Breaking the Wall

Haunted Half Orem

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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
261.721.0039.3317.47319.52
Amoji 1 Miles: 182.82Saucony Type A Miles: 13.00Bare Feet Miles: 4.25Amoji 2 Miles: 96.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Fri, Oct 01, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-10-01 08:53:31
Workout Totals: Distance12.000Time1:29:31.40Pace7:27.62
12 total, easy pace. Usual distances for the boys. Benjamin was in Indianapolis, did 8.
Leg 1:
Distance4.000Time30:44.40Pace7:41.10ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time58:47.00Pace7:20.88ZoneEasy 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, Oct 02, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

Fast Running Friend Workout - 2021-10-02 06:53:03
Workout Totals: Distance12.000Time1:30:36.10Pace7:33.01
12 total. Cut it short due to General Conference and some work I needed to finish. Paced William through a 3 mile tempo in 18:39. Chad paced Joseph and they ran 18:10 starting the first mile with William, then gradually pulling away. Jacob was supposed to run 5:45, 5:40, and then all out. He hit the first two on the dot, but then for the all out he just had 5:40, and ended up with 17:05.

Then we did another 2 mile interval with the goal of 5:40 pace for me and Chad all the way, and for Jacob the last mile hard. Jacob and I had 5:39 in the first mile, Chad was at 5:42. Then Jacob sped up to 5:21 for the second mile with 11:00 total. I ran 5:41 hitting the goal of 11:20. Chad finished in 11:26.

Benjamin raced the Fort Ben Half in Indianapolis in 1:11:46 taking 4th place. The course had a lot of hills, but on top of that his quad went into a spasm due to what he feels is the strength imbalance, and one quad being overloaded. He has had that issue over the last few months, but never as bad. Perhaps the hilly course contributed to it. He ran the first 2 miles OK, but then it triggered, and for a while he was running 6:00 pace. Then he was able to find a form that allowed him to run 5:20-5:30 to the finish.
Leg 1:
Distance0.980Time8:19.20Pace8:29.39ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:39.60Pace6:13.20ZoneThreshold Miles
Pacing William in a 3 mile tempo down the canyon.
Leg 3:
Distance2.000Time17:28.00Pace8:44.00ZoneEasy Miles
Recovery jog.
Leg 4:
Distance2.000Time11:20.20Pace5:40.10ZoneThreshold Miles
Tempo run, starting out with Chad and Jacob.
Leg 5:
Distance4.020Time34:49.10Pace8:39.68ZoneEasy Miles
More distance with Chad, part with Jacob.

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Oct 03, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. General Conference.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Oct 04, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-10-04 08:45:58
Workout Totals: Distance12.000Time1:34:46.90Pace7:53.91
12 total. The kids got some colds, so Joseph and William were on reduced mileage. Stephen hurt his foot by misstepping on it and could not run.

Benjamin did easy 12 total in two runs.
Leg 1:
Distance4.000Time31:50.30Pace7:57.57ZoneEasy Miles
With Joseph and Matthew, part with William.
Leg 2:
Distance8.000Time1:02:56.60Pace7:52.07ZoneEasy Miles
With Jacob.

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 05, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.040.004.000.0012.04

Fast Running Friend Workout - 2021-10-05 08:38:43
Workout Totals: Distance12.040Time1:29:52.80Pace7:27.91
12 total. Joseph, William, and Stephen were on reduced mileage. Stephen was recovering from misstepping on his foot, ran 1 mile in 10:04. William did 3, Joseph I think 4 - sore throat.

Jacob and I did a 4 mile tempo run 2 up 2 down, splits 6:32, 6:41, 6:00, 5:57.

Benjamin did 8+4.
Leg 1:
Distance8.040Time57:58.50Pace7:12.65
With Jacob.
Split 1:Distance2.020Time16:13.20Pace8:01.78ZoneEasy Miles
Cumilative:Distance2.020Time16:13.20Pace8:01.78
Split 2:Distance4.000Time25:10.20Pace6:17.55ZoneThreshold Miles
Cumilative:Distance6.020Time41:23.40Pace6:52.52
Split 3:Distance2.020Time16:35.10Pace8:12.62ZoneEasy Miles
Cumilative:Distance8.040Time57:58.50Pace7:12.65
 
Leg 2:
Distance4.000Time31:54.30Pace7:58.57ZoneEasy Miles
With Joseph and Matthew, part with William.

