Breaking the Wall

Payson Onion Days 10 K

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSasha Pachev's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
198619871988198919901991199219931994199519961997199819992000200120022003200420052006200720082009201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 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
289.533.5034.258.09335.37
Joybees 1 Miles: 335.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Sep 01, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.870.001.000.5012.37

Fast Running Friend Workout - 2022-09-01 08:58:57
Workout Totals: Distance12.371Time1:38:24.30Pace7:57.27
Do not remember all of the details of the day. William ran 5:16 mile down the canyon. Joseph also stopped at the mile, though he was supposed to go longer. Jacob did 3 miles, do not remember his exact time, but after the first mile he crashed, and then in the last mile he crashed even worse. I think he got 16:54.

Benjamin did a 5 mile tempo. I ran the last mile with him. Do not remember his time, but he was running aroun 5:00 for the first 3, then around 5:30, and then 5:52. His spasm was really bad, he was stumbling every 10 steps or so. Watching him gave me some ideas of what might be wrong. I believe there is something wrong with the nervous system. When he gets tired somewhat, it really goes out of whack and his coordination deteriorates beyond what is normal for running fatigue.
Leg 1:
Distance0.980Time8:34.70Pace8:45.20ZoneEasy Miles
Leg 2:
Distance0.500Time2:39.80Pace5:19.60ZoneVO2 Max Miles
With Joseph, Jacob, and William.
Leg 3:
Distance3.641Time29:07.80Pace8:00.03ZoneEasy Miles
Part with Joseph and William.
Leg 4:
Distance1.000Time5:52.60Pace5:52.60ZoneThreshold Miles
With Benjamin.
Leg 5:
Distance3.000Time24:04.10Pace8:01.37ZoneEasy Miles
Leg 6:
Distance0.250Time2:48.90Pace11:15.60ZoneEasy Miles
With Leigha.
Leg 7:
Distance2.000Time17:28.00Pace8:44.00ZoneEasy Miles
Leg 8:
Distance1.000Time7:48.40Pace7:48.40ZoneEasy Miles

Joybees 1 Miles: 12.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 02, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.500.000.0012.00

Fast Running Friend Workout - 2022-09-02 09:20:39
Workout Totals: Distance12.000Time1:36:38.40Pace8:03.20
12 total. Easy pace, usual distances for everybody.
Leg 1:
Distance4.000Time31:40.00Pace7:55.00
With Stephen and Matthew.
Split 1:Distance3.500Time28:07.00Pace8:02.00ZoneEasy Miles
Cumilative:Distance3.500Time28:07.00Pace8:02.00
Split 2:Distance0.500Time3:33.00Pace7:06.00ZoneMarathon Pace Miles
Cumilative:Distance4.000Time31:40.00Pace7:55.00
 
Leg 2:
Distance6.000Time47:33.50Pace7:55.58ZoneEasy Miles
Do not remember who this was with.
Leg 3:
Distance2.000Time17:24.90Pace8:42.45ZoneEasy Miles
With Bella.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 03, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.460.000.000.0016.46

Fast Running Friend Workout - 2022-09-03 06:00:42
Workout Totals: Distance16.456Time2:09:03.60Pace7:50.56
About 16 total. Paced the 1:40 group in the East Canyon half with Zach Talley. This is a small race, so we did not have much of a group. There were two girls with us for the first couple of miles, one of them was Lacie Mudrow, the other I am not sure, could be Brandy Lee based on the results, we will call her that. Brandy said she wanted to run 1:36. Lacie and Brandy sped up and took off. Zach and I ran alone for some time, then I suggested to him we should split - he would run the target 1:40 pace, while I would speed up and pace the slowest person that was headed for under 1:40. So I caught up to Lacie and Brandy. Then Brandy's pace ended up being too much for Lacie (I later learned her PR prior to this race was 2:00), so I stayed with Lacie. She gave it all she had and was on the ground afterwards, but the effort was worth it - she was able to run 1:39:40, a major PR.

