Breaking the Wall

October 2023

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 153.33 Year: 1102.27
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
304.721.0023.500.00329.22
Black Crocs 2023 Miles: 329.21
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2023-10-02 08:53:50
Workout Totals: Distance12.120Time1:38:40.90Pace8:08.52
12 total. Easy pace.
Leg 1:
Distance10.120Time1:20:46.50Pace7:58.90ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time9:54.80Pace9:54.80ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time7:59.60Pace7:59.60ZoneEasy Miles
With Mary, Bella, and Stephen.

Black Crocs 2023 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-10-03 10:30:50
Workout Totals: Distance12.000Time1:34:56.90Pace7:54.74
12 total. Did a mile time trial with Bella and Leigha at Orem High. Bella started too fast with 45 seconds for the first 209 meters, and then paid for it finishing in 7:18. Then she rested while Leigha ran a PR of 8:53.9. Bella tried again, this time I told her to follow my pacing, but she was too tired and ran 7:20.
Leg 1:
Distance4.000Time31:45.20Pace7:56.30ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time7:18.60Pace7:18.60ZoneEasy Miles
Pacing Bella with Stephen and Matthew.
Leg 3:
Distance1.000Time8:53.90Pace8:53.90ZoneEasy Miles
Pacing Leigha with Stephen and Matthew.
Leg 4:
Distance1.000Time7:20.90Pace7:20.90ZoneEasy Miles
Pacing Bella.
Leg 5:
Distance5.000Time39:38.30Pace7:55.66ZoneEasy Miles
Alone.

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

Fast Running Friend Workout - 2023-10-04 08:34:07
Workout Totals: Distance12.000Time1:33:21.60Pace7:46.80
12 total. Did a 3 mile tempo down the canyon in 17:56. Matthew and William made it to 2 miles with me in 11:59. Bonnie ran 12:04. Jacob did 3x0.5 2:15, 2:18, 2:17. Bella did another time trial and this time got her record by 2 seconds - 7:12.3.
Leg 1:
Distance0.980Time8:42.20Pace8:52.86ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:56.50Pace5:58.83ZoneThreshold Miles
Tempo run.
Leg 3:
Distance6.020Time50:12.00Pace8:20.33ZoneEasy Miles
Distance.
Leg 4:
Distance1.000Time7:12.30Pace7:12.30ZoneEasy Miles
Pacing Bella.
Leg 5:
Distance1.000Time9:18.60Pace9:18.60ZoneEasy Miles
With Leigha.

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

Fast Running Friend Workout - 2023-10-05 09:49:53
Workout Totals: Distance12.000Time1:38:22.70Pace8:11.89
12 total. Easy pace.
Leg 1:
Distance4.000Time31:40.90Pace7:55.23ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance6.000Time46:52.40Pace7:48.73ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:55.90Pace9:55.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time9:53.50Pace9:53.50ZoneEasy Miles
With Mary and Bella.

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

Fast Running Friend Workout - 2023-10-06 09:29:19
Workout Totals: Distance12.000Time1:38:47.00Pace8:13.92
12 total. Easy pace. William ran 5:18 mile down the canyon paced by Jacob.
Leg 1:
Distance10.000Time1:19:51.70Pace7:59.17ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time10:11.50Pace10:11.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:43.80Pace8:43.80ZoneEasy Miles
With Mary and Bella.

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

Fast Running Friend Workout - 2023-10-07 08:49:37
Workout Totals: Distance16.000Time2:06:28.40Pace7:54.27
16 total. Did a 3 mile tempo run down the canyon in 17:54. Joseph paced us. Bonnie made it to 1.5. Matthew made it to 2.25. At that point he was 2 seconds behind 6:00 pace, but then he slowed down a lot and I stopped him at around 2.4.
Leg 1:
Distance0.980Time7:57.30Pace8:07.04ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:54.90Pace5:58.30ZoneThreshold Miles
Tempo run.
Leg 3:
Distance10.020Time1:20:48.50Pace8:03.88ZoneEasy Miles
Distance.
Leg 4:
Distance1.000Time10:20.00Pace10:20.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time9:27.70Pace9:27.70ZoneEasy Miles
With Mary and Bella.

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

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-10-09 08:41:49
Workout Totals: Distance12.000Time1:35:48.90Pace7:59.07
12 total. Easy pace.
Leg 1:
Distance10.000Time1:16:38.50Pace7:39.85ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time10:17.90Pace10:17.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:52.50Pace8:52.50ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Fast Running Friend Workout - 2023-10-10 09:19:08
Workout Totals: Distance12.020Time1:38:32.70Pace8:11.91
12 total. Easy pace for me. Jacob tried the mile on the track, did not have it, ran 5:00.
Leg 1:
Distance1.560Time12:32.40Pace8:02.31ZoneEasy Miles
Warm-up.
Leg 2:
Distance8.460Time1:06:56.20Pace7:54.73ZoneEasy Miles
The rest of the run.
Leg 3:
Distance1.000Time10:12.80Pace10:12.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time8:51.30Pace8:51.30ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.080.004.000.0012.08

Fast Running Friend Workout - 2023-10-11 08:45:50
Workout Totals: Distance12.080Time1:31:26.30Pace7:34.16
12 total. Did 2x2 down, 12:05, 11:51. This was rather unintended. It was supposed to be just a 3 mile interval. On the first one William made it to 1 mile, Matthew to 1.25 or 1 - do not remember, Bonnie to 1.5. Then I started losing it, and figured something was wrong, so I decided to stop at 2 and re-evaluate. After some jogging and thinking, I decided to try at least a quick mile. I focused, and was able to run 2 instead.

Jacob did a mile time trial, I gave him a target of 66 start, he started in 68, and then completely fell apart and ran 5:10.
Leg 1:
Distance0.980Time8:23.70Pace8:33.98ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:05.50Pace6:02.75ZoneThreshold Miles
First interval.
Leg 3:
Distance2.580Time20:53.20Pace8:05.74ZoneEasy Miles
Recovery.
Leg 4:
Distance2.000Time11:51.90Pace5:55.95ZoneThreshold Miles
Second interval.
Leg 5:
Distance2.520Time20:15.10Pace8:02.18ZoneEasy Miles
Distance/cool-down.
Leg 6:
Distance1.000Time9:59.10Pace9:59.10ZoneEasy Miles
With Mary, Bella, Leigha, and Stephen.
Leg 7:
Distance1.000Time7:57.80Pace7:57.80ZoneEasy Miles
With Mary, Bella, and Stephen.

Black Crocs 2023 Miles: 12.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.010.000.000.0012.01

Fast Running Friend Workout - 2023-10-12 09:13:07
Workout Totals: Distance12.005Time1:39:04.90Pace8:15.20
12 total. Jacob tried the mile again, ran 5:09. Same pattern. Turnover drops and there is nothing he can do about it. Need to do some thinking about how to fix it.
Leg 1:
Distance1.560Time12:59.30Pace8:19.55ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.645Time5:09.30Pace7:59.53
Timing Jacob's mile.
Split 1:Distance0.073Time0:35.10Pace8:00.82ZoneEasy Miles
Cumilative:Distance0.073Time0:35.10Pace8:00.82
Split 2:Distance0.070Time0:33.70Pace8:01.43ZoneEasy Miles
Cumilative:Distance0.143Time1:08.80Pace8:01.12
Split 3:Distance0.080Time0:38.50Pace8:01.25ZoneEasy Miles
Cumilative:Distance0.223Time1:47.30Pace8:01.17
Split 4:Distance0.078Time0:37.20Pace7:56.92ZoneEasy Miles
Cumilative:Distance0.301Time2:24.50Pace8:00.07
Split 5:Distance0.088Time0:42.40Pace8:01.82ZoneEasy Miles
Cumilative:Distance0.389Time3:06.90Pace8:00.46
Split 6:Distance0.084Time0:40.10Pace7:57.38ZoneEasy Miles
Cumilative:Distance0.473Time3:47.00Pace7:59.92
Split 7:Distance0.090Time0:43.00Pace7:57.78ZoneEasy Miles
Cumilative:Distance0.563Time4:30.00Pace7:59.57
Split 8:Distance0.082Time0:39.30Pace7:59.27ZoneEasy Miles
Cumilative:Distance0.645Time5:09.30Pace7:59.53
 
Leg 3:
Distance7.800Time1:01:45.70Pace7:55.09ZoneEasy Miles
Distance, part with the kids, part alone.
Leg 4:
Distance1.000Time10:27.70Pace10:27.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time8:42.90Pace8:42.90ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2023-10-13 08:43:32
Workout Totals: Distance12.000Time1:37:50.70Pace8:09.22
12 total. Did stride experiments with Jacob. He did 0.5 in 2:33, then 1 mile with me in 5:49.
Leg 1:
Distance8.000Time1:03:06.20Pace7:53.27
With Jacob.
Split 1:Distance4.230Time34:12.20Pace8:05.15ZoneEasy Miles
Cumilative:Distance4.230Time34:12.20Pace8:05.15
Split 2:Distance0.500Time3:02.30Pace6:04.60ZoneThreshold Miles
Cumilative:Distance4.730Time37:14.50Pace7:52.41
Split 3:Distance0.250Time2:15.90Pace9:03.60ZoneEasy Miles
Cumilative:Distance4.980Time39:30.40Pace7:55.98
Split 4:Distance1.000Time5:49.70Pace5:49.70ZoneThreshold Miles
Cumilative:Distance5.980Time45:20.10Pace7:34.87
Split 5:Distance2.020Time17:46.10Pace8:47.77ZoneEasy Miles
Cumilative:Distance8.000Time1:03:06.20Pace7:53.27
 
Leg 2:
Distance2.000Time15:29.90Pace7:44.95ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time10:26.80Pace10:26.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time8:47.80Pace8:47.80ZoneEasy Miles
With Mary and Bella.

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

Fast Running Friend Workout - 2023-10-14 09:33:26
Workout Totals: Distance16.000Time2:04:29.40Pace7:46.84
16 total. Did a 3 mile tempo down the canyon in 17:49. Jacob did a turnover workout trying to keep the turnover until the pace dropped to slower than 5:00 and the turnover dropped to slower than 170. He did 0.75 in 3:40 (with Joseph), then 0.25 in 79 (also with Joseph), then a few 0.5 in 2:33 or so.

Matthew ran the first two miles with me, do not remember what Bonnie or William did. We did 6:00 to failure or to 3 miles.
Leg 1:
Distance0.980Time8:11.50Pace8:21.53ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:49.90Pace5:56.63ZoneThreshold Miles
Tempo run.
Leg 3:
Distance10.020Time1:19:32.10Pace7:56.26ZoneEasy Miles
Distance.
Leg 4:
Distance1.000Time10:20.00Pace10:20.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time8:35.90Pace8:35.90ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-10-16 08:50:45
Workout Totals: Distance12.000Time1:36:32.30Pace8:02.69
12 total. Easy pace.
Leg 1:
Distance10.000Time1:18:25.10Pace7:50.51ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time10:16.80Pace10:16.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time7:50.40Pace7:50.40ZoneEasy Miles
With Mary and Bella.

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

Fast Running Friend Workout - 2023-10-17 09:15:35
Workout Totals: Distance12.000Time1:37:05.30Pace8:05.44
12 total. Easy pace.
Leg 1:
Distance10.000Time1:18:09.50Pace7:48.95ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time10:13.00Pace10:13.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:42.80Pace8:42.80ZoneEasy Miles
With Mary and Bella.

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

Fast Running Friend Workout - 2023-10-18 09:16:31
Workout Totals: Distance12.000Time1:34:29.90Pace7:52.49
12 total. Did a 3 mile tempo in 17:47. Bonnie and Matthew made it to 2 miles, if I remember right. Jacob did mile repeats - 5:00, 5:30, 5:15, 5:05 if I remember right. The fourth one was after a long rest. Towards the end he recovered his turnover and was able to run more normally. Joseph ran with me, if I remember right.
Leg 1:
Distance0.980Time8:06.40Pace8:16.33ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:47.30Pace5:55.77ZoneThreshold Miles
Tempo run.
Leg 3:
Distance6.020Time49:59.90Pace8:18.32ZoneEasy Miles
Distance.
Leg 4:
Distance1.000Time10:44.20Pace10:44.20ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 5:
Distance1.000Time7:52.10Pace7:52.10ZoneEasy Miles
With Mary and Bella.

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

Fast Running Friend Workout - 2023-10-19 09:15:38
Workout Totals: Distance12.000Time1:36:20.50Pace8:01.71
12 total. Easy runs, usual distances.
Leg 1:
Distance10.000Time1:17:12.90Pace7:43.29ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time10:46.40Pace10:46.40ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3:
Distance1.000Time8:21.20Pace8:21.20ZoneEasy Miles
With Mary and Bella.

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

Fast Running Friend Workout - 2023-10-20 09:04:49
Workout Totals: Distance12.000Time1:33:42.30Pace7:48.53
12 total. Easy pace.
Leg 1:
Distance10.000Time1:14:39.10Pace7:27.91ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time10:42.30Pace10:42.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:20.90Pace8:20.90ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.951.003.000.0015.95

Fast Running Friend Workout - 2023-10-21 07:37:33
Workout Totals: Distance15.950Time2:08:20.60Pace8:02.80
Almost 16 total. Paced Julia through 1 mile in 6:59 on the track. Then ran a 3 mile tempo down the canyon in 17:45. I believe Bonnie and Matthew made it to 2 miles with me. Jacob did 4x1 mile down, if I remember right, 4:59, 5:02, 5:05, 5:02.

Benjamin raced a 10K in 34:48. His GPS showed the course to be short. The course was hilly and he won by 3 minutes, got $50, first prize money in a while. Maddy got lost, ended up 9:30 average for the distance that was closer to 4 miles.
Leg 1:
Distance1.000Time9:28.30Pace9:28.30ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time6:59.50Pace6:59.50ZoneMarathon Pace Miles
Paced Julia.
Leg 3:
Distance0.950Time8:30.60Pace8:57.47ZoneEasy Miles
Cool-down with Julia.
Leg 4:
Distance0.980Time8:16.50Pace8:26.63ZoneEasy Miles
Warm-up with the kids.
Leg 5:
Distance3.000Time17:45.80Pace5:55.27ZoneThreshold Miles
Tempo run.
Leg 6:
Distance7.020Time57:42.20Pace8:13.19ZoneEasy Miles
Distance.
Leg 7:
Distance1.000Time10:49.30Pace10:49.30ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 8:
Distance1.000Time8:48.40Pace8:48.40ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 15.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2023-10-23 08:47:15
Workout Totals: Distance12.044Time1:38:51.80Pace8:12.51
12 total. William did a mile time trial. Jacob paced him for the whole thing, Bonnie provided motivation in the last 800 meters. I ran around the field and yelled splits. He ended up running a PR of 5:23.7 with fairly even splits. That is an important step for him as he had been struggling lately.
Leg 1:
Distance1.000Time8:32.10Pace8:32.10ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.674Time5:23.70Pace8:00.27
William's mile time trial.
Split 1:Distance0.005Time0:02.60Pace8:40.00ZoneEasy Miles
Cumilative:Distance0.005Time0:02.60Pace8:40.00
Split 2:Distance0.079Time0:37.90Pace7:59.75ZoneEasy Miles
Cumilative:Distance0.084Time0:40.50Pace8:02.14
Split 3:Distance0.085Time0:41.00Pace8:02.35ZoneEasy Miles
Cumilative:Distance0.169Time1:21.50Pace8:02.25
Split 4:Distance0.087Time0:41.60Pace7:58.16ZoneEasy Miles
Cumilative:Distance0.256Time2:03.10Pace8:00.86
Split 5:Distance0.084Time0:40.30Pace7:59.76ZoneEasy Miles
Cumilative:Distance0.340Time2:43.40Pace8:00.59
Split 6:Distance0.084Time0:40.40Pace8:00.95ZoneEasy Miles
Cumilative:Distance0.424Time3:23.80Pace8:00.66
Split 7:Distance0.081Time0:38.70Pace7:57.78ZoneEasy Miles
Cumilative:Distance0.505Time4:02.50Pace8:00.20
Split 8:Distance0.083Time0:40.00Pace8:01.93ZoneEasy Miles
Cumilative:Distance0.588Time4:42.50Pace8:00.44
Split 9:Distance0.086Time0:41.20Pace7:59.07ZoneEasy Miles
Cumilative:Distance0.674Time5:23.70Pace8:00.27
 
Leg 3:
Distance8.370Time1:06:59.10Pace8:00.18ZoneEasy Miles
Distance, part with Jacob and William.
Leg 4:
Distance1.000Time9:21.40Pace9:21.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time8:35.50Pace8:35.50ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2023-10-24 10:26:57
Workout Totals: Distance13.000Time1:44:26.90Pace8:02.07
13 total. Easy pace.
Leg 1:
Distance4.000Time31:01.10Pace7:45.27ZoneEasy Miles
I think this was with Matthew.
Leg 2:
Distance6.000Time47:32.80Pace7:55.47ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time16:56.60Pace8:28.30ZoneEasy Miles
With Mary and Bella.
Leg 4:
Distance1.000Time8:56.40Pace8:56.40ZoneEasy Miles
With Leigha.

Black Crocs 2023 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2023-10-25 09:37:24
Workout Totals: Distance12.000Time1:30:53.30Pace7:34.44
12 total. Did a 3 mile tempo run in 17:49. Jacob did 2 miles in 10:25. Bonnie made it to 2 miles if I remember right. Matthew made it to 2.5 in 15:02. Joseph ran with me then kicked in 71 at the end.
Leg 1:
Distance0.980Time8:04.00Pace8:13.88ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:49.90Pace5:56.63ZoneThreshold Miles
Tempo run.
Leg 3:
Distance6.020Time47:10.60Pace7:50.20ZoneEasy Miles
Distance.
Leg 4:
Distance1.000Time9:51.10Pace9:51.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time7:57.70Pace7:57.70ZoneEasy Miles
With Mary and Bella.

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

Fast Running Friend Workout - 2023-10-26 17:21:01
Workout Totals: Distance12.000Time1:36:11.00Pace8:00.92
12 total. Easy pace.
Leg 1:
Distance4.000Time31:04.60Pace7:46.15ZoneEasy Miles
With Matthew.
Leg 2:
Distance6.000Time47:40.40Pace7:56.73ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:42.00Pace9:42.00ZoneEasy Miles
With Mary, Leigha, and Bella.
Leg 4:
Distance1.000Time7:44.00Pace7:44.00ZoneEasy Miles
With Bella.

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

Fast Running Friend Workout - 2023-10-27 08:43:41
Workout Totals: Distance12.000Time1:35:00.20Pace7:55.02
12 total. Did a 3 mile tempo in 17:49. Do not remember how far Matthew and Bonnie went, I think they both made it to 2. Jacob did 1 mile with Benjamin in 5:01, then rested and did another in 5:05 if I remember right. Benjamin did 3 in 14:55.

Then we paced Maddy in a time trial. She ran 1 mile on the track in 7:58.5. Interestingly enough, Benjamin ran almost this same time when he was 5.
Leg 1:
Distance0.980Time8:11.00Pace8:21.02ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:49.50Pace5:56.50ZoneEasy Miles
Tempo run.
Leg 3:
Distance3.020Time26:20.70Pace8:43.41ZoneEasy Miles
Distance.
Leg 4:
Distance1.000Time7:58.50Pace7:58.50ZoneEasy Miles
Pacing Maddy.
Leg 5:
Distance2.000Time16:02.80Pace8:01.40ZoneEasy Miles
More distance with Benjamin.
Leg 6:
Distance1.000Time8:26.60Pace8:26.60ZoneEasy Miles
With Mary and Bella.
Leg 7:
Distance1.000Time10:11.10Pace10:11.10ZoneEasy Miles
With Mary, Bella, and Leigha.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Fast Running Friend Workout - 2023-10-28 06:18:23
Workout Totals: Distance16.000Time2:03:46.70Pace7:44.17
16 total. Easy pace.
Leg 1:
Distance14.000Time1:46:39.60Pace7:37.11ZoneEasy Miles
With Benjamin.
Leg 2:
Distance2.000Time17:07.10Pace8:33.55ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-10-30 09:34:00
Workout Totals: Distance12.000Time1:34:12.30Pace7:51.02
12 total. Easy pace.
Leg 1:
Distance10.000Time1:15:45.20Pace7:34.52ZoneEasy Miles
Part with Joseph and Jacob, part alone.
Leg 2:
Distance1.000Time9:55.70Pace9:55.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:31.40Pace8:31.40ZoneEasy Miles
With Mary and Bella.

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

Fast Running Friend Workout - 2023-10-31 09:23:34
Workout Totals: Distance12.000Time1:35:26.50Pace7:57.21
12 total. Easy pace.
Leg 1:
Distance4.000Time30:59.10Pace7:44.77ZoneEasy Miles
With Matthew.
Leg 2:
Distance6.000Time47:07.90Pace7:51.32ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:37.10Pace9:37.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time7:42.40Pace7:42.40ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
304.721.0023.500.00329.22
Black Crocs 2023 Miles: 329.21
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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