Breaking the Wall

Mesa Half Marathon

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:	72.31	Year:	3105.12
Saucony Type A Lifetime Miles:						640.15
Bare Feet Lifetime Miles:						450.37
Nike Double Stroller Lifetime Miles:						124.59
Brown Crocs 4 Lifetime Miles:						1334.06
Amoji 1 Lifetime Miles:						732.60
Amoji 2 Lifetime Miles:						436.69
Amoji 3 Lifetime Miles:						380.67
Lopsie Sports Sandals Lifetime Miles:						818.02
Lopsie Sports Sandals 2 Lifetime Miles:						637.27
Iprome Garden Clogs Lifetime Miles:						346.18
Beslip Garden Clogs Lifetime Miles:						488.26
Joybees 1 Lifetime Miles:						1035.60
Madctoc Clogs Lifetime Miles:						698.29
Blue Crocs Lifetime Miles:						1164.32
Kimisant Black Clogs Lifetime Miles:						720.62
Black Crocs 2023 Lifetime Miles:						1743.12
White Slip Resistant Crocs Lifetime Miles:						759.93

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3464.95	37.44	292.90	60.94	3856.23

Madctoc Clogs Miles: 333.16	Blue Crocs Miles: 1164.32	Kimisant Black Clogs Miles: 720.62	Black Crocs 2023 Miles: 1554.12

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

Sun, Jan 01, 2023

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. Did not go to the Russian branch due to bad driving conditions.

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

Mon, Jan 02, 2023

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 - 2023-01-02 10:10:48
Workout Totals: Distance12.250Time1:48:35.60Pace8:51.89
12 total. Easy runs, usual distances except for Joseph, who did only 4 due to knee pain.
Leg 1: Distance4.000Time34:08.60Pace8:32.15ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2: Distance6.000Time51:54.60Pace8:39.10ZoneEasy Miles
With Jacob.
Leg 3: Distance0.250Time2:59.40Pace11:57.60ZoneEasy Miles
With Leigha and Bella.
Leg 4: Distance2.000Time19:33.00Pace9:46.50ZoneEasy 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, Jan 03, 2023

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 - 2023-01-03 09:55:44
Workout Totals: Distance12.250Time1:42:54.00Pace8:24.00
12 total. Easy pace. Joseph did 4, had knee pain. Otherwise, usual distances for the kids. Benjamin did 2x3+ at about 5:30 pace on a dirt trail in Austin. It was very windy.
Leg 1: Distance4.000Time34:16.80Pace8:34.20ZoneEasy Miles
With Jacob, Stephen, and Matthew.
Leg 2: Distance6.000Time48:26.10Pace8:04.35ZoneEasy Miles
With Jacob and William.
Leg 3: Distance0.250Time2:49.00Pace11:16.00ZoneEasy Miles
With Bella and Leigha.
Leg 4: Distance2.000Time17:22.10Pace8:41.05ZoneEasy 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, Jan 04, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.68	0.00	6.00	0.00	14.68

Fast Running Friend Workout - 2023-01-04 10:23:38
Workout Totals: Distance14.680Time1:50:20.00Pace7:30.95
14+ total. Did 2x3 down the canyon with Jacob. First one we did together in 17:58. On the second one Jacob ran the last mile at his pace in 5:12 and got 17:01. That was very good for him because he was feeling sluggish on the first interval, but he persevered and did one more, and was rewarded. His mental state was a lot better after a successful second interval. On the first one we had more snow, by the second interval some of it melted, and because it got warmer we took off some of our clothes. So that helped us go faster. I was happy with how this workout went since on Saturday I did 18:37,19:05. Amazing how much difference dry feet and clothes make. Joseph did 4 due to his knee pain, otherwise usual distances, easy pace for the kids.
Leg 1: Distance2.050Time16:47.10Pace8:11.27ZoneEasy Miles
With Jacob - warm-up.
Leg 2: Distance3.000Time17:58.00Pace5:59.33ZoneThreshold Miles
First interval.
Leg 3: Distance3.120Time26:11.00Pace8:23.53ZoneEasy Miles
Recovery.
Leg 4: Distance3.000Time17:38.50Pace5:52.83ZoneThreshold Miles
Second interval.
Leg 5: Distance1.260Time11:30.80Pace9:08.25ZoneEasy Miles
Cool-down.
Leg 6: Distance0.250Time2:35.60Pace10:22.40ZoneEasy Miles
With Leigha and Mary.
Leg 7: Distance2.000Time17:39.00Pace8:49.50ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 14.68

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

Thu, Jan 05, 2023

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

Fast Running Friend Workout - 2023-01-05 09:58:56
Workout Totals: Distance12.250Time1:39:26.50Pace8:07.06
12 total. Mostly easy runs. Did a pickup with Matthew up the canyon in 3:20. Some snow on the ground, had to slow down in places.
Leg 1: Distance4.000Time31:27.10Pace7:51.77
With Matthew.
Split 1:Distance3.500Time28:06.80Pace8:01.94ZoneEasy Miles Cumilative:Distance3.500Time28:06.80Pace8:01.94
Split 2:Distance0.500Time3:20.30Pace6:40.60ZoneThreshold Miles Cumilative:Distance4.000Time31:27.10Pace7:51.77

Leg 2: Distance6.000Time47:26.50Pace7:54.42ZoneEasy Miles
Do not remember if I did this alone.
Leg 3: Distance2.000Time17:52.50Pace8:56.25ZoneEasy Miles
With Mary and Bella.
Leg 4: Distance0.250Time2:40.40Pace10:41.60ZoneEasy Miles
With Leigha.

Madctoc Clogs Miles: 12.25

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

Fri, Jan 06, 2023

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 - 2023-01-06 09:47:05
Workout Totals: Distance12.000Time1:37:34.20Pace8:07.85
12 total. Easy pace. Got very wet. Benjamin I think did his usual 12 with a mile pickup.
Leg 1: Distance10.000Time1:20:02.20Pace8:00.22ZoneEasy Miles
With Jacob, part with Stephen, William, and Matthew.
Leg 2: Distance2.000Time17:32.00Pace8:46.00ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00

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

Sat, Jan 07, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.17	0.00	6.00	0.00	16.17

Fast Running Friend Workout - 2023-01-07 09:40:56
Workout Totals: Distance16.170Time2:02:01.80Pace7:32.80
16 total. Did 2x3 down the canyon 18:15 pacing Bonnie, then 17:48 alone. Jacob had a problem with his foot, could not even keep up with me and Bonnie, so he ran only 7 miles. Matthew did 3, he was with us at the start, then fell back, but kept some kind of a decent pace. I am guessing he was a bit under 20:00. His assignment was just to stay with us to failure, then jog, but instead he just kept some kind of a tempo pace. Joseph jogged 4 miles, I think - still has a knee problem. William and Stephen did 6, I think. Benjamin did 20, attempted a fast finish for 3 miles, but had to take a break due to overheating. Maddy did 3 miles if I remember right.
Leg 1: Distance2.050Time16:38.40Pace8:07.02ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:15.60Pace6:05.20ZoneThreshold Miles
Interval with Bonnie and Jacob.
Leg 3: Distance3.120Time25:28.70Pace8:09.97ZoneEasy Miles
Recovery.
Leg 4: Distance3.000Time17:48.40Pace5:56.13ZoneThreshold Miles
Second interval.
Leg 5: Distance3.000Time25:02.40Pace8:20.80ZoneEasy Miles
Cool-down.
Leg 6: Distance2.000Time18:48.30Pace9:24.15ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 16.17

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

Sun, Jan 08, 2023

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. Went to our ward, then the Russian branch.

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

Mon, Jan 09, 2023

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 - 2023-01-09 08:10:48
Workout Totals: Distance10.000Time1:16:59.70Pace7:41.97
12 total. Easy pace. Usual distances, except for Stephen, who was only able to do 1 mile.
Leg 1: Distance8.000Time1:00:59.20Pace7:37.40ZoneEasy Miles
With Jacob and Bonnie.
Leg 2: Distance2.000Time16:00.50Pace8:00.25ZoneEasy Miles
Part with William, Stephen, and Matthew, part alone.

Fast Running Friend Workout - 2023-01-09 21:40:02
Workout Totals: Distance2.000Time17:04.80Pace8:32.40

Leg 1: Distance2.000Time17:04.80Pace8:32.40ZoneEasy 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, Jan 10, 2023

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 - 2023-01-10 15:44:12
Workout Totals: Distance12.000Time1:36:13.00Pace8:01.08
12 total. Did a mile pickup with Bonnie in 5:47. Jacob did it in 5:15. Benjamin did 3+2 at about 5:30 pace on dirt. He has been struggling to complete his workouts due to heat and humidity. Joseph is back to 8, Jacob did 8 as well. Stephen could only run 1 mile, I believe, due to an injured ankle - playing injury. For some reason he is prone to foot injuries.
Leg 1: Distance8.000Time1:03:23.00Pace7:55.38
With Jacob and Bonnie.
Split 1:Distance4.230Time35:18.80Pace8:20.90ZoneEasy Miles Cumilative:Distance4.230Time35:18.80Pace8:20.90
Split 2:Distance1.000Time5:47.70Pace5:47.70ZoneVO2 Max Miles Cumilative:Distance5.230Time41:06.50Pace7:51.61
Split 3:Distance2.770Time22:16.50Pace8:02.49ZoneEasy Miles Cumilative:Distance8.000Time1:03:23.00Pace7:55.38

Leg 2: Distance2.000Time15:58.70Pace7:59.35ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time16:51.30Pace8:25.65ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00

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

Wed, Jan 11, 2023

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 - 2023-01-11 16:13:50
Workout Totals: Distance12.250Time1:40:42.80Pace8:13.29
12 total. Paced Matthew in 2 mile tempo down the canyon in 12:03 (5:52,6:11). Bonnie ran a PR of 11:35. William got 11:42. Jacob ran 10:41. Benjamin did a workout with Noah 2x1 mile in 5:15, then 0.5 in 2:30, and 0.25 in 69.
Leg 1: Distance2.050Time18:09.60Pace8:51.51ZoneEasy Miles
With Bonnie, Jacob, William, and Matthew.
Leg 2: Distance2.000Time12:03.00Pace6:01.50ZoneThreshold Miles
Paced Matthew.
Leg 3: Distance5.950Time50:48.60Pace8:32.37ZoneEasy Miles
Part with Bonnie and Jacob, part alone.
Leg 4: Distance0.250Time2:41.20Pace10:44.80ZoneEasy Miles
With Leigha.
Leg 5: Distance2.000Time17:00.40Pace8:30.20ZoneEasy 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, Jan 12, 2023

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 - 2023-01-12 10:14:23
Workout Totals: Distance12.000Time1:34:14.20Pace7:51.18
12 total. Did a mile pickup down the canyon in 6:00. Usual distances for everybody except Stephen. I think he did only 2.
Leg 1: Distance4.000Time31:57.60Pace7:59.40ZoneEasy Miles
With Matthew, William, and Joseph. I think Stephen ran part of it with us.
Leg 2: Distance6.000Time44:59.80Pace7:29.97
Part with William, part alone.
Split 1:Distance3.050Time24:19.00Pace7:58.36ZoneEasy Miles Cumilative:Distance3.050Time24:19.00Pace7:58.36
Split 2:Distance1.000Time6:00.00Pace6:00.00ZoneThreshold Miles Cumilative:Distance4.050Time30:19.00Pace7:29.14
Split 3:Distance1.950Time14:40.80Pace7:31.69ZoneEasy Miles Cumilative:Distance6.000Time44:59.80Pace7:29.97

Leg 3: Distance1.000Time9:26.90Pace9:26.90ZoneEasy Miles
With Mary and Bella.
Leg 4: Distance1.000Time7:49.90Pace7:49.90ZoneEasy Miles
Alone.

Madctoc Clogs Miles: 12.00

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

Fri, Jan 13, 2023

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 - 2023-01-13 09:36:38
Workout Totals: Distance12.000Time1:37:54.60Pace8:09.55
12 total. Easy pace, usual distances for most people. Stephen I think still ran only 2.
Leg 1: Distance4.000Time31:16.80Pace7:49.20
With Matthew, part with Stephen.
Split 1:Distance3.500Time27:56.30Pace7:58.94ZoneEasy Miles Cumilative:Distance3.500Time27:56.30Pace7:58.94
Split 2:Distance0.500Time3:20.50Pace6:41.00ZoneEasy Miles Cumilative:Distance4.000Time31:16.80Pace7:49.20

Leg 2: Distance6.000Time46:40.40Pace7:46.73ZoneEasy Miles
Do not remember if I had anybody with me.
Leg 3: Distance2.000Time19:57.40Pace9:58.70ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00

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

Sat, Jan 14, 2023

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 - 2023-01-14 15:54:27
Workout Totals: Distance16.000Time2:02:15.80Pace7:38.49
16 total. Did 2x3 down the canyon 17:57, 17:49. First one pacing Bonnie, second with Jacob - he paced me. Jacob I think ran 16:52 on the first one, and Joseph 17:27 if I remember right. Do not remember what Benjamin and William did.
Leg 1: Distance1.940Time15:55.20Pace8:12.37ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:57.70Pace5:59.23ZoneEasy Miles
First interval.
Leg 3: Distance3.330Time28:23.90Pace8:31.68ZoneEasy Miles
Recovery.
Leg 4: Distance3.000Time17:49.60Pace5:56.53ZoneThreshold Miles
Second interval.
Leg 5: Distance2.730Time23:23.30Pace8:34.03ZoneEasy Miles
Cool-down.
Leg 6: Distance2.000Time18:46.10Pace9:23.05ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 16.00

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

Sun, Jan 15, 2023

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, Jan 16, 2023

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 - 2023-01-16 10:58:05
Workout Totals: Distance12.250Time1:46:20.20Pace8:40.83
12 total. Easy runs, I think usual distances for everybody. Benjamin and Maddy are visiting - Benjamin has a work meeting.
Leg 1: Distance4.000Time31:57.70Pace7:59.43ZoneEasy Miles
Do not remember who this was with.
Leg 2: Distance6.000Time50:54.80Pace8:29.13ZoneEasy Miles
With Benjamin, I think part with William.
Leg 3: Distance0.250Time3:04.40Pace12:17.60ZoneEasy Miles
With Leigha.
Leg 4: Distance2.000Time20:23.30Pace10:11.65ZoneEasy Miles
With Benjamin, Maddy, Mary, and Bella.

Madctoc Clogs Miles: 12.25

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

Tue, Jan 17, 2023

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

Fast Running Friend Workout - 2023-01-17 10:29:26
Workout Totals: Distance12.000Time1:36:22.20Pace8:01.85
12 total. Did a mile pickup with William in 5:59, and 0.5 uphill pickup with Matthew in 3:16. Benjamin did 9.
Leg 1: Distance4.000Time31:23.60Pace7:50.90
With Matthew, part with Stephen.
Split 1:Distance3.500Time28:06.70Pace8:01.91ZoneEasy Miles Cumilative:Distance3.500Time28:06.70Pace8:01.91
Split 2:Distance0.500Time3:16.90Pace6:33.80ZoneThreshold Miles Cumilative:Distance4.000Time31:23.60Pace7:50.90

Leg 2: Distance6.000Time47:18.50Pace7:53.08
With William.
Split 1:Distance3.050Time25:15.90Pace8:17.02ZoneEasy Miles Cumilative:Distance3.050Time25:15.90Pace8:17.02
Split 2:Distance1.000Time5:59.20Pace5:59.20ZoneThreshold Miles Cumilative:Distance4.050Time31:15.10Pace7:42.99
Split 3:Distance1.950Time16:03.40Pace8:14.05ZoneEasy Miles Cumilative:Distance6.000Time47:18.50Pace7:53.08

Leg 3: Distance2.000Time17:40.10Pace8:50.05ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00

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

Wed, Jan 18, 2023

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 - 2023-01-18 17:06:27
Workout Totals: Distance12.000Time1:35:53.60Pace7:59.47
12 total. It cleared out some, so we were able to do a tempo run. I paced Matthew to 12:05. First mile had more snow. His splits were 6:04, 6:01. Bonnie ran 12:10. William ran ahead and got 12:00. Jacob caught us in a rabbit chase and got 11:03. His hips were not letting him go faster. Do not remember what Joseph or Stephen did. Benjamin did 9 easy miles.
Leg 1: Distance1.940Time17:06.70Pace8:49.23ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:05.70Pace6:02.85ZoneThreshold Miles
Tempo run.
Leg 3: Distance6.060Time49:14.10Pace8:07.48ZoneEasy Miles
Distance with Jacob, part with other kids.
Leg 4: Distance2.000Time17:27.10Pace8:43.55ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00

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

Thu, Jan 19, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.12	0.00	2.00	0.00	12.12

Fast Running Friend Workout - 2023-01-19 06:20:24
Workout Totals: Distance12.120Time1:36:00.10Pace7:55.26
12 total. Did 10 early in the morning with Benjamin. We did a 2 mile pickup. He did it in 9:55, I got 12:06. Had a hard time getting going in the cold. Easy runs, usual distances, for the kids.
Leg 1: Distance10.120Time1:19:06.90Pace7:49.06
With Benjamin.
Split 1:Distance5.600Time45:56.40Pace8:12.21ZoneEasy Miles Cumilative:Distance5.600Time45:56.40Pace8:12.21
Split 2:Distance2.000Time12:06.00Pace6:03.00ZoneThreshold Miles Cumilative:Distance7.600Time58:02.40Pace7:38.21
Split 3:Distance2.520Time21:04.50Pace8:21.79ZoneEasy Miles Cumilative:Distance10.120Time1:19:06.90Pace7:49.06

Leg 2: Distance2.000Time16:53.20Pace8:26.60ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.12

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

Fri, Jan 20, 2023

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 - 2023-01-20 07:33:33
Workout Totals: Distance12.370Time1:41:50.50Pace8:13.98
12 total. Ran early in the morning with Benjamin. There was a lot of wind, some snow, and we were just not super motivated to push the pace. Usual distances, easy pace, for the rest of the kids.
Leg 1: Distance10.120Time1:21:42.60Pace8:04.45ZoneEasy Miles
With Benjamin.
Leg 2: Distance2.000Time17:32.00Pace8:46.00ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance0.250Time2:35.90Pace10:23.60ZoneEasy Miles
With Leigha.

