Breaking the Wall

SLC Track Club 10 K

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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3472.12	81.65	392.76	70.59	4017.12

Red Crocs Miles: 457.39	Brown Crocs 1 Miles: 1509.03	Brown Crocs 2 Miles: 987.95	Navy Crocs Miles: 1030.81

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jan 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.29	0.00	0.00	0.75	12.04

Fast Running Friend Workout - 2018-01-01 09:31:03
Workout Totals: Distance12.040Time1:25:13.10Pace7:04.68
Usual day, morning jog, then later in the afternoon ran with the kids and did 3x0.25 down the canyon. Struggled in the first two (74s), but then focused on the third and ran it in 70.9.
Leg 1:Distance1.000Time6:56.50Pace6:56.50
Morning jog.
Leg 2:Distance2.040Time17:19.90Pace8:29.75
With William and Stephen.
Leg 3:Distance1.000Time8:37.80Pace8:37.80
With William, Matthew, and Sarah.
Leg 4:Distance6.000Time45:20.80Pace7:33.47
Started with Jenny, Joseph, and Jacob, then did 3x0.25, waited for Jenny, and finished with her.
Split 1:Distance3.050Time23:31.00Pace7:42.62 Cumilative:Distance3.050Time23:31.00Pace7:42.62
Split 2:Distance0.250Time1:14.00Pace4:56.00 Cumilative:Distance3.300Time24:45.00Pace7:30.00
Split 3:Distance0.250Time2:10.20Pace8:40.80 Cumilative:Distance3.550Time26:55.20Pace7:34.99
Split 4:Distance0.250Time1:14.10Pace4:56.40 Cumilative:Distance3.800Time28:09.30Pace7:24.55
Split 5:Distance0.250Time2:20.30Pace9:21.20 Cumilative:Distance4.050Time30:29.60Pace7:31.75
Split 6:Distance0.250Time1:10.90Pace4:43.60 Cumilative:Distance4.300Time31:40.50Pace7:21.98
Split 7:Distance1.700Time13:40.30Pace8:02.53 Cumilative:Distance6.000Time45:20.80Pace7:33.47

Leg 5:Distance2.000Time6:58.10Pace3:29.05
One more mile alone.

Red Crocs Miles: 12.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jan 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.27	0.00	1.88	1.88	12.03

Fast Running Friend Workout - 2018-01-02 09:04:45
Workout Totals: Distance12.015Time1:30:49.40Pace7:33.55
Did a morning jog, ran with the little kids, then with Joseph and Jacob - I did 6x0.625 with 0.125 recovery in the canyon alternating directions, they did the first three. They were able to keep up on all. The times were 3:32.3 (down), 3:44.1 (up), 3:29.6 (down), 3:38.9 (up), 3:23.5 (down), and 3:34.2 (up).
Leg 1:Distance1.000Time7:19.20Pace7:19.20
Morning jog.
Leg 2:Distance2.040Time17:16.00Pace8:27.84
With William and Stephen.
Leg 3:Distance1.000Time7:30.40Pace7:30.40
With William.
Leg 4:Distance1.200Time10:20.90Pace8:37.42
Warm-up with Joseph and Jacob.
Leg 5:Distance4.375Time29:15.50Pace6:41.26
Workout - first 3 with Joseph and Jacob.
Split 1:Distance0.625Time3:32.30Pace5:39.68 Cumilative:Distance0.625Time3:32.30Pace5:39.68
Split 2:Distance0.125Time1:29.70Pace11:57.60 Cumilative:Distance0.750Time5:02.00Pace6:42.67
Split 3:Distance0.625Time3:44.10Pace5:58.56 Cumilative:Distance1.375Time8:46.10Pace6:22.62
Split 4:Distance0.125Time1:50.40Pace14:43.20 Cumilative:Distance1.500Time10:36.50Pace7:04.33
Split 5:Distance0.625Time3:29.60Pace5:35.36 Cumilative:Distance2.125Time14:06.10Pace6:38.16
Split 6:Distance0.125Time1:33.40Pace12:27.20 Cumilative:Distance2.250Time15:39.50Pace6:57.56
Split 7:Distance0.625Time3:38.90Pace5:50.24 Cumilative:Distance2.875Time19:18.40Pace6:42.92
Split 8:Distance0.125Time1:28.50Pace11:48.00 Cumilative:Distance3.000Time20:46.90Pace6:55.63
Split 9:Distance0.625Time3:23.50Pace5:25.60 Cumilative:Distance3.625Time24:10.40Pace6:40.11
Split 10:Distance0.125Time1:30.90Pace12:07.20 Cumilative:Distance3.750Time25:41.30Pace6:51.01
Split 11:Distance0.625Time3:34.20Pace5:42.72 Cumilative:Distance4.375Time29:15.50Pace6:41.26

Leg 6:Distance1.150Time8:04.90Pace7:01.65
Cool-down.
Leg 7:Distance0.250Time2:39.60Pace10:38.40
With Mary.
Leg 8:Distance1.000Time8:22.90Pace8:22.90
With Sarah and Matthew.

Red Crocs Miles: 12.02

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jan 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	0.50	0.75	11.29

Fast Running Friend Workout - 2018-01-03 08:39:31
Workout Totals: Distance11.290Time1:29:47.00Pace7:57.15
Morning jog, kids runs, did 0.5 pickup with William on the little boy course in 2:56.8, and 3x0.25 down the canyon in the middle - 75.6, 75.3, 73.2. I think the headwind was strong - for some reason I struggled today on those.
Leg 1:Distance1.000Time7:10.90Pace7:10.90
Morning jog.
Leg 2:Distance1.000Time6:50.30Pace6:50.30
With William - he did a 0.5 pickup.
Split 1:Distance0.500Time3:53.50Pace7:47.00 Cumilative:Distance0.500Time3:53.50Pace7:47.00
Split 2:Distance0.500Time2:56.80Pace5:53.60 Cumilative:Distance1.000Time6:50.30Pace6:50.30

Leg 3:Distance2.040Time17:52.70Pace8:45.83
With William and Stephen.
Leg 4:Distance7.000Time54:58.10Pace7:51.16
Part with Joseph, Jacob, and Jenny.
Split 1:Distance3.050Time24:22.20Pace7:59.41 Cumilative:Distance3.050Time24:22.20Pace7:59.41
Split 2:Distance0.250Time1:15.60Pace5:02.40 Cumilative:Distance3.300Time25:37.80Pace7:46.00
Split 3:Distance0.250Time2:13.20Pace8:52.80 Cumilative:Distance3.550Time27:51.00Pace7:50.70
Split 4:Distance0.250Time1:15.30Pace5:01.20 Cumilative:Distance3.800Time29:06.30Pace7:39.55
Split 5:Distance0.250Time2:20.20Pace9:20.80 Cumilative:Distance4.050Time31:26.50Pace7:45.80
Split 6:Distance0.250Time1:13.20Pace4:52.80 Cumilative:Distance4.300Time32:39.70Pace7:35.74
Split 7:Distance1.700Time13:35.80Pace7:59.88 Cumilative:Distance6.000Time46:15.50Pace7:42.58
Split 8:Distance1.000Time8:42.60Pace8:42.60 Cumilative:Distance7.000Time54:58.10Pace7:51.16

Leg 5:Distance0.250Time2:55.00Pace11:40.00
With Mary.
Leg 6:Distance0.000Time0:00.00Pace0:00.00

Red Crocs Miles: 11.29

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jan 04, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	0.00	0.00	10.04

Fast Running Friend Workout - 2018-01-04 15:16:25
Workout Totals: Distance10.040Time1:19:13.20Pace7:53.43
All easy running today - mostly with the kids. Total of 11.
Leg 1:Distance1.000Time7:12.60Pace7:12.60
Morning jog.
Leg 2:Distance1.000Time6:51.00Pace6:51.00
With William.
Leg 3:Distance2.040Time17:30.30Pace8:34.85
With Willaim and Stephen.
Leg 4:Distance1.000Time8:45.70Pace8:45.70
With Matthew and Sarah.
Leg 5:Distance5.000Time38:53.60Pace7:46.72
With Joseph and Jacob.

Red Crocs Miles: 10.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jan 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.20	0.00	2.38	0.62	11.20

Fast Running Friend Workout - 2018-01-05 09:10:31
Workout Totals: Distance11.195Time1:26:32.90Pace7:43.86
Ran with the little kids, William did a pickup for 0.5 in 2:57. Then did 4x0.625, down (3:32.2), up (3:43.5), down (3:29.0), down (3:18.6). Joseph and Jacob did the first 3 with me. Jacob struggled on the second one due to being overdressed and fell back by 2 seconds. Otherwise they kept up. Jenny got a cold, was on reduced mileage.
Leg 1:Distance1.000Time7:08.90Pace7:08.90
Morning jog.
Leg 2:Distance1.000Time7:09.30Pace7:09.30
With William, did 0.5 fast.
Split 1:Distance0.500Time4:12.20Pace8:24.40 Cumilative:Distance0.500Time4:12.20Pace8:24.40
Split 2:Distance0.500Time2:57.10Pace5:54.20 Cumilative:Distance1.000Time7:09.30Pace7:09.30

Leg 3:Distance2.040Time17:44.60Pace8:41.86
With William and Stephen.
Leg 4:Distance1.000Time8:56.50Pace8:56.50
Warm-up with Joseph and Jacob.
Leg 5:Distance2.875Time18:45.00Pace6:31.30
Workout, part with Joseph and Jacob, first 3 intervals.
Split 1:Distance0.625Time3:32.20Pace5:39.52 Cumilative:Distance0.625Time3:32.20Pace5:39.52
Split 2:Distance0.125Time1:26.20Pace11:29.60 Cumilative:Distance0.750Time4:58.40Pace6:37.87
Split 3:Distance0.625Time3:43.50Pace5:57.60 Cumilative:Distance1.375Time8:41.90Pace6:19.56
Split 4:Distance0.125Time1:45.90Pace14:07.20 Cumilative:Distance1.500Time10:27.80Pace6:58.53
Split 5:Distance0.625Time3:29.00Pace5:34.40 Cumilative:Distance2.125Time13:56.80Pace6:33.79
Split 6:Distance0.125Time1:29.60Pace11:56.80 Cumilative:Distance2.250Time15:26.40Pace6:51.73
Split 7:Distance0.625Time3:18.60Pace5:17.76 Cumilative:Distance2.875Time18:45.00Pace6:31.30

Leg 6:Distance2.280Time18:14.40Pace8:00.00
Cool-down - part with Joseph and Jacob.
Leg 7:Distance1.000Time8:34.20Pace8:34.20
With Matthew.

Red Crocs Miles: 11.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jan 06, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.04	0.00	2.00	0.00	15.04

Fast Running Friend Workout - 2018-01-06 09:24:12
Workout Totals: Distance15.040Time1:57:03.20Pace7:46.97
Ran with the kids. Joseph and Jacob did 6, William 4, Stephen 3, Julia 4. Jenny was sick, jogged 1 mile in the morning, and then another at night. I did a 2 mile tempo out and back in the canyon in 11:58 (6:15,5:43). There was a headwind (tail on the way back, but I had a hard time shifting gears).
Leg 1:Distance6.540Time47:16.40Pace7:13.70
With Joseph and Jacob, except for the fast 2 miles.
Split 1:Distance2.270Time18:11.80Pace8:00.97 Cumilative:Distance2.270Time18:11.80Pace8:00.97
Split 2:Distance2.000Time11:58.50Pace5:59.25 Cumilative:Distance4.270Time30:10.30Pace7:03.96
Split 3:Distance2.270Time17:06.10Pace7:32.03 Cumilative:Distance6.540Time47:16.40Pace7:13.70

Leg 2:Distance3.000Time25:58.40Pace8:39.47
With William and Stephen.
Leg 3:Distance1.000Time7:50.00Pace7:50.00
With William.
Leg 4:Distance0.500Time4:16.80Pace8:33.60
With Matthew.
Leg 5:Distance4.000Time31:41.60Pace7:55.40
With Julia.

Red Crocs Miles: 15.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jan 07, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jan 08, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.90	0.00	2.00	0.00	11.90

Fast Running Friend Workout - 2018-01-08 08:18:32
Workout Totals: Distance11.900Time1:29:53.70Pace7:33.25
Jenny started the winter semester. She is taking Russian 202. This is quite a leap for her. She can read and understand some basic things, but she is going to need a lot of help in that class. Fortunately Russian is my first language. To make things work smoother, I had to rearrange my schedule, and it works out best if I run 3-4 miles in the morning and the rest in the afternoon. So I ran 3 with William in the morning, and then 8 more in the afternoon. Did a 2 mile tempo run in the canyon out and back. The wind was blowing into the canyon. I got 11:35 splitting it 5:50, 5:45. Jenny was able to run 2 miles. Julia did 5, I think. Matthew had a cold, ran only 0.5.
Leg 1:Distance3.000Time23:36.20Pace7:52.07
With William.
Leg 2:Distance5.400Time39:48.40Pace7:22.30
With Joseph and Jacob except for the 2 mile tempo.
Split 1:Distance1.700Time13:39.40Pace8:02.00 Cumilative:Distance1.700Time13:39.40Pace8:02.00
Split 2:Distance2.000Time11:35.60Pace5:47.80 Cumilative:Distance3.700Time25:15.00Pace6:49.46
Split 3:Distance1.700Time14:33.40Pace8:33.76 Cumilative:Distance5.400Time39:48.40Pace7:22.30

Leg 3:Distance0.500Time4:35.80Pace9:11.60
With Matthew.
Leg 4:Distance3.000Time21:53.30Pace7:17.77
Alone.

Red Crocs Miles: 11.90

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jan 09, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.12	0.00	3.00	0.00	10.12

Fast Running Friend Workout - 2018-01-09 08:42:00
Workout Totals: Distance10.120Time1:18:01.60Pace7:42.61
Ran 4 with Jenny and the younger kids in the morning, then did 6 more in the afternoon with a 3 mile tempo run down the canyon with Joseph in 17:21 (5:45, 5:52, 5:44). This was a 3 mile PR for him. I was surprised at how energetic both of us were - I thought I would not want to run much faster than 6:00, and even if I did, he would not follow. Jacob ran 0.5 with Matthew in 4:40.
Leg 1:Distance1.000Time8:29.80Pace8:29.80
With Stephen and Jenny.
Leg 2:Distance3.000Time25:15.80Pace8:25.27
With with Jenny. William and Jacob ran ahead, got 23:39, I think.
Leg 3:Distance0.450Time3:59.50Pace8:52.22
Warm-up with Joseph.
Leg 4:Distance3.000Time17:21.20Pace5:47.07
Down the canyon tempo run with Joseph.
Leg 5:Distance2.670Time22:55.30Pace8:35.09
Back to the car with Joseph.

Red Crocs Miles: 10.12

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jan 10, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.78	0.00	0.00	0.75	10.53

Fast Running Friend Workout - 2018-01-10 08:32:28
Workout Totals: Distance10.530Time1:23:37.50Pace7:56.50
Ran with the kids, little and big, did 3x0.25 (77.4 up, 75.8 down, 75.3 down). Jenny did 4, Matthew a bit more than 0.5 - still recovering from the cold, Stephen only 1 as well, Jacob 4, everybody else usual distances.
Leg 1:Distance1.000Time8:38.20Pace8:38.20
With Stephen, Jacob, and Jenny.
Leg 2:Distance3.000Time25:23.10Pace8:27.70
With William, Jacob, and Jenny.
Leg 3:Distance5.000Time37:25.20Pace7:29.04
With Joseph, except for the 3x0.25 part.
Split 1:Distance1.700Time13:12.50Pace7:46.18 Cumilative:Distance1.700Time13:12.50Pace7:46.18
Split 2:Distance0.250Time1:17.40Pace5:09.60 Cumilative:Distance1.950Time14:29.90Pace7:26.10
Up, tailwind.
Split 3:Distance0.600Time4:40.50Pace7:47.50 Cumilative:Distance2.550Time19:10.40Pace7:31.14
Split 4:Distance0.250Time1:15.80Pace5:03.20 Cumilative:Distance2.800Time20:26.20Pace7:17.93
Down, headwind
Split 5:Distance0.250Time2:02.60Pace8:10.40 Cumilative:Distance3.050Time22:28.80Pace7:22.23
Split 6:Distance0.250Time1:15.30Pace5:01.20 Cumilative:Distance3.300Time23:44.10Pace7:11.55
Down, headwind
Split 7:Distance1.700Time13:41.10Pace8:03.00 Cumilative:Distance5.000Time37:25.20Pace7:29.04

Leg 4:Distance1.000Time6:59.90Pace6:59.90
Alone.
Leg 5:Distance0.530Time5:11.10Pace9:46.98
With Matthew and Sarah.

Red Crocs Miles: 10.53

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jan 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.00	12.50

Fast Running Friend Workout - 2018-01-11 08:30:13
Workout Totals: Distance12.500Time1:36:00.90Pace7:40.87
Total of 12.5 in two runs (4+8.5). Matthew is still recovering from the cold (0.5), Jenny did 4, Jacob back to 5, Joseph woke up with a sore foot, ran only 3 today. Usual distances for everybody else.
Leg 1:Distance1.000Time8:21.50Pace8:21.50
With Stephen and Jenny.
Leg 2:Distance3.000Time23:51.30Pace7:57.10
With William.
Leg 3:Distance3.000Time22:52.90Pace7:37.63
With Jenny, part with Joseph and Jacob.
Leg 4:Distance0.500Time4:41.60Pace9:23.20
With Matthew and Sarah.
Leg 5:Distance5.000Time36:13.60Pace7:14.72
Alone.

Red Crocs Miles: 12.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jan 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.67	0.00	1.88	0.00	13.55

Fast Running Friend Workout - 2018-01-12 08:30:02
Workout Totals: Distance13.545Time1:50:40.10Pace8:10.23
Ran with Jenny, William, and Stephen in the morning, then did 3x0.625 with Jacob (3:28.3 down, 3:45.3 up, 3:27.8 down), and also ran part of Joseph's run and with Sarah and Matthew. Joseph did only 4 today due to the foot pain. Everybody except Joseph, Stephen, Matthew, and Jenny are back to their normal distances.
Leg 1:Distance1.000Time8:48.20Pace8:48.20
With Stephen and Jenny.
Leg 2:Distance3.000Time24:34.80Pace8:11.60
With William and Jenny.
Leg 3:Distance1.000Time8:51.80Pace8:51.80
Warm-up with Jacob.
Leg 4:Distance4.765Time37:35.20Pace7:53.28
Workout with Jacob - 3x0.625 with 0.125 recovery.
Split 1:Distance0.625Time3:28.30Pace5:33.28 Cumilative:Distance0.625Time3:28.30Pace5:33.28
Split 2:Distance0.125Time1:34.10Pace12:32.80 Cumilative:Distance0.750Time5:02.40Pace6:43.20
Split 3:Distance0.625Time3:45.30Pace6:00.48 Cumilative:Distance1.375Time8:47.70Pace6:23.78
Split 4:Distance0.125Time1:50.70Pace14:45.60 Cumilative:Distance1.500Time10:38.40Pace7:05.60
Split 5:Distance0.625Time3:27.80Pace5:32.48 Cumilative:Distance2.125Time14:06.20Pace6:38.21
Split 6:Distance2.640Time23:29.00Pace8:53.71 Cumilative:Distance4.765Time37:35.20Pace7:53.28

Leg 5:Distance3.280Time25:58.70Pace7:55.21
To the car - 2 with Joseph.
Leg 6:Distance0.500Time4:51.40Pace9:42.80
With Sarah and Matthew.

Red Crocs Miles: 13.54

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jan 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.93	0.00	3.88	0.00	16.81

Fast Running Friend Workout - 2018-01-13 09:01:38
Workout Totals: Distance16.809Time2:08:16.10Pace7:37.86
Ran with most of the kids today. Did 3x0.625 with 0.125 recovery down the canyon with Joseph (3:29.8, 3:29.5, 3:25.5), then a 2 mile tempo run down the canyon in 10:57 (5:27,5:30) - it went better than I thought it would, I felt strong. Total of 16 miles.
Leg 1:Distance4.000Time31:47.50Pace7:56.88
With Jenny and William.
Leg 2:Distance1.000Time8:25.90Pace8:25.90
With William and Stephen.
Leg 3:Distance3.000Time23:31.00Pace7:50.33
With William.
Leg 4:Distance1.500Time13:07.90Pace8:45.27
Warm-up with Joseph and Jacob.
Leg 5:Distance2.125Time13:14.90Pace6:14.07
Workout with Joseph.
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.625Time3:29.80Pace5:35.68 Cumilative:Distance0.625Time3:29.80Pace5:35.68
Split 3:Distance0.125Time1:22.40Pace10:59.20 Cumilative:Distance0.750Time4:52.20Pace6:29.60
Split 4:Distance0.625Time3:29.50Pace5:35.20 Cumilative:Distance1.375Time8:21.70Pace6:04.87
Split 5:Distance0.125Time1:27.70Pace11:41.60 Cumilative:Distance1.500Time9:49.40Pace6:32.93
Split 6:Distance0.625Time3:25.50Pace5:28.80 Cumilative:Distance2.125Time13:14.90Pace6:14.07

Leg 6:Distance2.560Time21:59.50Pace8:35.43
Jog to the start of the tempo, part with Joseph and Jacob.
Leg 7:Distance2.000Time10:57.00Pace5:28.50
Tempo run down the canyon.
Leg 8:Distance0.124Time0:59.70Pace8:01.45
Jog to the car.
Leg 9:Distance0.500Time4:12.70Pace8:25.40
With Matthew.

Red Crocs Miles: 16.81

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jan 14, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. We had a Stake Conference with Elder Kopischke.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jan 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.44	0.00	2.00	0.00	11.44

Fast Running Friend Workout - 2018-01-15 08:51:39
Workout Totals: Distance11.440Time1:29:58.80Pace7:51.92
Ran with the kids, did a 2 mile out and back tempo in the canyon in 11:36.8. Started out in 5:46 (up), but then there was some headwind on the way back, plus I think I just ran out of juice, so the second mile was 5:50. Total of 11.4.
Leg 1:Distance3.000Time24:38.70Pace8:12.90
With William and Jenny.
Leg 2:Distance5.400Time38:55.40Pace7:12.48
With Joseph and Jacob except for the tempo run.
Split 1:Distance1.700Time13:50.50Pace8:08.53 Cumilative:Distance1.700Time13:50.50Pace8:08.53
Split 2:Distance2.000Time11:36.80Pace5:48.40 Cumilative:Distance3.700Time25:27.30Pace6:52.78
Split 3:Distance1.700Time13:28.10Pace7:55.35 Cumilative:Distance5.400Time38:55.40Pace7:12.48

Leg 3:Distance2.040Time17:46.90Pace8:42.99
With Jenny and Stephen.
Leg 4:Distance1.000Time8:37.80Pace8:37.80
With Matthew and Sarah.

Red Crocs Miles: 11.44

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jan 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.81	0.00	3.50	0.00	12.31

Fast Running Friend Workout - 2018-01-16 08:26:16
Workout Totals: Distance12.310Time1:34:28.80Pace7:40.50
Ran with Jenny and William in the AM, then in the PM ran with Joseph and Jacob. We did a 3 mile tempo down the canyon. Jacob and I ran 17:15.9 (5:43, 5:47, 5:45). Joseph was having some mental issues today. He was expecting this tempo run to be easy as he did not think Jacob was capable of 17:15. So half way through Jacob was still strong, and this really got on Joseph's nerves, so he flipped out and slowed down to 6:00 pace, and finished in 17:35, except stopped one meter short and would not talk to me. For this he earned a corrective attitude-adjustment interval at the end of the run. He was tired and in a bad mood, so all he could do was 2:57 0.5 down the canyon.
Leg 1:Distance4.000Time33:16.10Pace8:19.02
With Jenny and William.
Leg 2:Distance0.500Time4:11.20Pace8:22.40
Warm-up with Joseph and Jacob.
Leg 3:Distance3.000Time17:15.90Pace5:45.30
Tempo run with Jacob. Joseph was with us for the first half.
Leg 4:Distance2.550Time21:09.90Pace8:18.00
Cool-down with Jacob.
Leg 5:Distance1.260Time10:05.30Pace8:00.40
Joseph's attitude improvement running.
Split 1:Distance0.130Time1:15.60Pace9:41.54 Cumilative:Distance0.130Time1:15.60Pace9:41.54
Split 2:Distance0.500Time2:57.00Pace5:54.00 Cumilative:Distance0.630Time4:12.60Pace6:40.95
Split 3:Distance0.630Time5:52.70Pace9:19.84 Cumilative:Distance1.260Time10:05.30Pace8:00.40

Leg 6:Distance1.000Time8:30.40Pace8:30.40
With Sarah and Matthew.

Red Crocs Miles: 12.31

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jan 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	1.00	0.00	0.00	11.00

Fast Running Friend Workout - 2018-01-17 14:31:44
Workout Totals: Distance11.000Time1:28:45.20Pace8:04.11
Took an easy day. 11 total. Jenny did 6, Joseph and Jacob 5, I think usual distances for everybody.
Leg 1:Distance4.000Time32:44.00Pace8:11.00
With Jenny and William.
Leg 2:Distance5.000Time41:05.80Pace8:13.16
With Joseph and Jacob.
Leg 3:Distance1.000Time8:34.70Pace8:34.70
With Jenny, Sarah, and Matthew.
Leg 4:Distance1.000Time6:20.70Pace6:20.70
With Jenny.

Red Crocs Miles: 11.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jan 18, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.66	0.00	0.00	0.38	13.04

Fast Running Friend Workout - 2018-01-18 08:19:50
Workout Totals: Distance13.040Time1:45:48.50Pace8:06.85
Ran with the kids, usual runs for everybody. Did 4x0.125 with Joseph with 0.0625 recovery down the canyon in 35-36 second range.
Leg 1:Distance3.000Time25:42.30Pace8:34.10
With Jenny and William.
Leg 2:Distance5.000Time39:35.20Pace7:55.04
With Joseph and Jacob. Did 4x0.125 with 0.0625 recovery with Joseph.
Split 1:Distance2.613Time20:30.70Pace7:50.99 Cumilative:Distance2.613Time20:30.70Pace7:50.99
Split 2:Distance0.125Time0:35.30Pace4:42.40 Cumilative:Distance2.738Time21:06.00Pace7:42.38
Split 3:Distance0.062Time0:35.40Pace9:30.97 Cumilative:Distance2.800Time21:41.40Pace7:44.79
Split 4:Distance0.125Time0:35.50Pace4:44.00 Cumilative:Distance2.925Time22:16.90Pace7:37.06
Split 5:Distance0.063Time0:38.60Pace10:12.70 Cumilative:Distance2.988Time22:55.50Pace7:40.34
Split 6:Distance0.125Time0:36.10Pace4:48.80 Cumilative:Distance3.113Time23:31.60Pace7:33.45
Split 7:Distance0.062Time0:44.80Pace12:02.58 Cumilative:Distance3.175Time24:16.40Pace7:38.71
Split 8:Distance0.125Time0:36.90Pace4:55.20 Cumilative:Distance3.300Time24:53.30Pace7:32.52
Split 9:Distance1.700Time14:41.90Pace8:38.76 Cumilative:Distance5.000Time39:35.20Pace7:55.04

Leg 3:Distance2.040Time17:17.50Pace8:28.58
With Stephen.
Leg 4:Distance1.000Time7:53.30Pace7:53.30
With Jenny.
Leg 5:Distance1.000Time8:39.10Pace8:39.10
With Jenny, Sarah, and Matthew.
Leg 6:Distance1.000Time6:41.10Pace6:41.10
With Jenny.

Red Crocs Miles: 13.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jan 19, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	1.25	11.25

Fast Running Friend Workout - 2018-01-19 08:29:36
Workout Totals: Distance11.252Time1:30:26.10Pace8:02.23
Ran 4 with Jenny and William in the AM. Then in the PM paced Jacob through a mile down the canyon (with some headwind) in 5:22.8 - new course PR, then did 4x0.125 down the canyon (Jacob did 1-2 and the 4th with me), and did 2 more with Jenny. Everybody is back to full health, running usual distances.
Leg 1:Distance4.000Time33:25.80Pace8:21.45
With William and Jenny.
Leg 2:Distance1.050Time8:49.70Pace8:24.48
Warm-up with Jacob.
Leg 3:Distance1.000Time5:22.80Pace5:22.80
Jacob's mile time trial down the canyon.
Leg 4:Distance3.162Time26:54.10Pace8:30.47
Cool-down with Jacob + 4x0.125 down the canyon.
Split 1:Distance2.125Time19:35.40Pace9:13.13 Cumilative:Distance2.125Time19:35.40Pace9:13.13
Split 2:Distance0.125Time0:36.10Pace4:48.80 Cumilative:Distance2.250Time20:11.50Pace8:58.44
Split 3:Distance0.063Time0:36.20Pace9:34.60 Cumilative:Distance2.313Time20:47.70Pace8:59.43
Split 4:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance2.313Time20:47.70Pace8:59.43
Split 5:Distance0.125Time0:36.30Pace4:50.40 Cumilative:Distance2.438Time21:24.00Pace8:46.66
Split 6:Distance0.062Time0:35.70Pace9:35.81 Cumilative:Distance2.500Time21:59.70Pace8:47.88
Split 7:Distance0.125Time0:35.00Pace4:40.00 Cumilative:Distance2.625Time22:34.70Pace8:36.08
Split 8:Distance0.062Time0:37.90Pace10:11.29 Cumilative:Distance2.687Time23:12.60Pace8:38.27
Split 9:Distance0.125Time0:34.80Pace4:38.40 Cumilative:Distance2.812Time23:47.40Pace8:27.61
Split 10:Distance0.350Time3:06.70Pace8:53.43 Cumilative:Distance3.162Time26:54.10Pace8:30.47

Leg 5:Distance2.040Time15:53.70Pace7:47.50
With Jenny.

Red Crocs Miles: 11.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jan 20, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.00	0.00	0.00	0.00	16.00

Fast Running Friend Workout - 2018-01-20 10:58:27
Workout Totals: Distance16.000Time2:15:24.10Pace8:27.76
Total of 16, easy pace. Lots of snow today, I plowed, but it kept falling, so I had to do it again at night. Joseph, Jacob, and Jenny did 7, everybody else their usual Saturday distances.
Leg 1:Distance7.000Time59:06.60Pace8:26.66
With Jenny, Joseph, and Jacob.
Leg 2:Distance1.000Time7:59.10Pace7:59.10
Alone.
Leg 3:Distance4.000Time32:45.60Pace8:11.40
With William.
Leg 4:Distance3.000Time26:48.40Pace8:56.13
With Stephen.
Leg 5:Distance1.000Time8:44.40Pace8:44.40
With Sarah and Matthew.

Red Crocs Miles: 16.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jan 21, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jan 22, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	0.00	0.66	11.04

Fast Running Friend Workout - 2018-01-22 14:31:02
Workout Totals: Distance11.040Time1:29:51.60Pace8:08.37
Easy running mostly, did 4x0.125 with Jacob (Joseph had a side ache, did just the first), and also did another hill sprint for 0.155 in 49.7 over by the house. Usual distances for everybody.
Leg 1:Distance5.000Time39:35.70Pace7:55.14
With Jacob (Joseph ran with us, but only did the first 0.125 interval).
Split 1:Distance2.550Time20:16.00Pace7:56.86 Cumilative:Distance2.550Time20:16.00Pace7:56.86
Split 2:Distance0.125Time0:36.10Pace4:48.80 Cumilative:Distance2.675Time20:52.10Pace7:48.07
Split 3:Distance0.063Time0:38.70Pace10:14.29 Cumilative:Distance2.738Time21:30.80Pace7:51.44
Split 4:Distance0.125Time0:38.10Pace5:04.80 Cumilative:Distance2.863Time22:08.90Pace7:44.16
Split 5:Distance0.062Time0:40.50Pace10:53.23 Cumilative:Distance2.925Time22:49.40Pace7:48.17
Split 6:Distance0.125Time0:36.30Pace4:50.40 Cumilative:Distance3.050Time23:25.70Pace7:40.89
Split 7:Distance0.062Time0:45.50Pace12:13.87 Cumilative:Distance3.112Time24:11.20Pace7:46.32
Split 8:Distance0.125Time0:36.10Pace4:48.80 Cumilative:Distance3.237Time24:47.30Pace7:39.47
Split 9:Distance1.763Time14:48.40Pace8:23.91 Cumilative:Distance5.000Time39:35.70Pace7:55.14

Leg 2:Distance2.040Time17:38.90Pace8:39.07
With Jenny and Stephen.
Leg 3:Distance1.000Time8:40.40Pace8:40.40
With Matthew, Jenny, and Sarah.
Leg 4:Distance3.000Time23:56.60Pace7:58.87
With Jenny and William (except for the hill sprint at the end).
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance2.845Time23:06.90Pace8:07.49 Cumilative:Distance2.845Time23:06.90Pace8:07.49
Split 3:Distance0.155Time0:49.70Pace5:20.65 Cumilative:Distance3.000Time23:56.60Pace7:58.87

Red Crocs Miles: 11.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jan 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.27	0.00	3.11	0.00	11.38

Fast Running Friend Workout - 2018-01-23 08:28:55
Workout Totals: Distance11.377Time1:29:02.20Pace7:49.56
Did 2 with Jenny and Stephen in the AM. In the PM took Joseph and Jacob to the track. We ran 5000 to get an idea of what they can run on a random days this time of year. The target was roughly 18:45. I paced them. We went through the first 1 K in 3:38, then 3:40. I sensed that Jacob was struggling, so I eased of the pace on the next one to 3:47. Joseph and I had 11:05 at 3 K, Jacob around 11:07. For a while he was doing well, we did a couple of laps in 90, but then his stomach had really bad problems, and he started slowing down a lot. Our next 1 K was 3:47 (14:52 for me and Joseph at 4 K, 14:54 for Jacob). Jacob's stomach problem became so bad with 2 laps to go that he slowed down to about 7:00 mile pace. Joseph and I went ahead and finished the last 1 K in 3:48 - total of 18:40.4 for the 5000. Jacob suffered his way to 19:12.4. We will try this again next week if the weather permits - hopefully Jacob will get a PR (19:00), and if he is strong enough, maybe Joseph will also get one (18:30). Jacob did get an altitude 3000 PR en-route, though. The idea of this workout is that if they can be tough enough to run 5000 at a good pace on the track (which is hard for a young kid due to the endless number of laps), when they are running 10 K in Phoenix in a month at a lower elevation on the road with a bunch of people around them to beat, the longer distance would not appear that long. Then I ran 4 more with Jenny (4 with William, and 1 more with Sarah and Matthew).
Leg 1:Distance2.040Time17:52.80Pace8:45.88
With Jenny and Stephen.
Leg 2:Distance1.170Time9:24.90Pace8:02.82
Warm-up with Joseph and Jacob.
Leg 3:Distance3.107Time19:12.40Pace6:10.90
5000 on the track with Joseph and Jacob.
Split 1:Distance3.107Time18:40.40Pace6:00.61 Cumilative:Distance3.107Time18:40.40Pace6:00.61
Joseph.
Split 2:Distance0.000Time0:32.00Pace0:00.00 Cumilative:Distance3.107Time19:12.40Pace6:10.90
Waiting for Jacob.

Leg 4:Distance1.060Time10:09.80Pace9:35.28
Cool-down with Joseph and Jacob.
Leg 5:Distance3.000Time23:54.10Pace7:58.03
With William and Jenny.
Leg 6:Distance1.000Time8:28.20Pace8:28.20
With Sarah, Jenny, and Matthew.

Red Crocs Miles: 11.38

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jan 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.04	0.00	0.00	0.00	11.04

Fast Running Friend Workout - 2018-01-24 08:54:57
Workout Totals: Distance11.040Time1:29:27.80Pace8:06.21
Total of 11 for me. Easy day for everybody expect for Julia. Julia did a workout on the track with the first 3 laps at a bit sub-8:00 pace, and then the last lap in 90. She is trying to learn to be comfortable enough at 6:00 pace to be able to break 6:00 in the mile.
Leg 1:Distance2.040Time17:25.30Pace8:32.40
With Jenny and Stephen.
Leg 2:Distance5.000Time39:51.80Pace7:58.36
With Joseph and Jacob.
Leg 3:Distance1.000Time8:27.10Pace8:27.10
With Jenny, Sarah, and Matthew.
Leg 4:Distance3.000Time23:43.60Pace7:54.53
With Jenny and William.

Red Crocs Miles: 11.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jan 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.54	0.00	5.00	0.00	15.54

Fast Running Friend Workout - 2018-01-25 08:36:27
Workout Totals: Distance15.540Time1:57:31.00Pace7:33.73
Ran with the kids. Also did 8x0.625 with 0.125 recovery jog. The target was 3:30 down/3:45 up. Joseph and Jacob were supposed to do the first 3 with me, but they were still not recovered from the 5000 on Tuesday. Jacob's legs started hurting in the first interval, so I told him to not do any more. Joseph had a side ache and fell back on the second one (3:47), so I had him stop at two. Also paced Sarah and our neighbor Bonnie (12 years old, not trained, but apparently with some talent) through a mile in 7:57 on the little boy course after we had run one in 8:40 with Matthew. Sarah ran 5 as usual earlier this morning.
Leg 1:Distance3.000Time24:19.00Pace8:06.33
With William and Jenny.
Leg 2:Distance1.000Time8:19.00Pace8:19.00
Warm-up with Joseph and Jacob.
Leg 3:Distance5.875Time38:29.70Pace6:33.14
8x0.625 with 0.125 recovery alternating direction. First one downhill.
Split 1:Distance0.625Time3:35.70Pace5:45.12 Cumilative:Distance0.625Time3:35.70Pace5:45.12
Split 2:Distance0.125Time1:15.20Pace10:01.60 Cumilative:Distance0.750Time4:50.90Pace6:27.87
Split 3:Distance0.625Time3:46.10Pace6:01.76 Cumilative:Distance1.375Time8:37.00Pace6:16.00
Split 4:Distance0.125Time1:25.00Pace11:20.00 Cumilative:Distance1.500Time10:02.00Pace6:41.33
Split 5:Distance0.625Time3:30.50Pace5:36.80 Cumilative:Distance2.125Time13:32.50Pace6:22.35
Split 6:Distance0.125Time1:13.80Pace9:50.40 Cumilative:Distance2.250Time14:46.30Pace6:33.91
Split 7:Distance0.625Time3:44.10Pace5:58.56 Cumilative:Distance2.875Time18:30.40Pace6:26.23
Split 8:Distance0.125Time1:27.50Pace11:40.00 Cumilative:Distance3.000Time19:57.90Pace6:39.30
Split 9:Distance0.625Time3:26.40Pace5:30.24 Cumilative:Distance3.625Time23:24.30Pace6:27.39
Split 10:Distance0.125Time1:23.30Pace11:06.40 Cumilative:Distance3.750Time24:47.60Pace6:36.69
Split 11:Distance0.625Time3:43.10Pace5:56.96 Cumilative:Distance4.375Time28:30.70Pace6:31.02
Split 12:Distance0.125Time1:22.80Pace11:02.40 Cumilative:Distance4.500Time29:53.50Pace6:38.56
Split 13:Distance0.625Time3:28.80Pace5:34.08 Cumilative:Distance5.125Time33:22.30Pace6:30.69
Split 14:Distance0.125Time1:25.60Pace11:24.80 Cumilative:Distance5.250Time34:47.90Pace6:37.70
Split 15:Distance0.625Time3:41.80Pace5:54.88 Cumilative:Distance5.875Time38:29.70Pace6:33.14

Leg 4:Distance0.625Time4:43.80Pace7:34.08
Cool-down.
Leg 5:Distance1.000Time8:40.60Pace8:40.60
With Sarah, Bonnie, and Matthew.
Leg 6:Distance1.000Time7:57.90Pace7:57.90
With Sarah and Bonnie.
Leg 7:Distance2.040Time17:26.20Pace8:32.84
With Jenny and Stephen.
Leg 8:Distance1.000Time7:34.80Pace7:34.80
With Jenny.

Red Crocs Miles: 15.54

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jan 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.04	0.00	0.00	0.00	11.04

Fast Running Friend Workout - 2018-01-26 08:00:16
Workout Totals: Distance11.040Time1:31:08.10Pace8:15.30
Easy day, ran with the kids, total of 11, usual distances for everybody.
Leg 1:Distance2.040Time18:42.20Pace9:10.10
With Jenny and Stephen - snow.
Leg 2:Distance3.000Time23:56.70Pace7:58.90
With Jenny and William.
Leg 3:Distance1.000Time8:37.70Pace8:37.70
With Jenny, Sarah, and Matthew.
Leg 4:Distance5.000Time39:51.50Pace7:58.30
With Joseph and Jacob.

Red Crocs Miles: 11.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jan 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.00	0.00	2.00	0.00	20.00

Fast Running Friend Workout - 2018-01-27 09:42:42
Workout Totals: Distance20.000Time2:36:57.50Pace7:50.88
20 total. Most of it was with the kids. Joseph did 9, Jenny and Jacob 8, William 6, Stephen 3, Matthew 1, Julia 4 with 1 mile on the track in 6:57. Mary got a 0.25 PR of 2:23.8. I did a tempo run after 14 on the 2 mile hilly course by the house in 11:48.
Leg 1:Distance8.000Time1:03:26.50Pace7:55.81
With Jenny, Joseph, and Jacob.
Leg 2:Distance1.000Time8:43.50Pace8:43.50
With Joseph.
Leg 3:Distance5.000Time38:54.30Pace7:46.86
With William.
Leg 4:Distance2.000Time11:48.30Pace5:54.15
Tempo run on the hills.
Leg 5:Distance3.000Time25:51.50Pace8:37.17
With Stephen.
Leg 6:Distance1.000Time8:13.40Pace8:13.40
With Matthew, Sarah, William, and Stephen.

Red Crocs Miles: 20.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jan 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. Russian branch today.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jan 29, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	0.00	0.66	11.04

Fast Running Friend Workout - 2018-01-29 08:23:18
Workout Totals: Distance11.040Time1:27:36.50Pace7:56.13
Total of 11. Usual distances for everybody except Stephen - he his his head playing on the playground, so we figured he should take a day off to recover. I did 4x0.125 down the canyon (35-36 range) with 0.0625 recovery, and a hill sprint for 0.155 at the end in 48.9.
Leg 1:Distance3.000Time23:47.40Pace7:55.80
With William and Jenny.
Leg 2:Distance5.000Time39:32.30Pace7:54.46
With Joseph and Jacob for the easy part.
Split 1:Distance2.550Time20:31.70Pace8:03.02 Cumilative:Distance2.550Time20:31.70Pace8:03.02
Split 2:Distance0.125Time0:35.50Pace4:44.00 Cumilative:Distance2.675Time21:07.20Pace7:53.72
Split 3:Distance0.062Time0:37.80Pace10:09.68 Cumilative:Distance2.737Time21:45.00Pace7:56.80
Split 4:Distance0.125Time0:36.40Pace4:51.20 Cumilative:Distance2.862Time22:21.40Pace7:48.69
Split 5:Distance0.063Time0:39.80Pace10:31.75 Cumilative:Distance2.925Time23:01.20Pace7:52.21
Split 6:Distance0.125Time0:35.70Pace4:45.60 Cumilative:Distance3.050Time23:36.90Pace7:44.56
Split 7:Distance0.062Time0:43.40Pace11:40.00 Cumilative:Distance3.112Time24:20.30Pace7:49.25
Split 8:Distance0.125Time0:35.40Pace4:43.20 Cumilative:Distance3.237Time24:55.70Pace7:42.06
Split 9:Distance1.608Time13:47.70Pace8:34.74 Cumilative:Distance4.845Time38:43.40Pace7:59.55
Split 10:Distance0.155Time0:48.90Pace5:15.48 Cumilative:Distance5.000Time39:32.30Pace7:54.46

Leg 3:Distance1.000Time8:39.90Pace8:39.90
With Jenny, Matthew, and Sarah.
Leg 4:Distance2.040Time15:36.90Pace7:39.26
With Jenny.

Red Crocs Miles: 11.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jan 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.35	0.00	3.11	0.00	13.46

Fast Running Friend Workout - 2018-01-30 08:51:19
Workout Totals: Distance13.457Time1:43:21.50Pace7:40.84
Usual distances for everybody except Stephen. Julia did 1 mile at around 7:30 pace for the first 3 laps with the last lap in 89 - total time of 7:03. This is part of her preparation to attack 6:00 mile. Joseph and I paced Jacob over 5000 on the track at Orem High to a new PR of 18:55.0. His 1K splits were 3:39, 3:48, 3:51, 3:52, 3:45. Last lap was 86. I got a sense that his weakness right now is aerobic endurance, which makes sense given his age - 11 years old.
Leg 1:Distance3.000Time23:43.00Pace7:54.33
With Jenny and William.
Leg 2:Distance1.250Time10:00.70Pace8:00.56
Warm-up with Joseph and Jacob.
Leg 3:Distance3.107Time18:55.00Pace6:05.30
5000 on the track with Joseph and Jacob.
Leg 4:Distance1.100Time9:46.40Pace8:53.09
Back to the house with Joseph and Jacob.
Leg 5:Distance3.000Time23:36.70Pace7:52.23
With Jenny.
Leg 6:Distance1.000Time8:57.30Pace8:57.30
With Sarah and Matthew.
Leg 7:Distance1.000Time8:22.40Pace8:22.40
With Stephen.

Red Crocs Miles: 13.46

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jan 31, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.04	0.00	0.00	0.00	11.04

Fast Running Friend Workout - 2018-01-31 08:40:48
Workout Totals: Distance11.040Time1:28:09.00Pace7:59.08
Easy day. Usual distances for everybody. Total of 11 for me.
Leg 1:Distance3.000Time23:34.40Pace7:51.47
With William, Joseph, and Jenny.
Leg 2:Distance5.000Time39:20.00Pace7:52.00
With Jacob.
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance5.000Time39:20.00Pace7:52.00 Cumilative:Distance5.000Time39:20.00Pace7:52.00

Leg 3:Distance1.000Time8:17.20Pace8:17.20
Part with Sarah, Jenny, and Matthew.
Leg 4:Distance2.040Time16:57.40Pace8:18.73
With Stephen - part with Joseph, and Jenny.

Red Crocs Miles: 11.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Feb 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.20	0.00	5.00	0.00	15.20

Fast Running Friend Workout - 2018-02-01 08:16:18
Workout Totals: Distance15.195Time1:50:58.40Pace7:18.20
Did 3 in the morning with Jenny, William, Joseph, and Jacob - the boys ran ahead a bit. In the afternoon did 8x0.625 in the canyon, first 4 up, last 4 down. The recovery was 0.125 jog. There was extra rest between the 5th and the 6th interval due to a VPB. Then I ran 2.04 with Jenny, Stephen, our neighbor Bonnie, Joseph, and Jacob. Joseph and Jacob ran ahead in the second half. Then we had the same company replacing Stephen with Sarah and Matthew for 1 more mile. Joseph, Jacob, and I paced Matthew to a 7:55.0 mile on the little boy course (out and back). We had a hard time recently getting him focused, but the boys thought of a new trick which worked wonders today - they encouraged Matthew to play the Corvette game - he pretended he was a Corvette, and we made the appropriate engine noises. Afterwards we showed him a video of a Corvette speed run getting up to 200 mph.
Leg 1:Distance3.000Time23:37.00Pace7:52.33
With William, Jenny, Joseph, and Jacob.
Leg 2:Distance1.640Time12:11.70Pace7:26.16
Warm-up.
Leg 3:Distance5.875Time38:24.00Pace6:32.17
Workout - 8x0.625
Split 1:Distance0.625Time3:42.70Pace5:56.32 Cumilative:Distance0.625Time3:42.70Pace5:56.32
Split 2:Distance0.125Time1:15.70Pace10:05.60 Cumilative:Distance0.750Time4:58.40Pace6:37.87
Split 3:Distance0.625Time3:42.80Pace5:56.48 Cumilative:Distance1.375Time8:41.20Pace6:19.05
Split 4:Distance0.125Time1:25.40Pace11:23.20 Cumilative:Distance1.500Time10:06.60Pace6:44.40
Split 5:Distance0.625Time3:43.70Pace5:57.92 Cumilative:Distance2.125Time13:50.30Pace6:30.73
Split 6:Distance0.125Time1:27.50Pace11:40.00 Cumilative:Distance2.250Time15:17.80Pace6:47.91
Split 7:Distance0.625Time3:44.50Pace5:59.20 Cumilative:Distance2.875Time19:02.30Pace6:37.32
Split 8:Distance0.125Time1:30.80Pace12:06.40 Cumilative:Distance3.000Time20:33.10Pace6:51.03
Split 9:Distance0.625Time3:29.80Pace5:35.68 Cumilative:Distance3.625Time24:02.90Pace6:38.04
Split 10:Distance0.125Time1:12.70Pace9:41.60 Cumilative:Distance3.750Time25:15.60Pace6:44.16
Split 11:Distance0.625Time3:27.60Pace5:32.16 Cumilative:Distance4.375Time28:43.20Pace6:33.87
Split 12:Distance0.125Time1:19.60Pace10:36.80 Cumilative:Distance4.500Time30:02.80Pace6:40.62
Split 13:Distance0.625Time3:27.80Pace5:32.48 Cumilative:Distance5.125Time33:30.60Pace6:32.31
Split 14:Distance0.125Time1:23.60Pace11:08.80 Cumilative:Distance5.250Time34:54.20Pace6:38.90
Split 15:Distance0.625Time3:29.80Pace5:35.68 Cumilative:Distance5.875Time38:24.00Pace6:32.17

Leg 4:Distance1.640Time12:38.60Pace7:42.56
Cool-down.
Leg 5:Distance2.040Time16:12.10Pace7:56.52
With Stephen, Bonnie, Jenny, Joseph, and Jacob.
Leg 6:Distance1.000Time7:55.00Pace7:55.00
With Matthew, Joseph, and Jacob. Bonnie, Sarah and Jenny ran a bit slower in 8:28.

Red Crocs Miles: 15.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Feb 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.90	0.00	0.00	0.00	9.90

Fast Running Friend Workout - 2018-02-02 08:28:21
Workout Totals: Distance9.900Time1:21:24.40Pace8:13.37
Easy day. Ran with the kids. More or less usual distances for everybody. Total of 9.9. Did errands on foot.
Leg 1:Distance3.000Time23:56.00Pace7:58.67
With Jenny. William, Joseph, and Jacob ran ahead.
Leg 2:Distance3.300Time26:47.60Pace8:07.15
With Joseph and Jacob from the car shop.
Leg 3:Distance1.000Time8:25.30Pace8:25.30
With Sarah, Jenny, and Matthew.
Leg 4:Distance2.600Time22:15.50Pace8:33.65
With Jenny and Stephen to the bank and back.

Red Crocs Miles: 9.90

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Feb 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.08	0.00	4.00	0.00	18.08

Fast Running Friend Workout - 2018-02-03 09:18:42
Workout Totals: Distance18.080Time2:16:18.50Pace7:32.35
Total of 18 today, 17 in the morning, and 1 more at night. Ran with all of the kids except Julia - she ran alone. Jenny did 9 (8+1), Joseph and Jacob 8, William 6 (5+1), Stephen 4(3+1), Julia 5, Matthew 1, Mary 0.25, Sarah 7 (6+1). I did 2x2 down the canyon in the middle of the long run. First one from 4 to 6 (11:28), second from 12.5 to 14.5 (11:20). William ran the first 700 meters or so of the second one with me.
Leg 1:Distance8.540Time1:03:35.10Pace7:26.73
Most of it with Joseph, Jacob, and Jenny - I ran the tempo alone and then some extra distance.
Split 1:Distance4.020Time32:13.20Pace8:00.90 Cumilative:Distance4.020Time32:13.20Pace8:00.90
Split 2:Distance2.000Time11:28.60Pace5:44.30 Cumilative:Distance6.020Time43:41.80Pace7:15.51
Split 3:Distance2.520Time19:53.30Pace7:53.53 Cumilative:Distance8.540Time1:03:35.10Pace7:26.73

Leg 2:Distance3.000Time25:35.50Pace8:31.83
With Stephen.
Leg 3:Distance1.020Time8:23.80Pace8:13.92
Warm-up with William.
Leg 4:Distance4.520Time30:16.10Pace6:41.79
Tempo run, part with William, then extra distance afterwards - most with William.
Split 1:Distance2.000Time11:20.90Pace5:40.45 Cumilative:Distance2.000Time11:20.90Pace5:40.45
Split 2:Distance2.520Time18:55.20Pace7:30.48 Cumilative:Distance4.520Time30:16.10Pace6:41.79

Leg 5:Distance1.000Time8:28.00Pace8:28.00
With Matthew, Sarah, Jenny, William, and Stephen.

Red Crocs Miles: 18.08

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Feb 04, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Feb 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.56	0.00	0.25	0.50	10.31

Fast Running Friend Workout - 2018-02-05 08:32:16
Workout Totals: Distance10.305Time1:23:18.00Pace8:05.01
Ran with Jenny and the younger kids, did 4x200 with 100 recovery on the track with Joseph pulling me on 1 and 3, and Jacob on 2 and 4. Ended up with 32.9, 34.3, 33.1, 34.6. Then Jacob, Joseph, and I paced our neighbor Bonnie and Stephen in a 400 time trial. Stephen ran 86.9 (42-44), Bonnie 88.7 (42 - 46).
Leg 1:Distance3.000Time23:24.50Pace7:48.17
With Jenny, Jacob, and William. Joseph ran ahead.
Leg 2:Distance3.000Time23:42.60Pace7:54.20
With Jenny.
Leg 3:Distance1.000Time8:53.30Pace8:53.30
With Sarah and Matthew.
Leg 4:Distance1.000Time8:41.20Pace8:41.20
With Joseph, Jacob, Bonnie, and Stephen to the track.
Leg 5:Distance0.682Time4:42.60Pace6:54.37
4x200 with 100 recovery workout on the track.
Split 1:Distance0.124Time0:32.90Pace4:25.32 Cumilative:Distance0.124Time0:32.90Pace4:25.32
Split 2:Distance0.062Time0:41.00Pace11:01.29 Cumilative:Distance0.186Time1:13.90Pace6:37.31
Split 3:Distance0.124Time0:34.30Pace4:36.61 Cumilative:Distance0.310Time1:48.20Pace5:49.03
Split 4:Distance0.062Time0:51.60Pace13:52.26 Cumilative:Distance0.372Time2:39.80Pace7:09.57
Split 5:Distance0.124Time0:33.10Pace4:26.94 Cumilative:Distance0.496Time3:12.90Pace6:28.91
Split 6:Distance0.062Time0:55.10Pace14:48.71 Cumilative:Distance0.558Time4:08.00Pace7:24.44
Split 7:Distance0.124Time0:34.60Pace4:39.03 Cumilative:Distance0.682Time4:42.60Pace6:54.37

Leg 6:Distance0.375Time3:55.50Pace10:28.00
Recovery jog with Jacob.
Leg 7:Distance0.248Time1:28.70Pace5:57.66
Pacing Stephen and Bonnie over 400 with the help of Joseph and Jacob.
Split 1:Distance0.248Time1:26.90Pace5:50.40 Cumilative:Distance0.248Time1:26.90Pace5:50.40
Stephen.
Split 2:Distance0.000Time0:01.80Pace0:00.00 Cumilative:Distance0.248Time1:28.70Pace5:57.66
Bonnie.

Leg 8:Distance1.000Time8:29.60Pace8:29.60
Back to the house with the gang.

Red Crocs Miles: 10.30

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Feb 06, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.79	0.00	5.00	0.00	12.79

Fast Running Friend Workout - 2018-02-06 08:44:37
Workout Totals: Distance12.790Time1:37:02.80Pace7:35.26
Ran 3 with Jenny and William in the morning. Did 8x0.625 with 0.125 (although had to go to the bathroom twice extending the recovery) in the canyon alternating up and down - ups were a little under 3:45, downs a little under 3:30. Joseph did 1,2,5,6 with me, Jacob 3,4,7,8. Usual distanced for everybody.
Leg 1:Distance3.000Time23:39.00Pace7:53.00
With William and Jenny.
Leg 2:Distance1.000Time8:12.60Pace8:12.60
Warm-up with Joseph and Jacob.
Leg 3:Distance6.200Time43:11.40Pace6:57.97
Workout.
Split 1:Distance0.625Time3:27.40Pace5:31.84 Cumilative:Distance0.625Time3:27.40Pace5:31.84
Split 2:Distance0.125Time1:31.50Pace12:12.00 Cumilative:Distance0.750Time4:58.90Pace6:38.53
Split 3:Distance0.625Time3:43.90Pace5:58.24 Cumilative:Distance1.375Time8:42.80Pace6:20.22
Split 4:Distance0.125Time1:41.90Pace13:35.20 Cumilative:Distance1.500Time10:24.70Pace6:56.47
Split 5:Distance0.625Time3:28.80Pace5:34.08 Cumilative:Distance2.125Time13:53.50Pace6:32.24
Split 6:Distance0.125Time1:25.10Pace11:20.80 Cumilative:Distance2.250Time15:18.60Pace6:48.27
Split 7:Distance0.625Time3:42.70Pace5:56.32 Cumilative:Distance2.875Time19:01.30Pace6:36.97
Split 8:Distance0.125Time1:41.80Pace13:34.40 Cumilative:Distance3.000Time20:43.10Pace6:54.37
Split 9:Distance0.625Time3:29.70Pace5:35.52 Cumilative:Distance3.625Time24:12.80Pace6:40.77
Split 10:Distance0.125Time1:46.60Pace14:12.80 Cumilative:Distance3.750Time25:59.40Pace6:55.84
Split 11:Distance0.625Time3:43.00Pace5:56.80 Cumilative:Distance4.375Time29:42.40Pace6:47.41
Split 12:Distance0.450Time4:35.00Pace10:11.11 Cumilative:Distance4.825Time34:17.40Pace7:06.40
Split 13:Distance0.625Time3:28.60Pace5:33.76 Cumilative:Distance5.450Time37:46.00Pace6:55.78
Split 14:Distance0.125Time1:43.60Pace13:48.80 Cumilative:Distance5.575Time39:29.60Pace7:05.04
Split 15:Distance0.625Time3:41.80Pace5:54.88 Cumilative:Distance6.200Time43:11.40Pace6:57.97

Leg 4:Distance0.550Time4:51.20Pace8:49.45
Cool-down with Jacob.
Leg 5:Distance2.040Time17:08.60Pace8:24.22
With Stephen.

Red Crocs Miles: 12.79

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Feb 07, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.84	0.00	0.25	0.00	12.09

Fast Running Friend Workout - 2018-02-07 08:47:13
Workout Totals: Distance12.090Time1:37:32.20Pace8:04.05
Easy runs with the kids for the most part today. Took Julia to the track and she ran 3 laps + the 9.34 meter tax at a cruising pace (about 6:45), then kicked in 86.2 finishing the mile in 6:34.7. I think she is now at the point where she is back to her PR level (6:18) and could probably take it down. Total of 12 miles.
Leg 1:Distance3.000Time23:49.40Pace7:56.47
With William, Jenny, and Jacob. Joseph started with us, but ran ahead.
Leg 2:Distance1.050Time8:43.90Pace8:18.95
Warm-up to the track with Julia.
Leg 3:Distance1.000Time6:34.70Pace6:34.70
Julia's mile with a kick.
Split 1:Distance0.752Time5:08.50Pace6:50.24 Cumilative:Distance0.752Time5:08.50Pace6:50.24
Split 2:Distance0.248Time1:26.20Pace5:47.58 Cumilative:Distance1.000Time6:34.70Pace6:34.70

Leg 4:Distance1.000Time8:41.40Pace8:41.40
Cool-down with Julia back to the house.
Leg 5:Distance2.040Time17:13.90Pace8:26.81
With Stephen.
Leg 6:Distance1.000Time8:51.30Pace8:51.30
With Sarah and Matthew.
Leg 7:Distance3.000Time23:37.60Pace7:52.53
With Jenny, Joseph, and Jacob.

Red Crocs Miles: 12.09

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Feb 08, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	1.25	0.00	13.29

Fast Running Friend Workout - 2018-02-08 09:05:13
Workout Totals: Distance13.290Time1:44:43.50Pace7:52.80
Easy run, ran with the kids, total of 13 miles spread through the day, did a pickup for 1.25 miles in 6:50. Jenny ran the first quarter with me in 84.
Leg 1:Distance4.000Time30:39.40Pace7:39.85
With Jenny, William, Joseph, and Jacob.
Leg 2:Distance2.040Time17:11.50Pace8:25.64
With Stephen.
Leg 3:Distance1.000Time8:53.30Pace8:53.30
With Sarah and Matthew.
Leg 4:Distance6.250Time47:59.30Pace7:40.69
Most of this was with Jenny.
Split 1:Distance3.050Time24:44.50Pace8:06.72 Cumilative:Distance3.050Time24:44.50Pace8:06.72
Split 2:Distance1.250Time6:50.60Pace5:28.48 Cumilative:Distance4.300Time31:35.10Pace7:20.72
Split 3:Distance1.950Time16:24.20Pace8:24.72 Cumilative:Distance6.250Time47:59.30Pace7:40.69

Red Crocs Miles: 13.29

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Feb 09, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.04	0.00	0.00	0.00	9.04

Fast Running Friend Workout - 2018-02-09 08:36:59
Workout Totals: Distance9.040Time1:13:29.70Pace8:07.80
Easy day, ran with the kids, total of 9 - a bit of a break before the 10 K tomorrow.
Leg 1:Distance3.000Time23:46.90Pace7:55.63
With Jenny.
Leg 2:Distance2.040Time17:30.10Pace8:34.75
With Stephen.
Leg 3:Distance1.000Time8:18.60Pace8:18.60
With Sarah and Matthew.
Leg 4:Distance3.000Time23:54.10Pace7:58.03
With Jenny.

Red Crocs Miles: 9.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Feb 10, 2018

Race: SLC Track Club 10 K (6.214 Miles) 00:36:43, Place overall: 14, Place in age division: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.85	0.00	6.21	0.00	19.06

Fast Running Friend Workout - 2018-02-10 09:14:23
Workout Totals: Distance19.060Time2:22:10.50Pace7:27.56
SLC Track Club 10 K, 36:43, 14th overall, 4th master. First half 18:09, second half 18:34. Riley won with 30:59 (course record), Teren was 2nd with 32:46 (master's course record), Nate Hornok 33:03. Mel Suate was the second master with 34:52, then Matt Wolpert 34:53. I had nice pack to run with for the first half, then David Dixon went ahead (second half 17:25), the rest of my pack fell behind, so I ended up running most of the second half alone. Scott Ruebish passed me, around 6 K mark, I tried to go with him, but could not - he ended up with 17:30 for the second half which was out of my range today. Dominic Bolin passed me at around 8 K, I tried to stay with him, but could not - his second half was 17:53, this was also enough out of my range that I could not do it. We had significant wind, but it was not steady in one direction. Definitely running with a pack in either direction was helpful, though. I felt like adjusted for not having a pack, I help my pace very well in the second half. I was concerned that since my continuous tempo runs since September never exceeded 4 miles, I might have trouble towards the end of the 10K, but I did not. We will see how well I hold up in the half marathon in two weeks. After I got home, I ran with Joseph in the afternoon. Jenny did only 5 miles, William 3, Stephen 2, as they all had colds.
Leg 1:Distance3.550Time26:52.40Pace7:34.20
Warm-up - timed the official 5 K in 23:13.
Leg 2:Distance6.210Time36:43.40Pace5:54.81
Race, splits by 1 K.
Split 1:Distance0.621Time3:32.70Pace5:42.51 Cumilative:Distance0.621Time3:32.70Pace5:42.51
Split 2:Distance0.621Time3:38.80Pace5:52.33 Cumilative:Distance1.242Time7:11.50Pace5:47.42
Split 3:Distance0.621Time3:39.70Pace5:53.78 Cumilative:Distance1.863Time10:51.20Pace5:49.54
Split 4:Distance0.621Time3:39.40Pace5:53.30 Cumilative:Distance2.484Time14:30.60Pace5:50.48
Split 5:Distance0.621Time3:38.00Pace5:51.05 Cumilative:Distance3.105Time18:08.60Pace5:50.60
Split 6:Distance0.621Time3:46.70Pace6:05.06 Cumilative:Distance3.726Time21:55.30Pace5:53.01
Split 7:Distance1.242Time7:25.60Pace5:58.78 Cumilative:Distance4.968Time29:20.90Pace5:54.45
Split 8:Distance0.621Time3:43.90Pace6:00.55 Cumilative:Distance5.589Time33:04.80Pace5:55.13
Split 9:Distance0.621Time3:38.60Pace5:52.01 Cumilative:Distance6.210Time36:43.40Pace5:54.81

Leg 3:Distance3.300Time31:21.40Pace9:30.12
Cool-down with Bill Cobler, Mel, and David.
Leg 4:Distance5.000Time38:25.70Pace7:41.14
With Joseph at home.
Leg 5:Distance1.000Time8:47.60Pace8:47.60
With Sarah and Matthew.

