Breaking the Wall

December 2016

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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
287.793.7312.4512.50316.47
Khaki Crocs 1 Miles: 54.75Black Crocs 2 Miles: 35.61Camouflage Crocs 1 Miles: 226.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Dec 01, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2016-12-01 10:31:49
Workout Totals: Distance10.000Time1:13:54.50Pace7:23.45
Usual distances for everybody. Benjamin has not run yet.
Leg 1:Distance4.000Time30:27.40Pace7:36.85
With Jacob.
Leg 2:Distance6.000Time43:27.10Pace7:14.52
Alone.

Khaki Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Dec 02, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.001.700.0012.08

Fast Running Friend Workout - 2016-12-02 07:53:09
Workout Totals: Distance12.082Time1:32:59.20Pace7:41.78
Total of almost 12 today. Benjamin did 8, Matthew had a hard day, ran only about 0.3. Otherwise usual distances for everybody. I did a few random pickups.
Leg 1:Distance4.000Time27:33.50Pace6:53.38
Caught up to Joseph and Jenny, ran with them some, then did some random pickups.
Split 1:Distance0.750Time5:19.50Pace7:06.00
Cumilative:Distance0.750Time5:19.50Pace7:06.00
Split 2:Distance0.420Time2:35.40Pace6:10.00
Cumilative:Distance1.170Time7:54.90Pace6:45.90
Split 3:Distance0.898Time7:14.60Pace8:03.96
Cumilative:Distance2.068Time15:09.50Pace7:19.80
Split 4:Distance0.312Time1:43.30Pace5:31.09
Cumilative:Distance2.380Time16:52.80Pace7:05.55
Split 5:Distance0.500Time3:52.30Pace7:44.60
Cumilative:Distance2.880Time20:45.10Pace7:12.33
Split 6:Distance0.240Time1:22.00Pace5:41.67
Cumilative:Distance3.120Time22:07.10Pace7:05.35
Split 7:Distance0.150Time1:04.70Pace7:11.33
Cumilative:Distance3.270Time23:11.80Pace7:05.63
Split 8:Distance0.730Time4:21.70Pace5:58.49
Cumilative:Distance4.000Time27:33.50Pace6:53.38
 
Leg 2:Distance4.000Time31:13.10Pace7:48.27
With Jacob.
Leg 3:Distance1.000Time8:43.70Pace8:43.70
With William and Stephen.
Leg 4:Distance1.000Time7:12.80Pace7:12.80
With William.
Leg 5:Distance0.830Time6:51.50Pace8:15.78
With Matthew and Mary in the stroller.
Leg 6:Distance0.062Time0:58.80Pace15:48.39
With Mary.
Leg 7:Distance0.890Time7:32.60Pace8:28.54
With Matthew and Mary in the stroller.
Leg 8:Distance0.300Time2:53.20Pace9:37.33
With Matthew.

Khaki Crocs 1 Miles: 12.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Dec 03, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.140.000.500.0017.64

Fast Running Friend Workout - 2016-12-03 07:54:18
Workout Totals: Distance17.636Time2:20:16.50Pace7:57.23
Total of 17.6 in multiple segments. 5 with Jenny and Jacob (with a post-VPB 0.5 in 2:41) in the morning, then 800 around the track with Matthew and 2.04 with Stephen (he got a course PR of 17:12), and 10 with Benjamin - he participated in the Putnam competition in the morning, so I saved the extra miles to run with him at night. Usual distances for the kids.
Leg 1:Distance5.000Time38:47.20Pace7:45.44
With Jenny and Joseph - 0.5 pickup in the middle.
Split 1:Distance2.540Time21:21.50Pace8:24.53
Cumilative:Distance2.540Time21:21.50Pace8:24.53
Split 2:Distance0.500Time2:41.50Pace5:23.00
Cumilative:Distance3.040Time24:03.00Pace7:54.67
Split 3:Distance1.960Time14:44.20Pace7:31.12
Cumilative:Distance5.000Time38:47.20Pace7:45.44
 
Leg 2:Distance0.496Time4:24.20Pace8:52.66
With Matthew on the track.
Leg 3:Distance2.040Time17:12.60Pace8:26.18
With Stephen.
Leg 4:Distance10.100Time1:19:52.50Pace7:54.50
With Benjamin.

