Breaking the Wall

December 2022

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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: 12.00 Year: 345.17
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
311.060.0041.500.32352.88
Madctoc Clogs Miles: 352.89
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.006.000.0015.25

Fast Running Friend Workout - 2022-12-01 10:07:36
Workout Totals: Distance15.250Time2:00:29.60Pace7:54.07
15 total. Did 3x2 down the canyon 11:54, 11:51, 11:42. On the first one tried to pace William, but he did not have it today, ran only 1 mile. In parallel, played a rabbit for Benjamin and Jacob. Benjamin got 9:57, Jacob 10:01.

On the second one Jacob paced me (11:51). On the last one, ran alone (11:42).

Benjamin did 4x2 9:57, 9:56, 9:54, 9:58.

Jacob did one interval with Benjamin in 10:01, almost a PR, and then one more pacing me.

Otherwise, easy runs, usual distances.
Leg 1:
Distance0.980Time8:22.50Pace8:32.76ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:54.50Pace5:57.25ZoneThreshold Miles
First interval, part with William.
Leg 3:
Distance1.000Time9:56.10Pace9:56.10ZoneEasy Miles
Recovery.
Leg 4:
Distance2.000Time11:51.80Pace5:55.90ZoneThreshold Miles
Second interval. With Jacob.
Leg 5:
Distance2.000Time18:44.80Pace9:22.40ZoneEasy Miles
Recovery.
Leg 6:
Distance2.000Time11:42.70Pace5:51.35ZoneThreshold Miles
Last interval.
Leg 7:
Distance3.020Time27:22.00Pace9:03.71ZoneEasy Miles
Cool-down, part with Benjamin.
Leg 8:
Distance0.250Time2:37.60Pace10:30.40ZoneEasy Miles
With Leigha.
Leg 9:
Distance2.000Time17:57.60Pace8:58.80ZoneEasy Miles
With Mary and Bella, part with Jenny and Nate.

Madctoc Clogs Miles: 15.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.280.000.000.0012.28

Fast Running Friend Workout - 2022-12-02 09:37:42
Workout Totals: Distance12.280Time1:41:06.10Pace8:13.98
12 total. Easy runs, usual distances.
Leg 1:
Distance10.000Time1:19:46.60Pace7:58.66ZoneEasy Miles
With Benjamin. I think part with other kids.
Leg 2:
Distance2.000Time18:24.00Pace9:12.00ZoneEasy Miles
With Mary and Bella.
Leg 3:
Distance0.280Time2:55.50Pace10:26.79ZoneEasy Miles
With Leigha.

Madctoc Clogs Miles: 12.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.320.003.000.0016.32

Fast Running Friend Workout - 2022-12-03 09:15:02
Workout Totals: Distance16.320Time2:11:16.40Pace8:02.62
16 total. Paced Bonnie in a 3 mile rabbit chase down the canyon. We ran 18:12 (6:02, 6:06, 6:04). It was slippery, we lost a few seconds here and there, but you could still run at a good pace. This is a major breakthrough for Bonnie. Shows she is capable of a sub-19:00 5K at sea level.

Benjamin froze and could only run 15:25. He finally got going sort of in the last mile running it in 5:03. Jacob ran a PR of 15:28 staying with Benjamin until 0.75 to go. Joseph ran 16:58.

Maddy ran a 2 mile PR of 19:06. Splits 9:29, 9:37.

Easy runs, usual Saturday distances for everybody else.
Leg 1:
Distance2.000Time19:06.70Pace9:33.35ZoneEasy Miles
With Benjamin, Maddy, Bonnie, Matthew, Jacob, and Stephen - I think.
Leg 2:
Distance0.650Time5:40.50Pace8:43.85ZoneEasy Miles
Warm-up or rather more like pre-cool in the canyon before the workout.
Leg 3:
Distance3.000Time18:12.90Pace6:04.30ZoneThreshold Miles
Pacing Bonnie.
Leg 4:
Distance2.670Time22:41.70Pace8:30.00ZoneEasy Miles
Back to the car.
Leg 5:
Distance4.000Time31:56.40Pace7:59.10ZoneEasy Miles
With Benjamin, Jacob, William, Stephen, and Matthew. Part with Joseph.
Leg 6:
Distance2.000Time15:49.50Pace7:54.75ZoneEasy Miles
With Benjamin and William.
Leg 7:
Distance2.000Time17:48.70Pace8:54.35ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 16.32
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. Fast Sunday. Went to our English ward, then the Russian-speaking branch as usual.

