Breaking the Wall

December 2017

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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: 3010.45
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
253.293.1224.8824.19305.48
Red Crocs Miles: 305.49
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Fri, Dec 01, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.380.000.000.6210.00

Fast Running Friend Workout - 2017-12-01 16:35:17
Workout Totals: Distance10.000Time1:15:41.10Pace7:34.11
Ran with the kids, then more alone with a pickup for 0.625 down the canyon in the dark in 3:18.8.
Leg 1:Distance0.500Time4:06.50Pace8:13.00
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.500Time12:08.40Pace8:05.60
Everybody minus Matthew.
Leg 3:Distance8.000Time59:26.20Pace7:25.77
Alone.
Split 1:Distance2.770Time22:15.80Pace8:02.24
Cumilative:Distance2.770Time22:15.80Pace8:02.24
Split 2:Distance0.625Time3:18.80Pace5:18.08
Cumilative:Distance3.395Time25:34.60Pace7:32.02
Split 3:Distance4.605Time33:51.60Pace7:21.17
Cumilative:Distance8.000Time59:26.20Pace7:25.77
 

Red Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Dec 02, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.004.000.0012.15

Fast Running Friend Workout - 2017-12-02 15:35:55
Workout Totals: Distance12.150Time1:26:50.60Pace7:08.86
Usual Saturday distances for everybody except Joseph. He had a goofy playing accident with a toy hand cart, bumped his shin bone pretty hard, and was not able to run at all. Afterwards we had the usual "safety goes before fun" discussion.

12 total for me. I think Jenny was able to run 6 miles today at about 8:00 pace. Mary ran 2:54 400 on the track holding my hand -
a PR. Did a 4 mile tempo down the canyon into a decent headwind. Jacob ran the first 2 with me in 5:48, 5:48 - 11:36 total. I ran 5:38, 5:36 for the last two. Had a hard time upping the pace beyond that, felt like I was hitting a hard wall.
Leg 1:Distance1.000Time9:00.00Pace9:00.00
With Matthew.
Leg 2:Distance1.100Time9:28.50Pace8:36.82
Warm-up with Jacob.
Leg 3:Distance4.000Time22:50.80Pace5:42.70
Tempo run down the canyon.
Split 1:Distance2.000Time11:36.40Pace5:48.20
Cumilative:Distance2.000Time11:36.40Pace5:48.20
With Jacob.
Split 2:Distance2.000Time11:14.40Pace5:37.20
Cumilative:Distance4.000Time22:50.80Pace5:42.70
Alone.
 
Leg 4:Distance3.050Time23:04.50Pace7:33.93
Back to the car.
Leg 5:Distance3.000Time22:26.80Pace7:28.93
More distance at home.

Red Crocs Miles: 12.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Dec 03, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fast Sunday. Was careful afterwards to drink first, and then eat slowly to avoid upsetting the stomach with too much food. The need for moderation after not eating for some time reminded me of  a story my aunt told me about my paternal grandfather.

He was arrested and imprisoned in during the Stalin's purges in 1938. He worked as a statistician for the statistical ministry in the Soviet Union and apparently somebody did not like him. He was told to plead guilty to the fabircated accusations or else they threatened to go after his wife as well. So he plead guilty. Being naturally of somewhat poor health and small stature, he was found not fit for the hard  labor and his ability with numbers was considered good enough to be an accountant at the labor camp in some place far north near Arkhangelsk (City of Archangels) . This spared his life. After 18 years he came out in 1956. 

He was placed in a hosptal to recover. Next to him in the room was recovering a man from Georgia (now the country by the Black Sea, back then a Soviet republic). His friend received a package from home. Georgia has a very fertile land, so the package had a lot of good food. He offered to share with my grandfather. But my grandfather remembered the doctors' orders to use moderation as the body was not yet accustomed to this much food. So he ate either only a little bit or nothing at all. His friend feasted on the meal. This proved fatal - his friend's stomach was not used to this much food and he died.

So I remembered the importance of moderation.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Dec 04, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.001.2510.25

Fast Running Friend Workout - 2017-12-04 14:26:31
Workout Totals: Distance10.250Time1:17:51.50Pace7:35.76
Usual distances for everybody except Sarah and Jenny. Sarah ran 3, Jenny 5. I ran with the little kids, then a bit with Joseph and Julia, then the rest alone. Did 5x0.25 down the canyon. It was colder today, around 30 F, so I wore winter clothes. Afternoon headwind as usual. Decided to jog slower on the recoveries, but push harder on the intervals. Ran in the 73-74s for the first 3, then hit a patch of snow + needed to go to the bathroom on the 4th one (75.7). However, after the bathroom visit I was able to run 72.6 for the last one.

I had a split of 35-36 for the first 200 on all of them. Then I did not feel like I was exceptionally fatigued or slowing down but I ran the second 200 in 38-39 on all of them except the last one. My explanation of this is that it takes extra adrenaline to push through the state of oxygen debt, and I just do not have it yet.
Leg 1:Distance0.500Time4:00.10Pace8:00.20
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:58.30Pace7:58.87
Same group minus Matthew.
Leg 3:Distance8.250Time1:01:53.10Pace7:30.07
First 1.5 with Joseph and Julia. The rest alone - 5x0.25 down the canyon.
Split 1:Distance4.050Time31:39.30Pace7:48.96
Cumilative:Distance4.050Time31:39.30Pace7:48.96
Split 2:Distance0.250Time1:14.30Pace4:57.20
Cumilative:Distance4.300Time32:53.60Pace7:38.98
Split 3:Distance0.250Time2:13.00Pace8:52.00
Cumilative:Distance4.550Time35:06.60Pace7:42.99
Split 4:Distance0.250Time1:14.80Pace4:59.20
Cumilative:Distance4.800Time36:21.40Pace7:34.46
Split 5:Distance0.250Time2:14.80Pace8:59.20
Cumilative:Distance5.050Time38:36.20Pace7:38.65
Split 6:Distance0.250Time1:13.30Pace4:53.20
Cumilative:Distance5.300Time39:49.50Pace7:30.85
Split 7:Distance0.250Time2:11.30Pace8:45.20
Cumilative:Distance5.550Time42:00.80Pace7:34.20
Split 8:Distance0.250Time1:15.70Pace5:02.80
Cumilative:Distance5.800Time43:16.50Pace7:27.67
Snow + bathroom need.
Split 9:Distance0.500Time4:23.00Pace8:46.00
Cumilative:Distance6.300Time47:39.50Pace7:33.89
Split 10:Distance0.250Time1:12.60Pace4:50.40
Cumilative:Distance6.550Time48:52.10Pace7:27.65
Split 11:Distance1.700Time13:01.00Pace7:39.41
Cumilative:Distance8.250Time1:01:53.10Pace7:30.07
 

Red Crocs Miles: 10.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Dec 05, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.081.250.001.259.58

Fast Running Friend Workout - 2017-12-05 14:56:15
Workout Totals: Distance9.580Time1:15:10.90Pace7:50.87
Did a family workout down the Provo Canyon. First 2x0.625 with 0.25 recovery pacing Sarah with William's and Stephen's help (4:33, 4:37). Then the same workout pacing Julia (3:50, 3:56) with the help of Joseph and Jacob. Then the same workout with Joseph and Jacob. I did 3:16.9,3:20.8. They were with me in the first one, but both had some stomach issues in the second, so Joseph got 3:23, Jacob 3:26.
Leg 1:Distance0.500Time4:18.90Pace8:37.80
With William and Matthew.
Leg 2:Distance0.110Time1:03.90Pace9:40.91
Warm up with Sarah, William, and Stephen.
Leg 3:Distance1.500Time12:06.50Pace8:04.33
Sarah's workout.
Split 1:Distance0.625Time4:33.60Pace7:17.76
Cumilative:Distance0.625Time4:33.60Pace7:17.76
Split 2:Distance0.250Time2:55.80Pace11:43.20
Cumilative:Distance0.875Time7:29.40Pace8:33.60
Split 3:Distance0.625Time4:37.10Pace7:23.36
Cumilative:Distance1.500Time12:06.50Pace8:04.33
 