Khaki Crocs 1 Miles: 17.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Dec 04, 2016
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, Dec 05, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.720.000.280.0010.00

Fast Running Friend Workout - 2016-12-05 10:14:28
Workout Totals: Distance10.000Time1:17:42.90Pace7:46.29
10 mostly easy, did a short pickup to make a gap before a bathroom visit when running Jenny and Jacob. Had a Croc strap malfunction, replaced the current Crocs with a retired backup pair, and ordered two new pairs later in the afternoon. Otherwise, usual runs for everybody except Jacob ran 4.5.
Leg 1:Distance0.500Time4:37.40Pace9:14.80
With Matthew, Jacob, and Jenny.
Leg 2:Distance4.000Time30:55.90Pace7:43.98
With Jacob and Jenny, mostly.
Split 1:Distance2.880Time22:34.50Pace7:50.31
Cumilative:Distance2.880Time22:34.50Pace7:50.31
Split 2:Distance0.280Time1:34.90Pace5:38.93
Cumilative:Distance3.160Time24:09.40Pace7:38.67
Split 3:Distance0.840Time6:46.50Pace8:03.93
Cumilative:Distance4.000Time30:55.90Pace7:43.98
 
Leg 3:Distance4.000Time30:56.00Pace7:44.00
With Joseph.
Leg 4:Distance1.500Time11:13.60Pace7:29.07
Alone.

Black Crocs 2 Miles: 5.50Khaki Crocs 1 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Dec 06, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Fast Running Friend Workout - 2016-12-06 08:04:35
Workout Totals: Distance10.000Time1:14:35.70Pace7:27.57
Usual day, usual distances for the kids. Benjamin and I did 10 total with a 2 mile tempo down the canyon. He paced me through 10:58 (5:32,5:26). I was happy with the result as initially due to how cold it was and the extra clothes I set a target of 11:12 (84 per quarter) with the idea this might end up being too aggressive. I was definitely bothered by the cold air and the clothes, but otherwise I felt strong enough to ask Benjamin for a faster pace.
Leg 1:Distance5.720Time45:08.00Pace7:53.43
Warm-up.
Leg 2:Distance2.000Time10:58.20Pace5:29.10
Tempo run.
Leg 3:Distance2.280Time18:29.50Pace8:06.62
Cool-down.

Black Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Dec 07, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.000.000.0010.54

Fast Running Friend Workout - 2016-12-07 09:26:09
Workout Totals: Distance10.540Time1:20:50.10Pace7:40.16
Usual runs for everybody.
Leg 1:Distance4.000Time31:29.20Pace7:52.30
With Jenny and Jacob.
Leg 2:Distance4.000Time28:55.30Pace7:13.82
With Joseph.
Leg 3:Distance0.500Time4:30.80Pace9:01.60
With Matthew.
Leg 4:Distance2.040Time15:54.80Pace7:48.04
With William.

Khaki Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Dec 08, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.580.501.000.0010.08

Fast Running Friend Workout - 2016-12-08 09:12:30
Workout Totals: Distance10.078Time1:17:09.10Pace7:39.33
Usual day, except did 1 mile pickup with Jacob in 5:51 - it went well for him, and 0.5 in 3:04 with Joseph - he was struggling.
Leg 1:Distance4.000Time29:35.10Pace7:23.77
With Jacob. He did a mile pickup in 5:51.
Split 1:Distance2.000Time15:30.50Pace7:45.25
Cumilative:Distance2.000Time15:30.50Pace7:45.25
Split 2:Distance1.000Time5:51.20Pace5:51.20
Cumilative:Distance3.000Time21:21.70Pace7:07.23
Split 3:Distance1.000Time8:13.40Pace8:13.40
Cumilative:Distance4.000Time29:35.10Pace7:23.77
 
Leg 2:Distance4.000Time32:07.00Pace8:01.75
With Joseph. He tried to do a mile pickup under 6:00 but was not having a good day, so he ran only 0.5 in 3:04.
Split 1:Distance2.000Time15:59.10Pace7:59.55
Cumilative:Distance2.000Time15:59.10Pace7:59.55
Split 2:Distance0.500Time3:04.40Pace6:08.80
Cumilative:Distance2.500Time19:03.50Pace7:37.40
Split 3:Distance1.500Time13:03.50Pace8:42.33
Cumilative:Distance4.000Time32:07.00Pace8:01.75
 
Leg 3:Distance0.578Time4:37.40Pace7:59.93
With Matthew.
Leg 4:Distance1.500Time10:49.60Pace7:13.07
Alone.