Amoji 1 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Oct 06, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-10-06 09:06:39
Workout Totals: Distance12.000Time1:34:57.90Pace7:54.82
12 total, easy pace. Stephen was able to run 1 mile in 8:13. Joseph and William still on reduced mileage. Benjamin did easy 8+4.
Leg 1:
Distance4.000Time32:11.40Pace8:02.85ZoneEasy Miles
With Joseph and Matthew, part with William.
Leg 2:
Distance8.000Time1:02:46.50Pace7:50.81ZoneEasy 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, Oct 07, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.001.5012.00

Fast Running Friend Workout - 2021-10-07 08:45:50
Workout Totals: Distance12.000Time1:35:47.90Pace7:58.99
12 total. Did 3x0.5 down the canyon as Jacob did 3x1 mile with 0.25 recovery. He did better today - 5:19, 5:19, 5:15, negative splitting all of them. I did 2:42, 2:42, 2:39 with him.

Joseph, William, Stephen, and Matthew ran 5 miles.

The ziplock tie fix for the Amoji strap started getting loose today, so I ran the last 5 miles in my old Saucony.

Benjamin did 12 at an easy pace.
Leg 1:
Distance2.000Time16:14.70Pace8:07.35ZoneEasy Miles
Warm-up with Jacob.
Leg 2:
Distance3.250Time23:42.30Pace7:17.63
Half of Jacob's workout.
Split 1:Distance0.500Time2:42.10Pace5:24.20ZoneVO2 Max Miles
Cumilative:Distance0.500Time2:42.10Pace5:24.20
Split 2:Distance0.625Time5:41.60Pace9:06.56ZoneEasy Miles
Cumilative:Distance1.125Time8:23.70Pace7:27.73
Split 3:Distance0.500Time2:42.20Pace5:24.40ZoneVO2 Max Miles
Cumilative:Distance1.625Time11:05.90Pace6:49.78
Split 4:Distance0.625Time6:14.20Pace9:58.72ZoneEasy Miles
Cumilative:Distance2.250Time17:20.10Pace7:42.27
Split 5:Distance0.500Time2:39.20Pace5:18.40ZoneVO2 Max Miles
Cumilative:Distance2.750Time19:59.30Pace7:16.11
Split 6:Distance0.500Time3:43.00Pace7:26.00ZoneEasy Miles
Cumilative:Distance3.250Time23:42.30Pace7:17.63
 
Leg 3:
Distance1.750Time15:14.60Pace8:42.63ZoneEasy Miles
Cool-down with Jacob.
Leg 4:
Distance5.000Time40:36.30Pace8:07.26ZoneEasy Miles
With Joseph, William, and Matthew.

Saucony Type A Miles: 5.00Amoji 1 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Oct 08, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.001.4912.05

Fast Running Friend Workout - 2021-10-08 08:57:01
Workout Totals: Distance12.052Time1:29:41.80Pace7:26.55
12 total. Took Matthew for a mile time trial attempt. 6:00 to failure, if the failure happens before 1200, then stop and try again. Keep doing until the total 6:00 pace distance is at 2 miles. On try one he made it to 800 in 2:59. Try two we stopped at 1200 in 4:31. Try three - my Amoji strap broke after 400 in about 88, so we stopped there and he was off the hook.

I ran home barefoot, then add 8 more miles with Jacob wearing my old Saucony. It felt strange to run in non-foam shoes.

Benjamin did his usual 12 in two sets.
Leg 1:
Distance1.060Time8:40.10Pace8:10.66ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.498Time2:59.60Pace6:00.64ZoneVO2 Max Miles
Try one.
Leg 3:
Distance0.250Time2:37.80Pace10:31.20ZoneEasy Miles
Recovery.
Leg 4:
Distance0.744Time4:31.30Pace6:04.65ZoneVO2 Max Miles
Try two.
Leg 5:
Distance0.250Time2:42.20Pace10:48.80ZoneEasy Miles
Recovery.
Leg 6:
Distance0.250Time1:29.30Pace5:57.20ZoneVO2 Max Miles
Try three.
Leg 7:
Distance1.000Time8:42.40Pace8:42.40ZoneEasy Miles
Back to the house.
Leg 8:
Distance8.000Time57:59.10Pace7:14.89ZoneEasy Miles
With Jacob.