Leg 4:Distance1.300Time10:10.20Pace7:49.38
Back to the park - some with William.
Leg 5:Distance0.400Time3:48.90Pace9:32.25
Warm-up with Joseph, Jacob, and Julia.
Leg 6:Distance3.250Time22:20.30Pace6:52.40
Workout with Joseph, Jacob, and Julia.
Split 1:Distance0.625Time3:50.00Pace6:08.00
Cumilative:Distance0.625Time3:50.00Pace6:08.00
Split 2:Distance0.250Time2:45.30Pace11:01.20
Cumilative:Distance0.875Time6:35.30Pace7:31.77
Split 3:Distance0.625Time3:56.30Pace6:18.08
Cumilative:Distance1.500Time10:31.60Pace7:01.07
Split 4:Distance0.250Time2:23.80Pace9:35.20
Cumilative:Distance1.750Time12:55.40Pace7:23.09
Split 5:Distance0.625Time3:16.90Pace5:15.04
Cumilative:Distance2.375Time16:12.30Pace6:49.39
Split 6:Distance0.250Time2:47.20Pace11:08.80
Cumilative:Distance2.625Time18:59.50Pace7:14.10
Split 7:Distance0.625Time3:20.80Pace5:21.28
Cumilative:Distance3.250Time22:20.30Pace6:52.40
 
Leg 7:Distance2.520Time21:22.20Pace8:28.81
Back to the house with a little detour. Most of it with Joseph and Jacob.

Red Crocs Miles: 9.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Dec 06, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.001.2510.00

Fast Running Friend Workout - 2017-12-06 14:03:06
Workout Totals: Distance10.000Time1:15:23.30Pace7:32.33
Ran with the kids, then did 8 more with 5x0.25 down the canyon. No bathroom stops this time. The first one was relatively slow - 75.2, then hit 73.7, 72.7, but then either lost steam or just got more headwind running 74.6 both times. Similar issue as on Monday - starting out in 35-36, but then not keeping it except maybe on the 3rd one. But not losing quite as much.
Leg 1:Distance0.500Time3:57.00Pace7:54.00
With Matthew, William, and Stephen.
Leg 2:Distance1.500Time11:33.90Pace7:42.60
With William and Stephen.
Leg 3:Distance8.000Time59:52.40Pace7:29.05
First 2.5 with Joseph and Jacob, the rest alone. 5x0.25 workout down the canyon.
Split 1:Distance4.050Time30:59.70Pace7:39.19
Cumilative:Distance4.050Time30:59.70Pace7:39.19
Split 2:Distance0.250Time1:15.20Pace5:00.80
Cumilative:Distance4.300Time32:14.90Pace7:29.98
Split 3:Distance0.250Time2:07.30Pace8:29.20
Cumilative:Distance4.550Time34:22.20Pace7:33.23
Split 4:Distance0.250Time1:13.70Pace4:54.80
Cumilative:Distance4.800Time35:35.90Pace7:24.98
Split 5:Distance0.250Time2:12.00Pace8:48.00
Cumilative:Distance5.050Time37:47.90Pace7:29.09
Split 6:Distance0.250Time1:12.70Pace4:50.80
Cumilative:Distance5.300Time39:00.60Pace7:21.62
Split 7:Distance0.250Time2:13.10Pace8:52.40
Cumilative:Distance5.550Time41:13.70Pace7:25.71
Split 8:Distance0.250Time1:14.60Pace4:58.40
Cumilative:Distance5.800Time42:28.30Pace7:19.36
Split 9:Distance0.250Time2:19.20Pace9:16.80
Cumilative:Distance6.050Time44:47.50Pace7:24.21
Split 10:Distance0.250Time1:14.60Pace4:58.40
Cumilative:Distance6.300Time46:02.10Pace7:18.43
Split 11:Distance1.700Time13:50.30Pace8:08.41
Cumilative:Distance8.000Time59:52.40Pace7:29.05
 

Red Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Dec 07, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.180.000.001.8811.06

Fast Running Friend Workout - 2017-12-07 14:40:27
Workout Totals: Distance11.055Time1:24:27.30Pace7:38.37
Decided to change my routine a bit on cold days. I have just been training in the afternoon. But I noticed I have been feeling sluggish during the day. So I decided to add a mile jog as soon as I wake up. Then do my normal run in the afternoon. So this gives me 1 extra mile, total of 11 today.

Ran with the little kids. Then did 3x0.625 with 0.25 recovery down the canyon. Had Jacob on the first two with me, and Joseph on the last two. Kept all of them in the 3:18-3:20 range, though the last one was for some reason hard. Jacob kept up with me on both of them. Joseph pushed his first (my second), but then on his second one could not keep up after half way and finished in around 3:30.

Julia ran 5 miles in 39:03, and said she felt more energy. That is a positive. Sarah ran 5 miles at around 9:10 average. Jenny is still on the college schedule - 5 miles on a good day, 3 on a bad one.
Leg 1:Distance1.000Time7:34.10Pace7:34.10
Morning wake-up jog.
Leg 2:Distance1.500Time12:41.80Pace8:27.87
With William and Stephen.
Leg 3:Distance0.520Time4:19.20Pace8:18.46
With Matthew.
Leg 4:Distance0.500Time4:19.80Pace8:39.60
Warm-up with Joseph and Jacob.
Leg 5:Distance7.535Time55:32.40Pace7:22.26
Workout.
Split 1:Distance0.625Time3:18.80Pace5:18.08
Cumilative:Distance0.625Time3:18.80Pace5:18.08
Split 2:Distance0.250Time3:00.00Pace12:00.00
Cumilative:Distance0.875Time6:18.80Pace7:12.91
Split 3:Distance0.625Time3:19.50Pace5:19.20
Cumilative:Distance1.500Time9:38.30Pace6:25.53
Split 4:Distance0.250Time2:49.60Pace11:18.40
Cumilative:Distance1.750Time12:27.90Pace7:07.37
Split 5:Distance0.625Time3:20.70Pace5:21.12
Cumilative:Distance2.375Time15:48.60Pace6:39.41
Split 6:Distance5.160Time39:43.80Pace7:41.98
Cumilative:Distance7.535Time55:32.40Pace7:22.26
Distance to get home with a detour + one more mile on the little boy course.
 

Red Crocs Miles: 11.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Dec 08, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.000.000.6211.00

Fast Running Friend Workout - 2017-12-08 08:25:36
Workout Totals: Distance11.000Time1:23:23.00Pace7:34.82
Did 1 mile with Jenny in the morning - she ran the total of 3. Then ran with the kids in the afternoon + some more alone with 0.625 pickup in 3:16.4.

