Breaking the Wall

December 2021

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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: 26.00 Year: 974.94
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
300.906.004.7515.75327.40
Amoji 2 Miles: 102.74Amoji 3 Miles: 224.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.060.000.003.0012.06

Fast Running Friend Workout - 2021-12-01 10:27:56
Workout Totals: Distance12.060Time1:30:04.70Pace7:28.15
Total of 12+. Did 10 in the AM and 2+ in the PM. We did a rabbit chase 3 miles down the canyon. Stephen and Matthew started first, then William 30 seconds behind them, then I started 1 minute behind William, and Jacob started 1:30 behind me. Jacob caught all the rabbits and finished in 16:10 (5:28, 5:28,5:14). William came in second with 18:44. Then I had 17:50, then Matthew 19:41, and Stephen 20:18. Stephen gave up and started jogging in the last 0.5, so he earned himself a retry tomorrow.

Benjamin was able to run 12 miles today.
Leg 1:
Distance0.980Time7:59.40Pace8:09.18ZoneEasy Miles
Warm-up with the boys.
Leg 2:
Distance3.000Time17:50.90Pace5:56.97ZoneVO2 Max Miles
Tempo run
Leg 3:
Distance6.020Time47:03.70Pace7:49.05ZoneEasy Miles
Cool-down/distance. Part with Jacob, part alone.
Leg 4:
Distance2.060Time17:10.70Pace8:20.34ZoneEasy Miles
With Joseph.

Amoji 2 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.503.000.000.0012.50

Fast Running Friend Workout - 2021-12-02 10:24:13
Workout Totals: Distance12.500Time1:34:05.00Pace7:31.60
12.5 total. Paced Stephen through his redemption 3 mile tempo down the canyon. I gave him an easier target - 20:00, which he was able to do running 19:43. Joseph was the rabbit chaser starting 2:00 behind, and he had a good run - 17:37, with the first 1.5 in 9:00, and then 5:45 pace average for the second half catching the rabbit.

Benjamin felt stronger, was able to do his mile pickup in 4:47.

Other kids did easy runs.
Leg 1:
Distance0.980Time7:46.70Pace7:56.22ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time19:43.10Pace6:34.37ZoneMarathon Pace Miles
Pacing Stephen.
Leg 3:
Distance8.520Time1:06:35.20Pace7:48.92ZoneEasy Miles
Part with Benjamin mostly, part with Joseph.

Amoji 2 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-12-03 09:57:07
Workout Totals: Distance12.000Time1:27:42.40Pace7:18.53
12 total. Mary tried to set a mile PR, but just did not have it. She had a good first lap (1:52), but then started jogging, so I stopped her.

Then she had a fit, said her foot was hurting, but would not do the exercises to strengthen the foot, and would not run. So that was all that she ran today.

I did a mile pickup down the canyon in 5:51. Otherwise, we had easy runs, usual distances.
Leg 1:
Distance1.000Time7:25.10Pace7:25.10ZoneEasy Miles
With Jacob, first lap with Mary.
Leg 2:
Distance5.000Time37:34.30Pace7:30.86ZoneEasy Miles
With Jacob.
Leg 3:
Distance6.000Time42:43.00Pace7:07.17
Alone.
Split 1:Distance3.050Time22:25.70Pace7:21.21ZoneEasy Miles
Cumilative:Distance3.050Time22:25.70Pace7:21.21
Split 2:Distance1.000Time5:51.50Pace5:51.50ZoneVO2 Max Miles
Cumilative:Distance4.050Time28:17.20Pace6:59.06
Split 3:Distance1.950Time14:25.80Pace7:24.00ZoneEasy Miles
Cumilative:Distance6.000Time42:43.00Pace7:07.17
 

Amoji 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.430.000.003.7514.18

Fast Running Friend Workout - 2021-12-04 08:09:48
Workout Totals: Distance14.180Time1:47:25.10Pace7:34.52
14+ total. Did a workout with Chad - down 1 mile targeting 6:00, then 0.125 recovery and 0.25 up targeting 90, then 0.125 recovery and repeat - 3 sets.

On the first interval Matthew ran with us and we get 5:58. William sort of tried the workout, but his heart rate monitor was falling off, and he was getting distracted by it and could not focus on the pace.

Then we ran 90 uphill, then 5:56 down. On the up I ran 89, and Chad fell behind, but then he was fine on the down in 5:52, but then could only ran 92 on the last one up. I ran 86.

