Breaking the Wall

Uneventful Provo River Half

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:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	3010.45
Saucony Type A Lifetime Miles:						640.15
Bare Feet Lifetime Miles:						450.37
Nike Double Stroller Lifetime Miles:						124.59
Brown Crocs 4 Lifetime Miles:						1334.06
Amoji 1 Lifetime Miles:						732.60
Amoji 2 Lifetime Miles:						436.69
Amoji 3 Lifetime Miles:						380.67
Lopsie Sports Sandals Lifetime Miles:						818.02
Lopsie Sports Sandals 2 Lifetime Miles:						637.27
Iprome Garden Clogs Lifetime Miles:						346.18
Beslip Garden Clogs Lifetime Miles:						488.26
Joybees 1 Lifetime Miles:						1035.60
Madctoc Clogs Lifetime Miles:						698.29
Blue Crocs Lifetime Miles:						1164.32
Kimisant Black Clogs Lifetime Miles:						720.62
Black Crocs 2023 Lifetime Miles:						1743.12
White Slip Resistant Crocs Lifetime Miles:						759.93

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3377.37	29.16	265.51	148.36	3820.40

Brown Crocs 3 Miles: 1022.61	Brown Crocs 4 Miles: 1334.06	Amoji 1 Miles: 732.60	Saucony Type A Miles: 13.00	Bare Feet Miles: 4.25	Amoji 2 Miles: 436.69	Amoji 3 Miles: 224.67

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

Fri, Jan 01, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.31	0.00	0.50	0.50	13.31

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jan 02, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.03	0.00	4.00	0.00	17.03

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jan 03, 2021

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

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

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

Mon, Jan 04, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jan 05, 2021

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

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jan 06, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	1.00	1.00	3.00	12.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jan 07, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jan 08, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jan 09, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	2.00	2.00	16.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jan 10, 2021

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

Day of rest. Church at home.

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

Mon, Jan 11, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.06	0.00	2.00	0.00	12.06

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jan 12, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.06	0.00	0.50	0.50	14.06

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jan 13, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.56	0.00	0.74	0.74	13.04

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jan 14, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.44	0.00	0.00	0.99	13.43

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jan 15, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.31	0.00	0.50	0.25	12.06

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jan 16, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jan 17, 2021

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

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

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

Mon, Jan 18, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.85	2.00	0.00	0.50	12.35

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jan 19, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jan 20, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.81	0.00	0.50	1.24	12.55

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jan 21, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.56	0.00	0.00	1.49	12.05

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jan 22, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jan 23, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.60	0.00	0.00	0.00	17.60

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jan 24, 2021

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

Day of rest. Stake Conference via Internet.

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

Mon, Jan 25, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.39	0.25	0.00	1.49	12.13

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jan 26, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jan 27, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jan 28, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.00	0.50	12.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jan 29, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jan 30, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.05	0.00	0.00	3.00	16.05

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jan 31, 2021

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

Day of rest. Church at home.

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

Mon, Feb 01, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.06	0.00	0.50	0.50	13.06

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Feb 02, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.25	0.25	0.00	12.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Feb 03, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	1.00	0.25	12.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Feb 04, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.01	0.00	1.24	0.25	12.50

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Feb 05, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Feb 06, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.11	0.00	2.00	0.00	16.11

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Feb 07, 2021

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

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

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

Mon, Feb 08, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	1.74	0.31	12.30

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Feb 09, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.31	0.00	1.74	0.00	12.05

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Feb 10, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.81	0.00	1.24	0.00	12.05

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Feb 11, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.24	0.37	12.11

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Feb 12, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.75	0.25	0.00	0.00	13.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Feb 13, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.15	0.00	4.93	0.00	16.08

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Feb 14, 2021

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

Day of rest. Church at home.

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

Mon, Feb 15, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.60	0.75	0.00	0.00	13.35

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Feb 16, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Feb 17, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.80	0.00	0.50	0.71	12.01

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Feb 18, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Feb 19, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.37	0.00	1.24	0.31	12.92

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Feb 20, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.15	0.00	3.00	2.00	16.15

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Feb 21, 2021

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

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

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

Mon, Feb 22, 2021

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

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Feb 23, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.51	0.25	0.00	0.56	12.32

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Feb 24, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Feb 25, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.26	0.00	0.00	0.93	12.19

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Feb 26, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Feb 27, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.27	0.00	0.00	2.00	17.27

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Feb 28, 2021

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

Day of rest. Church at home.

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

Mon, Mar 01, 2021

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

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Mar 02, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Mar 03, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.54	0.50	0.00	1.12	12.16

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Mar 04, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Mar 05, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Mar 06, 2021

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

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Mar 07, 2021

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

Day of rest. Went to church. Fast Sunday.

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

Mon, Mar 08, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	0.00	1.75	12.13

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Mar 09, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.25	0.00	1.00	12.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Mar 10, 2021

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

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Mar 11, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	1.00	0.00	12.60

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Mar 12, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Mar 13, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Mar 14, 2021

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

Day of rest. Church at home.

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

Mon, Mar 15, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.79	0.00	0.00	2.00	11.79

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Mar 16, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.97	0.00	0.00	1.00	12.97

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Mar 17, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Mar 18, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	1.75	1.25	12.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Mar 19, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Mar 20, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Mar 21, 2021

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

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

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

Mon, Mar 22, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Mar 23, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Mar 24, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Mar 25, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Mar 26, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Mar 27, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	5.50	0.00	16.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Mar 28, 2021

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

Day of rest. Church at home.

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

Mon, Mar 29, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.86	0.50	0.00	0.00	12.36

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Mar 30, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.86	0.00	0.00	1.98	12.84

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Mar 31, 2021

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

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Apr 01, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Apr 02, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Apr 03, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.51	0.00	2.00	1.50	16.01

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Apr 04, 2021

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

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

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

Mon, Apr 05, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Apr 06, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Apr 07, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Apr 08, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Apr 09, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Apr 10, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Apr 11, 2021

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

Day of rest. Went to church. Fast Sunday.

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

Mon, Apr 12, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total 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.

Tue, Apr 13, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Apr 14, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Apr 15, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Apr 16, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Apr 17, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.32	0.00	13.11	0.00	15.43

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Apr 18, 2021

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

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

Night Sleep Time: 0.00	Nap Time: 0.00	Total 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.

Mon, Apr 19, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.11	0.00	2.00	0.00	12.11

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Apr 20, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Apr 21, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Apr 22, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.03	0.00	0.00	3.00	12.03

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Apr 23, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Apr 24, 2021

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

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Apr 25, 2021

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

Day of rest. Church at home.

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

Mon, Apr 26, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Apr 27, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Apr 28, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.05	0.00	2.00	0.00	12.05

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Apr 29, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Apr 30, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, May 01, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, May 02, 2021

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

Day of rest. Went to church. Fast Sunday.

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

Mon, May 03, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.82	0.00	0.00	0.25	12.07

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, May 04, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, May 05, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.48	0.00	0.00	0.62	12.10

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, May 06, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, May 07, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	1.00	0.00	10.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, May 08, 2021

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

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, May 09, 2021

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

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

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

Mon, May 10, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, May 11, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.50	0.00	0.56	12.66

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, May 12, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, May 13, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, May 14, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.12	0.00	0.00	0.00	8.12

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, May 15, 2021

Race: Uneventful Provo River Half (13.109 Miles) 01:20:01, Place overall: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.55	0.00	13.11	0.00	15.66

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, May 16, 2021

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

Day of rest. Went to church.

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

Mon, May 17, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, May 18, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, May 19, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.54	0.00	1.50	0.00	12.04

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, May 20, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, May 21, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, May 22, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.21	0.00	5.00	0.00	16.21

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, May 23, 2021

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

Day of rest. Went to church.

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

Mon, May 24, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, May 25, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.50	2.00	0.00	12.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, May 26, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, May 27, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.82	0.25	0.00	0.00	12.07

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, May 28, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.00	1.00	0.00	12.06

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, May 29, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.14	0.00	5.00	0.38	16.52

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, May 30, 2021

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

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

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

Mon, May 31, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jun 01, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.05	0.00	2.00	0.00	12.05

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jun 02, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.00	0.50	1.00	12.56

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jun 03, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	1.00	10.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jun 04, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jun 05, 2021

Race: Utah Valley Half Marathon (13.109 Miles) 01:21:47, Place overall: 35, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.69	0.00	0.00	0.00	14.69

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jun 06, 2021

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

Day of rest. Went to church.

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

Mon, Jun 07, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jun 08, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jun 09, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jun 10, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jun 11, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.62	0.00	0.00	0.38	12.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jun 12, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.47	0.00	0.00	2.00	15.47

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jun 13, 2021

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

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

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

Mon, Jun 14, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jun 15, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	0.00	2.00	12.04

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: 0.00	Nap Time: 0.00	Total 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!

Wed, Jun 16, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.80	0.00	0.00	1.24	12.04

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jun 17, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jun 18, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jun 19, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jun 20, 2021

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

Day of rest. Went to church.

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

Mon, Jun 21, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jun 22, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jun 23, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jun 24, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jun 25, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jun 26, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	6.00	0.00	16.10

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jun 27, 2021

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

Day of rest. Went to church.

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

Mon, Jun 28, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jun 29, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.52	1.00	1.00	0.25	11.77

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jun 30, 2021

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

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jul 01, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jul 02, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

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: 0.00	Nap Time: 0.00	Total 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!

Sat, Jul 03, 2021

Race: Murray Fun Days 5K (3.107 Miles) 00:19:15, Place overall: 13, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.89	0.00	0.00	3.11	16.00

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: 0.00	Nap Time: 0.00	Total 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

Sun, Jul 04, 2021

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

Day of rest. Went to church. Fast Sunday.

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

Mon, Jul 05, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.15	0.16	0.00	0.00	12.31

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jul 06, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	2.00	0.25	12.75

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jul 07, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jul 08, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jul 09, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jul 10, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jul 11, 2021

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

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

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

Mon, Jul 12, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jul 13, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.06	12.06

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jul 14, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	2.00	0.00	12.50

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jul 15, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Jul 16, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Jul 17, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jul 18, 2021

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

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

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

Mon, Jul 19, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Jul 20, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.62	0.00	0.38	0.06	12.06

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jul 21, 2021

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

Fast Running Friend Workout - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Jul 22, 2021

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

Fast Running Friend Workout - 2021-07-22 09:02:42
Workout Totals: Distance8.000Time1:03:31.60Pace7:56.45
With Joseph, Jacob, and Benjamin - part with William. Taper for the 10K for me/half for Benjamin tomorrow.
Leg 1: Distance8.000Time1:03:31.60Pace7:56.45ZoneEasy Miles

Brown Crocs 4 Miles: 8.00

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

Fri, Jul 23, 2021

Race: Deseret News 10K (6.214 Miles) 00:36:22, Place overall: 59, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.80	0.00	0.00	6.21	12.01

Fast Running Friend Workout - 2021-07-23 05:18:39
Workout Totals: Distance12.014Time1:30:02.20Pace7:29.66
Deseret News 10 K, 36:22, 59th overall, 2nd master. That is one interesting race, not too many like this. 580 people, 95 go under 40 minutes, and 30:22 got you 10th. The course has 600 feet of elevation drop from 5000 to 4400. According to the RunWorks calculator this gives a 30:00 1:02 speed-up for elevation drop, and 43 second slowdown for altitude. So let's just say 20 seconds faster than sea-level. We also have some data. Going off Sam Chelanga and Galen Rupp, we determine that Peach Tree 10 K this year was about a minute slower than track in ideal conditions. Jared Ward ran this race 1:09 faster than Peach Tree. Unfortunately he is the only reliable data point that I could find for this year. But with him it comes out to even less than 20 seconds of advantage. In any case, I think if we say 30 seconds for 30:00 range, and 45 for 35:00 we should be on the safe side. Overall I felt that I ran well. Felt more competitive, kept fighting to the very end. Mile splits - if I took them in the right place, were 5:34, 5:31, 5:58, 5:55, 5:50, and then 7:35 for 1.214 to the finish. I am wondering if the mile marker for 5 was in the wrong place. Otherwise, they make sense. Benjamin ran the half in 1:05:19. Elevation drop from 6000 feet to 4400 feet. Guessing maybe 1:20 faster than a flat sea-level course. Great confidence builder for him. He went out with the big boys, they were 28:11 at 6 miles, 4:42/mile 2:55/km avg down 3 percent grade, and his legs lived to finish with sub-5:00 average, and beat a couple of them - 6th place.
Leg 1: Distance3.000Time23:41.90Pace7:53.97ZoneEasy Miles
Warm-up.
Leg 2: Distance6.214Time36:24.20Pace5:51.50ZoneVO2 Max Miles
My race.
Leg 3: Distance2.800Time29:56.10Pace10:41.46ZoneEasy Miles
Cool-down, most with Benjamin.

Brown Crocs 4 Miles: 12.01

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

Sat, Jul 24, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.50	0.00	2.50	0.00	17.00

Fast Running Friend Workout - 2021-07-24 08:23:46
Workout Totals: Distance17.000Time2:13:23.70Pace7:50.81
Total of 17. Easier pace today after the race yesterday. The kids did a rabbit chase workout. Bonnie with Joseph pacing + 20 sec + Matthew with me pacing + 30 sec + William with Jacob and Chad pacing. The result was William 11:46, Matthew 12:21, Bonnie 12:26. The finish order was Bonnie, William, Matthew. Then Jacob did 6x0.25 down the canyon with 0.25 rest, except 0.5 before the last one. His target was 66. He ended up with 65, 67, 65, 64, 69, 62. Chad and I ran easy, and ended up with 13 for the morning. Then I ran with Stephen 4 more at night. We did 0.5 down on the trail from 1.5 to 1 mark in 3:10.
Leg 1: Distance0.980Time8:27.30Pace8:37.65ZoneEasy Miles
Warm-up with Chad and the boys.
Leg 2: Distance2.000Time12:21.10Pace6:10.55ZoneThreshold Miles
With Matthew.
Leg 3: Distance5.020Time40:43.20Pace8:06.69ZoneEasy Miles
With Joseph, part with Chad and Jacob.
Leg 4: Distance5.000Time39:33.20Pace7:54.64ZoneEasy Miles
With Chad.
Leg 5: Distance1.000Time8:19.50Pace8:19.50ZoneEasy Miles
With Mary.
Leg 6: Distance3.000Time23:59.40Pace7:59.80
With Stephen.
Split 1:Distance1.500Time12:34.30Pace8:22.87ZoneEasy Miles Cumilative:Distance1.500Time12:34.30Pace8:22.87
Split 2:Distance0.500Time3:10.90Pace6:21.80ZoneThreshold Miles Cumilative:Distance2.000Time15:45.20Pace7:52.60
Split 3:Distance1.000Time8:14.20Pace8:14.20ZoneEasy Miles Cumilative:Distance3.000Time23:59.40Pace7:59.80

Brown Crocs 4 Miles: 17.00

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

Sun, Jul 25, 2021

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

Day of rest. Went to church.

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

Mon, Jul 26, 2021

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

Fast Running Friend Workout - 2021-07-26 08:16:53
Workout Totals: Distance8.000Time1:03:29.20Pace7:56.15
12 total, easy pace.
Leg 1: Distance8.000Time1:03:29.20Pace7:56.15ZoneEasy Miles
With Joseph, and Jacob. Part with William, and Matthew.

Fast Running Friend Workout - 2021-07-26 22:20:27
Workout Totals: Distance4.000Time31:32.70Pace7:53.18

Leg 1: Distance4.000Time31:32.70Pace7:53.18ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00

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

Tue, Jul 27, 2021

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

Fast Running Friend Workout - 2021-07-27 08:53:37
Workout Totals: Distance13.000Time1:42:11.90Pace7:51.68
13 total. Did 4x0.25 with William 3 up, 1 down. Joseph did the first 3. Jacob did the first 3, and then ran a mile down in 4:59. We had an adventure as we thought that Sarah had brought a car to the canyon and we were picking it up, but she had not. So I ran all the way back up, and Benjamin picked up the boys afterwards. William ended up with 8, Joseph and Jacob with 10. Benjamin felt good enough today to move his legs a bit and do a mile pickup in 5:40.
Leg 1: Distance13.000Time1:42:11.90Pace7:51.68
Split 1:Distance2.270Time18:01.80Pace7:56.56ZoneEasy Miles Cumilative:Distance2.270Time18:01.80Pace7:56.56
Split 2:Distance0.250Time1:30.80Pace6:03.20ZoneVO2 Max Miles Cumilative:Distance2.520Time19:32.60Pace7:45.32
Split 3:Distance1.000Time10:31.90Pace10:31.90ZoneEasy Miles Cumilative:Distance3.520Time30:04.50Pace8:32.64
Split 4:Distance0.250Time1:32.50Pace6:10.00ZoneVO2 Max Miles Cumilative:Distance3.770Time31:37.00Pace8:23.18
Split 5:Distance1.000Time8:48.80Pace8:48.80ZoneEasy Miles Cumilative:Distance4.770Time40:25.80Pace8:28.55
Split 6:Distance0.250Time1:29.50Pace5:58.00ZoneVO2 Max Miles Cumilative:Distance5.020Time41:55.30Pace8:21.06
Split 7:Distance0.350Time3:07.10Pace8:54.57ZoneEasy Miles Cumilative:Distance5.370Time45:02.40Pace8:23.24
Split 8:Distance0.250Time1:18.90Pace5:15.60ZoneVO2 Max Miles Cumilative:Distance5.620Time46:21.30Pace8:14.89
Split 9:Distance7.380Time55:50.60Pace7:34.01ZoneEasy Miles Cumilative:Distance13.000Time1:42:11.90Pace7:51.68

Brown Crocs 4 Miles: 13.00

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

Wed, Jul 28, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.75	0.25	11.00

Fast Running Friend Workout - 2021-07-28 11:01:49
Workout Totals: Distance11.000Time1:24:32.10Pace7:41.10
Total of 11 for me. Benjamin did 8 with a pickup down the canyon in 5:08. The younger boys did their usual distances on their own. Julia received her endowment in the temple today, so we had to rearrange our running schedule. This resulted in Benjamin and myself running at 11am, and it was rather hot by then. Nominally only 80F, but it was a lot harder than what 80F feels for most of the run. I did the mile pickup in 5:53 with the first 0.25 with Benjamin in 79, the rest at a tempo pace.
Leg 1: Distance8.000Time58:21.90Pace7:17.74
With Benjamin.
Split 1:Distance4.230Time32:16.30Pace7:37.75ZoneEasy Miles Cumilative:Distance4.230Time32:16.30Pace7:37.75
Split 2:Distance0.250Time1:19.20Pace5:16.80ZoneVO2 Max Miles Cumilative:Distance4.480Time33:35.50Pace7:29.89
Split 3:Distance0.750Time4:33.90Pace6:05.20ZoneThreshold Miles Cumilative:Distance5.230Time38:09.40Pace7:17.74
Split 4:Distance2.770Time20:12.50Pace7:17.73ZoneEasy Miles Cumilative:Distance8.000Time58:21.90Pace7:17.74

Leg 2: Distance3.000Time26:10.20Pace8:43.40
With Julia.
Split 1:Distance3.000Time26:10.20Pace8:43.40ZoneEasy Miles Cumilative:Distance3.000Time26:10.20Pace8:43.40
With Julia.

Brown Crocs 4 Miles: 11.00

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

Thu, Jul 29, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.75	0.25	12.00

Fast Running Friend Workout - 2021-07-29 06:44:36
Workout Totals: Distance12.000Time1:35:26.10Pace7:57.18
12 total. Got up early, and 8 in the morning before driving out to Thornton, CO on our way to Houston for the AAU championship. What a difference the cooler weather makes. In the same pickup as yesterday, I had 76/5:38 vs 79/5:53, so 15 s per mile faster with the same effort. The temperature was 70F. Benjamin and Jacob ran 4:57 with a negative split. Joseph started out and gave up. Then we added more distance when we got to Thornton to make it 12 for me and Benjamin.
Leg 1: Distance8.000Time1:02:07.50Pace7:45.94
With Benjamin and Jacob, part with Joseph, William, Stephen, and Matthew.
Split 1:Distance4.230Time34:11.30Pace8:04.94ZoneEasy Miles Cumilative:Distance4.230Time34:11.30Pace8:04.94
Split 2:Distance0.250Time1:16.30Pace5:05.20ZoneVO2 Max Miles Cumilative:Distance4.480Time35:27.60Pace7:54.91
Split 3:Distance0.750Time4:22.30Pace5:49.73ZoneThreshold Miles Cumilative:Distance5.230Time39:49.90Pace7:36.96
Split 4:Distance2.770Time22:17.60Pace8:02.89ZoneEasy Miles Cumilative:Distance8.000Time1:02:07.50Pace7:45.94

Leg 2: Distance1.000Time9:00.40Pace9:00.40ZoneEasy Miles
With Benjamin, Mary, Julia, William, and Stephen.
Leg 3: Distance0.500Time4:48.60Pace9:37.20ZoneEasy Miles
Same company, replacing Mary with Bella.
Leg 4: Distance0.500Time4:19.30Pace8:38.60ZoneEasy Miles
Same company without Bella.
Leg 5: Distance2.000Time15:10.30Pace7:35.15ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00

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

Fri, Jul 30, 2021

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

Fast Running Friend Workout - 2021-07-30 07:53:05
Workout Totals: Distance12.119Time1:39:12.30Pace8:11.15
12 total with Benjamin in Thornton, CO. Other children joining us for part of it. Then drove to Lubbock, TX. Driving in Texas was much more pleasant than driving in Colorado. Colorado is very good at finding excuses to block the road - a long running construction project to fix a minor problem that maybe did not have to be fixed, lower speed limits. I wonder if it is part of the plan to increase tourist revenue. The longer it takes to get through the state, the more money the traveller will spend :-) But on the plus, you can fly through Texas and enjoy the difference.
Leg 1: Distance4.000Time31:13.50Pace7:48.38ZoneEasy Miles
With Benjamin, Joseph, and Jacob.
Leg 2: Distance0.500Time4:38.10Pace9:16.20ZoneEasy Miles
Same company + Bella and Stephen, and Matthew.
Leg 3: Distance1.000Time9:15.00Pace9:15.00ZoneEasy Miles
Now replaced Bella with Mary.
Leg 4: Distance2.546Time19:32.90Pace7:40.68ZoneEasy Miles
Same company without Mary.
Leg 5: Distance1.025Time7:56.00Pace7:44.39ZoneEasy Miles
With Benjamin.
Leg 6: Distance3.048Time26:36.80Pace8:43.88ZoneEasy Miles
With Benjamin and Julia.

Brown Crocs 4 Miles: 12.12

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

Sat, Jul 31, 2021

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

Fast Running Friend Workout - 2021-07-31 07:34:08
Workout Totals: Distance10.000Time1:16:27.60Pace7:38.76
12 total. 10 in Lubbock, TX with Benjamin - part with the younger boys. 2 more in Houston. Dropped Benjamin off in Georgetown, TX - he is starting his PhD classes in person after a year of remote. He also added 2 more in the evening.
Leg 1: Distance5.000Time38:39.20Pace7:43.84ZoneEasy Miles
With Benjamin, Joseph, and Jacob - part with William and Stephen.
Leg 2: Distance1.000Time8:43.10Pace8:43.10ZoneEasy Miles
With Benjamin, Mary, Joseph, and Jacob.
Leg 3: Distance4.000Time29:05.30Pace7:16.32ZoneEasy Miles
With Benjamin.

Fast Running Friend Workout - 2021-07-31 22:35:05
Workout Totals: Distance2.000Time15:22.60Pace7:41.30

Leg 1: Distance2.000Time15:22.60Pace7:41.30ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00

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

Sun, Aug 01, 2021

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

Day of rest. Went to church in Angleton, TX near Houston with our friends.

