Breaking the Wall

December 2020

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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:
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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
309.191.5030.268.21349.16
Brown Crocs 3 Miles: 349.17
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Tue, Dec 01, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.001.2413.36

Fast Running Friend Workout - 2020-12-01 09:36:06
Workout Totals: Distance13.363Time1:48:00.50Pace8:04.96
13 total, did 2000 on the track with William in 7:24. Benjamin did 12 with a sub-5:00 pickup down the canyon.
Leg 1:Distance7.000Time55:52.50Pace7:58.93
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:Distance1.060Time8:49.60Pace8:19.62
With William.
Leg 3:Distance1.243Time7:24.40Pace5:57.52
With William.
Leg 4:Distance1.000Time9:09.80Pace9:09.80
With William.
Leg 5:Distance1.060Time10:00.50Pace9:26.51
With Julia and Benjamin.
Leg 6:Distance1.000Time7:26.40Pace7:26.40
With Julia and Benjamin.
Leg 7:Distance1.000Time9:17.30Pace9:17.30
With Julia and Benjamin.

Brown Crocs 3 Miles: 13.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Dec 02, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.620.001.240.5012.36

Fast Running Friend Workout - 2020-12-02 09:54:15
Workout Totals: Distance12.359Time1:39:47.80Pace8:04.49
Total of 12. Did 2000 with Stephen and Matthew on the track. Stephen got 7:55.8, Matthew 8:01.2. Matthew had knee pain in the last lap which slowed him down. He finished, but it was so bad that he could not run home. Julia did 2x400 87.9, 91.4.

Benjamin did 5x1.25 in the canyon alternating down and up, 5:55, 6:40, 5:51, 6:36, 5:54.
Leg 1:Distance7.000Time54:58.80Pace7:51.26
With Joseph and Jacob, part with William.
Leg 2:Distance1.060Time8:59.30Pace8:28.77
To the track.
Leg 3:Distance1.243Time8:01.20Pace6:27.13
With Matthew, Stephen ran ahead in the last lap.
Leg 4:Distance1.060Time9:47.80Pace9:14.53
With Benjamin and Julia.
Leg 5:Distance0.248Time1:27.90Pace5:54.44
With Benjamin and Julia.
Leg 6:Distance0.500Time5:30.60Pace11:01.20
With Benjamin and Julia.
Leg 7:Distance0.248Time1:31.40Pace6:08.55
With Benjamin and Julia.
Leg 8:Distance1.000Time9:30.80Pace9:30.80
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Dec 03, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-12-03 09:14:31
Workout Totals: Distance12.000Time1:32:07.30Pace7:40.61
12 total. Benjamin paced Joseph and Jacob in a 2000 on the track. The target was 6:40. They ran 78, 79, 82. Then Jacob struggled a lot and fell back to a bit under 90 pace and finished in 6:58, Joseph held on better running 83, 84 and finished in 6:46.
Leg 1:Distance9.000Time1:10:16.60Pace7:48.51
Part with the kids, part alone.
Leg 2:Distance3.000Time21:50.70Pace7:16.90
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Dec 04, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.060.000.000.0013.06

Fast Running Friend Workout - 2020-12-04 09:30:13
Workout Totals: Distance13.060Time1:45:08.40Pace8:03.03
Total of 13 for me, easy runs, mostly. Julia ran 7:11 mile, Ashlyn ran a PR of 8:57.
Leg 1:Distance9.000Time1:11:01.50Pace7:53.50
With the kids taking turns.
Leg 2:Distance1.000Time8:57.30Pace8:57.30
With Bonnie, and Ashlyn, part with Stephen and Mary.
Leg 3:Distance1.060Time9:11.50Pace8:40.28
With Benjamin, Bonnie, and Julia.
Leg 4:Distance1.000Time7:11.50Pace7:11.50
With Benjamin, Bonnie, and Julia.
Leg 5:Distance1.000Time8:46.60Pace8:46.60
With Benjamin, Bonnie, and Julia.

