Breaking the Wall

September 2024

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 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
229.580.0024.212.25256.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Mon, Sep 02, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.006.210.0012.11

Fast Running Friend Workout - 2024-09-02 06:44:12
Workout Totals: Distance12.114Time1:33:52.80Pace7:44.98
Payson Onion Days 10 K, 41:08, 7th overall.

We decided to run Payson Onion Days together as a family. Results:

10 K

Benjamin 36:20 1st
Jacob 36:48 2nd
Matthew 42:04 8th

5K

William 21:37
Bella 22:19 PR, 8th woman
Stephen 24:49
Mary 26:59
Leigha 29:01 PR
Maddy 29:46
Sarah 36:36

Benjamin had the stumbling problem get worse again. Jacob had problems with endurance. I had problems with the loss of strength. Ran the first 6 miles with Bill Cobler, then he outkicked me. Matthew had problems with endurance and the Momo miserable syndrome - fell back at 4 miles and lost almost a minute.

William learned the hard way that if you slack off on the training and are sloppy about the recovery regimen you get out of shape fast. I learned that even though I wonder sometimes when our kids who train consistently beat by other kids their age that do not about the benefits of consistent training for kids - the results would be a lot worse for us if our kids did not train. Stephen was having some back pain issues again. Mary ran OK for her current mental state. Some days she goes out and is barely breaking 10:00 on her runs. So I was happy she was able to average sub-9:00. Sarah had some fatigue issues, but was able to make it through the distance at sub-12:00 average.

However, Bella and Leigha ran PRs. I was especially happy about Bella's performance. She earned a laptop.
Leg 1:
Distance1.400Time11:52.50Pace8:28.93ZoneEasy Miles
Warm-up.
Leg 2:
Distance6.214Time41:08.60Pace6:37.26
Race.
Split 1:Distance1.000Time6:30.00Pace6:30.00ZoneThreshold Miles
Cumilative:Distance1.000Time6:30.00Pace6:30.00
Split 2:Distance1.000Time6:30.50Pace6:30.50ZoneThreshold Miles
Cumilative:Distance2.000Time13:00.50Pace6:30.25
Split 3:Distance1.000Time6:37.80Pace6:37.80ZoneThreshold Miles
Cumilative:Distance3.000Time19:38.30Pace6:32.77
Split 4:Distance1.000Time6:39.40Pace6:39.40ZoneThreshold Miles
Cumilative:Distance4.000Time26:17.70Pace6:34.42
Split 5:Distance1.000Time6:59.00Pace6:59.00ZoneThreshold Miles
Cumilative:Distance5.000Time33:16.70Pace6:39.34
Split 6:Distance1.000Time6:35.70Pace6:35.70ZoneThreshold Miles
Cumilative:Distance6.000Time39:52.40Pace6:38.73
Split 7:Distance0.214Time1:16.20Pace5:56.07ZoneThreshold Miles
Cumilative:Distance6.214Time41:08.60Pace6:37.26
Leg 3:
Distance4.500Time40:51.70Pace9:04.82ZoneEasy Miles
Distance.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 03, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-09-03 10:02:30
Workout Totals: Distance10.000Time1:25:18.80Pace8:31.88
10 total. Easy pace. Decided to lower the mileage on easy days to try to get some freshness and strength in the legs for the workout days.
Leg 1:
Distance3.000Time26:55.10Pace8:58.37ZoneEasy Miles
With William.
Leg 2:
Distance5.000Time39:44.80Pace7:56.96ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:38.90Pace9:38.90ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time9:00.00Pace9:00.00ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 04, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-09-04 07:23:54
Workout Totals: Distance12.000Time1:35:35.90Pace7:57.99
12 total. Had an interesting experience. Iain, Conner, Clayton and other BYU guys caught up to us and we ran with them for a little bit. They were going around 6:30-6:50 pace up the canyon. I was surprised that I was conversational at that pace because 2 days ago I raced a 10 K at that pace on a faster terrain. It seemed like something significantly changed for the better over the last two days, but I cannot think of any particular reason except that the cumulative training and recovery efforts bore fruit all of a sudden.
Leg 1:
Distance10.000Time1:17:45.40Pace7:46.54ZoneEasy Miles
With Benjamin. Part with Jacob and the BYU team/alumni.
Leg 2:
Distance1.000Time9:00.60Pace9:00.60ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time8:49.90Pace8:49.90ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 05, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