Saucony Type A Miles: 8.00Bare Feet Miles: 1.00Amoji 1 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Oct 09, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Fast Running Friend Workout - 2021-10-09 08:02:32
Workout Totals: Distance16.000Time2:10:52.40Pace8:10.78
16 total. Stubbornly trying to fix the issues with the Amoji strap. Amoji foam shoe costs just a little over $20 and its sole in my estimate has the potential to last for over 3000 miles. However, it has one problem. The strap connector is weak, and has broken for me after 400 miles or so. We re-attached it with a zip tie, and it held for about 100 miles. Then the tie ripped through the foam. Joseph re-molded the broken plastic clip with the help of a heat gun and we put it back in, and that held for another 60 miles or so. I did some studying and learned that concrete cement works very well on EVA foam. But as we learned today, you have to know what you are doing. After the first attempt by Julia the strap help for only 0.75 miles. After my second attempt, it detached while I was walking around the house. Then Joseph glued it, and it held on for 3 miles (it was raining, though).

So today I did 16 miles at an easy pace with a lot of it barefoot.

Chad paced William to 19:16 for 3 miles. Jacob did 17:05 repeating his splits identically from the last week - 5:45, 5:40, 5:40. First two were on target, but on the last one he was supposed to accelerate, and he could not.

Benjamin did a 6+ mile tempo at 5:20 pace on rolling hills in Austin.
Leg 1:
Distance1.460Time12:17.60Pace8:25.21ZoneEasy Miles
Warm-up with the kids and Chad, then the strap broke, so I ran barefoot to the car.
Leg 2:
Distance2.000Time15:32.40Pace7:46.20ZoneEasy Miles
Part alone, part with William while in the old Crocs while the glue was drying.
Leg 3:
Distance5.000Time39:38.30Pace7:55.66ZoneEasy Miles
With Stephen and Matthew while the glue was drying from the second attempt.
Leg 4:
Distance3.040Time23:09.00Pace7:36.91ZoneEasy Miles
This is how long the glued strap lasted. Longer than last time.
Leg 5:
Distance2.500Time20:59.00Pace8:23.60ZoneEasy Miles
Barefoot back home. My barefoot running skills are not what they were 11 years ago.
Leg 6:
Distance1.500Time14:39.50Pace9:46.33ZoneEasy Miles
With Mary in old Crocs.
Leg 7:
Distance0.500Time4:36.60Pace9:13.20ZoneEasy Miles
With Bella in old Crocs.

Bare Feet Miles: 3.25Amoji 1 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Oct 10, 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, Oct 11, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-10-11 09:03:29
Workout Totals: Distance12.000Time1:29:05.80Pace7:25.48
12 total. Joseph's try 2 on gluing the strap with contact cement held up with no problems. Benjamin also did 12 total, but in two runs. Joseph did total of 7 miles. The younger kids raced in the Roadrunners championship XC 3K at Salem Hills. Results:

Jacob 10:30
William 11:50
Matthew 12:01
Stephen 13:29
Mary 16:02
Bella 18:13

It was raining.
Leg 1:
Distance4.000Time31:43.00Pace7:55.75ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance8.000Time57:22.80Pace7:10.35ZoneEasy Miles

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 12, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.001.000.0012.50

Fast Running Friend Workout - 2021-10-12 08:54:54
Workout Totals: Distance12.500Time1:39:13.80Pace7:56.30
12.5 total. Easy runs, usual distances for everybody. Joseph and I did a mile pickup down the canyon in 6:09. Benjamin did his usual 12 in Austin.
Leg 1:
Distance4.000Time31:42.10Pace7:55.52ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:03:17.40Pace7:54.68
With Joseph, part with Jacob.
Split 1:Distance4.050Time32:53.40Pace8:07.26ZoneEasy Miles
Cumilative:Distance4.050Time32:53.40Pace8:07.26
Split 2:Distance1.000Time6:09.90Pace6:09.90ZoneThreshold Miles
Cumilative:Distance5.050Time39:03.30Pace7:44.02
Split 3:Distance2.950Time24:14.10Pace8:12.92ZoneEasy Miles
Cumilative:Distance8.000Time1:03:17.40Pace7:54.68
 
Leg 3:
Distance0.500Time4:14.30Pace8:28.60ZoneEasy Miles
With Bella.