Matthew had a furious kick today. He was sluggish at the start and ran the first 0.25 in 2:11. Usually with this kind of start he runs around 4:15, on very good days, 4:10. But today he closed in 1:53, which gave him 4:04.
Leg 1:Distance1.000Time7:46.30Pace7:46.30
With Jenny.
Leg 2:Distance0.500Time4:04.50Pace8:09.00
With Matthew, William, and Stephen.
Leg 3:Distance1.500Time11:39.80Pace7:46.53
With William and Stephen.
Leg 4:Distance1.000Time7:22.70Pace7:22.70
With William.
Leg 5:Distance7.000Time52:29.70Pace7:29.96
First 2 with Joseph and Jacob, the rest alone.
Split 1:Distance3.550Time28:22.00Pace7:59.44
Cumilative:Distance3.550Time28:22.00Pace7:59.44
Split 2:Distance0.625Time3:16.40Pace5:14.24
Cumilative:Distance4.175Time31:38.40Pace7:34.71
Split 3:Distance2.825Time20:51.30Pace7:22.94
Cumilative:Distance7.000Time52:29.70Pace7:29.96
 

Red Crocs Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Dec 09, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.030.004.000.0013.03

Fast Running Friend Workout - 2017-12-09 08:30:49
Workout Totals: Distance13.030Time1:37:46.80Pace7:30.25
Total of 13 for me.

Did a 4 mile tempo down the canyon in
23:11.6. Had some stomach issues, had to stop for a bathroom break at around 1.25. Jacob ran with me for the first 2 miles, he actually pulled ahead a bit and ran 11:29. Joseph ran the last 2 with me. He struggled, but kept up. I struggled as well, but when Joseph was strong I could follow him.

William had a cold, ran only 1 mile. Jenny I think ran 6 today. Otherwise usual Saturday distance for everybody.
Leg 1:Distance1.000Time7:31.00Pace7:31.00
Morning jog.
Leg 2:Distance1.100Time9:42.40Pace8:49.45
Warm-up with Jacob, part with Jenny and Josph.
Leg 3:Distance4.000Time23:11.60Pace5:47.90
Tempo run.
Split 1:Distance2.000Time11:30.50Pace5:45.25
Cumilative:Distance2.000Time11:30.50Pace5:45.25
With Jacob.
Split 2:Distance2.000Time11:41.10Pace5:50.55
Cumilative:Distance4.000Time23:11.60Pace5:47.90
With Joseph.
 
Leg 4:Distance1.890Time17:52.70Pace9:27.57
Cool-down with Joseph and Jacob.
Leg 5:Distance1.000Time8:36.90Pace8:36.90
With Matthew and Stephen.
Leg 6:Distance1.000Time8:16.50Pace8:16.50
With William and Stephen.
Leg 7:Distance1.000Time7:48.00Pace7:48.00
With Stephen.
Leg 8:Distance2.040Time14:47.70Pace7:15.15
Alone.

Red Crocs Miles: 13.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Dec 10, 2017
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, Dec 11, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.000.001.2511.30

Fast Running Friend Workout - 2017-12-11 09:18:59
Workout Totals: Distance11.300Time1:24:32.50Pace7:28.89
Total of 11. Did the usual morning jog, then ran with the kids, and ran more on my own. William did 2, Jenny was able to do 5, Joseph and Jacob also 5, otherwise usual distances.

I did 5x0.25 down the canyon. My body decided to do a cleanse - I stopped 5 times for a bathroom break during the run, including twice during the interval workout. This made the recoveries longer. All of the quarters were in the 73-75 range with the first one being 75.1, and the 4th 74.7 due to the urgent need to visit the bathroom. Others I was able to keep under 74, but I felt there was a hard wall between 75 and 73. I could run 75 with relative comfort, but I had to work very hard to run 73.
Leg 1:Distance1.000Time7:09.70Pace7:09.70
Morning jog.
Leg 2:Distance0.500Time4:03.70Pace8:07.40
With Matthew, William, and Stephen.
Leg 3:Distance1.500Time11:56.80Pace7:57.87
With William and Stephen.
Leg 4:Distance8.300Time1:01:22.30Pace7:23.65
First 2.5 with Joseph, Jacob, and Jenny, the rest alone.
Split 1:Distance4.350Time33:30.20Pace7:42.11
Cumilative:Distance4.350Time33:30.20Pace7:42.11
Split 2:Distance0.250Time1:15.10Pace5:00.40
Cumilative:Distance4.600Time34:45.30Pace7:33.33
Split 3:Distance0.250Time1:59.10Pace7:56.40
Cumilative:Distance4.850Time36:44.40Pace7:34.52
Split 4:Distance0.250Time1:13.90Pace4:55.60
Cumilative:Distance5.100Time37:58.30Pace7:26.73
Split 5:Distance0.250Time2:05.30Pace8:21.20
Cumilative:Distance5.350Time40:03.60Pace7:29.27
Split 6:Distance0.250Time1:13.10Pace4:52.40
Cumilative:Distance5.600Time41:16.70Pace7:22.27
Split 7:Distance0.250Time1:58.80Pace7:55.20
Cumilative:Distance5.850Time43:15.50Pace7:23.68
Split 8:Distance0.250Time1:14.70Pace4:58.80
Cumilative:Distance6.100Time44:30.20Pace7:17.74
Split 9:Distance0.250Time1:59.90Pace7:59.60
Cumilative:Distance6.350Time46:30.10Pace7:19.39
Split 10:Distance0.250Time1:13.30Pace4:53.20
Cumilative:Distance6.600Time47:43.40Pace7:13.85
Split 11:Distance1.700Time13:38.90Pace8:01.71
Cumilative:Distance8.300Time1:01:22.30Pace7:23.65
 

Red Crocs Miles: 11.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Dec 12, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.721.250.002.1211.09

Fast Running Friend Workout - 2017-12-12 09:06:31
Workout Totals: Distance11.095Time1:25:11.60Pace7:40.71
Started the day with the usual 1 mile jog. Then ran with the little kids. Sarah joined us for 2 miles. She dropped back with about 0.5 to go as we upped the pace and she did not want to run that hard.

Then I did a workout with Julia, Joseph, and Jacob. First we paced Julia through 2x0.625 down the canyon in 3:44.5, and 3:53.9. Then I did 2x0.625 with Jacob in 3:18.6 and 3:18.7, and one more with Joseph in 3:19.0. Then Joseph and Jacob ran home, and I ran back to the car. Decided on a whim to run a hard uphill quarter. It started well, but after about 100 I started running out of juice and ended up with 81.9.
Leg 1:Distance1.000Time7:12.30Pace7:12.30
Morning jog.
Leg 2:Distance0.500Time4:04.90Pace8:09.80
With Matthew, William, Stephen, and Sarah.
Leg 3:Distance1.500Time13:07.90Pace8:45.27
With Stephen, William, and Matthew.
Split 1:Distance1.500Time12:14.00Pace8:09.33
Cumilative:Distance1.500Time12:14.00Pace8:09.33
Stephen and William.
Split 2:Distance0.000Time0:53.90Pace0:00.00
Cumilative:Distance1.500Time13:07.90Pace8:45.27
Sarah.
 