Brown Crocs 3 Miles: 13.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Dec 05, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.008.000.0016.30

Fast Running Friend Workout - 2020-12-05 09:00:00
Workout Totals: Distance16.300Time1:53:35.80Pace6:58.15
16+ total. Chad joined us today. We did 2x4 down the canyon. It was colder than 2 weeks ago, and we did have some nice tailwind in the first 2 miles. The last two were neutral in the first interval, and headwind in the second.

William did the first 3 miles of the first interval with us in 17:52.7. Joseph developed some knee pain in the last mile, and fell back. We tried to resuscitate him for the first half mile, then realized it was hopeless, and got back to pace. Jacob kicked at the end and ran 23:45. Chad pulled ahead of me by a second or so as I struggled with the need to go to the bathroom and finished in 23:50. Benjamin caught us and ran 19:50.

In the second interval things were going great in the first two miles - 5:51, 5:45, but then at around 2.5 we hit headwind, and ran 5:53, 5:52 (Chad was a couple of seconds faster over the last 200) - 23:21 for me. Benjamin battled the headwind and managed 19:54.
 
Leg 1:Distance1.230Time10:11.60Pace8:17.24
Warm-up.
Leg 2:Distance4.000Time23:50.00Pace5:57.50
First interval.
Leg 3:Distance4.150Time33:34.90Pace8:05.52
Recovery.
Leg 4:Distance4.000Time23:21.00Pace5:50.25
Second interval.
Leg 5:Distance2.920Time22:38.30Pace7:45.17
Cool-down/distance.

Brown Crocs 3 Miles: 16.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Dec 06, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church, some meetings at home. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Dec 07, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.560.000.000.5012.06

Fast Running Friend Workout - 2020-12-07 09:31:46
Workout Totals: Distance12.056Time1:39:36.90Pace8:15.76
12 total. Benjamin and I paced Julia in 2x400 - she got 84.0, 89.3. Benjamin also did a mile pickup at a bit sub-5:00. Otherwise easy runs for everybody.
Leg 1:Distance9.000Time1:12:38.30Pace8:04.26
With the kids taking turns.
Leg 2:Distance1.060Time9:03.50Pace8:32.74
With Benjamin and Julia.
Leg 3:Distance0.248Time1:24.00Pace5:38.71
With Benjamin and Julia.
Leg 4:Distance0.500Time5:35.00Pace11:10.00
With Benjamin and Julia.
Leg 5:Distance0.248Time1:29.30Pace6:00.08
With Benjamin and Julia.
Leg 6:Distance1.000Time9:26.80Pace9:26.80
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Dec 08, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.810.000.001.2412.05

Fast Running Friend Workout - 2020-12-08 09:57:32
Workout Totals: Distance12.053Time1:35:53.10Pace7:57.32
12 total. Easy runs for the kids except Julia and William. I paced William to a 2000 PR on the track - 7:18.3. Julia ran the first lap in 87 (we had 86), and the last lap in about 92 (we had 87). Benjamin did a mile pickup in 4:47.
Leg 1:Distance7.000Time55:58.00Pace7:59.71
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:Distance1.060Time9:11.40Pace8:40.19
With William and Julia.
Leg 3:Distance1.243Time7:18.30Pace5:52.61
William's 2000.
Leg 4:Distance2.750Time23:25.40Pace8:31.05
Part with William and Julia, part alone.

Brown Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Dec 09, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.001.240.0012.30

Fast Running Friend Workout - 2020-12-09 09:46:41
Workout Totals: Distance12.303Time1:36:32.70Pace7:50.84
Total of 12. Did 2000 with Stephen in 7:47.1. This is his new PR. Matthew did not feel up to it, just did the warm-up and cool down. Easy runs for everybody else except Benjamin. He did 3x2 miles in the canyon alternating down and up. 9:50, 11:14, 9:30.
Leg 1:Distance7.000Time56:00.90Pace8:00.13
With Joseph and Jacob, part with William.
Leg 2:Distance1.060Time9:05.00Pace8:34.15
Warm-up with Stephen and Matthew.
Leg 3:Distance1.243Time7:47.10Pace6:15.78
Stephen's 2000.
Leg 4:Distance3.000Time23:39.70Pace7:53.23
Part with Stephen and Matthew, part alone.