Red Crocs Miles: 19.06

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Feb 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Feb 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.20	0.00	0.00	0.50	10.70

Fast Running Friend Workout - 2018-02-12 08:39:57
Workout Totals: Distance10.700Time1:25:34.10Pace7:59.82
Ran with the kids, did a mile farlek on the track alternating 200 targeting 36 with whatever it took to not fall below 6:00 average. Joseph, Jacob, and Bonnie helped me on the fast ones. Joseph did 1,3, Jacob 2,4, Bonnie did the third one. My mile was 5:53.6.
Leg 1:Distance3.000Time23:53.90Pace7:57.97
With Jenny, William, Joseph, and Jacob.
Leg 2:Distance1.000Time8:47.80Pace8:47.80
With Matthew, Stephen, and Sarah. Matthew closed with a quarter in 1:48, new PR.
Leg 3:Distance1.050Time8:40.70Pace8:15.90
With Joseph, Jacob, and Bonnie to the track.
Leg 4:Distance1.000Time5:53.60Pace5:53.60
Fartlek mile alternating 200 fast/200 recovery.
Split 1:Distance0.132Time0:50.10Pace6:19.55 Cumilative:Distance0.132Time0:50.10Pace6:19.55
Split 2:Distance0.124Time0:36.50Pace4:54.35 Cumilative:Distance0.256Time1:26.60Pace5:38.28
Split 3:Distance0.124Time0:49.60Pace6:40.00 Cumilative:Distance0.380Time2:16.20Pace5:58.42
Split 4:Distance0.124Time0:38.20Pace5:08.06 Cumilative:Distance0.504Time2:54.40Pace5:46.03
Split 5:Distance0.124Time0:53.40Pace7:10.65 Cumilative:Distance0.628Time3:47.80Pace6:02.74
Split 6:Distance0.124Time0:36.70Pace4:55.97 Cumilative:Distance0.752Time4:24.50Pace5:51.73
Split 7:Distance0.124Time0:53.20Pace7:09.03 Cumilative:Distance0.876Time5:17.70Pace6:02.67
Split 8:Distance0.124Time0:35.90Pace4:49.52 Cumilative:Distance1.000Time5:53.60Pace5:53.60

Leg 5:Distance1.650Time14:23.00Pace8:43.03
Back to the house with Bonnie, Joseph, and Jacob.
Leg 6:Distance3.000Time23:55.10Pace7:58.37
With Jenny.

Brown Crocs 1 Miles: 10.70

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Feb 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.53	0.00	5.00	0.00	14.53

Fast Running Friend Workout - 2018-02-13 08:41:55
Workout Totals: Distance14.525Time1:52:02.90Pace7:42.85
Ran with the kids, did 8x0.625 in the canyon alternating directions with 0.125 recovery. Joseph had a cold, did only the first one with me. Jacob did 3,4 and 7,8 and kept up on both. He even took the lead on the last one for 200 meters from 200 to 400 and made me work over the last 100 as well.
Leg 1:Distance3.000Time26:21.50Pace8:47.17
With Jenny.
Leg 2:Distance1.000Time8:19.40Pace8:19.40
Warm-up with Joseph and Jacob.
Leg 3:Distance5.875Time39:55.40Pace6:47.73
Workout - 8x0.625 with 0.125 recovery.
Split 1:Distance0.625Time3:30.10Pace5:36.16 Cumilative:Distance0.625Time3:30.10Pace5:36.16
Split 2:Distance0.125Time1:26.00Pace11:28.00 Cumilative:Distance0.750Time4:56.10Pace6:34.80
Split 3:Distance0.625Time3:42.10Pace5:55.36 Cumilative:Distance1.375Time8:38.20Pace6:16.87
Split 4:Distance0.125Time1:36.30Pace12:50.40 Cumilative:Distance1.500Time10:14.50Pace6:49.67
Split 5:Distance0.625Time3:29.40Pace5:35.04 Cumilative:Distance2.125Time13:43.90Pace6:27.72
Split 6:Distance0.125Time1:32.10Pace12:16.80 Cumilative:Distance2.250Time15:16.00Pace6:47.11
Split 7:Distance0.625Time3:42.70Pace5:56.32 Cumilative:Distance2.875Time18:58.70Pace6:36.07
Split 8:Distance0.125Time1:41.20Pace13:29.60 Cumilative:Distance3.000Time20:39.90Pace6:53.30
Split 9:Distance0.625Time3:28.50Pace5:33.60 Cumilative:Distance3.625Time24:08.40Pace6:39.56
Split 10:Distance0.125Time1:31.80Pace12:14.40 Cumilative:Distance3.750Time25:40.20Pace6:50.72
Split 11:Distance0.625Time3:43.60Pace5:57.76 Cumilative:Distance4.375Time29:23.80Pace6:43.15
Split 12:Distance0.125Time1:43.30Pace13:46.40 Cumilative:Distance4.500Time31:07.10Pace6:54.91
Split 13:Distance0.625Time3:27.40Pace5:31.84 Cumilative:Distance5.125Time34:34.50Pace6:44.78
Split 14:Distance0.125Time1:40.00Pace13:20.00 Cumilative:Distance5.250Time36:14.50Pace6:54.19
Split 15:Distance0.625Time3:40.90Pace5:53.44 Cumilative:Distance5.875Time39:55.40Pace6:47.73

Leg 4:Distance0.650Time5:39.60Pace8:42.46
Cool-down with Jacob.
Leg 5:Distance1.000Time8:46.70Pace8:46.70
With Sarah and Matthew.
Leg 6:Distance3.000Time23:00.30Pace7:40.10
With Jenny.

Brown Crocs 1 Miles: 14.53

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Feb 14, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

Fast Running Friend Workout - 2018-02-14 09:12:43
Workout Totals: Distance11.000Time1:26:32.20Pace7:52.02
Jenny got a cold today, ran only 3. Stephen got a cold as well, only 1 mile. I ran with the kids, easy pace, total of 11.
Leg 1:Distance3.000Time22:16.30Pace7:25.43
With William, Joseph, and Jacob.
Leg 2:Distance1.000Time8:29.90Pace8:29.90
With Matthew.
Leg 3:Distance3.000Time23:27.90Pace7:49.30
With Joseph and Jacob.
Leg 4:Distance1.000Time8:43.80Pace8:43.80
With Stephen and Jenny.
Leg 5:Distance3.000Time23:34.30Pace7:51.43
With Jenny.

Brown Crocs 1 Miles: 11.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Feb 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.54	0.00	0.00	0.00	13.54

Fast Running Friend Workout - 2018-02-15 08:45:17
Workout Totals: Distance13.540Time1:48:52.80Pace8:02.48
Another easy day. Ran with the kids. Total of 13.5 miles. Stephen and Matthew had colds, so they did 1 and 0.5 respectively. Jenny also had a cold, ran only 4 miles.
Leg 1:Distance4.000Time33:15.30Pace8:18.82
With Jenny.
Leg 2:Distance6.000Time47:44.00Pace7:57.33
With Joseph and Jacob.
Leg 3:Distance0.500Time4:22.40Pace8:44.80
With Matthew.
Leg 4:Distance1.000Time8:07.10Pace8:07.10
With William and Stephen.
Leg 5:Distance2.040Time15:24.00Pace7:32.94
With William.

Brown Crocs 1 Miles: 13.54

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Feb 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.88	0.00	1.00	0.62	10.50

Fast Running Friend Workout - 2018-02-16 08:57:06
Workout Totals: Distance10.500Time1:18:57.40Pace7:31.16
Ran with the kids, did a pickup for 0.625 down the canyon in 3:20, and a mile on the little boy course later in 5:43. Jenny felt better, ran 7 today. Matthew still at 0.5, Stephen back to 2. Joseph and Jacob did 5 each.
Leg 1:Distance3.000Time24:53.50Pace8:17.83
With Jenny.
Leg 2:Distance0.500Time4:05.20Pace8:10.40
With Matthew.
Leg 3:Distance5.000Time36:27.60Pace7:17.48
With Joseph for the most part, did a pickup for 0.625.
Split 1:Distance2.669Time18:50.30Pace7:03.49 Cumilative:Distance2.669Time18:50.30Pace7:03.49
Split 2:Distance0.625Time3:20.20Pace5:20.32 Cumilative:Distance3.294Time22:10.50Pace6:43.92
Split 3:Distance1.706Time14:17.10Pace8:22.26 Cumilative:Distance5.000Time36:27.60Pace7:17.48

Leg 4:Distance1.000Time7:47.40Pace7:47.40
With Jenny.
Leg 5:Distance1.000Time5:43.70Pace5:43.70
Mile pickup on the little boy course.

Brown Crocs 1 Miles: 10.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Feb 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.58	0.00	4.00	0.00	16.58

Fast Running Friend Workout - 2018-02-17 09:45:40
Workout Totals: Distance16.580Time2:03:49.50Pace7:28.10
Total of 16.5. Ran with the kids. Did 2x2 down the canyon - 11:25/11:16. First one was split 5:44/5:41, second 5:34/5:42. For some reason felt strong through the first half of the second, but then could not quite maintain it. Possibly just changes of wind. Jenny did 6, Sarah 6, Julia 5, Joseph and Jacob 5, William 4, Stephen 2, Matthew 0.5, Mary 0.25.
Leg 1:Distance7.000Time48:22.50Pace6:54.64
With Jenny, except for the tempo part.
Split 1:Distance0.735Time6:26.90Pace8:46.39 Cumilative:Distance0.735Time6:26.90Pace8:46.39
Split 2:Distance2.000Time11:25.60Pace5:42.80 Cumilative:Distance2.735Time17:52.50Pace6:32.14
Split 3:Distance0.375Time3:38.70Pace9:43.20 Cumilative:Distance3.110Time21:31.20Pace6:55.18
Split 4:Distance2.000Time11:16.00Pace5:38.00 Cumilative:Distance5.110Time32:47.20Pace6:24.97
Split 5:Distance1.890Time15:35.30Pace8:14.87 Cumilative:Distance7.000Time48:22.50Pace6:54.64

Leg 2:Distance5.000Time38:23.50Pace7:40.70
With Joseph and Jacob to the car.
Leg 3:Distance2.040Time17:07.10Pace8:23.48
With William and Stephen.
Leg 4:Distance2.040Time15:50.30Pace7:45.83
With William.
Leg 5:Distance0.500Time4:06.10Pace8:12.20
With Matthew.

Brown Crocs 1 Miles: 16.58

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Feb 18, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Feb 19, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2018-02-19 12:32:31
Workout Totals: Distance12.040Time1:37:46.30Pace8:07.23
We got some snow today. I plowed, then we ran. Total of 12 for me. Joseph had a sore throat, so he ran only 3. Matthew is back to full distance. Our neighbor Bonnie ran with us, got 24:33 for 3 miles.
Leg 1:Distance5.000Time39:30.90Pace7:54.18
With Jenny and Jacob.
Leg 2:Distance1.000Time7:45.60Pace7:45.60
With Jenny.
Leg 3:Distance2.040Time17:15.10Pace8:27.40
With Stephen.
Leg 4:Distance3.000Time24:33.10Pace8:11.03
With Joseph, Bonnie, Zach, and William.
Leg 5:Distance1.000Time8:41.60Pace8:41.60
With Matthew.

Brown Crocs 1 Miles: 12.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Feb 20, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.57	0.00	0.00	0.62	11.19

Fast Running Friend Workout - 2018-02-20 10:14:23
Workout Totals: Distance11.200Time1:26:48.00Pace7:45.00
Our neighbor Bonnie is a talented runner, likes to run, but has a hard time making it happen on a regular basic. So we came up with a plan - we just run with her to school as part of our run, and then back. This gives us about 2.2 total, she ends up with a bit less than a mile. So we did that, then ran some more. Total of 11 for me. Usual distances for everybody. I did a pickup for 0.625 in 3:25 which was a decent effort as I had pants, hat, and a jacket.
Leg 1:Distance2.200Time18:10.40Pace8:15.64
With Joseph, Jacob, and Stephen (part with Bonnie).
Leg 2:Distance3.000Time22:24.00Pace7:28.00
With Joseph, Jacob, and William.
Leg 3:Distance1.000Time8:34.50Pace8:34.50
With Jenny and Matthew.
Leg 4:Distance5.000Time37:39.10Pace7:31.82
With Jenny (except for the pickup).
Split 1:Distance2.615Time20:30.30Pace7:50.48 Cumilative:Distance2.615Time20:30.30Pace7:50.48
Split 2:Distance0.625Time3:25.20Pace5:28.32 Cumilative:Distance3.240Time23:55.50Pace7:23.06
Split 3:Distance1.760Time13:43.60Pace7:47.95 Cumilative:Distance5.000Time37:39.10Pace7:31.82

Brown Crocs 1 Miles: 11.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Feb 21, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.45	0.00	0.75	0.00	11.20

Fast Running Friend Workout - 2018-02-21 10:19:29
Workout Totals: Distance11.200Time1:27:54.60Pace7:50.95
Joseph had a cold, so he ran only 2 miles today. Otherwise usual distances for everybody. I did a pickup for 0.75 with Jacob in 4:20 down the canyon.
Leg 1:Distance2.200Time17:27.00Pace7:55.91
With Joseph, and Stephen taking Bonnie to school.
Leg 2:Distance3.000Time23:17.10Pace7:45.70
With William.
Leg 3:Distance5.000Time38:34.10Pace7:42.82
With Jenny and Jacob.
Split 1:Distance2.610Time20:41.90Pace7:55.82 Cumilative:Distance2.610Time20:41.90Pace7:55.82
Split 2:Distance0.750Time4:20.30Pace5:47.07 Cumilative:Distance3.360Time25:02.20Pace7:27.08
Split 3:Distance1.640Time13:31.90Pace8:15.06 Cumilative:Distance5.000Time38:34.10Pace7:42.82

Leg 4:Distance1.000Time8:36.40Pace8:36.40
With Matthew, Jacob, and Jenny.

Brown Crocs 1 Miles: 11.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Feb 22, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.24	0.00	0.00	0.00	10.24

Fast Running Friend Workout - 2018-02-22 10:16:44
Workout Totals: Distance10.240Time1:20:23.00Pace7:51.00
A bit of taper for the boys for the Phoenix 10 K. Joseph had a cold, ran only 2.
Leg 1:Distance2.200Time17:06.50Pace7:46.59
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 2:Distance2.040Time15:49.40Pace7:45.39
With Jacob.
Leg 3:Distance1.000Time8:48.30Pace8:48.30
With Matthew, Jenny, and Sarah.
Leg 4:Distance3.000Time23:59.80Pace7:59.93
With Jenny and William.
Leg 5:Distance2.000Time14:39.00Pace7:19.50
With Jenny.

Brown Crocs 1 Miles: 10.24

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Feb 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.20	0.00	0.00	0.00	13.20

Fast Running Friend Workout - 2018-02-23 08:36:41
Workout Totals: Distance13.200Time1:48:43.70Pace8:14.22
We ran a bit in the morning anticipating to fly into Mesa for the half marathon for me, and 10 K for Joseph and Jacob. Unfortunately, our flight got cancelled. Allegiant is a small airline, and while cheap, has some issues. According to the plan, a plane was supposed to fly from Mesa to Provo in the morning, then go from Provo to LA in the late morning, and come back in the afternoon to take us to Mesa. However, the flight from Mesa could not land because of the heavy fog, circled the Provo Airport a couple of times, and flew back to Mesa. It retried in the afternoon, and made it, so our flight at first got delayed until 8 pm, but then they decided to reschedule it for the next day, which was not usable for us. We considered driving, but decided against it. So we ended up missing the race, and ran some more miles in the evening. We had a lot of snow today, so our times were slow. I managed to get in 13 miles total, though.
Leg 1:Distance3.000Time26:03.00Pace8:41.00
With Jenny and William.
Leg 2:Distance1.000Time7:30.10Pace7:30.10
Alone.
Leg 3:Distance2.200Time18:24.90Pace8:22.23
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 4:Distance1.000Time8:52.50Pace8:52.50
With Matthew, Joseph, and Jacob.
Leg 5:Distance3.000Time25:00.40Pace8:20.13
With Joseph and Jacob.
Leg 6:Distance3.000Time22:52.80Pace7:37.60
Alone.

Brown Crocs 1 Miles: 13.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Feb 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.04	0.00	1.00	0.00	14.04

Fast Running Friend Workout - 2018-02-24 08:51:35
Workout Totals: Distance14.040Time1:52:13.30Pace7:59.58
Total of 14. All of it with the kids. Joseph was not feeling 100%, ran only 3. Jenny and Jacob did 8, Julia 5, William 5, Sarah was not feeling 100%, ran only 3, Matthew 1, Stephen 3, Mary 0.25.
Leg 1:Distance3.000Time24:12.30Pace8:04.10
With William and Zach.
Leg 2:Distance2.040Time16:37.00Pace8:08.73
With William, Stephen, and Zach.
Leg 3:Distance1.000Time8:58.50Pace8:58.50
With Matthew and Stephen.
Leg 4:Distance3.000Time23:56.80Pace7:58.93
With Jenny, Joseph, Jacob, and Bonnie.
Leg 5:Distance5.000Time38:28.70Pace7:41.74
With Jacob - first half with Jenny and Julia.
Split 1:Distance2.500Time20:39.90Pace8:15.96 Cumilative:Distance2.500Time20:39.90Pace8:15.96
Split 2:Distance1.000Time6:00.60Pace6:00.60 Cumilative:Distance3.500Time26:40.50Pace7:37.29
Split 3:Distance1.500Time11:48.20Pace7:52.13 Cumilative:Distance5.000Time38:28.70Pace7:41.74

Brown Crocs 1 Miles: 14.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Feb 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. Russian branch today. On the way back barely avoided an accident on I-15. We were in the car pool lane, and all of a sudden a car crossed several lanes of traffic coming from the second rightmost lane going perpendicular to the regular driving direction. I hit the breaks and gradually swerved as far to the left as I could. I thought we were going to hit it, and was planning on reducing the impact area while holding tight onto the steering wheel in hopes that the forward motion and the weight of our van would allow us to stay reasonably stable. But fortunatelly the driver of the other car regained some measure of control just in time and was able to turn the car in the normal driving direction right before we would have hit it. So we passed it safely with no contact with maybe a foot of clearance. I see this experience as a reminder from the Lord that while we live in a dangerous world He is watching over us.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Feb 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.54	0.00	2.00	0.00	10.54

Fast Running Friend Workout - 2018-02-26 08:55:40
Workout Totals: Distance10.540Time1:16:38.00Pace7:16.24
Total of 10.5, ran with the kids, did a 2 mile tempo in 11:14 with the first 0.25 up the canyon, then a mile down, and the rest along the Provo River on a slight downhill. Felt strong, the mile down the Canyon was 5:32. Usual distances for the kids. Matthew ran a mile PR of 7:52.6 on the little boy course. Splits: 1:54, 2:00, 2:01, 1:57.
Leg 1:Distance1.000Time6:59.80Pace6:59.80
With Jenny.
Leg 2:Distance3.000Time21:45.30Pace7:15.10
With Joseph, Jacob, and William.
Leg 3:Distance1.000Time7:52.60Pace7:52.60
With Matthew and Jacob.
Leg 4:Distance5.540Time40:00.30Pace7:13.27
With Jenny - except for the tempo.
Split 1:Distance2.520Time20:47.50Pace8:15.04 Cumilative:Distance2.520Time20:47.50Pace8:15.04
Split 2:Distance2.000Time11:14.90Pace5:37.45 Cumilative:Distance4.520Time32:02.40Pace7:05.31
Split 3:Distance1.020Time7:57.90Pace7:48.53 Cumilative:Distance5.540Time40:00.30Pace7:13.27

Brown Crocs 1 Miles: 10.54

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Feb 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.30	0.00	0.00	0.00	13.30

Fast Running Friend Workout - 2018-02-27 08:36:29
Workout Totals: Distance13.300Time1:42:40.20Pace7:43.17
Total of 13. Usual distances for the kids.
Leg 1:Distance3.000Time23:38.50Pace7:52.83
With Jenny and William.
Leg 2:Distance2.200Time16:43.70Pace7:36.23
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance4.000Time28:43.90Pace7:10.98
With Joseph and Jacob.
Leg 4:Distance0.100Time0:50.70Pace8:27.00
False start with Matthew and Sarah - he tripped and wanted a bandaid.
Leg 5:Distance1.000Time8:55.00Pace8:55.00
With Matthew and Sarah.
Leg 6:Distance3.000Time23:48.40Pace7:56.13
With Jenny.

Brown Crocs 1 Miles: 13.30

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Feb 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.70	0.00	5.00	0.00	15.70

Fast Running Friend Workout - 2018-02-28 08:35:11
Workout Totals: Distance15.700Time1:56:07.40Pace7:23.78
Ran with the kids, did 8x0.625 alternating directions in the canyon, 0.125 rest except between 5 and 6 due to a bathroom break. Joseph tried to do the first one with me, but was not feeling well, and could not keep up. Julia started the first one with us to see how long she could keep up - made it to about a quarter and finished in 3:51. Jacob did 3,4,7,8 with me. I tried to keep them all in the 3:30 down/3:45 up range, but 5 and 6 somehow ended up being faster. I also noticed that I was choosing a faster jog in the recovery. So maybe my fitness improved a bit.
Leg 1:Distance3.000Time23:34.00Pace7:51.33
With Jenny and William.
Leg 2:Distance2.200Time17:01.20Pace7:44.18
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time8:33.50Pace8:33.50
Warm-up with Joseph, Jacob, and Julia.
Leg 4:Distance6.250Time42:03.60Pace6:43.78
Workout.
Split 1:Distance0.625Time3:28.70Pace5:33.92 Cumilative:Distance0.625Time3:28.70Pace5:33.92
Split 2:Distance0.125Time1:22.00Pace10:56.00 Cumilative:Distance0.750Time4:50.70Pace6:27.60
Split 3:Distance0.625Time3:42.70Pace5:56.32 Cumilative:Distance1.375Time8:33.40Pace6:13.38
Split 4:Distance0.125Time1:21.60Pace10:52.80 Cumilative:Distance1.500Time9:55.00Pace6:36.67
Split 5:Distance0.625Time3:28.60Pace5:33.76 Cumilative:Distance2.125Time13:23.60Pace6:18.16
Split 6:Distance0.125Time1:27.20Pace11:37.60 Cumilative:Distance2.250Time14:50.80Pace6:35.91
Split 7:Distance0.625Time3:43.40Pace5:57.44 Cumilative:Distance2.875Time18:34.20Pace6:27.55
Split 8:Distance0.125Time1:27.50Pace11:40.00 Cumilative:Distance3.000Time20:01.70Pace6:40.57
Split 9:Distance0.625Time3:25.00Pace5:28.00 Cumilative:Distance3.625Time23:26.70Pace6:28.06
Split 10:Distance0.125Time1:24.60Pace11:16.80 Cumilative:Distance3.750Time24:51.30Pace6:37.68
Split 11:Distance0.625Time3:37.60Pace5:48.16 Cumilative:Distance4.375Time28:28.90Pace6:30.61
Split 12:Distance0.500Time4:45.70Pace9:31.40 Cumilative:Distance4.875Time33:14.60Pace6:49.15
Split 13:Distance0.625Time3:28.20Pace5:33.12 Cumilative:Distance5.500Time36:42.80Pace6:40.51
Split 14:Distance0.125Time1:40.00Pace13:20.00 Cumilative:Distance5.625Time38:22.80Pace6:49.39
Split 15:Distance0.625Time3:40.80Pace5:53.28 Cumilative:Distance6.250Time42:03.60Pace6:43.78

Leg 5:Distance0.250Time2:21.10Pace9:24.40
Cool-down with Jacob.
Leg 6:Distance1.000Time8:38.50Pace8:38.50
With Jenny, Sarah, and Matthew.
Leg 7:Distance2.000Time13:55.50Pace6:57.75
With Jenny on the hilly out and back course by the house.

Brown Crocs 1 Miles: 15.70

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Mar 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2018-03-01 08:32:25
Workout Totals: Distance12.040Time1:35:04.90Pace7:53.83
Easy runs with the kids. Usual distances. Total of 12.
Leg 1:Distance3.000Time23:23.40Pace7:47.80
With Jenny and William.
Leg 2:Distance2.000Time15:50.60Pace7:55.30
With Stephen, Joseph, and Jacob.
Leg 3:Distance4.000Time31:36.70Pace7:54.18
With Joseph and Jacob.
Leg 4:Distance1.000Time8:19.50Pace8:19.50
With Jenny and Matthew.
Leg 5:Distance2.040Time15:54.70Pace7:47.99
With Jenny.

Brown Crocs 1 Miles: 12.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Mar 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2018-03-02 08:44:04
Workout Totals: Distance12.040Time1:35:32.40Pace7:56.11
12 total, easy runs with the kids, usual distances.
Leg 1:Distance2.040Time16:46.30Pace8:13.28
With Jenny and Stephen.
Leg 2:Distance3.000Time23:44.90Pace7:54.97
With William, Joseph, and Jacob.
Leg 3:Distance3.000Time23:52.10Pace7:57.37
With Joseph and Jacob.
Leg 4:Distance1.000Time8:09.60Pace8:09.60
With Matthew and Jenny.
Leg 5:Distance3.000Time22:59.50Pace7:39.83
With Jenny.

Brown Crocs 1 Miles: 12.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Mar 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.25	1.00	4.00	0.00	18.25

Fast Running Friend Workout - 2018-03-03 08:49:35
Workout Totals: Distance18.250Time2:17:15.50Pace7:31.26
Total of 19, ran with the kids, usual Saturday distances, squeezed in 2x2 down the canyon. There was some headwind, especially in the first one, which I did in 11:36 (5:48, 5:48). The headwind subsided some in the second, plus was was better warmed up, so I ran it in 11:17(5:40, 5:37). Stephen set a course record for the hilly 3 mile course out and back - 23:37, splits 8:09, 7:54, 7:34 - that last mile is slow, has significant uphill, so 7:34 on it at the end of 3 was very good. William did 6:25.7 on the uphill mile in the middle of 5 miles, which I think is also a very good result. His splits were 96, 97, 98, 94. The target was 6:30.
Leg 1:Distance3.000Time23:37.70Pace7:52.57
With Stephen.
Leg 2:Distance9.000Time1:03:47.90Pace7:05.32
With Jenny, Joseph, and Jacob - except for the tempo.
Split 1:Distance0.730Time6:04.00Pace8:18.63 Cumilative:Distance0.730Time6:04.00Pace8:18.63
Split 2:Distance2.000Time11:36.20Pace5:48.10 Cumilative:Distance2.730Time17:40.20Pace6:28.35
Split 3:Distance1.250Time10:44.80Pace8:35.84 Cumilative:Distance3.980Time28:25.00Pace7:08.39
Split 4:Distance2.000Time11:17.60Pace5:38.80 Cumilative:Distance5.980Time39:42.60Pace6:38.43
Split 5:Distance3.020Time24:05.30Pace7:58.58 Cumilative:Distance9.000Time1:03:47.90Pace7:05.32

Leg 3:Distance5.000Time39:04.90Pace7:48.98
With William.
Split 1:Distance2.270Time18:40.00Pace8:13.39 Cumilative:Distance2.270Time18:40.00Pace8:13.39
Split 2:Distance1.000Time6:25.70Pace6:25.70 Cumilative:Distance3.270Time25:05.70Pace7:40.46
Split 3:Distance1.730Time13:59.20Pace8:05.09 Cumilative:Distance5.000Time39:04.90Pace7:48.98

Leg 4:Distance1.000Time8:18.40Pace8:18.40
With Sarah and Matthew.
Leg 5:Distance0.250Time2:26.60Pace9:46.40
With Mary.

Brown Crocs 1 Miles: 18.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Mar 04, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Mar 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.08	0.00	0.00	0.00	13.08

Fast Running Friend Workout - 2018-03-05 08:43:35
Workout Totals: Distance13.080Time1:40:51.00Pace7:42.61
Easy runs with the kids, usual distances. Total of 13 for me. Bonnie ran with us today, so that made Stephen run faster. He did 15:18 on the 2.04 mile course, Bonnie got 15:27 - last mile was 7:27 for Stephen, 7:36 for Bonnie.
Leg 1:Distance1.000Time6:58.30Pace6:58.30
Alone.
Leg 2:Distance2.040Time15:18.50Pace7:30.25
With Stephen, part with Bonnie, Jospeh.
Leg 3:Distance4.000Time31:29.90Pace7:52.48
With Joseph and Jacob.
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance4.000Time31:29.90Pace7:52.48 Cumilative:Distance4.000Time31:29.90Pace7:52.48

Leg 4:Distance1.000Time8:18.50Pace8:18.50
With Sarah, William, and Matthew.
Leg 5:Distance2.040Time16:16.40Pace7:58.63
With William.
Leg 6:Distance3.000Time22:29.40Pace7:29.80
With Jenny.

Brown Crocs 1 Miles: 13.08

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Mar 06, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.38	0.00	3.75	0.62	11.75

Fast Running Friend Workout - 2018-03-06 10:48:37
Workout Totals: Distance11.750Time1:25:44.10Pace7:17.80
Did the usual kids runs, also did a workout 8x0.625 alternating up and down the canyon with 0.125 recovery except between 4th and 5th due to a bathroom break. Joseph was struggling today, was able to keep up somewhat only on the his first - my third (3:30 down), then 3:52 up (2nd), 3:48 down (5th), and 4:00 (6th). Jenny did my first and almost kept up running in it in 3:33. Jacob kept up on all of his (1,2,5,6) even though we ran 2nd, 5th and 6th quite a bit faster than planned (3:38, 3:22, 3:39). I surprised myself on the last one with the last uphill quarter in 79, which gave me 3:31.8 for the repeat - only 1.8 slower than the downhill target.
Leg 1:Distance2.200Time17:02.00Pace7:44.55
With Jacob, William, and Stephen taking Bonnie to school.
Leg 2:Distance1.000Time7:02.90Pace7:02.90
With Joseph and William.
Leg 3:Distance1.050Time8:31.10Pace8:06.76
Warm-up with Joseph, Jacob, and Jenny.
Leg 4:Distance6.250Time42:48.20Pace6:50.91
Workout.
Split 1:Distance0.625Time3:28.90Pace5:34.24 Cumilative:Distance0.625Time3:28.90Pace5:34.24
Split 2:Distance0.125Time1:28.20Pace11:45.60 Cumilative:Distance0.750Time4:57.10Pace6:36.13
Split 3:Distance0.625Time3:38.50Pace5:49.60 Cumilative:Distance1.375Time8:35.60Pace6:14.98
Split 4:Distance0.125Time1:43.20Pace13:45.60 Cumilative:Distance1.500Time10:18.80Pace6:52.53
Split 5:Distance0.625Time3:29.20Pace5:34.72 Cumilative:Distance2.125Time13:48.00Pace6:29.65
Split 6:Distance0.125Time1:31.50Pace12:12.00 Cumilative:Distance2.250Time15:19.50Pace6:48.67
Split 7:Distance0.625Time3:43.60Pace5:57.76 Cumilative:Distance2.875Time19:03.10Pace6:37.60
Split 8:Distance0.500Time4:46.30Pace9:32.60 Cumilative:Distance3.375Time23:49.40Pace7:03.53
Split 9:Distance0.625Time3:22.90Pace5:24.64 Cumilative:Distance4.000Time27:12.30Pace6:48.07
Split 10:Distance0.125Time1:38.40Pace13:07.20 Cumilative:Distance4.125Time28:50.70Pace6:59.56
Split 11:Distance0.625Time3:39.80Pace5:51.68 Cumilative:Distance4.750Time32:30.50Pace6:50.63
Split 12:Distance0.125Time1:40.30Pace13:22.40 Cumilative:Distance4.875Time34:10.80Pace7:00.68
Split 13:Distance0.625Time3:27.80Pace5:32.48 Cumilative:Distance5.500Time37:38.60Pace6:50.65
Split 14:Distance0.125Time1:37.80Pace13:02.40 Cumilative:Distance5.625Time39:16.40Pace6:58.92
Split 15:Distance0.625Time3:31.80Pace5:38.88 Cumilative:Distance6.250Time42:48.20Pace6:50.91

Leg 5:Distance0.250Time2:07.80Pace8:31.20
Cool-down with Joseph.
Leg 6:Distance1.000Time8:12.10Pace8:12.10
With Matthew.

Brown Crocs 1 Miles: 11.75

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Mar 07, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.24	0.00	0.00	0.00	12.24

Fast Running Friend Workout - 2018-03-07 08:27:39
Workout Totals: Distance12.240Time1:34:06.30Pace7:41.30
Easy runs with the kids, total of 12.
Leg 1:Distance3.000Time23:20.10Pace7:46.70
With William and Jenny.
Leg 2:Distance2.200Time16:04.10Pace7:18.23
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance4.000Time30:56.30Pace7:44.07
With Joseph and Jacob.
Leg 4:Distance1.000Time7:54.40Pace7:54.40
With Matthew and Jenny.
Leg 5:Distance2.040Time15:51.40Pace7:46.37
With Jenny.

Brown Crocs 1 Miles: 12.24

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Mar 08, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.84	0.00	0.00	0.37	13.21

Fast Running Friend Workout - 2018-03-08 08:09:01
Workout Totals: Distance13.209Time1:46:22.60Pace8:03.20
Ran with the kids as usual, did a 400 meter time trial on the track at Orem High with Joseph and Jacob. We are now at about the same level, so I just raced them. I ended up winning with 65.8, Joseph 66.2 (PR), Jacob 67.8 (PR). Matthew also ran a mile PR of 7:49.3 (2:00, 1:58, 1:59, 1:52) on the little boy course (out and back, minor up on the way out).
Leg 1:Distance3.000Time23:55.70Pace7:58.57
With Jenny and William.
Leg 2:Distance2.200Time16:46.40Pace7:37.45
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.561Time13:26.40Pace8:36.59
Warm-up with Joseph and Jacob + strides.
Split 1:Distance1.000Time8:15.20Pace8:15.20 Cumilative:Distance1.000Time8:15.20Pace8:15.20
Split 2:Distance0.062Time0:18.70Pace5:01.61 Cumilative:Distance1.062Time8:33.90Pace8:03.90
Split 3:Distance0.062Time0:45.60Pace12:15.48 Cumilative:Distance1.124Time9:19.50Pace8:17.78
Split 4:Distance0.062Time0:18.70Pace5:01.61 Cumilative:Distance1.186Time9:38.20Pace8:07.52
Split 5:Distance0.375Time3:48.20Pace10:08.53 Cumilative:Distance1.561Time13:26.40Pace8:36.59

Leg 4:Distance0.248Time1:05.80Pace4:25.32
400 meter time trial with Joseph and Jacob.
Leg 5:Distance2.200Time18:34.20Pace8:26.45
Cool-down with Joseph and Jacob.
Leg 6:Distance3.000Time24:44.80Pace8:14.93
With Jenny.
Leg 7:Distance1.000Time7:49.30Pace7:49.30
With Matthew.

Brown Crocs 1 Miles: 13.21

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Mar 09, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.20	1.00	0.00	0.00	12.20

Fast Running Friend Workout - 2018-03-09 08:50:55
Workout Totals: Distance12.200Time1:35:35.80Pace7:50.15
Easy runs with the kids for the most part - usual distances. Joseph, Jacob, and I paced Julia in a mile time trial on the track. She ran 6:14.2 (89, 92, 95, 95) and finally was able to break her 1.5 year old PR of 6:18. She needs to improve by another 14 seconds to get her driving learner's permit.
Leg 1:Distance3.000Time23:21.20Pace7:47.07
With Jenny and William.
Leg 2:Distance2.200Time16:16.60Pace7:23.91
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.050Time9:03.10Pace8:37.24
Warm-up to the track with Julia, Joseph, and Jacob.
Leg 4:Distance1.000Time6:14.20Pace6:14.20
Julia's mile time trial - Joseph and Jacob helped pace.
Leg 5:Distance0.950Time8:56.10Pace9:24.32
Cool-down with Julia, Joseph, and Jacob.
Leg 6:Distance1.000Time8:03.00Pace8:03.00
With Matthew, Joseph, and Jacob.
Leg 7:Distance3.000Time23:41.60Pace7:53.87
With Jenny.

Brown Crocs 1 Miles: 12.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Mar 10, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.44	0.00	0.00	0.00	10.44

Fast Running Friend Workout - 2018-03-10 19:28:20
Workout Totals: Distance10.440Time1:20:51.30Pace7:44.68
Spent most of the day at the chess tournament - Utah Elementary Championship. Results: Jacob (5th grade) - 4 wins, 2 losses, 4 points, 11th place. William (3rd grade) - 5 wins, 1 loss, 5 points, 6th place. Stephen (1st grade) - 2 wins, 3 draws, 1 loss, 3.5 points. Matthew (kindergarten) - 1 win, 1 draw, 4 losses, 1.5 points. Stephen discovered a new skill - how to draw in a losing position. Turns out the following trick works at least among the average players in the 1st grade division. If you are a piece or two down, just trade queens and try to blockade the pawns as much as possible. The opponent does not know how to win from there, gets bored, and starts moving his pieces back and forth. You also move the same piece back and forth. When this happened three times, declare a draw by repetition. While this is a cool trick, though, we need to teach Stephen how to not get into that position in the first place. Chances are very high that if a player does not know how to win with a piece or especially two up, he is not that hard to beat if you start with equal material. Running wise, the distances were reduced for everybody due to the late arrival - I ran 10, Jenny 3, Joseph and Jacob 4, William 3, Stephen 2, Matthew 1.
Leg 1:Distance1.000Time7:50.40Pace7:50.40
With Joseph, Jacob, William, and Matthew.
Leg 2:Distance2.040Time17:00.00Pace8:20.00
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance1.000Time6:50.60Pace6:50.60
With Jacob.
Leg 4:Distance3.400Time25:13.50Pace7:25.15
Alone.
Leg 5:Distance3.000Time23:56.80Pace7:58.93
With Jenny.

Brown Crocs 1 Miles: 10.44

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Mar 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest - went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Mar 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.04	0.00	0.00	0.00	13.04

Fast Running Friend Workout - 2018-03-12 08:48:11
Workout Totals: Distance13.040Time1:41:27.70Pace7:46.85
Usual runs today except for Matthew who set a mile record of 7:43.6 on the little boy course (1:56, 2:00, 1:57, 1:50).
Leg 1:Distance3.000Time22:53.20Pace7:37.73
With Jenny.
Leg 2:Distance3.000Time23:48.10Pace7:56.03
With Joseph, Jacob, and William.
Leg 3:Distance1.000Time7:31.80Pace7:31.80
With Joseph and Jacob.
Leg 4:Distance3.000Time21:55.80Pace7:18.60
With Jenny.
Leg 5:Distance1.000Time7:43.60Pace7:43.60
With Matthew.
Leg 6:Distance2.040Time17:35.20Pace8:37.25
With Stephen.

Brown Crocs 1 Miles: 13.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Mar 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.37	0.00	4.38	0.62	16.37

Fast Running Friend Workout - 2018-03-13 08:58:13
Workout Totals: Distance16.365Time1:59:55.90Pace7:19.71
Runs with the kids. Did a workout 8x0.625 with 0.125 recovery alternating directions in the canyon. Joseph did the third one with me, dropped back a second, his side ache was bothering him again, so that was all he did. Jacob did 1,2,5,6 with me. He struggled but was able to keep up on all. I had a bit more rest before the last one due to a VPB, and then surprised myself with 77 kick uphill and 3:30 for the last interval.
Leg 1:Distance2.040Time14:52.70Pace7:17.60
With Jenny.
Leg 2:Distance2.200Time16:35.50Pace7:32.50
With Joseph, Jacob, William, and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time7:18.80Pace7:18.80
With William and Joseph.
Leg 4:Distance1.000Time8:01.90Pace8:01.90
Warm-up with Joseph and Jacob.
Leg 5:Distance5.875Time39:41.10Pace6:45.29
8x0.625 workout.
Split 1:Distance0.625Time3:24.80Pace5:27.68 Cumilative:Distance0.625Time3:24.80Pace5:27.68
Split 2:Distance0.125Time1:35.40Pace12:43.20 Cumilative:Distance0.750Time5:00.20Pace6:40.27
Split 3:Distance0.625Time3:43.30Pace5:57.28 Cumilative:Distance1.375Time8:43.50Pace6:20.73
Split 4:Distance0.125Time1:32.20Pace12:17.60 Cumilative:Distance1.500Time10:15.70Pace6:50.47
Split 5:Distance0.625Time3:29.60Pace5:35.36 Cumilative:Distance2.125Time13:45.30Pace6:28.38
Split 6:Distance0.125Time1:38.50Pace13:08.00 Cumilative:Distance2.250Time15:23.80Pace6:50.58
Split 7:Distance0.625Time3:39.20Pace5:50.72 Cumilative:Distance2.875Time19:03.00Pace6:37.57
Split 8:Distance0.125Time1:40.90Pace13:27.20 Cumilative:Distance3.000Time20:43.90Pace6:54.63
Split 9:Distance0.625Time3:27.90Pace5:32.64 Cumilative:Distance3.625Time24:11.80Pace6:40.50
Split 10:Distance0.125Time1:44.70Pace13:57.60 Cumilative:Distance3.750Time25:56.50Pace6:55.07
Split 11:Distance0.625Time3:44.10Pace5:58.56 Cumilative:Distance4.375Time29:40.60Pace6:46.99
Split 12:Distance0.125Time1:38.50Pace13:08.00 Cumilative:Distance4.500Time31:19.10Pace6:57.58
Split 13:Distance0.625Time3:27.50Pace5:32.00 Cumilative:Distance5.125Time34:46.60Pace6:47.14
Split 14:Distance0.125Time1:24.10Pace11:12.80 Cumilative:Distance5.250Time36:10.70Pace6:53.47
Split 15:Distance0.625Time3:30.40Pace5:36.64 Cumilative:Distance5.875Time39:41.10Pace6:45.29

Leg 6:Distance0.250Time2:08.30Pace8:33.20
Cool-down.
Leg 7:Distance1.000Time7:57.00Pace7:57.00
With Jenny and Matthew.
Leg 8:Distance3.000Time23:20.60Pace7:46.87
With Jenny.

Brown Crocs 1 Miles: 16.36

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Mar 14, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	0.00	0.00	12.20

Fast Running Friend Workout - 2018-03-14 08:47:22
Workout Totals: Distance12.200Time1:34:13.40Pace7:43.39
Easy runs with the kids for the most part, usual distances. Did Jenny's 2 mile tempo run on the hilly out and back 2 miler course in 13:42.
Leg 1:Distance3.000Time23:31.10Pace7:50.37
With Jenny and William.
Leg 2:Distance2.200Time17:21.80Pace7:53.55
With Stephen, Joseph, and Jacob.
Leg 3:Distance4.000Time31:23.20Pace7:50.80
With Jacob and Joseph.
Leg 4:Distance1.000Time8:15.00Pace8:15.00
With Jenny and Matthew.
Leg 5:Distance2.000Time13:42.30Pace6:51.15
With Jenny on the ward 2 miler course.

Brown Crocs 1 Miles: 12.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Mar 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.26	0.00	0.00	0.12	13.38

Fast Running Friend Workout - 2018-03-15 08:47:35
Workout Totals: Distance13.382Time1:44:36.40Pace7:49.02
Ran with the kids, did 800 meter time trial on the track with Joseph and Jacob. We raced each other. It was close. I got 2:25.6, Joseph 2:25.7, Jacob 2:26.6. Joseph took us through the first 200 in 33, then I took over and slowed down too much I think - 37. After that we just could not get going again and ran 38, 37. I barely edged Joseph in the kick. Joseph got a 4+ second PR, Jacob almost 8 seconds.
Leg 1:Distance1.000Time7:50.90Pace7:50.90
With Jenny.
Leg 2:Distance2.200Time16:48.80Pace7:38.55
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance1.000Time7:33.40Pace7:33.40
With William, Joseph, and Jacob.
Leg 4:Distance1.561Time13:14.40Pace8:28.90
Warm-up with strides.
Split 1:Distance1.000Time8:05.90Pace8:05.90 Cumilative:Distance1.000Time8:05.90Pace8:05.90
Split 2:Distance0.062Time0:18.40Pace4:56.77 Cumilative:Distance1.062Time8:24.30Pace7:54.86
Split 3:Distance0.062Time0:44.30Pace11:54.52 Cumilative:Distance1.124Time9:08.60Pace8:08.08
Split 4:Distance0.062Time0:17.70Pace4:45.48 Cumilative:Distance1.186Time9:26.30Pace7:57.49
Split 5:Distance0.375Time3:48.10Pace10:08.27 Cumilative:Distance1.561Time13:14.40Pace8:28.90

Leg 5:Distance0.020Time0:05.60Pace4:40.00
False start.
Leg 6:Distance0.498Time2:25.60Pace4:52.37
800 meter time trial.
Leg 7:Distance2.100Time16:39.70Pace7:56.05
Cool-down.
Leg 8:Distance1.003Time8:01.40Pace7:59.96
With Jenny and Matthew.
Leg 9:Distance4.000Time31:56.60Pace7:59.15
With Jenny.

Brown Crocs 1 Miles: 13.38

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Mar 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.00	12.25

Fast Running Friend Workout - 2018-03-16 10:15:31
Workout Totals: Distance12.250Time1:31:00.00Pace7:25.71
Usual runs + Stephen's mile time trial on the track today. Everybody who could paced him - Jenny, Julia, Joseph, Jacob, William, and myself. He ran a PR of 6:48.8 with the splits of 1:37, 1:40, 1:41, 1:48. In the last lap he had a mental lapse and panicked between 1200 and 1400 and slowed down to 8:00 pace. I told him he would have to run another mile all out immediately afterwards if he did not get his PR of 6:56. That triggered his comfort maximizer from a coast to a kick and he ran the last 200 in 48 (6:26 pace) and secured his PR. But fitness-wise, without the panic, I think he would have run around 6:40 or maybe a bit under.
Leg 1:Distance2.200Time16:22.10Pace7:26.41
With Joseph and Jacob taking Bonnie to school.
Leg 2:Distance1.050Time9:07.50Pace8:41.43
Warm-up with Stephen, William, Joseph, Jacob, Julia, and Jenny.
Leg 3:Distance1.000Time6:48.80Pace6:48.80
Stephen's mile time trial.
Leg 4:Distance1.000Time8:48.10Pace8:48.10
Cool-down with everybody back to the house.
Leg 5:Distance1.000Time7:43.60Pace7:43.60
With Jenny, Joseph, and Jacob - I think.
Leg 6:Distance5.000Time33:49.60Pace6:45.92
Alone.
Leg 7:Distance1.000Time8:20.30Pace8:20.30
With Matthew.

Brown Crocs 1 Miles: 12.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Mar 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.19	0.00	4.00	0.12	17.31

Fast Running Friend Workout - 2018-03-17 08:45:21
Workout Totals: Distance17.310Time2:10:06.20Pace7:30.96
More or less usual Saturday runs. Chad joined us today. We did 2x2 miles down the canyon. There was some headwind. On the first one, Joseph ran with us for about the first 1 K, then faded and coasted. We went through the first mile in 5:41. Then Chad picked up, I tried to go with him, but did not have the juice. That wore me out. I ran the second mile in 5:46. Chad did 11:14 with the second mile in 5:33. On the second interval Jacob joined us. This time, knowing that Chad was stronger today, I made sure to draft. We went through the first mile in 5:33. I felt better than in the first interval. However, Jacob was struggling, so around the 2 K mark I backed off to provide a wind block for Jacob, while Chad ran ahead. Jacob and I stayed together. He had a good kick at the end and finished in 11:11.7, which is his course PR. I had to avoid the bikers at the end, and finished just a bit behind him. Chad miscounted the markers and finished 0.25 miles early. He then realized his mistake and tried to get going, but did not have the juice. So he ended up with around 11:15 on the second interval. Then we ran more miles with William and tested Chad's top end speed in the process using me as a benchmark/someone to race in 100 meters uphill. In the first one I ran 16.1, Chad 15.5. On the second one, I found another gear and we both ran 15.5.
Leg 1:Distance2.040Time16:20.70Pace8:00.74
With Chad and Stephen.
Leg 2:Distance9.270Time1:06:27.90Pace7:10.19
With Chad, Joseph, and Jacob.
Split 1:Distance1.500Time11:43.70Pace7:49.13 Cumilative:Distance1.500Time11:43.70Pace7:49.13
Split 2:Distance2.000Time11:27.40Pace5:43.70 Cumilative:Distance3.500Time23:11.10Pace6:37.46
Split 3:Distance0.750Time7:26.50Pace9:55.33 Cumilative:Distance4.250Time30:37.60Pace7:12.38
Split 4:Distance2.000Time11:12.20Pace5:36.10 Cumilative:Distance6.250Time41:49.80Pace6:41.57
Split 5:Distance3.020Time24:38.10Pace8:09.44 Cumilative:Distance9.270Time1:06:27.90Pace7:10.19

Leg 3:Distance5.000Time38:46.40Pace7:45.28
With Chad and William.
Split 1:Distance2.580Time20:15.50Pace7:51.12 Cumilative:Distance2.580Time20:15.50Pace7:51.12
Split 2:Distance0.063Time0:16.10Pace4:15.56 Cumilative:Distance2.643Time20:31.60Pace7:45.99
Split 3:Distance0.625Time5:18.70Pace8:29.92 Cumilative:Distance3.268Time25:50.30Pace7:54.39
Split 4:Distance0.062Time0:15.50Pace4:10.00 Cumilative:Distance3.330Time26:05.80Pace7:50.21
Split 5:Distance1.670Time12:40.60Pace7:35.45 Cumilative:Distance5.000Time38:46.40Pace7:45.28

Leg 4:Distance1.000Time8:31.20Pace8:31.20
With Sarah and Matthew.

Brown Crocs 1 Miles: 17.31

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Mar 18, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Mar 19, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

Fast Running Friend Workout - 2018-03-19 08:46:41
Workout Totals: Distance11.000Time1:27:09.50Pace7:55.41
Usual runs for everybody. Total of 11 for me.
Leg 1:Distance3.000Time23:04.00Pace7:41.33
With William and Jenny (I think).
Leg 2:Distance4.000Time31:50.80Pace7:57.70
With Joseph and Jacob.
Leg 3:Distance1.000Time8:22.30Pace8:22.30
With Matthew.
Leg 4:Distance3.000Time23:52.40Pace7:57.47
With Jenny.

Brown Crocs 1 Miles: 11.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Mar 20, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.30	0.00	1.00	1.25	13.55

Fast Running Friend Workout - 2018-03-20 08:48:21
Workout Totals: Distance13.551Time1:53:54.60Pace8:24.36
Mile time trials today. First, Joseph, Jacob, and I cooperatively raced each other. I lead the first 300, then Joseph took over to 500, then Jacob to 700. I took over again at 700 and led to 900, then Joseph led to 1100. Jacob was struggling at that point, so I took the last 300. Joseph and I had a sprint finish over the last 100. I was able to hold him off - barely. I ended up with 5:14.6, he got 5:15.0, Jacob 5:16.2.
Leg 1:Distance2.040Time15:28.10Pace7:34.95
Leg 2:Distance2.200Time17:28.10Pace7:56.41
Leg 3:Distance1.561Time13:45.60Pace8:48.89
Split 1:Distance1.000Time8:33.20Pace8:33.20 Cumilative:Distance1.000Time8:33.20Pace8:33.20
Split 2:Distance0.062Time0:19.00Pace5:06.45 Cumilative:Distance1.062Time8:52.20Pace8:21.13
Split 3:Distance0.062Time0:51.10Pace13:44.19 Cumilative:Distance1.124Time9:43.30Pace8:38.95
Split 4:Distance0.062Time0:18.80Pace5:03.23 Cumilative:Distance1.186Time10:02.10Pace8:27.67
Split 5:Distance0.375Time3:43.50Pace9:56.00 Cumilative:Distance1.561Time13:45.60Pace8:48.89

Leg 4:Distance1.000Time5:14.60Pace5:14.60
Leg 5:Distance0.750Time7:33.00Pace10:04.00
Leg 6:Distance0.250Time1:23.50Pace5:34.00
Leg 7:Distance0.750Time7:30.70Pace10:00.93
Leg 8:Distance1.000Time5:50.20Pace5:50.20
Leg 9:Distance1.000Time8:17.80Pace8:17.80
Leg 10:Distance2.000Time23:38.90Pace11:49.45
Leg 11:Distance1.000Time7:44.10Pace7:44.10

Brown Crocs 1 Miles: 13.55

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Mar 21, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	0.00	0.00	12.20

Fast Running Friend Workout - 2018-03-21 10:24:16
Workout Totals: Distance12.200Time1:36:05.10Pace7:52.55
Usual runs with the kids.
Leg 1:Distance2.200Time17:18.00Pace7:51.82
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 2:Distance4.000Time31:46.10Pace7:56.52
With Joseph, Jacob, and William (I think).
Leg 3:Distance5.000Time39:06.10Pace7:49.22
With Jenny.
Leg 4:Distance1.000Time7:54.90Pace7:54.90
With Matthew and Jenny.

Brown Crocs 1 Miles: 12.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Mar 22, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.20	0.00	0.00	0.00	13.20

Fast Running Friend Workout - 2018-03-22 10:23:34
Workout Totals: Distance13.200Time1:43:09.40Pace7:48.89
Usual easy runs. Matthew set a mile PR on the little boy course - 7:35.6.
Leg 1:Distance2.200Time17:13.20Pace7:49.64
With Joseph, Jacob, and William, and Stephen taking Bonnie to school.
Leg 2:Distance4.000Time31:24.60Pace7:51.15
With Joseph and Jacob.
Leg 3:Distance6.000Time46:56.00Pace7:49.33
With Jenny.
Leg 4:Distance1.000Time7:35.60Pace7:35.60
With William and Matthew.

Brown Crocs 1 Miles: 13.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Mar 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.45	0.00	0.75	0.00	12.20

Fast Running Friend Workout - 2018-03-23 10:15:27
Workout Totals: Distance12.200Time1:32:27.40Pace7:34.70
Usual runs, except Joseph ran only 3 to be fresh for the chess tournament in the evening. I did a tempo pickup for 0.75 in 4:17.
Leg 1:Distance2.200Time16:10.90Pace7:21.32
With Joseph, Jacob, William, and Stephen taking Bonnie to school.
Leg 2:Distance1.000Time7:54.20Pace7:54.20
With William and Joseph.
Leg 3:Distance4.000Time32:45.90Pace8:11.48
With Jacob, and Julia.
Leg 4:Distance1.000Time6:55.90Pace6:55.90
Alone.
Leg 5:Distance4.000Time28:40.50Pace7:10.12
Alone.
Split 1:Distance2.500Time18:37.80Pace7:27.12 Cumilative:Distance2.500Time18:37.80Pace7:27.12
Split 2:Distance0.750Time4:17.50Pace5:43.33 Cumilative:Distance3.250Time22:55.30Pace7:03.17
Pick-up.
Split 3:Distance0.750Time5:45.20Pace7:40.27 Cumilative:Distance4.000Time28:40.50Pace7:10.12

Brown Crocs 1 Miles: 12.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Mar 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-03-24 12:45:04
Workout Totals: Distance13.000Time1:38:07.00Pace7:32.85
Junior High Chess Tournament today. So only 13 total for me. Joseph ended up with 1.5 points out of 5 (1 win, 1 draw, 3 losses). Julia got 2.5 points (2 wins, 1 draw, 2 losses). I ran in Murray and found the triplex where I lived in my first area on my mission. Usual Saturday runs for the kids, except Julia and Joseph. Both of them ran only 4 today.
Leg 1:Distance9.000Time1:07:34.20Pace7:30.47
Alone on the Jordan River Trail.
Leg 2:Distance4.000Time30:32.80Pace7:38.20
With Joseph at home.

Brown Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Mar 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. We went to the Russian Branch in Salt Lake today.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Mar 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	0.00	0.00	12.20

Fast Running Friend Workout - 2018-03-26 10:23:49
Workout Totals: Distance12.200Time1:33:25.60Pace7:39.48
Easy runs, usual distances, total of 12.
Leg 1:Distance2.200Time16:35.60Pace7:32.55
With Joseph, Jacob, William, and Stephen taking Bonnie to school.
Leg 2:Distance1.000Time7:28.70Pace7:28.70
With Joseph, Jacob, and William.
Leg 3:Distance3.000Time22:57.00Pace7:39.00
With Joseph and Jacob.
Leg 4:Distance1.000Time7:38.30Pace7:38.30
With Jenny and Matthew.
Leg 5:Distance5.000Time38:46.00Pace7:45.20
With Jenny.

Brown Crocs 1 Miles: 12.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Mar 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.07	0.50	0.00	2.73	14.30

Fast Running Friend Workout - 2018-03-27 10:20:51
Workout Totals: Distance14.302Time1:45:59.20Pace7:24.64
Time trials today. Matthew had a historic run in the mile on the track - 7.17.8. Splits 1:40, 1:50, 1:54, 1:50. Older kids - all except Jenny and Benjamin, helped me pace him. This is a very solid family 5 and under record - the previous one - 7.27.5 was held by William and was set at the age of 5 years and 362 days. Matthew is only 5 years and 91 days. How manages to run so fast baffles me - he still cannot read, can be very moody and difficult to reason with, and often asks to be spoon-fed. But the Lord gave him a gift of speed and endurance. Joseph, Jacob, and I cooperatively raced each other in the 3000. The plan was to work together and be as close as possible to 10:30. The result was 10:29.0 for me, 10:38.7 for Jacob (new PR, beating his sea-level PR at altitide by 18 seconds), and DNF for Joseph. Things to some extent did not go as planned. Joseph was able to help me from 500 to 900 but then got dropped around 1 K (3:27), then instead of just doing his best, got discouraged and stopped at 1800. Jacob helped me I think for about 200 somewhere around 1100 or so, but then struggled with the pace and got dropped shortly before 2 K. However, he toughed it out and finished with a huge PR. My split at 2 K was 7:00, Jacob was probably around 7:02. I was not feeling too worn out by the pace, but for some reason could not kick and just ran a steady 3:29 for the last 1 K. Stephen ran 800 in 3:09 (90,99) - mostly mental failure in the second lap. He is probably not used to how bad it feels, so we will work on learning to be tough after 400. He also did 2x100 18.7, 18.4 - which is his PR. William ran a PR for 400 in 77.8. But his opening splits were 17, 19, then he struggled in the last 200 with a 41. Then he did 2x100 17.1, 17.2. I think 17.1 is his PR. Julia did 400 in 81.2 splitting 40,41, and ran 100 all out in 17.9. We need to work on learning how to sprint. Jacob and I raced each other over 100 and tied with 15.1.
Leg 1:Distance2.200Time16:00.20Pace7:16.45
With Joseph and Jacob taking Bonnie to school.
Leg 2:Distance1.000Time7:17.80Pace7:17.80
Matthew's mile time trial.
Leg 3:Distance0.498Time4:43.60Pace9:29.48
Warm up/strides with Joseph and Jacob.
Split 1:Distance0.062Time0:34.60Pace9:18.06 Cumilative:Distance0.062Time0:34.60Pace9:18.06
Split 2:Distance0.062Time0:19.00Pace5:06.45 Cumilative:Distance0.124Time0:53.60Pace7:12.26
Split 3:Distance0.062Time0:50.60Pace13:36.13 Cumilative:Distance0.186Time1:44.20Pace9:20.22
Split 4:Distance0.062Time0:18.10Pace4:51.94 Cumilative:Distance0.248Time2:02.30Pace8:13.15
Split 5:Distance0.250Time2:41.30Pace10:45.20 Cumilative:Distance0.498Time4:43.60Pace9:29.48

Leg 4:Distance1.864Time10:38.70Pace5:42.65
3000 with Joseph and Jacob.
Split 1:Distance1.864Time10:29.00Pace5:37.45 Cumilative:Distance1.864Time10:29.00Pace5:37.45
My time.
Split 2:Distance0.000Time0:09.70Pace0:00.00 Cumilative:Distance1.864Time10:38.70Pace5:42.65
Jacob's time.

Leg 5:Distance0.500Time4:59.50Pace9:59.00
Recovery jog with Jacob.
Leg 6:Distance0.496Time3:09.20Pace6:21.45
Stephen's 800 time trial.
Leg 7:Distance0.248Time1:17.80Pace5:13.71
William's 400 time trial.
Leg 8:Distance0.248Time1:21.20Pace5:27.42
Julia's 400 time trial.
Leg 9:Distance0.062Time0:17.10Pace4:35.81
William's 100.
Leg 10:Distance0.062Time0:15.10Pace4:03.55
Racing Jacob in 100.
Leg 11:Distance0.062Time0:17.20Pace4:37.42
William's 100 try 2.
Leg 12:Distance0.062Time0:17.90Pace4:48.71
Julia's 100.
Leg 13:Distance1.000Time7:52.60Pace7:52.60
I think this was with William and/or Jacob.
Leg 14:Distance6.000Time47:31.30Pace7:55.22
With Jenny.

Brown Crocs 1 Miles: 14.30

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Mar 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	0.00	0.00	12.20

Fast Running Friend Workout - 2018-03-28 10:25:23
Workout Totals: Distance12.200Time1:35:19.50Pace7:48.81
Usual easy runs with the kids - usual distances. Total of 12 for me.
Leg 1:Distance2.200Time17:07.90Pace7:47.23
With Stephen, Joseph, William, and Jacob taking Bonnie to school.
Leg 2:Distance1.000Time7:52.20Pace7:52.20
With Jacob and William.
Leg 3:Distance3.000Time23:15.00Pace7:45.00
With Jacob and Joseph.
Leg 4:Distance1.000Time7:44.20Pace7:44.20
With Jenny and Matthew.
Leg 5:Distance5.000Time39:20.20Pace7:52.04
With Jenny.

Brown Crocs 1 Miles: 12.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Mar 29, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	2.00	0.63	0.00	14.83

Fast Running Friend Workout - 2018-03-29 10:22:54
Workout Totals: Distance14.834Time1:53:43.70Pace7:40.00
Did 2x500 with William and Stephen on the track to help Stephen get used to running fast past 400 meters. I told him 2 intervals if both are under 1:51, 1 more if one or both are in the 1:51 - 1:55 range, 4 otherwise. His comfort optimizer kicked in and he hit the A target on both. Then I did a 2 mile tempo on the hilly course by our house (Ward 2 mile) with the first mile uphill and second down. We got 12:27 (6:26, 6:01). Joseph struggled but made it. We are working on Joseph's tempo pace endurance - for some reason he has been struggling with it lately - maybe related to his growth spurt. Otherwise, usual runs.
Leg 1:Distance2.200Time16:33.30Pace7:31.50
With Joseph and Jacob taking Bonnie to school.
Leg 2:Distance1.000Time8:19.90Pace8:19.90
Warm-up with William and Stephen to the track.
Leg 3:Distance0.317Time1:50.30Pace5:47.95
Stephen's 500 with William.
Leg 4:Distance0.317Time1:48.60Pace5:42.59
Stephen's 500 with William - second interval.
Leg 5:Distance1.000Time9:02.30Pace9:02.30
Back to the house with William and Stephen.
Leg 6:Distance0.500Time3:54.40Pace7:48.80
Warm-up with Joseph and Jacob.
Leg 7:Distance2.000Time12:27.50Pace6:13.75
2 mile tempo on the Ward 2 miler course with Joseph and Jacob.
Leg 8:Distance1.500Time13:01.30Pace8:40.87
Cool-down with Joseph and Jacob.
Leg 9:Distance1.000Time7:51.70Pace7:51.70
With Jenny and Matthew.
Leg 10:Distance5.000Time38:54.40Pace7:46.88
With Jenny.

