Breaking the Wall

October 2022

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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: 882.94
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: 1312.70
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
276.232.1256.003.36337.71
Joybees 1 Miles: 337.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Oct 01, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.650.006.000.0016.65

Fast Running Friend Workout - 2022-10-01 07:10:56
Workout Totals: Distance16.650Time2:05:21.60Pace7:31.75
16+ total. Did a 6 mile tempo down the canyon. We got up earlier to make it for General Conference. We did a rabbit chase. Chad and I started 1:00 ahead of Jacob, and 3:00 ahead of Benjamin.

I got 35:46 (6:06, 5:53, 5:55, 5:55, 6:00, 5:57). Felt tired in the last two miles. Chad made it to about 3.5, then finished 4 miles in a bit under 24:00, then rested a mile, and ran the last mile in about 6:00 - improvement over last week. Jacob passed us around 3.5 and ran 33:39 for the whole thing - his best time so far. Benjamin passed us around 3.25 and got 30:27. No major spasm, but enough to make him slow down to 5:09 in the last mile.

Joseph paced Bonnie to 2 miles in 11:54. William and Matthew ran the first mile with them in 6:00.

Maddy ran a big mile PR in 8:58, splits 2:26, 2:19, 2:13, 2:00. Before the wedding mile time trial is becoming a tradition for the spouses of our children.

Stephen ran 4 miles at an easy pace. Mary and Bella did 2.
Leg 1:
Distance3.480Time28:40.50Pace8:14.40ZoneEasy Miles
Warm-up.
Leg 2:
Distance6.000Time35:46.10Pace5:57.68ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.920Time25:38.50Pace8:46.88ZoneEasy Miles
Back to the car.
Leg 4:
Distance3.000Time23:31.90Pace7:50.63ZoneEasy Miles
More distance with Benjamin.
Leg 5:
Distance0.250Time2:46.60Pace11:06.40ZoneEasy Miles
With Leigha, Benjamin, and Maddy.
Leg 6:
Distance1.000Time8:58.00Pace8:58.00ZoneEasy Miles
With Benjamin and Maddy.

Joybees 1 Miles: 16.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Oct 02, 2022
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 03, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-10-03 08:22:19
Workout Totals: Distance12.250Time1:35:02.20Pace7:45.49
12+ total. Usual distances. Mary and Bella who ran a rabbit chase mile time trial on the track. Bella ran a big PR of 7:18.8 (1:46, 1:53, 1:50, 1:47). Mary was not quite up to it, but still ran 7:14.

Benjamin did a mile down the canyon in 5:01 - felt tired. Joseph did 0.5 in 2:31 with him.

Otherwise, easy runs.
Leg 1:
Distance8.000Time1:00:30.70Pace7:33.84ZoneEasy Miles
With Benjamin, Joseph and Jacob.
Leg 2:
Distance2.000Time15:35.40Pace7:47.70ZoneEasy Miles
With Benjamin.
Leg 3:
Distance0.250Time2:45.40Pace11:01.60ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time7:18.80Pace7:18.80ZoneEasy Miles
Pacing Bella with the help of Joseph, Jacob, and William.
Leg 5:
Distance1.000Time8:51.90Pace8:51.90ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 04, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.002.000.0012.25

Fast Running Friend Workout - 2022-10-04 09:06:24
Workout Totals: Distance12.250Time1:37:16.40Pace7:56.44
12 total. Paced Stephen and Mathew in their workout down the canyon. They both were not on top of things today. Matthew did 2x1 mile 6:05, 6:22. Stephen did 1 mile in 6:21.

Benjamin paced Jacob in 2x2 down the canyon. The target was 5:20 pace. They got 10:38, 10:28. Joseph did the first interval, fell back a bit at the end, got 10:41.

