Breaking the Wall

SLC Track Club Winter Series 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:	3010.45
Saucony Type A Lifetime Miles:						640.15
Bare Feet Lifetime Miles:						450.37
Nike Double Stroller Lifetime Miles:						124.59
Brown Crocs 4 Lifetime Miles:						1334.06
Amoji 1 Lifetime Miles:						732.60
Amoji 2 Lifetime Miles:						436.69
Amoji 3 Lifetime Miles:						380.67
Lopsie Sports Sandals Lifetime Miles:						818.02
Lopsie Sports Sandals 2 Lifetime Miles:						637.27
Iprome Garden Clogs Lifetime Miles:						346.18
Beslip Garden Clogs Lifetime Miles:						488.26
Joybees 1 Lifetime Miles:						1035.60
Madctoc Clogs Lifetime Miles:						698.29
Blue Crocs Lifetime Miles:						1164.32
Kimisant Black Clogs Lifetime Miles:						720.62
Black Crocs 2023 Lifetime Miles:						1743.12
White Slip Resistant Crocs Lifetime Miles:						759.93

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3427.06	75.74	301.90	163.86	3968.56

Neon Crocs 1 Miles: 1003.32	Neon Crocs 2 Miles: 40.41	Neon Crocs 3 Miles: 1657.61	Brown Crocs 3 Miles: 1169.36

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

Wed, Jan 01, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.85	0.00	0.16	0.00	10.01

Fast Running Friend Workout - 2020-01-01 15:33:17
Workout Totals: Distance10.000Time1:19:55.30Pace7:59.53
Another easy day of 10 for illness prevention.
Leg 1:Distance1.000Time8:16.00Pace8:16.00
With Joseph, Jacob, Benjamin, and Matthew.
Leg 2:Distance4.000Time33:19.30Pace8:19.83
With Joseph, Jacob, William, and Stephen.
Split 1:Distance3.845Time32:15.40Pace8:23.36 Cumilative:Distance3.845Time32:15.40Pace8:23.36
Split 2:Distance0.155Time1:03.90Pace6:52.26 Cumilative:Distance4.000Time33:19.30Pace8:19.83

Leg 3:Distance5.000Time38:20.00Pace7:40.00
With Benjamin.

Neon Crocs 1 Miles: 10.00

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

Thu, Jan 02, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.19	0.00	0.25	0.56	12.00

Fast Running Friend Workout - 2020-01-02 15:19:15
Workout Totals: Distance12.000Time1:37:25.00Pace8:07.08
Easy run with pickups for myself and the kids. 12 total for me and Benjamin. Kids are back more or less to usual distances.
Leg 1:Distance2.000Time17:02.10Pace8:31.05
With Benjamin, Joseph, Jacob, and Matthew.
Leg 2:Distance4.000Time31:06.80Pace7:46.70
With Joseph, Jacob, and Benjamin.
Split 1:Distance2.120Time16:44.20Pace7:53.68 Cumilative:Distance2.120Time16:44.20Pace7:53.68
Split 2:Distance0.250Time1:12.90Pace4:51.60 Cumilative:Distance2.370Time17:57.10Pace7:34.47
Split 3:Distance1.475Time12:22.90Pace8:23.66 Cumilative:Distance3.845Time30:20.00Pace7:53.34
Split 4:Distance0.155Time0:46.80Pace5:01.94 Cumilative:Distance4.000Time31:06.80Pace7:46.70

Leg 3:Distance4.000Time33:29.40Pace8:22.35
With Benjamin, William, and Stephen.
Split 1:Distance2.120Time17:33.10Pace8:16.75 Cumilative:Distance2.120Time17:33.10Pace8:16.75
Split 2:Distance0.250Time1:27.10Pace5:48.40 Cumilative:Distance2.370Time19:00.20Pace8:01.10
Split 3:Distance1.475Time13:31.30Pace9:10.03 Cumilative:Distance3.845Time32:31.50Pace8:27.54
Split 4:Distance0.155Time0:57.90Pace6:13.55 Cumilative:Distance4.000Time33:29.40Pace8:22.35

Leg 4:Distance2.000Time15:46.70Pace7:53.35
With Benjamin.

Neon Crocs 1 Miles: 12.00

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

Fri, Jan 03, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.19	0.00	0.00	0.81	12.00

Fast Running Friend Workout - 2020-01-03 15:16:39
Workout Totals: Distance12.000Time1:35:13.40Pace7:56.12
12 total, did some pickups, some pacing William and Stephen, some at my pace with Joseph. Usual distances for the kids. Mary went on her first run after getting the cold. Bella did not run, still recovering.
Leg 1:Distance2.000Time16:10.40Pace8:05.20
With Benjamin, Jacob, and Matthew.
Leg 2:Distance5.000Time39:59.00Pace7:59.80
With Benjamin, Jacob, William, and Stephen.
Split 1:Distance3.120Time24:55.60Pace7:59.36 Cumilative:Distance3.120Time24:55.60Pace7:59.36
Split 2:Distance0.250Time1:23.30Pace5:33.20 Cumilative:Distance3.370Time26:18.90Pace7:48.52
Split 3:Distance1.475Time12:41.60Pace8:36.34 Cumilative:Distance4.845Time39:00.50Pace8:03.08
Split 4:Distance0.155Time0:58.50Pace6:17.42 Cumilative:Distance5.000Time39:59.00Pace7:59.80

Leg 3:Distance5.000Time39:04.00Pace7:48.80
With Joseph.
Split 1:Distance3.120Time24:29.30Pace7:50.93 Cumilative:Distance3.120Time24:29.30Pace7:50.93
Split 2:Distance0.250Time1:13.10Pace4:52.40 Cumilative:Distance3.370Time25:42.40Pace7:37.69
Split 3:Distance1.475Time12:32.00Pace8:29.83 Cumilative:Distance4.845Time38:14.40Pace7:53.56
Split 4:Distance0.155Time0:49.60Pace5:20.00 Cumilative:Distance5.000Time39:04.00Pace7:48.80

Neon Crocs 1 Miles: 12.00

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

Sat, Jan 04, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.75	3.75	16.00

Fast Running Friend Workout - 2020-01-04 09:52:16
Workout Totals: Distance16.000Time2:03:50.90Pace7:44.43
Total of 16. Benjamin did 16 with 4x0.75 two up 4:10, 4:04, then down 3:37, 3:24. His back was tight but he eventually loosened up and got going. Jacob did total of 8. He and I did 4x0.75 as well - 4:49 (Joseph was holding us back), 4:30, 4:06, 3:59. Joseph got in trouble after throwing a fit after the first uphill interval, so I sent him to run home but I gave him a chance for redemption later. He had to do 2x0.75 uphill in 4:45 or faster each. To make things more interesting, I gave a structured rewards program to William and Stephen to keep up on the first interval. It worked well for all three of them. Stephen made it up to 0.5 in 3:08. William made it through the entire first interval in 4:38 closing in 90. Now that meant that Joseph could not run slower than 4:38 on the second interval, so he ran it in 4:36 and ended up with about 10 miles total. William and Stephen ran 5 total. Do not remember what Jenny and Julia did, but both of them have been sick and were on reduced mileage. Mary and Bella did their regular runs.
Leg 1:Distance8.000Time1:01:25.30Pace7:40.66
With Jacob, part with Benjamin, par with Joseph.
Split 1:Distance1.640Time13:07.30Pace8:00.06 Cumilative:Distance1.640Time13:07.30Pace8:00.06
Split 2:Distance0.750Time4:49.70Pace6:26.27 Cumilative:Distance2.390Time17:57.00Pace7:30.63
Split 3:Distance0.250Time2:18.10Pace9:12.40 Cumilative:Distance2.640Time20:15.10Pace7:40.27
Split 4:Distance0.750Time4:30.40Pace6:00.53 Cumilative:Distance3.390Time24:45.50Pace7:18.20
Split 5:Distance1.220Time10:53.70Pace8:55.82 Cumilative:Distance4.610Time35:39.20Pace7:44.03
Split 6:Distance0.750Time4:06.80Pace5:29.07 Cumilative:Distance5.360Time39:46.00Pace7:25.15
Split 7:Distance0.250Time2:34.00Pace10:16.00 Cumilative:Distance5.610Time42:20.00Pace7:32.76
Split 8:Distance0.750Time3:59.70Pace5:19.60 Cumilative:Distance6.360Time46:19.70Pace7:17.06
Split 9:Distance1.640Time15:05.60Pace9:12.20 Cumilative:Distance8.000Time1:01:25.30Pace7:40.66

Leg 2:Distance5.000Time38:32.70Pace7:42.54
With Benjamin, Joseph, William (part), and Stephen (part).
Split 1:Distance1.060Time9:08.90Pace8:37.83 Cumilative:Distance1.060Time9:08.90Pace8:37.83
Split 2:Distance0.750Time4:38.50Pace6:11.33 Cumilative:Distance1.810Time13:47.40Pace7:37.13
Split 3:Distance0.250Time2:34.00Pace10:16.00 Cumilative:Distance2.060Time16:21.40Pace7:56.41
Split 4:Distance0.750Time4:36.70Pace6:08.93 Cumilative:Distance2.810Time20:58.10Pace7:27.72
Split 5:Distance2.190Time17:34.60Pace8:01.55 Cumilative:Distance5.000Time38:32.70Pace7:42.54

Leg 3:Distance3.000Time23:52.90Pace7:57.63
With Benjamin and Matthew.

Neon Crocs 1 Miles: 16.00

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

Sun, Jan 05, 2020

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

Day of rest. Went to church. Fast Sunday.

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

Mon, Jan 06, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.25	0.16	12.01

Fast Running Friend Workout - 2020-01-06 08:27:11
Workout Totals: Distance12.000Time1:34:44.30Pace7:53.69
Total of 12, usual runs with pickups for the kids. William ran a PR for the uphill sprint - 52.7.
Leg 1:Distance4.000Time31:57.00Pace7:59.25
With Julia.
Leg 2:Distance2.000Time15:53.10Pace7:56.55
With Joseph, Jacob, and Matthew.
Leg 3:Distance4.000Time31:27.50Pace7:51.88
With William, Stephen, Joseph, and Jacob.
Split 1:Distance2.050Time16:30.50Pace8:03.17 Cumilative:Distance2.050Time16:30.50Pace8:03.17
Split 2:Distance0.250Time1:25.80Pace5:43.20 Cumilative:Distance2.300Time17:56.30Pace7:47.96
Split 3:Distance1.545Time12:38.50Pace8:10.94 Cumilative:Distance3.845Time30:34.80Pace7:57.19
Split 4:Distance0.155Time0:52.70Pace5:40.00 Cumilative:Distance4.000Time31:27.50Pace7:51.88

Leg 4:Distance2.000Time15:26.70Pace7:43.35
Part with Joseph and Jacob, part alone.

Neon Crocs 1 Miles: 12.00

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

Tue, Jan 07, 2020

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

Fast Running Friend Workout - 2020-01-07 08:25:51
Workout Totals: Distance12.000Time1:32:06.70Pace7:40.56
Total of 12. Ran with Julia in the AM, then did a workout with Jacob in the PM. We ran a total of 8 with 4x0.75 in the middle, 2 up the canyon, 2 down - 4:25, 4:25, 4:00, 4:10. On the last one he ran out of juice. Benjamin tried a workout but was too stiff/cold/sleepy and after running 0.75 down once in 3:56 decided to try it another day. Joseph, William, and Stephen did their usual run with pickups. Matthew did his usual 2 miles. Julia is training normally, Jenny, however, still has a cold and is on reduced mileage.
Leg 1:Distance4.000Time32:35.30Pace8:08.82
With Julia.
Leg 2:Distance8.000Time59:31.40Pace7:26.43
With Jacob.
Split 1:Distance1.700Time12:57.10Pace7:37.12 Cumilative:Distance1.700Time12:57.10Pace7:37.12
Split 2:Distance0.750Time4:25.40Pace5:53.87 Cumilative:Distance2.450Time17:22.50Pace7:05.51
Split 3:Distance0.250Time2:29.20Pace9:56.80 Cumilative:Distance2.700Time19:51.70Pace7:21.37
Split 4:Distance0.750Time4:25.10Pace5:53.47 Cumilative:Distance3.450Time24:16.80Pace7:02.26
Split 5:Distance1.100Time9:34.10Pace8:41.91 Cumilative:Distance4.550Time33:50.90Pace7:26.35
Split 6:Distance0.750Time4:00.80Pace5:21.07 Cumilative:Distance5.300Time37:51.70Pace7:08.62
Split 7:Distance0.250Time2:41.40Pace10:45.60 Cumilative:Distance5.550Time40:33.10Pace7:18.40
Split 8:Distance0.750Time4:10.20Pace5:33.60 Cumilative:Distance6.300Time44:43.30Pace7:05.92
Split 9:Distance1.700Time14:48.10Pace8:42.41 Cumilative:Distance8.000Time59:31.40Pace7:26.43

Neon Crocs 1 Miles: 12.00

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

Wed, Jan 08, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	2.25	0.75	12.00

Fast Running Friend Workout - 2020-01-08 08:25:08
Workout Totals: Distance12.000Time1:33:12.80Pace7:46.07
Total of 12. A repetition of yesterday, except Joseph and Jacob traded roles. Joseph ran the first interval in 4:36 uphill, which was decent, then got a side ache and could barely move on the next 3 intervals. I still had him finish the workout for the purpose of character development. Benjamin was able to do a decent workout today. Started with 0.75 down in 3:54 instead of 3:36, but then got into the groove and did 4x0.375 in 1:42, 1:42 (headwind), 1:40, 1:39. Julia was tired today, ran only 4 miles. Jenny still recovering from the cold, also only 4 miles.
Leg 1:Distance4.000Time32:43.00Pace8:10.75
With Julia.
Leg 2:Distance8.000Time1:00:29.80Pace7:33.72
With Joseph.
Split 1:Distance1.700Time12:57.00Pace7:37.06 Cumilative:Distance1.700Time12:57.00Pace7:37.06
Split 2:Distance0.750Time4:36.00Pace6:08.00 Cumilative:Distance2.450Time17:33.00Pace7:09.80
Split 3:Distance0.250Time2:26.10Pace9:44.40 Cumilative:Distance2.700Time19:59.10Pace7:24.11
Split 4:Distance0.750Time4:47.90Pace6:23.87 Cumilative:Distance3.450Time24:47.00Pace7:11.01
Split 5:Distance1.100Time9:36.10Pace8:43.73 Cumilative:Distance4.550Time34:23.10Pace7:33.43
Split 6:Distance0.750Time4:28.50Pace5:58.00 Cumilative:Distance5.300Time38:51.60Pace7:19.92
Split 7:Distance0.250Time2:14.10Pace8:56.40 Cumilative:Distance5.550Time41:05.70Pace7:24.27
Split 8:Distance0.750Time4:20.70Pace5:47.60 Cumilative:Distance6.300Time45:26.40Pace7:12.76
Split 9:Distance1.700Time15:03.40Pace8:51.41 Cumilative:Distance8.000Time1:00:29.80Pace7:33.72

Neon Crocs 1 Miles: 12.00

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

Thu, Jan 09, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.00	0.40	12.00

Fast Running Friend Workout - 2020-01-09 09:37:18
Workout Totals: Distance12.000Time1:33:09.70Pace7:45.81
Usual 12 total, usual runs for the kids with the pickups. We do a quarter down the canyon, and 0.155 uphill at the end.
Leg 1:Distance4.000Time30:43.10Pace7:40.77
With Julia.
Leg 2:Distance2.000Time15:58.80Pace7:59.40
With Matthew, Joseph, and Jacob.
Leg 3:Distance4.000Time31:29.80Pace7:52.45
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:16.70Pace7:56.44 Cumilative:Distance2.050Time16:16.70Pace7:56.44
Split 2:Distance0.250Time1:21.60Pace5:26.40 Cumilative:Distance2.300Time17:38.30Pace7:40.13
Split 3:Distance1.545Time12:54.80Pace8:21.49 Cumilative:Distance3.845Time30:33.10Pace7:56.75
Split 4:Distance0.155Time0:56.70Pace6:05.81 Cumilative:Distance4.000Time31:29.80Pace7:52.45

Leg 4:Distance2.000Time14:58.00Pace7:29.00
Alone.

Neon Crocs 1 Miles: 12.00

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

Fri, Jan 10, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.00	0.40	12.00

Fast Running Friend Workout - 2020-01-10 08:17:40
Workout Totals: Distance12.000Time1:32:43.80Pace7:43.65
Total of 12. More or less a repeat of yesterday.
Leg 1:Distance4.000Time30:47.40Pace7:41.85
With Julia.
Leg 2:Distance2.000Time15:43.40Pace7:51.70
With Joseph, Jacob, and Matthew.
Leg 3:Distance4.000Time31:13.90Pace7:48.48
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:58.90Pace7:47.76 Cumilative:Distance2.050Time15:58.90Pace7:47.76
Split 2:Distance0.250Time1:17.20Pace5:08.80 Cumilative:Distance2.300Time17:16.10Pace7:30.48
Split 3:Distance1.545Time13:06.90Pace8:29.32 Cumilative:Distance3.845Time30:23.00Pace7:54.12
Split 4:Distance0.155Time0:50.90Pace5:28.39 Cumilative:Distance4.000Time31:13.90Pace7:48.48

Leg 4:Distance2.000Time14:59.10Pace7:29.55
Alone.

Neon Crocs 1 Miles: 12.00

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

Sat, Jan 11, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	2.00	2.00	17.00

Fast Running Friend Workout - 2020-01-11 09:20:21
Workout Totals: Distance17.000Time2:11:04.20Pace7:42.60
Total of 17. Did a workout with Joseph and Jacob 4x0.75 2 up 2 down (4:40, 4:48, 4:16, 4:13). Chad did it a bit faster closing the last two 3:51, Zach was a bit ahead Chad on the last 2, and a bit ahead of us on the first 2, Benjamin did 4:25 (off 80 seconds closing quarter), 4:00, 3:34, 3:34. On the last one he ran out of juice due to not being able to sleep for some weird reason Friday night. Then Chad and I paced William and Stephen in their workout. We ran 0.5 in 3:12 uphill with William, but Stephen panicked and could not keep up after the first quarter in 1:34. Then we paced William on the downhill in 2:39, Stephen helped him by running the last quarter in 79. Jenny is still on reduced mileage due to a cold and school stress. Julia started BYU, today was the end of her first week.
Leg 1:Distance8.000Time1:00:20.90Pace7:32.61
With Benjamin, Zach, Chad, Joseph, and Jacob.
Split 1:Distance1.700Time13:08.10Pace7:43.59 Cumilative:Distance1.700Time13:08.10Pace7:43.59
Split 2:Distance0.750Time4:40.80Pace6:14.40 Cumilative:Distance2.450Time17:48.90Pace7:16.29
Split 3:Distance0.250Time2:42.00Pace10:48.00 Cumilative:Distance2.700Time20:30.90Pace7:35.89
Split 4:Distance0.750Time4:48.10Pace6:24.13 Cumilative:Distance3.450Time25:19.00Pace7:20.29
Split 5:Distance1.100Time9:16.40Pace8:25.82 Cumilative:Distance4.550Time34:35.40Pace7:36.13
Split 6:Distance0.750Time4:16.40Pace5:41.87 Cumilative:Distance5.300Time38:51.80Pace7:19.96
Split 7:Distance0.250Time2:35.20Pace10:20.80 Cumilative:Distance5.550Time41:27.00Pace7:28.11
Split 8:Distance0.750Time4:13.80Pace5:38.40 Cumilative:Distance6.300Time45:40.80Pace7:15.05
Split 9:Distance1.700Time14:40.10Pace8:37.71 Cumilative:Distance8.000Time1:00:20.90Pace7:32.61

Leg 2:Distance6.000Time46:45.00Pace7:47.50
With Chad, William, and Stephen.
Split 1:Distance1.700Time14:19.20Pace8:25.41 Cumilative:Distance1.700Time14:19.20Pace8:25.41
Split 2:Distance0.500Time3:12.30Pace6:24.60 Cumilative:Distance2.200Time17:31.50Pace7:57.95
Split 3:Distance1.600Time13:11.20Pace8:14.50 Cumilative:Distance3.800Time30:42.70Pace8:04.92
Split 4:Distance0.500Time2:39.20Pace5:18.40 Cumilative:Distance4.300Time33:21.90Pace7:45.56
Split 5:Distance1.700Time13:23.10Pace7:52.41 Cumilative:Distance6.000Time46:45.00Pace7:47.50

Leg 3:Distance3.000Time23:58.30Pace7:59.43
With Matthew.

Neon Crocs 1 Miles: 17.00

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

Sun, Jan 12, 2020

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 13, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.00	0.40	12.00

Fast Running Friend Workout - 2020-01-13 08:34:15
Workout Totals: Distance12.000Time1:35:04.00Pace7:55.33
Usual 12 miles with pickups. Stephen ran a PR for the uphill sprint - 54.8.
Leg 1:Distance4.000Time32:00.20Pace8:00.05
With Julia.
Leg 2:Distance1.000Time9:07.00Pace9:07.00
Part with Sarah and Mary, part alone.
Leg 3:Distance2.000Time15:11.60Pace7:35.80
With Joseph, Jacob, and Matthew.
Leg 4:Distance4.000Time30:53.20Pace7:43.30
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:16.40Pace7:56.29 Cumilative:Distance2.050Time16:16.40Pace7:56.29
Split 2:Distance0.250Time1:23.30Pace5:33.20 Cumilative:Distance2.300Time17:39.70Pace7:40.74
Split 3:Distance1.545Time12:18.70Pace7:58.12 Cumilative:Distance3.845Time29:58.40Pace7:47.72
Split 4:Distance0.155Time0:54.80Pace5:53.55 Cumilative:Distance4.000Time30:53.20Pace7:43.30

Leg 5:Distance1.000Time7:52.00Pace7:52.00
With Joseph.

Neon Crocs 1 Miles: 12.00

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

Tue, Jan 14, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.19	0.00	0.00	0.81	12.00

Fast Running Friend Workout - 2020-01-14 08:54:58
Workout Totals: Distance12.000Time1:32:38.40Pace7:43.20
Usual 12 with the kids, except I did it all at once, and kids ran in shifts. We changed things around because of the rain/snow forecast in the afternoon.
Leg 1:Distance4.000Time30:55.20Pace7:43.80
With Julia.
Leg 2:Distance4.000Time31:52.90Pace7:58.23
With Jacob and William.
Split 1:Distance2.050Time16:42.00Pace8:08.78 Cumilative:Distance2.050Time16:42.00Pace8:08.78
Split 2:Distance0.250Time1:20.20Pace5:20.80 Cumilative:Distance2.300Time18:02.20Pace7:50.52
Split 3:Distance1.545Time12:58.70Pace8:24.01 Cumilative:Distance3.845Time31:00.90Pace8:03.98
Split 4:Distance0.155Time0:52.00Pace5:35.48 Cumilative:Distance4.000Time31:52.90Pace7:58.23

Leg 3:Distance4.000Time29:50.30Pace7:27.58
With Joseph.
Split 1:Distance2.050Time15:30.90Pace7:34.10 Cumilative:Distance2.050Time15:30.90Pace7:34.10
Split 2:Distance0.250Time1:14.50Pace4:58.00 Cumilative:Distance2.300Time16:45.40Pace7:17.13
Split 3:Distance1.545Time12:14.70Pace7:55.53 Cumilative:Distance3.845Time29:00.10Pace7:32.56
Split 4:Distance0.155Time0:50.20Pace5:23.87 Cumilative:Distance4.000Time29:50.30Pace7:27.58

Neon Crocs 1 Miles: 12.00

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

Wed, Jan 15, 2020

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

Fast Running Friend Workout - 2020-01-15 09:01:47
Workout Totals: Distance12.000Time1:30:27.50Pace7:32.29
12 total, did 8 miles with 4x0.75 2 up 2 down with Jacob - 4:35, 4:29, 4:08, 4:02. He got a side ache and struggled in the last two. Joseph, William, and Stephen did the usual run with two pickups. Matthew did the usual 2 miles.
Leg 1:Distance4.000Time30:54.90Pace7:43.73
With Julia.
Leg 2:Distance8.000Time59:32.60Pace7:26.57
Workout with Jacob.
Split 1:Distance1.700Time13:01.30Pace7:39.59 Cumilative:Distance1.700Time13:01.30Pace7:39.59
Split 2:Distance0.750Time4:35.90Pace6:07.87 Cumilative:Distance2.450Time17:37.20Pace7:11.51
Split 3:Distance0.250Time2:43.10Pace10:52.40 Cumilative:Distance2.700Time20:20.30Pace7:31.96
Split 4:Distance0.750Time4:29.60Pace5:59.47 Cumilative:Distance3.450Time24:49.90Pace7:11.86
Split 5:Distance1.100Time9:58.80Pace9:04.36 Cumilative:Distance4.550Time34:48.70Pace7:39.05
Split 6:Distance0.750Time4:08.60Pace5:31.47 Cumilative:Distance5.300Time38:57.30Pace7:21.00
Split 7:Distance0.250Time2:28.30Pace9:53.20 Cumilative:Distance5.550Time41:25.60Pace7:27.86
Split 8:Distance0.750Time4:02.10Pace5:22.80 Cumilative:Distance6.300Time45:27.70Pace7:12.97
Split 9:Distance1.700Time14:04.90Pace8:17.00 Cumilative:Distance8.000Time59:32.60Pace7:26.57

Neon Crocs 1 Miles: 12.00

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

Thu, Jan 16, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.85	0.00	0.00	3.15	12.00

Fast Running Friend Workout - 2020-01-16 09:15:32
Workout Totals: Distance12.000Time1:28:51.40Pace7:24.28
Same as yesterday, more or less, except Joseph and Jacob traded places. We did 4:34, 4:34, 4:17, 4:03. Joseph struggled with a side ache in the third interval, but then in the last one was able to relax and run a good time. As we finished, we met Jacob, William, and Stephen. William ran 73 for the 0.25 and Stephen 79. We joined them in the uphill sprint pacing Stephen, which we did in 55.5.
Leg 1:Distance4.000Time30:32.20Pace7:38.05
With Julia.
Leg 2:Distance8.000Time58:19.20Pace7:17.40
With Joseph, part also with Jacob, William, and Stephen.
Split 1:Distance1.700Time12:51.60Pace7:33.88 Cumilative:Distance1.700Time12:51.60Pace7:33.88
Split 2:Distance0.750Time4:34.50Pace6:06.00 Cumilative:Distance2.450Time17:26.10Pace7:06.98
Split 3:Distance0.250Time2:37.80Pace10:31.20 Cumilative:Distance2.700Time20:03.90Pace7:25.89
Split 4:Distance0.750Time4:34.80Pace6:06.40 Cumilative:Distance3.450Time24:38.70Pace7:08.61
Split 5:Distance1.100Time9:15.90Pace8:25.36 Cumilative:Distance4.550Time33:54.60Pace7:27.16
Split 6:Distance0.750Time4:17.30Pace5:43.07 Cumilative:Distance5.300Time38:11.90Pace7:12.43
Split 7:Distance0.250Time2:22.00Pace9:28.00 Cumilative:Distance5.550Time40:33.90Pace7:18.54
Split 8:Distance0.750Time4:03.10Pace5:24.13 Cumilative:Distance6.300Time44:37.00Pace7:04.92
Split 9:Distance1.545Time12:46.70Pace8:16.25 Cumilative:Distance7.845Time57:23.70Pace7:18.97
Split 10:Distance0.155Time0:55.50Pace5:58.06 Cumilative:Distance8.000Time58:19.20Pace7:17.40

Neon Crocs 1 Miles: 12.00

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

Fri, Jan 17, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.00	0.47	12.07

Fast Running Friend Workout - 2020-01-17 13:34:44
Workout Totals: Distance12.062Time1:34:40.70Pace7:50.96
12 total as usual. Armando ran with us today. Matthew insisted on going to the track, but it was good only for a 100 meter sprint, which he did in 18.5. We ran home after that and did our usual pickups on our course.
Leg 1:Distance1.000Time8:22.10Pace8:22.10
With Matthew, Joseph, Jacob, and Armando.
Leg 2:Distance0.062Time0:18.50Pace4:58.39
With Matthew, Joseph, Jacob, and Armando.
Leg 3:Distance1.000Time7:57.50Pace7:57.50
With Matthew, Joseph, Jacob, and Armando.
Leg 4:Distance4.000Time31:26.70Pace7:51.68
With William, Stephen, Joseph, Jacob, and Armando.
Split 1:Distance2.050Time16:29.00Pace8:02.44 Cumilative:Distance2.050Time16:29.00Pace8:02.44
Split 2:Distance0.250Time1:22.50Pace5:30.00 Cumilative:Distance2.300Time17:51.50Pace7:45.87
Split 3:Distance1.545Time12:39.30Pace8:11.46 Cumilative:Distance3.845Time30:30.80Pace7:56.15
Split 4:Distance0.155Time0:55.90Pace6:00.65 Cumilative:Distance4.000Time31:26.70Pace7:51.68

Leg 5:Distance2.000Time16:22.00Pace8:11.00
With Armando, part with Joseph and Jacob.
Leg 6:Distance4.000Time30:13.90Pace7:33.48
With Julia.

Neon Crocs 1 Miles: 12.06

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

Sat, Jan 18, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.85	0.00	1.00	3.25	17.10

Fast Running Friend Workout - 2020-01-18 09:35:08
Workout Totals: Distance17.098Time2:13:57.50Pace7:50.08
Total of 17, did the 4x0.75 workout with Joseph and Jacob, we got 4:41, 4:40, 4:08, 4:06, overall I think the most consistent performance for Joseph. Benjamin was recovering from the cold, so he did it a bit slower than planned - 4:22, 4:18, 3:44, 3:41. Zach did the last 3 with him. William did 5:55 mile down the canyon in the middle of 6, Stephen did 2:57 0.5 with him in the middle of his 5. Armando ran around 6:10. Matthew insisted on going to the track to do a mile time trial, but he did not have it today. I had him run a fast quarter to end the day on a good note, and he did 85.
Leg 1:Distance8.000Time1:00:52.20Pace7:36.52
With Joseph, Jacob, Benjamin, Zach, and Armando.
Split 1:Distance1.700Time13:51.40Pace8:09.06 Cumilative:Distance1.700Time13:51.40Pace8:09.06
Split 2:Distance0.750Time4:41.90Pace6:15.87 Cumilative:Distance2.450Time18:33.30Pace7:34.41
Split 3:Distance0.250Time2:44.50Pace10:58.00 Cumilative:Distance2.700Time21:17.80Pace7:53.26
Split 4:Distance0.750Time4:40.00Pace6:13.33 Cumilative:Distance3.450Time25:57.80Pace7:31.54
Split 5:Distance1.100Time9:36.70Pace8:44.27 Cumilative:Distance4.550Time35:34.50Pace7:49.12
Split 6:Distance0.750Time4:08.90Pace5:31.87 Cumilative:Distance5.300Time39:43.40Pace7:29.70
Split 7:Distance0.250Time2:49.60Pace11:18.40 Cumilative:Distance5.550Time42:33.00Pace7:40.00
Split 8:Distance0.750Time4:06.50Pace5:28.67 Cumilative:Distance6.300Time46:39.50Pace7:24.37
Split 9:Distance1.700Time14:12.70Pace8:21.59 Cumilative:Distance8.000Time1:00:52.20Pace7:36.52

Leg 2:Distance6.000Time47:51.50Pace7:58.58
With William and Armando, part with Stephen.
Split 1:Distance3.050Time25:14.40Pace8:16.52 Cumilative:Distance3.050Time25:14.40Pace8:16.52
Split 2:Distance1.000Time5:55.70Pace5:55.70 Cumilative:Distance4.050Time31:10.10Pace7:41.75
Split 3:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.050Time31:10.10Pace7:41.75
Split 4:Distance1.950Time16:41.40Pace8:33.54 Cumilative:Distance6.000Time47:51.50Pace7:58.58

Leg 3:Distance1.050Time9:12.50Pace8:46.19
With Matthew and Benjamin.
Leg 4:Distance0.800Time5:39.90Pace7:04.87
With Matthew and Benjamin.
Leg 5:Distance0.248Time1:25.60Pace5:45.16
With Matthew and Benjamin.
Leg 6:Distance1.000Time8:55.80Pace8:55.80
With Matthew and Benjamin.

Neon Crocs 1 Miles: 17.10

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

Sun, Jan 19, 2020

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 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.60	1.00	0.00	0.40	12.00

Fast Running Friend Workout - 2020-01-20 13:58:53
Workout Totals: Distance12.000Time1:32:47.60Pace7:43.97
Usual 12 with pickups, usual distances for the kids. With Julia we have been doing the run at a faster pace but with stops every 0.75 miles after the first mile. For one reason or another this seems to work better than running straight at a slower pace. Need to figure out what is going on. For some reason she struggles to breathe and starts wheezing at speeds as slow as 8:00 per mile. I figure the best way to attack it is just put her through the struggle and see if she can learn to relax and pull in the air. Matthew insisted on going to the canyon today, so we had him run a fast mile down - he ran a canyon PR of 6:29.
Leg 1:Distance4.000Time30:06.40Pace7:31.60
With Julia.
Leg 2:Distance1.000Time6:29.60Pace6:29.60
With Matthew, Joseph, and Jacob down the canyon.
Leg 3:Distance1.000Time8:26.20Pace8:26.20
Same group coming back to the car.
Leg 4:Distance4.000Time31:58.70Pace7:59.68
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:21.30Pace7:58.68 Cumilative:Distance2.050Time16:21.30Pace7:58.68
Split 2:Distance0.250Time1:15.00Pace5:00.00 Cumilative:Distance2.300Time17:36.30Pace7:39.26
Split 3:Distance1.545Time13:32.80Pace8:46.08 Cumilative:Distance3.845Time31:09.10Pace8:06.11
Split 4:Distance0.155Time0:49.60Pace5:20.00 Cumilative:Distance4.000Time31:58.70Pace7:59.68

Leg 5:Distance2.000Time15:46.70Pace7:53.35
Alone.

Neon Crocs 1 Miles: 12.00

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

Tue, Jan 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	1.50	0.00	13.25

Fast Running Friend Workout - 2020-01-21 09:35:37
Workout Totals: Distance13.250Time1:41:05.70Pace7:37.79
12 total. Did 1.5 down the canyon with Joseph and Jacob in the middle of their 7 in 8:23.
Leg 1:Distance4.000Time30:37.40Pace7:39.35
With Julia
Leg 2:Distance0.250Time2:34.20Pace10:16.80
With Bella.
Leg 3:Distance7.000Time52:28.30Pace7:29.76
With Joseph and Jacob, part with William and Stephen.
Split 1:Distance3.550Time27:39.10Pace7:47.35 Cumilative:Distance3.550Time27:39.10Pace7:47.35
Split 2:Distance1.500Time8:23.70Pace5:35.80 Cumilative:Distance5.050Time36:02.80Pace7:08.28
Split 3:Distance1.950Time16:25.50Pace8:25.38 Cumilative:Distance7.000Time52:28.30Pace7:29.76

Leg 4:Distance2.000Time15:25.80Pace7:42.90
With Matthew.

Neon Crocs 1 Miles: 13.25

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

Wed, Jan 22, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.00	0.40	12.00

Fast Running Friend Workout - 2020-01-22 08:31:59
Workout Totals: Distance12.000Time1:30:39.70Pace7:33.31
12 total, more or less usual runs with pickups.
Leg 1:Distance4.000Time30:32.60Pace7:38.15
With Julia.
Leg 2:Distance4.000Time30:49.00Pace7:42.25
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:01.80Pace7:49.17 Cumilative:Distance2.050Time16:01.80Pace7:49.17
Split 2:Distance0.250Time1:21.70Pace5:26.80 Cumilative:Distance2.300Time17:23.50Pace7:33.70
Split 3:Distance1.545Time12:34.90Pace8:08.61 Cumilative:Distance3.845Time29:58.40Pace7:47.72
Split 4:Distance0.155Time0:50.60Pace5:26.45 Cumilative:Distance4.000Time30:49.00Pace7:42.25

Leg 3:Distance4.000Time29:18.10Pace7:19.52
Part with Joseph, Jacob, and Matthew, part alone.

Neon Crocs 1 Miles: 12.00

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

Thu, Jan 23, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.60	0.00	1.00	0.40	11.00

Fast Running Friend Workout - 2020-01-23 08:22:30
Workout Totals: Distance11.000Time1:22:01.70Pace7:27.43
Usual runs with pickups, taper for Joseph, Jacob, and William (reduced mileage), a bit less for me as well. Matthew did a mile down the canyon with the target of 6:00 to failure, then stop, rest for HR to drop to 120, then repeat. He was able to get through the mile in 5:59 with only 2 stops, one at 0.375, and one at 0.75. It took him about 2 minutes or so both times to drop his HR to 120, which I think is quite remarkable for a 7 year old. Maybe not quite Jakob Ingebrigsten remarkable, but still remarkable.
Leg 1:Distance4.000Time30:05.70Pace7:31.43
With Julia.
Leg 2:Distance4.000Time30:29.90Pace7:37.48
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:42.50Pace7:39.76 Cumilative:Distance2.050Time15:42.50Pace7:39.76
Split 2:Distance0.250Time1:20.50Pace5:22.00 Cumilative:Distance2.300Time17:03.00Pace7:24.78
Split 3:Distance1.545Time12:32.00Pace8:06.73 Cumilative:Distance3.845Time29:35.00Pace7:41.64
Split 4:Distance0.155Time0:54.90Pace5:54.19 Cumilative:Distance4.000Time30:29.90Pace7:37.48

Leg 3:Distance1.000Time5:59.10Pace5:59.10
With William, and Matthew down the canyon with 2 stops.
Leg 4:Distance1.000Time8:00.30Pace8:00.30
With William and Matthew up the canyon.
Leg 5:Distance1.000Time7:26.70Pace7:26.70
With William.

Neon Crocs 1 Miles: 11.00

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

Fri, Jan 24, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.89	0.00	0.00	0.40	8.29

Fast Running Friend Workout - 2020-01-24 08:25:48
Workout Totals: Distance8.298Time1:03:19.70Pace7:37.91

Leg 1:Distance4.000Time29:51.00Pace7:27.75
With Julia.
Leg 2:Distance2.000Time15:10.20Pace7:35.10
With Stephen.
Split 1:Distance1.845Time14:13.70Pace7:42.71 Cumilative:Distance1.845Time14:13.70Pace7:42.71
Split 2:Distance0.155Time0:56.50Pace6:04.52 Cumilative:Distance2.000Time15:10.20Pace7:35.10

Leg 3:Distance1.050Time8:45.90Pace8:20.86
With Benjamin and Matthew.
Leg 4:Distance0.248Time1:25.50Pace5:44.76
With Benjamin and Matthew.
Leg 5:Distance1.000Time8:07.10Pace8:07.10
With Benjamin and Matthew.

Neon Crocs 1 Miles: 8.30

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

Sat, Jan 25, 2020

Race: SLC Track Club Winter Series 5 K (3.107 Miles) 00:18:11, Place overall: 22, Place in age division: 8

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	1.16	0.00	3.29	15.51

Fast Running Friend Workout - 2020-01-25 09:24:34
Workout Totals: Distance15.509Time1:56:27.00Pace7:30.51
SLC Track Club Winter Series 5 K, 18:11, 22nd overall, 8th master. Benjamin won with 15:39 thanks to the closing mile in 4:57. Jacob got a PR of 17:51 (16th). Joseph got a PR as well, 18:04, William 19:54 (44th). Father and 4 sons average was 17:55. Top finishers: 1 Benjamin Pachev;20;00:15:39.3 2 Jace Nye;35;00:15:44.9 3 Teren Jameson;42;00:15:51.6 4 Fritz Van De Kamp;40;00:15:52.7 5 Melchor Suaste;42;00:15:53.2 6 Nathan Hornok;41;00:15:59.1 7 Matthew Gulden;32;00:17:02.4 8 Thatcher Olson;29;00:17:05.8 9 Charles Lambrix;32;00:17:10.3 10 Kyle Barrett;31;00:17:27.4 11 Riley McCarter;19;00:17:28.2 12 Stephen Robinson;44;00:17:28.4 13 Scott Daw;34;00:17:36.2 14 David Taylor;51;00:17:38.4 15 David Nierenberg;37;00:17:48.7 16 Jacob Pachev;13;00:17:51.0 17 STEPHEN GLOD;18;00:17:55.1 18 Levi Pace;36;00:17:57.1 19 Taylor Call;26;00:18:01.9 20 Joseph Pachev;15;00:18:04.1 21 Mark Payne;47;00:18:08.6 22 Alexander Pachev;46;00:18:11.3 23 Matthew Nelli;26;00:18:23.3 24 Jon Hansen;30;00:18:32.2 25 Ryan Timme;32;00:18:41.8 26 Janel Zick;28;00:18:42.0 I hoped to be able to hold an even pace, but for some reason in spite of feeling quite comfortable in the first half of the race, lost steam after the turnaround and could not get myself to go. Splits were 8:53, 9:19 by my watch. Still faster than last year, though last year I had just barely recovered from a cold, and the temperature was colder as well. But on the other hand I am a year older. I timed the first mile in 5:40, Joseph and Jacob were with me at that point. Then Jacob sped up, and hit the first half in 8:46. He lost some steam in the last mile, but still held on to run a PR of 17:51. Joseph stayed with me longer, but right after the turnaround gapped me, and I was not able to close it. He also got a small PR of 18:04. William struggled to get going today, and ran 19:54 with more or less even splits. Benjamin, on the other hand, had a great race. He stayed with the pack going through the mile in 5:01, and then second mile in 5:08. Nate made a move, but then Benjamin and the rest of the pack closed it. Then he started throwing surges with a mile to go, and gapped everybody except Jace Nye. With about half mile left, he was able to gap Jace as well, and maintained the lead. Closing mile in 4:57 into a headwind. I was quite happy with that. Ran more distance Julia and Matthew afterwards. Matthew did a tempo run of sorts on the track - 1 mile in 6:43 holding the pace very evenly, which I also was happy about.
Leg 1:Distance2.189Time17:28.00Pace7:58.76
Warm-up with Benjamin and David Taylor, part with Joseph, Jacob, William, and Chad.
Split 1:Distance1.419Time11:21.30Pace8:00.13 Cumilative:Distance1.419Time11:21.30Pace8:00.13
Split 2:Distance0.110Time0:35.10Pace5:19.09 Cumilative:Distance1.529Time11:56.40Pace7:48.54
Split 3:Distance0.200Time1:50.00Pace9:10.00 Cumilative:Distance1.729Time13:46.40Pace7:57.96
Split 4:Distance0.110Time0:34.50Pace5:13.64 Cumilative:Distance1.839Time14:20.90Pace7:48.13
Split 5:Distance0.350Time3:07.10Pace8:54.57 Cumilative:Distance2.189Time17:28.00Pace7:58.76

Leg 2:Distance3.070Time19:55.60Pace6:29.45
Race.
Split 1:Distance1.535Time8:53.10Pace5:47.30 Cumilative:Distance1.535Time8:53.10Pace5:47.30
First half.
Split 2:Distance1.535Time9:19.70Pace6:04.63 Cumilative:Distance3.070Time18:12.80Pace5:55.96
Second half.
Split 3:Distance0.000Time1:42.80Pace0:00.00 Cumilative:Distance3.070Time19:55.60Pace6:29.45
Waiting for William.

Leg 3:Distance3.200Time24:40.10Pace7:42.53
Cool-down with Benjamin.
Leg 4:Distance3.845Time29:14.20Pace7:36.23
With Julia.
Leg 5:Distance0.155Time1:03.80Pace6:51.61
With Julia - uphill sprint.
Leg 6:Distance1.050Time8:25.30Pace8:01.24
With Matthew.
Leg 7:Distance1.000Time6:43.70Pace6:43.70
With Matthew.
Leg 8:Distance1.000Time8:56.30Pace8:56.30
With Matthew.

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

Sun, Jan 26, 2020

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 27, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.64	0.00	0.00	0.65	12.29

Fast Running Friend Workout - 2020-01-27 08:27:30
Workout Totals: Distance12.298Time1:33:41.80Pace7:37.13
Mostly easy runs with pickups for everybody. Total of 12 or so for me. Matthew ran a small PR in the 400 - 82.0.
Leg 1:Distance4.000Time30:16.00Pace7:34.00
With Julia.
Leg 2:Distance1.050Time8:11.80Pace7:48.38
With Joseph, Jacob, and Matthew.
Leg 3:Distance0.248Time1:22.00Pace5:30.65
With Joseph, Jacob, and Matthew.
Leg 4:Distance1.000Time7:43.00Pace7:43.00
With Joseph, Jacob, and Matthew.
Leg 5:Distance4.000Time31:12.40Pace7:48.10
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:22.10Pace7:59.07 Cumilative:Distance2.050Time16:22.10Pace7:59.07
Split 2:Distance0.250Time1:19.00Pace5:16.00 Cumilative:Distance2.300Time17:41.10Pace7:41.35
Split 3:Distance1.545Time12:39.90Pace8:11.84 Cumilative:Distance3.845Time30:21.00Pace7:53.60
Split 4:Distance0.155Time0:51.40Pace5:31.61 Cumilative:Distance4.000Time31:12.40Pace7:48.10

Leg 6:Distance2.000Time14:56.60Pace7:28.30
Alone.

Neon Crocs 1 Miles: 12.30

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

Tue, Jan 28, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.05	6.00	0.50	0.00	12.55

Fast Running Friend Workout - 2020-01-28 09:48:15
Workout Totals: Distance12.546Time1:29:50.30Pace7:09.64
Total of 12. Paced William through a 6 mile endurance tempo run. Came up with an idea to help the boys improve in the distances over 5 K. We run 3 miles, half out, half back. This is a tough course, we run hills, and then in and out of the canyon. Start out brisk enough to make you want to whine, but slow enough you have no excuse to. Then ramp it up after the turnaround. So we paced William today. Kept around 7:00 on the way out, and a bit under 6:30 on the way back. He grumbled, but made it. Joseph struggled some as well due to a side ache. Stephen ran the first mile with us in 6:54, and then lost it mentally and stopped. Then we took Matthew to the track, and he ran an awesome 800 PR of 3:03.6 splitting it 91, 92, his best 800 split ever that I can remember.
Leg 1:Distance4.000Time29:12.60Pace7:18.15
With Julia.
Leg 2:Distance6.000Time40:29.70Pace6:44.95
With Joseph, Jacob, and William, part with Stephen.
Split 1:Distance3.000Time21:03.00Pace7:01.00 Cumilative:Distance3.000Time21:03.00Pace7:01.00
Split 2:Distance3.000Time19:26.70Pace6:28.90 Cumilative:Distance6.000Time40:29.70Pace6:44.95

Leg 3:Distance1.050Time8:56.00Pace8:30.48
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.496Time3:03.60Pace6:10.16
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time8:08.40Pace8:08.40
With Joseph, Jacob, and Matthew.

Neon Crocs 1 Miles: 12.55

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

Wed, Jan 29, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.93	6.00	0.00	0.12	12.05

Fast Running Friend Workout - 2020-01-29 08:33:20
Workout Totals: Distance12.054Time1:26:44.30Pace7:11.75
Usual 12 miles, did an endurance tempo run with Joseph and Jacob with 3 miles out at a bit sub-7:00 average, and then harder on the way back. On the way back Joseph got a side ache, so it was not that fast, but it was good to get the distance in at a brisk pace. Our total time was 39:40, 20:50 out, 18:50 back. Stephen redeemed himself and was able to make it to 2 miles in 14:10 and then kept a decent pace on the way back with William's help. Benjamin did 6x0.625 alternating directions with 0.125 recovery. His uphill range was 3:14-3:19, downhill 2:58-3:05. I was happy with the result.
Leg 1:Distance4.000Time30:40.90Pace7:40.23
With Julia.
Leg 2:Distance6.000Time39:40.80Pace6:36.80
With Joseph and Jacob, part with William and Stephen.
Split 1:Distance3.000Time20:49.90Pace6:56.63 Cumilative:Distance3.000Time20:49.90Pace6:56.63
Split 2:Distance3.000Time18:50.90Pace6:16.97 Cumilative:Distance6.000Time39:40.80Pace6:36.80

Leg 3:Distance0.930Time7:32.80Pace8:06.88
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.124Time0:39.10Pace5:15.32
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time8:10.70Pace8:10.70
With Joseph, Jacob, and Matthew.

Neon Crocs 1 Miles: 12.05

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

Thu, Jan 30, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.53	0.00	0.00	0.59	12.12

Fast Running Friend Workout - 2020-01-30 08:48:40
Workout Totals: Distance12.124Time1:34:33.00Pace7:47.91
Total of 12, easy runs with pickups for everybody.
Leg 1:Distance0.938Time7:30.10Pace7:59.85
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.000Time0:00.00Pace0:00.00
Leg 3:Distance0.124Time0:38.90Pace5:13.71
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.062Time0:18.40Pace4:56.77
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time7:58.20Pace7:58.20
Leg 6:Distance4.000Time31:44.40Pace7:56.10
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:41.20Pace8:08.39 Cumilative:Distance2.050Time16:41.20Pace8:08.39
Split 2:Distance0.250Time1:23.10Pace5:32.40 Cumilative:Distance2.300Time18:04.30Pace7:51.43
Split 3:Distance1.545Time12:48.50Pace8:17.41 Cumilative:Distance3.845Time30:52.80Pace8:01.87
Split 4:Distance0.155Time0:51.60Pace5:32.90 Cumilative:Distance4.000Time31:44.40Pace7:56.10

Leg 7:Distance2.000Time14:38.00Pace7:19.00
Alone.
Leg 8:Distance4.000Time31:45.00Pace7:56.25
With Julia.

Neon Crocs 1 Miles: 12.12

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

Fri, Jan 31, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.53	0.00	0.00	0.65	12.18

Fast Running Friend Workout - 2020-01-31 16:27:59
Workout Totals: Distance12.178Time1:31:14.20Pace7:29.52
Total of 12, usual runs with pickups, Matthew did 200 on the track in 38.0 - new PR, and he also did 2x100 18.3, 18.2.
Leg 1:Distance0.930Time7:21.00Pace7:54.19
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.124Time0:38.00Pace5:06.45
With Joseph, Jacob, and Matthew.
Leg 3:Distance0.062Time0:18.30Pace4:55.16
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.062Time0:18.20Pace4:53.55
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time8:05.70Pace8:05.70
With Joseph, Jacob, and Matthew.
Leg 6:Distance4.000Time30:42.40Pace7:40.60
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:53.10Pace7:44.93 Cumilative:Distance2.050Time15:53.10Pace7:44.93
Split 2:Distance0.250Time1:20.80Pace5:23.20 Cumilative:Distance2.300Time17:13.90Pace7:29.52
Split 3:Distance1.545Time12:32.10Pace8:06.80 Cumilative:Distance3.845Time29:46.00Pace7:44.50
Split 4:Distance0.155Time0:56.40Pace6:03.87 Cumilative:Distance4.000Time30:42.40Pace7:40.60

Leg 7:Distance6.000Time43:50.60Pace7:18.43
Alone.

Neon Crocs 1 Miles: 12.18

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

Sat, Feb 01, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.05	6.00	0.00	0.00	16.05

Fast Running Friend Workout - 2020-02-01 09:49:57
Workout Totals: Distance16.050Time1:56:40.90Pace7:16.19
Total of 16 miles. Matthew did 3 with a 1 mile "tempo run" on the track in 6:35, almost got his record. Great splits - 1:38, 1:40, 1:40, 1:35. Joseph and Jacob did a total of 9 ending with a 6 mile tempo run with the first 3 uphill at 6:40 pace, and then we tried to run 6:00 on the way back, but they just did not have it, so we averaged 6:15. Benjamin did 2x3 10:05, I think 9:58, and the last in 9:52 down the canyon. Zach did 3x1 mile with him. Stephen ran the first mile with us for the tempo in 6:43, William did the first 2 in 13:19, then they finished their Saturday long runs.
Leg 1:Distance1.050Time8:00.20Pace7:37.33
With Matthew, Joseph, and Jacob.
Leg 2:Distance1.000Time6:35.10Pace6:35.10
With Matthew, Joseph, and Jacob.
Leg 3:Distance1.000Time7:41.20Pace7:41.20
With Matthew, Joseph, and Jacob.
Leg 4:Distance6.000Time38:46.70Pace6:27.78
With Joseph and Jacob, part with William and Stephen.
Split 1:Distance3.000Time20:01.50Pace6:40.50 Cumilative:Distance3.000Time20:01.50Pace6:40.50
Split 2:Distance3.000Time18:45.20Pace6:15.07 Cumilative:Distance6.000Time38:46.70Pace6:27.78

Leg 5:Distance3.000Time24:33.80Pace8:11.27
With Benjamin.
Leg 6:Distance4.000Time31:03.90Pace7:45.98
With Julia.

Neon Crocs 1 Miles: 16.05

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

Sun, Feb 02, 2020

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

Day of rest. Went to church. Fast Sunday. I think I got a nap in the afternoon.

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

Mon, Feb 03, 2020

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 - 2020-02-03 16:22:01
Workout Totals: Distance9.000Time1:07:22.20Pace7:29.13
Decided to take an easy day today as a precaution, ran only 9. Had the kids take it easy as well and run fewer miles than normal. It was cold and windy, and the change from Saturday was very sudden. When the weather changes like that, the chances of picking up are cold are higher. So reduced mileage to keep the immune system going strong.
Leg 1:Distance4.000Time30:08.30Pace7:32.07
With Benjamin, Joseph, and Jacob.
Leg 2:Distance5.000Time37:13.90Pace7:26.78
Part with the kids, part alone.

Neon Crocs 1 Miles: 9.00

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

Tue, Feb 04, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.00	0.47	12.07

Fast Running Friend Workout - 2020-02-04 09:55:34
Workout Totals: Distance12.062Time1:34:46.70Pace7:51.46
Back to the normal mileage, though it was very snowy in the morning. Did the usual pickups.
Leg 1:Distance4.000Time33:02.30Pace8:15.57
With Julia.
Leg 2:Distance1.000Time8:08.30Pace8:08.30
With Joseph, Jacob, and Matthew.
Leg 3:Distance0.062Time0:18.40Pace4:56.77
With Joseph, Jacob, and Matthew.
Leg 4:Distance1.000Time7:45.00Pace7:45.00
With Joseph, Jacob, and Matthew.
Leg 5:Distance2.000Time14:56.10Pace7:28.05
Alone.
Leg 6:Distance4.000Time30:36.60Pace7:39.15
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:43.40Pace7:40.20 Cumilative:Distance2.050Time15:43.40Pace7:40.20
Split 2:Distance0.250Time1:22.20Pace5:28.80 Cumilative:Distance2.300Time17:05.60Pace7:25.91
Split 3:Distance1.545Time12:38.70Pace8:11.07 Cumilative:Distance3.845Time29:44.30Pace7:44.06
Split 4:Distance0.155Time0:52.30Pace5:37.42 Cumilative:Distance4.000Time30:36.60Pace7:39.15

Neon Crocs 1 Miles: 12.06

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

Wed, Feb 05, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.60	0.00	0.00	0.37	9.97

Fast Running Friend Workout - 2020-02-05 12:28:09
Workout Totals: Distance9.967Time1:14:56.50Pace7:31.14
Usual runs today, total of 12 for me, usual distances for the kids.
Leg 1:Distance1.000Time7:39.60Pace7:39.60
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.062Time0:18.80Pace5:03.23
With Joseph, Jacob, and Matthew.
Leg 3:Distance1.000Time7:43.30Pace7:43.30
With Joseph, Jacob, and Matthew.
Leg 4:Distance3.905Time30:15.70Pace7:44.97
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:49.30Pace7:43.07 Cumilative:Distance2.050Time15:49.30Pace7:43.07
Split 2:Distance0.155Time1:18.30Pace8:25.16 Cumilative:Distance2.205Time17:07.60Pace7:46.03
Split 3:Distance1.545Time12:16.70Pace7:56.83 Cumilative:Distance3.750Time29:24.30Pace7:50.48
Split 4:Distance0.155Time0:51.40Pace5:31.61 Cumilative:Distance3.905Time30:15.70Pace7:44.97

Leg 5:Distance4.000Time28:59.10Pace7:14.77
Alone.