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 - 2022-12-05 09:11:16
Workout Totals: Distance12.000Time1:36:05.80Pace8:00.48
12 total. Jacob did something with his toe, and could only run 3 miles at 9:00 pace. Otherwise, easy runs, usual distances. Benjamin did his mile pickup I think in 4:54.
Leg 1:
Distance4.000Time31:54.10Pace7:58.52ZoneEasy Miles
With Benjamin and Matthew, part with Stephen.
Leg 2:
Distance6.000Time46:33.50Pace7:45.58ZoneEasy Miles
With Benjamin.
Leg 3:
Distance2.000Time17:38.20Pace8:49.10ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs 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
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-12-06 10:06:10
Workout Totals: Distance12.250Time1:46:53.60Pace8:43.56
12 total. Easy runs, more or less usual distances, except William ran only 5, and Stephen and Matthew ran 5 - extra mile. Jacob did I think 4 miles in the morning. We hoped to be able to do a workout today, but there was too much snow. I tripped and now have some soreness in the upper back and in the glut. Very slow pace today due to snow.
Leg 1:
Distance5.000Time41:27.10Pace8:17.42ZoneEasy Miles
With William, Stephen, Matthew, and Benjamin.
Leg 2:
Distance5.000Time43:55.50Pace8:47.10ZoneEasy Miles
With Benjamin.
Leg 3:
Distance0.250Time2:45.50Pace11:02.00ZoneEasy Miles
With Leigha.
Leg 4:
Distance2.000Time18:45.50Pace9:22.75ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.001.000.0012.25

Fast Running Friend Workout - 2022-12-07 10:54:05
Workout Totals: Distance12.250Time1:41:43.00Pace8:18.20
12 total. Found a clear spot on the trail and did a mile pickup in 5:58. Benjamin did it in 4:47. Jacob was able to run 5+3. William did 4+3. Usual distances, easy pace otherwise. Lots of snow in the evening for Mary and Bella's run.
Leg 1:
Distance0.250Time2:53.80Pace11:35.20ZoneEasy Miles
With Leigha.
Leg 2:
Distance4.000Time31:52.50Pace7:58.12ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 3:
Distance6.000Time47:08.50Pace7:51.42
With Benjamin.
Split 1:Distance3.050Time24:42.70Pace8:06.13ZoneEasy Miles
Cumilative:Distance3.050Time24:42.70Pace8:06.13
Split 2:Distance1.000Time5:58.90Pace5:58.90ZoneThreshold Miles
Cumilative:Distance4.050Time30:41.60Pace7:34.72
Split 3:Distance1.950Time16:26.90Pace8:26.10ZoneEasy Miles
Cumilative:Distance6.000Time47:08.50Pace7:51.42
 
Leg 4:
Distance2.000Time19:48.20Pace9:54.10ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.840.000.000.1612.00

Fast Running Friend Workout - 2022-12-08 10:04:15
Workout Totals: Distance12.000Time1:43:20.60Pace8:36.72
12 total. Lots of snow today. Slow pace. Did a pickup on the hill in 55. Benjamin did it in 45.
Leg 1:
Distance4.000Time34:49.30Pace8:42.33ZoneEasy Miles
With Stephen, Matthew, Benjamin, and William.
Leg 2:
Distance6.000Time50:45.00Pace8:27.50
With Benjamin.
Split 1:Distance5.845Time49:49.70Pace8:31.50ZoneEasy Miles
Cumilative:Distance5.845Time49:49.70Pace8:31.50
Split 2:Distance0.155Time0:55.30Pace5:56.77ZoneVO2 Max Miles
Cumilative:Distance6.000Time50:45.00Pace8:27.50
 
Leg 3:
Distance2.000Time17:46.30Pace8:53.15ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs 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
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-12-09 09:23:58
Workout Totals: Distance12.250Time1:40:51.90Pace8:14.03
12 total. Easy pace, mostly, usual distances. Jacob was able to do 3+3, felt better in the evening run. Benjamin did a 1K pickup down the canyon in about 3:10.
Leg 1:
Distance4.000Time33:57.30Pace8:29.32ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2:
Distance6.000Time47:10.80Pace7:51.80ZoneEasy Miles
With William, part with Benjamin.
Leg 3:
Distance0.250Time2:41.30Pace10:45.20ZoneEasy Miles
With Bella and Leigha.
Leg 4:
Distance2.000Time17:02.50Pace8:31.25ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.006.000.0016.25

Fast Running Friend Workout - 2022-12-10 09:30:37
Workout Totals: Distance16.250Time2:06:06.10Pace7:45.61
16 total. Did 2x3 down the canyon. We had some snow, but not as much as last week. The first one pacing Bonnie with the help of Joseph and Jacob. She started out well and ran steady 5:56 pace up to 1.25. My fall injury was constraining my chest, and I could barely keep up. But then Bonnie slowed down - apparently due to the cold she had last week, and the pace became very easy.