Easy runs, usual distances otherwise.
Leg 1:
Distance0.980Time8:14.10Pace8:24.18ZoneEasy Miles
Warm up.
Leg 2:
Distance2.500Time17:26.70Pace6:58.68
Matthew's workout. Part with Stephen and Gabriel.
Split 1:Distance1.000Time6:05.40Pace6:05.40ZoneThreshold Miles
Cumilative:Distance1.000Time6:05.40Pace6:05.40
Split 2:Distance0.500Time4:58.80Pace9:57.60ZoneEasy Miles
Cumilative:Distance1.500Time11:04.20Pace7:22.80
Split 3:Distance1.000Time6:22.50Pace6:22.50ZoneThreshold Miles
Cumilative:Distance2.500Time17:26.70Pace6:58.68
 
Leg 3:
Distance6.520Time51:51.00Pace7:57.15ZoneEasy Miles
Distance, part with Stephen, Matthew, and Gabriel, part with Benjamin, part alone.
Leg 4:
Distance0.250Time2:44.40Pace10:57.60ZoneEasy Miles
With Leigha.
Leg 5:
Distance2.000Time17:00.20Pace8:30.10ZoneEasy Miles
With Bella. Part with William and Mary.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Oct 05, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.001.0012.25

Fast Running Friend Workout - 2022-10-05 09:16:12
Workout Totals: Distance12.250Time1:37:51.30Pace7:59.29
12 total. Did a mile pickup down the canyon in 5:35. Benjamin did it in 4:43. Stephen got stung by a bee in the foot and could not run. Otherwise, easy runs, usual distances.
Leg 1:
Distance10.000Time1:17:39.20Pace7:45.92
With Benjamin, part with William and Matthew.
Split 1:Distance5.050Time41:13.60Pace8:09.82ZoneEasy Miles
Cumilative:Distance5.050Time41:13.60Pace8:09.82
Split 2:Distance1.000Time5:35.90Pace5:35.90ZoneVO2 Max Miles
Cumilative:Distance6.050Time46:49.50Pace7:44.38
Split 3:Distance3.950Time30:49.70Pace7:48.28ZoneEasy Miles
Cumilative:Distance10.000Time1:17:39.20Pace7:45.92
 
Leg 2:
Distance0.250Time2:44.70Pace10:58.80ZoneEasy Miles
With Leigha.
Leg 3:
Distance2.000Time17:27.40Pace8:43.70ZoneEasy Miles
With Benjamin, Mary, and Bella.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Oct 06, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.004.000.0012.25

Fast Running Friend Workout - 2022-10-06 09:10:37
Workout Totals: Distance12.250Time1:37:04.90Pace7:55.50
12 total Did a 4 mile tempo run in 23:38 playing rabbit for Benjamin. Joseph and Jacob ran the first 2 with me in 11:57.

Benjamin did 2x4 down the canyon 19:55, 20:51. He struggled on the second interval, last mile 5:27, last two quarters 82, 85. He felt that he did not have control of his left leg when the crash happened.

Stephen was able to run 2 miles with Mary and Bella.

Otherwise, easy runs, usual distances.
Leg 1:
Distance2.000Time16:51.20Pace8:25.60ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.000Time23:38.60Pace5:54.65ZoneThreshold Miles
Tempo run, part with Joseph and Jacob.
Leg 3:
Distance4.000Time36:32.70Pace9:08.17ZoneEasy Miles
With Benjamin.
Leg 4:
Distance0.250Time2:45.20Pace11:00.80ZoneEasy Miles
With Leigha.
Leg 5:
Distance2.000Time17:17.20Pace8:38.60ZoneEasy Miles
With Mary, Bella, and Stephen.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Oct 07, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-10-07 09:10:26
Workout Totals: Distance10.000Time1:18:49.90Pace7:52.99
12 total, easy paces, usual distances, except for Benjamin, who did only 10.
Leg 1:
Distance10.000Time1:18:49.90Pace7:52.99ZoneEasy Miles
With Benjamin, part with William, Stephen, and Matthew.
Fast Running Friend Workout - 2022-10-07 20:49:50
Workout Totals: Distance2.250Time20:08.80Pace8:57.24
 
Leg 1:
Distance2.000Time17:19.90Pace8:39.95ZoneEasy Miles
With Mary and Bella.
Leg 2:
Distance0.250Time2:48.90Pace11:15.60ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Oct 08, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.007.000.0016.15

Fast Running Friend Workout - 2022-10-08 08:14:19
Workout Totals: Distance16.150Time1:59:27.50Pace7:23.81
16 total. Did a 7 mile tempo down the canyon starting about 0.9 up South Fork and finishing 0.125 before the Press Building. Got 41:35 (5:50, 6:07, 5:58, 5:53, 5:54, 5:53). Chad stayed with me to about 5.5, then slowed down and finished around 42:00. Joseph ran the first 0.5 with us and then jogged. Jacob started 1:00 behind us, passed us shortly before the 4 mile mark, and finished in 40:00 (5:43 average). His splits were 5:31, 5:58, 5:47, 5:43, 5:41, 5:50, 5:28 (kick in 74).