Neon Crocs 1 Miles: 9.97

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

Thu, Feb 06, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.85	0.00	0.00	0.16	10.01

Fast Running Friend Workout - 2020-02-06 10:13:48
Workout Totals: Distance10.000Time1:23:28.40Pace8:20.84
A bit of a taper for the 10 K for myself and for the kids.
Leg 1:Distance4.000Time35:49.70Pace8:57.42
With Julia.
Leg 2:Distance6.000Time47:38.70Pace7:56.45
Alone.
Split 1:Distance5.845Time46:48.50Pace8:00.50 Cumilative:Distance5.845Time46:48.50Pace8:00.50
Split 2:Distance0.155Time0:50.20Pace5:23.87 Cumilative:Distance6.000Time47:38.70Pace7:56.45

Neon Crocs 1 Miles: 10.00

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

Fri, Feb 07, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	0.00	0.16	0.06	8.32

Fast Running Friend Workout - 2020-02-07 08:52:50
Workout Totals: Distance8.312Time1:07:52.70Pace8:09.98
Taper before the race tomorrow.
Leg 1:Distance4.000Time34:17.90Pace8:34.48
With Julia.
Leg 2:Distance0.250Time2:25.70Pace9:42.80
With Bella.
Leg 3:Distance2.062Time15:31.90Pace7:31.94
With Joseph, Jacob, William (I think), Stephen, and Matthew.
Split 1:Distance1.000Time7:40.70Pace7:40.70 Cumilative:Distance1.000Time7:40.70Pace7:40.70
Split 2:Distance0.062Time0:19.10Pace5:08.06 Cumilative:Distance1.062Time7:59.80Pace7:31.79
Split 3:Distance1.000Time7:32.10Pace7:32.10 Cumilative:Distance2.062Time15:31.90Pace7:31.94

Leg 4:Distance2.000Time15:37.20Pace7:48.60
With Stephen.
Split 1:Distance1.845Time14:40.70Pace7:57.34 Cumilative:Distance1.845Time14:40.70Pace7:57.34
Split 2:Distance0.155Time0:56.50Pace6:04.52 Cumilative:Distance2.000Time15:37.20Pace7:48.60

Neon Crocs 1 Miles: 8.31

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

Sat, Feb 08, 2020

Race: SLC Track Club Winter Series 10 K (6.214 Miles) 00:38:11, Place overall: 19, Place in age division: 8

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.41	0.00	6.21	0.00	15.62

Fast Running Friend Workout - 2020-02-08 09:25:16
Workout Totals: Distance15.628Time1:57:03.00Pace7:29.39
SLC Track Club 10K, 38:11, 19th overall, 8th master. Top finishers: 1;Travis Morrison;27;00:32:01.2 2;Benjamin Pachev;20;00:32:33.0 3;Fritz Van De Kamp;40;00:32:35.8 4;Teren Jameson;42;00:33:45.0 5;Ben Smith;25;00:33:52.7 6;Nathan Hornok;41;00:33:55.0 7;Melchor Suaste;42;00:34:13.5 8;Albert Wint;40;00:35:41.4 9;Matthew Gulden;32;00:35:59.8 10;Charles Lambrix;32;00:36:21.4 11;Riley McCarter;19;00:36:41.0 12;Kyle Barrett;31;00:36:46.1 13;David Nierenberg;37;00:37:00.7 14;David Taylor;51;00:37:13.3 15;Stephen Robinson;44;00:37:18.8 16;Scott Daw;34;00:37:29.0 17;STEPHEN GLOD;18;00:37:59.8 18;Taylor Call;26;00:38:04.7 19;Alexander Pachev;46;00:38:11.2 20;Levi Pace;36;00:38:44.0 21;Jon Hansen;30;00:38:53.8 22;Mark Payne;47;00:39:08.0 23;Janel Zick;28;00:39:09.6 24;Jacob Pachev;13;00:39:12.2 25;Christina Perry;38;00:39:34.9 26;Joseph Pachev;15;00:39:39.5 27;Ryan Timme;32;00:39:43.7 28;Daniel Haway;42;00:39:56.2 29;Soren Moller;49;00:40:14.3 30;Spencer Holt;42;00:40:21.2 31;Bill Cobler;56;00:40:21.3 32;William Pachev;11;00:40:24.1 33;Jessica Stanford;50;00:40:31.5 This race reminded me of the frequently told story about having to walk to school uphill in the snow both ways. On the way out we had some headwind, so I was hoping that after the first half in 18:28 I would at least be able to run 18:45 for the second half if not faster. Unfortunately, the wind turn around right around the time we did, and with about 2 miles to go started blowing with vengeance destroying all hopes of any kind of a reasonable time over the last 2 miles. So my last 5 K was a glorious 19:43 which featured a 6:30 closing mile, and that while drafting all the way behind Taylor Call who caught up to me with a bit over 1 mile to go. Benjamin had great race, though, and ran a flat road 10 K PR in spite of the conditions. As expected, Travis Morrison (1:04/2:16 guy) pulled ahead from the field, but he was not that far ahead at the turnaround (around 15:40 or so). Benjamin had around 16:07 and was together with Fritz with Teren, Ben Smith, Nate Hornok, and Mel not too far behind. Coming back Benjamin tried to run away, and dropped everybody except Fritz. Then with a mile to go, as Fritz caught up, Benjamin got behind him, and drafted for half a mile. Then Benjamin made his final move and was able to gap Fritz by a few seconds by the finishing closing with a very impressive 5:29 mile for the conditions. He ran 16:26 for the closing 5 K, only a bit slower than Travis, who originally was hoping for 30:00, which was ambitious for a solo effort at altitude, but still should have been under 31:00 or at least close. He could only manage 32:01 in those conditions. Jacob did OK for the first 4 miles, then started fading, and then the wind did him in, and he got 39:12. Joseph dropped back at around 2 miles, and finished in 39:39. William, however, had a great race. Somehow in spite of the wind he was able to run 40:24, which is his new PR, and a new course record for 11 and under.
Leg 1:Distance2.264Time18:06.70Pace7:59.99
Warm-up with Benjamin, part with Joseph, Jacob, and William.
Leg 2:Distance6.214Time40:26.50Pace6:30.49
The race.
Split 1:Distance6.214Time38:11.80Pace6:08.81 Cumilative:Distance6.214Time38:11.80Pace6:08.81
My time.
Split 2:Distance0.000Time1:01.50Pace0:00.00 Cumilative:Distance6.214Time39:13.30Pace6:18.71
Jacob.
Split 3:Distance0.000Time0:27.10Pace0:00.00 Cumilative:Distance6.214Time39:40.40Pace6:23.07
Joseph.
Split 4:Distance0.000Time0:46.10Pace0:00.00 Cumilative:Distance6.214Time40:26.50Pace6:30.49
William.

Leg 3:Distance4.100Time34:36.50Pace8:26.46
Cool-down with Benjamin.
Leg 4:Distance1.050Time8:43.90Pace8:18.95
With Stephen and Matthew.
Leg 5:Distance1.000Time7:08.90Pace7:08.90
With Stephen and Matthew.
Leg 6:Distance1.000Time8:00.50Pace8:00.50
With Stephen and Matthew.

Neon Crocs 1 Miles: 15.63

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

Sun, Feb 09, 2020

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 10, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.60	0.00	0.00	0.47	10.07

Fast Running Friend Workout - 2020-02-10 08:58:15
Workout Totals: Distance10.062Time1:18:34.80Pace7:48.57
Usual runs with pickups, 12 total for me.
Leg 1:Distance4.000Time31:33.00Pace7:53.25
With Julia.
Leg 2:Distance2.062Time15:33.60Pace7:32.76
With Joseph, Jacob, and Matthew.
Split 1:Distance1.000Time7:43.30Pace7:43.30 Cumilative:Distance1.000Time7:43.30Pace7:43.30
Split 2:Distance0.062Time0:18.60Pace5:00.00 Cumilative:Distance1.062Time8:01.90Pace7:33.77
Split 3:Distance1.000Time7:31.70Pace7:31.70 Cumilative:Distance2.062Time15:33.60Pace7:32.76

Leg 3:Distance4.000Time31:28.20Pace7:52.05
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:33.50Pace8:04.63 Cumilative:Distance2.050Time16:33.50Pace8:04.63
Split 2:Distance0.250Time1:23.20Pace5:32.80 Cumilative:Distance2.300Time17:56.70Pace7:48.13
Split 3:Distance1.545Time12:34.30Pace8:08.22 Cumilative:Distance3.845Time30:31.00Pace7:56.20
Split 4:Distance0.155Time0:57.20Pace6:09.03 Cumilative:Distance4.000Time31:28.20Pace7:52.05

Leg 4:Distance0.000Time0:00.00Pace0:00.00
I think this was with Jenny.
Leg 5:Distance0.000Time0:00.00Pace0:00.00

Neon Crocs 1 Miles: 10.06

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

Tue, Feb 11, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.53	0.00	0.16	0.37	12.06

Fast Running Friend Workout - 2020-02-11 15:05:35
Workout Totals: Distance12.054Time1:32:34.60Pace7:40.81
Usual runs with pickups, 12 total for me.
Leg 1:Distance4.000Time31:55.00Pace7:58.75
With Julia.
Leg 2:Distance2.054Time15:21.60Pace7:28.69
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:04.90Pace7:36.88 Cumilative:Distance0.930Time7:04.90Pace7:36.88
Split 2:Distance0.124Time0:39.80Pace5:20.97 Cumilative:Distance1.054Time7:44.70Pace7:20.89
Split 3:Distance1.000Time7:36.90Pace7:36.90 Cumilative:Distance2.054Time15:21.60Pace7:28.69

Leg 3:Distance4.000Time30:29.70Pace7:37.43
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:57.20Pace7:46.93 Cumilative:Distance2.050Time15:57.20Pace7:46.93
Split 2:Distance0.250Time1:20.70Pace5:22.80 Cumilative:Distance2.300Time17:17.90Pace7:31.26
Split 3:Distance1.545Time12:14.40Pace7:55.34 Cumilative:Distance3.845Time29:32.30Pace7:40.94
Split 4:Distance0.155Time0:57.40Pace6:10.32 Cumilative:Distance4.000Time30:29.70Pace7:37.43

Leg 4:Distance2.000Time14:48.30Pace7:24.15
Alone.

Neon Crocs 1 Miles: 12.05

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

Wed, Feb 12, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.93	3.00	3.00	0.12	12.05

Fast Running Friend Workout - 2020-02-12 09:02:14
Workout Totals: Distance12.054Time1:26:11.50Pace7:09.03
12 total, did a workout with Jacob, 6 miles from the house out and back with 6:40 target on the way out, and whatever we've got on the way back. Joseph made it to the turnaround with us, and on the way back he was just not moving, so we picked it up to a bit sub-6:00 at 3.5 mark. We ended up with 38:06 for the whole thing. William ran the first 2 miles going out with us, Stephen the first 0.5. Stephen's foot has been hurting lately.
Leg 1:Distance4.000Time32:13.10Pace8:03.27
With Julia.
Leg 2:Distance2.054Time15:52.30Pace7:43.63
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:35.80Pace8:10.11 Cumilative:Distance0.930Time7:35.80Pace8:10.11
Split 2:Distance0.124Time0:38.90Pace5:13.71 Cumilative:Distance1.054Time8:14.70Pace7:49.35
Split 3:Distance1.000Time7:37.60Pace7:37.60 Cumilative:Distance2.054Time15:52.30Pace7:43.63

Leg 3:Distance6.000Time38:06.10Pace6:21.02
With Jacob, part with Joseph, William, and Stephen.
Split 1:Distance3.000Time19:59.70Pace6:39.90 Cumilative:Distance3.000Time19:59.70Pace6:39.90
Split 2:Distance3.000Time18:06.40Pace6:02.13 Cumilative:Distance6.000Time38:06.10Pace6:21.02

Neon Crocs 1 Miles: 12.05

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

Thu, Feb 13, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.93	6.00	0.00	0.12	12.05

Fast Running Friend Workout - 2020-02-13 10:12:36
Workout Totals: Distance12.054Time1:25:21.60Pace7:04.89
12 total for me. Usual day for the boys, except Joseph, who did the redemption workout of yesterday. He was able to do 6:20 pace on the way back this time.
Leg 1:Distance4.000Time30:34.70Pace7:38.68
With Julia.
Leg 2:Distance2.054Time15:52.70Pace7:43.83
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:31.90Pace8:05.91 Cumilative:Distance0.930Time7:31.90Pace8:05.91
Split 2:Distance0.124Time0:38.80Pace5:12.90 Cumilative:Distance1.054Time8:10.70Pace7:45.56
Split 3:Distance1.000Time7:42.00Pace7:42.00 Cumilative:Distance2.054Time15:52.70Pace7:43.83

Leg 3:Distance6.000Time38:54.20Pace6:29.03
With Joseph.
Split 1:Distance3.000Time19:53.00Pace6:37.67 Cumilative:Distance3.000Time19:53.00Pace6:37.67
Split 2:Distance3.000Time19:01.20Pace6:20.40 Cumilative:Distance6.000Time38:54.20Pace6:29.03

Neon Crocs 1 Miles: 12.05

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

Fri, Feb 14, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.93	0.00	0.00	0.12	12.05

Fast Running Friend Workout - 2020-02-14 09:55:28
Workout Totals: Distance12.054Time1:35:10.80Pace7:53.77
12 total, easy pace for the most part. William and Stephen did pickups.
Leg 1:Distance4.000Time32:02.20Pace8:00.55
With Julia.
Leg 2:Distance2.054Time15:50.00Pace7:42.51
With Joseph, Matthew, William, and Stephen.
Split 1:Distance0.930Time7:26.00Pace7:59.57 Cumilative:Distance0.930Time7:26.00Pace7:59.57
Split 2:Distance0.124Time0:39.00Pace5:14.52 Cumilative:Distance1.054Time8:05.00Pace7:40.15
Split 3:Distance1.000Time7:45.00Pace7:45.00 Cumilative:Distance2.054Time15:50.00Pace7:42.51

Leg 3:Distance6.000Time47:18.60Pace7:53.10
With Jacob.

Neon Crocs 1 Miles: 12.05

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

Sat, Feb 15, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	3.00	2.00	0.00	16.05

Fast Running Friend Workout - 2020-02-15 10:26:33
Workout Totals: Distance16.050Time2:02:13.20Pace7:36.90
Total of 16 miles. Matthew broke 6:30 in the mile for the first time. We were not planning on a mile time trial, just a 1 mile tempo run on the track. However, he was feeling strong and ran the splits of 97, 98, 98, and 92 to get 6:26.2 total. This is actually our family record for 7 and under, and he still has until the end of December to improve it. I am hoping he can push it to sub-6:00, but we will see - he develops in hops. Then I did a workout with William - 2x2 miles down with 1 mile uphill recovery, first in 12:23, and last in 11:54. Benjamin did the first one with us, and for the second ran 9:55. Joseph and Jacob ran with us in the first interval for the first 2 miles, and then closed with a 5:34.
Leg 1:Distance1.050Time8:31.80Pace8:07.43
Warm-up with Joseph, Jacob, Benjamin, and Matthew.
Leg 2:Distance1.000Time6:26.20Pace6:26.20
Matthew's time trial.
Leg 3:Distance1.000Time8:27.80Pace8:27.80
Cool-down with Joseph, Jacob, Benjamin, and Matthew.
Leg 4:Distance0.250Time2:17.50Pace9:10.00
With Bella.
Leg 5:Distance1.000Time8:55.20Pace8:55.20
Warm-up with Benjamin, Joseph, Jacob, and William, part with Stephen.
Leg 6:Distance5.000Time33:35.20Pace6:43.04
Workout with William, part with Benjamin, Joseph, and Jacob.
Split 1:Distance2.000Time12:23.80Pace6:11.90 Cumilative:Distance2.000Time12:23.80Pace6:11.90
Split 2:Distance1.000Time9:16.60Pace9:16.60 Cumilative:Distance3.000Time21:40.40Pace7:13.47
Split 3:Distance2.000Time11:54.80Pace5:57.40 Cumilative:Distance5.000Time33:35.20Pace6:43.04

Leg 7:Distance2.750Time21:50.60Pace7:56.58
Cool-down with Benjamin.
Leg 8:Distance4.000Time32:08.90Pace8:02.23
Part with Julia, part alone.

Neon Crocs 1 Miles: 16.05

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

Sun, Feb 16, 2020

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 17, 2020

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

Fast Running Friend Workout - 2020-02-17 12:50:50
Workout Totals: Distance12.054Time1:33:06.40Pace7:43.45
Usual runs, mostly easy pace.
Leg 1:Distance4.000Time31:22.80Pace7:50.70
With Julia.
Leg 2:Distance2.054Time16:29.00Pace8:01.50
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:35.50Pace8:09.78 Cumilative:Distance0.930Time7:35.50Pace8:09.78
Split 2:Distance0.124Time0:39.20Pace5:16.13 Cumilative:Distance1.054Time8:14.70Pace7:49.35
Split 3:Distance1.000Time8:14.30Pace8:14.30 Cumilative:Distance2.054Time16:29.00Pace8:01.50

Leg 3:Distance2.000Time14:37.20Pace7:18.60
I think this was alone.
Leg 4:Distance4.000Time30:37.40Pace7:39.35
Do not remember if I was alone or ran with somebody.

Neon Crocs 1 Miles: 12.05

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

Tue, Feb 18, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.93	0.00	2.00	0.12	12.05

Fast Running Friend Workout - 2020-02-18 12:54:55
Workout Totals: Distance12.054Time1:28:45.30Pace7:21.79
Total of 12. Did 2 miles from the canyon to the house with Joseph and Jacob in 11:49.
Leg 1:Distance2.054Time16:00.30Pace7:47.53
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:13.00Pace7:45.59 Cumilative:Distance0.930Time7:13.00Pace7:45.59
Split 2:Distance0.124Time0:38.80Pace5:12.90 Cumilative:Distance1.054Time7:51.80Pace7:27.63
Split 3:Distance1.000Time8:08.50Pace8:08.50 Cumilative:Distance2.054Time16:00.30Pace7:47.53

Leg 2:Distance6.000Time42:10.40Pace7:01.73
With Joseph and Jacob, part with William and Stephen.
Split 1:Distance4.000Time30:21.20Pace7:35.30 Cumilative:Distance4.000Time30:21.20Pace7:35.30
Split 2:Distance2.000Time11:49.20Pace5:54.60 Cumilative:Distance6.000Time42:10.40Pace7:01.73

Leg 3:Distance4.000Time30:34.60Pace7:38.65
Part alone, part with Julia.

Neon Crocs 1 Miles: 12.05

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

Wed, Feb 19, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.93	0.00	0.00	0.12	10.05

Fast Running Friend Workout - 2020-02-19 08:55:48
Workout Totals: Distance10.054Time1:19:25.80Pace7:54.02
Total of 10 for me, 5 for Joseph and Jacob, and 3 for William, usual distances for others. We are starting a small taper for the 15 K.
Leg 1:Distance4.000Time31:55.50Pace7:58.88
With Julia.
Leg 2:Distance2.054Time16:19.70Pace7:56.97
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:32.40Pace8:06.45 Cumilative:Distance0.930Time7:32.40Pace8:06.45
Split 2:Distance0.124Time0:39.10Pace5:15.32 Cumilative:Distance1.054Time8:11.50Pace7:46.32
Split 3:Distance1.000Time8:08.20Pace8:08.20 Cumilative:Distance2.054Time16:19.70Pace7:56.97

Leg 3:Distance3.000Time23:51.30Pace7:57.10
With Joseph, Jacob, William, and Stephen.
Leg 4:Distance1.000Time7:19.30Pace7:19.30
With Stephen.

Neon Crocs 1 Miles: 10.05

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

Thu, Feb 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.93	0.00	0.00	0.12	9.05

Fast Running Friend Workout - 2020-02-20 15:58:06
Workout Totals: Distance9.054Time1:11:49.00Pace7:55.92
Total of 9. Tapering for the 15 K. Matthew ran a 200 PR - 37.8.
Leg 1:Distance2.054Time15:55.30Pace7:45.09
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:34.50Pace8:08.71 Cumilative:Distance0.930Time7:34.50Pace8:08.71
Split 2:Distance0.124Time0:37.80Pace5:04.84 Cumilative:Distance1.054Time8:12.30Pace7:47.08
Split 3:Distance1.000Time7:43.00Pace7:43.00 Cumilative:Distance2.054Time15:55.30Pace7:45.09

Leg 2:Distance3.000Time23:53.10Pace7:57.70
With Joseph, Jacob, and William, part with Stephen.
Leg 3:Distance4.000Time32:00.60Pace8:00.15
With Jenny and Julia.

Neon Crocs 1 Miles: 9.05

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

Fri, Feb 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.05	0.00	0.00	0.25	8.30

Fast Running Friend Workout - 2020-02-21 08:46:44
Workout Totals: Distance8.298Time1:07:03.60Pace8:04.89
Total of 8, tapering for the 15 K. Joseph, Jacob, and William also were tapering, ran only 2 miles. Matthew ran a 400 PR on the track - 81.5. He started out very fast, 37 high, did not time it exactly, but was probably a repeat of his PR, then faced and ran 43 high for the last 200.
Leg 1:Distance4.000Time33:27.40Pace8:21.85
With Julia.
Leg 2:Distance1.050Time8:47.10Pace8:22.00
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance0.248Time1:21.50Pace5:28.63
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 4:Distance1.000Time7:44.10Pace7:44.10
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 5:Distance2.000Time15:43.50Pace7:51.75
With Stephen.

Neon Crocs 1 Miles: 8.30

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

Sat, Feb 22, 2020

Race: SLC Track Club Winter Series 15 K (9.321 Miles) 00:56:55, Place overall: 16, Place in age division: 8

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.15	0.84	9.32	0.00	20.31

Fast Running Friend Workout - 2020-02-22 08:36:55
Workout Totals: Distance20.314Time2:31:54.40Pace7:28.68
SLC Track Club 15 K, 56:55, 16th overall, 8th master. Top results: Place Overall;Name;Gender;Age;Time 1;Benjamin Pachev;m;21;00:48:38.1 2;Fritz Van De Kamp;m;40;00:48:56.2 3;Jace Nye;m;35;00:50:21.8 4;Teren Jameson;m;42;00:51:12.2 5;Nathan Hornok;m;41;00:51:17.1 6;Melchor Suaste;m;42;00:51:27.9 7;Albert Wint;m;40;00:52:02.2 8;Matthew Gulden;m;32;00:53:23.8 9;Kyle Barrett;m;31;00:54:50.5 10;Thatcher Olson;m;29;00:55:02.6 11;David Taylor;m;51;00:55:10.1 12;Levi Pace;m;36;00:56:00.1 13;Stephen Robinson;m;44;00:56:10.1 14;David Nierenberg;m;37;00:56:31.2 15;Taylor Call;m;26;00:56:53.3 16;Alexander Pachev;m;46;00:56:55.0 17;Riley McCarter;m;19;00:57:04.2 18;Daniel Haway;m;42;00:57:36.0 19;STEPHEN GLOD;m;18;00:57:43.0 20;Scott Daw;m;34;00:58:10.9 21;Jacob Pachev;m;13;00:58:22.0 22;Christina Perry;f;38;00:58:23.4 23;Mark Payne;m;47;00:58:46.2 24;Jon Hansen;m;30;00:59:06.5 25;Janel Zick;f;28;00:59:09.5 26;Bill Cobler;m;56;00:59:29.0 27;Soren Moller;m;49;01:00:04.5 28;Ryan Timme;m;32;01:00:18.7 29;Jessica Stanford;f;50;01:00:41.1 30;Rob Murphy;m;55;01:00:54.6 31;Joseph Pachev;m;15;01:01:07.6 32;David Johnson;m;38;01:01:37.7 33;Rebecca Bennion;f;39;01:02:06.2 34;Lawrence Cannon;m;47;01:02:28.1 35;Natasha Hoffman;f;28;01:02:45.6 36;William Pachev;m;11;01:03:05.2 Benjamin ran 48:38, which is a course record for the 20-24 age division beating the previous record of John Coyle of 49:12 from 2014. In the process he pulled/pushed Fritz Van De Kamp to the master's course record, and I believe all time personal best for the course as well. Fritz finished in 48:56. Knowing that Fritz is fairly consistent and had run a fairly recent low 1:07 half, I figured if Benjamin could keep up with Fritz for most of the race, and maybe, if luck would have it, using the youth to his advantage in the kick, pull away in the last half mile, it would be a very good result. So I told him to run with Fritz, and then see what happens. Very soon from the start Benjamin and Fritz separated themselves from the rest of the rather formidable field, and were averaging 5:16-5:17 pace, right on target for John's course record. They went through the first 5 K in 16:20, and had 24:34 at half way, on pace for 49:08. Then after seeing a 5:18 split for mile 5, Benjamin shifted gears and ran a 5:13, with around 32:40 at the 10 K mark, followed by I think around 5:08, which was now outside of Fritz's range. In the last mile, in spite of having run 8+ already at a very brisk pace, he dug deeper and found a 5:03, which gives him 15:58 for the closing 5 K. So 5:14 average for 9+ miles on and out and back course at 4200 feet. I am estimating this is worth about 1:06:30 half on a good flat sea-level course. Now his speed it getting to the point where we can started thinking about a sub-2:19 marathon (previous Olympic Trials Qualifier, not sure what will happen in 2024), but we need to work on impact resilience. He ran 30 miles a week on his mission, and since returning gradually ramped it up to 76 a week, which right now seems to be a sweet spot as he is still improving. But eventually we will need to up it to at least 90 to run a good marathon. My goal was under 57:00, and I was able to get it with 56:55. I started out with Chad and a few other runners, and we went through the first mile in 5:59 which was just perfect, but then they picked it up and we went through the 5 K in 18:29 which now was too fast, but there was nobody behind that I could trust to keep a steady pace, so I went with them. After that, Jacob and I backed off to a slower pace and started running somewhere around 6:10. We had 28:04 half way through. Around 5 miles Taylor Call caught up to us, and we went with him. Jacob made it with us to 6 miles, then he was out of gas, but at least he ran a 10 K PR of around 37:43-45. We had 37:40. In the last 5 K, I felt Taylor was slowing down too much, so I gave it a push and dropped him, but then I got a side ache and slowed down enough for him to catch me. I was able to speed up and go with him, though he outkicked me by 2 seconds at the end. Jacob suffered a lot in the last 5 K, but was able to finish in 58:22. Joseph paced William through the first half in 30:37, then sped up, but not by much, and ran 1:01:07 for the whole thing. William ran 1:03:05. Later in the evening I ran more with the non-racing kids, which gave me the total of 20+ miles. Mary broke 9:00 for the first time today with 8:56.4 on our out and back mile course. Her splits were 2:25, 2:21, 2:10, and 2:00.
Leg 1:Distance2.000Time16:18.20Pace8:09.10
Warm-up with Benjamin and Dave Taylor, part with Joseph, Jacob, and William.
Leg 2:Distance9.321Time1:03:06.20Pace6:46.20
15 K race.
Split 1:Distance9.321Time56:56.00Pace6:06.48 Cumilative:Distance9.321Time56:56.00Pace6:06.48
15 K - my time.
Split 2:Distance0.000Time1:27.80Pace0:00.00 Cumilative:Distance9.321Time58:23.80Pace6:15.90
Jacob.
Split 3:Distance0.000Time4:42.40Pace0:00.00 Cumilative:Distance9.321Time1:03:06.20Pace6:46.20
William.

Leg 3:Distance4.100Time32:53.50Pace8:01.34
Cool-down with Benjamin and Dave Taylor.
Leg 4:Distance1.050Time8:35.20Pace8:10.67
With Stephen and Matthew.
Leg 5:Distance0.843Time6:44.80Pace8:00.19
With Stephen and Matthew.
Leg 6:Distance1.000Time8:27.70Pace8:27.70
With Stephen and Matthew.
Leg 7:Distance1.000Time8:56.40Pace8:56.40
With Stephen, Jenny, and Mary.
Leg 8:Distance1.000Time6:52.40Pace6:52.40
With Stephen and Jenny.

Neon Crocs 1 Miles: 20.31

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

Sun, Feb 23, 2020

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. Taught a lesson in the Elder's Quorum. The lesson was on Elder Ballard's talk on self-control from the last General Conference. With this being the Red Army anniversary, combined with the subject of the talk, I just had to start with with a joke.

There is a famous Soviet-era movie Seventeen Blinks of Spring about a Russian spy that has inflitrated the German ranks during the Second World War known by the name of Strilitz to the Germans, but his real name is Colonel Isayev. Russians like to make up jokes about famous TV characters. Those jokes often have a political message expressing frustration with the system they live under. So here is the one that I told to start my lesson.

It is February 23. Strilitz locks hims in his apartment, puts the blinds down, and pulls out a case of vodka. A voice behind the scenes announces - "Only once a year did Colonel Isayev permitted himself to remember that he is a Soviet army officer."

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

Mon, Feb 24, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.93	0.00	0.00	0.12	12.05

Fast Running Friend Workout - 2020-02-24 16:20:32
Workout Totals: Distance12.054Time1:32:08.20Pace7:38.62
Easy runs, usual distances, total of 12.
Leg 1:Distance2.054Time15:46.90Pace7:41.00
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:14.00Pace7:46.67 Cumilative:Distance0.930Time7:14.00Pace7:46.67
Split 2:Distance0.124Time0:39.70Pace5:20.16 Cumilative:Distance1.054Time7:53.70Pace7:29.43
Split 3:Distance1.000Time7:53.20Pace7:53.20 Cumilative:Distance2.054Time15:46.90Pace7:41.00

Leg 2:Distance6.000Time43:51.90Pace7:18.65
Part with the kids, part alone.
Leg 3:Distance4.000Time32:29.40Pace8:07.35
With Jenny and Julia.

Neon Crocs 1 Miles: 12.05

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

Tue, Feb 25, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.93	0.00	0.00	0.12	12.05

Fast Running Friend Workout - 2020-02-25 09:01:05
Workout Totals: Distance12.054Time1:37:10.40Pace8:03.69
Total of 12. Did pickups. Matthew set a record in the 200 on the track - 37.2, William set a record in the uphill sprint - 48.3.
Leg 1:Distance4.000Time33:41.90Pace8:25.48
With Julia.
Leg 2:Distance2.054Time16:32.50Pace8:03.20
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:40.60Pace8:15.27 Cumilative:Distance0.930Time7:40.60Pace8:15.27
Split 2:Distance0.124Time0:37.20Pace5:00.00 Cumilative:Distance1.054Time8:17.80Pace7:52.30
Split 3:Distance1.000Time8:14.70Pace8:14.70 Cumilative:Distance2.054Time16:32.50Pace8:03.20

Leg 3:Distance4.000Time31:55.90Pace7:58.98
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:41.70Pace8:08.63 Cumilative:Distance2.050Time16:41.70Pace8:08.63
Split 2:Distance0.250Time1:21.40Pace5:25.60 Cumilative:Distance2.300Time18:03.10Pace7:50.91
Split 3:Distance1.545Time13:04.50Pace8:27.77 Cumilative:Distance3.845Time31:07.60Pace8:05.72
Split 4:Distance0.155Time0:48.30Pace5:11.61 Cumilative:Distance4.000Time31:55.90Pace7:58.98

Leg 4:Distance2.000Time15:00.10Pace7:30.05
Alone.

Neon Crocs 1 Miles: 12.05

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

Wed, Feb 26, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.93	0.00	0.00	0.12	12.05

Fast Running Friend Workout - 2020-02-26 10:59:24
Workout Totals: Distance12.054Time1:36:40.40Pace8:01.20

Leg 1:Distance4.000Time32:16.50Pace8:04.12
With Julia.
Leg 2:Distance2.054Time16:34.70Pace8:04.27
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:43.50Pace8:18.39 Cumilative:Distance0.930Time7:43.50Pace8:18.39
Split 2:Distance0.124Time0:37.80Pace5:04.84 Cumilative:Distance1.054Time8:21.30Pace7:55.62
Split 3:Distance1.000Time8:13.40Pace8:13.40 Cumilative:Distance2.054Time16:34.70Pace8:04.27

Leg 3:Distance6.000Time47:49.20Pace7:58.20
With Jacob.

Neon Crocs 1 Miles: 12.05

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

Thu, Feb 27, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.05	0.00	0.00	0.25	12.30

Fast Running Friend Workout - 2020-02-27 16:23:29
Workout Totals: Distance12.298Time1:37:30.20Pace7:55.70
Usual runs, except Matthew did a 400 time trial on the track, almost broke 80, ran 80.6. This time he paced it more evenly - 18 high, 39, 59 high, and 21 for the last 100.
Leg 1:Distance1.050Time8:36.10Pace8:11.52
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.248Time1:20.60Pace5:25.00
With Joseph, Jacob, and Matthew.
Leg 3:Distance1.000Time7:53.60Pace7:53.60
With Joseph, Jacob, and Matthew.
Leg 4:Distance6.000Time46:08.30Pace7:41.38
Part with Joseph, Jacob, William, and Stephen, part alone.
Leg 5:Distance4.000Time33:31.60Pace8:22.90
With Jenny and Julia.

Neon Crocs 1 Miles: 12.30

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

Fri, Feb 28, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	0.00	0.12	10.37

Fast Running Friend Workout - 2020-02-28 15:55:40
Workout Totals: Distance10.374Time1:24:28.60Pace8:08.59
Usual runs for the kids, a bit less for me, about 10 total.
Leg 1:Distance2.124Time17:17.30Pace8:08.37
With Joseph, Jacob, and Matthew.
Split 1:Distance1.000Time8:01.70Pace8:01.70 Cumilative:Distance1.000Time8:01.70Pace8:01.70
Split 2:Distance0.124Time0:40.80Pace5:29.03 Cumilative:Distance1.124Time8:42.50Pace7:44.86
Split 3:Distance1.000Time8:34.80Pace8:34.80 Cumilative:Distance2.124Time17:17.30Pace8:08.37

Leg 2:Distance4.000Time31:57.20Pace7:59.30
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance4.000Time32:58.10Pace8:14.52
With Jenny and Julia.
Leg 4:Distance0.250Time2:16.00Pace9:04.00
With Bella.

Neon Crocs 1 Miles: 10.37

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

Sat, Feb 29, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.82	1.00	4.00	0.25	16.07

Fast Running Friend Workout - 2020-02-29 10:06:21
Workout Totals: Distance16.068Time1:57:42.60Pace7:19.54
Total of 16 miles for me. Paced William in a track 400 time trial in 72.5 - new PR. Paced Matthew in his 1 mile track "tempo run" in 6:36. Did 2x2 miles, first one in 11:32 down the canyon with Jacob, second one at very end of everything going down for 1.25 and up for 0.75 in 12:11. Ethan came and did a video shoot of all of us running for his school film project, then filmed Benjamin during his workout. Benjamin did 3x3 in the canyon, down in 15:54, up in 17:00, then down in 15:26.
Leg 1:Distance0.500Time4:34.00Pace9:08.00
Video shoot with the family for Ethan.
Leg 2:Distance1.050Time8:48.80Pace8:23.62
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance0.248Time1:12.50Pace4:52.34
With Joseph, Jacob, and William - 400 time trial.
Leg 4:Distance0.250Time2:18.80Pace9:15.20
Recovery with Joseph, Jacob, and William.
Leg 5:Distance1.000Time6:36.80Pace6:36.80
Matthew's "tempo run" with Joseph, Jacob, William, and Stephen.
Leg 6:Distance1.000Time8:20.40Pace8:20.40
Leg 7:Distance12.020Time1:25:51.30Pace7:08.56
Part with Joseph and Jacob, part alone.
Split 1:Distance1.000Time7:56.20Pace7:56.20 Cumilative:Distance1.000Time7:56.20Pace7:56.20
Split 2:Distance2.000Time11:32.60Pace5:46.30 Cumilative:Distance3.000Time19:28.80Pace6:29.60
Split 3:Distance6.770Time52:04.80Pace7:41.57 Cumilative:Distance9.770Time1:11:33.60Pace7:19.47
Split 4:Distance2.000Time12:11.70Pace6:05.85 Cumilative:Distance11.770Time1:23:45.30Pace7:06.96
Split 5:Distance0.250Time2:06.00Pace8:24.00 Cumilative:Distance12.020Time1:25:51.30Pace7:08.56

Neon Crocs 1 Miles: 16.07

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

Sun, Mar 01, 2020

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 02, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.93	0.00	0.00	0.12	13.05

Fast Running Friend Workout - 2020-03-02 08:36:19
Workout Totals: Distance13.054Time1:43:18.10Pace7:54.80
Easy runs, total of 13.
Leg 1:Distance4.000Time33:05.10Pace8:16.27
With Julia.
Leg 2:Distance2.054Time15:41.30Pace7:38.28
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:18.70Pace7:51.72 Cumilative:Distance0.930Time7:18.70Pace7:51.72
Split 2:Distance0.124Time0:39.60Pace5:19.35 Cumilative:Distance1.054Time7:58.30Pace7:33.80
Split 3:Distance1.000Time7:43.00Pace7:43.00 Cumilative:Distance2.054Time15:41.30Pace7:38.28

Leg 3:Distance4.000Time31:23.70Pace7:50.93
With Joseph, Jacob, William, and Stephen.
Leg 4:Distance3.000Time23:08.00Pace7:42.67
With Jenny.

Neon Crocs 1 Miles: 13.05

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

Tue, Mar 03, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.17	0.00	0.00	0.12	11.29

Fast Running Friend Workout - 2020-03-03 10:13:26
Workout Totals: Distance11.294Time1:30:58.20Pace8:03.28
Total of 11. The boys did a 200 time trial off a running start, but off just regular running, so it probably evens things out. Joseph and Jacob got 29.6 (PRs), William 33.2 (PR), Matthew 38.3, and Stephen I think 37.8 - his foot was hurting.
Leg 1:Distance4.000Time33:12.60Pace8:18.15
With Julia.
Leg 2:Distance2.294Time18:02.10Pace7:51.71
With Joseph, Jacob, William, Stephen, and Matthew.
Split 1:Distance1.050Time8:16.80Pace7:53.14 Cumilative:Distance1.050Time8:16.80Pace7:53.14
Split 2:Distance0.124Time0:38.30Pace5:08.87 Cumilative:Distance1.174Time8:55.10Pace7:35.79
Split 3:Distance1.120Time9:07.00Pace8:08.39 Cumilative:Distance2.294Time18:02.10Pace7:51.71

Leg 3:Distance5.000Time39:43.50Pace7:56.70
With Joseph.

Neon Crocs 1 Miles: 11.29

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

Wed, Mar 04, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	4.00	0.00	13.00

Fast Running Friend Workout - 2020-03-04 09:05:33
Workout Totals: Distance13.000Time1:39:00.20Pace7:36.94
Total of 12. Usual distances for the kids. Had Benjamin pace me through 2x2 in the canyon, one up, one down up in 12:29 (6:15, 6:14), down 11:23 (5:52, 5:34, last two quarters 82, 78). Was surprised at how much juice I found in myself at the end of the last one because 5:52 opening mile did not feel easy. I tried Molly Seidel's method of "no brain, no pain", and to some extent it worked.
Leg 1:Distance9.000Time1:05:24.00Pace7:16.00
With Benjamin.
Split 1:Distance2.020Time15:56.40Pace7:53.47 Cumilative:Distance2.020Time15:56.40Pace7:53.47
Split 2:Distance2.000Time12:29.80Pace6:14.90 Cumilative:Distance4.020Time28:26.20Pace7:04.43
Split 3:Distance0.960Time8:42.20Pace9:03.96 Cumilative:Distance4.980Time37:08.40Pace7:27.47
Split 4:Distance2.000Time11:23.60Pace5:41.80 Cumilative:Distance6.980Time48:32.00Pace6:57.19
Split 5:Distance2.020Time16:52.00Pace8:20.99 Cumilative:Distance9.000Time1:05:24.00Pace7:16.00

Leg 2:Distance4.000Time33:36.20Pace8:24.05
With Julia.

Neon Crocs 1 Miles: 13.00

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

Thu, Mar 05, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.24	0.00	0.00	0.31	12.55

Fast Running Friend Workout - 2020-03-05 15:37:49
Workout Totals: Distance12.548Time1:38:26.30Pace7:50.70
More or less usual runs, 12 total. Matthew did a 400 time trial on the track, ran a PR of 79.9. Splits 38, 41. We also measured out a downhill 100 meter stretch to do sprints on. Joseph and Jacob ran 13.3, William 14.9, I stayed with William, but it felt very close to all out.
Leg 1:Distance1.000Time7:31.30Pace7:31.30
Alone.
Leg 2:Distance1.050Time8:18.20Pace7:54.48
With Joseph, Jacob, Stephen, and Matthew.
Leg 3:Distance0.248Time1:19.90Pace5:22.18
With Joseph, Jacob, Stephen, and Matthew.
Leg 4:Distance1.250Time10:13.60Pace8:10.88
With Joseph, Jacob, Stephen, and Matthew.
Leg 5:Distance5.000Time38:52.60Pace7:46.52
Part with Joseph, Jacob, and Matthew, part alone.
Split 1:Distance0.381Time3:02.70Pace7:59.53 Cumilative:Distance0.381Time3:02.70Pace7:59.53
Split 2:Distance0.062Time0:14.90Pace4:00.32 Cumilative:Distance0.443Time3:17.60Pace7:26.05
Split 3:Distance4.557Time35:35.00Pace7:48.51 Cumilative:Distance5.000Time38:52.60Pace7:46.52

Leg 6:Distance4.000Time32:10.70Pace8:02.68
With Julia.

Neon Crocs 1 Miles: 12.55

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

Fri, Mar 06, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.68	0.00	0.00	0.38	12.06

Fast Running Friend Workout - 2020-03-06 16:37:16
Workout Totals: Distance12.054Time1:33:35.10Pace7:45.83
More or less usual runs, 12 total for me.
Leg 1:Distance2.054Time17:05.00Pace8:19.03
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:44.20Pace8:19.14 Cumilative:Distance0.930Time7:44.20Pace8:19.14
Split 2:Distance0.124Time0:37.40Pace5:01.61 Cumilative:Distance1.054Time8:21.60Pace7:55.90
Split 3:Distance1.000Time8:43.40Pace8:43.40 Cumilative:Distance2.054Time17:05.00Pace8:19.03

Leg 2:Distance6.000Time44:25.00Pace7:24.17
Part with Joseph and Jacob, part alone.
Split 1:Distance3.175Time24:31.60Pace7:43.50 Cumilative:Distance3.175Time24:31.60Pace7:43.50
Split 2:Distance0.375Time2:04.70Pace5:32.53 Cumilative:Distance3.550Time26:36.30Pace7:29.66
Split 3:Distance2.450Time17:48.70Pace7:16.20 Cumilative:Distance6.000Time44:25.00Pace7:24.17

Leg 3:Distance4.000Time32:05.10Pace8:01.27
With Julia.

Neon Crocs 1 Miles: 12.05

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

Sat, Mar 07, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.01	1.00	2.00	1.50	17.51

Fast Running Friend Workout - 2020-03-07 09:51:01
Workout Totals: Distance17.511Time2:11:37.00Pace7:30.97
Total of over 17. Paced William with Joseph and Jacob to a 400 PR of 71.2. The did a 2 mile tempo down the canyon with Joseph and Jacob in 11:53. Then joined Benjamin for part of his workout. He did 3x3 down in 15:23, up in 16:20, and then down in 15:16. I did 0.375 down in 1:54, then 0.375 up in 2:00, and then 0.5 down in 2:35. The wind was blowing up the canyon. Matthew did his 1 mile track "tempo run" in 6:31. The wind was a factor.
Leg 1:Distance1.050Time8:46.40Pace8:21.33
Warm-up with the boys.
Leg 2:Distance0.250Time1:11.20Pace4:44.80
William's 400.
Leg 3:Distance0.250Time2:09.80Pace8:39.20
Recovery jog with Joseph, William, and Jacob.
Leg 4:Distance1.000Time6:31.70Pace6:31.70
Matthew's tempo mile along with Joseph, Jacob, William, and Stephen.
Leg 5:Distance1.500Time12:33.80Pace8:22.53
Cool-down.
Leg 6:Distance13.461Time1:40:24.10Pace7:27.52
Part with Benjamin, part with Joseph, and Jacob, part alone.
Split 1:Distance0.980Time8:25.80Pace8:36.12 Cumilative:Distance0.980Time8:25.80Pace8:36.12
Split 2:Distance2.000Time11:53.30Pace5:56.65 Cumilative:Distance2.980Time20:19.10Pace6:49.09
Split 3:Distance0.930Time7:26.50Pace8:00.11 Cumilative:Distance3.910Time27:45.60Pace7:05.98
Split 4:Distance0.375Time1:54.10Pace5:04.27 Cumilative:Distance4.285Time29:39.70Pace6:55.33
Split 5:Distance2.045Time16:21.40Pace7:59.90 Cumilative:Distance6.330Time46:01.10Pace7:16.19
Split 6:Distance0.375Time2:00.50Pace5:21.33 Cumilative:Distance6.705Time48:01.60Pace7:09.77
Split 7:Distance2.106Time16:51.10Pace8:00.10 Cumilative:Distance8.811Time1:04:52.70Pace7:21.80
Split 8:Distance0.500Time2:35.20Pace5:10.40 Cumilative:Distance9.311Time1:07:27.90Pace7:14.74
Split 9:Distance4.150Time32:56.20Pace7:56.19 Cumilative:Distance13.461Time1:40:24.10Pace7:27.52

Neon Crocs 1 Miles: 17.51

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

Sun, Mar 08, 2020

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 09, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.18	0.00	0.00	0.37	13.55

Fast Running Friend Workout - 2020-03-09 16:32:08
Workout Totals: Distance13.554Time1:45:55.40Pace7:48.89
Total of 13.5, more or less usual runs with pickups. Ran into Joel Griffits, paced him for 0.25 down the canyon. I was aiming for 75, we were OK at 300, but then he fell off the pace a lot because he is not used to running quarters. So I ended up running 76, he was around 79.
Leg 1:Distance2.054Time16:42.10Pace8:07.88
With Joseph, Jacob, and Matthew. We might have had Stephen and William, do not remember.
Split 1:Distance0.930Time7:37.20Pace8:11.61 Cumilative:Distance0.930Time7:37.20Pace8:11.61
Split 2:Distance0.124Time0:39.30Pace5:16.94 Cumilative:Distance1.054Time8:16.50Pace7:51.06
Split 3:Distance1.000Time8:25.60Pace8:25.60 Cumilative:Distance2.054Time16:42.10Pace8:07.88

Leg 2:Distance7.500Time57:42.60Pace7:41.68
Part with Joseph, Jacob, William, and Stephen, part with Joel Griffits, part alone.
Split 1:Distance4.480Time35:21.40Pace7:53.53 Cumilative:Distance4.480Time35:21.40Pace7:53.53
Split 2:Distance0.250Time1:16.20Pace5:04.80 Cumilative:Distance4.730Time36:37.60Pace7:44.61
Split 3:Distance0.000Time0:03.40Pace0:00.00 Cumilative:Distance4.730Time36:41.00Pace7:45.33
Split 4:Distance2.770Time21:01.60Pace7:35.45 Cumilative:Distance7.500Time57:42.60Pace7:41.68

Leg 3:Distance4.000Time31:30.70Pace7:52.68
With Julia.

Neon Crocs 1 Miles: 13.55

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

Tue, Mar 10, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.87	0.00	0.00	0.19	12.06

Fast Running Friend Workout - 2020-03-10 11:32:42
Workout Totals: Distance12.054Time1:34:57.40Pace7:52.66
Usual runs, total of 12, did some pickups. Ran 100 downhill in 14.1, up in 18.1 on the same stretch. Joseph and Jacob got 13.3.
Leg 1:Distance4.000Time32:35.20Pace8:08.80
With Julia.
Leg 2:Distance2.054Time16:02.50Pace7:48.60
With Joseph, Jacob, and Matthew. I think we might have had William and Stephen.
Split 1:Distance0.930Time7:24.80Pace7:58.28 Cumilative:Distance0.930Time7:24.80Pace7:58.28
Split 2:Distance0.124Time0:36.70Pace4:55.97 Cumilative:Distance1.054Time8:01.50Pace7:36.83
Split 3:Distance1.000Time8:01.00Pace8:01.00 Cumilative:Distance2.054Time16:02.50Pace7:48.60

Leg 3:Distance6.000Time46:19.70Pace7:43.28
Part with Joseph, Jacob, William, and Stephen, part alone.
Split 1:Distance0.380Time2:55.90Pace7:42.89 Cumilative:Distance0.380Time2:55.90Pace7:42.89
Split 2:Distance0.062Time0:14.10Pace3:47.42 Cumilative:Distance0.442Time3:10.00Pace7:09.86
Split 3:Distance5.116Time39:57.30Pace7:48.59 Cumilative:Distance5.558Time43:07.30Pace7:45.51
Split 4:Distance0.062Time0:18.20Pace4:53.55 Cumilative:Distance5.620Time43:25.50Pace7:43.61
Split 5:Distance0.380Time2:54.20Pace7:38.42 Cumilative:Distance6.000Time46:19.70Pace7:43.28

Neon Crocs 1 Miles: 12.05

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

Wed, Mar 11, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.04	0.00	2.00	0.00	13.04

Fast Running Friend Workout - 2020-03-11 10:26:55
Workout Totals: Distance13.040Time1:41:44.60Pace7:48.14
Total of 13, more or less usual runs for the kids, I did a 2 mile tempo down the canyon with Benjamin in 11:19.
Leg 1:Distance1.000Time9:17.80Pace9:17.80
With everybody, Bella and Leigha in the stroller, everybody else running.
Leg 2:Distance8.040Time1:00:42.80Pace7:33.08
With Benjamin, did a 2 mile tempo down the canyon.
Split 1:Distance4.020Time32:14.70Pace8:01.27 Cumilative:Distance4.020Time32:14.70Pace8:01.27
Split 2:Distance2.000Time11:19.70Pace5:39.85 Cumilative:Distance6.020Time43:34.40Pace7:14.29
Split 3:Distance2.020Time17:08.40Pace8:29.11 Cumilative:Distance8.040Time1:00:42.80Pace7:33.08

Leg 3:Distance4.000Time31:44.00Pace7:56.00
With Julia.

Neon Crocs 1 Miles: 13.04

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

Thu, Mar 12, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.17	0.00	0.50	0.37	12.04

Fast Running Friend Workout - 2020-03-12 10:07:44
Workout Totals: Distance12.037Time1:33:15.50Pace7:44.86
Today was a day of time trials, and we had some PRs. 400: Jacob 63.8 PR Joseph 64.6 PR Dad 69.0 Mom 1:43.8 Mary 1:53.4 PR 800: Matthew 2:57.6 PR - first time under 3:00 and family record for 7 and under! Perfect 800 splits as well - 87, 90. Benjamin paced Joseph and Jacob in the 400. Total of 12 miles or so for me.
Leg 1:Distance1.050Time8:34.20Pace8:09.71
Warm-up with the kids.
Leg 2:Distance0.498Time2:57.60Pace5:56.63
Matthew's 800 time trial with Benjamin, Joseph, Jacob, William, and Stephen helping pace.
Leg 3:Distance0.995Time8:53.20Pace8:55.88
Jogging and strides with Benjamin, Joseph, and Jacob.
Split 1:Distance0.310Time2:37.00Pace8:26.45 Cumilative:Distance0.310Time2:37.00Pace8:26.45
Split 2:Distance0.062Time0:16.50Pace4:26.13 Cumilative:Distance0.372Time2:53.50Pace7:46.40
Split 3:Distance0.186Time2:04.90Pace11:11.51 Cumilative:Distance0.558Time4:58.40Pace8:54.77
Split 4:Distance0.062Time0:16.50Pace4:26.13 Cumilative:Distance0.620Time5:14.90Pace8:27.90
Split 5:Distance0.375Time3:38.30Pace9:42.13 Cumilative:Distance0.995Time8:53.20Pace8:55.88

Leg 4:Distance0.248Time1:09.00Pace4:38.23
400 time trial.
Leg 5:Distance0.248Time1:53.40Pace7:37.26
Paced Mary in a 400 time trial.
Leg 6:Distance0.248Time1:43.80Pace6:58.55
Paced Sarah in a 400 time trial.
Leg 7:Distance0.250Time2:10.00Pace8:40.00
A lap of jogging.
Leg 8:Distance8.500Time1:05:54.30Pace7:45.21
Part with Joseph, Jacob, Benjamin, and Jenny, part alone.

Neon Crocs 1 Miles: 12.04

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

Fri, Mar 13, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.24	0.00	0.00	0.68	12.92

Fast Running Friend Workout - 2020-03-13 12:34:16
Workout Totals: Distance12.920Time1:44:27.00Pace8:05.06
Did some 200s on the track, then more distance, 100 meter downhill sprint, and then night run providing security for Sarah.
Leg 1:Distance3.170Time26:20.60Pace8:18.61
To the track, then some 200s there with various kids.
Split 1:Distance1.050Time8:38.40Pace8:13.71 Cumilative:Distance1.050Time8:38.40Pace8:13.71
Split 2:Distance0.124Time0:37.30Pace5:00.81 Cumilative:Distance1.174Time9:15.70Pace7:53.34
Split 3:Distance0.250Time2:20.30Pace9:21.20 Cumilative:Distance1.424Time11:36.00Pace8:08.76
Split 4:Distance0.124Time0:33.30Pace4:28.55 Cumilative:Distance1.548Time12:09.30Pace7:51.12
Split 5:Distance0.375Time3:41.30Pace9:50.13 Cumilative:Distance1.923Time15:50.60Pace8:14.33
Split 6:Distance0.124Time0:32.60Pace4:22.90 Cumilative:Distance2.047Time16:23.20Pace8:00.31
Split 7:Distance0.375Time3:47.20Pace10:05.87 Cumilative:Distance2.422Time20:10.40Pace8:19.75
Split 8:Distance0.124Time0:40.90Pace5:29.84 Cumilative:Distance2.546Time20:51.30Pace8:11.48
Split 9:Distance0.375Time3:47.70Pace10:07.20 Cumilative:Distance2.921Time24:39.00Pace8:26.33
Split 10:Distance0.124Time0:37.60Pace5:03.23 Cumilative:Distance3.045Time25:16.60Pace8:18.06
Split 11:Distance0.125Time1:04.00Pace8:32.00 Cumilative:Distance3.170Time26:20.60Pace8:18.61

Leg 2:Distance1.000Time9:28.70Pace9:28.70
Back home with William, Stephen, and Mary.
Leg 3:Distance6.000Time47:29.30Pace7:54.88
Part with the kids, part alone, I think. Did a 100 downhill sprint.
Split 1:Distance0.390Time2:55.20Pace7:29.23 Cumilative:Distance0.390Time2:55.20Pace7:29.23
Split 2:Distance0.062Time0:14.70Pace3:57.10 Cumilative:Distance0.452Time3:09.90Pace7:00.13
Split 3:Distance5.548Time44:19.40Pace7:59.34 Cumilative:Distance6.000Time47:29.30Pace7:54.88

Leg 4:Distance2.750Time21:08.40Pace7:41.24
Late at night providing security for Sarah's run. Which means running a bit ahead of her, then back, and repeat.

Neon Crocs 1 Miles: 12.92

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

Sat, Mar 14, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.27	1.00	0.00	0.50	10.77

Fast Running Friend Workout - 2020-03-14 10:14:10
Workout Totals: Distance10.763Time1:24:01.80Pace7:48.44
Only about 10 miles today. The boys did 800 time trial. Benjamin paced them. I ran the first 400 with them in 69.7. Joseph got a PR - 2:22.9. Jacob struggled and ran 2:29.1. Then Benjamin ran a PR for 3 miles down the canyon in 14:39. I did a quarter with him in 74.7 in the middle. More or less usual Saturday distances for everybody today.
Leg 1:Distance1.816Time15:20.20Pace8:26.72
Warm-up with the boys.
Split 1:Distance1.130Time9:28.30Pace8:22.92 Cumilative:Distance1.130Time9:28.30Pace8:22.92
Split 2:Distance0.062Time0:16.80Pace4:30.97 Cumilative:Distance1.192Time9:45.10Pace8:10.86
Split 3:Distance0.187Time1:47.40Pace9:34.33 Cumilative:Distance1.379Time11:32.50Pace8:22.18
Split 4:Distance0.062Time0:16.00Pace4:18.06 Cumilative:Distance1.441Time11:48.50Pace8:11.67
Split 5:Distance0.375Time3:31.70Pace9:24.53 Cumilative:Distance1.816Time15:20.20Pace8:26.72

Leg 2:Distance0.368Time2:29.10Pace6:45.16
Ran the first 400 of the boys 800 time trial, then ran around the field.
Split 1:Distance0.248Time1:09.70Pace4:41.05 Cumilative:Distance0.248Time1:09.70Pace4:41.05
Split 2:Distance0.120Time1:13.20Pace10:10.00 Cumilative:Distance0.368Time2:22.90Pace6:28.32
Split 3:Distance0.000Time0:06.20Pace0:00.00 Cumilative:Distance0.368Time2:29.10Pace6:45.16

Leg 3:Distance0.500Time4:34.00Pace9:08.00
Recovery.
Leg 4:Distance1.000Time6:40.30Pace6:40.30
With Matthew and the rest of the boys.
Leg 5:Distance1.000Time8:20.80Pace8:20.80
Back to the house.
Leg 6:Distance6.079Time46:37.40Pace7:40.17
Some with Benjamin, some alone.
Split 1:Distance1.700Time12:20.60Pace7:15.65 Cumilative:Distance1.700Time12:20.60Pace7:15.65
Split 2:Distance0.250Time1:14.70Pace4:58.80 Cumilative:Distance1.950Time13:35.30Pace6:58.10
Split 3:Distance4.129Time33:02.10Pace8:00.04 Cumilative:Distance6.079Time46:37.40Pace7:40.17

Neon Crocs 1 Miles: 10.76

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

Sun, Mar 15, 2020

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, no church today due to COVID.

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

Mon, Mar 16, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.71	0.00	2.00	0.34	12.05

Fast Running Friend Workout - 2020-03-16 13:26:40
Workout Totals: Distance12.054Time1:34:03.10Pace7:48.15
Benjamin paced me through a tempo run down the canyon - 2 miles in 11:17. Then I also did some sprints down and up.
Leg 1:Distance9.000Time1:08:31.20Pace7:36.80
Split 1:Distance4.980Time39:42.30Pace7:58.37 Cumilative:Distance4.980Time39:42.30Pace7:58.37
Split 2:Distance2.000Time11:17.30Pace5:38.65 Cumilative:Distance6.980Time50:59.60Pace7:18.34
Split 3:Distance2.020Time17:31.60Pace8:40.59 Cumilative:Distance9.000Time1:08:31.20Pace7:36.80

Leg 2:Distance2.054Time17:43.10Pace8:37.58
With Matthew, Joseph, Jacob, William, and Stephen.
Split 1:Distance0.930Time7:52.40Pace8:27.96 Cumilative:Distance0.930Time7:52.40Pace8:27.96
Split 2:Distance0.124Time0:38.00Pace5:06.45 Cumilative:Distance1.054Time8:30.40Pace8:04.25
Split 3:Distance1.000Time9:12.70Pace9:12.70 Cumilative:Distance2.054Time17:43.10Pace8:37.58

Leg 3:Distance1.000Time7:48.80Pace7:48.80
With Joseph and Jacob. Did 100 down, and then 0.155 uphill sprint at the end.
Split 1:Distance0.390Time3:03.70Pace7:51.03 Cumilative:Distance0.390Time3:03.70Pace7:51.03
Split 2:Distance0.062Time0:15.40Pace4:08.39 Cumilative:Distance0.452Time3:19.10Pace7:20.49
Split 3:Distance0.393Time3:42.80Pace9:26.92 Cumilative:Distance0.845Time7:01.90Pace8:19.29
Split 4:Distance0.155Time0:46.90Pace5:02.58 Cumilative:Distance1.000Time7:48.80Pace7:48.80

Neon Crocs 1 Miles: 12.05

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

Tue, Mar 17, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.26	0.00	0.25	0.25	11.76

Fast Running Friend Workout - 2020-03-17 10:41:54
Workout Totals: Distance8.755Time1:04:39.00Pace7:23.06
Total of almost 12. More or less usual runs for the younger kids. Benjamin did 6x0.625 down the canyon a bit under 3:00 on average with a short brisk recovery. I paced Julia through a quarter down the canyon in 84, and then did a quarter of Benjamin's interval. Added 3 in the evening, Fast Running Friend was out of battery, so I did not time it.
Leg 1:Distance0.730Time6:42.20Pace9:10.96
With Julia.
Leg 2:Distance0.250Time1:24.10Pace5:36.40
With Julia.
Leg 3:Distance7.775Time56:32.70Pace7:16.36
Part with Benjamin, part alone.
Split 1:Distance2.700Time19:52.50Pace7:21.67 Cumilative:Distance2.700Time19:52.50Pace7:21.67
Split 2:Distance0.125Time0:51.70Pace6:53.60 Cumilative:Distance2.825Time20:44.20Pace7:20.42
Split 3:Distance0.250Time1:11.60Pace4:46.40 Cumilative:Distance3.075Time21:55.80Pace7:07.90
Split 4:Distance4.700Time34:36.90Pace7:21.89 Cumilative:Distance7.775Time56:32.70Pace7:16.36

Neon Crocs 1 Miles: 11.76

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

Wed, Mar 18, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.56	0.00	0.00	0.37	11.93

Fast Running Friend Workout - 2020-03-18 12:17:27
Workout Totals: Distance11.939Time1:38:17.30Pace8:13.95
Joseph and Jacob did 800 time trial today. It went better for Jacob - 2:26.8, but Joseph just gave up and ran 2:31. I ran the first lap in 70. Benjamin paced. William ran the last lap but pulled away from them and got 72.7. Total of about 12 miles for me.
Leg 1:Distance4.000Time33:42.60Pace8:25.65
With Julia.
Split 1:Distance0.390Time3:06.00Pace7:56.92 Cumilative:Distance0.390Time3:06.00Pace7:56.92
Split 2:Distance0.062Time0:17.70Pace4:45.48 Cumilative:Distance0.452Time3:23.70Pace7:30.66
Split 3:Distance1.583Time14:09.20Pace8:56.45 Cumilative:Distance2.035Time17:32.90Pace8:37.40
Split 4:Distance0.250Time1:25.30Pace5:41.20 Cumilative:Distance2.285Time18:58.20Pace8:18.12
Split 5:Distance1.263Time11:05.70Pace8:47.08 Cumilative:Distance3.548Time30:03.90Pace8:28.43
Split 6:Distance0.062Time0:22.00Pace5:54.84 Cumilative:Distance3.610Time30:25.90Pace8:25.79
Split 7:Distance0.235Time2:04.50Pace8:49.79 Cumilative:Distance3.845Time32:30.40Pace8:27.26
Split 8:Distance0.155Time1:12.20Pace7:45.81 Cumilative:Distance4.000Time33:42.60Pace8:25.65

Leg 2:Distance2.049Time16:55.80Pace8:15.75
Warm-up with the boys.
Split 1:Distance0.930Time7:41.20Pace8:15.91 Cumilative:Distance0.930Time7:41.20Pace8:15.91
Split 2:Distance0.124Time0:37.90Pace5:05.65 Cumilative:Distance1.054Time8:19.10Pace7:53.53
Split 3:Distance0.310Time3:00.40Pace9:41.94 Cumilative:Distance1.364Time11:19.50Pace8:18.17
Split 4:Distance0.062Time0:16.40Pace4:24.52 Cumilative:Distance1.426Time11:35.90Pace8:08.01
Split 5:Distance0.186Time1:47.40Pace9:37.42 Cumilative:Distance1.612Time13:23.30Pace8:18.33
Split 6:Distance0.062Time0:16.20Pace4:21.29 Cumilative:Distance1.674Time13:39.50Pace8:09.55
Split 7:Distance0.375Time3:16.30Pace8:43.47 Cumilative:Distance2.049Time16:55.80Pace8:15.75

Leg 3:Distance0.390Time2:30.90Pace6:26.92
800 time trial.
Split 1:Distance0.250Time1:10.30Pace4:41.20 Cumilative:Distance0.250Time1:10.30Pace4:41.20
First lap with the boys.
Split 2:Distance0.140Time1:16.50Pace9:06.43 Cumilative:Distance0.390Time2:26.80Pace6:16.41
Running around the field - Jacob's time.
Split 3:Distance0.000Time0:04.10Pace0:00.00 Cumilative:Distance0.390Time2:30.90Pace6:26.92
Joseph's time.