Madctoc Clogs Miles: 12.37

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

Sat, Jan 21, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.32	0.00	6.00	0.00	16.32

Fast Running Friend Workout - 2023-01-21 10:03:24
Workout Totals: Distance16.320Time2:06:07.00Pace7:43.66
16 total. Did 2x3 down the canyon. We had some snow and some headwind, so the times were slower. On the first one Jacob and I paced Bonnie and ran 18:58. Joseph picked it up with 1.3 to go and ran 18:27. William also picked up around the same spot and ran 18:46. Matthew ran the first 2 miles with us in 12:38. Stephen ran the first mile with us in 6:22. On the second interval Jacob was the only one with me. He ran the first mile with me, then sped up, but then something went wrong and I caught him with 0.6 to go. He stay with me but it required a lot of effort. I am thinking he was having a fuel shortage which brought on a panic attack. We got 18:24. Benjamin did 20 with 3 miles in 16:33, but the first one was 5:01, then he ran 5:26 pace for 0.5, and then the last 1.5 was 8:49, barely sub-6:00 pace. He complained of the muscle tightness, apparently it was not fuel. Joseph did 10, Jacob 12, Bonnie 9, William 7, Stephen 7, Matthew 7.
Leg 1: Distance2.000Time18:14.50Pace9:07.25ZoneEasy Miles
With Bella and Bonnie on the big girl course.
Leg 2: Distance1.940Time16:13.40Pace8:21.75ZoneEasy Miles
Warm-up.
Leg 3: Distance3.000Time18:58.20Pace6:19.40ZoneThreshold Miles
First interval.
Leg 4: Distance3.120Time25:42.20Pace8:14.29ZoneEasy Miles
Recovery.
Leg 5: Distance3.000Time18:24.50Pace6:08.17ZoneThreshold Miles
Second interval.
Leg 6: Distance1.260Time11:09.20Pace8:51.11ZoneEasy Miles
Cool-down.
Leg 7: Distance2.000Time17:25.00Pace8:42.50ZoneEasy Miles
With Mary.

Madctoc Clogs Miles: 16.32

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

Sun, Jan 22, 2023

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, Jan 23, 2023

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 - 2023-01-23 08:25:22
Workout Totals: Distance12.000Time1:41:14.60Pace8:26.22
12 total. Lots of snow, slow pace. Easy runs, usual distances. Benjamin did a mile pickup if I remember right.
Leg 1: Distance10.000Time1:23:09.40Pace8:18.94ZoneEasy Miles
Do not remember who this was with.
Leg 2: Distance2.000Time18:05.20Pace9:02.60ZoneEasy Miles
With Bella, part with Mary, Stephen, and Matthew.

Madctoc Clogs Miles: 12.00

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

Tue, Jan 24, 2023

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 - 2023-01-24 16:20:53
Workout Totals: Distance12.000Time1:36:43.50Pace8:03.62
12 total. Easy runs, usual distances. Bonnie and I did a mile pickup down the canyon in 5:45. It was partially covered with snow, but there was enough dry spots to get going at a decent pace.
Leg 1: Distance8.000Time1:03:22.70Pace7:55.34
With Bonnie, part with Joseph.
Split 1:Distance4.730Time38:31.20Pace8:08.63ZoneEasy Miles Cumilative:Distance4.730Time38:31.20Pace8:08.63
Split 2:Distance1.000Time5:45.50Pace5:45.50ZoneEasy Miles Cumilative:Distance5.730Time44:16.70Pace7:43.65
Split 3:Distance2.270Time19:06.00Pace8:24.85ZoneEasy Miles Cumilative:Distance8.000Time1:03:22.70Pace7:55.34

Leg 2: Distance2.000Time15:59.40Pace7:59.70ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time17:21.40Pace8:40.70ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00

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

Wed, Jan 25, 2023

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 - 2023-01-25 16:51:14
Workout Totals: Distance12.000Time1:42:09.40Pace8:30.78
12 total. Lots of snow. Very slow pace. Did an uphill pickup in 53.4. Jacob got 43, Bonnie got 45. Benjamin did a progression 6 mile run with Noah averaging 6:01 pace, 12 total.
Leg 1: Distance2.000Time18:23.80Pace9:11.90ZoneEasy Miles
With Jacob, Mary and Bella.
Leg 2: Distance8.000Time1:08:21.70Pace8:32.71
With Bonnie and Jacob, part with Stephen and Matthew.
Split 1:Distance7.845Time1:07:28.30Pace8:36.04ZoneEasy Miles Cumilative:Distance7.845Time1:07:28.30Pace8:36.04
Split 2:Distance0.155Time0:53.40Pace5:44.52ZoneVO2 Max Miles Cumilative:Distance8.000Time1:08:21.70Pace8:32.71

Leg 3: Distance2.000Time15:23.90Pace7:41.95ZoneEasy Miles
Alone.

Madctoc Clogs Miles: 12.00

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

Thu, Jan 26, 2023

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 - 2023-01-26 10:08:52
Workout Totals: Distance12.000Time1:40:04.50Pace8:20.38
12 total. Easy pace. Usual distances.
Leg 1: Distance4.000Time32:54.70Pace8:13.68ZoneEasy Miles
With Matthew and Stephen.
Leg 2: Distance6.000Time50:17.50Pace8:22.92ZoneEasy Miles
With William.
Leg 3: Distance2.000Time16:52.30Pace8:26.15ZoneEasy 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, Jan 27, 2023

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 - 2023-01-27 15:34:20
Workout Totals: Distance12.250Time1:39:16.90Pace8:06.28
12 total. Easy pace. Usual distances.
Leg 1: Distance10.000Time1:19:49.00Pace7:58.90ZoneEasy Miles
With Jacob.
Leg 2: Distance0.250Time2:41.90Pace10:47.60ZoneEasy Miles
With Leiha.
Leg 3: Distance2.000Time16:46.00Pace8:23.00ZoneEasy 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, Jan 28, 2023

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 - 2023-01-28 14:57:16
Workout Totals: Distance16.000Time2:02:31.20Pace7:39.45
16 total. Did 2x3 down the canyon. First one pacing Bonnie in 18:54, second in 17:58. There was some headwind. I was happy that I was able to break 18:00 with the headwind in the second interval. Benjamin did only 10 as a precaution because Maddy was sick so as not to be overstrained in case of exposure. Joseph had muscle soreness, did only 7 at an easy pace. Stephen and Matthew did 7, William 10. Matthew ran the first 2 miles of our first interval in 12:39. Jacob paced William in 18:44 in the first one, then ran 17:26 in the second one. He started out in 5:30, then he was out of fuel I think, and did 5:55, 6:01. Mary and Bella did 2, Leigha 0.25.
Leg 1: Distance2.050Time16:47.70Pace8:11.56ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:54.90Pace6:18.30ZoneThreshold Miles
First interval.
Leg 3: Distance3.120Time26:33.70Pace8:30.80ZoneEasy Miles
Recovery.
Leg 4: Distance3.000Time17:58.60Pace5:59.53ZoneThreshold Miles
Second interval.
Leg 5: Distance2.830Time24:18.70Pace8:35.44ZoneEasy Miles
Cool-down/distance.
Leg 6: Distance2.000Time17:57.60Pace8:58.80ZoneEasy Miles
With Mary and Bella - big girl course.

Madctoc Clogs Miles: 16.00

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

Sun, Jan 29, 2023

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 - our ward, then the Russian branch.

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

Mon, Jan 30, 2023

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 - 2023-01-30 13:08:53
Workout Totals: Distance12.000Time1:38:29.10Pace8:12.43
12 total. Lots of snow. Easy pace, usual distances except for Joseph who ran only 4 due to a sore throat.
Leg 1: Distance4.000Time32:00.30Pace8:00.07ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance6.000Time47:58.80Pace7:59.80ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time18:30.00Pace9:15.00ZoneEasy 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, Jan 31, 2023

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 - 2023-01-31 16:38:01
Workout Totals: Distance12.000Time1:39:22.30Pace8:16.86
12 total. Easy pace, more or less usual distances. Joseph did only 4 due to a sore throat.
Leg 1: Distance2.000Time17:47.60Pace8:53.80ZoneEasy Miles
With Mary, Bella, and Matthew.
Leg 2: Distance2.000Time15:49.50Pace7:54.75ZoneEasy Miles
With Stephen and Matthew.
Leg 3: Distance8.000Time1:05:45.20Pace8:13.15ZoneEasy Miles
Part with Joseph, part alone.

Madctoc Clogs Miles: 12.00

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

Wed, Feb 01, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.38	0.62	0.00	0.00	12.00

Fast Running Friend Workout - 2023-02-01 16:26:42
Workout Totals: Distance12.000Time1:38:44.50Pace8:13.71
12 total. Did 1000 on the track with Bonnie at her perceived 10K effort in 4:12. The track was partially covered with snow and ice. Matthew, Mary, and Bella ran some extra distance (5.3/3.3) due the trip to the car shop. Joseph and William did only 4 due to sore throat/swollen lymph nodes. Otherwise, easy runs, usual distances.
Leg 1: Distance2.000Time15:27.10Pace7:43.55ZoneEasy Miles
With Bonnie and Matthew, part with Stephen.
Leg 2: Distance3.300Time29:46.00Pace9:01.21ZoneEasy Miles
With Matthew, Bonnie, Mary, and Bella to the car shop.
Leg 3: Distance2.700Time22:36.80Pace8:22.52
With Bonnie.
Split 1:Distance0.940Time8:04.00Pace8:34.89ZoneEasy Miles Cumilative:Distance0.940Time8:04.00Pace8:34.89
Split 2:Distance0.621Time4:12.30Pace6:46.28ZoneMarathon Pace Miles Cumilative:Distance1.561Time12:16.30Pace7:51.68
Split 3:Distance1.139Time10:20.50Pace9:04.78ZoneEasy Miles Cumilative:Distance2.700Time22:36.80Pace8:22.52

Leg 4: Distance4.000Time30:54.60Pace7:43.65ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.00

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

Thu, Feb 02, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	1.00	0.00	10.25

Fast Running Friend Workout - 2023-02-02 09:47:41
Workout Totals: Distance10.250Time1:19:18.50Pace7:44.24
10 total in St. George on our way to Mesa, AZ. Did a mile pickup with the kids. Bonnie, Matthew, Jacob and I did 6:02. William and Joseph were a bit ahead, I think around 5:50-5:55, Stephen ran 6:36. Joseph, Jacob, and Bonnie did 6, William, Stephen, and Matthew 4, Mary and Bella 2, Leigha 0.25.
Leg 1: Distance0.250Time2:50.70Pace11:22.80ZoneEasy Miles
With Leigha and everybody else.
Leg 2: Distance2.000Time17:19.10Pace8:39.55ZoneEasy Miles
With Mary, Bella, and everybody else.
Leg 3: Distance1.000Time7:52.40Pace7:52.40ZoneEasy Miles
With Matthew, Stephen, Bonnie, Joseph, Jacob and William.
Leg 4: Distance1.000Time6:02.80Pace6:02.80ZoneThreshold Miles
Pickup.
Leg 5: Distance2.000Time15:53.40Pace7:56.70ZoneEasy Miles
With Bonnie, Joseph, and Jacob.
Leg 6: Distance4.000Time29:20.10Pace7:20.02ZoneEasy Miles
Alone.

Blue Crocs Miles: 10.25

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

Fri, Feb 03, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.25	0.00	0.00	0.00	6.25

Fast Running Friend Workout - 2023-02-03 09:37:02
Workout Totals: Distance6.250Time51:47.00Pace8:17.12
6 total. In Chandler, AZ. Reduced mileage for the kids for the taper for the race tomorrow.
Leg 1: Distance0.250Time2:56.10Pace11:44.40ZoneEasy Miles
With Leigha.
Leg 2: Distance2.000Time17:04.60Pace8:32.30ZoneEasy Miles
With Mary, Bella, and everybody else.
Leg 3: Distance4.000Time31:46.30Pace7:56.57ZoneEasy Miles
Part with Joseph, Jacob, Bonnie, and William, part alone.

Blue Crocs Miles: 6.25

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

Sat, Feb 04, 2023

Race: Mesa Half Marathon (13.109 Miles) 01:21:47, Place overall: 115, Place in age division: 5

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.65	0.00	13.11	0.00	16.76

Fast Running Friend Workout - 2023-02-04 06:08:57
Workout Totals: Distance16.759Time1:53:50.80Pace6:47.59
Mesa Half, 1:21:47, 115th overall, 5th in 45-49. I was happy that I was able to hold a more or less even pace. I was concerned that my endurance might not be sufficient to hold the pace due to the lack of long tempos and missed workouts due to the snow. I did slow down a bit towards the end, but my slowest mile was 6:22, only 8 seconds per mile slower than the average. Kids: Benjamin 1:12:22 Being in Austin is making him slower and slower. There was the spasm issue again. He did somehow run the last mile in 5:01, though. He responds to high-speed tempos, without those his nervous system unlearns how the balance the body. So he starts getting those strange spasms. But he has not found anywhere in Austin to do this type of training. I am telling him he needs to move now if he wants to have any hope of an OTQ. Jacob 1:17:11 PR by over 1 minute. I am happy with his performance. He has had some rough spots in his training, but on the day of the race he delivered. Slowest mile 6:06 with 5:53 average. 10K: Joseph 37:29 PR Bonnie 39:43 PR William 40:33 Matthew 40:55 PR Stephen 47:17 Maddy 1:04:08 PR Joseph had not had the best training, but still managed a small PR. Bonnie had a breakthrough run splitting 19:59, 19:44, thus getting a 5 K PR twice in a row. In the process she taught William a lesson about being humble and not making excuses - he could not keep up with her. Matthew also almost taught William a lesson in humility. His opening 5 K of 20:11 was also a 5 K PR. Maddy ran her first 10 K. Her 5 K split of 29:45 was her first sub-30:00 5K.
Leg 1: Distance2.050Time17:01.20Pace8:18.15ZoneEasy Miles
Warm-up with Benjamin and Jacob.
Leg 2: Distance13.109Time1:21:47.30Pace6:14.35
Race.
Split 1:Distance1.000Time6:08.30Pace6:08.30ZoneThreshold Miles Cumilative:Distance1.000Time6:08.30Pace6:08.30
Split 2:Distance1.000Time6:06.70Pace6:06.70ZoneThreshold Miles Cumilative:Distance2.000Time12:15.00Pace6:07.50
Split 3:Distance1.000Time6:12.30Pace6:12.30ZoneThreshold Miles Cumilative:Distance3.000Time18:27.30Pace6:09.10
Split 4:Distance1.000Time6:12.30Pace6:12.30ZoneThreshold Miles Cumilative:Distance4.000Time24:39.60Pace6:09.90
Split 5:Distance1.000Time6:09.90Pace6:09.90ZoneThreshold Miles Cumilative:Distance5.000Time30:49.50Pace6:09.90
Split 6:Distance2.000Time12:25.60Pace6:12.80ZoneThreshold Miles Cumilative:Distance7.000Time43:15.10Pace6:10.73
Split 7:Distance1.000Time6:21.70Pace6:21.70ZoneThreshold Miles Cumilative:Distance8.000Time49:36.80Pace6:12.10
Split 8:Distance1.000Time6:11.10Pace6:11.10ZoneThreshold Miles Cumilative:Distance9.000Time55:47.90Pace6:11.99
Split 9:Distance1.000Time6:20.10Pace6:20.10ZoneThreshold Miles Cumilative:Distance10.000Time1:02:08.00Pace6:12.80
Split 10:Distance1.000Time6:13.40Pace6:13.40ZoneThreshold Miles Cumilative:Distance11.000Time1:08:21.40Pace6:12.85
Split 11:Distance1.000Time6:22.70Pace6:22.70ZoneThreshold Miles Cumilative:Distance12.000Time1:14:44.10Pace6:13.67
Split 12:Distance1.000Time6:22.30Pace6:22.30ZoneThreshold Miles Cumilative:Distance13.000Time1:21:06.40Pace6:14.34
Split 13:Distance0.109Time0:40.90Pace6:15.23ZoneThreshold Miles Cumilative:Distance13.109Time1:21:47.30Pace6:14.35

Leg 3: Distance1.600Time15:02.30Pace9:23.94ZoneEasy Miles
Cool-down with Stephen.