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

Mon, Aug 02, 2021

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

Fast Running Friend Workout - 2021-08-02 05:56:04
Workout Totals: Distance12.000Time1:32:14.20Pace7:41.18
Total 12, easy pace for me. Stephen ran 3000 in the AAU championship. It looked like his foot would give him problems, but after I massaged it he said it did not hurt during the race. However, something really strange happened. He ran with the following splits: Stephen Pachev 10 Orem, UT 14:12.21 1 44.658 (44.658) 2:24.583 (1:39.925) 4:03.438 (1:38.855) 5:55.917 (1:52.480) 8:03.295 (2:07.378) 10:16.325 (2:13.030) 12:27.772 (2:11.448) 14:12.201 (1:44.430) During his 2:07 and slower laps he periodically stumbled and almost fell over - he had a very hard time maintaining basic balance. I thought it was his foot, but he said his foot was fine. He said the heat and humidity was bothering him, which I would accept as an explanation if his laps were even 1:50, but three laps slower than 2:07, after speeding up in the third lap? And then the last lap in 1:44 by speeding up just over the last 200 with the form looking normal? One possibility is that it is rooted in his emotions. He does not like any kind of public performance, and often starts acting up by hiding under a chair when asked to give a lesson in our Family Home Evening, or a talk in church - apparently in an attempt to deal with some kind of emotional stress. So I am wondering if perhaps on occasion he can feel so much stress that he even starts losing his balance when running. This is the first time, though, that I have seen him experience it so dramatically. It is good that this happened in such a way because now we have an idea of what we need to work on. Benjamin did 9+3 with 986 meters (incorrectly measured 1000) in 2:49.
Leg 1: Distance9.000Time1:09:08.30Pace7:40.92ZoneEasy Miles
Part with Jacob and Stephen, part alone.
Leg 2: Distance3.000Time23:05.90Pace7:41.97ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00

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

Tue, Aug 03, 2021

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

Fast Running Friend Workout - 2021-08-03 06:12:38
Workout Totals: Distance12.000Time1:34:01.50Pace7:50.12
12 total in between the kids' races in Humble, TX. Part of it their warm-up/distance. William, Joseph, and Jacob ran the 1500. 82 F 80% humidity more or less. Results and analysis: 52 #3086 William Pachev 08 Orem, UT 5:20.85 1 1:02.352 (1:02.352) 2:29.080 (1:26.729) 3:56.519 (1:27.439) 5:20.849 (1:24.330) Missed his PR by 2 seconds, but I like how he ran. Consistent splits in spite of a jack-rabbit start by the competition leaving him dead last in the first 200 meters or so, found a kick at the end. I could tell that his thought process was positive. This is a good first step towards recovery. 66 #3083 Joseph Pachev 05 Orem, UT 4:45.06 1 56.616 (56.616) 2:13.239 (1:16.623) 3:29.901 (1:16.663) 4:45.051 (1:15.150) A step forward, and I like how he ran. He has been having growth related hip pain lately. For a while he could not run faster than 6:00 pace, or do it for a long time. He has been very frustrated, and giving up a lot. But when he fell he would eventually arise, and he arose to be able to run a small nominal PR (he has run 5:02 1600, which converts to 4:41). The splits were Joshua Cheptegei with a pacing light level of consistency. This was achieved in spite of his competition leaving him dead last with a sizeable gap over the first 300 meters, and then having go through packs that have slowed down. 35 #3082 Jacob Pachev 06 Orem, UT 4:26.83 2 52.810 (52.810) 2:04.573 (1:11.764) 3:16.174 (1:11.601) 4:26.824 (1:10.650) Jacob ran an excellent race and outperformed my expectations with a 12 second PR. I predicted 4:32 before the race. The splits were again Joshua Cheptegei with pacing lights consistent. During the course of the race he went from last at 100 meters to taking the lead from 900 to 1100 before getting outkicked and finishing third in his heat. This run bodes well for his 3000 on Saturday, maybe a chance for top 8. I was very impressed with how the boys were able to be that consistent in spite of the racing pressure. I taught them to run as if the competition was not there until the last lap. So imagine this - a teen wearing Crocs steps out onto the track in a high profile race in front of a crowd and runs even splits according to his ability that day to get the best time he has in him. His competition leaves him embarrassingly last at the start, he had heard a couple of comments about his Crocs, but he does not care - just runs his pace, passes many, does not yield to the peer pressure to slow down when he hits roadblock packs of runners that started too fast for their fitness. I have never seen our kids do this with this level of perfection 3 in a row. Something special happened today. I have wondered why we keep bringing our kids to national meets. It is expensive, exhausting, and time consuming. I would say if the only thing that comes from it is that they learn how to follow the plan and do their best in spite of the pressure, that alone would make such trips worth it. Benjamin did 9+3 with 1K in 2:56, this time measured correctly.
Leg 1: Distance12.000Time1:34:01.50Pace7:50.12
Split 1:Distance1.800Time15:27.00Pace8:35.00ZoneEasy Miles Cumilative:Distance1.800Time15:27.00Pace8:35.00
Split 2:Distance0.250Time1:25.00Pace5:40.00ZoneVO2 Max Miles Cumilative:Distance2.050Time16:52.00Pace8:13.66
Split 3:Distance3.200Time24:30.00Pace7:39.38ZoneEasy Miles Cumilative:Distance5.250Time41:22.00Pace7:52.76
Split 4:Distance0.500Time2:51.30Pace5:42.60ZoneVO2 Max Miles Cumilative:Distance5.750Time44:13.30Pace7:41.44
Split 5:Distance6.250Time49:48.20Pace7:58.11ZoneEasy Miles Cumilative:Distance12.000Time1:34:01.50Pace7:50.12

Brown Crocs 4 Miles: 12.00

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

Wed, Aug 04, 2021

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

Fast Running Friend Workout - 2021-08-04 07:39:40
Workout Totals: Distance12.100Time1:35:11.20Pace7:52.00
12 total for me. Taper/recovery distances for the kids. The usual 3 miles for Julia. Benjamin is in Austin, 9+3, 1 K in 2:57.
Leg 1: Distance12.100Time1:35:11.20Pace7:52.00ZoneEasy Miles
Part with the kids, part alone.

Brown Crocs 4 Miles: 12.10

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

Thu, Aug 05, 2021

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

Fast Running Friend Workout - 2021-08-05 06:16:58
Workout Totals: Distance12.000Time1:31:41.00Pace7:38.42
12 total in between the heats. Stephen and Matthew raced the 1500 at the AAU nationals in Humble, TX today. Results with analysis: 13 #3084 Matthew Pachev 12 Orem, UT 5:34.78 3 1:01.367 (1:01.367) 2:34.503 (1:33.137) 4:05.728 (1:31.225) 5:34.773 (1:29.046) Matthew - 9 age division, he made it to the seeded heat 3. Missed his PR by a second. Because of his young age and the lack of maturity, he hard a hard time navigating the fast starting pack that slows down a lot later. Thus 93 for the second lap. But still a decent performance, our highest placer of all of the boys/events. 51 #3085 Stephen Pachev 10 Orem, UT 5:47.36 2 1:01.245 (1:01.245) 2:34.919 (1:33.675) 4:10.146 (1:35.227) 5:47.357 (1:37.211) Stephen - 50th place in 11 and under. This was better than his 3000 meter death march, but still I am not happy about his progressive slowdown all the way to the 97 last lap. Some mental focus issues we need to address. But at least a step in the right direction. Benjamin is on the 9+3 with 1 K under 3:00 schedule.
Leg 1: Distance12.000Time1:31:41.00Pace7:38.42ZoneEasy Miles
Some with the kids and some alone.

Brown Crocs 4 Miles: 12.00

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

Fri, Aug 06, 2021

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

Fast Running Friend Workout - 2021-08-06 07:18:57
Workout Totals: Distance12.000Time1:34:54.90Pace7:54.57
12 total, easy pace. Recovery day for Joseph, Jacob, and William. Back to normal mileage for Stephen and Matthew.
Leg 1: Distance12.000Time1:34:54.90Pace7:54.57ZoneEasy Miles
Part alone, part with the kids.

Brown Crocs 4 Miles: 12.00

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

Sat, Aug 07, 2021

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

Fast Running Friend Workout - 2021-08-07 06:14:37
Workout Totals: Distance12.000Time1:34:45.20Pace7:53.77
12 total, easy pace except for when Matthew made me run a 77.2 quarter on the track. I was wondering where that speed and energy was when he raced :-) Joseph, Jacob, and William raced in the 3000 today (AAU Nationals, Humble, TX). Results with analysis: 23 #3086 William Pachev 08 Orem, UT 11:10.89 1 41.512 (41.512) 2:06.905 (1:25.393) 3:32.494 (1:25.590) 5:02.437 (1:29.944) 6:34.617 (1:32.180) 8:09.925 (1:35.308) 9:44.907 (1:34.982) 11:10.882 (1:25.975) William won his heat and because of his Crocs - which were actually Amoji - made it into a FloTrack video at https://www.youtube.com/watch?v=nneGJ7mRXbM 15 #3082 Jacob Pachev 06 Orem, UT 9:54.36 2 37.379 (37.379) 1:54.069 (1:16.690) 3:09.606 (1:15.537) 4:27.618 (1:18.013) 5:47.497 (1:19.880) 7:09.871 (1:22.374) 8:36.336 (1:26.465) 9:54.353 (1:18.018) Jacob finished 15th in the 15-16 age division with a new PR. We were hoping for 9:30 based on his 1500, but 90F heat threw a wrench into the plans. He still tried starting in the back, then making his way through the pack to take the lead at 1200 and hitting the first 1K with perfect pacing. Then the heat began to take its told, but he held on to the lead and won his heat (#2) with a new PR. 31 #3083 Joseph Pachev 05 Orem, UT 10:28.32 2 38.421 (38.421) 1:57.637 (1:19.217) 3:18.088 (1:20.451) 4:37.770 (1:19.682) 6:01.526 (1:23.756) 7:28.375 (1:26.850) 8:59.772 (1:31.397) 10:28.318 (1:28.547) Joseph got 31th in 15-16. We were hoping for 10:00 based on his 1500, and again like Jacob he was on pace through the first 1000, and even had it in shooting range at 2000, but then got overwhelmed by the heat. Benjamin did 14 miles with 1 K pickup I think in 2:57.
Leg 1: Distance12.000Time1:34:45.20Pace7:53.77
Split 1:Distance2.600Time22:03.00Pace8:28.85ZoneEasy Miles Cumilative:Distance2.600Time22:03.00Pace8:28.85
Split 2:Distance0.250Time1:17.20Pace5:08.80ZoneVO2 Max Miles Cumilative:Distance2.850Time23:20.20Pace8:11.30
Split 3:Distance9.150Time1:11:25.00Pace7:48.31ZoneEasy Miles Cumilative:Distance12.000Time1:34:45.20Pace7:53.77

Brown Crocs 4 Miles: 12.00

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

Comments

From Tom K on Sat, Aug 14, 2021 at 16:19:04 from 47.201.49.107

That video is great! Congratulations William!

Sun, Aug 08, 2021

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

Day of rest. Went to church in Richardson, TX near Dallas.

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

Mon, Aug 09, 2021

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

Fast Running Friend Workout - 2021-08-09 07:04:35
Workout Totals: Distance12.000Time1:38:00.90Pace8:10.07
12 total in Garland, TX, most with the kids. Easy runs for them, usual distances. Benjamin did 12 with 6x0.25 on the road 67, 64.5, 63.6, 63.3, 62.5 in Austin. Then we drove to Amarillo, TX. Had an adventure - somewhere in Denton, TX on I-35 we ran over a nail. I noticed a drastic drop in tire pressure from the on-board computer report, and we pulled over. Fortunately we were right next to Discount Tire, and they were able to replace the tire in an hour and a half or so. I see the Lord's hand of protection in this experience. As if to remind us of His hand, and to put is in a lighter mood, on the way of out of Denton we say a sign for Nail Road.
Leg 1: Distance12.000Time1:38:00.90Pace8:10.07ZoneEasy Miles

Brown Crocs 4 Miles: 12.00

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

Tue, Aug 10, 2021

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

Fast Running Friend Workout - 2021-08-10 06:57:50
Workout Totals: Distance12.000Time1:37:06.80Pace8:05.57
12 easy pace in Amarillo, TX. Usual distances for the kids. Then drove to Thornton, CO.
Leg 1: Distance12.000Time1:37:06.80Pace8:05.57ZoneEasy Miles

Brown Crocs 4 Miles: 12.00

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

Wed, Aug 11, 2021

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

Fast Running Friend Workout - 2021-08-11 20:55:51
Workout Totals: Distance9.000Time1:13:22.20Pace8:09.13
Drove from Thornton, CO back to our home. Ran in the evening. 9 total. Usual distances for the kids, except Julia did only 2 miles. William, Stephen, Matthew and Jacob did some pickups. William did 2:51 for 0.5, Jacob 70 for 0.25, Matthew 82 for 0.25, and Stephen 85 for 0.25. Bella ran a mile PR of 8:52.9, splits 2:10, 2:20, 2:12, 2:10.
Leg 1: Distance1.000Time8:13.60Pace8:13.60ZoneEasy Miles
With Mary, William, Stephen, Matthew, Jacob and Joseph.
Leg 2: Distance1.000Time8:52.90Pace8:52.90ZoneEasy Miles
With Bella, Matthew, William, Jacob, and Joseph.
Leg 3: Distance4.000Time32:01.90Pace8:00.48ZoneEasy Miles
With Joseph, Jacob, and William - part with Stephen and Matthew.
Leg 4: Distance1.000Time7:05.30Pace7:05.30ZoneEasy Miles
Alone.
Leg 5: Distance2.000Time17:08.50Pace8:34.25ZoneEasy Miles
With Joseph, Jacob, and Julia.

Amoji 1 Miles: 9.00

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

Thu, Aug 12, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.85	0.00	0.00	1.16	15.01

Fast Running Friend Workout - 2021-08-12 08:24:18
Workout Totals: Distance15.000Time1:58:43.00Pace7:54.87
15 total. Did a mile down the canyon in 5:22 with Jacob pacing me. I believe this is my best time this year. William made it to 600 meters or so, Stephen and Matthew to about 400. Easy pace otherwise. Benjamin did 9+3 with 6x400 at around 66.
Leg 1: Distance1.070Time8:33.50Pace7:59.91ZoneEasy Miles
Warm-up with the boys.
Leg 2: Distance1.000Time5:22.30Pace5:22.30ZoneVO2 Max Miles
With Jacob, part with William, Stephen, and Matthew.
Leg 3: Distance5.930Time49:23.90Pace8:19.81ZoneEasy Miles
With Jacob, part with William.
Leg 4: Distance4.000Time32:01.00Pace8:00.25ZoneEasy Miles
Most with Joseph.
Leg 5: Distance3.000Time23:22.30Pace7:47.43
Alone.
Split 1:Distance2.845Time22:25.90Pace7:53.08ZoneEasy Miles Cumilative:Distance2.845Time22:25.90Pace7:53.08
Split 2:Distance0.155Time0:56.40Pace6:03.87ZoneVO2 Max Miles Cumilative:Distance3.000Time23:22.30Pace7:47.43

Amoji 1 Miles: 15.00

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

Fri, Aug 13, 2021

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

Fast Running Friend Workout - 2021-08-13 08:28:01
Workout Totals: Distance8.000Time59:41.20Pace7:27.65
Total of 12. Usual distances for everybody. Benjamin did 9+3 easy to recover from fatigue build-up. Julia did 7:18 mile on the track.
Leg 1: Distance8.000Time59:41.20Pace7:27.65ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.

Fast Running Friend Workout - 2021-08-13 10:55:06
Workout Totals: Distance4.060Time35:23.90Pace8:43.13

Leg 1: Distance1.000Time8:31.00Pace8:31.00ZoneEasy Miles
With Mary.
Leg 2: Distance1.060Time9:50.80Pace9:17.36ZoneEasy Miles
Warm-up with Julia.
Leg 3: Distance1.000Time7:18.90Pace7:18.90ZoneEasy Miles
Julia's mile on the track.
Leg 4: Distance1.000Time9:43.20Pace9:43.20ZoneEasy Miles
Back to the house with Julia.

Amoji 1 Miles: 12.06

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

Sat, Aug 14, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.71	0.00	3.50	3.00	16.21

Fast Running Friend Workout - 2021-08-14 08:02:26
Workout Totals: Distance13.150Time1:37:32.30Pace7:25.04
16 total. Did a workout with unusual interval placing 1 - 3 - 2 all down the canyon as it worked out better for the younger kids. First we ran a mile with the target of 5:30 and the hope that William can keep it, with Matthew and Stephen making as far as they can. I had to slow down to 5:38 for William to make it. Stephen made it to 0.5, Matthew to 0.375. I was not happy about Williams last quarter in 88 and told him he needed to run another interval to end the day on a good note. He rebelled at first, but then found us as we were running the 3 mile interval, and joined us for a mile in 6:00. Chad was struggling with endurance today. He felt good in the mile interval and finished a bit ahead, but then in the 3 mile interval he only made it to the first mile. I am wondering if the heart muscle inflammation side-effect of the Moderna vaccine is significantly more prevalent than reported. Chad has struggled with endurance ever since he got the vaccine. His would be the case that will probably never make it to a medical report, but it is nevertheless very real. In the third interval (2 miles) it was just Jacob and I. I was not sure how he would handle it as he has never even run 13 miles, so I gave him a modest target of 6:00 pace, but he was edging to go faster. So as we were approaching the mile I told him to just go. He ended up with 11:17 (5:46, 5:31). I got 11:34 (5:47, 5:47). Jacob will run his first half in the Top of Utah. The plan is for him to run with me until 10, then decide what he is doing. Based on today, things are looking good. In the evening I added 3 with Julia. She did 3:11 800 on the track, which is a respectable result for her for now.
Leg 1: Distance1.000Time8:26.90Pace8:26.90ZoneEasy Miles
Warm-up with the boys.
Leg 2: Distance1.000Time5:38.00Pace5:38.00ZoneVO2 Max Miles
With Chad, Jacob, and William, part with Stephen and Matthew.
Leg 3: Distance2.750Time23:56.30Pace8:42.29ZoneEasy Miles
Back to the start of 3 miles with Chad and Jacob.
Leg 4: Distance3.000Time17:51.70Pace5:57.23ZoneThreshold Miles
With Jacob, part with Chad and William.
Leg 5: Distance2.000Time17:46.40Pace8:53.20ZoneEasy Miles
Recovery.
Leg 6: Distance2.000Time11:34.20Pace5:47.10ZoneVO2 Max Miles
Final interval, part with Jacob.
Leg 7: Distance1.400Time12:18.80Pace8:47.71ZoneEasy Miles
Cool-down with Jacob.

Fast Running Friend Workout - 2021-08-14 22:32:37
Workout Totals: Distance3.058Time26:17.20Pace8:35.76

Leg 1: Distance1.060Time9:39.30Pace9:06.51ZoneEasy Miles
With Julia
Leg 2: Distance0.498Time3:11.10Pace6:23.73ZoneThreshold Miles
With Julia
Leg 3: Distance1.500Time13:26.80Pace8:57.87ZoneEasy Miles
With Julia.

Amoji 1 Miles: 16.21

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

Sun, Aug 15, 2021

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

Day of rest, went to church as usual.

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

Mon, Aug 16, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.10	0.00	0.00	0.90	12.00

Fast Running Friend Workout - 2021-08-16 08:56:28
Workout Totals: Distance12.000Time1:32:38.50Pace7:43.21
12 miles total. Easy runs, usual distance for the kids, except for William, who did 0.75 with me in 4:18 down the canyon. Benjamin did 9+1 with 1 K pickup I think in 2:56.
Leg 1: Distance6.000Time47:53.80Pace7:58.97
With William.
Split 1:Distance3.050Time25:22.90Pace8:19.31ZoneEasy Miles Cumilative:Distance3.050Time25:22.90Pace8:19.31
Split 2:Distance0.750Time4:18.50Pace5:44.67ZoneVO2 Max Miles Cumilative:Distance3.800Time29:41.40Pace7:48.79
Split 3:Distance2.200Time18:12.40Pace8:16.55ZoneEasy Miles Cumilative:Distance6.000Time47:53.80Pace7:58.97

Leg 2: Distance2.000Time14:51.20Pace7:25.60ZoneEasy Miles
Alone.
Leg 3: Distance4.000Time29:53.50Pace7:28.38
Alone.
Split 1:Distance3.845Time29:01.00Pace7:32.80ZoneEasy Miles Cumilative:Distance3.845Time29:01.00Pace7:32.80
Split 2:Distance0.155Time0:52.50Pace5:38.71ZoneVO2 Max Miles Cumilative:Distance4.000Time29:53.50Pace7:28.38

Amoji 1 Miles: 12.00

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

Tue, Aug 17, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.12	0.50	0.00	2.00	12.62

Fast Running Friend Workout - 2021-08-17 08:17:13
Workout Totals: Distance12.625Time1:36:04.40Pace7:36.59
12+ total. Easy runs for the kids, except Stephen ran the last 0.5 uphill in 3:26. Matthew was struggling, could not keep up. I did a 2 mile tempo run down the canyon in 11:32 (5:47, 5:45). Benjamin did 9+3 with 6x400 at around 66 cutting the recovery down to 200 meters.
Leg 1: Distance4.000Time31:44.10Pace7:56.03
With Stephen and Matthew.
Split 1:Distance3.500Time28:17.90Pace8:05.11ZoneEasy Miles Cumilative:Distance3.500Time28:17.90Pace8:05.11
Split 2:Distance0.500Time3:26.20Pace6:52.40ZoneMarathon Pace Miles Cumilative:Distance4.000Time31:44.10Pace7:56.03

Leg 2: Distance8.000Time58:09.80Pace7:16.23
Part with William, part with Brad?, part alone.
Split 1:Distance4.050Time32:41.30Pace8:04.27ZoneEasy Miles Cumilative:Distance4.050Time32:41.30Pace8:04.27
Split 2:Distance2.000Time11:32.30Pace5:46.15ZoneVO2 Max Miles Cumilative:Distance6.050Time44:13.60Pace7:18.61
Split 3:Distance1.950Time13:56.20Pace7:08.82ZoneEasy Miles Cumilative:Distance8.000Time58:09.80Pace7:16.23

Leg 3: Distance0.500Time4:35.70Pace9:11.40ZoneEasy Miles
With Bella.
Leg 4: Distance0.125Time1:34.80Pace12:38.40ZoneEasy Miles
With Leigha.

Amoji 1 Miles: 12.62

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

Wed, Aug 18, 2021

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

Fast Running Friend Workout - 2021-08-18 08:20:36
Workout Totals: Distance12.600Time1:39:49.60Pace7:55.37
12.6 total, usual distance for the kids. Easy pace for them this week, Joseph and Jacob have been going to the Education Week at BYU. Benjamin did 9+3 with 1 K pickup in 2:58.
Leg 1: Distance8.000Time1:03:32.10Pace7:56.51ZoneEasy Miles
With Jacob, part with William.
Leg 2: Distance4.600Time36:17.50Pace7:53.37ZoneEasy Miles
With Stephen and Matthew.

Amoji 1 Miles: 12.60

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

Thu, Aug 19, 2021

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

Fast Running Friend Workout - 2021-08-19 08:14:00
Workout Totals: Distance12.084Time1:34:56.80Pace7:51.43
Total of 12. Paced the kids in a mile time trial. It did not go well, probably due to the air quality. Nobody could keep 6:00 pace, even William, who got 6:04.2. Bonnie ran 6:04.6. I decided to stay on pace for 6:00, and ran 5:59.9. Stephen and Matthew made it through the first lap, then jogged. Participated in a broadcast about running in Crocs in Russian at https://www.youtube.com/watch?v=E6Q2tOv54I4 Benjamin did 9+3 with 6x400 in 66 with 200 recovery.
Leg 1: Distance1.060Time9:01.20Pace8:30.57ZoneEasy Miles
With Matthew, Stephen, William, and Bonnie.
Leg 2: Distance1.024Time6:04.60Pace5:56.05
The mile.
Split 1:Distance1.000Time5:59.90Pace5:59.90ZoneVO2 Max Miles Cumilative:Distance1.000Time5:59.90Pace5:59.90
Me.
Split 2:Distance0.000Time0:04.30Pace0:00.00ZoneEasy Miles Cumilative:Distance1.000Time6:04.20Pace6:04.20
William.
Split 3:Distance0.000Time0:00.40Pace0:00.00ZoneEasy Miles Cumilative:Distance1.000Time6:04.60Pace6:04.60
Bonnie.
Split 4:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance1.000Time6:04.60Pace6:04.60
Split 5:Distance0.024Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance1.024Time6:04.60Pace5:56.05

Leg 3: Distance6.000Time47:49.00Pace7:58.17ZoneEasy Miles
Part with William, Bonnie, Stephen, and Matthew, part alone.
Leg 4: Distance1.000Time8:52.50Pace8:52.50ZoneEasy Miles
With Mary.
Leg 5: Distance0.500Time4:21.10Pace8:42.20ZoneEasy Miles
With Mary and Bella.
Leg 6: Distance2.500Time18:48.40Pace7:31.36ZoneEasy Miles
Alone.

Amoji 1 Miles: 12.08

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

Fri, Aug 20, 2021

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

Fast Running Friend Workout - 2021-08-20 09:15:28
Workout Totals: Distance12.000Time1:34:20.70Pace7:51.73
12 total, easy pace, usual distances for everybody. Benjamin did 9+3 with the pickup for 1 K in 2:56, I think.
Leg 1: Distance4.000Time31:26.50Pace7:51.62
With Stephen and Matthew.
Split 1:Distance3.500Time28:14.20Pace8:04.06ZoneEasy Miles Cumilative:Distance3.500Time28:14.20Pace8:04.06
Split 2:Distance0.500Time3:12.30Pace6:24.60ZoneThreshold Miles Cumilative:Distance4.000Time31:26.50Pace7:51.62

Leg 2: Distance4.000Time30:57.50Pace7:44.38ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time8:40.30Pace8:40.30ZoneEasy Miles
With Mary.
Leg 4: Distance0.500Time4:34.50Pace9:09.00ZoneEasy Miles
With Mary, Bella, and Sarah.
Leg 5: Distance2.500Time18:41.90Pace7:28.76ZoneEasy Miles
Alone.

Amoji 1 Miles: 12.00

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

Sat, Aug 21, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.61	0.00	4.00	3.00	16.61

Fast Running Friend Workout - 2021-08-21 07:57:35
Workout Totals: Distance16.610Time2:01:29.60Pace7:18.87
16.6 total. Did 2x3 down the canyon with Chad and Jacob, plus a bonus mile in 5:51 down the canyon at the very end with Joseph. Jacob struggled in the first interval, but kept the pace - we ended up with 17:43. He was not sure if he'd be able to do another. I massaged his legs, and it helped him loosen up. In the second interval he was a beast. After the first half in 8:56, he sped up to 5:40 pace. Chad could not keep it, I kept it hanging on for dear life. Somehow I found 79 in me in the last 0.25 and was able to stay with Jacob. We ended up with 5:33 for the last mile, and 17:20 total. A little bit of rain to cool off helped, I think. Chad did better than last week - was able to do the second interval in 17:50. Benjamin did 16 total (in Austin) with 6x400 in 66 with 200 recovery. Easy pace, usual Saturday distances for the other kids.
Leg 1: Distance1.000Time8:17.60Pace8:17.60ZoneEasy Miles
Warm-up with Chad, William, and Jacob.
Leg 2: Distance3.000Time17:43.60Pace5:54.53ZoneThreshold Miles
With Chad and Jacob. William ran the first mile with us.
Leg 3: Distance3.000Time25:59.20Pace8:39.73ZoneEasy Miles
Recovery with Chad and William.
Leg 4: Distance3.000Time17:20.60Pace5:46.87ZoneVO2 Max Miles
With Chad and William.
Leg 5: Distance6.610Time52:08.60Pace7:53.31
Part with Jacob, most with Joseph.
Split 1:Distance5.380Time44:21.50Pace8:14.70ZoneEasy Miles Cumilative:Distance5.380Time44:21.50Pace8:14.70
Split 2:Distance1.000Time5:51.60Pace5:51.60ZoneThreshold Miles Cumilative:Distance6.380Time50:13.10Pace7:52.27
Split 3:Distance0.230Time1:55.50Pace8:22.17ZoneEasy Miles Cumilative:Distance6.610Time52:08.60Pace7:53.31

Amoji 1 Miles: 16.61

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

Sun, Aug 22, 2021

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

Day of rest. Stake Conference.