Fast Running Friend Workout - 2024-09-05 09:15:01
Workout Totals: Distance12.000Time1:32:05.20Pace7:40.43
12 total. Decided to test if my feeling different yesterday was a fluke or if I really got stronger all of a sudden. So I had Jacob and Benjamin pace me through an out and back 6 mile tempo run in the canyon. The result confirmed that I got stronger. I ran 39:00 with the splits of 6:36, 6:56, 6:58, 6:16, 6:14, 6:02 even though there was very strong headwind in the second and third mile.

So I was able to average 6:30 going out and back with a headwind for 2 miles vs 6:37 on a mostly flat course - just a couple of hills in the last two miles and no noticeable wind on Monday. I also felt more energetic and motivated.
Leg 1:
Distance2.000Time16:34.20Pace8:17.10ZoneEasy Miles
Warm-up.
Leg 2:
Distance6.000Time39:00.50Pace6:30.08ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.000Time18:01.00Pace9:00.50ZoneEasy Miles
Leg 4:
Distance1.000Time9:37.00Pace9:37.00ZoneEasy Miles
With Leigha.
Leg 5:
Distance1.000Time8:52.50Pace8:52.50ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 06, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-09-06 08:39:08
Workout Totals: Distance10.000Time1:19:20.50Pace7:56.05
10 total. Easy pace.
Leg 1:
Distance5.000Time39:41.10Pace7:56.22ZoneEasy Miles
With Matthew and Benjamin - if I remember right.
Leg 2:
Distance5.000Time39:39.40Pace7:55.88ZoneEasy Miles
This one was either with Benjamin or alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 07, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.010.000.000.0012.01

Fast Running Friend Workout - 2024-09-07 09:58:35
Workout Totals: Distance12.014Time1:29:49.90Pace7:28.63
Ran 12 miles in Lancaster, CA. We went there for Julia and Oliver's wedding reception.
Leg 1:
Distance12.014Time1:29:49.90Pace7:28.63ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 09, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.340.000.000.008.34

Fast Running Friend Workout - 2024-09-09 20:59:38
Workout Totals: Distance8.339Time1:06:38.70Pace7:59.52
From the Provo Airport to the house after dropping of a rental car. We had an adventure that involved Julia's car breaking down on the way from her and Oliver's wedding reception. So we had to rent a car in Las Vegas to get home.
Leg 1:
Distance8.339Time1:06:38.70Pace7:59.52ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 10, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-09-10 09:55:57
Workout Totals: Distance10.000Time1:24:22.70Pace8:26.27
10 total. Easy pace.
Leg 1:
Distance5.000Time39:40.10Pace7:56.02ZoneEasy Miles
With Matthew.
Leg 2:
Distance3.000Time25:57.50Pace8:39.17ZoneEasy Miles
With William.
Leg 3:
Distance1.000Time9:50.10Pace9:50.10ZoneEasy Miles
With Leigha and Mary.
Leg 4:
Distance1.000Time8:55.00Pace8:55.00ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 11, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2024-09-11 09:03:46
Workout Totals: Distance11.000Time1:30:08.20Pace8:11.65
11 total. Matthew ran 400 in 71.8. It is his new PR.