Blue Crocs Miles: 16.76

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

Comments

From Mark on Wed, Mar 15, 2023 at 19:08:33 from 24.227.64.26

Sounds like a pretty successful day for all!

Sun, Feb 05, 2023

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 around mile 18 of the St. George Marathon. We met Amber Green's sister and her husband. Now I forgot their names. I think his name was Brandon, and hers started with an M.

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

Mon, Feb 06, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.05	0.00	0.00	0.00	14.05

Fast Running Friend Workout - 2023-02-06 09:15:29
Workout Totals: Distance14.050Time1:57:16.70Pace8:20.83
Total of 14 in St. George. Recovery runs for the kids, reduced mileage for some.
Leg 1: Distance4.000Time32:05.20Pace8:01.30ZoneEasy Miles
With Jacob and Bonnie.
Leg 2: Distance2.000Time17:27.60Pace8:43.80ZoneEasy Miles
With Stephen and Bonnie.
Leg 3: Distance0.250Time2:51.10Pace11:24.40ZoneEasy Miles
With Leigha.
Leg 4: Distance2.000Time17:51.20Pace8:55.60ZoneEasy Miles
With Mary, Bella, Bonnie, Jacob, Stephen, and Matthew.
Leg 5: Distance5.800Time47:01.60Pace8:06.48ZoneEasy Miles
With William and Joseph.

Blue Crocs Miles: 14.05

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

Tue, Feb 07, 2023

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 - 2023-02-07 09:37:28
Workout Totals: Distance12.000Time1:36:54.50Pace8:04.54
12 total. Easy pace, mostly usual distances. Stephen had a playing injury and hurt his foot. Could not run. For some reason his feet get injured a lot.
Leg 1: Distance4.000Time33:22.10Pace8:20.52ZoneEasy Miles
With Matthew.
Leg 2: Distance6.000Time46:24.00Pace7:44.00ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time17:08.40Pace8:34.20ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00

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

Wed, Feb 08, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.85	0.00	2.00	0.16	12.01

Fast Running Friend Workout - 2023-02-08 16:46:31
Workout Totals: Distance12.000Time1:35:48.00Pace7:59.00
12 total. Did a 2 mile tempo down the canyon with Bonnie in 12:24, and then an uphill pickup in 52.4. Bonnie did it in 48.
Leg 1: Distance2.000Time17:14.30Pace8:37.15ZoneEasy Miles
With Mary, Bella, and Bonnie.
Leg 2: Distance8.000Time1:02:32.20Pace7:49.03
With Bonnie, part with William, I think.
Split 1:Distance4.230Time34:42.90Pace8:12.41ZoneEasy Miles Cumilative:Distance4.230Time34:42.90Pace8:12.41
Split 2:Distance2.000Time12:24.50Pace6:12.25ZoneThreshold Miles Cumilative:Distance6.230Time47:07.40Pace7:33.84
Split 3:Distance1.615Time14:32.40Pace9:00.19ZoneEasy Miles Cumilative:Distance7.845Time1:01:39.80Pace7:51.61
Split 4:Distance0.155Time0:52.40Pace5:38.06ZoneVO2 Max Miles Cumilative:Distance8.000Time1:02:32.20Pace7:49.03

Leg 3: Distance2.000Time16:01.50Pace8:00.75ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.00

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

Thu, Feb 09, 2023

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 - 2023-02-09 16:41:33
Workout Totals: Distance12.250Time1:36:28.10Pace7:52.50
12 total. Did a 2 mile tempo down the canyon in 11:56. Easy runs, usual distances for the kids.
Leg 1: Distance8.000Time59:57.10Pace7:29.64
Part with someone, do not remember who, part alone.
Split 1:Distance4.230Time33:23.40Pace7:53.62ZoneEasy Miles Cumilative:Distance4.230Time33:23.40Pace7:53.62
Split 2:Distance2.000Time11:56.70Pace5:58.35ZoneThreshold Miles Cumilative:Distance6.230Time45:20.10Pace7:16.61
Split 3:Distance1.770Time14:37.00Pace8:15.48ZoneEasy Miles Cumilative:Distance8.000Time59:57.10Pace7:29.64

Leg 2: Distance0.250Time2:43.50Pace10:54.00ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time17:47.30Pace8:53.65ZoneEasy Miles
With Mary, Bella, William, and Matthew.
Leg 4: Distance2.000Time16:00.20Pace8:00.10ZoneEasy Miles
With William and Matthew.

Blue Crocs Miles: 12.25

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

Fri, Feb 10, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.34	0.00	0.00	0.00	13.34

Fast Running Friend Workout - 2023-02-10 09:35:29
Workout Totals: Distance13.340Time1:43:07.00Pace7:43.79
13 total. Easy pace, usual distances, except Mary and Bella who ran 3+ to Jamba Juice.
Leg 1: Distance10.000Time1:14:36.70Pace7:27.67ZoneEasy Miles
With Jacob.
Leg 2: Distance3.090Time25:49.70Pace8:21.52ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance0.250Time2:40.60Pace10:42.40ZoneEasy Miles
With Leigha.

Blue Crocs Miles: 13.34

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

Sat, Feb 11, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.97	0.00	0.00	3.00	15.97

Fast Running Friend Workout - 2023-02-11 15:23:43
Workout Totals: Distance15.975Time2:12:18.40Pace8:16.93
16 total. Did 12x0.25 down the canyon averaging a bit under 80 with the last one in 73.9. Recovery 0.125 jog. Jacob did them starting around 71, and working his way up to 65 on the last one. Joseph did the first 6 with Jacob. Bonnie did all of them with me, the first 4 or so a second faster, then 73.2 on the last one. William did them with Bonnie until about the 8th interval, then he started falling back, and I had him skip an interval. He recovered by the last one and ran it in about 72. Matthew did 6 total, every other with us, first three he kept up, then he started falling back by a couple of seconds. I was happy that I found 73.9 in me on the last one.
Leg 1: Distance2.000Time17:25.90Pace8:42.95ZoneEasy Miles
With Mary, Bella, Jacob and Bonnie.
Leg 2: Distance2.050Time17:25.90Pace8:30.20ZoneEasy Miles
Warm-up with the kids.
Leg 3: Distance4.375Time34:27.40Pace7:52.55
Workout.
Split 1:Distance0.250Time1:18.50Pace5:14.00ZoneVO2 Max Miles Cumilative:Distance0.250Time1:18.50Pace5:14.00
Split 2:Distance0.125Time1:29.30Pace11:54.40ZoneEasy Miles Cumilative:Distance0.375Time2:47.80Pace7:27.47
Split 3:Distance0.250Time1:18.80Pace5:15.20ZoneVO2 Max Miles Cumilative:Distance0.625Time4:06.60Pace6:34.56
Split 4:Distance0.125Time1:32.80Pace12:22.40ZoneEasy Miles Cumilative:Distance0.750Time5:39.40Pace7:32.53
Split 5:Distance0.250Time1:19.50Pace5:18.00ZoneVO2 Max Miles Cumilative:Distance1.000Time6:58.90Pace6:58.90
Split 6:Distance0.125Time1:39.50Pace13:16.00ZoneEasy Miles Cumilative:Distance1.125Time8:38.40Pace7:40.80
Split 7:Distance0.250Time1:19.20Pace5:16.80ZoneVO2 Max Miles Cumilative:Distance1.375Time9:57.60Pace7:14.62
Split 8:Distance0.125Time1:54.50Pace15:16.00ZoneEasy Miles Cumilative:Distance1.500Time11:52.10Pace7:54.73
Split 9:Distance0.250Time1:20.30Pace5:21.20ZoneVO2 Max Miles Cumilative:Distance1.750Time13:12.40Pace7:32.80
Split 10:Distance0.125Time1:34.30Pace12:34.40ZoneEasy Miles Cumilative:Distance1.875Time14:46.70Pace7:52.91
Split 11:Distance0.250Time1:20.40Pace5:21.60ZoneVO2 Max Miles Cumilative:Distance2.125Time16:07.10Pace7:35.11
Split 12:Distance0.125Time1:42.00Pace13:36.00ZoneEasy Miles Cumilative:Distance2.250Time17:49.10Pace7:55.16
Split 13:Distance0.250Time1:19.40Pace5:17.60ZoneVO2 Max Miles Cumilative:Distance2.500Time19:08.50Pace7:39.40
Split 14:Distance0.125Time1:46.40Pace14:11.20ZoneEasy Miles Cumilative:Distance2.625Time20:54.90Pace7:58.06
Split 15:Distance0.250Time1:18.10Pace5:12.40ZoneVO2 Max Miles Cumilative:Distance2.875Time22:13.00Pace7:43.65
Split 16:Distance0.125Time1:41.50Pace13:32.00ZoneEasy Miles Cumilative:Distance3.000Time23:54.50Pace7:58.17
Split 17:Distance0.250Time1:18.60Pace5:14.40ZoneVO2 Max Miles Cumilative:Distance3.250Time25:13.10Pace7:45.57
Split 18:Distance0.125Time1:44.70Pace13:57.60ZoneEasy Miles Cumilative:Distance3.375Time26:57.80Pace7:59.35
Split 19:Distance0.250Time1:19.20Pace5:16.80ZoneVO2 Max Miles Cumilative:Distance3.625Time28:17.00Pace7:48.14
Split 20:Distance0.125Time1:42.10Pace13:36.80ZoneEasy Miles Cumilative:Distance3.750Time29:59.10Pace7:59.76
Split 21:Distance0.250Time1:20.20Pace5:20.80ZoneVO2 Max Miles Cumilative:Distance4.000Time31:19.30Pace7:49.82
Split 22:Distance0.125Time1:54.20Pace15:13.60ZoneEasy Miles Cumilative:Distance4.125Time33:13.50Pace8:03.27
Split 23:Distance0.250Time1:13.90Pace4:55.60ZoneVO2 Max Miles Cumilative:Distance4.375Time34:27.40Pace7:52.55

Leg 4: Distance3.550Time31:14.90Pace8:48.14ZoneEasy Miles
With Jacob.
Leg 5: Distance4.000Time31:44.30Pace7:56.07ZoneEasy Miles
Alone.

Blue Crocs Miles: 15.97

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

Sun, Feb 12, 2023

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 local ward, then the Russian branch.

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

Mon, Feb 13, 2023

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 - 2023-02-13 08:23:15
Workout Totals: Distance12.000Time1:36:04.70Pace8:00.39
12 total. Usual distances, easy pace, for everyone except Stephen. Stephen was able to run 1 mile, though, which is good progress.
Leg 1: Distance8.000Time1:03:32.60Pace7:56.57ZoneEasy Miles
With Bonnie and Jacob.
Leg 2: Distance2.000Time16:00.80Pace8:00.40ZoneEasy Miles
Part with William and Matthew, part alone.
Leg 3: Distance2.000Time16:31.30Pace8:15.65ZoneEasy Miles
With William, Mary, and Bella. Part with Stephen.

Blue Crocs Miles: 12.00

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

Tue, Feb 14, 2023

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 - 2023-02-14 16:59:15
Workout Totals: Distance12.000Time1:35:39.80Pace7:58.32
12 total. Did a mile pickup with Bonnie in 5:41.9. That is actually her PR for the down the canyon mile, although I think she could run 5:25 or even faster if she did it all out. It was hard for me, but I was able to keep up. Otherwise, usual distances except for Stephen and Leigha. Stephen ran only 1 mile. Leigha fell asleep early.
Leg 1: Distance8.000Time1:03:05.20Pace7:53.15
With Bonnie, part with Joseph.
Split 1:Distance4.230Time34:15.90Pace8:06.03ZoneEasy Miles Cumilative:Distance4.230Time34:15.90Pace8:06.03
Split 2:Distance1.000Time5:41.90Pace5:41.90ZoneVO2 Max Miles Cumilative:Distance5.230Time39:57.80Pace7:38.47
Split 3:Distance2.770Time23:07.40Pace8:20.87ZoneEasy Miles Cumilative:Distance8.000Time1:03:05.20Pace7:53.15

Leg 2: Distance2.000Time14:54.40Pace7:27.20ZoneEasy Miles
With Matthew.
Leg 3: Distance2.000Time17:40.20Pace8:50.10ZoneEasy Miles
With Matthew, Mary, and Bella.

Blue Crocs Miles: 12.00

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

Wed, Feb 15, 2023

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 - 2023-02-15 08:23:14
Workout Totals: Distance12.000Time1:36:15.60Pace8:01.30
12 total. Jacob, Bonnie, and I did a 2 mile pickup. Jacob did it in 11:24, did not have much juice today. Bonnie did not either and ran 12:31 - probably tired from yesterday's mile pickup and only 14 hours or so between the runs. I stayed with her. Stephen did 2 miles. Usual distances, easy pace otherwise.
Leg 1: Distance8.000Time1:03:23.40Pace7:55.42
With Jacob and Bonnie.
Split 1:Distance4.230Time34:25.70Pace8:08.35ZoneEasy Miles Cumilative:Distance4.230Time34:25.70Pace8:08.35
Split 2:Distance2.000Time12:31.10Pace6:15.55ZoneThreshold Miles Cumilative:Distance6.230Time46:56.80Pace7:32.13
Split 3:Distance1.770Time16:26.60Pace9:17.40ZoneEasy Miles Cumilative:Distance8.000Time1:03:23.40Pace7:55.42

Leg 2: Distance2.000Time15:58.80Pace7:59.40ZoneEasy Miles
Part with William and Matthew, part alone.
Leg 3: Distance2.000Time16:53.40Pace8:26.70ZoneEasy Miles
With Bella and Mary, part with Joseph.

Blue Crocs Miles: 12.00

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

Thu, Feb 16, 2023

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 - 2023-02-16 08:20:32
Workout Totals: Distance12.000Time1:31:37.70Pace7:38.14
12 total. Stephen was able to run 2 miles. Otherwise, usual distances, easy pace.
Leg 1: Distance10.000Time1:14:44.00Pace7:28.40ZoneEasy Miles
With Jacob, mostly.
Leg 2: Distance2.000Time16:53.70Pace8:26.85ZoneEasy Miles
With Mary, Bella, and Stephen.

Blue Crocs Miles: 12.00

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

Fri, Feb 17, 2023

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 - 2023-02-17 09:27:05
Workout Totals: Distance12.000Time1:31:09.30Pace7:35.78
12 total. Easy pace, usual distance for everybody if I remember right.
Leg 1: Distance10.000Time1:14:38.60Pace7:27.86ZoneEasy Miles
With Jacob.
Leg 2: Distance2.000Time16:30.70Pace8:15.35ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00

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

Sat, Feb 18, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	3.00	16.00

Fast Running Friend Workout - 2023-02-18 09:29:49
Workout Totals: Distance16.000Time2:12:10.10Pace8:15.63
16 total. Did 6x0.5 with 0.25 recovery, except 0.5 between 4th and 5th intervals because Bonnie was struggling. Did them with Bonnie. 2:47.9, 2:48.6, 2:48.9, 2:46.9, 2:46.5, 2:41.7. Bonnie fell back by about 1 s on the 4th one so we rested a bit longer. She fell back on the 5th one as well by about the same amount. On the last one I kicked in 78 for the last 0.25 as Bonnie was slowing down. She ran 2:47. William did every other interval. On the first two, he was falling back and running somewhere around 2:50-2:52. On the last one he kept up and ran 2:46. Jacob did 2:27, 2:30, 2:32, 2:33, 2:37, 2:35. He was struggling with the adrenaline. Joseph did every other one with him and was able to keep up. Matthew and Stephen did 4 - Matthew's heels were hurting, and Stephen is still recovering from an injury.
Leg 1: Distance2.050Time17:20.70Pace8:27.66ZoneEasy Miles
Warm-up.
Leg 2: Distance4.500Time33:54.70Pace7:32.16
Workout.
Split 1:Distance0.500Time2:47.90Pace5:35.80ZoneVO2 Max Miles Cumilative:Distance0.500Time2:47.90Pace5:35.80
Split 2:Distance0.250Time2:48.30Pace11:13.20ZoneEasy Miles Cumilative:Distance0.750Time5:36.20Pace7:28.27
Split 3:Distance0.500Time2:48.60Pace5:37.20ZoneVO2 Max Miles Cumilative:Distance1.250Time8:24.80Pace6:43.84
Split 4:Distance0.250Time2:42.90Pace10:51.60ZoneEasy Miles Cumilative:Distance1.500Time11:07.70Pace7:25.13
Split 5:Distance0.500Time2:48.90Pace5:37.80ZoneVO2 Max Miles Cumilative:Distance2.000Time13:56.60Pace6:58.30
Split 6:Distance0.250Time2:54.70Pace11:38.80ZoneEasy Miles Cumilative:Distance2.250Time16:51.30Pace7:29.47
Split 7:Distance0.500Time2:46.90Pace5:33.80ZoneVO2 Max Miles Cumilative:Distance2.750Time19:38.20Pace7:08.44
Split 8:Distance0.500Time5:45.50Pace11:31.00ZoneEasy Miles Cumilative:Distance3.250Time25:23.70Pace7:48.83
Split 9:Distance0.500Time2:46.50Pace5:33.00ZoneVO2 Max Miles Cumilative:Distance3.750Time28:10.20Pace7:30.72
Split 10:Distance0.250Time3:02.80Pace12:11.20ZoneEasy Miles Cumilative:Distance4.000Time31:13.00Pace7:48.25
Split 11:Distance0.500Time2:41.70Pace5:23.40ZoneVO2 Max Miles Cumilative:Distance4.500Time33:54.70Pace7:32.16

Leg 3: Distance7.450Time1:01:43.80Pace8:17.15ZoneEasy Miles
Part with Jacob and Bonnie, part alone.
Leg 4: Distance2.000Time19:10.90Pace9:35.45ZoneEasy Miles
With Bella.

