Breaking the Wall

Salt Lake Track Club Winter Series 5K

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	882.94
Saucony Type A Lifetime Miles:						640.15
Bare Feet Lifetime Miles:						450.37
Nike Double Stroller Lifetime Miles:						124.59
Brown Crocs 4 Lifetime Miles:						1334.06
Amoji 1 Lifetime Miles:						732.60
Amoji 2 Lifetime Miles:						436.69
Amoji 3 Lifetime Miles:						380.67
Lopsie Sports Sandals Lifetime Miles:						818.02
Lopsie Sports Sandals 2 Lifetime Miles:						637.27
Iprome Garden Clogs Lifetime Miles:						346.18
Beslip Garden Clogs Lifetime Miles:						488.26
Joybees 1 Lifetime Miles:						1035.60
Madctoc Clogs Lifetime Miles:						698.29
Blue Crocs Lifetime Miles:						1164.32
Kimisant Black Clogs Lifetime Miles:						720.62
Black Crocs 2023 Lifetime Miles:						1312.70

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3444.92	24.60	359.00	85.98	3914.50

Amoji 3 Miles: 156.00	Lopsie Sports Sandals Miles: 818.02	Lopsie Sports Sandals 2 Miles: 637.27	Iprome Garden Clogs Miles: 346.18	Beslip Garden Clogs Miles: 488.26	Joybees 1 Miles: 1035.60	Madctoc Clogs Miles: 365.14

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

Sat, Jan 01, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.50	0.00	0.00	1.50	16.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jan 02, 2022

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

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

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

Mon, Jan 03, 2022

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

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

Tue, Jan 04, 2022

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

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Jan 05, 2022

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

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

Thu, Jan 06, 2022

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

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

Fri, Jan 07, 2022

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

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

Sat, Jan 08, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	2.00	0.00	16.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jan 09, 2022

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

Day of rest. Went to church. Our ward, then the Russian branch.

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

Mon, Jan 10, 2022

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

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

Tue, Jan 11, 2022

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

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

Wed, Jan 12, 2022

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

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

Thu, Jan 13, 2022

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

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

Fri, Jan 14, 2022

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

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

Sat, Jan 15, 2022

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

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

Sun, Jan 16, 2022

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

Day of rest. Zoom church as a precaution.

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

Mon, Jan 17, 2022

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

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

Tue, Jan 18, 2022

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

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

Wed, Jan 19, 2022

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

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

Thu, Jan 20, 2022

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

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

Fri, Jan 21, 2022

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

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

Sat, Jan 22, 2022

Race: Salt Lake Track Club Winter Series 5K (3.107 Miles) 00:19:31, Place overall: 31, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.88	0.00	0.00	3.11	10.99

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jan 23, 2022

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

Day of rest. Went to church.

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

Mon, Jan 24, 2022

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

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

Tue, Jan 25, 2022

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

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

Wed, Jan 26, 2022

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

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

Thu, Jan 27, 2022

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

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

Fri, Jan 28, 2022

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

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

Sat, Jan 29, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	6.00	0.00	16.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jan 30, 2022

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

Day of rest. Went to our ward and then to the Russian branch.

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

Mon, Jan 31, 2022

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

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

Tue, Feb 01, 2022

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

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

Wed, Feb 02, 2022

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

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

Thu, Feb 03, 2022

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

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

Fri, Feb 04, 2022

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

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

Sat, Feb 05, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	6.00	0.00	16.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Feb 06, 2022

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

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

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

Mon, Feb 07, 2022

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

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

Tue, Feb 08, 2022

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

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

Wed, Feb 09, 2022

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

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

Thu, Feb 10, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.13	0.00	0.00	0.00	8.13

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Feb 11, 2022

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

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Feb 12, 2022

Race: Mesa Half Marathon (13.109 Miles) 01:22:45, Place overall: 110, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.86	0.00	13.11	0.00	15.97

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Feb 13, 2022

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

Day of rest. Went to church in St. George. It had a lot more children than our ward or any ward I have attended before.

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

Mon, Feb 14, 2022

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

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

Tue, Feb 15, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.85	0.00	0.00	0.16	12.01

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

Wed, Feb 16, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.69	0.00	2.00	0.31	12.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Feb 17, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.69	0.00	2.00	0.31	12.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Feb 18, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.12	3.00	0.00	0.16	12.28

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Feb 19, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	8.00	0.00	14.50

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Feb 20, 2022

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

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

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

Mon, Feb 21, 2022

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

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

Tue, Feb 22, 2022

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

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

Wed, Feb 23, 2022

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

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

Thu, Feb 24, 2022

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

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

Fri, Feb 25, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.12	0.00	0.00	0.00	6.12

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Feb 26, 2022

Race: Salt Lake Track Club Winter Series 15K (9.321 Miles) 00:58:38, Place overall: 19, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.61	0.00	9.32	0.00	14.93

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Feb 27, 2022

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

Day of rest. Went to our ward and the Russian branch. Fasted for Ukraine.

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

Mon, Feb 28, 2022

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

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

Tue, Mar 01, 2022

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

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

Wed, Mar 02, 2022

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

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

Thu, Mar 03, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.85	0.00	0.00	1.16	12.01

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Mar 04, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.16	0.00	0.16	0.00	13.32

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Mar 05, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	3.75	15.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Mar 06, 2022

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

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

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

Mon, Mar 07, 2022

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

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

Tue, Mar 08, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.02	0.00	2.00	0.00	12.02

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Mar 09, 2022

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

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

Thu, Mar 10, 2022

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

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

Fri, Mar 11, 2022

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

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Mar 12, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.07	0.00	0.00	2.00	16.07

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Mar 13, 2022

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

Day of rest. Went to church. Our ward, then the Russian branch.

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

Mon, Mar 14, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.85	0.00	0.00	1.16	12.01

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Mar 15, 2022

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

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

Wed, Mar 16, 2022

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

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

Thu, Mar 17, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.26	0.00	0.00	0.75	12.01

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Mar 18, 2022

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

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

Sat, Mar 19, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.30	0.00	0.00	3.75	16.05

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Mar 20, 2022

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

Day of rest. Went to church, our ward, then the Russian branch. Talked to a refugee family from Kyiv.

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

Mon, Mar 21, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.56	0.00	0.00	0.50	12.06

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

Tue, Mar 22, 2022

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

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Mar 23, 2022

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

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

Thu, Mar 24, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.02	0.00	0.00	1.00	12.02

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Mar 25, 2022

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

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

Sat, Mar 26, 2022

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

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

Sun, Mar 27, 2022

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

Day of rest. Went to church. Our local ward, then the Russian branch.

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

Mon, Mar 28, 2022

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

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

Tue, Mar 29, 2022

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

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

Wed, Mar 30, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.85	0.00	0.16	0.00	12.01

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Mar 31, 2022

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

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

Fri, Apr 01, 2022

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

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

Sat, Apr 02, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.22	0.00	5.00	0.00	16.22

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Apr 03, 2022

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

Day of rest. Watch the General Conference.

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

Mon, Apr 04, 2022

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

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

Tue, Apr 05, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.85	0.00	0.00	0.16	12.01

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

Wed, Apr 06, 2022

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

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

Thu, Apr 07, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.58	0.00	0.00	0.62	12.20

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, Apr 08, 2022

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

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

Sat, Apr 09, 2022

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

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

Sun, Apr 10, 2022

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

Day of rest. Went to church.

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

Mon, Apr 11, 2022

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

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

Tue, Apr 12, 2022

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

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

Wed, Apr 13, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.87	1.00	0.00	1.50	13.37

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Apr 14, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.85	0.00	0.00	0.16	12.01

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

Fri, Apr 15, 2022

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

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

Sat, Apr 16, 2022

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

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

Sun, Apr 17, 2022

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

Day of rest. Went to church.

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

Mon, Apr 18, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.10	0.00	0.00	1.00	12.10

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, Apr 19, 2022

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

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

Wed, Apr 20, 2022

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

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, Apr 21, 2022

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

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

Fri, Apr 22, 2022

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

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

Sat, Apr 23, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.31	0.00	5.00	0.00	16.31

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

Sun, Apr 24, 2022

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

Day of rest. Went to church.

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

Mon, Apr 25, 2022

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

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

Tue, Apr 26, 2022

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

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Wed, Apr 27, 2022

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

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

Thu, Apr 28, 2022

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

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

Fri, Apr 29, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.34	0.00	2.00	0.00	12.34

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sat, Apr 30, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.52	0.00	5.00	0.00	17.52

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, May 01, 2022

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

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

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

Mon, May 02, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.96	2.00	0.00	0.00	11.96

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Tue, May 03, 2022

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

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

Wed, May 04, 2022

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

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

Thu, May 05, 2022

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

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

Fri, May 06, 2022

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

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

Sat, May 07, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.15	0.00	3.00	0.00	12.15

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, May 08, 2022

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

Day of rest. Went to church with Benjamin in Pfugerville, TX.

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

Mon, May 09, 2022

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

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

Tue, May 10, 2022

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

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

Wed, May 11, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.02	0.00	2.00	0.00	12.02

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, May 12, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	0.00	0.50	12.25

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, May 13, 2022

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

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

Sat, May 14, 2022

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

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

Sun, May 15, 2022

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

Day of rest. Went to church. Our ward, then the Russian branch.

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

Mon, May 16, 2022

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

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

Tue, May 17, 2022

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

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

Wed, May 18, 2022

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

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

Thu, May 19, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.12	0.00	3.00	0.00	12.12

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Fri, May 20, 2022

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

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

Sat, May 21, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.12	0.00	6.00	0.00	16.12

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, May 22, 2022

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

Day of rest. Went to church - our ward, then the Russian branch as usual.

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

Mon, May 23, 2022

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

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

Tue, May 24, 2022

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

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

Wed, May 25, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.50	0.00	0.00	1.50	17.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Thu, May 26, 2022

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

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

Fri, May 27, 2022

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

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

Sat, May 28, 2022

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

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

Sun, May 29, 2022

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

Day of rest. Went to church.

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

Mon, May 30, 2022

Race: Salt City Mile (1 Miles) 00:05:28, Place in age division: 6

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.59	0.00	0.00	1.00	12.59

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.

Lopsie Sports Sandals 2 Miles: 12.59

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

Tue, May 31, 2022

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

Fast Running Friend Workout - 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.

Lopsie Sports Sandals 2 Miles: 12.00

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

Wed, Jun 01, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.12	0.00	3.00	0.00	12.12

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.

Lopsie Sports Sandals 2 Miles: 12.12

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

Thu, Jun 02, 2022

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

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.

Lopsie Sports Sandals 2 Miles: 10.12

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

Fri, Jun 03, 2022

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

Fast Running Friend Workout - 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.

Lopsie Sports Sandals 2 Miles: 6.00

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

Sat, Jun 04, 2022

Race: Utah Valley Half (13.109 Miles) 01:20:59, Place overall: 27, Place in age division: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.13	0.00	13.11	0.00	17.24

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.

Lopsie Sports Sandals 2 Miles: 17.23

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

Sun, Jun 05, 2022

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

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

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

Mon, Jun 06, 2022

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

Fast Running Friend Workout - 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.

Iprome Garden Clogs Miles: 12.00

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

Tue, Jun 07, 2022

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

Fast Running Friend Workout - 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.

Iprome Garden Clogs Miles: 12.00

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

Wed, Jun 08, 2022

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

Fast Running Friend Workout - 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.

Iprome Garden Clogs Miles: 12.00

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

Thu, Jun 09, 2022

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

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.

Iprome Garden Clogs Miles: 12.25

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

Fri, Jun 10, 2022

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

Fast Running Friend Workout - 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.

Iprome Garden Clogs Miles: 12.00

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

Sat, Jun 11, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.25	0.00	0.00	3.00	17.25

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.

Iprome Garden Clogs Miles: 17.25

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

Sun, Jun 12, 2022

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

Day of rest. Usual Sunday routine - went to our ward, then the Russian branch. Talked with Julia in the evening.

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

Mon, Jun 13, 2022

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

Fast Running Friend Workout - 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.

Iprome Garden Clogs Miles: 12.00

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

Tue, Jun 14, 2022

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

Fast Running Friend Workout - 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.

Iprome Garden Clogs Miles: 12.00

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

Wed, Jun 15, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.81	0.00	0.00	0.62	11.43

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.

Iprome Garden Clogs Miles: 11.43

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

Thu, Jun 16, 2022

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

Fast Running Friend Workout - 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.

Iprome Garden Clogs Miles: 12.25

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

Fri, Jun 17, 2022

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

Fast Running Friend Workout - 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.

Iprome Garden Clogs Miles: 12.00

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

Sat, Jun 18, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.70	0.00	0.00	2.00	16.70

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.

Iprome Garden Clogs Miles: 16.70

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

Sun, Jun 19, 2022

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

Day of rest. Went to church as usual - our ward, then the Russian branch.

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

Mon, Jun 20, 2022

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

Fast Running Friend Workout - 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.

Iprome Garden Clogs Miles: 12.00

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

Tue, Jun 21, 2022

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

Fast Running Friend Workout - 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.

Iprome Garden Clogs Miles: 12.00

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

Wed, Jun 22, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.25	0.25	0.50	12.06

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.

Iprome Garden Clogs Miles: 12.06

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

Thu, Jun 23, 2022

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

Fast Running Friend Workout - 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.

Iprome Garden Clogs Miles: 12.00

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

Fri, Jun 24, 2022

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

Fast Running Friend Workout - 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

Iprome Garden Clogs Miles: 12.00

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

Sat, Jun 25, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.25	0.00	0.00	0.00	14.25

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.

Iprome Garden Clogs Miles: 12.00

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

Sun, Jun 26, 2022

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

Day of rest. Went to church.

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

Mon, Jun 27, 2022

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

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.

Iprome Garden Clogs Miles: 12.25

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

Tue, Jun 28, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.32	0.62	2.00	0.00	13.94

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.

Iprome Garden Clogs Miles: 13.93

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

Wed, Jun 29, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	2.00	0.00	13.25

Fast Running Friend Workout - 2022-06-29 08:22:24
Workout Totals: Distance11.000Time1:25:03.60Pace7:43.96
13 total. Paced Matthew through a 2 mile tempo run down the canyon. He did better this time 12:12 splitting 6:01, 6:11. Easy pace, usual distances for the kids. Benjamin did 2x3 miles 15:24, and then a spasm with 16:39, last mile in 5:50.
Leg 1: Distance0.980Time8:46.70Pace8:57.45ZoneEasy Miles
With Matthew.
Leg 2: Distance2.000Time12:12.60Pace6:06.30ZoneThreshold Miles
Matthew's tempo run.
Leg 3: Distance3.020Time26:39.10Pace8:49.50ZoneEasy Miles
With Matthew to the house.
Leg 4: Distance5.000Time37:25.20Pace7:29.04ZoneEasy Miles
Alone.

Fast Running Friend Workout - 2022-06-29 21:20:37
Workout Totals: Distance2.250Time20:54.50Pace9:17.56

Leg 1: Distance0.250Time2:54.10Pace11:36.40ZoneEasy Miles
With Leigha
Leg 2: Distance2.000Time18:00.40Pace9:00.20ZoneEasy Miles
With Mary, Bella, and Jacob.

Iprome Garden Clogs Miles: 13.25

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

Thu, Jun 30, 2022

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

Fast Running Friend Workout - 2022-06-30 08:52:42
Workout Totals: Distance12.000Time1:35:13.10Pace7:56.09
12 total. Tried to get Stephen to do the 2 mile tempo down the canyon. He started freaking out after the first half mile in 3:03, so I stopped him at the mile, which was 6:27. Otherwise, easy runs, usual distances. Benjamin did his mile pickup with the usual 9+3.
Leg 1: Distance0.980Time8:21.30Pace8:31.53ZoneEasy Miles
Warm-up with Stephen.
Leg 2: Distance1.000Time6:27.00Pace6:27.00ZoneMarathon Pace Miles
With Stephen.
Leg 3: Distance8.020Time1:02:55.00Pace7:50.70ZoneEasy Miles
Part with Stephen, part alone.
Leg 4: Distance2.000Time17:29.80Pace8:44.90ZoneEasy Miles
With Mary, Bella, William, and I think we also had Jacob.

Iprome Garden Clogs Miles: 12.00

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

Fri, Jul 01, 2022

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

Fast Running Friend Workout - 2022-07-01 08:36:13
Workout Totals: Distance12.000Time1:33:03.70Pace7:45.31
12 total. Stephen succeeded in the tempo run, though not without freaking out again, but this time he held it until the last half mile. So he got 6:08, 6:48 split with the last half mile in 3:28. But this was much better than yesterday, and much better than his 3000 in 14-15 minutes that he was running last year. Benjamin did the usual 9+3 with the mile pickup.
Leg 1: Distance0.980Time8:11.10Pace8:21.12ZoneEasy Miles
With Stephen.
Leg 2: Distance2.000Time12:56.30Pace6:28.15ZoneMarathon Pace Miles
Stephen's tempo run.
Leg 3: Distance7.020Time53:45.10Pace7:39.42ZoneEasy Miles
Part with Stephen, part alone.
Leg 4: Distance2.000Time18:11.20Pace9:05.60ZoneEasy Miles
With Mary, Bella, and Jacob.

Iprome Garden Clogs Miles: 12.00

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

Sat, Jul 02, 2022

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

Fast Running Friend Workout - 2022-07-02 08:17:55
Workout Totals: Distance10.000Time1:18:23.80Pace7:50.38
10 total. Taper for the the Murray Fun Days. Joseph and Jacob did 6, William, Stephen, and Matthew 4, Mary and Bella 2. Benjamin did 4x2.02 alternating directions 10:17, 10:35, 10:18, 10:27 if I remember right. He finally measured what he thought was two miles with a wheel. It ended up being 124 feet longer.
Leg 1: Distance0.980Time8:00.60Pace8:10.41ZoneEasy Miles
Warm-up with Joseph and Jacob.
Leg 2: Distance1.000Time5:28.10Pace5:28.10ZoneVO2 Max Miles
Tune-up interval down the canyon.
Leg 3: Distance5.020Time39:49.90Pace7:56.08ZoneEasy Miles
Part with Joseph and Jacob, part alone.
Leg 4: Distance1.000Time7:46.90Pace7:46.90ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 5: Distance2.000Time17:18.30Pace8:39.15ZoneEasy Miles
With Stephen, William, Bonnie, Mary, and Bella.

Iprome Garden Clogs Miles: 10.00

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

Sun, Jul 03, 2022

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

Day of rest. Went to church. Fast Sunday.

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

Mon, Jul 04, 2022

Race: Murray Fun Days 5K (3.107 Miles) 00:19:21, Place overall: 16, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.20	0.00	0.00	3.11	12.31

Fast Running Friend Workout - 2022-07-04 07:19:13
Workout Totals: Distance10.059Time1:17:01.30Pace7:39.42
Murray Fun Days 5K, 19:21, 16th overall, 2nd master, $75. Most of us ran the race. Results: Jacob 17:34 (4th) Joseph 17:43 (5th) William 20:32 Matthew 20:50 Stephen 24:01 Mary 25:21 Bella 25:25 Sarah 29:54 There was strong headwind in the first mile, which was uphill, which I think made the times unusually slow - even for this course. Out of our family, the most impressive performance was by Bella. I was expecting her to run maybe 27 minutes. She ran 25:25. Benjamin at her age ran 27:25 in ideal conditions.
Leg 1: Distance1.822Time14:34.60Pace8:00.02ZoneEasy Miles
Warm-up.
Leg 2: Distance4.337Time29:55.60Pace6:54.02
Race + pacing.
Split 1:Distance1.000Time6:27.10Pace6:27.10ZoneVO2 Max Miles Cumilative:Distance1.000Time6:27.10Pace6:27.10
Split 2:Distance1.000Time6:01.80Pace6:01.80ZoneVO2 Max Miles Cumilative:Distance2.000Time12:28.90Pace6:14.45
Split 3:Distance1.000Time6:17.60Pace6:17.60ZoneVO2 Max Miles Cumilative:Distance3.000Time18:46.50Pace6:15.50
Split 4:Distance0.107Time0:35.60Pace5:32.71ZoneVO2 Max Miles Cumilative:Distance3.107Time19:22.10Pace6:14.03
Split 5:Distance0.730Time6:03.80Pace8:18.36ZoneEasy Miles Cumilative:Distance3.837Time25:25.90Pace6:37.68
Split 6:Distance0.000Time0:04.90Pace0:00.00ZoneEasy Miles Cumilative:Distance3.837Time25:30.80Pace6:38.96
Split 7:Distance0.500Time4:24.80Pace8:49.60ZoneEasy Miles Cumilative:Distance4.337Time29:55.60Pace6:54.02

Leg 3: Distance3.900Time32:31.10Pace8:20.28ZoneEasy Miles
Cool-down.

Fast Running Friend Workout - 2022-07-04 21:37:51
Workout Totals: Distance0.250Time2:54.60Pace11:38.40
With Leigha.
Leg 1: Distance0.250Time2:54.60Pace11:38.40ZoneEasy Miles

Fast Running Friend Workout - 2022-07-04 23:54:27
Workout Totals: Distance2.000Time15:36.70Pace7:48.35
Alone.
Leg 1: Distance2.000Time15:36.70Pace7:48.35ZoneEasy Miles

Iprome Garden Clogs Miles: 12.31

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

Tue, Jul 05, 2022

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

Fast Running Friend Workout - 2022-07-05 08:37:09
Workout Totals: Distance12.250Time1:39:54.40Pace8:09.34
12 easy runs, usual distances for those who were healthy. Mary got a fever and did not run. Bella did only 1 as a precaution. Also only 2 miles for Matthew and Stephen.
Leg 1: Distance8.000Time1:01:59.70Pace7:44.96ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 2: Distance0.250Time2:58.90Pace11:55.60ZoneEasy Miles
With Leigha.
Leg 3: Distance4.000Time34:55.80Pace8:43.95ZoneEasy Miles
Part with Bella, Stephen, and Matthew.

Iprome Garden Clogs Miles: 12.25

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

Wed, Jul 06, 2022

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

Fast Running Friend Workout - 2022-07-06 08:28:08
Workout Totals: Distance12.250Time1:36:40.40Pace7:53.50
12 total, easy pace for me and the kids, some on reduced mileage due to tapering/being sick/precaution. Benjamin did 5x2 on a wheel-measured course 10:12, 10:29, 10:38, 10:25, 10:16. Got a spasm, but then it loosened.
Leg 1: Distance6.000Time45:17.90Pace7:32.98ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance4.000Time30:53.00Pace7:43.25ZoneEasy Miles
With William, part with Stephen and Matthew.
Leg 3: Distance0.250Time2:50.80Pace11:23.20ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time7:46.40Pace7:46.40ZoneEasy Miles
Alone.
Leg 5: Distance1.000Time9:52.30Pace9:52.30ZoneEasy Miles
With Mary and Bella.

Iprome Garden Clogs Miles: 12.25

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

Thu, Jul 07, 2022

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

Fast Running Friend Workout - 2022-07-07 08:28:55
Workout Totals: Distance10.000Time1:14:08.00Pace7:24.80
10 total for me. Joseph, Jacob, William, and Stephen raced the 3000, and ran better than I expected. The raced started around 8:20pm and it was still around 90F. Results: Jacob 9:44.76 (PR) Joseph 9:45.98 (PR) William 11:11.04 (altitude PR) Stephen 12:50.08 Joseph, Jacob, and William even-split the race, and Stephen did not completely blow up, only about 10 seconds slower in the second half. I think I figured out what works for William and Stephen - instead of giving them a pace goal, I just told them to keep track of their splits and to always have a time goal for the next lap. Joseph and Jacob had a close race. Jacob lagged a bit for the first three laps, then pulled up, but was afraid to make close contact. However with a lap to go he kicked, Joseph responded passing him back, then with a 100 to go he kicked again, Joseph responded, but could not quite match Jacob's speed. Benjamin did 12 total at an easy pace. No pickup due to knee pain. I injured my lower back while doing a deadlift, so I did not run in the evening.
Leg 1: Distance2.000Time16:43.10Pace8:21.55ZoneEasy Miles
With Matthew.
Leg 2: Distance8.000Time57:24.90Pace7:10.61ZoneEasy Miles
Part with Joseph and Jacob, part alone.

Iprome Garden Clogs Miles: 10.00

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

Fri, Jul 08, 2022

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

Fast Running Friend Workout - 2022-07-08 12:38:36
Workout Totals: Distance6.000Time48:20.60Pace8:03.43
6 total for me due to the lower back problem. Went to Fyzical in Provo to deal with it. Got some treatment - adjustment, electric/ultrasound stimulation, massage, traction table. Things got a lot better. The pain is still there, but I was able to run. I jogged a mile in 8:55 before the appointment. Then later in the evening, 1 mile with Mary and Bella, and 4 more myself from the 1.5 mark up the canyon 2 up then back down. Starting at 10:00 pace, then speeding up to as fast as 7:15 at the end. No pain at 7:15 once I could get there, but I walk with a limp. Easy runs, more or less usual distances for the kids. Benjamin did 12 with a mile pickup in 4:45.
Leg 1: Distance1.000Time8:55.50Pace8:55.50ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time8:29.10Pace8:29.10ZoneEasy Miles
With Mary, Bella, Joseph, and Jacob.
Leg 3: Distance4.000Time30:56.00Pace7:44.00ZoneEasy Miles
Alone.

Beslip Garden Clogs Miles: 6.00

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

Sat, Jul 09, 2022

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

Fast Running Friend Workout - 2022-07-09 08:09:22
Workout Totals: Distance8.000Time59:56.40Pace7:29.55
8 total. The back pain is reduced, but still significant enough that I still walk with a limp. But after a warm-up I can run, and even at a good pace! So I started out at 10:00 pace, then worked my way to 9:00 then 8:00, then 7:40, and towards the end was going 6:50! And no pain at that speed either. Joseph and Jacob paced Chad through a 6 mile tempo in 36:37. Otherwise, the kids did easy runs, except for the ones that were racing in the regionals. Results: Bonnie 2:38.28 Matthew 2:50.73 Bella 3:48.57 (PR) Mary 3:49.77 Benjamin did 4x2 somewhere in the low 10:00s. His spasm was reduced.
Leg 1: Distance8.000Time59:56.40Pace7:29.55ZoneEasy Miles
Part with Joseph and Jacob, part alone.

Beslip Garden Clogs Miles: 8.00

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

Sun, Jul 10, 2022

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

Day of rest. Went to church. Our ward, then the Russian branch.

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

Mon, Jul 11, 2022

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

Fast Running Friend Workout - 2022-07-11 09:26:46
Workout Totals: Distance10.000Time1:18:44.90Pace7:52.49
10 total. The lower back pain still there, but is gradually going away. Did 8 in the morning, 2 at night. Same pain patter - very hard to start, though not as hard as the day before, then no pain after 2 miles. Easy runs, usual distances for the kids, except for William who had a sore throat and ran only 2 miles.
Leg 1: Distance8.000Time1:01:30.60Pace7:41.32ZoneEasy Miles
With Joseph and Jacob, part with Stephen and Matthew.
Leg 2: Distance2.000Time17:14.30Pace8:37.15ZoneEasy Miles
With Mary, Bella, Jacob, and William.

Beslip Garden Clogs Miles: 10.00

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

Tue, Jul 12, 2022

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

Fast Running Friend Workout - 2022-07-12 09:24:41
Workout Totals: Distance10.000Time1:16:34.90Pace7:39.49
10 total. The back pain is gradually going away, but still there. So keeping the mileage a bit less to let it heal. Benjamin is in Boston, ran 9 miles. William still recovering after being sick, only 2 miles today. Easy runs, usual distances otherwise.
Leg 1: Distance8.000Time59:55.40Pace7:29.43ZoneEasy Miles
With Jacob, part with Joseph, Stephen, and Matthew.
Leg 2: Distance2.000Time16:39.50Pace8:19.75ZoneEasy Miles
With Mary, Bella, William, and Jacob - part with Joseph.