Leg 4:Distance0.480Time4:20.40Pace9:02.50
Warm-up with Joseph, Jacob, and Julia.
Leg 5:Distance7.615Time56:26.10Pace7:24.66
Workout down the canyon.
Split 1:Distance0.625Time3:44.50Pace5:59.20
Cumilative:Distance0.625Time3:44.50Pace5:59.20
Split 2:Distance0.250Time3:11.00Pace12:44.00
Cumilative:Distance0.875Time6:55.50Pace7:54.86
Split 3:Distance0.625Time3:53.90Pace6:14.24
Cumilative:Distance1.500Time10:49.40Pace7:12.93
Split 4:Distance0.250Time2:50.20Pace11:20.80
Cumilative:Distance1.750Time13:39.60Pace7:48.34
Split 5:Distance0.625Time3:18.60Pace5:17.76
Cumilative:Distance2.375Time16:58.20Pace7:08.72
Split 6:Distance0.250Time2:48.70Pace11:14.80
Cumilative:Distance2.625Time19:46.90Pace7:32.15
Split 7:Distance0.625Time3:18.70Pace5:17.92
Cumilative:Distance3.250Time23:05.60Pace7:06.34
Split 8:Distance0.250Time2:55.80Pace11:43.20
Cumilative:Distance3.500Time26:01.40Pace7:26.11
Split 9:Distance0.625Time3:19.00Pace5:18.40
Cumilative:Distance4.125Time29:20.40Pace7:06.76
Split 10:Distance2.500Time19:58.20Pace7:59.28
Cumilative:Distance6.625Time49:18.60Pace7:26.58
Split 11:Distance0.250Time1:21.90Pace5:27.60
Cumilative:Distance6.875Time50:40.50Pace7:22.25
Split 12:Distance0.740Time5:45.60Pace7:47.03
Cumilative:Distance7.615Time56:26.10Pace7:24.66
 

Red Crocs Miles: 11.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Dec 13, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.790.000.001.2512.04

Fast Running Friend Workout - 2017-12-13 08:52:45
Workout Totals: Distance12.040Time1:30:59.10Pace7:33.41
Today I learned about the effects of inversion on running. Did the morning jog with Jenny, then later ran with the kids for part of it, and for part of it ran 5x0.625 down the canyon. First, I noticed an unusual lack of motivation. Then all of the intervals felt hard and were consistently 2-3 seconds slower than they should have been and I was losing pace in the second half worse than normal. I noticed it was hard to breathe. The times ranged from 74.9 to 78.4.

I noticed a pattern. My fastest interval has been consistently the third, and that stretch does not appear to be very fast - half of it is actually up a small grade. However, it has the highest separation from Highway 89. Then the worst has consistently been the 4th, and that one is right next to the road and on top of that there is construction on the other side which produces a lot of diesel fumes. In the 3rd my splits are most even, and in the 4th they are most uneven.

This started happening just lately when we got more inversion. During the early fall and the summer those two stretches appear to produce similar times.
Leg 1:Distance2.040Time15:55.40Pace7:48.33
With Jenny in the morning.
Leg 2:Distance8.000Time58:49.60Pace7:21.20
First 2.5 with Joseph and Jacob, the rest alone.
Split 1:Distance4.050Time30:07.60Pace7:26.32
Cumilative:Distance4.050Time30:07.60Pace7:26.32
Split 2:Distance0.250Time1:17.00Pace5:08.00
Cumilative:Distance4.300Time31:24.60Pace7:18.28
Split 3:Distance0.250Time2:11.10Pace8:44.40
Cumilative:Distance4.550Time33:35.70Pace7:23.01
Split 4:Distance0.250Time1:16.60Pace5:06.40
Cumilative:Distance4.800Time34:52.30Pace7:15.90
Split 5:Distance0.250Time2:13.30Pace8:53.20
Cumilative:Distance5.050Time37:05.60Pace7:20.71
Split 6:Distance0.250Time1:14.90Pace4:59.60
Cumilative:Distance5.300Time38:20.50Pace7:14.06
Split 7:Distance0.250Time2:18.40Pace9:13.60
Cumilative:Distance5.550Time40:38.90Pace7:19.44
Split 8:Distance0.250Time1:18.40Pace5:13.60
Cumilative:Distance5.800Time41:57.30Pace7:14.02
Split 9:Distance0.250Time2:22.20Pace9:28.80
Cumilative:Distance6.050Time44:19.50Pace7:19.59
Split 10:Distance0.250Time1:16.40Pace5:05.60
Cumilative:Distance6.300Time45:35.90Pace7:14.27
Split 11:Distance1.700Time13:13.70Pace7:46.88
Cumilative:Distance8.000Time58:49.60Pace7:21.20
 
Leg 3:Distance0.500Time4:05.40Pace8:10.80
With Matthew, William, and Stephen.
Leg 4:Distance1.500Time12:08.70Pace8:05.80
With William and Stephen.

Red Crocs Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Dec 14, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.640.000.001.5011.14

Fast Running Friend Workout - 2017-12-14 10:11:51
Workout Totals: Distance11.140Time1:27:48.70Pace7:52.95
Better air today after the last nights snow fall. Decided to do 6x0.25 over by the house alternating up and down. Joseph did the first 2 and the last 2 with me, Jacob did the middle 2. I got 78.1, 73.1 (Joseph kept up on the first, was just 0.1 behind on the second), then 79.6, 73.7 (Jacob was 0.1 in front on both), then with Joseph 78.9, 73.6 (he had 80.1, 75.0).

I got an appreciation for clean air. Unlike yesterday I felt strong in the second half of all of the intervals.

Then I ran 2 miles with Sarah, William, and Stephen. Matthew ran the first 0.5 with us. Sarah kept up this time. And then 2 more alone.
Leg 1:Distance1.000Time7:09.50Pace7:09.50
Morning jog.
Leg 2:Distance1.550Time11:55.60Pace7:41.68
Warm-up with Joseph and Jacob.
Leg 3:Distance2.750Time21:17.30Pace7:44.47
Workout - 6x0.25 with 0.25 recovery jog on the hill by our house (on the old Carterville road) alternating directions.
Split 1:Distance0.250Time1:18.10Pace5:12.40
Cumilative:Distance0.250Time1:18.10Pace5:12.40
Split 2:Distance0.250Time2:36.90Pace10:27.60
Cumilative:Distance0.500Time3:55.00Pace7:50.00
Split 3:Distance0.250Time1:13.10Pace4:52.40
Cumilative:Distance0.750Time5:08.10Pace6:50.80
Split 4:Distance0.250Time2:37.20Pace10:28.80
Cumilative:Distance1.000Time7:45.30Pace7:45.30
Split 5:Distance0.250Time1:19.60Pace5:18.40
Cumilative:Distance1.250Time9:04.90Pace7:15.92
Split 6:Distance0.250Time2:48.00Pace11:12.00
Cumilative:Distance1.500Time11:52.90Pace7:55.27
Split 7:Distance0.250Time1:13.70Pace4:54.80
Cumilative:Distance1.750Time13:06.60Pace7:29.49
Split 8:Distance0.250Time2:46.30Pace11:05.20
Cumilative:Distance2.000Time15:52.90Pace7:56.45
Split 9:Distance0.250Time1:18.80Pace5:15.20
Cumilative:Distance2.250Time17:11.70Pace7:38.53
Split 10:Distance0.250Time2:52.00Pace11:28.00
Cumilative:Distance2.500Time20:03.70Pace8:01.48
Split 11:Distance0.250Time1:13.60Pace4:54.40
Cumilative:Distance2.750Time21:17.30Pace7:44.47
 
Leg 4:Distance0.800Time7:11.00Pace8:58.75
Cool-down with Joseph and Jacob.
Leg 5:Distance0.500Time4:04.90Pace8:09.80
With Matthew, Sarah, William, and Stephen.
Leg 6:Distance1.500Time12:48.80Pace8:32.53
Same group without Matthew.
Leg 7:Distance1.000Time7:41.90Pace7:41.90
With William.
Leg 8:Distance2.040Time15:39.70Pace7:40.64
Alone.

Red Crocs Miles: 11.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Dec 15, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.880.000.000.6212.50

Fast Running Friend Workout - 2017-12-15 09:26:36
Workout Totals: Distance12.500Time1:38:51.80Pace7:54.54
Inversion came back in greater strength. I felt sluggish again. Did 4.5 with Jenny in the morning, then ran 2 with Joseph and Jacob - they were feeling sluggish also, so I had them turn around at 2 miles to run the total of 4. I did a pickup for 0.625 in 3:21.6. I lost about a second avoiding a biker collision on a curve, but still it felt quite a bit harder than it should have.

