Breaking the Wall

Layton Classic 10K

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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:
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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
230.6040.7239.200.75311.27
Brown Crocs 2 Miles: 246.88Navy Crocs Miles: 63.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Sep 01, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.005.000.0016.00

Fast Running Friend Workout - 2018-09-01 06:12:29
Workout Totals: Distance16.000Time1:53:21.10Pace7:05.07
Today our Stephen got baptized, which required rearranging our usual Saturday schedule. Also some of the kids started developing colds, so they cut their mileage some.

Chad and I met at 6 am, and ran a total of 16 in the canyon with a 5 mile tempo after 3 and another 2 mile tempo slower at the end. I struggled at the start of the 5 mile tempo - we went 5:42, 5:38, 5:35. I thought I would warm up, and get into a rhythm, and I was to an extent, but not enough to handle 5:35. Afterwards, I managed another 0.75 with Chad at about 5:42 pace, and then 6:00 was I could do - like a car with a broken transmission stuck in a lower gear. Chad went ahead and finished in 28:07. My 4th mile was 5:49, and I managed to shift gears in the last quarter enough to get 5:52 for the last mile - 28:36.9 total.

There is a saying in Russian that once the fight is over you should not be shaking your fists. So at first I thought I wanted to be done with speed for today. But then during the rest of the run I started feeling somewhat better, and thought it would be beneficial to run a 2 mile tempo down the canyon off low glycogen and overall fatigue of the distance. I thought it would be very good if I could just manage 6:00. When we started, it seemed like this would be a challenge - the first quarter was 94. But then I started getting into a rhythm and felt much better. We had 5:59 for the first mile, and 5:46 for the second.
Leg 1:Distance2.980Time23:54.90Pace8:01.51
Warm-up with Chad.
Leg 2:Distance5.000Time28:36.90Pace5:43.38
Tempo run - with Chad to 3.75, then could not keep up.
Leg 3:Distance8.020Time1:00:49.30Pace7:35.02
Distance with Chad - did 2 mile tempo down the canyon towards the end.
Split 1:Distance5.640Time45:25.80Pace8:03.30
Cumilative:Distance5.640Time45:25.80Pace8:03.30
Split 2:Distance2.000Time11:45.10Pace5:52.55
Cumilative:Distance7.640Time57:10.90Pace7:29.07
Split 3:Distance0.380Time3:38.40Pace9:34.74
Cumilative:Distance8.020Time1:00:49.30Pace7:35.02
 

Brown Crocs 2 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Sep 02, 2018
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, Sep 03, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2018-09-03 08:45:53
Workout Totals: Distance12.000Time1:29:59.50Pace7:29.96
Usual distances for everybody today except William - he did only 4, I think, as I wanted him to be fresh for his mile time trial. He still has some remnants of a cold, but he wanted to run a fast mile regardless.

I did a 1.5 tempo down the canyon in 7:59.4.
Leg 1:Distance1.000Time7:44.00Pace7:44.00
With Matthew.
Leg 2:Distance8.000Time1:00:58.20Pace7:37.27
With Jenny except for the tempo.
Split 1:Distance6.270Time51:09.20Pace8:09.51
Cumilative:Distance6.270Time51:09.20Pace8:09.51
Split 2:Distance1.500Time7:59.40Pace5:19.60
Cumilative:Distance7.770Time59:08.60Pace7:36.71
Split 3:Distance0.230Time1:49.60Pace7:56.52
Cumilative:Distance8.000Time1:00:58.20Pace7:37.27
 
Leg 3:Distance3.000Time21:17.30Pace7:05.77
Alone.

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Sep 04, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.2512.25

Fast Running Friend Workout - 2018-09-04 08:42:49
Workout Totals: Distance8.238Time1:01:16.20Pace7:26.25
Track workout with the kids. Bonnie, Stephen, and Julia did 2x1000. William got a mile PR - 5:48.4 (84, 87, 89, 88, 87). Joseph, Jacob, and I did 4x100. Usual distances for everybody.
Leg 1:Distance1.000Time7:49.30Pace7:49.30
With Matthew.
Leg 2:Distance0.500Time3:37.20Pace7:14.40
Alone.
Leg 3:Distance1.000Time5:48.40Pace5:48.40
William's mile time trial - Jacob and Joseph helped.
Leg 4:Distance0.621Time3:52.90Pace6:15.04
Stephen and Bonnie's interval. Julia got 4:07.
Leg 5:Distance0.500Time3:34.70Pace7:09.40
Alone.
Leg 6:Distance0.996Time10:24.30Pace10:26.81
4x100 with Joseph and Jacob.
Split 1:Distance0.187Time1:45.50Pace9:24.17
Cumilative:Distance0.187Time1:45.50Pace9:24.17
Split 2:Distance0.062Time0:15.50Pace4:10.00
Cumilative:Distance0.249Time2:01.00Pace8:05.94
Split 3:Distance0.187Time2:18.90Pace12:22.78
Cumilative:Distance0.436Time4:19.90Pace9:56.10
Split 4:Distance0.062Time0:15.50Pace4:10.00
Cumilative:Distance0.498Time4:35.40Pace9:13.01
Split 5:Distance0.187Time2:38.10Pace14:05.45
Cumilative:Distance0.685Time7:13.50Pace10:32.85
Split 6:Distance0.062Time0:15.20Pace4:05.16
Cumilative:Distance0.747Time7:28.70Pace10:00.67
Split 7:Distance0.187Time2:40.20Pace14:16.68
Cumilative:Distance0.934Time10:08.90Pace10:51.93
Split 8:Distance0.062Time0:15.40Pace4:08.39
Cumilative:Distance0.996Time10:24.30Pace10:26.81
 
Leg 7:Distance0.621Time3:52.20Pace6:13.91
Stephen and Bonnie's 1000. Julia got 4:00.
Leg 8:Distance3.000Time22:17.20Pace7:25.73
Alone.
Fast Running Friend Workout - 2018-09-04 20:51:44
Workout Totals: Distance4.000Time31:44.10Pace7:56.02
Evening run - 2 with William, 2 alone.
Leg 1:Distance2.000Time16:44.00Pace8:22.00
With William.
Leg 2:Distance2.000Time15:00.10Pace7:30.05
Alone.

