Breaking the Wall

Salt Lake Track Club 5 K

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	882.94
Saucony Type A Lifetime Miles:						640.15
Bare Feet Lifetime Miles:						450.37
Nike Double Stroller Lifetime Miles:						124.59
Brown Crocs 4 Lifetime Miles:						1334.06
Amoji 1 Lifetime Miles:						732.60
Amoji 2 Lifetime Miles:						436.69
Amoji 3 Lifetime Miles:						380.67
Lopsie Sports Sandals Lifetime Miles:						818.02
Lopsie Sports Sandals 2 Lifetime Miles:						637.27
Iprome Garden Clogs Lifetime Miles:						346.18
Beslip Garden Clogs Lifetime Miles:						488.26
Joybees 1 Lifetime Miles:						1035.60
Madctoc Clogs Lifetime Miles:						698.29
Blue Crocs Lifetime Miles:						1164.32
Kimisant Black Clogs Lifetime Miles:						720.62
Black Crocs 2023 Lifetime Miles:						1312.70

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3334.33	99.54	344.71	119.43	3898.01

Navy Crocs Miles: 1102.54	Neon Crocs 2 Miles: 1576.28	Nike Double Stroller Miles: 4.00	Neon Crocs 1 Miles: 1179.83

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

Tue, Jan 01, 2019

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 - 2019-01-01 15:37:49
Workout Totals: Distance12.000Time1:39:50.20Pace8:19.18
Another day of croup. Now recovering. All of the kids except Mary and Bella are now running some, though nobody at 100% of the distance. I got 12 miles in.
Leg 1:Distance2.000Time15:30.40Pace7:45.20
Alone.
Leg 2:Distance4.000Time34:45.90Pace8:41.48
With Bonnie, Joseph, Julia, and Jacob.
Leg 3:Distance2.000Time17:44.90Pace8:52.45
With William and Bonnie.
Leg 4:Distance1.000Time8:37.80Pace8:37.80
With Stephen.
Leg 5:Distance1.000Time8:18.30Pace8:18.30
With Jenny.
Leg 6:Distance0.500Time4:11.00Pace8:22.00
With Matthew.
Leg 7:Distance1.500Time10:41.90Pace7:07.93
Alone.

Navy Crocs Miles: 12.00

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

Wed, Jan 02, 2019

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 - 2019-01-02 13:04:51
Workout Totals: Distance12.000Time1:39:31.20Pace8:17.60
Another day of croup. Got it full 12. Jacob was able to do 4. Joseph, on the other hand got sick and was not able to run. Mary and Bella are better but still not running.
Leg 1:Distance3.000Time23:23.90Pace7:47.97
Alone.
Leg 2:Distance4.000Time33:32.00Pace8:23.00
With Jacob and Bonnie - I think.
Leg 3:Distance1.000Time8:30.40Pace8:30.40
With Matthew, Stephen and Bonnie.
Leg 4:Distance1.000Time8:35.50Pace8:35.50
With Stephen and Bonnie.
Leg 5:Distance3.000Time25:29.40Pace8:29.80
With William.

Navy Crocs Miles: 12.00

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

Thu, Jan 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2019-01-03 13:18:35
Workout Totals: Distance8.000Time1:05:32.50Pace8:11.56
Another day of croup. Now my turn to get sick. Had a fever in the middle of the night, but was able to get it down. Felt terrible the next day, frequently thought of Brigham Young and Heber C Kimball going on a mission, that helped me feel better. Dragged myself through 8 miles, felt like singing "and if we die before our journey's through..." every step of the way. Jenny did 3, William 3, Joseph still too sick to run, Jacob 4, Stephen 2, I think Julia 3 or 4. Sarah is hanging on, doing 2.5 a day.
Leg 1:Distance3.000Time23:54.00Pace7:58.00
Part with Jenny, part alone.
Leg 2:Distance3.000Time25:21.50Pace8:27.17
With William and Jacob.
Leg 3:Distance1.000Time8:26.80Pace8:26.80
With Jacob, Stephen, and Matthew.
Leg 4:Distance1.000Time7:50.20Pace7:50.20
With Stephen - his first sub-8:00 mile since getting sick.

Navy Crocs Miles: 8.00

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

Fri, Jan 04, 2019

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 - 2019-01-04 11:12:14
Workout Totals: Distance10.000Time1:19:54.40Pace7:59.44
Felt a bit better, got 10 miles in it. Stephen got up to 2 miles, Joseph was able to run 1 mile today, Jacob still at 4. I think Mary and Bella ran a little bit today.
Leg 1:Distance3.000Time23:45.90Pace7:55.30
With Jenny.
Leg 2:Distance4.000Time32:02.00Pace8:00.50
With Jacob, William, and Bonnie.
Leg 3:Distance2.000Time15:57.60Pace7:58.80
With Stephen.
Leg 4:Distance1.000Time8:08.90Pace8:08.90
With Joseph and Matthew.

Navy Crocs Miles: 10.00

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

Sat, Jan 05, 2019

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

Fast Running Friend Workout - 2019-01-05 10:28:20
Workout Totals: Distance12.000Time1:36:00.30Pace8:00.02
Kids are starting to feel better, getting closer to their usual distances. I did 12 total today. Jacob and I ran a 5:55 mile. This was our first sub-6:00 in almost 2 weeks.
Leg 1:Distance6.000Time47:18.30Pace7:53.05
All with Jacob, all except the fast mile with Bonnie - she made it to about 0.5.
Split 1:Distance3.050Time24:40.40Pace8:05.38 Cumilative:Distance3.050Time24:40.40Pace8:05.38
Split 2:Distance1.000Time5:55.50Pace5:55.50 Cumilative:Distance4.050Time30:35.90Pace7:33.31
Split 3:Distance1.950Time16:42.40Pace8:34.05 Cumilative:Distance6.000Time47:18.30Pace7:53.05

Leg 2:Distance4.000Time32:18.60Pace8:04.65
With William.
Leg 3:Distance1.000Time7:39.40Pace7:39.40
With Joseph, Stephen, and Matthew - down the canyon.
Leg 4:Distance1.000Time8:44.00Pace8:44.00
With Joseph, Stephen, and Matthew - up the canyon.

Navy Crocs Miles: 12.00

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

Sun, Jan 06, 2019

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 for part of church, then came home to take care of the sick kids.

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

Mon, Jan 07, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.38	0.00	0.62	0.00	12.00

Fast Running Friend Workout - 2019-01-07 09:00:46
Workout Totals: Distance12.000Time1:41:13.30Pace8:26.11
Slowing recovering from the croup. Kids are increasing the mileage. I still have a nasty mostly dry cough. Got in full 12 today, though.
Leg 1:Distance3.000Time25:59.90Pace8:39.97
With Jenny.
Leg 2:Distance5.000Time39:44.20Pace7:56.84
With Bonnie and Jacob. Jacob and I did a pickup for 0.625.
Split 1:Distance2.550Time21:15.50Pace8:20.20 Cumilative:Distance2.550Time21:15.50Pace8:20.20
Split 2:Distance0.625Time3:38.50Pace5:49.60 Cumilative:Distance3.175Time24:54.00Pace7:50.55
Split 3:Distance1.825Time14:50.20Pace8:07.78 Cumilative:Distance5.000Time39:44.20Pace7:56.84

Leg 3:Distance1.000Time8:58.70Pace8:58.70
With Joseph and Matthew.
Split 1:Distance0.000Time0:00.20Pace0:00.00 Cumilative:Distance0.000Time0:00.20Pace0:00.00
Split 2:Distance1.000Time8:58.50Pace8:58.50 Cumilative:Distance1.000Time8:58.70Pace8:58.70

Leg 4:Distance3.000Time26:30.50Pace8:50.17
With Stephen and Joseph.

Navy Crocs Miles: 12.00

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

Tue, Jan 08, 2019

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

Fast Running Friend Workout - 2019-01-08 08:55:11
Workout Totals: Distance12.000Time1:35:45.60Pace7:58.80
Another day of post-croup recovery. Jacob and I were able to run 5:46 mile down the canyon. Jacob, William, and Stephen are back to full distance. Mary and Bella are running. Got in full 12 again.
Leg 1:Distance4.000Time33:09.30Pace8:17.32
With Jenny.
Leg 2:Distance6.000Time46:50.50Pace7:48.42
With Jacob and Bonnie. Part with Joseph, William, and Stephen. Pick up for 1 mile with Jacob in 5:46.
Split 1:Distance3.050Time24:33.20Pace8:03.02 Cumilative:Distance3.050Time24:33.20Pace8:03.02
Split 2:Distance1.000Time5:46.00Pace5:46.00 Cumilative:Distance4.050Time30:19.20Pace7:29.19
Split 3:Distance1.950Time16:31.30Pace8:28.36 Cumilative:Distance6.000Time46:50.50Pace7:48.42

Leg 3:Distance1.000Time8:25.80Pace8:25.80
With Matthew and Joseph.
Leg 4:Distance1.000Time7:20.00Pace7:20.00
Alone.

Navy Crocs Miles: 12.00

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

Wed, Jan 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	1.00	0.00	9.00

Fast Running Friend Workout - 2019-01-09 09:14:27
Workout Totals: Distance9.000Time1:33:36.90Pace10:24.10
Kids are gradually recovering from the croup. Joseph was up to 5 miles. Jacob and I did a mile pickup in 5:36. Bonnie kept up with us for the first 700 meters or so. Total of 12 for me.
Leg 1:Distance1.000Time31:56.70Pace31:56.70
With Jenny.
Leg 2:Distance6.000Time46:56.90Pace7:49.48
With Jacob and Bonnie - part with Joseph, William, and Stephen.
Split 1:Distance3.050Time24:36.30Pace8:04.03 Cumilative:Distance3.050Time24:36.30Pace8:04.03
Split 2:Distance1.000Time5:36.40Pace5:36.40 Cumilative:Distance4.050Time30:12.70Pace7:27.58
With Jacob - first 700 with Bonnie.
Split 3:Distance1.950Time16:44.20Pace8:34.97 Cumilative:Distance6.000Time46:56.90Pace7:49.48

Leg 3:Distance1.000Time6:55.50Pace6:55.50
Leg 4:Distance1.000Time7:47.80Pace7:47.80

Navy Crocs Miles: 9.00

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

Thu, Jan 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	1.00	1.00	0.00	12.00

Fast Running Friend Workout - 2019-01-10 09:09:35
Workout Totals: Distance12.000Time1:32:44.80Pace7:43.73
Total of 12. Usual distances for the kids, except for Jenny who is still on a gentle recovery regimen and is doing only 4 a day. Did a mile pickup in 5:56 with Jacob, William, and Bonnie.
Leg 1:Distance4.000Time31:36.90Pace7:54.23
With Jenny.
Leg 2:Distance6.000Time46:58.20Pace7:49.70
With Joseph, Jacob, Bonnie, and William. Part with Stephen. Joseph did not do the mile pickup.
Split 1:Distance3.050Time24:42.10Pace8:05.93 Cumilative:Distance3.050Time24:42.10Pace8:05.93
Split 2:Distance1.000Time5:56.80Pace5:56.80 Cumilative:Distance4.050Time30:38.90Pace7:34.05
Split 3:Distance1.950Time16:19.30Pace8:22.21 Cumilative:Distance6.000Time46:58.20Pace7:49.70

Leg 3:Distance1.000Time7:56.60Pace7:56.60
With Matthew.
Leg 4:Distance1.000Time6:13.10Pace6:13.10
Alone.

Navy Crocs Miles: 12.00

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

Fri, Jan 11, 2019

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

Fast Running Friend Workout - 2019-01-11 09:40:08
Workout Totals: Distance12.000Time1:29:24.40Pace7:27.03
Total of 12. Did 4 with Jenny in the AM. Then had some problems to solve at work, kids ran on their own in the afternoon, usual distances, I got out for 8 more later in the evening, did a mile pickup in the dark in 5:47 down the canyon.
Leg 1:Distance4.000Time31:24.60Pace7:51.15
With Jenny.
Leg 2:Distance8.000Time57:59.80Pace7:14.98
Alone.
Split 1:Distance4.480Time33:36.30Pace7:30.07 Cumilative:Distance4.480Time33:36.30Pace7:30.07
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.480Time33:36.30Pace7:30.07
Split 3:Distance1.000Time5:47.70Pace5:47.70 Cumilative:Distance5.480Time39:24.00Pace7:11.39
Split 4:Distance2.520Time18:35.80Pace7:22.78 Cumilative:Distance8.000Time57:59.80Pace7:14.98

Navy Crocs Miles: 12.00

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

Sat, Jan 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.12	0.00	3.00	0.00	14.12

Fast Running Friend Workout - 2019-01-12 12:34:07
Workout Totals: Distance14.125Time1:48:54.30Pace7:42.61
Total of 14. Felt good enough to do a minor workout. Did a mile with Joseph and Bonnie in 5:53 - Bonnie had 5:59. Then did 2 with Jacob in 12:00 - he was struggling today. William ran the warmup with us, and then cool-down with Joseph and Bonnie. Joseph, Bonnie and William did 6, Jacob a bit over 8, Stephen 5, Jenny I think 4, Julia 6, Matthew 1, Mary 0.25, Bella 100 meters.
Leg 1:Distance8.125Time1:01:11.90Pace7:31.93
With Jacob, Joseph, Bonnie, and William (part for each).
Split 1:Distance1.980Time15:23.50Pace7:46.41 Cumilative:Distance1.980Time15:23.50Pace7:46.41
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance1.980Time15:23.50Pace7:46.41
Split 3:Distance1.000Time5:53.20Pace5:53.20 Cumilative:Distance2.980Time21:16.70Pace7:08.42
With Joseph and Bonnie.
Split 4:Distance1.125Time9:54.00Pace8:48.00 Cumilative:Distance4.105Time31:10.70Pace7:35.71
Split 5:Distance2.000Time12:00.40Pace6:00.20 Cumilative:Distance6.105Time43:11.10Pace7:04.42
With Jacob.
Split 6:Distance2.020Time18:00.80Pace8:55.05 Cumilative:Distance8.125Time1:01:11.90Pace7:31.93

Leg 2:Distance5.000Time39:56.70Pace7:59.34
With Stephen.
Leg 3:Distance1.000Time7:45.70Pace7:45.70
With Matthew.

Navy Crocs Miles: 14.12

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

Sun, Jan 13, 2019

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 14, 2019

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

Fast Running Friend Workout - 2019-01-14 08:52:09
Workout Totals: Distance12.000Time1:34:00.20Pace7:50.02
Total of 12. Did 1 mile with Joseph in 5:57 down the canyon - he struggled. Bonnie ran the first 0.5 with us. Joseph, Bonnie, William and Jacob did 6, Stephen 3, Jenny 5, Julia 6, Matthew 1, Mary 0.25, Bella 100 meters. Sarah did 3 (2+1), the evening mile in 8:29 on our out and back course.
Leg 1:Distance5.000Time38:59.90Pace7:47.98
With Jenny.
Leg 2:Distance6.000Time47:11.90Pace7:51.98
With Joseph, Jacob, Bonnie, William, and Stephen (part).
Split 1:Distance3.050Time24:44.00Pace8:06.56 Cumilative:Distance3.050Time24:44.00Pace8:06.56
Split 2:Distance1.000Time5:57.80Pace5:57.80 Cumilative:Distance4.050Time30:41.80Pace7:34.77
Split 3:Distance1.950Time16:30.10Pace8:27.74 Cumilative:Distance6.000Time47:11.90Pace7:51.98

Leg 3:Distance1.000Time7:48.40Pace7:48.40
With Matthew.

Navy Crocs Miles: 12.00

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

Tue, Jan 15, 2019

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 - 2019-01-15 11:39:31
Workout Totals: Distance12.000Time1:31:59.90Pace7:39.99
12 total, mile pickup with Jacob in 5:35 down the canyon. Usual distances for the kids
Leg 1:Distance5.000Time36:59.20Pace7:23.84
Leg 2:Distance6.000Time47:18.40Pace7:53.07
Split 1:Distance3.050Time24:52.20Pace8:09.25 Cumilative:Distance3.050Time24:52.20Pace8:09.25
Split 2:Distance1.000Time5:35.90Pace5:35.90 Cumilative:Distance4.050Time30:28.10Pace7:31.38
Split 3:Distance1.950Time16:50.30Pace8:38.10 Cumilative:Distance6.000Time47:18.40Pace7:53.07

Leg 3:Distance1.000Time7:42.30Pace7:42.30

Navy Crocs Miles: 12.00

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

Wed, Jan 16, 2019

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

12 total, did a mile pickup. Usual distances for the kids.

Navy Crocs Miles: 12.00

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

Thu, Jan 17, 2019

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

12 total, 1 mile pickup down the canyon with Joseph, Bonnie, and William. Joseph pulled ahead a bit, ran 5:52, Bonnie and William got 5:56.

Navy Crocs Miles: 12.00

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

Fri, Jan 18, 2019

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

Fast Running Friend Workout - 2019-01-18 15:25:05
Workout Totals: Distance12.000Time1:31:46.50Pace7:38.88
12 total. All at once, did not get out in the morning like I usually do due to some things that needed to be fixed at work. Joseph and I did a mile down the canyon in 5:40. Joseph, Jacob, and Bonnie did 6, William 4, Stephen 3, Matthew 2, Mary 0.5 in 5:16, Bella 0.125 in 1:42. Julia did 6, Jenny 6 as well.
Leg 1:Distance6.000Time45:56.30Pace7:39.38
With Joseph, Jacob, William (part), Stephen (part), and Bonnie. Fast mile only with Joseph.
Split 1:Distance3.050Time23:45.40Pace7:47.34 Cumilative:Distance3.050Time23:45.40Pace7:47.34
Split 2:Distance1.000Time5:40.50Pace5:40.50 Cumilative:Distance4.050Time29:25.90Pace7:16.02
Split 3:Distance1.950Time16:30.40Pace8:27.90 Cumilative:Distance6.000Time45:56.30Pace7:39.38

Leg 2:Distance1.000Time8:00.00Pace8:00.00
With Matthew.
Leg 3:Distance1.000Time8:13.50Pace8:13.50
With Matthew.
Leg 4:Distance4.000Time29:36.70Pace7:24.18
Alone.

Navy Crocs Miles: 12.00

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

Sat, Jan 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.01	0.00	4.00	0.00	16.01

Fast Running Friend Workout - 2019-01-19 11:34:02
Workout Totals: Distance16.010Time1:56:00.60Pace7:14.77
Total of 16. Joseph and Jacob did 8, Bonnie, William and Julia 6, Jenny did 2 in the AM, and still needs to run 4 more. Matthew did 1, Mary, and Bella still need to run. I did 2x2 down the canyon. First one with Joseph in 11:45 (5:53,5:52), second with Jacob in 11:32 (5:49, 5:43). William and Bonnie ran the first mile with me and Joseph in 5:53. Starting to feel better, but still coughing some, and can feel that I would like to be able to suck in more oxygen at faster speeds.
Leg 1:Distance8.010Time57:24.40Pace7:10.01
With Joseph, Jacob, William, Bonnie, and Stephen.
Split 1:Distance0.980Time8:33.80Pace8:44.29 Cumilative:Distance0.980Time8:33.80Pace8:44.29
Warm-up.
Split 2:Distance2.000Time11:45.70Pace5:52.85 Cumilative:Distance2.980Time20:19.50Pace6:49.23
Interval with Joseph.
Split 3:Distance1.010Time8:47.30Pace8:42.08 Cumilative:Distance3.990Time29:06.80Pace7:17.79
Recovery.
Split 4:Distance2.000Time11:32.80Pace5:46.40 Cumilative:Distance5.990Time40:39.60Pace6:47.28
Interval with Jacob.
Split 5:Distance2.020Time16:44.80Pace8:17.43 Cumilative:Distance8.010Time57:24.40Pace7:10.01

Leg 2:Distance1.000Time7:39.10Pace7:39.10
Leg 3:Distance7.000Time50:57.10Pace7:16.73
Alone.

Navy Crocs Miles: 16.01

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

Sun, Jan 20, 2019

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 21, 2019

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 - 2019-01-21 16:15:42
Workout Totals: Distance12.000Time1:39:30.40Pace8:17.53
Slippery today. Got 12 in, but not very fast. Usual distances for the kids.
Leg 1:Distance6.000Time51:09.30Pace8:31.55
With Joseph, Jacob, Bonnie, William, and part with Stephen.
Leg 2:Distance1.000Time7:50.70Pace7:50.70
Alone.
Leg 3:Distance1.000Time8:39.00Pace8:39.00
With Matthew.
Leg 4:Distance4.000Time31:51.40Pace7:57.85
Alone.
Leg 5:Distance0.000Time0:00.00Pace0:00.00

Navy Crocs Miles: 12.00

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

Tue, Jan 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.08	0.00	0.00	0.93	12.01

Fast Running Friend Workout - 2019-01-22 09:22:23
Workout Totals: Distance12.010Time1:40:59.10Pace8:24.50
Slippery again. Got total of 12 in. Found a dry stretch near the house on the hill and did a hill workout with the kids. Joseph, Jacob, and I did 6x0.155. William and Bonnie did 4, Stephen did 2. Jacob stayed with me on all except falling back a bit on the first. Joseph was there on all, except he got dropped on the last one and ran 54. William was running his starting in 54 and eventually digressing to 57. Bonnie did the first in 52, I think, but then by the last one she was behind William. Stephen ran his in around 1:05.
Leg 1:Distance4.000Time34:32.70Pace8:38.17
With Jenny.
Leg 2:Distance2.000Time16:53.60Pace8:26.80
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance2.010Time16:54.60Pace8:24.78
Hill workout.
Split 1:Distance0.180Time1:33.90Pace8:41.67 Cumilative:Distance0.180Time1:33.90Pace8:41.67
Split 2:Distance0.155Time0:51.30Pace5:30.97 Cumilative:Distance0.335Time2:25.20Pace7:13.43
Split 3:Distance0.180Time1:54.60Pace10:36.67 Cumilative:Distance0.515Time4:19.80Pace8:24.47
Split 4:Distance0.155Time0:50.70Pace5:27.10 Cumilative:Distance0.670Time5:10.50Pace7:43.43
Split 5:Distance0.180Time2:00.50Pace11:09.44 Cumilative:Distance0.850Time7:11.00Pace8:27.06
Split 6:Distance0.155Time0:51.10Pace5:29.68 Cumilative:Distance1.005Time8:02.10Pace7:59.70
Split 7:Distance0.180Time2:06.00Pace11:40.00 Cumilative:Distance1.185Time10:08.10Pace8:33.16
Split 8:Distance0.155Time0:54.50Pace5:51.61 Cumilative:Distance1.340Time11:02.60Pace8:14.48
Split 9:Distance0.180Time2:02.00Pace11:17.78 Cumilative:Distance1.520Time13:04.60Pace8:36.18
Split 10:Distance0.155Time0:53.90Pace5:47.74 Cumilative:Distance1.675Time13:58.50Pace8:20.60
Split 11:Distance0.180Time2:06.10Pace11:40.56 Cumilative:Distance1.855Time16:04.60Pace8:40.00
Split 12:Distance0.155Time0:50.00Pace5:22.58 Cumilative:Distance2.010Time16:54.60Pace8:24.78

Leg 4:Distance3.000Time24:54.00Pace8:18.00
Part with Joseph, Jacob, and Bonnie, part alone.
Leg 5:Distance1.000Time7:44.20Pace7:44.20
With Matthew on the little boy course.

Navy Crocs Miles: 12.01

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

Wed, Jan 23, 2019

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

Fast Running Friend Workout - 2019-01-23 09:11:01
Workout Totals: Distance12.000Time1:36:05.60Pace8:00.47
Total 12. Usual distances for the kids. Slippery, but I realized the standard out and back mile near the house was clear and ran it in 5:48 to get some speed in today. Usual distances for the kids. Bonnie was sick, did not run.
Leg 1:Distance4.000Time32:57.60Pace8:14.40
With Jenny.
Leg 2:Distance6.000Time49:28.10Pace8:14.68
With Joseph, Jacob, and William. Part with Stephen.
Leg 3:Distance1.000Time5:48.40Pace5:48.40
Alone.
Leg 4:Distance1.000Time7:51.50Pace7:51.50
With Matthew.

Navy Crocs Miles: 12.00

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

Thu, Jan 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.19	0.00	1.81	0.00	12.00

Fast Running Friend Workout - 2019-01-24 16:22:54
Workout Totals: Distance12.000Time1:31:56.50Pace7:39.71
Total of 12. Slippery today, but we found some partially dry spots to attempt faster running. Did a mile pickup with Joseph in 5:58 and 0.813 at about 6:00 pace alone. Usual distances for the kids.
Leg 1:Distance6.000Time46:48.30Pace7:48.05
With Joseph, Jacob, William, and Bonnie. Part with Stephen. Mile pickup with Joseph.
Split 1:Distance3.050Time24:55.40Pace8:10.30 Cumilative:Distance3.050Time24:55.40Pace8:10.30
Split 2:Distance1.000Time5:58.70Pace5:58.70 Cumilative:Distance4.050Time30:54.10Pace7:37.80
Split 3:Distance1.950Time15:54.20Pace8:09.33 Cumilative:Distance6.000Time46:48.30Pace7:48.05

Leg 2:Distance1.000Time7:42.10Pace7:42.10
With Matthew.
Leg 3:Distance5.000Time37:26.10Pace7:29.22
Alone.
Split 1:Distance2.547Time20:07.80Pace7:54.20 Cumilative:Distance2.547Time20:07.80Pace7:54.20
Split 2:Distance0.813Time4:51.10Pace5:58.06 Cumilative:Distance3.360Time24:58.90Pace7:26.10
Split 3:Distance1.640Time12:27.20Pace7:35.61 Cumilative:Distance5.000Time37:26.10Pace7:29.22

Leg 4:Distance0.000Time0:00.00Pace0:00.00

Navy Crocs Miles: 12.00

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

Fri, Jan 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	0.00	0.25	9.00

Fast Running Friend Workout - 2019-01-25 09:42:22
Workout Totals: Distance9.000Time1:11:20.70Pace7:55.63
A bit of a taper before the 5 K. I did 9 total, Jacob and Joseph 4, William 3. Usual distances for other children. We did a 0.25 pickup down the canyon in 80.9.
Leg 1:Distance2.000Time15:41.20Pace7:50.60
With Jenny.
Leg 2:Distance4.000Time31:35.50Pace7:53.88
WIth Joseph, Jacob, and Bonnie.
Split 1:Distance2.110Time17:01.10Pace8:03.93 Cumilative:Distance2.110Time17:01.10Pace8:03.93
Split 2:Distance0.250Time1:20.90Pace5:23.60 Cumilative:Distance2.360Time18:22.00Pace7:46.95
Split 3:Distance1.640Time13:13.50Pace8:03.84 Cumilative:Distance4.000Time31:35.50Pace7:53.88

Leg 3:Distance2.000Time16:22.50Pace8:11.25
With William and Stephen.
Leg 4:Distance1.000Time7:41.50Pace7:41.50
With William, Stephen, and Matthew.

Navy Crocs Miles: 9.00

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

Sat, Jan 26, 2019

Race: Salt Lake Track Club 5 K (3.107 Miles) 00:18:14, Place overall: 19, Place in age division: 7

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.30	0.00	0.00	3.11	13.41

Fast Running Friend Workout - 2019-01-26 09:24:02
Workout Totals: Distance13.407Time1:41:12.20Pace7:32.91
Salt Lake Track Club 5 K, 18:14, 19th overall, 7th master. Jacob 18:06 (16th), Joseph 18:07 (17th), William 19:39( - all got PRs. William split 9:51, 9:48 by halves. Conditions were 30 F, sunny, no wind. We wore pants. I thought with the fallout from the cough I got I would run about 18:20. So I was pleasantly surprised when I saw 3:28 at 1 K and 5:39 at the mile. Was not quite as happy to see 8:53 at the turnaround, as I knew I slowed down. Jacob was following me, Joseph fell back and had 9:00. Then my wheels fell off. Jacob noticed , passed me and took off. I got passed by Nan, and then Dennis, then Joseph, as well as a couple more runners. All I could do was about 6:00 mile. I did have some semblance of a kick at the end, though, which is a good sign. Top 20: 1 197 Teren 8:01.2 15:57.2 15:57.2 41 Male Overall m Utah 2 449 Nick Dorsett 8:03.4 16:06.7 16:06.5 23 Male Overall m 3 146 STEPHEN 8:05.8 16:25.5 16:25.2 17 Male Overall m 4 394 Mark Currell 8:27.0 16:48.0 16:47.0 34 Male 30-34 m 5 359 Justin Park 8:13.9 16:51.6 16:50.9 39 Male 35-39 m 6 354 Steve 8:39.0 17:05.5 17:04.3 27 Male 25-29 m 7 275 Melchor 8:45.0 17:06.5 16:29.6 41 Masters m 8 9 Matthew 8:39.4 17:16.6 17:16.2 31 Male 30-34 m 9 335 Kyle Barrett 8:39.9 17:22.4 17:21.7 30 Male 30-34 m 10 333 Stephen 8:39.2 17:25.3 17:24.5 43 Masters m 11 27 Mark Payne 8:40.2 17:33.6 17:33.6 46 Masters m Salt Lake 12 324 Levi Pace 8:50.7 17:46.7 17:46.1 35 Male 35-39 m 13 298 Nan 9:01.9 17:51.3 17:51.3 37 Female Overall f Utah 14 282 Dennis 9:01.2 17:59.9 17:59.0 56 Male 55-59 m 15 272 Scott Daw 8:51.4 18:04.9 18:03.7 33 Male 30-34 m 16 249 Jacob 8:54.4 18:06.7 18:06.2 12 Male 14 & Under m Fast 17 248 Joseph 9:00.9 18:07.7 18:07.3 14 Male 14 & Under m Fast 18 219 Jason 9:05.2 18:12.3 18:09.2 43 Male 40-44 m 19 247 Alexander 8:53.9 18:14.1 18:13.7 45 Male 45-49 m Fast 20 190 Christina 9:05.7 18:15.0 18:14.4 37 Female Overall f Utah Afterwards, we all went for a cooldown on the race course. Later I added 4.9 miles after helping a co-worker move taking care both of the transportation and the distance to run. Usual distances at home for everybody else who did not race. Jacob added 1 more mile taking Matthew for a run.
Leg 1:Distance2.150Time17:46.60Pace8:16.09
Warm-up - part with Joseph, Jacob, and William.
Leg 2:Distance3.107Time18:14.40Pace5:52.24
The race.
Split 1:Distance1.000Time5:39.10Pace5:39.10 Cumilative:Distance1.000Time5:39.10Pace5:39.10
Split 2:Distance1.000Time5:55.90Pace5:55.90 Cumilative:Distance2.000Time11:35.00Pace5:47.50
Split 3:Distance1.107Time6:39.40Pace6:00.79 Cumilative:Distance3.107Time18:14.40Pace5:52.24

Leg 3:Distance3.250Time27:51.20Pace8:34.22
Cool-down with Joseph, Jacob, and William.
Leg 4:Distance4.900Time37:20.00Pace7:37.14
More distance later. Ran from downtown Provo where I helped a co-worker move to the house.

Navy Crocs Miles: 13.41

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

Sun, Jan 27, 2019

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 28, 2019

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

Fast Running Friend Workout - 2019-01-28 08:20:44
Workout Totals: Distance12.000Time1:30:09.80Pace7:30.82
Usual 12, usual distances for the kids. I did a mile pickup down the canyon in 5:39.
Leg 1:Distance5.000Time37:13.60Pace7:26.72
Alone.
Leg 2:Distance6.000Time45:15.00Pace7:32.50
With Joseph, Jacob, Bonnie, part with William, and Stephen.
Split 1:Distance3.050Time24:11.30Pace7:55.84 Cumilative:Distance3.050Time24:11.30Pace7:55.84
Split 2:Distance1.000Time5:39.20Pace5:39.20 Cumilative:Distance4.050Time29:50.50Pace7:22.10
Split 3:Distance1.950Time15:24.50Pace7:54.10 Cumilative:Distance6.000Time45:15.00Pace7:32.50

Leg 3:Distance1.000Time7:41.20Pace7:41.20
With Matthew.

Navy Crocs Miles: 12.00

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

Tue, Jan 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.20	0.00	2.00	0.00	12.20

Fast Running Friend Workout - 2019-01-29 09:11:54
Workout Totals: Distance12.200Time1:31:03.30Pace7:27.81
A bit more than 12, did 2 miles down the canyon in 11:47. It was slippery, I was barely breaking 6:00, but the last quarter was clear and I made up by running it in 80.
Leg 1:Distance4.000Time31:16.80Pace7:49.20
With Jenny.
Leg 2:Distance7.200Time52:07.70Pace7:14.40
Warm-up with the kids, the rest alone.
Split 1:Distance0.980Time8:29.90Pace8:40.31 Cumilative:Distance0.980Time8:29.90Pace8:40.31
Split 2:Distance2.000Time11:47.40Pace5:53.70 Cumilative:Distance2.980Time20:17.30Pace6:48.49
Split 3:Distance4.220Time31:50.40Pace7:32.70 Cumilative:Distance7.200Time52:07.70Pace7:14.40

Leg 3:Distance1.000Time7:38.80Pace7:38.80
With Matthew.

Navy Crocs Miles: 12.20

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

Wed, Jan 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.60	0.00	4.00	0.00	12.60

Fast Running Friend Workout - 2019-01-30 11:19:27
Workout Totals: Distance12.600Time1:35:50.70Pace7:36.40
A bit more than 12 total, did 2x2 down the canyon, first one with Joseph in 11:45 (Bonnie and William started with us, fell back at around 0.5, and finished the mile in around 6:05). Joseph and I split 5:55, 5:50. It was slippery. Jacob ran the second interval with me on the same stretch, and we did 5:49, 5:48. Both Joseph and Jacob struggled some, not fully recovered from the race I think. Stephen did 4 miles, Jacob about 7.5, Jenny 5, otherwise usual distances.
Leg 1:Distance3.000Time23:31.20Pace7:50.40
With Jenny.
Leg 2:Distance8.600Time1:04:38.80Pace7:31.02
Part with Joseph, Jacob, William, Stephen, and Bonnie.
Split 1:Distance0.750Time6:43.90Pace8:58.53 Cumilative:Distance0.750Time6:43.90Pace8:58.53
Warm-up.
Split 2:Distance2.000Time11:45.30Pace5:52.65 Cumilative:Distance2.750Time18:29.20Pace6:43.35
Tempo with Joseph.
Split 3:Distance2.250Time20:09.30Pace8:57.47 Cumilative:Distance5.000Time38:38.50Pace7:43.70
Recovery.
Split 4:Distance2.000Time11:37.20Pace5:48.60 Cumilative:Distance7.000Time50:15.70Pace7:10.81
Tempo with Jacob.
Split 5:Distance1.600Time14:23.10Pace8:59.44 Cumilative:Distance8.600Time1:04:38.80Pace7:31.02
Cool-down with Jacob.

Leg 3:Distance1.000Time7:40.70Pace7:40.70
With Matthew.

Navy Crocs Miles: 12.60

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

Thu, Jan 31, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.37	0.00	1.00	0.00	12.37

Fast Running Friend Workout - 2019-01-31 09:52:45
Workout Totals: Distance12.370Time1:34:45.20Pace7:39.60
Usual 12, more or less usual distances for the kids, did a mile in 5:34 down the canyon.
Leg 1:Distance4.000Time31:19.80Pace7:49.95
With Jenny.
Leg 2:Distance6.000Time44:56.90Pace7:29.48
With Joseph, Jacob, Bonnie, William, and Stephen (part).
Split 1:Distance3.050Time24:02.80Pace7:53.05 Cumilative:Distance3.050Time24:02.80Pace7:53.05
Split 2:Distance1.000Time5:34.30Pace5:34.30 Cumilative:Distance4.050Time29:37.10Pace7:18.79
Split 3:Distance1.950Time15:19.80Pace7:51.69 Cumilative:Distance6.000Time44:56.90Pace7:29.48

Leg 3:Distance0.370Time3:54.00Pace10:32.43
With Mary.
Leg 4:Distance1.000Time7:38.90Pace7:38.90
With Matthew.
Leg 5:Distance1.000Time6:55.60Pace6:55.60
Alone.

Navy Crocs Miles: 12.37

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

Fri, Feb 01, 2019

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

Fast Running Friend Workout - 2019-02-01 09:36:23
Workout Totals: Distance12.000Time1:30:02.60Pace7:30.22
Usual 12. Did a mile pickup down the canyon in 5:29. Usual distances for the kids. Started doing a workout with weights. 3 sets consisting of lifting 40 lb over my head while wearing 40 lb vest, not sure what the actual weight lifting term for it is, followed by 40 hops with 40lb vest. Have been doing it for a bit over a week.
Leg 1:Distance5.000Time36:43.10Pace7:20.62
Alone.
Leg 2:Distance6.000Time45:39.30Pace7:36.55
With Joseph, Jacob, Bonnie, William (part), Stephen (part).
Split 1:Distance3.050Time24:29.90Pace8:01.93 Cumilative:Distance3.050Time24:29.90Pace8:01.93
Split 2:Distance1.000Time5:29.30Pace5:29.30 Cumilative:Distance4.050Time29:59.20Pace7:24.25
Split 3:Distance1.950Time15:40.10Pace8:02.10 Cumilative:Distance6.000Time45:39.30Pace7:36.55

Leg 3:Distance1.000Time7:40.20Pace7:40.20
With Matthew.

Navy Crocs Miles: 12.00

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

Sat, Feb 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	6.00	0.00	16.50

Fast Running Friend Workout - 2019-02-02 15:49:02
Workout Totals: Distance16.500Time2:02:16.80Pace7:24.65
Total of 16.5. Did 2x3 down the canyon, first one with Joseph in 17:40.(William ran the first mile with us in 5:52), second with Jacob in 18:06 - Jacob was fine in the first half - 8:50 at 1.5, then he had some strange chest constriction and could not breathe all the way, so we slowed down and ran 9:16 for the second half. Usual Saturday distances for everybody.
Leg 1:Distance15.500Time1:54:39.20Pace7:23.82
Part with the kids, part alone.
Split 1:Distance0.980Time8:05.60Pace8:15.51 Cumilative:Distance0.980Time8:05.60Pace8:15.51
With Joseph and William - a little bit with Stephen and Bonnie.
Split 2:Distance3.000Time17:40.80Pace5:53.60 Cumilative:Distance3.980Time25:46.40Pace6:28.54
Tempo run with Joseph down the canyon.
Split 3:Distance3.500Time29:42.10Pace8:29.17 Cumilative:Distance7.480Time55:28.50Pace7:24.99
Recovery, part with Joseph, part alone, part with Jacob.
Split 4:Distance3.000Time18:06.50Pace6:02.17 Cumilative:Distance10.480Time1:13:35.00Pace7:01.28
Tempo run down the canyon with Jacob.
Split 5:Distance5.020Time41:04.20Pace8:10.88 Cumilative:Distance15.500Time1:54:39.20Pace7:23.82
Part with Jacob, part alone, part with Jenny.

Leg 2:Distance1.000Time7:37.60Pace7:37.60
With Matthew.

Navy Crocs Miles: 16.50

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

Sun, Feb 03, 2019

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 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	1.00	0.00	13.00

Fast Running Friend Workout - 2019-02-04 08:57:18
Workout Totals: Distance13.000Time1:37:09.80Pace7:28.45
13 total, usual distances for the kids, did a mile pickup down the canyon into a headwind in 5:37.
Leg 1:Distance6.000Time45:00.50Pace7:30.08
Part with Jenny, part alone.
Leg 2:Distance6.000Time44:40.60Pace7:26.77
With Joseph, Jacob, and William - part with Bonnie and Stephen.
Split 1:Distance3.050Time23:51.80Pace7:49.44 Cumilative:Distance3.050Time23:51.80Pace7:49.44
Split 2:Distance1.000Time5:37.30Pace5:37.30 Cumilative:Distance4.050Time29:29.10Pace7:16.81
Pickup down the canyon alone.
Split 3:Distance1.950Time15:11.50Pace7:47.44 Cumilative:Distance6.000Time44:40.60Pace7:26.77

Leg 3:Distance1.000Time7:28.70Pace7:28.70
With Matthew.

Navy Crocs Miles: 13.00

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

Tue, Feb 05, 2019

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 - 2019-02-05 09:50:01
Workout Totals: Distance13.000Time1:41:12.80Pace7:47.14
Total of 13. 6 in the morning with Jenny, did 0.5 pickup uphill in the canyon, but most of it with a strong tailwind, though with some slippage and snow towards the end in 2:51. Then 7 more with the kids at night, did a mile down the canyon in 5:50 with Joseph and Jacob. Bonnie was with us until the last quarter, but then fell back and finished in 6:00.
Leg 1:Distance6.000Time46:45.20Pace7:47.53
Most of it with Jenny.
Split 1:Distance2.270Time19:02.40Pace8:23.26 Cumilative:Distance2.270Time19:02.40Pace8:23.26
Split 2:Distance0.500Time2:51.80Pace5:43.60 Cumilative:Distance2.770Time21:54.20Pace7:54.44
Split 3:Distance3.230Time24:51.00Pace7:41.61 Cumilative:Distance6.000Time46:45.20Pace7:47.53

Leg 2:Distance6.000Time46:32.60Pace7:45.43
With Joseph, Jacob, and Bonnie. Part with William, and Stephen.
Split 1:Distance3.050Time24:13.00Pace7:56.39 Cumilative:Distance3.050Time24:13.00Pace7:56.39
Split 2:Distance1.000Time5:50.40Pace5:50.40 Cumilative:Distance4.050Time30:03.40Pace7:25.28
Split 3:Distance1.950Time16:29.20Pace8:27.28 Cumilative:Distance6.000Time46:32.60Pace7:45.43

Leg 3:Distance1.000Time7:55.00Pace7:55.00
With Matthew.

Navy Crocs Miles: 13.00

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

Wed, Feb 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	1.75	0.00	12.00

Fast Running Friend Workout - 2019-02-06 16:13:46
Workout Totals: Distance12.000Time1:32:50.10Pace7:44.18
Did all of it in the afternoon - total of 12 miles. Usual distances for the kids. Mile pickup in 5:58, then another pickup for 0.75 in 4:26 - it started getting quite slippery.
Leg 1:Distance6.000Time45:55.80Pace7:39.30
With Joseph, Jacob, Bonnie, William (part), and Stephen (part).
Split 1:Distance3.050Time23:48.60Pace7:48.39 Cumilative:Distance3.050Time23:48.60Pace7:48.39
Split 2:Distance1.000Time5:58.90Pace5:58.90 Cumilative:Distance4.050Time29:47.50Pace7:21.36
Split 3:Distance1.950Time16:08.30Pace8:16.56 Cumilative:Distance6.000Time45:55.80Pace7:39.30

Leg 2:Distance1.000Time7:37.00Pace7:37.00
With Matthew.
Leg 3:Distance5.000Time39:17.30Pace7:51.46
Alone.
Split 1:Distance2.550Time21:01.80Pace8:14.82 Cumilative:Distance2.550Time21:01.80Pace8:14.82
Split 2:Distance0.750Time4:26.00Pace5:54.67 Cumilative:Distance3.300Time25:27.80Pace7:42.97
Split 3:Distance1.700Time13:49.50Pace8:07.94 Cumilative:Distance5.000Time39:17.30Pace7:51.46

Navy Crocs Miles: 12.00

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

Thu, Feb 07, 2019

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

Fast Running Friend Workout - 2019-02-07 09:41:21
Workout Totals: Distance12.000Time1:35:50.00Pace7:59.17
Total of 12. Did a mile on the little boy course with Joseph, Jacob, William, and Bonnie in 6:12. The kids that are racing ran slightly reduced mileage - Joseph and Jacob 5, William 4.
Leg 1:Distance6.000Time49:28.40Pace8:14.73
With Jenny.
Leg 2:Distance1.000Time6:12.30Pace6:12.30
With Joseph, Jacob, Bonnie, and William.
Leg 3:Distance4.000Time32:45.20Pace8:11.30
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Leg 4:Distance1.000Time7:24.10Pace7:24.10
With Matthew and Bonnie.

Navy Crocs Miles: 12.00

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

Fri, Feb 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.75	0.00	0.00	0.25	8.00

Fast Running Friend Workout - 2019-02-08 10:01:04
Workout Totals: Distance8.000Time1:01:24.70Pace7:40.59
8 total - trying to be fresh for the 10 K tomorrow. Joseph, Jacob, and William were on reduced mileage as well. Joseph, Jacob, Bonnie, and I did a pickup for 0.25 in 76.7 down the canyon.
Leg 1:Distance3.000Time22:13.00Pace7:24.33
Alone.
Leg 2:Distance4.000Time31:55.40Pace7:58.85
With Joseph, Jacob, and Bonnie - part with Stephen and William.
Split 1:Distance2.050Time16:41.50Pace8:08.54 Cumilative:Distance2.050Time16:41.50Pace8:08.54
Split 2:Distance0.250Time1:16.70Pace5:06.80 Cumilative:Distance2.300Time17:58.20Pace7:48.78
Split 3:Distance1.700Time13:57.20Pace8:12.47 Cumilative:Distance4.000Time31:55.40Pace7:58.85

Leg 3:Distance1.000Time7:16.30Pace7:16.30
With Matthew and Bonnie.

Navy Crocs Miles: 8.00

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

Sat, Feb 09, 2019

Race: Salt Lake Track Club 10 K (6.214 Miles) 00:37:14, Place overall: 12, Place in age division: 6

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.22	0.00	6.62	0.00	14.84

Fast Running Friend Workout - 2019-02-09 09:13:26
Workout Totals: Distance14.841Time1:42:00.20Pace6:52.38
SLC Track Club 10 K, 37:14 (18:32, 18:42), 12th overall, 6th master. Joseph 37:53 (18:34, 19:18), Jacob 38:42 (18:49, 19:53), William 41:16 (20:20, 20:56). All got PRs - for William this was a debut, so whatever he ran would have been a PR, but it was a good performance. 28 F at the start, tail wind going out, headwind coming back, strong enough to notice and make you slower, not strong enough to stop you dead in your tracks, though. I felt better this time, got more sleep, though not that much more, but the cough is almost 100% gone, and some fitness came back. I was happy with the result given the conditions and my level of fitness two weeks ago. Thanks to Dennis (I followed him most of the race), my splits were a lot better than last week as well. I was not happy with two 6:05 miles in the middle, but that was all I could do into the wind in my current state of fitness. At the end, I did not quite have the gear to outkick Dennis (even though he is 56 years old), but his kick has improved in spite of him getting older. Top 20: 1 197 Teren Jameson 16:18.3 32:48.8 32:48.7 41 Male Overall m Utah Running 2 394 Mark Currell 16:34.7 33:59.2 33:59.1 34 Male Overall m 3 275 Melchor Suaste 17:12.0 34:42.2 34:41.7 41 Male Overall m 4 273 Nate Blouin 17:13.1 35:11.6 35:11.5 29 Male 25-29 m 5 493 Justin Park 17:22.4 35:19.3 35:18.0 39 Male 35-39 m 6 335 Kyle Barrett 17:46.2 35:43.8 35:43.4 30 Male 30-34 m 7 333 Stephen Robinson 18:08.7 36:35.1 36:34.4 43 Male Masters m 8 27 Mark Payne 18:16.1 37:00.4 36:59.9 46 Male 45-49 m Salt Lake Track Club 9 9 Matthew Gulden 17:59.1 37:05.9 37:05.3 31 Male 30-34 m 10 524 Spencer O Very 17:22.6 37:11.3 37:11.3 17 Male 15-19 m 11 282 Dennis Simonaitis 18:32.4 37:13.6 37:13.0 56 Male 55-59 m 12 247 Alexander Pachev 18:32.7 37:14.5 37:13.8 45 Male 45-49 m Fast Running Blog 13 272 Scott Daw 18:52.2 37:46.3 37:43.8 33 Male 30-34 m 14 248 Joseph Pachev 18:34.4 37:53.3 37:53.3 14 Male 14 & Under m Fast Running Blog 15 11 Janel Zick 18:51.8 37:54.6 37:51.9 27 Female Overall f 16 190 Christina Perry 18:55.4 37:56.2 37:54.9 37 Female Overall f Utah Running 17 331 Jimmy Jones 18:29.2 38:11.7 38:11.5 28 Male 25-29 m 18 84 Mark Israelsen 18:57.6 38:14.2 38:13.1 26 Male 25-29 m 19 219 Jason Ruebush 18:45.5 38:17.5 38:14.1 43 Male 40-44 m 20 249 Jacob Pachev 18:49.3 38:42.0 38:41.5
Leg 1:Distance2.300Time17:34.60Pace7:38.52
Warm-up.
Leg 2:Distance0.500Time4:23.40Pace8:46.80
Warm-up with the kids.
Leg 3:Distance7.041Time41:16.30Pace5:51.70
Race + cool down/timing the kids.
Split 1:Distance1.000Time5:58.90Pace5:58.90 Cumilative:Distance1.000Time5:58.90Pace5:58.90
Split 2:Distance1.000Time5:58.20Pace5:58.20 Cumilative:Distance2.000Time11:57.10Pace5:58.55
Split 3:Distance1.000Time5:56.90Pace5:56.90 Cumilative:Distance3.000Time17:54.00Pace5:58.00
Split 4:Distance1.000Time6:05.20Pace6:05.20 Cumilative:Distance4.000Time23:59.20Pace5:59.80
Split 5:Distance1.000Time6:05.20Pace6:05.20 Cumilative:Distance5.000Time30:04.40Pace6:00.88
Split 6:Distance1.000Time5:58.40Pace5:58.40 Cumilative:Distance6.000Time36:02.80Pace6:00.47
Split 7:Distance0.621Time1:11.50Pace1:55.14 Cumilative:Distance6.621Time37:14.30Pace5:37.46
Split 8:Distance0.000Time0:39.10Pace0:00.00 Cumilative:Distance6.621Time37:53.40Pace5:43.36
Split 9:Distance0.080Time0:48.80Pace10:10.00 Cumilative:Distance6.701Time38:42.20Pace5:46.55
Split 10:Distance0.340Time2:34.10Pace7:33.24 Cumilative:Distance7.041Time41:16.30Pace5:51.70

Leg 4:Distance4.000Time31:26.40Pace7:51.60
Cool-down/getting William's gloves.
Leg 5:Distance1.000Time7:19.50Pace7:19.50
With Matthew at home.

Navy Crocs Miles: 14.84

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

Sun, Feb 10, 2019

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 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	1.00	0.00	13.00

Fast Running Friend Workout - 2019-02-11 08:42:37
Workout Totals: Distance13.000Time1:43:05.10Pace7:55.78
13 total, more or less the usual day for everybody. Joseph and Jacob ran easy 6, William and Stephen 3. I did a mile in 5:46 down the canyon into a headwind. Sarah had a good run and got 8:08 for the mile on the little boy course (4:01, 4:07). Way to celebrate Leigha's 3 months birthday post C-section!
Leg 1:Distance6.000Time49:30.50Pace8:15.08
With Jenny - slippery.
Leg 2:Distance6.000Time46:12.30Pace7:42.05
With Joseph, Jacob, and Bonnie for everything except the mile pickup. William and Stephen ran 3, part with us.
Split 1:Distance3.050Time24:21.90Pace7:59.31 Cumilative:Distance3.050Time24:21.90Pace7:59.31
Split 2:Distance1.000Time5:46.10Pace5:46.10 Cumilative:Distance4.050Time30:08.00Pace7:26.42
Split 3:Distance1.950Time16:04.30Pace8:14.51 Cumilative:Distance6.000Time46:12.30Pace7:42.05

Leg 3:Distance1.000Time7:22.30Pace7:22.30
With Matthew.

Navy Crocs Miles: 13.00

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

Tue, Feb 12, 2019

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

Fast Running Friend Workout - 2019-02-12 08:44:11
Workout Totals: Distance12.000Time1:32:39.80Pace7:43.32
Total of 12. Did a mile pickup with Joseph, Jacob, and Bonnie. Bonnie ran a new PR of 5:54 down the canyon, we all paced her together. I finally got some sleep (though still not that much), and felt strong on that mile, it was very relaxing.
Leg 1:Distance5.000Time38:51.80Pace7:46.36
Part with Jenny, part alone.
Leg 2:Distance6.000Time46:19.60Pace7:43.27
With Joseph, Jacob, and Bonnie. Part with William and Stephen.
Split 1:Distance3.050Time23:57.30Pace7:51.25 Cumilative:Distance3.050Time23:57.30Pace7:51.25
Split 2:Distance1.000Time5:54.50Pace5:54.50 Cumilative:Distance4.050Time29:51.80Pace7:22.42
Split 3:Distance1.950Time16:27.80Pace8:26.56 Cumilative:Distance6.000Time46:19.60Pace7:43.27

Leg 3:Distance1.000Time7:28.40Pace7:28.40
With Matthew.

Navy Crocs Miles: 12.00

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

Wed, Feb 13, 2019

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

Fast Running Friend Workout - 2019-02-13 09:16:44
Workout Totals: Distance12.000Time1:33:36.20Pace7:48.02
Total of 12. Did a mile pickup down the canyon in 5:34 into some headwind. Felt strong. Did not intend to go this fast, but the legs made me do it. Started sucking in more oxygen towards the end, which surprised and to some extent overwhelmed me, but the muscles were strong and it was going in. William did 4, usual distances for everybody else.
Leg 1:Distance5.000Time40:25.30Pace8:05.06
With Jenny.
Leg 2:Distance1.000Time7:23.80Pace7:23.80
With Matthew.
Leg 3:Distance6.000Time45:47.10Pace7:37.85
With Joseph, Jacob, Bonnie, part with William and Stephen.
Split 1:Distance3.050Time24:22.30Pace7:59.44 Cumilative:Distance3.050Time24:22.30Pace7:59.44
Split 2:Distance1.000Time5:34.20Pace5:34.20 Cumilative:Distance4.050Time29:56.50Pace7:23.58
Split 3:Distance1.950Time15:50.60Pace8:07.49 Cumilative:Distance6.000Time45:47.10Pace7:37.85

Navy Crocs Miles: 12.00

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

Thu, Feb 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	0.00	0.25	12.00

Fast Running Friend Workout - 2019-02-14 16:42:25
Workout Totals: Distance12.000Time1:29:48.30Pace7:29.02
Total of 12. Usual distances for the kids, except William, who ran only 4, as he is still recovering from the 10K. Did a pickup for 0.25 in 78.2 down the canyon alone.
Leg 1:Distance6.000Time46:28.20Pace7:44.70
With Joseph, Jacob, and Bonnie. Part with William and Stephen.
Split 1:Distance3.050Time24:16.70Pace7:57.61 Cumilative:Distance3.050Time24:16.70Pace7:57.61
Split 2:Distance0.250Time1:18.20Pace5:12.80 Cumilative:Distance3.300Time25:34.90Pace7:45.12
Split 3:Distance2.700Time20:53.30Pace7:44.19 Cumilative:Distance6.000Time46:28.20Pace7:44.70

Leg 2:Distance1.000Time7:21.10Pace7:21.10
With Matthew.
Leg 3:Distance5.000Time35:59.00Pace7:11.80
Alone.

Navy Crocs Miles: 12.00

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

Fri, Feb 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.28	0.00	6.00	0.00	15.28

Fast Running Friend Workout - 2019-02-15 12:13:09
Workout Totals: Distance15.280Time1:52:09.70Pace7:20.43
Total of 15.28. Looked at the weather forecast, and decided today was a better day for a workout than tomorrow would be. Did 2x3 down the canyon. First one with Joseph in 17:35 (5:57, 5:53, 5:45). William and Bonnie ran the first mile of it. William kept up, Bonnie fell back by a few seconds in the last quarter. Second one with Jacob in 17:33 (5:56, 5:54, 5:43). Jacob did a total of 9, Joseph 8, William and Bonnie 7, Stephen 7, Matthew 1, Mary 0.5, Bella 0.125, Sarah 3 (2+1).
Leg 1:Distance14.280Time1:44:49.20Pace7:20.42
For different parts, with Joseph, Jacob, William, Stephen, and Bonnie.
Split 1:Distance0.980Time8:01.90Pace8:11.73 Cumilative:Distance0.980Time8:01.90Pace8:11.73
Split 2:Distance3.000Time17:35.10Pace5:51.70 Cumilative:Distance3.980Time25:37.00Pace6:26.18
Split 3:Distance3.125Time26:20.10Pace8:25.63 Cumilative:Distance7.105Time51:57.10Pace7:18.72
Split 4:Distance3.000Time17:33.70Pace5:51.23 Cumilative:Distance10.105Time1:09:30.80Pace6:52.75
Split 5:Distance4.175Time35:18.40Pace8:27.40 Cumilative:Distance14.280Time1:44:49.20Pace7:20.42

Leg 2:Distance1.000Time7:20.50Pace7:20.50
With Matthew.

Navy Crocs Miles: 15.28

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

Sat, Feb 16, 2019

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 - 2019-02-16 12:12:59
Workout Totals: Distance12.000Time1:34:22.90Pace7:51.91
12 total. Usual weekday distances for everybody. William did 5.
Leg 1:Distance6.000Time47:11.40Pace7:51.90
With Joseph, Jacob, and Bonnie - part with Stephen.
Leg 2:Distance1.000Time7:21.10Pace7:21.10
With Matthew.
Leg 3:Distance5.000Time39:50.40Pace7:58.08
With William.

Navy Crocs Miles: 12.00

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

Sun, Feb 17, 2019

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 - it was his birthday, he turned 20. Went to the Russian Branch.

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

Mon, Feb 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	1.75	0.00	12.00

Fast Running Friend Workout - 2019-02-18 14:33:44
Workout Totals: Distance12.000Time1:31:22.30Pace7:36.86
Total of 12. Did a pickup alone for 0.75 in 4:14, then another one with Joseph and Jacob for 1 mile down the canyon in 5:55. Bonnie started with us, made it to about 1 K, then slowed down and finished in 6:11.
Leg 1:Distance5.000Time38:48.50Pace7:45.70
With William except for the pickup.
Split 1:Distance2.610Time21:07.30Pace8:05.56 Cumilative:Distance2.610Time21:07.30Pace8:05.56
Split 2:Distance0.750Time4:14.10Pace5:38.80 Cumilative:Distance3.360Time25:21.40Pace7:32.80
Split 3:Distance1.640Time13:27.10Pace8:12.13 Cumilative:Distance5.000Time38:48.50Pace7:45.70

Leg 2:Distance6.000Time45:05.60Pace7:30.93
With Joseph, Jacob, and Bonnie. Part with Stephen.
Split 1:Distance3.050Time24:08.70Pace7:54.98 Cumilative:Distance3.050Time24:08.70Pace7:54.98
Split 2:Distance1.000Time5:55.30Pace5:55.30 Cumilative:Distance4.050Time30:04.00Pace7:25.43
Split 3:Distance1.950Time15:01.60Pace7:42.36 Cumilative:Distance6.000Time45:05.60Pace7:30.93

Leg 3:Distance1.000Time7:28.20Pace7:28.20
With Matthew.

Navy Crocs Miles: 12.00

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

Tue, Feb 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.36	0.00	4.00	0.00	15.36

Fast Running Friend Workout - 2019-02-19 09:54:24
Workout Totals: Distance15.360Time1:55:54.50Pace7:32.77
Total of 15+. Did 2x2 down the canyon. Part of it was covered with snow, so the times were slower. I did the first one with Joseph in 12:07 (6:13, 5:54). Bonnie and William ran the first mile with us finishing a bit behind, maybe 6:14-6:15. Stephen ran the first 0.5 falling back a bit, so around 3:08. That was the slippery part. On the second one, which I did with Jacob, I was more used to the snow, so I was able to go faster, and he kept up. We ran 11:54 (6:02, 5:52). He struggled a bit towards the end. Overall I felt it was a good workout.
Leg 1:Distance6.000Time47:20.20Pace7:53.37
With Jenny.
Leg 2:Distance0.540Time4:51.80Pace9:00.37
Warm-up with the kids.
Leg 3:Distance4.120Time30:47.80Pace7:28.50
With Joseph, part with Bonnie, William, and Stephen.
Split 1:Distance2.000Time12:07.30Pace6:03.65 Cumilative:Distance2.000Time12:07.30Pace6:03.65
Split 2:Distance2.120Time18:40.50Pace8:48.54 Cumilative:Distance4.120Time30:47.80Pace7:28.50

Leg 4:Distance3.700Time25:28.00Pace6:52.97
With Jacob.
Split 1:Distance2.000Time11:54.30Pace5:57.15 Cumilative:Distance2.000Time11:54.30Pace5:57.15
Split 2:Distance1.700Time13:33.70Pace7:58.65 Cumilative:Distance3.700Time25:28.00Pace6:52.97

Leg 5:Distance1.000Time7:26.70Pace7:26.70
With Matthew.

Navy Crocs Miles: 15.36

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

Wed, Feb 20, 2019

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 - 2019-02-20 08:45:11
Workout Totals: Distance13.000Time1:44:09.60Pace8:00.74
Easy day today. Total of 13. Went cross-country skiing with the boys in the evening. Usual distances for everybody except Jacob - had him run only 4 today because he ran 8+ yesterday.
Leg 1:Distance6.000Time48:37.20Pace8:06.20
With Jenny.
Leg 2:Distance1.000Time7:42.00Pace7:42.00
With Matthew, Jacob and William.
Leg 3:Distance6.000Time47:50.40Pace7:58.40
With Bonnie and Joseph. Part with Jacob, William, and Stephen.