Amoji 1 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Oct 13, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2021-10-13 08:47:14
Workout Totals: Distance12.000Time1:28:59.80Pace7:24.98
12 total. Paced William down the canyon for 3 miles in 18:53. Splits 6:15, 6:26, 6:12. He is mentally having a hard time maintaining contact no matter what the pace is. I keep having to yell at him to regain contact. Jacob was successful in picking up the pace in the last mile for the first time - 5:45, 5:40, 5:23 (16:48). Easy runs for everybody else at home. Benjamin was going to do an 8 mile tempo, but it was 80F with 80% humidity, so he did 4 + 2 + 1 instead, all at about 5:20 pace for 4 and 2, and 5:09 for the last mile.
Leg 1:
Distance0.980Time8:21.40Pace8:31.63ZoneEasy Miles
With Jacob and William.
Leg 2:
Distance3.000Time18:53.60Pace6:17.87ZoneThreshold Miles
Paced William in the 3 mile tempo.
Leg 3:
Distance4.020Time31:58.50Pace7:57.24ZoneEasy Miles
With Jacob.
Leg 4:
Distance4.000Time29:46.30Pace7:26.57ZoneEasy Miles
Alone.

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Oct 14, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.310.000.000.7412.05

Fast Running Friend Workout - 2021-10-14 08:50:36
Workout Totals: Distance12.054Time1:36:07.40Pace7:58.46
12 total. Matthew tried to break 6:00 in the mile, but did not have it today. I stopped him after 1200 as he was falling off pace. Part of the problem was that it was windy. The other part that he let the wind get to him.

I figured in his mental state relative to the wind it would not be productive to retry the interval, so we decided to try again tomorrow.

Benjamin did his usual easy 12 in two runs.
Leg 1:
Distance1.060Time8:31.60Pace8:02.64ZoneEasy Miles
Warm-up with the boys.
Leg 2:
Distance0.744Time4:31.70Pace6:05.19ZoneVO2 Max Miles
Pacing Matthew.
Leg 3:
Distance2.250Time19:13.00Pace8:32.44ZoneEasy Miles
Cool-down.
Leg 4:
Distance8.000Time1:03:51.10Pace7:58.89ZoneEasy Miles
With Joseph, part with Jacob.

Amoji 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Oct 15, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.060.001.001.0012.06

Fast Running Friend Workout - 2021-10-15 12:17:56
Workout Totals: Distance12.060Time1:34:06.60Pace7:48.21
12 total.

Matthew broke 6:00 on the track for the first time with 5:54.6. Jacob and I paced him. His splits were 84 high, 87 high (2:52 at 800), then 91, and 89. He finally was able to overcome his fears and run to his true potential. This is our family record for 8 and under.

Joseph and I also did a pickup for 1 mile down in 5:49. Otherwise easy runs, usual distances.

Benjamin did 9, was feeling tired in the evening, so he rested to be fresher for the long run in the next day.
Leg 1:
Distance1.060Time8:39.90Pace8:10.47ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time5:54.60Pace5:54.60ZoneVO2 Max Miles
Paced Matthew with Jacob.
Leg 3:
Distance2.000Time17:06.80Pace8:33.40ZoneEasy Miles
More distance with Jacob and Matthew.
Leg 4:
Distance5.060Time38:25.60Pace7:35.65
With Joseph.
Split 1:Distance4.050Time32:31.80Pace8:01.93ZoneEasy Miles
Cumilative:Distance4.050Time32:31.80Pace8:01.93
Split 2:Distance1.000Time5:49.90Pace5:49.90ZoneThreshold Miles
Cumilative:Distance5.050Time38:21.70Pace7:35.78
Split 3:Distance0.010Time0:03.90Pace6:30.00ZoneEasy Miles
Cumilative:Distance5.060Time38:25.60Pace7:35.65
 
Leg 5:
Distance2.940Time23:59.70Pace8:09.69ZoneEasy Miles
With Joseph.

