Breaking the Wall

Salt City Mile

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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
303.651.5010.5012.75328.40
Amoji 1 Miles: 328.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Sep 01, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

Fast Running Friend Workout - 2021-09-01 08:25:51
Workout Totals: Distance12.000Time1:35:01.60Pace7:55.13
12 total. Mostly easy pace. Pickup for 0.5 uphill with Matthew, William, and Joseph. Jacob tried to do a quarter pickup, but something was wrong with his heel. He stretched it out, and was able to run better towards the end of the run, though.

9+3 for Benjamin with a 1 K pickup.
Leg 1:
Distance4.000Time31:19.90Pace7:49.98
With Joseph, William, and Matthew, part with Stephen.
Split 1:Distance3.500Time28:06.00Pace8:01.71ZoneEasy Miles
Cumilative:Distance3.500Time28:06.00Pace8:01.71
Split 2:Distance0.500Time3:13.90Pace6:27.80ZoneThreshold Miles
Cumilative:Distance4.000Time31:19.90Pace7:49.98
 
Leg 2:
Distance8.000Time1:03:41.70Pace7:57.71
With Jacob, part with Joseph.
Split 1:Distance4.730Time38:44.70Pace8:11.48ZoneEasy Miles
Cumilative:Distance4.730Time38:44.70Pace8:11.48
Split 2:Distance3.270Time24:57.00Pace7:37.80ZoneEasy Miles
Cumilative:Distance8.000Time1:03:41.70Pace7:57.71
 

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 02, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-09-02 08:40:39
Workout Totals: Distance12.000Time1:34:58.90Pace7:54.91
12 total, easy pace, usual distances. 9+3 for Benjamin as usual.
Leg 1:
Distance4.000Time31:45.40Pace7:56.35ZoneEasy Miles
With Jacob, William, and Matthew, part with Stephen.
Leg 2:
Distance8.000Time1:03:13.50Pace7:54.19ZoneEasy Miles
With Joseph, part with Jacob.

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 03, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.500.5012.00

Fast Running Friend Workout - 2021-09-03 08:49:37
Workout Totals: Distance12.000Time1:33:38.20Pace7:48.18
12 total. Usual distances. Did pickups. Ran 3:09 0.5 uphill with Matthew, Joseph, and William. Then did 2x0.25 down the canyon with Jacob in 79.4, 73.8. He had 72 on the second one.
Leg 1:
Distance4.000Time30:25.80Pace7:36.45
With Joseph, William, and Matthew, part with Jacob.
Split 1:Distance3.500Time27:16.40Pace7:47.54ZoneEasy Miles
Cumilative:Distance3.500Time27:16.40Pace7:47.54
Split 2:Distance0.500Time3:09.40Pace6:18.80ZoneThreshold Miles
Cumilative:Distance4.000Time30:25.80Pace7:36.45
 
Leg 2:
Distance8.000Time1:03:12.40Pace7:54.05
With Jacob, part with Joseph.
Split 1:Distance4.230Time34:14.90Pace8:05.79ZoneEasy Miles
Cumilative:Distance4.230Time34:14.90Pace8:05.79
Split 2:Distance0.250Time1:19.40Pace5:17.60ZoneVO2 Max Miles
Cumilative:Distance4.480Time35:34.30Pace7:56.41
Split 3:Distance0.250Time2:04.20Pace8:16.80ZoneEasy Miles
Cumilative:Distance4.730Time37:38.50Pace7:57.48
Split 4:Distance0.250Time1:13.80Pace4:55.20ZoneVO2 Max Miles
Cumilative:Distance4.980Time38:52.30Pace7:48.33
Split 5:Distance3.020Time24:20.10Pace8:03.48ZoneEasy Miles
Cumilative:Distance8.000Time1:03:12.40Pace7:54.05
 

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 04, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.001.0012.50