Blue Crocs Miles: 16.00

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

Sun, Feb 19, 2023

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, Feb 20, 2023

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

Leg 1: Distance10.000Time1:19:50.30Pace7:59.03ZoneEasy Miles
Almost total. Easy runs, usual distances.
With Joseph, Jacob, and Bonnie. Part with William, Stephen, and Matthew.
Leg 2: Distance2.000Time17:06.20Pace8:33.10ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance0.250Time2:45.80Pace11:03.20ZoneEasy Miles
With Leigha.
Leg 4: Distance0.723Time5:46.80Pace7:59.67ZoneEasy Miles
Alone.

Blue Crocs Miles: 2.97

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

Tue, Feb 21, 2023

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 - 2023-02-21 10:43:32
Workout Totals: Distance12.250Time1:39:13.20Pace8:05.98
12 total. Paced Matthew in a 2 mile tempo down the canyon. He struggled today. We started with Bonnie, but then Matthew could not keep up and Bonnie went ahead. She finished in 12:25. Jacob did 2x0.5 2:25, 2:31. Again the same pattern repeats - he is not able to push for some odd reason.
Leg 1: Distance2.000Time17:17.40Pace8:38.70ZoneEasy Miles
With Bonnie, Mary, and Bella.
Leg 2: Distance1.940Time16:22.40Pace8:26.39ZoneEasy Miles
With Bonnie, Stephen, and Matthew.
Leg 3: Distance2.000Time12:44.90Pace6:22.45ZoneMarathon Pace Miles
Tempo run.
Leg 4: Distance6.060Time50:16.00Pace8:17.69ZoneEasy Miles
Distance/cool-down.
Leg 5: Distance0.250Time2:32.50Pace10:10.00ZoneEasy Miles
With Leigha and Bella.

Blue Crocs Miles: 12.25

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

Wed, Feb 22, 2023

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 - 2023-02-22 08:21:12
Workout Totals: Distance12.000Time1:45:40.50Pace8:48.38
12 total. Lots of snow today. Easy pace, usual distances for the kids for the most part as far as I remember.
Leg 1: Distance10.000Time1:26:20.80Pace8:38.08ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance2.000Time19:19.70Pace9:39.85ZoneEasy Miles
With Mary and Bella.

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

Thu, Feb 23, 2023

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 - 2023-02-23 10:13:45
Workout Totals: Distance12.000Time1:40:29.40Pace8:22.45
12 total. Easy pace, usual distances. Less snow today.
Leg 1: Distance2.000Time19:08.20Pace9:34.10ZoneEasy Miles
With Mary, Bella, Stephen, and Matthew.
Leg 2: Distance2.000Time15:54.90Pace7:57.45ZoneEasy Miles
With Stephen and Matthew.
Leg 3: Distance6.000Time49:35.50Pace8:15.92ZoneEasy Miles
With William.
Leg 4: Distance2.000Time15:50.80Pace7:55.40ZoneEasy Miles
Alone.

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

Fri, Feb 24, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.10	0.00	0.00	0.16	12.26

Fast Running Friend Workout - 2023-02-24 09:15:16
Workout Totals: Distance12.250Time1:44:53.90Pace8:33.79
12 total. Snow today. Jacob was able to do a pickup for 0.25 in 72 on a clear spot. We also did a pickup on the uphill 0.155 stretch, but it was not perfectly clear, so we ran 57.8. More or less usual distances for the kids if I remember right.
Leg 1: Distance10.000Time1:23:59.50Pace8:23.95
With Jacob.
Split 1:Distance9.845Time1:23:01.70Pace8:26.01ZoneEasy Miles Cumilative:Distance9.845Time1:23:01.70Pace8:26.01
Split 2:Distance0.155Time0:57.80Pace6:12.90ZoneVO2 Max Miles Cumilative:Distance10.000Time1:23:59.50Pace8:23.95

Leg 2: Distance0.250Time2:56.30Pace11:45.20ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time17:58.10Pace8:59.05ZoneEasy Miles
With Mary and Bella.

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

Sat, Feb 25, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	0.00	2.75	12.00

Fast Running Friend Workout - 2023-02-25 09:30:00
Workout Totals: Distance7.050Time57:50.80Pace8:12.31
12 total. Did 6x0.5 down the canyon with 0.25 recovery. Paced Bonnie, William and Matthew. Matthew did 3. William skipped the 5th one as he fell back on the 4th. On Matthew's intervals we kept it in the 2:48-2:50 range. To make up we did 2:45-2:46 on the ones he skipped. On the last one, I ran 2:38.7, William had 2:40, Bonnie 2:42.
Leg 1: Distance2.000Time17:19.00Pace8:39.50ZoneEasy Miles
With Mary, Bella, Jacob, and Bonnie.
Leg 2: Distance2.050Time17:33.60Pace8:33.95ZoneEasy Miles
Warm-up: With Joseph, Jacob, Matthew, William, and Bonnie.
Leg 3: Distance3.000Time22:58.20Pace7:39.40
Part of the workout.
Split 1:Distance0.500Time2:48.90Pace5:37.80ZoneVO2 Max Miles Cumilative:Distance0.500Time2:48.90Pace5:37.80
Split 2:Distance0.250Time3:04.40Pace12:17.60ZoneEasy Miles Cumilative:Distance0.750Time5:53.30Pace7:51.07
Split 3:Distance0.500Time2:46.70Pace5:33.40ZoneVO2 Max Miles Cumilative:Distance1.250Time8:40.00Pace6:56.00
Split 4:Distance0.250Time2:48.50Pace11:14.00ZoneEasy Miles Cumilative:Distance1.500Time11:28.50Pace7:39.00
Split 5:Distance0.500Time2:50.30Pace5:40.60ZoneVO2 Max Miles Cumilative:Distance2.000Time14:18.80Pace7:09.40
Split 6:Distance0.250Time2:49.20Pace11:16.80ZoneEasy Miles Cumilative:Distance2.250Time17:08.00Pace7:36.89
Split 7:Distance0.500Time2:45.10Pace5:30.20ZoneVO2 Max Miles Cumilative:Distance2.750Time19:53.10Pace7:13.85
Split 8:Distance0.250Time3:05.10Pace12:20.40ZoneEasy Miles Cumilative:Distance3.000Time22:58.20Pace7:39.40
Split 9:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance3.000Time22:58.20Pace7:39.40

Fast Running Friend Workout - 2023-02-25 10:56:22
Workout Totals: Distance4.950Time41:24.90Pace8:22.00
The rest of the workout - accidental watch reset.
Leg 1: Distance0.250Time2:50.60Pace11:22.40ZoneVO2 Max Miles
5th interval.
Leg 2: Distance0.750Time5:43.60Pace7:38.13
Recovery and the last interval.
Split 1:Distance0.250Time3:04.80Pace12:19.20ZoneEasy Miles Cumilative:Distance0.250Time3:04.80Pace12:19.20
Split 2:Distance0.500Time2:38.80Pace5:17.60ZoneVO2 Max Miles Cumilative:Distance0.750Time5:43.60Pace7:38.13

Leg 3: Distance3.950Time32:50.70Pace8:18.91ZoneEasy Miles
Part with Jacob and Bonnie, part alone.

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

Sun, Feb 26, 2023

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

Day of rest. Church. Our local ward, then the Russian branch.

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

Mon, Feb 27, 2023

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 - 2023-02-27 08:27:02
Workout Totals: Distance12.250Time1:45:42.30Pace8:37.74
12 total. Bella had a stomach problem and could only 0.25 miles with Leigha. Mary also could run only 1 miles and only in 11:04. Lots of snow in the morning, the pace was barely faster than 8:30.
Leg 1: Distance10.000Time1:23:39.30Pace8:21.93ZoneEasy Miles
With Jacob and Bonnie.
Leg 2: Distance0.250Time3:07.90Pace12:31.60ZoneEasy Miles
With Leigha and Bella.
Leg 3: Distance1.000Time11:04.90Pace11:04.90ZoneEasy Miles
With Mary.
Leg 4: Distance1.000Time7:50.20Pace7:50.20ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.25

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

Tue, Feb 28, 2023

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 - 2023-02-28 16:24:27
Workout Totals: Distance12.000Time1:34:15.80Pace7:51.32
12 total. Did a couple of uphill 0.5 pickups, first with Bonnie in 3:05, then alone in 3:03. The kids did easy runs. Bella still has a stomach problem, ran 0.25 with Leigha. I think Benjamin did 2x2 miles 10:00 and 10:07.
Leg 1: Distance4.000Time32:39.40Pace8:09.85ZoneEasy Miles
With Bonnie and Matthew, do not remember who else we had.
Leg 2: Distance2.000Time14:22.90Pace7:11.45
With Bonnie.
Split 1:Distance1.500Time11:17.60Pace7:31.73ZoneEasy Miles Cumilative:Distance1.500Time11:17.60Pace7:31.73
Split 2:Distance0.500Time3:05.30Pace6:10.60ZoneVO2 Max Miles Cumilative:Distance2.000Time14:22.90Pace7:11.45

Leg 3: Distance2.000Time17:56.40Pace8:58.20ZoneEasy Miles
With Bonnie and Mary. Maybe we had other kids.
Leg 4: Distance4.000Time29:17.10Pace7:19.28
Part with Bonnie, part alone.
Split 1:Distance3.500Time26:13.90Pace7:29.69ZoneEasy Miles Cumilative:Distance3.500Time26:13.90Pace7:29.69
Split 2:Distance0.500Time3:03.20Pace6:06.40ZoneVO2 Max Miles Cumilative:Distance4.000Time29:17.10Pace7:19.28

Blue Crocs Miles: 12.00

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

Wed, Mar 01, 2023

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 - 2023-03-01 08:21:19
Workout Totals: Distance12.000Time1:42:12.80Pace8:31.07
12 total. Snow. Slow pace. Bella was able to run 1 mile, though not very fast and with a break. I think otherwise usual distances. Leigha moved to 0.5 miles a day.
Leg 1: Distance8.000Time1:07:46.10Pace8:28.26ZoneEasy Miles
With Jacob and Bonnie.
Leg 2: Distance2.000Time15:56.70Pace7:58.35ZoneEasy Miles
Alone.
Leg 3: Distance0.500Time5:37.60Pace11:15.20ZoneEasy Miles
With Mary, Leigha, and Bella.
Leg 4: Distance0.500Time5:22.60Pace10:45.20ZoneEasy Miles
With Mary and Bella.
Leg 5: Distance1.000Time7:29.80Pace7:29.80ZoneEasy Miles
With Mary and Joseph.

Blue Crocs Miles: 12.00

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

Thu, Mar 02, 2023

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

Fast Running Friend Workout - 2023-03-02 14:24:25
Workout Totals: Distance12.500Time1:41:57.50Pace8:09.40
12.5 total. Paced Bonnie through 2 miles down the canyon in 12:25. Jacob ran 10:57. His target was to run the first mile in 5:00 and then do his best. He could only open in 5:07, then struggled and ran 5:47. Out of fuel today, I think. Plus it was somewhat windy.
Leg 1: Distance9.000Time1:09:26.50Pace7:42.94
With Jacob and Bonnie.
Split 1:Distance4.480Time37:01.10Pace8:15.78ZoneEasy Miles Cumilative:Distance4.480Time37:01.10Pace8:15.78
Split 2:Distance2.000Time12:25.90Pace6:12.95ZoneThreshold Miles Cumilative:Distance6.480Time49:27.00Pace7:37.87
Split 3:Distance2.520Time19:59.50Pace7:55.99ZoneEasy Miles Cumilative:Distance9.000Time1:09:26.50Pace7:42.94

Leg 2: Distance2.000Time17:02.40Pace8:31.20ZoneEasy Miles
With Matthew, Joseph, Stephen, and William.
Leg 3: Distance1.000Time9:55.40Pace9:55.40ZoneEasy Miles
With Bella.
Leg 4: Distance0.500Time5:33.20Pace11:06.40ZoneEasy Miles
With Leigha.

Blue Crocs Miles: 12.50

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

Fri, Mar 03, 2023

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 - 2023-03-03 09:18:42
Workout Totals: Distance12.000Time1:31:28.90Pace7:37.41
12 total. Easy pace, though Jacob and I ran somewhat brisk at the end. Bella was still struggling today, just ran with Leigha.
Leg 1: Distance10.000Time1:14:02.50Pace7:24.25ZoneEasy Miles
With Jacob.
Leg 2: Distance2.000Time17:26.40Pace8:43.20ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Sat, Mar 04, 2023

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

Fast Running Friend Workout - 2023-03-04 09:31:09
Workout Totals: Distance16.000Time2:04:38.10Pace7:47.38
16 total. Did 2x2 down the canyon. On the first one I paced Bonnie and Matthew until the last 0.5 when they started falling behind and I decided to go ahead and catch 12:00, which I was able to do. Bonnie got 12:06, Matthew got 12:12. Jacob ran 10:30 splitting 5:00, 5:30. Joseph ran 11:22. On the second interval Jacob paced me to 11:42. Benjamin did 6x1 mile averaging around 5:02 in Austin. Bella was able to run 1 mile in 9:49. Mary did her usual 2 miles. Leigha ran 0.5. William and Stephen ran 4 miles. Bonnie did 10. Joseph 8.
Leg 1: Distance1.940Time15:30.10Pace7:59.43ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:12.20Pace6:06.10
First interval with Bonnie and Matthew.
Split 1:Distance2.000Time12:00.70Pace6:00.35ZoneThreshold Miles Cumilative:Distance2.000Time12:00.70Pace6:00.35
Split 2:Distance0.000Time0:05.40Pace0:00.00ZoneEasy Miles Cumilative:Distance2.000Time12:06.10Pace6:03.05
Split 3:Distance0.000Time0:06.10Pace0:00.00ZoneEasy Miles Cumilative:Distance2.000Time12:12.20Pace6:06.10

Leg 3: Distance2.000Time18:42.30Pace9:21.15ZoneEasy Miles
Recovery with Jacob.
Leg 4: Distance2.000Time11:42.70Pace5:51.35ZoneThreshold Miles
Second interval, paced by Jacob.
Leg 5: Distance6.060Time48:18.30Pace7:58.27ZoneEasy Miles
Distance/cool-down, part with Jacob.
Leg 6: Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 7: Distance2.000Time18:12.50Pace9:06.25ZoneEasy Miles
With Mary, first mile with Bella.

Blue Crocs Miles: 16.00

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

Sun, Mar 05, 2023

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.

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

Mon, Mar 06, 2023

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

Fast Running Friend Workout - 2023-03-06 09:40:32
Workout Totals: Distance12.500Time1:42:07.50Pace8:10.20
12.5 total. Easy pace, usual distances.
Leg 1: Distance10.000Time1:19:55.90Pace7:59.59ZoneEasy Miles
With Jacob.
Leg 2: Distance2.000Time16:34.50Pace8:17.25ZoneEasy Miles
With Mary.
Leg 3: Distance0.500Time5:37.10Pace11:14.20ZoneEasy Miles
With Bella and Leigha.