Benjamin did a 4 mile tempo down the canyon in 20:07. Jacob ran the first 1.5 with him in 7:35, then rested a quarter in 98, and then ran 75 with 10:28 total for 2 miles.
Leg 1:
Distance1.000Time7:48.10Pace7:48.10ZoneEasy Miles
To the track.
Leg 2:
Distance0.000Time1:11.60Pace0:00.00ZoneEasy Miles
Timing Matthew
Leg 3:
Distance1.000Time9:04.80Pace9:04.80ZoneEasy Miles
Back to the house.
Leg 4:
Distance3.000Time23:42.30Pace7:54.10ZoneEasy Miles
More distance with Matthew.
Leg 5:
Distance4.000Time31:39.00Pace7:54.75ZoneEasy Miles
Alone.
Leg 6:
Distance1.000Time9:14.80Pace9:14.80ZoneEasy Miles
With Mary and Leigha.
Leg 7:
Distance1.000Time8:39.20Pace8:39.20ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 12, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-09-12 09:36:12
Workout Totals: Distance10.000Time1:22:02.30Pace8:12.23
10 total. Easy pace.
Leg 1:
Distance5.000Time39:06.20Pace7:49.24ZoneEasy Miles
With Matthew.
Leg 2:
Distance3.000Time25:34.10Pace8:31.37ZoneEasy Miles
With William.
Leg 3:
Distance1.000Time8:31.70Pace8:31.70ZoneEasy Miles
With Mary.
Leg 4:
Distance1.000Time8:50.30Pace8:50.30ZoneEasy Miles
With Mary and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 13, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2024-09-13 18:25:18
Workout Totals: Distance11.000Time1:19:59.50Pace7:16.32
10 total. Easy pace.
Leg 1:
Distance1.000Time8:48.90Pace8:48.90ZoneEasy Miles
With Mary and Leigha.
Leg 2:
Distance1.000Time8:39.10Pace8:39.10ZoneEasy Miles
With Mary.
Leg 3:
Distance4.000Time23:21.20Pace5:50.30ZoneEasy Miles
With Matthew.
Leg 4:
Distance5.000Time39:10.30Pace7:50.06ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 14, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.190.004.000.0010.19

Fast Running Friend Workout - 2024-09-14 07:03:30
Workout Totals: Distance10.190Time1:18:31.10Pace7:42.33
10+ total. Did a 4 mile tempo run with Matthew down the canyon in 24:44. Our splits were 6:13, 6:12, 6:15, 6:04, last quarter in 84. I felt some energy, but not enough to run faster without being pushed.

Benjamin paced Jacob through 4 miles in 21:27. Then he added a bonus impromptu tempo run due to me unexpectedly taking his car. He ran 3 miles averaging sub 5:20.
Leg 1:
Distance1.480Time12:20.10Pace8:20.07ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.000Time24:44.30Pace6:11.07ZoneThreshold Miles
Tempo run with Matthew.
Leg 3:
Distance2.710Time23:10.80Pace8:33.21ZoneEasy Miles
Cool-down to the car.
Leg 4:
Distance1.000Time9:18.40Pace9:18.40ZoneEasy Miles
With Mary and Leigha.
Leg 5:
Distance1.000Time8:57.50Pace8:57.50ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 16, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-09-16 10:18:48
Workout Totals: Distance10.000Time1:21:25.10Pace8:08.51
10 total. Ran 6+ from the car shop with Matthew, then the rest alone to make it 8 in the morning, then 2 with the girls at night.
Leg 1:
Distance8.000Time1:03:19.50Pace7:54.94ZoneEasy Miles
Part with Matthew, part alone.
Leg 2:
Distance1.000Time9:38.00Pace9:38.00ZoneEasy Miles
With Mary and Leigha.
Leg 3:
Distance1.000Time8:27.60Pace8:27.60ZoneEasy Miles
Do not remember if this was with Mary, Bella or both.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 17, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

Fast Running Friend Workout - 2024-09-17 12:34:13
Workout Totals: Distance10.000Time1:23:26.30Pace8:20.63
10 total. Ran 5:52 mile down the canyon with Matthew. Benjamin paced Jacob in a 2 mile tempo run - last one before he went into the MTC. They ran 10:18 - 4:54, 5:24. There was headwind, but Jacob still tried to go sub-10:00, but it was too fast for his fitness and the conditions.
Leg 1:
Distance0.980Time8:13.30Pace8:23.37ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time5:52.30Pace5:52.30ZoneThreshold Miles
With Matthew.
Leg 3:
Distance6.020Time49:47.20Pace8:16.21ZoneEasy Miles
With Jacob, part with Benjamin and Matthew.
Leg 4:
Distance1.000Time10:01.20Pace10:01.20ZoneEasy Miles
With Mary.
Leg 5:
Distance1.000Time9:32.30Pace9:32.30ZoneEasy Miles
With Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 18, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.060.000.000.0010.06