Beslip Garden Clogs Miles: 10.00

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

Wed, Jul 13, 2022

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

Fast Running Friend Workout - 2022-07-13 07:54:08
Workout Totals: Distance1.500Time12:19.60Pace8:13.07
10 total for me today. Joseph and Jacob did a 3000 time trial at Orem High. The hope was that if they can run 9:45 in 90F, when it is cooler, they should be able to run 9:30. Well, that is how it is supposed to work in theory, but for some odd reason today was just not the day for either one of them. They could not hit the pace from lap 1, and then they slowed down on top of it. Joseph ended up running 9:58, Jacob 10:09.
Leg 1: Distance1.500Time12:19.60Pace8:13.07ZoneEasy Miles
To the track.

Fast Running Friend Workout - 2022-07-13 08:09:33
Workout Totals: Distance6.500Time52:41.30Pace8:06.35

Leg 1: Distance0.000Time10:09.80Pace0:00.00
Timing Joseph and Jacob's 3000
Split 1:Distance0.000Time1:18.50Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time1:18.50Pace0:00.00
Split 2:Distance0.000Time1:19.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time2:37.50Pace0:00.00
Split 3:Distance0.000Time1:17.70Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time3:55.20Pace0:00.00
Split 4:Distance0.000Time1:19.40Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time5:14.60Pace0:00.00
Split 5:Distance0.000Time1:22.20Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time6:36.80Pace0:00.00
Split 6:Distance0.000Time1:24.30Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time8:01.10Pace0:00.00
Split 7:Distance0.000Time1:19.80Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time9:20.90Pace0:00.00
Split 8:Distance0.000Time0:37.20Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time9:58.10Pace0:00.00
Split 9:Distance0.000Time0:11.70Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time10:09.80Pace0:00.00

Leg 2: Distance2.500Time20:43.00Pace8:17.20ZoneEasy Miles
With Joseph and Jacob.
Leg 3: Distance4.000Time31:58.30Pace7:59.57ZoneEasy Miles
With Matthew.

Fast Running Friend Workout - 2022-07-13 21:28:25
Workout Totals: Distance2.000Time17:23.80Pace8:41.90
With Mary and Bella.
Leg 1: Distance2.000Time17:23.80Pace8:41.90ZoneEasy Miles

Beslip Garden Clogs Miles: 10.00

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

Thu, Jul 14, 2022

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

Fast Running Friend Workout - 2022-07-14 09:00:41
Workout Totals: Distance10.000Time1:15:48.60Pace7:34.86
10 total. The back is gradually improving. Did 2 mile tempo run. Originally was going to follow and then help pace Stephen. Started behind him with the idea to catch up after half mile or so. But then his Crocs broke about 0.2 into the interval. So I just continued with Joseph. I was hoping to run maybe 6:20 pace or so, but ended up doing a lot better - splits by half mile - 3:05, 2:57, 2:58, 2:52 - 11:52 total. Easy runs, usual distances otherwise. Benjamin did 9 miles, easy pace - still in Boston.
Leg 1: Distance0.980Time7:58.10Pace8:07.86ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:52.50Pace5:56.25ZoneEasy Miles
Tempo run.
Leg 3: Distance5.020Time39:51.60Pace7:56.41ZoneEasy Miles
Distance/cool-down, part with Joseph.
Leg 4: Distance2.000Time16:06.40Pace8:03.20ZoneEasy Miles
With Mary.

Beslip Garden Clogs Miles: 10.00

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

Fri, Jul 15, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.23	1.00	1.00	0.00	10.23

Fast Running Friend Workout - 2022-07-15 08:51:09
Workout Totals: Distance10.230Time1:22:22.00Pace8:03.09
10 total. Paced Stephen. He was not up to it. Stopped him after the first mile in 6:20. Then made him do another, he got 6:32. Retry tomorrow. Joseph and Jacob did the 2 miler down the canyon. I gave them the target of trying to hold 75s for as long as possible. They did it for the first mile, then fell off the pace, but then kicked in 69/70 for the last quarter and ended up with 10:06 for Joseph (PR), and 10:07 for Jacob (PR repeat). Benjamin did easy 9 - feeling not 100% after the trip, got some kind of a cold.
Leg 1: Distance0.980Time7:54.00Pace8:03.67ZoneEasy Miles
Warm-up with Stephen, Joseph, and Jacob.
Leg 2: Distance1.000Time6:20.00Pace6:20.00ZoneThreshold Miles
With Stephen.
Leg 3: Distance1.000Time6:32.00Pace6:32.00ZoneMarathon Pace Miles
With Stephen.
Leg 4: Distance5.000Time41:00.50Pace8:12.10ZoneEasy Miles
Part with Stephen, Joseph, and Jacob, part alone.
Leg 5: Distance0.250Time2:45.70Pace11:02.80ZoneEasy Miles
With Leigha.
Leg 6: Distance2.000Time17:49.80Pace8:54.90ZoneEasy Miles
With Mary, Bella, and Jacob.

Beslip Garden Clogs Miles: 10.23

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

Sat, Jul 16, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	2.00	1.00	13.25

Fast Running Friend Workout - 2022-07-16 06:31:08
Workout Totals: Distance13.250Time1:42:44.70Pace7:45.26
13 total. Paced Stephen through his redemption 2 miler down the canyon in 12:32 (6:05, 6:27). Then Chad and I ran a mile in 5:37. The back pain was reduced, but still there. Benjamin attempted a workout 2x2 miles, I think 10:58, 11:14 - still sick. Usual distances, easy pace otherwise.
Leg 1: Distance0.980Time8:39.20Pace8:49.80ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:32.70Pace6:16.35ZoneThreshold Miles
Paced Stephen with Chad. I think we had William also.
Leg 3: Distance1.000Time5:37.60Pace5:37.60ZoneVO2 Max Miles
With Chad.
Leg 4: Distance2.020Time16:03.00Pace7:56.73ZoneEasy Miles
With Stephen and Chad - I think William also - to the house.
Leg 5: Distance5.000Time39:46.20Pace7:57.24ZoneEasy Miles
With Chad and Matthew to the car.
Leg 6: Distance0.250Time2:35.50Pace10:22.00ZoneEasy Miles
With Leigha, Bella, and Mary.
Leg 7: Distance2.000Time17:30.50Pace8:45.25ZoneEasy Miles
With Jacob, Mary, and Bella.

Beslip Garden Clogs Miles: 13.25

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

Sun, Jul 17, 2022

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

Day of rest. Went to church. Our ward then the Russian branch.

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

Mon, Jul 18, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	2.00	13.00

Fast Running Friend Workout - 2022-07-18 06:33:04
Workout Totals: Distance13.000Time1:41:57.20Pace7:50.55
Total of 13. Did 2 miles down the canyon in 11:32 with William (5:47, 5:45). I think this was my fastest time of the year, if not, one of the fastest. Joseph and Jacob ran PRs - 9:59 for Jacob, 10:02 for Joseph. First mile in 5:01, then 75, 79, 69 for Jacob, 72 for Joseph. Benjamin was sick, ran only 9 miles, tried a pickup, did about 0.5 at 5:40 pace. Easy runs, usual distances otherwise.
Leg 1: Distance0.980Time8:09.10Pace8:19.08ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:32.20Pace5:46.10ZoneVO2 Max Miles
With William.
Leg 3: Distance4.020Time32:01.10Pace7:57.89ZoneEasy Miles
Part with the kids, part alone.
Leg 4: Distance4.000Time31:57.40Pace7:59.35ZoneEasy Miles
With Matthew.
Leg 5: Distance2.000Time18:17.40Pace9:08.70ZoneEasy Miles
With Mary, Bella, and Sarah.

Beslip Garden Clogs Miles: 13.00

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

Tue, Jul 19, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.12	0.00	0.06	12.30

Fast Running Friend Workout - 2022-07-19 09:03:02
Workout Totals: Distance12.310Time1:37:17.20Pace7:54.18
12 total. The boys except for Matthew are at the camp-out, ran there. Easy pace, mostly except for a couple of pickups, usual distances. Benjamin did a mile pickup in 5:11, feeling better - total of 9.
Leg 1: Distance0.250Time2:50.30Pace11:21.20ZoneEasy Miles
With Leigha.
Leg 2: Distance4.000Time31:42.30Pace7:55.57
With Matthew.
Split 1:Distance3.938Time31:19.00Pace7:57.15ZoneEasy Miles Cumilative:Distance3.938Time31:19.00Pace7:57.15
Split 2:Distance0.062Time0:23.30Pace6:15.81ZoneVO2 Max Miles Cumilative:Distance4.000Time31:42.30Pace7:55.57

Leg 3: Distance6.000Time44:57.00Pace7:29.50ZoneEasy Miles
Alone.
Leg 4: Distance2.060Time17:47.60Pace8:38.25
With Mary and Bella.
Split 1:Distance0.936Time8:26.40Pace9:01.03ZoneEasy Miles Cumilative:Distance0.936Time8:26.40Pace9:01.03
Split 2:Distance0.124Time0:50.70Pace6:48.87ZoneMarathon Pace Miles Cumilative:Distance1.060Time9:17.10Pace8:45.57
Split 3:Distance1.000Time8:30.50Pace8:30.50ZoneEasy Miles Cumilative:Distance2.060Time17:47.60Pace8:38.25

Beslip Garden Clogs Miles: 12.31

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

Wed, Jul 20, 2022

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

Fast Running Friend Workout - 2022-07-20 08:57:46
Workout Totals: Distance12.310Time1:36:28.30Pace7:50.21
12+ total. Leigha ran a record in the quarter mile - 2:32 holding the hand. Otherwise, easy runs with pickups, usual distances. Do not remember what Benjamin did today, I think just 9 miles easy.
Leg 1: Distance4.000Time31:39.00Pace7:54.75
With Matthew.
Split 1:Distance3.845Time30:43.50Pace7:59.45ZoneEasy Miles Cumilative:Distance3.845Time30:43.50Pace7:59.45
Split 2:Distance0.155Time0:55.50Pace5:58.06ZoneVO2 Max Miles Cumilative:Distance4.000Time31:39.00Pace7:54.75

Leg 2: Distance6.000Time44:23.20Pace7:23.87ZoneEasy Miles
Alone.
Leg 3: Distance0.250Time2:32.60Pace10:10.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance2.060Time17:53.50Pace8:41.12
With Mary and Bella.
Split 1:Distance0.936Time8:05.90Pace8:39.12ZoneEasy Miles Cumilative:Distance0.936Time8:05.90Pace8:39.12
Split 2:Distance0.124Time0:51.80Pace6:57.74ZoneEasy Miles Cumilative:Distance1.060Time8:57.70Pace8:27.26
Split 3:Distance1.000Time8:55.80Pace8:55.80ZoneEasy Miles Cumilative:Distance2.060Time17:53.50Pace8:41.12

Beslip Garden Clogs Miles: 12.31

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

Thu, Jul 21, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.90	0.00	0.16	0.00	12.06

Fast Running Friend Workout - 2022-07-21 08:57:34
Workout Totals: Distance12.060Time1:33:41.30Pace7:46.11
12 total. More or less a repeat of yesterday. The boys got back and ran in the evening. We did easy pace, usual distances with some pickups. Benjamin felt better, ran 4:59 in his mile pickup, total of 12 (9+3). William did 300 in 51.
Leg 1: Distance4.000Time31:40.30Pace7:55.08
With Matthew.
Split 1:Distance3.845Time30:41.40Pace7:58.91ZoneEasy Miles Cumilative:Distance3.845Time30:41.40Pace7:58.91
Split 2:Distance0.155Time0:58.90Pace6:20.00ZoneThreshold Miles Cumilative:Distance4.000Time31:40.30Pace7:55.08

Leg 2: Distance6.000Time43:52.90Pace7:18.82ZoneEasy Miles
Alone.
Leg 3: Distance2.060Time18:08.10Pace8:48.20
With Mary and Bella, part with Sarah and William.
Split 1:Distance0.936Time8:26.30Pace9:00.92ZoneEasy Miles Cumilative:Distance0.936Time8:26.30Pace9:00.92
Split 2:Distance0.124Time0:56.30Pace7:34.03ZoneEasy Miles Cumilative:Distance1.060Time9:22.60Pace8:50.75
Split 3:Distance1.000Time8:45.50Pace8:45.50ZoneEasy Miles Cumilative:Distance2.060Time18:08.10Pace8:48.20

Beslip Garden Clogs Miles: 12.06

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

Fri, Jul 22, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.40	0.00	0.00	0.16	12.56

Fast Running Friend Workout - 2022-07-22 08:40:37
Workout Totals: Distance12.560Time1:39:11.80Pace7:53.87
12+ total. Easy runs, usual distances. Benjamin did 12 with a mile pickup in 5:01. Did a hill sprint with Sarah - she ran 1:15.
Leg 1: Distance2.000Time15:25.80Pace7:42.90
With Stephen and Matthew.
Split 1:Distance1.845Time14:31.60Pace7:52.41ZoneEasy Miles Cumilative:Distance1.845Time14:31.60Pace7:52.41
Split 2:Distance0.155Time0:54.20Pace5:49.68ZoneVO2 Max Miles Cumilative:Distance2.000Time15:25.80Pace7:42.90

Leg 2: Distance8.000Time1:01:01.20Pace7:37.65ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3: Distance0.250Time2:43.10Pace10:52.40ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4: Distance2.000Time17:11.60Pace8:35.80ZoneEasy Miles
With Mary and Bella.
Leg 5: Distance0.155Time1:34.60Pace10:10.32ZoneEasy Miles
With Sarah.
Leg 6: Distance0.155Time1:15.50Pace8:07.10ZoneEasy Miles
With Sarah.

Beslip Garden Clogs Miles: 12.56

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

Sat, Jul 23, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.54	0.00	1.25	3.75	16.54

Fast Running Friend Workout - 2022-07-23 08:02:21
Workout Totals: Distance16.540Time2:04:39.80Pace7:32.22
Did 16.5 total. 3 miles down the canyon with Chad pacing William, but he did not have it today and dropped back after 2 miles. We had 11:56 at 2 miles,then closed with a 5:40, total 17:36. Jacob ran 15:55, Joseph 16:05, both got a PR. Joseph improved a lot lately. Matthew did 0.75 on the ward 2 miler course in 4:20. Stephen took three tries to get it sort of right, finally was able to run it in 4:39 with decent splits closing in 91. Do not remember what Benjamin did.
Leg 1: Distance0.980Time8:11.90Pace8:21.94ZoneEasy Miles
Warm-up
Leg 2: Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 3: Distance3.000Time17:36.30Pace5:52.10ZoneVO2 Max Miles
With Chad, part with William.
Leg 4: Distance2.000Time15:44.10Pace7:52.05ZoneEasy Miles
Back to the house with Chad, Joseph, and Jacob.
Leg 5: Distance0.530Time4:21.00Pace8:12.45ZoneEasy Miles
Warm-up for Stephen, Bonnie, and Matthew with Chad.
Leg 6: Distance0.750Time4:20.30Pace5:47.07ZoneVO2 Max Miles
With Chad, Bonnie, and Matthew, part with Stephen.
Leg 7: Distance0.750Time6:48.10Pace9:04.13ZoneEasy Miles
Back to the start for Stephen's retry.
Leg 8: Distance0.500Time3:08.00Pace6:16.00ZoneThreshold Miles
Try 2 with Stephen.
Leg 9: Distance0.500Time4:33.80Pace9:07.60ZoneEasy Miles
Back for retry.
Leg 10: Distance0.750Time4:39.60Pace6:12.80ZoneThreshold Miles
Try 3 with Stephen - finally passed.
Leg 11: Distance4.780Time39:02.20Pace8:10.00ZoneEasy Miles
Part with Chad, part with Bonnie, Stephen, and Matthew.
Leg 12: Distance2.000Time16:14.50Pace8:07.25ZoneEasy Miles
With Mary.

Beslip Garden Clogs Miles: 16.54

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

Sun, Jul 24, 2022

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

Day of rest. Went to church, our ward, then the Russian branch. Was able to take a short nap afterwards.

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

Mon, Jul 25, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	0.00	3.00	12.25

Fast Running Friend Workout - 2022-07-25 07:59:19
Workout Totals: Distance12.250Time1:30:38.70Pace7:23.98
12 total. William did his redemption 3 mile tempo in 17:44 (5:53, 5:59, 5:52) - I paced him. Joseph and Jacob ran part of it with us as well after we caught up to them. Do not remember what Benjamin did exactly, I think he ran 9 miles at FSY where he went as a counsellor.
Leg 1: Distance0.980Time7:59.30Pace8:09.08ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:44.60Pace5:54.87ZoneVO2 Max Miles
Paced William for 3 miles.
Leg 3: Distance6.020Time47:12.60Pace7:50.53ZoneEasy Miles
More distance, part with the kids.
Leg 4: Distance0.250Time2:44.80Pace10:59.20ZoneEasy Miles
With Leigha
Leg 5: Distance2.000Time14:57.40Pace7:28.70
Alone.
Split 1:Distance2.000Time14:57.40Pace7:28.70ZoneEasy Miles Cumilative:Distance2.000Time14:57.40Pace7:28.70
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance2.000Time14:57.40Pace7:28.70

Beslip Garden Clogs Miles: 12.25

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

Tue, Jul 26, 2022

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

Fast Running Friend Workout - 2022-07-26 09:29:23
Workout Totals: Distance12.000Time1:33:30.10Pace7:47.51
In Sacramento. 12 total. Easy pace. Taper for Matthew,otherwise usual distances.
Leg 1: Distance2.000Time16:51.30Pace8:25.65ZoneEasy Miles
With Joseph, Jacob, William, Stephen, Matthew, Mary, Bella, and Bonnie.
Leg 2: Distance1.000Time7:42.00Pace7:42.00ZoneEasy Miles
Same group without Mary and Bella.
Leg 3: Distance3.000Time23:31.10Pace7:50.37ZoneEasy Miles
Now without Matthew.
Leg 4: Distance2.000Time15:01.60Pace7:30.80ZoneEasy Miles
Just with Joseph and Jacob.
Leg 5: Distance2.000Time15:01.40Pace7:30.70ZoneEasy Miles
Alone.
Leg 6: Distance2.000Time15:22.70Pace7:41.35ZoneEasy Miles
Alone.

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

Wed, Jul 27, 2022

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

Fast Running Friend Workout - 2022-07-27 08:40:00
Workout Totals: Distance8.000Time59:43.80Pace7:27.98
In Sacramento. Total of 12, easy pace. Mary, Matthew, and Bonnie raced the 800 at the USATF JO Nationals. Results: Bonnie 2:33.64 (26th) (71, 82) Matthew 2:44.82 (21st) (79, 85) Mary 3:18.56 (28th) (91,1:47) all got a PR. Mary ran a 400 PR as well. Easy pace, usual distances for everybody else.
Leg 1: Distance8.000Time59:43.80Pace7:27.98ZoneEasy Miles
Part with the kids, part alone.

Fast Running Friend Workout - 2022-07-27 12:55:29
Workout Totals: Distance4.000Time32:19.60Pace8:04.90

Leg 1: Distance2.000Time17:02.70Pace8:31.35ZoneEasy Miles
Do not remember who this was with.
Leg 2: Distance2.000Time15:16.90Pace7:38.45ZoneEasy Miles
Alone.

Beslip Garden Clogs Miles: 12.00

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

Thu, Jul 28, 2022

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

Fast Running Friend Workout - 2022-07-28 09:25:37
Workout Totals: Distance12.250Time1:39:02.50Pace8:05.10
12 total. Taper for Joseph and Jacob. Stephen did a mile pickup in 6:33 with Bonnie and William and myself. Benjamin still at FSY, ran 8 miles I think.
Leg 1: Distance0.250Time2:48.90Pace11:15.60ZoneEasy Miles
With Leigha.
Leg 2: Distance2.000Time16:57.50Pace8:28.75ZoneEasy Miles
With Jacob, and Bella.
Leg 3: Distance2.000Time16:53.10Pace8:26.55ZoneEasy Miles
With Joseph, Jacob, and Mary.
Leg 4: Distance2.000Time15:37.60Pace7:48.80
With Bella, Stephen, and William.
Split 1:Distance1.000Time6:33.60Pace6:33.60ZoneMarathon Pace Miles Cumilative:Distance1.000Time6:33.60Pace6:33.60
Split 2:Distance1.000Time9:04.00Pace9:04.00ZoneEasy Miles Cumilative:Distance2.000Time15:37.60Pace7:48.80

Leg 5: Distance4.000Time31:00.40Pace7:45.10ZoneEasy Miles
I think part of this was with the kids, and part was alone.
Leg 6: Distance2.000Time15:45.00Pace7:52.50ZoneEasy Miles
Alone.

Beslip Garden Clogs Miles: 12.25

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

Fri, Jul 29, 2022

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

Fast Running Friend Workout - 2022-07-29 08:14:31
Workout Totals: Distance12.000Time1:35:31.50Pace7:57.62
12 total. Joseph and Jacob raced the 3000 at the USATF JO Nationals today. Jacob 9:22.20 8th (3:03, 3:08, 3:11) Joseph 9:28.21 13th (3:02, 3:07, 3:19) Both got a PR. Joseph paid for the surge from 300 to 400 moving from last to second, and hitting the first 400 in 68. Jacob ran steady, though the first lap was quick (71), and thus his last 1000 was better. Easy pace, usual distances for everybody else. Benjamin still at FSY, running reduced mileage, about 8-9 a day.
Leg 1: Distance10.000Time1:19:42.00Pace7:58.20ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance2.000Time15:49.50Pace7:54.75ZoneEasy Miles
Part with Joseph, part alone.

Beslip Garden Clogs Miles: 12.00

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

Sat, Jul 30, 2022

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

Fast Running Friend Workout - 2022-07-30 08:23:45
Workout Totals: Distance12.000Time1:35:47.60Pace7:58.97
12 total, easy pace. Still in Sacramento. William and Stephen ran the 3000 today. William 10:40.53 32nd Stephen 11:59.26 30th both got a PR. Stephen lost one croc with 600 to go, and the other with 200 to go, but still made it to the finish under 12:00. William paced it very well - 3:33, 3:30, 3:34. Stephen had 3:50, 4:02, 4:07 - but I am very happy that he broke 12:00 and did not degrade into Stevie jog. I was worried about his race the most. I think what helped him was focusing on knowing your last 400 split, and setting a goal for the next no matter what happens. Benjamin had a busy day, was able to run only 4 miles. However, he went on a date and things went very well, better than any of his other dates. We are hoping for a wedding before the end of the year. Otherwise, having a day with only 4 miles cannot be justified :-)
Leg 1: Distance12.000Time1:35:47.60Pace7:58.97ZoneEasy Miles
Part with the kids, part alone;

Beslip Garden Clogs Miles: 12.00

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

Sun, Jul 31, 2022

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

Day of rest. As usual, our ward, then the Russian branch. Got a new calling - Youth Sunday School teacher in the English ward. And in the Russian branch, just a couple of weeks ago I got a similar calling - Aaronic Priesthood Adviser. So I get to be with Joseph and Jacob a lot.

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

Mon, Aug 01, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	0.00	1.75	12.00

Fast Running Friend Workout - 2022-08-01 09:08:41
Workout Totals: Distance12.000Time1:34:48.70Pace7:54.06
12 total. Paced Matthew through 0.75 on the ward 2 miler course in 4:16. Also did a mile pickup down the canyon in 5:48. Benjamin did it in 4:49 - he is back with us for a few weeks. Maybe longer if he gets engaged. Otherwise, easy runs.
Leg 1: Distance0.530Time4:13.10Pace7:57.55ZoneEasy Miles
Warm-up.
Leg 2: Distance0.750Time4:16.20Pace5:41.60ZoneVO2 Max Miles
Paced Matthew. We had Benjamin, Joseph, Jacob, and I think William as well.
Leg 3: Distance2.720Time22:05.70Pace8:07.39ZoneEasy Miles
With Benjamin, Matthew, Joseph, Jacob, and William (I think).
Leg 4: Distance6.000Time46:01.80Pace7:40.30
With Benjamin, part with Joseph, Jacob, and William.
Split 1:Distance3.050Time24:07.30Pace7:54.52ZoneEasy Miles Cumilative:Distance3.050Time24:07.30Pace7:54.52
Split 2:Distance1.000Time5:48.70Pace5:48.70ZoneVO2 Max Miles Cumilative:Distance4.050Time29:56.00Pace7:23.46
Split 3:Distance1.950Time16:05.80Pace8:15.28ZoneEasy Miles Cumilative:Distance6.000Time46:01.80Pace7:40.30

Leg 5: Distance2.000Time18:11.90Pace9:05.95ZoneEasy Miles
With Mary and Bella, part with Leigha

Beslip Garden Clogs Miles: 12.00

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

Tue, Aug 02, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	3.00	13.00

Fast Running Friend Workout - 2022-08-02 09:25:55
Workout Totals: Distance13.000Time1:40:25.80Pace7:43.52
12 total. Did a 3 mile tempo down the canyon. Benjamin, Joseph, and Jacob pulled me through the first 2 miles (5:50, 5:56), then sped up. I sped up as well (5:43) and got 17:29 - my fastest time of the year. Benjamin and Jacob closed in 5:00. Joseph went with them for about a quarter, then slowed down until I caught up, and finished with me. 5 miles for Matthew. Otherwise, easy runs, usual distances.
Leg 1: Distance0.980Time8:17.40Pace8:27.55ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:29.20Pace5:49.73ZoneVO2 Max Miles
Tempo run.
Leg 3: Distance2.020Time16:58.40Pace8:24.16ZoneEasy Miles
To the house
Leg 4: Distance2.000Time17:47.50Pace8:53.75ZoneEasy Miles
With Bella.
Leg 5: Distance5.000Time39:53.30Pace7:58.66ZoneEasy Miles
With Benjamin.

Beslip Garden Clogs Miles: 13.00

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

Wed, Aug 03, 2022

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

Fast Running Friend Workout - 2022-08-03 08:10:47
Workout Totals: Distance2.000Time15:56.00Pace7:58.00
12 total, 10 in Charlotte, NC, 2 more in the evening with Jacob in Greensboro, NC. Matthew tapering. Otherwise, usual distances, easy pace. Benjamin did a mile pickup in 5:00.
Leg 1: Distance2.000Time15:56.00Pace7:58.00ZoneEasy Miles
With Jacob and Matthew.

Fast Running Friend Workout - 2022-08-03 08:37:50
Workout Totals: Distance10.000Time1:15:38.30Pace7:33.83

Leg 1: Distance8.000Time1:00:33.10Pace7:34.14ZoneEasy Miles
Part with Jacob, part alone.
Leg 2: Distance2.000Time15:05.20Pace7:32.60ZoneEasy Miles
With Jacob.

Beslip Garden Clogs Miles: 12.00

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

Thu, Aug 04, 2022

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

Fast Running Friend Workout - 2022-08-04 06:41:28
Workout Totals: Distance10.000Time1:19:58.40Pace7:59.84
12 total. Matthew raced in the AAU 1500. He ran 5:26.76 and missed his PR by 0.25. His splits: 58.277 (58.277) 2:24.909 (1:26.632) 3:55.057 (1:30.149) 5:26.760 (1:31.703) 22nd place. The conditions were 85F with 70% humidity. Jacob did 8 miles. Usual distances, easy pace for the kids at home.
Leg 1: Distance10.000Time1:19:58.40Pace7:59.84ZoneEasy Miles
Part with Jacob and Matthew, part alone.

Fast Running Friend Workout - 2022-08-04 20:53:03
Workout Totals: Distance2.000Time16:00.30Pace8:00.15

Leg 1: Distance2.000Time16:00.30Pace8:00.15ZoneEasy Miles
WIth Matthew.