Navy Crocs Miles: 13.00

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

Thu, Feb 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	0.00	0.25	9.00

Fast Running Friend Workout - 2019-02-21 09:52:12
Workout Totals: Distance9.000Time1:11:31.10Pace7:56.79
9 total today - resting for the 15 K on Saturday. Joseph, Jacob, and William also ran reduced mileage. Joseph, Jacob, and Bonnie did a pickup for 0.25 down the canyon in 77.7.
Leg 1:Distance4.000Time31:48.80Pace7:57.20
With Jenny.
Leg 2:Distance1.000Time7:44.60Pace7:44.60
With Bonnie and Matthew.
Leg 3:Distance4.000Time31:57.70Pace7:59.43
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Split 1:Distance2.110Time17:30.70Pace8:17.96 Cumilative:Distance2.110Time17:30.70Pace8:17.96
Split 2:Distance0.250Time1:17.70Pace5:10.80 Cumilative:Distance2.360Time18:48.40Pace7:58.14
Split 3:Distance1.640Time13:09.30Pace8:01.28 Cumilative:Distance4.000Time31:57.70Pace7:59.43

Navy Crocs Miles: 9.00

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

Fri, Feb 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	0.00	0.25	9.00

Fast Running Friend Workout - 2019-02-22 12:24:31
Workout Totals: Distance9.000Time1:09:08.50Pace7:40.94
More or less a repeat of yesterday for everybody. Total of 9. Did a 0.25 pickup down the canyon in 75.7.
Leg 1:Distance4.000Time29:52.90Pace7:28.23
Alone.
Leg 2:Distance1.000Time7:23.80Pace7:23.80
With Matthew, Stephen, and Bonnie.
Leg 3:Distance4.000Time31:51.80Pace7:57.95
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Split 1:Distance2.040Time16:52.20Pace8:16.18 Cumilative:Distance2.040Time16:52.20Pace8:16.18
Split 2:Distance0.250Time1:15.70Pace5:02.80 Cumilative:Distance2.290Time18:07.90Pace7:55.07
Split 3:Distance1.710Time13:43.90Pace8:01.81 Cumilative:Distance4.000Time31:51.80Pace7:57.95

Navy Crocs Miles: 9.00

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

Sat, Feb 23, 2019

Race: Salt Lake Track Club 15 K (9.321 Miles) 00:56:24, Place overall: 10, Place in age division: 5

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.75	0.00	9.32	0.00	15.07

Fast Running Friend Workout - 2019-02-23 08:18:49
Workout Totals: Distance15.071Time1:41:39.20Pace6:44.70
SLC Track Club 15 K, 56:24, 10th overall, 5th master. Improvement over two weeks ago, I think - 10 K split was 37:22 vs 37:14 10 K race. 25 F at the start. Jacob ran 1:00:29, Joseph 1:00:35, William 1:05:05. I ran with Chad for a bit more than the first 5 K (18:24), then a bit in no mans land until Dennis caught up to me around 4 miles, and then Mark caught up to us shortly after the turnaround, and the we caught up to Jon Gauthier. We all ran together like this, 37:22 at the 10 K. Then Dennis fell back with about 2 miles to go, and Jon and Mark dropped me with a surge at around 1 K to go. Results, top 20: 1 197 Teren Jameson 24:45.8 49:56.8 49:56.2 41 Male Overall m Utah Running 2 394 Mark Currell 24:46.3 50:12.5 50:12.4 35 Male Overall m 3 275 Melchor Suaste 25:46.9 52:21.4 52:19.6 41 Male Overall m 4 359 Justin Park 27:13.9 54:00.0 54:00.0 39 Male 35-39 m 5 335 Kyle Barrett 27:17.5 54:38.6 54:38.0 30 Male 30-34 m 6 9 Matthew Gulden 27:08.4 55:26.4 55:24.6 31 Male 30-34 m 7 333 Stephen Robinson 27:33.5 55:47.4 55:46.7 43 Male Masters m 8 353 Jon Gauthier 27:48.2 56:15.3 56:14.4 32 Male 30-34 m 9 27 Mark Payne 28:00.8 56:19.0 56:18.7 46 Male 45-49 m Salt Lake Track Club 10 247 Alexander Pachev 27:54.8 56:24.1 56:23.7 45 Male 45-49 m Fast Running Blog 11 282 Dennis Simonaitis 27:54.2 56:33.3 56:32.3 56 Male 55-59 m 12 84 Mark Israelsen 29:01.4 57:57.7 57:55.7 26 Male 25-29 m 13 324 Levi Pace 29:00.2 58:20.6 58:19.6 35 Male 35-39 m 14 219 Jason Ruebush 29:10.6 58:30.7 58:28.6 43 Male 40-44 m 15 190 Christina Perry 29:20.8 58:42.9 58:41.1 37 Female Overall f Utah Running 16 11 Janel Zick 29:20.0 59:02.1 58:58.5 27 Female Overall f 17 418 Bill COBLER 29:25.2 59:38.9 59:37.3 55 Male 55-59 m 18 290 Soren Moller 29:44.9 59:49.8 59:46.4 48 Male 45-49 m 19 249 Jacob Pachev 29:45.2 1:00:29.4 1:00:27.6 12 Male 14 & Under m Fast Running Blog 20 248 Joseph Pachev 29:45.7 1:00:35.5 1:00:33.7 14 Male 14 & Under m Fast Running Blog I was happy with my result, it was an improvement from the last two races. I was only 8 seconds slower through the 10 K than my race time, and I kept going at a decent pace to the finish (19:02 last 5 K). For Joseph, Jacob, and William this was more of an experiment. I did not really know what to expect, but I was surprised at how much speed they lose when you go from 10 K to 15 K. Makes sense, though, as their daily distance is 6 miles (Joseph and Jacob), and 5 miles (William).
Leg 1:Distance2.250Time16:47.10Pace7:27.60
Warm-up alone.
Leg 2:Distance0.250Time2:15.50Pace9:02.00
Warm-up with the boys.
Leg 3:Distance10.421Time1:05:05.70Pace6:14.79
Race + cool-down.
Split 1:Distance1.000Time5:54.40Pace5:54.40 Cumilative:Distance1.000Time5:54.40Pace5:54.40
Split 2:Distance1.000Time5:52.60Pace5:52.60 Cumilative:Distance2.000Time11:47.00Pace5:53.50
Split 3:Distance1.000Time6:00.90Pace6:00.90 Cumilative:Distance3.000Time17:47.90Pace5:55.97
Split 4:Distance1.000Time6:02.70Pace6:02.70 Cumilative:Distance4.000Time23:50.60Pace5:57.65
Split 5:Distance1.000Time6:08.80Pace6:08.80 Cumilative:Distance5.000Time29:59.40Pace5:59.88
Split 6:Distance1.000Time6:04.80Pace6:04.80 Cumilative:Distance6.000Time36:04.20Pace6:00.70
Split 7:Distance1.000Time6:12.50Pace6:12.50 Cumilative:Distance7.000Time42:16.70Pace6:02.39
Split 8:Distance1.000Time6:06.20Pace6:06.20 Cumilative:Distance8.000Time48:22.90Pace6:02.86
Split 9:Distance1.000Time6:06.50Pace6:06.50 Cumilative:Distance9.000Time54:29.40Pace6:03.27
Split 10:Distance0.321Time1:54.40Pace5:56.39 Cumilative:Distance9.321Time56:23.80Pace6:03.03
Finished the race.
Split 11:Distance0.000Time0:28.70Pace0:00.00 Cumilative:Distance9.321Time56:52.50Pace6:06.11
Rest.
Split 12:Distance1.100Time8:13.20Pace7:28.36 Cumilative:Distance10.421Time1:05:05.70Pace6:14.79
Ran back to meet William, then ran with him.

Leg 4:Distance2.150Time17:30.90Pace8:08.79
Cool-down - alone.

Navy Crocs Miles: 15.07

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

Sun, Feb 24, 2019

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 25, 2019

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 - 2019-02-25 08:12:58
Workout Totals: Distance13.000Time1:38:03.30Pace7:32.56
13 total. Did 5 with Jenny including the pickup in 2:59 for 0.5, and then later part alone, part with the kids. Joseph and Jacob did 5, Bonnie 6, William and Stephen 3, Matthew 1. Do not remember what Julia did today, I think she was on reduced mileage due to an infection. I did a pickup for 1.5 in 8:22 and felt great.
Leg 1:Distance5.000Time38:28.90Pace7:41.78
With Jenny.
Split 1:Distance2.550Time20:53.70Pace8:11.65 Cumilative:Distance2.550Time20:53.70Pace8:11.65
Split 2:Distance0.500Time2:59.20Pace5:58.40 Cumilative:Distance3.050Time23:52.90Pace7:49.80
Split 3:Distance1.950Time14:36.00Pace7:29.23 Cumilative:Distance5.000Time38:28.90Pace7:41.78

Leg 2:Distance7.000Time51:58.40Pace7:25.49
Part with the kids, part alone.
Split 1:Distance3.550Time29:04.50Pace8:11.41 Cumilative:Distance3.550Time29:04.50Pace8:11.41
Split 2:Distance1.500Time8:22.30Pace5:34.87 Cumilative:Distance5.050Time37:26.80Pace7:24.91
Split 3:Distance1.950Time14:31.60Pace7:26.97 Cumilative:Distance7.000Time51:58.40Pace7:25.49

Leg 3:Distance1.000Time7:36.00Pace7:36.00
With Matthew and Bonnie, I think.

Navy Crocs Miles: 13.00

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

Tue, Feb 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	0.00	0.25	12.00

Fast Running Friend Workout - 2019-02-26 16:17:12
Workout Totals: Distance12.000Time1:29:45.00Pace7:28.75
Total of 12. Joseph and Jacob did 5 (Bonnie 6) with a 0.25 in 74.7. William and Stephen ran 3, I think.
Leg 1:Distance5.000Time40:01.40Pace8:00.28
With Joseph, Jacob, and Bonnie. Part with William and Stephen.
Split 1:Distance2.670Time22:09.40Pace8:17.90 Cumilative:Distance2.670Time22:09.40Pace8:17.90
Split 2:Distance0.250Time1:14.70Pace4:58.80 Cumilative:Distance2.920Time23:24.10Pace8:00.86
Split 3:Distance2.080Time16:37.30Pace7:59.47 Cumilative:Distance5.000Time40:01.40Pace8:00.28

Leg 2:Distance1.000Time7:14.80Pace7:14.80
With Matthew and Bonnie.
Leg 3:Distance6.000Time42:28.80Pace7:04.80
Alone.

Navy Crocs Miles: 12.00

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

Wed, Feb 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.28	0.00	1.12	1.00	12.40

Fast Running Friend Workout - 2019-02-27 10:15:31
Workout Totals: Distance12.400Time1:34:20.30Pace7:36.48
Paced Sarah through her first sub-8:00 mile (7:47) since the birth of Leigha. We did it down the canyon, but there was some headwind. Then did more miles, ran 5:41 mile down the canyon. In the afternoon, did 4x0.25 with 0.125 recovery with Joseph and Jacob 74.0, 74.9, 74.8. 70.6. Bonnie did the first one, and the last one - she kept up on the first, and ran 73 on the last. Then did 0.125 with Stephen in 41.9.
Leg 1:Distance0.600Time4:37.40Pace7:42.33
Alone, part with Sarah.
Leg 2:Distance1.000Time7:47.40Pace7:47.40
Pace Sarah.
Leg 3:Distance4.650Time33:31.40Pace7:12.56
Alone.
Split 1:Distance2.750Time20:43.40Pace7:32.15 Cumilative:Distance2.750Time20:43.40Pace7:32.15
Split 2:Distance1.000Time5:41.40Pace5:41.40 Cumilative:Distance3.750Time26:24.80Pace7:02.61
Split 3:Distance0.900Time7:06.60Pace7:54.00 Cumilative:Distance4.650Time33:31.40Pace7:12.56

Leg 4:Distance1.150Time10:02.10Pace8:43.57
Warm-up with the kids.
Leg 5:Distance1.750Time12:26.90Pace7:06.80
Workout with Joseph and Jacob, part with Bonnie and Stephen.
Split 1:Distance0.250Time1:14.00Pace4:56.00 Cumilative:Distance0.250Time1:14.00Pace4:56.00
Split 2:Distance0.125Time1:25.00Pace11:20.00 Cumilative:Distance0.375Time2:39.00Pace7:04.00
Split 3:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance0.625Time3:53.90Pace6:14.24
Split 4:Distance0.125Time1:22.90Pace11:03.20 Cumilative:Distance0.750Time5:16.80Pace7:02.40
Split 5:Distance0.250Time1:14.80Pace4:59.20 Cumilative:Distance1.000Time6:31.60Pace6:31.60
Split 6:Distance0.125Time1:29.30Pace11:54.40 Cumilative:Distance1.125Time8:00.90Pace7:07.47
Split 7:Distance0.250Time1:10.60Pace4:42.40 Cumilative:Distance1.375Time9:11.50Pace6:41.09
Split 8:Distance0.250Time2:33.50Pace10:14.00 Cumilative:Distance1.625Time11:45.00Pace7:13.85
Split 9:Distance0.125Time0:41.90Pace5:35.20 Cumilative:Distance1.750Time12:26.90Pace7:06.80

Leg 6:Distance2.250Time18:37.70Pace8:16.76
Cool-down with the kids.
Leg 7:Distance1.000Time7:17.40Pace7:17.40
With Matthew, Joseph, Jacob and Bonnie.

Navy Crocs Miles: 12.40

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

Thu, Feb 28, 2019

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

Fast Running Friend Workout - 2019-02-28 08:12:46
Workout Totals: Distance12.000Time1:33:27.30Pace7:47.28
Total of 12. Did a mile in 6:13 with Jenny, and then on the second run the kids decided to chase the high school team, and ran a 6:36 mile. This was not too far away from Stephen's track PR of 6:27.
Leg 1:Distance6.000Time46:51.10Pace7:48.52
With Jenny.
Split 1:Distance3.050Time24:53.90Pace8:09.80 Cumilative:Distance3.050Time24:53.90Pace8:09.80
Split 2:Distance1.000Time6:13.90Pace6:13.90 Cumilative:Distance4.050Time31:07.80Pace7:41.19
Split 3:Distance1.950Time15:43.30Pace8:03.74 Cumilative:Distance6.000Time46:51.10Pace7:48.52

Leg 2:Distance5.000Time39:25.50Pace7:53.10
With Joseph, Jacob, Bonnie, part with William and Stephen.
Split 1:Distance1.000Time6:36.90Pace6:36.90 Cumilative:Distance1.000Time6:36.90Pace6:36.90
Split 2:Distance4.000Time32:48.60Pace8:12.15 Cumilative:Distance5.000Time39:25.50Pace7:53.10

Leg 3:Distance1.000Time7:10.70Pace7:10.70
With Joseph, Jacob, Bonnie, and Matthew.

Navy Crocs Miles: 12.00

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

Fri, Mar 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.08	0.00	0.00	1.00	12.08

Fast Running Friend Workout - 2019-03-01 16:02:45
Workout Totals: Distance12.080Time1:31:33.70Pace7:34.78
Did 4x0.25 with 0.125 recovery with Joseph and Jacob down the canyon targeting 75, but we did 71.3 and 70.2 on the last two. Joseph stayed with me on all of them. Jacob fell back on the last one and got 72.8. Bonnie did the first three, stayed with us on the first two, the last one I think she had around 75. Stephen did a few 100 meter stretches, total of 5 miles. William ran easy 5. Matthew set a new mile PR on the little boy course - 7:05.6 - splits 1:48, 1:49, 1:46, 1:40. Finally his quantity of fast runs translated into quality.
Leg 1:Distance1.355Time10:50.50Pace8:00.07
Warm-up.
Leg 2:Distance4.725Time36:36.70Pace7:44.91
Workout with the kids.
Split 1:Distance0.250Time1:15.50Pace5:02.00 Cumilative:Distance0.250Time1:15.50Pace5:02.00
Split 2:Distance0.125Time1:19.40Pace10:35.20 Cumilative:Distance0.375Time2:34.90Pace6:53.07
Split 3:Distance0.250Time1:14.30Pace4:57.20 Cumilative:Distance0.625Time3:49.20Pace6:06.72
Split 4:Distance0.125Time1:22.40Pace10:59.20 Cumilative:Distance0.750Time5:11.60Pace6:55.47
Split 5:Distance0.250Time1:11.70Pace4:46.80 Cumilative:Distance1.000Time6:23.30Pace6:23.30
Split 6:Distance0.125Time1:32.30Pace12:18.40 Cumilative:Distance1.125Time7:55.60Pace7:02.76
Split 7:Distance0.250Time1:10.20Pace4:40.80 Cumilative:Distance1.375Time9:05.80Pace6:36.95
Split 8:Distance3.350Time27:30.90Pace8:12.81 Cumilative:Distance4.725Time36:36.70Pace7:44.91

Leg 3:Distance1.000Time7:01.40Pace7:01.40
Alone.
Leg 4:Distance4.000Time29:59.50Pace7:29.88
Part with Julia, part alone.
Leg 5:Distance1.000Time7:05.60Pace7:05.60
With Matthew and Stephen.

Navy Crocs Miles: 12.08

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

Sat, Mar 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.35	0.00	3.00	0.00	16.35

Fast Running Friend Workout - 2019-03-02 11:29:33
Workout Totals: Distance16.350Time2:05:47.50Pace7:41.62
Total of 16. Was tired today. Did not want to run, but made myself go. Ran the first 4 miles with Joseph, Jacob, and Bonnie - they did a total of 8. Said a prayer during the run, asked the Lord to help me learn to enjoy running. Somehow managed to have run for 34 years without enjoying it. When I was younger, I had more raw willpower, and it did not matter that I did not like running that much. Now that I am older I need to learn to like it to keep running. In answer to my prayer Armando showed up. He was able to run the first mile of the 3 mile tempo with me. I was tired, my legs were not moving, could barely run sub-6:00. It was raining/snowing, but not so bad to justify struggling so much to run so slow. But I did make it through the tempo, though I just wanted to stop after the first two miles. Then I ran to the house with Armando - we shared some knowledge - I told him how I thought he could get faster and recover better, and he taught me how to properly say it in Spanish. 5 more with William and Stephen, took a nap, ate dinner, and ran another mile with Matthew.
Leg 1:Distance5.020Time40:09.80Pace8:00.04
Part with Joseph, Jacob, and Bonnie.
Leg 2:Distance5.330Time38:11.50Pace7:09.92
Tempo run + cool down with Armando.
Split 1:Distance3.000Time17:50.70Pace5:56.90 Cumilative:Distance3.000Time17:50.70Pace5:56.90
First mile with Armando, the rest alone down the canyon.
Split 2:Distance2.330Time20:20.80Pace8:43.95 Cumilative:Distance5.330Time38:11.50Pace7:09.92

Leg 3:Distance5.000Time39:40.70Pace7:56.14
With William and Stephen.
Leg 4:Distance1.000Time7:45.50Pace7:45.50
With Matthew.

Navy Crocs Miles: 16.35

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

Comments

From steve ash on Tue, Mar 05, 2019 at 11:24:01 from 67.2.2.249

Maybe look for some different running routes and explore? It always helps me when I get that way.

Sun, Mar 03, 2019

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 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.50	1.50	0.00	13.00

Fast Running Friend Workout - 2019-03-04 08:33:50
Workout Totals: Distance13.000Time1:40:55.00Pace7:45.77
Felt stronger today. Total of 13. Did a pickup with Jenny for 0.5 in 3:04, then kept going and ran 2:44 for the next 0.5 to get 5:48 for the mile. Then also did a pickup with Joseph, Jacob, and Bonnie for 1 mile in 5:47 in the afternoon - this is Bonnie PR for down the canyon.
Leg 1:Distance6.000Time47:06.10Pace7:51.02
With Jenny.
Split 1:Distance3.050Time25:01.60Pace8:12.33 Cumilative:Distance3.050Time25:01.60Pace8:12.33
Split 2:Distance0.500Time3:04.90Pace6:09.80 Cumilative:Distance3.550Time28:06.50Pace7:55.07
Split 3:Distance0.500Time2:44.00Pace5:28.00 Cumilative:Distance4.050Time30:50.50Pace7:36.91
Split 4:Distance1.950Time16:15.60Pace8:20.31 Cumilative:Distance6.000Time47:06.10Pace7:51.02

Leg 2:Distance6.000Time46:29.30Pace7:44.88
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Split 1:Distance3.050Time24:21.80Pace7:59.28 Cumilative:Distance3.050Time24:21.80Pace7:59.28
Split 2:Distance1.000Time5:47.70Pace5:47.70 Cumilative:Distance4.050Time30:09.50Pace7:26.79
Split 3:Distance1.950Time16:19.80Pace8:22.46 Cumilative:Distance6.000Time46:29.30Pace7:44.88

Leg 3:Distance1.000Time7:19.60Pace7:19.60
With Matthew and I think maybe Stephen.

Navy Crocs Miles: 13.00

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

Tue, Mar 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.97	0.00	1.00	1.12	12.09

Fast Running Friend Workout - 2019-03-05 09:46:07
Workout Totals: Distance12.100Time1:35:11.30Pace7:52.01
Total of around 12. All intervals down the canyon. Did 3x0.375 with Joseph and Jacob (1:53.8, 1:51.2, 1:50.6) - 0.125 recovery. The target was 1:52.5 - 5:00 pace. We are working on getting used to that pace so we can break 5:00 down the canyon first. Then, once successful, we will try to repeat or at least get close on the track. Bonnie and William did 2x0.25 in around 77 or so - they both were not 100% today. Also did Stephen's workout with William - 4x0.25 with 0.125 recovery with the target of 90 seconds - we were a bit faster. William and Stephen ended up with 7 total today - somewhat on accident.
Leg 1:Distance4.000Time31:45.20Pace7:56.30
With Jenny.
Leg 2:Distance1.350Time10:59.30Pace8:08.37
Warm-up with Joseph, Jacob, Bonnie, William, and Stephen.
Leg 3:Distance2.000Time14:46.10Pace7:23.05
Workout with Joseph and Jacob - part with Bonnie and William - 3x0.375 down the canyon.
Split 1:Distance0.375Time1:53.80Pace5:03.47 Cumilative:Distance0.375Time1:53.80Pace5:03.47
Split 2:Distance0.125Time1:39.80Pace13:18.40 Cumilative:Distance0.500Time3:33.60Pace7:07.20
Split 3:Distance0.375Time1:51.20Pace4:56.53 Cumilative:Distance0.875Time5:24.80Pace6:11.20
Split 4:Distance0.125Time1:26.00Pace11:28.00 Cumilative:Distance1.000Time6:50.80Pace6:50.80
Split 5:Distance0.375Time1:50.60Pace4:54.93 Cumilative:Distance1.375Time8:41.40Pace6:19.20
Split 6:Distance0.625Time6:04.70Pace9:43.52 Cumilative:Distance2.000Time14:46.10Pace7:23.05

Leg 4:Distance3.750Time30:00.70Pace8:00.19
Workout with William and Stephen - 4x0.25 down the canyon.
Split 1:Distance0.250Time1:30.00Pace6:00.00 Cumilative:Distance0.250Time1:30.00Pace6:00.00
Split 2:Distance0.125Time1:35.00Pace12:40.00 Cumilative:Distance0.375Time3:05.00Pace8:13.33
Split 3:Distance0.250Time1:27.20Pace5:48.80 Cumilative:Distance0.625Time4:32.20Pace7:15.52
Split 4:Distance0.125Time1:38.40Pace13:07.20 Cumilative:Distance0.750Time6:10.60Pace8:14.13
Split 5:Distance0.250Time1:28.80Pace5:55.20 Cumilative:Distance1.000Time7:39.40Pace7:39.40
Split 6:Distance0.125Time1:42.30Pace13:38.40 Cumilative:Distance1.125Time9:21.70Pace8:19.29
Split 7:Distance0.250Time1:29.70Pace5:58.80 Cumilative:Distance1.375Time10:51.40Pace7:53.75
Split 8:Distance2.375Time19:09.30Pace8:03.92 Cumilative:Distance3.750Time30:00.70Pace8:00.19

Leg 5:Distance1.000Time7:40.00Pace7:40.00
With Matthew, William, and Stephen.

Navy Crocs Miles: 12.10

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

Wed, Mar 06, 2019

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 - 2019-03-06 09:45:21
Workout Totals: Distance11.000Time1:26:16.20Pace7:50.56
Total of 11. Took it easy today to recovery from yesterday's workout. Usual distances for the kids.
Leg 1:Distance4.000Time31:09.80Pace7:47.45
With Jenny.
Leg 2:Distance6.000Time47:40.60Pace7:56.77
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Leg 3:Distance1.000Time7:25.80Pace7:25.80
With Matthew and William.

Navy Crocs Miles: 11.00

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

Thu, Mar 07, 2019

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

Fast Running Friend Workout - 2019-03-07 10:02:45
Workout Totals: Distance12.000Time1:30:55.20Pace7:34.60
Usual 12 today, usual distances for the kids. Did a mile pickup in 5:39.9 with Joseph and Jacob, first 0.5 was in 2:54 with Bonnie, then we sped up a bit, then a lot in the last quarter which we did in 79.
Leg 1:Distance5.000Time38:47.00Pace7:45.40
Alone.
Leg 2:Distance6.000Time44:44.80Pace7:27.47
With Joseph, Jacob, and Bonnie. Part with William and Stephen.
Split 1:Distance3.050Time23:43.20Pace7:46.62 Cumilative:Distance3.050Time23:43.20Pace7:46.62
Split 2:Distance1.000Time5:39.90Pace5:39.90 Cumilative:Distance4.050Time29:23.10Pace7:15.33
Split 3:Distance1.950Time15:21.70Pace7:52.67 Cumilative:Distance6.000Time44:44.80Pace7:27.47

Leg 3:Distance1.000Time7:23.40Pace7:23.40
With Matthew.

Navy Crocs Miles: 12.00

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

Fri, Mar 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.03	0.00	1.00	0.00	12.03

Fast Running Friend Workout - 2019-03-08 14:13:16
Workout Totals: Distance12.030Time1:32:20.00Pace7:40.52
12 total, more or less usual distances for the kids. Did a mile pickup with Joseph, Jacob, and Bonnie in 5:48. Also Matthew wanted to run in the canyon today, so he did 2 miles, one down in 7:05, then a bit of rest, and one up in 7:47. Then ran 4 more with William, we got some snow and rain on us in the canyon, but once we got out, it was much better.
Leg 1:Distance6.000Time46:07.30Pace7:41.22
With Joseph, Jacob, and Bonnie - part with Stephen.
Split 1:Distance3.050Time24:24.10Pace8:00.03 Cumilative:Distance3.050Time24:24.10Pace8:00.03
Split 2:Distance1.000Time5:48.40Pace5:48.40 Cumilative:Distance4.050Time30:12.50Pace7:27.53
Split 3:Distance1.950Time15:54.80Pace8:09.64 Cumilative:Distance6.000Time46:07.30Pace7:41.22

Leg 2:Distance1.000Time7:05.80Pace7:05.80
With Matthew down the canyon.
Leg 3:Distance1.000Time7:47.00Pace7:47.00
With Matthew up the canyon.
Leg 4:Distance4.030Time31:19.90Pace7:46.48
With William.

Navy Crocs Miles: 12.03

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

Sat, Mar 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.05	1.00	1.00	1.12	17.17

Fast Running Friend Workout - 2019-03-09 11:48:06
Workout Totals: Distance17.175Time2:10:58.90Pace7:37.58
Total of about 16, did 3x0.375 with 0.125 recovery with Joseph and Jacob at 5:00 pace, then 4x0.25 at a bit faster than 90 with William, Stephen, and Bonnie, then a 2 mile tempo in 11:13 (5:37, 5:36) alone - all down the canyon. Also did 6 more with Jenny in the evening with a mile pickup in 6:18.
Leg 1:Distance1.300Time10:41.50Pace8:13.46
Warm-up.
Leg 2:Distance2.000Time15:13.10Pace7:36.55
Workout with Joseph and Jacob.
Split 1:Distance0.375Time1:53.70Pace5:03.20 Cumilative:Distance0.375Time1:53.70Pace5:03.20
Split 2:Distance0.125Time1:32.90Pace12:23.20 Cumilative:Distance0.500Time3:26.60Pace6:53.20
Split 3:Distance0.375Time1:52.80Pace5:00.80 Cumilative:Distance0.875Time5:19.40Pace6:05.03
Split 4:Distance0.125Time1:42.10Pace13:36.80 Cumilative:Distance1.000Time7:01.50Pace7:01.50
Split 5:Distance0.375Time1:52.20Pace4:59.20 Cumilative:Distance1.375Time8:53.70Pace6:28.15
Split 6:Distance0.625Time6:19.40Pace10:07.04 Cumilative:Distance2.000Time15:13.10Pace7:36.55

Leg 3:Distance4.375Time35:21.40Pace8:04.89
Workout with William, Stephen, and Bonnie.
Split 1:Distance0.250Time1:28.00Pace5:52.00 Cumilative:Distance0.250Time1:28.00Pace5:52.00
Split 2:Distance0.125Time1:32.80Pace12:22.40 Cumilative:Distance0.375Time3:00.80Pace8:02.13
Split 3:Distance0.250Time1:29.30Pace5:57.20 Cumilative:Distance0.625Time4:30.10Pace7:12.16
Split 4:Distance0.125Time1:40.00Pace13:20.00 Cumilative:Distance0.750Time6:10.10Pace8:13.47
Split 5:Distance0.250Time1:29.00Pace5:56.00 Cumilative:Distance1.000Time7:39.10Pace7:39.10
Split 6:Distance0.125Time1:37.70Pace13:01.60 Cumilative:Distance1.125Time9:16.80Pace8:14.93
Split 7:Distance0.250Time1:27.00Pace5:48.00 Cumilative:Distance1.375Time10:43.80Pace7:48.22
Split 8:Distance3.000Time24:37.60Pace8:12.53 Cumilative:Distance4.375Time35:21.40Pace8:04.89

Leg 4:Distance2.500Time15:14.80Pace6:05.92
Alone, did a tempo.
Split 1:Distance2.000Time11:13.10Pace5:36.55 Cumilative:Distance2.000Time11:13.10Pace5:36.55
Split 2:Distance0.500Time4:01.70Pace8:03.40 Cumilative:Distance2.500Time15:14.80Pace6:05.92

Leg 5:Distance1.000Time7:26.10Pace7:26.10
With Matthew.
Leg 6:Distance6.000Time47:02.00Pace7:50.33
With Jenny.
Split 1:Distance3.050Time24:15.60Pace7:57.25 Cumilative:Distance3.050Time24:15.60Pace7:57.25
Split 2:Distance1.000Time6:18.80Pace6:18.80 Cumilative:Distance4.050Time30:34.40Pace7:32.94
Split 3:Distance1.950Time16:27.60Pace8:26.46 Cumilative:Distance6.000Time47:02.00Pace7:50.33

Navy Crocs Miles: 17.18

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

Sun, Mar 10, 2019

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 11, 2019

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 - 2019-03-11 14:43:53
Workout Totals: Distance13.000Time1:47:15.40Pace8:15.03
Took it easy today, total of 13. Did a test on Julia to see what her HR is doing at a faster pace. Even though at 8:30 pace her HR is around 170, for the life of her she could not get it above 188 when we picked it up, and she could only run 6:50 down the canyon. So sounds like weak adrenal glands, need to figure out what to do about them. One thing I told her to do is to make sure she gets to bed early and takes naps. Matthew insisted on running on the track. I told him he had to run the first quarter in under 1:45 if I took the trouble to drive him there, or he would not get his standard popsicle for the run. He agreed to the deal. His first lap was 1:38, then he still ran decent - 1:48, 1:49, and all he had to do in the last lap to PR was 1:46, but he just said he did not want the record and coasted in with 1:51 finishing in 7:09. Afterwards, we had a discussion about not letting a bird fly away when you have it in your hands.
Leg 1:Distance6.000Time50:57.00Pace8:29.50
With Julia.
Split 1:Distance3.050Time25:55.40Pace8:29.97 Cumilative:Distance3.050Time25:55.40Pace8:29.97
Split 2:Distance1.000Time6:50.30Pace6:50.30 Cumilative:Distance4.050Time32:45.70Pace8:05.36
Split 3:Distance1.950Time18:11.30Pace9:19.64 Cumilative:Distance6.000Time50:57.00Pace8:29.50

Leg 2:Distance6.000Time49:08.80Pace8:11.47
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Leg 3:Distance1.000Time7:09.60Pace7:09.60
With Matthew and William on the track.

Navy Crocs Miles: 13.00

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

Tue, Mar 12, 2019

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

Fast Running Friend Workout - 2019-03-12 09:48:56
Workout Totals: Distance11.000Time1:26:54.10Pace7:54.01
11 total, paced Sarah to 7:40 mile down the canyon, then in the afternoon did a workout with Joseph and Jacob - 2x0.5 with 0.25 recovery down the canyon. Joseph and I got 2:27.5, 2:29.8. Jacob had 2:28/2:33. Bonnie and William did 2x0.25 with us. Bonnie kept up, William was back a couple of seconds. Stephen had sore throat, so I just had him run easy. More or less usual distances for the kids, except Joseph, Jacob, and William did an extra mile with Matthew.
Leg 1:Distance0.650Time5:02.20Pace7:44.92
Warm-up.
Leg 2:Distance1.000Time7:40.60Pace7:40.60
Paced Sarah.
Leg 3:Distance2.350Time17:21.70Pace7:23.28
More distance.
Leg 4:Distance1.450Time12:16.50Pace8:27.93
Warm-up with the kids.
Leg 5:Distance4.550Time36:55.40Pace8:06.90
Workout with Joseph and Jacob - part with Bonnie and William.
Split 1:Distance0.500Time2:27.50Pace4:55.00 Cumilative:Distance0.500Time2:27.50Pace4:55.00
Split 2:Distance0.250Time2:44.70Pace10:58.80 Cumilative:Distance0.750Time5:12.20Pace6:56.27
Split 3:Distance0.500Time2:29.80Pace4:59.60 Cumilative:Distance1.250Time7:42.00Pace6:09.60
Split 4:Distance3.300Time29:13.40Pace8:51.33 Cumilative:Distance4.550Time36:55.40Pace8:06.90

Leg 6:Distance1.000Time7:37.70Pace7:37.70
With Matthew, Joseph, Jacob, and William.

Navy Crocs Miles: 11.00

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

Wed, Mar 13, 2019

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 - 2019-03-13 15:53:01
Workout Totals: Distance12.000Time1:33:32.50Pace7:47.71
12 total, usual distances for the kids.
Leg 1:Distance6.000Time47:30.80Pace7:55.13
With Joseph and Jacob.
Leg 2:Distance1.000Time7:22.30Pace7:22.30
With Matthew and William.
Leg 3:Distance5.000Time38:39.40Pace7:43.88
Alone.

Navy Crocs Miles: 12.00

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

Thu, Mar 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.13	0.00	2.00	0.00	11.13

Fast Running Friend Workout - 2019-03-14 10:05:06
Workout Totals: Distance11.130Time1:24:46.80Pace7:37.04
Total of 11, 2 mile tempo with Joseph and Jacob in 11:29, Matthew ran a new mile record on the little boy course in 7:05.5 improving by 0.1.
Leg 1:Distance4.000Time31:27.40Pace7:51.85
With Jenny.
Leg 2:Distance6.130Time46:13.90Pace7:32.51
With the kids, tempo run with Joseph and Jacob. I think Bonnie and William ran to the first mile with us in 5:48.
Split 1:Distance0.980Time8:01.00Pace8:10.82 Cumilative:Distance0.980Time8:01.00Pace8:10.82
Split 2:Distance2.000Time11:29.80Pace5:44.90 Cumilative:Distance2.980Time19:30.80Pace6:32.89
Tempo run down the canyon.
Split 3:Distance3.150Time26:43.10Pace8:28.92 Cumilative:Distance6.130Time46:13.90Pace7:32.51

Leg 3:Distance1.000Time7:05.50Pace7:05.50
With Matthew and I think Stephen - new record.

Navy Crocs Miles: 11.13

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

Fri, Mar 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.75	1.00	1.00	0.25	12.00

Fast Running Friend Workout - 2019-03-15 10:29:40
Workout Totals: Distance12.000Time1:31:30.80Pace7:37.57
Usual runs. Kids were on reduced mileage due to the chess tournament tomorrow. I did some pickups. First 1 mile down the canyon in 5:29 which consisted of 0.5 with Jenny in 2:50, followed immediately by another in 2:39. 1 mile with Stephen on the track in 6:28. And 0.25 down the canyon in 72.9 with Joseph, Jacob, and Bonnie.
Leg 1:Distance6.000Time46:27.90Pace7:44.65
With Jenny.
Split 1:Distance3.050Time24:41.00Pace8:05.57 Cumilative:Distance3.050Time24:41.00Pace8:05.57
Split 2:Distance1.000Time5:29.20Pace5:29.20 Cumilative:Distance4.050Time30:10.20Pace7:26.96
Split 3:Distance1.950Time16:17.70Pace8:21.38 Cumilative:Distance6.000Time46:27.90Pace7:44.65

Leg 2:Distance1.000Time7:06.10Pace7:06.10
With Stephen and Matthew.
Leg 3:Distance1.000Time6:28.50Pace6:28.50
With Stephen.
Leg 4:Distance4.000Time31:28.30Pace7:52.08
With Joseph, Jacob, and Bonnie.
Split 1:Distance2.040Time16:11.60Pace7:56.27 Cumilative:Distance2.040Time16:11.60Pace7:56.27
Split 2:Distance0.250Time1:12.60Pace4:50.40 Cumilative:Distance2.290Time17:24.20Pace7:35.98
Split 3:Distance1.710Time14:04.10Pace8:13.63 Cumilative:Distance4.000Time31:28.30Pace7:52.08

Navy Crocs Miles: 12.00

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

Sat, Mar 16, 2019

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

Fast Running Friend Workout - 2019-03-16 17:56:32
Workout Totals: Distance12.000Time1:30:30.50Pace7:32.54
Chess tournament in the morning - Utah Elementary Chess Championship. Results: Jacob 4.5 out 6, 6th place in 6th grade. Managed to hypnotize his opponent into giving him a stalemate in a losing position. William 4 out 6, 14th place in 4th grade. Stephen 3.5 out 6, 27th in 2nd grade. Again pulled off a draw by repetition while losing. Maybe he will be a good businessman. Knows how to reach a compromise, good at managing inventory. Matthew 3 out 6, 15th place in kindergarden. No compromise, goes for the win even when he is losing. Was a queen down in his last game, but hypnotized his opponent into giving it back, and eventually through his persistence won the game. Running-wise I did a total of 12 miles. 3 with Jenny, 3 with Joseph, Jacob, William, and Stephen - 1 of which was with Matthew on the track, and he ran a PR in spite of the post-chess-tournament fatigue of 7:00.6 - almost broke 7:00. I also did a pickup for a mile in 5:34 down the canyon to catch up to Julia, and then ran the last 2 miles of her run with her.
Leg 1:Distance3.000Time22:59.30Pace7:39.77
With Jenny.
Leg 2:Distance6.000Time43:38.60Pace7:16.43
Part alone, part with Julia.
Split 1:Distance3.050Time22:23.60Pace7:20.52 Cumilative:Distance3.050Time22:23.60Pace7:20.52
Split 2:Distance1.000Time5:34.40Pace5:34.40 Cumilative:Distance4.050Time27:58.00Pace6:54.32
Split 3:Distance1.950Time15:40.60Pace8:02.36 Cumilative:Distance6.000Time43:38.60Pace7:16.43

Leg 3:Distance2.000Time16:52.00Pace8:26.00
With Joseph, Jacob, William, and Stephen.
Leg 4:Distance1.000Time7:00.60Pace7:00.60
With Joseph, Jacob, William, Stephen (I think we had him), and Matthew.

Navy Crocs Miles: 12.00

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

Sun, Mar 17, 2019

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 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.19	12.19

Fast Running Friend Workout - 2019-03-18 12:28:45
Workout Totals: Distance12.186Time1:34:45.30Pace7:46.54
Usual runs, total of about 12, Matthew ran 100m on the track in 19.4 - new PR.
Leg 1:Distance4.000Time32:31.00Pace8:07.75
With Jenny.
Leg 2:Distance6.000Time47:14.10Pace7:52.35
With Joseph, Jacob, and Bonnie, part with William, and Stephen.
Leg 3:Distance1.000Time7:08.20Pace7:08.20
With William and Matthew.
Leg 4:Distance1.000Time6:58.60Pace6:58.60
Alone.
Leg 5:Distance0.062Time0:16.90Pace4:32.58
100 with William.
Leg 6:Distance0.062Time0:17.10Pace4:35.81
100 with William.
Leg 7:Distance0.062Time0:19.40Pace5:12.90
100 with Matthew.

Navy Crocs Miles: 12.19

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

Tue, Mar 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.05	1.00	0.00	1.00	11.05

Fast Running Friend Workout - 2019-03-19 09:33:44
Workout Totals: Distance11.050Time1:26:39.30Pace7:50.52
Total of 11. Joseph jumped off a fence onto a nail, so he was not able to run fast today - he jogged 6 miles, though. Jacob and I did 2x0.5 with 0.25 recovery down the canyon. I got 2:26.0, 2:28.6 - he was a step or two ahead of me on both. Then we paced Stephen to a 6:10 mile down the canyon (3:07, 3:03).
Leg 1:Distance4.000Time30:44.70Pace7:41.18
I think this was alone.
Leg 2:Distance1.400Time11:46.30Pace8:24.50
Warm-up with the kids.
Leg 3:Distance1.250Time8:14.60Pace6:35.68
Workout with Jacob.
Split 1:Distance0.500Time2:26.00Pace4:52.00 Cumilative:Distance0.500Time2:26.00Pace4:52.00
Split 2:Distance0.250Time3:20.00Pace13:20.00 Cumilative:Distance0.750Time5:46.00Pace7:41.33
Split 3:Distance0.500Time2:28.60Pace4:57.20 Cumilative:Distance1.250Time8:14.60Pace6:35.68

Leg 4:Distance1.000Time9:00.60Pace9:00.60
Recovery jog.
Leg 5:Distance1.000Time6:10.40Pace6:10.40
Down the canyon with Stephen - new record. William and Jacob helped pace.
Leg 6:Distance1.400Time12:42.90Pace9:04.93
Part with William, Stephen, and Jacob.
Leg 7:Distance1.000Time7:59.80Pace7:59.80
With Matthew.

Navy Crocs Miles: 11.05

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

Wed, Mar 20, 2019

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

Fast Running Friend Workout - 2019-03-20 08:59:23
Workout Totals: Distance13.110Time1:43:05.80Pace7:51.84
Total of 13. Paced Sarah to a 7:32 mile down the canyon - her post-C-section PR. Ran with Julia - she was able to run 6:33 mile today down the canyon. Joseph rested - recovering from jumping on the nail.
Leg 1:Distance0.700Time5:01.20Pace7:10.29
Alone.
Leg 2:Distance1.000Time7:32.60Pace7:32.60
Paced Sarah.
Leg 3:Distance4.300Time31:37.40Pace7:21.26
Alone.
Leg 4:Distance6.000Time50:39.70Pace8:26.62
With Julia, part with Jacob and Bonnie.
Split 1:Distance3.050Time26:52.60Pace8:48.72 Cumilative:Distance3.050Time26:52.60Pace8:48.72
Split 2:Distance1.000Time6:33.40Pace6:33.40 Cumilative:Distance4.050Time33:26.00Pace8:15.31
Split 3:Distance1.950Time17:13.70Pace8:50.10 Cumilative:Distance6.000Time50:39.70Pace8:26.62

Leg 5:Distance0.110Time0:45.20Pace6:50.91
False start with Matthew.
Leg 6:Distance1.000Time7:29.70Pace7:29.70
With Matthew.

Navy Crocs Miles: 13.11

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

Thu, Mar 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.10	0.00	0.00	0.00	11.10

Fast Running Friend Workout - 2019-03-21 09:50:36
Workout Totals: Distance11.100Time1:26:07.80Pace7:45.57
Total of 11. Jacob and I paced Bonnie in the 2 mile tempo down the canyon. She ran a PR of 12:10 (5:56, 6:14). Jacob picked it up at 1.5 (9:02) and ran the last 0.5 in 2:33. I stayed with Bonnie. Joseph just jogged today, still recovering from the nail experience.
Leg 1:Distance4.000Time31:36.70Pace7:54.18
With Jenny.
Leg 2:Distance2.980Time20:53.10Pace7:00.50
With Jacob and Bonnie. Part with William, Stephen, and Joseph.
Split 1:Distance0.980Time8:42.30Pace8:52.96 Cumilative:Distance0.980Time8:42.30Pace8:52.96
Split 2:Distance2.000Time12:10.80Pace6:05.40 Cumilative:Distance2.980Time20:53.10Pace7:00.50

Leg 3:Distance3.120Time26:29.50Pace8:29.46
Cool-down with Joseph, Jacob, and Bonnie.
Leg 4:Distance1.000Time7:08.50Pace7:08.50
With Matthew.

Navy Crocs Miles: 11.10

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

Fri, Mar 22, 2019

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 - 2019-03-22 09:36:33
Workout Totals: Distance12.000Time1:32:22.50Pace7:41.88
Total of 12. Felt some back pain, did not do anything fast. Joseph, Jacob, and Julia were on reduced mileage due to the chess tournament.
Leg 1:Distance4.000Time31:27.80Pace7:51.95
With Jenny.
Leg 2:Distance3.000Time23:56.80Pace7:58.93
With Joseph, Jacob, William and Stephen.
Leg 3:Distance4.000Time29:08.70Pace7:17.18
Alone.
Leg 4:Distance1.000Time7:49.20Pace7:49.20
With Matthew and William.

Navy Crocs Miles: 12.00

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

Sat, Mar 23, 2019

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 - 2019-03-23 11:46:18
Workout Totals: Distance14.000Time1:45:14.90Pace7:31.06
Special day for Matthew today - he broke 7:00 in the mile with 6:56.7 on the Orem High track. William, Stephen, Joseph, and Jacob paced him. I was having back pain issues, so I lagged behind a bit in the first lap, then caught up at the end of it once I was better warmed up. His splits were 1:36, 1:46, 1:48, 1:43. I ordered him a laptop today. Today also was the second day of the Utah Highschool/Junior High Chess Championship - results: Jacob 2.5/5, Joseph 2/5, Julia 2/5. I was able to get in 14 miles in spite of the back pain and the chess tournament - but no tempo running.
Leg 1:Distance4.000Time31:38.70Pace7:54.68
With Stephen.
Leg 2:Distance6.000Time43:00.90Pace7:10.15
Alone.
Leg 3:Distance1.000Time6:56.70Pace6:56.70
Matthew's epic sub-7:00 mile.
Leg 4:Distance3.000Time23:38.60Pace7:52.87
With Joseph, Jacob, and William.

Navy Crocs Miles: 14.00

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

Sun, Mar 24, 2019

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 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.50	2.00	0.00	13.00

Fast Running Friend Workout - 2019-03-25 08:53:54
Workout Totals: Distance12.996Time1:41:48.70Pace7:50.04
Total of 13. Usual distances for the kids. Did a mile down the canyon in 5:44.8 with William in the AM, then another mile down the canyon with Joseph and Jacob in 5:45.4 in the PM - Bonnie ran 6:04. Matthew ran a PR in the 800 on the track - 3:14.8 (1:34, 1:40).
Leg 1:Distance6.000Time47:29.90Pace7:54.98
With William.
Split 1:Distance3.050Time25:04.80Pace8:13.38 Cumilative:Distance3.050Time25:04.80Pace8:13.38
Split 2:Distance1.000Time5:44.80Pace5:44.80 Cumilative:Distance4.050Time30:49.60Pace7:36.69
Split 3:Distance1.950Time16:40.30Pace8:32.97 Cumilative:Distance6.000Time47:29.90Pace7:54.98

Leg 2:Distance6.000Time46:16.10Pace7:42.68
With Joseph, Jacob, and Bonnie - part with Stephen.
Split 1:Distance3.050Time24:16.10Pace7:57.41 Cumilative:Distance3.050Time24:16.10Pace7:57.41
Split 2:Distance1.000Time5:45.30Pace5:45.30 Cumilative:Distance4.050Time30:01.40Pace7:24.79
Split 3:Distance1.950Time16:14.70Pace8:19.85 Cumilative:Distance6.000Time46:16.10Pace7:42.68

Leg 3:Distance0.190Time1:44.10Pace9:07.89
Warm-up with Matthew.
Leg 4:Distance0.496Time3:14.80Pace6:32.74
800 with Matthew.
Leg 5:Distance0.310Time3:03.80Pace9:52.90
Cool-down with Matthew.

Navy Crocs Miles: 13.00

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

Tue, Mar 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.65	0.00	3.25	0.00	14.90

Fast Running Friend Workout - 2019-03-26 10:11:12
Workout Totals: Distance14.898Time1:55:09.40Pace7:43.78
Total of 14 today. Did a 2 mile tempo down the canyon in 11:17.9, then 2x0.5 with William and Stephen at 6:00 pace, then ran with Matthew - he set a 400 PR - 87.6 (42,45). Joseph and Jacob did 2x0.5 with 0.25 recovery - Joseph - 2:29, 2:33, Jacob - 2:30, 2:34.
Leg 1:Distance6.000Time46:57.10Pace7:49.52
With Jenny.
Leg 2:Distance1.950Time15:51.80Pace8:08.10
Warm-up, part with the kids.
Leg 3:Distance2.000Time11:17.90Pace5:38.95
Tempo run down the canyon.
Leg 4:Distance0.250Time2:13.40Pace8:53.60
Recovery jog.
Leg 5:Distance1.250Time9:10.70Pace7:20.56
Workout with William and Stephen.
Split 1:Distance0.500Time2:59.80Pace5:59.60 Cumilative:Distance0.500Time2:59.80Pace5:59.60
Split 2:Distance0.250Time3:10.60Pace12:42.40 Cumilative:Distance0.750Time6:10.40Pace8:13.87
Split 3:Distance0.500Time3:00.30Pace6:00.60 Cumilative:Distance1.250Time9:10.70Pace7:20.56

Leg 6:Distance1.450Time11:53.10Pace8:11.79
Cool-down.
Leg 7:Distance0.250Time2:23.50Pace9:34.00
Warm-up with Matthew.
Leg 8:Distance0.250Time1:40.40Pace6:41.60
Matthew's attempt at improving 800 record - stopped him after the first lap.
Leg 9:Distance0.250Time2:31.90Pace10:07.60
A recovery jog with Matthew.
Leg 10:Distance0.248Time1:27.60Pace5:53.23
Matthew's 400 record.
Leg 11:Distance1.000Time9:42.00Pace9:42.00
With our friend Stephen.

Navy Crocs Miles: 14.90

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

Wed, Mar 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.16	0.00	0.25	0.00	13.41

Fast Running Friend Workout - 2019-03-27 08:47:37
Workout Totals: Distance13.406Time1:46:30.50Pace7:56.69
Total of a bit over 13. More or less usual runs for the kids. Matthew ran 200 in 42.7, new record, though rather weak as he had split 42 something in a 400 before. Bella did 200 in 1:16 holding my hand on the track - new record.
Leg 1:Distance0.700Time4:53.70Pace6:59.57
Alone.
Leg 2:Distance1.000Time7:43.50Pace7:43.50
With Sarah.
Leg 3:Distance4.300Time32:21.10Pace7:31.42
Leg 4:Distance6.000Time49:57.30Pace8:19.55
With Julia and other kids (part).
Split 1:Distance3.050Time26:28.00Pace8:40.66 Cumilative:Distance3.050Time26:28.00Pace8:40.66
Split 2:Distance1.000Time6:43.40Pace6:43.40 Cumilative:Distance4.050Time33:11.40Pace8:11.70
Split 3:Distance1.950Time16:45.90Pace8:35.85 Cumilative:Distance6.000Time49:57.30Pace8:19.55

Leg 5:Distance0.124Time1:16.20Pace10:14.52
200 with Bella and Matthew.
Leg 6:Distance0.122Time0:58.60Pace8:00.33
False start with Mary.
Leg 7:Distance0.248Time1:39.90Pace6:42.82
With Matthew.
Leg 8:Distance0.043Time0:20.80Pace8:03.72
Another false start with Mary.
Leg 9:Distance0.621Time5:53.20Pace9:28.76
With Matthew.
Leg 10:Distance0.124Time0:43.50Pace5:50.81
With Matthew.
Leg 11:Distance0.124Time0:42.70Pace5:44.35
With Matthew.

Navy Crocs Miles: 13.41

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

Thu, Mar 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	2.00	0.06	12.10

Fast Running Friend Workout - 2019-03-28 09:38:41
Workout Totals: Distance12.099Time1:31:55.40Pace7:35.86
Total of 12. Did a 2 mile tempo down the canyon with Joseph and Jacob. We went through the first mile in 5:38, then Joseph fell back, Jacob hung on, but struggled some. Jacob and I got 11:20, Joseph 11:40. More or less usual distances for everybody. Matthew improved his 200 to 42.5.
Leg 1:Distance0.980Time8:09.70Pace8:19.69
With Joseph and Jacob.
Leg 2:Distance2.000Time11:40.60Pace5:50.30
With Joseph and Jacob - tempo down the canyon.
Split 1:Distance2.000Time11:20.10Pace5:40.05 Cumilative:Distance2.000Time11:20.10Pace5:40.05
Jacob and I.
Split 2:Distance0.000Time0:20.50Pace0:00.00 Cumilative:Distance2.000Time11:40.60Pace5:50.30
Joseph.

Leg 3:Distance3.120Time26:35.30Pace8:31.31
Leg 4:Distance0.180Time1:41.20Pace9:22.22
With Matthew.
Leg 5:Distance0.250Time1:39.80Pace6:39.20
With Matthew.
Leg 6:Distance0.375Time3:32.50Pace9:26.67
With Matthew.
Leg 7:Distance0.124Time0:42.50Pace5:42.74
With Matthew.
Leg 8:Distance0.070Time0:38.10Pace9:04.29
With Matthew.
Leg 9:Distance5.000Time37:15.70Pace7:27.14
Alone, did a pickup at the end uphill for 100 meters.
Split 1:Distance4.938Time36:55.90Pace7:28.74 Cumilative:Distance4.938Time36:55.90Pace7:28.74
Split 2:Distance0.062Time0:19.80Pace5:19.35 Cumilative:Distance5.000Time37:15.70Pace7:27.14

Navy Crocs Miles: 12.10

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

Fri, Mar 29, 2019

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 - 2019-03-29 09:31:03
Workout Totals: Distance12.000Time1:35:25.30Pace7:57.11
Total of 12, usual distances for the kids.
Leg 1:Distance6.000Time47:42.90Pace7:57.15
I think this was with Jenny.
Leg 2:Distance1.000Time7:56.40Pace7:56.40
With Matthew.
Leg 3:Distance5.000Time39:46.00Pace7:57.20
With Stephen and William - I think.

Navy Crocs Miles: 12.00

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

Sat, Mar 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.97	0.00	5.00	0.12	16.09

Fast Running Friend Workout - 2019-03-30 09:06:14
Workout Totals: Distance16.099Time2:00:14.80Pace7:28.15
Total of 16 in two runs. First did 10 with a 5 mile tempo down the canyon in 29:27. Splits 5:57, 5:58, 5:55, 5:53, 5:44. Joseph ran the first 3 with me (17:50), Jacob last 3 (17:32). Usual Saturday distances for the kids. Matthew got a big 200 PR of 39.1.
Leg 1:Distance2.480Time20:20.10Pace8:11.98
Warm-up with Joseph, part with Jacob.
Leg 2:Distance5.000Time29:27.20Pace5:53.44
5 mile tempo run down the canyon, first 3 with Joseph, last 3 with Jacob.
Leg 3:Distance2.620Time22:21.00Pace8:31.83
Cool-down with Joseph and Jacob.
Leg 4:Distance5.000Time39:52.70Pace7:58.54
With William and Bonnie.
Leg 5:Distance0.875Time7:34.70Pace8:39.66
With Matthew.
Leg 6:Distance0.124Time0:39.10Pace5:15.32
With Matthew.

Navy Crocs Miles: 16.10

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

Sun, Mar 31, 2019

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 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	1.00	0.06	13.06

Fast Running Friend Workout - 2019-04-01 09:44:15
Workout Totals: Distance13.062Time1:44:03.40Pace7:57.98
Total of 13, usual distances for the kids. Did a mile pickup down the canyon with William in 5:45. Matthew ran a PR in 100 - 18.9.
Leg 1:Distance6.000Time47:57.70Pace7:59.62
With William - part with Jenny.
Split 1:Distance3.050Time25:15.30Pace8:16.82 Cumilative:Distance3.050Time25:15.30Pace8:16.82
Split 2:Distance1.000Time5:45.10Pace5:45.10 Cumilative:Distance4.050Time31:00.40Pace7:39.36
Split 3:Distance1.950Time16:57.30Pace8:41.69 Cumilative:Distance6.000Time47:57.70Pace7:59.62

Leg 2:Distance6.000Time47:47.20Pace7:57.87
With Joseph, Jacob, and Bonnie - part with Stephen.
Leg 3:Distance1.000Time7:59.60Pace7:59.60
With Matthew.
Leg 4:Distance0.062Time0:18.90Pace5:04.35
100 with Matthew.

Navy Crocs Miles: 13.06

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

Tue, Apr 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.49	0.00	2.62	0.00	13.11

Fast Running Friend Workout - 2019-04-02 10:00:26
Workout Totals: Distance13.118Time1:39:06.90Pace7:33.34
Total of 13. Did a 3 mile fartlek with Jacob down the canyon in 17:40 with the fast intervals 3x0.625 + 0.75 at 5:36 pace, and recoveries at 8:00 pace for 0.125 between each. Joseph made it only through part of it. Otherwise, everybody else ran easy except Matthew. He has been on a track obsession, insists on going to the track every day and trying for some kind of a record. Today he tried for 400, but missed it by 1.1 - he was on pace at 300, but then when I told him to kick he started talking back "I am already kicking!" and that cost him the record. It is better to struggle to learn to accept feedback at the age of 6 than to never develop the skill :-)
Leg 1:Distance0.480Time4:07.10Pace8:34.79
Warm-up with Joseph and Jacob.
Leg 2:Distance3.000Time17:40.20Pace5:53.40
3 mile fartlek with Joseph and Jacob - Joseph made it through the first 2 fast intervals, got dropped in the third, and did not go for the forth. Jacob got through all of it.
Split 1:Distance0.625Time3:28.40Pace5:33.44 Cumilative:Distance0.625Time3:28.40Pace5:33.44
Split 2:Distance0.125Time0:55.10Pace7:20.80 Cumilative:Distance0.750Time4:23.50Pace5:51.33
Split 3:Distance0.625Time3:30.30Pace5:36.48 Cumilative:Distance1.375Time7:53.80Pace5:44.58
Split 4:Distance0.125Time1:01.20Pace8:09.60 Cumilative:Distance1.500Time8:55.00Pace5:56.67
Split 5:Distance0.625Time3:29.20Pace5:34.72 Cumilative:Distance2.125Time12:24.20Pace5:50.21
Split 6:Distance0.125Time1:05.00Pace8:40.00 Cumilative:Distance2.250Time13:29.20Pace5:59.64
Split 7:Distance0.750Time4:11.00Pace5:34.67 Cumilative:Distance3.000Time17:40.20Pace5:53.40

Leg 3:Distance2.640Time22:08.90Pace8:23.37
Cool-down with Joseph and Jacob.
Leg 4:Distance2.000Time16:32.20Pace8:16.10
With Stephen and Bonnie.
Leg 5:Distance2.000Time16:24.40Pace8:12.20
With William, Stephen, and Bonnie.
Leg 6:Distance2.000Time15:07.30Pace7:33.65
With William and Bonnie.
Leg 7:Distance0.750Time5:38.10Pace7:30.80
With Matthew.
Leg 8:Distance0.248Time1:28.70Pace5:57.66
With Matthew.

Navy Crocs Miles: 13.12

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

Wed, Apr 03, 2019

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 - 2019-04-03 09:45:35
Workout Totals: Distance13.000Time1:42:02.10Pace7:50.93
Total of 13. Julia did a mile on the track in 6:48.2. We are trying a new method to try to repair her adrenal glands - 3 miles a day, twice a week 4x60m with 3 downhill and 1 uphill, and 1 mile time trial on the track to see how well the method is working. Today was just to establish a baseline. Her HR gradually climbed to 187 on the third lap, but then had a dip to 185 during the last lap. She was able to get it up to 190 over the last 50 meters but it was very hard for her. Matthew ran another mile PR of 6:54.8 - splits 1:39, 1:43, 1:46, and 1:44.
Leg 1:Distance1.020Time9:10.70Pace8:59.90
Warm-up with Julia.
Leg 2:Distance1.000Time6:48.20Pace6:48.20
1 mile on the track with Julia.
Leg 3:Distance0.980Time9:17.20Pace9:28.57
Cool-down with Julia.
Leg 4:Distance3.000Time22:19.70Pace7:26.57
Alone.
Leg 5:Distance6.000Time47:31.50Pace7:55.25
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Leg 6:Distance1.000Time6:54.80Pace6:54.80
With Joseph, Jacob, William, Stephen and Matthew on the track - Matthew's new record.

Navy Crocs Miles: 13.00

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

Thu, Apr 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.13	1.00	2.00	0.12	14.25

Fast Running Friend Workout - 2019-04-04 09:07:05
Workout Totals: Distance14.254Time1:46:25.10Pace7:27.95
Total of a bit over 13, I think. In the morning paced Sarah through 1 mile down the canyon with Jenny in 7:21. In the afternoon, paced Bonnie with Joseph and Jacob through a 2 mile PR down the canyon of 12:00.5. They picked it up in the last 0.5, but did not have much juice - Joseph ran 2:41 (11:43), Jacob 2:47 (11:49). William did the first mile with us in 6:00. Stephen ran a PR of 6:09.8 down the canyon in spite of a headwind and a side-ache. He is getting tougher.
Leg 1:Distance0.700Time5:08.00Pace7:20.00
With Jenny.
Leg 2:Distance1.000Time7:21.90Pace7:21.90
With Jenny and Sarah.
Leg 3:Distance4.300Time31:24.10Pace7:18.16
Alone.
Leg 4:Distance0.980Time8:22.00Pace8:32.24
Warm-up with the kids.
Leg 5:Distance2.000Time12:00.50Pace6:00.25
With Joseph, Jacob, and Bonnie for the first 1.5, then Joseph and Jacob took off. William ran the first mile with us.
Leg 6:Distance0.750Time6:32.30Pace8:43.07
With Stephen.
Leg 7:Distance1.000Time6:09.80Pace6:09.80
With Stephen.
Leg 8:Distance2.400Time20:53.60Pace8:42.33
With Stephen.
Leg 9:Distance1.000Time7:54.60Pace7:54.60
With Matthew.
Leg 10:Distance0.062Time0:19.30Pace5:11.29
With Matthew.
Leg 11:Distance0.062Time0:19.00Pace5:06.45
With Matthew.

