Breaking the Wall

Uneventful Provo River Half

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 100.09 Year: 3033.01
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 130.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2804.8819.16222.82111.023157.88
Brown Crocs 3 Miles: 1022.61Brown Crocs 4 Miles: 1334.06Amoji 1 Miles: 130.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.310.000.500.5013.31

Fast Running Friend Workout - 2021-01-01 13:31:29
Workout Totals: Distance13.310Time1:47:55.20Pace8:06.49
13+ total, usual distances. Benjamin did 12 with 1 mile pickup down the canyon in 4:59. Julia ran 800 in 3:09.4, her best time in a year. Bonnie ran the first 800 with her (90,99), her target was then to run 93,90, but she got feisty and ran 83 on the next lap, then lost the steam, but still ran a 90 for the last lap and ended up with 6:04.7.
Leg 1:Distance7.000Time55:48.30Pace7:58.33
With Joseph and Jacob, part with Matthew and Stephen.
Leg 2:Distance3.000Time23:51.20Pace7:57.07
Leg 3:Distance1.060Time9:41.70Pace9:08.77
With Julia and Bonnie.
Leg 4:Distance1.000Time6:04.70Pace6:04.70
With Bonnie, first 800 with Julia.
Split 1:Distance0.497Time3:09.40Pace6:21.09
Cumilative:Distance0.497Time3:09.40Pace6:21.09
Split 2:Distance0.503Time2:55.30Pace5:48.51
Cumilative:Distance1.000Time6:04.70Pace6:04.70
 
Leg 5:Distance1.250Time12:29.30Pace9:59.44
With Bonnie and Julia.

Brown Crocs 3 Miles: 13.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.030.004.000.0017.03

Fast Running Friend Workout - 2021-01-02 07:47:51
Workout Totals: Distance17.030Time2:08:42.80Pace7:33.48
17 total. Did 2x2 down the canyon with Joseph, Jacob, and Chad (11:57, 11:54). Bonnie ran the first mile with us in 6:02. Stephen did the first 0.75 in 4:29. William ran the first 0.5 - still recovering from the sore throat.

Benjamin did 3x2 up 11:10, down 9:55, up 10:59.

Sarah did 3+2 with 8:26 mile from the house, then 4:09 0.5 on the way back from 1.5 to 1, then added a quick mile on the track in the evening in 8:23.
Leg 1:Distance6.000Time47:12.90Pace7:52.15
With Chad, part with Benjamin.
Leg 2:Distance1.030Time8:49.00Pace8:33.59
Warm-up with the gang.
Leg 3:Distance2.000Time11:57.30Pace5:58.65
Down the canyon, first interval, with Joseph, Jacob, and Chad - part with Bonnie, William, and Stephen.
Leg 4:Distance2.000Time15:56.40Pace7:58.20
Recovery.
Leg 5:Distance2.000Time11:54.20Pace5:57.10
Second interval with Joseph, Jacob, and Chad.
Leg 6:Distance3.000Time24:29.50Pace8:09.83
Cool-down with Chad.
Leg 7:Distance1.000Time8:23.50Pace8:23.50
With Sarah on the track.

Brown Crocs 3 Miles: 17.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to chuch for Sacrament, then Sunday School and Come Follow Me at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2021-01-04 12:07:16
Workout Totals: Distance13.000Time1:43:15.90Pace7:56.61
Total of 13. Easy runs, usual distances. 7 in the AM, then drove to St. George, and ran 6 more with Benjamin.
Leg 1:Distance7.000Time56:55.70Pace8:07.96
With Benjamin and the younger kids taking turns.
Leg 2:Distance6.000Time46:20.20Pace7:43.37
With Benjamin in St. George.

Brown Crocs 3 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.270.000.000.0012.27

Fast Running Friend Workout - 2021-01-05 13:06:31
Workout Totals: Distance12.270Time1:41:24.20Pace8:15.86
12+ total. Easy runs with the kids in St. George. Visited Lava Tubes in Snow Canyon. Remembered the St. George Marathon.
Leg 1:Distance8.000Time1:04:50.70Pace8:06.34
With Benjamin and the kids taking turns in St. George.
Leg 2:Distance0.270Time2:36.00Pace9:37.78
With Bella.
Leg 3:Distance1.000Time9:11.60Pace9:11.60
Measuring a mile course with Benjamin near the hotel.
Leg 4:Distance1.000Time7:30.90Pace7:30.90
With Benjamin.
Leg 5:Distance1.000Time9:53.00Pace9:53.00
With Benjamin and Mary.
Leg 6:Distance1.000Time7:22.00Pace7:22.00
With Benjamin.

Brown Crocs 3 Miles: 12.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.001.003.0012.00

Fast Running Friend Workout - 2021-01-06 11:48:45
Workout Totals: Distance12.000Time1:27:21.70Pace7:16.81
12 miles in St. George. We measured out a mile on the trail with a wheel by the Crosby Family Park and did mile time trials with the kids.

Results:

Jacob 5:07 (PR) (76,78,77,76)
Joseph 5:10 (76,78,78,78)
William 5:45.3 (85,87,89,84)
Stephen 6:06.5 (91,90,93,92)
Matthew 6:06.5 (91,92,93,90)
Julia 6:35.9 (3:17,3:18)

I paced William as he was being chased by Joseph and Jacob (Benjamin pacing) with a 30 second gap. They caught him in the last quarter. Then I paced Stephen, and Matthew, while Benjamin did a fast mile with 1:20 gap. He also caught us and ran 4:44.

At the very end of the run I had Benjamin pace me on that mile out and back, and ran 11:33 for 2 miles (5:47,5:46).

Definitely being at a lower elevation improved the experience in the second half of the interval - we were slowing down less (or in some cases even speeding up).
Leg 1:Distance1.000Time8:17.10Pace8:17.10
With Sarah, Benjamin, Jacob, and William.
Leg 2:Distance1.000Time7:56.10Pace7:56.10
With Benjamin, Jacob, and William.
Leg 3:Distance1.000Time5:45.30Pace5:45.30
William's mile.
Leg 4:Distance1.000Time8:11.30Pace8:11.30
Back to the start with William, Joseph, Jacob, and Benjamin.
Leg 5:Distance0.500Time4:17.10Pace8:34.20
With Matthew and Stephen.
Leg 6:Distance1.000Time6:06.50Pace6:06.50
Stephen and Matthew's mile.
Leg 7:Distance1.500Time11:47.70Pace7:51.80
With Stephen and Matthew, part with Benjamin.
Leg 8:Distance1.000Time8:51.60Pace8:51.60
With Benjamin and Julia.
Leg 9:Distance1.000Time6:35.90Pace6:35.90
Julia's mile.
Leg 10:Distance1.000Time7:59.80Pace7:59.80
With Benjamin and Julia.
Leg 11:Distance2.000Time11:33.30Pace5:46.65
My 2 mile interval with Benjamin.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-01-07 12:30:06
Workout Totals: Distance12.000Time1:36:26.40Pace8:02.20
12 total, easy runs, usual distances. Benjamin did a mile pickup in 4:57.
Leg 1:Distance10.000Time1:19:55.00Pace7:59.50
With the kids taking turns and Benjamin.
Leg 2:Distance2.000Time16:31.40Pace8:15.70
With Julia.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2021-01-08 12:46:12
Workout Totals: Distance12.000Time1:34:11.20Pace7:50.93
12 total, usual distances except for Stephen - his foot was hurting and he ran only 2.5. Did 0.5 pickup uphill at the end of Joseph and Jacob's run in 2:53 - they dropped me on the final hill and ran 2:47. Benjamin did a mile pickup in 4:55.
Leg 1:Distance7.000Time54:54.10Pace7:50.59
With Benjamin (most of it), Joseph, and Jacob - part with William, Stephen, and Matthew.
Split 1:Distance6.500Time52:00.90Pace8:00.14
Cumilative:Distance6.500Time52:00.90Pace8:00.14
Split 2:Distance0.500Time2:53.20Pace5:46.40
Cumilative:Distance7.000Time54:54.10Pace7:50.59
 
Leg 2:Distance5.000Time39:17.10Pace7:51.42
With Benjamin.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.002.002.0016.00

Fast Running Friend Workout - 2021-01-09 08:16:10
Workout Totals: Distance16.000Time1:59:47.80Pace7:29.24
16 total, Chad joined us again, we did 2x2 down the canyon with Jacob. Joseph did the first interval, then dropped out at the start of the second earning himself a redemption workout. William also earned himself a redemption workout by dropping back after about 1.25 of the first interval. Stephen's foot was hurting, he started the interval, made it maybe to 0.5. Matthew made it a bit further, but was struggling too. Bonnie ran our first mile in 5:59.

On the second interval once Joseph dropped out (we had 3:03 at 0.5), Jacob turned up the heat and started running 84s (5:36 pace). I made it to a bit past 1.5 mark and then I just did not have anything. Chad also got dropped, though only with about 0.2 to go. Jacob got 11:24, Chad was probably about 11:27, I got 11:39.

I think the reason both Chad and I struggled is that we had put in more miles prior than we normally do. Also, Jacob really tested us today with some heat.

Benjamin did 3x2 up 10:56, down 9:50, up 10:46 - I think this is the best one so far with this setup.
Leg 1:Distance7.000Time54:52.20Pace7:50.31
With Chad.
Leg 2:Distance1.000Time8:36.90Pace8:36.90
Warm-up with the gang.
Leg 3:Distance2.000Time12:00.40Pace6:00.20
First interval.
Leg 4:Distance2.000Time16:23.10Pace8:11.55
Back up to get the second serving.
Leg 5:Distance2.000Time11:39.60Pace5:49.80
Second interval.
Leg 6:Distance2.000Time16:15.60Pace8:07.80
More distance with Chad.

Brown Crocs 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.060.002.000.0012.06

Fast Running Friend Workout - 2021-01-11 11:42:48
Workout Totals: Distance12.060Time1:32:29.80Pace7:40.18
Total of 12. Julia did a mile on the track in 6:55. Joseph and William did a redemption workout. William redeemed himself with 11:59 down the canyon. Joseph was about to die, though, so I did not make him do another interval - he had knee pain combined with a side ache. I am wondering if the root of it is emotional, and he feels some form of radiating pain.

Jacob did a half mile pickup uphill in 2:52 at the end of his run. Benjamin did a pickup down the canyon in 5:00, but splitting 2:38, 2:22. Otherwise easy runs, usual distances. Matthew is at 3 miles a day now.
Leg 1:Distance1.060Time9:12.30Pace8:41.04
With Julia.
Leg 2:Distance1.000Time6:55.70Pace6:55.70
With Julia.
Leg 3:Distance1.000Time9:03.20Pace9:03.20
With Julia.
Leg 4:Distance1.000Time8:17.10Pace8:17.10
With Joseph and William.
Leg 5:Distance2.000Time11:59.60Pace5:59.80
2 mile tempo down with Joseph and William.
Leg 6:Distance4.000Time32:35.40Pace8:08.85
With Joseph, part with William.
Leg 7:Distance2.000Time14:26.50Pace7:13.25
Alone.

Brown Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.060.000.500.5014.06

Fast Running Friend Workout - 2021-01-12 12:14:44
Workout Totals: Distance14.058Time1:56:33.30Pace8:17.46
Total of 14. Usual distances for the kids. Benjamin did 2x1 mile down, 4:35, 4:36. We are trying to solve the dilemma of how to improve his impact tolerance so he can take his speed up a level. I think he has a lot more power than he did when he was 15, and he could run the mile in 4:39 on the track back then. But now, the fastest he has been able to go is 4:27 down the canyon, and that has injured him. So I am thinking of just gently creeping up to the limit and hoping the body will adapt. I think right now the sweet spot is 4:36.

Julia ran her best 800 in a while - 3:03.9 (89, 93).

Otherwise, easy runs, usual distances.
Leg 1:Distance1.060Time9:15.90Pace8:44.43
With Julia.
Leg 2:Distance0.498Time3:03.90Pace6:09.28
Julia's 800.
Leg 3:Distance1.500Time14:05.90Pace9:23.93
With Julia.
Leg 4:Distance10.000Time1:21:23.70Pace8:08.37
With the kids taking turns.
Split 1:Distance9.500Time1:18:30.20Pace8:15.81
Cumilative:Distance9.500Time1:18:30.20Pace8:15.81
Split 2:Distance0.500Time2:53.50Pace5:47.00
Cumilative:Distance10.000Time1:21:23.70Pace8:08.37
Pick up uphill with Jacob.
 
Leg 5:Distance1.000Time8:43.90Pace8:43.90
With Mary on the big boy course.

Brown Crocs 3 Miles: 14.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.560.000.740.7413.04

Fast Running Friend Workout - 2021-01-13 11:37:06
Workout Totals: Distance13.049Time1:41:44.70Pace7:47.83
13 total, Matthew did 1200 in 4:32 (89,91,92), his best so far. Benjamin pulled Jacob to 3:43 (74,75,74). Joseph and William just did not have it today. Julia did 4. Usual distances, easy pace otherwise.
Leg 1:Distance4.000Time32:57.00Pace8:14.25
With Julia.
Leg 2:Distance1.060Time8:47.70Pace8:17.83
With William, Stephen, and Matthew to the track.
Leg 3:Distance0.248Time1:24.70Pace5:41.53
William's failed interval.
Leg 4:Distance0.744Time4:32.60Pace6:06.40
Matthew - 1200.
Leg 5:Distance0.250Time2:10.60Pace8:42.40
Recovery jog with the boys.
Leg 6:Distance0.497Time2:49.00Pace5:40.04
800, first 700 with William.
Leg 7:Distance1.250Time10:26.90Pace8:21.52
Back to the house.
Leg 8:Distance4.000Time29:56.20Pace7:29.05
Alone.
Leg 9:Distance1.000Time8:40.00Pace8:40.00
With Mary.

Brown Crocs 3 Miles: 13.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.440.000.000.9913.43

Fast Running Friend Workout - 2021-01-14 15:04:21
Workout Totals: Distance13.428Time1:49:11.60Pace8:07.91
Total of 13+. Did 1200 with William in 4:16. He was holding on OK for the first 800, then started falling apart in the last lap and ran it in 88. Benjamin, Joseph, and Jacob were helping me with the pace, and they ran ahead to set the standard and finished in 4:12.

Then I did 2x100 with Matthew, 17.1 and 17.3, and hard a very hard time getting going from a standing start - felt like there was something wrong in my back. I also did 0.125 down the canyon in 35.5 with Joseph and Jacob.
Leg 1:Distance3.000Time25:19.60Pace8:26.53
With Benjamin and Julia.
Leg 2:Distance3.000Time22:28.50Pace7:29.50
Alone.
Leg 3:Distance1.060Time9:11.40Pace8:40.19
With the boys to the track.
Leg 4:Distance0.744Time4:16.90Pace5:45.30
William's 1200.
Leg 5:Distance0.500Time4:48.30Pace9:36.60
A jog with the boys.
Leg 6:Distance0.062Time0:17.10Pace4:35.81
Matthew's 100.
Leg 7:Distance0.062Time0:17.30Pace4:39.03
Matthew's 100 try 2.
Leg 8:Distance1.000Time8:47.30Pace8:47.30
To the house.
Leg 9:Distance4.000Time33:45.20Pace8:26.30
With Joseph and Jacob.
Split 1:Distance2.110Time18:00.70Pace8:32.18
Cumilative:Distance2.110Time18:00.70Pace8:32.18
Split 2:Distance0.125Time0:35.60Pace4:44.80
Cumilative:Distance2.235Time18:36.30Pace8:19.46
Split 3:Distance1.765Time15:08.90Pace8:34.96
Cumilative:Distance4.000Time33:45.20Pace8:26.30
 

Brown Crocs 3 Miles: 13.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.310.000.500.2512.06

Fast Running Friend Workout - 2021-01-15 15:39:16
Workout Totals: Distance12.058Time1:38:01.60Pace8:07.78
Total of 12. Paced Julia to 3:03.0 800 - her best time in a year, and then did 2x0.125 with Joseph and Jacob - 35.1, 32.4. Whatever back problem I had yesterday did not see to have been there as much - I was able to run a decent 200. Joseph and Jacob ran 30.6 on the second one.
Leg 1:Distance1.060Time9:30.30Pace8:58.02
With Julia.
Leg 2:Distance0.498Time3:03.00Pace6:07.47
Julia's 800.
Leg 3:Distance1.500Time13:36.60Pace9:04.40
With Julia.
Leg 4:Distance7.000Time56:59.80Pace8:08.54
With Joseph and Jacob.
Split 1:Distance3.550Time29:01.60Pace8:10.59
Cumilative:Distance3.550Time29:01.60Pace8:10.59
Split 2:Distance0.125Time0:35.10Pace4:40.80
Cumilative:Distance3.675Time29:36.70Pace8:03.46
Split 3:Distance0.560Time4:31.60Pace8:05.00
Cumilative:Distance4.235Time34:08.30Pace8:03.66
Split 4:Distance0.125Time0:32.40Pace4:19.20
Cumilative:Distance4.360Time34:40.70Pace7:57.22
Split 5:Distance2.640Time22:19.10Pace8:27.23
Cumilative:Distance7.000Time56:59.80Pace8:08.54
 
Leg 5:Distance2.000Time14:51.90Pace7:25.95
Alone.

Brown Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

Fast Running Friend Workout - 2021-01-16 08:23:29
Workout Totals: Distance16.000Time1:59:10.70Pace7:26.92
16 total. Did 2x2 down the canyon with Chad, Joseph, and Jacob. Bonnie and William ran the first mile with us in 6:03. There was a good amount of snow on the trail, which made things slower.

Benjamin did 3x2 11:07 up, 9:58 down, 10:48 up. Then he also paced our last interval.

We did 11:49, 11:59. Joseph did better, but still way too much misery for this slow of a pace.
Leg 1:Distance7.000Time55:10.90Pace7:52.99
With Chad.
Leg 2:Distance1.000Time8:26.60Pace8:26.60
Warm-up with Chad and the kids.
Leg 3:Distance2.000Time11:49.80Pace5:54.90
First interval.
Leg 4:Distance2.000Time15:58.30Pace7:59.15
Recovery.
Leg 5:Distance2.000Time11:59.00Pace5:59.50
Second interval.
Leg 6:Distance2.000Time15:46.10Pace7:53.05
Cool-down with Chad.

Brown Crocs 3 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Come Follow Me lesson at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.852.000.000.5012.35

Fast Running Friend Workout - 2021-01-18 12:18:29
Workout Totals: Distance12.350Time1:34:49.60Pace7:40.70
12 total. Julia did 2 miles down the canyon in 13:45 - all of us paced her. Benjamin did a mile pickup in 4:57. Then Benjamin, Joseph, Jacob, and I did 0.5 uphill coming up to the house. I got 2:48, they had 2:43, and all of that in the last 100 meters. Benjamin had a total of almost 15.
Leg 1:Distance0.550Time4:50.90Pace8:48.91
Warm up with the gang.
Leg 2:Distance2.000Time13:45.20Pace6:52.60
Julia's 2 miles down the canyon.
Leg 3:Distance4.700Time35:55.70Pace7:38.66
With Benjamin, Joseph, and Jacob.
Split 1:Distance4.200Time33:07.00Pace7:53.10
Cumilative:Distance4.200Time33:07.00Pace7:53.10
Split 2:Distance0.500Time2:48.70Pace5:37.40
Cumilative:Distance4.700Time35:55.70Pace7:38.66
 
Leg 4:Distance5.100Time40:17.80Pace7:54.08
With Benjamin.

Brown Crocs 3 Miles: 12.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

Fast Running Friend Workout - 2021-01-19 14:07:31
Workout Totals: Distance12.000Time1:34:11.80Pace7:50.98
Easy runs, total of 12. Julia felt like she was about to get a cold, ran just 2 miles. Joseph, Jacob, and I did 2x0.125 down the canyon. On the first one we got 33.8, on the second they had 29.9, I got 31.4. Benjamin did 2x1 mile down the canyon, 4:36 (target), and then 4:26.8 (new PR). His target for the second one was 4:32, but he saw he could get a PR, and kicked in 64 to get it. Otherwise easy runs, usual distances.
Leg 1:Distance2.000Time14:19.90Pace7:09.95
Alone.
Leg 2:Distance3.000Time23:52.80Pace7:57.60
With Stephen and Matthew.
Leg 3:Distance7.000Time55:59.10Pace7:59.87
With Joseph and Jacob.
Split 1:Distance3.550Time29:33.30Pace8:19.52
Cumilative:Distance3.550Time29:33.30Pace8:19.52
Split 2:Distance0.125Time0:33.80Pace4:30.40
Cumilative:Distance3.675Time30:07.10Pace8:11.73
Split 3:Distance0.550Time4:39.70Pace8:28.55
Cumilative:Distance4.225Time34:46.80Pace8:13.92
Split 4:Distance0.125Time0:31.40Pace4:11.20
Cumilative:Distance4.350Time35:18.20Pace8:06.94
Split 5:Distance2.650Time20:40.90Pace7:48.26
Cumilative:Distance7.000Time55:59.10Pace7:59.87
 

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.810.000.501.2412.55

Fast Running Friend Workout - 2021-01-20 13:09:03
Workout Totals: Distance12.552Time1:35:47.60Pace7:37.90
12 total. Benjamin and I were helping the pacing today. Joseph and Jacob bombed their mile time trial. After the first lap in 74 they were both mentally not there, and stopped at 800 in 2:33. Stephen and Matthew bombed their first attempt at 1200 in 4:30 - I stopped them after 800 in 3:06, but then Matthew succeeded on the second attempt with 4:29.8.
Leg 1:Distance5.000Time38:03.80Pace7:36.76
Alone.
Leg 2:Distance1.060Time8:38.40Pace8:09.06
Warm-up to the track.
Leg 3:Distance0.498Time2:33.90Pace5:09.04
800 with Joseph, Jacob, and Benjamin.
Split 1:Distance0.498Time2:33.90Pace5:09.04
Cumilative:Distance0.498Time2:33.90Pace5:09.04
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.498Time2:33.90Pace5:09.04
 
Leg 4:Distance0.250Time2:06.20Pace8:24.80
Recovery lap.
Leg 5:Distance0.498Time3:06.30Pace6:14.10
800 - failed 1200 with Matthew and Stephen.
Leg 6:Distance0.250Time2:07.80Pace8:31.20
Recovery lap.
Leg 7:Distance0.746Time4:29.80Pace6:01.66
1200 with Matthew, Stephen dropped out after 600.
Leg 8:Distance1.250Time11:02.20Pace8:49.76
Cool-down with the boys.
Leg 9:Distance3.000Time23:39.20Pace7:53.07
Alone.

Brown Crocs 3 Miles: 12.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.001.4912.05

Fast Running Friend Workout - 2021-01-21 15:27:22
Workout Totals: Distance12.051Time1:30:14.20Pace7:29.27
12 total. Stephen redeemed himself in the 1200 with 4:30.2, though it happened on the second try. We put him in a pacing box. He had a panic attack between 700 and 800 but then he overcame it and finished strong. William ran 1200 in 4:10. Matthew ran a 400 PR in 77.6. Easy runs otherwise.
Leg 1:Distance2.000Time15:23.70Pace7:41.85
Alone.
Leg 2:Distance1.060Time8:23.50Pace7:55.00
With the boys to the track.
Leg 3:Distance0.498Time0:00.00Pace0:00.00
Stephen's failed 1200.
Leg 4:Distance0.250Time2:12.50Pace8:50.00
Recovery jog.
Leg 5:Distance0.745Time4:30.20Pace6:02.68
Stephen's 1200 - success.
Leg 6:Distance0.250Time2:14.10Pace8:56.40
Leg 7:Distance0.248Time1:17.60Pace5:12.90
Leg 8:Distance1.000Time8:48.40Pace8:48.40
Back to the house.
Leg 9:Distance3.000Time23:33.30Pace7:51.10
With Benjamin, Joseph, and Jacob.
Leg 10:Distance3.000Time23:50.90Pace7:56.97
With Benjamin.

Brown Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-01-22 11:38:21
Workout Totals: Distance12.000Time1:35:51.30Pace7:59.28
12 total. Easy runs for everybody, usual distances. Benjamin ran with Zach Gardner, did a mile pickup in 5:00.
Leg 1:Distance7.000Time55:26.70Pace7:55.24
With Joseph and Jacob, part with William.
Leg 2:Distance3.000Time25:39.00Pace8:33.00
With Stephen, Julia, and Matthew.
Leg 3:Distance2.000Time14:45.60Pace7:22.80
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.600.000.000.0017.60

Fast Running Friend Workout - 2021-01-23 09:45:15
Workout Totals: Distance17.600Time2:21:12.60Pace8:01.40
17.6 total, easy pace. Easy runs, usual distances for the kids. Snow.
Leg 1:Distance2.000Time15:20.00Pace7:40.00
Alone.
Leg 2:Distance4.100Time33:32.50Pace8:10.85
With Joseph, Jacob, William, Bonnie, Matthew, and Stephen, part with Benjamin.
Leg 3:Distance11.500Time1:32:20.10Pace8:01.75
With Benjamin, part with Joseph and Jacob, part with Julia.
Leg 4:Distance0.000Time0:00.00Pace0:00.00
Leg 5:Distance0.000Time0:00.00Pace0:00.00

Brown Crocs 3 Miles: 17.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Stake Conference via Internet.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.390.250.001.4912.13

Fast Running Friend Workout - 2021-01-25 11:42:24
Workout Totals: Distance12.125Time1:33:53.50Pace7:44.62
Total of 12. Track workouts. Julia did a mile in 7:10 with the first 400 in 90, and the last 400 in 99. Joseph and Jacob tried the 800 with a fast start. The target was to run the first lap in 66 and then whatever they had (hopefully 80 or faster) for the second lap. Benjamin paced them, I joined Jacob for the second lap. Jacob made it through the first 400 in 68.0, and then closed in 78.8. Joseph fell back before the end of the first lap and just stopped.

William tried to run a mile PR, but did not have it. I stopped him at 1200 in 4:17. Then I ran a 200 paced by Jacob in 33.6.
Leg 1:Distance1.060Time9:02.10Pace8:31.42
Leg 2:Distance1.000Time7:10.60Pace7:10.60
Split 1:Distance0.248Time1:30.20Pace6:03.71
Cumilative:Distance0.248Time1:30.20Pace6:03.71
Split 2:Distance0.504Time4:01.10Pace7:58.37
Cumilative:Distance0.752Time5:31.30Pace7:20.56
Split 3:Distance0.248Time1:39.30Pace6:40.40
Cumilative:Distance1.000Time7:10.60Pace7:10.60
 
Leg 3:Distance1.000Time8:29.20Pace8:29.20
Leg 4:Distance1.060Time8:23.20Pace7:54.72
Leg 5:Distance0.062Time0:18.40Pace4:56.77
Leg 6:Distance0.062Time0:17.10Pace4:35.81
Leg 7:Distance0.388Time2:26.80Pace6:18.35
Split 1:Distance0.070Time0:33.50Pace7:58.57
Cumilative:Distance0.070Time0:33.50Pace7:58.57
Split 2:Distance0.070Time0:34.50Pace8:12.86
Cumilative:Distance0.140Time1:08.00Pace8:05.71
Split 3:Distance0.124Time0:38.80Pace5:12.90
Cumilative:Distance0.264Time1:46.80Pace6:44.55
Split 4:Distance0.124Time0:40.00Pace5:22.58
Cumilative:Distance0.388Time2:26.80Pace6:18.35
 
Leg 8:Distance0.745Time4:17.20Pace5:45.23
Leg 9:Distance0.248Time1:46.50Pace7:09.44
Split 1:Distance0.124Time1:12.90Pace9:47.90
Cumilative:Distance0.124Time1:12.90Pace9:47.90
Split 2:Distance0.124Time0:33.60Pace4:30.97
Cumilative:Distance0.248Time1:46.50Pace7:09.44
 
Leg 10:Distance1.250Time10:49.50Pace8:39.60
Leg 11:Distance4.000Time31:56.60Pace7:59.15
Leg 12:Distance1.250Time8:56.30Pace7:09.04

Brown Crocs 3 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-01-26 15:45:23
Workout Totals: Distance12.000Time1:36:15.30Pace8:01.28
12 total. Easy runs with the kids taking turns.
Leg 1:Distance12.000Time1:36:15.30Pace8:01.28

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-01-27 16:20:00
Workout Totals: Distance12.000Time1:35:31.80Pace7:57.65
12 total. Easy runs, usual distances.
Leg 1:Distance3.000Time23:59.60Pace7:59.87
With William, Stephen, and Matthew.
Leg 2:Distance1.000Time8:12.60Pace8:12.60
With Stephen and Mary.
Leg 3:Distance7.000Time55:53.50Pace7:59.07
With Joseph and Jacob.
Leg 4:Distance1.000Time7:26.10Pace7:26.10
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.000.5012.00

Fast Running Friend Workout - 2021-01-28 12:00:01
Workout Totals: Distance12.000Time1:35:22.10Pace7:56.84
12 total. Did 1 mile down the canyon with Joseph and Jacob in 5:52, and added 0.5 up the hill by the house in 2:56. Benjamin did 10x0.625 in the canyon alternating directions, with the down being around 2:58, and up around 3:15.
Leg 1:Distance7.000Time52:47.30Pace7:32.47
With Joseph and Jacob.
Split 1:Distance3.720Time30:00.70Pace8:04.06
Cumilative:Distance3.720Time30:00.70Pace8:04.06
Split 2:Distance1.000Time5:52.10Pace5:52.10
Cumilative:Distance4.720Time35:52.80Pace7:36.10
Split 3:Distance1.780Time13:58.30Pace7:50.96
Cumilative:Distance6.500Time49:51.10Pace7:40.17
Split 4:Distance0.500Time2:56.20Pace5:52.40
Cumilative:Distance7.000Time52:47.30Pace7:32.47
 
Leg 2:Distance3.000Time25:16.80Pace8:25.60
With William, Stephen, and Matthew.
Leg 3:Distance1.000Time8:31.10Pace8:31.10
With William and Stephen.
Leg 4:Distance1.000Time8:46.90Pace8:46.90
With William and Mary.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-01-29 08:38:13
Workout Totals: Distance12.000Time1:36:00.00Pace8:00.00
12 total, easy runs.
Leg 1:Distance12.000Time1:36:00.00Pace8:00.00
With the kids taking turns.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.050.000.003.0016.05

Fast Running Friend Workout - 2021-01-30 08:22:28
Workout Totals: Distance16.050Time2:05:15.90Pace7:48.28
16 total. Benjamin did 17. Chad joined us again. There was too much snow in the canyon for a good workout, so we decided to do 6x0.5 up the hill over by the house. Joseph and Jacob did all 6. William did 2x0.5, on the first one he fell back, not sure what he got, on the second one for him we slowed it down so he could do it and he ran 3:07. We also slowed down the 5th interval for Joseph (3:04). Otherwise we hit 3:00 or a little under.