Then I ran with William, Stephen, and Matthew.
Leg 1:Distance4.500Time35:45.50Pace7:56.78
With Jenny.
Leg 2:Distance5.000Time38:41.60Pace7:44.32
First 2 with Joseph and Jacob. Did a pickup.
Split 1:Distance2.555Time20:44.50Pace8:07.08
Cumilative:Distance2.555Time20:44.50Pace8:07.08
Split 2:Distance0.625Time3:21.60Pace5:22.56
Cumilative:Distance3.180Time24:06.10Pace7:34.75
Split 3:Distance1.820Time14:35.50Pace8:01.04
Cumilative:Distance5.000Time38:41.60Pace7:44.32
 
Leg 3:Distance1.000Time7:59.00Pace7:59.00
With William.
Leg 4:Distance1.500Time11:57.80Pace7:58.53
With William and Stephen.
Leg 5:Distance0.500Time4:27.90Pace8:55.80
With William, Stephen, and Matthew.

Red Crocs Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Dec 16, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.004.000.0016.20

Fast Running Friend Workout - 2017-12-16 10:14:42
Workout Totals: Distance16.200Time2:04:26.30Pace7:40.88
Total of 16. Ran with the kids, did 4 mile tempo down the canyon with Joseph running the first 2 with me (he got 11:42 kicking at the end, I had 11:45), and Jacob last 2 in 11:50. We had some inversion + head wind, so we all struggled. Usual distances for everybody, Jenny on school survival schedule.
Leg 1:Distance4.000Time32:31.30Pace8:07.82
With Jenny.
Leg 2:Distance1.100Time9:32.10Pace8:40.09
Warm-up with Joseph.
Leg 3:Distance4.000Time23:35.90Pace5:53.98
Tempo workout.
Split 1:Distance2.000Time11:45.00Pace5:52.50
Cumilative:Distance2.000Time11:45.00Pace5:52.50
With Joseph.
Split 2:Distance2.000Time11:50.90Pace5:55.45
Cumilative:Distance4.000Time23:35.90Pace5:53.98
With Jacob.
 
Leg 4:Distance3.100Time25:43.50Pace8:17.90
With Jacob back to the car.
Leg 5:Distance0.500Time4:39.60Pace9:19.20
With Matthew and William.
Leg 6:Distance0.500Time3:39.20Pace7:18.40
With William.
Leg 7:Distance3.000Time24:44.70Pace8:14.90
With William and Stephen.

Red Crocs Miles: 16.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Dec 17, 2017
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, Dec 18, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.001.2511.50

Fast Running Friend Workout - 2017-12-18 08:37:39
Workout Totals: Distance11.500Time1:28:47.20Pace7:43.23
Ran with the kids, then did 5x0.25 down the canyon. The air was clearer today, and I was holding the speed better. The first one was slow due to some slippage on the small uphill section - 75.1. The 4th was slow as usual, but not terribly slow - 74.3. The rest were under 74, with the fastest being 72.3. This workout gave me some cause for optimism.
Leg 1:Distance1.000Time7:33.80Pace7:33.80
Morning jog with Julia.
Leg 2:Distance0.500Time4:34.30Pace9:08.60
With Matthew.
Leg 3:Distance2.000Time16:53.10Pace8:26.55
With William and Stephen.
Leg 4:Distance8.000Time59:46.00Pace7:28.25
First 2.5 with Joseph and Jacob, the rest alone. Workout down the canyon.
Split 1:Distance4.050Time31:51.70Pace7:52.02
Cumilative:Distance4.050Time31:51.70Pace7:52.02
Split 2:Distance0.250Time1:15.10Pace5:00.40
Cumilative:Distance4.300Time33:06.80Pace7:42.05
Split 3:Distance0.250Time2:08.00Pace8:32.00
Cumilative:Distance4.550Time35:14.80Pace7:44.79
Split 4:Distance0.250Time1:13.10Pace4:52.40
Cumilative:Distance4.800Time36:27.90Pace7:35.81
Split 5:Distance0.250Time2:09.80Pace8:39.20
Cumilative:Distance5.050Time38:37.70Pace7:38.95
Split 6:Distance0.250Time1:12.30Pace4:49.20
Cumilative:Distance5.300Time39:50.00Pace7:30.94
Split 7:Distance0.250Time2:15.80Pace9:03.20
Cumilative:Distance5.550Time42:05.80Pace7:35.10
Split 8:Distance0.250Time1:14.30Pace4:57.20
Cumilative:Distance5.800Time43:20.10Pace7:28.29
Split 9:Distance0.250Time2:19.70Pace9:18.80
Cumilative:Distance6.050Time45:39.80Pace7:32.86
Split 10:Distance0.250Time1:13.40Pace4:53.60
Cumilative:Distance6.300Time46:53.20Pace7:26.54
Split 11:Distance1.700Time12:52.80Pace7:34.59
Cumilative:Distance8.000Time59:46.00Pace7:28.25
 

Red Crocs Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Dec 19, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.670.000.001.8811.55

Fast Running Friend Workout - 2017-12-19 09:40:13
Workout Totals: Distance11.545Time1:30:22.10Pace7:49.65
Ran with the kids, paced Sarah through 2x0.625 down the canyon (4:21/4:26) with the help of William and Stephen, then did 3x0.625 with Jacob doing the first two with me (3:18.8, 3:19.6 - he had 3:19.9), and then one more with Joseph - I ran 3:15.6, Joseph was struggling with muscle soreness and could only do 3:21.
Leg 1:Distance1.000Time8:02.70Pace8:02.70
Morning jog with Jenny.
Leg 2:Distance0.500Time4:25.00Pace8:50.00
With William and Matthew.
Leg 3:Distance0.180Time1:45.40Pace9:45.56
Warm-up with Sarah, Stephen, and William.
Leg 4:Distance1.500Time11:44.30Pace7:49.53
Sarah's workout - same company.
Split 1:Distance0.625Time4:21.50Pace6:58.40
Cumilative:Distance0.625Time4:21.50Pace6:58.40
Split 2:Distance0.250Time2:55.90Pace11:43.60
Cumilative:Distance0.875Time7:17.40Pace8:19.89
Split 3:Distance0.625Time4:26.90Pace7:07.04
Cumilative:Distance1.500Time11:44.30Pace7:49.53
 
Leg 5:Distance0.850Time6:43.70Pace7:54.94
Jog back - VPN stop.
Leg 6:Distance0.500Time3:46.30Pace7:32.60
Finished the jog back.
Leg 7:Distance0.750Time6:52.10Pace9:09.47
Warm-up with Joseph and Jacob.
Leg 8:Distance2.375Time15:56.70Pace6:42.82
Workout.
Split 1:Distance0.625Time3:18.80Pace5:18.08
Cumilative:Distance0.625Time3:18.80Pace5:18.08
Split 2:Distance0.250Time3:07.90Pace12:31.60
Cumilative:Distance0.875Time6:26.70Pace7:21.94
Split 3:Distance0.625Time3:19.60Pace5:19.36
Cumilative:Distance1.500Time9:46.30Pace6:30.87
Split 4:Distance0.250Time2:54.80Pace11:39.20
Cumilative:Distance1.750Time12:41.10Pace7:14.91
Split 5:Distance0.625Time3:15.60Pace5:12.96
Cumilative:Distance2.375Time15:56.70Pace6:42.82
 
Leg 9:Distance2.890Time23:43.50Pace8:12.56
Cool-down with Joseph and Jacob.
Leg 10:Distance1.000Time7:22.40Pace7:22.40
More distance on the little boy course.