Benjamin started 4:00 behind us, and passed us a bit after the 4 mile mark. His time was 36:27. Splits 5:09, 5:18, 5:06, 10:16 for the next 2, then 5:13, 5:15. A bit of a spasm, but not as bad as it used to be.

Projecting the half from that and assuming that I would have run 1:19:55 half at TOU, then we get 1:16:52 for Jacob, and 1:10:03 for Benjamin. Using this formula 35:00 -> 1:07:15, and to run 1:05:00 you need to do the tempo run in 33:49, which is 1 second faster than 4:50 average.

William did 6, so did Stephen and Matthew. Mary and Bella did 2. Leigha 0.25.
Leg 1:
Distance4.230Time34:35.40Pace8:10.64ZoneEasy Miles
With Joseph, Jacob, Chad and Benjamin - warm-up.
Leg 2:
Distance7.000Time41:35.60Pace5:56.51ZoneThreshold Miles
Tempo run - part with Chad and Joseph.
Leg 3:
Distance2.920Time25:22.40Pace8:41.37ZoneEasy Miles
With Chad and Benjamin.
Leg 4:
Distance2.000Time17:54.10Pace8:57.05ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 16.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Oct 09, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Our home ward, then the Russian branch. Went to visit Sarah's parents. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Oct 10, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2022-10-10 09:49:10
Workout Totals: Distance12.000Time1:33:57.40Pace7:49.78
12 total. Did 1 mile pickup down the canyon in 5:36. Benjamin did it in 4:46. Otherwise, easy runs. Joseph and Jacob did 8, William 6, Stephen and Matthew 4, Sarah 5 with 0.75 pickup in 6:03, Mary and Bella 2.
Leg 1:
Distance10.000Time1:16:56.00Pace7:41.60
With Benjamin, part with Stephen, Matthew, William, Joseph, and Jacob.
Split 1:Distance5.050Time40:26.40Pace8:00.48ZoneEasy Miles
Cumilative:Distance5.050Time40:26.40Pace8:00.48
Split 2:Distance1.000Time5:36.30Pace5:36.30ZoneVO2 Max Miles
Cumilative:Distance6.050Time46:02.70Pace7:36.64
Split 3:Distance3.950Time30:53.30Pace7:49.19ZoneEasy Miles
Cumilative:Distance10.000Time1:16:56.00Pace7:41.60
 
Leg 2:
Distance2.000Time17:01.40Pace8:30.70ZoneEasy 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, Oct 11, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.000.001.1212.31

Fast Running Friend Workout - 2022-10-11 09:31:45
Workout Totals: Distance12.311Time1:36:10.30Pace7:48.71
12 total. William wanted to do a mile time trial on the track, but during the warm-up he was in a bad mood and was arguing with me, so I told him in that state of mind he was not ready to run an all out mile. So we had a mostly easy run. Benjamin and I did a mile pickup down the canyon. He ran 4:45, I got 5:33.
Leg 1:
Distance2.311Time19:24.00Pace8:23.68
With Joseph, Jacob, William, and Matthew.
Split 1:Distance1.000Time8:31.90Pace8:31.90ZoneEasy Miles
Cumilative:Distance1.000Time8:31.90Pace8:31.90
Split 2:Distance0.062Time0:18.40Pace4:56.77ZoneVO2 Max Miles
Cumilative:Distance1.062Time8:50.30Pace8:19.34
Split 3:Distance0.187Time1:53.50Pace10:06.95ZoneEasy Miles
Cumilative:Distance1.249Time10:43.80Pace8:35.45
Split 4:Distance0.062Time0:19.40Pace5:12.90ZoneVO2 Max Miles
Cumilative:Distance1.311Time11:03.20Pace8:25.87
Split 5:Distance1.000Time8:20.80Pace8:20.80ZoneEasy Miles
Cumilative:Distance2.311Time19:24.00Pace8:23.68
 