Brown Crocs 2 Miles: 12.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Sep 05, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2018-09-05 08:46:27
Workout Totals: Distance12.000Time1:30:49.50Pace7:34.12
Usual day and distances, a bit less for William I think, did 1.5 tempo down the canyon in 7:55.8 - felt strong, closed in 75.
Leg 1:Distance1.000Time7:45.90Pace7:45.90
With Matthew and company.
Leg 2:Distance8.000Time59:29.40Pace7:26.18
With Jenny except for the tempo.
Split 1:Distance6.270Time49:43.50Pace7:55.84
Cumilative:Distance6.270Time49:43.50Pace7:55.84
Split 2:Distance1.500Time7:55.80Pace5:17.20
Cumilative:Distance7.770Time57:39.30Pace7:25.21
Split 3:Distance0.230Time1:50.10Pace7:58.70
Cumilative:Distance8.000Time59:29.40Pace7:26.18
 
Leg 3:Distance3.000Time23:34.20Pace7:51.40
With Joseph, Jacob, and Bonnie.

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Sep 06, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.350.000.000.2512.60

Fast Running Friend Workout - 2018-09-06 08:54:55
Workout Totals: Distance12.596Time1:36:39.80Pace7:40.45
Track workout with the kids. Matthew ended up doing extra 1K. He was complaining, so I had an idea. I stopped him and told him he was going to try again. His goal would be simple - run 1 mile without complaining. Time does not matter, just practice running and not complaining. Stephen, Julia, and Bonnie did a mile time trial of sorts. It was windy, so they struggled. I had them start slower - the plan was 96, 96 - ended up being 92, 98. Then Bonnie sped up - paced by Jacob. I was pacing Stephen, and William was pacing Julia. Stephen started to feel sorry for himself and ended up just stopping with 200 to go. Julia finished in 6:41.6.

Then Matthew and Stephen ran their redemption miles. Matthew in 6:32.6, Stephen in 6:40.9.

Jacob and I did 4x100 and managed 14.8 on the last one.

Joseph had an upset stomach, and just jogged today. In the evening Joseph felt better, so he, Jenny, Bonnie, and I ran to the car shop to get our car - about 3.6 miles.
Leg 1:Distance1.000Time7:27.70Pace7:27.70
Started with Matthew and Jacob, but stopped Matthew at 1000 and told him he needs to try again with a better attitude.
Leg 2:Distance1.000Time6:41.60Pace6:41.60
Julia's mile time trial.
Leg 3:Distance1.000Time7:32.60Pace7:32.60
Matthew's redemption no-complaining mile.
Leg 4:Distance1.000Time6:40.90Pace6:40.90
Stephen's redemption mile.
Leg 5:Distance0.996Time10:04.60Pace10:07.03
4x100 with Jacob.
Split 1:Distance0.187Time1:45.50Pace9:24.17
Cumilative:Distance0.187Time1:45.50Pace9:24.17
Split 2:Distance0.062Time0:15.40Pace4:08.39
Cumilative:Distance0.249Time2:00.90Pace8:05.54
Split 3:Distance0.187Time2:23.90Pace12:49.52
Cumilative:Distance0.436Time4:24.80Pace10:07.34
Split 4:Distance0.062Time0:15.20Pace4:05.16
Cumilative:Distance0.498Time4:40.00Pace9:22.25
Split 5:Distance0.187Time2:21.60Pace12:37.22
Cumilative:Distance0.685Time7:01.60Pace10:15.47
Split 6:Distance0.062Time0:15.20Pace4:05.16
Cumilative:Distance0.747Time7:16.80Pace9:44.74
Split 7:Distance0.187Time2:33.00Pace13:38.18
Cumilative:Distance0.934Time9:49.80Pace10:31.48
Split 8:Distance0.062Time0:14.80Pace3:58.71
Cumilative:Distance0.996Time10:04.60Pace10:07.03
Split 9:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.996Time10:04.60Pace10:07.03
 
Leg 6:Distance4.000Time29:40.40Pace7:25.10
Alone.
Leg 7:Distance3.600Time28:32.00Pace7:55.56
With Joseph, Bonnie, and Jenny to get the car from the car shop.

Brown Crocs 2 Miles: 12.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Sep 07, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2018-09-07 08:31:20
Workout Totals: Distance8.000Time1:01:15.30Pace7:39.41
Took it easy today and ran just 8 miles to be a bit fresher for the 10 K tomorrow. Usual distances for the kids, except for William and Joseph. William still has a minor cough, Joseph is recovering from an upset stomach.
Leg 1:Distance1.000Time7:41.80Pace7:41.80
With Matthew and Jenny.
Leg 2:Distance7.000Time53:33.50Pace7:39.07
With Jenny.