Brown Crocs 1 Miles: 14.83

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Mar 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	0.00	0.00	12.20

Fast Running Friend Workout - 2018-03-30 10:25:03
Workout Totals: Distance12.200Time1:39:38.50Pace8:10.04
Usual day of easy runs, usual distances for the kids. Total of 12 for me.
Leg 1:Distance2.200Time17:02.10Pace7:44.59
With Joseph, Jacob, William, and Stephen taking Bonnie to school.
Leg 2:Distance1.000Time7:32.20Pace7:32.20
With Jacob and William.
Leg 3:Distance3.000Time23:55.80Pace7:58.60
With Joseph and Jacob.
Leg 4:Distance1.000Time7:39.50Pace7:39.50
With Jenny and Matthew.
Leg 5:Distance5.000Time43:28.90Pace8:41.78
With Jenny.

Brown Crocs 1 Miles: 12.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Mar 31, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	2.00	2.00	0.00	14.50

Fast Running Friend Workout - 2018-03-31 08:46:55
Workout Totals: Distance14.500Time1:48:37.80Pace7:29.50
General conference today. So we squeezed the runs before and in between sessions. Usual Saturday distances for the kids. I did 2 mile tempo on the ward 2 miler course (hills) with Joseph and Jacob in 12:11 (6:23,5:48), then with William and Jenny in 13:16 (6:50, 6:26). Total of 14 for me.
Leg 1:Distance2.000Time11:55.80Pace5:57.90
Warm-up with Joseph and Jacob.
Leg 2:Distance2.000Time12:11.90Pace6:05.95
Hilly tempo run with Joseph and Jacob - 2 miles.
Leg 3:Distance2.500Time22:10.50Pace8:52.20
Cool-down with Joseph and Jacob.
Leg 4:Distance1.000Time7:45.50Pace7:45.50
With Jenny, William, and Matthew.
Leg 5:Distance1.500Time12:41.10Pace8:27.40
With Jenny and William.
Leg 6:Distance2.000Time13:16.10Pace6:38.05
Tempo run with Jenny and William.
Leg 7:Distance0.500Time4:39.30Pace9:18.60
Cool-down with Jenny and William.
Leg 8:Distance3.000Time23:57.60Pace7:59.20
More distance with Jenny.

Brown Crocs 1 Miles: 14.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Apr 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Watched General Conference.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Apr 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.05	0.00	2.67	0.25	11.97

Fast Running Friend Workout - 2018-04-02 08:34:44
Workout Totals: Distance11.964Time1:27:43.60Pace7:19.95
Took Stephen and Bonnie to the track today to do an 800 race. Thought this would get Stephen motivated, but it was windy and he was in a bad mood. So they both went through the first lap in 91, then both slowed down into a headwind to 49. Then Stephen freaked out and DNFed, and Bonnie kicked in 44 and got 3:04.4 - good time. I did the rest of the runs with the kids, and also added a 2 mile tempo later in the evening on the ward 2 miler course in 11:43. It was quite windy.
Leg 1:Distance3.000Time23:08.60Pace7:42.87
With Jenny.
Leg 2:Distance1.050Time8:59.70Pace8:34.00
With Joseph, Jacob, William, Stephen and Bonnie to the track.
Leg 3:Distance0.496Time3:04.40Pace6:11.77
800 time trial for Bonnie, Stephen made it to 600 in 2:20 then DNFed.
Leg 4:Distance0.170Time1:04.90Pace6:21.76
Stephen's time trial - try 2 - DNF shortly before 300.
Leg 5:Distance0.124Time0:41.00Pace5:30.65
Stephen's 200.
Leg 6:Distance0.124Time0:31.80Pace4:16.45
Raced Joseph and Jacob in the 200.
Leg 7:Distance1.000Time8:03.80Pace8:03.80
Back to the house with the gang.
Leg 8:Distance3.000Time22:27.50Pace7:29.17
With Jenny, Joseph, and Jacob.
Leg 9:Distance2.000Time11:43.60Pace5:51.80
Tempo run on the ward 2 miler course.
Leg 10:Distance1.000Time7:58.30Pace7:58.30
With Matthew.

Brown Crocs 1 Miles: 11.96

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Apr 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.37	0.50	2.00	0.25	13.12

Fast Running Friend Workout - 2018-04-03 13:37:01
Workout Totals: Distance13.112Time1:38:51.40Pace7:32.36
Kids did track time trials today and got some PRs. Stephen redeemed himself from his yesterday's fiasco and ran 3:03.0 in the 800 - new PR by 4 seconds. Splits 44,46,49,44. Then for some extra vengeance he ran 200 in 39.1 - new PR. William chased the Orem High team while they were doing a longer workout and was rewarded with a new PR in the 400 - 74.9 (16 high, 18, 19, 21). Matthew had some mood issues in the 800 but then later in the afternoon insisted on breaking a record. So I took him to the track and he ran 400 in 1:38.4 (22, 25, 26, 25). Joseph, Jacob, and I did a tempo run on the ward 2 miler course in 12:07 - I think we split it 6:17, 5:50. Then I ran 6 more with Jenny.
Leg 1:Distance0.496Time3:37.40Pace7:18.31
800 time trial with Matthew and the gang - but he was not in a good mood for it.
Leg 2:Distance0.248Time1:14.90Pace5:02.02
Williams 400 time trial.
Leg 3:Distance0.496Time3:03.00Pace6:08.95
Stephen's 800 time trial.
Leg 4:Distance0.124Time0:39.10Pace5:15.32
Stephen's 200 time trial.
Leg 5:Distance0.500Time4:12.40Pace8:24.80
Warm-up with Joseph and Jacob.
Leg 6:Distance2.000Time12:07.00Pace6:03.50
Tempo run with Joseph and Jacob.
Leg 7:Distance2.500Time21:19.70Pace8:31.88
Cool-down with Joseph and Jacob.
Leg 8:Distance0.500Time3:40.10Pace7:20.20
With Matthew. This was not a time trial, and it was on the road, but he ran almost as fast as he did in the 800 time trial on the track.
Leg 9:Distance0.248Time1:38.40Pace6:36.77
400 on the track with Matthew.
Leg 10:Distance6.000Time47:19.40Pace7:53.23
With Jenny.

Brown Crocs 1 Miles: 13.11

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Apr 04, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-04-04 08:30:17
Workout Totals: Distance13.000Time1:42:38.00Pace7:53.69
Usual easy day. 4 for William, 3 for Stephen, otherwise usual distances. Total of 13 for me.
Leg 1:Distance3.000Time23:32.10Pace7:50.70
With Jenny.
Leg 2:Distance3.000Time24:29.80Pace8:09.93
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance3.000Time23:36.40Pace7:52.13
With Joseph and Jacob.
Leg 4:Distance1.000Time7:47.20Pace7:47.20
With Matthew and William.
Leg 5:Distance3.000Time23:12.50Pace7:44.17
With Jenny.

Brown Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Apr 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	2.00	0.00	13.00

Fast Running Friend Workout - 2018-04-05 08:19:02
Workout Totals: Distance13.000Time1:40:42.70Pace7:44.82
Usual runs today more or less. Total of 13 for me. Did a 2 mile tempo on the ward 2 miler course (out and back, hills) with Joseph and Jacob in 11:58(6:13,5:45). This was the first time they went under 12:00 on it. William did the first uphill 0.5 with us in 3:05.
Leg 1:Distance3.000Time23:27.50Pace7:49.17
With Jenny.
Leg 2:Distance1.500Time12:16.30Pace8:10.87
Warm-up with Joseph, Jacob, William, and Stephen.
Leg 3:Distance2.000Time11:58.30Pace5:59.15
Tempo run on hills with Joseph and Jacob.
Leg 4:Distance2.500Time21:00.80Pace8:24.32
Cool-down with Joseph and Jacob.
Leg 5:Distance1.000Time8:02.20Pace8:02.20
With William and Matthew.
Leg 6:Distance3.000Time23:57.60Pace7:59.20
With Jenny.

Brown Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Apr 06, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-04-06 12:31:38
Workout Totals: Distance13.000Time1:42:06.40Pace7:51.26
Total of 13. Usual runs with the kids. Stephen did 3 today, William 4.
Leg 1:Distance3.000Time23:39.10Pace7:53.03
With William, Stephen, Joseph, and Jacob.
Leg 2:Distance3.000Time23:24.20Pace7:48.07
With Joseph and Jacob.
Leg 3:Distance1.000Time7:40.60Pace7:40.60
With Matthew and William.
Leg 4:Distance6.000Time47:22.50Pace7:53.75
With Jenny.

Brown Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Apr 07, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.40	0.00	4.00	0.00	16.40

Fast Running Friend Workout - 2018-04-07 09:43:59
Workout Totals: Distance16.400Time2:02:10.50Pace7:26.98
Total of 16. Did 2x2 down the canyon, first in 11:32, second in 10:55. The first was with Joseph and Jacob. We went through the first mile in 5:43, then Joseph was struggling, so we slowed it down to 5:49. On the second one, the boys did 1 mile each. First Jacob pulled me through the first 0.5, then he started struggling, so I took over, and he pulled me again for 200 meters at the end of his mile - we ended up with 5:29. On the second mile, Joseph joined me, but he stayed behind me all the way until 200 meters to go - then he pulled even with me and that helped me go faster at the end. We ran it in 5:26. I was happy that I went under 11:00, got the fastest time of the year, and never had quarters slower than 83. Jacob ended up with 9+ miles because we had to go back further in between the tempos to find his jacket, Joseph 8, Jenny 8, Julia 6, William and Stephen 5 - Stephen ran 5 for the first time in his life. Matthew 1, Mary 0.25.
Leg 1:Distance0.730Time6:09.90Pace8:26.71
Warm-up with Jenny, Joseph and Jacob.
Leg 2:Distance2.000Time11:32.20Pace5:46.10
Tempo down the canyon with Joseph and Jacob.
Leg 3:Distance2.650Time18:56.00Pace7:08.68
Recovery with Jacob - part with Joseph.
Leg 4:Distance2.000Time10:55.40Pace5:27.70
Tempo run down the canyon - Jacob helped me in the first mile (5:29), Joseph in the second (5:26).
Leg 5:Distance2.020Time17:26.60Pace8:38.12
Cool-down with Joseph and Jacob.
Leg 6:Distance5.000Time41:50.90Pace8:22.18
Back to the car with William and Stephen in the rain.
Leg 7:Distance1.000Time7:19.50Pace7:19.50
Alone.
Leg 8:Distance1.000Time8:00.00Pace8:00.00
With Matthew.

Brown Crocs 1 Miles: 16.40

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Apr 08, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Apr 09, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.54	0.00	2.00	0.00	11.54

Fast Running Friend Workout - 2018-04-09 14:51:00
Workout Totals: Distance11.540Time1:26:11.70Pace7:28.15
Total of 11.5. More or less usual runs with the kids. Did a 2 mile tempo in the canyon with the first 0.5, and the rest down. Splits by 0.5 were 2:55, 2:46, 2:47, 2:47.
Leg 1:Distance4.000Time30:25.30Pace7:36.32
With Joseph and Jacob.
Leg 2:Distance0.000Time0:06.10Pace0:00.00
False start.
Leg 3:Distance1.000Time7:54.80Pace7:54.80
With William and Matthew.
Leg 4:Distance6.540Time47:45.50Pace7:18.15
With Jenny except for the tempo.
Split 1:Distance2.770Time22:18.70Pace8:03.29 Cumilative:Distance2.770Time22:18.70Pace8:03.29
Split 2:Distance2.000Time11:15.80Pace5:37.90 Cumilative:Distance4.770Time33:34.50Pace7:02.33
Tempo run in the canyon - 0.5 up, 1.5 down.
Split 3:Distance1.770Time14:11.00Pace8:00.79 Cumilative:Distance6.540Time47:45.50Pace7:18.15

Brown Crocs 1 Miles: 11.54

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Apr 10, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-04-10 15:16:39
Workout Totals: Distance13.000Time1:44:00.80Pace8:00.06
Total of 13. Easy runs. Stephen did 3, William 4.
Leg 1:Distance4.000Time30:31.10Pace7:37.77
With Joseph and Jacob.
Leg 2:Distance2.000Time15:52.30Pace7:56.15
With William.
Leg 3:Distance1.000Time8:14.70Pace8:14.70
With Matthew and Stephen (I think).
Leg 4:Distance6.000Time49:22.70Pace8:13.78
With Jenny.

Brown Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Apr 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.98	0.00	0.12	0.56	12.66

Fast Running Friend Workout - 2018-04-11 08:47:38
Workout Totals: Distance12.662Time1:37:39.60Pace7:42.77
Time trials today on the track. Julia ran 400 in 78.6 - new PR. Splits 18, 20, 20, 20. This is encouraging as it gets her closer to sub-6:00 mile, which is her driving learner's permit standard. Stephen raced her and ran 83.3 splitting 41,42, which was a small PR by 0.1. Then he said he wanted to try again. The first 100 was 21 and I thought it would not go well. However, then he sped up and ran 20 hitting 41 for the 200, and made it to 300 in 62 (21). Then he kicked on the homestretch and managed 82.6 - a new PR. Stephen is full of surprises. Joseph and Jacob helped pace Stephen in the first one, William and I paced Julia. On the second one, I ran alone with Stephen. Then all of us except Julia paced Matthew in a 200 time trial. Part of the challenge was to explain to him that he is supposed to sprint all the way. Joseph told him it was a drag race, and it worked. He ran 44.3 (21,23).
Leg 1:Distance3.000Time22:55.50Pace7:38.50
With Jenny.
Leg 2:Distance2.200Time16:37.60Pace7:33.45
With Joseph and Jacob taking Bonnie to school.
Leg 3:Distance1.050Time9:00.30Pace8:34.57
With Joseph, Jacob, Julia, William, and Stephen to the track.
Leg 4:Distance0.248Time1:23.30Pace5:35.89
Julia and Stephen's 400 time trial.
Split 1:Distance0.248Time1:18.60Pace5:16.94 Cumilative:Distance0.248Time1:18.60Pace5:16.94
Julia's time.
Split 2:Distance0.000Time0:04.70Pace0:00.00 Cumilative:Distance0.248Time1:23.30Pace5:35.89
Stephen's time.

Leg 5:Distance0.248Time1:22.60Pace5:33.06
Stephen's 400 try 2 - improvement, new PR.
Leg 6:Distance0.124Time0:44.30Pace5:57.26
Matthew's 200 time trial.
Leg 7:Distance0.800Time7:17.50Pace9:06.88
A jog with Joseph, Jacob, and William - part with Stephen.
Leg 8:Distance0.000Time0:01.60Pace0:00.00
False start.
Leg 9:Distance0.062Time0:17.40Pace4:40.65
Julia's 100 time trial.
Leg 10:Distance0.930Time7:09.90Pace7:42.26
Back home with everybody - Joseph, Jacob, Julia, Matthew, William, and Stephen.
Leg 11:Distance1.000Time7:53.10Pace7:53.10
With Joseph and Jacob.
Leg 12:Distance3.000Time22:56.50Pace7:38.83
With Jenny.

Brown Crocs 1 Miles: 12.66

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Apr 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.20	0.00	0.00	0.00	13.20

Fast Running Friend Workout - 2018-04-12 08:57:26
Workout Totals: Distance13.200Time1:39:00.50Pace7:30.04
Usual runs, total of 13. William did 4, Stephen the usual 2.
Leg 1:Distance4.000Time31:24.20Pace7:51.05
With Joseph, Jacob, and William.
Leg 2:Distance3.000Time20:56.60Pace6:58.87
Alone.
Leg 3:Distance2.200Time16:12.20Pace7:21.91
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 4:Distance1.000Time8:00.60Pace8:00.60
With Matthew and Jenny.
Leg 5:Distance3.000Time22:26.90Pace7:28.97
With Jenny.

Brown Crocs 1 Miles: 13.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Apr 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.20	0.00	0.00	0.00	13.20

Fast Running Friend Workout - 2018-04-13 10:28:55
Workout Totals: Distance13.200Time1:40:19.70Pace7:36.04
Usual runs - easy pace.
Leg 1:Distance2.200Time15:49.70Pace7:11.68
I think this was taking Bonnie to school with the faster boys.
Leg 2:Distance4.000Time30:51.30Pace7:42.82
This had to have been with Joseph and Jacob.
Leg 3:Distance1.000Time6:42.60Pace6:42.60
Alone.
Leg 4:Distance1.000Time8:08.80Pace8:08.80
With Jenny and Matthew.
Leg 5:Distance5.000Time38:47.30Pace7:45.46
With Jenny.

Brown Crocs 1 Miles: 13.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Apr 14, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.31	0.00	0.99	3.37	20.67

Fast Running Friend Workout - 2018-04-14 09:11:00
Workout Totals: Distance20.671Time2:35:43.70Pace7:32.02
Did time trials with the kids on the track, then did 2 miles down the canyon with Chad. Total of 21 miles. First we ran 2000 with Joseph and Jacob. The plan was to run the first 1000 in 3:20, and then hold on to the best pace. On paper it sounded simple - Joseph and Jacob hit a 1600 split of about 5:12-5:14 in the mile, so in theory we should be able to get to as far as 1600 in 5:20 and have something left for one more lap. In practice we ran into some glitches. First, 3:20 pace proved a bit hot for Chad and myself - I paced the first lap in 79 high, then Chad ran 82, and when I took over I could not shift gears to speed up, so we had 3:22 at 1000. Another problem was that Jacob's back was hurting and he dropped back after the first lap. And on top of that Joseph was just not on top of the game. He took over somewhere around 1000, and accelerated enough to make me hurt, but did not maintain and started fading pretty fast. So we had 4:03 (82) for the third lap, and then I stayed back with Joseph and we ran 86, 88 finishing in 6:57.1. Chad went ahead and finished in 6:52. Then Chad and I paced William through an 800 time trial. He got a small PR of 2:49.3 (38,42,44,45). We also paced Julia through an 800 in 2:56.4 (83,93). Clearly both need to work on the second lap. Then Chad and I went to the canyon and did 2 miles down. Both of us got the fastest times of the year - I got 10:48.4, and Chad had 10:50.0. We traded leads in the first mile (5:24). Then I got tired, and just drafted. But then Chad started to lose steam, so I took over in the last quarter and pulled a way a bit.
Leg 1:Distance1.561Time13:08.80Pace8:25.32
Warm-up with Chad, Joseph, and Jacob - part with William and Julia.
Split 1:Distance1.000Time8:00.10Pace8:00.10 Cumilative:Distance1.000Time8:00.10Pace8:00.10
Split 2:Distance0.062Time0:18.70Pace5:01.61 Cumilative:Distance1.062Time8:18.80Pace7:49.68
Split 3:Distance0.062Time0:38.00Pace10:12.90 Cumilative:Distance1.124Time8:56.80Pace7:57.58
Split 4:Distance0.062Time0:19.50Pace5:14.52 Cumilative:Distance1.186Time9:16.30Pace7:49.06
Split 5:Distance0.375Time3:52.50Pace10:20.00 Cumilative:Distance1.561Time13:08.80Pace8:25.32

Leg 2:Distance1.248Time6:57.10Pace5:34.21
2000 meter interval with Chad 6:52), Joseph, and Jacob (7:14).
Leg 3:Distance0.500Time4:20.00Pace8:40.00
Recovery jog.
Leg 4:Distance0.496Time2:49.30Pace5:41.33
William's 800.
Leg 5:Distance0.250Time2:10.00Pace8:40.00
Recovery jog.
Leg 6:Distance0.496Time2:56.40Pace5:55.65
Julia's 800.
Leg 7:Distance1.500Time12:20.30Pace8:13.53
More distance with Joseph, Jacob, William, and Julia.
Leg 8:Distance0.980Time7:46.10Pace7:55.61
Warm-up with Chad.
Leg 9:Distance2.000Time10:48.40Pace5:24.20
2 mile tempo with Chad (10:50).
Leg 10:Distance5.640Time43:40.30Pace7:44.59
Cool-down with Chad, part with Jenny.
Leg 11:Distance5.000Time40:32.60Pace8:06.52
With Stephen to get the car.
Leg 12:Distance1.000Time8:14.40Pace8:14.40
With Matthew.

Brown Crocs 1 Miles: 20.67

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Apr 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Apr 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-04-16 13:29:49
Workout Totals: Distance13.000Time1:39:50.00Pace7:40.77
Easy day, usual runs for the kids, 13 total for me.
Leg 1:Distance4.000Time31:24.00Pace7:51.00
With Joseph and Jacob.
Leg 2:Distance3.000Time21:45.70Pace7:15.23
Alone.
Leg 3:Distance1.000Time8:13.10Pace8:13.10
With Matthew and Jenny.
Leg 4:Distance5.000Time38:27.20Pace7:41.44
With Jenny.

Brown Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Apr 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.20	0.00	0.00	0.00	14.20

Fast Running Friend Workout - 2018-04-17 10:24:14
Workout Totals: Distance14.200Time1:48:22.70Pace7:37.94
Usual distances for the kids, easy pace, total of 14 for me.
Leg 1:Distance2.200Time16:24.50Pace7:27.50
With William and Stephen taking Bonnie to school.
Leg 2:Distance1.000Time7:40.90Pace7:40.90
With William, Stephen, Matthew, Joseph, and Jacob.
Leg 3:Distance5.000Time38:32.00Pace7:42.40
With Joseph and Jacob.
Leg 4:Distance6.000Time45:45.30Pace7:37.55
With Jenny.

Brown Crocs 1 Miles: 14.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Apr 18, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.64	0.50	1.98	1.37	16.49

Fast Running Friend Workout - 2018-04-18 10:26:00
Workout Totals: Distance16.489Time1:57:28.80Pace7:07.48
Did time trials today on the track. It was windy but Stephen got a mile PR of 6:32.4 (1:37, 1:39, 1:40, 1:34). Paced Jacob through a 2000 in 6:57.0, which is a small PR for him. Joseph was struggling today, but did run a tempo 2000 in 7:32 with a slow start and faster finish.
Leg 1:Distance2.200Time15:50.60Pace7:12.09
With Joseph and Jacob taking Bonnie to school.
Leg 2:Distance1.561Time13:13.10Pace8:28.07
Warm-up to the track with most of the kids, strides with Joseph and Jacob.
Split 1:Distance1.000Time8:16.80Pace8:16.80 Cumilative:Distance1.000Time8:16.80Pace8:16.80
Split 2:Distance0.062Time0:19.00Pace5:06.45 Cumilative:Distance1.062Time8:35.80Pace8:05.69
Split 3:Distance0.062Time0:42.80Pace11:30.32 Cumilative:Distance1.124Time9:18.60Pace8:16.98
Split 4:Distance0.062Time0:20.00Pace5:22.58 Cumilative:Distance1.186Time9:38.60Pace8:07.86
Split 5:Distance0.375Time3:34.50Pace9:32.00 Cumilative:Distance1.561Time13:13.10Pace8:28.07

Leg 3:Distance1.248Time6:57.00Pace5:34.13
Paced Jacob in 2000. Joseph ran the first lap and stopped.
Leg 4:Distance0.250Time2:29.50Pace9:58.00
Recovery jog.
Leg 5:Distance1.000Time6:32.40Pace6:32.40
Stephen's mile time trial.
Leg 6:Distance0.248Time1:26.90Pace5:50.40
William 800 attempt 1, stopped him after 400.
Leg 7:Distance0.496Time2:58.40Pace5:59.68
Julia's 800.
Leg 8:Distance0.496Time2:52.80Pace5:48.39
William's 800 try 2.
Leg 9:Distance0.250Time2:42.90Pace10:51.60
Recovery jog.
Leg 10:Distance1.240Time7:32.60Pace6:05.00
2000 with Joseph, pacing Julia over the first 8000.
Split 1:Distance0.496Time3:06.50Pace6:16.01 Cumilative:Distance0.496Time3:06.50Pace6:16.01
With Julia.
Split 2:Distance0.744Time4:26.10Pace5:57.66 Cumilative:Distance1.240Time7:32.60Pace6:05.00

Leg 11:Distance1.500Time9:12.70Pace6:08.47
Back to the house with Joseph, Julia, Jacob, and William.
Leg 12:Distance1.000Time8:07.90Pace8:07.90
With Jenny and Matthew.
Leg 13:Distance5.000Time37:32.00Pace7:30.40
With Jenny.

Brown Crocs 1 Miles: 16.49

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Apr 19, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	0.00	0.00	12.20

Fast Running Friend Workout - 2018-04-19 10:20:57
Workout Totals: Distance12.200Time1:33:44.50Pace7:41.02
Easy runs today. Usual distances for the kids. 12 total for me.
Leg 1:Distance2.200Time16:40.50Pace7:34.77
With Joseph, Jacob, William, and Stephen taking Bonnie to school.
Leg 2:Distance4.000Time30:06.80Pace7:31.70
With Joseph and Jacob.
Leg 3:Distance1.000Time7:44.00Pace7:44.00
With Matthew and Jenny - I think we might have had William and Stephen with us as well.
Leg 4:Distance5.000Time39:13.20Pace7:50.64
With Jenny.

Brown Crocs 1 Miles: 12.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Apr 20, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.63	0.00	0.00	0.00	12.63

Fast Running Friend Workout - 2018-04-20 09:33:09
Workout Totals: Distance12.630Time1:35:40.40Pace7:34.51
Track time trials today. Mary ran a PR in the 400 in 2:13.8 holding a hand with a negative split (1:08, 1:05). Matthew ran a PR in the 800 3:21.4 (48, 49, 54, 50). His split of 1:37 for the first 400 was also 400 PR. Stephen ran 18.1 for 100. Otherwise more or less usual runs for everybody.
Leg 1:Distance3.000Time23:45.60Pace7:55.20
With Jenny.
Leg 2:Distance2.200Time15:52.10Pace7:12.77
With Joseph and Jacob taking Bonnie to school.
Leg 3:Distance0.250Time2:20.40Pace9:21.60
With Mary.
Leg 4:Distance0.496Time3:21.40Pace6:46.05
Matthew's 800.
Leg 5:Distance0.248Time2:13.80Pace8:59.52
Mary's 400.
Leg 6:Distance0.062Time0:18.10Pace4:51.94
Stephen's 100.
Leg 7:Distance0.124Time0:39.40Pace5:17.74
Stephen's 200.
Leg 8:Distance3.250Time25:15.20Pace7:46.22
Part with Matthew, part with Julia, all with Jacob and William on the track.
Split 1:Distance0.500Time3:42.10Pace7:24.20 Cumilative:Distance0.500Time3:42.10Pace7:24.20
Matthew's "cool-down".
Split 2:Distance2.750Time21:33.10Pace7:50.22 Cumilative:Distance3.250Time25:15.20Pace7:46.22
The rest of it.

Leg 9:Distance3.000Time21:54.40Pace7:18.13
With Jenny.

Brown Crocs 1 Miles: 12.63

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Apr 21, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.68	0.00	0.00	1.37	15.05

Fast Running Friend Workout - 2018-04-21 08:59:54
Workout Totals: Distance15.055Time1:57:21.30Pace7:47.71
Jacob ran 2000 PR of 6:54.3. William ran 800 in 2:47.4 - a PR as well. Joseph was struggling today - I could tell from the start, so I just told him to pace us in the first and last lap so he would get some kind of a workout, and then help pace William's 800. Otherwise, usual Saturday runs. I turned 45 today.
Leg 1:Distance1.311Time10:33.90Pace8:03.52
Warm-up, strides.
Split 1:Distance1.000Time7:59.50Pace7:59.50 Cumilative:Distance1.000Time7:59.50Pace7:59.50
Split 2:Distance0.062Time0:19.60Pace5:16.13 Cumilative:Distance1.062Time8:19.10Pace7:49.96
Split 3:Distance0.062Time0:37.70Pace10:08.06 Cumilative:Distance1.124Time8:56.80Pace7:57.58
Split 4:Distance0.062Time0:19.00Pace5:06.45 Cumilative:Distance1.186Time9:15.80Pace7:48.63
Split 5:Distance0.125Time1:18.10Pace10:24.80 Cumilative:Distance1.311Time10:33.90Pace8:03.52

Leg 2:Distance1.248Time6:54.30Pace5:31.97
2000 with Jacob.
Leg 3:Distance0.500Time4:51.00Pace9:42.00
Recovery jog.
Leg 4:Distance0.496Time2:47.40Pace5:37.50
William's 800 - Joseph and Jacob helped pace.
Leg 5:Distance1.500Time13:10.90Pace8:47.27
Back to the house.
Leg 6:Distance3.000Time23:54.50Pace7:58.17
Do not remember who this was with.
Leg 7:Distance1.000Time7:17.50Pace7:17.50
I think this was alone.
Leg 8:Distance5.000Time39:59.20Pace7:59.84
With Stephen.
Leg 9:Distance1.000Time7:52.60Pace7:52.60
With Matthew.
Split 1:Distance1.000Time7:52.60Pace7:52.60 Cumilative:Distance1.000Time7:52.60Pace7:52.60
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance1.000Time7:52.60Pace7:52.60

Brown Crocs 1 Miles: 15.05

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Apr 22, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest, went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Apr 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.94	0.00	0.00	0.06	13.00

Fast Running Friend Workout - 2018-04-23 08:38:03
Workout Totals: Distance13.000Time1:37:19.60Pace7:29.20
Usual day, did a little bit of mid-run sprinting with the kids, ran 17.1 up the hill for 100.
Leg 1:Distance6.000Time44:55.70Pace7:29.28
With Jenny.
Leg 2:Distance1.000Time7:40.50Pace7:40.50
With Matthew and William.
Leg 3:Distance3.000Time22:53.50Pace7:37.83
With Joseph, Jacob, and William.
Split 1:Distance2.938Time22:36.40Pace7:41.67 Cumilative:Distance2.938Time22:36.40Pace7:41.67
Split 2:Distance0.062Time0:17.10Pace4:35.81 Cumilative:Distance3.000Time22:53.50Pace7:37.83
Hill sprint.

Leg 4:Distance3.000Time21:49.90Pace7:16.63
With Jacob.

Brown Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Apr 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.13	0.00	0.50	0.94	12.57

Fast Running Friend Workout - 2018-04-24 09:22:04
Workout Totals: Distance12.560Time1:38:25.40Pace7:50.18
Did time trials on the track (William did 2x500 1:40.6, 1:40.5 with full rest). Steve Ashbaker joined us. Stephen tried to get an 800 PR, but missed it by 0.1 running 3:03.1 (90, 93). Joseph, Jacob, and I raced each other in the 400. It was windy, so we ran slower - except for Jacob who repeated his PR. The times were 66.8 for me, 67.2 for Joseph, and 67.8 for Jacob.
Leg 1:Distance1.561Time13:11.70Pace8:27.17
Warm-up, strides.
Split 1:Distance1.000Time8:16.40Pace8:16.40 Cumilative:Distance1.000Time8:16.40Pace8:16.40
Split 2:Distance0.062Time0:17.10Pace4:35.81 Cumilative:Distance1.062Time8:33.50Pace8:03.52
Split 3:Distance0.062Time0:44.30Pace11:54.52 Cumilative:Distance1.124Time9:17.80Pace8:16.26
Split 4:Distance0.062Time0:17.60Pace4:43.87 Cumilative:Distance1.186Time9:35.40Pace8:05.16
Split 5:Distance0.375Time3:36.30Pace9:36.80 Cumilative:Distance1.561Time13:11.70Pace8:27.17

Leg 2:Distance0.248Time1:06.80Pace4:29.35
400 with Joseph and Jacob.
Leg 3:Distance0.240Time2:15.20Pace9:23.33
Recovery jog.
Leg 4:Distance0.317Time1:40.60Pace5:17.35
William's 500 - interval 1.
Leg 5:Distance0.250Time2:20.20Pace9:20.80
Recovery jog.
Leg 6:Distance0.496Time3:03.10Pace6:09.15
Stephen's 800 time trial.
Leg 7:Distance0.248Time1:40.50Pace6:45.24
William's 500 - interval 2.
Leg 8:Distance1.000Time8:18.10Pace8:18.10
Cool-down.
Leg 9:Distance2.200Time17:15.90Pace7:50.86
Taking Bonnie to class.
Leg 10:Distance1.000Time7:47.30Pace7:47.30
With Matthew and Jenny.
Leg 11:Distance5.000Time39:46.00Pace7:57.20
With Jenny.

Brown Crocs 1 Miles: 12.56

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Apr 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.20	0.00	0.00	0.00	13.20

Fast Running Friend Workout - 2018-04-25 08:11:06
Workout Totals: Distance13.200Time1:42:26.70Pace7:45.66
Easy runs, usual distances.
Leg 1:Distance6.000Time47:08.70Pace7:51.45
With Jenny.
Leg 2:Distance2.200Time16:04.10Pace7:18.23
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance4.000Time31:14.10Pace7:48.52
With Joseph, Jacob, and William.
Leg 4:Distance1.000Time7:59.80Pace7:59.80
With Matthew.

Brown Crocs 1 Miles: 13.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Apr 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.89	0.00	0.00	0.37	12.26

Fast Running Friend Workout - 2018-04-26 08:50:33
Workout Totals: Distance12.258Time1:38:08.30Pace8:00.36
Raced Jacob in the 200 - we both ran 31.1. Otherwise, easy runs, usual distances.
Leg 1:Distance1.934Time17:15.70Pace8:55.52
Warm-up, strides.
Split 1:Distance1.000Time8:24.00Pace8:24.00 Cumilative:Distance1.000Time8:24.00Pace8:24.00
Split 2:Distance0.062Time0:17.90Pace4:48.71 Cumilative:Distance1.062Time8:41.90Pace8:11.43
Split 3:Distance0.062Time0:51.80Pace13:55.48 Cumilative:Distance1.124Time9:33.70Pace8:30.41
Split 4:Distance0.062Time0:18.60Pace5:00.00 Cumilative:Distance1.186Time9:52.30Pace8:19.41
Split 5:Distance0.062Time0:38.50Pace10:20.97 Cumilative:Distance1.248Time10:30.80Pace8:25.45
Split 6:Distance0.062Time0:16.70Pace4:29.35 Cumilative:Distance1.310Time10:47.50Pace8:14.27
Split 7:Distance0.062Time0:57.40Pace15:25.81 Cumilative:Distance1.372Time11:44.90Pace8:33.78
Split 8:Distance0.062Time0:17.50Pace4:42.26 Cumilative:Distance1.434Time12:02.40Pace8:23.77
Split 9:Distance0.500Time5:13.30Pace10:26.60 Cumilative:Distance1.934Time17:15.70Pace8:55.52

Leg 2:Distance0.124Time0:31.10Pace4:10.81
Racing Jacob in 200 - we tied.
Leg 3:Distance2.000Time17:32.90Pace8:46.45
Back to the house.
Leg 4:Distance3.000Time23:02.30Pace7:40.77
Alone.
Leg 5:Distance2.200Time16:20.40Pace7:25.64
With Joseph, Jacob, William and Stephen (I think) - taking Bonnie to school.
Leg 6:Distance1.000Time7:50.90Pace7:50.90
Do not remember who this was with.
Leg 7:Distance1.000Time8:01.10Pace8:01.10
Do not remember on this one either.
Leg 8:Distance1.000Time7:33.90Pace7:33.90
This was probably alone.

Brown Crocs 1 Miles: 12.26

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Apr 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.06	0.00	2.70	0.74	12.50

Fast Running Friend Workout - 2018-04-27 09:00:54
Workout Totals: Distance12.504Time1:33:54.30Pace7:30.60
Raced Joseph and Jacob in the 200. Jacob and I got 30.7 - PR for him, fastest time of the year for me. Joseph was not having a good day. After he saw he was getting beat by Jacob in the 200 he turned off the engine, and did not even bother timing himself. I tried to get him to do it again, but he could not run faster than 33.0 and in one attempt was as slow as 37.9. So I ended up doing 5x200 workout. Other kids just ran easy today - their usual distances. I did an impromptu mini-tempo while running with Jenny. I took off when we were 1.7 into the run, she turned around at 2 taking a break to stretch, I just kept running a little under 6:00 until I caught her - which ended up being around 2.7 of tempo.
Leg 1:Distance1.000Time8:06.40Pace8:06.40
Warm-up.
Leg 2:Distance0.684Time6:25.30Pace9:23.30
Strides.
Split 1:Distance0.062Time0:17.80Pace4:47.10 Cumilative:Distance0.062Time0:17.80Pace4:47.10
Split 2:Distance0.062Time0:42.00Pace11:17.42 Cumilative:Distance0.124Time0:59.80Pace8:02.26
Split 3:Distance0.062Time0:18.20Pace4:53.55 Cumilative:Distance0.186Time1:18.00Pace6:59.35
Split 4:Distance0.062Time0:38.30Pace10:17.74 Cumilative:Distance0.248Time1:56.30Pace7:48.95
Split 5:Distance0.062Time0:16.30Pace4:22.90 Cumilative:Distance0.310Time2:12.60Pace7:07.74
Split 6:Distance0.062Time0:54.90Pace14:45.48 Cumilative:Distance0.372Time3:07.50Pace8:24.03
Split 7:Distance0.062Time0:16.40Pace4:24.52 Cumilative:Distance0.434Time3:23.90Pace7:49.82
Split 8:Distance0.250Time3:01.40Pace12:05.60 Cumilative:Distance0.684Time6:25.30Pace9:23.30

Leg 3:Distance0.124Time0:30.70Pace4:07.58
Raced Jacob and Joseph in 200.
Leg 4:Distance0.124Time0:33.00Pace4:26.13
Joseph try 2 - 200.
Leg 5:Distance0.124Time0:33.70Pace4:31.77
Joseph try 3 - 200.
Leg 6:Distance0.124Time0:37.90Pace5:05.65
Joseph try 4 - 200.
Leg 7:Distance0.124Time0:36.30Pace4:52.74
Joseph try 5 - 200.
Leg 8:Distance1.000Time9:09.80Pace9:09.80
Cool-down.
Leg 9:Distance2.200Time16:07.80Pace7:19.91
With Joseph, Jacob and Stephen taking Bonnie to school.
Leg 10:Distance1.000Time7:48.40Pace7:48.40
Do not remember who this was with.
Leg 11:Distance5.000Time35:23.80Pace7:04.76
With Jenny - except for the tempo.
Split 1:Distance1.700Time14:14.60Pace8:22.71 Cumilative:Distance1.700Time14:14.60Pace8:22.71
Split 2:Distance2.700Time16:05.80Pace5:57.70 Cumilative:Distance4.400Time30:20.40Pace6:53.73
Split 3:Distance0.600Time5:03.40Pace8:25.67 Cumilative:Distance5.000Time35:23.80Pace7:04.76

Leg 12:Distance1.000Time8:01.20Pace8:01.20
With Matthew.

Brown Crocs 1 Miles: 12.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Apr 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.90	0.00	0.00	0.00	13.90

Fast Running Friend Workout - 2018-04-28 08:30:34
Workout Totals: Distance13.900Time1:52:08.00Pace8:04.03
Went on the campout with Joseph and Jacob in the Goblin Valley. Did some running there, and more when I got home. They ended up getting a bit less than 7 total, I got around 10.
Leg 1:Distance4.000Time32:05.50Pace8:01.38
With Joseph and Jacob in Golbin Valley.
Leg 2:Distance3.000Time23:55.20Pace7:58.40
Alone.
Leg 3:Distance2.700Time23:27.60Pace8:41.33
With Joseph and Jacob - part of a hike.
Split 1:Distance1.700Time14:32.30Pace8:33.12 Cumilative:Distance1.700Time14:32.30Pace8:33.12
Split 2:Distance1.000Time8:55.30Pace8:55.30 Cumilative:Distance2.700Time23:27.60Pace8:41.33

Leg 4:Distance4.200Time32:39.70Pace7:46.60
More distance alone at home.

Brown Crocs 1 Miles: 13.90

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Apr 29, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Apr 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	0.00	0.00	12.20

Fast Running Friend Workout - 2018-04-30 10:19:48
Workout Totals: Distance12.200Time1:37:52.80Pace8:01.38
Easy runs, usual distances.
Leg 1:Distance5.000Time40:50.00Pace8:10.00
With Jenny.
Leg 2:Distance2.200Time16:38.20Pace7:33.73
With Joseph, Jacob and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time8:24.50Pace8:24.50
With Matthew.
Leg 4:Distance4.000Time32:00.10Pace8:00.02
With Joseph, Jacob, and William.

Brown Crocs 1 Miles: 12.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, May 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.99	0.25	13.24

Fast Running Friend Workout - 2018-05-01 09:08:19
Workout Totals: Distance13.240Time1:44:34.00Pace7:53.87
Day of records today. Jenny ran a PR in the 400 - 76.1 (18,19,20,19). Stephen broke 3:00 in the 800 for the first time running 2:58.9 (45, 45, 45, 43). William improved his 800 by 3 seconds with 2:44.1 (40,41,42,41). I got my distance in, but it was in segments running with each kid - as usual, except the kids had it split in segments as well.
Leg 1:Distance1.050Time8:48.60Pace8:23.43
Warm-up.
Leg 2:Distance0.248Time1:16.10Pace5:06.85
Pacing Jenny in the 400 with Joseph and Jacob.
Leg 3:Distance0.250Time2:22.70Pace9:30.80
Recovery jog.
Leg 4:Distance0.496Time2:58.90Pace6:00.69
Pacing Stephen in the 800.
Leg 5:Distance0.250Time2:33.80Pace10:15.20
Recovery jog.
Leg 6:Distance0.496Time2:44.10Pace5:30.85
Pacing William in the 800 with the help of Joseph and Jacob.
Leg 7:Distance1.250Time10:58.80Pace8:47.04
Back to the house.
Leg 8:Distance3.000Time23:49.70Pace7:56.57
With Jenny.
Leg 9:Distance2.200Time16:19.70Pace7:25.32
With Jacob and William taking Bonnie to school.
Leg 10:Distance1.000Time8:17.10Pace8:17.10
With Matthew.
Leg 11:Distance2.000Time17:31.00Pace8:45.50
With Joseph.
Leg 12:Distance1.000Time6:53.50Pace6:53.50
Alone.

Brown Crocs 1 Miles: 13.24

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, May 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.85	0.00	3.00	0.00	13.85

Fast Running Friend Workout - 2018-05-02 08:52:24
Workout Totals: Distance13.850Time1:45:09.40Pace7:35.55
Jacob and I did 3 miles down the canyon in 17:05.1 (5:40, 5:42, 5:43). This is Jacob's course PR by 10 seconds. When we were at 2 miles I thought we would be sub-17:00, but he struggled some in the last mile. Nevertheless, I was very happy to see him run 17:05. Otherwise, usual distances for everybody.
Leg 1:Distance0.980Time8:12.40Pace8:22.45
Warm-up with Jacob and Jenny.
Leg 2:Distance3.000Time17:05.10Pace5:41.70
3 mile tempo with Jacob down the canyon.
Leg 3:Distance2.670Time22:42.70Pace8:30.37
Cool-down with Jacob.
Leg 4:Distance2.200Time17:08.10Pace7:47.32
With Joseph, and Stephen taking Bonnie to school.
Leg 5:Distance4.000Time31:58.30Pace7:59.57
I think this was with Joseph and William.
Leg 6:Distance1.000Time8:02.80Pace8:02.80
With Matthew.

Brown Crocs 1 Miles: 13.85

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, May 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.86	0.00	0.00	0.53	13.39

Fast Running Friend Workout - 2018-05-03 09:20:45
Workout Totals: Distance13.383Time1:42:47.90Pace7:40.88
Did 200 with Joseph in 31.9, also did the last 0.155 uphill by the house in 50.0, otherwise usual easy runs for everybody.
Leg 1:Distance1.809Time15:11.50Pace8:23.87
Warm-up, strides.
Split 1:Distance1.000Time8:01.00Pace8:01.00 Cumilative:Distance1.000Time8:01.00Pace8:01.00
Split 2:Distance0.062Time0:18.40Pace4:56.77 Cumilative:Distance1.062Time8:19.40Pace7:50.24
Split 3:Distance0.062Time0:42.40Pace11:23.87 Cumilative:Distance1.124Time9:01.80Pace8:02.03
Split 4:Distance0.062Time0:17.90Pace4:48.71 Cumilative:Distance1.186Time9:19.70Pace7:51.92
Split 5:Distance0.062Time0:37.70Pace10:08.06 Cumilative:Distance1.248Time9:57.40Pace7:58.69
Split 6:Distance0.062Time0:16.70Pace4:29.35 Cumilative:Distance1.310Time10:14.10Pace7:48.78
Split 7:Distance0.062Time0:48.00Pace12:54.19 Cumilative:Distance1.372Time11:02.10Pace8:02.58
Split 8:Distance0.062Time0:17.10Pace4:35.81 Cumilative:Distance1.434Time11:19.20Pace7:53.64
Split 9:Distance0.375Time3:52.30Pace10:19.47 Cumilative:Distance1.809Time15:11.50Pace8:23.87

Leg 2:Distance0.124Time0:31.90Pace4:17.26
Joseph's 200.
Leg 3:Distance1.250Time9:55.00Pace7:56.00
Cool-down.
Leg 4:Distance2.200Time17:25.10Pace7:55.05
With Joseph, Jacob, and William taking Bonnie to school.
Leg 5:Distance1.000Time7:53.20Pace7:53.20
I think this was with Joseph and Jacob. Maybe William also.
Leg 6:Distance1.000Time7:58.00Pace7:58.00
With Matthew.
Leg 7:Distance6.000Time43:53.20Pace7:18.87
Alone - uphill kick at the end.
Split 1:Distance5.845Time43:03.20Pace7:21.95 Cumilative:Distance5.845Time43:03.20Pace7:21.95
Split 2:Distance0.155Time0:50.00Pace5:22.58 Cumilative:Distance6.000Time43:53.20Pace7:18.87

Brown Crocs 1 Miles: 13.38

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, May 04, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.20	0.00	0.00	0.00	13.20

Fast Running Friend Workout - 2018-05-04 09:32:04
Workout Totals: Distance13.200Time1:38:54.80Pace7:29.61
Easy runs, usual distances for everybody, Jenny moved up to 8 miles.
Leg 1:Distance6.000Time45:38.10Pace7:36.35
With Jenny.
Leg 2:Distance2.200Time16:36.20Pace7:32.82
With Jenny, Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time7:49.10Pace7:49.10
With Matthew.
Leg 4:Distance4.000Time28:51.40Pace7:12.85
With Joseph, Jacob, and William.

Brown Crocs 1 Miles: 13.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, May 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	4.00	0.00	16.00

Fast Running Friend Workout - 2018-05-05 08:53:04
Workout Totals: Distance16.000Time2:00:02.20Pace7:30.14
Did 2x2 down the canyon with Chad. The first one we ran together in 11:07.7 (5:35, 5:32). On the second, we started at around 5:32 pace for the first half mile, then Chad started struggling. I slowed it down for him, we went through the mile in 5:42. But he was still struggling. After 1.25 in 7:09 (87 quarter) he started falling back. I waited 200 meters, then it became clear he was not going to recover to 88s, so I decided to give it a push and ran the last 0.625 in 3:17 - so 11:10.2 (5:42, 5:28). Joseph and Jacob did 8, Stephen 5, William 6, Matthew 1, Jenny 10, Bonnie ran 5 with us uphill in 40:53.
Leg 1:Distance1.730Time14:34.90Pace8:25.72
Warm-up.
Leg 2:Distance5.000Time30:39.70Pace6:07.94
Workout with Chad.
Split 1:Distance2.000Time11:07.70Pace5:33.85 Cumilative:Distance2.000Time11:07.70Pace5:33.85
First interval.
Split 2:Distance1.000Time8:21.80Pace8:21.80 Cumilative:Distance3.000Time19:29.50Pace6:29.83
Recovery.
Split 3:Distance2.000Time11:10.20Pace5:35.10 Cumilative:Distance5.000Time30:39.70Pace6:07.94
Second interval.

Leg 3:Distance3.270Time26:09.70Pace8:00.03
Leg 4:Distance1.000Time7:44.50Pace7:44.50
With William and Matthew.
Leg 5:Distance5.000Time40:53.40Pace8:10.68
With William, Stephen, and Bonnie.

Brown Crocs 1 Miles: 16.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, May 06, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, May 07, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-05-07 08:33:19
Workout Totals: Distance13.000Time1:41:45.40Pace7:49.65
Usual runs, usual distances for the kids. Bonnie ran 4 miles on the out and back course in 31:50.
Leg 1:Distance8.000Time1:01:25.00Pace7:40.62
With Jenny.
Leg 2:Distance1.000Time8:29.70Pace8:29.70
With Matthew.
Leg 3:Distance4.000Time31:50.70Pace7:57.68
With Jacob, William, and Bonnie - Joseph ran ahead.

Brown Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, May 08, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.50	13.50

Fast Running Friend Workout - 2018-05-08 08:51:12
Workout Totals: Distance13.500Time1:46:22.00Pace7:52.74
Time trials today. Jenny ran an 800 PR in 2:46.9 (41,42, 42, 41). William raced her and lost dropping out with 50 meters to go - but he was already severely behind. I told him he could not just end the day on that note and needed to redeem himself, so he did another try and ran 2:52.9 with even splits. Stephen tried to get a 400 PR, but missed it by 0.2 running 82.8 splitting 42,40. I think the wind today was more unfriendly than it appeared. Jacob helped me pace everything except Stephen's 400. Steve Ashbaker helped with William's redemption run as well. Then we ran a few more miles, and I ran with Jenny and Matthew in the evening.
Leg 1:Distance1.050Time8:54.40Pace8:28.95
Warm-up with the gang.
Leg 2:Distance0.496Time2:46.90Pace5:36.49
Pacing Jenny in the 800.
Split 1:Distance0.496Time2:46.90Pace5:36.49 Cumilative:Distance0.496Time2:46.90Pace5:36.49
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.496Time2:46.90Pace5:36.49

Leg 3:Distance0.248Time1:22.80Pace5:33.87
400 with Stephen.
Leg 4:Distance0.750Time6:31.40Pace8:41.87
A jog waiting for William to recover from his fiasco.
Leg 5:Distance0.496Time2:52.90Pace5:48.59
800 - William's attempt at redemption.
Leg 6:Distance1.250Time11:17.80Pace9:02.24
Cool-down.
Leg 7:Distance1.000Time8:08.10Pace8:08.10
With Steve Ashbaker.
Leg 8:Distance2.200Time17:26.80Pace7:55.82
With Joseph, Jacob, Stephen and Steve Ashbaker taking Bonnie to school.
Leg 9:Distance2.010Time16:08.30Pace8:01.74
First half with Steve, the rest alone.
Leg 10:Distance1.000Time7:58.30Pace7:58.30
With Matthew and Jenny.
Leg 11:Distance3.000Time22:54.30Pace7:38.10
With Jenny.

Brown Crocs 1 Miles: 13.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, May 09, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	3.00	1.25	16.75

Fast Running Friend Workout - 2018-05-09 08:42:33
Workout Totals: Distance16.750Time2:04:55.70Pace7:27.50
Did 5x0.25 down the canyon (74.3, 76.4, 73.2, 72.0, 71.3), then ran a 3 mile tempo in 16:54.5 (5:30, 5:45, 5:39). The first mile in 5:30 felt easy, but then the legs felt tired and I had to push hard to keep the pace. Not sure if it was fatigue or changing winds/weather getting warmer. Usual distances for the kids.
Leg 1:Distance0.980Time7:54.60Pace8:04.29
Warm-up - part with Joseph.
Leg 2:Distance2.550Time20:24.20Pace8:00.08
5x0.25 down the canyon workout.
Split 1:Distance0.250Time1:14.30Pace4:57.20 Cumilative:Distance0.250Time1:14.30Pace4:57.20
Split 2:Distance0.190Time2:06.00Pace11:03.16 Cumilative:Distance0.440Time3:20.30Pace7:35.23
Split 3:Distance0.250Time1:16.40Pace5:05.60 Cumilative:Distance0.690Time4:36.70Pace6:41.01
Split 4:Distance0.320Time3:19.00Pace10:21.88 Cumilative:Distance1.010Time7:55.70Pace7:50.99
Split 5:Distance0.250Time1:13.20Pace4:52.80 Cumilative:Distance1.260Time9:08.90Pace7:15.63
Split 6:Distance0.270Time2:57.90Pace10:58.89 Cumilative:Distance1.530Time12:06.80Pace7:55.03
Split 7:Distance0.250Time1:12.00Pace4:48.00 Cumilative:Distance1.780Time13:18.80Pace7:28.76
Split 8:Distance0.270Time3:00.00Pace11:06.67 Cumilative:Distance2.050Time16:18.80Pace7:57.46
Split 9:Distance0.250Time1:11.30Pace4:45.20 Cumilative:Distance2.300Time17:30.10Pace7:36.57
Split 10:Distance0.250Time2:54.10Pace11:36.40 Cumilative:Distance2.550Time20:24.20Pace8:00.08

Leg 3:Distance5.020Time31:53.90Pace6:21.25
3 mile tempo down the canyon + cool down.
Split 1:Distance3.000Time16:54.50Pace5:38.17 Cumilative:Distance3.000Time16:54.50Pace5:38.17
Tempo.
Split 2:Distance2.020Time14:59.40Pace7:25.25 Cumilative:Distance5.020Time31:53.90Pace6:21.25

Leg 4:Distance1.000Time8:03.10Pace8:03.10
With Jenny and Matthew.
Leg 5:Distance2.200Time17:24.90Pace7:54.95
With Jacob, William, and Stephen.
Leg 6:Distance5.000Time39:15.00Pace7:51.00
With Jacob to get the car.

Brown Crocs 1 Miles: 16.75

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, May 10, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.20	0.00	0.00	0.00	14.20

Fast Running Friend Workout - 2018-05-10 08:13:16
Workout Totals: Distance14.200Time1:51:22.90Pace7:50.63
Usual runs, usual distances, easy pace.
Leg 1:Distance7.000Time54:56.10Pace7:50.87
With Jenny.
Leg 2:Distance1.000Time8:30.20Pace8:30.20
With Joseph, Jacob, Stephen, and Matthew.
Leg 3:Distance2.200Time16:36.70Pace7:33.05
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 4:Distance4.000Time31:19.90Pace7:49.98
With Jacob, William, and Bonnie. Joseph started with us, but ran ahead and finished in 28:51.

Brown Crocs 1 Miles: 14.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, May 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.45	0.00	0.00	0.00	14.45

Fast Running Friend Workout - 2018-05-11 08:58:27
Workout Totals: Distance14.450Time1:52:13.60Pace7:45.99
Another day of easy runs, usual distances.
Leg 1:Distance8.000Time1:00:52.10Pace7:36.51
With Jenny.
Leg 2:Distance1.000Time7:54.90Pace7:54.90
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance2.200Time17:03.10Pace7:45.05
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 4:Distance0.250Time2:53.50Pace11:34.00
With Mary.
Leg 5:Distance3.000Time23:30.00Pace7:50.00
With Joseph, Jacob, and William.

Brown Crocs 1 Miles: 14.45

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, May 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	4.00	0.00	15.00

Fast Running Friend Workout - 2018-05-12 08:27:52
Workout Totals: Distance15.000Time1:48:11.50Pace7:12.77
Total of 15. Jenny did 10, Jacob 8, Joseph 6 (tight back), William 6, Stephen 5, Julia 5, Matthew 1, Mary 0.25. Bonnie and Stephen got a record for 5 miles - 39:45. The course was uphill from the house to Canyon Glen Park with a small detour at the end to make it full 5 miles. I did 4 miles down the canyon in 22:59.8 (5:46, 5:49, 5:48, 5:36). There was a slight headwind in parts.
Leg 1:Distance1.980Time16:04.50Pace8:07.12
Warm-up with Jenny, most of it with Jacob.
Leg 2:Distance4.000Time22:59.80Pace5:44.95
Tempo run down the canyon alone.
Leg 3:Distance3.020Time21:31.80Pace7:07.75
Cool-down, a good portion of it brisk to catch up to Jacob, the rest with Jacob.
Leg 4:Distance1.000Time7:50.10Pace7:50.10
With Joseph, William, and Matthew.
Leg 5:Distance5.000Time39:45.30Pace7:57.06
With Joseph, William, Stephen, and Bonnie.

Brown Crocs 1 Miles: 15.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, May 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Talked to Benjamin on Skype in the morning before church, then went to church with everybody.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, May 14, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-05-14 08:30:06
Workout Totals: Distance13.000Time1:37:52.20Pace7:31.71
Easy runs with the kids, usual distances. Jenny ran 8 miles under 1:00:00 without pushing too hard. Bonnie set a record for 4 miles - 30:21.
Leg 1:Distance8.000Time59:43.10Pace7:27.89
With Jenny.
Leg 2:Distance1.000Time7:47.30Pace7:47.30
With Matthew.
Leg 3:Distance4.000Time30:21.80Pace7:35.45
With Joseph, Jacob, William, Stephen, and Bonnie. Joseph actually ran ahead and ended up with 27:26. Jacob and William made a bathroom stop while Bonnie and I kept going, and then caught up - so their time was a little under 30:00.

Brown Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, May 15, 2018

Race: USATF Development Meet at Timpanogos (1.864 Miles) 00:10:33, Place overall: 2, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.52	0.00	0.00	1.86	11.38

Fast Running Friend Workout - 2018-05-15 10:19:24
Workout Totals: Distance11.385Time1:34:21.80Pace8:17.30
Ran some in the morning, then went to the USATF Developmental Meet at Timpanogos. The highlight of the meet for us was Joseph outkicking me in 3000 with a PR. Results: 3000 Joseph 10:32.53 myself 10:33.44 Jacob 10:56.73 Jenny 11:47.69 800 William 2:47.27 Stephen 3:03.75 Matthew 3:38.28 Analysis/splits: Conditions - 800 - pretty much perfect. 3000 - the wind started to pick up and was a factor - head on the back stretch, but was not disastrous. The temperature was perfect, though. Joseph and myself - I opened in 81 and just barely caught up to the leader (Nate Hillhouse) after the first lap. Joseph had 83 and caught up to us soon after. Then three of us were together for the next three laps with Nate leading. I attempted to take the lead several times, but Nate would not let me. We had 2:46 (85) at 800, 3:28 at 1000, 4:11 at 1200 (85), then 4:53 at 1400 and 5:36 at 1600 (85). In the fifth lap Nate fell back, but Joseph was right on my tail. We had 6:18 at 1800 and 7:01 at 2000 (85). Then I let the pace slip and ran 44 for the next 200 - 7:45 with 800 to go. I was able to recover and speed up to 85 for the next 400 (9:10 with a lap to go). With 200 to go Joseph passed me. I was able to latch on, but he shifted gears again with 70 meters to go, and I could not find another gear and finished 0.91 seconds behind. There was some confusion at the finish as we were lapping some runners and they were in our way - so maybe we could have had a more vigorous kick if we could just not worry about it. But regardless it was a great performance for Joseph and I am very happy for him - he has been struggling a lot lately in workouts. I am glad he was able to find the strength to run well today. Jacob for some reason did not have the confidence to go with us - even though he has run 10:38 in a time trial and was definitely capable of handling the starting pace. So he was stuck in a no man's land running without much focus and hit 1600 in 5:58. Then he realized that he was running awfully slow and sped up. His last 3 laps were 87, 86, 80. Split by 1500 he had around 5:36, 5:20. When he ran 10:38 in a time trial it was 5:14, 5:24. Regardless, even with this mishap, this is the fastest time he has ever run in a race - even though his previous fastest time was at a low altitude. Jenny had a good performance - this is a near PR for her, but her PR was run at a lower altitude as well (2700 feet in Boise). She opened with a 96 lap, then sped up some and had 6:17 at 1600. So split by 1500 this is 5:54, 5:53. 800: William followed Kenny Briggs and they both ran 77 for the first lap. Then they both crashed, but Kenny a bit less than William. So he ended up with 2:45.11 vs William's 2:47.27. With better pacing I think William would have run a PR, but I think the positive is that William found the guts to open in 77 knowing he had another lap left. In time trials I had a hard time getting him there in 80. So now we need to work on opening in 77 and not slowing down to 90 in the second lap. Stephen opened in 90, and then was running in no man's land, so he just coasted in 93 for the second lap. We need to work on knowing how to make it hurt just the right way all the way, not just the first 200 meters - even if there is no one around. Julia is having some health issued again. She her breathing at 8:00 pace is labored, her competitive drive went down. So she opened in 88, and then just could not move and finished in 3:06. She is taking an iron supplement, but she might still be low - so we are going to test her iron next week. Matthew had an interesting race. Apparently Stephen had scared him with his stories of being disqualified at the nationals for getting out of his lane before it was time. This time, however, the kids were supposed to go to lane 1 as soon as they could, but Matthew - being only 5 years old - did not figure that out. Stubborn as he is, he ran the entire race in lane 4. So he actually ran 847 meters, and his time at 800 would have been 3:25 - still 4 seconds slower than his time trial PR, but still pretty good for his first track race.
Leg 1:Distance2.200Time16:07.30Pace7:19.68
With Joseph, Jacob, and William taking Bonnie to school.
Leg 2:Distance1.000Time7:49.00Pace7:49.00
With Joseph, Jacob, William and Stephen.
Leg 3:Distance3.000Time23:35.50Pace7:51.83
With Jenny.
Leg 4:Distance1.422Time11:22.60Pace8:00.03
Warm-up before the track meet.
Leg 5:Distance0.000Time3:38.20Pace0:00.00
Timing the 800 for William, Stephen, and Matthew.
Split 1:Distance0.000Time2:47.00Pace0:00.00 Cumilative:Distance0.000Time2:47.00Pace0:00.00
William.
Split 2:Distance0.000Time0:16.60Pace0:00.00 Cumilative:Distance0.000Time3:03.60Pace0:00.00
Stephen.
Split 3:Distance0.000Time0:34.60Pace0:00.00 Cumilative:Distance0.000Time3:38.20Pace0:00.00
Matthew.

Leg 6:Distance0.000Time3:05.70Pace0:00.00
Timing Julia's race.
Leg 7:Distance0.600Time5:14.20Pace8:43.67
More jogging to warm-up.
Leg 8:Distance1.863Time11:47.50Pace6:19.76
3000 race.
Split 1:Distance1.863Time10:33.20Pace5:39.88 Cumilative:Distance1.863Time10:33.20Pace5:39.88
My time.
Split 2:Distance0.000Time0:23.40Pace0:00.00 Cumilative:Distance1.863Time10:56.60Pace5:52.44
Jacob.
Split 3:Distance0.000Time0:50.90Pace0:00.00 Cumilative:Distance1.863Time11:47.50Pace6:19.76
Jenny.

Leg 9:Distance1.300Time11:41.80Pace8:59.85
Cool-down.

Brown Crocs 1 Miles: 11.38

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, May 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.20	0.00	0.00	0.00	14.20

Fast Running Friend Workout - 2018-05-16 09:17:00
Workout Totals: Distance14.200Time1:49:50.10Pace7:44.09
Easy runs - total of 14 for me, Jenny 8, Julia 5, Joseph and Jacob 6, William 4, Stephen 2, Matthew 1.
Leg 1:Distance8.000Time1:01:38.10Pace7:42.26
With Jenny.
Leg 2:Distance2.200Time16:43.30Pace7:36.05
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time7:38.00Pace7:38.00
With Matthew, William, Joseph, and Jacob.
Leg 4:Distance3.000Time23:50.70Pace7:56.90
With William - Joseph and Jacob started with us, but ran ahead.

Brown Crocs 1 Miles: 14.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, May 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.20	0.00	0.00	0.00	14.20

Fast Running Friend Workout - 2018-05-17 08:57:25
Workout Totals: Distance14.200Time1:49:55.80Pace7:44.49
Easy runs, 14 total for me.
Leg 1:Distance8.000Time1:01:35.40Pace7:41.93
With Jenny.
Leg 2:Distance1.000Time7:32.80Pace7:32.80
With William, Stephen, Joseph, Jacob, and Matthew.
Leg 3:Distance2.200Time16:46.80Pace7:37.64
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 4:Distance3.000Time24:00.80Pace8:00.27
With Joseph, Jacob, and William.