Black Crocs 2 Miles: 10.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Dec 09, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Fast Running Friend Workout - 2016-12-09 09:02:11
Workout Totals: Distance10.040Time1:20:23.90Pace8:00.47
Usual easy day.
Leg 1:Distance4.000Time31:17.20Pace7:49.30
With Benjamin and Jacob.
Leg 2:Distance2.040Time15:56.00Pace7:48.63
With Benjamin.
Leg 3:Distance0.500Time4:35.20Pace9:10.40
With Matthew.
Leg 4:Distance0.500Time3:41.90Pace7:23.80
Alone.
Leg 5:Distance3.000Time24:53.60Pace8:17.87
With Joseph.

Black Crocs 2 Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Dec 10, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.970.000.003.0015.97

Fast Running Friend Workout - 2016-12-10 09:32:47
Workout Totals: Distance15.971Time2:01:00.00Pace7:34.57
Did a workout with Benjamin. 3x1 mile down the canyon with 200 quick recovery (8:00 pace). I got 5:18/5:33/5:34. Benjamin got 5:01,4:57,4:59.

Got GBPOWER camera and tested it. Did not have the right equipment but was able to get somewhat decent footage with a hand holding hack. Ordered a head mount for it.

Benjamin got 14. Usual distances for other kids.
Leg 1:Distance6.720Time53:45.60Pace8:00.00
With Benjamin.
Leg 2:Distance3.250Time18:24.90Pace5:39.97
3x1 mile workout down the canyon.
Split 1:Distance1.000Time5:18.50Pace5:18.50
Cumilative:Distance1.000Time5:18.50Pace5:18.50
Split 2:Distance0.125Time0:58.40Pace7:47.20
Cumilative:Distance1.125Time6:16.90Pace5:35.02
Split 3:Distance1.000Time5:33.20Pace5:33.20
Cumilative:Distance2.125Time11:50.10Pace5:34.16
Split 4:Distance0.125Time1:00.40Pace8:03.20
Cumilative:Distance2.250Time12:50.50Pace5:42.44
Split 5:Distance1.000Time5:34.40Pace5:34.40
Cumilative:Distance3.250Time18:24.90Pace5:39.97
 
Leg 3:Distance2.295Time18:21.60Pace8:00.00
Cool-down.
Leg 4:Distance2.159Time17:16.50Pace8:00.08
With Stephen and Benjamin.
Leg 5:Distance0.047Time0:22.40Pace7:56.60
Start of camera test, realized needed something different because it was shaking too much.
Leg 6:Distance0.500Time3:46.40Pace7:32.80
Failed camera test.
Leg 7:Distance0.500Time4:08.30Pace8:16.60
Leg 8:Distance0.500Time4:54.30Pace9:48.60
With Matthew.

Camouflage Crocs 1 Miles: 15.97
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Dec 11, 2016
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, Dec 12, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2016-12-12 09:04:05
Workout Totals: Distance10.000Time1:19:06.20Pace7:54.62
Usual day, except Stephen ran 3 miles including one in 7:55.
Leg 1:Distance4.000Time29:54.40Pace7:28.60
With Jacob. He hit a 6:21 mile mid run on a whim, so we ended up with a faster than normal time.
Leg 2:Distance3.000Time23:40.90Pace7:53.63
With William and Joseph.
Leg 3:Distance1.000Time7:55.90Pace7:55.90
With Stephen and Joseph - little boy course.
Leg 4:Distance2.000Time17:35.00Pace8:47.50
With Stephen.

Camouflage Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Dec 13, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.020.000.004.5010.52

Fast Running Friend Workout - 2016-12-13 08:23:03
Workout Totals: Distance10.520Time1:21:16.10Pace7:43.51
Did a workout with Benjamin in the canyon. 6x0.75 with 200 slow recovery between all except after the third. 3 up, 3 down. Got 4:23,4:30,4:49 (increased headwind, steeper grade), 3:59,4:06,4:05.

Benjamin got 3:59,4:06,4:19,3:34,3:40,3:33.