Brown Crocs 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Sep 08, 2018
Race: Layton Classic 10K (6.214 Miles) 00:37:31, Place overall: 7, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.030.007.210.0014.24

Fast Running Friend Workout - 2018-09-08 07:20:27
Workout Totals: Distance14.244Time1:38:59.50Pace6:56.98
Layton 10 K, 37:31, 7th overall, 4th master.
Leg 1:Distance2.000Time15:59.40Pace7:59.70
Warm-up.
Leg 2:Distance6.214Time37:31.70Pace6:02.36
Race.
Split 1:Distance1.000Time5:34.00Pace5:34.00
Cumilative:Distance1.000Time5:34.00Pace5:34.00
Split 2:Distance1.000Time6:18.10Pace6:18.10
Cumilative:Distance2.000Time11:52.10Pace5:56.05
Split 3:Distance1.000Time6:24.60Pace6:24.60
Cumilative:Distance3.000Time18:16.70Pace6:05.57
Split 4:Distance2.000Time11:53.50Pace5:56.75
Cumilative:Distance5.000Time30:10.20Pace6:02.04
Split 5:Distance1.000Time6:01.20Pace6:01.20
Cumilative:Distance6.000Time36:11.40Pace6:01.90
Split 6:Distance0.214Time1:20.30Pace6:15.23
Cumilative:Distance6.214Time37:31.70Pace6:02.36
 
Leg 3:Distance1.030Time8:25.60Pace8:10.87
Cool-down.
Leg 4:Distance5.000Time37:02.80Pace7:24.56
Getting the car for Sarah from the canyon. Did a mile pickup uphill.
Split 1:Distance2.270Time17:21.50Pace7:38.81
Cumilative:Distance2.270Time17:21.50Pace7:38.81
Split 2:Distance1.000Time6:09.80Pace6:09.80
Cumilative:Distance3.270Time23:31.30Pace7:11.59
Split 3:Distance1.730Time13:31.50Pace7:49.08
Cumilative:Distance5.000Time37:02.80Pace7:24.56
 

Brown Crocs 2 Miles: 14.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Sep 09, 2018
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, Sep 10, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.190.003.000.0012.19

Fast Running Friend Workout - 2018-09-10 08:35:37
Workout Totals: Distance12.190Time1:28:15.90Pace7:14.45
Usual distances for the kids. A bit more than 12 total for me. Did a 3 mile tempo down the canyon. It was an interesting experience. I ran the first three quarters in 79 each and felt good. I thought I might slow down to 81-82 when it got flatter but no more than that. All of a sudden in the third quarter I ran 83 with 5:20 split at the mile. Then all I could do for the next mile was 5:39. I was able to shift gears somewhat in the last mile and run it in 5:34 with the total time of 16:33.9. This is my fastest time of the year. What I find very puzzling is my perception of effort. Sometimes I force the pace early on and pay for it, but when that happens I know I am playing with fire - and sometimes even when I do, I end up OK. This time I felt like this was an honest tempo effort - I was surprised that the splits were so fast. And then all of a sudden in just a quarter I got downgraded to a pace 20 seconds per mile slower, and then it did not get worse. This is symptomatic of low glycogen, and if so, maybe this is a good thing as it will make my body go into carbo load - hopefully. Otherwise, I am up for some fun at the Top of Utah :-)
Leg 1:Distance8.190Time56:53.20Pace6:56.75
Alone, did a 3 mile tempo down the canyon.
Split 1:Distance2.480Time18:46.50Pace7:34.23
Cumilative:Distance2.480Time18:46.50Pace7:34.23
Split 2:Distance3.000Time16:33.90Pace5:31.30
Cumilative:Distance5.480Time35:20.40Pace6:26.93
Split 3:Distance2.710Time21:32.80Pace7:57.05
Cumilative:Distance8.190Time56:53.20Pace6:56.75
 
Leg 2:Distance1.000Time7:33.80Pace7:33.80
With Matthew, Jenny, Bonnie, Joseph, Jacob, and Stephen.
Leg 3:Distance3.000Time23:48.90Pace7:56.30
Same group minus Stephen plus William.

Brown Crocs 2 Miles: 12.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Sep 11, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2018-09-11 08:49:25
Workout Totals: Distance12.000Time1:27:28.00Pace7:17.33
Track workout with the kids. Matthew ran 1 mile in 7:21 - almost his record, though he was not trying to get one. Bonnie ran a mile PR of 6:11.4. Mary ran a 400 PR of 2:14 - paced by Joseph. Stephen and Julia did 2x1 mile with full rest - Stephen 6:40/6:49, Julia 6:52/6:59. Total of 12 for me, usual distances for the kids.
Leg 1:Distance1.000Time7:21.00Pace7:21.00
With Matthew.
Leg 2:Distance0.500Time3:41.80Pace7:23.60
Alone.
Leg 3:Distance1.000Time6:11.40Pace6:11.40
Bonnie's mile time trial - Joseph, Jacob, and William helped.
Leg 4:Distance1.000Time7:20.90Pace7:20.90
Alone.
Leg 5:Distance1.000Time6:40.20Pace6:40.20
With Stephen.
Leg 6:Distance1.000Time6:59.60Pace6:59.60
With Julia.
Leg 7:Distance1.000Time6:49.70Pace6:49.70
With Stephen.
Leg 8:Distance0.500Time3:34.60Pace7:09.20
Alone.
Leg 9:Distance1.000Time6:59.50Pace6:59.50
With Jacob.
Leg 10:Distance1.000Time7:53.70Pace7:53.70
With Jacob.
Leg 11:Distance3.000Time23:55.60Pace7:58.53
With Jenny.