Leg 4:Distance1.500Time13:28.40Pace8:58.93
Back to the house.
Leg 5:Distance4.000Time31:39.60Pace7:54.90
Do not remember who this was with.

Neon Crocs 1 Miles: 11.94

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

Thu, Mar 19, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.93	0.00	0.00	0.12	13.05

Fast Running Friend Workout - 2020-03-19 10:06:20
Workout Totals: Distance13.054Time1:44:55.10Pace8:02.24
Total of 13. Did a fartlek mile with Joseph, Jacob, and Benjamin down the canyon with fast 0.125 targeting 35, and slow ones targeting 1:00 except the first one targeting 45. Also fast 200 with Matthew. Otherwise easy pace.
Leg 1:Distance7.000Time54:52.30Pace7:50.33
With Benjamin, Joseph, and Jacob.
Split 1:Distance3.550Time28:33.40Pace8:02.65 Cumilative:Distance3.550Time28:33.40Pace8:02.65
Split 2:Distance0.125Time0:43.40Pace5:47.20 Cumilative:Distance3.675Time29:16.80Pace7:58.04
Split 3:Distance0.125Time0:36.40Pace4:51.20 Cumilative:Distance3.800Time29:53.20Pace7:51.89
Split 4:Distance0.125Time0:51.60Pace6:52.80 Cumilative:Distance3.925Time30:44.80Pace7:50.01
Split 5:Distance0.125Time0:35.70Pace4:45.60 Cumilative:Distance4.050Time31:20.50Pace7:44.32
Split 6:Distance0.125Time0:56.00Pace7:28.00 Cumilative:Distance4.175Time32:16.50Pace7:43.83
Split 7:Distance0.125Time0:35.40Pace4:43.20 Cumilative:Distance4.300Time32:51.90Pace7:38.58
Split 8:Distance0.125Time1:01.20Pace8:09.60 Cumilative:Distance4.425Time33:53.10Pace7:39.46
Split 9:Distance0.125Time0:33.80Pace4:30.40 Cumilative:Distance4.550Time34:26.90Pace7:34.26
Split 10:Distance2.450Time20:25.40Pace8:20.16 Cumilative:Distance7.000Time54:52.30Pace7:50.33

Leg 2:Distance2.054Time17:05.20Pace8:19.12
With William, Stephen, and Matthew.
Split 1:Distance0.930Time7:40.50Pace8:15.16 Cumilative:Distance0.930Time7:40.50Pace8:15.16
Split 2:Distance0.124Time0:37.00Pace4:58.39 Cumilative:Distance1.054Time8:17.50Pace7:52.01
Split 3:Distance1.000Time8:47.70Pace8:47.70 Cumilative:Distance2.054Time17:05.20Pace8:19.12

Leg 3:Distance4.000Time32:57.60Pace8:14.40
With Julia.

Neon Crocs 1 Miles: 13.05

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

Fri, Mar 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	4.00	0.00	12.00

Fast Running Friend Workout - 2020-03-20 11:24:53
Workout Totals: Distance12.000Time1:29:10.70Pace7:25.89
12 total, easy runs for everybody for the most part, I did a 4 mile tempo on the hills in 25:10. It was hard. I think I am starting to get old and lose strength somewhat, but at least I can still run. Stephen and Matthew raced each other in the 200 and both ran a PR of 35.9.
Leg 1:Distance3.000Time23:17.30Pace7:45.77
Do not remember who this was with, I think Benjamin.
Leg 2:Distance4.000Time33:03.10Pace8:15.77
With Julia.
Leg 3:Distance5.000Time32:50.30Pace6:34.06
First mile with Joseph and Stephen, the rest alone - ran a tempo.
Split 1:Distance1.000Time7:40.10Pace7:40.10 Cumilative:Distance1.000Time7:40.10Pace7:40.10
Split 2:Distance4.000Time25:10.20Pace6:17.55 Cumilative:Distance5.000Time32:50.30Pace6:34.06

Neon Crocs 1 Miles: 12.00

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

Sat, Mar 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.89	1.00	0.00	1.25	17.14

Fast Running Friend Workout - 2020-03-21 11:27:14
Workout Totals: Distance17.142Time2:11:53.70Pace7:41.66
Started with 3x0.25 down the canyon with Joseph, Jacob, and Benjamin while they did 3x0.3125. I did 70.9, 69.9, 69.5. They had I think around 1:27, 1:27, 1:25. Then Benjamin did a 6 mile tempo down the canyon in 30:29 with the splits of 5:22, 5:10, 5:06, 5:05, 4:59, 4:49. I was very happy to see this level of strength. I did half a mile with him in the middle in 2:31. The tables have turned. I used to have him run half a mile with me like that in the middle of my tempos :-) Then I ran a bit alone, a bit with Sarah, and a bit with Benjamin, and more alone. Then with William and Matthew.
Leg 1:Distance0.980Time7:52.70Pace8:02.35
With Benjamin, Joseph, and Jacob.
Leg 2:Distance2.312Time17:42.80Pace7:39.69
Workout.
Split 1:Distance0.250Time1:10.90Pace4:43.60 Cumilative:Distance0.250Time1:10.90Pace4:43.60
Split 2:Distance0.750Time6:41.90Pace8:55.87 Cumilative:Distance1.000Time7:52.80Pace7:52.80
Split 3:Distance0.250Time1:09.80Pace4:39.20 Cumilative:Distance1.250Time9:02.60Pace7:14.08
Split 4:Distance0.750Time6:56.20Pace9:14.93 Cumilative:Distance2.000Time15:58.80Pace7:59.40
Split 5:Distance0.250Time1:09.50Pace4:38.00 Cumilative:Distance2.250Time17:08.30Pace7:37.02
Split 6:Distance0.062Time0:34.50Pace9:16.45 Cumilative:Distance2.312Time17:42.80Pace7:39.69

Leg 3:Distance5.700Time43:22.00Pace7:36.49
Part with Benjamin, part alone.
Leg 4:Distance0.500Time2:31.30Pace5:02.60
With Benjamin.
Leg 5:Distance4.600Time35:39.50Pace7:45.11
Part with Benjamin, part with Sarah, part alone.
Leg 6:Distance1.050Time9:09.90Pace8:43.71
With William and Matthew.
Leg 7:Distance1.000Time6:41.60Pace6:41.60
With William and Matthew - Matthew's "tempo run".
Leg 8:Distance1.000Time8:53.90Pace8:53.90
Back to the house with William and Matthew.

Neon Crocs 1 Miles: 17.14

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

Sun, Mar 22, 2020

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 is closed. Did home study with the family.

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

Mon, Mar 23, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.92	0.00	0.00	0.19	12.11

Fast Running Friend Workout - 2020-03-23 09:46:38
Workout Totals: Distance12.104Time1:37:18.90Pace8:02.39
Mostly easy runs, total of around 12 for me today. Stephen and Matthew raced each other in a 200, both got 34.9, which is a PR for both.
Leg 1:Distance8.000Time1:03:17.30Pace7:54.66
With Jacob and Benjamin - I think.
Leg 2:Distance1.050Time9:16.80Pace8:50.29
With Joseph, Matthew, Stephen and some other boys.
Leg 3:Distance0.124Time0:34.90Pace4:41.45
Stephen vs Matthew 200.
Leg 4:Distance0.930Time8:05.50Pace8:42.04
Back to the house.
Leg 5:Distance2.000Time16:04.40Pace8:02.20
With William.
Split 1:Distance0.390Time3:18.60Pace8:29.23 Cumilative:Distance0.390Time3:18.60Pace8:29.23
Split 2:Distance0.062Time0:14.90Pace4:00.32 Cumilative:Distance0.452Time3:33.50Pace7:52.35
Split 3:Distance1.548Time12:30.90Pace8:05.08 Cumilative:Distance2.000Time16:04.40Pace8:02.20

Neon Crocs 1 Miles: 12.10

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

Tue, Mar 24, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.18	0.00	0.00	1.19	12.37

Fast Running Friend Workout - 2020-03-24 10:36:33
Workout Totals: Distance12.367Time1:39:53.10Pace8:04.60
Benjamin did 3x0.625 down the canyon with 0.625 recovery - target 2:50, he got 2:44, 2:43, 2:39 - I was very happy about that. I did 3x0.25 with him and surprised myself - though I did get dropped on all - with 68.0, 65.8, 66.5. The pattern seems to be that I can have a good day when I can dig deep and run well, but such days are becoming harder to find as I am getting older. Also did 14.2 downhill 100 with William.
Leg 1:Distance0.730Time6:25.90Pace8:48.63
With Benjamin and Julia.
Leg 2:Distance0.250Time1:22.30Pace5:29.20
With Benjamin and Julia.
Leg 3:Distance4.083Time32:21.70Pace7:55.56
Benjamin did a workout, I did 0.25 segments.
Split 1:Distance0.433Time3:28.00Pace8:00.37 Cumilative:Distance0.433Time3:28.00Pace8:00.37
Split 2:Distance0.250Time1:08.00Pace4:32.00 Cumilative:Distance0.683Time4:36.00Pace6:44.10
Split 3:Distance0.900Time7:56.70Pace8:49.67 Cumilative:Distance1.583Time12:32.70Pace7:55.49
Split 4:Distance0.250Time1:05.80Pace4:23.20 Cumilative:Distance1.833Time13:38.50Pace7:26.54
Split 5:Distance1.000Time9:18.20Pace9:18.20 Cumilative:Distance2.833Time22:56.70Pace8:05.95
Split 6:Distance0.250Time1:06.50Pace4:26.00 Cumilative:Distance3.083Time24:03.20Pace7:48.12
Split 7:Distance1.000Time8:18.50Pace8:18.50 Cumilative:Distance4.083Time32:21.70Pace7:55.56

Leg 4:Distance4.250Time34:58.00Pace8:13.65
With Benjamin.
Leg 5:Distance2.054Time16:23.50Pace7:58.82
With Matthew and the rest of the boys.
Split 1:Distance0.930Time7:32.90Pace8:06.99 Cumilative:Distance0.930Time7:32.90Pace8:06.99
Split 2:Distance0.124Time0:43.50Pace5:50.81 Cumilative:Distance1.054Time8:16.40Pace7:50.97
Split 3:Distance1.000Time8:07.10Pace8:07.10 Cumilative:Distance2.054Time16:23.50Pace7:58.82

Leg 6:Distance1.000Time8:21.70Pace8:21.70
With William.
Split 1:Distance0.390Time3:08.00Pace8:02.05 Cumilative:Distance0.390Time3:08.00Pace8:02.05
Split 2:Distance0.062Time0:14.20Pace3:49.03 Cumilative:Distance0.452Time3:22.20Pace7:27.35
Split 3:Distance0.548Time4:59.50Pace9:06.53 Cumilative:Distance1.000Time8:21.70Pace8:21.70

Neon Crocs 1 Miles: 12.37

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

Wed, Mar 25, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.97	0.00	0.00	0.12	12.09

Fast Running Friend Workout - 2020-03-25 16:10:26
Workout Totals: Distance12.096Time1:38:51.50Pace8:10.37
Joseph and Jacob did an 800 time trial racing a relay team with William taking the first and the last 200, Stephen the second 200, and Matthew the third 200. Jacob ran a PR of 2:23.9, Joseph mentally was not in it, and ran 2:27.7. The relay team got 2:26.4. I did a total of 12. Benjamin paced the boys.
Leg 1:Distance1.796Time15:10.90Pace8:27.18
Warm-up with the boys, strides.
Split 1:Distance1.110Time9:10.40Pace8:15.86 Cumilative:Distance1.110Time9:10.40Pace8:15.86
Split 2:Distance0.062Time0:17.60Pace4:43.87 Cumilative:Distance1.172Time9:28.00Pace8:04.64
Split 3:Distance0.187Time1:48.90Pace9:42.35 Cumilative:Distance1.359Time11:16.90Pace8:18.09
Split 4:Distance0.062Time0:16.70Pace4:29.35 Cumilative:Distance1.421Time11:33.60Pace8:08.11
Split 5:Distance0.375Time3:37.30Pace9:39.47 Cumilative:Distance1.796Time15:10.90Pace8:27.18

Leg 2:Distance0.300Time2:27.70Pace8:12.33
Boys 800 time trial/relay, Jacob's splits. I ran around the field and gave them splits.
Split 1:Distance0.071Time0:34.20Pace8:01.69 Cumilative:Distance0.071Time0:34.20Pace8:01.69
Split 2:Distance0.075Time0:36.10Pace8:01.33 Cumilative:Distance0.146Time1:10.30Pace8:01.51
Split 3:Distance0.077Time0:36.80Pace7:57.92 Cumilative:Distance0.223Time1:47.10Pace8:00.27
Split 4:Distance0.077Time0:36.80Pace7:57.92 Cumilative:Distance0.300Time2:23.90Pace7:59.67
Jacob.
Split 5:Distance0.000Time0:02.50Pace0:00.00 Cumilative:Distance0.300Time2:26.40Pace8:08.00
Relay team.
Split 6:Distance0.000Time0:01.30Pace0:00.00 Cumilative:Distance0.300Time2:27.70Pace8:12.33
Joseph.

Leg 3:Distance1.000Time8:28.10Pace8:28.10
Back to the house.
Leg 4:Distance9.000Time1:12:44.80Pace8:04.98
Part with the boys, part with Chris.

Neon Crocs 1 Miles: 12.10

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

Thu, Mar 26, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.87	0.00	2.00	0.19	12.06

Fast Running Friend Workout - 2020-03-26 10:04:46
Workout Totals: Distance12.054Time1:32:33.00Pace7:40.68
Total of about 12, usual distances for the kids. Did a tempo run with Benjamin pacing me down the canyon - 2 miles in 11:17.
Leg 1:Distance9.000Time1:07:18.60Pace7:28.73
With Benjamin.
Split 1:Distance4.980Time39:17.20Pace7:53.33 Cumilative:Distance4.980Time39:17.20Pace7:53.33
Split 2:Distance2.000Time11:17.80Pace5:38.90 Cumilative:Distance6.980Time50:35.00Pace7:14.81
Split 3:Distance2.020Time16:43.60Pace8:16.83 Cumilative:Distance9.000Time1:07:18.60Pace7:28.73

Leg 2:Distance2.054Time17:00.10Pace8:16.64
With Joseph, Jacob, William, Stephen, and Matthew.
Split 1:Distance0.930Time7:53.60Pace8:29.25 Cumilative:Distance0.930Time7:53.60Pace8:29.25
Split 2:Distance0.124Time0:37.30Pace5:00.81 Cumilative:Distance1.054Time8:30.90Pace8:04.72
Split 3:Distance1.000Time8:29.20Pace8:29.20 Cumilative:Distance2.054Time17:00.10Pace8:16.64

Leg 3:Distance1.000Time8:14.30Pace8:14.30
With William.
Split 1:Distance0.390Time3:21.30Pace8:36.15 Cumilative:Distance0.390Time3:21.30Pace8:36.15
Split 2:Distance0.062Time0:15.30Pace4:06.77 Cumilative:Distance0.452Time3:36.60Pace7:59.20
Split 3:Distance0.548Time4:37.70Pace8:26.75 Cumilative:Distance1.000Time8:14.30Pace8:14.30

Neon Crocs 1 Miles: 12.05

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

Fri, Mar 27, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.93	0.00	0.00	0.12	12.05

Fast Running Friend Workout - 2020-03-27 10:49:36
Workout Totals: Distance12.054Time1:34:22.90Pace7:49.79
12 total, more or less usual distances for the kids.
Leg 1:Distance4.000Time30:57.30Pace7:44.32
I think this was with Jenny.
Leg 2:Distance2.054Time16:41.30Pace8:07.49
With Joseph, Jacob, and Matthew - maybe with William, and Stephen also.
Split 1:Distance0.930Time7:50.00Pace8:25.38 Cumilative:Distance0.930Time7:50.00Pace8:25.38
Split 2:Distance0.124Time0:39.50Pace5:18.55 Cumilative:Distance1.054Time8:29.50Pace8:03.40
Split 3:Distance1.000Time8:11.80Pace8:11.80 Cumilative:Distance2.054Time16:41.30Pace8:07.49

Leg 3:Distance6.000Time46:44.30Pace7:47.38
I think this was with Benjamin.

Neon Crocs 1 Miles: 12.05

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

Sat, Mar 28, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.70	0.00	0.00	0.62	12.32

Fast Running Friend Workout - 2020-03-28 16:22:14
Workout Totals: Distance12.317Time1:34:21.40Pace7:39.64
Total of 12, did an 800 time trial on the track with the boys. Joseph ran 2:25, Jacob 2:27, relay team 2:24. I could only do 2:34.0. We had some headwind. I opened in 73 but then had only 81 for the last lap. Joseph did 70/75, Jacob 71/76.
Leg 1:Distance2.821Time22:56.20Pace8:07.84
Split 1:Distance1.110Time9:00.80Pace8:07.21 Cumilative:Distance1.110Time9:00.80Pace8:07.21
Split 2:Distance0.062Time0:16.50Pace4:26.13 Cumilative:Distance1.172Time9:17.30Pace7:55.51
Split 3:Distance0.187Time1:39.60Pace8:52.62 Cumilative:Distance1.359Time10:56.90Pace8:03.37
Split 4:Distance0.062Time0:16.70Pace4:29.35 Cumilative:Distance1.421Time11:13.60Pace7:54.03
Split 5:Distance1.400Time11:42.60Pace8:21.86 Cumilative:Distance2.821Time22:56.20Pace8:07.84

Leg 2:Distance0.496Time2:34.00Pace5:10.48
800 time trial.
Leg 3:Distance9.000Time1:08:51.20Pace7:39.02
With Benjamin.

Neon Crocs 1 Miles: 12.32

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

Sun, Mar 29, 2020

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. No church. Home study with the family.

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

Mon, Mar 30, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.26	0.00	0.00	0.87	16.13

Fast Running Friend Workout - 2020-03-30 10:55:18
Workout Totals: Distance16.135Time2:02:36.20Pace7:35.92
Did a fartlek with Benjamin pacing me with the target pace of 36 per 200 for fast and 1:00 per 200 for slow. Did 300 in 55, then rest for 100 in 25, 300 in 54, 200 in 1:00, 300 in 54, 200 in 1:01, and 200 in 37. Jenny also had a good run, sub-7:30 average for 6 miles, recovering from the cold. I ended up with 16 for the day.
Leg 1:Distance7.999Time1:00:32.70Pace7:34.14
Fartlek, Benjamin paced me.
Split 1:Distance4.230Time33:10.20Pace7:50.50 Cumilative:Distance4.230Time33:10.20Pace7:50.50
Split 2:Distance0.187Time0:55.80Pace4:58.40 Cumilative:Distance4.417Time34:06.00Pace7:43.21
Split 3:Distance0.063Time0:25.50Pace6:44.76 Cumilative:Distance4.480Time34:31.50Pace7:42.39
Split 4:Distance0.187Time0:54.30Pace4:50.37 Cumilative:Distance4.667Time35:25.80Pace7:35.50
Split 5:Distance0.125Time1:00.10Pace8:00.80 Cumilative:Distance4.792Time36:25.90Pace7:36.16
Split 6:Distance0.187Time0:54.20Pace4:49.84 Cumilative:Distance4.979Time37:20.10Pace7:29.91
Split 7:Distance0.125Time1:01.70Pace8:13.60 Cumilative:Distance5.104Time38:21.80Pace7:30.98
Split 8:Distance0.125Time0:37.20Pace4:57.60 Cumilative:Distance5.229Time38:59.00Pace7:27.31
Split 9:Distance2.770Time21:33.70Pace7:47.04 Cumilative:Distance7.999Time1:00:32.70Pace7:34.14

Leg 2:Distance1.000Time8:39.60Pace8:39.60
With Matthew and I think Joseph, Jacob, and Stephen. Maybe William as well.
Leg 3:Distance0.186Time0:58.60Pace5:15.05
Matthew's 300 time trial.
Leg 4:Distance0.950Time7:36.00Pace8:00.00
Back to the house with the boys.
Leg 5:Distance6.000Time44:49.30Pace7:28.22
With Jenny.

Neon Crocs 1 Miles: 16.14

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

Tue, Mar 31, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.59	0.00	0.00	1.12	11.71

Fast Running Friend Workout - 2020-03-31 10:36:46
Workout Totals: Distance11.714Time1:37:37.70Pace8:20.06
Did 4x0.25 as part of Benjamin's 4x0.625 workout down the canyon. Got dropped on the second one. My times were 68.4, 69.6, 66.4, 68.9. Benjamin had a great workout. His target was 2:50 - 68 per quarter. He got 2:50, 2:48, 2:46, 2:44. The purpose of the workout was to learn to be more comfortable at faster speeds and take them from middle distance range to something that you could at least dream about holding for a 5 K. Ran more with the kids in the evening. Usual distances for everybody.
Leg 1:Distance1.980Time16:15.70Pace8:12.78
Leg 2:Distance6.750Time55:39.30Pace8:14.71
Part of Benjamin's workout.
Split 1:Distance0.250Time1:08.40Pace4:33.60 Cumilative:Distance0.250Time1:08.40Pace4:33.60
Split 2:Distance0.750Time6:55.50Pace9:14.00 Cumilative:Distance1.000Time8:03.90Pace8:03.90
Split 3:Distance0.250Time1:09.60Pace4:38.40 Cumilative:Distance1.250Time9:13.50Pace7:22.80
Split 4:Distance0.750Time7:41.70Pace10:15.60 Cumilative:Distance2.000Time16:55.20Pace8:27.60
Split 5:Distance0.250Time1:06.40Pace4:25.60 Cumilative:Distance2.250Time18:01.60Pace8:00.71
Split 6:Distance0.750Time7:23.80Pace9:51.73 Cumilative:Distance3.000Time25:25.40Pace8:28.47
Split 7:Distance0.250Time1:08.90Pace4:35.60 Cumilative:Distance3.250Time26:34.30Pace8:10.55
Split 8:Distance3.500Time29:05.00Pace8:18.57 Cumilative:Distance6.750Time55:39.30Pace8:14.71

Leg 3:Distance0.930Time8:21.30Pace8:59.03
To the track with the kids.
Leg 4:Distance0.124Time0:37.10Pace4:59.19
200 with Matthew, Joseph, Jacob, and maybe somebody else.
Leg 5:Distance1.000Time7:55.20Pace7:55.20
A mile around the track.
Leg 6:Distance0.930Time8:49.10Pace9:28.92
Back with the kids.

Neon Crocs 1 Miles: 11.71

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

Wed, Apr 01, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.95	0.00	0.00	0.19	12.14

Fast Running Friend Workout - 2020-04-01 11:07:12
Workout Totals: Distance12.136Time1:30:35.80Pace7:27.91
Some kids started developing a cold, so I put Joseph, Jacob, William, and Stephen on reduced mileage. I did total of 12, though. Matthew ran a PR on the track in the 300 - 57.9.
Leg 1:Distance8.000Time58:41.00Pace7:20.12
With Benjamin.
Leg 2:Distance1.000Time8:17.90Pace8:17.90
With Stephen, William, and Matthew.
Leg 3:Distance0.186Time0:57.90Pace5:11.29
With Stephen, William, and Matthew.
Leg 4:Distance0.950Time7:48.40Pace8:13.05
Back to the house.
Leg 5:Distance2.000Time14:50.60Pace7:25.30
Alone.

Neon Crocs 1 Miles: 12.14

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

Thu, Apr 02, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.95	0.00	0.00	0.06	12.01

Fast Running Friend Workout - 2020-04-02 14:22:00
Workout Totals: Distance12.012Time1:32:14.20Pace7:40.72
Easy runs, I think William did not run, was sick, other younger kids on reduced mileage just in case. Total of 12 for me.
Leg 1:Distance1.000Time8:10.10Pace8:10.10
With Matthew and some other kids.
Leg 2:Distance0.062Time0:17.90Pace4:48.71
With Matthew and some other kids.
Leg 3:Distance0.950Time7:20.50Pace7:43.68
With Matthew and some other kids.
Leg 4:Distance10.000Time1:16:25.70Pace7:38.57
With Benjamin.

Neon Crocs 1 Miles: 12.01

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

Fri, Apr 03, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.90	0.00	0.00	0.25	12.15

Fast Running Friend Workout - 2020-04-03 15:52:42
Workout Totals: Distance12.148Time1:34:46.00Pace7:48.06
Matthew ran a PR in the 400 today - 78.2. Stephen almost got a PR running with him. Joseph and Jacob did 4, I think. William was able to jog a little bit. Benjamin and I did total of 12. Do not remember what Jenny and Julia did, but I think they were on reduced mileage.
Leg 1:Distance0.950Time7:40.30Pace8:04.53
Warm up with Stephen and Matthew.
Leg 2:Distance0.248Time1:18.20Pace5:15.32
400 with Stephen and Mathew.
Leg 3:Distance0.950Time7:37.40Pace8:01.47
With Stephen and Mathew.
Leg 4:Distance2.000Time15:57.50Pace7:58.75
I think this was with Stephen.
Leg 5:Distance8.000Time1:02:12.60Pace7:46.57
With Benjamin - I think.

Neon Crocs 1 Miles: 12.15

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

Sat, Apr 04, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.93	1.00	0.00	0.50	10.43

Fast Running Friend Workout - 2020-04-04 12:25:31
Workout Totals: Distance10.430Time1:24:10.30Pace8:04.21
General conference. Got in whatever running we could in between the sessions, total of 11 for me. Benjamin did 3 miles down the canyon in 14:47. He was trying to run 14:24 - 4:48 average, but the headwind was too strong, plus he was not feeling 100% either. So he opened with 4:50, then 4:52, and then he just did not have it in the last mile - 5:05. Joseph, Jacob, and I tried to run the first 0.5 with him, but we did not quite have it either to fight the wind. Joseph got 2:25, Jacob 2:27, and I could only manage 2:31. William was able to run 8:24 mile, he is recovering. Matthew ran a solid 6:30 mile on the track in spite of the wind.
Leg 1:Distance0.980Time8:18.10Pace8:28.27
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:Distance0.500Time2:31.40Pace5:02.80
0.5 down the canyon trying to keep up with Benjamin.
Leg 3:Distance5.000Time41:52.50Pace8:22.50
More distance with Joseph, Jacob, and some with Benjamin.
Leg 4:Distance1.000Time8:24.20Pace8:24.20
With William.
Leg 5:Distance0.950Time7:38.50Pace8:02.63
With Benjamin and Matthew.
Leg 6:Distance1.000Time6:30.90Pace6:30.90
With Benjamin and Matthew.
Leg 7:Distance1.000Time8:54.70Pace8:54.70
With Benjamin and Matthew.

Neon Crocs 1 Miles: 10.43

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

Sun, Apr 05, 2020

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

General Conference. Day of rest.

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

Mon, Apr 06, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.80	0.00	0.00	0.25	16.05

Fast Running Friend Workout - 2020-04-06 15:34:23
Workout Totals: Distance16.054Time2:07:29.20Pace7:56.47
Total of 16 - ran extra with Jenny. More or less usual distances for the kids, though some were on reduced mileage if I remember right.
Leg 1:Distance8.000Time1:01:50.60Pace7:43.82
With Benjamin.
Leg 2:Distance2.054Time17:39.30Pace8:35.73
With Matthew and I think other boys. Did a fast 200 as usual.
Split 1:Distance0.930Time8:23.30Pace9:01.18 Cumilative:Distance0.930Time8:23.30Pace9:01.18
Split 2:Distance0.124Time0:39.20Pace5:16.13 Cumilative:Distance1.054Time9:02.50Pace8:34.71
Split 3:Distance1.000Time8:36.80Pace8:36.80 Cumilative:Distance2.054Time17:39.30Pace8:35.73

Leg 3:Distance6.000Time47:59.30Pace7:59.88
With Jenny - did a fast 200.
Split 1:Distance3.050Time25:00.80Pace8:12.07 Cumilative:Distance3.050Time25:00.80Pace8:12.07
Split 2:Distance0.125Time0:36.90Pace4:55.20 Cumilative:Distance3.175Time25:37.70Pace8:04.31
Split 3:Distance2.825Time22:21.60Pace7:54.90 Cumilative:Distance6.000Time47:59.30Pace7:59.88

Neon Crocs 2 Miles: 16.05

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

Tue, Apr 07, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.18	0.00	2.00	0.12	13.30

Fast Running Friend Workout - 2020-04-07 09:02:18
Workout Totals: Distance13.302Time1:43:53.10Pace7:48.58
Total of 13, did a 2 mile tempo down the canyon with Benjamin. Took the kids to the track, Mary ran a 400 PR - 1:51.4.
Leg 1:Distance9.000Time1:07:08.80Pace7:27.64
With Benjamin.
Split 1:Distance4.980Time39:33.40Pace7:56.59 Cumilative:Distance4.980Time39:33.40Pace7:56.59
Split 2:Distance2.000Time11:17.50Pace5:38.75 Cumilative:Distance6.980Time50:50.90Pace7:17.09
Split 3:Distance2.020Time16:17.90Pace8:04.11 Cumilative:Distance9.000Time1:07:08.80Pace7:27.64

Leg 2:Distance1.054Time9:18.70Pace8:50.08
With Matthew, and the rest of the boy pack, part with Sarah.
Split 1:Distance0.930Time8:41.20Pace9:20.43 Cumilative:Distance0.930Time8:41.20Pace9:20.43
Split 2:Distance0.124Time0:37.50Pace5:02.42 Cumilative:Distance1.054Time9:18.70Pace8:50.08

Leg 3:Distance0.248Time1:51.40Pace7:29.19
400 on the track with Mary.
Leg 4:Distance1.000Time9:41.30Pace9:41.30
Back to the house with Matthew, Mary, and the boy pack.
Leg 5:Distance2.000Time15:52.90Pace7:56.45
I think this was alone.

Neon Crocs 2 Miles: 13.30

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

Wed, Apr 08, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.93	0.00	0.00	0.12	11.05

Fast Running Friend Workout - 2020-04-08 17:42:45
Workout Totals: Distance11.054Time1:26:26.10Pace7:49.16
Usual day for me, total of 12. I think Joseph, Jacob, William, and Stephen were still on reduced mileage, do not remember exactly how much.
Leg 1:Distance2.054Time16:46.60Pace8:10.07
With Matthew, and some of the rest of the boy pack.
Split 1:Distance0.930Time7:51.90Pace8:27.42 Cumilative:Distance0.930Time7:51.90Pace8:27.42
Split 2:Distance0.124Time0:39.00Pace5:14.52 Cumilative:Distance1.054Time8:30.90Pace8:04.72
Split 3:Distance1.000Time8:15.70Pace8:15.70 Cumilative:Distance2.054Time16:46.60Pace8:10.07

Leg 2:Distance7.000Time54:39.90Pace7:48.56
With Benjamin.
Leg 3:Distance2.000Time14:59.60Pace7:29.80
Alone.

Neon Crocs 2 Miles: 11.05

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

Thu, Apr 09, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.41	0.00	0.00	0.62	12.03

Fast Running Friend Workout - 2020-04-09 09:07:01
Workout Totals: Distance12.034Time1:32:52.80Pace7:43.09
Total of about 12. Benjamin did 3 miles down the canyon in 14:14 (4:45, 4:44, 4:45). That his is course PR. Today was a good day to do it - there was a decent tail wind. Joseph, Jacob, and I ran the first 0.5 with him - Joseph and Jacob were maybe half a second ahead of me, I had 2:23.2. I was happy to be back to those speeds after getting some good sleep, and also some tailwind today.
Leg 1:Distance0.980Time8:03.80Pace8:13.67
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance8.000Time1:00:58.80Pace7:37.35
0.5 with Joseph and Jacob starting out his 3 mile tempo down the canyon, then part with Joseph and Jacob, part with Benjamin.
Split 1:Distance0.500Time2:23.20Pace4:46.40 Cumilative:Distance0.500Time2:23.20Pace4:46.40
Split 2:Distance7.500Time58:35.60Pace7:48.75 Cumilative:Distance8.000Time1:00:58.80Pace7:37.35

Leg 3:Distance2.054Time16:27.10Pace8:00.57
Split 1:Distance0.930Time7:24.80Pace7:58.28 Cumilative:Distance0.930Time7:24.80Pace7:58.28
Split 2:Distance0.124Time0:37.70Pace5:04.03 Cumilative:Distance1.054Time8:02.50Pace7:37.78
Split 3:Distance1.000Time8:24.60Pace8:24.60 Cumilative:Distance2.054Time16:27.10Pace8:00.57

Leg 4:Distance1.000Time7:23.10Pace7:23.10

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

Fri, Apr 10, 2020

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 - 2020-04-10 10:31:42
Workout Totals: Distance8.000Time1:01:53.90Pace7:44.24
Today was the world-wide fast that President Nelson asked us to join. This was unusual for us because we had to figure out runs. Normally when we fast, it is on Sunday, and we never run on Sunday, so we do not have to solve this problem. We did reduced mileage. Benjamin and I did only 8, Joseph and Jacob 4, William and Stephen 3. Matthew did his regular 2 because he is too little to fast. I thought it would be very hard to fast even with 8 miles, because I have a hard time when I do not run. But it was actually easier. I think what makes fasting hard for me is that the adrenal glands go to sleep. With 8 miles in the morning, they were more active.
Leg 1:Distance8.000Time1:01:53.90Pace7:44.24

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

Sat, Apr 11, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.54	1.00	0.00	0.90	14.44

Fast Running Friend Workout - 2020-04-11 10:18:26
Workout Totals: Distance14.450Time1:55:01.70Pace7:57.63
Did 4x0.25 with Joseph as part of Benjamin's 3x1 mile down the canyon with long recovery. Benjamin was able to do 4:39, 4:41, 4:39 - right on target. Today we had headwind. Matthew ran 6:37 mile on the track as part of his Saturday 3. Jacob did 6 easy miles due to sore throat. Otherwise usual Saturday distances. I did 47.6 uphill sprint (0.155) at the end of the run today, was quite happy about it.
Leg 1:Distance0.250Time2:27.00Pace9:48.00
With Bella.
Leg 2:Distance2.000Time16:34.20Pace8:17.10
Warm-up with Joseph, William, Stephen, Benjamin, and Jacob.
Leg 3:Distance4.150Time34:00.60Pace8:11.71
3x0.25 with Joseph, part of Benjamin's 3x1 mile down the canyon.
Split 1:Distance0.250Time1:11.20Pace4:44.80 Cumilative:Distance0.250Time1:11.20Pace4:44.80
Split 2:Distance0.950Time8:49.70Pace9:17.58 Cumilative:Distance1.200Time10:00.90Pace8:20.75
Split 3:Distance0.250Time1:11.00Pace4:44.00 Cumilative:Distance1.450Time11:11.90Pace7:43.38
Split 4:Distance0.950Time8:27.90Pace8:54.63 Cumilative:Distance2.400Time19:39.80Pace8:11.58
Split 5:Distance0.250Time1:10.60Pace4:42.40 Cumilative:Distance2.650Time20:50.40Pace7:51.85
Split 6:Distance1.500Time13:10.20Pace8:46.80 Cumilative:Distance4.150Time34:00.60Pace8:11.71

Leg 4:Distance1.050Time9:25.90Pace8:58.95
With Benjamin and Matthew.
Leg 5:Distance1.000Time6:37.10Pace6:37.10
With Benjamin and Matthew.
Leg 6:Distance1.000Time8:27.90Pace8:27.90
With Benjamin and Matthew.
Leg 7:Distance5.000Time37:29.00Pace7:29.80
With Benjamin.
Split 1:Distance4.845Time36:41.60Pace7:34.41 Cumilative:Distance4.845Time36:41.60Pace7:34.41
Split 2:Distance0.155Time0:47.40Pace5:05.81 Cumilative:Distance5.000Time37:29.00Pace7:29.80

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

Sun, Apr 12, 2020

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. Church at home.

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

Mon, Apr 13, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.30	1.00	0.00	0.00	12.30

Fast Running Friend Workout - 2020-04-13 09:43:48
Workout Totals: Distance12.298Time1:35:29.70Pace7:45.91
Total of 13. More or less usual distances for the kids. Stephen decided he wanted to do a mile time trial, but two things got in the way - it was very windy, and he mentally was out of practice for the mile pain. So he DNF'ed at around 1100 mark.
Leg 1:Distance9.000Time1:09:49.20Pace7:45.47
With Benjamin.
Leg 2:Distance1.050Time8:38.40Pace8:13.71
With William, Joseph, Stephen, and Matthew.
Leg 3:Distance0.750Time4:57.30Pace6:36.40
Stephen's failed mile time trial.
Leg 4:Distance0.248Time1:27.90Pace5:54.44
With William, Joseph, Stephen, and Matthew.
Leg 5:Distance1.000Time8:09.20Pace8:09.20
With William, Joseph, Stephen, and Matthew.
Leg 6:Distance0.250Time2:27.70Pace9:50.80
With Bella.

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

Tue, Apr 14, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.55	1.00	2.50	0.00	12.05

Fast Running Friend Workout - 2020-04-14 12:11:43
Workout Totals: Distance12.050Time1:28:45.80Pace7:21.98
Today was Stephen's day of redemption. He ran a mile PR on the track of 6:10.2. Benjamin and William paced him. His splits were 89, 91, 92, and 95. After two laps we began to wonder if he might kick and break 6:00, but it was out of his range today. But at least he improved his PR by 3 seconds. Benjamin paced me for 2.5 down the canyon, the original target was 6:00 pace, but I felt OK, and kept asking for a faster pace, so we ended up with 14:28 - 5:47 per mile.
Leg 1:Distance1.050Time8:44.30Pace8:19.33
With Stephen, William, and Benjamin.
Leg 2:Distance1.000Time6:10.20Pace6:10.20
With Stephen, William, and Benjamin.
Leg 3:Distance1.000Time8:15.80Pace8:15.80
With Stephen, William, and Benjamin.
Leg 4:Distance9.000Time1:05:35.50Pace7:17.28
With Benjamin.
Split 1:Distance4.550Time34:41.70Pace7:37.52 Cumilative:Distance4.550Time34:41.70Pace7:37.52
Split 2:Distance2.500Time14:28.60Pace5:47.44 Cumilative:Distance7.050Time49:10.30Pace6:58.48
Split 3:Distance1.950Time16:25.20Pace8:25.23 Cumilative:Distance9.000Time1:05:35.50Pace7:17.28

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

Wed, Apr 15, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.93	0.00	0.00	0.12	12.05

Fast Running Friend Workout - 2020-04-15 11:39:18
Workout Totals: Distance12.054Time1:35:09.50Pace7:53.66
Usual easy runs, total of 12.
Leg 1:Distance3.000Time23:41.50Pace7:53.83
With Benjamin and Jenny.
Leg 2:Distance2.054Time17:19.80Pace8:26.23
With Matthew.
Split 1:Distance0.930Time7:48.10Pace8:23.33 Cumilative:Distance0.930Time7:48.10Pace8:23.33
Split 2:Distance0.124Time0:38.50Pace5:10.48 Cumilative:Distance1.054Time8:26.60Pace8:00.65
Split 3:Distance1.000Time8:53.20Pace8:53.20 Cumilative:Distance2.054Time17:19.80Pace8:26.23

Leg 3:Distance3.000Time22:24.10Pace7:28.03
Alone.
Leg 4:Distance4.000Time31:44.10Pace7:56.02
With Benjamin.

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

Thu, Apr 16, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.92	0.12	0.00	0.19	12.23

Fast Running Friend Workout - 2020-04-16 08:47:31
Workout Totals: Distance12.233Time1:38:55.60Pace8:05.21
Easy day for the most part. Sarah did a 200 in 49.3, William, Benjamin, Joseph, and I did 100 downhill in 15.0. Matthew did his usual 200 in 37.5.
Leg 1:Distance8.000Time1:03:43.50Pace7:57.94
With Jacob and Benjamin, part with Joseph.
Leg 2:Distance1.179Time10:07.20Pace8:35.01
With Sarah (part), Matthew, William, Benjamin and Stephen. Mary, Bella, and Leigha in strollers for part of it.
Split 1:Distance0.930Time8:17.30Pace8:54.73 Cumilative:Distance0.930Time8:17.30Pace8:54.73
Split 2:Distance0.124Time0:37.50Pace5:02.42 Cumilative:Distance1.054Time8:54.80Pace8:27.40
Split 3:Distance0.125Time1:12.40Pace9:39.20 Cumilative:Distance1.179Time10:07.20Pace8:35.01

Leg 3:Distance0.124Time0:49.30Pace6:37.58
Sarah's 200.
Leg 4:Distance0.930Time7:52.60Pace8:28.17
Back to the house.
Leg 5:Distance2.000Time16:23.00Pace8:11.50
With Benjamin, Joseph, William, and Stephen.
Split 1:Distance0.390Time3:10.90Pace8:09.49 Cumilative:Distance0.390Time3:10.90Pace8:09.49
Split 2:Distance0.062Time0:15.00Pace4:01.94 Cumilative:Distance0.452Time3:25.90Pace7:35.53
Split 3:Distance1.548Time12:57.10Pace8:22.00 Cumilative:Distance2.000Time16:23.00Pace8:11.50

Neon Crocs 3 Miles: 12.23

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

Fri, Apr 17, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.93	0.00	0.12	0.00	8.05

Fast Running Friend Workout - 2020-04-17 14:12:09
Workout Totals: Distance8.054Time1:02:38.10Pace7:46.61
Decided to taper for the virtual 5 K tomorrow. Only 8 for me and Benjamin, 4 for Joseph and Jacob, 3 for William and Stephen.
Leg 1:Distance6.000Time45:52.00Pace7:38.67
With Benjamin.
Leg 2:Distance2.054Time16:46.10Pace8:09.82
With Benjamin and Matthew.
Split 1:Distance0.930Time7:56.80Pace8:32.69 Cumilative:Distance0.930Time7:56.80Pace8:32.69
Split 2:Distance0.124Time0:43.50Pace5:50.81 Cumilative:Distance1.054Time8:40.30Pace8:13.64
Split 3:Distance1.000Time8:05.80Pace8:05.80 Cumilative:Distance2.054Time16:46.10Pace8:09.82

Neon Crocs 3 Miles: 8.05

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

Sat, Apr 18, 2020

Race: Pachev Family Provo Canyon 5 K (3.107 Miles) 00:17:35, Place overall: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.54	0.00	0.00	3.11	17.65

Fast Running Friend Workout - 2020-04-18 08:26:23
Workout Totals: Distance17.651Time2:16:58.80Pace7:45.63
We decided to join Thatcher Olsen's Omada Running Community 5 K in some form today. We decided to do it down the Provo Canyon. The starting elevation is 5050 feet, the ending 4819, so 231 feet of elevation drop, or average grade of 1.4%. I figure this has the net effect of a more or less fair altitude adjustment. Run works calculator thinks that 15:04 on this course is worth 15:27 on a flat course, and gives only 14 seconds altitude adjustment, but NCAA for 4926 (Bozeman, MT) gives the full 23 seconds. So in other words, within a few seconds, we get the best sea-level 5 K simulation without travelling that I can think of. And it is right next to our house on a nice safe trail with no traffic to worry about - which is an issue when you have young kids running. Results: Benjamin (age 21) 15:04 Joseph (15) 17:29 Jacob (13) 17:33 Dad/Sasha(me) (46) 17:35 William (11) 18:54 Jenny (19) 20:19 Stephen (9) 21:14 Matthew (7) 21:14 Julia (17) 22:46 Mom/Sarah (44) 25:46 Race report: We did this in two heats to facilitate child care for three youngest. In the first heat we had Benjamin, Joseph, Jacob, and myself. We wheeled 565 feet from the one triangle mark on the trail up, and then finished at the corresponding one triangle mark over by the 800 N bridge. So our splits are backwards, since we used the triangle marks. Benjamin - splits 32, 4:48, 4:56, 4:48 Joseph - 35, 5:34, 5:41, 5:39 Jacob - 35, 5:34, around 5:36, around 5:48 Dad - 35, 5:34, 5:41, 5:45 Jacob pulled ahead of me and Joseph around 2 K mark. Joseph had a strange yo-yo run where he would fall back, then catch up to me, before finally pulling away in the kick. Jacob started dry-heaving at the end for some odd reason, which slowed him down a lot, but I still could not catch him. Joseph did, though. William - Benjamin paced him, still need to figure out what splits he had. Jenny - 38, 6:25, 6:41, 6:35 Stephen - started out with Jenny, then his back started hurting, Matthew and I caught up to him, he ran with us, then stopped, started running again, caught up, and ended up just a step ahead of Matthew at the end. Matthew - 40, 6:35, 7:07, 6:52. Very solid run. I think he can go faster, though - he was cheering Stephen as late as mile 2 when Stephen was struggling. Julia - Jacob was pacing her while he pushed Bella in the stroller. Need to figure out her splits. But this was a very good performance considering the struggles she had lately. I was just hoping she would run 23:30. Sarah - also very good performance. Joseph paced her while pushing Leigha and Mary in the stroller. She was strong at the end. I timed her last 0.125 and it was 58. I was hoping she would be not too much over 27:00 with the struggles she had lately. But she outperformed my expectations, and ran over a minute faster. At the end we had to get the strollers and the kids home. So I was just going to have Mary run one mile while pushing Leigha, and then put Mary in the stroller and push both of them. But Mary insisted on running all the way home, which would be 2 miles with the last mile uphill. She did better than I expected - 9:53, 9:50 for 19:43 total.
Leg 1:Distance0.930Time7:33.70Pace8:07.85
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:Distance3.107Time17:35.30Pace5:39.65
The 5 K - my time.
Leg 3:Distance3.200Time28:31.50Pace8:54.84
Back up the canyon for the second round.
Leg 4:Distance3.674Time25:46.70Pace7:00.99
5 K - second round.
Split 1:Distance3.107Time21:14.80Pace6:50.30 Cumilative:Distance3.107Time21:14.80Pace6:50.30
Stephen and Matthew.
Split 2:Distance0.191Time1:31.50Pace7:59.06 Cumilative:Distance3.298Time22:46.30Pace6:54.28
Julia.
Split 3:Distance0.376Time3:00.40Pace7:59.79 Cumilative:Distance3.674Time25:46.70Pace7:00.99
Sarah.

Leg 5:Distance2.000Time19:43.10Pace9:51.55
With Julia and Mary.
Leg 6:Distance4.740Time37:48.50Pace7:58.59
With Benjamin.

Neon Crocs 3 Miles: 17.65

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

Sun, Apr 19, 2020

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. Home church.

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

Mon, Apr 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.93	0.00	0.00	0.12	13.05

Fast Running Friend Workout - 2020-04-20 09:33:32
Workout Totals: Distance13.054Time1:42:03.50Pace7:49.09
Usual day, a bit extra for me, 13 miles, usual distances for the kids.
Leg 1:Distance9.000Time1:09:11.40Pace7:41.27
With Benjamin.
Leg 2:Distance2.054Time16:55.80Pace8:14.55
With Joseph, Jacob, William, and Matthew.
Split 1:Distance0.930Time7:43.90Pace8:18.82 Cumilative:Distance0.930Time7:43.90Pace8:18.82
Split 2:Distance0.124Time0:39.70Pace5:20.16 Cumilative:Distance1.054Time8:23.60Pace7:57.80
Split 3:Distance1.000Time8:32.20Pace8:32.20 Cumilative:Distance2.054Time16:55.80Pace8:14.55

Leg 3:Distance2.000Time15:56.30Pace7:58.15
With Joseph and Jacob.

Neon Crocs 3 Miles: 13.05

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

Tue, Apr 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.11	0.12	0.00	0.12	13.35

Fast Running Friend Workout - 2020-04-21 16:29:31
Workout Totals: Distance13.357Time1:43:56.90Pace7:46.94
Turned 47 today. Easy runs, went to the track with the family, Sarah did 2x200. Total of 13 for me.
Leg 1:Distance9.000Time1:08:05.10Pace7:33.90
With Benjamin.
Leg 2:Distance1.179Time10:44.30Pace9:06.48
With Matthew, Joseph, Jacob, William, and Sarah (part) + the strollers with Mary, Bella, and Leigha.
Split 1:Distance0.930Time8:43.80Pace9:23.23 Cumilative:Distance0.930Time8:43.80Pace9:23.23
Split 2:Distance0.124Time0:38.10Pace5:07.26 Cumilative:Distance1.054Time9:21.90Pace8:53.11
Split 3:Distance0.125Time1:22.40Pace10:59.20 Cumilative:Distance1.179Time10:44.30Pace9:06.48

Leg 3:Distance0.124Time0:53.20Pace7:09.03
200 with Sarah.
Leg 4:Distance0.124Time0:50.50Pace6:47.26
200 with Sarah.
Leg 5:Distance0.930Time7:24.30Pace7:57.74
Back to the house with the kids.
Leg 6:Distance2.000Time15:59.50Pace7:59.75
With Joseph and Jacob.

Neon Crocs 3 Miles: 13.36

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

Wed, Apr 22, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.19	0.00	0.12	2.25	12.56

Fast Running Friend Workout - 2020-04-22 09:35:00
Workout Totals: Distance12.564Time1:37:46.40Pace7:46.92
Total of around 12. Did a workout with the boys today. Benjamin paced me, Joseph, and Jacob at 5:36 target for 1.5 down the canyon, then William raced us over the last 0.5, and Stephen over the last 0.25. Benjamin was almost on the dot on every quarter up to 1.25 (7:00), then got antsy and ran 81. Over the last 0.5 I had nothing left and just kept the pace finishing in 11:08. Joseph ran 2:34, William also 2:34, but a bit behind him, and Jacob 2:36 so 10:55/10:57 for Joseph and Jacob. Stephen ran 79. Sarah did 45.9 for 200 on the track, Julia 38.3. Usual distances for the kids and Sarah. Sarah now runs 6 miles a day with 3+3.
Leg 1:Distance0.980Time8:37.40Pace8:47.96
Warm-up.
Leg 2:Distance2.000Time11:08.80Pace5:34.40
2 mile tempo down the canyon.
Leg 3:Distance6.228Time49:49.70Pace8:00.04
Cool-down.
Leg 4:Distance1.000Time8:08.00Pace8:08.00
With Benjamin.
Leg 5:Distance0.980Time8:56.20Pace9:07.14
To the track with the stroller.
Leg 6:Distance0.124Time0:38.30Pace5:08.87
With Matthew and the crew.
Leg 7:Distance0.124Time1:06.40Pace8:55.48
A bit of jogging.
Leg 8:Distance0.124Time0:45.90Pace6:10.16
With Sarah.
Leg 9:Distance0.124Time0:38.30Pace5:08.87
With Matthew.
Leg 10:Distance0.880Time7:57.40Pace9:02.50
Back to the house with Matthew and Bella and Leigha in the stroller.

Neon Crocs 3 Miles: 12.56

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

Thu, Apr 23, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.45	0.00	0.00	0.87	13.32

Fast Running Friend Workout - 2020-04-23 09:27:45
Workout Totals: Distance13.323Time1:46:59.10Pace8:01.81
Total of about 12. Benjamin did 3x1 mile down the canyon. There was some headwind. He was sluggish and tense in the first 2 - 4:45, 4:46, but then loosened up in the last one and ran 4:38. Jacob and I did 3x0.25 with him - 70.0, 71.1, 68.9.
Leg 1:Distance2.000Time16:25.80Pace8:12.90
Warm-up with Benjamin and Jacob.
Leg 2:Distance7.269Time57:06.20Pace7:51.34
Jacob and I joined Benjamin for part of his workout.
Split 1:Distance0.250Time1:10.00Pace4:40.00 Cumilative:Distance0.250Time1:10.00Pace4:40.00
Split 2:Distance1.000Time8:44.30Pace8:44.30 Cumilative:Distance1.250Time9:54.30Pace7:55.44
Split 3:Distance0.250Time1:11.10Pace4:44.40 Cumilative:Distance1.500Time11:05.40Pace7:23.60
Split 4:Distance1.000Time8:42.70Pace8:42.70 Cumilative:Distance2.500Time19:48.10Pace7:55.24
Split 5:Distance0.250Time1:08.90Pace4:35.60 Cumilative:Distance2.750Time20:57.00Pace7:37.09
Split 6:Distance4.519Time36:09.20Pace8:00.02 Cumilative:Distance7.269Time57:06.20Pace7:51.34

Leg 3:Distance2.054Time17:09.30Pace8:21.12
With Joseph, Stephen, William, and Matthew.
Split 1:Distance0.930Time7:59.90Pace8:36.02 Cumilative:Distance0.930Time7:59.90Pace8:36.02
Split 2:Distance0.124Time0:37.70Pace5:04.03 Cumilative:Distance1.054Time8:37.60Pace8:11.08
Split 3:Distance1.000Time8:31.70Pace8:31.70 Cumilative:Distance2.054Time17:09.30Pace8:21.12

Leg 4:Distance2.000Time16:17.80Pace8:08.90
With Joseph, William, and Stephen.

Neon Crocs 3 Miles: 13.32

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

Fri, Apr 24, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.93	0.00	0.00	0.12	12.05

Fast Running Friend Workout - 2020-04-24 12:12:18
Workout Totals: Distance12.054Time1:32:45.20Pace7:41.69
Total of 12 for me and Benjamin, usual distances for everybody. Easy runs.
Leg 1:Distance2.054Time16:34.60Pace8:04.23
With Benjamin and Matthew.
Split 1:Distance0.930Time7:48.30Pace8:23.55 Cumilative:Distance0.930Time7:48.30Pace8:23.55
Split 2:Distance0.124Time0:37.40Pace5:01.61 Cumilative:Distance1.054Time8:25.70Pace7:59.79
Split 3:Distance1.000Time8:08.90Pace8:08.90 Cumilative:Distance2.054Time16:34.60Pace8:04.23

Leg 2:Distance10.000Time1:16:10.60Pace7:37.06
With Benjamin.

