Breaking the Wall

December 2023

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).  

 

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of eleven children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary,  Bella.  and Leigha. We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 3010.45
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
266.040.0015.000.50281.54
Black Crocs 2023 Miles: 281.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Fri, Dec 01, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-12-01 09:33:38
Workout Totals: Distance12.000Time1:37:11.90Pace8:05.99
12 total. Easy pace. A good amount of snow fell towards the end, so I had a glorious 3 mile march at 8:50 pace.
Leg 1:
Distance8.000Time1:02:38.10Pace7:49.76ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance3.000Time26:36.40Pace8:52.13ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time7:57.40Pace7:57.40ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Dec 02, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.120.000.000.0016.12

Fast Running Friend Workout - 2023-12-02 13:35:58
Workout Totals: Distance16.120Time2:11:40.50Pace8:10.11
16 total. Easy pace. Lots of snow.

Jacob did a 0.5 pickup uphill in 2:36 by the house. Benjamin did 2x2 9:57, 9:53 in Austin.
Leg 1:
Distance6.000Time47:33.60Pace7:55.60ZoneEasy Miles
With Jacob and Matthew.
Leg 2:
Distance5.000Time43:13.30Pace8:38.66ZoneEasy Miles
With Stephen.
Leg 3:
Distance5.120Time40:53.60Pace7:59.22ZoneEasy Miles
Part with Mary, Bella, and Julia, part alone.

Black Crocs 2023 Miles: 16.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Dec 03, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Dec 04, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-12-04 08:32:08
Workout Totals: Distance12.000Time1:33:46.70Pace7:48.89
12 total. Easy pace.
Leg 1:
Distance12.000Time1:33:46.70Pace7:48.89ZoneEasy Miles
Part with Bonnie and Jacob, part alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Dec 05, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.930.000.000.008.93

Fast Running Friend Workout - 2023-12-05 11:28:48
Workout Totals: Distance8.929Time1:06:27.90Pace7:26.62
Almost 9 total in Los Angeles.
Leg 1:
Distance8.000Time59:23.80Pace7:25.48ZoneEasy Miles
On the beach in Los Angeles.
Leg 2:
Distance0.929Time7:04.10Pace7:36.51ZoneEasy Miles
From the rental car drop off to the airport terminal.

Black Crocs 2023 Miles: 8.93
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Dec 06, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.820.000.000.003.82

Fast Running Friend Workout - 2023-12-06 08:48:13
Workout Totals: Distance3.815Time30:47.90Pace8:04.38
Got some running in on the way to Ukraine, a bit less than 4 miles.
Leg 1:
Distance2.000Time16:18.20Pace8:09.10ZoneEasy Miles
Inside the Warsaw airport.
Leg 2:
Distance1.650Time13:10.40Pace7:59.03ZoneEasy Miles
At the border checkpoint in Medyka.
Leg 3:
Distance0.165Time1:19.30Pace8:00.61ZoneEasy Miles
Probably at some gas station in Ukraine.

Black Crocs 2023 Miles: 3.81
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Dec 07, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2023-12-07 04:16:11
Workout Totals: Distance5.000Time40:57.90Pace8:11.58
Got 5 more miles in while travelling through Ukraine.
Leg 1:
Distance2.000Time16:30.70Pace8:15.35ZoneEasy Miles
Near the Coca Cola plan in Kyiv.
Leg 2:
Distance3.000Time24:27.20Pace8:09.07ZoneEasy Miles
In Konotop.
Fast Running Friend Workout - 2023-12-07 22:41:21
Workout Totals: Distance8.000Time1:04:52.60Pace8:06.57
Got 8 miles in running around Konotop.
Leg 1:
Distance8.000Time1:04:52.60Pace8:06.57ZoneEasy Miles
A tour of Konotop.

Black Crocs 2023 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Dec 08, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Dec 09, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

Fast Running Friend Workout - 2023-12-09 00:19:00
Workout Totals: Distance8.100Time1:03:22.90Pace7:49.49
9 total in Konotop. 5+ on a treadmill. Got tired of snow and ice, wanted to get some moderately faster running in.
Leg 1:
Distance2.000Time16:37.50Pace8:18.75ZoneEasy Miles
A brief tour of Konotop.
Leg 2:
Distance0.500Time5:31.20Pace11:02.40ZoneEasy Miles
With Sarah to the gym.
Leg 3:
Distance5.100Time35:01.40Pace6:52.04ZoneEasy Miles
On the treadmill at the gym.
Leg 4:
Distance0.500Time6:12.80Pace12:25.60ZoneEasy Miles
Back home with Sarah.