Beslip Garden Clogs Miles: 12.00

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

Fri, Aug 05, 2022

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

Fast Running Friend Workout - 2022-08-05 07:55:10
Workout Totals: Distance12.000Time1:32:05.60Pace7:40.47
12 total. Still in Greensboro. Ran in 85 F with 70% humidity. Actually quite manageable if you hide in the shade. Here the shade seems to give you a lot more than in Utah. Found a nice trail near Brandt Lake. Listened to Ukrainian music. Jacob and Matthew did 4, easy pace for Matthew, Jacob did a 4 minute pickup. Easy pace, usual distances for the kids at home. Benjamin and Maddy are getting more serious, almost engaged. I told Benjamin they needed to get married before Oct 1 if he wanted to beat me. On Oct 1 he will be as old as I was when Sarah and I got married.
Leg 1: Distance12.000Time1:32:05.60Pace7:40.47ZoneEasy Miles
Part with Matthew and Jacob, part alone.

Beslip Garden Clogs Miles: 12.00

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

Sat, Aug 06, 2022

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

Fast Running Friend Workout - 2022-08-06 06:22:58
Workout Totals: Distance12.000Time1:33:17.10Pace7:46.43
12 total in Greensboro, easy pace. Jacob raced the 3000. It got hot by the time his race started, so he struggled. He ended up 15th with 9:54.23 - splits: 35.86 [35.86] 1:50.43 [1:14.57] 3:04.76 [1:14.34] 4:23.09 [1:18.34] 5:44.67 [1:21.58] 7:08.08 [1:23.41] 8:34.72 [1:26.65] 9:54.23 [1:19.51] Easy paces, usual distances for the boys at home. Benjamin did 2x3 down the canyon if I remember right, somewhere around 15:25/15:46. He is regaining fitness after his latest adventures with travelling, being sick, and going to FSY. On the plus side he and Matty got engaged and will be married in the Provo City Temple on October 29th. Jacob, Matthew and I flew to Denver, stayed with James and Lybi.
Leg 1: Distance12.000Time1:33:17.10Pace7:46.43ZoneEasy Miles
Part with Jacob and Matthew, part alone.

Beslip Garden Clogs Miles: 12.00

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

Sun, Aug 07, 2022

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

Day of rest. Went to church with Lybi and James in Thornton, CO. Fast Sunday.

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

Mon, Aug 08, 2022

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

Fast Running Friend Workout - 2022-08-08 08:33:35
Workout Totals: Distance12.000Time1:27:05.30Pace7:15.44
12 total in Denver, or more precisely in Thornton. Jacob ran 10 with me, Matthew ran the first 2. We found a loop near James and Lybi's house that measured exactly 2 miles on the Course Tool. All three of us agreed it was easier to run at 5200 feet without heat and humidity than at essentially sea level with. Easy pace, usual distances for the boys at home. Benjamin did a mile pickup - do not remember his time, but it was sub-5:00.
Leg 1: Distance12.000Time1:27:05.30Pace7:15.44ZoneEasy Miles
Part with Jacob and Matthew.

Beslip Garden Clogs Miles: 12.00

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

Tue, Aug 09, 2022

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

Fast Running Friend Workout - 2022-08-09 08:17:55
Workout Totals: Distance12.000Time1:31:12.90Pace7:36.07
12 total. Did 10 in the morning at home, then 2 more at night in Sacramento. Sarah and I drove together - we made a trip to the ocean for her out of my business trip. There is a nice trail in Sacramento - American River Trail - right next to Courtyard Marriott off I-5 near the interchange with I-80. So we picked that for a spot to spend the night, then drive to Redwood City for the actual business in the morning after the run.
Leg 1: Distance10.000Time1:16:09.80Pace7:36.98
With Jacob and Benjamin, part with Matthew and Stephen.
Split 1:Distance4.230Time33:13.30Pace7:51.23ZoneEasy Miles Cumilative:Distance4.230Time33:13.30Pace7:51.23
Split 2:Distance1.000Time5:47.90Pace5:47.90ZoneVO2 Max Miles Cumilative:Distance5.230Time39:01.20Pace7:27.65
Split 3:Distance4.770Time37:08.60Pace7:47.21ZoneEasy Miles Cumilative:Distance10.000Time1:16:09.80Pace7:36.98

Leg 2: Distance2.000Time15:03.10Pace7:31.55ZoneEasy Miles
Alone in Sacramento.

Beslip Garden Clogs Miles: 12.00

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

Wed, Aug 10, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.57	0.00	0.00	0.00	14.57

Fast Running Friend Workout - 2022-08-10 08:05:21
Workout Totals: Distance14.575Time1:42:15.80Pace7:00.98
Did about 17 total. This was unplanned. First, I got lost on my run in the morning with the data connection broken, so I ended up with 4.5 extra miles. Then I did not plan to run in the evening, but Sarah wanted to go to Chinatown in San Francisco. We parked 1.5 miles away, then ran with some walking. Then on the way back, after some walking/running towards the car, Sarah was getting tired and also wanted to get to the beach before it got dark, so I decided to just run and get it while Sarah waited for me at a toy store.
Leg 1: Distance14.575Time1:42:15.80Pace7:00.98ZoneEasy Miles
Alone.

Beslip Garden Clogs Miles: 17.00

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

Thu, Aug 11, 2022

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

Did 10 in Sacramento on the American River Trail alone, and then 2 more at home once we got back with Benjamin. Usual distances for the kids, easy pace. Benjamin did a mile pickup I think in 4:43.

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

Fri, Aug 12, 2022

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

12 total. Did a mile pickup in 5:57. Benjamin did it in 4:39. The speed is there. Easy pace, usual distances for the kids.

Beslip Garden Clogs Miles: 12.00

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

Sat, Aug 13, 2022

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

Fast Running Friend Workout - 2022-08-13 08:54:39
Workout Totals: Distance16.000Time1:58:19.60Pace7:23.72
16 total. Did a 5 mile tempo down the canyon in 29:57. Joseph and Jacob pulled me. Splits 5:56, 6:02, 5:55, 6:05, 5:59. Benjamin did 3x2 down 15:03, 15:32. On the last one, he ran the first half in 7:23 and then hit a spasm. On the plus, his fitness is starting to return. Easy runs, usual distances for everybody else. Visited Matty's family in the evening. Got along with them very well.
Leg 1: Distance2.480Time20:02.10Pace8:04.72ZoneEasy Miles
With Joseph and Jacob, part with Benjamin and William.
Leg 2: Distance5.000Time29:57.20Pace5:59.44ZoneThreshold Miles
With Joseph and Jacob.
Leg 3: Distance3.020Time25:07.10Pace8:19.04ZoneEasy Miles
Part with Joseph and Jacob, part alone.
Leg 4: Distance5.500Time43:13.20Pace7:51.49ZoneEasy Miles
With Benjamin and Matthew.

Beslip Garden Clogs Miles: 16.00

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

Sun, Aug 14, 2022

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

Day of rest. Went to church. Our ward, then the Russian branch. Benjamin and Matty came with us to the Russian branch.

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

Mon, Aug 15, 2022

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

Fast Running Friend Workout - 2022-08-15 09:30:50
Workout Totals: Distance12.000Time1:34:33.90Pace7:52.82
12 total. Easy pace, usual distances. Benjamin did 12 total with a mile pickup.
Leg 1: Distance2.000Time15:56.40Pace7:58.20ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance8.000Time1:01:39.00Pace7:42.38ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3: Distance2.000Time16:58.50Pace8:29.25ZoneEasy Miles
With Bella and Jacob. Joseph and Mary ran ahead.

Beslip Garden Clogs Miles: 12.00

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

Tue, Aug 16, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	2.00	0.00	13.00

Fast Running Friend Workout - 2022-08-16 09:04:12
Workout Totals: Distance13.000Time1:41:30.00Pace7:48.46
13 total. Paced Matthew with William's help in the 2 miles down the canyon. He held on well for the first mile (5:57), and then fell apart and ran 6:19 for the last mile missing his record by 6 seconds. Turns out he has been forgetting to take his iron. We will try next week and see if the iron supplement makes a difference. Benjamin paced Jacob over 5 miles down the canyon in 28:00. Splits 5:37, 5:48, 5:32, 5:35, 5:27. Joseph ran the first 2 miles, but just did not have it today. Jacob was feeling doubtful in the last mile, but then proved it was all doubt by running the last quarter in 73. I tried listening to Ukrainian music over the last 4 miles and noticed it gets me going - 7:00 pace uphill does not feel hard. So I ordered headphones and a phone carrier to try it in a workout.
Leg 1: Distance0.980Time8:31.70Pace8:42.14ZoneEasy Miles
With William and Matthew.
Leg 2: Distance2.000Time12:16.50Pace6:08.25ZoneThreshold Miles
Pacing Matthew with William.
Leg 3: Distance3.020Time27:04.10Pace8:57.78ZoneEasy Miles
With William and Matthew.
Leg 4: Distance5.000Time35:42.10Pace7:08.42ZoneEasy Miles
Alone.
Leg 5: Distance2.000Time17:55.60Pace8:57.80ZoneEasy Miles
With Mary and Bella.

Beslip Garden Clogs Miles: 13.00

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

Wed, Aug 17, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.94	0.12	0.00	0.00	12.06

Fast Running Friend Workout - 2022-08-17 08:44:47
Workout Totals: Distance12.060Time1:36:34.80Pace8:00.50
12 total. Easy pace, usual distances. Benjamin did a mile pickup in 4:51.
Leg 1: Distance2.000Time15:54.50Pace7:57.25ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance8.000Time1:01:41.10Pace7:42.64ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3: Distance2.060Time18:59.20Pace9:13.01
With Bella.
Split 1:Distance0.936Time8:54.90Pace9:31.47ZoneEasy Miles Cumilative:Distance0.936Time8:54.90Pace9:31.47
Split 2:Distance0.124Time0:50.80Pace6:49.68ZoneMarathon Pace Miles Cumilative:Distance1.060Time9:45.70Pace9:12.55
Split 3:Distance1.000Time9:13.50Pace9:13.50ZoneEasy Miles Cumilative:Distance2.060Time18:59.20Pace9:13.01

Beslip Garden Clogs Miles: 12.06

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

Thu, Aug 18, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.07	0.00	3.00	0.00	13.07

Fast Running Friend Workout - 2022-08-18 08:43:23
Workout Totals: Distance13.070Time1:41:01.60Pace7:43.78
13 total. Did 3 miles down the canyon with William in 17:48 (5:58, 5:55, 5:55). I liked his pacing. Joseph and Jacob rabbit-chased us with a 2 minute handicap, but did not catch us. Joseph ran 16:18, Jacob 16:38. Jacob had some lingering fatigue from his 5 miler on Tuesday. Benjamin did 2 miles in 9:53 (4:51, 5:02) - got his usual cramp in the second mile.
Leg 1: Distance2.050Time16:17.80Pace7:56.98ZoneEasy Miles
Warm up with William, Joseph, and Jacob.
Leg 2: Distance3.000Time17:48.60Pace5:56.20ZoneThreshold Miles
With William.
Leg 3: Distance2.020Time18:18.70Pace9:03.91ZoneEasy Miles
With William.
Leg 4: Distance4.000Time32:00.40Pace8:00.10ZoneEasy Miles
With Stephen and Matthew.
Leg 5: Distance2.000Time16:36.10Pace8:18.05ZoneEasy Miles
With Mary and Bella.

Beslip Garden Clogs Miles: 13.07

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

Fri, Aug 19, 2022

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

Fast Running Friend Workout - 2022-08-19 08:59:27
Workout Totals: Distance12.000Time1:35:51.90Pace7:59.32
12 total. Easy pace, usual distances.
Leg 1: Distance10.000Time1:17:34.40Pace7:45.44ZoneEasy Miles
With Benjamin, Joseph, and Jacob, part with William, Stephen, and Matthew.
Leg 2: Distance2.000Time18:17.50Pace9:08.75ZoneEasy Miles
With Bella.

Beslip Garden Clogs Miles: 12.00

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

Sat, Aug 20, 2022

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

Fast Running Friend Workout - 2022-08-20 08:10:41
Workout Totals: Distance16.000Time1:59:47.50Pace7:29.22
16 total. Did 12 in the morning, and 4 at night. Joseph and Jacob paced me through a 5 mile tempo down the canyon in 29:20(5:53, 5:58, 5:53, 5:52, 5:44). It was drizzling, so that helped a lot, made it a lot more comfortable, and I was able to find a 5:44 mile at the end. Benjamin did the rabbit chase starting 5 minutes behind and ended up with 24:38 (14:59, spasm, 5:18, 5:21). He did not catch us. Bella ran a mile PR of 7:34. This was a downhill course, but I do not consider it to be significantly aided because it has a few turns and an uphill bump in the middle at 30% grade. Bonnie and William chased her with a 2 minute gap, and did not catch her - their time was 5:50. Matthew did 6, William 8, Stephen 4 (foot). Joseph and Jacob both 12.
Leg 1: Distance2.480Time20:11.40Pace8:08.47ZoneEasy Miles
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2: Distance5.000Time29:20.70Pace5:52.14ZoneThreshold Miles
Tempo run with Joseph and Jacob.
Leg 3: Distance4.520Time37:01.10Pace8:11.39ZoneEasy Miles
Distance/cool-down with Benjamin, Joseph, and Jacob.
Leg 4: Distance2.000Time16:36.80Pace8:18.40ZoneEasy Miles
With Mary William, and Bonnie.
Leg 5: Distance0.530Time5:00.30Pace9:26.60ZoneEasy Miles
With Bella, William, and Bonnie, and Matthew.
Leg 6: Distance1.000Time7:34.70Pace7:34.70ZoneEasy Miles
With Bella.
Leg 7: Distance0.470Time4:02.50Pace8:35.96ZoneEasy Miles
With Bella, Bonnie, and William.

Beslip Garden Clogs Miles: 16.00

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

Sun, Aug 21, 2022

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

Day of rest. Stake Conference in the morning in the English ward, then went to the Russian branch. Nap in the afternoon. Talked to Julia late in the evening.

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

Mon, Aug 22, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.94	0.12	0.00	0.00	12.06

Fast Running Friend Workout - 2022-08-22 07:13:10
Workout Totals: Distance12.060Time1:34:26.90Pace7:49.89
12 total, easy pace for everybody, usual distances. Not sure if Benjamin did his mile pickup.
Leg 1: Distance8.000Time59:23.40Pace7:25.43ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance2.000Time16:14.40Pace8:07.20ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 3: Distance2.060Time18:49.10Pace9:08.11
With Mary and Bella, part with Sarah.
Split 1:Distance0.936Time8:49.80Pace9:26.03ZoneEasy Miles Cumilative:Distance0.936Time8:49.80Pace9:26.03
Split 2:Distance0.124Time0:48.90Pace6:34.35ZoneMarathon Pace Miles Cumilative:Distance1.060Time9:38.70Pace9:05.94
Split 3:Distance1.000Time9:10.40Pace9:10.40ZoneEasy Miles Cumilative:Distance2.060Time18:49.10Pace9:08.11

Beslip Garden Clogs Miles: 12.06

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

Tue, Aug 23, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.69	0.00	6.00	0.00	14.69

Fast Running Friend Workout - 2022-08-23 08:57:10
Workout Totals: Distance14.690Time1:52:46.10Pace7:40.59
14+ total. Did 2x3 down the canyon, 17:58, 17:43. Paced William in the first one. We served as rabbits for Benjamin and Jacob. Benjamin started 3:00 behind, Jacob and Joseph 2:00. Joseph dropped out after 1.75. Jacob struggled, but still ran 16:18 (5:15, 5:26, 5:37). Benjamin did 14:38 (4:52, 4:54, 4:52). Benjamin did not want to run the second interval, but I talked him into it giving him an easier target of 15:30 (5:10 pace). He ran 14:57 (4:56, 4:59, 5:02). I was his rabbit with 2:00 head start. He passed me right after 2 miles. I cheered him with a Ukrainian patriotic song. He was moving so fast that I had time for only one line of it before he was out of hearing range. Finally he is starting to climb out of his spasm hole. I think his 5:02 was due more to fatigue than a spasm - though he felt something. He was able to close with 73. When he had a real spasm before, he had no kicking speed.
Leg 1: Distance0.980Time8:02.50Pace8:12.35ZoneEasy Miles
Leg 2: Distance3.000Time17:58.10Pace5:59.37ZoneThreshold Miles
Leg 3: Distance3.000Time27:25.70Pace9:08.57ZoneEasy Miles
Leg 4: Distance3.000Time17:43.30Pace5:54.43ZoneThreshold Miles
Leg 5: Distance2.650Time23:41.40Pace8:56.38ZoneEasy Miles
Leg 6: Distance2.060Time17:55.10Pace8:41.89
Split 1:Distance0.936Time8:25.60Pace9:00.17ZoneEasy Miles Cumilative:Distance0.936Time8:25.60Pace9:00.17
Split 2:Distance0.124Time0:51.00Pace6:51.29ZoneEasy Miles Cumilative:Distance1.060Time9:16.60Pace8:45.09
Split 3:Distance1.000Time8:38.50Pace8:38.50ZoneEasy Miles Cumilative:Distance2.060Time17:55.10Pace8:41.89

Beslip Garden Clogs Miles: 14.69

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

Wed, Aug 24, 2022

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

Fast Running Friend Workout - 2022-08-24 07:16:23
Workout Totals: Distance8.000Time1:01:53.40Pace7:44.18
12 total for me. Easy runs, usual distances for everybody.
Leg 1: Distance8.000Time1:01:53.40Pace7:44.18ZoneEasy Miles
With Joseph and Jacob, I think part with William.

Fast Running Friend Workout - 2022-08-24 20:36:14
Workout Totals: Distance4.310Time38:05.80Pace8:50.35

Leg 1: Distance0.250Time2:47.00Pace11:08.00ZoneEasy Miles
With Leigha, Mary, Bella, Benjamin, and Maddy.
Leg 2: Distance2.060Time18:02.30Pace8:45.39
With Bella.
Split 1:Distance0.936Time8:29.20Pace9:04.02ZoneEasy Miles Cumilative:Distance0.936Time8:29.20Pace9:04.02
Split 2:Distance0.124Time0:51.20Pace6:52.90ZoneEasy Miles Cumilative:Distance1.060Time9:20.40Pace8:48.68
Split 3:Distance1.000Time8:41.90Pace8:41.90ZoneEasy Miles Cumilative:Distance2.060Time18:02.30Pace8:45.39

Leg 3: Distance2.000Time17:16.50Pace8:38.25ZoneEasy Miles
With Mary.

Beslip Garden Clogs Miles: 12.31

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

Thu, Aug 25, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.31	0.00	2.00	0.00	8.31

Fast Running Friend Workout - 2022-08-25 08:49:09
Workout Totals: Distance8.310Time1:10:31.20Pace8:29.17
Tapering for the Top of Utah Half. 8 total for me. Benjamin and I paced Matthew through 2 miles down the canyon in 12:08 - new record for him. Splits 6:00, 6:08. Easy runs for everybody else, 8 for Benjamin, 6 for Joseph and Jacob, otherwise usual distances.
Leg 1: Distance0.980Time8:45.30Pace8:56.02ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance2.000Time12:08.20Pace6:04.10ZoneThreshold Miles
With Benjamin and Matthew.
Leg 3: Distance3.020Time27:55.20Pace9:14.70ZoneEasy Miles
With Benjamin and Matthew.
Leg 4: Distance0.250Time3:17.40Pace13:09.60ZoneEasy Miles
With Leigha.
Leg 5: Distance2.060Time18:25.10Pace8:56.46
With Bella.
Split 1:Distance0.936Time8:35.30Pace9:10.53ZoneEasy Miles Cumilative:Distance0.936Time8:35.30Pace9:10.53
Split 2:Distance0.124Time0:50.50Pace6:47.26ZoneEasy Miles Cumilative:Distance1.060Time9:25.80Pace8:53.77
Split 3:Distance1.000Time8:59.30Pace8:59.30ZoneEasy Miles Cumilative:Distance2.060Time18:25.10Pace8:56.46

Beslip Garden Clogs Miles: 8.31

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

Fri, Aug 26, 2022

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

Fast Running Friend Workout - 2022-08-26 08:36:42
Workout Totals: Distance6.000Time48:13.30Pace8:02.22

Leg 1: Distance4.000Time31:57.90Pace7:59.48ZoneEasy Miles
With Joseph, Jacob, Stephen and Matthew and Benjamin, I think part with William.
Leg 2: Distance2.000Time16:15.40Pace8:07.70ZoneEasy Miles
With Benjamin in Logan.

Beslip Garden Clogs Miles: 4.00	Joybees 1 Miles: 2.00

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

Sat, Aug 27, 2022

Race: Top of Utah Half Marathon (13.109 Miles) 01:19:55, Place overall: 14, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.05	0.00	13.11	0.00	16.16

Fast Running Friend Workout - 2022-08-27 05:29:59
Workout Totals: Distance16.159Time1:46:11.90Pace6:34.33
Top of Utah Half Marathon, 1:19:55, 14th overall, 2nd master, $75. Did not think I had another sub-1:20 in me after the events of this year, but was happy to find it one more time. One thing that helped me when I was at the end of the uphill mile 12 was remembering the story of a heavily wounded Ukrainian soldier attempting to sing the Ukraine National Anthem while being transported in an ambulance. I remembered and borrowed some of his strength to make a push that bought me a few seconds - and this was enough to dip under 1:20. Benjamin got 2nd with 1:10:08. 2 miles in 10:07, then a spasm, some recovery to 5:15 pace around 8 miles. Jacob got 10th with 1:18:26 (PR). Ran well to 10 miles (58:25), then ran out of juice, but held on well enough to get a PR. Joseph ran 1:23:19 in his first half marathon, which gave him 20th place. He ran with me for the first 5 miles, and then his heart started skipping beats, so he had to slow down. Apparently we are seeing the fallout of his heart murmur. William did 1.25 down the canyon in 7:10. Otherwise, the kids ran usual distances at an easy pace.
Leg 1: Distance2.050Time17:19.00Pace8:26.83ZoneEasy Miles
Warm-up.
Leg 2: Distance13.109Time1:19:56.90Pace6:05.92
Race.
Split 1:Distance1.000Time5:59.80Pace5:59.80ZoneThreshold Miles Cumilative:Distance1.000Time5:59.80Pace5:59.80
Split 2:Distance1.000Time5:57.20Pace5:57.20ZoneThreshold Miles Cumilative:Distance2.000Time11:57.00Pace5:58.50
Split 3:Distance1.000Time5:56.00Pace5:56.00ZoneThreshold Miles Cumilative:Distance3.000Time17:53.00Pace5:57.67
Split 4:Distance1.000Time6:00.60Pace6:00.60ZoneThreshold Miles Cumilative:Distance4.000Time23:53.60Pace5:58.40
Split 5:Distance1.000Time5:52.80Pace5:52.80ZoneThreshold Miles Cumilative:Distance5.000Time29:46.40Pace5:57.28
Split 6:Distance1.000Time5:49.40Pace5:49.40ZoneThreshold Miles Cumilative:Distance6.000Time35:35.80Pace5:55.97
Split 7:Distance1.000Time5:54.20Pace5:54.20ZoneThreshold Miles Cumilative:Distance7.000Time41:30.00Pace5:55.71
Split 8:Distance2.000Time12:13.30Pace6:06.65ZoneThreshold Miles Cumilative:Distance9.000Time53:43.30Pace5:58.14
Split 9:Distance1.000Time6:12.40Pace6:12.40ZoneThreshold Miles Cumilative:Distance10.000Time59:55.70Pace5:59.57
Split 10:Distance1.000Time6:24.90Pace6:24.90ZoneThreshold Miles Cumilative:Distance11.000Time1:06:20.60Pace6:01.87
Split 11:Distance1.000Time6:48.30Pace6:48.30ZoneThreshold Miles Cumilative:Distance12.000Time1:13:08.90Pace6:05.74
Split 12:Distance0.980Time5:59.70Pace6:07.04ZoneThreshold Miles Cumilative:Distance12.980Time1:19:08.60Pace6:05.84
Split 13:Distance0.129Time0:48.30Pace6:14.42ZoneThreshold Miles Cumilative:Distance13.109Time1:19:56.90Pace6:05.92

Leg 3: Distance1.000Time8:56.00Pace8:56.00ZoneEasy Miles
Cool-down with Benjamin.

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

Sun, Aug 28, 2022

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

Day of rest. Went to the English ward, then the Russian branch.

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

Mon, Aug 29, 2022

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

Fast Running Friend Workout - 2022-08-29 08:27:31
Workout Totals: Distance12.000Time1:36:49.00Pace8:04.08
12 total, easy pace. Joseph and Jacob did 4, Benjamin did 8 in the morning with me, do not remember if he added in the evening. Usual distances otherwise.
Leg 1: Distance8.000Time1:01:57.00Pace7:44.62ZoneEasy Miles
With Benjamin, part with Joseph, Jacob, and William.
Leg 2: Distance2.000Time17:27.80Pace8:43.90ZoneEasy Miles
With Mary.
Leg 3: Distance2.000Time17:24.20Pace8:42.10ZoneEasy Miles
With Bella.

Joybees 1 Miles: 12.00

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

Tue, Aug 30, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	2.00	0.00	13.00

Fast Running Friend Workout - 2022-08-30 09:31:03
Workout Totals: Distance13.000Time1:44:15.80Pace8:01.22
13 total. Paced Matthew in the 2 mile run down the canyon with Benjamin's help. He ran 11:59 (5:56, 6:03) breaking 12:00 for the first time. Joseph and Jacob did 6+2 if I remember right, otherwise usual distances.
Leg 1: Distance0.980Time9:06.00Pace9:17.14ZoneEasy Miles
Warm-up with Benjamin and Matthew.
Leg 2: Distance2.000Time11:59.70Pace5:59.85ZoneThreshold Miles
Paced Matthew with Benjamin.
Leg 3: Distance3.020Time26:12.30Pace8:40.63ZoneEasy Miles
With Benjamin and Matthew to the house.
Leg 4: Distance5.000Time39:55.60Pace7:59.12ZoneEasy Miles
With Benjamin.
Leg 5: Distance2.000Time17:02.20Pace8:31.10ZoneEasy Miles
With Mary, do not remember if anybody else was with us.

Joybees 1 Miles: 13.00

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

Wed, Aug 31, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.25	12.25

Fast Running Friend Workout - 2022-08-31 08:39:02
Workout Totals: Distance12.250Time1:37:20.10Pace7:56.74
12 total. Did 1.25 down the canyon with Benjamin and William in 6:56. This is a PR for William. Easy runs, usual distances for everybody else if I remember right.
Leg 1: Distance0.980Time8:31.00Pace8:41.43ZoneEasy Miles
Warm-up.
Leg 2: Distance1.250Time6:56.50Pace5:33.20ZoneVO2 Max Miles
With William and Benjamin.
Leg 3: Distance7.770Time1:01:42.50Pace7:56.51ZoneEasy Miles
With Benjamin, part with William.
Leg 4: Distance0.500Time4:50.50Pace9:41.00ZoneEasy Miles
With Benjamin, Matthew, Bella, and Maddy.
Leg 5: Distance0.250Time2:46.80Pace11:07.20ZoneEasy Miles
With Leigha, and Matthew.
Leg 6: Distance1.500Time12:32.80Pace8:21.87ZoneEasy Miles
With Bella, do not remember who else.