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

Mon, Aug 23, 2021

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

Fast Running Friend Workout - 2021-08-23 08:34:22
Workout Totals: Distance12.000Time1:33:55.70Pace7:49.64
12 total. Usual distances for the kids. Did a pickup uphill for 0.5 in 3:16 with Joseph and Matthew (Stephen was not up to it), and 5:50 mile down the canyon with Jacob. Benjamin did 9+3 with an informal 3 minute pickup for roughly 1 K.
Leg 1: Distance4.000Time30:56.40Pace7:44.10
With Joseph, Stephen, and Matthew.
Split 1:Distance3.500Time27:39.90Pace7:54.26ZoneEasy Miles Cumilative:Distance3.500Time27:39.90Pace7:54.26
Split 2:Distance0.500Time3:16.50Pace6:33.00ZoneThreshold Miles Cumilative:Distance4.000Time30:56.40Pace7:44.10

Leg 2: Distance8.000Time1:02:59.30Pace7:52.41
With Jacob, part with William.
Split 1:Distance5.270Time43:14.10Pace8:12.24ZoneEasy Miles Cumilative:Distance5.270Time43:14.10Pace8:12.24
Split 2:Distance1.000Time5:50.70Pace5:50.70ZoneThreshold Miles Cumilative:Distance6.270Time49:04.80Pace7:49.67
Split 3:Distance1.730Time13:54.50Pace8:02.37ZoneEasy Miles Cumilative:Distance8.000Time1:02:59.30Pace7:52.41

Amoji 1 Miles: 12.00

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

Tue, Aug 24, 2021

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

Fast Running Friend Workout - 2021-08-24 08:33:39
Workout Totals: Distance12.000Time1:33:04.10Pace7:45.34
12 total, all at once, as it worked out better with the schedule. Usual distances for everybody, except I push William on 4 miles a day temporarily until he is over the excessive heart rate issue. Did a pickup for 0.5 uphill with Matthew, Joseph and William at the end of 4. Benjamin did 8x400 in 66 high with 200 recovery. Said he felt some difficulty.
Leg 1: Distance4.000Time31:17.60Pace7:49.40
With William, Stephen, Matthew, and Joseph.
Split 1:Distance3.500Time28:01.80Pace8:00.51ZoneEasy Miles Cumilative:Distance3.500Time28:01.80Pace8:00.51
Split 2:Distance0.500Time3:15.80Pace6:31.60ZoneThreshold Miles Cumilative:Distance4.000Time31:17.60Pace7:49.40

Leg 2: Distance8.000Time1:01:46.50Pace7:43.31
With Jacob, part with Joseph.
Split 1:Distance6.770Time54:00.80Pace7:58.70ZoneEasy Miles Cumilative:Distance6.770Time54:00.80Pace7:58.70
Split 2:Distance1.000Time5:52.30Pace5:52.30ZoneThreshold Miles Cumilative:Distance7.770Time59:53.10Pace7:42.43
Split 3:Distance0.230Time1:53.40Pace8:13.04ZoneEasy Miles Cumilative:Distance8.000Time1:01:46.50Pace7:43.31

Amoji 1 Miles: 12.00

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

Wed, Aug 25, 2021

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

Fast Running Friend Workout - 2021-08-25 08:43:34
Workout Totals: Distance12.000Time1:34:43.50Pace7:53.62
12 total. Usual distances. Did 0.5 at the end of 4 with Matthew, Jacob, and William. Benjamin did his usual 9+3 with 1 K pickup.
Leg 1: Distance4.000Time31:21.70Pace7:50.42
With Jacob, William, Stephen, and Matthew.
Split 1:Distance3.500Time28:09.60Pace8:02.74ZoneEasy Miles Cumilative:Distance3.500Time28:09.60Pace8:02.74
Split 2:Distance0.500Time3:12.10Pace6:24.20ZoneThreshold Miles Cumilative:Distance4.000Time31:21.70Pace7:50.42

Leg 2: Distance8.000Time1:03:21.80Pace7:55.23ZoneEasy Miles
With Joseph, part with Jacob.

Amoji 1 Miles: 12.00

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

Thu, Aug 26, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.50	0.00	1.00	10.00

Fast Running Friend Workout - 2021-08-26 08:57:33
Workout Totals: Distance10.000Time1:18:24.40Pace7:50.44
10 total. Tapering for the TOU Half. Jacob did 6. I did a mile pickup with Joseph in 5:49 down the canyon. Stephen did 0.5 uphill with me and Jacob in 3:26. Benjamin got the vaccine on Tuesday. Did an easy run today, 9+3.
Leg 1: Distance4.000Time31:56.50Pace7:59.12
With Jacob, William, Stephen, and Matthew.
Split 1:Distance3.500Time28:30.30Pace8:08.66ZoneEasy Miles Cumilative:Distance3.500Time28:30.30Pace8:08.66
Split 2:Distance0.500Time3:26.20Pace6:52.40ZoneMarathon Pace Miles Cumilative:Distance4.000Time31:56.50Pace7:59.12

Leg 2: Distance6.000Time46:27.90Pace7:44.65
With Joseph, part with Jacob.
Split 1:Distance3.050Time24:39.80Pace8:05.18ZoneEasy Miles Cumilative:Distance3.050Time24:39.80Pace8:05.18
Split 2:Distance1.000Time5:49.40Pace5:49.40ZoneVO2 Max Miles Cumilative:Distance4.050Time30:29.20Pace7:31.65
Split 3:Distance1.950Time15:58.70Pace8:11.64ZoneEasy Miles Cumilative:Distance6.000Time46:27.90Pace7:44.65

Amoji 1 Miles: 10.00

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

Fri, Aug 27, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.50	0.00	6.00

Fast Running Friend Workout - 2021-08-27 08:37:37
Workout Totals: Distance6.000Time47:06.70Pace7:51.12
6 total for me. Tapering for the TOU Half. 4 for Jacob. Benjamin took it easy today as well, only 9 miles. Jacob and I paced Matthew for the last 0.5 uphill of his 4 and he ran his fastest time today of 3:08. He was headed for 3:15, but then a garbage truck appeared, he got scared and ran much faster. Stephen took a break with 2 + 1.5 with Mary and Bella - he developed a bruise on top of his foot, and is trying to heal it.
Leg 1: Distance4.000Time31:37.60Pace7:54.40
With Jacob, William, Stephen (part), and Matthew.
Split 1:Distance3.500Time28:29.30Pace8:08.37ZoneEasy Miles Cumilative:Distance3.500Time28:29.30Pace8:08.37
Split 2:Distance0.500Time3:08.30Pace6:16.60ZoneThreshold Miles Cumilative:Distance4.000Time31:37.60Pace7:54.40

Leg 2: Distance2.000Time15:29.10Pace7:44.55ZoneEasy Miles
Alone.

Amoji 1 Miles: 6.00

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

Sat, Aug 28, 2021

Race: Top of Utah Half Marathon (13.109 Miles) 01:19:40, Place overall: 17, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.08	0.00	13.11	0.00	15.19

Fast Running Friend Workout - 2021-08-28 05:21:03
Workout Totals: Distance15.186Time1:36:57.80Pace6:23.10
Top of Utah Half, 1:19:40, 17th overall, 3rd master, $50. Happy to crack 1:20 one more time. Jacob ran his first half, and finished just a couple of steps ahead of me. We ran together up until 9 miles. Then he wanted to go faster, and put a gap on me. But then he ran out of juice and with the help of Christina Perry I caught him at shortly before mile 12. He was struggling a lot. I wanted to break 1:20, but I figured we would do it together if I stayed back with him, and I was right. With a little bit of support he picked up the pace, and pulled me for the last mile to my fastest time this year. Jaydn Asay won with 1:08:21, intrestingly enough exact same time Benjamin ran 2 years ago. Steve Kindred won the masters with 1:15:59, Mel Suaste was second with 1:16:35. Kids ran their usual distances at home. Benjamin did 16 with a 2 mile (about) tempo run in 10:02.
Leg 1: Distance1.500Time12:40.20Pace8:26.80ZoneEasy Miles
Warm-up.
Leg 2: Distance13.109Time1:19:40.40Pace6:04.67
Race.
Split 1:Distance1.000Time5:48.20Pace5:48.20ZoneThreshold Miles Cumilative:Distance1.000Time5:48.20Pace5:48.20
Split 2:Distance1.000Time6:03.00Pace6:03.00ZoneThreshold Miles Cumilative:Distance2.000Time11:51.20Pace5:55.60
Split 3:Distance1.000Time6:05.10Pace6:05.10ZoneThreshold Miles Cumilative:Distance3.000Time17:56.30Pace5:58.77
Split 4:Distance1.000Time6:01.90Pace6:01.90ZoneThreshold Miles Cumilative:Distance4.000Time23:58.20Pace5:59.55
Split 5:Distance1.000Time5:44.10Pace5:44.10ZoneThreshold Miles Cumilative:Distance5.000Time29:42.30Pace5:56.46
Split 6:Distance1.000Time5:45.50Pace5:45.50ZoneThreshold Miles Cumilative:Distance6.000Time35:27.80Pace5:54.63
Split 7:Distance1.000Time5:51.70Pace5:51.70ZoneThreshold Miles Cumilative:Distance7.000Time41:19.50Pace5:54.21
Split 8:Distance0.950Time5:34.10Pace5:51.68ZoneThreshold Miles Cumilative:Distance7.950Time46:53.60Pace5:53.91
Split 9:Distance1.050Time6:38.80Pace6:19.81ZoneThreshold Miles Cumilative:Distance9.000Time53:32.40Pace5:56.93
Split 10:Distance1.000Time6:18.90Pace6:18.90ZoneThreshold Miles Cumilative:Distance10.000Time59:51.30Pace5:59.13
Split 11:Distance1.000Time6:28.10Pace6:28.10ZoneThreshold Miles Cumilative:Distance11.000Time1:06:19.40Pace6:01.76
Split 12:Distance0.813Time5:30.60Pace6:46.64ZoneThreshold Miles Cumilative:Distance11.813Time1:11:50.00Pace6:04.85
Split 13:Distance0.187Time1:13.60Pace6:33.58ZoneThreshold Miles Cumilative:Distance12.000Time1:13:03.60Pace6:05.30
Split 14:Distance1.000Time6:01.80Pace6:01.80ZoneThreshold Miles Cumilative:Distance13.000Time1:19:05.40Pace6:05.03
Split 15:Distance0.109Time0:35.00Pace5:21.10ZoneThreshold Miles Cumilative:Distance13.109Time1:19:40.40Pace6:04.67

Leg 3: Distance0.577Time4:37.20Pace8:00.42ZoneEasy Miles
A bit of a cool-down.

Amoji 1 Miles: 15.19

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

Sun, Aug 29, 2021

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

Day of rest. Went to church.

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

Mon, Aug 30, 2021

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

Fast Running Friend Workout - 2021-08-30 08:37:56
Workout Totals: Distance12.000Time1:35:01.00Pace7:55.08
12 total, did a pickup with Matthew up the hill for 0.5 in 3:18. Jacob had a good recovery from the half, wanted to and did run the full 8 miles. Usual easy 9+3 for Benjamin.
Leg 1: Distance4.000Time31:23.80Pace7:50.95
With Joseph, William, and Matthew - part with Stephen.
Split 1:Distance3.500Time28:05.20Pace8:01.49ZoneEasy Miles Cumilative:Distance3.500Time28:05.20Pace8:01.49
Split 2:Distance0.500Time3:18.60Pace6:37.20ZoneThreshold Miles Cumilative:Distance4.000Time31:23.80Pace7:50.95

Leg 2: Distance8.000Time1:03:37.20Pace7:57.15ZoneEasy Miles
With Jacob, part with Joseph.

Amoji 1 Miles: 12.00

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

Tue, Aug 31, 2021

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

Fast Running Friend Workout - 2021-08-31 08:43:27
Workout Totals: Distance12.000Time1:35:35.10Pace7:57.93
12 total. Usual distances for the kids. Did a mile pickup down the canyon in 5:53. Benjamin did 8x400 in 66 with 1 min recovery.
Leg 1: Distance4.000Time32:37.60Pace8:09.40ZoneEasy Miles
With Jacob, William, Stephen (part), and Matthew.
Leg 2: Distance8.000Time1:02:57.50Pace7:52.19
With Joseph (most of it), part with Jacob.
Split 1:Distance6.770Time55:15.30Pace8:09.70ZoneEasy Miles Cumilative:Distance6.770Time55:15.30Pace8:09.70
Split 2:Distance1.000Time5:53.70Pace5:53.70ZoneThreshold Miles Cumilative:Distance7.770Time1:01:09.00Pace7:52.20
Split 3:Distance0.230Time1:48.50Pace7:51.74ZoneEasy Miles Cumilative:Distance8.000Time1:02:57.50Pace7:52.19

Amoji 1 Miles: 12.00

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

Wed, Sep 01, 2021

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

Fast Running Friend Workout - 2021-09-01 08:25:51
Workout Totals: Distance12.000Time1:35:01.60Pace7:55.13
12 total. Mostly easy pace. Pickup for 0.5 uphill with Matthew, William, and Joseph. Jacob tried to do a quarter pickup, but something was wrong with his heel. He stretched it out, and was able to run better towards the end of the run, though. 9+3 for Benjamin with a 1 K pickup.
Leg 1: Distance4.000Time31:19.90Pace7:49.98
With Joseph, William, and Matthew, part with Stephen.
Split 1:Distance3.500Time28:06.00Pace8:01.71ZoneEasy Miles Cumilative:Distance3.500Time28:06.00Pace8:01.71
Split 2:Distance0.500Time3:13.90Pace6:27.80ZoneThreshold Miles Cumilative:Distance4.000Time31:19.90Pace7:49.98

Leg 2: Distance8.000Time1:03:41.70Pace7:57.71
With Jacob, part with Joseph.
Split 1:Distance4.730Time38:44.70Pace8:11.48ZoneEasy Miles Cumilative:Distance4.730Time38:44.70Pace8:11.48
Split 2:Distance3.270Time24:57.00Pace7:37.80ZoneEasy Miles Cumilative:Distance8.000Time1:03:41.70Pace7:57.71

Amoji 1 Miles: 12.00

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

Thu, Sep 02, 2021

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

Fast Running Friend Workout - 2021-09-02 08:40:39
Workout Totals: Distance12.000Time1:34:58.90Pace7:54.91
12 total, easy pace, usual distances. 9+3 for Benjamin as usual.
Leg 1: Distance4.000Time31:45.40Pace7:56.35ZoneEasy Miles
With Jacob, William, and Matthew, part with Stephen.
Leg 2: Distance8.000Time1:03:13.50Pace7:54.19ZoneEasy Miles
With Joseph, part with Jacob.

Amoji 1 Miles: 12.00

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

Fri, Sep 03, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.50	0.50	12.00

Fast Running Friend Workout - 2021-09-03 08:49:37
Workout Totals: Distance12.000Time1:33:38.20Pace7:48.18
12 total. Usual distances. Did pickups. Ran 3:09 0.5 uphill with Matthew, Joseph, and William. Then did 2x0.25 down the canyon with Jacob in 79.4, 73.8. He had 72 on the second one.
Leg 1: Distance4.000Time30:25.80Pace7:36.45
With Joseph, William, and Matthew, part with Jacob.
Split 1:Distance3.500Time27:16.40Pace7:47.54ZoneEasy Miles Cumilative:Distance3.500Time27:16.40Pace7:47.54
Split 2:Distance0.500Time3:09.40Pace6:18.80ZoneThreshold Miles Cumilative:Distance4.000Time30:25.80Pace7:36.45

Leg 2: Distance8.000Time1:03:12.40Pace7:54.05
With Jacob, part with Joseph.
Split 1:Distance4.230Time34:14.90Pace8:05.79ZoneEasy Miles Cumilative:Distance4.230Time34:14.90Pace8:05.79
Split 2:Distance0.250Time1:19.40Pace5:17.60ZoneVO2 Max Miles Cumilative:Distance4.480Time35:34.30Pace7:56.41
Split 3:Distance0.250Time2:04.20Pace8:16.80ZoneEasy Miles Cumilative:Distance4.730Time37:38.50Pace7:57.48
Split 4:Distance0.250Time1:13.80Pace4:55.20ZoneVO2 Max Miles Cumilative:Distance4.980Time38:52.30Pace7:48.33
Split 5:Distance3.020Time24:20.10Pace8:03.48ZoneEasy Miles Cumilative:Distance8.000Time1:03:12.40Pace7:54.05

Amoji 1 Miles: 12.00

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

Sat, Sep 04, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.00	1.00	12.50

Fast Running Friend Workout - 2021-09-04 08:09:06
Workout Totals: Distance12.500Time1:37:17.30Pace7:46.98
16.5 total. Did 2x0.5 down in 2:36, 2:33. Jacob did 2:25, 2:23. Joseph ran the second one in 2:27, Chad in 2:34.
Leg 1: Distance0.980Time8:03.40Pace8:13.27ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time13:03.90Pace6:31.95
Workout.
Split 1:Distance0.500Time2:36.10Pace5:12.20ZoneVO2 Max Miles Cumilative:Distance0.500Time2:36.10Pace5:12.20
Split 2:Distance1.000Time7:54.50Pace7:54.50ZoneEasy Miles Cumilative:Distance1.500Time10:30.60Pace7:00.40
Split 3:Distance0.500Time2:33.30Pace5:06.60ZoneVO2 Max Miles Cumilative:Distance2.000Time13:03.90Pace6:31.95

Leg 3: Distance3.020Time23:48.20Pace7:52.91ZoneEasy Miles
Back to the house.
Leg 4: Distance6.000Time47:40.50Pace7:56.75ZoneEasy Miles
More distance, most with Chad.
Leg 5: Distance0.500Time4:41.30Pace9:22.60ZoneEasy Miles
With Bella.

Amoji 1 Miles: 12.50

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

Sun, Sep 05, 2021

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

Day of rest. Went to church.

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

Mon, Sep 06, 2021

Race: Salt City Mile (1 Miles) 00:05:27, Place in age division: 6

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.44	0.00	0.00	1.00	12.44

Fast Running Friend Workout - 2021-09-06 08:02:22
Workout Totals: Distance12.441Time1:36:59.00Pace7:47.73
Salt City Mile, 5:27, 6th place in the masters. There was some confusion with the official times we are still trying to resolve, but so far the results are: Jacob 4:52 (PR) Joseph 5:02 (PR) Myself 5:27 William 5:52 Matthew 6:00 (PR) Stephen 6:25 Julia 6:41 Sarah 8:07 Mary 8:30 Bella 8:40 (PR)
Leg 1: Distance0.836Time6:41.10Pace7:59.78ZoneEasy Miles
Timed Julia/jogged.
Leg 2: Distance3.761Time30:05.30Pace8:00.01ZoneEasy Miles
More warm-up, part with Matthew.
Leg 3: Distance1.333Time8:07.10Pace6:05.42
Race, timed Sarah.
Split 1:Distance1.000Time5:27.10Pace5:27.10ZoneVO2 Max Miles Cumilative:Distance1.000Time5:27.10Pace5:27.10
Split 2:Distance0.333Time2:40.00Pace8:00.48ZoneEasy Miles Cumilative:Distance1.333Time8:07.10Pace6:05.42

Leg 4: Distance6.511Time52:05.50Pace8:00.03ZoneEasy Miles
More distance, part with Joseph and Jacob.

Amoji 1 Miles: 12.44

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

Tue, Sep 07, 2021

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

Fast Running Friend Workout - 2021-09-07 09:18:19
Workout Totals: Distance12.000Time1:32:00.90Pace7:40.08
12 total, easy runs, usual distances. Did a video-shoot for Kant running news. Benjamin did easy runs, 9+3 for the last two days.
Leg 1: Distance1.000Time9:35.60Pace9:35.60ZoneEasy Miles
Video-shoot with the family.
Leg 2: Distance11.000Time1:22:25.30Pace7:29.57ZoneEasy Miles
Alone.

Amoji 1 Miles: 12.00

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

Wed, Sep 08, 2021

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

Fast Running Friend Workout - 2021-09-08 09:06:53
Workout Totals: Distance12.000Time1:35:06.40Pace7:55.53
12 total. Easy runs. Usual distances. Benjamin did 8x400 in the 64-66 range with 60 second recovery.
Leg 1: Distance4.000Time31:24.40Pace7:51.10ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2: Distance8.000Time1:03:42.00Pace7:57.75ZoneEasy Miles
With Jacob, part with Joseph.

Amoji 1 Miles: 12.00

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

Thu, Sep 09, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.50	0.00	1.00	12.00

Fast Running Friend Workout - 2021-09-09 08:57:34
Workout Totals: Distance12.000Time1:34:07.10Pace7:50.59
12 total. Usual distances for the kids. Did 1 mile pickup with Joseph down the canyon in 5:46. Jacob did 0.5 uphill in 2:34. I ran with Matthew in 3:18. William did 3:06.
Leg 1: Distance4.000Time31:56.90Pace7:59.23
With Jacob, Matthew, and William. Stephen did everything with us except the pickup.
Split 1:Distance3.500Time28:38.00Pace8:10.86ZoneEasy Miles Cumilative:Distance3.500Time28:38.00Pace8:10.86
Split 2:Distance0.500Time3:18.90Pace6:37.80ZoneMarathon Pace Miles Cumilative:Distance4.000Time31:56.90Pace7:59.23

Leg 2: Distance8.000Time1:02:10.20Pace7:46.28
With Joseph, part with Jacob.
Split 1:Distance4.050Time32:31.20Pace8:01.78ZoneEasy Miles Cumilative:Distance4.050Time32:31.20Pace8:01.78
Split 2:Distance1.000Time5:46.60Pace5:46.60ZoneVO2 Max Miles Cumilative:Distance5.050Time38:17.80Pace7:35.01
Split 3:Distance2.950Time23:52.40Pace8:05.56ZoneEasy Miles Cumilative:Distance8.000Time1:02:10.20Pace7:46.28

Amoji 1 Miles: 12.00

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

Fri, Sep 10, 2021

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

Fast Running Friend Workout - 2021-09-10 08:44:42
Workout Totals: Distance12.000Time1:31:17.90Pace7:36.49
12 total. Easy pace, usual distances for everybody. 9+3 for Benjamin.
Leg 1: Distance4.000Time31:35.50Pace7:53.88ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2: Distance8.000Time59:42.40Pace7:27.80ZoneEasy Miles
With Jacob, part with Joseph.

Amoji 1 Miles: 12.00

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

Sat, Sep 11, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.07	0.00	0.50	1.50	17.07

Fast Running Friend Workout - 2021-09-11 07:59:22
Workout Totals: Distance17.070Time2:12:01.90Pace7:44.08
17+ total. Did 3x0.5 down the canyon with Chad. First two we paced William - 2:45, 2:51. The last one we went hard and ran 2:31. Jacob did 2:18, 2:19, 2:24. On the last one he opened in 68, but then his lung started hurting, and he slowed down to 76. Joseph did the first one 2:29. On the second one, he thought he would be able to keep up with Jacob, but Jacob was too fast for him. So he ran it in 2:37, and then did not do the third interval. Other boys ran easy. Benjamin did 2x2 miles (he thinks it is a bit longer than 2) 10:01, 9:57 I think.
Leg 1: Distance0.980Time8:09.80Pace8:19.80ZoneEasy Miles
Warm-up.
Leg 2: Distance2.500Time16:08.90Pace6:27.56
Workout.
Split 1:Distance0.500Time2:45.70Pace5:31.40ZoneVO2 Max Miles Cumilative:Distance0.500Time2:45.70Pace5:31.40
Split 2:Distance0.500Time3:54.50Pace7:49.00ZoneEasy Miles Cumilative:Distance1.000Time6:40.20Pace6:40.20
Split 3:Distance0.500Time2:51.90Pace5:43.80ZoneVO2 Max Miles Cumilative:Distance1.500Time9:32.10Pace6:21.40
Split 4:Distance0.500Time4:05.40Pace8:10.80ZoneEasy Miles Cumilative:Distance2.000Time13:37.50Pace6:48.75
Split 5:Distance0.500Time2:31.40Pace5:02.80ZoneVO2 Max Miles Cumilative:Distance2.500Time16:08.90Pace6:27.56

Leg 3: Distance13.590Time1:47:43.20Pace7:55.58
Cool-down/distance. Part with Jacob and Chad, part alone.
Split 1:Distance7.790Time1:02:19.70Pace8:00.06ZoneEasy Miles Cumilative:Distance7.790Time1:02:19.70Pace8:00.06
Split 2:Distance0.500Time2:55.60Pace5:51.20ZoneThreshold Miles Cumilative:Distance8.290Time1:05:15.30Pace7:52.29
Split 3:Distance5.300Time42:27.90Pace8:00.74ZoneEasy Miles Cumilative:Distance13.590Time1:47:43.20Pace7:55.58

Amoji 1 Miles: 17.07

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

Sun, Sep 12, 2021

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

Day of rest. Went to church.