Stephen did 5x0.25 with us, Matthew did 2x0.25 and was falling back - I think this was mental, he was afraid of running with the "big boys". Bonnie also did 5x0.25.

Benjamin did the same workout all in 2:35-2:32 range, but then gave it a good push on the last one and ran 2:27.
Leg 1:Distance7.000Time54:48.80Pace7:49.83
With Chad.
Leg 2:Distance1.500Time12:13.80Pace8:09.20
Warm up with the kids.
Leg 3:Distance5.550Time41:35.90Pace7:29.71
Hill interval workout, 6x0.5.
Split 1:Distance0.500Time2:59.90Pace5:59.80
Cumilative:Distance0.500Time2:59.90Pace5:59.80
Split 2:Distance0.510Time4:11.90Pace8:13.92
Cumilative:Distance1.010Time7:11.80Pace7:07.52
Split 3:Distance0.500Time2:58.20Pace5:56.40
Cumilative:Distance1.510Time10:10.00Pace6:43.97
Split 4:Distance0.510Time4:52.60Pace9:33.73
Cumilative:Distance2.020Time15:02.60Pace7:26.83
Split 5:Distance0.500Time3:00.10Pace6:00.20
Cumilative:Distance2.520Time18:02.70Pace7:09.64
Split 6:Distance0.510Time4:50.60Pace9:29.80
Cumilative:Distance3.030Time22:53.30Pace7:33.23
Split 7:Distance0.500Time3:07.30Pace6:14.60
Cumilative:Distance3.530Time26:00.60Pace7:22.10
Split 8:Distance0.510Time4:47.50Pace9:23.73
Cumilative:Distance4.040Time30:48.10Pace7:37.45
Split 9:Distance0.500Time3:04.10Pace6:08.20
Cumilative:Distance4.540Time33:52.20Pace7:27.62
Split 10:Distance0.510Time4:45.70Pace9:20.20
Cumilative:Distance5.050Time38:37.90Pace7:38.99
Split 11:Distance0.500Time2:58.00Pace5:56.00
Cumilative:Distance5.550Time41:35.90Pace7:29.71
 
Leg 4:Distance2.000Time16:37.40Pace8:18.70
Cool-down with Chad and William.

Brown Crocs 3 Miles: 16.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.500.5013.06

Fast Running Friend Workout - 2021-02-01 08:56:58
Workout Totals: Distance13.057Time1:44:41.90Pace8:01.11
13 total. Usual distances for the kids. Did 0.5 uphill in 2:45 with Joseph and Jacob, and 800 on the track with Julia in 3:09 (90, 99).
Leg 1:Distance3.000Time23:44.40Pace7:54.80
With William, Stephen, and Matthew.
Leg 2:Distance7.000Time55:14.10Pace7:53.44
With Joseph and Jacob.
Split 1:Distance6.500Time52:17.70Pace8:02.72
Cumilative:Distance6.500Time52:17.70Pace8:02.72
Split 2:Distance0.500Time2:56.40Pace5:52.80
Cumilative:Distance7.000Time55:14.10Pace7:53.44
 
Leg 3:Distance1.060Time8:55.60Pace8:25.28
With Julia.
Leg 4:Distance0.497Time3:09.40Pace6:21.09
800 on the track with Julia.
Leg 5:Distance1.500Time13:38.40Pace9:05.60
With Julia.

Brown Crocs 3 Miles: 13.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.250.250.0012.00

Fast Running Friend Workout - 2021-02-02 09:04:51
Workout Totals: Distance12.000Time1:37:19.70Pace8:06.64
12 total. Easy runs for the kids, except Julia did a pickup at the end of 3 in 1:43 (uphill), and Stephen and Matthew did the same stretch in 1:35.

Benjamin did 2x1 mile down the canyon 4:36, 4:31.
Leg 1:Distance3.000Time23:44.70Pace7:54.90
With Stephen and Matthew.
Split 1:Distance2.750Time22:09.30Pace8:03.38
Cumilative:Distance2.750Time22:09.30Pace8:03.38
Split 2:Distance0.250Time1:35.40Pace6:21.60
Cumilative:Distance3.000Time23:44.70Pace7:54.90
 
Leg 2:Distance3.000Time25:38.90Pace8:32.97
With Julia.
Split 1:Distance2.750Time23:55.00Pace8:41.82
Cumilative:Distance2.750Time23:55.00Pace8:41.82
Split 2:Distance0.250Time1:43.90Pace6:55.60
Cumilative:Distance3.000Time25:38.90Pace8:32.97
 
Leg 3:Distance6.000Time47:56.10Pace7:59.35
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.001.000.2512.00

Fast Running Friend Workout - 2021-02-03 16:42:23
Workout Totals: Distance12.000Time1:34:20.00Pace7:51.67
12 total, easy runs with pickups. Benjamin did 12 with a mile in 4:57. I did an uphill quarter in 87 with Benjamin, William, Stephen, and Matthew, and a mile down the canyon in 5:54 with Joseph and Jacob.
Leg 1:Distance3.000Time23:42.70Pace7:54.23
With Benjamin, William, Stephen, and Matthew.
Split 1:Distance2.750Time22:14.80Pace8:05.38
Cumilative:Distance2.750Time22:14.80Pace8:05.38
Split 2:Distance0.250Time1:27.90Pace5:51.60
Cumilative:Distance3.000Time23:42.70Pace7:54.23
 
Leg 2:Distance7.000Time54:43.60Pace7:49.09
With Benjamin, Joseph, and Jacob.
Split 1:Distance3.720Time29:47.10Pace8:00.40
Cumilative:Distance3.720Time29:47.10Pace8:00.40
Split 2:Distance1.000Time5:54.80Pace5:54.80
Cumilative:Distance4.720Time35:41.90Pace7:33.79
Split 3:Distance2.280Time19:01.70Pace8:20.75
Cumilative:Distance7.000Time54:43.60Pace7:49.09
 
Leg 3:Distance2.000Time15:53.70Pace7:56.85
With Benjamin.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.010.001.240.2512.50

Fast Running Friend Workout - 2021-02-04 13:07:11
Workout Totals: Distance12.505Time1:41:31.30Pace8:07.11
12 total. Track workout for the boys. Jacob was going to do 800 with a fast start, but he was not up to it, and I stopped him at 500 in 1:27.6. Matthew did 2000 in 7:53, repeat of a PR. William did 7:31 catching the rabbit (Matthew) - though we made the gap too small for 2000. Both of them were supposed to try for a mile PR, and if it was not working out, run to 2000. So the gap was OK for the mile, but too small for 2000. Stephen started with Matthew, but then fell off pace and jogged in.
Leg 1:Distance5.000Time39:20.10Pace7:52.02
With Benjamin, he did a mile in 4:58, I ran the last 300 with him.
Split 1:Distance3.173Time24:52.90Pace7:50.50
Cumilative:Distance3.173Time24:52.90Pace7:50.50
Split 2:Distance0.187Time0:56.10Pace5:00.00
Cumilative:Distance3.360Time25:49.00Pace7:41.01
Split 3:Distance1.640Time13:31.10Pace8:14.57
Cumilative:Distance5.000Time39:20.10Pace7:52.02
 
Leg 2:Distance1.060Time9:28.10Pace8:55.94
To the track.
Leg 3:Distance0.202Time1:27.60Pace7:13.66
Jacob's 500, I gave split in the first lap, then ran the last 100.
Split 1:Distance0.070Time0:32.70Pace7:47.14
Cumilative:Distance0.070Time0:32.70Pace7:47.14
Split 2:Distance0.070Time0:35.10Pace8:21.43
Cumilative:Distance0.140Time1:07.80Pace8:04.29
Split 3:Distance0.062Time0:19.80Pace5:19.35
Cumilative:Distance0.202Time1:27.60Pace7:13.66
 
Leg 4:Distance1.243Time7:53.40Pace6:20.85
Matthew's 2000.
Leg 5:Distance5.000Time43:22.10Pace8:40.42
With Jacob.

Brown Crocs 3 Miles: 12.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-02-05 12:14:54
Workout Totals: Distance12.000Time1:39:03.60Pace8:15.30
12 total. Easy runs.
Leg 1:Distance3.000Time23:11.50Pace7:43.83
With Benjamin.
Leg 2:Distance1.000Time10:11.70Pace10:11.70
With Bella.
Leg 3:Distance1.000Time8:23.80Pace8:23.80
With Mary.
Leg 4:Distance3.000Time25:31.50Pace8:30.50
With Joseph, Jacob, William, Stephen, Matthew, and Julia.
Leg 5:Distance4.000Time31:45.10Pace7:56.27
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.110.002.000.0016.11

Fast Running Friend Workout - 2021-02-06 08:45:36
Workout Totals: Distance16.110Time2:04:00.70Pace7:41.87
16 total. Did a 2 mile tempo down the canyon with Joseph and Jacob. There was some snow on the ground, and Jacob was struggling, so we ran 12:01. Joseph was a bit a head with about 11:55.

Benjamin did 17 total with 4x1.25 in the canyon alternating up and down - 5:59, 6:38, 5:59, 6:27. It never ceases to amaze me to watch him run - he ran past me on his 5:59 interval (4:47 pace). His form did not look super smooth, and he did not look fast. The only evidence of speed that I observed was how fast he was moving away from me. Appearance can be deceptive.

Easy runs, usual Saturday distances for everybody else.
Leg 1:Distance7.000Time54:17.40Pace7:45.34
Part with Benjamin, part alone.
Leg 2:Distance8.000Time1:00:43.30Pace7:35.41
With Joseph and Jacob, part with William, Stephen, and Matthew.
Split 1:Distance4.360Time34:34.10Pace7:55.71
Cumilative:Distance4.360Time34:34.10Pace7:55.71
Split 2:Distance2.000Time12:01.10Pace6:00.55
Cumilative:Distance6.360Time46:35.20Pace7:19.50
Split 3:Distance1.640Time14:08.10Pace8:37.13
Cumilative:Distance8.000Time1:00:43.30Pace7:35.41
 
Leg 3:Distance0.110Time0:59.30Pace8:59.09
False start with Mary.
Leg 4:Distance1.000Time8:00.70Pace8:00.70
Part with Mary, part alone.

Brown Crocs 3 Miles: 16.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church, then had more lessons online at home. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.001.740.3112.30

Fast Running Friend Workout - 2021-02-08 15:46:08
Workout Totals: Distance12.304Time1:39:45.50Pace8:06.47
12 total. Joseph and Jacob did 500 in 1:23.7 as my experimental plan to get them ready for sub-5:00 mile. We are working on overcoming the fear of sub-4:40 pace so that 5:00 would feel like a jog. I did the last 300 with them dropping back a bit with the time of 51.6.

Julia did 800 in 3:06.9 (90, 96). William did 2000 in 7:22. Matthew and Stephen started but just did not have it so I told them to stop and try tomorrow while I finished with William with my time being 7:47 who caught up to us doing the rabbit chase.
Leg 1:Distance1.060Time9:16.10Pace8:44.62
With Julia.
Leg 2:Distance0.497Time3:06.90Pace6:16.06
Julia's 800.
Leg 3:Distance1.500Time13:07.80Pace8:45.20
With Julia.
Leg 4:Distance1.560Time12:22.60Pace7:56.03
Warm-up with the kids, strides.
Split 1:Distance1.000Time7:55.40Pace7:55.40
Cumilative:Distance1.000Time7:55.40Pace7:55.40
Split 2:Distance0.062Time0:15.90Pace4:16.45
Cumilative:Distance1.062Time8:11.30Pace7:42.62
Split 3:Distance0.186Time1:37.60Pace8:44.73
Cumilative:Distance1.248Time9:48.90Pace7:51.88
Split 4:Distance0.062Time0:16.60Pace4:27.74
Cumilative:Distance1.310Time10:05.50Pace7:42.21
Split 5:Distance0.250Time2:17.10Pace9:08.40
Cumilative:Distance1.560Time12:22.60Pace7:56.03
 
Leg 5:Distance0.256Time1:24.40Pace5:29.69
Joseph and Jacob's 500, my 300.
Split 1:Distance0.070Time0:32.80Pace7:48.57
Cumilative:Distance0.070Time0:32.80Pace7:48.57
Split 2:Distance0.186Time0:51.60Pace4:37.42
Cumilative:Distance0.256Time1:24.40Pace5:29.69
 
Leg 6:Distance0.187Time1:35.90Pace8:32.83
Recovery jog.
Leg 7:Distance1.244Time7:47.60Pace6:15.88
Failed Matthew's and Stephen's 2000, finished with William.
Leg 8:Distance1.000Time8:39.00Pace8:39.00
Back to the house.
Leg 9:Distance4.000Time34:28.40Pace8:37.10
With Joseph and Jacob.
Leg 10:Distance1.000Time7:56.80Pace7:56.80
Alone.

Brown Crocs 3 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.310.001.740.0012.05

Fast Running Friend Workout - 2021-02-09 15:16:31
Workout Totals: Distance12.051Time1:32:45.20Pace7:41.80
12 total. Matthew ran 2000 in 7:50.7, new PR. Stephen again did not have it. Benjamin did 2x1 mile down the canyon 4:40, 4:34 - headwind. Easy runs for everybody else aside from pacing Matthew and Stephen.
Leg 1:Distance3.000Time25:23.70Pace8:27.90
With Julia.
Leg 2:Distance1.060Time8:31.70Pace8:02.74
To the track with the boys.
Leg 3:Distance1.244Time7:50.70Pace6:18.38
2000 with Matthew, William, Joseph and Jacob.
Leg 4:Distance0.500Time4:22.90Pace8:45.80
A jog.
Leg 5:Distance0.497Time0:00.00Pace0:00.00
Stephen's failed 2000 - panicked after 800.
Leg 6:Distance1.750Time14:52.70Pace8:30.11
To the house.
Leg 7:Distance2.000Time16:57.30Pace8:28.65
With Joseph and Jacob.
Leg 8:Distance2.000Time14:46.20Pace7:23.10
With Benjamin.

Brown Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.810.001.240.0012.05

Fast Running Friend Workout - 2021-02-10 16:42:24
Workout Totals: Distance12.054Time1:32:39.00Pace7:41.17
12 total. Stephen hit the panic error again in his 2000. I finished out the interval with the last 500 in 1:40 (80 second pace). Easy runs + pacing for everybody else.
Leg 1:Distance1.560Time12:14.40Pace7:50.77
Warm-up to the track.
Leg 2:Distance1.244Time7:44.70Pace6:13.55
Pacing Stephen in a 2000. He quit again after 1400, but I finished out the interval.
Leg 3:Distance1.250Time10:22.90Pace8:18.32
Back to the house.
Leg 4:Distance8.000Time1:02:17.00Pace7:47.12
Part with Joseph and Jacob, part alone.

Brown Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.240.3712.11

Fast Running Friend Workout - 2021-02-11 15:58:01
Workout Totals: Distance12.113Time1:36:27.50Pace7:57.79
12 total. Joseph and Jacob ran 600 in 1:41.0. I was able to run the last 400 with them (except for falling back a bit in the last 100) in 70.2. William ran 78. Stephen redeemed himself in the 2000 with 7:54.
Leg 1:Distance1.560Time12:24.10Pace7:56.99
Warm-up, part with Stephen.
Leg 2:Distance1.244Time7:54.50Pace6:21.43
Stephen's 2000 - redemption.
Leg 3:Distance1.250Time10:50.30Pace8:40.24
Back to the house with Stephen.
Leg 4:Distance1.000Time7:37.90Pace7:37.90
Alone.
Leg 5:Distance1.811Time14:02.20Pace7:45.05
Warm-up with Joseph, Jacob, Matthew, William, and Benjamin. Strides.
Split 1:Distance1.000Time7:38.50Pace7:38.50
Cumilative:Distance1.000Time7:38.50Pace7:38.50
Split 2:Distance0.062Time0:17.30Pace4:39.03
Cumilative:Distance1.062Time7:55.80Pace7:28.02
Split 3:Distance0.187Time1:36.70Pace8:37.11
Cumilative:Distance1.249Time9:32.50Pace7:38.37
Split 4:Distance0.062Time0:16.20Pace4:21.29
Cumilative:Distance1.311Time9:48.70Pace7:29.05
Split 5:Distance0.500Time4:13.50Pace8:27.00
Cumilative:Distance1.811Time14:02.20Pace7:45.05
 
Leg 6:Distance0.318Time1:50.40Pace5:47.17
Joseph and Jacob's 600.
Split 1:Distance0.070Time0:32.30Pace7:41.43
Cumilative:Distance0.070Time0:32.30Pace7:41.43
200 split.
Split 2:Distance0.248Time1:10.20Pace4:43.06
Cumilative:Distance0.318Time1:42.50Pace5:22.33
My 400.
Split 3:Distance0.000Time0:07.90Pace0:00.00
Cumilative:Distance0.318Time1:50.40Pace5:47.17
Waiting for William.
 
Leg 7:Distance0.930Time7:59.30Pace8:35.38
Back to the house.
Leg 8:Distance4.000Time33:48.80Pace8:27.20
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.250.000.0013.00

Fast Running Friend Workout - 2021-02-12 14:35:43
Workout Totals: Distance13.000Time1:45:14.20Pace8:05.71
13 total. Easy runs.
Leg 1:Distance3.000Time25:32.30Pace8:30.77
With Julia.
Split 1:Distance2.750Time23:47.40Pace8:39.05
Cumilative:Distance2.750Time23:47.40Pace8:39.05
Split 2:Distance0.250Time1:44.90Pace6:59.60
Cumilative:Distance3.000Time25:32.30Pace8:30.77
 
Leg 2:Distance3.000Time23:46.00Pace7:55.33
With Stephen and Matthew.
Leg 3:Distance7.000Time55:55.90Pace7:59.41
With Joseph and Jacob, part with William.

Brown Crocs 3 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.004.930.0016.08

Fast Running Friend Workout - 2021-02-13 08:21:16
Workout Totals: Distance16.078Time1:58:36.50Pace7:22.62
16 total. Did a spontaneous pickup for almost a mile + 2x2 down the canyon with Joseph, Jacob, and Chad. On the first one Bonnie ran 5:59 opening mile with us, after that we ended up with 11:54 for me and Joseph, and 11:48 for Jacob and Chad. Joseph was struggling again, so I stayed with him.

On the second one it started snowing, so Joseph was really having a hard time. We slowed the pace down for a bit. Then Jacob and Chad picked it up, and caught up to 12:00, while I stayed with Joseph (Benjamin joined us during his cool-down half way and stayed with us as well). We finished in 12:23.

Benjamin did 2x2 up 10:51, down 9:57. After that he froze and decided to call it good. I started going into a bit of hypothermia on the cool-down - too much of cool-down I guess. The feet felt numb and I started losing my balance a bit. But I made it to the car OK, and still was able to run the whole way.
Leg 1:Distance7.000Time53:05.50Pace7:35.07
With Chad.
Split 1:Distance4.430Time34:21.20Pace7:45.28
Cumilative:Distance4.430Time34:21.20Pace7:45.28
Split 2:Distance0.930Time5:40.80Pace6:06.45
Cumilative:Distance5.360Time40:02.00Pace7:28.13
Pickup with Luke
Split 3:Distance1.640Time13:03.50Pace7:57.74
Cumilative:Distance7.000Time53:05.50Pace7:35.07
 
Leg 2:Distance1.500Time12:27.80Pace8:18.53
Warm-up with Chad and the kids (part).
Leg 3:Distance2.000Time11:54.70Pace5:57.35
First interval.
Leg 4:Distance2.000Time16:07.50Pace8:03.75
Recovery.
Leg 5:Distance2.000Time12:23.70Pace6:11.85
Second interval.
Leg 6:Distance1.578Time12:37.30Pace7:59.91
Cool-down with Chad and Benjamin.

Brown Crocs 3 Miles: 16.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.750.000.0013.35

Fast Running Friend Workout - 2021-02-15 08:52:10
Workout Totals: Distance13.350Time1:47:25.10Pace8:02.78
Total of 13. Mostly easy runs. Pickups uphill for Matthew, Stephen, and Julia.
Leg 1:Distance3.000Time23:57.10Pace7:59.03
With Stephen and Matthew.
Split 1:Distance2.500Time20:27.90Pace8:11.16
Cumilative:Distance2.500Time20:27.90Pace8:11.16
Split 2:Distance0.500Time3:29.20Pace6:58.40
Cumilative:Distance3.000Time23:57.10Pace7:59.03
 
Leg 2:Distance7.000Time55:04.00Pace7:52.00
With Joseph and Jacob, part with William.
Leg 3:Distance3.000Time25:25.60Pace8:28.53
With Julia.
Split 1:Distance2.750Time23:41.20Pace8:36.80
Cumilative:Distance2.750Time23:41.20Pace8:36.80
Split 2:Distance0.250Time1:44.40Pace6:57.60
Cumilative:Distance3.000Time25:25.60Pace8:28.53
 
Leg 4:Distance0.350Time2:58.40Pace8:29.71
Mary's false start.

Brown Crocs 3 Miles: 13.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-02-16 15:51:33
Workout Totals: Distance12.000Time1:43:13.30Pace8:36.11
12 total, snow, easy runs, usual distances.
Leg 1:Distance3.000Time25:14.80Pace8:24.93
With Stephen and Matthew.
Leg 2:Distance3.000Time26:41.50Pace8:53.83
With Joseph, Jacob, and Julia.
Leg 3:Distance1.000Time10:03.20Pace10:03.20
With Bella and Jacob.
Leg 4:Distance3.000Time26:19.20Pace8:46.40
With Joseph and Jacob.
Leg 5:Distance2.000Time14:54.60Pace7:27.30
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.500.7112.01

Fast Running Friend Workout - 2021-02-17 16:56:44
Workout Totals: Distance12.003Time1:30:03.70Pace7:30.20
12 total. Did some pickups - 3:12 0.5. uphill with Stephen, and 5:45 mile down the canyon with Joseph and Jacob. Benjamin did a mile pickup down the canyon as well at sub-5:00. Usual distances.
Leg 1:Distance3.000Time24:14.10Pace8:04.70
With Stephen and Matthew.
Split 1:Distance2.500Time20:41.80Pace8:16.72
Cumilative:Distance2.500Time20:41.80Pace8:16.72
Split 2:Distance0.500Time3:12.80Pace6:25.60
Cumilative:Distance3.000Time23:54.60Pace7:58.20
Stephen.
Split 3:Distance0.000Time0:19.50Pace0:00.00
Cumilative:Distance3.000Time24:14.10Pace8:04.70
Waiting for Matthew.
 
Leg 2:Distance1.000Time8:00.00Pace8:00.00
With Stephen.
Leg 3:Distance7.003Time50:15.20Pace7:10.56
With Joseph and Jacob.
Split 1:Distance3.886Time30:58.40Pace7:58.23
Cumilative:Distance3.886Time30:58.40Pace7:58.23
Split 2:Distance0.707Time0:00.00Pace0:00.00
Cumilative:Distance4.593Time30:58.40Pace6:44.62
Split 3:Distance2.410Time19:16.80Pace8:00.00
Cumilative:Distance7.003Time50:15.20Pace7:10.56
 
Leg 4:Distance1.000Time7:34.40Pace7:34.40
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-02-18 09:17:39
Workout Totals: Distance12.000Time1:33:29.90Pace7:47.49
12 total. Easy runs except for Benjamin. He did 2x1 mile down the canyon, 4:34, 4:27 - PR for the average.
Leg 1:Distance3.000Time23:42.10Pace7:54.03
Alone.
Leg 2:Distance3.000Time23:53.00Pace7:57.67
With William, Stephen, Joseph, Jacob, and Matthew.
Leg 3:Distance4.000Time31:03.20Pace7:45.80
With Joseph and Jacob.
Leg 4:Distance2.000Time14:51.60Pace7:25.80
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.370.001.240.3112.92

Fast Running Friend Workout - 2021-02-19 08:35:21
Workout Totals: Distance12.926Time1:40:26.30Pace7:46.22
Almost 13 total. Paced Matthew in 2000 - 7:58, he struggled today. Stephen struggled even more, dropped out after 3 laps or so. Joseph and Jacob did an 800. Jacob got 2:23.4, missed his PR by a bit. Joseph did not have it, ran 2:27. I ran the first 400 with Joseph in 71.6, and then the last 100 with Jacob, except I could not keep up in the last 50 meters, and got 17.4. Benjamin paced them.
Leg 1:Distance0.780Time6:00.80Pace7:42.56
Alone.
Leg 2:Distance4.220Time33:16.00Pace7:52.99
Alone.
Leg 3:Distance1.060Time8:16.90Pace7:48.77
With Stephen and Matthew.
Leg 4:Distance1.244Time7:58.70Pace6:24.81
2000 with Matthew, part with Stephen.
Leg 5:Distance0.372Time2:24.30Pace6:27.90
Workout during Joseph and Jacob's 800.
Split 1:Distance0.248Time1:11.60Pace4:48.71
Cumilative:Distance0.248Time1:11.60Pace4:48.71
400
Split 2:Distance0.062Time0:55.30Pace14:51.94
Cumilative:Distance0.310Time2:06.90Pace6:49.35
Recovery
Split 3:Distance0.062Time0:17.40Pace4:40.65
Cumilative:Distance0.372Time2:24.30Pace6:27.90
100
 
Leg 6:Distance1.250Time10:31.80Pace8:25.44
To the house.
Leg 7:Distance4.000Time31:57.80Pace7:59.45
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.93
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.003.002.0016.15

Fast Running Friend Workout - 2021-02-20 08:20:43
Workout Totals: Distance16.150Time1:59:24.20Pace7:23.60
16+ total. Chad joined us. Chad and I started with our usual 7 mile pre-distance, except this time we formally included a mile pickup, which we did in 5:54.9. Then we did 2x2 with Joseph and Jacob. Bonnie ran the first 0.75 of the first interval with us (4:27), and William did the first interval with us except fell back by a second at the end. We had 12:00 on the first one. On the second, we had 5:52 at the mile, and then with 0.75 to go Joseph started showing initiative and Jacob responded. Chad and I tried to keep up, but they dropped us. Joseph and Jacob got 11:25 (5:33 last mile), Chad and I had 11:31 (5:39) (Chad finished a step ahead of me).

Benjamin did 3x2 up 10:28 (5:06, 5:22), down 9:49 (4:53, 4:56), up 10:21(5:02,5:19). I think he is ready to move to a different workout.

Otherwise usual Saturday distances. Mary hit sub-8:00 twice this week.
Leg 1:Distance7.000Time53:54.50Pace7:42.07
With Cha.d
Split 1:Distance3.720Time29:45.80Pace8:00.05
Cumilative:Distance3.720Time29:45.80Pace8:00.05
Split 2:Distance1.000Time5:54.90Pace5:54.90
Cumilative:Distance4.720Time35:40.70Pace7:33.54
Split 3:Distance2.280Time18:13.80Pace7:59.74
Cumilative:Distance7.000Time53:54.50Pace7:42.07
 
Leg 2:Distance1.500Time11:53.50Pace7:55.67
With Chad, part with the gang.
Leg 3:Distance2.000Time12:00.00Pace6:00.00
First interval.
Leg 4:Distance2.000Time16:26.90Pace8:13.45
Recovery.
Leg 5:Distance2.000Time11:31.50Pace5:45.75
Second interval.
Leg 6:Distance1.650Time13:37.80Pace8:15.64
With Chad - more distance to the car.

Brown Crocs 3 Miles: 16.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church, then more lessons at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

Fast Running Friend Workout - 2021-02-22 08:30:16
Workout Totals: Distance12.000Time1:35:19.30Pace7:56.61
12 total. Easy runs for everybody, usual distances, except for Stephen, Matthew, and William - they did 3:11 0.5 uphill to the house.
Leg 1:Distance2.000Time15:50.30Pace7:55.15
Alone.
Leg 2:Distance3.000Time23:34.90Pace7:51.63
With William, Stephen, and Matthew.
Split 1:Distance2.500Time20:23.40Pace8:09.36
Cumilative:Distance2.500Time20:23.40Pace8:09.36
Split 2:Distance0.500Time3:11.50Pace6:23.00
Cumilative:Distance3.000Time23:34.90Pace7:51.63
 
Leg 3:Distance7.000Time55:54.10Pace7:59.16
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.510.250.000.5612.32

Fast Running Friend Workout - 2021-02-23 08:38:08
Workout Totals: Distance12.314Time1:33:56.70Pace7:37.75
12 total, I did 5+7. Joseph and Jacob ran 800 PRs - Jacob 2:21.8, Joseph 2:22.2. I did the first 400 with them falling back a bit in 70.6, then the last 100 in 16.9, except I got dropped by their kick.

