Breaking the Wall

Salt Lake Track Club Winter Series 5K

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Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 235.42 Year: 1829.28
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 567.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1676.6613.62159.1144.331893.72
Amoji 3 Miles: 156.00Lopsie Sports Sandals Miles: 818.02Lopsie Sports Sandals 2 Miles: 567.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.001.5016.00

Fast Running Friend Workout - 2022-01-01 12:35:18
Workout Totals: Distance16.000Time2:03:30.20Pace7:43.14
My first 16 mile run in a while - finally. Decided the workout yesterday was rather easy, and I had juice for a little bit of action today. There was only one decent stretch available of the ones we use normally - 0.5 miles starting from the house and going down. So Sarah did 3x0.5 down in 3:54, 4:02, 3:55. Benjamin, Jacob, and I paced her on the down, and then they paced me on the up. I was targeting a modest 3:10, but had more juice than I thought - 3:06, 3:02, 3:01. On the last one I felt I had some bounce that I did not have before.

Otherwise we had easy pace, usual Saturday distances. The Provo River Trail has been plowed, but they got out too late, so it has a layer of snow which makes it hard too run, but very far from the worst I've seen it. We were able to run 8:00 on it, though speeding up beyond that would have been difficult - at least for me.
Leg 1:
Distance2.000Time16:11.20Pace8:05.60ZoneEasy Miles
With Benjamin, Jacob, Stephen, and Matthew.
Leg 2:
Distance2.750Time19:58.70Pace7:15.89
Workout pacing Sarah on recoveries downhill, and then running hard uphill.
Split 1:Distance0.500Time3:54.40Pace7:48.80ZoneEasy Miles
Cumilative:Distance0.500Time3:54.40Pace7:48.80
Split 2:Distance0.250Time1:57.70Pace7:50.80ZoneEasy Miles
Cumilative:Distance0.750Time5:52.10Pace7:49.47
Split 3:Distance0.500Time3:06.40Pace6:12.80ZoneVO2 Max Miles
Cumilative:Distance1.250Time8:58.50Pace7:10.80
Split 4:Distance1.000Time7:57.70Pace7:57.70ZoneEasy Miles
Cumilative:Distance2.250Time16:56.20Pace7:31.64
Split 5:Distance0.500Time3:02.50Pace6:05.00ZoneVO2 Max Miles
Cumilative:Distance2.750Time19:58.70Pace7:15.89
 
Leg 3:
Distance1.250Time8:54.30Pace7:07.44
The rest of the workout after a bathroom stop.
Split 1:Distance0.500Time3:55.60Pace7:51.20ZoneEasy Miles
Cumilative:Distance0.500Time3:55.60Pace7:51.20
Split 2:Distance0.250Time1:57.20Pace7:48.80ZoneEasy Miles
Cumilative:Distance0.750Time5:52.80Pace7:50.40
Split 3:Distance0.500Time3:01.50Pace6:03.00ZoneVO2 Max Miles
Cumilative:Distance1.250Time8:54.30Pace7:07.44
 
Leg 4:
Distance8.000Time1:03:50.60Pace7:58.82ZoneEasy Miles
With Joseph, part with Jacob and Benjamin.
Leg 5:
Distance2.000Time14:35.40Pace7:17.70ZoneEasy Miles
With Benjamin.

Amoji 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. First our ward, then the Russian branch. Fast Sunday.

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 - 2022-01-03 13:21:24
Workout Totals: Distance12.000Time1:35:55.90Pace7:59.66
12 total. Did an uphill pickup with Matthew for 0.5 in 3:20. Benjamin did the same stretch in 2:28. Jacob ran 2:37. Otherwise easy runs.
Leg 1:
Distance4.000Time33:58.60Pace8:29.65
With Jacob, Benjamin, Stephen, and Matthew.
Split 1:Distance3.500Time30:38.60Pace8:45.31ZoneEasy Miles
Cumilative:Distance3.500Time30:38.60Pace8:45.31
Split 2:Distance0.500Time3:20.00Pace6:40.00ZoneThreshold Miles
Cumilative:Distance4.000Time33:58.60Pace8:29.65
Matthew's uphill pickup.
 
Leg 2:
Distance5.000Time40:07.80Pace8:01.56ZoneEasy Miles
With Joseph, part with Benjamin and Jacob.
Leg 3:
Distance3.000Time21:49.50Pace7:16.50ZoneEasy Miles
Alone.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.752.250.0012.00

Fast Running Friend Workout - 2022-01-04 13:49:37
Workout Totals: Distance12.000Time1:34:14.90Pace7:51.24
12 total. We did a rabbit chase. William had a cold, did reduced mileage. Stephen has hurt his toe. There is something wrong with his feet. They get injured easily just when he is playing. But we have not figured out what it is or even if there is anything we can do to help it. I told him to ice his toe.

Joseph was recovering from his cold, and I am still recovering from the knee injury. Matthew was mentally not into running hard today. But we had Benjamin. The trail was plowed and salted, but not all of the snow had melted yet.

So we did it like this. I started with Matthew with the target of 20:00. Joseph started 30 seconds behind with the plan that once he catches up he becomes Matthew's pacer, and I speed up to my own pace. Jacob started with the target of 16:30, and Benjamin started with the target of 15:00.

I ran 5:02 for the first 0.75 with Matthew, and then once Joseph caught up sped up to about 6:10 pace and finished in 18:53. I felt out of shape, but I was happy that I was able to break 19:00 with this pacing. Matthew ran 20:49, Jacob 16:24, and Benjamin 14:50.
Leg 1:
Distance2.050Time16:53.80Pace8:14.54ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:53.70Pace6:17.90
Tempo run.
Split 1:Distance0.750Time5:02.60Pace6:43.47ZoneMarathon Pace Miles
Cumilative:Distance0.750Time5:02.60Pace6:43.47
Split 2:Distance2.250Time13:51.10Pace6:09.38ZoneThreshold Miles
Cumilative:Distance3.000Time18:53.70Pace6:17.90
 
Leg 3:
Distance6.950Time58:27.40Pace8:24.66ZoneEasy Miles
Cool-down/distance.

Amoji 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 - 2022-01-05 09:59:38
Workout Totals: Distance12.000Time1:32:57.30Pace7:44.78
12 total. Easy runs for everybody. Got a good amount of rain.
Leg 1:
Distance12.000Time1:32:57.30Pace7:44.78ZoneEasy Miles
With Benjamin, part with Joseph, Jacob, and Matthew.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-06 10:09:26
Workout Totals: Distance12.000Time1:31:17.80Pace7:36.48
12 total, Benjamin paced me through a 2 mile tempo run. I gave him the target of 6:10 pace, then once we started upgraded it to 6:00, but ended up doing 5:54, 5:47. This was my first sub-6:00 mile in over a month, and even two of them back to back for a bonus. I was happy about that.

Afterwards, Benjamin did his own 2 mile tempo in 9:48. He found a trick to get a better balance by rotating his torso, and his form looked very smooth when he passed me.

Jacob did a pickup for 0.5 uphill by the house in 2:39. Otherwise, easy runs. Joseph had a sore throat, ran only 4. Otherwise, usual distances.
Leg 1:
Distance4.020Time31:42.20Pace7:53.18ZoneEasy Miles
With Benjamin, part with Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance2.000Time11:41.70Pace5:50.85ZoneThreshold Miles
With Benjamin.
Leg 3:
Distance5.980Time47:53.90Pace8:00.59ZoneEasy Miles
Part alone, part with Benjamin.

Amoji 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 - 2022-01-07 09:38:09
Workout Totals: Distance12.000Time1:34:27.30Pace7:52.27
12 total. Benjamin left yesterday for Austin. Joseph and William along with me paced Matthew through 3 miles down the canyon in 19:56. It was somewhat slippery, but better than on Tuesday, I think. Jacob did total of 8 with 12x0.25 with 0.125 recovery. His target was 70. I told him to take longer recovery if he was struggling to hit the target. He had to take a longer recovery (0.25) only once after running 73, but as he discovered later, this was more due to the footing than to him running out of juice. Otherwise, he had a couple of 71s, and the rest were 69-68.
Leg 1:
Distance0.980Time8:45.50Pace8:56.22ZoneEasy Miles
Leg 2:
Distance3.000Time19:56.10Pace6:38.70ZoneEasy Miles
Leg 3:
Distance8.020Time1:05:45.70Pace8:11.98ZoneEasy Miles

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.002.000.0016.00

Fast Running Friend Workout - 2022-01-08 08:59:18
Workout Totals: Distance16.000Time2:03:22.50Pace7:42.66
16 total. Did 12 in the morning with Chad, part with the kids, then 4 more at night after the chess tournament.

Chad and I did a 2 mile tempo run down the canyon. It was slippery, so we struggled to hit our target of 6:10 pace, but we made it - barely - with 12:19.

Jacob did 8, Joseph 6, William and Stephen 5, Matthew 3.

Benjamin did 2+3+1 at about 5:10 pace in Austin. He struggled some with the spasm, but less than usual, so he was happy about it.
 
Leg 1:
Distance12.000Time1:33:44.70Pace7:48.72
With Chad, part with the kids, part with Sarah.
Split 1:Distance4.330Time34:19.20Pace7:55.57ZoneEasy Miles
Cumilative:Distance4.330Time34:19.20Pace7:55.57
Split 2:Distance2.000Time12:19.80Pace6:09.90ZoneThreshold Miles
Cumilative:Distance6.330Time46:39.00Pace7:22.18
Split 3:Distance5.670Time47:05.70Pace8:18.36ZoneEasy Miles
Cumilative:Distance12.000Time1:33:44.70Pace7:48.72
 
Leg 2:
Distance4.000Time29:37.80Pace7:24.45ZoneEasy Miles
Alone.

Amoji 3 Miles: 12.00
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. Our ward, then the Russian branch.

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 - 2022-01-10 08:14:29
Workout Totals: Distance12.000Time1:31:47.50Pace7:38.96
12 total. With Joseph and Jacob starting their second semester, I decided to not give them scheduled workouts for the next few weeks, but instead just run a mild 2 mile tempo down the canyon in the middle of each run. Joseph had a side ache and made it only to 0.5. Jacob and I finished the run in 12:12 splitting 6:10, 6:02.

Otherwise, easy runs, usual distances.
Leg 1:
Distance8.000Time59:57.10Pace7:29.64
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:25.50Pace8:00.37ZoneEasy Miles
Cumilative:Distance4.050Time32:25.50Pace8:00.37
Split 2:Distance2.000Time12:12.70Pace6:06.35ZoneThreshold Miles
Cumilative:Distance6.050Time44:38.20Pace7:22.68
Split 3:Distance1.950Time15:18.90Pace7:51.23ZoneEasy Miles
Cumilative:Distance8.000Time59:57.10Pace7:29.64
 
Leg 2:
Distance4.000Time31:50.40Pace7:57.60ZoneEasy Miles
With William, Stephen, and Matthew.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-11 08:18:45
Workout Totals: Distance12.000Time1:31:24.90Pace7:37.08
12 total. Repeat of yesterday, including Joseph not being able to handle the tempo. Except there was no side ache this time. Jacob and I did 12:09 with 6:11, 5:58.
Leg 1:
Distance8.000Time59:43.10Pace7:27.89
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:00.50Pace7:54.20ZoneEasy Miles
Cumilative:Distance4.050Time32:00.50Pace7:54.20
Split 2:Distance2.000Time12:09.40Pace6:04.70ZoneThreshold Miles
Cumilative:Distance6.050Time44:09.90Pace7:18.00
Split 3:Distance1.950Time15:33.20Pace7:58.56ZoneEasy Miles
Cumilative:Distance8.000Time59:43.10Pace7:27.89
 
Leg 2:
Distance4.000Time31:41.80Pace7:55.45ZoneEasy Miles
With William, Stephen, and Matthew.

Amoji 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 - 2022-01-12 08:21:52
Workout Totals: Distance12.000Time1:31:39.10Pace7:38.26
12 total with a 2 mile tempo. I told Joseph to run it at 6:40 pace, but he would not even start it. Jacob and I did 12:01 with the splits of 6:05, 5:56.

Benjamin did 2x5 K on a new course he measured in Austin - 16:25, 15:56.

Otherwise, easy pace, usual distances.
Leg 1:
Distance8.000Time59:56.20Pace7:29.52
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:54.30Pace8:07.48ZoneEasy Miles
Cumilative:Distance4.050Time32:54.30Pace8:07.48
Split 2:Distance2.000Time12:01.40Pace6:00.70ZoneEasy Miles
Cumilative:Distance6.050Time44:55.70Pace7:25.57
Split 3:Distance1.950Time15:00.50Pace7:41.79ZoneEasy Miles
Cumilative:Distance8.000Time59:56.20Pace7:29.52
 
Leg 2:
Distance4.000Time31:42.90Pace7:55.73ZoneEasy Miles
With Matthew.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-13 08:18:18
Workout Totals: Distance12.000Time1:33:07.10Pace7:45.59
Did the same weekday run. 12 total. Joseph was able to do the tempo today in 12:37 splitting 6:31, 6:06. Jacob and I ran alongside. I was happy about that. He finally completed something. Usual distances, easy pace for everybody otherwise.
Leg 1:
Distance8.000Time1:01:18.40Pace7:39.80
With Joseph and Jacob.
Split 1:Distance4.050Time32:44.50Pace8:05.06ZoneEasy Miles
Cumilative:Distance4.050Time32:44.50Pace8:05.06
Split 2:Distance2.000Time12:37.10Pace6:18.55ZoneThreshold Miles
Cumilative:Distance6.050Time45:21.60Pace7:29.85
Split 3:Distance1.950Time15:56.80Pace8:10.67ZoneEasy Miles
Cumilative:Distance8.000Time1:01:18.40Pace7:39.80
Leg 2:
Distance4.000Time31:48.70Pace7:57.18ZoneEasy Miles
With William, Stephen, and Matthew.

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

Fast Running Friend Workout - 2022-01-14 13:15:55
Workout Totals: Distance12.000Time1:28:18.20Pace7:21.52
12 total for me. Joseph and Jacob did not have their morning class, so this gave us a chance to sneak in a tempo run. We did the rabbit chase. Joseph paced Matthew. The targets were Matthew 20:00, William 19:00, myself 18:30, Jacob 16:30. The actual times were Matthew 19:38, William 19:40, myself 18:06, and Jacob 16:17. We had a bit of headwind. I started too fast - 5:52, then I started feeling something in the hamstring, and also caught up to William. So I eased off hoping he would go with me, but he did not. But then partly because of fatigue, partly because of concern for the hamstring, I ran 6:10. Then I sped up to 6:04 in the last mile as I was catching up to Joseph and Matthew. Jacob ran 5:23, 5:25, 5:29, which I thought was a good result.

I was happy that I was able to run a low 18:00, but not happy that I irritated the hamstring tendon by the knee on the right. So I had to stop to stretch and massage a few times. Probably from getting too excited in the first mile of the tempo after only 1 mile warmup.
Leg 1:
Distance0.980Time8:26.30Pace8:36.63ZoneEasy Miles
Leg 2:
Distance3.000Time18:06.30Pace6:02.10ZoneEasy Miles
Leg 3:
Distance8.020Time1:01:45.60Pace7:42.04ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2022-01-15 16:46:22
Workout Totals: Distance8.000Time1:02:52.10Pace7:51.51
Had a problem with a flared up hamstring tendon, so ran only 8 miles. Jacob did 12. Other kids rad their regular distances. Benjamin did 7.5 K + 5 K on his new course. It was very windy so the pace was slower, but he still did 25:28 on the 7.5 K and 16:33 on the 5 K.
Leg 1:
Distance8.000Time1:02:52.10Pace7:51.51ZoneEasy Miles

Amoji 3 Miles: 8.00
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. Zoom church as a precaution.

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 - 2022-01-17 15:09:46
Workout Totals: Distance12.000Time1:33:33.60Pace7:47.80
12 total. The hamstring tendon felt better, though not 100%. Did a mild tempo, tried to keep the tendon tension under control. Did 12:14 for 2 miles. Joseph and Jacob picked it up at the end and sped up all the way to 73 last quarter and finished in 11:51. This was Joseph's best run in the last month or so. I was very happy.

William got sick and ran only a couple of miles. Matthew has sore legs from playing yesterday and suffered on the run today. I need to explain to him that one way you can tell you keep the Sabbath day holy is if your legs are not sore afterwards :-)
Leg 1:
Distance8.000Time59:55.60Pace7:29.45
With Joseph and Jacob.
Split 1:Distance4.110Time31:51.50Pace7:45.09ZoneEasy Miles
Cumilative:Distance4.110Time31:51.50Pace7:45.09
Split 2:Distance2.000Time12:14.80Pace6:07.40ZoneThreshold Miles
Cumilative:Distance6.110Time44:06.30Pace7:13.11
Split 3:Distance1.890Time15:49.30Pace8:22.28ZoneEasy Miles
Cumilative:Distance8.000Time59:55.60Pace7:29.45
 
Leg 2:
Distance4.000Time33:38.00Pace8:24.50ZoneEasy Miles
With Matthew.

Amoji 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 - 2022-01-18 17:19:02
Workout Totals: Distance12.000Time1:35:09.40Pace7:55.78
12 total. Easy pace, usual distances for everyone except Joseph and William. Joseph did 2 miles. William tried to run, but could go only 200 meters.
Leg 1:
Distance4.000Time33:13.50Pace8:18.38ZoneEasy Miles
With Matthew and Jacob.
Leg 2:
Distance4.000Time31:58.30Pace7:59.57ZoneEasy Miles
With Jacob.
Leg 3:
Distance4.000Time29:57.60Pace7:29.40ZoneEasy Miles
Alone.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-19 16:57:07
Workout Totals: Distance12.000Time1:31:53.60Pace7:39.47
12 total. Did 2 mile tempo in the dark down the canyon in 12:06 (6:06, 6:00). Felt better than I expected. Runny nose was bothering me, I thought it would slow me down more. The hamstring behaved today, at least at slower speeds.

Wore new shoes today. Trying Lopsie Sports Sandals I got from Walmart online. They are very similar to Crocs. I liked them.

William felt better, ran 2 miles at 8:00 pace. Joseph jogged a mile. Jacob felt some strange fatigue, so he ran only 4 miles as a precaution.
Leg 1:
Distance4.000Time33:08.50Pace8:17.12ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time58:45.10Pace7:20.64
Alone.
Split 1:Distance4.050Time31:00.90Pace7:39.48ZoneEasy Miles
Cumilative:Distance4.050Time31:00.90Pace7:39.48
Split 2:Distance2.000Time12:06.60Pace6:03.30ZoneThreshold Miles
Cumilative:Distance6.050Time43:07.50Pace7:07.69
Split 3:Distance1.950Time15:37.60Pace8:00.82ZoneEasy Miles
Cumilative:Distance8.000Time58:45.10Pace7:20.64
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-20 16:57:38
Workout Totals: Distance12.000Time1:34:48.60Pace7:54.05
12 total. Did the 2 mile tempo down the canyon in 12:15 in the dark again. Felt more tired today, so held back. The splits were 6:10, 6:05.

Jacob is back to full distance. William did 2 miles, but was feeling worse than yesterday. Joseph did 1 mile. He got tested for COVID and he has it. William probably has it as well.
Leg 1:
Distance4.000Time33:02.50Pace8:15.62ZoneEasy Miles
With Stephen, Matthew, and Jacob.
Leg 2:
Distance8.000Time1:01:46.10Pace7:43.26
Part with William and Jacob, part alone.
Split 1:Distance4.050Time33:08.20Pace8:10.91ZoneEasy Miles
Cumilative:Distance4.050Time33:08.20Pace8:10.91
Split 2:Distance2.000Time12:15.50Pace6:07.75ZoneThreshold Miles
Cumilative:Distance6.050Time45:23.70Pace7:30.20
Split 3:Distance1.950Time16:22.40Pace8:23.79ZoneEasy Miles
Cumilative:Distance8.000Time1:01:46.10Pace7:43.26
 

Lopsie Sports Sandals 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 - 2022-01-21 12:24:20
Workout Totals: Distance12.000Time1:34:46.50Pace7:53.88
12 total. Usual distances for those who are healthy, easy pace. Joseph was able to run 2 miles. William did just 1.
Leg 1:
Distance8.000Time1:02:51.30Pace7:51.41ZoneEasy Miles
With Jacob, part with William.
Leg 2:
Distance4.000Time31:55.20Pace7:58.80ZoneEasy Miles
With Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Salt Lake Track Club Winter Series 5K (3.107 Miles) 00:19:31, Place overall: 31, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.880.000.003.1110.99

Fast Running Friend Workout - 2022-01-22 09:24:57
Workout Totals: Distance10.982Time1:29:29.90Pace8:08.97
SLC Track Club Winter Series 5K, 19:31, 31st overall. Jacob got 17:31, Matthew got a PR of 20:38, and Stephen ran 22:50. Joseph and William did not run as they were still sick and contageous.

My splits were 6:07, 6:19, 6:27, and then some semblance of a kick in 39 for the last 0.107. The hamstring was sending me signals during the race, and hurt bad enough afterwards that could not run much faster than 9 afterwards, and decided to do only 10 total today.

But in addition to the hamstring, I still have some issue with speed endurance. I slowed down a lot in the second half of the race, and was not feeling good. Some of it might have been from the hamstring. Need to figure out how to regain the strength. The hamstring is proving to be a challenge as it flares up when I tried to push in workouts.
Leg 1:
Distance3.362Time26:54.00Pace8:00.07ZoneEasy Miles
Warm-up with Jacob, part with Stephen and Matthew.
Leg 2:
Distance3.520Time22:50.80Pace6:29.43
Race + Stephen and Matthew's times.
Split 1:Distance3.107Time19:32.60Pace6:17.41ZoneVO2 Max Miles
Cumilative:Distance3.107Time19:32.60Pace6:17.41
Split 2:Distance0.138Time1:06.30Pace8:00.43ZoneEasy Miles
Cumilative:Distance3.245Time20:38.90Pace6:21.79
Split 3:Distance0.275Time2:11.90Pace7:59.64ZoneEasy Miles
Cumilative:Distance3.520Time22:50.80Pace6:29.43
 
Leg 3:
Distance2.100Time19:15.70Pace9:10.33ZoneEasy Miles
With Jacob.
Leg 4:
Distance0.500Time4:32.90Pace9:05.80ZoneEasy Miles
With William, Jacob, and Bella.
Leg 5:
Distance1.500Time15:56.50Pace10:37.67ZoneEasy Miles
With Mary, part with Jacob and William.

Lopsie Sports Sandals Miles: 10.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

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

Fast Running Friend Workout - 2022-01-24 08:19:16
Workout Totals: Distance12.000Time1:34:45.30Pace7:53.78
12 total. Easy runs for everybody, usual distances for the ones who are healthy. Joseph and William are still on reduced mileage. Taking a break from tempo runs and doing deadlifts to strengthen the glutes and the hamstrings. Also icing the hamstring.
Leg 1:
Distance8.000Time1:02:56.90Pace7:52.11ZoneEasy Miles
With Jacob, part with Joseph.
Leg 2:
Distance4.000Time31:48.40Pace7:57.10ZoneEasy Miles
With Matthew, part with Stephen.