Brown Crocs 3 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Dec 10, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.160.000.000.0013.16

Fast Running Friend Workout - 2020-12-10 09:40:18
Workout Totals: Distance13.160Time1:43:38.20Pace7:52.51
13 total. Benjamin paced Joseph and Jacob in a 2000. The target was 6:50. Jacob did well, was able to run the last two laps in 80,80, got 6:46. Joseph could not keep up, then did his Joseph thing stopping with 5 meters to go.

Ashlyn ran 8:43, her new PR.
Leg 1:Distance9.000Time1:08:25.90Pace7:36.21
Part with the kids, part alone.
Leg 2:Distance0.040Time0:21.50Pace8:57.50
Mary's false start.
Leg 3:Distance1.000Time8:43.50Pace8:43.50
With Stephen and Ashlyn.
Leg 4:Distance1.060Time9:31.00Pace8:58.68
With Julia and Matthew.
Leg 5:Distance1.000Time7:24.60Pace7:24.60
With Julia and Matthew.
Leg 6:Distance1.060Time9:11.70Pace8:40.47
With Julia and Matthew.

Brown Crocs 3 Miles: 13.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Dec 11, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Fast Running Friend Workout - 2020-12-11 09:37:20
Workout Totals: Distance12.200Time1:36:12.80Pace7:53.18
12 total, mostly easy runs, Benjamin did his pickup uphill and surprisingly got 4:55, which is his uphill mile PR.
Leg 1:Distance9.000Time1:11:53.80Pace7:59.31
With the kids taking turns.
Leg 2:Distance0.200Time2:24.10Pace12:00.50
Mary's false start.
Leg 3:Distance3.000Time21:54.90Pace7:18.30
Alone.

Brown Crocs 3 Miles: 12.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Dec 12, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

Fast Running Friend Workout - 2020-12-12 14:08:17
Workout Totals: Distance16.000Time2:00:26.40Pace7:31.65
16 total. We got a good amount of snow, but enough melted to be able to do something. So I did 2x2 down the canyon with Joseph and Jacob. William joined us for the first one, which we ran in 11:56. On the second one, Joseph was struggling. I gave him a challenge to beat William's time from the first interval, and he flipped out, and just stopped with 600 to go. Then Jacob and I picked it up. I ran the last 0.25 in 80 and got 11:51. Jacob pulled away from me, and got 75 - 11:46.

Benjamin did a 6 mile tempo on an out and back course from the house in 32:35 (16:46, 15:49), 5:26 avg, total of 16 miles as well. Easy runs for everybody else.
Leg 1:Distance5.000Time38:29.70Pace7:41.94
With Benjamin.
Leg 2:Distance1.000Time8:02.40Pace8:02.40
Warm-up with William, Joseph, and Jacob.
Leg 3:Distance2.000Time11:56.90Pace5:58.45
first interval - with William, Joseph, and Jacob.
Leg 4:Distance2.000Time16:48.10Pace8:24.05
Recovery.
Leg 5:Distance2.000Time11:51.30Pace5:55.65
second interval - with Jacob and Joseph, most of it.
Leg 6:Distance2.000Time16:31.70Pace8:15.85
With Benjamin.
Leg 7:Distance2.000Time16:46.30Pace8:23.15
With Jenny, Nate, and Julia.