Neon Crocs 3 Miles: 12.05

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

Sat, Apr 25, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.76	1.00	0.00	2.62	16.38

Fast Running Friend Workout - 2020-04-25 09:02:01
Workout Totals: Distance16.380Time2:07:13.30Pace7:46.01
Benjamin paced Jacob to a 2 mile down the canyon PR of 10:39, splits 5:20/5:19. I made it with them to 1.25 in 6:42, then jogged 0.375 - first very slow to recover, then picked up and made it brisk. I was not planning on running another interval, but I had my watch going, so I decided to run the last 0.375 hard and was able to do it in 2:07, which gave me 11:30 total, so 5:45 average in spite of jogging in the middle. Jacob - thanks to 76 for the last quarter - was able to crack 10:40 for the first time. Joseph was not having a good day, dropped out after about 0.75 into it. William was supposed to race Joseph and Jacob over the last 0.75, he ran maybe the first 0.25, and then gave up and coasted. Stephen was able to run 2:06 for the last 0.375. For Benjamin, the first interval was a warm-up. He did 3x2 miles afterwards - 10:57 up, 9:55 down, and 10:37 up. On the first uphill one he got excited chasing two runners - I think they were part of the BYU team - in the first quarter, which he ran in 76, and then he later paid for it, and could only run 5:36 for the last mile. Then he ran a controlled 9:55 down, and then in the last one uphill, he also was running controlled, and it paid off - he opened with 5:22, and then thanks to the last 0.375 in 1:53 (5:00 pace), was able to get 10:37 (5:15 closing mile). So I see some very good indicators coming out from this workout. He wants to run 5:00 pace uphill - though he cannot hold it for very long yet. But for an endurance guy, if you start to want to run a certain pace and are hitting it occasionally, it usually means there is something deep inside that is starting to come out would permit you to make it your race pace if you continued to develop it. So we need to work on that deep inside thing. Jacob and I did the first 0.25 of Benjamin's first uphill interval (76), then I did 0.5 down in 2:29, and 0.25 up in 82. Matthew did a mile on the track in 6:26.7 - 0.4 off his record. Splits 95, 98, 99, 92. He started his kick too late, but once he got going he was going - last 200 in 43.
Leg 1:Distance0.980Time8:03.80Pace8:13.67
Warm-up with the boys.
Leg 2:Distance2.000Time11:30.80Pace5:45.40
2 mile workout down the canyon.
Split 1:Distance1.250Time6:42.00Pace5:21.60 Cumilative:Distance1.250Time6:42.00Pace5:21.60
Split 2:Distance0.375Time2:41.60Pace7:10.93 Cumilative:Distance1.625Time9:23.60Pace5:46.83
Split 3:Distance0.375Time2:07.20Pace5:39.20 Cumilative:Distance2.000Time11:30.80Pace5:45.40

Leg 3:Distance0.500Time4:15.10Pace8:30.20
Recovery jog.
Leg 4:Distance6.600Time51:50.50Pace7:51.29
Part of Benjamin's workout.
Split 1:Distance0.250Time1:16.50Pace5:06.00 Cumilative:Distance0.250Time1:16.50Pace5:06.00
Split 2:Distance2.000Time17:15.90Pace8:37.95 Cumilative:Distance2.250Time18:32.40Pace8:14.40
Split 3:Distance0.500Time2:29.60Pace4:59.20 Cumilative:Distance2.750Time21:02.00Pace7:38.91
Split 4:Distance1.600Time13:59.30Pace8:44.56 Cumilative:Distance4.350Time35:01.30Pace8:03.06
Split 5:Distance0.250Time1:22.40Pace5:29.60 Cumilative:Distance4.600Time36:23.70Pace7:54.72
Split 6:Distance2.000Time15:26.80Pace7:43.40 Cumilative:Distance6.600Time51:50.50Pace7:51.29

Leg 5:Distance1.050Time9:33.40Pace9:06.10
Warm-up with Benjamin, Jenny, and Matthew.
Leg 6:Distance1.000Time6:26.70Pace6:26.70
Matthew's mile on the track with Benjamin and Jenny.
Leg 7:Distance1.000Time9:04.40Pace9:04.40
Back to the house.
Leg 8:Distance3.000Time23:57.50Pace7:59.17
With Benjamin and Jenny.
Leg 9:Distance0.250Time2:31.10Pace10:04.40
With Bella.

Neon Crocs 3 Miles: 16.38

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

Sun, Apr 26, 2020

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. Church at home.

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

Mon, Apr 27, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.73	0.00	0.00	0.12	11.85

Fast Running Friend Workout - 2020-04-27 09:39:37
Workout Totals: Distance11.853Time1:34:59.50Pace8:00.85
Easy runs for older kids, Bella ran a 400 PR of 2:06 on the track. Total of 12 for me and Benjamin.
Leg 1:Distance0.930Time7:50.40Pace8:25.81
With the gang to the track.
Leg 2:Distance0.124Time0:36.90Pace4:57.58
With Matthew and the gang.
Leg 3:Distance0.125Time1:00.30Pace8:02.40
A jog with the gang.
Leg 4:Distance0.248Time2:06.30Pace8:29.27
With Bella - 400 - holding the hand. The gang helped.
Leg 5:Distance0.248Time1:57.80Pace7:55.00
With Mary - 400.
Leg 6:Distance0.248Time1:47.40Pace7:13.06
400 with Sarah.
Leg 7:Distance0.930Time9:17.50Pace9:59.46
Back to the house with the gang, including Mary.
Leg 8:Distance9.000Time1:10:22.90Pace7:49.21
With Benjamin.

Neon Crocs 3 Miles: 11.85

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

Tue, Apr 28, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.91	0.00	3.38	0.00	12.29

Fast Running Friend Workout - 2020-04-28 08:43:17
Workout Totals: Distance12.294Time1:38:10.90Pace7:59.17
Workout day. Jacob did the 3 mile fartlek with 5:20 pace on the fast, and 8:00 on recoveries, and was able to keep up - paced by Benjamin. Joseph made it through the first 2 intervals, and quit in the middle of the third one. William and I did the target of 5:52/8:00, he kept the fast - sort of, and was around 8:30 pace on the recoveries, mentally checked out in the last interval, could not even keep 6:00. Stephen also did not have a good day, his target was to keep 5:52 pace for 0.625, and he just did not have it mentally. Mary ran to the track and back, and 400 in 1:49.9 there, which is her new PR. Bella ran to the track and back as well. Otherwise, easy pace, normal distances.
Leg 1:Distance0.980Time8:19.90Pace8:30.10
Warm-up.
Leg 2:Distance3.000Time19:08.20Pace6:22.73
William's workout.
Split 1:Distance0.625Time3:39.30Pace5:50.88 Cumilative:Distance0.625Time3:39.30Pace5:50.88
Split 2:Distance0.125Time1:08.70Pace9:09.60 Cumilative:Distance0.750Time4:48.00Pace6:24.00
Split 3:Distance0.625Time3:43.20Pace5:57.12 Cumilative:Distance1.375Time8:31.20Pace6:11.78
Split 4:Distance0.125Time1:06.60Pace8:52.80 Cumilative:Distance1.500Time9:37.80Pace6:25.20
Split 5:Distance0.625Time3:41.40Pace5:54.24 Cumilative:Distance2.125Time13:19.20Pace6:16.09
Split 6:Distance0.125Time1:15.00Pace10:00.00 Cumilative:Distance2.250Time14:34.20Pace6:28.53
Split 7:Distance0.750Time4:34.00Pace6:05.33 Cumilative:Distance3.000Time19:08.20Pace6:22.73

Leg 3:Distance0.500Time4:30.40Pace9:00.80
Back to meet Stephen.
Leg 4:Distance0.250Time1:28.40Pace5:53.60
Stephen's attempt at redemption.
Leg 5:Distance4.450Time36:52.00Pace8:17.08
With Benjamin, part with Jacob, Stephen, and William.
Leg 6:Distance0.930Time9:13.40Pace9:55.05
With Mary, Matthew, and Benjamin to the track, part with Sarah and Bella.
Leg 7:Distance0.248Time1:28.20Pace5:55.65
400 pickup with Benjamin and Matthew.
Leg 8:Distance0.248Time1:49.90Pace7:23.15
Pacing Mary in the 400 PR with Benjamin and Matthew.
Leg 9:Distance0.258Time1:24.60Pace5:27.91
With Benjamin and Matthew - 400 pickup.
Leg 10:Distance0.500Time4:00.60Pace8:01.20
Jogging with Benjamin.
Leg 11:Distance0.930Time9:55.30Pace10:40.11
Back to the house with Mary.

Neon Crocs 3 Miles: 12.29

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

Wed, Apr 29, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.03	0.00	0.62	0.00	13.65

Fast Running Friend Workout - 2020-04-29 09:34:18
Workout Totals: Distance13.650Time1:51:38.50Pace8:10.73
Family run outing day in the Provo Canyon, which included Stephen's redemption 0.625 down in 3:37, and Mary's canyon mile debut which ended in a flat PR equivalent. She ran 8:21, which is worth around 8:40 on the track. Sarah ran with us for part of the run, including the 8:21 mile. I pushed the stroller Bella and Mary for most of the run.
Leg 1:Distance0.500Time4:17.80Pace8:35.60
Warm-up with Stephen.
Leg 2:Distance0.625Time3:37.60Pace5:48.16
Stephen's interval.
Leg 3:Distance0.400Time3:20.60Pace8:21.50
Back to the park to get everybody.
Leg 4:Distance1.050Time10:15.10Pace9:45.81
Up the canyon with Sarah and the kids pushing the stroller.
Leg 5:Distance0.375Time3:43.50Pace9:56.00
Now Mary and Bella are out of the stroller and running.
Leg 6:Distance1.000Time8:21.90Pace8:21.90
Put Bella in the stroller, Mary still running.
Leg 7:Distance3.700Time30:13.50Pace8:10.14
Put Mary and Bella in the stroller, and back to the house.
Leg 8:Distance6.000Time47:48.50Pace7:58.08
With Benjamin to get the car.

Neon Crocs 3 Miles: 13.65

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

Thu, Apr 30, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.98	0.00	0.00	0.12	13.10

Fast Running Friend Workout - 2020-04-30 09:27:47
Workout Totals: Distance13.108Time1:43:45.90Pace7:54.97
Easy runs for everybody except Benjamin and Joseph. Benjamin did 3x1 mile down the canyon with 0.5 recovery jogging, 4:38, 4:38, 4:33. I was particularly happy about him closing in 4:33. Joseph did first 0.375 of each interval in 1:47, 1:45, 1:44. Mary ran almost two miles - to the track and back, and kept a low-9:00 pace.
Leg 1:Distance9.000Time1:07:08.40Pace7:27.60
Part alone, part with Jacob.
Leg 2:Distance0.930Time8:51.90Pace9:31.94
With Mary, Matthew, and Julia.
Leg 3:Distance0.124Time0:39.10Pace5:15.32
Pickup with Matthew and Julia.
Split 1:Distance0.124Time0:36.90Pace4:57.58 Cumilative:Distance0.124Time0:36.90Pace4:57.58
Matthew.
Split 2:Distance0.000Time0:02.20Pace0:00.00 Cumilative:Distance0.124Time0:39.10Pace5:15.32
Julia.

Leg 4:Distance0.124Time1:05.40Pace8:47.42
Jogging back to get Mary.
Leg 5:Distance0.930Time8:31.60Pace9:10.11
With Mary, Matthew, and Julia back to the house.
Leg 6:Distance2.000Time17:29.50Pace8:44.75
With Julia.

Neon Crocs 3 Miles: 13.11

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

Fri, May 01, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	1.00	0.00	0.00	12.05

Fast Running Friend Workout - 2020-05-01 09:47:01
Workout Totals: Distance12.050Time1:35:38.20Pace7:56.20
Mostly easy runs for everybody, total of 12. Mary had a breakthrough run, did a total of 2.5 with the last 2 uphill in 17:46, splitting 9:00, 8:46. So her 8:46 is actually her official non-aided PR, but she ran it uphill at the end. Matthew did 6:33 mile on the track, total of 3.
Leg 1:Distance1.500Time12:41.40Pace8:27.60
With almost the whole family, Sarah ran the first mile with us. Bella and Mary in the stroller.
Leg 2:Distance0.500Time5:21.80Pace10:43.60
Bella and Mary out of the stroller.
Leg 3:Distance2.000Time17:46.90Pace8:53.45
Bella back in the stroller, Mary ran a major PR for 2 miles.
Leg 4:Distance1.050Time9:03.60Pace8:37.71
To the track with Benjamin and Matthew.
Leg 5:Distance1.000Time6:33.80Pace6:33.80
With Benjamin and Matthew.
Leg 6:Distance1.000Time8:22.10Pace8:22.10
With Benjamin and Matthew.
Leg 7:Distance5.000Time35:48.60Pace7:09.72
With Benjamin.

Neon Crocs 3 Miles: 12.05

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

Sat, May 02, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.13	1.00	5.00	0.00	16.13

Fast Running Friend Workout - 2020-05-02 10:33:53
Workout Totals: Distance16.130Time2:01:12.20Pace7:30.85
Total of about 16. Did 5 miles down the canyon with Joseph and Jacob in 29:50. Benjamin did 8x0.625 in the canyon alternating directions with recoveries first at 0.125, then as he got more tired, 0.25. Target 2:55 down, 3:10 up. Splits - 2:53 (down), 3:17 (up), 2:53, 3:11, 2:54, 3:08, 2:55, 3:00 (up). This was a very good workout, I was very happy about 3:00 last interval up. That is 4:48 pace. Matthew did 1 mile on the track in 6:35 - 3 total.
Leg 1:Distance2.480Time19:56.00Pace8:02.26
Warm-up with Joseph, Jacob, William, and Stephen.
Leg 2:Distance5.000Time29:50.80Pace5:58.16
5 mile tempo, Joseph and Jacob ran it all, Stephen the first mile, William the first 2.25.
Leg 3:Distance3.600Time30:47.80Pace8:33.28
Part alone, part with Benjamin.
Leg 4:Distance1.050Time9:07.70Pace8:41.62
With Benjamin and Matthew.
Leg 5:Distance1.000Time6:35.10Pace6:35.10
With Benjamin and Matthew.
Leg 6:Distance1.000Time9:01.10Pace9:01.10
With Benjamin and Matthew.
Leg 7:Distance2.000Time15:53.70Pace7:56.85
With Benjamin.

Neon Crocs 3 Miles: 16.13

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

Sun, May 03, 2020

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. Church at home. Fast Sunday.

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

Mon, May 04, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.25	0.00	0.50	12.35

Fast Running Friend Workout - 2020-05-04 08:23:24
Workout Totals: Distance12.348Time1:39:24.10Pace8:03.00
Total of about 12, did 4x200 with William, Joseph, and Benjamin. Stephen and Matthew did the first one. Sarah ran 1:39.4 in the 400, and Mary did 1:48.5. Otherwise easy runs.
Leg 1:Distance9.000Time1:09:22.20Pace7:42.47
With Benjamin.
Leg 2:Distance0.930Time9:29.90Pace10:12.80
To the track with the kids and Sarah.
Leg 3:Distance0.992Time8:04.30Pace8:08.21
4x200 workout with William - Jacob, and Benjamin helped. Stephen and Matthew did the first interval.
Split 1:Distance0.124Time0:36.90Pace4:57.58 Cumilative:Distance0.124Time0:36.90Pace4:57.58
Split 2:Distance0.124Time1:17.20Pace10:22.58 Cumilative:Distance0.248Time1:54.10Pace7:40.08
Split 3:Distance0.124Time0:34.80Pace4:40.65 Cumilative:Distance0.372Time2:28.90Pace6:40.27
Split 4:Distance0.124Time1:27.60Pace11:46.45 Cumilative:Distance0.496Time3:56.50Pace7:56.81
Split 5:Distance0.124Time0:35.10Pace4:43.06 Cumilative:Distance0.620Time4:31.60Pace7:18.06
Split 6:Distance0.124Time1:33.70Pace12:35.65 Cumilative:Distance0.744Time6:05.30Pace8:10.99
Split 7:Distance0.124Time0:36.00Pace4:50.32 Cumilative:Distance0.868Time6:41.30Pace7:42.33
Split 8:Distance0.124Time1:23.00Pace11:09.35 Cumilative:Distance0.992Time8:04.30Pace8:08.21

Leg 4:Distance0.248Time1:39.40Pace6:40.81
Sarah's 400.
Leg 5:Distance0.248Time1:48.50Pace7:17.50
Mary's 400.
Leg 6:Distance0.930Time8:59.80Pace9:40.43
Back to the house.

Neon Crocs 3 Miles: 12.35

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

Tue, May 05, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.05	0.00	0.00	0.00	14.05

Fast Running Friend Workout - 2020-05-05 17:17:35
Workout Totals: Distance14.054Time1:51:32.10Pace7:56.17
Total of 14 in random runs, took Sarah to the canyon late at night, provided security. She did 8:01 down the canyon in the dark.
Leg 1:Distance2.054Time16:28.00Pace8:01.01
With Benjamin and Matthew.
Split 1:Distance0.930Time7:58.90Pace8:34.95 Cumilative:Distance0.930Time7:58.90Pace8:34.95
Split 2:Distance0.124Time0:37.90Pace5:05.65 Cumilative:Distance1.054Time8:36.80Pace8:10.32
Split 3:Distance1.000Time7:51.20Pace7:51.20 Cumilative:Distance2.054Time16:28.00Pace8:01.01

Leg 2:Distance2.000Time15:55.00Pace7:57.50
With Stephen.
Leg 3:Distance3.000Time24:00.10Pace8:00.03
With Benjamin.
Leg 4:Distance5.000Time36:46.60Pace7:21.32
Alone.
Leg 5:Distance1.000Time8:01.80Pace8:01.80
With Sarah.
Leg 6:Distance1.000Time10:20.60Pace10:20.60
With Sarah.

Neon Crocs 3 Miles: 14.05

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

Wed, May 06, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.63	0.00	0.00	0.12	12.75

Fast Running Friend Workout - 2020-05-06 10:57:26
Workout Totals: Distance12.754Time1:44:59.50Pace8:13.92
Canyon run with the family, pushed the stroller in the morning, total of about 10.75, then 2 more at night with Matthew and Benjamin. Mary ran a down the canyon mile PR - 8:15, splits 4:16, 3:59.
Leg 1:Distance0.980Time9:46.90Pace9:58.88
Bella and Mary in the stroller, the rest of the gang running.
Leg 2:Distance0.750Time6:42.20Pace8:56.27
Mary out of the stroller, Bella for the first part.
Split 1:Distance0.190Time1:48.00Pace9:28.42 Cumilative:Distance0.190Time1:48.00Pace9:28.42
Split 2:Distance0.560Time4:54.20Pace8:45.36 Cumilative:Distance0.750Time6:42.20Pace8:56.27

Leg 3:Distance0.500Time3:58.10Pace7:56.20
Mary back in the stroller.
Leg 4:Distance1.000Time8:15.40Pace8:15.40
Mary's mile down the canyon record.
Leg 5:Distance0.250Time2:15.60Pace9:02.40
Bella out of the stroller earning her treats, Mary back in the stroller.
Leg 6:Distance2.520Time19:36.40Pace7:46.83
Mary and Bella back in the stroller, now all the way to the house.
Leg 7:Distance4.700Time37:27.30Pace7:58.15
Back to the car with Benjamin.
Leg 8:Distance2.054Time16:57.60Pace8:15.42
With Benjamin and Matthew.
Split 1:Distance0.930Time8:13.70Pace8:50.86 Cumilative:Distance0.930Time8:13.70Pace8:50.86
Split 2:Distance0.124Time0:40.80Pace5:29.03 Cumilative:Distance1.054Time8:54.50Pace8:27.12
Split 3:Distance1.000Time8:03.10Pace8:03.10 Cumilative:Distance2.054Time16:57.60Pace8:15.42

Neon Crocs 3 Miles: 12.75

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

Thu, May 07, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.48	0.00	0.00	2.50	12.98

Fast Running Friend Workout - 2020-05-07 08:51:50
Workout Totals: Distance12.979Time1:40:57.30Pace7:46.70
Benjamin did 2x1 mile with the 0.75 warmup at 5:36 pace, and then the last 0.25 trying to break 60. In the first one he got 60, in the second, 59. I did it with him and also kicked, but much slower, in the first one 77, and in the second 75. Then ran with the kids in the evening to the track and back.
Leg 1:Distance1.970Time16:13.20Pace8:14.01
Warm-up with Benjamin.
Leg 2:Distance1.500Time5:28.80Pace3:39.20
Mile interval.
Split 1:Distance0.750Time4:11.80Pace5:35.73 Cumilative:Distance0.750Time4:11.80Pace5:35.73
Split 2:Distance0.750Time1:17.00Pace1:42.67 Cumilative:Distance1.500Time5:28.80Pace3:39.20

Leg 3:Distance1.250Time11:57.70Pace9:34.16
Recovery.
Leg 4:Distance1.000Time5:28.90Pace5:28.90
Mile interval.
Split 1:Distance0.750Time4:13.90Pace5:38.53 Cumilative:Distance0.750Time4:13.90Pace5:38.53
Split 2:Distance0.250Time1:15.00Pace5:00.00 Cumilative:Distance1.000Time5:28.90Pace5:28.90

Leg 5:Distance1.150Time9:43.10Pace8:27.04
Jogging.
Leg 6:Distance3.000Time25:38.60Pace8:32.87
More distance.
Leg 7:Distance0.930Time8:40.10Pace9:19.25
To the track with the gang.
Leg 8:Distance0.000Time0:00.00Pace0:00.00
Leg 9:Distance0.124Time0:37.60Pace5:03.23
Pacing Matthew in a 200 pickup.
Leg 10:Distance0.125Time1:11.10Pace9:28.80
A bit of a jog.
Leg 11:Distance1.000Time8:00.40Pace8:00.40
More distance on the track with the gang.
Leg 12:Distance0.930Time7:57.80Pace8:33.76
Back to the house.

Neon Crocs 3 Miles: 12.98

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

Fri, May 08, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.73	0.00	0.12	0.50	14.35

Fast Running Friend Workout - 2020-05-08 09:51:58
Workout Totals: Distance14.351Time1:58:57.60Pace8:17.36
William did 4x200, total of around 14 for me, otherwise I think usual distances for everybody. Sarah ran 44.3 for 200 meters.
Leg 1:Distance0.250Time2:43.40Pace10:53.60
With Bella.
Leg 2:Distance0.930Time8:31.30Pace9:09.78
To the track with the family.
Leg 3:Distance0.992Time8:19.10Pace8:23.12
Workout with William - 4x200. Matthew ran the first one, Stephen the first and the third.
Split 1:Distance0.124Time0:37.70Pace5:04.03 Cumilative:Distance0.124Time0:37.70Pace5:04.03
Split 2:Distance0.124Time1:10.80Pace9:30.97 Cumilative:Distance0.248Time1:48.50Pace7:17.50
Split 3:Distance0.124Time0:35.40Pace4:45.48 Cumilative:Distance0.372Time2:23.90Pace6:26.83
Split 4:Distance0.124Time1:22.80Pace11:07.74 Cumilative:Distance0.496Time3:46.70Pace7:37.06
Split 5:Distance0.124Time0:35.20Pace4:43.87 Cumilative:Distance0.620Time4:21.90Pace7:02.42
Split 6:Distance0.124Time1:43.90Pace13:57.90 Cumilative:Distance0.744Time6:05.80Pace8:11.67
Split 7:Distance0.124Time0:34.70Pace4:39.84 Cumilative:Distance0.868Time6:40.50Pace7:41.41
Split 8:Distance0.124Time1:38.60Pace13:15.16 Cumilative:Distance0.992Time8:19.10Pace8:23.12

Leg 4:Distance0.124Time0:44.30Pace5:57.26
Sarah's 200 with some pacers.
Leg 5:Distance1.125Time8:23.40Pace7:27.47
Around the track with the boys.
Leg 6:Distance0.930Time8:30.30Pace9:08.71
Back to the house.
Leg 7:Distance8.000Time1:03:59.50Pace7:59.94
With Benjamin.
Leg 8:Distance1.000Time8:02.20Pace8:02.20
With Sarah down the canyon.
Leg 9:Distance1.000Time9:44.10Pace9:44.10
With Sarah back up the canyon.

Neon Crocs 3 Miles: 14.35

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

Sat, May 09, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.30	0.00	0.00	2.75	16.05

Fast Running Friend Workout - 2020-05-09 09:57:28
Workout Totals: Distance16.050Time2:05:46.50Pace7:50.19
Total of about 16. Benjamin was still feeling sore from Thursday, so we decided to just have him pace Joseph. Jacob's foot was still hurting, so he was on reduced mileage - only 5. Joseph tried to do the three mile fartlek workout. He was OK in the first interval (3:21), then probably jogged way to quick for the recovery, and it mentally knocked him out for the second, on which he basically gave up and ran 3;29. At that point, I stopped him for a discussion. Afterwards, we decided to make the best of the situation, and see if he could finish the workout with the help of a long rest. He was able to hit the last 2 intervals on pace (target 5:20 per mile). I ran that part as a steady tempo, 1.5 miles in 8:27. Otherwise, easy runs and usual distances, except for Matthew running 6:39 for the mile on the track.
Leg 1:Distance2.980Time24:18.00Pace8:09.26
Warm up with Benjamin and Joseph.
Leg 2:Distance1.500Time8:57.80Pace5:58.53
2x0.625 with Benjamin and Joseph.
Split 1:Distance0.625Time3:21.70Pace5:22.72 Cumilative:Distance0.625Time3:21.70Pace5:22.72
Split 2:Distance0.125Time0:52.90Pace7:03.20 Cumilative:Distance0.750Time4:14.60Pace5:39.47
Split 3:Distance0.625Time3:29.70Pace5:35.52 Cumilative:Distance1.375Time7:44.30Pace5:37.67
Split 4:Distance0.125Time1:13.50Pace9:48.00 Cumilative:Distance1.500Time8:57.80Pace5:58.53

Leg 3:Distance1.500Time8:27.50Pace5:38.33
Now 1.5 at my own pace.
Leg 4:Distance2.020Time15:54.10Pace7:52.33
To the house with Benjamin and Joseph.
Leg 5:Distance5.000Time41:33.00Pace8:18.60
With Benjamin back to the car.
Leg 6:Distance1.050Time10:31.00Pace10:00.95
With Matthew and Mary to the track.
Leg 7:Distance1.000Time6:39.50Pace6:39.50
With Matthew.
Leg 8:Distance1.000Time9:25.60Pace9:25.60
Back to the house with Matthew and Mary.

Neon Crocs 3 Miles: 16.05

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

Sun, May 10, 2020

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. Church at home.

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

Mon, May 11, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.75	0.00	0.00	0.00	12.75

Fast Running Friend Workout - 2020-05-11 09:39:22
Workout Totals: Distance12.750Time1:41:21.50Pace7:56.98
Usual runs, easy pace mostly, Sarah did 7:38 mile down the canyon.
Leg 1:Distance1.500Time13:00.60Pace8:40.40
With Sarah and the kids, pushing a stroller.
Leg 2:Distance0.250Time2:28.10Pace9:52.40
With Bella.
Leg 3:Distance1.500Time11:37.30Pace7:44.87
Back to the house with the kids.
Leg 4:Distance6.000Time47:11.80Pace7:51.97
With Benjamin - I think.
Leg 5:Distance1.000Time7:38.10Pace7:38.10
With Sarah down the canyon.
Leg 6:Distance2.500Time19:25.60Pace7:46.24
With Jacob and Stephen. Pushed Mary in the stroller.

Neon Crocs 3 Miles: 12.75

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

Tue, May 12, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.70	0.00	0.00	1.26	12.96

Fast Running Friend Workout - 2020-05-12 09:33:12
Workout Totals: Distance12.955Time1:43:36.90Pace7:59.88
Benjamin did 5 down the canyon in 25:35. The target was 25:00 but it got warm, and there was also some headwind. I did 6x0.125 with William, and then 0.5 in the middle of Benjamin's tempo. Usual distances for the kids except Mary who ran only 0.312 due to a fit.
Leg 1:Distance1.230Time10:09.60Pace8:15.61
Warm-up with William.
Leg 2:Distance1.375Time11:09.20Pace8:06.69
William's 6x0.125 workout down the canyon.
Split 1:Distance0.125Time0:35.80Pace4:46.40 Cumilative:Distance0.125Time0:35.80Pace4:46.40
Split 2:Distance0.125Time1:31.40Pace12:11.20 Cumilative:Distance0.250Time2:07.20Pace8:28.80
Split 3:Distance0.125Time0:35.30Pace4:42.40 Cumilative:Distance0.375Time2:42.50Pace7:13.33
Split 4:Distance0.125Time1:27.90Pace11:43.20 Cumilative:Distance0.500Time4:10.40Pace8:20.80
Split 5:Distance0.125Time0:36.60Pace4:52.80 Cumilative:Distance0.625Time4:47.00Pace7:39.20
Split 6:Distance0.125Time1:27.40Pace11:39.20 Cumilative:Distance0.750Time6:14.40Pace8:19.20
Split 7:Distance0.135Time0:41.80Pace5:09.63 Cumilative:Distance0.885Time6:56.20Pace7:50.28
Split 8:Distance0.115Time1:22.60Pace11:58.26 Cumilative:Distance1.000Time8:18.80Pace8:18.80
Split 9:Distance0.125Time0:36.00Pace4:48.00 Cumilative:Distance1.125Time8:54.80Pace7:55.38
Split 10:Distance0.125Time1:38.40Pace13:07.20 Cumilative:Distance1.250Time10:33.20Pace8:26.56
Split 11:Distance0.125Time0:36.00Pace4:48.00 Cumilative:Distance1.375Time11:09.20Pace8:06.69

Leg 3:Distance1.800Time13:49.50Pace7:40.83
Back up the canyon to meet Benjamin.
Leg 4:Distance4.550Time37:08.40Pace8:09.76
0.5 down the canyon with Benjamin, then jogging down to meet him, then back with him to the car.
Split 1:Distance0.500Time2:35.60Pace5:11.20 Cumilative:Distance0.500Time2:35.60Pace5:11.20
Split 2:Distance1.350Time10:38.70Pace7:53.11 Cumilative:Distance1.850Time13:14.30Pace7:09.35
Split 3:Distance2.700Time23:54.10Pace8:51.15 Cumilative:Distance4.550Time37:08.40Pace8:09.76

Leg 5:Distance0.312Time2:39.30Pace8:30.58
With Mary, Jacob, and Stephen.
Leg 6:Distance3.688Time28:40.90Pace7:46.62
Put Mary in the stroller.

Neon Crocs 3 Miles: 12.96

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

Wed, May 13, 2020

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 - 2020-05-13 09:54:12
Workout Totals: Distance12.250Time1:36:18.70Pace7:51.73
Easy runs, usual distances.
Leg 1:Distance1.000Time9:04.70Pace9:04.70
I think this was with Mary and maybe some other kids.
Leg 2:Distance3.000Time23:53.90Pace7:57.97
With Matthew and the gang (I think).
Leg 3:Distance0.250Time2:20.70Pace9:22.80
With Bella.
Leg 4:Distance3.000Time21:35.30Pace7:11.77
I think this was alone.
Leg 5:Distance2.000Time15:29.80Pace7:44.90
I believe this was alone as well.
Leg 6:Distance3.000Time23:54.30Pace7:58.10
I think this was with Benjamin and Jenny.

Neon Crocs 3 Miles: 12.25

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

Thu, May 14, 2020

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

Fast Running Friend Workout - 2020-05-14 08:17:21
Workout Totals: Distance12.000Time1:30:18.60Pace7:31.55
Joseph and Jacob did the 3 mile fartlek. Target was 5:20 for interval and 8:00 for recovery, Benjamin paced them, I just ran steady. I got 17:06, Joseph 17:35, Jacob 17:45. They both fell off pace, but this was the first time Joseph finished the workout. Otherwise easy runs.
Leg 1:Distance0.980Time7:56.20Pace8:05.92
Warmup.
Leg 2:Distance3.000Time17:06.60Pace5:42.20
3 down the canyon.
Leg 3:Distance6.020Time49:34.50Pace8:14.10
With Benjamin, part with Joseph and Jacob.
Leg 4:Distance2.000Time15:41.30Pace7:50.65
Do not remember who this was with.

Neon Crocs 3 Miles: 12.00

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

Fri, May 15, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.78	0.00	0.00	0.22	12.00

Fast Running Friend Workout - 2020-05-15 09:54:14
Workout Totals: Distance12.000Time1:33:25.20Pace7:47.10
Total of 12, mostly easy running, except Matthew ran the uphill by the house PR of 54.8 (0.155 at about 4% avg grade), and William did a downhill 14.8 for 100 meters. Stephen's foot was hurting, so he ran only 2 miles.
Leg 1:Distance1.845Time14:42.80Pace7:58.48
With Benjamin, Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance0.155Time0:54.80Pace5:53.55
Matthew's uphill PR.
Leg 3:Distance5.000Time38:56.20Pace7:47.24
With Benjamin, part with William.
Split 1:Distance0.390Time2:56.30Pace7:32.05 Cumilative:Distance0.390Time2:56.30Pace7:32.05
Split 2:Distance0.062Time0:14.80Pace3:58.71 Cumilative:Distance0.452Time3:11.10Pace7:02.79
Split 3:Distance4.548Time35:45.10Pace7:51.66 Cumilative:Distance5.000Time38:56.20Pace7:47.24

Leg 4:Distance5.000Time38:51.40Pace7:46.28
With Jenny.

Neon Crocs 3 Miles: 12.00

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

Sat, May 16, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.83	0.00	5.00	0.00	17.83

Fast Running Friend Workout - 2020-05-16 08:23:59
Workout Totals: Distance17.830Time2:18:13.40Pace7:45.14
Total of 17+ today. Jacob's foot was hurting, so he ran only 6 with William. Otherwise, usual Saturday distances for everybody. Jenny did a 5:51 mile down the canyon. I did a 5 mile tempo trying to run as evenly at 6:00 pace as possible while playing a rabbit for Benjamin. He started exactly 5 minutes behind me and was able to catch me with 0.25 to go. I tried to latch on, but he was going too fast for me. I was able to hang for 100 meters or so before he sped up and dropped me. However, this got me going and I ran 79 for the last quarter finishing in 29:47. Benjamin had an awesome run - 24:39 with the first 4 miles in the 4:55 - 4:58 range, and then 4:52 for the last mile. Joseph tried to run the third mile with him, and ended up with 5:01.
Leg 1:Distance2.480Time21:35.80Pace8:42.50
Warm-up with Benjamin, part with Jenny, Joseph, Jacob, William, and Stephen.
Leg 2:Distance5.000Time29:47.30Pace5:57.46
5 mile tempo run down the canyon playing a rabbit for Benjamin, Jenny joined me for 1 mile.
Split 1:Distance0.750Time4:30.10Pace6:00.13 Cumilative:Distance0.750Time4:30.10Pace6:00.13
Split 2:Distance1.000Time5:51.30Pace5:51.30 Cumilative:Distance1.750Time10:21.40Pace5:55.09
With Jenny.
Split 3:Distance3.250Time19:25.90Pace5:58.74 Cumilative:Distance5.000Time29:47.30Pace5:57.46

Leg 3:Distance6.000Time48:33.90Pace8:05.65
With Benjamin.
Leg 4:Distance1.050Time9:23.30Pace8:56.48
With Benjamin and Matthew.
Leg 5:Distance1.000Time6:51.90Pace6:51.90
1 mile on the track with Benjamin and Matthew.
Leg 6:Distance1.000Time9:02.00Pace9:02.00
With Benjamin and Matthew.
Leg 7:Distance1.300Time12:59.20Pace9:59.38
With Mary and Sarah, part with Bella, pushed the stroller with Leigha to the park and back. Bella ran all the way back - uphill.

Neon Crocs 3 Miles: 17.83

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

Sun, May 17, 2020

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. Church at home.

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

Mon, May 18, 2020

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

Fast Running Friend Workout - 2020-05-18 07:44:05
Workout Totals: Distance13.200Time1:39:13.90Pace7:31.05
Started a new job with Myriad Genetics. Total of 13 with easy 9 with Benjamin in the morning, and 4.2 with Jenny (part with Joseph and Jacob) at night. She was feisty and pushed the pace.
Leg 1:Distance9.000Time1:09:47.20Pace7:45.24
With Benjamin.
Leg 2:Distance4.200Time29:26.70Pace7:00.64
With Jenny, part with Joseph and Jacob.

Neon Crocs 3 Miles: 13.20

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

Tue, May 19, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.15	0.00	4.50	0.00	12.65

Fast Running Friend Workout - 2020-05-19 07:53:10
Workout Totals: Distance12.650Time1:34:19.80Pace7:27.42
Total of almost 13. Benjamin did 12x0.25 with 0.125 recovery with the target of 64 and the recovery fast enough to keep 6:00 average. He could only run 66s, but his recovery was a bit faster. I ran a bit sub-6:00 average along side for 4.5, but he stayed ahead of me. Otherwise easy runs.
Leg 1:Distance1.980Time16:36.60Pace8:23.33
Warm-up with Benjamin.
Leg 2:Distance4.500Time26:39.60Pace5:55.47
4.5 tempo down the canyon.
Leg 3:Distance2.670Time23:28.00Pace8:47.34
Back to the car with Benjamin.
Leg 4:Distance3.500Time27:35.60Pace7:53.03
With the kids at night.

Neon Crocs 3 Miles: 12.65

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

Wed, May 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.49	0.00	0.00	0.62	13.11

Fast Running Friend Workout - 2020-05-20 07:49:51
Workout Totals: Distance13.109Time1:43:45.00Pace7:54.86
Total of 13. Benjamin and I paced William in a track 800 time trial - he ran 2:37.3 splitting 38, 38, 41, 40 - new PR. Otherwise easy runs. Pushed the stroller with Leah for some of it.
Leg 1:Distance1.611Time14:04.40Pace8:44.15
Warm-up with Benjamin and William, strides.
Split 1:Distance1.050Time8:34.90Pace8:10.38 Cumilative:Distance1.050Time8:34.90Pace8:10.38
Split 2:Distance0.062Time0:19.50Pace5:14.52 Cumilative:Distance1.112Time8:54.40Pace8:00.58
Split 3:Distance0.187Time2:05.50Pace11:11.12 Cumilative:Distance1.299Time10:59.90Pace8:28.01
Split 4:Distance0.062Time0:19.70Pace5:17.74 Cumilative:Distance1.361Time11:19.60Pace8:19.34
Split 5:Distance0.250Time2:44.80Pace10:59.20 Cumilative:Distance1.611Time14:04.40Pace8:44.15

Leg 2:Distance0.498Time2:37.30Pace5:15.86
William's time trial.
Leg 3:Distance7.000Time55:01.50Pace7:51.64
With Joseph and Jacob, some with the stroller.
Leg 4:Distance4.000Time32:01.80Pace8:00.45
With Benjamin.

Neon Crocs 3 Miles: 13.11

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

Thu, May 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.19	0.00	3.00	0.06	12.25

Fast Running Friend Workout - 2020-05-21 08:13:48
Workout Totals: Distance12.250Time1:32:10.00Pace7:31.43
Total of 12 today. Benjamin paced Joseph and Jacob in the 3 mile 5:20/8:00 fartlek. Joseph almost was able to do everything on pace. Jacob fell back some. Joseph's total time was 17:19, Jacob 17:33. I ran a steady tempo in 17:35. It felt hard, could not go any faster.
Leg 1:Distance0.980Time8:16.90Pace8:27.04
Warm-up.
Leg 2:Distance3.000Time17:35.60Pace5:51.87
3 mile tempo down the canyon.
Leg 3:Distance5.020Time40:03.00Pace7:58.69
Cool-down with Benjamin, part with Joseph and Jacob.
Leg 4:Distance0.250Time2:29.10Pace9:56.40
With Bella.
Leg 5:Distance3.000Time23:45.40Pace7:55.13
With Benjamin, part with William.
Split 1:Distance0.390Time3:08.30Pace8:02.82 Cumilative:Distance0.390Time3:08.30Pace8:02.82
Split 2:Distance0.062Time0:15.20Pace4:05.16 Cumilative:Distance0.452Time3:23.50Pace7:30.22
Split 3:Distance2.548Time20:21.90Pace7:59.55 Cumilative:Distance3.000Time23:45.40Pace7:55.13

Neon Crocs 3 Miles: 12.25

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

Fri, May 22, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	1.00	0.00	12.25

Fast Running Friend Workout - 2020-05-22 07:53:48
Workout Totals: Distance12.250Time1:38:38.10Pace8:03.11
Total of 12. Did a workout with Stephen - 4x0.25 with 0.25 recovery down the canyon, target of 84 - he was slow getting going in the first one (87), but then got on target. William did 4x0.5 with whatever recovery Stephen would give him in his always starting the interval with Stephen. He stayed in 2:51 - 2:55 range. Other kids did their usual easy runs.
Leg 1:Distance0.230Time2:16.10Pace9:51.74
Warm-up.
Leg 2:Distance1.750Time12:55.10Pace7:22.91
Stephen's workout.
Split 1:Distance0.250Time1:27.20Pace5:48.80 Cumilative:Distance0.250Time1:27.20Pace5:48.80
Split 2:Distance0.250Time2:25.50Pace9:42.00 Cumilative:Distance0.500Time3:52.70Pace7:45.40
Split 3:Distance0.250Time1:23.20Pace5:32.80 Cumilative:Distance0.750Time5:15.90Pace7:01.20
Split 4:Distance0.250Time2:24.30Pace9:37.20 Cumilative:Distance1.000Time7:40.20Pace7:40.20
Split 5:Distance0.250Time1:24.90Pace5:39.60 Cumilative:Distance1.250Time9:05.10Pace7:16.08
Split 6:Distance0.250Time2:26.30Pace9:45.20 Cumilative:Distance1.500Time11:31.40Pace7:40.93
Split 7:Distance0.250Time1:23.70Pace5:34.80 Cumilative:Distance1.750Time12:55.10Pace7:22.91

Leg 3:Distance7.020Time56:10.20Pace8:00.09
More distance with Benjamin, part with William and Stephen.
Leg 4:Distance0.250Time2:29.70Pace9:58.80
With Bella.
Leg 5:Distance1.000Time8:55.40Pace8:55.40
With Mary and Benjamin.
Leg 6:Distance2.000Time15:51.60Pace7:55.80
With Benjamin.

Neon Crocs 3 Miles: 12.25

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

Sat, May 23, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.33	1.00	0.00	2.00	14.33

Fast Running Friend Workout - 2020-05-23 07:57:46
Workout Totals: Distance14.334Time1:52:32.10Pace7:51.05
Did 8x0.25 down the canyon with 0.25 rest with Joseph, Jacob, and Benjamin. Target was 72. They were usually on it, I was usually falling back by a second when they were on it. Later in the evening Benjamin felt some energy and did 2 miles down the canyon in 9:29 (4:40, 4:49).
Leg 1:Distance1.730Time14:06.00Pace8:09.02
Warm-up.
Leg 2:Distance3.750Time26:37.50Pace7:06.00
8x0.25 down the canyon with Benjamin, Joseph, and Jacob.
Split 1:Distance0.250Time1:13.70Pace4:54.80 Cumilative:Distance0.250Time1:13.70Pace4:54.80
Split 2:Distance0.250Time2:15.30Pace9:01.20 Cumilative:Distance0.500Time3:29.00Pace6:58.00
Split 3:Distance0.250Time1:13.20Pace4:52.80 Cumilative:Distance0.750Time4:42.20Pace6:16.27
Split 4:Distance0.250Time2:12.80Pace8:51.20 Cumilative:Distance1.000Time6:55.00Pace6:55.00
Split 5:Distance0.250Time1:14.10Pace4:56.40 Cumilative:Distance1.250Time8:09.10Pace6:31.28
Split 6:Distance0.250Time2:27.40Pace9:49.60 Cumilative:Distance1.500Time10:36.50Pace7:04.33
Split 7:Distance0.250Time1:15.00Pace5:00.00 Cumilative:Distance1.750Time11:51.50Pace6:46.57
Split 8:Distance0.250Time2:24.30Pace9:37.20 Cumilative:Distance2.000Time14:15.80Pace7:07.90
Split 9:Distance0.250Time1:11.90Pace4:47.60 Cumilative:Distance2.250Time15:27.70Pace6:52.31
Split 10:Distance0.250Time2:28.60Pace9:54.40 Cumilative:Distance2.500Time17:56.30Pace7:10.52
Split 11:Distance0.250Time1:13.10Pace4:52.40 Cumilative:Distance2.750Time19:09.40Pace6:57.96
Split 12:Distance0.250Time2:30.10Pace10:00.40 Cumilative:Distance3.000Time21:39.50Pace7:13.17
Split 13:Distance0.250Time1:13.70Pace4:54.80 Cumilative:Distance3.250Time22:53.20Pace7:02.52
Split 14:Distance0.250Time2:31.10Pace10:04.40 Cumilative:Distance3.500Time25:24.30Pace7:15.51
Split 15:Distance0.250Time1:13.20Pace4:52.80 Cumilative:Distance3.750Time26:37.50Pace7:06.00

Leg 3:Distance4.574Time35:31.20Pace7:45.94
Cool-down with Benjamin with a quicker mile uphill in the middle.
Split 1:Distance1.924Time15:23.50Pace7:59.99 Cumilative:Distance1.924Time15:23.50Pace7:59.99
Split 2:Distance1.000Time6:44.30Pace6:44.30 Cumilative:Distance2.924Time22:07.80Pace7:34.10
Split 3:Distance1.650Time13:23.40Pace8:06.91 Cumilative:Distance4.574Time35:31.20Pace7:45.94

Leg 4:Distance3.000Time23:50.00Pace7:56.67
With Matthew and Benjamin.
Leg 5:Distance1.000Time9:30.80Pace9:30.80
With Mary, part with Benjamin.
Leg 6:Distance0.280Time2:56.60Pace10:30.71
With Bella.

Neon Crocs 3 Miles: 14.33

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

Sun, May 24, 2020

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. Church at home.

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

Mon, May 25, 2020

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 - 2020-05-25 09:29:16
Workout Totals: Distance12.000Time1:34:33.80Pace7:52.82
12 total. Easy runs.
Leg 1:Distance2.000Time15:48.40Pace7:54.20
With Joseph, Jacob, and Matthew.
Leg 2:Distance2.000Time15:36.20Pace7:48.10
With Joseph and Jacob.
Leg 3:Distance3.000Time23:31.30Pace7:50.43
With Joseph, Jacob, William, and Stephen - I think. Leigha in the stroller.
Leg 4:Distance2.000Time14:15.40Pace7:07.70
Alone.
Leg 5:Distance3.000Time25:22.50Pace8:27.50
With Benjamin, Jenny, and Julia.

Neon Crocs 3 Miles: 12.00

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

Tue, May 26, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.13	0.00	5.00	0.00	12.13

Fast Running Friend Workout - 2020-05-26 08:03:33
Workout Totals: Distance12.130Time1:31:11.00Pace7:31.03
Total of 12. 5 mile tempo down the canyon. Started at barely under 6:00 pace, and it felt hard. However, after 2 miles started finding extra gears, and was able to run 17:19 for the last 3, last mile was 5:40. Benjamin try to do the 64s for 0.25 intervals alongside, but just could not turn on the speed. So I had him pace me to the 4 mile mark, and then run the last mile hard. He was able to run 4:38 for the last mile. Other kids did easy runs, usual distances.
Leg 1:Distance2.480Time20:22.90Pace8:13.10
Warm-up with Benjamin.
Leg 2:Distance5.000Time29:14.50Pace5:50.90
Tempo run - paced by Benjamin for part of it.
Leg 3:Distance2.650Time22:32.20Pace8:30.26
Cool-down with Benjamin.
Leg 4:Distance2.000Time19:01.40Pace9:30.70
With Sarah, Benjamin, and Jenny.

Neon Crocs 3 Miles: 12.13

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

Wed, May 27, 2020

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 - 2020-05-27 07:48:44
Workout Totals: Distance12.000Time1:34:18.10Pace7:51.51
12 total, easy runs for everybody, unless we call 7:00 mile for Matthew hard. Amy came to have us pace her for an out and back mile time trial on the road. Benjamin, Jenny, Joseph, Jacob, William, Stephen, and Matthew along with myself paced her. She ran 7:00 with the splits of 1:44, 1:50, 1:52, 1:34.
Leg 1:Distance1.000Time7:53.00Pace7:53.00
With Benjamin.
Leg 2:Distance0.500Time4:45.90Pace9:31.80
Amy's warm up with the gang.
Leg 3:Distance1.000Time7:00.30Pace7:00.30
Pacing Amy.
Leg 4:Distance3.000Time23:51.10Pace7:57.03
With Joseph, Jacob, part with Jenny.
Leg 5:Distance3.500Time26:58.00Pace7:42.29
With Joseph, and Jacob - part with Jenny, Leigha in the stroller.
Leg 6:Distance3.000Time23:49.80Pace7:56.60
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Thu, May 28, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.64	0.00	3.00	0.00	12.64

Fast Running Friend Workout - 2020-05-28 08:03:52
Workout Totals: Distance12.642Time1:39:27.90Pace7:52.07
Total of around 13. Did a 3 mile tempo with Joseph and Jacob at 6:00 with a kick for the last 0.25. Jacob and I closed with 78, Joseph just gave up and jogged in. Easy runs, more or less usual distances for other kids.
Leg 1:Distance0.980Time8:47.90Pace8:58.67
Warm-up with Joseph and Jacob.
Leg 2:Distance3.000Time17:48.60Pace5:56.20
3 mile tempo down the canyon.
Leg 3:Distance6.412Time51:18.00Pace8:00.04
Part with Joseph and Jacob, part alone, part with William.
Leg 4:Distance0.250Time2:36.80Pace10:27.20
With Bella.
Leg 5:Distance2.000Time18:56.60Pace9:28.30
With Sarah.

Neon Crocs 3 Miles: 12.64

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

Fri, May 29, 2020

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 - 2020-05-29 07:58:53
Workout Totals: Distance12.000Time1:34:14.30Pace7:51.19
Easy runs, usual distances, total of 12.
Leg 1:Distance1.000Time7:54.90Pace7:54.90
With Benjamin.
Leg 2:Distance8.000Time1:02:23.00Pace7:47.88
With the kids, part with Leigha in the stroller.
Leg 3:Distance3.000Time23:56.40Pace7:58.80
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Sat, May 30, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.99	1.00	3.00	0.00	15.99

Fast Running Friend Workout - 2020-05-30 08:06:38
Workout Totals: Distance15.990Time2:06:19.00Pace7:53.98
Did a 3 mile tempo + kick with Joseph and Jacob - down the canyon. I got 17:51(81 kick), Joseph 17:46 (76), and Jacob 17:48 (78). This one went better. Stephen almost made it to the mile (6:02), and William made it to 2 miles (11:59). Benjamin did 12x0.25 with recoveries to keep 6:00 average, and this time was able to average 63 on the quarters. Matthew ran 6:17 mile down the canyon. William added some extra distance with Matthew in the evening, and ended up with 8 for the day. Otherwise, usual Saturday distances for everybody.
Leg 1:Distance0.980Time8:13.00Pace8:23.06
Warm-up with Joseph, Jacob, William, Stephen, and Jenny.
Leg 2:Distance3.000Time17:51.80Pace5:57.27
3 mile tempo down the canyon.
Leg 3:Distance4.050Time34:21.40Pace8:28.99
Cool-down/distance with Joseph and Jacob, part with Benjamin.
Leg 4:Distance0.250Time2:28.20Pace9:52.80
With Bella.
Leg 5:Distance4.730Time38:41.90Pace8:10.89
With Benjamin to get the car.
Leg 6:Distance0.480Time4:31.20Pace9:25.00
With Matthew and William.
Leg 7:Distance1.000Time6:17.40Pace6:17.40
With Matthew and William.
Leg 8:Distance1.500Time13:54.10Pace9:16.07
With Matthew.

Neon Crocs 3 Miles: 15.99

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

Sun, May 31, 2020

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. Church at home.

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

Mon, Jun 01, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.67	0.00	0.00	0.63	12.30

Fast Running Friend Workout - 2020-06-01 07:42:16
Workout Totals: Distance12.300Time1:39:45.90Pace8:06.66
Easy day, mostly, total of 12, usual distances for everybody except William who added 3 miles in the evening as he decided he wanted to try 5:40 pace to failure on the track. He made it to 1009 meters.
Leg 1:Distance1.000Time7:50.40Pace7:50.40
With Matthew and Jacob.
Leg 2:Distance1.000Time7:47.40Pace7:47.40
With Matthew, William, and Jacob.
Leg 3:Distance7.000Time55:10.20Pace7:52.89
Part with the younger boys, part alone, part with Benjamin.
Leg 4:Distance0.250Time2:34.70Pace10:18.80
With Bella.
Leg 5:Distance1.050Time9:33.50Pace9:06.19
With William and Benjamin.
Leg 6:Distance0.630Time3:33.40Pace5:38.73
William's 5:40 pace to failure on the track.
Leg 7:Distance1.370Time13:16.30Pace9:41.24
Cool-down with William and Benjamin.

Neon Crocs 3 Miles: 12.30

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

Tue, Jun 02, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	2.75	0.25	12.00

Fast Running Friend Workout - 2020-06-02 07:55:36
Workout Totals: Distance12.000Time1:32:17.50Pace7:41.46
Total of 12. Did a 3 mile tempo down the canyon at 6:00 pace with a kick for 0.25 at the end. Surprised myself with 71.6. Joseph and Jacob were faster, though, Joseph had 69, Jacob 70. William ran the first 2 miles with us in 11:59. Stephen almost made it to the mile. His feet were hurting. Other kids ran easy, usual distances. Did 2 with Sarah in the evening.
Leg 1:Distance0.980Time7:52.90Pace8:02.55
Warm-up with Joseph and Jacob.
Leg 2:Distance3.000Time17:38.90Pace5:52.97
Workout with Joseph and Jacob.
Split 1:Distance2.750Time16:27.30Pace5:59.02 Cumilative:Distance2.750Time16:27.30Pace5:59.02
Split 2:Distance0.250Time1:11.60Pace4:46.40 Cumilative:Distance3.000Time17:38.90Pace5:52.97

Leg 3:Distance6.020Time48:00.90Pace7:58.55
Cool-down/distance, part with Joseph and Jacob.
Leg 4:Distance2.000Time18:44.80Pace9:22.40
With Sarah.

Neon Crocs 3 Miles: 12.00

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

Wed, Jun 03, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.12	0.00	0.00	2.00	12.12

Fast Running Friend Workout - 2020-06-03 07:45:05
Workout Totals: Distance12.120Time1:33:25.20Pace7:42.48
Total of about 12. Did a workout with William - 4x0.5 down the canyon with about 0.1 recovery. Stephen did the first 0.25 on each of those. William improved - was able to hold 2:49-2:51 range, and then closed in 2:43. Easy runs for everybody else.
Leg 1:Distance3.000Time22:26.70Pace7:28.90
Alone.
Leg 2:Distance0.520Time4:45.20Pace9:08.46
Warm-up with William and Stephen.
Leg 3:Distance2.300Time14:47.00Pace6:25.65
Workout with William - part with Stephen, a bit of help from Benjamin.
Split 1:Distance0.500Time2:49.20Pace5:38.40 Cumilative:Distance0.500Time2:49.20Pace5:38.40
Split 2:Distance0.100Time1:07.00Pace11:10.00 Cumilative:Distance0.600Time3:56.20Pace6:33.67
Split 3:Distance0.500Time2:51.90Pace5:43.80 Cumilative:Distance1.100Time6:48.10Pace6:11.00
Split 4:Distance0.100Time1:09.70Pace11:37.00 Cumilative:Distance1.200Time7:57.80Pace6:38.17
Split 5:Distance0.500Time2:51.00Pace5:42.00 Cumilative:Distance1.700Time10:48.80Pace6:21.65
Split 6:Distance0.100Time1:15.20Pace12:32.00 Cumilative:Distance1.800Time12:04.00Pace6:42.22
Split 7:Distance0.500Time2:43.00Pace5:26.00 Cumilative:Distance2.300Time14:47.00Pace6:25.65

Leg 4:Distance3.300Time27:35.50Pace8:21.67
Cool-down - part with William and Stephen.
Leg 5:Distance3.000Time23:50.80Pace7:56.93
With Benjamin.

Neon Crocs 3 Miles: 12.12

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

Thu, Jun 04, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.98	0.00	0.00	1.12	11.10

Fast Running Friend Workout - 2020-06-04 07:59:56
Workout Totals: Distance11.104Time1:28:34.00Pace7:58.57
Mostly easy 12 for me. Benjamin did 2x1 mile down the canyon, 4:27 (PR), 4:37. Unfortunately, looks like this was too much for him as he appears to have strained a ligament in the hip, and would need to take it easy for the next few days for it to heal. I did not want to do a workout, but did a solidarity mile initially intending to run a bit sub-6:00, but then I found some motivation in the middle, sped up a bit, and ended up with 5:28. In the evening William wanted to run an all out 200 on the track, I did it with him, and we got 32.3, which is a new PR for him by a second. Matthew did 40 seconds and ran a rabbit for William to catch.
Leg 1:Distance4.100Time33:48.30Pace8:14.71
Part with Benjamin, part alone.
Leg 2:Distance1.000Time5:28.70Pace5:28.70
Alone.
Leg 3:Distance3.700Time29:24.20Pace7:56.81
With Benjamin.
Leg 4:Distance0.250Time2:34.20Pace10:16.80
With Bella.
Leg 5:Distance2.054Time17:18.60Pace8:25.65
Matthew's run with Joseph, Jacob, William, and Benjamin joining.
Split 1:Distance0.930Time8:21.90Pace8:59.68 Cumilative:Distance0.930Time8:21.90Pace8:59.68
Split 2:Distance0.124Time0:32.30Pace4:20.48 Cumilative:Distance1.054Time8:54.20Pace8:26.83
Split 3:Distance1.000Time8:24.40Pace8:24.40 Cumilative:Distance2.054Time17:18.60Pace8:25.65

Neon Crocs 3 Miles: 11.10

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

Fri, Jun 05, 2020

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 - 2020-06-05 08:03:38
Workout Totals: Distance8.000Time1:00:49.50Pace7:36.19
Only 8 today. Joseph and Jacob did 5. A bit of a taper for the uneventful half tomorrow.
Leg 1:Distance2.000Time14:28.10Pace7:14.05
Alone.
Leg 2:Distance6.000Time46:21.40Pace7:43.57
With Jenny, part with Benjamin.

Neon Crocs 3 Miles: 8.00

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

Sat, Jun 06, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.25	0.00	2.75	0.25	16.25

Fast Running Friend Workout - 2020-06-06 07:48:08
Workout Totals: Distance16.250Time2:07:14.30Pace7:49.80
Total of about 16. Chad, Jamison, Benjamin, and I were planning to run the uneventful half in the old Provo River half course, with Joseph, Jacob and William doing a relay. However, it was raining, and Benjamin had an injury in the hip, so we decided to try next week instead, and this week just do a 3 mile tempo with a kick down the canyon. Benjamin did a light tempo at a bit sub-5:20 - 15:58, and only 8 total - his hip is still bothering him. Joseph, Jacob, William, Chad, Jamison and I ran a controlled effort - a bit sub-6:00 for the first 2.75, and then all except William kicked, for William just being there and holding the pace was a breakthrough. Chad ran 64 high, Joseph 66, Jacob 69, I got 71, Jamison 79, William kept the pace - 89. This was a breakthrough run for William - first time sub-6:00 over 3 miles on this course. In the evening it was raining. I ran with Jenny and Matthew. Jenny stopped to stretch her side, and Matthew and I kept running. It was cold but not too cold - 57 F, but Jenny somehow got hypothermia from that - afterwards she could not run back home, but was able to walk home with occasional running. I wonder if she has something off with her health if she can so easily go into hypothermia.
Leg 1:Distance0.980Time8:37.30Pace8:47.86
Warm-up.
Leg 2:Distance3.000Time17:48.70Pace5:56.23
3 mile tempo with the kick + waiting for William.
Split 1:Distance2.750Time16:19.20Pace5:56.07 Cumilative:Distance2.750Time16:19.20Pace5:56.07
Split 2:Distance0.250Time1:11.20Pace4:44.80 Cumilative:Distance3.000Time17:30.40Pace5:50.13
Split 3:Distance0.000Time0:18.30Pace0:00.00 Cumilative:Distance3.000Time17:48.70Pace5:56.23

Leg 3:Distance4.020Time32:39.20Pace8:07.36
Cool-down/distance with everybody.
Leg 4:Distance5.000Time41:34.90Pace8:18.98
Back to the car with Chad, Jamison, and Stephen.
Leg 5:Distance0.250Time2:35.50Pace10:22.00
With Bella.
Leg 6:Distance3.000Time23:58.70Pace7:59.57
With Matthew, part with Jenny.