Lopsie Sports Sandals 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 - 2022-01-25 08:23:27
Workout Totals: Distance12.000Time1:34:22.10Pace7:51.84
12 total. Repeat of yesterday. Joseph is doing 4 miles a day, William 3. Otherwise usual distances.
Leg 1:
Distance8.000Time1:02:51.10Pace7:51.39ZoneEasy Miles
With Jacob, part with Joseph.
Leg 2:
Distance4.000Time31:31.00Pace7:52.75ZoneEasy Miles
With Matthew, part with William and Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-26 08:24:42
Workout Totals: Distance12.000Time1:32:40.10Pace7:43.34
12 total. Back to the daily 2 mile tempo. Decided to do it completely by feel without looking at the watch except with 100 meters to go just to make sure I have an idea of the time in case the button press at the finish goes wrong. Got 12:19. Jacob did it just ahead of me in 12:14. For some reason he was scared to go too fast when he did not have intermediate splits.

The hamstring bothered me a little.

Joseph did 4 miles, William 3, everybody else their usual distances. Benjamin did 5 K on his course in 16:42. He got a quad spasm again at the end.
Leg 1:
Distance8.000Time1:00:53.40Pace7:36.68
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:26.80Pace8:00.69ZoneEasy Miles
Cumilative:Distance4.050Time32:26.80Pace8:00.69
Split 2:Distance2.000Time12:19.50Pace6:09.75ZoneThreshold Miles
Cumilative:Distance6.050Time44:46.30Pace7:24.02
Split 3:Distance1.950Time16:07.10Pace8:15.95ZoneEasy Miles
Cumilative:Distance8.000Time1:00:53.40Pace7:36.68
 
Leg 2:
Distance4.000Time31:46.70Pace7:56.68ZoneEasy Miles
With Matthew, part with William and Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-27 08:31:23
Workout Totals: Distance12.000Time1:31:09.60Pace7:35.80
12 total. Repeat of yesterday, except both Jacob and I were faster on the tempo run. He got 11:32, and I got 12:05. The good news is I thought I was headed maybe for 12:15. Joseph moved up to 5 miles. William still at 3, but he was able to run 24:02, earlier he was averaging closer to 8:30.
Leg 1:
Distance8.000Time59:43.20Pace7:27.90
Split 1:Distance4.050Time32:12.20Pace7:57.09ZoneEasy Miles
Cumilative:Distance4.050Time32:12.20Pace7:57.09
Split 2:Distance2.000Time12:05.40Pace6:02.70ZoneThreshold Miles
Cumilative:Distance6.050Time44:17.60Pace7:19.27
Split 3:Distance1.950Time15:25.60Pace7:54.67ZoneEasy Miles
Cumilative:Distance8.000Time59:43.20Pace7:27.90
 
Leg 2:
Distance4.000Time31:26.40Pace7:51.60ZoneEasy Miles
With Matthew, part with William.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.002.000.0012.05

Fast Running Friend Workout - 2022-01-28 08:30:26
Workout Totals: Distance12.050Time1:31:10.90Pace7:34.02
12 total. Repeat of yesterday. Did 12:12 on the tempo, Jacob got 11:41. Felt sluggish, somewhat. Starting to get used to the idea of running by feel.
Leg 1:
Distance8.050Time59:57.10Pace7:26.84
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:28.60Pace8:01.14ZoneEasy Miles
Cumilative:Distance4.050Time32:28.60Pace8:01.14
Split 2:Distance2.000Time12:12.10Pace6:06.05ZoneThreshold Miles
Cumilative:Distance6.050Time44:40.70Pace7:23.09
Split 3:Distance2.000Time15:16.40Pace7:38.20ZoneEasy Miles
Cumilative:Distance8.050Time59:57.10Pace7:26.84
 
Leg 2:
Distance4.000Time31:13.80Pace7:48.45ZoneEasy Miles
With Matthew, part with William and Stephen.

Lopsie Sports Sandals Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.006.000.0016.00

Fast Running Friend Workout - 2022-01-29 09:10:15
Workout Totals: Distance16.000Time2:00:34.30Pace7:32.14
16 total. Did a 6 mile tempo run with Chad. 4 down, 1 up, 1 back down. Ran the first 4 completely by feel. Was surprised to see 24:40, thought it would be maybe 25:20. However, the next mile was the time to pay our dues - uphill and into a headwind. We ran 7:05. Then turned around and did 6:05, but the first quarter was 96 as it was hard to recover from the 180 turn.

I was happy with how it went. Maybe the deadlifts did something for me.

Jacob had a good run as well. He had 22:51 at 4, then 6:40 for the uphill windy mile, then 5:40 coming back down with 35:11 total.

Benjamin struggled today with the spams again, but was able to do 7.5 K in 25:22 + 2.5 K in 8:16.

Joseph did 6, William 3, Stephen and Matthew 5, Mary 1, Bella 0.5, Leigha 200 meters.

Sarah did her usual 6 miles.
Leg 1:
Distance3.870Time31:55.70Pace8:15.01ZoneEasy Miles
Warm-up with Chad and Jacob.
Leg 2:
Distance6.000Time37:50.90Pace6:18.48ZoneThreshold Miles
Tempo with Chad.
Leg 3:
Distance6.130Time50:47.70Pace8:17.18ZoneEasy Miles
Cool-down distance with Chad, part with Jacob, part with Tris.

Lopsie Sports Sandals 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 our ward and then to the Russian branch.

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 - 2022-01-31 08:30:06
Workout Totals: Distance12.000Time1:31:34.10Pace7:37.84
12 total, Joseph did 6, William 4, Stephen 5, Matthew 4, Sarah 6, Mary 1.5, Bella 0.5, Leigha 200 meters.

Jacob and I did our usual 2 mile tempo without splits, he got 11:47, I got 12:03.
Leg 1:
Distance8.000Time59:55.00Pace7:29.38
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:31.60Pace8:01.88ZoneEasy Miles
Cumilative:Distance4.050Time32:31.60Pace8:01.88
Split 2:Distance2.000Time12:03.20Pace6:01.60ZoneThreshold Miles
Cumilative:Distance6.050Time44:34.80Pace7:22.12
Split 3:Distance1.950Time15:20.20Pace7:51.90ZoneEasy Miles
Cumilative:Distance8.000Time59:55.00Pace7:29.38
 
Leg 2:
Distance4.000Time31:39.10Pace7:54.77ZoneEasy Miles
With William and Matthew, part with Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-02-01 08:28:26
Workout Totals: Distance12.000Time1:31:21.20Pace7:36.77
12 total. More or less a repeat of yesterday. Joseph moved up to 7, Jacob did the tempo with me, and timed me without telling me the splits. Turned out I was sluggish in the first mile (6:13), but then sped up in the second (6:00).
Leg 1:
Distance8.000Time59:58.70Pace7:29.84
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:06.30Pace7:55.63ZoneEasy Miles
Cumilative:Distance4.050Time32:06.30Pace7:55.63
Split 2:Distance2.000Time12:13.60Pace6:06.80ZoneThreshold Miles
Cumilative:Distance6.050Time44:19.90Pace7:19.65
Split 3:Distance1.950Time15:38.80Pace8:01.44ZoneEasy Miles
Cumilative:Distance8.000Time59:58.70Pace7:29.84
 
Leg 2:
Distance4.000Time31:22.50Pace7:50.62ZoneEasy Miles
With Matthew and William, part with Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-02-02 08:31:41
Workout Totals: Distance12.000Time1:30:27.30Pace7:32.28
12 total. Joseph is still at 7. Usual distances for everybody else. Jacob and I did our no splits 2 mile tempo. He stayed with me and timed my splits without telling me. It was 6:05, 6:02.

I got the massage tool for Benjamin from Costco. He used it and it seemed to do something. He did 4x1 mile on the road starting out in 4:58 and finishing in 4:40.
Leg 1:
Distance4.110Time32:58.30Pace8:01.34ZoneEasy Miles
With Jacob, part with Joseph.
Leg 2:
Distance3.890Time26:48.00Pace6:53.37
With Jacob.
Split 1:Distance2.000Time12:07.90Pace6:03.95ZoneThreshold Miles
Cumilative:Distance2.000Time12:07.90Pace6:03.95
Split 2:Distance1.890Time14:40.10Pace7:45.66ZoneEasy Miles
Cumilative:Distance3.890Time26:48.00Pace6:53.37
 
Leg 3:
Distance4.000Time30:41.00Pace7:40.25ZoneEasy Miles
With William and Matthew, part with Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-02-03 15:50:55
Workout Totals: Distance12.000Time1:31:33.90Pace7:37.82
12 total. Ran in the afternoon. Usual distances for everybody except Joseph who is still at 7. Jacob and I did our usual tempo. He got 11:26, I had 11:58 - my first time under 12:00 in this tempo.

Benjamin moved to 12 at once instead of 9+3. He did his mile pickup around 5:00.
 
Leg 1:
Distance4.000Time31:37.20Pace7:54.30ZoneEasy Miles
Leg 2:
Distance8.000Time59:56.70Pace7:29.59
Split 1:Distance4.050Time32:12.50Pace7:57.16ZoneEasy Miles
Cumilative:Distance4.050Time32:12.50Pace7:57.16
Split 2:Distance2.000Time11:58.50Pace5:59.25ZoneThreshold Miles
Cumilative:Distance6.050Time44:11.00Pace7:18.18
Split 3:Distance1.950Time15:45.70Pace8:04.97ZoneEasy Miles
Cumilative:Distance8.000Time59:56.70Pace7:29.59
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

Fast Running Friend Workout - 2022-02-04 15:51:23
Workout Totals: Distance12.000Time1:32:02.20Pace7:40.18
12 total. Jacob did 8, Joseph 7, Stephen 6 - easy pace. I paced William and Matthew. We did a 3 mile tempo down the canyon in 19:36 (6:34, 6:35, 6:27). Benjamin did the usual 5 with a mile pickup in 4:58. Sarah did 4, Mary 1.5, Bella 0.5, Leigha 200 meters.
Leg 1:
Distance0.980Time8:18.60Pace8:28.78ZoneEasy Miles
Leg 2:
Distance3.000Time19:36.00Pace6:32.00ZoneMarathon Pace Miles
Leg 3:
Distance2.020Time17:40.00Pace8:44.75ZoneEasy Miles
Leg 4:
Distance6.000Time46:27.60Pace7:44.60ZoneEasy Miles

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.006.000.0016.00

Fast Running Friend Workout - 2022-02-05 09:01:22
Workout Totals: Distance16.000Time1:59:03.80Pace7:26.49
16 total. Last big workout before the Phoenix half. Woke up early to talk to Felix after his race in Nairobi. He ran 14:41 5000 in the Kenya Athletics meet in a $5 Kenyan street version of Crocs. The race got delayed, so he did not start until 3 pm. And it was 30 F + 5400 elevation. He is racing again in 2 weeks in Kisumu, the stadium is at only 3860 feet, so hopefully we will see a better result.

Chad, Jacob, and I did a 6 mile tempo like last week, except we started higher up, and ran only 0.5 back, so 5 down, 0.5 up, 0.5 down. Our split at 4 miles was a bit slower - 24:54. Some of it was because of the snow sections, some because I was tired from waking up early. That part was completely by feel, no splits. Then we ran 6:11, then 3:24 up, and 2:58 down, total of 37:27.

Jacob had 29:00 at 5 miles, then 3:15 up and 3:08 down, total of 35:23. He was struggling in the last mile.

Benjamin did 7.5 K in 25:04, followed up 5 K in 16:21, if I remember right.

Easy pace for everybody else.
Leg 1:
Distance2.480Time20:14.50Pace8:09.72ZoneEasy Miles
With Chad and Jacob.
Leg 2:
Distance6.000Time37:27.10Pace6:14.52ZoneThreshold Miles
With Chad.
Leg 3:
Distance7.520Time1:01:22.20Pace8:09.65ZoneEasy Miles
With Chad, part with Jacob.

Lopsie Sports Sandals 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 - our ward, then the Russian branch. Fast Sunday.

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

Fast Running Friend Workout - 2022-02-07 08:38:17
Workout Totals: Distance12.000Time1:33:05.50Pace7:45.46
12 total, easy pace, usual distances for everybody.
Leg 1:
Distance8.000Time1:01:37.20Pace7:42.15ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance4.000Time31:28.30Pace7:52.07ZoneEasy Miles
With William and Matthew, part with Stephen.

Lopsie Sports Sandals 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 - 2022-02-08 08:36:52
Workout Totals: Distance12.000Time1:33:01.20Pace7:45.10
12 total, easy pace, usual distances for everybody.
Leg 1:
Distance8.000Time1:01:34.60Pace7:41.82ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance4.000Time31:26.60Pace7:51.65ZoneEasy Miles
With William and Matthew, part with Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

Fast Running Friend Workout - 2022-02-09 08:41:34
Workout Totals: Distance10.000Time1:17:36.30Pace7:45.63
10 total, start of the taper for the Mesa Half. Joseph and Jacob did 6, William, Stephen, and Matthew did their usual 4. Joseph, Jacob, and I did a mile pickup in 6:09. Joseph set the pace.

Benjamin did a 5 K tempo on his loop course in 16:16.
Leg 1:
Distance6.000Time46:15.80Pace7:42.63
With Joseph and Jacob.
Split 1:Distance2.000Time15:42.10Pace7:51.05ZoneEasy Miles
Cumilative:Distance2.000Time15:42.10Pace7:51.05
Split 2:Distance1.000Time6:09.40Pace6:09.40ZoneThreshold Miles
Cumilative:Distance3.000Time21:51.50Pace7:17.17
Split 3:Distance3.000Time24:24.30Pace8:08.10ZoneEasy Miles
Cumilative:Distance6.000Time46:15.80Pace7:42.63
 
Leg 2:
Distance4.000Time31:20.50Pace7:50.12ZoneEasy Miles
With William and Matthew, part with Stephen.

Lopsie Sports Sandals Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.130.000.000.008.13

Fast Running Friend Workout - 2022-02-10 10:52:31
Workout Totals: Distance8.130Time1:02:31.30Pace7:41.41
8 total in St. George on the way to Mesa, taper continues. Joseph and Jacob did 4, William, Stephen and Matthew 3.
Leg 1:
Distance0.500Time4:21.90Pace8:43.80ZoneEasy Miles
With Bella, Joseph, Jacob, William, Stephen and Matthew.
Leg 2:
Distance1.500Time12:09.10Pace8:06.07ZoneEasy Miles
With Mary, Joseph, Jacob, William, Stephen and Matthew.
Leg 3:
Distance0.130Time1:34.80Pace12:09.23ZoneEasy Miles
With Leigha and a few other kids.
Leg 4:
Distance6.000Time44:25.50Pace7:24.25ZoneEasy Miles
Part with Joseph and Jacob, part alone.

Lopsie Sports Sandals Miles: 8.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Tapering in Mesa. Ran 6 with Benjamina, part with all of the kids excepts the ones that were not with us - which would be everybody except Jenny and Julia.

Lopsie Sports Sandals Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Mesa Half Marathon (13.109 Miles) 01:22:45, Place overall: 110, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.860.0013.110.0015.97

Fast Running Friend Workout - 2022-02-12 06:07:43
Workout Totals: Distance15.964Time1:46:08.40Pace6:38.92
Mesa Half, 1:22:45, 110th overall, 3rd in 45-49.

Kept up sub-6:10 average in the first 5 miles, then slowed down to 6:20, then really slowed down around 8 and 9 miles, but then found a bit of juice in the last 3 miles. The speed is better than it was two weeks ago, but still need to work on endurance.

Benjamin decided to start out slower to see if he would be able to avoid the spasm problem. It did not work. He ran the early miles at 5:30 pace, and then the spasm came around 4 miles like it usually does. He slowed down to 5:40-5:50. At 8 miles he had 44:32. Then all of sudden he started loosening up, and ran the next 2 miles in 10:34. And then he loosened up even more and ran the last 5 K in 15:44, 5:03 average finishing in 1:10:50 in 27th place. So we learned something - when he gets a spasm, he should just keep running and it may go away. My working theory is that he has some antagonist muscle that for some odd reason engages and works against him causing the spasm. Then it fatigues, and he loosens up, and can run. If that is the case, then how do we make this antagonist not engage at all?

Jacob ran the first 5 miles in 29:00 at a fairly even pace, then slowed down to 6:10, then even 6:30. He had 1:00:06 at 10 miles, and then the last 5 K was 19:09 and he finished with a PR of 1:19:15 in 77th place.

Joseph, William, Stephen, and Matthew ran in the 10 K. Results:

Joseph 38:56
William 42:19
Matthew 43:30
Stephen 43:30

I was happy to see that Joseph and William recovered well enough from COVID to run some kind of respectable time. For Stephen and Matthew this was their first 10 K. Stephen definitely did better than he was doing in the 3 Ks this summer and in cross-country. Matthew ran about what I was expecting based on his recent 5 K.

After the race we drove to St. George and stayed there for the rest of the weekend.
Leg 1:
Distance1.355Time10:50.60Pace8:00.15ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.109Time1:22:48.40Pace6:19.01
Race.
Split 1:Distance2.000Time12:19.80Pace6:09.90ZoneThreshold Miles
Cumilative:Distance2.000Time12:19.80Pace6:09.90
Split 2:Distance1.000Time6:06.70Pace6:06.70ZoneThreshold Miles
Cumilative:Distance3.000Time18:26.50Pace6:08.83
Split 3:Distance1.000Time6:07.60Pace6:07.60ZoneThreshold Miles
Cumilative:Distance4.000Time24:34.10Pace6:08.52
Split 4:Distance1.000Time6:09.50Pace6:09.50ZoneThreshold Miles
Cumilative:Distance5.000Time30:43.60Pace6:08.72
Split 5:Distance2.000Time12:41.40Pace6:20.70ZoneThreshold Miles
Cumilative:Distance7.000Time43:25.00Pace6:12.14
Split 6:Distance1.000Time6:20.30Pace6:20.30ZoneThreshold Miles
Cumilative:Distance8.000Time49:45.30Pace6:13.16
Split 7:Distance1.000Time6:29.50Pace6:29.50ZoneThreshold Miles
Cumilative:Distance9.000Time56:14.80Pace6:14.98
Split 8:Distance1.000Time6:38.10Pace6:38.10ZoneThreshold Miles
Cumilative:Distance10.000Time1:02:52.90Pace6:17.29
Split 9:Distance1.000Time6:20.50Pace6:20.50ZoneThreshold Miles
Cumilative:Distance11.000Time1:09:13.40Pace6:17.58
Split 10:Distance1.000Time6:28.30Pace6:28.30ZoneThreshold Miles
Cumilative:Distance12.000Time1:15:41.70Pace6:18.47
Split 11:Distance0.970Time6:11.10Pace6:22.58ZoneThreshold Miles
Cumilative:Distance12.970Time1:21:52.80Pace6:18.78
Split 12:Distance0.139Time0:55.60Pace6:40.00ZoneThreshold Miles
Cumilative:Distance13.109Time1:22:48.40Pace6:19.01
 
Leg 3:
Distance0.500Time4:19.40Pace8:38.80ZoneEasy Miles
With Mary and Bella.
Leg 4:
Distance1.000Time8:10.00Pace8:10.00ZoneEasy Miles
With Mary.

Lopsie Sports Sandals Miles: 15.96
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 in St. George. It had a lot more children than our ward or any ward I have attended before.

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 - 2022-02-14 11:53:31
Workout Totals: Distance12.000Time1:34:43.30Pace7:53.61
Easy runs. 12 total. Usual distances for the kids. Ran in St. George.

Benjamin did 12 total with a mile pickup in 5:06.
Leg 1:
Distance0.500Time4:17.10Pace8:34.20ZoneEasy Miles
With Bella, Mary, Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance1.000Time8:49.60Pace8:49.60ZoneEasy Miles
Same company without Bella.
Leg 3:
Distance2.500Time20:05.30Pace8:02.12ZoneEasy Miles
Same company now without Mary.
Leg 4:
Distance4.000Time31:34.10Pace7:53.52ZoneEasy Miles
With Joseph and Jacob.
Leg 5:
Distance4.000Time29:57.20Pace7:29.30ZoneEasy Miles
Alone.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2022-02-15 16:57:07
Workout Totals: Distance12.000Time1:33:00.00Pace7:45.00
12 total for me. Usual distances for the kids. I did a pickup on the hill at the end in 55.9.

Benjamin did only 9, felt tight and tired.
Leg 1:
Distance8.000Time1:03:35.50Pace7:56.94ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance4.000Time29:24.50Pace7:21.12
Alone.
Split 1:Distance3.845Time28:28.60Pace7:24.37ZoneEasy Miles
Cumilative:Distance3.845Time28:28.60Pace7:24.37
Split 2:Distance0.155Time0:55.90Pace6:00.65ZoneVO2 Max Miles
Cumilative:Distance4.000Time29:24.50Pace7:21.12
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.690.002.000.3112.00

Fast Running Friend Workout - 2022-02-16 08:43:20
Workout Totals: Distance8.000Time58:37.30Pace7:19.66
12 total. Did the usual 2 mile tempo with Jacob in 12:27 (he took the splits silently - 6:16, 6:11). Felt sluggish. Did a pickup on the hill in 56.3, then later in the evening did it with William and got 49.4.

Benjamin felt better, did 12 with a mile in 4:53.
Leg 1:
Distance8.000Time58:37.30Pace7:19.66
With Jacob, part with Joseph.
Split 1:Distance4.110Time31:20.40Pace7:37.52ZoneEasy Miles
Cumilative:Distance4.110Time31:20.40Pace7:37.52
Split 2:Distance2.000Time12:27.40Pace6:13.70ZoneThreshold Miles
Cumilative:Distance6.110Time43:47.80Pace7:10.08
Split 3:Distance1.735Time13:53.20Pace8:00.23ZoneEasy Miles
Cumilative:Distance7.845Time57:41.00Pace7:21.17
Split 4:Distance0.155Time0:56.30Pace6:03.23ZoneVO2 Max Miles
Cumilative:Distance8.000Time58:37.30Pace7:19.66
 
Fast Running Friend Workout - 2022-02-16 18:17:45
Workout Totals: Distance4.000Time32:12.30Pace8:03.08
 
Leg 1:
Distance1.500Time12:54.90Pace8:36.60ZoneEasy Miles
With Mary, William, and Stephen.
Leg 2:
Distance2.500Time19:17.40Pace7:42.96
With William.
Split 1:Distance2.345Time18:28.00Pace7:52.49ZoneEasy Miles
Cumilative:Distance2.345Time18:28.00Pace7:52.49
Split 2:Distance0.155Time0:49.40Pace5:18.71ZoneVO2 Max Miles
Cumilative:Distance2.500Time19:17.40Pace7:42.96
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.690.002.000.3112.00

Fast Running Friend Workout - 2022-02-17 08:33:50
Workout Totals: Distance12.000Time1:32:48.00Pace7:44.00
12 total. Did a 2 mile tempo with Jacob in 12:19 (Joseph did the first mile in 6:03). Then we did a pickup on the uphill in 58.0. Later in the evening I paced Matthew to a PR of 51.9 on that same stretch. Also Matthew, Stephen, Mary, Bella, William, and I did uphill bounds on grass.