Brown Crocs 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Dec 13, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Dec 14, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2020-12-14 09:43:24
Workout Totals: Distance12.060Time1:38:40.00Pace8:10.88
12 total. Got snow. Easy runs for everybody, mostly. Benjamin did a mile pickup on the track in 4:57. Julia ran 7:10, her best time in a while.
Leg 1:Distance9.000Time1:13:28.00Pace8:09.78
With the kids taking turns.
Leg 2:Distance1.060Time9:16.80Pace8:45.28
With Julia and Benjamin.
Leg 3:Distance1.000Time7:10.60Pace7:10.60
With Julia.
Leg 4:Distance1.000Time8:44.60Pace8:44.60
With Julia and Benjamin.

Brown Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Dec 15, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.000.001.2412.30

Fast Running Friend Workout - 2020-12-15 09:41:32
Workout Totals: Distance12.303Time1:39:48.20Pace8:06.73
12 total. Did progression 2000 with William, target 94,92,90,88,86, actual 95,89,89,89,86. Julia did the first 600 with us in 2:20. Benjamin played a rabbit chase starting with us with the goal to lap us, and he made it with 7:27 for 2400. Easy runs for everybody else.
Leg 1:Distance9.000Time1:13:37.30Pace8:10.81
With the kids taking turns.
Leg 2:Distance1.060Time9:22.90Pace8:51.04
With Julia.
Leg 3:Distance1.243Time7:28.90Pace6:01.14
2000 with William, Julia ran the first 600.
Leg 4:Distance1.000Time9:19.10Pace9:19.10
With Julia.

Brown Crocs 3 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Dec 16, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.060.5012.06

Fast Running Friend Workout - 2020-12-16 09:29:01
Workout Totals: Distance12.058Time1:36:21.20Pace7:59.45
12 total. Stephen did a mile time trial, was doing great, opened in 87,93 but then mentally lost it and ended up with 6:14. Matthew ran the last 800 with him, and then wanted to run another interval, so I had him run an 800 which he did in 2:58.

Benjamin did 3x2 in the canyon up in 10:40, down 9:55, then up in 10:34. Very good workout considering that the ground was partially covered with snow, and he wore winter clothes. Then he also paced Joseph and Jacob through a 2000 on the track in 6:46, all laps in 82, last one in 78.
Leg 1:Distance4.000Time32:38.70Pace8:09.68
With Joseph, Jacob, and William.
Leg 2:Distance1.060Time9:20.20Pace8:48.49
With Matthew and Stephen.
Leg 3:Distance1.000Time6:14.50Pace6:14.50
With Stephen.
Leg 4:Distance0.498Time2:58.30Pace5:58.03
With Matthew.
Leg 5:Distance1.000Time9:15.40Pace9:15.40
Back to the house with Stephen and Matthew.
Leg 6:Distance3.000Time25:14.30Pace8:24.77
With Julia.
Leg 7:Distance1.500Time10:39.80Pace7:06.53
Alone.

Brown Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Dec 17, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-12-17 08:49:38
Workout Totals: Distance12.000Time1:40:24.10Pace8:22.01
12 total. Snow. Easy runs. Benjamin did a pickup down the canyon at sub-5:00.
Leg 1:Distance9.000Time1:13:19.70Pace8:08.86
With the kids taking turns.
Leg 2:Distance1.000Time9:04.70Pace9:04.70
With Ashlyn, Mary, Benjamin, and Julia.
Leg 3:Distance2.000Time17:59.70Pace8:59.85
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Dec 18, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2020-12-18 09:26:14
Workout Totals: Distance12.060Time1:39:32.90Pace8:15.27
12 total, easy runs.
Leg 1:Distance9.000Time1:13:03.00Pace8:07.00
With the kids taking turns.
Leg 2:Distance1.060Time9:27.50Pace8:55.38
With Julia.
Leg 3:Distance1.000Time7:29.90Pace7:29.90
With Julia.
Leg 4:Distance1.000Time9:32.50Pace9:32.50
With Julia.

Brown Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Dec 19, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

Fast Running Friend Workout - 2020-12-19 08:12:30
Workout Totals: Distance16.000Time1:57:44.60Pace7:21.54
Total of 16. Did 2x2 down the canyon, 11:53/11:48 with Chad, Joseph, and Jacob. William did the first interval with us. Bonnie made it to about 1 K in the first interval. Stephen did not even make it that far.

