Breaking the Wall

September 2023

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 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
292.364.0022.005.00323.36
Black Crocs 2023 Miles: 320.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Fri, Sep 01, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-09-01 08:43:58
Workout Totals: Distance12.000Time1:37:24.60Pace8:07.05
12 total. Easy pace.
Leg 1:
Distance6.000Time47:49.30Pace7:58.22ZoneEasy Miles
With Bonnie, part with Joseph.
Leg 2:
Distance4.000Time31:57.20Pace7:59.30ZoneEasy Miles
Part with William, part alone.
Leg 3:
Distance2.000Time17:38.10Pace8:49.05ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 02, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.003.000.0016.10

Fast Running Friend Workout - 2023-09-02 07:13:08
Workout Totals: Distance14.100Time1:46:41.50Pace7:34.01
16 total. Did a 3 mile tempo down the canyon in 17:57. Bonnie did the first 1.25 with me. Jacob did 8x0.125 down starting at 32 and finishing in 27.8. Joseph did the first one with him, then his knee started hurting.
Leg 1:
Distance2.050Time16:47.70Pace8:11.56ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:57.60Pace5:59.20ZoneThreshold Miles
Tempo run.
Leg 3:
Distance9.050Time1:11:56.20Pace7:56.93ZoneEasy Miles
Distance.
Fast Running Friend Workout - 2023-09-02 20:48:30
Workout Totals: Distance2.000Time17:18.40Pace8:39.20
 
Leg 1:
Distance2.000Time17:18.40Pace8:39.20ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 16.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Sep 03, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 04, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-09-04 08:40:03
Workout Totals: Distance12.000Time1:31:50.80Pace7:39.23
12 total. Easy runs.
Leg 1:
Distance10.000Time1:14:29.20Pace7:26.92ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance2.000Time17:21.60Pace8:40.80ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 05, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-09-05 10:00:36
Workout Totals: Distance12.000Time1:36:26.40Pace8:02.20
12 total. Easy runs.
Leg 1:
Distance4.000Time31:21.10Pace7:50.27ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance6.000Time46:59.60Pace7:49.93ZoneEasy Miles
I think I ran this mostly alone.
Leg 3:
Distance1.000Time9:55.20Pace9:55.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time8:10.50Pace8:10.50ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 06, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2023-09-06 08:36:20
Workout Totals: Distance12.000Time1:33:59.70Pace7:49.97
12 total. Did a 3 mile tempo run down the canyon in 17:43. Better result. Started with Joseph, Bonnie, and Matthew. Took Matthew to 2 miles in 11:47, repeat of a PR. Bonnie ran 11:52. Joseph picked up in the last quarter and ran 17:35. Jacob did 8x0.125 starting in 31, and working his way up to 27.8 on the last one.
Leg 1:
Distance0.980Time7:51.30Pace8:00.92ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:43.40Pace5:54.47
Tempo run.
Split 1:Distance2.000Time11:47.20Pace5:53.60ZoneThreshold Miles
Cumilative:Distance2.000Time11:47.20Pace5:53.60
Split 2:Distance1.000Time5:56.20Pace5:56.20ZoneThreshold Miles
Cumilative:Distance3.000Time17:43.40Pace5:54.47
 
Leg 3:
Distance6.020Time49:57.80Pace8:17.97ZoneEasy Miles
Distance/cool-down.
Leg 4:
Distance1.000Time9:56.20Pace9:56.20ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 5:
Distance1.000Time8:31.00Pace8:31.00ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 07, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Fast Running Friend Workout - 2023-09-07 20:58:53
Workout Totals: Distance2.000Time18:50.20Pace9:25.10
Total of 12. The watch was out of power this morning, so the 10 mile run did not get recorded.
Leg 1:
Distance1.000Time10:05.30Pace10:05.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance1.000Time8:44.90Pace8:44.90ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 08, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

Fast Running Friend Workout - 2023-09-08 08:40:21
Workout Totals: Distance13.000Time1:44:11.60Pace8:00.89
13 total. Paced Stephen for 2 miles in 13:25.
Leg 1:
Distance1.950Time17:15.30Pace8:50.92ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time13:25.60Pace6:42.80ZoneMarathon Pace Miles
Paced Stephen.
Leg 3:
Distance7.050Time55:55.30Pace7:55.93ZoneEasy Miles
Alone.
Leg 4:
Distance2.000Time17:35.40Pace8:47.70ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 09, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.003.0016.00