Neon Crocs 3 Miles: 16.25

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

Sun, Jun 07, 2020

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. Church at home.

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

Mon, Jun 08, 2020

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 - 2020-06-08 08:07:53
Workout Totals: Distance12.000Time1:30:09.20Pace7:30.77
Easy runs, total of 12 for me, usual distances for the kids, except for Benjamin - he is dealing with his hip strain, ran reduced mileage.
Leg 1:Distance9.000Time1:06:26.00Pace7:22.89
Part with Jacob, part alone, part with Benjamin.
Leg 2:Distance2.000Time15:58.00Pace7:59.00
With Joseph and Jacob.
Leg 3:Distance1.000Time7:45.20Pace7:45.20
Alone.

Neon Crocs 3 Miles: 12.00

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

Tue, Jun 09, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	1.00	0.00	0.00	12.05

Fast Running Friend Workout - 2020-06-09 08:06:21
Workout Totals: Distance12.050Time1:36:17.00Pace7:59.42
Total of 12, easy runs for everybody except Stephen, who attempted a mile time trial, made it to 800 in 3:02, and then just did not have it and finished in 6:24. Benjamin was able to run 12 at an easy pace.
Leg 1:Distance1.050Time9:13.50Pace8:47.14
Warm-up with Stephen and Jacob.
Leg 2:Distance1.000Time6:24.70Pace6:24.70
Stephen's mile time trials.
Leg 3:Distance1.000Time9:07.30Pace9:07.30
Back to the house.
Leg 4:Distance6.000Time47:40.20Pace7:56.70
With Benjamin, part with Joseph, Jacob, and maybe William.
Leg 5:Distance3.000Time23:51.30Pace7:57.10
With Benjamin.

Neon Crocs 3 Miles: 12.05

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

Comments

From steve ash on Sun, Jun 14, 2020 at 23:15:28 from 67.2.36.117

I always look forward to your posts Sasha. You and Sarah have done a great job bringing up your kids. In both running and in the faith of this church.

Wed, Jun 10, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	2.62	0.38	12.00

Fast Running Friend Workout - 2020-06-10 07:59:09
Workout Totals: Distance12.000Time1:29:11.20Pace7:25.93
Total of 12. Did 3 miles with Joseph and Jacob, 6:00 pace for all of it except the last 0.375, which was a kick. Jacob got 1:48, I surprised myself with a 1:49. Joseph had a side ache, but still managed 1:58. Easy runs for other kids.
Leg 1:Distance2.000Time14:58.50Pace7:29.25
Alone.
Leg 2:Distance0.980Time8:09.40Pace8:19.39
Warm-up with Joseph and Jacob.
Leg 3:Distance3.000Time17:43.90Pace5:54.63
Workout with Joseph and Jacob.
Split 1:Distance2.625Time15:45.60Pace6:00.23 Cumilative:Distance2.625Time15:45.60Pace6:00.23
Split 2:Distance0.375Time1:49.30Pace4:51.47 Cumilative:Distance3.000Time17:34.90Pace5:51.63
Split 3:Distance0.000Time0:09.00Pace0:00.00 Cumilative:Distance3.000Time17:43.90Pace5:54.63
Waiting for Joseph.

Leg 4:Distance3.020Time25:06.40Pace8:18.81
With Joseph and Jacob.
Leg 5:Distance1.500Time11:52.30Pace7:54.87
With Benjamin.
Leg 6:Distance1.500Time11:20.70Pace7:33.80
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Thu, Jun 11, 2020

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 - 2020-06-11 07:53:39
Workout Totals: Distance12.000Time1:31:41.90Pace7:38.49
Easy runs. Total of 12 for me. Usual distances for the kids. Paced Sarah through 1 mile down the canyon in 6:59 - her first sub-6:00 in 18 years. She ran 6:52 on April 1 2002, and I do not recall her breaking 7:00 ever since.
Leg 1:Distance1.000Time7:25.70Pace7:25.70
Alone.
Leg 2:Distance0.980Time7:33.60Pace7:42.86
Alone.
Leg 3:Distance1.000Time6:59.50Pace6:59.50
Paced Sarah.
Leg 4:Distance6.020Time45:55.50Pace7:37.72
Alone.
Leg 5:Distance3.000Time23:47.60Pace7:55.87
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Fri, Jun 12, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.05	1.00	0.00	0.00	8.05

Fast Running Friend Workout - 2020-06-12 08:25:57
Workout Totals: Distance8.050Time1:01:15.20Pace7:36.55
A bit of taper before the uneventful half tomorrow. Matthew and Stephen did a mile time trial. We tried an experiment where they run together for the first 800, and then Stephen takes off to see what he can do. It did not go too well - 3:07 for the first 800, and then neither one of them was competitive. Stephen was not able to speed up and ran 6:20. Matthew slowed down to 1:45 in the next lap, and then completely gave up in the last one, so I just caught up to Benjamin and Stephen and finished with them.
Leg 1:Distance1.050Time8:48.70Pace8:23.52
Warm-up with Benjamin, Matthew, and Stephen.
Leg 2:Distance1.000Time6:20.60Pace6:20.60
Matthew and Stephen's time trial.
Leg 3:Distance1.000Time8:37.80Pace8:37.80
Back to the house.
Leg 4:Distance5.000Time37:28.10Pace7:29.62
Alone.

Neon Crocs 3 Miles: 8.05

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

Sat, Jun 13, 2020

Race: Uneventful Provo River Half Marathon (13.109 Miles) 01:20:30, Place overall: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.16	0.00	13.11	0.00	15.27

Fast Running Friend Workout - 2020-06-13 07:39:51
Workout Totals: Distance15.265Time1:38:09.70Pace6:25.83
Uneventful Provo River Half, 1:20:30. Chad got 1:17:59. Jamison ran 1:22:59. Benjamin was still recovering from the hip strain, so he tried to pace Chad, then due to the altered form he started having issues with his toe, I caught up to him, he paced me for a bit, then could not even run with me, but then he figured out how to run with his toe, passed me on the uphill, and ran 5:30s the rest of the way, and finished the half in 1:16:38. I struggled with a sustained push. I could surge for a quarter or so, but could not focus enough to hold a good pace. Joseph and Jacob took the ACT, so they ran only 6 miles at night. Others ran their usual distances.
Leg 1:Distance1.056Time8:26.70Pace7:59.83
Warm-up.
Leg 2:Distance13.109Time1:20:30.70Pace6:08.50
The uneventful Provo River half.
Split 1:Distance6.460Time38:43.50Pace5:59.67 Cumilative:Distance6.460Time38:43.50Pace5:59.67
Bridal Veil Parking lot where letter S used to be split.
Split 2:Distance6.649Time41:47.20Pace6:17.08 Cumilative:Distance13.109Time1:20:30.70Pace6:08.50
The reset of it.

Leg 3:Distance1.100Time9:12.30Pace8:22.09
Cool-down.

Neon Crocs 3 Miles: 15.27

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

Sun, Jun 14, 2020

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. Church at home. Fast Sunday.

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

Mon, Jun 15, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.35	1.00	1.00	0.00	12.35

Fast Running Friend Workout - 2020-06-15 07:54:13
Workout Totals: Distance12.350Time1:37:26.50Pace7:53.40
Total of 12. Decided to try a different way for Matthew and Stephen to try to get their mile records - race each other with a handicapped start based on their PRs with Matthew starting 16 seconds ahead. Jacob paced Stephen, while I paced Matthew. Matthew almost got his record with 6:27.3, Stephen mentally did not have it and ran 6:27.5. Then I ran more miles with Benjamin and did a mile pickup in 5:47. That felt good, quite comfortable, I just need to figure out how to hold this for the full half, not sure if the loss of drive is permanent, or can be still be recovered. In the evening Mary ran a flat out and back mile PR of 8:16 on our road mile course.
Leg 1:Distance1.050Time8:58.90Pace8:33.24
Warm-up with Stephen, Matthew, and Jacob.
Leg 2:Distance1.000Time6:27.30Pace6:27.30
Matthew's 1 mile time trial.
Leg 3:Distance1.050Time8:37.80Pace8:13.14
Back to the house.
Leg 4:Distance6.000Time46:36.00Pace7:46.00
With Benjamin.
Split 1:Distance3.050Time24:39.30Pace8:05.02 Cumilative:Distance3.050Time24:39.30Pace8:05.02
Split 2:Distance1.000Time5:47.70Pace5:47.70 Cumilative:Distance4.050Time30:27.00Pace7:31.11
Pickup down the canyon.
Split 3:Distance1.950Time16:09.00Pace8:16.92 Cumilative:Distance6.000Time46:36.00Pace7:46.00

Leg 5:Distance0.250Time2:31.20Pace10:04.80
With Bella.
Leg 6:Distance1.000Time8:16.50Pace8:16.50
Mary's mile record.
Leg 7:Distance2.000Time15:58.80Pace7:59.40
With Benjamin, Joseph, and Jacob.

Neon Crocs 3 Miles: 12.35

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

Tue, Jun 16, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.30	0.00	1.00	0.00	12.30

Fast Running Friend Workout - 2020-06-16 07:52:04
Workout Totals: Distance12.300Time1:34:49.90Pace7:42.59
12 total. Usual runs for the kids, except Stephen decided he wanted to redeem himself in the mile time trial. Part of me was skeptical, and Joseph was even more skeptical and vocal that he would have another disaster. But that made Stephen want to prove Joseph wrong, so he ran a PR of 6:09.6 - splits 91, 91, 93, 92.
Leg 1:Distance5.000Time38:42.90Pace7:44.58
With Jacob.
Split 1:Distance4.000Time32:32.80Pace8:08.20 Cumilative:Distance4.000Time32:32.80Pace8:08.20
Split 2:Distance1.000Time6:10.10Pace6:10.10 Cumilative:Distance5.000Time38:42.90Pace7:44.58
Pickup uphill.

Leg 2:Distance4.000Time29:54.20Pace7:28.55
Alone.
Leg 3:Distance0.250Time2:27.30Pace9:49.20
With Bella.
Leg 4:Distance1.050Time8:52.50Pace8:27.14
With Joseph, Jacob, William, Stephen, Matthew, and Benjamin.
Leg 5:Distance1.000Time6:09.60Pace6:09.60
Benjamin, William, and I paced Stephen in the mile.
Leg 6:Distance1.000Time8:43.40Pace8:43.40
Back to the house with the gang.

Neon Crocs 3 Miles: 12.30

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

Wed, Jun 17, 2020

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 - 2020-06-17 07:41:05
Workout Totals: Distance12.000Time1:29:38.20Pace7:28.18
12 total, did a pickup uphill at the end of 9 in the morning in 5:58. It was hard, but I was happy to be under 6:00 for that mile.
Leg 1:Distance9.000Time1:06:12.50Pace7:21.39
Part with Jacob, part alone.
Split 1:Distance8.000Time1:00:13.80Pace7:31.73 Cumilative:Distance8.000Time1:00:13.80Pace7:31.73
Split 2:Distance1.000Time5:58.70Pace5:58.70 Cumilative:Distance9.000Time1:06:12.50Pace7:21.39

Leg 2:Distance3.000Time23:25.70Pace7:48.57
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Thu, Jun 18, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.29	0.00	0.00	0.87	12.16

Fast Running Friend Workout - 2020-06-18 07:40:11
Workout Totals: Distance12.157Time1:36:26.30Pace7:55.96
Mile time trials for Joseph and Jacob. Joseph ran 5:10.6, a new PR - splits 74, 78, 78, 77. Jacob kept up through the first 800, then dropped back a bit, but still ran a PR of 5:15.5. I ran the first 800 with them in 2:33.7, and then the last 400 with Joseph in 77.5. William ran the first 400 with us, and the last 400 with Jacob. Benjamin paced them.
Leg 1:Distance3.000Time23:04.50Pace7:41.50
Alone.
Leg 2:Distance1.811Time14:46.30Pace8:09.40
Warm-up, strides.
Split 1:Distance1.000Time8:02.50Pace8:02.50 Cumilative:Distance1.000Time8:02.50Pace8:02.50
Split 2:Distance0.062Time0:18.80Pace5:03.23 Cumilative:Distance1.062Time8:21.30Pace7:52.03
Split 3:Distance0.187Time1:44.70Pace9:19.89 Cumilative:Distance1.249Time10:06.00Pace8:05.19
Split 4:Distance0.062Time0:17.90Pace4:48.71 Cumilative:Distance1.311Time10:23.90Pace7:55.90
Split 5:Distance0.500Time4:22.40Pace8:44.80 Cumilative:Distance1.811Time14:46.30Pace8:09.40

Leg 3:Distance0.846Time5:15.50Pace6:12.93
Joseph and Jacob's mile time trial.
Split 1:Distance0.498Time2:33.70Pace5:08.63 Cumilative:Distance0.498Time2:33.70Pace5:08.63
800
Split 2:Distance0.100Time1:19.40Pace13:14.00 Cumilative:Distance0.598Time3:53.10Pace6:29.80
Recovery.
Split 3:Distance0.248Time1:17.50Pace5:12.50 Cumilative:Distance0.846Time5:10.60Pace6:07.14
Last 400.
Split 4:Distance0.000Time0:04.90Pace0:00.00 Cumilative:Distance0.846Time5:15.50Pace6:12.93
Jacob's finish.

Leg 4:Distance1.000Time9:01.20Pace9:01.20
Back to the house.
Leg 5:Distance1.500Time12:28.90Pace8:19.27
With Joseph.
Leg 6:Distance1.000Time7:52.70Pace7:52.70
Started with Jacob and Stephen, then we caught up to Mary and William and finished with them.
Leg 7:Distance3.000Time23:57.20Pace7:59.07
With Benjamin, Joseph, and Jacob.

Neon Crocs 3 Miles: 12.16

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

Fri, Jun 19, 2020

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 - 2020-06-19 08:27:34
Workout Totals: Distance12.000Time1:34:25.90Pace7:52.16
12 total, easy runs, usual distances.
Leg 1:Distance1.000Time7:51.10Pace7:51.10
Alone.
Leg 2:Distance8.000Time1:03:24.10Pace7:55.51
With Benjamin, part with Jacob.
Leg 3:Distance3.000Time23:10.70Pace7:43.57
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Sat, Jun 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.77	0.00	0.00	1.25	11.02

Fast Running Friend Workout - 2020-06-20 08:32:11
Workout Totals: Distance11.020Time1:28:15.30Pace8:00.52
I had a lot of work to do today, and needed the strength, so I decided to run only 11 miles, and do only a light workout. So Joseph and Jacob did 4x0.5 with about 1 minute rest down the canyon with the target of 2:30. They did 2:29, 2:31, 2:37, then Jacob 2:37 for the last one, Joseph around 2:39. I did 3x0.25 and then 0.5 on the last one with them. William kept up - sort of - on the first 2 quarter mile intervals, then more or less gave up, was still running, but falling back. Benjamin had issues with his back, so he just ran a total of 12 - 9+3 on grass.
Leg 1:Distance1.000Time7:44.10Pace7:44.10
Alone.
Leg 2:Distance1.000Time8:04.60Pace8:04.60
Warm-up with the boys.
Leg 3:Distance2.000Time13:21.20Pace6:40.60
Workout.
Split 1:Distance0.250Time1:17.40Pace5:09.60 Cumilative:Distance0.250Time1:17.40Pace5:09.60
Split 2:Distance0.250Time2:09.20Pace8:36.80 Cumilative:Distance0.500Time3:26.60Pace6:53.20
Split 3:Distance0.250Time1:17.50Pace5:10.00 Cumilative:Distance0.750Time4:44.10Pace6:18.80
Split 4:Distance0.250Time2:15.80Pace9:03.20 Cumilative:Distance1.000Time6:59.90Pace6:59.90
Split 5:Distance0.250Time1:17.80Pace5:11.20 Cumilative:Distance1.250Time8:17.70Pace6:38.16
Split 6:Distance0.250Time2:25.60Pace9:42.40 Cumilative:Distance1.500Time10:43.30Pace7:08.87
Split 7:Distance0.500Time2:37.90Pace5:15.80 Cumilative:Distance2.000Time13:21.20Pace6:40.60

Leg 4:Distance5.020Time43:14.30Pace8:36.79
Cool-down/distance with Jacob.
Leg 5:Distance2.000Time15:51.10Pace7:55.55
With Joseph.

Neon Crocs 3 Miles: 11.02

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

Sun, Jun 21, 2020

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. Church at home.

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

Mon, Jun 22, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	2.00	0.00	12.25

Fast Running Friend Workout - 2020-06-22 08:35:11
Workout Totals: Distance12.250Time1:36:18.90Pace7:51.75
12 total. Kids ran easy. I did a 2 mile tempo down the canyon in 11:32.
Leg 1:Distance1.000Time8:36.00Pace8:36.00
With Jacob and Stephen.
Leg 2:Distance8.000Time1:00:16.20Pace7:32.03
1.5 with the kids pushing Leigha in the stroller, then some alone, and some with Rob riding along on a bike. Did 2 mile tempo run down the canyon.
Split 1:Distance4.050Time31:58.20Pace7:53.63 Cumilative:Distance4.050Time31:58.20Pace7:53.63
Split 2:Distance2.000Time11:32.10Pace5:46.05 Cumilative:Distance6.050Time43:30.30Pace7:11.45
Tempo run down the canyon.
Split 3:Distance1.950Time16:45.90Pace8:35.85 Cumilative:Distance8.000Time1:00:16.20Pace7:32.03

Leg 3:Distance0.250Time2:35.50Pace10:22.00
With Bella.
Leg 4:Distance3.000Time24:51.20Pace8:17.07
With Joseph, Jacob, Benjamin, and Julia.

Neon Crocs 3 Miles: 12.25

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

Tue, Jun 23, 2020

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 - 2020-06-23 08:01:23
Workout Totals: Distance12.000Time1:33:28.40Pace7:47.37
Easy runs, total of 12. Benjamin still recovering from the injury, just running easy.
Leg 1:Distance3.000Time23:10.90Pace7:43.63
Alone.
Leg 2:Distance6.000Time46:44.00Pace7:47.33
With Jenny, Benjamin, Joseph, and Jacob, part with William.
Leg 3:Distance3.000Time23:33.50Pace7:51.17
With Benjamin.
Split 1:Distance2.845Time22:39.50Pace7:57.86 Cumilative:Distance2.845Time22:39.50Pace7:57.86
Split 2:Distance0.155Time0:54.00Pace5:48.39 Cumilative:Distance3.000Time23:33.50Pace7:51.17

Neon Crocs 3 Miles: 12.00

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

Wed, Jun 24, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	1.25	2.00	12.25

Fast Running Friend Workout - 2020-06-24 08:15:48
Workout Totals: Distance12.250Time1:32:58.00Pace7:35.35
Total of 12. Did a workout with William - 4x0.5 down the canyon with short rest, 2:47, 2:47, 2:50, 2:45. Jenny and Stephen did the first 0.25 with us on each. Joseph and Jacob did the same workout as Benjamin paced them, 2:29, 2:31, 2:34, 2:36 (Joseph 2:37). I did a tempo pickup while adding distance, 1.125 uphill and 0.375 downhill in 7:59.
Leg 1:Distance1.000Time7:59.80Pace7:59.80
I think this was with Benjamin and Jacob.
Leg 2:Distance1.000Time8:13.00Pace8:13.00
Warm-up with the boys.and Jenny.
Leg 3:Distance2.300Time14:52.30Pace6:27.96
Workout.
Split 1:Distance0.500Time2:47.80Pace5:35.60 Cumilative:Distance0.500Time2:47.80Pace5:35.60
Split 2:Distance0.100Time1:09.90Pace11:39.00 Cumilative:Distance0.600Time3:57.70Pace6:36.17
Split 3:Distance0.500Time2:47.30Pace5:34.60 Cumilative:Distance1.100Time6:45.00Pace6:08.18
Split 4:Distance0.100Time1:13.00Pace12:10.00 Cumilative:Distance1.200Time7:58.00Pace6:38.33
Split 5:Distance0.500Time2:50.60Pace5:41.20 Cumilative:Distance1.700Time10:48.60Pace6:21.53
Split 6:Distance0.100Time1:18.60Pace13:06.00 Cumilative:Distance1.800Time12:07.20Pace6:44.00
Split 7:Distance0.500Time2:45.10Pace5:30.20 Cumilative:Distance2.300Time14:52.30Pace6:27.96

Leg 4:Distance4.700Time35:34.90Pace7:34.23
More distance, some with the kids, did a pickup, 1.125 uphill, 0.375 down.
Split 1:Distance3.220Time25:51.70Pace8:01.89 Cumilative:Distance3.220Time25:51.70Pace8:01.89
Split 2:Distance1.250Time7:59.00Pace6:23.20 Cumilative:Distance4.470Time33:50.70Pace7:34.30
Split 3:Distance0.230Time1:44.20Pace7:33.04 Cumilative:Distance4.700Time35:34.90Pace7:34.23

Leg 5:Distance0.250Time2:35.20Pace10:20.80
With Bella.
Leg 6:Distance3.000Time23:42.80Pace7:54.27
With Benjamin.

Neon Crocs 3 Miles: 12.25

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

Thu, Jun 25, 2020

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 - 2020-06-25 07:41:02
Workout Totals: Distance12.000Time1:33:22.40Pace7:46.87
Easy runs, total of 12, paced Nate in a mile time trial on the little boy course (out and back) - 6:51.
Leg 1:Distance1.000Time7:52.80Pace7:52.80
Alone.
Leg 2:Distance8.000Time1:02:16.40Pace7:47.05
With Benjamin, I think part with Jacob and William.
Leg 3:Distance1.000Time8:31.00Pace8:31.00
With Mary, Jenny, Nate, Joseph, Jacob, William, and Stephen.
Leg 4:Distance1.000Time6:51.20Pace6:51.20
Nate's mile time trial additionally paced by Jenny, William, Stephen, Joseph, and Jacob. He reached the goal of breaking 7.
Leg 5:Distance1.000Time7:51.00Pace7:51.00
With Joseph.

Neon Crocs 3 Miles: 12.00

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

Fri, Jun 26, 2020

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 - 2020-06-26 08:39:16
Workout Totals: Distance12.000Time1:34:09.90Pace7:50.82
Easy runs, total of 12, usual distances.
Leg 1:Distance3.000Time22:55.10Pace7:38.37
Alone.
Leg 2:Distance6.000Time47:27.30Pace7:54.55
With Benjamin, Jenny, Joseph, and Jacob.
Leg 3:Distance3.000Time23:47.50Pace7:55.83
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Sat, Jun 27, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.38	0.00	1.66	1.50	15.54

Fast Running Friend Workout - 2020-06-27 08:09:49
Workout Totals: Distance15.530Time1:59:25.30Pace7:41.38
Total of a bit over 15. Paced William in a down the canyon mile time trial, and he go a PR of 5:18.4. Joseph and Jacob paced him. After that Jacob ran the same mile in 5:03 with Joseph scoring a DNS. I ran the first 0.5 with Jacob in 2:31. Then Jacob and I jogged some, and did a 1.5 pickup in 8:56. Benjamin got an adjustment from Dr. Street on Thursday, and felt like it did something for him. He says his form started feeling smoother. So today he gave it a shot, and ran a 3 mile tempo down the canyon in 14:47 (4:55, 4:58, 4:54). He said he liked how it felt.
Leg 1:Distance0.980Time7:57.30Pace8:07.04
Warm-up with Joseph, Jacob, and William.
Leg 2:Distance1.000Time5:18.40Pace5:18.40
William's mile.
Leg 3:Distance1.000Time8:30.30Pace8:30.30
Recovery uphill.
Leg 4:Distance9.550Time1:13:07.50Pace7:39.42
More distances with pickups.
Split 1:Distance0.500Time2:31.40Pace5:02.80 Cumilative:Distance0.500Time2:31.40Pace5:02.80
With Jacob.
Split 2:Distance0.750Time5:53.80Pace7:51.73 Cumilative:Distance1.250Time8:25.20Pace6:44.16
Split 3:Distance1.500Time8:56.00Pace5:57.33 Cumilative:Distance2.750Time17:21.20Pace6:18.62
1.5 down the canyon pickup.
Split 4:Distance6.800Time55:46.30Pace8:12.10 Cumilative:Distance9.550Time1:13:07.50Pace7:39.42

Leg 5:Distance2.000Time15:32.90Pace7:46.45
With Matthew.
Split 1:Distance1.845Time14:32.80Pace7:53.06 Cumilative:Distance1.845Time14:32.80Pace7:53.06
Split 2:Distance0.155Time1:00.10Pace6:27.74 Cumilative:Distance2.000Time15:32.90Pace7:46.45
Uphill pickup.

Leg 6:Distance1.000Time8:58.90Pace8:58.90
With Matthew and Mary.

Neon Crocs 3 Miles: 15.53

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

Sun, Jun 28, 2020

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. Church at home.

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

Mon, Jun 29, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	2.50	0.00	12.00

Fast Running Friend Workout - 2020-06-29 08:14:14
Workout Totals: Distance12.000Time1:31:10.00Pace7:35.83
Usual 12. Did an impromptu tempo run - 2.5 down the canyon in 14:33. Had a hard time finding the adrenaline, even said a prayer specifically for it with about a mile to go. As soon as I did, Benjamin appeared and pulled me for the rest of it. Ran the last quarter in 81. Bella surprised me today. I was holding her hand, and we stopped at the gates, but she ended up with 8:31 for the mile on the big boy course. Mary had to work to keep up.
Leg 1:Distance9.000Time1:06:49.00Pace7:25.44
Part with the kids, part alone.
Split 1:Distance4.550Time35:20.30Pace7:46.00 Cumilative:Distance4.550Time35:20.30Pace7:46.00
Split 2:Distance2.500Time14:33.00Pace5:49.20 Cumilative:Distance7.050Time49:53.30Pace7:04.58
Split 3:Distance1.950Time16:55.70Pace8:40.87 Cumilative:Distance9.000Time1:06:49.00Pace7:25.44

Leg 2:Distance1.000Time8:31.50Pace8:31.50
With Mary, Bella, William, and Stephen, part with Sarah on the big boy course. Bella was holding the hand.
Leg 3:Distance2.000Time15:49.50Pace7:54.75
With Benjamin and Stephen - I think. Maybe with Matthew as well.

Neon Crocs 3 Miles: 12.00

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

Tue, Jun 30, 2020

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 - 2020-06-30 08:32:20
Workout Totals: Distance12.250Time1:35:26.00Pace7:47.43
Easy runs, usual distances.
Leg 1:Distance9.000Time1:09:14.70Pace7:41.63
With Benjamin, I think part with Joseph and Jacob.
Leg 2:Distance0.250Time2:29.00Pace9:56.00
With Bella.
Leg 3:Distance2.000Time15:58.10Pace7:59.05
I think this was with Joseph, Benjamin, Stephen and Jacob - maybe other boys as well.
Leg 4:Distance1.000Time7:44.20Pace7:44.20
With Benjamin and Stephen, I think.

Neon Crocs 3 Miles: 12.25

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

Wed, Jul 01, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.91	0.00	0.00	1.12	12.03

Fast Running Friend Workout - 2020-07-01 08:09:56
Workout Totals: Distance12.035Time1:34:31.50Pace7:51.25
Jacob did a mile time trial on the track, and ran a small PR of 5:13.9 splits of 78, 77, 80, 76. Benjamin paced him. I ran the first 1009 meters, and the last 200. Matthew did 400 in 80.6. William tried to run the last 800 with Jacob, but could not keep up, and ran something along the lines of 2:50. Otherwise, easy runs.
Leg 1:Distance1.000Time7:37.70Pace7:37.70
Alone.
Leg 2:Distance1.811Time15:06.30Pace8:20.44
Warm-up.
Split 1:Distance1.000Time7:53.60Pace7:53.60 Cumilative:Distance1.000Time7:53.60Pace7:53.60
Split 2:Distance0.062Time0:18.90Pace5:04.84 Cumilative:Distance1.062Time8:12.50Pace7:43.75
Split 3:Distance0.187Time1:54.60Pace10:12.83 Cumilative:Distance1.249Time10:07.10Pace8:06.07
Split 4:Distance0.062Time0:19.40Pace5:12.90 Cumilative:Distance1.311Time10:26.50Pace7:57.88
Split 5:Distance0.500Time4:39.80Pace9:19.60 Cumilative:Distance1.811Time15:06.30Pace8:20.44

Leg 3:Distance0.851Time5:13.90Pace6:08.86
Jacob's mile time trial.
Split 1:Distance0.627Time3:18.10Pace5:15.95 Cumilative:Distance0.627Time3:18.10Pace5:15.95
Split 2:Distance0.100Time1:19.40Pace13:14.00 Cumilative:Distance0.727Time4:37.50Pace6:21.71
Split 3:Distance0.124Time0:36.40Pace4:53.55 Cumilative:Distance0.851Time5:13.90Pace6:08.86

Leg 4:Distance0.248Time1:20.60Pace5:25.00
400 with Matthew, Benjamin, and William.
Leg 5:Distance1.000Time8:21.50Pace8:21.50
Cool-down with the boys.
Leg 6:Distance4.125Time33:01.30Pace8:00.32
With Benjamin. Part with Joseph.
Leg 7:Distance1.000Time8:00.40Pace8:00.40
With Benjamin and Jacob, I think.
Leg 8:Distance2.000Time15:49.80Pace7:54.90
With Benjamin, Joseph, and Jacob.

Neon Crocs 3 Miles: 12.04

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

Thu, Jul 02, 2020

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 - 2020-07-02 08:32:32
Workout Totals: Distance12.000Time1:34:48.60Pace7:54.05
Easy runs, total of 12 for me and Benjamin, usual distances for other kids as well.
Leg 1:Distance2.000Time15:51.70Pace7:55.85
Alone.
Leg 2:Distance7.000Time55:55.80Pace7:59.40
With Benjamin, Joseph, and Jacob - part with Jenny.
Leg 3:Distance3.000Time23:01.10Pace7:40.37
With Stephen, and Benjamin, part with Matthew.

Neon Crocs 3 Miles: 12.00

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

Fri, Jul 03, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.06	1.00	2.00	0.00	12.06

Fast Running Friend Workout - 2020-07-03 08:09:14
Workout Totals: Distance12.060Time1:29:58.90Pace7:27.67
Total of 12. Matthew ran a mile PR on the track - 6:20.1. Splits 91, 97, 99, 91. He keeps breaking hard drives on his laptop, so I told him he could get an SSD drive (which I hope will not break as easily) if he ran 6:20, and he did just that. Then I added a couple of pickups in the middle of the run for the rest of the distance. Again, struggles generating adrenaline. The pattern seems to be that I can find some for a surge, but cannot generate a steady flow to keep the pace.
Leg 1:Distance1.060Time8:30.80Pace8:01.89
Warm-up.
Leg 2:Distance1.000Time6:20.10Pace6:20.10
Matthew's time trial - Joseph, Jacob, William and Stephen helped with the pacing.
Leg 3:Distance1.000Time8:09.30Pace8:09.30
Cool-down with the boys.
Leg 4:Distance9.000Time1:06:58.70Pace7:26.52
Part with the kids, part alone.
Split 1:Distance2.400Time18:56.80Pace7:53.67 Cumilative:Distance2.400Time18:56.80Pace7:53.67
Split 2:Distance1.000Time6:10.40Pace6:10.40 Cumilative:Distance3.400Time25:07.20Pace7:23.29
up
Split 3:Distance1.580Time12:32.00Pace7:55.95 Cumilative:Distance4.980Time37:39.20Pace7:33.65
Split 4:Distance1.000Time5:45.80Pace5:45.80 Cumilative:Distance5.980Time43:25.00Pace7:15.62
down
Split 5:Distance3.020Time23:33.70Pace7:48.11 Cumilative:Distance9.000Time1:06:58.70Pace7:26.52

Neon Crocs 3 Miles: 12.06

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

Sat, Jul 04, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.46	0.00	3.00	1.00	15.46

Fast Running Friend Workout - 2020-07-04 08:28:03
Workout Totals: Distance15.460Time1:59:00.30Pace7:41.86
Total of about 16. Jenny ran 5:47 mile down the canyon, Stephen 5:54, which is his course PR. Might be a PR, if not, then very close, for Jenny. Benjamin did 2x3 down 10:02, up 11:26, down 9:48. The downs went OK, but he had struggles generating power on the up. I was his rabbit on the last one starting 2 minutes ahead and running as close to 6:00 as possible. He caught me with a bit more than 0.125 left, and I was able to keep up with him, and run the last 0.125 in 36. Then we rested a bit, and he paced me through an uphill mile in 5:54. I just had to prove to myself that I can still run sub-6:00 uphill.
Leg 1:Distance0.980Time8:22.40Pace8:32.65
Warm-up.
Leg 2:Distance1.000Time5:54.10Pace5:54.10
With Jenny, Joseph, William, and Stephen.
Split 1:Distance1.000Time5:47.20Pace5:47.20 Cumilative:Distance1.000Time5:47.20Pace5:47.20
Split 2:Distance0.000Time0:06.90Pace0:00.00 Cumilative:Distance1.000Time5:54.10Pace5:54.10

Leg 3:Distance3.500Time28:23.90Pace8:06.83
Part with the kids, part alone.
Leg 4:Distance2.000Time11:48.80Pace5:54.40
2 miles being Benjamin's target rabbit.
Leg 5:Distance0.500Time5:00.00Pace10:00.00
Recovery with Benjamin.
Leg 6:Distance1.000Time5:54.70Pace5:54.70
Uphill mile, Benjamin pulled me.
Leg 7:Distance3.480Time30:00.00Pace8:37.24
Cool-down/distance with Benjamin.
Leg 8:Distance3.000Time23:36.40Pace7:52.13
With Matthew.

Neon Crocs 3 Miles: 15.46

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

Sun, Jul 05, 2020

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. Church at home.

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

Mon, Jul 06, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	2.00	0.00	12.25

Fast Running Friend Workout - 2020-07-06 08:38:00
Workout Totals: Distance12.250Time1:33:31.40Pace7:38.07
Easy runs for the most part, total of 12 for me, did 2 down the canyon in 11:29, 5:52/5:37.
Leg 1:Distance9.000Time1:07:12.60Pace7:28.07
With Benjamin, part with Jacob, did a tempo down the canyon.
Split 1:Distance4.980Time39:09.40Pace7:51.77 Cumilative:Distance4.980Time39:09.40Pace7:51.77
Split 2:Distance2.000Time11:29.90Pace5:44.95 Cumilative:Distance6.980Time50:39.30Pace7:15.43
Tempo.
Split 3:Distance2.020Time16:33.30Pace8:11.73 Cumilative:Distance9.000Time1:07:12.60Pace7:28.07

Leg 2:Distance0.250Time2:25.50Pace9:42.00
Leg 3:Distance3.000Time23:53.30Pace7:57.77
With Benjamin.

Neon Crocs 3 Miles: 12.25

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

Tue, Jul 07, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	2.00	11.00

Fast Running Friend Workout - 2020-07-07 08:29:07
Workout Totals: Distance9.000Time1:08:09.80Pace7:34.42
Total of 12. Played a rabbit game in a 2 mile tempo down the canyon. William and I started 2 minutes ahead of Benjamin and ran at 6:00 target. Benjamin's target was 5:00. He did 4:59 with Joseph (Jacob 5:01), and then closed in 4:56, and caught us with about 200 to go. We finished 1 second behind him.
Leg 1:Distance0.980Time8:09.00Pace8:18.98
Warm-up.
Leg 2:Distance2.000Time11:56.20Pace5:58.10
William and I playing rabbit for Benjamin.
Leg 3:Distance6.020Time48:04.60Pace7:59.17
With Benjamin.

Fast Running Friend Workout - 2020-07-07 21:38:42
Workout Totals: Distance3.000Time23:47.70Pace7:55.90

Leg 1:Distance2.000Time15:51.30Pace7:55.65
With Benjamin and Matthew. I think we had Stephen with us.
Leg 2:Distance1.000Time7:56.40Pace7:56.40
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Wed, Jul 08, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.27	0.00	0.00	1.00	12.27

Fast Running Friend Workout - 2020-07-08 08:48:22
Workout Totals: Distance12.270Time1:33:14.10Pace7:35.92
12 total, usual distances for the kids, did a pickup for a mile down the canyon in 5:31.
Leg 1:Distance9.020Time1:07:15.50Pace7:27.39
Part with Jacob and Jenny, part alone.
Split 1:Distance2.000Time16:03.40Pace8:01.70 Cumilative:Distance2.000Time16:03.40Pace8:01.70
Split 2:Distance1.000Time5:31.40Pace5:31.40 Cumilative:Distance3.000Time21:34.80Pace7:11.60
Pickup - alone.
Split 3:Distance6.020Time45:40.70Pace7:35.27 Cumilative:Distance9.020Time1:07:15.50Pace7:27.39

Leg 2:Distance3.000Time23:30.00Pace7:50.00
With Benjamin.
Leg 3:Distance0.250Time2:28.60Pace9:54.40
With Bella.

Neon Crocs 3 Miles: 12.27

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

Thu, Jul 09, 2020

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 - 2020-07-09 07:48:45
Workout Totals: Distance9.000Time1:09:40.20Pace7:44.47
Total of 13 for me and Benjamin, usual distances for everybody, easy pace.
Leg 1:Distance3.000Time22:21.20Pace7:27.07
Alone.
Leg 2:Distance6.000Time47:19.00Pace7:53.17
With Benjamin, Jenny, Joseph, and Jacob - if I remember right.

Fast Running Friend Workout - 2020-07-09 19:41:13
Workout Totals: Distance4.000Time23:09.90Pace5:47.48

Leg 1:Distance3.000Time15:38.40Pace5:12.80
With Benjamin and Matthew. Maybe with Stephen also.
Leg 2:Distance1.000Time7:31.50Pace7:31.50
With Benjamin.

Neon Crocs 3 Miles: 13.00

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

Fri, Jul 10, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.25	0.00	0.00	0.00	8.25

Fast Running Friend Workout - 2020-07-10 08:26:05
Workout Totals: Distance8.250Time1:04:18.00Pace7:47.64
8 total, easy pace, for me and Benjamin. Taper for the 5 K tomorrow. Reduced distances for other kids as well.
Leg 1:Distance8.000Time1:01:47.50Pace7:43.44
With Benjamin. Part with the other boys.
Leg 2:Distance0.250Time2:30.50Pace10:02.00
With Bella.

Neon Crocs 3 Miles: 8.25

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

Sat, Jul 11, 2020

Race: Pachev Family Provo Canyon 5 K (3.107 Miles) 00:17:28, Place overall: 5

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.95	3.11	0.00	3.11	17.17

Fast Running Friend Workout - 2020-07-11 07:38:01
Workout Totals: Distance17.164Time2:07:38.30Pace7:26.18
Pachev Family 5 K, 5th place. Results: Benjamin 15:12 Chad 17:22 (he actually ran somewhere around 16:30-16:45 effort but got confused, stopped early, and then finished with Joseph) Joseph 17:23 Jacob 17:27 Dad 17:28 William 18:29 Stephen 20:50 Matthew 20:58 Julia 22:44 Sarah 24:45 Our family average of 19:31, new record. Analysis: Benjamin - a bit slower than last time, but expected due to his lack of workouts lately as he was recovering from the injury. Splits 4:48, 4:57, 4:54. Joseph - small improvement. Splits 5:31, 5:38, 5:37. Jacob - also small improvement. Splits 5:31, 5:38, 5:41. Dad - by a miracle managed to improve and crack 17:30. Splits 5:31, 5:38, 5:42. William - improved by 25 seconds from a month ago. I think mainly by getting mentally tougher. Splits 5:57, 6:03, 5:53. Jenny - improved by 18 seconds in spite of a falling accident two days prior and scraping her knees badly. The day before she could barely run a sub-8:00 mile, so this run really took a lot of grit on her part. Stephen - improved by 24 seconds. Not sure what his splits were exactly, but he was roughly 6:30 in the first mile, then slowed down to about 7:00, and kicked around 6:35 in the last mile responding to a threat of hard-charging Matthew behind him. Matthew - improved by 16 seconds. Splits 6:45, 6:51, 6:40. I was very happy with how he held it together, and closed in the last mile. Julia - improved by 2 seconds. She ran the first mile with me and Matthew in 6:45, then slowed down to about 7:40 pace. I was happy that she found 6:45 in her, and lived to run another 2 miles after that. Sarah - improved by 1:01 from last time, and was able to average sub-8:00. I was very happy with this improvement. Quite remarkable for a 44 year old mother of 11.
Leg 1:Distance0.980Time8:10.70Pace8:20.71
Warm-up.
Leg 2:Distance3.107Time17:28.60Pace5:37.50
The race.
Split 1:Distance0.107Time0:36.20Pace5:38.32 Cumilative:Distance0.107Time0:36.20Pace5:38.32
Split 2:Distance1.000Time5:31.40Pace5:31.40 Cumilative:Distance1.107Time6:07.60Pace5:32.07
Split 3:Distance1.000Time5:38.10Pace5:38.10 Cumilative:Distance2.107Time11:45.70Pace5:34.93
Split 4:Distance1.000Time5:42.90Pace5:42.90 Cumilative:Distance3.107Time17:28.60Pace5:37.50

Leg 3:Distance3.300Time28:05.60Pace8:30.79
Back to the start with a detour.
Leg 4:Distance3.627Time24:45.30Pace6:49.51
Pacing the second group.
Split 1:Distance3.107Time20:58.10Pace6:44.92 Cumilative:Distance3.107Time20:58.10Pace6:44.92
Matthew - pushed a stroller with Bella and Leigha.
Split 2:Distance0.250Time1:46.40Pace7:05.60 Cumilative:Distance3.357Time22:44.50Pace6:46.46
Julia.
Split 3:Distance0.270Time2:00.80Pace7:27.41 Cumilative:Distance3.627Time24:45.30Pace6:49.51
Sarah.

Leg 5:Distance0.250Time2:30.70Pace10:02.80
With Bella.
Leg 6:Distance2.900Time22:59.70Pace7:55.76
With William back to the car.
Leg 7:Distance3.000Time23:37.70Pace7:52.57
With Benjamin.

Neon Crocs 3 Miles: 17.16

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

Sun, Jul 12, 2020

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. Church at home.

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

Mon, Jul 13, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.11	0.00	0.00	0.25	12.36

Fast Running Friend Workout - 2020-07-13 08:43:46
Workout Totals: Distance12.362Time1:38:05.00Pace7:56.06
Total of 12, easy pace, except for pacing Julia on the track. She ran 400 in 84.3, and then 200 in 40.7.
Leg 1:Distance9.000Time1:09:19.40Pace7:42.16
With Benjamin, I think part with the boys.
Leg 2:Distance0.250Time2:38.40Pace10:33.60
With Bella
Leg 3:Distance1.060Time9:30.60Pace8:58.30
To the track with Sarah and the kids.
Leg 4:Distance0.750Time6:31.70Pace8:42.27
Part with Mary, part with William.
Leg 5:Distance0.248Time1:24.30Pace5:39.92
Paced Julia with William over 400 on the track.
Leg 6:Distance0.124Time0:40.70Pace5:28.23
200 with Julia and William.
Leg 7:Distance0.930Time7:59.90Pace8:36.02
Back home with the kids.

Neon Crocs 3 Miles: 12.36

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

Tue, Jul 14, 2020

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 - 2020-07-14 08:26:17
Workout Totals: Distance12.000Time1:33:59.40Pace7:49.95
Easy runs, total of 12. Benjamin did a mile pickup in 4:44.
Leg 1:Distance3.000Time23:05.60Pace7:41.87
Alone.
Leg 2:Distance6.000Time46:59.10Pace7:49.85
I think this was with Joseph and Jacob, part with Jenny, William, and Benjamin. Pushed the stroller with Leigha.
Leg 3:Distance3.000Time23:54.70Pace7:58.23
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Wed, Jul 15, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.26	0.00	2.00	1.00	12.26

Fast Running Friend Workout - 2020-07-15 08:30:15
Workout Totals: Distance12.260Time1:33:29.50Pace7:37.54
Total of 12. Progressive 3 mile tempo with Joseph and Jacob. The plan was to run the first mile with everybody, Jenny and Stephen being done after it, then have William kick for the next mile, and then have me, Joseph, and Jacob kick at whatever we could do for the last mile. It went according to plan for the first mile, but then William checked out. We ran the next mile maintaining 6:00 pace, and then kicked. I was able to kick in 5:34, Jacob got 5:32, Joseph 5:31. Benjamin did a 6 mile tempo at 5:20 pace mostly down the canyon.
Leg 1:Distance0.980Time7:58.30Pace8:08.06
Warm-up.
Leg 2:Distance3.000Time17:33.10Pace5:51.03
Tempo run.
Split 1:Distance1.000Time5:57.50Pace5:57.50 Cumilative:Distance1.000Time5:57.50Pace5:57.50
Stephen and Jenny.
Split 2:Distance1.000Time6:01.50Pace6:01.50 Cumilative:Distance2.000Time11:59.00Pace5:59.50
One more mile at the same pace.
Split 3:Distance1.000Time5:34.10Pace5:34.10 Cumilative:Distance3.000Time17:33.10Pace5:51.03
Kick mile.

Leg 3:Distance1.300Time10:35.60Pace8:08.92
With Joseph and Jacob.
Leg 4:Distance3.980Time33:46.60Pace8:29.20
With Matthew.
Leg 5:Distance3.000Time23:35.90Pace7:51.97
With Benjamin.

Neon Crocs 3 Miles: 12.26

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

Thu, Jul 16, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.98	0.00	1.00	2.00	11.98

Fast Running Friend Workout - 2020-07-16 08:30:16
Workout Totals: Distance11.980Time1:28:27.40Pace7:23.02
Total of 12. William's redemption run. This time he was able to hit the target - just barely under 6:00 for the first mile, and then closed with 5:46. I told him his redemption would be counted (DNF in a workout in our family results in a loss of treat privileges) if he brought me to the 2 mile mark fast enough to be under 17:33 for 3 even if he had not hit the target of 11:50. He got there 4 second under, but just as a matter of principle, I decided to give it a good push in the last mile and ran 5:37 for 17:24 total.
Leg 1:Distance0.980Time8:40.40Pace8:51.02
Warm-up.
Leg 2:Distance3.000Time17:24.40Pace5:48.13
3 mile tempo with Benjamin, first 2 with William.
Split 1:Distance1.000Time5:59.90Pace5:59.90 Cumilative:Distance1.000Time5:59.90Pace5:59.90
Split 2:Distance1.000Time5:46.70Pace5:46.70 Cumilative:Distance2.000Time11:46.60Pace5:53.30
Split 3:Distance1.000Time5:37.80Pace5:37.80 Cumilative:Distance3.000Time17:24.40Pace5:48.13

Leg 3:Distance5.000Time39:50.40Pace7:58.08
With Benjamin, part with William.
Leg 4:Distance2.000Time15:22.40Pace7:41.20
With Joseph and Jacob.
Leg 5:Distance1.000Time7:09.80Pace7:09.80
Alone.

Neon Crocs 3 Miles: 11.98

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

Fri, Jul 17, 2020

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 - 2020-07-17 08:18:22
Workout Totals: Distance12.000Time1:33:45.20Pace7:48.77
12 total, usual easy runs, Benjamin did a mile pickup down the canyon in 5:10.
Leg 1:Distance7.500Time59:37.70Pace7:57.03
With Jacob.
Leg 2:Distance1.500Time10:27.40Pace6:58.27
Alone.
Leg 3:Distance3.000Time23:40.10Pace7:53.37
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Sat, Jul 18, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.26	0.00	4.00	1.25	15.51

Fast Running Friend Workout - 2020-07-18 08:32:20
Workout Totals: Distance15.505Time1:56:23.70Pace7:30.42
Total of 15.5. Did 2x2 down the canyon with Joseph and Jacob. In the first we paced Jenny to 12:04. Stephen kept up with us until about a quarter to go, then dropped back. William was supposed to run all of with us, but he was having a doubtful attitude, dropped back, and then never caught up, for which he earned a removal of treat privileges until he does a redemption workout. Faced with the terrible consequences of having to live without treats until Monday, he decided to do a redemption workout that night. He argued that he possibly could not run 2 miles in 12 minutes down the canyon, and asked what time he would have to run if he went for only 1.25. I told him 5:36 split at the mile, then an honest effort to the finish. He split 5:35, then closed in 87 and got 7:01 restoring his privileges. Benjamin did 3x2 alternating down and up - 10:02, 10:57, 9:52.
Leg 1:Distance1.005Time8:02.40Pace8:00.00
Warm-up.
Leg 2:Distance2.000Time12:04.80Pace6:02.40
With Jenny, Joseph, and Jacob down the canyon. Part with William and Stephen.
Leg 3:Distance2.000Time16:42.20Pace8:21.10
Recovery back up.
Leg 4:Distance2.000Time11:52.20Pace5:56.10
Second interval with Joseph and Jacob.
Leg 5:Distance5.000Time40:08.30Pace8:01.66
More distance, part with Benjamin.
Leg 6:Distance0.480Time4:35.70Pace9:34.38
Warm-up with William.
Leg 7:Distance1.250Time7:01.10Pace5:36.88
Interval down the canyon with William.
Leg 8:Distance1.770Time15:57.00Pace9:00.68
Cool-down with William.

Neon Crocs 3 Miles: 15.51

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

Sun, Jul 19, 2020

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. A short sacrament meeting at our ward.

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

Mon, Jul 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.51	0.00	0.00	0.62	12.13

Fast Running Friend Workout - 2020-07-20 08:06:07
Workout Totals: Distance12.136Time1:36:40.10Pace7:57.93
Total of 12. One day to Jacob's 14th birthday. Benjamin paced Jacob to a 4:58 mile down the canyon on the less steep part where the difference is 11 seconds faster from the track. New PR for that stretch, and a 5:09 track equivalent. The splits were 74, 76, 77, 71. I ran the first 0.5. Easy runs for everybody else.
Leg 1:Distance1.836Time15:23.60Pace8:23.05
Warm-up with Jacob and Benjamin.
Split 1:Distance1.150Time9:58.00Pace8:40.00 Cumilative:Distance1.150Time9:58.00Pace8:40.00
Split 2:Distance0.062Time0:18.10Pace4:51.94 Cumilative:Distance1.212Time10:16.10Pace8:28.33
Split 3:Distance0.312Time2:45.10Pace8:49.17 Cumilative:Distance1.524Time13:01.20Pace8:32.60
Split 4:Distance0.062Time0:19.10Pace5:08.06 Cumilative:Distance1.586Time13:20.30Pace8:24.60
Split 5:Distance0.250Time2:03.30Pace8:13.20 Cumilative:Distance1.836Time15:23.60Pace8:23.05

Leg 2:Distance1.000Time5:59.20Pace5:59.20
Part of Jacob's mile time trial, then jogged to the finish.
Split 1:Distance0.500Time2:31.80Pace5:03.60 Cumilative:Distance0.500Time2:31.80Pace5:03.60
Split 2:Distance0.500Time3:27.40Pace6:54.80 Cumilative:Distance1.000Time5:59.20Pace5:59.20

Leg 3:Distance6.300Time51:42.30Pace8:12.43
Cool-down with Benjamin, part with Jacob.
Leg 4:Distance3.000Time23:35.00Pace7:51.67
With Benjamin, part with other kids.

Neon Crocs 3 Miles: 12.14

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

Tue, Jul 21, 2020

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 - 2020-07-21 08:07:19
Workout Totals: Distance12.000Time1:33:10.90Pace7:45.91
12 total, usual easy runs for the kids, except for Jacob. His foot started hurting, so he ran only 4 miles today.
Leg 1:Distance2.000Time15:19.60Pace7:39.80
Alone.
Leg 2:Distance7.000Time54:12.30Pace7:44.61
Part with Joseph, Jacob, and William, part alone with Leigha in the stroller.
Leg 3:Distance3.000Time23:39.00Pace7:53.00
With Benjamin, part with other kids.

Neon Crocs 3 Miles: 12.00

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

Wed, Jul 22, 2020

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 - 2020-07-22 08:28:30
Workout Totals: Distance12.670Time1:34:09.80Pace7:25.92
12 total. Did a 3 mile tempo down the canyon in 17:51. William ran the first 2 in 12:00. Joseph was supposed to take off in the last mile, and he did, but then ran out of juice and I ended up catching and passing him in the last quarter. Benjamin did 6 miles most of it down the canyon in 31:40.
Leg 1:Distance0.980Time8:07.20Pace8:17.14
Warm-up.
Leg 2:Distance3.000Time17:51.10Pace5:57.03
Tempo down the canyon.
Split 1:Distance1.000Time6:00.80Pace6:00.80 Cumilative:Distance1.000Time6:00.80Pace6:00.80
Split 2:Distance1.000Time5:59.60Pace5:59.60 Cumilative:Distance2.000Time12:00.40Pace6:00.20
Split 3:Distance1.000Time5:50.70Pace5:50.70 Cumilative:Distance3.000Time17:51.10Pace5:57.03

Leg 3:Distance5.690Time45:18.40Pace7:57.75
Cool-down.
Leg 4:Distance3.000Time22:53.10Pace7:37.70
With Benjamin.

Neon Crocs 3 Miles: 12.67

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

Thu, Jul 23, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.30	0.00	0.90	0.00	12.20

Fast Running Friend Workout - 2020-07-23 08:59:03
Workout Totals: Distance12.204Time1:37:38.30Pace8:00.03
12 total. Did a mile pickup with Jenny down the canyon in 5:59. Benjamin did a pickup in 4:54. Jacob ran 4 mostly on grass, other kids usual distances. Saw the comet at Deer Creek late in the evening.
Leg 1:Distance1.845Time14:44.20Pace7:59.24
With Matthew, part with Jacob.
Leg 2:Distance0.155Time0:56.70Pace6:05.81
With Matthew.
Leg 3:Distance0.952Time7:36.90Pace7:59.94
Alone.
Leg 4:Distance6.002Time48:00.60Pace7:59.94
With Jenny, part with Benjamin, part pushing the stroller with Leigha.
Split 1:Distance3.176Time25:24.40Pace7:59.97 Cumilative:Distance3.176Time25:24.40Pace7:59.97
Split 2:Distance0.749Time5:59.40Pace7:59.84 Cumilative:Distance3.925Time31:23.80Pace7:59.95
Split 3:Distance2.077Time16:36.80Pace7:59.92 Cumilative:Distance6.002Time48:00.60Pace7:59.94

Leg 5:Distance3.250Time26:19.90Pace8:06.12
Part alone, part with Benjamin.

Neon Crocs 3 Miles: 12.20

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

Fri, Jul 24, 2020

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 - 2020-07-24 08:41:16
Workout Totals: Distance12.250Time1:36:44.90Pace7:53.87
Easy runs, total of 12 for me. Benjamin did 9+3 with a pickup in 4:54. Saw the comet at Deer Creek again, this time we had binoculars.
Leg 1:Distance9.000Time1:10:24.00Pace7:49.33
Part with the kids, part alone.
Leg 2:Distance0.250Time2:34.60Pace10:18.40
With Bella.
Leg 3:Distance3.000Time23:46.30Pace7:55.43
With Benjamin, part with Joseph.

Neon Crocs 3 Miles: 12.25

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

Sat, Jul 25, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	3.00	1.00	16.00

Fast Running Friend Workout - 2020-07-25 09:12:28
Workout Totals: Distance16.000Time2:00:58.10Pace7:33.63
Total of 16. Did 2x2 down the canyon with Joseph. Jacob did easy 4, his foot is still hurting. On the first one, we started with Jenny, Matthew, Stephen, and William. William had a challenge to break 12:00 off whatever Matthew would be able to hold for the first mile. Matthew got us there in 6:12. Then William shifted gears and ran 5:45. There was some significant amount of grumbling and self doubt at the start - he said there is no way he would be able to close fast enough, but when I promised him a popsicle for trying upgraded to Luna bar for succeeding, he found 5:45 in himself for the second mile. Jenny and Stephen just ran 1 mile and then ran easy for the rest of their distance. Joseph and I did the second interval in 11:56 (6:01, 5:55). Benjamin did 2x3, uphill in 17:08, then down in 15:08. He had a good start in the last one with 9:55 at 2 miles, but then the heat got to him and he slowed down to 5:13. It was 80F+ by the time of his second interval. Jenny is getting married to Nate Walker on Aug 14 in the Provo City Center Temple.
Leg 1:Distance0.980Time8:18.00Pace8:28.16
Warm-up with the kids.
Leg 2:Distance2.000Time11:57.90Pace5:58.95
First interval.
Split 1:Distance1.000Time6:12.70Pace6:12.70 Cumilative:Distance1.000Time6:12.70Pace6:12.70
Split 2:Distance1.000Time5:45.20Pace5:45.20 Cumilative:Distance2.000Time11:57.90Pace5:58.95

Leg 3:Distance2.000Time17:00.00Pace8:30.00
Recovery.
Leg 4:Distance2.000Time11:56.20Pace5:58.10
Second interval.
Leg 5:Distance5.020Time39:55.50Pace7:57.19
Part with Joseph, part with Benjamin, part alone.
Leg 6:Distance4.000Time31:50.50Pace7:57.62
With Benjamin.

Neon Crocs 3 Miles: 16.00

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

Sun, Jul 26, 2020

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. Church at home.

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

Mon, Jul 27, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	1.25	0.00	12.00

Fast Running Friend Workout - 2020-07-27 08:47:19
Workout Totals: Distance12.000Time1:32:29.60Pace7:42.47
Mostly easy runs, 12 total, usual distances, did 1.25 pickup in 7:22. Benjamin did 4:54 mile, I think.
Leg 1:Distance4.000Time32:00.30Pace8:00.07
With Benjamin, Joseph, and Jacob, part with Sarah, and Leigha in the stroller.
Leg 2:Distance5.000Time36:47.70Pace7:21.54
Part with Benjamin and Jenny, part alone.
Split 1:Distance2.500Time19:05.60Pace7:38.24 Cumilative:Distance2.500Time19:05.60Pace7:38.24
Split 2:Distance1.250Time7:22.50Pace5:54.00 Cumilative:Distance3.750Time26:28.10Pace7:03.49
Split 3:Distance1.250Time10:19.60Pace8:15.68 Cumilative:Distance5.000Time36:47.70Pace7:21.54

Leg 3:Distance3.000Time23:41.60Pace7:53.87
With Benjamin, Joseph, and Jacob.