Leg 2:
Distance8.000Time59:42.40Pace7:27.80
With Benjamin, part with Joseph, Jacob, William, Stephen, and Matthew.
Split 1:Distance4.230Time33:14.60Pace7:51.54ZoneEasy Miles
Cumilative:Distance4.230Time33:14.60Pace7:51.54
Split 2:Distance1.000Time5:33.60Pace5:33.60ZoneVO2 Max Miles
Cumilative:Distance5.230Time38:48.20Pace7:25.16
Split 3:Distance2.770Time20:54.20Pace7:32.78ZoneEasy Miles
Cumilative:Distance8.000Time59:42.40Pace7:27.80
 
Leg 3:
Distance2.000Time17:03.90Pace8:31.95ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Oct 12, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.004.000.0012.25

Fast Running Friend Workout - 2022-10-12 09:13:36
Workout Totals: Distance12.250Time1:34:20.40Pace7:42.07
12 total. Did a 4 mile tempo run down the canyon in 23:49 playing a rabbit for Benjamin. It felt hard. Took a nap in the afternoon.

Benjamin had his best 2x4 this year so far. First one in 19:47, second in 20:04. Spasm in the last mile, had to slow down to 5:14. Apparently, focused massage of psoas and piriformis with the massage tool made quite a bit of a difference.
Leg 1:
Distance2.480Time19:45.90Pace7:58.19ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.000Time23:49.50Pace5:57.38ZoneThreshold Miles
Tempo run.
Leg 3:
Distance3.520Time30:53.60Pace8:46.59ZoneEasy Miles
Part with Benjamin, part alone.
Leg 4:
Distance2.000Time17:16.80Pace8:38.40ZoneEasy Miles
With Mary and Bella.
Leg 5:
Distance0.250Time2:34.60Pace10:18.40ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Oct 13, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.252.000.000.0012.25

Fast Running Friend Workout - 2022-10-13 09:33:27
Workout Totals: Distance12.250Time1:38:26.10Pace8:02.13
12 total. Was trying to get Stephen through a 2 mile tempo run at some respectable pace. He made it to 1 mile in 6:35, and really was out of it - we ran the next 0.25 in 1:54. So after 1.25 Matthew and I ran ahead and finished in 13:00. Joseph and William did a rabbit chase starting 1:30 behind. They ran together until the last 250 meters, then Joseph kicked trying to catch us and ran 68 for the last quarter with the total time of 11:32. William closed in 84 with the total time 11:50.

Jacob did 5:20 pace to failure. He did 5:20,5:22,5:23, then ran 84 and stopped at 3.25.

Benjamin did a mile pickup, do not remember how fast.
Leg 1:
Distance0.980Time8:04.50Pace8:14.39ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time13:00.50Pace6:30.25ZoneMarathon Pace Miles
With Matthew, part with Stephen.
Leg 3:
Distance7.020Time56:48.50Pace8:05.54ZoneEasy Miles
With Benjamin and Joseph, part with William, Stephen, and Matthew.
Leg 4:
Distance0.250Time2:45.10Pace11:00.40ZoneEasy Miles
With Leigha.
Leg 5:
Distance2.000Time17:47.50Pace8:53.75ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Oct 14, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-10-14 09:13:54
Workout Totals: Distance12.250Time1:38:36.80Pace8:03.00
12 total. Easy runs, usual distances. Do not remember if Benjamin did a mile pickup.
Leg 1:
Distance10.000Time1:18:33.20Pace7:51.32ZoneEasy Miles
With Joseph and Jacob, I think part with the younger kids.
Leg 2:
Distance0.250Time2:41.00Pace10:44.00ZoneEasy Miles
With Leigha.
Leg 3:
Distance2.000Time17:22.60Pace8:41.30ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Oct 15, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.007.000.0016.15

Fast Running Friend Workout - 2022-10-15 09:30:17
Workout Totals: Distance16.150Time2:00:34.20Pace7:27.94
16 total.

Did the 7 mile tempo down the canyon in 41:47 (5:50, 6:07, 6:01, 6:00, 5:55, 5:57, 5:57). Felt tired.

Jacob and Benjamin rabbit-chased me, both caught me, but we designed the gaps accordingly with the idea that they catch me somewhere in the middle unless something goes terribly wrong for them. Jacob improved his time a bit - 39:53, but he only had 5:37 in the last mile. His slowest mile was 5:50. My formula converts this to 1:16:38 half at the TOU half course.