William did 400 in 74. Matthew and Stephen started a 2000 but they were sluggish, and I stopped them after the first lap.
Leg 1:Distance5.000Time36:46.60Pace7:21.32
Alone.
Leg 2:Distance1.686Time12:16.50Pace7:16.83
Warm-up, strides.
Split 1:Distance1.000Time7:46.10Pace7:46.10
Cumilative:Distance1.000Time7:46.10Pace7:46.10
Split 2:Distance0.062Time0:16.90Pace4:32.58
Cumilative:Distance1.062Time8:03.00Pace7:34.80
Split 3:Distance0.187Time1:43.60Pace9:14.01
Cumilative:Distance1.249Time9:46.60Pace7:49.66
Split 4:Distance0.187Time0:16.90Pace1:30.37
Cumilative:Distance1.436Time10:03.50Pace7:00.26
Split 5:Distance0.250Time2:13.00Pace8:52.00
Cumilative:Distance1.686Time12:16.50Pace7:16.83
 
Leg 3:Distance0.380Time2:22.80Pace6:15.79
400+100
Split 1:Distance0.248Time1:10.60Pace4:44.68
Cumilative:Distance0.248Time1:10.60Pace4:44.68
Split 2:Distance0.070Time0:55.30Pace13:10.00
Cumilative:Distance0.318Time2:05.90Pace6:35.91
Split 3:Distance0.062Time0:16.90Pace4:32.58
Cumilative:Distance0.380Time2:22.80Pace6:15.79
 
Leg 4:Distance0.250Time2:27.70Pace9:50.80
Recovery jog.
Leg 5:Distance0.248Time1:37.50Pace6:33.15
Failed 2000 with Matthew and Stephen.
Leg 6:Distance1.750Time14:03.10Pace8:01.77
Back to the house.
Leg 7:Distance3.000Time24:22.50Pace8:07.50
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-02-24 08:41:47
Workout Totals: Distance12.000Time1:32:13.20Pace7:41.10
12 total. Easy runs, usual distances.
Leg 1:Distance5.000Time36:34.10Pace7:18.82
Alone.
Leg 2:Distance3.000Time23:43.60Pace7:54.53
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance4.000Time31:55.50Pace7:58.88
With Joseph and Jacob, part with Benjamin.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.260.000.000.9312.19

Fast Running Friend Workout - 2021-02-25 08:45:13
Workout Totals: Distance12.189Time1:33:05.90Pace7:38.27
12 total. Jacob tried to improve the 800 PR again this time paced by Benjamin, but blew up in the second lap and ran 2:25.7. I did 400+100 with the first 400 in 70.3. Matthew ran 800 PR of 2:51.3. Stephen barely missed his with 2:50.2.
Leg 1:Distance5.000Time36:22.40Pace7:16.48
Alone.
Leg 2:Distance1.561Time12:39.30Pace8:06.42
Warm-up, strides.
Split 1:Distance1.000Time7:36.50Pace7:36.50
Cumilative:Distance1.000Time7:36.50Pace7:36.50
Split 2:Distance0.062Time0:17.60Pace4:43.87
Cumilative:Distance1.062Time7:54.10Pace7:26.42
Split 3:Distance0.187Time1:49.90Pace9:47.70
Cumilative:Distance1.249Time9:44.00Pace7:47.57
Split 4:Distance0.062Time0:17.30Pace4:39.03
Cumilative:Distance1.311Time10:01.30Pace7:38.66
Split 5:Distance0.250Time2:38.00Pace10:32.00
Cumilative:Distance1.561Time12:39.30Pace8:06.42
 
Leg 3:Distance0.380Time2:25.70Pace6:23.42
400+100
Split 1:Distance0.248Time1:10.30Pace4:43.47
Cumilative:Distance0.248Time1:10.30Pace4:43.47
Split 2:Distance0.070Time0:55.90Pace13:18.57
Cumilative:Distance0.318Time2:06.20Pace6:36.86
Split 3:Distance0.062Time0:19.50Pace5:14.52
Cumilative:Distance0.380Time2:25.70Pace6:23.42
 
Leg 4:Distance0.250Time2:32.70Pace10:10.80
Recovery lap.
Leg 5:Distance0.498Time2:51.30Pace5:43.98
Stephen and Matthews 800 (Joseph, Jacob, and William helped).
Leg 6:Distance1.500Time12:17.00Pace8:11.33
Cool-down to the house.
Leg 7:Distance3.000Time23:57.50Pace7:59.17
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.001.001.0012.00

Fast Running Friend Workout - 2021-02-26 08:25:22
Workout Totals: Distance12.000Time1:29:33.20Pace7:27.77
12 total, did 5+7 again. Did a mile pickup in the morning in 6:03 from 2.5 to 1.5, struggled on that one. In the afternoon tried it again, this time it was warmer, I had shorts and Joseph and Jacob with me, and we ran 5:50 from 2 to 1, felt a lot better on that one.
Leg 1:Distance5.000Time36:09.80Pace7:13.96
Alone.
Split 1:Distance2.500Time18:52.50Pace7:33.00
Cumilative:Distance2.500Time18:52.50Pace7:33.00
Split 2:Distance1.000Time6:03.20Pace6:03.20
Cumilative:Distance3.500Time24:55.70Pace7:07.34
Split 3:Distance1.500Time11:14.10Pace7:29.40
Cumilative:Distance5.000Time36:09.80Pace7:13.96
 
Leg 2:Distance3.000Time23:29.90Pace7:49.97
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance4.000Time29:53.50Pace7:28.38
With Joseph and Jacob, part with Benjamin.
Split 1:Distance2.000Time16:06.20Pace8:03.10
Cumilative:Distance2.000Time16:06.20Pace8:03.10
Split 2:Distance1.000Time5:50.30Pace5:50.30
Cumilative:Distance3.000Time21:56.50Pace7:18.83
Split 3:Distance1.000Time7:57.00Pace7:57.00
Cumilative:Distance4.000Time29:53.50Pace7:28.38
 

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.270.000.002.0017.27

Fast Running Friend Workout - 2021-02-27 08:10:50
Workout Totals: Distance17.270Time2:12:34.10Pace7:40.57
17+ total. Started with 7 with Chad. We did a mile pickup in 5:53. Actually felt OK on that one even though it was snowing. But we decided to do the hill workout instead of our planned tempo to avoid the snow. However, we had some issues with the hill workout. Stephen and William had sore throats, Jacob was struggling, and Chad fell back on the second interval. I also did not feel that great, had to work very hard to keep up with Joseph and Jacob. So William just ran 2 easy miles - he could not even keep up with us during the warm-up. Stephen and Bonnie did 2x0.25. We decided to stop the workout as a precaution, and have Joseph and Jacob run only 6 miles today in case a cold might be going through the house.

I added a mile with Mary and 0.25 with Bella later at night.
Leg 1:Distance7.000Time51:54.60Pace7:24.94
With Chad.
Split 1:Distance3.720Time28:52.30Pace7:45.67
Cumilative:Distance3.720Time28:52.30Pace7:45.67
Split 2:Distance1.000Time5:53.20Pace5:53.20
Cumilative:Distance4.720Time34:45.50Pace7:21.84
Split 3:Distance2.280Time17:09.10Pace7:31.36
Cumilative:Distance7.000Time51:54.60Pace7:24.94
 
Leg 2:Distance1.500Time11:33.00Pace7:42.00
Warm-up with the boys and Bonnie.
Leg 3:Distance1.520Time10:45.20Pace7:04.47
Hill workout.
Split 1:Distance0.500Time3:03.00Pace6:06.00
Cumilative:Distance0.500Time3:03.00Pace6:06.00
Split 2:Distance0.520Time4:42.80Pace9:03.85
Cumilative:Distance1.020Time7:45.80Pace7:36.67
Split 3:Distance0.500Time2:59.40Pace5:58.80
Cumilative:Distance1.520Time10:45.20Pace7:04.47
 
Leg 4:Distance6.000Time47:32.10Pace7:55.35
More distance with Chad.
Leg 5:Distance1.000Time8:39.20Pace8:39.20
With Mary.
Leg 6:Distance0.250Time2:10.00Pace8:40.00
With Bella.

Brown Crocs 3 Miles: 17.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.250.000.0012.30

Fast Running Friend Workout - 2021-03-01 08:53:19
Workout Totals: Distance12.305Time1:36:17.00Pace7:49.48
12+ total, easy runs, usual distances. Benjamin did a mile pickup down the canyon in 4:55.
Leg 1:Distance2.000Time14:52.70Pace7:26.35
Alone.
Leg 2:Distance3.305Time27:12.10Pace8:13.83
With Julia from the car shop.
Split 1:Distance3.055Time25:30.30Pace8:20.92
Cumilative:Distance3.055Time25:30.30Pace8:20.92
Split 2:Distance0.250Time1:41.80Pace6:47.20
Cumilative:Distance3.305Time27:12.10Pace8:13.83
 
Leg 3:Distance3.000Time23:01.10Pace7:40.37
With Benjamin, Joseph, Jacob, William, Stephen, and Matthew.
Leg 4:Distance4.000Time31:11.10Pace7:47.77
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-03-02 09:20:33
Workout Totals: Distance12.000Time1:31:38.40Pace7:38.20
12 total. Usual distances for the kids. Did 1 mile pickup from 2 to 1 in 5:48 with Joseph and Jacob. Benjamin did 12x0.25 down the canyon with 60 seconds of rest, target was 64, he started out with 63-63s, then slowed down to 65-66 in the middle, but then in the last 4 sped up to 62-63 range.
Leg 1:Distance2.000Time14:55.30Pace7:27.65
Alone.
Leg 2:Distance3.000Time24:42.10Pace8:14.03
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance4.000Time29:34.70Pace7:23.67
With Joseph and Jacob, part with Jenny.
Split 1:Distance2.000Time16:17.30Pace8:08.65
Cumilative:Distance2.000Time16:17.30Pace8:08.65
Split 2:Distance1.000Time5:48.00Pace5:48.00
Cumilative:Distance3.000Time22:05.30Pace7:21.77
Split 3:Distance1.000Time7:29.40Pace7:29.40
Cumilative:Distance4.000Time29:34.70Pace7:23.67
 
Leg 4:Distance3.000Time22:26.30Pace7:28.77
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.500.001.1212.16

Fast Running Friend Workout - 2021-03-03 11:27:16
Workout Totals: Distance12.153Time1:37:43.50Pace8:02.47
12 total. Track workouts today. Julia did 800 in 3:12 (93,99). Jacob did 5x400. I was hoping he and Joseph would be able to do them in 72 with 60 second rest. Joseph fell back in the second interval and was very miserable, so I decided to give them longer rest - 400 jog. However, Joseph just plain quit after the third interval. Matthew did a couple of 200s in about 36-37. Stephen did 5. William did 3x400, first in 74, second not sure, third 78.

I was hoping to be able to do the first two intervals at 72, but that proved too ambitious - I got 73, 77. Then I did a 200 in 37, and then after longer rest felt like I could do some more 400s and did two more in 78 and 76.

Benjamin just ran easy - his legs were sore from the 400s yesterday.
Leg 1:Distance2.000Time14:54.40Pace7:27.20
Alone.
Leg 2:Distance1.060Time9:25.30Pace8:53.30
With Julia.
Leg 3:Distance0.497Time3:12.10Pace6:26.52
Julia's 800.
Leg 4:Distance1.500Time13:22.20Pace8:54.80
With Julia.
Leg 5:Distance1.060Time8:06.50Pace7:38.96
Warm-up with the boys.
Leg 6:Distance2.036Time15:46.10Pace7:44.69
Workout.
Split 1:Distance0.248Time1:13.20Pace4:55.16
Cumilative:Distance0.248Time1:13.20Pace4:55.16
Split 2:Distance0.080Time0:58.40Pace12:10.00
Cumilative:Distance0.328Time2:11.60Pace6:41.22
Split 3:Distance0.248Time1:17.00Pace5:10.48
Cumilative:Distance0.576Time3:28.60Pace6:02.15
Split 4:Distance0.250Time2:37.80Pace10:31.20
Cumilative:Distance0.826Time6:06.40Pace7:23.58
Split 5:Distance0.124Time0:37.50Pace5:02.42
Cumilative:Distance0.950Time6:43.90Pace7:05.16
Split 6:Distance0.340Time3:38.50Pace10:42.65
Cumilative:Distance1.290Time10:22.40Pace8:02.48
Split 7:Distance0.248Time1:18.30Pace5:15.73
Cumilative:Distance1.538Time11:40.70Pace7:35.59
Split 8:Distance0.250Time2:49.10Pace11:16.40
Cumilative:Distance1.788Time14:29.80Pace8:06.47
Split 9:Distance0.248Time1:16.30Pace5:07.66
Cumilative:Distance2.036Time15:46.10Pace7:44.69
 
Leg 7:Distance1.000Time8:34.30Pace8:34.30
Back to the house with the boys.
Leg 8:Distance3.000Time24:22.60Pace8:07.53
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Fast Running Friend Workout - 2021-03-04 08:20:16
Workout Totals: Distance12.000Time1:35:11.30Pace7:55.94
Mostly easy runs, usual distances, total of 12 for me. Joseph was supposed to do a redemption workout, but he did not feel up to it. I did a 2 mile tempo of sorts at the end of my run a mile from the house and back (hills) in 13:12.

Bella ran a mile record - 9:34 (2:16, 2:32, 2:27, 2:19), her first sub-10:00.
Leg 1:Distance3.000Time24:58.70Pace8:19.57
With Julia.
Leg 2:Distance1.000Time9:34.60Pace9:34.60
With Jacob, Stephen, and Bella.
Leg 3:Distance4.000Time31:59.10Pace7:59.77
With Jacob, William, and Matthew, part with Stephen.
Leg 4:Distance2.000Time15:26.00Pace7:43.00
With Jacob.
Leg 5:Distance2.000Time13:12.90Pace6:36.45
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-03-05 08:20:07
Workout Totals: Distance12.000Time1:32:20.80Pace7:41.73
12 total, easy pace, usual distances, except for Mary and Bella. They raced each other with a handicapped start, Bella 1:30 ahead, and Mary barely got her at the end. Bella ran a new PR of 9:29, and Mary was only 3 seconds off her PR with 7:53.
Leg 1:Distance2.000Time14:56.40Pace7:28.20
Alone.
Leg 2:Distance3.000Time23:29.30Pace7:49.77
Part with William, part alone.
Leg 3:Distance7.000Time53:55.10Pace7:42.16
With Joseph and Jacob, part with Stephen and Matthew.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.004.0016.00

Fast Running Friend Workout - 2021-03-06 08:15:56
Workout Totals: Distance16.000Time2:02:26.30Pace7:39.14
16 total, more or less usual Saturday distances for everybody. Chad and I started with a 7 mile warm-up. We did a mile pick-up in 5:48. Then we did 12x0.25 down the canyon with 0.125 rest with Joseph and Jacob. The target was 80. Joseph and I were hitting them more or less on target, with a few faster, and couple a bit slower. Chad was consistently in the 76-78 range. Jacob sometimes went with Chad, and sometimes stayed with me and Joseph. On the last one, we kicked. Jacob got 66.3, Chad I think 66.6, Joseph 69, I got 73.6.

The purpose of the workout was to teach the boys - Joseph in particular - how to mentally handle a repetitive grind of a workout. So I set the pace slow on purpose so they would have some buffer, but fast enough and with the recovery short enough to make this a mentally grinding workout. For me it was not just mentally grinding - I might have been able to do it a bit faster, but not that much.

Benjamin did 2x3 down 14:52, up 16:38. There was quite a bit of a headwind going up, especially in the last mile.

Easy runs for everybody else.
Leg 1:Distance7.000Time52:03.50Pace7:26.21
With Chad.
Split 1:Distance3.720Time29:02.00Pace7:48.28
Cumilative:Distance3.720Time29:02.00Pace7:48.28
Split 2:Distance1.000Time5:48.40Pace5:48.40
Cumilative:Distance4.720Time34:50.40Pace7:22.88
Split 3:Distance2.280Time17:13.10Pace7:33.11
Cumilative:Distance7.000Time52:03.50Pace7:26.21
 
Leg 2:Distance0.980Time8:16.10Pace8:26.22
Warm-up with the boys.
Leg 3:Distance4.375Time31:31.10Pace7:12.25
12x0.25 workout.
Split 1:Distance0.250Time1:19.00Pace5:16.00
Cumilative:Distance0.250Time1:19.00Pace5:16.00
Split 2:Distance0.125Time1:22.70Pace11:01.60
Cumilative:Distance0.375Time2:41.70Pace7:11.20
Split 3:Distance0.250Time1:19.30Pace5:17.20
Cumilative:Distance0.625Time4:01.00Pace6:25.60
Split 4:Distance0.125Time1:22.90Pace11:03.20
Cumilative:Distance0.750Time5:23.90Pace7:11.87
Split 5:Distance0.250Time1:18.00Pace5:12.00
Cumilative:Distance1.000Time6:41.90Pace6:41.90
Split 6:Distance0.125Time1:21.50Pace10:52.00
Cumilative:Distance1.125Time8:03.40Pace7:09.69
Split 7:Distance0.250Time1:18.50Pace5:14.00
Cumilative:Distance1.375Time9:21.90Pace6:48.65
Split 8:Distance0.125Time1:26.70Pace11:33.60
Cumilative:Distance1.500Time10:48.60Pace7:12.40
Split 9:Distance0.250Time1:21.10Pace5:24.40
Cumilative:Distance1.750Time12:09.70Pace6:56.97
Split 10:Distance0.125Time1:23.10Pace11:04.80
Cumilative:Distance1.875Time13:32.80Pace7:13.49
Split 11:Distance0.250Time1:20.30Pace5:21.20
Cumilative:Distance2.125Time14:53.10Pace7:00.28
Split 12:Distance0.125Time1:20.30Pace10:42.40
Cumilative:Distance2.250Time16:13.40Pace7:12.62
Split 13:Distance0.250Time1:20.20Pace5:20.80
Cumilative:Distance2.500Time17:33.60Pace7:01.44
Split 14:Distance0.125Time1:19.30Pace10:34.40
Cumilative:Distance2.625Time18:52.90Pace7:11.58
Split 15:Distance0.250Time1:17.70Pace5:10.80
Cumilative:Distance2.875Time20:10.60Pace7:01.08
Split 16:Distance0.125Time1:28.70Pace11:49.60
Cumilative:Distance3.000Time21:39.30Pace7:13.10
Split 17:Distance0.250Time1:20.80Pace5:23.20
Cumilative:Distance3.250Time23:00.10Pace7:04.65
Split 18:Distance0.125Time1:37.70Pace13:01.60
Cumilative:Distance3.375Time24:37.80Pace7:17.87
Split 19:Distance0.250Time1:19.40Pace5:17.60
Cumilative:Distance3.625Time25:57.20Pace7:09.57
Split 20:Distance0.125Time1:28.50Pace11:48.00
Cumilative:Distance3.750Time27:25.70Pace7:18.85
Split 21:Distance0.250Time1:20.50Pace5:22.00
Cumilative:Distance4.000Time28:46.20Pace7:11.55
Split 22:Distance0.125Time1:31.30Pace12:10.40
Cumilative:Distance4.125Time30:17.50Pace7:20.61
Split 23:Distance0.250Time1:13.60Pace4:54.40
Cumilative:Distance4.375Time31:31.10Pace7:12.25
 
Leg 4:Distance3.645Time30:35.60Pace8:23.59
More distance with Chad, part with Joseph and Jacob.

Brown Crocs 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.000.001.7512.13

Fast Running Friend Workout - 2021-03-08 08:47:03
Workout Totals: Distance12.125Time1:38:21.70Pace8:06.74
12 total, easy runs for everybody except William. I did 8x0.25 down the canyon all except one trial one which we did the other way to see if we liked the uphill with tailwind better than the downhill with the headwind - we did not. Recovery varied from 0.125 to 0.5 to keep the pace close to 80.

Bella ran full mile again in 9:34. Mary could not catch her this time and ran 8:17.
Leg 1:Distance3.000Time22:28.20Pace7:29.40
Alone.
Leg 2:Distance2.480Time20:51.20Pace8:24.52
Warm-up with William.
Leg 3:Distance4.000Time33:07.50Pace8:16.88
Workout with William.
Split 1:Distance0.250Time1:19.70Pace5:18.80
Cumilative:Distance0.250Time1:19.70Pace5:18.80
Split 2:Distance0.125Time1:36.90Pace12:55.20
Cumilative:Distance0.375Time2:56.60Pace7:50.93
Split 3:Distance0.250Time1:20.70Pace5:22.80
Cumilative:Distance0.625Time4:17.30Pace6:51.68
Split 4:Distance0.250Time3:08.30Pace12:33.20
Cumilative:Distance0.875Time7:25.60Pace8:29.26
Split 5:Distance0.250Time1:22.60Pace5:30.40
Cumilative:Distance1.125Time8:48.20Pace7:49.51
Split 6:Distance0.250Time1:43.80Pace6:55.20
Cumilative:Distance1.375Time10:32.00Pace7:39.64
Split 7:Distance0.250Time1:20.90Pace5:23.60
Cumilative:Distance1.625Time11:52.90Pace7:18.71
Split 8:Distance0.500Time5:23.30Pace10:46.60
Cumilative:Distance2.125Time17:16.20Pace8:07.62
Split 9:Distance0.250Time1:23.80Pace5:35.20
Cumilative:Distance2.375Time18:40.00Pace7:51.58
rolling up, tail wind
Split 10:Distance0.250Time3:07.50Pace12:30.00
Cumilative:Distance2.625Time21:47.50Pace8:18.10
Split 11:Distance0.250Time1:21.00Pace5:24.00
Cumilative:Distance2.875Time23:08.50Pace8:02.96
Split 12:Distance0.500Time5:35.70Pace11:11.40
Cumilative:Distance3.375Time28:44.20Pace8:30.87
Split 13:Distance0.250Time1:21.50Pace5:26.00
Cumilative:Distance3.625Time30:05.70Pace8:18.12
Split 14:Distance0.125Time1:43.40Pace13:47.20
Cumilative:Distance3.750Time31:49.10Pace8:29.09
Split 15:Distance0.250Time1:18.40Pace5:13.60
Cumilative:Distance4.000Time33:07.50Pace8:16.88
 
Leg 4:Distance2.645Time21:54.80Pace8:17.09
Cool-down - part with William.

Brown Crocs 3 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.250.001.0012.00

Fast Running Friend Workout - 2021-03-09 08:34:15
Workout Totals: Distance12.000Time1:31:31.60Pace7:37.63
12 total, William did 3 as he ran 7+ yesterday. Otherwise usual distances. Benjamin tried to do 12x0.25 but his muscles were too tight, so he just ran easy. Joseph, Jacob, and I did a couple of pickups, including a mile in 5:52.
Leg 1:Distance3.000Time21:53.10Pace7:17.70
Leg 2:Distance2.000Time15:38.60Pace7:49.30
Leg 3:Distance7.000Time53:59.90Pace7:42.84
With Joseph and Jacob.
Split 1:Distance2.720Time21:04.40Pace7:44.85
Cumilative:Distance2.720Time21:04.40Pace7:44.85
Split 2:Distance0.250Time1:43.80Pace6:55.20
Cumilative:Distance2.970Time22:48.20Pace7:40.67
Split 3:Distance0.750Time6:25.40Pace8:33.87
Cumilative:Distance3.720Time29:13.60Pace7:51.40
Split 4:Distance1.000Time5:52.80Pace5:52.80
Cumilative:Distance4.720Time35:06.40Pace7:26.27
Split 5:Distance2.280Time18:53.50Pace8:17.15
Cumilative:Distance7.000Time53:59.90Pace7:42.84
 

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

Fast Running Friend Workout - 2021-03-10 08:37:37
Workout Totals: Distance12.000Time1:34:48.20Pace7:54.02
12 total, mostly easy runs, Julia did 0.5 down from the house in 3:09.
Leg 1:Distance3.000Time21:57.10Pace7:19.03
Alone.
Leg 2:Distance2.000Time17:14.70Pace8:37.35
With Julia
Leg 3:Distance0.500Time3:09.40Pace6:18.80
With Julia
Leg 4:Distance0.500Time4:36.10Pace9:12.20
With Julia
Leg 5:Distance5.000Time39:55.20Pace7:59.04
With Joseph, part with Jacob, William, Stephen, and Matthew.
Leg 6:Distance1.000Time7:55.70Pace7:55.70
Part with Joseph, part alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.001.000.0012.60

Fast Running Friend Workout - 2021-03-11 08:20:31
Workout Totals: Distance12.600Time1:38:39.90Pace7:49.83
12.6 total, mostly easy, did a pickup with Joseph and Jacob down the canyon for a mile in 5:56. Benjamin did a pickup in 4:56. William ran 7 due to taking a long time to finish his math problem. I told him he could turn around only once he was done, and he was taking his time.
Leg 1:Distance3.000Time22:05.80Pace7:21.93
Alone.
Leg 2:Distance3.600Time29:49.70Pace8:17.14
With William, Stephen, and Matthew to the car shop, part with Benjamin.
Leg 3:Distance6.000Time46:44.40Pace7:47.40
With Joseph and Jacob, part with William.
Split 1:Distance3.050Time24:55.50Pace8:10.33
Cumilative:Distance3.050Time24:55.50Pace8:10.33
Split 2:Distance1.000Time5:56.60Pace5:56.60
Cumilative:Distance4.050Time30:52.10Pace7:37.31
Split 3:Distance1.950Time15:52.30Pace8:08.36
Cumilative:Distance6.000Time46:44.40Pace7:47.40
 

Brown Crocs 3 Miles: 12.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-03-12 16:35:24
Workout Totals: Distance9.000Time1:08:03.20Pace7:33.69
 
Leg 1:Distance7.000Time53:46.50Pace7:40.93
With Jacob, part with William, Stephen, and Matthew.
Leg 2:Distance2.000Time14:16.70Pace7:08.35
Alone.
Fast Running Friend Workout - 2021-03-12 08:39:42
Workout Totals: Distance3.000Time21:19.50Pace7:06.50
Total of 12, easy runs. Benjamin did a mile pickup in 4:47.
Leg 1:Distance3.000Time21:19.50Pace7:06.50
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Fast Running Friend Workout - 2021-03-13 08:13:45
Workout Totals: Distance16.000Time2:04:11.50Pace7:45.72
16 total, easy runs. We got snow, could have done a workout, but decided to move it to Monday. Benjamin found a clear spot and did an out and back mile in the canyon in 5:00. Joseph developed knee pain, I had him cut it to 6 miles.Jacob did 9. Otherwise, usual Saturday distances.
Leg 1:Distance7.000Time54:16.80Pace7:45.26
With Chad, part with Benjamin.
Leg 2:Distance4.000Time31:57.00Pace7:59.25
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance5.000Time37:57.70Pace7:35.54
With Benjamin, Joseph (part), Jacob, and William (part).

Brown Crocs 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.790.000.002.0011.79

Fast Running Friend Workout - 2021-03-15 10:38:40
Workout Totals: Distance8.855Time1:07:02.80Pace7:34.30
Did 8x0.25 with William, Matthew did almost 4, DNFed with 50 meters to in the last one, Stephen did 4. William hit the target of 84, and was even able to go 78, 76 in the last two.
Leg 1:
Distance3.000Time21:54.50Pace7:18.17ZoneEasy Miles
Alone.
Leg 2:
Distance2.000Time14:58.00Pace7:29.00ZoneEasy Miles
Alone.
Leg 3:
Distance0.980Time8:28.30Pace8:38.67ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 4:
Distance2.875Time21:42.00Pace7:32.87
Workout with William, part with Stephen and Matthew.
Split 1:Distance0.250Time1:24.50Pace5:38.00ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:24.50Pace5:38.00
Split 2:Distance0.125Time1:25.30Pace11:22.40ZoneEasy Miles
Cumilative:Distance0.375Time2:49.80Pace7:32.80
Split 3:Distance0.250Time1:23.30Pace5:33.20ZoneVO2 Max Miles
Cumilative:Distance0.625Time4:13.10Pace6:44.96
Split 4:Distance0.125Time1:25.70Pace11:25.60ZoneEasy Miles
Cumilative:Distance0.750Time5:38.80Pace7:31.73
Split 5:Distance0.250Time1:22.20Pace5:28.80ZoneVO2 Max Miles
Cumilative:Distance1.000Time7:01.00Pace7:01.00
Split 6:Distance0.125Time1:33.90Pace12:31.20ZoneEasy Miles
Cumilative:Distance1.125Time8:34.90Pace7:37.69
Split 7:Distance0.250Time1:23.30Pace5:33.20ZoneVO2 Max Miles
Cumilative:Distance1.375Time9:58.20Pace7:15.05
Split 8:Distance0.125Time1:44.60Pace13:56.80ZoneEasy Miles
Cumilative:Distance1.500Time11:42.80Pace7:48.53
Split 9:Distance0.250Time1:21.60Pace5:26.40ZoneVO2 Max Miles
Cumilative:Distance1.750Time13:04.40Pace7:28.23
Split 10:Distance0.125Time1:33.30Pace12:26.40ZoneEasy Miles
Cumilative:Distance1.875Time14:37.70Pace7:48.11
Split 11:Distance0.250Time1:25.00Pace5:40.00ZoneVO2 Max Miles
Cumilative:Distance2.125Time16:02.70Pace7:33.04
Split 12:Distance0.125Time1:39.00Pace13:12.00ZoneEasy Miles
Cumilative:Distance2.250Time17:41.70Pace7:51.87
Split 13:Distance0.250Time1:18.70Pace5:14.80ZoneVO2 Max Miles
Cumilative:Distance2.500Time19:00.40Pace7:36.16
Split 14:Distance0.125Time1:24.70Pace11:17.60ZoneEasy Miles
Cumilative:Distance2.625Time20:25.10Pace7:46.70
Split 15:Distance0.250Time1:16.90Pace5:07.60ZoneVO2 Max Miles
Cumilative:Distance2.875Time21:42.00Pace7:32.87
 
Fast Running Friend Workout - 2021-03-15 18:24:09
Workout Totals: Distance0.760Time7:22.10Pace9:41.71
 
Leg 1:
Distance0.260Time2:17.10Pace8:47.31ZoneEasy Miles
With Mary - false start.
Leg 2:
Distance0.500Time5:05.00Pace10:10.00ZoneEasy Miles
With Bella.