Fast Running Friend Workout - 2023-09-09 08:12:43
Workout Totals: Distance16.000Time1:59:52.10Pace7:29.51
16 total. Did a 3 mile tempo down the canyon in 17:20. Chad was a bit quicker in the last half mile and ran 17:18. Joseph had 17:05. William did 2 in 11:47, Bonny 11:48. Jacob did 8x0.125 starting in 31 and ending in 28.
Leg 1:
Distance2.050Time16:25.60Pace8:00.78ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:20.50Pace5:46.83ZoneVO2 Max Miles
3 mile interval down the canyon.
Leg 3:
Distance8.950Time1:09:15.20Pace7:44.27ZoneEasy Miles
Distance with Chad, part with the kids.
Leg 4:
Distance2.000Time16:50.80Pace8:25.40ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Sep 10, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 11, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-09-11 09:07:41
Workout Totals: Distance12.000Time1:36:21.70Pace8:01.81
12 total. Easy pace.
Leg 1:
Distance8.000Time1:02:54.50Pace7:51.81ZoneEasy Miles
With Jacob, part with Bonnie, Stephen, and Matthew.
Leg 2:
Distance2.000Time15:56.30Pace7:58.15ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time17:30.90Pace8:45.45ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 12, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-09-12 09:54:08
Workout Totals: Distance12.000Time1:35:12.50Pace7:56.04
12 total. Easy pace, usual distances.
Leg 1:
Distance4.000Time30:23.10Pace7:35.77ZoneEasy Miles
With Matthew.
Leg 2:
Distance6.000Time46:12.70Pace7:42.12ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:26.80Pace9:26.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time9:09.90Pace9:09.90ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 13, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.001.0012.00

Fast Running Friend Workout - 2023-09-13 08:19:08
Workout Totals: Distance12.000Time1:34:12.70Pace7:51.06
12 total. Did a 3 mile interval down the canyon. Pulled Matthew for the first 2 miles in 11:55. Had a hard time shifting gears after that. Joseph was with us, kicked at the end and got 17:35.

Jacob did a 2 mile tempo in 10:30.
Leg 1:
Distance0.980Time8:08.60Pace8:18.57ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:43.40Pace5:54.47
3 mile interval.
Split 1:Distance2.000Time11:55.90Pace5:57.95ZoneThreshold Miles
Cumilative:Distance2.000Time11:55.90Pace5:57.95
Split 2:Distance1.000Time5:47.50Pace5:47.50ZoneVO2 Max Miles
Cumilative:Distance3.000Time17:43.40Pace5:54.47
 
Leg 3:
Distance6.020Time50:33.80Pace8:23.95ZoneEasy Miles
Distance.
Leg 4:
Distance1.000Time9:17.40Pace9:17.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time8:29.50Pace8:29.50ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 14, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-09-14 11:44:12
Workout Totals: Distance12.000Time1:34:57.10Pace7:54.76
12 total. Easy pace.
Leg 1:
Distance10.000Time1:18:13.00Pace7:49.30ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time9:01.90Pace9:01.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time7:42.20Pace7:42.20ZoneEasy Miles
With Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 15, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-09-15 08:43:44
Workout Totals: Distance12.000Time1:34:42.60Pace7:53.55
12 total. Easy pace.
Leg 1:
Distance8.000Time1:01:41.20Pace7:42.65ZoneEasy Miles
With Jacob. Part with Bonnie.
Leg 2:
Distance2.000Time15:52.70Pace7:56.35ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:18.10Pace9:18.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time7:50.60Pace7:50.60ZoneEasy Miles
With Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 16, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.003.000.0016.00

Fast Running Friend Workout - 2023-09-16 07:10:48
Workout Totals: Distance16.000Time2:01:45.30Pace7:36.58
16 total. Did a 3 mile interval down the canyon in 17:42. Bonnie ran the first mile with me in 5:46. Jacob did 5 x 0.25 starting in 64, then I think he worked his way up to 62.
Leg 1:
Distance0.980Time7:58.70Pace8:08.47ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:42.00Pace5:54.00ZoneThreshold Miles
3 mile interval.
Leg 3:
Distance10.020Time1:19:12.80Pace7:54.33ZoneEasy Miles
Distance.
Leg 4:
Distance1.000Time8:55.50Pace8:55.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time7:56.30Pace7:56.30ZoneEasy Miles
With Bella.