Benjamin had a very good run. No spasms. Was a big sluggish in the first 4 miles, but then was able to shift gears in the last 3, I think he had 15:05 for the last 3 with the last mile in 4:57. Slowest mile was second in 5:23, it is a slow mile, plus he also fell asleep. According to my formula 35:32 -> 1:19:55 half, this gives him 1:09:03, fastest he has run this year so far. Another formula - last year he did 29:42 6 mile tempo (last 6 of 7) and this gave him 1:06:33 at the UVM half. If we are to take his last 6 in 30:50, this predicts 1:09:05 at the UVM half. If we are to take his best 6 from earlier runs (30:18), this gives us 1:07:53. However, this was done with a spasm resulting in a 5:13 last mile. Now we need to learn to run 7 miles at sub-5:00 with no spasms.

Joseph paced William in a 2 mile tempo down the canyon in 11:56. Otherwise, kids ran easy. Bella struggled today, was able to run only 1 mile in 8:59. Mary, however, was on the move in the second mile and ran 7:57.

Was able to take a short nap in the afternoon.
Leg 1:
Distance4.230Time35:32.50Pace8:24.14ZoneEasy Miles
Warm-up.
Leg 2:
Distance7.000Time41:47.60Pace5:58.23ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.920Time26:17.50Pace9:00.24ZoneEasy Miles
With Benjamin.
Leg 4:
Distance2.000Time16:56.60Pace8:28.30ZoneEasy Miles
With Mary, part with Bella.

Joybees 1 Miles: 16.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Oct 16, 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-speaking branch. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Oct 17, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-10-17 08:31:27
Workout Totals: Distance12.250Time1:36:54.30Pace7:54.64
12 total. Easy runs, usual distances, except for Bella. She struggled today, was able to run only 1 mile in 9:30. Benjamin did a mile pickup in 4:58, felt tired.
Leg 1:
Distance8.000Time1:02:42.30Pace7:50.29ZoneEasy Miles
With Benjamin and Jacob.
Leg 2:
Distance2.000Time14:35.60Pace7:17.80ZoneEasy Miles
With Benjamin.
Leg 3:
Distance2.000Time17:01.80Pace8:30.90ZoneEasy Miles
With Benjamin, Mary and Bella.
Leg 4:
Distance0.250Time2:34.60Pace10:18.40ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 18, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.190.000.000.1212.31

Fast Running Friend Workout - 2022-10-18 09:16:41
Workout Totals: Distance12.311Time1:43:03.60Pace8:22.28
12 total, easy runs for everybody except for William and Benjamin. Benjamin paced William to a new mile PR on the track at Orem High- 5:34.0 (81, 82, 84, 84). William is starting to climb out of the hole he's been in for the last 4 years and regain the mental toughness he had when he was 10 and won the state XC championship.
Leg 1:
Distance2.000Time16:57.70Pace8:28.85ZoneEasy Miles
With Bella and Benjamin.
Leg 2:
Distance1.561Time14:05.70Pace9:01.77
Warm-up with Benjamin and William.
Split 1:Distance1.000Time8:58.90Pace8:58.90ZoneEasy Miles
Cumilative:Distance1.000Time8:58.90Pace8:58.90
Split 2:Distance0.062Time0:19.90Pace5:20.97ZoneVO2 Max Miles
Cumilative:Distance1.062Time9:18.80Pace8:46.18
Split 3:Distance0.187Time1:59.60Pace10:39.57ZoneEasy Miles
Cumilative:Distance1.249Time11:18.40Pace9:03.15
Split 4:Distance0.062Time0:19.80Pace5:19.35ZoneVO2 Max Miles
Cumilative:Distance1.311Time11:38.20Pace8:52.57
Split 5:Distance0.250Time2:27.50Pace9:50.00ZoneEasy Miles
Cumilative:Distance1.561Time14:05.70Pace9:01.77
 