Benjamin did 3x2 up 11:14, down 9:57, up 11:07. Said he was too frozen to go faster. The temperature was 21 F with mild wind.
Leg 1:Distance5.000Time38:13.10Pace7:38.62
Reconnaissance warm-up with Chad and Benjamin.
Leg 2:Distance1.000Time8:09.60Pace8:09.60
Warm-up with Joseph, Jacob, William, Stephen, and Bonnie.
Leg 3:Distance2.000Time11:53.40Pace5:56.70
With Chad, Joseph, Jacob, and William. Bonnie and Stephen for the first little bit.
Leg 4:Distance2.000Time15:53.40Pace7:56.70
Recovery.
Leg 5:Distance2.000Time11:48.30Pace5:54.15
With Chad, Joseph, and Jacob - second interval.
Leg 6:Distance4.000Time31:46.80Pace7:56.70
Cool-down/distance with Chad.

Brown Crocs 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Dec 20, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Come Follow Me lesson at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Dec 21, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.000.740.5012.30

Fast Running Friend Workout - 2020-12-21 09:14:46
Workout Totals: Distance12.302Time1:36:27.70Pace7:50.47
Total of 12. Took advantaged of good weather and had Stephen and Matthew do time trials. Matthew tried the mile, was running OK for the first two laps (3:04), but then lost it, and I stopped him at 1200 so he can try tomorrow. Stephen ran an 800 PR - 2:49.9 splitting evenly by lap. Benjamin did a mile pickup in 4:43 down the canyon. I watched him for the first quarter from behind, and he looked like he was jogging, his turnover was very leisurely. Makes me wonder why he cannot run a sub-4:00 or even 4:20. Easy runs for everybody else.
Leg 1:Distance9.000Time1:11:02.60Pace7:53.62
With the kids taking turns.
Leg 2:Distance1.060Time8:57.60Pace8:27.17
To the track with Stephen and Matthew.
Leg 3:Distance0.744Time4:40.80Pace6:17.42
Matthew's mile attempt.
Leg 4:Distance0.498Time2:49.90Pace5:41.16
Stephen's 800 PR.
Leg 5:Distance1.000Time8:56.80Pace8:56.80
Back to the house.

Brown Crocs 3 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Dec 22, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.460.001.001.7413.20

Fast Running Friend Workout - 2020-12-22 09:10:50
Workout Totals: Distance13.204Time1:44:48.10Pace7:56.23
13 total. Mile time trials for Joseph, Jacob, Matthew, and Julia.

I paced Matthew. He was on pace for the first 2 laps (91,92), then still had the record in the shooting range with a lap to go (third lap 94), but then his last lap was 96, and he ended up with 6:16.

Benjamin paced Joseph and Jacob. I ran the first 800 with them in 2:34 (76,78), and also the last lap, except they dropped me in the last 100. The problem was in the third lap which they ran in 80. Joseph had 5:12.5, Jacob 5:12.9. My last lap was 77.6, they had around 76.

Stephen did 2x400, first one in the third lap with Joseph and Jacob. Then he wanted to do another one, and William wanted to do a mile in 6:00, so I suggested we run the first lap with Stephen at whatever pace he runs it, and then 6:00 pace to the finish. So Stephen ran 81.9, and we ended up with 5:49.9.

Julia was not really doing the mile as a mile time trial, but she surprised me, and ran 6:56.4 with even splits.