Usual distances for the younger kids.
Leg 1:Distance2.280Time18:20.40Pace8:02.63
Warm-up.
Leg 2:Distance5.460Time37:00.80Pace6:46.74
Workout.
Split 1:Distance0.750Time4:23.50Pace5:51.33
Cumilative:Distance0.750Time4:23.50Pace5:51.33
Split 2:Distance0.125Time1:26.20Pace11:29.60
Cumilative:Distance0.875Time5:49.70Pace6:39.66
Split 3:Distance0.750Time4:30.80Pace6:01.07
Cumilative:Distance1.625Time10:20.50Pace6:21.85
Split 4:Distance0.125Time1:37.80Pace13:02.40
Cumilative:Distance1.750Time11:58.30Pace6:50.46
Split 5:Distance0.750Time4:49.20Pace6:25.60
Cumilative:Distance2.500Time16:47.50Pace6:43.00
Split 6:Distance0.460Time5:00.00Pace10:52.17
Cumilative:Distance2.960Time21:47.50Pace7:21.72
Split 7:Distance0.750Time3:59.80Pace5:19.73
Cumilative:Distance3.710Time25:47.30Pace6:57.06
Split 8:Distance0.125Time1:26.90Pace11:35.20
Cumilative:Distance3.835Time27:14.20Pace7:06.13
Split 9:Distance0.750Time4:06.20Pace5:28.27
Cumilative:Distance4.585Time31:20.40Pace6:50.12
Split 10:Distance0.125Time1:34.80Pace12:38.40
Cumilative:Distance4.710Time32:55.20Pace6:59.36
Split 11:Distance0.750Time4:05.60Pace5:27.47
Cumilative:Distance5.460Time37:00.80Pace6:46.74
 
Leg 3:Distance2.280Time21:08.00Pace9:16.14
Cool-down.
Leg 4:Distance0.500Time4:46.90Pace9:33.80
With Matthew and Joseph.

Camouflage Crocs 1 Miles: 10.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Dec 14, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.001.000.0010.50

Fast Running Friend Workout - 2016-12-14 09:02:02
Workout Totals: Distance10.500Time1:23:21.10Pace7:56.30
Usual day, except Jacob ran 5:47 mile in the middle of 4. Joseph was not having a good day, could not even break 6:00 (Benjamin ran with him).
Leg 1:Distance0.500Time4:38.80Pace9:17.60
With Matthew.
Leg 2:Distance4.000Time31:14.70Pace7:48.68
With Jacob - 5:47 mile in the middle on his standard stretch from 800 N bridge to magic mark near Riverwoods.
Split 1:Distance2.000Time16:50.90Pace8:25.45
Cumilative:Distance2.000Time16:50.90Pace8:25.45
Split 2:Distance1.000Time5:47.00Pace5:47.00
Cumilative:Distance3.000Time22:37.90Pace7:32.63
Split 3:Distance1.000Time8:36.80Pace8:36.80
Cumilative:Distance4.000Time31:14.70Pace7:48.68
 
Leg 3:Distance6.000Time47:27.60Pace7:54.60
With Benjamin.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Dec 15, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Fast Running Friend Workout - 2016-12-15 09:00:18
Workout Totals: Distance10.040Time1:19:22.60Pace7:54.36
Usual day, more or less. Benjamin tried to convince Joseph to hit the fast mile by telling him to just go to the half at a fast pace, but Joseph just ran half mile in 2:47 and stopped.
Leg 1:Distance4.000Time33:41.10Pace8:25.27
With William.
Leg 2:Distance4.000Time30:46.10Pace7:41.52
With Jacob.
Leg 3:Distance2.040Time14:55.40Pace7:18.92
Alone.

Camouflage Crocs 1 Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Dec 16, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.810.730.000.0010.54

Fast Running Friend Workout - 2016-12-16 09:21:11
Workout Totals: Distance10.540Time1:22:16.00Pace7:48.31
Again, more or less our usual day - 10.5 total for me. Tried to get Joseph to run the fast mile, but he was not having a good day. He was way off pace and quit at around 0.73. I am strongly suspecting he has a problem with oversensitive nervous system. Did some study of the issue. Looks like there is no cure for it except training your brain to ignore exaggerated pain reports.
Leg 1:Distance4.000Time30:57.50Pace7:44.38
With Jacob.
Leg 2:Distance0.500Time4:28.70Pace8:57.40
With Matthew and a few other kids.
Leg 3:Distance2.730Time20:43.60Pace7:35.53
With Joseph.
Split 1:Distance2.000Time16:06.80Pace8:03.40
Cumilative:Distance2.000Time16:06.80Pace8:03.40
Split 2:Distance0.730Time4:36.80Pace6:19.18
Cumilative:Distance2.730Time20:43.60Pace7:35.53
 
Leg 4:Distance1.270Time11:15.50Pace8:51.89
With Joseph.
Leg 5:Distance2.040Time14:50.70Pace7:16.62
Alone.