Fast Running Friend Workout - 2021-09-04 08:09:06
Workout Totals: Distance12.500Time1:37:17.30Pace7:46.98
16.5 total. Did 2x0.5 down in 2:36, 2:33. Jacob did 2:25, 2:23. Joseph ran the second one in 2:27, Chad in 2:34.
Leg 1:
Distance0.980Time8:03.40Pace8:13.27ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time13:03.90Pace6:31.95
Workout.
Split 1:Distance0.500Time2:36.10Pace5:12.20ZoneVO2 Max Miles
Cumilative:Distance0.500Time2:36.10Pace5:12.20
Split 2:Distance1.000Time7:54.50Pace7:54.50ZoneEasy Miles
Cumilative:Distance1.500Time10:30.60Pace7:00.40
Split 3:Distance0.500Time2:33.30Pace5:06.60ZoneVO2 Max Miles
Cumilative:Distance2.000Time13:03.90Pace6:31.95
 
Leg 3:
Distance3.020Time23:48.20Pace7:52.91ZoneEasy Miles
Back to the house.
Leg 4:
Distance6.000Time47:40.50Pace7:56.75ZoneEasy Miles
More distance, most with Chad.
Leg 5:
Distance0.500Time4:41.30Pace9:22.60ZoneEasy Miles
With Bella.

Amoji 1 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Sep 05, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 06, 2021
Race: Salt City Mile (1 Miles) 00:05:27, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.440.000.001.0012.44

Fast Running Friend Workout - 2021-09-06 08:02:22
Workout Totals: Distance12.441Time1:36:59.00Pace7:47.73
Salt City Mile, 5:27, 6th place in the masters. There was some confusion with the official times we are still trying to resolve, but so far the results are:

Jacob 4:52 (PR)
Joseph 5:02 (PR)
Myself 5:27
William 5:52
Matthew 6:00 (PR)
Stephen 6:25
Julia 6:41
Sarah 8:07
Mary 8:30
Bella 8:40 (PR)
 
Leg 1:
Distance0.836Time6:41.10Pace7:59.78ZoneEasy Miles
Timed Julia/jogged.
Leg 2:
Distance3.761Time30:05.30Pace8:00.01ZoneEasy Miles
More warm-up, part with Matthew.
Leg 3:
Distance1.333Time8:07.10Pace6:05.42
Race, timed Sarah.
Split 1:Distance1.000Time5:27.10Pace5:27.10ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:27.10Pace5:27.10
Split 2:Distance0.333Time2:40.00Pace8:00.48ZoneEasy Miles
Cumilative:Distance1.333Time8:07.10Pace6:05.42
 
Leg 4:
Distance6.511Time52:05.50Pace8:00.03ZoneEasy Miles
More distance, part with Joseph and Jacob.

Amoji 1 Miles: 12.44
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 07, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-09-07 09:18:19
Workout Totals: Distance12.000Time1:32:00.90Pace7:40.08
12 total, easy runs, usual distances. Did a video-shoot for Kant running news. Benjamin did easy runs, 9+3 for the last two days.
Leg 1:
Distance1.000Time9:35.60Pace9:35.60ZoneEasy Miles
Video-shoot with the family.
Leg 2:
Distance11.000Time1:22:25.30Pace7:29.57ZoneEasy Miles
Alone.

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 08, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-09-08 09:06:53
Workout Totals: Distance12.000Time1:35:06.40Pace7:55.53
12 total. Easy runs. Usual distances. Benjamin did 8x400 in the 64-66 range with 60 second recovery.
Leg 1:
Distance4.000Time31:24.40Pace7:51.10ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:03:42.00Pace7:57.75ZoneEasy Miles
With Jacob, part with Joseph.

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 09, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.500.001.0012.00

Fast Running Friend Workout - 2021-09-09 08:57:34
Workout Totals: Distance12.000Time1:34:07.10Pace7:50.59
12 total. Usual distances for the kids. Did 1 mile pickup with Joseph down the canyon in 5:46. Jacob did 0.5 uphill in 2:34. I ran with Matthew in 3:18. William did 3:06.
Leg 1:
Distance4.000Time31:56.90Pace7:59.23
With Jacob, Matthew, and William. Stephen did everything with us except the pickup.
Split 1:Distance3.500Time28:38.00Pace8:10.86ZoneEasy Miles
Cumilative:Distance3.500Time28:38.00Pace8:10.86
Split 2:Distance0.500Time3:18.90Pace6:37.80ZoneMarathon Pace Miles
Cumilative:Distance4.000Time31:56.90Pace7:59.23
 