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Sep 12, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.262.000.000.0010.26

Fast Running Friend Workout - 2018-09-12 08:39:17
Workout Totals: Distance10.260Time1:17:47.40Pace7:34.91
10 total today - 6 + 4 - tapering for the Top of Utah Marathon. Did a 2 mile tempo down the canyon in 11:53. Usual distances for the kids.
Leg 1:Distance6.260Time46:13.40Pace7:23.04
With Jenny except for the tempo.
Split 1:Distance2.980Time23:56.80Pace8:02.15
Cumilative:Distance2.980Time23:56.80Pace8:02.15
Split 2:Distance2.000Time11:53.10Pace5:56.55
Cumilative:Distance4.980Time35:49.90Pace7:11.71
Split 3:Distance1.280Time10:23.50Pace8:07.11
Cumilative:Distance6.260Time46:13.40Pace7:23.04
 
Leg 2:Distance1.000Time7:38.60Pace7:38.60
With Joseph, Stephen, Bonnie, Jenny, and Matthew.
Leg 3:Distance3.000Time23:55.40Pace7:58.47
With Joseph, Jacob, Bonnie, and William.

Brown Crocs 2 Miles: 10.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Sep 13, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

Fast Running Friend Workout - 2018-09-13 08:54:18
Workout Totals: Distance8.000Time58:48.70Pace7:21.09
Taper - total of 8, 6 + 2. Did another 2 mile tempo down the canyon in 11:48. Felt a bit stronger and more relaxed, which is encouraging.

Joseph and Jacob did 4, William 3, Stephen 2 - tapering for the 5 K. Otherwise, usual distances for the kids.
Leg 1:Distance6.000Time42:45.00Pace7:07.50
Alone.
Split 1:Distance0.980Time7:28.60Pace7:37.76
Cumilative:Distance0.980Time7:28.60Pace7:37.76
Split 2:Distance2.000Time11:48.40Pace5:54.20
Cumilative:Distance2.980Time19:17.00Pace6:28.26
Split 3:Distance3.020Time23:28.00Pace7:46.23
Cumilative:Distance6.000Time42:45.00Pace7:07.50
 
Leg 2:Distance2.000Time16:03.70Pace8:01.85
With Jenny and Julia.

Brown Crocs 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Sep 14, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

Fast Running Friend Workout - 2018-09-14 09:01:49
Workout Totals: Distance6.000Time43:31.80Pace7:15.30
As my mother likes to say, an elephant died (in other words an extremely rare event happened). My blog is current the day before a race.

Taper - only 6 today with one tempo mile down the canyon in 5:52. Joseph, Jacob, William, and Stephen are tapering for the 5 K tomorrow - 3 for Joseph and Jacob, 2 for William, 1 for Stephen. Otherwise usual distances for the kids.
Leg 1:Distance6.000Time43:31.80Pace7:15.30
Alone - 1 mile pickup down the canyon.
Split 1:Distance0.980Time7:22.20Pace7:31.22
Cumilative:Distance0.980Time7:22.20Pace7:31.22
Split 2:Distance1.000Time5:52.10Pace5:52.10
Cumilative:Distance1.980Time13:14.30Pace6:41.16
Split 3:Distance4.020Time30:17.50Pace7:32.11
Cumilative:Distance6.000Time43:31.80Pace7:15.30
 

Brown Crocs 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Sat, Sep 15, 2018
Race: Top of Utah Marathon (26.219 Miles) 02:44:20, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.1026.220.000.0027.32

Fast Running Friend Workout - 2018-09-15 05:16:01
Workout Totals: Distance27.318Time2:53:05.70Pace6:20.18
Top of Utah Marathon, 8th overall, 1st master, $300, 20th year in a row - every year they had it - in the top 10. Details to follow.

This race was an experiment. I felt that last year my performance was being limited by my adrenal glands, and believed the reason they went downhill was 20 mile long runs in August combined with 10 mile half-uphill/half-downhill tempo runs mid-week. So I felt I did not really have a choice - I had to be very gentle with any type of training that would put any significant strain on the adrenals. Through the fall and the winter, my tempo runs were usually limited to 2 miles with very occasional 3-4 mile tempos - all downhill. I almost completely eliminated the 20 mile long run - had just a couple that happened on accident. My typical long run was only 16 miles. However, I increased my daily mileage to 12 doing it usually in two runs - 8 + 4.

After 1:16:33 Utah Valley Half, which was not terrible, but not stellar, I felt that my heart needed some longer tempo stimulus. So I increased my tempo running on Saturday to 5 miles - all downhill.

The week before the race, I made sure to take a short nap in the morning or afternoon every day. I also tapered differently, reducing the mileage less than I normally do, but doubling all days except Friday, and running mini tempos all week - 3 hard on Monday, pacing a time trial on the track at roughly the marathon pace on Tuesday, then 2 at marathon pace down the canyon Wednesday and Thursday, and just 1 at marathon pace on Friday . I felt that the evening jog improved my digestion and helped me absorb the carbs better.

Based on the results of today, I am going to conclude that a) something worked, and b) long runs are overrated - at least in my case.

On two the race. I started out with Jason Holt, Matthew Williams, and Spencer Palmer. We ran the first two miles in 5:39 each. I felt good, but not good enough for the effort to be wise at the start of a marathon. So I gradually eased off to just a bit faster than 6:00. I ran the rest of the race after 2 miles alone. Mile 7 was a bit slower as it is flat while still at about 5000 feet. Things were going great until mile 10 where all of a sudden my right Croc strap clip came undone.

When I got home, I conducted an investigation and realized what mistake I had made. I had two identical pairs of Crocs. One was good, and had a bit under 900 miles on them. The other was bad and had over 1500 miles on them. I had retired the bad one as the clip on the strap on the right Croc started to get loose and caused a problem during a training run. However, the sole of that Croc was still in good shape, so it looked just like the other one with only under 900 miles. So I mixed them up running in one Croc with under 900 and the other with over 1500 that had a loose clip.