Benjamin - after pacing Joseph and Jacob - went to the canyon and did 2x2, up in 10:16 (5:10, 5:06), and down in 9:54 (4:51, 5:03). The wind was blowing into the canyon, as evident from the splits, but still this is a very good result for the uphill - this his his 2 mile uphill PR.
Leg 1:Distance1.060Time8:46.70Pace8:16.89
With Matthew.
Leg 2:Distance1.000Time6:16.00Pace6:16.00
Matthew's mile time trial.
Leg 3:Distance2.000Time16:06.30Pace8:03.15
Part with Matthew, part alone.
Leg 4:Distance0.844Time5:14.60Pace6:12.75
Did 800 + 400 during Joseph and Jacob's mile time trial.
Split 1:Distance0.496Time2:34.50Pace5:11.49
Cumilative:Distance0.496Time2:34.50Pace5:11.49
Split 2:Distance0.100Time1:22.50Pace13:45.00
Cumilative:Distance0.596Time3:57.00Pace6:37.65
Split 3:Distance0.248Time1:17.60Pace5:12.90
Cumilative:Distance0.844Time5:14.60Pace6:12.75
 
Leg 5:Distance0.250Time2:38.70Pace10:34.80
Recovery jog.
Leg 6:Distance1.000Time5:49.90Pace5:49.90
With William, first 400 with Stephen.
Split 1:Distance0.248Time1:21.90Pace5:30.24
Cumilative:Distance0.248Time1:21.90Pace5:30.24
Split 2:Distance0.752Time4:28.00Pace5:56.38
Cumilative:Distance1.000Time5:49.90Pace5:49.90
 
Leg 7:Distance4.000Time34:26.60Pace8:36.65
With Joseph and Jacob.
Leg 8:Distance1.050Time9:33.10Pace9:05.81
With Julia.
Leg 9:Distance1.000Time6:56.40Pace6:56.40
With Julia.
Leg 10:Distance1.000Time8:59.80Pace8:59.80
With Julia.

Brown Crocs 3 Miles: 13.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Dec 23, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-12-23 09:15:01
Workout Totals: Distance12.000Time1:38:38.80Pace8:13.23
12 total, easy runs, usual distances.
Leg 1:Distance9.000Time1:12:09.20Pace8:01.02
With Benjamin and the kids taking turns.
Leg 2:Distance3.000Time26:29.60Pace8:49.87
With Jenny.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Dec 24, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-12-24 16:00:27
Workout Totals: Distance12.000Time1:34:04.80Pace7:50.40
12 total, easy pace, Benjamin did a mile pickup in 4:47 down the canyon.
Leg 1:Distance12.000Time1:34:04.80Pace7:50.40
With Benjamin, part with the younger boys.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Dec 25, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.550.001.240.5013.29

Fast Running Friend Workout - 2020-12-25 12:43:04
Workout Totals: Distance13.291Time1:47:11.10Pace8:03.87
13 total for me. Did 0.25 in 74 down the canyon with Benjamin, then paced Matthew in a 2000 - new PR of 7:52.7, and ran a 400 with Stephen in 80.9.

Benjamin was not feeling 100% today, on his pickup 4:56 felt harder than what it should have, so he ran only 8 miles.
Leg 1:Distance0.980Time9:14.00Pace9:25.31
With Sarah, Benjamin, and Jenny.
Leg 2:Distance1.000Time7:49.90Pace7:49.90
Sarah's workout.
Leg 3:Distance4.020Time31:04.40Pace7:43.78
With Benjamin, part with Jenny.
Split 1:Distance0.750Time6:06.30Pace8:08.40
Cumilative:Distance0.750Time6:06.30Pace8:08.40
Split 2:Distance0.250Time1:14.20Pace4:56.80
Cumilative:Distance1.000Time7:20.50Pace7:20.50
Split 3:Distance3.020Time23:43.90Pace7:51.49
Cumilative:Distance4.020Time31:04.40Pace7:43.78
 
Leg 4:Distance1.050Time9:13.00Pace8:46.67
Warm-up with the boys.
Leg 5:Distance1.243Time7:52.70Pace6:20.29
Matthew's 2000.
Leg 6:Distance0.248Time1:20.90Pace5:26.21
400 with Stephen.
Leg 7:Distance3.750Time32:30.90Pace8:40.24
With Joseph and Jacob, part with William and Stephen.
Leg 8:Distance1.000Time8:05.30Pace8:05.30
With Joseph, Jacob, and Mary.