Joseph had a sore throat, Jacob is still dealing with his toe problem. So they just ran Bonnie's interval, and finished 8 miles total. Bonnie also did 8 total.

For the second interval for the first two miles I was struggling with the chest injury and could not breathe. So this put me at 12:12 at 2 miles. But then I figured out a way to get it to loosen up a bit, and I was able to speed up to 5:53 in the last mile.

Benjamin did 2x3 as well with us being his rabbits to catch. He did 15:11 (5:05, 5:10, 4:56) and 15:10 (5:02, 5:07, 5:01). No spasm, just for some reason had a hard time getting going.

Stephen, William, and Matthew did 6 easy miles. Mary and Bella did 2. Leigha - her usual 0.25.
Leg 1:
Distance0.980Time8:08.90Pace8:18.88ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:35.60Pace6:11.87ZoneThreshold Miles
First interval - with Bonnie, Joseph, and Jacob.
Leg 3:
Distance3.125Time26:52.30Pace8:35.94ZoneEasy Miles
Recovery with Benjamin.
Leg 4:
Distance3.000Time18:05.80Pace6:01.93ZoneThreshold Miles
Second interval - alone.
Leg 5:
Distance3.895Time34:23.80Pace8:49.86ZoneEasy Miles
Cool-down/distance with Benjamin.
Leg 6:
Distance2.000Time17:28.80Pace8:44.40ZoneEasy Miles
With Mary and Bella.
Leg 7:
Distance0.250Time2:30.90Pace10:03.60ZoneEasy Miles
With Leigha.

Madctoc Clogs Miles: 16.25
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 as usual. Our English ward, then the Russian-speaking branch. It is getting close in terms of numbers to be a ward with the help of the Ukrainian and Russian refugees. Ukrainians are running away from the bombs, Russians from the mobilization.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-12-12 09:05:19
Workout Totals: Distance12.250Time1:48:43.80Pace8:52.56
12 total, easy runs, usual distances - mostly. Jacob did 5+2, not sure what Joseph did. Lots of snow today. Maddy ran her second fastest time for 2 miles - 19:27 but it was on snow and with a negative split - 9:51, 9:36.
Leg 1:
Distance2.000Time19:27.10Pace9:43.55ZoneEasy Miles
With Maddy, Benjamin, Stephen, and Matthew.
Leg 2:
Distance2.000Time16:40.60Pace8:20.30ZoneEasy Miles
Same company without Maddy.
Leg 3:
Distance6.000Time49:50.00Pace8:18.33ZoneEasy Miles
With Benjamin and William.
Leg 4:
Distance0.250Time2:58.60Pace11:54.40ZoneEasy Miles
With Leigha.
Leg 5:
Distance2.000Time19:47.50Pace9:53.75ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25
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 - 2022-12-13 09:52:42
Workout Totals: Distance12.000Time1:39:06.40Pace8:15.53
12 total. Easy pace, usual distances. Lots of snow, but we were able to run sub 8:00 average.
Leg 1:
Distance4.000Time31:48.60Pace7:57.15ZoneEasy Miles
With Matthew, Stephen, Jacob, Joseph, and Benjamin.
Leg 2:
Distance6.000Time47:40.20Pace7:56.70ZoneEasy Miles
With Benjamin and William. Part with Joseph and Jacob.
Leg 3:
Distance2.000Time19:37.60Pace9:48.80ZoneEasy Miles
With Jacob, Mary, and Bella.

Madctoc Clogs 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
10.750.001.500.0012.25

Fast Running Friend Workout - 2022-12-14 11:23:32
Workout Totals: Distance12.250Time1:36:04.80Pace7:50.60
12 total. I think everybody except Jacob ran their usual distances. Lots of snow today. Benjamin and I did a 1.5 experimental pickup on snow from 1.5 mark to the house (uphill) to see what we could do. He ran 8:15 (5:30) pace, I got 9:41 (6:27 pace). Jacob did 5+2 if I remember right.
Leg 1:
Distance4.000Time31:56.20Pace7:59.05ZoneEasy Miles
With Benjamin, Matthew, Stephen, William, Joseph, and Jacob.
Leg 2:
Distance6.000Time44:26.40Pace7:24.40
With Benjamin. Part with Joseph and Jacob.
Split 1:Distance4.500Time34:45.20Pace7:43.38ZoneEasy Miles
Cumilative:Distance4.500Time34:45.20Pace7:43.38
Split 2:Distance1.500Time9:41.20Pace6:27.47ZoneThreshold Miles
Cumilative:Distance6.000Time44:26.40Pace7:24.40
 