Jacob did the same workout - 5:19, 80, 5:14, 78, 5:14, 75.

Benjamin ran in Austin, did a 2 mile tempo in 10:14 with the total of 16.

Otherwise easy runs usual distances for everybody except Stephen, Joseph, and Mary. Stephen and Joseph had colds, did only 4. Mary was having issues with her foot, or so she said, but we could not get her to run more than a quarter.
Leg 1:
Distance1.000Time7:42.40Pace7:42.40ZoneEasy Miles
With Chad.
Leg 2:
Distance0.980Time8:07.90Pace8:17.86ZoneEasy Miles
With Chad, Joseph, William, and Matthew.
Leg 3:
Distance4.430Time29:53.30Pace6:44.81
Workout with Chad, part with Matthew and William.
Split 1:Distance1.000Time5:58.90Pace5:58.90ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:58.90Pace5:58.90
Split 2:Distance0.125Time1:23.80Pace11:10.40ZoneEasy Miles
Cumilative:Distance1.125Time7:22.70Pace6:33.51
Split 3:Distance0.250Time1:30.30Pace6:01.20ZoneVO2 Max Miles
Cumilative:Distance1.375Time8:53.00Pace6:27.64
Split 4:Distance0.125Time1:18.70Pace10:29.60ZoneEasy Miles
Cumilative:Distance1.500Time10:11.70Pace6:47.80
Split 5:Distance1.000Time5:56.40Pace5:56.40ZoneVO2 Max Miles
Cumilative:Distance2.500Time16:08.10Pace6:27.24
Split 6:Distance0.125Time1:29.70Pace11:57.60ZoneEasy Miles
Cumilative:Distance2.625Time17:37.80Pace6:42.97
Split 7:Distance0.250Time1:29.10Pace5:56.40ZoneVO2 Max Miles
Cumilative:Distance2.875Time19:06.90Pace6:38.92
Split 8:Distance0.180Time1:59.70Pace11:05.00ZoneEasy Miles
Cumilative:Distance3.055Time21:06.60Pace6:54.60
Split 9:Distance1.000Time5:52.40Pace5:52.40ZoneVO2 Max Miles
Cumilative:Distance4.055Time26:59.00Pace6:39.26
Split 10:Distance0.125Time1:27.40Pace11:39.20ZoneEasy Miles
Cumilative:Distance4.180Time28:26.40Pace6:48.23
Split 11:Distance0.250Time1:26.90Pace5:47.60ZoneVO2 Max Miles
Cumilative:Distance4.430Time29:53.30Pace6:44.81
 
Leg 4:
Distance2.770Time22:01.80Pace7:57.18ZoneEasy Miles
To the house with Chad and Jacob.
Leg 5:
Distance5.000Time39:39.70Pace7:55.94ZoneEasy Miles
With Chad back to the car.

Amoji 2 Miles: 14.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. This time only Joseph and Stephen stayed home, the rest of us were healthy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-12-06 09:26:12
Workout Totals: Distance12.000Time1:34:58.40Pace7:54.87
12 total. Did a mile pickup with Jacob down the canyon in 5:52. Joseph was sick today, did not run. Otherwise, easy runs usual distances.
Leg 1:
Distance4.000Time31:54.00Pace7:58.50ZoneEasy Miles
With William and Matthew.
Leg 2:
Distance8.000Time1:03:04.40Pace7:53.05
With Jacob.
Split 1:Distance3.480Time28:13.60Pace8:06.67ZoneEasy Miles
Cumilative:Distance3.480Time28:13.60Pace8:06.67
Split 2:Distance1.000Time5:52.10Pace5:52.10ZoneVO2 Max Miles
Cumilative:Distance4.480Time34:05.70Pace7:36.63
Split 3:Distance3.520Time28:58.70Pace8:13.95ZoneEasy Miles
Cumilative:Distance8.000Time1:03:04.40Pace7:53.05
 

Amoji 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.003.0012.00

Fast Running Friend Workout - 2021-12-07 09:05:29
Workout Totals: Distance12.000Time1:30:04.10Pace7:30.34
12 total. Did 3 miles down the canyon in 17:44 (5:54, 5:54, 5:56). I was Jacob's rabbit, but he was not having a good day and could not catch me. He had a target of 16:00, but I think he was slightly weaker physically, and it mentally destroyed him. His first two miles were good - 5:21, 5:25, and then he just could not find the energy to run anything faster than 6:00 for the last mile, and ended up with 16:46.