Blue Crocs Miles: 12.50

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

Tue, Mar 07, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.85	0.00	2.00	0.16	12.01

Fast Running Friend Workout - 2023-03-07 09:58:52
Workout Totals: Distance12.000Time1:33:54.00Pace7:49.50
12 total. Did a 2 mile tempo down the canyon in 11:48. Jacob did it as well with a rabbit chase, I think he ran 10:39 with the splits of 5:15, 5:24. Easy runs for others. Bella was able to run 2 miles somewhat normally today.
Leg 1: Distance10.000Time1:16:19.10Pace7:37.91
With Jacob.
Split 1:Distance5.050Time40:32.10Pace8:01.60ZoneEasy Miles Cumilative:Distance5.050Time40:32.10Pace8:01.60
Split 2:Distance2.000Time11:48.40Pace5:54.20ZoneThreshold Miles Cumilative:Distance7.050Time52:20.50Pace7:25.46
Split 3:Distance2.795Time23:03.90Pace8:15.13ZoneEasy Miles Cumilative:Distance9.845Time1:15:24.40Pace7:39.56
Split 4:Distance0.155Time0:54.70Pace5:52.90ZoneVO2 Max Miles Cumilative:Distance10.000Time1:16:19.10Pace7:37.91

Leg 2: Distance2.000Time17:34.90Pace8:47.45ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00

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

Wed, Mar 08, 2023

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

Fast Running Friend Workout - 2023-03-08 09:20:28
Workout Totals: Distance12.500Time1:42:03.40Pace8:09.87
12.5 total. Easy pace, usual distances. William tried 8 today.
Leg 1: Distance10.000Time1:18:41.40Pace7:52.14ZoneEasy Miles
With Jacob, part with Joseph and William.
Leg 2: Distance0.500Time5:18.40Pace10:36.80ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time18:03.60Pace9:01.80ZoneEasy Miles
With Mary, part with Bella.

Blue Crocs Miles: 12.50

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

Thu, Mar 09, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.05	0.00	4.00	0.00	14.05

Fast Running Friend Workout - 2023-03-09 10:06:18
Workout Totals: Distance14.050Time1:50:42.20Pace7:52.75
14 total, did 2x2 down the canyon, 12:06 (with Matthew, 5:58, 6:08), and 11:36 (paced by Jacob, 5:51, 5:45). Jacob did the first one in 10:30. Joseph ran 10:58. Stephen ran 4 miles. Do not remember what William did. We did the longer run/workout on Thursday because of the chess tournament on Saturday. Mary and Bella did 2, Leigha 0.5.
Leg 1: Distance2.300Time18:35.80Pace8:05.13ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:06.10Pace6:03.05ZoneThreshold Miles
Pacing Matthew.
Leg 3: Distance2.000Time17:41.90Pace8:50.95ZoneEasy Miles
Recovery.
Leg 4: Distance2.000Time11:36.40Pace5:48.20ZoneThreshold Miles
Jacob paced me.
Leg 5: Distance3.700Time30:12.20Pace8:09.78ZoneEasy Miles
Distance with Jacob.
Leg 6: Distance2.050Time20:29.80Pace9:59.90ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 14.05

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

Fri, Mar 10, 2023

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 - 2023-03-10 19:16:57
Workout Totals: Distance10.000Time1:17:29.10Pace7:44.91
12 total. Easy pace, usual distances.
Leg 1: Distance10.000Time1:17:29.10Pace7:44.91ZoneEasy Miles
With Jacob, part with Joseph, William, Stephen, and Matthew.

Fast Running Friend Workout - 2023-03-10 19:26:43
Workout Totals: Distance2.000Time16:36.00Pace8:18.00

Leg 1: Distance2.000Time16:36.00Pace8:18.00ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Sat, Mar 11, 2023

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 - 2023-03-11 06:17:31
Workout Totals: Distance12.000Time1:31:20.20Pace7:36.68
12 total. Easy pace. Utah Elementary Chess Championship. Results: Stephen 3/5 (3 wins, 2 losses) 17th place in 6th grade Matthew 3.5/5 (3 wins, 1 draw, 1 loss) 9th place in 4th grade Mary 3/5 (3 wins, 1 loss, 1 forfeit due to spacing out and missing the round) 21st place in 2nd grade Bella 3/5(2 wins, 1 bye point, 2 losses) 7th place in kindergarden Leigha 1/5 (1 bye point, 4 losses) 15th place in kindergarden Team score 13.5 points, 1 point short of a trophy.
Leg 1: Distance8.000Time59:50.70Pace7:28.84ZoneEasy Miles
With Jacob.
Leg 2: Distance4.000Time31:29.50Pace7:52.38ZoneEasy Miles
With Stephen and Matthew, part with Jacob and Bella.

Blue Crocs Miles: 12.00

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

Sun, Mar 12, 2023

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

Day of rest. Church. Our local ward, then the Russian-speaking branch.

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

Mon, Mar 13, 2023

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

Fast Running Friend Workout - 2023-03-13 08:18:26
Workout Totals: Distance12.500Time1:41:06.30Pace8:05.30
12.5 total, easy pace mostly. Leigha ran a record in 0.5 - 4:45.
Leg 1: Distance8.000Time1:03:15.50Pace7:54.44ZoneEasy Miles
With Bonnie, Joseph, and Jacob.
Leg 2: Distance2.000Time15:29.30Pace7:44.65ZoneEasy Miles
Part with William, Stephen, and Matthew, part alone.
Leg 3: Distance2.000Time17:36.40Pace8:48.20ZoneEasy Miles
With Mary, part with Bella.
Leg 4: Distance0.500Time4:45.10Pace9:30.20ZoneEasy Miles
With Leigha.

Blue Crocs Miles: 12.50

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

Tue, Mar 14, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	2.00	0.00	11.00

Fast Running Friend Workout - 2023-03-14 13:56:14
Workout Totals: Distance11.000Time1:24:45.10Pace7:42.28
11 total. Paced Matthew to a 12:16 2 miles down the canyon into a headwind. Bonnie and William ran 12:25. Stephen did the first 0.5 with us in 3:06. Bella did 1, usual distances for everybody else. Benjamin did 2x2 with a 180 turnaround half way in 10:19 and 10:13. Stopped the workout due to knee pain.
Leg 1: Distance1.940Time16:27.40Pace8:28.97ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:25.70Pace6:12.85
Pacing Bonnie, William, and Matthew.
Split 1:Distance2.000Time12:16.40Pace6:08.20ZoneThreshold Miles Cumilative:Distance2.000Time12:16.40Pace6:08.20
Myself and Matthew.
Split 2:Distance0.000Time0:09.30Pace0:00.00ZoneEasy Miles Cumilative:Distance2.000Time12:25.70Pace6:12.85
Bonnie and William.

Leg 3: Distance3.560Time27:28.40Pace7:43.03ZoneEasy Miles
With Bonnie, part with William and Matthew.
Leg 4: Distance3.500Time28:23.60Pace8:06.74ZoneEasy Miles
Part with Mary, part alone.

Blue Crocs Miles: 11.00

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

Wed, Mar 15, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.55	0.00	2.00	0.00	14.55

Fast Running Friend Workout - 2023-03-15 08:54:02
Workout Totals: Distance14.550Time1:59:16.00Pace8:11.82
14+ total. Paced Bonnie in a 2 mile tempo in 12:24. Jacob ran 11:01 or 11:03, do not remember exactly. It was raining fairly hard. Otherwise easy runs and usual distances - except for Leigha who ran a 0.5 PR of 4:35 (holding the hand).
Leg 1: Distance8.000Time1:03:35.40Pace7:56.92
With Bonnie and Jacob, part with William.
Split 1:Distance4.050Time34:40.60Pace8:33.73ZoneEasy Miles Cumilative:Distance4.050Time34:40.60Pace8:33.73
Split 2:Distance2.000Time12:24.30Pace6:12.15ZoneThreshold Miles Cumilative:Distance6.050Time47:04.90Pace7:46.93
Split 3:Distance1.950Time16:30.50Pace8:27.95ZoneEasy Miles Cumilative:Distance8.000Time1:03:35.40Pace7:56.92

Leg 2: Distance4.000Time32:08.00Pace8:02.00ZoneEasy Miles
With Stephen and Matthew.
Leg 3: Distance0.500Time4:35.20Pace9:10.40ZoneEasy Miles
With Leigha.
Leg 4: Distance2.050Time18:57.40Pace9:14.83ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 14.55

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

Thu, Mar 16, 2023

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

Fast Running Friend Workout - 2023-03-16 10:38:16
Workout Totals: Distance12.500Time1:42:13.40Pace8:10.67
12.5 total, easy runs, usual distances.
Leg 1: Distance10.000Time1:19:19.60Pace7:55.96ZoneEasy Miles
With Jacob and Bonnie.
Leg 2: Distance0.500Time5:03.90Pace10:07.80ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time17:49.90Pace8:54.95ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.50

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

Fri, Mar 17, 2023

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

Fast Running Friend Workout - 2023-03-17 09:28:50
Workout Totals: Distance12.500Time1:37:31.70Pace7:48.14
12.5 total. Easy runs, usual distances.
Leg 1: Distance10.000Time1:13:46.30Pace7:22.63ZoneEasy Miles
With Jacob, part with William and Joseph.
Leg 2: Distance0.500Time4:41.00Pace9:22.00ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time19:04.40Pace9:32.20ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.50

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

Sat, Mar 18, 2023

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

Fast Running Friend Workout - 2023-03-18 09:32:44
Workout Totals: Distance16.000Time2:06:21.10Pace7:53.82
16 total. Did 2x2 down the canyon 11:58, 11:27. On the first one ran with Chad, Bonnie, William, and Matthew. Chad and William got 11:53/11:54, I stayed with Matthew, Bonnie ran 12:01. Joseph did a mile in 5:03, Jacob did 1.25 in 6:21 and then after 0.25 recovery a mile in 5:10. Then we jogged back and Joseph and Jacob paced me for the first 1.5. Then Jacob sped up, Joseph fell behind, but then caught and passed me. Jacob ended up with 11:08, last 0.5 in 2:31, Joseph got 11:23, I got 11:27. William ran the first mile with us in 5:42, Bonnie started with us, but then fell back and finished in 5:49. Benjamin paced Noah in a 3000 time trial, except Noah fell behind after the first mile, and Benjamin continued running the target pace and finished in 9:20. Noah got 9:38. Then Benjamin added a 1000 in 3:00. Bella was able to run only 1 mile today. Mary did 2, Leigha got a PR of 4:32 with Jacob pacing her.
Leg 1: Distance2.050Time16:40.40Pace8:08.00ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:58.30Pace5:59.15ZoneThreshold Miles
First interval.
Leg 3: Distance2.800Time23:34.70Pace8:25.25ZoneEasy Miles
Recovery.
Leg 4: Distance2.000Time11:27.90Pace5:43.95ZoneThreshold Miles
Second interval.
Leg 5: Distance5.150Time44:21.10Pace8:36.72ZoneEasy Miles
Distance.
Leg 6: Distance2.000Time18:18.70Pace9:09.35ZoneEasy Miles
With Mary, part with Bella.

Blue Crocs Miles: 16.00

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

Sun, Mar 19, 2023

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

Day of rest. Church. Our local ward, then the Russian-speaking branch.

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

Mon, Mar 20, 2023

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 - 2023-03-20 08:28:10
Workout Totals: Distance12.000Time1:37:25.10Pace8:07.09
12 total. Easy pace, mostly usual distances.
Leg 1: Distance8.000Time1:03:54.10Pace7:59.26ZoneEasy Miles
With Bonnie and Jacob.
Leg 2: Distance2.000Time16:02.90Pace8:01.45ZoneEasy Miles
Part with Matthew, Stephen, and William, part alone.
Leg 3: Distance2.000Time17:28.10Pace8:44.05ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Tue, Mar 21, 2023

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 - 2023-03-21 15:45:42
Workout Totals: Distance12.000Time1:35:59.00Pace7:59.92
12 total. Easy pace, usual distances - except for Bella who ran only 1 mile. Leigha ran a PR of 0.5 in 4:15.
Leg 1: Distance2.000Time17:43.30Pace8:51.65ZoneEasy Miles
With Bonnie and Mary.
Leg 2: Distance0.500Time4:15.50Pace8:31.00ZoneEasy Miles
With Bonnie and Leigha.
Leg 3: Distance1.000Time9:25.60Pace9:25.60ZoneEasy Miles
With Bonnie and Bella.
Leg 4: Distance4.000Time31:04.40Pace7:46.10ZoneEasy Miles
With Bonnie, Matthew and Stephen.
Leg 5: Distance4.500Time33:30.20Pace7:26.71ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.00

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

Wed, Mar 22, 2023

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 - 2023-03-22 08:20:00
Workout Totals: Distance12.000Time1:35:29.10Pace7:57.43
12 total, easy runs, mostly usual distances.
Leg 1: Distance8.000Time1:03:55.80Pace7:59.48ZoneEasy Miles
With Jacob and William.
Leg 2: Distance4.000Time31:33.30Pace7:53.32ZoneEasy Miles
With Stephen and Matthew.

Blue Crocs Miles: 12.00

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

Thu, Mar 23, 2023

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 - 2023-03-23 08:31:23
Workout Totals: Distance12.000Time1:35:46.70Pace7:58.89
12 total, easy pace, usual distances.
Leg 1: Distance8.000Time1:03:48.00Pace7:58.50ZoneEasy Miles
With Jacob.
Leg 2: Distance4.000Time31:58.70Pace7:59.68ZoneEasy Miles
With Matthew, part with Stephen, Mary and Bella.

Blue Crocs Miles: 12.00

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

Fri, Mar 24, 2023

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 - 2023-03-24 17:15:49
Workout Totals: Distance12.000Time1:35:01.10Pace7:55.09
12 total. Jacob did 12 also. Joseph did 8, William 6. Stephen and Matthew 2. Do not remember what Mary and Bella did today.
Leg 1: Distance12.000Time1:35:01.10Pace7:55.09ZoneEasy Miles
With Jacob, part with Joseph and William.

Blue Crocs Miles: 12.00

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

Sat, Mar 25, 2023

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

Fast Running Friend Workout - 2023-03-25 15:17:28
Workout Totals: Distance12.000Time1:41:36.10Pace8:28.01
14 total. Did a brisk 12 mile run at 7:00 pace going into the canyon and back. Had some snow on the road. The hamstring was hurting, I could not do a tempo in the 6:00 range, so to make the best of the situation I ran slower and longer. The Joseph, Jacob and William had colds, ran only 8 miles today. Benjamin raced a 5 K on a hilly course in Austin and won it with 16:55.
Leg 1: Distance2.000Time17:29.20Pace8:44.60ZoneEasy Miles
WIth Mary, Bonnie, and William, part with Bella if I remember right.
Leg 2: Distance10.000Time1:24:06.90Pace8:24.69ZoneMarathon Pace Miles
Part with Joseph, Jacob, and William, part alone.

Blue Crocs Miles: 12.00

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

Sun, Mar 26, 2023

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

Day of rest. Church. Just our local ward today. The Russian-speaking branch had stake conference.

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

Mon, Mar 27, 2023

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 - 2023-03-27 08:23:36
Workout Totals: Distance12.000Time1:44:42.80Pace8:43.57
12 total, easy pace. Snow, we could not even average in 8:30 early in the morning.
Leg 1: Distance8.000Time1:09:30.50Pace8:41.31ZoneEasy Miles
With Jacob and Bonnie.
Leg 2: Distance2.000Time16:19.50Pace8:09.75ZoneEasy Miles
Part with Matthew, William, and Stephen, part alone.
Leg 3: Distance2.000Time18:52.80Pace9:26.40ZoneEasy Miles
With Bella.

Blue Crocs Miles: 12.00

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

Tue, Mar 28, 2023

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 - 2023-03-28 16:27:06
Workout Totals: Distance12.000Time1:36:35.80Pace8:02.98
12 total, easy pace, somewhat usual distances, I think Jacob ran a bit less due to a cold.
Leg 1: Distance2.000Time16:40.70Pace8:20.35ZoneEasy Miles
With Preston and Bonnie.
Leg 2: Distance8.000Time1:02:49.90Pace7:51.24ZoneEasy Miles
With Bonnie and Joseph.
Leg 3: Distance2.000Time17:05.20Pace8:32.60ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Wed, Mar 29, 2023

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

Fast Running Friend Workout - 2023-03-29 17:27:42
Workout Totals: Distance12.500Time1:41:21.60Pace8:06.53
12 total. Easy pace, more or less usual distances for the kids if I remember right.
Leg 1: Distance8.000Time1:01:09.50Pace7:38.69ZoneEasy Miles
With Bonnie, part with Joseph.
Leg 2: Distance2.000Time14:59.60Pace7:29.80ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time19:26.80Pace9:43.40ZoneEasy Miles
With Mary and Bella.
Leg 4: Distance0.500Time5:45.70Pace11:31.40ZoneEasy Miles
With Leigha.