Camouflage Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Dec 17, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.300.001.001.5020.80

Fast Running Friend Workout - 2016-12-17 09:36:54
Workout Totals: Distance20.800Time2:41:19.80Pace7:45.37
Total of 20+. Benjamin did 15. The trail had some snow on it. We did a pickup for 1.5 on a section that was reasonably dry. It was cold making it hard to breathe, so we ran a bit slower. Benjamin got 7:33, I ran 8:15.

Then I ran with Joseph. He had a better day and volunteered to run a fast mile. He was able to do 5:41 down the canyon in the middle of 5.

Otherwise usual runs for the kids except William increased the distance and ran 4.
Leg 1:Distance0.500Time4:41.00Pace9:22.00
With Matthew.
Leg 2:Distance7.100Time55:57.60Pace7:52.90
With Benjamin - Jenny and Jacob ran the first 2.5 with us.
Leg 3:Distance1.500Time8:15.20Pace5:30.13
Pickup down the canyon.
Leg 4:Distance1.550Time14:01.50Pace9:02.90
Back to the house.
Leg 5:Distance5.150Time41:30.30Pace8:03.55
With Joseph.
Split 1:Distance2.600Time21:11.30Pace8:08.96
Cumilative:Distance2.600Time21:11.30Pace8:08.96
Split 2:Distance1.000Time5:41.90Pace5:41.90
Cumilative:Distance3.600Time26:53.20Pace7:28.11
Split 3:Distance1.550Time14:37.10Pace9:25.87
Cumilative:Distance5.150Time41:30.30Pace8:03.55
 
Leg 6:Distance5.000Time36:54.20Pace7:22.84
Alone.

Camouflage Crocs 1 Miles: 20.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Dec 18, 2016
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, Dec 19, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Fast Running Friend Workout - 2016-12-19 13:13:59
Workout Totals: Distance11.100Time1:26:37.80Pace7:48.27
11 total. William did 3 in 23:55. Otherwise usual distances for the kids.
Leg 1:Distance0.100Time0:59.80Pace9:58.00
False start with Matthew - wardrobe malfunction.
Leg 2:Distance0.500Time4:24.10Pace8:48.20
With Matthew.
Leg 3:Distance4.000Time31:42.00Pace7:55.50
With Julia, Joseph, Benjamin, and Jacob.
Leg 4:Distance6.500Time49:31.90Pace7:37.22
With Benjamin.

Camouflage Crocs 1 Miles: 11.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Dec 20, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.691.121.001.8810.69

Fast Running Friend Workout - 2016-12-20 14:10:54
Workout Totals: Distance10.690Time1:21:25.30Pace7:37.00
Did a workout with Benjamin. Well, on the same course and we started at the same time, and it was the same type of workout for both. His target was alternate 72 and 80 quarters for 3 miles down the canyon. My target was alternate 80 and 88. Neither one of us reached the target today. Benjamin was more or less OK on the recovery, but lost juice on the fast quarters slowing down to 77, so his recovery and fast blended together. I was hitting the fast ones on target for the most part but my recoveries eventually
deteriorated to as slow as 95. Benjamin ended up with 15:32 for 3 miles, I got 17:08.

Then we paced Jacob and Jenny for 1 mile down the canyon. Jacob got 5:44, Jenny 5:51. That is her down the canyon PR.

So Jacob ended up running 5, usual distances for other kids.
Leg 1:Distance0.700Time6:02.60Pace8:38.00
Warm-up.
Leg 2:Distance3.000Time17:08.90Pace5:42.97
Alternating quarters workout.
Split 1:Distance0.500Time2:46.30Pace5:32.60
Cumilative:Distance0.500Time2:46.30Pace5:32.60
Missed the quarter split, it was around 78/88.
Split 2:Distance0.250Time1:17.80Pace5:11.20
Cumilative:Distance0.750Time4:04.10Pace5:25.47
Split 3:Distance0.250Time1:30.90Pace6:03.60
Cumilative:Distance1.000Time5:35.00Pace5:35.00
Split 4:Distance0.250Time1:19.80Pace5:19.20
Cumilative:Distance1.250Time6:54.80Pace5:31.84
Split 5:Distance0.250Time1:34.40Pace6:17.60
Cumilative:Distance1.500Time8:29.20Pace5:39.47
Split 6:Distance0.250Time1:20.80Pace5:23.20
Cumilative:Distance1.750Time9:50.00Pace5:37.14
Split 7:Distance0.250Time1:33.10Pace6:12.40
Cumilative:Distance2.000Time11:23.10Pace5:41.55
Split 8:Distance0.250Time1:19.80Pace5:19.20
Cumilative:Distance2.250Time12:42.90Pace5:39.07
Split 9:Distance0.250Time1:35.60Pace6:22.40
Cumilative:Distance2.500Time14:18.50Pace5:43.40
Split 10:Distance0.250Time1:21.40Pace5:25.60
Cumilative:Distance2.750Time15:39.90Pace5:41.78
Split 11:Distance0.125Time0:49.80Pace6:38.40
Cumilative:Distance2.875Time16:29.70Pace5:44.24
Split 12:Distance0.125Time0:39.20Pace5:13.60
Cumilative:Distance3.000Time17:08.90Pace5:42.97
 