Leg 3:
Distance0.250Time2:43.20Pace10:52.80ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time8:38.30Pace8:38.30ZoneEasy Miles
With Mary and Bella.
Leg 5:
Distance1.000Time8:20.70Pace8:20.70ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25
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 - 2022-12-15 10:16:25
Workout Totals: Distance12.000Time1:44:14.10Pace8:41.18
12 total. Easy pace. Snow, so much we could not even think of doing a pickup. Usual distances except for Jacob. Do not remember how much Jacob ran.
Leg 1:
Distance4.000Time34:07.40Pace8:31.85ZoneEasy Miles
With Benjamin, Stephen, and Matthew. Do not remember if we had Joseph and Jacob.
Leg 2:
Distance6.000Time51:14.40Pace8:32.40ZoneEasy Miles
With Benjamin and William, if I remember right.
Leg 3:
Distance2.000Time18:52.30Pace9:26.15ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs 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 - 2022-12-16 14:26:02
Workout Totals: Distance12.000Time1:37:00.10Pace8:05.01
12 total. Easy runs, usual distances. Sarah's birthday. Benjamin is on the road with Maddy taking his stuff to Texas.
Leg 1:
Distance2.000Time17:49.40Pace8:54.70ZoneEasy Miles
With Mary and Bella. I think also with Stephen and Matthew
Leg 2:
Distance4.000Time31:39.00Pace7:54.75ZoneEasy Miles
With William, Joseph and Jacob, part with Stephen and Matthew.
Leg 3:
Distance6.000Time47:31.70Pace7:55.28ZoneEasy Miles
With Joseph and Jacob, part with William.

Madctoc Clogs 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
9.240.005.000.0014.24

Fast Running Friend Workout - 2022-12-17 14:52:44
Workout Totals: Distance14.245Time1:50:42.20Pace7:46.28
14 total. Did a workout with the kids. We found a mile stretch in the canyon that was reasonable for speed work, and did mile repeats. Bonnie, William, Joseph, and Jacob did 3. Stephen and Matthew did one. I did 5.

On the first one, downhill, Bonnie, Joseph, Jacob, and I ran together and got 6:01. William I think did around 6:10. Stephen and Matthew ran around 6:30. On the second one, uphill, Jacob did 5:45, Joseph around 6:15, Bonnie and I 6:22, and William something around 6:40.

On the third one, downhill, Joseph and I ran 6:07, Bonnie and William ran 6:09. Jacob got 5:25.

Then I sent the kids home - Jacob still had a problem with his toe, Joseph was getting a sore throat. Bonnie and William were done.

I ran two more intervals. Uphill in 6:44, and down in 6:28. Something was happening to me, I did not feel the normal out of fuel feeling, but perhaps the cold weather was masking it. Those last two intervals were rather strange - I am not sure if I just lost traction, or it was because I was loosing strength. I struggled to finish 14 miles. It required reaching deep into the pool of will power.

Mary and Bella did 2, Leigha ran her usual 0.25, Benjamin did whatever he could on the road.
Leg 1:
Distance3.600Time29:28.20Pace8:11.17ZoneEasy Miles
Warm-up.
Leg 2:
Distance6.375Time45:32.50Pace7:08.63
Workout.
Split 1:Distance1.000Time6:01.10Pace6:01.10ZoneThreshold Miles
Cumilative:Distance1.000Time6:01.10Pace6:01.10
Split 2:Distance0.125Time1:26.20Pace11:29.60ZoneEasy Miles
Cumilative:Distance1.125Time7:27.30Pace6:37.60
Split 3:Distance1.000Time6:22.70Pace6:22.70ZoneThreshold Miles
Cumilative:Distance2.125Time13:50.00Pace6:30.59
Split 4:Distance0.125Time1:44.70Pace13:57.60ZoneEasy Miles
Cumilative:Distance2.250Time15:34.70Pace6:55.42
Split 5:Distance1.000Time6:07.00Pace6:07.00ZoneThreshold Miles
Cumilative:Distance3.250Time21:41.70Pace6:40.52
Split 6:Distance0.125Time1:35.30Pace12:42.40ZoneEasy Miles
Cumilative:Distance3.375Time23:17.00Pace6:53.93
Split 7:Distance1.000Time6:44.40Pace6:44.40ZoneThreshold Miles
Cumilative:Distance4.375Time30:01.40Pace6:51.75
Split 8:Distance1.000Time9:02.80Pace9:02.80ZoneEasy Miles
Cumilative:Distance5.375Time39:04.20Pace7:16.13
Split 9:Distance1.000Time6:28.30Pace6:28.30ZoneThreshold Miles
Cumilative:Distance6.375Time45:32.50Pace7:08.63
 
Leg 3:
Distance4.270Time35:41.50Pace8:21.52ZoneEasy Miles
Death march to the house.