Navy Crocs Miles: 14.25

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

Fri, Apr 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	2.00	0.00	12.10

Fast Running Friend Workout - 2019-04-05 10:01:57
Workout Totals: Distance12.100Time1:32:41.00Pace7:39.59
Total of 13. William redeemed himself from his fiasco the day before and ran a PR for 2 miles down the canyon of 11:45.6 (5:51, 5:54). Usual day otherwise.
Leg 1:Distance0.980Time8:01.70Pace8:11.53
With William.
Leg 2:Distance2.000Time11:45.60Pace5:52.80
With William.
Leg 3:Distance2.120Time18:16.30Pace8:37.12
With William.
Leg 4:Distance6.000Time46:39.60Pace7:46.60
With Joseph and Jacob - part with Stephen.
Leg 5:Distance1.000Time7:57.80Pace7:57.80
With Matthew and Stephen.

Navy Crocs Miles: 12.10

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

Sat, Apr 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.10	0.00	5.00	0.00	16.10

Fast Running Friend Workout - 2019-04-06 07:26:38
Workout Totals: Distance16.100Time1:59:15.50Pace7:24.44
General Conference today, so we ran a bit earlier. Did 10 before the first session with Chad. Joseph and Jacob did 9.5. Chad and I did a 5 mile tempo down the canyon in 29:09 (5:57, 5:57, 5:49, 5:50, 5:36). Joseph did the first 3 (17:43), Jacob last 3 (17:14 as he started a bit later). Then in between the sessions did 5 with William and Stephen, and 1 more with William and Matthew between the afternoon and the Priesthood sessions.
Leg 1:Distance2.480Time20:32.90Pace8:17.14
Warm-up with Joseph, Jacob, Chad, and Bruce.
Leg 2:Distance5.000Time29:09.40Pace5:49.88
With Chad, first 3 with Joseph, last 3 with Jacob.
Leg 3:Distance2.620Time22:07.90Pace8:26.83
Cool-down with Chad, Joseph, and Jacob.
Leg 4:Distance5.000Time39:47.00Pace7:57.40
With William and Stephen.
Leg 5:Distance1.000Time7:38.30Pace7:38.30
With Matthew and William.

Navy Crocs Miles: 16.10

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

Sun, Apr 07, 2019

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 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.50	0.00	0.00	13.00

Fast Running Friend Workout - 2019-04-08 08:45:02
Workout Totals: Distance13.000Time1:41:29.10Pace7:48.39
Easy runs today, total of 13 for me, usual distances for everybody except Stephen - his foot was hurting, so he ran only 3.
Leg 1:Distance6.000Time47:58.10Pace7:59.68
With William.
Leg 2:Distance6.000Time46:20.60Pace7:43.43
With Joseph and Jacob, part with Stephen.
Leg 3:Distance0.496Time3:15.30Pace6:33.75
800 with Matthew.
Leg 4:Distance0.504Time3:55.10Pace7:46.47
Cool-down with Matthew.

Navy Crocs Miles: 13.00

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

Tue, Apr 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.54	0.50	2.62	0.00	12.66

Fast Running Friend Workout - 2019-04-09 08:50:40
Workout Totals: Distance12.660Time1:34:32.20Pace7:28.04
Total of 12.5. Did a workout with Jacob - same as last week, 3 miles total in 17:32 alternating 0.625 targeting 5:36 pace and 0.125 targeting 8:00 pace, with the last interval being 0.75. Our pace on the fast intervals eventually migrated to around 5:30 range, and we were pretty much right on target on the recoveries. Jacob did the whole workout. Joseph struggled through the first two intervals, but kept up, got dropped in the middle of the third and ran 3:41 on it, then he was done. We need to work on mental toughness for him - short recoveries especially at a brisk pace mess with his brain, which is why we are practicing this workout. Stephen ran only 2 miles today - his foot was hurting. William did 4. Jenny 5, Julia 3. In the evening I ran with Matthew. He wanted to go to the track and try for a record. I tried something different with him. I told him I would run the pace for his record as evenly as I could possibly manage it, and his job was to stay ahead of me. That seemed to work - even though it was late, dark, and wet, he ran 3:14.6 800 PR (1:35, 1:39).
Leg 1:Distance0.980Time8:25.60Pace8:35.92
Warm-up with Joseph, Jacob, and Stephen.
Leg 2:Distance3.000Time17:32.40Pace5:50.80
Workout with Joseph (part) and Jacob.
Split 1:Distance0.625Time3:28.40Pace5:33.44 Cumilative:Distance0.625Time3:28.40Pace5:33.44
Split 2:Distance0.125Time0:57.20Pace7:37.60 Cumilative:Distance0.750Time4:25.60Pace5:54.13
Split 3:Distance0.625Time3:30.50Pace5:36.80 Cumilative:Distance1.375Time7:56.10Pace5:46.25
Split 4:Distance0.125Time1:01.40Pace8:11.20 Cumilative:Distance1.500Time8:57.50Pace5:58.33
Split 5:Distance0.625Time3:26.50Pace5:30.40 Cumilative:Distance2.125Time12:24.00Pace5:50.12
Split 6:Distance0.125Time1:01.00Pace8:08.00 Cumilative:Distance2.250Time13:25.00Pace5:57.78
Split 7:Distance0.750Time4:07.40Pace5:29.87 Cumilative:Distance3.000Time17:32.40Pace5:50.80

Leg 3:Distance2.680Time21:42.80Pace8:06.12
Cool-down with Joseph and Jacob.
Leg 4:Distance5.000Time39:32.70Pace7:54.54
With Jenny.
Leg 5:Distance0.496Time3:14.60Pace6:32.34
Matthew's 800 meter record.
Leg 6:Distance0.504Time4:04.10Pace8:04.33
Cool-down with Matthew.

Navy Crocs Miles: 12.66

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

Wed, Apr 10, 2019

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 - 2019-04-10 12:33:22
Workout Totals: Distance13.000Time1:39:26.50Pace7:38.96
Total of 13, easy pace, more or less usual runs for everybody.
Leg 1:Distance6.000Time46:45.40Pace7:47.57
With Joseph and Jacob. Part with William and Stephen.
Leg 2:Distance6.000Time44:57.00Pace7:29.50
Alone.
Leg 3:Distance1.000Time7:44.10Pace7:44.10
With Matthew on the big boy course.

Navy Crocs Miles: 13.00

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

Thu, Apr 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.01	0.00	1.25	0.50	15.76

Fast Running Friend Workout - 2019-04-11 09:16:44
Workout Totals: Distance15.760Time1:59:01.50Pace7:33.14
Total of 15+ miles. Did a redemption workout with Joseph - same as Tuesday, except only two miles. We did it in 11:33.9, and he hit everything on target or better. Last 0.5 in 2:41, I was happy about that. To motivate him he raced William over two miles who was running a steady pace, and Jacob was pacing him. Unfortunately William was in a bad mood today and after the first 1.25 at a bit over 6:00 pace he just eased to a jog and finished the 2 mile stretch in 12:27. Jacob maintained the tempo pace and finished in 12:03. Ran with Chris Luciano in the evening.
Leg 1:Distance0.980Time8:14.30Pace8:24.39
Warm-up with Joseph, Jacob, and William.
Leg 2:Distance2.000Time11:33.90Pace5:46.95
Workout with Joseph.
Split 1:Distance0.625Time3:28.50Pace5:33.60 Cumilative:Distance0.625Time3:28.50Pace5:33.60
Split 2:Distance0.125Time0:55.90Pace7:27.20 Cumilative:Distance0.750Time4:24.40Pace5:52.53
Split 3:Distance0.625Time3:27.30Pace5:31.68 Cumilative:Distance1.375Time7:51.70Pace5:43.05
Split 4:Distance0.125Time1:00.90Pace8:07.20 Cumilative:Distance1.500Time8:52.60Pace5:55.07
Split 5:Distance0.500Time2:41.30Pace5:22.60 Cumilative:Distance2.000Time11:33.90Pace5:46.95

Leg 3:Distance3.180Time25:34.30Pace8:02.48
Cool-down with Joseph, Jacob, and William.
Leg 4:Distance8.600Time1:05:45.10Pace7:38.73
Most of it with Chris.
Leg 5:Distance1.000Time7:53.90Pace7:53.90
With Matthew on the big boy course.

Navy Crocs Miles: 15.76

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

Fri, Apr 12, 2019

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

Fast Running Friend Workout - 2019-04-12 08:52:57
Workout Totals: Distance13.500Time1:47:07.60Pace7:56.12
Total of 13.5. Easy runs. Usual distance for everybody.
Leg 1:Distance6.000Time47:41.70Pace7:56.95
With William (part) and Jacob.
Leg 2:Distance6.000Time46:49.10Pace7:48.18
With Joseph and Stephen(part).
Leg 3:Distance1.000Time7:42.70Pace7:42.70
With Matthew on the big boy course.
Leg 4:Distance0.500Time4:54.10Pace9:48.20
With Mary.

Navy Crocs Miles: 13.50

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

Sat, Apr 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.98	0.00	5.00	0.00	16.98

Fast Running Friend Workout - 2019-04-13 10:04:48
Workout Totals: Distance16.980Time2:00:38.80Pace7:06.31
Joseph, Jacob, and Julia took the ACT in the morning today. So I did 10+ on my own in the morning with a 5 mile tempo down the canyon in 28:52 - splits 5:47, 5:50, 5:44, 5:49, 5:42. There was some headwind, but it was not terrible. Then I ran with Mary, and then took all of the boys including Matthew to the canyon for a run. First we paced Matthew through 3 miles down the canyon in 22:30 (7:19, 7:28, 7:43). Then Sarah picked him up, and I ran back to the car with the rest of the boys with the exception of Stephen who ran home (total of 5). Joseph, Jacob, and William ended up with a bit over 6.
Leg 1:Distance2.480Time18:34.20Pace7:29.27
Warm-up.
Leg 2:Distance5.000Time28:52.60Pace5:46.52
5 mile tempo down the canyon.
Leg 3:Distance2.680Time19:59.60Pace7:27.61
Cool-down.
Leg 4:Distance0.150Time1:37.10Pace10:47.33
False start with Mary.
Leg 5:Distance0.500Time4:55.10Pace9:50.20
With Mary for real.
Leg 6:Distance0.120Time0:55.50Pace7:42.50
Warm-up with Matthew, Joseph, Jacob, William, and Stephen.
Leg 7:Distance3.000Time22:30.80Pace7:30.27
With Matthew, Joseph, Jacob, and William down the canyon.
Leg 8:Distance3.050Time23:13.90Pace7:37.02
With Joseph, Jacob, and William.

Neon Crocs 2 Miles: 16.98

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

Sun, Apr 14, 2019

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 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	1.00	0.00	13.00

Fast Running Friend Workout - 2019-04-15 08:53:52
Workout Totals: Distance13.000Time1:41:42.20Pace7:49.40
Usual runs, total of 13 for me, did a mile picking down the canyon in 5:49 with Joseph and Bonnie.
Leg 1:Distance6.000Time47:26.50Pace7:54.42
With Jacob and William.
Leg 2:Distance6.000Time46:22.30Pace7:43.72
With Joseph and Bonnie.
Split 1:Distance3.050Time24:38.20Pace8:04.66 Cumilative:Distance3.050Time24:38.20Pace8:04.66
Split 2:Distance1.000Time5:49.10Pace5:49.10 Cumilative:Distance4.050Time30:27.30Pace7:31.19
Split 3:Distance1.950Time15:55.00Pace8:09.74 Cumilative:Distance6.000Time46:22.30Pace7:43.72

Leg 3:Distance1.000Time7:53.40Pace7:53.40
With Matthew - big boy course.

Neon Crocs 2 Miles: 13.00

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

Tue, Apr 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.54	0.00	2.62	0.00	12.16

Fast Running Friend Workout - 2019-04-16 08:44:23
Workout Totals: Distance12.160Time1:28:11.70Pace7:15.17
Total of 12. Did 3 miles with Jacob in 17:39 alternating 0.625 at 5:36 pace (target) with recovery 0.125 at 8:00 pace (target) with the last one being 0.75. Joseph made it with us through the first 3 intervals completely, but then got dropped at around 0.3 in the middle of the last one and finished 0.625 in 3:40. Usual distances for the kids.
Leg 1:Distance0.480Time4:11.70Pace8:44.38
Warm-up with the kids.
Leg 2:Distance3.000Time17:39.30Pace5:53.10
Workout with Jacob, part with Joseph.
Split 1:Distance0.625Time3:27.60Pace5:32.16 Cumilative:Distance0.625Time3:27.60Pace5:32.16
Split 2:Distance0.125Time0:55.30Pace7:22.40 Cumilative:Distance0.750Time4:22.90Pace5:50.53
Split 3:Distance0.625Time3:29.90Pace5:35.84 Cumilative:Distance1.375Time7:52.80Pace5:43.85
Split 4:Distance0.125Time0:59.60Pace7:56.80 Cumilative:Distance1.500Time8:52.40Pace5:54.93
Split 5:Distance0.625Time3:29.50Pace5:35.20 Cumilative:Distance2.125Time12:21.90Pace5:49.13
Split 6:Distance0.125Time1:04.90Pace8:39.20 Cumilative:Distance2.250Time13:26.80Pace5:58.58
Split 7:Distance0.750Time4:12.50Pace5:36.67 Cumilative:Distance3.000Time17:39.30Pace5:53.10

Leg 3:Distance2.680Time21:12.90Pace7:54.96
Cool-down with Jacob.
Leg 4:Distance5.000Time37:26.70Pace7:29.34
Alone.
Leg 5:Distance1.000Time7:41.10Pace7:41.10
With Matthew (big boy course).

Neon Crocs 2 Miles: 12.16

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

Wed, Apr 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.72	0.00	1.00	0.00	14.72

Fast Running Friend Workout - 2019-04-17 09:26:39
Workout Totals: Distance14.720Time1:54:06.90Pace7:45.14
Ran with some of the kids in the morning, then with Chris at night.
Leg 1:Distance1.020Time8:49.50Pace8:39.12
Warm-up with Julia.
Leg 2:Distance1.000Time6:43.70Pace6:43.70
With Julia on the track.
Leg 3:Distance0.980Time9:12.50Pace9:23.78
Cool-down with Julia.
Leg 4:Distance1.000Time7:40.50Pace7:40.50
With Matthew, Jenny, and Stephen on the big boy course.
Leg 5:Distance2.000Time15:54.60Pace7:57.30
With Stephen and Jenny (I think).
Leg 6:Distance8.720Time1:05:46.10Pace7:32.53
With Chris. Did a mile pickup down the canyon in 5:37 into a headwind.
Split 1:Distance4.400Time33:35.20Pace7:38.00 Cumilative:Distance4.400Time33:35.20Pace7:38.00
Split 2:Distance1.000Time5:37.40Pace5:37.40 Cumilative:Distance5.400Time39:12.60Pace7:15.67
Split 3:Distance3.320Time26:33.50Pace7:59.97 Cumilative:Distance8.720Time1:05:46.10Pace7:32.53

Neon Crocs 2 Miles: 14.72

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

Thu, Apr 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.40	0.00	1.25	0.50	12.15

Fast Running Friend Workout - 2019-04-18 09:12:01
Workout Totals: Distance12.150Time1:31:27.20Pace7:31.62
Total of 12 today. We did an interesting workout. Jacob (pacer) and William started on a 2 mile tempo 30 seconds ahead of myself and Joseph. Joseph had the target of 2x0.625 + 0.5 with 0.125 recovery in between. He could run the recoveries as slow as he wanted, but he had to hit 5:36 pace on the intervals or else he lost the race automatically. William just ran steady. So William split 6:00, 5:52 to finish in 11:52. Joseph and I caught him with 600 to go and we ended up with 11:14 for 2 miles.
Leg 1:Distance0.980Time8:13.30Pace8:23.37
Warm-up with the boys.
Leg 2:Distance2.000Time11:14.50Pace5:37.25
Workout with Joseph.
Split 1:Distance0.625Time3:29.30Pace5:34.88 Cumilative:Distance0.625Time3:29.30Pace5:34.88
Split 2:Distance0.125Time0:51.40Pace6:51.20 Cumilative:Distance0.750Time4:20.70Pace5:47.60
Split 3:Distance0.625Time3:25.70Pace5:29.12 Cumilative:Distance1.375Time7:46.40Pace5:39.20
Split 4:Distance0.125Time0:49.50Pace6:36.00 Cumilative:Distance1.500Time8:35.90Pace5:43.93
Split 5:Distance0.500Time2:38.60Pace5:17.20 Cumilative:Distance2.000Time11:14.50Pace5:37.25

Leg 3:Distance3.170Time26:59.30Pace8:30.82
Cool-down with the boys.
Leg 4:Distance1.000Time8:02.00Pace8:02.00
With Matthew.
Leg 5:Distance5.000Time36:58.10Pace7:23.62
Alone.

Neon Crocs 2 Miles: 12.15

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

Fri, Apr 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.45	0.00	0.00	0.00	16.45

Fast Running Friend Workout - 2019-04-19 09:20:58
Workout Totals: Distance16.450Time2:07:21.30Pace7:44.52
Total of a bit over 16 miles. Paced Sarah through 2 miles down the canyon in 16:01 - her first 2 mile tempo after the birth of Leigha.
Leg 1:Distance0.980Time6:54.50Pace7:02.96
With Jacob, William, and Stephen.
Leg 2:Distance2.000Time16:01.20Pace8:00.60
With Jacob, William, and Stephen pacing Sarah.
Leg 3:Distance3.170Time24:09.20Pace7:37.16
I think this was with Jacob.
Leg 4:Distance9.300Time1:12:20.70Pace7:46.74
Most of this was with Chris.
Leg 5:Distance1.000Time7:55.70Pace7:55.70
With Matthew.

Neon Crocs 2 Miles: 16.45

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

Sat, Apr 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.33	0.00	5.00	0.00	16.33

Fast Running Friend Workout - 2019-04-20 08:50:24
Workout Totals: Distance16.330Time2:00:46.10Pace7:23.73
Total of 16 in two runs. Did a 5 mile tempo in the morning with Joseph (first 3), and Jacob (last 3) in 29:00. Splits 5:51, 5:54, 5:54, 5:44, 5:37. Joseph struggled a lot. Jacob was strong in the first 2 miles, but then struggled in the last mile. So I did not think I was going to run 29:00, but then he kicked in 36 for the last 200 and we caught the 29:00 guy at the very end. Usual Saturday distances for the kids.
Leg 1:Distance2.480Time20:08.30Pace8:07.22
Warm-up with Joseph, part with Jacob.
Leg 2:Distance5.000Time29:00.60Pace5:48.12
Tempo run.
Leg 3:Distance2.670Time22:23.70Pace8:23.26
Cool-down with Joseph and Jacob.
Leg 4:Distance0.130Time1:03.40Pace8:07.69
Warm-up with Jenny, Bonnie, William, Stephen, and Matthew.
Leg 5:Distance3.000Time24:03.20Pace8:01.07
With Jenny, Bonnie, William, Stephen, and Matthew.
Leg 6:Distance3.050Time24:06.90Pace7:54.39
With Bonnie and Jenny.

Neon Crocs 2 Miles: 16.33

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

Sun, Apr 21, 2019

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 22, 2019

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 - 2019-04-22 08:40:46
Workout Totals: Distance13.000Time1:43:37.20Pace7:58.25

Leg 1:Distance6.000Time47:56.80Pace7:59.47
With Jacob and William.
Leg 2:Distance1.000Time7:40.00Pace7:40.00
With Matthew.
Leg 3:Distance6.000Time48:00.40Pace8:00.07
With Joseph - part with Stephen.

Neon Crocs 2 Miles: 13.00

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

Tue, Apr 23, 2019

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 - 2019-04-23 10:31:44
Workout Totals: Distance12.000Time1:33:19.80Pace7:46.65
Easy day, total of 12, usual distances for the kids.
Leg 1:Distance6.000Time45:17.80Pace7:32.97
With Jenny.
Leg 2:Distance6.000Time48:02.00Pace8:00.33
With Joseph and Jacob, part with William and Stephen.

Neon Crocs 2 Miles: 12.00

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

Wed, Apr 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.32	0.00	2.00	0.00	13.32

Fast Running Friend Workout - 2019-04-24 08:45:41
Workout Totals: Distance13.320Time1:39:16.60Pace7:27.19
Total of about 13. Did a chase-the-rabbit tempo run. Joseph and Jacob chased William while I paced him. He had a 40 second head start. However, he was not having a good day, so Joseph and Jacob caught him around 1.25 mark. I decided I would be more helpful if I ran with Joseph and Jacob at that point, so I went with them. Joseph ended up with 10:56 (5:29, 5:27) - new PR, Jacob 11:03 (5:29, 5:34), missed his PR by 4 seconds. I got 11:37 for 2 miles.
Leg 1:Distance1.070Time8:33.40Pace7:59.81
Warm-up.
Leg 2:Distance2.000Time11:37.00Pace5:48.50
Chase-the-rabbit tempo run.
Leg 3:Distance0.250Time2:19.20Pace9:16.80
A jog with Stephen.
Leg 4:Distance0.600Time3:32.20Pace5:53.67
Stephen's failed mile time trial. I stopped him because he was acting miserable and was off pace and told him to retry tomorrow.
Leg 5:Distance2.400Time20:07.70Pace8:23.21
Cool-down with Joseph and Jacob.
Leg 6:Distance1.000Time8:10.50Pace8:10.50
With Matthew.
Leg 7:Distance6.000Time44:56.60Pace7:29.43
Alone.

Neon Crocs 2 Miles: 13.32

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

Thu, Apr 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.21	0.00	2.00	0.00	14.21

Fast Running Friend Workout - 2019-04-25 08:05:05
Workout Totals: Distance14.210Time1:47:34.80Pace7:34.24
Total of 14. In the morning ran with Joseph, Jacob, William and Stephen. William and Stephen redeemed themselves from their fiasco yesterday. Stephen went sub-6:00 for the first time down the canyon with a 5:59 (91, 89, 90, 89). Then Joseph, Jacob, William and I kept going and finished 2 miles in 11:49. Then we drove to a farm near Rexburg, ID to visit with our friends and I ran more there.
Leg 1:Distance0.980Time8:05.70Pace8:15.61
Warm-up with the boys.
Leg 2:Distance2.000Time11:49.60Pace5:54.80
Tempo with Joseph, Jacob, and William - Stephen ran the first mile with us.
Split 1:Distance1.000Time5:59.00Pace5:59.00 Cumilative:Distance1.000Time5:59.00Pace5:59.00
Split 2:Distance1.000Time5:50.60Pace5:50.60 Cumilative:Distance2.000Time11:49.60Pace5:54.80

Leg 3:Distance3.180Time26:04.40Pace8:11.95
Cool-down with Joseph, Jacob, and William.
Leg 4:Distance1.000Time7:45.90Pace7:45.90
With Matthew.
Leg 5:Distance0.450Time4:54.50Pace10:54.44
With Mary.
Leg 6:Distance0.600Time5:18.00Pace8:50.00
With Jay.
Leg 7:Distance6.000Time43:36.70Pace7:16.12
Alone.

Neon Crocs 2 Miles: 14.21

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

Fri, Apr 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.92	0.00	0.00	0.00	13.92

Fast Running Friend Workout - 2019-04-26 08:54:25
Workout Totals: Distance13.920Time1:52:27.90Pace8:04.76
In St. Anthony on farm roads with the kids. Total of about 14.
Leg 1:Distance6.040Time48:15.30Pace7:59.35
With Jacob, part with William (4.7).
Leg 2:Distance6.040Time48:10.70Pace7:58.59
With Joseph, part with Stephen (4.7).
Leg 3:Distance1.340Time11:15.90Pace8:24.40
With Matthew.
Leg 4:Distance0.500Time4:46.00Pace9:32.00
With Jacob and Jay.

Neon Crocs 2 Miles: 13.92

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

Sat, Apr 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.92	0.00	0.00	0.00	13.92

Fast Running Friend Workout - 2019-04-27 10:03:46
Workout Totals: Distance13.920Time1:51:13.30Pace7:59.40
More or less the same run on farm roads as the day before. Usual distances for the kids - except Stephen and Matthew ran a bit longer.
Leg 1:Distance6.040Time46:56.70Pace7:46.34
With Jacob.
Leg 2:Distance6.040Time48:14.50Pace7:59.22
With Joseph and William, part with Stephen (4.7).
Leg 3:Distance1.340Time11:23.80Pace8:30.30
With Matthew.
Leg 4:Distance0.500Time4:38.30Pace9:16.60
With Jay.

Neon Crocs 2 Miles: 13.92

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

Sun, Apr 28, 2019

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 in Rexburg, ID.

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

Mon, Apr 29, 2019

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 - 2019-04-29 07:46:06
Workout Totals: Distance13.040Time1:39:23.40Pace7:37.32
Total of 13, part of the run in St. Anthony, the rest at home. Usual distances for the kids more or less.
Leg 1:Distance6.040Time46:44.90Pace7:44.39
With Joseph and Jacob, part with William and Stephen (4.7).
Leg 2:Distance1.000Time8:07.40Pace8:07.40
With Matthew.
Leg 3:Distance6.000Time44:31.10Pace7:25.18
Alone.

Neon Crocs 2 Miles: 13.04

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

Tue, Apr 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.65	0.00	3.00	0.00	13.65

Fast Running Friend Workout - 2019-04-30 10:39:48
Workout Totals: Distance13.650Time1:39:14.00Pace7:16.19
Total of about 13. Did a 3 mile tempo down the canyon with Chris, Joseph, and Jacob. We went through the first mile in 5:34. Then Joseph started struggling. We slowed down, but he was still struggling. So I told him to slow down to 6:00 and coast to the finish, but instead he slowed down to 6:20 and stopped at 2 miles. We went ahead. Our second mile was 5:46. After that Chris sped up and ran 5:20, 5:25 for 2 more. Jacob and I ran another 5:40 finishing in 17:00.9, which is Jacob's PR by 5 seconds on that course. It also was my fastest time of the year, and a course PR as a father of 11!
Leg 1:Distance0.980Time7:55.80Pace8:05.51
Warm-up with Joseph, Jacob, William, Stephen and Chris.
Leg 2:Distance3.000Time17:00.90Pace5:40.30
Tempo run down the canyon with Jacob - part with Chris and Joseph.
Leg 3:Distance2.670Time23:27.50Pace8:47.15
Cool-down with Jacob.
Leg 4:Distance1.000Time7:46.10Pace7:46.10
With Matthew.
Leg 5:Distance6.000Time43:03.70Pace7:10.62
Alone.

Neon Crocs 2 Miles: 13.65

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

Wed, May 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	1.00	0.00	13.00

Fast Running Friend Workout - 2019-05-01 09:27:23
Workout Totals: Distance13.000Time1:42:14.60Pace7:51.89
Total of 13. Did a mile pickup with Bonnie down the canyon in 5:53.
Leg 1:Distance6.000Time47:41.40Pace7:56.90
With Jacob.
Leg 2:Distance6.000Time46:41.00Pace7:46.83
With Joseph and Bonnie - part with William and Stephen.
Split 1:Distance3.050Time25:08.50Pace8:14.59 Cumilative:Distance3.050Time25:08.50Pace8:14.59
Split 2:Distance1.000Time5:53.90Pace5:53.90 Cumilative:Distance4.050Time31:02.40Pace7:39.85
With Bonnie.
Split 3:Distance1.950Time15:38.60Pace8:01.33 Cumilative:Distance6.000Time46:41.00Pace7:46.83

Leg 3:Distance1.000Time7:52.20Pace7:52.20
With Matthew.

Neon Crocs 2 Miles: 13.00

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

Thu, May 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.15	0.00	3.00	0.00	13.15

Fast Running Friend Workout - 2019-05-02 08:35:10
Workout Totals: Distance13.150Time1:36:29.90Pace7:20.30
Total of 13+. Joseph's redemption run - 3 miles down the canyon. I paced him, while Jacob paced William. William had a 75 second head start. Joseph and I went through the first mile in 5:36, then the next quarter in 83. So far so good. Then he started struggling, but seeing William in front slowed down only to 5:50 instead of a complete disaster. 11:22 at 2 miles - 5:46 for the second. By that time we were 3 seconds behind William. Smelling blood in front, Joseph upped the effort. Not wanting to be devoured immediately on the spot William upped the effort as well. This rebooted Joseph and got him back on pace. He started running 85-86 quarters, kicked in 79 and ended up with the last mile in 5:36 and 16:58.5 for the 3 miles beating Jacob's record and getting a 16 second PR for himself as well. William ran 18:38 (6:09, 6:25,6:04).
Leg 1:Distance0.480Time4:10.30Pace8:41.46
Warm-up with Joseph, Jacob, William and Stephen.
Leg 2:Distance3.000Time16:58.50Pace5:39.50
3 miles down the canyon with Joseph.
Leg 3:Distance2.670Time22:45.10Pace8:31.27
Back to the car with Joseph, Jacob, and William.
Leg 4:Distance1.000Time7:56.50Pace7:56.50
With Matthew.
Leg 5:Distance6.000Time44:39.50Pace7:26.58
First 1.5 with Jenny, the rest alone.

Neon Crocs 2 Miles: 13.15

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

Fri, May 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.03	0.00	1.00	0.00	15.03

Fast Running Friend Workout - 2019-05-03 07:53:23
Workout Totals: Distance15.030Time1:58:14.10Pace7:52.00
Total of 15. Ran with Collin Gill + the kids.
Leg 1:Distance8.030Time1:04:02.00Pace7:58.46
With Colin Gill, part with Jacob (first 6), and William (he did 4 turning around earlier).
Leg 2:Distance6.000Time46:31.90Pace7:45.32
With Joseph and Bonnie. Part with Stephen.
Split 1:Distance3.050Time24:26.60Pace8:00.85 Cumilative:Distance3.050Time24:26.60Pace8:00.85
Split 2:Distance1.000Time5:52.60Pace5:52.60 Cumilative:Distance4.050Time30:19.20Pace7:29.19
Mile down the canyon with Bonnie.
Split 3:Distance1.950Time16:12.70Pace8:18.82 Cumilative:Distance6.000Time46:31.90Pace7:45.32

Leg 3:Distance1.000Time7:40.20Pace7:40.20
With Matthew.

Neon Crocs 2 Miles: 15.03

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

Sat, May 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.88	0.00	5.50	0.00	19.38

Fast Running Friend Workout - 2019-05-04 07:50:17
Workout Totals: Distance19.376Time2:21:07.10Pace7:16.99
Total of 19 miles. First did 10 with Chad (Joseph and Jacob did 9.5) including 5 down the canyon in 28:31 (5:53, 5:50, 5:40, 5:40, 5:28). The plan was 5:55, 5:50, 5:45, 5:40, 5:35. Joseph did the first 3 in 17:23. Jacob did the last 3 starting 1 second behind, so he got 16:47, which is his new course PR. Joseph's last quarter was 81, so we took a break after that in 88, but then got back to pace. Jacob found 77 in the last quarter, which gave us 5:28 for the last mile. Then I took Julia to the track while we were getting the oil changed in the van. She ran 1 mile in 6:43, and then 2x400 with full rest in 89 high. Then later I took Matthew, Jenny, and Stephen to the canyon. First we ran 3 with Matthew - then Sarah picked up Matthew, Jenny and Stephen ran home, and I ran back to the car.
Leg 1:Distance2.480Time20:14.90Pace8:09.88
Warm-up with Joseph, Jacob, and Chad.
Leg 2:Distance5.000Time28:31.30Pace5:42.26
Tempo down the canyon with Chad, first 3 with Joseph, last 3 with Jacob.
Leg 3:Distance2.670Time21:55.70Pace8:12.77
Cool-down with Joseph, Jacob, and Chad.
Leg 4:Distance0.650Time5:48.50Pace8:56.15
Warm-up with Julia.
Leg 5:Distance1.000Time6:43.90Pace6:43.90
1 mile on the track with Julia.
Leg 6:Distance0.248Time1:29.80Pace6:02.10
400 with Julia.
Leg 7:Distance0.248Time1:29.90Pace6:02.50
400 with Julia.
Leg 8:Distance0.900Time8:11.70Pace9:06.33
Cool-down with Julia.
Leg 9:Distance0.130Time1:05.40Pace8:23.08
Warm-up with Matthew, Jenny and Stephen.
Leg 10:Distance3.000Time23:25.10Pace7:48.37
With Matthew, Jenny, and Stephen.
Leg 11:Distance3.050Time22:10.90Pace7:16.36
Alone.
Leg 12:Distance0.000Time0:00.00Pace0:00.00

Neon Crocs 2 Miles: 19.38

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

Sun, May 05, 2019

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 06, 2019

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

Fast Running Friend Workout - 2019-05-06 08:07:14
Workout Totals: Distance13.650Time1:44:40.80Pace7:40.13
Total of almost 14. Paced Sarah through 1.5 down the canyon in 11:51. Paced Jenny through 1 mile down the canyon in 5:53.
Leg 1:Distance1.000Time7:50.00Pace7:50.00
With Matthew.
Leg 2:Distance0.730Time5:49.80Pace7:59.18
With Jacob, William, and Jenny.
Leg 3:Distance1.500Time11:51.00Pace7:54.00
With Jacob, William, Jenny, and Sarah.
Leg 4:Distance0.750Time6:30.50Pace8:40.67
With Jacob, William, and Jenny.
Leg 5:Distance1.000Time5:53.40Pace5:53.40
Mile pickup with Jenny. William and Jacob ran a bit ahead in the last quarter.
Leg 6:Distance2.670Time19:34.70Pace7:19.96
Alone.
Leg 7:Distance6.000Time47:11.40Pace7:51.90
With Joseph, part with Stephen.

Neon Crocs 2 Miles: 13.65

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

Tue, May 07, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	1.00	1.75	12.00

Fast Running Friend Workout - 2019-05-07 08:18:45
Workout Totals: Distance12.000Time1:27:36.00Pace7:18.00
Did a workout with Joseph and Jacob - 2 down the canyon with 0.625 intervals and 0.125 recovery, last one just 0.5. Tried 5:20 pace today, it was too hard for them. Jacob was OK on the first 2 intervals (3:17, 3:22), then faded on the last 0.5 a bit and ran 2:43. Joseph gave up in the middle of the second interval and slowed down to 3:34, then ran the last 0.5 in 2:47. Then ran some distance with Jenny, and then decided to try a fast mile uphill to see how I would handle it. Was able to run 5:51. Ran with Matthew and Stephen in the evening, we got wet.
Leg 1:Distance0.980Time8:09.70Pace8:19.69
Warm-up.
Leg 2:Distance2.000Time11:16.90Pace5:38.45
Workout with Joseph and Jacob.
Split 1:Distance0.625Time3:17.10Pace5:15.36 Cumilative:Distance0.625Time3:17.10Pace5:15.36
Split 2:Distance0.125Time0:56.90Pace7:35.20 Cumilative:Distance0.750Time4:14.00Pace5:38.67
Split 3:Distance0.625Time3:22.50Pace5:24.00 Cumilative:Distance1.375Time7:36.50Pace5:32.00
Split 4:Distance0.125Time0:59.20Pace7:53.60 Cumilative:Distance1.500Time8:35.70Pace5:43.80
Split 5:Distance0.500Time2:41.20Pace5:22.40 Cumilative:Distance2.000Time11:16.90Pace5:38.45

Leg 3:Distance5.020Time37:35.20Pace7:29.24
Part with Jenny, part alone.
Split 1:Distance2.850Time22:00.50Pace7:43.33 Cumilative:Distance2.850Time22:00.50Pace7:43.33
Split 2:Distance1.000Time5:51.60Pace5:51.60 Cumilative:Distance3.850Time27:52.10Pace7:14.31
Split 3:Distance1.170Time9:43.10Pace8:18.38 Cumilative:Distance5.020Time37:35.20Pace7:29.24

Leg 4:Distance1.000Time7:25.30Pace7:25.30
With Matthew and Stephen.
Leg 5:Distance3.000Time23:08.90Pace7:42.97
With Stephen.

Neon Crocs 2 Miles: 12.00

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

Wed, May 08, 2019

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

Fast Running Friend Workout - 2019-05-08 10:18:06
Workout Totals: Distance12.000Time1:35:14.50Pace7:56.21
Total of 12. Matthew did 2 + 100 meters in 18.1 - I think this is a new PR for him. We paced Julia through the mile on the track in 5:56 on the track stopping and taking a 2 minute break as soon as she fell of pace. We had to stop 4 times.
Leg 1:Distance6.000Time47:46.90Pace7:57.82
I think this was with Jacob.
Leg 2:Distance1.020Time8:59.20Pace8:48.63
Warm-up with the kids to the track.
Leg 3:Distance1.000Time5:56.00Pace5:56.00
Paced Julia through the mile in segments.
Leg 4:Distance0.980Time9:18.10Pace9:29.49
Cool-down with the kids.
Leg 5:Distance3.000Time23:14.30Pace7:44.77
I think this was with Joseph.

Neon Crocs 2 Miles: 12.00

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

Thu, May 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.15	0.00	2.00	0.00	13.15

Fast Running Friend Workout - 2019-05-09 08:20:42
Workout Totals: Distance13.150Time1:38:48.00Pace7:30.80
Total of 13. Paced Joseph through 2 miles down the canyon as he chased William who was paced by Jacob with 45 second head start. William got 11:57, Joseph 11:02. I decided to kick at the end to get my PR as a father of 11 and got 10:58. Usual distances for the kids, except Matthew decided to move to 2 miles a day.
Leg 1:Distance0.980Time7:47.10Pace7:56.63
Warm-up with the kids.
Leg 2:Distance2.000Time11:02.60Pace5:31.30
Paced Joseph for 2 miles as he chased William.
Split 1:Distance2.000Time10:58.20Pace5:29.10 Cumilative:Distance2.000Time10:58.20Pace5:29.10
My time.
Split 2:Distance0.000Time0:04.40Pace0:00.00 Cumilative:Distance2.000Time11:02.60Pace5:31.30
Joseph's time.

Leg 3:Distance3.170Time25:35.00Pace8:04.23
Cool-down with Joseph, Jacob and William.
Leg 4:Distance2.000Time15:44.40Pace7:52.20
With Matthew on the big boy course.
Leg 5:Distance4.000Time31:22.50Pace7:50.62
I think this was with Jenny and Stephen.
Leg 6:Distance1.000Time7:16.40Pace7:16.40
Alone.

Neon Crocs 2 Miles: 13.15

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

Fri, May 10, 2019

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 - 2019-05-10 08:58:59
Workout Totals: Distance12.000Time1:48:08.40Pace9:00.70
Total of 12. Usual distances for the kids. Paced Sarah through 1.5 down the canyon in 11:31.9.
Leg 1:Distance0.730Time5:25.70Pace7:26.16
With Jacob and William.
Leg 2:Distance1.500Time11:31.90Pace7:41.27
Paced Sarah through 1.5 down the canyon with Jacob and William.
Leg 3:Distance3.770Time29:21.10Pace7:47.14
With Jacob back to the car.
Leg 4:Distance2.000Time16:13.60Pace8:06.80
With Matthew and Jenny.
Leg 5:Distance4.000Time45:36.10Pace11:24.02
Part with Joseph, part alone.

Neon Crocs 2 Miles: 12.00

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

Sat, May 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.15	0.00	0.00	0.93	14.08

Fast Running Friend Workout - 2019-05-11 10:43:10
Workout Totals: Distance14.081Time1:43:43.00Pace7:21.94
Raced 1500 with the kids in the AM at Orem High, then ran 8 more miles, then 4 more in the evening. Total of a bit over 14. Race results: Joseph 4:56.27, Dad 4:56.74, Jacob 5:00.23, William 5:26.59, Bonnie 5:27.65 (PR), Jenny 5:37.85, Stephen 5:55.76 (PR), Matthew 6:16.48 (PR), Julia 6:35.75. Matthew also ran an en-route 800 PR of 3:11. I was the happiest about Matthew's race. He opened with 1:30, then slowed down to 1:41 (PR for the 800 en-route), 1:45, and then 1:20 (1:47 400 pace) for the last 300. This is 6:46 mile equivalent. In my race, I struggled from the start (77 first lap felt hard), but then it really did not get worse, and I just kept doing 80s. Could not go much faster, but at the same time was not slowing down. Happy to still be under 5:00 in the 1500 as a 46-year-old father of 11, but of course hope to improve it. Last year I managed 4:46, but not without some specific middle-distance preparation. This year I have been focusing more on tempo runs. Joseph and Jacob struggled today, but still held things together. William just did not know how to run alone. Bonnie ran a great PR. Stephen had a good race with a 10 second official PR and 6:23 mile equivalent. I was happy with Jenny's result given her latest problems with the rib pain. Julia is struggling, but is still running and trying to hang on.
Leg 1:Distance1.000Time7:58.10Pace7:58.10
Warm-up.
Leg 2:Distance0.000Time6:16.70Pace0:00.00
Timing Matthew in the 1500.
Leg 3:Distance0.000Time0:16.60Pace0:00.00
False start in Stephen's heat.
Leg 4:Distance0.000Time5:55.70Pace0:00.00
Timing Stephen - 1500.
Leg 5:Distance0.000Time5:26.70Pace0:00.00
Timing William - 1500.
Leg 6:Distance0.000Time5:27.40Pace0:00.00
Timing Bonnie - 1500.
Leg 7:Distance0.931Time4:56.50Pace5:18.47
My race - 1500.
Leg 8:Distance8.000Time59:47.10Pace7:28.39
Part with the kids, but the last 6 miles alone.
Leg 9:Distance4.150Time31:01.30Pace7:28.51
Alone in the canyon later in the evening.

Neon Crocs 2 Miles: 14.08

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

Sun, May 12, 2019

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 13, 2019

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 - 2019-05-13 08:41:46
Workout Totals: Distance12.000Time1:32:42.40Pace7:43.53
Total of 12. Usual distances for the kids. Laura Bluth (maiden name Young), a 15:51 5000 runner, caught up to us and we picked it up and ran with her for a bit over a mile until it was time for us to turn around. She was going around 7:20 up the canyon. I encouraged her to race in the UVM half. Then we turned around and for some time kept the effort, which gave us a sub-7:30 average for 6 miles.
Leg 1:Distance6.000Time44:46.90Pace7:27.82
With Jacob - part with William.
Leg 2:Distance2.000Time15:57.00Pace7:58.50
With Matthew, Joseph, William and Stephen.
Leg 3:Distance4.000Time31:58.50Pace7:59.62
With Joseph - part with William and Stephen.

Neon Crocs 2 Miles: 12.00

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

Comments

From Sarah! on Sat, May 18, 2019 at 13:22:56 from 73.63.54.46

Hey wait! Is it the Laura Young that ran for BYU? If so, that�s pretty sweet! She�s awesome.

From Sasha Pachev on Sat, May 18, 2019 at 13:39:30 from 72.250.218.114

Yes, she said she just finished running for BYU. I like to guess people's PRs based on how comfortable they look running at whatever pace we are running, so I guessed out of the blue without knowing who she was 16:50 on a track in California. She said she had run 16:10, but then I looked up her profile, and she had actually run 15:51 indoors which she forgot to mention. So I was actually a minute off, but I have a good excuse - we were going slow enough that it would be hard to tell a difference between a 15:50 and a 16:50 5 K runner.

From Sarah! on Tue, May 21, 2019 at 10:52:43 from 73.63.54.46

Wow that�s so cool that you can guess paces based on how they run! I think that�s very impressive that you were able to guess her PR within a minute of what it actually was for the 5k. I wouldn�t have known :)

Tue, May 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.31	0.00	1.00	1.86	12.17

Fast Running Friend Workout - 2019-05-14 08:44:41
Workout Totals: Distance12.174Time1:28:12.20Pace7:14.71
Paced Sarah in the morning, met Steve Ward on the trail and did a mile with him down the canyon in 5:28, then raced 3000 with the kids in the evening at Mountain View track in Orem. 3000 was a death march in 85 F at 4:30 pm. Results: Joseph 10:41.48, myself 10:44.57, Jacob 11:05.96, Bonnie 12:03.10 PR, William 12:16.43, Julia 14:47.56. In the 800, which was in cooler conditions, but after some wait, Stephen ran 3:00.06 and Matthew 3:15.71. This is Matthew's official PR, but he split 3:11 in the 1500 a few days earlier. Then Jenny ran 1500 in 5:33.8 (they still have not fixed her automatic time, so this is my hand time). Her side was bothering her a lot, and we seriously considered not having her race. Then she said a prayer, and we had a thought - try a stride at 6:00 mile pace. She did it, and it did not hurt - yet. Then I said - why don't you start the race, and see what happens? She was able to run a 1500 PR.
Leg 1:Distance0.980Time6:58.30Pace7:06.84
Alone.
Leg 2:Distance1.500Time11:30.10Pace7:40.07
Paced Sarah.
Leg 3:Distance5.230Time37:53.50Pace7:14.70
With Steven Ward.
Split 1:Distance3.750Time28:15.90Pace7:32.24 Cumilative:Distance3.750Time28:15.90Pace7:32.24
Split 2:Distance1.000Time5:28.70Pace5:28.70 Cumilative:Distance4.750Time33:44.60Pace7:06.23
Pickup down the canyon.
Split 3:Distance0.480Time4:08.90Pace8:38.54 Cumilative:Distance5.230Time37:53.50Pace7:14.70

Leg 4:Distance1.100Time8:34.10Pace7:47.36
Warm-up for the track meet.
Leg 5:Distance1.864Time10:44.30Pace5:45.65
3000 at Mountain View.
Leg 6:Distance1.500Time12:31.90Pace8:21.27
Cool-down with the kids.

Neon Crocs 2 Miles: 12.17

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

Wed, May 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.06	0.00	0.00	0.00	14.06

Fast Running Friend Workout - 2019-05-15 09:01:00
Workout Totals: Distance14.064Time1:49:40.40Pace7:47.89
Easy runs, usual distances, except for Julia - paced her through a 3000 time trial on the track at Orem High with a better result - 14:00.5, but still a lot of work left to get her recovered from the slump that she has been in.
Leg 1:Distance0.930Time8:02.70Pace8:39.03
Warm-up with Jenny and Julia.
Leg 2:Distance1.864Time14:00.50Pace7:30.91
3000 pacing Julia with Jenny helping.
Leg 3:Distance1.270Time11:41.40Pace9:12.28
Cool-down with Jenny and Julia.
Leg 4:Distance4.000Time29:14.30Pace7:18.57
Alone.
Leg 5:Distance2.000Time15:45.10Pace7:52.55
With Matthew, Joseph, Jacob, and Bonnie.
Leg 6:Distance4.000Time30:56.40Pace7:44.10
With Joseph, Jacob, Bonnie, William, and Stephen.

Neon Crocs 2 Miles: 14.06

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

Thu, May 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.15	0.00	2.00	0.00	12.15

Fast Running Friend Workout - 2019-05-16 08:41:33
Workout Totals: Distance12.150Time1:34:00.10Pace7:44.21
Easy runs, usual distances, total of 12. Julia did not run due to having her wisdom teeth taken out. Matthew ran a PR for the big boy 2 mile course - 15:41.
Leg 1:Distance0.980Time8:01.20Pace8:11.02
With Joseph, Jacob, and William - warm-up.
Leg 2:Distance2.000Time11:50.10Pace5:55.05
Paced William for 2 miles down the canyon.
Leg 3:Distance3.170Time26:00.80Pace8:12.37
Cool-down with Joseph, Jacob, and William.
Leg 4:Distance2.000Time15:41.80Pace7:50.90
With Matthew.
Leg 5:Distance4.000Time32:26.20Pace8:06.55
With Stephen and Jenny.
Leg 6:Distance0.000Time0:00.00Pace0:00.00
Leg 7:Distance0.000Time0:00.00Pace0:00.00

Neon Crocs 2 Miles: 12.15

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

Fri, May 17, 2019

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 - 2019-05-17 11:35:00
Workout Totals: Distance12.000Time1:29:39.40Pace7:28.28
Easy runs, total of 12, usual distances for everybody except Julia - still recovering from the wisdom teeth removal.
Leg 1:Distance2.000Time15:49.00Pace7:54.50
With Matthew, Joseph, and Jacob.
Leg 2:Distance4.000Time30:15.00Pace7:33.75
With William, Stephen, Joseph, and Jacob.
Leg 3:Distance1.100Time7:55.10Pace7:11.91
Alone.
Leg 4:Distance1.250Time9:48.30Pace7:50.64
With Sarah.
Leg 5:Distance3.650Time25:52.00Pace7:05.21
Alone - except for a little bit with the BYU team.

Neon Crocs 2 Miles: 12.00

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

Sat, May 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.16	0.00	3.00	2.00	17.16

Fast Running Friend Workout - 2019-05-18 08:55:11
Workout Totals: Distance17.160Time2:07:31.10Pace7:25.87
Total of 16 in two runs. Chad came today, so we did a 2 mile race down the canyon. Chad got 10:40, Jacob 10:54 (PR), myself 10:57 (fastest time of the year), Joseph DNF after the first mile in 5:20. The first quarter was in 73 high, then we all suffered. Chad did 5:13/5:27, Jacob and I had 5:20 at the mile, he pulled away from me in the last quarter (81 vs 84). Matthew ran 23:56 3 miles on the big boy course (with hills). Mary ran a PR for 0.5 in 4:31 (no hand, no stopping) - splits 2:19, 2:12.
Leg 1:Distance0.980Time7:45.80Pace7:55.31
Warm-up with Chad, Joseph, Jacob, and William.
Leg 2:Distance2.000Time10:57.50Pace5:28.75
2 miles down the canyon.
Leg 3:Distance1.000Time7:54.60Pace7:54.60
Recovery jog.
Leg 4:Distance2.000Time11:53.80Pace5:56.90
Tempo with Chad and Joseph - Bonnie ran the first mile with us in 6:02.
Leg 5:Distance4.620Time35:45.70Pace7:44.44
Cool-down with Chad, part with Joseph.
Split 1:Distance3.500Time28:59.70Pace8:17.06 Cumilative:Distance3.500Time28:59.70Pace8:17.06
Split 2:Distance1.000Time5:50.00Pace5:50.00 Cumilative:Distance4.500Time34:49.70Pace7:44.38
Mile pickup down the canyon with Chad.
Split 3:Distance0.120Time0:56.00Pace7:46.67 Cumilative:Distance4.620Time35:45.70Pace7:44.44

Leg 6:Distance0.060Time0:31.10Pace8:38.33
Mary's false start.
Leg 7:Distance0.500Time4:31.60Pace9:03.20
Mary running for real - new 0.5 record.
Leg 8:Distance3.000Time24:14.80Pace8:04.93
With Jenny.
Leg 9:Distance3.000Time23:56.20Pace7:58.73
With Jenny and Matthew.

Neon Crocs 2 Miles: 17.16

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

Sun, May 19, 2019

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 20, 2019

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 - 2019-05-20 08:49:08
Workout Totals: Distance12.000Time1:34:49.90Pace7:54.16
12 total, usual distances for everybody except for Julia. I think she was able to walk-run a mile in 13 minutes.
Leg 1:Distance6.000Time47:49.20Pace7:58.20
I think this was with Jacob, William (part), and Jenny.
Leg 2:Distance2.000Time15:55.00Pace7:57.50
With Matthew.
Leg 3:Distance4.000Time31:05.70Pace7:46.43
I think this was with Stephen and Joseph.

Neon Crocs 2 Miles: 12.00

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

Tue, May 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.18	0.00	1.43	0.50	14.11

Fast Running Friend Workout - 2019-05-21 09:11:44
Workout Totals: Distance14.108Time1:47:58.80Pace7:39.23
Ran with Sarah, then did a pickup uphill for 0.5 in 2:54, then we went to the track and did a race between Jacob, William, and Joseph. Jacob and Joseph ran the mile, while William ran 1500 - all starting at the same time. I paced William. The race highlighted our lack of preparation for the mile/1500 - William did the first two laps OK - 84, 86, and then all he could do was 93 for the third, and he ended up with 5:30.9. Joseph and Jacob opened in 74, but it proved too much for them. They were OK in the next lap - around 80, and then they fell apart finishing in 5:21 (Joseph), and 5:25 (Jacob). Afterwards for a test Joseph, Jacob, and I did an 800 with the target of 75/80. Joseph lead us through the first 200 in 35, but then he was out of juice and could not hold the pace. Jacob struggled as well, but not as much. So I got 2:35, Jacob 2:41, and Joseph 2:47. I think with William it is mostly mental, but with Joseph and Jacob, we need to do something different in training. We are going to try doing 4+2 instead of all 6 at once, and some more specific mile race pace workouts.
Leg 1:Distance4.100Time30:48.00Pace7:30.73
Part with Sarah, part alone.
Split 1:Distance3.550Time27:30.00Pace7:44.79 Cumilative:Distance3.550Time27:30.00Pace7:44.79
Split 2:Distance0.500Time2:54.00Pace5:48.00 Cumilative:Distance4.050Time30:24.00Pace7:30.37
Pickup up the canyon for 0.5.
Split 3:Distance0.050Time0:24.00Pace8:00.00 Cumilative:Distance4.100Time30:48.00Pace7:30.73

Leg 2:Distance1.100Time9:19.10Pace8:28.27
Warm-up with Joseph, William, and Jacob.
Leg 3:Distance0.932Time5:30.90Pace5:55.04
Paced William in the 1500.
Leg 4:Distance0.496Time2:35.10Pace5:12.70
800 with Joseph and Jacob (they both fell back), to try to get an idea of why they are struggling at mile race pace speeds.
Leg 5:Distance1.480Time12:26.20Pace8:24.19
Cool-down with Joseph and Jacob.
Leg 6:Distance2.000Time15:49.50Pace7:54.75
With Matthew.
Leg 7:Distance4.000Time31:30.00Pace7:52.50
With Stephen.

Neon Crocs 2 Miles: 14.11

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

Wed, May 22, 2019

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 - 2019-05-22 09:21:30
Workout Totals: Distance12.000Time1:34:31.10Pace7:52.59
Total of 12, easy runs. Jenny was on reduced mileage, was not feeling well, Julia recovering from wisdom teeth removal, ran 1.5 I think. Otherwise usual distances.
Leg 1:Distance2.000Time16:29.20Pace8:14.60
With Jenny and Jacob.
Leg 2:Distance2.000Time15:25.40Pace7:42.70
With Jacob.
Leg 3:Distance4.000Time30:44.50Pace7:41.12
With Joseph and Stephen.
Leg 4:Distance2.000Time15:51.90Pace7:55.95
With Matthew.
Leg 5:Distance2.000Time16:00.10Pace8:00.05
With Jenny.

Neon Crocs 2 Miles: 12.00

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

Thu, May 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.96	0.00	0.00	2.00	11.96

Fast Running Friend Workout - 2019-05-23 09:08:18
Workout Totals: Distance11.955Time1:31:31.20Pace7:39.32
Total of around 12, did 8x0.25 down the canyon with Joseph and Jacob targeting 72 and increasing the recovery when we stopped hitting the target. First time we took a long recovery after 4 when Joseph fell back. Then we did it again after 2 more.
Leg 1:Distance0.980Time7:48.00Pace7:57.55
Warm-up with Joseph, Jacob, William, and Stephen.
Leg 2:Distance4.375Time33:56.80Pace7:45.55
8x0.25 with Joseph and Jacob.
Split 1:Distance0.250Time1:12.60Pace4:50.40 Cumilative:Distance0.250Time1:12.60Pace4:50.40
Split 2:Distance0.125Time1:22.50Pace11:00.00 Cumilative:Distance0.375Time2:35.10Pace6:53.60
Split 3:Distance0.250Time1:13.20Pace4:52.80 Cumilative:Distance0.625Time3:48.30Pace6:05.28
Split 4:Distance0.125Time1:31.00Pace12:08.00 Cumilative:Distance0.750Time5:19.30Pace7:05.73
Split 5:Distance0.250Time1:12.80Pace4:51.20 Cumilative:Distance1.000Time6:32.10Pace6:32.10
Split 6:Distance0.125Time1:37.70Pace13:01.60 Cumilative:Distance1.125Time8:09.80Pace7:15.38
Split 7:Distance0.250Time1:11.40Pace4:45.60 Cumilative:Distance1.375Time9:21.20Pace6:48.15
Split 8:Distance1.250Time11:32.70Pace9:14.16 Cumilative:Distance2.625Time20:53.90Pace7:57.68
Split 9:Distance0.250Time1:12.80Pace4:51.20 Cumilative:Distance2.875Time22:06.70Pace7:41.46
Split 10:Distance0.125Time1:29.40Pace11:55.20 Cumilative:Distance3.000Time23:36.10Pace7:52.03
Split 11:Distance0.250Time1:13.70Pace4:54.80 Cumilative:Distance3.250Time24:49.80Pace7:38.40
Split 12:Distance0.500Time5:05.70Pace10:11.40 Cumilative:Distance3.750Time29:55.50Pace7:58.80
Split 13:Distance0.250Time1:13.60Pace4:54.40 Cumilative:Distance4.000Time31:09.10Pace7:47.28
Split 14:Distance0.125Time1:37.80Pace13:02.40 Cumilative:Distance4.125Time32:46.90Pace7:56.82
Split 15:Distance0.250Time1:09.90Pace4:39.60 Cumilative:Distance4.375Time33:56.80Pace7:45.55

Leg 3:Distance0.600Time5:18.90Pace8:51.50
Cool-down with Joseph and Jacob.
Leg 4:Distance2.000Time15:35.10Pace7:47.55
With Matthew.
Leg 5:Distance4.000Time28:52.40Pace7:13.10
Alone.

Neon Crocs 2 Miles: 11.96

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

Fri, May 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.15	0.00	1.25	0.00	12.40

Fast Running Friend Workout - 2019-05-24 09:37:32
Workout Totals: Distance12.400Time1:37:45.10Pace7:52.99
Did a points workout with William and Stephen today. The idea is that you take your goal mile pace and try to run the mile at it. If you make it, you score 10 points and you are done. If you do not, you get partial credit - 1 point for being on pace at 0.25, 3 points at 0.5, 6 points at 0.75. Penalty of 1 point per second. You do not have to finish the mile to get the points, and for each interval you get the best points - e.g. you were on pace at 0.5, but then totally fell apart by 0.75 - so then your points are counted by 0.5 split, but if you were off pace at 0.5, but then sped up and caught up, then your points count from the further split. You keep doing the intervals until you have 10 points total. William's target pace was 5:36 (84s). He missed it by 2 seconds, and then made up with 4x0.25. Stephen had the same target pace, except all of his intervals were cut in half. He ran 2:07 for the first 0.375 (I gave him a bonus second as a compensation for my mis-pacing), and then did 0.25 and 0.125.
Leg 1:Distance0.730Time5:24.10Pace7:23.97
With Jacob, William, and Stephen - I think.
Leg 2:Distance1.500Time11:35.30Pace7:43.53
With Sarah, Jacob, William, and Stephen.
Leg 3:Distance0.750Time6:44.40Pace8:59.20
With William and Stephen to the magic mark.
Leg 4:Distance1.000Time5:38.80Pace5:38.80
With William - Stephen ran the first 0.375.
Leg 5:Distance1.000Time9:34.60Pace9:34.60
Recovery jog.
Leg 6:Distance0.250Time1:23.90Pace5:35.60
With William and Stephen.
Leg 7:Distance0.250Time2:27.20Pace9:48.80
Recovery jog.
Leg 8:Distance0.250Time1:21.40Pace5:25.60
With William - Stephen ran the first 0.125.
Leg 9:Distance1.670Time14:54.60Pace8:55.69
Back to the car with William and Stephen.
Leg 10:Distance5.000Time38:40.80Pace7:44.16
With Jenny.

Neon Crocs 2 Miles: 12.40

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

Sat, May 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.39	0.00	0.00	2.75	15.14

Fast Running Friend Workout - 2019-05-25 07:57:51
Workout Totals: Distance15.140Time1:59:58.30Pace7:55.45
Did a points workout with Joseph and Jacob in the AM with the target of running 1 mile down the canyon in 5:00. In the first interval, Jeff made it to the mile in 4:58, Jacob and I made it on pace to 0.5, then both of us fell off and had 3:50 at 0.75. At that point I stopped, while Jacob kept going and finished the mile in 5:10. Joseph stopped shortly after 0.5. Then Jacob and I made up the points with 0.25 intervals and two 0.5. Joseph did only 0.25. I did a a couple of extra intervals with Joseph. Ran 6 with Bella and Leigha in the stroller in the evening with Stephen joining me on foot for 4 miles, Matthew for just 1 (he was not feeling well), and Mary 0.5. Jenny ran 8 miles. Julia did 3, I think, still recovering from the wisdsom teeth removal.
Leg 1:Distance1.250Time10:40.60Pace8:32.48
Warm-up with Joseph, Jacob, and Jeff McClellan.
Leg 2:Distance7.650Time59:59.50Pace7:50.52
Points workout.
Split 1:Distance0.750Time3:50.40Pace5:07.20 Cumilative:Distance0.750Time3:50.40Pace5:07.20
Split 2:Distance1.400Time12:53.90Pace9:12.79 Cumilative:Distance2.150Time16:44.30Pace7:47.12
Split 3:Distance0.500Time2:31.60Pace5:03.20 Cumilative:Distance2.650Time19:15.90Pace7:16.19
Split 4:Distance1.000Time9:28.20Pace9:28.20 Cumilative:Distance3.650Time28:44.10Pace7:52.36
Split 5:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance3.900Time29:59.00Pace7:41.28
Split 6:Distance0.750Time6:59.30Pace9:19.07 Cumilative:Distance4.650Time36:58.30Pace7:57.05
Split 7:Distance0.500Time2:29.50Pace4:59.00 Cumilative:Distance5.150Time39:27.80Pace7:39.77
Split 8:Distance0.750Time7:31.00Pace10:01.33 Cumilative:Distance5.900Time46:58.80Pace7:57.76
Split 9:Distance0.250Time1:13.60Pace4:54.40 Cumilative:Distance6.150Time48:12.40Pace7:50.31
Split 10:Distance0.500Time4:46.20Pace9:32.40 Cumilative:Distance6.650Time52:58.60Pace7:57.98
Split 11:Distance0.250Time1:13.90Pace4:55.60 Cumilative:Distance6.900Time54:12.50Pace7:51.38
Split 12:Distance0.500Time4:33.70Pace9:07.40 Cumilative:Distance7.400Time58:46.20Pace7:56.51
Split 13:Distance0.250Time1:13.30Pace4:53.20 Cumilative:Distance7.650Time59:59.50Pace7:50.52

Leg 3:Distance0.240Time2:09.50Pace8:59.58
Brief cool-down with Joseph.
Leg 4:Distance1.000Time8:31.00Pace8:31.00
With Matthew + Bella and Leigha in the stroller.
Leg 5:Distance0.500Time4:36.90Pace9:13.80
With Mary + Bella and Leigha in the stroller.
Leg 6:Distance4.000Time30:18.40Pace7:34.60
With Stephen + Bella and Leigha in the stroller.
Leg 7:Distance0.500Time3:42.40Pace7:24.80
Just myself + Bella and Leigha in the stroller.