Blue Crocs Miles: 12.50

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

Thu, Mar 30, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	4.00	0.00	0.00	10.00

Fast Running Friend Workout - 2023-03-30 15:04:21
Workout Totals: Distance10.000Time1:14:17.10Pace7:25.71
10 total. Tapering for the half a bit. Did 4 quicker miles at sub-7:00 pace on our out and back course. Reduced mileage for some of the kids - tapering. Mary ran 15:34 for 2 miles which I am going to call a record as I do not recall her running faster than that.
Leg 1: Distance4.000Time30:45.90Pace7:41.48ZoneEasy Miles
I think this was with Bonnie and Matthew.
Leg 2: Distance4.000Time27:56.90Pace6:59.23ZoneMarathon Pace Miles
Alone.
Leg 3: Distance2.000Time15:34.30Pace7:47.15ZoneEasy Miles
With Mary.

Blue Crocs Miles: 10.00

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

Fri, Mar 31, 2023

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

Fast Running Friend Workout - 2023-03-31 09:36:24
Workout Totals: Distance6.500Time51:50.80Pace7:58.58
6.5 total. Tapering for the half. Went to see Riley at Fyzical. He did the needle therapy for my hamstring and some mobility adjustments for the SI joint.
Leg 1: Distance4.000Time31:21.70Pace7:50.43ZoneEasy Miles
With the boys, if I remember right.
Leg 2: Distance2.000Time15:33.60Pace7:46.80ZoneEasy Miles
With Mary.
Leg 3: Distance0.500Time4:55.50Pace9:51.00ZoneEasy Miles
With Leigha.

Blue Crocs Miles: 6.50

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

Sat, Apr 01, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	3.00	4.50	0.00	14.00

Fast Running Friend Workout - 2023-04-01 07:46:21
Workout Totals: Distance14.000Time1:44:31.10Pace7:27.94
14 total. The half got cancelled so we improvised with a workout. Did a 7.5 tempo in 48:35. 3.5 down, 2 up 2 down. Paced Matthew for the first 3.5, then ran alone. Joseph paced Bonnie and William. William got 51:30, Bonnie 51:40. Joseph went ahead with William at the end. Matthew got 22:35 for 3.5. Then I ran 7:00, 6:48 uphill, and 6:09, 6:03 downhill. This was my first tempo run after the hamstring strain. I am happy with how it went. I am also happy that both Bonnie and William were able to average sub-7:00 on this course.
Leg 1: Distance0.600Time5:29.50Pace9:09.17ZoneEasy Miles
Warm-up.
Leg 2: Distance7.500Time48:35.50Pace6:28.73
Tempo run.
Split 1:Distance3.000Time19:28.10Pace6:29.37ZoneMarathon Pace Miles Cumilative:Distance3.000Time19:28.10Pace6:29.37
Split 2:Distance4.500Time29:07.40Pace6:28.31ZoneThreshold Miles Cumilative:Distance7.500Time48:35.50Pace6:28.73

Leg 3: Distance3.900Time32:59.50Pace8:27.56ZoneEasy Miles
Cool-down, part with Jacob.
Leg 4: Distance2.000Time17:26.60Pace8:43.30ZoneEasy Miles
With Mary.

Blue Crocs Miles: 14.00

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

Sun, Apr 02, 2023

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, Apr 03, 2023

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 - 2023-04-03 08:32:41
Workout Totals: Distance12.000Time1:38:15.20Pace8:11.27
12 total. Easy runs, usual distances.
Leg 1: Distance8.000Time1:03:49.20Pace7:58.65ZoneEasy Miles
With Jacob and Bonnie.
Leg 2: Distance2.000Time17:17.20Pace8:38.60ZoneEasy Miles
Part with Stephen and Matthew, part alone.
Leg 3: Distance2.000Time17:08.80Pace8:34.40ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Tue, Apr 04, 2023

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

Fast Running Friend Workout - 2023-04-04 09:51:22
Workout Totals: Distance12.000Time1:36:00.30Pace8:00.03
12 total. Did a pickup for 1.25. Usual distances for the kids, easy pace.
Leg 1: Distance4.000Time31:27.20Pace7:51.80ZoneEasy Miles
With Stephen and Matthew. Maybe William as well.
Leg 2: Distance6.000Time45:28.10Pace7:34.68
Alone.
Split 1:Distance4.565Time36:31.00Pace7:59.96ZoneEasy Miles Cumilative:Distance4.565Time36:31.00Pace7:59.96
Split 2:Distance1.250Time7:28.10Pace5:58.48ZoneThreshold Miles Cumilative:Distance5.815Time43:59.10Pace7:33.84
Split 3:Distance0.185Time1:29.00Pace8:01.08ZoneEasy Miles Cumilative:Distance6.000Time45:28.10Pace7:34.68

Leg 3: Distance0.500Time5:07.90Pace10:15.80ZoneEasy Miles
With Leigha, Mary and Bella.
Leg 4: Distance1.500Time13:57.10Pace9:18.07ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00

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

Wed, Apr 05, 2023

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 - 2023-04-05 08:26:33
Workout Totals: Distance12.000Time1:42:57.20Pace8:34.77
12 total, easy pace, usual distances.
Leg 1: Distance8.000Time1:08:07.90Pace8:30.99ZoneEasy Miles
With Jose, Jacob, and Bonnie.
Leg 2: Distance2.000Time15:12.60Pace7:36.30
With Bonnie, part with Stephen and Matthew.
Split 1:Distance1.500Time12:05.60Pace8:03.73ZoneEasy Miles Cumilative:Distance1.500Time12:05.60Pace8:03.73
Split 2:Distance0.500Time3:07.00Pace6:14.00ZoneThreshold Miles Cumilative:Distance2.000Time15:12.60Pace7:36.30

Leg 3: Distance0.500Time5:07.80Pace10:15.60ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4: Distance1.500Time14:28.90Pace9:39.27ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00

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

Thu, Apr 06, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.50	0.00	0.00	0.50	14.00

Fast Running Friend Workout - 2023-04-06 08:24:31
Workout Totals: Distance14.000Time1:54:26.30Pace8:10.45
14 total. Usual distances for the kids. Did 0.5 uphill with Jacob for his warm-up. Then he did 1.25 down the canyon, but all he had was 6:49. I had him do a 1.875 but all he had was 57. Then he finally found the groove at the end and did the uphill 0.155 in 43. He has been having this strange problem where he does not turn over very fast, looks like he is jogging, but cannot go any faster. Sometimes he is able to kick himself out of it. Bonnie and William did 3x1.25 down in 7:28, up 8:13, down in 7:29 or 7:28. I was happy with this workout for them.
Leg 1: Distance8.000Time1:03:40.80Pace7:57.60
With Jacob.
Split 1:Distance2.270Time18:21.50Pace8:05.24ZoneEasy Miles Cumilative:Distance2.270Time18:21.50Pace8:05.24
Split 2:Distance0.500Time3:02.10Pace6:04.20ZoneVO2 Max Miles Cumilative:Distance2.770Time21:23.60Pace7:43.39
Split 3:Distance5.230Time42:17.20Pace8:05.12ZoneEasy Miles Cumilative:Distance8.000Time1:03:40.80Pace7:57.60

Leg 2: Distance4.000Time31:58.40Pace7:59.60ZoneEasy Miles
With Matthew and Stephen.
Leg 3: Distance0.500Time5:00.60Pace10:01.20ZoneEasy Miles
With Leigha, Presten, Mary and Bella.
Leg 4: Distance1.000Time9:38.20Pace9:38.20ZoneEasy Miles
With Mary, Bella, and Presten.
Leg 5: Distance0.500Time4:08.30Pace8:16.60ZoneEasy Miles
With Bella.

Blue Crocs Miles: 14.00

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

Fri, Apr 07, 2023

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 - 2023-04-07 09:01:16
Workout Totals: Distance12.000Time1:37:21.70Pace8:06.81
12 total. Easy pace, mostly, usual distances. Jacob did some pickups. I think a couple of uphill strides, then 0.25 down the canyon in 65.
Leg 1: Distance10.000Time1:19:39.50Pace7:57.95ZoneEasy Miles
With Joseph and Jacob. Part with Stephen and Matthew if I remember right.
Leg 2: Distance2.000Time17:42.20Pace8:51.10ZoneEasy Miles
With Mary, do not remember if we had Bella.

Blue Crocs Miles: 12.00

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

Sat, Apr 08, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	3.75	0.00	16.00

Fast Running Friend Workout - 2023-04-08 07:30:51
Workout Totals: Distance16.000Time2:12:18.90Pace8:16.18
16 total. Did 3x1.25 down 7:25, up 7:59, down 7:19. First one with Bonnie, William, and Matthew. Jacob ran it in 6:40. On the second one I had Jacob pace us. William and Bonnie felt behind and finished in 8:25. On the third one William and Bonnie fell behind and finished in 7:35. I think they were tired from doing this workout on Thursday, but it might be good to do such workouts on tired legs from time to time. Jacob ran the last interval in 6:21, and improvement. Joseph did not run much today due to a hurt foot. Stephen started with us on the first interval, his target was to make it to 0.5, and he would have made it except he had to go to the bathroom. Then he ran 0.5 in 3:00 alone later. I was happy to break 8:00 on the uphill (6:24 pace). Leigha ran her first mile and got 10:03 (holding the hand). She was very excited about her success.
Leg 1: Distance2.000Time16:13.00Pace8:06.50ZoneEasy Miles
Warm-up.
Leg 2: Distance5.000Time37:24.40Pace7:28.88
Workout.
Split 1:Distance1.250Time7:25.70Pace5:56.56ZoneThreshold Miles Cumilative:Distance1.250Time7:25.70Pace5:56.56
Split 2:Distance0.500Time6:00.10Pace12:00.20ZoneEasy Miles Cumilative:Distance1.750Time13:25.80Pace7:40.46
Split 3:Distance1.250Time7:59.80Pace6:23.84ZoneThreshold Miles Cumilative:Distance3.000Time21:25.60Pace7:08.53
Split 4:Distance0.500Time5:40.80Pace11:21.60ZoneEasy Miles Cumilative:Distance3.500Time27:06.40Pace7:44.69
Split 5:Distance1.250Time7:19.90Pace5:51.92ZoneThreshold Miles Cumilative:Distance4.750Time34:26.30Pace7:15.01
Split 6:Distance0.250Time2:58.10Pace11:52.40ZoneEasy Miles Cumilative:Distance5.000Time37:24.40Pace7:28.88

Leg 3: Distance7.000Time1:00:29.10Pace8:38.44ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance1.000Time10:03.20Pace10:03.20ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 5: Distance1.000Time8:09.20Pace8:09.20ZoneEasy Miles
With Mary.

Blue Crocs Miles: 16.00

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

Sun, Apr 09, 2023

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

Day of rest. Church. Our local ward, then the Russian-speaking branch.

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

Mon, Apr 10, 2023

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 - 2023-04-10 08:26:27
Workout Totals: Distance12.000Time1:34:33.20Pace7:52.77
12 total. Easy pace, usual distances.
Leg 1: Distance8.000Time1:03:01.00Pace7:52.62ZoneEasy Miles
With Jacob and Bonnie, part with Joseph.
Leg 2: Distance4.000Time31:32.20Pace7:53.05ZoneEasy Miles
With Stephen and Matthew.

Blue Crocs Miles: 12.00

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

Tue, Apr 11, 2023

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 - 2023-04-11 08:18:19
Workout Totals: Distance12.000Time1:38:37.90Pace8:13.16
12 total, easy pace. Benjamin is visiting us, did 9+3 with a mile pickup in 4:44. Jacob did some strides uphill and downhill, but this was not enough to wake up - his 1.25 down was 6:40.
Leg 1: Distance8.000Time1:09:02.20Pace8:37.77ZoneEasy Miles
With Jacob, Jose, and Bonnie.
Leg 2: Distance4.000Time29:35.70Pace7:23.93ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.00

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

Wed, Apr 12, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.30	0.00	4.00	0.00	13.30

Fast Running Friend Workout - 2023-04-12 08:30:36
Workout Totals: Distance13.300Time1:43:48.70Pace7:48.32
13+ total. Did a 4 mile tempo run down the canyon. It was a slow day. There was some headwind, but not enough to justify the slowdown. I ran with Bonnie for the first 2 miles in 12:21, but then could not speed up very much, and finished in 24:36. Benjamin got 20:24 with a 5:14 spasm in the last mile. Then after recovery 5:10 mile uphill. Jacob did 1.25 in 6:36, then after a while, 2:35 for 0.5 uphill. Leigha improved her mile time to 9:49 (holding the hand), first time under 10:00.
Leg 1: Distance1.250Time11:12.20Pace8:57.76ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time24:36.00Pace6:09.00ZoneThreshold Miles
Tempo run.
Leg 3: Distance3.050Time26:13.00Pace8:35.74ZoneEasy Miles
Cool-down.
Leg 4: Distance2.000Time15:58.10Pace7:59.05ZoneEasy Miles
Part with Stephen and Matthew, part alone.
Leg 5: Distance1.000Time9:49.40Pace9:49.40ZoneEasy Miles
With Leigha, Bonnie, William, and Benjamin.
Leg 6: Distance2.000Time16:00.00Pace8:00.00ZoneEasy Miles
With William, Bonnie, and Benjamin.

Blue Crocs Miles: 13.30

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

Thu, Apr 13, 2023

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 - 2023-04-13 07:20:05
Workout Totals: Distance12.000Time1:37:32.00Pace8:07.67
12 total. Did 0.25 in 71 down. Benjamin and Jacob did 2x0.125 up first one in 36, on the second one Benjamin did 33, Jacob 30, and then 0.5 down Benjamin 2:19, Jacob 2:20.
Leg 1: Distance8.000Time1:05:41.30Pace8:12.66
With Benjamin and Jacob, part with William and Joseph.
Split 1:Distance4.230Time35:32.90Pace8:24.23ZoneEasy Miles Cumilative:Distance4.230Time35:32.90Pace8:24.23
Split 2:Distance0.250Time1:11.40Pace4:45.60ZoneVO2 Max Miles Cumilative:Distance4.480Time36:44.30Pace8:12.03
Split 3:Distance3.520Time28:57.00Pace8:13.47ZoneEasy Miles Cumilative:Distance8.000Time1:05:41.30Pace8:12.66

Leg 2: Distance4.000Time31:50.70Pace7:57.68ZoneEasy Miles
With Stephen and Matthew.

Blue Crocs Miles: 12.00

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

Fri, Apr 14, 2023

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

Fast Running Friend Workout - 2023-04-14 13:24:06
Workout Totals: Distance13.000Time1:45:52.60Pace8:08.66
13 total. Easy pace, mostly. Leigha ran a mile PR (holding the hand) of 9:29. Benjamin did a mile pickup in 4:43 down the canyon.
Leg 1: Distance1.000Time9:29.70Pace9:29.70ZoneEasy Miles
With Leigha and the gang.
Leg 2: Distance1.000Time8:34.50Pace8:34.50ZoneEasy Miles
With Benjamin, William, Stephen, Matthew, Presten, Mary, and Bella.
Leg 3: Distance11.000Time1:27:48.40Pace7:58.95ZoneEasy Miles
With Benjamin, part with William, Stephen, and Matthew.

Blue Crocs Miles: 13.00

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

Sat, Apr 15, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	4.00	0.00	16.50

Fast Running Friend Workout - 2023-04-15 07:21:40
Workout Totals: Distance16.500Time2:13:26.50Pace8:05.24
16 total. Did a 4 mile tempo down the canyon in 24:03. Improvement over Wednesday. Bonnie and William were with me through the first 2 in 12:05. Bonnie did one more mile with 18:22 at 3 miles. William did all 4 in 24:23, which was a pleasant surprise. Jacob ran the first mile with Benjamin in 5:02, then paced me the rest of the way. He got 23:03 for 4 miles. Then he and Benjamin after some rest ran a fast downhill mile. Benjamin got 4:54, Jacob 4:59. Stephen ran one mile down in 6:13. Matthew kept up with us for about 1.25 then fell back. He probably got around 12:20.
Leg 1: Distance1.100Time10:00.00Pace9:05.45ZoneEasy Miles
Warm-up with the gang.
Leg 2: Distance4.000Time24:03.80Pace6:00.95ZoneThreshold Miles
Tempo run.
Leg 3: Distance7.400Time1:05:23.00Pace8:50.14ZoneEasy Miles
Distance with Jacob, part with Bonnie and Benjamin.
Leg 4: Distance2.000Time15:42.50Pace7:51.25ZoneEasy Miles
Alone.
Leg 5: Distance1.000Time8:15.70Pace8:15.70ZoneEasy Miles
With Mary.
Leg 6: Distance1.000Time10:01.50Pace10:01.50ZoneEasy Miles
With Mary and Leigha.