Leg 2:
Distance8.000Time1:02:10.20Pace7:46.28
With Joseph, part with Jacob.
Split 1:Distance4.050Time32:31.20Pace8:01.78ZoneEasy Miles
Cumilative:Distance4.050Time32:31.20Pace8:01.78
Split 2:Distance1.000Time5:46.60Pace5:46.60ZoneVO2 Max Miles
Cumilative:Distance5.050Time38:17.80Pace7:35.01
Split 3:Distance2.950Time23:52.40Pace8:05.56ZoneEasy Miles
Cumilative:Distance8.000Time1:02:10.20Pace7:46.28
 

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 10, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-09-10 08:44:42
Workout Totals: Distance12.000Time1:31:17.90Pace7:36.49
12 total. Easy pace, usual distances for everybody. 9+3 for Benjamin.
Leg 1:
Distance4.000Time31:35.50Pace7:53.88ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time59:42.40Pace7:27.80ZoneEasy Miles
With Jacob, part with Joseph.

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 11, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.070.000.501.5017.07

Fast Running Friend Workout - 2021-09-11 07:59:22
Workout Totals: Distance17.070Time2:12:01.90Pace7:44.08
17+ total. Did 3x0.5 down the canyon with Chad. First two we paced William - 2:45, 2:51. The last one we went hard and ran 2:31.

Jacob did 2:18, 2:19, 2:24. On the last one he opened in 68, but then his lung started hurting, and he slowed down to 76.

Joseph did the first one 2:29. On the second one, he thought he would be able to keep up with Jacob, but Jacob was too fast for him. So he ran it in 2:37, and then did not do the third interval.

Other boys ran easy.

Benjamin did 2x2 miles (he thinks it is a bit longer than 2) 10:01, 9:57 I think.
Leg 1:
Distance0.980Time8:09.80Pace8:19.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.500Time16:08.90Pace6:27.56
Workout.
Split 1:Distance0.500Time2:45.70Pace5:31.40ZoneVO2 Max Miles
Cumilative:Distance0.500Time2:45.70Pace5:31.40
Split 2:Distance0.500Time3:54.50Pace7:49.00ZoneEasy Miles
Cumilative:Distance1.000Time6:40.20Pace6:40.20
Split 3:Distance0.500Time2:51.90Pace5:43.80ZoneVO2 Max Miles
Cumilative:Distance1.500Time9:32.10Pace6:21.40
Split 4:Distance0.500Time4:05.40Pace8:10.80ZoneEasy Miles
Cumilative:Distance2.000Time13:37.50Pace6:48.75
Split 5:Distance0.500Time2:31.40Pace5:02.80ZoneVO2 Max Miles
Cumilative:Distance2.500Time16:08.90Pace6:27.56
 
Leg 3:
Distance13.590Time1:47:43.20Pace7:55.58
Cool-down/distance. Part with Jacob and Chad, part alone.
Split 1:Distance7.790Time1:02:19.70Pace8:00.06ZoneEasy Miles
Cumilative:Distance7.790Time1:02:19.70Pace8:00.06
Split 2:Distance0.500Time2:55.60Pace5:51.20ZoneThreshold Miles
Cumilative:Distance8.290Time1:05:15.30Pace7:52.29
Split 3:Distance5.300Time42:27.90Pace8:00.74ZoneEasy Miles
Cumilative:Distance13.590Time1:47:43.20Pace7:55.58
 

Amoji 1 Miles: 17.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Sep 12, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 13, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-09-13 08:50:19
Workout Totals: Distance12.000Time1:34:36.80Pace7:53.07
12 total. Did a mile pickup down he canyon at the very end in 5:46 with Jacob. Otherwise, easy runs.