Brown Crocs 3 Miles: 11.79
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.970.000.001.0012.97

Fast Running Friend Workout - 2021-03-16 17:18:28
Workout Totals: Distance12.975Time1:42:16.60Pace7:52.96
Total of 13. Matthew did a redemption workout, 4x0.25 down the canyon, and he was able to hit the target of 84 average. Benjamin did 2x4 down 19:53, 19:47 I think. William and Jacob did it with him. Otherwise, easy runs, usual distances today.
Leg 1:
Distance0.980Time8:19.60Pace8:29.80ZoneEasy Miles
Warm-up
Leg 2:
Distance1.375Time9:55.90Pace7:13.38
Matthew's redemption workout.
Split 1:Distance0.250Time1:24.20Pace5:36.80ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:24.20Pace5:36.80
Split 2:Distance0.125Time1:17.50Pace10:20.00ZoneEasy Miles
Cumilative:Distance0.375Time2:41.70Pace7:11.20
Split 3:Distance0.250Time1:21.10Pace5:24.40ZoneVO2 Max Miles
Cumilative:Distance0.625Time4:02.80Pace6:28.48
Split 4:Distance0.125Time1:24.80Pace11:18.40ZoneEasy Miles
Cumilative:Distance0.750Time5:27.60Pace7:16.80
Split 5:Distance0.250Time1:25.70Pace5:42.80ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:53.30Pace6:53.30
Split 6:Distance0.125Time1:37.00Pace12:56.00ZoneEasy Miles
Cumilative:Distance1.125Time8:30.30Pace7:33.60
Split 7:Distance0.250Time1:25.60Pace5:42.40ZoneVO2 Max Miles
Cumilative:Distance1.375Time9:55.90Pace7:13.38
 
Leg 3:
Distance1.120Time9:24.50Pace8:24.02ZoneEasy Miles
Cool-down.
Leg 4:
Distance3.500Time26:55.40Pace7:41.54ZoneEasy Miles
More distance with Jacob.
Leg 5:
Distance5.000Time39:26.10Pace7:53.22ZoneEasy Miles
With Joseph.
Leg 6:
Distance1.000Time8:15.10Pace8:15.10ZoneEasy Miles
With Mary.

Brown Crocs 3 Miles: 12.97
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-03-17 13:29:46
Workout Totals: Distance12.000Time1:33:38.20Pace7:48.18
Total of 12, easy runs, usual distances.
Leg 1:
Distance5.000Time39:14.60Pace7:50.92ZoneEasy Miles
With William, part with Benjamin.
Leg 2:
Distance4.000Time31:33.50Pace7:53.38ZoneEasy Miles
With Joseph, Jacob, Stephen, and Matthew.
Leg 3:
Distance3.000Time22:50.10Pace7:36.70ZoneEasy Miles
With Joseph, Benjamin, and Jacob.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.751.2512.00

Fast Running Friend Workout - 2021-03-18 08:27:57
Workout Totals: Distance12.000Time1:28:51.70Pace7:24.31
12 total. Joseph, Jacob, and I did a tempo run. The target was 5:30. My goal was to make it with them to 1.25 and then coast to 2. I only made it to the mile. Something was wrong, the legs were caving, did not have enough strength. Not sure if this is aging or just the lack of sleep, or something else. Joseph and Jacob struggled as well. Jacob finished in 11:15, second mile in 5:44. Joseph stopped at 1.25, already behind Jacob. I finished 2 miles in 11:53 with the second mile in 6:22.

I then did a couple of pickups, one uphill and one downhill while during more distance alone.

Easy runs for others. Matthew and Stephen did 5, William 6, otherwise usual distances.
Leg 1:
Distance3.000Time22:16.80Pace7:25.60ZoneEasy Miles
Alone.
Leg 2:
Distance0.980Time7:41.40Pace7:50.82ZoneEasy Miles
With Joseph, William, and Jacob.
Leg 3:
Distance2.000Time11:53.60Pace5:56.80
1+1.
Split 1:Distance1.000Time5:31.50Pace5:31.50ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:31.50Pace5:31.50
With Joseph and Jacob.
Split 2:Distance1.000Time6:22.10Pace6:22.10ZoneThreshold Miles
Cumilative:Distance2.000Time11:53.60Pace5:56.80
 
Leg 4:
Distance4.020Time32:44.30Pace8:08.63ZoneEasy Miles
Distance with Joseph and Jacob.
Leg 5:
Distance2.000Time14:15.60Pace7:07.80
Alone.
Split 1:Distance0.230Time1:53.80Pace8:14.78ZoneEasy Miles
Cumilative:Distance0.230Time1:53.80Pace8:14.78
Split 2:Distance0.250Time1:32.60Pace6:10.40ZoneVO2 Max Miles
Cumilative:Distance0.480Time3:26.40Pace7:10.00
Uphill
Split 3:Distance0.540Time4:31.00Pace8:21.85ZoneEasy Miles
Cumilative:Distance1.020Time7:57.40Pace7:48.04
Split 4:Distance0.750Time4:29.50Pace5:59.33ZoneThreshold Miles
Cumilative:Distance1.770Time12:26.90Pace7:01.98
Split 5:Distance0.230Time1:48.70Pace7:52.61ZoneEasy Miles
Cumilative:Distance2.000Time14:15.60Pace7:07.80
 

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-03-19 10:27:14
Workout Totals: Distance12.000Time1:32:42.80Pace7:43.57
12 total, easy runs, usual distances. Benjamin did a mile pickup in 4:45, starting to recover from the muscle tightness.
Leg 1:
Distance1.000Time7:33.20Pace7:33.20ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time7:45.80Pace7:45.80ZoneEasy Miles
With William.
Leg 3:
Distance4.000Time31:24.30Pace7:51.07ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew - part with Benjamin. Sarah ran the first 0.5 with us. Pushed Leigha in the stroller.
Leg 4:
Distance3.000Time22:27.80Pace7:29.27ZoneEasy Miles
Alone.
Leg 5:
Distance3.000Time23:31.70Pace7:50.57ZoneEasy Miles
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.004.000.0015.00

Fast Running Friend Workout - 2021-03-20 08:32:07
Workout Totals: Distance15.000Time1:51:52.60Pace7:27.51
15 total with Chad, part with the kids. Chad and I did a 4 mile tempo in 24:16, and I felt like my legs have lost their strength just like I did on Thursday. This was all I had - it required a high level of focus, and my legs again felt like they were caving. The pace was easy for Chad.

Joseph and Jacob did better - 11:03 for Joseph, 11:04 for Jacob for 2 miles. Benjamin did 3x1 mile down - 4:43, 4:38, 4:37. For some reason he struggled with the last quarter on all of them slowing down to 72.

William did 6, Bonnie, Stephen, and Matthew 5.
Leg 1:
Distance1.480Time12:33.10Pace8:28.85ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.000Time24:16.10Pace6:04.02ZoneThreshold Miles
Tempo run with Chad.
Leg 3:
Distance3.520Time28:03.40Pace7:58.24ZoneEasy Miles
More distance with Chad, part with Joseph and Jacob.
Leg 4:
Distance6.000Time47:00.00Pace7:50.00ZoneEasy Miles
With Chad and William, part with Bonnie, Stephen, and Matthew.

Brown Crocs 3 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church, then a lesson at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.001.250.0012.00

Fast Running Friend Workout - 2021-03-22 16:48:16
Workout Totals: Distance12.000Time1:31:30.40Pace7:37.53
12 total. Usual distances for the kids, except Matthew ran 4. Did 1.25 down the canyon with Joseph and Jacob in 7:23, felt a lot better than on Saturday probably thanks to two naps in addition to regular sleep on Saturday and Sunday.
Leg 1:
Distance4.000Time32:19.80Pace8:04.95ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2:
Distance7.000Time51:08.00Pace7:18.29
With Joseph and Jacob.
Split 1:Distance3.730Time27:54.20Pace7:28.85ZoneEasy Miles
Cumilative:Distance3.730Time27:54.20Pace7:28.85
Split 2:Distance1.250Time7:23.60Pace5:54.88ZoneThreshold Miles
Cumilative:Distance4.980Time35:17.80Pace7:05.26
Split 3:Distance2.020Time15:50.20Pace7:50.40ZoneEasy Miles
Cumilative:Distance7.000Time51:08.00Pace7:18.29
 
Leg 3:
Distance1.000Time8:02.60Pace8:02.60ZoneEasy Miles
With Matt.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2021-03-23 16:54:09
Workout Totals: Distance12.000Time1:30:49.80Pace7:34.15
12 total. Did a pickup for 1.5 from 2.5 to 1 from the house in 8:54. Benjamin did 6 down the canyon in 30:06 with some headwind. Easy runs otherwise.
Leg 1:
Distance2.000Time15:53.50Pace7:56.75ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance4.000Time31:18.90Pace7:49.73ZoneEasy Miles
With Joseph, Jacob, and William.
Leg 3:
Distance1.000Time8:46.20Pace8:46.20ZoneEasy Miles
With Mary.
Leg 4:
Distance5.000Time34:51.20Pace6:58.24
Alone.
Split 1:Distance2.500Time18:52.80Pace7:33.12ZoneEasy Miles
Cumilative:Distance2.500Time18:52.80Pace7:33.12
Split 2:Distance1.500Time8:54.50Pace5:56.33ZoneThreshold Miles
Cumilative:Distance4.000Time27:47.30Pace6:56.82
Split 3:Distance1.000Time7:03.90Pace7:03.90ZoneEasy Miles
Cumilative:Distance5.000Time34:51.20Pace6:58.24
 

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Fast Running Friend Workout - 2021-03-24 11:20:31
Workout Totals: Distance12.000Time1:26:57.10Pace7:14.76
12 total. Did a 4 mile tempo down the canyon in 23:44 (5:54, 5:56, 5:57, 5:57). It was harder than it used to be, but at least I could go sub-6:00 today. Benjamin showed up out of nowhere and pulled me for the last 0.5.

Joseph, Jacob, William, Stephen, and Matthew did the Roadrunners 1600 time trial. The times were:

Jacob 5:08
Joseph 5:11
William 5:45
Matthew 6:10
Stephen 6:10

Cole Jameson ran 4:48.

Then for fun Joseph, Jacob, William, and Stephen did a 4x400 relay in 4:48. The splits were Stephen 78, William 77 (lost probably 3 seconds meandering between the lanes), Jacob 66, Joseph 67. Joseph learned a lesson in humility - Jane Hedengren ran him down in the last 100 meters. He thought she had it because he was 20 seconds ahead of her in the mile and started his leg in front, but 400 is a different business. So we ended up taking 3rd place.
Leg 1:
Distance3.000Time22:59.90Pace7:39.97ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance1.480Time11:34.60Pace7:49.32ZoneEasy Miles
Warm-up.
Leg 3:
Distance4.000Time23:44.30Pace5:56.07ZoneThreshold Miles
Tempo.
Leg 4:
Distance3.520Time28:38.30Pace8:08.15ZoneEasy Miles
Cool-down - part with Benjamin.
Leg 5:
Distance0.000Time6:09.80Pace0:00.00
Timing the 1600.
Split 1:Distance0.000Time5:07.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time5:07.50Pace0:00.00
Jacob.
Split 2:Distance0.000Time0:03.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time5:11.00Pace0:00.00
Joseph.
Split 3:Distance0.000Time0:34.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time5:45.70Pace0:00.00
William.
Split 4:Distance0.000Time0:24.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time6:09.80Pace0:00.00
Stephen and Matthew.
Split 5:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time6:09.80Pace0:00.00
 
Leg 6:
Distance0.000Time4:48.90Pace0:00.00ZoneEasy Miles
Timing the 4x400 - Stephen, William, Jacob, Joseph.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-03-25 08:12:13
Workout Totals: Distance12.000Time1:29:34.90Pace7:27.91
Easy runs, total of 12 for me, usual distances for the kids.
Leg 1:
Distance4.000Time29:52.60Pace7:28.15ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time7:20.10Pace7:20.10ZoneEasy Miles
Alone.
Leg 3:
Distance3.000Time23:30.50Pace7:50.17ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 4:
Distance4.000Time28:51.70Pace7:12.93ZoneEasy Miles
With Jacob, part with William.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-03-26 09:19:54
Workout Totals: Distance12.000Time1:30:10.10Pace7:30.84
Easy runs. Total of 12. Usual distances.
Leg 1:
Distance5.000Time36:59.00Pace7:23.80ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time53:11.10Pace7:35.87ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.005.500.0016.00

Fast Running Friend Workout - 2021-03-27 08:53:57
Workout Totals: Distance16.000Time1:57:30.80Pace7:20.67
16 total. Did 4 miles down the canyon with Joseph and Jacob in 23:50 (5:58, 5:57, 5:55, 6:00). Felt much better that on Wednesday, and really much better than a week ago. Joseph was struggling, so we slowed it down in the last mile, but I felt like I could have done it in 5:50 or even 5:45. Getting more sleep helps.

Benjamin did 2x3 down 15:12, 14:45. Was too tight and could not get going in the first one, but did better in the second.
Leg 1:
Distance1.480Time11:53.70Pace8:02.23ZoneEasy Miles
With Joseph and Jacob - warm-up.
Leg 2:
Distance4.000Time23:50.30Pace5:57.57ZoneThreshold Miles
4 mile tempo with Joseph and Jacob.
Leg 3:
Distance2.520Time20:55.90Pace8:18.37ZoneEasy Miles
To the house with Joseph and Jacob.
Leg 4:
Distance8.000Time1:00:50.90Pace7:36.36
Part with William, Stephen, and Matthew, part alone.
Split 1:Distance6.270Time49:59.60Pace7:58.41ZoneEasy Miles
Cumilative:Distance6.270Time49:59.60Pace7:58.41
Split 2:Distance1.500Time8:58.30Pace5:58.87ZoneThreshold Miles
Cumilative:Distance7.770Time58:57.90Pace7:35.33
Split 3:Distance0.230Time1:53.00Pace8:11.30ZoneEasy Miles
Cumilative:Distance8.000Time1:00:50.90Pace7:36.36
 

Brown Crocs 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.860.500.000.0012.36

Fast Running Friend Workout - 2021-03-29 08:50:01
Workout Totals: Distance12.356Time1:36:47.80Pace7:50.04
Total of 12+. Easy pace, mostly. Julia did 800 on the track in 3:16. It was windy. Sarah did a hill sprint.
Leg 1:
Distance3.000Time22:27.50Pace7:29.17ZoneEasy Miles
Alone
Leg 2:
Distance1.050Time8:54.30Pace8:28.86ZoneEasy Miles
With Julia and the boys.
Leg 3:
Distance0.496Time3:16.10Pace6:35.36ZoneMarathon Pace Miles
Julia's 800.
Leg 4:
Distance0.500Time4:28.20Pace8:56.40ZoneEasy Miles
With Julia and the boys.
Leg 5:
Distance1.000Time7:45.20Pace7:45.20ZoneEasy Miles
Alone.
Leg 6:
Distance1.000Time8:03.40Pace8:03.40ZoneEasy Miles
With the boys to the house.
Leg 7:
Distance4.000Time31:58.70Pace7:59.68ZoneEasy Miles
With Joseph and Jacob.
Leg 8:
Distance1.000Time7:10.10Pace7:10.10ZoneEasy Miles
Alone.
Leg 9:
Distance0.155Time1:30.50Pace9:43.87ZoneEasy Miles
Sarah's warm-up.
Leg 10:
Distance0.155Time1:13.80Pace7:56.13ZoneEasy Miles
Sarah's hill sprint.

Brown Crocs 3 Miles: 12.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.860.000.001.9812.84

Fast Running Friend Workout - 2021-03-30 08:59:49
Workout Totals: Distance12.844Time1:39:42.00Pace7:45.74
Total of 12. Did 8x400 on the track with 200 recovery pacing William with Joseph and Jacob. The target was 86, he was able to do it a bit faster. Matthew did the first 4. Stephen was supposed to do only the first 4, but he decided to fall back in the last one, so he earned a "bonus" interval.

Benjamin did 4x1 mile down the canyon. He had problems with muscle tension and could not get going at first - 4:52, then I think two in 4:43-4:44 range, and the last one in 4:38.

Usual distances for everybody.
Leg 1:
Distance3.000Time21:50.60Pace7:16.87ZoneEasy Miles
Alone.
Leg 2:
Distance2.300Time16:44.80Pace7:16.87ZoneEasy Miles
To the eye doctor and back.
Leg 3:
Distance0.500Time4:47.50Pace9:35.00ZoneEasy Miles
With Bella.
Leg 4:
Distance1.060Time8:19.90Pace7:51.60ZoneEasy Miles
To the track.
Leg 5:
Distance2.984Time24:04.50Pace8:04.08
8x400 workout.
Split 1:Distance0.248Time1:25.50Pace5:44.76ZoneVO2 Max Miles
Cumilative:Distance0.248Time1:25.50Pace5:44.76
Split 2:Distance0.125Time1:31.10Pace12:08.80ZoneEasy Miles
Cumilative:Distance0.373Time2:56.60Pace7:53.46
Split 3:Distance0.248Time1:25.40Pace5:44.35ZoneVO2 Max Miles
Cumilative:Distance0.621Time4:22.00Pace7:01.90
Split 4:Distance0.125Time1:35.60Pace12:44.80ZoneEasy Miles
Cumilative:Distance0.746Time5:57.60Pace7:59.36
Split 5:Distance0.248Time1:25.70Pace5:45.56ZoneVO2 Max Miles
Cumilative:Distance0.994Time7:23.30Pace7:25.98
Split 6:Distance0.125Time1:41.00Pace13:28.00ZoneEasy Miles
Cumilative:Distance1.119Time9:04.30Pace8:06.42
Split 7:Distance0.248Time1:24.10Pace5:39.11ZoneVO2 Max Miles
Cumilative:Distance1.367Time10:28.40Pace7:39.69
Split 8:Distance0.125Time1:36.60Pace12:52.80ZoneEasy Miles
Cumilative:Distance1.492Time12:05.00Pace8:05.92
Split 9:Distance0.248Time1:21.70Pace5:29.44ZoneVO2 Max Miles
Cumilative:Distance1.740Time13:26.70Pace7:43.62
Split 10:Distance0.125Time1:40.20Pace13:21.60ZoneEasy Miles
Cumilative:Distance1.865Time15:06.90Pace8:06.27
Split 11:Distance0.248Time1:24.30Pace5:39.92ZoneVO2 Max Miles
Cumilative:Distance2.113Time16:31.20Pace7:49.10
Split 12:Distance0.125Time1:42.40Pace13:39.20ZoneEasy Miles
Cumilative:Distance2.238Time18:13.60Pace8:08.65
Split 13:Distance0.248Time1:23.50Pace5:36.69ZoneVO2 Max Miles
Cumilative:Distance2.486Time19:37.10Pace7:53.49
Split 14:Distance0.125Time1:41.90Pace13:35.20ZoneEasy Miles
Cumilative:Distance2.611Time21:19.00Pace8:09.85
Split 15:Distance0.248Time1:22.50Pace5:32.66ZoneVO2 Max Miles
Cumilative:Distance2.859Time22:41.50Pace7:56.22
Split 16:Distance0.125Time1:23.00Pace11:04.00ZoneEasy Miles
Cumilative:Distance2.984Time24:04.50Pace8:04.08
 
Leg 6:
Distance3.000Time23:54.70Pace7:58.23ZoneEasy Miles
With Jacob, part with the other boys.

Brown Crocs 3 Miles: 12.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.751.2512.00

Fast Running Friend Workout - 2021-03-31 09:32:49
Workout Totals: Distance11.000Time1:24:33.50Pace7:41.23
Total of 12. Benjamin paced Joseph and Jacob through 2 miles down the canyon. This time they were able to hit the target of 5:30 pace. First mile in 5:29, and then Jacob ran 5:20 (10:49), and Joseph did 5:25 (10:54).

I was able to make it to 1.25 with them in 6:51, and then coasted a bit slower than 6:00 to the finish, and got 11:24 for 2 miles. Much better than two weeks ago when I only made it to the mile in 5:31, and then coasted in 6:22.

Easy runs for others, usual distances.
Leg 1:
Distance0.980Time8:01.10Pace8:10.92ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:24.80Pace5:42.40
2 mile interval.
Split 1:Distance1.250Time6:51.90Pace5:29.52ZoneVO2 Max Miles
Cumilative:Distance1.250Time6:51.90Pace5:29.52
Split 2:Distance0.750Time4:32.90Pace6:03.87ZoneThreshold Miles
Cumilative:Distance2.000Time11:24.80Pace5:42.40
 
Leg 3:
Distance4.020Time32:41.10Pace8:07.84ZoneEasy Miles
Cool-down/distance with Joseph and Jacob, part with Benjamin.
Leg 4:
Distance4.000Time32:26.50Pace8:06.62ZoneEasy Miles
With William, Stephen, and Matthew.
Fast Running Friend Workout - 2021-03-31 20:23:49
Workout Totals: Distance1.000Time8:25.90Pace8:25.90
With Mary and William.
Leg 1:
Distance1.000Time8:25.90Pace8:25.90ZoneEasy Miles

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-01 09:16:11
Workout Totals: Distance3.000Time21:53.70Pace7:17.90
Total of 12. Easy runs for everybody, except Benjamin doing a pickup.
Leg 1:
Distance3.000Time21:53.70Pace7:17.90ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2021-04-01 17:10:12
Workout Totals: Distance9.000Time1:10:43.10Pace7:51.46
 
Leg 1:
Distance7.000Time55:46.60Pace7:58.09ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance2.000Time14:56.50Pace7:28.25ZoneEasy Miles
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-02 09:04:19
Workout Totals: Distance10.000Time1:16:27.70Pace7:38.77
12 total, easy runs, Benjamin did a mile pickup in 4:51 - his knee is bothering him.
Leg 1:
Distance3.000Time23:59.00Pace7:59.67ZoneEasy Miles
With Matthew, William, and Stephen.
Leg 2:
Distance7.000Time52:28.70Pace7:29.81ZoneEasy Miles
With Joseph, and Jacob, part with William.
Fast Running Friend Workout - 2021-04-02 18:39:07
Workout Totals: Distance2.000Time15:58.70Pace7:59.35
 
Leg 1:
Distance2.000Time15:58.70Pace7:59.35ZoneEasy Miles
Part with Julia, part alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.510.002.001.5016.01

Fast Running Friend Workout - 2021-04-03 07:23:05
Workout Totals: Distance16.005Time2:02:51.40Pace7:40.57
16 total. Had an earlier start due to General Conference. Benjamin did 6 mile tempo down in 30:18. His knee gave him some trouble, and he had a hard time warming up with the first two miles in 5:16, 5:02, then he averaged 5:00 for the remaining 4.

Joseph and Jacob did 12x0.25 down with 0.125 recovery. They were hitting around 77-78. On the last one, Jacob ran 59.6, Joseph went with him for the first 200 or so, then just gave up and jogged in.

Chad and I paced William through 2 miles in 11:54 (5:56, 5:58), then joined Joseph and Jacob for the last 6 intervals of their workout. Chad was hitting around 75 starting a bit behind and catching up. In the last one Chad ran 67, I got 72.4.

Matthew and Stephen did 5 miles.
Leg 1:
Distance0.980Time8:21.60Pace8:31.84ZoneEasy Miles
Warm-up with the boys and Chad.
Leg 2:
Distance2.000Time11:54.00Pace5:57.00ZoneThreshold Miles
With Chad and William.
Leg 3:
Distance0.500Time4:31.60Pace9:03.20ZoneEasy Miles
Recovery jog with Chad.
Leg 4:
Distance2.125Time15:13.20Pace7:09.74
With Chad, Joseph, and Jacob.
Split 1:Distance0.250Time1:18.30Pace5:13.20ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:18.30Pace5:13.20
Split 2:Distance0.125Time1:23.50Pace11:08.00ZoneEasy Miles
Cumilative:Distance0.375Time2:41.80Pace7:11.47
Split 3:Distance0.250Time1:18.10Pace5:12.40ZoneVO2 Max Miles
Cumilative:Distance0.625Time3:59.90Pace6:23.84
Split 4:Distance0.125Time1:32.20Pace12:17.60ZoneEasy Miles
Cumilative:Distance0.750Time5:32.10Pace7:22.80
Split 5:Distance0.250Time1:19.80Pace5:19.20ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:51.90Pace6:51.90
Split 6:Distance0.125Time1:28.10Pace11:44.80ZoneEasy Miles
Cumilative:Distance1.125Time8:20.00Pace7:24.44
Split 7:Distance0.250Time1:19.50Pace5:18.00ZoneVO2 Max Miles
Cumilative:Distance1.375Time9:39.50Pace7:01.45
Split 8:Distance0.125Time1:33.00Pace12:24.00ZoneEasy Miles
Cumilative:Distance1.500Time11:12.50Pace7:28.33
Split 9:Distance0.250Time1:20.30Pace5:21.20ZoneVO2 Max Miles
Cumilative:Distance1.750Time12:32.80Pace7:10.17
Split 10:Distance0.125Time1:28.00Pace11:44.00ZoneEasy Miles
Cumilative:Distance1.875Time14:00.80Pace7:28.43
Split 11:Distance0.250Time1:12.40Pace4:49.60ZoneVO2 Max Miles
Cumilative:Distance2.125Time15:13.20Pace7:09.74
 
Leg 5:
Distance3.400Time28:00.60Pace8:14.29ZoneEasy Miles
Part with Joseph, Jacob, and Chad.
Leg 6:
Distance5.000Time39:12.60Pace7:50.52ZoneEasy Miles
With Stephen and Matthew, part with Benjamin.
Leg 7:
Distance1.000Time7:23.10Pace7:23.10ZoneEasy Miles
Alone.
Leg 8:
Distance1.000Time8:14.70Pace8:14.70ZoneEasy Miles
With Mary.

Brown Crocs 4 Miles: 16.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Watched General Conference, then went for a walk, and did family scripture study in nature.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-05 08:36:34
Workout Totals: Distance8.000Time1:02:14.40Pace7:46.80
12 total, easy runs, usual distances. Benjamin's knee was hurting, so he just ran easy as well.
Leg 1:
Distance4.000Time31:22.60Pace7:50.65ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance1.000Time7:17.00Pace7:17.00ZoneEasy Miles
Alone.
Leg 3:
Distance3.000Time23:34.80Pace7:51.60ZoneEasy Miles
With Joseph and Jacob.
Fast Running Friend Workout - 2021-04-05 17:24:24
Workout Totals: Distance4.000Time29:25.80Pace7:21.45
Alone.
Leg 1:
Distance4.000Time29:25.80Pace7:21.45ZoneEasy Miles

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-06 14:02:20
Workout Totals: Distance12.000Time1:30:31.40Pace7:32.62
Total of 12. Easy runs. Taper for the boys - 4 for Joseph, Jacob, and William, 3 for Stephen, 2 for Matthew.
Leg 1:
Distance8.000Time59:55.60Pace7:29.45ZoneEasy Miles
With Benjamin.
Leg 2:
Distance4.000Time30:35.80Pace7:38.95ZoneEasy Miles
With Joseph, Jacob, William, and Benjamin. Part with Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Fast Running Friend Workout - 2021-04-07 09:07:24
Workout Totals: Distance12.000Time1:28:09.60Pace7:20.80
12 total. Benjamin pulled me through 4 miles down the canyon in 23:15.9 (5:47, 5:52, 5:49, 5:47). It was hard, but I was able to do it, and I improved by 29 seconds from last week.

Joseph, Jacob, William, Stephen, and Matthew ran the 3200 time trial on the track with the Roadrunners. Results:

Jacob 10:58 (PR) (5:19, 5:39)
Joseph 11:04 (PR) (5:21, 5:43)
William 12:29 (6:01, 6:28)
Matthew 13:34 (6:30, 7:07)
Stephen 14:01 (6:30, 7:30)

All of them need to work on holding the speed. Stephen, William, and Matthew also need to work on plain mental toughness when it hurts. To some extent they just gave up in the second mile.
Leg 1:
Distance3.000Time23:24.50Pace7:48.17ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance1.480Time12:02.60Pace8:08.24ZoneEasy Miles
Warm-up with Benjamin.
Leg 3:
Distance4.000Time23:15.90Pace5:48.98ZoneThreshold Miles
4 mile tempo down the canyon - Benjamin pulled me.
Leg 4:
Distance3.520Time29:26.60Pace8:21.88ZoneEasy Miles
Cool-down with Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-08 08:46:06
Workout Totals: Distance12.000Time1:29:35.40Pace7:27.95
12 total, easy pace.
Leg 1:
Distance8.000Time59:44.80Pace7:28.10ZoneEasy Miles
Most of this with Joseph, and Jacob.
Leg 2:
Distance4.000Time29:50.60Pace7:27.65ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-09 09:15:35
Workout Totals: Distance12.000Time1:29:15.50Pace7:26.29
12 total, easy pace.
Leg 1:
Distance4.000Time30:27.40Pace7:36.85ZoneEasy Miles
With Joseph, Jacob, William, Stephen, Matthew, and Benjamin.
Leg 2:
Distance3.000Time22:20.50Pace7:26.83ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 3:
Distance1.000Time6:50.30Pace6:50.30ZoneEasy Miles
With Benjamin.
Leg 4:
Distance4.000Time29:37.30Pace7:24.32ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Fast Running Friend Workout - 2021-04-10 08:32:02
Workout Totals: Distance16.000Time1:56:51.00Pace7:18.19
Total of 16. Did 5 down the canyon with Chad and Jacob in 29:39. We went a bit slower than my limit in the first 3 miles because Joseph was miserable (he stopped after 3 in 17:55), and then Jacob was suffering in the last 1.5, so we eased off the gas pedal. But when we did 0.5 in 2:53 (5:46 pace) between 3 and 4, I started to feel miserable as well. The splits were 5:58, 5:57,6:00,5:52,5:52.