Blue Crocs Miles: 16.50

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

Sun, Apr 16, 2023

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 17, 2023

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 - 2023-04-17 08:34:22
Workout Totals: Distance12.000Time1:35:36.20Pace7:58.02
12 total. Easy runs, usual distances.
Leg 1: Distance10.000Time1:16:56.30Pace7:41.63ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time10:38.80Pace10:38.80ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance1.000Time8:01.10Pace8:01.10ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Tue, Apr 18, 2023

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 - 2023-04-18 08:28:54
Workout Totals: Distance12.120Time1:39:55.40Pace8:14.67
12 total. Did a mile pickup with Joseph in 6:00. Jacob ran the first quarter with us, then sped up and ran 6:49 for 1.25.
Leg 1: Distance8.120Time1:03:36.10Pace7:49.96
With Joseph and Jacob.
Split 1:Distance4.350Time34:36.60Pace7:57.38ZoneEasy Miles Cumilative:Distance4.350Time34:36.60Pace7:57.38
Split 2:Distance1.000Time6:00.60Pace6:00.60ZoneThreshold Miles Cumilative:Distance5.350Time40:37.20Pace7:35.55
Split 3:Distance2.770Time22:58.90Pace8:17.80ZoneEasy Miles Cumilative:Distance8.120Time1:03:36.10Pace7:49.96

Leg 2: Distance2.000Time15:53.70Pace7:56.85ZoneEasy Miles
Part with Stephen and Matthew, part alone.
Leg 3: Distance1.000Time10:38.80Pace10:38.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time9:46.80Pace9:46.80ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.12

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

Wed, Apr 19, 2023

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 - 2023-04-19 08:23:15
Workout Totals: Distance12.000Time1:33:57.40Pace7:49.78
12 total. Jacob did some pickups, I think. He has been struggling with the panic attacks when the pace gets fast. Very interesting problem. His attitude is as good as it could be. He tries as hard as he can. But the pain of the fast pace past a certain threshold which is somewhere in the 5:10 range triggers a shutdown. Sometimes he cannot even run as little as a quarter mile at that pace. He had this happen to him before when he was younger. Back then he reacted more emotionally. Now he has his emotions under control, but it still happens.
Leg 1: Distance8.000Time1:02:47.20Pace7:50.90ZoneEasy Miles
With Joseph, Jacob, and Bonnie - if I remember right.
Leg 2: Distance4.000Time31:10.20Pace7:47.55ZoneEasy Miles
With William and Stephen.

Blue Crocs Miles: 12.00

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

Thu, Apr 20, 2023

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 - 2023-04-20 08:31:35
Workout Totals: Distance12.000Time1:35:17.60Pace7:56.47
12 total. Easy pace for me. I think Jacob did some pickups and Joseph ran 0.5 with him.
Leg 1: Distance10.000Time1:16:14.80Pace7:37.48ZoneEasy Miles
I think this was part with Joseph, Jacob, and Bonnie, and part alone.
Leg 2: Distance1.000Time10:09.60Pace10:09.60ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance1.000Time8:53.20Pace8:53.20ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00

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

Fri, Apr 21, 2023

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 - 2023-04-21 09:15:40
Workout Totals: Distance12.000Time1:34:36.30Pace7:53.03
12 total. Turned 50 today. Celebrated by running a sub-6:00 mile down the canyon just in case something bad happens - it can anytime when you are older - and I would not be able to do it in the future. I ran the first half in 2:55, and then I asked Jacob to up the pace because I wanted to break 5:40, and I did finishing in 5:39. Jacob ran only 6 tapering for the 5000 tomorrow. More or less usual distances for everybody else.
Leg 1: Distance8.000Time1:00:50.60Pace7:36.33
Part with Jacob, part alone.
Split 1:Distance3.050Time23:52.90Pace7:49.80ZoneEasy Miles Cumilative:Distance3.050Time23:52.90Pace7:49.80
Split 2:Distance1.000Time5:39.40Pace5:39.40ZoneVO2 Max Miles Cumilative:Distance4.050Time29:32.30Pace7:17.60
Split 3:Distance3.950Time31:18.30Pace7:55.52ZoneEasy Miles Cumilative:Distance8.000Time1:00:50.60Pace7:36.33

Leg 2: Distance2.000Time15:38.20Pace7:49.10ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:53.60Pace9:53.60ZoneEasy Miles
With Leigha, Bella, and Mary.
Leg 4: Distance1.000Time8:13.90Pace8:13.90ZoneEasy Miles
With Mary and Bella - if I remember right.

Blue Crocs Miles: 12.00

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

Sat, Apr 22, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.90	0.00	0.00	3.11	16.01

Fast Running Friend Workout - 2023-04-22 08:03:23
Workout Totals: Distance14.008Time1:47:28.30Pace7:40.33
16 total. Since Jacob and Bonnie were running a 5000 at the Clarence Robison Invitational, we decided to do a 5 K in the morning down the canyon. Times: Joseph 17:51 myself 18:10.9 William 18:12 Matthew 19:38 Joseph pulled me and William for 2.107 miles (0:37, 5:49, 5:51), then sped up and ran the last mile in 5:34. I closed in 5:53. William fell back a bit in the kick, well, more like I held the pace better than he did as neither one of us had much of a kick, but still ran a PR of 18:12. I was happy to see this improvement. Matthew also ran a PR 19:38. Stephen did something as well, but he took a bathroom detour, so his distance was longer, but he had a stop. Adjusted for the extra distance I think his time comes out to 20:55. Bonnie and Jacob raced, though not quite as well as I hoped. Both had a spectacular blow up in the last mile. Bonnie's was more spectacular. She opened with 5:53 for the first 1600, but then her pace quickly degraded to barely sub-7:00. She finished in 20:07.04 Jacob had a similar story. He had 5:12 at 1600, then 10:00 at 3000, and then a death march to the finish with 86-88 second laps. Next week I will have them run with an HRM to see what is going on. They run enough miles and do enough workouts to not blow up like that. You could say they started out too fast, but with their training if everything is normal they should physically not be able to start too fast for such a blow-up even if they tried to do this on purpose - especially not while feeling the pace is very manageable.
Leg 1: Distance1.100Time9:10.80Pace8:20.73ZoneEasy Miles
Warm-up.
Leg 2: Distance5.908Time42:48.80Pace7:14.80
5 K with Joseph and William, part with Matthew, then some jogging/distance.
Split 1:Distance3.107Time18:10.90Pace5:51.11ZoneVO2 Max Miles Cumilative:Distance3.107Time18:10.90Pace5:51.11
Split 2:Distance0.181Time1:27.10Pace8:01.22ZoneEasy Miles Cumilative:Distance3.288Time19:38.00Pace5:58.27
Split 3:Distance2.620Time23:10.80Pace8:50.84ZoneEasy Miles Cumilative:Distance5.908Time42:48.80Pace7:14.80

Leg 3: Distance7.000Time55:28.70Pace7:55.53ZoneEasy Miles
Alone.

Fast Running Friend Workout - 2023-04-22 17:19:18
Workout Totals: Distance2.000Time19:22.10Pace9:41.05

Leg 1: Distance1.000Time10:41.10Pace10:41.10ZoneEasy Miles
With Bella, Mary, and Leigha.
Leg 2: Distance1.000Time8:41.00Pace8:41.00ZoneEasy Miles
With Mary.

Blue Crocs Miles: 16.00

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

Sun, Apr 23, 2023

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 24, 2023

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 - 2023-04-24 08:31:21
Workout Totals: Distance12.000Time1:37:16.00Pace8:06.33
12 total. Easy pace. Jacob did a workout covering 2 miles down the canyon with target of 5:04 pace, but a kick when the pace degraded followed by 30 seconds of rest. He needed 2 stops, if I remember right.
Leg 1: Distance10.000Time1:19:18.50Pace7:55.85ZoneEasy Miles
Part with Bonnie and Jacob, part alone.
Leg 2: Distance1.000Time9:52.30Pace9:52.30ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance1.000Time8:05.20Pace8:05.20ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Tue, Apr 25, 2023

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 - 2023-04-25 08:29:56
Workout Totals: Distance12.000Time1:36:01.80Pace8:00.15
12 total. Did 0.5 down the canyon in 2:40. Jacob repeated the 2 mile at 5:04 target workout with breaks. Easy pace for everyone else, more or less, except Bella decided to run a fast mile and did 7:37. Mary was not feeling well, could run only 1 mile.
Leg 1: Distance10.000Time1:18:26.60Pace7:50.66
Part with Jacob, Joseph, and Bonnie, part alone.
Split 1:Distance4.230Time33:40.20Pace7:57.59ZoneEasy Miles Cumilative:Distance4.230Time33:40.20Pace7:57.59
Split 2:Distance0.500Time2:40.20Pace5:20.40ZoneVO2 Max Miles Cumilative:Distance4.730Time36:20.40Pace7:40.97
Split 3:Distance5.270Time42:06.20Pace7:59.35ZoneEasy Miles Cumilative:Distance10.000Time1:18:26.60Pace7:50.66

Leg 2: Distance1.000Time9:57.30Pace9:57.30ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance1.000Time7:37.90Pace7:37.90ZoneEasy Miles
With Bella.

Blue Crocs Miles: 12.00

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

Wed, Apr 26, 2023

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 - 2023-04-26 08:38:54
Workout Totals: Distance12.000Time1:34:46.70Pace7:53.89
12 total. Did a 2 mile pickup with Bonnie and Jacob uphill for the last 2 miles to the house.
Leg 1: Distance8.000Time59:54.30Pace7:29.29
Split 1:Distance6.000Time46:42.10Pace7:47.02ZoneEasy Miles Cumilative:Distance6.000Time46:42.10Pace7:47.02
Split 2:Distance2.000Time13:12.20Pace6:36.10ZoneMarathon Pace Miles Cumilative:Distance8.000Time59:54.30Pace7:29.29

Leg 2: Distance1.000Time9:13.50Pace9:13.50ZoneEasy Miles
With Mary. We might have had Bella as well.
Leg 3: Distance1.000Time10:20.70Pace10:20.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance2.000Time15:18.20Pace7:39.10ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.00

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

Thu, Apr 27, 2023

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

Fast Running Friend Workout - 2023-04-27 09:22:08
Workout Totals: Distance12.060Time1:35:49.10Pace7:56.71
12 total. Paced Matthew in a mile time trial. He ran 5:54.4, repeat of a PR or a little off. First lap in 82, then coasted at around 90 per lap. William ran 800 PR of 2:30. Bonnie ran 2:37. They opened in 72. Jacob did a track workout covering 3200 meters with breaks in 10:15.
Leg 1: Distance1.560Time12:55.30Pace8:16.99ZoneEasy Miles
Leg 2: Distance1.000Time5:54.40Pace5:54.40ZoneVO2 Max Miles
Leg 3: Distance7.000Time57:13.70Pace8:10.53ZoneEasy Miles
Leg 4: Distance2.500Time19:45.70Pace7:54.28ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.06

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

Fri, Apr 28, 2023

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 - 2023-04-28 06:32:27
Workout Totals: Distance12.000Time1:36:24.80Pace8:02.07
12 total. Easy pace. Usual distances mostly. Bella was not feeling well, ran just 1 mile.
Leg 1: Distance8.000Time1:03:10.30Pace7:53.79ZoneEasy Miles
With Bonnie and Jacob, do not remember if we had anybody else.
Leg 2: Distance1.000Time9:58.90Pace9:58.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:15.70Pace8:15.70ZoneEasy Miles
With Mary.
Leg 4: Distance2.000Time14:59.90Pace7:29.95ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.00

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

Sat, Apr 29, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.10	0.00	4.00	0.00	17.10

Fast Running Friend Workout - 2023-04-29 09:01:10
Workout Totals: Distance17.100Time2:17:28.80Pace8:02.39
17 total. Did a 4 mile tempo down the canyon in 23:58. Benjamin paced Jacob through 2 miles in 10:28 (5:08, 5:20), then they finished with me for the last 2 miles in 11:56. Stephen ran 2 miles in 12:51. Bonnie and Matthew paced him, then sped up and finished in 25:26 (Matthew) and 25:27 (Bonnie). Joseph and William were with me up to about 2.5 then fell back a bit and finished in 24:10 - PR for William.
Leg 1: Distance1.450Time12:21.20Pace8:31.17ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time23:58.90Pace5:59.73ZoneThreshold Miles
Tempo run.
Leg 3: Distance9.650Time1:21:00.50Pace8:23.68ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance1.000Time10:34.70Pace10:34.70ZoneEasy Miles
With Mary and Leigha.
Leg 5: Distance1.000Time9:33.50Pace9:33.50ZoneEasy Miles
With Mary.

Blue Crocs Miles: 17.10

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

Sun, Apr 30, 2023

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 01, 2023

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

Fast Running Friend Workout - 2023-05-01 07:58:40
Workout Totals: Distance12.000Time1:37:57.10Pace8:09.76
13 total. Maddy ran a mile PR in 8:44 (2:21, 2:18, 2:11, 1:54). Benjamin did a 2 mile pickup in 9:51 (4:52, 4:59). Otherwise, easy runs.
Leg 1: Distance1.000Time10:13.70Pace10:13.70ZoneEasy Miles
With Leigha, Maddy, Benjamin, and everybody else.
Leg 2: Distance1.000Time8:44.20Pace8:44.20ZoneEasy Miles
Dropped of Leigha. Maddy's PR.
Leg 3: Distance10.000Time1:18:59.20Pace7:53.92ZoneEasy Miles
With Benjamin. Part with other kids.

Fast Running Friend Workout - 2023-05-01 20:59:43
Workout Totals: Distance1.000Time9:49.30Pace9:49.30

Leg 1: Distance1.000Time9:49.30Pace9:49.30ZoneEasy Miles
With Bella.

Blue Crocs Miles: 13.00

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

Tue, May 02, 2023

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 - 2023-05-02 09:08:48
Workout Totals: Distance12.058Time1:45:06.70Pace8:43.03
12 total. Matthew did an 800 time trial in 2:43.1 on the track - a small PR. First lap was around 78.5. I was happy that I was able to keep up. Bonnie ran 2:33.8, close to a PR (75, 83). Jacob paced Bonnie, then finished 1600 in 5:12, then did intervals 78 second target to failure then 30 seconds rest to total of 3200. Then 15x30 fast/30 slow. Frontier X HRM was not showing an HR of much above 180, which indicates that he is limited by something not related to his aerobic capabilities. But not the muscle power either because he can sprint.
Leg 1: Distance1.560Time13:18.90Pace8:32.12ZoneEasy Miles
Warm-up.
Leg 2: Distance0.498Time2:43.10Pace5:27.51ZoneVO2 Max Miles
800 with Matthew and William.
Leg 3: Distance8.000Time1:08:00.10Pace8:30.01ZoneEasy Miles
Part with the kids, part alone.
Leg 4: Distance2.000Time21:04.60Pace10:32.30ZoneEasy Miles
With Bella.

Blue Crocs Miles: 12.06

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

Wed, May 03, 2023

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 - 2023-05-03 08:45:59
Workout Totals: Distance12.000Time1:35:31.60Pace7:57.63
12 total. Easy pace. Jacob did 0.5 down the canyon in 2:34 followed by 0.75 in 3:50. Otherwise, easy runs, usual distances.
Leg 1: Distance10.000Time1:19:46.80Pace7:58.68ZoneEasy Miles
With Jacob, part with Joseph and Bonnie.
Leg 2: Distance2.000Time15:44.80Pace7:52.40ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.00

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

Thu, May 04, 2023

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 - 2023-05-04 09:06:39
Workout Totals: Distance12.000Time1:38:49.30Pace8:14.11
12 total. Jacob did 2 miles in 11:42 in the pattern of 0.125 at 4:48 pace with 0.0625 recovery at 8:00 pace. HR not going much above 180. But this time there was no failure, he hit the target pace. Some food for thought. Bella ran only 1 mile, otherwise usual distances and easy pace for everybody.
Leg 1: Distance10.000Time1:19:46.40Pace7:58.64ZoneEasy Miles
With Jacob, part with Bonnie, Joseph, Stephen, and Matthew.
Leg 2: Distance1.000Time10:34.90Pace10:34.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:28.00Pace8:28.00ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Fri, May 05, 2023

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

Fast Running Friend Workout - 2023-05-05 09:22:55
Workout Totals: Distance9.000Time1:15:18.70Pace8:22.08
9 total. A little taper before the 5 K. Reduced distances for the kids that would be racing.
Leg 1: Distance8.000Time1:04:38.10Pace8:04.76ZoneEasy Miles
With Joseph.
Leg 2: Distance1.000Time10:40.60Pace10:40.60ZoneEasy Miles
With Leigha. Do not remember if we had Mary and Bella.