Joseph was able to run 1 mile today. William did 6 easy. Otherwise, easy pace usual distances for the kids.

Benjamin did a workout to try to simulate the quad cramp. So he would just start out at 5:00 and run until the cramp. Then rest and try again. On the first interval he made it to a bit past 2 miles. On the second a bit past 1 mile. On the third just 1 mile.
Leg 1:
Distance0.980Time8:34.70Pace8:45.20ZoneEasy Miles
Warm-up with Jacob and William.
Leg 2:
Distance3.000Time17:44.90Pace5:54.97ZoneVO2 Max Miles
Tempo run.
Leg 3:
Distance8.020Time1:03:44.50Pace7:56.87ZoneEasy Miles
Distance/cool-down, part with Jacob.

Amoji 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2021-12-08 10:04:12
Workout Totals: Distance12.000Time1:31:08.80Pace7:35.73
12 total. Paced Matthew through our rabbit chase 3 miles down the canyon. It was very exciting today. Matthew and I started first, then William 30 seconds later, then Jacob 2:30 after William.

Matthew ran a PR of 19:09 with the splits of 6:19, 6:31, 6:19, last quarter in 89. William got 18:27 with the splits of 6:15, 6:00, and 6:12. He caught us shortly before the 2 mile mark, but Matthew was a feisty meat and almost closed the gap with 0.5 to go, but then William sped up and pulled away.

Jacob ran a small PR of 16:09 with the splits of 5:25, 5:24, 5:20, last quarter in 78. He was just a step behind myself and Matthew at the end.

Joseph was able to run 1 mile in 8:04. Otherwise usual distances, easy pace.
Leg 1:
Distance0.980Time8:34.80Pace8:45.31ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time19:09.00Pace6:23.00ZoneThreshold Miles
Pacing Matthew.
Leg 3:
Distance8.020Time1:03:25.00Pace7:54.44ZoneEasy Miles
Part with Jacob, part alone.

Amoji 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-12-09 09:41:04
Workout Totals: Distance12.000Time1:35:27.00Pace7:57.25
12 total. A very wet run. Easy pace, usual distances for the kids except for Joseph, who did 2 miles I think.
Leg 1:
Distance4.000Time31:57.00Pace7:59.25ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:03:30.00Pace7:56.25
With Jacob.
Split 1:Distance4.010Time32:14.70Pace8:02.47ZoneEasy Miles
Cumilative:Distance4.010Time32:14.70Pace8:02.47
Split 2:Distance3.990Time31:15.30Pace7:50.00ZoneEasy Miles
Cumilative:Distance8.000Time1:03:30.00Pace7:56.25
 

Amoji 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-12-10 13:29:21
Workout Totals: Distance12.000Time1:40:55.00Pace8:24.58
12 total. Slippery run, we got a lot of snow. Averaging 8:00 required a heroic effort. Amoji strap broke again 4 miles into the run. Too bad the strap on Amoji is so flaky for me - otherwise it is a great shoe.

Joseph did 5. Otherwise usual distances. "Easy" pace.

I have been feeling a significant amount of pain at the top of the tibia on the right side. It is runnable, though, and is not getting worse if I run easy. So I think I will just keep the mileage and keep running easy with occasional mile pickups for the next week or two, then reevaluate.
Leg 1:
Distance4.000Time34:08.20Pace8:32.05ZoneEasy Miles
With Matthew, William, Jacob, and Stephen.
Leg 2:
Distance3.000Time26:52.80Pace8:57.60ZoneEasy Miles
With Joseph, Jacob, and Julia.
Leg 3:
Distance1.000Time7:58.80Pace7:58.80ZoneEasy Miles
With Jacob.
Leg 4:
Distance4.000Time31:55.20Pace7:58.80ZoneEasy Miles
Alone.

Amoji 2 Miles: 4.00Amoji 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-12-11 10:43:06
Workout Totals: Distance12.000Time1:35:56.80Pace7:59.73
12 total. Did all of it on the trail in St. George on the way to San Diego. The knee pain was bothering me. I ran with a limp, but toughed it out. Did a mile with Matthew in 6:07. Could barely keep up in the first 3 quarters, then he lost steam and it was easier for me, but not that easy. Jacob paced William through that mile in 5:53, then did it in 5:13 towards the end of his run.