Brown Crocs 1 Miles: 14.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, May 18, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.20	0.00	0.00	0.00	14.20

Fast Running Friend Workout - 2018-05-18 09:03:54
Workout Totals: Distance14.200Time1:49:03.60Pace7:40.82
Easy runs, usual distances, 14 total for me.
Leg 1:Distance8.000Time1:00:59.80Pace7:37.48
With Jenny.
Leg 2:Distance2.200Time16:34.50Pace7:32.05
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time8:03.40Pace8:03.40
With Matthew, Stephen, Joseph, Jacob, and William.
Leg 4:Distance3.000Time23:25.90Pace7:48.63
With Joseph, Jacob, and William.

Brown Crocs 1 Miles: 14.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, May 19, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	4.00	0.00	15.00

Fast Running Friend Workout - 2018-05-19 08:01:04
Workout Totals: Distance15.000Time1:49:35.60Pace7:18.37
Chad came to run with us. Jenny did 10, Joseph and Jacob 8, Julia 5, William 6, Stephen 5, Matthew 1. Chad and I did a 4 mile tempo run down the canyon. We started earlier so we got some nice tailwind. We opened with 5:45, then Chad started pushing the pace and I followed - 5:39, 5:30. In the last mile Chad kept pushing it, but ran out of juice with 200 to go. I saw that if we kicked we would have 5:36 average for 4, so I went for it, and ended up with 22:22.8. Chad had 22:24.2. My last mile was 5:29, Chad's 5:31 or 5:30 high. I was happy that I was able to close with 10:59 2 miles. When we sped up to 5:30 at first my body and mind grumbled, but then I remembered that this used to be easy, and thought - maybe it could be easy again?
Leg 1:Distance1.980Time16:26.60Pace8:18.28
Warm-up with Chad, Joseph, Jacob, and Jenny.
Leg 2:Distance4.000Time22:22.80Pace5:35.70
Tempo run with Chad.
Leg 3:Distance3.020Time22:06.70Pace7:19.30
Cool-down with Chad - part with Jacob.
Leg 4:Distance1.000Time7:53.70Pace7:53.70
With William, Chad, and Matthew.
Leg 5:Distance5.000Time40:45.80Pace8:09.16
With William, Julia, Chad, Bonnie, and Stephen.

Brown Crocs 1 Miles: 15.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Comments

From Rob Murphy on Sat, May 19, 2018 at 16:30:30 from 67.177.28.4

Likely it can be easier, but not easy.

Sun, May 20, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, May 21, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.69	0.00	1.00	0.31	13.00

Fast Running Friend Workout - 2018-05-21 08:36:56
Workout Totals: Distance13.000Time1:36:39.10Pace7:26.08
Usual easy runs with the kids, except in the evening had 2 VPBs and did a pickup for 500 uphill in 1:46.9, and a mile on a rolling down in 5:44.3.
Leg 1:Distance8.000Time59:38.40Pace7:27.30
With Jenny.
Leg 2:Distance1.000Time8:01.60Pace8:01.60
With Matthew.
Leg 3:Distance4.000Time28:59.10Pace7:14.77
With William, Bonnie, Joseph, and Jacob - for most of it.
Split 1:Distance1.640Time13:03.00Pace7:57.44 Cumilative:Distance1.640Time13:03.00Pace7:57.44
Split 2:Distance0.312Time1:46.90Pace5:42.63 Cumilative:Distance1.952Time14:49.90Pace7:35.89
500 uphill to catch up.
Split 3:Distance0.048Time0:25.50Pace8:51.25 Cumilative:Distance2.000Time15:15.40Pace7:37.70
Split 4:Distance1.000Time5:44.30Pace5:44.30 Cumilative:Distance3.000Time20:59.70Pace6:59.90
Another fast mile.
Split 5:Distance1.000Time7:59.40Pace7:59.40 Cumilative:Distance4.000Time28:59.10Pace7:14.77

Brown Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, May 22, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.20	0.00	0.00	0.00	14.20

Fast Running Friend Workout - 2018-05-22 09:23:16
Workout Totals: Distance14.200Time1:48:31.20Pace7:38.54
Total of 14, easy runs with the kids, usual distances.
Leg 1:Distance8.000Time1:00:49.50Pace7:36.19
With Jenny.
Leg 2:Distance2.200Time15:57.20Pace7:15.09
With Joseph, Jacob and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time7:53.40Pace7:53.40
With Matthew, Joseph, Jacob, Julia, and William.
Leg 4:Distance3.000Time23:51.10Pace7:57.03
With Julia, Jacob, and William. Joseph ran ahead.

Brown Crocs 1 Miles: 14.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, May 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.95	0.00	0.00	1.25	14.20

Fast Running Friend Workout - 2018-05-23 08:52:34
Workout Totals: Distance14.200Time1:48:55.70Pace7:40.26
Usual runs, total of 14, except threw a workout in the middle of Jenny's run - 5x0.25 down the canyon with 0.25 recovery. The intervals were 75.0, 74.6, 73.3, 73.0, 71.9. I felt that I had more endurance than when I did those in the winter. Jenny ran an even pace, but still fell behind a bit, but then caught up during my cool-down.
Leg 1:Distance8.000Time1:02:23.60Pace7:47.95
Most of it with Jenny.
Split 1:Distance4.050Time32:58.50Pace8:08.52 Cumilative:Distance4.050Time32:58.50Pace8:08.52
Split 2:Distance0.250Time1:15.00Pace5:00.00 Cumilative:Distance4.300Time34:13.50Pace7:57.56
Split 3:Distance0.250Time2:02.50Pace8:10.00 Cumilative:Distance4.550Time36:16.00Pace7:58.24
Split 4:Distance0.250Time1:14.60Pace4:58.40 Cumilative:Distance4.800Time37:30.60Pace7:48.88
Split 5:Distance0.250Time2:11.70Pace8:46.80 Cumilative:Distance5.050Time39:42.30Pace7:51.74
Split 6:Distance0.250Time1:13.30Pace4:53.20 Cumilative:Distance5.300Time40:55.60Pace7:43.32
Split 7:Distance0.250Time2:12.20Pace8:48.80 Cumilative:Distance5.550Time43:07.80Pace7:46.27
Split 8:Distance0.250Time1:13.00Pace4:52.00 Cumilative:Distance5.800Time44:20.80Pace7:38.76
Split 9:Distance0.250Time2:15.80Pace9:03.20 Cumilative:Distance6.050Time46:36.60Pace7:42.25
Split 10:Distance0.250Time1:11.90Pace4:47.60 Cumilative:Distance6.300Time47:48.50Pace7:35.32
Split 11:Distance1.700Time14:35.10Pace8:34.76 Cumilative:Distance8.000Time1:02:23.60Pace7:47.95

Leg 2:Distance1.000Time7:43.30Pace7:43.30
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance0.000Time0:00.00Pace0:00.00
Leg 4:Distance2.200Time16:19.10Pace7:25.05
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 5:Distance3.000Time22:29.70Pace7:29.90
With Joseph, Jacob and William.

Brown Crocs 1 Miles: 14.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, May 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

Fast Running Friend Workout - 2018-05-24 09:25:47
Workout Totals: Distance14.000Time1:46:50.90Pace7:37.92
Easy runs, usual distances.
Leg 1:Distance8.000Time1:01:55.00Pace7:44.38
With Jenny.
Leg 2:Distance2.000Time14:43.40Pace7:21.70
With Stephen, Bonnie, Joseph, Jacob, and William.
Leg 3:Distance1.000Time7:48.30Pace7:48.30
With Matthew, Joseph, Jacob, and William.
Leg 4:Distance3.000Time22:24.20Pace7:28.07
With Joseph and Jacob.

Brown Crocs 1 Miles: 14.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, May 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-05-25 08:45:00
Workout Totals: Distance13.000Time1:44:40.60Pace8:03.12
13 total, usual distances for the kids except 3 for William and 7 for Jenny. Jenny has sore hamstrings, and I decided to give William a break before racing tomorrow as he was running late in the evening.
Leg 1:Distance4.000Time32:22.30Pace8:05.57
With Jenny.
Leg 2:Distance6.000Time47:46.60Pace7:57.77
With Joseph and Jacob.
Leg 3:Distance3.000Time24:31.70Pace8:10.57
With Jenny, William, and Bonnie - part with Matthew.

Brown Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, May 26, 2018

Race: USATF Development Meet at Corner Canyon (0.923 Miles) 00:04:51, Place overall: 6, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.35	0.00	0.00	0.92	16.27

Fast Running Friend Workout - 2018-05-26 08:41:00
Workout Totals: Distance16.273Time2:27:14.40Pace9:02.89
Ran in the Corner Canyon track meet with the family today. The distance was supposed to be 1500, but ended up about 1485 due to misplaced start. Nevertheless, the times I think were fair as we had wind and it was warm. Times: Dad 4:51.41 Joseph 4:54.29 Jacob 5:00.12 William 5:28.32 Jenny 5:40.78 (more of a workout, she had sore hamstrings and held back quite a bit opening in 92) Stephen 6:03.49 Julia 6:05.75 Matthew 6:47.75 Also Chad ran 4:50.14 outkicking me on the home stretch and Bonnie 5:47.09 in her first track meet ever. Joseph, Chad, and I were in the the same heat, Jacob was in a different heat. William raced Kenny Briggs, did great for the first two laps, then settled in the third, and did not have the energy to kick in the forth - 86, 84, then 90, and essentially that pace for the kick. Kenny ran 5:22. My splits were 76, 80, 80, and then 78 pace for the kick. Chad and I were together until he kicked in the last 70 meters into the gear that I did not have. Joseph was with us the entire time, made a move with a lap to go, when he saw it was not working he just gave up - we had a talk about that afterwards. Jacob won his heat, but ended up doing a lot of front running. He opened in 78, then had a plop - 83, then tried to shift gears, but only found 81, and was running around 80 pace for the kick. Bonnie ran 80, 96, 1:41, and around 96 pace for the kick. Jenny had issues with hamstring soreness, so she took it very cautiously. Julia improved some, I think - she is starting to climb out of the pit. I ran 4 more with the kids at night, and 4 more by myself.
Leg 1:Distance1.000Time7:36.40Pace7:36.40
With Joseph.
Leg 2:Distance1.000Time8:16.70Pace8:16.70
With Jenny, Julia, and Jacob.
Leg 3:Distance1.000Time7:55.10Pace7:55.10
With William.
Leg 4:Distance2.600Time18:33.00Pace7:08.08
Warm-up at the track meet.
Leg 5:Distance0.000Time6:49.50Pace0:00.00
Timing William, Stephen, and Matthew's race - could not see the finish very well, so was late on all of them. However, this compensated for the 15 meter shortness to some extent :-)
Split 1:Distance0.000Time5:30.10Pace0:00.00 Cumilative:Distance0.000Time5:30.10Pace0:00.00
William
Split 2:Distance0.000Time0:34.90Pace0:00.00 Cumilative:Distance0.000Time6:05.00Pace0:00.00
Stephen.
Split 3:Distance0.000Time0:44.50Pace0:00.00 Cumilative:Distance0.000Time6:49.50Pace0:00.00
Matthew.

Leg 6:Distance0.000Time5:46.90Pace0:00.00
Timing Bonnie - this time saw the finish better.
Leg 7:Distance0.000Time5:00.00Pace0:00.00
Timing Jacob.
Leg 8:Distance0.000Time6:05.60Pace0:00.00
Timing Jenny and Julia.
Split 1:Distance0.000Time5:40.80Pace0:00.00 Cumilative:Distance0.000Time5:40.80Pace0:00.00
Jenny.
Split 2:Distance0.000Time0:24.80Pace0:00.00 Cumilative:Distance0.000Time6:05.60Pace0:00.00
Julia.

Leg 9:Distance0.923Time4:51.10Pace5:15.38
My race.
Split 1:Distance0.923Time4:51.10Pace5:15.38 Cumilative:Distance0.923Time4:51.10Pace5:15.38
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.923Time4:51.10Pace5:15.38

Leg 10:Distance1.750Time15:05.30Pace8:37.31
Cool-down.
Leg 11:Distance4.000Time31:33.40Pace7:53.35
With Joseph, Jacob, and William in the evening.
Leg 12:Distance4.000Time29:41.40Pace7:25.35
More distance alone.

Brown Crocs 1 Miles: 16.27

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, May 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, May 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.00	0.00	0.00	0.00	15.00

Fast Running Friend Workout - 2018-05-28 09:58:52
Workout Totals: Distance15.000Time1:55:05.10Pace7:40.34
Easy runs, usual distances. Jenny split her run in two - 4 + 4.
Leg 1:Distance4.000Time31:40.10Pace7:55.02
With Jenny, Jacob, and Bonnie.
Leg 2:Distance2.000Time15:59.90Pace7:59.95
With Stephen.
Leg 3:Distance5.000Time36:11.80Pace7:14.36
First 2 with Julia, the rest alone up the canyon to get the car.
Leg 4:Distance1.000Time7:41.10Pace7:41.10
With William, Jenny and Matthew - I think we had others.
Leg 5:Distance1.000Time7:59.70Pace7:59.70
William was here, not sure who else.
Leg 6:Distance2.000Time15:32.50Pace7:46.25
With Jenny and William.

Brown Crocs 1 Miles: 15.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, May 29, 2018

Race: USATF Development Meet at Skyridge (0.496 Miles) 00:02:24, Place overall: 3, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.70	0.00	0.00	0.50	12.20

Fast Running Friend Workout - 2018-05-29 09:22:22
Workout Totals: Distance12.196Time1:44:28.40Pace8:33.97
Did some easy running the morning, raced 800 with the kids in the afternoon at the Skyridge USATF track meet. Results: Dad 2:24.71 (34, 36, 36, 38) fastest time in the last two years Jacob 2:27.23 (71, 76) race PR Joseph 2:30.89 (70, 80) - crash both physical and mental William 2:48.46 (81, 87) - ran alone, relaxed too much in the second lap Jenny 2:51.64 (85, 86) - hamstrings not 100%, got boxed in at the start Stephen 2:59.82 (87, 92) race PR Julia 3:02.79 (88, 94) - on her way to recovery Matthew 3:41.86 (1:50, 1:51) - ran in the first lane and was afraid to move out to pass the slow people.
Leg 1:Distance5.000Time39:45.60Pace7:57.12
With Jenny up the canyon to get the car.
Leg 2:Distance2.200Time16:37.20Pace7:33.27
With Joseph and Jacob taking Bonnie to school.
Leg 3:Distance1.000Time8:41.90Pace8:41.90
With Joseph, Jacob, William, and Stephen pacing cousin Clara. She was headed for a solid sub-9:00, but then decided to DNF with about 150 meters left and was quite stubborn about it. So we finished without her.
Leg 4:Distance1.700Time14:43.20Pace8:39.53
Track meet warm-up.
Leg 5:Distance0.000Time3:41.70Pace0:00.00
Timing Matthew's, William's, and Stephen's races.
Split 1:Distance0.000Time2:48.40Pace0:00.00 Cumilative:Distance0.000Time2:48.40Pace0:00.00
William.
Split 2:Distance0.000Time0:11.30Pace0:00.00 Cumilative:Distance0.000Time2:59.70Pace0:00.00
Stephen.
Split 3:Distance0.000Time0:42.00Pace0:00.00 Cumilative:Distance0.000Time3:41.70Pace0:00.00
Matthew.

Leg 6:Distance0.000Time3:02.70Pace0:00.00
Timing Jenny and Julia's races.
Split 1:Distance0.000Time2:51.50Pace0:00.00 Cumilative:Distance0.000Time2:51.50Pace0:00.00
Jenny.
Split 2:Distance0.000Time0:11.20Pace0:00.00 Cumilative:Distance0.000Time3:02.70Pace0:00.00
Julia.

Leg 7:Distance0.496Time2:24.40Pace4:51.13
My race.
Leg 8:Distance1.800Time15:31.70Pace8:37.61
Cool-down.

Brown Crocs 1 Miles: 12.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, May 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.20	0.00	0.00	0.00	14.20

Fast Running Friend Workout - 2018-05-30 09:08:54
Workout Totals: Distance14.200Time1:51:54.80Pace7:52.87
Easy runs, usual distances.
Leg 1:Distance8.000Time1:03:16.10Pace7:54.51
With Jenny.
Leg 2:Distance2.200Time17:11.90Pace7:49.05
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time7:57.90Pace7:57.90
With Joseph, Jacob, William, Stephen, and Matthew. We might have had Bonnie.
Leg 4:Distance3.000Time23:28.90Pace7:49.63
With Joseph, Jacob, and William. I think we might have had Bonnie.

Brown Crocs 1 Miles: 14.20

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, May 31, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.65	0.00	0.00	1.00	13.65

Fast Running Friend Workout - 2018-05-31 08:56:48
Workout Totals: Distance13.650Time1:49:33.90Pace8:01.60
Did 4x0.25 down the canyon in the morning with Joseph and Jacob with 0.25 jogging recovery - 73.6, 72.8, 74.5, 74.7. Felt good. Ran more distance at night. Usual distances for the kids.
Leg 1:Distance2.980Time24:26.30Pace8:12.05
Warm-up with Joseph and Jacob, part with Jenny.
Leg 2:Distance1.750Time11:37.40Pace6:38.51
4x0.25 down the canyon workout with Joseph and Jacob.
Split 1:Distance0.250Time1:13.60Pace4:54.40 Cumilative:Distance0.250Time1:13.60Pace4:54.40
Split 2:Distance0.250Time2:11.40Pace8:45.60 Cumilative:Distance0.500Time3:25.00Pace6:50.00
Split 3:Distance0.250Time1:12.80Pace4:51.20 Cumilative:Distance0.750Time4:37.80Pace6:10.40
Split 4:Distance0.250Time2:14.70Pace8:58.80 Cumilative:Distance1.000Time6:52.50Pace6:52.50
Split 5:Distance0.250Time1:14.50Pace4:58.00 Cumilative:Distance1.250Time8:07.00Pace6:29.60
Split 6:Distance0.250Time2:15.70Pace9:02.80 Cumilative:Distance1.500Time10:22.70Pace6:55.13
Split 7:Distance0.250Time1:14.70Pace4:58.80 Cumilative:Distance1.750Time11:37.40Pace6:38.51

Leg 3:Distance1.920Time16:24.40Pace8:32.71
Cool-down with Joseph and Jacob.
Leg 4:Distance3.000Time23:55.30Pace7:58.43
With Stephen.
Leg 5:Distance1.000Time8:11.00Pace8:11.00
With William, Matthew, and Bonnie.
Leg 6:Distance3.000Time24:59.50Pace8:19.83
With William and Bonnie.

Brown Crocs 1 Miles: 13.65

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jun 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.00	0.00	0.00	0.00	15.00

Fast Running Friend Workout - 2018-06-01 08:53:11
Workout Totals: Distance15.000Time1:50:35.40Pace7:22.36
Easy runs.
Leg 1:Distance8.000Time1:03:34.40Pace7:56.80
With Jenny.
Leg 2:Distance2.000Time15:15.60Pace7:37.80
Do not remember who this was with. Probably Joseph, Jacob,a and Stephen.
Leg 3:Distance1.000Time8:14.30Pace8:14.30
With Matthew, William, Joseph, Jacob, and Bonnie.
Leg 4:Distance4.000Time23:31.10Pace5:52.77
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 1 Miles: 15.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jun 02, 2018

Race: USATF Development Meet at Timpangos (0.932 Miles) 00:04:46, Place overall: 3, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.65	0.00	0.00	0.93	15.58

Fast Running Friend Workout - 2018-06-02 08:39:29
Workout Totals: Distance15.582Time2:15:10.40Pace8:40.50
Ran 1500 in the same meet with the kids at Timpanogos High. Raced Matt Wolpert who by some miracle happened to be there. It was very fortunate because they put the open/masters with 15-16 and older, so I was not able to be with Joseph/Jacob/McKay/Rajid. But I was able to run with Matt the entire way, and ended up with 4:46.54. He was a bit ahead with 4:46.12. The splits were 74, 76, 78, and 58 for the last 300. This converts to 5:09.38 mile, which is the fastest I've run (either the actual mile or 1500) since becoming a master. Kids: Joseph 4:54.61 (72, 80, 81, 61) - good race off a fast start, official 1500 PR Jacob 4:57.78 (73,79,82,63) - official 1500 PR, good race off a fast start William 5:21.47 (83,84,87,66) - 1500 PR, equivalent of 5:47 mile, ran with courage at his limit Stephen 6:23.64 - (90, 1:40, ?, ?) - learned it is a bad idea to eat late and a lot before a race Matthew 6:50.39 (1:37, 1:52, 1:53, 1:28) - was running great up until the last 300, then instead of kicking took his foot off the gas and coasted for some reason. Bonnie ran 5:48.63 (83, 92, ?, ?)
Leg 1:Distance5.000Time37:21.80Pace7:28.36
Miles in the morning.
Leg 2:Distance1.400Time11:06.10Pace7:55.79
Warm-up before the track meet.
Leg 3:Distance0.000Time6:50.50Pace0:00.00
Timing Stephen and Matthew.
Split 1:Distance0.000Time6:24.30Pace0:00.00 Cumilative:Distance0.000Time6:24.30Pace0:00.00
Split 2:Distance0.000Time0:26.20Pace0:00.00 Cumilative:Distance0.000Time6:50.50Pace0:00.00

Leg 4:Distance0.000Time5:21.20Pace0:00.00
Timing William.
Leg 5:Distance0.000Time4:57.60Pace0:00.00
Timing Joseph and Jacob.
Split 1:Distance0.000Time4:54.50Pace0:00.00 Cumilative:Distance0.000Time4:54.50Pace0:00.00
Split 2:Distance0.000Time0:03.10Pace0:00.00 Cumilative:Distance0.000Time4:57.60Pace0:00.00

Leg 6:Distance0.932Time4:46.30Pace5:07.19
My 1500 race.
Leg 7:Distance5.250Time40:59.80Pace7:48.53
Ran home.
Leg 8:Distance1.000Time8:05.60Pace8:05.60
With Joseph, Jacob, William, Bonnie, and Stephen in the evening.
Leg 9:Distance2.000Time15:41.50Pace7:50.75
Same group minus Stephen.

Brown Crocs 1 Miles: 15.58

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jun 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jun 04, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-06-04 08:24:18
Workout Totals: Distance13.000Time1:43:31.70Pace7:57.82
Easy runs - 8 in the AM, 5 in the PM. Usual distances for the kids.
Leg 1:Distance8.000Time1:03:29.30Pace7:56.16
With Jenny.
Leg 2:Distance1.000Time8:05.60Pace8:05.60
With Matthew and Stephen.
Leg 3:Distance4.000Time31:56.80Pace7:59.20
With Joseph, Jacob, William, and Bonnie - though Joseph ran ahead.

Brown Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jun 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.53	0.25	0.00	1.00	13.78

Fast Running Friend Workout - 2018-06-05 08:36:52
Workout Totals: Distance13.775Time1:51:12.70Pace8:04.41
Did 4x0.25 with Joseph and Jacob with 0.25 recovery down the canyon. Today the recoveries were slow, so we were able to run faster intervals and did 72.9, 72.9, 73.9, 71.8 - Joseph was with me on all, Jacob fell back on the 3rd and ran 75.
Leg 1:Distance2.980Time24:25.50Pace8:11.78
Warm-up with Joseph, Jacob, Jenny, and Bonnie.
Leg 2:Distance1.750Time12:00.50Pace6:51.71
4x0.25 workout with Joseph and Jacob.
Split 1:Distance0.250Time1:12.90Pace4:51.60 Cumilative:Distance0.250Time1:12.90Pace4:51.60
Split 2:Distance0.250Time2:19.10Pace9:16.40 Cumilative:Distance0.500Time3:32.00Pace7:04.00
Split 3:Distance0.250Time1:12.90Pace4:51.60 Cumilative:Distance0.750Time4:44.90Pace6:19.87
Split 4:Distance0.250Time2:25.70Pace9:42.80 Cumilative:Distance1.000Time7:10.60Pace7:10.60
Split 5:Distance0.250Time1:13.90Pace4:55.60 Cumilative:Distance1.250Time8:24.50Pace6:43.60
Split 6:Distance0.250Time2:24.20Pace9:36.80 Cumilative:Distance1.500Time10:48.70Pace7:12.47
Split 7:Distance0.250Time1:11.80Pace4:47.20 Cumilative:Distance1.750Time12:00.50Pace6:51.71

Leg 3:Distance2.045Time18:37.80Pace9:06.60
Cool-down, with a little pickup trying to get Bonnie to run a sub-90 uphill.
Split 1:Distance0.375Time3:20.30Pace8:54.13 Cumilative:Distance0.375Time3:20.30Pace8:54.13
Split 2:Distance0.250Time1:35.20Pace6:20.80 Cumilative:Distance0.625Time4:55.50Pace7:52.80
Split 3:Distance1.420Time13:42.30Pace9:39.08 Cumilative:Distance2.045Time18:37.80Pace9:06.60

Leg 4:Distance3.000Time24:56.20Pace8:18.73
With Stephen.
Leg 5:Distance1.000Time7:39.50Pace7:39.50
With William and Matthew.
Leg 6:Distance3.000Time23:33.20Pace7:51.07
With William.

Brown Crocs 1 Miles: 13.78

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jun 06, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2018-06-06 08:35:25
Workout Totals: Distance10.000Time1:16:34.10Pace7:39.41
Everybody except Matthew was tapering for the Friday/Saturday races. I ran a total of 10 with 8 in the morning and 2 at night.
Leg 1:Distance1.000Time7:54.70Pace7:54.70
I think this was with Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance1.000Time6:49.10Pace6:49.10
Most of it was with Stephen - I started late, then caught up.
Leg 3:Distance6.000Time47:09.20Pace7:51.53
With Jenny.
Leg 4:Distance2.000Time14:41.10Pace7:20.55
I think this was with William.

Brown Crocs 1 Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jun 07, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2018-06-07 07:59:27
Workout Totals: Distance10.000Time1:12:41.10Pace7:16.11
Presented at OpenWest today on MySQL user-defined functions. Due to that, the running schedule was changed, so I ran alone, and the kids ran by themselves - everybody except Matthew tapering. Total of 10 for me.
Leg 1:Distance8.000Time58:04.70Pace7:15.59
Alone.
Leg 2:Distance2.000Time14:36.40Pace7:18.20
Alone.

Brown Crocs 1 Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jun 08, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Fast Running Friend Workout - 2018-06-08 09:06:45
Workout Totals: Distance7.000Time52:26.50Pace7:29.50
7 total today - tapering for the half marathon. The kids raced 3000. The conditions were tough - 90F temperature, but mitigated by a later start - the race started a bit after 7 pm. Jenny 3000 11:39.85 PR (3:47, 3:56, 3:56) Julia 3000 13:30.31 - her blood test showed overly high iron this time, plus her adrenal glands are struggling Joseph 3000 10:35.65 (3:25, 3:34, 3:36) won 13-14 Jacob 3000 10:58.56 (3:30, 3:43, 3:45) - won 11-12. Struggled a lot with the heat. Bonnie ran 12:46.22 (3:49, 4:22, 4:35) - clearly we need to work on endurance, but we were expecting that given that she has not been training consistently for very long yet.
Leg 1:Distance1.000Time8:14.10Pace8:14.10
I think this was with Bonnie, Stephen, William, Joseph, and Jacob.
Leg 2:Distance1.000Time7:48.50Pace7:48.50
Added Matthew to the group.
Leg 3:Distance5.000Time36:23.90Pace7:16.78
Alone.

Brown Crocs 1 Miles: 7.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jun 09, 2018

Race: Utah Valley Half Marathon (13.109 Miles) 01:16:33, Place overall: 8, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.34	0.00	13.11	0.00	19.45

Fast Running Friend Workout - 2018-06-09 05:31:31
Workout Totals: Distance19.444Time2:09:04.10Pace6:38.28
Ran UVM Half. 1:16:33, 8th overall, 1st master, $150. Splits below. I went out with the Creed and Davin Thompson, their coach Collin Gill, and Derek Moody. Shortly after 2 I dropped back, Derek also dropped back around that point even further than I did, but then passed me and created a gap. I caught up to him around 8 miles and ran with him until 11. Then he gapped me at the water stop and I could not close it. Overall I was happy with the result. I have not done any tempos longer than 4 miles since September - with the exception of a 10 K race in February - out of the concern of overloading the adrenal glands. And overall my tempo volume has not been very good. So I think I paid for it - I had to back off at 2 miles because I felt my heart was beating too fast - though I am not sure this was necessarily training related. I will test that theory by adding more tempo volume with a 5 mile tempo on Saturday, and 1.5 mini-tempos scattered throughout the rest of the week as often as possible. Looking back at my historical data, I see this pattern - when I was young, I ran best off 100 miles a month of tempo running, so roughly 20-25 a week. Going more than that caused overtraining - adrenal fatigue. As a master, I have run the best off 40 miles of tempo a month, so roughly 10 a week. For the two months prior to this race I was at around 20 miles of tempo a month. Last year trying to do 60 miles of tempo a month caused adrenal fatigue - however, this was when the tempo running was on a 10 + 5 schedule and the tempo being done on week days, meaning that there would not be a nap afterwards. This is perhaps a significant factor - if I split it better, and moved some tempo volume to Saturday, I might be able to handle it better. Top 15 mixed: 1 Nathan Peters 1:07:04 Male 25 to 29 2 Dylan Shawhan 1:07:29 Male 25 to 29 3 Travis Fuller 1:08:19 Male 25 to 29 4 Albert Wint 1:13:17 Male 35 to 39 5 Creed Thompson 1:13:20 Male 15 to 18 6 Colin Gill 1:13:20 Male 25 to 29 7 Derick Moody 1:15:58 Male 30 to 34 8 Alexander Pachev 1:16:33 Masters 9 Zack McCormick 1:16:42 Male 30 to 34 10 Tanner Rogers 1:17:07 Male 15 to 18 11 Joy Miller 1:18:50 Female 30 to 34 12 Nelson Davis 1:19:00 Masters 13 Davin Thompson 1:19:24 Male 15 to 18 14 Julie Meads 1:24:04 Female 30 to 34 15 Blake Henson 1:24:59 Male 35 to 39 The kids raced the 800 - all that are at home and are Stephen and older except for Julia who took the ACT today (her score already came back, she got 26 (English 30, Math 28, Reading 25, Science 22) - overall improvement from 24 in February ). 800 results: Conditions - 90 F, minor wind for William and Stephen, picked up for everybody else later. Joseph 2:27.62 (72,75) - won 13-14 Jacob 2:29.54 (73, 75) - 3rd after Rajid (2:25.14) and McKay (2:25.19). William 2:44.12 officially (PR), second in 9-10 after Kenny (2:42.62). His initial time was posted as just 44.12, which would have been quite an event, especially given his age :-) I hand-timed timed him at 2:43.6, and seeing the odd posted time wrote to Jen about it. She swears it was timed right, and the timers forgot to enter the minutes initially. I still have my doubts about the accuracy of the timing of that race, though, and think he really ran around 2:43.90 with Kenny's time being 2:42.40. I supposed this is really not going to matter, though, if he improves significantly at the regionals. The splits were 80, 83 Jenny 2:52.37 (83,89) - I think tired from the 3000, getting up in the morning to drive me to the half-marathon, plus heat/wind taking their toll. Stephen - 2:58.14 PR (87,90), 2nd after Shirley Wyatt 2:55.54 - good race, solid splits, PR, just got outclassed - Shirley opened with 91 and closed with 84.
Leg 1:Distance1.535Time12:16.70Pace7:59.93
Warm-up.
Leg 2:Distance13.109Time1:16:31.50Pace5:50.26
The race.
Split 1:Distance2.000Time11:07.30Pace5:33.65 Cumilative:Distance2.000Time11:07.30Pace5:33.65
Split 2:Distance1.000Time5:58.70Pace5:58.70 Cumilative:Distance3.000Time17:06.00Pace5:42.00
Split 3:Distance1.000Time5:54.30Pace5:54.30 Cumilative:Distance4.000Time23:00.30Pace5:45.07
Split 4:Distance1.000Time5:34.10Pace5:34.10 Cumilative:Distance5.000Time28:34.40Pace5:42.88
Split 5:Distance1.000Time5:39.70Pace5:39.70 Cumilative:Distance6.000Time34:14.10Pace5:42.35
Split 6:Distance1.000Time5:49.10Pace5:49.10 Cumilative:Distance7.000Time40:03.20Pace5:43.31
Split 7:Distance1.000Time5:44.40Pace5:44.40 Cumilative:Distance8.000Time45:47.60Pace5:43.45
Split 8:Distance1.000Time5:56.30Pace5:56.30 Cumilative:Distance9.000Time51:43.90Pace5:44.88
Split 9:Distance1.000Time5:56.10Pace5:56.10 Cumilative:Distance10.000Time57:40.00Pace5:46.00
Split 10:Distance1.000Time6:04.00Pace6:04.00 Cumilative:Distance11.000Time1:03:44.00Pace5:47.64
Split 11:Distance2.109Time12:47.50Pace6:03.92 Cumilative:Distance13.109Time1:16:31.50Pace5:50.26

Leg 3:Distance4.800Time40:15.90Pace8:23.31
Cool-down/distance.

Brown Crocs 1 Miles: 19.44

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jun 10, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jun 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-06-11 08:20:58
Workout Totals: Distance12.000Time1:32:51.60Pace7:44.30
Easy runs, usual distances, did 1.5 tempo down the canyon in 8:42. Total of 12.
Leg 1:Distance8.000Time1:00:50.40Pace7:36.30
With Jenny - except for the tempo.
Split 1:Distance6.270Time50:23.90Pace8:02.28 Cumilative:Distance6.270Time50:23.90Pace8:02.28
Split 2:Distance1.500Time8:42.50Pace5:48.33 Cumilative:Distance7.770Time59:06.40Pace7:36.42
Split 3:Distance0.230Time1:44.00Pace7:32.17 Cumilative:Distance8.000Time1:00:50.40Pace7:36.30

Leg 2:Distance1.000Time7:35.70Pace7:35.70
With Matthew, Joseph, Jacob, William, and Bonnie.
Leg 3:Distance3.000Time24:25.50Pace8:08.50
Same group minus Matthew - Joseph ran ahead.

Brown Crocs 1 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jun 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	2.00	0.00	13.00

Fast Running Friend Workout - 2018-06-12 08:57:55
Workout Totals: Distance13.000Time1:40:28.40Pace7:43.72
Usual distances, did 2 mile tempo down the canyon with Jacob without him knowing any of his splits and the target of 5:52 pace. He actually got it almost right on - 1 second slower, but he kept fluctuating between 5:40 and 6:05 in small fragments.
Leg 1:Distance0.980Time8:10.30Pace8:20.31
Warm-up with Jacob and Jenny.
Leg 2:Distance2.000Time11:45.50Pace5:52.75
Tempo run with Jacob down the canyon.
Leg 3:Distance6.020Time47:15.20Pace7:50.96
More distance - part with Jacob.
Leg 4:Distance1.000Time7:31.60Pace7:31.60
With Matthew, Joseph, William, Stephen, and Bonnie.
Leg 5:Distance3.000Time25:45.80Pace8:35.27
With William and Bonnie - Joseph ran ahead.

Brown Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jun 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-06-13 08:45:17
Workout Totals: Distance12.000Time1:33:05.90Pace7:45.49
Total of 12, did 1.5 tempo down the canyon in 8:27. Usual distances for the kids.
Leg 1:Distance8.000Time1:00:15.50Pace7:31.94
With Jenny except for the tempo.
Split 1:Distance6.270Time50:10.60Pace8:00.16 Cumilative:Distance6.270Time50:10.60Pace8:00.16
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance6.270Time50:10.60Pace8:00.16
Split 3:Distance1.500Time8:27.10Pace5:38.07 Cumilative:Distance7.770Time58:37.70Pace7:32.73
Tempo.
Split 4:Distance0.230Time1:37.80Pace7:05.22 Cumilative:Distance8.000Time1:00:15.50Pace7:31.94

Leg 2:Distance1.000Time7:47.90Pace7:47.90
With Matthew, Bonnie, Joseph, Jacob, and William.
Leg 3:Distance3.000Time25:02.50Pace8:20.83
Same group without Matthew (Joseph started with us, but ran ahead).

Brown Crocs 1 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jun 14, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.96	1.86	0.00	1.00	13.82

Fast Running Friend Workout - 2018-06-14 08:31:33
Workout Totals: Distance13.823Time1:45:17.40Pace7:37.02
Did 4x0.25 down the canyon with 0.25 recovery with Joseph while Jacob paced Bonnie over the same 2 mile stretch. So we kept passing each other back and forth. Joseph struggled today, and fell back a bit on the 3rd one, and by about 3 seconds on the last. Bonnie ended up with 13:22 for 2 miles. In the evening I paced William through 3000 on the track. The target was 92 second laps, and he beat it by 1 second. His splits were 92, 90, 91, 91, 94, 93, 93, 45. By 1 K - 3:48, 3:50, 3:51. Sarah also had the ultrasound. We are having a girl. Her name will be Leigha Anne.
Leg 1:Distance0.980Time8:22.40Pace8:32.65
Warm-up.
Leg 2:Distance2.000Time13:22.60Pace6:41.30
4x0.25 workout with Joseph.
Split 1:Distance0.250Time1:12.80Pace4:51.20 Cumilative:Distance0.250Time1:12.80Pace4:51.20
Split 2:Distance0.250Time2:09.70Pace8:38.80 Cumilative:Distance0.500Time3:22.50Pace6:45.00
Split 3:Distance0.250Time1:14.70Pace4:58.80 Cumilative:Distance0.750Time4:37.20Pace6:09.60
Split 4:Distance0.250Time2:09.20Pace8:36.80 Cumilative:Distance1.000Time6:46.40Pace6:46.40
Split 5:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance1.250Time8:01.30Pace6:25.04
Split 6:Distance0.250Time2:09.30Pace8:37.20 Cumilative:Distance1.500Time10:10.60Pace6:47.07
Split 7:Distance0.250Time1:14.80Pace4:59.20 Cumilative:Distance1.750Time11:25.40Pace6:31.66
Split 8:Distance0.250Time1:57.20Pace7:48.80 Cumilative:Distance2.000Time13:22.60Pace6:41.30

Leg 3:Distance6.000Time46:18.30Pace7:43.05
Cool-down - part with Joseph, Jacob, and Bonnie.
Leg 4:Distance1.000Time7:47.90Pace7:47.90
With Stephen and Matthew.
Leg 5:Distance0.930Time7:49.50Pace8:24.84
Warm-up with William.
Leg 6:Distance1.863Time11:29.30Pace6:09.99
William's 3000.
Leg 7:Distance1.050Time10:07.40Pace9:38.48
Cool-down with William.

Brown Crocs 1 Miles: 13.82

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jun 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-06-15 08:53:17
Workout Totals: Distance13.000Time1:31:00.00Pace7:00.00
Jenny got her wisdom teeth out, still recovering, did not run. Otherwise, usual runs today.
Leg 1:Distance2.000Time15:54.20Pace7:57.10
I think this was with Stephen, and Bonnie. Maybe Joseph and Jacob also.
Leg 2:Distance6.000Time42:35.90Pace7:05.98
Alone.
Leg 3:Distance1.000Time8:21.70Pace8:21.70
With Matthew, Bonnie, William, Joseph, Jacob, and Stephen.
Leg 4:Distance4.000Time24:08.20Pace6:02.05
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jun 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	5.00	0.00	15.00

Fast Running Friend Workout - 2018-06-16 08:03:24
Workout Totals: Distance15.000Time1:49:09.40Pace7:16.63
More or less usual Saturday runs except for Jenny - still recovering from the wisdom teeth removal. I did a 5 mile tempo down the canyon in 28:56 (5:45, 5:49, then do not remember, I think the last mile was 5:42), and it was hard. I think I had some headwind and it was warm.
Leg 1:Distance2.230Time17:55.50Pace8:02.29
Warm-up - part with Joseph and Jacob.
Leg 2:Distance5.000Time28:56.60Pace5:47.32
Tempo run.
Leg 3:Distance1.770Time13:45.80Pace7:46.55
Cool-down with Joseph and Jacob.
Leg 4:Distance1.000Time8:19.40Pace8:19.40
With Matthew, William, and Bonnie.
Leg 5:Distance5.000Time40:12.10Pace8:02.42
With William, Bonnie, and Stephen.
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance5.000Time40:12.10Pace8:02.42 Cumilative:Distance5.000Time40:12.10Pace8:02.42

Brown Crocs 1 Miles: 15.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jun 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jun 18, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.88	0.50	0.00	0.62	15.00

Fast Running Friend Workout - 2018-06-18 06:16:01
Workout Totals: Distance15.000Time1:54:12.60Pace7:36.84
More or less usual runs. Jenny was able to run a couple of miles today. Joseph and Jacob ran 6 early and then went to the scout camp. I ran total of 15 in three runs, and did a 0.625 pickup uphill in 3:36.6.
Leg 1:Distance6.000Time47:20.70Pace7:53.45
With Joseph and Jacob before the scout camp.
Leg 2:Distance5.000Time34:58.30Pace6:59.66
Alone.
Split 1:Distance4.020Time28:50.40Pace7:10.45 Cumilative:Distance4.020Time28:50.40Pace7:10.45
Split 2:Distance0.625Time3:36.30Pace5:46.08 Cumilative:Distance4.645Time32:26.70Pace6:59.10
Pickup up the hill.
Split 3:Distance0.355Time2:31.60Pace7:07.04 Cumilative:Distance5.000Time34:58.30Pace6:59.66

Leg 3:Distance1.000Time7:46.90Pace7:46.90
With Bonnie, Matthew, and William.
Leg 4:Distance3.000Time24:06.70Pace8:02.23
With Bonnie, and William - pickup for the last 0.5.
Split 1:Distance2.500Time20:54.20Pace8:21.68 Cumilative:Distance2.500Time20:54.20Pace8:21.68
Split 2:Distance0.500Time3:12.50Pace6:25.00 Cumilative:Distance3.000Time24:06.70Pace8:02.23

Brown Crocs 1 Miles: 15.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jun 19, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.70	0.50	1.50	0.00	14.70

Fast Running Friend Workout - 2018-06-19 08:44:50
Workout Totals: Distance14.700Time1:54:01.00Pace7:45.37
Ran at the scout camp with Joseph, and Jacob, then alone to get the car - did 1.5 tempo uphill in 9:06.7 - it was warm and I could feel it, then with Bonnie, William, Stephen, and Matthew in the evening.
Leg 1:Distance0.700Time5:59.10Pace8:33.00
To the campground.
Leg 2:Distance5.000Time41:55.90Pace8:23.18
With Joseph and Jacob at the scout camp.
Leg 3:Distance5.000Time34:40.40Pace6:56.08
Alone.
Split 1:Distance2.270Time16:47.80Pace7:23.96 Cumilative:Distance2.270Time16:47.80Pace7:23.96
Split 2:Distance1.500Time9:06.70Pace6:04.47 Cumilative:Distance3.770Time25:54.50Pace6:52.33
Tempo run uphill.
Split 3:Distance1.230Time8:45.90Pace7:07.56 Cumilative:Distance5.000Time34:40.40Pace6:56.08

Leg 4:Distance1.000Time7:50.00Pace7:50.00
With Matthew, Bonnie, and William.
Leg 5:Distance3.000Time23:35.60Pace7:51.87
With Bonnie, William, and Stephen.
Split 1:Distance2.500Time20:14.10Pace8:05.64 Cumilative:Distance2.500Time20:14.10Pace8:05.64
Split 2:Distance0.500Time3:21.50Pace6:43.00 Cumilative:Distance3.000Time23:35.60Pace7:51.87
Uphill pickup.

Brown Crocs 1 Miles: 14.70

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jun 20, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	1.50	0.00	14.00

Fast Running Friend Workout - 2018-06-20 10:21:40
Workout Totals: Distance14.000Time1:48:07.30Pace7:43.38
Ran with Joseph and Jacob at the scout camp, then 8 more with a 1.5 tempo down the canyon in 8:22.9, then evening runs with the younger kids. They are tapering for the regionals.
Leg 1:Distance3.000Time25:00.00Pace8:20.00
With Joseph and Jacob at the scout camp.
Leg 2:Distance8.000Time57:56.50Pace7:14.56
Alone.
Split 1:Distance6.270Time47:51.60Pace7:37.99 Cumilative:Distance6.270Time47:51.60Pace7:37.99
Split 2:Distance1.500Time8:22.90Pace5:35.27 Cumilative:Distance7.770Time56:14.50Pace7:14.30
Mini-tempo down the canyon.
Split 3:Distance0.230Time1:42.00Pace7:23.48 Cumilative:Distance8.000Time57:56.50Pace7:14.56

Leg 3:Distance1.000Time7:54.40Pace7:54.40
With Matthew - do not remember if we had William or Bonnie.
Leg 4:Distance2.000Time17:16.40Pace8:38.20
With Stephen. - do not remember if we had William or Bonnie.

Brown Crocs 1 Miles: 14.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jun 21, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	1.50	0.00	13.00

Fast Running Friend Workout - 2018-06-21 06:42:17
Workout Totals: Distance13.000Time1:40:00.60Pace7:41.58
Total of 13 for me. Kids were tapering for the regionals - except for Jenny who ran 6 - I figured it would be better for her to do that as she had had to cut the distance earlier due to the wisdom teeth recovery. Matthew ran a course PR on the little boy course (7:25.5). I did 1.5 mini tempo down the canyon in 8:17.3.
Leg 1:Distance3.000Time23:01.40Pace7:40.47
With Joseph and Jacob early.
Leg 2:Distance8.000Time1:01:32.90Pace7:41.61
Part Jenny, did 1.5 tempo down the canyon.
Split 1:Distance6.270Time51:32.70Pace8:13.25 Cumilative:Distance6.270Time51:32.70Pace8:13.25
Split 2:Distance1.500Time8:17.30Pace5:31.53 Cumilative:Distance7.770Time59:50.00Pace7:42.03
Split 3:Distance0.230Time1:42.90Pace7:27.39 Cumilative:Distance8.000Time1:01:32.90Pace7:41.61

Leg 3:Distance1.000Time7:25.50Pace7:25.50
With Matthew.
Leg 4:Distance1.000Time8:00.80Pace8:00.80
Do not remember who this was with.

Brown Crocs 1 Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jun 22, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2018-06-22 09:06:59
Workout Totals: Distance10.000Time1:15:08.80Pace7:30.88
Took an easy day - ran only 10. Kids had a warm up in the morning before the regionals. At the regionals we had some challenges. Full report: 3000 Conditions - 82 F, 6 mph wind Jacob 10:51.80 2nd in 11-12 (by 2 seconds). Ran the first lap in 78, 5:36 at 1600, then suffered the rest of the way. But got the fastest time in a race (though he has run 10:38.7 in a time trial), and I think this may still be good enough for the fast heat at the nationals. Joseph 11:21.58 3rd in 13-14 (the winner from Idaho, 9:43 PR, ran 10:07). First lap in 76, then a severe side ache at around 3 laps which was likely caused by the dry food and dehydration at the scout camp. I told both Joseph and Jacob they needed to stay home to rest, eat normally, and hydrate on Thursday. Jacob did it, Joseph wanted to be at the scout camp to finish his badges. Fortunately he still qualified, though he will have to run in the slow heat. Jenny 11:58.14 - still recovering from the wisdom teeth removal. Bonnie Gow (our neighbor that has been training with us) - 12:38.45 - 4th in 11:12, but was very close to 2nd. What is funny is that the other two girls' names were Breelyssa and Alyssa. Julia 13:51.84 - struggled a lot. We are going to try running a mile in 7:00 or under twice a week to see if that helps.
Leg 1:Distance1.000Time8:17.30Pace8:17.30
Do not remember who this was with.
Leg 2:Distance1.000Time8:15.80Pace8:15.80
Do not remember who this was with.
Leg 3:Distance8.000Time58:35.70Pace7:19.46
Alone.

Brown Crocs 1 Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jun 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.15	0.00	5.00	0.00	19.15

Fast Running Friend Workout - 2018-06-23 08:15:47
Workout Totals: Distance19.150Time2:33:20.10Pace8:00.42
Total of 19 miles, about. Did a 5 mile tempo down the canyon in the morning in 28:18.4. Did not think I would be able to go that fast, but cooler temperatures and tail wind helped. Plus I saw that I could catch the 5:40 guy in the last mile, and this gave me the motivation to give a good push. Then ran some more miles, did the kids morning warm-up before the regionals, then ran with some of the kids after the regionals. Results from the regionals. Everybody ran the 800. The conditions were hot and windy, so the times were slow. Joseph 2:28.10 4th in 13-14 (71 high, 76 high) Jacob 2:29.63 3rd in 11-12 (72, 77) William 2:49.88 3rd in 9-10 (81, 88), was having some stomach issues, threw up after he finished, this scored the second post-race vomit star in our family, with yours being the first after 1:09:21 TOU half. Jenny 2:51.71 (84, 87) Stephen 3:00.80 2nd in 8 and under, (91, 89) - was close to winning, the winner (Wyatt Shirley) had 3:00.28 and he fought to the bitter end which is a big improvement for him.
Leg 1:Distance2.470Time18:46.10Pace7:35.91
Warm-up.
Leg 2:Distance5.000Time28:18.40Pace5:39.68
Tempo run.
Leg 3:Distance2.670Time21:17.90Pace7:58.61
Cool-down.
Leg 4:Distance1.000Time7:53.30Pace7:53.30
With Matthew, and I think somebody else.
Leg 5:Distance2.000Time15:42.60Pace7:51.30
Do not remember who this was with.
Leg 6:Distance2.000Time15:43.50Pace7:51.75
Do not remember who this was with.
Leg 7:Distance0.000Time3:00.60Pace0:00.00
Timing Stephen.
Leg 8:Distance0.000Time2:49.70Pace0:00.00
Timing William.
Leg 9:Distance0.000Time2:29.50Pace0:00.00
Timing Jacob.
Leg 10:Distance0.000Time2:27.70Pace0:00.00
Timing Joseph.
Leg 11:Distance0.000Time2:51.50Pace0:00.00
Timing Jenny.
Leg 12:Distance4.010Time31:59.30Pace7:58.63
Evening run with Jacob, and Bonnie.
Split 1:Distance3.010Time24:45.30Pace8:13.46 Cumilative:Distance3.010Time24:45.30Pace8:13.46
Split 2:Distance0.500Time3:33.20Pace7:06.40 Cumilative:Distance3.510Time28:18.50Pace8:03.90
Split 3:Distance0.500Time3:40.80Pace7:21.60 Cumilative:Distance4.010Time31:59.30Pace7:58.63

Brown Crocs 2 Miles: 19.15

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jun 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jun 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.50	1.50	0.00	12.00

Fast Running Friend Workout - 2018-06-25 08:31:16
Workout Totals: Distance12.000Time1:32:35.90Pace7:42.99
Easy runs, usual distances for the kids, total of 12 for me, did a 1.5 tempo pickup down the canyon in 8:11.6, and another one with the kids in the evening for 0.5 uphill in 3:20.
Leg 1:Distance8.000Time1:00:22.40Pace7:32.80
With Jenny, except for the tempo.
Split 1:Distance6.270Time50:23.00Pace8:02.14 Cumilative:Distance6.270Time50:23.00Pace8:02.14
Split 2:Distance1.500Time8:11.60Pace5:27.73 Cumilative:Distance7.770Time58:34.60Pace7:32.33
Split 3:Distance0.230Time1:47.80Pace7:48.70 Cumilative:Distance8.000Time1:00:22.40Pace7:32.80

Leg 2:Distance1.000Time8:14.50Pace8:14.50
With Joseph, Jacob, William, Stephen, Matthew, and Bonnie.
Leg 3:Distance3.000Time23:59.00Pace7:59.67
Same crew without Matthew. Did a pickup for the last 0.5 uphill.
Split 1:Distance2.500Time20:38.30Pace8:15.32 Cumilative:Distance2.500Time20:38.30Pace8:15.32
Split 2:Distance0.500Time3:20.70Pace6:41.40 Cumilative:Distance3.000Time23:59.00Pace7:59.67

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jun 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.18	0.00	3.00	0.19	14.37

Fast Running Friend Workout - 2018-06-26 08:37:10
Workout Totals: Distance14.368Time1:48:41.30Pace7:33.88
Did a pace sense 2 mile tempo run with Jacob down the canyon. His target was 5:50 - without looking at his watch or getting the splits. He managed to hit the target, but was rather uneven. Then in the evening we participated in a running primary activity. Joseph, Jacob, and I set a pace on the track at Orem High that was supposed to be 6:00 per mile (we mispaced it and ran 5:53.5 instead). Everybody else was going to run "till the standard bearer fainteth". One primary kid made it to 400, and so did Stephen (86). Bonnie made it to about 900. William made it to 1200, and then kept running, and finished in 6:01. It was very hot, though. It did not help that with the help from Joseph I mispaced it and went too fast. Then we did sprints - 100 meters. Bonnie got 15.2 - that was quite a surprise. I thought she was going to run about 16.5, and was not in a particular hurry to get going once I called the start. Then I realized I'd better get moving, and barely caught up to her at the end. Jacob ran 14.8, Stephen 17.8, Matthew 20.7 - all PRs.
Leg 1:Distance0.980Time8:22.80Pace8:33.06
Warm-up with Jacob.
Leg 2:Distance2.000Time11:40.60Pace5:50.30
Jacob's 2 mile tempo.
Leg 3:Distance7.020Time54:19.80Pace7:44.36
More distance - most of it with Jacob.
Leg 4:Distance0.180Time1:42.90Pace9:31.67
Warm-up.
Leg 5:Distance1.000Time6:01.40Pace6:01.40
Primary activity mile on the track.
Split 1:Distance0.000Time0:00.10Pace0:00.00 Cumilative:Distance0.000Time0:00.10Pace0:00.00
Split 2:Distance1.000Time5:53.50Pace5:53.50 Cumilative:Distance1.000Time5:53.60Pace5:53.60
With Joseph and Jacob.
Split 3:Distance0.000Time0:07.80Pace0:00.00 Cumilative:Distance1.000Time6:01.40Pace6:01.40
Waiting for William.

Leg 6:Distance0.062Time0:18.10Pace4:51.94
100 meter sprint
Split 1:Distance0.062Time0:15.20Pace4:05.16 Cumilative:Distance0.062Time0:15.20Pace4:05.16
Finished with Bonnie.
Split 2:Distance0.000Time0:02.90Pace0:00.00 Cumilative:Distance0.062Time0:18.10Pace4:51.94
Waiting for Stephen.

Leg 7:Distance0.064Time0:17.80Pace4:38.12
100 meter sprint.
Split 1:Distance0.052Time0:15.20Pace4:52.31 Cumilative:Distance0.052Time0:15.20Pace4:52.31
Bonnie's time
Split 2:Distance0.012Time0:02.60Pace3:36.67 Cumilative:Distance0.064Time0:17.80Pace4:38.12
Stephen's time.

Leg 8:Distance0.062Time0:20.70Pace5:33.87
100 meters with Matthew.
Leg 9:Distance1.000Time9:16.20Pace9:16.20
With William, Stephen, Matthew, Joseph, Jacob, and Bonnie.
Leg 10:Distance2.000Time16:21.00Pace8:10.50
Same group minus Matthew.

Brown Crocs 2 Miles: 14.37

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jun 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.97	0.00	0.34	0.32	14.63

Fast Running Friend Workout - 2018-06-27 08:43:50
Workout Totals: Distance14.627Time1:55:02.90Pace7:51.93
Did 4x0.25 with Joseph down the canyon - he was struggling today, could not even hit 80s towards the end. Bonnie was also struggling - Jacob paced her through 2 miles down the canyon, the target was 6:40 which I thought she would hit easily, but she could only run 13:32 (6:46 pace). Then I ran some more miles myself, and more in the evening with Matthew, William and Stephen.
Leg 1:Distance0.980Time8:07.00Pace8:16.94
Warm-up with Joseph, Jacob, and Bonnie.
Leg 2:Distance1.657Time13:15.60Pace8:00.14
4x0.25 workout with Joseph.
Split 1:Distance0.153Time1:13.40Pace7:59.74 Cumilative:Distance0.153Time1:13.40Pace7:59.74
Split 2:Distance0.246Time1:58.00Pace7:59.67 Cumilative:Distance0.399Time3:11.40Pace7:59.70
Split 3:Distance0.162Time1:17.90Pace8:00.86 Cumilative:Distance0.561Time4:29.30Pace8:00.04
Split 4:Distance0.257Time2:03.30Pace7:59.77 Cumilative:Distance0.818Time6:32.60Pace7:59.95
Split 5:Distance0.169Time1:21.30Pace8:01.07 Cumilative:Distance0.987Time7:53.90Pace8:00.14
Split 6:Distance0.253Time2:01.60Pace8:00.63 Cumilative:Distance1.240Time9:55.50Pace8:00.24
Split 7:Distance0.168Time1:20.80Pace8:00.95 Cumilative:Distance1.408Time11:16.30Pace8:00.33
Split 8:Distance0.249Time1:59.30Pace7:59.12 Cumilative:Distance1.657Time13:15.60Pace8:00.14

Leg 3:Distance1.350Time10:20.30Pace7:39.48
With Jacob and Bonnie.
Split 1:Distance0.430Time3:47.30Pace8:48.60 Cumilative:Distance0.430Time3:47.30Pace8:48.60
Split 2:Distance0.920Time6:33.00Pace7:07.17 Cumilative:Distance1.350Time10:20.30Pace7:39.48

Leg 4:Distance1.640Time15:12.00Pace9:16.10
With Jacob and Bonnie.
Leg 5:Distance5.000Time36:28.20Pace7:17.64
Alone.
Leg 6:Distance1.000Time8:03.50Pace8:03.50
With William, and Matthew.
Leg 7:Distance3.000Time23:36.30Pace7:52.10
With William and Stephen.

Brown Crocs 2 Miles: 14.63

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jun 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.98	2.00	0.00	0.00	12.98

Fast Running Friend Workout - 2018-06-28 08:29:58
Workout Totals: Distance12.980Time1:40:30.90Pace7:44.63
Usual distances for the kids and myself, paced Jenny through a 2 mile tempo down the canyon in 12:05.9 (5:59, 6:06). This is a significant confidence builder for her.
Leg 1:Distance0.980Time8:06.90Pace8:16.84
Warm-up with Jenny.
Leg 2:Distance2.000Time12:05.90Pace6:02.95
Tempo run down the canyon with Jenny.
Leg 3:Distance6.000Time46:22.90Pace7:43.82
More miles - I think this was part with Jenny and part alone.
Leg 4:Distance1.000Time7:53.50Pace7:53.50
With Matthew, William, Stephen, Joseph, Jacob, and Bonnie.
Leg 5:Distance3.000Time26:01.70Pace8:40.57
Same company without Matthew and Stephen.

Brown Crocs 2 Miles: 12.98

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jun 29, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-06-29 09:19:44
Workout Totals: Distance12.000Time1:34:05.70Pace7:50.47
Usual easy runs, usual distances: Jenny 8, Julia 4, Joseph, Jacob, and Bonnie - 6 (2+4), Stephen 3 (2+1), Matthew 1.
Leg 1:Distance8.000Time1:02:16.60Pace7:47.07
With Jenny.
Leg 2:Distance1.000Time8:02.60Pace8:02.60
With Matthew, Stephen, William, Joseph, Jacob, and Bonnie.
Leg 3:Distance3.000Time23:46.50Pace7:55.50
Same crew minus Stephen and Bonnie.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jun 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	5.00	0.00	16.25

Fast Running Friend Workout - 2018-06-30 08:29:29
Workout Totals: Distance16.250Time1:58:36.40Pace7:17.93
Total of 16. Usual Saturday distances for the kids. Did a 5 mile tempo down the canyon in 28:12.3 (5:45, 5:40, 5:32, 5:41, 5:34). Did not start with the intention of beating 5:40 average, actually did not really have any kind of a goal except be faster than 6:00, and maybe dipping under 29:00 with a good push at the end if I had some juice. First mile felt not too easy, but the second somehow ended up being 5 seconds faster. Then something happened in the third - probably a gust of tailwind - and I found myself 3 seconds ahead of the 5:40 guy. Now that I was there I felt obligated to not give him back any ground. In the last mile I found enough energy to run 5:34.
Leg 1:Distance2.980Time23:52.50Pace8:00.70
Warm-up with Jenny, part with Joseph and Jacob.
Leg 2:Distance5.000Time28:12.30Pace5:38.46
Tempo run down the canyon.
Leg 3:Distance2.020Time15:58.50Pace7:54.50
Cool-down.
Leg 4:Distance1.000Time7:57.00Pace7:57.00
With Matthew, Bonnie, and William.
Leg 5:Distance5.000Time40:03.40Pace8:00.68
With Bonnie, William, and Stephen.
Leg 6:Distance0.250Time2:32.70Pace10:10.80
With Mary.

Brown Crocs 2 Miles: 16.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jul 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jul 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.50	1.50	0.00	12.00

Fast Running Friend Workout - 2018-07-02 08:13:37
Workout Totals: Distance12.000Time1:33:51.50Pace7:49.29
Usual distances for the kids. Did 1.5 tempo with Jake Larsen down the canyon in 8:03.6 - my fastest time this year so far. It felt sustainable - at least maybe for another mile going down the same grade. It was a good feeling, though.
Leg 1:Distance8.000Time1:01:53.80Pace7:44.22
With Jenny and Jake Larsen. Jake and I did 1.5 tempo down the canyon.
Split 1:Distance6.270Time51:40.50Pace8:14.50 Cumilative:Distance6.270Time51:40.50Pace8:14.50
Split 2:Distance1.500Time8:03.60Pace5:22.40 Cumilative:Distance7.770Time59:44.10Pace7:41.27
Split 3:Distance0.230Time2:09.70Pace9:23.91 Cumilative:Distance8.000Time1:01:53.80Pace7:44.22

Leg 2:Distance1.000Time7:54.10Pace7:54.10
With Matthew, Bonnie, Stephen, Joseph, Jacob, and William.
Leg 3:Distance3.000Time24:03.60Pace8:01.20
Same crew minus Stephen and Matthew.
Split 1:Distance2.500Time20:50.30Pace8:20.12 Cumilative:Distance2.500Time20:50.30Pace8:20.12
Split 2:Distance0.500Time3:13.30Pace6:26.60 Cumilative:Distance3.000Time24:03.60Pace8:01.20

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jul 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2018-07-03 09:02:00
Workout Totals: Distance10.000Time1:14:37.20Pace7:27.72
Mini-taper for Murray Fun Days 5 K - 10 total. Kids ran reduced distances as well.
Leg 1:Distance8.000Time58:21.20Pace7:17.65
Caught up to Jenny, then ran with her.
Leg 2:Distance2.000Time16:16.00Pace8:08.00
With Stephen.