I added 2 miles in the evening with Mary and Bella, and 0.25 with Leigha. Easy runs for the kids, sort of resting before Payson Onion Days 10 K on Monday.
Leg 1:
Distance0.685Time5:29.00Pace8:00.29ZoneEasy Miles
Distance before pacing.
Leg 2:
Distance13.109Time1:39:41.70Pace7:36.30ZoneEasy Miles
Pacing the East Canyon Half.
Leg 3:
Distance0.412Time3:17.90Pace8:00.34ZoneEasy Miles
Distance after pacing.
Leg 4:
Distance0.250Time2:57.70Pace11:50.80ZoneEasy Miles
With Leigha.
Leg 5:
Distance2.000Time17:37.30Pace8:48.65ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 16.46
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Sep 04, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to our ward, then the Russian branch. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 05, 2022
Race: Payson Onion Days 10 K (6.214 Miles) 00:38:50, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.110.000.006.2112.32

Fast Running Friend Workout - 2022-09-05 06:40:12
Workout Totals: Distance12.319Time1:31:18.10Pace7:24.69
Payson Onion Days 10K, 38:50, 4th overall, 1st master.

28 years ago I won this race while Sarah watched. We were not married yet. In fact, from her point of view, she was not even planning on it. I was about to go on a mission. A few days earlier I came to her Russian 102 class at BYU taught by Dr. Jarvis. At the end of the class he invited me to answer the students' questions. One student asked me "Do you have a wife, or a girlfriend?" My answer was "I do not have a wife". Afterwards I was in trouble with Sarah - she vehemently insisted that she was not my girlfriend.

But somehow I convinced her to come the race, which I won with the time of 35:37.

28 years later it just happened that Payson Onion Days was again on September 5th, and I had a son of the same age as me then but with an upgraded status - return missionary, masters degree, faster and with a woman that he was engaged to. We figured it was a perfect opportunity to attempt to re-create the history.

So he came, and won with 34:33 as Maddy watched. This is an accurate loop course at altitude and he got a bad spasm in the second half, so the time was slow. But still faster than what I ran 28 years ago.

Jacob was second with 37:04, Joseph third with 37:57.

We also had:

William 42:52 (9th overall, first in 1-13)
Matthew 43:20 (10th overall, 2nd in 1-13)
Bonnie 44:44 (1st overall woman)
Stephen 47:40 (14th overall, 3rd in 1-14)

Added 2 miles with Mary and Bella in the evening.
Leg 1:
Distance1.500Time12:58.20Pace8:38.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance7.319Time47:40.30Pace6:30.80
Race + running back to and pacing the kids.
Split 1:Distance6.214Time38:50.00Pace6:14.96ZoneVO2 Max Miles
Cumilative:Distance6.214Time38:50.00Pace6:14.96
My time.
Split 2:Distance0.564Time4:30.50Pace7:59.61ZoneEasy Miles
Cumilative:Distance6.778Time43:20.50Pace6:23.67
Matthew.
Split 3:Distance0.541Time4:19.80Pace8:00.22ZoneEasy Miles
Cumilative:Distance7.319Time47:40.30Pace6:30.80
Stephen.
 
Leg 3:
Distance1.500Time13:23.50Pace8:55.67ZoneEasy Miles
Cool-down, part with Benjamin, part pacing runners.
Leg 4:
Distance2.000Time17:16.10Pace8:38.05ZoneEasy Miles
With Mary and Bella - or maybe just with only one of them.