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

Mon, Sep 13, 2021

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

Fast Running Friend Workout - 2021-09-13 08:50:19
Workout Totals: Distance12.000Time1:34:36.80Pace7:53.07
12 total. Did a mile pickup down he canyon at the very end in 5:46 with Jacob. Otherwise, easy runs. Benjamin did the usual 9+3 with 1 K pickup.
Leg 1: Distance4.000Time31:27.30Pace7:51.82ZoneEasy Miles
With Joseph, Jacob, William, and Matthew, part with Stephen.
Leg 2: Distance8.000Time1:03:09.50Pace7:53.69
With Jacob, part with Joseph.
Split 1:Distance6.770Time55:19.00Pace8:10.25ZoneEasy Miles Cumilative:Distance6.770Time55:19.00Pace8:10.25
Split 2:Distance1.000Time5:46.00Pace5:46.00ZoneVO2 Max Miles Cumilative:Distance7.770Time1:01:05.00Pace7:51.69
Split 3:Distance0.230Time2:04.50Pace9:01.30ZoneEasy Miles Cumilative:Distance8.000Time1:03:09.50Pace7:53.69

Amoji 1 Miles: 12.00

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

Tue, Sep 14, 2021

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

Fast Running Friend Workout - 2021-09-14 08:51:12
Workout Totals: Distance12.000Time1:33:16.80Pace7:46.40
12 total. Did a mile pickup with Joseph in 5:52 down the canyon. In the evening the kids ran in the Roadrunners cross-country meet at the Kiwani's Park. The distance was 2K. Times: Jacob 6:52 Matthew 8:08 William 8:20 Stephen 8:45 Mary 11:15 Bella 11:53 I think Benjamin did 10x400 in the 64-66 range on the road alternating directions with 1 min recovery.
Leg 1: Distance4.000Time31:58.80Pace7:59.70ZoneEasy Miles
With Jacob, part with William, and Stephen.
Leg 2: Distance8.000Time1:01:18.00Pace7:39.75
With Joseph.
Split 1:Distance4.050Time31:49.30Pace7:51.43ZoneEasy Miles Cumilative:Distance4.050Time31:49.30Pace7:51.43
Split 2:Distance1.000Time5:52.80Pace5:52.80ZoneVO2 Max Miles Cumilative:Distance5.050Time37:42.10Pace7:27.94
Split 3:Distance2.950Time23:35.90Pace7:59.97ZoneEasy Miles Cumilative:Distance8.000Time1:01:18.00Pace7:39.75

Amoji 1 Miles: 12.00

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

Wed, Sep 15, 2021

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

Fast Running Friend Workout - 2021-09-15 08:32:00
Workout Totals: Distance12.000Time1:30:44.50Pace7:33.71
12 total. Did 0.5 up the hill fast in 3:09 with William, Joseph, and Matthew. After getting beat by a girl (Oakley Rohatinksy) yesterday, he was a lot more motivated to run fast today. I think Benjamin ran easy 9+3.
Leg 1: Distance4.000Time30:57.00Pace7:44.25
With Joseph, William, Stephen(part), and Matthew.
Split 1:Distance3.500Time27:47.40Pace7:56.40ZoneEasy Miles Cumilative:Distance3.500Time27:47.40Pace7:56.40
Split 2:Distance0.500Time3:09.60Pace6:19.20ZoneThreshold Miles Cumilative:Distance4.000Time30:57.00Pace7:44.25

Leg 2: Distance8.000Time59:47.50Pace7:28.44ZoneEasy Miles
With Jacob.

Amoji 1 Miles: 12.00

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

Thu, Sep 16, 2021

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

Fast Running Friend Workout - 2021-09-16 08:45:40
Workout Totals: Distance12.000Time1:35:28.80Pace7:57.40
12 total. Did 0.5 fast uphill with William and Matthew again. Jacob did it also. Jacob got 2:30, William 2:59, Matthew 3:01. It is a record for all three. Benjamin got the second shot of the vaccine today, so only 9 in the morning, no evening run.
Leg 1: Distance4.000Time31:41.80Pace7:55.45
With Jacob, Matthew, William, and Stephen(part).
Split 1:Distance3.500Time28:40.10Pace8:11.46ZoneEasy Miles Cumilative:Distance3.500Time28:40.10Pace8:11.46
Split 2:Distance0.500Time3:01.70Pace6:03.40ZoneVO2 Max Miles Cumilative:Distance4.000Time31:41.80Pace7:55.45

Leg 2: Distance8.000Time1:03:47.00Pace7:58.38ZoneEasy Miles
With Joseph and Jacob(part).

Amoji 1 Miles: 12.00

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

Fri, Sep 17, 2021

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

Fast Running Friend Workout - 2021-09-17 09:03:58
Workout Totals: Distance13.500Time1:49:04.90Pace8:04.81
12 total, usual distances, pickup at the end uphill for 0.5 with Stephen.
Leg 1: Distance0.000Time1:42.60Pace0:00.00ZoneEasy Miles
Leg 2: Distance4.000Time31:55.40Pace7:58.85
With Jacob, William, Stephen, and Matthew.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 4:Distance3.500Time28:33.70Pace8:09.63ZoneEasy Miles Cumilative:Distance3.500Time28:33.70Pace8:09.63
Split 5:Distance0.500Time3:21.70Pace6:43.40ZoneThreshold Miles Cumilative:Distance4.000Time31:55.40Pace7:58.85

Leg 3: Distance8.000Time1:03:49.00Pace7:58.62ZoneEasy Miles
With Joseph, part with Jacob.
Leg 4: Distance1.500Time13:20.50Pace8:53.67ZoneEasy Miles
With Mary.

Amoji 1 Miles: 13.50

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

Sat, Sep 18, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.55	1.00	0.50	1.00	16.05

Fast Running Friend Workout - 2021-09-18 08:10:17
Workout Totals: Distance16.050Time2:07:07.40Pace7:55.23
Total of 16. Did 3x0.5 down the canyon with Chad, William (he did 2), Joseph, and Jacob. I stayed with William for his two in 2:47, 2:54, and then ran the last one hard with Chad in 2:29. Chad was a bit faster on the first two. Joseph did 2:30, 2:32, 2:27 if I remember right. Jacob did 2:20, 2:24, 2:24. He was again struggling with the feeling of his lungs constraining him when he really needs them to pump. Benjamin was still recovering from the second shot, so he just did a light tempo at 6:00 average for 4 miles in the middle of 16.
Leg 1: Distance0.980Time8:18.00Pace8:28.16ZoneEasy Miles
Leg 2: Distance2.500Time16:46.10Pace6:42.44
Split 1:Distance0.500Time2:47.10Pace5:34.20ZoneVO2 Max Miles Cumilative:Distance0.500Time2:47.10Pace5:34.20
Split 2:Distance0.500Time4:19.10Pace8:38.20ZoneEasy Miles Cumilative:Distance1.000Time7:06.20Pace7:06.20
Split 3:Distance0.500Time2:54.70Pace5:49.40ZoneThreshold Miles Cumilative:Distance1.500Time10:00.90Pace6:40.60
Split 4:Distance0.500Time4:16.00Pace8:32.00ZoneEasy Miles Cumilative:Distance2.000Time14:16.90Pace7:08.45
Split 5:Distance0.500Time2:29.20Pace4:58.40ZoneVO2 Max Miles Cumilative:Distance2.500Time16:46.10Pace6:42.44

Leg 3: Distance9.520Time1:16:26.00Pace8:01.72ZoneEasy Miles
Leg 4: Distance1.050Time9:26.40Pace8:59.43ZoneEasy Miles
With Julia.
Leg 5: Distance1.000Time6:53.50Pace6:53.50ZoneMarathon Pace Miles
With Julia.
Leg 6: Distance1.000Time9:17.40Pace9:17.40ZoneEasy Miles
With Julia.

Amoji 1 Miles: 16.05

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

Sun, Sep 19, 2021

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

Day of rest, went to church. We started going to the Russian branch as well as our regular ward.

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

Mon, Sep 20, 2021

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

Fast Running Friend Workout - 2021-09-20 08:46:39
Workout Totals: Distance12.125Time1:36:38.40Pace7:58.22
12 total, easy runs, usual distances for everybody.
Leg 1: Distance4.000Time31:40.90Pace7:55.23ZoneEasy Miles
With Joseph, William, Stephen (part), and Matthew.
Leg 2: Distance8.000Time1:03:27.10Pace7:55.89ZoneEasy Miles
With Jacob, part with Joseph.
Leg 3: Distance0.125Time1:30.40Pace12:03.20ZoneEasy Miles
With Leigha.

Amoji 1 Miles: 12.12

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

Tue, Sep 21, 2021

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

Fast Running Friend Workout - 2021-09-21 09:11:08
Workout Totals: Distance12.000Time1:34:37.00Pace7:53.08
12 total, mostly easy pace, did 1 down the canyon in 5:51 with Joseph. The kids raced Kiwani's 3K. Times: Jacob 10:22 Matthew 12:04 William 12:17 Stephen 14:47 Mary 16:41 Bella 18:32 Benjamin did his usual 12.
Leg 1: Distance4.000Time31:54.70Pace7:58.68ZoneEasy Miles
With Jocob, William (part), Stephen(part), and Matthew(part).
Leg 2: Distance8.000Time1:02:42.30Pace7:50.29
With Joseph, part with Jacob.
Split 1:Distance6.120Time49:40.10Pace8:06.94ZoneEasy Miles Cumilative:Distance6.120Time49:40.10Pace8:06.94
Split 2:Distance1.000Time5:51.80Pace5:51.80ZoneThreshold Miles Cumilative:Distance7.120Time55:31.90Pace7:47.96
Split 3:Distance0.880Time7:10.40Pace8:09.09ZoneEasy Miles Cumilative:Distance8.000Time1:02:42.30Pace7:50.29

Amoji 1 Miles: 12.00

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

Wed, Sep 22, 2021

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

Fast Running Friend Workout - 2021-09-22 09:03:44
Workout Totals: Distance12.000Time1:32:06.10Pace7:40.51
12 total, easy pace, did 1 mile down the canyon with Jacob i 5:47. Benjamin did 3+2 tempo at what he thought was about 5:05 pace if he measured it right. He said he struggled.
Leg 1: Distance4.000Time31:36.30Pace7:54.07ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2: Distance8.000Time1:00:29.80Pace7:33.73
With Joseph(part), and Jacob.
Split 1:Distance6.770Time52:54.70Pace7:48.94ZoneEasy Miles Cumilative:Distance6.770Time52:54.70Pace7:48.94
Split 2:Distance1.000Time5:47.80Pace5:47.80ZoneVO2 Max Miles Cumilative:Distance7.770Time58:42.50Pace7:33.35
Split 3:Distance0.230Time1:47.30Pace7:46.52ZoneEasy Miles Cumilative:Distance8.000Time1:00:29.80Pace7:33.73

Amoji 1 Miles: 12.00

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

Thu, Sep 23, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.26	0.00	1.00	1.25	12.51

Fast Running Friend Workout - 2021-09-23 08:10:15
Workout Totals: Distance12.511Time1:39:31.00Pace7:57.26
Around 12 total. Was trying to figure out how to help Jacob improve his endurance, and came up with this workout - 3x1 mile down the canyon, first two target 5:20, last one starting out at the same pace, but with two points of increasing the speed, one at 0.5 and the other at 0.75 with dream targets of 75, 70. The first interval went well, Jacob pulled me to a 5:19, fastest time this year, and felt quite comfortable. However, after only 0.25 recovery he did not feel that great and missed the target a bit with 5:21. On the third one he had a meltdown with a 5:27, and he was beat up emotionally from it. After we had a talk, he accepted the challenge to shake the fist at whatever slowed him down by running a fast 0.5. I said anything under 2:40 would be good, but with the long recovery he now had quite a bit of juice and was able to run 70, 72 to get 2:22. I ran the first quarter with him. Then I took the rest of the boys to the track, where William and Matthew did a time trial. Joseph paced William, but then pulled ahead a bit at the end. William got 5:59, Matthew mentally did not have it today and ran 6:15. Stephen did the first and the last lap with William. Benjamin did the usual 12 split into two runs.
Leg 1: Distance2.050Time16:48.50Pace8:11.95ZoneEasy Miles
Warm-up with Jacob.
Leg 2: Distance1.000Time5:19.80Pace5:19.80ZoneVO2 Max Miles
First interval with Jacob.
Leg 3: Distance2.311Time18:29.30Pace8:00.01ZoneEasy Miles
Jogging alone mostly, a bit with Jacob.
Leg 4: Distance1.000Time9:19.20Pace9:19.20ZoneEasy Miles
Recovery with Jacob.
Leg 5: Distance0.250Time1:10.70Pace4:42.80ZoneVO2 Max Miles
First 0.25 of Jacob's 0.5 interval.
Leg 6: Distance1.850Time15:48.70Pace8:32.81ZoneEasy Miles
Cool-down with Jacob.
Leg 7: Distance1.050Time8:54.80Pace8:29.33ZoneEasy Miles
Warm-up with the boys to the track.
Leg 8: Distance1.000Time6:15.70Pace6:15.70ZoneThreshold Miles
Pacing Matthew in the mile.
Leg 9: Distance2.000Time17:24.30Pace8:42.15ZoneEasy Miles
Cool-down with William.

Amoji 1 Miles: 12.51

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

Fri, Sep 24, 2021

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

Fast Running Friend Workout - 2021-09-24 08:37:57
Workout Totals: Distance12.000Time1:33:44.10Pace7:48.68
12 total, easy pace, usual distances for everybody. Benjamin did 8+4, easy pace, with the 4 being in Utah. He came for a work meeting, and is staying with us.
Leg 1: Distance4.000Time31:56.90Pace7:59.23ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2: Distance8.000Time1:01:47.20Pace7:43.40ZoneEasy Miles
With Joseph, part with Jacob.

Amoji 1 Miles: 12.00

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

Sat, Sep 25, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.37	0.00	4.50	0.25	16.12

Fast Running Friend Workout - 2021-09-25 06:55:29
Workout Totals: Distance16.120Time2:06:11.40Pace7:49.69
Total of 16, did 11.5+4.5. Benjamin did 2x3 down the canyon 14:46, 14:35. This was better than I was expecting. He seems to handled the vaccination fine. However, a matter of concern is that in the last interval he had a quad spasm, which locked him into a gradual slow-down and barely sub-5:00 pace in the last half mile. We need to figure something out. Jacob did the first mile of the first interval with him falling back a bit and finishing in 5:01, then joined Chad, myself, and Joseph in pacing William. I gave him a target of 6:20, and he was able to go a bit faster (18:47, 6:15 avg), but not without a good amount of suffering. Joseph pulled ahead a bit at the end. Then Jacob ran 0.75 with Benjamin on the second interval in 3:35. I was able to keep up for 0.25 in 72. Then Chad, Jacob, and I ran 1.5 with the target of around 6:00. We picked it up at the end. I ended up with 8:38, Chad was just a second back, and Jacob kicked in 70 or so - he moved away from us as if we were standing still. Stephen and Matthew ran 5 miles easy. Mary did 1.5, Bella 0.5. I think Leigha did 200 meters.
Leg 1: Distance0.980Time8:06.40Pace8:16.33ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:47.30Pace6:15.77ZoneThreshold Miles
Pacing William.
Leg 3: Distance2.620Time22:43.10Pace8:40.27ZoneEasy Miles
Jog back with Jacob and Chad, part with Joseph.
Leg 4: Distance0.250Time1:12.60Pace4:50.40ZoneVO2 Max Miles
With Benjamin and Jacob.
Leg 5: Distance4.770Time36:31.90Pace7:39.52
With Chad and Jacob.
Split 1:Distance0.620Time5:19.60Pace8:35.48ZoneEasy Miles Cumilative:Distance0.620Time5:19.60Pace8:35.48
Split 2:Distance1.500Time8:38.90Pace5:45.93ZoneThreshold Miles Cumilative:Distance2.120Time13:58.50Pace6:35.52
Split 3:Distance2.650Time22:33.40Pace8:30.72ZoneEasy Miles Cumilative:Distance4.770Time36:31.90Pace7:39.52

Leg 6: Distance4.500Time38:50.10Pace8:37.80ZoneEasy Miles
With Benjamin, part with Julia.

Amoji 1 Miles: 16.12

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

Sun, Sep 26, 2021

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

Day of rest, went to church.

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

Mon, Sep 27, 2021

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

Fast Running Friend Workout - 2021-09-27 09:25:08
Workout Totals: Distance12.000Time1:34:35.80Pace7:52.98
12 total. Did 0.25 down in 75 with Benjamin and Jacob. Jacob did 0.5 in 2:29, Benjamin did the mile in 4:51. Otherwise easy runs, usual distances.
Leg 1: Distance4.000Time32:19.70Pace8:04.93ZoneEasy Miles
With Benjamin, Joseph, William, Stephen, and Matthew.
Leg 2: Distance8.000Time1:02:16.10Pace7:47.01
With Benjamin, Jacob, and Joseph(part).
Split 1:Distance4.050Time32:09.50Pace7:56.42ZoneEasy Miles Cumilative:Distance4.050Time32:09.50Pace7:56.42
Split 2:Distance0.250Time1:15.80Pace5:03.20ZoneVO2 Max Miles Cumilative:Distance4.300Time33:25.30Pace7:46.35
Split 3:Distance3.700Time28:50.80Pace7:47.78ZoneEasy Miles Cumilative:Distance8.000Time1:02:16.10Pace7:47.01

Amoji 1 Miles: 12.00

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

Tue, Sep 28, 2021

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

Fast Running Friend Workout - 2021-09-28 08:52:42
Workout Totals: Distance12.000Time1:35:47.90Pace7:58.99
12 total. Benjamin I think did a pickup in Austin. The kids races 2 K at Kiwani's. Results: Jacob 6:35 Matthew 8:01 William 8:08 Stephen 8:50 Mary 10:57 Bella 11:48 Everybody except Stephen improved from the last 2 K. Cooler weather helped, I think. Stephen also had a better run than his 3 K last week, so I think his result is also good.
Leg 1: Distance4.000Time31:47.70Pace7:56.93ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.
Leg 2: Distance8.000Time1:04:00.20Pace8:00.02
With Joseph.
Split 1:Distance4.050Time32:33.60Pace8:02.37ZoneEasy Miles Cumilative:Distance4.050Time32:33.60Pace8:02.37
Split 2:Distance3.950Time31:26.60Pace7:57.62ZoneEasy Miles Cumilative:Distance8.000Time1:04:00.20Pace8:00.02

Amoji 1 Miles: 12.00

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

Wed, Sep 29, 2021

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

Fast Running Friend Workout - 2021-09-29 09:19:08
Workout Totals: Distance12.000Time1:33:44.20Pace7:48.68
12 total, easy runs, did a mile pickup. Easy 12 for Benjamin.
Leg 1: Distance4.000Time31:35.80Pace7:53.95ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 2: Distance8.000Time1:02:08.40Pace7:46.05
With Joseph, part with Jacob.
Split 1:Distance4.050Time32:20.60Pace7:59.16ZoneEasy Miles Cumilative:Distance4.050Time32:20.60Pace7:59.16
Split 2:Distance1.000Time5:57.60Pace5:57.60ZoneThreshold Miles Cumilative:Distance5.050Time38:18.20Pace7:35.09
Split 3:Distance2.950Time23:50.20Pace8:04.81ZoneEasy Miles Cumilative:Distance8.000Time1:02:08.40Pace7:46.05

Amoji 1 Miles: 12.00

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

Thu, Sep 30, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.59	0.00	0.00	1.50	12.09

Fast Running Friend Workout - 2021-09-30 08:44:09
Workout Totals: Distance12.090Time1:33:01.80Pace7:41.69
12 total. Jacob did his usual 3x1 mile down with 0.25 recovery, and was able to improve to 5:18, 5:18, 5:20. I did the first one with him, and then 2x0.25 with him catching me with a quarter to go on his interval. Benjamin did 8 with a 2 mile tempo then headed to Indianapolis to race in the Fort Ben Half. Easy pace for everybody else, though for Stephen I do not think it was that easy as he has gotten out of shape physically and mentally.
Leg 1: Distance2.050Time16:44.80Pace8:10.15ZoneEasy Miles
Warm-up with Jacob.
Leg 2: Distance3.240Time22:20.50Pace6:53.73
Part of Jacob's workout.
Split 1:Distance1.000Time5:18.60Pace5:18.60ZoneVO2 Max Miles Cumilative:Distance1.000Time5:18.60Pace5:18.60
Split 2:Distance0.870Time6:57.40Pace7:59.77ZoneEasy Miles Cumilative:Distance1.870Time12:16.00Pace6:33.58
Split 3:Distance0.250Time1:19.20Pace5:16.80ZoneVO2 Max Miles Cumilative:Distance2.120Time13:35.20Pace6:24.53
Split 4:Distance0.870Time7:25.20Pace8:31.72ZoneEasy Miles Cumilative:Distance2.990Time21:00.40Pace7:01.54
Split 5:Distance0.250Time1:20.10Pace5:20.40ZoneVO2 Max Miles Cumilative:Distance3.240Time22:20.50Pace6:53.73

Leg 3: Distance2.800Time23:22.00Pace8:20.71ZoneEasy Miles
Cool-down with Jacob.
Leg 4: Distance4.000Time30:34.50Pace7:38.62ZoneEasy Miles
With Joseph, Stephen, William, and Matthew.

Amoji 1 Miles: 12.09

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

Comments

From Rob Murphy on Thu, Oct 07, 2021 at 19:50:29 from 67.177.30.39

Good old Benjamin Harrison! The second president to make it to the White House despite losing the popular vote and one half of the only grandfather-grandson presidential duo.

Fri, Oct 01, 2021

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

Fast Running Friend Workout - 2021-10-01 08:53:31
Workout Totals: Distance12.000Time1:29:31.40Pace7:27.62
12 total, easy pace. Usual distances for the boys. Benjamin was in Indianapolis, did 8.
Leg 1: Distance4.000Time30:44.40Pace7:41.10ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2: Distance8.000Time58:47.00Pace7:20.88ZoneEasy Miles
With Jacob, part with Joseph.

Amoji 1 Miles: 12.00

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

Sat, Oct 02, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	5.00	0.00	12.00

Fast Running Friend Workout - 2021-10-02 06:53:03
Workout Totals: Distance12.000Time1:30:36.10Pace7:33.01
12 total. Cut it short due to General Conference and some work I needed to finish. Paced William through a 3 mile tempo in 18:39. Chad paced Joseph and they ran 18:10 starting the first mile with William, then gradually pulling away. Jacob was supposed to run 5:45, 5:40, and then all out. He hit the first two on the dot, but then for the all out he just had 5:40, and ended up with 17:05. Then we did another 2 mile interval with the goal of 5:40 pace for me and Chad all the way, and for Jacob the last mile hard. Jacob and I had 5:39 in the first mile, Chad was at 5:42. Then Jacob sped up to 5:21 for the second mile with 11:00 total. I ran 5:41 hitting the goal of 11:20. Chad finished in 11:26. Benjamin raced the Fort Ben Half in Indianapolis in 1:11:46 taking 4th place. The course had a lot of hills, but on top of that his quad went into a spasm due to what he feels is the strength imbalance, and one quad being overloaded. He has had that issue over the last few months, but never as bad. Perhaps the hilly course contributed to it. He ran the first 2 miles OK, but then it triggered, and for a while he was running 6:00 pace. Then he was able to find a form that allowed him to run 5:20-5:30 to the finish.
Leg 1: Distance0.980Time8:19.20Pace8:29.39ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:39.60Pace6:13.20ZoneThreshold Miles
Pacing William in a 3 mile tempo down the canyon.
Leg 3: Distance2.000Time17:28.00Pace8:44.00ZoneEasy Miles
Recovery jog.
Leg 4: Distance2.000Time11:20.20Pace5:40.10ZoneThreshold Miles
Tempo run, starting out with Chad and Jacob.
Leg 5: Distance4.020Time34:49.10Pace8:39.68ZoneEasy Miles
More distance with Chad, part with Jacob.

Amoji 1 Miles: 12.00

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

Sun, Oct 03, 2021

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

Day of rest. General Conference.

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

Mon, Oct 04, 2021

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

Fast Running Friend Workout - 2021-10-04 08:45:58
Workout Totals: Distance12.000Time1:34:46.90Pace7:53.91
12 total. The kids got some colds, so Joseph and William were on reduced mileage. Stephen hurt his foot by misstepping on it and could not run. Benjamin did easy 12 total in two runs.
Leg 1: Distance4.000Time31:50.30Pace7:57.57ZoneEasy Miles
With Joseph and Matthew, part with William.
Leg 2: Distance8.000Time1:02:56.60Pace7:52.07ZoneEasy Miles
With Jacob.

Amoji 1 Miles: 12.00

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

Tue, Oct 05, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.04	0.00	4.00	0.00	12.04

Fast Running Friend Workout - 2021-10-05 08:38:43
Workout Totals: Distance12.040Time1:29:52.80Pace7:27.91
12 total. Joseph, William, and Stephen were on reduced mileage. Stephen was recovering from misstepping on his foot, ran 1 mile in 10:04. William did 3, Joseph I think 4 - sore throat. Jacob and I did a 4 mile tempo run 2 up 2 down, splits 6:32, 6:41, 6:00, 5:57. Benjamin did 8+4.
Leg 1: Distance8.040Time57:58.50Pace7:12.65
With Jacob.
Split 1:Distance2.020Time16:13.20Pace8:01.78ZoneEasy Miles Cumilative:Distance2.020Time16:13.20Pace8:01.78
Split 2:Distance4.000Time25:10.20Pace6:17.55ZoneThreshold Miles Cumilative:Distance6.020Time41:23.40Pace6:52.52
Split 3:Distance2.020Time16:35.10Pace8:12.62ZoneEasy Miles Cumilative:Distance8.040Time57:58.50Pace7:12.65

Leg 2: Distance4.000Time31:54.30Pace7:58.57ZoneEasy Miles
With Joseph and Matthew, part with William.

Amoji 1 Miles: 12.04

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

Wed, Oct 06, 2021

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

Fast Running Friend Workout - 2021-10-06 09:06:39
Workout Totals: Distance12.000Time1:34:57.90Pace7:54.82
12 total, easy pace. Stephen was able to run 1 mile in 8:13. Joseph and William still on reduced mileage. Benjamin did easy 8+4.
Leg 1: Distance4.000Time32:11.40Pace8:02.85ZoneEasy Miles
With Joseph and Matthew, part with William.
Leg 2: Distance8.000Time1:02:46.50Pace7:50.81ZoneEasy Miles
With Jacob, part with Joseph.