Black Crocs 2023 Miles: 8.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Dec 10, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church in Kyiv.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Dec 11, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Fast Running Friend Workout - 2023-12-11 00:09:37
Workout Totals: Distance8.000Time1:02:05.90Pace7:45.74
8 miles in Kyiv, easy pace.
Leg 1:
Distance8.000Time1:02:05.90Pace7:45.74ZoneEasy Miles
In Kyiv.
Fast Running Friend Workout - 2023-12-11 23:31:10
Workout Totals: Distance8.000Time1:03:58.40Pace7:59.80
8 more miles in Kyiv.
Leg 1:
Distance8.000Time1:03:58.40Pace7:59.80ZoneEasy Miles
Alone.
Leg 2:
Distance0.000Time0:23.60Pace0:00.00ZoneEasy Miles

Black Crocs 2023 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Dec 12, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Ended up with an empty day due to a time zone difference and travelling. But got 16 the day before counting days in the Utah time zone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Dec 13, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2023-12-13 00:14:50
Workout Totals: Distance8.000Time1:02:49.80Pace7:51.23
8 miles in Lviv.
Leg 1:
Distance8.000Time1:02:49.80Pace7:51.23ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Dec 14, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Fast Running Friend Workout - 2023-12-14 01:11:08
Workout Totals: Distance5.500Time46:39.20Pace8:28.95
Travelling back home, got 5.5 miles in.
Leg 1:
Distance2.000Time16:09.60Pace8:04.80ZoneEasy Miles
Frankfurt airport
Leg 2:
Distance1.500Time11:56.10Pace7:57.40ZoneEasy Miles
LA airport.
Leg 3:
Distance1.000Time8:49.50Pace8:49.50ZoneEasy Miles
At home with Mary.
Leg 4:
Distance1.000Time9:44.00Pace9:44.00ZoneEasy Miles
At home with Leigha.

Black Crocs 2023 Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Dec 15, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2023-12-15 09:19:20
Workout Totals: Distance10.000Time1:18:06.30Pace7:48.63
12 total. Did a 0.5 mile pickup up the hill in 3:01 with Jacob and William. Matthew ran it in about 3:10.
Leg 1:
Distance4.000Time30:33.10Pace7:38.27
With Jacob, William, and Matthew.
Split 1:Distance3.500Time27:31.50Pace7:51.86ZoneEasy Miles
Cumilative:Distance3.500Time27:31.50Pace7:51.86
Split 2:Distance0.500Time3:01.60Pace6:03.20ZoneVO2 Max Miles
Cumilative:Distance4.000Time30:33.10Pace7:38.27
 
Leg 2:
Distance4.000Time31:50.80Pace7:57.70ZoneEasy Miles
With Jacob.
Leg 3:
Distance2.000Time15:42.40Pace7:51.20ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2023-12-15 20:23:06
Workout Totals: Distance2.000Time18:17.60Pace9:08.80
 
Leg 1:
Distance1.000Time9:58.70Pace9:58.70ZoneEasy Miles
With Leigha.
Leg 2:
Distance1.000Time8:18.90Pace8:18.90ZoneEasy Miles
With Mary.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Dec 16, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.002.000.0014.00

Fast Running Friend Workout - 2023-12-16 08:55:14
Workout Totals: Distance14.000Time1:48:40.20Pace7:45.73
14 total. Did 2 miles down the canyon with Matthew in 11:56. Jacob did 2x2 10:48, 10:43. He wanted to do just one fast, but it did not turn out well, so he did another. I definitely felt the effects of the trip to Ukraine, but not as bad I thought I would. Still could run sub-6:00 pace.
Leg 1:
Distance0.980Time7:54.80Pace8:04.49ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:56.10Pace5:58.05ZoneThreshold Miles
Tempo run with Matthew, part with Bonnie.
Leg 3:
Distance9.020Time1:10:23.20Pace7:48.20ZoneEasy Miles
Distance/cool-down - part with Jacob.
Leg 4:
Distance1.000Time9:40.80Pace9:40.80ZoneEasy Miles
With Mary and Bella.
Leg 5:
Distance1.000Time8:45.30Pace8:45.30ZoneEasy Miles
With Mary.