Neon Crocs 3 Miles: 12.00

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

Tue, Jul 28, 2020

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 - 2020-07-28 08:44:38
Workout Totals: Distance12.000Time1:33:33.20Pace7:47.77
12 total, easy pace, usual runs.
Leg 1:Distance1.000Time7:44.60Pace7:44.60
Alone.
Leg 2:Distance8.000Time1:02:11.80Pace7:46.48
Part with Joseph and Jacob, part alone. Pushed Leigha in the stroller for part of it.
Leg 3:Distance3.000Time23:36.80Pace7:52.27
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Wed, Jul 29, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	2.00	1.00	12.00

Fast Running Friend Workout - 2020-07-29 08:44:20
Workout Totals: Distance12.000Time1:30:12.00Pace7:31.00
12 total. 3 mile progressive tempo run down the canyon. Matthew did 1 mile in 6:06.7 (down the canyon PR), Stephen did the mile also, Jenny ran 1.25 in 7:32, William dropped back and earned himself a redemption workout, Joseph kicked in 5:34 for the last mile, Jacob 5:37, I had 5:44.
Leg 1:Distance0.980Time8:04.00Pace8:13.88
Warm-up.
Leg 2:Distance3.000Time17:44.80Pace5:54.93
Tempo run with Joseph, and Jacob, part with Stephen, Matthew, and Jenny.
Split 1:Distance1.000Time6:06.70Pace6:06.70 Cumilative:Distance1.000Time6:06.70Pace6:06.70
Split 2:Distance1.000Time5:53.80Pace5:53.80 Cumilative:Distance2.000Time12:00.50Pace6:00.25
Split 3:Distance1.000Time5:44.30Pace5:44.30 Cumilative:Distance3.000Time17:44.80Pace5:54.93

Leg 3:Distance3.020Time25:51.10Pace8:33.61
Cool-down with Joseph and Jacob.
Leg 4:Distance2.000Time15:06.60Pace7:33.30
Alone.
Leg 5:Distance3.000Time23:25.50Pace7:48.50
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Thu, Jul 30, 2020

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 - 2020-07-30 08:31:11
Workout Totals: Distance12.100Time1:31:13.70Pace7:32.37
Total of 12. William redeemed himself with a 2 mile tempo in 11:48 (5:59, 5:49). Benjamin did a 6 mile tempo with 4 down, 1 slight rolling down, and the last one 1 to the house in 31:20 with the last uphill mile in 5:16.
Leg 1:Distance2.000Time14:59.60Pace7:29.80
Alone.
Leg 2:Distance0.980Time9:07.00Pace9:18.16
Warm-up with Willaim.
Leg 3:Distance2.000Time11:48.60Pace5:54.30
William's redemption tempo run.
Leg 4:Distance2.020Time17:41.40Pace8:45.45
Cool-down with William.
Leg 5:Distance2.100Time14:53.70Pace7:05.57
Part with Joseph, part alone.
Leg 6:Distance3.000Time22:43.40Pace7:34.47
Alone.

Neon Crocs 3 Miles: 12.10

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

Fri, Jul 31, 2020

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 - 2020-07-31 08:59:18
Workout Totals: Distance12.000Time1:37:02.60Pace8:05.22
12 total. Did 1.25 down the canyon in 6:59. Benjamin ran 1 mile in 4:44. Bella was in the mood for some distance today, and ran 1.75 with the last mile in 12:09 without holding the hand. Otherwise usual distances and easy pace for everybody.
Leg 1:Distance9.000Time1:07:20.90Pace7:28.99
With Benjamin, part with Jenny, I think.
Split 1:Distance6.050Time46:34.10Pace7:41.83 Cumilative:Distance6.050Time46:34.10Pace7:41.83
Split 2:Distance1.250Time6:59.00Pace5:35.20 Cumilative:Distance7.300Time53:33.10Pace7:20.15
Split 3:Distance1.700Time13:47.80Pace8:06.94 Cumilative:Distance9.000Time1:07:20.90Pace7:28.99

Leg 2:Distance1.000Time9:41.90Pace9:41.90
With Sarah and Mary, pushing Bella in the stroller.
Leg 3:Distance1.000Time7:50.60Pace7:50.60
Alone.
Leg 4:Distance1.000Time12:09.20Pace12:09.20
With Bella and Sarah, pushed Mary in the stroller.

Neon Crocs 3 Miles: 12.00

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

Sat, Aug 01, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	3.00	1.00	16.00

Fast Running Friend Workout - 2020-08-01 08:59:31
Workout Totals: Distance16.000Time2:01:35.40Pace7:35.96
16 total. Did 2x2 down with Joseph and Jacob - 11:51/11:57. Joseph had a side-ache and dropped back on the last one with about 500 to go. Matthew ran another mile PR down the canyon - 6:05.4. Stephen and Jenny ran with him. Benjamin did 2x3 down 14:49 (9:51 catching the rabbit (us), then 4:58), up 16:53 (5:46, 5:34, 5:33). It started to get warm towards the end.
Leg 1:Distance0.980Time8:12.10Pace8:22.14
Warm-up.
Leg 2:Distance2.000Time11:51.70Pace5:55.85
First 2 mile interval.
Split 1:Distance1.000Time6:05.40Pace6:05.40 Cumilative:Distance1.000Time6:05.40Pace6:05.40
Split 2:Distance1.000Time5:46.30Pace5:46.30 Cumilative:Distance2.000Time11:51.70Pace5:55.85

Leg 3:Distance2.620Time21:19.80Pace8:08.47
Recovery.
Leg 4:Distance2.000Time11:57.70Pace5:58.85
Second 2 mile interval.
Leg 5:Distance4.400Time36:36.40Pace8:19.18
More distance with Joseph, Jacob (part), and Benjamin (part).
Leg 6:Distance4.000Time31:37.70Pace7:54.43
With Benjamin.

Neon Crocs 3 Miles: 16.00

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

Sun, Aug 02, 2020

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. Church at home. Fast Sunday.

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

Mon, Aug 03, 2020

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 - 2020-08-03 09:12:55
Workout Totals: Distance6.505Time50:43.80Pace7:47.92
Total of 12. Stephen tried to redeem himself (target 1.25 down the canyon in 7:40), but it was just not happening today. Easy runs, usual distances for everybody otherwise. Benjamin did a mile pickup, do not remember how fast, but it was sub-5:00.
Leg 1:Distance0.980Time8:06.90Pace8:16.84
With Stephen.
Leg 2:Distance0.375Time2:22.30Pace6:19.47
With Stephen.
Leg 3:Distance0.375Time3:55.90Pace10:29.07
With Stephen.
Leg 4:Distance0.625Time3:54.90Pace6:15.84
With Stephen.
Leg 5:Distance4.150Time32:23.80Pace7:48.39
Part alone, part with Joseph and Jacob.

Fast Running Friend Workout - 2020-08-03 10:14:45
Workout Totals: Distance5.500Time42:01.50Pace7:38.45
Remaining part of the run, accidental watch reset, need to fix Fast Running Friend to be able to merge workouts.
Leg 1:Distance2.500Time18:17.90Pace7:19.16
Part alone, part with Joseph.
Leg 2:Distance3.000Time23:43.60Pace7:54.53
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Tue, Aug 04, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.73	1.25	2.00	0.00	11.98

Fast Running Friend Workout - 2020-08-04 09:15:05
Workout Totals: Distance11.980Time1:30:29.40Pace7:33.21
Total of 12, did 2 down the canyon with Jenny in 12:15 (6:05, 6:10), and 1.25 with Stephen in 7:45. His official redemption standard was 7:40, but he had a stomach ache, and I could tell he was really trying, so I said we were going to count 7:45. Benjamin did the flat BYU 5 mile loop with the farm team in 26:25, total of 12. Stephen's total distance was 5. Otherwise usual distances for everybody, easy pace.
Leg 1:Distance0.980Time8:06.20Pace8:16.12
Warm-up with Jenny.
Leg 2:Distance2.000Time12:15.80Pace6:07.90
2 down the canyon with Jenny.
Leg 3:Distance6.020Time46:30.30Pace7:43.50
Part with Jenny, part alone.
Leg 4:Distance0.480Time4:27.10Pace9:16.46
Warm-up with Stephen.
Leg 5:Distance1.250Time7:45.30Pace6:12.24
Stephen's redemption 1.25 down the canyon.
Leg 6:Distance1.250Time11:24.70Pace9:07.76
Cool-down with Stephen.

Neon Crocs 3 Miles: 11.98

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

Wed, Aug 05, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	2.00	1.00	12.00

Fast Running Friend Workout - 2020-08-05 09:08:56
Workout Totals: Distance12.000Time1:28:38.20Pace7:23.18
Total of 12. 3 mile progression tempo down the canyon dropping off the kids as they finished their distances. 6:06 at the mile, dropped off Matthew and Stephen, 11:59 at 2 miles, dropped off William, then the last mile 5:33 for me, 5:27 for Joseph, 5:28 for Jacob. Benjamin did 12 total with a mile pickup in 5:07.
Leg 1:Distance0.980Time8:04.40Pace8:14.29
Warm-up.
Leg 2:Distance3.000Time17:32.70Pace5:50.90
Progression tempo.
Split 1:Distance1.000Time6:06.20Pace6:06.20 Cumilative:Distance1.000Time6:06.20Pace6:06.20
Dropped off Matthew and Stephen.
Split 2:Distance1.000Time5:53.20Pace5:53.20 Cumilative:Distance2.000Time11:59.40Pace5:59.70
Dropped off William.
Split 3:Distance1.000Time5:33.30Pace5:33.30 Cumilative:Distance3.000Time17:32.70Pace5:50.90
Got dropped by Joseph and Jacob.

Leg 3:Distance5.020Time39:47.10Pace7:55.52
Cool-down, part with Joseph, part alone.
Leg 4:Distance3.000Time23:14.00Pace7:44.67
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Thu, Aug 06, 2020

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 - 2020-08-06 09:06:22
Workout Totals: Distance12.000Time1:35:02.80Pace7:55.23
12 total, easy pace for me, Benjamin did a mile pickup in 5:16. Otherwise easy runs and usual distances for everybody.
Leg 1:Distance9.000Time1:09:55.80Pace7:46.20
With Benjamin, part with Joseph, Jacob, and William.
Leg 2:Distance3.000Time25:07.00Pace8:22.33
With Julia and Benjamin, part with Joseph and Jacob.

Neon Crocs 3 Miles: 12.00

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

Fri, Aug 07, 2020

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 - 2020-08-07 09:30:06
Workout Totals: Distance8.000Time1:02:24.00Pace7:48.00
Easy runs, reduced distances for everybody. Taper for tomorrow. 8 total for me and Benjamin.
Leg 1:Distance4.000Time31:42.50Pace7:55.62
With Benjamin, Joseph, and Jacob, part with William. Pushed Leigha in the stroller.
Leg 2:Distance4.000Time30:41.50Pace7:40.38
With Benjamin.

Neon Crocs 3 Miles: 8.00

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

Sat, Aug 08, 2020

Race: Pachev Family Provo Canyon 5 K (3.107 Miles) 00:17:35, Place overall: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.87	3.11	0.00	3.11	16.09

Fast Running Friend Workout - 2020-08-08 07:34:37
Workout Totals: Distance16.079Time1:58:20.00Pace7:21.57
Pachev Family Provo Canyon 5 K, 17:35, 4th place. Results: Benjamin 14:49 Joseph 17:30 Jacob 17:33 Dad (me) 17:35 William 19:23 Jenny 19:29 Matthew 20:37 Nate Walker (soon to be part of the family) 20:53 Stephen 21:27 Bonnie Gow 22:17 Sarah (Mom) 25:25 Julia DNF due to back injury after about 0.6. Analysis: Benjamin: splits 4:46, 4:49, 4:43 - very happy to see that, negative split, sub-14:50, no quarters slower than 73. Course PR. Joseph, Jacob, and I were sluggish in the first 2 miles, but then found the extra gear. We were together until about half mile to go, then Joseph started putting a gap on us, and then Jacob pulled away from me in the kick. Splits 5:38, 5:44, then 5:36 for me, 5:34 for Jacob, and 5:31 for Joseph. William - was having some mental issues, but the presence of Jenny gave him enough motivation to not get beat by her. She caught up to him in the second mile, but then he pulled away in the last mile. Jenny - excellent run, perfect pacing, course PR. Matthew - splits 6:25, 6:48, 6:44. Last quarter in 1:37. Improved his PR by 21 seconds. Nate - good first 5 K. Kept up with Matthew up until about 2 miles. Needs more mileage to have better endurance. Stephen - good first mile, then gave up. I think he was discouraged by Matthew's strength. Found a 90 quarter for the kick, though. We need to work on mental toughness. Bonnie - has not been running, focusing on dance, but still was able to put on a decent performance. Kept up with Matthew and Nate for the first mile, then got dropped, but was ahead of Stephen, but then the lack of training showed in the last mile. Sarah - was having some hormonal issues, but still was able to hold it together and run 25:25. Julia - strained her back the day before the race, tried to run, but could not after the first 0.6 or so. Hopefully she can recover from this soon. In the second heat Jacob took Mary in the single stroller, and paced Sarah, while I paced Julia with the double stroller pushing Leigha and Bella. Once it became clear that Julia would not be able to continue, I caught up to Stephen, tried to get him to shift gears, then caught up to Nate and Matthew. At that point Matthew started pulling away, so I went with Matthew, and Joseph stayed with Nate. Then once we finished I left the stroller with Joseph, and worked with Benjamin to pace the remaining runners. Total of about 16 miles for me and Benjamin.
Leg 1:Distance0.870Time6:49.30Pace7:50.46
Warm-up.
Leg 2:Distance3.107Time17:35.50Pace5:39.72
The race.
Split 1:Distance0.107Time0:36.50Pace5:41.12 Cumilative:Distance0.107Time0:36.50Pace5:41.12
Split 2:Distance1.000Time5:38.00Pace5:38.00 Cumilative:Distance1.107Time6:14.50Pace5:38.30
Split 3:Distance1.000Time5:44.80Pace5:44.80 Cumilative:Distance2.107Time11:59.30Pace5:41.39
Split 4:Distance1.000Time5:36.20Pace5:36.20 Cumilative:Distance3.107Time17:35.50Pace5:39.72

Leg 3:Distance4.000Time33:20.60Pace8:20.15
To the start of the second heat + extra.
Leg 4:Distance3.727Time25:25.80Pace6:49.39
Pacing the second heat.
Split 1:Distance3.107Time20:37.40Pace6:38.26 Cumilative:Distance3.107Time20:37.40Pace6:38.26
Matthew.
Split 2:Distance0.620Time4:48.40Pace7:45.16 Cumilative:Distance3.727Time25:25.80Pace6:49.39
Sarah.

Leg 5:Distance4.375Time35:08.80Pace8:02.01
Cool-down with Benjamin.

Neon Crocs 3 Miles: 16.08

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

Comments

From Burt on Mon, Aug 10, 2020 at 08:26:50 from 70.190.89.106

Nice job, Pachev family!

Sun, Aug 09, 2020

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. We had a Come Follow Me lesson, and then went to our sacrament meeting. I had a talk.

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

Mon, Aug 10, 2020

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 - 2020-08-10 09:08:37
Workout Totals: Distance12.250Time1:33:28.90Pace7:37.87
Easy runs, 12 total of me, usual distances for the kids except for Julia - she was still having back problems, but was able to jog 1 mile.
Leg 1:Distance9.000Time1:07:25.00Pace7:29.44
Part with the kids, last 6 miles pushed Bella and Leigha in the stroller.
Leg 2:Distance0.250Time2:32.50Pace10:10.00
With Bella.
Leg 3:Distance3.000Time23:31.40Pace7:50.47
With Benjamin, part with Joseph and Jacob.

Neon Crocs 3 Miles: 12.25

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

Tue, Aug 11, 2020

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 - 2020-08-11 09:18:08
Workout Totals: Distance12.000Time1:32:24.00Pace7:42.00
12 total, did a pickup for 1.25 in 6:58, Benjamin did a mile pickup in 4:51. Easy runs, usual distance for everybody except Julia. I think she was able to run 2 miles.
Leg 1:Distance9.000Time1:08:28.60Pace7:36.51
With Benjamin, except for the pickup.
Split 1:Distance5.050Time38:23.60Pace7:36.16 Cumilative:Distance5.050Time38:23.60Pace7:36.16
Split 2:Distance1.250Time6:58.20Pace5:34.56 Cumilative:Distance6.300Time45:21.80Pace7:12.03
Split 3:Distance2.700Time23:06.80Pace8:33.63 Cumilative:Distance9.000Time1:08:28.60Pace7:36.51

Leg 2:Distance3.000Time23:55.40Pace7:58.47
With Benjamin, part with Joseph and Jacob.

Neon Crocs 3 Miles: 12.00

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

Wed, Aug 12, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.12	0.00	3.38	0.62	12.12

Fast Running Friend Workout - 2020-08-12 09:13:45
Workout Totals: Distance12.125Time1:28:58.60Pace7:20.30
12 total. Did a workout 2x2 down the canyon 11:56, 11:41 (last 0.625 in 3:28). Matthew ran a mile PR down the canyon (6:03). Stephen had a bit of sore throat, just ran easy. William and Joseph, and Jacob did the first interval. Joseph was done, as he was also developing a bit of a cold. Jacob tried to do the second interval, but had a problem with the side ache. Benjamin did 12 total with an 8 mile tempo 4 up, 4 down (23:02, 20:38, closing mile in 5:00). I was quite happy about this workout.
Leg 1:Distance0.980Time8:03.30Pace8:13.16
Warm-up.
Leg 2:Distance2.000Time11:56.00Pace5:58.00
First interval, 2 miles down the canyon.
Split 1:Distance1.000Time6:03.80Pace6:03.80 Cumilative:Distance1.000Time6:03.80Pace6:03.80
Dropped off Matthew and Jenny.
Split 2:Distance1.000Time5:52.20Pace5:52.20 Cumilative:Distance2.000Time11:56.00Pace5:58.00
With William, Joseph, and Jacob.

Leg 3:Distance2.125Time18:47.70Pace8:50.68
Recovery jog with Jacob, part with Joseph.
Leg 4:Distance2.000Time11:41.60Pace5:50.80
Second interval, Jacob got a side-ache, I had him stop at 1.25 in 7:28, then I picked it up in the last 0.625.
Split 1:Distance1.375Time8:13.10Pace5:58.62 Cumilative:Distance1.375Time8:13.10Pace5:58.62
Split 2:Distance0.625Time3:28.50Pace5:33.60 Cumilative:Distance2.000Time11:41.60Pace5:50.80

Leg 5:Distance2.020Time15:40.90Pace7:45.79
Alone.
Leg 6:Distance3.000Time22:49.10Pace7:36.37
Alone.

Neon Crocs 3 Miles: 12.12

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

Thu, Aug 13, 2020

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 - 2020-08-13 09:24:14
Workout Totals: Distance12.000Time1:31:14.40Pace7:36.20
Easy runs, usual distances, total of 12.
Leg 1:Distance9.000Time1:07:16.00Pace7:28.44
Part with the kids, part alone, last 6 miles pushing Bella and Leigha in the stroller.
Leg 2:Distance3.000Time23:58.40Pace7:59.47
With Benjamin, part with Joseph, Jacob, William, and Stephen.

Neon Crocs 3 Miles: 12.00

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

Fri, Aug 14, 2020

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 - 2020-08-14 09:40:21
Workout Totals: Distance12.000Time1:31:54.40Pace7:39.53
Jenny and Nate got married today in the Provo Temple. Training-wise, total of 12, easy runs for everybody, except Benjamin and I did pickups - he did 1 mile in 5:08, I ran the first 0.5 with him in 2:36.
Leg 1:Distance1.000Time8:35.20Pace8:35.20
With Mary and a few other kids.
Leg 2:Distance1.000Time7:42.80Pace7:42.80
Put Mary in the stroller.
Leg 3:Distance7.000Time52:27.70Pace7:29.67
With Benjamin, part with Joseph, and Jacob. Did a pickup for 0.5 with Benjamin.
Split 1:Distance3.980Time30:54.60Pace7:45.98 Cumilative:Distance3.980Time30:54.60Pace7:45.98
Split 2:Distance0.500Time2:36.70Pace5:13.40 Cumilative:Distance4.480Time33:31.30Pace7:28.95
Split 3:Distance2.520Time18:56.40Pace7:30.95 Cumilative:Distance7.000Time52:27.70Pace7:29.67

Leg 4:Distance3.000Time23:08.70Pace7:42.90
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Sat, Aug 15, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.38	0.00	3.00	1.00	16.38

Fast Running Friend Workout - 2020-08-15 08:08:01
Workout Totals: Distance16.375Time2:04:09.30Pace7:34.92
16 total. Did 2x2 down the canyon. Chad joined us today. In the first one, we dropped off Matthew and Stephen at 1 mile in 6:01 (PR for Matthew), then Chad sped up and ran 5:09, I stayed with Joseph, Jacob, and William. William and I ran 5:55 for the second mile, Joseph and Jacob were a couple of seconds ahead. On the second interval Joseph, Jacob, Chad and I ran 5:59 for the first mile, then Chad did 5:11, Jacob 5:20, I got 5:22, and Joseph scored a DNF. Benjamin had a very strong workout - 3x2 down the canyon 9:51, 9:40, 9:36.
Leg 1:Distance0.980Time8:02.90Pace8:12.76
Warm-up.
Leg 2:Distance2.000Time11:56.20Pace5:58.10
First interval.
Split 1:Distance1.000Time6:01.00Pace6:01.00 Cumilative:Distance1.000Time6:01.00Pace6:01.00
Dropped off Stephen and Matthew.
Split 2:Distance1.000Time5:55.20Pace5:55.20 Cumilative:Distance2.000Time11:56.20Pace5:58.10
Finished with William, Joseph, and Jacob.

Leg 3:Distance2.125Time17:14.60Pace8:06.87
Recovery.
Leg 4:Distance2.000Time11:22.40Pace5:41.20
Second interval.
Split 1:Distance1.000Time5:59.60Pace5:59.60 Cumilative:Distance1.000Time5:59.60Pace5:59.60
Split 2:Distance1.000Time5:22.80Pace5:22.80 Cumilative:Distance2.000Time11:22.40Pace5:41.20

Leg 5:Distance6.020Time49:05.20Pace8:09.24
Cool-down with Chad, part with Jacob and Benjamin.
Leg 6:Distance0.250Time2:32.30Pace10:09.20
With Bella.
Leg 7:Distance3.000Time23:55.70Pace7:58.57
With Benjamin.

Neon Crocs 3 Miles: 16.38

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

Sun, Aug 16, 2020

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. Church at home.

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

Mon, Aug 17, 2020

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 - 2020-08-17 09:11:25
Workout Totals: Distance12.000Time1:33:44.20Pace7:48.68
Easy runs, 12 total, usual distances for everybody. Benjamin did a mile pickup, I think in 4:51.
Leg 1:Distance9.000Time1:09:50.80Pace7:45.64
Part with the kids, part alone, pushed the stroller for part of it.
Leg 2:Distance3.000Time23:53.40Pace7:57.80
With Benjamin, part with Joseph and Jacob.

Neon Crocs 3 Miles: 12.00

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

Tue, Aug 18, 2020

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 - 2020-08-18 09:08:00
Workout Totals: Distance12.000Time1:29:42.50Pace7:28.54
12 total, usual distances, did a pickup for 1.25 in 6:56. Benjamin did a 4:55 mile.
Leg 1:Distance9.000Time1:07:21.20Pace7:29.02
With Benjamin, part with the boys.
Split 1:Distance6.050Time46:48.60Pace7:44.23 Cumilative:Distance6.050Time46:48.60Pace7:44.23
Split 2:Distance1.250Time6:56.20Pace5:32.96 Cumilative:Distance7.300Time53:44.80Pace7:21.75
Split 3:Distance1.700Time13:36.40Pace8:00.24 Cumilative:Distance9.000Time1:07:21.20Pace7:29.02

Leg 2:Distance3.000Time22:21.30Pace7:27.10
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Wed, Aug 19, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.98	0.00	3.00	1.00	11.98

Fast Running Friend Workout - 2020-08-19 08:56:53
Workout Totals: Distance11.978Time1:27:27.10Pace7:18.06
12 total. Did 2x2 down the canyon with Joseph and Jacob. First one in 11:51. On the second one we opened with 5:59, and then Joseph closed with 5:26, Jacob 5:27, and I got 5:29. Matthew ran a PR for the mile down the canyon - 5:59, first time under 6:00. Stephen was around 6:05. William lost contact. Benjamin did 8 miles with 4 up and 4 down (23:15, 20:48). The heat got to him at the end.
Leg 1:Distance0.980Time7:56.70Pace8:06.43
Warm-up with the kids.
Leg 2:Distance2.000Time11:51.30Pace5:55.65
First interval.
Split 1:Distance1.000Time5:59.80Pace5:59.80 Cumilative:Distance1.000Time5:59.80Pace5:59.80
Split 2:Distance1.000Time5:51.50Pace5:51.50 Cumilative:Distance2.000Time11:51.30Pace5:55.65

Leg 3:Distance2.125Time17:34.30Pace8:16.14
Recovery.
Leg 4:Distance2.000Time11:28.90Pace5:44.45
Second interval.
Split 1:Distance1.000Time5:59.80Pace5:59.80 Cumilative:Distance1.000Time5:59.80Pace5:59.80
Split 2:Distance1.000Time5:29.10Pace5:29.10 Cumilative:Distance2.000Time11:28.90Pace5:44.45

Leg 5:Distance1.873Time16:13.70Pace8:39.86
Back to the car/cool-down.
Leg 6:Distance3.000Time22:22.20Pace7:27.40
Alone.

Neon Crocs 3 Miles: 11.98

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

Thu, Aug 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.57	0.00	2.50	0.00	12.07

Fast Running Friend Workout - 2020-08-20 09:06:18
Workout Totals: Distance12.068Time1:32:15.40Pace7:38.68
12 total. William and Stephen's redemption runs. William ran 2 miles down the canyon in 11:54. Stephen did 800 on the track in 3:00.
Leg 1:Distance1.000Time8:33.80Pace8:33.80
Warm-up.
Leg 2:Distance2.000Time11:54.40Pace5:57.20
William's tempo.
Leg 3:Distance6.020Time47:51.30Pace7:56.96
Part with William, part with Jacob pushing Leigha in the stroller.
Leg 4:Distance1.050Time8:52.50Pace8:27.14
Warm-up with Stephen.
Leg 5:Distance0.498Time3:00.00Pace6:01.45
800 on the track with Stephen.
Leg 6:Distance1.500Time12:03.40Pace8:02.27
Part with Stephen, part alone.

Neon Crocs 3 Miles: 12.07

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

Fri, Aug 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.35	0.00	2.00	0.00	12.35

Fast Running Friend Workout - 2020-08-21 08:27:29
Workout Totals: Distance12.350Time1:38:47.50Pace7:59.96
Total of 12. Matthew ran a mile time trial on the track and improved his record by 4 seconds - 6:16.3, splits 93, 92, 95, 94. This is our new family record for 7 and under. Stephen tried to run with him, but just did not have it. In the evening Stephen wanted to try again. But all the tracks were closed. So we ended up doing a mile in front of our house on our out and back "little boy" course. He ran 6:17.8, short of his 6:09 track record, but I see it as a sign of success - he overcame the fear, and was running strong the entire time. Benjamin did a mile pickup in 5:05.
Leg 1:Distance1.050Time9:25.90Pace8:58.95
Warm-up with Matthew and Stephen.
Leg 2:Distance1.000Time6:16.30Pace6:16.30
Matthew's record mile.
Leg 3:Distance1.000Time9:06.00Pace9:06.00
Back to the house.
Leg 4:Distance3.000Time24:18.90Pace8:06.30
With Benjamin, Joseph, and Jacob, pushed Leigha in the stroller.
Leg 5:Distance3.000Time22:41.00Pace7:33.67
Part with Benjamin, part alone.
Leg 6:Distance1.550Time14:00.40Pace9:02.19
To Orem High and back with the gang.
Leg 7:Distance0.250Time2:23.00Pace9:32.00
With Bella.
Leg 8:Distance0.500Time4:18.20Pace8:36.40
With Stephen running around to find an entrance to a track.
Leg 9:Distance1.000Time6:17.80Pace6:17.80
Stephen's record mile attempt on the little boy course.

Neon Crocs 3 Miles: 12.35

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

Sat, Aug 22, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.11	0.00	3.00	1.00	17.11

Fast Running Friend Workout - 2020-08-22 08:04:13
Workout Totals: Distance17.105Time2:09:42.60Pace7:34.99
17 total. Did 2x2 down the canyon. First one in 11:49 with William. Joseph and Jacob pulled ahead and ran 11:42. Chad ran 5:59, 5:10. On the second one Joseph mentally did not have it again and dropped out after the first mile in 6:01. I was able to run 5:27, Jacob was struggling, but managed 5:37. Chad ran 5:14. Benjamin did 4x1.5 down. His target was 7:12 (4:48 pace), he did 7:06, 7:08, 7:10, and 7:03 closing in 2:15 for the last half mile.
Leg 1:Distance0.980Time8:03.60Pace8:13.47
Warm-up.
Leg 2:Distance2.000Time11:49.90Pace5:54.95
First interval.
Leg 3:Distance2.125Time17:25.00Pace8:11.76
Recovery.
Leg 4:Distance2.000Time11:29.20Pace5:44.60
Second interval.
Split 1:Distance1.000Time6:01.60Pace6:01.60 Cumilative:Distance1.000Time6:01.60Pace6:01.60
Split 2:Distance1.000Time5:27.60Pace5:27.60 Cumilative:Distance2.000Time11:29.20Pace5:44.60

Leg 5:Distance7.000Time57:07.30Pace8:09.61
Cool-down/distance.
Leg 6:Distance3.000Time23:47.60Pace7:55.87
With Benjamin late in the evening.

Neon Crocs 3 Miles: 17.11

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

Sun, Aug 23, 2020

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. Had Come Follow Me lesson at home, then went to our ward for the Sacrament meeting.

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

Mon, Aug 24, 2020

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 - 2020-08-24 08:56:33
Workout Totals: Distance12.060Time1:32:52.10Pace7:42.03
Total of 12, easy pace for most kids. Benjamin did a pickup for a mile I think around 4:55 or so. Mary ran her first mile time trial on the track in 7:50.9. Her splits were 1:47, 1:59, 2:03, 1:58. 100 was around 24, 200 51. So she got a PR in 100, 200, 400, 800 and the mile at the same time. Aside from Jenny's road PR of 7:41 holding onto the stroller, this is the fastest a girl in our family has run at the age of 5.
Leg 1:Distance9.000Time1:07:28.40Pace7:29.82
Part alone, part with the kids, part pushing Leigha and Bella in the stroller.
Leg 2:Distance1.060Time9:01.00Pace8:30.38
To the track with Benjamin and William.
Leg 3:Distance1.000Time7:50.90Pace7:50.90
Paced Mary on the track.
Leg 4:Distance1.000Time8:31.80Pace8:31.80
Back to the house with Benjamin and William.

Neon Crocs 3 Miles: 12.06

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

Tue, Aug 25, 2020

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 - 2020-08-25 09:08:55
Workout Totals: Distance12.200Time1:33:13.90Pace7:38.52
12 total, easy runs for everybody except Benjamin and Joseph, usual distances. Benjamin paced Joseph through 2x2 miles down the canyon - 11:57, 12:14, then ran a tempo 2 up 2 down in 21:37 (5:27, 5:50, 5:10, 5:10). It got warm towards the end, 80+F.
Leg 1:Distance9.200Time1:09:20.60Pace7:32.24
Most alone, a little bit with Bella at the end.
Leg 2:Distance3.000Time23:53.30Pace7:57.77
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Wed, Aug 26, 2020

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 - 2020-08-26 08:44:34
Workout Totals: Distance12.000Time1:36:12.80Pace8:01.07
Easy runs, total 12, usual distances for the kids. Julia recovered from her back injury and stomach problems somewhat, and was able to run 3 miles - though with difficulty. Benjamin did a mile pickup I think around 4:50.
Leg 1:Distance3.000Time23:44.00Pace7:54.67
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance6.000Time46:14.50Pace7:42.42
Part with Joseph, Jacob, and Benjamin, part alone.
Leg 3:Distance0.000Time0:00.00Pace0:00.00
Leg 4:Distance1.000Time8:33.00Pace8:33.00
With Mary, Joseph, Jacob, and Julia.
Leg 5:Distance2.000Time17:41.30Pace8:50.65
With Julia, part with Joseph and Jacob.

Neon Crocs 3 Miles: 12.00

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

Thu, Aug 27, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.96	0.00	2.50	1.50	11.96

Fast Running Friend Workout - 2020-08-27 08:40:07
Workout Totals: Distance11.965Time1:30:57.40Pace7:36.11
12 total. Did 2x2 down the canyon with Joseph and Jacob, first one with William. On the first one William had a target of running 2:45 for the last 0.5, and he hit it finishing in 11:44. On the second one, Joseph and Jacob had the target of 11:44 (beat William's time), and they wanted to do it evenly paced, and Stephen was supposed to run the first mile in 6:00. So I started with him, but he was not up to the task, so I told him to stop after the first quarter, and then just sped up a bit, caught up to 6:00, then maintained it until the first mile, then shifted gears and ran 5:34. I thought I would catch Joseph and Jacob, but they also sped up and closed in 5:30/5:31 after 5:51 in the first mile.
Leg 1:Distance0.980Time7:42.50Pace7:51.94
Warm-up.
Leg 2:Distance2.000Time11:44.40Pace5:52.20
First interval.
Split 1:Distance1.500Time8:58.90Pace5:59.27 Cumilative:Distance1.500Time8:58.90Pace5:59.27
Split 2:Distance0.500Time2:45.50Pace5:31.00 Cumilative:Distance2.000Time11:44.40Pace5:52.20

Leg 3:Distance2.125Time17:55.00Pace8:25.88
Recovery.
Leg 4:Distance2.000Time11:33.50Pace5:46.75
Second interval.
Split 1:Distance1.000Time5:59.40Pace5:59.40 Cumilative:Distance1.000Time5:59.40Pace5:59.40
Split 2:Distance1.000Time5:34.10Pace5:34.10 Cumilative:Distance2.000Time11:33.50Pace5:46.75

Leg 5:Distance1.860Time16:17.40Pace8:45.48
Back to the car.
Leg 6:Distance3.000Time25:44.60Pace8:34.87
With Benjamin and Julia.

Neon Crocs 3 Miles: 11.96

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

Fri, Aug 28, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.71	0.06	1.25	0.00	12.02

Fast Running Friend Workout - 2020-08-28 09:02:19
Workout Totals: Distance12.024Time1:32:00.40Pace7:39.12
Total of 12. Benjamin did a mile pickup down the canyon in 4:43. Stephen did a redemption run. At first he was not up to it, we had two starts where he was not running the pace, and I stopped him. His target was 6:00 for the mile down the canyon. Then I told him: "If you make it to 0.5 in 3:00, and then run your honest best, even if you do not break 6:00 then you will not get the no-treats moratorium, otherwise there will be one until you break 6:00". So he ran 86,89,89,88 and finished in 5:52 - new down the canyon PR.
Leg 1:Distance1.000Time8:23.30Pace8:23.30
Warm-up with Stephen.
Leg 2:Distance0.250Time1:30.20Pace6:00.80
Try 1.
Leg 3:Distance0.250Time2:20.30Pace9:21.20
Jog back.
Leg 4:Distance0.062Time0:24.00Pace6:27.10
Try 2.
Leg 5:Distance0.062Time0:35.60Pace9:34.19
Jog back.
Leg 6:Distance1.000Time5:52.40Pace5:52.40
Now Stephen runs a down the canyon mile PR.
Leg 7:Distance1.400Time12:00.50Pace8:34.64
More distance with Stephen.
Leg 8:Distance5.000Time37:31.40Pace7:30.28
With Joseph, pushed Leigha and Bella.
Leg 9:Distance3.000Time23:22.70Pace7:47.57
With Benjamin.

Neon Crocs 3 Miles: 12.02

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

Sat, Aug 29, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.14	0.00	6.00	0.00	16.14

Fast Running Friend Workout - 2020-08-29 08:14:49
Workout Totals: Distance16.140Time1:59:44.70Pace7:25.15
Total of 16. Did 3x2 down the canyon. Chad joined us again. In the first one, Joseph, Jacob, Matthew, William, Stephen, Chad and I ran together in the first mile in 5:59, then Chad closed with a 5:03 mile, while the rest of ran 5:58. In the second interval, Chad started with us in 6:00, and closed in 5:11. Jacob, Joseph, and I ran together - Joseph was struggling, so we kept it easy. With 100 to go, I said "kick", and Joseph just flipped out, threw a fit, and slowed down to a jog, while Jacob kicked. I tried to get Joseph to go, but it was hopeless. So Joseph finished in around 11:59, I got 11:56, and Jacob had 11:54. Benjamin was supposed to do 3x2 in 9:36, but after the first one in 9:53 it was apparent that he did not quite have it, so I told him to do one more in 10:00 and try again on Tuesday. However, on his second one Chad and I played rabbits for him, and he ran 9:44 catching us with 200 to go. We joined him and ended up with 11:45.
Leg 1:Distance0.980Time8:26.70Pace8:37.04
Warm-up.
Leg 2:Distance2.000Time11:58.40Pace5:59.20
First interval.
Split 1:Distance1.000Time5:59.80Pace5:59.80 Cumilative:Distance1.000Time5:59.80Pace5:59.80
Matthew and Stephen.
Split 2:Distance1.000Time5:58.60Pace5:58.60 Cumilative:Distance2.000Time11:58.40Pace5:59.20

Leg 3:Distance2.125Time17:41.10Pace8:19.34
Recovery.
Leg 4:Distance2.000Time11:56.50Pace5:58.25
Second interval.
Split 1:Distance1.000Time6:00.60Pace6:00.60 Cumilative:Distance1.000Time6:00.60Pace6:00.60
Split 2:Distance1.000Time5:55.90Pace5:55.90 Cumilative:Distance2.000Time11:56.50Pace5:58.25

Leg 5:Distance2.125Time17:55.60Pace8:26.16
Recovery.
Leg 6:Distance2.000Time11:45.90Pace5:52.95
Third interval.
Leg 7:Distance1.910Time15:28.80Pace8:06.28
Back to the car.
Leg 8:Distance3.000Time24:31.70Pace8:10.57
With Benjamin.

Neon Crocs 3 Miles: 16.14

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

Sun, Aug 30, 2020

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, church at home.

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

Mon, Aug 31, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.52	0.00	0.00	0.00	13.52

Fast Running Friend Workout - 2020-08-31 09:01:17
Workout Totals: Distance13.520Time1:43:47.70Pace7:40.63
Total of 13.5, easy pace, more or less usual distances, Benjamin did a mile pickup down the canyon in 4:59.
Leg 1:Distance1.250Time9:03.70Pace7:14.96
Alone.
Leg 2:Distance1.000Time7:19.90Pace7:19.90
With Sarah.
Leg 3:Distance8.270Time1:03:38.90Pace7:41.78
Part alone, part with Nelson, then Sarah joined, then more alone.
Leg 4:Distance3.000Time23:45.20Pace7:55.07
With Benjamin, I think maybe Joseph and Jacob as well.

Neon Crocs 3 Miles: 13.52

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

Tue, Sep 01, 2020

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 - 2020-09-01 08:42:48
Workout Totals: Distance12.000Time1:32:40.00Pace7:43.33
Easy runs, total of 12, usual distances. Benjamin did a mile pickup in 4:55 I think.
Leg 1:Distance9.000Time1:09:25.90Pace7:42.88
I think this was part alone, part with the kids.
Leg 2:Distance3.000Time23:14.10Pace7:44.70
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

Wed, Sep 02, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	1.00	2.00	12.00

Fast Running Friend Workout - 2020-09-02 08:54:06
Workout Totals: Distance12.000Time1:26:42.70Pace7:13.56
12 total. Did 3 mile tempo down the canyon in 17:13. First mile with Stephen and Matthew in 5:57 (PR for Matthew), then closed in 5:39, 5:37 - was surprised I had the juice for it, thought 5:45 pace would be good. Otherwise, easy runs and usual distances for the kids. Benjamin did 3x2 down the canyon - 9:53, 10:10, then went to the bathroom and felt better, ran 9:50.
Leg 1:Distance0.980Time8:15.20Pace8:25.31
Warm-up.
Leg 2:Distance3.000Time17:13.20Pace5:44.40
3 mile tempo down the canyon.
Split 1:Distance1.000Time5:57.10Pace5:57.10 Cumilative:Distance1.000Time5:57.10Pace5:57.10
Stephen and Matthew.
Split 2:Distance2.000Time11:16.10Pace5:38.05 Cumilative:Distance3.000Time17:13.20Pace5:44.40

Leg 3:Distance5.020Time37:25.70Pace7:27.35
Leg 4:Distance3.000Time23:48.60Pace7:56.20
With Benjamin, Joseph and Jacob.

Neon Crocs 3 Miles: 12.00

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

Thu, Sep 03, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.00	0.00	1.12	12.18

Fast Running Friend Workout - 2020-09-03 08:12:54
Workout Totals: Distance12.184Time1:34:59.80Pace7:47.81
12 total. Paced William to a small track mile PR of 5:41.3 (82, 84, 88, 87). We need to work on holding it in the last 2 laps. Based on his down the canyon 5:18 he should have 5:33 on the track, but he gets psyched out by the track. Joseph and Jacob did a workout to prepare of sub-5:00 on the track. It works like this - you run with the pacer (Benjamin). If you fall back before you reach the mile, you get to run another interval which is 1.5 times the rounded distance of what you had left but no more than the distance you started with. The pacer is instructed to be no slower than 75, 2:32, 3:50. Joseph did 909 in 2:49 (2:29 at 800), then 2:30 for 800, and 73 400. Jacob did 2:32 for 800 then tried another interval, but his foot was hurting (heel), so he was done for the day. For some reason lately 5:00 pace and faster held for more than 0.25 has been bothering him. When he ran 4:58 down the canyon the day before his 14th birthday, he was out with the same problem, and had to reduce the mileage and do no speed for over a week. I am having him do toe crawls to strengthen his foot muscles. Matthew did 7:05 mile just for fun all by himself and ended up being William's rabbit to catch in the last lap, and afterwards a 200 in 35.4 - total of 3 miles with running to the track and back. Bella ran 1.5 miles. Otherwise easy runs, usual distances for the kids.
Leg 1:Distance1.060Time8:37.20Pace8:07.92
Warm-up.
Leg 2:Distance1.000Time5:41.30Pace5:41.30
Paced William to a track mile PR.
Leg 3:Distance0.124Time0:35.40Pace4:45.48
200 with Matthew.
Leg 4:Distance1.000Time8:36.70Pace8:36.70
Back to the house.
Leg 5:Distance6.000Time46:30.10Pace7:45.02
Part alone, part with Sarah and Bella, part pushing the stroller with Bella and Leigha.
Leg 6:Distance3.000Time24:59.10Pace8:19.70
With Benjamin and Julia.

Neon Crocs 3 Miles: 12.18

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

Fri, Sep 04, 2020

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 - 2020-09-04 08:26:01
Workout Totals: Distance12.000Time1:34:57.60Pace7:54.80
12 total, easy runs, usual distances except for Jacob, who did only 4 miles. Benjamin did a mile pickup in 4:47.
Leg 1:Distance9.000Time1:10:27.90Pace7:49.77
Part with Joseph, part with Stephen and Jacob.
Leg 2:Distance3.000Time24:29.70Pace8:09.90
With Benjamin and Julia.

Neon Crocs 3 Miles: 12.00

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

Sat, Sep 05, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	4.00	2.00	18.00

Fast Running Friend Workout - 2020-09-05 09:06:23
Workout Totals: Distance15.000Time1:49:16.90Pace7:17.13
18 total. Did 3x2 down the canyon. On the first one William and I pulled Matthew and Stephen through the first mile in 6:02, and then were rabbits for Joseph who started 1:00 back, passed us and ran 10:47 (5:27, 5:20). On the second one, I ran alone in 11:29 (5:39, 5:37). On the last one, I was Benjamin's rabbit - he caught me and ran 9:46, while I tried to kick with him, but got dropped and ended up with 11:48. Benjamin did 3x2 down in 9:53, up in 11:14, and down in 9:46. Jenny got strep throat, did not run.
Leg 1:Distance0.980Time8:00.80Pace8:10.61
Warm-up.
Leg 2:Distance2.000Time11:55.60Pace5:57.80
First interval (with William).
Split 1:Distance1.000Time6:02.80Pace6:02.80 Cumilative:Distance1.000Time6:02.80Pace6:02.80
Stephen and Matthew.
Split 2:Distance1.000Time5:52.80Pace5:52.80 Cumilative:Distance2.000Time11:55.60Pace5:57.80

Leg 3:Distance2.270Time19:09.10Pace8:26.21
Recovery.
Leg 4:Distance2.000Time11:29.10Pace5:44.55
Second interval - alone.
Leg 5:Distance4.000Time33:08.10Pace8:17.02
Recovery.
Leg 6:Distance2.000Time11:48.10Pace5:54.05
Third interval - rabbit for Benjamin.
Leg 7:Distance1.750Time13:46.10Pace7:52.06
Cool-down.

Fast Running Friend Workout - 2020-09-05 22:10:58
Workout Totals: Distance3.000Time24:41.00Pace8:13.67

Leg 1:Distance3.000Time24:41.00Pace8:13.67
With Benjamin and Julia.

Neon Crocs 3 Miles: 18.00

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

Sun, Sep 06, 2020

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. Church at home. Fast Sunday.

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

Mon, Sep 07, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.91	0.50	0.00	0.62	12.03

Fast Running Friend Workout - 2020-09-07 08:01:34
Workout Totals: Distance12.038Time1:33:20.40Pace7:45.23
12 total for me and Benjamin. Chad joined us in the morning for the first 9. Benjamin paced Chad to a 4:58 mile PR down the canyon. I ran the first 0.5 with them in 2:27, then coasted to the finish in 3:08, 5:35 total for the mile. Otherwise easy runs for the kids. Jenny is recovering, was able to run a mile in 8:30.
Leg 1:Distance3.270Time26:08.80Pace7:59.76
Warm-up with Benjamin and Chad.
Leg 2:Distance0.498Time3:54.10Pace7:50.08
Strides.
Split 1:Distance0.062Time0:18.50Pace4:58.39 Cumilative:Distance0.062Time0:18.50Pace4:58.39
Split 2:Distance0.062Time0:31.30Pace8:24.84 Cumilative:Distance0.124Time0:49.80Pace6:41.61
Split 3:Distance0.062Time0:18.40Pace4:56.77 Cumilative:Distance0.186Time1:08.20Pace6:06.67
Split 4:Distance0.312Time2:45.90Pace8:51.73 Cumilative:Distance0.498Time3:54.10Pace7:50.08

Leg 3:Distance1.000Time5:35.70Pace5:35.70
First half Chad's mile time trial, then coasted to the finish.
Split 1:Distance0.500Time2:27.50Pace4:55.00 Cumilative:Distance0.500Time2:27.50Pace4:55.00
Split 2:Distance0.500Time3:08.20Pace6:16.40 Cumilative:Distance1.000Time5:35.70Pace5:35.70

Leg 4:Distance4.270Time32:42.00Pace7:39.48
More distance with Benjamin and Chad.
Leg 5:Distance3.000Time24:59.80Pace8:19.93
With Julia and Benjamin.

Neon Crocs 3 Miles: 12.04

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

Tue, Sep 08, 2020

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 - 2020-09-08 09:04:58
Workout Totals: Distance12.000Time1:32:07.10Pace7:40.59
12 total, pickup for 1.25 in 6:53 down the canyon, Benjamin ran 4:47 for the mile. Easy runs for everybody else.
Leg 1:Distance9.000Time1:06:40.50Pace7:24.50
With Benjamin.
Split 1:Distance4.730Time37:21.90Pace7:53.97 Cumilative:Distance4.730Time37:21.90Pace7:53.97
Split 2:Distance1.250Time6:53.40Pace5:30.72 Cumilative:Distance5.980Time44:15.30Pace7:24.03
Split 3:Distance3.020Time22:25.20Pace7:25.43 Cumilative:Distance9.000Time1:06:40.50Pace7:24.50

Leg 2:Distance3.000Time25:26.60Pace8:28.87
With Benjamin and Julia.

Neon Crocs 3 Miles: 12.00

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

Wed, Sep 09, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.00	0.74	12.34

Fast Running Friend Workout - 2020-09-09 08:55:09
Workout Totals: Distance12.348Time1:35:34.90Pace7:44.44
About 12 total. Did 4x200 on the track with Matthew with 200 recovery the target of 40 fast, 60 slow. We had to slow it down on the recoveries, but he kept the pace on the fast ones. William helped. Stephen quit in the middle of the third interval and earned a "bonus" - 2 more intervals. Otherwise easy runs. Julia felt like she was getting sick, ran only 2 miles. Benjamin did 8 in the canyon with 4 up and 4 down in 43:08 (up 22:58, down 20:10, last mile 4:45, the wind was stronger than usual).
Leg 1:Distance0.930Time7:43.80Pace8:18.71
Warm-up with the boys.
Leg 2:Distance0.992Time7:03.50Pace7:06.92
Workout with Matthew and William, part with Stephen.
Split 1:Distance0.124Time0:39.50Pace5:18.55 Cumilative:Distance0.124Time0:39.50Pace5:18.55
Split 2:Distance0.124Time1:00.30Pace8:06.29 Cumilative:Distance0.248Time1:39.80Pace6:42.42
Split 3:Distance0.124Time0:41.20Pace5:32.26 Cumilative:Distance0.372Time2:21.00Pace6:19.03
Split 4:Distance0.124Time1:02.70Pace8:25.65 Cumilative:Distance0.496Time3:23.70Pace6:50.69
Split 5:Distance0.124Time0:40.40Pace5:25.81 Cumilative:Distance0.620Time4:04.10Pace6:33.71
Split 6:Distance0.124Time1:08.10Pace9:09.19 Cumilative:Distance0.744Time5:12.20Pace6:59.62
Split 7:Distance0.124Time0:40.60Pace5:27.42 Cumilative:Distance0.868Time5:52.80Pace6:46.45
Split 8:Distance0.124Time1:10.70Pace9:30.16 Cumilative:Distance0.992Time7:03.50Pace7:06.92

Leg 3:Distance0.496Time3:43.50Pace7:30.60
Stephen's "bonus".
Split 1:Distance0.124Time0:40.20Pace5:24.19 Cumilative:Distance0.124Time0:40.20Pace5:24.19
Split 2:Distance0.124Time1:05.30Pace8:46.61 Cumilative:Distance0.248Time1:45.50Pace7:05.40
Split 3:Distance0.124Time0:41.60Pace5:35.48 Cumilative:Distance0.372Time2:27.10Pace6:35.43
Split 4:Distance0.124Time1:16.40Pace10:16.13 Cumilative:Distance0.496Time3:43.50Pace7:30.60

Leg 4:Distance0.930Time8:15.20Pace8:52.47
Back to the house.
Leg 5:Distance6.000Time44:52.90Pace7:28.82
Alone.
Leg 6:Distance3.000Time23:56.00Pace7:58.67
Part with Joseph, Jacob, and Julia, part alone.

Neon Crocs 3 Miles: 12.35

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

Thu, Sep 10, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.38	12.88

Fast Running Friend Workout - 2020-09-10 08:58:52
Workout Totals: Distance12.880Time1:40:51.50Pace7:49.84
Total of around 12. Joseph tried the dream mile workout, but just did not have it today. William and I did 609 meters in 1:58 with him, then I also ran a 400 in 78. Jacob is still off speed, healing his foot. Easy pace, more or less usual distances for everybody else.
Leg 1:Distance1.379Time11:02.10Pace8:00.13
Warm-up.
Leg 2:Distance0.380Time1:58.90Pace5:12.89
With William - part of Joseph's workout paced by Benjamin.
Leg 3:Distance0.621Time5:43.50Pace9:13.14
Recovery jog.
Leg 4:Distance0.250Time1:18.30Pace5:13.20
With Joseph and Benjamin.
Leg 5:Distance1.250Time10:55.60Pace8:44.48
Back the house with William.
Leg 6:Distance6.000Time44:29.60Pace7:24.93
Alone.
Leg 7:Distance3.000Time25:23.50Pace8:27.83
With Benjamin and Julia.

Neon Crocs 3 Miles: 12.88

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

Fri, Sep 11, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.00	1.00	0.00	12.06

Fast Running Friend Workout - 2020-09-11 08:39:29
Workout Totals: Distance12.060Time1:32:58.00Pace7:42.52
12 total. Paced Matthew to 6:14.3 mile PR on the track. William and Joseph helped me. Stephen started, but only lasted a lap before quitting. Matthew's splits were 92, 93, 95, 91. Benjamin did a mile pickup in 4:44. Otherwise, easy runs, usual distances.
Leg 1:Distance2.060Time17:22.10Pace8:25.87
Warm-up.
Leg 2:Distance1.000Time6:14.30Pace6:14.30
Matthew's mile record on the track.
Leg 3:Distance1.000Time8:36.20Pace8:36.20
Back to the house.
Leg 4:Distance5.000Time37:15.60Pace7:27.12
Alone.
Leg 5:Distance3.000Time23:29.80Pace7:49.93
With Benjamin.

Neon Crocs 3 Miles: 12.06

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

Sat, Sep 12, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	5.50	0.50	16.25

Fast Running Friend Workout - 2020-09-12 08:17:57
Workout Totals: Distance16.248Time2:01:05.20Pace7:27.14
16+ total. Did 3x2 down the canyon - 11:56, 11:31, 11:24. On the first one paced William while being a rabbit for the fox (Chad and Joseph, 1:00 back), and the hound (Benjamin, 2:00 back). The hound caught both the fox and the rabbit, while the fox caught the rabbit - Chad and Joseph 10:51, Benjamin 9:34. Jacob started with me and William, then picked it up in the last 0.5 (2:37), and ran 11:35. On the second interval, Chad and I started 1:30 ahead of Benjamin. He caught us with about 0.5 just as planned, and ran 9:33. Chad picked it up to 2:42, I picked it up to 2:51 for the last half, so Chad got 11:22, and I had 11:31. On the last one Benjamin blew by us before we reached 1.5 and finished with the course record of 9:21 (4:44, 4:37). Chad and I kicked in the last 0.5 in 2:41.9, and ended up with 11:24. Benjamin has tried this workout with 9:36 target several times without success, and it looked like it was just out of his reach. But now he made a breakthrough with 9:34, 9:33, 9:21, which actually averages to 9:29. Mary tried to run a mile PR but just did not have it. Bella did 400 in 2:20.9 without holding the hand, which I think is her new record. Stephen and Matthew ran easy. Jenny is recovering, now is able to run 4 miles a day at 8:00 pace.
Leg 1:Distance0.980Time8:02.80Pace8:12.65
Warm-up.
Leg 2:Distance2.000Time11:56.70Pace5:58.35
Interval 1.
Leg 3:Distance2.125Time18:04.20Pace8:30.21
Recovery.
Leg 4:Distance2.000Time11:31.60Pace5:45.80
Interval 2.
Leg 5:Distance2.125Time17:30.90Pace8:14.54
Recovery.
Leg 6:Distance2.000Time11:24.20Pace5:42.10
Interval 3.
Split 1:Distance1.500Time8:42.30Pace5:48.20 Cumilative:Distance1.500Time8:42.30Pace5:48.20
Split 2:Distance0.500Time2:41.90Pace5:23.80 Cumilative:Distance2.000Time11:24.20Pace5:42.10

Leg 7:Distance1.680Time15:42.80Pace9:21.19
Back to the car.
Leg 8:Distance0.088Time0:42.30Pace8:00.68
Mary's failed mile time trial.
Leg 9:Distance0.250Time2:20.90Pace9:23.60
Bella's 400.
Leg 10:Distance3.000Time23:48.80Pace7:56.27
With Benjamin.

Neon Crocs 3 Miles: 16.25

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

Sun, Sep 13, 2020

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. Come Follow Me lesson at home, then went to our ward for the Sacrament meeting.

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

Mon, Sep 14, 2020

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 - 2020-09-14 08:31:17
Workout Totals: Distance12.000Time1:35:58.10Pace7:59.84
12 total, easy runs, Benjamin did a mile pickup in 4:54.
Leg 1:Distance9.000Time1:09:41.10Pace7:44.57
Part alone, part with the kids.
Leg 2:Distance3.000Time26:17.00Pace8:45.67
With Benjamin and Julia.

Neon Crocs 3 Miles: 12.00

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

Tue, Sep 15, 2020

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

Fast Running Friend Workout - 2020-09-15 08:43:35
Workout Totals: Distance12.000Time1:26:33.10Pace7:12.76
12 total, easy runs for the kids, Benjamin did a mile pickup in 4:54, I needed to get back in time for a work meeting, so I decided to do a 6 mile tempo run with 1.5 up from 3 to 4.5, then back to the house - was able to get 37:27, about 6:14 average.
Leg 1:Distance3.000Time23:04.60Pace7:41.53
Part with Joseph and Jacob, part alone.
Leg 2:Distance6.000Time37:27.10Pace6:14.52
Tempo run, 1.5 up to 4.5, then back to the house.
Leg 3:Distance3.000Time26:01.40Pace8:40.47
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.00

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

Wed, Sep 16, 2020

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 - 2020-09-16 08:57:29
Workout Totals: Distance12.000Time1:34:54.50Pace7:54.54
12 total, easy pace, usual distances for the kids. Benjamin did 2x2, up in 11:19, down in 9:31.
Leg 1:Distance9.000Time1:09:29.10Pace7:43.23
Part with the kids, part alone.
Leg 2:Distance3.000Time25:25.40Pace8:28.47
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.00

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

Thu, Sep 17, 2020

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

Fast Running Friend Workout - 2020-09-17 09:17:25
Workout Totals: Distance12.000Time1:32:04.30Pace7:40.36
12 total. Did two mile pickups down the canyon to feel the 5 K pace. First one with Joseph, Jacob, Jenny, and William at William's 5 K pace in 5:56 (Jenny 5:58). Then With Joseph and Jacob at their 5 K pace. Joseph kicked in the last 100 and ran 5:21. Jacob and I just coasted and finished in 5:25.
Leg 1:Distance2.000Time16:00.80Pace8:00.40
Warm-up.
Leg 2:Distance1.000Time5:56.60Pace5:56.60
With Joseph, Jacob, William, and Jenny down the canyon.
Leg 3:Distance1.000Time8:30.10Pace8:30.10
Back up.
Leg 4:Distance1.000Time5:25.90Pace5:25.90
With Joseph and Jacob.
Leg 5:Distance4.000Time31:00.00Pace7:45.00
Part with Joseph and Jacob, part alone.
Leg 6:Distance3.000Time25:10.90Pace8:23.63
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.00

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

Fri, Sep 18, 2020

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 - 2020-09-18 09:37:06
Workout Totals: Distance8.000Time59:48.30Pace7:28.54
8 total. Reduced mileage for the kids. Taper for the 5 K tomorrow.
Leg 1:Distance8.000Time59:48.30Pace7:28.54
Part with the kids. part alone.