Brown Crocs 3 Miles: 13.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Dec 26, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.310.005.000.0016.31

Fast Running Friend Workout - 2020-12-26 12:35:23
Workout Totals: Distance16.310Time1:58:53.90Pace7:17.39
Total of 16+. Did 2x2 with Joseph and Jacob down the canyon 11:46,11:37 - William ran the first one with us. Benjamin did 2x2 down the canyon 9:52, 9:47 - feeling better. I added a mile at the very end down the canyon, but into a headwind in 5:55, and felt like it did some good. Otherwise, easy runs, usual distances.
Leg 1:Distance1.000Time8:12.30Pace8:12.30
Warm-up with Joseph, Jacob, and William.
Leg 2:Distance2.000Time11:46.60Pace5:53.30
First interval - with Joseph, Jacob, and William.
Leg 3:Distance2.000Time16:14.30Pace8:07.15
Recovery.
Leg 4:Distance2.000Time11:37.80Pace5:48.90
With Joseph and Jacob.
Leg 5:Distance9.012Time1:08:40.00Pace7:37.17
Part with Joseph and Jacob, part alone.
Split 1:Distance7.780Time1:00:53.00Pace7:49.54
Cumilative:Distance7.780Time1:00:53.00Pace7:49.54
Split 2:Distance1.000Time5:55.80Pace5:55.80
Cumilative:Distance8.780Time1:06:48.80Pace7:36.58
Split 3:Distance0.232Time1:51.20Pace7:59.31
Cumilative:Distance9.012Time1:08:40.00Pace7:37.17
 
Leg 6:Distance0.298Time2:22.90Pace7:59.53

Brown Crocs 3 Miles: 16.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Dec 27, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Dec 28, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2020-12-28 09:29:30
Workout Totals: Distance12.250Time1:37:08.40Pace7:55.79
12+ total. Easy runs, except for Benjamin - he did a mile pickup in 4:51 in spite of the snow. Matthew did 3 miles.
Leg 1:Distance9.000Time1:09:50.60Pace7:45.62
With Benjamin and the younger boys taking turns.
Leg 2:Distance1.000Time9:07.70Pace9:07.70
With Mary and Julia.
Leg 3:Distance2.000Time15:46.00Pace7:53.00
With Julia.
Leg 4:Distance0.250Time2:24.10Pace9:36.40
With Bella.

Brown Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Dec 29, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.751.000.000.2512.00

Fast Running Friend Workout - 2020-12-29 09:22:16
Workout Totals: Distance12.000Time1:35:58.70Pace7:59.89
12 total. Did a quarter with Benjamin in 71 down the canyon. Joseph and Jacob ran 66. Benjamin kept on going and ran 4:41 for the mile in spite of some snow and cold temperature.

Matthew got a sore throat, ran only 1 mile today. William did 6.
Leg 1:Distance9.000Time1:12:32.00Pace8:03.56
With Benjamin, kids taking turns.
Split 1:Distance5.730Time46:09.20Pace8:03.28
Cumilative:Distance5.730Time46:09.20Pace8:03.28
Split 2:Distance0.250Time1:11.10Pace4:44.40
Cumilative:Distance5.980Time47:20.30Pace7:54.97
Split 3:Distance3.020Time25:11.70Pace8:20.56
Cumilative:Distance9.000Time1:12:32.00Pace8:03.56
 