Madctoc Clogs Miles: 14.24
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, our local ward, then the Russian-speaking branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.001.000.0012.25

Fast Running Friend Workout - 2022-12-19 14:39:15
Workout Totals: Distance8.000Time1:03:17.00Pace7:54.63
12 total with a mile pickup down the canyon in 5:58. Heroic effort was required today. I did not get much sleep, also I picked up a few things thinking I would be OK, but it disturbed the bruise in my rib cage from the fall a few days ago. Felt like crying after the first 1.5 miles, wanted to just lay down into the snow and stay there. But kept going nevertheless and decided to do a mile pickup. Felt inspired by the Freedom of Russia Legion that is fighting on the side of Ukraine right now.

Benjamin did the same mile pickup in 4:58. Joseph and Jacob ran with me.

Do not remember what William did. Other kids ran their usual distances.
Leg 1:
Distance8.000Time1:03:17.00Pace7:54.63
With Benjamin, Joseph, and Jacob. Part with Stephen and Matthew. Do not remember if we had William.
Split 1:Distance4.730Time38:18.30Pace8:05.90ZoneEasy Miles
Cumilative:Distance4.730Time38:18.30Pace8:05.90
Split 2:Distance1.000Time5:58.30Pace5:58.30ZoneThreshold Miles
Cumilative:Distance5.730Time44:16.60Pace7:43.63
Split 3:Distance2.270Time19:00.40Pace8:22.38ZoneEasy Miles
Cumilative:Distance8.000Time1:03:17.00Pace7:54.63
 
Fast Running Friend Workout - 2022-12-19 16:08:19
Workout Totals: Distance4.250Time36:28.20Pace8:34.87
 
Leg 1:
Distance0.250Time2:39.20Pace10:36.80ZoneEasy Miles
With Benjamin and Leigha.
Leg 2:
Distance2.000Time18:21.50Pace9:10.75ZoneEasy Miles
With Benjamin, Mary, and Bella.
Leg 3:
Distance2.000Time15:27.50Pace7:43.75ZoneEasy Miles
With Benjamin.

Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.001.000.0013.12

Fast Running Friend Workout - 2022-12-20 10:56:01
Workout Totals: Distance13.120Time1:46:08.30Pace8:05.39
13 total. Did a mile pickup down the canyon in 5:54. Felt a lot better. Benjamin did a workout - 4x1 mile 5:06, 5:01 (down), 5:30 (up), 4:56 down. We had some snow, it was not ideal, but quite runnable. Joseph and Jacob did the pickup with me. Joseph had a sore throat, Jacob's toe was still giving him problems. So they just ran 8 miles.

William had swollen lymph nodes, could not run today. Stephen and Matthew had a sore throat, only 2 miles. Other kids ran easy pace, usual distances.
Leg 1:
Distance10.870Time1:26:43.60Pace7:58.71
Split 1:Distance3.600Time29:25.90Pace8:10.53ZoneEasy Miles
Cumilative:Distance3.600Time29:25.90Pace8:10.53
Split 2:Distance1.000Time5:54.90Pace5:54.90ZoneThreshold Miles
Cumilative:Distance4.600Time35:20.80Pace7:41.04
Split 3:Distance6.270Time51:22.80Pace8:11.67ZoneEasy Miles
Cumilative:Distance10.870Time1:26:43.60Pace7:58.71
 
Leg 2:
Distance0.250Time2:29.20Pace9:56.80ZoneEasy Miles
Leg 3:
Distance2.000Time16:55.50Pace8:27.75ZoneEasy Miles

Madctoc Clogs Miles: 13.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2022-12-21 10:12:41
Workout Totals: Distance12.250Time1:43:17.30Pace8:25.90
12 total. Lots of snow. Slow pace. Easy runs for the kids. Some might have been sick and ran reduced mileage.
Leg 1:
Distance2.000Time17:07.60Pace8:33.80ZoneEasy Miles
With Benjamin, and I think with some other kids.
Leg 2:
Distance3.000Time26:00.10Pace8:40.03ZoneEasy Miles
With Benjamin, and I think with some other kids.
Leg 3:
Distance4.000Time33:00.50Pace8:15.12ZoneEasy Miles
With Benjamin, and I think with some other kids.
Leg 4:
Distance2.000Time16:49.80Pace8:24.90ZoneEasy Miles
With Mary and Bella.
Leg 5:
Distance1.000Time7:43.10Pace7:43.10ZoneEasy Miles
Do not remember who this was with.
Leg 6:
Distance0.250Time2:36.20Pace10:24.80ZoneEasy Miles
With Leigha.

Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.001.000.0012.25

Fast Running Friend Workout - 2022-12-22 09:51:41
Workout Totals: Distance10.000Time1:19:14.20Pace7:55.42
12 total. Did a mile pickup down the canyon in 6:00. Benjamin did it in 5:00. There was some snow, but clear enough to do pickups. Easy runs for the kids, some sick and on reduced mileage, do not remember who did what.
Leg 1:
Distance4.000Time31:57.80Pace7:59.45ZoneEasy Miles
With Benjamin
Leg 2:
Distance6.000Time47:16.40Pace7:52.73
With Benjamin.
Split 1:Distance0.980Time8:18.40Pace8:28.57ZoneEasy Miles
Cumilative:Distance0.980Time8:18.40Pace8:28.57
Split 2:Distance1.000Time6:00.00Pace6:00.00ZoneThreshold Miles
Cumilative:Distance1.980Time14:18.40Pace7:13.54
Split 3:Distance4.020Time32:58.00Pace8:12.04ZoneEasy Miles
Cumilative:Distance6.000Time47:16.40Pace7:52.73
 
Fast Running Friend Workout - 2022-12-22 17:30:15
Workout Totals: Distance2.250Time19:00.90Pace8:27.07
 
Leg 1:
Distance0.250Time2:31.10Pace10:04.40ZoneEasy Miles
With Leigha.
Leg 2:
Distance2.000Time16:29.80Pace8:14.90ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.003.000.0016.25

Fast Running Friend Workout - 2022-12-23 14:41:47
Workout Totals: Distance16.250Time2:07:28.40Pace7:50.67
16 total. Paced Bonnie along with Joseph and Jacob to a new 3 mile PR down the canyon - 18:09 (6:00, 5:58, 6:11). The conditions were better than her previous PR, but she just did not quite have as much juice - still recovering from the cold. But still, it was a confidence builder to run a new PR.

Joseph and Jacob did 9 total. William I think was on reduced mileage. Do not remember if Stephen and Matthew were.

Benjamin attempted 2x3 down the canyon, but something was wrong. I am guessing some kind of hypertension. I ran the first interval in 16:39. Then he did a mile in 5:18.
Leg 1:
Distance1.000Time7:45.40Pace7:45.40ZoneEasy Miles
With Bonnie, Jacob, Joseph, Stephen, and Matthew - I think.
Leg 2:
Distance1.000Time7:48.80Pace7:48.80ZoneEasy Miles
With Bonnie, Jacob, Joseph, Stephen, and Matthew - I think.
Leg 3:
Distance7.000Time51:34.80Pace7:22.11
With Bonnie, Joseph, and Jacob.
Split 1:Distance3.000Time18:09.00Pace6:03.00ZoneThreshold Miles
Cumilative:Distance3.000Time18:09.00Pace6:03.00
Split 2:Distance4.000Time33:25.80Pace8:21.45ZoneEasy Miles
Cumilative:Distance7.000Time51:34.80Pace7:22.11
 
Leg 4:
Distance5.000Time39:32.80Pace7:54.56ZoneEasy Miles
Alone.
Leg 5:
Distance0.250Time2:33.00Pace10:12.00ZoneEasy Miles
Leg 6:
Distance1.000Time9:57.80Pace9:57.80ZoneEasy Miles
With Mary and Bella.
Leg 7:
Distance1.000Time8:15.80Pace8:15.80ZoneEasy Miles
With Bella.

Madctoc Clogs Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.002.000.0012.25

Fast Running Friend Workout - 2022-12-24 09:22:17
Workout Totals: Distance12.250Time1:42:19.10Pace8:21.15
12 total. Did a 2 mile tempo down the canyon in 12:03. Had a hard time getting going. May have had something to do with the wet conditions - wet feet are hard to convince to run fast sometimes. Benjamin did it in 10:18. That hypertension from yesterday was still there, but less.

Maddy had a rough start, ran the first mile in 10:53 and did not seem to have much more in her. Then we stopped, I gave her some encouragement, wondered if perhaps she was pregnant. She decided to prove that she was not, and ran the next mile in 8:59.

Mary was recovering from the cold and this was her first 2 mile run since she caught it. Bella I think is fully recovered. Matthew was able to run 1 mile under 9:00 but that was all he had. William could not even break 9:00, still has swollen lymph nodes. Joseph and Jacob ran reduced mileage as well, also catching a cold. Stephen did 3.
Leg 1:
Distance1.000Time8:49.80Pace8:49.80ZoneEasy Miles
With Matthew, Joseph, Jacob, William, Stephen, and Benjamin.
Leg 2:
Distance0.250Time2:36.10Pace10:24.40ZoneEasy Miles
With Leigha and everybody else.
Leg 3:
Distance1.000Time10:53.50Pace10:53.50ZoneEasy Miles
With Maddy and everybody else. Bella and Joseph ran ahead and got 9:09.
Leg 4:
Distance1.000Time8:59.60Pace8:59.60ZoneEasy Miles
With Maddy and everybody except Joseph and Bella who ran ahead and got 8:15.
Leg 5:
Distance9.000Time1:11:00.10Pace7:53.34
With Benjamin.
Split 1:Distance4.980Time40:18.20Pace8:05.58ZoneEasy Miles
Cumilative:Distance4.980Time40:18.20Pace8:05.58
Split 2:Distance2.000Time12:03.00Pace6:01.50ZoneThreshold Miles
Cumilative:Distance6.980Time52:21.20Pace7:30.03
Split 3:Distance2.020Time18:38.90Pace9:13.91ZoneEasy Miles
Cumilative:Distance9.000Time1:11:00.10Pace7:53.34
 