Jacob did 10, Stephen, Matthew, and William 3, Bella 0.5, Mary 1.5. Joseph stayed at home, did 6 miles I think.

Benjamin did 16, tried his tempo workout at 5:00 pace to failure until reaching the total of 4, was still getting spasms, his longest interval was only 2 miles. We are suspecting the root cause, or at least a major aggravating factor to be running on cement. So he is going to move his easy runs to grass next week.
Leg 1:
Distance0.500Time4:34.80Pace9:09.60ZoneEasy Miles
With Bella, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance1.500Time13:00.10Pace8:40.07ZoneEasy Miles
With Mary, Jacob, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time8:35.10Pace8:35.10ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 4:
Distance1.000Time6:07.40Pace6:07.40ZoneVO2 Max Miles
With Matthew.
Leg 5:
Distance8.000Time1:03:39.40Pace7:57.43ZoneEasy Miles
Most with Jacob, part with Sarah, part alone.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church in San Diego. Then took a walk to the beach and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.220.000.000.0012.22

Fast Running Friend Workout - 2021-12-13 09:25:54
Workout Totals: Distance12.224Time1:49:01.40Pace8:55.13
12+ total in San Diego. The knee was bothering me a lot, but with grit I got through it. Easy runs, usual distances for the kids. Ran with Sarah on sand along the beach. It looked like it would be a strength workout, but the sand turned out to be hard enough to where it was like running on hard packed dirt. This was rather surprising. This was also my first run on the beach sand ever.
Leg 1:
Distance4.523Time38:26.40Pace8:29.93ZoneEasy Miles
With Jacob.
Leg 2:
Distance0.531Time5:01.80Pace9:28.36ZoneEasy Miles
With Bella, Jacob, William, Stephen, and Matthew.
Leg 3:
Distance1.509Time13:34.10Pace8:59.50ZoneEasy Miles
With Mary, Jacob, William, Stephen, and Matthew.
Leg 4:
Distance2.031Time16:25.50Pace8:05.23ZoneEasy Miles
With William, Stephen, Jacob, and Matthew.
Leg 5:
Distance0.130Time1:40.30Pace12:51.54ZoneEasy Miles
With Leigha.
Leg 6:
Distance3.500Time33:53.30Pace9:40.94ZoneEasy Miles
With Sarah on the beach.

Amoji 3 Miles: 12.22
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-12-14 08:00:57
Workout Totals: Distance12.000Time1:44:57.70Pace8:44.81
In San Diego. Ran along the Ocean Beach Path. 12 total. Usual distances for everybody, easy pace. Knee pain at about the same level. Toughed it out.
Leg 1:
Distance4.000Time34:07.40Pace8:31.85ZoneEasy Miles
With Jacob.
Leg 2:
Distance1.500Time13:36.70Pace9:04.47ZoneEasy Miles
With Mary, Stephen, Jacob, William, and Matthew.
Leg 3:
Distance2.500Time20:47.10Pace8:18.84ZoneEasy Miles
With the boys, part with Bella.
Leg 4:
Distance4.000Time36:26.50Pace9:06.62ZoneEasy Miles
Part with Sarah, part alone.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-12-15 07:48:33
Workout Totals: Distance12.000Time1:41:47.60Pace8:28.97
12 total in San Diego. Easy runs for the kids, usual distances. We tried to do a mile time trial on the track, but it was closed.
Leg 1:
Distance4.000Time32:40.50Pace8:10.12ZoneEasy Miles
Alone.
Leg 2:
Distance2.000Time17:08.30Pace8:34.15ZoneEasy Miles
With Stephen, Jacob, Matthew, and William.
Leg 3:
Distance1.500Time13:46.20Pace9:10.80ZoneEasy Miles
With Mary, Stephen, Matthew, William and Jacob.
Leg 4:
Distance0.500Time4:47.90Pace9:35.80ZoneEasy Miles
With Bella, Stephen, Matthew, William, and Jacob.
Leg 5:
Distance1.000Time8:10.70Pace8:10.70ZoneEasy Miles
Alone.
Leg 6:
Distance3.000Time25:14.00Pace8:24.67ZoneEasy Miles
Part with Sarah, part alone.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-12-16 08:22:15
Workout Totals: Distance12.000Time1:40:14.60Pace8:21.22
12 total in San Diego. Easy runs, usual distances for the kids.
Leg 1:
Distance5.000Time40:37.10Pace8:07.42ZoneEasy Miles
Alone.
Leg 2:
Distance2.000Time16:22.60Pace8:11.30ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 3:
Distance1.500Time13:14.20Pace8:49.47ZoneEasy Miles
With Mary and Jacob.
Leg 4:
Distance0.500Time4:37.90Pace9:15.80ZoneEasy Miles
With Bella and Jacob.
Leg 5:
Distance3.000Time25:22.80Pace8:27.60ZoneEasy Miles
Part with Sarah, part alone.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-12-17 13:46:39
Workout Totals: Distance12.000Time1:39:53.10Pace8:19.43
12 miles in St. George on the way back from San Diego. Easy pace, usual distances for the kids. Saw Steve Hooper on the trail.