Neon Crocs 2 Miles: 15.14

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

Sun, May 26, 2019

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 27, 2019

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 - 2019-05-27 09:39:39
Workout Totals: Distance12.000Time1:33:25.80Pace7:47.15
Easy runs, total of 12. Julia was able to run better today, did a mile in 7:40. Matthew also felt better, though we still kept him at just 1 mile today.
Leg 1:Distance4.000Time31:41.10Pace7:55.27
I think this was with Jenny and Joseph.
Leg 2:Distance4.000Time31:18.60Pace7:49.65
I think this was with Stephen, William, and Jacob.
Leg 3:Distance1.000Time7:40.30Pace7:40.30
With Matthew, Joseph and Jacob.
Leg 4:Distance1.000Time7:46.70Pace7:46.70
With Joseph and Jacob.
Leg 5:Distance1.000Time7:18.60Pace7:18.60
Alone.
Leg 6:Distance1.000Time7:40.50Pace7:40.50
With Julia and Jenny.

Neon Crocs 2 Miles: 12.00

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

Tue, May 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.43	0.00	2.00	0.00	12.43

Fast Running Friend Workout - 2019-05-28 08:23:29
Workout Totals: Distance12.425Time1:35:01.70Pace7:38.89
Benjamin came home today. We met him at the airport. He was tired, and had a cold. He came home, took a nap, then jogged 1.5 miles, and went back to sleep. Joseph picked up a cold today, jogged a couple of miles. Jacob and I tried to do a points workout, started with a warm-up 0.25 in 74.9, that felt too hard, then we started the mile, but after the first quarter in 77 I felt we should do a different workout, so we coasted to 0.5 in 2:37, jogged back to the start of our 2 mile tempo and ran it in 11:16/11:17 with the first 1.5 at a bit slower than 5:30, and then we tried to run 5:20 pace for the last 0.5, but Jacob did not have it, so we only managed 5:28 pace.
Leg 1:Distance1.250Time10:11.30Pace8:09.04
Warm-up with Jacob.
Leg 2:Distance3.875Time30:59.80Pace7:59.95
Start of the points workout with Jacob + change of plans + jog to the start of the 2 mile tempo.
Split 1:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance0.250Time1:14.90Pace4:59.60
Split 2:Distance0.500Time5:22.30Pace10:44.60 Cumilative:Distance0.750Time6:37.20Pace8:49.60
Split 3:Distance0.500Time2:37.70Pace5:15.40 Cumilative:Distance1.250Time9:14.90Pace7:23.92
Split 4:Distance2.625Time21:44.90Pace8:17.10 Cumilative:Distance3.875Time30:59.80Pace7:59.95

Leg 3:Distance2.000Time11:16.90Pace5:38.45
Tempo run with Jacob.
Split 1:Distance1.500Time8:32.90Pace5:41.93 Cumilative:Distance1.500Time8:32.90Pace5:41.93
Split 2:Distance0.500Time2:44.00Pace5:28.00 Cumilative:Distance2.000Time11:16.90Pace5:38.45

Leg 4:Distance0.300Time3:05.80Pace10:19.33
Cool-down with Jacob.
Leg 5:Distance1.000Time7:45.50Pace7:45.50
With Matthew.
Leg 6:Distance1.000Time7:50.50Pace7:50.50
With Benjamin, Stephen, Jenny, and Julia.
Leg 7:Distance3.000Time23:51.90Pace7:57.30
With Stephen - part with William and Julia.

Neon Crocs 2 Miles: 12.43

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

Comments

From Little Bad Legs on Tue, Jun 04, 2019 at 18:01:09 from 73.240.35.38

Missions go lightning fast...when it isn't your child that's serving. Exciting to have him home, I'm sure!

From Jason D on Tue, Jun 04, 2019 at 19:43:02 from 73.144.88.57

I am sure it is nice to have him home.

Wed, May 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.40	0.00	0.50	0.00	11.90

Fast Running Friend Workout - 2019-05-29 08:54:02
Workout Totals: Distance11.900Time1:32:15.20Pace7:45.14
Total of about 12. Did Sarah's 1.5 tempo + also did 0.5 with Stephen in 2:49.5 down the canyon. Joseph ran about 5.5, Jacob I think did 4+2. Benjamin did 6 + 2, his first real training day since he got back. Still recovering from the fatigue of travelling and the cold.
Leg 1:Distance0.730Time5:57.00Pace8:09.04
With Joseph, William, Stephen and Benjamin.
Leg 2:Distance1.500Time11:48.40Pace7:52.27
With Sarah.
Leg 3:Distance0.500Time2:49.50Pace5:39.00
Stephen's 0.5 down the canyon.
Leg 4:Distance3.170Time26:07.10Pace8:14.35
With Joseph and Benjamin.
Leg 5:Distance4.000Time29:40.00Pace7:25.00
Alone.
Leg 6:Distance2.000Time15:53.20Pace7:56.60
With Matthew.

Neon Crocs 2 Miles: 11.90

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

Thu, May 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.15	0.00	1.50	0.50	8.15

Fast Running Friend Workout - 2019-05-30 09:14:06
Workout Totals: Distance8.150Time1:00:26.80Pace7:25.01
Eventful day. We are hosting two Ukrainian runners - Sergei and Ruslan, who came here for the Utah Valley Half Marathon. They had some adventures getting here - they were driving from Las Vegas, and hit a 3+ hour traffic jam caused by the fallout of the wrong way drunk driver between Cedar City and St. George. Jacob and I did a fast finish 2 mile tempo run down the canyon. We started at the same pace as Tuesday, but both of us shifted gears much better in the last 0.5 and managed 2:35 - 11:08 for 2 miles. Benjamin ran 6.25 with Sergei and Ruslan in the evening - Joseph did 6, William and Stephen 4, Matthew 2, Julia I think 3+2, do not remember what Jenny did.
Leg 1:Distance0.980Time8:06.50Pace8:16.43
Warm-up with Jacob.
Leg 2:Distance2.000Time11:08.50Pace5:34.25
Fast finish tempo run with Jacob.
Split 1:Distance1.500Time8:32.80Pace5:41.87 Cumilative:Distance1.500Time8:32.80Pace5:41.87
Split 2:Distance0.500Time2:35.70Pace5:11.40 Cumilative:Distance2.000Time11:08.50Pace5:34.25

Leg 3:Distance3.170Time25:33.00Pace8:03.60
Cool-down with Jacob.
Leg 4:Distance2.000Time15:38.80Pace7:49.40
First mile with Sergei, Ruslan, Benjamin, Joseph, William, Stephen, and Matthew, last mile just with Matthew.

Neon Crocs 2 Miles: 8.15

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

Fri, May 31, 2019

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

Fast Running Friend Workout - 2019-05-31 08:50:36
Workout Totals: Distance6.000Time48:04.10Pace8:00.68
6 total, tapering for the Utah Valley Half.
Leg 1:Distance4.000Time31:41.30Pace7:55.32
With Benjamin, do not remember who else we had.
Leg 2:Distance2.000Time16:22.80Pace8:11.40
With Matthew, Joseph, and Jacob.

Neon Crocs 2 Miles: 6.00

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

Sat, Jun 01, 2019

Race: Utah Valley Half Marathon (13.109 Miles) 01:18:28, Place overall: 19, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.50	0.00	12.11	1.00	14.61

Fast Running Friend Workout - 2019-06-01 05:26:29
Workout Totals: Distance14.609Time1:30:46.60Pace6:12.82
Utah Valley Half Marathon, 1:18:28, 19th overall, 3rd master, $50. I thought I'd be able to run 2 minutes faster, but long story short, I could not. Some of it is perhaps just getting a year older, some of it missed sleep, some maybe the day was not as fast - although the conditions - while not 100% perfect - were not terrible. And perhaps my recent experiment of 6+6 backfired and made my legs cave somewhat after 8 miles due to the lack of longer runs - though I did find a 5:56 mile for mile 12 when I focused. So maybe it was just the low adrenaline again. We were not sure what kind of condition Benjamin was in after his flight, with a cold, having traveled cross-continent, and after two years of only 45 minutes of running a day with some missed days due to various contingencies + reduced sleep. But based on how his runs were going on his mission + how he felt in the easy runs this week I figured he should be able to keep up with me, and I was more than right. At 6 miles he told me he wanted to go faster, so I told him to shift gears at the 20 mile mark of the marathon (about 6.9 in the half) and he did - hitting 2 miles at 5:20, then after 9 he started running out of juice some and slowed down to 5:40 finishing in 1:15:28 in 13th place with the last 10 K in 34:38 (measured from the 20 mile mark of the marathon to the finish). He told us at the end of his mission that he was dreaming of being able to run straight and as fast as he wanted - on his mission he had to be with his companion 24x7, which meant either running something no faster than 8:00 for a couple of miles, running on the track, or back and forth in front of the house. So I signed him up for the UVM half :-) The kids ran 1500 in the Corner Canyon meet. Results: 41 Pachev, Matthew 7 Fast Running Blog 6:28.42 -- 42 Pachev, Stephen 9 Fast Running Blog 5:47.93 -- 43 Pachev, William 11 Fast Running Blog 5:27.39 -- 39 Pachev, Jacob 13 Fast Running Blog 4:58.56 -- 40 Pachev, Joseph 14 Fast Running Blog 4:58.91 -- 37 Pachev, Julia 17 Fast Running Blog 6:34.76 Command to grab the results: curl -s https://usatfutahyouth.weebly.com/uploads/6/5/6/7/6567024/6-1_resultsc.pdf \| pdftotext - - \| grep -A 2 Pachev Stephen got an almost 8 second PR. Julia and Jacob improved her time from the last meet. William ran about the same - except he started out even faster - 78. We need to do something about his third laps in over 90. I do not think it is physical. Clearly if he can run 78 thinking he has further to go, then after an 88 break he should be able to run at least another 88, if not 84-85. But I think what happens is that it starts to hurt and he starts feeling sorry for himself, and then just stops trying at 100% effort. Similar problems with Matthew, except Matthew is a temperamental 6 year old, so all bets are off :-)
Leg 1:Distance1.500Time12:19.40Pace8:12.93
Warm-up.
Leg 2:Distance13.109Time1:18:27.20Pace5:59.08
Race.
Split 1:Distance1.000Time5:49.10Pace5:49.10 Cumilative:Distance1.000Time5:49.10Pace5:49.10
Split 2:Distance1.000Time5:40.30Pace5:40.30 Cumilative:Distance2.000Time11:29.40Pace5:44.70
Split 3:Distance1.000Time6:15.20Pace6:15.20 Cumilative:Distance3.000Time17:44.60Pace5:54.87
Split 4:Distance1.000Time6:10.50Pace6:10.50 Cumilative:Distance4.000Time23:55.10Pace5:58.78
Split 5:Distance1.000Time5:52.40Pace5:52.40 Cumilative:Distance5.000Time29:47.50Pace5:57.50
Split 6:Distance1.000Time5:45.50Pace5:45.50 Cumilative:Distance6.000Time35:33.00Pace5:55.50
Split 7:Distance1.000Time5:54.50Pace5:54.50 Cumilative:Distance7.000Time41:27.50Pace5:55.36
Split 8:Distance1.000Time5:53.70Pace5:53.70 Cumilative:Distance8.000Time47:21.20Pace5:55.15
Split 9:Distance1.000Time6:07.10Pace6:07.10 Cumilative:Distance9.000Time53:28.30Pace5:56.48
Split 10:Distance1.000Time6:07.00Pace6:07.00 Cumilative:Distance10.000Time59:35.30Pace5:57.53
Split 11:Distance1.000Time6:13.40Pace6:13.40 Cumilative:Distance11.000Time1:05:48.70Pace5:58.97
Split 12:Distance1.000Time5:56.20Pace5:56.20 Cumilative:Distance12.000Time1:11:44.90Pace5:58.74
Split 13:Distance1.000Time6:04.70Pace6:04.70 Cumilative:Distance13.000Time1:17:49.60Pace5:59.20
Split 14:Distance0.109Time0:37.60Pace5:44.95 Cumilative:Distance13.109Time1:18:27.20Pace5:59.08

Neon Crocs 2 Miles: 14.61

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

Sun, Jun 02, 2019

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 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.02	0.00	0.00	0.00	12.02

Fast Running Friend Workout - 2019-06-03 08:13:42
Workout Totals: Distance12.020Time1:33:46.80Pace7:48.12
Easy runs, total of about 12.
Leg 1:Distance6.000Time47:07.60Pace7:51.27
With Benjamin, part with Jacob, William, and Stephen.
Leg 2:Distance2.000Time14:59.80Pace7:29.90
Alone.
Leg 3:Distance1.000Time7:32.10Pace7:32.10
With Julia and Matthew.
Split 1:Distance1.000Time7:25.80Pace7:25.80 Cumilative:Distance1.000Time7:25.80Pace7:25.80
Matthew.
Split 2:Distance0.000Time0:06.30Pace0:00.00 Cumilative:Distance1.000Time7:32.10Pace7:32.10
Waiting for Julia.

Leg 4:Distance0.650Time6:17.20Pace9:40.31
With Julia and Mary to the park (holding Mary's hand).
Leg 5:Distance0.520Time4:03.90Pace7:49.04
With Julia at the park.
Leg 6:Distance1.850Time13:46.20Pace7:26.59
Back from the park the long way.

Neon Crocs 2 Miles: 12.02

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

Tue, Jun 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.27	0.12	3.86	0.62	12.87

Fast Running Friend Workout - 2019-06-04 08:37:30
Workout Totals: Distance12.878Time1:34:33.50Pace7:20.56
Did a tempo run with Benjamin in the morning. He paced me through 2 miles down the canyon with the first 1.5 at 5:40 pace, and then the target was 78, 75. I was able to do 78, 76, which gave us 11:05 for 2 miles. Then I went to get the car, and he - with some grumbling - did the second interval. The original target was 5:20 pace to 1.5, then 5:00 for the last 0.5. He told me he was tired, so I gave him the target of 5:30 pace for 1.5 with some kind of pickup in the last 0.5. Well, turned out he was not as tired as he thought - 7:56 for the first 1.5, and then 2:27 for the last 0.5 - total of 10:23. Then in the evening we went to the track meet in Nephi. Except by the time we got there it was over. So we just did our own time trials. It was still warm - 80F. We waited some for the sun to set, but we could only wait so long. So Stephen ran a PR in the 800 - 2:52.9. Then Joseph, Jacob, William, and Bonnie ran 3000. I paced William. Joseph got 10:39, Jacob 10:40, William 11:27, Bonnie struggled today and ran 12:29. Joseph and Jacob had a good start - steady pace like I told them to 2000 (3:32, 3:31). Then something really odd happened - they both got lazy, neither one wanted to push the pace, and they ran the next 600 in 2:18. And then they kicked - 78 for Joseph, 79 for Jacob. William got a small PR. He was doing well in the first 3 laps (89,89,90), but then started to fade (92,95,96). Thanks to 88 in the last lap he was able to pull off a PR, though. We still need to work on the mental focus, drive, and toughness. He really should not be running slower than 92 laps even if he is hurting.
Leg 1:Distance0.730Time5:41.70Pace7:48.08
With Benjamin.
Leg 2:Distance1.500Time11:40.40Pace7:46.93
With Sarah and Benjamin.
Leg 3:Distance2.500Time20:11.40Pace8:04.56
With Benjamin.
Leg 4:Distance2.000Time11:05.10Pace5:32.55
Down the canyon tempo run with Benjamin.
Split 1:Distance1.500Time8:30.40Pace5:40.27 Cumilative:Distance1.500Time8:30.40Pace5:40.27
Split 2:Distance0.500Time2:34.70Pace5:09.40 Cumilative:Distance2.000Time11:05.10Pace5:32.55

Leg 5:Distance2.040Time17:51.10Pace8:45.05
Part with Benjamin.
Leg 6:Distance1.000Time8:07.00Pace8:07.00
Warm-up with the kids at the Juab High track in Nephi.
Leg 7:Distance0.496Time2:52.90Pace5:48.59
Paced Stephen through 800.
Leg 8:Distance0.124Time0:47.80Pace6:25.48
Matthew - false start.
Leg 9:Distance1.864Time11:27.40Pace6:08.78
Paced William through 3000.
Leg 10:Distance0.500Time4:06.90Pace8:13.80
More distance with Matthew.
Leg 11:Distance0.124Time0:41.80Pace5:37.10
200 with Matthew.

Neon Crocs 2 Miles: 12.88

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

Comments

From Eva Splaine on Fri, Jun 07, 2019 at 18:25:53 from 108.61.201.170

I have noticed from your blog that you do a lot of running down the canyon. Do you feel there are a lot of benefits from running downhill? What is the best way to use downhill running in training, and what grade of hill is the best? I assume that too steep of a hill is not good.

Do your worry about injury to the knees etc. due to the extra impact from downhill running?

From Sasha Pachev on Fri, Jun 07, 2019 at 22:56:05 from 76.8.216.2

Eva:

I have noticed over the course of the years that I run best when I do the majority of my speed on 1-2% downhill grade. There are also some studies that have demonstrated that eccentric contractions (muscle contracting to resist being stretched) develop leg strength better than concentric (normal muscle contraction).

From Eva Splaine on Sat, Jun 08, 2019 at 15:35:22 from 108.61.201.170

Thank you for the information Mr. Pachev. I will do some research on eccentric contraction exercises. Sounds very interesting.

Wed, Jun 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.06	0.00	0.00	0.00	12.06

Fast Running Friend Workout - 2019-06-05 08:58:55
Workout Totals: Distance12.064Time1:36:20.60Pace7:59.16
Easy runs for the kids except Julia. Benjamin, Jacob, and I paced her in a 3000 time trial. She got 13:42. Total of about 12 miles for me, 10 for Benjamin.
Leg 1:Distance4.000Time31:10.20Pace7:47.55
With Benjamin, Joseph, William, and Stephen.
Leg 2:Distance0.930Time8:16.10Pace8:53.44
With Jacob and Julia - warm-up.
Leg 3:Distance1.864Time13:42.30Pace7:21.15
Julia's 3000 time trial.
Leg 4:Distance1.270Time12:02.60Pace9:28.98
Cool-down with Jacob and Julia.
Leg 5:Distance1.000Time7:33.10Pace7:33.10
With Joseph, Jacob, and Matthew.
Leg 6:Distance1.000Time7:38.40Pace7:38.40
With Joseph and Jacob.
Leg 7:Distance2.000Time15:57.90Pace7:58.95
With Benjamin and Jenny.

Neon Crocs 2 Miles: 12.06

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

Thu, Jun 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.15	1.00	1.50	0.50	12.15

Fast Running Friend Workout - 2019-06-06 07:34:47
Workout Totals: Distance12.150Time1:28:41.50Pace7:17.98
Total of 12. Did a 2 mile tempo run down the canyon (about 1-2% grade) with a fast finish. Benjamin paced me. Total time was 11:00, 8:28 (5:39 pace) for the first 1.5, then 2:32 (5:04 pace) for the last 0.5. Jenny did a mile pickup in 6:19. Other kids ran their usual distances easy today.
Leg 1:Distance0.980Time7:51.90Pace8:01.53
Warm-up with Benjamin.
Leg 2:Distance2.000Time11:00.20Pace5:30.10
2 mile tempo run down the canyon with Benjamin with a fast finish.
Split 1:Distance1.500Time8:28.20Pace5:38.80 Cumilative:Distance1.500Time8:28.20Pace5:38.80
Split 2:Distance0.500Time2:32.00Pace5:04.00 Cumilative:Distance2.000Time11:00.20Pace5:30.10

Leg 3:Distance1.000Time8:20.60Pace8:20.60
Alone.
Leg 4:Distance1.000Time6:19.40Pace6:19.40
With Jenny.
Leg 5:Distance3.170Time24:53.50Pace7:51.14
Part with Jenny, part alone.
Leg 6:Distance1.000Time7:50.70Pace7:50.70
With Joseph, Jacob, and Matthew.
Leg 7:Distance1.000Time7:31.70Pace7:31.70
With Joseph and Jacob.
Leg 8:Distance2.000Time14:53.50Pace7:26.75
Alone.

Neon Crocs 2 Miles: 12.15

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

Fri, Jun 07, 2019

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 - 2019-06-07 08:18:54
Workout Totals: Distance12.000Time1:30:57.80Pace7:34.82
Easy runs today. Paced Sarah in her workout. She struggled today, but was able to run 1.5 in 11:42 down the canyon with some headwind and in 70F. Total of 12. Easy runs for the kids, more or less usual distances.
Leg 1:Distance1.480Time10:42.60Pace7:14.19
Alone.
Leg 2:Distance1.500Time11:42.50Pace7:48.33
With Sarah.
Leg 3:Distance0.250Time1:58.90Pace7:55.60
With Sarah.
Leg 4:Distance4.770Time35:23.40Pace7:25.16
Alone.
Leg 5:Distance1.000Time7:36.10Pace7:36.10
With Joseph, Jacob, and Matthew.
Leg 6:Distance1.000Time7:35.40Pace7:35.40
With Joseph and Jacob.
Leg 7:Distance2.000Time15:58.90Pace7:59.45
With Benjamin.

Neon Crocs 2 Miles: 12.00

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

Sat, Jun 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	6.00	0.00	16.50

Fast Running Friend Workout - 2019-06-08 07:32:01
Workout Totals: Distance16.500Time1:57:34.30Pace7:07.53
Ran 12+ with Benjamin in the AM - did a 6 mile tempo down the canyon in 34:54 (5:56, 5:58, 5:49, 5:45, 5:50, 5:36). Benjamin turned up the heat on me with about 600 to go, I considered asking him to slow down, but that would have involved talking and I was already out of breath. So instead I said a prayer asking the Lord to give me the adrenaline to keep the pace, and the prayer was answered. The pace became bearable - though I had to keep my focus to keep it, and I was able to run 80 for the last quarter. Then we went to the track meet at Juah High in Nephi. Results: 41 Pachev, Matthew 7 Fast Running Blog 6:32.71 -- 42 Pachev, Stephen 9 Fast Running Blog 5:56.22 -- 43 Pachev, William 11 Fast Running Blog 5:38.20 -- 39 Pachev, Jacob 13 Fast Running Blog 4:52.80 -- 40 Pachev, Joseph 14 Fast Running Blog 4:53.09 -- 36 Pachev, Jennifer 19 Fast Running Blog 5:43.44 Command to grab them for future reference: curl -s https://usatfutahyouth.weebly.com/uploads/6/5/6/7/6567024/results2.pdf \| pdftotext - - \| grep -A 2 Pachev Joseph and Jacob had good races, both ran official 1500 PRs in a close race - splits 78, 76, 79, 59/60. Everybody else bombed. Part of the problem was the headwind. Jenny had a problem with her muscles hurting from something. I am suspecting it might actually be a good thing because she has been doing a therapy to correct her neck imbalance which resulted in overrotation when she ran which gave her persistent side pain. Now that the imbalance has been corrected to some degree, she rotates less which makes her use her muscles differently, and I think she is still adjusting to the new form. For William and Matthew I think it was a matter of not having the mental toughness to deal with the headwind. Stephen I think just got too comfortable in the second lap and ran it in 1:41. After that it is hard to motivate yourself to get back to pace in the third lap and to kick - especially when you are only 9. Joseph, Jacob, and I added 4 miles in the evening. William, Stephen, and Jenny did 2 more.
Leg 1:Distance3.700Time28:51.40Pace7:47.95
Warm-up with Benjamin.
Leg 2:Distance6.000Time34:54.60Pace5:49.10
Tempo run with Benjamin.
Leg 3:Distance2.800Time24:00.00Pace8:34.29
Cool down with Benjamin, part with Armando.
Leg 4:Distance4.000Time29:48.30Pace7:27.07
With Joseph, and Jacob.

Neon Crocs 2 Miles: 16.50

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

Sun, Jun 09, 2019

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. Benjamin spoke in the Sacrament meeting about the missionary work in Ukraine and in general.

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

Mon, Jun 10, 2019

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 - 2019-06-10 08:32:11
Workout Totals: Distance12.000Time1:34:48.50Pace7:54.04
Easy runs with the kids. 8 in the AM, 4 in the PM. Usual distances. Jenny is on 2+2 schedule to recover from the muscle pain she has been having.
Leg 1:Distance4.000Time31:41.10Pace7:55.27
With Benjamin and Stephen.
Leg 2:Distance4.000Time31:26.30Pace7:51.57
With Benjamin, William, Joseph, and Jacob.
Leg 3:Distance1.000Time7:33.50Pace7:33.50
With Joseph, Jacob, Matthew, and Benjamin.
Leg 4:Distance1.000Time8:09.90Pace8:09.90
With Joseph, Jacob, Benjamin, and Jenny.
Leg 5:Distance2.000Time15:57.70Pace7:58.85
With Julia.

Neon Crocs 2 Miles: 12.00

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

Tue, Jun 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.12	0.00	0.00	1.88	12.00

Fast Running Friend Workout - 2019-06-11 08:56:32
Workout Totals: Distance12.000Time1:30:07.90Pace7:30.66
In the morning did 3x0.625 down the canyon with Benjamin, Joseph, and Jacob - we got 3:19.8, 3:19.1, 3:17.5. 0.25 recovery jog in between. Benjamin after that added a 2 mile tempo down the canyon. His target again was 5:20 pace for the first 1.5, and then close at 5:00 pace. He started with the first 0.5 in 2:31, then dialed it down to 2:37, 2:37 (7:45 at 1.5), then closed with 73, 71 (2:24, 4:48 pace) and finished in 10:09. His pre-mission fitness is starting to come back. Did 4 more in the evening, 1 with Julia. Benjamin did 2 more, 1 of those with Matthew. Joseph and Jacob did just 5 in the AM with no PM run. William and Stephen ran 4. Jenny did 2+2.
Leg 1:Distance0.980Time8:09.90Pace8:19.90
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance2.375Time15:20.30Pace6:27.49
Workout with Benjamin, Joseph, and Jacob.
Split 1:Distance0.625Time3:19.80Pace5:19.68 Cumilative:Distance0.625Time3:19.80Pace5:19.68
Split 2:Distance0.250Time2:39.20Pace10:36.80 Cumilative:Distance0.875Time5:59.00Pace6:50.29
Split 3:Distance0.625Time3:19.10Pace5:18.56 Cumilative:Distance1.500Time9:18.10Pace6:12.07
Split 4:Distance0.250Time2:44.70Pace10:58.80 Cumilative:Distance1.750Time12:02.80Pace6:53.03
Split 5:Distance0.625Time3:17.50Pace5:16.00 Cumilative:Distance2.375Time15:20.30Pace6:27.49

Leg 3:Distance4.645Time36:09.50Pace7:47.06
More distance - part with Joseph and Jacob.
Leg 4:Distance1.000Time8:00.70Pace8:00.70
With Julia.
Leg 5:Distance3.000Time22:27.50Pace7:29.17
Alone.

Neon Crocs 2 Miles: 12.00

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

Comments

From PJ on Wed, Jun 12, 2019 at 19:16:57 from 47.221.210.137

Somehow I'm eager to try a run in some crocs to see for myself :D

Wed, Jun 12, 2019

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 - 2019-06-12 09:04:49
Workout Totals: Distance12.000Time1:29:30.20Pace7:27.52
Total of 12. 8 in the AM, paced Sarah through 1.5 tempo down the canyon in 11:35. Then ran with Julia in the PM, and added 3 miles alone. Kids ran a bit less to taper for the State Meet. Jenny is on 2+2 recovery schedule. Benjamin did 8+2.
Leg 1:Distance0.980Time7:04.40Pace7:13.06
Alone.
Leg 2:Distance1.500Time11:35.70Pace7:43.80
With Sarah.
Leg 3:Distance5.520Time40:42.00Pace7:22.39
Alone.
Leg 4:Distance1.000Time7:46.40Pace7:46.40
With Julia.
Leg 5:Distance3.000Time22:21.70Pace7:27.23
Alone.

Neon Crocs 2 Miles: 12.00

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

Comments

From PJ on Fri, Jun 14, 2019 at 20:12:55 from 47.221.210.137

I can't wait to be logging causual 12 miles haha.

Thu, Jun 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	1.25	0.75	12.00

Fast Running Friend Workout - 2019-06-13 08:57:31
Workout Totals: Distance12.000Time1:32:26.40Pace7:42.20
Total of 12. Ran 8 with Benjamin in the AM. He paced me through 2 miles down the canyon in 10:49.8 (5:28, 5:21). The target was 82s(5:28 pace) for the first 1.25, then 80s (5:20 pace) for the remaining 0.75. He started me a bit faster - 80, but then gave me a break with two 83 quarters, followed by 82, so we were right on target at 1.25. Then he wanted to be nice and gave me a break on the uphill, but apparently too much - we ran 85 for the next quarter. Then we sped up to 80 as planned, and did the next two quarters on target. In the last one I found another gear and made up what we lost in the first quarter of the second mile closing in 76. This is my fastest time of the year, also 46 year old, and father of 11 PR. Ran with Julia and Matthew in the evening, plus some myself - total of 4. Kids were on reduced mileage tapering for the state meet tomorrow.
Leg 1:Distance0.980Time7:56.20Pace8:05.92
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:49.80Pace5:24.90
Tempo run with Benjamin.
Split 1:Distance1.250Time6:53.60Pace5:30.88 Cumilative:Distance1.250Time6:53.60Pace5:30.88
Split 2:Distance0.750Time3:56.20Pace5:14.93 Cumilative:Distance2.000Time10:49.80Pace5:24.90

Leg 3:Distance5.020Time42:56.90Pace8:33.33
Distance with Benjamin.
Leg 4:Distance1.000Time7:46.10Pace7:46.10
With Matthew.
Leg 5:Distance1.000Time7:59.10Pace7:59.10
With Julia.
Leg 6:Distance2.000Time14:58.30Pace7:29.15
Alone.

Neon Crocs 2 Miles: 12.00

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

Comments

From Eva Splaine on Fri, Jun 14, 2019 at 18:56:54 from 108.61.201.170

Congratulations on the 46-year old PR. May even be a World record for a 46-year old father of 11. :)

Fri, Jun 14, 2019

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 - 2019-06-14 09:24:05
Workout Totals: Distance12.000Time1:34:07.70Pace7:50.64
Easy 12 for me today. Joseph, Jacob, William, Jenny, Julia, and Bonnie ran 3000 in the Utah USATF state championship. Results: -- 4 # 149 Pachev, William 11 Fast Running Blog 11:38.36 -- 2 # 143 Pachev, Jacob 13 Fast Running Blog 10:28.15 3 # 145 Pachev, Joseph 14 Fast Running Blog 10:36.62 -- -- # 144 Pachev, Jennifer 19 Fast Running Blog X12:01.90 -- # 146 Pachev, Julia 17 Fast Running Blog X13:35.95 Command to get them: curl -s https://usatfutahyouth.weebly.com/uploads/6/5/6/7/6567024/full_results2.pdf \| pdftotext - - \| grep -A 2 Pachev Joseph and Jacob ran perfectly for the first 2000 - 3:26, 3:26, and then fell apart - Joseph more than Jacob. This has to be mental - how do run 3:26, 3:26, and then fade to 3:36 for the last 1000 ? Or especially 3:44 for Joseph. If 3:26 was too fast for the first 1 K, then the second 1 K would have revealed some signs of fatigue. I think the memory of the last 1 K being miserable overcame both of them. William Horne won the race with 10:21.05, Jacob was second, Joseph third. Jacob missed his PR from Greensboro last year by 0.83. Our William opened in 3:47, then ran the next lap in 92 and I missed his splits after that. But obviously they were not awesome - barely faster than 96 average. He was not in a good mental state at the start of the race, as evidenced by a classic quote - very typical of William - "You pay for me to run in races, why? So I could experience pain? And why? So I could qualify for more pain!" So in a way I was happy that at least he was not over 12:00. His 11:38 was good enough for 4th. Cole Jameson won with 10:45.38. Jenny was battling shin splints. All last year she struggled with a mysterious side pain that we now are inclined to think came from excessive torso rotation. She did a NUCCA treatment, which in combination with carrying rocks while running, reduced her torso rotation and with that the mysterious side pain. However, at the same time she developed shin splint, which is probably connected to the change in the form - her legs were not conditioned to run straight. So she came to the race on reduced mileage and in a lot of pain. Nevertheless she managed 12:01, which I was happy about. Bonnie was not 100% either due to much dancing, but still ran 12:02.89, a 0.01 PR. Julia did better. Looks like the work we did with her to increase the leg turnover did something. She got 13:35 - fastest time of the year. However, her first 1000 was 4:12, and then she just got tired of turning over at a higher rate and went back to her lazy stride - so the last 2 K was 9:23, 4:41 average - we need to work on moving the legs for the entire duration of the race, not just the first 1 K.
Leg 1:Distance2.000Time16:14.20Pace8:07.10
With Joseph, Jacob, William, Stephen, and Benjamin.
Leg 2:Distance6.000Time46:24.80Pace7:44.13
With Benjamin.
Leg 3:Distance1.000Time7:33.50Pace7:33.50
With Matthew.
Leg 4:Distance3.000Time23:55.20Pace7:58.40
With Benjamin.

Neon Crocs 2 Miles: 12.00

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

Sat, Jun 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.51	0.00	6.00	0.00	16.51

Fast Running Friend Workout - 2019-06-15 06:27:31
Workout Totals: Distance16.510Time1:57:00.60Pace7:05.23
12 total in the AM with Chad and Benjamin, we did 6 mile tempo down the canyon. I got 34:27.9 (5:55, 5:51, 5:41, 5:42, 5:44, 5:34). Benjamin and Chad pulled away from me in the last 200 and gapped me by about 3 seconds. Then I took the kids to the Utah USATF championship. Joseph and Jacob did the 1500 - Joseph 4:52.63 (PR, 2nd), Jacob 4:59.90 (3rd). William Horne won with 4:42.30. Joseph had a good race, Jacob was worn out from the 3000 the night before. In the 800 Stephen ran 2:59.50 (4th), Jonas Clay won with 2:39.72. Matthew ran 3:16.66 (2nd), Luke Foote won with 2:52.34. Both Stephen and Matthew had a problem mentally engaging in the race. They should have been at least 5 seconds faster. Afterwards I ran with William and we paced Sarah through a 1.5 mile tempo. It was warm, so I dumped water on her every 0.25.
Leg 1:Distance3.350Time26:20.40Pace7:51.76
Warm-up with Chad and Benjamin.
Leg 2:Distance6.000Time34:27.90Pace5:44.65
Tempo run down the canyon with Chad and Benjamin.
Leg 3:Distance2.820Time21:38.10Pace7:40.32
Cool-down with Chad and Benjamin.
Leg 4:Distance0.670Time5:25.90Pace8:06.42
With William.
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Leg 6:Distance1.500Time11:50.50Pace7:53.67
Paced Sarah with William.
Leg 7:Distance2.170Time17:17.80Pace7:58.25
With William back to the car.

Neon Crocs 2 Miles: 16.51

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

Sun, Jun 16, 2019

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 17, 2019

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 - 2019-06-17 08:31:15
Workout Totals: Distance12.000Time1:35:31.60Pace7:57.63
Easy 12 in two runs, usual distances for the kids, except Stephen ran only 3 as a precaution - he had bad hip pain in the morning, it went away at night, but I had him run less to be sure.
Leg 1:Distance4.000Time32:17.70Pace8:04.43
With Jacob, William, and Benjamin.
Leg 2:Distance4.000Time31:23.20Pace7:50.80
With Joseph and Benjamin.
Leg 3:Distance1.000Time7:42.00Pace7:42.00
With Matthew.
Leg 4:Distance2.000Time16:10.80Pace8:05.40
With Benjamin, Joseph, Jacob, and Stephen.
Leg 5:Distance1.000Time7:57.90Pace7:57.90
With Stephen.

Neon Crocs 2 Miles: 12.00

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

Tue, Jun 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.99	0.99	1.25	1.25	12.48

Fast Running Friend Workout - 2019-06-18 07:38:39
Workout Totals: Distance12.484Time1:33:04.40Pace7:27.32
Did a workout in the AM with the boys. First with 1.25 with William down the canyon in 7:12 - his target was 7:20, closing 0.25 85. Then did the same interval with Joseph, Jacob, and Benjamin at a faster pace. Jacob did everything perfectly, 5:21 evenly paced at the mile, then 76 for the last 0.25. Joseph struggled, decided to DNF after about 0.75, Benjamin tried to talk him into finished, but was not successful. I was able to keep up with Jacob, though I had to work. After our 2x1.25 Benjamin did 2 miles down the canyon alone. His target was 10:00 - 5:00 pace. He ran 4:51, 4:53 and got 9:44 - his fastest time on the course since he got back and only 11 seconds slower than his pre-mission PR. Then we paced Adam Moody, Rachael Moody's son. His first 800 was unsuccessful - for some reason he could not even keep up with Matthew who ran 3:11.8. Then I paced Julia through 8:43 2000 while Adam rested, and then Stephen and I paced Adam through an 800, which went a whole lot better - he ran 90, 93 for a 3:03.7 PR by 5 seconds. Then did a cool down to the house, and then 2 more miles in the evening with Benjamin.
Leg 1:Distance0.980Time7:57.70Pace8:07.45
Warm-up.
Leg 2:Distance1.250Time7:12.50Pace5:46.00
1.25 down the canyon pacing William with the help of Joseph, Jacob, and Benjamin.
Leg 3:Distance1.750Time14:28.90Pace8:16.51
Recovery jog.
Leg 4:Distance1.250Time6:37.90Pace5:18.32
Another 1.25 interval down the canyon. With Jacob, part with Joseph and Benjamin.
Leg 5:Distance1.022Time8:10.50Pace7:59.94
Cool-down.
Leg 6:Distance1.000Time8:51.40Pace8:51.40
To the track with Julia and Stephen.
Leg 7:Distance0.496Time3:11.80Pace6:26.69
Matthew's 800 time trial. Stephen helped pace.
Leg 8:Distance1.240Time8:43.90Pace7:02.50
Julia's 2000.
Leg 9:Distance0.496Time3:03.70Pace6:10.36
Adam's 800 time trial. Stephen helped pace.
Leg 10:Distance1.000Time8:44.10Pace8:44.10
Back to the house.
Leg 11:Distance2.000Time16:02.00Pace8:01.00
With Benjamin at night.

Neon Crocs 2 Miles: 12.48

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

Wed, Jun 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.96	0.00	0.00	0.00	11.96

Fast Running Friend Workout - 2019-06-19 08:42:50
Workout Totals: Distance11.960Time1:31:39.20Pace7:39.80
Usual 12 total, paced Sarah through 1.5 down the canyon in 11:34, kids tapering for the regionals, ran reduced mileage.
Leg 1:Distance0.980Time6:59.40Pace7:07.96
Alone.
Leg 2:Distance1.500Time11:34.90Pace7:43.27
With Sarah.
Leg 3:Distance5.480Time41:05.60Pace7:29.93
Alone.
Leg 4:Distance1.000Time8:02.40Pace8:02.40
With Matthew.
Leg 5:Distance3.000Time23:56.90Pace7:58.97
With Benjamin.

Neon Crocs 2 Miles: 11.96

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

Thu, Jun 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.31	0.00	0.00	2.00	12.31

Fast Running Friend Workout - 2019-06-20 06:52:21
Workout Totals: Distance12.315Time1:30:49.50Pace7:22.51
Kids did reduced mileage tapering for the regionals. Benjamin paced me through 2 miles down the canyon. The target was 10:40, 5:20 pace, and with Benjamin's help I was able to do it. He wisely started a bit slower - evenly paced 5:22. I considered pulling alongside to urge a faster pace, but decided against it figuring perhaps Benjamin was sensing something. This was after all a safe bet - if all I had in me was 10:50, this would get me there, but if I really had 10:40, then I would be able to kick. It turned out to be the latter. We ran 81, 81, 80 for the next three quarters, at which I went from wanting to run faster to just hanging on and praying for adrenaline. In the last 0.25 my prayer for adrenaline was answered again and I found a 76 quarter closing the gap on the 5:20 guy and hitting the target time of 10:40. I was happy about being able to close with 5:18 for the last mile. This is my fastest time on that course in almost 2 years, a PR for the year, PR for past 46, and PR as a father of 11. Maybe I should add PR as a father of a return missionary as well to keep myself motivated. Benjamin is also working on giving me a chance for decent grandfather PRs - he went on a date right after the run. In the evening I had a very interesting run with Matthew. He started out complaining he was not feeling good, but still opened the mile with 2:00 quarter. Then in the second quarter a dog growled at him, and he ran 1:53. On the way back that same dog chased us, so the next quarter was 1:45. In the last quarter, he still had the adrenaline pumping from the dog chase, so he ran it in 1:41 with 7:18 for the mile. I wish USATF rules allowed specially trained chase dogs during the 8 and under division races :-)
Leg 1:Distance0.980Time7:45.30Pace7:54.80
With Benjamin.
Leg 2:Distance2.000Time10:40.70Pace5:20.35
2 miles down the canyon with Benjamin.
Leg 3:Distance5.210Time40:28.60Pace7:46.14
Part with Benjamin, part alone.
Leg 4:Distance1.000Time7:18.70Pace7:18.70
With Matthew, part with Benjamin.
Leg 5:Distance0.125Time1:12.30Pace9:38.40
With Bella.
Leg 6:Distance3.000Time23:23.90Pace7:47.97
With Benjamin.

Neon Crocs 2 Miles: 12.31

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

Fri, Jun 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.02	0.00	0.00	0.00	12.02

Fast Running Friend Workout - 2019-06-21 07:33:23
Workout Totals: Distance12.015Time1:30:34.00Pace7:32.27
Total of 12. Ran 8 with Benjamin in the morning, then drove to Bozeman with the crew where they ran USATF regionals. Results: Jenny 11:55.83 - suffered from shin splints and side pain, but toughed it out. First lap in 92, then more or less even 96. Julia 13:27.41 - fastest time this year. Another improvement. Splits were around 1:37 at 400, then 3:20 at 800, 5:05 (1:45), 6:54 (1:49), 8:45 (1:49), then 12:32 at 2800 (3:47, 1:53 avg), and then 55 seconds for the last 200. So she still lost a lot in the second half due to the inability to maintain the focus and keep the right leg turnover, but at least she ran OK in the first half. We need to practice making the normal leg turnover natural enough that she can maintain it when tired. Joseph - 10:27.49 PR. I was very concerned about him after his DNF in a workout on Tuesday and given that he struggles to run his best when his younger brother Jacob is beating him. But he found enough humility in himself today to run a PR. He and Jacob worked together with William Horne to keep a decent pace as they each ran a PR today and pulled Cole Jameson to a PR as well. I gave them the instruction to run 83s which they followed almost perfectly. They had 82,84,81,83,84 for the first 5 laps. Then Joseph and Cole started struggling and fell back a couple of seconds, but hung on enough to get PRs (Cole ended up with 10:29.08). But still, 3:33 last 1 K at altitude is something I am happy with for Joseph. Jacob 10:21.42 PR - splits were 82,84,81,83,84,84,84, and 39 for the last 200. In the third kilometer he kept the pace hot, and even at one point gapped the pack, but in the last lap due to his small size and a young age (he is still 12) could not kick as well as William Horne (10:16.25 PR) and Tyler Stoker (10:15.85, racing in 15-16 division). But still, great PR, last 1 K in 3:27, nearly perfect splits (3:26, 3:28, 3:27), and some show of character as well as tactical skill in the last 1 K - he knew he would not have a chance in the kick against older kids so he went for a gap at the place where it hurts the worst. With that he was able to run down two kids in the older divisions + his older brother Joseph - though he can outkick Joseph on a good day, but Joseph is behind in growth, so it does not really count quite the same. Things are looking good for sub-10:00 at the nationals in Sacramento for Jacob, and maybe even for Joseph with a little bit some combination of growth spurt and mental toughness. Our William - 11:28.97, a second off his PR, but this is the fastest he has ever run in a meet. Ran most of the race in no man's land - the kids in front were too fast, and behind were too slow. 2:59 at 800, 6:05 at 1600, 7:37 at 2000. So more or less even 92s after the first two laps, but he should have been able to run 90s based on his workout on Tuesday. But that was Tuesday in a workout in a pack, and today was a meet running most of the race alone. So maybe at the nationals we can get him to run sub-11:00.
Leg 1:Distance8.000Time59:55.10Pace7:29.39
With Benjamin.
Leg 2:Distance1.000Time8:27.20Pace8:27.20
With Matthew in Bozeman - part with the other kids as they were doing warm-up for the 3000.
Leg 3:Distance3.015Time22:11.70Pace7:21.69
Alone in Bozeman.

Neon Crocs 2 Miles: 12.02

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

Sat, Jun 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.13	0.00	0.00	0.00	10.13

Fast Running Friend Workout - 2019-06-22 07:07:34
Workout Totals: Distance10.134Time1:16:22.30Pace7:32.17
Day 2 in Bozeman. I did a total of only a little over 10 so that I would be alert on the late drive back home. Joseph and Jacob raced the 1500. Joseph got 4:56.25 (3rd), Jacob 4:55.26 (2nd). William Horne won their race with 4:49.80. Both Joseph and Jacob were tired from the 3000 the night before, but they still were able to run respectably. In the 800 Stephen ran 2:57.60 (3rd). Kenny Briggs won his race with 2:41.63. Matthew ran 3:17.36 (2nd). Luke Foote won his race with 2:58.80. I told Stephen - run with Kenny for the first 300, then do whatever you want. Well he did run with Kenny for the first 300 like I told him in around 1:00, and then he just relaxed and coasted at around 92 per lap pace. Matthew is still struggling with the idea that he either has to be winning the race or else he just gives up. It did not help that he was in the heat where the ages went up to 12 years old. So he did not put in a whole lot of effort once he saw he would not be winning the heat.
Leg 1:Distance8.077Time1:00:22.60Pace7:28.51
Alone.
Leg 2:Distance2.057Time15:59.70Pace7:46.55
With William.

Neon Crocs 2 Miles: 10.13

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

Sun, Jun 23, 2019

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 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.28	0.00	0.00	0.00	12.28

Fast Running Friend Workout - 2019-06-24 08:29:50
Workout Totals: Distance12.280Time1:38:14.30Pace7:59.99
Easy runs, more or less usual distances, total of 12.
Leg 1:Distance4.000Time32:06.90Pace8:01.73
With Benjamin, Jacob, William, and Stephen.
Leg 2:Distance4.000Time31:43.70Pace7:55.93
With Benjamin and Joseph.
Leg 3:Distance1.000Time8:00.90Pace8:00.90
With Matthew.
Leg 4:Distance3.280Time26:22.80Pace8:02.56
With Benjamin - part with Joseph and Jacob.

Neon Crocs 2 Miles: 12.28

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

Tue, Jun 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.65	0.00	2.50	0.50	11.65

Fast Running Friend Workout - 2019-06-25 08:29:57
Workout Totals: Distance11.646Time1:28:49.70Pace7:37.64
Eventful day. Total of about 12. First Benjamin paced me through 2 miles in 10:46 (5:24, 5:22). The original target was 11:00 but I was feeling good and told him 81s (5:24 pace) was OK. Then he did his own 2 mile tempo in 9:41 while I ran with him the first 0.5 in 2:24. I gave him a target of 72s (4:48 pace) "till the standard bearer fainteth". "The standard bearer" doubted some in the middle, but as evidenced by the last 0.5 did not faint. His splits were 71,73,72,74 (4:50),76,74,72,69 (4:51). This was only 8 seconds slower than his pre-mission PR of 9:33. I suppose some clarification is in order. Technically this 2 mile run is not a tempo run - more of a 2 mile time trial. But I call it a tempo run anyway - while you are running it you are dreaming about being able to run the half at that pace. And it often happens that eventually you get there - because 90% of the battle of the half is to be able to hold your target pace for 2 miles with even splits. Once you can, with relatively small adaptations you can develop the endurance to race the full distance. Then we ran with Rachael Moody, her son Adam, her friend Amy Thackeray, and our boys. Matthew and Adam raced each other in the mile. Matthew got a PR of 6:52.4. Adam got 7:04. Then we did an 800 where Adam's job was to run all out in the first 400 to make Stephen work, but Adam must have been tired from the mile because he could only run 92. Stephen did 90, 90, but he was suffering as well - not sure from what. Perhaps he expected to run 84 in the first lap, and then relax and coast in the second, and after the first unevenly paced 90 he just was not mentally prepared to work. Joseph, Jacob, and William ran the 800 a bit faster, Joseph and Jacob around 2:50, William 2:55, all from the second lap.
Leg 1:Distance0.980Time7:49.00Pace7:58.57
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:46.30Pace5:23.15
Tempo run with Benjamin.
Leg 3:Distance2.500Time22:27.60Pace8:59.04
Recovery jog with Benjamin.
Leg 4:Distance0.500Time2:24.10Pace4:48.20
First 0.5 of Benjamin's tempo.
Leg 5:Distance0.170Time1:35.10Pace9:19.41
Cool-down.
Leg 6:Distance1.000Time9:15.80Pace9:15.80
Warm-up with the guests + William, Joseph, Jacob, and Stephen.
Leg 7:Distance1.000Time6:52.40Pace6:52.40
Matthew's time trial.
Leg 8:Distance0.496Time3:00.70Pace6:04.31
800 with Stephen.
Leg 9:Distance1.000Time8:56.00Pace8:56.00
Cool-down with the pack including Matthew.
Leg 10:Distance2.000Time15:42.70Pace7:51.35
With Benjamin, Jenny, Julia, Joseph, and Jacob.

Neon Crocs 2 Miles: 11.65

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

Wed, Jun 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.74	0.00	0.25	0.00	11.99

Fast Running Friend Workout - 2019-06-26 08:47:17
Workout Totals: Distance11.992Time1:34:11.60Pace7:51.28
Easy runs for everyone except Matthew, total of 12. Matthew insisted on going to the track, but he did not have a good attitude once we got there. So he ran 800 in 3:17, then I told him he had to run a decent 400 to get a popsicle, this time he figured he wanted it, and ran 89.5.
Leg 1:Distance4.000Time31:52.70Pace7:58.18
With Benjamin, Jacob, William, and Stephen.
Leg 2:Distance4.000Time32:08.30Pace8:02.07
With Benjamin and Joseph.
Leg 3:Distance0.186Time1:40.80Pace9:01.94
With Matthew - warm-up.
Leg 4:Distance0.496Time3:17.90Pace6:38.99
With Matthew - 800.
Leg 5:Distance0.248Time1:29.50Pace6:00.89
With Matthew - 400.
Leg 6:Distance0.062Time0:31.50Pace8:28.06
Cool-down with Matthew.
Leg 7:Distance3.000Time23:10.90Pace7:43.63
With Benjamin - part with Jenny, Julia, Joseph, and Jacob.

Neon Crocs 2 Miles: 11.99

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

Thu, Jun 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.87	0.00	2.00	1.25	12.12

Fast Running Friend Workout - 2019-06-27 09:00:27
Workout Totals: Distance12.120Time1:29:49.00Pace7:24.64
Total of 12. Did a workout with the boys today. First we paced William through 2 miles down the canyon in 11:58 (5:55, 6:03). He had some mental struggles in the second mile slowing down to a couple of 94s, but then he found 84 in the last quarter. Stephen learned a lesson today - I hope. Usually when our kids do a fast workout they get a popsicle. After the first 0.5 in 2:56 Stephen started moaning and dropping back. I told him he had to keep up and make it to 0.75 to get his popsicle. He said he did not want one. So he finished the interval in 4:32 and did not get his popsicle. I think it is important for the kids to learn to not to give up on the goal in the middle of trying to reach it. Then we did another interval with Benjamin, Joseph, and Jacob. The target was 1.25 at 5:20 mile pace. Benjamin paced it. Jacob and I were able to keep up and finished in 6:40. Joseph, however, started moaning around 0.3 and just stopped - even though I told him I wanted him to slow down to 5:36 and finish the interval. So Benjamin and I talked to him afterwards about the importance of enduring to the end.
Leg 1:Distance0.950Time7:57.70Pace8:22.84
Warm-up with Benjamin, Joseph, Jacob, William, and Stephen.
Leg 2:Distance2.000Time11:58.50Pace5:59.25
Paced William over 2 miles with Jacob and Joseph. Stephen ran part of it.
Leg 3:Distance2.000Time16:45.60Pace8:22.80
Recovery.
Leg 4:Distance1.250Time6:40.30Pace5:20.24
With Benjamin and Jacob - part with Joseph.
Leg 5:Distance1.800Time14:46.60Pace8:12.56
Cool-down with Benjamin, Joseph, and Jacob.
Leg 6:Distance1.000Time7:42.10Pace7:42.10
With Matthew.
Leg 7:Distance3.120Time23:58.20Pace7:40.96
With Benjamin.

Neon Crocs 2 Miles: 12.12

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

Fri, Jun 28, 2019

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 - 2019-06-28 08:34:35
Workout Totals: Distance12.000Time1:30:33.80Pace7:32.82

Leg 1:Distance1.000Time7:35.60Pace7:35.60
With Matthew.
Leg 2:Distance4.000Time30:55.90Pace7:43.98
With Benjamin, Jacob, William, and Stephen.
Leg 3:Distance4.000Time30:37.10Pace7:39.27
With Benjamin and Joseph.
Leg 4:Distance3.000Time21:25.20Pace7:08.40
Alone.

Neon Crocs 2 Miles: 12.00

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

Sat, Jun 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	3.00	1.25	16.00

Fast Running Friend Workout - 2019-06-29 07:38:35
Workout Totals: Distance16.000Time1:56:11.10Pace7:15.69
Total of 16. Paced Julia through 1.25 down the canyon in 8:14, then ran the same 1.25 with Benjamin and Joseph in 6:39, then Benjamin pulled me through 3 miles down the canyon in 16:26.9. Joseph redeemed himself from the last 2 DNFs in the same workout. His attitude was different. Before the start of the interval he asked if we could say a prayer, and he prayed for the strength to do his best. During the interval he struggled, but was able to focus on what mattered and keep the pace. I was also happy with my interval. Benjamin pulled me through the first mile in 5:27, which did not feel easy. The second mile was 5:30, and it felt hard. I was not sure if I had another 5:30 in me, but I found it thanks to the last 0.25 in 79. Again I prayed during the last mile that I would have the adrenaline to hold the pace, and I was able to find it. I think I am learning how to ask the for right thing when running. You potentially could ask for a lot of things - e.g. to be able to run the next mile under 1 minute. The Lord does have the power to give you that speed, but in His wisdom does not give it. Why not? Perhaps because it would defeat the purpose of running as a form of spiritual development. It is supposed to be hard. You are supposed to reach deep into your spiritual pockets to find even minor physical improvements. That is why we run. That is why we value being able to run fast. So you cannot ask for something that takes you out of those bounds. To compare this to Nephi's experience, you cannot ask the Lord to build the ship for you, but you can ask where to go to find the ore so that you can make the tools. It appears from my experience that asking for the adrenaline when I am at my limit falls within the allowed bounds. Not exactly sure why. Perhaps because once it comes, I still have to have the faith to use it. Perhaps also because I have paid the price to know what I need out of my body that is in relatively close reach - though I have tried to get it out in the past unsuccessfully on many occasions. In any case, this was my fastest time on this course in more than 2 years. Some of the kids ran in the 1500 at the Orem High meet. It was hot, they all felt sluggish, so the times were slow: curl -s https://usatfutahyouth.weebly.com/uploads/6/5/6/7/6567024/results_6-29.pdf \| pdftotext -layout - - \| egrep Pachev\\|Gow 2 # 35 Gow, Bonnie 13 Fast Running Blog 5:41.91 1 # 41 Pachev, Matthew 7 Fast Running Blog 6:20.07 1 # 42 Pachev, Stephen 9 Fast Running Blog 6:07.07 1 # 43 Pachev, William 11 Fast Running Blog 5:33.77 1 # 39 Pachev, Jacob 13 Fast Running Blog 5:00.94
Leg 1:Distance0.480Time4:12.80Pace8:46.67
Warm-up with Julia, Joseph, and Benjamin.
Leg 2:Distance1.250Time8:14.90Pace6:35.92
Paced Julia in 1.25 down the canyon.
Leg 3:Distance1.250Time10:09.50Pace8:07.60
Jogged back with Joseph and Benjamin.
Leg 4:Distance1.250Time6:39.30Pace5:19.44
1.25 down the canyon with Joseph.
Leg 5:Distance1.750Time14:59.90Pace8:34.23
Jogged back with Benjamin with a bathroom detour.
Leg 6:Distance3.000Time16:26.90Pace5:28.97
3 mile tempo down the canyon with Benjamin.
Leg 7:Distance3.020Time23:31.90Pace7:47.52
Back to the car with Benjamin.
Leg 8:Distance4.000Time31:55.90Pace7:58.98
With Jacob, William and Bonnie - part with Stephen. Pushed Leigha in the stroller.

Nike Double Stroller Miles: 4.00	Neon Crocs 2 Miles: 16.00

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

Sun, Jun 30, 2019

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 01, 2019

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

Fast Running Friend Workout - 2019-07-01 08:20:53
Workout Totals: Distance12.125Time1:35:12.80Pace7:51.16
Easy runs. Total of 12. Usual distances.
Leg 1:Distance1.000Time7:43.20Pace7:43.20
With Matthew.
Leg 2:Distance4.000Time31:43.90Pace7:55.98
With Benjamin, Jacob, William, and Stephen.
Leg 3:Distance4.000Time31:14.60Pace7:48.65
With Benjamin and Joseph.
Leg 4:Distance2.000Time15:31.00Pace7:45.50
With Benjamin, Joseph, Jacob, and Jenny.
Leg 5:Distance0.125Time1:13.70Pace9:49.60
With Bella.
Leg 6:Distance1.000Time7:46.40Pace7:46.40
With Benjamin and Julia.

Neon Crocs 2 Miles: 12.12

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

Tue, Jul 02, 2019

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 - 2019-07-02 08:33:01
Workout Totals: Distance12.000Time1:32:16.40Pace7:41.37
Easy runs. Total of 12. Only 4 miles for Joseph and Jacob - a bit of tapering for Murray Fun Days.
Leg 1:Distance1.000Time7:29.70Pace7:29.70
With Matthew.
Leg 2:Distance4.000Time31:03.90Pace7:45.98
With Joseph, Jacob, William, Stephen, and Benjamin.
Leg 3:Distance4.000Time29:57.10Pace7:29.27
With Benjamin.
Leg 4:Distance3.000Time23:45.70Pace7:55.23
With Benjamin.

Neon Crocs 2 Miles: 12.00

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

Wed, Jul 03, 2019

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

Fast Running Friend Workout - 2019-07-03 08:30:48
Workout Totals: Distance9.000Time1:10:47.90Pace7:51.99
Total of 9. A bit of taper before Murray Fun Days tomorrow. Benjamin did 8 (6+2), Joseph and Jacob 3, William and Stephen 2, Matthew 1, Jenny 4 (I think), and Julia 4 as well (I think).
Leg 1:Distance1.000Time7:43.80Pace7:43.80
With Matthew.
Leg 2:Distance3.000Time23:57.40Pace7:59.13
With Benjamin and Jacob. Part with William and Stephen.
Leg 3:Distance3.000Time23:36.70Pace7:52.23
With Benjamin and Joseph.
Leg 4:Distance2.000Time15:30.00Pace7:45.00
With Benjamin.

Neon Crocs 2 Miles: 9.00

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

Thu, Jul 04, 2019

Race: Murray Fun Days 5K (3.107 Miles) 00:18:11, Place overall: 12, Place in age division: 5

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.82	0.00	0.00	3.11	12.93

Fast Running Friend Workout - 2019-07-04 07:00:32
Workout Totals: Distance12.932Time1:36:48.10Pace7:29.13
Murray Fun Days 5K, 18:11, 12th overall, 5th master. Teren won with 15:47, Benjamin was second with 15:58. Jacob got 18:03, Joseph 18:27, William 19:53, Stephen 22:14. I was expecting a faster time, but just did not have it today. Possibly I need more uphill training as 5:50 was all I could do in the first mile and it wore me out some, and then the uphill at the start of the third mile was hard as well and I never recovered from it. Joseph and Jacob were with me in the first mile, then Joseph dropped back, but Jacob pulled ahead. Neither one of them was feeling super great either, but Joseph quite a bit worse than Jacob. Hopefully the race will go better in Draper Days for all three of us, as well as William and Stephen. Benjamin, on the other hand, outdid my expectations. Based on his workouts, and knowing the course, I was expecting about 16:10-16:20. After seeing him get dropped by Teren and Mark Currell, I thought 16:20 would be very nice and that he would not run 16:30 or slower. However, he found another gear after the first mile, passed Mark shortly after two and even started shaking his fist at Teren finishing only 11 seconds back. His splits were 5:12, 5:10, then with the 3 second adjustment in mile 3 - 5:05, and 31 seconds for the last 0.107 (last mile split includes my adjustments, going off the mark it would have been 5:08 and 28, regardless, 5:03 average for 1.107). Looking at this I am now wondering if Benjamin is having a hard time feeling what he really has in him as his body has experienced some changes on his mission. There ran 6 miles a day most days with some track workouts which were usually 12x400 with the target of 72 or a 3000 time trial which was usually done in around 9:40, fastest 9:28. One time he pulled off a solo 5000 in 16:14. All of this was getting done with an asterisk that he was budgeting his energy for a 12 hour proselyting day ahead, so he never really pushed the workout like he would have under normal recovery conditions. I think he is quite a bit stronger than he used to be both physically and mentally, but he does not yet know how to properly use his strength. But clearly, in retrospect, if he could run the last 1.107 mile segment, which is hilly, at 5:03 pace alone, there was no reason for him to drop back from Teren and Mark in the first mile. Bonnie paced Stephen for her training run and felt the pace was quite easy. Nevertheless, he was having some mental struggles and could not really get going. Hopefully things will go better for him in Draper Days.
Leg 1:Distance1.925Time15:24.20Pace8:00.10
Warmup.
Leg 2:Distance3.107Time18:11.80Pace5:51.40
Race. 3 mile split is a guess as the marker was in a suspicious location. I adjusted my split by 3 seconds in favor of a more reasonable kick based on the data from Benjamin, Jacob, and myself.
Split 1:Distance1.000Time5:50.80Pace5:50.80 Cumilative:Distance1.000Time5:50.80Pace5:50.80
Split 2:Distance1.000Time5:43.90Pace5:43.90 Cumilative:Distance2.000Time11:34.70Pace5:47.35
Split 3:Distance1.000Time6:00.30Pace6:00.30 Cumilative:Distance3.000Time17:35.00Pace5:51.67
Split 4:Distance0.107Time0:36.80Pace5:43.93 Cumilative:Distance3.107Time18:11.80Pace5:51.40

Leg 3:Distance3.900Time32:00.00Pace8:12.31
Cool-down.
Leg 4:Distance1.000Time7:56.50Pace7:56.50
With Matthew.
Leg 5:Distance1.000Time7:23.70Pace7:23.70
With Benjamin.
Leg 6:Distance2.000Time15:51.90Pace7:55.95
With Benjamin, Jenny, and Julia - I think.