Brown Crocs 2 Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jul 04, 2018

Race: Murray Fun Days 5K (3.107 Miles) 00:17:51, Place overall: 6, Place in age division: 5

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.78	0.00	0.00	3.11	14.89

Fast Running Friend Workout - 2018-07-04 07:10:41
Workout Totals: Distance14.888Time1:53:47.80Pace7:38.61
Murray Fun Days 5 K, 17:51, 6th overall, chicked once (Angie Nickerson 17:22), 5th master, got beat by 4 masters, and one (young) woman, but no young men! What a race, never seen this before - especially a circuit race with prize money. The top 20 results tell a story: 1 Teren Jameson 40 M 15:37 2 Scott Keate 44 M 16:07 3 Nathan Hornok 40 M 16:33 4 Angela Nickerson 22 F 17:22 5 Mark Payne 45 M 17:27 6 Alexander Pachev 45 M 17:51 7 Nan Kennard 36 F 18:05 8 Kenny Searle 19 M 18:08 9 Jerin Palmer 16 M 18:13 10 Dennis Simonaitis 56 M 18:15 11 Joseph Pachev 13 M 18:15 12 Brenden Brown 15 M 18:27 13 Daniel Haway 40 M 18:35 14 Levi Pace 34 M 18:44 15 Tony Nickerson 19 M 18:50 16 Christina Perry 36 F 18:56 17 Jacob Pachev 11 M 19:00 18 Tyler Howland 33 M 19:20 19 Bill Cobler 54 M 19:24 20 Declan Coffman 16 M 19:30 So in the top 20 we have 17 men and 3 women - nothing strange about that. However, out of those 17 men 8 are masters including 2 grandmasters (over 50)! Unlike chess, we do not expect grandmasters to be competitive against everybody else :-) Our family contributed 2 boys 13 and under (Joseph and Jacob), then there are 5 more boys in the 15-19 age bracket. The 30-39 age bracket contributed 2 men and 2 women thus achieving dubious gender equality - well, actually the women beat the men on the average time. If we look at the 20-29 age bracket, we have one "unicorn" woman and no men! This reminds me of a Russian World War II themed movie title "The old men go to battle" My race - I ran with Mark and Angie to about 1.5 mark, then felt that the pace was more than I could handle - they were just stronger today. After that just tried to run my own pace and was alone the entire time. Compared to last year, I was a bit faster through the first mile, and a bit slower through the second with the identical split (11:18) at mile 2. Then I was 6 seconds slower over the last 1.107, which I think was a good result. Last year I was being pulled by somebody for the first 2+ miles, then there was maybe a quarter mile break when Nan passed me, and when she finally dropped me I had only a quarter to go, I was in the master's money, I knew there was a pack of old wolves behind me, and I was running scared. This year I was alone for the second half of the race, and more than a minute out of master's money, so I had to dig deep to find the motivation to squeeze out the extra juice. So I might actually be slightly more fit. Kids' races: Joseph 18:15 - 11th overall, got outleaned by Dennis at the end. He started quick - was ahead of me over the first 1K, then ran with me for some time shortly before the first mile, then dropped back, but held on better than I thought he would. Jacob - 19:00. Just could not get going today. Said had a hard time getting his heart to pump enough oxygen, felt out of breath but legs not really working. Probably some growth-related temporary thing. Still only 5 seconds slower than his track PR from this winter which was set with me pacing him. And this course is no track. William - 19:52 - outperformed my expectations. Last year he ran 22:16. Stephen - 22:03 - also outperformed my expectations. Bonnie did not sign up in time, so she just ran with Stephen but did not cross the finish line. I was happy to see that 22:03 on this course was relatively easy for her. We will see what happens in Draper Days.
Leg 1:Distance1.750Time15:14.10Pace8:42.34
Warm-up.
Leg 2:Distance3.488Time22:03.40Pace6:19.42
Race
Split 1:Distance1.000Time5:40.70Pace5:40.70 Cumilative:Distance1.000Time5:40.70Pace5:40.70
Split 2:Distance1.000Time5:37.50Pace5:37.50 Cumilative:Distance2.000Time11:18.20Pace5:39.10
Split 3:Distance1.107Time6:32.80Pace5:54.83 Cumilative:Distance3.107Time17:51.00Pace5:44.71
My time.
Split 4:Distance0.000Time1:09.30Pace0:00.00 Cumilative:Distance3.107Time19:00.30Pace6:07.01
Jacob.
Split 5:Distance0.109Time0:52.50Pace8:01.65 Cumilative:Distance3.216Time19:52.80Pace6:10.90
William.
Split 6:Distance0.272Time2:10.60Pace8:00.15 Cumilative:Distance3.488Time22:03.40Pace6:19.42
Stephen.

Leg 3:Distance0.950Time8:21.80Pace8:48.21
Cool-down.
Leg 4:Distance0.200Time1:45.80Pace8:49.00
Cool-down, continued.
Leg 5:Distance0.500Time4:13.30Pace8:26.60
Final stage of the cool-down :-)
Split 1:Distance0.180Time1:34.30Pace8:43.89 Cumilative:Distance0.180Time1:34.30Pace8:43.89
Split 2:Distance0.320Time2:39.00Pace8:16.88 Cumilative:Distance0.500Time4:13.30Pace8:26.60

Leg 6:Distance4.000Time32:01.10Pace8:00.27
With Jenny.
Leg 7:Distance4.000Time30:08.30Pace7:32.07
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 Miles: 14.89

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jul 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-07-05 08:50:20
Workout Totals: Distance12.000Time1:32:40.20Pace7:43.35
Usual distances for the kids and myself. I did 1.5 tempo down the canyon in 7:58.9. This was my first time this year under 8:00.
Leg 1:Distance8.000Time1:01:09.70Pace7:38.71
With Jenny except for the tempo.
Split 1:Distance6.270Time51:18.30Pace8:10.96 Cumilative:Distance6.270Time51:18.30Pace8:10.96
Split 2:Distance1.500Time7:58.90Pace5:19.27 Cumilative:Distance7.770Time59:17.20Pace7:37.81
Split 3:Distance0.230Time1:52.50Pace8:09.13 Cumilative:Distance8.000Time1:01:09.70Pace7:38.71

Leg 2:Distance1.000Time7:41.30Pace7:41.30
With Matthew, Stephen, Bonnie, Joseph, Jacob, and William.
Leg 3:Distance3.000Time23:49.20Pace7:56.40
Same group minus Stephen and Matthew.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jul 06, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2018-07-06 07:11:28
Workout Totals: Distance10.000Time1:19:21.70Pace7:56.17
Easy day for me today running-wise - only 10 miles due to a family trip to Vernal. We saw the dinosaur bones, and visited with Kenny The Apache and his family. Usual distances for the kids.
Leg 1:Distance6.000Time47:46.00Pace7:57.67
With Joseph, Jacob, and Bonnie.
Leg 2:Distance1.000Time7:45.10Pace7:45.10
With Matthew, and William.
Leg 3:Distance3.000Time23:50.60Pace7:56.87
With Stephen and William.

Brown Crocs 2 Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jul 07, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	5.00	0.00	16.00

Fast Running Friend Workout - 2018-07-07 08:34:40
Workout Totals: Distance16.000Time1:58:50.50Pace7:25.66
Total of 16. Usual Saturday distances for the kids. Did a lighter 5 mile tempo down the canyon in 28:38 (5:40, 5:46, 5:44, 5:47, 5:41). Jacob ran with me from 1 to 3, Joseph from 3 to 5.
Leg 1:Distance2.980Time23:54.40Pace8:01.34
Warm-up with Jenny - part with Joseph and Jacob.
Leg 2:Distance5.000Time28:38.10Pace5:43.62
Tempo run.
Leg 3:Distance2.020Time16:33.60Pace8:11.88
Cool-down.
Leg 4:Distance5.000Time41:44.20Pace8:20.84
With William, Stephen, and Bonnie.
Leg 5:Distance1.000Time8:00.20Pace8:00.20
With Matthew and William.

Brown Crocs 2 Miles: 16.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jul 08, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest, went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jul 09, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-07-09 08:22:46
Workout Totals: Distance12.000Time1:32:13.70Pace7:41.14
Joseph and William got a sore throat today so they ran less - both 2 miles. Otherwise, regular runs. Jake Larsen ran with me and Jenny. I did 1.5 tempo down the canyon, but in a different place than I have lately been doing it. This one has less downhill and is more exposed to the sun. So I struggled in the last 0.5 (2:43), but still ran a decent time - 8:03.1. Jake did the first mile with me.
Leg 1:Distance8.000Time1:00:35.20Pace7:34.40
With Jenny and Jake. Jenny did not run the tempo, Jake ran the first mile of it.
Split 1:Distance4.230Time35:06.20Pace8:17.92 Cumilative:Distance4.230Time35:06.20Pace8:17.92
Split 2:Distance1.500Time8:03.10Pace5:22.07 Cumilative:Distance5.730Time43:09.30Pace7:31.88
Split 3:Distance2.270Time17:25.90Pace7:40.75 Cumilative:Distance8.000Time1:00:35.20Pace7:34.40

Leg 2:Distance1.000Time7:56.30Pace7:56.30
With Matthew, Joseph, Jacob, William, Stephen, and Bonnie.
Leg 3:Distance3.000Time23:42.20Pace7:54.07
Same company minus Matthew and Bonnie. William and Joseph ran the first mile with us then turned around. We did a pickup at the end uphill.
Split 1:Distance2.500Time20:14.20Pace8:05.68 Cumilative:Distance2.500Time20:14.20Pace8:05.68
Split 2:Distance0.500Time3:28.00Pace6:56.00 Cumilative:Distance3.000Time23:42.20Pace7:54.07

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jul 10, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-07-10 08:18:16
Workout Totals: Distance12.000Time1:32:36.40Pace7:43.03
Jenny had a breakthrough tempo run today running 2 miles down the canyon in 11:53.9 (5:54, 5:59) - breaking 6:00 average for the first time. Joseph and William had a sore throat and some fatigue, so I had them run just 2 miles. Otherwise usual distances for everybody.
Leg 1:Distance0.980Time8:20.60Pace8:30.82
Warm-up with Jenny.
Leg 2:Distance2.000Time11:53.90Pace5:56.95
Tempo run with Jenny.
Leg 3:Distance5.020Time39:24.20Pace7:50.96
Cool-down with Jenny.
Leg 4:Distance1.000Time8:04.70Pace8:04.70
With Matthew, Stephen, Bonnie, Joseph, Jacob, and William.
Leg 5:Distance3.000Time24:53.00Pace8:17.67
With Bonnie and Jacob.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jul 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2018-07-11 08:34:21
Workout Totals: Distance12.000Time1:32:28.00Pace7:42.33
Did 4x0.25 down the canyon with Jacob - 71.3, 72.8, 74.3, 73.2. Recoveries were brisk - 0.25 all under 8:50 pace. Jenny paced Bonnie in the meantime for 2 miles in 13:05. Joseph is still recovering from the sore throat, I had him run only 4 miles. Otherwise, usual distances for everybody.
Leg 1:Distance0.980Time8:26.00Pace8:36.33
Warm-up with Jacob, Jenny, and Bonnie.
Leg 2:Distance2.000Time13:05.60Pace6:32.80
4x0.25 workout with Jacob.
Split 1:Distance0.250Time1:11.30Pace4:45.20 Cumilative:Distance0.250Time1:11.30Pace4:45.20
Split 2:Distance0.250Time2:12.00Pace8:48.00 Cumilative:Distance0.500Time3:23.30Pace6:46.60
Split 3:Distance0.250Time1:12.80Pace4:51.20 Cumilative:Distance0.750Time4:36.10Pace6:08.13
Split 4:Distance0.250Time2:09.10Pace8:36.40 Cumilative:Distance1.000Time6:45.20Pace6:45.20
Split 5:Distance0.250Time1:14.30Pace4:57.20 Cumilative:Distance1.250Time7:59.50Pace6:23.60
Split 6:Distance0.250Time2:00.70Pace8:02.80 Cumilative:Distance1.500Time10:00.20Pace6:40.13
Split 7:Distance0.250Time1:13.20Pace4:52.80 Cumilative:Distance1.750Time11:13.40Pace6:24.80
Split 8:Distance0.250Time1:52.20Pace7:28.80 Cumilative:Distance2.000Time13:05.60Pace6:32.80

Leg 3:Distance5.020Time39:51.10Pace7:56.31
Cool-down with Jenny - part with Jacob and Bonnie.
Leg 4:Distance1.000Time7:51.10Pace7:51.10
With Joseph, William, and Matthew.
Leg 5:Distance3.000Time23:14.20Pace7:44.73
With Joseph, Stephen, and William.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jul 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2018-07-12 08:42:43
Workout Totals: Distance10.000Time1:18:52.20Pace7:53.22
Total of 10 - taking it easy before Draper Days. Reduced mileage for the kids.
Leg 1:Distance1.000Time7:43.20Pace7:43.20
With Matthew, Joseph, Jacob, William, Stephen, and Bonnie.
Leg 2:Distance1.000Time7:57.90Pace7:57.90
Same company minus Matthew.
Leg 3:Distance6.000Time47:25.10Pace7:54.18
With Jenny.
Leg 4:Distance2.000Time15:46.00Pace7:53.00
With Joseph, Jacob, and Bonnie - if I remember right.

Brown Crocs 2 Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jul 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Fast Running Friend Workout - 2018-07-13 08:23:03
Workout Totals: Distance7.000Time54:49.60Pace7:49.94
Taper before Draper Days 5 K - total of 7 for me, reduced mileage for the kids.
Leg 1:Distance1.000Time7:34.80Pace7:34.80
With Matthew, Bonnie, Joseph, Jacob, and William.
Leg 2:Distance1.000Time7:29.50Pace7:29.50
With Bonnie, Joseph, Jacob, and William.
Leg 3:Distance1.000Time7:45.30Pace7:45.30
With Joseph.
Leg 4:Distance4.000Time32:00.00Pace8:00.00
With Jenny.

Brown Crocs 2 Miles: 7.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jul 14, 2018

Race: Draper Days 5K (3.107 Miles) 00:17:29, Place overall: 6, Place in age division: 5

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.00	0.00	3.36	15.48

Fast Running Friend Workout - 2018-07-14 06:10:14
Workout Totals: Distance15.477Time1:55:02.40Pace7:25.98
Draper Days 5 K, 17:29, 13th overall, 5th master. At the start, I wanted to go out hard and hang on, but just did not have the speed to do it. Usually this means bad things for me - if I do not have the speed in mile 1, I have even less of it in subsequent miles. But this time it was different. I managed to hold on to whatever I had, and actually ran the whole thing at a more or less even pace. The first mile marker was off - I got 5:25 at it, but I am guessing it was closer to 5:36. Mile 2 marker was believable - 11:08, and the second mile was downhill. 16:55 at the official mile marker 3, which is also believable - the third mile is uphill. For the first 3 k of the race I followed Benjamin Dastrup and Jake Orr. Then Jake fell off the pace. I hung on to Benjamin until the kick. Jacob 18:26, Joseph 18:44, William 19:47, Jenny 20:02, Stephen 22:14, Julia 22:44, Matthew 25:31, Sarah 29:40 - new virtual pregnancy standard - average 21:37 for the family. Joseph had a sore throat all week and had to run less, Jenny got a weird cramp midrace. William did have a sore throat as well, but it did not hit him as much as it did Joseph. Not sure why Stephen ran slower than in Murray Fun Days - probably because Bonnie paced him there, and this time Bonnie ran her own race and got 21:39 (5th woman). Jenny, in spite of the cramp problem, got 3rd overall earning $50. 1. TEREN JAMESON m 41 15:27.63 2. NATHAN HORNOK m 40 16:06.92 3. MARK BOYLE m 16 16:12.00 4. ALEX HARBERTSON m 16 16:37.73 5. ALBERT WINT m 38 16:40.18 6. MARK CURRELL m 34 16:49.78 7. MELCHOR SUASTE m 40 16:58.04 8. JON GAUTHIER m 31 17:10.48 9. MARK PAYNE m 45 17:12.85 10. ROBBY LEE m 26 17:17.06 11. BENJAMIN DASTRUP m 14 17:26.17 12. PETER OLDHAM m 17 17:25.46 13. ALEXANDER PACHEV m 45 17:29.85 14. BRANDON JOHNSON m 17 17:45.38 15. JAKE ORR m 15 17:47.77 16. NEAL GASSMANN m 51 17:53.50 17. CALEB JOHNSON m 15 17:58.93 18. DEREK HANSEN m 43 18:11.26 19. NAN KENNARD f 36 18:14.75 20. CARSON DAY m 15 18:16.61 In the evening I ran some more distance with the kids. Jenny was still suffering from her stomach cramp and ran just one more mile. Joseph was stll not 100%, did not run. I felt some energy did 0.25 uphill pickup at the end in 80.8.
Leg 1:Distance2.250Time17:59.30Pace7:59.69
Warm-up.
Leg 2:Distance4.437Time29:49.80Pace6:43.38
The race.
Split 1:Distance3.107Time17:30.30Pace5:38.04 Cumilative:Distance3.107Time17:30.30Pace5:38.04
My time.
Split 2:Distance0.000Time0:56.70Pace0:00.00 Cumilative:Distance3.107Time18:27.00Pace5:56.29
Jacob.
Split 3:Distance0.000Time0:18.00Pace0:00.00 Cumilative:Distance3.107Time18:45.00Pace6:02.09
Joseph.
Split 4:Distance0.830Time6:48.90Pace8:12.65 Cumilative:Distance3.937Time25:33.90Pace6:29.61
Matthew.
Split 5:Distance0.500Time4:15.90Pace8:31.80 Cumilative:Distance4.437Time29:49.80Pace6:43.38
Sarah.

Leg 3:Distance0.580Time3:49.00Pace6:34.83
Pacing the kids 1 K.
Leg 4:Distance2.200Time18:42.80Pace8:30.36
Cool-down.
Leg 5:Distance1.000Time7:56.40Pace7:56.40
With Jenny at night.
Leg 6:Distance5.010Time36:45.10Pace7:20.14
First mile with Jacob and Bonnie, the rest alone.
Split 1:Distance4.760Time35:24.30Pace7:26.28 Cumilative:Distance4.760Time35:24.30Pace7:26.28
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.760Time35:24.30Pace7:26.28
Split 3:Distance0.250Time1:20.80Pace5:23.20 Cumilative:Distance5.010Time36:45.10Pace7:20.14
Uphill pickup.

Brown Crocs 2 Miles: 15.48

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jul 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jul 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	3.00	0.00	12.00

Fast Running Friend Workout - 2018-07-16 08:29:07
Workout Totals: Distance12.000Time1:30:12.40Pace7:31.03
Usual runs for everybody. Jenny was struggling with the stomach cramp which we now think is some kind of internal inflammation. But she still could run around 8:00 pace. I did 1.5 tempo down the canyon in the AM in 7:58.8, and another one with Joseph uphill from the 1.5 mark to the house in 8:59.6. He was pushing the pace, so I told him if he was energetic he should do a tempo. He usually declines such invitations, but this time he accepted.
Leg 1:Distance8.000Time1:01:43.50Pace7:42.94
With Jenny except for the tempo.
Split 1:Distance6.270Time51:47.30Pace8:15.58 Cumilative:Distance6.270Time51:47.30Pace8:15.58
Split 2:Distance1.500Time7:58.80Pace5:19.20 Cumilative:Distance7.770Time59:46.10Pace7:41.53
Split 3:Distance0.230Time1:57.40Pace8:30.43 Cumilative:Distance8.000Time1:01:43.50Pace7:42.94

Leg 2:Distance1.000Time7:53.00Pace7:53.00
With Joseph, Jacob, Matthew, Bonnie, William, and Stephen.
Leg 3:Distance3.000Time20:35.90Pace6:51.97
With Joseph, first 1.5 also with William and Jacob.
Split 1:Distance1.500Time11:36.30Pace7:44.20 Cumilative:Distance1.500Time11:36.30Pace7:44.20
Split 2:Distance1.500Time8:59.60Pace5:59.73 Cumilative:Distance3.000Time20:35.90Pace6:51.97
Tempo with Joseph.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jul 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-07-17 08:45:10
Workout Totals: Distance12.000Time1:30:25.40Pace7:32.12
Jenny still had her internal inflammation problem. So she ran a bit less and split her run in two - 3 + 4. Usual distances for everybody else. Total of 12 for me. I did two pickups in the AM - 1 mile up the canyon in 5:58.0, and 1 mile down in 5:18.6.
Leg 1:Distance8.000Time58:35.20Pace7:19.40
Started with Jenny, Joseph, Jacob, William, Stephen, and Bonnie. Jenny turned around at 1.5, everybody else at 1. Ran the rest of it myself.
Split 1:Distance3.520Time27:42.80Pace7:52.39 Cumilative:Distance3.520Time27:42.80Pace7:52.39
Split 2:Distance1.000Time5:58.00Pace5:58.00 Cumilative:Distance4.520Time33:40.80Pace7:27.08
Split 3:Distance2.250Time17:47.00Pace7:54.22 Cumilative:Distance6.770Time51:27.80Pace7:36.10
Split 4:Distance1.000Time5:18.60Pace5:18.60 Cumilative:Distance7.770Time56:46.40Pace7:18.40
Split 5:Distance0.230Time1:48.80Pace7:53.04 Cumilative:Distance8.000Time58:35.20Pace7:19.40

Leg 2:Distance1.000Time7:58.00Pace7:58.00
With Joseph, Jacob, Jenny, Stephen, Matthew, and Bonnie.
Leg 3:Distance3.000Time23:52.20Pace7:57.40
With Joseph, Jacob, William, Jenny, and Bonnie.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jul 18, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.05	0.40	0.25	0.87	13.57

Fast Running Friend Workout - 2018-07-18 08:37:14
Workout Totals: Distance13.564Time1:42:21.00Pace7:32.74
Total of 12 for me. Usual distances for everybody. Julia ran in the AM including a mile in 6:58, then headed out to the youth conference. Jenny did 4+4 - still recovering from the internal inflammation, but felt good enough to run sub-7:00 for 0.5 at the end. I tried to get Stephen to run an 800 PR, but he just did not have it today. Stopped him early several times when he was obviously off pace and not doing anything to increase it. William, however, ran a small PR - 2:43.7 (80, 83). So did Bonnie - 2:51.7 (84, 87). I paced William, while Joseph and Jacob paced Bonnie. Then Joseph, Jacob, and I ran 600 with the target of 1:45, and racing the Bonnie/William relay team over the last 400. We opened in 34 (tailwind), then 36 into a headwind, then Joseph and Jacob fell apart, I tried to speed up, but just did not have the ability to shift gears running alone and ran another 36 - total time 1:46.5. Joseph and Jacob got 1:49.9. Bonnie handed off to William right as we got there, then William fell behind me, but outran Joseph and Jacob.
Leg 1:Distance1.050Time8:41.00Pace8:16.19
Warm-up to the track.
Leg 2:Distance0.150Time0:56.70Pace6:18.00
Stephen's attempt at 800, stopped him shortly after the first 200 in 45 and no attempt to speed up.
Leg 3:Distance0.248Time1:31.10Pace6:07.34
Stephen's attempt 2. Stopped him at 400.
Leg 4:Distance0.496Time2:51.70Pace5:46.17
Bonnie and William's 800.
Split 1:Distance0.496Time2:43.70Pace5:30.04 Cumilative:Distance0.496Time2:43.70Pace5:30.04
William.
Split 2:Distance0.000Time0:08.00Pace0:00.00 Cumilative:Distance0.496Time2:51.70Pace5:46.17
Bonnie.

Leg 5:Distance0.248Time1:29.90Pace6:02.50
Stephen's try 3. Stopped him at 400.
Leg 6:Distance0.372Time1:46.50Pace4:46.29
600 with Joseph and Jacob. They had 1:49.9.
Leg 7:Distance1.000Time9:18.10Pace9:18.10
Cool-down to the house.
Leg 8:Distance6.000Time44:47.70Pace7:27.95
First 2 with Jenny, then the rest alone.
Leg 9:Distance1.000Time7:46.90Pace7:46.90
With Jenny, Joseph, Jacob, Matthew, and Bonnie.
Leg 10:Distance2.000Time15:50.50Pace7:55.25
With Jenny, Joseph, Jacob, William, and Bonnie.
Leg 11:Distance1.000Time7:20.90Pace7:20.90
With Jenny.

Brown Crocs 2 Miles: 13.56

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jul 19, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.65	0.31	0.99	0.00	11.95

Fast Running Friend Workout - 2018-07-19 09:16:43
Workout Totals: Distance11.953Time1:33:26.00Pace7:49.00
Did 800 pace workout with Stephen and Jenny. This was originally supposed to be an 800 time trial for Stephen, but he was not hitting anywhere close to the target pace, and I did not want him to drag through most of it. So I kept stopping him as soon as he slowed down. He finally figured out that if he just toughened up a bit, the workout would be over sooner, so he ran the full 400 in 86.
Leg 1:Distance1.050Time9:08.50Pace8:42.38
Warm-up to the track.
Leg 2:Distance0.311Time1:53.60Pace6:05.27
With Stephen and Jenny.
Leg 3:Distance0.124Time0:42.30Pace5:41.13
With Stephen and Jenny.
Leg 4:Distance0.186Time1:05.10Pace5:50.00
With Stephen and Jenny.
Leg 5:Distance0.248Time1:28.30Pace5:56.05
With Stephen and Jenny.
Leg 6:Distance0.186Time1:05.10Pace5:50.00
With Stephen and Jenny.
Leg 7:Distance0.248Time1:26.20Pace5:47.58
With Stephen and Jenny.
Leg 8:Distance1.000Time8:53.20Pace8:53.20
Back to the house with everybody.
Leg 9:Distance4.600Time36:19.10Pace7:53.72
Do not remember who this was with.
Leg 10:Distance1.000Time7:25.20Pace7:25.20
With Matthew, Joseph, Jacob, William, Stephen, and Bonnie
Leg 11:Distance3.000Time23:59.40Pace7:59.80
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 Miles: 11.95

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jul 20, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	0.00	0.50	10.88

Fast Running Friend Workout - 2018-07-20 08:41:30
Workout Totals: Distance10.878Time1:27:21.90Pace8:01.88
Did another 600 interval/relay. Joseph, Jacob, and I raced a relay team that consisted of Jenny, Bonnie, and William - each taking a leg of 200 in that order. The target was 1:45. Unfortunately I was the only one who got the target. We were all in contact with Jenny at the end of the first leg (34 high), but then only I could keep up with Bonnie on the second leg (34 high or 35 low). Joseph decided to score a DNF once Bonnie dropped him around the 300 mark under the excuse that he was going to try again when the track is not so crowded. Jacob got dropped as well, but kept running. William did around 35 high in the last 200 and I was able to stay with him finishing in 1:45.1. Jacob finished in 1:49.7. Then Joseph decided to retry expecting me to pace him. I told him I did not have another 1:45 in me, and that since he missed the chance to be paced when it was available, he would get to do it on his own this time. He got to 200 in 36.8 and stopped. I hope he learned a lesson. Matthew got 2 miles in today running to the track and back. Usual distances for everybody else.
Leg 1:Distance1.436Time12:40.90Pace8:49.87
Warm-up with everybody - however, Matthew and Stephen did not do the strides.
Split 1:Distance1.000Time8:32.70Pace8:32.70 Cumilative:Distance1.000Time8:32.70Pace8:32.70
Split 2:Distance0.062Time0:18.40Pace4:56.77 Cumilative:Distance1.062Time8:51.10Pace8:20.09
Split 3:Distance0.062Time0:51.20Pace13:45.81 Cumilative:Distance1.124Time9:42.30Pace8:38.06
Split 4:Distance0.062Time0:17.90Pace4:48.71 Cumilative:Distance1.186Time10:00.20Pace8:26.07
Split 5:Distance0.250Time2:40.70Pace10:42.80 Cumilative:Distance1.436Time12:40.90Pace8:49.87

Leg 2:Distance0.372Time1:45.10Pace4:42.53
600 interval
Leg 3:Distance0.070Time0:36.80Pace8:45.71
Joseph's 600 retry fiasco - stopped at 200.
Split 1:Distance0.070Time0:36.80Pace8:45.71 Cumilative:Distance0.070Time0:36.80Pace8:45.71
William
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.070Time0:36.80Pace8:45.71
Stephen.

Leg 4:Distance1.000Time8:50.90Pace8:50.90
Back to the house with everybody.
Leg 5:Distance5.000Time39:50.70Pace7:58.14
With Jenny.
Leg 6:Distance3.000Time23:37.50Pace7:52.50
With Joseph, Jacob, and Bonnie.

Brown Crocs 2 Miles: 8.88

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jul 21, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	5.00	1.00	16.00

Fast Running Friend Workout - 2018-07-21 08:24:30
Workout Totals: Distance16.000Time1:57:28.20Pace7:20.51
Total of 16. Did a 5 mile tempo down the canyon in 28:04.8 - best time this year so far. Splits 5:41, 5:35, 5:36, 5:41, 5:31. Then did 8x0.125 uphill with Jacob targeting around 40. Most of the recoveries were 0.125 jog, but we occasionally took longer breaks when I sensed he was struggling. It was quite warm already. Joseph did the same workout, except downhill in 36. Bonnie did the first 2 intervals with him, then skipped one and did one more. Kids were on reduced mileage tapering for the JO Nationals. Joseph and Jacob - 6, Jenny - 8, William 3, Stephen - 2. Julia ran 4 miles.
Leg 1:Distance2.980Time23:59.10Pace8:02.92
Warm-up - most of it with Jenny.
Leg 2:Distance5.000Time28:04.60Pace5:36.92
Tempo run.
Leg 3:Distance2.020Time16:38.80Pace8:14.46
Cool-down.
Leg 4:Distance1.000Time7:59.40Pace7:59.40
With Jacob and Matthew. I think we might have had William and/or Stephen.
Leg 5:Distance5.000Time40:46.30Pace8:09.26
With Jacob. We had Julia with us for the first 2 miles. I think we also had William and Stephen for part of it.
Split 1:Distance2.270Time19:07.10Pace8:25.33 Cumilative:Distance2.270Time19:07.10Pace8:25.33
Split 2:Distance0.125Time0:41.10Pace5:28.80 Cumilative:Distance2.395Time19:48.20Pace8:16.12
Split 3:Distance0.125Time1:09.40Pace9:15.20 Cumilative:Distance2.520Time20:57.60Pace8:19.05
Split 4:Distance0.125Time0:41.50Pace5:32.00 Cumilative:Distance2.645Time21:39.10Pace8:11.15
Split 5:Distance0.125Time1:19.80Pace10:38.40 Cumilative:Distance2.770Time22:58.90Pace8:17.80
Split 6:Distance0.125Time0:40.40Pace5:23.20 Cumilative:Distance2.895Time23:39.30Pace8:10.26
Split 7:Distance0.125Time1:18.30Pace10:26.40 Cumilative:Distance3.020Time24:57.60Pace8:15.89
Split 8:Distance0.125Time0:40.00Pace5:20.00 Cumilative:Distance3.145Time25:37.60Pace8:08.90
Split 9:Distance0.125Time1:21.20Pace10:49.60 Cumilative:Distance3.270Time26:58.80Pace8:15.05
Split 10:Distance0.125Time0:39.70Pace5:17.60 Cumilative:Distance3.395Time27:38.50Pace8:08.51
Split 11:Distance0.375Time3:33.00Pace9:28.00 Cumilative:Distance3.770Time31:11.50Pace8:16.42
Split 12:Distance0.125Time0:39.50Pace5:16.00 Cumilative:Distance3.895Time31:51.00Pace8:10.63
Split 13:Distance0.125Time1:15.40Pace10:03.20 Cumilative:Distance4.020Time33:06.40Pace8:14.13
Split 14:Distance0.125Time0:40.90Pace5:27.20 Cumilative:Distance4.145Time33:47.30Pace8:09.10
Split 15:Distance0.125Time1:19.50Pace10:36.00 Cumilative:Distance4.270Time35:06.80Pace8:13.40
Split 16:Distance0.125Time0:36.20Pace4:49.60 Cumilative:Distance4.395Time35:43.00Pace8:07.60
Split 17:Distance0.605Time5:03.30Pace8:21.32 Cumilative:Distance5.000Time40:46.30Pace8:09.26

Brown Crocs 2 Miles: 16.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jul 22, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jul 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2018-07-23 08:59:43
Workout Totals: Distance10.000Time1:18:49.60Pace7:52.96
10 total for me. Kids tapered. Flew to Atlanta in the afternoon, got the rental van, got to Dean and Shelly's house.
Leg 1:Distance1.000Time7:38.80Pace7:38.80
With Matthew, Joseph, Jacob, William, Stephen, and Bonnie.
Leg 2:Distance3.000Time23:47.70Pace7:55.90
Same group minus Matthew. William and Stephen ran for part of it.
Leg 3:Distance6.000Time47:23.10Pace7:53.85
I think this was with Jenny.

Brown Crocs 2 Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jul 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.66	0.00	0.00	0.00	10.66

Fast Running Friend Workout - 2018-07-24 07:59:18
Workout Totals: Distance10.660Time1:20:35.90Pace7:33.65
4 with the kids in the AM in Milton, GA near Dean and Shelly's house. Then drove to Greensboro, and did 6.5 miles there alone. Humidity did not feel bad on an easy run.
Leg 1:Distance1.040Time8:16.50Pace7:57.40
With Joseph, Jacob, Jenny, Stephen and William.
Leg 2:Distance1.040Time8:29.40Pace8:09.81
Same group minus Stephen.
Leg 3:Distance1.040Time8:10.10Pace7:51.25
Dropped off William.
Leg 4:Distance1.040Time8:28.90Pace8:09.33
With Jenny.
Leg 5:Distance6.500Time47:11.00Pace7:15.54
Alone in Greensboro.

Brown Crocs 2 Miles: 10.66

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jul 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.14	0.00	0.00	0.00	12.14

Fast Running Friend Workout - 2018-07-25 04:58:15
Workout Totals: Distance12.140Time1:35:37.10Pace7:52.58
Did 6 alone in the AM, then 4 near the Aggie Stadium to the store and back + some extra running to get around. Then 2.14 with the kids later in the evening. Racing wise, everybody ran the 800. It was a good chance to learn humility. The competition was strong, they were up against real 800 runners. Humidity adjustment had not yet happened, plus there were a lot of delays. As a result, the performances were not great both in terms of place as well as time. The times kept digressing in quality in proportion to how late everybody's race started: Stephen 3:00.29 William 2:47.?? Jacob 2:28.99 Joseph 2:33.70 Jenny 2:55.??
Leg 1:Distance6.000Time42:53.10Pace7:08.85
Alone.
Leg 2:Distance4.000Time35:59.30Pace8:59.83
Most of this with William.
Leg 3:Distance2.140Time16:44.70Pace7:49.49
With Joseph, Jacob, William, Stephen, and Jenny.

Brown Crocs 2 Miles: 12.14

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jul 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	2.00	1.50	10.00

Fast Running Friend Workout - 2018-07-26 07:26:47
Workout Totals: Distance10.000Time1:10:56.40Pace7:05.64
The night before I prayed to know how to help the kids the best to prepare for the 3000. The thought came to me to try 1200 at 80 seconds per lap. So I used Google to find the nearest track, which happened to be at the Smith High, and was a 440. Ran 0.75 and the pace felt way harder than what it should have. We could not even hit the target of 80s (got 82 high average) and it was not just Joseph and Jacob - I could not do it. I did some thinking, and the thought came to me - try this yourself again in the evening. It was even worse - 4:12 was all I could do. Then another thought came - try 2 miles. After the first lap in 84 I started to feel light headed and was forced to slow down to 90s. It was miserable but sustainable. So the inspiration came in the middle of that interval - the way to adjust to high humidity is to run frequent relatively short intervals at sub-maximal pace. I would have just one more day to do it with the kids, but at least this is something.
Leg 1:Distance1.000Time8:16.00Pace8:16.00
Warm-up with the kids.
Leg 2:Distance0.750Time4:08.30Pace5:31.07
Interval with Joseph and Jacob.
Leg 3:Distance1.250Time10:07.20Pace8:05.76
Cool-down.
Leg 4:Distance1.000Time7:25.70Pace7:25.70
Warm-up with the kids.
Leg 5:Distance0.500Time2:57.70Pace5:55.40
Interval with Jenny.
Leg 6:Distance0.750Time4:12.10Pace5:36.13
Interval alone testing the waters.
Leg 7:Distance2.500Time19:59.00Pace7:59.60
Trip to find a bathroom.
Leg 8:Distance2.000Time11:52.50Pace5:56.25
Another interval testing the waters.
Leg 9:Distance0.250Time1:57.90Pace7:51.60
Short cool down.

Brown Crocs 2 Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jul 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	2.00	0.00	11.25

Fast Running Friend Workout - 2018-07-27 05:53:22
Workout Totals: Distance11.250Time1:18:56.00Pace7:00.98

Leg 1:Distance6.500Time46:30.80Pace7:09.35
Alone.
Leg 2:Distance1.000Time8:08.10Pace8:08.10
Warm-up with the kids.
Leg 3:Distance2.000Time11:38.50Pace5:49.25
2 mile humidity acclimation interval on the track, first 0.75 with Joseph and Jacob.
Split 1:Distance0.750Time4:21.60Pace5:48.80 Cumilative:Distance0.750Time4:21.60Pace5:48.80
With Joseph and Jacob.
Split 2:Distance1.250Time7:16.90Pace5:49.52 Cumilative:Distance2.000Time11:38.50Pace5:49.25
Alone.

Leg 4:Distance0.250Time1:43.20Pace6:52.80
With Jenny.
Leg 5:Distance0.750Time5:55.40Pace7:53.87
Cool-down with Joseph.
Leg 6:Distance0.750Time5:00.00Pace6:40.00
Humidity acclimation interval with Jenny.

Brown Crocs 2 Miles: 11.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jul 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.05	0.00	0.00	0.00	12.05

Fast Running Friend Workout - 2018-07-28 05:53:44
Workout Totals: Distance12.050Time1:36:56.80Pace8:02.72
Kids ran in the USATF JO Nationals in Greensboro today. 3000 meters. Jenny 11:39.62 9th place in 17-18 PR, Joseph 10:28.91 39th place in 13-14 PR, Jacob 10:27.32 PR 3rd in 11-12. This was a miracle run. I started to lose hope. All the indicators were telling me the kids were not going to run well. Their 800 was not very good. In the 1200 pickups we did they seemed to have been putting in more effort that they would at altitude to run the same pace. Jenny got a cold and lost her voice. I knew we needed a miracle. The night before the race I prayed for one - just one. I asked the Lord to give us just one PR, that's all. The Lord had mercy on us, and gave us three PRs instead of just one. Not only that, but Jacob got not just a top 8 finish, but third! Jenny managed a small PR in spite of running in 90F and 70% humidity and was just 5 seconds and 1 place away from the All-Americal title. She paced it with miraculous perfection. After the first 600 she was dead last but running in that last place with everybody watching she ignored the emotions and just ran the correct pace. Then she started catching girls and passing them without hesitation as if they were not there not falling for the temptation to slow down and run with them. For a 17 year old girl this takes an incredible amount of resilience and self-mastery, but that is what it took for her to run a PR under those circumstances, and that is what the Lord gave her today. Her splits by 1 K were around 3:48, 3:54, 3:57, last lap in 91, first lap in 91 as well. Joseph raced in 86 F with about 70% humidity, but still managed a PR. His splits were around 3:24, 3:32, 3:32, last lap in 82, first lap in 81. Jacob's race was wild. His conditions were better as the race started earlier, only 78 F with 70% humidity. He got excited and opened in 75, even though he was at the tail of the pack. The first 1 K was 3:17. Then he ran 3:38, 3:32 with the last lap of 78. Based on those splits he had the fitness to run faster, but was cautious. He was running in a pack that was contending for places 3-6 thinking if he gets outkicked, he still has two places to go down before he is out of top 8. But instead of being outkicked, he found the energy to outkick the competition in the last lap and finished 3rd. When I saw him finish I could barely talk. I was not expecting him to do so well. Running-wise, I managed to get 12 miles in running in between kids races, and a couple of more miles with Jacob after we got to Milton, GA. William did 4, Stephen 3. Jenny, Joseph, and Jacob just did their warm-up, race, and a little bit afterwards.
Leg 1:Distance3.000Time25:02.10Pace8:20.70
With William and Stephen.
Leg 2:Distance1.100Time9:33.40Pace8:41.27
With William.
Leg 3:Distance0.750Time5:54.50Pace7:52.67
With Joseph.
Leg 4:Distance2.600Time20:01.80Pace7:42.23
Alone.
Leg 5:Distance2.600Time19:46.10Pace7:36.19
Alone.
Leg 6:Distance2.000Time16:38.90Pace8:19.45
With Jacob in Milton, GA.

Brown Crocs 2 Miles: 12.05

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jul 29, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church with Dean. In the evening we had a reunion of sorts with Dean, Yuri, his wife Marianna, and their son Kyle.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Jul 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	0.00	0.00	10.25

Fast Running Friend Workout - 2018-07-30 06:31:14
Workout Totals: Distance10.250Time1:22:11.00Pace8:01.07
Travelling today, flew ATL to SLC, ran in the evening, got our distances in.
Leg 1:Distance0.750Time5:37.60Pace7:30.13
Bathroom runs in Atlanta.
Leg 2:Distance0.500Time5:02.50Pace10:05.00
With the bags to the MARTA station.
Leg 3:Distance1.000Time7:59.40Pace7:59.40
With Matthew and do not remember who else.
Leg 4:Distance2.000Time16:00.60Pace8:00.30
Do not remember who this was with.
Leg 5:Distance6.000Time47:30.90Pace7:55.15
Also do not remember who this was with.

Brown Crocs 2 Miles: 10.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jul 31, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.10	0.50	0.44	0.00	12.04

Fast Running Friend Workout - 2018-07-31 08:50:10
Workout Totals: Distance12.040Time1:33:25.80Pace7:45.60
Usual 12 miles. Did some pickups. Usual distances for the kids.
Leg 1:Distance8.040Time1:01:46.60Pace7:41.02
Did a few pickups with Jenny and Julia over the first 4 miles, then ran 0.3125 uphill in 1:47, the rest easy back home.
Split 1:Distance1.833Time14:37.20Pace7:58.56 Cumilative:Distance1.833Time14:37.20Pace7:58.56
Split 2:Distance0.125Time0:45.40Pace6:03.20 Cumilative:Distance1.958Time15:22.60Pace7:51.20
Split 3:Distance0.375Time3:26.50Pace9:10.67 Cumilative:Distance2.333Time18:49.10Pace8:03.97
Split 4:Distance0.125Time0:44.40Pace5:55.20 Cumilative:Distance2.458Time19:33.50Pace7:57.42
Split 5:Distance0.375Time3:30.70Pace9:21.87 Cumilative:Distance2.833Time23:04.20Pace8:08.60
Split 6:Distance0.125Time0:49.30Pace6:34.40 Cumilative:Distance2.958Time23:53.50Pace8:04.62
Split 7:Distance0.375Time3:36.80Pace9:38.13 Cumilative:Distance3.333Time27:30.30Pace8:15.14
Split 8:Distance0.125Time0:44.70Pace5:57.60 Cumilative:Distance3.458Time28:15.00Pace8:10.17
Split 9:Distance0.250Time2:21.00Pace9:24.00 Cumilative:Distance3.708Time30:36.00Pace8:15.15
Split 10:Distance0.312Time1:47.50Pace5:44.55 Cumilative:Distance4.020Time32:23.50Pace8:03.46
Split 11:Distance4.020Time29:23.10Pace7:18.58 Cumilative:Distance8.040Time1:01:46.60Pace7:41.02

Leg 2:Distance1.000Time7:57.80Pace7:57.80
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 3:Distance3.000Time23:41.40Pace7:53.80
With Joseph, Jacob, and William.
Split 1:Distance2.500Time20:30.70Pace8:12.28 Cumilative:Distance2.500Time20:30.70Pace8:12.28
Split 2:Distance0.500Time3:10.70Pace6:21.40 Cumilative:Distance3.000Time23:41.40Pace7:53.80
Uphill pickup with William. Joseph did 2:54, Jacob 2:57.

Brown Crocs 2 Miles: 12.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Aug 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-08-01 09:11:39
Workout Totals: Distance12.000Time1:32:32.20Pace7:42.68
Usual runs, usual distances for the kids. Total of 12 for me. Did a 1.5 tempo down the canyon in 8:04.8.
Leg 1:Distance8.000Time1:00:53.60Pace7:36.70
With Jenny except for the tempo.
Split 1:Distance6.270Time50:55.40Pace8:07.30 Cumilative:Distance6.270Time50:55.40Pace8:07.30
Split 2:Distance1.500Time8:04.80Pace5:23.20 Cumilative:Distance7.770Time59:00.20Pace7:35.62
Split 3:Distance0.230Time1:53.40Pace8:13.04 Cumilative:Distance8.000Time1:00:53.60Pace7:36.70

Leg 2:Distance1.000Time7:54.60Pace7:54.60
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 3:Distance3.000Time23:44.00Pace7:54.67
With Joseph, Jacob, and William.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Aug 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2018-08-02 08:31:39
Workout Totals: Distance12.000Time1:31:38.30Pace7:38.19
Did 8x0.125 down in the morning the canyon with Joseph and Jacob. William joined us on every other interval. In the evening added 4 miles.
Leg 1:Distance0.980Time8:30.70Pace8:41.12
Warm-up.
Leg 2:Distance2.000Time13:44.50Pace6:52.25
8x0.125 with 0.125 recovery down the canyon with Joseph and Jacob. William joined us on every other interval, and I stayed back with him when he could keep up.
Split 1:Distance0.125Time0:35.00Pace4:40.00 Cumilative:Distance0.125Time0:35.00Pace4:40.00
Split 2:Distance0.125Time1:06.40Pace8:51.20 Cumilative:Distance0.250Time1:41.40Pace6:45.60
Split 3:Distance0.125Time0:35.00Pace4:40.00 Cumilative:Distance0.375Time2:16.40Pace6:03.73
Split 4:Distance0.125Time1:08.30Pace9:06.40 Cumilative:Distance0.500Time3:24.70Pace6:49.40
Split 5:Distance0.125Time0:34.80Pace4:38.40 Cumilative:Distance0.625Time3:59.50Pace6:23.20
Split 6:Distance0.125Time1:11.20Pace9:29.60 Cumilative:Distance0.750Time5:10.70Pace6:54.27
Split 7:Distance0.125Time0:34.30Pace4:34.40 Cumilative:Distance0.875Time5:45.00Pace6:34.29
Split 8:Distance0.125Time1:07.40Pace8:59.20 Cumilative:Distance1.000Time6:52.40Pace6:52.40
Split 9:Distance0.125Time0:37.20Pace4:57.60 Cumilative:Distance1.125Time7:29.60Pace6:39.64
Split 10:Distance0.125Time1:08.70Pace9:09.60 Cumilative:Distance1.250Time8:38.30Pace6:54.64
Split 11:Distance0.125Time0:34.20Pace4:33.60 Cumilative:Distance1.375Time9:12.50Pace6:41.82
Split 12:Distance0.125Time1:10.40Pace9:23.20 Cumilative:Distance1.500Time10:22.90Pace6:55.27
Split 13:Distance0.125Time0:36.60Pace4:52.80 Cumilative:Distance1.625Time10:59.50Pace6:45.85
Split 14:Distance0.125Time1:09.20Pace9:13.60 Cumilative:Distance1.750Time12:08.70Pace6:56.40
Split 15:Distance0.125Time0:32.40Pace4:19.20 Cumilative:Distance1.875Time12:41.10Pace6:45.92
Split 16:Distance0.125Time1:03.40Pace8:27.20 Cumilative:Distance2.000Time13:44.50Pace6:52.25

Leg 3:Distance5.020Time37:29.30Pace7:28.07
Cool-down.
Leg 4:Distance1.000Time7:55.90Pace7:55.90
With Matthew.
Leg 5:Distance3.000Time23:57.90Pace7:59.30
I think this was with Jenny.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Aug 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-08-03 08:54:57
Workout Totals: Distance12.000Time1:34:21.60Pace7:51.80
Usual easy runs today, total of 12 for me.
Leg 1:Distance8.000Time1:02:46.20Pace7:50.77
With Jenny.
Leg 2:Distance1.000Time8:15.00Pace8:15.00
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 3:Distance3.000Time23:20.40Pace7:46.80
With Joseph, Jacob, and William.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Aug 04, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	3.50	0.00	15.00

Fast Running Friend Workout - 2018-08-04 09:55:54
Workout Totals: Distance15.000Time1:47:26.40Pace7:09.76
Paced Jeff McClellan through 2 miles (not 3200) on the track in 11:23, with Joseph and Jacob helping every 400 with alternating laps, then ran more more miles alone, ran into Sam Sorenson and his friend Seth on the trail, ran some with them. Did a 1.5 tempo pickup in 8:53 on the way down towards the end.
Leg 1:Distance1.020Time8:40.00Pace8:29.80
Warm-up with Joseph and Jacob.
Leg 2:Distance2.000Time11:23.00Pace5:41.50
Paced Jeff McClellan in a 2 mile time trial at Orem High. Joseph and Jacob ran alternating quarters.
Leg 3:Distance0.980Time9:00.50Pace9:11.53
To the house with Joseph, Jacob, and Jeff.
Leg 4:Distance1.000Time7:45.00Pace7:45.00
With Matthew, Jeff, and do not remember who else.
Leg 5:Distance2.000Time16:00.00Pace8:00.00
I think this was with Stephen.
Leg 6:Distance8.000Time54:37.90Pace6:49.74
Alone for part of it. Ran about three uphill with Sam Sorenson and his friend Seth. Did a tempo at the end down the canyon. It got warm enough to make sub-6:00 downhill uncomfortable.
Split 1:Distance6.270Time44:05.60Pace7:01.95 Cumilative:Distance6.270Time44:05.60Pace7:01.95
Split 2:Distance1.500Time8:53.40Pace5:55.60 Cumilative:Distance7.770Time52:59.00Pace6:49.14
Split 3:Distance0.230Time1:38.90Pace7:10.00 Cumilative:Distance8.000Time54:37.90Pace6:49.74

Brown Crocs 2 Miles: 15.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Aug 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Aug 06, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-08-06 08:40:30
Workout Totals: Distance12.000Time1:30:01.50Pace7:30.12
Usual runs for everybody, did 1.5 tempo down the canyon in 7:54.8. Felt strong.
Leg 1:Distance8.000Time58:35.60Pace7:19.45
Most of it with Jenny. Did a 1.5 tempo down the canyon.
Split 1:Distance6.270Time48:48.90Pace7:47.13 Cumilative:Distance6.270Time48:48.90Pace7:47.13
Split 2:Distance1.500Time7:54.80Pace5:16.53 Cumilative:Distance7.770Time56:43.70Pace7:18.06
Split 3:Distance0.230Time1:51.90Pace8:06.52 Cumilative:Distance8.000Time58:35.60Pace7:19.45

Leg 2:Distance1.000Time7:58.50Pace7:58.50
With Matthew, Joseph, Jacob, Stephen, and Bonnie.
Leg 3:Distance3.000Time23:27.40Pace7:49.13
Same company minus Stephen and Matthew and plus William.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Aug 07, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.24	1.00	0.00	0.99	12.23

Fast Running Friend Workout - 2018-08-07 09:11:04
Workout Totals: Distance12.232Time1:30:28.40Pace7:23.79
Matthew tried to get a mile PR but was not in the mood. Stephen got his - 6:29.1 - splits 1:33, 1:36, 1:41,1:37 I think. Then did 8x200 with Joseph and Jacob on the track, William and Bonnie did every other. Then ran more miles.
Leg 1:Distance0.750Time6:00.80Pace8:01.07
Matthew's failed attempt to get a mile PR. He had a fit after three laps.
Leg 2:Distance1.000Time6:29.10Pace6:29.10
Stephen's mile time trial.
Leg 3:Distance0.498Time3:32.20Pace7:06.10
Matthew's redemption 800.
Leg 4:Distance1.984Time16:53.50Pace8:30.84
8x200 with Joseph and Jacob on the track with 200 recovery. William and Bonnie did every other.
Split 1:Distance0.124Time1:04.10Pace8:36.94 Cumilative:Distance0.124Time1:04.10Pace8:36.94
Split 2:Distance0.124Time0:34.40Pace4:37.42 Cumilative:Distance0.248Time1:38.50Pace6:37.18
Split 3:Distance0.124Time1:26.20Pace11:35.16 Cumilative:Distance0.372Time3:04.70Pace8:16.51
Split 4:Distance0.124Time0:35.00Pace4:42.26 Cumilative:Distance0.496Time3:39.70Pace7:22.94
Split 5:Distance0.124Time1:42.90Pace13:49.84 Cumilative:Distance0.620Time5:22.60Pace8:40.32
Split 6:Distance0.124Time0:35.20Pace4:43.87 Cumilative:Distance0.744Time5:57.80Pace8:00.91
Split 7:Distance0.124Time1:41.30Pace13:36.94 Cumilative:Distance0.868Time7:39.10Pace8:48.92
Split 8:Distance0.124Time0:35.80Pace4:48.71 Cumilative:Distance0.992Time8:14.90Pace8:18.89
Split 9:Distance0.124Time1:36.80Pace13:00.65 Cumilative:Distance1.116Time9:51.70Pace8:50.20
Split 10:Distance0.124Time0:35.30Pace4:44.68 Cumilative:Distance1.240Time10:27.00Pace8:25.65
Split 11:Distance0.124Time1:37.90Pace13:09.52 Cumilative:Distance1.364Time12:04.90Pace8:51.45
Split 12:Distance0.124Time0:35.70Pace4:47.90 Cumilative:Distance1.488Time12:40.60Pace8:31.16
Split 13:Distance0.124Time1:30.10Pace12:06.61 Cumilative:Distance1.612Time14:10.70Pace8:47.73
Split 14:Distance0.124Time0:37.30Pace5:00.81 Cumilative:Distance1.736Time14:48.00Pace8:31.52
Split 15:Distance0.124Time1:32.60Pace12:26.77 Cumilative:Distance1.860Time16:20.60Pace8:47.20
Split 16:Distance0.124Time0:32.90Pace4:25.32 Cumilative:Distance1.984Time16:53.50Pace8:30.84

Leg 5:Distance6.000Time42:56.20Pace7:09.37
Alone.
Leg 6:Distance1.000Time7:37.90Pace7:37.90
I think this was with Stephen.
Leg 7:Distance1.000Time6:58.70Pace6:58.70
Alone.

Brown Crocs 2 Miles: 12.23

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Aug 08, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.74	0.00	2.00	0.00	12.74

Fast Running Friend Workout - 2018-08-08 09:20:20
Workout Totals: Distance12.744Time1:34:08.50Pace7:23.23
Matthew tried to redeem himself on the track, but was not quite up to it. Then he insisted on running a fast mile down the canyon, which he did in 7:06 - a new down the canyon record. Usual distances for the kids otherwise. I did a 2 mile tempo up the canyon in 11:56.4. It was warm, around 80F. Amazing how much difference dry air makes compared to the North Carolina humidity. I was running almost as fast uphill at altitude as I was on the track at sea level.
Leg 1:Distance0.248Time1:52.10Pace7:32.02
Matthew's failed mile time trial.
Leg 2:Distance0.248Time1:39.60Pace6:41.61
Matthew's redemption 400.
Leg 3:Distance0.248Time2:19.50Pace9:22.50
Mary's 400 - no hand - repeat of the record.
Leg 4:Distance1.000Time7:06.40Pace7:06.40
Matthew's mile down the canyon. New down the canyon PR.
Leg 5:Distance1.000Time8:53.40Pace8:53.40
Back to the car up the canyon with Matthew.
Leg 6:Distance6.000Time41:24.60Pace6:54.10
Alone - did a 2 mile tempo up the canyon.
Split 1:Distance2.270Time17:06.90Pace7:32.38 Cumilative:Distance2.270Time17:06.90Pace7:32.38
Split 2:Distance2.000Time11:56.40Pace5:58.20 Cumilative:Distance4.270Time29:03.30Pace6:48.27
Split 3:Distance1.730Time12:21.30Pace7:08.50 Cumilative:Distance6.000Time41:24.60Pace6:54.10

Leg 7:Distance1.000Time6:59.70Pace6:59.70
I think this was with Stephen and Bonnie. Joseph and Jacob ran ahead.
Leg 8:Distance3.000Time23:53.20Pace7:57.73
With William, Bonnie, Joseph, and Jacob.

Brown Crocs 2 Miles: 12.74

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Aug 09, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-08-09 09:08:01
Workout Totals: Distance12.000Time1:27:44.60Pace7:18.72
Total of 12. Did a 1.5 tempo down the canyon in 8:13.3. Usual distances for the kids.
Leg 1:Distance8.000Time58:22.80Pace7:17.85
Most of this was with Jenny.
Split 1:Distance6.270Time48:30.80Pace7:44.24 Cumilative:Distance6.270Time48:30.80Pace7:44.24
Split 2:Distance1.500Time8:13.30Pace5:28.87 Cumilative:Distance7.770Time56:44.10Pace7:18.11
Split 3:Distance0.230Time1:38.70Pace7:09.13 Cumilative:Distance8.000Time58:22.80Pace7:17.85

Leg 2:Distance1.000Time7:01.00Pace7:01.00
I think this one was with Stephen. Joseph and Jacob ran ahead. Do not remember if Bonnie ran with us.
Leg 3:Distance3.000Time22:20.80Pace7:26.93
With Joseph, Jacob, and William. We might have had Bonnie.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Aug 10, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-08-10 09:24:22
Workout Totals: Distance12.000Time1:33:01.90Pace7:45.16

Leg 1:Distance8.000Time1:01:51.30Pace7:43.91
With Jenny.
Leg 2:Distance1.000Time7:23.90Pace7:23.90
With Joseph, Jacob, Bonnie and Stephen. Do not remember if we had Matthew, I think we did, and if so this would be his little boy course PR.
Leg 3:Distance3.000Time23:46.70Pace7:55.57
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Aug 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	5.00	0.00	16.00

Fast Running Friend Workout - 2018-08-11 08:59:15
Workout Totals: Distance16.000Time1:52:32.30Pace7:02.02
16 total. Did 5 miles down the canyon in 27:54.6 (5:34, 5:34, 5:35, 5:39, 5:32). Jacob ran with me from 1 to 3, and pulled ahead by 1 second at the end with 11:08, which is his 2 mile PR down the canyon. Joseph ran 0.75 from 3, but did not have it and stopped. Stephen William ran 5 together, and then William added a mile with me. Do not remember if they had Bonnie with them. Jenny did 10, Julia I think 4.
Leg 1:Distance2.980Time23:49.90Pace7:59.83
Warm-up with Jenny.
Leg 2:Distance5.000Time27:54.60Pace5:34.92
Tempo run
Leg 3:Distance2.020Time16:11.20Pace8:00.79
Cool-down with Joseph and Jacob.
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance2.020Time16:11.20Pace8:00.79 Cumilative:Distance2.020Time16:11.20Pace8:00.79

Leg 4:Distance1.000Time7:44.00Pace7:44.00
With William and Matthew.
Leg 5:Distance5.000Time36:52.60Pace7:22.52
Alone.

Brown Crocs 2 Miles: 16.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Aug 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Aug 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-08-13 08:48:35
Workout Totals: Distance12.000Time1:31:24.20Pace7:37.02
Usual runs for everybody, 8 + 4 for me. Did 1.5 tempo down the canyon in 8:13.7.
Leg 1:Distance8.000Time59:33.90Pace7:26.74
With Jenny - except for the tempo.
Split 1:Distance6.270Time49:29.90Pace7:53.67 Cumilative:Distance6.270Time49:29.90Pace7:53.67
Split 2:Distance1.500Time8:13.70Pace5:29.13 Cumilative:Distance7.770Time57:43.60Pace7:25.77
Split 3:Distance0.230Time1:50.30Pace7:59.57 Cumilative:Distance8.000Time59:33.90Pace7:26.74

Leg 2:Distance4.000Time31:50.30Pace7:57.57
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Aug 14, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.99	0.00	0.00	1.00	11.99

Fast Running Friend Workout - 2018-08-14 08:44:54
Workout Totals: Distance11.986Time1:27:40.70Pace7:18.90
Usual mileage for everybody today. Did 4x0.25 down the canyon with Joseph and Jacob, William and Bonnie did half of each interval.
Leg 1:Distance0.530Time4:51.90Pace9:10.75
Warm-up with Stephen.
Leg 2:Distance0.496Time3:17.80Pace6:38.79
Stephen's failed mile time trial - stopped him after the first 800.
Leg 3:Distance0.980Time8:01.40Pace8:11.22
Warm-up with Joseph, Jacob, William, and Bonnie.
Leg 4:Distance2.000Time13:51.10Pace6:55.55
4x0.25 down the canyon with Joseph and Jacob. William and Bonnie did the first half of each interval and kept up on some.
Split 1:Distance0.250Time1:12.70Pace4:50.80 Cumilative:Distance0.250Time1:12.70Pace4:50.80
Split 2:Distance0.250Time2:19.30Pace9:17.20 Cumilative:Distance0.500Time3:32.00Pace7:04.00
Split 3:Distance0.250Time1:12.30Pace4:49.20 Cumilative:Distance0.750Time4:44.30Pace6:19.07
Split 4:Distance0.250Time2:19.00Pace9:16.00 Cumilative:Distance1.000Time7:03.30Pace7:03.30
Split 5:Distance0.250Time1:12.80Pace4:51.20 Cumilative:Distance1.250Time8:16.10Pace6:36.88
Split 6:Distance0.250Time2:18.30Pace9:13.20 Cumilative:Distance1.500Time10:34.40Pace7:02.93
Split 7:Distance0.250Time1:09.60Pace4:38.40 Cumilative:Distance1.750Time11:44.00Pace6:42.29
Split 8:Distance0.250Time2:07.10Pace8:28.40 Cumilative:Distance2.000Time13:51.10Pace6:55.55

Leg 5:Distance3.980Time28:25.80Pace7:08.59
More miles.
Leg 6:Distance1.000Time7:46.70Pace7:46.70
With Matthew.
Leg 7:Distance3.000Time21:26.00Pace7:08.67
Alone.

Brown Crocs 2 Miles: 11.99

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Aug 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.65	5.00	0.00	0.00	14.65

Fast Running Friend Workout - 2018-08-15 08:28:56
Workout Totals: Distance14.650Time1:48:09.30Pace7:22.96
Jenny did a 5 mile tempo down the canyon in 32:14. Julia did a mile in the middle in 6:23. Jenny ended up with total of 10 miles. I got 14 total. Otherwise, usual distances and easy runs for everybody else.
Leg 1:Distance2.980Time25:14.50Pace8:28.22
Warm-up with Jenny - part with Julia.
Leg 2:Distance5.000Time32:14.00Pace6:26.80
Paced Jenny over her 5 mile tempo down the canyon. Julia did a mile in the middle in 6:23.
Leg 3:Distance2.670Time19:07.80Pace7:09.89
More distance.
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance2.670Time19:07.80Pace7:09.89 Cumilative:Distance2.670Time19:07.80Pace7:09.89

Leg 4:Distance1.000Time7:35.30Pace7:35.30
With Matthew, Joseph, Jacob, Stephen, and Bonnie.
Leg 5:Distance3.000Time23:57.70Pace7:59.23
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 Miles: 14.65

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Aug 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.87	0.00	0.00	0.62	11.49

Fast Running Friend Workout - 2018-08-16 08:46:05
Workout Totals: Distance11.494Time1:29:02.30Pace7:44.79
Did a track workout/time trials with the kids. Ran 400 in 66.4. Joseph got 67.7, Jacob 69.2, William 77.0, Bonnie 75.4 PR. Stephen did 6:39.0 mile, did not have the juice to PR today. Matthew ran 7:25.1 - he has the fitness to smash his 7:17 PR, but not yet the confidence.
Leg 1:Distance1.000Time7:25.10Pace7:25.10
With Matthew.
Leg 2:Distance1.000Time6:39.00Pace6:39.00
Stephen's time trial.
Leg 3:Distance0.748Time6:35.40Pace8:48.61
Strides with Joseph, Jacob, William, and Bonnie.
Split 1:Distance0.062Time0:35.90Pace9:39.03 Cumilative:Distance0.062Time0:35.90Pace9:39.03
Split 2:Distance0.062Time0:18.70Pace5:01.61 Cumilative:Distance0.124Time0:54.60Pace7:20.32
Split 3:Distance0.062Time0:45.20Pace12:09.03 Cumilative:Distance0.186Time1:39.80Pace8:56.56
Split 4:Distance0.062Time0:17.80Pace4:47.10 Cumilative:Distance0.248Time1:57.60Pace7:54.19
Split 5:Distance0.500Time4:37.80Pace9:15.60 Cumilative:Distance0.748Time6:35.40Pace8:48.61

Leg 4:Distance0.248Time1:06.40Pace4:27.74
400 time trial - Joseph got 67.7, Jacob 69.2.
Leg 5:Distance0.250Time2:23.20Pace9:32.80
Recovery jog.
Leg 6:Distance0.248Time1:17.00Pace5:10.48
Split 1:Distance0.248Time1:15.40Pace5:04.03 Cumilative:Distance0.248Time1:15.40Pace5:04.03
Split 2:Distance0.000Time0:01.60Pace0:00.00 Cumilative:Distance0.248Time1:17.00Pace5:10.48

Leg 7:Distance4.000Time31:55.50Pace7:58.88
With Joseph, Jacob, and Bonnie.
Leg 8:Distance4.000Time31:40.70Pace7:55.18
With Jenny.