Leg 3:Distance0.250Time2:45.60Pace11:02.40
Jog to meet Jenny and Jacob.
Leg 4:Distance1.000Time5:51.30Pace5:51.30
With Jenny.
Leg 5:Distance3.200Time27:34.30Pace8:36.97
With Benjamin.
Leg 6:Distance2.040Time17:28.60Pace8:34.02
With Stephen.
Leg 7:Distance0.000Time0:00.00Pace0:00.00
Bug.
Leg 8:Distance0.500Time4:34.00Pace9:08.00
With Matthew.

Camouflage Crocs 1 Miles: 10.69
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Dec 21, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.000.000.0010.54

Fast Running Friend Workout - 2016-12-21 09:20:29
Workout Totals: Distance10.540Time1:22:39.60Pace7:50.55
Usual run, usual distances for everybody.
Leg 1:Distance4.000Time31:47.10Pace7:56.77
With Joseph, Benjamin, and Julia.
Leg 2:Distance4.000Time30:56.60Pace7:44.15
With Jacob and Benjamin.
Leg 3:Distance2.040Time15:24.40Pace7:33.14
With Benjamin.
Leg 4:Distance0.500Time4:31.50Pace9:03.00
With Matthew.

Camouflage Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Dec 22, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

Fast Running Friend Workout - 2016-12-22 09:09:27
Workout Totals: Distance10.600Time1:23:25.80Pace7:52.25
Usual run, more or less usual distances - Joseph ran 5.
Leg 1:Distance5.100Time41:39.80Pace8:10.16
With Benjamin and Joseph.
Leg 2:Distance0.500Time4:32.40Pace9:04.80
With Matthew.
Leg 3:Distance5.000Time37:13.60Pace7:26.72
With Benjamin.

Camouflage Crocs 1 Miles: 10.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Dec 23, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.571.381.001.6211.57

Fast Running Friend Workout - 2016-12-23 09:54:25
Workout Totals: Distance11.570Time1:25:56.50Pace7:25.68
Today Stephen got a mile PR on the track - 7:30.4. Splits 1:51, 1:51, 1:56, 1:50.

Benjamin and I repeated our Tuesday's workout. It went better this time. Benjamin got the target of 72-80 alternating quarters, was 3 seconds ahead of schedule with a quarter to go, and instead of resting in 80 ran 71, so his time ended up being 14:59. I was able to stay on target for the fast ones, but gradually lost pace on the recoveries, but still did better than on Tuesday - slowest recovery was 93. I got 16:53 for 3 miles.

Jacob ran a mile down the canyon in 5:38. Joseph did 5:35.