Felt sluggish in the morning, a bit livelier in the afternoon.
Leg 1:
Distance8.000Time59:09.90Pace7:23.74
With Jacob, part with Joseph.
Split 1:Distance4.050Time31:49.70Pace7:51.53ZoneEasy Miles
Cumilative:Distance4.050Time31:49.70Pace7:51.53
Split 2:Distance2.000Time12:19.20Pace6:09.60ZoneThreshold Miles
Cumilative:Distance6.050Time44:08.90Pace7:17.83
Split 3:Distance1.795Time14:03.00Pace7:49.64ZoneEasy Miles
Cumilative:Distance7.845Time58:11.90Pace7:25.11
Split 4:Distance0.155Time0:58.00Pace6:14.19ZoneVO2 Max Miles
Cumilative:Distance8.000Time59:09.90Pace7:23.74
 
Leg 2:
Distance4.000Time33:38.10Pace8:24.53
With William, Stephen, and Matthew, part with Mary and Bella.
Split 1:Distance3.845Time32:46.20Pace8:31.37ZoneEasy Miles
Cumilative:Distance3.845Time32:46.20Pace8:31.37
Split 2:Distance0.155Time0:51.90Pace5:34.84ZoneVO2 Max Miles
Cumilative:Distance4.000Time33:38.10Pace8:24.53
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.123.000.000.1612.28

Fast Running Friend Workout - 2022-02-18 08:34:12
Workout Totals: Distance12.275Time1:31:25.90Pace7:26.92
12+ total. Paced William, Stephen, and Matthew in a 3 mile down the canyon tempo run in 19:37. Stephen did just the first 2 miles in 13:17. Leigha set a record in 200 meters - 1:17.
Leg 1:
Distance4.000Time29:45.20Pace7:26.30
Part with Joseph and Jacob, part alone.
Split 1:Distance3.845Time28:49.10Pace7:29.70ZoneEasy Miles
Cumilative:Distance3.845Time28:49.10Pace7:29.70
Split 2:Distance0.155Time0:56.10Pace6:01.94ZoneVO2 Max Miles
Cumilative:Distance4.000Time29:45.20Pace7:26.30
 
Leg 2:
Distance0.980Time8:25.40Pace8:35.71ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 3:
Distance3.000Time19:37.40Pace6:32.47ZoneMarathon Pace Miles
Tempo run with William, Stephen (2 miles), and Matthew.
Leg 4:
Distance2.670Time19:53.10Pace7:26.85ZoneEasy Miles
Alone.
Leg 5:
Distance0.500Time4:28.70Pace8:57.40ZoneEasy Miles
With Bella.
Leg 6:
Distance1.000Time7:58.70Pace7:58.70ZoneEasy Miles
With Mary.
Leg 7:
Distance0.125Time1:17.40Pace10:19.20ZoneEasy Miles
With Leigha.

Lopsie Sports Sandals Miles: 12.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.008.000.0014.50

Fast Running Friend Workout - 2022-02-19 09:13:42
Workout Totals: Distance14.500Time1:45:18.10Pace7:15.73
14.5 total. Chad and I did an 8 mile tempo - 5 down, 1.5 up, 1.5 down in 50:35. Jacob ran with us until the last 1.5, then sped up and finished in 49:54 (8:21 last 1.5). Joseph did the first 5 with us in 31:05.

I had the target of 6:20 in mind for the first 5 miles, but we went faster for the most part except for a couple of quarters around 4 miles when Joseph got the side ache. Then once we turned around I was happy we were able to average sub-7:00 on the uphill. On the way back it took us about half a mile to shift gears, but then we ran 5:54 for the last mile with the last two quarters in 89 and 83.

I was happy with this tempo run for all of us. Other kids ran easy.

Benjamin did 7.5 K in 15:47 + 5 K in 16:50 or so if I remember right. It was windy. He had a spams in the hamstring this time. I got him a device to work on the glut/quad/hamstring strength.

Bella set a record for 0.5 running it in 4:00.
Leg 1:
Distance2.480Time20:11.40Pace8:08.47ZoneEasy Miles
With Chad, Joseph, and Jacob - warm-up.
Leg 2:
Distance8.000Time50:35.10Pace6:19.39ZoneThreshold Miles
Tempo run with Chad - part with Joseph and Jacob.
Leg 3:
Distance3.520Time30:31.20Pace8:40.23ZoneEasy Miles
With Chad.
Leg 4:
Distance0.500Time4:00.40Pace8:00.80ZoneEasy Miles
With Bella. Mary ran ahead a bit.

Lopsie Sports Sandals Miles: 14.50
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 - our ward, then the Russian branch.

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 - 2022-02-21 10:04:31
Workout Totals: Distance12.000Time1:36:55.70Pace8:04.64
12 total. Snowy day. Felt sluggish and unmotivated, but got through the distance. Usual distance for the kids, easy pace.

Benjamin did 12 with a mile pickup in 5:06.
Leg 1:
Distance4.000Time31:54.90Pace7:58.73ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance4.000Time31:51.60Pace7:57.90ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance0.500Time4:43.30Pace9:26.60ZoneEasy Miles
With William, Stephen, and Bella.
Leg 4:
Distance1.500Time13:17.70Pace8:51.80ZoneEasy Miles
With William, Stephen, and Mary.
Leg 5:
Distance2.000Time15:08.20Pace7:34.10ZoneEasy Miles
Alone.

Lopsie Sports Sandals 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 - 2022-02-22 08:46:02
Workout Totals: Distance12.000Time1:37:55.60Pace8:09.63
12 total, easy pace, usual distances. We got a good amount of snow, so the paces were slower.

Benjamin did 12 with a mile pickup in 4:55.
Leg 1:
Distance6.000Time49:57.20Pace8:19.53ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance3.000Time23:29.40Pace7:49.80ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 3:
Distance3.000Time24:29.00Pace8:09.67ZoneEasy Miles
Part with Bella, Mary, William, Stephen, and Matthew, part alone.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.001.5012.00

Fast Running Friend Workout - 2022-02-23 08:46:08
Workout Totals: Distance12.000Time1:37:03.10Pace8:05.26
12 total. It was cold and snowy today. We found a stretch up the hill to do some speedwork. I did 3x0.5 3:10, 3:05, 3:00. Jacob did the first two with me, then the last one in 2:35. Joseph was struggling with his back muscles constraining his chest, was not able to do speed, but did 2 in the morning, and then after a massage was able to run 6 more at night.
Leg 1:
Distance7.000Time55:27.00Pace7:55.29
With Joseph(part), and Jacob.
Split 1:Distance1.500Time12:21.90Pace8:14.60ZoneEasy Miles
Cumilative:Distance1.500Time12:21.90Pace8:14.60
Split 2:Distance0.500Time3:10.20Pace6:20.40ZoneVO2 Max Miles
Cumilative:Distance2.000Time15:32.10Pace7:46.05
Split 3:Distance1.000Time8:34.80Pace8:34.80ZoneEasy Miles
Cumilative:Distance3.000Time24:06.90Pace8:02.30
Split 4:Distance0.500Time3:05.60Pace6:11.20ZoneVO2 Max Miles
Cumilative:Distance3.500Time27:12.50Pace7:46.43
Split 5:Distance1.000Time8:29.50Pace8:29.50ZoneEasy Miles
Cumilative:Distance4.500Time35:42.00Pace7:56.00
Split 6:Distance0.500Time3:00.40Pace6:00.80ZoneVO2 Max Miles
Cumilative:Distance5.000Time38:42.40Pace7:44.48
Split 7:Distance2.000Time16:44.60Pace8:22.30ZoneEasy Miles
Cumilative:Distance7.000Time55:27.00Pace7:55.29
 
Leg 2:
Distance0.500Time4:37.60Pace9:15.20ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time8:17.70Pace8:17.70ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 4:
Distance3.500Time28:40.80Pace8:11.66ZoneEasy Miles
With William, Stephen, Matthew, and Joseph.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2022-02-24 07:09:19
Workout Totals: Distance10.000Time1:24:57.50Pace8:29.75
10 total today - tapering for the 15 K on Saturday. Had an early meeting, so had to run earlier in the morning when there was a lot of snow. Kids ran on their own, 6 for Joseph and Jacob, 3 for William, Stephen, and Matthew, usual distances for Mary and Bella.
Leg 1:
Distance10.000Time1:24:57.50Pace8:29.75ZoneEasy Miles
Alone.

Lopsie Sports Sandals Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.120.000.000.006.12

Fast Running Friend Workout - 2022-02-25 15:56:00
Workout Totals: Distance6.125Time49:33.80Pace8:05.52
6 total today, tapering. Joseph, Jacob, William, Stephen, and Matthew tapering as well.
Leg 1:
Distance4.000Time31:15.50Pace7:48.88ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance0.500Time4:02.70Pace8:05.40ZoneEasy Miles
With Bella, Stephen, William, and Matthew.
Leg 3:
Distance1.500Time12:52.10Pace8:34.73ZoneEasy Miles
With Mary, Stephen, William, and Matthew.
Leg 4:
Distance0.125Time1:23.50Pace11:08.00ZoneEasy Miles
With Leigha.

Lopsie Sports Sandals Miles: 6.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.610.009.320.0014.93

Fast Running Friend Workout - 2022-02-26 08:36:25
Workout Totals: Distance14.927Time1:44:25.30Pace6:59.73
Salt Lake Track Club Winter Series 15 K, 58:38, 19th overall, 1st in 45-49. I was happy with the result. I had a hard time sleeping the last couple of nights due to the war in Ukraine, so I was wondering how my adrenal glands would hold today. They did better than I expected. I thought about the people, vivid images and voices from the videos were in my mind, and that gave me the strength to dig deep and push hard. I ran fairly evenly for the first 10 K which I did in 38:43, and then I lost steam, but still was able to run sub-20:00 for the last 5 K.

All of our boys that are at home ran:

Jacob 56:59 - similar experience to mine, except at a faster pace.

Joseph - 1:04:48 - ran the first 2 miles with me, then his chest tightened up and he could barely run after that.

William - 1:07:45, all in all a respectable time considering his struggles lately.

Matthew - 1:08:59 - his first 15 K.

Stephen - DNF after 2 miles, had a mental breakdown overthinking the length of the distance. We still have a lot of work on mental toughness.

Benjamin did a 5 K at 5:20 pace, I think, in the middle of 16. Usual distances for Mary and Bella.
Leg 1:
Distance2.322Time18:34.40Pace7:59.93ZoneEasy Miles
Warm-up.
Leg 2:
Distance10.605Time1:08:59.10Pace6:30.30
Race + pacing Matthew.
Split 1:Distance1.000Time6:16.90Pace6:16.90ZoneThreshold Miles
Cumilative:Distance1.000Time6:16.90Pace6:16.90
Split 2:Distance1.000Time6:10.60Pace6:10.60ZoneThreshold Miles
Cumilative:Distance2.000Time12:27.50Pace6:13.75
Split 3:Distance1.000Time6:16.70Pace6:16.70ZoneThreshold Miles
Cumilative:Distance3.000Time18:44.20Pace6:14.73
Split 4:Distance1.000Time6:14.60Pace6:14.60ZoneThreshold Miles
Cumilative:Distance4.000Time24:58.80Pace6:14.70
Split 5:Distance1.000Time6:15.00Pace6:15.00ZoneThreshold Miles
Cumilative:Distance5.000Time31:13.80Pace6:14.76
Split 6:Distance1.000Time6:11.80Pace6:11.80ZoneThreshold Miles
Cumilative:Distance6.000Time37:25.60Pace6:14.27
Split 7:Distance1.000Time6:26.10Pace6:26.10ZoneThreshold Miles
Cumilative:Distance7.000Time43:51.70Pace6:15.96
Split 8:Distance1.000Time6:27.50Pace6:27.50ZoneThreshold Miles
Cumilative:Distance8.000Time50:19.20Pace6:17.40
Split 9:Distance1.000Time6:23.90Pace6:23.90ZoneThreshold Miles
Cumilative:Distance9.000Time56:43.10Pace6:18.12
Split 10:Distance0.321Time1:58.80Pace6:10.09ZoneThreshold Miles
Cumilative:Distance9.321Time58:41.90Pace6:17.85
Split 11:Distance1.284Time10:17.20Pace8:00.69ZoneEasy Miles
Cumilative:Distance10.605Time1:08:59.10Pace6:30.30
 
Leg 3:
Distance0.500Time4:06.70Pace8:13.40ZoneEasy Miles
With Bella and Stephen.
Leg 4:
Distance1.500Time12:45.10Pace8:30.07ZoneEasy Miles
With Mary and Stephen.

Lopsie Sports Sandals Miles: 14.93
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 our ward and the Russian branch. Fasted for Ukraine.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2022-02-28 08:41:02
Workout Totals: Distance12.125Time1:36:28.60Pace7:57.41
12 total. Usual distances. Bella ran a mile record on the little girl course - 8:17. Splits - 2:05, 2:09, 2:03, 1:59. Otherwise, easy runs, usual distances.
Leg 1:
Distance6.000Time47:29.10Pace7:54.85ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance0.125Time1:21.80Pace10:54.40ZoneEasy Miles
With Leigha
Leg 3:
Distance1.000Time8:17.10Pace8:17.10ZoneEasy Miles
With Bella, William, Stephen and Matthew.
Leg 4:
Distance2.000Time15:59.40Pace7:59.70ZoneEasy Miles
With William, Stephen, and Mary.
Leg 5:
Distance3.000Time23:21.20Pace7:47.07ZoneEasy Miles
Alone.

Lopsie Sports Sandals 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 - 2022-03-01 08:37:10
Workout Totals: Distance12.000Time1:31:24.70Pace7:37.06
12 total. Easy runs for the kids except Mary and Bella. Bella almost beat her record from yesterday with 8:22. Mary ran a PR of 7:27 breaking 7:30 for the first time.
Leg 1:
Distance8.000Time59:54.00Pace7:29.25ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time8:22.00Pace8:22.00ZoneEasy Miles
With William, Stephen, Matthew, Mary, and Bella.
Leg 3:
Distance1.000Time7:27.40Pace7:27.40ZoneEasy Miles
With William, Stephen, Matthew, and Mary.
Leg 4:
Distance2.000Time15:41.30Pace7:50.65ZoneEasy Miles
With Stephen and Matthew.

Lopsie Sports Sandals 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 - 2022-03-02 08:34:31
Workout Totals: Distance12.000Time1:32:25.40Pace7:42.12
12 total. Easy pace, usual distances. Mary moved to 2 miles a day, Bella 1 mile a day.
Leg 1:
Distance8.000Time59:43.60Pace7:27.95ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time7:36.70Pace7:36.70ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 3:
Distance2.000Time16:17.20Pace8:08.60ZoneEasy Miles
With Mary, William, and Stephen.
Leg 4:
Distance1.000Time8:47.90Pace8:47.90ZoneEasy Miles
With Bella, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.850.000.001.1612.01

Fast Running Friend Workout - 2022-03-03 08:38:21
Workout Totals: Distance12.000Time1:32:44.10Pace7:43.68
12 total. Did some pickups - a mile in 5:51 down, and the uphill sprint in 56.1. Jacob did the mile in 5:08. William had a sore throat and a fever, ran only 1 mile.
Leg 1:
Distance8.000Time1:00:00.10Pace7:30.01
With Jacob, part with Joseph.
Split 1:Distance4.730Time37:07.60Pace7:50.95ZoneEasy Miles
Cumilative:Distance4.730Time37:07.60Pace7:50.95
Split 2:Distance1.000Time5:51.60Pace5:51.60ZoneVO2 Max Miles
Cumilative:Distance5.730Time42:59.20Pace7:30.12
Split 3:Distance2.115Time16:04.80Pace7:36.17ZoneEasy Miles
Cumilative:Distance7.845Time59:04.00Pace7:31.75
Split 4:Distance0.155Time0:56.10Pace6:01.94ZoneVO2 Max Miles
Cumilative:Distance8.000Time1:00:00.10Pace7:30.01
 
Leg 2:
Distance1.000Time8:41.70Pace8:41.70ZoneEasy Miles
With Bella, Stephen, William, and Matthew.
Leg 3:
Distance1.000Time8:08.60Pace8:08.60ZoneEasy Miles
With Stephen, Matthew, and Mary.
Leg 4:
Distance2.000Time15:53.70Pace7:56.85ZoneEasy Miles
With Matthew. Do not remember if we had Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.160.000.160.0013.32

Fast Running Friend Workout - 2022-03-04 08:34:02
Workout Totals: Distance13.320Time1:52:08.30Pace8:25.13
13+ total. Stephen's redemption 15 K. He had his fear of distance panic attack almost all the way, but I told him he could run as slow as he wanted as long as he was still running. Then with 1.25 to go I told him that if he broke 1:20 I would give him $3. He sped up to 7:22 for the last mile and got the goal. Otherwise usual distances.
Leg 1:
Distance9.320Time1:19:48.40Pace8:33.78ZoneEasy Miles
With Stephen.
Leg 2:
Distance1.000Time8:47.70Pace8:47.70ZoneEasy Miles
With Matthew, William, and Bella.
Leg 3:
Distance1.000Time7:40.80Pace7:40.80ZoneEasy Miles
With Matthew and Mary.
Leg 4:
Distance2.000Time15:51.40Pace7:55.70
With Matthew.
Split 1:Distance1.845Time14:47.20Pace8:00.87ZoneEasy Miles
Cumilative:Distance1.845Time14:47.20Pace8:00.87
Split 2:Distance0.155Time1:04.20Pace6:54.19ZoneThreshold Miles
Cumilative:Distance2.000Time15:51.40Pace7:55.70
 

Lopsie Sports Sandals Miles: 13.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.003.7515.00

Fast Running Friend Workout - 2022-03-05 10:15:49
Workout Totals: Distance15.000Time1:59:01.70Pace7:56.11
15 total. Did a workout 3x1.25 down 7:28, up 8:10, down 7:27. 0.5 mile jog recovery. Was happy with how it went, though I was hoping for sub-8:00 on the uphill.

Joseph did the first and the last with me. On the last one, he kicked with about 600 meters to go, and got 7:14 for the last interval.

Jacob did the same workout - 6:38, 7:20, 6:38. Everything was great except forth quarter in 95 in the second interval.

Matthew did 6, Stephen 5, Bella 1. Mary asked to run 5 miles uphill to get the car. She had never run more than a 5K before. She did very well finishing in 44:56.

Benjamin did 5x1 mile all sub-5:00 with 1:30 rest.
Leg 1:
Distance1.980Time15:25.50Pace7:47.42ZoneEasy Miles
Warm-up with Joseph and Jacob.
Leg 2:
Distance4.750Time32:14.30Pace6:47.22
Workout.
Split 1:Distance1.250Time7:28.90Pace5:59.12ZoneVO2 Max Miles
Cumilative:Distance1.250Time7:28.90Pace5:59.12
Split 2:Distance0.500Time4:20.40Pace8:40.80ZoneEasy Miles
Cumilative:Distance1.750Time11:49.30Pace6:45.31
Split 3:Distance1.250Time8:10.70Pace6:32.56ZoneVO2 Max Miles
Cumilative:Distance3.000Time20:00.00Pace6:40.00
Split 4:Distance0.500Time4:46.80Pace9:33.60ZoneEasy Miles
Cumilative:Distance3.500Time24:46.80Pace7:04.80
Split 5:Distance1.250Time7:27.50Pace5:58.00ZoneVO2 Max Miles
Cumilative:Distance4.750Time32:14.30Pace6:47.22
 
Leg 3:
Distance2.270Time17:21.80Pace7:38.94ZoneEasy Miles
To the house with Joseph and Jacob.
Leg 4:
Distance1.000Time9:03.80Pace9:03.80ZoneEasy Miles
With Bella and Matthew.
Leg 5:
Distance5.000Time44:56.30Pace8:59.26ZoneEasy Miles
With Mary, Matthew and Stephen.

Lopsie Sports Sandals 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. Our ward, then the Russian branch. Fast Sunday.

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

Fast Running Friend Workout - 2022-03-07 09:48:07
Workout Totals: Distance12.000Time1:34:30.90Pace7:52.57
12 total. Easy pace, usual distances, except for William. He did a mile and a half, still recovering from his cold.
Leg 1:
Distance8.000Time1:01:28.70Pace7:41.09ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time17:04.70Pace8:32.35ZoneEasy Miles
With Mary, Stephen, and Matthew.
Leg 3:
Distance1.000Time9:01.00Pace9:01.00ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 4:
Distance1.000Time6:56.50Pace6:56.50ZoneEasy Miles
With Stephen and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.002.000.0012.02

Fast Running Friend Workout - 2022-03-08 09:37:59
Workout Totals: Distance12.020Time1:37:20.10Pace8:05.87
12 total. Joseph, Jacob, and Matthew did the rabbit chase over 2 miles down the canyon. The gaps were 2:30 for Jacob and 0:30 for Matthew. Jacob's was supposed to be only 2:00, but he miscalculated. In the end Jacob got a PR of 10:20 (5:09, 5:11), Joseph ran 11:39, and Matthew and I ran 12:57.

William did reduced mileage still, I think 2 miles. Stephen did 4, Matthew 5. Otherwise usual distances.
Leg 1:
Distance1.000Time8:17.40Pace8:17.40ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:57.60Pace6:28.80ZoneThreshold Miles
Paced Matthew in the 2 mile rabbit chase.
Leg 3:
Distance2.020Time17:42.00Pace8:45.74ZoneEasy Miles
To the house with Joseph, Jacob, and Matthew.
Leg 4:
Distance2.000Time17:44.10Pace8:52.05ZoneEasy Miles
With Mary.
Leg 5:
Distance1.000Time8:33.10Pace8:33.10ZoneEasy Miles
With Bella.
Leg 6:
Distance4.000Time32:05.90Pace8:01.48ZoneEasy Miles
With Stephen.

Lopsie Sports Sandals Miles: 12.02
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 - 2022-03-09 17:02:09
Workout Totals: Distance12.000Time1:35:58.30Pace7:59.86
12 total. Easy pace, usual distances, except for William who is now up to 3 miles.
Leg 1:
Distance8.000Time1:02:40.00Pace7:50.00ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time16:57.10Pace8:28.55ZoneEasy Miles
With Mary, Stephen, William, and Matthew.
Leg 3:
Distance1.000Time7:52.00Pace7:52.00ZoneEasy Miles
With Stephen and Matthew.
Leg 4:
Distance1.000Time8:29.20Pace8:29.20ZoneEasy Miles
With Stephen, Bella, and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2022-03-10 16:57:48
Workout Totals: Distance12.000Time1:32:25.00Pace7:42.08
12 total. Did a mile pickup in 5:54. Jacob did it in 5:00. Usual distances, easy pace otherwise.
Leg 1:
Distance8.000Time59:59.80Pace7:29.98
With Jacob, part with Joseph.
Split 1:Distance4.730Time36:07.90Pace7:38.33ZoneEasy Miles
Cumilative:Distance4.730Time36:07.90Pace7:38.33
Split 2:Distance1.000Time5:54.50Pace5:54.50ZoneThreshold Miles
Cumilative:Distance5.730Time42:02.40Pace7:20.21
Split 3:Distance2.270Time17:57.40Pace7:54.63ZoneEasy Miles
Cumilative:Distance8.000Time59:59.80Pace7:29.98
 
Leg 2:
Distance2.000Time16:24.70Pace8:12.35ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time8:37.80Pace8:37.80ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 4:
Distance1.000Time7:22.70Pace7:22.70ZoneEasy Miles
With William, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.070.000.000.0012.07

Fast Running Friend Workout - 2022-03-11 16:20:57
Workout Totals: Distance12.070Time1:35:13.40Pace7:53.36
12 total, easy pace, usual distances.
Leg 1:
Distance8.000Time1:02:11.20Pace7:46.40ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time16:59.60Pace8:29.80ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time7:28.90Pace7:28.90ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 4:
Distance1.070Time8:33.70Pace8:00.09ZoneEasy Miles
With Bella, William, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.070.000.002.0016.07

Fast Running Friend Workout - 2022-03-12 09:45:32
Workout Totals: Distance16.070Time2:08:43.00Pace8:00.58
15 total. Did 4x0.5 down the canyon with Joseph 2:48, 2:52, 2:49, 2:46. Jacob did 3x1.25 6:36, 6:36, 6:49 - for some reason struggled on the last one.