Benjamin warmed-up a mile with us in 5:58, then ran 19:47 for his 4 mile tempo. His knee is starting to feel better, but still not 100%.
Leg 1:
Distance2.480Time20:00.50Pace8:04.07ZoneEasy Miles
Warm-up with Chad, Joseph, Jacob, and Benjamin.
Leg 2:
Distance5.000Time29:39.60Pace5:55.92ZoneThreshold Miles
With Chad and Jacob. Joseph did the first 3 and stopped, Benjamin ran the first mile, and then speed up and did his tempo.
Leg 3:
Distance2.020Time16:01.40Pace7:55.94ZoneEasy Miles
To the house with Jacob, Chad, and Benjamin.
Leg 4:
Distance6.500Time51:09.50Pace7:52.23ZoneEasy Miles
With William. Part with Stephen, Matthew, and Bonnie.

Brown Crocs 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2021-04-12 08:52:13
Workout Totals: Distance12.000Time1:29:29.70Pace7:27.48
Total of 12. Joseph and William did the rabbit chase for 2 down the canyon. William had a minute head start. William ended up with 11:48, Joseph got 10:50, almost caught him. I paced William. Jacob did the first mile with William, then waited for Joseph, and then paced Joseph for the last mile, which was 5:19.

Stephen and Matthew did 4. William's total was 6. Joseph and Jacob did their usual 7. Benjamin did the usual 12 with a mile pickup.
Leg 1:
Distance0.980Time7:56.20Pace8:05.92ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:48.60Pace5:54.30ZoneThreshold Miles
Paced William for 2 down the canyon.
Leg 3:
Distance5.020Time38:43.50Pace7:42.85ZoneEasy Miles
Distance, part with Benjamin, part with the boys, part alone.
Leg 4:
Distance4.000Time31:01.40Pace7:45.35ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Eugene on Fri, Apr 16, 2021 at 12:33:57 from 104.189.16.160

Hey Sasha,

could you do me a favor? go to my blog, and hit "previous week" twice. for me, once i try to go past that, it just sends me back to the blog's base URL. it could just be an issue with my internet, but i figured i'd let you know just in case.

From Eva Splaine on Fri, Apr 16, 2021 at 14:47:09 from 108.61.201.170

I don't think that it a problem on your side Eugene, because I am having the same problem with some of the buttons

From Sasha Pachev on Fri, Apr 16, 2021 at 18:48:41 from 72.250.218.114

Thanks for reporting the bug. I recently made some changes to support SSL protocol, this broke some things, and I have not yet caught all of the issues. Will fix.

From Sasha Pachev on Sat, Apr 17, 2021 at 23:11:58 from 72.250.218.114

I have fixed the problem. Let me know if you find anything else that is broken. Heads up, I am working on a Garmin app so you can post straight to the blog from Garmin.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

Fast Running Friend Workout - 2021-04-13 08:43:23
Workout Totals: Distance12.000Time1:33:35.80Pace7:47.98
12 total, mostly easy runs, pickup with Stephen and Matthew for 0.25. Benjamin did 3x2 down the canyon - 9:59, 9:55, 9:18. There was strong tailwind. He had a hard time getting going, but once he got going, he moved.
Leg 1:
Distance1.000Time7:13.40Pace7:13.40ZoneEasy Miles
Alone
Leg 2:
Distance7.000Time54:34.00Pace7:47.71ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3:
Distance4.000Time31:48.40Pace7:57.10
With Stephen and Matthew.
Split 1:Distance2.110Time17:22.10Pace8:13.89ZoneEasy Miles
Cumilative:Distance2.110Time17:22.10Pace8:13.89
Split 2:Distance0.250Time1:19.70Pace5:18.80ZoneVO2 Max Miles
Cumilative:Distance2.360Time18:41.80Pace7:55.34
Split 3:Distance1.640Time13:06.60Pace7:59.63ZoneEasy Miles
Cumilative:Distance4.000Time31:48.40Pace7:57.10
 

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2021-04-14 08:52:56
Workout Totals: Distance12.000Time1:29:23.00Pace7:26.92
12 total. Pace William for 2 miles down in 11:34. Joseph and Jacob chased him with 60 second handicap. Jacob ran a PR of 10:37, Joseph almost got a PR with 10:42, but they did not quite catch William. Tailwind did help. Jacob's last mile was 5:09, Joseph's 5:14.
Leg 1:
Distance0.980Time8:02.30Pace8:12.14ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:34.70Pace5:47.35ZoneThreshold Miles
2 down the canyon with William - rabbit chase.
Leg 3:
Distance5.020Time39:04.50Pace7:47.03ZoneEasy Miles
Part with the boys, part alone.
Leg 4:
Distance4.000Time30:41.50Pace7:40.38ZoneEasy Miles
With Benjamin, Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-15 08:45:29
Workout Totals: Distance12.000Time1:33:14.90Pace7:46.24
12 total, easy runs, usual distances.
Leg 1:
Distance1.000Time7:26.30Pace7:26.30ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time54:12.10Pace7:44.59ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3:
Distance4.000Time31:36.50Pace7:54.12ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2021-04-16 08:43:09
Workout Totals: Distance8.000Time1:01:04.40Pace7:38.05
Total of 8. Easy pace. Taper for me before the Uneventful Half tomorrow. Also reduced distances for William, Stephen, and Matthew as they are racing in a track meet tomorrow.
Leg 1:
Distance1.000Time7:53.70Pace7:53.70ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time53:10.70Pace7:35.81ZoneEasy Miles
With Joseph and Jacob.

Brown Crocs 4 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.320.0013.110.0015.43

Fast Running Friend Workout - 2021-04-17 08:33:22
Workout Totals: Distance15.429Time19:14.30Pace1:14.81
Uneventful Provo River Half, 1:20:03.

Ran it with Chad. Our splits off his GPS for the first 4 miles were 5:45, 5:52, 6:00, 5:54 (23:32). Then we hit the flat part and slowed down to about 6:15 pace. Once the downhill resumed we got back to slightly sub-6:00. We had 38:40 at the start of the old highway. 42:05 by GPS at 7, and then 48:47 at 8 (6:42).

Chad was inclined to go faster in the first 4 miles, but then he started struggling on the uphill part of the old highway. Once we started going down he got re-energized for a couple of miles. We had 54:18 at the one triangle at Nunn's Park, and then ran 5:58 for the next mile. Then Chad started struggling again. I was feeling strong, but figured I'd just stay around and keep company. We slowed down to 6:02, followed by I think 6:05, so 18:05 for the 3 mile stretch.

Benjamin by that time had finished his 3x1.25 workout (down 5:56, up 6:49, down 5:45), and joined us for the last 2 miles of our half in what he called a партвзнос (communist party membership fee). He and I are reading Gulag Archipelago by Solzhenytsyn, so he just recently learned the term and the concept.

We ran at around that pace all the way to the finish.

I was very happy with the result. Last year in June I ran this course in 1:20:30, and that was all I had. The split at the start of the old highway was almost identical then - 38:43. Today I think I had at least 30 seconds in reserve. This was the first half-marathon where I felt strong in the second half in at least 2 years.

Not sure exactly what caused the difference. A few weeks ago I struggled to run 24:15 for 4 downhill miles. My normal hydration schedule consisted of a big cup of water with electrolytes at meal time, plus another cup right before bed. I noticed this made me get up to go to the bathroom in the middle of the night sometimes as often as 2-3 times, and decided to try skipping the drink before bed, and instead drinking right before the run. The other change I made was the morning of the race I took a double doze of electrolytes (Resistance-C).

Joseph and Jacob took the ACT and then ran 6 miles.

William, Stephen, Matthew, Mary, and Bella went to the Roadrunners meet.

William did 1600 in 5:53 (80, 88, 90, 95). He said he had no energy in the last lap. Something is wrong with his nervous system, has always been, but it has been rearing its ugly head more over the last year. I wonder if getting an extra dose of electrolytes might help him deal with it better.

Stephen ran the 800 in 2:52 (82, 90), Matthew in 2:53 (84, 89).

Mary and Bella were supposed to run the 800, but I misread the starting time in the schedule and we missed their race. So they ran 1600 against the big girls instead. Mary ran 7:41 and even beat a few (7:44 mile conversion roughly, PR by 6 seconds).

Bella ran 9:08 (9:11 mile conversion) in spite of being confused and stopping twice, first time she thought she was done after 3 laps, second time just right before the finish line. So she lost maybe 10 seconds on all of this. She also set a 400 PR in the first lap (2:01).
Leg 1:
Distance1.220Time9:49.80Pace8:03.44ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.109Time0:00.10Pace0:00.01ZoneThreshold Miles
The half.
Leg 3:
Distance1.100Time9:24.40Pace8:33.09ZoneEasy Miles
Cool-down.

Brown Crocs 4 Miles: 15.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home. Come Follow Me lesson.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Burt on Wed, Apr 21, 2021 at 08:59:11 from 98.161.146.237

Happy birthday.

From Eugene on Wed, Apr 21, 2021 at 13:32:44 from 104.189.16.160

didn’t realize our birthday’s are a week apart. happy birthday!

From Burt on Wed, Apr 21, 2021 at 13:34:39 from 98.161.146.237

And happy birthday to you, Gene.

From Burt on Wed, Apr 21, 2021 at 13:34:57 from 98.161.146.237

I crack myself up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.110.002.000.0012.11

Fast Running Friend Workout - 2021-04-19 08:42:39
Workout Totals: Distance12.109Time1:30:24.90Pace7:28.01
12 total. Tempo run with William. We did 2 miles down the canyon in 11:42. Jacob and Joseph chased the rabbit from 60 seconds back. Jacob ran 10:39 (5:21, 5:18) catching the rabbit, Joseph was having some knee issues and stopped after 0.75.

Otherwise easy runs, usual distances.
Leg 1:
Distance1.000Time7:19.60Pace7:19.60ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:42.70Pace5:51.35ZoneThreshold Miles
Paced William for 2 miles down the canyon.
Leg 3:
Distance5.109Time40:52.40Pace8:00.02ZoneEasy Miles
Part alone, part with Jacob and William, part with Benjamin.
Leg 4:
Distance4.000Time30:30.20Pace7:37.55ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-20 08:29:08
Workout Totals: Distance12.000Time1:28:58.40Pace7:24.87
12 total, easy pace for everybody except Stephen and Matthew. They ran the last 2 miles of their 4 in 13:50 (6:52, 6:58) with the last mile being uphill.
Leg 1:
Distance1.000Time7:19.80Pace7:19.80ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time52:08.50Pace7:26.93ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance4.000Time29:30.10Pace7:22.52ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-21 08:49:50
Workout Totals: Distance12.000Time1:32:21.50Pace7:41.79
12 total. Easy runs for everybody except Benjamin. He did 3x1.25 in the canyon, down 5:58, up 6:35, down 5:55. Felt he was limited by his range of motion.

I turned 48 today.
Leg 1:
Distance1.000Time7:20.00Pace7:20.00ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time53:09.50Pace7:35.64ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance4.000Time31:52.00Pace7:58.00ZoneEasy Miles
With Stephen and Matthew, part with Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.030.000.003.0012.03

Fast Running Friend Workout - 2021-04-22 09:00:41
Workout Totals: Distance12.025Time1:32:31.10Pace7:41.63
12 total. Did 12x0.25 down the canyon. Benjamin paced me. Started with the target of 80, but then told Benjamin to pace me for 78. Gave a push in the last one and ran 71.6. Was very tired afterwards.

The kids ran 1600 in the Provo City track meet at the new Provo High. Very nice track, far away from the canyon, wind conditions I think are better there on average unless there is some wind coming from the Utah Lake. Times:

Jacob 5:07
Joseph 5:20
William 5:44
Stephen 6:06
Matthew 6:06
Mary 7:47
Bella 9:20
Leg 1:
Distance4.000Time30:55.40Pace7:43.85ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 2:
Distance0.980Time8:05.20Pace8:15.10ZoneEasy Miles
Warm-up.
Leg 3:
Distance4.375Time32:22.50Pace7:24.00
12x0.25 workout
Split 1:Distance0.250Time1:18.20Pace5:12.80ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:18.20Pace5:12.80
Split 2:Distance0.125Time1:24.30Pace11:14.40ZoneEasy Miles
Cumilative:Distance0.375Time2:42.50Pace7:13.33
Split 3:Distance0.250Time1:19.40Pace5:17.60ZoneVO2 Max Miles
Cumilative:Distance0.625Time4:01.90Pace6:27.04
Split 4:Distance0.125Time1:26.30Pace11:30.40ZoneEasy Miles
Cumilative:Distance0.750Time5:28.20Pace7:17.60
Split 5:Distance0.250Time1:20.20Pace5:20.80ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:48.40Pace6:48.40
Split 6:Distance0.125Time1:25.90Pace11:27.20ZoneEasy Miles
Cumilative:Distance1.125Time8:14.30Pace7:19.38
Split 7:Distance0.250Time1:18.40Pace5:13.60ZoneVO2 Max Miles
Cumilative:Distance1.375Time9:32.70Pace6:56.51
Split 8:Distance0.125Time1:29.40Pace11:55.20ZoneEasy Miles
Cumilative:Distance1.500Time11:02.10Pace7:21.40
Split 9:Distance0.250Time1:20.00Pace5:20.00ZoneVO2 Max Miles
Cumilative:Distance1.750Time12:22.10Pace7:04.06
Split 10:Distance0.125Time1:26.50Pace11:32.00ZoneEasy Miles
Cumilative:Distance1.875Time13:48.60Pace7:21.92
Split 11:Distance0.250Time1:19.40Pace5:17.60ZoneVO2 Max Miles
Cumilative:Distance2.125Time15:08.00Pace7:07.29
Split 12:Distance0.125Time1:34.30Pace12:34.40ZoneEasy Miles
Cumilative:Distance2.250Time16:42.30Pace7:25.47
Split 13:Distance0.250Time1:17.50Pace5:10.00ZoneVO2 Max Miles
Cumilative:Distance2.500Time17:59.80Pace7:11.92
Split 14:Distance0.125Time1:31.90Pace12:15.20ZoneEasy Miles
Cumilative:Distance2.625Time19:31.70Pace7:26.36
Split 15:Distance0.250Time1:17.00Pace5:08.00ZoneVO2 Max Miles
Cumilative:Distance2.875Time20:48.70Pace7:14.33
Split 16:Distance0.125Time1:32.10Pace12:16.80ZoneEasy Miles
Cumilative:Distance3.000Time22:20.80Pace7:26.93
Split 17:Distance0.250Time1:18.00Pace5:12.00ZoneVO2 Max Miles
Cumilative:Distance3.250Time23:38.80Pace7:16.55
Split 18:Distance0.125Time1:31.80Pace12:14.40ZoneEasy Miles
Cumilative:Distance3.375Time25:10.60Pace7:27.59
Split 19:Distance0.250Time1:17.00Pace5:08.00ZoneVO2 Max Miles
Cumilative:Distance3.625Time26:27.60Pace7:17.96
Split 20:Distance0.125Time1:36.50Pace12:52.00ZoneEasy Miles
Cumilative:Distance3.750Time28:04.10Pace7:29.09
Split 21:Distance0.250Time1:17.50Pace5:10.00ZoneVO2 Max Miles
Cumilative:Distance4.000Time29:21.60Pace7:20.40
Split 22:Distance0.125Time1:49.30Pace14:34.40ZoneEasy Miles
Cumilative:Distance4.125Time31:10.90Pace7:33.55
Split 23:Distance0.250Time1:11.60Pace4:46.40ZoneVO2 Max Miles
Cumilative:Distance4.375Time32:22.50Pace7:24.00
 
Leg 4:
Distance2.670Time21:08.00Pace7:54.91ZoneEasy Miles
Cool-down.

Brown Crocs 4 Miles: 12.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-23 08:52:52
Workout Totals: Distance12.000Time1:31:58.10Pace7:39.84
12 total for me. Easy runs, usual distances for everybody, except Benjamin, who tapered for the 5000 tomorrow.
Leg 1:
Distance1.000Time7:28.70Pace7:28.70ZoneEasy Miles
Alone.
Leg 2:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 3:
Distance7.000Time53:54.10Pace7:42.01ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 4:
Distance4.000Time30:35.30Pace7:38.82ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.005.000.000.0016.00

Fast Running Friend Workout - 2021-04-24 08:38:15
Workout Totals: Distance16.000Time1:59:42.10Pace7:28.88
16 total. Did 5 mile tempo down the canyon with Joseph and Jacob. Decided to try an experiment. Told Joseph he got to set the pace, the only thing I expected was that in his mind it had to be honest, and he did not start his watch or get splits from us as we went. His idea of an honest pace ended up being 6:22,6:20,6:18,6:29,6:25 with 31:54 for 5 miles.

Usual Saturday distances for everybody.

Benjamin raced 5000 in the Clarence Robison Invitational and ran a PR of 15:13.70, taking third in a dramatic finish. His splits are below. The time is his official track PR, and we believe the Crocs world record unless somebody can claim a faster time.
Leg 1:
Distance2.480Time19:47.90Pace7:58.99ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance5.000Time31:54.30Pace6:22.86ZoneMarathon Pace Miles
Tempo with Joseph and Jacob.
Leg 3:
Distance2.020Time16:45.60Pace8:17.82ZoneEasy Miles
To the house with Joseph and Jacob.
Leg 4:
Distance6.500Time51:14.30Pace7:52.97ZoneEasy Miles
With William, part with Stephen and Matthew.
Fast Running Friend Workout - 2021-04-24 15:47:49
Workout Totals: Distance0.000Time0:00.00Pace0:00.00
Benjamin's splits at Clarance Robison Invitational 5000 by lap. His official time was 15:13.70.
Leg 1:
Distance0.000Time15:13.30Pace0:00.00
Split 1:Distance0.000Time1:11.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time1:11.10Pace0:00.00
Split 2:Distance0.000Time1:11.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time2:22.80Pace0:00.00
Split 3:Distance0.000Time1:10.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time3:32.80Pace0:00.00
Split 4:Distance0.000Time1:11.30Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time4:44.10Pace0:00.00
Split 5:Distance0.000Time1:11.60Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time5:55.70Pace0:00.00
Split 6:Distance0.000Time1:12.60Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time7:08.30Pace0:00.00
Split 7:Distance0.000Time1:14.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time8:22.50Pace0:00.00
Split 8:Distance0.000Time1:14.90Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time9:37.40Pace0:00.00
Split 9:Distance0.000Time1:16.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time10:53.60Pace0:00.00
Split 10:Distance0.000Time1:15.60Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time12:09.20Pace0:00.00
Split 11:Distance0.000Time1:15.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time13:24.70Pace0:00.00
Split 12:Distance0.000Time1:16.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time14:40.80Pace0:00.00
Split 13:Distance0.000Time0:32.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time15:13.30Pace0:00.00
 

Brown Crocs 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-26 08:46:19
Workout Totals: Distance12.000Time1:33:22.20Pace7:46.85
12 total, easy runs, usual distances. Benjamin did a mile pickup in 4:59, was sore from the 5000 on Saturday, which I think is a good sign.
Leg 1:
Distance1.000Time7:19.70Pace7:19.70ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time54:43.00Pace7:49.00ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3:
Distance4.000Time31:19.50Pace7:49.88ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-04-27 08:48:04
Workout Totals: Distance12.000Time1:31:15.10Pace7:36.26
12 total, mostly easy runs, usual distances. Joseph and Jacob did a mile pickup down the canyon in 5:58. Benjamin did a pickup as well.
Leg 1:
Distance1.000Time7:21.90Pace7:21.90ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time52:26.10Pace7:29.44
With Joseph and Jacob, part with William.
Split 1:Distance5.770Time44:39.10Pace7:44.32ZoneEasy Miles
Cumilative:Distance5.770Time44:39.10Pace7:44.32
Split 2:Distance1.000Time5:58.30Pace5:58.30ZoneThreshold Miles
Cumilative:Distance6.770Time50:37.40Pace7:28.66
Split 3:Distance0.230Time1:48.70Pace7:52.61ZoneEasy Miles
Cumilative:Distance7.000Time52:26.10Pace7:29.44
 
Leg 3:
Distance4.000Time31:27.10Pace7:51.77ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.002.000.0012.05

Fast Running Friend Workout - 2021-04-28 08:46:34
Workout Totals: Distance12.046Time1:30:32.50Pace7:30.98
12 total. Tempo run with William. We did 2 down the canyon in 11:44 (5:46, 5:58). Jacob chased the rabbit and was rewarded with a PR of 10:36 (5:17, 5:19). Joseph made it to the first mile, and then his knees gave out.

Easy runs for other kids. Benjamin did his regular sub-5:00 mile pickup.
Leg 1:
Distance0.980Time7:49.40Pace7:58.98ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:44.50Pace5:52.25ZoneThreshold Miles
Tempo with William.
Leg 3:
Distance5.066Time40:31.60Pace7:59.98ZoneEasy Miles
Part with the boys, part with Benjamin, part alone.
Leg 4:
Distance4.000Time30:27.00Pace7:36.75ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-29 08:50:40
Workout Totals: Distance12.000Time1:31:40.00Pace7:38.33
12 total, easy runs. Benjamin did 14 total with a 3 mile tempo down the canyon in 14:50.
Leg 1:
Distance1.000Time7:31.70Pace7:31.70ZoneEasy Miles
With William.
Leg 2:
Distance7.000Time53:47.40Pace7:41.06ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3:
Distance4.000Time30:20.90Pace7:35.23ZoneEasy Miles
With Stephen and Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-30 08:58:47
Workout Totals: Distance8.000Time1:01:46.10Pace7:43.26
12 total, easy runs.
Leg 1:
Distance1.000Time7:21.40Pace7:21.40ZoneEasy Miles
With William.
Leg 2:
Distance7.000Time54:24.70Pace7:46.39ZoneEasy Miles
With Joseph and Jacob, part with William and Matthew.
Fast Running Friend Workout - 2021-04-30 17:53:39
Workout Totals: Distance4.000Time31:52.50Pace7:58.12
Leg 1:
Distance4.000Time31:52.50Pace7:58.12ZoneEasy Miles
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Fast Running Friend Workout - 2021-05-01 08:16:51
Workout Totals: Distance16.000Time1:59:56.10Pace7:29.76
16 total. Ran with Chad. We did 5 miles down the canyon in 29:27 (5:53,5:56,5:54,5:56,5:48). It was hard, but I was not getting weaker as the run progressed. Felt that I could have used more sleep, though.

Benjamin did 3x1.25 down after a long warm-up. 6:06, 6:00, 5:50. He finally got going by the third one.

The kids ran the 800 at the meet at the American Fork High. Results:

curl -s https://usatfutahyouth.weebly.com/uploads/6/5/6/7/6567024/may_1_results_af.pdf | pdftotext -layout - - | egrep Pachev\|Gow

2 # 6 Pachev, Mary 14 Fast Running Blog 3:44.98
3 # 3 Pachev, Bella 16 Fast Running Blog 4:22.83
2 # 7 Pachev, Matthew 12 Fast Running Blog 2:55.08 2
5 # 8 Pachev, Stephen 10 Fast Running Blog 2:54.42 3
5 # 9 Pachev, William 08 Fast Running Blog 2:47.46 5
2 # 4 Pachev, Jacob 06 Fast Running Blog 2:23.39 5
3 # 5 Pachev, Joseph 05 Fast Running Blog 2:23.62 5
2 # 1 Gow, Bonnie 06 Fast Running Blog 2:42.59 5


Matthew had a very interesting race. He opened in 92, I yelled that he was gong too slow, then he broke away from the pack ran 43, 39 almost catching the leaders.

The temperature was around 80F, so I think the kids were a bit sluggish.

Jacob went 68(good), 75 (bad). Joseph 69 (good), 74(bad). I wonder if maybe the heat got to them. For Matthew it might also have been the reason he started out way too slow. William struggled as well opening in 78, and then completely blowing up in the second lap. Bonnie had a great race, ran a PR. Stephen was evenly paced, but he had a hard time as well.

Mary and Bella ran their first official 800.
Leg 1:
Distance2.480Time20:23.80Pace8:13.47ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time29:27.40Pace5:53.48ZoneThreshold Miles
Tempo.
Leg 3:
Distance8.520Time1:10:04.90Pace8:13.53ZoneEasy Miles
Distance.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.820.000.000.2512.07

Fast Running Friend Workout - 2021-05-03 08:46:21
Workout Totals: Distance12.066Time1:39:46.90Pace8:16.18
Total of 12. The boys did a 200 meter time trial. Results:

Jacob 28.7
Joseph 29.9
William 32.9
Matthew 35.1
Stephen 35.5

Julia did 2x400 89.0, 87.8
Leg 1:
Distance1.000Time7:29.00Pace7:29.00ZoneEasy Miles
Leg 2:
Distance1.810Time14:52.40Pace8:13.04ZoneEasy Miles
Leg 3:
Distance0.000Time0:02.50Pace0:00.00ZoneEasy Miles
Leg 4:
Distance0.070Time0:29.90Pace7:07.14
Timing Joseph and Jacob.
Split 1:Distance0.070Time0:28.70Pace6:50.00ZoneEasy Miles
Cumilative:Distance0.070Time0:28.70Pace6:50.00
Split 2:Distance0.000Time0:01.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.070Time0:29.90Pace7:07.14
 
Leg 5:
Distance0.125Time0:58.90Pace7:51.20ZoneEasy Miles
A jog.
Leg 6:
Distance0.070Time0:32.90Pace7:50.00ZoneEasy Miles
Timing William.
Leg 7:
Distance0.125Time1:04.20Pace8:33.60ZoneEasy Miles
A jog.
Leg 8:
Distance0.070Time0:35.50Pace8:27.14
Split 1:Distance0.070Time0:35.10Pace8:21.43ZoneEasy Miles
Cumilative:Distance0.070Time0:35.10Pace8:21.43
Split 2:Distance0.000Time0:00.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.070Time0:35.50Pace8:27.14
 
Leg 9:
Distance1.500Time13:27.60Pace8:58.40ZoneEasy Miles
More distance with the kids.
Leg 10:
Distance0.240Time1:44.00Pace7:13.33ZoneEasy Miles
Some distance while waiting.
Leg 11:
Distance3.000Time23:54.70Pace7:58.23ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 12:
Distance1.000Time7:27.70Pace7:27.70ZoneEasy Miles
Alone.
Leg 13:
Distance1.060Time9:33.30Pace9:00.85ZoneEasy Miles
Warm-up with Julia.
Leg 14:
Distance0.248Time1:29.00Pace5:58.87
Split 1:Distance0.248Time1:29.00Pace5:58.87ZoneVO2 Max Miles
Cumilative:Distance0.248Time1:29.00Pace5:58.87
Julia's 400.
 
Leg 15:
Distance0.500Time5:01.40Pace10:02.80ZoneEasy Miles
Recovery.
Leg 16:
Distance0.248Time1:27.80Pace5:54.03ZoneEasy Miles
Another 400.
Leg 17:
Distance1.000Time9:38.60Pace9:38.60ZoneEasy Miles
Back to the house.

Brown Crocs 4 Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-05-04 08:50:52
Workout Totals: Distance12.000Time1:32:59.90Pace7:44.99
Easy runs, usual distances, Benjamin did 2x3 down the canyon 14:51, 14:39.
Leg 1:
Distance5.000Time39:38.90Pace7:55.78ZoneEasy Miles
With William.
Leg 2:
Distance3.000Time21:58.60Pace7:19.53ZoneEasy Miles
Alone.
Leg 3:
Distance4.000Time31:22.40Pace7:50.60ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.480.000.000.6212.10

Fast Running Friend Workout - 2021-05-05 08:39:10
Workout Totals: Distance12.103Time1:34:45.70Pace7:49.78
12 total.
300 meter time trials. Results:

Jacob 45.0
Joseph 46.2
William 52.9
Matthew 55.7
Stephen 56.8

I paced William, then Stephen and Matthew.