The knee is hurting about the same. Told Jacob to make me run faster, was able to run almost 7:30 average for 4 miles somehow. Lately anything not too much slower than 8:00 has been good.
Leg 1:
Distance1.500Time12:35.80Pace8:23.87ZoneEasy Miles
With Mary, Jacob, William, Stephen and Matthew.
Leg 2:
Distance0.500Time5:00.30Pace10:00.60ZoneEasy Miles
With Bella, Jacob, William, Stephen, and Matthew.
Leg 3:
Distance2.000Time16:17.70Pace8:08.85ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 4:
Distance4.000Time30:07.00Pace7:31.75ZoneEasy Miles
With Jacob.
Leg 5:
Distance1.000Time7:40.50Pace7:40.50ZoneEasy Miles
Alone.
Leg 6:
Distance3.000Time28:11.80Pace9:23.93ZoneEasy Miles
With Sarah.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-12-18 11:39:34
Workout Totals: Distance12.000Time1:39:59.50Pace8:19.96
Back in Orem. Did 12 total. Easy pace, usual distances for the kids. The knee is still hurting, I am limping along, but it is not getting worse, and with grit I can get through 12 miles every day.

Benjamin got an improvement from running on grass. Today he was able to run 4 miles at a bit slower than 5:00 pace without the spasm.
Leg 1:
Distance2.000Time17:45.80Pace8:52.90ZoneEasy Miles
Part with Sarah, part alone.
Leg 2:
Distance3.000Time25:18.40Pace8:26.13ZoneEasy Miles
With Julia, Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:
Distance7.000Time56:55.30Pace8:07.90ZoneEasy Miles
With Joseph and Jacob.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2021-12-20 08:59:08
Workout Totals: Distance12.048Time1:43:32.00Pace8:35.60
12 total. Took Mary to the track. She ran a PR in the 800 - 3:29.2 splitting 1:42, 1:49.

Matthew also tried to run a record in the mile, but I stopped him after the first 800 in 2:57 with the second 400 in 91 and acting miserable. William, Joseph, and Jacob ran with him.
 
Leg 1:
Distance4.000Time35:31.50Pace8:52.88ZoneEasy Miles
Part with Sarah, part alone.
Leg 2:
Distance3.000Time25:38.80Pace8:32.93ZoneEasy Miles
With Julia.
Leg 3:
Distance1.050Time9:26.70Pace8:59.71ZoneEasy Miles
To the track with Bella, Mary, Joseph, Jacob, William, Stephen, and Matthew.
Leg 4:
Distance0.498Time3:29.20Pace7:00.08ZoneEasy Miles
Pacing Mary with the gang in the 800 time trial.
Leg 5:
Distance0.500Time4:24.90Pace8:49.80ZoneEasy Miles
Jogging with Stephen.
Leg 6:
Distance3.000Time25:00.90Pace8:20.30ZoneEasy Miles
Part with the boys, a little bit alone.

Amoji 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.270.000.000.0012.27

Fast Running Friend Workout - 2021-12-21 09:33:05
Workout Totals: Distance12.270Time1:46:00.80Pace8:38.40
12+ total. Bella tried a mile time trial, on the first attempt her shoe fell off around 1 K mark. On the second attempt she just did not have it and I stopped her at 400. Matthew also tried, but the same thing happened as yesterday. Joseph and Jacob paced him, William was supposed to be pacing as well but for some odd reason could not keep up today - even with Matthew falling off pace. I stopped them after the first 800.