Bella ran a mile PR on the little girl course - 8:07.

Benjamin did a 10 K tempo run, first 5 K in 17:03 pacing a friend, then sped up and ran 16:36 for the second half. The spasm was present, but not crippling.
Leg 1:
Distance3.300Time26:42.90Pace8:05.73ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.750Time18:58.10Pace6:53.85
4x0.5 with Joseph.
Split 1:Distance0.500Time2:48.10Pace5:36.20ZoneVO2 Max Miles
Cumilative:Distance0.500Time2:48.10Pace5:36.20
Split 2:Distance0.250Time2:33.60Pace10:14.40ZoneEasy Miles
Cumilative:Distance0.750Time5:21.70Pace7:08.93
Split 3:Distance0.500Time2:52.10Pace5:44.20ZoneVO2 Max Miles
Cumilative:Distance1.250Time8:13.80Pace6:35.04
Split 4:Distance0.250Time2:32.90Pace10:11.60ZoneEasy Miles
Cumilative:Distance1.500Time10:46.70Pace7:11.13
Split 5:Distance0.500Time2:49.90Pace5:39.80ZoneVO2 Max Miles
Cumilative:Distance2.000Time13:36.60Pace6:48.30
Split 6:Distance0.250Time2:35.10Pace10:20.40ZoneEasy Miles
Cumilative:Distance2.250Time16:11.70Pace7:11.87
Split 7:Distance0.500Time2:46.40Pace5:32.80ZoneVO2 Max Miles
Cumilative:Distance2.750Time18:58.10Pace6:53.85
 
Leg 3:
Distance3.020Time24:14.60Pace8:01.66ZoneEasy Miles
With Jacob and Joseph.
Leg 4:
Distance2.000Time17:26.20Pace8:43.10ZoneEasy Miles
With Mary, William, Stephen and Matthew.
Leg 5:
Distance1.000Time8:07.30Pace8:07.30ZoneEasy Miles
With Bella, William, Stephen and Matthew.
Leg 6:
Distance4.000Time33:13.90Pace8:18.48ZoneEasy Miles
With William, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 16.07
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. Our ward, then the Russian branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.850.000.001.1612.01

Fast Running Friend Workout - 2022-03-14 17:08:04
Workout Totals: Distance12.000Time1:33:00.80Pace7:45.07
12 total. Easy runs, usual distances for the kids. I did a mile pickup down the canyon in 5:45, and then the uphill sprint in 53.7.
Leg 1:
Distance2.000Time15:54.60Pace7:57.30ZoneEasy Miles
With William.
Leg 2:
Distance3.000Time23:38.70Pace7:52.90ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 3:
Distance1.000Time8:38.50Pace8:38.50ZoneEasy Miles
With William, Stephen, Matthew, and Bella.
Leg 4:
Distance6.000Time44:49.00Pace7:28.17
Alone.
Split 1:Distance3.050Time24:02.70Pace7:53.02ZoneEasy Miles
Cumilative:Distance3.050Time24:02.70Pace7:53.02
Split 2:Distance1.000Time5:45.90Pace5:45.90ZoneVO2 Max Miles
Cumilative:Distance4.050Time29:48.60Pace7:21.63
Split 3:Distance1.795Time14:06.70Pace7:51.70ZoneEasy Miles
Cumilative:Distance5.845Time43:55.30Pace7:30.86
Split 4:Distance0.155Time0:53.70Pace5:46.45ZoneVO2 Max Miles
Cumilative:Distance6.000Time44:49.00Pace7:28.17
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2022-03-15 17:17:15
Workout Totals: Distance12.000Time1:35:24.70Pace7:57.06
12 total. The boys did a rabbit chase. Matthew ended up winning with 18:58 (PR) - I paced him. Joseph probably would have won, but he forgot what distance he was running. So he did 11:16 for 2 miles (5:40, 5:36), then stopped, then after a while he realized he had another mile, and he ran it in 5:43. Jacob ran 16:02 (5:21, 5:22, 5:19) which is a PR for him.

William was in a bad mood, tried for a mile, then coasted and ended up with 20:00.
Leg 1:
Distance2.000Time17:38.10Pace8:49.05ZoneEasy Miles
With Mary.
Leg 2:
Distance0.980Time8:21.70Pace8:31.94ZoneEasy Miles
Warm-up with the boys.
Leg 3:
Distance3.000Time18:58.20Pace6:19.40ZoneThreshold Miles
Paced Matthew in the rabbit chase.
Leg 4:
Distance6.020Time50:26.70Pace8:22.77ZoneEasy Miles
More distance, part with Joseph and Jacob.

Lopsie Sports Sandals 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 - 2022-03-16 08:37:10
Workout Totals: Distance12.000Time1:36:14.30Pace8:01.19
12 total. Easy pace. Usual distances. William returned to 6 miles a day.
Leg 1:
Distance8.000Time1:03:34.60Pace7:56.82ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time16:50.80Pace8:25.40ZoneEasy Miles
With Mary, Stephen, and Matthew.
Leg 3:
Distance1.000Time8:41.10Pace8:41.10ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 4:
Distance1.000Time7:07.80Pace7:07.80ZoneEasy Miles
With Stephen and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.260.000.000.7512.01

Fast Running Friend Workout - 2022-03-17 08:35:00
Workout Totals: Distance12.010Time1:36:24.60Pace8:01.65
12 total. Did a 0.5 pickup down the canyon. I got 2:41, Joseph got 2:38. Jacob paced us for the first 0.5, then sped up and ran 5:09 for the mile.

Matthew had a cough, did only 2 miles.

Bella ran a mile PR of 8:04 on the little girl course. Otherwise, easy pace, usual distances for the kids.

Benjamin did 8x1 mile starting out at 5:15, and then working up to sub-5:00. The wind made it difficult. He had a spasm, but ran through it. I am cautiously optimistic about the development - he is learning to defy the spasm.
Leg 1:
Distance8.000Time1:03:50.90Pace7:58.86
With Joseph and Jacob.
Split 1:Distance4.730Time38:27.60Pace8:07.86ZoneEasy Miles
Cumilative:Distance4.730Time38:27.60Pace8:07.86
Split 2:Distance0.500Time2:41.50Pace5:23.00ZoneVO2 Max Miles
Cumilative:Distance5.230Time41:09.10Pace7:52.10
Split 3:Distance2.770Time22:41.80Pace8:11.62ZoneEasy Miles
Cumilative:Distance8.000Time1:03:50.90Pace7:58.86
 
Leg 2:
Distance2.000Time17:21.70Pace8:40.85ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time8:04.70Pace8:04.70ZoneEasy Miles
With Bella, William, and Stephen.
Leg 4:
Distance1.010Time7:07.30Pace7:03.07
With Stephen and William.
Split 1:Distance0.760Time5:44.10Pace7:32.76ZoneEasy Miles
Cumilative:Distance0.760Time5:44.10Pace7:32.76
Split 2:Distance0.250Time1:23.20Pace5:32.80ZoneVO2 Max Miles
Cumilative:Distance1.010Time7:07.30Pace7:03.07
 

Lopsie Sports Sandals Miles: 12.01
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 - 2022-03-18 08:34:02
Workout Totals: Distance12.000Time1:35:06.40Pace7:55.53
12 total, did 0.5 pickup with Joseph and Jacob down the canyon in 2:38. Easy pace, usual distances for everybody else otherwise.
Leg 1:
Distance8.000Time1:01:55.40Pace7:44.42
With Joseph and Jacob, part with William.
Split 1:Distance4.480Time35:32.90Pace7:56.09ZoneEasy Miles
Cumilative:Distance4.480Time35:32.90Pace7:56.09
Split 2:Distance0.500Time2:38.70Pace5:17.40ZoneVO2 Max Miles
Cumilative:Distance4.980Time38:11.60Pace7:40.16
Split 3:Distance3.020Time23:43.80Pace7:51.46ZoneEasy Miles
Cumilative:Distance8.000Time1:01:55.40Pace7:44.42
 
Leg 2:
Distance1.000Time7:26.70Pace7:26.70ZoneEasy Miles
With Stephen and Matthew.
Leg 3:
Distance1.000Time8:36.50Pace8:36.50ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 4:
Distance2.000Time17:07.80Pace8:33.90ZoneEasy Miles
With Mary, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.003.7516.05

Fast Running Friend Workout - 2022-03-19 09:22:17
Workout Totals: Distance16.050Time2:02:10.80Pace7:36.75
16 total. Did 3x1.25 down the canyon with Chad and Joseph. Chad and I got 7:24, 7:17, 7:01. Joseph had 6:56 on the last one due to kicking in 74. William did the first one with us. I was happy about 5:33 for the last mile, 2:41 for the last 0.5, and 78 for the last quarter.

Jacob did 6:39, 6:40, 6:36.

Benjamin did a 10 K tempo in 33:00 evenly paced. Got a spasm early on, ran through it. A little bit of progress.

Otherwise, William did 7 with one interval with us, Joseph 9+, Jacob 12, Stephen and Matthew 6, Mary 2, Bella 1.
 
Leg 1:
Distance2.000Time16:23.60Pace8:11.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.250Time35:01.30Pace6:40.25
Workout.
Split 1:Distance1.250Time7:24.60Pace5:55.68ZoneVO2 Max Miles
Cumilative:Distance1.250Time7:24.60Pace5:55.68
Split 2:Distance0.500Time4:40.20Pace9:20.40ZoneEasy Miles
Cumilative:Distance1.750Time12:04.80Pace6:54.17
Split 3:Distance1.250Time7:17.90Pace5:50.32ZoneVO2 Max Miles
Cumilative:Distance3.000Time19:22.70Pace6:27.57
Split 4:Distance1.000Time8:36.70Pace8:36.70ZoneEasy Miles
Cumilative:Distance4.000Time27:59.40Pace6:59.85
Split 5:Distance1.250Time7:01.90Pace5:37.52ZoneVO2 Max Miles
Cumilative:Distance5.250Time35:01.30Pace6:40.25
 
Leg 3:
Distance2.800Time23:34.70Pace8:25.25ZoneEasy Miles
Cool-down.
Leg 4:
Distance1.000Time8:27.00Pace8:27.00ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 5:
Distance2.000Time16:37.20Pace8:18.60ZoneEasy Miles
With Mary, Stephen, and Matthew.
Leg 6:
Distance3.000Time22:07.00Pace7:22.33ZoneEasy Miles
With Stephen and Matthew.

Lopsie Sports Sandals 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. Went to church, our ward, then the Russian branch. Talked to a refugee family from Kyiv.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.560.000.000.5012.06

Fast Running Friend Workout - 2022-03-21 08:35:09
Workout Totals: Distance12.058Time1:35:04.40Pace7:53.08
12 total. Did a pickup for 0.5 down the canyon with Joseph and Jacob in 2:39. Joseph did 2:38. Jacob did the mile in 5:16.

Mary did 3 miles with 7:37 on the track. It was windy. Matthew ran a PR for the 800 in 2:47.6 - I paced him.

Bella had a cough, ran only 0.5. Benjamin did a mile pickup in 5:03.

Usual distances, easy pace otherwise.
Leg 1:
Distance8.000Time1:02:07.90Pace7:45.99
With Joseph and Jacob, part with William.
Split 1:Distance4.480Time35:21.60Pace7:53.57ZoneEasy Miles
Cumilative:Distance4.480Time35:21.60Pace7:53.57
Split 2:Distance0.500Time2:39.70Pace5:19.40ZoneVO2 Max Miles
Cumilative:Distance4.980Time38:01.30Pace7:38.09
Split 3:Distance3.020Time24:06.60Pace7:59.01ZoneEasy Miles
Cumilative:Distance8.000Time1:02:07.90Pace7:45.99
 
Leg 2:
Distance0.500Time4:19.00Pace8:38.00ZoneEasy Miles
With Stephen, Matthew, and Bella.
Leg 3:
Distance1.060Time9:29.70Pace8:57.45ZoneEasy Miles
With Mary, Matthew, and Stephen.
Leg 4:
Distance1.000Time7:37.30Pace7:37.30ZoneEasy Miles
Paced Mary on the track in the mile.
Leg 5:
Distance0.498Time2:47.60Pace5:36.55ZoneEasy Miles
Paced Matthew for 800 PR.
Leg 6:
Distance1.000Time8:42.90Pace8:42.90ZoneEasy Miles
Back to the house with Mary, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.110.000.000.0012.11

Fast Running Friend Workout - 2022-03-22 16:43:36
Workout Totals: Distance12.107Time1:35:55.10Pace7:55.35
Total of 12. Did a rabbit chase. I ran with Stephen, Matthew, and William - we were pacing Matthew, but he was struggling, and ran 19:42. Jacob struggled as well, and ran 16:03. Joseph did well today finishing in 17:17 in spite of a side ache.

Bella was recovering from the cough, and ran only 0.5. Otherwise usual distances.
 
Leg 1:
Distance0.500Time4:16.90Pace8:33.80ZoneEasy Miles
With Bella.
Leg 2:
Distance0.125Time1:26.30Pace11:30.40ZoneEasy Miles
With Leigha
Leg 3:
Distance0.980Time8:53.00Pace9:03.88ZoneEasy Miles
Warm-up.
Leg 4:
Distance3.000Time19:42.00Pace6:34.00ZoneEasy Miles
Pacing Matthew with William and Stephen.
Leg 5:
Distance5.502Time44:19.30Pace8:03.33ZoneEasy Miles
Part with Joseph and Jacob, part alone.
Leg 6:
Distance2.000Time17:17.60Pace8:38.80ZoneEasy Miles
With Mary.

Lopsie Sports Sandals Miles: 12.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-03-23 08:34:59
Workout Totals: Distance12.000Time1:36:53.00Pace8:04.42
12 total. Easy runs, usual distances. Benjamin did 6 mile repeats pacing Noah, the last two were sub-5:00.
Leg 1:
Distance8.000Time1:03:20.50Pace7:55.06ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 2:
Distance1.000Time7:45.00Pace7:45.00ZoneEasy Miles
With Stephen and Matthew.
Leg 3:
Distance1.000Time8:37.30Pace8:37.30ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 4:
Distance2.000Time17:10.20Pace8:35.10ZoneEasy Miles
With Mary, Matthew and Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.020.000.001.0012.02

Fast Running Friend Workout - 2022-03-24 17:09:34
Workout Totals: Distance12.020Time1:37:12.00Pace8:05.19
Total of 12. Jacob did a 3 mile tempo down the canyon. The target was 5:20 pace. He did it on target for the first mile, then just could not run, finished with a 6:14 mile, got 16:59. Joseph ran 5:18, and I managed 5:21. This is my fastest time of the year.

Mary did 3+. Otherwise, easy pace, usual distances.

Benjamin did 3x3000 on the road, 9:30, 9:23, 9:15.
Leg 1:
Distance2.000Time15:53.70Pace7:56.85ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time5:21.50Pace5:21.50ZoneVO2 Max Miles
With Joseph and Jacob.
Leg 3:
Distance4.020Time33:14.20Pace8:16.07ZoneEasy Miles
With Joseph, part with Jacob.
Leg 4:
Distance1.000Time8:39.20Pace8:39.20ZoneEasy Miles
With Bella, Matthew, Stephen, and William.
Leg 5:
Distance4.000Time34:03.40Pace8:30.85ZoneEasy Miles
Part with Matthew, Mary, William, and Stephen.

Lopsie Sports Sandals Miles: 12.02
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 - 2022-03-25 08:39:14
Workout Totals: Distance12.000Time1:35:47.30Pace7:58.94
12 total. Easy runs. Usual distances.
Leg 1:
Distance6.000Time46:36.70Pace7:46.12ZoneEasy Miles
With Joseph, Jacob, and William.
Leg 2:
Distance1.000Time7:41.30Pace7:41.30ZoneEasy Miles
With Stephen and Matthew.
Leg 3:
Distance1.000Time8:45.30Pace8:45.30ZoneEasy Miles
With Stephen, Matthew, and Bella.
Leg 4:
Distance2.000Time17:12.70Pace8:36.35ZoneEasy Miles
With Mary, Stephen, and Matthew.
Leg 5:
Distance2.000Time15:31.30Pace7:45.65ZoneEasy Miles
Alone.

Lopsie Sports Sandals 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 - 2022-03-26 20:53:16
Workout Totals: Distance12.000Time1:35:54.00Pace7:59.50
12 total. Reduced mileage for the kids due to the chess tournament and oncoming cold for Jacob.

Benjamin did 10 K tempo run in 33:15.

Chess tournament results (Utah Elementary School Championship):

Bella 3/5 (1 win, 2 draws, 1 point from a bye), 5th place in the kindergarden division.

Mary 3.5/6 (3 wins, 1 draw), 9th place in 1st grade

Matthew 4/6 (2 wins, 2 draws, 1 point from the opponent not showing up) 12th in 3rd grade

Stephen 3.5/6 (3 wins, 1 draw) 13th in 5th grade

For the first time the Pachev Home School team got a trophy in the elementary school competition - 11th place with 14 points total. They count 5 top scores from each team - we only had 4 players. Next year we will have the full team as Leigha will be joining us.
Leg 1:
Distance1.000Time8:31.90Pace8:31.90ZoneEasy Miles
With Mary, Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance0.500Time4:13.10Pace8:26.20ZoneEasy Miles
Same group, except Mary replaced by Bella.
Leg 3:
Distance2.500Time21:17.00Pace8:30.80ZoneEasy Miles
Same group minus Mary.
Leg 4:
Distance8.000Time1:01:52.00Pace7:44.00ZoneEasy Miles
First mile with Jacob and William, the rest alone.

Lopsie Sports Sandals Miles: 12.00
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. Our local ward, then the Russian branch.

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 - 2022-03-28 17:08:46
Workout Totals: Distance12.000Time1:34:38.80Pace7:53.23
12 total. Jacob had a cold ran only 4 miles. Joseph and I did a pickup for 0.5. He got 2:36, I had 2:37.9 - last 200 was around 36, which I was very happy about.

Benjamin did 12 total with strides. Otherwise, easy runs. William was developing a cold, ran only 4 miles. Easy pace, usual distances otherwise.
Leg 1:
Distance2.000Time16:47.20Pace8:23.60ZoneEasy Miles
With Mary, Stephen, William, Jacob, and Matthew.
Leg 2:
Distance1.000Time8:33.50Pace8:33.50ZoneEasy Miles
With Bella, Stephen, William, Jacob, and Matthew.
Leg 3:
Distance1.000Time7:20.40Pace7:20.40ZoneEasy Miles
With Stephen, William, Jacob, and Matthew.
Leg 4:
Distance8.000Time1:01:57.70Pace7:44.71
With Joseph.
Split 1:Distance4.480Time35:28.80Pace7:55.18ZoneEasy Miles
Cumilative:Distance4.480Time35:28.80Pace7:55.18
Split 2:Distance0.500Time2:37.90Pace5:15.80ZoneVO2 Max Miles
Cumilative:Distance4.980Time38:06.70Pace7:39.18
Split 3:Distance3.020Time23:51.00Pace7:53.84ZoneEasy Miles
Cumilative:Distance8.000Time1:01:57.70Pace7:44.71
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

Fast Running Friend Workout - 2022-03-29 17:10:42
Workout Totals: Distance12.000Time1:34:21.00Pace7:51.75
12 total. Did a pickup with Matthew in 80 for 0.25. Otherwise easy pace, usual distances for the kids except for William and Jacob due to colds. Jacob did 4, William 3.
Leg 1:
Distance2.000Time17:07.90Pace8:33.95ZoneEasy Miles
With Mary, Matthew, Jacob, and Stephen.
Leg 2:
Distance1.000Time8:33.20Pace8:33.20ZoneEasy Miles
With Bella, Matthew, Jacob, and Stephen.
Leg 3:
Distance1.000Time7:02.10Pace7:02.10
With Matthew and Jacob, part with Stephen.
Split 1:Distance0.750Time5:42.00Pace7:36.00ZoneEasy Miles
Cumilative:Distance0.750Time5:42.00Pace7:36.00
Split 2:Distance0.250Time1:20.10Pace5:20.40ZoneVO2 Max Miles
Cumilative:Distance1.000Time7:02.10Pace7:02.10
 
Leg 4:
Distance8.000Time1:01:37.80Pace7:42.23ZoneEasy Miles
With Joseph.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.160.0012.01

Fast Running Friend Workout - 2022-03-30 08:33:41
Workout Totals: Distance12.000Time1:34:15.00Pace7:51.25
12 total for me. Usual distances for the kids except for William (0.5) and Jacob (6) due to a cold. Stephen, Matthew, and I did an uphill pickup.

Benjamin did 8x1 mile starting out in 5:11 and working his way up to 4:47.
Leg 1:
Distance8.000Time1:01:37.70Pace7:42.21ZoneEasy Miles
With Joseph, part with Jacob.
Leg 2:
Distance1.000Time8:37.70Pace8:37.70ZoneEasy Miles
With Stephen, Mary, Bella, and Matthew.
Leg 3:
Distance1.000Time8:27.00Pace8:27.00ZoneEasy Miles
With Stephen, Mary, and Matthew.
Leg 4:
Distance2.000Time15:32.60Pace7:46.30
With Stephen and Matthew.
Split 1:Distance1.845Time14:31.50Pace7:52.36ZoneEasy Miles
Cumilative:Distance1.845Time14:31.50Pace7:52.36
Split 2:Distance0.155Time1:01.10Pace6:34.19ZoneThreshold Miles
Cumilative:Distance2.000Time15:32.60Pace7:46.30
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2022-03-31 17:04:41
Workout Totals: Distance12.000Time1:33:07.20Pace7:45.60
12 total. Paced Matthew in the rabbit chase. We did 3 miles down the canyon. Stephen ran the first 0.5 with us, was acting miserable due to his foot hurting, I told him to just jog home. Matthew's splits were 6:22, 6:24, 6:23.

Jacob recovered from the cold and was pacing Joseph, gap 2:00. They caught us with about 600 to go, and fished in 16:49 (5:32, 5:46, 5:31). Joseph was able to run through the side ache, which I was very happy about.

Benjamin did 12 with a mile pickup in 4:51. William jogged a mile. Otherwise, usual runs, easy pace.
Leg 1:
Distance1.000Time8:32.70Pace8:32.70ZoneEasy Miles
Leg 2:
Distance0.980Time7:47.00Pace7:56.53ZoneEasy Miles
Leg 3:
Distance3.000Time19:09.90Pace6:23.30ZoneThreshold Miles
With Matthew, part with Stephen.
Leg 4:
Distance5.020Time40:40.10Pace8:06.08ZoneEasy Miles
Part with Joseph and Jacob, part alone.
Leg 5:
Distance2.000Time16:57.50Pace8:28.75ZoneEasy Miles
With Mary.