Red Crocs Miles: 11.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Dec 20, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.001.0011.00

Fast Running Friend Workout - 2017-12-20 09:24:55
Workout Totals: Distance11.000Time1:25:28.30Pace7:46.21
Ran with the kids, then did 5x0.25 down the canyon. It was warm, but there were random gusts of wind and in the last two random gusts turned into steady headwind. So I ran 75.2, 73.8, 72.2, 76.9, and 76.9.
Leg 1:Distance1.000Time8:04.50Pace8:04.50
Morning jog with Jenny.
Leg 2:Distance0.500Time4:20.20Pace8:40.40
With William, Stephen, and Matthew.
Leg 3:Distance1.500Time13:13.90Pace8:49.27
With William and Stephen.
Leg 4:Distance8.000Time59:49.70Pace7:28.71
First 2.5 with Joseph and Jacob, the rest alone - workout.
Split 1:Distance4.050Time31:46.70Pace7:50.79
Cumilative:Distance4.050Time31:46.70Pace7:50.79
Split 2:Distance0.250Time1:15.20Pace5:00.80
Cumilative:Distance4.300Time33:01.90Pace7:40.91
Split 3:Distance0.250Time2:11.20Pace8:44.80
Cumilative:Distance4.550Time35:13.10Pace7:44.42
Split 4:Distance0.250Time1:13.80Pace4:55.20
Cumilative:Distance4.800Time36:26.90Pace7:35.60
Split 5:Distance0.250Time2:14.40Pace8:57.60
Cumilative:Distance5.050Time38:41.30Pace7:39.66
Split 6:Distance0.250Time1:12.20Pace4:48.80
Cumilative:Distance5.300Time39:53.50Pace7:31.60
Split 7:Distance0.250Time2:20.70Pace9:22.80
Cumilative:Distance5.550Time42:14.20Pace7:36.61
Split 8:Distance0.250Time1:16.90Pace5:07.60
Cumilative:Distance5.800Time43:31.10Pace7:30.19
Split 9:Distance0.250Time2:21.60Pace9:26.40
Cumilative:Distance6.050Time45:52.70Pace7:34.99
Split 10:Distance0.250Time1:16.90Pace5:07.60
Cumilative:Distance6.300Time47:09.60Pace7:29.14
Split 11:Distance1.700Time12:40.10Pace7:27.12
Cumilative:Distance8.000Time59:49.70Pace7:28.71
 

Red Crocs Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Dec 21, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.570.000.000.4610.03

Fast Running Friend Workout - 2017-12-21 11:39:54
Workout Totals: Distance10.040Time1:19:27.20Pace7:54.82
Changed the workout due to the snow. Gave the kids a break from fast running, ran easy with the kids, then did 3 hill sprints by the house - 52.6, 51.2, 51.3. The hill is 0.155 long, so this is roughly 5:20 pace. The grade varies from 3 to 6 %.
Leg 1:Distance0.500Time4:05.20Pace8:10.40
With Matthew.
Leg 2:Distance2.040Time17:13.30Pace8:26.52
With William and Stephen.
Leg 3:Distance5.000Time39:30.70Pace7:54.14
With Joseph and Jacob.
Leg 4:Distance2.500Time18:38.00Pace7:27.20
Alone - did 3 hill sprints 0.155 long by the house.
Split 1:Distance0.345Time2:33.20Pace7:24.06
Cumilative:Distance0.345Time2:33.20Pace7:24.06
Split 2:Distance0.155Time0:52.60Pace5:39.35
Cumilative:Distance0.500Time3:25.80Pace6:51.60
Split 3:Distance0.345Time2:51.30Pace8:16.52
Cumilative:Distance0.845Time6:17.10Pace7:26.27
Split 4:Distance0.155Time0:51.20Pace5:30.32
Cumilative:Distance1.000Time7:08.30Pace7:08.30
Split 5:Distance0.345Time3:05.80Pace8:58.55
Cumilative:Distance1.345Time10:14.10Pace7:36.58
Split 6:Distance0.155Time0:51.30Pace5:30.97
Cumilative:Distance1.500Time11:05.40Pace7:23.60
Split 7:Distance1.000Time7:32.60Pace7:32.60
Cumilative:Distance2.500Time18:38.00Pace7:27.20
 

Red Crocs Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Dec 22, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.930.006.000.0010.93

Fast Running Friend Workout - 2017-12-22 09:10:33
Workout Totals: Distance10.935Time1:16:40.90Pace7:00.75
Did 6x1 mile today in the canyon alternating directions with 0.125 recovery. Joseph did the first one with me in 5:36.9, then could not keep up on the second - I ran 6:12.3, he got 6:30 - he complained about the stomach disturbance due to eating too soon before the run, but I think it was mostly mental. Jacob did the 3rd and the 4th with me, and was able to keep up on both - 5:40.6 and 6:09.0. Then I did two more in 5:43.4 and 6:04.0.

Jacob ended up doing 7.5 miles total somewhat on accident due to my miscalculations of distance. Joseph ran a total of 5.5 miles.

This was my longest interval workout since the Top of Utah marathon. I think I am getting to the point where I can productively absorb 6 miles of fast running once a week if it is broken down.
Leg 1:Distance1.000Time7:48.90Pace7:48.90
Morning jog.
Leg 2:Distance0.440Time3:54.60Pace8:53.18
With Matthew.
Leg 3:Distance0.070Time0:35.60Pace8:28.57
With Matthew.
Leg 4:Distance0.500Time4:00.60Pace8:01.20
Warm-up with Joseph and Jacob.
Leg 5:Distance6.625Time43:20.70Pace6:32.56
Workout.
Split 1:Distance1.000Time5:36.90Pace5:36.90
Cumilative:Distance1.000Time5:36.90Pace5:36.90
Split 2:Distance0.125Time1:36.00Pace12:48.00
Cumilative:Distance1.125Time7:12.90Pace6:24.80
Split 3:Distance1.000Time6:12.30Pace6:12.30
Cumilative:Distance2.125Time13:25.20Pace6:18.92
Split 4:Distance0.125Time1:33.00Pace12:24.00
Cumilative:Distance2.250Time14:58.20Pace6:39.20
Split 5:Distance1.000Time5:40.60Pace5:40.60
Cumilative:Distance3.250Time20:38.80Pace6:21.17
Split 6:Distance0.125Time1:40.40Pace13:23.20
Cumilative:Distance3.375Time22:19.20Pace6:36.80
Split 7:Distance1.000Time6:09.00Pace6:09.00
Cumilative:Distance4.375Time28:28.20Pace6:30.45
Split 8:Distance0.125Time1:30.00Pace12:00.00
Cumilative:Distance4.500Time29:58.20Pace6:39.60
Split 9:Distance1.000Time5:43.40Pace5:43.40
Cumilative:Distance5.500Time35:41.60Pace6:29.38
Split 10:Distance0.125Time1:35.10Pace12:40.80
Cumilative:Distance5.625Time37:16.70Pace6:37.64
Split 11:Distance1.000Time6:04.00Pace6:04.00
Cumilative:Distance6.625Time43:20.70Pace6:32.56
 
Leg 6:Distance2.300Time17:00.50Pace7:23.70
Alone.

Red Crocs Miles: 10.94
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Dec 23, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.380.000.000.6213.00

Fast Running Friend Workout - 2017-12-23 09:41:08
Workout Totals: Distance13.000Time1:39:47.00Pace7:40.54
Total of 13, ran with the kids, then 3 more alone. Did a pickup of 0.625 in 3:19 in the middle. Jenny was able to run 6 today at sub-8:00 average.