Amoji 1 Miles: 12.00

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

Thu, Oct 07, 2021

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

Fast Running Friend Workout - 2021-10-07 08:45:50
Workout Totals: Distance12.000Time1:35:47.90Pace7:58.99
12 total. Did 3x0.5 down the canyon as Jacob did 3x1 mile with 0.25 recovery. He did better today - 5:19, 5:19, 5:15, negative splitting all of them. I did 2:42, 2:42, 2:39 with him. Joseph, William, Stephen, and Matthew ran 5 miles. The ziplock tie fix for the Amoji strap started getting loose today, so I ran the last 5 miles in my old Saucony. Benjamin did 12 at an easy pace.
Leg 1: Distance2.000Time16:14.70Pace8:07.35ZoneEasy Miles
Warm-up with Jacob.
Leg 2: Distance3.250Time23:42.30Pace7:17.63
Half of Jacob's workout.
Split 1:Distance0.500Time2:42.10Pace5:24.20ZoneVO2 Max Miles Cumilative:Distance0.500Time2:42.10Pace5:24.20
Split 2:Distance0.625Time5:41.60Pace9:06.56ZoneEasy Miles Cumilative:Distance1.125Time8:23.70Pace7:27.73
Split 3:Distance0.500Time2:42.20Pace5:24.40ZoneVO2 Max Miles Cumilative:Distance1.625Time11:05.90Pace6:49.78
Split 4:Distance0.625Time6:14.20Pace9:58.72ZoneEasy Miles Cumilative:Distance2.250Time17:20.10Pace7:42.27
Split 5:Distance0.500Time2:39.20Pace5:18.40ZoneVO2 Max Miles Cumilative:Distance2.750Time19:59.30Pace7:16.11
Split 6:Distance0.500Time3:43.00Pace7:26.00ZoneEasy Miles Cumilative:Distance3.250Time23:42.30Pace7:17.63

Leg 3: Distance1.750Time15:14.60Pace8:42.63ZoneEasy Miles
Cool-down with Jacob.
Leg 4: Distance5.000Time40:36.30Pace8:07.26ZoneEasy Miles
With Joseph, William, and Matthew.

Saucony Type A Miles: 5.00	Amoji 1 Miles: 11.00

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

Fri, Oct 08, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.56	0.00	0.00	1.49	12.05

Fast Running Friend Workout - 2021-10-08 08:57:01
Workout Totals: Distance12.052Time1:29:41.80Pace7:26.55
12 total. Took Matthew for a mile time trial attempt. 6:00 to failure, if the failure happens before 1200, then stop and try again. Keep doing until the total 6:00 pace distance is at 2 miles. On try one he made it to 800 in 2:59. Try two we stopped at 1200 in 4:31. Try three - my Amoji strap broke after 400 in about 88, so we stopped there and he was off the hook. I ran home barefoot, then add 8 more miles with Jacob wearing my old Saucony. It felt strange to run in non-foam shoes. Benjamin did his usual 12 in two sets.
Leg 1: Distance1.060Time8:40.10Pace8:10.66ZoneEasy Miles
Warm-up.
Leg 2: Distance0.498Time2:59.60Pace6:00.64ZoneVO2 Max Miles
Try one.
Leg 3: Distance0.250Time2:37.80Pace10:31.20ZoneEasy Miles
Recovery.
Leg 4: Distance0.744Time4:31.30Pace6:04.65ZoneVO2 Max Miles
Try two.
Leg 5: Distance0.250Time2:42.20Pace10:48.80ZoneEasy Miles
Recovery.
Leg 6: Distance0.250Time1:29.30Pace5:57.20ZoneVO2 Max Miles
Try three.
Leg 7: Distance1.000Time8:42.40Pace8:42.40ZoneEasy Miles
Back to the house.
Leg 8: Distance8.000Time57:59.10Pace7:14.89ZoneEasy Miles
With Jacob.

Saucony Type A Miles: 8.00	Bare Feet Miles: 1.00	Amoji 1 Miles: 3.00

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

Sat, Oct 09, 2021

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

Fast Running Friend Workout - 2021-10-09 08:02:32
Workout Totals: Distance16.000Time2:10:52.40Pace8:10.78
16 total. Stubbornly trying to fix the issues with the Amoji strap. Amoji foam shoe costs just a little over $20 and its sole in my estimate has the potential to last for over 3000 miles. However, it has one problem. The strap connector is weak, and has broken for me after 400 miles or so. We re-attached it with a zip tie, and it held for about 100 miles. Then the tie ripped through the foam. Joseph re-molded the broken plastic clip with the help of a heat gun and we put it back in, and that held for another 60 miles or so. I did some studying and learned that concrete cement works very well on EVA foam. But as we learned today, you have to know what you are doing. After the first attempt by Julia the strap help for only 0.75 miles. After my second attempt, it detached while I was walking around the house. Then Joseph glued it, and it held on for 3 miles (it was raining, though). So today I did 16 miles at an easy pace with a lot of it barefoot. Chad paced William to 19:16 for 3 miles. Jacob did 17:05 repeating his splits identically from the last week - 5:45, 5:40, 5:40. First two were on target, but on the last one he was supposed to accelerate, and he could not. Benjamin did a 6+ mile tempo at 5:20 pace on rolling hills in Austin.
Leg 1: Distance1.460Time12:17.60Pace8:25.21ZoneEasy Miles
Warm-up with the kids and Chad, then the strap broke, so I ran barefoot to the car.
Leg 2: Distance2.000Time15:32.40Pace7:46.20ZoneEasy Miles
Part alone, part with William while in the old Crocs while the glue was drying.
Leg 3: Distance5.000Time39:38.30Pace7:55.66ZoneEasy Miles
With Stephen and Matthew while the glue was drying from the second attempt.
Leg 4: Distance3.040Time23:09.00Pace7:36.91ZoneEasy Miles
This is how long the glued strap lasted. Longer than last time.
Leg 5: Distance2.500Time20:59.00Pace8:23.60ZoneEasy Miles
Barefoot back home. My barefoot running skills are not what they were 11 years ago.
Leg 6: Distance1.500Time14:39.50Pace9:46.33ZoneEasy Miles
With Mary in old Crocs.
Leg 7: Distance0.500Time4:36.60Pace9:13.20ZoneEasy Miles
With Bella in old Crocs.

Bare Feet Miles: 3.25	Amoji 1 Miles: 4.00

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

Sun, Oct 10, 2021

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

Day of rest. Went to church.

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

Mon, Oct 11, 2021

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

Fast Running Friend Workout - 2021-10-11 09:03:29
Workout Totals: Distance12.000Time1:29:05.80Pace7:25.48
12 total. Joseph's try 2 on gluing the strap with contact cement held up with no problems. Benjamin also did 12 total, but in two runs. Joseph did total of 7 miles. The younger kids raced in the Roadrunners championship XC 3K at Salem Hills. Results: Jacob 10:30 William 11:50 Matthew 12:01 Stephen 13:29 Mary 16:02 Bella 18:13 It was raining.
Leg 1: Distance4.000Time31:43.00Pace7:55.75ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2: Distance8.000Time57:22.80Pace7:10.35ZoneEasy Miles

Amoji 1 Miles: 12.00

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

Tue, Oct 12, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	1.00	0.00	12.50

Fast Running Friend Workout - 2021-10-12 08:54:54
Workout Totals: Distance12.500Time1:39:13.80Pace7:56.30
12.5 total. Easy runs, usual distances for everybody. Joseph and I did a mile pickup down the canyon in 6:09. Benjamin did his usual 12 in Austin.
Leg 1: Distance4.000Time31:42.10Pace7:55.52ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2: Distance8.000Time1:03:17.40Pace7:54.68
With Joseph, part with Jacob.
Split 1:Distance4.050Time32:53.40Pace8:07.26ZoneEasy Miles Cumilative:Distance4.050Time32:53.40Pace8:07.26
Split 2:Distance1.000Time6:09.90Pace6:09.90ZoneThreshold Miles Cumilative:Distance5.050Time39:03.30Pace7:44.02
Split 3:Distance2.950Time24:14.10Pace8:12.92ZoneEasy Miles Cumilative:Distance8.000Time1:03:17.40Pace7:54.68

Leg 3: Distance0.500Time4:14.30Pace8:28.60ZoneEasy Miles
With Bella.

Amoji 1 Miles: 12.50

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

Wed, Oct 13, 2021

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

Fast Running Friend Workout - 2021-10-13 08:47:14
Workout Totals: Distance12.000Time1:28:59.80Pace7:24.98
12 total. Paced William down the canyon for 3 miles in 18:53. Splits 6:15, 6:26, 6:12. He is mentally having a hard time maintaining contact no matter what the pace is. I keep having to yell at him to regain contact. Jacob was successful in picking up the pace in the last mile for the first time - 5:45, 5:40, 5:23 (16:48). Easy runs for everybody else at home. Benjamin was going to do an 8 mile tempo, but it was 80F with 80% humidity, so he did 4 + 2 + 1 instead, all at about 5:20 pace for 4 and 2, and 5:09 for the last mile.
Leg 1: Distance0.980Time8:21.40Pace8:31.63ZoneEasy Miles
With Jacob and William.
Leg 2: Distance3.000Time18:53.60Pace6:17.87ZoneThreshold Miles
Paced William in the 3 mile tempo.
Leg 3: Distance4.020Time31:58.50Pace7:57.24ZoneEasy Miles
With Jacob.
Leg 4: Distance4.000Time29:46.30Pace7:26.57ZoneEasy Miles
Alone.

Amoji 1 Miles: 12.00

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

Thu, Oct 14, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.31	0.00	0.00	0.74	12.05

Fast Running Friend Workout - 2021-10-14 08:50:36
Workout Totals: Distance12.054Time1:36:07.40Pace7:58.46
12 total. Matthew tried to break 6:00 in the mile, but did not have it today. I stopped him after 1200 as he was falling off pace. Part of the problem was that it was windy. The other part that he let the wind get to him. I figured in his mental state relative to the wind it would not be productive to retry the interval, so we decided to try again tomorrow. Benjamin did his usual easy 12 in two runs.
Leg 1: Distance1.060Time8:31.60Pace8:02.64ZoneEasy Miles
Warm-up with the boys.
Leg 2: Distance0.744Time4:31.70Pace6:05.19ZoneVO2 Max Miles
Pacing Matthew.
Leg 3: Distance2.250Time19:13.00Pace8:32.44ZoneEasy Miles
Cool-down.
Leg 4: Distance8.000Time1:03:51.10Pace7:58.89ZoneEasy Miles
With Joseph, part with Jacob.

Amoji 1 Miles: 12.05

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

Fri, Oct 15, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.06	0.00	1.00	1.00	12.06

Fast Running Friend Workout - 2021-10-15 12:17:56
Workout Totals: Distance12.060Time1:34:06.60Pace7:48.21
12 total. Matthew broke 6:00 on the track for the first time with 5:54.6. Jacob and I paced him. His splits were 84 high, 87 high (2:52 at 800), then 91, and 89. He finally was able to overcome his fears and run to his true potential. This is our family record for 8 and under. Joseph and I also did a pickup for 1 mile down in 5:49. Otherwise easy runs, usual distances. Benjamin did 9, was feeling tired in the evening, so he rested to be fresher for the long run in the next day.
Leg 1: Distance1.060Time8:39.90Pace8:10.47ZoneEasy Miles
Warm-up.
Leg 2: Distance1.000Time5:54.60Pace5:54.60ZoneVO2 Max Miles
Paced Matthew with Jacob.
Leg 3: Distance2.000Time17:06.80Pace8:33.40ZoneEasy Miles
More distance with Jacob and Matthew.
Leg 4: Distance5.060Time38:25.60Pace7:35.65
With Joseph.
Split 1:Distance4.050Time32:31.80Pace8:01.93ZoneEasy Miles Cumilative:Distance4.050Time32:31.80Pace8:01.93
Split 2:Distance1.000Time5:49.90Pace5:49.90ZoneThreshold Miles Cumilative:Distance5.050Time38:21.70Pace7:35.78
Split 3:Distance0.010Time0:03.90Pace6:30.00ZoneEasy Miles Cumilative:Distance5.060Time38:25.60Pace7:35.65

Leg 5: Distance2.940Time23:59.70Pace8:09.69ZoneEasy Miles
With Joseph.

Amoji 1 Miles: 12.06

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

Sat, Oct 16, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.05	1.00	3.00	3.00	16.05

Fast Running Friend Workout - 2021-10-16 07:58:11
Workout Totals: Distance16.050Time2:00:06.30Pace7:28.99
16 total. Did 2x3 down the canyon. First pacing William in 18:53, second with Chad in 17:25 (5:52, 5:51, 5:42). Joseph and Chad ran 18:10 on the first one. Jacob chased the rabbit, caught me and William, and almost caught Chad and Joseph running a PR of 16:15 (5:24, 5:29, 5:21). Also paced Julia to a 6:50 mile. Stephen and Matthew ran with us for the first 3 laps, then sped up and finished in 6:36. Benjamin did 20 total with some tempo running in Austin on rolling hills. The weather was good - 50F. First 6+ at 5:10 pace, then 3 more at 5:10 pace.
Leg 1: Distance0.980Time8:10.90Pace8:20.92ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:53.50Pace6:17.83ZoneThreshold Miles
Paced William.
Leg 3: Distance3.000Time25:19.40Pace8:26.47ZoneEasy Miles
Recovery/distance.
Leg 4: Distance3.000Time17:25.80Pace5:48.60ZoneVO2 Max Miles
Interval with Chad.
Leg 5: Distance3.020Time25:08.20Pace8:19.40ZoneEasy Miles
Back to the car with Chad.
Leg 6: Distance1.050Time9:05.40Pace8:39.43ZoneEasy Miles
Warm-up with Julia, Stephen, and Matthew.
Leg 7: Distance1.000Time6:50.90Pace6:50.90ZoneMarathon Pace Miles
Paced Julia.
Leg 8: Distance1.000Time9:12.20Pace9:12.20ZoneEasy Miles
Back to the house.

Amoji 1 Miles: 16.05

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

Sun, Oct 17, 2021

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

Day of rest. Went to church.

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

Mon, Oct 18, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.12	0.00	0.00	1.00	12.12

Fast Running Friend Workout - 2021-10-18 09:06:06
Workout Totals: Distance12.120Time1:33:07.10Pace7:40.98
12+ total. Easy pace with one pickup with Jacob down the canyon in 5:43. Benjamin did an easy run 9+3. Usual distances, easy pace for everybody else.
Leg 1: Distance4.000Time31:56.10Pace7:59.02ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2: Distance8.120Time1:01:11.00Pace7:32.09
With Jacob.
Split 1:Distance6.120Time47:04.50Pace7:41.52ZoneEasy Miles Cumilative:Distance6.120Time47:04.50Pace7:41.52
Split 2:Distance1.000Time5:43.80Pace5:43.80ZoneVO2 Max Miles Cumilative:Distance7.120Time52:48.30Pace7:24.99
Split 3:Distance1.000Time8:22.70Pace8:22.70ZoneEasy Miles Cumilative:Distance8.120Time1:01:11.00Pace7:32.09

Amoji 1 Miles: 12.12

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

Tue, Oct 19, 2021

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

Fast Running Friend Workout - 2021-10-19 18:29:50
Workout Totals: Distance12.000Time1:29:21.00Pace7:26.75
12 total. Ran in the evening as the weather forecast was better. Did a tempo run pacing William down the canyon. We did 3 miles in 18:25 (6:07, 6:09, 6:09). Matthew kept up for almost 2 miles. Stephen made it to 0.75. Jacob chased the rabbit with 1:45 handicap. His assignment was 5:45,5:40, then as fast as he could for the last mile, which he did in 5:09 catching us with 100 to go. Joseph did 8 easy. William, Stephen, and Matthew did 6. Benjamin did 9+3 with 1 K pickup under 3:00.
Leg 1: Distance0.980Time8:37.50Pace8:48.06ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:25.80Pace6:08.60ZoneEasy Miles
Pacing William.
Leg 3: Distance2.020Time17:39.70Pace8:44.60ZoneEasy Miles
Cool-down with the boys.
Leg 4: Distance6.000Time44:38.00Pace7:26.33ZoneEasy Miles
Alone.

Amoji 1 Miles: 12.00

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

Wed, Oct 20, 2021

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

Fast Running Friend Workout - 2021-10-20 09:38:48
Workout Totals: Distance12.000Time1:29:11.50Pace7:25.96
12 total. Easy runs for everybody. Joseph's strap glue job lasted 102 miles. Another 2 with stopping and fixing the clip just to get back home. Ran the remaining 8 in new Amoji shoes, hopefully the strap will do better on this pair.
Leg 1: Distance4.000Time30:30.10Pace7:37.52ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2: Distance8.000Time58:41.40Pace7:20.18ZoneEasy Miles
With Jacob, part with Joseph.

Amoji 1 Miles: 4.00	Amoji 2 Miles: 8.00

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

Thu, Oct 21, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.72	0.00	1.00	0.37	12.09

Fast Running Friend Workout - 2021-10-21 09:10:41
Workout Totals: Distance12.089Time1:35:52.10Pace7:55.81
12+ total. Matthew did a 400 time trial on the track in 76.7 with even splits. He just could not get going for some reason. William ran with him, sped up at the end a bit and finished in 75 something. Jacob did it as a stride as well to warm-up for his 800. His assignment was to run 68 pace evenly for the first lap and see if he could keep it for the second. He was able to do it finishing in 2:16.4 (PR) with very consistent splits by 200 - 33.7, 34.4, 34.3, 34.0. We did some barefoot running on the grass field (1 mile). After that I ran with Joseph. He tried to do a pickup but did not have it. I was with him at 0.625 in 3:53, and then accelerated and was able to dip under 6:00 (5:58). Benjamin did his usual 9+3 with 1 K pickup.
Leg 1: Distance1.561Time13:13.80Pace8:28.52
Warm-up, strides.
Split 1:Distance1.000Time8:14.40Pace8:14.40ZoneEasy Miles Cumilative:Distance1.000Time8:14.40Pace8:14.40
Split 2:Distance0.062Time0:18.10Pace4:51.94ZoneVO2 Max Miles Cumilative:Distance1.062Time8:32.50Pace8:02.58
Split 3:Distance0.187Time1:53.00Pace10:04.28ZoneEasy Miles Cumilative:Distance1.249Time10:25.50Pace8:20.80
Split 4:Distance0.062Time0:18.40Pace4:56.77ZoneVO2 Max Miles Cumilative:Distance1.311Time10:43.90Pace8:11.15
Split 5:Distance0.250Time2:29.90Pace9:59.60ZoneEasy Miles Cumilative:Distance1.561Time13:13.80Pace8:28.52

Leg 2: Distance0.248Time1:16.70Pace5:09.27ZoneVO2 Max Miles
Matthew's 400.
Leg 3: Distance0.500Time4:26.30Pace8:52.60ZoneEasy Miles
Barefoot on grass.
Leg 4: Distance0.280Time2:16.40Pace8:07.14
Barefoot on grass timing Jacob's 800.
Split 1:Distance0.070Time0:33.70Pace8:01.43ZoneEasy Miles Cumilative:Distance0.070Time0:33.70Pace8:01.43
Split 2:Distance0.070Time0:34.40Pace8:11.43ZoneEasy Miles Cumilative:Distance0.140Time1:08.10Pace8:06.43
Split 3:Distance0.070Time0:34.30Pace8:10.00ZoneEasy Miles Cumilative:Distance0.210Time1:42.40Pace8:07.62
Split 4:Distance0.070Time0:34.00Pace8:05.71ZoneEasy Miles Cumilative:Distance0.280Time2:16.40Pace8:07.14

Leg 5: Distance0.500Time4:39.30Pace9:18.60ZoneEasy Miles
Barefoot on grass with Jacob.
Leg 6: Distance1.000Time8:23.20Pace8:23.20ZoneEasy Miles
Back home with everybody.
Leg 7: Distance8.000Time1:01:36.40Pace7:42.05
Part with Joseph, part alone.
Split 1:Distance3.730Time29:41.40Pace7:57.59ZoneEasy Miles Cumilative:Distance3.730Time29:41.40Pace7:57.59
Split 2:Distance1.000Time5:58.70Pace5:58.70ZoneThreshold Miles Cumilative:Distance4.730Time35:40.10Pace7:32.45
Split 3:Distance3.270Time25:56.30Pace7:55.93ZoneEasy Miles Cumilative:Distance8.000Time1:01:36.40Pace7:42.05

Amoji 2 Miles: 12.09

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

Fri, Oct 22, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.81	0.00	0.00	8.37	12.18

Fast Running Friend Workout - 2021-10-22 08:51:33
Workout Totals: Distance12.185Time1:37:04.80Pace7:58.03
12 total. Easy pace for everybody except Matthew did 400 in 76.6. He started a bit faster this time, but was still fearful. Benjamin did easy 8 tapering for the 10 mile race tomorrow.
Leg 1: Distance1.562Time12:44.70Pace8:09.56
Warm-up/strides.
Split 1:Distance1.000Time8:06.40Pace8:06.40ZoneEasy Miles Cumilative:Distance1.000Time8:06.40Pace8:06.40
Split 2:Distance0.062Time0:20.40Pace5:29.03ZoneVO2 Max Miles Cumilative:Distance1.062Time8:26.80Pace7:57.21
Split 3:Distance0.188Time1:37.60Pace8:39.15ZoneEasy Miles Cumilative:Distance1.250Time10:04.40Pace8:03.52
Split 4:Distance0.062Time0:18.20Pace4:53.55ZoneVO2 Max Miles Cumilative:Distance1.312Time10:22.60Pace7:54.54
Split 5:Distance0.250Time2:22.10Pace9:28.40ZoneEasy Miles Cumilative:Distance1.562Time12:44.70Pace8:09.56

Leg 2: Distance0.248Time1:16.60Pace5:08.87ZoneVO2 Max Miles
Pacing Matthew in the 400.
Leg 3: Distance1.250Time10:21.50Pace8:17.20ZoneEasy Miles
On grass with the boys barefoot.
Leg 4: Distance1.000Time8:11.80Pace8:11.80ZoneEasy Miles
Back to the house.
Leg 5: Distance8.000Time1:02:57.10Pace7:52.14ZoneVO2 Max Miles
With Jacob.
Leg 6: Distance0.125Time1:33.10Pace12:24.80ZoneEasy Miles
With Leigha.

Amoji 2 Miles: 12.19

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

Sat, Oct 23, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.67	0.00	5.33	0.00	12.00

Fast Running Friend Workout - 2021-10-23 08:58:59
Workout Totals: Distance12.000Time1:28:42.60Pace7:23.55
12 total. Was going to do 16, with 2x3, but felt the hamstring tightening up on the second interval, and decided to cut the miles, and run that interval on Monday. Jacob did 17:30 for 3 miles with the total of 10. He was tired from the week, first two miles at 5:45, and on the last he only had 6:00. William was having an attitude in the first interval, so I stopped him, and had him start again. I told him I would run whatever reasonable pace he asked for but expected him to not drop back and run 5 steps behind. He asked for 6:30, and was mostly able to do it finishing in 19:23. Joseph did 18:34. On the second interval, my hamstring started tightening up and I decided to stop shortly after 1.5 mark in 8:54, and try this interval on Monday. Benjamin raced a small 10 miler in Buda, TX in 54:10 on rolling hills, with 70 F, and 97% humidity winning it by 4 minutes. Not sure what his means for his Monumental Half, we will have to see.
Leg 1: Distance0.980Time8:15.70Pace8:25.82ZoneEasy Miles
Warm-up.
Leg 2: Distance0.810Time5:06.70Pace6:18.64ZoneThreshold Miles
William's failed start of the tempo.
Leg 3: Distance0.810Time7:36.80Pace9:23.95ZoneEasy Miles
Back to the start with William.
Leg 4: Distance3.000Time19:23.30Pace6:27.77ZoneThreshold Miles
Tempo with William (down the canyon).
Leg 5: Distance3.000Time23:53.20Pace7:57.73ZoneEasy Miles
Part with Jacob, part alone for the second serving.
Leg 6: Distance1.520Time8:59.70Pace5:55.07ZoneThreshold Miles
Could not quite handle the second serving today.
Leg 7: Distance1.880Time15:27.20Pace8:13.19ZoneEasy Miles
To the car.

Amoji 2 Miles: 12.00

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

Sun, Oct 24, 2021

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

Day of rest. Went to church.

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

Mon, Oct 25, 2021

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

Fast Running Friend Workout - 2021-10-25 09:19:44
Workout Totals: Distance12.000Time1:31:22.40Pace7:36.87
12 total. Did a 3 mile tempo down the canyon in 17:48. The hamstring was bothering me quite a bit, but I felt like it was something I needed to tough out. I was happy that I was able to do the target pace in spite of the problem. I practiced training my brain to focus on the smoothness of running and the joy of being able to float in the air and not think about the hard effort, how much I have left, questioning my ability to keep the pace, etc. Benjamin did easy 12 in two runs. Usual distances for everybody at an easy pace otherwise.
Leg 1: Distance0.980Time8:01.60Pace8:11.43ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:48.40Pace5:56.13ZoneThreshold Miles
Down the canyon - tempo paced by Jacob.
Leg 3: Distance4.020Time33:35.10Pace8:21.27ZoneEasy Miles
Cool-down/distance with Jacob.
Leg 4: Distance4.000Time31:57.30Pace7:59.32ZoneEasy Miles
With William and Matthew, part with Stephen.

Amoji 2 Miles: 12.00

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

Tue, Oct 26, 2021

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

Fast Running Friend Workout - 2021-10-26 09:03:21
Workout Totals: Distance12.125Time1:36:03.70Pace7:55.36
12+ total, usual distances, easy pace for everybody. Benjamin did his usual 12 with 1 K pickup, I think.
Leg 1: Distance4.000Time32:02.10Pace8:00.52ZoneEasy Miles
With Jacob, William(part), Stephen (I think), and Matthew.
Leg 2: Distance8.000Time1:02:31.70Pace7:48.96ZoneEasy Miles
With Joseph (most), part with Jacob.
Leg 3: Distance0.125Time1:29.90Pace11:59.20ZoneEasy Miles
With Leigha.

Amoji 2 Miles: 12.12

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

Wed, Oct 27, 2021

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

Fast Running Friend Workout - 2021-10-27 08:58:01
Workout Totals: Distance12.000Time1:32:10.60Pace7:40.88
12 total, easy runs for everybody, usual distances. Benjamin did easy 12 in two runs I think with a 1 K pickup.
Leg 1: Distance4.000Time31:36.30Pace7:54.07ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2: Distance8.000Time1:00:34.30Pace7:34.29ZoneEasy Miles
With Jacob, part with Joseph.