Lopsie Sports Sandals 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 - 2022-04-01 08:35:44
Workout Totals: Distance12.000Time1:38:06.30Pace8:10.53
Easy runs, 12 total, usual distances except for Mary - 3 miles, and William - I think only 1, still sick with a sore throat.
Leg 1:
Distance8.000Time1:02:00.40Pace7:45.05ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time8:37.10Pace8:37.10ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 3:
Distance3.000Time27:28.80Pace9:09.60ZoneEasy Miles
With Mary, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.220.005.000.0016.22

Fast Running Friend Workout - 2022-04-02 07:36:33
Workout Totals: Distance16.224Time2:00:41.70Pace7:26.36
12 total. Did a 5 mile tempo run down the canyon with Chad, Joseph, and Jacob. Joseph got 29:51, I had 29:52, Jacob stayed back with Chad and they had 30:07. Joseph struggled with the side ache and emotional stress at around 2.5 mark which slowed him down to 6:30 pace for about half a mile, but then recovered and was able finish strong. With about 1.25 to go Joseph and I put a gap on Chad and Jacob, and it gradually grew. The splits were 6:00, 5:58, 6:11, 6:02, 5:41. I was happy that I was able to break 30:00 again, and that Joseph is getting stronger.

Benjamin ran a small 5 K on a course with hills, but apparently about 100 meters short, and won it in 15:24. William was still sick, ran only 1 mile. Otherwise usual Saturday distances.

Did 10 in the morning, then watched the General Conference, then 6 more after.
Leg 1:
Distance2.480Time19:27.80Pace7:50.89ZoneEasy Miles
Warm-up
Leg 2:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 3:
Distance5.000Time29:52.10Pace5:58.42ZoneThreshold Miles
Tempo run.
Leg 4:
Distance2.744Time21:56.90Pace7:59.92ZoneEasy Miles
Back to the car.
Leg 5:
Distance3.000Time23:27.30Pace7:49.10ZoneEasy Miles
With Bonnie, Matthew and Stephen.
Leg 6:
Distance2.000Time17:26.00Pace8:43.00ZoneEasy Miles
With Bonnie, Mary, Matthew, and Stephen.
Leg 7:
Distance1.000Time8:31.60Pace8:31.60ZoneEasy Miles
With Bella, Bonnie, Matthew, and Stephen.

Lopsie Sports Sandals Miles: 16.22
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. Watch the General Conference.

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 - 2022-04-04 08:34:56
Workout Totals: Distance12.000Time1:33:56.30Pace7:49.69
12 total. Did a 0.5 pickup with Joseph in 2:38. Jacob continued to the mile and got 5:03 thanks to 68 last quarter.

William could not run more than 300 meters today. Otherwise, usual distances, easy pace.
Leg 1:
Distance8.000Time59:55.90Pace7:29.49
With Joseph and Jacob.
Split 1:Distance4.480Time34:07.40Pace7:37.01ZoneEasy Miles
Cumilative:Distance4.480Time34:07.40Pace7:37.01
Split 2:Distance0.500Time2:38.90Pace5:17.80ZoneVO2 Max Miles
Cumilative:Distance4.980Time36:46.30Pace7:23.03
Split 3:Distance3.020Time23:09.60Pace7:40.13ZoneEasy Miles
Cumilative:Distance8.000Time59:55.90Pace7:29.49
 
Leg 2:
Distance1.000Time8:41.40Pace8:41.40ZoneEasy Miles
With Bella, Matthew, and Stephen.
Leg 3:
Distance1.000Time7:49.60Pace7:49.60ZoneEasy Miles
With Eric, Matthew, and Stephen.
Leg 4:
Distance2.000Time17:29.40Pace8:44.70ZoneEasy Miles
With Mary, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2022-04-05 17:25:12
Workout Totals: Distance12.000Time1:33:47.10Pace7:48.93
12 total. Mostly easy, did a hill sprint at the end. Easy pace, usual distances for everybody except for William - he is still recovering. He was able to run 2 miles today.
Leg 1:
Distance1.000Time8:40.40Pace8:40.40ZoneEasy Miles
With Bella, Walter, Eric, William, Stephen, Matthew, Joseph, and Jacob.
Leg 2:
Distance1.000Time8:29.70Pace8:29.70ZoneEasy Miles
With Eric, William, Stephen, Matthew, Joseph, and Jacob.
Leg 3:
Distance2.000Time16:50.80Pace8:25.40ZoneEasy Miles
With Mary, Stephen, Matthew, Joseph, and Jacob.
Leg 4:
Distance8.000Time59:46.20Pace7:28.28
Part with Joseph and Jacob, a little bit with Armando, part alone.
Split 1:Distance7.845Time58:52.30Pace7:30.26ZoneEasy Miles
Cumilative:Distance7.845Time58:52.30Pace7:30.26
Split 2:Distance0.155Time0:53.90Pace5:47.74ZoneVO2 Max Miles
Cumilative:Distance8.000Time59:46.20Pace7:28.28
 

Lopsie Sports Sandals 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 - 2022-04-06 08:27:23
Workout Totals: Distance12.000Time1:33:52.70Pace7:49.39
12 total, easy pace, William back to 4 miles, usual distances for others.

Benjamin did 12x400 averaging around 65.
Leg 1:
Distance8.000Time1:00:29.20Pace7:33.65ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time16:20.80Pace8:10.40ZoneEasy Miles
With Mary, Eric, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time8:25.30Pace8:25.30ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 4:
Distance1.000Time8:37.40Pace8:37.40ZoneEasy Miles
With Kira, Ashlyn, Walter, William, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.580.000.000.6212.20

Fast Running Friend Workout - 2022-04-07 17:27:26
Workout Totals: Distance12.197Time1:33:44.00Pace7:41.10
12 total. Did a 400 time trial. Jacob ran 59.9 (PR), Joseph 63.4. William was still recovering from the cold, but was still able to run 73. Matthew ran 76.3, repeat of his PR (I paced him). Stephen started with me and Matthew, and somehow ended up with 84. So he earned a second try in which he ran 81.5.

Mary ran a 2 mile record on the big girl course with hills - 15:42, negative split 8:00, 7:42 with the second half being uphill.

My original pair of Lopsie Sandals developed a hole too big for my comfort, so today I changed to a new pair.
Leg 1:
Distance1.561Time13:36.20Pace8:42.87
Warm-up, strides.
Split 1:Distance1.000Time8:28.60Pace8:28.60ZoneEasy Miles
Cumilative:Distance1.000Time8:28.60Pace8:28.60
Split 2:Distance0.062Time0:19.60Pace5:16.13ZoneVO2 Max Miles
Cumilative:Distance1.062Time8:48.20Pace8:17.36
Split 3:Distance0.187Time1:56.90Pace10:25.13ZoneEasy Miles
Cumilative:Distance1.249Time10:45.10Pace8:36.49
Split 4:Distance0.062Time0:17.00Pace4:34.19ZoneVO2 Max Miles
Cumilative:Distance1.311Time11:02.10Pace8:25.03
Split 5:Distance0.250Time2:34.10Pace10:16.40ZoneEasy Miles
Cumilative:Distance1.561Time13:36.20Pace8:42.87
 
Leg 2:
Distance0.140Time1:03.40Pace7:32.86
Timing Joseph and Jacob.
Split 1:Distance0.070Time0:28.00Pace6:40.00ZoneEasy Miles
Cumilative:Distance0.070Time0:28.00Pace6:40.00
Split 2:Distance0.070Time0:31.90Pace7:35.71ZoneEasy Miles
Cumilative:Distance0.140Time0:59.90Pace7:07.86
Split 3:Distance0.000Time0:03.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.140Time1:03.40Pace7:32.86
 
Leg 3:
Distance0.248Time1:16.30Pace5:07.66ZoneVO2 Max Miles
Pacing Matthew in the 400.
Leg 4:
Distance0.248Time1:21.50Pace5:28.63ZoneVO2 Max Miles
Pacing Stephen in the 400 - try 2.
Leg 5:
Distance1.000Time8:43.30Pace8:43.30ZoneEasy Miles
Back to the house.
Leg 6:
Distance1.000Time8:24.90Pace8:24.90ZoneEasy Miles
With Bella, Kira, William, Ashlyn, Walter, Stehen, Matthew, and Eric senior.
Leg 7:
Distance2.000Time15:42.80Pace7:51.40ZoneEasy Miles
With Mary.
Leg 8:
Distance6.000Time43:35.60Pace7:15.93ZoneEasy Miles
Alone.

Lopsie Sports Sandals 2 Miles: 12.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2022-04-08 08:33:16
Workout Totals: Distance12.125Time1:34:00.10Pace7:45.16
12 total, easy pace, usual distances for everybody, except William - he is up to 5.
Leg 1:
Distance8.000Time1:00:15.20Pace7:31.90ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance0.125Time1:29.50Pace11:56.00ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time7:31.10Pace7:31.10ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 4:
Distance2.000Time16:08.10Pace8:04.05ZoneEasy Miles
With William, Stephen, Matthew, and Mary.
Leg 5:
Distance1.000Time8:36.20Pace8:36.20ZoneEasy Miles
With Bella, William, Stephen, and Matthew.

Lopsie Sports Sandals 2 Miles: 12.12
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 - 2022-04-09 16:46:45
Workout Totals: Distance12.000Time1:28:52.30Pace7:24.36
Went to the Utah County Republican Delegate Convention in the morning. The kids ran on their own, I ran 12 later. Did a 2 mile tempo run. There was a headwind, and I was also tired. So I could only do 12:19 after the first mile in 5:58.

Jacob did 6x0.625 targeting 3:10. He did them in the 3:09 - 3:24 range. Headwind messed him up as well. Joseph did 3 intervals 3:19, 3:22, 3:32.

Benjamin did a 10 K tempo, hit a spasm, could only manage 35:03 I think.
Leg 1:
Distance12.000Time1:28:52.30Pace7:24.36
Split 1:Distance6.980Time53:24.70Pace7:39.13ZoneEasy Miles
Cumilative:Distance6.980Time53:24.70Pace7:39.13
Split 2:Distance2.000Time12:19.40Pace6:09.70ZoneThreshold Miles
Cumilative:Distance8.980Time1:05:44.10Pace7:19.21
Split 3:Distance3.020Time23:08.20Pace7:39.67ZoneEasy Miles
Cumilative:Distance12.000Time1:28:52.30Pace7:24.36
 

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2022-04-11 08:33:08
Workout Totals: Distance12.000Time1:32:29.20Pace7:42.43
12 total. Did 0.5 interval with Joseph and Jacob in 2:35. Otherwise, easy runs, usual distances. Benjamin did 12 total with strides, I think.
Leg 1:
Distance8.000Time59:52.20Pace7:29.02
With Joseph and Jacob.
Split 1:Distance4.480Time33:52.40Pace7:33.66ZoneEasy Miles
Cumilative:Distance4.480Time33:52.40Pace7:33.66
Split 2:Distance0.500Time2:35.70Pace5:11.40ZoneVO2 Max Miles
Cumilative:Distance4.980Time36:28.10Pace7:19.38
Split 3:Distance3.020Time23:24.10Pace7:44.93ZoneEasy Miles
Cumilative:Distance8.000Time59:52.20Pace7:29.02
 
Leg 2:
Distance1.000Time7:26.20Pace7:26.20ZoneEasy Miles
With Matthew, and Stephen.
Leg 3:
Distance1.000Time8:36.50Pace8:36.50ZoneEasy Miles
With Bella, Stephen and Matthew.
Leg 4:
Distance2.000Time16:34.30Pace8:17.15ZoneEasy Miles
With Mary, and some boys, do not remember who.

Lopsie Sports Sandals 2 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 - 2022-04-12 16:57:08
Workout Totals: Distance12.000Time1:32:53.90Pace7:44.49
12 total. Easy runs, usual distances. Benjamin did 9 with a mile pickup, if I remember right.
Leg 1:
Distance2.000Time16:34.60Pace8:17.30ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 2:
Distance1.000Time8:13.70Pace8:13.70ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time7:39.60Pace7:39.60ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 4:
Distance8.000Time1:00:26.00Pace7:33.25ZoneEasy Miles
With Joseph and Jacob.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.871.000.001.5013.37

Fast Running Friend Workout - 2022-04-13 16:57:08
Workout Totals: Distance13.365Time1:45:26.90Pace7:53.39
Almost 13 total - on accident. Jacob did 6x0.625 down the canyon with 0.25 recovery jog. Joseph did 3 - every other one with him. I did 6x0.25 running the first quarter. Jacob's target was 3:10 (76). He ran 3:09 for the first 4, then 3:08, on the last one he was out of juice and ran 3:14. A lot better than on Saturday. Joseph was able to keep up with im on his intervals.

Benjamin attempted a 10 K tempo, but it was too humid for him, so he did 5K in around 17 minutes.

Otherwise we had easy runs with usual distances - except Matthew and William running one 6:47 mile. Stephen did it in 7:02, I think.
Leg 1:
Distance1.000Time8:26.10Pace8:26.10ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 2:
Distance1.000Time6:47.60Pace6:47.60ZoneMarathon Pace Miles
With William, Stephen, and Matthew.
Leg 3:
Distance2.000Time16:20.90Pace8:10.45ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 4:
Distance0.980Time7:55.50Pace8:05.20ZoneEasy Miles
Warm-up with Joseph and Jacob.
Leg 5:
Distance4.785Time36:41.20Pace7:40.02
Workout.
Split 1:Distance0.250Time1:15.70Pace5:02.80ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:15.70Pace5:02.80
Split 2:Distance0.550Time4:38.80Pace8:26.91ZoneEasy Miles
Cumilative:Distance0.800Time5:54.50Pace7:23.12
Split 3:Distance0.250Time1:15.80Pace5:03.20ZoneVO2 Max Miles
Cumilative:Distance1.050Time7:10.30Pace6:49.81
Split 4:Distance0.580Time5:07.00Pace8:49.31ZoneEasy Miles
Cumilative:Distance1.630Time12:17.30Pace7:32.33
Split 5:Distance0.250Time1:16.50Pace5:06.00ZoneVO2 Max Miles
Cumilative:Distance1.880Time13:33.80Pace7:12.87
Split 6:Distance0.580Time5:06.00Pace8:47.59ZoneEasy Miles
Cumilative:Distance2.460Time18:39.80Pace7:35.20
Split 7:Distance0.250Time1:17.60Pace5:10.40ZoneVO2 Max Miles
Cumilative:Distance2.710Time19:57.40Pace7:21.85
Split 8:Distance0.600Time5:21.30Pace8:55.50ZoneEasy Miles
Cumilative:Distance3.310Time25:18.70Pace7:38.82
Split 9:Distance0.250Time1:17.10Pace5:08.40ZoneVO2 Max Miles
Cumilative:Distance3.560Time26:35.80Pace7:28.26
Split 10:Distance0.600Time5:41.60Pace9:29.33ZoneEasy Miles
Cumilative:Distance4.160Time32:17.40Pace7:45.72
Split 11:Distance0.250Time1:16.50Pace5:06.00ZoneVO2 Max Miles
Cumilative:Distance4.410Time33:33.90Pace7:36.67
Split 12:Distance0.375Time3:07.30Pace8:19.47ZoneEasy Miles
Cumilative:Distance4.785Time36:41.20Pace7:40.02
 
Leg 6:
Distance3.600Time29:15.60Pace8:07.67ZoneEasy Miles
Cool-down, part with Jacob.

Lopsie Sports Sandals 2 Miles: 13.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2022-04-14 16:54:34
Workout Totals: Distance12.000Time1:30:53.00Pace7:34.42
12 total. Easy runs, usual distances for the kids, except for Mary - she ran a mile PR on the little girl course - 7:18.7. Matthew had a sore throat, ran only 1 mile.

Benjamin tried the 10 K tempo again. First 5 K was 16:32, then he got a spasm, slowed down to 6:00 pace, stopped after another 2.5 K.

I did an uphill sprint in 53.6 at the end of my run.
Leg 1:
Distance1.000Time8:33.50Pace8:33.50ZoneEasy Miles
With William, Matthew, Stephen, Mary and Bella.
Leg 2:
Distance1.000Time7:18.70Pace7:18.70ZoneEasy Miles
With William, Stephen, and Mary.
Leg 3:
Distance8.000Time1:00:39.70Pace7:34.96ZoneEasy Miles
With Joseph and Jacob.
Leg 4:
Distance2.000Time14:21.10Pace7:10.55
Alone.
Split 1:Distance1.845Time13:27.50Pace7:17.67ZoneEasy Miles
Cumilative:Distance1.845Time13:27.50Pace7:17.67
Split 2:Distance0.155Time0:53.60Pace5:45.81ZoneVO2 Max Miles
Cumilative:Distance2.000Time14:21.10Pace7:10.55
 

Lopsie Sports Sandals 2 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 - 2022-04-15 08:35:29
Workout Totals: Distance12.000Time1:29:24.40Pace7:27.03
12 total. Easy pace. Usual distances for everybody, except Matthew was sick, ran only 1 mile.
Leg 1:
Distance8.000Time59:24.90Pace7:25.61ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance4.000Time29:59.50Pace7:29.88ZoneEasy Miles
Alone.

Lopsie Sports Sandals 2 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 - 2022-04-16 16:45:04
Workout Totals: Distance12.000Time1:34:30.20Pace7:52.52
12 total, easy pace. We went on a Russian immersion campout with the Russian branch to help the youth learn Russian. Ran reduced mileage afterwards. Joseph and Jacob did 12, William 5, Stephen 3.

Matthew, Mary, and Bella raced 1600 at the Roadrunners track meet. Matthew still had a sore throat, but wanted to race, was able to run 6:19. Mary ran 7:19. Bella did 7:54, which translates do about 7:57 mile, making it her first sub-8:00 mile equivalent.

Benjamin did a tempo run with Noah, 5 miles at 5:40 pace.
Leg 1:
Distance8.000Time1:03:02.60Pace7:52.82ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance4.000Time31:27.60Pace7:51.90ZoneEasy Miles
With Stephen, part with William.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.001.0012.10

Fast Running Friend Workout - 2022-04-18 08:34:31
Workout Totals: Distance12.100Time1:32:39.50Pace7:39.46
12+ total. Did 0.5 pickup with Joseph and Jacob in 2:40. Then in the evening William wanted to run a fast 0.5 down the canyon, which we did in 2:36. Benjamin did 12 with a mile pickup in 5:00.
Leg 1:
Distance8.000Time59:25.90Pace7:25.74
With Joseph and Jacob.
Split 1:Distance4.480Time33:53.10Pace7:33.82ZoneEasy Miles
Cumilative:Distance4.480Time33:53.10Pace7:33.82
Split 2:Distance0.500Time2:40.10Pace5:20.20ZoneVO2 Max Miles
Cumilative:Distance4.980Time36:33.20Pace7:20.40
Split 3:Distance3.020Time22:52.70Pace7:34.54ZoneEasy Miles
Cumilative:Distance8.000Time59:25.90Pace7:25.74
 
Leg 2:
Distance1.000Time8:28.50Pace8:28.50ZoneEasy Miles
With Eric, Bella, Stephen, William, and Matthew.
Leg 3:
Distance2.000Time16:45.90Pace8:22.95ZoneEasy Miles
With Mary, Stephen, William, and Matthew - part with Eric.
Leg 4:
Distance0.500Time2:36.80Pace5:13.60ZoneVO2 Max Miles
With William.
Leg 5:
Distance0.600Time5:22.40Pace8:57.33ZoneEasy Miles
With William.

Lopsie Sports Sandals 2 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2022-04-19 13:35:16
Workout Totals: Distance12.000Time1:32:12.60Pace7:41.05
12 total. I paced William in a 3 mile tempo run down the canyon. There was some headwind. He ran 6:10, 6:27, 6:20 - 18:57. Joseph and Jacob ran separately doing a rabbit chase with a 30 second gap. Jacob caught Joseph at 2 miles. Jacob did 16:43 (5:31,5:41,5:31). Joseph had a side ache, but still managed to do 17:57.

Benjamin did 12 with a mile pickup if I remember right.
Leg 1:
Distance2.000Time16:31.80Pace8:15.90ZoneEasy Miles
With Mary, Stephen and Matthew.
Leg 2:
Distance1.000Time8:18.10Pace8:18.10ZoneEasy Miles
With Bella, Stephen and Matthew.
Leg 3:
Distance0.980Time8:33.60Pace8:44.08ZoneEasy Miles
With William.
Leg 4:
Distance3.000Time18:57.00Pace6:19.00ZoneThreshold Miles
William's tempo run.
Leg 5:
Distance5.020Time39:52.10Pace7:56.51ZoneEasy Miles
Part with William, part alone.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.250.0012.00

Fast Running Friend Workout - 2022-04-20 08:31:25
Workout Totals: Distance12.000Time1:33:36.70Pace7:48.06
12 total. Easy runs, usual distances. Stephen had a sore throat, ran only 1 mile.

Benjamin did 3x2 miles on the course that is relatively flat but had a 180 half way. I gave him the target of 10:05 accounting for the 180 turn. He got 10:08, 10:24, 10:18. Had a spasm. But I think perhaps we found a workout that will train him to run through it.
Leg 1:
Distance8.000Time1:00:46.50Pace7:35.81ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time8:13.10Pace8:13.10ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 3:
Distance2.000Time16:14.70Pace8:07.35ZoneEasy Miles
With Mary, Matthew, and William.
Leg 4:
Distance1.000Time8:22.40Pace8:22.40
With Eric, William, and Matthew.
Split 1:Distance0.750Time6:49.50Pace9:06.00ZoneEasy Miles
Cumilative:Distance0.750Time6:49.50Pace9:06.00
Split 2:Distance0.250Time1:32.90Pace6:11.60ZoneThreshold Miles
Cumilative:Distance1.000Time8:22.40Pace8:22.40
 

Lopsie Sports Sandals 2 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 - 2022-04-21 08:11:39
Workout Totals: Distance8.000Time59:27.50Pace7:25.94
12 total. Did 0.5 pickup with Joseph. Jacob continued to the mile in 5:12. 1 mile for Stephen, easy runs, usual distances for everybody else. Benjamin did the mile pickup in 5:06.
Leg 1:
Distance8.000Time59:27.50Pace7:25.94
With Joseph and Jacob.
Split 1:Distance4.480Time33:36.60Pace7:30.13ZoneEasy Miles
Cumilative:Distance4.480Time33:36.60Pace7:30.13
Split 2:Distance0.500Time2:38.90Pace5:17.80ZoneVO2 Max Miles
Cumilative:Distance4.980Time36:15.50Pace7:16.85
Split 3:Distance3.020Time23:12.00Pace7:40.93ZoneEasy Miles
Cumilative:Distance8.000Time59:27.50Pace7:25.94
 
Fast Running Friend Workout - 2022-04-21 20:50:46
Workout Totals: Distance4.000Time33:22.30Pace8:20.58
 
Leg 1:
Distance2.000Time16:59.90Pace8:29.95ZoneEasy Miles
With Mary, William, and Matthew.
Leg 2:
Distance1.000Time8:31.80Pace8:31.80ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 3:
Distance1.000Time7:50.60Pace7:50.60ZoneEasy Miles
With Matthew.