Jacob did 10x400 on the track. First 7 he averaged 71 with 200 recovery. On the 8th all he could do was 77. Then I had him take longer rests (600 and then 400) and he was able to get back to 70/71. Need to figure out why such an abrupt collapse in the 8th interval. Perhaps a subtle fatigue-driven panic attack. Normal fatigue would have slowed him down to maybe 73 for a few intervals first, then 75.
Leg 1:
Distance4.000Time34:19.40Pace8:34.85ZoneEasy Miles
Part with Sarah, part alone.
Leg 2:
Distance3.000Time26:20.50Pace8:46.83ZoneEasy Miles
With Julia.
Leg 3:
Distance1.050Time8:52.50Pace8:27.14ZoneEasy Miles
To the track with the gang minus Bella.
Leg 4:
Distance0.640Time5:34.20Pace8:42.19ZoneEasy Miles
Bella's failed mile time trial.
Leg 5:
Distance0.250Time2:13.10Pace8:52.40ZoneEasy Miles
Bella insisted on trying again, but did not have it.
Leg 6:
Distance0.330Time2:58.90Pace9:02.12ZoneEasy Miles
Jogging with Stephen.
Leg 7:
Distance2.000Time16:22.20Pace8:11.10ZoneEasy Miles
More distance, part of it with Stephen.
Leg 8:
Distance1.000Time9:20.00Pace9:20.00ZoneEasy Miles
With Jacob.

Amoji 3 Miles: 12.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-12-22 09:12:25
Workout Totals: Distance12.000Time1:39:52.70Pace8:19.39
12 total. The knee is starting to improve. Easy pace, usual distances for the kids. Benjamin did 10x1000 in Austin averaging sub-3:00. Some spasm started to develop, but he was able to deal with it by increasing the recovery to 400 meters.
Leg 1:
Distance4.000Time34:21.10Pace8:35.27ZoneEasy Miles
Part with Sarah, part alone.
Leg 2:
Distance3.000Time26:00.50Pace8:40.17ZoneEasy Miles
With Julia.
Leg 3:
Distance5.000Time39:31.10Pace7:54.22ZoneEasy Miles
With Joseph, Jacob, William, and Matthew.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2021-12-23 09:32:57
Workout Totals: Distance12.125Time1:43:24.90Pace8:31.74
12 total. Easy runs, usual distances. Benjamin flew in from Austin, did 9 in the morning in Austin, then 3 in Orem at night.
Leg 1:
Distance4.000Time34:15.20Pace8:33.80ZoneEasy Miles
Part with Sarah, part alone.
Leg 2:
Distance5.000Time39:58.30Pace7:59.66ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance2.000Time18:01.10Pace9:00.55ZoneEasy Miles
With Julia, a little bit with Vince.
Leg 4:
Distance0.125Time1:38.30Pace13:06.40ZoneEasy Miles
With Bella and Leigha.
Leg 5:
Distance1.000Time9:32.00Pace9:32.00ZoneEasy Miles
With Julia and Bella.

Amoji 3 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

Fast Running Friend Workout - 2021-12-24 10:23:24
Workout Totals: Distance12.000Time1:35:49.00Pace7:59.08
12 total. The boys did a rabbit chase 3 mile tempo down the canyon. I originally was not planning in participating due to the knee pain, but I did start with Joseph and Matthew planning to just jog and watch from afar. However, after the first 100 in 25 I knew I would be able to run under 20:00, so I decided to try. The first mile was 6:25, and I had caught up to Joseph and Matthew at that point, and then just ran with them. Matthew was struggling after that and ran 6:36, 6:50 finishing in 19:51. I stayed with them.

We got passed by William, who ended up with 18:54 (6:13, 6:09, 6:32), and Jacob paced by Benjamin who got 16:46 (5:30, 5:31, 5:45).

For some reason everybody struggled in the last mile today.

This was my first somewhat fast running in almost two weeks, and I am very happy that I was able to do it.
Leg 1:
Distance2.050Time16:19.20Pace7:57.66ZoneEasy Miles
Warm-up with the boys.
Leg 2:
Distance3.000Time19:51.30Pace6:37.10ZoneMarathon Pace Miles
Tempo run.
Leg 3:
Distance3.950Time33:47.80Pace8:33.37ZoneEasy Miles
Distance/cool-down.
Leg 4:
Distance3.000Time25:50.70Pace8:36.90ZoneEasy Miles
With Julia, Jenny and Nate.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-12-25 13:07:00
Workout Totals: Distance12.000Time1:38:28.20Pace8:12.35
Merry Christmas to all!