Fast Running Friend Workout - 2024-09-18 09:18:01
Workout Totals: Distance10.062Time1:20:00.30Pace7:57.07
10 total. Easy pace.
Leg 1:
Distance5.000Time38:18.80Pace7:39.76ZoneEasy Miles
With Matthew.
Leg 2:
Distance3.000Time22:54.90Pace7:38.30ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:22.50Pace9:22.50ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time8:54.80Pace8:54.80ZoneEasy Miles
With Mary.
Leg 5:
Distance0.062Time0:29.30Pace7:52.58ZoneEasy Miles
Hill sprint with Sarah.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 20, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-09-20 09:16:21
Workout Totals: Distance10.000Time1:21:04.90Pace8:06.49
10 total. Easy pace.
Leg 1:
Distance5.000Time39:18.20Pace7:51.64ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time23:57.70Pace7:59.23ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:05.90Pace9:05.90ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time8:43.10Pace8:43.10ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 21, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.290.004.000.0014.29

Fast Running Friend Workout - 2024-09-21 09:34:24
Workout Totals: Distance14.290Time1:51:09.80Pace7:46.75
A bit over 14 total. Did a 4 mile tempo run in 24:37 (5:59, 6:09, 6:26, 6:03). Matthew ran the first 3 with me. Once he slowed down in the third mile, I told him to be done so he would not be practicing the "miserable Momo". Benjamin did 4 miles in 20:32 with severe stumbling in the last mile, which he did in 5:27. However, then after some run he was able to run 9:49 mile with the splits of 5:00, 4:49 and no stumbling.
Leg 1:
Distance1.480Time11:58.70Pace8:05.61ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.000Time24:37.90Pace6:09.48ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.060Time17:59.70Pace8:44.13ZoneEasy Miles
With Matthew.
Leg 4:
Distance4.750Time38:00.90Pace8:00.19ZoneEasy Miles
With Benjamin (part).
Leg 5:
Distance1.000Time9:45.30Pace9:45.30ZoneEasy Miles
With Leigha.
Leg 6:
Distance1.000Time8:47.30Pace8:47.30ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 23, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-09-23 10:03:38
Workout Totals: Distance10.000Time1:19:38.40Pace7:57.84
10 total. Easy pace.
Leg 1:
Distance5.000Time38:50.30Pace7:46.06ZoneEasy Miles
With Matthew.
Leg 2:
Distance3.000Time23:01.10Pace7:40.37ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:32.60Pace9:32.60ZoneEasy Miles
With Leigha and Mary.
Leg 4:
Distance1.000Time8:14.40Pace8:14.40ZoneEasy Miles
With Mary and Bella. Or maybe Bella ran ahead.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 24, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-09-24 09:21:27
Workout Totals: Distance10.000Time1:19:47.90Pace7:58.79
10 total. Easy pace.
Leg 1:
Distance5.000Time39:11.50Pace7:50.30ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time23:52.30Pace7:57.43ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time8:59.40Pace8:59.40ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time7:44.70Pace7:44.70ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 25, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.002.2510.00

Fast Running Friend Workout - 2024-09-25 08:36:08
Workout Totals: Distance10.000Time1:20:29.90Pace8:02.99
10 total. Did a workout with Matthew alternating 0.75 and 0.25 slow down the canyon. Benjamin paced us for most of it. We ended up with 14:54, sub-6:00 average for 2.5 which was quite a result for me as I struggled to break 18:00 over 3 miles lately. It was also the fastest Matthew had done this workout.