Leg 3:
Distance6.500Time52:35.90Pace8:05.52ZoneEasy Miles
With Benjamin, part with William.
Leg 4:
Distance2.000Time16:44.70Pace8:22.35ZoneEasy Miles
With Mary.
Leg 5:
Distance0.250Time2:39.60Pace10:38.40ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Oct 19, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-10-19 09:30:25
Workout Totals: Distance12.000Time1:36:07.50Pace8:00.62
12 total. Did a workout with Stephen, William, and Matthew. Matthew did 2x1 mile down the canyon with 0.5 recovery jog 5:54, 6:04. Better than last time. William helped pace. Stephen did the first 0.75 of the first interval in 4:27 (fell back a bit). Easy runs, usual distances for everybody else.
Leg 1:
Distance2.000Time17:47.20Pace8:53.60ZoneEasy Miles
With Bella.
Leg 2:
Distance0.980Time8:29.50Pace8:39.90ZoneEasy Miles
Warm-up.
Leg 3:
Distance2.500Time17:04.80Pace6:49.92
Workout with William, and Matthew, part with Stephen.
Split 1:Distance1.000Time5:54.50Pace5:54.50ZoneThreshold Miles
Cumilative:Distance1.000Time5:54.50Pace5:54.50
Split 2:Distance0.500Time5:05.40Pace10:10.80ZoneEasy Miles
Cumilative:Distance1.500Time10:59.90Pace7:19.93
Split 3:Distance1.000Time6:04.90Pace6:04.90ZoneThreshold Miles
Cumilative:Distance2.500Time17:04.80Pace6:49.92
 
Leg 4:
Distance4.520Time35:21.50Pace7:49.36ZoneEasy Miles
Part with the kids, part alone back to the car.
Leg 5:
Distance2.000Time17:24.50Pace8:42.25ZoneEasy Miles
With Benjamin and Mary.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Oct 20, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.004.000.0012.25

Fast Running Friend Workout - 2022-10-20 09:34:41
Workout Totals: Distance12.250Time1:34:41.70Pace7:43.81
12 total. Did a 4 mile tempo run in 23:42 down the canyon being a rabbit for Benjamin. Joseph and Jacob ran with me up to about 2.4 when Benjamin caught us, then ran with him to failure, then best pace to the finish. Jacob lasted about 0.75, Joseph about a quarter, but then he kicked at the end in 69. So Jacob had 23:05, Joseph I think got around 23:25.

Benjamin was sluggish today, did 20:26, 20:22, on the plus he sped up on the second interval, and did not get a spasm.

Easy runs, usual distances, otherwise.
Leg 1:
Distance2.480Time20:22.60Pace8:12.98ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.000Time23:42.00Pace5:55.50ZoneThreshold Miles
Tempo run.
Leg 3:
Distance3.520Time30:53.60Pace8:46.59ZoneEasy Miles
Cool-down/distance.
Leg 4:
Distance0.250Time2:42.80Pace10:51.20ZoneEasy Miles
With Leigha.
Leg 5:
Distance2.000Time17:00.70Pace8:30.35ZoneEasy Miles
With Mary.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Oct 21, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-10-21 09:44:03
Workout Totals: Distance12.000Time1:29:44.10Pace7:28.67
12 total. Easy runs, usual distances.
Leg 1:
Distance10.000Time1:13:35.20Pace7:21.52ZoneEasy Miles
With Benjamin, first mile with Bella and William.
Leg 2:
Distance2.000Time16:08.90Pace8:04.45ZoneEasy Miles
With Mary.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Oct 22, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.007.000.0016.40

Fast Running Friend Workout - 2022-10-22 08:39:54
Workout Totals: Distance16.400Time2:06:04.60Pace7:41.26
16 total. Did a 7 mile tempo run down the canyon. We had serious headwind today. I ran 43:54, 6:16 average, around 15-20 seconds per mile slower for the effort. Benjamin got 37:52, 5:23 average, also around 15-20 seconds per mile slower. Chad made it to about 3.5 with me. Jacob did 4x1 mile down the canyon with long rest. 5:06, 5:16, 5:24, 5:18. Joseph paced Bonnie for 2 miles in 12:32. Otherwise, easy runs, usual distances.

In the evening went to the activity in the Russian speaking branch. We started calling it "Russian speaking" among each other because we do not want it to be associated with the country of Russia in its current state. And here is why - an example. At the activity I met a woman from Hostomel who was there until March. What she told me had happened to her was consistent with other reports from that area. I am not a big fan of the US media, but what it reports concerning Russian atrocities is correct. If anybody doubts it, I can connect you with the eyewitnesses. If anything, our media leaves out the details that would offend sensitive minds. It also fails to properly capture the resilience and determination of the Ukrainian people. But it does report correct facts, do not doubt it.
Leg 1:
Distance4.230Time34:47.50Pace8:13.50ZoneEasy Miles
Warm-up.
Leg 2:
Distance7.000Time43:54.80Pace6:16.40ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.920Time27:32.10Pace9:25.79ZoneEasy Miles
To the car with Benjamin and Chad.
Leg 4:
Distance2.000Time17:07.30Pace8:33.65ZoneEasy Miles
With Benjamin, Mary, and Bella.
Leg 5:
Distance0.250Time2:42.90Pace10:51.60ZoneEasy Miles
With Bella and Leigha.