Black Crocs 2023 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Dec 17, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Dec 18, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-12-18 09:53:57
Workout Totals: Distance12.000Time1:37:14.20Pace8:06.18
12 total. Easy pace. Joseph is in the MTC getting ready to go to Bulgaria.
Leg 1:
Distance8.000Time1:03:44.60Pace7:58.07ZoneEasy Miles
With Jacob, part with Stephen, Matthew, and William.
Leg 2:
Distance2.000Time15:27.30Pace7:43.65ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:27.20Pace9:27.20ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time8:35.10Pace8:35.10ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Dec 19, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2023-12-19 09:56:12
Workout Totals: Distance12.000Time1:31:19.40Pace7:36.62
12 total. Did a 2 mile tempo with Matthew. William started with us, but then fell back around 0.75 and stopped. Jacob did 2x1.25 6:14, 6:24. That is progress, we are moving in the right direction.
Leg 1:
Distance0.980Time8:02.20Pace8:12.04ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:51.70Pace5:55.85ZoneThreshold Miles
Tempo run with Matthew.
Leg 3:
Distance7.020Time55:45.00Pace7:56.50ZoneEasy Miles
Distance, part with Jacob.
Leg 4:
Distance2.000Time15:40.50Pace7:50.25ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Dec 20, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-12-20 10:16:47
Workout Totals: Distance12.000Time1:34:43.00Pace7:53.58
12 total. Easy pace.
Leg 1:
Distance10.000Time1:17:00.50Pace7:42.05ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance2.000Time17:42.50Pace8:51.25ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Dec 21, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.090.002.000.0013.09

Fast Running Friend Workout - 2023-12-21 09:33:33
Workout Totals: Distance13.090Time1:40:34.20Pace7:40.98
13 total. Did a 2 mile tempo run. Jacob paced me for the first 1.5, then kicked in 2:21 and finished in 11:00. I was happy with my time - 11:30 splitting 5:46, 5:44 more or less evenly. I was happy I was able to hold the pace after Jacob took off. This was a good result - I did not expect to recover so quickly after the trip to Ukraine. I was also happy that Jacob could switch gears into 4:42 pace off 5:45. William and Stephen had colds, ran reduced mileage. I ran with Mary and Bella to Jamba Juice in the evening.
Leg 1:
Distance2.000Time15:33.00Pace7:46.50ZoneEasy Miles
With Jacob.
Leg 2:
Distance0.980Time7:50.10Pace7:59.69ZoneEasy Miles
More warm-up with Jacob.
Leg 3:
Distance2.000Time11:30.70Pace5:45.35ZoneThreshold Miles
Tempo run.
Leg 4:
Distance5.020Time39:59.00Pace7:57.89ZoneEasy Miles
Distance, part with Jacob.
Leg 5:
Distance3.090Time25:41.40Pace8:18.83ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 13.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Dec 22, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-12-22 09:25:31
Workout Totals: Distance12.000Time1:36:49.60Pace8:04.13
12 total. Easy pace.
Leg 1:
Distance8.000Time1:03:46.60Pace7:58.32ZoneEasy Miles
With Jacob, part with other kids.
Leg 2:
Distance2.000Time15:54.90Pace7:57.45ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time17:08.10Pace8:34.05ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Dec 23, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.980.003.000.0014.98

Fast Running Friend Workout - 2023-12-23 09:48:57
Workout Totals: Distance14.980Time1:56:28.70Pace7:46.54
16 total. Did a 3 mile tempo down the canyon. It was another odd slow day. I have noticed that for some odd reason when the temperature is below 50, it is wet, and there is a slight headwind that really should not make a difference of more than a couple of seconds per mile, we all run 10 seconds per mile slower. Exact same conditions if it is above 50, and the slowdown is not noticeable.

So today this mystery struck again. The plan was for me to run 3 miles with the first 2 with Matthew. After the first mile in 6:02 I told Matthew to be done as he was struggling already and I did not want him to practice running slow. I ran 6:10 for the second mile during which I considered stopping at 2. But I decided to tough out the last mile to practice perseverance. Jacob joined me at about 1.5 after finishing his interval and pulled me in the last mile. The wind block and having a pacer made quite a bit of a difference - I was able to run 5:57 for the last mile and got 18:09 total. I was happy with this result even though my original plan was to run something under 18:00.