Amoji 1 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Oct 16, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.051.003.003.0016.05

Fast Running Friend Workout - 2021-10-16 07:58:11
Workout Totals: Distance16.050Time2:00:06.30Pace7:28.99
16 total. Did 2x3 down the canyon. First pacing William in 18:53, second with Chad in 17:25 (5:52, 5:51, 5:42).

Joseph and Chad ran 18:10 on the first one. Jacob chased the rabbit, caught me and William, and almost caught Chad and Joseph running a PR of 16:15 (5:24, 5:29, 5:21).

Also paced Julia to a 6:50 mile. Stephen and Matthew ran with us for the first 3 laps, then sped up and finished in 6:36.

Benjamin did 20 total with some tempo running in Austin on rolling hills. The weather was good - 50F. First 6+ at 5:10 pace, then 3 more at 5:10 pace.
Leg 1:
Distance0.980Time8:10.90Pace8:20.92ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:53.50Pace6:17.83ZoneThreshold Miles
Paced William.
Leg 3:
Distance3.000Time25:19.40Pace8:26.47ZoneEasy Miles
Recovery/distance.
Leg 4:
Distance3.000Time17:25.80Pace5:48.60ZoneVO2 Max Miles
Interval with Chad.
Leg 5:
Distance3.020Time25:08.20Pace8:19.40ZoneEasy Miles
Back to the car with Chad.
Leg 6:
Distance1.050Time9:05.40Pace8:39.43ZoneEasy Miles
Warm-up with Julia, Stephen, and Matthew.
Leg 7:
Distance1.000Time6:50.90Pace6:50.90ZoneMarathon Pace Miles
Paced Julia.
Leg 8:
Distance1.000Time9:12.20Pace9:12.20ZoneEasy Miles
Back to the house.

Amoji 1 Miles: 16.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Oct 17, 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, Oct 18, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.120.000.001.0012.12

Fast Running Friend Workout - 2021-10-18 09:06:06
Workout Totals: Distance12.120Time1:33:07.10Pace7:40.98
12+ total. Easy pace with one pickup with Jacob down the canyon in 5:43. Benjamin did an easy run 9+3. Usual distances, easy pace for everybody else.
Leg 1:
Distance4.000Time31:56.10Pace7:59.02ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2:
Distance8.120Time1:01:11.00Pace7:32.09
With Jacob.
Split 1:Distance6.120Time47:04.50Pace7:41.52ZoneEasy Miles
Cumilative:Distance6.120Time47:04.50Pace7:41.52
Split 2:Distance1.000Time5:43.80Pace5:43.80ZoneVO2 Max Miles
Cumilative:Distance7.120Time52:48.30Pace7:24.99
Split 3:Distance1.000Time8:22.70Pace8:22.70ZoneEasy Miles
Cumilative:Distance8.120Time1:01:11.00Pace7:32.09
 

Amoji 1 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 19, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-10-19 18:29:50
Workout Totals: Distance12.000Time1:29:21.00Pace7:26.75
12 total. Ran in the evening as the weather forecast was better. Did a tempo run pacing William down the canyon. We did 3 miles in 18:25 (6:07, 6:09, 6:09). Matthew kept up for almost 2 miles. Stephen made it to 0.75. Jacob chased the rabbit with 1:45 handicap. His assignment was 5:45,5:40, then as fast as he could for the last mile, which he did in 5:09 catching us with 100 to go.

Joseph did 8 easy. William, Stephen, and Matthew did 6. Benjamin did 9+3 with 1 K pickup under 3:00.
Leg 1:
Distance0.980Time8:37.50Pace8:48.06ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:25.80Pace6:08.60ZoneEasy Miles
Pacing William.
Leg 3:
Distance2.020Time17:39.70Pace8:44.60ZoneEasy Miles
Cool-down with the boys.
Leg 4:
Distance6.000Time44:38.00Pace7:26.33ZoneEasy Miles
Alone.

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Oct 20, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-10-20 09:38:48
Workout Totals: Distance12.000Time1:29:11.50Pace7:25.96
12 total. Easy runs for everybody. Joseph's strap glue job lasted 102 miles. Another 2 with stopping and fixing the clip just to get back home. Ran the remaining 8 in new Amoji shoes, hopefully the strap will do better on this pair.
Leg 1:
Distance4.000Time30:30.10Pace7:37.52ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time58:41.40Pace7:20.18ZoneEasy Miles
With Jacob, part with Joseph.