Lopsie Sports Sandals 2 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 - 2022-04-22 08:36:18
Workout Totals: Distance12.000Time1:33:15.60Pace7:46.30
12 total, easy pace, usual distances, except for Stephen who is recovering from a cold. Today he was able to run 2 miles at sub-8:00.
Leg 1:
Distance6.000Time44:35.00Pace7:25.83ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time15:52.00Pace7:56.00ZoneEasy Miles
With Stephen, William, Joseph, and Jacob.
Leg 3:
Distance1.000Time8:23.60Pace8:23.60ZoneEasy Miles
With Bella, William, and Matthew.
Leg 4:
Distance1.000Time7:29.50Pace7:29.50ZoneEasy Miles
With Matthew and William.
Leg 5:
Distance2.000Time16:55.50Pace8:27.75ZoneEasy Miles
With William, Mary, and Matthew.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.310.005.000.0016.31

Fast Running Friend Workout - 2022-04-23 09:07:06
Workout Totals: Distance16.315Time2:04:28.80Pace7:37.79
16+ total. Did a 5 mile tempo run down the canyon. Started with Chad, Joseph, and Jacob. Jacob went ahead from the start, Chad, Joseph, and I ran together for a couple of miles. Then Chad dropped back, and about half a mile later I dropped back. Jacob got 29:06, Joseph 29:57, I got 30:39, and Chad switched to a fartlek to get some kind of fast running in on a bad day. For some reason I did not have the strength, maybe due to the lack of sleep, maybe due to not doing hard tempos for the last three weeks.

Benjamin repeated 3x2 miles workout, was a bit slower due to the wind. More or less the same pattern - 10:14, 10:24, 10:18. Got a spasm, fought his way through it.
 
Leg 1:
Distance2.480Time19:50.50Pace8:00.04ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time30:39.00Pace6:07.80ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.650Time22:13.30Pace8:23.13ZoneEasy Miles
Back to the car with Chad.
Leg 4:
Distance1.060Time9:43.30Pace9:10.28ZoneEasy Miles
With Mary, Stephen, and Matthew.
Leg 5:
Distance2.000Time15:43.30Pace7:51.65ZoneEasy Miles
With Matthew, part with Mary and Stephen.
Leg 6:
Distance1.000Time8:45.00Pace8:45.00ZoneEasy Miles
Back to the house with Stephen, Mary, and Matthew.
Leg 7:
Distance1.000Time7:48.30Pace7:48.30ZoneEasy Miles
With Matthew.
Leg 8:
Distance1.000Time8:21.80Pace8:21.80ZoneEasy Miles
With Bella and Matthew.
Leg 9:
Distance0.125Time1:24.30Pace11:14.40ZoneEasy Miles
With Leigha.

Lopsie Sports Sandals 2 Miles: 16.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2022-04-25 08:18:57
Workout Totals: Distance12.060Time1:32:03.40Pace7:37.99
12 total, easy pace, usual distances. Benjamin did a mile pickup in 4:51.
Leg 1:
Distance8.000Time58:42.50Pace7:20.31ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time8:22.60Pace8:22.60ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time7:28.70Pace7:28.70ZoneEasy Miles
With Stephen, William, and Matthew.
Leg 4:
Distance2.060Time17:29.60Pace8:29.51ZoneEasy Miles
With Mary, William, Stephen and Matthew - to the park, did uphill bounds there, then back.

Lopsie Sports Sandals 2 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.120.001.000.0012.12

Fast Running Friend Workout - 2022-04-26 08:31:28
Workout Totals: Distance12.125Time1:32:20.50Pace7:36.95
12 total. Usual distances, easy pace for everybody except Joseph and I did a mile pickup in 5:57, Jacob did it in 5:07. Benjamin did his mile pickup in Austin in 4:51 again.
Leg 1:
Distance8.000Time59:14.10Pace7:24.26
With Joseph and Jacob.
Split 1:Distance4.480Time34:01.80Pace7:35.76ZoneEasy Miles
Cumilative:Distance4.480Time34:01.80Pace7:35.76
Split 2:Distance1.000Time5:57.50Pace5:57.50ZoneThreshold Miles
Cumilative:Distance5.480Time39:59.30Pace7:17.83
Split 3:Distance2.520Time19:14.80Pace7:38.25ZoneEasy Miles
Cumilative:Distance8.000Time59:14.10Pace7:24.26
 
Leg 2:
Distance0.125Time1:23.50Pace11:08.00ZoneEasy Miles
With Leigha.
Leg 3:
Distance1.000Time8:15.00Pace8:15.00ZoneEasy Miles
With Bella, Mary, William, Stephen, and Matthew.
Leg 4:
Distance1.000Time7:46.50Pace7:46.50ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 5:
Distance2.000Time15:41.40Pace7:50.70ZoneEasy Miles
With William, Stephen, and Matthew.

Lopsie Sports Sandals 2 Miles: 12.12
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 - 2022-04-27 08:33:25
Workout Totals: Distance12.000Time1:30:25.80Pace7:32.15
12 total, did 0.5 pickup with Joseph in 2:38, Jacob went to the mile, I think 5:12. Benjamin did 3x2 miles on his course with a 180 turn - 9:57, 9:58, 9:50. First good workout in a while.
Leg 1:
Distance8.000Time57:26.60Pace7:10.82
With Joseph and Jacob.
Split 1:Distance4.480Time33:20.90Pace7:26.63ZoneEasy Miles
Cumilative:Distance4.480Time33:20.90Pace7:26.63
Split 2:Distance0.500Time2:38.70Pace5:17.40ZoneVO2 Max Miles
Cumilative:Distance4.980Time35:59.60Pace7:13.65
Split 3:Distance3.020Time21:27.00Pace7:06.16ZoneEasy Miles
Cumilative:Distance8.000Time57:26.60Pace7:10.82
 
Leg 2:
Distance2.000Time17:14.50Pace8:37.25ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 3:
Distance1.000Time8:09.90Pace8:09.90ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 4:
Distance1.000Time7:34.80Pace7:34.80ZoneEasy Miles
With William, Stephen, and Matthew.

Lopsie Sports Sandals 2 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 - 2022-04-28 09:15:51
Workout Totals: Distance12.000Time1:34:04.20Pace7:50.35
12 total, easy pace, usual distances for everybody. Benjamin did a mile pickup in 4:58.
Leg 1:
Distance8.000Time1:00:20.00Pace7:32.50ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time17:53.40Pace8:56.70ZoneEasy Miles
With Mary, Bella, William, Stephen, and Matthew.
Leg 3:
Distance2.000Time15:50.80Pace7:55.40ZoneEasy Miles
With William, Stephen, and Matthew.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.340.002.000.0012.34

Fast Running Friend Workout - 2022-04-29 09:09:59
Workout Totals: Distance12.340Time1:38:03.50Pace7:56.78
12 total. Paced William for 2 miles down the canyon - I paced him. He ran 12:10 (6:01, 6:09). Matthew ran 12:27 (6:09, 6:18). Stephen got 13:49. Joseph paced Matthew, Jacob paced Stephen.

Benjamin did 12 miles (9+3) easy.
Leg 1:
Distance2.000Time15:01.20Pace7:30.60ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time8:07.90Pace8:07.90ZoneEasy Miles
Warm-up with the boys.
Leg 3:
Distance2.000Time12:10.50Pace6:05.25ZoneThreshold Miles
Pacing William.
Leg 4:
Distance3.140Time26:18.90Pace8:22.83ZoneEasy Miles
Part with Stephen and Matthew, part alone.
Leg 5:
Distance1.200Time10:35.80Pace8:49.83ZoneEasy Miles
With Mary, part with Bella.
Leg 6:
Distance2.000Time18:08.90Pace9:04.45ZoneEasy Miles
With Mary.
Leg 7:
Distance1.000Time7:40.30Pace7:40.30ZoneEasy Miles
Alone.

Lopsie Sports Sandals 2 Miles: 12.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.520.005.000.0017.52

Fast Running Friend Workout - 2022-04-30 08:56:56
Workout Totals: Distance17.520Time2:11:25.00Pace7:30.06
17+ total. Did a 5 mile tempo down the canyon with Chad and Joseph. It went much better than last week. I ran 29:28 (5:54, 5:52, 5:54, 5:57, 5:51). Chad and Joseph dropped me with about 500 to go. Joseph got 29:20, Chad 29:22. I think better sleep and doing a tempo run last week made a difference.

Jacob ran easy 4 miles recovering from a fever.

Benjamin did 3+2 on his mile stretch with 180 turns. 15:17 for 3, and then he started getting a spasm in the second interval, I think he got something around 10:30.

Otherwise, easy runs usual distances, except for Mary who ran only a bit over 1 mile, and Matthew who ran only 1 mile and then could not run more because of foot pain.
Leg 1:
Distance2.480Time19:17.70Pace7:46.81ZoneEasy Miles
Warm-up with Joseph, Jacob, and Chad.
Leg 2:
Distance5.000Time29:28.40Pace5:53.68ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.670Time23:09.00Pace8:40.22ZoneEasy Miles
Back to the car.
Leg 4:
Distance1.000Time8:07.10Pace8:07.10ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 5:
Distance2.370Time20:01.60Pace8:27.00ZoneEasy Miles
Part with Stephen and Mary, part alone.
Leg 6:
Distance4.000Time31:21.20Pace7:50.30ZoneEasy Miles
With Stephen.

Lopsie Sports Sandals 2 Miles: 17.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.962.000.000.0011.96

Fast Running Friend Workout - 2022-05-02 16:35:29
Workout Totals: Distance11.960Time1:34:27.60Pace7:53.88
12 total. Paced Stephen in a 2 mile tempo run down the canyon. He improved a bit, ran 13:39. William, Joseph, Jacob, and Matthew helped. Benjamin did 12, do not remember if he did anything fast.

Bella set a 2 mile record - 16:44 on an out and back course in the canyon with half of the way uphill.
Leg 1:
Distance2.000Time16:44.30Pace8:22.15ZoneEasy Miles
With Mary and Bella.
Leg 2:
Distance0.500Time4:03.10Pace8:06.20ZoneEasy Miles
Warm-up with the boys.
Leg 3:
Distance2.000Time13:38.70Pace6:49.35ZoneMarathon Pace Miles
Pacing Stephen for 2 miles down the canyon.
Leg 4:
Distance7.335Time58:41.00Pace8:00.03ZoneEasy Miles
Part with Matthew, part alone.
Leg 5:
Distance0.125Time1:20.50Pace10:44.00ZoneEasy Miles
With Leigha

Lopsie Sports Sandals 2 Miles: 11.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2022-05-03 09:31:16
Workout Totals: Distance12.000Time1:29:12.20Pace7:26.02
12 total. Did a mile pickup with Joseph in 5:59. Jacob did it in 5:17. Otherwise, easy runs, usual distances. Do not remember what Benjamin did.
Leg 1:
Distance8.000Time59:15.10Pace7:24.39
With Joseph and Jacob.
Split 1:Distance4.480Time34:05.00Pace7:36.47ZoneEasy Miles
Cumilative:Distance4.480Time34:05.00Pace7:36.47
Split 2:Distance1.000Time5:59.10Pace5:59.10ZoneThreshold Miles
Cumilative:Distance5.480Time40:04.10Pace7:18.70
Split 3:Distance2.520Time19:11.00Pace7:36.75ZoneEasy Miles
Cumilative:Distance8.000Time59:15.10Pace7:24.39
 
Leg 2:
Distance4.000Time29:57.10Pace7:29.27ZoneEasy Miles
Alone.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.120.000.001.0012.12

Fast Running Friend Workout - 2022-05-04 10:07:23
Workout Totals: Distance12.125Time1:32:20.30Pace7:36.93
12 total. Easy runs, usual distances for the kids. I did a mile pickup down the canyon in 5:48. Benjamin did 12x400 in the 69-71 range.
Leg 1:
Distance0.125Time1:20.30Pace10:42.40ZoneEasy Miles
With Leigha
Leg 2:
Distance1.000Time8:10.00Pace8:10.00ZoneEasy Miles
With Bella, Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:
Distance3.000Time22:10.70Pace7:23.57ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 4:
Distance6.000Time43:46.80Pace7:17.80
Part with Joseph and Jacob, part alone.
Split 1:Distance3.050Time22:55.30Pace7:30.92ZoneEasy Miles
Cumilative:Distance3.050Time22:55.30Pace7:30.92
Split 2:Distance1.000Time5:48.10Pace5:48.10ZoneVO2 Max Miles
Cumilative:Distance4.050Time28:43.40Pace7:05.53
Split 3:Distance1.950Time15:03.40Pace7:43.28ZoneEasy Miles
Cumilative:Distance6.000Time43:46.80Pace7:17.80
 
Leg 5:
Distance2.000Time16:52.50Pace8:26.25ZoneEasy Miles
With Mary.

Lopsie Sports Sandals 2 Miles: 12.12
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 - 2022-05-05 09:38:39
Workout Totals: Distance12.000Time1:34:16.30Pace7:51.36
12 total. The boys did a rabbit chase over 2 miles down the canyon. Jacob ran 10:07 (5:05, 5:02) PR, Joseph 10:28 (5:20, 5:08) PR, Matthew 12:10 (6:06, 6:04) PR, William 12:27 (6:05, 6:22).

Stephen ran the first mile with Matthew in 6:06.

Benjamin did 12 total with a mile pickup in 4:51.

Mary and Bella did their usual distances.
Leg 1:
Distance0.980Time7:49.70Pace7:59.29ZoneEasy Miles
Warm-up with the boys.
Leg 2:
Distance2.000Time12:10.80Pace6:05.40ZoneThreshold Miles
Pacing Matthew in the rabbit chase.
Leg 3:
Distance2.020Time18:34.20Pace9:11.58ZoneEasy Miles
Back to the car with Matthew.
Leg 4:
Distance1.000Time8:13.40Pace8:13.40ZoneEasy Miles
With Bella.
Leg 5:
Distance4.000Time30:37.50Pace7:39.38ZoneEasy Miles
Alone.
Leg 6:
Distance2.000Time16:50.70Pace8:25.35ZoneEasy Miles
With Mary.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Fast Running Friend Workout - 2022-05-06 08:47:02
Workout Totals: Distance12.000Time1:35:16.40Pace7:56.37
12 total. Paced Stephen through a 2 mile tempo run down the canyon in 13:27, a small improvement. William and Jacob helped me. Matthew and Stephen did 5, William 6, Joseph and Jacob 8.

Benjamin did 12 (9+3) with a mile in 4:43.
Leg 1:
Distance2.000Time15:06.90Pace7:33.45ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time8:19.20Pace8:19.20ZoneMarathon Pace Miles
Warm-up with the boys.
Leg 3:
Distance2.000Time13:27.70Pace6:43.85ZoneEasy Miles
Pacing Stephen.
Leg 4:
Distance2.000Time17:34.20Pace8:47.10ZoneEasy Miles
With Stephen and Matthew back to the car.
Leg 5:
Distance1.000Time7:19.50Pace7:19.50ZoneEasy Miles
Alone.
Leg 6:
Distance1.000Time8:21.20Pace8:21.20ZoneEasy Miles
With Bella.
Leg 7:
Distance1.000Time7:18.70Pace7:18.70ZoneEasy Miles
Alone.
Leg 8:
Distance2.000Time17:49.00Pace8:54.50ZoneEasy Miles
With Mary.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.003.000.0012.15

Fast Running Friend Workout - 2022-05-07 08:57:31
Workout Totals: Distance12.150Time1:29:37.50Pace7:22.59
12 total. Was going to do a 5 mile tempo down the canyon, but had a stomach problem. Joseph and Jacob also were having issues with their legs. Chad also did not have anything today. Jacob did 5 miles in 30:01. Joseph and I ran the first two miles together 6:08, 6:19. Then we decided to go to 3. Joseph found 5:33 in him for the last mile, I had to dig deep to find 5:55. Chad started with us, then switched to an easy pace after a mile or so.

Benjamin did 2x3 miles on his mile course, 15:33, 16:05 - on the last one got a spasm + humidity.
Leg 1:
Distance2.480Time19:08.00Pace7:42.90ZoneEasy Miles
Warm-up with Chad, Joseph, and Jacob.
Leg 2:
Distance3.000Time18:22.30Pace6:07.43ZoneThreshold Miles
Attempt at a tempo run.
Leg 3:
Distance2.000Time14:27.70Pace7:13.85ZoneEasy Miles
Alone.
Leg 4:
Distance2.670Time21:38.90Pace8:06.48ZoneEasy Miles
With Chad.
Leg 5:
Distance2.000Time16:00.60Pace8:00.30ZoneEasy Miles
Alone.

Lopsie Sports Sandals 2 Miles: 12.15
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 with Benjamin in Pfugerville, TX.

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 - 2022-05-09 05:45:34
Workout Totals: Distance12.000Time1:29:30.70Pace7:27.56
Ran in Pfugerville, TX with Benjamin and Noah. 12 total for me and Benjamin, 8 for Noah. Benjamin did a pickup for about 0.5. Hot and humid, but not as bad as Houston.

Easy runs, usual distances for the kids. Mary and Bella had coughs, ran reduced distances.
Leg 1:
Distance12.000Time1:29:30.70Pace7:27.56ZoneEasy Miles

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2022-05-10 08:18:39
Workout Totals: Distance12.054Time1:31:33.70Pace7:35.76
12 total. Easy pace. 10 in Bernalillo, NM, the rest at home. Easy runs, usual distances for the kids except for Mary and Bella. They had coughs and cut their distances in half.
Leg 1:
Distance10.054Time1:14:25.20Pace7:24.12ZoneEasy Miles
With Benjamin in Bernalillo, NM.
Leg 2:
Distance1.000Time9:19.80Pace9:19.80ZoneEasy Miles
With Benjamin and Mary.
Leg 3:
Distance1.000Time7:48.70Pace7:48.70ZoneEasy Miles
With Benjamin.

Lopsie Sports Sandals 2 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.002.000.0012.02

Fast Running Friend Workout - 2022-05-11 09:35:59
Workout Totals: Distance12.020Time1:33:04.00Pace7:44.56
12 total. Paced William through 2 miles down the canyon in 12:01. Matthew did the first 0.5 with us in 3:07, was struggling, so I told him to just jog the rest of it. Joseph did 2 miles in 10:27 (5:19, 5:08) new PR. Jacob was struggling today, ran with Joseph, but could not kick at the end, got 10:38.

Benjamin did 12 total with a mile pickup down the canyon in 4:44. Mary and Bella are still on reduced mileage.
Leg 1:
Distance1.000Time7:45.70Pace7:45.70ZoneEasy Miles
Warm-up with the boys.
Leg 2:
Distance2.000Time12:01.80Pace6:00.90ZoneThreshold Miles
Paced William. Matthew ran the first 0.5 with us.
Leg 3:
Distance3.020Time24:44.60Pace8:11.59ZoneEasy Miles
To the house with the boys.
Leg 4:
Distance5.000Time39:14.10Pace7:50.82ZoneEasy Miles
With Stephen.
Leg 5:
Distance1.000Time9:17.80Pace9:17.80ZoneEasy Miles
With Mary and Benjamin.

Lopsie Sports Sandals 2 Miles: 12.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.5012.25

Fast Running Friend Workout - 2022-05-12 09:39:19
Workout Totals: Distance12.250Time1:34:30.00Pace7:42.86
12 total. Easy pace, usual distances - mostly. Benjamin did 2 miles down the canyon in 9:35 (4:49, 4:46), then paced me uphill for 0.5 in 2:55. Mary is on reduced mileage, Bella back to her full mile. Stephen and Matthew were not 100%, did only 2 miles.
Leg 1:
Distance11.250Time1:25:54.20Pace7:38.15
With Benjamin, part with William, Joseph, and Jacob.
Split 1:Distance8.270Time1:02:29.10Pace7:33.34ZoneEasy Miles
Cumilative:Distance8.270Time1:02:29.10Pace7:33.34
Split 2:Distance0.500Time2:55.60Pace5:51.20ZoneVO2 Max Miles
Cumilative:Distance8.770Time1:05:24.70Pace7:27.51
Split 3:Distance2.480Time20:29.50Pace8:15.77ZoneEasy Miles
Cumilative:Distance11.250Time1:25:54.20Pace7:38.15
 
Leg 2:
Distance1.000Time8:35.80Pace8:35.80ZoneEasy Miles
With Mary and Bella.

Lopsie Sports Sandals 2 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2022-05-13 09:34:43
Workout Totals: Distance12.125Time1:34:32.70Pace7:47.85
12 total. Benjamin did only 9 with a mile pickup in 4:44. Matthew was sick, did only 2 miles. Stephen did 3 miles. Mary did only 1 mile. Usual distances, easy pace otherwise.
Leg 1:
Distance8.000Time1:00:49.20Pace7:36.15ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time8:22.60Pace8:22.60ZoneEasy Miles
With Bella and Matthew, part with Mary and Stephen.
Leg 3:
Distance0.125Time1:26.00Pace11:28.00ZoneEasy Miles
With Leigha
Leg 4:
Distance3.000Time23:54.90Pace7:58.30ZoneEasy Miles
With William.

Lopsie Sports Sandals 2 Miles: 12.12
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 - 2022-05-14 08:59:18
Workout Totals: Distance16.000Time1:57:39.10Pace7:21.19
16 total. Did a tempo run with Chad - 5 miles down the canyon in 29:43 (5:54, 5:55, 5:55, 6:02, 5:57). In the last 2 miles Chad started running out of juice. I had a bit left, but not much. We stayed together.

Benjamin chased us from 3:00 behind, and passed us shortly after the 3 mile mark. He had a good run, probably the best in a while, though he still did get a spasm - 25:27 (4:57, 4:59, 4:59, 5:18, 5:14).

The younger kids raced 1500 at the Race Cats meet in Herriman. Results:

Jacob 4:36.54
Joseph 4:41.78 PR
William 5:27.49
Stephen 5:47.10
Matthew 5:48.32
Mary 7:14.49
Bella 7:18.17

Everybody had a cough so the times were a bit slower for some, and a lot slower for others.
Leg 1:
Distance2.480Time20:14.70Pace8:09.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time29:43.20Pace5:56.64ZoneThreshold Miles
Tempo run.
Leg 3:
Distance8.520Time1:07:41.20Pace7:56.67ZoneEasy Miles
Distance with Benjamin, part with Chad.

Lopsie Sports Sandals 2 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. Our ward, then the Russian branch.