Joybees 1 Miles: 12.25

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

Thu, Sep 01, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.87	0.00	1.00	0.50	12.37

Fast Running Friend Workout - 2022-09-01 08:58:57
Workout Totals: Distance12.371Time1:38:24.30Pace7:57.27
Do not remember all of the details of the day. William ran 5:16 mile down the canyon. Joseph also stopped at the mile, though he was supposed to go longer. Jacob did 3 miles, do not remember his exact time, but after the first mile he crashed, and then in the last mile he crashed even worse. I think he got 16:54. Benjamin did a 5 mile tempo. I ran the last mile with him. Do not remember his time, but he was running aroun 5:00 for the first 3, then around 5:30, and then 5:52. His spasm was really bad, he was stumbling every 10 steps or so. Watching him gave me some ideas of what might be wrong. I believe there is something wrong with the nervous system. When he gets tired somewhat, it really goes out of whack and his coordination deteriorates beyond what is normal for running fatigue.
Leg 1: Distance0.980Time8:34.70Pace8:45.20ZoneEasy Miles
Leg 2: Distance0.500Time2:39.80Pace5:19.60ZoneVO2 Max Miles
With Joseph, Jacob, and William.
Leg 3: Distance3.641Time29:07.80Pace8:00.03ZoneEasy Miles
Part with Joseph and William.
Leg 4: Distance1.000Time5:52.60Pace5:52.60ZoneThreshold Miles
With Benjamin.
Leg 5: Distance3.000Time24:04.10Pace8:01.37ZoneEasy Miles
Leg 6: Distance0.250Time2:48.90Pace11:15.60ZoneEasy Miles
With Leigha.
Leg 7: Distance2.000Time17:28.00Pace8:44.00ZoneEasy Miles
Leg 8: Distance1.000Time7:48.40Pace7:48.40ZoneEasy Miles

Joybees 1 Miles: 12.37

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

Fri, Sep 02, 2022

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

Fast Running Friend Workout - 2022-09-02 09:20:39
Workout Totals: Distance12.000Time1:36:38.40Pace8:03.20
12 total. Easy pace, usual distances for everybody.
Leg 1: Distance4.000Time31:40.00Pace7:55.00
With Stephen and Matthew.
Split 1:Distance3.500Time28:07.00Pace8:02.00ZoneEasy Miles Cumilative:Distance3.500Time28:07.00Pace8:02.00
Split 2:Distance0.500Time3:33.00Pace7:06.00ZoneMarathon Pace Miles Cumilative:Distance4.000Time31:40.00Pace7:55.00

Leg 2: Distance6.000Time47:33.50Pace7:55.58ZoneEasy Miles
Do not remember who this was with.
Leg 3: Distance2.000Time17:24.90Pace8:42.45ZoneEasy Miles
With Bella.

Joybees 1 Miles: 12.00

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

Sat, Sep 03, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.46	0.00	0.00	0.00	16.46

Fast Running Friend Workout - 2022-09-03 06:00:42
Workout Totals: Distance16.456Time2:09:03.60Pace7:50.56
About 16 total. Paced the 1:40 group in the East Canyon half with Zach Talley. This is a small race, so we did not have much of a group. There were two girls with us for the first couple of miles, one of them was Lacie Mudrow, the other I am not sure, could be Brandy Lee based on the results, we will call her that. Brandy said she wanted to run 1:36. Lacie and Brandy sped up and took off. Zach and I ran alone for some time, then I suggested to him we should split - he would run the target 1:40 pace, while I would speed up and pace the slowest person that was headed for under 1:40. So I caught up to Lacie and Brandy. Then Brandy's pace ended up being too much for Lacie (I later learned her PR prior to this race was 2:00), so I stayed with Lacie. She gave it all she had and was on the ground afterwards, but the effort was worth it - she was able to run 1:39:40, a major PR. I added 2 miles in the evening with Mary and Bella, and 0.25 with Leigha. Easy runs for the kids, sort of resting before Payson Onion Days 10 K on Monday.
Leg 1: Distance0.685Time5:29.00Pace8:00.29ZoneEasy Miles
Distance before pacing.
Leg 2: Distance13.109Time1:39:41.70Pace7:36.30ZoneEasy Miles
Pacing the East Canyon Half.
Leg 3: Distance0.412Time3:17.90Pace8:00.34ZoneEasy Miles
Distance after pacing.
Leg 4: Distance0.250Time2:57.70Pace11:50.80ZoneEasy Miles
With Leigha.
Leg 5: Distance2.000Time17:37.30Pace8:48.65ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 16.46

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

Sun, Sep 04, 2022

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

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

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

Mon, Sep 05, 2022

Race: Payson Onion Days 10 K (6.214 Miles) 00:38:50, Place overall: 4, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.11	0.00	0.00	6.21	12.32

Fast Running Friend Workout - 2022-09-05 06:40:12
Workout Totals: Distance12.319Time1:31:18.10Pace7:24.69
Payson Onion Days 10K, 38:50, 4th overall, 1st master. 28 years ago I won this race while Sarah watched. We were not married yet. In fact, from her point of view, she was not even planning on it. I was about to go on a mission. A few days earlier I came to her Russian 102 class at BYU taught by Dr. Jarvis. At the end of the class he invited me to answer the students' questions. One student asked me "Do you have a wife, or a girlfriend?" My answer was "I do not have a wife". Afterwards I was in trouble with Sarah - she vehemently insisted that she was not my girlfriend. But somehow I convinced her to come the race, which I won with the time of 35:37. 28 years later it just happened that Payson Onion Days was again on September 5th, and I had a son of the same age as me then but with an upgraded status - return missionary, masters degree, faster and with a woman that he was engaged to. We figured it was a perfect opportunity to attempt to re-create the history. So he came, and won with 34:33 as Maddy watched. This is an accurate loop course at altitude and he got a bad spasm in the second half, so the time was slow. But still faster than what I ran 28 years ago. Jacob was second with 37:04, Joseph third with 37:57. We also had: William 42:52 (9th overall, first in 1-13) Matthew 43:20 (10th overall, 2nd in 1-13) Bonnie 44:44 (1st overall woman) Stephen 47:40 (14th overall, 3rd in 1-14) Added 2 miles with Mary and Bella in the evening.
Leg 1: Distance1.500Time12:58.20Pace8:38.80ZoneEasy Miles
Warm-up.
Leg 2: Distance7.319Time47:40.30Pace6:30.80
Race + running back to and pacing the kids.
Split 1:Distance6.214Time38:50.00Pace6:14.96ZoneVO2 Max Miles Cumilative:Distance6.214Time38:50.00Pace6:14.96
My time.
Split 2:Distance0.564Time4:30.50Pace7:59.61ZoneEasy Miles Cumilative:Distance6.778Time43:20.50Pace6:23.67
Matthew.
Split 3:Distance0.541Time4:19.80Pace8:00.22ZoneEasy Miles Cumilative:Distance7.319Time47:40.30Pace6:30.80
Stephen.

Leg 3: Distance1.500Time13:23.50Pace8:55.67ZoneEasy Miles
Cool-down, part with Benjamin, part pacing runners.
Leg 4: Distance2.000Time17:16.10Pace8:38.05ZoneEasy Miles
With Mary and Bella - or maybe just with only one of them.

Joybees 1 Miles: 12.32

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

Tue, Sep 06, 2022

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

Fast Running Friend Workout - 2022-09-06 09:03:50
Workout Totals: Distance12.000Time1:31:20.60Pace7:36.72
12 total. Easy runs, usual distances, Benjamin did a mile pickup in 4:54. Mary and Bella did mile time trials on the little girl course. Mary ran a PR of 7:05 (1:46, 1:52, 1:46, 1:41). Bella struggled, but still ran 7:47.
Leg 1: Distance8.000Time59:07.10Pace7:23.39ZoneEasy Miles
With Jacob, part with Joseph and Benjamin.
Leg 2: Distance1.000Time7:05.90Pace7:05.90ZoneEasy Miles
With Mary and Benjamin.
Leg 3: Distance1.000Time8:30.40Pace8:30.40ZoneEasy Miles
With Mary and Benjamin.
Leg 4: Distance1.000Time7:47.90Pace7:47.90ZoneEasy Miles
With Bella and Benjamin.
Leg 5: Distance1.000Time8:49.30Pace8:49.30ZoneEasy Miles
With Bella and Benjamin.

Joybees 1 Miles: 12.00

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

Wed, Sep 07, 2022

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

Fast Running Friend Workout - 2022-09-07 07:22:14
Workout Totals: Distance12.000Time1:32:35.50Pace7:42.96
12 total. Easy runs, usual distances.
Leg 1: Distance8.000Time59:52.70Pace7:29.09ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 2: Distance2.000Time15:47.50Pace7:53.75ZoneEasy Miles
With Matthew and Stephen.
Leg 3: Distance2.000Time16:55.30Pace8:27.65ZoneEasy Miles
With Mary.

Joybees 1 Miles: 12.00

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

Thu, Sep 08, 2022

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

Fast Running Friend Workout - 2022-09-08 08:48:47
Workout Totals: Distance10.000Time1:16:49.10Pace7:40.91
12 total. Paced Stephen in a 2 mile tempo down the canyon. He was struggling lately, so I gave him a modest target of 14:00, which he was able to beat by a lot running 13:19 (6:38, 6:41). Matthew helped me pace him. Jacob did 3 miles down in 15:56 (5:15, 5:24, 5:21), almost a PR. Joseph ran the first 0.75 with him and then stopped. Benjamin did 2x4 down 20:08, 20:30. Some spasming, but not too bad. Easy runs, usual distances for everybody else.
Leg 1: Distance0.980Time8:22.80Pace8:33.06ZoneEasy Miles
With Stephen, Matthew, Joseph, and Jacob.
Leg 2: Distance2.000Time13:19.70Pace6:39.85ZoneMarathon Pace Miles
With Stephen and Matthew.
Leg 3: Distance7.020Time55:06.60Pace7:51.03ZoneEasy Miles
Part with the kids, part alone if I remember right.

Fast Running Friend Workout - 2022-09-08 21:20:16
Workout Totals: Distance2.250Time21:09.10Pace9:24.04

Leg 1: Distance0.250Time2:49.30Pace11:17.20ZoneEasy Miles
With Leigha.
Leg 2: Distance2.000Time18:19.80Pace9:09.90ZoneEasy Miles
With Bella and William.

Joybees 1 Miles: 12.25

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

Fri, Sep 09, 2022

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

Fast Running Friend Workout - 2022-09-09 08:54:44
Workout Totals: Distance12.000Time1:32:24.70Pace7:42.06
12 total. Easy runs, usual distances. William had a sore throat, ran only 2 miles.
Leg 1: Distance2.000Time15:55.90Pace7:57.95ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance8.000Time59:16.90Pace7:24.61ZoneEasy Miles
With Jacob, part with Joseph and Benjamin if I remember right.
Leg 3: Distance2.000Time17:11.90Pace8:35.95ZoneEasy Miles
With Mary, Bella, and William.

Joybees 1 Miles: 12.00

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

Sat, Sep 10, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.38	0.00	5.00	0.00	16.38

Fast Running Friend Workout - 2022-09-10 07:30:45
Workout Totals: Distance16.380Time2:05:20.30Pace7:39.11
16+ total. Did a 5 mile tempo down the canyon in 29:14 (5:57, 5:56, 5:49, 5:52, 5:40). Chad, Joseph, and I started together. Jacob started 1:00 behind us. Benjamin started 2:00 behind Jacob. Joseph made it to 1.5 then stopped. Chad dropped back shortly before the 4 mile mark and finished in 29:31. Jacob passed us at around half way and finished in 27:28. He ran the first 3 in 16:32, then 5:36 and 5:20. Benjamin had a good run. He passed us at around 3.5, and then Jacob shortly before 4. His time was 24:50 with the closing mile in 4:52, others being just a bit over 5:00 or a bit under. No spasms for the first time in a year for this kind of a workout. Easy runs, usual distances for everybody else except William and Mary. William did only 5, Mary did 3.
Leg 1: Distance2.480Time20:13.60Pace8:09.35ZoneEasy Miles
Warm-up with Benjamin, Joseph, Jacob, and Chad.
Leg 2: Distance5.000Time29:14.10Pace5:50.82ZoneThreshold Miles
With Chad (to 3.75) and Joseph to 1.5.
Leg 3: Distance2.650Time22:27.70Pace8:28.57ZoneEasy Miles
Cool-down/distance.
Leg 4: Distance3.000Time26:45.50Pace8:55.17ZoneEasy Miles
With Mary, Stephen, William, and Matthew.
Leg 5: Distance3.000Time23:46.70Pace7:55.57ZoneEasy Miles
With Stephen and Matthew.
Leg 6: Distance0.250Time2:52.70Pace11:30.80ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 16.38

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

Sun, Sep 11, 2022

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

Day of rest. Went to church. Our ward, then the Russian branch.

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

Mon, Sep 12, 2022

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

Fast Running Friend Workout - 2022-09-12 08:27:08
Workout Totals: Distance12.000Time1:32:41.70Pace7:43.47
12 total. Did a mile pickup down the canyon with Joseph and Jacob in 5:56. Benjamin did it in 4:56. Mary and Bella did a rabbit chase mile time trial on the track. The gap was 30 seconds. Mary could not quite catch Bella. Bella ran a PR of 7:33. Mary still ran a respectable time - 7:10, but missed her PR by 5 seconds. William did 4 - had a sore throat. Otherwise, usual distances, easy pace.
Leg 1: Distance8.000Time1:00:17.10Pace7:32.14
With Joseph and Jacob, part with Benjamin.
Split 1:Distance4.050Time31:36.70Pace7:48.32ZoneEasy Miles Cumilative:Distance4.050Time31:36.70Pace7:48.32
Split 2:Distance1.000Time5:56.00Pace5:56.00ZoneThreshold Miles Cumilative:Distance5.050Time37:32.70Pace7:26.08
Split 3:Distance2.950Time22:44.40Pace7:42.51ZoneEasy Miles Cumilative:Distance8.000Time1:00:17.10Pace7:32.14

Leg 2: Distance2.000Time16:33.10Pace8:16.55ZoneEasy Miles
With William, Stephen, Benjamin and Matthew.
Leg 3: Distance1.000Time7:10.40Pace7:10.40ZoneMarathon Pace Miles
With Mary.
Leg 4: Distance1.000Time8:41.10Pace8:41.10ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.00

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

Tue, Sep 13, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.92	0.00	2.00	0.00	12.92

Fast Running Friend Workout - 2022-09-13 09:07:06
Workout Totals: Distance12.920Time1:41:59.80Pace7:53.67
12+ total. Paced Matthew in the 2 mile tempo down the canyon. He was struggling today, ran 12:36. Joseph was with me. Benjamin paced Jacob in the 5:20 pace to failure run. Jacob also struggled today and could keep it only to 1.5. He finished at 2 in 10:47. William is still on reduced mileage today, do not remember what he ran. Stephen did his usual run if I remember right. Benjamin did his usual 12.
Leg 1: Distance0.980Time8:10.30Pace8:20.31ZoneEasy Miles
Warm-up with Jacob, Benjamin, Matthew, and Joseph.
Leg 2: Distance2.000Time12:36.50Pace6:18.25ZoneThreshold Miles
With Matthew and Joseph.
Leg 3: Distance5.690Time44:36.10Pace7:50.32ZoneEasy Miles
Leg 4: Distance2.000Time17:30.80Pace8:45.40ZoneEasy Miles
With Bella.
Leg 5: Distance2.000Time16:29.90Pace8:14.95ZoneEasy Miles
With Mary.
Leg 6: Distance0.250Time2:36.20Pace10:24.80ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.92

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

Wed, Sep 14, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.01	0.00	2.00	0.00	12.01

Fast Running Friend Workout - 2022-09-14 09:06:00
Workout Totals: Distance12.010Time1:31:42.20Pace7:38.13
12+ total. Played a rabbit for Benjamin during his workout and ran 2 miles down the canyon in 11:59. Benjamin did 2x4 down 20:17, 20:41. Hit a spasm in the second interval, really bad in the last 0.5, which made him slow down to 5:52 pace. Others ran easy, usual distances. Well, maybe except for Mary as she pushed the pace and almost ran a 2 mile PR.
Leg 1: Distance2.480Time20:20.50Pace8:12.14ZoneEasy Miles
Warm-up with Benjamin.
Leg 2: Distance2.000Time11:59.90Pace5:59.95ZoneThreshold Miles
Playing a rabbit for Benjamin.
Leg 3: Distance5.280Time40:39.90Pace7:42.10ZoneEasy Miles
Part alone, part with Benjamin.
Leg 4: Distance0.250Time2:49.90Pace11:19.60ZoneEasy Miles
With Leigha
Leg 5: Distance2.000Time15:52.00Pace7:56.00ZoneEasy Miles
With Mary.

Joybees 1 Miles: 12.01

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

Thu, Sep 15, 2022

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

Fast Running Friend Workout - 2022-09-15 09:06:32
Workout Totals: Distance12.000Time1:30:11.10Pace7:30.92
12 total. Did a 2 mile tempo with Jacob down the canyon in 11:46. Benjamin did 8 in the morning, then rested in the evening after the adjustment from Dr. Street. Stephen hurt his wrist, ran only 2 miles. Mary and Bella pushed it again, ran 16:06 for 2 miles. Otherwise, usual distances, easy pace.
Leg 1: Distance2.000Time15:37.70Pace7:48.85ZoneEasy Miles
With Matthew.
Leg 2: Distance8.000Time58:27.00Pace7:18.38
With Jacob, part with Joseph.
Split 1:Distance4.110Time32:28.30Pace7:54.04ZoneEasy Miles Cumilative:Distance4.110Time32:28.30Pace7:54.04
Split 2:Distance2.000Time11:46.50Pace5:53.25ZoneThreshold Miles Cumilative:Distance6.110Time44:14.80Pace7:14.50
Split 3:Distance1.890Time14:12.20Pace7:30.90ZoneEasy Miles Cumilative:Distance8.000Time58:27.00Pace7:18.38

Leg 3: Distance2.000Time16:06.40Pace8:03.20ZoneEasy Miles
With Stephen, Matthew, Mary and Bella.

Joybees 1 Miles: 12.00

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

Fri, Sep 16, 2022

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

Fast Running Friend Workout - 2022-09-16 08:57:46
Workout Totals: Distance13.099Time1:44:01.60Pace7:56.49
13+ total, easy pace for everybody, usual distances, except I think William was still on reduced mileage. Ran with Mary and Bella to Jamba Juice late in the evening. The distance by Google maps and by GPS was about 3.1, so pretty close to a 5K. Half way through Bella asked when it was closing. I told her she had plenty of time to get there, but she was still worried, and upped the pace. So they both ended up getting a 5 K PR equivalent. The time for the distance was 24:47, if we are to believe the GPS, they were just a few seconds short of the 5 K, so maybe 24:50.
Leg 1: Distance4.000Time32:30.00Pace8:07.50ZoneEasy Miles
With Benjamin, William, Stephen, and Matthew - I think.
Leg 2: Distance6.000Time46:43.80Pace7:47.30ZoneEasy Miles
With Benjamin
Leg 3: Distance3.099Time24:47.80Pace8:00.09ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 13.10

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

Sat, Sep 17, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.30	0.00	6.00	0.00	18.30

Fast Running Friend Workout - 2022-09-17 08:37:24
Workout Totals: Distance18.300Time2:17:58.00Pace7:32.35
18 total. Did a 6 mile tempo down the canyon in a rabbit chase in 35:31 (6:08, 5:56, 5:55, 5:52, 5:52, 5:50). Jacob started 34:26 starting 1:00 behind me. He caught up to me around 4, gapped me by about 5 seconds, but then I sped up a bit, and he had a side ache. So I was able to maintain it to the finish. Benjamin ran 30:33 starting 3:00 behind. He start with 5:08, then ran sub-5:00 I think to 4, then had a micro-spasm, and ran I think 5:13, 5:17. Joseph was not feeling well today, just ran the first mile with me. William and Bonny did 1.25 down the canyon in 7:35. Mary and Bella did 2, Matthew and Stephen did 6.
Leg 1: Distance3.400Time26:28.50Pace7:47.21ZoneEasy Miles
Warm-up.
Leg 2: Distance6.000Time35:31.60Pace5:55.27ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.900Time25:51.40Pace8:54.97ZoneEasy Miles
To the car.
Leg 4: Distance2.000Time17:50.70Pace8:55.35ZoneEasy Miles
With Bella and Matthew, part with Mary and Stephen, and Benjamin.
Leg 5: Distance4.000Time32:15.80Pace8:03.95ZoneEasy Miles
With Benjamin, Stephen, and Matthew.

Joybees 1 Miles: 18.30

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

Sun, Sep 18, 2022

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

Day of rest. Went to church. I think a short nap in the afternoon. Talked to Julia in the evening.

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

Mon, Sep 19, 2022

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

Fast Running Friend Workout - 2022-09-19 07:22:56
Workout Totals: Distance12.250Time1:36:36.10Pace7:53.15
12 total. Usual distances, easy pace for everybody. I think Benjamin did a mile pickup.
Leg 1: Distance8.000Time1:01:33.90Pace7:41.74ZoneEasy Miles
With Jacob, part with Joseph.
Leg 2: Distance2.000Time15:53.00Pace7:56.50ZoneEasy Miles
With Stephen and Matthew.
Leg 3: Distance0.250Time2:37.80Pace10:31.20ZoneEasy Miles
With Leigha.
Leg 4: Distance2.000Time16:31.40Pace8:15.70ZoneEasy Miles
With Mary and Bella. I think we had Jacob and Stephen with us.

Joybees 1 Miles: 12.25

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

Tue, Sep 20, 2022

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

Fast Running Friend Workout - 2022-09-20 09:16:59
Workout Totals: Distance12.000Time1:36:08.90Pace8:00.74
12 total. Paced Matthew with William's help through 2 miles in 12:30. He struggled today again. Perhaps still low iron. Jacob did 4x1 mile down the canyon with 0.125 recovery, 5:18, 5:19(?), 5:24, 5:16. Benjamin paced him. Joseph had a cold, ran reduced mileage. So did Bella. Stephen also had a cold, I think he ran less as well.
Leg 1: Distance0.980Time8:21.70Pace8:31.94ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:30.70Pace6:15.35ZoneThreshold Miles
With Matthew and William.
Leg 3: Distance6.020Time50:11.50Pace8:20.25ZoneEasy Miles
With Benjamin, part with other kids.
Leg 4: Distance1.000Time8:44.10Pace8:44.10ZoneEasy Miles
With Bella.
Leg 5: Distance2.000Time16:20.90Pace8:10.45ZoneEasy Miles
With Mary.

Joybees 1 Miles: 12.00

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

Wed, Sep 21, 2022

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

Fast Running Friend Workout - 2022-09-21 08:59:27
Workout Totals: Distance12.000Time1:36:36.40Pace8:03.03
12 total, easy runs, more or less usual distances except for the ones that had a cold, reduced mileage for them.
Leg 1: Distance6.000Time47:57.50Pace7:59.58ZoneEasy Miles
With Benjamin and William, I think.
Leg 2: Distance4.000Time31:55.90Pace7:58.98ZoneEasy Miles
With Benjamin and Matthew.
Leg 3: Distance2.000Time16:43.00Pace8:21.50ZoneEasy Miles
With Mary, part with Bella. I think we might have had others with us.

Joybees 1 Miles: 12.00

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

Thu, Sep 22, 2022

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

Fast Running Friend Workout - 2022-09-22 09:07:14
Workout Totals: Distance12.500Time1:36:39.10Pace7:43.93
12 total. Jacob and I ran 3 miles down the canyon in 17:58 being rabbits for Benjamin. William ran the last 2 miles with us in 12:04. Benjamin did 2x4 with long recovery. First one in 20:23, second in 20:56. In the second one he got a spams, it was not as bad as last week, but he started slower. Otherwise, easy runs, usual distances except for Joseph, Mary, and Stephen, who ran reduced mileage.
Leg 1: Distance2.480Time20:26.60Pace8:14.60ZoneEasy Miles
Warm-up with Jacob and Benjamin.
Leg 2: Distance3.000Time17:58.00Pace5:59.33ZoneThreshold Miles
Tempo run - rabbit for Benjamin.
Leg 3: Distance5.020Time41:30.40Pace8:16.10ZoneEasy Miles
Distance, part with Jacob and William, part with Benjamin, part alone.
Leg 4: Distance2.000Time16:44.10Pace8:22.05ZoneEasy Miles
With Bella, part with Mary.

Joybees 1 Miles: 12.50

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

Fri, Sep 23, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.88	0.00	0.00	0.38	12.26

Fast Running Friend Workout - 2022-09-23 09:24:00
Workout Totals: Distance12.250Time1:37:55.50Pace7:59.63
12 total. Usual distances for everybody except Joseph, Stephen, and Mary, who are still on reduced mileage. Benjamin did a mile pickup in 4:51. I ran the first 0.375 with him in 1:51.
Leg 1: Distance2.000Time16:00.10Pace8:00.05ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2: Distance8.000Time1:02:10.80Pace7:46.35
With Benjamin.
Split 1:Distance4.175Time33:01.80Pace7:54.68ZoneEasy Miles Cumilative:Distance4.175Time33:01.80Pace7:54.68
Split 2:Distance0.375Time1:51.30Pace4:56.80ZoneVO2 Max Miles Cumilative:Distance4.550Time34:53.10Pace7:40.02
Split 3:Distance3.450Time27:17.70Pace7:54.70ZoneEasy Miles Cumilative:Distance8.000Time1:02:10.80Pace7:46.35

Leg 3: Distance2.000Time17:09.70Pace8:34.85ZoneEasy Miles
With Bella and Matthew, part with Mary and Stephen. Do not remember if we had anybody else.
Leg 4: Distance0.250Time2:34.90Pace10:19.60ZoneEasy Miles
With Leigha, Jenny, and Nate.

Joybees 1 Miles: 12.25

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

Sat, Sep 24, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	6.00	0.00	16.00

Fast Running Friend Workout - 2022-09-24 08:00:11
Workout Totals: Distance16.000Time2:00:41.10Pace7:32.57
16 total. Did a 6 mile tempo down the canyon in 35:30. Started with Chad, but he was not feeling strong today and stopped after about 1 mile. My splits were 6:06, 5:53, 5:58, 5:52, 5:57, 5:44. I was a second faster than last week, but this was mostly due to the heroic effort in the last mile trying to beat the time. On the plus I had the strength to support the heroic intentions. Benjamin and Jacob rabbit-chased me with the same gaps of 3:00 and 1:00 respectively. Benjamin caught me a bit after 3, Jacob caught me at around 3.5. Benjamin ran 30:18 - fairly even pace to 4 miles in 20:03, then a spasm and 5:08, 5:07 - if I remember right - an improvement. Jacob got 33:42. He opened I think with 5:53 (slow mile), then gradually caught up to the 5:40 average, then averaged 5:30 over the last 3 miles with the last mile I think in 5:22. William and Bonnie ran 7:37 2000 on the track. Stephen and Matthew did 3, both had a cold. Mary and Bella did 2. Joseph did 8 if I remember right.
Leg 1: Distance3.400Time27:18.00Pace8:01.76ZoneEasy Miles
Warm-up.
Leg 2: Distance6.000Time35:30.80Pace5:55.13ZoneThreshold Miles
Tempo run.
Leg 3: Distance4.600Time40:53.10Pace8:53.28ZoneEasy Miles
Cool-down/distance.
Leg 4: Distance2.000Time16:59.20Pace8:29.60ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 16.00

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

Sun, Sep 25, 2022

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

Day of rest. Went to church as usual. Our ward, then the Russian branch. Talked to Julia.

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

Mon, Sep 26, 2022

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

Fast Running Friend Workout - 2022-09-26 07:44:25
Workout Totals: Distance12.000Time1:32:47.40Pace7:43.95
12 total. Easy runs, usual distances, except for Joseph, who I think did 6+2.
Leg 1: Distance8.000Time59:48.20Pace7:28.52ZoneEasy Miles
With Jacob, part with Joseph.
Leg 2: Distance2.000Time16:03.40Pace8:01.70ZoneEasy Miles
With Stephen and Matthew.
Leg 3: Distance2.000Time16:55.80Pace8:27.90ZoneEasy Miles
With Mary and Bella. I think we had Joseph, Jacob, Stephen, and Matthew.