Joybees 1 Miles: 12.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 06, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-09-06 09:03:50
Workout Totals: Distance12.000Time1:31:20.60Pace7:36.72
12 total. Easy runs, usual distances, Benjamin did a mile pickup in 4:54. Mary and Bella did mile time trials on the little girl course. Mary ran a PR of 7:05 (1:46, 1:52, 1:46, 1:41). Bella struggled, but still ran 7:47.
Leg 1:
Distance8.000Time59:07.10Pace7:23.39ZoneEasy Miles
With Jacob, part with Joseph and Benjamin.
Leg 2:
Distance1.000Time7:05.90Pace7:05.90ZoneEasy Miles
With Mary and Benjamin.
Leg 3:
Distance1.000Time8:30.40Pace8:30.40ZoneEasy Miles
With Mary and Benjamin.
Leg 4:
Distance1.000Time7:47.90Pace7:47.90ZoneEasy Miles
With Bella and Benjamin.
Leg 5:
Distance1.000Time8:49.30Pace8:49.30ZoneEasy Miles
With Bella and Benjamin.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 07, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-09-07 07:22:14
Workout Totals: Distance12.000Time1:32:35.50Pace7:42.96
12 total. Easy runs, usual distances.
Leg 1:
Distance8.000Time59:52.70Pace7:29.09ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 2:
Distance2.000Time15:47.50Pace7:53.75ZoneEasy Miles
With Matthew and Stephen.
Leg 3:
Distance2.000Time16:55.30Pace8:27.65ZoneEasy Miles
With Mary.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 08, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.252.000.000.0012.25

Fast Running Friend Workout - 2022-09-08 08:48:47
Workout Totals: Distance10.000Time1:16:49.10Pace7:40.91
12 total. Paced Stephen in a 2 mile tempo down the canyon. He was struggling lately, so I gave him a modest target of 14:00, which he was able to beat by a lot running 13:19 (6:38, 6:41). Matthew helped me pace him.

Jacob did 3 miles down in 15:56 (5:15, 5:24, 5:21), almost a PR. Joseph ran the first 0.75 with him and then stopped.

Benjamin did 2x4 down 20:08, 20:30. Some spasming, but not too bad.

Easy runs, usual distances for everybody else.
Leg 1:
Distance0.980Time8:22.80Pace8:33.06ZoneEasy Miles
With Stephen, Matthew, Joseph, and Jacob.
Leg 2:
Distance2.000Time13:19.70Pace6:39.85ZoneMarathon Pace Miles
With Stephen and Matthew.
Leg 3:
Distance7.020Time55:06.60Pace7:51.03ZoneEasy Miles
Part with the kids, part alone if I remember right.
Fast Running Friend Workout - 2022-09-08 21:20:16
Workout Totals: Distance2.250Time21:09.10Pace9:24.04
 
Leg 1:
Distance0.250Time2:49.30Pace11:17.20ZoneEasy Miles
With Leigha.
Leg 2:
Distance2.000Time18:19.80Pace9:09.90ZoneEasy Miles
With Bella and William.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 09, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-09-09 08:54:44
Workout Totals: Distance12.000Time1:32:24.70Pace7:42.06
12 total. Easy runs, usual distances. William had a sore throat, ran only 2 miles.
Leg 1:
Distance2.000Time15:55.90Pace7:57.95ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time59:16.90Pace7:24.61ZoneEasy Miles
With Jacob, part with Joseph and Benjamin if I remember right.
Leg 3:
Distance2.000Time17:11.90Pace8:35.95ZoneEasy Miles
With Mary, Bella, and William.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 10, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.380.005.000.0016.38

Fast Running Friend Workout - 2022-09-10 07:30:45
Workout Totals: Distance16.380Time2:05:20.30Pace7:39.11
16+ total. Did a 5 mile tempo down the canyon in 29:14 (5:57, 5:56, 5:49, 5:52, 5:40). Chad, Joseph, and I started together. Jacob started 1:00 behind us. Benjamin started 2:00 behind Jacob.

Joseph made it to 1.5 then stopped. Chad dropped back shortly before the 4 mile mark and finished in 29:31. Jacob passed us at around half way and finished in 27:28. He ran the first 3 in 16:32, then 5:36 and 5:20.

Benjamin had a good run. He passed us at around 3.5, and then Jacob shortly before 4. His time was 24:50 with the closing mile in 4:52, others being just a bit over 5:00 or a bit under. No spasms for the first time in a year for this kind of a workout.