Benjamin did the usual 9+3 with 1 K pickup.
Leg 1:
Distance4.000Time31:27.30Pace7:51.82ZoneEasy Miles
With Joseph, Jacob, William, and Matthew, part with Stephen.
Leg 2:
Distance8.000Time1:03:09.50Pace7:53.69
With Jacob, part with Joseph.
Split 1:Distance6.770Time55:19.00Pace8:10.25ZoneEasy Miles
Cumilative:Distance6.770Time55:19.00Pace8:10.25
Split 2:Distance1.000Time5:46.00Pace5:46.00ZoneVO2 Max Miles
Cumilative:Distance7.770Time1:01:05.00Pace7:51.69
Split 3:Distance0.230Time2:04.50Pace9:01.30ZoneEasy Miles
Cumilative:Distance8.000Time1:03:09.50Pace7:53.69
 

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 14, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-09-14 08:51:12
Workout Totals: Distance12.000Time1:33:16.80Pace7:46.40
12 total. Did a mile pickup with Joseph in 5:52 down the canyon.

In the evening the kids ran in the Roadrunners cross-country meet at the Kiwani's Park. The distance was 2K. Times:

Jacob 6:52
Matthew 8:08
William 8:20
Stephen 8:45
Mary 11:15
Bella 11:53

I think Benjamin did 10x400 in the 64-66 range on the road alternating directions with 1 min recovery.
Leg 1:
Distance4.000Time31:58.80Pace7:59.70ZoneEasy Miles
With Jacob, part with William, and Stephen.
Leg 2:
Distance8.000Time1:01:18.00Pace7:39.75
With Joseph.
Split 1:Distance4.050Time31:49.30Pace7:51.43ZoneEasy Miles
Cumilative:Distance4.050Time31:49.30Pace7:51.43
Split 2:Distance1.000Time5:52.80Pace5:52.80ZoneVO2 Max Miles
Cumilative:Distance5.050Time37:42.10Pace7:27.94
Split 3:Distance2.950Time23:35.90Pace7:59.97ZoneEasy Miles
Cumilative:Distance8.000Time1:01:18.00Pace7:39.75
 

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 15, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

Fast Running Friend Workout - 2021-09-15 08:32:00
Workout Totals: Distance12.000Time1:30:44.50Pace7:33.71
12 total. Did 0.5 up the hill fast in 3:09 with William, Joseph, and Matthew. After getting beat by a girl (Oakley Rohatinksy) yesterday, he was a lot more motivated to run fast today.

I think Benjamin ran easy 9+3.
Leg 1:
Distance4.000Time30:57.00Pace7:44.25
With Joseph, William, Stephen(part), and Matthew.
Split 1:Distance3.500Time27:47.40Pace7:56.40ZoneEasy Miles
Cumilative:Distance3.500Time27:47.40Pace7:56.40
Split 2:Distance0.500Time3:09.60Pace6:19.20ZoneThreshold Miles
Cumilative:Distance4.000Time30:57.00Pace7:44.25
 
Leg 2:
Distance8.000Time59:47.50Pace7:28.44ZoneEasy Miles
With Jacob.

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 16, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2021-09-16 08:45:40
Workout Totals: Distance12.000Time1:35:28.80Pace7:57.40
12 total. Did 0.5 fast uphill with William and Matthew again. Jacob did it also. Jacob got 2:30, William 2:59, Matthew 3:01. It is a record for all three.

Benjamin got the second shot of the vaccine today, so only 9 in the morning, no evening run.
Leg 1:
Distance4.000Time31:41.80Pace7:55.45
With Jacob, Matthew, William, and Stephen(part).
Split 1:Distance3.500Time28:40.10Pace8:11.46ZoneEasy Miles
Cumilative:Distance3.500Time28:40.10Pace8:11.46
Split 2:Distance0.500Time3:01.70Pace6:03.40ZoneVO2 Max Miles
Cumilative:Distance4.000Time31:41.80Pace7:55.45
 
Leg 2:
Distance8.000Time1:03:47.00Pace7:58.38ZoneEasy Miles
With Joseph and Jacob(part).