Joybees 1 Miles: 12.00

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

Tue, Sep 27, 2022

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

Fast Running Friend Workout - 2022-09-27 07:25:52
Workout Totals: Distance12.000Time1:34:27.10Pace7:52.26
12 total. Did 2 miles down the canyon in 11:38. Benjamin ran 1 mile down in 4:56. Some of the kids ran in the Kiwani's Park Roadrunners cross-country race. The distance was 3 K. Times: Jacob 10:17 Bonnie 11:49 William 12:04 Matthew 12:16 Mary 14:21 Bella 15:16
Leg 1: Distance8.000Time59:29.30Pace7:26.16
With Benjamin.
Split 1:Distance4.050Time32:16.50Pace7:58.15ZoneEasy Miles Cumilative:Distance4.050Time32:16.50Pace7:58.15
Split 2:Distance2.000Time11:38.60Pace5:49.30ZoneThreshold Miles Cumilative:Distance6.050Time43:55.10Pace7:15.55
Split 3:Distance1.950Time15:34.20Pace7:59.08ZoneEasy Miles Cumilative:Distance8.000Time59:29.30Pace7:26.16

Leg 2: Distance2.000Time15:48.00Pace7:54.00ZoneEasy Miles
With Benjamin, Stephen, and Matthew, part with William.
Leg 3: Distance2.000Time19:09.80Pace9:34.90ZoneEasy Miles
With Pasha, William, and Stephen.

Joybees 1 Miles: 12.00

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

Wed, Sep 28, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.75	0.00	2.25	0.00	12.00

Fast Running Friend Workout - 2022-09-28 09:06:28
Workout Totals: Distance8.000Time59:02.70Pace7:22.84
12 total. Played a rabbit for Benjamin in his first interval in 2x4 down the canyon. Ran just a bit under 6:00, he caught up to me at 2.12, I ran to 2.25 with him in 13:14. He got 19:51, 20:23. The spasm was a lot less.
Leg 1: Distance2.480Time19:55.40Pace8:02.02ZoneEasy Miles
Warm-up with Benjamin.
Leg 2: Distance5.520Time39:07.30Pace7:05.24
Rabbit for Benjamin, then jog.
Split 1:Distance2.250Time13:14.90Pace5:53.29ZoneThreshold Miles Cumilative:Distance2.250Time13:14.90Pace5:53.29
Split 2:Distance3.270Time25:52.40Pace7:54.74ZoneEasy Miles Cumilative:Distance5.520Time39:07.30Pace7:05.24

Fast Running Friend Workout - 2022-09-28 20:09:59
Workout Totals: Distance4.000Time33:20.20Pace8:20.05

Leg 1: Distance2.000Time17:20.90Pace8:40.45ZoneEasy Miles
With Bella and Mary.
Leg 2: Distance2.000Time15:59.30Pace7:59.65ZoneEasy Miles
With Benjamin, Joseph, and Jacob if I remember right.

Joybees 1 Miles: 12.00

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

Thu, Sep 29, 2022

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

Fast Running Friend Workout - 2022-09-29 09:29:54
Workout Totals: Distance12.250Time1:38:06.20Pace8:00.51
12 total. Easy runs, more or less usual distances.
Leg 1: Distance8.000Time1:02:53.30Pace7:51.66ZoneEasy Miles
With Benjamin, Joseph, and Jacob.
Leg 2: Distance2.000Time15:37.50Pace7:48.75ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time16:58.40Pace8:29.20ZoneEasy Miles
With Mary and Bella. I think with some boys as well.
Leg 4: Distance0.250Time2:37.00Pace10:28.00ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25

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

Fri, Sep 30, 2022

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

Fast Running Friend Workout - 2022-09-30 09:18:29
Workout Totals: Distance12.000Time1:35:07.80Pace7:55.65
12 total. Easy runs mostly, usual distances. I did a mile pickup in 5:40 down the canyon. Benjamin did it in 4:47.
Leg 1: Distance10.000Time1:17:23.00Pace7:44.30
With Benjamin.
Split 1:Distance5.050Time40:47.00Pace8:04.55ZoneEasy Miles Cumilative:Distance5.050Time40:47.00Pace8:04.55
Split 2:Distance1.000Time5:40.00Pace5:40.00ZoneVO2 Max Miles Cumilative:Distance6.050Time46:27.00Pace7:40.66
Split 3:Distance3.950Time30:56.00Pace7:49.87ZoneEasy Miles Cumilative:Distance10.000Time1:17:23.00Pace7:44.30

Leg 2: Distance2.000Time17:44.80Pace8:52.40ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.00

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

Sat, Oct 01, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.65	0.00	6.00	0.00	16.65

Fast Running Friend Workout - 2022-10-01 07:10:56
Workout Totals: Distance16.650Time2:05:21.60Pace7:31.75
16+ total. Did a 6 mile tempo down the canyon. We got up earlier to make it for General Conference. We did a rabbit chase. Chad and I started 1:00 ahead of Jacob, and 3:00 ahead of Benjamin. I got 35:46 (6:06, 5:53, 5:55, 5:55, 6:00, 5:57). Felt tired in the last two miles. Chad made it to about 3.5, then finished 4 miles in a bit under 24:00, then rested a mile, and ran the last mile in about 6:00 - improvement over last week. Jacob passed us around 3.5 and ran 33:39 for the whole thing - his best time so far. Benjamin passed us around 3.25 and got 30:27. No major spasm, but enough to make him slow down to 5:09 in the last mile. Joseph paced Bonnie to 2 miles in 11:54. William and Matthew ran the first mile with them in 6:00. Maddy ran a big mile PR in 8:58, splits 2:26, 2:19, 2:13, 2:00. Before the wedding mile time trial is becoming a tradition for the spouses of our children. Stephen ran 4 miles at an easy pace. Mary and Bella did 2.
Leg 1: Distance3.480Time28:40.50Pace8:14.40ZoneEasy Miles
Warm-up.
Leg 2: Distance6.000Time35:46.10Pace5:57.68ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.920Time25:38.50Pace8:46.88ZoneEasy Miles
Back to the car.
Leg 4: Distance3.000Time23:31.90Pace7:50.63ZoneEasy Miles
More distance with Benjamin.
Leg 5: Distance0.250Time2:46.60Pace11:06.40ZoneEasy Miles
With Leigha, Benjamin, and Maddy.
Leg 6: Distance1.000Time8:58.00Pace8:58.00ZoneEasy Miles
With Benjamin and Maddy.

Joybees 1 Miles: 16.65

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

Sun, Oct 02, 2022

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

Day of rest. General Conference.

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

Mon, Oct 03, 2022

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

Fast Running Friend Workout - 2022-10-03 08:22:19
Workout Totals: Distance12.250Time1:35:02.20Pace7:45.49
12+ total. Usual distances. Mary and Bella who ran a rabbit chase mile time trial on the track. Bella ran a big PR of 7:18.8 (1:46, 1:53, 1:50, 1:47). Mary was not quite up to it, but still ran 7:14. Benjamin did a mile down the canyon in 5:01 - felt tired. Joseph did 0.5 in 2:31 with him. Otherwise, easy runs.
Leg 1: Distance8.000Time1:00:30.70Pace7:33.84ZoneEasy Miles
With Benjamin, Joseph and Jacob.
Leg 2: Distance2.000Time15:35.40Pace7:47.70ZoneEasy Miles
With Benjamin.
Leg 3: Distance0.250Time2:45.40Pace11:01.60ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time7:18.80Pace7:18.80ZoneEasy Miles
Pacing Bella with the help of Joseph, Jacob, and William.
Leg 5: Distance1.000Time8:51.90Pace8:51.90ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.25

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

Tue, Oct 04, 2022

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

Fast Running Friend Workout - 2022-10-04 09:06:24
Workout Totals: Distance12.250Time1:37:16.40Pace7:56.44
12 total. Paced Stephen and Mathew in their workout down the canyon. They both were not on top of things today. Matthew did 2x1 mile 6:05, 6:22. Stephen did 1 mile in 6:21. Benjamin paced Jacob in 2x2 down the canyon. The target was 5:20 pace. They got 10:38, 10:28. Joseph did the first interval, fell back a bit at the end, got 10:41. Easy runs, usual distances otherwise.
Leg 1: Distance0.980Time8:14.10Pace8:24.18ZoneEasy Miles
Warm up.
Leg 2: Distance2.500Time17:26.70Pace6:58.68
Matthew's workout. Part with Stephen and Gabriel.
Split 1:Distance1.000Time6:05.40Pace6:05.40ZoneThreshold Miles Cumilative:Distance1.000Time6:05.40Pace6:05.40
Split 2:Distance0.500Time4:58.80Pace9:57.60ZoneEasy Miles Cumilative:Distance1.500Time11:04.20Pace7:22.80
Split 3:Distance1.000Time6:22.50Pace6:22.50ZoneThreshold Miles Cumilative:Distance2.500Time17:26.70Pace6:58.68

Leg 3: Distance6.520Time51:51.00Pace7:57.15ZoneEasy Miles
Distance, part with Stephen, Matthew, and Gabriel, part with Benjamin, part alone.
Leg 4: Distance0.250Time2:44.40Pace10:57.60ZoneEasy Miles
With Leigha.
Leg 5: Distance2.000Time17:00.20Pace8:30.10ZoneEasy Miles
With Bella. Part with William and Mary.

Joybees 1 Miles: 12.25

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

Wed, Oct 05, 2022

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

Fast Running Friend Workout - 2022-10-05 09:16:12
Workout Totals: Distance12.250Time1:37:51.30Pace7:59.29
12 total. Did a mile pickup down the canyon in 5:35. Benjamin did it in 4:43. Stephen got stung by a bee in the foot and could not run. Otherwise, easy runs, usual distances.
Leg 1: Distance10.000Time1:17:39.20Pace7:45.92
With Benjamin, part with William and Matthew.
Split 1:Distance5.050Time41:13.60Pace8:09.82ZoneEasy Miles Cumilative:Distance5.050Time41:13.60Pace8:09.82
Split 2:Distance1.000Time5:35.90Pace5:35.90ZoneVO2 Max Miles Cumilative:Distance6.050Time46:49.50Pace7:44.38
Split 3:Distance3.950Time30:49.70Pace7:48.28ZoneEasy Miles Cumilative:Distance10.000Time1:17:39.20Pace7:45.92

Leg 2: Distance0.250Time2:44.70Pace10:58.80ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time17:27.40Pace8:43.70ZoneEasy Miles
With Benjamin, Mary, and Bella.

Joybees 1 Miles: 12.25

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

Thu, Oct 06, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.25	0.00	4.00	0.00	12.25

Fast Running Friend Workout - 2022-10-06 09:10:37
Workout Totals: Distance12.250Time1:37:04.90Pace7:55.50
12 total Did a 4 mile tempo run in 23:38 playing rabbit for Benjamin. Joseph and Jacob ran the first 2 with me in 11:57. Benjamin did 2x4 down the canyon 19:55, 20:51. He struggled on the second interval, last mile 5:27, last two quarters 82, 85. He felt that he did not have control of his left leg when the crash happened. Stephen was able to run 2 miles with Mary and Bella. Otherwise, easy runs, usual distances.
Leg 1: Distance2.000Time16:51.20Pace8:25.60ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time23:38.60Pace5:54.65ZoneThreshold Miles
Tempo run, part with Joseph and Jacob.
Leg 3: Distance4.000Time36:32.70Pace9:08.17ZoneEasy Miles
With Benjamin.
Leg 4: Distance0.250Time2:45.20Pace11:00.80ZoneEasy Miles
With Leigha.
Leg 5: Distance2.000Time17:17.20Pace8:38.60ZoneEasy Miles
With Mary, Bella, and Stephen.

Joybees 1 Miles: 12.25

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

Fri, Oct 07, 2022

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

Fast Running Friend Workout - 2022-10-07 09:10:26
Workout Totals: Distance10.000Time1:18:49.90Pace7:52.99
12 total, easy paces, usual distances, except for Benjamin, who did only 10.
Leg 1: Distance10.000Time1:18:49.90Pace7:52.99ZoneEasy Miles
With Benjamin, part with William, Stephen, and Matthew.

Fast Running Friend Workout - 2022-10-07 20:49:50
Workout Totals: Distance2.250Time20:08.80Pace8:57.24

Leg 1: Distance2.000Time17:19.90Pace8:39.95ZoneEasy Miles
With Mary and Bella.
Leg 2: Distance0.250Time2:48.90Pace11:15.60ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25

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

Sat, Oct 08, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.15	0.00	7.00	0.00	16.15

Fast Running Friend Workout - 2022-10-08 08:14:19
Workout Totals: Distance16.150Time1:59:27.50Pace7:23.81
16 total. Did a 7 mile tempo down the canyon starting about 0.9 up South Fork and finishing 0.125 before the Press Building. Got 41:35 (5:50, 6:07, 5:58, 5:53, 5:54, 5:53). Chad stayed with me to about 5.5, then slowed down and finished around 42:00. Joseph ran the first 0.5 with us and then jogged. Jacob started 1:00 behind us, passed us shortly before the 4 mile mark, and finished in 40:00 (5:43 average). His splits were 5:31, 5:58, 5:47, 5:43, 5:41, 5:50, 5:28 (kick in 74). Benjamin started 4:00 behind us, and passed us a bit after the 4 mile mark. His time was 36:27. Splits 5:09, 5:18, 5:06, 10:16 for the next 2, then 5:13, 5:15. A bit of a spasm, but not as bad as it used to be. Projecting the half from that and assuming that I would have run 1:19:55 half at TOU, then we get 1:16:52 for Jacob, and 1:10:03 for Benjamin. Using this formula 35:00 -> 1:07:15, and to run 1:05:00 you need to do the tempo run in 33:49, which is 1 second faster than 4:50 average. William did 6, so did Stephen and Matthew. Mary and Bella did 2. Leigha 0.25.
Leg 1: Distance4.230Time34:35.40Pace8:10.64ZoneEasy Miles
With Joseph, Jacob, Chad and Benjamin - warm-up.
Leg 2: Distance7.000Time41:35.60Pace5:56.51ZoneThreshold Miles
Tempo run - part with Chad and Joseph.
Leg 3: Distance2.920Time25:22.40Pace8:41.37ZoneEasy Miles
With Chad and Benjamin.
Leg 4: Distance2.000Time17:54.10Pace8:57.05ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 16.15

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

Sun, Oct 09, 2022

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

Day of rest. Went to church. Our home ward, then the Russian branch. Went to visit Sarah's parents. Fast Sunday.

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

Mon, Oct 10, 2022

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

Fast Running Friend Workout - 2022-10-10 09:49:10
Workout Totals: Distance12.000Time1:33:57.40Pace7:49.78
12 total. Did 1 mile pickup down the canyon in 5:36. Benjamin did it in 4:46. Otherwise, easy runs. Joseph and Jacob did 8, William 6, Stephen and Matthew 4, Sarah 5 with 0.75 pickup in 6:03, Mary and Bella 2.
Leg 1: Distance10.000Time1:16:56.00Pace7:41.60
With Benjamin, part with Stephen, Matthew, William, Joseph, and Jacob.
Split 1:Distance5.050Time40:26.40Pace8:00.48ZoneEasy Miles Cumilative:Distance5.050Time40:26.40Pace8:00.48
Split 2:Distance1.000Time5:36.30Pace5:36.30ZoneVO2 Max Miles Cumilative:Distance6.050Time46:02.70Pace7:36.64
Split 3:Distance3.950Time30:53.30Pace7:49.19ZoneEasy Miles Cumilative:Distance10.000Time1:16:56.00Pace7:41.60

Leg 2: Distance2.000Time17:01.40Pace8:30.70ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.00

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

Tue, Oct 11, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.19	0.00	0.00	1.12	12.31

Fast Running Friend Workout - 2022-10-11 09:31:45
Workout Totals: Distance12.311Time1:36:10.30Pace7:48.71
12 total. William wanted to do a mile time trial on the track, but during the warm-up he was in a bad mood and was arguing with me, so I told him in that state of mind he was not ready to run an all out mile. So we had a mostly easy run. Benjamin and I did a mile pickup down the canyon. He ran 4:45, I got 5:33.
Leg 1: Distance2.311Time19:24.00Pace8:23.68
With Joseph, Jacob, William, and Matthew.
Split 1:Distance1.000Time8:31.90Pace8:31.90ZoneEasy Miles Cumilative:Distance1.000Time8:31.90Pace8:31.90
Split 2:Distance0.062Time0:18.40Pace4:56.77ZoneVO2 Max Miles Cumilative:Distance1.062Time8:50.30Pace8:19.34
Split 3:Distance0.187Time1:53.50Pace10:06.95ZoneEasy Miles Cumilative:Distance1.249Time10:43.80Pace8:35.45
Split 4:Distance0.062Time0:19.40Pace5:12.90ZoneVO2 Max Miles Cumilative:Distance1.311Time11:03.20Pace8:25.87
Split 5:Distance1.000Time8:20.80Pace8:20.80ZoneEasy Miles Cumilative:Distance2.311Time19:24.00Pace8:23.68

Leg 2: Distance8.000Time59:42.40Pace7:27.80
With Benjamin, part with Joseph, Jacob, William, Stephen, and Matthew.
Split 1:Distance4.230Time33:14.60Pace7:51.54ZoneEasy Miles Cumilative:Distance4.230Time33:14.60Pace7:51.54
Split 2:Distance1.000Time5:33.60Pace5:33.60ZoneVO2 Max Miles Cumilative:Distance5.230Time38:48.20Pace7:25.16
Split 3:Distance2.770Time20:54.20Pace7:32.78ZoneEasy Miles Cumilative:Distance8.000Time59:42.40Pace7:27.80

Leg 3: Distance2.000Time17:03.90Pace8:31.95ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.31

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

Wed, Oct 12, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.25	0.00	4.00	0.00	12.25

Fast Running Friend Workout - 2022-10-12 09:13:36
Workout Totals: Distance12.250Time1:34:20.40Pace7:42.07
12 total. Did a 4 mile tempo run down the canyon in 23:49 playing a rabbit for Benjamin. It felt hard. Took a nap in the afternoon. Benjamin had his best 2x4 this year so far. First one in 19:47, second in 20:04. Spasm in the last mile, had to slow down to 5:14. Apparently, focused massage of psoas and piriformis with the massage tool made quite a bit of a difference.
Leg 1: Distance2.480Time19:45.90Pace7:58.19ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time23:49.50Pace5:57.38ZoneThreshold Miles
Tempo run.
Leg 3: Distance3.520Time30:53.60Pace8:46.59ZoneEasy Miles
Part with Benjamin, part alone.
Leg 4: Distance2.000Time17:16.80Pace8:38.40ZoneEasy Miles
With Mary and Bella.
Leg 5: Distance0.250Time2:34.60Pace10:18.40ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25

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

Thu, Oct 13, 2022

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

Fast Running Friend Workout - 2022-10-13 09:33:27
Workout Totals: Distance12.250Time1:38:26.10Pace8:02.13
12 total. Was trying to get Stephen through a 2 mile tempo run at some respectable pace. He made it to 1 mile in 6:35, and really was out of it - we ran the next 0.25 in 1:54. So after 1.25 Matthew and I ran ahead and finished in 13:00. Joseph and William did a rabbit chase starting 1:30 behind. They ran together until the last 250 meters, then Joseph kicked trying to catch us and ran 68 for the last quarter with the total time of 11:32. William closed in 84 with the total time 11:50. Jacob did 5:20 pace to failure. He did 5:20,5:22,5:23, then ran 84 and stopped at 3.25. Benjamin did a mile pickup, do not remember how fast.
Leg 1: Distance0.980Time8:04.50Pace8:14.39ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time13:00.50Pace6:30.25ZoneMarathon Pace Miles
With Matthew, part with Stephen.
Leg 3: Distance7.020Time56:48.50Pace8:05.54ZoneEasy Miles
With Benjamin and Joseph, part with William, Stephen, and Matthew.
Leg 4: Distance0.250Time2:45.10Pace11:00.40ZoneEasy Miles
With Leigha.
Leg 5: Distance2.000Time17:47.50Pace8:53.75ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.25

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

Fri, Oct 14, 2022

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

Fast Running Friend Workout - 2022-10-14 09:13:54
Workout Totals: Distance12.250Time1:38:36.80Pace8:03.00
12 total. Easy runs, usual distances. Do not remember if Benjamin did a mile pickup.
Leg 1: Distance10.000Time1:18:33.20Pace7:51.32ZoneEasy Miles
With Joseph and Jacob, I think part with the younger kids.
Leg 2: Distance0.250Time2:41.00Pace10:44.00ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time17:22.60Pace8:41.30ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.25

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

Sat, Oct 15, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.15	0.00	7.00	0.00	16.15

Fast Running Friend Workout - 2022-10-15 09:30:17
Workout Totals: Distance16.150Time2:00:34.20Pace7:27.94
16 total. Did the 7 mile tempo down the canyon in 41:47 (5:50, 6:07, 6:01, 6:00, 5:55, 5:57, 5:57). Felt tired. Jacob and Benjamin rabbit-chased me, both caught me, but we designed the gaps accordingly with the idea that they catch me somewhere in the middle unless something goes terribly wrong for them. Jacob improved his time a bit - 39:53, but he only had 5:37 in the last mile. His slowest mile was 5:50. My formula converts this to 1:16:38 half at the TOU half course. Benjamin had a very good run. No spasms. Was a big sluggish in the first 4 miles, but then was able to shift gears in the last 3, I think he had 15:05 for the last 3 with the last mile in 4:57. Slowest mile was second in 5:23, it is a slow mile, plus he also fell asleep. According to my formula 35:32 -> 1:19:55 half, this gives him 1:09:03, fastest he has run this year so far. Another formula - last year he did 29:42 6 mile tempo (last 6 of 7) and this gave him 1:06:33 at the UVM half. If we are to take his last 6 in 30:50, this predicts 1:09:05 at the UVM half. If we are to take his best 6 from earlier runs (30:18), this gives us 1:07:53. However, this was done with a spasm resulting in a 5:13 last mile. Now we need to learn to run 7 miles at sub-5:00 with no spasms. Joseph paced William in a 2 mile tempo down the canyon in 11:56. Otherwise, kids ran easy. Bella struggled today, was able to run only 1 mile in 8:59. Mary, however, was on the move in the second mile and ran 7:57. Was able to take a short nap in the afternoon.
Leg 1: Distance4.230Time35:32.50Pace8:24.14ZoneEasy Miles
Warm-up.
Leg 2: Distance7.000Time41:47.60Pace5:58.23ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.920Time26:17.50Pace9:00.24ZoneEasy Miles
With Benjamin.
Leg 4: Distance2.000Time16:56.60Pace8:28.30ZoneEasy Miles
With Mary, part with Bella.

Joybees 1 Miles: 16.15

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

Sun, Oct 16, 2022

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

Day of rest. Went to church. Our ward, then the Russian-speaking branch.

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

Mon, Oct 17, 2022

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

Fast Running Friend Workout - 2022-10-17 08:31:27
Workout Totals: Distance12.250Time1:36:54.30Pace7:54.64
12 total. Easy runs, usual distances, except for Bella. She struggled today, was able to run only 1 mile in 9:30. Benjamin did a mile pickup in 4:58, felt tired.
Leg 1: Distance8.000Time1:02:42.30Pace7:50.29ZoneEasy Miles
With Benjamin and Jacob.
Leg 2: Distance2.000Time14:35.60Pace7:17.80ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time17:01.80Pace8:30.90ZoneEasy Miles
With Benjamin, Mary and Bella.
Leg 4: Distance0.250Time2:34.60Pace10:18.40ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25

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

Tue, Oct 18, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.19	0.00	0.00	0.12	12.31

Fast Running Friend Workout - 2022-10-18 09:16:41
Workout Totals: Distance12.311Time1:43:03.60Pace8:22.28
12 total, easy runs for everybody except for William and Benjamin. Benjamin paced William to a new mile PR on the track at Orem High- 5:34.0 (81, 82, 84, 84). William is starting to climb out of the hole he's been in for the last 4 years and regain the mental toughness he had when he was 10 and won the state XC championship.
Leg 1: Distance2.000Time16:57.70Pace8:28.85ZoneEasy Miles
With Bella and Benjamin.
Leg 2: Distance1.561Time14:05.70Pace9:01.77
Warm-up with Benjamin and William.
Split 1:Distance1.000Time8:58.90Pace8:58.90ZoneEasy Miles Cumilative:Distance1.000Time8:58.90Pace8:58.90
Split 2:Distance0.062Time0:19.90Pace5:20.97ZoneVO2 Max Miles Cumilative:Distance1.062Time9:18.80Pace8:46.18
Split 3:Distance0.187Time1:59.60Pace10:39.57ZoneEasy Miles Cumilative:Distance1.249Time11:18.40Pace9:03.15
Split 4:Distance0.062Time0:19.80Pace5:19.35ZoneVO2 Max Miles Cumilative:Distance1.311Time11:38.20Pace8:52.57
Split 5:Distance0.250Time2:27.50Pace9:50.00ZoneEasy Miles Cumilative:Distance1.561Time14:05.70Pace9:01.77

Leg 3: Distance6.500Time52:35.90Pace8:05.52ZoneEasy Miles
With Benjamin, part with William.
Leg 4: Distance2.000Time16:44.70Pace8:22.35ZoneEasy Miles
With Mary.
Leg 5: Distance0.250Time2:39.60Pace10:38.40ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.31

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

Wed, Oct 19, 2022

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

Fast Running Friend Workout - 2022-10-19 09:30:25
Workout Totals: Distance12.000Time1:36:07.50Pace8:00.62
12 total. Did a workout with Stephen, William, and Matthew. Matthew did 2x1 mile down the canyon with 0.5 recovery jog 5:54, 6:04. Better than last time. William helped pace. Stephen did the first 0.75 of the first interval in 4:27 (fell back a bit). Easy runs, usual distances for everybody else.
Leg 1: Distance2.000Time17:47.20Pace8:53.60ZoneEasy Miles
With Bella.
Leg 2: Distance0.980Time8:29.50Pace8:39.90ZoneEasy Miles
Warm-up.
Leg 3: Distance2.500Time17:04.80Pace6:49.92
Workout with William, and Matthew, part with Stephen.
Split 1:Distance1.000Time5:54.50Pace5:54.50ZoneThreshold Miles Cumilative:Distance1.000Time5:54.50Pace5:54.50
Split 2:Distance0.500Time5:05.40Pace10:10.80ZoneEasy Miles Cumilative:Distance1.500Time10:59.90Pace7:19.93
Split 3:Distance1.000Time6:04.90Pace6:04.90ZoneThreshold Miles Cumilative:Distance2.500Time17:04.80Pace6:49.92

Leg 4: Distance4.520Time35:21.50Pace7:49.36ZoneEasy Miles
Part with the kids, part alone back to the car.
Leg 5: Distance2.000Time17:24.50Pace8:42.25ZoneEasy Miles
With Benjamin and Mary.

Joybees 1 Miles: 12.00

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

Thu, Oct 20, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.25	0.00	4.00	0.00	12.25

Fast Running Friend Workout - 2022-10-20 09:34:41
Workout Totals: Distance12.250Time1:34:41.70Pace7:43.81
12 total. Did a 4 mile tempo run in 23:42 down the canyon being a rabbit for Benjamin. Joseph and Jacob ran with me up to about 2.4 when Benjamin caught us, then ran with him to failure, then best pace to the finish. Jacob lasted about 0.75, Joseph about a quarter, but then he kicked at the end in 69. So Jacob had 23:05, Joseph I think got around 23:25. Benjamin was sluggish today, did 20:26, 20:22, on the plus he sped up on the second interval, and did not get a spasm. Easy runs, usual distances, otherwise.
Leg 1: Distance2.480Time20:22.60Pace8:12.98ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time23:42.00Pace5:55.50ZoneThreshold Miles
Tempo run.
Leg 3: Distance3.520Time30:53.60Pace8:46.59ZoneEasy Miles
Cool-down/distance.
Leg 4: Distance0.250Time2:42.80Pace10:51.20ZoneEasy Miles
With Leigha.
Leg 5: Distance2.000Time17:00.70Pace8:30.35ZoneEasy Miles
With Mary.

Joybees 1 Miles: 12.25

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

Fri, Oct 21, 2022

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

Fast Running Friend Workout - 2022-10-21 09:44:03
Workout Totals: Distance12.000Time1:29:44.10Pace7:28.67
12 total. Easy runs, usual distances.
Leg 1: Distance10.000Time1:13:35.20Pace7:21.52ZoneEasy Miles
With Benjamin, first mile with Bella and William.
Leg 2: Distance2.000Time16:08.90Pace8:04.45ZoneEasy Miles
With Mary.