12 miles total for me. The knee is still bothering me, but less and less each day. Icing was what coincided with the breakthrough.

Easy runs, more or less usual distances for everybody today.
 
Leg 1:
Distance2.000Time16:53.10Pace8:26.55ZoneEasy Miles
Part with Sarah, part alone.
Leg 2:
Distance0.500Time4:27.40Pace8:54.80ZoneEasy Miles
With Bella, Joseph, Jacob, Benjamin, and William.
Leg 3:
Distance1.500Time12:36.30Pace8:24.20ZoneEasy Miles
With Mary, Joseph, Jacob, Benjamin, and William.
Leg 4:
Distance4.000Time31:30.70Pace7:52.68ZoneEasy Miles
With Stephen and Matthew. Part with William, Joseph, Jacob, and Benjamin.
Leg 5:
Distance1.000Time7:52.90Pace7:52.90ZoneEasy Miles
With William.
Leg 6:
Distance3.000Time25:07.80Pace8:22.60ZoneEasy Miles
With Julia.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a convert baptism in the Russian branch. A young man named Zakhar from Perm got baptized. He reminds me of myself at that age in a number of ways. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-12-27 09:23:08
Workout Totals: Distance12.000Time1:37:37.70Pace8:08.14
12 total. Easy pace - mostly - for everybody. The knee felt a lot better. Decided to try a fast mile and was able to run 6:10 from the mouth of the canyon to 1 mile to go to the house. Wanted to go faster, but the knee was telling me it was not a good idea. That was a lot better than a week ago when it was quoting Alma 36, the part before he received the remission of his sins, with every step.
Leg 1:
Distance4.000Time34:30.30Pace8:37.58ZoneEasy Miles
Part with Sarah, part with Stephen and Matthew.
Leg 2:
Distance5.000Time38:06.00Pace7:37.20
With Benjamin and Jacob. Part with Joseph and William.
Split 1:Distance3.000Time23:07.80Pace7:42.60ZoneEasy Miles
Cumilative:Distance3.000Time23:07.80Pace7:42.60
Split 2:Distance1.000Time6:10.50Pace6:10.50ZoneThreshold Miles
Cumilative:Distance4.000Time29:18.30Pace7:19.57
Split 3:Distance1.000Time8:47.70Pace8:47.70ZoneEasy Miles
Cumilative:Distance5.000Time38:06.00Pace7:37.20
 
Leg 3:
Distance3.000Time25:01.40Pace8:20.47ZoneEasy Miles
With Benjamin and Julia.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-12-28 09:38:43
Workout Totals: Distance12.000Time1:39:55.40Pace8:19.62
Easy 12 for me. Benjamin did 16x0.155 up the hill by the house averaging around 45. Jacob did 10 of them with a similar average, but not with him. His first one was 41, though. William and Matthew did 4, the first three in the 55-59 range, the last one William got 50 and Matthew got 52. My knee pain was mostly gone, but I decided I was not ready for the hill speed yet, so I just ran easy.

When the trail is covered with snow, our hill is about the only good place to do any kind of speed.
Leg 1:
Distance5.000Time39:43.00Pace7:56.60ZoneEasy Miles
With Benjamin, part with Sarah.
Leg 2:
Distance3.000Time26:46.50Pace8:55.50ZoneEasy Miles
With Benjamin and Julia.
Leg 3:
Distance4.000Time33:25.90Pace8:21.48ZoneEasy Miles
Part with the kids, part alone.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-12-29 09:22:23
Workout Totals: Distance12.000Time1:39:35.80Pace8:17.98
12 total, easy pace, usual distances. This was Julia's last run with us for the next almost 18 months. We dropped her off at the MTC in Provo. She will be serving a mission in Romania.
Leg 1:
Distance6.000Time47:43.50Pace7:57.25ZoneEasy Miles
With Benjamin, part with Sarah.
Leg 2:
Distance3.000Time26:49.70Pace8:56.57ZoneEasy Miles
With Julia and Benjamin.
Leg 3:
Distance3.000Time25:02.60Pace8:20.87ZoneEasy Miles
With Joseph, William, Stephen, and Matthew. I think Jacob ran separately from us.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.750.5012.00