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 - 2022-05-16 09:40:21
Workout Totals: Distance12.000Time1:36:03.40Pace8:00.28
12 total. Everybody except Bella, Jacob and Benjamin were on reduced mileage due to coughs. Benjamin and Jacob do have something as well, but they felt they could go the full distance today regardless.
Leg 1:
Distance8.000Time1:03:44.70Pace7:58.09ZoneEasy Miles
With Jacob, part with other kids.
Leg 2:
Distance1.000Time8:24.20Pace8:24.20ZoneEasy Miles
With Benjamin, Bella, Stephen, and Matthew.
Leg 3:
Distance3.000Time23:54.50Pace7:58.17ZoneEasy Miles
With Benjamin.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.4012.00

Fast Running Friend Workout - 2022-05-17 09:11:44
Workout Totals: Distance12.000Time1:35:32.30Pace7:57.69
12 total for me and Benjamin. He did a 0.5 pickup in 2:31. I ran the first quarter with him. We also did a pickup on the uphill in 54.4. Otherwise, easy runs, usual distances except for Joseph and William who had coughs and ran reduced mileage.
Leg 1:
Distance3.000Time23:42.10Pace7:54.03ZoneEasy Miles
With Benjamin, and Jacob.
Leg 2:
Distance1.000Time8:16.10Pace8:16.10ZoneEasy Miles
With Benjamin, Bella, Matthew, and Jacob.
Leg 3:
Distance6.000Time44:54.70Pace7:29.12
With Benjamin - part with Jacob, Stephen, and Matthew.
Split 1:Distance3.270Time25:25.30Pace7:46.45ZoneEasy Miles
Cumilative:Distance3.270Time25:25.30Pace7:46.45
Split 2:Distance0.250Time1:15.20Pace5:00.80ZoneVO2 Max Miles
Cumilative:Distance3.520Time26:40.50Pace7:34.69
Split 3:Distance2.325Time17:19.80Pace7:27.23ZoneEasy Miles
Cumilative:Distance5.845Time44:00.30Pace7:31.72
Split 4:Distance0.155Time0:54.40Pace5:50.97ZoneVO2 Max Miles
Cumilative:Distance6.000Time44:54.70Pace7:29.12
 
Leg 4:
Distance2.000Time18:39.40Pace9:19.70ZoneEasy Miles
With Benjamin and Mary.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2022-05-18 08:22:24
Workout Totals: Distance12.000Time1:34:24.10Pace7:52.01
Total of 12 for me. Did a mile pickup in 5:46. Jacob did it in 5:09. Benjamin did 0.5 pickup in 2:27 with the total of 12. Usual distances, easy pace, for others except Mary (1 mile), and William and Joseph (I think 4 and 6).
Leg 1:
Distance2.000Time15:27.60Pace7:43.80ZoneEasy Miles
Alone.
Leg 2:
Distance8.000Time1:01:28.00Pace7:41.00
With Jacob, part with Stephen and Matthew.
Split 1:Distance4.480Time35:53.60Pace8:00.71ZoneEasy Miles
Cumilative:Distance4.480Time35:53.60Pace8:00.71
Split 2:Distance1.000Time5:46.90Pace5:46.90ZoneVO2 Max Miles
Cumilative:Distance5.480Time41:40.50Pace7:36.30
Split 3:Distance2.520Time19:47.50Pace7:51.23ZoneEasy Miles
Cumilative:Distance8.000Time1:01:28.00Pace7:41.00
 
Leg 3:
Distance1.000Time8:36.70Pace8:36.70ZoneEasy Miles
With Bella.
Leg 4:
Distance1.000Time8:51.80Pace8:51.80ZoneEasy Miles
With Mary.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.120.003.000.0012.12

Fast Running Friend Workout - 2022-05-19 08:35:56
Workout Totals: Distance12.125Time1:34:24.50Pace7:47.18
12 total. Did a 3 mile tempo run down the canyon in 17:59. It felt harder than normal due to the headwind, I think. Jacob also struggled. He ran the first 1.5 in 8:03, and then he fell apart completely and basically jogged to the finish in 17:14. Benjamin was pacing him.

Easy runs for other kids.
Leg 1:
Distance0.980Time8:28.80Pace8:39.18ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:59.90Pace5:59.97ZoneThreshold Miles
Tempo run.
Leg 3:
Distance6.020Time49:20.70Pace8:11.81ZoneEasy Miles
Cool-down with Benjamin, part with Jacob.
Leg 4:
Distance0.125Time1:28.60Pace11:48.80ZoneEasy Miles
With Leigha.
Leg 5:
Distance1.000Time8:21.00Pace8:21.00ZoneEasy Miles
With Bella.
Leg 6:
Distance1.000Time8:45.50Pace8:45.50ZoneEasy Miles
With Mary.

Lopsie Sports Sandals 2 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 - 2022-05-20 09:14:41
Workout Totals: Distance12.000Time1:33:48.50Pace7:49.04
12 total. Easy runs, usual distances. Benjamin is in Kennewick, WA. Ran 9+3 with a pickup for 5 minutes targeting about 5:00 pace.
Leg 1:
Distance2.000Time15:57.90Pace7:58.95ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2:
Distance2.000Time15:51.00Pace7:55.50ZoneEasy Miles
With Joseph, Jacob, William, and Matthew.
Leg 3:
Distance6.000Time44:26.80Pace7:24.47ZoneEasy Miles
With Joseph and Jacob.
Leg 4:
Distance1.000Time9:07.90Pace9:07.90ZoneEasy Miles
With Mary and Giovani.
Leg 5:
Distance1.000Time8:24.90Pace8:24.90ZoneEasy Miles
With Bella.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.006.000.0016.12

Fast Running Friend Workout - 2022-05-21 08:19:26
Workout Totals: Distance16.125Time1:59:00.60Pace7:22.83
16 total. Did a 6 mile tempo down the canyon in 35:52, most of it was with Chad and Jacob. Joseph started with us, but made it to only 3 miles. My splits were 6:13, 6:01, 5:58, 5:56, 5:55, 5:50.

Jacob ran with us to 5 miles, and then closed with 5:20 and ended up with 35:22. Chad fell back in the last 0.5 and got 36:02.

Benjamin did 16 with a 6.08 tempo run in 34:08.

Easy pace for everybody else.
Leg 1:
Distance3.380Time26:59.40Pace7:59.11ZoneEasy Miles
Warm-up.
Leg 2:
Distance6.000Time35:52.80Pace5:58.80ZoneThreshold Miles
Tempo run.
Leg 3:
Distance4.620Time38:09.70Pace8:15.61ZoneEasy Miles
More distance with Chad, part with Jacob.
Leg 4:
Distance0.125Time1:29.80Pace11:58.40ZoneEasy Miles
With Leigha.
Leg 5:
Distance1.000Time8:26.50Pace8:26.50ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 6:
Distance1.000Time8:02.40Pace8:02.40ZoneEasy Miles
With Mary, Stephen, and Matthew.

Lopsie Sports Sandals 2 Miles: 16.12
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 - our ward, then the Russian branch as usual.

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 - 2022-05-23 09:30:31
Workout Totals: Distance12.000Time1:29:38.70Pace7:28.22
12 total, easy pace. Usual distances for the kids. I think Benjamin did an easy run, 9+3 with a pickup.
Leg 1:
Distance2.000Time15:46.10Pace7:53.05ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2:
Distance8.000Time57:52.70Pace7:14.09ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance1.000Time8:43.90Pace8:43.90ZoneEasy Miles
With William, Stephen, Matthew, Mary and Bella.
Leg 4:
Distance1.000Time7:16.00Pace7:16.00ZoneEasy Miles
With Stephen, William, and Matthew.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

Fast Running Friend Workout - 2022-05-24 09:38:13
Workout Totals: Distance12.000Time1:34:31.30Pace7:52.61
12 total. Joseph, and Jacob did 0.5 pickup. Joseph got 2:22, Jacob 2:24. I ran the first 0.25 with them in 74.1. Usual distances, easy pace for the other kids. Benjamin did his usual 9+3 with a mile pickup.
Leg 1:
Distance2.000Time15:57.90Pace7:58.95ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:00:51.90Pace7:36.49
With Joseph and Jacob.
Split 1:Distance4.480Time34:38.10Pace7:43.86ZoneEasy Miles
Cumilative:Distance4.480Time34:38.10Pace7:43.86
Split 2:Distance0.250Time1:14.10Pace4:56.40ZoneVO2 Max Miles
Cumilative:Distance4.730Time35:52.20Pace7:35.01
Split 3:Distance3.270Time24:59.70Pace7:38.62ZoneEasy Miles
Cumilative:Distance8.000Time1:00:51.90Pace7:36.49
 
Leg 3:
Distance2.000Time17:41.50Pace8:50.75ZoneEasy Miles
With Mary.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.001.5017.00

Fast Running Friend Workout - 2022-05-25 09:52:38
Workout Totals: Distance17.000Time2:04:51.50Pace7:20.68
17 total for me. Unplanned long run due to me thinking Sarah wanted me to get the car from the Canyon Glen, when in fact she did not and there was no car when I got there. So 5 extra miles. Perhaps for the better, because I was not planning on doing a long run on Saturday due to the mile on Monday.

Did a 1.5 mile pickup down the canyon in 8:45.

The kids did a warm-up in the morning, and raced 1600 at the Roadrunners' track meet in the evening. It was warm, around 80F, so they were somewhat sluggish. Times:

Jacob 4:52.33
Joseph 5:07.82
William 5:54.02
Matthew 6:01.62
Stephen 6:12.82
Mary 7:21.46
Bella 7:57.25

Benjamin did a tempo that ended up being a bit short of 6 miles at 5:24 pace.
Leg 1:
Distance4.000Time31:55.60Pace7:58.90ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance13.000Time1:32:55.90Pace7:08.92
Part with Joseph, part alone.
Split 1:Distance6.270Time46:10.50Pace7:21.87ZoneEasy Miles
Cumilative:Distance6.270Time46:10.50Pace7:21.87
Split 2:Distance1.500Time8:45.90Pace5:50.60ZoneVO2 Max Miles
Cumilative:Distance7.770Time54:56.40Pace7:04.25
Split 3:Distance5.230Time37:59.50Pace7:15.85ZoneEasy Miles
Cumilative:Distance13.000Time1:32:55.90Pace7:08.92
 

Lopsie Sports Sandals 2 Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2022-05-26 09:17:19
Workout Totals: Distance12.000Time1:30:39.00Pace7:33.25
12 total. Joseph and Jacob paced me through a 3 mile tempo down the canyon in 17:52. Otherwise, easy runs, usual distances. 12 with a mile pickup for Benjamin.
Leg 1:
Distance2.000Time15:34.00Pace7:47.00ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2:
Distance0.980Time7:44.10Pace7:53.57ZoneEasy Miles
Warm-up with Joseph and Jacob.
Leg 3:
Distance3.000Time17:52.30Pace5:57.43ZoneThreshold Miles
Tempo run down the canyon with Joseph and Jacob.
Leg 4:
Distance4.020Time31:54.40Pace7:56.22ZoneEasy Miles
With Joseph and Jacob.
Leg 5:
Distance2.000Time17:34.20Pace8:47.10ZoneEasy Miles
With Mary and Bella.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2022-05-27 09:01:00
Workout Totals: Distance12.125Time1:36:14.00Pace7:56.21
 
Leg 1:
Distance2.000Time15:58.70Pace7:59.35ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:01:05.50Pace7:38.19ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance0.125Time1:21.70Pace10:53.60ZoneEasy Miles
With Leigha.
Leg 4:
Distance2.000Time17:48.10Pace8:54.05ZoneEasy Miles
With Mary and Bella.

Lopsie Sports Sandals 2 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.001.0013.00

Fast Running Friend Workout - 2022-05-28 08:59:32
Workout Totals: Distance13.000Time1:41:31.10Pace7:48.55
13 total. Did 2x0.5 with Chad down the canyon 2:36, 2:34. William did the first one with us.

Joseph and Jacob did the first one in 2:24 together. On the second one, Jacob ran 2:18, Joseph 2:23.

William and Stephen did 5 miles. Bella and Mary did 2. Bella is starting to transition to 2 miles a day some days.

Benjamin did 2x some interval that was about 3 miles - Google Maps shows it is 3 miles exactly, but the wheel measurement shows it is 150 meters longer for some reason. Need to calibrate the wheel and remeasure. The first one was 15:17, second 15:50 (spasm).
Leg 1:
Distance0.980Time7:31.60Pace7:40.82ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time13:17.20Pace6:38.60
2x0.5 down with 1 mile recovery.
Split 1:Distance0.500Time2:36.30Pace5:12.60ZoneVO2 Max Miles
Cumilative:Distance0.500Time2:36.30Pace5:12.60
Split 2:Distance1.000Time8:06.90Pace8:06.90ZoneEasy Miles
Cumilative:Distance1.500Time10:43.20Pace7:08.80
Split 3:Distance0.500Time2:34.00Pace5:08.00ZoneVO2 Max Miles
Cumilative:Distance2.000Time13:17.20Pace6:38.60
 
Leg 3:
Distance3.020Time23:04.70Pace7:38.51ZoneEasy Miles
With Chad, Joseph, and Jacob back home.
Leg 4:
Distance5.000Time39:59.60Pace7:59.92ZoneEasy Miles
With Chad, Stephen, and Matthew back to the car. Part with Bonnie.
Leg 5:
Distance2.000Time17:38.00Pace8:49.00ZoneEasy Miles
With Mary and Bella.

Lopsie Sports Sandals 2 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.590.000.001.0012.59

Fast Running Friend Workout - 2022-05-30 07:48:27
Workout Totals: Distance12.587Time1:34:09.50Pace7:28.84
Salt City Mile, 5:28.52, 6th in the masters heat. Other family member and friend times:

Jacob 4:47.03 PR
Joseph 4:56.63 PR
William 5:39.90 PR
Bonnie 5:49.13
Matthew 6:00.25
Stephen 6:07.96
Mary 7:26.99
Bella 7:52.14
Sarah 8:12.00

Benjamin did his usual 12 with a mile pickup.
Leg 1:
Distance1.831Time14:39.10Pace8:00.12ZoneEasy Miles
Warm-up
Leg 2:
Distance0.618Time4:56.80Pace8:00.26
Timing Joseph and Jacob.
Split 1:Distance0.598Time4:47.20Pace8:00.27ZoneEasy Miles
Cumilative:Distance0.598Time4:47.20Pace8:00.27
Split 2:Distance0.020Time0:09.60Pace8:00.00ZoneEasy Miles
Cumilative:Distance0.618Time4:56.80Pace8:00.26
Leg 3:
Distance2.666Time21:19.80Pace8:00.05ZoneEasy Miles
More warm-up.
Leg 4:
Distance1.347Time8:15.30Pace6:07.71
My race, then timing Sarah.
Split 1:Distance1.000Time5:28.70Pace5:28.70ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:28.70Pace5:28.70
Split 2:Distance0.347Time2:46.60Pace8:00.12ZoneEasy Miles
Cumilative:Distance1.347Time8:15.30Pace6:07.71
Leg 5:
Distance2.800Time20:46.60Pace7:25.21ZoneEasy Miles
More distance.
Leg 6:
Distance0.800Time5:49.20Pace7:16.50ZoneEasy Miles
Timing Bonnie.
Leg 7:
Distance2.400Time16:57.40Pace7:03.92ZoneEasy Miles
More distance.
Leg 8:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 9:
Distance0.125Time1:25.30Pace11:22.40ZoneEasy Miles
With Leigha.

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 - 2022-05-31 09:07:04
Workout Totals: Distance12.000Time1:34:13.00Pace7:51.08
12 total. Easy pace, usual distances. Jacob moved to 10 miles. Benjamin did a mile pickup as usual.
Leg 1:
Distance2.000Time16:20.30Pace8:10.15ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time1:00:18.70Pace7:32.34ZoneEasy Miles
With Joseph and Jacob
Leg 3:
Distance2.000Time17:34.00Pace8:47.00ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.120.003.000.0012.12

Fast Running Friend Workout - 2022-06-01 08:47:02
Workout Totals: Distance12.125Time1:32:27.40Pace7:37.52
12 total. Jacob paced me through a 3 mile tempo in 17:34 (5:58, 5:53, 5:41). This is actually my fastest time of the year, though I was not trying to hit it. But the last mile was rather quick.

Benjamin did a 3 mile tempo on his course in 15:08.

Joseph ran the first mile with me and Jacob, then did not feel good and jogged.

Easy runs, usual distances for everybody else.
Leg 1:
Distance2.000Time17:05.00Pace8:32.50ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance0.980Time7:16.90Pace7:25.82ZoneEasy Miles
Warm-up with Joseph and Jacob.
Leg 3:
Distance3.000Time17:34.60Pace5:51.53ZoneThreshold Miles
Tempo run.
Leg 4:
Distance4.020Time31:35.00Pace7:51.39ZoneEasy Miles
Cool-down/distance with Jacob.
Leg 5:
Distance0.125Time1:19.50Pace10:36.00ZoneEasy Miles
With Leigha.
Leg 6:
Distance2.000Time17:36.40Pace8:48.20ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.000.000.0010.12

Fast Running Friend Workout - 2022-06-02 08:53:27
Workout Totals: Distance10.125Time1:22:17.20Pace8:07.62
10 total. Taper for the UVM half. Easy pace, usual distances for the kids. Benjamin did 10 total as well, do not remember if he did a pickup or not.
Leg 1:
Distance0.125Time1:29.30Pace11:54.40ZoneEasy Miles
With Leigha
Leg 2:
Distance8.000Time1:01:04.50Pace7:38.06ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance2.000Time19:43.40Pace9:51.70ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2022-06-03 09:16:31
Workout Totals: Distance6.000Time51:53.40Pace8:38.90
Taper for the UVM half. 6 total. Easy pace, usual distances for the kids. Benjamin did 6 easy pace as well.
Leg 1:
Distance4.000Time32:04.70Pace8:01.18ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance2.000Time19:48.70Pace9:54.35ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.130.0013.110.0017.24

Fast Running Friend Workout - 2022-06-04 05:30:53
Workout Totals: Distance17.235Time1:57:13.10Pace6:48.07
Utah Valley Half, 1:20:59, 27th overall, 4th master.

Benjamin ran 1:09:58, 4th overall, $150. His leg cramp showed itself in a different form. After two miles at sub-5:00 he was limited to about 5:20 pace. He never went into the 6:00 zone.

Jenny is gradually regaining fitness after various setbacks. She ran 1:42:02, 31st woman. Nate ran 1:45:20, which is a PR for him.

This was a good race for me. I was able to run my fastest time since the injury and even almost a minute faster than last year in spite of a 35 second bathroom stop right before mile 10. I was happy with the last 5 K, which has an uphill mile and then two miles on a slight downgrade. I ran it in 19:26. For a comparison, I raced an all out 5 K in January in 19:31.

Joseph and Jacob did a tempo run. Jacob was supposed to pace Joseph for 3 down the canyon. They had a 5 mile warmup uphill. I think perhaps this was too much for Joseph. He was able to run only 2 miles of it and at a very slow pace - 12:20 (6:10 avg). Then Jacob closed with a 5:09 mile, 17:29 total.

Easy pace, usual distances for everybody else.
Leg 1:
Distance2.126Time17:00.40Pace7:59.96ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.109Time1:20:59.20Pace6:10.68
The race.
Split 1:Distance1.000Time5:57.50Pace5:57.50ZoneThreshold Miles
Cumilative:Distance1.000Time5:57.50Pace5:57.50
Split 2:Distance1.000Time5:59.60Pace5:59.60ZoneThreshold Miles
Cumilative:Distance2.000Time11:57.10Pace5:58.55
Split 3:Distance1.000Time6:18.70Pace6:18.70ZoneThreshold Miles
Cumilative:Distance3.000Time18:15.80Pace6:05.27
Split 4:Distance1.000Time6:09.60Pace6:09.60ZoneThreshold Miles
Cumilative:Distance4.000Time24:25.40Pace6:06.35
Split 5:Distance1.000Time5:51.10Pace5:51.10ZoneThreshold Miles
Cumilative:Distance5.000Time30:16.50Pace6:03.30
Split 6:Distance1.000Time5:55.50Pace5:55.50ZoneThreshold Miles
Cumilative:Distance6.000Time36:12.00Pace6:02.00
Split 7:Distance1.000Time6:09.30Pace6:09.30ZoneThreshold Miles
Cumilative:Distance7.000Time42:21.30Pace6:03.04
Split 8:Distance1.000Time6:11.60Pace6:11.60ZoneThreshold Miles
Cumilative:Distance8.000Time48:32.90Pace6:04.11
Split 9:Distance1.000Time6:05.00Pace6:05.00ZoneThreshold Miles
Cumilative:Distance9.000Time54:37.90Pace6:04.21
Split 10:Distance1.000Time6:55.10Pace6:55.10ZoneThreshold Miles
Cumilative:Distance10.000Time1:01:33.00Pace6:09.30
Split 11:Distance1.000Time6:21.60Pace6:21.60ZoneThreshold Miles
Cumilative:Distance11.000Time1:07:54.60Pace6:10.42
Split 12:Distance1.000Time6:04.50Pace6:04.50ZoneThreshold Miles
Cumilative:Distance12.000Time1:13:59.10Pace6:09.93
Split 13:Distance1.025Time6:30.10Pace6:20.59ZoneThreshold Miles
Cumilative:Distance13.025Time1:20:29.20Pace6:10.76
Split 14:Distance0.084Time0:30.00Pace5:57.14ZoneThreshold Miles
Cumilative:Distance13.109Time1:20:59.20Pace6:10.68
Leg 3:
Distance2.000Time19:13.50Pace9:36.75ZoneEasy Miles
With Mary and Bella.

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 - 2022-06-06 09:11:38
Workout Totals: Distance12.000Time1:34:07.70Pace7:50.64
12 total. Usual distances for the kinds. Easy pace. Benjamin did 9 miles, 7+2.
Leg 1:
Distance2.000Time15:52.90Pace7:56.45ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time59:51.30Pace7:28.91ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance2.000Time18:23.50Pace9:11.75ZoneEasy Miles
With Mary, Bella, and Jacob.

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 - 2022-06-07 09:24:48
Workout Totals: Distance12.000Time1:32:43.00Pace7:43.58
12 total. Paced William in a 2 mile tempo run down the canyon in 12:20. He struggled, but made it to the finish. Jacob paced Joseph in the 3 mile tempo down the canyon in 16:46. Otherwise, easy runs, usual distances. Benjamin ran easy, I think he is back to 12 total.
Leg 1:
Distance0.980Time7:57.50Pace8:07.24ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:20.00Pace6:10.00ZoneThreshold Miles
Paced William.
Leg 3:
Distance7.020Time54:09.60Pace7:42.91ZoneEasy Miles
Part with the kids, part alone.
Leg 4:
Distance2.000Time18:15.90Pace9:07.95ZoneEasy Miles
With Mary and Bella.

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 - 2022-06-08 08:59:56
Workout Totals: Distance12.000Time1:34:43.50Pace7:53.62
12 total. Easy pace, usual distances for the kids. Jacob is now downing 8+2 some days. Benjamin did 12 total with a mile pickup.
Leg 1:
Distance2.000Time15:47.30Pace7:53.65ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time1:00:50.10Pace7:36.26ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance2.000Time18:06.10Pace9:03.05ZoneEasy Miles
With Mary and Bella. I think Jacob as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.252.000.000.0012.25

Fast Running Friend Workout - 2022-06-09 08:40:32
Workout Totals: Distance12.250Time1:34:31.10Pace7:42.95
12 total. Paced Stephen in a 2 mile tempo in 13:00. We had a Crocs emergency, so he ended up wearing wrong size - too big, and they kept falling off. So we had to stop 4 times.

Jacob did a 3 mile tempo in 16:16. I told him to start in 5:10 and see what happens. He ran 5:11, 5:29, 5:36. We will work on making it 5:10 all the way.

Benjamin did 12 with a mile pickup.
Leg 1:
Distance0.980Time8:13.30Pace8:23.37ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time13:00.90Pace6:30.45ZoneMarathon Pace Miles
Paced Stephen in the tempo run, William, Joseph, and Matthew helped.
Leg 3:
Distance7.020Time52:23.70Pace7:27.82ZoneEasy Miles
Part with the kids, part alone.
Leg 4:
Distance0.250Time3:01.00Pace12:04.00ZoneEasy Miles
With Leigha.
Leg 5:
Distance2.000Time17:52.20Pace8:56.10ZoneEasy Miles
With Mary and Bella.