Black Crocs 2023 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Sep 17, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 18, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-09-18 08:44:20
Workout Totals: Distance12.000Time1:34:04.70Pace7:50.39
12 total, easy pace.
Leg 1:
Distance10.000Time1:14:56.20Pace7:29.62ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance2.000Time19:08.50Pace9:34.25ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 19, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-09-19 09:53:58
Workout Totals: Distance12.000Time1:37:22.00Pace8:06.83
12 total. Easy pace.
Leg 1:
Distance4.000Time31:37.70Pace7:54.43ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance6.000Time47:02.00Pace7:50.33ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:23.50Pace9:23.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time9:18.80Pace9:18.80ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 20, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.001.0012.00

Fast Running Friend Workout - 2023-09-20 08:05:36
Workout Totals: Distance12.000Time1:29:40.20Pace7:28.35
12 total. Did a 3 mile tempo with Joseph in 17:52. Matthew ran the first 2 miles with us in 12:01. I think Bonnie made it to about 1.25. Jacob did 5x0.25 in the 62-66 range.
Leg 1:
Distance0.980Time7:51.50Pace8:01.12ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:52.80Pace5:57.60
3 mile interval.
Split 1:Distance2.000Time12:01.90Pace6:00.95ZoneThreshold Miles
Cumilative:Distance2.000Time12:01.90Pace6:00.95
Split 2:Distance1.000Time5:50.90Pace5:50.90ZoneVO2 Max Miles
Cumilative:Distance3.000Time17:52.80Pace5:57.60
 
Leg 3:
Distance6.020Time47:27.20Pace7:52.96ZoneEasy Miles
Distance/cool-down.
Leg 4:
Distance2.000Time16:28.70Pace8:14.35ZoneEasy Miles
With Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 21, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-09-21 09:34:23
Workout Totals: Distance12.000Time1:38:34.80Pace8:12.90
12 total. Easy run.
Leg 1:
Distance1.000Time9:25.40Pace9:25.40ZoneEasy Miles
With Leigha.
Leg 2:
Distance4.000Time31:53.90Pace7:58.48ZoneEasy Miles
I think this was with Stephen and Matthew.
Leg 3:
Distance5.000Time39:39.20Pace7:55.84ZoneEasy Miles
Alone.
Leg 4:
Distance2.000Time17:36.30Pace8:48.15ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 22, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.160.000.000.0012.16

Fast Running Friend Workout - 2023-09-22 08:38:18
Workout Totals: Distance12.158Time1:36:47.70Pace7:57.69
12 total. Easy runs.
Leg 1:
Distance8.000Time1:01:58.10Pace7:44.76ZoneEasy Miles
With Jacob.
Leg 2:
Distance2.000Time15:45.10Pace7:52.55ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:48.60Pace9:48.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.158Time9:15.90Pace8:00.05ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 23, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.003.000.0016.00

Fast Running Friend Workout - 2023-09-23 07:00:26
Workout Totals: Distance16.000Time2:03:19.50Pace7:42.47
16 total. Did a 3 mile tempo down the canyon in 17:39. Joseph paced me if I remember right, and Bonnie ran the first 1.25. Jacob did 5x0.25. Do not remember his exact splits, somewhere in the 61-65 range.
Leg 1:
Distance0.980Time7:54.30Pace8:03.98ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:39.90Pace5:53.30ZoneThreshold Miles
3 mile tempo.
Leg 3:
Distance3.020Time25:18.90Pace8:22.95ZoneEasy Miles
Distance, part with Jacob.
Leg 4:
Distance7.000Time54:48.10Pace7:49.73ZoneEasy Miles
More distance, part with Jacob, part alone.
Leg 5:
Distance1.000Time9:44.90Pace9:44.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 6:
Distance1.000Time7:53.40Pace7:53.40ZoneEasy Miles
With Bella, do not remember if we had Mary.