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

Fri, Jul 05, 2019

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 - 2019-07-05 08:22:13
Workout Totals: Distance12.000Time1:33:42.10Pace7:48.51
Easy runs for everybody, total of 12 for me. Usual distances for everybody, I believe. Matthew ran a big boy course PR trying to show off to our friend Preston who is 16. Preston is athletic, but not a runner. So the pace was hard for him, which our 6 year old Matthew did not fail to notice.
Leg 1:Distance1.000Time7:21.70Pace7:21.70
With Matthew and Preston on the big boy course. Preston ran ahead at the end and finished in 7:16.
Leg 2:Distance4.000Time31:48.80Pace7:57.20
With Jacob, Benjamin, William, and Stephen.
Leg 3:Distance4.000Time31:38.90Pace7:54.73
With Benjamin and Joseph.
Leg 4:Distance2.000Time15:59.20Pace7:59.60
With Joseph and Jacob.
Leg 5:Distance1.000Time6:53.50Pace6:53.50
Alone.

Neon Crocs 2 Miles: 12.00

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

Sat, Jul 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.53	0.00	6.00	0.00	16.53

Fast Running Friend Workout - 2019-07-06 07:35:54
Workout Totals: Distance16.528Time1:59:24.10Pace7:13.45
Total of about 16. Did 2x3 miles, first on a loop course in the canyon in 17:35.9, second in 16:55.6 down the canyon. However, split this into AM and PM runs because Benjamin was not feeling good in the morning. He has always had some issues with his nervous system, but I think they got more pronounced after his mission, which was greatly visible today. So in the AM he paced me through a 3 mile tempo going 0.75 uphill, 1.5 down, and then 0.75 back up. The target was 90s on the way up, 84s on the way down. So on the way up we were OK - 4:28. On the way back down, he was not hitting the pace - we got only 8:33, 85 average, but I figured I would need the energy once we turned around, so I did not ask him to up it. Then we turned around, his assignment was to run 75s uphill for the last 0.75, and he just was not himself - could only do 4:19 averaging about 86. At that point, I had Joseph and Jacob take over and pull me, so I ran that stretch in 4:34. I was happy with my finish time, and was rather perplexed - the course was quite a bit slower than Murray Fun Days, and yet I ran the same pace, which means I should have been good 10-15 seconds faster in the race that I was on Thursday. We originally planned on doing another 3 mile tempo down the canyon afterwards, but Benjamin was just not feeling up to it - even at my pace. So we decided to postpone it until the evening after Benjamin had had a chance to take a nap. When we got home I added 2 miles with the kids. We had a visitor - Adam Moody. Matthew decided to show off and ran a course PR on the big boy course in 7:07.8. A nap followed by a date with a girl produced a miraculous transformation in Benjamin. In the evening he paced me for the first 2 miles at 5:39,5:39 and then shifted gears and started going in the last mile. His assignment was to break 5:00 if he felt up to it, and if he really felt up to it, break 4:50. As I watched him disappear into oblivion I timed his first quarter of the last mile and saw 70. I had to do a double take - is that the boy that struggled to run 5:40 pace earlier this morning? So I finished my last mile in 5:37 (16:55 for 3), and asked him if his last mile was 4:45. Turns out it was 4:40 - so his total time was 15:58.
Leg 1:Distance1.478Time11:49.30Pace7:59.91
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:Distance3.000Time17:35.90Pace5:51.97
Loop-course 3 mile canyon tempo.
Leg 3:Distance2.100Time17:35.40Pace8:22.57
Cool-down with Benjamin.
Leg 4:Distance1.000Time7:07.80Pace7:07.80
With Stephen, William, and Matthew on the big boy course. Adam start with us but fell back and finished in 7:32.
Leg 5:Distance1.000Time7:25.70Pace7:25.70
With Adam on the big boy course. William started with us, but then ran ahead and finished in around 6:30.
Leg 6:Distance2.300Time19:09.80Pace8:19.91
Warm-up with Benjamin.
Leg 7:Distance3.000Time16:55.60Pace5:38.53
3 mile tempo down the canyon, first 2 with Benjamin.
Leg 8:Distance2.650Time21:44.60Pace8:12.30
Cool-down with Benjamin.

Neon Crocs 2 Miles: 16.53

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

Sun, Jul 07, 2019

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 08, 2019

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 - 2019-07-08 08:33:05
Workout Totals: Distance12.200Time1:37:36.50Pace8:00.04
Easy 12(9+3), usual distances for the kids, Jenny tried 3+3 today, Benjamin moved up to doing all of the miles with me - 12 a day.
Leg 1:Distance1.000Time8:00.00Pace8:00.00
With Matthew.
Leg 2:Distance4.000Time31:54.00Pace7:58.50
With Benjamin and Jacob.
Leg 3:Distance4.000Time32:00.90Pace8:00.23
With Benjamin, William, Stephen, and Joseph.
Leg 4:Distance3.200Time25:41.60Pace8:01.75
With Benjamin and Jenny - part with Joseph and Jacob.

Neon Crocs 2 Miles: 12.20

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

Tue, Jul 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.35	0.00	0.00	3.75	12.10

Fast Running Friend Workout - 2019-07-09 08:25:59
Workout Totals: Distance12.100Time1:32:13.20Pace7:37.29
Did 3x1.25 in the AM in the canyon - down 6:50, up 7:37, down 6:47. 0.25 recovery after the first, 0.5 recovery after the second. Benjamin paced me through the first, then ran the second uphill hard in 6:36, then paced me through the third. Jacob ran the second one with me. Joseph scored another DNF - made it only to about half way. He complained that his stomach was hurting, but I still wanted him to end the workout on a good note, so he ran 0.5 down in 2:40 - a bit ahead of me in my third interval so he would at least get something for the day. William did 2x0.5 2:43, 2:41. Stephen did 2x0.25 both in 81. Jacob and I had an odd experience in the uphill interval. We started with 87, then ran 92, then it got even worse and we averaged 94 for the next two quarters. Then in the last quarter we shifted gears and ran 90. Benjamin had similar issues as well. It did not feel like there was a huge headwind, but for some reason all of us struggled on the uphill today.
Leg 1:Distance1.000Time7:57.50Pace7:57.50
With Matthew and Benjamin.
Leg 2:Distance1.350Time11:21.90Pace8:25.11
Leg 3:Distance4.500Time29:53.50Pace6:38.56
3x1.25 workout.
Split 1:Distance1.250Time6:50.60Pace5:28.48 Cumilative:Distance1.250Time6:50.60Pace5:28.48
Down.
Split 2:Distance0.250Time3:03.10Pace12:12.40 Cumilative:Distance1.500Time9:53.70Pace6:35.80
Split 3:Distance1.250Time7:37.30Pace6:05.84 Cumilative:Distance2.750Time17:31.00Pace6:22.18
Up.
Split 4:Distance0.500Time5:34.70Pace11:09.40 Cumilative:Distance3.250Time23:05.70Pace7:06.37
Split 5:Distance1.250Time6:47.80Pace5:26.24 Cumilative:Distance4.500Time29:53.50Pace6:38.56
Down.

Leg 4:Distance2.250Time19:10.70Pace8:31.42
Cool-down.
Leg 5:Distance3.000Time23:49.60Pace7:56.53
With Benjamin - part with Joseph and Jacob.

Neon Crocs 2 Miles: 12.10

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

Wed, Jul 10, 2019

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 - 2019-07-10 07:10:03
Workout Totals: Distance12.000Time1:34:34.80Pace7:52.90
Easy 12, usual distances for the kids.
Leg 1:Distance4.000Time31:47.60Pace7:56.90
With Benjamin, Jacob, William, and Stephen.
Leg 2:Distance4.000Time30:59.60Pace7:44.90
With Benjamin and Joseph.
Leg 3:Distance1.000Time7:57.10Pace7:57.10
With Benjamin and Matthew.
Leg 4:Distance3.000Time23:50.50Pace7:56.83
With Benjamin - part with Joseph and Jacob.

Neon Crocs 2 Miles: 12.00

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

Thu, Jul 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.41	3.00	2.00	0.00	12.41

Fast Running Friend Workout - 2019-07-11 08:22:22
Workout Totals: Distance12.405Time1:33:24.40Pace7:31.79
Adventurous day today. First we tried a race William against Stephen over 3 miles down the canyon with William starting 1 minute behind. It did not go very well for Stephen as he threw a fit and stopped shortly after the mile - his mile split was 6:33. Jacob and William passed us and I joined them. William - paced by Jacob - ended up with 18:22 (6:07, 6:12, 6:03). Then it was Joseph's chance for redemption in the uphill 1.25, which he did not take. After the first 0.5 in 3:10 he slowed down to basically a jog, and then shortly after - not even reaching the mile - just quit - again. I told Benjamin to pull me to 2 miles so I could get some kind of a workout, and after the first mile in 6:25 we ran 5:51, which gave us 12:16. I was happy that I found 5:51 on the uphill in myself. Benjamin earlier ran 3 miles down the canyon in 14:54 (4:56, 5:04, 4:54). I was happy to see that except for the 5:04 - his target was 5:00 pace. Joseph punished himself for his DNF. First he went to the wrong park forgetting where we had parked. Benjamin and I ran back, did not see him, assumed he just ran home. Then came home, he was not there. We assumed he had come home and was hiding somewhere as he often does after a bad workout. After a couple of hours we still could not find him. So we drove back to the Canyon Glen Park, and found him there. He just sat there and waited - instead of running home. He learned that quitting during a workout and then not following Dad and his brothers results in natural consequences - no breakfast :-) I recall my coach in Russia telling me about how Vladimir Kutz used to coach - drop the runners off 12.5 miles away from the base, and tell them lunch is in one hour. So today somewhat on accident Joseph got a bit of the Kutz method.
Leg 1:Distance1.000Time7:41.40Pace7:41.40
With Matthew.
Leg 2:Distance0.110Time0:56.60Pace8:34.55
Warm-up with the boys.
Leg 3:Distance3.000Time18:53.00Pace6:17.67
Part with Stephen, part with William and Jacob - down the canyon.
Leg 4:Distance0.625Time6:07.70Pace9:48.32
Back to the start of Joseph's interval.
Leg 5:Distance2.000Time12:16.90Pace6:08.45
Up the canyon - with Benjamin, part with Joseph.
Leg 6:Distance2.670Time23:40.40Pace8:51.99
Cool-down with Benjamin.
Leg 7:Distance3.000Time23:48.40Pace7:56.13
With Benjamin.

Neon Crocs 2 Miles: 12.40

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

Fri, Jul 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.43	2.00	1.25	0.00	12.68

Fast Running Friend Workout - 2019-07-12 08:32:00
Workout Totals: Distance12.680Time1:33:29.30Pace7:22.37
Today was the day of redemption for Stephen and Joseph. Which meant some extra fast running for me and Benjamin, and Jenny as well. Stephen's target was 6:40 pace down the canyon for 3 miles. He ran the first one in 6:37, then slowed down to 7:20, and then just threw a fit and stopped. In the evening he behaved better and was able to run 12:55 (6:24, 6:31) for 2 miles down the canyon in spite of the 85F temperature (though it was not as bad in the shade). This was also a good run for Jenny as she has struggled with shin splints and side pain and had not been doing very much fast running lately. Joseph also redeemed himself by running 7:48 for 1.25 up the canyon. Jacob and William ran easy. Julia has been trying something new. She runs at around 7:40 pace focusing on high leg turnover. Once she reaches the point where she feels she cannot maintain the turnover, instead of going into a plod, she takes a break for 30 seconds or so, and then continues.
Leg 1:Distance1.000Time7:46.30Pace7:46.30
With Benjamin and Matthew.
Leg 2:Distance0.110Time0:57.10Pace8:39.09
Warm-up with Stephen and other kids.
Leg 3:Distance2.375Time16:36.80Pace6:59.71
Stephen's failed 3 miles down the canyon. He opened with 6:37 as planned, but then ran 7:20, followed by a fit again.
Leg 4:Distance1.250Time7:48.80Pace6:15.04
Benjamin and I paced Joseph for 1.25 up the canyon.
Leg 5:Distance1.670Time13:51.50Pace8:17.90
Cool-down with Benjamin.
Leg 6:Distance2.000Time15:26.20Pace7:43.10
With Benjamin.
Leg 7:Distance0.230Time2:04.40Pace9:00.87
Evening: Warm-up with Stephen, Benjamin, and Jenny.
Leg 8:Distance2.000Time12:55.70Pace6:27.85
Stephen's redemption 2 miles down the canyon. Jenny and Benjamin helped me pace him.
Leg 9:Distance2.045Time16:02.50Pace7:50.66
With Jenny and Benjamin back to the car.

Neon Crocs 2 Miles: 12.68

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

Sat, Jul 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.37	1.25	1.39	1.00	18.01

Fast Running Friend Workout - 2019-07-13 07:56:59
Workout Totals: Distance18.007Time2:20:02.10Pace7:46.60
Total of over 18. Eventful day. First we paced Julia down the canyon for 1.25 in 7:58. Looks like her training routine is working, she improved by 16 seconds from two weeks ago. Then Benjamin had the assignment to run 5:00 pace for 3 miles with the idea that Joseph, Jacob, and I would follow him until we could not or got to the mile. However, those plans did not quite materialize. Benjamin pulled us through the first quarter in 76, but then slowed down to 78. Something was wrong. Joseph and Jacob passed him, I hesitated for long enough for Jacob to open a gap, and then passed him also, but could never catch Jacob after that. Jacob ended up with 5:04 for the mile, I got 5:08. Joseph stopped at 0.75 (3:50). Benjamin just ran a bit faster than 5:12 pace for 3 miles and finished in 15:35. He explained later that he felt this was the right pace for his workout today and did not want to open in 5:00 and then either stop or deal with the fallout of having to run the rest of it after this kind of start. Afterwards we did another 2 mile tempo down the canyon. I initially asked for 5:44 pace, but after the first 100 decided I wanted 5:36. Benjamin pulled me through the first mile in 5:38. I kept telling him to speed up until he finally sped up to 5:20 over the last 0.5 or so. We ended up with 5:27 for the second mile and 11:05 for 2 miles. Then I ran with Matthew when we got home, and added a bit more than 4 with Jenny later in the evening.
Leg 1:Distance0.480Time4:10.00Pace8:40.83
Warm-up with Julia, Joseph, and Jacob.
Leg 2:Distance1.250Time7:58.80Pace6:23.04
Paced Julia down the canyon.
Leg 3:Distance1.750Time14:11.60Pace8:06.63
Back to the start of our interval.
Leg 4:Distance1.000Time5:08.90Pace5:08.90
Fast mile down the canyon. Part with Benjamin and Joseph.
Leg 5:Distance5.000Time40:24.30Pace8:04.86
Recovery jog/distance.
Leg 6:Distance1.387Time11:05.90Pace8:00.10
With Benjamin down the canyon.
Leg 7:Distance1.790Time15:06.50Pace8:26.42
Back to the car.
Leg 8:Distance1.000Time7:40.80Pace7:40.80
With Matthew.
Leg 9:Distance4.350Time34:15.30Pace7:52.48
With Jenny in the evening.

Neon Crocs 2 Miles: 18.01

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

Sun, Jul 14, 2019

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. My entries for Sunday have been like that lately because by the time I get around to writing the Sunday entry I usually forget the details of that day. However, I can be sure of two things on a Sunday - that I went to church, and that I did not run - except to church if I was late, which is often the case, and was the case this day. It was an eventful Sunday, though. We had a joint family gospel study with one family, and then had friends over for dinner. I felt tired all day, not sure exactly why, but started feeling better at night after drinking some pickle juice.

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

Mon, Jul 15, 2019

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 - 2019-07-15 08:26:42
Workout Totals: Distance12.000Time1:35:26.70Pace7:57.22
Usual easy day for everybody, total of 12 for me and Benjamin. Usual distances for the boys. Jenny and Julia are starting to up their mileage a bit - Jenny does 6 a day in two runs, Julia 5 a day in two runs.
Leg 1:Distance1.000Time7:44.10Pace7:44.10
With Benjamin and Matthew.
Leg 2:Distance4.000Time31:52.60Pace7:58.15
With Benjamin, Jacob, William, and Stephen.
Leg 3:Distance4.000Time31:59.70Pace7:59.93
With Benjamin and Joseph.
Leg 4:Distance3.000Time23:50.30Pace7:56.77
With Benjamin, part with Joseph and Jacob.

Neon Crocs 2 Miles: 12.00

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

Tue, Jul 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.15	0.00	2.00	0.00	12.15

Fast Running Friend Workout - 2019-07-16 08:13:23
Workout Totals: Distance12.150Time1:32:56.60Pace7:38.98
Total of about 12. 2 mile tempo run down the canyon with Joseph and Jacob. The target was 11:00. I paced it. First mile was 5:27. Then Joseph dropped back (he ran the last mile in 5:44 - 11:11). Jacob stayed with me but was struggling. I think I must have eased off subconsciously because of that - the next three quarters were 83, 83, 85. Jacob fell back a bit. I finished with 80 for the last quarter, Jacob was a bit back with 10:59 - I think he closed a couple of seconds in the last 200. Benjamin did 3 miles down the canyon in 14:46 - 4:54, 4:58, 4:54. His assignment was to run sub-5:00 pace with the particular focus on not running slower than 5:00 in the second mile. This is only 4 seconds slower than his course PR of 14:42. Otherwise more or less usual distances at an easy pace for everybody else.
Leg 1:Distance0.980Time7:57.60Pace8:07.35
Warm-up with William, Stephen, Joseph, Jacob, and Benjamin.
Leg 2:Distance2.000Time10:58.50Pace5:29.25
Tempo run with Jacob (10:59), and Joseph (11:11).
Leg 3:Distance3.170Time26:12.40Pace8:16.03
Cool-down with Joseph, Jacob, part with Benjamin.
Leg 4:Distance1.000Time8:00.00Pace8:00.00
With Benjamin and Matthew.
Leg 5:Distance2.000Time15:56.40Pace7:58.20
With Benjamin.
Leg 6:Distance3.000Time23:51.70Pace7:57.23
With Benjamin.

Neon Crocs 2 Miles: 12.15

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

Wed, Jul 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.65	1.25	1.25	0.00	12.15

Fast Running Friend Workout - 2019-07-17 08:53:24
Workout Totals: Distance12.150Time1:33:30.20Pace7:41.74
Did a workout with Stephen and William. Benjamin helped me. First all of use paced Stephen over 1.25 down the canyon. His target was 93 average per quarter, he managed 92 - 7:40. Splits were 87, 92, 91, 95, 95. Then Benjamin and I paced William. He surprised me by running 7:01. Splits 81,83,88,87,82. Total of about 12 miles for me and Benjamin, usual distances for the kids.
Leg 1:Distance0.480Time4:29.10Pace9:20.63
Warm-up with Benjamin, William and Stephen.
Leg 2:Distance1.250Time7:40.70Pace6:08.56
Paced Stephen on a downhill 1.25 with Benjamin and William.
Leg 3:Distance1.250Time11:27.20Pace9:09.76
Recovery jog with the same company.
Leg 4:Distance1.250Time7:01.70Pace5:37.36
Paced William over the same downhill 1.25 with Benjamin.
Leg 5:Distance0.920Time8:08.80Pace8:51.30
Back to the car.
Leg 6:Distance4.000Time31:07.40Pace7:46.85
With Benjamin.
Leg 7:Distance3.000Time23:35.30Pace7:51.77
With Benjamin - part with Joseph and Jacob.

Neon Crocs 2 Miles: 12.15

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

Thu, Jul 18, 2019

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

Fast Running Friend Workout - 2019-07-18 08:26:58
Workout Totals: Distance9.000Time1:11:28.80Pace7:56.53
Easy runs. Total of 9. Taper for Draper Days.
Leg 1:Distance1.000Time7:52.50Pace7:52.50
With Benjamin and Matthew.
Leg 2:Distance3.000Time23:59.50Pace7:59.83
With Jacob, William, and Stephen.
Leg 3:Distance3.000Time23:51.00Pace7:57.00
With Benjamin and Joseph.
Leg 4:Distance2.000Time15:45.80Pace7:52.90
With Benjamin.

Neon Crocs 2 Miles: 9.00

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

Fri, Jul 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2019-07-19 08:36:22
Workout Totals: Distance8.000Time1:02:10.00Pace7:46.25
Another taper day for Draper Days. Total of 8 miles. As Benjamin put it, we are being fattened for the slaughter :-)
Leg 1:Distance1.000Time7:57.20Pace7:57.20
With Benjamin, Jacob and Matthew.
Leg 2:Distance2.000Time15:31.00Pace7:45.50
With Benjamin, William, Stephen, and Jacob.
Leg 3:Distance3.000Time23:30.00Pace7:50.00
With Benjamin and Joseph.
Leg 4:Distance2.000Time15:11.80Pace7:35.90
With Benjamin.

Neon Crocs 2 Miles: 8.00

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

Sat, Jul 20, 2019

Race: Draper Days 4K (2.5 Miles) 00:14:05, Place overall: 21, Place in age division: 7

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.93	0.00	0.62	2.50	14.05

Fast Running Friend Workout - 2019-07-20 05:52:28
Workout Totals: Distance14.051Time1:47:47.00Pace7:40.25
Draper Days ... well I guess 4 K. The police escort made a mistake and led the runners on the short variant of the course. Several GPSs measured 2.5, so we will go with that for the distance. My time was 14:05, 21st overall, 7th master. I ran conversions using Riegel formula, so here is the top 25 of the race: Name;Age;Place Overall;Time;Adjusted Time Name;Age;Place Overall;Time;Adjusted Time MARK BOYLE;17;1;00:12:00.5;00:15:07.2 TEREN JAMESON;42;2;00:12:17.3;00:15:28.3 BENJAMIN PACHEV;20;3;00:12:24.5;00:15:37.4 CARSON BURIAN;16;4;00:12:35.3;00:15:51.0 ALEX HARBERTSON;17;5;00:12:35.4;00:15:51.1 CALEB JOHNSON;16;6;00:12:35.8;00:15:51.6 BENJAMIN DASTRUP;15;7;00:12:36.4;00:15:52.4 NICOLAI ANTACLE;39;8;00:12:38.1;00:15:54.5 ALBERT WINT;39;9;00:12:47.5;00:16:06.4 NATHAN HORNOK;41;10;00:12:49.7;00:16:09.1 ARIK MANWARING;17;11;00:12:53.2;00:16:13.5 STEPHEN GLOD;17;12;00:13:00.7;00:16:23.0 MELCHOR SUASTE;41;13;00:13:07.9;00:16:32.1 ETHAN PEDERSEN;18;14;00:13:12.2;00:16:37.5 JORDAN MADDOCKS;33;15;00:13:16.5;00:16:42.9 DJ MATTHEWS;20;16;00:13:35.5;00:17:06.8 MARK PAYNE;46;17;00:13:38.2;00:17:10.2 DENNIS SIMONAITIS;57;18;00:13:48.4;00:17:23.1 ANGIE NICKERSON;23;19;00:13:50.0;00:17:25.1 DANIEL HAWAY;41;20;00:13:56.9;00:17:33.8 ALEXANDER PACHEV;46;21;00:14:05.9;00:17:45.1 JACOB PACHEV;12;22;00:14:07.3;00:17:46.8 LEVI PACE;35;23;00:14:08.1;00:17:47.9 JAYDEN LOESER;15;24;00:14:14.4;00:17:55.8 Our family: Name;Age;Place Overall;Time;Adjusted Time BENJAMIN PACHEV;20;3;00:12:24.5;00:15:37.4 ALEXANDER PACHEV;46;21;00:14:05.9;00:17:45.1 JACOB PACHEV;12;22;00:14:07.3;00:17:46.8 JOSEPH PACHEV;14;27;00:14:21.5;00:18:04.7 WILLIAM PACHEV;10;40;00:15:16.4;00:19:13.9 JENNIFER PACHEV;18;49;00:16:11.5;00:20:23.2 STEPHEN PACHEV;8;58;00:16:54.0;00:21:16.7 JULIA PACHEV;16;70;00:18:04.2;00:22:45.1 MATTHEW PACHEV;6;73;00:18:20.7;00:23:05.9 SARAH PACHEV;43;102;00:21:15.2;00:26:45.6 I ran most of the race with Jacob. First mile or so with Mark Payne, then a bit with Dennis, then when I realized we had taken a wrong turn, I lost motivation, and tried to regain it for the rest of the race. I was able to outkick Jacob at the end - the pace ended up too hot for him. Joseph dropped back I think around the first mile or so. If we are to accept Riegel's equivalents, we end up with 20:16.44, 16 seconds short of our ambitious goal of 20:00 average time with 8 people. Benjamin got a road and altitude PR - he was with Teren and Mark Boyle about 3 K into the race, then they separated - Mark really moved on the uphill.
Leg 1:Distance2.380Time19:02.70Pace8:00.13
Warm-up.
Leg 2:Distance3.050Time21:15.30Pace6:58.13
Race.
Split 1:Distance2.500Time14:05.70Pace5:38.28 Cumilative:Distance2.500Time14:05.70Pace5:38.28
My race.
Split 2:Distance0.550Time7:09.60Pace13:01.09 Cumilative:Distance3.050Time21:15.30Pace6:58.13
Part waiting, part running to Sarah and back to the finish with her.

Leg 3:Distance0.621Time3:40.50Pace5:55.07
Bonus 1 K with the kids.
Leg 4:Distance4.000Time31:51.80Pace7:57.95
With Benjamin.
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Leg 6:Distance4.000Time31:56.70Pace7:59.18
I think this was with Benjamin.

Neon Crocs 2 Miles: 14.05

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

Sun, Jul 21, 2019

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 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.44	0.00	0.00	0.50	11.94

Fast Running Friend Workout - 2019-07-22 08:14:26
Workout Totals: Distance11.940Time1:33:59.30Pace7:52.30
12 total, easy runs with 2x0.25 down the canyon with Benjamin, one of them with Jacob in 70.6, the other with Joseph in 71.0.
Leg 1:Distance1.000Time8:06.30Pace8:06.30
With Benjamin and Matthew.
Leg 2:Distance4.000Time32:02.70Pace8:00.67
With Benjamin, Joseph, Jacob, and William.
Split 1:Distance2.110Time17:16.20Pace8:11.09 Cumilative:Distance2.110Time17:16.20Pace8:11.09
Split 2:Distance0.250Time1:10.60Pace4:42.40 Cumilative:Distance2.360Time18:26.80Pace7:48.98
Split 3:Distance1.640Time13:35.90Pace8:17.50 Cumilative:Distance4.000Time32:02.70Pace8:00.67

Leg 3:Distance3.940Time30:56.70Pace7:51.24
With Benjamin and Joseph.
Split 1:Distance2.050Time16:33.70Pace8:04.73 Cumilative:Distance2.050Time16:33.70Pace8:04.73
Split 2:Distance0.250Time1:11.00Pace4:44.00 Cumilative:Distance2.300Time17:44.70Pace7:42.91
Split 3:Distance1.640Time13:12.00Pace8:02.93 Cumilative:Distance3.940Time30:56.70Pace7:51.24

Leg 4:Distance3.000Time22:53.60Pace7:37.87
With Benjamin.

Neon Crocs 2 Miles: 11.94

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

Tue, Jul 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.84	0.00	0.00	0.00	10.84

Fast Running Friend Workout - 2019-07-23 09:52:01
Workout Totals: Distance10.836Time1:24:41.70Pace7:48.96
Got in whatever distance we could while driving from Orem to Sacramento, then some more late at night when it cooled off in Sacramento.
Leg 1:Distance1.488Time13:09.70Pace8:50.71
In Wells, NV at a gas station with the kids.
Leg 2:Distance1.428Time11:13.70Pace7:51.78
In Mill City, NV at a gas station with the kids.
Leg 3:Distance2.503Time19:22.70Pace7:44.52
In Sacramento at night with Benjamin and some other kids.
Leg 4:Distance5.417Time40:55.60Pace7:33.31
With Benjamin in Sacramento.

Neon Crocs 2 Miles: 10.84

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

Wed, Jul 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.84	0.00	0.79	0.00	14.63

Fast Running Friend Workout - 2019-07-24 07:55:33
Workout Totals: Distance14.628Time1:53:43.50Pace7:46.47
In Sacramento. Got whatever runs we could whenever we had a chance. Matthew ran 3:13.30 for 27th in 7-8 division. Opened in 92.34, then 1:41.06 for the second lap. A bit off his time trial, and also 800 split in a 1500 PR, but as far as a race 800 is concerned, this is a PR. He still does not know how to race and loses focus easily. Obviously if he could run 3:11 and then finish the 1500, he should be able to run at least 3:05, but in order for that to happen there needs to be somebody running 3:08 that he feels is vulnerable enough for him to catch, and the next boy in front of him in his heat ran 2:56. Stephen ran 800 in 2:57.84, 37th place in 9-10. Opened in 84.34, but then slowed down to 93.50 in the second lap, and missed his PR. We still have a lot of work to do on focus and fighting to the end.
Leg 1:Distance3.083Time24:57.30Pace8:05.66
Looping around the Hornet Stadium with Benjamin and younger kids.
Leg 2:Distance3.068Time23:23.00Pace7:37.30
Looping around the Hornet Stadium with Benjamin.
Leg 3:Distance1.861Time14:20.00Pace7:42.12
With Julia around the Hornet Stadium.
Leg 4:Distance2.610Time21:43.50Pace8:19.43
With Benjamin and some other kids.
Leg 5:Distance4.006Time29:19.70Pace7:19.27
With Benjamin - did a little pickup at the end.
Split 1:Distance3.216Time24:38.20Pace7:39.64 Cumilative:Distance3.216Time24:38.20Pace7:39.64
Split 2:Distance0.790Time4:41.50Pace5:56.33 Cumilative:Distance4.006Time29:19.70Pace7:19.27

Neon Crocs 2 Miles: 14.63

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

Thu, Jul 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.94	0.39	0.74	0.00	12.07

Fast Running Friend Workout - 2019-07-25 08:18:27
Workout Totals: Distance12.067Time1:33:42.70Pace7:45.96
Again ran whenever I could fit it in. Joseph and Jacob raced today in the 1500 (both in the 13-14 division) and both got a PR. They ended up in the same heat and worked very well together. Joseph ended up with 4:47.03, splits: 54.815 (54.815) 2:12.718 (1:17.904) 3:29.623 (1:16.905) 4:47.034 (1:17.411) Jacob was right behind him with 4:49.08 in 37th, splits: 54.159 (54.159) 2:12.155 (1:17.997) 3:30.808 (1:18.653) 4:49.080 (1:18.272)
Leg 1:Distance3.020Time23:49.00Pace7:53.18
With Benjamin, William, and Stephen around the Hornet Stadium - did a short pickup.
Split 1:Distance1.863Time14:47.30Pace7:56.27 Cumilative:Distance1.863Time14:47.30Pace7:56.27
Split 2:Distance0.390Time2:28.00Pace6:19.49 Cumilative:Distance2.253Time17:15.30Pace7:39.52
Split 3:Distance0.767Time6:33.70Pace8:33.30 Cumilative:Distance3.020Time23:49.00Pace7:53.18

Leg 2:Distance3.143Time24:16.90Pace7:43.54
With Benjamin around the Hornet Stadium - short pickup.
Split 1:Distance0.745Time5:54.40Pace7:55.70 Cumilative:Distance0.745Time5:54.40Pace7:55.70
Split 2:Distance0.740Time4:08.30Pace5:35.54 Cumilative:Distance1.485Time10:02.70Pace6:45.86
Split 3:Distance1.658Time14:14.20Pace8:35.20 Cumilative:Distance3.143Time24:16.90Pace7:43.54

Leg 3:Distance5.904Time45:36.80Pace7:43.55
With Benjamin at VRBO late at night.

Neon Crocs 2 Miles: 12.07

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

Fri, Jul 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.97	0.38	0.25	4.38	11.98

Fast Running Friend Workout - 2019-07-26 09:35:54
Workout Totals: Distance11.966Time1:29:39.20Pace7:29.54
Still in Sacramento. Measured out a course on the trail near the VRBO with a wheel for intervals. First did 2x0.25 with William - 85 into the wind, 82 the other way. Joseph, Jacob and Benjamin did 78 and 74. Then did 6x0.625 with 0.125 recovery alternating directions. There was significant wind introducing a difference of about 5-10 seconds for the interval (8-16 seconds per mile) between directions. I did 3:31.0, 3:22.9, 3:29.4, 3:25.8, 3:37.8, 3:25.5. Benjamin pulled me in the first 4, then did the last 2 at his own pace - 3:02 into the wind, and 2:52 the other way. Then we took Jenny, Julia, and Stephen and had them run 0.375 in the aided direction. Jenny did 2:03, Stephen 2:05, and Julia 2:20. Stephen just baffles me - why could he do that in the race two days ago? With that effort he would have broken 2:50. He said he was dehydrated, and perhaps that was indeed what slowed him down.
Leg 1:Distance0.500Time4:02.10Pace8:04.20
Warm-up with the kids.
Leg 2:Distance1.000Time7:32.00Pace7:32.00
4x0.25 with William.
Split 1:Distance0.250Time1:25.30Pace5:41.20 Cumilative:Distance0.250Time1:25.30Pace5:41.20
Split 2:Distance0.250Time2:33.40Pace10:13.60 Cumilative:Distance0.500Time3:58.70Pace7:57.40
Split 3:Distance0.250Time1:22.30Pace5:29.20 Cumilative:Distance0.750Time5:21.00Pace7:08.00
Split 4:Distance0.250Time2:11.00Pace8:44.00 Cumilative:Distance1.000Time7:32.00Pace7:32.00

Leg 3:Distance4.375Time28:39.00Pace6:32.91
6x0.625 with 0.125 recovery alternating directions, first 4 with Benjamin, last 2 alone.
Split 1:Distance0.625Time3:31.00Pace5:37.60 Cumilative:Distance0.625Time3:31.00Pace5:37.60
Split 2:Distance0.125Time1:23.80Pace11:10.40 Cumilative:Distance0.750Time4:54.80Pace6:33.07
Split 3:Distance0.625Time3:22.90Pace5:24.64 Cumilative:Distance1.375Time8:17.70Pace6:01.96
Split 4:Distance0.125Time1:32.50Pace12:20.00 Cumilative:Distance1.500Time9:50.20Pace6:33.47
Split 5:Distance0.625Time3:29.40Pace5:35.04 Cumilative:Distance2.125Time13:19.60Pace6:16.28
Split 6:Distance0.125Time1:29.50Pace11:56.00 Cumilative:Distance2.250Time14:49.10Pace6:35.16
Split 7:Distance0.625Time3:25.80Pace5:29.28 Cumilative:Distance2.875Time18:14.90Pace6:20.83
Split 8:Distance0.125Time1:45.60Pace14:04.80 Cumilative:Distance3.000Time20:00.50Pace6:40.17
Split 9:Distance0.625Time3:37.80Pace5:48.48 Cumilative:Distance3.625Time23:38.30Pace6:31.26
Split 10:Distance0.125Time1:35.20Pace12:41.60 Cumilative:Distance3.750Time25:13.50Pace6:43.60
Split 11:Distance0.625Time3:25.50Pace5:28.80 Cumilative:Distance4.375Time28:39.00Pace6:32.91

Leg 4:Distance0.570Time5:20.90Pace9:22.98
Back to the house with Benjamin.
Leg 5:Distance1.000Time7:47.40Pace7:47.40
With Benjamin, Jenny, and Matthew - I think.
Leg 6:Distance1.646Time13:43.30Pace8:20.18
With Benjamin and Jenny. Did a pickup for 0.375 in 2:03.
Split 1:Distance0.191Time1:42.90Pace8:58.74 Cumilative:Distance0.191Time1:42.90Pace8:58.74
Split 2:Distance0.375Time2:03.40Pace5:29.07 Cumilative:Distance0.566Time3:46.30Pace6:39.82
Split 3:Distance1.080Time9:57.00Pace9:12.78 Cumilative:Distance1.646Time13:43.30Pace8:20.18

Leg 7:Distance0.375Time2:20.00Pace6:13.33
Pickup with Julia for 0.375.
Leg 8:Distance0.500Time4:31.40Pace9:02.80
Back to the house with Julia.
Leg 9:Distance2.000Time15:43.10Pace7:51.55
With Benjamin late at night.

Neon Crocs 2 Miles: 11.97

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

Sat, Jul 27, 2019

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

Fast Running Friend Workout - 2019-07-27 08:16:39
Workout Totals: Distance10.500Time1:22:30.00Pace7:51.43
Last day in Sacramento. Got a bit over 10 miles in running around the Hornet Stadium during the races. Joseph, Jacob, William, Jenny, and Julia raced the 3000 today. William ran a PR with 11:01.68, 20th place in the 11-12 division. Splits: 42.335 (42.335) 2:11.662 (1:29.327) 3:39.025 (1:27.364) 5:05.664 (1:26.639) 6:34.926 (1:29.263) 8:04.413 (1:29.488) 9:34.893 (1:30.480) 11:01.680 (1:26.788) Very evenly paced, showing a lot of self-control, quite impressive for a 10-year old. In fact, of all of our kids, I have never seen such a great pacing job in a 3000. Joseph ran a PR of 10:14.89, 25th place in 13-14. Splits: 38.337 (38.337) 1:54.486 (1:16.149) 3:13.422 (1:18.936) 4:34.695 (1:21.273) 5:59.840 (1:25.145) 7:26.851 (1:27.012) 8:52.982 (1:26.131) 10:14.886 (1:21.905) Jacob 10:36.20, 35th in 13-14. Splits: 38.075 (38.075) 1:53.172 (1:15.098) 3:12.464 (1:19.292) 4:34.444 (1:21.980) 6:00.248 (1:25.805) 7:31.737 (1:31.489) 9:06.744 (1:35.008) 10:36.200 (1:29.456) The start proved to be too aggressive for the warm conditions - especially for Jacob. He tried very hard to run sub-10:00 - too hard, and then mentally just did not have it in the last three laps when he saw that his best effort was not good enough. Jenny ran 11:40.19, just 0.57 off PR, 9th in 17-18. Splits: 45.496 (45.496) 2:16.741 (1:31.245) 3:48.221 (1:31.480) 5:21.275 (1:33.054) 6:55.297 (1:34.023) 8:29.700 (1:34.404) 10:05.877 (1:36.177) 11:40.190 (1:34.313) by the time her race started it was quite warm, but she toughed out the side pain and the shin splints, as well as effects of reduced mileage and lack of speedwork over the last year, and held it together. Julia got 13:05.89, 11th in 17-18. Splits 48.588 (48.588) 2:29.477 (1:40.889) 4:12.726 (1:43.250) 5:55.333 (1:42.608) 7:38.715 (1:43.383) 9:27.083 (1:48.368) 11:18.070 (1:50.988) 13:05.884 (1:47.814) Good result considering the struggles she's had this year. Only 21 seconds off her PR in spite of the heat.
Leg 1:Distance10.500Time1:22:30.00Pace7:51.43

Neon Crocs 2 Miles: 10.50

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

Sun, Jul 28, 2019

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 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.00	0.50	12.00

Fast Running Friend Workout - 2019-07-29 08:07:26
Workout Totals: Distance12.000Time1:35:22.20Pace7:56.85
Usual 9 + 3 with Benjamin, part with other kids. Did 2x0.25 down the canyon, 74.4 and 76.1.
Leg 1:Distance1.000Time7:45.40Pace7:45.40
With Matthew and Benjamin.
Leg 2:Distance4.000Time31:42.20Pace7:55.55
With Jacob, William, and Benjamin.
Split 1:Distance2.110Time17:37.10Pace8:21.00 Cumilative:Distance2.110Time17:37.10Pace8:21.00
Split 2:Distance0.250Time1:14.40Pace4:57.60 Cumilative:Distance2.360Time18:51.50Pace7:59.45
With Benjamin and Jacob.
Split 3:Distance1.640Time12:50.70Pace7:49.94 Cumilative:Distance4.000Time31:42.20Pace7:55.55

Leg 3:Distance4.000Time32:00.40Pace8:00.10
With Benjamin, and Joseph.
Split 1:Distance2.110Time16:54.80Pace8:00.95 Cumilative:Distance2.110Time16:54.80Pace8:00.95
Split 2:Distance0.250Time1:16.10Pace5:04.40 Cumilative:Distance2.360Time18:10.90Pace7:42.25
Split 3:Distance1.640Time13:49.50Pace8:25.79 Cumilative:Distance4.000Time32:00.40Pace8:00.10

Leg 4:Distance3.000Time23:54.20Pace7:58.07
With Benjamin in the evening.

Neon Crocs 2 Miles: 12.00

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

Tue, Jul 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.65	0.00	4.00	1.00	12.65

Fast Running Friend Workout - 2019-07-30 08:08:40
Workout Totals: Distance12.650Time1:34:28.80Pace7:28.13
Total of 12+. Did a workout with Benjamin pacing me - 2 in 11:42 down the canyon, then 1 in 5:57 up, and again 2 in 11:39 down. 3 more with Benjamin at night. Joseph and Jacob did only 4 today, still recovering from the nationals. William and Stephen felt a bit better, so I had them run 4 as well.
Leg 1:Distance1.000Time7:48.70Pace7:48.70
With Benjamin and Matthew.
Leg 2:Distance0.980Time7:39.10Pace7:48.47
With Benjamin.
Leg 3:Distance6.000Time40:07.00Pace6:41.17
Benjamin paced me through a workout.
Split 1:Distance2.000Time11:42.90Pace5:51.45 Cumilative:Distance2.000Time11:42.90Pace5:51.45
Split 2:Distance0.500Time5:16.40Pace10:32.80 Cumilative:Distance2.500Time16:59.30Pace6:47.72
Split 3:Distance1.000Time5:57.30Pace5:57.30 Cumilative:Distance3.500Time22:56.60Pace6:33.31
Split 4:Distance0.500Time5:30.50Pace11:01.00 Cumilative:Distance4.000Time28:27.10Pace7:06.77
Split 5:Distance2.000Time11:39.90Pace5:49.95 Cumilative:Distance6.000Time40:07.00Pace6:41.17

Leg 4:Distance1.670Time15:14.80Pace9:07.78
Cool-down with Benjamin.
Leg 5:Distance3.000Time23:39.20Pace7:53.07
At night with Benjamin.

Neon Crocs 2 Miles: 12.65

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

Wed, Jul 31, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.98	0.00	0.00	0.00	11.98

Fast Running Friend Workout - 2019-07-31 08:37:11
Workout Totals: Distance11.980Time1:35:04.20Pace7:56.14
Our boys did an epic rabbit race over 2 miles down the canyon. Benjamin, Joseph, Jacob, William, and Stephen participated. We calculated the handicaps based on recent race times, and decided to give Stephen a head start of 70 seconds over William, William 50 seconds over Joseph and Jacob, and Joseph and Jacob 80 seconds over Benjamin. I paced Stephen. The times were Benjamin 9:29 (12:49 clock finish), Jacob 10:59 (12:59 clock), Joseph 11:02 (13:02 clock), Stephen 13:15, William 12:34 (13:44 clock). Joseph and Jacob were still not fully recovered from their two races at the nationals, but William struggled more than anybody with sore legs. Benjamin got his all time course PR. I ran a total of 12, all easy. Joseph and Jacob did a total of about 7 (5+2) adding an evening run to shake out their legs once we got to Rexburg.
Leg 1:Distance0.980Time8:36.30Pace8:46.84
Warm-up with the boys.
Leg 2:Distance2.000Time13:44.20Pace6:52.10
Paced Stephen through 2 miles rabbit race, then waited for William.
Split 1:Distance2.000Time13:15.50Pace6:37.75 Cumilative:Distance2.000Time13:15.50Pace6:37.75
Stephen's time.
Split 2:Distance0.000Time0:28.70Pace0:00.00 Cumilative:Distance2.000Time13:44.20Pace6:52.10
William's time.

Leg 3:Distance2.000Time16:49.80Pace8:24.90
Cool-down back to the car with Benjamin, most of it with the kids.
Leg 4:Distance1.000Time8:25.60Pace8:25.60
With Matthew and Benjamin.
Leg 5:Distance3.000Time23:34.30Pace7:51.43
With Benjamin.
Leg 6:Distance3.000Time23:54.00Pace7:58.00
In Rexburg, part with Julia, part with Joseph and Jacob.

Neon Crocs 2 Miles: 11.98

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

Thu, Aug 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	0.75	12.00

Fast Running Friend Workout - 2019-08-01 07:58:35
Workout Totals: Distance12.000Time1:30:05.90Pace7:30.49
In Rexburg. Mostly easy 12 (9+3). Usual distances for the kids. Did 3x0.25 in the evening.
Leg 1:Distance1.000Time7:39.00Pace7:39.00
With Matthew.
Leg 2:Distance6.000Time46:02.40Pace7:40.40
With Joseph and Jacob, part with William and Stephen.
Leg 3:Distance2.000Time14:54.50Pace7:27.25
With Julia.
Leg 4:Distance3.000Time21:30.00Pace7:10.00
Alone, did 0.25 pickups.
Split 1:Distance1.000Time7:29.70Pace7:29.70 Cumilative:Distance1.000Time7:29.70Pace7:29.70
Split 2:Distance0.250Time1:22.10Pace5:28.40 Cumilative:Distance1.250Time8:51.80Pace7:05.44
Split 3:Distance0.750Time5:59.30Pace7:59.07 Cumilative:Distance2.000Time14:51.10Pace7:25.55
Split 4:Distance0.250Time1:19.80Pace5:19.20 Cumilative:Distance2.250Time16:10.90Pace7:11.51
Split 5:Distance0.500Time3:59.30Pace7:58.60 Cumilative:Distance2.750Time20:10.20Pace7:20.07
Split 6:Distance0.250Time1:19.80Pace5:19.20 Cumilative:Distance3.000Time21:30.00Pace7:10.00

Neon Crocs 2 Miles: 12.00

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

Fri, Aug 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	0.00	1.26	12.01

Fast Running Friend Workout - 2019-08-02 08:48:31
Workout Totals: Distance12.010Time1:29:43.70Pace7:28.27
In Rexburg. Did 2x0.25 + 0.51 alone in the morning after running easy with the kids. In the evening did part of the run with the kids as well, Joseph did the last 0.25 in 72.2, I was a bit behind in 72.6, Jacob got 74.
Leg 1:Distance1.000Time7:34.00Pace7:34.00
With Matthew.
Leg 2:Distance4.000Time30:45.90Pace7:41.48
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance4.010Time28:39.10Pace7:08.70
Alone, did pickups.
Split 1:Distance0.250Time1:16.30Pace5:05.20 Cumilative:Distance0.250Time1:16.30Pace5:05.20
Split 2:Distance1.500Time11:41.60Pace7:47.73 Cumilative:Distance1.750Time12:57.90Pace7:24.51
Split 3:Distance0.250Time1:17.20Pace5:08.80 Cumilative:Distance2.000Time14:15.10Pace7:07.55
Split 4:Distance1.500Time11:46.50Pace7:51.00 Cumilative:Distance3.500Time26:01.60Pace7:26.17
Split 5:Distance0.510Time2:37.50Pace5:08.82 Cumilative:Distance4.010Time28:39.10Pace7:08.70

Leg 4:Distance2.000Time14:59.20Pace7:29.60
With Joseph and Jacob, pickup in the last quarter.
Split 1:Distance1.750Time13:46.60Pace7:52.34 Cumilative:Distance1.750Time13:46.60Pace7:52.34
Split 2:Distance0.250Time1:12.60Pace4:50.40 Cumilative:Distance2.000Time14:59.20Pace7:29.60

Leg 5:Distance1.000Time7:45.50Pace7:45.50
Alone.

Neon Crocs 2 Miles: 12.01

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

Sat, Aug 03, 2019

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 - 2019-08-03 08:34:48
Workout Totals: Distance16.000Time1:58:40.40Pace7:25.03
Did 16 total (13+3) in Rexburg. Usual distances for the kids. I did 2x2 11:56 (6:07, 5:49), 11:49 (6:03, 5:46), first one was with Jacob. For some reason this course here is slow. I wheeled it, so it is accurate, but for some reason all of us are consistently putting in more effort than we do at home on flat courses to hit the same times. The elevation is slightly higher, but not that high - 4860 feet. The course is not awfully hilly, just has a mild rise in the second quarter, which is compensated with a drop on the way back (it is out and back course) but I am certain even on our hillier course we can hit faster times at home. We will try next week when we are back. Benjamin struggled today as well, ran 44:37 for 8 miles from a bit above Vivian Park to the house (downhill until the last mile, then uphill), said he felt problems breathing starting at 3.5, but at the end felt like he had not worked very hard.
Leg 1:Distance1.000Time7:35.30Pace7:35.30
With Matthew and William.
Leg 2:Distance2.000Time16:13.20Pace8:06.60
With Jacob and William.
Leg 3:Distance1.000Time7:45.80Pace7:45.80
With William, Joseph, and Jacob.
Leg 4:Distance2.000Time11:56.40Pace5:58.20
Tempo run with Jacob, Joseph ran a bit with us, but I stopped him after a bit less than 0.5 as was struggling.
Leg 5:Distance1.000Time9:12.30Pace9:12.30
With Jacob.
Leg 6:Distance2.000Time11:49.00Pace5:54.50
Tempo run alone.
Leg 7:Distance4.000Time31:03.60Pace7:45.90
With Stephen.
Leg 8:Distance3.000Time23:04.80Pace7:41.60
With Julia.

Neon Crocs 2 Miles: 16.00

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

Sun, Aug 04, 2019

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. Fast Sunday. Went to church in Rexburg.

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

Mon, Aug 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	3.50	0.00	13.00

Fast Running Friend Workout - 2019-08-05 07:44:39
Workout Totals: Distance13.000Time1:33:12.70Pace7:10.21
Still in Rexburg. Total of 13 (10+3). Usual distances for the kids. Did tempo runs/pickups with the boys. 2 with Joseph and Jacob in 11:50 (6:05, 5:45), 0.5 with Stephen in 2:59.9, and 1 with William in 5:57.
Leg 1:Distance2.000Time15:11.20Pace7:35.60
With Joseph, Jacob, and Stephen.
Leg 2:Distance2.000Time11:50.50Pace5:55.25
Tempo run with Joseph and Jacob.
Leg 3:Distance2.000Time14:48.70Pace7:24.35
With Stephen.
Split 1:Distance1.500Time11:48.80Pace7:52.53 Cumilative:Distance1.500Time11:48.80Pace7:52.53
Split 2:Distance0.500Time2:59.90Pace5:59.80 Cumilative:Distance2.000Time14:48.70Pace7:24.35

Leg 4:Distance1.000Time8:09.20Pace8:09.20
With William.
Leg 5:Distance1.000Time5:57.70Pace5:57.70
With William.
Leg 6:Distance1.000Time7:28.60Pace7:28.60
With Matthew and William.
Leg 7:Distance1.000Time7:37.10Pace7:37.10
With William.
Leg 8:Distance3.000Time22:09.70Pace7:23.23
With Julia at night.

Neon Crocs 2 Miles: 13.00

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

Tue, Aug 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.25	0.00	12.25

Fast Running Friend Workout - 2019-08-06 09:04:24
Workout Totals: Distance12.250Time1:33:36.80Pace7:38.51
Still in Rexburg. Joseph, Jacob, William and Stephen were at the scout camp, ran their usual distances there today. I ran some alone, some with Matthew, Mary, and Bella, and some with Julia. Total of 12 (9+3). Benjamin did a 6 mile tempo down the canyon at home in 31:20. His breathing struggles seemed to be gone. This confirmed my suspicions. My theory was that at 5:30 and slower he has the oxygen to think. So after some time he overthinks some feedback from his body and it seems to him he does not have enough oxygen. I figured if he goes 5:20 or faster, he would not have the oxygen to think, so I told him to start at 5:20.
Leg 1:Distance1.000Time7:19.60Pace7:19.60
With Matthew.
Leg 2:Distance5.000Time36:26.60Pace7:17.32
Alone.
Leg 3:Distance3.000Time23:25.60Pace7:48.53
With Julia.
Leg 4:Distance0.250Time2:41.80Pace10:47.20
With Bella and Matthew.
Leg 5:Distance0.500Time4:35.30Pace9:10.60
With Mary.
Leg 6:Distance2.000Time15:32.10Pace7:46.05
With Julia. Pickup for 0.25 at the end.
Split 1:Distance1.750Time14:00.50Pace8:00.29 Cumilative:Distance1.750Time14:00.50Pace8:00.29
Split 2:Distance0.250Time1:31.60Pace6:06.40 Cumilative:Distance2.000Time15:32.10Pace7:46.05

Leg 7:Distance0.500Time3:35.80Pace7:11.60
Alone.

Neon Crocs 2 Miles: 12.25

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

Wed, Aug 07, 2019

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

Fast Running Friend Workout - 2019-08-07 08:47:44
Workout Totals: Distance12.000Time1:27:59.10Pace7:19.93
Still in Rexburg. Joseph, Jacob, William, and Stephen still at the camp, did their runs there, easy pace. I was having some stomach issues, but still did a 2 mile tempo run out and back in 11:37 (5:54, 5:43). Clearly felt something wrong with the stomach in the last half mile, but was able to maintain decent pace through it. Julia did 3+1, Benjamin and Jenny did easy runs, their usual distances at home.
Leg 1:Distance2.000Time14:39.70Pace7:19.85
Alone - warmup.
Leg 2:Distance2.000Time11:37.40Pace5:48.70
Alone - tempo run.
Leg 3:Distance1.000Time7:35.40Pace7:35.40
With Matthew.
Leg 4:Distance3.000Time23:42.00Pace7:54.00
With Julia.
Leg 5:Distance1.000Time7:07.80Pace7:07.80
Alone.
Leg 6:Distance0.500Time4:32.90Pace9:05.80
With Mary.
Leg 7:Distance2.500Time18:43.90Pace7:29.56
Alone.

Neon Crocs 2 Miles: 12.00

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

Thu, Aug 08, 2019

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

Fast Running Friend Workout - 2019-08-08 08:52:16
Workout Totals: Distance12.000Time1:29:26.70Pace7:27.22
In Rexburg. Easy runs for the most part. Julia made a breakthrough in climbing out of her fitness dip. She ran 1 mile in 6:20. It was technically slightly aided, 16 feet of drop, but at 4900 feet. We did measure it with the wheel. Joseph, Jacob, William, and we all running slower even on the downhill direction of that mile that we would have expected from the effort. So I was quite happy that she was only 6 seconds of her PR which she set in on March 9th last year. She had not been able to get close to that time in almost a year and a half. Joseph, Jacob, William, and Stephen ran easy at the scout camp. Benjamin and Jenny ran at home - usual distances. Benjamin did a 2 mile tempo at 5:20 pace.
Leg 1:Distance2.000Time15:26.30Pace7:43.15
Mostly alone, a little bit with Derrick.
Leg 2:Distance1.000Time7:16.30Pace7:16.30
With Matthew.
Leg 3:Distance3.000Time21:06.80Pace7:02.27
Alone.
Leg 4:Distance1.000Time7:59.20Pace7:59.20
With Julia.
Leg 5:Distance1.000Time6:20.40Pace6:20.40
Julia's fast mile.
Leg 6:Distance1.000Time7:44.00Pace7:44.00
With Julia.
Leg 7:Distance0.500Time4:43.70Pace9:27.40
With Mary.
Leg 8:Distance1.000Time7:50.20Pace7:50.20
With Julia.
Leg 9:Distance1.500Time10:59.80Pace7:19.87
Alone.

Neon Crocs 2 Miles: 12.00

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

Fri, Aug 09, 2019

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

Fast Running Friend Workout - 2019-08-09 08:20:37
Workout Totals: Distance12.000Time1:31:18.10Pace7:36.51
Rexburg. Total of 12. Did some random fast quarters today. Tested Sarah's friend Lindsay who was a sprinter/hurdler in high school, and has been running on and off since then. She has good speed, we tested her over a quarter, she opened with the first half in 34, though due to the lack of training slowed down over the second half, but still finished in 81. Joseph, Jacob, William and Stephen ran easy at the camp, Benjamin and Jenny ran their usual distances at an easy pace at home.
Leg 1:Distance2.000Time14:09.60Pace7:04.80
Alone.
Split 1:Distance1.750Time12:52.30Pace7:21.31 Cumilative:Distance1.750Time12:52.30Pace7:21.31
Split 2:Distance0.250Time1:17.30Pace5:09.20 Cumilative:Distance2.000Time14:09.60Pace7:04.80

Leg 2:Distance0.250Time1:52.80Pace7:31.20
Sarah and Lindsay did a fast quarter. I paced Lindsay.
Split 1:Distance0.250Time1:21.10Pace5:24.40 Cumilative:Distance0.250Time1:21.10Pace5:24.40
Lindsay
Split 2:Distance0.000Time0:31.70Pace0:00.00 Cumilative:Distance0.250Time1:52.80Pace7:31.20
Sarah.

Leg 3:Distance0.250Time1:50.20Pace7:20.80
Another quarter with Sarah.
Leg 4:Distance2.000Time14:35.70Pace7:17.85
Alone, with a fast quarter.
Split 1:Distance1.750Time13:21.80Pace7:38.17 Cumilative:Distance1.750Time13:21.80Pace7:38.17
Split 2:Distance0.250Time1:13.90Pace4:55.60 Cumilative:Distance2.000Time14:35.70Pace7:17.85

Leg 5:Distance1.000Time7:23.40Pace7:23.40
With Matthew.
Leg 6:Distance3.000Time23:54.30Pace7:58.10
With Julia.
Leg 7:Distance0.250Time1:13.60Pace4:54.40
Fast quarter alone.
Leg 8:Distance0.250Time1:58.90Pace7:55.60
Back to the house.
Leg 9:Distance0.500Time4:45.00Pace9:30.00
With Mary.
Leg 10:Distance2.000Time15:50.90Pace7:55.45
With Julia.
Leg 11:Distance0.500Time3:43.70Pace7:27.40
Alone.

Neon Crocs 2 Miles: 12.00

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

Sat, Aug 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	4.00	0.00	11.00

Fast Running Friend Workout - 2019-08-10 09:19:34
Workout Totals: Distance11.000Time1:18:26.20Pace7:07.84
Busy day, traveled home from Rexburg with the whole family minus Benjamin and Jenny, then we had Stake Conference in the evening, but got 11 miles in with 2x2 tempo runs. First with Joseph and Jacob. They were tired after the camp, so they were very cautious in the first mile, slight uphill, perhaps too cautious - 6:35, but then we turned around and ran 5:48 (5:49 for Jacob) with the last quarter in 77 (78 for Jacob). On my second tempo I surprised myself with 11:25 (5:51, 5:34). Felt strong, was breathing hard, but was getting some speed out of the breathing, which I think is a good sign. At home Benjamin did an 8 mile tempo from Vivian Park to the house in 43:37. He again felt something holding him back, but not as much as last week. Jenny did 6 miles out and back at sub-7:30 pace.
Leg 1:Distance2.000Time15:08.30Pace7:34.15
With Joseph and Jacob.
Leg 2:Distance2.000Time12:23.00Pace6:11.50
Tempo run with Joseph and Jacob.
Leg 3:Distance1.000Time7:38.20Pace7:38.20
With Matthew.
Leg 4:Distance2.000Time15:57.90Pace7:58.95
With William and Stephen.
Leg 5:Distance2.000Time11:25.70Pace5:42.85
Tempo run alone.
Leg 6:Distance2.000Time15:53.10Pace7:56.55
Alone.

Neon Crocs 2 Miles: 11.00

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

Sun, Aug 11, 2019

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. Stake Conference. A quote from it: FEAR: False Evidence Appearing Real.

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

Mon, Aug 12, 2019

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

Fast Running Friend Workout - 2019-08-12 08:44:08
Workout Totals: Distance12.000Time1:33:06.70Pace7:45.56
Total of 12. Usual distances for everybody. Did a test tempo run with Joseph, Jacob, and Benjamin on the ward 2 mile course. I wanted to see how it compared to the course in Rexburg. Unfortunately Joseph was not 100% today so we did not really push it so we did not get much out of the experiment. 6:11 uphill for the first half, 5:51 for the last mile down. We did not really start pushing until the last 500 or so, and even then Jacob was struggling, so it is hard to tell which course is faster.
Leg 1:Distance1.500Time11:47.90Pace7:51.93
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:Distance2.000Time12:02.20Pace6:01.10
Tempo run on the ward 2 mile course with Benjamin and Jacob, Joseph fell back in the last half mile, finished in 12:14.
Leg 3:Distance0.500Time4:41.20Pace9:22.40
Cool-down with Joseph, Jacob, and Benjamin.
Leg 4:Distance1.000Time7:50.30Pace7:50.30
With Benjamin and Matthew.
Leg 5:Distance4.000Time32:56.70Pace8:14.18
With William, Stephen, and Benjamin.
Leg 6:Distance3.000Time23:48.40Pace7:56.13
With Benjamin in the evening.