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 - 2022-06-10 08:58:54
Workout Totals: Distance12.000Time1:35:28.90Pace7:57.41
12 total. Easy pace, usual distances for everybody. Benjamin did a mile pick at sub-5:00 with 12 total.
Leg 1:
Distance2.000Time15:57.60Pace7:58.80ZoneEasy Miles
With Matthew and Stephen.
Leg 2:
Distance8.000Time1:01:00.50Pace7:37.56ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance2.000Time18:30.80Pace9:15.40ZoneEasy Miles
With Jacob, Mary, and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.003.0017.25

Fast Running Friend Workout - 2022-06-11 07:21:26
Workout Totals: Distance17.250Time2:14:32.10Pace7:47.95
17+ total. Did 3x1 mile down the canyon with Chad - 5:42, 5:41, 5:32. Happy about 5:32 in the last interval off 2:52 start. We paced William for 2:52 0.5 in all of our intervals, and then finished the intervals alone.

Jacob did 5:09, 5:09, 5:08.

Joseph did 5:19, 5:18, 5:09. Chad and I were his rabbits to chase in the last one - he started 20 seconds back.

Benjamin did 3x2 miles 10:26, 10:47, 10:25. Got a spasm again.
Leg 1:
Distance0.980Time8:00.30Pace8:10.10ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.500Time22:08.20Pace6:19.49
Workout.
Split 1:Distance1.000Time5:42.10Pace5:42.10ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:42.10Pace5:42.10
Split 2:Distance0.250Time2:32.10Pace10:08.40ZoneEasy Miles
Cumilative:Distance1.250Time8:14.20Pace6:35.36
Split 3:Distance1.000Time5:41.80Pace5:41.80ZoneVO2 Max Miles
Cumilative:Distance2.250Time13:56.00Pace6:11.56
Split 4:Distance0.250Time2:39.50Pace10:38.00ZoneEasy Miles
Cumilative:Distance2.500Time16:35.50Pace6:38.20
Split 5:Distance1.000Time5:32.70Pace5:32.70ZoneVO2 Max Miles
Cumilative:Distance3.500Time22:08.20Pace6:19.49
Leg 3:
Distance5.520Time43:48.10Pace7:56.11ZoneEasy Miles
Distance with Joseph, Chad, and Jacob.
Leg 4:
Distance5.000Time39:46.90Pace7:57.38ZoneEasy Miles
With Chad, Stephen, and Matthew.
Leg 5:
Distance0.250Time2:55.90Pace11:43.60ZoneEasy Miles
With Leigha.
Leg 6:
Distance2.000Time17:52.70Pace8:56.35ZoneEasy Miles
With Mary, Bella, and Jacob.

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 - 2022-06-13 09:42:19
Workout Totals: Distance12.000Time1:32:51.70Pace7:44.31
12 total. Easy pace, usual distances for the kids. Benjamin did 9+3 with a mile pickup.
Leg 1:
Distance2.000Time15:47.90Pace7:53.95ZoneEasy Miles
With Matthew and Stephen.
Leg 2:
Distance8.000Time59:53.70Pace7:29.21ZoneEasy Miles
With Joseph and Jacob. Part with William, Stephen, and Matthew.
Leg 3:
Distance2.000Time17:10.10Pace8:35.05ZoneEasy Miles
With Mary and Bella.

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 - 2022-06-14 08:49:15
Workout Totals: Distance12.000Time1:33:09.10Pace7:45.76
12 total. Did 0.5 in 2:31.0 down the canyon. My best time this year. Splits were 77,74. Jacob continued on to finish the mile in 4:55. Joseph just ran the first quarter.

Otherwise easy runs, usual distances. 12 for Benjamin with a mile pickup.
Leg 1:
Distance2.000Time15:54.60Pace7:57.30ZoneEasy Miles
With William and Stephen.
Leg 2:
Distance8.000Time59:52.40Pace7:29.05
With Jacob, part with Joseph, William, Stephen, and Matthew.
Split 1:Distance4.480Time34:26.70Pace7:41.32ZoneEasy Miles
Cumilative:Distance4.480Time34:26.70Pace7:41.32
Split 2:Distance0.500Time2:31.00Pace5:02.00ZoneVO2 Max Miles
Cumilative:Distance4.980Time36:57.70Pace7:25.32
Split 3:Distance3.020Time22:54.70Pace7:35.20ZoneEasy Miles
Cumilative:Distance8.000Time59:52.40Pace7:29.05
Leg 3:
Distance2.000Time17:22.10Pace8:41.05ZoneEasy Miles
With Mary and Bella. I think Jacob as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.810.000.000.6211.43

Fast Running Friend Workout - 2022-06-15 09:08:50
Workout Totals: Distance11.434Time1:38:05.70Pace8:34.75
12 total. Paced Matthew with the help of Jacob in the 800 meter preparation workout - 500 + 300 with 200 jog recovery. He did 1:42.0 + 56.4. Stephen ran the first 400 with him. William did the first 500, and then fell back a bit in the 300.

Benjamin did 2x3 or about, 15:24/15:59, got a spasm but held his own.

Joseph and Jacob did 6, William 4, Stephen 3 - tapering. Otherwise, usual distances.
Leg 1:
Distance1.624Time13:40.30Pace8:25.11
Warm-up, strides.
Split 1:Distance1.000Time8:39.40Pace8:39.40ZoneEasy Miles
Cumilative:Distance1.000Time8:39.40Pace8:39.40
Split 2:Distance0.062Time0:19.00Pace5:06.45ZoneVO2 Max Miles
Cumilative:Distance1.062Time8:58.40Pace8:26.97
Split 3:Distance0.250Time1:49.50Pace7:18.00ZoneEasy Miles
Cumilative:Distance1.312Time10:47.90Pace8:13.83
Split 4:Distance0.062Time0:19.20Pace5:09.68ZoneVO2 Max Miles
Cumilative:Distance1.374Time11:07.10Pace8:05.52
Split 5:Distance0.250Time2:33.20Pace10:12.80ZoneEasy Miles
Cumilative:Distance1.624Time13:40.30Pace8:25.11
Leg 2:
Distance0.623Time4:24.60Pace7:04.72
Matthew's workout.
Split 1:Distance0.312Time1:42.00Pace5:26.92ZoneVO2 Max Miles
Cumilative:Distance0.312Time1:42.00Pace5:26.92
Split 2:Distance0.125Time1:46.20Pace14:09.60ZoneEasy Miles
Cumilative:Distance0.437Time3:28.20Pace7:56.43
Split 3:Distance0.186Time0:56.40Pace5:03.23ZoneVO2 Max Miles
Cumilative:Distance0.623Time4:24.60Pace7:04.72
Leg 3:
Distance1.187Time17:19.30Pace14:35.57ZoneEasy Miles
Distance with Matthew, part with Stephen.
Leg 4:
Distance6.000Time44:35.10Pace7:25.85ZoneEasy Miles
With Joseph.
Leg 5:
Distance2.000Time18:06.40Pace9:03.20ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.001.000.0012.25

Fast Running Friend Workout - 2022-06-16 08:50:37
Workout Totals: Distance10.000Time1:13:05.20Pace7:18.52
12 total. Did a mile pickup in 5:53. It got warmer.

The kids raced 3000 in the Utah USATF championship. It was 85F during the race, so the times were slower. Results:

Joseph 10:07.81
Jacob 10:23.94
William 11:45.51
Stephen 13:16.79

Benjamin did 12 with a mile pickup in 4:45.

Leigha ran a record for 0.25 holding the hand in 2:36.
Leg 1:
Distance2.000Time15:41.20Pace7:50.60ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time57:24.00Pace7:10.50
Part with the kids, part alone.
Split 1:Distance3.050Time23:23.20Pace7:40.07ZoneEasy Miles
Cumilative:Distance3.050Time23:23.20Pace7:40.07
Split 2:Distance1.000Time5:53.30Pace5:53.30ZoneThreshold Miles
Cumilative:Distance4.050Time29:16.50Pace7:13.70
Split 3:Distance3.950Time28:07.50Pace7:07.22ZoneEasy Miles
Cumilative:Distance8.000Time57:24.00Pace7:10.50
Fast Running Friend Workout - 2022-06-16 21:28:24
Workout Totals: Distance2.250Time21:34.60Pace9:35.38
Leg 1:
Distance2.000Time18:58.60Pace9:29.30ZoneEasy Miles
With Mary and Bella.
Leg 2:
Distance0.250Time2:36.00Pace10:24.00ZoneEasy Miles
With Leigha.

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 - 2022-06-17 09:12:26
Workout Totals: Distance10.000Time1:17:57.30Pace7:47.73
12 total, easy pace, usual distances for everybody except Matthew - 2 miles, tapering, and Benjamin only 9 due to fatigue caused likely by dehydration or being low on electrolytes. His mile pickup was only 5:05.
Leg 1:
Distance2.000Time16:01.00Pace8:00.50ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time1:01:56.30Pace7:44.54ZoneEasy Miles
With Joseph and Jacob, part with William and Stephen.
Fast Running Friend Workout - 2022-06-17 21:51:21
Workout Totals: Distance2.000Time17:52.60Pace8:56.30
Leg 1:
Distance2.000Time17:52.60Pace8:56.30ZoneEasy Miles
With Mary and Bella. I think we had Jacob as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.002.0016.70

Fast Running Friend Workout - 2022-06-18 08:09:47
Workout Totals: Distance16.700Time2:06:55.10Pace7:35.99
Orem 6th 2 mile run, 12:04, 3rd place.

Jacob won with 11:08, Joseph was second with 11:28, Chad 4th with 12:06.

Other times:

William 12:54
Matthew 13:08
Stephen 13:50
Sarah 18:29

The course is out and back with hills, and tends to not be very fast. Benjamin is yet to break 10:00 on it.

For Jacob this was a redemption for the blow-up in the 3000 on Thursday.

Afterwards Chad and I got in the distance.

Later in the afternoon, we had some of the kids race the 800 in the USATF championship. Results:

Bonnie 2:38.14 (PR) splits 72, 86
Matthew 2:50.47 82, 88
Mary 3:50.68
Bella 3:56.65

Benjamin did 4x3 K or about starting in 9:47 and finishing in 9:25 on the same stretch.
Leg 1:
Distance2.500Time19:30.90Pace7:48.36ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.700Time18:29.60Pace6:50.96
Race + pacing Sarah.
Split 1:Distance2.000Time12:04.20Pace6:02.10ZoneVO2 Max Miles
Cumilative:Distance2.000Time12:04.20Pace6:02.10
Split 2:Distance0.700Time6:25.40Pace9:10.57ZoneEasy Miles
Cumilative:Distance2.700Time18:29.60Pace6:50.96
Leg 3:
Distance11.500Time1:28:54.60Pace7:43.88ZoneEasy Miles
With Chad - most of it.

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 - 2022-06-20 09:49:45
Workout Totals: Distance12.000Time1:33:11.60Pace7:45.97
12 total, easy pace, usual distances. Benjamin did 12, I think he did a mile pickup.
Leg 1:
Distance2.000Time15:49.00Pace7:54.50ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time59:47.30Pace7:28.41ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance2.000Time17:35.30Pace8:47.65ZoneEasy Miles
With Mary and Bella - maybe we had Jacob also.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.001.5012.00

Fast Running Friend Workout - 2022-06-21 08:10:08
Workout Totals: Distance12.000Time1:32:35.80Pace7:42.98
12 total. Did a 1.5 interval in 8:24. Was happy that I had it in me. Jacob ran it in 7:29. Joseph ran the first mile with him in 5:01.

Benjamin did his usual 12 with a pickup.
Leg 1:
Distance8.000Time59:56.80Pace7:29.60
With Jacob, part with Joseph.
Split 1:Distance4.220Time33:04.20Pace7:50.19ZoneEasy Miles
Cumilative:Distance4.220Time33:04.20Pace7:50.19
Split 2:Distance1.500Time8:24.90Pace5:36.60ZoneVO2 Max Miles
Cumilative:Distance5.720Time41:29.10Pace7:15.16
Split 3:Distance2.280Time18:27.70Pace8:05.83ZoneEasy Miles
Cumilative:Distance8.000Time59:56.80Pace7:29.60
Leg 2:
Distance2.000Time15:44.70Pace7:52.35ZoneEasy Miles
With William and Stephen.
Leg 3:
Distance2.000Time16:54.30Pace8:27.15ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.250.250.5012.06

Fast Running Friend Workout - 2022-06-22 08:26:23
Workout Totals: Distance12.056Time1:31:37.40Pace7:35.99
12 total. The kids did their usual distances, mostly easy pace. Matthew and Stephen did 0.5 uphill. Matthew got 3:10, Stephen 3:14. Mary and Bella did 2x400 on the track. Mary 1:42, 1:35 (PR). Bella 1:48, 1:45. The second interval was a rabbit chase, which caused some drama, because Bella got very upset when Mary passed her at around 270 meter mark. Jacob paced Bella, I paced Mary.

Benjamin did 3 miles (or about) at around 5:10 pace, then 2 miles at around the same pace - he was going to go 3 but then got a bad quad cramp. We have observed the cramps are stronger when the weather is hot, so perhaps it has something to do with electrolyte imbalance. As a test, I told him to start eating pickles every day.

Leg 1:
Distance2.000Time15:18.30Pace7:39.15
With Stephen and Matthew.
Split 1:Distance1.500Time12:07.70Pace8:05.13ZoneEasy Miles
Cumilative:Distance1.500Time12:07.70Pace8:05.13
Split 2:Distance0.500Time3:10.60Pace6:21.20ZoneVO2 Max Miles
Cumilative:Distance2.000Time15:18.30Pace7:39.15
Leg 2:
Distance8.000Time58:26.10Pace7:18.26ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance1.060Time10:02.30Pace9:28.21ZoneEasy Miles
With Jacob, Mary and Bella - warm-up.
Leg 4:
Distance0.248Time1:42.70Pace6:54.11ZoneMarathon Pace Miles
Pacing Mary - 400.
Leg 5:
Distance0.250Time2:20.40Pace9:21.60ZoneEasy Miles
Recovery jog with Jacob, Mary and Bella.
Leg 6:
Distance0.248Time1:35.20Pace6:23.87ZoneThreshold Miles
Pacing Mary - 400.
Leg 7:
Distance0.250Time2:12.40Pace8:49.60ZoneEasy Miles
Cool-down with Jacob, Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.7512.00

Fast Running Friend Workout - 2022-06-23 08:48:04
Workout Totals: Distance12.000Time1:33:50.50Pace7:49.21
12 total. Did a pickup for 0.75 with Matthew and Stephen. Matthew did it in 4:25, Stephen in 4:38. Otherwise, easy runs usual distances. Benjamin did his usual mile pickup.
Leg 1:
Distance2.000Time15:37.20Pace7:48.60
With Stephen and Matthew.
Split 1:Distance0.520Time4:28.00Pace8:35.38ZoneEasy Miles
Cumilative:Distance0.520Time4:28.00Pace8:35.38
Split 2:Distance0.750Time4:25.90Pace5:54.53ZoneVO2 Max Miles
Cumilative:Distance1.270Time8:53.90Pace7:00.39
Split 3:Distance0.730Time6:43.30Pace9:12.47ZoneEasy Miles
Cumilative:Distance2.000Time15:37.20Pace7:48.60
Leg 2:
Distance8.000Time1:00:20.60Pace7:32.57ZoneEasy Miles
With Joseph, part with William and Jacob.
Leg 3:
Distance2.000Time17:52.70Pace8:56.35ZoneEasy Miles
With Mary and Bella.

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 - 2022-06-24 07:12:46
Workout Totals: Distance12.000Time1:29:45.70Pace7:28.81
12 total. Ran in the morning, then took Jacob and Matthew to Boise for the AAU regionals. Today Jacob raced the 3000. He ran a PR of 9:51.41. He was successful in winning the battle against what we could call the mid-race psychosis that historically had afflicted him from time to time including the state championship. I told him to set a goal for each lap, and keep adjusting it based on how the race was going, but nevertheless always run with a goal for the next lap and the target time regardless of what happened. He went into partial psychosis with the 84 lap after 2000, but then fought it and was able to pull himself out of it to a respectable 81 lap, and then kick in 33.7.

Easy runs, usual distances for the rest of the kids.

Benjamin just did 9 - for some odd reason both of his knees started hurting. So I told him to run easy and on grass tomorrow.
Leg 1:
Distance9.000Time1:05:57.20Pace7:19.69ZoneEasy Miles
Alone.
Leg 2:
Distance3.000Time23:48.50Pace7:56.17ZoneEasy Miles
With Jacob.
Fast Running Friend Workout - 2022-06-24 18:03:39
Workout Totals: Distance0.000Time0:00.00Pace0:00.00
Jacob's splits by my watch.
Leg 1:
Distance0.000Time9:51.20Pace0:00.00
Split 1:Distance0.000Time1:13.60Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time1:13.60Pace0:00.00
Split 2:Distance0.000Time1:18.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time2:31.60Pace0:00.00
Split 3:Distance0.000Time1:18.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time3:50.10Pace0:00.00
Split 4:Distance0.000Time1:20.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time5:10.20Pace0:00.00
Split 5:Distance0.000Time1:21.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time6:31.90Pace0:00.00
Split 6:Distance0.000Time1:24.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time7:56.40Pace0:00.00
Split 7:Distance0.000Time1:21.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time9:17.50Pace0:00.00
Split 8:Distance0.000Time0:33.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time9:51.20Pace0:00.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

Fast Running Friend Workout - 2022-06-25 07:42:56
Workout Totals: Distance12.000Time1:29:08.40Pace7:25.70
14 total. Jacob and Matthew raced the 1500 in the AAU regional qualifier in Boise. I figured given their tendency to get mental, they might have a better result if they started out fast. The idea is use your energy before you get the mental block. Then the burning in the legs shuts down the mind, and the momentum carries you. 1500 is short enough for this to have a better chance of working. My intuition turned out to be right.

Matthew ran 56.9 in the first 300, then cruised at 90 per lap, and ended up with a PR of 5:26.66, which converts to 5:52.9 mile.

Jacob ran the first 300 in 49.9, then cruised in the 70-72 range to the finish, and got a PR of 4:22.41. He repeated his 800 PR of 2:16 en route.

Benjamin did easy 16 half on grass half on asphalt, and his knees started to feel better. Easy runs, usual distances for everybody else.
Leg 1:
Distance2.000Time15:40.20Pace7:50.10ZoneEasy Miles
With Jacob and Matthew.
Leg 2:
Distance1.000Time7:48.50Pace7:48.50ZoneEasy Miles
With Jacob.
Leg 3:
Distance9.000Time1:05:39.70Pace7:17.74ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2022-06-25 12:14:26
Workout Totals: Distance0.000Time0:00.00Pace0:00.00
Matthew's 1500 splits.
Leg 1:
Distance0.000Time5:26.20Pace0:00.00
Split 1:Distance0.000Time0:56.90Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:56.90Pace0:00.00
Split 2:Distance0.000Time1:30.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time2:26.90Pace0:00.00
Split 3:Distance0.000Time1:30.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time3:57.10Pace0:00.00
Split 4:Distance0.000Time1:29.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time5:26.20Pace0:00.00
Fast Running Friend Workout - 2022-06-25 12:22:12
Workout Totals: Distance0.000Time0:00.00Pace0:00.00
Jacob's splits.
Leg 1:
Distance0.000Time4:22.50Pace0:00.00
Split 1:Distance0.000Time0:49.90Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:49.90Pace0:00.00
Split 2:Distance0.000Time1:09.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time1:59.40Pace0:00.00
Split 3:Distance0.000Time1:12.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time3:12.10Pace0:00.00
Split 4:Distance0.000Time1:10.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time4:22.50Pace0:00.00
Fast Running Friend Workout - 2022-06-25 21:04:48
Workout Totals: Distance2.250Time20:29.50Pace9:06.44
Leg 1:
Distance0.250Time2:41.20Pace10:44.80ZoneEasy Miles
With Leigha
Leg 2:
Distance2.000Time17:48.30Pace8:54.15ZoneEasy Miles
With Mary, Bella, Jacob, William, and Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.001.0012.25

Fast Running Friend Workout - 2022-06-27 08:58:37
Workout Totals: Distance12.250Time1:35:43.40Pace7:48.85
12 total. Did a mile pickup down the canyon in 5:36 with Joseph and Jacob. Otherwise, easy runs, usual distances.

Did uphill bounds with Jacob, Mary, and Matthew.

Benjamin's knees improved, he did a mile pickup today in 4:54.


Leg 1:
Distance2.000Time15:59.30Pace7:59.65ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time58:14.90Pace7:16.86
With Joseph and Jacob, part with William.
Split 1:Distance4.050Time30:45.10Pace7:35.58ZoneEasy Miles
Cumilative:Distance4.050Time30:45.10Pace7:35.58
Split 2:Distance1.000Time5:36.70Pace5:36.70ZoneVO2 Max Miles
Cumilative:Distance5.050Time36:21.80Pace7:12.04
Split 3:Distance2.950Time21:53.10Pace7:25.12ZoneEasy Miles
Cumilative:Distance8.000Time58:14.90Pace7:16.86
Leg 3:
Distance0.250Time2:51.40Pace11:25.60ZoneEasy Miles
With Leigha.
Leg 4:
Distance2.000Time18:37.80Pace9:18.90ZoneEasy Miles
With Jacob, Mary, and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.320.622.000.0013.94

Fast Running Friend Workout - 2022-06-28 09:05:07
Workout Totals: Distance13.938Time1:50:01.60Pace7:53.64
About 14 total. Paced William and Matthew in the workout - 2 mile tempo run. Matthew did not have it today. We went together through the first mile in 6:04. Then William sped up and ran 6:01 for the total of 12:05. I stayed with Matthew to 1.5 in 9:26, then told him to be done and try tomorrow, and picked up to try to catch William, but did not feel like running 5:20 pace to do it, so I got 12:15.

Did a workout with Mary and Bella - 2x500. On the first one it was a rabbit chase, but it did not go so well, as Bella freaked out when she got caught, while Mary just settled once she cause her. Mary 2:08, Bella 2:21.

On the second one I ran with them separately. It went better. Mary got 2:03, Bella 2:17.

Not sure what Benjamin did today, need to talk to him.
Leg 1:
Distance0.980Time8:31.30Pace8:41.73ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:15.80Pace6:07.90ZoneThreshold Miles
Tempo run.
Leg 3:
Distance8.400Time1:06:13.30Pace7:53.01ZoneEasy Miles
Distance - part with Matthew and William, part with Joseph and Jacob.
Leg 4:
Distance0.250Time2:50.00Pace11:20.00ZoneEasy Miles
With Leigha.
Leg 5:
Distance1.000Time10:09.20Pace10:09.20ZoneEasy Miles
With Mary and Bella - warm-up.
Leg 6:
Distance0.311Time2:21.90Pace7:36.27
With Mary chasing Bella.
Split 1:Distance0.000Time0:10.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:10.40Pace0:00.00
Split 2:Distance0.311Time2:08.00Pace6:51.58ZoneMarathon Pace Miles
Cumilative:Distance0.311Time2:18.40Pace7:25.02
Split 3:Distance0.000Time0:03.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.311Time2:21.90Pace7:36.27
Leg 7:
Distance0.311Time2:03.70Pace6:37.75ZoneMarathon Pace Miles
With Mary.
Leg 8:
Distance0.311Time2:17.60Pace7:22.44ZoneEasy Miles
With Bella.
Leg 9:
Distance0.375Time3:18.80Pace8:50.13ZoneEasy Miles
With Mary and Bella - cooldown.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1676.6613.62159.1144.331893.72
Amoji 3 Miles: 156.00Lopsie Sports Sandals Miles: 818.02Lopsie Sports Sandals 2 Miles: 567.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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