Easy runs, usual distances for everybody else except William and Mary. William did only 5, Mary did 3.
Leg 1:
Distance2.480Time20:13.60Pace8:09.35ZoneEasy Miles
Warm-up with Benjamin, Joseph, Jacob, and Chad.
Leg 2:
Distance5.000Time29:14.10Pace5:50.82ZoneThreshold Miles
With Chad (to 3.75) and Joseph to 1.5.
Leg 3:
Distance2.650Time22:27.70Pace8:28.57ZoneEasy Miles
Cool-down/distance.
Leg 4:
Distance3.000Time26:45.50Pace8:55.17ZoneEasy Miles
With Mary, Stephen, William, and Matthew.
Leg 5:
Distance3.000Time23:46.70Pace7:55.57ZoneEasy Miles
With Stephen and Matthew.
Leg 6:
Distance0.250Time2:52.70Pace11:30.80ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 16.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Sep 11, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Our ward, then the Russian branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 12, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.001.000.0012.00

Fast Running Friend Workout - 2022-09-12 08:27:08
Workout Totals: Distance12.000Time1:32:41.70Pace7:43.47
12 total. Did a mile pickup down the canyon with Joseph and Jacob in 5:56. Benjamin did it in 4:56. Mary and Bella did a rabbit chase mile time trial on the track. The gap was 30 seconds. Mary could not quite catch Bella. Bella ran a PR of 7:33. Mary still ran a respectable time - 7:10, but missed her PR by 5 seconds.

William did 4 - had a sore throat. Otherwise, usual distances, easy pace.
Leg 1:
Distance8.000Time1:00:17.10Pace7:32.14
With Joseph and Jacob, part with Benjamin.
Split 1:Distance4.050Time31:36.70Pace7:48.32ZoneEasy Miles
Cumilative:Distance4.050Time31:36.70Pace7:48.32
Split 2:Distance1.000Time5:56.00Pace5:56.00ZoneThreshold Miles
Cumilative:Distance5.050Time37:32.70Pace7:26.08
Split 3:Distance2.950Time22:44.40Pace7:42.51ZoneEasy Miles
Cumilative:Distance8.000Time1:00:17.10Pace7:32.14
 
Leg 2:
Distance2.000Time16:33.10Pace8:16.55ZoneEasy Miles
With William, Stephen, Benjamin and Matthew.
Leg 3:
Distance1.000Time7:10.40Pace7:10.40ZoneMarathon Pace Miles
With Mary.
Leg 4:
Distance1.000Time8:41.10Pace8:41.10ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 13, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.920.002.000.0012.92

Fast Running Friend Workout - 2022-09-13 09:07:06
Workout Totals: Distance12.920Time1:41:59.80Pace7:53.67
12+ total. Paced Matthew in the 2 mile tempo down the canyon. He was struggling today, ran 12:36. Joseph was with me.

Benjamin paced Jacob in the 5:20 pace to failure run. Jacob also struggled today and could keep it only to 1.5. He finished at 2 in 10:47.

William is still on reduced mileage today, do not remember what he ran. Stephen did his usual run if I remember right.

Benjamin did his usual 12.
 
Leg 1:
Distance0.980Time8:10.30Pace8:20.31ZoneEasy Miles
Warm-up with Jacob, Benjamin, Matthew, and Joseph.
Leg 2:
Distance2.000Time12:36.50Pace6:18.25ZoneThreshold Miles
With Matthew and Joseph.
Leg 3:
Distance5.690Time44:36.10Pace7:50.32ZoneEasy Miles
Leg 4:
Distance2.000Time17:30.80Pace8:45.40ZoneEasy Miles
With Bella.
Leg 5:
Distance2.000Time16:29.90Pace8:14.95ZoneEasy Miles
With Mary.
Leg 6:
Distance0.250Time2:36.20Pace10:24.80ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.92
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 14, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.002.000.0012.01

Fast Running Friend Workout - 2022-09-14 09:06:00
Workout Totals: Distance12.010Time1:31:42.20Pace7:38.13
12+ total. Played a rabbit for Benjamin during his workout and ran 2 miles down the canyon in 11:59. Benjamin did 2x4 down 20:17, 20:41. Hit a spasm in the second interval, really bad in the last 0.5, which made him slow down to 5:52 pace.