Madctoc Clogs Miles: 12.25
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

Merry Christmas to all! Day of rest. Went to church. Our local ward, then the Russian speaking branch. Took a nap when we got back home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.003.000.0012.25

Fast Running Friend Workout - 2022-12-26 10:24:28
Workout Totals: Distance12.250Time1:39:39.20Pace8:08.10
12 total. Did a 3 mile tempo down the canyon in 17:45. Could tell that the lack of tempo running recently due to the snow made me lose some fitness. But I am happy I was able to run this fast.

Benjamin did it in 15:01. He had 5:00, 4:56, and then his back tightened up and he ran 5:05. But this was a lot better than Friday or Saturday. This was his last run with me in Orem - tomorrow he and Maddy are moving to Austin. Hopefully not for long.

The boys were recovering from colds and ran reduced mileage. Mary and Bella are back to normal.
Leg 1:
Distance0.250Time2:51.50Pace11:26.00ZoneEasy Miles
With Leigha and Maddy.
Leg 2:
Distance2.000Time18:28.60Pace9:14.30ZoneEasy Miles
With Benjamin and Maddy.
Leg 3:
Distance0.980Time8:27.50Pace8:37.86ZoneEasy Miles
With Benjamin.
Leg 4:
Distance3.000Time17:45.90Pace5:55.30ZoneThreshold Miles
Tempo run down the canyon.
Leg 5:
Distance4.020Time35:02.90Pace8:43.11ZoneEasy Miles
With Benjamin.
Leg 6:
Distance2.000Time17:02.80Pace8:31.40ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Fast Running Friend Workout - 2022-12-27 09:28:06
Workout Totals: Distance13.250Time1:48:13.60Pace8:10.08
12 total. Easy pace. Got more snow, but could run through it. Some places normal, some very slow. Matthew and Stephen are up to 3 miles. William was able to run 1 mile. Joseph and Jacob did 6. Benjamin and Maddy ran some in the morning and some on the road, I believe.
Leg 1:
Distance3.000Time23:56.30Pace7:58.77ZoneEasy Miles
Alone.
Leg 2:
Distance3.000Time24:37.50Pace8:12.50ZoneEasy Miles
With Joseph, Jacob, Stephen, and Matthew.
Leg 3:
Distance5.000Time39:01.40Pace7:48.28ZoneEasy Miles
Part with Joseph and Jacob, part alone.
Leg 4:
Distance0.250Time2:46.30Pace11:05.20ZoneEasy Miles
With Leigha and Mary.
Leg 5:
Distance2.000Time17:52.10Pace8:56.05ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 13.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.001.000.0012.25

Fast Running Friend Workout - 2022-12-28 10:32:10
Workout Totals: Distance6.480Time53:04.70Pace8:11.47
12 total. Did a mile pickup in 6:00 down the canyon. We got some snow, but it was clear enough in the canyon, except wet. So I had a hard time getting going.

Joseph and Jacob did 6, Stephen and Matthew their usual 4, Mary and Bella their usual 2, William could only run 1 mile, Leigha ran her usual 0.25.

Benjamin and Maddy ran on the road, got some distance in.
Leg 1:
Distance4.000Time33:28.40Pace8:22.10ZoneEasy Miles
With Joseph, Jacob, Stephen, and Matthew.
Leg 2:
Distance2.480Time19:36.30Pace7:54.31ZoneEasy Miles
Part with Joseph and Jacob, part alone.
Fast Running Friend Workout - 2022-12-28 11:41:48
Workout Totals: Distance5.770Time46:25.60Pace8:02.77
 
Leg 1:
Distance3.520Time26:28.00Pace7:31.14
Alone.
Split 1:Distance0.570Time4:29.70Pace7:53.16ZoneEasy Miles
Cumilative:Distance0.570Time4:29.70Pace7:53.16
Split 2:Distance1.000Time6:00.10Pace6:00.10ZoneThreshold Miles
Cumilative:Distance1.570Time10:29.80Pace6:41.15
Split 3:Distance1.950Time15:58.20Pace8:11.38ZoneEasy Miles
Cumilative:Distance3.520Time26:28.00Pace7:31.14
 
Leg 2:
Distance0.250Time2:40.10Pace10:40.40ZoneEasy Miles
With Leigha.
Leg 3:
Distance2.000Time17:17.50Pace8:38.75ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.210.000.000.1612.37

Fast Running Friend Workout - 2022-12-29 09:49:12
Workout Totals: Distance12.370Time1:39:48.40Pace8:04.11
12 total. Joseph and Jacob did 8. William did 3. Otherwise, usual distances for the kids.