I turned around, ran back to the fallen Croc, reattached the strap, and kept on going. My mile split with all the trouble ended up being 6:20.

Then in the next mile I became aware of the magnitude of the disaster. The problem Croc came off several times. I tried running without it, but quickly realized did not have enough of Abebe Bikila in me. What do I do? If this had been any other race I think I would have just dropped out. But I was running this for the 20th time, and I had made top 10 in the 19 previous races. I had to do something. So I prayed. Then a thought came to me - press on the clip firmly to make sure it properly clicks. Then run shifting your weight towards the front of the right foot while doing the normal swing with the left. This will be slower and look and feel funny, but you will avoid the pulling back on the strap, which is what is causing it to keep coming undone, and this will allow you to finish the race. I did just that, and the strap after than came undone only once near mile 15 - which I was able to fix quickly as I was a pro at this by then.

Even with the modified form I was able to stay in the 6:00-6:10 range until mile 17, followed by 6:14, 6:18. The half split was around 1:19:04. Then came the TOU Heartbreak Hill, which to my surprise I did in 6:40. I was hoping for just sub-7:00. Then it flattened out and even dropped a bit, allowing for a 6:26 mile. Then mile 21, which is mostly downhill in 6:28.

I began to realize what was happening. The fallen Croc modified form hardly caused any slowdown on the uphill, but was costing me probably around 10 seconds per mile on the downhill. What was absolutely wonderful, something I should be very grateful for, was that I had enough strength in the back and in the calves to take the modified form for many miles without developing any sort of injury - only minor calf fatigue. I was gradually getting more and more tired from the miles, but was running quite a bit faster than last year. I was almost a minute ahead of my last year self before the Croc fiasco. Then by the half I was a minute behind instead due to the time lost on fixing the Croc combined with the inability to run fast on the downhill.

However, once I passed the half, and with the help of a flatter course, my current more energetic self, started to overtake my last years adrenal-fatigued body with vengeance, and by mile 20 I was almost full minute ahead!

The pattern of good uphill miles, and not so good downhill continued. The course was slightly different compared to last year, so not all the miles match up exactly, but the uphill/downhill pattern was preserved. It is interesting to observe that over the last 10 K all of my uphill miles were at least 10 seconds faster than last year, but the downhill ones were really a bummer - 13 seconds slower on mile 23, and only 1 second faster in mile 26.

With about half a mile to go, I experienced a sign of adrenal health. I realized that it was very unlikely that either Nate Hornok or Merrilee Blackham would catch me. I was concerned about Nate, as he was worth some circuit points and cash as a master. But it would have been particularly embarrassing to get chicked by a master while winning the masters division. I was worried about it the whole race. So when I realized it was not likely to happen, and also that the whole fallen Croc ordeal would be over soon, I felt some excitement, and I could feel the adrenaline rush, a mild one, but still a rush. I tried to speed up, but quickly ran into a problem. The heart felt weak. Well, something always has to be the limiting factor, and this time - aside from the fallen Croc form - it was the heart. It could pump enough at the pace I was running, but could not pump any harder. Something to work on over the next year.
Leg 1:Distance1.100Time8:45.20Pace7:57.45
Warm-up.
Leg 2:Distance26.218Time2:44:20.50Pace6:16.10
Race.
Split 1:Distance1.000Time5:39.00Pace5:39.00
Cumilative:Distance1.000Time5:39.00Pace5:39.00
Split 2:Distance1.000Time5:39.00Pace5:39.00
Cumilative:Distance2.000Time11:18.00Pace5:39.00
Split 3:Distance1.000Time5:48.00Pace5:48.00
Cumilative:Distance3.000Time17:06.00Pace5:42.00
Split 4:Distance1.000Time5:56.80Pace5:56.80
Cumilative:Distance4.000Time23:02.80Pace5:45.70
Split 5:Distance1.000Time5:59.20Pace5:59.20
Cumilative:Distance5.000Time29:02.00Pace5:48.40
Split 6:Distance1.000Time6:00.40Pace6:00.40
Cumilative:Distance6.000Time35:02.40Pace5:50.40
Split 7:Distance1.000Time6:07.40Pace6:07.40
Cumilative:Distance7.000Time41:09.80Pace5:52.83
Split 8:Distance1.000Time5:57.50Pace5:57.50
Cumilative:Distance8.000Time47:07.30Pace5:53.41
Split 9:Distance1.000Time6:00.30Pace6:00.30
Cumilative:Distance9.000Time53:07.60Pace5:54.18
Split 10:Distance1.000Time6:20.10Pace6:20.10
Cumilative:Distance10.000Time59:27.70Pace5:56.77
Split 11:Distance1.000Time6:54.90Pace6:54.90
Cumilative:Distance11.000Time1:06:22.60Pace6:02.05
Split 12:Distance1.000Time6:03.20Pace6:03.20
Cumilative:Distance12.000Time1:12:25.80Pace6:02.15
Split 13:Distance1.000Time5:59.30Pace5:59.30
Cumilative:Distance13.000Time1:18:25.10Pace6:01.93
Split 14:Distance1.000Time6:04.10Pace6:04.10
Cumilative:Distance14.000Time1:24:29.20Pace6:02.09
Split 15:Distance1.000Time6:12.70Pace6:12.70
Cumilative:Distance15.000Time1:30:41.90Pace6:02.79
Split 16:Distance1.000Time6:07.60Pace6:07.60
Cumilative:Distance16.000Time1:36:49.50Pace6:03.09
Split 17:Distance1.000Time6:14.40Pace6:14.40
Cumilative:Distance17.000Time1:43:03.90Pace6:03.76
Split 18:Distance0.000Time0:00.20Pace0:00.00
Cumilative:Distance17.000Time1:43:04.10Pace6:03.77
Split 19:Distance1.000Time6:18.80Pace6:18.80
Cumilative:Distance18.000Time1:49:22.90Pace6:04.61
Split 20:Distance1.000Time6:40.40Pace6:40.40
Cumilative:Distance19.000Time1:56:03.30Pace6:06.49
Split 21:Distance1.000Time6:26.80Pace6:26.80
Cumilative:Distance20.000Time2:02:30.10Pace6:07.50
Split 22:Distance0.000Time0:00.20Pace0:00.00
Cumilative:Distance20.000Time2:02:30.30Pace6:07.51
Split 23:Distance1.000Time6:28.10Pace6:28.10
Cumilative:Distance21.000Time2:08:58.40Pace6:08.50
Split 24:Distance1.000Time6:48.20Pace6:48.20
Cumilative:Distance22.000Time2:15:46.60Pace6:10.30
Split 25:Distance1.000Time6:52.50Pace6:52.50
Cumilative:Distance23.000Time2:22:39.10Pace6:12.13
Split 26:Distance0.000Time0:00.20Pace0:00.00
Cumilative:Distance23.000Time2:22:39.30Pace6:12.14
Split 27:Distance1.000Time6:39.60Pace6:39.60
Cumilative:Distance24.000Time2:29:18.90Pace6:13.29
Split 28:Distance1.000Time6:45.70Pace6:45.70
Cumilative:Distance25.000Time2:36:04.60Pace6:14.58
Split 29:Distance1.000Time6:50.90Pace6:50.90
Cumilative:Distance26.000Time2:42:55.50Pace6:15.98
Split 30:Distance0.218Time1:25.00Pace6:29.91
Cumilative:Distance26.218Time2:44:20.50Pace6:16.10
 