Neon Crocs 2 Miles: 12.00

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

Tue, Aug 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.55	1.00	0.00	0.50	12.05

Fast Running Friend Workout - 2019-08-13 09:02:19
Workout Totals: Distance12.047Time1:32:49.40Pace7:42.31
Total of 12, easy except for pacing. Today Stephen ran a PR in the track mile - 6:20.2 - splits 89, 94, 99, 95. We need to work on not getting soft in the third lap, with Stephen it takes some special work. William ran 2:41.0 for the 800, also a PR, splits 78 high, 82 high. Perfect splits, we just need to get used to a faster start. Otherwise, kids did their usual distances.
Leg 1:Distance1.050Time8:50.30Pace8:25.05
Warm-up with the kids.
Leg 2:Distance1.000Time6:20.20Pace6:20.20
Paced Stephen through 1 mile time trial with Joseph and Jacob.
Leg 3:Distance0.497Time2:41.00Pace5:23.94
Paced William through 800 time trial with Joseph and Jacob.
Leg 4:Distance1.500Time13:24.50Pace8:56.33
Cool-down with the boys.
Leg 5:Distance1.000Time7:44.80Pace7:44.80
With Matthew and William.
Leg 6:Distance4.000Time29:49.70Pace7:27.43
Alone.
Leg 7:Distance3.000Time23:58.90Pace7:59.63
With Benjamin, part with Joseph and Jacob.

Neon Crocs 2 Miles: 12.05

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

Wed, Aug 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.15	0.00	6.00	0.00	12.15

Fast Running Friend Workout - 2019-08-14 08:18:20
Workout Totals: Distance12.150Time1:24:48.40Pace6:58.80
Kids ran on their own today, easy pace usual distances. I did a bit over 12 total with a workout 3x2 down the canyon 11:38, 11:37, 11:19. In the first two I focused on staying relaxed and in control, in the last one I did the same in the first mile (5:46), but then pressed a bit harder in the last mile, which was 5:33 (2:52, 2:41). Benjamin had a good workout - 8 mile tempo from Vivian Park to the house in 42:20, 5:17.5 average. I told him to run the first harder mile in 5:30, then speed up to 5:20 once the elevation got lower and he had the downhill, and then just try to hold it until he could not. He was able to hold it all the way. This is his best time on this course so far.
Leg 1:Distance1.480Time11:24.00Pace7:42.16
Warm-up.
Leg 2:Distance8.000Time52:24.60Pace6:33.08
3x2 down the canyon workout.
Split 1:Distance2.000Time11:38.70Pace5:49.35 Cumilative:Distance2.000Time11:38.70Pace5:49.35
Split 2:Distance1.000Time9:00.80Pace9:00.80 Cumilative:Distance3.000Time20:39.50Pace6:53.17
Split 3:Distance2.000Time11:37.90Pace5:48.95 Cumilative:Distance5.000Time32:17.40Pace6:27.48
Split 4:Distance1.000Time8:47.50Pace8:47.50 Cumilative:Distance6.000Time41:04.90Pace6:50.82
Split 5:Distance2.000Time11:19.70Pace5:39.85 Cumilative:Distance8.000Time52:24.60Pace6:33.08

Leg 3:Distance2.670Time20:59.80Pace7:51.84
Cool-down.

Neon Crocs 2 Miles: 12.15

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

Thu, Aug 15, 2019

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 - 2019-08-15 08:45:48
Workout Totals: Distance12.000Time1:34:12.60Pace7:51.05
Easy runs for everybody today, Benjamin did a bit more - total of 13 (9+4), I did 12 (9+3), usual distances for everybody else.
Leg 1:Distance1.000Time8:01.90Pace8:01.90
With Matthew.
Leg 2:Distance4.000Time31:36.30Pace7:54.07
With Jacob, William, and Stephen.
Leg 3:Distance4.000Time31:35.90Pace7:53.98
With Joseph.
Leg 4:Distance3.000Time22:58.50Pace7:39.50
In the evening, first two with Joseph and Jacob, the last mile alone.

Neon Crocs 2 Miles: 12.00

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

Fri, Aug 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	0.00	1.24	0.75	13.04

Fast Running Friend Workout - 2019-08-16 08:39:22
Workout Totals: Distance13.038Time1:41:06.80Pace7:45.32
Usual distances more or less, some of the kids did workouts at Orem High. Stephen and Jenny did a ladder 1000 + 600 + 400 + 200, times: 3:44.7, 2:13.7, 90.7, and 39.4. As expected, it was not too difficult for Jenny, but Stephen struggled. William did 3x500 1:39.2 (with me and Jacob), 1:43 (with Jacob), and 1:39.6. He also struggled, but mostly mentally.
Leg 1:Distance1.050Time9:34.60Pace9:07.24
Warm-up with the kids.
Leg 2:Distance0.311Time1:39.20Pace5:18.97
500 with William and Jacob.
Leg 3:Distance0.621Time3:44.70Pace6:01.84
1000 with Stephen and Jenny.
Leg 4:Distance0.250Time2:22.40Pace9:29.60
Recovery jog with Stephen and Jenny.
Leg 5:Distance0.373Time2:13.70Pace5:58.45
600 with Stephen and Jenny.
Leg 6:Distance0.872Time7:08.60Pace8:11.51
The rest of the workout with Stephen and Jenny.
Split 1:Distance0.250Time2:31.70Pace10:06.80 Cumilative:Distance0.250Time2:31.70Pace10:06.80
Recovery.
Split 2:Distance0.248Time1:30.70Pace6:05.73 Cumilative:Distance0.498Time4:02.40Pace8:06.75
400
Split 3:Distance0.250Time2:26.80Pace9:47.20 Cumilative:Distance0.748Time6:29.20Pace8:40.32
Recovery.
Split 4:Distance0.124Time0:39.40Pace5:17.74 Cumilative:Distance0.872Time7:08.60Pace8:11.51
200

Leg 7:Distance0.250Time2:29.40Pace9:57.60
Leg 8:Distance0.311Time1:39.60Pace5:20.26
500 with William.
Leg 9:Distance1.000Time8:51.00Pace8:51.00
Back to the house with William.
Leg 10:Distance4.000Time29:40.80Pace7:25.20
First 1.5 with Joseph, the rest alone.
Leg 11:Distance4.000Time31:42.80Pace7:55.70
With Benjamin.

Neon Crocs 2 Miles: 13.04

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

Sat, Aug 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.15	0.00	6.00	0.00	16.15

Fast Running Friend Workout - 2019-08-17 07:53:10
Workout Totals: Distance16.150Time1:56:46.20Pace7:13.82
Total of 16. Did 2x3 with Chad down the canyon, first also with Joseph and Jacob. First was 17:25 (5:48, 5:54, 5:43), second 16:42 (5:35, 5:36, 5:31). Joseph was struggling so we slowed it down to 5:54 in the second mile of his interval. Benjamin did 2x4, 21:16 and 20:42 (last mile 4:56). Joseph and Jacob ran 8 total, Stephen 5, William 6. Otherwise usual distances.
Leg 1:Distance2.480Time20:42.30Pace8:20.93
Warm-up with Benjamin, Chad, Joseph, and Jacob.
Leg 2:Distance3.000Time17:25.20Pace5:48.40
Tempo interval with Chad, Joseph, and Jacob.
Leg 3:Distance2.000Time16:43.20Pace8:21.60
Recovery with Chad.
Leg 4:Distance3.000Time16:42.20Pace5:34.07
Tempo interval with Chad.
Leg 5:Distance1.670Time13:53.20Pace8:18.92
Cool-down with Chad.
Leg 6:Distance1.000Time7:54.70Pace7:54.70
With Matthew.
Leg 7:Distance3.000Time23:25.40Pace7:48.47
Pushed Bella and Leigha in the stroller.

Neon Crocs 2 Miles: 16.15

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

Sun, Aug 18, 2019

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

Day of rest. Went to church.

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

Mon, Aug 19, 2019

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 - 2019-08-19 08:27:34
Workout Totals: Distance12.000Time1:30:18.80Pace7:31.57
Easy 12 (9+3). Matthew was sick today, did not run. Mary was still recovering, ran only 0.25. Otherwise usual distances for the kids.
Leg 1:Distance9.000Time1:07:19.90Pace7:28.88
With Benjamin.
Leg 2:Distance3.000Time22:58.90Pace7:39.63
With Benjamin.

Neon Crocs 2 Miles: 12.00

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

Tue, Aug 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.15	1.00	0.00	3.00	12.15

Fast Running Friend Workout - 2019-08-20 07:42:13
Workout Totals: Distance12.150Time1:30:07.80Pace7:25.09
Benjamin did 2x3 down the canyon in 16:06 and 15:47. On the first interval Joseph, Jacob, and I ran with him to failure to maintain the pace, then to the nearest point where we felt good about being done. For Joseph that point was 0.5 in 2:39 and he was done. Jacob made it to about 1.5, and then finished out 2 miles in 10:49, which is his course PR. I made it to a little bit past 2 miles with the splits of 5:21, 5:25, then dropped back finishing the last mile in 5:40, and improving my course PR for the year by a little bit - 16:26.2. Then I paced Stephen in a mile time trial at the track to see if he could improve his mile PR a bit more before his 9th birthday. He missed it by 0.6. Matthew is recovering from his cold, ran 0.5 today.
Leg 1:Distance1.480Time12:19.20Pace8:19.46
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance3.000Time16:26.20Pace5:28.73
3 miles down the canyon, first 2 with Benjamin.
Leg 3:Distance1.670Time14:57.10Pace8:57.19
Cool-down.
Leg 4:Distance1.000Time6:20.70Pace6:20.70
Paced Stephen in the mile time trial on the track.
Leg 5:Distance2.000Time16:17.10Pace8:08.55
I think this was with William, and Stephen.
Leg 6:Distance0.500Time4:14.30Pace8:28.60
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 7:Distance2.500Time19:33.20Pace7:49.28
With Jacob.

Neon Crocs 2 Miles: 12.15

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

Wed, Aug 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	1.00	0.00	0.00	9.00

Fast Running Friend Workout - 2019-08-21 06:45:54
Workout Totals: Distance9.000Time1:05:59.70Pace7:19.97
Tapering for the Top of Utah Half. Total of 9. Stephen was able to improve his mile PR by another 2 seconds the day before he turned 9 to 6:18.1. Otherwise usual easy runs for the kids.
Leg 1:Distance7.000Time52:12.90Pace7:27.56
With Benjamin.
Leg 2:Distance1.000Time6:18.10Pace6:18.10
Paced Stephen to a mile PR with the help from Benjamin, Joseph and Jacob.
Leg 3:Distance1.000Time7:28.70Pace7:28.70
With Joseph and Jacob.

Neon Crocs 2 Miles: 9.00

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

Thu, Aug 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2019-08-22 20:15:48
Workout Totals: Distance8.000Time59:19.00Pace7:24.88
Total of 8. Tapering for the Top of Utah Half. Kids ran easy, their usual distances, except for Stephen, who was still energetic from his PR the day before, and ran a mile in 6:53.
Leg 1:Distance1.000Time6:53.00Pace6:53.00
With Stephen.
Leg 2:Distance1.000Time7:33.00Pace7:33.00
Alone.
Leg 3:Distance4.000Time29:22.00Pace7:20.50
Alone.
Leg 4:Distance2.000Time15:31.00Pace7:45.50
With Joseph and Jacob.

Neon Crocs 2 Miles: 8.00

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

Fri, Aug 23, 2019

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

Fast Running Friend Workout - 2019-08-23 08:47:14
Workout Totals: Distance6.000Time46:15.10Pace7:42.52
Total of 6 - tapering before the Top of Utah Half. Benjamin did 4. Otherwise, usual distances for the kids.
Leg 1:Distance1.000Time7:57.20Pace7:57.20
With Joseph and Matthew.
Leg 2:Distance3.000Time22:41.10Pace7:33.70
With Joseph.
Leg 3:Distance2.000Time15:36.80Pace7:48.40
With Benjamin in Logan.

Neon Crocs 2 Miles: 6.00

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

Sat, Aug 24, 2019

Race: Top of Utah Half (13.109 Miles) 01:17:21, Place overall: 13, Place in age division: 5

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.52	0.00	13.11	0.00	15.63

Fast Running Friend Workout - 2019-08-24 05:29:57
Workout Totals: Distance15.635Time1:38:56.60Pace6:19.70
Top of Utah Half, 1:17:21, 13th overall, 5th master. PR since Leigha was born. Benjamin got 4th overall with a PR of 1:08:21, $125. I ran most of the race with Mark. Got a sideache around mile 6. Around 9 miles Savannah Berry and Thom Kuehls caught up to us. We sped up, but I had only 1 mile in me at their pace. Then I backed off and tried to hang on. I thought they would gap me by a minute and set a goal to make it less than that. Savannah did pretty much what I thought finishing in 1:16:23. Thom had a great race as well, 1:16:50. Mark started coming back to me, but there was a reason he was able to hang on with them about a mile longer than I did - he just had more juice. So I closed the gap a bit, but then was not closing anymore - he ended up with 1:17:08, I think it is a new PR. Benjamin ran a perfect race with steady pacing, and the last 1.1 or so at 5:00 pace upgrading his position as he went on. This was a new PR for him, and also the fastest time on any course I know of anybody running in Crocs. Afterwards we cooled down with Mel. Joseph and Jacob ran 8 miles, William I think 6, and Stephen I think 5, Matthew 1. Do not remember what Jenny and Julia did.
Leg 1:Distance1.325Time10:36.20Pace8:00.15
Warm-up with Benjamin, part with Mark.
Leg 2:Distance13.110Time1:17:20.20Pace5:53.94
Race.
Split 1:Distance1.000Time5:41.50Pace5:41.50 Cumilative:Distance1.000Time5:41.50Pace5:41.50
Split 2:Distance1.000Time5:47.30Pace5:47.30 Cumilative:Distance2.000Time11:28.80Pace5:44.40
Split 3:Distance1.000Time5:47.10Pace5:47.10 Cumilative:Distance3.000Time17:15.90Pace5:45.30
Split 4:Distance1.000Time5:50.20Pace5:50.20 Cumilative:Distance4.000Time23:06.10Pace5:46.53
Split 5:Distance1.000Time5:37.70Pace5:37.70 Cumilative:Distance5.000Time28:43.80Pace5:44.76
Split 6:Distance1.000Time5:39.80Pace5:39.80 Cumilative:Distance6.000Time34:23.60Pace5:43.93
Split 7:Distance1.000Time5:48.70Pace5:48.70 Cumilative:Distance7.000Time40:12.30Pace5:44.61
Split 8:Distance0.920Time5:29.90Pace5:58.59 Cumilative:Distance7.920Time45:42.20Pace5:46.24
Split 9:Distance1.080Time6:29.00Pace6:00.19 Cumilative:Distance9.000Time52:11.20Pace5:47.91
Split 10:Distance1.000Time5:50.40Pace5:50.40 Cumilative:Distance10.000Time58:01.60Pace5:48.16
Split 11:Distance1.010Time6:17.50Pace6:13.76 Cumilative:Distance11.010Time1:04:19.10Pace5:50.51
Split 12:Distance1.000Time6:36.90Pace6:36.90 Cumilative:Distance12.010Time1:10:56.00Pace5:54.37
Split 13:Distance1.000Time5:50.40Pace5:50.40 Cumilative:Distance13.010Time1:16:46.40Pace5:54.07
Split 14:Distance0.100Time0:33.80Pace5:38.00 Cumilative:Distance13.110Time1:17:20.20Pace5:53.94

Leg 3:Distance1.200Time11:00.20Pace9:10.17
Cool down with Benjamin and Mel.

Neon Crocs 2 Miles: 15.63

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

Sun, Aug 25, 2019

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.

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

Mon, Aug 26, 2019

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 - 2019-08-26 08:29:26
Workout Totals: Distance12.000Time1:34:33.10Pace7:52.76
Easy runs, total of 12 for me, usual distances for the kids.
Leg 1:Distance9.000Time1:10:52.40Pace7:52.49
With Benjamin.
Leg 2:Distance3.000Time23:40.70Pace7:53.57
With Benjamin.

Neon Crocs 2 Miles: 12.00

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

Tue, Aug 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.35	0.99	0.87	0.87	12.08

Fast Running Friend Workout - 2019-08-27 08:31:18
Workout Totals: Distance12.082Time1:39:04.60Pace8:12.02
Ladder workouts for the kids today on the track. 1000 - 600 - 400 - 200 with 200 recovery. I paced Stephen and William. Benjamin paced Joseph and Jacob. Stephen did 3:55, 2:20, 89.8, 38.6. William 3:37, 2:06.9, 84.9, 36.8. Jacob did 3:12, 1:54, 73, 32. Joseph did 800 in 2:36 and stopped, then dragged his feet through the rest of the workout at about 80 seconds per lap not even making an effort to keep up. I figured Joseph needs a different type of workout. He needs to practice drudgery more at a slower pace that is well within his range, something like 12x0.25 down the canyon with 0.125 recovery.
Leg 1:Distance1.150Time8:56.90Pace7:46.87
Warm-up with Stephen.
Leg 2:Distance0.621Time3:55.40Pace6:19.07
Stephen's 1000.
Leg 3:Distance1.495Time13:23.20Pace8:57.26
The rest of Stephen's workout.
Split 1:Distance0.250Time2:46.30Pace11:05.20 Cumilative:Distance0.250Time2:46.30Pace11:05.20
Split 2:Distance0.373Time2:20.60Pace6:16.94 Cumilative:Distance0.623Time5:06.90Pace8:12.62
Split 3:Distance0.250Time3:06.60Pace12:26.40 Cumilative:Distance0.873Time8:13.50Pace9:25.29
Split 4:Distance0.248Time1:29.80Pace6:02.10 Cumilative:Distance1.121Time9:43.30Pace8:40.34
Split 5:Distance0.250Time3:01.30Pace12:05.20 Cumilative:Distance1.371Time12:44.60Pace9:17.70
Split 6:Distance0.124Time0:38.60Pace5:11.29 Cumilative:Distance1.495Time13:23.20Pace8:57.26

Leg 4:Distance2.116Time17:43.10Pace8:22.41
William's ladder workout.
Split 1:Distance0.621Time3:37.40Pace5:50.08 Cumilative:Distance0.621Time3:37.40Pace5:50.08
Split 2:Distance0.250Time3:29.60Pace13:58.40 Cumilative:Distance0.871Time7:07.00Pace8:10.24
Split 3:Distance0.373Time2:06.90Pace5:40.21 Cumilative:Distance1.244Time9:13.90Pace7:25.26
Split 4:Distance0.250Time3:16.30Pace13:05.20 Cumilative:Distance1.494Time12:30.20Pace8:22.14
Split 5:Distance0.248Time1:24.90Pace5:42.34 Cumilative:Distance1.742Time13:55.10Pace7:59.39
Split 6:Distance0.250Time3:11.20Pace12:44.80 Cumilative:Distance1.992Time17:06.30Pace8:35.21
Split 7:Distance0.124Time0:36.80Pace4:56.77 Cumilative:Distance2.116Time17:43.10Pace8:22.41

Leg 5:Distance1.100Time9:25.80Pace8:34.36
Cool-down with William.
Leg 6:Distance2.600Time21:01.80Pace8:05.31
With Stephen, and Matthew, part with Benjamin, to the bank and back.
Leg 7:Distance0.000Time0:00.00Pace0:00.00
Leg 8:Distance0.000Time0:00.00Pace0:00.00
Leg 9:Distance0.500Time4:41.00Pace9:22.00
With Mary and Benjamin.
Leg 10:Distance2.500Time19:57.40Pace7:58.96
With Jacob.

Neon Crocs 2 Miles: 12.08

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

Wed, Aug 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.36	0.00	1.00	3.00	12.36

Fast Running Friend Workout - 2019-08-28 08:29:24
Workout Totals: Distance12.356Time1:36:14.90Pace7:47.38
Did 12x0.25 at 80 "drudgery" workout with Joseph. Benjamin did the first 8 with us, but then the constant turning around strained his hamstring, so he just jogged the rest of the way. I did a mile pickup down the canyon in 5:48. Other kids ran their usual distances at an easy pace for the most part. Mary, however, did a mile instead of 0.5 - her first mile ever - and ran 9:44 with the splits of 2:38, 2:32, 2:23, 2:11. So clearly she had more juice, just not the confidence to use it. Bella also got a record with 0.25 in 2:38. I did about 12 total, and so did Benjamin. Both of us are still feeling some fatigue from the half.
Leg 1:Distance0.980Time7:58.30Pace8:08.06
With Benjamin and Joseph.
Leg 2:Distance4.375Time31:25.30Pace7:10.93
With Joseph, part with Benjamin.
Split 1:Distance0.250Time1:20.40Pace5:21.60 Cumilative:Distance0.250Time1:20.40Pace5:21.60
Split 2:Distance0.125Time1:23.50Pace11:08.00 Cumilative:Distance0.375Time2:43.90Pace7:17.07
Split 3:Distance0.250Time1:20.90Pace5:23.60 Cumilative:Distance0.625Time4:04.80Pace6:31.68
Split 4:Distance0.125Time1:24.70Pace11:17.60 Cumilative:Distance0.750Time5:29.50Pace7:19.33
Split 5:Distance0.250Time1:19.70Pace5:18.80 Cumilative:Distance1.000Time6:49.20Pace6:49.20
Split 6:Distance0.125Time1:20.10Pace10:40.80 Cumilative:Distance1.125Time8:09.30Pace7:14.93
Split 7:Distance0.250Time1:20.00Pace5:20.00 Cumilative:Distance1.375Time9:29.30Pace6:54.04
Split 8:Distance0.125Time1:18.20Pace10:25.60 Cumilative:Distance1.500Time10:47.50Pace7:11.67
Split 9:Distance0.250Time1:20.50Pace5:22.00 Cumilative:Distance1.750Time12:08.00Pace6:56.00
Split 10:Distance0.125Time1:16.50Pace10:12.00 Cumilative:Distance1.875Time13:24.50Pace7:09.07
Split 11:Distance0.250Time1:20.30Pace5:21.20 Cumilative:Distance2.125Time14:44.80Pace6:56.38
Split 12:Distance0.125Time1:22.70Pace11:01.60 Cumilative:Distance2.250Time16:07.50Pace7:10.00
Split 13:Distance0.250Time1:18.20Pace5:12.80 Cumilative:Distance2.500Time17:25.70Pace6:58.28
Split 14:Distance0.125Time1:31.80Pace12:14.40 Cumilative:Distance2.625Time18:57.50Pace7:13.33
Split 15:Distance0.250Time1:19.50Pace5:18.00 Cumilative:Distance2.875Time20:17.00Pace7:03.30
Split 16:Distance0.125Time1:27.60Pace11:40.80 Cumilative:Distance3.000Time21:44.60Pace7:14.87
Split 17:Distance0.250Time1:19.10Pace5:16.40 Cumilative:Distance3.250Time23:03.70Pace7:05.75
Split 18:Distance0.125Time1:25.10Pace11:20.80 Cumilative:Distance3.375Time24:28.80Pace7:15.20
Split 19:Distance0.250Time1:20.90Pace5:23.60 Cumilative:Distance3.625Time25:49.70Pace7:07.50
Split 20:Distance0.125Time1:29.10Pace11:52.80 Cumilative:Distance3.750Time27:18.80Pace7:17.01
Split 21:Distance0.250Time1:19.10Pace5:16.40 Cumilative:Distance4.000Time28:37.90Pace7:09.47
Split 22:Distance0.125Time1:28.80Pace11:50.40 Cumilative:Distance4.125Time30:06.70Pace7:17.99
Split 23:Distance0.250Time1:18.60Pace5:14.40 Cumilative:Distance4.375Time31:25.30Pace7:10.93

Leg 3:Distance1.300Time11:10.20Pace8:35.54
With Joseph.
Leg 4:Distance2.451Time17:24.90Pace7:06.32
Alone, did a mile pickup down the canyon.
Split 1:Distance1.229Time9:49.80Pace7:59.90 Cumilative:Distance1.229Time9:49.80Pace7:59.90
Split 2:Distance1.000Time5:48.80Pace5:48.80 Cumilative:Distance2.229Time15:38.60Pace7:01.09
Split 3:Distance0.222Time1:46.30Pace7:58.83 Cumilative:Distance2.451Time17:24.90Pace7:06.32

Leg 5:Distance0.250Time2:38.50Pace10:34.00
With Bella.
Leg 6:Distance1.000Time9:44.50Pace9:44.50
With Mary and Benjamin.
Leg 7:Distance2.000Time15:53.20Pace7:56.60
With Benjamin and Jacob.

Neon Crocs 2 Miles: 12.36

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

Thu, Aug 29, 2019

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 - 2019-08-29 07:18:40
Workout Totals: Distance12.000Time1:32:52.40Pace7:44.37
Easy runs, usual distances.
Leg 1:Distance9.000Time1:09:37.20Pace7:44.13
With Benjamin.
Leg 2:Distance3.000Time23:15.20Pace7:45.07
With Joseph and Jacob.

Neon Crocs 2 Miles: 12.00

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

Fri, Aug 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.49	0.00	0.25	0.12	8.86

Fast Running Friend Workout - 2019-08-30 09:16:15
Workout Totals: Distance8.866Time1:14:26.30Pace8:23.76
William and Stephen did the ladder workout again today. I paced Stephen. He got 3:47, 2:16, 88.9, 39.6. Jacob paced William - 3:31, 2:05, 82, 36. Joseph ran easy. Otherwise usual distances, easy pace.
Leg 1:Distance1.150Time10:19.40Pace8:58.61
Warm-up with Stephen, William, and Jacob.
Leg 2:Distance2.116Time18:22.10Pace8:40.84
Stephen's workout.
Split 1:Distance0.621Time3:47.30Pace6:06.02 Cumilative:Distance0.621Time3:47.30Pace6:06.02
Split 2:Distance0.250Time3:23.90Pace13:35.60 Cumilative:Distance0.871Time7:11.20Pace8:15.06
Split 3:Distance0.373Time2:16.40Pace6:05.68 Cumilative:Distance1.244Time9:27.60Pace7:36.27
Split 4:Distance0.250Time3:25.20Pace13:40.80 Cumilative:Distance1.494Time12:52.80Pace8:37.27
Split 5:Distance0.248Time1:28.90Pace5:58.47 Cumilative:Distance1.742Time14:21.70Pace8:14.66
Split 6:Distance0.250Time3:20.80Pace13:23.20 Cumilative:Distance1.992Time17:42.50Pace8:53.38
Split 7:Distance0.124Time0:39.60Pace5:19.35 Cumilative:Distance2.116Time18:22.10Pace8:40.84

Leg 3:Distance1.100Time9:27.30Pace8:35.73
Cool-down with the boys.
Leg 4:Distance2.000Time15:23.00Pace7:41.50
Part with Jacob, part alone.
Leg 5:Distance0.500Time5:04.30Pace10:08.60
With Benjamin and Mary.
Leg 6:Distance2.000Time15:50.20Pace7:55.10
With Jenny and Julia.

Neon Crocs 2 Miles: 8.87

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

Sat, Aug 31, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.86	0.00	6.21	0.00	11.07

Fast Running Friend Workout - 2019-08-31 07:12:56
Workout Totals: Distance11.075Time1:20:27.10Pace7:15.86
Layton Classic 10K, 38:33, 8th overall, 4th master. Benjamin was third overall with 34:07. Top finishers: 2949;Jason Lynch;m;99;Male Overall;1;1;1;00:33:22.5 2921;Teren Jameson;m;42;Male Overall;2;2;2;00:33:29.5 2900;Benjamin Pachev;m;20;Male Overall;3;3;3;00:34:07.8 2853;Albert Wint;m;39;M 35-39;4;4;1;00:35:09.5 2927;Melchor Suaste;m;41;M 40-44;5;5;1;00:36:33.9 2901;Mark Payne;m;46;M 45-49;6;6;1;00:38:00.3 2895;Benjamin Larsen;m;31;M 30-34;7;7;1;00:38:26.6 2899;Alexander Pachev;m;46;M 45-49;8;8;2;00:38:33.8 2907;Lance Newman;m;36;M 35-39;9;9;2;00:39:28.8 2919;Christina Perry;f;37;Female Overall;10;1;1;00:39:49.8 2912;Jason Cisney;m;19;M 19-24;11;10;1;00:40:22.9 Neither one of us had much juice today. Benjamin I think was just tired from the week + half marathon. I might just be getting old. Last year I was a minute faster. This year I did OK for the first 2 miles, stayed with Mark, though with difficulty, then I lost contact, the hill thoroughly wiped me out, and I never recovered afterwards. What is strange is that this year my workouts have been decent and comparable, sometimes even better than last year. But all of the races for some reason have been worse.
Leg 1:Distance1.000Time7:53.20Pace7:53.20
Warm-up, part with Benjamin.
Leg 2:Distance6.214Time38:33.90Pace6:12.37
The race.
Split 1:Distance1.000Time5:51.00Pace5:51.00 Cumilative:Distance1.000Time5:51.00Pace5:51.00
Split 2:Distance1.000Time6:12.70Pace6:12.70 Cumilative:Distance2.000Time12:03.70Pace6:01.85
Split 3:Distance1.000Time6:54.60Pace6:54.60 Cumilative:Distance3.000Time18:58.30Pace6:19.43
Split 4:Distance1.000Time6:10.70Pace6:10.70 Cumilative:Distance4.000Time25:09.00Pace6:17.25
Split 5:Distance1.000Time5:52.90Pace5:52.90 Cumilative:Distance5.000Time31:01.90Pace6:12.38
Split 6:Distance1.000Time6:09.60Pace6:09.60 Cumilative:Distance6.000Time37:11.50Pace6:11.92
Split 7:Distance0.214Time1:22.40Pace6:25.05 Cumilative:Distance6.214Time38:33.90Pace6:12.37

Leg 3:Distance3.861Time34:00.00Pace8:48.36
Cool-down.

Neon Crocs 2 Miles: 11.07

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

Sun, Sep 01, 2019

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

Day of rest, went to church.

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

Mon, Sep 02, 2019

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

Fast Running Friend Workout - 2019-09-02 07:27:56
Workout Totals: Distance12.000Time1:36:10.00Pace8:00.83
Salt City Mile, 5:15.8, 26th overall, 6th master. Approximate splits 73, 82, 79, 80. I had 5:14.9 on my watch, but somehow got 5:15.8 official chip time. We ran the race as a whole family, and managed to average 5:59.8 reaching our goal of breaking 6:00. Results in speed order: Benjamin 4:40.8 Dad 5:15.8 Jacob 5:16.2 Joseph 5:16.3 William 5:52.9 Jenny 5:59.6 Stephen 6:13.1 (PR) Julia 6:41.4 Matthew 6:46.3 (PR) Sarah 7:55.2 Additionally, our friend Bonnie who also runs in Crocs ran 5:56.6. Jason Lynch won with 4:23.4, Teren was second with 4:27.7 running in the open heat even though he is a master. Benjamin was 6th. Nate Hornok won the master's heat in 4:50.7, Mark, who organized the race, was second in 5:02.5. It felt good to run this fast. This was the first good race of the race for me. For some reason, even though my workouts showed that I should be able to match my last year's times, I have been consistently off those marks in races - until this one. Hopefully I will be able to pick it up from here and start racing better. Ran a cool-down with the kids afterwards, and some more distance later in the evening.
Leg 1:Distance4.000Time31:43.80Pace7:55.95
Warm-up.
Leg 2:Distance1.000Time7:57.30Pace7:57.30
Race
Split 1:Distance1.000Time5:14.90Pace5:14.90 Cumilative:Distance1.000Time5:14.90Pace5:14.90
My time.
Split 2:Distance0.000Time2:42.40Pace0:00.00 Cumilative:Distance1.000Time7:57.30Pace7:57.30
Sarah.

Leg 3:Distance4.000Time32:00.00Pace8:00.00
Cool-down - some with the kids.
Leg 4:Distance1.000Time8:30.50Pace8:30.50
With Jenny.
Leg 5:Distance2.000Time15:58.40Pace7:59.20
With Joseph and Jacob.

Neon Crocs 2 Miles: 12.00

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

Tue, Sep 03, 2019

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 - 2019-09-03 08:44:52
Workout Totals: Distance10.000Time1:15:10.40Pace7:31.04
10 total (8+2). Felt tired, decided to cut the mileage a bit. Usual distances for the kids, except Matthew decided to run 2 miles today.
Leg 1:Distance8.000Time59:23.30Pace7:25.41
Most of this alone, first 0.75 with William, Stephen, Jacob, and Matthew.
Leg 2:Distance2.000Time15:47.10Pace7:53.55
With Joseph and Jacob.

Neon Crocs 2 Miles: 10.00

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

Wed, Sep 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.40	0.00	0.00	1.00	12.40

Fast Running Friend Workout - 2019-09-04 08:29:02
Workout Totals: Distance12.400Time1:35:53.40Pace7:43.98
12 total (10+2). Today was a day of records. Joseph ran 4:57.1 down the canyon, Jacob 4:58.0 on the same course, William 5:21.4 - I paced William, Benjamin paced Joseph and Jacob. We played the rabbit chase with the 30 second head start for William, which he won. Next step is repeat those times on the track with no downhill. Bella also got a record in 0.25 with 2:28.5.
Leg 1:Distance0.980Time7:45.80Pace7:55.31
With Benjamin, Joseph, Jacob, and William.
Leg 2:Distance1.000Time5:21.40Pace5:21.40
Paced William through 1 mile down the canyon.
Leg 3:Distance4.170Time33:21.50Pace7:59.98
With Benjamin, part with Joseph, William, and Jacob.
Leg 4:Distance2.000Time16:10.40Pace8:05.20
With Stephen and Matthew.
Leg 5:Distance2.000Time14:49.80Pace7:24.90
Alone.
Leg 6:Distance0.250Time2:28.50Pace9:54.00
With Bella.
Leg 7:Distance2.000Time15:56.00Pace7:58.00
With Joseph and Jacob.

Neon Crocs 2 Miles: 12.40

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

Thu, Sep 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	0.00	0.00	0.00	11.05

Fast Running Friend Workout - 2019-09-05 08:47:46
Workout Totals: Distance11.050Time1:29:33.60Pace8:06.30
11 total, Easy runs for everybody except Julia, who did a mile time trial on the track in 6:36.1. Usual distances for the most part. I felt tired, did a bit less - only 11.
Leg 1:Distance1.050Time9:15.20Pace8:48.76
Warm-up with Julia, Jacob, William, and Stephen.
Leg 2:Distance1.000Time6:36.10Pace6:36.10
Julia's mile time trial. William and Jacob helped pace.
Leg 3:Distance1.000Time9:08.60Pace9:08.60
Cool-down with Julia, William, Jacob, and Stephen.
Leg 4:Distance2.000Time15:59.60Pace7:59.80
With Jacob and Matthew.
Leg 5:Distance4.000Time31:53.10Pace7:58.27
With Joseph.
Leg 6:Distance2.000Time16:41.00Pace8:20.50
With Jenny and Joseph, I think.

Neon Crocs 2 Miles: 11.05

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

Fri, Sep 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2019-09-06 09:31:40
Workout Totals: Distance8.000Time1:03:10.30Pace7:53.79
Usual distances for the kids, a taper for me and Benjamin - I did 8, he did 6.
Leg 1:Distance2.000Time15:53.90Pace7:56.95
With Jacob, William, Stephen and Matthew.
Leg 2:Distance2.000Time15:49.00Pace7:54.50
Same company without Matthew.
Leg 3:Distance4.000Time31:27.40Pace7:51.85
With Joseph.

Neon Crocs 2 Miles: 8.00

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

Sat, Sep 07, 2019

Race: Rock the Canyon 10K (6.214 Miles) 00:39:02, Place overall: 7, Place in age division: 5

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.27	0.00	6.21	0.00	15.48

Fast Running Friend Workout - 2019-09-07 07:29:26
Workout Totals: Distance15.479Time1:57:16.90Pace7:34.61
Rock the Canyon 10 K, 39:02, 7th overall, 5th master. Benjamin was 2nd with 34:40, $75. Top finishers: Place;Name;Gender;Age;Gun Time 1;Teren Jameson;M;42;34:20 2;Benjamin Pachev;M;20;34:40 3;Nate Fredrick;M;23;34:57 4;Nathan Hornok;M;41;35:50 5;Melchor Suaste;M;41;36:56 6;Mark Payne;M;46;38:30 7;Alexander Pachev;M;46;39:02 8;Samuel Clarke;M;21;39:57 9;Brian Grover;M;22;41:12 10;Scott Daw;M;34;41:31 The course was not conducive to fast times with uphill grades reaching over 8% in places. Additionally, the downhill lasted only about 1.5, followed by a grinding climb for 3.5 miles culminating in 8% grade that yielded an 7:23 mile for me. One thing I found surprising is that I did better on 8% grade relative to Mark, while he did better than me on the downhill and on the gradual uphill. I did have a problem with the early part of the downhill - right before it I got a rock in my shoe, and even though I got it out, I was still trying to find the rhythm when the downhill started, and did not find it until it was almost over. The gap on the gradual milder grade with Mark was expected. But then, to my surprise, I started closing in the last mile when the grade got very steep. The last quarter mile was downhill, but there were a couple of very sharp turns, so I could not really capitalize on it. Joseph and Jacob ran 8 miles, Benjamin did additional 6 at night, so both of us ended up with almost 16 for the day. Jenny did 6, Julia 5, William 6, Stephen 5, Matthew 2.
Leg 1:Distance1.000Time8:51.90Pace8:51.90
Warm-up
Leg 2:Distance6.214Time39:03.00Pace6:17.05
Race
Split 1:Distance1.000Time6:10.50Pace6:10.50 Cumilative:Distance1.000Time6:10.50Pace6:10.50
Split 2:Distance1.000Time5:28.30Pace5:28.30 Cumilative:Distance2.000Time11:38.80Pace5:49.40
Split 3:Distance1.000Time5:47.60Pace5:47.60 Cumilative:Distance3.000Time17:26.40Pace5:48.80
Split 4:Distance1.000Time6:34.10Pace6:34.10 Cumilative:Distance4.000Time24:00.50Pace6:00.12
Split 5:Distance1.000Time6:19.30Pace6:19.30 Cumilative:Distance5.000Time30:19.80Pace6:03.96
Split 6:Distance1.000Time7:23.00Pace7:23.00 Cumilative:Distance6.000Time37:42.80Pace6:17.13
Split 7:Distance0.214Time1:20.20Pace6:14.77 Cumilative:Distance6.214Time39:03.00Pace6:17.05

Leg 3:Distance2.265Time21:54.10Pace9:40.18
Cool-down.
Leg 4:Distance1.000Time8:03.60Pace8:03.60
With Jenny and William.
Leg 5:Distance5.000Time39:24.30Pace7:52.86
With Jenny.

Neon Crocs 2 Miles: 15.48

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

Sun, Sep 08, 2019

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

Day of rest. Went to church.

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

Mon, Sep 09, 2019

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 - 2019-09-09 08:16:53
Workout Totals: Distance12.000Time1:28:14.70Pace7:21.22
Usual day, usual distances, 12 total for me, I did a pickup for 1.5 at the end of 9 coming back to the house from the canyon in 8:51. Mary ran a mile in 9:36, and it would have been a record, except she tripped, stopped, and cried for a few minutes before starting again, so we do not count this as a record.
Leg 1:Distance9.000Time1:02:39.90Pace6:57.77
Alone.
Split 1:Distance7.500Time53:48.60Pace7:10.48 Cumilative:Distance7.500Time53:48.60Pace7:10.48
Split 2:Distance1.500Time8:51.30Pace5:54.20 Cumilative:Distance9.000Time1:02:39.90Pace6:57.77
Pickup at the end.

Leg 2:Distance1.000Time9:36.10Pace9:36.10
With Mary.
Leg 3:Distance2.000Time15:58.70Pace7:59.35
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

Tue, Sep 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.05	0.00	1.00	0.00	10.05

Fast Running Friend Workout - 2019-09-10 09:18:27
Workout Totals: Distance10.050Time1:16:06.50Pace7:34.38
10 total (8+2). We attempted a mile time trial for Joseph, Jacob, William, and Stephen on the track, but it was windy, and everybody except Stephen was mentally not into it. I had a discussion with the boys about doing your best regardless of the conditions afterwards. William ran 5:59, Jacob did 5:37, Joseph DNF'ed after the first lap in 78, Stephen was the only one who put in an honest effort and was rewarded with 6:18.1 for it - 5 seconds off PR, but at least close and his second fastest time.
Leg 1:Distance1.050Time8:36.50Pace8:11.90
Warm-up with the boys.
Leg 2:Distance1.000Time5:59.70Pace5:59.70
Paced William on the track.
Leg 3:Distance1.000Time6:18.10Pace6:18.10
Paced Stephen with all of the boys except Matthew.
Leg 4:Distance1.000Time8:31.90Pace8:31.90
Cool-down.
Leg 5:Distance4.000Time31:17.20Pace7:49.30
With Benjamin.
Leg 6:Distance2.000Time15:23.10Pace7:41.55
With Joseph and Jacob.

Neon Crocs 1 Miles: 10.05

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

Wed, Sep 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.15	6.00	4.00	0.00	16.15

Fast Running Friend Workout - 2019-09-11 08:17:57
Workout Totals: Distance16.150Time1:49:02.80Pace6:45.13
Total of 16+. "Sandwich" workout - warm-up, then 2x1 alternating directions down 5:37 (target 5:40), up 5:54 (target 6:10), then 6 mile tempo down in 36:06 (target 37:00), then 2x1 up in 5:59, down in 5:35. Benjamin was doing an easy run, but ran into me when I had 2 miles left in the 6 mile tempo, and paced me through it and the rest of the workout. I planned on going 6:10 for the downhill tempo, started in 6:09, then 6:00 felt very natural, so I just kept it. Usual distances for the kids.
Leg 1:Distance16.150Time1:49:02.80Pace6:45.13
Sandwich workout.
Split 1:Distance1.980Time15:00.70Pace7:34.90 Cumilative:Distance1.980Time15:00.70Pace7:34.90
Split 2:Distance1.000Time5:37.00Pace5:37.00 Cumilative:Distance2.980Time20:37.70Pace6:55.34
Down
Split 3:Distance1.000Time8:10.20Pace8:10.20 Cumilative:Distance3.980Time28:47.90Pace7:14.15
Split 4:Distance1.000Time5:54.20Pace5:54.20 Cumilative:Distance4.980Time34:42.10Pace6:58.09
Up
Split 5:Distance0.375Time3:00.50Pace8:01.33 Cumilative:Distance5.355Time37:42.60Pace7:02.52
Split 6:Distance6.000Time36:06.90Pace6:01.15 Cumilative:Distance11.355Time1:13:49.50Pace6:30.09
Down.
Split 7:Distance0.625Time5:40.50Pace9:04.80 Cumilative:Distance11.980Time1:19:30.00Pace6:38.16
Split 8:Distance1.000Time5:59.70Pace5:59.70 Cumilative:Distance12.980Time1:25:29.70Pace6:35.20
Up.
Split 9:Distance1.000Time8:43.80Pace8:43.80 Cumilative:Distance13.980Time1:34:13.50Pace6:44.40
Split 10:Distance1.000Time5:35.30Pace5:35.30 Cumilative:Distance14.980Time1:39:48.80Pace6:39.79
Down.
Split 11:Distance1.170Time9:14.00Pace7:53.50 Cumilative:Distance16.150Time1:49:02.80Pace6:45.13

Neon Crocs 1 Miles: 16.15

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

Thu, Sep 12, 2019

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 - 2019-09-12 08:37:49
Workout Totals: Distance12.000Time1:30:11.60Pace7:30.97
Total of 12 (9+3), easy pace, usual distances for the kids.
Leg 1:Distance9.000Time1:06:57.60Pace7:26.40
Alone.
Leg 2:Distance2.000Time15:51.80Pace7:55.90
With Joseph, William, and Jacob.
Leg 3:Distance1.000Time7:22.20Pace7:22.20
Alone.

Neon Crocs 1 Miles: 12.00

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

Fri, Sep 13, 2019

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 - 2019-09-13 08:39:09
Workout Totals: Distance11.000Time1:23:59.40Pace7:38.13
Total of 11 (9+2). Easy pace. Usual distances for everybody except Stephen who ran only 2 miles due to a sore throat.
Leg 1:Distance2.000Time15:44.30Pace7:52.15
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance2.000Time14:31.00Pace7:15.50
With Jacob, and William.
Leg 3:Distance5.000Time38:08.40Pace7:37.68
With Jenny.
Leg 4:Distance2.000Time15:35.70Pace7:47.85
With Benjamin.

Neon Crocs 1 Miles: 11.00

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

Sat, Sep 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	8.00	0.00	0.00	16.00

Fast Running Friend Workout - 2019-09-14 07:49:42
Workout Totals: Distance16.000Time1:50:27.80Pace6:54.24
16 total. Ran with Chad and Benjamin. Warm-up of 8 miles up the canyon from the house to a bit past Vivian Park, then a tempo back at what felt like a reasonable marathon pace. Came back in 47:52 at sub-6:00 average. Felt good, the run did not take as much out of me as I thought it would - especially with the "sandwich" on Wednesday. Chad was struggling in the last two miles, I think he was low on fuel, so I slowed down the pace enough for him to survive, but it was still brisk enough to stay ahead of the 6:00. Last uphill mile in 6:12. Benjamin did the sandwich workout on Thursday, the same one I did on Wednesday, so he was sluggish today. He ran 45:02 running around 5:40 down the canyon, but then he showed that he really had some serious juice with the last uphill mile in 5:22. The kids did their usual Saturday distances. Stephen recovered from the sore throat enough to run 7:30 pace for 5 miles.
Leg 1:Distance8.000Time1:02:35.00Pace7:49.38
Warm-up.
Leg 2:Distance8.000Time47:52.80Pace5:59.10
Tempo.

Neon Crocs 1 Miles: 16.00

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

Sun, Sep 15, 2019

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

Day of rest, went to church.

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

Mon, Sep 16, 2019

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 - 2019-09-16 08:29:39
Workout Totals: Distance12.000Time1:34:07.60Pace7:50.63
Total of 12, easy runs, more or less usual distances for everybody.
Leg 1:Distance2.000Time15:47.00Pace7:53.50
I think this was with Matthew, Jacob, William, and Stephen.
Leg 2:Distance7.000Time55:00.60Pace7:51.51
Alone, part with Benjamin.
Leg 3:Distance3.000Time23:20.00Pace7:46.67
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

Tue, Sep 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.15	0.00	0.00	3.75	11.90

Fast Running Friend Workout - 2019-09-17 08:54:26
Workout Totals: Distance11.905Time1:24:48.10Pace7:07.39
Did 6x0.625 with 0.125 recovery workout with the target of 3:30/1:00, ended up a bit faster. Kids ran easy on their own. Benjamin picked up some kind of sickness, was not feeling well, ran only 4 miles in the morning, then felt better at night, ran 5.
Leg 1:Distance1.000Time7:22.10Pace7:22.10
Alone.
Leg 2:Distance1.860Time15:01.30Pace8:04.57
Warm-up, part with Jacob.
Leg 3:Distance4.375Time25:45.70Pace5:53.30
Workout.
Split 1:Distance0.625Time3:27.00Pace5:31.20 Cumilative:Distance0.625Time3:27.00Pace5:31.20
Split 2:Distance0.125Time0:58.80Pace7:50.40 Cumilative:Distance0.750Time4:25.80Pace5:54.40
Split 3:Distance0.625Time3:30.40Pace5:36.64 Cumilative:Distance1.375Time7:56.20Pace5:46.33
Split 4:Distance0.125Time0:58.50Pace7:48.00 Cumilative:Distance1.500Time8:54.70Pace5:56.47
Split 5:Distance0.625Time3:29.40Pace5:35.04 Cumilative:Distance2.125Time12:24.10Pace5:50.16
Split 6:Distance0.125Time0:59.20Pace7:53.60 Cumilative:Distance2.250Time13:23.30Pace5:57.02
Split 7:Distance0.625Time3:27.30Pace5:31.68 Cumilative:Distance2.875Time16:50.60Pace5:51.51
Split 8:Distance0.125Time0:59.50Pace7:56.00 Cumilative:Distance3.000Time17:50.10Pace5:56.70
Split 9:Distance0.625Time3:28.60Pace5:33.76 Cumilative:Distance3.625Time21:18.70Pace5:52.74
Split 10:Distance0.125Time0:59.10Pace7:52.80 Cumilative:Distance3.750Time22:17.80Pace5:56.75
Split 11:Distance0.625Time3:27.90Pace5:32.64 Cumilative:Distance4.375Time25:45.70Pace5:53.30

Leg 4:Distance2.670Time21:04.70Pace7:53.67
Cool-down.
Leg 5:Distance2.000Time15:34.30Pace7:47.15
With Joseph, Jacob, and I think Benjamin.

Neon Crocs 1 Miles: 11.90

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

Wed, Sep 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	0.00	0.25	12.00

Fast Running Friend Workout - 2019-09-18 08:17:55
Workout Totals: Distance12.000Time1:32:37.10Pace7:43.09
Total of 12, mostly easy runs. Some sore throats today, so a bit less distance for Joseph and Jacob.
Leg 1:Distance4.000Time31:35.80Pace7:53.95
With William and Stephen, did 0.25 with William in 73.6 down the canyon.
Split 1:Distance2.110Time16:56.30Pace8:01.66 Cumilative:Distance2.110Time16:56.30Pace8:01.66
Split 2:Distance0.250Time1:13.60Pace4:54.40 Cumilative:Distance2.360Time18:09.90Pace7:41.82
Split 3:Distance1.640Time13:25.90Pace8:11.40 Cumilative:Distance4.000Time31:35.80Pace7:53.95

Leg 2:Distance4.000Time29:57.00Pace7:29.25
Alone.
Leg 3:Distance1.000Time6:34.20Pace6:34.20
Alone.
Leg 4:Distance1.000Time8:31.00Pace8:31.00
With Matthew and Jacob.
Leg 5:Distance2.000Time15:59.10Pace7:59.55
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

Thu, Sep 19, 2019

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 - 2019-09-19 08:17:04
Workout Totals: Distance10.000Time1:14:59.90Pace7:29.99
A bit of a taper. Total of 10. Kids ran on their own for the most part.
Leg 1:Distance8.000Time58:58.70Pace7:22.34
Leg 2:Distance1.000Time7:33.80Pace7:33.80
Do not remember who this was with.
Leg 3:Distance1.000Time8:27.40Pace8:27.40
With Matthew and Julia, if I remember right.

Neon Crocs 1 Miles: 10.00

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

Fri, Sep 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2019-09-20 08:48:28
Workout Totals: Distance8.000Time59:53.30Pace7:29.16
Total of 8. A bit of a taper before the 5 K tomorrow. Kids also ran reduced mileage. Matthew recovered from the cold enough to be able to run sub-8:00 again.
Leg 1:Distance7.000Time51:57.30Pace7:25.33
Alone.
Leg 2:Distance1.000Time7:56.00Pace7:56.00
With Matthew, and I think somebody else, maybe Jacob.

Neon Crocs 1 Miles: 8.00

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

Sat, Sep 21, 2019

Race: Logan City 5K (3.107 Miles) 00:17:49, Place overall: 4, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.03	0.00	0.00	3.11	15.14

Fast Running Friend Workout - 2019-09-21 06:53:57
Workout Totals: Distance15.133Time1:53:09.70Pace7:28.67
Logan City 5 K, 17:49, 4th overall, 3rd master. Benjamin won with 15:50. Nate Hornok was 2nd with 16:14, then Mark 17:32. Joseph and Jacob had colds, both struggled, Joseph got 18:38, Jacob 19:14. William and Stephen got lost on the course. Stephen turned around soon enough to finish some unknown distance greater than 5 K in 25:06. William, however, went further, and ended up running over 10 miles taking 1:14 to cover the distance. When we got home, Benjamin, Jenny, and I ran some more miles.
Leg 1:Distance1.250Time9:35.40Pace7:40.32
Warm-up.
Leg 2:Distance3.107Time19:14.80Pace6:11.68
The race.
Split 1:Distance3.107Time17:48.80Pace5:44.00 Cumilative:Distance3.107Time17:48.80Pace5:44.00
My time.
Split 2:Distance0.000Time0:49.10Pace0:00.00 Cumilative:Distance3.107Time18:37.90Pace5:59.80
Joseph.
Split 3:Distance0.000Time0:36.90Pace0:00.00 Cumilative:Distance3.107Time19:14.80Pace6:11.68
Jacob.
Split 4:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance3.107Time19:14.80Pace6:11.68

Leg 3:Distance2.776Time22:12.50Pace8:00.01
Cool-down with Benjamin.
Leg 4:Distance7.000Time54:07.80Pace7:43.97
With Benjamin at home, part with Jenny.
Leg 5:Distance1.000Time7:59.20Pace7:59.20
With Jacob and Matthew.

Neon Crocs 1 Miles: 15.13

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

Sun, Sep 22, 2019

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

Day of rest, went to church.

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

Mon, Sep 23, 2019

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 - 2019-09-23 08:32:07
Workout Totals: Distance12.000Time1:34:21.40Pace7:51.78

Leg 1:Distance9.000Time1:10:24.20Pace7:49.36
Part with Jenny, part with Benjamin.
Leg 2:Distance2.000Time15:56.80Pace7:58.40
With Joseph, Jacob, and I think Bella in the stroller.
Leg 3:Distance1.000Time8:00.40Pace8:00.40
With Joseph, Jacob, Matthew on foot, Bella in the stroller.

Neon Crocs 1 Miles: 12.00

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

Tue, Sep 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.25	6.00	3.00	1.00	16.25

Fast Running Friend Workout - 2019-09-24 08:42:45
Workout Totals: Distance16.250Time1:49:46.40Pace6:45.32
Did the sandwich workout, total of a bit over 16. 2x1 mile down 5:29, up 5:49, then 6 down in 35:42, then up 5:59, down 5:25. Kids ran their usual distances on their own. Benjamin also did the sandwich workout, but something was off - he could barely run 5:40 pace in the 6 mile tempo.
Leg 1:Distance1.980Time14:46.50Pace7:27.73
Warm-up.
Leg 2:Distance13.500Time1:29:04.40Pace6:35.88
Sandwich workout.
Split 1:Distance1.000Time5:29.80Pace5:29.80 Cumilative:Distance1.000Time5:29.80Pace5:29.80
Down
Split 2:Distance1.000Time8:28.10Pace8:28.10 Cumilative:Distance2.000Time13:57.90Pace6:58.95
Split 3:Distance1.000Time5:49.50Pace5:49.50 Cumilative:Distance3.000Time19:47.40Pace6:35.80
Up
Split 4:Distance0.375Time3:14.60Pace8:38.93 Cumilative:Distance3.375Time23:02.00Pace6:49.48
Split 5:Distance6.000Time35:42.60Pace5:57.10 Cumilative:Distance9.375Time58:44.60Pace6:15.96
Down.
Split 6:Distance0.625Time5:48.40Pace9:17.44 Cumilative:Distance10.000Time1:04:33.00Pace6:27.30
Split 7:Distance1.000Time5:59.50Pace5:59.50 Cumilative:Distance11.000Time1:10:32.50Pace6:24.77
Up.
Split 8:Distance1.500Time13:06.00Pace8:44.00 Cumilative:Distance12.500Time1:23:38.50Pace6:41.48
Split 9:Distance1.000Time5:25.90Pace5:25.90 Cumilative:Distance13.500Time1:29:04.40Pace6:35.88
Down.

Leg 3:Distance0.770Time5:55.50Pace7:41.69
Cool-down.

Neon Crocs 1 Miles: 16.25

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

Wed, Sep 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.16	0.87	1.00	1.24	11.27

Fast Running Friend Workout - 2019-09-25 08:57:39
Workout Totals: Distance11.275Time1:24:26.00Pace7:29.31
Track day. Jacob was going to do a ladder, but after the first 1000 in 3:18 he ended up doing two more 1000s one in 3:31 and then 3:24. He was struggling today. Joseph had a sore throat, did a few intervals with Stephen. Stephen was having some issues pushing himself in the morning, so we moved his workout to the afternoon, and he was able to complete the ladder at the target pace. Matthew did 400 - 200 - 200 - 100 ladder as part of Stephen's intervals. William tried to get his record in the mile, but was mentally not in the game after the first lap, so I stopped him at 1000. Jenny did a pickup 0.25 at the end of her evening run in 84, which made me think she is on her way to recovery. So she got signed up for the Haunted Half.
Leg 1:Distance1.050Time8:47.50Pace8:22.38
Warm-up.
Leg 2:Distance0.627Time3:42.20Pace5:54.39
William's failed mile time trial.
Split 1:Distance0.627Time3:42.20Pace5:54.39 Cumilative:Distance0.627Time3:42.20Pace5:54.39
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.627Time3:42.20Pace5:54.39

Leg 3:Distance0.373Time2:22.20Pace6:21.23
With Stephen and Joseph.
Leg 4:Distance0.373Time3:47.20Pace10:09.12
Recovery jog.
Leg 5:Distance0.621Time3:24.40Pace5:29.15
1000 with Jacob.
Leg 6:Distance0.248Time1:16.10Pace5:06.85
400 with William.
Leg 7:Distance0.248Time1:36.40Pace6:28.71
400 with Stephen and Joseph.
Leg 8:Distance0.248Time1:36.10Pace6:27.50
400 with Stephen and Joseph.
Leg 9:Distance1.000Time9:16.20Pace9:16.20
Back to the house.
Leg 10:Distance0.496Time3:55.20Pace7:54.19
Warm-up with Stephen and Matthew.
Leg 11:Distance0.621Time3:49.70Pace6:09.89
1000 with Stephen, Matthew ran the first lap.
Leg 12:Distance0.500Time4:17.50Pace8:35.00
Recovery, part with Stephen and Matthew.
Leg 13:Distance0.373Time2:13.80Pace5:58.71
600 with Stephen, Matthew ran the first 200.
Leg 14:Distance0.500Time4:07.20Pace8:14.40
Recovery, part with Stephen and Matthew.
Leg 15:Distance0.248Time1:27.40Pace5:52.42
400 with Stephen, Matthew did the first 200.
Leg 16:Distance0.625Time5:21.70Pace8:34.72
Recovery, part with Stephen and Matthew.
Leg 17:Distance0.124Time0:40.30Pace5:25.00
200 with Stephen, Matthew did the first 100.
Leg 18:Distance3.000Time22:44.90Pace7:34.97
Part with Jenny, part alone. Jenny and did a pickup at the end.
Split 1:Distance2.750Time21:20.30Pace7:45.56 Cumilative:Distance2.750Time21:20.30Pace7:45.56
Split 2:Distance0.250Time1:24.60Pace5:38.40 Cumilative:Distance3.000Time22:44.90Pace7:34.97

Neon Crocs 1 Miles: 11.28

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

Thu, Sep 26, 2019

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 - 2019-09-26 08:32:29
Workout Totals: Distance12.000Time1:32:34.70Pace7:42.89
Easy runs, usual distances for the kids. Benjamin felt better did 6x0.625 down the canyon in 3:00 or under with the recoveries at 8:00 pace.
Leg 1:Distance4.000Time30:47.40Pace7:41.85
With Joseph.
Leg 2:Distance3.000Time23:00.30Pace7:40.10
I think this was with William, Jacob, Stephen, and Julia.
Leg 3:Distance1.000Time7:46.50Pace7:46.50
With Jacob, William, Stephen, and Matthew.
Leg 4:Distance1.000Time7:38.00Pace7:38.00
Do not remember who this was with.
Leg 5:Distance1.000Time7:35.50Pace7:35.50
Do not remember who this was with.
Leg 6:Distance2.000Time15:47.00Pace7:53.50
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

Fri, Sep 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.03	0.00	0.00	1.98	12.01

Fast Running Friend Workout - 2019-09-27 08:54:19
Workout Totals: Distance12.009Time1:37:42.80Pace8:08.20
Track workout. Paced William through 8x400 targeting 84. The recoveries were supposed to be 200 meter jog, but we took stopped in the middle of a couple of them - one time for William to get water, the other time because Joseph was having an attitude during his workout. Joseph and Jacob did 1000 in 3:18 + 4x400 with the target of 76, Jacob was hitting the target, Joseph was just giving up and finishing in 80-82. Before the workout I picked up a heavy piece of equipment to move it out of the way as it was right on the track, and it hurt my back, but not so bad that I could not run. It was painful to run though, and did get worse in the evening.
Leg 1:Distance1.150Time9:59.20Pace8:41.04
Warm-up to the track.
Leg 2:Distance2.859Time22:49.60Pace7:59.05
William's workout.
Split 1:Distance0.248Time1:24.30Pace5:39.92 Cumilative:Distance0.248Time1:24.30Pace5:39.92
Split 2:Distance0.125Time1:43.30Pace13:46.40 Cumilative:Distance0.373Time3:07.60Pace8:22.95
Split 3:Distance0.248Time1:22.90Pace5:34.27 Cumilative:Distance0.621Time4:30.50Pace7:15.59
Split 4:Distance0.125Time1:44.60Pace13:56.80 Cumilative:Distance0.746Time6:15.10Pace8:22.82
Split 5:Distance0.248Time1:24.10Pace5:39.11 Cumilative:Distance0.994Time7:39.20Pace7:41.97
Split 6:Distance0.125Time1:38.30Pace13:06.40 Cumilative:Distance1.119Time9:17.50Pace8:18.21
Split 7:Distance0.248Time1:24.90Pace5:42.34 Cumilative:Distance1.367Time10:42.40Pace7:49.93
Split 8:Distance0.125Time1:31.10Pace12:08.80 Cumilative:Distance1.492Time12:13.50Pace8:11.62
Split 9:Distance0.248Time1:24.30Pace5:39.92 Cumilative:Distance1.740Time13:37.80Pace7:50.00
Split 10:Distance0.125Time1:38.30Pace13:06.40 Cumilative:Distance1.865Time15:16.10Pace8:11.21
Split 11:Distance0.248Time1:22.10Pace5:31.05 Cumilative:Distance2.113Time16:38.20Pace7:52.41
Split 12:Distance0.125Time1:39.80Pace13:18.40 Cumilative:Distance2.238Time18:18.00Pace8:10.62
Split 13:Distance0.248Time1:21.40Pace5:28.23 Cumilative:Distance2.486Time19:39.40Pace7:54.42
Split 14:Distance0.125Time1:46.70Pace14:13.60 Cumilative:Distance2.611Time21:26.10Pace8:12.57
Split 15:Distance0.248Time1:23.50Pace5:36.69 Cumilative:Distance2.859Time22:49.60Pace7:59.05

Leg 3:Distance1.000Time9:21.90Pace9:21.90
Cool-down.
Leg 4:Distance1.000Time7:56.90Pace7:56.90
With Stephen and Matthew.
Leg 5:Distance3.000Time23:55.20Pace7:58.40
With Stephen.
Leg 6:Distance3.000Time23:40.00Pace7:53.33
Alone.

