:Distance1.050Time6:58.80Pace6:38.86ZoneThreshold Miles
Cumilative:Distance9.000Time57:18.20Pace6:22.02
Split 10:Distance1.000Time6:36.40Pace6:36.40ZoneThreshold Miles
Cumilative:Distance10.000Time1:03:54.60Pace6:23.46
Split 11:Distance1.000Time6:46.70Pace6:46.70ZoneThreshold Miles
Cumilative:Distance11.000Time1:10:41.30Pace6:25.57
Split 12:Distance1.000Time7:11.70Pace7:11.70ZoneThreshold Miles
Cumilative:Distance12.000Time1:17:53.00Pace6:29.42
Split 13:Distance1.000Time6:17.00Pace6:17.00ZoneThreshold Miles
Cumilative:Distance13.000Time1:24:10.00Pace6:28.46
Split 14:Distance0.109Time0:35.50Pace5:25.69ZoneThreshold Miles
Cumilative:Distance13.109Time1:24:45.50Pace6:27.94
Leg 3:
Distance1.000Time10:02.30Pace10:02.30ZoneEasy Miles
With Mary.
Leg 4:
Distance1.000Time8:50.00Pace8:50.00ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Aug 26, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2024-08-26 10:17:15
Workout Totals: Distance12.250Time1:33:31.70Pace7:38.10
12 total. Easy pace. Leigha ran a mile PR on the track - 8:07. Her splits were 1:55, 2:06, 2:05, 1:59.
Leg 1:
Distance5.000Time37:27.70Pace7:29.54ZoneEasy Miles
With Matthew.
Leg 2:
Distance2.000Time15:51.80Pace7:55.90ZoneEasy Miles
With Steven if I remember right.
Leg 3:
Distance2.620Time18:29.60Pace7:03.51ZoneEasy Miles
Alone.
Leg 4:
Distance1.000Time8:07.20Pace8:07.20ZoneEasy Miles
Paced Leigha with Bella's help.
Leg 5:
Distance1.130Time9:45.90Pace8:38.50ZoneEasy Miles
With Bella.
Leg 6:
Distance0.500Time3:49.50Pace7:39.00ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Aug 27, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-08-27 09:39:39
Workout Totals: Distance12.000Time1:33:29.60Pace7:47.47
12 total. Easy pace.
Leg 1:
Distance5.000Time38:31.30Pace7:42.26ZoneEasy Miles
I think this was with Benjamin and Matthew.
Leg 2:
Distance5.000Time39:09.00Pace7:49.80ZoneEasy Miles
With Benjamin and Matthew.
Leg 3:
Distance2.000Time15:49.30Pace7:54.65ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Aug 28, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2024-08-28 07:30:14
Workout Totals: Distance12.000Time1:35:41.80Pace7:58.48
12 total. Did a 3 mile tempo down the canyon in 18:13 (6:00, 6:06, 6:07). Matthew ran away from me in the last mile and got 17:59. Jacob ran 15:57 (5:24, 5:21, 5:12). Benjamin got his fastest time in a while - 14:46 (4:57, 4:58, 4:51).

Leg 1:
Distance0.980Time8:11.60Pace8:21.63ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:13.10Pace6:04.37ZoneThreshold Miles
Tempo run.
Leg 3:
Distance3.020Time26:49.00Pace8:52.78ZoneEasy Miles
Back to the car.
Leg 4:
Distance3.000Time23:45.20Pace7:55.07ZoneEasy Miles
With Benjamin.
Leg 5:
Distance1.000Time9:14.30Pace9:14.30ZoneEasy Miles
With Mary and Leigha.
Leg 6:
Distance1.000Time9:28.60Pace9:28.60ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Aug 29, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-08-29 09:11:45
Workout Totals: Distance12.000Time1:36:06.90Pace8:00.57
12 total. Easy pace.
Leg 1:
Distance5.000Time39:22.40Pace7:52.48ZoneEasy Miles
With Matthew.
Leg 2:
Distance5.000Time38:53.40Pace7:46.68ZoneEasy Miles
Do not remember if I ran this alone.
Leg 3:
Distance1.000Time9:35.90Pace9:35.90ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time8:15.20Pace8:15.20ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Aug 30, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-08-30 07:30:52
Workout Totals: Distance10.000Time1:18:23.70Pace7:50.37
10 total. Easy pace.
Leg 1:
Distance5.000Time38:31.80Pace7:42.36ZoneEasy Miles
With Matthew, if I remember right.
Leg 2:
Distance5.000Time39:51.90Pace7:58.38ZoneEasy Miles
With Benjamin, or maybe alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Aug 31, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2024-08-31 09:55:41
Workout Totals: Distance12.000Time1:36:31.80Pace8:02.65
12 total. Did a mile pickup in 5:52 down the canyon. Benjamin ran it in 4:33. Jacob did 2 miles in 10:57 (5:42, 5:15).
Leg 1:
Distance3.000Time23:18.30Pace7:46.10ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance5.000Time39:58.40Pace7:59.68ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time5:52.30Pace5:52.30ZoneThreshold Miles
Mile pickup.
Leg 4:
Distance1.000Time8:58.00Pace8:58.00ZoneEasy Miles
Cool-down.
Leg 5:
Distance1.000Time9:21.00Pace9:21.00ZoneEasy Miles
With Leigha.
Leg 6:
Distance1.000Time9:03.80Pace9:03.80ZoneEasy Miles
With Mary.

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
253.560.0047.721.16302.44
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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