Brown Crocs 3 Miles: 8.00

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

Sat, Sep 19, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.11	3.11	0.00	3.11	16.33

Fast Running Friend Workout - 2020-09-19 07:52:36
Workout Totals: Distance16.321Time2:01:06.90Pace7:25.25
Pachev Family 5 K, 17:58, 7th place. Same usual down the Provo Canyon course for Nunn's Park, to the 800 N bridge. We had more people than before with a few friends joining. Results: Benjamin Pachev 15:17 John Hedengren 15:47 Albert Wint 15:57 Chad Robinson 17:03 Jacob Pachev 17:37 Joseph Pachev 17:57 Sasha Pachev 17:58 William Pachev 19:42 Jennifer Walker 20:35 Matthew Pachev 20:39 Nate Walker 21:45 Stephen Pachev 21:51 Julia Pachev 24:28 Sarah Pachev 25:38 Mary Pachev 31:47 Kate Graver 32:28 Jamie Graver 32:28 The combination of headwind and the smoke made the times slower. I think part of it was the physical slowdown, and part just losing motivation to push. Report on our runners: Benjamin - 4:47 for the first mile, heroic effort to run 4:52 in the second, and then he was just out of juice, and 5:08 was all he had. Jacob - decent performance for the conditions. Opened with 5:35, then 5:39, and toughed it out with 5:46 for the last mile running alone. Joseph - 5:35 in the first mile, then the second around 5:50, and the closing mile in around 5:55. Did not have it today. Myself - realized after about 0.75 into it that the conditions for one reason or another would not allow a fast time, and adjusted the pace. Mile splits 5:39, 5:51, 5:52. Happy was able to squeeze under 18:00. William - 6:10 for the first mile, then just did not have it and coasted. Jenny - was recovering from strep throat, so was running to test her strength. Ran more or less evenly. Was able to pull away from Matthew at the end. Matthew - had an awesome run, too bad the conditions were not ideal, missed his PR only by 2 seconds. 6:38, 6:40, 6:38. Nate - ran with Jenny to 1.75, then when Matthew passed him and started pulling away, fell back, but held off Stephen at the end. Stephen - ran the first mile with Matthew, then just did not have it. Julia - still recovering from her setbacks, and dealing with school work, but was able to run sub-8:00 pace. Sarah - decent performance for the conditions, and the lack of sleep the night before, to which she is sensitive. Mary - was not originally planning on running, but when she saw that Jamie's daughter Kate was running, she wanted to run it too. So they ran together at about 10:20 pace, then Benjamin and I returned to them, and Mary sped up to 8:10 pace for the last half mile. This was Mary's first 5 K, as well as Kate's.
Leg 1:Distance0.830Time6:50.60Pace8:14.70
Warm-up.
Leg 2:Distance3.107Time17:58.40Pace5:47.09
Race.
Split 1:Distance1.107Time6:14.60Pace5:38.39 Cumilative:Distance1.107Time6:14.60Pace5:38.39
Split 2:Distance1.000Time5:51.00Pace5:51.00 Cumilative:Distance2.107Time12:05.60Pace5:44.38
Split 3:Distance1.000Time5:52.80Pace5:52.80 Cumilative:Distance3.107Time17:58.40Pace5:47.09

Leg 3:Distance3.200Time27:57.60Pace8:44.25
Back up the canyon for the second heat.
Leg 4:Distance4.584Time32:28.30Pace7:05.02
Pacing the second heat.
Split 1:Distance3.107Time20:39.80Pace6:39.03 Cumilative:Distance3.107Time20:39.80Pace6:39.03
Matthew
Split 2:Distance0.137Time1:05.70Pace7:59.56 Cumilative:Distance3.244Time21:45.50Pace6:42.44
Nate
Split 3:Distance0.013Time0:06.10Pace7:49.23 Cumilative:Distance3.257Time21:51.60Pace6:42.70
Stephen
Split 4:Distance0.326Time2:36.50Pace8:00.06 Cumilative:Distance3.583Time24:28.10Pace6:49.74
Julia
Split 5:Distance0.147Time1:10.60Pace8:00.27 Cumilative:Distance3.730Time25:38.70Pace6:52.52
Sarah
Split 6:Distance0.768Time6:08.50Pace7:59.82 Cumilative:Distance4.498Time31:47.20Pace7:04.01
Mary
Split 7:Distance0.086Time0:41.10Pace7:57.91 Cumilative:Distance4.584Time32:28.30Pace7:05.02
Jamie and Kate.

Leg 5:Distance4.600Time35:52.00Pace7:47.83
Distance with Benjamin and Chad.

Brown Crocs 3 Miles: 16.32

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

Sun, Sep 20, 2020

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. Church at home.

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

Mon, Sep 21, 2020

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 - 2020-09-21 08:59:47
Workout Totals: Distance12.000Time1:34:04.20Pace7:50.35
12 total, did a mile pickup down the canyon in 5:32. Easy runs, usual distances for the kids. Benjamin did a mile pickup somewhere in 4:50 - 4:55 range.
Leg 1:Distance9.000Time1:08:55.60Pace7:39.51
Part with the kids, part alone.
Split 1:Distance5.980Time47:38.10Pace7:57.94 Cumilative:Distance5.980Time47:38.10Pace7:57.94
Split 2:Distance1.000Time5:32.20Pace5:32.20 Cumilative:Distance6.980Time53:10.30Pace7:37.06
Split 3:Distance2.020Time15:45.30Pace7:47.97 Cumilative:Distance9.000Time1:08:55.60Pace7:39.51

Leg 2:Distance3.000Time25:08.60Pace8:22.87
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.00

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

Tue, Sep 22, 2020

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 - 2020-09-22 09:10:11
Workout Totals: Distance12.000Time1:32:29.80Pace7:42.48
12 total, easy pace, Benjamin did a pickup, Julia ran only 2 miles due to school load.
Leg 1:Distance5.000Time39:23.00Pace7:52.60
With Jacob, part with other kids.
Leg 2:Distance4.000Time29:56.20Pace7:29.05
Alone.
Leg 3:Distance3.000Time23:10.60Pace7:43.53
With Benjamin.

Brown Crocs 3 Miles: 12.00

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

Wed, Sep 23, 2020

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 - 2020-09-23 08:55:36
Workout Totals: Distance12.000Time1:35:04.00Pace7:55.33
12 total, usual distances for the kids, did a mile pickup in 5:32 down the canyon. Benjamin did a 5 K up the canyon in 16:28 (5:21, 5:18, 5:16).
Leg 1:Distance9.000Time1:09:58.50Pace7:46.50
Part alone, part with the kids pushing a stroller.
Split 1:Distance7.210Time57:40.90Pace8:00.01 Cumilative:Distance7.210Time57:40.90Pace8:00.01
Split 2:Distance1.000Time5:32.20Pace5:32.20 Cumilative:Distance8.210Time1:03:13.10Pace7:42.01
Split 3:Distance0.790Time6:45.40Pace8:33.16 Cumilative:Distance9.000Time1:09:58.50Pace7:46.50

Leg 2:Distance3.000Time25:05.50Pace8:21.83
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.00

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

Thu, Sep 24, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.90	0.00	0.00	3.11	12.01

Fast Running Friend Workout - 2020-09-24 08:20:01
Workout Totals: Distance12.007Time1:30:37.70Pace7:32.88
Total of 12. Joseph and Matthew had sore throats, were on reduced mileage. William and Jacob ran in the Roadrunners cross country race 1.5 mile at Kiwani's park, Jacob won in 8:46, William was 10th in 9:30. Jane Hedengren, the girls winner in a separate heat ran faster than Jacob, though - 8:40. I was wondering after Saturday if my 17:58 was due to the headwind/smoke, or if it was just the new old man's high/low - depending on how you want to look at it. So I had Benjamin pace me through the same 5 K with the target of 18:00 but with the idea that if I felt strong in the last mile I would kick. I was able to close with 5:31, most of it thanks to 78 for the last quarter, and ended up with 17:43. So no, the old man is not that old yet.
Leg 1:Distance0.870Time7:03.50Pace8:06.78
Warm-up.
Leg 2:Distance3.107Time17:43.40Pace5:42.26
5 K
Split 1:Distance0.107Time0:38.00Pace5:55.14 Cumilative:Distance0.107Time0:38.00Pace5:55.14
Split 2:Distance1.000Time5:46.60Pace5:46.60 Cumilative:Distance1.107Time6:24.60Pace5:47.43
Split 3:Distance1.000Time5:47.40Pace5:47.40 Cumilative:Distance2.107Time12:12.00Pace5:47.41
Split 4:Distance1.000Time5:31.40Pace5:31.40 Cumilative:Distance3.107Time17:43.40Pace5:42.26

Leg 3:Distance5.030Time42:01.00Pace8:21.19
Distance with Benjamin.
Leg 4:Distance3.000Time23:49.80Pace7:56.60
With Stephen.

Brown Crocs 3 Miles: 12.01

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

Fri, Sep 25, 2020

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 - 2020-09-25 09:17:28
Workout Totals: Distance12.000Time1:32:16.30Pace7:41.36
12 total, easy pace. Joseph, William, and Matthew had sore throats, on reduced mileage. Otherwise usual distances.
Leg 1:Distance9.000Time1:07:24.30Pace7:29.37
Part with Jacob, part alone.
Leg 2:Distance3.000Time24:52.00Pace8:17.33
With Benjamin and Julia, part with Joseph and Jacob.

Brown Crocs 3 Miles: 12.00

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

Sat, Sep 26, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.25	0.00	1.75	1.00	17.00

Fast Running Friend Workout - 2020-09-26 08:11:47
Workout Totals: Distance17.000Time2:05:08.20Pace7:21.66
17 total. Did 3x2 down the canyon with Chad (first two with Jacob) playing rabbits for Benjamin. We had 1:45 head start. Benjamin's target was 10:00, ours was to run 6:00 until he catches us, then try to keep up with him to the finish. In the first two intervals, he caught us with a quarter to go as expected. However, only Chad and Jacob were able to go with him. I kicked, but all I had was 78 first time around, and 77 second time, while Benjamin hit 70/69 range finishing in 9:52 both times. On the second one, Jacob fell back a bit, but still ran around 72 for the last quarter. On the third one, Chad and I kicked with 0.5 to go, I ran 2:37, he had around 2:35. Benjamin blew past us with 200 to go as his last 0.25 was 66 with 9:43 for 2 miles. My times were 11:46, 11:45, 11:36. Joseph and Matthew were still on reduced mileage, but are feeling better. William's throat got worse, he did not run. Stephen was able to get in full distance.
Leg 1:Distance0.980Time8:31.40Pace8:41.84
Warm-up.
Leg 2:Distance2.000Time11:46.50Pace5:53.25
Interval 1.
Split 1:Distance1.750Time10:28.10Pace5:58.91 Cumilative:Distance1.750Time10:28.10Pace5:58.91
Split 2:Distance0.250Time1:18.40Pace5:13.60 Cumilative:Distance2.000Time11:46.50Pace5:53.25

Leg 3:Distance2.000Time16:12.80Pace8:06.40
Recovery.
Leg 4:Distance2.000Time11:45.20Pace5:52.60
Interval 2.
Split 1:Distance1.750Time10:28.10Pace5:58.91 Cumilative:Distance1.750Time10:28.10Pace5:58.91
Split 2:Distance0.250Time1:17.10Pace5:08.40 Cumilative:Distance2.000Time11:45.20Pace5:52.60

Leg 5:Distance2.000Time15:55.20Pace7:57.60
Recovery.
Leg 6:Distance2.000Time11:35.50Pace5:47.75
Interval 3.
Split 1:Distance1.500Time8:58.00Pace5:58.67 Cumilative:Distance1.500Time8:58.00Pace5:58.67
Split 2:Distance0.500Time2:37.50Pace5:15.00 Cumilative:Distance2.000Time11:35.50Pace5:47.75

Leg 7:Distance3.020Time25:41.40Pace8:30.40
Distance.
Leg 8:Distance3.000Time23:40.20Pace7:53.40
With Benjamin at night, part with Joseph.

Brown Crocs 3 Miles: 17.00

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

Sun, Sep 27, 2020

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. Church at home. Elder's Quorum meeting on Zoom with the lesson from the Sacred Grove.

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

Mon, Sep 28, 2020

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 - 2020-09-28 09:12:17
Workout Totals: Distance12.000Time1:34:54.90Pace7:54.57
Easy runs, 12 total, usual distances. Benjamin did a mile pickup.
Leg 1:Distance9.000Time1:09:58.20Pace7:46.47
Part with the kids, part alone.
Leg 2:Distance3.000Time24:56.70Pace8:18.90
With Benjamin and Julia, part with Joseph and Jacob.

Brown Crocs 3 Miles: 12.00

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

Tue, Sep 29, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.80	2.25	0.00	0.00	12.05

Fast Running Friend Workout - 2020-09-29 09:09:17
Workout Totals: Distance12.050Time1:35:38.20Pace7:56.20
12 total. Stephen attempted a mile time trial on the track, but it was going nowhere. So I stopped him and we went to plan B - he needs to regain his fitness. So we did a 2 mile tempo down the canyon with the target of 7:00 pace. He ran a steady 6:50 pace for the first 1.5, then closed with 1:38, and 1:27 and finished in 13:20. Total of 12 for me, usual distances for the kids, except for Benjamin - he felt an oncoming cold, and ran only 9 miles as a precaution.
Leg 1:Distance1.060Time8:34.20Pace8:05.09
With Stephen to the track.
Leg 2:Distance0.250Time1:37.20Pace6:28.80
Stephen's failed mile time trial.
Leg 3:Distance1.000Time8:26.00Pace8:26.00
Back to the house with Stephen.
Leg 4:Distance0.480Time4:11.00Pace8:42.92
In the canyon with Stephen.
Leg 5:Distance2.000Time13:20.50Pace6:40.25
Stephen's 2 mile tempo down the canyon.
Leg 6:Distance4.260Time33:55.10Pace7:57.72
Part with Stephen, part alone.
Leg 7:Distance3.000Time25:34.20Pace8:31.40
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.05

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

Wed, Sep 30, 2020

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

Fast Running Friend Workout - 2020-09-30 09:19:03
Workout Totals: Distance9.000Time1:06:33.20Pace7:23.69
12 total. Did a tempo run down the canyon, 2 miles in 11:33 (5:51, 5:42). Jacob and William ran 1 K cross-country at the Kiwani's park. Jacob got 3:04 winning his age division, William 3:28 third place in his age division.
Leg 1:Distance9.000Time1:06:33.20Pace7:23.69
Part with the kids, part alone.
Split 1:Distance4.980Time39:03.00Pace7:50.48 Cumilative:Distance4.980Time39:03.00Pace7:50.48
Split 2:Distance2.000Time11:33.80Pace5:46.90 Cumilative:Distance6.980Time50:36.80Pace7:15.07
Split 3:Distance2.020Time15:56.40Pace7:53.47 Cumilative:Distance9.000Time1:06:33.20Pace7:23.69

Fast Running Friend Workout - 2020-09-30 19:23:35
Workout Totals: Distance3.312Time26:59.50Pace8:08.98

Leg 1:Distance0.250Time2:23.30Pace9:33.20
With Bella.
Leg 2:Distance1.000Time8:28.60Pace8:28.60
With Benjamin and Mary.
Leg 3:Distance2.000Time15:45.80Pace7:52.90
With Benjamin and Julia.
Leg 4:Distance0.062Time0:21.80Pace5:51.61
With Sarah.

Brown Crocs 3 Miles: 12.00

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

Thu, Oct 01, 2020

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 - 2020-10-01 09:45:45
Workout Totals: Distance12.000Time1:34:36.60Pace7:53.05
12 total. Easy runs for everybody except Matthew - he did 2 miles down the canyon in 12:46 (6:24, 6:22, last 0.25 in 90).
Leg 1:Distance0.400Time3:31.70Pace8:49.25
Leg 2:Distance2.000Time12:46.90Pace6:23.45
With Matthew.
Leg 3:Distance6.600Time52:41.60Pace7:59.03
Part with Matthew, part with Joseph and Jacob, part alone.
Leg 4:Distance3.000Time25:36.40Pace8:32.13
With Julia and Benjamin.

Brown Crocs 3 Miles: 12.00

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

Fri, Oct 02, 2020

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 - 2020-10-02 09:03:14
Workout Totals: Distance12.250Time1:39:40.30Pace8:08.19
12.25 total, easy runs, usual distances.
Leg 1:Distance9.250Time1:13:55.40Pace7:59.50
Part with Benjamin, part alone, part with the younger boys.
Leg 2:Distance3.000Time25:44.90Pace8:34.97
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.25

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

Sat, Oct 03, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	5.25	0.75	16.00

Fast Running Friend Workout - 2020-10-03 07:14:32
Workout Totals: Distance16.000Time1:57:21.50Pace7:20.09
General Conference today, so we started earlier than usual to get our distance in. Total of 16 miles. Chad joined us again. We did 3x2 miles down the canyon playing rabbits for Benjamin with a 2:45 handicap, our target being 6:00 pace until we get caught, then kick, his target 5:00 pace. I ended up with 17:41/17:34 kicking in 1:15 for 0.25 on the first, and 2:34 for 0.5 on the second. Chad had 69/2:31. Joseph and Jacob did the first interval. Joseph started out hard, but then fell apart and I caught up to him. Jacob kicked in 69. Benjamin got 14:48/14:42 catching us both times.
Leg 1:Distance0.980Time8:16.70Pace8:26.84
Warm-up.
Leg 2:Distance3.000Time17:41.20Pace5:53.73
First interval.
Split 1:Distance2.750Time16:25.70Pace5:58.44 Cumilative:Distance2.750Time16:25.70Pace5:58.44
Split 2:Distance0.250Time1:15.50Pace5:02.00 Cumilative:Distance3.000Time17:41.20Pace5:53.73

Leg 3:Distance3.000Time25:05.80Pace8:21.93
Recovery.
Leg 4:Distance3.000Time17:34.30Pace5:51.43
Second interval.
Split 1:Distance2.500Time14:59.70Pace5:59.88 Cumilative:Distance2.500Time14:59.70Pace5:59.88
Split 2:Distance0.500Time2:34.60Pace5:09.20 Cumilative:Distance3.000Time17:34.30Pace5:51.43

Leg 5:Distance3.020Time23:51.30Pace7:53.94
Distance/cool-down.
Leg 6:Distance1.000Time9:02.40Pace9:02.40
With Benjamin, Stephen, Matthew, and Mary.
Leg 7:Distance2.000Time15:49.80Pace7:54.90
Same group without Mary.

Brown Crocs 3 Miles: 16.00

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

Sun, Oct 04, 2020

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

Day of rest. General Conference. Elder Holland's talk about adversity strengthened my resolve to keep running competitively as I get older. In order for your faith to grow, you need to experience some adversity and practice pushing through it. Running when you are older presents some challenges - especially when you remember what you could do when you were younger. So this will hopefully keep me from getting slack as I age.

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

Comments

From steve ash on Mon, Oct 05, 2020 at 16:58:53 from 67.2.72.245

I missed the talk by Elder Holland unfortunately. Great post Sasha!

From Mark on Sun, Oct 11, 2020 at 19:19:33 from 47.199.177.124

I will keep running too Sasha.

Mon, Oct 05, 2020

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 - 2020-10-05 08:58:49
Workout Totals: Distance12.000Time1:33:36.40Pace7:48.03
12 total, easy pace. The kids ran in the cross country meet in Payson. The distance was supposed to be 3 K, but ended up shorter, around 1.66 miles according to some GPS readings. Joseph won with 9:19, Jacob was second with 9:29, William ran 10:19, Matthew 10:54 winning the 10 and under heat. Stephen was second in that heat with 11:04.
Leg 1:Distance9.000Time1:09:50.50Pace7:45.61
Part alone, part with the kids.
Leg 2:Distance3.000Time23:45.90Pace7:55.30
With Benjamin.

Brown Crocs 3 Miles: 12.00

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

Tue, Oct 06, 2020

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 - 2020-10-06 09:20:26
Workout Totals: Distance12.000Time1:34:50.00Pace7:54.17
12 total, easy pace, usual distances.
Leg 1:Distance9.000Time1:09:09.50Pace7:41.06
Part alone, part with the kids.
Leg 2:Distance3.000Time25:40.50Pace8:33.50
With Benjamin and Julia, part with Joseph and Jacob.

Brown Crocs 3 Miles: 12.00

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

Wed, Oct 07, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.18	0.00	2.00	0.00	12.18

Fast Running Friend Workout - 2020-10-07 09:28:43
Workout Totals: Distance12.180Time1:34:07.10Pace7:43.64
12+ total. Did a workout with the boys. 2 miles down the canyon at 5:52 target with Joseph and Jacob kicking in the last 0.25. Joseph got 11:24 kicking in 69, Jacob 11:27 (72). I stayed with William and we finished in 11:42, which I think is a small course PR for him. Benjamin did 10 x 0.625 6 down, 4 up, down in the 2:57 - 3:01 range, up 3:07-3:16 range.
Leg 1:Distance0.980Time8:01.70Pace8:11.53
Warm up with Joseph, Jacob, and William.
Leg 2:Distance2.000Time11:42.70Pace5:51.35
With William, part with Joseph and Jacob.
Leg 3:Distance6.200Time48:35.60Pace7:50.26
Part with the kids, part alone.
Leg 4:Distance3.000Time25:47.10Pace8:35.70
With Benjamin and Julia, part with Joseph and Jacob.

Brown Crocs 3 Miles: 12.18

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

Thu, Oct 08, 2020

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 - 2020-10-08 09:14:09
Workout Totals: Distance12.000Time1:34:17.80Pace7:51.48
Easy runs, except for a short uphill sprint at the end of the morning run, total of 12.
Leg 1:Distance9.000Time1:08:31.80Pace7:36.87
Part with the kids, part alone.
Split 1:Distance8.845Time1:07:39.40Pace7:38.95 Cumilative:Distance8.845Time1:07:39.40Pace7:38.95
Split 2:Distance0.155Time0:52.40Pace5:38.06 Cumilative:Distance9.000Time1:08:31.80Pace7:36.87
Uphill sprint at the end.

Leg 2:Distance3.000Time25:46.00Pace8:35.33
With Benjamin and Julia, part with Joseph and Jacob.

Brown Crocs 3 Miles: 12.00

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

Fri, Oct 09, 2020

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

Fast Running Friend Workout - 2020-10-09 09:33:32
Workout Totals: Distance13.000Time1:45:41.00Pace8:07.77
Total of 13. Did a 2 mile tempo down the canyon with Matthew in 13:03, split 6:40, 6:23. Stephen started with us but then got dropped and finished in 13:40. Otherwise easy runs. Benjamin did a mile pickup in 4:44 down the canyon.
Leg 1:Distance0.480Time4:27.10Pace9:16.46
Warm-up.
Leg 2:Distance2.000Time13:03.10Pace6:31.55
Matthew's tempo run.
Leg 3:Distance6.520Time51:55.80Pace7:57.88
Part with Matthew and Stephen, part alone.
Leg 4:Distance4.000Time36:15.00Pace9:03.75
With Julia.

Brown Crocs 3 Miles: 13.00

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

Sat, Oct 10, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	5.25	0.75	16.25

Fast Running Friend Workout - 2020-10-10 08:05:05
Workout Totals: Distance16.250Time2:02:54.20Pace7:33.80
16+ total. Did a 6 mile tempo with Chad down the canyon with the target of roughly 6:00 until Benjamin catches us, and then hard to the finish. Benjamin started 5:00 behind us with the target of 5:00 pace, an aggressive target since he's never run it that fast. Joseph and Jacob ran the first 3 with us. We were speeding a bit, 17:52 at 3 miles, and 29:41. I was OK with that since this would give us some flexibility for the rabbit play - if Benjamin was right on target or slightly off, then we could help him cross over the edge by being feisty rabbits. But it turned out he did not need that help - he opened with 5:05, then 4:53, 4:54, and then was running very steady 74s (4:56). He passed us with about 0.85 left, and it was too far away from the finish for us to get feisty enough, though we did speed up, and ran the last 0.75 in 4:08, last mile in 5:36. Our total time was 35:17, 5:53 average. Benjamin ended up with 29:44, 4:57 average. Julia did 7:37 mile on the track and that seemed like was all she had that day, has not done a fast mile in a while, we need to help her get back in shape.
Leg 1:Distance3.350Time27:27.20Pace8:11.70
Warm-up with Chad, Joseph, Benjamin, and Jacob.
Leg 2:Distance6.000Time35:17.40Pace5:52.90
Tempo run with Chad playing rabbits for Benjamin, Joseph and Jacob with us for the first 3.
Split 1:Distance5.250Time31:08.70Pace5:55.94 Cumilative:Distance5.250Time31:08.70Pace5:55.94
Split 2:Distance0.750Time4:08.70Pace5:31.60 Cumilative:Distance6.000Time35:17.40Pace5:52.90

Leg 3:Distance3.850Time32:33.70Pace8:27.45
Cool-down with Benjamin and Chad.
Leg 4:Distance1.050Time10:17.80Pace9:48.38
With Mary (most of it), Julia, Benjamin, Stephen, and William to the track.
Leg 5:Distance1.000Time7:37.50Pace7:37.50
Paced Julia on the track throug the mile.
Leg 6:Distance1.000Time9:40.60Pace9:40.60
Back home.

Brown Crocs 3 Miles: 16.25

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

Sun, Oct 11, 2020

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. Come Follow Me lesson at home, then our ward Sacrament meeting in person, then Elder's Quorum via Zoom. Took Mary, Bella, and Leigha with Sarah for a walk in the evening. Mary practiced multiplication table.

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

Mon, Oct 12, 2020

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

Fast Running Friend Workout - 2020-10-12 09:06:42
Workout Totals: Distance12.050Time1:35:55.30Pace7:57.62
12 total, easy pace. Julia is on the mend, was able to run 7:20 mile on the track with a good kick at the end, so she had more. The kids ran in the 3 K Utah County Championship cross country meet in Spanish Fork. Joseph got 10:45 (won the age division), Jacob 10:47 (2nd), William 11:55 (3rd in his age division), Matthew 12:43 (first not only in his age division, but in the 9-10 as well), and Stephen had some back problems + mind problems and jogged in 14:32.
Leg 1:Distance9.000Time1:08:50.50Pace7:38.94
Part alone, part with the kids.
Leg 2:Distance1.050Time10:02.30Pace9:33.62
With Julia, Benjamin, William, Stephen, and Mary
Leg 3:Distance1.000Time7:20.00Pace7:20.00
Paced Julia on the track.
Leg 4:Distance1.000Time9:42.50Pace9:42.50
Back home.

Brown Crocs 3 Miles: 12.05

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

Tue, Oct 13, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.51	2.00	1.50	0.00	12.01

Fast Running Friend Workout - 2020-10-13 09:29:08
Workout Totals: Distance12.010Time1:35:23.40Pace7:56.55
12 total. Paced Stephen over 2 miles down the canyon for his redemption, he started OK, then mentally lost it, then regained his composure with 7 seconds behind pace (6:40), but narrowed it to 2 seconds with 200 to go, and then totally lost it and just stopped. So he is off treats until he redeems himself. Also, did 1.5 tempo at 5:52 pace down the canyon. Julia is doing well, we are doing a 7:30 target pace mile on the track with a kick if she has something more or less daily to see what this does for her.
Leg 1:Distance0.480Time4:12.40Pace8:45.83
Warm-up.
Leg 2:Distance2.000Time13:22.90Pace6:41.45
Stephen's 2 mile tempo.
Leg 3:Distance6.480Time51:23.80Pace7:55.90
More distance with 1.5 tempo down the canyon at the end.
Split 1:Distance4.880Time41:40.60Pace8:32.42 Cumilative:Distance4.880Time41:40.60Pace8:32.42
Split 2:Distance1.500Time8:47.90Pace5:51.93 Cumilative:Distance6.380Time50:28.50Pace7:54.69
Split 3:Distance0.100Time0:55.30Pace9:13.00 Cumilative:Distance6.480Time51:23.80Pace7:55.90

Leg 4:Distance1.050Time9:29.40Pace9:02.29
To the track with Julia.
Leg 5:Distance1.000Time7:21.90Pace7:21.90
Julia's mile.
Leg 6:Distance1.000Time9:33.00Pace9:33.00
Back home.

Brown Crocs 3 Miles: 12.01

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

Wed, Oct 14, 2020

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 - 2020-10-14 09:24:12
Workout Totals: Distance12.000Time1:32:38.70Pace7:43.22
Total of 12. Stephen redeemed himself with 13:05 2 miles down the canyon. Benjamin did 10x0.625 with 0.125 recovery down the canyon averaging 2:58.
Leg 1:Distance1.980Time15:02.10Pace7:35.61
Warm-up.
Leg 2:Distance2.000Time13:05.10Pace6:32.55
Stephen's redemption 2 miles down the canyon.
Leg 3:Distance5.020Time39:09.30Pace7:47.99
Part with Stephen, part alone.
Leg 4:Distance3.000Time25:22.20Pace8:27.40
With Julia.

Brown Crocs 3 Miles: 12.00

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

Thu, Oct 15, 2020

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

Fast Running Friend Workout - 2020-10-15 09:23:06
Workout Totals: Distance12.050Time1:34:29.00Pace7:50.46
12 total, easy runs.
Leg 1:Distance9.000Time1:09:09.70Pace7:41.08
Part alone, part with the kids.
Leg 2:Distance1.050Time9:05.10Pace8:39.14
To the track with Julia.
Leg 3:Distance1.000Time7:25.80Pace7:25.80
Julia's mile.
Leg 4:Distance1.000Time8:48.40Pace8:48.40
Back to the house.

Brown Crocs 3 Miles: 12.05

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

Fri, Oct 16, 2020

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 - 2020-10-16 09:18:26
Workout Totals: Distance8.000Time1:02:49.40Pace7:51.18
8 total, easy pace, reduced mileage for the kids, tapering for tomorrow's 5 K.
Leg 1:Distance8.000Time1:02:49.40Pace7:51.18
Part alone, part with the kids.

Brown Crocs 3 Miles: 8.00

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

Sat, Oct 17, 2020

Race: Pachev Family Provo Canyon 5 K (3.107 Miles) 00:17:35, Place overall: 5

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.08	3.11	0.00	3.11	17.30

Fast Running Friend Workout - 2020-10-17 07:48:17
Workout Totals: Distance4.507Time30:04.00Pace6:40.27
Pachev Family Provo Canyon 5 K, 17:35, 5th place. The conditions were better than a month ago. Results: Benjamin 15:17 Albert 15:45 PR Chad 16:55 PR Jacob 17:11 PR Dad 17:35 Jeff McClellan 17:35 Joseph 18:26 William 18:51 Stephen 20:08 PR Matthew 20:28 PR Bonnie 21:41 Julia 23:02 Sarah 25:32 Benjamin had a hard time getting going, and could not crack 4:52 pace. Part of it I think is colder temperatures, and not enough sleep, part maybe low adrenaline from school load. Jacob had a breakthrough race splitting 5:36, 5:33, 5:25. This was too much for Joseph, he made a move with 1 K to go to try to catch Jacob, and then just gave up and jogged in. I had a decent race. Jeff McClellan joined us and it just happened that him jogging a mile a day with his kids put him in about the same 5 K shape as me. I was surprised though, that I was able to outkick him, but I did run 80 for the last quarter, which is a good kick for me now. Jenny did not race today, as she had been sick and overloaded with school work. Julia showed she is on the mend, ran 23:02, almost a minute and a half improvement from last month. Sarah also had a decent race in spite of some challenges over the last week finishing in 25:32.
Leg 1:Distance1.400Time11:37.10Pace8:17.93
Leg 2:Distance3.107Time18:26.90Pace5:56.26
Split 1:Distance0.107Time0:37.00Pace5:45.79 Cumilative:Distance0.107Time0:37.00Pace5:45.79
Split 2:Distance2.000Time11:16.50Pace5:38.25 Cumilative:Distance2.107Time11:53.50Pace5:38.63
Split 3:Distance1.000Time5:41.60Pace5:41.60 Cumilative:Distance3.107Time17:35.10Pace5:39.59
Split 4:Distance0.000Time0:51.80Pace0:00.00 Cumilative:Distance3.107Time18:26.90Pace5:56.26

Fast Running Friend Workout - 2020-10-17 08:25:38
Workout Totals: Distance12.797Time1:39:08.20Pace7:44.81

Leg 1:Distance3.300Time27:40.20Pace8:23.09
Leg 2:Distance3.739Time25:32.00Pace6:49.74
Heat 2.
Split 1:Distance3.107Time20:28.50Pace6:35.40 Cumilative:Distance3.107Time20:28.50Pace6:35.40
Matthew.
Split 2:Distance0.152Time1:13.20Pace8:01.58 Cumilative:Distance3.259Time21:41.70Pace6:39.42
Bonny
Split 3:Distance0.167Time1:20.30Pace8:00.84 Cumilative:Distance3.426Time23:02.00Pace6:43.39
Julia.
Split 4:Distance0.313Time2:30.00Pace7:59.23 Cumilative:Distance3.739Time25:32.00Pace6:49.74
Sarah.

Leg 3:Distance2.758Time22:03.90Pace8:00.02
Back to the car with Benjamin and Chad.
Leg 4:Distance3.000Time23:52.10Pace7:57.37
With Benjamin.

Brown Crocs 3 Miles: 17.30

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

Sun, Oct 18, 2020

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. Church at home.

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

Mon, Oct 19, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.30	0.00	0.00	0.00	12.30

Fast Running Friend Workout - 2020-10-19 09:06:36
Workout Totals: Distance12.300Time1:39:28.80Pace8:05.27
12 total, easy runs, Benjamin did a mile pickup at sub-5:00, Julia did a 7:19 mile on the track.
Leg 1:Distance9.000Time1:09:51.30Pace7:45.70
Part alone, part with the kids.
Leg 2:Distance0.250Time2:41.10Pace10:44.40
With Bella.
Leg 3:Distance1.050Time9:51.60Pace9:23.43
With Julia.
Leg 4:Distance1.000Time7:19.00Pace7:19.00
With Julia.
Leg 5:Distance1.000Time9:45.80Pace9:45.80
With Julia.

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

Tue, Oct 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	0.00	0.00	1.00	12.05

Fast Running Friend Workout - 2020-10-20 09:48:27
Workout Totals: Distance12.050Time1:33:46.30Pace7:46.91
12 total, easy runs, did 5:54 mile uphill to the house at the end of the morning run. Benjamin did 4:55 from the mouth of the canyon to 1 mile from the house. William tried for the mile record on the track - paced by Benjamin - but only had 5:45.
Leg 1:Distance9.000Time1:06:37.70Pace7:24.19
Part alone, part with the kids.
Split 1:Distance8.000Time1:00:43.40Pace7:35.43 Cumilative:Distance8.000Time1:00:43.40Pace7:35.43
Split 2:Distance1.000Time5:54.30Pace5:54.30 Cumilative:Distance9.000Time1:06:37.70Pace7:24.19

Leg 2:Distance1.050Time9:56.70Pace9:28.29
With Julia.
Leg 3:Distance1.000Time7:32.80Pace7:32.80
With Julia.
Leg 4:Distance1.000Time9:39.10Pace9:39.10
With Julia.

Brown Crocs 3 Miles: 12.05

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

Wed, Oct 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	0.00	0.00	1.25	12.30

Fast Running Friend Workout - 2020-10-21 09:04:04
Workout Totals: Distance12.300Time1:38:54.60Pace8:02.49
12 total. Did a 1.25 pickup from 2 to 0.75 from the house in 7:12. Benjamin did the mile starting from the same spot in 4:53. Easy runs for the kids.
Leg 1:Distance9.000Time1:09:24.10Pace7:42.68
With Benjamin, part with the younger boys.
Split 1:Distance7.000Time55:47.70Pace7:58.24 Cumilative:Distance7.000Time55:47.70Pace7:58.24
Split 2:Distance1.250Time7:12.60Pace5:46.08 Cumilative:Distance8.250Time1:03:00.30Pace7:38.22
Split 3:Distance0.750Time6:23.80Pace8:31.73 Cumilative:Distance9.000Time1:09:24.10Pace7:42.68

Leg 2:Distance0.250Time2:25.90Pace9:43.60
With Bella.
Leg 3:Distance1.050Time10:02.20Pace9:33.52
With Julia.
Leg 4:Distance1.000Time7:20.00Pace7:20.00
With Julia.
Leg 5:Distance1.000Time9:42.40Pace9:42.40
With Julia.

Brown Crocs 3 Miles: 12.30

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

Thu, Oct 22, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.85	0.25	0.00	1.99	12.09

Fast Running Friend Workout - 2020-10-22 09:25:28
Workout Totals: Distance12.090Time1:34:36.20Pace7:49.50
12 total. William tried to get the mile record, but mentally did not have it. I did a 1.25 pickup like yesterday in 7:12. Benjamin did the mile in 4:53. Matthew ran 400 in 78.9. Julia is still doing her routine of 3 miles a day with 1 on the track at 7:30 pace and then a kick. On a good day she was able to close with 46-47 in the last 200.
Leg 1:Distance1.050Time8:46.10Pace8:21.05
To the track.
Leg 2:Distance0.248Time1:42.80Pace6:54.52
With Sarah and the boys.
Leg 3:Distance0.248Time1:24.10Pace5:39.11
William's failed mile time trial.
Leg 4:Distance0.248Time1:18.90Pace5:18.15
With Matthew.
Leg 5:Distance0.250Time2:07.20Pace8:28.80
A jog with the boys.
Leg 6:Distance0.496Time2:44.20Pace5:31.05
William's try 2.
Leg 7:Distance6.500Time50:19.90Pace7:44.60
Split 1:Distance4.500Time36:45.30Pace8:10.07 Cumilative:Distance4.500Time36:45.30Pace8:10.07
Split 2:Distance1.250Time7:12.90Pace5:46.32 Cumilative:Distance5.750Time43:58.20Pace7:38.82
Split 3:Distance0.750Time6:21.70Pace8:28.93 Cumilative:Distance6.500Time50:19.90Pace7:44.60

Leg 8:Distance1.050Time9:32.10Pace9:04.86
With Julia.
Leg 9:Distance1.000Time7:20.30Pace7:20.30
With Julia.
Leg 10:Distance1.000Time9:20.60Pace9:20.60
With Julia.

Brown Crocs 3 Miles: 12.09

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

Fri, Oct 23, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.85	0.00	0.00	0.99	11.84

Fast Running Friend Workout - 2020-10-23 09:43:00
Workout Totals: Distance11.842Time1:34:28.90Pace7:58.71
12 total. William tried the mile again, with a couple of false starts, then ran 5:49 in the afternoon. The plus of all of this is that he acknowledged the need to do workouts without complaining. Matthew ran an 800 PR of 2:53.8 (83, 90). Stephen did not quite have it today, but toughed it out and finished in 2:57.7. Julia was able to kick in 1:11 for the last 300 of her mile, and got 7:16.
Leg 1:Distance1.050Time8:33.30Pace8:08.86
Warm-up.
Leg 2:Distance0.000Time0:00.00Pace0:00.00
Leg 3:Distance0.248Time1:17.80Pace5:13.71
William try 1.
Leg 4:Distance0.250Time2:15.50Pace9:02.00
Recovery jog.
Leg 5:Distance0.248Time2:45.50Pace11:07.34
William try 2.
Leg 6:Distance0.496Time2:57.70Pace5:58.27
Matthew and Stephen - 800.
Split 1:Distance0.496Time2:53.80Pace5:50.40 Cumilative:Distance0.496Time2:53.80Pace5:50.40
Split 2:Distance0.000Time0:03.90Pace0:00.00 Cumilative:Distance0.496Time2:57.70Pace5:58.27

Leg 7:Distance6.500Time50:49.30Pace7:49.12
Distance, some alone, some with the kids.
Leg 8:Distance1.050Time9:07.60Pace8:41.52
With Julia.
Leg 9:Distance1.000Time7:16.50Pace7:16.50
With Julia.
Leg 10:Distance1.000Time9:25.70Pace9:25.70
With Julia.

Brown Crocs 3 Miles: 11.84

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

Sat, Oct 24, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.39	0.00	0.00	3.11	16.50

Fast Running Friend Workout - 2020-10-24 08:54:44
Workout Totals: Distance16.500Time2:05:13.10Pace7:35.34
Total of almost 17. Did a 5 K down the canyon on the same course. Chad, Joseph, Jacob, and I started 2:30 ahead of Benjamin. Our target was 18:00, his target was 15:00 - with the idea that he would pass us somewhere close to the finish. It was cold, and also the fire blockade made us lose about 3 seconds + whatever from broken rhythm. Benjamin ran 15:13 passing us with about quarter to go. Chad kicked and ran 17:48, I think, Jacob got 17:54, I got 17:57. Joseph scored another DNF after the first 1.25. William ran the first mile with us dropping back a bit in 5:50.
Leg 1:Distance2.643Time19:59.00Pace7:33.65
Warm-up.
Leg 2:Distance3.107Time17:57.90Pace5:46.93
5 K
Leg 3:Distance7.700Time1:00:26.50Pace7:50.97
Distance with Benjamin and Chad.
Leg 4:Distance1.050Time9:55.80Pace9:27.43
With Julia.
Leg 5:Distance1.000Time7:29.40Pace7:29.40
With Julia.
Leg 6:Distance1.000Time9:24.50Pace9:24.50
With Julia.

Brown Crocs 3 Miles: 16.50

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

Sun, Oct 25, 2020

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. Church at home.

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

Mon, Oct 26, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.41	0.00	0.00	0.00	11.41

Fast Running Friend Workout - 2020-10-26 15:31:21
Workout Totals: Distance11.408Time1:29:14.40Pace7:49.35
Easy runs, 11 total, slightly reduced distances for some of the kids as it was the first cold day. I believe it taking it easy the first few cold days as the immune system has not adjusted yet to the new temperatures.
Leg 1:Distance7.000Time52:23.00Pace7:29.00
Part alone, part with the kids.
Leg 2:Distance1.050Time9:22.70Pace8:55.90
To the track with Julia.
Leg 3:Distance1.000Time7:17.80Pace7:17.80
Julia's mile.
Leg 4:Distance1.000Time8:56.00Pace8:56.00
Back home with Julia.
Leg 5:Distance0.250Time2:22.90Pace9:31.60
With Bella.
Leg 6:Distance1.108Time8:52.00Pace8:00.14
With Mary.

Brown Crocs 3 Miles: 11.41

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

Tue, Oct 27, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.30	0.00	1.00	0.00	12.30

Fast Running Friend Workout - 2020-10-27 09:39:31
Workout Totals: Distance12.300Time1:35:42.00Pace7:46.83
12 total. A bit warmer today. Matthew and Stephen did a mile time trial. Stephen ran 6:13, Matthew 6:20. It was a good run for Stephen even though he was 4 seconds off the record. Matthew struggled today. William ran 5:58 starting with Matthew and Stephen, and kicking in the last 600. Joseph and Jacob pulled him. Benjamin did 4:43 mile pickup down the canyon.
Leg 1:Distance4.000Time29:56.70Pace7:29.18
Alone.
Leg 2:Distance4.000Time30:57.50Pace7:44.38
With Benjamin.
Leg 3:Distance1.050Time9:16.30Pace8:49.81
To the track.
Leg 4:Distance1.000Time6:20.50Pace6:20.50
Matthew and Stephen's mile time trial.
Split 1:Distance1.000Time6:13.40Pace6:13.40 Cumilative:Distance1.000Time6:13.40Pace6:13.40
Split 2:Distance0.000Time0:07.10Pace0:00.00 Cumilative:Distance1.000Time6:20.50Pace6:20.50

Leg 5:Distance2.000Time16:45.10Pace8:22.55
With William, part with other kids.
Leg 6:Distance0.250Time2:25.90Pace9:43.60
With Bella.

Brown Crocs 3 Miles: 12.30

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

Wed, Oct 28, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.05	0.00	2.00	0.00	12.05

Fast Running Friend Workout - 2020-10-28 09:49:12
Workout Totals: Distance12.050Time1:32:06.80Pace7:38.66
12 total. Did 2 miles from 3 to 1 from the house in 11:42. Benjamin 2 down the canyon in 9:56. The boys ran their normal mileage.
Leg 1:Distance6.000Time41:52.10Pace6:58.68
Alone.
Split 1:Distance3.000Time22:50.30Pace7:36.77 Cumilative:Distance3.000Time22:50.30Pace7:36.77
Split 2:Distance2.000Time11:42.80Pace5:51.40 Cumilative:Distance5.000Time34:33.10Pace6:54.62
Split 3:Distance1.000Time7:19.00Pace7:19.00 Cumilative:Distance6.000Time41:52.10Pace6:58.68

Leg 2:Distance3.000Time24:20.80Pace8:06.93
With the kids.
Leg 3:Distance1.050Time9:32.70Pace9:05.43
With Julia.
Leg 4:Distance1.000Time7:26.90Pace7:26.90
Julia's track mile.
Leg 5:Distance1.000Time8:54.30Pace8:54.30
Back home.

Brown Crocs 3 Miles: 12.05

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

Thu, Oct 29, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.55	0.00	0.00	0.00	12.55

Fast Running Friend Workout - 2020-10-29 09:51:47
Workout Totals: Distance12.550Time1:41:49.40Pace8:06.80
12.5 total. Usual distances for the kids. Easy pace.
Leg 1:Distance9.000Time1:10:56.10Pace7:52.90
With Benjamin, part with the younger boys.
Leg 2:Distance0.500Time5:00.40Pace10:00.80
With Bella.
Leg 3:Distance1.050Time9:32.20Pace9:04.95
With Julia to the track.
Leg 4:Distance1.000Time7:22.20Pace7:22.20
Julia's mile.
Leg 5:Distance1.000Time8:58.50Pace8:58.50
Back home.

Brown Crocs 3 Miles: 12.55

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

Fri, Oct 30, 2020

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 - 2020-10-30 10:05:27
Workout Totals: Distance8.000Time1:05:30.10Pace8:11.26
8 total, reduced mileage for the kids, tapering for the race tomorrow.
Leg 1:Distance8.000Time1:05:30.10Pace8:11.26
With kids.

Brown Crocs 3 Miles: 8.00

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

Sat, Oct 31, 2020

Race: Haunted Half Provo (13.109 Miles) 01:19:54, Place overall: 10

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.65	0.00	13.11	0.00	16.76

Fast Running Friend Workout - 2020-10-31 07:29:25
Workout Totals: Distance16.761Time1:50:25.40Pace6:35.29
Haunted Half, 1:19:54, 10th overall, 2nd master. Benjamin - 1:07:08, PR, 2nd place, as far as I know, new unofficial world record in Crocs. The course for the half and the 5 K was accurate this time, Jacob and I measured it with the Jones' counter. 5 K Jacob - 17:29 (loop course PR), 4th place William - 19:35 Stephen 22:32 Matthew 22:32 Benjamin had a great race. He had a minute on Jake Heslington after the first 6 miles. I am guessing Jake had not run a half before and was being overly cautious in the early miles. But then he started running 4:40s and caught Benjamin at around 10.5, then built a 32 second lead on him - even though though Benjamin was maintaining 5:15 on the flat parts of the course. As far as my race goes, something happened to me over the last year or so, and I lost my half endurance. I can run OK for about 6 miles, and I feel well within myself, but then something happens - it feels like the heart just cannot pump that hard for that long. Legs feel fine, breathing is fine too, but faster pace for some odd reason makes me feel like I am about to throw up and is not sustainable. I thought perhaps this is because in my training I do not do long tempos, but then I realized this is more related to aging that it is to training, though I think the training could hold this off to an extent.
Leg 1:Distance2.252Time18:01.20Pace8:00.11
Warm-up with Benjamin.
Leg 2:Distance13.109Time1:19:54.70Pace6:05.76
The race.
Split 1:Distance0.980Time5:38.70Pace5:45.61 Cumilative:Distance0.980Time5:38.70Pace5:45.61
Split 2:Distance0.980Time5:44.30Pace5:51.33 Cumilative:Distance1.960Time11:23.00Pace5:48.47
Split 3:Distance1.000Time5:50.80Pace5:50.80 Cumilative:Distance2.960Time17:13.80Pace5:49.26
Split 4:Distance0.980Time5:34.60Pace5:41.43 Cumilative:Distance3.940Time22:48.40Pace5:47.31
Split 5:Distance0.980Time5:42.10Pace5:49.08 Cumilative:Distance4.920Time28:30.50Pace5:47.66
Split 6:Distance1.000Time6:00.30Pace6:00.30 Cumilative:Distance5.920Time34:30.80Pace5:49.80
Split 7:Distance1.160Time7:22.10Pace6:21.12 Cumilative:Distance7.080Time41:52.90Pace5:54.93
Split 8:Distance0.920Time5:35.30Pace6:04.46 Cumilative:Distance8.000Time47:28.20Pace5:56.03
Split 9:Distance1.000Time6:07.30Pace6:07.30 Cumilative:Distance9.000Time53:35.50Pace5:57.28
Split 10:Distance1.000Time6:11.10Pace6:11.10 Cumilative:Distance10.000Time59:46.60Pace5:58.66
Split 11:Distance1.000Time6:17.10Pace6:17.10 Cumilative:Distance11.000Time1:06:03.70Pace6:00.34
Split 12:Distance1.000Time6:34.60Pace6:34.60 Cumilative:Distance12.000Time1:12:38.30Pace6:03.19
Split 13:Distance1.000Time6:35.80Pace6:35.80 Cumilative:Distance13.000Time1:19:14.10Pace6:05.70
Split 14:Distance0.109Time0:40.60Pace6:12.48 Cumilative:Distance13.109Time1:19:54.70Pace6:05.76

Leg 3:Distance1.150Time10:08.80Pace8:49.39
To the house.
Leg 4:Distance0.250Time2:20.70Pace9:22.80
With Bella.

Brown Crocs 3 Miles: 16.76

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

Sun, Nov 01, 2020

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. Church at home. Fast Sunday.

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

Mon, Nov 02, 2020

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 - 2020-11-02 08:40:03
Workout Totals: Distance12.060Time1:36:59.70Pace8:02.56
12 total, easy runs, Benjamin could only do 4 due to sore legs from the half.
Leg 1:Distance9.000Time1:09:53.90Pace7:45.99
Part with the kids, part alone.
Leg 2:Distance1.060Time9:24.80Pace8:52.83
With Julia.
Leg 3:Distance1.000Time7:38.00Pace7:38.00
With Julia.
Leg 4:Distance1.000Time10:03.00Pace10:03.00
With Julia.

Brown Crocs 3 Miles: 12.06

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

Tue, Nov 03, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.06	0.00	2.00	0.00	12.06

Fast Running Friend Workout - 2020-11-03 09:06:52
Workout Totals: Distance12.060Time1:34:35.70Pace7:50.62
Total of 12. Stephen and Matthew did a mile time trial, but did not have it - both ran 6:19.4. Julia was not feeling 100%, did only 2 miles. Then I ran the last mile of the day in 6:17 alone.
Leg 1:Distance1.060Time9:12.40Pace8:41.13
To the track.
Leg 2:Distance1.000Time6:19.40Pace6:19.40
Matthew and Stephen's mile time trial.
Leg 3:Distance7.000Time55:31.50Pace7:55.93
Part with the kids, part alone.
Leg 4:Distance3.000Time23:32.40Pace7:50.80
Part with Julia, part alone, did a pickup in the last mile.
Split 1:Distance2.000Time17:14.80Pace8:37.40 Cumilative:Distance2.000Time17:14.80Pace8:37.40
Split 2:Distance1.000Time6:17.60Pace6:17.60 Cumilative:Distance3.000Time23:32.40Pace7:50.80

Brown Crocs 3 Miles: 12.06

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

Wed, Nov 04, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.06	0.00	2.00	0.00	12.06

Fast Running Friend Workout - 2020-11-04 08:44:32
Workout Totals: Distance12.060Time1:33:09.80Pace7:43.50
12 total. Benjamin is back to normal mileage. William did 2 miles down the canyon in 11:28 (5:46, 5:42) which is a new record for him.
Leg 1:Distance3.000Time23:08.40Pace7:42.80
Part alone, part with the kids.
Leg 2:Distance2.000Time11:28.30Pace5:44.15
William's 2 miles. Paced him with Joseph and Jacob.
Leg 3:Distance4.000Time32:22.80Pace8:05.70
Part alone, part with the kids.
Leg 4:Distance1.060Time9:42.40Pace9:09.43
With Julia.
Leg 5:Distance1.000Time7:34.90Pace7:34.90
With Julia.
Leg 6:Distance1.000Time8:53.00Pace8:53.00
With Julia.

Brown Crocs 3 Miles: 12.06

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

Thu, Nov 05, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.12	0.00	1.00	0.25	12.37

Fast Running Friend Workout - 2020-11-05 08:55:26
Workout Totals: Distance12.366Time1:37:50.60Pace7:54.74
Total of 12. A day of mile records. Matthew ran 6:09.3, 5 second PR. Stephen finished with him, which is a repeat of his PR. Joseph ran 5:09.3, Jacob 5:12.0. Splits: Matthew/Stephen: 89, 93, 93, 92. Joseph: 72, 77, 78, 78 Jacob was in in contact in the first two laps, then I think had an 81. Benjamin paced them, William and I paced Stephen and Matthew. We did a rabbit chase. There was enough of a head start - about 300 meters - for the rabbits to survive - barely. Sarah ran 400 in 1:45.2. Benjamin and I paced Nate to 74.9 (splits 16, 18, 20, 20).
Leg 1:Distance1.060Time8:27.40Pace7:58.68
Warm-up.
Leg 2:Distance0.248Time1:45.20Pace7:04.19
400 with Sarah.
Leg 3:Distance0.250Time1:54.90Pace7:39.60
A jog.
Leg 4:Distance1.000Time6:09.30Pace6:09.30
Matthew and Stephen's mile time trial.
Leg 5:Distance6.500Time52:00.90Pace8:00.14
Part alone, part with the kids.
Leg 6:Distance1.060Time9:33.20Pace9:00.75
With Julia, Jenny, Nate, Joseph, Jacob, and Benjamin.
Leg 7:Distance1.000Time7:41.20Pace7:41.20
With Julia.
Leg 8:Distance0.248Time1:14.90Pace5:02.02
400 with Nate and Benjamin.
Leg 9:Distance1.000Time9:03.60Pace9:03.60
Back to the house.

Brown Crocs 3 Miles: 12.37

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

Fri, Nov 06, 2020

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 - 2020-11-06 09:29:11
Workout Totals: Distance12.250Time1:38:53.80Pace8:04.39
12 total. Easy runs. Benjamin did a mile pickup in 4:51 down the canyon.
Leg 1:Distance9.000Time1:12:31.00Pace8:03.44
Part alone, part with the kids. Reviewed the Haunted Half 5 K course for certification.
Leg 2:Distance0.250Time2:21.20Pace9:24.80
With Bella.
Leg 3:Distance1.000Time8:36.50Pace8:36.50
With Mary.
Leg 4:Distance2.000Time15:25.10Pace7:42.55
Alone.

Brown Crocs 3 Miles: 12.25

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

Sat, Nov 07, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.15	0.00	8.00	0.00	16.15

Fast Running Friend Workout - 2020-11-07 09:02:28
Workout Totals: Distance16.150Time1:56:39.80Pace7:13.42
16 total. Chad joined us. Did 2x4 down the canyon. Joseph and Jacob were with us on the first one. Jacob did OK, kicked with Chad at the end, ran 23:41. Joseph struggled, I stayed with him, but he was able to break 24:00. William ran 3 miles in 18:20, was with us for his first 1.75 or so, then dropped back. On the second one we had some headwind. I was having a hard time, and could only run 24:14. Chad was struggling even more, fell back after 2 miles, and ran somewhere around 25:00. Benjamin did well, first one in 19:58, second in 20:24 in spite of the wind.
Leg 1:Distance1.480Time12:05.90Pace8:10.47
Warm-up.
Leg 2:Distance4.000Time23:57.50Pace5:59.38
First interval.
Leg 3:Distance4.000Time33:11.30Pace8:17.82
Recovery.
Leg 4:Distance4.000Time24:14.30Pace6:03.57
Second interval.
Leg 5:Distance2.670Time23:10.80Pace8:40.90
To the car.

Brown Crocs 3 Miles: 16.15

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

Sun, Nov 08, 2020

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. Church at home.

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

Comments

From Burt on Tue, Nov 10, 2020 at 09:37:18 from 70.190.89.106

You'll be happy to know that I recently read Crime and Punishment.

From Jon on Tue, Nov 10, 2020 at 20:06:49 from 96.33.80.155

Burt, how long did that take? I've had it on my list for a while, along with War and Peace, the Brothers Karamazov, and Anna Karenina. Classics.

From Burt on Wed, Nov 11, 2020 at 08:54:34 from 98.161.146.237

Actually I listened to it on YouTube. Only took a couple of days. Pretty easy to follow.

Mon, Nov 09, 2020

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 - 2020-11-09 08:35:38
Workout Totals: Distance12.060Time1:32:40.50Pace7:41.07
12 total, easy pace, usual distances for the kids, Benjamin did a mile pickup in 4:47.
Leg 1:Distance9.000Time1:07:16.30Pace7:28.48
Alone.
Leg 2:Distance1.060Time8:55.60Pace8:25.28
With Julia.
Leg 3:Distance1.000Time7:25.60Pace7:25.60
With Julia.
Leg 4:Distance1.000Time9:03.00Pace9:03.00
With Julia.

Brown Crocs 3 Miles: 12.06

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

Tue, Nov 10, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.55	0.00	1.25	0.25	12.05

Fast Running Friend Workout - 2020-11-10 09:32:44
Workout Totals: Distance12.050Time1:34:34.90Pace7:50.95
12 total. Did 1.5 with Joseph and Jacob. I got 8:40, they had 8:35. We targeted 6:00 for the first 1.25 miles, then a kick. We were 4 seconds faster at 1.25, then they kicked in 69, I kicked in 74. Otherwise, usual distances for everybody, easy pace, mostly. Benjamin did a mile pickup in 4:59 down the canyon.
Leg 1:Distance9.000Time1:09:15.20Pace7:41.69
With Joseph and Jacob.
Split 1:Distance3.550Time28:03.80Pace7:54.31 Cumilative:Distance3.550Time28:03.80Pace7:54.31
Split 2:Distance1.250Time7:26.60Pace5:57.28 Cumilative:Distance4.800Time35:30.40Pace7:23.83
Split 3:Distance0.250Time1:14.10Pace4:56.40 Cumilative:Distance5.050Time36:44.50Pace7:16.53
Split 4:Distance3.950Time32:30.70Pace8:13.85 Cumilative:Distance9.000Time1:09:15.20Pace7:41.69

Leg 2:Distance1.050Time8:47.00Pace8:21.90
With Julia.
Leg 3:Distance1.000Time7:29.70Pace7:29.70
With Julia.
Leg 4:Distance1.000Time9:03.00Pace9:03.00
With Julia.