Leg 2:Distance2.000Time16:39.30Pace8:19.65
Part with Matthew, part with Jacob.
Leg 3:Distance1.000Time6:47.40Pace6:47.40
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Dec 30, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2020-12-30 15:46:18
Workout Totals: Distance12.000Time1:34:13.60Pace7:51.13
12 total, all with Benjamin, part with the younger boys and Julia. Joseph and I did mile pickup in 5:59. Benjamin did it in 4:59. Matthew still had a sore throat, ran only 1 mile. William also developed a sore throat, ran only 1 mile as well. Julia did 4. Otherwise usual distances.
Leg 1:Distance12.000Time1:34:13.60Pace7:51.13
Split 1:Distance7.050Time57:43.10Pace8:11.22
Cumilative:Distance7.050Time57:43.10Pace8:11.22
Split 2:Distance1.000Time5:59.10Pace5:59.10
Cumilative:Distance8.050Time1:03:42.20Pace7:54.81
Split 3:Distance3.950Time30:31.40Pace7:43.65
Cumilative:Distance12.000Time1:34:13.60Pace7:51.13
 

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Dec 31, 2020
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.240.501.740.0012.48

Fast Running Friend Workout - 2020-12-31 12:37:09
Workout Totals: Distance12.478Time1:35:28.60Pace7:39.10
12 total. Did workouts with the kids. Stephen was supposed to run a 1200 in 4:30 to gain confidence to attack 6:00 mile on the track. After running the first 800 in 3:01 he just mentally quit and ended up with 4:50. I slowed down as much as I could but still ended up with 4:41.

Needless to say, he got to do the interval again. It is OK to struggle, but I expect the children to run their honest best even when they have problems, and a 1:49 quarter was not going to count as an honest best. So he did it again, this time with the splits of 90, 93, 94, and got 4:37.

Jacob - paced by Benjamin - ran 3:50 with the splits of 74, 77, 79. For some odd reason he has a mental block past 1000. A month or so ago he was able to do 1000 in 3:00, and he has very good endurance. Looks like this mental block sensed that it is being knocked out and decided to fight to the bitter end. Ironically, Benjamin - at the age of 11 and the barrier of 6:00 mile had a similar mental block, except a lot more dramatic.

Julia did 800 in 3:13.7 (94, 99) + 400 in 90.9. She said it got her legs working - in the past she felt the heart quit before the legs.

Benjamin - after pacing Jacob - went to the canyon and did 2x1 mile down, 4:35 and 4:38. On the second one there was significant headwind. This is good progress. Hopefully we can repeat this workout in better conditions achieving sub-4:30 on both, and then work on getting him to sub-4:20.

Joseph had a sore throat, did only 5 miles. William and Matthew still have sore throats, but are starting to feel better - they both still ran only 1 mile, though.
Leg 1:Distance1.060Time8:17.10Pace7:48.96
Warm-up with the boys.
Leg 2:Distance0.744Time4:41.70Pace6:18.63
Stephen's first 1200.
Leg 3:Distance0.250Time2:13.90Pace8:55.60
Recovery jog.
Leg 4:Distance0.744Time4:37.60Pace6:13.12
Stephen's 1200 re-do.
Leg 5:Distance1.250Time10:55.00Pace8:44.00
With Stephen back to the house.
Leg 6:Distance1.000Time8:01.20Pace8:01.20
With Matthew and William.
Leg 7:Distance2.000Time15:54.70Pace7:57.35
With Jacob.
Leg 8:Distance2.000Time14:40.40Pace7:20.20
Alone.
Leg 9:Distance1.060Time9:14.40Pace8:43.02
With Julia to the track.
Leg 10:Distance0.497Time3:13.70Pace6:29.74
Julia's 800.
Leg 11:Distance0.873Time4:04.90Pace4:40.53
Recovery + Julia's 400.
Split 1:Distance0.625Time2:34.00Pace4:06.40
Cumilative:Distance0.625Time2:34.00Pace4:06.40
Split 2:Distance0.248Time1:30.90Pace6:06.53
Cumilative:Distance0.873Time4:04.90Pace4:40.53
 
Leg 12:Distance1.000Time9:34.00Pace9:34.00
Back to the house with Julia.

Brown Crocs 3 Miles: 12.48
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
309.191.5030.268.21349.16
Brown Crocs 3 Miles: 349.17
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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