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 17, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.500.0013.50

Fast Running Friend Workout - 2021-09-17 09:03:58
Workout Totals: Distance13.500Time1:49:04.90Pace8:04.81
12 total, usual distances, pickup at the end uphill for 0.5 with Stephen.
Leg 1:
Distance0.000Time1:42.60Pace0:00.00ZoneEasy Miles
Leg 2:
Distance4.000Time31:55.40Pace7:58.85
With Jacob, William, Stephen, and Matthew.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 4:Distance3.500Time28:33.70Pace8:09.63ZoneEasy Miles
Cumilative:Distance3.500Time28:33.70Pace8:09.63
Split 5:Distance0.500Time3:21.70Pace6:43.40ZoneThreshold Miles
Cumilative:Distance4.000Time31:55.40Pace7:58.85
 
Leg 3:
Distance8.000Time1:03:49.00Pace7:58.62ZoneEasy Miles
With Joseph, part with Jacob.
Leg 4:
Distance1.500Time13:20.50Pace8:53.67ZoneEasy Miles
With Mary.

Amoji 1 Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 18, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.551.000.501.0016.05

Fast Running Friend Workout - 2021-09-18 08:10:17
Workout Totals: Distance16.050Time2:07:07.40Pace7:55.23
Total of 16. Did 3x0.5 down the canyon with Chad, William (he did 2), Joseph, and Jacob.

I stayed with William for his two in 2:47, 2:54, and then ran the last one hard with Chad in 2:29.

Chad was a bit faster on the first two. Joseph did 2:30, 2:32, 2:27 if I remember right.

Jacob did 2:20, 2:24, 2:24. He was again struggling with the feeling of his lungs constraining him when he really needs them to pump.

Benjamin was still recovering from the second shot, so he just did a light tempo at 6:00 average for 4 miles in the middle of 16.
Leg 1:
Distance0.980Time8:18.00Pace8:28.16ZoneEasy Miles
Leg 2:
Distance2.500Time16:46.10Pace6:42.44
Split 1:Distance0.500Time2:47.10Pace5:34.20ZoneVO2 Max Miles
Cumilative:Distance0.500Time2:47.10Pace5:34.20
Split 2:Distance0.500Time4:19.10Pace8:38.20ZoneEasy Miles
Cumilative:Distance1.000Time7:06.20Pace7:06.20
Split 3:Distance0.500Time2:54.70Pace5:49.40ZoneThreshold Miles
Cumilative:Distance1.500Time10:00.90Pace6:40.60
Split 4:Distance0.500Time4:16.00Pace8:32.00ZoneEasy Miles
Cumilative:Distance2.000Time14:16.90Pace7:08.45
Split 5:Distance0.500Time2:29.20Pace4:58.40ZoneVO2 Max Miles
Cumilative:Distance2.500Time16:46.10Pace6:42.44
 
Leg 3:
Distance9.520Time1:16:26.00Pace8:01.72ZoneEasy Miles
Leg 4:
Distance1.050Time9:26.40Pace8:59.43ZoneEasy Miles
With Julia.
Leg 5:
Distance1.000Time6:53.50Pace6:53.50ZoneMarathon Pace Miles
With Julia.
Leg 6:
Distance1.000Time9:17.40Pace9:17.40ZoneEasy Miles
With Julia.

Amoji 1 Miles: 16.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Sep 19, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest, went to church. We started going to the Russian branch as well as our regular ward.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Sep 20, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2021-09-20 08:46:39
Workout Totals: Distance12.125Time1:36:38.40Pace7:58.22
12 total, easy runs, usual distances for everybody.
Leg 1:
Distance4.000Time31:40.90Pace7:55.23ZoneEasy Miles
With Joseph, William, Stephen (part), and Matthew.
Leg 2:
Distance8.000Time1:03:27.10Pace7:55.89ZoneEasy Miles
With Jacob, part with Joseph.
Leg 3:
Distance0.125Time1:30.40Pace12:03.20ZoneEasy Miles
With Leigha.

Amoji 1 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Sep 21, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-09-21 09:11:08
Workout Totals: Distance12.000Time1:34:37.00Pace7:53.08
12 total, mostly easy pace, did 1 down the canyon in 5:51 with Joseph.