Amoji 2 Miles: 12.00

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

Thu, Oct 28, 2021

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

Fast Running Friend Workout - 2021-10-28 09:15:55
Workout Totals: Distance10.000Time1:17:54.00Pace7:47.40
Total of 10. Tapering for the Haunted Half. Joseph and Jacob did 6, tapering for the 5 K. Otherwise, usual distances for the kids. Benjamin did an 8+ mile tempo at around 5:20 pace in Austin. Colder temperatures and lower humidity helped.
Leg 1: Distance4.000Time31:17.40Pace7:49.35ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 2: Distance6.000Time46:36.60Pace7:46.10ZoneEasy Miles
With Joseph, part with Jacob.

Amoji 2 Miles: 10.00

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

Comments

From steve ash on Mon, Nov 01, 2021 at 16:18:42 from 107.77.229.155

Tempo run at 5:20 pace. Does Benjamin have a goal for running a marathon in the future? I can see him breaking the 2:20 mark eventually.

Fri, Oct 29, 2021

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

Fast Running Friend Workout - 2021-10-29 09:02:14
Workout Totals: Distance6.000Time46:41.80Pace7:46.97
6 total. Reduced distances for the kids. Taper for tomorrow. Benjamin did his usual 12 miles in two runs.
Leg 1: Distance4.000Time30:50.10Pace7:42.52ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance2.000Time15:51.70Pace7:55.85ZoneEasy Miles
With William, Stephen, and Matthew.

Amoji 2 Miles: 6.00

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

Sat, Oct 30, 2021

Race: Haunted Half Orem (13 Miles) 01:21:52, Place overall: 23, Place in age division: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.26	0.00	13.00	0.00	18.26

Fast Running Friend Workout - 2021-10-30 07:23:07
Workout Totals: Distance18.262Time2:03:46.80Pace6:46.68
Haunted Half, 1:21:52, 23rd overall, 4th master, short course (about 13.00). Did an unplanned long warm-up because the South Fork was closed. The hamstring bothered me starting around maybe 2-3 miles, but I made it without any serious damage. Hopefully it will be better next week for the Monumental Half. The kids ran the 5 K: Jacob 17:23 (PR, 4th overall) Joseph 18:57 (lost about 15 seconds on the wrong turn) William 20:28 Matthew 20:43 (PR) Stephen 22:35 Benjamin did 3x2+ at a bit sub-5:00 pace. Then after having run 14 miles he got to the car, and realized his keys were 2.5+ miles away and he needed to be at the church in 45 minutes to clean it, and he was in charge of cleaning. So he added 5+ mile tempo at 5:40 pace making it a total of 19+. Good preparation for the half next week.
Leg 1: Distance4.100Time32:35.30Pace7:56.90ZoneEasy Miles
Warm-up.
Leg 2: Distance13.000Time1:21:53.80Pace6:17.98ZoneThreshold Miles
Race
Leg 3: Distance1.162Time9:17.70Pace7:59.95ZoneEasy Miles
Cool-down with Joseph.

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

Sun, Oct 31, 2021

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

Day of rest. Went to church. Sarah and I spoke in the Russian branch. I think this was the first time I gave a talk in Church in Russian.

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

Mon, Nov 01, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.01	0.00	0.00	0.00	8.01

Fast Running Friend Workout - 2021-11-01 09:48:25
Workout Totals: Distance8.007Time1:02:11.30Pace7:46.00
8 total for me. Usual distances for the kids. Jacob and I paced Julia in the 5 K down the canyon. She ran 22:41 with the splits of 43 for the first 0.107, then 6:58, 7:36, 7:24. Benjamin did 12 total in two runs.
Leg 1: Distance0.870Time7:48.80Pace8:58.85ZoneEasy Miles
Warm-up with Jacob and Julia.
Leg 2: Distance3.107Time22:41.20Pace7:18.11ZoneEasy Miles
Paced Julia in down the canyon 5 K time trial.
Leg 3: Distance4.030Time31:41.30Pace7:51.79ZoneEasy Miles
More distance with Jacob.

Amoji 2 Miles: 8.00

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

Tue, Nov 02, 2021

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

Fast Running Friend Workout - 2021-11-02 09:25:59
Workout Totals: Distance10.000Time1:19:11.40Pace7:55.14
10 total. Jacob tried to do a mile record down the canyon, but did not have it. Ran 5:04 after running the first two quarters in 70, 72. Benjamin did 12 total in two runs.
Leg 1: Distance5.000Time39:57.10Pace7:59.42ZoneEasy Miles
Part with Jacob, part alone.
Leg 2: Distance5.000Time39:14.30Pace7:50.86ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.

Amoji 2 Miles: 10.00

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

Wed, Nov 03, 2021

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

Fast Running Friend Workout - 2021-11-03 09:48:12
Workout Totals: Distance12.000Time1:36:17.90Pace8:01.49
12 total. Jacob ran a mile PR down the canyon - 4:46, splits 73, 72, 71, 70. He chased rabbits. Stephen, Matthew, and I started 1 minute ahead of him, and William 45 seconds ahead. He ended up catching everybody. William caught up to us with 200 to go. Matthew was able to stay with William, I sped up to stay with them as well. Matthew ran 5:56, William 5:41, Stephen 5:59. Joseph ran easy. Benjamin did a 2 mile tempo run in 10:35 in the rain. It was slippery and he was afraid to go faster.
Leg 1: Distance1.730Time14:26.20Pace8:20.69ZoneEasy Miles
Warm-up with the boys.
Leg 2: Distance1.000Time5:56.80Pace5:56.80ZoneThreshold Miles
Pickup/rabbit chase.
Leg 3: Distance9.270Time1:15:54.90Pace8:11.36ZoneEasy Miles
Part with Jacob, part alone.

Amoji 2 Miles: 12.00

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

Thu, Nov 04, 2021

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

Fast Running Friend Workout - 2021-11-04 07:04:22
Workout Totals: Distance8.000Time1:01:34.40Pace7:41.80
Ran 8 early in the morning with Jacob. Tapering for the Monumental Half. The hamstring is not bothering me, but the IT band attachment to the knee on the right side has flared up. This is a new injury, I do not recall this ever being an issue - maybe some occasional minor pain at the end of a hard workout, but nothing to make me limp. I suppose as you get older you get new injuries. We will have to roll with the punches and make the best of it.
Leg 1: Distance8.000Time1:01:34.40Pace7:41.80ZoneEasy Miles
With Jacob early in the morning.

Amoji 2 Miles: 8.00

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

Fri, Nov 05, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.02	0.00	0.00	0.00	6.02

Fast Running Friend Workout - 2021-11-05 07:54:39
Workout Totals: Distance6.020Time44:55.30Pace7:27.72
Did 6 miles with Benjamin in Carmel, IN. The IT band was bothering me a lot in the first mile, then got better, and then a lot better after a stretch.
Leg 1: Distance6.020Time44:55.30Pace7:27.72ZoneEasy Miles
With Benjamin in Carmel, IN.

Amoji 2 Miles: 6.02

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

Sat, Nov 06, 2021

Race: Monumental Half (13.109 Miles) 01:22:50

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	13.11	0.00	16.11

Fast Running Friend Workout - 2021-11-06 05:22:05
Workout Totals: Distance16.109Time1:48:42.40Pace6:44.89
Monumental Half Marathon, 1:22:50. I did some stretches before the start, and the IT band issue subsided enough to where I was not thinking about it with every step. But once I was able to get my mind off the pain, I realized I did not have the power. I do not know if that was a temporary power loss due to injury, or if it was just the next step in the aging process, but it was not there. So I knew this would be a mentally grueling race because I still have the memory of having the power to run much faster. 13+ miles of fighting that memory. And it was just what I expected. Looking at the splits, and feeling how close I was to my limit in the first 4 miles I was not sure if I would break 1:24 today. But I was able to find something to run the last 5 K under 20:00 and break 1:23. Benjamin had a rough race as well, different problems though. He started very well, 9:59 at 2 miles, then 5:10 for the third to be cautious and felt strong. And then his quad spasm came. So he slowed down to 6:00 for the next mile, then the spasm started to loosen, and he started gradually speeding up - 5:42, then a couple of 5:30s, then into 5:20s, and the last 5 K in 15:57 (5:08 pace) to finish in 1:09:55. We have a few theories as to why the spasm started happening to this extent: - Running on concrete - he had a hard time finding a good place to run in Austin that is close enough to where he lives, and the best he has is a concrete trail. - Sleeping on an air mattress - The course he has been running on is very hilly and it has been hot and humid. So he has not been able to do 6 mile tempos at 5:00 pace to teach his muscles to relax like he did here in Utah. And running at 5:00 vs 5:20 is like driving 100 vs 70. At 70 you might be able to get away with underinflated tires, but at 100 they will pop after a while. We will try to address all of the above, and hopefully the next race will go better. At home Jacob did a 4 mile tempo, out and back, with the first two miles uphill. He got 24:17, splits 6:15, 6:30, 5:50, 5:42. William, Stephen, and Matthew ran the first quarter of his last mile in 83, and then finished the mile in 6:02. Joseph was supposed to do a 2 mile tempo downhill, but after running for a little bit stopped. Otherwise easy runs, usual distances.
Leg 1: Distance2.000Time16:31.70Pace8:15.85ZoneEasy Miles
Warm-up.
Leg 2: Distance13.109Time1:22:54.50Pace6:19.47
The race.
Split 1:Distance1.000Time6:14.30Pace6:14.30ZoneThreshold Miles Cumilative:Distance1.000Time6:14.30Pace6:14.30
Split 2:Distance1.000Time6:00.80Pace6:00.80ZoneThreshold Miles Cumilative:Distance2.000Time12:15.10Pace6:07.55
Split 3:Distance1.000Time6:13.10Pace6:13.10ZoneThreshold Miles Cumilative:Distance3.000Time18:28.20Pace6:09.40
Split 4:Distance1.000Time6:19.90Pace6:19.90ZoneThreshold Miles Cumilative:Distance4.000Time24:48.10Pace6:12.02
Split 5:Distance1.000Time6:17.80Pace6:17.80ZoneThreshold Miles Cumilative:Distance5.000Time31:05.90Pace6:13.18
Split 6:Distance1.000Time6:14.10Pace6:14.10ZoneThreshold Miles Cumilative:Distance6.000Time37:20.00Pace6:13.33
Split 7:Distance1.000Time6:18.20Pace6:18.20ZoneThreshold Miles Cumilative:Distance7.000Time43:38.20Pace6:14.03
Split 8:Distance1.000Time6:23.90Pace6:23.90ZoneThreshold Miles Cumilative:Distance8.000Time50:02.10Pace6:15.26
Split 9:Distance1.000Time6:28.40Pace6:28.40ZoneThreshold Miles Cumilative:Distance9.000Time56:30.50Pace6:16.72
Split 10:Distance1.000Time6:25.40Pace6:25.40ZoneThreshold Miles Cumilative:Distance10.000Time1:02:55.90Pace6:17.59
Split 11:Distance1.000Time6:32.70Pace6:32.70ZoneThreshold Miles Cumilative:Distance11.000Time1:09:28.60Pace6:18.96
Split 12:Distance1.000Time6:24.90Pace6:24.90ZoneThreshold Miles Cumilative:Distance12.000Time1:15:53.50Pace6:19.46
Split 13:Distance1.030Time6:33.20Pace6:21.75ZoneThreshold Miles Cumilative:Distance13.030Time1:22:26.70Pace6:19.64
Split 14:Distance0.079Time0:27.80Pace5:51.90ZoneThreshold Miles Cumilative:Distance13.109Time1:22:54.50Pace6:19.47

Leg 3: Distance1.000Time9:16.20Pace9:16.20ZoneEasy Miles
Cool-down.

Amoji 2 Miles: 15.11

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

Sun, Nov 07, 2021

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

Day of rest. Went to our ward, then to the Russian branch. Fast Sunday.

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

Mon, Nov 08, 2021

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

Fast Running Friend Workout - 2021-11-08 08:44:50
Workout Totals: Distance8.000Time1:03:42.40Pace7:57.80
Only 8 total for me. The IT band was giving me problems. I had to tough it out, kept telling myself to run one more step. Stretching it help a bit, but unlike on Saturday, even with with the TFL stretched I was still feeling quite a bit of pain on the side of the knee. Ordered a knee brace and anti-inflammatory cream. Easy runs, usual distances for the kids.
Leg 1: Distance4.000Time31:45.30Pace7:56.32ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 2: Distance4.000Time31:57.10Pace7:59.27ZoneEasy Miles
With Jacob, part with Joseph.

Amoji 2 Miles: 8.00

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

Tue, Nov 09, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	1.00	0.00	0.00	3.00

Fast Running Friend Workout - 2021-11-09 18:00:36
Workout Totals: Distance3.000Time25:17.70Pace8:25.90
Only 3 total today. The IT band flared up. At first I did not think I would be able to run at all. Then I figured something out. If I speed-walk sort of on the right leg, and run normally on the left I can run. At first I could not do even 9:00, but then I learned the hang of it and managed to speed up to almost 8:00. Then in the evening I ate some onions and noticed that it was reducing my pain. So I ate some more, and used an onion compress on the affected spot. Then ran another mile. At first 8:15 pace was all I could do, but then I put my mind into a tempo gear, and was able to get to the tempo level of breathing by just working the left leg. I sped up to 7:20 pace, and finished the mile in 7:55. Jacob did 2x1 mile, one up the canyon in 5:39, then one down in 5:15 with 0.25 recovery. Benjamin did 9+3 with strides. William, Stephen, and Matthew did a fast quarter down the canyon. William did 72, Matthew 77, Stephen 80. Joseph did easy 8. Mary did her usual 1.5, Bella 0.5.
Leg 1: Distance2.000Time17:22.00Pace8:41.00ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time7:55.70Pace7:55.70ZoneMarathon Pace Miles
Alone later in the evening.

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

Wed, Nov 10, 2021

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

Fast Running Friend Workout - 2021-11-10 08:54:59
Workout Totals: Distance6.000Time48:06.30Pace8:01.05
6 total for me. Did 4 in the morning with the boys, then added 2x1 mile one in the afternoon, and one late at night. During the morning run the start was very rough, but I was able to find the rhythm and we even broke 8:00 average. The afternoon and the night runs were basically speedwalking on the right and running on the left. The kids ran easy for their usual mileage.
Leg 1: Distance4.000Time31:38.50Pace7:54.62ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2: Distance1.000Time8:21.00Pace8:21.00ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time8:06.80Pace8:06.80ZoneEasy Miles
Alone.

Amoji 2 Miles: 6.00

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

Thu, Nov 11, 2021

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

Fast Running Friend Workout - 2021-11-11 08:39:00
Workout Totals: Distance5.000Time39:55.20Pace7:59.04
Another rough day. 5 total. Did 4 in the morning, and 1 more at night. The IT band attachment pain is still bothering me a lot, but I figured out a way to "run" to maintain some semblance of fitness. I cannot walk without a severe limp, but somehow I am managing to average sub-8:00 pace for my run. The pain feels like it is moving around. My knee brace has arrived, tried it out today, I think it made things better. Will see what happens tomorrow.
Leg 1: Distance4.000Time31:46.60Pace7:56.65ZoneEasy Miles
With Jacob, William, Stephen (part), and Matthew.
Leg 2: Distance1.000Time8:08.60Pace8:08.60ZoneEasy Miles
Alone.

Amoji 2 Miles: 5.00

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

Fri, Nov 12, 2021

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

Fast Running Friend Workout - 2021-11-12 09:08:24
Workout Totals: Distance6.000Time46:59.10Pace7:49.85
6 total for me. Did 4 in the morning and 2 at night. The knee brace help a lot. I slept with it, woke up, then ran. Starting out I did not feel quite as miserable, then as usual figured out a way to power in spite of the limitation and get some decent pace going. I even ran 1 mile in 7:20 in the middle. Then wore the brace all day long with the idea of C(ompression) in RICE, and I think it did something. By the end of the day I was able to walk up the stairs without holding onto the rail. It is still puzzling to me how someone could average sub-8:00 pace for 4 miles when he needs to hold onto the rail when walking up the stairs even though I've been doing it myself every day this week until today. I suppose maybe the strengths can compensate for weaknesses in surprising ways. In the evening I went for 2 miles and those were my best two miles in the evening this week so far. Each step was painful in the sense of having to concentrate to maintain stability, but no longer actually painful unless I misstepped into instability, which happened every once in a while. The kids tapered for the XC state championship tomorrow. Joseph and Jacob 4, William 3, Stephen and Matthew 2. Mary and Bella ran their usual distances.
Leg 1: Distance4.000Time31:29.50Pace7:52.38ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.
Leg 2: Distance2.000Time15:29.60Pace7:44.80ZoneEasy Miles
Alone.

Amoji 2 Miles: 6.00

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

Sat, Nov 13, 2021

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

Fast Running Friend Workout - 2021-11-13 16:54:12
Workout Totals: Distance8.000Time1:00:51.50Pace7:36.44
Total of 8. The pain is receding, my method of recovering from injury is working again. I am happy to see that. The kids ran in the cross-country championship. Results: 2K: Mary 11:02.3 (5:29.4, 5:32.9) Bella 11:48.6 (5:49.1, 5:59.5) 3 K Matthew 12:48.4 (4:02.0, 4:27.2, 4:19.2) Stephen 14:20.9 (4:03.0, 5:13.9, 5:03.9) 4K William 17:05.5 (03:49.3,04:24.2,04:28.6,04:23.4) 5K Jacob 18:31.7 (03:24.1,03:39.0,03:40.1,03:54.5,03:54.0) Joseph 19:55.3(03:32.9,03:50.5,04:08.9,04:16.3,04:06.7)
Leg 1: Distance8.000Time1:00:51.50Pace7:36.44ZoneEasy Miles
Alone.

Amoji 2 Miles: 8.00

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

Sun, Nov 14, 2021

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

Day of rest. As usual went to our ward, then to the Russian branch.

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

Mon, Nov 15, 2021

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

Fast Running Friend Workout - 2021-11-15 08:54:14
Workout Totals: Distance9.000Time1:11:41.70Pace7:57.97
9 total, and it was 1 mile too much. My right calf got overworked compensating for the IT band. So I had to slow down in the last mile to 8:30. The IT band is feeling a lot better that on Saturday, though I still cannot take a full length stride. But it did not take as much mental fortitude today to get through the run. The kids did their usual distances, easy pace.
Leg 1: Distance4.000Time31:04.00Pace7:46.00ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2: Distance5.000Time40:37.70Pace8:07.54ZoneEasy Miles
Part with Jacob, part alone.

Amoji 2 Miles: 9.00

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

Tue, Nov 16, 2021

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

Fast Running Friend Workout - 2021-11-16 09:02:49
Workout Totals: Distance8.000Time1:03:42.20Pace7:57.77
Jacob did 2 x 1.25 in the canyon, one up in 7:19, then 1 mile recovery jog and down in 6:34 closing in 2:32 for the last 0.5. I was happy with this workout. Other kids ran their usual distances easy. I did "easy" 8. It was easy in terms of cardio effort, but it was not easy to run having to shorten the stride to avoid the knee pain.
Leg 1: Distance8.000Time1:03:42.20Pace7:57.77ZoneEasy Miles
With Jacob except for his speed.

Amoji 2 Miles: 8.00

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

Wed, Nov 17, 2021

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

Fast Running Friend Workout - 2021-11-17 09:16:48
Workout Totals: Distance8.000Time1:03:34.70Pace7:56.84
Total of 8. Jacob paced William and Matthew in the 3 mile tempo run. Matthew ran a PR of 19:17. William tried to pull away with a mile to go, but could not really separate until the last quarter. Their splits were 6:29, 6:32, 6:16 (6:09). Stephen ran 1.5 with them in 9:44. My knee/IT band is healing, but was not yet at the point of being able to run with them. So I just ran easy today. Matthew, William, and Stephen did 6 miles. Otherwise easy pace, usual distances.
Leg 1: Distance8.000Time1:03:34.70Pace7:56.84ZoneEasy Miles
Part with Jacob, part alone.

Amoji 2 Miles: 8.00

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

Thu, Nov 18, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	3.00	0.00	0.00	8.00

Fast Running Friend Workout - 2021-11-18 10:24:02
Workout Totals: Distance8.000Time1:01:09.30Pace7:38.66
8 total. Did my first tempo run of sorts. Ran 3 miles down the canyon in 19:51 (6:39, 6:37, 6:35). On the plus side this is the fastest I have gone since the Monumental half. On the minus my calf was tightening up and I felt it on the cool-down quite a bit. On the plus again, I was able to finish the distance for the day. Joseph chased me and ran 18:28. I wanted to go with him when he caught me, but my calf was too tight. He had a side ache and slowed down in the last mile for about 0.5 to slower than 6:40 pace. Otherwise he was headed for about 18:15. Easy pace for other kids, usual distance except for Mary. She could not run today, had a cough. So she did 0.2 and then later added 0.5 with Julia.
Leg 1: Distance0.500Time4:36.60Pace9:13.20ZoneEasy Miles
With Joseph and Bella.
Leg 2: Distance0.200Time2:06.60Pace10:33.00ZoneEasy Miles
With Joseph and Mary.
Leg 3: Distance0.980Time7:51.10Pace8:00.71ZoneEasy Miles
Warm-up with Joseph.
Leg 4: Distance3.000Time19:51.10Pace6:37.03ZoneMarathon Pace Miles
Tempo run, acted as a rabbit for Joseph.
Leg 5: Distance3.320Time26:43.90Pace8:03.10ZoneEasy Miles
Cool-down with Joseph.

Amoji 2 Miles: 8.00

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

Fri, Nov 19, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.41	0.00	0.00	0.00	8.41

Fast Running Friend Workout - 2021-11-19 09:05:04
Workout Totals: Distance8.413Time1:08:11.90Pace8:06.38
Went to the track. Matthew did an 800 time trial. Jacob paced him. First lap was good. Well, the first 200 was good, 39.6. The second 200 was OK time-wise, but mentally Matthew was starting to check out. He ran 41.0. And then that check out started to grow and he ran 46 for the next 200. It was hard to kick after that, he could only run 44 in the kick. So 2:51.7 for the 800. I did not want him to end the day on a bad note, so I had him run a quick 400 after some rest. Again, his start was good - 36.4, but then he fell apart in the second half and ran in it 43.9. I am thinking this is psychological. He had the endurance, and he showed it earlier this year by running 5:54 in the mile. In fact, just on Wednesday he negative split a 3 mile tempo. But he is very stubborn. If he gets into his mind that the pace hurts too much, then he will let that perception dominate. If he believes he has the energy, then he can push through the pain, and it even does not feel that painful to him. I ran total of 8+, easy pace. Hopefully the knee is good enough by Thanksgiving that I can be somewhat competitive. If I had to race today, it would be at around 6:40 per mile.
Leg 1: Distance2.300Time19:32.90Pace8:29.96ZoneEasy Miles
Warm-up, most of it with the kids.
Leg 2: Distance0.088Time0:42.10Pace7:58.41
Matthew false start - timing.
Split 1:Distance0.088Time0:42.10Pace7:58.41ZoneEasy Miles Cumilative:Distance0.088Time0:42.10Pace7:58.41
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.088Time0:42.10Pace7:58.41

Leg 3: Distance0.357Time2:51.70Pace8:00.95
Matthew 800 meter time trial - timing.
Split 1:Distance0.082Time0:39.60Pace8:02.93ZoneEasy Miles Cumilative:Distance0.082Time0:39.60Pace8:02.93
Split 2:Distance0.085Time0:41.00Pace8:02.35ZoneEasy Miles Cumilative:Distance0.167Time1:20.60Pace8:02.63
Split 3:Distance0.097Time0:46.70Pace8:01.44ZoneEasy Miles Cumilative:Distance0.264Time2:07.30Pace8:02.20
Split 4:Distance0.093Time0:44.40Pace7:57.42ZoneEasy Miles Cumilative:Distance0.357Time2:51.70Pace8:00.95

Leg 4: Distance0.500Time4:23.60Pace8:47.20ZoneEasy Miles
Part with the kids, part alone.
Leg 5: Distance0.168Time1:20.30Pace7:57.98
Matthew 400 interval - timing.
Split 1:Distance0.076Time0:36.40Pace7:58.95ZoneEasy Miles Cumilative:Distance0.076Time0:36.40Pace7:58.95
Split 2:Distance0.092Time0:43.90Pace7:57.17ZoneEasy Miles Cumilative:Distance0.168Time1:20.30Pace7:57.98

Leg 6: Distance5.000Time39:21.30Pace7:52.26ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.

Amoji 2 Miles: 8.41

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

Sat, Nov 20, 2021

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

Fast Running Friend Workout - 2021-11-20 09:05:20
Workout Totals: Distance10.000Time1:14:53.10Pace7:29.31
Did 10 miles alone, first 3 with the kids. Was happy to break 7:30 average. This was my longest run since the Monumental Half. I also recovered from it well, was not limping afterwards. However, I still did not feel like I could run in the 6:00 range for any duration of time. Hopefully I will be able to get there on Monday. Jacob did a 4 mile tempo out and back in the canyon with the splits of 6:00 (up), 6:02 (up), then down 5:57, 5:42. Joseph did the first and the last 0.75 with him. William did 0.5 up in 3:06, then later down in 3:04. Stephen and Matthew did the first 0.25 in 90, and the last in 85. Benjamin had a good workout - he found and measured a flat stretch on the trail and did 10x1000 with 1 min recovery averaging 2:55 with the range being 2:53-2:58. That was the first good longer interval workout since he got to Austin. I am very happy about it. He is coming on Tuesday for Thanksgiving and will race in the Earn Your Turkey. Hopefully he will able to translate that fitness into a good performance.
Leg 1: Distance10.000Time1:14:53.10Pace7:29.31ZoneEasy Miles

Amoji 2 Miles: 10.00

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

Sun, Nov 21, 2021

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

Day of rest. Went to church.