Amoji 1 Miles: 4.00Amoji 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Oct 21, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.720.001.000.3712.09

Fast Running Friend Workout - 2021-10-21 09:10:41
Workout Totals: Distance12.089Time1:35:52.10Pace7:55.81
12+ total. Matthew did a 400 time trial on the track in 76.7 with even splits. He just could not get going for some reason. William ran with him, sped up at the end a bit and finished in 75 something. Jacob did it as a stride as well to warm-up for his 800. His assignment was to run 68 pace evenly for the first lap and see if he could keep it for the second. He was able to do it finishing in 2:16.4 (PR) with very consistent splits by 200 - 33.7, 34.4, 34.3, 34.0.

We did some barefoot running on the grass field (1 mile). After that I ran with Joseph. He tried to do a pickup but did not have it. I was with him at 0.625 in 3:53, and then accelerated and was able to dip under 6:00 (5:58).

Benjamin did his usual 9+3 with 1 K pickup.
Leg 1:
Distance1.561Time13:13.80Pace8:28.52
Warm-up, strides.
Split 1:Distance1.000Time8:14.40Pace8:14.40ZoneEasy Miles
Cumilative:Distance1.000Time8:14.40Pace8:14.40
Split 2:Distance0.062Time0:18.10Pace4:51.94ZoneVO2 Max Miles
Cumilative:Distance1.062Time8:32.50Pace8:02.58
Split 3:Distance0.187Time1:53.00Pace10:04.28ZoneEasy Miles
Cumilative:Distance1.249Time10:25.50Pace8:20.80
Split 4:Distance0.062Time0:18.40Pace4:56.77ZoneVO2 Max Miles
Cumilative:Distance1.311Time10:43.90Pace8:11.15
Split 5:Distance0.250Time2:29.90Pace9:59.60ZoneEasy Miles
Cumilative:Distance1.561Time13:13.80Pace8:28.52
 
Leg 2:
Distance0.248Time1:16.70Pace5:09.27ZoneVO2 Max Miles
Matthew's 400.
Leg 3:
Distance0.500Time4:26.30Pace8:52.60ZoneEasy Miles
Barefoot on grass.
Leg 4:
Distance0.280Time2:16.40Pace8:07.14
Barefoot on grass timing Jacob's 800.
Split 1:Distance0.070Time0:33.70Pace8:01.43ZoneEasy Miles
Cumilative:Distance0.070Time0:33.70Pace8:01.43
Split 2:Distance0.070Time0:34.40Pace8:11.43ZoneEasy Miles
Cumilative:Distance0.140Time1:08.10Pace8:06.43
Split 3:Distance0.070Time0:34.30Pace8:10.00ZoneEasy Miles
Cumilative:Distance0.210Time1:42.40Pace8:07.62
Split 4:Distance0.070Time0:34.00Pace8:05.71ZoneEasy Miles
Cumilative:Distance0.280Time2:16.40Pace8:07.14
 
Leg 5:
Distance0.500Time4:39.30Pace9:18.60ZoneEasy Miles
Barefoot on grass with Jacob.
Leg 6:
Distance1.000Time8:23.20Pace8:23.20ZoneEasy Miles
Back home with everybody.
Leg 7:
Distance8.000Time1:01:36.40Pace7:42.05
Part with Joseph, part alone.
Split 1:Distance3.730Time29:41.40Pace7:57.59ZoneEasy Miles
Cumilative:Distance3.730Time29:41.40Pace7:57.59
Split 2:Distance1.000Time5:58.70Pace5:58.70ZoneThreshold Miles
Cumilative:Distance4.730Time35:40.10Pace7:32.45
Split 3:Distance3.270Time25:56.30Pace7:55.93ZoneEasy Miles
Cumilative:Distance8.000Time1:01:36.40Pace7:42.05
 

Amoji 2 Miles: 12.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Oct 22, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.810.000.008.3712.18

Fast Running Friend Workout - 2021-10-22 08:51:33
Workout Totals: Distance12.185Time1:37:04.80Pace7:58.03
12 total. Easy pace for everybody except Matthew did 400 in 76.6. He started a bit faster this time, but was still fearful.