Brown Crocs 2 Miles: 27.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(7)
Sun, Sep 16, 2018
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, Sep 17, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2018-09-17 08:51:58
Workout Totals: Distance8.000Time1:05:34.60Pace8:11.83
Recovering from the marathon. Did 4+4. Usual distances for the kids. Matthew had a sore throat and an upset stomach, but made it through the mile.
Leg 1:Distance4.000Time31:18.20Pace7:49.55
With Jenny.
Split 1:Distance2.270Time18:46.40Pace8:16.21
Cumilative:Distance2.270Time18:46.40Pace8:16.21
Split 2:Distance1.000Time6:53.70Pace6:53.70
Cumilative:Distance3.270Time25:40.10Pace7:50.98
Split 3:Distance0.730Time5:38.10Pace7:43.15
Cumilative:Distance4.000Time31:18.20Pace7:49.55
 
Leg 2:Distance1.000Time8:54.50Pace8:54.50
With Matthew, Stephen, Bonnie, Joseph, and Jacob.
Leg 3:Distance3.000Time25:21.90Pace8:27.30
With Bonnie, Joseph, Jacob, Jenny, and William.

Brown Crocs 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Sep 18, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Fast Running Friend Workout - 2018-09-18 09:16:04
Workout Totals: Distance12.000Time1:35:53.40Pace7:59.45
Easy runs, I am back to my usual 8 + 4, did a 1 mile pick with Jenny down the canyon in 6:19. Matthew felt better today, but still was not 100%. Bonnie had a fever and upset stomach - did not run. Otherwise usual distances for everybody.
Leg 1:Distance8.000Time1:03:22.80Pace7:55.35
With Jenny.
Split 1:Distance6.270Time51:33.90Pace8:13.44
Cumilative:Distance6.270Time51:33.90Pace8:13.44
Split 2:Distance1.000Time6:19.40Pace6:19.40
Cumilative:Distance7.270Time57:53.30Pace7:57.76
Split 3:Distance0.730Time5:29.50Pace7:31.37
Cumilative:Distance8.000Time1:03:22.80Pace7:55.35
 
Leg 2:Distance1.000Time8:36.80Pace8:36.80
With Matthew - do not remember who else we had.
Leg 3:Distance3.000Time23:53.80Pace7:57.93
With William.

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Sep 19, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.552.500.000.0013.05

Fast Running Friend Workout - 2018-09-19 10:21:35
Workout Totals: Distance13.050Time1:29:54.20Pace6:53.35
Usual distances for the kids for the most part. William was not 100%, ran only 3 miles. Matthew is feeling better, but still not 100%. Bonnie was able to run all of the miles today, but slower.

I did my first post-marathon tempo - 2.5 down the canyon in 14:49. Felt very sluggish at the start, the first quarter was 94, then I gradually got going. This may have had to do something with a small stomach bug I caught that made me lose appetite - so I have been eating less.
Leg 1:Distance8.050Time56:37.90Pace7:02.10
Alone - tempo down the canyon for 2.5.
Split 1:Distance5.430Time40:46.90Pace7:30.63
Cumilative:Distance5.430Time40:46.90Pace7:30.63
Split 2:Distance2.500Time14:49.60Pace5:55.84
Cumilative:Distance7.930Time55:36.50Pace7:00.74
Split 3:Distance0.120Time1:01.40Pace8:31.67
Cumilative:Distance8.050Time56:37.90Pace7:02.10
 
Leg 2:Distance1.000Time8:14.40Pace8:14.40
With Stephen, Matthew, Joseph, Jacob, Jenny, William and Bonnie.
Leg 3:Distance4.000Time25:01.90Pace6:15.48
With Jenny, Joseph, Jacob, and Bonnie.