Fast Running Friend Workout - 2021-12-30 09:01:48
Workout Totals: Distance12.000Time1:35:53.40Pace7:59.45
12 total. Found some stretches where I had some traction and did pickups. Jacob paced me. From 2 to 1.5 from the house I was able to run in 2:58 - in spite of some snow at the end. This was my first time running sub-6:00 pace since the knee flared up. Then we also did 4:50 from 0.75 mark to the house, but it was uphill and half of it was covered with snow, so I could not go very fast.
Leg 1:
Distance4.000Time32:02.60Pace8:00.65
With Jacob, part with William, Joseph, Stephen, and Matthew.
Split 1:Distance2.000Time17:41.60Pace8:50.80ZoneEasy Miles
Cumilative:Distance2.000Time17:41.60Pace8:50.80
Split 2:Distance0.500Time2:58.10Pace5:56.20ZoneVO2 Max Miles
Cumilative:Distance2.500Time20:39.70Pace8:15.88
Split 3:Distance0.750Time6:32.20Pace8:42.93ZoneEasy Miles
Cumilative:Distance3.250Time27:11.90Pace8:22.12
Split 4:Distance0.750Time4:50.70Pace6:27.60ZoneThreshold Miles
Cumilative:Distance4.000Time32:02.60Pace8:00.65
 
Leg 2:
Distance8.000Time1:03:50.80Pace7:58.85ZoneEasy Miles
With Joseph.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.002.5012.00

Fast Running Friend Workout - 2021-12-31 13:36:48
Workout Totals: Distance12.000Time1:34:54.70Pace7:54.56
12 total. There was a lot of snow but we figured out a way to do a workout. The trail was plowed for 0.5 from our house. So we did 0.5 mile repeats.

Benjamin did 10 alternating down and up. His up were the real intervals. His down were tempo recoveries for him as he was pacing me and Joseph. Joseph and I did 5 down. We had a modest goal of sub-3:00 on all, and we met it. I knew with this being the first formal workout post-knee injury and wearing pants it would not be as easy as I would have expected, and this was the case. My legs did not want to turn over, so it was good to have the downhill pull me.

Benjamin did 2:32, 2:29, 2:30, 2:30, 2:23 on his uphill intervals. Jacob did 5 uphill 2:44, 2:45, 2:49, 2:50, 2:45.

Other kids ran easy today.
Leg 1:
Distance4.000Time33:33.00Pace8:23.25ZoneEasy Miles
With Joseph, William, and Matthew. Part with Stephen and Sarah.
Leg 2:
Distance5.000Time37:46.60Pace7:33.32
With Joseph and Benjamin.
Split 1:Distance0.500Time2:59.90Pace5:59.80ZoneVO2 Max Miles
Cumilative:Distance0.500Time2:59.90Pace5:59.80
Split 2:Distance0.500Time4:37.70Pace9:15.40ZoneEasy Miles
Cumilative:Distance1.000Time7:37.60Pace7:37.60
Split 3:Distance0.500Time2:56.20Pace5:52.40ZoneVO2 Max Miles
Cumilative:Distance1.500Time10:33.80Pace7:02.53
Split 4:Distance0.500Time4:34.50Pace9:09.00ZoneEasy Miles
Cumilative:Distance2.000Time15:08.30Pace7:34.15
Split 5:Distance0.500Time2:58.10Pace5:56.20ZoneVO2 Max Miles
Cumilative:Distance2.500Time18:06.40Pace7:14.56
Split 6:Distance0.500Time4:44.50Pace9:29.00ZoneEasy Miles
Cumilative:Distance3.000Time22:50.90Pace7:36.97
Split 7:Distance0.500Time2:54.00Pace5:48.00ZoneVO2 Max Miles
Cumilative:Distance3.500Time25:44.90Pace7:21.40
Split 8:Distance0.500Time4:35.30Pace9:10.60ZoneEasy Miles
Cumilative:Distance4.000Time30:20.20Pace7:35.05
Split 9:Distance0.500Time2:53.20Pace5:46.40ZoneVO2 Max Miles
Cumilative:Distance4.500Time33:13.40Pace7:22.98
Split 10:Distance0.500Time4:33.20Pace9:06.40ZoneEasy Miles
Cumilative:Distance5.000Time37:46.60Pace7:33.32
 
Leg 3:
Distance3.000Time23:35.10Pace7:51.70ZoneEasy Miles
With Benjamin, part with Jacob.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
300.906.004.7515.75327.40
Amoji 2 Miles: 102.74Amoji 3 Miles: 224.67
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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