Brown Crocs 2 Miles: 11.49

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Aug 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.17	1.00	1.12	0.62	11.91

Fast Running Friend Workout - 2018-08-17 08:50:03
Workout Totals: Distance11.917Time1:25:30.20Pace7:10.49
Eventful day today. Matthew scored a DNF in a mile time trial, then insisted on going to the canyon where he ran a quick mile in 7:08. Stephen missed his mile PR by 1 second (6:30.1). I ran a 400 in 66.1, Joseph 67.2, Jacob 67.6 PR. Then Jacob and I paced Bonnie and William over 400. It was a close race which Bonnie won with 73.1 PR, while William got 73.2 PR. In the canyon we had to find Jenny because we needed her to drive Matthew back to the house. So I ran some miles looking for her, and did a 1.125 tempo at 5:20 pace down the canyon. Julia did 6:23 down the canyon. I think everybody ran their usual distances except for Matthew who ended up with about 2.5 total.
Leg 1:Distance0.770Time5:42.30Pace7:24.55
Matthew's failed mile time trial. He was headed for a PR, but insisted on stopping at 3 laps, and could not be convinced to continue.
Leg 2:Distance1.000Time6:30.10Pace6:30.10
Stephen's mile time trial. Missed his PR by 1 second.
Leg 3:Distance0.748Time6:51.20Pace9:09.73
Strides.
Split 1:Distance0.062Time0:34.60Pace9:18.06 Cumilative:Distance0.062Time0:34.60Pace9:18.06
Split 2:Distance0.062Time0:17.70Pace4:45.48 Cumilative:Distance0.124Time0:52.30Pace7:01.77
Split 3:Distance0.062Time0:46.10Pace12:23.55 Cumilative:Distance0.186Time1:38.40Pace8:49.03
Split 4:Distance0.062Time0:17.70Pace4:45.48 Cumilative:Distance0.248Time1:56.10Pace7:48.15
Split 5:Distance0.500Time4:55.10Pace9:50.20 Cumilative:Distance0.748Time6:51.20Pace9:09.73

Leg 4:Distance0.248Time1:06.10Pace4:26.53
400 time trial with Joseph and Jacob.
Leg 5:Distance0.250Time2:34.60Pace10:18.40
Recovery jog.
Leg 6:Distance0.248Time1:13.20Pace4:55.16
William and Bonnie's 400 time trial.
Leg 7:Distance0.248Time1:42.30Pace6:52.50
Matthew's 400.
Leg 8:Distance3.325Time23:19.50Pace7:00.90
Trying to find Jenny on the trail. Did a 1.125 tempo at 5:20 pace.
Split 1:Distance2.200Time17:19.00Pace7:52.27 Cumilative:Distance2.200Time17:19.00Pace7:52.27
Split 2:Distance1.125Time6:00.50Pace5:20.44 Cumilative:Distance3.325Time23:19.50Pace7:00.90

Leg 9:Distance1.000Time7:08.10Pace7:08.10
With Julia and Matthew down the canyon.
Leg 10:Distance0.250Time2:10.90Pace8:43.60
Jog to meet Jenny with Julia and Matthew.
Leg 11:Distance0.430Time3:18.50Pace7:41.63
To the bathroom and back.
Leg 12:Distance1.000Time6:23.40Pace6:23.40
With Julia down the canyon.
Leg 13:Distance2.400Time17:30.00Pace7:17.50
Back to the car.

Brown Crocs 2 Miles: 11.92

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Aug 18, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	6.00	0.00	18.00

Fast Running Friend Workout - 2018-08-18 08:10:52
Workout Totals: Distance18.000Time2:06:42.40Pace7:02.36
Usual Saturday distances for everybody except myself and Jenny - I went a bit longer, total of 18 miles, while Jenny took it easy and ran only 8 as she is racing a half in a week. Did a 5 mile tempo with Chad in 28:31, and 1 mile uphill towards the end of everything in 6:14.
Leg 1:Distance2.980Time23:18.60Pace7:49.33
Warm-up with Chad - part with Jenny, Joseph, Jacob, Bonnie, and William.
Leg 2:Distance5.000Time28:31.20Pace5:42.24
Tempo run with Chad - splits 5:47, 5:41, 5:39, 5:44, 5:37.
Leg 3:Distance2.020Time15:37.90Pace7:44.31
Cool-down with Chad.
Leg 4:Distance2.000Time16:15.30Pace8:07.65
With Chad and Stephen.
Leg 5:Distance1.000Time7:34.50Pace7:34.50
With Matthew, Chad, and Stephen.
Leg 6:Distance5.000Time35:24.90Pace7:04.98
Alone, did an uphill pickup for a mile in 6:14.
Split 1:Distance3.020Time22:07.20Pace7:19.47 Cumilative:Distance3.020Time22:07.20Pace7:19.47
Split 2:Distance1.000Time6:14.40Pace6:14.40 Cumilative:Distance4.020Time28:21.60Pace7:03.28
Split 3:Distance0.980Time7:03.30Pace7:11.94 Cumilative:Distance5.000Time35:24.90Pace7:04.98

Brown Crocs 2 Miles: 18.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Aug 19, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Aug 20, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	1.00	0.00	12.00

Fast Running Friend Workout - 2018-08-20 08:17:40
Workout Totals: Distance11.996Time1:32:10.90Pace7:41.06
Stephen was 2 days away from turning 8, so we decided to try to improve his mile record, which is currently 6:29.1. We tried twice. In the first attempt in the morning he ran 6:39.7. In the evening we tried just in case, and it was clear by the 800 that he did not have it, so I stopped him to give him a chance to try tomorrow. Usual runs for everybody otherwise. I did a mile pickup in the canyon uphill into a fairly strong headwind, and could really feel it - all I had in me was 6:04.
Leg 1:Distance1.020Time9:16.60Pace9:05.69
Warm-up with Stephen.
Leg 2:Distance1.000Time6:39.70Pace6:39.70
Stephen's mile time trial.
Leg 3:Distance0.980Time8:45.70Pace8:56.43
Cool-down with Stephen.
Leg 4:Distance5.000Time35:45.50Pace7:09.10
Alone. Did an uphill pickup for a mile in 6:04. It was hard to run into the wind.
Split 1:Distance2.230Time17:24.00Pace7:48.16 Cumilative:Distance2.230Time17:24.00Pace7:48.16
Split 2:Distance1.000Time6:04.80Pace6:04.80 Cumilative:Distance3.230Time23:28.80Pace7:16.16
Split 3:Distance1.770Time12:16.70Pace6:56.21 Cumilative:Distance5.000Time35:45.50Pace7:09.10

Leg 5:Distance0.250Time2:25.70Pace9:42.80
Warm-up with Stephen.
Leg 6:Distance0.496Time3:15.30Pace6:33.75
800 with Stephen.
Leg 7:Distance0.250Time1:44.80Pace6:59.20
I think I ran a lap alone for the distance.
Leg 8:Distance3.000Time24:17.60Pace8:05.87
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Aug 21, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.22	0.00	2.74	0.99	11.95

Fast Running Friend Workout - 2018-08-21 06:52:43
Workout Totals: Distance11.946Time1:30:07.10Pace7:32.63
Today was another eventful day. Helped Aaron run 6:03.9 mile, then found another friend Vince on the track doing a ladder at around 6:00 pace for the longer ones, and faster on the shorter, and paced him as well. Then Stephen tried to improve his mile PR before turning 8 for one last time, but did not have it today either. However, William ran a small 800 PR of 2:42.6 (79, 83), and Bonnie ran 2:49.7 - also a PR. Joseph, Jacob, and I did 4x100 with 300 recovery - 16.0, 15.9, 15.6, 15.3.
Leg 1:Distance1.020Time8:07.00Pace7:57.45
Warm-up to the track.
Leg 2:Distance1.000Time6:03.90Pace6:03.90
Paced Aaron over the mile on the track.
Leg 3:Distance1.750Time16:09.40Pace9:13.94
Cool-down with Aaron.
Leg 4:Distance0.372Time2:13.10Pace5:57.80
Pacing Vince - 600.
Leg 5:Distance0.248Time1:27.40Pace5:52.42
Pacing Vince - 400.
Leg 6:Distance0.124Time0:40.70Pace5:28.23
Pacing Vince - 200.
Leg 7:Distance0.496Time2:59.40Pace6:01.69
Pacing Vince - 800.
Leg 8:Distance0.372Time2:14.10Pace6:00.48
Pacing Vince - 600.
Leg 9:Distance0.248Time1:28.90Pace5:58.47
Pacing Vince - 400.
Leg 10:Distance0.124Time0:36.20Pace4:51.94
Pacing Vince - 200.
Leg 11:Distance0.950Time8:10.60Pace8:36.42
Back to the house with Vince.
Leg 12:Distance0.500Time4:24.00Pace8:48.00
Warm-up with Stephen.
Leg 13:Distance0.000Time0:02.40Pace0:00.00
False start.
Leg 14:Distance1.000Time6:37.20Pace6:37.20
Stephen's mile time trial.
Leg 15:Distance0.496Time2:42.60Pace5:27.82
William's 800 time trial - PR.
Leg 16:Distance1.000Time7:22.70Pace7:22.70
With Matthew.
Leg 17:Distance0.996Time9:41.40Pace9:43.73
4x100 workout with Joseph and Jacob.
Split 1:Distance0.062Time0:16.00Pace4:18.06 Cumilative:Distance0.062Time0:16.00Pace4:18.06
Split 2:Distance0.187Time2:03.80Pace11:02.03 Cumilative:Distance0.249Time2:19.80Pace9:21.45
Split 3:Distance0.062Time0:15.90Pace4:16.45 Cumilative:Distance0.311Time2:35.70Pace8:20.64
Split 4:Distance0.187Time2:03.40Pace10:59.89 Cumilative:Distance0.498Time4:39.10Pace9:20.44
Split 5:Distance0.062Time0:15.60Pace4:11.61 Cumilative:Distance0.560Time4:54.70Pace8:46.25
Split 6:Distance0.187Time2:20.50Pace12:31.34 Cumilative:Distance0.747Time7:15.20Pace9:42.60
Split 7:Distance0.062Time0:15.30Pace4:06.77 Cumilative:Distance0.809Time7:30.50Pace9:16.86
Split 8:Distance0.187Time2:10.90Pace11:40.00 Cumilative:Distance0.996Time9:41.40Pace9:43.73

Leg 18:Distance0.250Time2:29.20Pace9:56.80
Warm-up with Stephen in the evening.
Leg 19:Distance1.000Time6:36.90Pace6:36.90
Stephen's last attempt to improve his PR as a 7 year old.

Brown Crocs 2 Miles: 11.95

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Aug 22, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-08-22 08:50:19
Workout Totals: Distance12.000Time1:32:17.90Pace7:41.49
Jenny did an uphill mile pickup in 6:49, I did that with her, then I ran 1.5 tempo down the canyon in 8:07.9. Usual distances for everybody today except Jenny ran only 6 tapering for the TOU Half.
Leg 1:Distance8.000Time1:00:51.00Pace7:36.38
Most of this with Jenny.
Split 1:Distance2.230Time19:04.00Pace8:33.00 Cumilative:Distance2.230Time19:04.00Pace8:33.00
Split 2:Distance1.000Time6:49.50Pace6:49.50 Cumilative:Distance3.230Time25:53.50Pace8:00.96
Jenny's uphill pickup.
Split 3:Distance3.040Time25:04.00Pace8:14.74 Cumilative:Distance6.270Time50:57.50Pace8:07.64
Split 4:Distance1.500Time8:07.90Pace5:25.27 Cumilative:Distance7.770Time59:05.40Pace7:36.29
My downhill 1.5 tempo.
Split 5:Distance0.230Time1:45.60Pace7:39.13 Cumilative:Distance8.000Time1:00:51.00Pace7:36.38

Leg 2:Distance1.000Time7:35.20Pace7:35.20
With Joseph, Jacob, Stephen, and Bonnie.
Leg 3:Distance3.000Time23:51.70Pace7:57.23
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Aug 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	1.00	0.99	8.99

Fast Running Friend Workout - 2018-08-23 09:02:32
Workout Totals: Distance8.992Time1:06:37.80Pace7:24.60
Track workout today. Paced Julia through 6:45.9 mile, then did 4x400 pacing William and Bonnie. Joseph and Jacob joined to help pace as well. William started out with a negative attitude and ran the first one in 84 dragging Bonnie back to 81.9 as well - the target was 80. Afterwards, I had a talk with him about fear. He was still having a bad attitude and tried to kick Joseph for pointing it out, so that required 5 attitude adjustment push-ups. The adjustment seemed to help - he did the rest of the workout without problems. Bonnie kept up on the second interval, but started falling back on the third and fourth. Afterwards, Joseph and Jacob did 4x100 starting closer to 16, and finishing around 15.5 - 15.3. I skipped it due to racing TOU half in 2 days. Usual mileage for everybody except me and Jenny - she ran only 4, and I ran only 9. I did a mile in 5:57 uphill in the canyon as well.
Leg 1:Distance1.000Time7:36.80Pace7:36.80
With Matthew.
Leg 2:Distance1.000Time6:45.90Pace6:45.90
With Julia.
Leg 3:Distance1.992Time16:33.40Pace8:18.69
4x400 workout with William, Bonnie, Joseph, and Jacob.
Split 1:Distance0.248Time1:21.90Pace5:30.24 Cumilative:Distance0.248Time1:21.90Pace5:30.24
Split 2:Distance0.250Time2:28.80Pace9:55.20 Cumilative:Distance0.498Time3:50.70Pace7:43.25
Split 3:Distance0.248Time1:20.00Pace5:22.58 Cumilative:Distance0.746Time5:10.70Pace6:56.49
Split 4:Distance0.250Time2:53.60Pace11:34.40 Cumilative:Distance0.996Time8:04.30Pace8:06.24
Split 5:Distance0.248Time1:19.80Pace5:21.77 Cumilative:Distance1.244Time9:24.10Pace7:33.46
Split 6:Distance0.250Time2:55.70Pace11:42.80 Cumilative:Distance1.494Time12:19.80Pace8:15.18
Split 7:Distance0.248Time1:20.40Pace5:24.19 Cumilative:Distance1.742Time13:40.20Pace7:50.84
Split 8:Distance0.250Time2:53.20Pace11:32.80 Cumilative:Distance1.992Time16:33.40Pace8:18.69

Leg 4:Distance5.000Time35:41.70Pace7:08.34
Alone, tempo pickup uphill for a mile in 5:57.4.
Split 1:Distance2.230Time17:22.20Pace7:47.35 Cumilative:Distance2.230Time17:22.20Pace7:47.35
Split 2:Distance1.000Time5:57.40Pace5:57.40 Cumilative:Distance3.230Time23:19.60Pace7:13.31
Split 3:Distance1.770Time12:22.10Pace6:59.27 Cumilative:Distance5.000Time35:41.70Pace7:08.34

Leg 5:Distance0.000Time0:00.00Pace0:00.00
Wrong button press.
Leg 6:Distance0.000Time0:00.00Pace0:00.00
Wrong button press.

Brown Crocs 2 Miles: 8.99

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Aug 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Fast Running Friend Workout - 2018-08-24 21:48:18
Workout Totals: Distance6.000Time46:54.60Pace7:49.10
Tapering for the TOU half. Usual distances for everybody except Jenny (tapering, only 3 miles).
Leg 1:Distance1.000Time7:52.20Pace7:52.20
With Matthew, Joseph, Jacob, and Bonnie.
Leg 2:Distance5.000Time39:02.40Pace7:48.48
With William, Joseph, Jacob, and Bonnie.

Brown Crocs 2 Miles: 6.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Aug 25, 2018

Race: Top of Utah Half Marathon (13.109 Miles) 01:15:32, Place overall: 14, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.00	13.11	0.00	16.61

Fast Running Friend Workout - 2018-08-25 05:21:53
Workout Totals: Distance16.610Time1:44:33.50Pace6:17.69
Top of Utah Half, 1:15:32, 14th overall, 3rd master, $50. Jenny did 1:29:24, 9th overall. I ran the first two miles with Justin Ricks from Moab. Then I thought the pace was too slow and pulled away from him. But I did not really have the juice to run good pace alone. So he caught up to me around 4 miles. Then the grade got steeper, and we picked up the pace for the next three miles. In the meantime Nate Hornok caught up to us. Nate was doing a training run of sorts. Around 6 we also passed Albert who was having heart problems. It is quite remarkable how he can run, as he is missing a flap in one of his heart valves. Once in a while his heart begins to complain and starts racing - so he has to stop for a minute or two to regain the normal heart beat. Justin and I started running out of juice around 8 miles, and Nate took over in front to push, or rather, help us maintain the pace. Justin fell back rather quickly, but ran within striking distance. I was able to keep up with Nate to about 10.2 or so. Fortunately, shortly after losing contact with Nate, I got passed by Albert who was able to regain his normal heart rhythm somewhat, and now was running slightly faster than my pace. At first I let him gap me, but then I focused and with some concentration was able to regain contact towards the top of the hill at around 11.3-11.4 mark. I was able to stay in contact until Albert shifted gears a bit shortly after the 12 mile mark. At that point I was struggling with motivation. I knew I would run under 1:16, which was my goal for today. I also felt quite secure about 3rd master, and Nate was out of reach. Then I heard Justin from behind maybe 10-20 seconds back. I thought - maybe Justin is a master also (later I learned he still had 2 years). All of a sudden I was full of adrenal fear, which was just what I needed. I started catching up to Albert, and even made an effort to run him down over the last 0.1, but just did not have the speed and finished 2 seconds behind him. This kept me safe from Justin, though.
Leg 1:Distance1.800Time14:37.00Pace8:07.22
Warm-up.
Leg 2:Distance14.810Time1:29:56.50Pace6:04.38
Race + cool-down.
Split 1:Distance1.000Time5:32.60Pace5:32.60 Cumilative:Distance1.000Time5:32.60Pace5:32.60
Split 2:Distance1.000Time5:40.90Pace5:40.90 Cumilative:Distance2.000Time11:13.50Pace5:36.75
Split 3:Distance1.000Time5:46.80Pace5:46.80 Cumilative:Distance3.000Time17:00.30Pace5:40.10
Split 4:Distance1.000Time5:50.30Pace5:50.30 Cumilative:Distance4.000Time22:50.60Pace5:42.65
Split 5:Distance1.000Time5:36.30Pace5:36.30 Cumilative:Distance5.000Time28:26.90Pace5:41.38
Split 6:Distance1.000Time5:32.50Pace5:32.50 Cumilative:Distance6.000Time33:59.40Pace5:39.90
Split 7:Distance1.000Time5:34.70Pace5:34.70 Cumilative:Distance7.000Time39:34.10Pace5:39.16
Split 8:Distance0.930Time5:25.80Pace5:50.32 Cumilative:Distance7.930Time44:59.90Pace5:40.47
Split 9:Distance1.070Time6:11.00Pace5:46.73 Cumilative:Distance9.000Time51:10.90Pace5:41.21
Split 10:Distance1.000Time5:47.00Pace5:47.00 Cumilative:Distance10.000Time56:57.90Pace5:41.79
Split 11:Distance1.000Time6:04.00Pace6:04.00 Cumilative:Distance11.000Time1:03:01.90Pace5:43.81
Split 12:Distance1.020Time6:21.40Pace6:13.92 Cumilative:Distance12.020Time1:09:23.30Pace5:46.36
Split 13:Distance0.990Time5:36.90Pace5:40.30 Cumilative:Distance13.010Time1:15:00.20Pace5:45.90
Split 14:Distance0.100Time0:31.50Pace5:15.00 Cumilative:Distance13.110Time1:15:31.70Pace5:45.67
Split 15:Distance0.000Time0:54.80Pace0:00.00 Cumilative:Distance13.110Time1:16:26.50Pace5:49.85
Recovery before I started jogging.
Split 16:Distance1.700Time13:30.00Pace7:56.47 Cumilative:Distance14.810Time1:29:56.50Pace6:04.38
Cool-down.

Brown Crocs 2 Miles: 16.61

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Comments

From JulieC on Tue, Sep 04, 2018 at 12:48:02 from 98.202.112.229

Hey nice work out!! ok FRB question?? I run a lot without my watch and like to use the course tool later sometimes. What happened to it? It now says its for developmental purposes only?? Thanks Sasha!

From Sasha Pachev on Tue, Sep 04, 2018 at 14:32:00 from 72.250.218.114

Julie - thanks for reporting the problem. I have now fixed it. Google Maps changed their terms of service, so I had to do some setup to make it work.

Sun, Aug 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Aug 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-08-27 08:35:52
Workout Totals: Distance12.000Time1:29:40.70Pace7:28.39
Usual easy runs with usual distances today for everybody except Jenny who was sore. She could only run 1+1 miles. The one in the AM was around 10:00, in the PM she was recovered enough from the half to run 8:19.
Leg 1:Distance1.000Time7:53.10Pace7:53.10
I think this was with Matthew and some of the gang.
Leg 2:Distance7.000Time50:33.10Pace7:13.30
Alone.
Leg 3:Distance1.000Time7:43.80Pace7:43.80
With Joseph, Jacob, Bonnie, and Stephen
Leg 4:Distance3.000Time23:30.70Pace7:50.23
With Joseph, Jacob, Bonnie, and William.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Aug 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.75	1.99	0.00	0.25	11.99

Fast Running Friend Workout - 2018-08-28 09:04:44
Workout Totals: Distance11.988Time1:30:04.90Pace7:30.86
Track workout with the kids in the AM, 4 miles in the PM. Julia and Stephen did 2x800 with full rest, first together in 3:04.8, second Stephen 3:02.7, Julia 3:06.8. In between did Bonnie's mile time trial - she ran 6:17.5, struggled in the last two laps. William and Jacob were running along, but when she slowed down they just kept the pace and ran 6:05. Then Joseph, Jacob and I did 4x100 15.7, 15.1, 15.2, 15.2.
Leg 1:Distance1.000Time7:34.60Pace7:34.60
With Matthew.
Leg 2:Distance1.000Time7:11.10Pace7:11.10
Alone.
Leg 3:Distance0.496Time3:04.80Pace6:12.58
Stephen and Julia - 800 interval.
Leg 4:Distance1.000Time6:17.50Pace6:17.50
Bonnie's mile time trial.
Leg 5:Distance0.496Time3:06.80Pace6:16.61
800 with Stephen and Julia.
Split 1:Distance0.496Time3:02.70Pace6:08.35 Cumilative:Distance0.496Time3:02.70Pace6:08.35
Stephen.
Split 2:Distance0.000Time0:04.10Pace0:00.00 Cumilative:Distance0.496Time3:06.80Pace6:16.61
Julia.

Leg 6:Distance0.996Time10:48.70Pace10:51.31
4x100 workout with Joseph and Jacob.
Split 1:Distance0.062Time0:37.10Pace9:58.39 Cumilative:Distance0.062Time0:37.10Pace9:58.39
Split 2:Distance0.062Time0:15.70Pace4:13.23 Cumilative:Distance0.124Time0:52.80Pace7:05.81
Split 3:Distance0.187Time2:36.80Pace13:58.50 Cumilative:Distance0.311Time3:29.60Pace11:13.95
Split 4:Distance0.062Time0:15.10Pace4:03.55 Cumilative:Distance0.373Time3:44.70Pace10:02.41
Split 5:Distance0.187Time2:34.80Pace13:47.81 Cumilative:Distance0.560Time6:19.50Pace11:17.68
Split 6:Distance0.062Time0:15.20Pace4:05.16 Cumilative:Distance0.622Time6:34.70Pace10:34.57
Split 7:Distance0.187Time2:29.60Pace13:20.00 Cumilative:Distance0.809Time9:04.30Pace11:12.81
Split 8:Distance0.062Time0:15.20Pace4:05.16 Cumilative:Distance0.871Time9:19.50Pace10:42.37
Split 9:Distance0.125Time1:29.20Pace11:53.60 Cumilative:Distance0.996Time10:48.70Pace10:51.31

Leg 7:Distance3.000Time22:25.50Pace7:28.50
Alone.
Leg 8:Distance4.000Time29:35.90Pace7:23.98
Alone.

Brown Crocs 2 Miles: 11.99

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Aug 29, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.69	0.00	0.00	0.31	12.00

Fast Running Friend Workout - 2018-08-29 10:01:11
Workout Totals: Distance11.999Time1:29:30.50Pace7:27.58
Easy runs, usual distances for everybody except for Jenny - she did 4, did a 0.3125 pickup uphill.
Leg 1:Distance7.999Time57:50.40Pace7:13.85
First 2 with Jenny, the rest alone.
Split 1:Distance3.040Time23:54.50Pace7:51.88 Cumilative:Distance3.040Time23:54.50Pace7:51.88
Split 2:Distance0.312Time1:45.70Pace5:38.78 Cumilative:Distance3.352Time25:40.20Pace7:39.49
Split 3:Distance4.492Time31:22.00Pace6:58.97 Cumilative:Distance7.844Time57:02.20Pace7:16.28
Split 4:Distance0.155Time0:48.20Pace5:10.97 Cumilative:Distance7.999Time57:50.40Pace7:13.85

Leg 2:Distance1.000Time7:53.10Pace7:53.10
I think this was with Matthew, Bonnie, Joseph, and Jacob.
Leg 3:Distance3.000Time23:47.00Pace7:55.67
With William, Joseph, Jacob, and Bonnie.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Aug 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.12	0.00	0.62	0.25	11.99

Fast Running Friend Workout - 2018-08-30 09:00:25
Workout Totals: Distance11.988Time1:30:45.40Pace7:34.24
Jenny did 4+4 today, now running back to normal in terms of distance, but her diaphragm is still strained, so she will not be doing speed for a few weeks. I did a track workout with the kids. Bonnie did 2x1000 3:42.9, 3:47.2. Julia ran the mile in 6:32.0. I did 4x100 with Joseph and Jacob. William did the workout with Bonnie, Stephen just ran easy. Usual distances for everybody.
Leg 1:Distance1.000Time7:24.40Pace7:24.40
With Matthew.
Leg 2:Distance0.621Time3:42.90Pace5:58.94
Bonnie's 1000 interval.
Leg 3:Distance1.000Time6:32.00Pace6:32.00
Julia's mile time trial.
Leg 4:Distance0.250Time1:48.50Pace7:14.00
Alone.
Leg 5:Distance0.996Time9:39.70Pace9:42.03
4x100 with Joseph and Jacob.
Split 1:Distance0.187Time1:42.20Pace9:06.52 Cumilative:Distance0.187Time1:42.20Pace9:06.52
Split 2:Distance0.062Time0:15.30Pace4:06.77 Cumilative:Distance0.249Time1:57.50Pace7:51.89
Split 3:Distance0.187Time2:05.30Pace11:10.05 Cumilative:Distance0.436Time4:02.80Pace9:16.88
Split 4:Distance0.062Time0:15.00Pace4:01.94 Cumilative:Distance0.498Time4:17.80Pace8:37.67
Split 5:Distance0.187Time2:18.80Pace12:22.25 Cumilative:Distance0.685Time6:36.60Pace9:38.98
Split 6:Distance0.062Time0:15.10Pace4:03.55 Cumilative:Distance0.747Time6:51.70Pace9:11.14
Split 7:Distance0.187Time2:32.80Pace13:37.11 Cumilative:Distance0.934Time9:24.50Pace10:04.39
Split 8:Distance0.062Time0:15.20Pace4:05.16 Cumilative:Distance0.996Time9:39.70Pace9:42.03

Leg 6:Distance0.621Time3:47.20Pace6:05.86
Bonnie's second 1000 interval.
Leg 7:Distance1.500Time11:19.20Pace7:32.80
Alone.
Leg 8:Distance2.000Time14:41.10Pace7:20.55
Alone.
Leg 9:Distance4.000Time31:50.40Pace7:57.60
With Jenny.

Brown Crocs 2 Miles: 11.99

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Aug 31, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2018-08-31 08:57:03
Workout Totals: Distance10.000Time1:14:34.40Pace7:27.44
10 total for me, usual distances for the kids.
Leg 1:Distance10.000Time1:14:34.40Pace7:27.44
Alone.

Brown Crocs 2 Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Sep 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	2.00	5.00	0.00	16.00

Fast Running Friend Workout - 2018-09-01 06:12:29
Workout Totals: Distance16.000Time1:53:21.10Pace7:05.07
Today our Stephen got baptized, which required rearranging our usual Saturday schedule. Also some of the kids started developing colds, so they cut their mileage some. Chad and I met at 6 am, and ran a total of 16 in the canyon with a 5 mile tempo after 3 and another 2 mile tempo slower at the end. I struggled at the start of the 5 mile tempo - we went 5:42, 5:38, 5:35. I thought I would warm up, and get into a rhythm, and I was to an extent, but not enough to handle 5:35. Afterwards, I managed another 0.75 with Chad at about 5:42 pace, and then 6:00 was I could do - like a car with a broken transmission stuck in a lower gear. Chad went ahead and finished in 28:07. My 4th mile was 5:49, and I managed to shift gears in the last quarter enough to get 5:52 for the last mile - 28:36.9 total. There is a saying in Russian that once the fight is over you should not be shaking your fists. So at first I thought I wanted to be done with speed for today. But then during the rest of the run I started feeling somewhat better, and thought it would be beneficial to run a 2 mile tempo down the canyon off low glycogen and overall fatigue of the distance. I thought it would be very good if I could just manage 6:00. When we started, it seemed like this would be a challenge - the first quarter was 94. But then I started getting into a rhythm and felt much better. We had 5:59 for the first mile, and 5:46 for the second.
Leg 1:Distance2.980Time23:54.90Pace8:01.51
Warm-up with Chad.
Leg 2:Distance5.000Time28:36.90Pace5:43.38
Tempo run - with Chad to 3.75, then could not keep up.
Leg 3:Distance8.020Time1:00:49.30Pace7:35.02
Distance with Chad - did 2 mile tempo down the canyon towards the end.
Split 1:Distance5.640Time45:25.80Pace8:03.30 Cumilative:Distance5.640Time45:25.80Pace8:03.30
Split 2:Distance2.000Time11:45.10Pace5:52.55 Cumilative:Distance7.640Time57:10.90Pace7:29.07
Split 3:Distance0.380Time3:38.40Pace9:34.74 Cumilative:Distance8.020Time1:00:49.30Pace7:35.02

Brown Crocs 2 Miles: 16.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Sep 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Sep 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-09-03 08:45:53
Workout Totals: Distance12.000Time1:29:59.50Pace7:29.96
Usual distances for everybody today except William - he did only 4, I think, as I wanted him to be fresh for his mile time trial. He still has some remnants of a cold, but he wanted to run a fast mile regardless. I did a 1.5 tempo down the canyon in 7:59.4.
Leg 1:Distance1.000Time7:44.00Pace7:44.00
With Matthew.
Leg 2:Distance8.000Time1:00:58.20Pace7:37.27
With Jenny except for the tempo.
Split 1:Distance6.270Time51:09.20Pace8:09.51 Cumilative:Distance6.270Time51:09.20Pace8:09.51
Split 2:Distance1.500Time7:59.40Pace5:19.60 Cumilative:Distance7.770Time59:08.60Pace7:36.71
Split 3:Distance0.230Time1:49.60Pace7:56.52 Cumilative:Distance8.000Time1:00:58.20Pace7:37.27

Leg 3:Distance3.000Time21:17.30Pace7:05.77
Alone.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Sep 04, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	1.00	0.25	12.25

Fast Running Friend Workout - 2018-09-04 08:42:49
Workout Totals: Distance8.238Time1:01:16.20Pace7:26.25
Track workout with the kids. Bonnie, Stephen, and Julia did 2x1000. William got a mile PR - 5:48.4 (84, 87, 89, 88, 87). Joseph, Jacob, and I did 4x100. Usual distances for everybody.
Leg 1:Distance1.000Time7:49.30Pace7:49.30
With Matthew.
Leg 2:Distance0.500Time3:37.20Pace7:14.40
Alone.
Leg 3:Distance1.000Time5:48.40Pace5:48.40
William's mile time trial - Jacob and Joseph helped.
Leg 4:Distance0.621Time3:52.90Pace6:15.04
Stephen and Bonnie's interval. Julia got 4:07.
Leg 5:Distance0.500Time3:34.70Pace7:09.40
Alone.
Leg 6:Distance0.996Time10:24.30Pace10:26.81
4x100 with Joseph and Jacob.
Split 1:Distance0.187Time1:45.50Pace9:24.17 Cumilative:Distance0.187Time1:45.50Pace9:24.17
Split 2:Distance0.062Time0:15.50Pace4:10.00 Cumilative:Distance0.249Time2:01.00Pace8:05.94
Split 3:Distance0.187Time2:18.90Pace12:22.78 Cumilative:Distance0.436Time4:19.90Pace9:56.10
Split 4:Distance0.062Time0:15.50Pace4:10.00 Cumilative:Distance0.498Time4:35.40Pace9:13.01
Split 5:Distance0.187Time2:38.10Pace14:05.45 Cumilative:Distance0.685Time7:13.50Pace10:32.85
Split 6:Distance0.062Time0:15.20Pace4:05.16 Cumilative:Distance0.747Time7:28.70Pace10:00.67
Split 7:Distance0.187Time2:40.20Pace14:16.68 Cumilative:Distance0.934Time10:08.90Pace10:51.93
Split 8:Distance0.062Time0:15.40Pace4:08.39 Cumilative:Distance0.996Time10:24.30Pace10:26.81

Leg 7:Distance0.621Time3:52.20Pace6:13.91
Stephen and Bonnie's 1000. Julia got 4:00.
Leg 8:Distance3.000Time22:17.20Pace7:25.73
Alone.

Fast Running Friend Workout - 2018-09-04 20:51:44
Workout Totals: Distance4.000Time31:44.10Pace7:56.02
Evening run - 2 with William, 2 alone.
Leg 1:Distance2.000Time16:44.00Pace8:22.00
With William.
Leg 2:Distance2.000Time15:00.10Pace7:30.05
Alone.

Brown Crocs 2 Miles: 12.24

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Sep 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-09-05 08:46:27
Workout Totals: Distance12.000Time1:30:49.50Pace7:34.12
Usual day and distances, a bit less for William I think, did 1.5 tempo down the canyon in 7:55.8 - felt strong, closed in 75.
Leg 1:Distance1.000Time7:45.90Pace7:45.90
With Matthew and company.
Leg 2:Distance8.000Time59:29.40Pace7:26.18
With Jenny except for the tempo.
Split 1:Distance6.270Time49:43.50Pace7:55.84 Cumilative:Distance6.270Time49:43.50Pace7:55.84
Split 2:Distance1.500Time7:55.80Pace5:17.20 Cumilative:Distance7.770Time57:39.30Pace7:25.21
Split 3:Distance0.230Time1:50.10Pace7:58.70 Cumilative:Distance8.000Time59:29.40Pace7:26.18

Leg 3:Distance3.000Time23:34.20Pace7:51.40
With Joseph, Jacob, and Bonnie.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Sep 06, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.35	0.00	0.00	0.25	12.60

Fast Running Friend Workout - 2018-09-06 08:54:55
Workout Totals: Distance12.596Time1:36:39.80Pace7:40.45
Track workout with the kids. Matthew ended up doing extra 1K. He was complaining, so I had an idea. I stopped him and told him he was going to try again. His goal would be simple - run 1 mile without complaining. Time does not matter, just practice running and not complaining. Stephen, Julia, and Bonnie did a mile time trial of sorts. It was windy, so they struggled. I had them start slower - the plan was 96, 96 - ended up being 92, 98. Then Bonnie sped up - paced by Jacob. I was pacing Stephen, and William was pacing Julia. Stephen started to feel sorry for himself and ended up just stopping with 200 to go. Julia finished in 6:41.6. Then Matthew and Stephen ran their redemption miles. Matthew in 6:32.6, Stephen in 6:40.9. Jacob and I did 4x100 and managed 14.8 on the last one. Joseph had an upset stomach, and just jogged today. In the evening Joseph felt better, so he, Jenny, Bonnie, and I ran to the car shop to get our car - about 3.6 miles.
Leg 1:Distance1.000Time7:27.70Pace7:27.70
Started with Matthew and Jacob, but stopped Matthew at 1000 and told him he needs to try again with a better attitude.
Leg 2:Distance1.000Time6:41.60Pace6:41.60
Julia's mile time trial.
Leg 3:Distance1.000Time7:32.60Pace7:32.60
Matthew's redemption no-complaining mile.
Leg 4:Distance1.000Time6:40.90Pace6:40.90
Stephen's redemption mile.
Leg 5:Distance0.996Time10:04.60Pace10:07.03
4x100 with Jacob.
Split 1:Distance0.187Time1:45.50Pace9:24.17 Cumilative:Distance0.187Time1:45.50Pace9:24.17
Split 2:Distance0.062Time0:15.40Pace4:08.39 Cumilative:Distance0.249Time2:00.90Pace8:05.54
Split 3:Distance0.187Time2:23.90Pace12:49.52 Cumilative:Distance0.436Time4:24.80Pace10:07.34
Split 4:Distance0.062Time0:15.20Pace4:05.16 Cumilative:Distance0.498Time4:40.00Pace9:22.25
Split 5:Distance0.187Time2:21.60Pace12:37.22 Cumilative:Distance0.685Time7:01.60Pace10:15.47
Split 6:Distance0.062Time0:15.20Pace4:05.16 Cumilative:Distance0.747Time7:16.80Pace9:44.74
Split 7:Distance0.187Time2:33.00Pace13:38.18 Cumilative:Distance0.934Time9:49.80Pace10:31.48
Split 8:Distance0.062Time0:14.80Pace3:58.71 Cumilative:Distance0.996Time10:04.60Pace10:07.03
Split 9:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.996Time10:04.60Pace10:07.03

Leg 6:Distance4.000Time29:40.40Pace7:25.10
Alone.
Leg 7:Distance3.600Time28:32.00Pace7:55.56
With Joseph, Bonnie, and Jenny to get the car from the car shop.

Brown Crocs 2 Miles: 12.60

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Sep 07, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2018-09-07 08:31:20
Workout Totals: Distance8.000Time1:01:15.30Pace7:39.41
Took it easy today and ran just 8 miles to be a bit fresher for the 10 K tomorrow. Usual distances for the kids, except for William and Joseph. William still has a minor cough, Joseph is recovering from an upset stomach.
Leg 1:Distance1.000Time7:41.80Pace7:41.80
With Matthew and Jenny.
Leg 2:Distance7.000Time53:33.50Pace7:39.07
With Jenny.

Brown Crocs 2 Miles: 8.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Sep 08, 2018

Race: Layton Classic 10K (6.214 Miles) 00:37:31, Place overall: 7, Place in age division: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.03	0.00	7.21	0.00	14.24

Fast Running Friend Workout - 2018-09-08 07:20:27
Workout Totals: Distance14.244Time1:38:59.50Pace6:56.98
Layton 10 K, 37:31, 7th overall, 4th master.
Leg 1:Distance2.000Time15:59.40Pace7:59.70
Warm-up.
Leg 2:Distance6.214Time37:31.70Pace6:02.36
Race.
Split 1:Distance1.000Time5:34.00Pace5:34.00 Cumilative:Distance1.000Time5:34.00Pace5:34.00
Split 2:Distance1.000Time6:18.10Pace6:18.10 Cumilative:Distance2.000Time11:52.10Pace5:56.05
Split 3:Distance1.000Time6:24.60Pace6:24.60 Cumilative:Distance3.000Time18:16.70Pace6:05.57
Split 4:Distance2.000Time11:53.50Pace5:56.75 Cumilative:Distance5.000Time30:10.20Pace6:02.04
Split 5:Distance1.000Time6:01.20Pace6:01.20 Cumilative:Distance6.000Time36:11.40Pace6:01.90
Split 6:Distance0.214Time1:20.30Pace6:15.23 Cumilative:Distance6.214Time37:31.70Pace6:02.36

Leg 3:Distance1.030Time8:25.60Pace8:10.87
Cool-down.
Leg 4:Distance5.000Time37:02.80Pace7:24.56
Getting the car for Sarah from the canyon. Did a mile pickup uphill.
Split 1:Distance2.270Time17:21.50Pace7:38.81 Cumilative:Distance2.270Time17:21.50Pace7:38.81
Split 2:Distance1.000Time6:09.80Pace6:09.80 Cumilative:Distance3.270Time23:31.30Pace7:11.59
Split 3:Distance1.730Time13:31.50Pace7:49.08 Cumilative:Distance5.000Time37:02.80Pace7:24.56

Brown Crocs 2 Miles: 14.24

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Sep 09, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Sep 10, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.19	0.00	3.00	0.00	12.19

Fast Running Friend Workout - 2018-09-10 08:35:37
Workout Totals: Distance12.190Time1:28:15.90Pace7:14.45
Usual distances for the kids. A bit more than 12 total for me. Did a 3 mile tempo down the canyon. It was an interesting experience. I ran the first three quarters in 79 each and felt good. I thought I might slow down to 81-82 when it got flatter but no more than that. All of a sudden in the third quarter I ran 83 with 5:20 split at the mile. Then all I could do for the next mile was 5:39. I was able to shift gears somewhat in the last mile and run it in 5:34 with the total time of 16:33.9. This is my fastest time of the year. What I find very puzzling is my perception of effort. Sometimes I force the pace early on and pay for it, but when that happens I know I am playing with fire - and sometimes even when I do, I end up OK. This time I felt like this was an honest tempo effort - I was surprised that the splits were so fast. And then all of a sudden in just a quarter I got downgraded to a pace 20 seconds per mile slower, and then it did not get worse. This is symptomatic of low glycogen, and if so, maybe this is a good thing as it will make my body go into carbo load - hopefully. Otherwise, I am up for some fun at the Top of Utah :-)
Leg 1:Distance8.190Time56:53.20Pace6:56.75
Alone, did a 3 mile tempo down the canyon.
Split 1:Distance2.480Time18:46.50Pace7:34.23 Cumilative:Distance2.480Time18:46.50Pace7:34.23
Split 2:Distance3.000Time16:33.90Pace5:31.30 Cumilative:Distance5.480Time35:20.40Pace6:26.93
Split 3:Distance2.710Time21:32.80Pace7:57.05 Cumilative:Distance8.190Time56:53.20Pace6:56.75

Leg 2:Distance1.000Time7:33.80Pace7:33.80
With Matthew, Jenny, Bonnie, Joseph, Jacob, and Stephen.
Leg 3:Distance3.000Time23:48.90Pace7:56.30
Same group minus Stephen plus William.

Brown Crocs 2 Miles: 12.19

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Sep 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-09-11 08:49:25
Workout Totals: Distance12.000Time1:27:28.00Pace7:17.33
Track workout with the kids. Matthew ran 1 mile in 7:21 - almost his record, though he was not trying to get one. Bonnie ran a mile PR of 6:11.4. Mary ran a 400 PR of 2:14 - paced by Joseph. Stephen and Julia did 2x1 mile with full rest - Stephen 6:40/6:49, Julia 6:52/6:59. Total of 12 for me, usual distances for the kids.
Leg 1:Distance1.000Time7:21.00Pace7:21.00
With Matthew.
Leg 2:Distance0.500Time3:41.80Pace7:23.60
Alone.
Leg 3:Distance1.000Time6:11.40Pace6:11.40
Bonnie's mile time trial - Joseph, Jacob, and William helped.
Leg 4:Distance1.000Time7:20.90Pace7:20.90
Alone.
Leg 5:Distance1.000Time6:40.20Pace6:40.20
With Stephen.
Leg 6:Distance1.000Time6:59.60Pace6:59.60
With Julia.
Leg 7:Distance1.000Time6:49.70Pace6:49.70
With Stephen.
Leg 8:Distance0.500Time3:34.60Pace7:09.20
Alone.
Leg 9:Distance1.000Time6:59.50Pace6:59.50
With Jacob.
Leg 10:Distance1.000Time7:53.70Pace7:53.70
With Jacob.
Leg 11:Distance3.000Time23:55.60Pace7:58.53
With Jenny.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Sep 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.26	2.00	0.00	0.00	10.26

Fast Running Friend Workout - 2018-09-12 08:39:17
Workout Totals: Distance10.260Time1:17:47.40Pace7:34.91
10 total today - 6 + 4 - tapering for the Top of Utah Marathon. Did a 2 mile tempo down the canyon in 11:53. Usual distances for the kids.
Leg 1:Distance6.260Time46:13.40Pace7:23.04
With Jenny except for the tempo.
Split 1:Distance2.980Time23:56.80Pace8:02.15 Cumilative:Distance2.980Time23:56.80Pace8:02.15
Split 2:Distance2.000Time11:53.10Pace5:56.55 Cumilative:Distance4.980Time35:49.90Pace7:11.71
Split 3:Distance1.280Time10:23.50Pace8:07.11 Cumilative:Distance6.260Time46:13.40Pace7:23.04

Leg 2:Distance1.000Time7:38.60Pace7:38.60
With Joseph, Stephen, Bonnie, Jenny, and Matthew.
Leg 3:Distance3.000Time23:55.40Pace7:58.47
With Joseph, Jacob, Bonnie, and William.

Brown Crocs 2 Miles: 10.26

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Sep 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	2.00	0.00	0.00	8.00

Fast Running Friend Workout - 2018-09-13 08:54:18
Workout Totals: Distance8.000Time58:48.70Pace7:21.09
Taper - total of 8, 6 + 2. Did another 2 mile tempo down the canyon in 11:48. Felt a bit stronger and more relaxed, which is encouraging. Joseph and Jacob did 4, William 3, Stephen 2 - tapering for the 5 K. Otherwise, usual distances for the kids.
Leg 1:Distance6.000Time42:45.00Pace7:07.50
Alone.
Split 1:Distance0.980Time7:28.60Pace7:37.76 Cumilative:Distance0.980Time7:28.60Pace7:37.76
Split 2:Distance2.000Time11:48.40Pace5:54.20 Cumilative:Distance2.980Time19:17.00Pace6:28.26
Split 3:Distance3.020Time23:28.00Pace7:46.23 Cumilative:Distance6.000Time42:45.00Pace7:07.50

Leg 2:Distance2.000Time16:03.70Pace8:01.85
With Jenny and Julia.

Brown Crocs 2 Miles: 8.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Sep 14, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	1.00	0.00	0.00	6.00

Fast Running Friend Workout - 2018-09-14 09:01:49
Workout Totals: Distance6.000Time43:31.80Pace7:15.30
As my mother likes to say, an elephant died (in other words an extremely rare event happened). My blog is current the day before a race. Taper - only 6 today with one tempo mile down the canyon in 5:52. Joseph, Jacob, William, and Stephen are tapering for the 5 K tomorrow - 3 for Joseph and Jacob, 2 for William, 1 for Stephen. Otherwise usual distances for the kids.
Leg 1:Distance6.000Time43:31.80Pace7:15.30
Alone - 1 mile pickup down the canyon.
Split 1:Distance0.980Time7:22.20Pace7:31.22 Cumilative:Distance0.980Time7:22.20Pace7:31.22
Split 2:Distance1.000Time5:52.10Pace5:52.10 Cumilative:Distance1.980Time13:14.30Pace6:41.16
Split 3:Distance4.020Time30:17.50Pace7:32.11 Cumilative:Distance6.000Time43:31.80Pace7:15.30

Brown Crocs 2 Miles: 6.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Comments

From Jason D on Fri, Sep 14, 2018 at 23:02:42 from 73.144.91.168

Have a good race, Sasha.

Sat, Sep 15, 2018

Race: Top of Utah Marathon (26.219 Miles) 02:44:20, Place overall: 8, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.10	26.22	0.00	0.00	27.32

Fast Running Friend Workout - 2018-09-15 05:16:01
Workout Totals: Distance27.318Time2:53:05.70Pace6:20.18
Top of Utah Marathon, 8th overall, 1st master, $300, 20th year in a row - every year they had it - in the top 10. Details to follow. This race was an experiment. I felt that last year my performance was being limited by my adrenal glands, and believed the reason they went downhill was 20 mile long runs in August combined with 10 mile half-uphill/half-downhill tempo runs mid-week. So I felt I did not really have a choice - I had to be very gentle with any type of training that would put any significant strain on the adrenals. Through the fall and the winter, my tempo runs were usually limited to 2 miles with very occasional 3-4 mile tempos - all downhill. I almost completely eliminated the 20 mile long run - had just a couple that happened on accident. My typical long run was only 16 miles. However, I increased my daily mileage to 12 doing it usually in two runs - 8 + 4. After 1:16:33 Utah Valley Half, which was not terrible, but not stellar, I felt that my heart needed some longer tempo stimulus. So I increased my tempo running on Saturday to 5 miles - all downhill. The week before the race, I made sure to take a short nap in the morning or afternoon every day. I also tapered differently, reducing the mileage less than I normally do, but doubling all days except Friday, and running mini tempos all week - 3 hard on Monday, pacing a time trial on the track at roughly the marathon pace on Tuesday, then 2 at marathon pace down the canyon Wednesday and Thursday, and just 1 at marathon pace on Friday . I felt that the evening jog improved my digestion and helped me absorb the carbs better. Based on the results of today, I am going to conclude that a) something worked, and b) long runs are overrated - at least in my case. On two the race. I started out with Jason Holt, Matthew Williams, and Spencer Palmer. We ran the first two miles in 5:39 each. I felt good, but not good enough for the effort to be wise at the start of a marathon. So I gradually eased off to just a bit faster than 6:00. I ran the rest of the race after 2 miles alone. Mile 7 was a bit slower as it is flat while still at about 5000 feet. Things were going great until mile 10 where all of a sudden my right Croc strap clip came undone. When I got home, I conducted an investigation and realized what mistake I had made. I had two identical pairs of Crocs. One was good, and had a bit under 900 miles on them. The other was bad and had over 1500 miles on them. I had retired the bad one as the clip on the strap on the right Croc started to get loose and caused a problem during a training run. However, the sole of that Croc was still in good shape, so it looked just like the other one with only under 900 miles. So I mixed them up running in one Croc with under 900 and the other with over 1500 that had a loose clip. I turned around, ran back to the fallen Croc, reattached the strap, and kept on going. My mile split with all the trouble ended up being 6:20. Then in the next mile I became aware of the magnitude of the disaster. The problem Croc came off several times. I tried running without it, but quickly realized did not have enough of Abebe Bikila in me. What do I do? If this had been any other race I think I would have just dropped out. But I was running this for the 20th time, and I had made top 10 in the 19 previous races. I had to do something. So I prayed. Then a thought came to me - press on the clip firmly to make sure it properly clicks. Then run shifting your weight towards the front of the right foot while doing the normal swing with the left. This will be slower and look and feel funny, but you will avoid the pulling back on the strap, which is what is causing it to keep coming undone, and this will allow you to finish the race. I did just that, and the strap after than came undone only once near mile 15 - which I was able to fix quickly as I was a pro at this by then. Even with the modified form I was able to stay in the 6:00-6:10 range until mile 17, followed by 6:14, 6:18. The half split was around 1:19:04. Then came the TOU Heartbreak Hill, which to my surprise I did in 6:40. I was hoping for just sub-7:00. Then it flattened out and even dropped a bit, allowing for a 6:26 mile. Then mile 21, which is mostly downhill in 6:28. I began to realize what was happening. The fallen Croc modified form hardly caused any slowdown on the uphill, but was costing me probably around 10 seconds per mile on the downhill. What was absolutely wonderful, something I should be very grateful for, was that I had enough strength in the back and in the calves to take the modified form for many miles without developing any sort of injury - only minor calf fatigue. I was gradually getting more and more tired from the miles, but was running quite a bit faster than last year. I was almost a minute ahead of my last year self before the Croc fiasco. Then by the half I was a minute behind instead due to the time lost on fixing the Croc combined with the inability to run fast on the downhill. However, once I passed the half, and with the help of a flatter course, my current more energetic self, started to overtake my last years adrenal-fatigued body with vengeance, and by mile 20 I was almost full minute ahead! The pattern of good uphill miles, and not so good downhill continued. The course was slightly different compared to last year, so not all the miles match up exactly, but the uphill/downhill pattern was preserved. It is interesting to observe that over the last 10 K all of my uphill miles were at least 10 seconds faster than last year, but the downhill ones were really a bummer - 13 seconds slower on mile 23, and only 1 second faster in mile 26. With about half a mile to go, I experienced a sign of adrenal health. I realized that it was very unlikely that either Nate Hornok or Merrilee Blackham would catch me. I was concerned about Nate, as he was worth some circuit points and cash as a master. But it would have been particularly embarrassing to get chicked by a master while winning the masters division. I was worried about it the whole race. So when I realized it was not likely to happen, and also that the whole fallen Croc ordeal would be over soon, I felt some excitement, and I could feel the adrenaline rush, a mild one, but still a rush. I tried to speed up, but quickly ran into a problem. The heart felt weak. Well, something always has to be the limiting factor, and this time - aside from the fallen Croc form - it was the heart. It could pump enough at the pace I was running, but could not pump any harder. Something to work on over the next year.
Leg 1:Distance1.100Time8:45.20Pace7:57.45
Warm-up.
Leg 2:Distance26.218Time2:44:20.50Pace6:16.10
Race.
Split 1:Distance1.000Time5:39.00Pace5:39.00 Cumilative:Distance1.000Time5:39.00Pace5:39.00
Split 2:Distance1.000Time5:39.00Pace5:39.00 Cumilative:Distance2.000Time11:18.00Pace5:39.00
Split 3:Distance1.000Time5:48.00Pace5:48.00 Cumilative:Distance3.000Time17:06.00Pace5:42.00
Split 4:Distance1.000Time5:56.80Pace5:56.80 Cumilative:Distance4.000Time23:02.80Pace5:45.70
Split 5:Distance1.000Time5:59.20Pace5:59.20 Cumilative:Distance5.000Time29:02.00Pace5:48.40
Split 6:Distance1.000Time6:00.40Pace6:00.40 Cumilative:Distance6.000Time35:02.40Pace5:50.40
Split 7:Distance1.000Time6:07.40Pace6:07.40 Cumilative:Distance7.000Time41:09.80Pace5:52.83
Split 8:Distance1.000Time5:57.50Pace5:57.50 Cumilative:Distance8.000Time47:07.30Pace5:53.41
Split 9:Distance1.000Time6:00.30Pace6:00.30 Cumilative:Distance9.000Time53:07.60Pace5:54.18
Split 10:Distance1.000Time6:20.10Pace6:20.10 Cumilative:Distance10.000Time59:27.70Pace5:56.77
Split 11:Distance1.000Time6:54.90Pace6:54.90 Cumilative:Distance11.000Time1:06:22.60Pace6:02.05
Split 12:Distance1.000Time6:03.20Pace6:03.20 Cumilative:Distance12.000Time1:12:25.80Pace6:02.15
Split 13:Distance1.000Time5:59.30Pace5:59.30 Cumilative:Distance13.000Time1:18:25.10Pace6:01.93
Split 14:Distance1.000Time6:04.10Pace6:04.10 Cumilative:Distance14.000Time1:24:29.20Pace6:02.09
Split 15:Distance1.000Time6:12.70Pace6:12.70 Cumilative:Distance15.000Time1:30:41.90Pace6:02.79
Split 16:Distance1.000Time6:07.60Pace6:07.60 Cumilative:Distance16.000Time1:36:49.50Pace6:03.09
Split 17:Distance1.000Time6:14.40Pace6:14.40 Cumilative:Distance17.000Time1:43:03.90Pace6:03.76
Split 18:Distance0.000Time0:00.20Pace0:00.00 Cumilative:Distance17.000Time1:43:04.10Pace6:03.77
Split 19:Distance1.000Time6:18.80Pace6:18.80 Cumilative:Distance18.000Time1:49:22.90Pace6:04.61
Split 20:Distance1.000Time6:40.40Pace6:40.40 Cumilative:Distance19.000Time1:56:03.30Pace6:06.49
Split 21:Distance1.000Time6:26.80Pace6:26.80 Cumilative:Distance20.000Time2:02:30.10Pace6:07.50
Split 22:Distance0.000Time0:00.20Pace0:00.00 Cumilative:Distance20.000Time2:02:30.30Pace6:07.51
Split 23:Distance1.000Time6:28.10Pace6:28.10 Cumilative:Distance21.000Time2:08:58.40Pace6:08.50
Split 24:Distance1.000Time6:48.20Pace6:48.20 Cumilative:Distance22.000Time2:15:46.60Pace6:10.30
Split 25:Distance1.000Time6:52.50Pace6:52.50 Cumilative:Distance23.000Time2:22:39.10Pace6:12.13
Split 26:Distance0.000Time0:00.20Pace0:00.00 Cumilative:Distance23.000Time2:22:39.30Pace6:12.14
Split 27:Distance1.000Time6:39.60Pace6:39.60 Cumilative:Distance24.000Time2:29:18.90Pace6:13.29
Split 28:Distance1.000Time6:45.70Pace6:45.70 Cumilative:Distance25.000Time2:36:04.60Pace6:14.58
Split 29:Distance1.000Time6:50.90Pace6:50.90 Cumilative:Distance26.000Time2:42:55.50Pace6:15.98
Split 30:Distance0.218Time1:25.00Pace6:29.91 Cumilative:Distance26.218Time2:44:20.50Pace6:16.10

Brown Crocs 2 Miles: 27.32

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Comments

From Donald Davis on Sun, Sep 16, 2018 at 06:16:18 from 24.119.22.216

Congrats Sasha. Better than anything, seems like you have gotten some good insights from your performance yesterday based on your training in the past few weeks. Hope things continue to improve!

From Jacob Flaws on Sun, Sep 16, 2018 at 13:07:41 from 73.153.130.244

Great job!!

From Kenny the Apache on Sun, Sep 16, 2018 at 15:07:27 from 65.48.74.201

Awesome race Sasha! Even as you get older, you still show great races and performances in the masters division.

From Tom K on Mon, Sep 17, 2018 at 03:48:18 from 47.201.51.108

Sasha, Congratulations on this race and your remarkable consistent performance over the years! Very smart training adjustment. How did you realize the adrenal gland problem? Long runs are overrated! This is big news!

From Sasha Pachev on Mon, Sep 17, 2018 at 16:18:20 from 72.250.218.114

Just added some more to my race report, will add a few more things during the week.

Tom K - you can feel the adrenals being a limiter like this. You are running and overall feeling good. Nothing hurts, the breathing is comfortable, the legs do not hurt. You look at your split, and realize it is slow. You try to speed up. But for the life of you you are not able to! You would see this in aerobically fit older runners more, women over 50 in particular. A young man usually has enough adrenaline to run his fuel, heart, or muscles into the ground first - even if he has a high level of aerobic fitness.

If it is the heart, you are able to speed up for a few seconds, but you start feeling like you are getting more oxygen than you can handle, there might be some usually minor pain in the heart area, and you might feel a bit nauseous. The heart rate may or may not be elevated. Sometimes it is just too weak to pump faster, and it is protecting itself, so a low heart rate at the end of a marathon does not necessarily mean your heart is not limiting you.

If it is the fuel, you are running past a lawn and you wish you could just blend with it becoming another blade of grass, forget about the race, and stay there forever. You feel weak, unmotivated, want to give up, wonder why how you could have been so stupid to even start the race, start telling yourself you do not care about what happens, etc.

If it is the muscle breakdown, it is hard to tell during the race as you have the endorphines, but you will notice that you lack the strength to get up even a minor hill, and also your form feels a lot more awkward on anything steeper than 2% downhill. Muscle breakdown is easy to catch afterwards - you will not be able to walk without a limp.

Very often, three of the four, or sometimes all of them combine together to produce a "super-awesome" marathon experience to motivate us to train better next time.

From Tom K on Mon, Sep 17, 2018 at 19:27:19 from 47.201.51.108

I'm sure I have experienced the super awesome marathon experience! Thanks for the explanation.

Reassembling shoes while running 6:10 miles? That's great! You're a high speed croc cobbler! Go man, go!

From allie on Thu, Sep 20, 2018 at 10:36:53 from 73.53.95.221

amazing history with this race -- congrats on the top 10 all 20 years. you might have the biggest moose collection in the world. :)

hope the race can continue on strong in new hands.

Sun, Sep 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Sep 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2018-09-17 08:51:58
Workout Totals: Distance8.000Time1:05:34.60Pace8:11.83
Recovering from the marathon. Did 4+4. Usual distances for the kids. Matthew had a sore throat and an upset stomach, but made it through the mile.
Leg 1:Distance4.000Time31:18.20Pace7:49.55
With Jenny.
Split 1:Distance2.270Time18:46.40Pace8:16.21 Cumilative:Distance2.270Time18:46.40Pace8:16.21
Split 2:Distance1.000Time6:53.70Pace6:53.70 Cumilative:Distance3.270Time25:40.10Pace7:50.98
Split 3:Distance0.730Time5:38.10Pace7:43.15 Cumilative:Distance4.000Time31:18.20Pace7:49.55

Leg 2:Distance1.000Time8:54.50Pace8:54.50
With Matthew, Stephen, Bonnie, Joseph, and Jacob.
Leg 3:Distance3.000Time25:21.90Pace8:27.30
With Bonnie, Joseph, Jacob, Jenny, and William.

Brown Crocs 2 Miles: 8.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Sep 18, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	1.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-09-18 09:16:04
Workout Totals: Distance12.000Time1:35:53.40Pace7:59.45
Easy runs, I am back to my usual 8 + 4, did a 1 mile pick with Jenny down the canyon in 6:19. Matthew felt better today, but still was not 100%. Bonnie had a fever and upset stomach - did not run. Otherwise usual distances for everybody.
Leg 1:Distance8.000Time1:03:22.80Pace7:55.35
With Jenny.
Split 1:Distance6.270Time51:33.90Pace8:13.44 Cumilative:Distance6.270Time51:33.90Pace8:13.44
Split 2:Distance1.000Time6:19.40Pace6:19.40 Cumilative:Distance7.270Time57:53.30Pace7:57.76
Split 3:Distance0.730Time5:29.50Pace7:31.37 Cumilative:Distance8.000Time1:03:22.80Pace7:55.35

Leg 2:Distance1.000Time8:36.80Pace8:36.80
With Matthew - do not remember who else we had.
Leg 3:Distance3.000Time23:53.80Pace7:57.93
With William.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Sep 19, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.55	2.50	0.00	0.00	13.05

Fast Running Friend Workout - 2018-09-19 10:21:35
Workout Totals: Distance13.050Time1:29:54.20Pace6:53.35
Usual distances for the kids for the most part. William was not 100%, ran only 3 miles. Matthew is feeling better, but still not 100%. Bonnie was able to run all of the miles today, but slower. I did my first post-marathon tempo - 2.5 down the canyon in 14:49. Felt very sluggish at the start, the first quarter was 94, then I gradually got going. This may have had to do something with a small stomach bug I caught that made me lose appetite - so I have been eating less.
Leg 1:Distance8.050Time56:37.90Pace7:02.10
Alone - tempo down the canyon for 2.5.
Split 1:Distance5.430Time40:46.90Pace7:30.63 Cumilative:Distance5.430Time40:46.90Pace7:30.63
Split 2:Distance2.500Time14:49.60Pace5:55.84 Cumilative:Distance7.930Time55:36.50Pace7:00.74
Split 3:Distance0.120Time1:01.40Pace8:31.67 Cumilative:Distance8.050Time56:37.90Pace7:02.10

Leg 2:Distance1.000Time8:14.40Pace8:14.40
With Stephen, Matthew, Joseph, Jacob, Jenny, William and Bonnie.
Leg 3:Distance4.000Time25:01.90Pace6:15.48
With Jenny, Joseph, Jacob, and Bonnie.