Others ran easy, usual distances. Well, maybe except for Mary as she pushed the pace and almost ran a 2 mile PR.
Leg 1:
Distance2.480Time20:20.50Pace8:12.14ZoneEasy Miles
Warm-up with Benjamin.
Leg 2:
Distance2.000Time11:59.90Pace5:59.95ZoneThreshold Miles
Playing a rabbit for Benjamin.
Leg 3:
Distance5.280Time40:39.90Pace7:42.10ZoneEasy Miles
Part alone, part with Benjamin.
Leg 4:
Distance0.250Time2:49.90Pace11:19.60ZoneEasy Miles
With Leigha
Leg 5:
Distance2.000Time15:52.00Pace7:56.00ZoneEasy Miles
With Mary.

Joybees 1 Miles: 12.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 15, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-09-15 09:06:32
Workout Totals: Distance12.000Time1:30:11.10Pace7:30.92
12 total. Did a 2 mile tempo with Jacob down the canyon in 11:46. Benjamin did 8 in the morning, then rested in the evening after the adjustment from Dr. Street. Stephen hurt his wrist, ran only 2 miles. Mary and Bella pushed it again, ran 16:06 for 2 miles. Otherwise, usual distances, easy pace.
Leg 1:
Distance2.000Time15:37.70Pace7:48.85ZoneEasy Miles
With Matthew.
Leg 2:
Distance8.000Time58:27.00Pace7:18.38
With Jacob, part with Joseph.
Split 1:Distance4.110Time32:28.30Pace7:54.04ZoneEasy Miles
Cumilative:Distance4.110Time32:28.30Pace7:54.04
Split 2:Distance2.000Time11:46.50Pace5:53.25ZoneThreshold Miles
Cumilative:Distance6.110Time44:14.80Pace7:14.50
Split 3:Distance1.890Time14:12.20Pace7:30.90ZoneEasy Miles
Cumilative:Distance8.000Time58:27.00Pace7:18.38
 
Leg 3:
Distance2.000Time16:06.40Pace8:03.20ZoneEasy Miles
With Stephen, Matthew, Mary and Bella.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 16, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Fast Running Friend Workout - 2022-09-16 08:57:46
Workout Totals: Distance13.099Time1:44:01.60Pace7:56.49
13+ total, easy pace for everybody, usual distances, except I think William was still on reduced mileage.

Ran with Mary and Bella to Jamba Juice late in the evening. The distance by Google maps and by GPS was about 3.1, so pretty close to a 5K. Half way through Bella asked when it was closing. I told her she had plenty of time to get there, but she was still worried, and upped the pace. So they both ended up getting a 5 K PR equivalent. The time for the distance was 24:47, if we are to believe the GPS, they were just a few seconds short of the 5 K, so maybe 24:50.
Leg 1:
Distance4.000Time32:30.00Pace8:07.50ZoneEasy Miles
With Benjamin, William, Stephen, and Matthew - I think.
Leg 2:
Distance6.000Time46:43.80Pace7:47.30ZoneEasy Miles
With Benjamin
Leg 3:
Distance3.099Time24:47.80Pace8:00.09ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 13.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 17, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.006.000.0018.30

Fast Running Friend Workout - 2022-09-17 08:37:24
Workout Totals: Distance18.300Time2:17:58.00Pace7:32.35
18 total. Did a 6 mile tempo down the canyon in a rabbit chase in 35:31 (6:08, 5:56, 5:55, 5:52, 5:52, 5:50). Jacob started 34:26 starting 1:00 behind me. He caught up to me around 4, gapped me by about 5 seconds, but then I sped up a bit, and he had a side ache. So I was able to maintain it to the finish.

Benjamin ran 30:33 starting 3:00 behind. He start with 5:08, then ran sub-5:00 I think to 4, then had a micro-spasm, and ran I think 5:13, 5:17.

Joseph was not feeling well today, just ran the first mile with me.

William and Bonny did 1.25 down the canyon in 7:35.