Mary set a quarter mile record on the sidewalk out-and-back course with the time of 2:44 racing her friend Kyra who ran 2:56.
Leg 1:Distance1.000Time8:55.20Pace8:55.20
With Matthew.
Leg 2:Distance3.000Time24:19.90Pace8:06.63
With Stephen - part with William, Joseph, and Jacob.
Leg 3:Distance6.000Time44:56.00Pace7:29.33
Mostly with Jenny except for the pickup after a VPB and some jogging after the pickup at a faster pace to catch up.
Split 1:Distance3.050Time24:15.00Pace7:57.05
Cumilative:Distance3.050Time24:15.00Pace7:57.05
Split 2:Distance0.625Time3:19.00Pace5:18.40
Cumilative:Distance3.675Time27:34.00Pace7:30.07
Split 3:Distance2.325Time17:22.00Pace7:28.17
Cumilative:Distance6.000Time44:56.00Pace7:29.33
 
Leg 4:Distance3.000Time21:35.90Pace7:11.97
Alone.

Red Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Dec 24, 2017
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, Dec 25, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.290.000.000.7512.04

Fast Running Friend Workout - 2017-12-25 10:43:02
Workout Totals: Distance12.040Time1:31:42.80Pace7:37.04
Merry Christmas to all. Got to talk to Benjamin in the morning on Skype. His Russian sounded much better that it did before he left - I could barely detect any accent or grammatical mistakes. He has been sending me his writing samples, and they had a lot of mistakes - sometimes very funny. So I expected to hear that when he spoke. But apparently it is possible to use a different part of your brain when speaking than when writing - so when he does not have to think, he says it right. When he writes, he pauses, and experiences the syndrome of the centipede that walked fine until somebody asked it how it walked - it began to think and forgot how to walk.

We got some snow today, I plowed, then we ran. I did a little bit more than usual - total of 12 including the morning jog. For speed I added 3x0.25 in the canyon, first one up (77.3), then two down - 73.8 and 72.0. Clear air and no headwind really helped today - I felt strength and energy, and was maintaining the speed at the end.

Usual distances for the kids and Sarah. Jenny is now running 6. Matthew moved up to 1 mile a day.
Leg 1:Distance1.000Time7:16.00Pace7:16.00
Morning jog.
Leg 2:Distance1.000Time8:44.00Pace8:44.00
With Matthew.
Leg 3:Distance2.040Time16:45.40Pace8:12.84
With Stephen and Julia.
Leg 4:Distance5.000Time37:30.20Pace7:30.04
With Joseph and Jacob - mostly. They ran easy, I did the fast quarters, but stopped for a VPB.
Split 1:Distance1.700Time14:13.20Pace8:21.88
Cumilative:Distance1.700Time14:13.20Pace8:21.88
Split 2:Distance0.250Time1:17.30Pace5:09.20
Cumilative:Distance1.950Time15:30.50Pace7:57.18
Split 3:Distance0.600Time4:49.70Pace8:02.83
Cumilative:Distance2.550Time20:20.20Pace7:58.51
Split 4:Distance0.250Time1:13.80Pace4:55.20
Cumilative:Distance2.800Time21:34.00Pace7:42.14
Split 5:Distance0.250Time2:05.90Pace8:23.60
Cumilative:Distance3.050Time23:39.90Pace7:45.54
Split 6:Distance0.250Time1:12.00Pace4:48.00
Cumilative:Distance3.300Time24:51.90Pace7:32.09
Split 7:Distance1.700Time12:38.30Pace7:26.06
Cumilative:Distance5.000Time37:30.20Pace7:30.04
 
Leg 5:Distance3.000Time21:27.20Pace7:09.07
Alone.

Red Crocs Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Dec 26, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.990.624.380.0015.99

Fast Running Friend Workout - 2017-12-26 08:45:16
Workout Totals: Distance15.995Time2:03:30.10Pace7:43.28
Did a longer morning jog, then ran with the younger kids, and did a workout in the canyon. First 2x0.625 pacing Jenny with the help of Joseph and Jacob with 0.25 recovery, first down, second up. The one down was 3:40.8, up 4:01.0.

Then did 6x0.625 with 0.125 recovery alternating directions (3:28.8, 3:45.3, 3:30.8, 3:40.8, 3:28.7, 3:38.2). Jacob did the first 3 with me keeping up on the first two, and finishing 3 seconds back on the third. Joseph kept up on the first, but then mentally lost it. I think his second was 3:59, and not sure what he did on the third. It seems like running uphill mentally breaks him. He has never been able to go longer than half a mile uphill in the canyon at any decent pace. Need to think of something to help him overcome it.
Leg 1:Distance3.000Time25:38.40Pace8:32.80
Morning jog - part with Sarah.
Leg 2:Distance1.000Time8:39.40Pace8:39.40
With Matthew - out and back in the canyon.
Leg 3:Distance2.000Time15:09.60Pace7:34.80
With William, Stephen, Jenny, and Julia - out and back in the canyon.
Leg 4:Distance0.520Time4:49.30Pace9:16.35
Warm-up with Joseph, Jacob, Jenny, and Julia.
Leg 5:Distance6.275Time44:07.20Pace7:01.86
Workout.
Split 1:Distance0.625Time3:40.80Pace5:53.28
Cumilative:Distance0.625Time3:40.80Pace5:53.28
Split 2:Distance0.250Time3:00.00Pace12:00.00
Cumilative:Distance0.875Time6:40.80Pace7:38.06
Split 3:Distance0.625Time4:01.00Pace6:25.60
Cumilative:Distance1.500Time10:41.80Pace7:07.87
Split 4:Distance0.400Time3:43.20Pace9:18.00
Cumilative:Distance1.900Time14:25.00Pace7:35.26
Split 5:Distance0.625Time3:28.80Pace5:34.08
Cumilative:Distance2.525Time17:53.80Pace7:05.27
Split 6:Distance0.125Time1:31.70Pace12:13.60
Cumilative:Distance2.650Time19:25.50Pace7:19.81
Split 7:Distance0.625Time3:45.30Pace6:00.48
Cumilative:Distance3.275Time23:10.80Pace7:04.67
Split 8:Distance0.125Time2:00.20Pace16:01.60
Cumilative:Distance3.400Time25:11.00Pace7:24.41
Split 9:Distance0.625Time3:30.80Pace5:37.28
Cumilative:Distance4.025Time28:41.80Pace7:07.78
Split 10:Distance0.125Time1:35.80Pace12:46.40
Cumilative:Distance4.150Time30:17.60Pace7:17.98
Split 11:Distance0.625Time3:40.80Pace5:53.28
Cumilative:Distance4.775Time33:58.40Pace7:06.89
Split 12:Distance0.125Time1:32.90Pace12:23.20
Cumilative:Distance4.900Time35:31.30Pace7:14.96
Split 13:Distance0.625Time3:28.70Pace5:33.92
Cumilative:Distance5.525Time39:00.00Pace7:03.53
Split 14:Distance0.125Time1:29.00Pace11:52.00
Cumilative:Distance5.650Time40:29.00Pace7:09.91
Split 15:Distance0.625Time3:38.20Pace5:49.12
Cumilative:Distance6.275Time44:07.20Pace7:01.86
 
Leg 6:Distance3.200Time25:06.20Pace7:50.69
Cool-down.

