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:	282.36	Year:	1569.84
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:						14.04

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