Brown Crocs 2 Miles: 13.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Sep 20, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Fast Running Friend Workout - 2018-09-20 08:39:34
Workout Totals: Distance12.000Time1:28:33.60Pace7:22.80
Usual runs for everybody today, as far as I can remember. Matthew is recovering from a sore throat.
Leg 1:Distance8.000Time56:44.20Pace7:05.52
I think I ran this alone.
Split 1:Distance4.050Time30:49.60Pace7:36.69
Cumilative:Distance4.050Time30:49.60Pace7:36.69
Split 2:Distance2.000Time11:43.00Pace5:51.50
Cumilative:Distance6.050Time42:32.60Pace7:01.92
Split 3:Distance1.950Time14:11.60Pace7:16.72
Cumilative:Distance8.000Time56:44.20Pace7:05.52
 
Leg 2:Distance1.000Time8:16.70Pace8:16.70
With Matthew, Joseph, Jacob, Stephen, and Bonnie.
Leg 3:Distance3.000Time23:32.70Pace7:50.90
With William, Joseph, Jacob, and Bonnie.

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Sep 21, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.601.000.000.0010.60

Fast Running Friend Workout - 2018-09-21 08:28:00
Workout Totals: Distance10.600Time1:18:14.10Pace7:22.84
Only one run today due to the company party in the evening. Total of 10.6. Usual distances for the kids. Julia ran 6:18 mile down the canyon.
Leg 1:Distance1.000Time7:48.90Pace7:48.90
With Matthew, Bonnie, Joseph, Jacob, William and Stephen.
Leg 2:Distance9.600Time1:10:25.20Pace7:20.13
Split 1:Distance0.730Time6:17.30Pace8:36.85
Cumilative:Distance0.730Time6:17.30Pace8:36.85
Warm-up with Jenny and Julia.
Split 2:Distance1.000Time6:18.10Pace6:18.10
Cumilative:Distance1.730Time12:35.40Pace7:16.65
Julia's mile down the canyon.
Split 3:Distance7.870Time57:49.80Pace7:20.89
Cumilative:Distance9.600Time1:10:25.20Pace7:20.13
Part with Jenny, part alone.
 

Brown Crocs 2 Miles: 10.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Sep 22, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.005.000.0016.10

Fast Running Friend Workout - 2018-09-22 08:18:16
Workout Totals: Distance16.100Time1:56:33.70Pace7:14.39
Did a bit over 16 today with Chad. Usual Saturday distances for the kids. Chad and I did a 5 mile tempo with the first mile in 5:58, then we settled into 5:50 pace, and cranked it up in the last mile eventually speeding up to 76 last quarter to beat the 29:00 guy. Last mile was 5:27.
Leg 1:Distance2.980Time23:50.80Pace8:00.13
Warm-up with Chad and Jenny.
Leg 2:Distance5.000Time28:56.10Pace5:47.22
Tempo run with Chad.
Leg 3:Distance8.120Time1:03:46.80Pace7:51.28
Cool down/miles with Chad.

Brown Crocs 2 Miles: 16.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Sep 23, 2018
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, Sep 24, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.281.002.000.0012.28

Fast Running Friend Workout - 2018-09-24 08:53:20
Workout Totals: Distance12.282Time1:30:50.20Pace7:23.76
Usual runs for everybody. Jenny did 5+3 including a tempo mile down the canyon in 6:17, which I ran with her. I also ran a tempo down the canyon in 11:38. Total of a bit more than 12 for me.
Leg 1:Distance8.282Time59:10.90Pace7:08.75
Part with Jenny, part alone.
Split 1:Distance1.730Time13:41.00Pace7:54.57
Cumilative:Distance1.730Time13:41.00Pace7:54.57
Split 2:Distance1.000Time6:17.30Pace6:17.30
Cumilative:Distance2.730Time19:58.30Pace7:18.94
Split 3:Distance3.400Time26:20.80Pace7:44.94
Cumilative:Distance6.130Time46:19.10Pace7:33.36
Split 4:Distance2.000Time11:38.70Pace5:49.35
Cumilative:Distance8.130Time57:57.80Pace7:07.77
Split 5:Distance0.152Time1:13.10Pace8:00.92
Cumilative:Distance8.282Time59:10.90Pace7:08.75
 
Leg 2:Distance1.000Time7:54.00Pace7:54.00
With Matthew, Joseph, Jacob, Stephen, and Bonnie.
Leg 3:Distance3.000Time23:45.30Pace7:55.10
With Joseph, Jacob, Jenny, Bonnie, and William.

Brown Crocs 2 Miles: 12.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Sep 25, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.740.001.000.2510.99