Red Crocs Miles: 15.99
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Dec 27, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.290.000.000.7511.04

Fast Running Friend Workout - 2017-12-27 10:05:11
Workout Totals: Distance11.040Time1:27:22.10Pace7:54.83
Did the morning jog, then ran with the kids. Took Sarah for an extra mile with Matthew. Did 3x0.25 down the canyon. Felt sluggish in the first two (75.2, 75.3), but was able to shift gears and run 72.2 in the third. It was warm enough today to run in shorts.
Leg 1:Distance1.000Time7:15.80Pace7:15.80
Morning jog.
Leg 2:Distance1.000Time8:41.70Pace8:41.70
With Sarah and Matthew.
Leg 3:Distance2.040Time17:56.30Pace8:47.60
With William and Stephen.
Leg 4:Distance1.000Time7:52.30Pace7:52.30
With William.
Leg 5:Distance6.000Time45:36.00Pace7:36.00
Most of it with Jenny. First 2.5 with Joseph and Jacob. Did 3x0.25.
Split 1:Distance3.050Time24:02.80Pace7:53.05
Cumilative:Distance3.050Time24:02.80Pace7:53.05
Split 2:Distance0.250Time1:15.20Pace5:00.80
Cumilative:Distance3.300Time25:18.00Pace7:40.00
Split 3:Distance0.250Time2:03.60Pace8:14.40
Cumilative:Distance3.550Time27:21.60Pace7:42.42
Split 4:Distance0.250Time1:15.30Pace5:01.20
Cumilative:Distance3.800Time28:36.90Pace7:31.82
Split 5:Distance0.250Time2:10.90Pace8:43.60
Cumilative:Distance4.050Time30:47.80Pace7:36.25
Split 6:Distance0.250Time1:12.20Pace4:48.80
Cumilative:Distance4.300Time32:00.00Pace7:26.51
Split 7:Distance1.700Time13:36.00Pace8:00.00
Cumilative:Distance6.000Time45:36.00Pace7:36.00
 

Red Crocs Miles: 11.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Dec 28, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.310.001.880.0011.19

Fast Running Friend Workout - 2017-12-28 08:54:17
Workout Totals: Distance11.185Time1:25:28.40Pace7:38.51
Did a morning jog, then ran with Matthew, and then did 3x0.625 with Joseph (3:27.7 down, 3:47.9 up, 3:35.8 down). He struggled but he made it through the workout. Then ran with him home, and back to get the car. Jacob ran with William and Stephen.
Leg 1:Distance1.000Time7:13.70Pace7:13.70
Morning jog.
Leg 2:Distance1.000Time8:41.90Pace8:41.90
With Matthew and William.
Leg 3:Distance1.200Time10:03.60Pace8:23.00
Warm-up with Joseph.
Leg 4:Distance2.125Time14:13.30Pace6:41.55
Workout with Joseph.
Split 1:Distance0.625Time3:27.70Pace5:32.32
Cumilative:Distance0.625Time3:27.70Pace5:32.32
Split 2:Distance0.125Time1:37.40Pace12:59.20
Cumilative:Distance0.750Time5:05.10Pace6:46.80
Split 3:Distance0.625Time3:47.90Pace6:04.64
Cumilative:Distance1.375Time8:53.00Pace6:27.64
Split 4:Distance0.125Time1:44.50Pace13:56.00
Cumilative:Distance1.500Time10:37.50Pace7:05.00
Split 5:Distance0.625Time3:35.80Pace5:45.28
Cumilative:Distance2.125Time14:13.30Pace6:41.55
 
Leg 5:Distance2.580Time21:12.30Pace8:13.14
Cool-down with Joseph.
Leg 6:Distance3.280Time24:03.60Pace7:20.12
Back to get the car.

Red Crocs Miles: 11.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Dec 29, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.290.000.000.7511.04

Fast Running Friend Workout - 2017-12-29 08:29:19
Workout Totals: Distance11.040Time1:24:27.60Pace7:39.02
Did the usual morning jog, then ran with the little kids including Sarah's additional mile with Matthew, then did the rest of the run with the older kids. Did 3x0.25 uphill 78.5, down 72.8, 71.6. Wore shorts.
Leg 1:Distance1.000Time7:18.70Pace7:18.70
Morning jog.
Leg 2:Distance1.000Time9:02.70Pace9:02.70
With Sarah, William, and Matthew.
Leg 3:Distance2.040Time16:12.00Pace7:56.47
With William and Stephen.
Leg 4:Distance7.000Time51:54.20Pace7:24.89
Part with Joseph, Jacob, and Jenny.
Split 1:Distance1.700Time13:34.90Pace7:59.35
Cumilative:Distance1.700Time13:34.90Pace7:59.35
With Joseph, Jacob and Jenny.
Split 2:Distance0.250Time1:18.50Pace5:14.00
Cumilative:Distance1.950Time14:53.40Pace7:38.15
Uphill quarter.
Split 3:Distance0.600Time4:55.10Pace8:11.83
Cumilative:Distance2.550Time19:48.50Pace7:46.08
Split 4:Distance0.250Time1:12.80Pace4:51.20
Cumilative:Distance2.800Time21:01.30Pace7:30.46
Down.
Split 5:Distance0.250Time2:04.90Pace8:19.60
Cumilative:Distance3.050Time23:06.20Pace7:34.49
Split 6:Distance0.250Time1:11.60Pace4:46.40
Cumilative:Distance3.300Time24:17.80Pace7:21.76
Down.
Split 7:Distance3.700Time27:36.40Pace7:27.68
Cumilative:Distance7.000Time51:54.20Pace7:24.89
 

Red Crocs Miles: 11.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Dec 30, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.090.000.623.1214.83

Fast Running Friend Workout - 2017-12-30 12:48:22
Workout Totals: Distance14.835Time1:57:47.80Pace7:56.43
Ran with the little kids and Sarah, then did 6x0.625 alternating directions in the canyon with 0.125 recovery. Joseph and Jacob did the first 3 with me. This was our best workout so far, I think. The times were 3:33.4 (down) - 3:42.8 - 3:26.4 - 3:39.4 - 3:26.5 - 3:34.1. I felt different, stronger, more relaxed. Joseph and Jacob were able to keep up on all three intervals.
Leg 1:Distance3.000Time25:44.60Pace8:34.87
With William and Stephen.
Leg 2:Distance1.000Time8:18.90Pace8:18.90
With William, Sarah, and Matthew.
Leg 3:Distance1.000Time9:03.60Pace9:03.60
Warm-up with Joseph and Jacob.
Leg 4:Distance4.435Time29:03.60Pace6:33.15
Workout.
Split 1:Distance0.625Time3:33.40Pace5:41.44
Cumilative:Distance0.625Time3:33.40Pace5:41.44
Split 2:Distance0.185Time1:29.00Pace8:01.08
Cumilative:Distance0.810Time5:02.40Pace6:13.33
Split 3:Distance0.625Time3:42.80Pace5:56.48
Cumilative:Distance1.435Time8:45.20Pace6:05.99
Split 4:Distance0.125Time1:46.50Pace14:12.00
Cumilative:Distance1.560Time10:31.70Pace6:44.94
Split 5:Distance0.625Time3:26.40Pace5:30.24
Cumilative:Distance2.185Time13:58.10Pace6:23.57
Split 6:Distance0.125Time1:20.90Pace10:47.20
Cumilative:Distance2.310Time15:19.00Pace6:37.84
Split 7:Distance0.625Time3:39.40Pace5:51.04
Cumilative:Distance2.935Time18:58.40Pace6:27.87
Split 8:Distance0.125Time1:33.90Pace12:31.20
Cumilative:Distance3.060Time20:32.30Pace6:42.71
Split 9:Distance0.625Time3:26.50Pace5:30.40
Cumilative:Distance3.685Time23:58.80Pace6:30.45
Split 10:Distance0.125Time1:30.70Pace12:05.60
Cumilative:Distance3.810Time25:29.50Pace6:41.44
Split 11:Distance0.625Time3:34.10Pace5:42.56
Cumilative:Distance4.435Time29:03.60Pace6:33.15
 
Leg 5:Distance5.400Time45:37.10Pace8:26.87
Cool-down - part with Kjell, our neighbor and Elder's Quorum President.

Red Crocs Miles: 14.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Dec 31, 2017
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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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
253.293.1224.8824.19305.48
Red Crocs Miles: 305.49
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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