Total distances were Jacob - 5, Joseph - 3, William - 3, Stephen - 1, Matthew 0.5, Jenny - 7, Julia - 4, Benjamin - 10.5. I got 11.5.
Leg 1:Distance0.720Time6:07.90Pace8:30.97
Leg 2:Distance3.000Time16:53.30Pace5:37.77
Split 1:Distance0.250Time1:19.00Pace5:16.00
Cumilative:Distance0.250Time1:19.00Pace5:16.00
Split 2:Distance0.250Time1:27.10Pace5:48.40
Cumilative:Distance0.500Time2:46.10Pace5:32.20
Split 3:Distance0.250Time1:17.10Pace5:08.40
Cumilative:Distance0.750Time4:03.20Pace5:24.27
Split 4:Distance0.250Time1:29.10Pace5:56.40
Cumilative:Distance1.000Time5:32.30Pace5:32.30
Split 5:Distance0.250Time1:18.00Pace5:12.00
Cumilative:Distance1.250Time6:50.30Pace5:28.24
Split 6:Distance0.250Time1:31.70Pace6:06.80
Cumilative:Distance1.500Time8:22.00Pace5:34.67
Split 7:Distance0.250Time1:19.20Pace5:16.80
Cumilative:Distance1.750Time9:41.20Pace5:32.11
Split 8:Distance0.250Time1:33.50Pace6:14.00
Cumilative:Distance2.000Time11:14.70Pace5:37.35
Split 9:Distance0.250Time1:19.00Pace5:16.00
Cumilative:Distance2.250Time12:33.70Pace5:34.98
Split 10:Distance0.250Time1:33.60Pace6:14.40
Cumilative:Distance2.500Time14:07.30Pace5:38.92
Split 11:Distance0.250Time1:20.10Pace5:20.40
Cumilative:Distance2.750Time15:27.40Pace5:37.24
Split 12:Distance0.125Time0:46.90Pace6:15.20
Cumilative:Distance2.875Time16:14.30Pace5:38.89
Split 13:Distance0.125Time0:39.00Pace5:12.00
Cumilative:Distance3.000Time16:53.30Pace5:37.77
 
Leg 3:Distance0.250Time2:40.10Pace10:40.40
Leg 4:Distance1.000Time5:38.60Pace5:38.60
Leg 5:Distance3.500Time29:34.80Pace8:27.09
Leg 6:Distance2.100Time17:31.40Pace8:20.67
Split 1:Distance0.550Time5:04.90Pace9:14.36
Cumilative:Distance0.550Time5:04.90Pace9:14.36
Split 2:Distance1.000Time5:35.10Pace5:35.10
Cumilative:Distance1.550Time10:40.00Pace6:52.90
Split 3:Distance0.550Time6:51.40Pace12:28.00
Cumilative:Distance2.100Time17:31.40Pace8:20.67
 
Leg 7:Distance1.000Time7:30.40Pace7:30.40

Camouflage Crocs 1 Miles: 11.57
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Dec 24, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.040.000.000.0015.04

Fast Running Friend Workout - 2016-12-24 09:34:14
Workout Totals: Distance15.040Time1:53:45.80Pace7:33.84
Total of 15. Usual Saturday distances for the kids. Benjamin did 15 as well.
Leg 1:Distance2.040Time18:37.10Pace9:07.60
With Stephen and Julia.
Leg 2:Distance3.000Time21:35.30Pace7:11.77
With Julia - she got a PR for our 3 mile out and back course.
Leg 3:Distance8.000Time57:50.70Pace7:13.84
With Benjamin.
Leg 4:Distance0.500Time4:46.80Pace9:33.60
With Matthew.
Leg 5:Distance1.500Time10:55.90Pace7:17.27
Alone.

Camouflage Crocs 1 Miles: 15.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Dec 25, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had only one meeting as it was Christmas.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Dec 26, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.000.000.0010.54

Fast Running Friend Workout - 2016-12-26 08:42:29
Workout Totals: Distance10.540Time1:28:50.60Pace8:25.75
Lots of snow today. Usual distances for everybody. Slow pace most of the way. For the last 2 Benjamin and I got out on a better stretch and were able to run 7:20 pace.
Leg 1:Distance4.000Time34:41.10Pace8:40.27
With Jacob and Benjamin.
Leg 2:Distance4.000Time34:31.70Pace8:37.92
With Joseph and Benjamin.
Leg 3:Distance2.040Time14:38.50Pace7:10.64
With Benjamin.
Leg 4:Distance0.500Time4:59.30Pace9:58.60
With Matthew.

Camouflage Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Dec 27, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2016-12-27 15:46:20
Workout Totals: Distance10.000Time1:19:48.70Pace7:58.87
Benjamin and Jenny were visiting grandparents in SLC, ran on the oval. Jenny did her usual 6 miles, Benjamin ran 7 easy, then did 3x1.09 (4 laps) 5:31,5:31,5:29. 5:00 pace is 5:29.6 for 4 laps, so it was roughly 5:02, 5:02, 4:56.

At home we did our usual runs.
Leg 1:Distance0.500Time4:50.70Pace9:41.40
With Matthew.
Leg 2:Distance4.000Time31:07.80Pace7:46.95
With Jacob.
Leg 3:Distance4.000Time33:12.20Pace8:18.05
With Joseph.
Leg 4:Distance1.500Time10:38.00Pace7:05.33
Alone.