Brown Crocs 3 Miles: 12.05

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

Wed, Nov 11, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.30	0.00	0.00	0.00	12.30

Fast Running Friend Workout - 2020-11-11 09:32:34
Workout Totals: Distance12.300Time1:40:08.10Pace8:08.46
12 total. Easy runs for everybody except Benjamin. He tried 10x0.625 workout, but after 4 his back tightened up and he could not open up his stride to run the right pace, so he stopped at that point. Also Julia did a mile in 7:25, which is in the range of fast for her right now.
Leg 1:Distance9.000Time1:10:51.10Pace7:52.34
Part with the kids, part alone.
Leg 2:Distance0.250Time2:27.00Pace9:48.00
With Bella.
Leg 3:Distance1.050Time10:07.70Pace9:38.76
With Julia.
Leg 4:Distance1.000Time7:25.40Pace7:25.40
With Julia.
Leg 5:Distance1.000Time9:16.90Pace9:16.90
With Julia.

Brown Crocs 3 Miles: 12.30

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

Thu, Nov 12, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.06	0.00	1.00	1.00	12.06

Fast Running Friend Workout - 2020-11-12 10:15:09
Workout Totals: Distance12.052Time1:32:54.60Pace7:42.55
12 total. Benjamin paced Joseph and Jacob in 2x800 with full recovery. The target was 2:24. Jacob did 2:23.2, 2:23.8. Joseph was leading in the first one, but then with 100 to go Jacob started pulling ahead, and Joseph just gave up, finished in 2:26, and then would not do the second interval. I paced William, Stephen, and Matthew in the same workout. First one with Stephen and Matthew (2:57), then next one with William (2:45), then next one with Stephen and Matthew (2:58, Stephen had 2:57), and then the last one with William in 2:44. It was cold and I felt sluggish. I think the boys felt the same - except for Jacob - either that, or he is just strong and can hit the target regardless of the temperature. Julia had an upset stomach, so she ran only 2 miles.
Leg 1:Distance5.000Time36:48.80Pace7:21.76
Alone.
Leg 2:Distance1.060Time8:29.60Pace8:00.75
To the track.
Leg 3:Distance0.498Time2:57.90Pace5:57.23
800 with Stephen and Matthew.
Leg 4:Distance0.250Time2:21.80Pace9:27.20
Recovery.
Leg 5:Distance0.498Time2:45.20Pace5:31.73
800 with William.
Leg 6:Distance0.250Time2:13.20Pace8:52.80
Recovery.
Leg 7:Distance0.498Time2:58.10Pace5:57.63
800 with Stephen and Matthew.
Leg 8:Distance0.250Time2:27.70Pace9:50.80
Recovery.
Leg 9:Distance0.498Time2:44.10Pace5:29.52
800 with William.
Leg 10:Distance1.250Time11:13.70Pace8:58.96
With William.
Leg 11:Distance2.000Time17:54.50Pace8:57.25
With Julia and Benjamin.

Brown Crocs 3 Miles: 12.05

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

Fri, Nov 13, 2020

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 - 2020-11-13 09:38:39
Workout Totals: Distance12.000Time1:33:35.80Pace7:47.98
12 total, easy runs.
Leg 1:Distance9.000Time1:09:49.20Pace7:45.47
Part with the kids, part alone.
Leg 2:Distance3.000Time23:46.60Pace7:55.53
With Benjamin.

Brown Crocs 3 Miles: 12.00

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

Sat, Nov 14, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.30	0.00	8.00	0.00	16.30

Fast Running Friend Workout - 2020-11-14 09:56:38
Workout Totals: Distance16.300Time1:59:13.30Pace7:18.85
Total of 16. Did 2x4 miles down the canyon, first one with Joseph and Jacob in 24:05, second alone in 23:37. Benjamin did the rabbit chase with 3 minute handicap, 20:47, 20:46, first time he caught us, second time I was able to hold him off. The conditions were cold and windy, so we wore pants. In the first one, we were on track for sub-6:00, but then Joseph started struggling in the last mile, so we ran the fastest he could handle. In the second one, I surprised myself. My splits were 6:00, 5:51, 5:54, 5:52. Last week in warmer weather wearing shorts and with what appeared to be less wind I ran only 24:14 on the second interval. So adjusting for the pants, and also using Benjamin as a benchmark for the conditions compared to last week, this indicates an improvement of 15 seconds per mile over the last week for the second interval. Where did it come from? Possibly a result of my last supplement experiment. In my recent halves I have been experiencing a weird weakness in the last 6 miles. It felt like the heart not being strong enough to pump. I began to wonder if this was some kind of age-related hormonal decline. So I decided to try Testogen. The name sounds suspect for obvious reasons, but it is actually a plain herbal supplement with a fancy eye-brow raising name. I have also been taking ashwagandha for the last few years, and I feel it has been holding off the decline. So with Testogen added to my regular ashwagandha, something happened. During the workout, I was actually not feeling either super-energetic or motivated - some of it may have just been the cold weather and the wind in combination of thinking about having to do 16 miles in it. In the first interval, after running the first mile in 6:06, I thought things were not going to go well. But then I felt strong in the subsequent miles. However, I saw most of the difference in the second interval. I was not motivated at the start, but then I noticed that gusts of headwind did not make me feel as discouraged as they normally do - I was quickly getting back up to pace once the gust was over. The heart felt stronger, and was doing its job. I kept waiting for the blow-up, but it never happened. So maybe Testogen in combination with ashwagandha is doing something for me after all. We will see what happens in the next few months.
Leg 1:Distance1.480Time12:15.90Pace8:17.23
Warm-up.
Leg 2:Distance4.000Time24:05.60Pace6:01.40
First interval - with Joseph and Jacob.
Leg 3:Distance4.150Time35:21.20Pace8:31.13
Recovery with Benjamin.
Leg 4:Distance4.000Time23:37.10Pace5:54.27
Second interval - alone.
Leg 5:Distance2.670Time23:53.50Pace8:56.89
Cool-down/distance with Benjamin.

Brown Crocs 3 Miles: 16.30

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

Sun, Nov 15, 2020

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. Church at home.

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

Mon, Nov 16, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.81	0.00	0.00	0.25	12.06

Fast Running Friend Workout - 2020-11-16 09:10:57
Workout Totals: Distance12.060Time1:36:34.90Pace8:00.51
Total of 12, mostly easy runs. Benjamin did his usual pickup at sub-5:00. Jacob and I did a quarter pickup down the canyon in 75.8.
Leg 1:Distance9.000Time1:10:39.90Pace7:51.10
With the kids taking turns.
Split 1:Distance5.730Time45:50.60Pace8:00.03 Cumilative:Distance5.730Time45:50.60Pace8:00.03
Split 2:Distance0.250Time1:15.80Pace5:03.20 Cumilative:Distance5.980Time47:06.40Pace7:52.64
With Jacob.
Split 3:Distance3.020Time23:33.50Pace7:48.05 Cumilative:Distance9.000Time1:10:39.90Pace7:51.10

Leg 2:Distance1.060Time9:35.00Pace9:02.45
With Julia and Benjamin.
Leg 3:Distance1.000Time7:16.70Pace7:16.70
With Julia and Benjamin.
Leg 4:Distance1.000Time9:03.30Pace9:03.30
With Julia and Benjamin.

Brown Crocs 3 Miles: 12.06

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

Tue, Nov 17, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	4.00	0.00	12.50

Fast Running Friend Workout - 2020-11-17 09:24:59
Workout Totals: Distance12.500Time1:32:50.80Pace7:25.66
12+ total, 4 mile tempo down the canyon with Joseph and Jacob. Joseph struggled again, almost quit in the third mile, but then I talked him into not quitting and he sped up to 5:57 in the last mile. This is the first time lately that I was able to coaxing him into a sub-6:00 at the end of 4. For some reason he struggles a lot with this workout, which is why we keep doing it. Benjamin did his mile pickup. Otherwise regular runs - well, I suppose Benjamin's mile pickup on an easy day has become part of his regular routine as well.
Leg 1:Distance1.480Time12:27.50Pace8:25.07
With Joseph and Jacob.
Leg 2:Distance4.000Time24:05.00Pace6:01.25
Tempo run with Joseph and Jacob down the canyon.
Leg 3:Distance3.710Time28:18.90Pace7:37.92
Part with Joseph and Jacob, part alone.
Leg 4:Distance0.250Time2:25.90Pace9:43.60
With Bella.
Leg 5:Distance1.060Time9:23.20Pace8:51.32
With Julia, Benjamin, William, Stephen, and Mary.
Leg 6:Distance1.000Time7:15.10Pace7:15.10
With Julia and William.
Leg 7:Distance1.000Time8:55.20Pace8:55.20
Back to the house with William, Stephen, Julia, and Benjamin.

Brown Crocs 3 Miles: 12.50

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

Wed, Nov 18, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.86	0.00	1.12	0.00	11.98

Fast Running Friend Workout - 2020-11-18 08:56:52
Workout Totals: Distance8.923Time1:09:38.00Pace7:48.23
12 total. Did a workout with Stephen and Matthew. The rules of the workout were run 1000 in 3:45 or faster, then you are done. If not, you get a "bonus" 600 at the same pace, and if you are not holding the pace for 600, then you get a "bonus" 400. Matthew was lagging behind by 1 second at 600, but kicked and made up the difference hitting the target. Stephen DNF'ed after the first lap. Then he tried again twice, but mentally did not have it. So he earned a treat moratorium. William helped me pace Matthew. Benjamin did 10x0.625 in the canyon alternating directions every 2, with 6 down and 4 up. He kept the average on the down at around 3:00, and 3:05 on the up. The difference was smaller than usual due to a strong wind blowing into the canyon. Other kids ran easy.
Leg 1:Distance0.930Time8:03.20Pace8:39.57
Warm-up.
Leg 2:Distance0.621Time3:45.60Pace6:03.29
1000 with Matthew.
Leg 3:Distance0.125Time1:06.20Pace8:49.60
Recovery.
Leg 4:Distance0.124Time1:33.70Pace12:35.65
Stephen's failed 1000.
Leg 5:Distance0.373Time2:20.70Pace6:17.21
Stephen's failed 1000 try 2.
Leg 6:Distance6.750Time52:48.60Pace7:49.42
Part with Stephen and Matthew, part alone.

Fast Running Friend Workout - 2020-11-18 21:37:26
Workout Totals: Distance3.060Time25:40.30Pace8:23.37

Leg 1:Distance1.060Time9:20.80Pace8:49.06
With Benjamin and Julia.
Leg 2:Distance1.000Time7:12.30Pace7:12.30
With Benjamin and Julia.
Leg 3:Distance1.000Time9:07.20Pace9:07.20
With Benjamin and Julia.

Brown Crocs 3 Miles: 11.98

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

Thu, Nov 19, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.99	0.00	0.62	0.75	12.36

Fast Running Friend Workout - 2020-11-19 09:29:53
Workout Totals: Distance12.356Time1:38:26.40Pace7:58.02
12 total. Stephen redeemed himself with a 3:44.3 1000. I was going to have William do the same workout with the 3:25 target, but he mentally was not into it, so I had him target a time that was faster than Stephen's, and he ended up with 3:40.7. Benjamin paced Joseph and Jacob in the same workout. Their target was 3:00. Jacob hit the target with 3:00.2, Joseph fell back and ran 3:01.5, but Benjamin had mercy on him due to the wind, and did not have him run the "bonus" 600. Benjamin also did a mile pickup in 4:57 down the canyon.
Leg 1:Distance0.930Time8:06.50Pace8:43.12
Warm-up.
Leg 2:Distance0.621Time3:44.30Pace6:01.19
Stephen's redemption 1000.
Leg 3:Distance0.124Time1:05.70Pace8:49.84
A jog.
Leg 4:Distance0.621Time3:40.70Pace5:55.39
William's 1000.
Leg 5:Distance6.750Time53:43.20Pace7:57.51
Part with the younger boys, part with Benjamin.
Split 1:Distance4.985Time39:40.00Pace7:57.43 Cumilative:Distance4.985Time39:40.00Pace7:57.43
Split 2:Distance0.125Time0:37.50Pace5:00.00 Cumilative:Distance5.110Time40:17.50Pace7:53.09
Split 3:Distance1.640Time13:25.70Pace8:11.28 Cumilative:Distance6.750Time53:43.20Pace7:57.51

Leg 6:Distance0.250Time2:22.40Pace9:29.60
With Bella.
Leg 7:Distance1.060Time8:59.60Pace8:29.06
With Julia.
Leg 8:Distance1.000Time7:27.10Pace7:27.10
With Julia.
Leg 9:Distance1.000Time9:16.90Pace9:16.90
With Julia.

Brown Crocs 3 Miles: 12.36

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

Fri, Nov 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.25	0.00	0.00	0.00	13.25

Fast Running Friend Workout - 2020-11-20 09:19:01
Workout Totals: Distance13.250Time1:48:14.20Pace8:10.13
Total of 13, easy runs. Benjamin did a mile pickup.
Leg 1:Distance9.000Time1:11:15.50Pace7:55.06
With the kids taking turns.
Leg 2:Distance0.250Time2:30.40Pace10:01.60
With Bella.
Leg 3:Distance4.000Time34:28.30Pace8:37.08
With Jenny and Benjamin.

Brown Crocs 3 Miles: 13.25

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

Sat, Nov 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.30	0.00	8.00	0.00	16.30

Fast Running Friend Workout - 2020-11-21 08:58:23
Workout Totals: Distance16.300Time1:55:00.20Pace7:03.33
16+ total. Chad joined us today. We did 2x4 down the canyon again. It was cold, but the wind was friendly. On the first one, Benjamin ran 19:55 passing us shortly after the 3 mile mark. Joseph struggled again, but less than before, and was able to run 23:50 with the closing mile in 5:56. Chad and Jacob pulled ahead at the end by a couple of seconds, I stayed with Joseph. William joined us at the 1 mile mark. His target was 3 miles. He made it on pace to a bit after 1, then fell back, but did not completely give up, and finished 3 miles in 18:27. On the second one, I experienced what I believe to be the wonders of Testogen again. The first mile was 5:56, and did not feel super easy. Then the wonders began - 5:45, 5:46, 5:35 with the last quarter in 79 - that one I felt took me over the edge, I felt like was about to throw up, but I could do it. Last 5 K was around 17:44 - wearing winter clothes with 10 miles in my legs already, 5 of them at a tempo workout pace. The fastest 5 K I've run fresh this year in shorts on that same course is 17:28. We will see if any of those wonders will show in the Thanksgiving race. Chad finished maybe half a second ahead of me - I lost contact in the last 50 meters dodging bikers, and was not strong enough to shift gears and fully regain it in that short amount of space. Benjamin did very well also on the second interval - 19:39 with the last mile in 4:46. He passed us around the 3.5 mark. This is his 4 mile course PR, I believe.
Leg 1:Distance1.480Time12:03.20Pace8:08.65
Warm-up.
Leg 2:Distance4.000Time23:50.90Pace5:57.73
With Chad, Joseph, and Jacob, part with William.
Leg 3:Distance4.150Time33:55.00Pace8:10.36
With Chad and Benjamin.
Leg 4:Distance4.000Time23:02.10Pace5:45.52
With Chad.
Leg 5:Distance2.670Time22:09.00Pace8:17.75
With Chad and Benjamin.

Brown Crocs 3 Miles: 16.30

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

Sun, Nov 22, 2020

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. Come Follow Me lesson at home, then went to the physical church for the first time in a while. We self-quaranteened due to Jenny and Nate's postive test, and Sarah's loss of the sense of smell earlier.

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

Mon, Nov 23, 2020

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

Fast Running Friend Workout - 2020-11-23 09:06:28
Workout Totals: Distance12.050Time1:36:57.30Pace8:02.76
12 total, easy runs. Benjamin did 4:55 mile pickup down the canyon.
Leg 1:Distance9.000Time1:11:50.10Pace7:58.90
With the kids taking turns.
Leg 2:Distance1.050Time9:05.90Pace8:39.90
With Nate, Jenny, and Julia.
Leg 3:Distance1.000Time7:21.20Pace7:21.20
With Jenny and Julia.
Leg 4:Distance1.000Time8:40.10Pace8:40.10
With Nate, Jenny, and Julia.

Brown Crocs 3 Miles: 12.05

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

Tue, Nov 24, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.25	0.25	12.00

Fast Running Friend Workout - 2020-11-24 09:18:28
Workout Totals: Distance12.000Time1:32:24.90Pace7:42.07
12 total. Did 1.5 with Joseph and Jacob with the target of 6:00 for 1.25 and then a kick. Joseph and I kicked in 72.7, Jacob did 69.
Leg 1:Distance9.000Time1:10:06.00Pace7:47.33
With the kids, pickup with Joseph and Jacob.
Split 1:Distance5.550Time44:43.40Pace8:03.50 Cumilative:Distance5.550Time44:43.40Pace8:03.50
Split 2:Distance1.250Time7:28.50Pace5:58.80 Cumilative:Distance6.800Time52:11.90Pace7:40.57
Split 3:Distance0.250Time1:12.70Pace4:50.80 Cumilative:Distance7.050Time53:24.60Pace7:34.55
Split 4:Distance1.950Time16:41.40Pace8:33.54 Cumilative:Distance9.000Time1:10:06.00Pace7:47.33

Leg 2:Distance3.000Time22:18.90Pace7:26.30
Alone.

Brown Crocs 3 Miles: 12.00

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

Wed, Nov 25, 2020

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 - 2020-11-25 08:59:24
Workout Totals: Distance8.000Time1:01:43.90Pace7:42.99
Taper for Earn Your Turkey tomorrow. 8 miles for me and Benjamin, easy pace, reduced distances for the kids.
Leg 1:Distance8.000Time1:01:43.90Pace7:42.99
Part with the kids, part alone.

Brown Crocs 3 Miles: 8.00

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

Thu, Nov 26, 2020

Race: Earn Your Turkey (3.952 Miles) 00:23:44, Place overall: 16, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.34	0.00	1.00	4.36	12.70

Fast Running Friend Workout - 2020-11-26 07:19:51
Workout Totals: Distance12.699Time1:32:40.90Pace7:17.90
Earn Your Turkey, 4 miles officially (really 3.95), 23:44, 16th place. Top Results: 1 1206 M Michael Ottesen M Provo 19:17.8 4:49 25 1 M Open 2 1204 A Adam Hendrickson M Ogden 19:40.0 4:55 25 2 M Open 3 871 B Benjamin Pachev M Orem 20:08.3 5:02 21 3 M Open 4 1047 D Dustin Bybee M Alpine 20:14.0 5:04 38 4 M Open 5 944 B Braden Meyers M Orem 21:19.0 5:20 20 5 M Open 6 1026 C Chad Douglas M Lindon 21:34.7 5:24 21 1 M 19-24 7 1040 P Payton Riggs M Orem 22:02.8 5:31 23 2 M 19-24 8 851 W Wesley Porter M Orem 22:06.9 5:32 29 1 M 25-29 9 1257 S Summer Allen F 22:24.9 5:36 1 F Open 10 1251 T Tyson Raff M 23:06.5 5:47 25 2 M 25-29 11 874 J Joseph Pachev M Orem 23:13.0 5:48 15 1 M 15-18 12 867 J Jacob Pachev M Orem 23:15.2 5:49 14 1 M 12-14 13 985 D David Taylor M Mapleton 23:16.0 5:49 52 1 M 50-54 14 984 T Tawny Bybee F Alpine 23:22.6 5:51 34 2 F Open 15 1203 J Jackie Hendrickson F Ogden 23:42.8 5:56 24 3 F Open 16 868 A Alexander Pachev M Orem 23:44.9 5:56 47 1 M 45-49 17 1254 T Thomas Moore M 23:52.8 5:58 15 2 M 15-18 Races: 4 miles: Benjamin - 3rd overall, 20:08 - started out too fast going for the glory, then paid for it, but still pulled off a course PR + a turkey. Joseph - 23:13, course PR, 1st in 15-18, turkey, good race, good pacing. Jacob - 23:15, course PR, struggled towards the end, but toughed it out, 1st in 12-14, turkey. Dad - 23:44, 1st in 45-49, turkey, thanks to David Taylor being too old. Did not feel good from the start for some reason, tried to run the target pace for 23:00 for the first 2 miles or so, then just could not do it, lost it mentally, but once Jackie Hendrickson caught me, I was able to regroup, toughen up, and run with her to the finish. Looking at the splits, I think we had a stronger canyon headwind going along the Center street this year. Nate - 27:44 - first time racing 4 miles. He has progressed a lot since he started running. Jenny - 28:32, good result for recovering from COVID. The actual infection did not seem to have hit her too bad, but then there was a long term fall out with difficulty breathing and chest pain on her runs. Julia - 32:07, decent time considering her struggles this year, and managed to win the 15-18 age division, turkey. Sarah - 35:20 - was hoping to run faster, was not happy when she finished, but then ended up winning the 40-44 age division and a turkey for the first time. Leigha - 100 meters, 0:57. Had a foot injury prior to the race, wore a cast for three weeks, just recently had it taken off, so could not quite go as fast, but still managed to go under 60 seconds. Bella: 400 meters - 2:16, 1st place in girls 3-4, turkey. 800 meters: Mary 3:54, 2nd in girls 5-6, pie. Matthew 2:58, 1st in boys 7-8, turkey. Would have been faster if he had not started out the first 200 on pace for 2:30. 1 mile: Stephen 6:05, 1st in boys 9-10. Very good run except for the last 400. But at least he had very solid first 0.75, which is better than he has done for a while. We just need to work learning how not to settle as the finish approaches and fatigue sets on and on enduring 100% to the end. William - 5:49. Maya Bybee, Dustin and Tawny's daughter was in the race, which gave William some serious motivation, but it lasted just long enough to put enough of a gap on her to feel safe. She ended up outkicking Stephen, though, and finishing in 6:02.
Leg 1:Distance1.674Time13:23.70Pace8:00.11
Warm-up.
Leg 2:Distance5.252Time35:25.60Pace6:44.72
My race + back to Sarah and with her.
Split 1:Distance0.463Time2:39.10Pace5:43.63 Cumilative:Distance0.463Time2:39.10Pace5:43.63
Split 2:Distance0.492Time2:57.30Pace6:00.37 Cumilative:Distance0.955Time5:36.40Pace5:52.25
Split 3:Distance0.485Time2:52.30Pace5:55.26 Cumilative:Distance1.440Time8:28.70Pace5:53.26
Split 4:Distance0.499Time2:52.20Pace5:45.09 Cumilative:Distance1.939Time11:20.90Pace5:51.16
Split 5:Distance0.484Time3:00.50Pace6:12.93 Cumilative:Distance2.423Time14:21.40Pace5:55.51
Split 6:Distance0.492Time3:12.10Pace6:30.45 Cumilative:Distance2.915Time17:33.50Pace6:01.41
Split 7:Distance0.485Time2:57.10Pace6:05.15 Cumilative:Distance3.400Time20:30.60Pace6:01.94
Split 8:Distance0.552Time3:13.80Pace5:51.09 Cumilative:Distance3.952Time23:44.40Pace6:00.43
Split 9:Distance1.300Time11:41.20Pace8:59.38 Cumilative:Distance5.252Time35:25.60Pace6:44.72

Leg 3:Distance0.100Time0:48.20Pace8:02.00
Jogging around.
Leg 4:Distance0.060Time0:57.50Pace15:58.33
Leigha.
Leg 5:Distance0.248Time2:16.50Pace9:10.40
Bella.
Leg 6:Distance0.365Time3:54.70Pace10:43.01
Matthew and Mary.
Split 1:Distance0.248Time2:58.50Pace11:59.76 Cumilative:Distance0.248Time2:58.50Pace11:59.76
Matthew.
Split 2:Distance0.117Time0:56.20Pace8:00.34 Cumilative:Distance0.365Time3:54.70Pace10:43.01
Mary.

Leg 7:Distance1.000Time6:05.40Pace6:05.40
Stephen.
Leg 8:Distance4.000Time29:49.30Pace7:27.32
With Benjamin.
Split 1:Distance3.845Time28:56.50Pace7:31.63 Cumilative:Distance3.845Time28:56.50Pace7:31.63
Split 2:Distance0.155Time0:52.80Pace5:40.65 Cumilative:Distance4.000Time29:49.30Pace7:27.32
Pickup on the uphill.

Brown Crocs 3 Miles: 12.70

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

Fri, Nov 27, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.56	0.00	0.00	0.00	12.56

Fast Running Friend Workout - 2020-11-27 13:24:28
Workout Totals: Distance12.560Time1:38:50.00Pace7:52.13
With Benjamin, taking turns with different kids and Julia.
Leg 1:Distance12.560Time1:38:50.00Pace7:52.13

Brown Crocs 3 Miles: 12.56

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

Sat, Nov 28, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.06	0.00	0.00	3.11	15.17

Fast Running Friend Workout - 2020-11-28 10:20:52
Workout Totals: Distance15.170Time1:53:25.50Pace7:28.62
Utah USATF Cross country championship. 2K Matthew, 8:08.7, 2nd in 7-8, outkicked by Cooper Hurl, 8:06. 3K Stephen, 12:24.9, 7th - was headed for 5th, then got lost with 100 meters to the finish. William, 11:13.4, 8th - decent race, improvement, but we still have a lot to work on. 4 K Jacob, 13:54.8, 2nd place. Cole Jameson dropped him around half way, he struggled after that, but was able to hold off Simon Barlow at the end and keep his position. The pattern in the last few races has been that he struggles in the second half of the race. This might just be growth related - the speed comes before the endurance. 5 K Benjamin 15:52.7 - got beat by Sam Nelson 15:42.5, but overall very good result considering that he did not really take the race very seriously and ran it in Crocs (we normally do not run on grass in Crocs). Joseph - 18:41.0, 4th in 15-18, I got to watch him from a few seconds behind, and liked how he ran it. Dad: 18:51.1, felt better than on Thursday, more competitive.
Leg 1:Distance0.402Time3:12.90Pace7:59.85
Jogging.
Leg 2:Distance1.100Time8:09.10Pace7:24.64
Matthew.
Leg 3:Distance1.600Time12:14.80Pace7:39.25
Girls 9-10.
Leg 4:Distance1.600Time12:25.10Pace7:45.69
Stephen.
Leg 5:Distance1.460Time11:27.30Pace7:50.75
Girls 11-12.
Leg 6:Distance1.430Time11:16.30Pace7:52.94
William.
Leg 7:Distance2.100Time17:03.60Pace8:07.43
With Benjamin.
Leg 8:Distance1.770Time13:57.10Pace7:52.94
Jacob.
Leg 9:Distance0.601Time4:48.40Pace7:59.87
More jogging + strides.
Leg 10:Distance3.107Time18:50.90Pace6:03.98
5 K race.

Brown Crocs 3 Miles: 15.17

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

Sun, Nov 29, 2020

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, church at home.

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

Mon, Nov 30, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.23	0.00	0.00	0.00	13.23

Fast Running Friend Workout - 2020-11-30 09:23:03
Workout Totals: Distance13.230Time1:49:28.40Pace8:16.48
Easy runs, 13+ total.
Leg 1:Distance9.000Time1:11:42.80Pace7:58.09
With the kids taking turns, part alone, I think.
Leg 2:Distance1.060Time9:32.70Pace9:00.28
With Julia.
Leg 3:Distance1.000Time7:20.40Pace7:20.40
With Julia.
Leg 4:Distance1.000Time9:34.80Pace9:34.80
With Julia.
Leg 5:Distance0.170Time1:48.10Pace10:35.88
With Mary and Ashlyn.
Leg 6:Distance1.000Time9:29.60Pace9:29.60
With William and Ashlyn.

Brown Crocs 3 Miles: 13.23

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

Tue, Dec 01, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.00	0.00	1.24	13.36

Fast Running Friend Workout - 2020-12-01 09:36:06
Workout Totals: Distance13.363Time1:48:00.50Pace8:04.96
13 total, did 2000 on the track with William in 7:24. Benjamin did 12 with a sub-5:00 pickup down the canyon.
Leg 1:Distance7.000Time55:52.50Pace7:58.93
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:Distance1.060Time8:49.60Pace8:19.62
With William.
Leg 3:Distance1.243Time7:24.40Pace5:57.52
With William.
Leg 4:Distance1.000Time9:09.80Pace9:09.80
With William.
Leg 5:Distance1.060Time10:00.50Pace9:26.51
With Julia and Benjamin.
Leg 6:Distance1.000Time7:26.40Pace7:26.40
With Julia and Benjamin.
Leg 7:Distance1.000Time9:17.30Pace9:17.30
With Julia and Benjamin.

Brown Crocs 3 Miles: 13.36

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

Wed, Dec 02, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.62	0.00	1.24	0.50	12.36

Fast Running Friend Workout - 2020-12-02 09:54:15
Workout Totals: Distance12.359Time1:39:47.80Pace8:04.49
Total of 12. Did 2000 with Stephen and Matthew on the track. Stephen got 7:55.8, Matthew 8:01.2. Matthew had knee pain in the last lap which slowed him down. He finished, but it was so bad that he could not run home. Julia did 2x400 87.9, 91.4. Benjamin did 5x1.25 in the canyon alternating down and up, 5:55, 6:40, 5:51, 6:36, 5:54.
Leg 1:Distance7.000Time54:58.80Pace7:51.26
With Joseph and Jacob, part with William.
Leg 2:Distance1.060Time8:59.30Pace8:28.77
To the track.
Leg 3:Distance1.243Time8:01.20Pace6:27.13
With Matthew, Stephen ran ahead in the last lap.
Leg 4:Distance1.060Time9:47.80Pace9:14.53
With Benjamin and Julia.
Leg 5:Distance0.248Time1:27.90Pace5:54.44
With Benjamin and Julia.
Leg 6:Distance0.500Time5:30.60Pace11:01.20
With Benjamin and Julia.
Leg 7:Distance0.248Time1:31.40Pace6:08.55
With Benjamin and Julia.
Leg 8:Distance1.000Time9:30.80Pace9:30.80
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.36

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

Thu, Dec 03, 2020

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 - 2020-12-03 09:14:31
Workout Totals: Distance12.000Time1:32:07.30Pace7:40.61
12 total. Benjamin paced Joseph and Jacob in a 2000 on the track. The target was 6:40. They ran 78, 79, 82. Then Jacob struggled a lot and fell back to a bit under 90 pace and finished in 6:58, Joseph held on better running 83, 84 and finished in 6:46.
Leg 1:Distance9.000Time1:10:16.60Pace7:48.51
Part with the kids, part alone.
Leg 2:Distance3.000Time21:50.70Pace7:16.90
Alone.

Brown Crocs 3 Miles: 12.00

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

Fri, Dec 04, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.06	0.00	0.00	0.00	13.06

Fast Running Friend Workout - 2020-12-04 09:30:13
Workout Totals: Distance13.060Time1:45:08.40Pace8:03.03
Total of 13 for me, easy runs, mostly. Julia ran 7:11 mile, Ashlyn ran a PR of 8:57.
Leg 1:Distance9.000Time1:11:01.50Pace7:53.50
With the kids taking turns.
Leg 2:Distance1.000Time8:57.30Pace8:57.30
With Bonnie, and Ashlyn, part with Stephen and Mary.
Leg 3:Distance1.060Time9:11.50Pace8:40.28
With Benjamin, Bonnie, and Julia.
Leg 4:Distance1.000Time7:11.50Pace7:11.50
With Benjamin, Bonnie, and Julia.
Leg 5:Distance1.000Time8:46.60Pace8:46.60
With Benjamin, Bonnie, and Julia.

Brown Crocs 3 Miles: 13.06

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

Sat, Dec 05, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.30	0.00	8.00	0.00	16.30

Fast Running Friend Workout - 2020-12-05 09:00:00
Workout Totals: Distance16.300Time1:53:35.80Pace6:58.15
16+ total. Chad joined us today. We did 2x4 down the canyon. It was colder than 2 weeks ago, and we did have some nice tailwind in the first 2 miles. The last two were neutral in the first interval, and headwind in the second. William did the first 3 miles of the first interval with us in 17:52.7. Joseph developed some knee pain in the last mile, and fell back. We tried to resuscitate him for the first half mile, then realized it was hopeless, and got back to pace. Jacob kicked at the end and ran 23:45. Chad pulled ahead of me by a second or so as I struggled with the need to go to the bathroom and finished in 23:50. Benjamin caught us and ran 19:50. In the second interval things were going great in the first two miles - 5:51, 5:45, but then at around 2.5 we hit headwind, and ran 5:53, 5:52 (Chad was a couple of seconds faster over the last 200) - 23:21 for me. Benjamin battled the headwind and managed 19:54.
Leg 1:Distance1.230Time10:11.60Pace8:17.24
Warm-up.
Leg 2:Distance4.000Time23:50.00Pace5:57.50
First interval.
Leg 3:Distance4.150Time33:34.90Pace8:05.52
Recovery.
Leg 4:Distance4.000Time23:21.00Pace5:50.25
Second interval.
Leg 5:Distance2.920Time22:38.30Pace7:45.17
Cool-down/distance.

Brown Crocs 3 Miles: 16.30

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

Sun, Dec 06, 2020

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, some meetings at home. Fast Sunday.

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

Mon, Dec 07, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.56	0.00	0.00	0.50	12.06

Fast Running Friend Workout - 2020-12-07 09:31:46
Workout Totals: Distance12.056Time1:39:36.90Pace8:15.76
12 total. Benjamin and I paced Julia in 2x400 - she got 84.0, 89.3. Benjamin also did a mile pickup at a bit sub-5:00. Otherwise easy runs for everybody.
Leg 1:Distance9.000Time1:12:38.30Pace8:04.26
With the kids taking turns.
Leg 2:Distance1.060Time9:03.50Pace8:32.74
With Benjamin and Julia.
Leg 3:Distance0.248Time1:24.00Pace5:38.71
With Benjamin and Julia.
Leg 4:Distance0.500Time5:35.00Pace11:10.00
With Benjamin and Julia.
Leg 5:Distance0.248Time1:29.30Pace6:00.08
With Benjamin and Julia.
Leg 6:Distance1.000Time9:26.80Pace9:26.80
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.06

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

Tue, Dec 08, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.81	0.00	0.00	1.24	12.05

Fast Running Friend Workout - 2020-12-08 09:57:32
Workout Totals: Distance12.053Time1:35:53.10Pace7:57.32
12 total. Easy runs for the kids except Julia and William. I paced William to a 2000 PR on the track - 7:18.3. Julia ran the first lap in 87 (we had 86), and the last lap in about 92 (we had 87). Benjamin did a mile pickup in 4:47.
Leg 1:Distance7.000Time55:58.00Pace7:59.71
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:Distance1.060Time9:11.40Pace8:40.19
With William and Julia.
Leg 3:Distance1.243Time7:18.30Pace5:52.61
William's 2000.
Leg 4:Distance2.750Time23:25.40Pace8:31.05
Part with William and Julia, part alone.

Brown Crocs 3 Miles: 12.05

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

Wed, Dec 09, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.00	1.24	0.00	12.30

Fast Running Friend Workout - 2020-12-09 09:46:41
Workout Totals: Distance12.303Time1:36:32.70Pace7:50.84
Total of 12. Did 2000 with Stephen in 7:47.1. This is his new PR. Matthew did not feel up to it, just did the warm-up and cool down. Easy runs for everybody else except Benjamin. He did 3x2 miles in the canyon alternating down and up. 9:50, 11:14, 9:30.
Leg 1:Distance7.000Time56:00.90Pace8:00.13
With Joseph and Jacob, part with William.
Leg 2:Distance1.060Time9:05.00Pace8:34.15
Warm-up with Stephen and Matthew.
Leg 3:Distance1.243Time7:47.10Pace6:15.78
Stephen's 2000.
Leg 4:Distance3.000Time23:39.70Pace7:53.23
Part with Stephen and Matthew, part alone.

Brown Crocs 3 Miles: 12.30

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

Thu, Dec 10, 2020

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

Fast Running Friend Workout - 2020-12-10 09:40:18
Workout Totals: Distance13.160Time1:43:38.20Pace7:52.51
13 total. Benjamin paced Joseph and Jacob in a 2000. The target was 6:50. Jacob did well, was able to run the last two laps in 80,80, got 6:46. Joseph could not keep up, then did his Joseph thing stopping with 5 meters to go. Ashlyn ran 8:43, her new PR.
Leg 1:Distance9.000Time1:08:25.90Pace7:36.21
Part with the kids, part alone.
Leg 2:Distance0.040Time0:21.50Pace8:57.50
Mary's false start.
Leg 3:Distance1.000Time8:43.50Pace8:43.50
With Stephen and Ashlyn.
Leg 4:Distance1.060Time9:31.00Pace8:58.68
With Julia and Matthew.
Leg 5:Distance1.000Time7:24.60Pace7:24.60
With Julia and Matthew.
Leg 6:Distance1.060Time9:11.70Pace8:40.47
With Julia and Matthew.

Brown Crocs 3 Miles: 13.16

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

Fri, Dec 11, 2020

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 - 2020-12-11 09:37:20
Workout Totals: Distance12.200Time1:36:12.80Pace7:53.18
12 total, mostly easy runs, Benjamin did his pickup uphill and surprisingly got 4:55, which is his uphill mile PR.
Leg 1:Distance9.000Time1:11:53.80Pace7:59.31
With the kids taking turns.
Leg 2:Distance0.200Time2:24.10Pace12:00.50
Mary's false start.
Leg 3:Distance3.000Time21:54.90Pace7:18.30
Alone.

Brown Crocs 3 Miles: 12.20

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

Sat, Dec 12, 2020

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 - 2020-12-12 14:08:17
Workout Totals: Distance16.000Time2:00:26.40Pace7:31.65
16 total. We got a good amount of snow, but enough melted to be able to do something. So I did 2x2 down the canyon with Joseph and Jacob. William joined us for the first one, which we ran in 11:56. On the second one, Joseph was struggling. I gave him a challenge to beat William's time from the first interval, and he flipped out, and just stopped with 600 to go. Then Jacob and I picked it up. I ran the last 0.25 in 80 and got 11:51. Jacob pulled away from me, and got 75 - 11:46. Benjamin did a 6 mile tempo on an out and back course from the house in 32:35 (16:46, 15:49), 5:26 avg, total of 16 miles as well. Easy runs for everybody else.
Leg 1:Distance5.000Time38:29.70Pace7:41.94
With Benjamin.
Leg 2:Distance1.000Time8:02.40Pace8:02.40
Warm-up with William, Joseph, and Jacob.
Leg 3:Distance2.000Time11:56.90Pace5:58.45
first interval - with William, Joseph, and Jacob.
Leg 4:Distance2.000Time16:48.10Pace8:24.05
Recovery.
Leg 5:Distance2.000Time11:51.30Pace5:55.65
second interval - with Jacob and Joseph, most of it.
Leg 6:Distance2.000Time16:31.70Pace8:15.85
With Benjamin.
Leg 7:Distance2.000Time16:46.30Pace8:23.15
With Jenny, Nate, and Julia.

Brown Crocs 3 Miles: 16.00

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

Sun, Dec 13, 2020

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. Church at home.

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

Mon, Dec 14, 2020

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 - 2020-12-14 09:43:24
Workout Totals: Distance12.060Time1:38:40.00Pace8:10.88
12 total. Got snow. Easy runs for everybody, mostly. Benjamin did a mile pickup on the track in 4:57. Julia ran 7:10, her best time in a while.
Leg 1:Distance9.000Time1:13:28.00Pace8:09.78
With the kids taking turns.
Leg 2:Distance1.060Time9:16.80Pace8:45.28
With Julia and Benjamin.
Leg 3:Distance1.000Time7:10.60Pace7:10.60
With Julia.
Leg 4:Distance1.000Time8:44.60Pace8:44.60
With Julia and Benjamin.

Brown Crocs 3 Miles: 12.06

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

Tue, Dec 15, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.00	0.00	1.24	12.30

Fast Running Friend Workout - 2020-12-15 09:41:32
Workout Totals: Distance12.303Time1:39:48.20Pace8:06.73
12 total. Did progression 2000 with William, target 94,92,90,88,86, actual 95,89,89,89,86. Julia did the first 600 with us in 2:20. Benjamin played a rabbit chase starting with us with the goal to lap us, and he made it with 7:27 for 2400. Easy runs for everybody else.
Leg 1:Distance9.000Time1:13:37.30Pace8:10.81
With the kids taking turns.
Leg 2:Distance1.060Time9:22.90Pace8:51.04
With Julia.
Leg 3:Distance1.243Time7:28.90Pace6:01.14
2000 with William, Julia ran the first 600.
Leg 4:Distance1.000Time9:19.10Pace9:19.10
With Julia.

Brown Crocs 3 Miles: 12.30

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

Wed, Dec 16, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.06	0.50	12.06

Fast Running Friend Workout - 2020-12-16 09:29:01
Workout Totals: Distance12.058Time1:36:21.20Pace7:59.45
12 total. Stephen did a mile time trial, was doing great, opened in 87,93 but then mentally lost it and ended up with 6:14. Matthew ran the last 800 with him, and then wanted to run another interval, so I had him run an 800 which he did in 2:58. Benjamin did 3x2 in the canyon up in 10:40, down 9:55, then up in 10:34. Very good workout considering that the ground was partially covered with snow, and he wore winter clothes. Then he also paced Joseph and Jacob through a 2000 on the track in 6:46, all laps in 82, last one in 78.
Leg 1:Distance4.000Time32:38.70Pace8:09.68
With Joseph, Jacob, and William.
Leg 2:Distance1.060Time9:20.20Pace8:48.49
With Matthew and Stephen.
Leg 3:Distance1.000Time6:14.50Pace6:14.50
With Stephen.
Leg 4:Distance0.498Time2:58.30Pace5:58.03
With Matthew.
Leg 5:Distance1.000Time9:15.40Pace9:15.40
Back to the house with Stephen and Matthew.
Leg 6:Distance3.000Time25:14.30Pace8:24.77
With Julia.
Leg 7:Distance1.500Time10:39.80Pace7:06.53
Alone.

Brown Crocs 3 Miles: 12.06

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

Thu, Dec 17, 2020

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 - 2020-12-17 08:49:38
Workout Totals: Distance12.000Time1:40:24.10Pace8:22.01
12 total. Snow. Easy runs. Benjamin did a pickup down the canyon at sub-5:00.
Leg 1:Distance9.000Time1:13:19.70Pace8:08.86
With the kids taking turns.
Leg 2:Distance1.000Time9:04.70Pace9:04.70
With Ashlyn, Mary, Benjamin, and Julia.
Leg 3:Distance2.000Time17:59.70Pace8:59.85
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.00

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

Fri, Dec 18, 2020

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 - 2020-12-18 09:26:14
Workout Totals: Distance12.060Time1:39:32.90Pace8:15.27
12 total, easy runs.
Leg 1:Distance9.000Time1:13:03.00Pace8:07.00
With the kids taking turns.
Leg 2:Distance1.060Time9:27.50Pace8:55.38
With Julia.
Leg 3:Distance1.000Time7:29.90Pace7:29.90
With Julia.
Leg 4:Distance1.000Time9:32.50Pace9:32.50
With Julia.

Brown Crocs 3 Miles: 12.06

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

Sat, Dec 19, 2020

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 - 2020-12-19 08:12:30
Workout Totals: Distance16.000Time1:57:44.60Pace7:21.54
Total of 16. Did 2x2 down the canyon, 11:53/11:48 with Chad, Joseph, and Jacob. William did the first interval with us. Bonnie made it to about 1 K in the first interval. Stephen did not even make it that far. Benjamin did 3x2 up 11:14, down 9:57, up 11:07. Said he was too frozen to go faster. The temperature was 21 F with mild wind.
Leg 1:Distance5.000Time38:13.10Pace7:38.62
Reconnaissance warm-up with Chad and Benjamin.
Leg 2:Distance1.000Time8:09.60Pace8:09.60
Warm-up with Joseph, Jacob, William, Stephen, and Bonnie.
Leg 3:Distance2.000Time11:53.40Pace5:56.70
With Chad, Joseph, Jacob, and William. Bonnie and Stephen for the first little bit.
Leg 4:Distance2.000Time15:53.40Pace7:56.70
Recovery.
Leg 5:Distance2.000Time11:48.30Pace5:54.15
With Chad, Joseph, and Jacob - second interval.
Leg 6:Distance4.000Time31:46.80Pace7:56.70
Cool-down/distance with Chad.

Brown Crocs 3 Miles: 16.00

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

Sun, Dec 20, 2020

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. Come Follow Me lesson at home.

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

Mon, Dec 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.00	0.74	0.50	12.30

Fast Running Friend Workout - 2020-12-21 09:14:46
Workout Totals: Distance12.302Time1:36:27.70Pace7:50.47
Total of 12. Took advantaged of good weather and had Stephen and Matthew do time trials. Matthew tried the mile, was running OK for the first two laps (3:04), but then lost it, and I stopped him at 1200 so he can try tomorrow. Stephen ran an 800 PR - 2:49.9 splitting evenly by lap. Benjamin did a mile pickup in 4:43 down the canyon. I watched him for the first quarter from behind, and he looked like he was jogging, his turnover was very leisurely. Makes me wonder why he cannot run a sub-4:00 or even 4:20. Easy runs for everybody else.
Leg 1:Distance9.000Time1:11:02.60Pace7:53.62
With the kids taking turns.
Leg 2:Distance1.060Time8:57.60Pace8:27.17
To the track with Stephen and Matthew.
Leg 3:Distance0.744Time4:40.80Pace6:17.42
Matthew's mile attempt.
Leg 4:Distance0.498Time2:49.90Pace5:41.16
Stephen's 800 PR.
Leg 5:Distance1.000Time8:56.80Pace8:56.80
Back to the house.

Brown Crocs 3 Miles: 12.30

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

Tue, Dec 22, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.46	0.00	1.00	1.74	13.20

Fast Running Friend Workout - 2020-12-22 09:10:50
Workout Totals: Distance13.204Time1:44:48.10Pace7:56.23
13 total. Mile time trials for Joseph, Jacob, Matthew, and Julia. I paced Matthew. He was on pace for the first 2 laps (91,92), then still had the record in the shooting range with a lap to go (third lap 94), but then his last lap was 96, and he ended up with 6:16. Benjamin paced Joseph and Jacob. I ran the first 800 with them in 2:34 (76,78), and also the last lap, except they dropped me in the last 100. The problem was in the third lap which they ran in 80. Joseph had 5:12.5, Jacob 5:12.9. My last lap was 77.6, they had around 76. Stephen did 2x400, first one in the third lap with Joseph and Jacob. Then he wanted to do another one, and William wanted to do a mile in 6:00, so I suggested we run the first lap with Stephen at whatever pace he runs it, and then 6:00 pace to the finish. So Stephen ran 81.9, and we ended up with 5:49.9. Julia was not really doing the mile as a mile time trial, but she surprised me, and ran 6:56.4 with even splits. Benjamin - after pacing Joseph and Jacob - went to the canyon and did 2x2, up in 10:16 (5:10, 5:06), and down in 9:54 (4:51, 5:03). The wind was blowing into the canyon, as evident from the splits, but still this is a very good result for the uphill - this his his 2 mile uphill PR.
Leg 1:Distance1.060Time8:46.70Pace8:16.89
With Matthew.
Leg 2:Distance1.000Time6:16.00Pace6:16.00
Matthew's mile time trial.
Leg 3:Distance2.000Time16:06.30Pace8:03.15
Part with Matthew, part alone.
Leg 4:Distance0.844Time5:14.60Pace6:12.75
Did 800 + 400 during Joseph and Jacob's mile time trial.
Split 1:Distance0.496Time2:34.50Pace5:11.49 Cumilative:Distance0.496Time2:34.50Pace5:11.49
Split 2:Distance0.100Time1:22.50Pace13:45.00 Cumilative:Distance0.596Time3:57.00Pace6:37.65
Split 3:Distance0.248Time1:17.60Pace5:12.90 Cumilative:Distance0.844Time5:14.60Pace6:12.75

Leg 5:Distance0.250Time2:38.70Pace10:34.80
Recovery jog.
Leg 6:Distance1.000Time5:49.90Pace5:49.90
With William, first 400 with Stephen.
Split 1:Distance0.248Time1:21.90Pace5:30.24 Cumilative:Distance0.248Time1:21.90Pace5:30.24
Split 2:Distance0.752Time4:28.00Pace5:56.38 Cumilative:Distance1.000Time5:49.90Pace5:49.90

Leg 7:Distance4.000Time34:26.60Pace8:36.65
With Joseph and Jacob.
Leg 8:Distance1.050Time9:33.10Pace9:05.81
With Julia.
Leg 9:Distance1.000Time6:56.40Pace6:56.40
With Julia.
Leg 10:Distance1.000Time8:59.80Pace8:59.80
With Julia.

Brown Crocs 3 Miles: 13.20

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

Wed, Dec 23, 2020

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 - 2020-12-23 09:15:01
Workout Totals: Distance12.000Time1:38:38.80Pace8:13.23
12 total, easy runs, usual distances.
Leg 1:Distance9.000Time1:12:09.20Pace8:01.02
With Benjamin and the kids taking turns.
Leg 2:Distance3.000Time26:29.60Pace8:49.87
With Jenny.

Brown Crocs 3 Miles: 12.00

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

Thu, Dec 24, 2020

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 - 2020-12-24 16:00:27
Workout Totals: Distance12.000Time1:34:04.80Pace7:50.40
12 total, easy pace, Benjamin did a mile pickup in 4:47 down the canyon.
Leg 1:Distance12.000Time1:34:04.80Pace7:50.40
With Benjamin, part with the younger boys.

Brown Crocs 3 Miles: 12.00

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

Fri, Dec 25, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.55	0.00	1.24	0.50	13.29

Fast Running Friend Workout - 2020-12-25 12:43:04
Workout Totals: Distance13.291Time1:47:11.10Pace8:03.87
13 total for me. Did 0.25 in 74 down the canyon with Benjamin, then paced Matthew in a 2000 - new PR of 7:52.7, and ran a 400 with Stephen in 80.9. Benjamin was not feeling 100% today, on his pickup 4:56 felt harder than what it should have, so he ran only 8 miles.
Leg 1:Distance0.980Time9:14.00Pace9:25.31
With Sarah, Benjamin, and Jenny.
Leg 2:Distance1.000Time7:49.90Pace7:49.90
Sarah's workout.
Leg 3:Distance4.020Time31:04.40Pace7:43.78
With Benjamin, part with Jenny.
Split 1:Distance0.750Time6:06.30Pace8:08.40 Cumilative:Distance0.750Time6:06.30Pace8:08.40
Split 2:Distance0.250Time1:14.20Pace4:56.80 Cumilative:Distance1.000Time7:20.50Pace7:20.50
Split 3:Distance3.020Time23:43.90Pace7:51.49 Cumilative:Distance4.020Time31:04.40Pace7:43.78

Leg 4:Distance1.050Time9:13.00Pace8:46.67
Warm-up with the boys.
Leg 5:Distance1.243Time7:52.70Pace6:20.29
Matthew's 2000.
Leg 6:Distance0.248Time1:20.90Pace5:26.21
400 with Stephen.
Leg 7:Distance3.750Time32:30.90Pace8:40.24
With Joseph and Jacob, part with William and Stephen.
Leg 8:Distance1.000Time8:05.30Pace8:05.30
With Joseph, Jacob, and Mary.

Brown Crocs 3 Miles: 13.29

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

Sat, Dec 26, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.31	0.00	5.00	0.00	16.31

Fast Running Friend Workout - 2020-12-26 12:35:23
Workout Totals: Distance16.310Time1:58:53.90Pace7:17.39
Total of 16+. Did 2x2 with Joseph and Jacob down the canyon 11:46,11:37 - William ran the first one with us. Benjamin did 2x2 down the canyon 9:52, 9:47 - feeling better. I added a mile at the very end down the canyon, but into a headwind in 5:55, and felt like it did some good. Otherwise, easy runs, usual distances.
Leg 1:Distance1.000Time8:12.30Pace8:12.30
Warm-up with Joseph, Jacob, and William.
Leg 2:Distance2.000Time11:46.60Pace5:53.30
First interval - with Joseph, Jacob, and William.
Leg 3:Distance2.000Time16:14.30Pace8:07.15
Recovery.
Leg 4:Distance2.000Time11:37.80Pace5:48.90
With Joseph and Jacob.
Leg 5:Distance9.012Time1:08:40.00Pace7:37.17
Part with Joseph and Jacob, part alone.
Split 1:Distance7.780Time1:00:53.00Pace7:49.54 Cumilative:Distance7.780Time1:00:53.00Pace7:49.54
Split 2:Distance1.000Time5:55.80Pace5:55.80 Cumilative:Distance8.780Time1:06:48.80Pace7:36.58
Split 3:Distance0.232Time1:51.20Pace7:59.31 Cumilative:Distance9.012Time1:08:40.00Pace7:37.17

Leg 6:Distance0.298Time2:22.90Pace7:59.53

Brown Crocs 3 Miles: 16.31

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

Sun, Dec 27, 2020

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. Church at home.

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

Mon, Dec 28, 2020

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 - 2020-12-28 09:29:30
Workout Totals: Distance12.250Time1:37:08.40Pace7:55.79
12+ total. Easy runs, except for Benjamin - he did a mile pickup in 4:51 in spite of the snow. Matthew did 3 miles.
Leg 1:Distance9.000Time1:09:50.60Pace7:45.62
With Benjamin and the younger boys taking turns.
Leg 2:Distance1.000Time9:07.70Pace9:07.70
With Mary and Julia.
Leg 3:Distance2.000Time15:46.00Pace7:53.00
With Julia.
Leg 4:Distance0.250Time2:24.10Pace9:36.40
With Bella.

Brown Crocs 3 Miles: 12.25

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

Tue, Dec 29, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	1.00	0.00	0.25	12.00

Fast Running Friend Workout - 2020-12-29 09:22:16
Workout Totals: Distance12.000Time1:35:58.70Pace7:59.89
12 total. Did a quarter with Benjamin in 71 down the canyon. Joseph and Jacob ran 66. Benjamin kept on going and ran 4:41 for the mile in spite of some snow and cold temperature. Matthew got a sore throat, ran only 1 mile today. William did 6.
Leg 1:Distance9.000Time1:12:32.00Pace8:03.56
With Benjamin, kids taking turns.
Split 1:Distance5.730Time46:09.20Pace8:03.28 Cumilative:Distance5.730Time46:09.20Pace8:03.28
Split 2:Distance0.250Time1:11.10Pace4:44.40 Cumilative:Distance5.980Time47:20.30Pace7:54.97
Split 3:Distance3.020Time25:11.70Pace8:20.56 Cumilative:Distance9.000Time1:12:32.00Pace8:03.56

Leg 2:Distance2.000Time16:39.30Pace8:19.65
Part with Matthew, part with Jacob.
Leg 3:Distance1.000Time6:47.40Pace6:47.40
Alone.

Brown Crocs 3 Miles: 12.00

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

Wed, Dec 30, 2020

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 - 2020-12-30 15:46:18
Workout Totals: Distance12.000Time1:34:13.60Pace7:51.13
12 total, all with Benjamin, part with the younger boys and Julia. Joseph and I did mile pickup in 5:59. Benjamin did it in 4:59. Matthew still had a sore throat, ran only 1 mile. William also developed a sore throat, ran only 1 mile as well. Julia did 4. Otherwise usual distances.
Leg 1:Distance12.000Time1:34:13.60Pace7:51.13
Split 1:Distance7.050Time57:43.10Pace8:11.22 Cumilative:Distance7.050Time57:43.10Pace8:11.22
Split 2:Distance1.000Time5:59.10Pace5:59.10 Cumilative:Distance8.050Time1:03:42.20Pace7:54.81
Split 3:Distance3.950Time30:31.40Pace7:43.65 Cumilative:Distance12.000Time1:34:13.60Pace7:51.13

Brown Crocs 3 Miles: 12.00

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

Thu, Dec 31, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.24	0.50	1.74	0.00	12.48

Fast Running Friend Workout - 2020-12-31 12:37:09
Workout Totals: Distance12.478Time1:35:28.60Pace7:39.10
12 total. Did workouts with the kids. Stephen was supposed to run a 1200 in 4:30 to gain confidence to attack 6:00 mile on the track. After running the first 800 in 3:01 he just mentally quit and ended up with 4:50. I slowed down as much as I could but still ended up with 4:41. Needless to say, he got to do the interval again. It is OK to struggle, but I expect the children to run their honest best even when they have problems, and a 1:49 quarter was not going to count as an honest best. So he did it again, this time with the splits of 90, 93, 94, and got 4:37. Jacob - paced by Benjamin - ran 3:50 with the splits of 74, 77, 79. For some odd reason he has a mental block past 1000. A month or so ago he was able to do 1000 in 3:00, and he has very good endurance. Looks like this mental block sensed that it is being knocked out and decided to fight to the bitter end. Ironically, Benjamin - at the age of 11 and the barrier of 6:00 mile had a similar mental block, except a lot more dramatic. Julia did 800 in 3:13.7 (94, 99) + 400 in 90.9. She said it got her legs working - in the past she felt the heart quit before the legs. Benjamin - after pacing Jacob - went to the canyon and did 2x1 mile down, 4:35 and 4:38. On the second one there was significant headwind. This is good progress. Hopefully we can repeat this workout in better conditions achieving sub-4:30 on both, and then work on getting him to sub-4:20. Joseph had a sore throat, did only 5 miles. William and Matthew still have sore throats, but are starting to feel better - they both still ran only 1 mile, though.
Leg 1:Distance1.060Time8:17.10Pace7:48.96
Warm-up with the boys.
Leg 2:Distance0.744Time4:41.70Pace6:18.63
Stephen's first 1200.
Leg 3:Distance0.250Time2:13.90Pace8:55.60
Recovery jog.
Leg 4:Distance0.744Time4:37.60Pace6:13.12
Stephen's 1200 re-do.
Leg 5:Distance1.250Time10:55.00Pace8:44.00
With Stephen back to the house.
Leg 6:Distance1.000Time8:01.20Pace8:01.20
With Matthew and William.
Leg 7:Distance2.000Time15:54.70Pace7:57.35
With Jacob.
Leg 8:Distance2.000Time14:40.40Pace7:20.20
Alone.
Leg 9:Distance1.060Time9:14.40Pace8:43.02
With Julia to the track.
Leg 10:Distance0.497Time3:13.70Pace6:29.74
Julia's 800.
Leg 11:Distance0.873Time4:04.90Pace4:40.53
Recovery + Julia's 400.
Split 1:Distance0.625Time2:34.00Pace4:06.40 Cumilative:Distance0.625Time2:34.00Pace4:06.40
Split 2:Distance0.248Time1:30.90Pace6:06.53 Cumilative:Distance0.873Time4:04.90Pace4:40.53

Leg 12:Distance1.000Time9:34.00Pace9:34.00
Back to the house with Julia.

Brown Crocs 3 Miles: 12.48

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
3427.06	75.74	301.90	163.86	3968.56

Neon Crocs 1 Miles: 1003.32	Neon Crocs 2 Miles: 40.41	Neon Crocs 3 Miles: 1657.61	Brown Crocs 3 Miles: 1169.36

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

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