Benjamin did his usual mile pickup. Usual distances.
Leg 1:
Distance1.000Time7:20.20Pace7:20.20ZoneEasy Miles
Alone.
Leg 2:
Distance1.810Time15:31.20Pace8:34.48
Warm-up + strides with the boys.
Split 1:Distance1.000Time8:08.90Pace8:08.90ZoneEasy Miles
Cumilative:Distance1.000Time8:08.90Pace8:08.90
Split 2:Distance0.062Time0:18.20Pace4:53.55ZoneVO2 Max Miles
Cumilative:Distance1.062Time8:27.10Pace7:57.50
Split 3:Distance0.187Time1:51.00Pace9:53.58ZoneEasy Miles
Cumilative:Distance1.249Time10:18.10Pace8:14.88
Split 4:Distance0.062Time0:18.20Pace4:53.55ZoneVO2 Max Miles
Cumilative:Distance1.311Time10:36.30Pace8:05.35
Split 5:Distance0.187Time2:04.20Pace11:04.17ZoneEasy Miles
Cumilative:Distance1.498Time12:40.50Pace8:27.68
Split 6:Distance0.062Time0:18.00Pace4:50.32ZoneVO2 Max Miles
Cumilative:Distance1.560Time12:58.50Pace8:19.04
Split 7:Distance0.250Time2:32.70Pace10:10.80ZoneEasy Miles
Cumilative:Distance1.810Time15:31.20Pace8:34.48
 
Leg 3:
Distance0.100Time0:46.20Pace7:42.00
Timing Joseph and Jacob.
Split 1:Distance0.100Time0:45.00Pace7:30.00ZoneEasy Miles
Cumilative:Distance0.100Time0:45.00Pace7:30.00
Split 2:Distance0.000Time0:01.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.100Time0:46.20Pace7:42.00
 
Leg 4:
Distance0.186Time0:52.90Pace4:44.41ZoneVO2 Max Miles
With William.
Leg 5:
Distance1.000Time8:46.30Pace8:46.30ZoneEasy Miles
Back to the house to get Stephen and Matthew.
Leg 6:
Distance1.312Time10:41.40Pace8:08.87
Warm-up with Stephen and Matthew.
Split 1:Distance1.000Time8:07.20Pace8:07.20ZoneEasy Miles
Cumilative:Distance1.000Time8:07.20Pace8:07.20
Split 2:Distance0.062Time0:20.60Pace5:32.26ZoneVO2 Max Miles
Cumilative:Distance1.062Time8:27.80Pace7:58.15
Split 3:Distance0.250Time2:13.60Pace8:54.40ZoneEasy Miles
Cumilative:Distance1.312Time10:41.40Pace8:08.87
 
Leg 7:
Distance0.195Time0:56.80Pace4:51.28
200 with Stephen and Matthew.
Split 1:Distance0.186Time0:55.70Pace4:59.46ZoneVO2 Max Miles
Cumilative:Distance0.186Time0:55.70Pace4:59.46
Split 2:Distance0.009Time0:01.10Pace2:02.22ZoneEasy Miles
Cumilative:Distance0.195Time0:56.80Pace4:51.28
 
Leg 8:
Distance2.500Time19:52.30Pace7:56.92ZoneEasy Miles
More distance with Joseph and Jacob.
Leg 9:
Distance4.000Time29:58.40Pace7:29.60ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-05-06 08:47:47
Workout Totals: Distance8.000Time1:00:47.30Pace7:35.91
Total of 12. Easy pace except for a pickup down the canyon in 5:57 with Joseph and Jacob.
Leg 1:
Distance8.000Time1:00:47.30Pace7:35.91
With Joseph and Jacob. Benjamin ran with us except for the pickup, which he did at his pace in sub-5:00.
Split 1:Distance4.480Time33:11.10Pace7:24.44ZoneEasy Miles
Cumilative:Distance4.480Time33:11.10Pace7:24.44
Split 2:Distance1.000Time5:57.30Pace5:57.30ZoneThreshold Miles
Cumilative:Distance5.480Time39:08.40Pace7:08.54
Split 3:Distance2.520Time21:38.90Pace8:35.44ZoneEasy Miles
Cumilative:Distance8.000Time1:00:47.30Pace7:35.91
 
Fast Running Friend Workout - 2021-05-06 17:27:27
Workout Totals: Distance4.000Time29:10.50Pace7:17.62
 
Leg 1:
Distance4.000Time29:10.50Pace7:17.62ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

Fast Running Friend Workout - 2021-05-07 08:29:28
Workout Totals: Distance10.000Time1:15:23.40Pace7:32.34
Total of 10. Did a mile pickup down the canyon with Jacob. I had 5:44, he got 5:33 thanks to the last quarter in 75. Benjamin tapered for the race tomorrow - total of 8 miles. We drove to Umatilla, OR and ran some on the road.
Leg 1:
Distance1.000Time7:17.40Pace7:17.40ZoneEasy Miles
Alone.
Leg 2:
Distance7.000Time52:15.90Pace7:27.99
With Jacob, part with Stephen and William.
Split 1:Distance5.770Time44:38.80Pace7:44.26ZoneEasy Miles
Cumilative:Distance5.770Time44:38.80Pace7:44.26
Split 2:Distance1.000Time5:44.60Pace5:44.60ZoneThreshold Miles
Cumilative:Distance6.770Time50:23.40Pace7:26.59
Split 3:Distance0.230Time1:52.50Pace8:09.13ZoneEasy Miles
Cumilative:Distance7.000Time52:15.90Pace7:27.99
 
Leg 3:
Distance2.000Time15:50.10Pace7:55.05ZoneEasy Miles
With Benjamin on the road.

Brown Crocs 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.030.000.000.0012.03

Fast Running Friend Workout - 2021-05-08 10:17:36
Workout Totals: Distance12.028Time1:29:13.50Pace7:25.09

Ran easy 12 in Umatilla, OR. Benjamin did 5 with me. Joseph and Jacob did 8 with 2 down the canyon at 6:00 pace, William ran 6 with 1 mile at 6:00. Easy 5 for Stephen and Matthew.

In the afternoon Benjamin and I drove to Portland where Benjamin ran 5000 in the Portland Twilight meet. His time was 14:47.62 - he reached his goal of breaking 15:00 in Crocs.

Official splits:

34.956
1:44.836(1:09.881)
2:53.621(1:08.785)
4:03.783(1:10.162)
5:13.949(1:10.166)
6:24.620(1:10.671)
7:34.998(1:10.379)
8:45.866(1:10.868)
9:59.216(1:13.350)
11:12.054(1:12.838)
12:25.079(1:13.026)
13:38.873(1:13.794)
14:47.612(1:08.740)

 

Official timing company finish photo:

 

Video of the race, excuse my poor camera skills:


Very nice kick in the last 200 passing Jackson Lyle from Gonzaga right before the finish line and achieving the benchmark of Croc-lapping somebody who ran 16:02 (Ryan Jones). If Ryan had kicked a little harder, this would have given Benjamin the distinction of having Croc-lapped a sub-16:00.

This was his first sea-level race since 2019, and first sea-level track race since 2017. Just from watching the video, I can see opportunities for improvement. Up to 3000 he is running at the front of the 14:35-14:40 pack pushing the pace on occasion. Then he gets to 3000, sees 8:45 split, which to him means two things: a) He is in a lion's den, and b) 75s to the finish will give him his goal of sub-15:00. So he takes the foot off the gas, and loses contact with the pack. After a lap in 73 he realizes he is stronger than he thinks, and starts working to catch up to the pack that he just let go. But now he is alone and he has to speed up to something from 73 instead of continuing to coast at 71 with the front of the pack. He finds a 72 and catches the tail end of the pack around 3800, but now he lost two laps for nothing. With the same effort he could have gotten to 3800 in 11:08 instead of 11:12, and now with 3 laps to go he has the pack and the momentum.

Then of course, there is training your legs to not be afraid of sea-level appropriate turnover. Not sure how much more this will bring.

Of course, some will point out that a certain amount of improvement can be made by trading Crocs for carbon plate shoes. I know from my tests that Crocs are equal to regular racing flats - at least for me and Benjamin. So carbon plate shoes will give him maybe 20 seconds. Well, then he would be just another 14:27 5 K runner in carbon plate shoes. I'd take 14:47 in Crocs over that any day :-) This is not to say that at some point it would not make sense to start alternating. But not yet, I think.
 

 

Leg 1:
Distance2.013Time14:30.90Pace7:12.64ZoneEasy Miles
Alone.
Leg 2:
Distance5.004Time38:48.00Pace7:45.23ZoneEasy Miles
With Benjamin.
Leg 3:
Distance5.011Time35:54.60Pace7:09.97ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church over Zoom in Umatilla, OR, then drove to Boise, ID and stayed with friends for the afternoon and the night.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-05-10 12:46:40
Workout Totals: Distance12.000Time1:29:52.60Pace7:29.38
Easy 12 after we got home from Boise for me and Benjamin. Easy runs, usual distances for the kids.
Leg 1:
Distance4.000Time30:00.20Pace7:30.05ZoneEasy Miles
With Strephen and Benjamin.
Leg 2:
Distance8.000Time59:52.40Pace7:29.05ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.500.000.5612.66

Fast Running Friend Workout - 2021-05-11 08:44:34
Workout Totals: Distance12.658Time1:38:40.70Pace7:47.74
12 total. 300 meter time trials. Results:

Jacob 44.4 (PR)
Joseph 45.5 (PR)
William 50.8 (PR)
Matthew 54.7 (PR)
Stephen 55.1 (PR)

I finished just behind William, probably around 51.0. In the last 100 I had some issue with stability and felt like I was going to fall over if I pushed any harder trying to pull even and get him to go faster. But I was able to relax a bit and then I could run behind him.

Benjamin did his usual 12 with a sub-5:00 mile pickup down the canyon.
Leg 1:
Distance1.000Time7:22.10Pace7:22.10ZoneEasy Miles
Alone.
Leg 2:
Distance1.621Time12:53.10Pace7:56.93
Warm-up with the boys.
Split 1:Distance1.000Time7:31.20Pace7:31.20ZoneEasy Miles
Cumilative:Distance1.000Time7:31.20Pace7:31.20
Split 2:Distance0.062Time0:18.00Pace4:50.32ZoneVO2 Max Miles
Cumilative:Distance1.062Time7:49.20Pace7:21.81
Split 3:Distance0.187Time1:51.00Pace9:53.58ZoneEasy Miles
Cumilative:Distance1.249Time9:40.20Pace7:44.53
Split 4:Distance0.062Time0:18.80Pace5:03.23ZoneVO2 Max Miles
Cumilative:Distance1.311Time9:59.00Pace7:36.90
Split 5:Distance0.310Time2:54.10Pace9:21.61ZoneEasy Miles
Cumilative:Distance1.621Time12:53.10Pace7:56.93
 
Leg 3:
Distance0.100Time0:45.50Pace7:35.00
Timing Joseph and Jacob's 300.
Split 1:Distance0.100Time0:44.40Pace7:24.00ZoneEasy Miles
Cumilative:Distance0.100Time0:44.40Pace7:24.00
Jacob.
Split 2:Distance0.000Time0:01.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.100Time0:45.50Pace7:35.00
Joseph.
 
Leg 4:
Distance0.186Time0:50.80Pace4:33.12ZoneVO2 Max Miles
300 with William.
Leg 5:
Distance0.560Time5:25.00Pace9:40.36ZoneEasy Miles
Leg 6:
Distance0.186Time0:55.10Pace4:56.24
300 with Stephen and Matthew.
Split 1:Distance0.186Time0:54.70Pace4:54.09ZoneVO2 Max Miles
Cumilative:Distance0.186Time0:54.70Pace4:54.09
Matthew.
Split 2:Distance0.000Time0:00.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.186Time0:55.10Pace4:56.24
Stephen.
 
Leg 7:
Distance5.005Time36:45.50Pace7:20.66
Part with William, part with Benjamin.
Split 1:Distance2.380Time16:31.40Pace6:56.55ZoneEasy Miles
Cumilative:Distance2.380Time16:31.40Pace6:56.55
Split 2:Distance0.065Time0:17.60Pace4:30.77ZoneVO2 Max Miles
Cumilative:Distance2.445Time16:49.00Pace6:52.68
Split 3:Distance2.560Time19:56.50Pace7:47.38ZoneEasy Miles
Cumilative:Distance5.005Time36:45.50Pace7:20.66
 
Leg 8:
Distance1.000Time7:25.00Pace7:25.00ZoneEasy Miles
Alone.
Leg 9:
Distance2.000Time17:38.30Pace8:49.15ZoneEasy Miles
With Benjamin and Julia.
Leg 10:
Distance0.500Time3:21.40Pace6:42.80ZoneMarathon Pace Miles
0.5 down from the house with Benjamin pacing Julia.
Leg 11:
Distance0.500Time5:18.90Pace10:37.80ZoneEasy Miles
Back to the house with Benjamin and Julia.

Brown Crocs 4 Miles: 12.66
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-05-12 08:43:57
Workout Totals: Distance12.000Time1:32:09.00Pace7:40.75
12 total. Joseph was sore from yesterday, did only 5. Usual distances otherwise. Jacob, Benjamin, and I did a mile pickup down the canyon. Benjamin ran 4:54. Jacob was with me at 0.75, but then kicked in 70 and finished in 5:23. I got 5:33. Otherwise, easy pace, usual distances.
Leg 1:
Distance1.000Time7:56.50Pace7:56.50ZoneEasy Miles
With William.
Leg 2:
Distance7.000Time53:38.10Pace7:39.73
With Benjamin and Jacob, part with William and Joseph. Do not remember if we had Stephen on this one.
Split 1:Distance5.770Time46:00.30Pace7:58.39ZoneEasy Miles
Cumilative:Distance5.770Time46:00.30Pace7:58.39
Split 2:Distance1.000Time5:33.60Pace5:33.60ZoneVO2 Max Miles
Cumilative:Distance6.770Time51:33.90Pace7:37.00
Split 3:Distance0.230Time2:04.20Pace9:00.00ZoneEasy Miles
Cumilative:Distance7.000Time53:38.10Pace7:39.73
 
Leg 3:
Distance4.000Time30:34.40Pace7:38.60ZoneEasy Miles
With Benjamin and Matthew. Maybe Stephen as well.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2021-05-13 08:56:53
Workout Totals: Distance12.500Time1:38:43.20Pace7:53.86
Total of 12. Jacob did 8, Benjamin 16, otherwise usual distances. Benjamin did 4x2 down the canyon, first three a bit over 9:50, last one in 9:39. Easy pace for everybody else.
Leg 1:
Distance8.000Time59:57.00Pace7:29.62ZoneEasy Miles
With Jacob, part with William.
Leg 2:
Distance1.000Time7:30.70Pace7:30.70ZoneEasy Miles
Alone.
Leg 3:
Distance3.000Time26:31.00Pace8:50.33ZoneEasy Miles
With Julia, Stephen, and Matthew.
Leg 4:
Distance0.500Time4:44.50Pace9:29.00ZoneEasy Miles
With Bella.

Brown Crocs 4 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.120.000.000.008.12

Fast Running Friend Workout - 2021-05-14 08:59:15
Workout Totals: Distance8.120Time1:04:18.00Pace7:55.12
Total of 8. Taper for the Uneventful Half tomorrow. Easy runs, usual distances for everybody else except Jacob. Jacob did 4 - his heel was hurting.
Leg 1:
Distance7.000Time55:01.40Pace7:51.63ZoneEasy Miles
With Joseph, part with Jacob.
Leg 2:
Distance1.000Time7:20.00Pace7:20.00ZoneEasy Miles
Alone.
Leg 3:
Distance0.120Time1:56.60Pace16:11.67ZoneEasy Miles
With Leigha.

Brown Crocs 4 Miles: 8.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Uneventful Provo River Half (13.109 Miles) 01:20:01, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.550.0013.110.0015.66

Fast Running Friend Workout - 2021-05-15 07:29:44
Workout Totals: Distance15.659Time1:41:20.70Pace6:28.32
Did the Uneventful Provo River Half with Chad in 1:20:01. Did not feel as good as I did last time. Struggled in the last 4 miles. I think I sweated out some electrolytes as it was much warmer . Ordered salt pills, will try them in the 5 mile tempo next Saturday to see if I am able to absorb them on the go, and if it helps.

Benjamin had a final exam so he did only 12 with a 2 mile pickup in 9:39. Easy runs, usual Saturday distances for the boys.
Leg 1:
Distance1.400Time11:49.80Pace8:27.00ZoneEasy Miles
Warm-up with Chad.
Leg 2:
Distance13.109Time1:20:01.50Pace6:06.28
Uneventful Provo River Half with Chad.
Split 1:Distance6.470Time38:36.70Pace5:58.07ZoneThreshold Miles
Cumilative:Distance6.470Time38:36.70Pace5:58.07
Split 2:Distance1.130Time7:45.90Pace6:52.30ZoneThreshold Miles
Cumilative:Distance7.600Time46:22.60Pace6:06.13
Split 3:Distance1.320Time7:42.00Pace5:50.00ZoneThreshold Miles
Cumilative:Distance8.920Time54:04.60Pace6:03.74
Split 4:Distance3.000Time18:15.60Pace6:05.20ZoneThreshold Miles
Cumilative:Distance11.920Time1:12:20.20Pace6:04.11
Split 5:Distance1.189Time7:41.30Pace6:27.97ZoneThreshold Miles
Cumilative:Distance13.109Time1:20:01.50Pace6:06.28
 
Leg 3:
Distance1.150Time9:29.40Pace8:15.13ZoneEasy Miles
Cool-down with Chad.

Brown Crocs 4 Miles: 15.66
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-05-17 08:48:19
Workout Totals: Distance12.000Time1:29:32.50Pace7:27.71
Total of 12. Easy pace. Benjamin did a mile pickup at sub-5:00 down the canyon. The kids raced 1600 at the Mountain View track (Road Runners/Provo City):

Jacob 5:04.51 (mile converted 5:06.4, PR)
Joseph 5:07.02 (5:08.9, PR)
Matthew 6:02.53 (6:04.8, PR)
William 6:03.45
Stephen 6:07.95
Bella 9:14.73

William had a side-ache. Mary tripped and got trampled over at the start, and was in too much pain to race. She did run later in the evening at home, though.
Leg 1:
Distance4.000Time30:25.00Pace7:36.25ZoneEasy Miles
With Joseph and Jacob. Part with Stephen, William, and Matthew.
Leg 2:
Distance4.000Time29:26.80Pace7:21.70ZoneEasy Miles
Alone
Leg 3:
Distance4.000Time29:40.70Pace7:25.18ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-05-18 08:46:59
Workout Totals: Distance12.000Time1:29:28.50Pace7:27.38
12 total. Did a mile pick up on the little boy course out and back in 6:02. Usual distances for the kids. Benjamin tried 6+2 workout at 5:00, but could not keep the pace, so he did only 5 in 25:20.
Leg 1:
Distance7.000Time53:30.30Pace7:38.61ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time6:02.80Pace6:02.80ZoneVO2 Max Miles
Alone.
Leg 3:
Distance4.000Time29:55.40Pace7:28.85ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.001.500.0012.04

Fast Running Friend Workout - 2021-05-19 08:46:35
Workout Totals: Distance12.042Time1:33:52.50Pace7:47.74
Total of 12. Did a pickup with Joseph and Jacob down the canyon for 1.5 at the end of 8 in 9:19. Jacob had a side ache, Joseph had some low energy thing. Benjamin, however, was on the move and ran 7:06.
Leg 1:
Distance8.042Time1:01:52.10Pace7:41.59
With Joseph, Jacob, and Benjamin, part with William, Stephen, and Matthew.
Split 1:Distance6.270Time50:21.60Pace8:01.91ZoneEasy Miles
Cumilative:Distance6.270Time50:21.60Pace8:01.91
Split 2:Distance1.500Time9:19.80Pace6:13.20ZoneThreshold Miles
Cumilative:Distance7.770Time59:41.40Pace7:40.93
Split 3:Distance0.272Time2:10.70Pace8:00.51ZoneEasy Miles
Cumilative:Distance8.042Time1:01:52.10Pace7:41.59
 
Leg 2:
Distance0.500Time4:50.00Pace9:40.00ZoneEasy Miles
With Bella.
Leg 3:
Distance1.000Time8:02.20Pace8:02.20ZoneEasy Miles
Part with Mary, part alone.
Leg 4:
Distance2.500Time19:08.20Pace7:39.28ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-05-20 08:51:16
Workout Totals: Distance12.000Time1:30:50.50Pace7:34.21
12 total. Usual distances for all except Benjamin. He did 16 with 4+2 down the canyon - 20:31 and 10:05. There was some headwind, and also he was feeling some kind of strange fatigue. What is strange is that yesterday he was running sub-4:45 with essentially a tempo effort, and today he struggled with 5:00 pace.
Leg 1:
Distance8.000Time59:56.40Pace7:29.55
With Jacob, part with William, Stephen, and Matthew.
Split 1:Distance4.230Time33:05.50Pace7:49.39ZoneEasy Miles
Cumilative:Distance4.230Time33:05.50Pace7:49.39
Split 2:Distance1.000Time5:56.00Pace5:56.00ZoneThreshold Miles
Cumilative:Distance5.230Time39:01.50Pace7:27.71
Split 3:Distance2.770Time20:54.90Pace7:33.03ZoneEasy Miles
Cumilative:Distance8.000Time59:56.40Pace7:29.55
 
Leg 2:
Distance4.000Time30:54.10Pace7:43.52ZoneEasy Miles
With Benjamin and Joseph.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-05-21 08:47:39
Workout Totals: Distance12.000Time1:29:55.20Pace7:29.60
Easy runs, total of 12. The kids ran a bit less tapering for the 3000 tomorrow.
Leg 1:
Distance2.000Time15:44.50Pace7:52.25ZoneEasy Miles
With William, Stephen, and Matthew. Part with Benjamin.
Leg 2:
Distance6.000Time44:54.70Pace7:29.12ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 3:
Distance4.000Time29:16.00Pace7:19.00ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.210.005.000.0016.21

Fast Running Friend Workout - 2021-05-22 07:10:55
Workout Totals: Distance12.500Time1:28:23.00Pace7:04.24
16 total. Did 12.5 in the AM with Chad and Eugene from the blog, and then 3.5 more in the evening.

We did a 5 mile tempo down the canyon in 29:23. I was struggling today, but toughed it out. I did have to make a bathroom stop half way, so this was more of a 2.5 + 2.5 with less than ideal recovery.

Benjamin finally ran a good tempo - 29:42 down the canyon for 6 miles. Getting up earlier and running when it is cool helped.

The kids raced 3000 at the USATF meet at the Corner Canyon High in Draper. Results:

Jacob 10:00.16 (PR)
Joseph 10:13.53 (PR)
William 11:28.04
Matthew 12:01.30 (PR)
Bonnie 12:15.65
Stephen 12:21.55 (PR)

I was happy about everybody's performance. Jacob and Joseph took a first step to getting off their plateau. William improved his attitude, and took a step to climbing out of the hole. For Stephen and Matthew it was their first track 3000, and unlike in their first 3200 a month or so ago, they ran respectably. Bonnie held it together quite well for her level of training, and was not too far off her PR.
Leg 1:
Distance2.480Time19:35.50Pace7:53.99ZoneEasy Miles
Leg 2:
Distance5.000Time29:23.60Pace5:52.72ZoneThreshold Miles
Leg 3:
Distance5.020Time39:23.90Pace7:50.90ZoneEasy Miles
Fast Running Friend Workout - 2021-05-22 10:05:48
Workout Totals: Distance3.710Time30:56.80Pace8:20.49
 
Leg 1:
Distance0.000Time12:21.40Pace0:00.00
Timing the 3000.
Split 1:Distance0.000Time9:59.90Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time9:59.90Pace0:00.00
Jacob.
Split 2:Distance0.000Time0:13.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time10:13.30Pace0:00.00
Joseph
Split 3:Distance0.000Time1:14.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time11:27.80Pace0:00.00
William
Split 4:Distance0.000Time0:33.30Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time12:01.10Pace0:00.00
Matthew
Split 5:Distance0.000Time0:14.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time12:15.50Pace0:00.00
Bonnie
Split 6:Distance0.000Time0:05.90Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time12:21.40Pace0:00.00
Stephen
 
Leg 2:
Distance1.000Time9:29.20Pace9:29.20ZoneEasy Miles
With Bella.
Leg 3:
Distance0.150Time1:25.70Pace9:31.33ZoneEasy Miles
Mary's false start.
Leg 4:
Distance2.560Time20:01.90Pace7:49.49ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 16.21
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-05-24 08:48:53
Workout Totals: Distance12.000Time1:34:10.00Pace7:50.83
12 total. Easy pace. Benjamin did his sub-5:00 pickup.
Leg 1:
Distance8.000Time1:01:08.60Pace7:38.57ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 2:
Distance1.000Time7:23.60Pace7:23.60ZoneEasy Miles
With Matthew, Stephen, and Benjamin.
Leg 3:
Distance3.000Time25:37.80Pace8:32.60ZoneEasy Miles
Same group plus Julia.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.502.000.0012.00

Fast Running Friend Workout - 2021-05-25 08:52:24
Workout Totals: Distance12.000Time1:30:40.30Pace7:33.36
12 total. Did a 2 mile tempo down the canyon with Joseph and Jacob in the middle of 8 in 11:51. They were a bit faster due to the faster kick in the last 100. Benjamin did 6 down in 29:48, then 2 mile recovery jog up, and 2 more in 9:43 with the total distance of 16 miles for the run. Matthew did the last 0.5 of his 5 in 3:20 uphill. Otherwise, easy runs, usual distances.
Leg 1:
Distance8.000Time59:55.90Pace7:29.49
With Joseph and Jacob, part with William.
Split 1:Distance4.050Time32:25.50Pace8:00.37ZoneEasy Miles
Cumilative:Distance4.050Time32:25.50Pace8:00.37
Split 2:Distance2.000Time11:51.80Pace5:55.90ZoneThreshold Miles
Cumilative:Distance6.050Time44:17.30Pace7:19.22
2 mile tempo.
Split 3:Distance1.950Time15:38.60Pace8:01.33ZoneEasy Miles
Cumilative:Distance8.000Time59:55.90Pace7:29.49
 
Leg 2:
Distance4.000Time30:44.40Pace7:41.10
With Matthew, part with Stephen.
Split 1:Distance3.500Time27:24.00Pace7:49.71ZoneEasy Miles
Cumilative:Distance3.500Time27:24.00Pace7:49.71
Split 2:Distance0.500Time3:20.40Pace6:40.80ZoneMarathon Pace Miles
Cumilative:Distance4.000Time30:44.40Pace7:41.10
Uphill pickup.
 

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-05-26 08:47:51
Workout Totals: Distance12.000Time1:30:52.80Pace7:34.40
12 total. Reduced distances, easy pace for the kids to be fresher for the 1600 tomorrow.
Leg 1:
Distance2.000Time15:52.00Pace7:56.00ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance6.000Time45:36.00Pace7:36.00ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3:
Distance4.000Time29:24.80Pace7:21.20ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.820.250.000.0012.07

Fast Running Friend Workout - 2021-05-27 07:19:18
Workout Totals: Distance12.070Time1:31:10.20Pace7:33.21
12 total for me, easy pace. The kids raced the 1600 at Provo High. Results:

Joseph 5:02.33 (PR, mile converted 5:04.2)
Jacob 5:12.40
William 5:50.10
Stephen 5:58.60 (PR, mile converted 6:00.9, so close!)
Matthew 6:12.65
Bella 9:15.1
Mary 9:28.3

Mary stopped at 3 laps because she thought she was done, had a fit when we told her she had a lap left, it took her almost 2 minutes to recover from the fit, then she started running and finished with her total overall time of 9:28. Without the fit she had a good shot at a PR.

The temperature was 80F, so some of our kids handled it well, while others did not.
Leg 1:
Distance5.050Time38:18.90Pace7:35.23ZoneEasy Miles
Alone.
Leg 2:
Distance0.250Time1:42.10Pace6:48.40ZoneMarathon Pace Miles
With Sarah.
Leg 3:
Distance2.770Time19:57.70Pace7:12.38ZoneEasy Miles
Alone.
Leg 4:
Distance4.000Time31:11.50Pace7:47.88ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.001.000.0012.06

Fast Running Friend Workout - 2021-05-28 08:14:27
Workout Totals: Distance12.060Time1:34:34.20Pace7:50.50
12 total. Matthew ran a mile time trial to redeem himself from yesterday's fiasco, and in spite of only a short gap between the races, he was able to run a PR of 6:03.4. His splits were 86, 91, 91, 93. We need to work on not starting to feel sorry for yourself after the first half - or sometimes even before reaching that mark.

William did a workout where he ran the first 800 with Matthew (he was about a second ahead), and then he was supposed to pick it up and kick. Except he started feeling sorry for himself because it was lap 3 and in his mind it is time to do that, and was just coasting or rather suffering at about 90 seconds per lap. So he ended up with 5:59 for the mile.

Jacob pace William.

Easy runs, usual distances otherwise.
Leg 1:
Distance1.060Time9:10.50Pace8:39.34ZoneEasy Miles
Warm-up with the Jacob, William, and Matthew.
Leg 2:
Distance1.000Time6:03.40Pace6:03.40ZoneThreshold Miles
Matthew's mile on the track.
Leg 3:
Distance1.000Time8:36.90Pace8:36.90ZoneEasy Miles
Back to the house.
Leg 4:
Distance5.000Time39:32.40Pace7:54.48ZoneEasy Miles
With Jacob, I think part with the other kids.
Leg 5:
Distance1.000Time7:44.40Pace7:44.40ZoneEasy Miles
Alone.
Leg 6:
Distance3.000Time23:26.60Pace7:48.87ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.140.005.000.3816.52

Fast Running Friend Workout - 2021-05-29 07:29:33
Workout Totals: Distance16.520Time2:02:51.20Pace7:26.20
16.5 total. Did a 5 mile tempo down the canyon with Chad, Joseph, and Jacob. Joseph was running without a watch or splits being called out to him, and was given a task to run whatever pace he thought was honest for 5 miles. We ended up with 30:03, splits 6:08, 6:03, 5:58, 6:00, 6:02, 5:52. However, after 2 miles Joseph was having panic attacks of his style in bursts so the pace was very uneven - he kept micro-surging, then slowing down. But in spite of all of that, he finished the workout at a respectable pace. Benjamin went through a similar period when he was 15, it got a lot better when he was 16, but did not completely go away until he returned from a mission.

I did the salt pill experiment, and it went well. The first one, which I took during the tempo, did not seem to do much as the weather was still cool and we were not too far into the run. The plus was that I could take it at 6:00 pace and it did not create any problems. I took the second one about 14 miles into the run, and then about a mile or so later did a pickup with Bonnie for 0.375 in 2:06, and it felt unusually good for the end of 16 miles.

Chad was struggling today as he just got his second shot of the COVID vaccine. It manifested itself in a sudden onset of fatigue in stress spots - the end of the 5 mile tempo, and the end of the entire run.