Camouflage Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Dec 28, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.000.000.0011.04

Fast Running Friend Workout - 2016-12-28 12:45:51
Workout Totals: Distance11.040Time1:28:41.00Pace8:01.97
Usual runs at home, Benjamin did 10 miles at the Olympic Oval, Jenny did the first 6 with him.
Leg 1:Distance4.000Time33:01.00Pace8:15.25
With Joseph and Julia.
Leg 2:Distance4.000Time29:44.80Pace7:26.20
With Jacob.
Leg 3:Distance1.000Time8:25.40Pace8:25.40
With William.
Leg 4:Distance2.040Time17:29.80Pace8:34.61
With William and Stephen.

Camouflage Crocs 1 Miles: 11.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Dec 29, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.240.001.000.0010.24

Fast Running Friend Workout - 2016-12-29 11:38:47
Workout Totals: Distance10.240Time1:20:56.80Pace7:54.30
Usual runs for everybody, except did a mile with Jacob in 5:49 down the canyon on a less than ideal but still fast-runnable road.
Leg 1:Distance5.100Time39:25.90Pace7:43.90
With Jacob. Did a mile pickup in 5:49. There was a good amount of snow but we were able to get around it enough that we got fairly decent, though far from perfect traction.
Split 1:Distance2.550Time20:03.50Pace7:51.96
Cumilative:Distance2.550Time20:03.50Pace7:51.96
Split 2:Distance1.000Time5:49.10Pace5:49.10
Cumilative:Distance3.550Time25:52.60Pace7:17.35
Split 3:Distance1.550Time13:33.30Pace8:44.71
Cumilative:Distance5.100Time39:25.90Pace7:43.90
 
Leg 2:Distance1.000Time6:58.50Pace6:58.50
With William.
Leg 3:Distance2.040Time17:46.40Pace8:42.75
With Stephen. William started with us, then had an attitude, fell back, but eventually made it home.
Leg 4:Distance0.600Time5:13.70Pace8:42.83
Ran back and found William.
Leg 5:Distance1.000Time6:50.20Pace6:50.20
Alone.
Leg 6:Distance0.500Time4:42.10Pace9:24.20
With Matthew.

Camouflage Crocs 1 Miles: 10.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Dec 30, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.850.001.970.0010.82

Fast Running Friend Workout - 2016-12-30 14:59:56
Workout Totals: Distance10.816Time1:25:06.60Pace7:52.13
Usual day except Benjamin and I did a tempo down the canyon that was supposed to be 2 miles. It ended up being around 1.97. The road was covered with snow and we miscalculated the location of the start. I did it in 11:05, he got 9:59.
Leg 1:Distance0.248Time2:28.90Pace10:00.40
400 with Matthew on the track - no hand holding.
Leg 2:Distance0.248Time2:23.90Pace9:40.24
One more try with Matthew.
Leg 3:Distance3.000Time24:02.70Pace8:00.90
With Jacob and Benjamin.
Leg 4:Distance3.800Time30:23.60Pace7:59.89
With Benjamin to the canyon.
Leg 5:Distance1.970Time11:05.00Pace5:37.56
A little bit less than 2 tempo down the canyon - our mark was covered with snow and we miscalculated the location of the start.
Leg 6:Distance1.550Time14:42.50Pace9:29.35
Back to the house.

Camouflage Crocs 1 Miles: 10.81
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Dec 31, 2016
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.540.000.000.0015.54

Fast Running Friend Workout - 2016-12-31 12:03:34
Workout Totals: Distance15.540Time2:02:53.30Pace7:54.47
15.5 for me, 15 for Benjamin, usual Saturday runs for the younger kids. Snow on the roads, but not too bad.
Leg 1:Distance2.040Time18:12.80Pace8:55.69
With Benjamin, Jacob, and Stephen.
Leg 2:Distance3.000Time22:55.50Pace7:38.50
With Benjamin and Jacob.
Leg 3:Distance10.000Time1:16:58.00Pace7:41.80
With Benjamin.
Leg 4:Distance0.500Time4:47.00Pace9:34.00
With Matthew.

Camouflage Crocs 1 Miles: 15.54
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
287.793.7312.4512.50316.47
Khaki Crocs 1 Miles: 54.75Black Crocs 2 Miles: 35.61Camouflage Crocs 1 Miles: 226.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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