Joybees 1 Miles: 12.00

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

Sat, Oct 22, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.40	0.00	7.00	0.00	16.40

Fast Running Friend Workout - 2022-10-22 08:39:54
Workout Totals: Distance16.400Time2:06:04.60Pace7:41.26
16 total. Did a 7 mile tempo run down the canyon. We had serious headwind today. I ran 43:54, 6:16 average, around 15-20 seconds per mile slower for the effort. Benjamin got 37:52, 5:23 average, also around 15-20 seconds per mile slower. Chad made it to about 3.5 with me. Jacob did 4x1 mile down the canyon with long rest. 5:06, 5:16, 5:24, 5:18. Joseph paced Bonnie for 2 miles in 12:32. Otherwise, easy runs, usual distances. In the evening went to the activity in the Russian speaking branch. We started calling it "Russian speaking" among each other because we do not want it to be associated with the country of Russia in its current state. And here is why - an example. At the activity I met a woman from Hostomel who was there until March. What she told me had happened to her was consistent with other reports from that area. I am not a big fan of the US media, but what it reports concerning Russian atrocities is correct. If anybody doubts it, I can connect you with the eyewitnesses. If anything, our media leaves out the details that would offend sensitive minds. It also fails to properly capture the resilience and determination of the Ukrainian people. But it does report correct facts, do not doubt it.
Leg 1: Distance4.230Time34:47.50Pace8:13.50ZoneEasy Miles
Warm-up.
Leg 2: Distance7.000Time43:54.80Pace6:16.40ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.920Time27:32.10Pace9:25.79ZoneEasy Miles
To the car with Benjamin and Chad.
Leg 4: Distance2.000Time17:07.30Pace8:33.65ZoneEasy Miles
With Benjamin, Mary, and Bella.
Leg 5: Distance0.250Time2:42.90Pace10:51.60ZoneEasy Miles
With Bella and Leigha.

Joybees 1 Miles: 16.40

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

Sun, Oct 23, 2022

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

Day of rest. Went to church. Spoke in the English ward on the atonement, then taught a lesson in the Russian-speaking branch for the young men. A short nap in the afternoon.

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

Mon, Oct 24, 2022

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

Fast Running Friend Workout - 2022-10-24 09:49:22
Workout Totals: Distance12.000Time1:34:28.70Pace7:52.39
12 total. Easy pace for me. Jacob and Benjamin did a mile pickup in 4:49. Joseph did 0.5 in 2:26. Otherwise, easy pace.
Leg 1: Distance2.000Time17:04.10Pace8:32.05ZoneEasy Miles
With Mary, Bella, Benjamin, and William.
Leg 2: Distance10.000Time1:17:24.60Pace7:44.46ZoneEasy Miles
With Benjamin, Joseph, and Jacob.

Joybees 1 Miles: 12.00

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

Tue, Oct 25, 2022

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

Fast Running Friend Workout - 2022-10-25 09:42:55
Workout Totals: Distance12.000Time1:29:22.60Pace7:26.88
12 total. Did a 4 mile tempo being a rabbit for Benjamin. We had headwind today again, though not as much as on Saturday. So only maybe 10 seconds per mile. I ran 24:19. Jacob ran with me up to almost 2.5 when Benjamin caught us, then ran a bit less than a mile with him, and then jogged to the finish. Benjamin did 20:52, 21:19. Got a spasm in the last one, was running 6:00 pace at the end. It was colder today, and it rained. Maybe that contributed to the spasm.
Leg 1: Distance2.480Time20:17.50Pace8:10.93ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time24:19.90Pace6:04.98ZoneThreshold Miles
Tempo run.
Leg 3: Distance5.520Time44:45.20Pace8:06.45ZoneEasy Miles
Distance/cool-down.

Joybees 1 Miles: 12.00

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

Wed, Oct 26, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.12	12.37

Fast Running Friend Workout - 2022-10-26 09:02:29
Workout Totals: Distance12.374Time1:36:51.90Pace7:49.69
12 total. Easy runs, mostly. William, Matthew, Mary and Bella did a rabbit chase on the track. William ran 400 in 51, Matthew 55, Mary 200 in 44.6, and Bella 200 in 49.5 or so.
Leg 1: Distance7.000Time52:02.30Pace7:26.04ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance1.000Time8:38.40Pace8:38.40ZoneEasy Miles
With William, Stephen, Matthew, Mary, and Bella.
Leg 3: Distance0.124Time0:49.60Pace6:40.00
With Mary.
Split 1:Distance0.000Time0:05.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:05.00Pace0:00.00
Split 2:Distance0.124Time0:44.60Pace5:59.68ZoneVO2 Max Miles Cumilative:Distance0.124Time0:49.60Pace6:40.00

Leg 4: Distance1.000Time8:58.30Pace8:58.30ZoneEasy Miles
With Mary, Bella, William, Stephen, and Matthew.
Leg 5: Distance3.000Time23:42.80Pace7:54.27ZoneEasy Miles
With William, Joseph, and Jacob - if I remember right.
Leg 6: Distance0.250Time2:40.50Pace10:42.00ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.37

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

Thu, Oct 27, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.31	0.00	2.00	0.00	12.31

Fast Running Friend Workout - 2022-10-27 10:03:29
Workout Totals: Distance12.310Time1:38:50.50Pace8:01.76
12 total. Paced Matthew in 2x1 mile down the canyon with Benjamin and William. Matthew did 5:58, 5:55. I was happy about that. Stephen did the first mile. I was happy about that as well. Easy runs, usual distances otherwise.
Leg 1: Distance0.980Time8:12.80Pace8:22.86ZoneEasy Miles
Warm-up.
Leg 2: Distance2.500Time16:53.60Pace6:45.44
Matthew's workout.
Split 1:Distance1.000Time5:58.50Pace5:58.50ZoneThreshold Miles Cumilative:Distance1.000Time5:58.50Pace5:58.50
Split 2:Distance0.500Time5:00.00Pace10:00.00ZoneEasy Miles Cumilative:Distance1.500Time10:58.50Pace7:19.00
Split 3:Distance1.000Time5:55.10Pace5:55.10ZoneThreshold Miles Cumilative:Distance2.500Time16:53.60Pace6:45.44

Leg 3: Distance6.520Time52:40.60Pace8:04.75ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance2.060Time18:15.00Pace8:51.55
With Mary and Bella.
Split 1:Distance0.936Time8:21.60Pace8:55.90ZoneEasy Miles Cumilative:Distance0.936Time8:21.60Pace8:55.90
Split 2:Distance0.124Time0:53.80Pace7:13.87ZoneEasy Miles Cumilative:Distance1.060Time9:15.40Pace8:43.96
Split 3:Distance1.000Time8:59.60Pace8:59.60ZoneEasy Miles Cumilative:Distance2.060Time18:15.00Pace8:51.55

Leg 5: Distance0.250Time2:48.50Pace11:14.00ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.31

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

Fri, Oct 28, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	7.00	0.00	16.25

Fast Running Friend Workout - 2022-10-28 09:34:29
Workout Totals: Distance16.250Time1:57:12.70Pace7:12.78
16+ total. Did a 7 mile tempo run down the canyon playing a rabbit for Benjamin. This was his last workout as a single man. The wind was better today. I ran my fastest time. Splits 5:38, 6:03, 5:56, 5:56, 5:56, 5:58, 5:56. The form felt better. Possibly due to the new skiing machine exercise I started doing - pulling the cords with both hands while standing on one leg alternating left and right, as opposed to standing on both legs. All thing while paying a particular attention to achieving proper forward thrust - especially on the right side where I have a problem. Benjamin was running well up until 5 miles (25:28), but then he hit a really bad spasm, and ended up with 5:45 average for the last 2 miles, total time 36:58. He did the skiing machine exercise a couple of times as well over the last two days. So perhaps his form was also changed. We need to think about what happened and what to do about it. Jacob did 3x1 mile down the canyon 5:09, 5:00, 5:10 in the afternoon. By then there was significant headwind. Easy runs otherwise.
Leg 1: Distance4.230Time33:16.70Pace7:52.03ZoneEasy Miles
Warm-up.
Leg 2: Distance7.000Time41:23.70Pace5:54.81ZoneThreshold Miles
Tempo run.
Leg 3: Distance4.770Time40:04.80Pace8:24.15ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance0.250Time2:27.50Pace9:50.00ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 16.25

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

Sat, Oct 29, 2022

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

Fast Running Friend Workout - 2022-10-29 06:16:58
Workout Totals: Distance12.250Time1:30:19.80Pace7:22.43
12 total. Easy pace. Benjamin and Maddy got married. Busy day. Everybody got their distances in, though.
Leg 1: Distance12.000Time1:27:31.50Pace7:17.62ZoneEasy Miles
With Benjamin, Jacob, and Noah. Part with William.
Leg 2: Distance0.250Time2:48.30Pace11:13.20ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25

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

Sun, Oct 30, 2022

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

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

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

Mon, Oct 31, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.94	0.12	0.00	0.00	12.06

Fast Running Friend Workout - 2022-10-31 08:21:41
Workout Totals: Distance12.060Time1:35:33.30Pace7:55.40
12 total. Easy runs, usual distances for everybody. Mary and Bella did a 200 pickup on the track in the middle of their run. Mary 45, Bella 50.7. William had a sore throat, ran only 1 mile. Usual distances otherwise.
Leg 1: Distance8.000Time1:01:40.50Pace7:42.56ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance2.060Time18:15.20Pace8:51.65
With Mary, Bella, Stephen and Matthew.
Split 1:Distance0.936Time8:22.40Pace8:56.75ZoneEasy Miles Cumilative:Distance0.936Time8:22.40Pace8:56.75
Split 2:Distance0.124Time0:50.80Pace6:49.68ZoneMarathon Pace Miles Cumilative:Distance1.060Time9:13.20Pace8:41.89
Split 3:Distance1.000Time9:02.00Pace9:02.00ZoneEasy Miles Cumilative:Distance2.060Time18:15.20Pace8:51.65

Leg 3: Distance2.000Time15:37.60Pace7:48.80ZoneEasy Miles
With Joseph and Jacob.

Joybees 1 Miles: 12.06

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

Tue, Nov 01, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	0.00	3.00	13.25

Fast Running Friend Workout - 2022-11-01 10:04:45
Workout Totals: Distance13.250Time1:40:52.50Pace7:36.79
13 total. Did 2x1.5 down the canyon 8:31, 8:39 playing a rabbit for Jacob. He started 30 seconds back on each, and did 7:30, 7:49. Recovery was 0.5 jog. Easy runs, usual distances for everybody else.
Leg 1: Distance0.980Time8:09.80Pace8:19.80ZoneEasy Miles
Warm-up.
Leg 2: Distance3.500Time22:48.10Pace6:30.89
Workout.
Split 1:Distance1.500Time8:31.80Pace5:41.20ZoneVO2 Max Miles Cumilative:Distance1.500Time8:31.80Pace5:41.20
Split 2:Distance0.500Time5:36.40Pace11:12.80ZoneEasy Miles Cumilative:Distance2.000Time14:08.20Pace7:04.10
Split 3:Distance1.500Time8:39.90Pace5:46.60ZoneVO2 Max Miles Cumilative:Distance3.500Time22:48.10Pace6:30.89

Leg 3: Distance5.520Time43:32.20Pace7:53.22ZoneEasy Miles
Distance/cool-down with Jacob.
Leg 4: Distance0.250Time2:38.60Pace10:34.40ZoneEasy Miles
With Leigha.
Leg 5: Distance3.000Time23:43.80Pace7:54.60ZoneEasy Miles
With Joseph and William.

Joybees 1 Miles: 13.25

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

Wed, Nov 02, 2022

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

Fast Running Friend Workout - 2022-11-02 09:54:17
Workout Totals: Distance9.000Time1:12:24.00Pace8:02.67
12 total. Got really wet and cold. Easy runs, usual distances. Heroic effort for Mary and Bella in the rain. William had a sore throat, ran only 4 miles.
Leg 1: Distance4.000Time32:50.40Pace8:12.60ZoneEasy Miles
With Stephen, and Matthew.
Leg 2: Distance2.000Time17:43.20Pace8:51.60ZoneEasy Miles
With Mary and Bella, also William.
Leg 3: Distance3.000Time21:50.40Pace7:16.80ZoneEasy Miles
Alone.

Fast Running Friend Workout - 2022-11-02 20:37:00
Workout Totals: Distance3.250Time26:33.10Pace8:10.18

Leg 1: Distance0.250Time2:47.70Pace11:10.80ZoneEasy Miles
With Leigha.
Leg 2: Distance3.000Time23:45.40Pace7:55.13ZoneEasy Miles
With Jacob, part with Joseph and William.

Joybees 1 Miles: 12.25

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

Thu, Nov 03, 2022

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

Fast Running Friend Workout - 2022-11-03 09:52:00
Workout Totals: Distance12.250Time1:37:46.50Pace7:58.90
12 total.Easy pace. Usual distances. Do not remember if William was on reduced mileage today or not.
Leg 1: Distance4.000Time31:53.10Pace7:58.27ZoneEasy Miles
With Jacob, Stephen, and Matthew. Maybe William as well.
Leg 2: Distance2.000Time18:05.00Pace9:02.50ZoneEasy Miles
With Jacob, Mary and Bella.
Leg 3: Distance4.000Time29:44.10Pace7:26.02ZoneEasy Miles
With Jacob.
Leg 4: Distance0.250Time2:43.80Pace10:55.20ZoneEasy Miles
With Leiha.
Leg 5: Distance2.000Time15:20.50Pace7:40.25ZoneEasy Miles
Alone.

Joybees 1 Miles: 12.25

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

Fri, Nov 04, 2022

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

Fast Running Friend Workout - 2022-11-04 09:37:35
Workout Totals: Distance12.250Time1:35:10.20Pace7:46.14
12 total. Easy runs. Usual distances. William is back to full mileage. Mary and Bella had sore throats, reduced mileage.
Leg 1: Distance10.000Time1:14:24.20Pace7:26.42ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time9:04.20Pace9:04.20ZoneEasy Miles
With Matthew and Bella.
Leg 3: Distance1.000Time8:49.60Pace8:49.60ZoneEasy Miles
With Matthew and Mary.
Leg 4: Distance0.250Time2:52.20Pace11:28.80ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25

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

Sat, Nov 05, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.15	0.00	0.62	2.53	16.30

Fast Running Friend Workout - 2022-11-05 09:40:45
Workout Totals: Distance16.306Time2:08:44.60Pace7:53.73
16 total. Joseph and Jacob did 12, Bonnie 6, William 6, Matthew and Stephen 5, Mary 1, Bella 0.5. Bella sore throat has gotten bad enough that she could only run 0.5 today. Mary was fine mostly, but we had her run reduced mileage just in case. A bit less for Matthew and Stephen as well. Joseph and I paced Bonnie in 3x1000 with 200 recovery jog at the Orem High track. She got 3:42, 3:46, 3:49. Joseph joined Jacob half way through the last interval and ran 3:25. Jacob did 3:08, 3:23. Then I had him rest a bit longer and focus, and he ran 3:05. Jacob and I also did a mile pickup down the canyon in 5:44. William and I did a pickup on the hill at the end of our run in 56.9. Also I did a fast 100 during a stride in 16.2. Felt very awkward, like I was about to stumble and fall.
Leg 1: Distance1.561Time12:47.50Pace8:11.67
Warm-up, strides.
Split 1:Distance1.000Time8:01.80Pace8:01.80ZoneEasy Miles Cumilative:Distance1.000Time8:01.80Pace8:01.80
Split 2:Distance0.062Time0:17.70Pace4:45.48ZoneVO2 Max Miles Cumilative:Distance1.062Time8:19.50Pace7:50.34
Split 3:Distance0.187Time1:45.80Pace9:25.78ZoneEasy Miles Cumilative:Distance1.249Time10:05.30Pace8:04.63
Split 4:Distance0.062Time0:16.20Pace4:21.29ZoneVO2 Max Miles Cumilative:Distance1.311Time10:21.50Pace7:54.07
Split 5:Distance0.250Time2:26.00Pace9:44.00ZoneEasy Miles Cumilative:Distance1.561Time12:47.50Pace8:11.67

Leg 2: Distance2.125Time15:08.20Pace7:07.39
Paced Bonnie with Joseph.
Split 1:Distance0.625Time3:42.60Pace5:56.16ZoneVO2 Max Miles Cumilative:Distance0.625Time3:42.60Pace5:56.16
Split 2:Distance0.125Time1:39.90Pace13:19.20ZoneEasy Miles Cumilative:Distance0.750Time5:22.50Pace7:10.00
Split 3:Distance0.625Time3:46.60Pace6:02.56ZoneVO2 Max Miles Cumilative:Distance1.375Time9:09.10Pace6:39.35
Split 4:Distance0.125Time2:09.80Pace17:18.40ZoneEasy Miles Cumilative:Distance1.500Time11:18.90Pace7:32.60
Split 5:Distance0.625Time3:49.30Pace6:06.88ZoneThreshold Miles Cumilative:Distance2.125Time15:08.20Pace7:07.39

Leg 3: Distance2.370Time18:53.90Pace7:58.44ZoneEasy Miles
Distance with Jacob, Joseph, and Bonnie.
Leg 4: Distance0.250Time2:44.20Pace10:56.80ZoneEasy Miles
With Leigha.
Leg 5: Distance6.000Time47:12.10Pace7:52.02
With Jacob, part with Joseph.
Split 1:Distance3.050Time25:09.90Pace8:15.05ZoneEasy Miles Cumilative:Distance3.050Time25:09.90Pace8:15.05
Split 2:Distance1.000Time5:44.70Pace5:44.70ZoneVO2 Max Miles Cumilative:Distance4.050Time30:54.60Pace7:37.93
Split 3:Distance1.950Time16:17.50Pace8:21.28ZoneEasy Miles Cumilative:Distance6.000Time47:12.10Pace7:52.02

Leg 6: Distance1.000Time8:59.30Pace8:59.30ZoneEasy Miles
With William, Matthew, and Mary. Part with Stephen and Bella.
Leg 7: Distance3.000Time22:59.40Pace7:39.80
With William.
Split 1:Distance2.845Time22:02.50Pace7:44.85ZoneEasy Miles Cumilative:Distance2.845Time22:02.50Pace7:44.85
Split 2:Distance0.155Time0:56.90Pace6:07.10ZoneVO2 Max Miles Cumilative:Distance3.000Time22:59.40Pace7:39.80

Joybees 1 Miles: 16.31

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

Sun, Nov 06, 2022

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

Day of rest. Fast Sunday. Went to our ward, then the Russian-speaking branch. Met two sisters there - Sister Willis and Sister Wilson. I told them in our mission we had Elder Burger and Elder King. As a funny coincidence, at some point in their mission (Temple Square), they had Sister Burger and Sister King as well.

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

Mon, Nov 07, 2022

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

Fast Running Friend Workout - 2022-11-07 09:33:34
Workout Totals: Distance12.000Time1:38:18.80Pace8:11.57
12 total. Did a mile pickup with William in 5:50 down the canyon. Benjamin did 12 today, the same mile in 5:00. Easy runs, usual distances for everybody except Bella and Mary - they are still recovering from a cold and did 1 mile. Leigha did not run today due to falling asleep early. I think she had a cold as well, which is making her extra tired.
Leg 1: Distance4.000Time33:35.70Pace8:23.93ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2: Distance6.000Time47:43.30Pace7:57.22
With William and Benjamin.
Split 1:Distance3.050Time25:00.80Pace8:12.07ZoneEasy Miles Cumilative:Distance3.050Time25:00.80Pace8:12.07
Split 2:Distance1.000Time5:50.60Pace5:50.60ZoneEasy Miles Cumilative:Distance4.050Time30:51.40Pace7:37.14
Split 3:Distance1.950Time16:51.90Pace8:38.92ZoneEasy Miles Cumilative:Distance6.000Time47:43.30Pace7:57.22

Leg 3: Distance1.000Time9:14.80Pace9:14.80ZoneEasy Miles
With Jacob, Mary, and Bella.
Leg 4: Distance1.000Time7:45.00Pace7:45.00ZoneEasy Miles
With Jacob.

Joybees 1 Miles: 12.00

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

Tue, Nov 08, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.06	0.00	4.00	0.00	12.06

Fast Running Friend Workout - 2022-11-08 14:41:55
Workout Totals: Distance12.060Time1:39:07.60Pace8:13.17
12 total. Did a 4 mile tempo down the canyon playing a rabbit for Benjamin. It was windy and wet, for some reason it makes it harder than it ought to. I ran 24:53, Benjamin got 21:28. The gaps were right, we were just both slow. Jacob did 3x1000 on the track with 200 recovery in 3:10 each - in spite of the wind. Easy runs, usual distances for the other kids except Leigha who was again too tired to run.
Leg 1: Distance2.480Time25:00.00Pace10:04.84ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time24:53.00Pace6:13.25ZoneThreshold Miles
Tempo run.
Leg 3: Distance3.520Time30:00.00Pace8:31.36ZoneEasy Miles
Cool-down/distance.
Leg 4: Distance2.060Time19:14.60Pace9:20.49ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.06

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

Wed, Nov 09, 2022

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

Fast Running Friend Workout - 2022-11-09 09:48:55
Workout Totals: Distance12.312Time1:40:12.70Pace8:08.36
12 total. Easy pace, mostly usual distances. Joseph and William are feeling a bit of a cold, on reduced mileage - 6 for Joseph, 4 for William.
Leg 1: Distance0.250Time2:49.70Pace11:18.80ZoneEasy Miles
With Leigha.
Leg 2: Distance6.000Time47:27.60Pace7:54.60ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.062Time17:59.60Pace8:43.57
With Mary, Bella, William, Stephen, and Benjamin.
Split 1:Distance0.938Time8:28.20Pace9:01.79ZoneEasy Miles Cumilative:Distance0.938Time8:28.20Pace9:01.79
Split 2:Distance0.124Time0:56.90Pace7:38.87ZoneEasy Miles Cumilative:Distance1.062Time9:25.10Pace8:52.11
Split 3:Distance1.000Time8:34.50Pace8:34.50ZoneEasy Miles Cumilative:Distance2.062Time17:59.60Pace8:43.57

Leg 4: Distance2.000Time16:14.10Pace8:07.05ZoneEasy Miles
Same group without Mary and Bella.
Leg 5: Distance2.000Time15:41.70Pace7:50.85ZoneEasy Miles
Part with Joseph, part alone.

Joybees 1 Miles: 12.31

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

Thu, Nov 10, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.31	0.00	2.00	0.00	12.31

Fast Running Friend Workout - 2022-11-10 10:13:08
Workout Totals: Distance12.310Time1:42:41.80Pace8:20.55
12 total. Did 2 miles down the canyon in 11:44. Jacob paced me. Wanted to do 2x2 but felt tightness in the hamstring and decided to play it on the safe side. Benjamin did 2x2 10:05, 9:51. We had some snow on the road, so we had to look around to find a good 2 mile stretch. Easy pace, tapering for the state championship for the boys.
Leg 1: Distance1.230Time10:27.50Pace8:30.16ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:44.40Pace5:52.20ZoneThreshold Miles
Paced by Jacob, rabbit for Benjamin.
Leg 3: Distance3.500Time30:02.00Pace8:34.86ZoneEasy Miles
With Jacob, part with Benjamin.
Leg 4: Distance3.270Time29:03.80Pace8:53.27ZoneEasy Miles
With Benjamin.
Leg 5: Distance2.060Time18:38.10Pace9:02.77ZoneEasy Miles
With Mary and Bella.
Leg 6: Distance0.250Time2:46.00Pace11:04.00ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.31

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

Fri, Nov 11, 2022

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

Fast Running Friend Workout - 2022-11-11 10:05:34
Workout Totals: Distance12.310Time1:40:25.70Pace8:09.50
12 total. Benjamin did a mile pickup in 4:55. Otherwise, easy runs, kids tapering for the state championship.
Leg 1: Distance3.000Time23:53.10Pace7:57.70ZoneEasy Miles
With William.
Leg 2: Distance7.000Time55:39.70Pace7:57.10ZoneEasy Miles
Part with Benjamin, part alone.
Leg 3: Distance0.250Time2:40.50Pace10:42.00ZoneEasy Miles
With Leigha.
Leg 4: Distance2.060Time18:12.40Pace8:50.29ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.31

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

Sat, Nov 12, 2022

Race: USATF Utah XC Championship 5K (3.107 Miles) 00:19:29, Place overall: 10

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	3.11	16.11

Fast Running Friend Workout - 2022-11-12 09:16:12
Workout Totals: Distance16.107Time2:03:44.50Pace7:40.95
Utah USATF XC championship 5 K, 19:29.0, 10th place in the open division. Children: 5K Benjamin 16:43.4 (1st open) Jacob 17:29.2 (3rd 15-18) Joseph 18:04.0 (4th 15-18) Bonnie 21:33.0 (1st 15-18) 4 K William 15:35.0 (16th 13-14) 3K Matthew 11:59.4 (2nd 9-10) Stephen 13:40.8 (32nd 11-12) 2K: Mary 9:24.7 (4th 8 and under) Bella 10:15.5 (7th 8 and under) Benjamin and I got 16 miles in. I think Joseph and Jacob got some decent mileage as well, not sure how much. Matthew finally finished ahead of his "girlfriend" Oaklie. We have a joke, mostly promoted by Dad, that if a girl beats you, she is now your girlfriend. The course was accurate, Teren wheeled it. Overall, I am happy with the results. Some kids could have done better, but even those, considering their recent struggles did quite well. Matthew looked like he still could use more iron. William had better attitude, but he is still struggling. Stephen had some muscle pain again, probably as a result of anxiety, but at least he was running 7:20 per mile instead of 8:00 or slower. Mary and Bella were not used to racing on grass, but still ran respectably. Benjamin got through the run without a spasm. What is interesting is that he averaged 5:22 on grass today on a flat course. On Tuesday he did a 4 mile tempo averaging the same pace DOWN the canyon. For another data point, I averaged 6:17 on the same course, and on Tuesday I averaged 6:13, not a big difference. There is something really strange about the head winds and the cloudy weather in the canyon. For some reason even running downhill we slow down to a loop cross country course pace! I was happy with my time today as it was faster than what I ran in Winter Series last year, and only 8 seconds slower than Murray Fun Days. Jacob had a very good result. He was close to his flat 5 K PR on the roads. Joseph also had a good result for what he was showing in the workouts. Lately he has been struggling with knee and muscle pain, and had not been able to complete many of his workouts.
Leg 1: Distance1.500Time12:11.50Pace8:07.67ZoneEasy Miles
Warm-up.
Leg 2: Distance3.107Time19:29.30Pace6:16.34ZoneVO2 Max Miles
Race.
Leg 3: Distance11.500Time1:32:03.70Pace8:00.32ZoneEasy Miles
Distance after the race.

Joybees 1 Miles: 16.11

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

Comments

From Glory in the long run on Mon, Feb 27, 2023 at 09:28:40 from 65.130.45.220

Always great to see your detailed reports. Thanks Sasha. Your family is a testament to hard work.

From Tom K on Mon, Feb 27, 2023 at 12:13:25 from 47.205.81.129

Congratulations on your family's success. I really like your "if a girl beats you, she is now your girlfriend" rule! I'm totally stealing that concept from you!

Sun, Nov 13, 2022

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

Day of rest. Went to church. Our ward, then the Russian-speaking branch.