Mary and Bella did 2, Matthew and Stephen did 6.
Leg 1:
Distance3.400Time26:28.50Pace7:47.21ZoneEasy Miles
Warm-up.
Leg 2:
Distance6.000Time35:31.60Pace5:55.27ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.900Time25:51.40Pace8:54.97ZoneEasy Miles
To the car.
Leg 4:
Distance2.000Time17:50.70Pace8:55.35ZoneEasy Miles
With Bella and Matthew, part with Mary and Stephen, and Benjamin.
Leg 5:
Distance4.000Time32:15.80Pace8:03.95ZoneEasy Miles
With Benjamin, Stephen, and Matthew.

Joybees 1 Miles: 18.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Sep 18, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. I think a short nap in the afternoon. Talked to Julia in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 19, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-09-19 07:22:56
Workout Totals: Distance12.250Time1:36:36.10Pace7:53.15
12 total. Usual distances, easy pace for everybody. I think Benjamin did a mile pickup.
Leg 1:
Distance8.000Time1:01:33.90Pace7:41.74ZoneEasy Miles
With Jacob, part with Joseph.
Leg 2:
Distance2.000Time15:53.00Pace7:56.50ZoneEasy Miles
With Stephen and Matthew.
Leg 3:
Distance0.250Time2:37.80Pace10:31.20ZoneEasy Miles
With Leigha.
Leg 4:
Distance2.000Time16:31.40Pace8:15.70ZoneEasy Miles
With Mary and Bella. I think we had Jacob and Stephen with us.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 20, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-09-20 09:16:59
Workout Totals: Distance12.000Time1:36:08.90Pace8:00.74
12 total.

Paced Matthew with William's help through 2 miles in 12:30. He struggled today again. Perhaps still low iron.

Jacob did 4x1 mile down the canyon with 0.125 recovery, 5:18, 5:19(?), 5:24, 5:16. Benjamin paced him.

Joseph had a cold, ran reduced mileage. So did Bella. Stephen also had a cold, I think he ran less as well.
Leg 1:
Distance0.980Time8:21.70Pace8:31.94ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:30.70Pace6:15.35ZoneThreshold Miles
With Matthew and William.
Leg 3:
Distance6.020Time50:11.50Pace8:20.25ZoneEasy Miles
With Benjamin, part with other kids.
Leg 4:
Distance1.000Time8:44.10Pace8:44.10ZoneEasy Miles
With Bella.
Leg 5:
Distance2.000Time16:20.90Pace8:10.45ZoneEasy Miles
With Mary.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 21, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-09-21 08:59:27
Workout Totals: Distance12.000Time1:36:36.40Pace8:03.03
12 total, easy runs, more or less usual distances except for the ones that had a cold, reduced mileage for them.
Leg 1:
Distance6.000Time47:57.50Pace7:59.58ZoneEasy Miles
With Benjamin and William, I think.
Leg 2:
Distance4.000Time31:55.90Pace7:58.98ZoneEasy Miles
With Benjamin and Matthew.
Leg 3:
Distance2.000Time16:43.00Pace8:21.50ZoneEasy Miles
With Mary, part with Bella. I think we might have had others with us.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 22, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.003.000.0012.50

Fast Running Friend Workout - 2022-09-22 09:07:14
Workout Totals: Distance12.500Time1:36:39.10Pace7:43.93
12 total. Jacob and I ran 3 miles down the canyon in 17:58 being rabbits for Benjamin. William ran the last 2 miles with us in 12:04.

Benjamin did 2x4 with long recovery. First one in 20:23, second in 20:56. In the second one he got a spams, it was not as bad as last week, but he started slower.

Otherwise, easy runs, usual distances except for Joseph, Mary, and Stephen, who ran reduced mileage.
Leg 1:
Distance2.480Time20:26.60Pace8:14.60ZoneEasy Miles
Warm-up with Jacob and Benjamin.
Leg 2:
Distance3.000Time17:58.00Pace5:59.33ZoneThreshold Miles
Tempo run - rabbit for Benjamin.
Leg 3:
Distance5.020Time41:30.40Pace8:16.10ZoneEasy Miles
Distance, part with Jacob and William, part with Benjamin, part alone.
Leg 4:
Distance2.000Time16:44.10Pace8:22.05ZoneEasy Miles
With Bella, part with Mary.