Benjamin has had his SI-join problem get out of hand resulting in imbalance and knee pain. So for his workout he only was able to manage 3 miles in 15:30 and decided not to do the second interval to avoid making things worse.
Leg 1:
Distance2.480Time20:24.70Pace8:13.83ZoneEasy Miles
Warm-up with Chad, Joseph, and Jacob.
Leg 2:
Distance5.000Time30:03.30Pace6:00.66ZoneThreshold Miles
With Chad, Joseph, and Jacob.
Leg 3:
Distance2.540Time20:49.10Pace8:11.77ZoneEasy Miles
With Chad, part with Joseph and Jacob.
Leg 4:
Distance6.000Time46:55.10Pace7:49.18
With Bonnie, part with William, Stephen, Matthew, and Chad.
Split 1:Distance5.510Time43:52.10Pace7:57.70ZoneEasy Miles
Cumilative:Distance5.510Time43:52.10Pace7:57.70
Split 2:Distance0.375Time2:06.20Pace5:36.53ZoneVO2 Max Miles
Cumilative:Distance5.885Time45:58.30Pace7:48.70
Split 3:Distance0.115Time0:56.80Pace8:13.91ZoneEasy Miles
Cumilative:Distance6.000Time46:55.10Pace7:49.18
 
Leg 5:
Distance0.500Time4:39.00Pace9:18.00ZoneEasy Miles
With Bella

Brown Crocs 4 Miles: 16.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We are back to the regular in-person schedule.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-05-31 08:19:59
Workout Totals: Distance12.000Time1:34:57.20Pace7:54.77
12 total, easy pace, usual distances.
Leg 1:
Distance8.000Time1:03:21.00Pace7:55.12ZoneEasy Miles
With Benjamin, Joseph, and Jacob, part with William.
Leg 2:
Distance1.000Time8:47.90Pace8:47.90ZoneEasy Miles
With Mary and Benjamin.
Leg 3:
Distance3.000Time22:48.30Pace7:36.10ZoneEasy Miles
With Matthew, Stephen, Benjamin, and Josiah, part with Julia and Nathaniel.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.002.000.0012.05

Fast Running Friend Workout - 2021-06-01 08:38:28
Workout Totals: Distance12.050Time1:30:42.60Pace7:31.67
12 total. Usual distances. Joseph and Jacob have been moved to 8 miles a day for most days. Did a 2 mile tempo down the canyon with Joseph, Jacob, and Benjamin in 11:55.
Leg 1:
Distance8.000Time59:24.80Pace7:25.60
With Benjamin, Joseph, and Jacob. Part with William and Josiah.
Split 1:Distance4.050Time31:48.00Pace7:51.11ZoneEasy Miles
Cumilative:Distance4.050Time31:48.00Pace7:51.11
Split 2:Distance2.000Time11:55.90Pace5:57.95ZoneThreshold Miles
Cumilative:Distance6.050Time43:43.90Pace7:13.70
Split 3:Distance1.950Time15:40.90Pace8:02.51ZoneEasy Miles
Cumilative:Distance8.000Time59:24.80Pace7:25.60
 
Leg 2:
Distance4.050Time31:17.80Pace7:43.65ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.000.501.0012.56

Fast Running Friend Workout - 2021-06-02 08:35:12
Workout Totals: Distance12.558Time1:33:33.20Pace7:26.98
Total of 12. Did a mile with Matthew in 6:14 running the first 809 at the target of 96 per lap, and then the last 800 fast. Matthew closed in 3:00.7. Jacob paced William in the same workout. William closed in 2:49 finishing in 6:02. We worked on the idea of the last 2 laps of the mile being competitive rather than just to suffer through. Josiah ran 6:37.

Benjamin did a 2 mile tempo down the canyon in 9:51, I think.
Leg 1:
Distance1.060Time8:42.60Pace8:13.02ZoneEasy Miles
Warm-up to the track.
Leg 2:
Distance1.000Time6:37.80Pace6:37.80
Pacing Matthew in the workout.
Split 1:Distance0.502Time3:13.40Pace6:25.26ZoneThreshold Miles
Cumilative:Distance0.502Time3:13.40Pace6:25.26
Split 2:Distance0.498Time3:00.70Pace6:02.85ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:14.10Pace6:14.10
Split 3:Distance0.000Time0:23.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance1.000Time6:37.80Pace6:37.80
Josiah's time.
 
Leg 3:
Distance0.498Time2:55.70Pace5:52.81ZoneVO2 Max Miles
Stephen's redemption 800.
Leg 4:
Distance1.000Time8:00.20Pace8:00.20ZoneEasy Miles
Back to the house.
Leg 5:
Distance5.000Time37:18.30Pace7:27.66ZoneEasy Miles
I think this was with Jacob and Joseph.
Leg 6:
Distance4.000Time29:58.60Pace7:29.65ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.001.0010.00

Fast Running Friend Workout - 2021-06-03 08:57:28
Workout Totals: Distance10.000Time1:14:24.10Pace7:26.41
10 total. Tapering for the Utah Valley Half. Did a mile pickup with Jacob down the canyon in 5:45, Joseph was at Camp Helaman, ran easy pace there.
Leg 1:
Distance8.000Time59:29.40Pace7:26.17
With Jacob, part with William, Stephen, and Matthew.
Split 1:Distance4.050Time31:48.70Pace7:51.28ZoneEasy Miles
Cumilative:Distance4.050Time31:48.70Pace7:51.28
Split 2:Distance1.000Time5:45.00Pace5:45.00ZoneVO2 Max Miles
Cumilative:Distance5.050Time37:33.70Pace7:26.28
Split 3:Distance2.950Time21:55.70Pace7:26.00ZoneEasy Miles
Cumilative:Distance8.000Time59:29.40Pace7:26.17
 
Leg 2:
Distance2.000Time14:54.70Pace7:27.35ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2021-06-04 08:26:30
Workout Totals: Distance6.000Time47:57.40Pace7:59.57
Easy run. 6 miles. Tapering for the Utah Valley Half tomorrow.
Leg 1:
Distance6.000Time47:57.40Pace7:59.57ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.

Brown Crocs 4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Utah Valley Half Marathon (13.109 Miles) 01:21:47, Place overall: 35, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.690.000.000.0014.69

Fast Running Friend Workout - 2021-06-05 05:33:24
Workout Totals: Distance14.693Time1:34:27.90Pace6:25.76
Ran the Utah Valley Half in 1:21:47. Amazingly this was good enough to win the masters and pick up $150. I felt something off from the start, probably due to 70F temperature, which I was not yet used to. But I tried hard to not get depressed by the slow splits and kept fighting. By some miracle (namely Nelson handling the warm conditions even worse that I was), I caught up to him with a quarter to go. He kicked, and I thought he was gone. But then the heat got to him, and I was able to pass him. I feel there was an important lesson in this experience - do not give up. I need that lesson right now as I am getting older and the natural flow of aging is gradually taking its toll. Persistence is a skill of eternal value, and can be practiced and developed in any kind of body. I must not let the slowing times distract me from that fact.

Benjamin, on the other hand, had an awesome race - 1:06:33, PR, 4th place, ironically also getting $150. When I finished I asked him if it was 1:08. Somehow in spite of the warm temperatures he was able to run 2 minutes faster than I thought he would. He went out with Sean O'Connor, Mike Otteson, and Sergio Reyes. After about a mile Sergio dropped back. Benjamin dropped back after about 3. Sergio caught up to him and passed him at around 9. In the end Sean won with 1:05:08, then Mike 1:05:33, Sergio 1:06:04, then Benjamin.

Looks like COVID created a hunger for races - we had runners from all over the country, and the field was much deeper than it used to be. Not enough incentive for the 1:03 guys to come, but a lot more dense in the 1:05-1:10 range for men, and 1:16-1:22 range for women.

We had some car adventures, but we managed to get some of our runners to their races in time. Jacob ran the 1500 at Juab High in 4:40.31 in 90F, new PR. Bonnie got 5:39.56. William did his first long jump, and actually a Pachev family debut in a field event with 3m 74cm.

Cole Jameson won with 4:24.83, which is a new state record for 13-14.

In the evening, Stephen and Matthew did a 1500 to make up for the missed race. Stephen ran a PR of 5:28.6, which converts to 5:54.4 mile, and Matthew ran 5:43.1.
Leg 1:
Distance1.584Time12:40.30Pace7:59.99ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 3:
Distance13.109Time1:21:47.60Pace6:14.37
Race.
Split 1:Distance1.000Time5:58.80Pace5:58.80ZoneEasy Miles
Cumilative:Distance1.000Time5:58.80Pace5:58.80
Split 2:Distance1.000Time6:00.80Pace6:00.80ZoneEasy Miles
Cumilative:Distance2.000Time11:59.60Pace5:59.80
Split 3:Distance2.000Time12:40.20Pace6:20.10ZoneEasy Miles
Cumilative:Distance4.000Time24:39.80Pace6:09.95
Split 4:Distance1.000Time5:53.20Pace5:53.20ZoneEasy Miles
Cumilative:Distance5.000Time30:33.00Pace6:06.60
Split 5:Distance1.000Time5:58.90Pace5:58.90ZoneEasy Miles
Cumilative:Distance6.000Time36:31.90Pace6:05.32
Split 6:Distance1.000Time6:09.30Pace6:09.30ZoneEasy Miles
Cumilative:Distance7.000Time42:41.20Pace6:05.89
Split 7:Distance1.000Time6:28.10Pace6:28.10ZoneEasy Miles
Cumilative:Distance8.000Time49:09.30Pace6:08.66
Split 8:Distance1.000Time6:06.90Pace6:06.90ZoneEasy Miles
Cumilative:Distance9.000Time55:16.20Pace6:08.47
Split 9:Distance1.000Time6:26.70Pace6:26.70ZoneEasy Miles
Cumilative:Distance10.000Time1:01:42.90Pace6:10.29
Split 10:Distance1.000Time6:35.00Pace6:35.00ZoneEasy Miles
Cumilative:Distance11.000Time1:08:17.90Pace6:12.54
Split 11:Distance1.000Time6:17.20Pace6:17.20ZoneEasy Miles
Cumilative:Distance12.000Time1:14:35.10Pace6:12.92
Split 12:Distance1.000Time6:33.50Pace6:33.50ZoneEasy Miles
Cumilative:Distance13.000Time1:21:08.60Pace6:14.51
Split 13:Distance0.109Time0:39.00Pace5:57.80ZoneEasy Miles
Cumilative:Distance13.109Time1:21:47.60Pace6:14.37
 

Brown Crocs 4 Miles: 14.69
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-06-07 08:07:57
Workout Totals: Distance12.000Time1:30:39.20Pace7:33.27
Easy runs, total of 12. Benjamin picked up a cold and is also recovering from the half, did only 8. Otherwise usual distances.
Leg 1:
Distance8.000Time59:55.50Pace7:29.44ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance4.000Time30:43.70Pace7:40.93ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2021-06-08 08:24:31
Workout Totals: Distance12.000Time1:31:17.20Pace7:36.43
12 total. Joseph, Jacob, and Benjamin did a 2 mile tempo down the canyon in 11:58. Otherwise, easy runs, usual distances.
Leg 1:
Distance8.000Time59:34.30Pace7:26.79
With Jacob, part with Benjamin and Joseph.
Split 1:Distance4.050Time30:50.60Pace7:36.94ZoneEasy Miles
Cumilative:Distance4.050Time30:50.60Pace7:36.94
Split 2:Distance2.000Time11:58.20Pace5:59.10ZoneThreshold Miles
Cumilative:Distance6.050Time42:48.80Pace7:04.60
Split 3:Distance1.950Time16:45.50Pace8:35.64ZoneEasy Miles
Cumilative:Distance8.000Time59:34.30Pace7:26.79
 
Leg 2:
Distance4.000Time31:42.90Pace7:55.73ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-06-09 08:44:35
Workout Totals: Distance12.000Time1:29:50.70Pace7:29.22
12 total, easy runs. Benjamin did 11, though still keeping easy pace. Stephen ran only 2, had a cold, otherwise usual distances.
Leg 1:
Distance8.000Time1:00:29.60Pace7:33.70ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance4.000Time29:21.10Pace7:20.27ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-06-10 08:37:30
Workout Totals: Distance12.000Time1:33:37.60Pace7:48.13
Easy runs. Taper for the state meet for the kids, reduced mileage. Total of 12 for me and Benjamin. Bella ran a mile PR of 8:58.8, first time under 9:00.
Leg 1:
Distance5.000Time38:58.70Pace7:47.74ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time15:39.90Pace7:49.95ZoneEasy Miles
With Stephen and Matthew.
Leg 3:
Distance1.000Time7:11.30Pace7:11.30ZoneEasy Miles
With Matthew.
Leg 4:
Distance1.000Time8:58.80Pace8:58.80ZoneEasy Miles
Pacing Bella with Benjamin and Mary.
Leg 5:
Distance3.000Time22:48.90Pace7:36.30ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.620.000.000.3812.00

Fast Running Friend Workout - 2021-06-11 09:41:53
Workout Totals: Distance12.000Time1:29:09.10Pace7:25.76
12 total for me and Benjamin. Benjamin did a mile pickup in 4:56, I did 0.375 falling back a bit at the end in 1:53. The younger boys and Bonnie races the 3000 in the Utah USATF championship. The temperature was 77F. Results:

Jacob 9:54.16 (PR)
Joseph 10:19.41
William 11:34.20
Bonnie 12:13.07
Stephen 12:29.47
Leg 1:
Distance8.000Time59:20.90Pace7:25.11
With Benjamin.
Split 1:Distance4.980Time38:26.00Pace7:43.05ZoneEasy Miles
Cumilative:Distance4.980Time38:26.00Pace7:43.05
Split 2:Distance0.375Time1:53.50Pace5:02.67ZoneVO2 Max Miles
Cumilative:Distance5.355Time40:19.50Pace7:31.82
Split 3:Distance2.645Time19:01.40Pace7:11.53ZoneEasy Miles
Cumilative:Distance8.000Time59:20.90Pace7:25.11
 
Leg 2:
Distance4.000Time29:48.20Pace7:27.05ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.470.000.002.0015.47

Fast Running Friend Workout - 2021-06-12 07:53:40
Workout Totals: Distance15.466Time1:58:09.20Pace7:38.37
Around 15.5 total for me, 13.5 for Benjamin. We did a 2 mile run that our ward organized on our course that we had from 8 years ago. We remeasured it and slightly adjusted the markers. Before that Benjamin Chad and I ran 10.5 miles.

Results:

Benjamin 10:39
Jacob 11:36
William 13:00
Matthew 13:10
Bonnie 13:25
Stephen 13:53
Bella 19:21

I paced Bella, and then ran 12:04 (5:53 down, 6:11 up).

Benjamin felt still not recovered from the cold, so he was struggling. Jacob had sore legs from last night.

In the state championship Matthew ran the 800 in 4:49.01 with a negative split (85.5, 83.5). William improved his long jump by 1 cm with 3.74 m.

 
Leg 1:
Distance10.540Time1:18:36.60Pace7:27.50ZoneEasy Miles
With Chad and Benjamin.
Leg 2:
Distance0.406Time3:15.00Pace8:00.30ZoneEasy Miles
To the start of the race.
Leg 3:
Distance2.000Time19:21.10Pace9:40.55ZoneEasy Miles
Pacing Bella.
Leg 4:
Distance2.000Time12:04.70Pace6:02.35ZoneVO2 Max Miles
Racing myself.
Leg 5:
Distance0.520Time4:51.80Pace9:21.15ZoneEasy Miles
Back to the house with William.
Leg 6:
Distance0.000Time2:49.10Pace0:00.00
Timing Matthew.
Split 1:Distance0.000Time1:25.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time1:25.40Pace0:00.00
Split 2:Distance0.000Time1:23.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time2:49.10Pace0:00.00
 
Leg 7:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles

Brown Crocs 4 Miles: 15.47
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fasted today since I did not fast last Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-06-14 08:19:32
Workout Totals: Distance12.000Time1:32:41.70Pace7:43.47
Easy runs, total of 12 for me and Benjamin, usual distances.
Leg 1:
Distance8.000Time1:00:50.10Pace7:36.26ZoneEasy Miles
With Joseph, part with Stephen and Matthew.
Leg 2:
Distance1.000Time7:40.80Pace7:40.80ZoneEasy Miles
With Benjamin and William.
Leg 3:
Distance0.500Time4:37.40Pace9:14.80ZoneEasy Miles
With Bella, Benjamin, and William.
Leg 4:
Distance1.000Time8:13.70Pace8:13.70ZoneEasy Miles
With Mary, Benjamin, and William.
Leg 5:
Distance1.500Time11:19.70Pace7:33.13ZoneEasy Miles
With Benjamin and William.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.002.0012.04

Fast Running Friend Workout - 2021-06-15 08:00:58
Workout Totals: Distance12.040Time1:30:21.50Pace7:30.29
12 total. Decided to try 2 miles on the ward fun run course. Thought I'd be able to do it much faster than on Saturday being fresh and having a pacer, but this was not the case. The windier and warmer. I was a bit faster in the first 0.5, but then once we hit the headwind most of that lead slipped, and I ended up just 0.4 faster with 12:04.3 splitting 5:50, 6:14. Joseph kicked at the end and got 11:57. Benjamin ran 10:20 splitting 4:55, 5:25.

Easy runs, usual distances for everybody else.
Leg 1:
Distance1.520Time11:31.80Pace7:35.13ZoneEasy Miles
Warm-up with Joseph.
Leg 2:
Distance2.000Time12:04.30Pace6:02.15ZoneVO2 Max Miles
On the ward fun run course with Joseph.
Leg 3:
Distance0.520Time4:03.80Pace7:48.85ZoneEasy Miles
Back to the house.
Leg 4:
Distance4.000Time31:18.20Pace7:49.55ZoneEasy Miles
With Joseph.
Leg 5:
Distance2.500Time19:25.40Pace7:46.16ZoneEasy Miles
With Benjamin and Stephen.
Leg 6:
Distance1.000Time8:12.50Pace8:12.50ZoneEasy Miles
With Stephen, and Mary.
Leg 7:
Distance0.500Time3:45.50Pace7:31.00ZoneEasy Miles
With Benjamin and Stephen.

Brown Crocs 4 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Eugene on Sun, Jun 20, 2021 at 08:45:46 from 136.36.201.148

just remembered you asking about joining your family for dinner tonight, unfortunately i was too focused on my workout to remember i work today. hope you and the family are well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.001.2412.04

Fast Running Friend Workout - 2021-06-16 08:04:44
Workout Totals: Distance12.040Time1:35:52.20Pace7:57.76
12 total. Stephen and Matthew attempted a mile time trial, but just did not have it. Matthew at least did 2x800 in 3:01 and 3:00, then a PR in the 400 - 76.3. Stephen could not keep up with him on any of the intervals. William did the 800s, and then fell back on the 400. Easy runs for everybody else. Benjamin did his mile pickup I think in 4:52.
Leg 1:
Distance1.050Time9:05.70Pace8:39.71ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.496Time3:01.60Pace6:06.13ZoneVO2 Max Miles
With Matthew - 800.
Leg 3:
Distance0.500Time4:57.40Pace9:54.80ZoneEasy Miles
Recovery.
Leg 4:
Distance0.496Time3:00.70Pace6:04.31ZoneVO2 Max Miles
800 with Matthew.
Leg 5:
Distance0.250Time2:27.30Pace9:49.20ZoneEasy Miles
Recovery.
Leg 6:
Distance0.248Time1:16.30Pace5:07.66ZoneVO2 Max Miles
400 with Matthew.
Leg 7:
Distance1.000Time8:48.40Pace8:48.40ZoneEasy Miles
Back to the house.
Leg 8:
Distance4.000Time30:44.00Pace7:41.00ZoneEasy Miles
With Joseph.
Leg 9:
Distance1.000Time9:14.50Pace9:14.50ZoneEasy Miles
With Bella and Benjamin.
Leg 10:
Distance3.000Time23:16.30Pace7:45.43ZoneEasy Miles
With Benjamin and Joseph.

Brown Crocs 4 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-06-17 08:17:52
Workout Totals: Distance12.000Time1:34:31.80Pace7:52.65
12 total, easy runs. Jacob did 2 down the Canyon in 11:40 in the middle of 8 splits 5:56, 5:34.
Leg 1:
Distance8.000Time1:02:38.20Pace7:49.77ZoneEasy Miles
With Joseph, part with Benjamin, William and Matthew.
Leg 2:
Distance4.000Time31:53.60Pace7:58.40ZoneEasy Miles
With Stephen.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-06-18 09:04:27
Workout Totals: Distance12.000Time1:33:54.40Pace7:49.53
12 total. Did a mile down the canyon in 5:55 with Joseph, Jacob, and William. Benjamin did it in 4:38. Easy runs otherwise.
Leg 1:
Distance8.000Time1:01:49.50Pace7:43.69
With Jacob, part with Benjamin, Joseph, and Willim.
Split 1:Distance3.050Time24:12.10Pace7:56.10ZoneEasy Miles
Cumilative:Distance3.050Time24:12.10Pace7:56.10
Split 2:Distance1.000Time5:55.20Pace5:55.20ZoneThreshold Miles
Cumilative:Distance4.050Time30:07.30Pace7:26.25
Split 3:Distance3.950Time31:42.20Pace8:01.57ZoneEasy Miles
Cumilative:Distance8.000Time1:01:49.50Pace7:43.69
 
Leg 2:
Distance1.000Time8:28.40Pace8:28.40ZoneEasy Miles
With Stephen, Matthew and Mary.
Leg 3:
Distance3.000Time23:36.50Pace7:52.17ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Fast Running Friend Workout - 2021-06-19 07:54:57
Workout Totals: Distance16.000Time2:00:28.20Pace7:31.76
16 total. Did a 5 mile tempo down the canyon with Chad and Jacob. I got 29:44. Chad was a second faster. Jacob was with us at 4, then picked it up to 80 seconds for the next quarter, and then I think that ran him out of muscle glycogen because all of a sudden his quads started hurting and he could not move. He ended up with 29:49.

Benjamin did 4x1 mile down the canyon with 0.25 recovery between the first 3, and 0.5 recovery before the last one (he had to run further to get a drink), all in the 4:37-4:39 range, and his usual total of 16 for Saturday.

Easy Saturday runs for everybody else.
Leg 1:
Distance2.480Time20:25.40Pace8:14.11ZoneEasy Miles
Warm-up with Chad and Jacob.
Leg 2:
Distance5.000Time29:44.00Pace5:56.80ZoneThreshold Miles
5 mile tempo down the canyon with Chad and Jacob.
Leg 3:
Distance2.020Time16:40.90Pace8:15.50ZoneEasy Miles
To the house.
Leg 4:
Distance6.500Time53:37.90Pace8:15.06ZoneEasy Miles
With Chad and William, part with Stephen and Matthew.

Brown Crocs 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-06-21 08:55:43
Workout Totals: Distance12.000Time1:31:56.80Pace7:39.73
12 total. Easy pace, usual distances for the kids. Benjamin did his usual mile pickup down the canyon. We upped his target for the daily mile pickup to 4:48 from 5:00, now that 5:00 is almost his actual half marathon race pace. Now the dream pace is 4:48, so we dream about it on easy days.
Leg 1:
Distance8.000Time59:31.70Pace7:26.46ZoneEasy Miles
With Jacob, part Matthew, William and Joseph.
Leg 2:
Distance1.000Time8:39.70Pace8:39.70ZoneEasy Miles
With Benjamin, Stephen, and Mary.
Leg 3:
Distance3.000Time23:45.40Pace7:55.13ZoneEasy Miles
With Benjamin and Stephen.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-06-22 07:54:22
Workout Totals: Distance12.000Time1:35:51.80Pace7:59.32
12 total. Did 4x0.25, 3 up, 1 down with Joseph, Jacob, and William. Jacob did them fast - 74, 69, 71, 62. Joseph ran the second one with him, but otherwise stayed with me and William.
Leg 1:
Distance6.000Time47:11.20Pace7:51.87
From the house to the car with Joseph, Jacob, and William. Did 4x0.25, 3 up, 1 down.
Split 1:Distance2.650Time20:50.50Pace7:51.89ZoneEasy Miles
Cumilative:Distance2.650Time20:50.50Pace7:51.89
Split 2:Distance0.250Time1:23.50Pace5:34.00ZoneVO2 Max Miles
Cumilative:Distance2.900Time22:14.00Pace7:40.00
Split 3:Distance0.845Time7:30.80Pace8:53.49ZoneEasy Miles
Cumilative:Distance3.745Time29:44.80Pace7:56.58
Split 4:Distance0.250Time1:26.50Pace5:46.00ZoneVO2 Max Miles
Cumilative:Distance3.995Time31:11.30Pace7:48.41
Split 5:Distance1.000Time8:49.70Pace8:49.70ZoneEasy Miles
Cumilative:Distance4.995Time40:01.00Pace8:00.68
Split 6:Distance0.250Time1:23.80Pace5:35.20ZoneVO2 Max Miles
Cumilative:Distance5.245Time41:24.80Pace7:53.75
Split 7:Distance0.350Time3:09.60Pace9:01.71ZoneEasy Miles
Cumilative:Distance5.595Time44:34.40Pace7:58.00
Split 8:Distance0.250Time1:12.90Pace4:51.60ZoneVO2 Max Miles
Cumilative:Distance5.845Time45:47.30Pace7:50.03
Split 9:Distance0.155Time1:23.90Pace9:01.29ZoneEasy Miles
Cumilative:Distance6.000Time47:11.20Pace7:51.87
 
Leg 2:
Distance2.000Time16:43.90Pace8:21.95ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance4.000Time31:56.70Pace7:59.18ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

Fast Running Friend Workout - 2021-06-23 08:42:52
Workout Totals: Distance12.000Time1:34:14.80Pace7:51.23
12 total. Easy pace, except for 0.25 in 72 with Benjamin. He did his usual mile pickup in 4:47. The younger boys ran reduced mileage tapering for the race tomorrow.
Leg 1:
Distance9.000Time1:08:24.20Pace7:36.02
With Benjamin.
Split 1:Distance5.730Time43:45.00Pace7:38.12ZoneEasy Miles
Cumilative:Distance5.730Time43:45.00Pace7:38.12
Split 2:Distance0.250Time1:12.40Pace4:49.60ZoneVO2 Max Miles
Cumilative:Distance5.980Time44:57.40Pace7:31.07
Split 3:Distance3.020Time23:26.80Pace7:45.83ZoneEasy Miles
Cumilative:Distance9.000Time1:08:24.20Pace7:36.02
 
Leg 2:
Distance3.000Time25:50.60Pace8:36.87ZoneEasy Miles
With Benjamin and Julia.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2021-06-24 08:52:43
Workout Totals: Distance8.000Time1:01:00.30Pace7:37.54
12 total. Benjamin did his mile pickup in 4:43. I did 0.5 in 2:31.9 down the canyon running the first 0.25 with him in 72, and the remainder at my own pace. The boys were going to race 3000 to day in the AAU qualifier, but it got postponed until tomorrow due to lightening. So they just ran a warm-up in the morning, and a bit extra at night for Joseph, Jacob, and William.
Leg 1:
Distance8.000Time1:01:00.30Pace7:37.54
With Benjamin.
Split 1:Distance6.100Time47:41.80Pace7:49.15ZoneEasy Miles
Cumilative:Distance6.100Time47:41.80Pace7:49.15
Split 2:Distance0.500Time2:31.90Pace5:03.80ZoneVO2 Max Miles
Cumilative:Distance6.600Time50:13.70Pace7:36.62
Split 3:Distance1.400Time10:46.60Pace7:41.86ZoneEasy Miles
Cumilative:Distance8.000Time1:01:00.30Pace7:37.54
 
Fast Running Friend Workout - 2021-06-24 22:05:30
Workout Totals: Distance4.000Time29:53.10Pace7:28.27
With Benjamin.
Leg 1:
Distance4.000Time29:53.10Pace7:28.27ZoneEasy Miles

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-06-25 05:35:05
Workout Totals: Distance8.000Time58:55.10Pace7:21.89
Total of 12 for me and Benjamin. We did a mile pickup down the canyon. He ran 4:46, I did 5:43. The younger boys raced 3000 + 1500 at the AAU qualifier. The 3000 was first. Results:

Jacob 9:58.58
Joseph 10:30.02
William 11:36.31
Stephen 13:38.83

Then an hour later 1500:

Jacob 4:38.39 PR
Joseph 4:58.03
William 5:29.61
Matthew 5:33.25 PR
Stephen 5:36.27 track meet PR

Jacob's assignment was to pull Joseph to 2000 in 6:40, and then to try to run 3:10 for the last 1 K. Joseph did not have it and dropped back after the first 1200. Jacob got to 2000 in 6:40 as planned, but then only had 3:18 for the last 1 K, though he did run the last lap in 76. William did his usual "I cannot push myself any harder, you do not know how miserable I am" thing, ran a good first 1600 in 5:54, and then was jogging after that while imagining that he is miserable. He is very imaginative, so if he gets set on the idea that he is miserable, this leads to a complete disaster in running. Stephen, however, managed to outdo him. He imagined enough misery to run 5:11 for the last 1 K and looked like he was going to fall over the entire time.

Afterwards I had a talk with both of them. I told Stephen if he kept running like this we were not going to take him to the AAU nationals in Texas. He got the message, and did a lot better in the 1500 fighting all the way to the end and finishing in 5:36.