The kids raced Kiwani's 3K. Times:

Jacob 10:22
Matthew 12:04
William 12:17
Stephen 14:47
Mary 16:41
Bella 18:32

Benjamin did his usual 12.
Leg 1:
Distance4.000Time31:54.70Pace7:58.68ZoneEasy Miles
With Jocob, William (part), Stephen(part), and Matthew(part).
Leg 2:
Distance8.000Time1:02:42.30Pace7:50.29
With Joseph, part with Jacob.
Split 1:Distance6.120Time49:40.10Pace8:06.94ZoneEasy Miles
Cumilative:Distance6.120Time49:40.10Pace8:06.94
Split 2:Distance1.000Time5:51.80Pace5:51.80ZoneThreshold Miles
Cumilative:Distance7.120Time55:31.90Pace7:47.96
Split 3:Distance0.880Time7:10.40Pace8:09.09ZoneEasy Miles
Cumilative:Distance8.000Time1:02:42.30Pace7:50.29
 

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Sep 22, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-09-22 09:03:44
Workout Totals: Distance12.000Time1:32:06.10Pace7:40.51
12 total, easy pace, did 1 mile down the canyon with Jacob i 5:47.

Benjamin did 3+2 tempo at what he thought was about 5:05 pace if he measured it right. He said he struggled.
Leg 1:
Distance4.000Time31:36.30Pace7:54.07ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:00:29.80Pace7:33.73
With Joseph(part), and Jacob.
Split 1:Distance6.770Time52:54.70Pace7:48.94ZoneEasy Miles
Cumilative:Distance6.770Time52:54.70Pace7:48.94
Split 2:Distance1.000Time5:47.80Pace5:47.80ZoneVO2 Max Miles
Cumilative:Distance7.770Time58:42.50Pace7:33.35
Split 3:Distance0.230Time1:47.30Pace7:46.52ZoneEasy Miles
Cumilative:Distance8.000Time1:00:29.80Pace7:33.73
 

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Sep 23, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.260.001.001.2512.51

Fast Running Friend Workout - 2021-09-23 08:10:15
Workout Totals: Distance12.511Time1:39:31.00Pace7:57.26
Around 12 total. Was trying to figure out how to help Jacob improve his endurance, and came up with this workout - 3x1 mile down the canyon, first two target 5:20, last one starting out at the same pace, but with two points of increasing the speed, one at 0.5 and the other at 0.75 with dream targets of 75, 70.

The first interval went well, Jacob pulled me to a 5:19, fastest time this year, and felt quite comfortable. However, after only 0.25 recovery he did not feel that great and missed the target a bit with 5:21. On the third one he had a meltdown with a 5:27, and he was beat up emotionally from it.

After we had a talk, he accepted the challenge to shake the fist at whatever slowed him down by running a fast 0.5. I said anything under 2:40 would be good, but with the long recovery he now had quite a bit of juice and was able to run 70, 72 to get 2:22. I ran the first quarter with him.

Then I took the rest of the boys to the track, where William and Matthew did a time trial. Joseph paced William, but then pulled ahead a bit at the end. William got 5:59, Matthew mentally did not have it today and ran 6:15. Stephen did the first and the last lap with William.

Benjamin did the usual 12 split into two runs.
Leg 1:
Distance2.050Time16:48.50Pace8:11.95ZoneEasy Miles
Warm-up with Jacob.
Leg 2:
Distance1.000Time5:19.80Pace5:19.80ZoneVO2 Max Miles
First interval with Jacob.
Leg 3:
Distance2.311Time18:29.30Pace8:00.01ZoneEasy Miles
Jogging alone mostly, a bit with Jacob.
Leg 4:
Distance1.000Time9:19.20Pace9:19.20ZoneEasy Miles
Recovery with Jacob.
Leg 5:
Distance0.250Time1:10.70Pace4:42.80ZoneVO2 Max Miles
First 0.25 of Jacob's 0.5 interval.
Leg 6:
Distance1.850Time15:48.70Pace8:32.81ZoneEasy Miles
Cool-down with Jacob.
Leg 7:
Distance1.050Time8:54.80Pace8:29.33ZoneEasy Miles
Warm-up with the boys to the track.
Leg 8:
Distance1.000Time6:15.70Pace6:15.70ZoneThreshold Miles
Pacing Matthew in the mile.
Leg 9:
Distance2.000Time17:24.30Pace8:42.15ZoneEasy Miles
Cool-down with William.