Benjamin ran 4 miles in 20:32 earlier.
Leg 1:
Distance0.500Time4:41.80Pace9:23.60ZoneEasy Miles
With Sarah.
Leg 2:
Distance0.980Time7:55.50Pace8:05.20ZoneEasy Miles
Warm-up.
Leg 3:
Distance2.500Time14:54.90Pace5:57.96
Fartlek with Matthew.
Split 1:Distance0.750Time4:09.70Pace5:32.93ZoneVO2 Max Miles
Cumilative:Distance0.750Time4:09.70Pace5:32.93
Split 2:Distance0.125Time0:54.60Pace7:16.80ZoneEasy Miles
Cumilative:Distance0.875Time5:04.30Pace5:47.77
Split 3:Distance0.750Time4:19.10Pace5:45.47ZoneVO2 Max Miles
Cumilative:Distance1.625Time9:23.40Pace5:46.71
Split 4:Distance0.125Time1:00.40Pace8:03.20ZoneEasy Miles
Cumilative:Distance1.750Time10:23.80Pace5:56.46
Split 5:Distance0.750Time4:31.10Pace6:01.47ZoneVO2 Max Miles
Cumilative:Distance2.500Time14:54.90Pace5:57.96
Leg 4:
Distance2.520Time23:16.00Pace9:13.97ZoneEasy Miles
With Benjamin and Matthew.
Leg 5:
Distance1.500Time11:50.90Pace7:53.93ZoneEasy Miles
Alone.
Leg 6:
Distance1.000Time9:33.30Pace9:33.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 7:
Distance1.000Time8:17.50Pace8:17.50ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 26, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-09-26 09:53:16
Workout Totals: Distance10.000Time1:19:14.20Pace7:55.42
10 miles total. Easy pace.
Leg 1:
Distance5.000Time38:11.30Pace7:38.26ZoneEasy Miles
With Mathew and Benjamin.
Leg 2:
Distance3.000Time23:40.50Pace7:53.50ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time8:59.20Pace8:59.20ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time8:23.20Pace8:23.20ZoneEasy Miles
With Bella if I remember right.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Sep 27, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-09-27 09:14:46
Workout Totals: Distance10.000Time1:18:45.70Pace7:52.57
10 total. Easy pace.
Leg 1:
Distance5.000Time38:24.20Pace7:40.84ZoneEasy Miles
With Matthew.
Leg 2:
Distance3.000Time23:00.10Pace7:40.03ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:06.80Pace9:06.80ZoneEasy Miles
With Mary and Leigha.
Leg 4:
Distance1.000Time8:14.60Pace8:14.60ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Sep 28, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.003.000.0013.04

Fast Running Friend Workout - 2024-09-28 09:50:23
Workout Totals: Distance13.040Time1:42:17.10Pace7:50.64
13 total. Did a 3 mile tempo run down the canyon in 18:03. Matthew ran the first 2 miles with me, but then fell behind and finished in 18:22. Our first mile was good - 5:52, but then we both faded in the second mile 6:05, and he faded even more than I did in the last mile.

Benjamin did 2x4 down 20:37, 20:58 - stumbling in the last 2 miles of the last interval, and the first one was not super great either.
Leg 1:
Distance0.980Time7:37.70Pace7:47.04ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:03.20Pace6:01.07ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.060Time17:59.20Pace8:43.88ZoneEasy Miles
Cool-down with Matthew.
Leg 4:
Distance5.000Time39:45.60Pace7:57.12ZoneEasy Miles
Alone.
Leg 5:
Distance1.000Time9:27.40Pace9:27.40ZoneEasy Miles
With Mary and Leigha.
Leg 6:
Distance1.000Time9:24.00Pace9:24.00ZoneEasy Miles
With Mary and Bella.

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

Fast Running Friend Workout - 2024-09-30 09:54:02
Workout Totals: Distance10.000Time1:21:06.40Pace8:06.64
10 total. Easy pace.
Leg 1:
Distance5.000Time38:36.30Pace7:43.26ZoneEasy Miles
With Matthew and Benjamin.
Leg 2:
Distance3.000Time23:53.70Pace7:57.90ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time9:37.80Pace9:37.80ZoneEasy Miles
With Leigha and Mary.
Leg 4:
Distance1.000Time8:58.60Pace8:58.60ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
229.580.0024.212.25256.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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