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

Mon, Nov 14, 2022

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

Fast Running Friend Workout - 2022-11-14 09:17:33
Workout Totals: Distance12.250Time1:38:56.80Pace8:04.64
12 total. Easy runs. Mostly usual distances. William had a stomach bug of some kind, ran only 2 miles.
Leg 1: Distance4.000Time31:45.40Pace7:56.35ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance6.000Time47:00.30Pace7:50.05ZoneEasy Miles
Part with William, part alone.
Leg 3: Distance0.250Time2:40.10Pace10:40.40ZoneEasy Miles
With Leigha.
Leg 4: Distance2.000Time17:31.00Pace8:45.50ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.25

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

Tue, Nov 15, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.25	0.00	4.00	0.00	12.25

Fast Running Friend Workout - 2022-11-15 10:10:13
Workout Totals: Distance12.250Time1:35:11.00Pace7:46.20
12 total. Did a 4 mile tempo down the canyon in 23:58. Played a rabbit for Jacob and Benjamin. Benjamin did 2x4 20:49, 20:44. On the first one he hit a really bad spasm with the closing quarter in 91. But he went ahead and did the second interval nevertheless. There was headwind by then, but this time he did it without a spasm closing with 5:07 mile. This was a very interesting result that nevertheless goes with his half-marathon experiences when he magically recovers from the spasm and starts running a normal race pace. Easy runs, usual distances for everybody except William. I think he did only 4.
Leg 1: Distance0.980Time9:08.40Pace9:19.59ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time23:58.70Pace5:59.68ZoneThreshold Miles
Tempo run.
Leg 3: Distance5.020Time41:42.00Pace8:18.41ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance2.000Time17:47.50Pace8:53.75ZoneEasy Miles
With Mary and Bella.
Leg 5: Distance0.250Time2:34.40Pace10:17.60ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25

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

Wed, Nov 16, 2022

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

Fast Running Friend Workout - 2022-11-16 10:04:53
Workout Totals: Distance12.250Time1:35:20.60Pace7:46.99
12 total. Easy runs, usual distances. I think maybe a bit less for William.
Leg 1: Distance4.000Time31:52.10Pace7:58.02ZoneEasy Miles
With Stephen and Matthew. I think we had William as well.
Leg 2: Distance6.000Time43:55.00Pace7:19.17ZoneEasy Miles
I think I ran this alone.
Leg 3: Distance0.250Time2:33.00Pace10:12.00ZoneEasy Miles
With Leigha.
Leg 4: Distance2.000Time17:00.50Pace8:30.25ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.25

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

Thu, Nov 17, 2022

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

Fast Running Friend Workout - 2022-11-17 11:28:04
Workout Totals: Distance12.250Time1:35:51.90Pace7:49.54
12 total. Did a 2 mile tempo down the canyon in 11:49. Played a rabbit for Benjamin. He did 2 miles in 9:52. Jacob did 2 miles down the canyon in 10:28 in the middle of 8. Otherwises, easy runs, usual distances.
Leg 1: Distance10.000Time1:15:39.50Pace7:33.95
With Benjamin.
Split 1:Distance4.050Time32:20.50Pace7:59.14ZoneEasy Miles Cumilative:Distance4.050Time32:20.50Pace7:59.14
Split 2:Distance2.000Time11:49.00Pace5:54.50ZoneThreshold Miles Cumilative:Distance6.050Time44:09.50Pace7:17.93
Split 3:Distance3.950Time31:30.00Pace7:58.48ZoneEasy Miles Cumilative:Distance10.000Time1:15:39.50Pace7:33.95

Leg 2: Distance0.250Time2:39.70Pace10:38.80ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time17:32.70Pace8:46.35ZoneEasy Miles
With Mary and Bella. I think we had Jacob as well.

Joybees 1 Miles: 12.25

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

Fri, Nov 18, 2022

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

Fast Running Friend Workout - 2022-11-18 09:04:28
Workout Totals: Distance12.250Time1:40:42.20Pace8:13.24
12 total. Easy pace. Usual distances, except for Mary, who hurt her toe and could only run 1 mile. Benjamin did a mile pickup.
Leg 1: Distance4.000Time31:34.70Pace7:53.68ZoneEasy Miles
With Benjamin,Stephen and Matthew.
Leg 2: Distance6.000Time47:39.20Pace7:56.53ZoneEasy Miles
With William and Benjamin.
Leg 3: Distance0.250Time2:40.40Pace10:41.60ZoneEasy Miles
With Leigha.
Leg 4: Distance2.000Time18:47.90Pace9:23.95ZoneEasy Miles
With Bella, part with Mary.

Joybees 1 Miles: 12.25

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

Sat, Nov 19, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	3.00	0.00	16.00

Fast Running Friend Workout - 2022-11-19 08:36:53
Workout Totals: Distance16.000Time2:02:41.60Pace7:40.10
16 total. Did a 3 mile tempo down the canyon in 17:37 (5:58, 5:56, 5:45). Joseph ran with me and kicked faster in the last 0.25, got 17:27. Chad fell back around 1.75 and finished a bit under 18:00. Benjamin and Jacob rabbit-chased us with a 1:30 handicap. Benjamin ended up with 14:37 (4:54, 4:53, 4:50). Jacob was tricked into a PR. He ran the first mile with Benjamin, then fell back a bit, but caught up to us before we got to 1.5. Then he ran with us to 2 miles, recovered, and then kicked in 5:07 achieving a PR of 15:29 (4:54, 5:28, 5:07). I had Matthew, Stephen, and William run only 4 at an easy pace to reduce the chance of getting sick. Mary hurt her toe, could only run 1 mile. Bella did 2. Leigha fell asleep early, did not run.
Leg 1: Distance7.000Time52:10.40Pace7:27.20ZoneEasy Miles
With Chad, part with Joseph and Jacob.
Leg 2: Distance0.480Time4:11.50Pace8:43.96ZoneEasy Miles
With Benjamin, Chad, Joseph, and Jacob - warm-up.
Leg 3: Distance3.000Time17:37.20Pace5:52.40ZoneThreshold Miles
Tempo run.
Leg 4: Distance3.520Time29:11.80Pace8:17.67ZoneEasy Miles
Cool-down/distance.
Leg 5: Distance2.000Time19:30.70Pace9:45.35ZoneEasy Miles
With Bella, part with Mary.

Joybees 1 Miles: 16.00

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

Sun, Nov 20, 2022

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

Day of rest. Went to church as usual, our ward, then the Russian-speaking branch.

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

Mon, Nov 21, 2022

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

Fast Running Friend Workout - 2022-11-21 09:34:19
Workout Totals: Distance12.000Time1:35:45.50Pace7:58.79
12 total, easy runs, usual distances.
Leg 1: Distance4.000Time31:21.40Pace7:50.35ZoneEasy Miles
With Benjamin, Joseph, Jacob, William, Stephen, and Matthew - if I remember right.
Leg 2: Distance6.000Time47:02.10Pace7:50.35ZoneEasy Miles
With Benjamin, Joseph, and Jacob.
Leg 3: Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 4: Distance2.000Time17:22.00Pace8:41.00ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.00

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

Tue, Nov 22, 2022

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

Fast Running Friend Workout - 2022-11-22 10:01:24
Workout Totals: Distance12.346Time1:38:57.20Pace8:00.90
12 total. Did a 2 mile tempo down the canyon in 11:42 with Jacob. Benjamin rabbit chased us and ran 9:55. Easy runs for everybody else.
Leg 1: Distance1.000Time9:00.60Pace9:00.60ZoneEasy Miles
With Benjamin, Jacob, William, Stephen, Matthew and Maddy.
Leg 2: Distance9.000Time1:10:21.80Pace7:49.09
With Benjamin and Jacob. Part with the other kids.
Split 1:Distance4.550Time39:19.30Pace8:38.53ZoneEasy Miles Cumilative:Distance4.550Time39:19.30Pace8:38.53
Split 2:Distance2.000Time11:42.90Pace5:51.45ZoneThreshold Miles Cumilative:Distance6.550Time51:02.20Pace7:47.51
Split 3:Distance2.450Time19:19.60Pace7:53.31ZoneEasy Miles Cumilative:Distance9.000Time1:10:21.80Pace7:49.09

Leg 3: Distance0.346Time2:46.00Pace7:59.77ZoneEasy Miles
Leg 4: Distance1.000Time9:27.10Pace9:27.10ZoneEasy Miles
With Mary and Bella.
Leg 5: Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 6: Distance1.000Time7:21.70Pace7:21.70ZoneEasy Miles
With Mary.

Joybees 1 Miles: 12.35

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

Wed, Nov 23, 2022

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

Fast Running Friend Workout - 2022-11-23 08:17:08
Workout Totals: Distance11.250Time1:29:15.70Pace7:56.06
11 total. Easy pace, kids tapering.
Leg 1: Distance8.000Time1:01:50.00Pace7:43.75ZoneEasy Miles
With Benjamin. I think we had other kids for part of it as well.
Leg 2: Distance2.000Time15:45.80Pace7:52.90ZoneEasy Miles
With Benjamin. Maybe with Stephen and Matthew.
Leg 3: Distance1.000Time8:53.10Pace8:53.10ZoneEasy Miles
With Mary and Bella.
Leg 4: Distance0.250Time2:46.80Pace11:07.20ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 11.25

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

Thu, Nov 24, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.91	0.00	0.00	0.00	13.91

Fast Running Friend Workout - 2022-11-24 07:14:52
Workout Totals: Distance13.912Time1:44:36.90Pace7:31.19
Earn Your Turkey 3.95 Miles, 23:52, 26th overall, 1st in 45-49, turkey. Our results: Benjamin 20:27 (6th, 2nd in 19-24) Jacob 21:55 (12th, 2nd in 15-18) Joseph 22:35 (16th, 4th in 15-18) Dad 23:52 (26th, 1st 45-49, turkey) William 25:59 (42nd, 3rd in 12-14) Bonnie 26:04 (9th woman, 2nd in 15-18) Nate 28:42 (55th, 14th in 19-24) Jenny 30:47 (for some reason not in the official results) Sarah 36:50 (65th woman, 3rd in 45-49) Maddy 45:48 (122nd woman, 20th in 19-24) 1 mile (really 0.97) Matthew 5:55 (1st in 9-10) Stephen 6:03 (2nd in 11-12) 800 meters: Mary 3:23 (1st in 7-8) Bella 3:36 (1st in 5-6) 400 meters: Leigha 2:20 (1st in 3-4) This year's race featured the presence of the 2016 1500 meter Olympic Champion Matt Centrowitz. Interestingly enough, he did not win the race. I believe he and Mike Ottesen did a friendly tempo run of sorts, and finished together in 19:34, but Mike's chip ended up registering about 0.1 earlier. Third place went to Payton Riggs with 19:46, Brian Schultz 19:50, and Dustin Bybee 20:02. Then Benjamin with 20:27. I did not think I had another sub-24:00 in me, but I was happy to find it. Benjamin got confused about when the race was supposed to start, and got there 10 minutes prior, so no proper warm-up. When the temperature is around 30F, you pay for it in particular, and he did. Still 20:27 is a decent result, and on the plus he did not get a spasm. Sarah is starting to struggle more with the race effort when she does not get enough sleep. She had a hard time pushing herself today. But still averaged close to 9:00. Maddy ran her first race. She was really worried about being able to run the full distance, but her preparation paid off and she was able to do it at sub-12:00 average. Joseph had a decent race, course PR. Big improvement from last year in spite of his challenges with irregular heart beat and muscle pain. Jacob cracked 22:00 for the first time on this course. His endurance is still lagging, though. With his 3 mile speed he should be running this course in a low 21:00 or maybe even a bit under. William goofed off today running barely fast enough to beat Bonnie. As a result Maya Bybee earned the status of his running girlfriend :-) Stephen put in a lot of effort during the race, but his lack of preparation in training prevented from winning just it did last year. He was disappointed. Hopefully he will remember and try harder over the next year. Matthew did not have any serious challengers, and once he had a commanding lead he let his focus slip. He still won but I believe he had another gear that he could have found had he dug deep. Mary and Bella ran in separate heats, and both achieved decisive wins. I was not sure if Leigha would win her race, but the field was not as strong as it used to be, so she won fairly decisively as well.
Leg 1: Distance1.663Time13:18.30Pace8:00.04ZoneEasy Miles
Warm-up.
Leg 2: Distance6.400Time45:59.50Pace7:11.17
My race + pacing Sarah + pacing Maddy.
Split 1:Distance4.000Time23:53.20Pace5:58.30ZoneEasy Miles Cumilative:Distance4.000Time23:53.20Pace5:58.30
Split 2:Distance1.500Time13:11.50Pace8:47.67ZoneEasy Miles Cumilative:Distance5.500Time37:04.70Pace6:44.49
Split 3:Distance0.900Time8:54.80Pace9:54.22ZoneEasy Miles Cumilative:Distance6.400Time45:59.50Pace7:11.17

Leg 3: Distance0.085Time0:40.60Pace7:57.65ZoneEasy Miles
Jogging around.
Leg 4: Distance0.248Time2:21.80Pace9:31.77ZoneEasy Miles
Leigha's race.
Leg 5: Distance0.498Time3:36.20Pace7:14.14ZoneEasy Miles
Bella's race.
Leg 6: Distance0.498Time3:23.70Pace6:49.04ZoneEasy Miles
Mary's race.
Leg 7: Distance0.970Time6:03.50Pace6:14.74ZoneEasy Miles
Stephen's race.
Leg 8: Distance1.000Time8:50.30Pace8:50.30ZoneEasy Miles
Cool-down.
Leg 9: Distance2.550Time20:23.00Pace7:59.61ZoneEasy Miles
To the house.

Joybees 1 Miles: 13.91

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

Fri, Nov 25, 2022

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

Fast Running Friend Workout - 2022-11-25 10:05:00
Workout Totals: Distance12.370Time1:43:01.10Pace8:19.68
12 total. Easy runs, usual distances.
Leg 1: Distance0.250Time2:42.90Pace10:51.60ZoneEasy Miles
With Leigha.
Leg 2: Distance2.000Time19:37.30Pace9:48.65ZoneEasy Miles
With Benjamin, Maddy, and I think almost everybody else.
Leg 3: Distance10.120Time1:20:40.90Pace7:58.35ZoneEasy Miles
With Benjamin, part with the boys.

Joybees 1 Miles: 12.37

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

Sat, Nov 26, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	6.00	0.00	16.25

Fast Running Friend Workout - 2022-11-26 09:56:42
Workout Totals: Distance16.250Time2:05:24.50Pace7:43.05
16 total. Did 2+4. First paced Matthew to a new 2 mile down the canyon PR of 11:58. He started out in 6:04, but then with about 0.75 to go William caught him in the rabbit chase, and he started fighting back. He fought so hard that William gapped him by only 7 seconds from that point. So Matthew closed with 5:54 last mile, and the 0.75 in 4:23. William got a PR as well - 11:21 (5:45, 5:36). Bonnie also got a PR - 11:39 (5:45, 5:54). Joseph paced William, and Jacob paced Bonnie. Stephen did the first 0.75 with me and Matthew. Then Jacob and I ran 4 miles in 23:59 playing a rabbit for Benjamin. By then we had some headwind. Joseph ran the last 2 miles with us. Benjamin did 2x4 20:54, 20:59. Bella was sick, ran only 1 mile. Mary hurt her toe and could not run. Leigha did her usual 0.25.
Leg 1: Distance0.980Time8:20.70Pace8:30.92ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:58.40Pace5:59.20ZoneThreshold Miles
Pacing Matthew.
Leg 3: Distance5.000Time42:48.90Pace8:33.78ZoneEasy Miles
Distance.
Leg 4: Distance4.000Time23:59.90Pace5:59.98ZoneThreshold Miles
With Jacob, part with Joseph as a rabbit for Benjamin.
Leg 5: Distance3.020Time26:15.20Pace8:41.59ZoneEasy Miles
Cool-down/distance.
Leg 6: Distance1.000Time9:09.80Pace9:09.80ZoneEasy Miles
With Bella.
Leg 7: Distance0.250Time2:51.60Pace11:26.40ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 16.25

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

Sun, Nov 27, 2022

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

Day of rest. Went to church as usual. Our ward, then the Russian-speaking branch.

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

Mon, Nov 28, 2022

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

Fast Running Friend Workout - 2022-11-28 08:18:42
Workout Totals: Distance12.250Time1:38:05.10Pace8:00.42
12 total. Easy runs, usual distances. Benjamin did a mile pickup in 4:54.
Leg 1: Distance2.000Time16:07.80Pace8:03.90ZoneEasy Miles
With Jacob.
Leg 2: Distance6.000Time46:24.30Pace7:44.05ZoneEasy Miles
With Benjamin and Jacob. I think we had William.
Leg 3: Distance2.000Time15:49.80Pace7:54.90ZoneEasy Miles
With Benjamin, part with Stephen and Matthew.
Leg 4: Distance0.500Time5:10.10Pace10:20.20ZoneEasy Miles
With Jacob, Mary and Bella.
Leg 5: Distance1.500Time11:43.80Pace7:49.20ZoneEasy Miles
With Jacob.
Leg 6: Distance0.250Time2:49.30Pace11:17.20ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25

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

Tue, Nov 29, 2022

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

Fast Running Friend Workout - 2022-11-29 09:37:39
Workout Totals: Distance12.250Time1:44:37.10Pace8:32.42
Sarah and I celebrated our 26th wedding anniversary today. We followed our tradition and went to the Provo Temple performing the sealings. Running-wise 12 total. Snow today. Easy runs, mostly usual distances. Mary and Bella are still recovering, did only 1 mile.
Leg 1: Distance4.000Time33:08.20Pace8:17.05ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2: Distance6.000Time51:48.60Pace8:38.10ZoneEasy Miles
With Benjamin and William.
Leg 3: Distance0.250Time2:33.80Pace10:15.20ZoneEasy Miles
With Sarah and Leigha.
Leg 4: Distance1.000Time9:17.10Pace9:17.10ZoneEasy Miles
With Mary, Bella, and Jacob.
Leg 5: Distance1.000Time7:49.40Pace7:49.40ZoneEasy Miles
With Jacob.

Joybees 1 Miles: 12.25

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

Wed, Nov 30, 2022

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

Fast Running Friend Workout - 2022-11-30 14:30:31
Workout Totals: Distance12.250Time1:38:08.60Pace8:00.70
12 total. Easy runs, usual distances mostly, Mary and Bella did only 1 mile. I think Benjamin did a mile pickup a bit sub-5:00.
Leg 1: Distance4.000Time31:48.80Pace7:57.20ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2: Distance6.000Time46:54.90Pace7:49.15ZoneEasy Miles
With Benjamin and William.
Leg 3: Distance0.250Time2:31.60Pace10:06.40ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time9:12.80Pace9:12.80ZoneEasy Miles
With Jacob, Mary and Bella.
Leg 5: Distance1.000Time7:40.50Pace7:40.50ZoneEasy Miles
With Jacob.

Madctoc Clogs Miles: 12.25

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

Thu, Dec 01, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	6.00	0.00	15.25

Fast Running Friend Workout - 2022-12-01 10:07:36
Workout Totals: Distance15.250Time2:00:29.60Pace7:54.07
15 total. Did 3x2 down the canyon 11:54, 11:51, 11:42. On the first one tried to pace William, but he did not have it today, ran only 1 mile. In parallel, played a rabbit for Benjamin and Jacob. Benjamin got 9:57, Jacob 10:01. On the second one Jacob paced me (11:51). On the last one, ran alone (11:42). Benjamin did 4x2 9:57, 9:56, 9:54, 9:58. Jacob did one interval with Benjamin in 10:01, almost a PR, and then one more pacing me. Otherwise, easy runs, usual distances.
Leg 1: Distance0.980Time8:22.50Pace8:32.76ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:54.50Pace5:57.25ZoneThreshold Miles
First interval, part with William.
Leg 3: Distance1.000Time9:56.10Pace9:56.10ZoneEasy Miles
Recovery.
Leg 4: Distance2.000Time11:51.80Pace5:55.90ZoneThreshold Miles
Second interval. With Jacob.
Leg 5: Distance2.000Time18:44.80Pace9:22.40ZoneEasy Miles
Recovery.
Leg 6: Distance2.000Time11:42.70Pace5:51.35ZoneThreshold Miles
Last interval.
Leg 7: Distance3.020Time27:22.00Pace9:03.71ZoneEasy Miles
Cool-down, part with Benjamin.
Leg 8: Distance0.250Time2:37.60Pace10:30.40ZoneEasy Miles
With Leigha.
Leg 9: Distance2.000Time17:57.60Pace8:58.80ZoneEasy Miles
With Mary and Bella, part with Jenny and Nate.

Madctoc Clogs Miles: 15.25

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

Fri, Dec 02, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.28	0.00	0.00	0.00	12.28

Fast Running Friend Workout - 2022-12-02 09:37:42
Workout Totals: Distance12.280Time1:41:06.10Pace8:13.98
12 total. Easy runs, usual distances.
Leg 1: Distance10.000Time1:19:46.60Pace7:58.66ZoneEasy Miles
With Benjamin. I think part with other kids.
Leg 2: Distance2.000Time18:24.00Pace9:12.00ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance0.280Time2:55.50Pace10:26.79ZoneEasy Miles
With Leigha.

Madctoc Clogs Miles: 12.28

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

Sat, Dec 03, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.32	0.00	3.00	0.00	16.32

Fast Running Friend Workout - 2022-12-03 09:15:02
Workout Totals: Distance16.320Time2:11:16.40Pace8:02.62
16 total. Paced Bonnie in a 3 mile rabbit chase down the canyon. We ran 18:12 (6:02, 6:06, 6:04). It was slippery, we lost a few seconds here and there, but you could still run at a good pace. This is a major breakthrough for Bonnie. Shows she is capable of a sub-19:00 5K at sea level. Benjamin froze and could only run 15:25. He finally got going sort of in the last mile running it in 5:03. Jacob ran a PR of 15:28 staying with Benjamin until 0.75 to go. Joseph ran 16:58. Maddy ran a 2 mile PR of 19:06. Splits 9:29, 9:37. Easy runs, usual Saturday distances for everybody else.
Leg 1: Distance2.000Time19:06.70Pace9:33.35ZoneEasy Miles
With Benjamin, Maddy, Bonnie, Matthew, Jacob, and Stephen - I think.
Leg 2: Distance0.650Time5:40.50Pace8:43.85ZoneEasy Miles
Warm-up or rather more like pre-cool in the canyon before the workout.
Leg 3: Distance3.000Time18:12.90Pace6:04.30ZoneThreshold Miles
Pacing Bonnie.
Leg 4: Distance2.670Time22:41.70Pace8:30.00ZoneEasy Miles
Back to the car.
Leg 5: Distance4.000Time31:56.40Pace7:59.10ZoneEasy Miles
With Benjamin, Jacob, William, Stephen, and Matthew. Part with Joseph.
Leg 6: Distance2.000Time15:49.50Pace7:54.75ZoneEasy Miles
With Benjamin and William.
Leg 7: Distance2.000Time17:48.70Pace8:54.35ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 16.32

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

Sun, Dec 04, 2022

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

Day of rest. Fast Sunday. Went to our English ward, then the Russian-speaking branch as usual.

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

Mon, Dec 05, 2022

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

Fast Running Friend Workout - 2022-12-05 09:11:16
Workout Totals: Distance12.000Time1:36:05.80Pace8:00.48
12 total. Jacob did something with his toe, and could only run 3 miles at 9:00 pace. Otherwise, easy runs, usual distances. Benjamin did his mile pickup I think in 4:54.
Leg 1: Distance4.000Time31:54.10Pace7:58.52ZoneEasy Miles
With Benjamin and Matthew, part with Stephen.
Leg 2: Distance6.000Time46:33.50Pace7:45.58ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time17:38.20Pace8:49.10ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00

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

Tue, Dec 06, 2022

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

Fast Running Friend Workout - 2022-12-06 10:06:10
Workout Totals: Distance12.250Time1:46:53.60Pace8:43.56
12 total. Easy runs, more or less usual distances, except William ran only 5, and Stephen and Matthew ran 5 - extra mile. Jacob did I think 4 miles in the morning. We hoped to be able to do a workout today, but there was too much snow. I tripped and now have some soreness in the upper back and in the glut. Very slow pace today due to snow.
Leg 1: Distance5.000Time41:27.10Pace8:17.42ZoneEasy Miles
With William, Stephen, Matthew, and Benjamin.
Leg 2: Distance5.000Time43:55.50Pace8:47.10ZoneEasy Miles
With Benjamin.
Leg 3: Distance0.250Time2:45.50Pace11:02.00ZoneEasy Miles
With Leigha.
Leg 4: Distance2.000Time18:45.50Pace9:22.75ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25

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

Wed, Dec 07, 2022

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

Fast Running Friend Workout - 2022-12-07 10:54:05
Workout Totals: Distance12.250Time1:41:43.00Pace8:18.20
12 total. Found a clear spot on the trail and did a mile pickup in 5:58. Benjamin did it in 4:47. Jacob was able to run 5+3. William did 4+3. Usual distances, easy pace otherwise. Lots of snow in the evening for Mary and Bella's run.
Leg 1: Distance0.250Time2:53.80Pace11:35.20ZoneEasy Miles
With Leigha.
Leg 2: Distance4.000Time31:52.50Pace7:58.12ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 3: Distance6.000Time47:08.50Pace7:51.42
With Benjamin.
Split 1:Distance3.050Time24:42.70Pace8:06.13ZoneEasy Miles Cumilative:Distance3.050Time24:42.70Pace8:06.13
Split 2:Distance1.000Time5:58.90Pace5:58.90ZoneThreshold Miles Cumilative:Distance4.050Time30:41.60Pace7:34.72
Split 3:Distance1.950Time16:26.90Pace8:26.10ZoneEasy Miles Cumilative:Distance6.000Time47:08.50Pace7:51.42

Leg 4: Distance2.000Time19:48.20Pace9:54.10ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25

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

Thu, Dec 08, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.84	0.00	0.00	0.16	12.00

Fast Running Friend Workout - 2022-12-08 10:04:15
Workout Totals: Distance12.000Time1:43:20.60Pace8:36.72
12 total. Lots of snow today. Slow pace. Did a pickup on the hill in 55. Benjamin did it in 45.
Leg 1: Distance4.000Time34:49.30Pace8:42.33ZoneEasy Miles
With Stephen, Matthew, Benjamin, and William.
Leg 2: Distance6.000Time50:45.00Pace8:27.50
With Benjamin.
Split 1:Distance5.845Time49:49.70Pace8:31.50ZoneEasy Miles Cumilative:Distance5.845Time49:49.70Pace8:31.50
Split 2:Distance0.155Time0:55.30Pace5:56.77ZoneVO2 Max Miles Cumilative:Distance6.000Time50:45.00Pace8:27.50

Leg 3: Distance2.000Time17:46.30Pace8:53.15ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00

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

Fri, Dec 09, 2022

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

Fast Running Friend Workout - 2022-12-09 09:23:58
Workout Totals: Distance12.250Time1:40:51.90Pace8:14.03
12 total. Easy pace, mostly, usual distances. Jacob was able to do 3+3, felt better in the evening run. Benjamin did a 1K pickup down the canyon in about 3:10.
Leg 1: Distance4.000Time33:57.30Pace8:29.32ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2: Distance6.000Time47:10.80Pace7:51.80ZoneEasy Miles
With William, part with Benjamin.
Leg 3: Distance0.250Time2:41.30Pace10:45.20ZoneEasy Miles
With Bella and Leigha.
Leg 4: Distance2.000Time17:02.50Pace8:31.25ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25

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

Sat, Dec 10, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	6.00	0.00	16.25

Fast Running Friend Workout - 2022-12-10 09:30:37
Workout Totals: Distance16.250Time2:06:06.10Pace7:45.61
16 total. Did 2x3 down the canyon. We had some snow, but not as much as last week. The first one pacing Bonnie with the help of Joseph and Jacob. She started out well and ran steady 5:56 pace up to 1.25. My fall injury was constraining my chest, and I could barely keep up. But then Bonnie slowed down - apparently due to the cold she had last week, and the pace became very easy. Joseph had a sore throat, Jacob is still dealing with his toe problem. So they just ran Bonnie's interval, and finished 8 miles total. Bonnie also did 8 total. For the second interval for the first two miles I was struggling with the chest injury and could not breathe. So this put me at 12:12 at 2 miles. But then I figured out a way to get it to loosen up a bit, and I was able to speed up to 5:53 in the last mile. Benjamin did 2x3 as well with us being his rabbits to catch. He did 15:11 (5:05, 5:10, 4:56) and 15:10 (5:02, 5:07, 5:01). No spasm, just for some reason had a hard time getting going. Stephen, William, and Matthew did 6 easy miles. Mary and Bella did 2. Leigha - her usual 0.25.
Leg 1: Distance0.980Time8:08.90Pace8:18.88ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:35.60Pace6:11.87ZoneThreshold Miles
First interval - with Bonnie, Joseph, and Jacob.
Leg 3: Distance3.125Time26:52.30Pace8:35.94ZoneEasy Miles
Recovery with Benjamin.
Leg 4: Distance3.000Time18:05.80Pace6:01.93ZoneThreshold Miles
Second interval - alone.
Leg 5: Distance3.895Time34:23.80Pace8:49.86ZoneEasy Miles
Cool-down/distance with Benjamin.
Leg 6: Distance2.000Time17:28.80Pace8:44.40ZoneEasy Miles
With Mary and Bella.
Leg 7: Distance0.250Time2:30.90Pace10:03.60ZoneEasy Miles
With Leigha.