Jacob did 1.5 in 8:02 (target was 7:30), and then pretty much immediately joined me for my last 1.5 (he caught me earlier via rabbit chase with 1:00 back start).
Leg 1:
Distance0.980Time8:08.90Pace8:18.88ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:09.90Pace6:03.30ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.570Time22:20.70Pace8:41.67ZoneEasy Miles
Distance.
Leg 4:
Distance6.430Time50:24.50Pace7:50.37ZoneEasy Miles
More distance.
Leg 5:
Distance2.000Time17:24.70Pace8:42.35ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 14.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Dec 24, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Dec 25, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-12-25 09:53:10
Workout Totals: Distance12.000Time1:35:45.60Pace7:58.80
Merry Christmas! 12 total today, easy pace.
Leg 1:
Distance4.000Time31:41.60Pace7:55.40ZoneEasy Miles
With Jacob, Stephen, and Matthew.
Leg 2:
Distance4.000Time32:22.30Pace8:05.57ZoneEasy Miles
With Jacob, part with William, Mary, and Bella.
Leg 3:
Distance4.000Time31:41.70Pace7:55.43ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Dec 26, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-12-26 09:54:07
Workout Totals: Distance12.000Time1:36:36.40Pace8:03.03
Happy birthday to Matthew. He turned 11. 12 miles total for me today, easy pace.
Leg 1:
Distance3.000Time23:41.00Pace7:53.67ZoneEasy Miles
With Jacob.
Leg 2:
Distance7.000Time54:58.60Pace7:51.23ZoneEasy Miles
Part with Jacob, Stephen, and Matthew, part alone.
Leg 3:
Distance1.000Time8:11.50Pace8:11.50ZoneEasy Miles
With Mary and Bella.
Leg 4:
Distance1.000Time9:45.30Pace9:45.30ZoneEasy Miles
With Leigha.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Dec 27, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2023-12-27 10:44:08
Workout Totals: Distance12.000Time1:35:10.10Pace7:55.84
12 total. Did a tempo run - 3 miles down the canyon in 17:44. Matthew ran the first 2 with me in 11:52. I dug deep and found 5:52 at the end. I was happy with this run.

Jacob did 1.5 in 7:44 targeting 7:30 but fading at the end, then jogged some and ran 1 mile in 4:52.
Leg 1:
Distance0.980Time7:42.50Pace7:51.94ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:44.60Pace5:54.87ZoneThreshold Miles
Tempo run, part with Matthew.
Leg 3:
Distance6.020Time52:02.80Pace8:38.74ZoneEasy Miles
Distance, part with Jacob.
Leg 4:
Distance2.000Time17:40.20Pace8:50.10ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Dec 28, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-12-28 10:19:16
Workout Totals: Distance12.000Time1:36:36.20Pace8:03.02
12 total. Easy pace.
Leg 1:
Distance10.000Time1:18:39.70Pace7:51.97ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time9:20.70Pace9:20.70ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time8:35.80Pace8:35.80ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Dec 29, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-12-29 10:40:53
Workout Totals: Distance12.000Time1:34:58.70Pace7:54.89
12 total. Easy pace.
Leg 1:
Distance8.000Time1:02:04.30Pace7:45.54ZoneEasy Miles
With Jacob, part with other kids.
Leg 2:
Distance2.000Time14:48.90Pace7:24.45ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:30.20Pace9:30.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time8:35.30Pace8:35.30ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Dec 30, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.003.000.0016.00

Fast Running Friend Workout - 2023-12-30 09:44:06
Workout Totals: Distance16.000Time2:04:20.00Pace7:46.25
16 total. Did a 3 mile tempo down the canyon. Matthew an the first 2 with me in 11:52. Jacob did a rabbit chase and ran 1.5 I think in 7:45. If I remember right, he followed up with another in 7:54 after a long recovery. Do not remember what Benjamin did, I think 3x2.
Leg 1:
Distance2.000Time15:41.40Pace7:50.70ZoneEasy Miles
Warm-up with Jacob.
Leg 2:
Distance0.980Time7:59.60Pace8:09.39ZoneEasy Miles
More warm-up.
Leg 3:
Distance3.000Time17:49.70Pace5:56.57ZoneThreshold Miles
Tempo run.
Leg 4:
Distance8.020Time1:04:10.30Pace8:00.09ZoneEasy Miles
Distance, part with Jacob.
Leg 5:
Distance1.000Time8:53.60Pace8:53.60ZoneEasy Miles
With Mary, Bella, and the boys. Russian lesson on the run.
Leg 6:
Distance1.000Time9:45.40Pace9:45.40ZoneEasy Miles
Added Leigha to the lesson.

Black Crocs 2023 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Dec 31, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
266.040.0015.000.50281.54
Black Crocs 2023 Miles: 281.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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