Brown Crocs 2 Miles: 13.05

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Sep 20, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	2.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-09-20 08:39:34
Workout Totals: Distance12.000Time1:28:33.60Pace7:22.80
Usual runs for everybody today, as far as I can remember. Matthew is recovering from a sore throat.
Leg 1:Distance8.000Time56:44.20Pace7:05.52
I think I ran this alone.
Split 1:Distance4.050Time30:49.60Pace7:36.69 Cumilative:Distance4.050Time30:49.60Pace7:36.69
Split 2:Distance2.000Time11:43.00Pace5:51.50 Cumilative:Distance6.050Time42:32.60Pace7:01.92
Split 3:Distance1.950Time14:11.60Pace7:16.72 Cumilative:Distance8.000Time56:44.20Pace7:05.52

Leg 2:Distance1.000Time8:16.70Pace8:16.70
With Matthew, Joseph, Jacob, Stephen, and Bonnie.
Leg 3:Distance3.000Time23:32.70Pace7:50.90
With William, Joseph, Jacob, and Bonnie.

Brown Crocs 2 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Sep 21, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.60	1.00	0.00	0.00	10.60

Fast Running Friend Workout - 2018-09-21 08:28:00
Workout Totals: Distance10.600Time1:18:14.10Pace7:22.84
Only one run today due to the company party in the evening. Total of 10.6. Usual distances for the kids. Julia ran 6:18 mile down the canyon.
Leg 1:Distance1.000Time7:48.90Pace7:48.90
With Matthew, Bonnie, Joseph, Jacob, William and Stephen.
Leg 2:Distance9.600Time1:10:25.20Pace7:20.13
Split 1:Distance0.730Time6:17.30Pace8:36.85 Cumilative:Distance0.730Time6:17.30Pace8:36.85
Warm-up with Jenny and Julia.
Split 2:Distance1.000Time6:18.10Pace6:18.10 Cumilative:Distance1.730Time12:35.40Pace7:16.65
Julia's mile down the canyon.
Split 3:Distance7.870Time57:49.80Pace7:20.89 Cumilative:Distance9.600Time1:10:25.20Pace7:20.13
Part with Jenny, part alone.

Brown Crocs 2 Miles: 10.60

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Sep 22, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.10	0.00	5.00	0.00	16.10

Fast Running Friend Workout - 2018-09-22 08:18:16
Workout Totals: Distance16.100Time1:56:33.70Pace7:14.39
Did a bit over 16 today with Chad. Usual Saturday distances for the kids. Chad and I did a 5 mile tempo with the first mile in 5:58, then we settled into 5:50 pace, and cranked it up in the last mile eventually speeding up to 76 last quarter to beat the 29:00 guy. Last mile was 5:27.
Leg 1:Distance2.980Time23:50.80Pace8:00.13
Warm-up with Chad and Jenny.
Leg 2:Distance5.000Time28:56.10Pace5:47.22
Tempo run with Chad.
Leg 3:Distance8.120Time1:03:46.80Pace7:51.28
Cool down/miles with Chad.

Brown Crocs 2 Miles: 16.10

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Sep 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Sep 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.28	1.00	2.00	0.00	12.28

Fast Running Friend Workout - 2018-09-24 08:53:20
Workout Totals: Distance12.282Time1:30:50.20Pace7:23.76
Usual runs for everybody. Jenny did 5+3 including a tempo mile down the canyon in 6:17, which I ran with her. I also ran a tempo down the canyon in 11:38. Total of a bit more than 12 for me.
Leg 1:Distance8.282Time59:10.90Pace7:08.75
Part with Jenny, part alone.
Split 1:Distance1.730Time13:41.00Pace7:54.57 Cumilative:Distance1.730Time13:41.00Pace7:54.57
Split 2:Distance1.000Time6:17.30Pace6:17.30 Cumilative:Distance2.730Time19:58.30Pace7:18.94
Split 3:Distance3.400Time26:20.80Pace7:44.94 Cumilative:Distance6.130Time46:19.10Pace7:33.36
Split 4:Distance2.000Time11:38.70Pace5:49.35 Cumilative:Distance8.130Time57:57.80Pace7:07.77
Split 5:Distance0.152Time1:13.10Pace8:00.92 Cumilative:Distance8.282Time59:10.90Pace7:08.75

Leg 2:Distance1.000Time7:54.00Pace7:54.00
With Matthew, Joseph, Jacob, Stephen, and Bonnie.
Leg 3:Distance3.000Time23:45.30Pace7:55.10
With Joseph, Jacob, Jenny, Bonnie, and William.

Brown Crocs 2 Miles: 12.28

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Sep 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.74	0.00	1.00	0.25	10.99

Fast Running Friend Workout - 2018-09-25 08:33:36
Workout Totals: Distance5.992Time44:20.70Pace7:24.04
Track workout today. Usual distances for the kids. Joseph was sore and tired. So I did 4x100 with Jacob. William tried to get his PR in the mile, but it was not his day - all he could do was 5:58. Stephen and Julia did 2x1 mile.
Leg 1:Distance1.000Time7:26.80Pace7:26.80
Alone.
Leg 2:Distance1.000Time7:58.20Pace7:58.20
With Matthew.
Leg 3:Distance1.000Time6:45.50Pace6:45.50
With Julia - Stephen fell back, ran around 6:56.
Leg 4:Distance1.000Time5:58.60Pace5:58.60
William's time trial - Jacob and Joseph helped.
Leg 5:Distance1.000Time6:44.90Pace6:44.90
With Stephen. Julia fell back this time, finished in 6:58, I think.
Leg 6:Distance0.992Time9:26.70Pace9:31.27
4x100 with Jacob.
Split 1:Distance0.186Time1:38.70Pace8:50.65 Cumilative:Distance0.186Time1:38.70Pace8:50.65
Split 2:Distance0.062Time0:15.40Pace4:08.39 Cumilative:Distance0.248Time1:54.10Pace7:40.08
Split 3:Distance0.186Time2:16.60Pace12:14.41 Cumilative:Distance0.434Time4:10.70Pace9:37.65
Split 4:Distance0.062Time0:15.10Pace4:03.55 Cumilative:Distance0.496Time4:25.80Pace8:55.89
Split 5:Distance0.186Time2:13.60Pace11:58.28 Cumilative:Distance0.682Time6:39.40Pace9:45.63
Split 6:Distance0.062Time0:14.90Pace4:00.32 Cumilative:Distance0.744Time6:54.30Pace9:16.85
Split 7:Distance0.186Time2:17.30Pace12:18.17 Cumilative:Distance0.930Time9:11.60Pace9:53.12
Split 8:Distance0.062Time0:15.10Pace4:03.55 Cumilative:Distance0.992Time9:26.70Pace9:31.27

Fast Running Friend Workout - 2018-09-25 10:37:31
Workout Totals: Distance5.000Time37:05.80Pace7:25.16

Leg 1:Distance5.000Time37:05.80Pace7:25.16
Additional miles to get the car.

Navy Crocs Miles: 9.99

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Sep 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-09-26 08:44:08
Workout Totals: Distance12.000Time1:28:23.50Pace7:21.96
Drove to LA to pick up my mother from the airport. Did 8 in the morning (Julia did 4 with me), and 4 at night. Kids ran their usual distances at home.
Leg 1:Distance8.000Time1:00:20.70Pace7:32.59
Part with Julia.
Leg 2:Distance4.000Time28:02.80Pace7:00.70
Alone.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Sep 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.07	0.00	1.99	0.00	12.06

Fast Running Friend Workout - 2018-09-27 08:05:02
Workout Totals: Distance12.062Time1:28:50.90Pace7:21.96
Ran in LA, did 1 mile with Julia on the track in 6:37, then did a 3200 tempo in 11:38, then more distance to make the total of 8 for the AM, and 4 at home in the PM. Total of 12 for me, usual distances for the kids.
Leg 1:Distance1.072Time9:22.00Pace8:44.25
With Julia.
Leg 2:Distance1.000Time6:37.60Pace6:37.60
With Julia on the track.
Leg 3:Distance1.988Time11:38.10Pace5:51.16
Alone on the track - tempo.
Leg 4:Distance1.483Time12:43.80Pace8:35.04
Cool-down with Julia.
Leg 5:Distance2.519Time17:39.70Pace7:00.68
More distance alone.
Leg 6:Distance4.000Time30:49.70Pace7:42.43
Alone.

Navy Crocs Miles: 12.06

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Sep 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-09-28 09:12:30
Workout Totals: Distance12.000Time1:30:44.70Pace7:33.72
Usual day. Usual distances for the kids. I did 9+3 with a 2 mile down the canyon tempo in 11:47.
Leg 1:Distance9.000Time1:07:21.00Pace7:29.00
Part with Jenny.
Split 1:Distance4.980Time40:37.30Pace8:09.42 Cumilative:Distance4.980Time40:37.30Pace8:09.42
Split 2:Distance2.000Time11:47.20Pace5:53.60 Cumilative:Distance6.980Time52:24.50Pace7:30.50
Split 3:Distance2.020Time14:56.50Pace7:23.81 Cumilative:Distance9.000Time1:07:21.00Pace7:29.00

Leg 2:Distance3.000Time23:23.70Pace7:47.90
Alone.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Sep 29, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.33	0.00	8.00	0.00	17.33

Fast Running Friend Workout - 2018-09-29 10:00:08
Workout Totals: Distance17.327Time2:00:35.10Pace6:57.56
A bit over 16 total. Did 4x2 down the canyon at around 5:52 pace. Usual Saturday distances for the kids.
Leg 1:Distance16.327Time1:52:50.00Pace6:54.65
Alone.
Split 1:Distance2.480Time19:50.40Pace8:00.00 Cumilative:Distance2.480Time19:50.40Pace8:00.00
Split 2:Distance2.000Time11:46.90Pace5:53.45 Cumilative:Distance4.480Time31:37.30Pace7:03.50
Split 3:Distance2.020Time15:55.70Pace7:53.12 Cumilative:Distance6.500Time47:33.00Pace7:18.92
Split 4:Distance2.000Time11:48.60Pace5:54.30 Cumilative:Distance8.500Time59:21.60Pace6:59.01
Split 5:Distance1.020Time8:03.80Pace7:54.31 Cumilative:Distance9.520Time1:07:25.40Pace7:04.94
Split 6:Distance2.000Time11:39.90Pace5:49.95 Cumilative:Distance11.520Time1:19:05.30Pace6:51.92
Split 7:Distance1.520Time11:47.00Pace7:45.13 Cumilative:Distance13.040Time1:30:52.30Pace6:58.12
Split 8:Distance2.000Time11:39.70Pace5:49.85 Cumilative:Distance15.040Time1:42:32.00Pace6:49.04
Split 9:Distance1.287Time10:18.00Pace8:00.19 Cumilative:Distance16.327Time1:52:50.00Pace6:54.65

Leg 2:Distance1.000Time7:45.10Pace7:45.10
With Matthew.

Navy Crocs Miles: 17.33

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Sep 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Oct 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.55	0.00	2.00	0.00	15.55

Fast Running Friend Workout - 2018-10-01 08:33:29
Workout Totals: Distance15.550Time1:55:49.90Pace7:26.94
Ended up doing more miles today than I planned due to the confusion of where Sarah was going to park the car. Total of 15.5. Did 2 miles down the canyon in 11:37. Usual distances for the kids.
Leg 1:Distance11.550Time1:23:05.60Pace7:11.65
Part with Jenny, part alone.
Split 1:Distance4.550Time34:27.20Pace7:34.33 Cumilative:Distance4.550Time34:27.20Pace7:34.33
Split 2:Distance2.000Time11:37.60Pace5:48.80 Cumilative:Distance6.550Time46:04.80Pace7:02.11
Split 3:Distance5.000Time37:00.80Pace7:24.16 Cumilative:Distance11.550Time1:23:05.60Pace7:11.65

Leg 2:Distance1.000Time7:52.60Pace7:52.60
With Stephen, Bonnie, Joseph, Jacob, and Jenny.
Leg 3:Distance3.000Time24:51.70Pace8:17.23
With William, Joseph, Jacob, Bonnie, and Jenny.

Navy Crocs Miles: 15.55

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Oct 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.19	0.25	0.25	0.31	12.00

Fast Running Friend Workout - 2018-10-02 09:07:21
Workout Totals: Distance11.991Time1:33:12.00Pace7:46.35
Track workout in the AM with the kids. Joseph did 200 in 31.5. Stephen did 2x1 mile in 6:57, 6:46. Julia ran 1 mile in 6:57, then 4x400 in the 90-94 range. Total of about 12 miles for the day for me. Usual total distances for everybody, I think.
Leg 1:Distance1.000Time7:33.50Pace7:33.50
With Matthew.
Leg 2:Distance1.000Time6:57.00Pace6:57.00
With Stephen and Julia.
Leg 3:Distance0.871Time8:08.90Pace9:21.31
Warm-up/strides with Joseph and Jacob.
Split 1:Distance0.062Time0:33.40Pace8:58.71 Cumilative:Distance0.062Time0:33.40Pace8:58.71
Split 2:Distance0.062Time0:17.00Pace4:34.19 Cumilative:Distance0.124Time0:50.40Pace6:46.45
Split 3:Distance0.062Time0:40.10Pace10:46.77 Cumilative:Distance0.186Time1:30.50Pace8:06.56
Split 4:Distance0.062Time0:17.10Pace4:35.81 Cumilative:Distance0.248Time1:47.60Pace7:13.87
Split 5:Distance0.186Time2:10.20Pace11:40.00 Cumilative:Distance0.434Time3:57.80Pace9:07.93
Split 6:Distance0.062Time0:15.70Pace4:13.23 Cumilative:Distance0.496Time4:13.50Pace8:31.09
Split 7:Distance0.375Time3:55.40Pace10:27.73 Cumilative:Distance0.871Time8:08.90Pace9:21.31

Leg 4:Distance0.124Time0:31.30Pace4:12.42
Raced Joseph in the 200.
Leg 5:Distance1.000Time6:46.10Pace6:46.10
With Stephen.
Leg 6:Distance0.996Time8:31.40Pace8:33.45
With Jacob and Julia.
Split 1:Distance0.250Time2:40.90Pace10:43.60 Cumilative:Distance0.250Time2:40.90Pace10:43.60
Split 2:Distance0.248Time1:30.70Pace6:05.73 Cumilative:Distance0.498Time4:11.60Pace8:25.22
Split 3:Distance0.250Time2:44.90Pace10:59.60 Cumilative:Distance0.748Time6:56.50Pace9:16.82
Split 4:Distance0.248Time1:34.90Pace6:22.66 Cumilative:Distance0.996Time8:31.40Pace8:33.45

Leg 7:Distance1.000Time7:34.30Pace7:34.30
Alone.
Leg 8:Distance2.000Time15:00.00Pace7:30.00
Alone.
Leg 9:Distance4.000Time32:09.50Pace8:02.38
With Jenny.

Navy Crocs Miles: 11.99

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Oct 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	1.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-10-03 09:26:01
Workout Totals: Distance12.000Time1:28:11.20Pace7:20.93
Usual distances for everybody, did a 2 mile tempo down the canyon in 11:17.
Leg 1:Distance8.000Time55:33.60Pace6:56.70
Part with Jenny, part alone.
Split 1:Distance0.730Time6:07.20Pace8:23.01 Cumilative:Distance0.730Time6:07.20Pace8:23.01
Split 2:Distance1.000Time6:25.70Pace6:25.70 Cumilative:Distance1.730Time12:32.90Pace7:15.20
Split 3:Distance3.320Time24:56.40Pace7:30.72 Cumilative:Distance5.050Time37:29.30Pace7:25.41
Split 4:Distance2.000Time11:17.30Pace5:38.65 Cumilative:Distance7.050Time48:46.60Pace6:55.12
Split 5:Distance0.950Time6:47.00Pace7:08.42 Cumilative:Distance8.000Time55:33.60Pace6:56.70

Leg 2:Distance1.000Time7:47.90Pace7:47.90
With Stephen, Joseph, Jacob, Jenny (I think), and Bonnie.
Leg 3:Distance3.000Time24:49.70Pace8:16.57
With William, Bonnie, Joseph, Jacob, and Jenny.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Oct 04, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.25	2.74	0.50	15.61

Fast Running Friend Workout - 2018-10-04 06:56:06
Workout Totals: Distance15.610Time2:04:49.50Pace7:59.79
Track day today. Paced Aaron Bartholomew through the mile in 5:52.1. Did a fast 400 with him in 74.4. Raced Joseph and Jacob in the 200. Jacob got 30.3, I got 31.4. William ran the mile in 5:50.3 - Joseph, Jacob, and I paced him. Stephen did 800 in 3:18, then 2x400 at around 96. He was not having a good day, and on top of that his Croc kept falling off - not sure why. Julia did 4x400 with 400 recovery at around 90. Overall usual distances for the kids.
Leg 1:Distance1.050Time8:25.60Pace8:01.52
Warm-up.
Leg 2:Distance1.000Time5:52.10Pace5:52.10
Paced Aaron.
Leg 3:Distance0.900Time8:05.90Pace8:59.89
Recovery jog.
Leg 4:Distance0.248Time1:14.40Pace5:00.00
Fast 400 with Aaron.
Leg 5:Distance3.000Time25:55.90Pace8:38.63
Part with Aaron, part alone.
Leg 6:Distance0.062Time0:57.00Pace15:19.35
With Bella.
Leg 7:Distance1.000Time7:22.80Pace7:22.80
With Matthew.
Leg 8:Distance0.498Time4:56.00Pace9:54.38
Strides with Joseph and Jacob.
Split 1:Distance0.062Time0:33.40Pace8:58.71 Cumilative:Distance0.062Time0:33.40Pace8:58.71
Split 2:Distance0.062Time0:16.40Pace4:24.52 Cumilative:Distance0.124Time0:49.80Pace6:41.61
Split 3:Distance0.062Time0:50.30Pace13:31.29 Cumilative:Distance0.186Time1:40.10Pace8:58.17
Split 4:Distance0.062Time0:16.80Pace4:30.97 Cumilative:Distance0.248Time1:56.90Pace7:51.37
Split 5:Distance0.250Time2:59.10Pace11:56.40 Cumilative:Distance0.498Time4:56.00Pace9:54.38

Leg 9:Distance0.124Time0:36.50Pace4:54.35
200 with Joseph and Jacob.
Split 1:Distance0.124Time0:31.40Pace4:13.23 Cumilative:Distance0.124Time0:31.40Pace4:13.23
My time.
Split 2:Distance0.000Time0:05.10Pace0:00.00 Cumilative:Distance0.124Time0:36.50Pace4:54.35
Joseph's "I quit" time.

Leg 10:Distance1.000Time5:50.30Pace5:50.30
Paced William with Joseph and Jacob. Bonnie ran the last 2 laps in 2:56 and finished ahead.
Leg 11:Distance0.496Time3:18.00Pace6:39.19
With Stephen.
Leg 12:Distance1.736Time15:23.10Pace8:51.74
4x400 with Julia and Jacob.
Split 1:Distance0.248Time1:30.00Pace6:02.90 Cumilative:Distance0.248Time1:30.00Pace6:02.90
Split 2:Distance0.248Time3:01.10Pace12:10.24 Cumilative:Distance0.496Time4:31.10Pace9:06.57
Split 3:Distance0.248Time1:32.00Pace6:10.97 Cumilative:Distance0.744Time6:03.10Pace8:08.04
Split 4:Distance0.000Time0:00.20Pace0:00.00 Cumilative:Distance0.744Time6:03.30Pace8:08.31
Split 5:Distance0.248Time3:10.70Pace12:48.95 Cumilative:Distance0.992Time9:14.00Pace9:18.47
Split 6:Distance0.248Time1:28.70Pace5:57.66 Cumilative:Distance1.240Time10:42.70Pace8:38.31
Split 7:Distance0.248Time3:12.60Pace12:56.61 Cumilative:Distance1.488Time13:55.30Pace9:21.36
Split 8:Distance0.248Time1:27.80Pace5:54.03 Cumilative:Distance1.736Time15:23.10Pace8:51.74

Leg 13:Distance0.248Time1:36.10Pace6:27.50
With Stephen.
Leg 14:Distance0.248Time1:37.80Pace6:34.35
With Stephen.
Leg 15:Distance4.000Time33:38.00Pace8:24.50
With Jenny.

Navy Crocs Miles: 15.61

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Oct 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.92	0.25	1.74	0.00	8.91

Fast Running Friend Workout - 2018-10-05 09:46:13
Workout Totals: Distance8.908Time1:10:50.10Pace7:57.11
Took Stephen to the track to redo the workout he did not finish the day before due to Croc problems. He ran 800 in 3:17.9, then 3x400 with 200 recovery in 87.8, 90.5, 93.9, 400 recovery, but still 98.5. I figured he needed more recovery to get the last one right, so I just jogged while he rested, and we did one more in 90.3. Then I ran a cool down with him and more distance to get the car with a mile pickup up the canyon in 5:57. Only about 10 for me, a bit over 4 for Stephen, usual distances for everybody else.
Leg 1:Distance1.050Time9:24.60Pace8:57.71
Warm-up with Stephen.
Leg 2:Distance0.496Time3:17.90Pace6:38.99
800 with Stephen.
Leg 3:Distance1.364Time12:49.30Pace9:24.00
4x400 with Stephen.
Split 1:Distance0.248Time1:27.80Pace5:54.03 Cumilative:Distance0.248Time1:27.80Pace5:54.03
Split 2:Distance0.124Time1:34.90Pace12:45.32 Cumilative:Distance0.372Time3:02.70Pace8:11.13
Split 3:Distance0.248Time1:30.50Pace6:04.92 Cumilative:Distance0.620Time4:33.20Pace7:20.65
Split 4:Distance0.124Time1:47.60Pace14:27.74 Cumilative:Distance0.744Time6:20.80Pace8:31.83
Split 5:Distance0.248Time1:33.90Pace6:18.63 Cumilative:Distance0.992Time7:54.70Pace7:58.53
Split 6:Distance0.124Time3:16.10Pace26:21.45 Cumilative:Distance1.116Time11:10.80Pace10:01.08
Split 7:Distance0.248Time1:38.50Pace6:37.18 Cumilative:Distance1.364Time12:49.30Pace9:24.00

Leg 4:Distance0.750Time5:30.90Pace7:21.20
Alone.
Leg 5:Distance0.248Time1:30.30Pace6:04.11
400 with Stephen.
Leg 6:Distance1.000Time9:11.80Pace9:11.80
Cool-down with Stephen.
Leg 7:Distance4.000Time29:05.30Pace7:16.32
Alone - did a tempo pickup uphill.
Split 1:Distance2.520Time19:14.10Pace7:37.98 Cumilative:Distance2.520Time19:14.10Pace7:37.98
Split 2:Distance1.000Time5:57.60Pace5:57.60 Cumilative:Distance3.520Time25:11.70Pace7:09.46
Split 3:Distance0.480Time3:53.60Pace8:06.67 Cumilative:Distance4.000Time29:05.30Pace7:16.32

Navy Crocs Miles: 8.91

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Oct 06, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.33	0.00	8.00	0.00	16.33

Fast Running Friend Workout - 2018-10-06 06:51:48
Workout Totals: Distance16.330Time1:55:09.10Pace7:03.09
Total of 16, 2x4 down the canyon with Chad: 11:41, 11:43, 11:33, 11:08 (5:41, 5:27). Usual Saturday distances for the kids. Watched the General Conference the rest of the day.
Leg 1:Distance16.330Time1:55:09.10Pace7:03.09
Workout with Chad.
Split 1:Distance3.220Time25:59.70Pace8:04.38 Cumilative:Distance3.220Time25:59.70Pace8:04.38
Split 2:Distance2.000Time11:41.60Pace5:50.80 Cumilative:Distance5.220Time37:41.30Pace7:13.20
Split 3:Distance2.020Time17:06.00Pace8:27.92 Cumilative:Distance7.240Time54:47.30Pace7:34.05
Split 4:Distance2.000Time11:34.60Pace5:47.30 Cumilative:Distance9.240Time1:06:21.90Pace7:10.94
Split 5:Distance1.020Time8:50.20Pace8:39.80 Cumilative:Distance10.260Time1:15:12.10Pace7:19.78
Split 6:Distance2.000Time11:33.30Pace5:46.65 Cumilative:Distance12.260Time1:26:45.40Pace7:04.58
Split 7:Distance1.020Time8:33.50Pace8:23.43 Cumilative:Distance13.280Time1:35:18.90Pace7:10.64
Split 8:Distance2.000Time11:08.90Pace5:34.45 Cumilative:Distance15.280Time1:46:27.80Pace6:58.05
Split 9:Distance1.050Time8:41.30Pace8:16.48 Cumilative:Distance16.330Time1:55:09.10Pace7:03.09

Navy Crocs Miles: 16.33

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Oct 07, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. General Conference.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Oct 08, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	2.00	0.00	12.04

Fast Running Friend Workout - 2018-10-08 08:40:59
Workout Totals: Distance12.040Time1:29:48.50Pace7:27.55
12 total, usual runs for the kids, did a 2 mile tempo down the canyon.
Leg 1:Distance8.040Time57:58.30Pace7:12.62
Part, with Jenny, part alone.
Split 1:Distance4.020Time32:03.30Pace7:58.43 Cumilative:Distance4.020Time32:03.30Pace7:58.43
Split 2:Distance2.000Time11:32.10Pace5:46.05 Cumilative:Distance6.020Time43:35.40Pace7:14.45
Tempo down the canyon.
Split 3:Distance2.020Time14:22.90Pace7:07.18 Cumilative:Distance8.040Time57:58.30Pace7:12.62

Leg 2:Distance1.000Time7:54.80Pace7:54.80
With Joseph, Jacob, Stephen, and Bonnie.
Leg 3:Distance3.000Time23:55.40Pace7:58.47
With Joseph, Jacob, William, Bonnie, and Jenny.

Navy Crocs Miles: 12.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Oct 09, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.37	0.25	2.74	1.05	12.41

Fast Running Friend Workout - 2018-10-09 09:05:55
Workout Totals: Distance12.404Time1:35:33.90Pace7:42.26
Track workout today with the kids. Jacob ran a 200 PR - 29.9. I got 30.8 racing him. It might have been 30.6, but for some reason it is showing as 30.8 now. William did a mile in 5:54.8. Then Julie Esplin and Melody Jensen came, and we did some of our workout with them. First Julie joined us for Stephen and Julia's 4x400. Then Jacob and I paced Melody for 4 400s, and then when they got faster, I paced her alone. She was able to run 71.6 in the last one.
Leg 1:Distance1.000Time7:32.50Pace7:32.50
With Matthew.
Leg 2:Distance0.871Time8:30.80Pace9:46.45
Strides with Jacob.
Split 1:Distance0.062Time0:35.60Pace9:34.19 Cumilative:Distance0.062Time0:35.60Pace9:34.19
Split 2:Distance0.062Time0:18.50Pace4:58.39 Cumilative:Distance0.124Time0:54.10Pace7:16.29
Split 3:Distance0.062Time0:46.00Pace12:21.94 Cumilative:Distance0.186Time1:40.10Pace8:58.17
Split 4:Distance0.062Time0:17.20Pace4:37.42 Cumilative:Distance0.248Time1:57.30Pace7:52.98
Split 5:Distance0.186Time2:18.50Pace12:24.62 Cumilative:Distance0.434Time4:15.80Pace9:49.40
Split 6:Distance0.062Time0:16.30Pace4:22.90 Cumilative:Distance0.496Time4:32.10Pace9:08.59
Split 7:Distance0.375Time3:58.70Pace10:36.53 Cumilative:Distance0.871Time8:30.80Pace9:46.45

Leg 3:Distance0.124Time0:30.80Pace4:08.39
200 time trial racing Jacob. He got 29.9.
Leg 4:Distance0.500Time4:49.20Pace9:38.40
Recovery jog.
Leg 5:Distance1.000Time5:54.80Pace5:54.80
William's mile time trial.
Leg 6:Distance1.367Time11:23.90Pace8:20.29
Stephen's 4x400 with 200 recovery. We had Julia, Jacob, and Julie Esplin with us for this part.
Split 1:Distance0.248Time1:30.10Pace6:03.31 Cumilative:Distance0.248Time1:30.10Pace6:03.31
Split 2:Distance0.125Time1:47.00Pace14:16.00 Cumilative:Distance0.373Time3:17.10Pace8:48.42
Split 3:Distance0.248Time1:30.90Pace6:06.53 Cumilative:Distance0.621Time4:48.00Pace7:43.77
Split 4:Distance0.125Time1:40.60Pace13:24.80 Cumilative:Distance0.746Time6:28.60Pace8:40.91
Split 5:Distance0.248Time1:30.80Pace6:06.13 Cumilative:Distance0.994Time7:59.40Pace8:02.29
Split 6:Distance0.125Time1:52.30Pace14:58.40 Cumilative:Distance1.119Time9:51.70Pace8:48.78
Split 7:Distance0.248Time1:32.20Pace6:11.77 Cumilative:Distance1.367Time11:23.90Pace8:20.29

Leg 7:Distance0.248Time1:23.30Pace5:35.89
With Jacob and Melody Jensen.
Leg 8:Distance0.248Time1:23.20Pace5:35.48
With Jacob and Melody Jensen.
Leg 9:Distance0.248Time1:22.90Pace5:34.27
With Jacob and Melody Jensen.
Leg 10:Distance0.248Time1:21.50Pace5:28.63
With Jacob and Melody Jensen.
Leg 11:Distance1.488Time11:35.20Pace7:47.20
3x400 pacing Melody.
Split 1:Distance0.248Time2:14.40Pace9:01.94 Cumilative:Distance0.248Time2:14.40Pace9:01.94
Split 2:Distance0.248Time1:17.40Pace5:12.10 Cumilative:Distance0.496Time3:31.80Pace7:07.02
Split 3:Distance0.248Time2:47.80Pace11:16.61 Cumilative:Distance0.744Time6:19.60Pace8:30.22
Split 4:Distance0.248Time1:17.00Pace5:10.48 Cumilative:Distance0.992Time7:36.60Pace7:40.28
Split 5:Distance0.248Time2:47.00Pace11:13.39 Cumilative:Distance1.240Time10:23.60Pace8:22.90
Split 6:Distance0.248Time1:11.60Pace4:48.71 Cumilative:Distance1.488Time11:35.20Pace7:47.20

Leg 12:Distance0.062Time0:45.40Pace12:12.26
With Bella.
Leg 13:Distance1.000Time7:27.60Pace7:27.60
I think this was with Jenny.
Leg 14:Distance4.000Time31:32.80Pace7:53.20
With Joseph and Jenny.

Navy Crocs Miles: 12.40

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Oct 10, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.10	1.00	2.00	0.00	12.10

Fast Running Friend Workout - 2018-10-10 09:16:06
Workout Totals: Distance12.100Time1:32:33.00Pace7:38.93
Ran with Jenny for a good portion of my run today. Total of 12 (9+3). Did Jenny's mile pickup in 6:18, and 2 miles on my own in 11:47 (both down the canyon). Other kids ran on their own - usual distances.
Leg 1:Distance9.100Time1:09:14.00Pace7:36.48
Part with Jenny, part alone.
Split 1:Distance3.270Time27:13.80Pace8:19.63 Cumilative:Distance3.270Time27:13.80Pace8:19.63
Split 2:Distance1.000Time6:18.20Pace6:18.20 Cumilative:Distance4.270Time33:32.00Pace7:51.19
Split 3:Distance1.300Time11:59.20Pace9:13.23 Cumilative:Distance5.570Time45:31.20Pace8:10.34
Split 4:Distance2.000Time11:47.90Pace5:53.95 Cumilative:Distance7.570Time57:19.10Pace7:34.31
Split 5:Distance1.530Time11:54.90Pace7:47.25 Cumilative:Distance9.100Time1:09:14.00Pace7:36.48

Leg 2:Distance3.000Time23:19.00Pace7:46.33
With Jenny.

Navy Crocs Miles: 12.10

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Oct 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.07	0.00	2.00	0.00	15.07

Fast Running Friend Workout - 2018-10-11 09:17:52
Workout Totals: Distance15.070Time1:54:08.00Pace7:34.41
Ran with Matthew and a few other kids in the morning, then some with Julia, but mostly alone, did a 2 mile tempo down the canyon in 11:30. Ran 6 more in the evening with Jenny. Usual distances for the kids.
Leg 1:Distance1.000Time7:45.60Pace7:45.60
With Matthew and a few other kids, do not exactly remember who.
Leg 2:Distance8.070Time57:22.80Pace7:06.62
Part with Julia, I think, part alone.
Split 1:Distance4.050Time31:16.10Pace7:43.23 Cumilative:Distance4.050Time31:16.10Pace7:43.23
Split 2:Distance2.000Time11:30.80Pace5:45.40 Cumilative:Distance6.050Time42:46.90Pace7:04.28
Split 3:Distance2.020Time14:35.90Pace7:13.61 Cumilative:Distance8.070Time57:22.80Pace7:06.62

Leg 3:Distance6.000Time48:59.60Pace8:09.93
With Jenny.

Navy Crocs Miles: 15.07

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Oct 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Not sure what I did exactly, likely 12 miles total easy.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Oct 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	3.00	0.00	16.00

Fast Running Friend Workout - 2018-10-13 08:44:35
Workout Totals: Distance16.000Time1:58:39.30Pace7:24.96
Total of 16. Did 3 miles down the canyon in 17:26. Usual distances for the kids.
Leg 1:Distance1.000Time7:59.10Pace7:59.10
With Matthew, William, and Bonnie.
Leg 2:Distance2.000Time15:37.00Pace7:48.50
With Stephen, William, Bonnie, and Jenny.
Leg 3:Distance13.000Time1:35:03.20Pace7:18.71
Part with the kids, the rest alone.
Split 1:Distance5.730Time46:08.50Pace8:03.16 Cumilative:Distance5.730Time46:08.50Pace8:03.16
Split 2:Distance3.000Time17:26.80Pace5:48.93 Cumilative:Distance8.730Time1:03:35.30Pace7:17.03
Split 3:Distance4.270Time31:27.90Pace7:22.13 Cumilative:Distance13.000Time1:35:03.20Pace7:18.71

Navy Crocs Miles: 16.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Oct 14, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Oct 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	1.00	1.00	0.00	12.38

Fast Running Friend Workout - 2018-10-15 08:51:24
Workout Totals: Distance12.375Time1:36:27.90Pace7:47.71
More or less usual runs. Usual distances for the kids. Total of a bit over 12. Did a 2 mile tempo in 11:45 running the first mile with Jenny in 6:03.9, and then 5:41.9 alone.
Leg 1:Distance1.000Time7:58.30Pace7:58.30
With Matthew, Joseph, Jacob, Jenny, Bonnie, and William.
Leg 2:Distance7.375Time56:12.90Pace7:37.34
With Jenny for the most part.
Split 1:Distance5.080Time42:05.60Pace8:17.17 Cumilative:Distance5.080Time42:05.60Pace8:17.17
Split 2:Distance1.000Time6:03.90Pace6:03.90 Cumilative:Distance6.080Time48:09.50Pace7:55.25
Split 3:Distance1.000Time5:41.90Pace5:41.90 Cumilative:Distance7.080Time53:51.40Pace7:36.41
Split 4:Distance0.295Time2:21.50Pace7:59.66 Cumilative:Distance7.375Time56:12.90Pace7:37.34

Leg 3:Distance1.000Time8:20.80Pace8:20.80
With Joseph, Jacob, Bonnie, her sister Addie (she got a mile PR), and Stephen.
Leg 4:Distance3.000Time23:55.90Pace7:58.63
With Joseph, Jacob, William, and Bonnie.

Navy Crocs Miles: 12.38

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Oct 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.55	0.25	3.23	0.43	12.46

Fast Running Friend Workout - 2018-10-16 12:36:52
Workout Totals: Distance12.470Time1:41:01.20Pace8:06.06
Track workout day with the kids. Ran 66.3 in the 400. Jacob got 68.5. His knee is still not 100%. Joseph paced us through the first 200. William attempted to get a mile PR, but mentally did not have it and ran 6:01. I ran his PR pace regardless (5:47) and just let him fall back this time. Then I had him do 2x1000 to end the day on some sort of a positive note. Stephen did 4x400 with 200 rest and was able to maintain 90 and faster for the first time. Added another 4 with Jenny in the evening.
Leg 1:Distance1.000Time7:22.70Pace7:22.70
With Matthew
Leg 2:Distance1.000Time6:01.70Pace6:01.70
Pacing William.
Split 1:Distance1.000Time5:47.30Pace5:47.30 Cumilative:Distance1.000Time5:47.30Pace5:47.30
My time.
Split 2:Distance0.000Time0:14.40Pace0:00.00 Cumilative:Distance1.000Time6:01.70Pace6:01.70
William's time.

Leg 3:Distance0.745Time7:37.60Pace10:14.23
Strides with Joseph and Jacob.
Split 1:Distance0.062Time0:35.10Pace9:26.13 Cumilative:Distance0.062Time0:35.10Pace9:26.13
Split 2:Distance0.062Time0:18.20Pace4:53.55 Cumilative:Distance0.124Time0:53.30Pace7:09.84
Split 3:Distance0.062Time0:47.30Pace12:42.90 Cumilative:Distance0.186Time1:40.60Pace9:00.86
Split 4:Distance0.062Time0:16.70Pace4:29.35 Cumilative:Distance0.248Time1:57.30Pace7:52.98
Split 5:Distance0.062Time0:54.50Pace14:39.03 Cumilative:Distance0.310Time2:51.80Pace9:14.19
Split 6:Distance0.062Time0:17.30Pace4:39.03 Cumilative:Distance0.372Time3:09.10Pace8:28.33
Split 7:Distance0.373Time4:28.50Pace11:59.84 Cumilative:Distance0.745Time7:37.60Pace10:14.23

Leg 4:Distance0.248Time1:06.30Pace4:27.34
400 racing Jacob. Joseph paced us through the first 200.
Leg 5:Distance1.364Time11:26.40Pace8:23.23
4x400 with Stephen.
Split 1:Distance0.248Time1:28.90Pace5:58.47 Cumilative:Distance0.248Time1:28.90Pace5:58.47
Split 2:Distance0.124Time1:39.70Pace13:24.03 Cumilative:Distance0.372Time3:08.60Pace8:26.99
Split 3:Distance0.248Time1:27.20Pace5:51.61 Cumilative:Distance0.620Time4:35.80Pace7:24.84
Split 4:Distance0.124Time1:45.00Pace14:06.77 Cumilative:Distance0.744Time6:20.80Pace8:31.83
Split 5:Distance0.248Time1:30.10Pace6:03.31 Cumilative:Distance0.992Time7:50.90Pace7:54.70
Split 6:Distance0.124Time2:05.60Pace16:52.90 Cumilative:Distance1.116Time9:56.50Pace8:54.50
Split 7:Distance0.248Time1:29.90Pace6:02.50 Cumilative:Distance1.364Time11:26.40Pace8:23.23

Leg 6:Distance0.496Time4:47.20Pace9:39.03
Julia's attempt to do 400s.
Split 1:Distance0.248Time1:32.10Pace6:11.37 Cumilative:Distance0.248Time1:32.10Pace6:11.37
Split 2:Distance0.248Time3:15.10Pace13:06.69 Cumilative:Distance0.496Time4:47.20Pace9:39.03

Leg 7:Distance1.617Time12:44.90Pace7:53.04
2x1000 with William.
Split 1:Distance0.621Time3:43.40Pace5:59.74 Cumilative:Distance0.621Time3:43.40Pace5:59.74
Split 2:Distance0.375Time5:19.60Pace14:12.27 Cumilative:Distance0.996Time9:03.00Pace9:05.18
Split 3:Distance0.621Time3:41.90Pace5:57.33 Cumilative:Distance1.617Time12:44.90Pace7:53.04

Leg 8:Distance2.000Time15:01.40Pace7:30.70
Alone - I think.
Leg 9:Distance4.000Time34:53.00Pace8:43.25
With Jenny.

Navy Crocs Miles: 12.47

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Oct 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-10-17 09:49:17
Workout Totals: Distance12.000Time1:32:13.70Pace7:41.14
Usual day, usual distances for the kids. Did a 2 mile tempo down the canyon. The tail wind was very strong, so I was able to run 11:11 without too much effort.
Leg 1:Distance8.000Time1:00:02.60Pace7:30.32
Part with Jenny, part alone. Did a tempo.
Split 1:Distance5.850Time47:40.40Pace8:08.96 Cumilative:Distance5.850Time47:40.40Pace8:08.96
Split 2:Distance2.000Time11:11.50Pace5:35.75 Cumilative:Distance7.850Time58:51.90Pace7:29.92
Split 3:Distance0.000Time0:00.20Pace0:00.00 Cumilative:Distance7.850Time58:52.10Pace7:29.95
Split 4:Distance0.150Time1:10.50Pace7:50.00 Cumilative:Distance8.000Time1:00:02.60Pace7:30.32

Leg 2:Distance1.000Time7:50.80Pace7:50.80
With Stephen, Joseph, Jacob, and Bonnie.
Leg 3:Distance3.000Time24:20.30Pace8:06.77
With William, Joseph, Jacob, and Bonnie. Do not remember if we had Jenny.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Oct 18, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.74	1.50	1.00	0.00	8.24

Fast Running Friend Workout - 2018-10-18 13:03:58
Workout Totals: Distance8.240Time1:00:06.40Pace7:17.67
Track workout. Matthew did 4x400 with full rest - 99.0, 94.9, 96.6, and 99.2. Stephen and Bonnie ran PRs in the mile - 6:27.9 (93,97,1:42, 93), and 6:05.2 (90,92,93,88). I told Stephen to make it to 1109 m mark in 4:26 or faster, then he could do whatever he wanted. He hit the mark right on target, and then what he wanted to do was run the next 100 in 28. Then I told him if he ran 94 he would get his record, and if he did I would get him a laptop. That worked, he kicked in 93 and got the record. Bonnie had a solid run, a slight negative split, good kick, and a 6 second PR. Matthew got a good time - might actually be a PR in the 400 - 94.9. My watch ran out of charge before the evening run, for which Jenny and I ran 6 miles, total of 14 for me for the day, I think.
Leg 1:Distance1.050Time9:33.70Pace9:06.38
Warm-up with William and Stephen.
Leg 2:Distance0.248Time1:39.00Pace6:39.19
With Matthew.
Leg 3:Distance0.248Time1:34.90Pace6:22.66
With Matthew.
Leg 4:Distance0.248Time1:36.60Pace6:29.52
With Matthew.
Leg 5:Distance1.000Time6:27.90Pace6:27.90
With Stephen.
Leg 6:Distance0.248Time1:39.20Pace6:40.00
With Matthew.
Leg 7:Distance0.950Time7:04.20Pace7:26.53
To the bathroom and back.
Leg 8:Distance0.248Time1:28.90Pace5:58.47
William's botched 1 mile time trial - stopped him after the first quarter.
Leg 9:Distance1.000Time6:05.20Pace6:05.20
Pacing Bonnie with William and Joseph.
Leg 10:Distance3.000Time22:56.80Pace7:38.93
Alone.

Navy Crocs Miles: 8.24

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Oct 19, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.40	0.00	2.00	0.00	12.40

Fast Running Friend Workout - 2018-10-19 09:34:54
Workout Totals: Distance12.403Time1:33:45.10Pace7:33.53
Usual day, usual distances for everybody. Did a 2 mile tempo run down the canyon in 11:24.
Leg 1:Distance1.000Time7:32.80Pace7:32.80
With Matthew, Joseph, Jacob, William, Jenny, and Bonnie.
Leg 2:Distance7.403Time56:19.10Pace7:36.45
With Jenny - except for the tempo.
Split 1:Distance5.100Time42:29.30Pace8:19.86 Cumilative:Distance5.100Time42:29.30Pace8:19.86
Split 2:Distance2.000Time11:24.20Pace5:42.10 Cumilative:Distance7.100Time53:53.50Pace7:35.42
Split 3:Distance0.303Time2:25.60Pace8:00.53 Cumilative:Distance7.403Time56:19.10Pace7:36.45

Leg 3:Distance4.000Time29:53.20Pace7:28.30
Alone.

Navy Crocs Miles: 12.40

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Oct 20, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.50	0.00	3.00	0.00	16.50

Fast Running Friend Workout - 2018-10-20 09:11:31
Workout Totals: Distance16.500Time2:05:55.70Pace7:37.92
Ran with the kids - usual Saturday distances for them. Did a 3 mile tempo down the canyon in 17:24. The heart felt tired today.
Leg 1:Distance1.000Time7:50.80Pace7:50.80
With Matthew and a few other kids.
Leg 2:Distance2.000Time16:08.40Pace8:04.20
With Stephen, Jacob and Bonnie.
Leg 3:Distance1.100Time9:20.40Pace8:29.45
Do not remember who this was with.
Leg 4:Distance0.900Time7:23.00Pace8:12.22
Do not remember who this was with.
Leg 5:Distance2.000Time16:12.90Pace8:06.45
Do not remember who this was with.
Leg 6:Distance9.500Time1:09:00.20Pace7:15.81
Part with Jenny, and Joseph, part alone.
Split 1:Distance6.320Time50:09.50Pace7:56.19 Cumilative:Distance6.320Time50:09.50Pace7:56.19
Split 2:Distance3.000Time17:24.90Pace5:48.30 Cumilative:Distance9.320Time1:07:34.40Pace7:15.02
Split 3:Distance0.180Time1:25.80Pace7:56.67 Cumilative:Distance9.500Time1:09:00.20Pace7:15.81

Navy Crocs Miles: 16.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Oct 21, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Oct 22, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.70	1.00	1.00	0.00	10.70

Fast Running Friend Workout - 2018-10-22 09:06:34
Workout Totals: Distance10.701Time1:22:05.30Pace7:40.27
More or less usual distances for everybody. Julia moved up to 6 miles a day at a slower pace - I am giving her the target of whatever pace does not give her the breathing panic, which she has been setting at around 8:45. Did a tempo run of 2 down the canyon with the first one with Jenny in 6:06, and then sped up to 5:32 in the second mile.
Leg 1:Distance5.701Time42:26.60Pace7:26.69
With Jenny for the most part.
Split 1:Distance3.400Time28:23.40Pace8:21.00 Cumilative:Distance3.400Time28:23.40Pace8:21.00
Split 2:Distance1.000Time6:06.20Pace6:06.20 Cumilative:Distance4.400Time34:29.60Pace7:50.36
Split 3:Distance1.000Time5:32.50Pace5:32.50 Cumilative:Distance5.400Time40:02.10Pace7:24.83
Split 4:Distance0.301Time2:24.50Pace8:00.07 Cumilative:Distance5.701Time42:26.60Pace7:26.69

Leg 2:Distance1.000Time7:51.20Pace7:51.20
With Stephen, Joseph, Jacob, William, and Bonnie.
Leg 3:Distance3.000Time23:55.40Pace7:58.47
With Joseph, Jacob, and Bonnie.
Leg 4:Distance1.000Time7:52.10Pace7:52.10
Part with Julia.

Navy Crocs Miles: 10.70

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Oct 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.18	1.12	1.25	0.68	12.23

Fast Running Friend Workout - 2018-10-23 12:09:53
Workout Totals: Distance12.231Time1:34:51.00Pace7:45.29
Track day today. William pulled off a mile PR of 5:45.1 (84, 86, 88, 85) one day before his birthday which is a family record in the 9 and under division. Matthew did 4x400 with full rest and managed a huge PR in the last repeat - 90.3 (46, 44). I raced Joseph in the 400 and ran 68.2. He got 68.6. Jacob rested his knee today and just ran easy. More or less usual distances for the kids.
Leg 1:Distance0.248Time1:37.40Pace6:32.74
With Matthew.
Leg 2:Distance0.248Time1:37.60Pace6:33.55
With Matthew
Leg 3:Distance1.000Time5:45.10Pace5:45.10
William's mile time trial.
Leg 4:Distance1.116Time8:08.20Pace7:17.46
Julia's 3x400. She struggled today, so I stopped her.
Split 1:Distance0.248Time1:30.20Pace6:03.71 Cumilative:Distance0.248Time1:30.20Pace6:03.71
Split 2:Distance0.124Time1:43.90Pace13:57.90 Cumilative:Distance0.372Time3:14.10Pace8:41.77
Split 3:Distance0.248Time1:35.60Pace6:25.48 Cumilative:Distance0.620Time4:49.70Pace7:47.26
Split 4:Distance0.248Time1:38.70Pace6:37.98 Cumilative:Distance0.868Time6:28.40Pace7:27.47
Split 5:Distance0.248Time1:39.80Pace6:42.42 Cumilative:Distance1.116Time8:08.20Pace7:17.46

Leg 5:Distance0.248Time1:35.40Pace6:24.68
With Matthew.
Leg 6:Distance0.248Time1:22.40Pace5:32.26
With Stephen.
Leg 7:Distance0.747Time7:13.90Pace9:40.86
Strides with Joseph.
Split 1:Distance0.062Time0:39.30Pace10:33.87 Cumilative:Distance0.062Time0:39.30Pace10:33.87
Split 2:Distance0.062Time0:17.10Pace4:35.81 Cumilative:Distance0.124Time0:56.40Pace7:34.84
Split 3:Distance0.062Time0:56.20Pace15:06.45 Cumilative:Distance0.186Time1:52.60Pace10:05.38
Split 4:Distance0.062Time0:17.40Pace4:40.65 Cumilative:Distance0.248Time2:10.00Pace8:44.19
Split 5:Distance0.062Time0:49.70Pace13:21.61 Cumilative:Distance0.310Time2:59.70Pace9:39.68
Split 6:Distance0.062Time0:16.50Pace4:26.13 Cumilative:Distance0.372Time3:16.20Pace8:47.42
Split 7:Distance0.375Time3:57.70Pace10:33.87 Cumilative:Distance0.747Time7:13.90Pace9:40.86

Leg 8:Distance0.248Time1:08.20Pace4:35.00
Racing Joseph in the 400.
Leg 9:Distance0.130Time0:55.10Pace7:03.85
Matthew's attempt at an interval. Stopped him shortly after 200 as he was not properly focused.
Leg 10:Distance0.750Time6:04.50Pace8:06.00
Jogging with some of the kids while Joseph instructed Matthew on proper focus.
Leg 11:Distance0.248Time1:30.30Pace6:04.11
With Matthew - 400 PR.
Leg 12:Distance4.000Time32:26.50Pace8:06.62
Part with the kids, part alone.
Leg 13:Distance3.000Time25:26.40Pace8:28.80
With Jenny.

Navy Crocs Miles: 12.23

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Oct 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.13	1.00	1.00	0.00	13.13

Fast Running Friend Workout - 2018-10-24 09:12:51
Workout Totals: Distance13.130Time1:38:43.10Pace7:31.11
Total of 13. Did a 2 mile tempo down the canyon in 11:36 starting with Jenny and Jacob. Paced Jenny for 1 mile (6:04), once she was done, sped up to try to close the gap on Jacob, and ran 5:32. Almost caught him - he ran 11:35 - 1 second ahead of me.
Leg 1:Distance9.120Time1:06:57.20Pace7:20.48
Part with Jenny and Jacob, the rest alone.
Split 1:Distance4.100Time33:29.40Pace8:10.10 Cumilative:Distance4.100Time33:29.40Pace8:10.10
Split 2:Distance1.000Time6:04.20Pace6:04.20 Cumilative:Distance5.100Time39:33.60Pace7:45.41
Split 3:Distance1.000Time5:32.00Pace5:32.00 Cumilative:Distance6.100Time45:05.60Pace7:23.54
Split 4:Distance3.020Time21:51.60Pace7:14.30 Cumilative:Distance9.120Time1:06:57.20Pace7:20.48

Leg 2:Distance4.010Time31:45.90Pace7:55.29
With Joseph - part with William, I think.

Navy Crocs Miles: 13.13

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Oct 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.12	0.00	1.00	0.00	12.12

Fast Running Friend Workout - 2018-10-25 15:06:12
Workout Totals: Distance12.120Time1:29:24.80Pace7:22.64
Total of 12. Usual distances for the kids. Did 4x0.25 down the canyon with William in around 83 with 200 recovery. Joseph and Jacob did the workout as well. Stephen did one interval.
Leg 1:Distance0.080Time1:09.70Pace14:31.25
With Bella.
Leg 2:Distance0.700Time4:46.30Pace6:49.00
Leg 3:Distance1.150Time8:24.80Pace7:18.96
Leg 4:Distance0.125Time0:53.50Pace7:08.00
Leg 5:Distance4.065Time31:22.40Pace7:43.08
Split 1:Distance0.480Time4:07.60Pace8:35.83 Cumilative:Distance0.480Time4:07.60Pace8:35.83
Split 2:Distance0.250Time1:25.00Pace5:40.00 Cumilative:Distance0.730Time5:32.60Pace7:35.62
Split 3:Distance0.125Time1:15.60Pace10:04.80 Cumilative:Distance0.855Time6:48.20Pace7:57.43
Split 4:Distance0.250Time1:23.60Pace5:34.40 Cumilative:Distance1.105Time8:11.80Pace7:25.07
Split 5:Distance0.125Time1:16.90Pace10:15.20 Cumilative:Distance1.230Time9:28.70Pace7:42.36
Split 6:Distance0.250Time1:23.70Pace5:34.80 Cumilative:Distance1.480Time10:52.40Pace7:20.81
Split 7:Distance0.125Time1:21.30Pace10:50.40 Cumilative:Distance1.605Time12:13.70Pace7:37.13
Split 8:Distance0.250Time1:21.00Pace5:24.00 Cumilative:Distance1.855Time13:34.70Pace7:19.19
Split 9:Distance2.210Time17:47.70Pace8:03.12 Cumilative:Distance4.065Time31:22.40Pace7:43.08

Leg 6:Distance6.000Time42:48.10Pace7:08.02

Navy Crocs Miles: 12.12

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Oct 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	2.00	0.00	13.00

Fast Running Friend Workout - 2018-10-26 14:06:25
Workout Totals: Distance13.000Time1:40:12.30Pace7:42.48
Jenny tapering for the half. Otherwise usual distances for the kids. Joseph and I did a 2 mile tempo down the canyon in 11:33 (5:50, 5:43).
Leg 1:Distance6.000Time43:49.60Pace7:18.27
With Joseph.
Split 1:Distance1.480Time11:57.50Pace8:04.80 Cumilative:Distance1.480Time11:57.50Pace8:04.80
Split 2:Distance2.000Time11:33.80Pace5:46.90 Cumilative:Distance3.480Time23:31.30Pace6:45.55
Split 3:Distance2.520Time20:18.30Pace8:03.45 Cumilative:Distance6.000Time43:49.60Pace7:18.27

Leg 2:Distance4.000Time29:55.10Pace7:28.77
Alone.
Leg 3:Distance3.000Time26:27.60Pace8:49.20
I think this was with Julia.

Navy Crocs Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Oct 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.11	0.00	0.00	0.00	20.11

Fast Running Friend Workout - 2018-10-27 08:09:22
Workout Totals: Distance20.109Time2:23:04.50Pace7:06.90
Jenny ran 1:28:58 in the Haunted Half. 3rd overall. Got a PR. 32:14 for the first 5, then 1:06:26 at 10, then 7:20 pace about to the finish. This was quite remarkable as she has struggled with the rib pain and could not train very well - the longest she's been able to go at a decent pace without stopping to do something about rib pain has been 1 mile. I ran behind her and watched. Usual Saturday distances for the rest of the kids.
Leg 1:Distance3.000Time23:45.00Pace7:55.00
With Chad.
Leg 2:Distance1.100Time8:11.30Pace7:26.64
Alone.
Leg 3:Distance13.109Time1:28:57.80Pace6:47.19
Followed Jenny.
Leg 4:Distance1.400Time10:46.20Pace7:41.57
To the house from the half finish.
Leg 5:Distance1.500Time11:24.20Pace7:36.13
Back to the finish of the half.

Navy Crocs Miles: 20.11

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Oct 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Oct 29, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-10-29 08:57:19
Workout Totals: Distance12.000Time1:32:00.30Pace7:40.02
Total of 12. Tempo run with Jacob - 2 down the canyon in 11:53 (5:48, 5:47). Usual distances for everybody, except Jenny - she did the elliptical for 30 minutes trying to recover from the half marathon and rib pain.
Leg 1:Distance6.000Time45:13.70Pace7:32.28
With Jacob.
Split 1:Distance2.050Time16:49.40Pace8:12.39 Cumilative:Distance2.050Time16:49.40Pace8:12.39
Split 2:Distance2.000Time11:35.40Pace5:47.70 Cumilative:Distance4.050Time28:24.80Pace7:00.94
Split 3:Distance1.950Time16:48.90Pace8:37.38 Cumilative:Distance6.000Time45:13.70Pace7:32.28

Leg 2:Distance1.000Time7:50.40Pace7:50.40
With William, Stephen, Joseph, and Bonnie.
Leg 3:Distance3.000Time24:02.30Pace8:00.77
With Joseph, Jacob, William, and Bonnie, I think.
Leg 4:Distance2.000Time14:53.90Pace7:26.95
Alone.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Oct 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.58	0.25	0.99	0.74	12.56

Fast Running Friend Workout - 2018-10-30 11:45:10
Workout Totals: Distance12.564Time1:36:20.50Pace7:40.08
Track workout day for the kids. William did 4x400 with 200 recovery, Stephen same workout except slower. Joseph, Jacob, and I did it with both of them. Matthew attempted to break his mile record, was on pace with a lap to go, but decided to stop because he miscounted the laps, and then threw a fit. He did end up running more than two miles today, and ended the day on a positive note with a 7:35 mile with no incidents. Julia was tired, tried the workout with Stephen, was not up to it, so I just had her run the distance. Jenny did the elliptical.
Leg 1:Distance0.496Time3:43.70Pace7:31.01
With Matthew.
Leg 2:Distance1.488Time12:34.20Pace8:26.85
William's workout with Joseph and Jacob - 4x400.
Split 1:Distance0.248Time1:25.20Pace5:43.55 Cumilative:Distance0.248Time1:25.20Pace5:43.55
Split 2:Distance0.124Time1:47.90Pace14:30.16 Cumilative:Distance0.372Time3:13.10Pace8:39.09
Split 3:Distance0.248Time1:20.60Pace5:25.00 Cumilative:Distance0.620Time4:33.70Pace7:21.45
Split 4:Distance0.124Time1:41.70Pace13:40.16 Cumilative:Distance0.744Time6:15.40Pace8:24.57
Split 5:Distance0.248Time1:20.90Pace5:26.21 Cumilative:Distance0.992Time7:36.30Pace7:39.98
Split 6:Distance0.124Time2:00.50Pace16:11.77 Cumilative:Distance1.116Time9:36.80Pace8:36.85
Split 7:Distance0.248Time1:23.30Pace5:35.89 Cumilative:Distance1.364Time11:00.10Pace8:03.94
Split 8:Distance0.124Time1:34.10Pace12:38.87 Cumilative:Distance1.488Time12:34.20Pace8:26.85

Leg 3:Distance1.488Time13:00.30Pace8:44.40
Stephen's workout with Joseph and Jacob.
Split 1:Distance0.248Time1:27.80Pace5:54.03 Cumilative:Distance0.248Time1:27.80Pace5:54.03
Split 2:Distance0.124Time1:40.60Pace13:31.29 Cumilative:Distance0.372Time3:08.40Pace8:26.45
Split 3:Distance0.248Time1:29.70Pace6:01.69 Cumilative:Distance0.620Time4:38.10Pace7:28.55
Split 4:Distance0.124Time1:37.40Pace13:05.48 Cumilative:Distance0.744Time6:15.50Pace8:24.70
Split 5:Distance0.248Time1:30.40Pace6:04.52 Cumilative:Distance0.992Time7:45.90Pace7:49.66
Split 6:Distance0.124Time2:09.60Pace17:25.16 Cumilative:Distance1.116Time9:55.50Pace8:53.60
Split 7:Distance0.248Time1:32.70Pace6:13.79 Cumilative:Distance1.364Time11:28.20Pace8:24.55
Split 8:Distance0.124Time1:32.10Pace12:22.74 Cumilative:Distance1.488Time13:00.30Pace8:44.40

Leg 4:Distance0.500Time3:44.50Pace7:29.00
Alone.
Leg 5:Distance0.780Time5:36.80Pace7:11.79
With Matthew.
Leg 6:Distance0.750Time5:30.50Pace7:20.67
Alone.
Leg 7:Distance0.000Time0:02.00Pace0:00.00
False start.
Leg 8:Distance1.000Time7:35.10Pace7:35.10
With Matthew and Joseph.
Leg 9:Distance0.062Time0:41.30Pace11:06.13
100 with Bella.
Leg 10:Distance6.000Time43:52.10Pace7:18.68
Alone.

Navy Crocs Miles: 12.56

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Oct 31, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-10-31 09:28:35
Workout Totals: Distance12.000Time1:30:57.80Pace7:34.82
Did 2x2 - 11:36(5:50,5:46)/11:22(5:48,5:34). First one with Joseph, second with Jacob. It got a bit warmer for the second one, so we were able to go faster. Usual distances for the kids except for Jenny who did the elliptical.
Leg 1:Distance6.000Time45:37.30Pace7:36.22
With Joseph. I think we had some other kids in the warm-up for a bit.
Split 1:Distance2.050Time16:53.80Pace8:14.54 Cumilative:Distance2.050Time16:53.80Pace8:14.54
Split 2:Distance2.000Time11:36.30Pace5:48.15 Cumilative:Distance4.050Time28:30.10Pace7:02.25
Split 3:Distance1.950Time17:07.20Pace8:46.77 Cumilative:Distance6.000Time45:37.30Pace7:36.22

Leg 2:Distance5.000Time37:36.80Pace7:31.36
With Jacob.
Split 1:Distance2.050Time17:39.70Pace8:36.93 Cumilative:Distance2.050Time17:39.70Pace8:36.93
Split 2:Distance2.000Time11:22.20Pace5:41.10 Cumilative:Distance4.050Time29:01.90Pace7:10.10
Split 3:Distance0.950Time8:34.90Pace9:02.00 Cumilative:Distance5.000Time37:36.80Pace7:31.36

Leg 3:Distance1.000Time7:43.70Pace7:43.70
With Jacob and Matthew.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Nov 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-11-01 14:29:23
Workout Totals: Distance12.000Time1:28:45.70Pace7:23.81
Easy runs, total of 12, usual distances for the kids except for Jenny who did the elliptical.
Leg 1:Distance8.000Time1:00:50.70Pace7:36.34
Part with the kids, part alone.
Leg 2:Distance4.000Time27:55.00Pace6:58.75
Alone.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Nov 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-11-02 10:01:20
Workout Totals: Distance12.000Time1:36:09.70Pace8:00.81
Did 6+6. Usual distances for the kids except for Jenny who did the elliptical. Did a 2 mile tempo down the canyon in 11:22. Felt tired.
Leg 1:Distance6.000Time49:22.80Pace8:13.80
Part with Jacob, William, Stephen, and Bonnie, part alone.
Split 1:Distance1.980Time16:53.80Pace8:32.02 Cumilative:Distance1.980Time16:53.80Pace8:32.02
Split 2:Distance2.000Time11:22.10Pace5:41.05 Cumilative:Distance3.980Time28:15.90Pace7:06.11
Split 3:Distance2.020Time21:06.90Pace10:27.18 Cumilative:Distance6.000Time49:22.80Pace8:13.80

Leg 2:Distance0.000Time0:03.70Pace0:00.00
False start.
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:03.70Pace0:00.00 Cumilative:Distance0.000Time0:03.70Pace0:00.00

Leg 3:Distance1.000Time7:44.30Pace7:44.30
With Joseph and Matthew.
Leg 4:Distance5.000Time38:58.90Pace7:47.78
With Joseph.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Nov 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.33	0.00	4.00	0.00	15.33

Fast Running Friend Workout - 2018-11-03 10:12:32
Workout Totals: Distance15.332Time1:51:01.20Pace7:14.46
Cross-country race in the AM (Race Cats) - the distances were suspicious as the 3 K was more than 2 K + 1 K. Jacob got 11:33, William 11:59, Stephen 8:31, Matthew 4:58. Jacob's time at 1 K mark was 3:55, William's 4:00. I ran around cheering. In the PM ran 8 with Joseph with a 4 mile tempo down the canyon in 23:53 (5:58, 5:54, 6:04, 5:57). This was the longest he has ever run at 6:00 average. Jenny still on the elliptical, Julia still on 6 miles a day at a comfortable pace.
Leg 1:Distance0.622Time4:58.50Pace7:59.90
Running around during Matthew's race.
Split 1:Distance0.484Time3:52.30Pace7:59.96 Cumilative:Distance0.484Time3:52.30Pace7:59.96
Split 2:Distance0.138Time1:06.20Pace7:59.71 Cumilative:Distance0.622Time4:58.50Pace7:59.90

Leg 2:Distance1.100Time8:31.10Pace7:44.64
Stephen's race - running around.
Leg 3:Distance0.950Time7:17.60Pace7:40.63
Alone.
Leg 4:Distance1.650Time11:59.80Pace7:16.24
William's race - running around.
Leg 5:Distance0.480Time3:35.00Pace7:27.92
Alone.
Leg 6:Distance1.730Time13:00.00Pace7:30.87
Jacob and Bonnie's race - running around.
Split 1:Distance1.550Time11:33.80Pace7:27.61 Cumilative:Distance1.550Time11:33.80Pace7:27.61
Jacob's time.
Split 2:Distance0.180Time1:26.20Pace7:58.89 Cumilative:Distance1.730Time13:00.00Pace7:30.87
Bonnie's time.