Joybees 1 Miles: 16.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Oct 23, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Spoke in the English ward on the atonement, then taught a lesson in the Russian-speaking branch for the young men. A short nap in the afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Oct 24, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-10-24 09:49:22
Workout Totals: Distance12.000Time1:34:28.70Pace7:52.39
12 total. Easy pace for me. Jacob and Benjamin did a mile pickup in 4:49. Joseph did 0.5 in 2:26. Otherwise, easy pace.
Leg 1:
Distance2.000Time17:04.10Pace8:32.05ZoneEasy Miles
With Mary, Bella, Benjamin, and William.
Leg 2:
Distance10.000Time1:17:24.60Pace7:44.46ZoneEasy Miles
With Benjamin, Joseph, and Jacob.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Oct 25, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Fast Running Friend Workout - 2022-10-25 09:42:55
Workout Totals: Distance12.000Time1:29:22.60Pace7:26.88
12 total. Did a 4 mile tempo being a rabbit for Benjamin. We had headwind today again, though not as much as on Saturday. So only maybe 10 seconds per mile. I ran 24:19. Jacob ran with me up to almost 2.5 when Benjamin caught us, then ran a bit less than a mile with him, and then jogged to the finish. Benjamin did 20:52, 21:19. Got a spasm in the last one, was running 6:00 pace at the end. It was colder today, and it rained. Maybe that contributed to the spasm.
Leg 1:
Distance2.480Time20:17.50Pace8:10.93ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.000Time24:19.90Pace6:04.98ZoneThreshold Miles
Tempo run.
Leg 3:
Distance5.520Time44:45.20Pace8:06.45ZoneEasy Miles
Distance/cool-down.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Oct 26, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.1212.37

Fast Running Friend Workout - 2022-10-26 09:02:29
Workout Totals: Distance12.374Time1:36:51.90Pace7:49.69
12 total. Easy runs, mostly. William, Matthew, Mary and Bella did a rabbit chase on the track. William ran 400 in 51, Matthew 55, Mary 200 in 44.6, and Bella 200 in 49.5 or so.
Leg 1:
Distance7.000Time52:02.30Pace7:26.04ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time8:38.40Pace8:38.40ZoneEasy Miles
With William, Stephen, Matthew, Mary, and Bella.
Leg 3:
Distance0.124Time0:49.60Pace6:40.00
With Mary.
Split 1:Distance0.000Time0:05.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:05.00Pace0:00.00
Split 2:Distance0.124Time0:44.60Pace5:59.68ZoneVO2 Max Miles
Cumilative:Distance0.124Time0:49.60Pace6:40.00
Leg 4:
Distance1.000Time8:58.30Pace8:58.30ZoneEasy Miles
With Mary, Bella, William, Stephen, and Matthew.
Leg 5:
Distance3.000Time23:42.80Pace7:54.27ZoneEasy Miles
With William, Joseph, and Jacob - if I remember right.
Leg 6:
Distance0.250Time2:40.50Pace10:42.00ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Oct 27, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.310.002.000.0012.31

Fast Running Friend Workout - 2022-10-27 10:03:29
Workout Totals: Distance12.310Time1:38:50.50Pace8:01.76
12 total. Paced Matthew in 2x1 mile down the canyon with Benjamin and William. Matthew did 5:58, 5:55. I was happy about that. Stephen did the first mile. I was happy about that as well. Easy runs, usual distances otherwise.
Leg 1:
Distance0.980Time8:12.80Pace8:22.86ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.500Time16:53.60Pace6:45.44
Matthew's workout.
Split 1:Distance1.000Time5:58.50Pace5:58.50ZoneThreshold Miles
Cumilative:Distance1.000Time5:58.50Pace5:58.50
Split 2:Distance0.500Time5:00.00Pace10:00.00ZoneEasy Miles
Cumilative:Distance1.500Time10:58.50Pace7:19.00
Split 3:Distance1.000Time5:55.10Pace5:55.10ZoneThreshold Miles
Cumilative:Distance2.500Time16:53.60Pace6:45.44
 
Leg 3:
Distance6.520Time52:40.60Pace8:04.75ZoneEasy Miles
Distance/cool-down.
Leg 4:
Distance2.060Time18:15.00Pace8:51.55
With Mary and Bella.
Split 1:Distance0.936Time8:21.60Pace8:55.90ZoneEasy Miles
Cumilative:Distance0.936Time8:21.60Pace8:55.90
Split 2:Distance0.124Time0:53.80Pace7:13.87ZoneEasy Miles
Cumilative:Distance1.060Time9:15.40Pace8:43.96
Split 3:Distance1.000Time8:59.60Pace8:59.60ZoneEasy Miles
Cumilative:Distance2.060Time18:15.00Pace8:51.55
 
Leg 5:
Distance0.250Time2:48.50Pace11:14.00ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Oct 28, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.007.000.0016.25

Fast Running Friend Workout - 2022-10-28 09:34:29
Workout Totals: Distance16.250Time1:57:12.70Pace7:12.78
16+ total. Did a 7 mile tempo run down the canyon playing a rabbit for Benjamin. This was his last workout as a single man.

The wind was better today. I ran my fastest time. Splits 5:38, 6:03, 5:56, 5:56, 5:56, 5:58, 5:56. The form felt better. Possibly due to the new skiing machine exercise I started doing - pulling the cords with both hands while standing on one leg alternating left and right, as opposed to standing on both legs. All thing while paying a particular attention to achieving proper forward thrust - especially on the right side where I have a problem.

Benjamin was running well up until 5 miles (25:28), but then he hit a really bad spasm, and ended up with 5:45 average for the last 2 miles, total time 36:58. He did the skiing machine exercise a couple of times as well over the last two days. So perhaps his form was also changed. We need to think about what happened and what to do about it.

Jacob did 3x1 mile down the canyon 5:09, 5:00, 5:10 in the afternoon. By then there was significant headwind.

Easy runs otherwise.
Leg 1:
Distance4.230Time33:16.70Pace7:52.03ZoneEasy Miles
Warm-up.
Leg 2:
Distance7.000Time41:23.70Pace5:54.81ZoneThreshold Miles
Tempo run.
Leg 3:
Distance4.770Time40:04.80Pace8:24.15ZoneEasy Miles
Distance/cool-down.
Leg 4:
Distance0.250Time2:27.50Pace9:50.00ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Oct 29, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-10-29 06:16:58
Workout Totals: Distance12.250Time1:30:19.80Pace7:22.43
12 total. Easy pace. Benjamin and Maddy got married. Busy day. Everybody got their distances in, though.
Leg 1:
Distance12.000Time1:27:31.50Pace7:17.62ZoneEasy Miles
With Benjamin, Jacob, and Noah. Part with William.
Leg 2:
Distance0.250Time2:48.30Pace11:13.20ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Oct 30, 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-speaking branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Oct 31, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.940.120.000.0012.06

Fast Running Friend Workout - 2022-10-31 08:21:41
Workout Totals: Distance12.060Time1:35:33.30Pace7:55.40
12 total. Easy runs, usual distances for everybody. Mary and Bella did a 200 pickup on the track in the middle of their run. Mary 45, Bella 50.7. William had a sore throat, ran only 1 mile. Usual distances otherwise.
Leg 1:
Distance8.000Time1:01:40.50Pace7:42.56ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.060Time18:15.20Pace8:51.65
With Mary, Bella, Stephen and Matthew.
Split 1:Distance0.936Time8:22.40Pace8:56.75ZoneEasy Miles
Cumilative:Distance0.936Time8:22.40Pace8:56.75
Split 2:Distance0.124Time0:50.80Pace6:49.68ZoneMarathon Pace Miles
Cumilative:Distance1.060Time9:13.20Pace8:41.89
Split 3:Distance1.000Time9:02.00Pace9:02.00ZoneEasy Miles
Cumilative:Distance2.060Time18:15.20Pace8:51.65
 
Leg 3:
Distance2.000Time15:37.60Pace7:48.80ZoneEasy Miles
With Joseph and Jacob.

Joybees 1 Miles: 12.06
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
276.232.1256.003.36337.71
Joybees 1 Miles: 337.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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