Fast Running Friend Workout - 2018-09-25 08:33:36
Workout Totals: Distance5.992Time44:20.70Pace7:24.04
Track workout today. Usual distances for the kids. Joseph was sore and tired. So I did 4x100 with Jacob. William tried to get his PR in the mile, but it was not his day - all he could do was 5:58. Stephen and Julia did 2x1 mile.
Leg 1:Distance1.000Time7:26.80Pace7:26.80
Alone.
Leg 2:Distance1.000Time7:58.20Pace7:58.20
With Matthew.
Leg 3:Distance1.000Time6:45.50Pace6:45.50
With Julia - Stephen fell back, ran around 6:56.
Leg 4:Distance1.000Time5:58.60Pace5:58.60
William's time trial - Jacob and Joseph helped.
Leg 5:Distance1.000Time6:44.90Pace6:44.90
With Stephen. Julia fell back this time, finished in 6:58, I think.
Leg 6:Distance0.992Time9:26.70Pace9:31.27
4x100 with Jacob.
Split 1:Distance0.186Time1:38.70Pace8:50.65
Cumilative:Distance0.186Time1:38.70Pace8:50.65
Split 2:Distance0.062Time0:15.40Pace4:08.39
Cumilative:Distance0.248Time1:54.10Pace7:40.08
Split 3:Distance0.186Time2:16.60Pace12:14.41
Cumilative:Distance0.434Time4:10.70Pace9:37.65
Split 4:Distance0.062Time0:15.10Pace4:03.55
Cumilative:Distance0.496Time4:25.80Pace8:55.89
Split 5:Distance0.186Time2:13.60Pace11:58.28
Cumilative:Distance0.682Time6:39.40Pace9:45.63
Split 6:Distance0.062Time0:14.90Pace4:00.32
Cumilative:Distance0.744Time6:54.30Pace9:16.85
Split 7:Distance0.186Time2:17.30Pace12:18.17
Cumilative:Distance0.930Time9:11.60Pace9:53.12
Split 8:Distance0.062Time0:15.10Pace4:03.55
Cumilative:Distance0.992Time9:26.70Pace9:31.27
 
Fast Running Friend Workout - 2018-09-25 10:37:31
Workout Totals: Distance5.000Time37:05.80Pace7:25.16
 
Leg 1:Distance5.000Time37:05.80Pace7:25.16
Additional miles to get the car.

Navy Crocs Miles: 9.99
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Sep 26, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2018-09-26 08:44:08
Workout Totals: Distance12.000Time1:28:23.50Pace7:21.96
Drove to LA to pick up my mother from the airport. Did 8 in the morning (Julia did 4 with me), and 4 at night. Kids ran their usual distances at home.
Leg 1:Distance8.000Time1:00:20.70Pace7:32.59
Part with Julia.
Leg 2:Distance4.000Time28:02.80Pace7:00.70
Alone.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Sep 27, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.070.001.990.0012.06

Fast Running Friend Workout - 2018-09-27 08:05:02
Workout Totals: Distance12.062Time1:28:50.90Pace7:21.96
Ran in LA, did 1 mile with Julia on the track in 6:37, then did a 3200 tempo in 11:38, then more distance to make the total of 8 for the AM, and 4 at home in the PM. Total of 12 for me, usual distances for the kids.
Leg 1:Distance1.072Time9:22.00Pace8:44.25
With Julia.
Leg 2:Distance1.000Time6:37.60Pace6:37.60
With Julia on the track.
Leg 3:Distance1.988Time11:38.10Pace5:51.16
Alone on the track - tempo.
Leg 4:Distance1.483Time12:43.80Pace8:35.04
Cool-down with Julia.
Leg 5:Distance2.519Time17:39.70Pace7:00.68
More distance alone.
Leg 6:Distance4.000Time30:49.70Pace7:42.43
Alone.

Navy Crocs Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Sep 28, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2018-09-28 09:12:30
Workout Totals: Distance12.000Time1:30:44.70Pace7:33.72
Usual day. Usual distances for the kids. I did 9+3 with a 2 mile down the canyon tempo in 11:47.
Leg 1:Distance9.000Time1:07:21.00Pace7:29.00
Part with Jenny.
Split 1:Distance4.980Time40:37.30Pace8:09.42
Cumilative:Distance4.980Time40:37.30Pace8:09.42
Split 2:Distance2.000Time11:47.20Pace5:53.60
Cumilative:Distance6.980Time52:24.50Pace7:30.50
Split 3:Distance2.020Time14:56.50Pace7:23.81
Cumilative:Distance9.000Time1:07:21.00Pace7:29.00
 
Leg 2:Distance3.000Time23:23.70Pace7:47.90
Alone.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Sep 29, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.330.008.000.0017.33

Fast Running Friend Workout - 2018-09-29 10:00:08
Workout Totals: Distance17.327Time2:00:35.10Pace6:57.56
A bit over 16 total. Did 4x2 down the canyon at around 5:52 pace. Usual Saturday distances for the kids.
Leg 1:Distance16.327Time1:52:50.00Pace6:54.65
Alone.
Split 1:Distance2.480Time19:50.40Pace8:00.00
Cumilative:Distance2.480Time19:50.40Pace8:00.00
Split 2:Distance2.000Time11:46.90Pace5:53.45
Cumilative:Distance4.480Time31:37.30Pace7:03.50
Split 3:Distance2.020Time15:55.70Pace7:53.12
Cumilative:Distance6.500Time47:33.00Pace7:18.92
Split 4:Distance2.000Time11:48.60Pace5:54.30
Cumilative:Distance8.500Time59:21.60Pace6:59.01
Split 5:Distance1.020Time8:03.80Pace7:54.31
Cumilative:Distance9.520Time1:07:25.40Pace7:04.94
Split 6:Distance2.000Time11:39.90Pace5:49.95
Cumilative:Distance11.520Time1:19:05.30Pace6:51.92
Split 7:Distance1.520Time11:47.00Pace7:45.13
Cumilative:Distance13.040Time1:30:52.30Pace6:58.12
Split 8:Distance2.000Time11:39.70Pace5:49.85
Cumilative:Distance15.040Time1:42:32.00Pace6:49.04
Split 9:Distance1.287Time10:18.00Pace8:00.19
Cumilative:Distance16.327Time1:52:50.00Pace6:54.65
 
Leg 2:Distance1.000Time7:45.10Pace7:45.10
With Matthew.

Navy Crocs Miles: 17.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Sep 30, 2018
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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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
230.6040.7239.200.75311.27
Brown Crocs 2 Miles: 246.88Navy Crocs Miles: 63.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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