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

Mon, Nov 22, 2021

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

Fast Running Friend Workout - 2021-11-22 09:18:31
Workout Totals: Distance12.000Time1:29:46.90Pace7:28.91
12 total. Longest run since the Monumental Half. Also ran my fastest mile since then - 6:09 down the canyon. Started out in 94, then gradually figured out how to run faster in spite of having to shorten the stride. The trick was to up the turnover to unnatural levels. This made my quads feel like I was squatting with a heavy weight. The kids ran their usual distances easy, except for Jacob who did the mile pickup with me, and Mary who ran only 1 mile still not feeling 100% with her cough.
Leg 1: Distance4.000Time29:58.10Pace7:29.52ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2: Distance8.000Time59:48.80Pace7:28.60
With Jacob.
Split 1:Distance4.980Time38:27.60Pace7:43.37ZoneEasy Miles Cumilative:Distance4.980Time38:27.60Pace7:43.37
Split 2:Distance1.000Time6:09.60Pace6:09.60ZoneThreshold Miles Cumilative:Distance5.980Time44:37.20Pace7:27.69
Split 3:Distance2.020Time15:11.60Pace7:31.29ZoneEasy Miles Cumilative:Distance8.000Time59:48.80Pace7:28.60

Amoji 2 Miles: 12.00

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

Tue, Nov 23, 2021

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

Fast Running Friend Workout - 2021-11-23 08:56:38
Workout Totals: Distance12.000Time1:33:21.80Pace7:46.82
12 total. Benjamin flew in from Austin and joined us for the run. He did his usual easy run with 1 mile down the canyon in 4:48. Today I finally was able to go sub-6:00 for the first time since the Monumental Half - 5:53. I did it with Joseph. The splits were 89, 91, 88, 85. 91 was because Joseph was struggling. He actually fell back around 0.5, but then caught up to me at the end. The knee is still not 100%, but what a difference it makes when you can put more or less normal amount of weight on your leg! Another first since the injury today was that in the last two miles I was just running rather than counting steps and muttering short motivational phrases to myself to get through the pain. The kids - with the exception of Joseph - did their regular easy runs.
Leg 1: Distance4.000Time31:58.50Pace7:59.62ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 2: Distance8.000Time1:01:23.30Pace7:40.41
With Joseph and Benjamin.
Split 1:Distance4.980Time39:00.80Pace7:50.04ZoneEasy Miles Cumilative:Distance4.980Time39:00.80Pace7:50.04
Split 2:Distance1.000Time5:53.30Pace5:53.30ZoneThreshold Miles Cumilative:Distance5.980Time44:54.10Pace7:30.52
Split 3:Distance2.020Time16:29.20Pace8:09.70ZoneEasy Miles Cumilative:Distance8.000Time1:01:23.30Pace7:40.41

Amoji 2 Miles: 12.00

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

Wed, Nov 24, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	1.00	8.00

Fast Running Friend Workout - 2021-11-24 09:11:47
Workout Totals: Distance8.000Time59:37.20Pace7:27.15
8 total tapering for the Earn Your Turkey tomorrow. Did a mile pickup in 5:44. Improvement from yesterday. Benjamin did 4:47. Joseph and Jacob did 4, William 3, Matthew and Stephen 2. Mary and Bella did their usual distances.
Leg 1: Distance8.000Time59:37.20Pace7:27.15
With Benjamin, part with Jacob, William, Stephen, and Matthew.
Split 1:Distance4.980Time39:17.10Pace7:53.31ZoneEasy Miles Cumilative:Distance4.980Time39:17.10Pace7:53.31
Split 2:Distance1.000Time5:44.70Pace5:44.70ZoneVO2 Max Miles Cumilative:Distance5.980Time45:01.80Pace7:31.81
Split 3:Distance2.020Time14:35.40Pace7:13.37ZoneEasy Miles Cumilative:Distance8.000Time59:37.20Pace7:27.15

Amoji 2 Miles: 8.00

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

Thu, Nov 25, 2021

Race: Orem Earn Your Turkey (3.95 Miles) 00:24:32, Place overall: 27, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.65	0.00	0.00	6.22	11.87

Fast Running Friend Workout - 2021-11-25 07:15:04
Workout Totals: Distance11.868Time1:28:54.90Pace7:29.52
Earn Your Turkey 3.95 miles, 24:32 (though probably 2 seconds off, should be 24:30), 27th overall, 2nd in 45-49 I was happy to be able to race competitively given that I ran my first sub-6:00 mile down 1% grade only two days earlier. Could definitely feel the loss of fitness. Hopefully I can regain it. This year we did not get as many turkeys, only 4. Would have been 5 if they had given one to the largest family. We had some challenges. Benjamin - 20:52 gun time, 20:49 chip, 20:50 on his watch, 5th overall, and turkeys went only to top 3 this year with overall winners double-dipping for the age division. Got a fever the night before, but it was not the fever, but his quad spasm that slowed him down. He basically had a repeat of the first 4 miles of the Monumental and Fort Ben. Jacob - 22:05 gun time, 22:02 chip time, 22:03 on his watch. Excellent race. Unfortunately, no turkey being 15 in 15-18 age division, but missed it by only 8 seconds. Joseph - 24:23. Had problems with his legs, and with his heart, but overall a decent performance given his latest struggles. William - 26:44 on his watch, 26:45 gun time. About what I would have expected given his current workouts. 2nd place in 12-14. Julia - 30:55 gun time, 30:53 on her watch. The time was a bit better than what I was expecting, but the place a lot better - she won the 19-24 age division and gave us an unexpected turkey. Jenny and Nate - ran together, Jenny had some stomach problems, they finished in 31:36. Jenny's time is still not recorded correctly in the race results, not sure if they will ever fix it. Sarah - 35:59 gun time, I timed her at 35:58. She had some struggles with an upset stomach in the last couple of days, so her goal was to break 36:00. The night before she was not sure how she was going to run, and I told her a good goal would be to follow the pacer (me), at the end without allowing herself to drop back. Unlike in previous years she did it, and she got her goal. Leigha - 400 meters in 3:14, she now races in 3-4, but she just barely turned 3 and still wears a diaper. So we were happy she ran all the way and finished in something respectable. Bella - 800 meters, 4:23, first in 5-6. Her race was again a lesson on doing what you know is right rather than following the crowd. Just like last year, many people got confused and turned around early. She ran the entire distance and won the race. Mary - 800 meters, 3:51, first in 7-8. We need to figure out how to teach her to race. But as luck would have it, this level of effort was good enough to win today - to make up for Jacob not getting a turkey. Matthew - 800 meters, 2:54, first in 7-8. I was hoping he would blow away Jacob's course record of 2:51, but he again busted out from the start, blew away the competition, and then did not feel motivated to push. We had a discussion about that afterwards. Stephen - 1 "mile", really 0.97 (we wheeled it), 6:01, second in 11-12. He put in a valiant effort and performed above what he was doing in his recent workouts. Unfortunately, as he learned today, being valiant in the race you care about cannot compensate for the lack of valor in training and other races. So he missed the turkey by 10 seconds, which he would have found had he been more focused in his training. Of all the kids he was the most disappointed about the result, but it was all good. Disappointments teach us important lessons the hard way.
Leg 1: Distance2.000Time16:16.20Pace8:08.10ZoneEasy Miles
Warm-up.
Leg 2: Distance5.251Time35:58.10Pace6:50.99
My race + pacing Sarah.
Split 1:Distance0.463Time2:46.50Pace5:59.61ZoneVO2 Max Miles Cumilative:Distance0.463Time2:46.50Pace5:59.61
Split 2:Distance0.492Time3:02.50Pace6:10.93ZoneVO2 Max Miles Cumilative:Distance0.955Time5:49.00Pace6:05.45
Split 3:Distance0.485Time2:53.60Pace5:57.94ZoneVO2 Max Miles Cumilative:Distance1.440Time8:42.60Pace6:02.92
Split 4:Distance0.499Time2:57.20Pace5:55.11ZoneVO2 Max Miles Cumilative:Distance1.939Time11:39.80Pace6:00.91
Split 5:Distance0.484Time3:07.50Pace6:27.40ZoneVO2 Max Miles Cumilative:Distance2.423Time14:47.30Pace6:06.20
Split 6:Distance0.976Time6:23.50Pace6:32.93ZoneVO2 Max Miles Cumilative:Distance3.399Time21:10.80Pace6:13.87
Split 7:Distance0.552Time3:20.00Pace6:02.32ZoneVO2 Max Miles Cumilative:Distance3.951Time24:30.80Pace6:12.26
Split 8:Distance1.300Time11:27.30Pace8:48.69ZoneVO2 Max Miles Cumilative:Distance5.251Time35:58.10Pace6:50.99

Leg 3: Distance0.153Time1:13.40Pace7:59.74ZoneEasy Miles
A short jog.
Leg 4: Distance0.248Time3:14.70Pace13:05.08ZoneEasy Miles
Pacing Leigha
Leg 5: Distance0.498Time4:23.10Pace8:48.31ZoneEasy Miles
Pacing Bella.
Leg 6: Distance0.498Time3:51.50Pace7:44.86ZoneEasy Miles
Pacing Mary.
Leg 7: Distance0.970Time6:01.80Pace6:12.99ZoneVO2 Max Miles
Chasing, then pacing Stephen.
Leg 8: Distance1.250Time9:46.40Pace7:49.12ZoneEasy Miles
Distance/cool-down.
Leg 9: Distance1.000Time8:09.70Pace8:09.70ZoneEasy Miles
More distance with Joseph and Jacob at home.

Amoji 2 Miles: 11.87

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

Fri, Nov 26, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.50	1.00	12.00

Fast Running Friend Workout - 2021-11-26 09:36:39
Workout Totals: Distance12.000Time1:32:39.90Pace7:43.32
12 total. Did a mile pickup in 5:56 - Jacob paced me. Also did 0.5 in 3:14 uphill by Matthew's initiative. William did not join us on that, and Stephen fell back and finished in around 3:20. Benjamin and Julia got sick. Benjamin was able to run only 2.5 miles. Julia tried to run, but could not. Otherwise usual distances for everybody.
Leg 1: Distance4.000Time30:23.60Pace7:35.90
With Joseph, William, Stephen, and Matthew.
Split 1:Distance3.500Time27:09.50Pace7:45.57ZoneEasy Miles Cumilative:Distance3.500Time27:09.50Pace7:45.57
Split 2:Distance0.500Time3:14.10Pace6:28.20ZoneThreshold Miles Cumilative:Distance4.000Time30:23.60Pace7:35.90

Leg 2: Distance8.000Time1:02:16.30Pace7:47.04
With Jacob.
Split 1:Distance4.980Time40:07.90Pace8:03.51ZoneEasy Miles Cumilative:Distance4.980Time40:07.90Pace8:03.51
Split 2:Distance1.000Time5:56.20Pace5:56.20ZoneVO2 Max Miles Cumilative:Distance5.980Time46:04.10Pace7:42.22
Split 3:Distance2.020Time16:12.20Pace8:01.29ZoneEasy Miles Cumilative:Distance8.000Time1:02:16.30Pace7:47.04

Amoji 2 Miles: 12.00

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

Sat, Nov 27, 2021

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

Fast Running Friend Workout - 2021-11-27 12:19:48
Workout Totals: Distance12.000Time1:28:27.40Pace7:22.28
12 total. Did a 3 mile tempo. Jacob paced me. The target was 6:00 pace. We did 6:00, 5:54, 6:03. 5:54 really wore me out, and I had to work to keep the average under 6:00 in the last mile. Joseph started 1:00 ahead of us, and William, Stephen, and Matthew started 1:00 ahead of Joseph. Joseph's target was 19:00, the little boys had a target of 20:00. This was supposed to me a mild tempo for everybody except myself. Stephen, Matthew, and William ran 19:51, Joseph had 12:42 at 2 miles, but then he got concerned that Jacob and I might close with a 5:20, and the fear made him run 5:42 to finish in 18:24. We need to figure out how to keep that fear going :-) Benjamin felt good enough to run 8 miles and an easy pace.
Leg 1: Distance0.980Time8:07.00Pace8:16.94ZoneEasy Miles
Warm-up with the kids.
Leg 2: Distance3.000Time17:57.30Pace5:59.10ZoneVO2 Max Miles
Tempo run with Jacob - rabbit chase.
Leg 3: Distance8.020Time1:02:23.10Pace7:46.72ZoneEasy Miles
Part with Jacob, part alone.

Amoji 2 Miles: 12.00

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

Sun, Nov 28, 2021

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

Day of rest. Went to church. Many of us were sick and stayed home.

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

Mon, Nov 29, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.14	0.00	0.00	1.00	14.14

Fast Running Friend Workout - 2021-11-29 09:38:49
Workout Totals: Distance14.144Time1:47:38.20Pace7:36.60
Sarah and I celebrated our 25th wedding anniversary today. 14+ total. Did my normal 12 in the morning with a mile down the canyon in 5:55. Usual distances for the younger kids, 8 for Benjamin. Then I found it that I need to be vaccinated for an upcoming work meeting. I wanted to get J & J because it is only one dose, and also does not have history of causing heart damage. Had to look around, but was able to get the same day appointment at the Wasatch County Health Department. To minimize the negative effects of the vaccine I decided to go for a short run immediately after, and ran a bit over 2 miles at 7:20 pace. No major problems - the arm was almost not sore at all. I felt extra thirsty, and noticed that I was drinking more, but it did not seem to come out very fast. There was some kind of a strange pressure in the head when running. There was some minor swelling under the ears and a bit of a foggy mind. Benjamin did 8 miles, usual distances for the boys. Mary did 1 mile.
Leg 1: Distance4.000Time31:13.50Pace7:48.38ZoneEasy Miles
With Joseph, William, Stephen, and Benjamin.
Leg 2: Distance8.000Time59:56.30Pace7:29.54
With Jacob, part with Benjamin.
Split 1:Distance4.980Time38:06.80Pace7:39.20ZoneEasy Miles Cumilative:Distance4.980Time38:06.80Pace7:39.20
Split 2:Distance1.000Time5:55.10Pace5:55.10ZoneVO2 Max Miles Cumilative:Distance5.980Time44:01.90Pace7:21.79
Split 3:Distance2.020Time15:54.40Pace7:52.48ZoneEasy Miles Cumilative:Distance8.000Time59:56.30Pace7:29.54

Leg 3: Distance2.014Time14:43.00Pace7:18.43ZoneEasy Miles
Post-vaccination.
Leg 4: Distance0.130Time1:45.40Pace13:30.77ZoneEasy Miles
With Leigha.

Amoji 2 Miles: 14.14

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

Tue, Nov 30, 2021

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

Fast Running Friend Workout - 2021-11-30 10:12:48
Workout Totals: Distance12.000Time1:32:37.00Pace7:43.08
12 total. Did a mile pickup down the canyon in 5:46. Felt a little fuzzy after the vaccine, but can tell the strength and endurance is starting to return. Benjamin did his first 12 since he got sick, including a mile pickup in 5:14. Otherwise, easy runs, usual distances for the kids.
Leg 1: Distance4.000Time30:55.90Pace7:43.98ZoneEasy Miles
With Benjamin, Jacob, William, and Matthew.
Leg 2: Distance8.000Time1:01:41.10Pace7:42.64
With Benjamin, part with Joseph and Jacob.
Split 1:Distance3.480Time27:48.20Pace7:59.37ZoneEasy Miles Cumilative:Distance3.480Time27:48.20Pace7:59.37
Split 2:Distance1.000Time5:46.20Pace5:46.20ZoneVO2 Max Miles Cumilative:Distance4.480Time33:34.40Pace7:29.64
Split 3:Distance3.520Time28:06.70Pace7:59.18ZoneEasy Miles Cumilative:Distance8.000Time1:01:41.10Pace7:42.64

Amoji 2 Miles: 12.00

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

Wed, Dec 01, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.06	0.00	0.00	3.00	12.06

Fast Running Friend Workout - 2021-12-01 10:27:56
Workout Totals: Distance12.060Time1:30:04.70Pace7:28.15
Total of 12+. Did 10 in the AM and 2+ in the PM. We did a rabbit chase 3 miles down the canyon. Stephen and Matthew started first, then William 30 seconds behind them, then I started 1 minute behind William, and Jacob started 1:30 behind me. Jacob caught all the rabbits and finished in 16:10 (5:28, 5:28,5:14). William came in second with 18:44. Then I had 17:50, then Matthew 19:41, and Stephen 20:18. Stephen gave up and started jogging in the last 0.5, so he earned himself a retry tomorrow. Benjamin was able to run 12 miles today.
Leg 1: Distance0.980Time7:59.40Pace8:09.18ZoneEasy Miles
Warm-up with the boys.
Leg 2: Distance3.000Time17:50.90Pace5:56.97ZoneVO2 Max Miles
Tempo run
Leg 3: Distance6.020Time47:03.70Pace7:49.05ZoneEasy Miles
Cool-down/distance. Part with Jacob, part alone.
Leg 4: Distance2.060Time17:10.70Pace8:20.34ZoneEasy Miles
With Joseph.

Amoji 2 Miles: 12.06

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

Thu, Dec 02, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	3.00	0.00	0.00	12.50

Fast Running Friend Workout - 2021-12-02 10:24:13
Workout Totals: Distance12.500Time1:34:05.00Pace7:31.60
12.5 total. Paced Stephen through his redemption 3 mile tempo down the canyon. I gave him an easier target - 20:00, which he was able to do running 19:43. Joseph was the rabbit chaser starting 2:00 behind, and he had a good run - 17:37, with the first 1.5 in 9:00, and then 5:45 pace average for the second half catching the rabbit. Benjamin felt stronger, was able to do his mile pickup in 4:47. Other kids did easy runs.
Leg 1: Distance0.980Time7:46.70Pace7:56.22ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time19:43.10Pace6:34.37ZoneMarathon Pace Miles
Pacing Stephen.
Leg 3: Distance8.520Time1:06:35.20Pace7:48.92ZoneEasy Miles
Part with Benjamin mostly, part with Joseph.

Amoji 2 Miles: 12.50

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

Fri, Dec 03, 2021

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

Fast Running Friend Workout - 2021-12-03 09:57:07
Workout Totals: Distance12.000Time1:27:42.40Pace7:18.53
12 total. Mary tried to set a mile PR, but just did not have it. She had a good first lap (1:52), but then started jogging, so I stopped her. Then she had a fit, said her foot was hurting, but would not do the exercises to strengthen the foot, and would not run. So that was all that she ran today. I did a mile pickup down the canyon in 5:51. Otherwise, we had easy runs, usual distances.
Leg 1: Distance1.000Time7:25.10Pace7:25.10ZoneEasy Miles
With Jacob, first lap with Mary.
Leg 2: Distance5.000Time37:34.30Pace7:30.86ZoneEasy Miles
With Jacob.
Leg 3: Distance6.000Time42:43.00Pace7:07.17
Alone.
Split 1:Distance3.050Time22:25.70Pace7:21.21ZoneEasy Miles Cumilative:Distance3.050Time22:25.70Pace7:21.21
Split 2:Distance1.000Time5:51.50Pace5:51.50ZoneVO2 Max Miles Cumilative:Distance4.050Time28:17.20Pace6:59.06
Split 3:Distance1.950Time14:25.80Pace7:24.00ZoneEasy Miles Cumilative:Distance6.000Time42:43.00Pace7:07.17

Amoji 2 Miles: 12.00

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

Sat, Dec 04, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.43	0.00	0.00	3.75	14.18

Fast Running Friend Workout - 2021-12-04 08:09:48
Workout Totals: Distance14.180Time1:47:25.10Pace7:34.52
14+ total. Did a workout with Chad - down 1 mile targeting 6:00, then 0.125 recovery and 0.25 up targeting 90, then 0.125 recovery and repeat - 3 sets. On the first interval Matthew ran with us and we get 5:58. William sort of tried the workout, but his heart rate monitor was falling off, and he was getting distracted by it and could not focus on the pace. Then we ran 90 uphill, then 5:56 down. On the up I ran 89, and Chad fell behind, but then he was fine on the down in 5:52, but then could only ran 92 on the last one up. I ran 86. Jacob did the same workout - 5:19, 80, 5:14, 78, 5:14, 75. Benjamin ran in Austin, did a 2 mile tempo in 10:14 with the total of 16. Otherwise easy runs usual distances for everybody except Stephen, Joseph, and Mary. Stephen and Joseph had colds, did only 4. Mary was having issues with her foot, or so she said, but we could not get her to run more than a quarter.
Leg 1: Distance1.000Time7:42.40Pace7:42.40ZoneEasy Miles
With Chad.
Leg 2: Distance0.980Time8:07.90Pace8:17.86ZoneEasy Miles
With Chad, Joseph, William, and Matthew.
Leg 3: Distance4.430Time29:53.30Pace6:44.81
Workout with Chad, part with Matthew and William.
Split 1:Distance1.000Time5:58.90Pace5:58.90ZoneVO2 Max Miles Cumilative:Distance1.000Time5:58.90Pace5:58.90
Split 2:Distance0.125Time1:23.80Pace11:10.40ZoneEasy Miles Cumilative:Distance1.125Time7:22.70Pace6:33.51
Split 3:Distance0.250Time1:30.30Pace6:01.20ZoneVO2 Max Miles Cumilative:Distance1.375Time8:53.00Pace6:27.64
Split 4:Distance0.125Time1:18.70Pace10:29.60ZoneEasy Miles Cumilative:Distance1.500Time10:11.70Pace6:47.80
Split 5:Distance1.000Time5:56.40Pace5:56.40ZoneVO2 Max Miles Cumilative:Distance2.500Time16:08.10Pace6:27.24
Split 6:Distance0.125Time1:29.70Pace11:57.60ZoneEasy Miles Cumilative:Distance2.625Time17:37.80Pace6:42.97
Split 7:Distance0.250Time1:29.10Pace5:56.40ZoneVO2 Max Miles Cumilative:Distance2.875Time19:06.90Pace6:38.92
Split 8:Distance0.180Time1:59.70Pace11:05.00ZoneEasy Miles Cumilative:Distance3.055Time21:06.60Pace6:54.60
Split 9:Distance1.000Time5:52.40Pace5:52.40ZoneVO2 Max Miles Cumilative:Distance4.055Time26:59.00Pace6:39.26
Split 10:Distance0.125Time1:27.40Pace11:39.20ZoneEasy Miles Cumilative:Distance4.180Time28:26.40Pace6:48.23
Split 11:Distance0.250Time1:26.90Pace5:47.60ZoneVO2 Max Miles Cumilative:Distance4.430Time29:53.30Pace6:44.81

Leg 4: Distance2.770Time22:01.80Pace7:57.18ZoneEasy Miles
To the house with Chad and Jacob.
Leg 5: Distance5.000Time39:39.70Pace7:55.94ZoneEasy Miles
With Chad back to the car.

Amoji 2 Miles: 14.18

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

Sun, Dec 05, 2021

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

Day of rest. Went to church. This time only Joseph and Stephen stayed home, the rest of us were healthy.

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

Mon, Dec 06, 2021

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

Fast Running Friend Workout - 2021-12-06 09:26:12
Workout Totals: Distance12.000Time1:34:58.40Pace7:54.87
12 total. Did a mile pickup with Jacob down the canyon in 5:52. Joseph was sick today, did not run. Otherwise, easy runs usual distances.
Leg 1: Distance4.000Time31:54.00Pace7:58.50ZoneEasy Miles
With William and Matthew.
Leg 2: Distance8.000Time1:03:04.40Pace7:53.05
With Jacob.
Split 1:Distance3.480Time28:13.60Pace8:06.67ZoneEasy Miles Cumilative:Distance3.480Time28:13.60Pace8:06.67
Split 2:Distance1.000Time5:52.10Pace5:52.10ZoneVO2 Max Miles Cumilative:Distance4.480Time34:05.70Pace7:36.63
Split 3:Distance3.520Time28:58.70Pace8:13.95ZoneEasy Miles Cumilative:Distance8.000Time1:03:04.40Pace7:53.05

Amoji 2 Miles: 12.00

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

Tue, Dec 07, 2021

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

Fast Running Friend Workout - 2021-12-07 09:05:29
Workout Totals: Distance12.000Time1:30:04.10Pace7:30.34
12 total. Did 3 miles down the canyon in 17:44 (5:54, 5:54, 5:56). I was Jacob's rabbit, but he was not having a good day and could not catch me. He had a target of 16:00, but I think he was slightly weaker physically, and it mentally destroyed him. His first two miles were good - 5:21, 5:25, and then he just could not find the energy to run anything faster than 6:00 for the last mile, and ended up with 16:46. Joseph was able to run 1 mile today. William did 6 easy. Otherwise, easy pace usual distances for the kids. Benjamin did a workout to try to simulate the quad cramp. So he would just start out at 5:00 and run until the cramp. Then rest and try again. On the first interval he made it to a bit past 2 miles. On the second a bit past 1 mile. On the third just 1 mile.
Leg 1: Distance0.980Time8:34.70Pace8:45.20ZoneEasy Miles
Warm-up with Jacob and William.
Leg 2: Distance3.000Time17:44.90Pace5:54.97ZoneVO2 Max Miles
Tempo run.
Leg 3: Distance8.020Time1:03:44.50Pace7:56.87ZoneEasy Miles
Distance/cool-down, part with Jacob.

Amoji 2 Miles: 12.00

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

Wed, Dec 08, 2021

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

Fast Running Friend Workout - 2021-12-08 10:04:12
Workout Totals: Distance12.000Time1:31:08.80Pace7:35.73
12 total. Paced Matthew through our rabbit chase 3 miles down the canyon. It was very exciting today. Matthew and I started first, then William 30 seconds later, then Jacob 2:30 after William. Matthew ran a PR of 19:09 with the splits of 6:19, 6:31, 6:19, last quarter in 89. William got 18:27 with the splits of 6:15, 6:00, and 6:12. He caught us shortly before the 2 mile mark, but Matthew was a feisty meat and almost closed the gap with 0.5 to go, but then William sped up and pulled away. Jacob ran a small PR of 16:09 with the splits of 5:25, 5:24, 5:20, last quarter in 78. He was just a step behind myself and Matthew at the end. Joseph was able to run 1 mile in 8:04. Otherwise usual distances, easy pace.
Leg 1: Distance0.980Time8:34.80Pace8:45.31ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time19:09.00Pace6:23.00ZoneThreshold Miles
Pacing Matthew.
Leg 3: Distance8.020Time1:03:25.00Pace7:54.44ZoneEasy Miles
Part with Jacob, part alone.