Black Crocs 2023 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Sep 24, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 25, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Fast Running Friend Workout - 2023-09-25 09:37:11
Workout Totals: Distance12.000Time1:37:18.40Pace8:06.53
12 total. Paced Stephen over 2 miles in 13:20 with Bonnie and Matthew.
Leg 1:
Distance0.980Time8:42.40Pace8:53.06ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time13:20.80Pace6:40.40ZoneMarathon Pace Miles
Pacing Stephen for 2 miles.
Leg 3:
Distance7.020Time56:59.20Pace8:07.07ZoneEasy Miles
Part with Bonnie, part alone.
Leg 4:
Distance1.000Time9:51.80Pace9:51.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time8:24.20Pace8:24.20ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 26, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-09-26 09:37:34
Workout Totals: Distance12.000Time1:38:51.20Pace8:14.27
12 total. Easy pace.
Leg 1:
Distance4.000Time31:28.90Pace7:52.23ZoneEasy Miles
With Matthew.
Leg 2:
Distance6.000Time48:04.80Pace8:00.80ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time10:22.50Pace10:22.50ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time8:55.00Pace8:55.00ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 27, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2023-09-27 08:35:23
Workout Totals: Distance12.000Time1:31:41.50Pace7:38.46
12 total. Did a 3 mile tempo down the canyon in 17:44. Matthew made it to 1.5, Bonnie made it to 1.25. Joseph paced us, except he kicked in 69. I kicked in 82.
Leg 1:
Distance0.980Time8:11.00Pace8:21.02ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:44.70Pace5:54.90ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.750Time24:32.70Pace8:55.53ZoneEasy Miles
Distance.
Leg 4:
Distance3.270Time25:01.00Pace7:39.02ZoneEasy Miles
More distance.
Leg 5:
Distance2.000Time16:12.10Pace8:06.05ZoneEasy Miles
In St. George.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Sep 28, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-09-28 07:54:23
Workout Totals: Distance12.000Time1:31:36.60Pace7:38.05
12 total, easy pace.
Leg 1:
Distance10.000Time1:15:30.10Pace7:33.01ZoneEasy Miles
Do not remember if I ran this alone or with the kids.
Leg 2:
Distance2.000Time16:06.50Pace8:03.25ZoneEasy Miles
With Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Sep 29, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-09-29 09:17:35
Workout Totals: Distance10.000Time1:15:03.60Pace7:30.36
12 total. Easy pace.
Leg 1:
Distance10.000Time1:15:03.60Pace7:30.36ZoneEasy Miles
Do not remember if this was alone or with the kids.
Fast Running Friend Workout - 2023-09-29 21:19:45
Workout Totals: Distance2.000Time17:48.10Pace8:54.05
 
Leg 1:
Distance2.000Time17:48.10Pace8:54.05ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Sep 30, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.003.000.0016.10

Fast Running Friend Workout - 2023-09-30 08:04:20
Workout Totals: Distance16.100Time2:10:17.90Pace8:05.58
12 total. Paced Matthew with the help of Joseph and Chad over 3 miles. He ran a PR of 18:01.9. Bonnie made it to 1.25. William made it just a bit past her. A rather strange choice if all he wanted to do was to preserve his dignity given that Matthew made it all the way to 3.

Jacob did 7x0.25. He thought he was failing the workout after 5 with the fastest I think in 63, but then I had him do 2 more and he ran 60, 63.

We watched the General Conference afterwards.
Leg 1:
Distance1.950Time15:53.00Pace8:08.72ZoneEasy Miles
Warn-up.
Leg 2:
Distance3.000Time18:01.90Pace6:00.63ZoneThreshold Miles
3 mile tempo.
Leg 3:
Distance6.150Time52:04.40Pace8:28.03ZoneEasy Miles
Distance, part with Jacob and Chad.
Leg 4:
Distance1.000Time10:08.60Pace10:08.60ZoneEasy Miles
With Leigha.
Leg 5:
Distance1.000Time8:04.20Pace8:04.20ZoneEasy Miles
With Mary, Bella, and Stephen.
Leg 6:
Distance3.000Time26:05.80Pace8:41.93ZoneEasy Miles
With Stephen.

Black Crocs 2023 Miles: 16.10
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
292.364.0022.005.00323.36
Black Crocs 2023 Miles: 320.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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