Breaking the Wall

January 2021

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 152.01 Year: 1148.62
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 3 Lifetime Miles: 2191.97
Brown Crocs 4 Lifetime Miles: 92.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1022.028.2574.1144.241148.62
Brown Crocs 3 Miles: 1022.61Brown Crocs 4 Miles: 92.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.310.000.500.5013.31

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

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

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

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

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

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

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

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

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

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

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

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

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

Results:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Day of rest. Church at home.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Day of rest. Stake Conference via Internet.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Day of rest. Church at home.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Day of rest. Church at home.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Day of rest. Church at home.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Day of rest. Went to church. Fast Sunday.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Day of rest. Church at home.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Cole Jameson ran 4:48.

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

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

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

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

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

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

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

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

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

Day of rest. Church at home.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Day of rest. Went to church. Fast Sunday.

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

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

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

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

Hey Sasha,

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

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

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

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

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

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

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

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

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

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1022.028.2574.1144.241148.62
Brown Crocs 3 Miles: 1022.61Brown Crocs 4 Miles: 92.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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