Amoji 2 Miles: 12.00

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

Thu, Dec 09, 2021

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

Fast Running Friend Workout - 2021-12-09 09:41:04
Workout Totals: Distance12.000Time1:35:27.00Pace7:57.25
12 total. A very wet run. Easy pace, usual distances for the kids except for Joseph, who did 2 miles I think.
Leg 1: Distance4.000Time31:57.00Pace7:59.25ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2: Distance8.000Time1:03:30.00Pace7:56.25
With Jacob.
Split 1:Distance4.010Time32:14.70Pace8:02.47ZoneEasy Miles Cumilative:Distance4.010Time32:14.70Pace8:02.47
Split 2:Distance3.990Time31:15.30Pace7:50.00ZoneEasy Miles Cumilative:Distance8.000Time1:03:30.00Pace7:56.25

Amoji 2 Miles: 12.00

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

Fri, Dec 10, 2021

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

Fast Running Friend Workout - 2021-12-10 13:29:21
Workout Totals: Distance12.000Time1:40:55.00Pace8:24.58
12 total. Slippery run, we got a lot of snow. Averaging 8:00 required a heroic effort. Amoji strap broke again 4 miles into the run. Too bad the strap on Amoji is so flaky for me - otherwise it is a great shoe. Joseph did 5. Otherwise usual distances. "Easy" pace. I have been feeling a significant amount of pain at the top of the tibia on the right side. It is runnable, though, and is not getting worse if I run easy. So I think I will just keep the mileage and keep running easy with occasional mile pickups for the next week or two, then reevaluate.
Leg 1: Distance4.000Time34:08.20Pace8:32.05ZoneEasy Miles
With Matthew, William, Jacob, and Stephen.
Leg 2: Distance3.000Time26:52.80Pace8:57.60ZoneEasy Miles
With Joseph, Jacob, and Julia.
Leg 3: Distance1.000Time7:58.80Pace7:58.80ZoneEasy Miles
With Jacob.
Leg 4: Distance4.000Time31:55.20Pace7:58.80ZoneEasy Miles
Alone.

Amoji 2 Miles: 4.00	Amoji 3 Miles: 8.00

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

Sat, Dec 11, 2021

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

Fast Running Friend Workout - 2021-12-11 10:43:06
Workout Totals: Distance12.000Time1:35:56.80Pace7:59.73
12 total. Did all of it on the trail in St. George on the way to San Diego. The knee pain was bothering me. I ran with a limp, but toughed it out. Did a mile with Matthew in 6:07. Could barely keep up in the first 3 quarters, then he lost steam and it was easier for me, but not that easy. Jacob paced William through that mile in 5:53, then did it in 5:13 towards the end of his run. Jacob did 10, Stephen, Matthew, and William 3, Bella 0.5, Mary 1.5. Joseph stayed at home, did 6 miles I think. Benjamin did 16, tried his tempo workout at 5:00 pace to failure until reaching the total of 4, was still getting spasms, his longest interval was only 2 miles. We are suspecting the root cause, or at least a major aggravating factor to be running on cement. So he is going to move his easy runs to grass next week.
Leg 1: Distance0.500Time4:34.80Pace9:09.60ZoneEasy Miles
With Bella, Jacob, William, Stephen, and Matthew.
Leg 2: Distance1.500Time13:00.10Pace8:40.07ZoneEasy Miles
With Mary, Jacob, William, Stephen, and Matthew.
Leg 3: Distance1.000Time8:35.10Pace8:35.10ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 4: Distance1.000Time6:07.40Pace6:07.40ZoneVO2 Max Miles
With Matthew.
Leg 5: Distance8.000Time1:03:39.40Pace7:57.43ZoneEasy Miles
Most with Jacob, part with Sarah, part alone.

Amoji 3 Miles: 12.00

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

Sun, Dec 12, 2021

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

Day of rest. Went to church in San Diego. Then took a walk to the beach and back.

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

Mon, Dec 13, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.22	0.00	0.00	0.00	12.22

Fast Running Friend Workout - 2021-12-13 09:25:54
Workout Totals: Distance12.224Time1:49:01.40Pace8:55.13
12+ total in San Diego. The knee was bothering me a lot, but with grit I got through it. Easy runs, usual distances for the kids. Ran with Sarah on sand along the beach. It looked like it would be a strength workout, but the sand turned out to be hard enough to where it was like running on hard packed dirt. This was rather surprising. This was also my first run on the beach sand ever.
Leg 1: Distance4.523Time38:26.40Pace8:29.93ZoneEasy Miles
With Jacob.
Leg 2: Distance0.531Time5:01.80Pace9:28.36ZoneEasy Miles
With Bella, Jacob, William, Stephen, and Matthew.
Leg 3: Distance1.509Time13:34.10Pace8:59.50ZoneEasy Miles
With Mary, Jacob, William, Stephen, and Matthew.
Leg 4: Distance2.031Time16:25.50Pace8:05.23ZoneEasy Miles
With William, Stephen, Jacob, and Matthew.
Leg 5: Distance0.130Time1:40.30Pace12:51.54ZoneEasy Miles
With Leigha.
Leg 6: Distance3.500Time33:53.30Pace9:40.94ZoneEasy Miles
With Sarah on the beach.

Amoji 3 Miles: 12.22

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

Comments

From Tom K on Tue, Dec 21, 2021 at 06:01:01 from 47.206.202.65

I am stunned that this is your first run on beach sand!

Tue, Dec 14, 2021

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

Fast Running Friend Workout - 2021-12-14 08:00:57
Workout Totals: Distance12.000Time1:44:57.70Pace8:44.81
In San Diego. Ran along the Ocean Beach Path. 12 total. Usual distances for everybody, easy pace. Knee pain at about the same level. Toughed it out.
Leg 1: Distance4.000Time34:07.40Pace8:31.85ZoneEasy Miles
With Jacob.
Leg 2: Distance1.500Time13:36.70Pace9:04.47ZoneEasy Miles
With Mary, Stephen, Jacob, William, and Matthew.
Leg 3: Distance2.500Time20:47.10Pace8:18.84ZoneEasy Miles
With the boys, part with Bella.
Leg 4: Distance4.000Time36:26.50Pace9:06.62ZoneEasy Miles
Part with Sarah, part alone.

Amoji 3 Miles: 12.00

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

Wed, Dec 15, 2021

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

Fast Running Friend Workout - 2021-12-15 07:48:33
Workout Totals: Distance12.000Time1:41:47.60Pace8:28.97
12 total in San Diego. Easy runs for the kids, usual distances. We tried to do a mile time trial on the track, but it was closed.
Leg 1: Distance4.000Time32:40.50Pace8:10.12ZoneEasy Miles
Alone.
Leg 2: Distance2.000Time17:08.30Pace8:34.15ZoneEasy Miles
With Stephen, Jacob, Matthew, and William.
Leg 3: Distance1.500Time13:46.20Pace9:10.80ZoneEasy Miles
With Mary, Stephen, Matthew, William and Jacob.
Leg 4: Distance0.500Time4:47.90Pace9:35.80ZoneEasy Miles
With Bella, Stephen, Matthew, William, and Jacob.
Leg 5: Distance1.000Time8:10.70Pace8:10.70ZoneEasy Miles
Alone.
Leg 6: Distance3.000Time25:14.00Pace8:24.67ZoneEasy Miles
Part with Sarah, part alone.

Amoji 3 Miles: 12.00

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

Thu, Dec 16, 2021

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

Fast Running Friend Workout - 2021-12-16 08:22:15
Workout Totals: Distance12.000Time1:40:14.60Pace8:21.22
12 total in San Diego. Easy runs, usual distances for the kids.
Leg 1: Distance5.000Time40:37.10Pace8:07.42ZoneEasy Miles
Alone.
Leg 2: Distance2.000Time16:22.60Pace8:11.30ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 3: Distance1.500Time13:14.20Pace8:49.47ZoneEasy Miles
With Mary and Jacob.
Leg 4: Distance0.500Time4:37.90Pace9:15.80ZoneEasy Miles
With Bella and Jacob.
Leg 5: Distance3.000Time25:22.80Pace8:27.60ZoneEasy Miles
Part with Sarah, part alone.

Amoji 3 Miles: 12.00

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

Fri, Dec 17, 2021

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

Fast Running Friend Workout - 2021-12-17 13:46:39
Workout Totals: Distance12.000Time1:39:53.10Pace8:19.43
12 miles in St. George on the way back from San Diego. Easy pace, usual distances for the kids. Saw Steve Hooper on the trail. The knee is hurting about the same. Told Jacob to make me run faster, was able to run almost 7:30 average for 4 miles somehow. Lately anything not too much slower than 8:00 has been good.
Leg 1: Distance1.500Time12:35.80Pace8:23.87ZoneEasy Miles
With Mary, Jacob, William, Stephen and Matthew.
Leg 2: Distance0.500Time5:00.30Pace10:00.60ZoneEasy Miles
With Bella, Jacob, William, Stephen, and Matthew.
Leg 3: Distance2.000Time16:17.70Pace8:08.85ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 4: Distance4.000Time30:07.00Pace7:31.75ZoneEasy Miles
With Jacob.
Leg 5: Distance1.000Time7:40.50Pace7:40.50ZoneEasy Miles
Alone.
Leg 6: Distance3.000Time28:11.80Pace9:23.93ZoneEasy Miles
With Sarah.

Amoji 3 Miles: 12.00

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

Sat, Dec 18, 2021

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

Fast Running Friend Workout - 2021-12-18 11:39:34
Workout Totals: Distance12.000Time1:39:59.50Pace8:19.96
Back in Orem. Did 12 total. Easy pace, usual distances for the kids. The knee is still hurting, I am limping along, but it is not getting worse, and with grit I can get through 12 miles every day. Benjamin got an improvement from running on grass. Today he was able to run 4 miles at a bit slower than 5:00 pace without the spasm.
Leg 1: Distance2.000Time17:45.80Pace8:52.90ZoneEasy Miles
Part with Sarah, part alone.
Leg 2: Distance3.000Time25:18.40Pace8:26.13ZoneEasy Miles
With Julia, Joseph, Jacob, William, Stephen, and Matthew.
Leg 3: Distance7.000Time56:55.30Pace8:07.90ZoneEasy Miles
With Joseph and Jacob.

Amoji 3 Miles: 12.00

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

Sun, Dec 19, 2021

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

Day of rest. Went to church.

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

Mon, Dec 20, 2021

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

Fast Running Friend Workout - 2021-12-20 08:59:08
Workout Totals: Distance12.048Time1:43:32.00Pace8:35.60
12 total. Took Mary to the track. She ran a PR in the 800 - 3:29.2 splitting 1:42, 1:49. Matthew also tried to run a record in the mile, but I stopped him after the first 800 in 2:57 with the second 400 in 91 and acting miserable. William, Joseph, and Jacob ran with him.
Leg 1: Distance4.000Time35:31.50Pace8:52.88ZoneEasy Miles
Part with Sarah, part alone.
Leg 2: Distance3.000Time25:38.80Pace8:32.93ZoneEasy Miles
With Julia.
Leg 3: Distance1.050Time9:26.70Pace8:59.71ZoneEasy Miles
To the track with Bella, Mary, Joseph, Jacob, William, Stephen, and Matthew.
Leg 4: Distance0.498Time3:29.20Pace7:00.08ZoneEasy Miles
Pacing Mary with the gang in the 800 time trial.
Leg 5: Distance0.500Time4:24.90Pace8:49.80ZoneEasy Miles
Jogging with Stephen.
Leg 6: Distance3.000Time25:00.90Pace8:20.30ZoneEasy Miles
Part with the boys, a little bit alone.

Amoji 3 Miles: 12.05

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

Tue, Dec 21, 2021

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

Fast Running Friend Workout - 2021-12-21 09:33:05
Workout Totals: Distance12.270Time1:46:00.80Pace8:38.40
12+ total. Bella tried a mile time trial, on the first attempt her shoe fell off around 1 K mark. On the second attempt she just did not have it and I stopped her at 400. Matthew also tried, but the same thing happened as yesterday. Joseph and Jacob paced him, William was supposed to be pacing as well but for some odd reason could not keep up today - even with Matthew falling off pace. I stopped them after the first 800. Jacob did 10x400 on the track. First 7 he averaged 71 with 200 recovery. On the 8th all he could do was 77. Then I had him take longer rests (600 and then 400) and he was able to get back to 70/71. Need to figure out why such an abrupt collapse in the 8th interval. Perhaps a subtle fatigue-driven panic attack. Normal fatigue would have slowed him down to maybe 73 for a few intervals first, then 75.
Leg 1: Distance4.000Time34:19.40Pace8:34.85ZoneEasy Miles
Part with Sarah, part alone.
Leg 2: Distance3.000Time26:20.50Pace8:46.83ZoneEasy Miles
With Julia.
Leg 3: Distance1.050Time8:52.50Pace8:27.14ZoneEasy Miles
To the track with the gang minus Bella.
Leg 4: Distance0.640Time5:34.20Pace8:42.19ZoneEasy Miles
Bella's failed mile time trial.
Leg 5: Distance0.250Time2:13.10Pace8:52.40ZoneEasy Miles
Bella insisted on trying again, but did not have it.
Leg 6: Distance0.330Time2:58.90Pace9:02.12ZoneEasy Miles
Jogging with Stephen.
Leg 7: Distance2.000Time16:22.20Pace8:11.10ZoneEasy Miles
More distance, part of it with Stephen.
Leg 8: Distance1.000Time9:20.00Pace9:20.00ZoneEasy Miles
With Jacob.

Amoji 3 Miles: 12.27

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

Wed, Dec 22, 2021

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

Fast Running Friend Workout - 2021-12-22 09:12:25
Workout Totals: Distance12.000Time1:39:52.70Pace8:19.39
12 total. The knee is starting to improve. Easy pace, usual distances for the kids. Benjamin did 10x1000 in Austin averaging sub-3:00. Some spasm started to develop, but he was able to deal with it by increasing the recovery to 400 meters.
Leg 1: Distance4.000Time34:21.10Pace8:35.27ZoneEasy Miles
Part with Sarah, part alone.
Leg 2: Distance3.000Time26:00.50Pace8:40.17ZoneEasy Miles
With Julia.
Leg 3: Distance5.000Time39:31.10Pace7:54.22ZoneEasy Miles
With Joseph, Jacob, William, and Matthew.

Amoji 3 Miles: 12.00

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

Thu, Dec 23, 2021

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

Fast Running Friend Workout - 2021-12-23 09:32:57
Workout Totals: Distance12.125Time1:43:24.90Pace8:31.74
12 total. Easy runs, usual distances. Benjamin flew in from Austin, did 9 in the morning in Austin, then 3 in Orem at night.
Leg 1: Distance4.000Time34:15.20Pace8:33.80ZoneEasy Miles
Part with Sarah, part alone.
Leg 2: Distance5.000Time39:58.30Pace7:59.66ZoneEasy Miles
With Joseph and Jacob.
Leg 3: Distance2.000Time18:01.10Pace9:00.55ZoneEasy Miles
With Julia, a little bit with Vince.
Leg 4: Distance0.125Time1:38.30Pace13:06.40ZoneEasy Miles
With Bella and Leigha.
Leg 5: Distance1.000Time9:32.00Pace9:32.00ZoneEasy Miles
With Julia and Bella.

Amoji 3 Miles: 12.12

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

Fri, Dec 24, 2021

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

Fast Running Friend Workout - 2021-12-24 10:23:24
Workout Totals: Distance12.000Time1:35:49.00Pace7:59.08
12 total. The boys did a rabbit chase 3 mile tempo down the canyon. I originally was not planning in participating due to the knee pain, but I did start with Joseph and Matthew planning to just jog and watch from afar. However, after the first 100 in 25 I knew I would be able to run under 20:00, so I decided to try. The first mile was 6:25, and I had caught up to Joseph and Matthew at that point, and then just ran with them. Matthew was struggling after that and ran 6:36, 6:50 finishing in 19:51. I stayed with them. We got passed by William, who ended up with 18:54 (6:13, 6:09, 6:32), and Jacob paced by Benjamin who got 16:46 (5:30, 5:31, 5:45). For some reason everybody struggled in the last mile today. This was my first somewhat fast running in almost two weeks, and I am very happy that I was able to do it.
Leg 1: Distance2.050Time16:19.20Pace7:57.66ZoneEasy Miles
Warm-up with the boys.
Leg 2: Distance3.000Time19:51.30Pace6:37.10ZoneMarathon Pace Miles
Tempo run.
Leg 3: Distance3.950Time33:47.80Pace8:33.37ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance3.000Time25:50.70Pace8:36.90ZoneEasy Miles
With Julia, Jenny and Nate.

Amoji 3 Miles: 12.00

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

Sat, Dec 25, 2021

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

Fast Running Friend Workout - 2021-12-25 13:07:00
Workout Totals: Distance12.000Time1:38:28.20Pace8:12.35
Merry Christmas to all! 12 miles total for me. The knee is still bothering me, but less and less each day. Icing was what coincided with the breakthrough. Easy runs, more or less usual distances for everybody today.
Leg 1: Distance2.000Time16:53.10Pace8:26.55ZoneEasy Miles
Part with Sarah, part alone.
Leg 2: Distance0.500Time4:27.40Pace8:54.80ZoneEasy Miles
With Bella, Joseph, Jacob, Benjamin, and William.
Leg 3: Distance1.500Time12:36.30Pace8:24.20ZoneEasy Miles
With Mary, Joseph, Jacob, Benjamin, and William.
Leg 4: Distance4.000Time31:30.70Pace7:52.68ZoneEasy Miles
With Stephen and Matthew. Part with William, Joseph, Jacob, and Benjamin.
Leg 5: Distance1.000Time7:52.90Pace7:52.90ZoneEasy Miles
With William.
Leg 6: Distance3.000Time25:07.80Pace8:22.60ZoneEasy Miles
With Julia.

Amoji 3 Miles: 12.00

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

Sun, Dec 26, 2021

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

Day of rest. Went to church. We had a convert baptism in the Russian branch. A young man named Zakhar from Perm got baptized. He reminds me of myself at that age in a number of ways.

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

Mon, Dec 27, 2021

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

Fast Running Friend Workout - 2021-12-27 09:23:08
Workout Totals: Distance12.000Time1:37:37.70Pace8:08.14
12 total. Easy pace - mostly - for everybody. The knee felt a lot better. Decided to try a fast mile and was able to run 6:10 from the mouth of the canyon to 1 mile to go to the house. Wanted to go faster, but the knee was telling me it was not a good idea. That was a lot better than a week ago when it was quoting Alma 36, the part before he received the remission of his sins, with every step.
Leg 1: Distance4.000Time34:30.30Pace8:37.58ZoneEasy Miles
Part with Sarah, part with Stephen and Matthew.
Leg 2: Distance5.000Time38:06.00Pace7:37.20
With Benjamin and Jacob. Part with Joseph and William.
Split 1:Distance3.000Time23:07.80Pace7:42.60ZoneEasy Miles Cumilative:Distance3.000Time23:07.80Pace7:42.60
Split 2:Distance1.000Time6:10.50Pace6:10.50ZoneThreshold Miles Cumilative:Distance4.000Time29:18.30Pace7:19.57
Split 3:Distance1.000Time8:47.70Pace8:47.70ZoneEasy Miles Cumilative:Distance5.000Time38:06.00Pace7:37.20

Leg 3: Distance3.000Time25:01.40Pace8:20.47ZoneEasy Miles
With Benjamin and Julia.

Amoji 3 Miles: 12.00

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

Tue, Dec 28, 2021

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

Fast Running Friend Workout - 2021-12-28 09:38:43
Workout Totals: Distance12.000Time1:39:55.40Pace8:19.62
Easy 12 for me. Benjamin did 16x0.155 up the hill by the house averaging around 45. Jacob did 10 of them with a similar average, but not with him. His first one was 41, though. William and Matthew did 4, the first three in the 55-59 range, the last one William got 50 and Matthew got 52. My knee pain was mostly gone, but I decided I was not ready for the hill speed yet, so I just ran easy. When the trail is covered with snow, our hill is about the only good place to do any kind of speed.
Leg 1: Distance5.000Time39:43.00Pace7:56.60ZoneEasy Miles
With Benjamin, part with Sarah.
Leg 2: Distance3.000Time26:46.50Pace8:55.50ZoneEasy Miles
With Benjamin and Julia.
Leg 3: Distance4.000Time33:25.90Pace8:21.48ZoneEasy Miles
Part with the kids, part alone.

Amoji 3 Miles: 12.00

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

Wed, Dec 29, 2021

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

Fast Running Friend Workout - 2021-12-29 09:22:23
Workout Totals: Distance12.000Time1:39:35.80Pace8:17.98
12 total, easy pace, usual distances. This was Julia's last run with us for the next almost 18 months. We dropped her off at the MTC in Provo. She will be serving a mission in Romania.
Leg 1: Distance6.000Time47:43.50Pace7:57.25ZoneEasy Miles
With Benjamin, part with Sarah.
Leg 2: Distance3.000Time26:49.70Pace8:56.57ZoneEasy Miles
With Julia and Benjamin.
Leg 3: Distance3.000Time25:02.60Pace8:20.87ZoneEasy Miles
With Joseph, William, Stephen, and Matthew. I think Jacob ran separately from us.

Amoji 3 Miles: 12.00

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

Thu, Dec 30, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	0.75	0.50	12.00

Fast Running Friend Workout - 2021-12-30 09:01:48
Workout Totals: Distance12.000Time1:35:53.40Pace7:59.45
12 total. Found some stretches where I had some traction and did pickups. Jacob paced me. From 2 to 1.5 from the house I was able to run in 2:58 - in spite of some snow at the end. This was my first time running sub-6:00 pace since the knee flared up. Then we also did 4:50 from 0.75 mark to the house, but it was uphill and half of it was covered with snow, so I could not go very fast.
Leg 1: Distance4.000Time32:02.60Pace8:00.65
With Jacob, part with William, Joseph, Stephen, and Matthew.
Split 1:Distance2.000Time17:41.60Pace8:50.80ZoneEasy Miles Cumilative:Distance2.000Time17:41.60Pace8:50.80
Split 2:Distance0.500Time2:58.10Pace5:56.20ZoneVO2 Max Miles Cumilative:Distance2.500Time20:39.70Pace8:15.88
Split 3:Distance0.750Time6:32.20Pace8:42.93ZoneEasy Miles Cumilative:Distance3.250Time27:11.90Pace8:22.12
Split 4:Distance0.750Time4:50.70Pace6:27.60ZoneThreshold Miles Cumilative:Distance4.000Time32:02.60Pace8:00.65

Leg 2: Distance8.000Time1:03:50.80Pace7:58.85ZoneEasy Miles
With Joseph.

Amoji 3 Miles: 12.00

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

Fri, Dec 31, 2021

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

Fast Running Friend Workout - 2021-12-31 13:36:48
Workout Totals: Distance12.000Time1:34:54.70Pace7:54.56
12 total. There was a lot of snow but we figured out a way to do a workout. The trail was plowed for 0.5 from our house. So we did 0.5 mile repeats. Benjamin did 10 alternating down and up. His up were the real intervals. His down were tempo recoveries for him as he was pacing me and Joseph. Joseph and I did 5 down. We had a modest goal of sub-3:00 on all, and we met it. I knew with this being the first formal workout post-knee injury and wearing pants it would not be as easy as I would have expected, and this was the case. My legs did not want to turn over, so it was good to have the downhill pull me. Benjamin did 2:32, 2:29, 2:30, 2:30, 2:23 on his uphill intervals. Jacob did 5 uphill 2:44, 2:45, 2:49, 2:50, 2:45. Other kids ran easy today.
Leg 1: Distance4.000Time33:33.00Pace8:23.25ZoneEasy Miles
With Joseph, William, and Matthew. Part with Stephen and Sarah.
Leg 2: Distance5.000Time37:46.60Pace7:33.32
With Joseph and Benjamin.
Split 1:Distance0.500Time2:59.90Pace5:59.80ZoneVO2 Max Miles Cumilative:Distance0.500Time2:59.90Pace5:59.80
Split 2:Distance0.500Time4:37.70Pace9:15.40ZoneEasy Miles Cumilative:Distance1.000Time7:37.60Pace7:37.60
Split 3:Distance0.500Time2:56.20Pace5:52.40ZoneVO2 Max Miles Cumilative:Distance1.500Time10:33.80Pace7:02.53
Split 4:Distance0.500Time4:34.50Pace9:09.00ZoneEasy Miles Cumilative:Distance2.000Time15:08.30Pace7:34.15
Split 5:Distance0.500Time2:58.10Pace5:56.20ZoneVO2 Max Miles Cumilative:Distance2.500Time18:06.40Pace7:14.56
Split 6:Distance0.500Time4:44.50Pace9:29.00ZoneEasy Miles Cumilative:Distance3.000Time22:50.90Pace7:36.97
Split 7:Distance0.500Time2:54.00Pace5:48.00ZoneVO2 Max Miles Cumilative:Distance3.500Time25:44.90Pace7:21.40
Split 8:Distance0.500Time4:35.30Pace9:10.60ZoneEasy Miles Cumilative:Distance4.000Time30:20.20Pace7:35.05
Split 9:Distance0.500Time2:53.20Pace5:46.40ZoneVO2 Max Miles Cumilative:Distance4.500Time33:13.40Pace7:22.98
Split 10:Distance0.500Time4:33.20Pace9:06.40ZoneEasy Miles Cumilative:Distance5.000Time37:46.60Pace7:33.32

Leg 3: Distance3.000Time23:35.10Pace7:51.70ZoneEasy Miles
With Benjamin, part with Jacob.

Amoji 3 Miles: 12.00

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3377.37	29.16	265.51	148.36	3820.40

Brown Crocs 3 Miles: 1022.61	Brown Crocs 4 Miles: 1334.06	Amoji 1 Miles: 732.60	Saucony Type A Miles: 13.00	Bare Feet Miles: 4.25	Amoji 2 Miles: 436.69	Amoji 3 Miles: 224.67

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

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