Benjamin did easy 8 tapering for the 10 mile race tomorrow.
Leg 1:
Distance1.562Time12:44.70Pace8:09.56
Warm-up/strides.
Split 1:Distance1.000Time8:06.40Pace8:06.40ZoneEasy Miles
Cumilative:Distance1.000Time8:06.40Pace8:06.40
Split 2:Distance0.062Time0:20.40Pace5:29.03ZoneVO2 Max Miles
Cumilative:Distance1.062Time8:26.80Pace7:57.21
Split 3:Distance0.188Time1:37.60Pace8:39.15ZoneEasy Miles
Cumilative:Distance1.250Time10:04.40Pace8:03.52
Split 4:Distance0.062Time0:18.20Pace4:53.55ZoneVO2 Max Miles
Cumilative:Distance1.312Time10:22.60Pace7:54.54
Split 5:Distance0.250Time2:22.10Pace9:28.40ZoneEasy Miles
Cumilative:Distance1.562Time12:44.70Pace8:09.56
 
Leg 2:
Distance0.248Time1:16.60Pace5:08.87ZoneVO2 Max Miles
Pacing Matthew in the 400.
Leg 3:
Distance1.250Time10:21.50Pace8:17.20ZoneEasy Miles
On grass with the boys barefoot.
Leg 4:
Distance1.000Time8:11.80Pace8:11.80ZoneEasy Miles
Back to the house.
Leg 5:
Distance8.000Time1:02:57.10Pace7:52.14ZoneVO2 Max Miles
With Jacob.
Leg 6:
Distance0.125Time1:33.10Pace12:24.80ZoneEasy Miles
With Leigha.

Amoji 2 Miles: 12.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Oct 23, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.670.005.330.0012.00

Fast Running Friend Workout - 2021-10-23 08:58:59
Workout Totals: Distance12.000Time1:28:42.60Pace7:23.55
12 total. Was going to do 16, with 2x3, but felt the hamstring tightening up on the second interval, and decided to cut the miles, and run that interval on Monday.

Jacob did 17:30 for 3 miles with the total of 10. He was tired from the week, first two miles at 5:45, and on the last he only had 6:00. William was having an attitude in the first interval, so I stopped him, and had him start again. I told him I would run whatever reasonable pace he asked for but expected him to not drop back and run 5 steps behind. He asked for 6:30, and was mostly able to do it finishing in 19:23. Joseph did 18:34.

On the second interval, my hamstring started tightening up and I decided to stop shortly after 1.5 mark in 8:54, and try this interval on Monday.

Benjamin raced a small 10 miler in Buda, TX in 54:10 on rolling hills, with 70 F, and 97% humidity winning it by 4 minutes. Not sure what his means for his Monumental Half, we will have to see.
Leg 1:
Distance0.980Time8:15.70Pace8:25.82ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.810Time5:06.70Pace6:18.64ZoneThreshold Miles
William's failed start of the tempo.
Leg 3:
Distance0.810Time7:36.80Pace9:23.95ZoneEasy Miles
Back to the start with William.
Leg 4:
Distance3.000Time19:23.30Pace6:27.77ZoneThreshold Miles
Tempo with William (down the canyon).
Leg 5:
Distance3.000Time23:53.20Pace7:57.73ZoneEasy Miles
Part with Jacob, part alone for the second serving.
Leg 6:
Distance1.520Time8:59.70Pace5:55.07ZoneThreshold Miles
Could not quite handle the second serving today.
Leg 7:
Distance1.880Time15:27.20Pace8:13.19ZoneEasy Miles
To the car.

Amoji 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Oct 24, 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, Oct 25, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2021-10-25 09:19:44
Workout Totals: Distance12.000Time1:31:22.40Pace7:36.87
12 total. Did a 3 mile tempo down the canyon in 17:48. The hamstring was bothering me quite a bit, but I felt like it was something I needed to tough out. I was happy that I was able to do the target pace in spite of the problem. I practiced training my brain to focus on the smoothness of running and the joy of being able to float in the air and not think about the hard effort, how much I have left, questioning my ability to keep the pace, etc.