Joybees 1 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 23, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.880.000.000.3812.26

Fast Running Friend Workout - 2022-09-23 09:24:00
Workout Totals: Distance12.250Time1:37:55.50Pace7:59.63
12 total. Usual distances for everybody except Joseph, Stephen, and Mary, who are still on reduced mileage. Benjamin did a mile pickup in 4:51. I ran the first 0.375 with him in 1:51.
Leg 1:
Distance2.000Time16:00.10Pace8:00.05ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:02:10.80Pace7:46.35
With Benjamin.
Split 1:Distance4.175Time33:01.80Pace7:54.68ZoneEasy Miles
Cumilative:Distance4.175Time33:01.80Pace7:54.68
Split 2:Distance0.375Time1:51.30Pace4:56.80ZoneVO2 Max Miles
Cumilative:Distance4.550Time34:53.10Pace7:40.02
Split 3:Distance3.450Time27:17.70Pace7:54.70ZoneEasy Miles
Cumilative:Distance8.000Time1:02:10.80Pace7:46.35
 
Leg 3:
Distance2.000Time17:09.70Pace8:34.85ZoneEasy Miles
With Bella and Matthew, part with Mary and Stephen. Do not remember if we had anybody else.
Leg 4:
Distance0.250Time2:34.90Pace10:19.60ZoneEasy Miles
With Leigha, Jenny, and Nate.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 24, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.006.000.0016.00

Fast Running Friend Workout - 2022-09-24 08:00:11
Workout Totals: Distance16.000Time2:00:41.10Pace7:32.57
16 total. Did a 6 mile tempo down the canyon in 35:30. Started with Chad, but he was not feeling strong today and stopped after about 1 mile. My splits were 6:06, 5:53, 5:58, 5:52, 5:57, 5:44. I was a second faster than last week, but this was mostly due to the heroic effort in the last mile trying to beat the time. On the plus I had the strength to support the heroic intentions.

Benjamin and Jacob rabbit-chased me with the same gaps of 3:00 and 1:00 respectively. Benjamin caught me a bit after 3, Jacob caught me at around 3.5. Benjamin ran 30:18 - fairly even pace to 4 miles in 20:03, then a spasm and 5:08, 5:07 - if I remember right - an improvement.

Jacob got 33:42. He opened I think with 5:53 (slow mile), then gradually caught up to the 5:40 average, then averaged 5:30 over the last 3 miles with the last mile I think in 5:22.

William and Bonnie ran 7:37 2000 on the track. Stephen and Matthew did 3, both had a cold. Mary and Bella did 2. Joseph did 8 if I remember right.
Leg 1:
Distance3.400Time27:18.00Pace8:01.76ZoneEasy Miles
Warm-up.
Leg 2:
Distance6.000Time35:30.80Pace5:55.13ZoneThreshold Miles
Tempo run.
Leg 3:
Distance4.600Time40:53.10Pace8:53.28ZoneEasy Miles
Cool-down/distance.
Leg 4:
Distance2.000Time16:59.20Pace8:29.60ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Sep 25, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church as usual. Our ward, then the Russian branch. Talked to Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 26, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-09-26 07:44:25
Workout Totals: Distance12.000Time1:32:47.40Pace7:43.95
12 total. Easy runs, usual distances, except for Joseph, who I think did 6+2.
Leg 1:
Distance8.000Time59:48.20Pace7:28.52ZoneEasy Miles
With Jacob, part with Joseph.
Leg 2:
Distance2.000Time16:03.40Pace8:01.70ZoneEasy Miles
With Stephen and Matthew.
Leg 3:
Distance2.000Time16:55.80Pace8:27.90ZoneEasy Miles
With Mary and Bella. I think we had Joseph, Jacob, Stephen, and Matthew.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 27, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-09-27 07:25:52
Workout Totals: Distance12.000Time1:34:27.10Pace7:52.26
12 total. Did 2 miles down the canyon in 11:38. Benjamin ran 1 mile down in 4:56. Some of the kids ran in the Kiwani's Park Roadrunners cross-country race. The distance was 3 K. Times:

Jacob 10:17
Bonnie 11:49
William 12:04
Matthew 12:16
Mary 14:21
Bella 15:16
Leg 1:
Distance8.000Time59:29.30Pace7:26.16
With Benjamin.
Split 1:Distance4.050Time32:16.50Pace7:58.15ZoneEasy Miles
Cumilative:Distance4.050Time32:16.50Pace7:58.15
Split 2:Distance2.000Time11:38.60Pace5:49.30ZoneThreshold Miles
Cumilative:Distance6.050Time43:55.10Pace7:15.55
Split 3:Distance1.950Time15:34.20Pace7:59.08ZoneEasy Miles
Cumilative:Distance8.000Time59:29.30Pace7:26.16
 
Leg 2:
Distance2.000Time15:48.00Pace7:54.00ZoneEasy Miles
With Benjamin, Stephen, and Matthew, part with William.
Leg 3:
Distance2.000Time19:09.80Pace9:34.90ZoneEasy Miles
With Pasha, William, and Stephen.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 28, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.002.250.0012.00

Fast Running Friend Workout - 2022-09-28 09:06:28
Workout Totals: Distance8.000Time59:02.70Pace7:22.84
12 total. Played a rabbit for Benjamin in his first interval in 2x4 down the canyon. Ran just a bit under 6:00, he caught up to me at 2.12, I ran to 2.25 with him in 13:14. He got 19:51, 20:23. The spasm was a lot less.
Leg 1:
Distance2.480Time19:55.40Pace8:02.02ZoneEasy Miles
Warm-up with Benjamin.
Leg 2:
Distance5.520Time39:07.30Pace7:05.24
Rabbit for Benjamin, then jog.
Split 1:Distance2.250Time13:14.90Pace5:53.29ZoneThreshold Miles
Cumilative:Distance2.250Time13:14.90Pace5:53.29
Split 2:Distance3.270Time25:52.40Pace7:54.74ZoneEasy Miles
Cumilative:Distance5.520Time39:07.30Pace7:05.24
 
Fast Running Friend Workout - 2022-09-28 20:09:59
Workout Totals: Distance4.000Time33:20.20Pace8:20.05
 
Leg 1:
Distance2.000Time17:20.90Pace8:40.45ZoneEasy Miles
With Bella and Mary.
Leg 2:
Distance2.000Time15:59.30Pace7:59.65ZoneEasy Miles
With Benjamin, Joseph, and Jacob if I remember right.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 29, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-09-29 09:29:54
Workout Totals: Distance12.250Time1:38:06.20Pace8:00.51
12 total. Easy runs, more or less usual distances.
Leg 1:
Distance8.000Time1:02:53.30Pace7:51.66ZoneEasy Miles
With Benjamin, Joseph, and Jacob.
Leg 2:
Distance2.000Time15:37.50Pace7:48.75ZoneEasy Miles
With Benjamin.
Leg 3:
Distance2.000Time16:58.40Pace8:29.20ZoneEasy Miles
With Mary and Bella. I think with some boys as well.
Leg 4:
Distance0.250Time2:37.00Pace10:28.00ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 30, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2022-09-30 09:18:29
Workout Totals: Distance12.000Time1:35:07.80Pace7:55.65
12 total. Easy runs mostly, usual distances. I did a mile pickup in 5:40 down the canyon. Benjamin did it in 4:47.
Leg 1:
Distance10.000Time1:17:23.00Pace7:44.30
With Benjamin.
Split 1:Distance5.050Time40:47.00Pace8:04.55ZoneEasy Miles
Cumilative:Distance5.050Time40:47.00Pace8:04.55
Split 2:Distance1.000Time5:40.00Pace5:40.00ZoneVO2 Max Miles
Cumilative:Distance6.050Time46:27.00Pace7:40.66
Split 3:Distance3.950Time30:56.00Pace7:49.87ZoneEasy Miles
Cumilative:Distance10.000Time1:17:23.00Pace7:44.30
 
Leg 2:
Distance2.000Time17:44.80Pace8:52.40ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
289.533.5034.258.09335.37
Joybees 1 Miles: 335.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: