Breaking the Wall

Utah USATF XC Championship

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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: 870.94
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
295.621.4511.2511.56319.88
Black Crocs 2023 Miles: 295.88
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Nov 01, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.002.2511.50

Fast Running Friend Workout - 2023-11-01 08:58:35
Workout Totals: Distance11.500Time1:28:28.10Pace7:41.57
11.5 total. Did 3x0.75 with 0.125 recovery with Matthew and Joseph. Bonnie did the first interval with us and fell back on the second. Jacob did 10x0.25 with 100 meter recovery in the 66-70 range.
Leg 1:
Distance0.980Time8:00.90Pace8:10.71ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.500Time15:11.30Pace6:04.52
Workout.
Split 1:Distance0.750Time4:17.10Pace5:42.80ZoneVO2 Max Miles
Cumilative:Distance0.750Time4:17.10Pace5:42.80
Split 2:Distance0.125Time1:07.00Pace8:56.00ZoneEasy Miles
Cumilative:Distance0.875Time5:24.10Pace6:10.40
Split 3:Distance0.750Time4:23.40Pace5:51.20ZoneVO2 Max Miles
Cumilative:Distance1.625Time9:47.50Pace6:01.54
Split 4:Distance0.125Time1:01.90Pace8:15.20ZoneEasy Miles
Cumilative:Distance1.750Time10:49.40Pace6:11.09
Split 5:Distance0.750Time4:21.90Pace5:49.20ZoneVO2 Max Miles
Cumilative:Distance2.500Time15:11.30Pace6:04.52
 
Leg 3:
Distance6.020Time47:46.20Pace7:56.11ZoneEasy Miles
Distance.
Leg 4:
Distance1.000Time9:47.50Pace9:47.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time7:42.20Pace7:42.20ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Nov 02, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-11-02 09:56:33
Workout Totals: Distance12.000Time1:35:47.80Pace7:58.98
12 total. Easy pace.
Leg 1:
Distance4.000Time31:27.50Pace7:51.88ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance6.000Time47:00.50Pace7:50.08ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:27.50Pace9:27.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time7:52.30Pace7:52.30ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Nov 03, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-11-03 09:20:09
Workout Totals: Distance12.000Time1:33:21.30Pace7:46.78
12 total. Easy pace.
Leg 1:
Distance4.000Time30:58.40Pace7:44.60ZoneEasy Miles
With Matthew.
Leg 2:
Distance6.000Time44:58.20Pace7:29.70ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:29.40Pace9:29.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time7:55.30Pace7:55.30ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Nov 04, 2023
Race: Utah USATF XC Championship (3.107 Miles) 00:19:55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.010.000.003.1117.12

Fast Running Friend Workout - 2023-11-04 09:28:56
Workout Totals: Distance7.235Time53:30.20Pace7:23.70
USATF Utah Cross-Country Championship.

I ran the 5 K in 19:55.3. Teren wheeled the courses, and there were accurate 1KM marks. Doug's system even recorded official splits by KM. Mine were 3:53.1, 3:55.5, 4:06.0, 3:55.4, 4:05.3. I was happy to dip under 20 on an accurate cross-country course one more time.

Kids:

5К

Joseph 18:57.3 (3:40.5, 3:44.4, 3:53.5, 3:49.9, 3:49.2).


Jacob 18:29.9 (3:25.8, 3:31.1, 3:52.6, 3:51.0, 3:49.4)

William 20:57.0 (3:55.5, 3:56.4, 4:05.7, 4:25.4, 4:34.0)

Bonnie 22:20.0 (4:00.1, 4:18.2, 4:39.0, 4:49.1, 4:33.6).

4К

Stephen 18:39.7 (04:09.2,04:47.5,04:53.0,04:50.0)

3K

Matthew 11:32.4 (03:38.8,03:51.9,04:01.7)

Mary 17:02.0
(04:44.0,05:47.6,06:30.4)

2 K

Bella 09:18.5
(04:20.8,04:57.7)

Bella became the 9-10 State Champion. Matthew was 6th.

Jacob had the run that I was expecting based on his training. We need to figure something out with this slowdown after the start. Joseph had not been training super-hard due to his knee pain issue. I was happy that he was able to run an even pace, though.

William was running great up until about half-way through. He passed me. But then he faded. His lack of serious training showed. He has not been super-motivated to run enough miles, though he does get out every day.

Mary was sick with a cold, but I think there was a mental issue involved as well. She started crying mid-race, and learned again that crying and competitive running do not mix.

Stephen learned the same lesson. He had a decent start, but then started swatting flies and crying, which resulted in him getting beat by Bella. I gave him a challenge to beat Bella's time twice. He said he thought it would be easy, I warned him that with his history it would not. And he ended up 3 seconds behind the target. But at least he averaged sub-8:00, which he had not always been able to do in a state of panic, especially in cross-country.

I kept running around while I watched kids race and in between, and I think ended up with around 18 miles or so.
Leg 1:
Distance2.025Time16:29.00Pace8:08.40ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.107Time19:55.40Pace6:24.74ZoneVO2 Max Miles
Race.
Leg 3:
Distance2.103Time17:05.80Pace8:07.78ZoneEasy Miles
Distance.
Fast Running Friend Workout - 2023-11-04 11:20:30
Workout Totals: Distance9.877Time1:26:47.00Pace8:47.18
 
Leg 1:
Distance8.877Time1:17:08.20Pace8:41.37ZoneEasy Miles
Running around, cheering.
Leg 2:
Distance1.000Time9:38.80Pace9:38.80ZoneEasy Miles
With Leigha.

Black Crocs 2023 Miles: 17.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Nov 05, 2023
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
Mon, Nov 06, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-11-06 08:38:09
Workout Totals: Distance12.000Time1:32:44.90Pace7:43.74
12 total. Easy pace for everyone.
Leg 1:
Distance10.000Time1:14:22.90Pace7:26.29ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time10:15.00Pace10:15.00ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3:
Distance1.000Time8:07.00Pace8:07.00ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Nov 07, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-11-07 07:36:36
Workout Totals: Distance12.000Time1:30:46.60Pace7:33.88
12 total, easy pace. Jacob did 1.5 in a fartlek down the canyon in 8:05.
Leg 1:
Distance10.000Time1:14:56.60Pace7:29.66ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance2.000Time15:50.00Pace7:55.00ZoneEasy Miles
With Matthew.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Nov 08, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.002.250.0012.00

Fast Running Friend Workout - 2023-11-08 08:47:39
Workout Totals: Distance12.000Time1:32:35.50Pace7:42.96
12 total. Did 2.5 0.75/0.125 workout with Matthew in 15:08 (4:17, 4:27, 4:27). I think Bonnie ran the first interval with us, and part of the second.
Leg 1:
Distance0.980Time8:13.10Pace8:23.16ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.500Time15:08.60Pace6:03.44
Workout.
Split 1:Distance0.750Time4:17.60Pace5:43.47ZoneThreshold Miles
Cumilative:Distance0.750Time4:17.60Pace5:43.47
Split 2:Distance0.125Time0:59.70Pace7:57.60ZoneEasy Miles
Cumilative:Distance0.875Time5:17.30Pace6:02.63
Split 3:Distance0.750Time4:27.10Pace5:56.13ZoneThreshold Miles
Cumilative:Distance1.625Time9:44.40Pace5:59.63
Split 4:Distance0.125Time0:57.10Pace7:36.80ZoneEasy Miles
Cumilative:Distance1.750Time10:41.50Pace6:06.57
Split 5:Distance0.750Time4:27.10Pace5:56.13ZoneThreshold Miles
Cumilative:Distance2.500Time15:08.60Pace6:03.44
 
Leg 3:
Distance6.520Time52:16.10Pace8:01.00ZoneEasy Miles
Distance.
Leg 4:
Distance2.000Time16:57.70Pace8:28.85ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Nov 09, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-11-09 09:26:59
Workout Totals: Distance12.000Time1:37:00.00Pace8:05.00
12 total. Easy pace for me. Jacob did a fartlek 5000 on the track 400 dream goal 75 100 target 30, last interval 500. His total time was 18:21. He started out the first 3 in 75, then faded to 78-80, even had one mentally falling apart to 88, but then ran 1:36 for the last 500.
Leg 1:
Distance10.000Time1:19:39.60Pace7:57.96ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance2.000Time17:20.40Pace8:40.20ZoneEasy 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
Fri, Nov 10, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-11-10 09:28:45
Workout Totals: Distance12.000Time1:34:20.40Pace7:51.70
12 total. Easy pace.
Leg 1:
Distance4.000Time31:13.70Pace7:48.43ZoneEasy Miles
With Matthew.
Leg 2:
Distance6.000Time47:20.60Pace7:53.43ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time15:46.10Pace7:53.05ZoneEasy Miles
I think I ran this alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Nov 11, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.000.0014.00

Fast Running Friend Workout - 2023-11-11 07:56:24
Workout Totals: Distance14.000Time1:50:43.10Pace7:54.51
14 total. Did a 3 mile tempo with Matthew in 18:28. Jacob did 2 miles in 10:25, then waited for us, and finished the last mile with us.
Leg 1:
Distance0.980Time8:47.90Pace8:58.67ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:28.50Pace6:09.50ZoneThreshold Miles
Tempo run with Matthew.
Leg 3:
Distance2.020Time16:48.60Pace8:19.31ZoneEasy Miles
To the house.
Leg 4:
Distance6.000Time47:34.70Pace7:55.78ZoneEasy Miles
Back to the car.
Leg 5:
Distance1.000Time10:34.60Pace10:34.60ZoneEasy Miles
With Leigha.
Leg 6:
Distance1.000Time8:28.80Pace8:28.80ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Nov 12, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Nov 13, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-11-13 09:20:40
Workout Totals: Distance12.000Time1:32:04.10Pace7:40.34
12 total. Easy pace.
Leg 1:
Distance4.000Time29:36.70Pace7:24.18ZoneEasy Miles
With Matthew. Part with Joseph and Jacob.
Leg 2:
Distance6.000Time44:34.30Pace7:25.72ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time10:13.10Pace10:13.10ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time7:40.00Pace7:40.00ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Nov 14, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.001.500.0010.00

Fast Running Friend Workout - 2023-11-14 09:05:46
Workout Totals: Distance10.000Time1:13:57.70Pace7:23.77
12 total. Did a 1.5 pickup down the canyon acting as a rabbit for Jacob's fartlek. He did 8:06 starting 30 seconds back and caught me.

Do not remember what happened with the evening run. I think I ran with Stephen and Matthew, but my watch was out of battery, so I do not have a record.
Leg 1:
Distance10.000Time1:13:57.70Pace7:23.77
Part with Joseph and Jacob.
Split 1:Distance5.230Time40:25.90Pace7:43.84ZoneEasy Miles
Cumilative:Distance5.230Time40:25.90Pace7:43.84
Distance/warm-up.
Split 2:Distance1.500Time8:51.50Pace5:54.33ZoneThreshold Miles
Cumilative:Distance6.730Time49:17.40Pace7:19.44
Rabbit for Jacob's fartlek, 1.5 down the canyon at a steady pace.
Split 3:Distance3.270Time24:40.30Pace7:32.69ZoneEasy Miles
Cumilative:Distance10.000Time1:13:57.70Pace7:23.77
Distance/cool-down.
 

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

Fast Running Friend Workout - 2023-11-15 10:43:41
Workout Totals: Distance12.000Time1:35:24.50Pace7:57.04
12 total. Easy pace.
Leg 1:
Distance4.000Time31:20.00Pace7:50.00ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance6.000Time44:53.50Pace7:28.92ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time10:10.40Pace10:10.40ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time9:00.60Pace9:00.60ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Nov 16, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.000.001.0012.06

Fast Running Friend Workout - 2023-11-16 09:14:53
Workout Totals: Distance12.060Time1:39:46.70Pace8:16.41
12 total. Matthew did a mile time trial on the track. Joseph was the pacer. I followed as I was not confident in my ability to pace Matthew or even keep up. Matthew ran a PR of 5:48.2. Splits 86,91,87,82. He dropped me in the last 50 meters of the kick.

Jacob did a 5 K fartlek on the track 400 fast 100 slow in 18:18. Splits were more or less like last time except there was no panic 88 lap.
Leg 1:
Distance1.060Time8:14.90Pace7:46.89ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time5:48.90Pace5:48.90ZoneVO2 Max Miles
The mile.
Leg 3:
Distance8.000Time1:05:45.00Pace8:13.12ZoneEasy Miles
Distance/cool-down.
Leg 4:
Distance1.000Time10:29.60Pace10:29.60ZoneEasy Miles
With Leigha.
Leg 5:
Distance1.000Time9:28.30Pace9:28.30ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Nov 17, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-11-17 09:32:52
Workout Totals: Distance12.000Time1:32:49.70Pace7:44.14
12 total. Easy pace.
Leg 1:
Distance10.000Time1:17:19.90Pace7:43.99ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance2.000Time15:29.80Pace7:44.90ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Nov 18, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.000.0014.00

Fast Running Friend Workout - 2023-11-18 08:41:16
Workout Totals: Distance14.000Time1:59:58.40Pace8:34.17
14 total. Paced Matthew in a 3 mile tempo (18:30) along with Joseph and William. William sped up in the last mile and ran about 18:10. Joseph pulled ahead of us a bit with half a mile to go, and then kicked the last quarter in 60, and got 17:52. Jacob ran 2 miles in 10:21 (5:05, 5:16) starting a minute behind us, then waited for us to catch up, and ran 0.75 with us, and then kicked in 64. He is slowly starting to climb out of his low turnover hole.

Benjamin did a 5 K fartlek on the road in 16:47 going by his GPS watch.
Leg 1:
Distance0.980Time8:01.50Pace8:11.33ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:30.20Pace6:10.07ZoneThreshold Miles
Tempo run with Matthew.
Leg 3:
Distance3.020Time24:53.10Pace8:14.40ZoneEasy Miles
Back to the car.
Leg 4:
Distance6.000Time59:56.90Pace9:59.48ZoneEasy Miles
Alone.
Leg 5:
Distance1.000Time8:36.70Pace8:36.70ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Nov 19, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Nov 20, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-11-20 09:30:08
Workout Totals: Distance12.000Time1:34:30.30Pace7:52.53
12 total. Easy runs. Usual distances.
Leg 1:
Distance4.000Time30:44.50Pace7:41.12ZoneEasy Miles
With Matthew.
Leg 2:
Distance6.000Time46:40.50Pace7:46.75ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time17:05.30Pace8:32.65ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Nov 21, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2023-11-21 09:48:30
Workout Totals: Distance12.000Time1:33:45.80Pace7:48.82
12 total. Did a 1.5 pickup down the canyon in 8:44 playing a rabbit for Jacob. He ran the same distanced in a 0.25/0.06 fartlek in 7:54.
Leg 1:
Distance10.000Time1:15:00.10Pace7:30.01
Part with Jacob, part alone.
Split 1:Distance5.230Time41:35.20Pace7:57.09ZoneEasy Miles
Cumilative:Distance5.230Time41:35.20Pace7:57.09
Split 2:Distance1.500Time8:44.60Pace5:49.73ZoneThreshold Miles
Cumilative:Distance6.730Time50:19.80Pace7:28.71
Split 3:Distance3.270Time24:40.30Pace7:32.69ZoneEasy Miles
Cumilative:Distance10.000Time1:15:00.10Pace7:30.01
 
Leg 2:
Distance1.000Time8:52.70Pace8:52.70ZoneEasy Miles
With Mary and Bella.
Leg 3:
Distance1.000Time9:53.00Pace9:53.00ZoneEasy 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
Wed, Nov 22, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2023-11-22 10:23:57
Workout Totals: Distance8.000Time1:03:31.90Pace7:56.49
8 total, easy pace. A bit of a taper before Earn Your Turkey.
Leg 1:
Distance4.000Time31:55.00Pace7:58.75ZoneEasy Miles
With Joseph and Jacob, part with Stephen and Matthew.
Leg 2:
Distance4.000Time31:36.90Pace7:54.23ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Nov 23, 2023
Race: Orem Earn Your Turkey (3.95 Miles) 00:24:20, Place overall: 32, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.781.450.003.9513.18

Fast Running Friend Workout - 2023-11-23 07:24:26
Workout Totals: Distance13.182Time1:36:43.60Pace7:20.27
Earn Your Turkey (3.95 miles), 24:20, 32nd overall, 1st in 50-54.

I paced myself probably the best ever. But I am getting a bit older and a bit slower. Still holding it together enough to run almost 6:00 pace for 4 miles at altitude. Something to be thankful about on the Thanksgiving Day.

Kids:

Jacob 21:54, 1st in 15-19, 15th overall, course PR
Joseph 22:38, 3rd in 15-19, 22nd overall
William 25:05, 5th in 15-19, 40th overall, course PR
Bonnie 26:47 if I remember right
Nate 29:18 if I remember right
Stephen 30:12, 4th in 1-14, 85th overall
Jenny 31:18
Julia 32:29, 2nd in 20-24

1 mile (really 0.97):

Matthew 5:37 (1st in 9-10)
Mary 6:54 (1st in 9-10)

800 meters (not sure if it is really 800 meters as the kids drift forward at the start and are not pushed back to the actual starting line):

Bella 3:18 2nd in 7-8
Leigha 4:22 2nd in 5-6

Sarah had some issues with dizziness, ran a mile, then tried to walk and run, did not want to be on the course of that long as she thought she would miss the kids races, and stopped early.

As a result we got 4 turkeys.

Benjamin did a 5 K time trial on a hilly course in Austin in 15:59.
Leg 1:
Distance2.700Time20:22.20Pace7:32.67ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.552Time37:36.40Pace6:46.41
Race + jogging afterwards.
Split 1:Distance0.463Time2:50.60Pace6:08.47ZoneVO2 Max Miles
Cumilative:Distance0.463Time2:50.60Pace6:08.47
Split 2:Distance0.492Time3:00.90Pace6:07.68ZoneVO2 Max Miles
Cumilative:Distance0.955Time5:51.50Pace6:08.06
Split 3:Distance0.485Time3:03.20Pace6:17.73ZoneVO2 Max Miles
Cumilative:Distance1.440Time8:54.70Pace6:11.32
Split 4:Distance0.499Time2:55.90Pace5:52.51ZoneVO2 Max Miles
Cumilative:Distance1.939Time11:50.60Pace6:06.48
Split 5:Distance0.484Time3:00.30Pace6:12.52ZoneVO2 Max Miles
Cumilative:Distance2.423Time14:50.90Pace6:07.68
Split 6:Distance0.492Time3:09.30Pace6:24.76ZoneVO2 Max Miles
Cumilative:Distance2.915Time18:00.20Pace6:10.57
Split 7:Distance0.485Time3:00.50Pace6:12.16ZoneVO2 Max Miles
Cumilative:Distance3.400Time21:00.70Pace6:10.79
Split 8:Distance0.552Time3:19.50Pace6:01.41ZoneVO2 Max Miles
Cumilative:Distance3.952Time24:20.20Pace6:09.48
Split 9:Distance1.600Time13:16.20Pace8:17.62ZoneEasy Miles
Cumilative:Distance5.552Time37:36.40Pace6:46.41
 
Leg 3:
Distance0.300Time2:34.60Pace8:35.33ZoneEasy Miles
Jogging a bit.
Leg 4:
Distance0.480Time4:22.40Pace9:06.67ZoneEasy Miles
Pacing Leigha.
Leg 5:
Distance0.480Time3:18.80Pace6:54.17ZoneMarathon Pace Miles
Pacing Bella.
Leg 6:
Distance0.970Time6:54.50Pace7:07.32ZoneMarathon Pace Miles
Pacing Mary.
Leg 7:
Distance2.700Time21:34.70Pace7:59.52ZoneEasy Miles
Cool-down.

Black Crocs 2023 Miles: 13.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Nov 24, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-11-24 08:31:10
Workout Totals: Distance12.000Time1:37:43.80Pace8:08.65
12 total. Lots of snow today. Not quite as much in the first 2 miles from the house, but then a lot more plus the wind. So when I went for my last 4 miles to get the car in the canyon, I was barely breaking 9:00.
Leg 1:
Distance4.000Time31:16.50Pace7:49.12ZoneEasy Miles
With Matthew, Joseph, and Jacob.
Leg 2:
Distance4.000Time31:54.40Pace7:58.60ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance4.000Time34:32.90Pace8:38.23ZoneEasy Miles
Part with Julia, part alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Nov 25, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Fast Running Friend Workout - 2023-11-25 08:59:41
Workout Totals: Distance16.000Time2:08:43.10Pace8:02.69
Total of 16. Easy pace. Benjamin did 16:41 5000 fartlek on the track.
Leg 1:
Distance6.000Time46:59.30Pace7:49.88ZoneEasy Miles
With the boys.
Leg 2:
Distance8.000Time1:03:43.80Pace7:57.98ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time18:00.00Pace9:00.00ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Nov 26, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Nov 27, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-11-27 09:01:58
Workout Totals: Distance12.000Time1:33:34.80Pace7:47.90
10 total. Easy pace.
Leg 1:
Distance10.000Time1:16:21.80Pace7:38.18ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time8:41.20Pace8:41.20ZoneEasy Miles
With Mary.
Leg 3:
Distance1.000Time8:31.80Pace8:31.80ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Nov 28, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Fast Running Friend Workout - 2023-11-28 09:46:15
Workout Totals: Distance12.020Time1:32:49.50Pace7:43.35
12 total. Easy pace. Jacob did 1.5 fartlek down the canyon in 8:11. His slowest 0.25 was 73, however, he slipped up on the recovery jogs some.
Leg 1:
Distance4.000Time30:25.00Pace7:36.25ZoneEasy Miles
With Matthew, part with Joseph, Jacob, and Stephen.
Leg 2:
Distance6.000Time44:27.00Pace7:24.50ZoneEasy Miles
Alone.
Leg 3:
Distance2.020Time17:57.50Pace8:53.42ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Nov 29, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.001.2512.00

Fast Running Friend Workout - 2023-11-29 08:51:28
Workout Totals: Distance12.000Time1:35:01.60Pace7:55.13
12 total. Did 1.5 mile fartlek down the canyon in 8:48 with Matthew and William, part with Bonnie.
Leg 1:
Distance0.980Time8:27.40Pace8:37.76ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.500Time8:48.80Pace5:52.53
Workout.
Split 1:Distance0.250Time1:23.50Pace5:34.00ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:23.50Pace5:34.00
Split 2:Distance0.062Time0:26.10Pace7:00.97ZoneEasy Miles
Cumilative:Distance0.312Time1:49.60Pace5:51.28
Split 3:Distance0.250Time1:23.00Pace5:32.00ZoneVO2 Max Miles
Cumilative:Distance0.562Time3:12.60Pace5:42.70
Split 4:Distance0.063Time0:26.20Pace6:55.87ZoneEasy Miles
Cumilative:Distance0.625Time3:38.80Pace5:50.08
Split 5:Distance0.250Time1:23.90Pace5:35.60ZoneVO2 Max Miles
Cumilative:Distance0.875Time5:02.70Pace5:45.94
Split 6:Distance0.062Time0:28.10Pace7:33.23ZoneEasy Miles
Cumilative:Distance0.937Time5:30.80Pace5:53.04
Split 7:Distance0.250Time1:25.10Pace5:40.40ZoneVO2 Max Miles
Cumilative:Distance1.187Time6:55.90Pace5:50.38
Split 8:Distance0.063Time0:29.80Pace7:53.02ZoneEasy Miles
Cumilative:Distance1.250Time7:25.70Pace5:56.56
Split 9:Distance0.250Time1:23.10Pace5:32.40ZoneVO2 Max Miles
Cumilative:Distance1.500Time8:48.80Pace5:52.53
 
Leg 3:
Distance7.520Time59:53.30Pace7:57.83ZoneEasy Miles
Distance.
Leg 4:
Distance2.000Time17:52.10Pace8:56.05ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Nov 30, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-11-30 09:27:56
Workout Totals: Distance12.000Time1:38:12.20Pace8:11.02
12 total. Easy pace. Jacob did 5000 fartlek on the track in 17:58. I think his slowest 400 interval was 81. This was the first time he was able to do this workout under 18:00.
Leg 1:
Distance10.000Time1:19:55.60Pace7:59.56ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance2.000Time18:16.60Pace9:08.30ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
295.621.4511.2511.56319.88
Black Crocs 2023 Miles: 295.88
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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