Madctoc Clogs Miles: 16.25

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

Sun, Dec 11, 2022

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

Day of rest. Went to church as usual. Our English ward, then the Russian-speaking branch. It is getting close in terms of numbers to be a ward with the help of the Ukrainian and Russian refugees. Ukrainians are running away from the bombs, Russians from the mobilization.

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

Mon, Dec 12, 2022

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

Fast Running Friend Workout - 2022-12-12 09:05:19
Workout Totals: Distance12.250Time1:48:43.80Pace8:52.56
12 total, easy runs, usual distances - mostly. Jacob did 5+2, not sure what Joseph did. Lots of snow today. Maddy ran her second fastest time for 2 miles - 19:27 but it was on snow and with a negative split - 9:51, 9:36.
Leg 1: Distance2.000Time19:27.10Pace9:43.55ZoneEasy Miles
With Maddy, Benjamin, Stephen, and Matthew.
Leg 2: Distance2.000Time16:40.60Pace8:20.30ZoneEasy Miles
Same company without Maddy.
Leg 3: Distance6.000Time49:50.00Pace8:18.33ZoneEasy Miles
With Benjamin and William.
Leg 4: Distance0.250Time2:58.60Pace11:54.40ZoneEasy Miles
With Leigha.
Leg 5: Distance2.000Time19:47.50Pace9:53.75ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25

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

Tue, Dec 13, 2022

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

Fast Running Friend Workout - 2022-12-13 09:52:42
Workout Totals: Distance12.000Time1:39:06.40Pace8:15.53
12 total. Easy pace, usual distances. Lots of snow, but we were able to run sub 8:00 average.
Leg 1: Distance4.000Time31:48.60Pace7:57.15ZoneEasy Miles
With Matthew, Stephen, Jacob, Joseph, and Benjamin.
Leg 2: Distance6.000Time47:40.20Pace7:56.70ZoneEasy Miles
With Benjamin and William. Part with Joseph and Jacob.
Leg 3: Distance2.000Time19:37.60Pace9:48.80ZoneEasy Miles
With Jacob, Mary, and Bella.

Madctoc Clogs Miles: 12.00

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

Wed, Dec 14, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	1.50	0.00	12.25

Fast Running Friend Workout - 2022-12-14 11:23:32
Workout Totals: Distance12.250Time1:36:04.80Pace7:50.60
12 total. I think everybody except Jacob ran their usual distances. Lots of snow today. Benjamin and I did a 1.5 experimental pickup on snow from 1.5 mark to the house (uphill) to see what we could do. He ran 8:15 (5:30) pace, I got 9:41 (6:27 pace). Jacob did 5+2 if I remember right.
Leg 1: Distance4.000Time31:56.20Pace7:59.05ZoneEasy Miles
With Benjamin, Matthew, Stephen, William, Joseph, and Jacob.
Leg 2: Distance6.000Time44:26.40Pace7:24.40
With Benjamin. Part with Joseph and Jacob.
Split 1:Distance4.500Time34:45.20Pace7:43.38ZoneEasy Miles Cumilative:Distance4.500Time34:45.20Pace7:43.38
Split 2:Distance1.500Time9:41.20Pace6:27.47ZoneThreshold Miles Cumilative:Distance6.000Time44:26.40Pace7:24.40

Leg 3: Distance0.250Time2:43.20Pace10:52.80ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time8:38.30Pace8:38.30ZoneEasy Miles
With Mary and Bella.
Leg 5: Distance1.000Time8:20.70Pace8:20.70ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25

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

Thu, Dec 15, 2022

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

Fast Running Friend Workout - 2022-12-15 10:16:25
Workout Totals: Distance12.000Time1:44:14.10Pace8:41.18
12 total. Easy pace. Snow, so much we could not even think of doing a pickup. Usual distances except for Jacob. Do not remember how much Jacob ran.
Leg 1: Distance4.000Time34:07.40Pace8:31.85ZoneEasy Miles
With Benjamin, Stephen, and Matthew. Do not remember if we had Joseph and Jacob.
Leg 2: Distance6.000Time51:14.40Pace8:32.40ZoneEasy Miles
With Benjamin and William, if I remember right.
Leg 3: Distance2.000Time18:52.30Pace9:26.15ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00

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

Fri, Dec 16, 2022

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

Fast Running Friend Workout - 2022-12-16 14:26:02
Workout Totals: Distance12.000Time1:37:00.10Pace8:05.01
12 total. Easy runs, usual distances. Sarah's birthday. Benjamin is on the road with Maddy taking his stuff to Texas.
Leg 1: Distance2.000Time17:49.40Pace8:54.70ZoneEasy Miles
With Mary and Bella. I think also with Stephen and Matthew
Leg 2: Distance4.000Time31:39.00Pace7:54.75ZoneEasy Miles
With William, Joseph and Jacob, part with Stephen and Matthew.
Leg 3: Distance6.000Time47:31.70Pace7:55.28ZoneEasy Miles
With Joseph and Jacob, part with William.

Madctoc Clogs Miles: 12.00

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

Sat, Dec 17, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.24	0.00	5.00	0.00	14.24

Fast Running Friend Workout - 2022-12-17 14:52:44
Workout Totals: Distance14.245Time1:50:42.20Pace7:46.28
14 total. Did a workout with the kids. We found a mile stretch in the canyon that was reasonable for speed work, and did mile repeats. Bonnie, William, Joseph, and Jacob did 3. Stephen and Matthew did one. I did 5. On the first one, downhill, Bonnie, Joseph, Jacob, and I ran together and got 6:01. William I think did around 6:10. Stephen and Matthew ran around 6:30. On the second one, uphill, Jacob did 5:45, Joseph around 6:15, Bonnie and I 6:22, and William something around 6:40. On the third one, downhill, Joseph and I ran 6:07, Bonnie and William ran 6:09. Jacob got 5:25. Then I sent the kids home - Jacob still had a problem with his toe, Joseph was getting a sore throat. Bonnie and William were done. I ran two more intervals. Uphill in 6:44, and down in 6:28. Something was happening to me, I did not feel the normal out of fuel feeling, but perhaps the cold weather was masking it. Those last two intervals were rather strange - I am not sure if I just lost traction, or it was because I was loosing strength. I struggled to finish 14 miles. It required reaching deep into the pool of will power. Mary and Bella did 2, Leigha ran her usual 0.25, Benjamin did whatever he could on the road.
Leg 1: Distance3.600Time29:28.20Pace8:11.17ZoneEasy Miles
Warm-up.
Leg 2: Distance6.375Time45:32.50Pace7:08.63
Workout.
Split 1:Distance1.000Time6:01.10Pace6:01.10ZoneThreshold Miles Cumilative:Distance1.000Time6:01.10Pace6:01.10
Split 2:Distance0.125Time1:26.20Pace11:29.60ZoneEasy Miles Cumilative:Distance1.125Time7:27.30Pace6:37.60
Split 3:Distance1.000Time6:22.70Pace6:22.70ZoneThreshold Miles Cumilative:Distance2.125Time13:50.00Pace6:30.59
Split 4:Distance0.125Time1:44.70Pace13:57.60ZoneEasy Miles Cumilative:Distance2.250Time15:34.70Pace6:55.42
Split 5:Distance1.000Time6:07.00Pace6:07.00ZoneThreshold Miles Cumilative:Distance3.250Time21:41.70Pace6:40.52
Split 6:Distance0.125Time1:35.30Pace12:42.40ZoneEasy Miles Cumilative:Distance3.375Time23:17.00Pace6:53.93
Split 7:Distance1.000Time6:44.40Pace6:44.40ZoneThreshold Miles Cumilative:Distance4.375Time30:01.40Pace6:51.75
Split 8:Distance1.000Time9:02.80Pace9:02.80ZoneEasy Miles Cumilative:Distance5.375Time39:04.20Pace7:16.13
Split 9:Distance1.000Time6:28.30Pace6:28.30ZoneThreshold Miles Cumilative:Distance6.375Time45:32.50Pace7:08.63

Leg 3: Distance4.270Time35:41.50Pace8:21.52ZoneEasy Miles
Death march to the house.

Madctoc Clogs Miles: 14.24

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

Sun, Dec 18, 2022

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

Day of rest. Went to church, our local ward, then the Russian-speaking branch.

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

Mon, Dec 19, 2022

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

Fast Running Friend Workout - 2022-12-19 14:39:15
Workout Totals: Distance8.000Time1:03:17.00Pace7:54.63
12 total with a mile pickup down the canyon in 5:58. Heroic effort was required today. I did not get much sleep, also I picked up a few things thinking I would be OK, but it disturbed the bruise in my rib cage from the fall a few days ago. Felt like crying after the first 1.5 miles, wanted to just lay down into the snow and stay there. But kept going nevertheless and decided to do a mile pickup. Felt inspired by the Freedom of Russia Legion that is fighting on the side of Ukraine right now. Benjamin did the same mile pickup in 4:58. Joseph and Jacob ran with me. Do not remember what William did. Other kids ran their usual distances.
Leg 1: Distance8.000Time1:03:17.00Pace7:54.63
With Benjamin, Joseph, and Jacob. Part with Stephen and Matthew. Do not remember if we had William.
Split 1:Distance4.730Time38:18.30Pace8:05.90ZoneEasy Miles Cumilative:Distance4.730Time38:18.30Pace8:05.90
Split 2:Distance1.000Time5:58.30Pace5:58.30ZoneThreshold Miles Cumilative:Distance5.730Time44:16.60Pace7:43.63
Split 3:Distance2.270Time19:00.40Pace8:22.38ZoneEasy Miles Cumilative:Distance8.000Time1:03:17.00Pace7:54.63

Fast Running Friend Workout - 2022-12-19 16:08:19
Workout Totals: Distance4.250Time36:28.20Pace8:34.87

Leg 1: Distance0.250Time2:39.20Pace10:36.80ZoneEasy Miles
With Benjamin and Leigha.
Leg 2: Distance2.000Time18:21.50Pace9:10.75ZoneEasy Miles
With Benjamin, Mary, and Bella.
Leg 3: Distance2.000Time15:27.50Pace7:43.75ZoneEasy Miles
With Benjamin.

Madctoc Clogs Miles: 12.25

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

Tue, Dec 20, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.00	1.00	0.00	13.12

Fast Running Friend Workout - 2022-12-20 10:56:01
Workout Totals: Distance13.120Time1:46:08.30Pace8:05.39
13 total. Did a mile pickup down the canyon in 5:54. Felt a lot better. Benjamin did a workout - 4x1 mile 5:06, 5:01 (down), 5:30 (up), 4:56 down. We had some snow, it was not ideal, but quite runnable. Joseph and Jacob did the pickup with me. Joseph had a sore throat, Jacob's toe was still giving him problems. So they just ran 8 miles. William had swollen lymph nodes, could not run today. Stephen and Matthew had a sore throat, only 2 miles. Other kids ran easy pace, usual distances.
Leg 1: Distance10.870Time1:26:43.60Pace7:58.71
Split 1:Distance3.600Time29:25.90Pace8:10.53ZoneEasy Miles Cumilative:Distance3.600Time29:25.90Pace8:10.53
Split 2:Distance1.000Time5:54.90Pace5:54.90ZoneThreshold Miles Cumilative:Distance4.600Time35:20.80Pace7:41.04
Split 3:Distance6.270Time51:22.80Pace8:11.67ZoneEasy Miles Cumilative:Distance10.870Time1:26:43.60Pace7:58.71

Leg 2: Distance0.250Time2:29.20Pace9:56.80ZoneEasy Miles
Leg 3: Distance2.000Time16:55.50Pace8:27.75ZoneEasy Miles

Madctoc Clogs Miles: 13.12

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

Wed, Dec 21, 2022

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

Fast Running Friend Workout - 2022-12-21 10:12:41
Workout Totals: Distance12.250Time1:43:17.30Pace8:25.90
12 total. Lots of snow. Slow pace. Easy runs for the kids. Some might have been sick and ran reduced mileage.
Leg 1: Distance2.000Time17:07.60Pace8:33.80ZoneEasy Miles
With Benjamin, and I think with some other kids.
Leg 2: Distance3.000Time26:00.10Pace8:40.03ZoneEasy Miles
With Benjamin, and I think with some other kids.
Leg 3: Distance4.000Time33:00.50Pace8:15.12ZoneEasy Miles
With Benjamin, and I think with some other kids.
Leg 4: Distance2.000Time16:49.80Pace8:24.90ZoneEasy Miles
With Mary and Bella.
Leg 5: Distance1.000Time7:43.10Pace7:43.10ZoneEasy Miles
Do not remember who this was with.
Leg 6: Distance0.250Time2:36.20Pace10:24.80ZoneEasy Miles
With Leigha.

Madctoc Clogs Miles: 12.25

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

Thu, Dec 22, 2022

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

Fast Running Friend Workout - 2022-12-22 09:51:41
Workout Totals: Distance10.000Time1:19:14.20Pace7:55.42
12 total. Did a mile pickup down the canyon in 6:00. Benjamin did it in 5:00. There was some snow, but clear enough to do pickups. Easy runs for the kids, some sick and on reduced mileage, do not remember who did what.
Leg 1: Distance4.000Time31:57.80Pace7:59.45ZoneEasy Miles
With Benjamin
Leg 2: Distance6.000Time47:16.40Pace7:52.73
With Benjamin.
Split 1:Distance0.980Time8:18.40Pace8:28.57ZoneEasy Miles Cumilative:Distance0.980Time8:18.40Pace8:28.57
Split 2:Distance1.000Time6:00.00Pace6:00.00ZoneThreshold Miles Cumilative:Distance1.980Time14:18.40Pace7:13.54
Split 3:Distance4.020Time32:58.00Pace8:12.04ZoneEasy Miles Cumilative:Distance6.000Time47:16.40Pace7:52.73

Fast Running Friend Workout - 2022-12-22 17:30:15
Workout Totals: Distance2.250Time19:00.90Pace8:27.07

Leg 1: Distance0.250Time2:31.10Pace10:04.40ZoneEasy Miles
With Leigha.
Leg 2: Distance2.000Time16:29.80Pace8:14.90ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25

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

Fri, Dec 23, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.25	0.00	3.00	0.00	16.25

Fast Running Friend Workout - 2022-12-23 14:41:47
Workout Totals: Distance16.250Time2:07:28.40Pace7:50.67
16 total. Paced Bonnie along with Joseph and Jacob to a new 3 mile PR down the canyon - 18:09 (6:00, 5:58, 6:11). The conditions were better than her previous PR, but she just did not quite have as much juice - still recovering from the cold. But still, it was a confidence builder to run a new PR. Joseph and Jacob did 9 total. William I think was on reduced mileage. Do not remember if Stephen and Matthew were. Benjamin attempted 2x3 down the canyon, but something was wrong. I am guessing some kind of hypertension. I ran the first interval in 16:39. Then he did a mile in 5:18.
Leg 1: Distance1.000Time7:45.40Pace7:45.40ZoneEasy Miles
With Bonnie, Jacob, Joseph, Stephen, and Matthew - I think.
Leg 2: Distance1.000Time7:48.80Pace7:48.80ZoneEasy Miles
With Bonnie, Jacob, Joseph, Stephen, and Matthew - I think.
Leg 3: Distance7.000Time51:34.80Pace7:22.11
With Bonnie, Joseph, and Jacob.
Split 1:Distance3.000Time18:09.00Pace6:03.00ZoneThreshold Miles Cumilative:Distance3.000Time18:09.00Pace6:03.00
Split 2:Distance4.000Time33:25.80Pace8:21.45ZoneEasy Miles Cumilative:Distance7.000Time51:34.80Pace7:22.11

Leg 4: Distance5.000Time39:32.80Pace7:54.56ZoneEasy Miles
Alone.
Leg 5: Distance0.250Time2:33.00Pace10:12.00ZoneEasy Miles
Leg 6: Distance1.000Time9:57.80Pace9:57.80ZoneEasy Miles
With Mary and Bella.
Leg 7: Distance1.000Time8:15.80Pace8:15.80ZoneEasy Miles
With Bella.

Madctoc Clogs Miles: 16.25

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

Sat, Dec 24, 2022

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

Fast Running Friend Workout - 2022-12-24 09:22:17
Workout Totals: Distance12.250Time1:42:19.10Pace8:21.15
12 total. Did a 2 mile tempo down the canyon in 12:03. Had a hard time getting going. May have had something to do with the wet conditions - wet feet are hard to convince to run fast sometimes. Benjamin did it in 10:18. That hypertension from yesterday was still there, but less. Maddy had a rough start, ran the first mile in 10:53 and did not seem to have much more in her. Then we stopped, I gave her some encouragement, wondered if perhaps she was pregnant. She decided to prove that she was not, and ran the next mile in 8:59. Mary was recovering from the cold and this was her first 2 mile run since she caught it. Bella I think is fully recovered. Matthew was able to run 1 mile under 9:00 but that was all he had. William could not even break 9:00, still has swollen lymph nodes. Joseph and Jacob ran reduced mileage as well, also catching a cold. Stephen did 3.
Leg 1: Distance1.000Time8:49.80Pace8:49.80ZoneEasy Miles
With Matthew, Joseph, Jacob, William, Stephen, and Benjamin.
Leg 2: Distance0.250Time2:36.10Pace10:24.40ZoneEasy Miles
With Leigha and everybody else.
Leg 3: Distance1.000Time10:53.50Pace10:53.50ZoneEasy Miles
With Maddy and everybody else. Bella and Joseph ran ahead and got 9:09.
Leg 4: Distance1.000Time8:59.60Pace8:59.60ZoneEasy Miles
With Maddy and everybody except Joseph and Bella who ran ahead and got 8:15.
Leg 5: Distance9.000Time1:11:00.10Pace7:53.34
With Benjamin.
Split 1:Distance4.980Time40:18.20Pace8:05.58ZoneEasy Miles Cumilative:Distance4.980Time40:18.20Pace8:05.58
Split 2:Distance2.000Time12:03.00Pace6:01.50ZoneThreshold Miles Cumilative:Distance6.980Time52:21.20Pace7:30.03
Split 3:Distance2.020Time18:38.90Pace9:13.91ZoneEasy Miles Cumilative:Distance9.000Time1:11:00.10Pace7:53.34

Madctoc Clogs Miles: 12.25

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

Sun, Dec 25, 2022

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

Merry Christmas to all! Day of rest. Went to church. Our local ward, then the Russian speaking branch. Took a nap when we got back home.

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

Mon, Dec 26, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	3.00	0.00	12.25

Fast Running Friend Workout - 2022-12-26 10:24:28
Workout Totals: Distance12.250Time1:39:39.20Pace8:08.10
12 total. Did a 3 mile tempo down the canyon in 17:45. Could tell that the lack of tempo running recently due to the snow made me lose some fitness. But I am happy I was able to run this fast. Benjamin did it in 15:01. He had 5:00, 4:56, and then his back tightened up and he ran 5:05. But this was a lot better than Friday or Saturday. This was his last run with me in Orem - tomorrow he and Maddy are moving to Austin. Hopefully not for long. The boys were recovering from colds and ran reduced mileage. Mary and Bella are back to normal.
Leg 1: Distance0.250Time2:51.50Pace11:26.00ZoneEasy Miles
With Leigha and Maddy.
Leg 2: Distance2.000Time18:28.60Pace9:14.30ZoneEasy Miles
With Benjamin and Maddy.
Leg 3: Distance0.980Time8:27.50Pace8:37.86ZoneEasy Miles
With Benjamin.
Leg 4: Distance3.000Time17:45.90Pace5:55.30ZoneThreshold Miles
Tempo run down the canyon.
Leg 5: Distance4.020Time35:02.90Pace8:43.11ZoneEasy Miles
With Benjamin.
Leg 6: Distance2.000Time17:02.80Pace8:31.40ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25

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

Tue, Dec 27, 2022

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

Fast Running Friend Workout - 2022-12-27 09:28:06
Workout Totals: Distance13.250Time1:48:13.60Pace8:10.08
12 total. Easy pace. Got more snow, but could run through it. Some places normal, some very slow. Matthew and Stephen are up to 3 miles. William was able to run 1 mile. Joseph and Jacob did 6. Benjamin and Maddy ran some in the morning and some on the road, I believe.
Leg 1: Distance3.000Time23:56.30Pace7:58.77ZoneEasy Miles
Alone.
Leg 2: Distance3.000Time24:37.50Pace8:12.50ZoneEasy Miles
With Joseph, Jacob, Stephen, and Matthew.
Leg 3: Distance5.000Time39:01.40Pace7:48.28ZoneEasy Miles
Part with Joseph and Jacob, part alone.
Leg 4: Distance0.250Time2:46.30Pace11:05.20ZoneEasy Miles
With Leigha and Mary.
Leg 5: Distance2.000Time17:52.10Pace8:56.05ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 13.25

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

Wed, Dec 28, 2022

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

Fast Running Friend Workout - 2022-12-28 10:32:10
Workout Totals: Distance6.480Time53:04.70Pace8:11.47
12 total. Did a mile pickup in 6:00 down the canyon. We got some snow, but it was clear enough in the canyon, except wet. So I had a hard time getting going. Joseph and Jacob did 6, Stephen and Matthew their usual 4, Mary and Bella their usual 2, William could only run 1 mile, Leigha ran her usual 0.25. Benjamin and Maddy ran on the road, got some distance in.
Leg 1: Distance4.000Time33:28.40Pace8:22.10ZoneEasy Miles
With Joseph, Jacob, Stephen, and Matthew.
Leg 2: Distance2.480Time19:36.30Pace7:54.31ZoneEasy Miles
Part with Joseph and Jacob, part alone.

Fast Running Friend Workout - 2022-12-28 11:41:48
Workout Totals: Distance5.770Time46:25.60Pace8:02.77

Leg 1: Distance3.520Time26:28.00Pace7:31.14
Alone.
Split 1:Distance0.570Time4:29.70Pace7:53.16ZoneEasy Miles Cumilative:Distance0.570Time4:29.70Pace7:53.16
Split 2:Distance1.000Time6:00.10Pace6:00.10ZoneThreshold Miles Cumilative:Distance1.570Time10:29.80Pace6:41.15
Split 3:Distance1.950Time15:58.20Pace8:11.38ZoneEasy Miles Cumilative:Distance3.520Time26:28.00Pace7:31.14

Leg 2: Distance0.250Time2:40.10Pace10:40.40ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time17:17.50Pace8:38.75ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25

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

Thu, Dec 29, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.21	0.00	0.00	0.16	12.37

Fast Running Friend Workout - 2022-12-29 09:49:12
Workout Totals: Distance12.370Time1:39:48.40Pace8:04.11
12 total. Joseph and Jacob did 8. William did 3. Otherwise, usual distances for the kids. Benjamin did 10 miles, Maddy 1.
Leg 1: Distance8.120Time1:04:12.30Pace7:54.42ZoneEasy Miles
With Joseph and Jacob. Part with Stephen, Matthew, and William.
Leg 2: Distance2.000Time15:15.90Pace7:37.95
Alone.
Split 1:Distance1.845Time14:21.00Pace7:46.67ZoneEasy Miles Cumilative:Distance1.845Time14:21.00Pace7:46.67
Split 2:Distance0.155Time0:54.90Pace5:54.19ZoneVO2 Max Miles Cumilative:Distance2.000Time15:15.90Pace7:37.95

Leg 3: Distance0.250Time2:41.30Pace10:45.20ZoneEasy Miles
With Leigha and Bella.
Leg 4: Distance2.000Time17:38.90Pace8:49.45ZoneEasy Miles
With William, Mary and Bella.

Madctoc Clogs Miles: 12.37

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

Fri, Dec 30, 2022

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

Fast Running Friend Workout - 2022-12-30 09:27:01
Workout Totals: Distance10.250Time1:20:36.70Pace7:51.87
Total of 12. Joseph and Jacob did 8, William 4, Benjamin I think did his usual 12 with a mile pickup. Jacob and I did a mile pickup down the canyon in 5:51. My watch had a rain malfunction during Mary and Bella's run, so it did not get recorded.
Leg 1: Distance2.000Time15:37.50Pace7:48.75ZoneEasy Miles
Leg 2: Distance8.000Time1:02:13.40Pace7:46.68
Split 1:Distance4.730Time37:37.30Pace7:57.23ZoneEasy Miles Cumilative:Distance4.730Time37:37.30Pace7:57.23
Split 2:Distance1.000Time5:51.50Pace5:51.50ZoneThreshold Miles Cumilative:Distance5.730Time43:28.80Pace7:35.29
Split 3:Distance2.270Time18:44.60Pace8:15.42ZoneEasy Miles Cumilative:Distance8.000Time1:02:13.40Pace7:46.68

Leg 3: Distance0.250Time2:45.80Pace11:03.20ZoneEasy Miles

Madctoc Clogs Miles: 12.25

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

Sat, Dec 31, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.55	0.00	6.00	0.00	16.55

Fast Running Friend Workout - 2022-12-31 09:23:00
Workout Totals: Distance14.300Time1:45:24.90Pace7:22.30
16.5 total. It rained a lot today. Did 2x3 down the canyon. On the first one, Jacob and I paced Bonnie. The time was slow, we had some headwind, and Bonnie also was struggling for some reason. Jacob and Bonnie added another interval after 1 mile of recovery jogging. Jacob ran 1 mile down the canyon in 5:10, Bonnie ran the first quarter with him in 75. On the second interval I was so wet and cold that all I could do was 19:05. I was not breathing very hard, but just could not go faster. Joseph did 8, Jacob 10, William, Stephen, and Matthew 6, Mary and Bella 2, Leigha 0.25, Benjamin 20 with a 3 mile tempo (about) from about 16 to about 19.
Leg 1: Distance2.000Time15:37.70Pace7:48.85ZoneEasy Miles
With Bonnie, Joseph, and Jacob.
Leg 2: Distance0.980Time8:24.80Pace8:35.10ZoneEasy Miles
With Bonnie, Joseph, Jacob, William, Stephen, and Matthew.
Leg 3: Distance3.000Time18:37.90Pace6:12.63ZoneThreshold Miles
With Jacob and Bonnie. First interval.
Leg 4: Distance3.300Time27:02.80Pace8:11.76ZoneEasy Miles
Part with Jacob, and Bonnie, part alone.
Leg 5: Distance3.000Time19:05.10Pace6:21.70ZoneThreshold Miles
Alone. Second interval.
Leg 6: Distance2.020Time16:36.60Pace8:13.37ZoneEasy Miles
Alone, back to the house.

Fast Running Friend Workout - 2022-12-31 17:54:01
Workout Totals: Distance2.250Time20:22.40Pace9:03.29

Leg 1: Distance0.250Time2:50.60Pace11:22.40ZoneEasy Miles
With Leigha and Bella.
Leg 2: Distance2.000Time17:31.80Pace8:45.90ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 16.55

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3444.92	24.60	359.00	85.98	3914.50

Amoji 3 Miles: 156.00	Lopsie Sports Sandals Miles: 818.02	Lopsie Sports Sandals 2 Miles: 637.27	Iprome Garden Clogs Miles: 346.18	Beslip Garden Clogs Miles: 488.26	Joybees 1 Miles: 1035.60	Madctoc Clogs Miles: 365.14

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

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