Neon Crocs 1 Miles: 12.01

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

Sat, Sep 28, 2019

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 - 2019-09-28 11:06:06
Workout Totals: Distance12.000Time1:29:57.40Pace7:29.78
Only 12 total, the back pain was still there. Measured out a flat, or as flat as I could make it course on the trail in the Riverview Park 0.25 miles in length for the quarter mile intervals. Joseph and Jacob did a workout there, 8x0.25, target 76, 0.125 recovery. The recovery on 3 of those was longer because Joseph was struggling. Jacob appeared to be fine. Their average was around 77. Bonnie did every other one. I ran more distances at an easy pace afterwards. Usual Saturday distances for the kids.
Leg 1:Distance2.000Time16:24.40Pace8:12.20
With Matthew, Bonnie, William, Stephen, Joseph, and Jacob.
Leg 2:Distance8.000Time57:37.50Pace7:12.19
Alone.
Leg 3:Distance2.000Time15:55.50Pace7:57.75
With Julia, Jacob, Stephen, and Josh.

Neon Crocs 1 Miles: 12.00

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

Sun, Sep 29, 2019

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

Day of rest, went to church.

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

Mon, Sep 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.90	5.00	0.25	0.00	12.15

Fast Running Friend Workout - 2019-09-30 07:37:21
Workout Totals: Distance12.150Time1:26:42.90Pace7:08.22
Did a tempo run with Jenny this morning. She did 5 miles down the canyon in 32:22, her new course record. Ran with Matthew in the evening. Other kids ran on their own.
Leg 1:Distance2.480Time19:56.70Pace8:02.54
Warm-up with Jenny.
Leg 2:Distance5.000Time32:22.00Pace6:28.40
Tempo run with Jenny.
Leg 3:Distance2.670Time19:13.30Pace7:11.95
Cool-down alone.
Leg 4:Distance0.627Time4:25.30Pace7:03.13
With Matthew.
Leg 5:Distance0.248Time1:29.00Pace5:58.87
With Matthew.
Leg 6:Distance1.125Time9:16.60Pace8:14.76
With Matthew.

Neon Crocs 1 Miles: 12.15

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

Tue, Oct 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.79	0.19	2.24	2.25	12.47

Fast Running Friend Workout - 2019-10-01 08:22:01
Workout Totals: Distance12.478Time1:43:25.30Pace8:17.30
Did 8x0.25 with Joseph, Jacob, and Benjamin. The recovery was supposed to be 0.125, but Joseph was struggling, so we took longer recoveries between some of the intervals. The target was 76, but we missed it a few times. However, Joseph was able to focus on the last one and run 75. Then Benjamin and I did 6x0.25 with Stephen with the target of 90. I stopped him a couple of times and had him restart the interval when he was mentally not in it, but he did manage to do 6 under 90. Then Benjamin and I ran a mile with Matthew on the big boy course (with hills). We gave him a choice - one mile fast (defined as 7:20 or faster), or two miles slow. He chose one mile fast, and made the standard running the course PR in 7:05. In the evening William wanted to do the mile time trial. He was doing great through the first two laps - 80, 86, but then mentally lost it, ran 97 and I stopped him at 1200 in 4:23. I wanted him to do 4x400 after that, but he did only 1 in 81.9, and then had a fit. So that was it for his workout today.
Leg 1:Distance1.224Time9:47.30Pace7:59.82
Warm-up.
Leg 2:Distance3.310Time25:39.70Pace7:45.17
8x0.25 in the park (flat) with Joseph, Jacob, and Benjamin.
Split 1:Distance0.250Time1:17.40Pace5:09.60 Cumilative:Distance0.250Time1:17.40Pace5:09.60
Split 2:Distance0.125Time1:31.40Pace12:11.20 Cumilative:Distance0.375Time2:48.80Pace7:30.13
Split 3:Distance0.250Time1:16.00Pace5:04.00 Cumilative:Distance0.625Time4:04.80Pace6:31.68
Split 4:Distance0.125Time1:45.90Pace14:07.20 Cumilative:Distance0.750Time5:50.70Pace7:47.60
Split 5:Distance0.250Time1:17.90Pace5:11.60 Cumilative:Distance1.000Time7:08.60Pace7:08.60
Split 6:Distance0.270Time2:42.20Pace10:00.74 Cumilative:Distance1.270Time9:50.80Pace7:45.20
Split 7:Distance0.250Time1:16.30Pace5:05.20 Cumilative:Distance1.520Time11:07.10Pace7:18.88
Split 8:Distance0.125Time1:46.00Pace14:08.00 Cumilative:Distance1.645Time12:53.10Pace7:49.97
Split 9:Distance0.250Time1:17.90Pace5:11.60 Cumilative:Distance1.895Time14:11.00Pace7:29.08
Split 10:Distance0.270Time2:56.00Pace10:51.85 Cumilative:Distance2.165Time17:07.00Pace7:54.36
Split 11:Distance0.250Time1:17.60Pace5:10.40 Cumilative:Distance2.415Time18:24.60Pace7:37.39
Split 12:Distance0.125Time1:31.20Pace12:09.60 Cumilative:Distance2.540Time19:55.80Pace7:50.79
Split 13:Distance0.250Time1:19.10Pace5:16.40 Cumilative:Distance2.790Time21:14.90Pace7:36.95
Split 14:Distance0.270Time3:09.60Pace11:42.22 Cumilative:Distance3.060Time24:24.50Pace7:58.59
Split 15:Distance0.250Time1:15.20Pace5:00.80 Cumilative:Distance3.310Time25:39.70Pace7:45.17

Leg 3:Distance1.630Time14:10.10Pace8:41.53
Stephen's workout.
Split 1:Distance0.250Time1:27.90Pace5:51.60 Cumilative:Distance0.250Time1:27.90Pace5:51.60
Split 2:Distance0.125Time1:42.10Pace13:36.80 Cumilative:Distance0.375Time3:10.00Pace8:26.67
Split 3:Distance0.250Time1:29.50Pace5:58.00 Cumilative:Distance0.625Time4:39.50Pace7:27.20
Split 4:Distance0.125Time1:50.20Pace14:41.60 Cumilative:Distance0.750Time6:29.70Pace8:39.60
Split 5:Distance0.250Time1:29.80Pace5:59.20 Cumilative:Distance1.000Time7:59.50Pace7:59.50
Split 6:Distance0.125Time1:56.50Pace15:32.00 Cumilative:Distance1.125Time9:56.00Pace8:49.78
Split 7:Distance0.250Time1:29.30Pace5:57.20 Cumilative:Distance1.375Time11:25.30Pace8:18.40
Split 8:Distance0.125Time1:55.60Pace15:24.80 Cumilative:Distance1.500Time13:20.90Pace8:53.93
Split 9:Distance0.130Time0:49.20Pace6:18.46 Cumilative:Distance1.630Time14:10.10Pace8:41.53

Leg 4:Distance0.687Time6:11.70Pace9:01.05
The rest of Stephen's workout.
Split 1:Distance0.250Time2:40.70Pace10:42.80 Cumilative:Distance0.250Time2:40.70Pace10:42.80
Split 2:Distance0.250Time1:29.50Pace5:58.00 Cumilative:Distance0.500Time4:10.20Pace8:20.40
Split 3:Distance0.125Time1:37.70Pace13:01.60 Cumilative:Distance0.625Time5:47.90Pace9:16.64
Split 4:Distance0.062Time0:23.80Pace6:23.87 Cumilative:Distance0.687Time6:11.70Pace9:01.05

Leg 5:Distance0.437Time3:34.30Pace8:10.39
Last part of Stephen's workout.
Split 1:Distance0.187Time2:06.00Pace11:13.80 Cumilative:Distance0.187Time2:06.00Pace11:13.80
Split 2:Distance0.250Time1:28.30Pace5:53.20 Cumilative:Distance0.437Time3:34.30Pace8:10.39

Leg 6:Distance0.650Time5:33.50Pace8:33.08
Cool-down.
Leg 7:Distance1.000Time7:05.80Pace7:05.80
With Matthew and Benjamin.
Leg 8:Distance1.050Time8:37.00Pace8:12.38
Warm-up to the track with William.
Leg 9:Distance1.490Time12:41.50Pace8:31.07
William's workout.
Split 1:Distance0.744Time4:23.60Pace5:54.30 Cumilative:Distance0.744Time4:23.60Pace5:54.30
Split 2:Distance0.250Time2:59.60Pace11:58.40 Cumilative:Distance0.994Time7:23.20Pace7:25.88
Split 3:Distance0.248Time1:21.90Pace5:30.24 Cumilative:Distance1.242Time8:45.10Pace7:02.79
Split 4:Distance0.248Time3:56.40Pace15:53.23 Cumilative:Distance1.490Time12:41.50Pace8:31.07
Split 5:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance1.490Time12:41.50Pace8:31.07

Leg 10:Distance1.000Time10:04.40Pace10:04.40
Cool-down with William.

Neon Crocs 1 Miles: 12.48

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

Wed, Oct 02, 2019

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 - 2019-10-02 08:45:33
Workout Totals: Distance12.000Time1:34:04.50Pace7:50.38
Total of 12, easy runs, usual distances for the younger kids. Benjamin did a 6 mile tempo down the canyon with the target of progressively increasing the pace from 6:00 to 5:00. His opening mile was 5:57, closing 4:58, and his total time was a bit under 5:30 average, I think 32:48 or so.
Leg 1:Distance4.000Time31:40.90Pace7:55.23
With Jacob, William, and Stephen.
Leg 2:Distance4.000Time30:40.70Pace7:40.18
With Joseph.
Leg 3:Distance1.000Time7:54.50Pace7:54.50
With Jacob and Matthew.
Leg 4:Distance3.000Time23:48.40Pace7:56.13
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

Thu, Oct 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.78	0.00	0.25	2.00	14.03

Fast Running Friend Workout - 2019-10-03 09:05:50
Workout Totals: Distance14.025Time1:52:11.90Pace7:59.99
William finally graduated from 8x0.25 workout - he was able to get the intervals on pace (84) and not cut the recovery short. Julia did 4x0.25 in the 90-93 range with long rests, and then one more in 89.1. Other kids ran easy.
Leg 1:Distance1.100Time9:22.80Pace8:31.64
Warm-up with William and Julia.
Leg 2:Distance2.875Time22:55.50Pace7:58.43
8x0.25 with William.
Split 1:Distance0.250Time1:26.40Pace5:45.60 Cumilative:Distance0.250Time1:26.40Pace5:45.60
Split 2:Distance0.125Time1:28.80Pace11:50.40 Cumilative:Distance0.375Time2:55.20Pace7:47.20
Split 3:Distance0.250Time1:21.40Pace5:25.60 Cumilative:Distance0.625Time4:16.60Pace6:50.56
Split 4:Distance0.125Time1:40.50Pace13:24.00 Cumilative:Distance0.750Time5:57.10Pace7:56.13
Split 5:Distance0.250Time1:20.70Pace5:22.80 Cumilative:Distance1.000Time7:17.80Pace7:17.80
Split 6:Distance0.125Time1:45.10Pace14:00.80 Cumilative:Distance1.125Time9:02.90Pace8:02.58
Split 7:Distance0.250Time1:22.50Pace5:30.00 Cumilative:Distance1.375Time10:25.40Pace7:34.84
Split 8:Distance0.125Time1:41.10Pace13:28.80 Cumilative:Distance1.500Time12:06.50Pace8:04.33
Split 9:Distance0.250Time1:24.60Pace5:38.40 Cumilative:Distance1.750Time13:31.10Pace7:43.49
Split 10:Distance0.125Time1:44.10Pace13:52.80 Cumilative:Distance1.875Time15:15.20Pace8:08.11
Split 11:Distance0.250Time1:21.50Pace5:26.00 Cumilative:Distance2.125Time16:36.70Pace7:49.04
Split 12:Distance0.125Time1:44.40Pace13:55.20 Cumilative:Distance2.250Time18:21.10Pace8:09.38
Split 13:Distance0.250Time1:23.50Pace5:34.00 Cumilative:Distance2.500Time19:44.60Pace7:53.84
Split 14:Distance0.125Time1:49.80Pace14:38.40 Cumilative:Distance2.625Time21:34.40Pace8:13.10
Split 15:Distance0.250Time1:21.10Pace5:24.40 Cumilative:Distance2.875Time22:55.50Pace7:58.43

Leg 3:Distance0.250Time1:29.10Pace5:56.40
With Julia.
Leg 4:Distance0.800Time7:58.00Pace9:57.50
Back to the house with William and Julia.
Leg 5:Distance3.000Time22:42.30Pace7:34.10
I think this was with Joseph.
Leg 6:Distance6.000Time47:44.20Pace7:57.37
With Jenny.

Neon Crocs 1 Miles: 14.03

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

Fri, Oct 04, 2019

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

Fast Running Friend Workout - 2019-10-04 07:55:26
Workout Totals: Distance12.120Time1:30:57.90Pace7:30.32

Leg 1:Distance9.120Time1:07:26.20Pace7:23.66
Alone.
Leg 2:Distance1.000Time7:37.90Pace7:37.90
With Joseph, Jacob, and Matthew.
Leg 3:Distance2.000Time15:53.80Pace7:56.90
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.12

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

Sat, Oct 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	8.00	0.00	16.00

Fast Running Friend Workout - 2019-10-05 07:46:15
Workout Totals: Distance16.000Time1:50:10.80Pace6:53.18
16 total. 8 up with Benjamin to Vivian Park, then we both ran a tempo at our own speeds back. He did a progression run starting out at 5:48, and finishing with 5:13 uphill, total time 42:44. I ran more or less steady a bit sub-6:00 except for the last mile uphill in 6:08, total time 47:41. I felt my heart started getting tired in the last three miles. I wonder if it had something to do with a bit of diarrhea I picked up overnight.
Leg 1:Distance8.000Time1:02:29.00Pace7:48.62
With Benjamin to Vivian Park.
Leg 2:Distance8.000Time47:41.80Pace5:57.73
Tempo run alone back home.

Neon Crocs 1 Miles: 16.00

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

Sun, Oct 06, 2019

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

Day of rest, went to church.

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

Mon, Oct 07, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	3.00	0.00	0.00	12.25

Fast Running Friend Workout - 2019-10-07 07:55:17
Workout Totals: Distance12.250Time1:32:25.10Pace7:32.66
Total of 12, paced Jenny through a 3 mile tempo down the canyon, the target was 6:40, she did 6:34, 6:35, 6:23 (last quarter 87). Usual easy runs for everybody else. Bella got a quarter mile record with 2:25.
Leg 1:Distance1.980Time16:19.00Pace8:14.44
With Jenny - warm-up.
Leg 2:Distance3.000Time19:32.60Pace6:30.87
Pacing Jenny through a tempo run.
Leg 3:Distance4.020Time30:10.10Pace7:30.27
Part with Jenny, part alone, part with Benjamin.
Leg 4:Distance3.000Time23:57.50Pace7:59.17
With Joseph and Jacob.
Leg 5:Distance0.250Time2:25.90Pace9:43.60
With Bella.

Neon Crocs 1 Miles: 12.25

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

Tue, Oct 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.94	0.00	0.00	2.75	12.69

Fast Running Friend Workout - 2019-10-08 12:28:06
Workout Totals: Distance12.690Time1:41:30.50Pace7:59.94
Started the 8x0.25 workout with Joseph and Jacob, Joseph was not in the mood, said he would do it later in the evening after we have done 3, so we postponed it until the evening. In the evening Joseph was not doing any better, but Jacob and I finished the workout. William did 8x.0.125 with us.
Leg 1:Distance1.200Time9:18.80Pace7:45.67
Warm-up with Joseph and Jacob.
Leg 2:Distance1.415Time11:38.40Pace8:13.57
3x0.25 with Joseph and Jacob.
Split 1:Distance0.250Time1:17.80Pace5:11.20 Cumilative:Distance0.250Time1:17.80Pace5:11.20
Split 2:Distance0.125Time1:42.90Pace13:43.20 Cumilative:Distance0.375Time3:00.70Pace8:01.87
Split 3:Distance0.250Time1:17.80Pace5:11.20 Cumilative:Distance0.625Time4:18.50Pace6:53.60
Split 4:Distance0.270Time3:06.80Pace11:31.85 Cumilative:Distance0.895Time7:25.30Pace8:17.54
Split 5:Distance0.250Time1:14.50Pace4:58.00 Cumilative:Distance1.145Time8:39.80Pace7:33.97
Split 6:Distance0.270Time2:58.60Pace11:01.48 Cumilative:Distance1.415Time11:38.40Pace8:13.57

Leg 3:Distance0.800Time6:46.90Pace8:28.62
Back to the house with Joseph and Jacob.
Leg 4:Distance1.200Time9:57.40Pace8:17.83
Warm-up with Joseph, William, Stephen, and Jacob.
Leg 5:Distance2.875Time22:55.30Pace7:58.37
8x0.25 at the park with Jacob, Joseph did the first two.
Split 1:Distance0.250Time1:18.10Pace5:12.40 Cumilative:Distance0.250Time1:18.10Pace5:12.40
Split 2:Distance0.125Time1:33.50Pace12:28.00 Cumilative:Distance0.375Time2:51.60Pace7:37.60
Split 3:Distance0.250Time1:16.40Pace5:05.60 Cumilative:Distance0.625Time4:08.00Pace6:36.80
Split 4:Distance0.125Time1:44.20Pace13:53.60 Cumilative:Distance0.750Time5:52.20Pace7:49.60
Split 5:Distance0.250Time1:17.20Pace5:08.80 Cumilative:Distance1.000Time7:09.40Pace7:09.40
Split 6:Distance0.125Time1:46.50Pace14:12.00 Cumilative:Distance1.125Time8:55.90Pace7:56.36
Split 7:Distance0.250Time1:16.70Pace5:06.80 Cumilative:Distance1.375Time10:12.60Pace7:25.53
Split 8:Distance0.125Time1:49.90Pace14:39.20 Cumilative:Distance1.500Time12:02.50Pace8:01.67
Split 9:Distance0.250Time1:17.20Pace5:08.80 Cumilative:Distance1.750Time13:19.70Pace7:36.97
Split 10:Distance0.125Time1:55.30Pace15:22.40 Cumilative:Distance1.875Time15:15.00Pace8:08.00
Split 11:Distance0.250Time1:16.40Pace5:05.60 Cumilative:Distance2.125Time16:31.40Pace7:46.54
Split 12:Distance0.125Time1:53.80Pace15:10.40 Cumilative:Distance2.250Time18:25.20Pace8:11.20
Split 13:Distance0.250Time1:16.90Pace5:07.60 Cumilative:Distance2.500Time19:42.10Pace7:52.84
Split 14:Distance0.125Time1:56.40Pace15:31.20 Cumilative:Distance2.625Time21:38.50Pace8:14.67
Split 15:Distance0.250Time1:16.80Pace5:07.20 Cumilative:Distance2.875Time22:55.30Pace7:58.37

Leg 6:Distance1.200Time10:05.10Pace8:24.25
Cool-down with Jacob, William, and Stephen.
Leg 7:Distance2.000Time15:51.10Pace7:55.55
With Joseph and Matthew.
Leg 8:Distance2.000Time14:57.50Pace7:28.75
Alone.

Neon Crocs 1 Miles: 12.69

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

Wed, Oct 09, 2019

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 - 2019-10-09 10:12:53
Workout Totals: Distance12.000Time1:31:55.30Pace7:39.61
Easy runs mostly, but Matthew, when given a choice between one fast mile and one slow mile chose the fast one, and ran 7:03 on the big boy course (hills), which is now his new course record.
Leg 1:Distance1.000Time7:03.10Pace7:03.10
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance3.000Time23:27.00Pace7:49.00
With Joseph, Jacob, and William, and Stephen.
Leg 3:Distance5.000Time37:28.50Pace7:29.70
Alone.
Leg 4:Distance3.000Time23:56.70Pace7:58.90
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

Thu, Oct 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2019-10-10 09:56:26
Workout Totals: Distance8.000Time1:02:16.70Pace7:47.09
Total of 8, a bit of a taper before the 5 K tomorrow.
Leg 1:Distance1.000Time7:45.40Pace7:45.40
With Joseph, Jacob, and Matthew.
Leg 2:Distance3.000Time23:34.90Pace7:51.63
With Joseph, Jacob, and William.
Leg 3:Distance4.000Time30:56.40Pace7:44.10
Alone.

Neon Crocs 1 Miles: 8.00

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

Fri, Oct 11, 2019

Race: USATF Utah Liberty Park 5K (3.107 Miles) 00:18:05, Place overall: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.56	0.00	0.00	3.10	11.66

Fast Running Friend Workout - 2019-10-11 09:46:38
Workout Totals: Distance11.669Time1:36:12.50Pace8:14.69
USATF Liberty Park 5K, 18:05.60, 3rd place. We put together an experimental free no-frills 5K. USATF Utah covered the sanction fee for us. The Salt Lake City said if we have fewer than 50 people we did not need a permit. I discovered by going through the USATF certified courses database that there was a course that was still current in Liberty Park. For the timing, we just used multiple cell phone cameras with Timestamp Camera app that overlaid the frames with millisecond timestamps. This way we could know exactly when the race started, and then used frame analysis with the help of a little bit of code I wrote to navigate the frames and match the runners. So this was basically like timing a track meet, and since we knew who everybody was, we did not need bibs. Results are below: Name,Age,Gender,Time,Pace "Benjamin Pachev","20","M","15:34.51","" "Jacob Pachev","13","M","17:56.40","" "Alexander Pachev","46","M","18:05.60","" "Joseph Pachev","14","M","18:55.17","" "William Pachev","10","M","19:53.13","" "Jennifer Pachev","19","F","20:31.97","" "Bonnie Gow","13","F","20:47.10","" "Stephen Pachev","9","M","22:07.60","" "Julia Pachev","17","F","23:08.90","" "Matthew Pachev","6","M","23:57.70","" "Stephen Robinson","44","M","23:57.93","" "Sarah Pachev","43","F","27:11.80","" Benjamin set a road PR of 15:34.61, only 6 seconds slower than his sea-level track PR in a solo effort. Jacob broke 18:00 for the first time with 17:56.40. I was doing well up to the 3 K mark, and then fell apart, but sort of held together to finish in 18:05, which may not be that bad for an old man. The rest of us struggled for various reasons, but we still managed 20:44 "official" 5 K family average PR. One mistake we made was miscalculate how long it takes to get things set up - we were rather awkward with the tripods, and setting them up took more than just a few seconds. Plus it took some time to mark the course. So we started almost half an hour late, and by that time it started to get dark. And when it gets dark it is harder to run hard as you cannot see the remote landmarks that pull you towards them anymore. We will plan better next time, which will probably be in March.
Leg 1:Distance2.000Time15:44.00Pace7:52.00
With Joseph and Jacob.
Leg 2:Distance2.000Time15:36.60Pace7:48.30
Alone.
Leg 3:Distance3.200Time26:07.90Pace8:09.97
Warm-up/marking the course.
Leg 4:Distance3.105Time27:10.90Pace8:45.25
5 K race.
Split 1:Distance0.621Time3:29.30Pace5:37.04 Cumilative:Distance0.621Time3:29.30Pace5:37.04
1K
Split 2:Distance0.621Time3:31.60Pace5:40.74 Cumilative:Distance1.242Time7:00.90Pace5:38.89
2K
Split 3:Distance0.621Time3:37.20Pace5:49.76 Cumilative:Distance1.863Time10:38.10Pace5:42.51
3K
Split 4:Distance0.621Time3:41.70Pace5:57.00 Cumilative:Distance2.484Time14:19.80Pace5:46.14
4K
Split 5:Distance0.621Time3:44.80Pace6:02.00 Cumilative:Distance3.105Time18:04.60Pace5:49.31
Finish
Split 6:Distance0.000Time0:49.90Pace0:00.00 Cumilative:Distance3.105Time18:54.50Pace6:05.38
Joseph
Split 7:Distance0.000Time0:57.70Pace0:00.00 Cumilative:Distance3.105Time19:52.20Pace6:23.96
William.
Split 8:Distance0.000Time0:38.80Pace0:00.00 Cumilative:Distance3.105Time20:31.00Pace6:36.46
Jenny.
Split 9:Distance0.000Time0:15.20Pace0:00.00 Cumilative:Distance3.105Time20:46.20Pace6:41.35
Bonnie.
Split 10:Distance0.000Time1:20.70Pace0:00.00 Cumilative:Distance3.105Time22:06.90Pace7:07.34
Stephen.
Split 11:Distance0.000Time1:01.40Pace0:00.00 Cumilative:Distance3.105Time23:08.30Pace7:27.12
Julia.
Split 12:Distance0.000Time0:48.80Pace0:00.00 Cumilative:Distance3.105Time23:57.10Pace7:42.83
Matthew and Chad.
Split 13:Distance0.000Time3:13.80Pace0:00.00 Cumilative:Distance3.105Time27:10.90Pace8:45.25
Sarah.

Leg 5:Distance1.114Time8:54.50Pace7:59.80
Cool-down.
Leg 6:Distance0.250Time2:38.60Pace10:34.40
With Bella.

Neon Crocs 1 Miles: 11.67

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

Sat, Oct 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.25	0.00	2.00	0.00	16.25

Fast Running Friend Workout - 2019-10-12 09:26:32
Workout Totals: Distance16.250Time2:05:33.80Pace7:43.62

Leg 1:Distance4.000Time31:47.50Pace7:56.88
With Benjamin.
Leg 2:Distance2.000Time16:11.30Pace8:05.65
With Benjamin, Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance10.000Time1:14:49.40Pace7:28.94
With Benjamin, part with Jacob, part with Scotty.
Split 1:Distance2.083Time16:39.70Pace7:59.93 Cumilative:Distance2.083Time16:39.70Pace7:59.93
Split 2:Distance2.000Time12:15.90Pace6:07.95 Cumilative:Distance4.083Time28:55.60Pace7:05.08
Split 3:Distance5.917Time45:53.80Pace7:45.40 Cumilative:Distance10.000Time1:14:49.40Pace7:28.94

Leg 4:Distance0.250Time2:45.60Pace11:02.40
With Bella.

Neon Crocs 1 Miles: 16.25

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

Sun, Oct 13, 2019

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

Day of rest, went to church.

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

Mon, Oct 14, 2019

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

Fast Running Friend Workout - 2019-10-14 08:20:12
Workout Totals: Distance12.000Time1:28:37.10Pace7:23.09
Did a tempo run with Jenny - 3 miles down the canyon in 19:18 (6:25,6:26,6:17), the rest easy, usual distances for the kids.
Leg 1:Distance1.980Time16:18.80Pace8:14.34
Warm-up with Jenny.
Leg 2:Distance3.000Time19:18.10Pace6:26.03
Tempo run with Jenny down the canyon.
Leg 3:Distance4.020Time28:58.70Pace7:12.51
Alone.
Leg 4:Distance3.000Time24:01.50Pace8:00.50
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

Tue, Oct 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.12	3.11	0.00	0.00	12.23

Fast Running Friend Workout - 2019-10-15 13:07:24
Workout Totals: Distance12.227Time1:32:43.70Pace7:35.03
Total of about 12, did 5000 time trial with William on the track. He ran a PR of 19:36.4 (3:53, 3:52, 4:01, 4:00, 3:50). Joseph and Jacob did the pacing, but both were struggling in the last K, and dropped back finishing in 19:48. Stephen ran the last 800 in 3:04, Matthew ran the last 400 in 88.
Leg 1:Distance1.120Time9:01.80Pace8:03.75
Warm-up
Leg 2:Distance3.107Time19:36.40Pace6:18.63
William's 5000 time trial.
Leg 3:Distance1.000Time9:11.40Pace9:11.40
Cool-down.
Leg 4:Distance5.000Time38:53.70Pace7:46.74
Alone.
Leg 5:Distance2.000Time16:00.40Pace8:00.20
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.23

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

Wed, Oct 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.96	0.00	3.00	0.00	12.96

Fast Running Friend Workout - 2019-10-16 09:32:25
Workout Totals: Distance12.960Time1:36:44.00Pace7:27.84
Total of 12. Did a progression tempo down the canyon with Jacob. The goal was to start at 92 for the first quarter, and then decrease the time by 1 second per quarter for the duration of 3 miles. Jacob was in charge of pacing. We more or less managed to do that with a few minor glitches. Mile splits were 6:00, 5:42, 5:30. The reason I gave him this workout was that I noticed he gets psyched out if he is running relatively slow but fast enough to feel some pain and is thinking about running faster later on - which is why he struggled yesterday - his assignment was to run the last 1 K in 3:30. Benjamin did 6x0.625 down the canyon with 0.125 brisk recovery. The headwind was strong, so all he could manage was around 3:03.
Leg 1:Distance1.230Time10:11.50Pace8:17.15
Warm-up with Jacob.
Leg 2:Distance3.000Time17:12.90Pace5:44.30
Progression tempo with Jacob down the canyon.
Leg 3:Distance5.730Time45:43.60Pace7:58.81
Part with Jacob, part alone, part with Jenny.
Leg 4:Distance3.000Time23:36.00Pace7:52.00
With Joseph.

Neon Crocs 1 Miles: 12.96

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

Thu, Oct 17, 2019

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 - 2019-10-17 08:41:10
Workout Totals: Distance12.000Time1:31:53.40Pace7:39.45
Usual runs, 12 total, easy pace, usual distances for the kids.
Leg 1:Distance2.000Time15:57.00Pace7:58.50
With Matthew, Jacob, Stephen.
Leg 2:Distance2.000Time15:57.30Pace7:58.65
With Jacob and Stephen.
Leg 3:Distance8.000Time59:59.10Pace7:29.89
Alone.

Neon Crocs 1 Miles: 12.00

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

Fri, Oct 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.85	0.00	0.00	0.16	12.01

Fast Running Friend Workout - 2019-10-18 09:07:39
Workout Totals: Distance12.000Time1:30:25.30Pace7:32.11
Easy runs, total of 12 for me, usual distances for the kids.
Leg 1:Distance9.000Time1:06:50.50Pace7:25.61
Alone, did a pickup uphill at the end.
Split 1:Distance8.845Time1:06:00.40Pace7:27.76 Cumilative:Distance8.845Time1:06:00.40Pace7:27.76
Split 2:Distance0.155Time0:50.10Pace5:23.23 Cumilative:Distance9.000Time1:06:50.50Pace7:25.61

Leg 2:Distance3.000Time23:34.80Pace7:51.60
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

Sat, Oct 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.23	1.00	2.00	1.00	16.23

Fast Running Friend Workout - 2019-10-19 08:40:46
Workout Totals: Distance16.230Time2:03:59.90Pace7:38.40
A bit over 16 total. William ran a mile PR of 5:42.8 (84, 86, 88, 82). After 5000 he realized the mile was not that hard. Reminds me of President Monson's story of a missionary that thought he could not learn Spanish until he tried Japanese - then Spanish was no problem. We also paced Stas and he ran 6:37.5 (1:40, 1:43, 1:41, 1:31) - a new mile PR. Stephen did 600 in about 2:10, and 800 in 3:08. Matthew ran the warm-up and the cool-down, which gave him over 3 miles total. Then Benjamin, Chad, and I finished the long run. At the end, I ran 11:56 for the last 2 miles up to the house, and Benjamin did the same distance in 10:50.
Leg 1:Distance2.230Time19:44.50Pace8:51.17
Warm-up.
Leg 2:Distance1.000Time5:42.80Pace5:42.80
Joseph, Jacob, Benjamin, Chad, and I pacing William for the mile.
Leg 3:Distance1.000Time6:37.50Pace6:37.50
Joseph, Jacob, Benjamin, Chad, William, and I pacing Stas for the mile.
Leg 4:Distance1.000Time9:29.30Pace9:29.30
Cool-down.
Leg 5:Distance11.000Time1:22:25.80Pace7:29.62
First 9 with Chad and Benjamin, then Benjamin ran his pace, and Chad took it easy, while I ran my tempo.
Split 1:Distance9.000Time1:10:28.90Pace7:49.88 Cumilative:Distance9.000Time1:10:28.90Pace7:49.88
Split 2:Distance2.000Time11:56.90Pace5:58.45 Cumilative:Distance11.000Time1:22:25.80Pace7:29.62

Neon Crocs 1 Miles: 16.23

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

Sun, Oct 20, 2019

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

Day of rest, went to church.

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

Mon, Oct 21, 2019

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

Fast Running Friend Workout - 2019-10-21 08:19:40
Workout Totals: Distance12.000Time1:27:05.90Pace7:15.49
Total of 12. Paced Jenny through a tempo 3 miles in 19:06 (6:19, 6:27, 6:20). Jacob ran the first 2 with us, and then sped up to 5:32 in the last mile. Usual distances for the kids otherwise, easy pace.
Leg 1:Distance1.980Time16:21.10Pace8:15.51
Warm-up with Jenny and Jacob.
Leg 2:Distance3.000Time19:06.60Pace6:22.20
Tempo run with Jenny, Jacob did the first 2, then sped up.
Leg 3:Distance4.020Time28:58.20Pace7:12.39
Part with Jacob and Jenny, part alone.
Leg 4:Distance3.000Time22:40.00Pace7:33.33
With Joseph.

Neon Crocs 1 Miles: 12.00

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

Tue, Oct 22, 2019

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 - 2019-10-22 07:59:33
Workout Totals: Distance12.250Time1:31:06.60Pace7:26.25
Total of 12. Paced Amy in a time trial for the mile, she got 7:14, much better than I was expecting.
Leg 1:Distance0.250Time2:19.10Pace9:16.40
Warm-up with Stephen, William, and Amy.
Leg 2:Distance1.000Time7:14.50Pace7:14.50
Paced Amy with William and Stephen through a mile time trial. Her splits were 1:55, 1:56, 1:47, 1:36, so she could have gone faster, but we did not know it at the start.
Leg 3:Distance8.000Time57:50.30Pace7:13.79
Alone for most of it.
Leg 4:Distance3.000Time23:42.70Pace7:54.23
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.25

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

Wed, Oct 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.67	0.00	3.00	0.00	12.67

Fast Running Friend Workout - 2019-10-23 09:32:18
Workout Totals: Distance12.670Time1:32:46.00Pace7:19.31
Total of about 12. Progression 3 mile tempo in 17:15 down the canyon with Jacob starting at target 92 and speeding up by 1 second per quarter every quarter. Did most of it on target. Need to work on being more steady in the last mile. William and Stephen were not having a good day, could not keep up in the early parts, so I told them to just run easy for the rest of it.
Leg 1:Distance0.980Time7:57.80Pace8:07.55
Warm-up with Jacob.
Leg 2:Distance3.000Time17:15.40Pace5:45.13
Progression 3 mile tempo with Jacob, and most of it with Benjamin.
Leg 3:Distance5.690Time44:31.80Pace7:49.56
Part with Jacob and Benjamin, part alone.
Leg 4:Distance3.000Time23:01.00Pace7:40.33
With Joseph.

Neon Crocs 1 Miles: 12.67

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

Thu, Oct 24, 2019

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

Fast Running Friend Workout - 2019-10-24 08:41:20
Workout Totals: Distance9.000Time1:03:37.80Pace7:04.20
Did 9 mostly alone in the morning, then measured the Haunted Half Course on a bike for certification, rode the full marathon + some extra calibration.
Leg 1:Distance9.000Time1:03:37.80Pace7:04.20
Part with Jacob, William, and Stephen, part alone.

Neon Crocs 1 Miles: 9.00

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

Fri, Oct 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2019-10-25 09:19:02
Workout Totals: Distance8.000Time59:35.40Pace7:26.93
A bit of a taper before the Haunted Half. Total of 8.
Leg 1:Distance2.000Time15:30.00Pace7:45.00
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance6.000Time44:05.40Pace7:20.90
Part with the kids, part alone.

Neon Crocs 1 Miles: 8.00

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

Sat, Oct 26, 2019

Race: Haunted Half Provo (13.04 Miles) 01:18:52, Place overall: 10, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.95	0.00	13.04	0.00	16.99

Fast Running Friend Workout - 2019-10-26 08:10:22
Workout Totals: Distance16.990Time1:51:24.80Pace6:33.45
Provo Haunted Half, 1:18:52, 10th overall, 3rd master. Benjamin did a training run at his target marathon pace in 1:12:24, which was good enough for 2nd. Jenny ran 1:31:21, 5th woman. I did a course ride on Thursday to get it certified and got the location of the turnaround figured out, but unfortunately in the commotion of the race organization the turnaround was misplaced making the course about 30 seconds shorter. No worries, though, I made a bathroom stop for about 30 seconds to compensate :-) I felt not quite right in the race, I think the heart was tired. Part of the reason I think was just getting old, part that I missed some sleep over the last two weeks - which, on top of getting old, weakened the heart resulting in running about 2 minutes slower than what my Top of Utah Half would predict for this course, and feeling quite miserable in the last 5 miles of the race. Joseph, Jacob, William and Stephen ran in the 5 K. Jacob got second overall with 18:25. William was 10th with 20:05. Joseph paced Matthew, and they ran 22:36, a big PR for Matthew, assuming the course was the right length, which I think it was judging by Jacob and William's times. Top 10 in the half: 1 2436 Dylan Shawhan M 1:07:24.4 5:09 29 1 M Open 2 2227 Benjamin Pachev M 1:12:24.8 5:32 20 2 M Open 3 2228 David Taylor M 1:15:33.2 5:46 51 3 M Open 4 2525 Dallin Rummler M 1:16:51.1 5:52 18 1 M 15-19 5 2425 Caleb Bradshaw M 1:16:59.6 5:53 18 2 M 15-19 6 2371 Cal Nielson M 1:17:11.8 5:54 18 3 M 15-19 7 2577 Bradley Shawen M 1:18:18.5 5:59 23 1 M 20-24 8 2808 Isaiah Smith M 1:18:26.5 5:59 19 4 M 15-19 9 2527 Nelson Davis M 1:18:42.2 6:00 45 1 M 45-49 10 2225 Alexander Pachev M 1:18:52.8 6:01 46 2 M 45-49 1 3050 Ashton Jensen M 17:21.9 5:36 22 1 M Open 2 3835 Jacob Pachev M 18:25.1 5:56 13 2 M Open 3 3737 Corbin Webster M 18:37.5 6:00 17 3 M Open 4 3473 Melody Jenson F 18:44.6 6:03 40 1 F Open 5 3093 Tyler Dinkel M 19:03.7 6:09 17 1 M 15-19 6 3581 Cj McKinney M 19:07.9 6:10 31 1 M 30-34 7 3580 S. Clayton M 19:25.0 6:16 12 1 M 11-14 8 3289 Austin Westfall M 19:53.0 6:25 13 2 M 11-14 9 3763 Jaron Casper M 19:56.5 6:26 15 2 M 15-19 10 3836 W. Pachev M 20:06.5 6:29 11 3 M 11-14 Top 10 in the 5 K: 1 3050 Ashton Jensen M 17:21.9 5:36 22 1 M Open 2 3835 Jacob Pachev M 18:25.1 5:56 13 2 M Open 3 3737 Corbin Webster M 18:37.5 6:00 17 3 M Open 4 3473 Melody Jenson F 18:44.6 6:03 40 1 F Open 5 3093 Tyler Dinkel M 19:03.7 6:09 17 1 M 15-19 6 3581 Cj McKinney M 19:07.9 6:10 31 1 M 30-34 7 3580 S. Clayton M 19:25.0 6:16 12 1 M 11-14 8 3289 Austin Westfall M 19:53.0 6:25 13 2 M 11-14 9 3763 Jaron Casper M 19:56.5 6:26 15 2 M 15-19 10 3836 W. Pachev M 20:06.5 6:29 11 3 M 11-14
Leg 1:Distance1.100Time8:06.30Pace7:22.09
Warm-up with Benjamin.
Leg 2:Distance14.390Time1:31:21.30Pace6:20.91
The race.
Split 1:Distance1.000Time5:30.40Pace5:30.40 Cumilative:Distance1.000Time5:30.40Pace5:30.40
Split 2:Distance2.000Time11:28.50Pace5:44.25 Cumilative:Distance3.000Time16:58.90Pace5:39.63
Split 3:Distance1.000Time5:46.00Pace5:46.00 Cumilative:Distance4.000Time22:44.90Pace5:41.23
Split 4:Distance1.000Time5:53.80Pace5:53.80 Cumilative:Distance5.000Time28:38.70Pace5:43.74
Split 5:Distance8.040Time50:14.20Pace6:14.90 Cumilative:Distance13.040Time1:18:52.90Pace6:02.95
My finish.
Split 6:Distance0.000Time1:49.60Pace0:00.00 Cumilative:Distance13.040Time1:20:42.50Pace6:11.36
Rest.
Split 7:Distance1.350Time10:38.80Pace7:53.19 Cumilative:Distance14.390Time1:31:21.30Pace6:20.91
Ran back to meet Jenny and finished with her.

Leg 3:Distance1.500Time11:57.20Pace7:58.13
To the house from the race finish.

Neon Crocs 1 Miles: 16.99

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

Sun, Oct 27, 2019

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

Day of rest, went to church.

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

Mon, Oct 28, 2019

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 - 2019-10-28 08:29:04
Workout Totals: Distance12.000Time1:32:41.90Pace7:43.49

Leg 1:Distance9.000Time1:09:13.70Pace7:41.52
Part with the kids, part alone, part with Benjamin and Marcus (a runner I met on the trail).
Leg 2:Distance3.000Time23:28.20Pace7:49.40
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

Tue, Oct 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.94	0.00	0.00	0.06	12.00

Fast Running Friend Workout - 2019-10-29 09:21:01
Workout Totals: Distance12.000Time1:31:52.70Pace7:39.39
Easy runs, usual distances for everybody, I did a pickup for the last 100 meters uphill at the end of the morning run.
Leg 1:Distance4.000Time31:39.90Pace7:54.98
With Jacob, William, and Stephen.
Leg 2:Distance2.000Time15:51.60Pace7:55.80
With Matthew.
Leg 3:Distance3.000Time21:46.80Pace7:15.60
Alone, did a pickup in the last 100 meters uphill.
Split 1:Distance2.938Time21:25.80Pace7:17.64 Cumilative:Distance2.938Time21:25.80Pace7:17.64
Split 2:Distance0.062Time0:21.00Pace5:38.71 Cumilative:Distance3.000Time21:46.80Pace7:15.60

Leg 4:Distance3.000Time22:34.40Pace7:31.47
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

Wed, Oct 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	0.00	0.25	12.00

Fast Running Friend Workout - 2019-10-30 13:30:20
Workout Totals: Distance12.000Time1:29:22.30Pace7:26.86
Mostly easy runs, usual distances, did a pickup for 0.25 in 70.9 with Joseph and Jacob down the canyon.
Leg 1:Distance4.000Time30:53.40Pace7:43.35
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.110Time16:35.90Pace7:51.99 Cumilative:Distance2.110Time16:35.90Pace7:51.99
Split 2:Distance0.250Time1:10.90Pace4:43.60 Cumilative:Distance2.360Time17:46.80Pace7:32.03
Split 3:Distance1.485Time12:18.30Pace8:17.17 Cumilative:Distance3.845Time30:05.10Pace7:49.47
Split 4:Distance0.155Time0:48.30Pace5:11.61 Cumilative:Distance4.000Time30:53.40Pace7:43.35

Leg 2:Distance8.000Time58:28.90Pace7:18.61
Alone.

Neon Crocs 1 Miles: 12.00

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

Thu, Oct 31, 2019

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

Fast Running Friend Workout - 2019-10-31 09:40:13
Workout Totals: Distance12.000Time1:29:51.20Pace7:29.27
Total of 12 as usual. Matthew ran a course record for the big boy 2 mile course - 15:07 (7:41, 7:26). William, Joseph, and Jacob did 2x0.5 + 2x0.25 down the canyon. Stephen did the 2x0.25 part.
Leg 1:Distance3.000Time22:48.90Pace7:36.30
Alone.
Leg 2:Distance2.000Time15:07.60Pace7:33.80
With Joseph, Jacob, and Matthew.
Leg 3:Distance7.000Time51:54.70Pace7:24.96
Light workout with William, Stephen, Joseph, and Jacob.
Split 1:Distance0.980Time7:58.90Pace8:08.67 Cumilative:Distance0.980Time7:58.90Pace8:08.67
Split 2:Distance0.500Time2:44.60Pace5:29.20 Cumilative:Distance1.480Time10:43.50Pace7:14.80
William's interval.
Split 3:Distance0.250Time2:39.30Pace10:37.20 Cumilative:Distance1.730Time13:22.80Pace7:44.05
Split 4:Distance0.500Time2:48.60Pace5:37.20 Cumilative:Distance2.230Time16:11.40Pace7:15.61
William's interval.
Split 5:Distance0.125Time1:14.50Pace9:56.00 Cumilative:Distance2.355Time17:25.90Pace7:24.12
Split 6:Distance0.250Time1:24.40Pace5:37.60 Cumilative:Distance2.605Time18:50.30Pace7:13.90
Stephen.
Split 7:Distance0.125Time1:27.80Pace11:42.40 Cumilative:Distance2.730Time20:18.10Pace7:26.19
Split 8:Distance0.250Time1:21.90Pace5:27.60 Cumilative:Distance2.980Time21:40.00Pace7:16.24
Stephen.
Split 9:Distance4.020Time30:14.70Pace7:31.42 Cumilative:Distance7.000Time51:54.70Pace7:24.96
Alone.

Neon Crocs 1 Miles: 12.00

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

Fri, Nov 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.69	0.00	1.25	0.06	12.00

Fast Running Friend Workout - 2019-11-01 09:53:16
Workout Totals: Distance12.000Time1:30:17.80Pace7:31.48
Easy runs for everybody except for a couple of pickups. I did 1.25 in 7:00 down the canyon, and then ran the last 100 uphill in 19 at the end of the evening run with Joseph and Jacob.
Leg 1:Distance2.000Time15:56.70Pace7:58.35
With Matthew.
Leg 2:Distance7.000Time50:31.40Pace7:13.06
Part with the kids, part alone.
Split 1:Distance3.980Time30:04.40Pace7:33.37 Cumilative:Distance3.980Time30:04.40Pace7:33.37
Split 2:Distance1.250Time7:00.20Pace5:36.16 Cumilative:Distance5.230Time37:04.60Pace7:05.35
Split 3:Distance1.770Time13:26.80Pace7:35.82 Cumilative:Distance7.000Time50:31.40Pace7:13.06

Leg 3:Distance3.000Time23:49.70Pace7:56.57
With Joseph and Jacob.
Split 1:Distance2.938Time23:30.70Pace8:00.16 Cumilative:Distance2.938Time23:30.70Pace8:00.16
Split 2:Distance0.062Time0:19.00Pace5:06.45 Cumilative:Distance3.000Time23:49.70Pace7:56.57

Neon Crocs 1 Miles: 12.00

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

Sat, Nov 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.33	0.00	3.00	0.00	13.33

Fast Running Friend Workout - 2019-11-02 12:40:08
Workout Totals: Distance13.330Time1:42:17.70Pace7:40.44
Did a 3 mile progression tempo with Jacob starting at 92 and finishing at 81 with the pace increase of 1 second per quarter every quarter. Total time was 17:13. Joseph made it to 1.5, William to 1 mile, Stephen to 0.5. Benjamin did 3x2 miles down the canyon 10:05, 9:58, 9:46.
Leg 1:Distance2.000Time16:15.90Pace8:07.95
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.980Time8:33.50Pace8:43.98
Warm-up with Joseph, Jacob, William, and Stephen - part with Benjamin.
Leg 3:Distance3.000Time17:13.80Pace5:44.60
Progression tempo with Jacob - part with William, Stephen, and Joseph.
Leg 4:Distance3.000Time25:12.70Pace8:24.23
Cool-down - part with Benjamin doing recovery between the intervals.
Leg 5:Distance0.250Time1:15.00Pace5:00.00
First quarter of Benjamin's last interval.
Leg 6:Distance4.100Time33:46.80Pace8:14.34
Part alone, part with Nathaniel, part with Benjamin.

Neon Crocs 1 Miles: 13.33

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

Sun, Nov 03, 2019

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

Day of rest, went to church.

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

Mon, Nov 04, 2019

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 - 2019-11-04 08:44:46
Workout Totals: Distance12.000Time1:30:37.80Pace7:33.15

Leg 1:Distance9.000Time1:05:56.80Pace7:19.64
Alone.
Leg 2:Distance2.000Time16:58.30Pace8:29.15
With Joseph, Jacob, and Matthew.
Leg 3:Distance1.000Time7:42.70Pace7:42.70
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

Tue, Nov 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.61	0.00	3.00	0.00	10.61

Fast Running Friend Workout - 2019-11-05 12:45:47
Workout Totals: Distance10.605Time1:17:53.20Pace7:20.66
Starting to taper for my pacing duties at the Monumental Marathon. While 2:55 pace should not be hard, it is first of all a marathon, and also I am getting older, so all kinds of surprises are possible. So I am tapering as if I were going to have to run all out. Did a 3 mile progression tempo with Jacob again. Joseph made it to 1.5 again, William to 1 mile, and Stephen to 0.75. 17:13 again.
Leg 1:Distance0.250Time2:38.40Pace10:33.60
With Bella.
Leg 2:Distance0.980Time8:13.40Pace8:23.47
Warm-up with William, Stephen, Joseph, and Jacob.
Leg 3:Distance3.000Time17:13.80Pace5:44.60
Progression tempo with Jacob, part with Joseph, William, and Stephen.
Leg 4:Distance2.625Time20:59.90Pace7:59.96
Cool-down mostly alone.
Leg 5:Distance1.500Time11:24.60Pace7:36.40
Alone.
Leg 6:Distance0.250Time1:48.50Pace7:14.00
With Matthew - he got scared of a dog and ran back.
Leg 7:Distance2.000Time15:34.60Pace7:47.30
With Matthew.

Neon Crocs 1 Miles: 10.61

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

Wed, Nov 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.84	0.00	0.00	0.16	8.00

Fast Running Friend Workout - 2019-11-06 09:02:41
Workout Totals: Distance8.000Time1:00:30.00Pace7:33.75
Taper for me and Benjamin. Usual distances for the kids. I did a pickup uphill for 0.155.
Leg 1:Distance5.000Time36:33.80Pace7:18.76
Alone.
Split 1:Distance4.845Time35:44.00Pace7:22.52 Cumilative:Distance4.845Time35:44.00Pace7:22.52
Split 2:Distance0.155Time0:49.80Pace5:21.29 Cumilative:Distance5.000Time36:33.80Pace7:18.76
Uphill pickup.

Leg 2:Distance3.000Time23:56.20Pace7:58.73
With Joseph and Jacob.

Neon Crocs 1 Miles: 8.00

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

Thu, Nov 07, 2019

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

Fast Running Friend Workout - 2019-11-07 09:29:49
Workout Totals: Distance6.000Time46:27.50Pace7:44.58
Did easy 6 with the kids in the morning, and then flew with Benjamin to Indianapolis.
Leg 1:Distance4.000Time30:35.40Pace7:38.85
With Joseph, Jacob, William, and Stephen.
Leg 2:Distance2.000Time15:52.10Pace7:56.05
With Matthew.

Neon Crocs 1 Miles: 6.00

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

Fri, Nov 08, 2019

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

Fast Running Friend Workout - 2019-11-08 11:37:11
Workout Totals: Distance4.000Time28:25.20Pace7:06.30
4 miles in Indianapolis with Benjamin.
Leg 1:Distance4.000Time28:25.20Pace7:06.30

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

Sat, Nov 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.72	23.00	0.00	0.00	27.72

Fast Running Friend Workout - 2019-11-09 05:02:50
Workout Totals: Distance27.719Time3:05:51.40Pace6:42.30
Paced the 2:55 group in the Monumental Marathon. Ended up with 2:54:26. Benjamin ran 2:31:53, 44th place. I suppose we can call this Crocs world record since I do not know of any times that were faster than that. I was impressed with how in tune he was with his body given that he is only 20 years old and that it was only his second marathon. Our original plan was 5:30 pace. He knew from the start that his body would not be able to take that much impact, so he dialed it down, and went through the first half in 1:14:45. He was right about the impact, in the second half he felt he had the fuel, but his legs could not go due to being beat up. His second half was 1:17:08. Both halves were not without an incident. In the first one he had to stop to go to the bathroom, probably lost 30 seconds. In the second half, he felt his pants were bothering him (as the weather got warmer), so he stopped to take them off losing maybe another 20 seconds + rhythm. This was my first formal pacing job. While I have paced people before lots of times, it was never in the marathon, and I have never held a sign while doing it, so I felt a bit nervous. I prepared for it as if it were a race - marathon is a long way to go, and lots can happen even at a slower pace. Plus I am getting older, and what used to be comfortable, could all of a sudden stop being comfortable any day. I was amazed at how easy 6:40 pace felt at a lower elevation. I was chatting comfortably the entire time without any strain on my ability to breathe, and it was not just a sentence once in a while. I was telling stories, giving encouragement - we had a pack of about 20 people, reporting on the pace, commenting on the terrain and the wind, etc. I do not think I was silent for more than a minute if that for the entire marathon. I expected the pace to be hard enough that I would be able to say a few things here and there, but would not want to talk much. At least here going down the Provo Canyon at 6:40 I am not inclined to tell long stories, or talk at all for that matter. Fuel-wise I noticed that Gatorade started tasting better around mile 12, which I interpreted as a drop in the fuel level couple with the stomach working properly and being able to absorb. But otherwise, I had no fuel issues. Legs felt good aside from a bit of stiffness accumulation due to being on my feet for a long time. I led the group slightly ahead of pace, which was mostly on accident - my attempts to run 6:40 resulted in something like 6:37 for most miles. Once in a while I would make a purposeful effort to ease off the pace to give the group - especially the tail end of it - a break, but I did not do it enough for for the 6:40 guy to catch us. In the last three miles, I sent the stronger part of the group to chase sub-2:54, which most of them got, while I stayed back with the weaker runners that could not keep the pace but were still headed for a bit under 2:55. Eventually only one was left in that bracket - Rebecca Weinand from Tennessee, who I ended up pacing over the last mile and a half. She got a 3 minute PR if I recall correctly.
Leg 1:Distance1.500Time11:24.10Pace7:36.07
Warm-up.
Leg 2:Distance26.219Time2:54:27.30Pace6:39.23
Pacing the marathon.
Split 1:Distance1.000Time6:35.50Pace6:35.50 Cumilative:Distance1.000Time6:35.50Pace6:35.50
Split 2:Distance1.000Time6:25.40Pace6:25.40 Cumilative:Distance2.000Time13:00.90Pace6:30.45
Split 3:Distance1.000Time6:43.60Pace6:43.60 Cumilative:Distance3.000Time19:44.50Pace6:34.83
Split 4:Distance1.000Time6:42.50Pace6:42.50 Cumilative:Distance4.000Time26:27.00Pace6:36.75
Split 5:Distance2.000Time13:12.50Pace6:36.25 Cumilative:Distance6.000Time39:39.50Pace6:36.58
Split 6:Distance1.000Time6:31.20Pace6:31.20 Cumilative:Distance7.000Time46:10.70Pace6:35.81
Split 7:Distance1.000Time6:40.30Pace6:40.30 Cumilative:Distance8.000Time52:51.00Pace6:36.38
Split 8:Distance2.000Time13:17.00Pace6:38.50 Cumilative:Distance10.000Time1:06:08.00Pace6:36.80
Split 9:Distance1.000Time6:36.50Pace6:36.50 Cumilative:Distance11.000Time1:12:44.50Pace6:36.77
Split 10:Distance1.000Time6:45.90Pace6:45.90 Cumilative:Distance12.000Time1:19:30.40Pace6:37.53
Split 11:Distance1.000Time6:44.20Pace6:44.20 Cumilative:Distance13.000Time1:26:14.60Pace6:38.05
Split 12:Distance1.000Time6:37.50Pace6:37.50 Cumilative:Distance14.000Time1:32:52.10Pace6:38.01
Split 13:Distance1.000Time6:37.00Pace6:37.00 Cumilative:Distance15.000Time1:39:29.10Pace6:37.94
Split 14:Distance1.000Time6:42.80Pace6:42.80 Cumilative:Distance16.000Time1:46:11.90Pace6:38.24
Split 15:Distance1.000Time6:32.60Pace6:32.60 Cumilative:Distance17.000Time1:52:44.50Pace6:37.91
Split 16:Distance1.000Time6:34.80Pace6:34.80 Cumilative:Distance18.000Time1:59:19.30Pace6:37.74
Split 17:Distance1.000Time6:32.70Pace6:32.70 Cumilative:Distance19.000Time2:05:52.00Pace6:37.47
Split 18:Distance1.000Time6:35.50Pace6:35.50 Cumilative:Distance20.000Time2:12:27.50Pace6:37.38
Split 19:Distance2.000Time13:11.50Pace6:35.75 Cumilative:Distance22.000Time2:25:39.00Pace6:37.23
Split 20:Distance1.000Time6:37.20Pace6:37.20 Cumilative:Distance23.000Time2:32:16.20Pace6:37.23
Split 21:Distance1.000Time6:55.60Pace6:55.60 Cumilative:Distance24.000Time2:39:11.80Pace6:37.99
Split 22:Distance1.000Time6:49.80Pace6:49.80 Cumilative:Distance25.000Time2:46:01.60Pace6:38.46
Split 23:Distance1.000Time6:58.50Pace6:58.50 Cumilative:Distance26.000Time2:53:00.10Pace6:39.23
Split 24:Distance0.219Time1:27.20Pace6:38.17 Cumilative:Distance26.219Time2:54:27.30Pace6:39.23

Neon Crocs 1 Miles: 27.72

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

Sun, Nov 10, 2019

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

Day of rest, went to church.

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

Mon, Nov 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	3.00	0.00	0.00	13.25

Fast Running Friend Workout - 2019-11-11 10:03:38
Workout Totals: Distance13.250Time1:41:10.80Pace7:38.17
Total of a bit over 13. Paced Jenny through 3 miles down the canyon in 19:11 (6:27, 6:32, 6:11). Joseph was with us for the first two miles, then ran the last one in 5:48. Mary ran a PR in the mile - 9:18. Bella got a PR in the quarter - 2:23. Legs felt something post marathon, but nothing too terrible.
Leg 1:Distance1.980Time16:27.90Pace8:18.94
Warm-up with Joseph and Jenny.
Leg 2:Distance3.000Time19:11.40Pace6:23.80
Tempo run with Jenny, part with Joseph.
Leg 3:Distance4.020Time29:58.30Pace7:27.34
Alone.
Leg 4:Distance3.000Time23:51.10Pace7:57.03
With Jacob.
Leg 5:Distance1.000Time9:18.80Pace9:18.80
Mary's mile record.
Leg 6:Distance0.250Time2:23.30Pace9:33.20
Bella's quarter record.

Neon Crocs 1 Miles: 13.25

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

Tue, Nov 12, 2019

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 - 2019-11-12 13:13:04
Workout Totals: Distance11.900Time1:30:37.70Pace7:36.95
Progression tempo - 2 miles in 11:42 with Joseph and Jacob. Stephen made it to 1 in 5:59, William made it to 1.25 in 7:27.
Leg 1:Distance0.980Time8:08.80Pace8:18.78
Warm-up.
Leg 2:Distance2.000Time11:42.70Pace5:51.35
Progression tempo with Joseph and Jacob, part with William and Stephen.
Leg 3:Distance4.170Time33:07.10Pace7:56.52
Cool-down with Joseph and Jacob.
Leg 4:Distance1.750Time14:41.80Pace8:23.89
With Matthew.
Leg 5:Distance1.000Time7:07.50Pace7:07.50
With Matthew.
Leg 6:Distance2.000Time15:49.80Pace7:54.90
With Julia.

Neon Crocs 1 Miles: 11.90

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

Wed, Nov 13, 2019

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 - 2019-11-13 10:01:54
Workout Totals: Distance12.000Time1:31:16.80Pace7:36.40

Leg 1:Distance2.000Time15:38.70Pace7:49.35
With Joseph, Jacob, William, Stephen, Matthew, and Julia.
Leg 2:Distance7.000Time51:46.00Pace7:23.71
Alone.
Leg 3:Distance3.000Time23:52.10Pace7:57.37
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

Thu, Nov 14, 2019

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 - 2019-11-14 08:05:43
Workout Totals: Distance12.000Time1:33:10.40Pace7:45.87
Easy runs, total of 12 for me, usual distances for the kids.
Leg 1:Distance2.000Time15:54.80Pace7:57.40
With Matthew - I think.
Leg 2:Distance4.000Time29:56.10Pace7:29.02
I think this was alone.
Leg 3:Distance3.000Time23:42.10Pace7:54.03
I think this was with Stephen.
Leg 4:Distance3.000Time23:37.40Pace7:52.47
With Julia, Joseph, and Jacob.

Neon Crocs 1 Miles: 12.00

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

Fri, Nov 15, 2019

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

Fast Running Friend Workout - 2019-11-15 09:11:37
Workout Totals: Distance11.250Time1:29:17.00Pace7:56.18
Easy runs, total of 11, the kids tapered a bit for the cross-country championship.
Leg 1:Distance3.000Time23:57.60Pace7:59.20
I think this was with Julia.
Leg 2:Distance8.000Time1:02:52.20Pace7:51.52
With Jenny.
Leg 3:Distance0.250Time2:27.20Pace9:48.80
With Bella.