Benjamin did 10 miles, Maddy 1.
Leg 1:
Distance8.120Time1:04:12.30Pace7:54.42ZoneEasy Miles
With Joseph and Jacob. Part with Stephen, Matthew, and William.
Leg 2:
Distance2.000Time15:15.90Pace7:37.95
Alone.
Split 1:Distance1.845Time14:21.00Pace7:46.67ZoneEasy Miles
Cumilative:Distance1.845Time14:21.00Pace7:46.67
Split 2:Distance0.155Time0:54.90Pace5:54.19ZoneVO2 Max Miles
Cumilative:Distance2.000Time15:15.90Pace7:37.95
 
Leg 3:
Distance0.250Time2:41.30Pace10:45.20ZoneEasy Miles
With Leigha and Bella.
Leg 4:
Distance2.000Time17:38.90Pace8:49.45ZoneEasy Miles
With William, Mary and Bella.

Madctoc Clogs Miles: 12.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.001.000.0012.25

Fast Running Friend Workout - 2022-12-30 09:27:01
Workout Totals: Distance10.250Time1:20:36.70Pace7:51.87
Total of 12. Joseph and Jacob did 8, William 4, Benjamin I think did his usual 12 with a mile pickup. Jacob and I did a mile pickup down the canyon in 5:51. My watch had a rain malfunction during Mary and Bella's run, so it did not get recorded.
Leg 1:
Distance2.000Time15:37.50Pace7:48.75ZoneEasy Miles
Leg 2:
Distance8.000Time1:02:13.40Pace7:46.68
Split 1:Distance4.730Time37:37.30Pace7:57.23ZoneEasy Miles
Cumilative:Distance4.730Time37:37.30Pace7:57.23
Split 2:Distance1.000Time5:51.50Pace5:51.50ZoneThreshold Miles
Cumilative:Distance5.730Time43:28.80Pace7:35.29
Split 3:Distance2.270Time18:44.60Pace8:15.42ZoneEasy Miles
Cumilative:Distance8.000Time1:02:13.40Pace7:46.68
 
Leg 3:
Distance0.250Time2:45.80Pace11:03.20ZoneEasy Miles

Madctoc Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.550.006.000.0016.55

Fast Running Friend Workout - 2022-12-31 09:23:00
Workout Totals: Distance14.300Time1:45:24.90Pace7:22.30
16.5 total. It rained a lot today. Did 2x3 down the canyon. On the first one, Jacob and I paced Bonnie. The time was slow, we had some headwind, and Bonnie also was struggling for some reason.

Jacob and Bonnie added another interval after 1 mile of recovery jogging. Jacob ran 1 mile down the canyon in 5:10, Bonnie ran the first quarter with him in 75.

On the second interval I was so wet and cold that all I could do was 19:05. I was not breathing very hard, but just could not go faster.

Joseph did 8, Jacob 10, William, Stephen, and Matthew 6, Mary and Bella 2, Leigha 0.25, Benjamin 20 with a 3 mile tempo (about) from about 16 to about 19.
Leg 1:
Distance2.000Time15:37.70Pace7:48.85ZoneEasy Miles
With Bonnie, Joseph, and Jacob.
Leg 2:
Distance0.980Time8:24.80Pace8:35.10ZoneEasy Miles
With Bonnie, Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:
Distance3.000Time18:37.90Pace6:12.63ZoneThreshold Miles
With Jacob and Bonnie. First interval.
Leg 4:
Distance3.300Time27:02.80Pace8:11.76ZoneEasy Miles
Part with Jacob, and Bonnie, part alone.
Leg 5:
Distance3.000Time19:05.10Pace6:21.70ZoneThreshold Miles
Alone. Second interval.
Leg 6:
Distance2.020Time16:36.60Pace8:13.37ZoneEasy Miles
Alone, back to the house.
Fast Running Friend Workout - 2022-12-31 17:54:01
Workout Totals: Distance2.250Time20:22.40Pace9:03.29
 
Leg 1:
Distance0.250Time2:50.60Pace11:22.40ZoneEasy Miles
With Leigha and Bella.
Leg 2:
Distance2.000Time17:31.80Pace8:45.90ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 16.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
311.060.0041.500.32352.88
Madctoc Clogs Miles: 352.89
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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