Amoji 1 Miles: 12.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Sep 24, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-09-24 08:37:57
Workout Totals: Distance12.000Time1:33:44.10Pace7:48.68
12 total, easy pace, usual distances for everybody.

Benjamin did 8+4, easy pace, with the 4 being in Utah. He came for a work meeting, and is staying with us.
Leg 1:
Distance4.000Time31:56.90Pace7:59.23ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:01:47.20Pace7:43.40ZoneEasy Miles
With Joseph, part with Jacob.

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Sep 25, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.370.004.500.2516.12

Fast Running Friend Workout - 2021-09-25 06:55:29
Workout Totals: Distance16.120Time2:06:11.40Pace7:49.69
Total of 16, did 11.5+4.5. Benjamin did 2x3 down the canyon 14:46, 14:35. This was better than I was expecting. He seems to handled the vaccination fine. However, a matter of concern is that in the last interval he had a quad spasm, which locked him into a gradual slow-down and barely sub-5:00 pace in the last half mile. We need to figure something out.

Jacob did the first mile of the first interval with him falling back a bit and finishing in 5:01, then joined Chad, myself, and Joseph in pacing William. I gave him a target of 6:20, and he was able to go a bit faster (18:47, 6:15 avg), but not without a good amount of suffering. Joseph pulled ahead a bit at the end.

Then Jacob ran 0.75 with Benjamin on the second interval in 3:35. I was able to keep up for 0.25 in 72. Then Chad, Jacob, and I ran 1.5 with the target of around 6:00. We picked it up at the end. I ended up with 8:38, Chad was just a second back, and Jacob kicked in 70 or so - he moved away from us as if we were standing still.

Stephen and Matthew ran 5 miles easy. Mary did 1.5, Bella 0.5. I think Leigha did 200 meters.
Leg 1:
Distance0.980Time8:06.40Pace8:16.33ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:47.30Pace6:15.77ZoneThreshold Miles
Pacing William.
Leg 3:
Distance2.620Time22:43.10Pace8:40.27ZoneEasy Miles
Jog back with Jacob and Chad, part with Joseph.
Leg 4:
Distance0.250Time1:12.60Pace4:50.40ZoneVO2 Max Miles
With Benjamin and Jacob.
Leg 5:
Distance4.770Time36:31.90Pace7:39.52
With Chad and Jacob.
Split 1:Distance0.620Time5:19.60Pace8:35.48ZoneEasy Miles
Cumilative:Distance0.620Time5:19.60Pace8:35.48
Split 2:Distance1.500Time8:38.90Pace5:45.93ZoneThreshold Miles
Cumilative:Distance2.120Time13:58.50Pace6:35.52
Split 3:Distance2.650Time22:33.40Pace8:30.72ZoneEasy Miles
Cumilative:Distance4.770Time36:31.90Pace7:39.52
 
Leg 6:
Distance4.500Time38:50.10Pace8:37.80ZoneEasy Miles
With Benjamin, part with Julia.

Amoji 1 Miles: 16.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Sep 26, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest, went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Sep 27, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

Fast Running Friend Workout - 2021-09-27 09:25:08
Workout Totals: Distance12.000Time1:34:35.80Pace7:52.98
12 total. Did 0.25 down in 75 with Benjamin and Jacob. Jacob did 0.5 in 2:29, Benjamin did the mile in 4:51. Otherwise easy runs, usual distances.
Leg 1:
Distance4.000Time32:19.70Pace8:04.93ZoneEasy Miles
With Benjamin, Joseph, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:02:16.10Pace7:47.01
With Benjamin, Jacob, and Joseph(part).
Split 1:Distance4.050Time32:09.50Pace7:56.42ZoneEasy Miles
Cumilative:Distance4.050Time32:09.50Pace7:56.42
Split 2:Distance0.250Time1:15.80Pace5:03.20ZoneVO2 Max Miles
Cumilative:Distance4.300Time33:25.30Pace7:46.35
Split 3:Distance3.700Time28:50.80Pace7:47.78ZoneEasy Miles
Cumilative:Distance8.000Time1:02:16.10Pace7:47.01
 

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Sep 28, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-09-28 08:52:42
Workout Totals: Distance12.000Time1:35:47.90Pace7:58.99
12 total. Benjamin I think did a pickup in Austin.