Neon Crocs 1 Miles: 11.25

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

Sat, Nov 16, 2019

Race: USATF Utah XC Championship (3.107 Miles) 00:18:59, Place overall: 3, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.30	0.00	0.00	3.11	15.41

Fast Running Friend Workout - 2019-11-16 06:59:42
Workout Totals: Distance15.409Time1:53:48.40Pace7:23.14
Today the kids ran in the Utah Cross-Country championship. I ran in the adult 5 K also. Matthew 2K 8:38, 4th - good performance, first place was Luke Hejny with 8:10. Stephen 3 K 13:24, 25th - ran with a miserable face from the start, said his legs were hurting. They were not hurting at all during the warmup. Given the contrast I think the problem is mental. He is so afraid of pain that he imagines it even if it is not there when he thinks he is running hard. We will see if 2 mile tempo runs will help him overcome it. Winner was Kenny Briggs with 11:05. William 3K 11:42, 14th, winner was McKay Wells with 10:19, Cole ran 10:14, Ezra 11:08. William's race was OK, but more mental toughness would have helped. Jacob 4K: 14:58, 5th The winner was Easton Humes 14:17. Jacob struggled some, but did his best. Joseph 4K 15:26, 9th. Mentally gave up once he saw he could not keep up with Jacob, but held on better than he did in a few recent races. Julia 5K 27:50, got lost on the course a couple of times, was headed for a bit under 25:00, her first 2 K was 9:32. Dad, 5K 18:59, 3rd place. This was a legitimate 5 K course on grass that Teren measured as carefully as he could, so my goal was to break 19:00. I managed to get lost at the very end and added maybe 5 seconds or so. First 2 K was 7:20. I ran the first half or so with Emilio Perez and Cody Johnson. Then Emilio pulled ahead and finished in 18:21, while Cody fell back and finished in 19:30. Albert Wint won the race in 17:44. Benjamin did a 3 mile tempo run down the canyon in 15:41 - still recovering from the marathon.
Leg 1:Distance8.000Time59:50.80Pace7:28.85
Alone for most of it. Part with Chad, Mike Nelson, and Ty Hansen.
Leg 2:Distance2.700Time21:21.50Pace7:54.63
Warm-up/cheering.
Leg 3:Distance3.107Time19:00.00Pace6:06.91
The race.
Leg 4:Distance1.602Time13:36.10Pace8:29.43
Cool-down with Joseph and Jacob.

Neon Crocs 1 Miles: 15.41

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

Sun, Nov 17, 2019

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. Would have a more interesting entry for this if I had gotten around to it earlier, but now I do not remember what else happened.

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

Mon, Nov 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.85	0.00	0.00	0.16	12.01

Fast Running Friend Workout - 2019-11-18 08:16:44
Workout Totals: Distance12.000Time1:27:51.20Pace7:19.27
Mostly easy runs, usual distances.
Leg 1:Distance9.000Time1:03:55.90Pace7:06.21
Alone, a pickup at the end on the uphill.
Split 1:Distance8.845Time1:03:05.60Pace7:07.99 Cumilative:Distance8.845Time1:03:05.60Pace7:07.99
Split 2:Distance0.155Time0:50.30Pace5:24.52 Cumilative:Distance9.000Time1:03:55.90Pace7:06.21

Leg 2:Distance3.000Time23:55.30Pace7:58.43
With Joseph, Jacob, and Julia.

Neon Crocs 1 Miles: 12.00

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

Tue, Nov 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.18	2.00	1.00	0.00	12.18

Fast Running Friend Workout - 2019-11-19 09:03:28
Workout Totals: Distance12.180Time1:34:12.90Pace7:44.11
Did a workout with the kids today. Stephen's went OK, he ran 2 miles down the canyon in 13:25 - a lot of whining, but he pulled through. William was supposed to do 3x1 mile down the canyon, but after the first one in 5:58 he threw a fit. Joseph and Jacob ran the first 0.75 with us, then closed in 78, and got 5:48. Easy runs for other kids including Benjamin.
Leg 1:Distance2.000Time14:58.50Pace7:29.25
With Matthew on the big boy course - he got a course record.
Leg 2:Distance0.230Time2:14.20Pace9:43.48
Warm-up with Stephen, Joseph, and Jacob.
Leg 3:Distance2.000Time13:25.50Pace6:42.75
Paced Stephen with Joseph and Jacob through 2 mile tempo down the canyon.
Leg 4:Distance1.920Time16:07.90Pace8:24.11
Cool-down with Joseph, Jacob, and Stephen.
Leg 5:Distance0.230Time2:06.90Pace9:11.74
William's warm-up.
Leg 6:Distance5.800Time45:19.90Pace7:48.95
Failed workout with William.
Split 1:Distance1.000Time5:58.20Pace5:58.20 Cumilative:Distance1.000Time5:58.20Pace5:58.20
Split 2:Distance4.800Time39:21.70Pace8:12.02 Cumilative:Distance5.800Time45:19.90Pace7:48.95

Neon Crocs 1 Miles: 12.18

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

Wed, Nov 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.90	0.00	3.00	0.00	11.90

Fast Running Friend Workout - 2019-11-20 09:14:02
Workout Totals: Distance11.900Time1:32:01.20Pace7:43.97
Today was William's day of redemption. He did 3x1 mile down the canyon in 5:49, 5:50, 5:45. Joseph and Jacob did the workout with him running alongside for the first 0.75 and then kicking for the last 0.25. On the first one Joseph stayed with Jacob and they got 72, on the second one Jacob ran 73, Joseph 75, on the last one Jacob 69, Joseph 77. Joseph would have been slower, but William was breathing down his neck as he himself kicked in 83. I stayed with William.
Leg 1:Distance3.000Time23:58.00Pace7:59.33
I think this was with Julia.
Leg 2:Distance0.980Time7:45.70Pace7:55.20
Warm-up.
Leg 3:Distance3.500Time23:33.60Pace6:43.89
William's workout.
Split 1:Distance1.000Time5:49.80Pace5:49.80 Cumilative:Distance1.000Time5:49.80Pace5:49.80
Split 2:Distance0.250Time2:56.50Pace11:46.00 Cumilative:Distance1.250Time8:46.30Pace7:01.04
Split 3:Distance1.000Time5:50.40Pace5:50.40 Cumilative:Distance2.250Time14:36.70Pace6:29.64
Split 4:Distance0.250Time3:11.10Pace12:44.40 Cumilative:Distance2.500Time17:47.80Pace7:07.12
Split 5:Distance1.000Time5:45.80Pace5:45.80 Cumilative:Distance3.500Time23:33.60Pace6:43.89

Leg 4:Distance2.420Time20:47.30Pace8:35.41
Cool-down with Joseph, Jacob, and William.
Leg 5:Distance2.000Time15:56.60Pace7:58.30
With Matthew.
Leg 6:Distance0.000Time0:00.00Pace0:00.00

Neon Crocs 1 Miles: 11.90

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

Thu, Nov 21, 2019

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 - 2019-11-21 13:22:28
Workout Totals: Distance12.000Time1:31:20.10Pace7:36.68
Easy day, total of 12 for me, usual distances for the kids. Benjamin passed the post-marathon recovery test running 2 miles down the canyon in 9:57 and feeling strong.
Leg 1:Distance2.000Time15:39.80Pace7:49.90
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance7.000Time51:44.40Pace7:23.49
First mile with the kids, the rest alone.
Leg 3:Distance3.000Time23:55.90Pace7:58.63
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

Fri, Nov 22, 2019

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

Fast Running Friend Workout - 2019-11-22 14:47:41
Workout Totals: Distance12.000Time1:30:06.50Pace7:30.54
Total of 12. We did a fun 2 mile competition among the kids again down the Provo Canyon with a handicapped start based on ability. The prizes were 5 Luna bars for first, then 4, 3, 2, 1. Results were Jacob 10:52, Joseph 10:54, Stephen 12:54 (2:00 head start, crossing the line at 10:54, new record), Julia 13:45 (2:40 head start, line 11:05), and William 12:38 (1:00 head start, line 11:38). I paced Stephen. Matthew ran a course record on the big boy course - 6:56.
Leg 1:Distance0.480Time4:10.20Pace8:41.25
Warm-up with the kids.
Leg 2:Distance2.000Time12:54.50Pace6:27.25
Paced Stephen through 2 miles down the canyon.
Leg 3:Distance7.520Time59:25.70Pace7:54.16
Cool-down.
Leg 4:Distance1.000Time6:56.40Pace6:56.40
With Matthew on the big boy course.
Leg 5:Distance1.000Time6:39.70Pace6:39.70
Alone.

Neon Crocs 1 Miles: 12.00

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

Sat, Nov 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.02	0.00	0.00	1.00	18.02

Fast Running Friend Workout - 2019-11-23 10:13:40
Workout Totals: Distance18.015Time2:31:56.50Pace8:26.05
Total of 18. Benjamin was able to do 8x0.25 on Saturday (down Provo Canyon) averaging under 63. I started with him and did 8x0.125 in the 30.6 - 34.1 range, most being around 31 low. This was his first workout in that speed range since before his mission. We discovered a weakness in the process that is rather interesting - he can start in 30 no problem, even 28 on the last one, but for the life of him could not run the second half under 32. Rather surprising given that he can run a 5 K solo on the road at altitude in 15:34 on an unaided course with even splits (Liberty Park), and 1:08:21 at the Top of Utah closing the last mile in 5:00. But this was consistent with how he raced in the mile at Liberty Park - he started out on pace for 4:24, but then could not hold it and finished in 4:40. Then I added more distance right away, doing 1 mile uphill with Sarah in the middle. Benjamin added the distance in the evening as he wanted to talk to a friend in Ukraine and it was getting late there. Other kids did easy runs, usual Saturday distances.
Leg 1:Distance3.370Time26:46.60Pace7:56.74
Warm-up with Benjamin.
Leg 2:Distance4.375Time42:02.70Pace9:36.62
Workout.
Split 1:Distance0.125Time0:33.40Pace4:27.20 Cumilative:Distance0.125Time0:33.40Pace4:27.20
Split 2:Distance0.375Time3:53.80Pace10:23.47 Cumilative:Distance0.500Time4:27.20Pace8:54.40
Split 3:Distance0.125Time0:31.60Pace4:12.80 Cumilative:Distance0.625Time4:58.80Pace7:58.08
Split 4:Distance0.375Time4:21.70Pace11:37.87 Cumilative:Distance1.000Time9:20.50Pace9:20.50
Split 5:Distance0.125Time0:31.30Pace4:10.40 Cumilative:Distance1.125Time9:51.80Pace8:46.04
Split 6:Distance0.375Time4:30.10Pace12:00.27 Cumilative:Distance1.500Time14:21.90Pace9:34.60
Split 7:Distance0.125Time0:34.20Pace4:33.60 Cumilative:Distance1.625Time14:56.10Pace9:11.45
Split 8:Distance0.375Time3:55.90Pace10:29.07 Cumilative:Distance2.000Time18:52.00Pace9:26.00
Split 9:Distance0.125Time0:30.60Pace4:04.80 Cumilative:Distance2.125Time19:22.60Pace9:07.11
Split 10:Distance0.500Time5:35.80Pace11:11.60 Cumilative:Distance2.625Time24:58.40Pace9:30.82
Split 11:Distance0.125Time0:31.20Pace4:09.60 Cumilative:Distance2.750Time25:29.60Pace9:16.22
Split 12:Distance0.500Time5:24.30Pace10:48.60 Cumilative:Distance3.250Time30:53.90Pace9:30.43
Split 13:Distance0.125Time0:31.40Pace4:11.20 Cumilative:Distance3.375Time31:25.30Pace9:18.61
Split 14:Distance0.500Time5:35.20Pace11:10.40 Cumilative:Distance3.875Time37:00.50Pace9:33.03
Split 15:Distance0.125Time0:32.70Pace4:21.60 Cumilative:Distance4.000Time37:33.20Pace9:23.30
Split 16:Distance0.375Time4:29.50Pace11:58.67 Cumilative:Distance4.375Time42:02.70Pace9:36.62

Leg 3:Distance3.270Time28:09.30Pace8:36.61
Cool-down with Benjamin.
Leg 4:Distance7.000Time54:57.90Pace7:51.13
Mostly alone, ran one mile with Sarah uphill in 9:25.

Neon Crocs 1 Miles: 18.02

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

Sun, Nov 24, 2019

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

Day of rest, went to church.

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

Mon, Nov 25, 2019

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

Fast Running Friend Workout - 2019-11-25 09:11:12
Workout Totals: Distance12.000Time1:31:55.80Pace7:39.65
Total of 12. Paced Jenny in a tempo run down the canyon for 2 miles. She ran 12:24 splitting 6:16, 6:08. She saw boys on skate boards and decided to show class.
Leg 1:Distance4.980Time38:46.20Pace7:47.11
Part with Jenny, part alone.
Leg 2:Distance2.000Time12:24.90Pace6:12.45
Paced Jenny in her tempo run.
Leg 3:Distance2.020Time17:03.20Pace8:26.53
With Jenny.
Leg 4:Distance3.000Time23:41.50Pace7:53.83
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

Tue, Nov 26, 2019

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 - 2019-11-26 10:44:48
Workout Totals: Distance13.000Time1:39:59.10Pace7:41.47
Total of 13 for me, easy runs for everybody. Joseph and Jacob cut their mileage to 4 to rest for the Earn Your Turkey race.
Leg 1:Distance4.000Time29:57.30Pace7:29.32
With Benjamin.
Leg 2:Distance4.000Time30:44.80Pace7:41.20
With Joseph, Jacob, and Stephen.
Leg 3:Distance3.000Time23:39.10Pace7:53.03
With William.
Leg 4:Distance2.000Time15:37.90Pace7:48.95
With Matthew - part with Julia.

Neon Crocs 1 Miles: 13.00

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

Wed, Nov 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2019-11-27 12:46:06
Workout Totals: Distance8.000Time59:05.20Pace7:23.15
Only 8 miles for me, 3 for Joseph, Jacob, William, and Stephen, 4 for Jenny, 8 for Benjamin, 2 for Julia, usual distances for Mary and Bella. Taper for the Thanksgiving 4 miler.
Leg 1:Distance1.000Time7:56.30Pace7:56.30
With Matthew.
Leg 2:Distance7.000Time51:08.90Pace7:18.41
Alone.

Neon Crocs 1 Miles: 8.00

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

Thu, Nov 28, 2019

Race: Earn Your Turkey (3.95 Miles) 00:23:00, Place overall: 16, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.51	0.00	0.00	3.95	13.46

Fast Running Friend Workout - 2019-11-28 07:26:55
Workout Totals: Distance13.466Time1:38:46.80Pace7:20.13
Earn Your Turkey, "4" (really 3.95) miles, 23:00, 16th overall, 1st in 45-49, second master. Conditions were less than ideal, but not terrible for those who ran under 25:00. After that it started getting worse, and by the time of the kids race, the course was covered with snow, and it was hard to gain traction. Top finishers: 1 311 Christian Allen M 19:45.8 4:56 22 1 M Open 2 116 Nate Fredrick M 20:16.9 5:04 23 2 M Open 3 190 Benjamin Pachev M 20:38.3 5:10 20 3 M Open 4 260 Dustin Bybee M 21:27.3 5:22 37 4 M Open 5 83 Brian Schulz M 21:39.6 5:25 20 5 M Open 6 86 Payton Riggs M 22:13.3 5:33 22 1 M 19-24 7 122 Tayson Echohawk M 22:21.6 5:35 14 1 M 12-14 8 304 Creed Robertson M 22:21.9 5:35 18 1 M 15-18 9 110 Thomas Heaps M 22:27.6 5:37 21 2 M 19-24 10 77 Tyler Hudson M 22:34.8 5:39 17 2 M 15-18 11 323 David Wilson M 22:40.5 5:40 21 3 M 19-24 12 291 Trent Chipman M 22:40.6 5:40 18 3 M 15-18 13 269 Skyler Roper M 22:42.5 5:41 16 4 M 15-18 14 294 Tyler Chipman M 22:46.0 5:42 16 5 M 15-18 15 268 David Taylor M 22:56.0 5:44 51 1 M 50-54 16 188 Alexander Pachev M 23:00.9 5:45 46 1 M 45-49 17 259 Tawny Bybee F 23:01.3 5:45 33 1 F Open 18 193 Joseph Pachev M 23:25.8 5:51 14 2 M 12-14 19 194 Jacob Pachev M 23:25.8 5:51 13 3 M 12-14 20 132 Christopher Cutler M 23:27.4 5:52 19 4 M 19-24 Overall turkey count was 10 - Benjamin (overall 3rd), Dad, Jenny, William, Stephen, Matthew, Mary, Bella (division wins), Leigha (youngest participant), and the whole family for the largest family. Individual race reports: Dad: 23:00 Figured it would be good if I could run 23:00. Remembered that I had wheeled the course earlier, and wrote a program that calculated the splits by landmarks for any particular target. Used it to calculate the splits, and tried to follow them precisely. Ran all of the race with Tawny Bybee, ended up about half a second ahead of her at the finish. Joseph and Jacob ran with us for the first 1.5 or so, then dropped back, but ended up not too far behind. Almost caught David Taylor at the end, he was 4 seconds ahead with 22:56. I was happy with my effort and result. What is funny is that last year my watch time was 23:00, but my official time was 22:59. This year it was the other way around. Mom: 35:36, 40th woman, 6th in 40-44. She was affected by poor traction in the last mile. Quite a bit better than last year, though, went it took her about that long to walk half the distance after a C-section. Benjamin: 20:38, 3rd overall. His course PR is 20:14, I gave him splits for 20:00. But apparently he is still not recovered from the marathon. He had an OK first mile, and then started losing it. Still, he ran a respectable time, and held on to third in a competitive field. Jenny - 26:15, 6th overall woman, 1st in 19-24. This is her course PR. Rather unexpected because she has had a rough year with her side, shin splints, and rough course load. Julia - 30:52, 20th woman, 4th in 15-18. We need to work on the endurance. Joseph - 23:25, 18th overall, 2nd in 12-14. Better performance than anything he did over the last couple of months. He got dropped, but then closed the gap and outleaned Jacob at the finish. Jacob 23:25 - 19th overall, 3rd in 12-14. Decent performance. He said he felt cold. Joseph, Jacob and Jenny got course PRs. By the time the younger kids started racing, the road was very slippery, so the times were very slow. William - "1 mile", which we know to be 0.97 based on our wheel measurement - 6:16, 1st in 11-12. Stephen "1 mile", 6:39, 1st in 9-10 and second overall. Matthew - 800, 3:30 first in 5-6 and overall, which included the 7-8 group. Mary - 800, 4:09, 1st in 5-6, fastest she has ever run it, not sure if we should count this as a record or not. There was some confusion about whether holding the hand was allowed, as the conditions were slippery, so I held her hand for the first 600 meters. Then I was told we were not supposed to hold the hands, but once she let go of my hand she started running faster, which was quite remarkable given the conditions, and the fact that by then she had lost both of her shoes and was running in socks only. This performance was an indication that she has quite a bit more than what she is showing in the training runs, we need to figure out how to motivate her better. Bella, 400, 2:50, 1st in 3-4. This was another confusing run. For some reason somebody said the turnaround was at the 100 meter mark (making the race 200 instead of 400). Everybody except Bella turned around at the wrong place, even though I told them that was the wrong place to turn around. So Bella ended up being the only participant that finished the full distance, and ended up with a prize. Leigha - walked 100 meters in 1:55 earning the youngest participant award. Did not seem to mind the snow too much. Cried some, but kept walking. We had a pre-race incident - she lost her shoe. Fortunately we had a crew that could run around and look quickly. Joseph ended up being the shoe hero and found it under a table inside the Mountain View High.
Leg 1:Distance1.350Time11:12.70Pace8:18.30
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance5.402Time35:36.00Pace6:35.41
My race + going back to Sarah.
Split 1:Distance0.463Time2:40.90Pace5:47.52 Cumilative:Distance0.463Time2:40.90Pace5:47.52
Target 2:41.
Split 2:Distance0.492Time2:53.20Pace5:52.03 Cumilative:Distance0.955Time5:34.10Pace5:49.84
Target 2:52 (5:33).
Split 3:Distance0.485Time2:48.80Pace5:48.04 Cumilative:Distance1.440Time8:22.90Pace5:49.24
Target 2:49 (8:22).
Split 4:Distance0.499Time2:51.10Pace5:42.89 Cumilative:Distance1.939Time11:14.00Pace5:47.60
Target 2:55 (11:17).
Split 5:Distance0.484Time2:49.50Pace5:50.21 Cumilative:Distance2.423Time14:03.50Pace5:48.12
Target 2:49 (14:06).
Split 6:Distance0.492Time2:56.80Pace5:59.35 Cumilative:Distance2.915Time17:00.30Pace5:50.02
Target 2:51 (16:57)
Split 7:Distance0.485Time2:48.10Pace5:46.60 Cumilative:Distance3.400Time19:48.40Pace5:49.53
Target 2:50 (19:47).
Split 8:Distance0.552Time3:11.30Pace5:46.56 Cumilative:Distance3.952Time22:59.70Pace5:49.11
Target 3:13 (23:00).
Split 9:Distance1.450Time12:36.30Pace8:41.59 Cumilative:Distance5.402Time35:36.00Pace6:35.41

Leg 3:Distance0.248Time2:50.00Pace11:25.48
Bella's 400.
Leg 4:Distance0.496Time4:09.60Pace8:23.23
Mary's 800.
Leg 5:Distance0.970Time6:39.10Pace6:51.44
Stephen's "mile".
Leg 6:Distance5.000Time38:19.40Pace7:39.88
More distance with Benjamin in the afternoon.

Neon Crocs 1 Miles: 13.47

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

Fri, Nov 29, 2019

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 - 2019-11-29 09:14:46
Workout Totals: Distance12.250Time1:43:29.80Pace8:26.92
Sarah and I celebrated our 23rd wedding anniversary. Our tradition is to go to the temple on that day and perform sealing ordinances. Running-wise, we had usual easy runs. We got some snow, the paces were slower today later in the evening.
Leg 1:Distance4.000Time31:06.80Pace7:46.70
With Joseph, Jacob, William, and Stephen.
Leg 2:Distance2.000Time16:55.70Pace8:27.85
With Matthew.
Leg 3:Distance3.000Time26:40.20Pace8:53.40
Part alone, part with Sarah.
Leg 4:Distance0.250Time2:56.90Pace11:47.60
With Bella.
Leg 5:Distance1.000Time10:08.10Pace10:08.10
With Mary, part with Sarah.
Leg 6:Distance2.000Time15:42.10Pace7:51.05
Alone.

Neon Crocs 1 Miles: 12.25

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

Sat, Nov 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	2.00	0.00	14.00

Fast Running Friend Workout - 2019-11-30 13:24:29
Workout Totals: Distance14.000Time1:46:01.70Pace7:34.41
Total of 14. Easy runs for everybody except myself and Benjamin. We did two mile pickups down the canyon, one in 5:52, the other in 5:44. Lots of snow, but the trail was plowed, so we could go at a more or less normal pace.
Leg 1:Distance2.000Time15:54.20Pace7:57.10
Leg 2:Distance12.000Time1:30:07.50Pace7:30.62
With Benjamin.
Split 1:Distance6.770Time52:35.00Pace7:46.03 Cumilative:Distance6.770Time52:35.00Pace7:46.03
Split 2:Distance1.000Time5:52.90Pace5:52.90 Cumilative:Distance7.770Time58:27.90Pace7:31.47
Split 3:Distance1.210Time9:43.10Pace8:01.90 Cumilative:Distance8.980Time1:08:11.00Pace7:35.57
Split 4:Distance1.000Time5:44.60Pace5:44.60 Cumilative:Distance9.980Time1:13:55.60Pace7:24.45
Split 5:Distance2.020Time16:11.90Pace8:01.14 Cumilative:Distance12.000Time1:30:07.50Pace7:30.62

Neon Crocs 1 Miles: 14.00

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

Sun, Dec 01, 2019

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. It was a Fast Sunday. In the evening went to the concert on Temple Square where our kids were performing. Met a Russian/Ukrainian family that was travelling from Washington to Mexico to do humanitarian work.

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

Mon, Dec 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.31	1.00	0.00	0.00	12.31

Fast Running Friend Workout - 2019-12-02 11:40:38
Workout Totals: Distance12.310Time1:32:19.80Pace7:30.02
Matthew ran his mile PR today on the track in 6:37.1. His splits were 1:36, 1:39, 1:40, and 1:38. This is our family 6 and under record. He probably would have been around 6:30 if he did not have to deal with the snow that was covering the track in one place. Maybe we can talk him into trying again before he turns 7. Otherwise we did easy runs.
Leg 1:Distance1.000Time6:37.10Pace6:37.10
Matthew's mile time trial. Joseph, Jenny, Benjamin, William, Stephen, and Jacob helped with the pacing.
Leg 2:Distance0.310Time2:56.30Pace9:28.71
Matthew's cool-down.
Leg 3:Distance8.000Time58:57.80Pace7:22.23
Alone.
Leg 4:Distance3.000Time23:48.60Pace7:56.20
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.31

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

Tue, Dec 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.90	0.00	0.00	3.12	12.02

Fast Running Friend Workout - 2019-12-03 12:28:26
Workout Totals: Distance12.025Time1:29:44.10Pace7:27.74
Jacob had a sore throat today, so did William and Stephen, so I put them on reduced load. Joseph seemed to be fine, so we did 6x0.625 with 0.25 recovery with the target of 3:30, which we were able to hit more or less right on.
Leg 1:Distance2.000Time15:39.30Pace7:49.65
With Matthew. I think we had William and Stephen also.
Leg 2:Distance0.480Time4:29.40Pace9:21.25
Warm-up with Joseph and Jacob.
Leg 3:Distance4.125Time28:10.40Pace6:49.79
6x0.625 workout with Joseph. Jacob did just the first interval, then ran home.
Split 1:Distance0.625Time3:29.20Pace5:34.72 Cumilative:Distance0.625Time3:29.20Pace5:34.72
Split 2:Distance0.250Time2:51.40Pace11:25.60 Cumilative:Distance0.875Time6:20.60Pace7:14.97
Split 3:Distance0.625Time3:30.00Pace5:36.00 Cumilative:Distance1.500Time9:50.60Pace6:33.73
Split 4:Distance0.250Time2:31.80Pace10:07.20 Cumilative:Distance1.750Time12:22.40Pace7:04.23
Split 5:Distance0.625Time3:28.90Pace5:34.24 Cumilative:Distance2.375Time15:51.30Pace6:40.55
Split 6:Distance0.250Time2:49.50Pace11:18.00 Cumilative:Distance2.625Time18:40.80Pace7:06.97
Split 7:Distance0.625Time3:27.60Pace5:32.16 Cumilative:Distance3.250Time22:08.40Pace6:48.74
Split 8:Distance0.250Time2:31.90Pace10:07.60 Cumilative:Distance3.500Time24:40.30Pace7:02.94
Split 9:Distance0.625Time3:30.10Pace5:36.16 Cumilative:Distance4.125Time28:10.40Pace6:49.79

Leg 4:Distance5.420Time41:25.00Pace7:38.49
Part with Joseph, part alone.

Neon Crocs 1 Miles: 12.03

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

Wed, Dec 04, 2019

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 - 2019-12-04 10:31:12
Workout Totals: Distance12.000Time1:33:56.70Pace7:49.72
Easy runs, except Matthew got excited in the last mile of his run and ran 7:10, which gave him 14:56 for 2 miles, new big boy course record.
Leg 1:Distance8.000Time1:03:08.50Pace7:53.56
With Benjamin.
Leg 2:Distance2.000Time15:51.30Pace7:55.65
With Joseph, and Jacob, do not remember if we had other kids with us for this.
Leg 3:Distance2.000Time14:56.90Pace7:28.45
With Joseph, Jacob, William, Stephen, and Matthew.

Neon Crocs 1 Miles: 12.00

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

Thu, Dec 05, 2019

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 - 2019-12-05 13:14:19
Workout Totals: Distance12.000Time1:30:47.10Pace7:33.93
Easy runs, Matthew cut down to 1 mile tapering for his 5 K world record attempt. Other kids have sore throats, I had them cut the mileage to recover.
Leg 1:Distance1.000Time7:47.30Pace7:47.30
With Joseph, Jacob, and Julia.
Leg 2:Distance3.000Time24:30.50Pace8:10.17
With Julia, William, and Stephen.
Leg 3:Distance8.000Time58:29.30Pace7:18.66
Alone.

Neon Crocs 1 Miles: 12.00

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

Fri, Dec 06, 2019

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

Fast Running Friend Workout - 2019-12-06 08:43:54
Workout Totals: Distance6.000Time47:48.60Pace7:58.10
Taper/travel day. I did only 6. Matthew only 1. Reduced mileage for other kids as well, as they still have sore throats.
Leg 1:Distance1.000Time8:17.20Pace8:17.20
With Matthew, and some other kids.
Leg 2:Distance3.000Time23:58.20Pace7:59.40
With Jacob.
Leg 3:Distance2.000Time15:33.20Pace7:46.60
Alone.

Neon Crocs 1 Miles: 6.00

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

Sat, Dec 07, 2019

Race: Tulsa Jingle Bell 5K (3.107 Miles) 00:18:04, Place overall: 3, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.28	0.00	0.00	3.11	14.39

Fast Running Friend Workout - 2019-12-07 07:19:52
Workout Totals: Distance14.382Time1:48:18.10Pace7:31.82
Tulsa Jingle Bell 5K, 18:04, 3rd overall, 2nd master behind Brian McKinney (17:12) who won overall. Matthew got 22:38, 14th overall, won his age division by almost 6 minutes. Matthew is turning 7 on December 26th. We saw that the road 5 K world record for 6 and under was "only" 21:46, and with his 22:36 performance at the Haunted 5 K we thought that perhaps with a lower elevation and no hills he might get the mark. We had to find a race on a certified course that would be held not on a Sunday before his birthday. This proved to be a challenge, but we saw Jingle Bells Run in Tulsa, OK, looked at the travel costs, figured we could afford it if just me and him went, and decided to give it a shot. The course turned out to be on a different route than I anticipated - apparently I looked at the old map - and was rather hilly. Hilly enough for me to have run the same pace as I did in the Thanksgiving run for almost 4 miles without feeling like I had a terrible race - I felt strong. Maybe a little weaker because I ran in no mans land the whole way, but still - I would expect to be able to be faster for 5 K at near sea level than for 4 miles at altitude. Though at the age of 46 all expectations are now out of the window - things just happen the way they do. In any case, Matthew ran pretty much the same time he did at the Haunted 5 K. I could not pace him because it would have invalidated the record had he set it. I believe he also put in a good effort, did not seem to have any mental issues, which is a big improvement. Afterwards, we went to the Adventure Playground at the Gathering Place Park. He played while I ran the rest of my miles.
Leg 1:Distance0.750Time6:25.00Pace8:33.33
With Matthew getting around Tulsa downtown.
Leg 2:Distance0.969Time8:25.60Pace8:41.78
More of it with Matthew.
Leg 3:Distance3.107Time22:38.50Pace7:17.24
My race + timing Matthew.
Split 1:Distance0.621Time3:34.60Pace5:45.57 Cumilative:Distance0.621Time3:34.60Pace5:45.57
1K mark split, I think it was accurate.
Split 2:Distance0.932Time5:17.40Pace5:40.56 Cumilative:Distance1.553Time8:52.00Pace5:42.56
Turnaround split.
Split 3:Distance1.554Time9:10.80Pace5:54.44 Cumilative:Distance3.107Time18:02.80Pace5:48.50
Finish.
Split 4:Distance0.000Time4:35.70Pace0:00.00 Cumilative:Distance3.107Time22:38.50Pace7:17.24
Waiting for Matthew.

Leg 4:Distance0.357Time3:48.40Pace10:39.78
Cool-down/getting around with Matthew.
Leg 5:Distance9.199Time1:07:00.60Pace7:17.07
Alone while Matthew played at the park.

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

Sun, Dec 08, 2019

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. Took a nap in the afternoon. Did Gospel study with the family at home. Studied Italian - my kids got into Duo Lingo, so as an experiment I decided to try a language to see what would happen, and also to remember what it feels like to learn a foreign language. I cheated and picked Italian, which is close enough to Spanish that I can already understand a good amount.

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

Mon, Dec 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.85	0.00	0.00	0.16	12.01

Fast Running Friend Workout - 2019-12-09 09:19:01
Workout Totals: Distance12.000Time1:29:08.60Pace7:25.72
Easy runs, total of 12 for me, kids are still recovering from colds, are on reduced mileage.
Leg 1:Distance9.000Time1:07:11.90Pace7:27.99
With Benjamin, part with the younger kids.
Leg 2:Distance3.000Time21:56.70Pace7:18.90
Alone, did a pickup on the hill at the end.
Split 1:Distance2.845Time21:07.10Pace7:25.38 Cumilative:Distance2.845Time21:07.10Pace7:25.38
Split 2:Distance0.155Time0:49.60Pace5:20.00 Cumilative:Distance3.000Time21:56.70Pace7:18.90

Neon Crocs 1 Miles: 12.00

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

Tue, Dec 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	1.75	0.25	12.00

Fast Running Friend Workout - 2019-12-10 13:38:51
Workout Totals: Distance12.000Time1:31:12.80Pace7:36.07
Got a stomach bug today. Nevertheless, got in all 12 miles, and did a small workout with Joseph and Jacob, though suffered through it. We ran 2 miles down the canyon with the first 1.75 at 6:00 pace target, and the last 0.25 kick. I wanted to stop after the first 200 meters, but decided to tough it out. Was able to run 76.6 for the last 0.25. Jacob did 75. Joseph just gave up when he saw that it was too hard to keep up with Jacob and jogged in. William and Stephen were still on reduced mileage. Julia got a stomach bug as well, ran only 2 miles. Jenny is also on reduced mileage due to school load. Benjamin did 2x3 down the canyon with each interval at 5:20 pace for the first 1.75, and the kick target of 64. He was able to do all three kicks in 63, which I was happy about.
Leg 1:Distance2.000Time15:52.80Pace7:56.40
With Matthew, William, and Stephen.
Leg 2:Distance0.980Time8:11.60Pace8:21.63
With Joseph and Jacob.
Leg 3:Distance2.000Time11:42.30Pace5:51.15
Workout.
Split 1:Distance1.750Time10:25.70Pace5:57.54 Cumilative:Distance1.750Time10:25.70Pace5:57.54
Split 2:Distance0.250Time1:16.60Pace5:06.40 Cumilative:Distance2.000Time11:42.30Pace5:51.15

Leg 4:Distance7.020Time55:26.10Pace7:53.80
Cool-down - part with Jacob.

Neon Crocs 1 Miles: 12.00

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

Wed, Dec 11, 2019

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 - 2019-12-11 08:17:07
Workout Totals: Distance14.000Time1:51:58.90Pace7:59.92
Stomach is feeling better, but not 100%. Nevertheless, did 14 total (11+3), somewhat on accident. Kids are starting to recover from their colds.
Leg 1:Distance4.000Time33:18.90Pace8:19.73
With Armando and Jacob, part with Benjamin.
Leg 2:Distance2.000Time15:53.80Pace7:56.90
With Benjamin, Matthew, William, Stephen, and Armando.
Leg 3:Distance2.000Time16:04.90Pace8:02.45
With Stephen, Benjamin, and Armando.
Leg 4:Distance3.000Time24:13.20Pace8:04.40
With William and Armando.
Leg 5:Distance3.000Time22:28.10Pace7:29.37
With Jacob.

Neon Crocs 1 Miles: 14.00

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

Thu, Dec 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.75	0.00	12.00

Fast Running Friend Workout - 2019-12-12 09:42:53
Workout Totals: Distance12.000Time1:31:22.10Pace7:36.84
Stomach is feeling more or less normal today, kids are recovered from their colds, I ran 12 total, kids at their usual distances. Did a pickup uphill for 0.75 in 4:33 catching William.
Leg 1:Distance2.000Time15:28.30Pace7:44.15
With Matthew, Joseph, Jacob, and Stephen.
Leg 2:Distance6.500Time49:57.20Pace7:41.11
Part with Joseph and Jacob, part alone, part with William.
Split 1:Distance3.750Time29:25.80Pace7:50.88 Cumilative:Distance3.750Time29:25.80Pace7:50.88
With Joseph and Jacob.
Split 2:Distance0.750Time4:33.40Pace6:04.53 Cumilative:Distance4.500Time33:59.20Pace7:33.16
Catching William.
Split 3:Distance2.000Time15:58.00Pace7:59.00 Cumilative:Distance6.500Time49:57.20Pace7:41.11
With William.

Leg 3:Distance3.500Time25:56.60Pace7:24.74
Alone.

Neon Crocs 1 Miles: 12.00

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

Fri, Dec 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.94	0.00	0.00	0.06	12.00

Fast Running Friend Workout - 2019-12-13 09:59:44
Workout Totals: Distance12.000Time1:32:01.80Pace7:40.15
Usual runs, usual distances, except for William, who had a sore throat and ran reduced mileage.
Leg 1:Distance7.000Time55:30.80Pace7:55.83
With Jacob, part with other kids.
Leg 2:Distance5.000Time36:31.00Pace7:18.20
Alone, pickup on the uphill at the end.
Split 1:Distance4.938Time36:11.00Pace7:19.65 Cumilative:Distance4.938Time36:11.00Pace7:19.65
Split 2:Distance0.062Time0:20.00Pace5:22.58 Cumilative:Distance5.000Time36:31.00Pace7:18.20

Neon Crocs 1 Miles: 12.00

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

Sat, Dec 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.04	0.00	0.00	2.00	13.04

Fast Running Friend Workout - 2019-12-14 15:19:58
Workout Totals: Distance13.035Time1:38:36.50Pace7:33.89
Ran with the kids, total of 13 for me. Every expect myself and Benjamin did an easy run. Benjamin and I did 8x0.25 with 0.125 recovery down the canyon. He did his in 66 average, slipped to 70 one when he got a dump of ice from the sky, ran the last one in 64. I did mine with the average of 76, slipped to 78 in the last one, not sure why.
Leg 1:Distance3.000Time23:52.10Pace7:57.37
With Joseph, Jacob, Matthew, William, and Stephen.
Leg 2:Distance5.020Time39:01.00Pace7:46.33
Part with the kids, part alone.
Leg 3:Distance2.875Time19:19.10Pace6:43.17
Workout - 8x0.25 down the canyon with 0.125 recovery.
Split 1:Distance0.250Time1:16.20Pace5:04.80 Cumilative:Distance0.250Time1:16.20Pace5:04.80
Split 2:Distance0.125Time1:10.70Pace9:25.60 Cumilative:Distance0.375Time2:26.90Pace6:31.73
Split 3:Distance0.250Time1:17.30Pace5:09.20 Cumilative:Distance0.625Time3:44.20Pace5:58.72
Split 4:Distance0.125Time1:16.30Pace10:10.40 Cumilative:Distance0.750Time5:00.50Pace6:40.67
Split 5:Distance0.250Time1:14.30Pace4:57.20 Cumilative:Distance1.000Time6:14.80Pace6:14.80
Split 6:Distance0.125Time1:23.20Pace11:05.60 Cumilative:Distance1.125Time7:38.00Pace6:47.11
Split 7:Distance0.250Time1:17.10Pace5:08.40 Cumilative:Distance1.375Time8:55.10Pace6:29.16
Split 8:Distance0.125Time1:20.90Pace10:47.20 Cumilative:Distance1.500Time10:16.00Pace6:50.67
Split 9:Distance0.250Time1:16.20Pace5:04.80 Cumilative:Distance1.750Time11:32.20Pace6:35.54
Split 10:Distance0.125Time1:23.50Pace11:08.00 Cumilative:Distance1.875Time12:55.70Pace6:53.71
Split 11:Distance0.250Time1:15.10Pace5:00.40 Cumilative:Distance2.125Time14:10.80Pace6:40.38
Split 12:Distance0.125Time1:21.30Pace10:50.40 Cumilative:Distance2.250Time15:32.10Pace6:54.27
Split 13:Distance0.250Time1:16.40Pace5:05.60 Cumilative:Distance2.500Time16:48.50Pace6:43.40
Split 14:Distance0.125Time1:12.50Pace9:40.00 Cumilative:Distance2.625Time18:01.00Pace6:51.81
Split 15:Distance0.250Time1:18.10Pace5:12.40 Cumilative:Distance2.875Time19:19.10Pace6:43.17

Leg 4:Distance2.140Time16:24.30Pace7:39.95
Cool-down.

Neon Crocs 1 Miles: 13.04

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

Sun, Dec 15, 2019

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

Day of rest. Went to church.

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

Mon, Dec 16, 2019

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 - 2019-12-16 09:58:32
Workout Totals: Distance13.000Time1:40:41.30Pace7:44.72
Easy runs, usual distances.
Leg 1:Distance2.000Time15:53.80Pace7:56.90
With Matthew, and I think some other kids.
Leg 2:Distance4.000Time31:57.50Pace7:59.38
With Joseph, Jacob, and Julia, I think.
Leg 3:Distance4.000Time29:40.00Pace7:25.00
With Stephen.
Leg 4:Distance3.000Time23:10.00Pace7:43.33
With Joseph and Jacob.

Neon Crocs 1 Miles: 13.00

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

Tue, Dec 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	0.00	1.25	12.00

Fast Running Friend Workout - 2019-12-17 15:15:06
Workout Totals: Distance12.000Time1:26:59.90Pace7:14.99
Total of 12. Matthew ran 14:49 on the hilly 2 mile course, his new course record. I did 2x0.625 uphill in 3:43, downhill in 3:23. Otherwise easy runs, usual distances, except for Bella, who was recovering from a stomach flu and did not run.
Leg 1:Distance2.000Time14:49.50Pace7:24.75
With Matthew.
Leg 2:Distance3.000Time23:24.90Pace7:48.30
With Joseph and Jacob, part with Stephen and Julia, I think.
Leg 3:Distance7.000Time48:45.50Pace6:57.93
Alone, did 2x0.625 in the middle.
Split 1:Distance2.645Time19:09.90Pace7:14.74 Cumilative:Distance2.645Time19:09.90Pace7:14.74
Split 2:Distance0.625Time3:43.20Pace5:57.12 Cumilative:Distance3.270Time22:53.10Pace6:59.91
Split 3:Distance0.460Time3:50.40Pace8:20.87 Cumilative:Distance3.730Time26:43.50Pace7:09.89
Split 4:Distance0.625Time3:23.90Pace5:26.24 Cumilative:Distance4.355Time30:07.40Pace6:55.02
Split 5:Distance2.645Time18:38.10Pace7:02.72 Cumilative:Distance7.000Time48:45.50Pace6:57.93

Neon Crocs 1 Miles: 12.00

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

Wed, Dec 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.11	0.00	0.00	2.00	13.11

Fast Running Friend Workout - 2019-12-18 13:25:02
Workout Totals: Distance13.107Time1:40:24.10Pace7:39.61
Total of 13. Did 8x0.25 down the canyon with Joseph and Jacob. We did 0.125 recovery, but ended up stopping a lot because Julia and William did a part of our workout (0.125 intervals), and they were frequently not there in time for us to start the interval, so we had to wait for them. So this, plus some tail wind, made it easier for us to run those intervals faster, and we were averaging around 74 instead of the target of 76. Benjamin did 6x0.375 with 0.25 recovery. His target was 1:39, and he was OK with the pace in the first 0.25, and then kept losing it and running 35s. He managed to do one in 1:38 thanks to the 63 opener, but most of them were around 1:41-1:42, and the last two were 1:44 and 1:43. Not a surprise, but it again highlighted his problem with speed endurance. We are going to work on it. Matthew decided to run another course record, and surprised me with 22:22 on the out and back 3 mile course with the splits of 7:32, 7:30, 7:20, with the last mile being uphill. He also did not seem to be working super-hard and was rather conversational.
Leg 1:Distance0.980Time8:25.70Pace8:36.02
Warm-up.
Leg 2:Distance2.875Time20:25.70Pace7:06.33
Workout.
Split 1:Distance0.250Time1:15.60Pace5:02.40 Cumilative:Distance0.250Time1:15.60Pace5:02.40
Split 2:Distance0.125Time1:13.20Pace9:45.60 Cumilative:Distance0.375Time2:28.80Pace6:36.80
Split 3:Distance0.250Time1:15.10Pace5:00.40 Cumilative:Distance0.625Time3:43.90Pace5:58.24
Split 4:Distance0.125Time1:27.40Pace11:39.20 Cumilative:Distance0.750Time5:11.30Pace6:55.07
Split 5:Distance0.250Time1:13.70Pace4:54.80 Cumilative:Distance1.000Time6:25.00Pace6:25.00
Split 6:Distance0.125Time1:24.80Pace11:18.40 Cumilative:Distance1.125Time7:49.80Pace6:57.60
Split 7:Distance0.250Time1:13.80Pace4:55.20 Cumilative:Distance1.375Time9:03.60Pace6:35.35
Split 8:Distance0.125Time1:28.30Pace11:46.40 Cumilative:Distance1.500Time10:31.90Pace7:01.27
Split 9:Distance0.250Time1:15.60Pace5:02.40 Cumilative:Distance1.750Time11:47.50Pace6:44.29
Split 10:Distance0.125Time1:34.60Pace12:36.80 Cumilative:Distance1.875Time13:22.10Pace7:07.79
Split 11:Distance0.250Time1:14.20Pace4:56.80 Cumilative:Distance2.125Time14:36.30Pace6:52.38
Split 12:Distance0.125Time1:45.90Pace14:07.20 Cumilative:Distance2.250Time16:22.20Pace7:16.53
Split 13:Distance0.250Time1:14.40Pace4:57.60 Cumilative:Distance2.500Time17:36.60Pace7:02.64
Split 14:Distance0.125Time1:36.00Pace12:48.00 Cumilative:Distance2.625Time19:12.60Pace7:19.09
Split 15:Distance0.250Time1:13.10Pace4:52.40 Cumilative:Distance2.875Time20:25.70Pace7:06.33

Leg 3:Distance5.252Time42:00.90Pace7:59.99
Cool-down with Benjamin, some with Joseph and Jacob.
Leg 4:Distance3.000Time22:22.20Pace7:27.40
With Stephen and Matthew.
Leg 5:Distance1.000Time7:09.60Pace7:09.60
With Stephen.

Neon Crocs 1 Miles: 13.11

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

Thu, Dec 19, 2019

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 - 2019-12-19 09:35:14
Workout Totals: Distance13.000Time1:38:46.60Pace7:35.89
Easy runs, more or less usual distances, total of 13.
Leg 1:Distance2.000Time15:41.30Pace7:50.65
I think this was with Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance2.000Time15:43.00Pace7:51.50
Same group minus Matthew.
Leg 3:Distance5.000Time35:54.10Pace7:10.82
Alone.
Leg 4:Distance4.000Time31:28.20Pace7:52.05
With Julia.

Neon Crocs 1 Miles: 13.00

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

Fri, Dec 20, 2019

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

Fast Running Friend Workout - 2019-12-20 09:54:46
Workout Totals: Distance12.000Time1:32:11.30Pace7:40.94
Easy runs except for Matthew's time trial. He was not mentally all there, so he was on pace at 1 K but then did not push hard enough and ended up with 6:44, 7 seconds off the record. He learned an important principle, though - if you want to run a record, you have to do it the record's way, not your way. Your way is rarely the record's way, because usually left to your own devices you will not focus as hard as you should and push yourself as hard as it takes to get the record.
Leg 1:Distance4.000Time31:14.10Pace7:48.52
With Jacob, part with Benjamin.
Leg 2:Distance4.000Time31:55.60Pace7:58.90
With Benjamin and Joseph.
Leg 3:Distance1.000Time6:44.20Pace6:44.20
Matthew's mile time trial.
Leg 4:Distance3.000Time22:17.40Pace7:25.80
With Benjamin.

Neon Crocs 1 Miles: 12.00

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

Sat, Dec 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.99	1.00	0.00	2.00	13.99

Fast Running Friend Workout - 2019-12-21 11:21:33
Workout Totals: Distance13.995Time1:49:19.40Pace7:48.70
Today Matthew repeated his mile time trial, except he ran the record's way following all of the pacing instructions. The result was much better - 6:34.2, a 3 second PR. Splits 1:35, 1:40, 1:40, 1:37. Benjamin, Joseph, Jacob, Bonnie, William, and Stephen helped pace him. Julia ran 800 in 3:19. Then Benjamin, Jacob, and I did 8x0.25 down the canyon. Joseph joined us for the first and the last one. The target was 76, which we did in the first, but then the rest of them went faster and we averaged around 73-74, in the last one I ran 69, Jacob, Joseph, and Benjamin did 68. I was surprised that I was able to do this workout. Then we ran more miles, total of 14 for me and Benjamin. Usual distances, more or less for the kids.
Leg 1:Distance1.000Time6:34.20Pace6:34.20
Matthew's time trial.
Leg 2:Distance0.980Time8:49.60Pace9:00.41
Warm-up with the kids.
Leg 3:Distance2.875Time19:48.50Pace6:53.39
8x0.25 with 0.125 rest down the canyon with Benjamin and Jacob, part with Joseph.
Split 1:Distance0.250Time1:16.20Pace5:04.80 Cumilative:Distance0.250Time1:16.20Pace5:04.80
Split 2:Distance0.125Time1:05.20Pace8:41.60 Cumilative:Distance0.375Time2:21.40Pace6:17.07
Split 3:Distance0.250Time1:14.10Pace4:56.40 Cumilative:Distance0.625Time3:35.50Pace5:44.80
Split 4:Distance0.125Time1:26.50Pace11:32.00 Cumilative:Distance0.750Time5:02.00Pace6:42.67
Split 5:Distance0.250Time1:13.50Pace4:54.00 Cumilative:Distance1.000Time6:15.50Pace6:15.50
Split 6:Distance0.125Time1:27.20Pace11:37.60 Cumilative:Distance1.125Time7:42.70Pace6:51.29
Split 7:Distance0.250Time1:13.70Pace4:54.80 Cumilative:Distance1.375Time8:56.40Pace6:30.11
Split 8:Distance0.125Time1:30.10Pace12:00.80 Cumilative:Distance1.500Time10:26.50Pace6:57.67
Split 9:Distance0.250Time1:13.30Pace4:53.20 Cumilative:Distance1.750Time11:39.80Pace6:39.89
Split 10:Distance0.125Time1:29.20Pace11:53.60 Cumilative:Distance1.875Time13:09.00Pace7:00.80
Split 11:Distance0.250Time1:11.50Pace4:46.00 Cumilative:Distance2.125Time14:20.50Pace6:44.94
Split 12:Distance0.125Time1:32.40Pace12:19.20 Cumilative:Distance2.250Time15:52.90Pace7:03.51
Split 13:Distance0.250Time1:14.50Pace4:58.00 Cumilative:Distance2.500Time17:07.40Pace6:50.96
Split 14:Distance0.125Time1:31.60Pace12:12.80 Cumilative:Distance2.625Time18:39.00Pace7:06.29
Split 15:Distance0.250Time1:09.50Pace4:38.00 Cumilative:Distance2.875Time19:48.50Pace6:53.39

Leg 4:Distance3.140Time26:07.90Pace8:19.33
Cool-down with Benjamin and Jacob.
Leg 5:Distance6.000Time47:59.20Pace7:59.87
More distance with Benjamin.

Neon Crocs 1 Miles: 13.99

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

Sun, Dec 22, 2019

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. The church meeting was short - just the Sacrament due to Christmas approaching. We went to our ward, and then to the Russian branch.

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

Mon, Dec 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.94	0.00	0.00	0.50	12.44

Fast Running Friend Workout - 2019-12-23 12:33:04
Workout Totals: Distance12.436Time1:38:05.10Pace7:53.23
400 time trials for the kids today. I paced Matthew to 82.3 PR. He opened in 19, then ran 20, 21, 22. Julia did 84.5. Stephen ran a PR of 77.9, splits 19, 18, 20, 20. Then Benjamin paced Joseph and Jacob. Jacob ran a PR of 64.5, splits 30.8, 33.7. Joseph kept up for the first 100, then more or less gave up and finished in 67.9. Total of 12 for me and Benjamin, usual distances more or less for the kids.
Leg 1:Distance1.050Time8:34.70Pace8:10.19
Warm-up.
Leg 2:Distance0.248Time1:22.30Pace5:31.85
Matthew's 400.
Leg 3:Distance0.248Time1:17.90Pace5:14.11
Stephen's 400.
Leg 4:Distance0.140Time1:07.90Pace8:05.00
Joseph and Jacob's 400 - ran across the field to give them splits.
Split 1:Distance0.070Time0:30.80Pace7:20.00 Cumilative:Distance0.070Time0:30.80Pace7:20.00
Split 2:Distance0.070Time0:33.70Pace8:01.43 Cumilative:Distance0.140Time1:04.50Pace7:40.71
Split 3:Distance0.000Time0:03.40Pace0:00.00 Cumilative:Distance0.140Time1:07.90Pace8:05.00

Leg 5:Distance1.250Time10:19.90Pace8:15.92
Cool-down with the kids.
Leg 6:Distance6.500Time51:26.90Pace7:54.91
More distance with Benjamin.
Leg 7:Distance3.000Time23:55.50Pace7:58.50
With Benjamin, Joseph, and Jacob.

Neon Crocs 1 Miles: 12.44

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

Tue, Dec 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.92	0.00	0.00	3.00	14.92

Fast Running Friend Workout - 2019-12-24 10:07:30
Workout Totals: Distance14.920Time1:58:38.00Pace7:57.08
Benjamin and I did a total of around 15 with him doing 3x2 miles and me doing 3x1 mile down the canyon. I did mine in 5:21, 5:22, 5:17. Benjamin's target was 5:20 pace for the first 1.5 then 70, and as fast as he could for the last 0.25. On the first one he ran 10:19 for 2 miles with the last two quarters in 71, 66. On the second one he ran exactly the same splits. On the third one he ran 69,63 for the last two quarters and a total time of 10:08. Matthew had a sore throat, ran only 1 mile. Otherwise usual distances for everybody.
Leg 1:Distance0.980Time8:07.20Pace8:17.14
Warm-up with Benjamin.
Leg 2:Distance7.500Time55:27.20Pace7:23.63
3x1 mile workout.
Split 1:Distance1.000Time5:21.20Pace5:21.20 Cumilative:Distance1.000Time5:21.20Pace5:21.20
Split 2:Distance2.250Time19:18.40Pace8:34.84 Cumilative:Distance3.250Time24:39.60Pace7:35.26
Split 3:Distance1.000Time5:22.80Pace5:22.80 Cumilative:Distance4.250Time30:02.40Pace7:04.09
Split 4:Distance2.250Time20:07.40Pace8:56.62 Cumilative:Distance6.500Time50:09.80Pace7:43.05
Split 5:Distance1.000Time5:17.40Pace5:17.40 Cumilative:Distance7.500Time55:27.20Pace7:23.63

Leg 3:Distance3.440Time31:10.00Pace9:03.60
Cool-down with Benjamin.
Leg 4:Distance2.000Time15:59.30Pace7:59.65
With Benjamin, Joseph, and Jacob.
Leg 5:Distance1.000Time7:54.30Pace7:54.30
With Benjamin, Joseph, Jacob, and Matthew.

Neon Crocs 1 Miles: 14.92

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

Wed, Dec 25, 2019

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 - 2019-12-25 15:35:12
Workout Totals: Distance12.000Time1:33:35.30Pace7:47.94
Easy runs, total of 12. Matthew still sick, ran only 1 mile. Otherwise usual distances for the kids.
Leg 1:Distance1.000Time8:16.30Pace8:16.30
With Matthew, Benjamin, and other kids I think.
Leg 2:Distance6.000Time47:05.30Pace7:50.88
With Benjamin, Joseph, and Jacob, part with other kids.
Leg 3:Distance5.000Time38:13.70Pace7:38.74
With Benjamin.

Neon Crocs 1 Miles: 12.00

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

Thu, Dec 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.04	0.00	0.00	0.96	12.00

Fast Running Friend Workout - 2019-12-26 09:56:40
Workout Totals: Distance12.000Time1:33:33.50Pace7:47.79
Normal runs more or less, total of 12, except we did some pickups in the middle. I realized that for all of our family members 400 speed correlates very well with the performance in all distances - actually almost perfectly. For example, multiplying historical all out 400 performances for our family members by 4.78 is giving me best mile performance around that time within 3 seconds almost in every single case. My take on this is - in order to run fast for a long time, you need to know how to run on a basic level of form, power, coordination, etc. If you know how to run, but lack the endurance, you will of course have a problem, but if you do not know how to run you will not achieve much in longer distances without learning how to run somehow no matter how capable you are on the aerobic and energy level. So you need to do something to learn how to run, and I figured we could spice up our base runs with some pickups in the middle and towards the end to recruit midgrade fibers and practice running technique specific to higher speeds. Regular distances for everybody except Matthew who ran only 1 mile.
Leg 1:Distance4.000Time30:42.50Pace7:40.63
With Benjamin and Jacob.
Split 1:Distance2.050Time16:35.40Pace8:05.56 Cumilative:Distance2.050Time16:35.40Pace8:05.56
Split 2:Distance0.250Time1:13.00Pace4:52.00 Cumilative:Distance2.300Time17:48.40Pace7:44.52
Split 3:Distance1.545Time12:03.50Pace7:48.28 Cumilative:Distance3.845Time29:51.90Pace7:46.03
Split 4:Distance0.155Time0:50.60Pace5:26.45 Cumilative:Distance4.000Time30:42.50Pace7:40.63

Leg 2:Distance4.000Time31:22.20Pace7:50.55
With Benjamin and Joseph.
Split 1:Distance2.050Time17:15.10Pace8:24.93 Cumilative:Distance2.050Time17:15.10Pace8:24.93
Split 2:Distance0.250Time1:15.90Pace5:03.60 Cumilative:Distance2.300Time18:31.00Pace8:03.04
Split 3:Distance1.545Time12:03.10Pace7:48.03 Cumilative:Distance3.845Time30:34.10Pace7:57.01
Split 4:Distance0.155Time0:48.10Pace5:10.32 Cumilative:Distance4.000Time31:22.20Pace7:50.55

Leg 3:Distance1.000Time8:00.00Pace8:00.00
With Matthew, Stephen, Benjamin and William.
Leg 4:Distance3.000Time23:28.80Pace7:49.60
With Benjamin, William, and Stephen. William had 57 for the uphill 0.155, Stephen got 64.
Split 1:Distance2.845Time22:31.70Pace7:55.11 Cumilative:Distance2.845Time22:31.70Pace7:55.11
Split 2:Distance0.155Time0:57.10Pace6:08.39 Cumilative:Distance3.000Time23:28.80Pace7:49.60

Neon Crocs 1 Miles: 12.00

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

Fri, Dec 27, 2019

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 - 2019-12-27 14:07:30
Workout Totals: Distance12.000Time1:33:27.00Pace7:47.25
Usual distances today, total of 12 for me. Matthew was sick, did not run.
Leg 1:Distance8.000Time1:01:52.50Pace7:44.06
With Benjamin and Jenny, I think part with the younger kids and Julia.
Leg 2:Distance1.000Time7:59.80Pace7:59.80
With Benjamin.
Leg 3:Distance3.000Time23:34.70Pace7:51.57
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

Sat, Dec 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.35	0.00	0.00	0.66	14.01

Fast Running Friend Workout - 2019-12-28 08:51:15
Workout Totals: Distance14.000Time1:46:05.10Pace7:34.65
Total of 14. Some with Chad, Benjamin, Joseph, Jacob, William, and Stephen. Did a couple of pickups - 0.5 in 2:35 (Chad and Benjamin 2:34, Jacob 2:36) with a progressive increase of pace. Then 0.155 uphill in 50.1 (Jacob 52). Also 0.155 uphill with William in 55.1. Benjamin did total of 16.
Leg 1:Distance8.000Time59:24.40Pace7:25.55
With Chad, Benjamin, and Jacob, part with Joseph.
Split 1:Distance5.480Time41:41.30Pace7:36.44 Cumilative:Distance5.480Time41:41.30Pace7:36.44
Split 2:Distance0.500Time2:35.10Pace5:10.20 Cumilative:Distance5.980Time44:16.40Pace7:24.21
Split 3:Distance1.865Time14:17.90Pace7:40.00 Cumilative:Distance7.845Time58:34.30Pace7:27.97
Split 4:Distance0.155Time0:50.10Pace5:23.23 Cumilative:Distance8.000Time59:24.40Pace7:25.55

Leg 2:Distance1.000Time7:43.20Pace7:43.20
With Chad.
Leg 3:Distance3.000Time23:17.60Pace7:45.87
With Chad.
Leg 4:Distance2.000Time15:39.90Pace7:49.95
Part alone, part with William and Stephen.
Split 1:Distance1.845Time14:44.80Pace7:59.57 Cumilative:Distance1.845Time14:44.80Pace7:59.57
Split 2:Distance0.155Time0:55.10Pace5:55.48 Cumilative:Distance2.000Time15:39.90Pace7:49.95

Neon Crocs 1 Miles: 14.00

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

Sun, Dec 29, 2019

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 for sacrament, then traded places with Sarah to watch the sick kids.

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

Mon, Dec 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Reduced distances for everybody including myself as a pre-caution against sickness. Only 8 miles for me.

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

Tue, Dec 31, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.35	0.00	0.00	0.66	10.01

Fast Running Friend Workout - 2019-12-31 15:06:10
Workout Totals: Distance10.000Time1:18:34.80Pace7:51.48
Total of 10, did some pickups. Did 0.155 in 46.1 with Benjamin pulling me, haven not run that fast in a while. Reduced mileage for the kids due to sickness in the home even though the older kids were not sick. Matthew is recovering, was able to run 7:45 mile.
Leg 1:Distance1.000Time7:45.20Pace7:45.20
With Joseph, Jacob, Benjamin, and Matthew.
Leg 2:Distance4.000Time31:56.40Pace7:59.10
With Benjamin, Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time17:12.10Pace8:23.46 Cumilative:Distance2.050Time17:12.10Pace8:23.46
Split 2:Distance0.250Time1:22.70Pace5:30.80 Cumilative:Distance2.300Time18:34.80Pace8:04.70
With William.
Split 3:Distance1.545Time12:25.60Pace8:02.59 Cumilative:Distance3.845Time31:00.40Pace8:03.85
Split 4:Distance0.155Time0:56.00Pace6:01.29 Cumilative:Distance4.000Time31:56.40Pace7:59.10
With William.

Leg 3:Distance5.000Time38:53.20Pace7:46.64
With Benjamin.
Split 1:Distance3.050Time24:36.10Pace8:03.97 Cumilative:Distance3.050Time24:36.10Pace8:03.97
Split 2:Distance0.250Time1:12.00Pace4:48.00 Cumilative:Distance3.300Time25:48.10Pace7:49.12
Split 3:Distance1.545Time12:19.00Pace7:58.32 Cumilative:Distance4.845Time38:07.10Pace7:52.05
Split 4:Distance0.155Time0:46.10Pace4:57.42 Cumilative:Distance5.000Time38:53.20Pace7:46.64

Neon Crocs 1 Miles: 10.00

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3334.33	99.54	344.71	119.43	3898.01

Navy Crocs Miles: 1102.54	Neon Crocs 2 Miles: 1576.28	Nike Double Stroller Miles: 4.00	Neon Crocs 1 Miles: 1179.83

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

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