Leg 7:Distance0.650Time5:11.70Pace7:59.54
Alone.
Leg 8:Distance1.480Time11:30.70Pace7:46.69
Warm-up with Joseph and Jacob.
Leg 9:Distance4.000Time23:53.30Pace5:58.32
Tempo with Joseph.
Leg 10:Distance2.670Time21:03.50Pace7:53.22
Cool-down with Joseph.

Navy Crocs Miles: 15.33

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Nov 04, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Nov 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2018-11-05 07:33:00
Workout Totals: Distance10.000Time1:19:54.30Pace7:59.43
Total of 10. Sarah was having contractions today, we thought she might deliver the baby, but the contractions stopped. She ran 10:36 mile on the little boy course in the process. Usual distances for the kids - Jenny still on the elliptical.
Leg 1:Distance1.000Time10:36.60Pace10:36.60
With Sarah.
Leg 2:Distance1.000Time7:36.40Pace7:36.40
With Matthew and some other kids, I think.
Leg 3:Distance2.000Time16:00.10Pace8:00.05
With Bonnie, Joseph, Jacob, William and Stephen.
Leg 4:Distance4.000Time31:56.30Pace7:59.07
With Bonnie, Joseph and Jacob.
Leg 5:Distance2.000Time13:44.90Pace6:52.45
Alone.

Navy Crocs Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Nov 06, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-11-06 09:24:36
Workout Totals: Distance13.000Time1:30:30.10Pace6:57.70
Usual day, usual distances for everybody except Jenny - she was still on the elliptical.
Leg 1:Distance4.000Time24:05.10Pace6:01.27
Do not remember who this was with.
Leg 2:Distance1.000Time6:57.60Pace6:57.60
Do not remember this one either.
Leg 3:Distance1.000Time7:27.10Pace7:27.10
I think this one was with Matthew.
Leg 4:Distance7.000Time52:00.30Pace7:25.76
Alone.

Navy Crocs Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Nov 07, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.37	0.00	0.00	2.50	12.87

Fast Running Friend Workout - 2018-11-07 08:25:02
Workout Totals: Distance12.870Time1:39:57.50Pace7:46.01
Ran with the kids in the morning, then did 10x0.25 targeting 80, but going around 77 on most of them down a hill near Center street on Carterville. Usual distances for the kids except for Jenny.
Leg 1:Distance6.100Time48:33.10Pace7:57.56
With Joseph, Jacob, and Bonnie.
Leg 2:Distance1.000Time7:51.80Pace7:51.80
With Matthew - I think.
Leg 3:Distance5.770Time43:32.60Pace7:32.79
10x0.25 down the hill near the house workout.
Split 1:Distance0.240Time1:56.50Pace8:05.42 Cumilative:Distance0.240Time1:56.50Pace8:05.42
Split 2:Distance0.250Time1:24.10Pace5:36.40 Cumilative:Distance0.490Time3:20.60Pace6:49.39
Split 3:Distance0.280Time2:38.60Pace9:26.43 Cumilative:Distance0.770Time5:59.20Pace7:46.49
Split 4:Distance0.250Time1:17.60Pace5:10.40 Cumilative:Distance1.020Time7:16.80Pace7:08.24
Split 5:Distance0.280Time2:43.00Pace9:42.14 Cumilative:Distance1.300Time9:59.80Pace7:41.38
Split 6:Distance0.250Time1:17.80Pace5:11.20 Cumilative:Distance1.550Time11:17.60Pace7:17.16
Split 7:Distance0.280Time2:49.10Pace10:03.93 Cumilative:Distance1.830Time14:06.70Pace7:42.68
Split 8:Distance0.250Time1:17.90Pace5:11.60 Cumilative:Distance2.080Time15:24.60Pace7:24.52
Split 9:Distance0.280Time2:37.80Pace9:23.57 Cumilative:Distance2.360Time18:02.40Pace7:38.64
Split 10:Distance0.250Time1:17.50Pace5:10.00 Cumilative:Distance2.610Time19:19.90Pace7:24.41
Split 11:Distance0.280Time2:40.60Pace9:33.57 Cumilative:Distance2.890Time22:00.50Pace7:36.92
Split 12:Distance0.250Time1:17.80Pace5:11.20 Cumilative:Distance3.140Time23:18.30Pace7:25.32
Split 13:Distance0.280Time2:36.40Pace9:18.57 Cumilative:Distance3.420Time25:54.70Pace7:34.59
Split 14:Distance0.250Time1:18.50Pace5:14.00 Cumilative:Distance3.670Time27:13.20Pace7:25.01
Split 15:Distance0.280Time2:39.20Pace9:28.57 Cumilative:Distance3.950Time29:52.40Pace7:33.77
Split 16:Distance0.250Time1:16.60Pace5:06.40 Cumilative:Distance4.200Time31:09.00Pace7:25.00
Split 17:Distance0.280Time2:42.00Pace9:38.57 Cumilative:Distance4.480Time33:51.00Pace7:33.35
Split 18:Distance0.250Time1:17.40Pace5:09.60 Cumilative:Distance4.730Time35:08.40Pace7:25.75
Split 19:Distance0.280Time2:43.40Pace9:43.57 Cumilative:Distance5.010Time37:51.80Pace7:33.45
Split 20:Distance0.250Time1:16.90Pace5:07.60 Cumilative:Distance5.260Time39:08.70Pace7:26.52
Split 21:Distance0.510Time4:23.90Pace8:37.45 Cumilative:Distance5.770Time43:32.60Pace7:32.79

Navy Crocs Miles: 12.87

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Nov 08, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-11-08 09:48:38
Workout Totals: Distance12.000Time1:27:32.70Pace7:17.73
Usual distances for everybody except Jenny (elliptical) and Joseph (only 2 miles due to fatigue from the cold). Did 2 miles down the canyon in 11:33. Felt tired.
Leg 1:Distance8.000Time57:38.20Pace7:12.28
Split 1:Distance3.980Time31:07.90Pace7:49.32 Cumilative:Distance3.980Time31:07.90Pace7:49.32
Split 2:Distance2.000Time11:33.90Pace5:46.95 Cumilative:Distance5.980Time42:41.80Pace7:08.39
Split 3:Distance2.020Time14:56.40Pace7:23.76 Cumilative:Distance8.000Time57:38.20Pace7:12.28

Leg 2:Distance1.000Time7:27.80Pace7:27.80
Leg 3:Distance3.000Time22:26.70Pace7:28.90

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Nov 09, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-11-09 11:46:20
Workout Totals: Distance12.000Time1:32:46.70Pace7:43.89
Total of 12 for me, kids tapering for the state cross-county championship. Joseph recovering from the cold. Jenny jogged 2 miles, I think.
Leg 1:Distance4.000Time31:43.00Pace7:55.75
Part with William, Stephen and Jacob.
Leg 2:Distance1.450Time11:01.50Pace7:36.21
With William and Matthew.
Leg 3:Distance6.550Time50:02.20Pace7:38.35
Alone.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Nov 10, 2018

Race: Utah USATF Cross-Country 5 K (3.107 Miles) 00:18:10, Place overall: 3, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.77	0.00	0.00	3.11	14.88

Fast Running Friend Workout - 2018-11-10 09:37:46
Workout Totals: Distance14.875Time1:51:51.10Pace7:31.17
Kids ran in the state XC championship today. results: Stephen (7-8) 2 K 9:24 7th - I think he did not invest himself mentally. We need to work on toughness. But he did qualify for the nationals. William (9-10) 3 K - 11:14, 1st in a competitive race. Took the lead around 1.2 K mark like I told him, put in good effort to gap the field, and won by 12 seconds. Jacob (11-12) 10:39, 2nd place in a close battle against McKay Wells (10:37). Trailed him most of the way, then closed the gap and made contact with maybe 200 to go, but lost the kick. Good race. Bonnie (11-12) - 12:13, 10th place, good race - qualified for the nationals. The race was the most competitive I've ever seen beyond anything - the winner Anika Hunt ran 10:47, Avalon Mecham 2nd place 10:54. My race - ran 18:10. Teren had 15:38, Nate 15:53. What is strange is that we ran what looked like the same course, but Teren improved by 42 seconds, and I improved by 39 from last year. Joseph was sick and did not run the race - just jogged a couple of miles at home. I ran two more at home with Jacob and Matthew. Sarah did not go into labor.
Leg 1:Distance3.400Time26:31.30Pace7:48.03
Alone.
Leg 2:Distance1.200Time9:24.50Pace7:50.42
Cheering during Stephen's race.
Leg 3:Distance0.000Time0:02.00Pace0:00.00
William's false start.
Leg 4:Distance1.405Time11:14.20Pace7:59.86
Cheering for William.
Leg 5:Distance1.528Time12:13.40Pace7:59.97
Cheering for Bonnie.
Leg 6:Distance1.335Time10:40.80Pace8:00.00
Cheering for Jacob.
Leg 7:Distance0.900Time6:44.70Pace7:29.67
Short warm-up before my race.
Leg 8:Distance3.107Time18:09.90Pace5:50.79
My race.
Leg 9:Distance1.000Time8:26.40Pace8:26.40
With Jacob and Matthew.
Leg 10:Distance1.000Time8:23.90Pace8:23.90
With Jacob and Matthew.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Nov 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Sort of. Leigha Anne Pachev was born today. We were in the middle of home delivery as usual, but then we discovered a surprise. She was breech. So we went to the hospital, and Sarah had an emergency C section. Otherwise everthing went OK.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Nov 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2018-11-12 13:18:18
Workout Totals: Distance10.000Time1:13:27.60Pace7:20.76
Crazy day. Sarah gave birth to Leigha yesterday. It did not go the way we planned. We discovered the baby was not positioned right at the very last moment (breech), and drove to the hospital where she had a C-section. Sarah is still recovering. Nevertheless, with all of the commotion, we were able to get our runs in, and Sarah came home from the hospital after one night of stay.
Leg 1:Distance10.000Time1:13:27.60Pace7:20.76
Alone.

Navy Crocs Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Nov 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-11-13 11:24:47
Workout Totals: Distance13.000Time1:43:27.60Pace7:57.51
Was able to get the runs in between everything. Usual distances for myself and the kids. Jenny is up to 4 miles a day.
Leg 1:Distance1.000Time7:38.50Pace7:38.50
With Stephen and Matthew.
Leg 2:Distance2.000Time15:53.20Pace7:56.60
With Stephen.
Leg 3:Distance3.000Time23:45.70Pace7:55.23
With Jacob, Joseph, William, and Bonnie.
Leg 4:Distance3.000Time23:09.00Pace7:43.00
With Jacob and Joseph.
Leg 5:Distance4.000Time33:01.20Pace8:15.30
With Jenny.

Navy Crocs Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Nov 14, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.16	0.00	0.00	2.50	12.66

Fast Running Friend Workout - 2018-11-14 12:47:41
Workout Totals: Distance12.661Time1:41:25.70Pace8:00.67
More or less usual distances for the kids. Did 10x0.25 down a hill by the house. Jacob did 5 with me.
Leg 1:Distance1.000Time7:47.20Pace7:47.20
With Stephen and Matthew.
Leg 2:Distance1.991Time15:55.80Pace8:00.06
With Stephen.
Leg 3:Distance5.670Time44:48.10Pace7:54.09
10x0.25 down the hill near the house. Jacob did the first 5 with me. William did a couple as well.
Split 1:Distance0.240Time1:58.90Pace8:15.42 Cumilative:Distance0.240Time1:58.90Pace8:15.42
Split 2:Distance0.250Time1:19.60Pace5:18.40 Cumilative:Distance0.490Time3:18.50Pace6:45.10
Split 3:Distance0.250Time3:03.90Pace12:15.60 Cumilative:Distance0.740Time6:22.40Pace8:36.76
Split 4:Distance0.250Time1:18.00Pace5:12.00 Cumilative:Distance0.990Time7:40.40Pace7:45.05
Split 5:Distance0.270Time3:00.80Pace11:09.63 Cumilative:Distance1.260Time10:41.20Pace8:28.89
Split 6:Distance0.250Time1:18.30Pace5:13.20 Cumilative:Distance1.510Time11:59.50Pace7:56.49
Split 7:Distance0.270Time3:08.70Pace11:38.89 Cumilative:Distance1.780Time15:08.20Pace8:30.22
Split 8:Distance0.250Time1:19.00Pace5:16.00 Cumilative:Distance2.030Time16:27.20Pace8:06.31
Split 9:Distance0.270Time3:00.90Pace11:10.00 Cumilative:Distance2.300Time19:28.10Pace8:27.87
Split 10:Distance0.250Time1:18.10Pace5:12.40 Cumilative:Distance2.550Time20:46.20Pace8:08.71
Split 11:Distance0.270Time2:52.40Pace10:38.52 Cumilative:Distance2.820Time23:38.60Pace8:23.05
Split 12:Distance0.250Time1:16.50Pace5:06.00 Cumilative:Distance3.070Time24:55.10Pace8:07.00
Split 13:Distance0.270Time2:36.40Pace9:39.26 Cumilative:Distance3.340Time27:31.50Pace8:14.46
Split 14:Distance0.250Time1:17.40Pace5:09.60 Cumilative:Distance3.590Time28:48.90Pace8:01.59
Split 15:Distance0.270Time2:29.50Pace9:13.70 Cumilative:Distance3.860Time31:18.40Pace8:06.63
Split 16:Distance0.250Time1:17.70Pace5:10.80 Cumilative:Distance4.110Time32:36.10Pace7:55.94
Split 17:Distance0.270Time2:36.20Pace9:38.52 Cumilative:Distance4.380Time35:12.30Pace8:02.26
Split 18:Distance0.250Time1:18.20Pace5:12.80 Cumilative:Distance4.630Time36:30.50Pace7:53.11
Split 19:Distance0.270Time2:39.50Pace9:50.74 Cumilative:Distance4.900Time39:10.00Pace7:59.59
Split 20:Distance0.250Time1:15.80Pace5:03.20 Cumilative:Distance5.150Time40:25.80Pace7:51.03
Split 21:Distance0.520Time4:22.30Pace8:24.42 Cumilative:Distance5.670Time44:48.10Pace7:54.09

Leg 4:Distance4.000Time32:54.60Pace8:13.65
With Jenny.

Navy Crocs Miles: 12.66

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Nov 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-11-15 12:11:58
Workout Totals: Distance13.000Time1:42:36.40Pace7:53.57
Usual runs, ran with all of the kids.
Leg 1:Distance1.000Time7:42.10Pace7:42.10
With Matthew, Stephen, and Bonnie (I think).
Leg 2:Distance2.000Time16:38.50Pace8:19.25
With Stephen and Bonnie (not sure).
Leg 3:Distance3.000Time23:24.40Pace7:48.13
With Jacob, Joseph, William, and Bonnie.
Leg 4:Distance3.000Time22:57.40Pace7:39.13
I think this was with Jacob and Joseph.
Leg 5:Distance4.000Time31:54.00Pace7:58.50
With Jenny.

Navy Crocs Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Nov 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.06	1.00	0.56	0.00	13.62

Fast Running Friend Workout - 2018-11-16 10:35:32
Workout Totals: Distance13.620Time1:46:38.90Pace7:49.81
Track day, details below.
Leg 1:Distance4.000Time31:59.70Pace7:59.93
This might have been with Jenny.
Leg 2:Distance1.000Time7:32.50Pace7:32.50
I think this was with Matthew.
Leg 3:Distance1.000Time6:13.40Pace6:13.40
Bonnie's mile time trial, paced her with Jacob and William.
Leg 4:Distance0.310Time1:54.60Pace6:09.68
Stephen's failed attempt at 800 due to a lost Croc.
Leg 5:Distance0.248Time3:01.50Pace12:11.85
Stephen's 800.
Leg 6:Distance1.000Time7:27.30Pace7:27.30
I think this was alone.
Leg 7:Distance0.062Time0:43.60Pace11:42.09
With Bella.
Leg 8:Distance6.000Time47:46.30Pace7:57.72
Do not remember, I think this was with Joseph.

Navy Crocs Miles: 13.62

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Nov 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.68	0.00	4.00	0.00	14.68

Fast Running Friend Workout - 2018-11-17 11:29:11
Workout Totals: Distance14.680Time1:46:51.20Pace7:16.73
Did 2x2 down the canyon 11:34/11:38. Jacob did the first one with me. Usual Saturday distances for the kids.
Leg 1:Distance8.680Time1:02:01.30Pace7:08.72
Split 1:Distance1.730Time14:40.40Pace8:28.90 Cumilative:Distance1.730Time14:40.40Pace8:28.90
Split 2:Distance2.000Time11:34.60Pace5:47.30 Cumilative:Distance3.730Time26:15.00Pace7:02.25
Tempo with Jacob.
Split 3:Distance0.930Time7:30.00Pace8:03.87 Cumilative:Distance4.660Time33:45.00Pace7:14.55
Split 4:Distance2.000Time11:38.80Pace5:49.40 Cumilative:Distance6.660Time45:23.80Pace6:48.98
One more interval alone.
Split 5:Distance2.020Time16:37.50Pace8:13.81 Cumilative:Distance8.680Time1:02:01.30Pace7:08.72

Leg 2:Distance1.000Time7:38.20Pace7:38.20
Leg 3:Distance5.000Time37:11.70Pace7:26.34
Alone.

Navy Crocs Miles: 14.68

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Nov 18, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Nov 19, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.74	0.00	0.00	0.31	12.05

Fast Running Friend Workout - 2018-11-19 09:14:15
Workout Totals: Distance12.054Time1:32:40.40Pace7:41.29
Track day, usual distances more or less, of note - Matthew repeated his 800 record with 3:21.2, and Stephen set a 500 record of 1:46.4.
Leg 1:Distance5.000Time39:37.10Pace7:55.42
With Jenny.
Leg 2:Distance0.496Time3:21.20Pace6:45.65
With Matthew - repeat of 800 PR.
Leg 3:Distance0.310Time1:46.40Pace5:43.23
500 with Stephen, Bonnie, William, Joseph, and Jacob - Stephen's 500 PR.
Leg 4:Distance1.000Time7:38.00Pace7:38.00
I think this was alone.
Leg 5:Distance0.248Time1:43.30Pace6:56.53
400 with Matthew.
Leg 6:Distance0.500Time4:05.60Pace8:11.20
I think this was with the older boys and Bonnie.
Leg 7:Distance1.000Time7:37.50Pace7:37.50
With Joseph, Jacob, and Matthew.
Leg 8:Distance1.500Time11:56.70Pace7:57.80
Alone.
Leg 9:Distance2.000Time14:54.60Pace7:27.30
Alone.

Navy Crocs Miles: 12.05

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Nov 20, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.38	0.00	0.00	0.62	13.00

Fast Running Friend Workout - 2018-11-20 09:14:35
Workout Totals: Distance13.000Time1:41:21.70Pace7:47.82
Ran with the kids - usual distances. Did a 0.625 pickup with Joseph and Jacob at 5:20 pace. Matthew ran a mile PR on the little boy course - 7:08.9 - splits 1:49, 1:50, 1:48, 1:41. He is in sub-7:00 shape, but it may not happen for a while as it is hard to get him to be in the mood.
Leg 1:Distance5.000Time40:41.60Pace8:08.32
With Jenny.
Leg 2:Distance5.000Time38:08.30Pace7:37.66
With Joseph, Jacob, Bonnie, and William mostly.
Split 1:Distance2.550Time19:41.80Pace7:43.45 Cumilative:Distance2.550Time19:41.80Pace7:43.45
Split 2:Distance0.625Time3:20.00Pace5:20.00 Cumilative:Distance3.175Time23:01.80Pace7:15.21
With Joseph and Jacob.
Split 3:Distance1.825Time15:06.50Pace8:16.71 Cumilative:Distance5.000Time38:08.30Pace7:37.66

Leg 3:Distance1.000Time7:08.90Pace7:08.90
With Joseph, Jacob, Bonnie, Stephen, and Matthew.
Leg 4:Distance2.000Time15:22.90Pace7:41.45
With Stephen.

Navy Crocs Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Nov 21, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2018-11-21 08:27:23
Workout Totals: Distance8.000Time57:55.20Pace7:14.40
Everybody was tapering for the Thanksgiving race tomorrow. I ran only 8 myself to be a bit fresher.
Leg 1:Distance8.000Time57:55.20Pace7:14.40
Alone.

Navy Crocs Miles: 8.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Nov 22, 2018

Race: Orem Earn Your Turkey (3.95 Miles) 00:22:59, Place overall: 11, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.26	0.00	5.43	0.00	13.69

Fast Running Friend Workout - 2018-11-22 07:35:11
Workout Totals: Distance13.686Time1:37:01.00Pace7:05.33
Thanksgiving race report: Total turkey count: 9 - everybody except Benjamin and Leigha (11 people) participated, everybody except Sarah, Jenny, and Julia won a turkey. Additionally, we won a turkey + some extras for the largest family. Myself: 22:59 officially, 23:00 on my watch. 11th overall, 1st in 45-49, got a turkey. Felt like I did not have a whole lot of energy. Chad had a breakthrough race, ran 22:27. Jeff McClellan is back to racing, ran 21:55. Dave Taylor came back to me this time with about a mile to go, and finished a bit behind - 23:06. Sarah - walked 2 miles in 37 minutes 11 days after a C-section. Jenny - 26:39, 2nd in 15-18, good race for her current condition - she has been fighting rib pain that we think now is to a great degree from the school stress on top of the general predisposition/weakness in that area. Julia - 29:51 - hanging in there. She has had some health troubles lately. Blood tests are not showing anything out of whack, but she struggles with endurance in spite of good training. We are still trying to figure out what is going on. Maybe she will just grow out of it. At least she can still run 7:30 pace for 4 miles, which is better than a lot of boys, not speak about girls. Joseph 24:05, 1st in 13-14, turkey. Joseph also has been struggling lately both physically and mentally. Part of the problem is that he needs to learn to stay motivated and on task when things are not going well. Part of the problem is that he is about to start a growth spurt, and the whole thing is knocking him out of balance. Benjamin struggled when he was 10-12, but then later on stabilized and blossomed. Joseph is on a different schedule. 1 Mile: Jacob 5:20, 1st in 11-12, and overall - turkey. William 5:45, 1st in 9-10 and 2nd overall after Jacob - turkey. 800: Stephen 3:00, 1st in 7-8 and overall - turkey Matthew 3:24, 1st in 5-6 and 2nd overall after Stephen - turkey 400: Mary 2:16, 1st in 3-4, turkey 100: Bella 0:44, 1st in 0-2, turkey
Leg 1:Distance0.950Time7:06.80Pace7:29.26
Warm-up.
Leg 2:Distance4.910Time29:53.70Pace6:05.32
My race + running back to Julia.
Split 1:Distance3.960Time23:00.80Pace5:48.69 Cumilative:Distance3.960Time23:00.80Pace5:48.69
My race
Split 2:Distance0.950Time6:52.90Pace7:14.63 Cumilative:Distance4.910Time29:53.70Pace6:05.32
Back to Julia and finishing with her.

Leg 3:Distance0.550Time4:21.70Pace7:55.82
Running around.
Leg 4:Distance0.062Time0:44.30Pace11:54.52
Bella's race.
Leg 5:Distance0.248Time2:16.00Pace9:08.39
Mary's race.
Leg 6:Distance0.496Time3:24.10Pace6:51.49
Stephen and Matthew's race.
Split 1:Distance0.496Time3:00.70Pace6:04.31 Cumilative:Distance0.496Time3:00.70Pace6:04.31
Stephen.
Split 2:Distance0.000Time0:23.40Pace0:00.00 Cumilative:Distance0.496Time3:24.10Pace6:51.49
Matthew.

Leg 7:Distance0.970Time5:45.10Pace5:55.77
William's race.
Leg 8:Distance2.500Time19:34.60Pace7:49.84
Part alone, part with William.
Leg 9:Distance3.000Time23:54.70Pace7:58.23
With Jacob and Bonnie.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Nov 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-11-23 09:24:22
Workout Totals: Distance12.000Time1:31:49.20Pace7:39.10
Usual distances for everybody, Jacob and I did a 2 mile tempo down the canyon in 11:24.
Leg 1:Distance6.000Time45:27.60Pace7:34.60
With Jacob.
Split 1:Distance0.980Time8:13.40Pace8:23.47 Cumilative:Distance0.980Time8:13.40Pace8:23.47
Split 2:Distance2.000Time11:24.70Pace5:42.35 Cumilative:Distance2.980Time19:38.10Pace6:35.34
Tempo run.
Split 3:Distance3.020Time25:49.50Pace8:33.08 Cumilative:Distance6.000Time45:27.60Pace7:34.60

Leg 2:Distance1.000Time7:29.10Pace7:29.10
With Joseph and Matthew.
Leg 3:Distance5.000Time38:52.50Pace7:46.50
With Joseph.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Nov 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.50	0.00	0.00	0.00	14.50

Fast Running Friend Workout - 2018-11-24 09:51:27
Workout Totals: Distance14.500Time1:48:05.30Pace7:27.26
Usual Saturday run with the kids, did a 2 mile tempo down the canyon in 11:36.
Leg 1:Distance1.000Time7:42.40Pace7:42.40
With Matthew - I think.
Leg 2:Distance9.500Time1:08:07.20Pace7:10.23
Part with the kids, part alone.
Split 1:Distance0.980Time8:12.40Pace8:22.45 Cumilative:Distance0.980Time8:12.40Pace8:22.45
Split 2:Distance2.000Time11:36.10Pace5:48.05 Cumilative:Distance2.980Time19:48.50Pace6:38.83
Split 3:Distance6.520Time48:18.70Pace7:24.59 Cumilative:Distance9.500Time1:08:07.20Pace7:10.23

Leg 3:Distance4.000Time32:15.70Pace8:03.93
With Jenny.

Navy Crocs Miles: 14.50

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Nov 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Nov 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.92	1.00	2.00	0.00	11.92

Fast Running Friend Workout - 2018-11-26 08:50:28
Workout Totals: Distance3.000Time21:28.10Pace7:09.37

Leg 1:Distance3.000Time21:28.10Pace7:09.37
Alone.

Fast Running Friend Workout - 2018-11-26 15:07:50
Workout Totals: Distance8.917Time1:06:58.10Pace7:30.61
Tempo run with Joseph and Jacob. Ran into Armando, we ran some together. I tested him on how long he can hold 6:00 pace down the canyon. It was about a mile.
Leg 1:Distance7.917Time59:25.90Pace7:30.41
Workout with the kids.
Split 1:Distance0.980Time8:23.80Pace8:34.08 Cumilative:Distance0.980Time8:23.80Pace8:34.08
Split 2:Distance2.000Time11:56.30Pace5:58.15 Cumilative:Distance2.980Time20:20.10Pace6:49.43
With Joseph and Jacob.
Split 3:Distance3.400Time28:46.70Pace8:27.85 Cumilative:Distance6.380Time49:06.80Pace7:41.88
Split 4:Distance1.000Time6:01.40Pace6:01.40 Cumilative:Distance7.380Time55:08.20Pace7:28.27
With Armando.
Split 5:Distance0.537Time4:17.70Pace7:59.89 Cumilative:Distance7.917Time59:25.90Pace7:30.41

Leg 2:Distance1.000Time7:32.20Pace7:32.20
With Matthew.

Navy Crocs Miles: 11.92

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Nov 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.89	2.00	1.00	0.00	12.89

Fast Running Friend Workout - 2018-11-27 09:02:06
Workout Totals: Distance12.888Time1:37:59.70Pace7:36.22
Ran with Jenny in the AM, then with everybody else in the PM. Paced William through 2 miles down the canyon in 12:03 (6:00, 6:03). Joseph and Jacob ran with us until about 0.5 to go, then picked it up and finished in around 11:47. Bonnie made it to the first mile, almost - was just about a second behind. Stephen made it to about 900 meters.
Leg 1:Distance5.000Time39:48.10Pace7:57.62
With Jenny.
Leg 2:Distance6.768Time49:22.80Pace7:17.77
Split 1:Distance0.980Time8:26.20Pace8:36.53 Cumilative:Distance0.980Time8:26.20Pace8:36.53
Split 2:Distance2.000Time12:03.20Pace6:01.60 Cumilative:Distance2.980Time20:29.40Pace6:52.55
With William - part with Joseph, Jacob, Stephen, and Bonnie.
Split 3:Distance2.700Time22:23.90Pace8:17.74 Cumilative:Distance5.680Time42:53.30Pace7:33.05
Split 4:Distance1.000Time5:47.10Pace5:47.10 Cumilative:Distance6.680Time48:40.40Pace7:17.19
Pickup.
Split 5:Distance0.088Time0:42.40Pace8:01.82 Cumilative:Distance6.768Time49:22.80Pace7:17.77

Leg 3:Distance1.000Time7:22.60Pace7:22.60
With Matthew.
Leg 4:Distance0.120Time1:26.20Pace11:58.33
With Bella.

Navy Crocs Miles: 12.89

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Nov 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	1.00	0.00	12.00

Fast Running Friend Workout - 2018-11-28 09:21:05
Workout Totals: Distance12.000Time1:32:52.10Pace7:44.34
Usual 12 mile day, usual distances for the kids, did a mile pickup down the canyon in 5:35.
Leg 1:Distance5.000Time39:52.30Pace7:58.46
With Jenny.
Leg 2:Distance6.000Time45:20.20Pace7:33.37
With Joseph, Jacob, William, and Bonnie - part with Stephen - except for the fast mile.
Split 1:Distance3.050Time24:02.80Pace7:53.05 Cumilative:Distance3.050Time24:02.80Pace7:53.05
Split 2:Distance1.000Time5:35.20Pace5:35.20 Cumilative:Distance4.050Time29:38.00Pace7:19.01
Split 3:Distance1.950Time15:42.20Pace8:03.18 Cumilative:Distance6.000Time45:20.20Pace7:33.37

Leg 3:Distance1.000Time7:39.60Pace7:39.60
With Matthew.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Nov 29, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-11-29 15:53:25
Workout Totals: Distance12.000Time1:32:44.70Pace7:43.73
Total of 12, usual distances for the kids except for Julia who had a stomach problem and ran only 3, did a 2 mile tempo down the canyon with Joseph in 11:35. 22nd wedding anniversary for Sarah and myself.
Leg 1:Distance6.000Time46:13.90Pace7:42.32
With Joseph, Jacob, William, Stephen, and Bonnie - only Joseph did the tempo, though.
Split 1:Distance0.980Time7:54.90Pace8:04.59 Cumilative:Distance0.980Time7:54.90Pace8:04.59
Split 2:Distance2.000Time11:35.00Pace5:47.50 Cumilative:Distance2.980Time19:29.90Pace6:32.58
Tempo run with Joseph.
Split 3:Distance3.020Time26:44.00Pace8:51.13 Cumilative:Distance6.000Time46:13.90Pace7:42.32

Leg 2:Distance1.000Time7:50.30Pace7:50.30
With Matthew.
Split 1:Distance0.000Time0:00.20Pace0:00.00 Cumilative:Distance0.000Time0:00.20Pace0:00.00
Split 2:Distance1.000Time7:50.10Pace7:50.10 Cumilative:Distance1.000Time7:50.30Pace7:50.30

Leg 3:Distance5.000Time38:40.50Pace7:44.10
Part with Julia, part alone.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Nov 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-11-30 13:57:53
Workout Totals: Distance12.000Time1:31:53.00Pace7:39.42
Total of 12, usual distances for the kids. Did a mile pickup down the canyon in 5:36.
Leg 1:Distance6.000Time44:54.50Pace7:29.08
With Joseph, Jacob, Bonnie, William (I think), part with Stephen.
Split 1:Distance3.050Time24:07.20Pace7:54.49 Cumilative:Distance3.050Time24:07.20Pace7:54.49
Split 2:Distance1.000Time5:36.60Pace5:36.60 Cumilative:Distance4.050Time29:43.80Pace7:20.44
Split 3:Distance1.950Time15:10.70Pace7:47.03 Cumilative:Distance6.000Time44:54.50Pace7:29.08

Leg 2:Distance1.000Time7:11.30Pace7:11.30
With Joseph and Matthew down the canyon.
Leg 3:Distance1.000Time7:57.90Pace7:57.90
With Joseph and Matthew up the canyon.
Leg 4:Distance4.000Time31:49.30Pace7:57.32
With Jenny.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Dec 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.04	0.00	2.00	0.00	16.04

Fast Running Friend Workout - 2018-12-01 07:54:53
Workout Totals: Distance16.040Time2:02:29.40Pace7:38.19
16 total, more or less usual distances for the kids, 2 mile tempo down the canyon with Chad in 11:25 (5:51, 5:34).
Leg 1:Distance8.040Time59:50.80Pace7:26.62
With Chad.
Split 1:Distance4.020Time32:00.20Pace7:57.66 Cumilative:Distance4.020Time32:00.20Pace7:57.66
Split 2:Distance2.000Time11:25.30Pace5:42.65 Cumilative:Distance6.020Time43:25.50Pace7:12.81
Tempo run down the canyon.
Split 3:Distance2.020Time16:25.30Pace8:07.77 Cumilative:Distance8.040Time59:50.80Pace7:26.62

Leg 2:Distance1.000Time7:24.60Pace7:24.60
With Matthew, Joseph, and Jacob.
Leg 3:Distance7.000Time55:14.00Pace7:53.43
With Joseph, Jacob, and Bonnie - part with William, Stephen, and Chad.

Navy Crocs Miles: 16.04

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Dec 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Dec 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	1.00	0.00	9.00

Fast Running Friend Workout - 2018-12-03 15:55:34
Workout Totals: Distance9.000Time1:10:05.20Pace7:47.24
Ran only 9 today, feeling oncoming cold. Did a quick mile, though, in 5:52. Usual distances for the kids. Moved William to occasional 6 followed by 4 the next day.
Leg 1:Distance6.000Time46:37.00Pace7:46.17
With Joseph, Jacob, Bonnie, and William. Jacob did the tempo run with me, not sure if Joseph did it also.
Split 1:Distance3.050Time24:30.00Pace8:01.97 Cumilative:Distance3.050Time24:30.00Pace8:01.97
Split 2:Distance1.000Time5:52.00Pace5:52.00 Cumilative:Distance4.050Time30:22.00Pace7:29.88
Split 3:Distance1.950Time16:15.00Pace8:20.00 Cumilative:Distance6.000Time46:37.00Pace7:46.17

Leg 2:Distance1.000Time7:30.30Pace7:30.30
With Stephen and Matthew.
Leg 3:Distance2.000Time15:57.90Pace7:58.95
With Stephen.

Navy Crocs Miles: 9.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Dec 04, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-12-04 15:49:45
Workout Totals: Distance12.000Time1:34:39.00Pace7:53.25
Easy runs, usual distances, back to 12 miles total.
Leg 1:Distance4.000Time31:50.00Pace7:57.50
With Joseph, Jacob, William, and Bonnie.
Leg 2:Distance2.000Time15:56.60Pace7:58.30
I think this was with Joseph, Jacob, Stephen, and Bonnie.
Leg 3:Distance1.000Time8:05.90Pace8:05.90
With Matthew and Stephen.
Leg 4:Distance3.000Time22:28.00Pace7:29.33
Alone.
Leg 5:Distance2.000Time16:18.50Pace8:09.25
I think this was with Jenny.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Dec 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	1.00	0.00	12.00

Fast Running Friend Workout - 2018-12-05 09:22:18
Workout Totals: Distance12.000Time1:33:42.20Pace7:48.52
Usual 12 miles, winter style, with 1 mile pickup down the canyon. Usual distances for the kids.
Leg 1:Distance3.000Time23:49.30Pace7:56.43
Alone - I think. Or maybe with Jenny.
Leg 2:Distance6.000Time46:36.10Pace7:46.02
With Joseph, Jacob, William, and Bonnie. Pickup with Joseph and Jacob.
Split 1:Distance3.050Time24:32.00Pace8:02.62 Cumilative:Distance3.050Time24:32.00Pace8:02.62
Split 2:Distance1.000Time5:53.60Pace5:53.60 Cumilative:Distance4.050Time30:25.60Pace7:30.77
Split 3:Distance1.950Time16:10.50Pace8:17.69 Cumilative:Distance6.000Time46:36.10Pace7:46.02

Leg 3:Distance1.000Time7:36.80Pace7:36.80
With Stephen and Matthew.
Leg 4:Distance2.000Time15:40.00Pace7:50.00
With Stephen.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Dec 06, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	1.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-12-06 10:52:09
Workout Totals: Distance12.000Time1:29:54.30Pace7:29.53
Kids were tapering for the XC nationals. I did my usual 12 total - some with the kids.
Leg 1:Distance5.000Time36:15.00Pace7:15.00
Alone.
Leg 2:Distance4.000Time32:37.00Pace8:09.25
I think this was with Jenny.
Leg 3:Distance1.000Time7:51.30Pace7:51.30
With Stephen and Matthew.
Leg 4:Distance1.000Time6:47.70Pace6:47.70
With Stephen.
Leg 5:Distance1.000Time6:23.30Pace6:23.30
Alone.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Dec 07, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-12-07 09:17:33
Workout Totals: Distance12.000Time1:27:37.80Pace7:18.15
10 in the AM alone with a 2 mile tempo down the canyon in 11:35. Jacob, William, Stephen, and Bonnie ran tapering distances. Everybody else normal distances. Then we drove to Fallon, NV and stayed there with friends. I ran 2 miles late in the evening near the house.
Leg 1:Distance10.000Time1:12:31.40Pace7:15.14
Alone.
Split 1:Distance5.050Time38:21.00Pace7:35.64 Cumilative:Distance5.050Time38:21.00Pace7:35.64
Split 2:Distance2.000Time11:35.90Pace5:47.95 Cumilative:Distance7.050Time49:56.90Pace7:05.09
Tempo.
Split 3:Distance2.950Time22:34.50Pace7:39.15 Cumilative:Distance10.000Time1:12:31.40Pace7:15.14

Leg 2:Distance2.000Time15:06.40Pace7:33.20
Alone in Fallon, NV.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Dec 08, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2018-12-08 09:52:42
Workout Totals: Distance10.000Time1:20:01.10Pace8:00.11
Muddy day in Reno, NV. Got 10 miles in while the kids were racing. Results: Each heat had around 300 runners. 2 K Stephen 9:37 189th place, 3 K Jacob 12:06 64th, William 12:48 61st, Bonnie 13:38 182nd. We discovered that running through mud is a different skill that requires specific training. E.g. McKay Wells who was only 2 seconds ahead of Jacob in the state championship won the whole race with 10:50. Some kids that have raced on par with Jacob were way ahead of him, while others were right next to him. Same for other kids.
Leg 1:Distance10.000Time1:20:01.10Pace8:00.11

Navy Crocs Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Dec 09, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Nice to be back home after a long trip. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Dec 10, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	1.00	0.00	12.00

Fast Running Friend Workout - 2018-12-10 15:21:27
Workout Totals: Distance12.000Time1:29:45.70Pace7:28.81
Usual distances for everybody, details below.
Leg 1:Distance6.000Time45:40.10Pace7:36.68
With Joseph, Jacob, and Bonnie. Do not remember if we had William. I think Joseph and Jacob did the mile pickup with me.
Split 1:Distance3.050Time24:14.70Pace7:56.95 Cumilative:Distance3.050Time24:14.70Pace7:56.95
Split 2:Distance1.000Time5:53.10Pace5:53.10 Cumilative:Distance4.050Time30:07.80Pace7:26.37
Split 3:Distance1.950Time15:32.30Pace7:58.10 Cumilative:Distance6.000Time45:40.10Pace7:36.68

Leg 2:Distance1.000Time7:31.70Pace7:31.70
With Matthew, and Stephen.
Leg 3:Distance5.000Time36:33.90Pace7:18.78
I think this was alone.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Dec 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.05	0.00	3.00	0.00	15.05

Fast Running Friend Workout - 2018-12-11 12:24:40
Workout Totals: Distance15.050Time1:56:28.40Pace7:44.35
Somehow ended up with 15 miles total. Did a 2 mile tempo with Jacob in 11:08.8 (5:38, 5:30) down the canyon. He outkicked me at the end and got 11:08.1 which is a small PR. Joseph made it to the first mile - sort of. He says he was in contact when he stopped, but I did not think he was. Bonnie made it to 0.5, William I think to about 0.75. Also did a mile in 5:49 afterwards for more tempo distance for the day. More or less usual distances for the kids.
Leg 1:Distance3.000Time21:58.90Pace7:19.63
Alone.
Leg 2:Distance2.980Time19:51.80Pace6:39.93
Warm-up + tempo run.
Split 1:Distance0.980Time8:43.00Pace8:53.67 Cumilative:Distance0.980Time8:43.00Pace8:53.67
Split 2:Distance2.000Time11:08.80Pace5:34.40 Cumilative:Distance2.980Time19:51.80Pace6:39.93

Leg 3:Distance5.070Time40:19.00Pace7:57.12
More distance. Part with Jacob, part alone. Did a tempo pickup for 1 mile.
Split 1:Distance3.000Time25:57.70Pace8:39.23 Cumilative:Distance3.000Time25:57.70Pace8:39.23
Split 2:Distance1.000Time5:49.50Pace5:49.50 Cumilative:Distance4.000Time31:47.20Pace7:56.80
Split 3:Distance1.070Time8:31.80Pace7:58.32 Cumilative:Distance5.070Time40:19.00Pace7:57.12

Leg 4:Distance4.000Time34:18.70Pace8:34.67
I think this was with Jenny.

Navy Crocs Miles: 15.05

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Dec 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	1.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-12-12 11:40:24
Workout Totals: Distance13.000Time1:40:35.00Pace7:44.23
Total of 13. Usual distances for the kids. Did a mile pickup with Joseph and Jacob. Bonnie did about 0.5 of it. Joseph was struggling today - I slowed the pace down, but he could not do it. A good portion of it was bad attitude.
Leg 1:Distance3.000Time22:58.40Pace7:39.47
Alone.
Leg 2:Distance6.000Time46:24.50Pace7:44.08
With Joseph, Jacob, and Bonnie.
Split 1:Distance3.050Time24:32.90Pace8:02.92 Cumilative:Distance3.050Time24:32.90Pace8:02.92
Split 2:Distance1.000Time6:04.00Pace6:04.00 Cumilative:Distance4.050Time30:36.90Pace7:33.56
Split 3:Distance1.950Time15:47.60Pace8:05.95 Cumilative:Distance6.000Time46:24.50Pace7:44.08

Leg 3:Distance1.000Time7:19.30Pace7:19.30
With William, and Matthew.
Leg 4:Distance3.000Time23:52.80Pace7:57.60
With Stephen and Matthew.

Navy Crocs Miles: 13.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Dec 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-12-13 10:13:10
Workout Totals: Distance12.000Time1:28:17.70Pace7:21.47
Usual runs with the kids, except William was in a hurry to get to a party, and ran 6 miles in 40:34 on an out and back course with hills, averaging 6:45 per mile. He sure has a lot of juice when he is in the mood, the problem is catching him in the mood.
Leg 1:Distance3.000Time24:39.40Pace8:13.13
I think this was with Jenny.
Leg 2:Distance6.000Time40:34.60Pace6:45.77
With William and Jacob.
Leg 3:Distance1.000Time7:34.00Pace7:34.00
With Matthew.
Leg 4:Distance2.000Time15:29.70Pace7:44.85
With Stephen.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Dec 14, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	1.00	0.00	12.00

Fast Running Friend Workout - 2018-12-14 10:11:55
Workout Totals: Distance12.000Time1:32:15.70Pace7:41.31
Joseph was sick today, threw up, ran only 3 miles. Otherwise usual runs. Did 1 mile in 5:35.
Leg 1:Distance3.000Time22:25.80Pace7:28.60
Alone.
Leg 2:Distance6.000Time46:05.60Pace7:40.93
With Jacob and Bonnie except for the fast mile.
Split 1:Distance3.050Time24:10.70Pace7:55.64 Cumilative:Distance3.050Time24:10.70Pace7:55.64
Split 2:Distance1.000Time5:35.00Pace5:35.00 Cumilative:Distance4.050Time29:45.70Pace7:20.91
Split 3:Distance1.950Time16:19.90Pace8:22.51 Cumilative:Distance6.000Time46:05.60Pace7:40.93

Leg 3:Distance1.000Time7:40.00Pace7:40.00
With Matthew.
Leg 4:Distance2.000Time16:04.30Pace8:02.15
With Stephen.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Dec 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.29	0.00	2.00	0.00	17.29

Fast Running Friend Workout - 2018-12-15 09:13:29
Workout Totals: Distance17.290Time2:09:52.20Pace7:30.68
Total of 17 today. 16 with Chad. We did 2 miles down the canyon. Part was a bit slippery, and it was around 30 F - we wore pants. I was OK when we were doing 83s, and even 82s, but as soon as we hit 81 it knocked me out, and then I struggled for the rest of it. Splits 5:30, 5:33. Chad ran 77 high for the last quarter and ended up with 10:58, 5:28 last mile. Usual Saturday distances for the kids with the exception of Joseph who did only 3 miles recovering from the stomach disorder.
Leg 1:Distance8.040Time58:51.70Pace7:19.27
With Chad.
Split 1:Distance4.020Time31:56.40Pace7:56.72 Cumilative:Distance4.020Time31:56.40Pace7:56.72
Split 2:Distance2.000Time11:03.90Pace5:31.95 Cumilative:Distance6.020Time43:00.30Pace7:08.62
Tempo run down the canyon.
Split 3:Distance2.020Time15:51.40Pace7:50.99 Cumilative:Distance8.040Time58:51.70Pace7:19.27

Leg 2:Distance1.000Time7:48.20Pace7:48.20
With Matthew, Jacob, Bonnie, and Chad. We might have had others, do not remember.
Leg 3:Distance6.000Time46:45.90Pace7:47.65
With Chad, Jacob, and Bonnie.
Leg 4:Distance1.000Time7:21.90Pace7:21.90
With Matthew, Jacob, Chad, and maybe others.
Leg 5:Distance1.000Time6:52.10Pace6:52.10
With Jacob and William - we kicked in 84, and William fell back - his time was around 7:00.
Leg 6:Distance0.250Time2:12.40Pace8:49.60
With Mary.

Navy Crocs Miles: 17.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Dec 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Dec 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	1.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-12-17 09:12:26
Workout Totals: Distance12.000Time1:29:57.60Pace7:29.80
Usual 12, usual distances for the kids except for Joseph who I think ran only 4. Jacob and I paced Bonnie through a 6:07 mile down the canyon.
Leg 1:Distance3.000Time21:43.10Pace7:14.37
Alone.
Leg 2:Distance6.000Time45:24.10Pace7:34.02
With Jacob and Bonnie.
Split 1:Distance3.050Time23:17.20Pace7:38.10 Cumilative:Distance3.050Time23:17.20Pace7:38.10
Split 2:Distance1.000Time6:07.40Pace6:07.40 Cumilative:Distance4.050Time29:24.60Pace7:15.70
Split 3:Distance1.950Time15:59.50Pace8:12.05 Cumilative:Distance6.000Time45:24.10Pace7:34.02

Leg 3:Distance1.000Time7:25.70Pace7:25.70
With Matthew, William and Stephen.
Leg 4:Distance2.000Time15:24.70Pace7:42.35
With Stephen and William.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Dec 18, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-12-18 10:12:39
Workout Totals: Distance12.000Time1:32:44.20Pace7:43.68
Ran 4 with Jenny in the AM, then later with most of the rest of the kids. Did 2 mile tempo with Jacob down the canyon. He got 10:59.9. I was a step behind with 11:00.3. This is his PR for the course. We started out fast - 5:23 first mile, then both of us started feeling it, and we ran a quarter in 86. The next one would have been faster, but I had an incident with my watch falling off, which cost me a couple of seconds, plus lost rhythm. I caught up in about a quarter, but in the meantime, Jacob running alone did another 86. Once I caught up the pace increased, and we ran the last quarter in 81. He had a bit more juice in the last 50 meters. Good result for both of us. Other kids ran their usual distances.
Leg 1:Distance4.000Time32:14.30Pace8:03.57
With Jenny.
Leg 2:Distance0.980Time8:20.20Pace8:30.41
Warm-up.
Leg 3:Distance2.000Time11:00.30Pace5:30.15
Tempo with Jacob.
Leg 4:Distance4.020Time33:49.60Pace8:24.88
Cool-down part with Jacob, part alone.
Leg 5:Distance1.000Time7:19.80Pace7:19.80
With Matthew.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Dec 19, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.24	0.00	2.00	0.00	12.24

Fast Running Friend Workout - 2018-12-19 10:23:50
Workout Totals: Distance12.244Time1:26:21.90Pace7:03.22
William wanted to do a 3000 time trial on the track, we tried, it was going nowhere because of the combination of the wind and William's attitude about it. Joseph and Jacob helped me pace him. Then did more distance alone, did a 2 mile tempo down the canyon in 11:36.
Leg 1:Distance3.000Time21:52.70Pace7:17.57
Alone.
Leg 2:Distance0.248Time1:46.90Pace7:11.05
With Matthew.
Leg 3:Distance0.996Time6:11.60Pace6:13.09
Failed William's 3000 time trial.
Leg 4:Distance1.000Time7:33.60Pace7:33.60
With Matthew.
Leg 5:Distance7.000Time48:57.10Pace6:59.59
Alone
Split 1:Distance3.550Time26:41.40Pace7:31.10 Cumilative:Distance3.550Time26:41.40Pace7:31.10
Split 2:Distance2.000Time11:36.70Pace5:48.35 Cumilative:Distance5.550Time38:18.10Pace6:54.07
Split 3:Distance1.450Time10:39.00Pace7:20.69 Cumilative:Distance7.000Time48:57.10Pace6:59.59

Navy Crocs Miles: 12.24

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Dec 20, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-12-20 10:11:48
Workout Totals: Distance12.000Time1:31:47.50Pace7:38.96
William ran a PR for 2 miles down the canyon in 11:51.6 (5:57, 5:54). Joseph and Jacob helped pace him. They sped up at the end and got 11:47. Bonnie ran 12:36 with the first mile in 6:00. Usual distance for everybody.
Leg 1:Distance3.000Time23:30.30Pace7:50.10
Alone.
Leg 2:Distance0.980Time8:18.80Pace8:28.98
Warm-up.
Leg 3:Distance2.000Time11:51.60Pace5:55.80
Paced William through 2 miles down the canyon.
Leg 4:Distance3.020Time24:50.00Pace8:13.38
Cool-down with the kids.
Leg 5:Distance0.000Time0:04.10Pace0:00.00
Leg 6:Distance1.000Time7:21.30Pace7:21.30
With Matthew and Stephen.
Leg 7:Distance2.000Time15:51.40Pace7:55.70
With Stephen.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Dec 21, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.12	0.00	1.00	0.00	12.12

Fast Running Friend Workout - 2018-12-21 09:11:04
Workout Totals: Distance12.120Time1:35:17.90Pace7:51.77
Usual easy run with 1 mile pickup with Joseph in 5:42.
Leg 1:Distance4.000Time33:07.40Pace8:16.85
With Jenny.
Leg 2:Distance6.000Time46:06.60Pace7:41.10
With Joseph, Jacob, William, and Bonnie.
Split 1:Distance3.050Time24:39.80Pace8:05.18 Cumilative:Distance3.050Time24:39.80Pace8:05.18
Split 2:Distance1.000Time5:42.40Pace5:42.40 Cumilative:Distance4.050Time30:22.20Pace7:29.93
Pickup with Joseph.
Split 3:Distance1.950Time15:44.40Pace8:04.31 Cumilative:Distance6.000Time46:06.60Pace7:41.10

Leg 3:Distance0.120Time0:55.80Pace7:45.00
False start with Matthew.
Leg 4:Distance1.000Time7:07.70Pace7:07.70
With Matthew down the canyon.
Leg 5:Distance1.000Time8:00.40Pace8:00.40
With Matthew up the canyon.

Navy Crocs Miles: 12.12

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Dec 22, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.25	0.00	2.00	0.00	16.25

Fast Running Friend Workout - 2018-12-22 09:42:50
Workout Totals: Distance16.250Time2:01:03.20Pace7:26.97
Stomach bug day for me. Dragged myself through 8 miles in the AM with Joseph, part with Jacob, Matthew, Bonnie, William, and Stephen could not go any further. Could not eat. Lay, rested, felt good enough to drink and eat some crackers. Felt strong enough to run 8 more in the afternoon. That run went much better. Was able to do a 2 mile tempo down the canyon in 11:36 (5:51, 5:45). Felt low on fuel at higher speeds as expected, but was able to push through it. I would much rather be low on fuel than have a stomach problem. Jacob did only 5 day - stomach bug as well, other kids normal Saturday distances.
Leg 1:Distance1.000Time7:30.80Pace7:30.80
With Joseph and Matthew.
Leg 2:Distance7.000Time55:16.00Pace7:53.71
With Joseph, Bonnie, and William - part with Jacob and Stephen.
Leg 3:Distance0.250Time2:25.30Pace9:41.20
With Mary.
Leg 4:Distance8.000Time55:51.10Pace6:58.89
Alone.
Split 1:Distance0.980Time7:19.50Pace7:28.47 Cumilative:Distance0.980Time7:19.50Pace7:28.47
Split 2:Distance2.000Time11:36.10Pace5:48.05 Cumilative:Distance2.980Time18:55.60Pace6:21.07
Split 3:Distance5.020Time36:55.50Pace7:21.33 Cumilative:Distance8.000Time55:51.10Pace6:58.89

Navy Crocs Miles: 16.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Dec 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to church.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Dec 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.61	0.00	2.50	1.25	14.36

Fast Running Friend Workout - 2018-12-24 11:38:14
Workout Totals: Distance14.355Time1:53:41.30Pace7:55.19
Checked the weather, saw that today was the last day of good weather in a while, decided we needed to get a workout in. So Jenny and Stephen did 2x0.625 in 3:57/3:55, William did that with them plus 2x0.625 in 3:41/3:38, Jacob did everything that William did plus 2x0.625 3:21/3:24. Joseph did 1.25 in 6:58. It was a good workout, except we miscalculated that on Saturday we likely got exposed to the croup virus - so everybody except Joseph and myself ended up paying a lot for it, and even Joseph and myself paid some.
Leg 1:Distance3.000Time22:57.10Pace7:39.03
Alone.
Leg 2:Distance0.250Time2:27.50Pace9:50.00
With Mary.
Leg 3:Distance1.000Time8:13.20Pace8:13.20
With Matthew.
Leg 4:Distance1.000Time8:45.30Pace8:45.30
With Sarah, Jacob, and Jenny.
Leg 5:Distance9.105Time1:11:18.20Pace7:49.87
Workout with Jenny, Jacob, Joseph, Stephen, and William - each doing his own, so they were with me for parts of it.
Split 1:Distance0.980Time8:41.00Pace8:51.63 Cumilative:Distance0.980Time8:41.00Pace8:51.63
Warm-up with everybody.
Split 2:Distance1.250Time6:58.80Pace5:35.04 Cumilative:Distance2.230Time15:39.80Pace7:01.43
Interval with Joseph.
Split 3:Distance0.750Time7:01.10Pace9:21.47 Cumilative:Distance2.980Time22:40.90Pace7:36.68
Recovery with Joseph.
Split 4:Distance0.625Time3:41.10Pace5:53.76 Cumilative:Distance3.605Time26:22.00Pace7:18.83
Interval with Jacob and William.
Split 5:Distance0.250Time3:09.50Pace12:38.00 Cumilative:Distance3.855Time29:31.50Pace7:39.53
Recovery with Jacob and William.
Split 6:Distance0.625Time3:38.50Pace5:49.60 Cumilative:Distance4.480Time33:10.00Pace7:24.20
Interval with William and Jacob.
Split 7:Distance1.125Time10:15.50Pace9:07.11 Cumilative:Distance5.605Time43:25.50Pace7:44.85
Recovery with Jacob and William.
Split 8:Distance0.625Time3:21.40Pace5:22.24 Cumilative:Distance6.230Time46:46.90Pace7:30.55
Interval with Jacob.
Split 9:Distance0.250Time3:16.90Pace13:07.60 Cumilative:Distance6.480Time50:03.80Pace7:43.55
Recovery with Jacob.
Split 10:Distance0.625Time3:24.20Pace5:26.72 Cumilative:Distance7.105Time53:28.00Pace7:31.51
Interval with Jacob.
Split 11:Distance2.000Time17:50.20Pace8:55.10 Cumilative:Distance9.105Time1:11:18.20Pace7:49.87
Cool-down with Jacob.

Navy Crocs Miles: 14.36

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Dec 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-12-25 08:51:46
Workout Totals: Distance12.000Time1:30:54.30Pace7:34.53
Croup strikes - day 1. Stephen started the run but quickly started having issues with a sore throat, so I had him turn around and run back home. He only did a bit more than 0.5. Jacob turned around at the mile and did only 2 today. Other kids were still healthy, ran their usual distances. Matthew was recovering from a stomach bug, but was on the mend and ran 8:06 mile. I ran 1.5 pickup in 8:45 down the canyon. On the positive side of things we got to talk to Benjamin this morning. He told us a funny story. He was doing a workout - 12x400 in 72-75 with 200 recovery at a stadium in Lutsk. His companion was near him watching. The security guard was also watching. At the end of the workout the security guard says - why are you running so many laps so fast when it is so cold? Did you lose a card bet? (So he probably thought that Benjamin and his companion Elder Holden who he is training were playing face cards and Benjamin lost :-)). You should go home and drink some warm tea!
Leg 1:Distance3.000Time22:25.90Pace7:28.63
Alone.
Leg 2:Distance7.000Time53:23.10Pace7:37.59
Part with the kids, part alone. Tempo pickup alone.
Split 1:Distance3.550Time28:52.70Pace8:08.08 Cumilative:Distance3.550Time28:52.70Pace8:08.08
Split 2:Distance1.500Time8:45.00Pace5:50.00 Cumilative:Distance5.050Time37:37.70Pace7:27.07
Pickup.
Split 3:Distance1.950Time15:45.40Pace8:04.82 Cumilative:Distance7.000Time53:23.10Pace7:37.59

Leg 3:Distance1.000Time6:59.00Pace6:59.00
Alone.
Leg 4:Distance1.000Time8:06.30Pace8:06.30
With Matthew.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Dec 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-12-26 11:20:51
Workout Totals: Distance12.000Time1:28:55.10Pace7:24.59
Croup day 2. Jacob was able to run 2 miles, Stephen did not run. Joseph, William, and Bonnie did 6. I ran some of it with them. Did 1.5 tempo down the canyon. Matthew still healthy, ran 1 mile in 7:54.
Leg 1:Distance4.000Time28:55.10Pace7:13.77
Alone
Leg 2:Distance7.000Time52:05.90Pace7:26.56
Part with Joseph, Jacob, William, and Bonnie.
Split 1:Distance3.550Time28:35.10Pace8:03.13 Cumilative:Distance3.550Time28:35.10Pace8:03.13
Split 2:Distance1.500Time8:41.00Pace5:47.33 Cumilative:Distance5.050Time37:16.10Pace7:22.79
Split 3:Distance1.950Time14:49.80Pace7:36.31 Cumilative:Distance7.000Time52:05.90Pace7:26.56

Leg 3:Distance1.000Time7:54.10Pace7:54.10
With Matthew.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Dec 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2018-12-27 15:10:02
Workout Totals: Distance10.000Time1:23:12.90Pace8:19.29
Croup day 4. Now Jacob and William got it. Matthew had something, not full blown yet, did not run as a precaution. Bella and Mary got it bad. Leigha healthy through all of it. I cut my mileage to 10. Joseph was healthy, but as I precaution I had him run only 3. Julia and Jenny jogged a couple of miles.
Leg 1:Distance7.000Time59:12.70Pace8:27.53
With Daniel Torres. Bonnie ran with us for the first 6.
Leg 2:Distance3.000Time24:00.20Pace8:00.07
With Joseph, part with Daniel.

Navy Crocs Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Dec 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2018-12-28 15:14:29
Workout Totals: Distance8.000Time1:03:51.40Pace7:58.93
Croup day 5. I cut my own mileage to 8 to avoid getting sick and to have the strength for the upcoming all nighters. We had to schedule runs strategically leaving the maximum number of still healthy helpers at home. But Bonnie was 100% healthy and needed to run full 6. So I took a healthy kid + Bonnie at a time.
Leg 1:Distance0.500Time4:32.70Pace9:05.40
With Bonnie and Jacob.
Leg 2:Distance2.000Time16:04.20Pace8:02.10
With Bonnie and Jenny.
Leg 3:Distance0.500Time3:53.40Pace7:46.80
With Bonnie and Matthew.
Leg 4:Distance3.000Time23:31.10Pace7:50.37
With Bonnie and Joseph.
Leg 5:Distance2.000Time15:50.00Pace7:55.00
Alone.

Navy Crocs Miles: 8.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Dec 29, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2018-12-29 10:24:09
Workout Totals: Distance12.000Time1:33:33.10Pace7:47.76
Croup day 6. Did an all-nighter with Mary. Just in case, got her prednisolone. Figured out how to get it in the middle of the night for a total of $73 with only a 1 hour latency - call Walgreen's Telemed, and send somebody to the pharmacy right away. Also, ordered a nebulizer on Amazon. Ended up not using prednisolone once we realized as well as remembered how awful the side effects are. Took a short nap in the morning, then went for a run. Jacob, William, and Stephen were able to run 0.5 today. Joseph did 4. Julia I think just jogged a mile. Jenny, Mary, Bella, and Matthew were too sick to run. After the first 6 in the AM, I took another nap, then went to Costco with Joseph, and then ran 6 more at a decent pace - 7:06 average.
Leg 1:Distance1.000Time7:58.50Pace7:58.50
With Jacob and Bonnie.
Leg 2:Distance0.500Time5:14.90Pace10:29.80
With Bonnie and William.
Leg 3:Distance0.500Time5:13.00Pace10:26.00
With Bonnie and Stephen.
Leg 4:Distance4.000Time32:29.60Pace8:07.40
With Bonnie and Joseph.
Leg 5:Distance6.000Time42:37.10Pace7:06.18
Alone.

Navy Crocs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Dec 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest - sort of. Went to church for part of the time, then came back to deal with the sick kids.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Mon, Dec 31, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2018-12-31 15:14:53
Workout Totals: Distance10.000Time1:19:57.00Pace7:59.70
Croup day 8. Jacob was able to run 3 miles at a decent pace, Joseph did 4, not sick but feeling some odd fatigue, Matthew, Stephen, and Jenny ran 0.5. I got all of my miles in. Julia I think ran 3.
Leg 1:Distance0.500Time4:17.70Pace8:35.40
With Jenny and Bonnie.
Leg 2:Distance0.500Time4:11.60Pace8:23.20
With Matthew and Bonnie.
Leg 3:Distance3.000Time22:30.30Pace7:30.10
With Jacob and Bonnie.
Leg 4:Distance1.000Time8:26.20Pace8:26.20
With William and Bonnie.
Leg 5:Distance0.500Time4:46.40Pace9:32.80
With Stephen and Bonnie.
Leg 6:Distance4.500Time35:44.80Pace7:56.62
Part with Joseph and Bonnie, part alone.

Navy Crocs Miles: 10.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3472.12	81.65	392.76	70.59	4017.12

Red Crocs Miles: 457.39	Brown Crocs 1 Miles: 1509.03	Brown Crocs 2 Miles: 987.95	Navy Crocs Miles: 1030.81

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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