The kids races 2 K at Kiwani's. Results:

Jacob 6:35
Matthew 8:01
William 8:08
Stephen 8:50
Mary 10:57
Bella 11:48

Everybody except Stephen improved from the last 2 K. Cooler weather helped, I think. Stephen also had a better run than his 3 K last week, so I think his result is also good.
Leg 1:
Distance4.000Time31:47.70Pace7:56.93ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:04:00.20Pace8:00.02
With Joseph.
Split 1:Distance4.050Time32:33.60Pace8:02.37ZoneEasy Miles
Cumilative:Distance4.050Time32:33.60Pace8:02.37
Split 2:Distance3.950Time31:26.60Pace7:57.62ZoneEasy Miles
Cumilative:Distance8.000Time1:04:00.20Pace8:00.02
 

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 29, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-09-29 09:19:08
Workout Totals: Distance12.000Time1:33:44.20Pace7:48.68
12 total, easy runs, did a mile pickup. Easy 12 for Benjamin.
Leg 1:
Distance4.000Time31:35.80Pace7:53.95ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:02:08.40Pace7:46.05
With Joseph, part with Jacob.
Split 1:Distance4.050Time32:20.60Pace7:59.16ZoneEasy Miles
Cumilative:Distance4.050Time32:20.60Pace7:59.16
Split 2:Distance1.000Time5:57.60Pace5:57.60ZoneThreshold Miles
Cumilative:Distance5.050Time38:18.20Pace7:35.09
Split 3:Distance2.950Time23:50.20Pace8:04.81ZoneEasy Miles
Cumilative:Distance8.000Time1:02:08.40Pace7:46.05
 

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 30, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.590.000.001.5012.09

Fast Running Friend Workout - 2021-09-30 08:44:09
Workout Totals: Distance12.090Time1:33:01.80Pace7:41.69
12 total. Jacob did his usual 3x1 mile down with 0.25 recovery, and was able to improve to 5:18, 5:18, 5:20. I did the first one with him, and then 2x0.25 with him catching me with a quarter to go on his interval.

Benjamin did 8 with a 2 mile tempo then headed to Indianapolis to race in the Fort Ben Half.

Easy pace for everybody else, though for Stephen I do not think it was that easy as he has gotten out of shape physically and mentally.
Leg 1:
Distance2.050Time16:44.80Pace8:10.15ZoneEasy Miles
Warm-up with Jacob.
Leg 2:
Distance3.240Time22:20.50Pace6:53.73
Part of Jacob's workout.
Split 1:Distance1.000Time5:18.60Pace5:18.60ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:18.60Pace5:18.60
Split 2:Distance0.870Time6:57.40Pace7:59.77ZoneEasy Miles
Cumilative:Distance1.870Time12:16.00Pace6:33.58
Split 3:Distance0.250Time1:19.20Pace5:16.80ZoneVO2 Max Miles
Cumilative:Distance2.120Time13:35.20Pace6:24.53
Split 4:Distance0.870Time7:25.20Pace8:31.72ZoneEasy Miles
Cumilative:Distance2.990Time21:00.40Pace7:01.54
Split 5:Distance0.250Time1:20.10Pace5:20.40ZoneVO2 Max Miles
Cumilative:Distance3.240Time22:20.50Pace6:53.73
 
Leg 3:
Distance2.800Time23:22.00Pace8:20.71ZoneEasy Miles
Cool-down with Jacob.
Leg 4:
Distance4.000Time30:34.50Pace7:38.62ZoneEasy Miles
With Joseph, Stephen, William, and Matthew.

Amoji 1 Miles: 12.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
303.651.5010.5012.75328.40
Amoji 1 Miles: 328.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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