Benjamin did easy 12 in two runs. Usual distances for everybody at an easy pace otherwise.
Leg 1:
Distance0.980Time8:01.60Pace8:11.43ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:48.40Pace5:56.13ZoneThreshold Miles
Down the canyon - tempo paced by Jacob.
Leg 3:
Distance4.020Time33:35.10Pace8:21.27ZoneEasy Miles
Cool-down/distance with Jacob.
Leg 4:
Distance4.000Time31:57.30Pace7:59.32ZoneEasy Miles
With William and Matthew, part with Stephen.

Amoji 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Oct 26, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2021-10-26 09:03:21
Workout Totals: Distance12.125Time1:36:03.70Pace7:55.36
12+ total, usual distances, easy pace for everybody.

Benjamin did his usual 12 with 1 K pickup, I think.
Leg 1:
Distance4.000Time32:02.10Pace8:00.52ZoneEasy Miles
With Jacob, William(part), Stephen (I think), and Matthew.
Leg 2:
Distance8.000Time1:02:31.70Pace7:48.96ZoneEasy Miles
With Joseph (most), part with Jacob.
Leg 3:
Distance0.125Time1:29.90Pace11:59.20ZoneEasy Miles
With Leigha.

Amoji 2 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Oct 27, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-10-27 08:58:01
Workout Totals: Distance12.000Time1:32:10.60Pace7:40.88
12 total, easy runs for everybody, usual distances. Benjamin did easy 12 in two runs I think with a 1 K pickup.
Leg 1:
Distance4.000Time31:36.30Pace7:54.07ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:00:34.30Pace7:34.29ZoneEasy Miles
With Jacob, part with Joseph.

Amoji 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Oct 28, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2021-10-28 09:15:55
Workout Totals: Distance10.000Time1:17:54.00Pace7:47.40
Total of 10. Tapering for the Haunted Half. Joseph and Jacob did 6, tapering for the 5 K. Otherwise, usual distances for the kids.

Benjamin did an 8+ mile tempo at around 5:20 pace in Austin. Colder temperatures and lower humidity helped.
Leg 1:
Distance4.000Time31:17.40Pace7:49.35ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 2:
Distance6.000Time46:36.60Pace7:46.10ZoneEasy Miles
With Joseph, part with Jacob.

Amoji 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Fri, Oct 29, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2021-10-29 09:02:14
Workout Totals: Distance6.000Time46:41.80Pace7:46.97
6 total. Reduced distances for the kids. Taper for tomorrow. Benjamin did his usual 12 miles in two runs.
Leg 1:
Distance4.000Time30:50.10Pace7:42.52ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time15:51.70Pace7:55.85ZoneEasy Miles
With William, Stephen, and Matthew.

Amoji 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Oct 30, 2021
Race: Haunted Half Orem (13 Miles) 01:21:52, Place overall: 23, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.260.0013.000.0018.26

Fast Running Friend Workout - 2021-10-30 07:23:07
Workout Totals: Distance18.262Time2:03:46.80Pace6:46.68
Haunted Half, 1:21:52, 23rd overall, 4th master, short course (about 13.00).

Did an unplanned long warm-up because the South Fork was closed. The hamstring bothered me starting around maybe 2-3 miles, but I made it without any serious damage. Hopefully it will be better next week for the Monumental Half.

The kids ran the 5 K:

Jacob 17:23 (PR, 4th overall)
Joseph 18:57 (lost about 15 seconds on the wrong turn)
William 20:28
Matthew 20:43 (PR)
Stephen 22:35

Benjamin did 3x2+ at a bit sub-5:00 pace. Then after having run 14 miles he got to the car, and realized his keys were 2.5+ miles away and he needed to be at the church in 45 minutes to clean it, and he was in charge of cleaning. So he added 5+ mile tempo at 5:40 pace making it a total of 19+. Good preparation for the half next week.
Leg 1:
Distance4.100Time32:35.30Pace7:56.90ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.000Time1:21:53.80Pace6:17.98ZoneThreshold Miles
Race
Leg 3:
Distance1.162Time9:17.70Pace7:59.95ZoneEasy Miles
Cool-down with Joseph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Oct 31, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Sarah and I spoke in the Russian branch. I think this was the first time I gave a talk in Church in Russian.

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
261.721.0039.3317.47319.52
Amoji 1 Miles: 182.82Saucony Type A Miles: 13.00Bare Feet Miles: 4.25Amoji 2 Miles: 96.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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