William also was more competitive, and ran 5:29. Matthew did very well running a PR of 5:33.25 which converts to 6:00.1 mile. Jacob also ran a PR which converts to 5:00.7 mile. Joseph had a sub-par day in both distances, I think part of his problem is that he has a hard time motivating himself when he is not winning.
Leg 1:
Distance8.000Time58:55.10Pace7:21.89
Split 1:Distance4.730Time36:31.00Pace7:43.21ZoneEasy Miles
Cumilative:Distance4.730Time36:31.00Pace7:43.21
Split 2:Distance1.000Time5:43.40Pace5:43.40ZoneVO2 Max Miles
Cumilative:Distance5.730Time42:14.40Pace7:22.30
Split 3:Distance2.270Time16:40.70Pace7:20.84ZoneEasy Miles
Cumilative:Distance8.000Time58:55.10Pace7:21.89
 
Fast Running Friend Workout - 2021-06-25 21:51:05
Workout Totals: Distance4.000Time29:46.10Pace7:26.52
4 with Benjamin, Joseph, and Jacob. Part with Stephen, Matthew, and William.
Leg 1:
Distance4.000Time29:46.10Pace7:26.52ZoneEasy Miles

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.006.000.0016.10

Fast Running Friend Workout - 2021-06-26 07:05:19
Workout Totals: Distance16.100Time1:56:52.60Pace7:15.57
16 total. Part alone, part of the warm-up with Benjamin, part of the tempo with Chad, and most of the cool down with Joseph and Jacob.

Did a 6 mile tempo. Chad was doing a different route, but we overlapped for the tempo. Unfortunately Chad was not feeling the greatest and could only go to my 4.7 mark. We did a 6:10, then sped up to a bit sub-6:00, then he started losing the power and I stayed with him. When he stopped I was 17 seconds behind the 6:00 guy, but I was able to close it and even get ahead a bit thanks to 5:45 in the last mile.

Benjamin did 2x2 down the canyon with long rest, target 9:20, first in 9:21, second in 9:17. I was happy with the result. He said he was limited by his muscle impact resilience, which is what I was expecting. This is a good sign though, as impact resilience improves a lot with mileage, while raw speed/power does not very much.
Leg 1:
Distance16.100Time1:56:52.60Pace7:15.57
Split 1:Distance3.400Time26:43.20Pace7:51.53ZoneEasy Miles
Cumilative:Distance3.400Time26:43.20Pace7:51.53
Split 2:Distance6.000Time35:58.30Pace5:59.72ZoneThreshold Miles
Cumilative:Distance9.400Time1:02:41.50Pace6:40.16
Split 3:Distance6.700Time54:11.10Pace8:05.24ZoneEasy Miles
Cumilative:Distance16.100Time1:56:52.60Pace7:15.57
 

Brown Crocs 4 Miles: 16.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.001.2512.00

Fast Running Friend Workout - 2021-06-28 08:19:08
Workout Totals: Distance12.000Time1:36:27.70Pace8:02.31
12 total. Easy runs with a downhill mile pickup for Joseph, Jacob, me, and Benjamin, 0.5 for William. Benjamin went faster, though, I think 4:46.

Also did a fast quarter with Stephen and Matthew over by the house.
Leg 1:
Distance8.000Time1:03:17.60Pace7:54.70
With Joseph and Jacob, part with William and Benjamin.
Split 1:Distance5.360Time43:03.20Pace8:01.94ZoneEasy Miles
Cumilative:Distance5.360Time43:03.20Pace8:01.94
Split 2:Distance1.000Time5:49.80Pace5:49.80ZoneVO2 Max Miles
Cumilative:Distance6.360Time48:53.00Pace7:41.16
Split 3:Distance1.640Time14:24.60Pace8:47.20ZoneEasy Miles
Cumilative:Distance8.000Time1:03:17.60Pace7:54.70
 
Leg 2:
Distance1.000Time7:15.60Pace7:15.60
With Benjamin, Stephen, and Matthew.
Split 1:Distance0.750Time5:56.60Pace7:55.47ZoneEasy Miles
Cumilative:Distance0.750Time5:56.60Pace7:55.47
Split 2:Distance0.250Time1:19.00Pace5:16.00ZoneVO2 Max Miles
Cumilative:Distance1.000Time7:15.60Pace7:15.60
 
Leg 3:
Distance3.000Time25:54.50Pace8:38.17ZoneEasy Miles
With Benjamin and Julia.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.521.001.000.2511.77

Fast Running Friend Workout - 2021-06-29 08:39:55
Workout Totals: Distance11.772Time1:37:00.20Pace8:14.41
Almost 12 total, did a workout with the boys. 1 mile up, 0.25 recovery, 1 mile down, 0.25 recovery, then 0.25 fast. Jacob did 6:11,5:16,66. I stayed with Joseph and William. They did 6:50,6:14,83. The purpose of the workout is to work on самоотдача; - ability to give of yourself. Jacob clearly had more of it than Joseph and William, though I think even he struggled in the first interval. I think I structured the workout correctly, I wanted it to be so scary looking to them that they would exhibit irrational fear and run a pace so slow that I would be able to convince them their fear was irrational. Afterwards, we had a talk about самоотдача. I think Joseph got something out of it, he was asking me when he would have another chance to do it. William was not quite there yet.

Benjamin did 12x0.25 with 0.25 recovery alternating up and down. On the down I wanted him to go slow, only 66, but on the up I wanted him to push. He hit the target on the down, and on the up he was able to average around 70. I was hoping for 68, but it was hot, and there was headwind.

Stephen and Matthew did 4 with a pickup down in 87 for 0.25, and up in 3:19 for 0.5 over by the house.
Leg 1:
Distance2.270Time18:43.20Pace8:14.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.630Time37:57.30Pace8:11.86
Workout with Joseph and William.
Split 1:Distance1.000Time6:50.90Pace6:50.90ZoneMarathon Pace Miles
Cumilative:Distance1.000Time6:50.90Pace6:50.90
Split 2:Distance0.250Time2:42.80Pace10:51.20ZoneEasy Miles
Cumilative:Distance1.250Time9:33.70Pace7:38.96
Split 3:Distance1.000Time6:14.40Pace6:14.40ZoneThreshold Miles
Cumilative:Distance2.250Time15:48.10Pace7:01.38
Split 4:Distance0.250Time2:28.40Pace9:53.60ZoneEasy Miles
Cumilative:Distance2.500Time18:16.50Pace7:18.60
Split 5:Distance0.250Time1:23.00Pace5:32.00ZoneVO2 Max Miles
Cumilative:Distance2.750Time19:39.50Pace7:08.91
Split 6:Distance1.880Time18:17.80Pace9:43.94ZoneEasy Miles
Cumilative:Distance4.630Time37:57.30Pace8:11.86
 
Leg 3:
Distance1.100Time8:23.10Pace7:37.36ZoneEasy Miles
Leg 4:
Distance2.746Time21:45.70Pace7:55.49ZoneEasy Miles
Alone.
Leg 5:
Distance1.026Time10:10.90Pace9:55.42ZoneEasy Miles
With Mary and Bella.

Brown Crocs 4 Miles: 11.77
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.080.001.000.0012.08

Fast Running Friend Workout - 2021-06-30 08:35:33
Workout Totals: Distance12.084Time1:38:05.60Pace8:07.06
Total of 12. Joseph's legs were hurting, so I had him run just 6 easy. Jacob, William, and I did a mile pickup in 6:00. Stephen and Matthew did their pickups as well. Benjamin did too. Usual distances.
Leg 1:
Distance8.000Time1:03:51.20Pace7:58.90
With Jacob, part with Joseph and William.
Split 1:Distance3.050Time24:52.90Pace8:09.48ZoneEasy Miles
Cumilative:Distance3.050Time24:52.90Pace8:09.48
Split 2:Distance1.000Time6:00.60Pace6:00.60ZoneThreshold Miles
Cumilative:Distance4.050Time30:53.50Pace7:37.65
Split 3:Distance3.950Time32:57.70Pace8:20.68ZoneEasy Miles
Cumilative:Distance8.000Time1:03:51.20Pace7:58.90
 
Leg 2:
Distance1.450Time11:20.40Pace7:49.24ZoneEasy Miles
Alone.
Leg 3:
Distance1.034Time10:10.10Pace9:50.04ZoneEasy Miles
With Mary and Bella.
Leg 4:
Distance1.600Time12:43.90Pace7:57.44ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-07-01 08:47:56
Workout Totals: Distance12.000Time1:33:12.00Pace7:46.00
12 total. Usual distances for everybody with with a pickup.
Leg 1:
Distance8.000Time1:01:49.70Pace7:43.71
With Joseph and Jacob, part with William and Benjamin.
Split 1:Distance5.080Time40:37.80Pace7:59.88ZoneEasy Miles
Cumilative:Distance5.080Time40:37.80Pace7:59.88
Split 2:Distance1.000Time5:54.30Pace5:54.30ZoneThreshold Miles
Cumilative:Distance6.080Time46:32.10Pace7:39.23
Split 3:Distance1.920Time15:17.60Pace7:57.92ZoneEasy Miles
Cumilative:Distance8.000Time1:01:49.70Pace7:43.71
 
Leg 2:
Distance1.500Time11:43.70Pace7:49.13ZoneEasy Miles
Alone.
Leg 3:
Distance2.500Time19:38.60Pace7:51.44ZoneEasy Miles
With Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Fast Running Friend Workout - 2021-07-02 08:55:28
Workout Totals: Distance8.500Time1:05:39.80Pace7:43.51
8.5 total for me, 8 for Benjamin, 6 for Joseph and Jacob, 4 for William, 2 for Stephen and Matthew, 0.5 for Mary and Bella. A bit of rest before Murray Fun Days.
Leg 1:
Distance2.000Time15:35.80Pace7:47.90ZoneEasy Miles
With Stephen, Benjamin, and Matthew.
Leg 2:
Distance6.000Time45:04.70Pace7:30.78ZoneEasy Miles
With Benjamin, Joseph, and Jacob.
Leg 3:
Distance0.500Time4:59.30Pace9:58.60ZoneEasy Miles
With Mary and Bella.

Brown Crocs 4 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Burt on Mon, Jul 05, 2021 at 18:57:28 from 98.161.146.237

That part of the video when the girl is staring at Benjamin in unbelief! So funny!

Race: Murray Fun Days 5K (3.107 Miles) 00:19:15, Place overall: 13, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.890.000.003.1116.00

Fast Running Friend Workout - 2021-07-03 07:10:49
Workout Totals: Distance16.000Time2:04:51.30Pace7:48.21
Murray Fun Days 5K, 19:15.27, 13th overall, 3rd master, $50.

I paced Matthew for the first mile, then ran hard to the finish. My watch malfunctioned due to spilling water on it and though it was still going, I could not see the splits or my final time. But I am guessing my first mile was around 6:30, which makes the rest of them around 6:00.

All of us except Leigha ran the 5K. Jenny's husband Nate ran as well. Sarah paced Bella, while Julia paced Mary. Jenny was still recovering from a non-running foot sprain accident. Stephen had a heel inflamation and could not run fast. Benjamin decisively won the race.

Times for us and other notable performances:

Benjamin 15:35.42 (1st overall)
Teren Jameson 15:55.19 (2nd overall, 1st master)
Cole Jameson 17:38.55 (4th)
Mark Payne 18:25.23 (9th, second master)
Jacob 17:42.92 (5th)
Joseph 18:54.26 (11th)
Dad 19:15.27 (13th, third master)
William 20:22.99 (17th)
Matthew 20:55.00 (20th)
Nate 23:31.45 (39th)
Jenny 23:57.20 (8th woman)
Stephen 25:02.87 (61st)
Mary 28:27.17
Julia 28:27.73 (Mary's pacer)
Sarah 33:07.59 (Bella's pacer)
Bella 33:09.94
Leg 1:
Distance2.000Time16:52.90Pace8:26.45ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.500Time33:11.80Pace7:22.62ZoneEasy Miles
Race, then pacing.
Leg 3:
Distance3.500Time29:56.00Pace8:33.14ZoneEasy Miles
Cool-down/distance, part with Benjamin, part with Sarah.
Leg 4:
Distance6.000Time44:50.60Pace7:28.43ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From jeffmc on Fri, Jul 09, 2021 at 10:46:01 from 71.199.20.247

You missed Jacob's time in your results section

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.150.160.000.0012.31

Fast Running Friend Workout - 2021-07-05 08:44:50
Workout Totals: Distance12.310Time1:35:50.00Pace7:47.10
12 total, easy runs, usual distances. Benjamin took it easy today, his legs were a bit sore after the race. Sarah did the 0.155 uphill stretch in 1:07 repeating her best and running the fastest time of the year.
Leg 1:
Distance4.000Time31:23.00Pace7:50.75ZoneEasy Miles
With Joseph and Jacob, part with Benjamin.
Leg 2:
Distance0.155Time1:05.50Pace7:02.58ZoneEasy Miles
Down to meet Sarah.
Leg 3:
Distance0.155Time1:07.50Pace7:15.48ZoneMarathon Pace Miles
Uphill interval with Sarah.
Leg 4:
Distance4.000Time32:19.00Pace8:04.75ZoneEasy Miles
With Benjamin, Joseph, Jacob, William, Jacob, and Matthew. Part with Stephen, I think.
Leg 5:
Distance0.200Time1:36.50Pace8:02.50ZoneEasy Miles
Alone.
Leg 6:
Distance3.800Time28:18.50Pace7:26.97ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.002.000.2512.75

Fast Running Friend Workout - 2021-07-06 08:49:09
Workout Totals: Distance12.750Time1:41:12.90Pace7:56.31
Total of almost 13. Did our character building workout with Joseph, Jacob, and William. It went better than last time.

The workout was 1 mile up, 0.28 recovery, 1 down, 0.25 recovery, 0.25 down.

Times:

Jacob 5:39, 5:25, 68
Joseph 6:00, 5:55, 65
William 6:29, 6:02, 79

I paced William.

Matthew did easy 4, Stephen still had a problem with his heel, did only 2 miles.

Benjamin did his usual mile pickup, I think 4:46.
Leg 1:
Distance7.000Time55:23.10Pace7:54.73
With Joseph, Jacob, and William. Part with Stephen and Matthew.
Split 1:Distance2.270Time18:15.60Pace8:02.64ZoneEasy Miles
Cumilative:Distance2.270Time18:15.60Pace8:02.64
Split 2:Distance1.000Time6:29.60Pace6:29.60ZoneThreshold Miles
Cumilative:Distance3.270Time24:45.20Pace7:34.19
Split 3:Distance0.280Time3:04.90Pace11:00.36ZoneEasy Miles
Cumilative:Distance3.550Time27:50.10Pace7:50.45
Split 4:Distance1.000Time6:02.70Pace6:02.70ZoneThreshold Miles
Cumilative:Distance4.550Time33:52.80Pace7:26.77
Split 5:Distance0.250Time2:43.90Pace10:55.60ZoneEasy Miles
Cumilative:Distance4.800Time36:36.70Pace7:37.65
Split 6:Distance0.250Time1:19.50Pace5:18.00ZoneVO2 Max Miles
Cumilative:Distance5.050Time37:56.20Pace7:30.73
Split 7:Distance1.950Time17:26.90Pace8:56.87ZoneEasy Miles
Cumilative:Distance7.000Time55:23.10Pace7:54.73
 
Leg 2:
Distance1.000Time8:21.50Pace8:21.50ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance4.750Time37:28.30Pace7:53.33ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-07-07 08:22:17
Workout Totals: Distance12.000Time1:37:31.60Pace8:07.63
12 total, easy runs. Stephen ran just 2 miles because of his foot. Took him to therapy at Provo Fyzical. Riley though the problem was in the scar tissue build-up in the heel pad. We need to keep scraping and massaging it to break it up.

Benjamin did 2x3 down, 14:45, 14:47.
Leg 1:
Distance4.000Time32:13.30Pace8:03.32ZoneEasy Miles
With Joseph, Jacob, William, and Matthew.
Leg 2:
Distance4.000Time32:08.90Pace8:02.23ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance3.000Time25:42.50Pace8:34.17ZoneEasy Miles
With Julia, part with Stephen.
Leg 4:
Distance1.000Time7:26.90Pace7:26.90ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-07-08 08:32:17
Workout Totals: Distance8.000Time1:03:13.40Pace7:54.18
Total of 12. Joseph and Jacob did 6, tapering for the regionals tomorrow. I did a mile pickup down, got 5:28, and it did not feel hard. Was happy about that. Benjamin did 4:46.
Leg 1:
Distance8.000Time1:03:13.40Pace7:54.18
With Benjamin, Joseph, and Jacob.
Split 1:Distance5.620Time45:32.60Pace8:06.23ZoneEasy Miles
Cumilative:Distance5.620Time45:32.60Pace8:06.23
Split 2:Distance1.000Time5:28.90Pace5:28.90ZoneVO2 Max Miles
Cumilative:Distance6.620Time51:01.50Pace7:42.46
Split 3:Distance1.380Time12:11.90Pace8:50.36ZoneEasy Miles
Cumilative:Distance8.000Time1:03:13.40Pace7:54.18
 
Fast Running Friend Workout - 2021-07-08 21:38:46
Workout Totals: Distance4.000Time29:58.00Pace7:29.50
 
Leg 1:
Distance4.000Time29:58.00Pace7:29.50ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2021-07-09 08:29:23
Workout Totals: Distance9.000Time1:09:08.30Pace7:40.92
12 total. Did a 0.5 interval down the canyon in 2:32, first 0.25 with Benjamin, the rest at my own pace. Benjamin ran 4:47 for his pickup. I thought after the mile yesterday that I would break 2:30 on this pickup, but could not quite do it. What is strange is that 4:48 pace feels very good for the first 300 meters or so, and then all of a sudden I cannot do it, but it does not feel like 800 used to feel - legs burning, breathing out of control, etc. I just cannot move my legs any faster.

The kids raced 3000 in the USATF regionals. The temperature was 93F Results:

Jacob 10:15
Joseph 10:43
William 12:10
Stephen 15:02 (wobbled on his hurting foot)
 
Leg 1:
Distance9.000Time1:09:08.30Pace7:40.92
With Benjamin.
Split 1:Distance7.020Time54:45.20Pace7:47.98ZoneEasy Miles
Cumilative:Distance7.020Time54:45.20Pace7:47.98
Split 2:Distance0.500Time2:32.20Pace5:04.40ZoneVO2 Max Miles
Cumilative:Distance7.520Time57:17.40Pace7:37.10
Split 3:Distance1.480Time11:50.90Pace8:00.34ZoneEasy Miles
Cumilative:Distance9.000Time1:09:08.30Pace7:40.92
 
Fast Running Friend Workout - 2021-07-09 21:49:36
Workout Totals: Distance3.000Time25:20.10Pace8:26.70
 
Leg 1:
Distance3.000Time25:20.10Pace8:26.70ZoneEasy Miles
With Benjamin and Julia.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Fast Running Friend Workout - 2021-07-10 07:51:12
Workout Totals: Distance16.000Time1:57:40.30Pace7:21.27
16 total. Did a 5 mile tempo down the canyon with Chad in 29:36. He dropped me in the last quarter, and ended up with about 29:30. My splits were 5:59, 5:56, 5:55, 5:59, 5:47.

Benjamin did 6 miles down the canyon in 29:53 with a negative split 5:09, 4:58, 5:02, 4:55, 4:53, 4:56, and a total of 18.5 for the run.

Matthew raced the 800 in the USATF regionals and got 2:48.66 on my watch, we still do not have the official results, but it could be a PR (faster than 2:49.01).
Leg 1:
Distance2.480Time20:25.10Pace8:13.99ZoneEasy Miles
With Chad.
Leg 2:
Distance5.000Time29:36.30Pace5:55.26ZoneThreshold Miles
With Chad.
Leg 3:
Distance2.020Time16:31.80Pace8:10.99ZoneEasy Miles
With Chad and Benjamin.
Leg 4:
Distance6.500Time51:07.10Pace7:51.86ZoneEasy Miles
With Chad, Benjamin, Joseph, and Jacob, part with William.

Brown Crocs 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Nap in the afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-07-12 08:08:37
Workout Totals: Distance8.000Time1:03:42.50Pace7:57.81
12 total, easy pace. Usual distance except for Stephen, who just jogged a mile. His foot is a bit better. Benjamin did his usual mile pickup in 4:46.
Leg 1:
Distance4.000Time31:58.60Pace7:59.65ZoneEasy Miles
With Joseph, Jacob, Matthew, and William.
Leg 2:
Distance4.000Time31:43.90Pace7:55.98ZoneEasy Miles
With Joseph and Jacob.
Fast Running Friend Workout - 2021-07-12 21:31:35
Workout Totals: Distance4.000Time33:37.20Pace8:24.30
 
Leg 1:
Distance3.000Time25:55.70Pace8:38.57ZoneEasy Miles
With Julia and Benjamin.
Leg 2:
Distance1.000Time7:41.50Pace7:41.50ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0612.06

Fast Running Friend Workout - 2021-07-13 07:44:54
Workout Totals: Distance12.062Time1:37:05.80Pace8:02.99
12 total, easy pace for me. Jacob did our traditional pre-birthday mile time trial. The goal was to break 5:00, and he made it with 4:57.6. We recorded a video, and will publish it shortly.

Benjamin paced him. Jacob's opened with 74.6. Then Benjamin being afraid to run Jacob into the ground did not hit the gas hard enough, so the second lap was 75.8. Upon seeing the split, Jacob accelerated, passed Benjamin and accelerated to 16.6. Benjamin took some time to shift gears, and reposition himself in front shortly after the 900 mark. The third lap was 73.3. Jacob was by then starting to pay for his 16.6 acceleration, but toughed it out, and was able to kick in 72.0.

Joseph was having some joint pain, so I had him run only 6. Stephen just ran 2 miles, still healing his foot. Otherwise, usual distances.
Leg 1:
Distance1.562Time13:57.00Pace8:55.85
Warm-up with Benjamin, Jacob, and Stephen.
Split 1:Distance1.000Time8:44.50Pace8:44.50ZoneEasy Miles
Cumilative:Distance1.000Time8:44.50Pace8:44.50
Split 2:Distance0.062Time0:18.10Pace4:51.94ZoneVO2 Max Miles
Cumilative:Distance1.062Time9:02.60Pace8:30.92
Split 3:Distance0.500Time4:54.40Pace9:48.80ZoneEasy Miles
Cumilative:Distance1.562Time13:57.00Pace8:55.85
 
Leg 2:
Distance0.500Time4:58.40Pace9:56.80ZoneEasy Miles
With Benjamin and Jacob.
Leg 3:
Distance1.000Time8:46.90Pace8:46.90ZoneEasy Miles
Back to the house.
Leg 4:
Distance5.000Time39:27.00Pace7:53.40ZoneEasy Miles
With Joseph and William, part with Benjamin, Jacob, and Matthew.
Leg 5:
Distance4.000Time29:56.50Pace7:29.12ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.002.000.0012.50

Fast Running Friend Workout - 2021-07-14 08:17:39
Workout Totals: Distance12.500Time1:37:23.00Pace7:47.44
Total of 12.5. Matthew and William did a 2 mile tempo run down the canyon. I paced Matthew. He and William were together at the mile (6:00), then William kept the pace and closed with 5:59. Matthew slowed down and ran 6:27.

Otherwise, easy runs. Benjamin did his usual pickup in 5:01 as he slept in and caught higher temperatures.

Stephen ran 2 miles, still healing his foot.
Leg 1:
Distance0.980Time8:09.60Pace8:19.59ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:27.50Pace6:13.75ZoneThreshold Miles
Tempo run.
Leg 3:
Distance5.020Time42:19.60Pace8:25.90ZoneEasy Miles
Distance with Joseph and Jacob, part with Matthew.
Leg 4:
Distance0.500Time4:53.10Pace9:46.20ZoneEasy Miles
With Bella.
Leg 5:
Distance4.000Time29:33.20Pace7:23.30ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-07-15 08:52:04
Workout Totals: Distance12.000Time1:33:11.70Pace7:45.98
12 total for me, 16 total for Benjamin. He did 4x2 down the canyon 9:59, 9:58, 9:53, 9:47. Easy runs, usual distances for everybody else, except Stephen is still on reduced mileage.
Leg 1:
Distance8.000Time1:03:46.80Pace7:58.35ZoneEasy Miles
With Joseph, and Jacob, part with William and Matthew.
Leg 2:
Distance4.000Time29:24.90Pace7:21.23ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2021-07-16 08:15:07
Workout Totals: Distance12.000Time1:29:29.70Pace7:27.48
12 total. Did 0.5 down the canyon in 2:27.8, improvement from 2:32 last week. I am thinking this might have come from the jumping lunges I've been doing lately. Benjamin ran 4:45 mile, I think. Easy runs, usual distances for the kids - except for Stephen, but he was able to get through 2 miles.
Leg 1:
Distance12.000Time1:29:29.70Pace7:27.48
With Benjamin. part with the younger boys.
Split 1:Distance6.980Time55:25.90Pace7:56.49ZoneEasy Miles
Cumilative:Distance6.980Time55:25.90Pace7:56.49
Split 2:Distance0.500Time2:27.80Pace4:55.60ZoneVO2 Max Miles
Cumilative:Distance7.480Time57:53.70Pace7:44.40
Split 3:Distance4.520Time31:36.00Pace6:59.47ZoneEasy Miles
Cumilative:Distance12.000Time1:29:29.70Pace7:27.48
 

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Fast Running Friend Workout - 2021-07-17 07:56:17
Workout Totals: Distance16.000Time1:59:03.60Pace7:26.48
16 total. Did a 5 mile tempo with Chad and Jacob. I got 29:42, Chad struggled in the last half mile, fell back with a quarter to go, and finished 2 seconds back. We went very close to 6:00 on each mile for the first 4 - we were pulling Joseph in the first 3, and William from 1 to 4. Both were able to make it on pace, but with difficulty. William earned 8 dollars. He was getting paid 2 dollars to make it to 2 miles, and then for each quarter his prize multiplied by square root of 2.

Benjamin did 2x3 down 14:49, 14:47, and a total of 18 miles.

Matthew and Bonnie ran 5. Stephen did 2 miles.
Leg 1:
Distance2.480Time20:58.60Pace8:27.50ZoneEasy Miles
Warm-up with Chad, Joseph, and Jacob, part with William and Benjamin.
Leg 2:
Distance5.000Time29:42.20Pace5:56.44ZoneThreshold Miles
5 mile tempo with Chad and Jacob, part with Joseph and William.
Leg 3:
Distance2.520Time20:44.30Pace8:13.77
Cool-down with Chad, Benjamin, and Jacob.
Split 1:Distance2.520Time20:44.30Pace8:13.77ZoneEasy Miles
Cumilative:Distance2.520Time20:44.30Pace8:13.77
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance2.520Time20:44.30Pace8:13.77
 
Leg 4:
Distance6.000Time47:38.50Pace7:56.42ZoneEasy Miles
With Benjamin, part with Chad, Bonnie, and Matthew.

Brown Crocs 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. We went to the Russian branch today, but did not realize they had Stake Conference. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2021-07-19 08:54:50
Workout Totals: Distance8.250Time1:05:19.00Pace7:55.03
Easy 12+, usual distances. Stephen did 1.5 in the morning and 3 at night. Benjamin's hourses were neighing, he ran 4:38 on his pickup.
Leg 1:
Distance8.250Time1:05:19.00Pace7:55.03ZoneEasy Miles
With Benjamin, Joseph, and Jacob.
Fast Running Friend Workout - 2021-07-19 20:58:34
Workout Totals: Distance4.000Time31:33.70Pace7:53.43
 
Leg 1:
Distance4.000Time31:33.70Pace7:53.43ZoneEasy Miles
With Benjamin, last 3 with Stephen.

Brown Crocs 4 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.620.000.380.0612.06

Fast Running Friend Workout - 2021-07-20 08:39:19
Workout Totals: Distance12.060Time1:34:39.20Pace7:50.91
12 total, easy pace. Matthew tried to break 6:00 in the mile, but mentally he was not up to it, so I stopped him at 600.
Leg 1:
Distance1.060Time8:44.20Pace8:14.53
Warm-up, stride.
Split 1:Distance1.000Time8:26.30Pace8:26.30ZoneEasy Miles
Cumilative:Distance1.000Time8:26.30Pace8:26.30
Split 2:Distance0.060Time0:17.90Pace4:58.33ZoneVO2 Max Miles
Cumilative:Distance1.060Time8:44.20Pace8:14.53
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance1.060Time8:44.20Pace8:14.53
 
Leg 2:
Distance0.380Time2:21.10Pace6:11.32ZoneThreshold Miles
Failed Matthew's mile time trial.
Leg 3:
Distance2.620Time22:35.10Pace8:37.21ZoneEasy Miles
With Matthew, Joseph, and Jacob.
Leg 4:
Distance4.000Time31:20.60Pace7:50.15ZoneEasy Miles
With Benjamin, Jacob, and Joseph.
Leg 5:
Distance4.000Time29:38.20Pace7:24.55ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2021-07-21 08:36:59
Workout Totals: Distance12.000Time1:34:41.40Pace7:53.45
12 total. Did a rabbit chase 2 mile run down the canyon. Matthew (Joseph as pacer), William (myself as pacer), Jacob (Benjamin as pacer). Gaps 0:30 and 1:15. Jacob ran a PR of 10:22 (5:12, 5:10). William got 12:03, and Matthew 13:00.
Leg 1:
Distance0.980Time8:30.90Pace8:41.33ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:03.10Pace6:01.55ZoneThreshold Miles
Tempo run with William.
Leg 3:
Distance5.020Time41:43.30Pace8:18.67ZoneEasy Miles
With Benjamin,Joseph and Jacob, part with Matthew.
Leg 4:
Distance3.000Time23:58.90Pace7:59.63ZoneEasy Miles
Part with Jenny and Stephen, part alone.
Leg 5:
Distance1.000Time8:25.20Pace8:25.20ZoneEasy Miles
With Stephen and Mary.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2021-07-22 09:02:42
Workout Totals: Distance8.000Time1:03:31.60