Blue Crocs Miles: 9.00

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

Sat, May 06, 2023

Race: May The Fourth 5K (3.107 Miles) 00:19:07, Place overall: 5, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.90	0.00	0.00	3.11	12.01

Fast Running Friend Workout - 2023-05-06 09:40:22
Workout Totals: Distance12.007Time1:30:27.10Pace7:31.99
May the Fourth 5K, 19:07, 5th overall, 2nd master, 1st grandmaster (my first race in the grandmaster category). Kids: Jacob 17:11 PR first, Bonnie 19:48 2nd woman Matthew 20:10 PR Stephen 22:21 - better than a good number of his races lately The course looked fast, but ended up not so fast due to the gates on the trail, turns, and some cement.
Leg 1: Distance5.000Time39:01.30Pace7:48.26ZoneEasy Miles
With Jacob.
Leg 2: Distance2.000Time16:45.20Pace8:22.60ZoneEasy Miles
Warm-up.
Leg 3: Distance3.507Time22:22.30Pace6:22.75
Race + running back and timing others.
Split 1:Distance3.107Time19:07.90Pace6:09.46ZoneVO2 Max Miles Cumilative:Distance3.107Time19:07.90Pace6:09.46
Split 2:Distance0.400Time3:14.40Pace8:06.00ZoneEasy Miles Cumilative:Distance3.507Time22:22.30Pace6:22.75

Leg 4: Distance1.500Time12:18.30Pace8:12.20ZoneEasy Miles
Cool-down.

Blue Crocs Miles: 12.01

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

Sun, May 07, 2023

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 08, 2023

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 - 2023-05-08 08:52:11
Workout Totals: Distance12.000Time1:36:20.00Pace8:01.67
12 total. Easy runs. Usual distances.
Leg 1: Distance10.000Time1:15:56.80Pace7:35.68ZoneEasy Miles
With Jacob and Bonnie. Part with Joseph, Stephen and Matthew.
Leg 2: Distance1.000Time9:41.00Pace9:41.00ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance1.000Time10:42.20Pace10:42.20ZoneEasy Miles
With Mary, Bella, and Leigha.

Blue Crocs Miles: 12.00

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

Tue, May 09, 2023

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 - 2023-05-09 08:01:50
Workout Totals: Distance12.000Time1:36:17.20Pace8:01.43
12 total. Jacob, Bonnie, and I did a 2 mile tempo after a 5 mile warm-up. Jacob got 10:43 (5:20, 5:23), Bonnie 12:12 (5:57, 6:15). I kicked the last 500 or so to catch the 6:00 pace after running the rest of it with Bonnie. Easy runs otherwise for the kids.
Leg 1: Distance5.050Time40:25.90Pace8:00.38ZoneEasy Miles
With Jacob and Bonnie, part with Joseph, Stephen, and Matthew.
Leg 2: Distance2.000Time12:00.00Pace6:00.00ZoneThreshold Miles
Tempo run, most of it with Bonnie.
Leg 3: Distance2.950Time24:49.80Pace8:25.02ZoneEasy Miles
With Jacob and Bonnie.
Leg 4: Distance1.000Time10:11.30Pace10:11.30ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 5: Distance1.000Time8:50.20Pace8:50.20ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00

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

Wed, May 10, 2023

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 - 2023-05-10 09:50:47
Workout Totals: Distance12.000Time1:37:51.20Pace8:09.27
Easy runs. 12 total for me. Do not remember what the kids did.
Leg 1: Distance10.000Time1:19:06.40Pace7:54.64ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time10:25.20Pace10:25.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:19.60Pace8:19.60ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Thu, May 11, 2023

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

Fast Running Friend Workout - 2023-05-11 07:04:02
Workout Totals: Distance12.060Time1:40:43.00Pace8:21.08
12 total. Matthew and William did a mile time trial. Jacob paced William - 5:41. I paced Matthew - 6:01. It was not their day. Maybe because it was too early for them in the morning. Easy pace otherwise.
Leg 1: Distance1.060Time9:11.50Pace8:40.28ZoneEasy Miles
Warm-up.
Leg 2: Distance1.000Time6:01.50Pace6:01.50ZoneVO2 Max Miles
With Matthew.
Leg 3: Distance1.000Time9:15.40Pace9:15.40ZoneEasy Miles
To the house with the kids.
Leg 4: Distance7.000Time55:36.50Pace7:56.64ZoneEasy Miles
With Jacob.
Leg 5: Distance1.000Time10:29.50Pace10:29.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 6: Distance1.000Time10:08.60Pace10:08.60ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.06

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

Fri, May 12, 2023

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

Fast Running Friend Workout - 2023-05-12 09:10:31
Workout Totals: Distance12.000Time1:34:38.20Pace7:53.18
12 total. Did a pickup for the last 1.5 in 9:42 to catch 7:30 average.
Leg 1: Distance10.000Time1:14:57.30Pace7:29.73
Part with the kids, part alone.
Split 1:Distance8.500Time1:05:14.70Pace7:40.55ZoneEasy Miles Cumilative:Distance8.500Time1:05:14.70Pace7:40.55
Split 2:Distance1.500Time9:42.60Pace6:28.40ZoneMarathon Pace Miles Cumilative:Distance10.000Time1:14:57.30Pace7:29.73

Leg 2: Distance1.000Time10:05.10Pace10:05.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time9:35.80Pace9:35.80ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Sat, May 13, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.15	0.00	4.00	0.00	16.15

Fast Running Friend Workout - 2023-05-13 07:39:20
Workout Totals: Distance8.150Time58:08.80Pace7:08.07
12 total. Did a 4 mile tempo down the canyon in 23:50. Joseph ran the first 1.25 with me, then got a side ache and stopped. Jacob and Bonnie raced a 5000 at the BYU Track. For some reason both blew up completely. Jacob got 17:49, Bonnie 20:56. They started slower than last time on purpose with the idea of being stronger in the second half, and finished even slower. Not something I would have thought would happen, but it did. Not sure why.
Leg 1: Distance1.100Time8:58.20Pace8:09.27ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time23:50.40Pace5:57.60ZoneThreshold Miles
Tempo run.
Leg 3: Distance3.050Time25:20.20Pace8:18.43ZoneEasy Miles
Back to the car.

Fast Running Friend Workout - 2023-05-13 11:13:48
Workout Totals: Distance8.000Time1:06:54.70Pace8:21.84

Leg 1: Distance1.000Time10:40.00Pace10:40.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2: Distance1.000Time9:14.70Pace9:14.70ZoneEasy Miles
With Mary.
Leg 3: Distance6.000Time47:00.00Pace7:50.00ZoneEasy Miles
Part with Jacob and Bonnie, part alone.

Blue Crocs Miles: 16.15

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

Sun, May 14, 2023

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 15, 2023

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 - 2023-05-15 08:04:32
Workout Totals: Distance12.000Time1:35:43.20Pace7:58.60
12 total. Easy pace, usual distances.
Leg 1: Distance8.000Time1:02:20.30Pace7:47.54ZoneEasy Miles
With Bonnie, Joseph, and Jacob.
Leg 2: Distance2.000Time14:59.60Pace7:29.80ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time18:23.30Pace9:11.65ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Tue, May 16, 2023

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 - 2023-05-16 08:02:58
Workout Totals: Distance12.000Time1:38:15.70Pace8:11.31
12 total. Easy pace, usual distances.
Leg 1: Distance10.000Time1:19:09.40Pace7:54.94ZoneEasy Miles
Part with Jacob, Bonnie, Joseph, Stephen, and Matthew, part alone.
Leg 2: Distance1.000Time10:45.60Pace10:45.60ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance1.000Time8:20.70Pace8:20.70ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Wed, May 17, 2023

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 - 2023-05-17 08:12:46
Workout Totals: Distance12.000Time1:33:51.50Pace7:49.29
12 total. 2 mile tempo with Joseph down the canyon in 11:56. Jacob did 10:38, if I remember right.
Leg 1: Distance10.000Time1:15:18.50Pace7:31.85
With Joseph and Jacob.
Split 1:Distance4.230Time33:37.40Pace7:56.93ZoneEasy Miles Cumilative:Distance4.230Time33:37.40Pace7:56.93
Split 2:Distance2.000Time11:56.50Pace5:58.25ZoneThreshold Miles Cumilative:Distance6.230Time45:33.90Pace7:18.83
Split 3:Distance3.770Time29:44.60Pace7:53.37ZoneEasy Miles Cumilative:Distance10.000Time1:15:18.50Pace7:31.85

Leg 2: Distance1.000Time10:08.20Pace10:08.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:24.80Pace8:24.80ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Thu, May 18, 2023

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 - 2023-05-18 08:17:38
Workout Totals: Distance12.000Time1:36:27.50Pace8:02.29
12 total. Easy run.
Leg 1: Distance4.230Time33:36.40Pace7:56.69ZoneEasy Miles
With Joseph, Jacob, and Bonnie (I think).
Leg 2: Distance2.270Time17:49.60Pace7:51.19ZoneEasy Miles
More with the kids.
Leg 3: Distance3.500Time26:17.10Pace7:30.60ZoneEasy Miles
Alone.
Leg 4: Distance1.000Time10:20.60Pace10:20.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.000Time8:23.80Pace8:23.80ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Fri, May 19, 2023

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 - 2023-05-19 08:25:30
Workout Totals: Distance12.000Time1:37:53.00Pace8:09.42
12 total. Jacob did 200-100 fartlek for 2 miles down the canyon alternating 4:48 and 8:00 pace, if I remember right.
Leg 1: Distance7.000Time55:17.30Pace7:53.90ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance3.000Time22:30.60Pace7:30.20ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time10:30.60Pace10:30.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time9:34.50Pace9:34.50ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Sat, May 20, 2023

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 - 2023-05-20 09:12:01
Workout Totals: Distance16.000Time2:05:26.10Pace7:50.38
16 total. Did 4 + 2 down the canyon. 24:10, 11:59. Joseph ran the first one with me. Jacob did it in 22:00, an improvement. Matthew and William ran the first 2 with me in 11:58. Leigha did her first mile without holding the hand. She insisted in running on the sidewalk. Her time was 10:22. Benjamin and Maddy got into a car accident. Somebody rear-ended them while they were waiting at a yield sign. They both got whiplash. So Benjamin ran only 10 miles today. He tried a pickup, but then started feeling numb, so he slowed down and the feeling went away.
Leg 1: Distance1.100Time9:20.50Pace8:29.55ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time24:10.10Pace6:02.52
First interval.
Split 1:Distance2.000Time11:58.80Pace5:59.40ZoneThreshold Miles Cumilative:Distance2.000Time11:58.80Pace5:59.40
Split 2:Distance2.000Time12:11.30Pace6:05.65ZoneThreshold Miles Cumilative:Distance4.000Time24:10.10Pace6:02.52

Leg 3: Distance3.375Time30:28.40Pace9:01.75ZoneEasy Miles
Recovery.
Leg 4: Distance2.000Time11:59.10Pace5:59.55ZoneThreshold Miles
Second interval.
Leg 5: Distance2.025Time18:25.10Pace9:05.73ZoneEasy Miles
Distance with Jacob.
Leg 6: Distance1.500Time12:01.70Pace8:01.13ZoneEasy Miles
More distance alone.
Leg 7: Distance1.000Time10:22.50Pace10:22.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 8: Distance1.000Time8:38.70Pace8:38.70ZoneEasy Miles
With Mary.

Blue Crocs Miles: 16.00

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

Sun, May 21, 2023

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 22, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.16	0.00	1.86	0.00	12.02

Fast Running Friend Workout - 2023-05-22 08:24:31
Workout Totals: Distance12.020Time1:38:38.20Pace8:12.36
12 total. Tried a 5000 time trial on the track with Bonnie, but she did not have it today. We cut it short to 3000, which she did in 11:58. Jacob got a cold, ran only 6 total. Otherwise usual distances. Benjamin and Maddy went to a chiropractor, and felt better today. Benjamin ran 10 miles, Maddy 2.
Leg 1: Distance0.940Time8:15.40Pace8:47.02ZoneEasy Miles
Warm-up.
Leg 2: Distance1.860Time11:58.40Pace6:26.24ZoneThreshold Miles
Paced Bonnie for 3000.
Leg 3: Distance7.220Time58:58.20Pace8:10.06ZoneEasy Miles
More distance - part with Bonnie and Jacob.
Leg 4: Distance2.000Time19:26.20Pace9:43.10ZoneEasy Miles
With Mary, part with Bella.

Blue Crocs Miles: 12.02

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

Tue, May 23, 2023

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 - 2023-05-23 08:23:13
Workout Totals: Distance12.000Time1:37:03.70Pace8:05.31
12 total. Jacob felt better and did 6+2. Bella was able to run 2 miles today with Jacob in the evening.
Leg 1: Distance10.000Time1:17:58.40Pace7:47.84ZoneEasy Miles
Part with Bonnie, Joseph, and Jacob, part with Stephen and Matthew.
Leg 2: Distance1.000Time10:24.50Pace10:24.50ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time8:40.80Pace8:40.80ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Wed, May 24, 2023

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 - 2023-05-24 08:28:03
Workout Totals: Distance12.000Time1:34:21.60Pace7:51.80
12 total. Easy pace. Jacob back to 10 miles. Bella was able to run 2 miles with Jacob. Benjamin did 4 miles at 5:40 pace, and then 3x1 miles at 5:15 with Noah in Austin.
Leg 1: Distance10.000Time1:14:57.90Pace7:29.79ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time10:55.80Pace10:55.80ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time8:27.90Pace8:27.90ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

Thu, May 25, 2023

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 - 2023-05-25 09:44:41
Workout Totals: Distance12.020Time1:38:13.70Pace8:10.32
12 total. Did a mile interval on the downhill course near the house with Bonnie and Matthew in 5:51. Stephen the first 0.5 with us in 2:55, then stopped to go to the bathroom, then finished in 6:10.
Leg 1: Distance0.510Time4:29.50Pace8:48.43ZoneEasy Miles
Warm-up.
Leg 2: Distance1.000Time5:51.90Pace5:51.90ZoneVO2 Max Miles
Interval with Bonnie and Matthew, part with Stephen.
Leg 3: Distance8.510Time1:08:15.50Pace8:01.26ZoneEasy Miles
Part with Stephen, Matthew, and Bonnie, part alone.
Leg 4: Distance1.000Time10:40.30Pace10:40.30ZoneEasy Miles
With Leigha.
Leg 5: Distance1.000Time8:56.50Pace8:56.50ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 10.00	Kimisant Black Clogs Miles: 2.00

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

Fri, May 26, 2023

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

Fast Running Friend Workout - 2023-05-26 09:14:03
Workout Totals: Distance12.039Time1:36:58.40Pace8:03.30
12 total. Easy pace. Mary and Bella were struggling today, could barely run 1 mile. Otherwise, easy runs, usual distances.
Leg 1: Distance4.000Time31:49.90Pace7:57.48ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance2.539Time20:09.50Pace7:56.37ZoneEasy Miles
To the Orem Lock to get the car.
Leg 3: Distance3.500Time26:59.40Pace7:42.69ZoneEasy Miles
Alone.
Leg 4: Distance1.000Time10:17.60Pace10:17.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.000Time7:42.00Pace7:42.00ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 12.04

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

Sat, May 27, 2023

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 - 2023-05-27 08:32:26
Workout Totals: Distance16.000Time2:01:35.20Pace7:35.95
16 total. Did 2x3 down the canyon, 17:45, 17:44. Matthew ran a PR for 2 miles in 11:47 with me during the first interval. Jacob did 16:09, Joseph 16:40 (first 1.5 with Jacob, then recovery of sorts, and last quarter in 65). Bonnie and Stephen did a 2 mile fartlek alternating between 200 with the target of 45 and 100 with the target of 30. Stephen I think ran right on target, Bonnie was a bit faster. Jacob paced me in the second interval. Benjamin did 2x3 in Austin 15:16, 15:36, then a bit later 2x1 4:57, 4:53. His best workout in Austin so far.
Leg 1: Distance0.980Time8:11.80Pace8:21.84ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:45.50Pace5:55.17
Part with Matthew.
Split 1:Distance2.000Time11:47.10Pace5:53.55ZoneThreshold Miles Cumilative:Distance2.000Time11:47.10Pace5:53.55
Split 2:Distance1.000Time5:58.40Pace5:58.40ZoneThreshold Miles Cumilative:Distance3.000Time17:45.50Pace5:55.17

Leg 3: Distance3.000Time25:19.80Pace8:26.60ZoneEasy Miles
Recovery with Jacob and Bonnie.
Leg 4: Distance3.000Time17:44.60Pace5:54.87ZoneThreshold Miles
With Jacob.
Leg 5: Distance4.020Time33:18.70Pace8:17.19ZoneEasy Miles
Distance, part with Jacob, part alone.
Leg 6: Distance1.000Time10:33.30Pace10:33.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 7: Distance1.000Time8:41.50Pace8:41.50ZoneEasy Miles
With Mary.

Kimisant Black Clogs Miles: 16.00

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

Sun, May 28, 2023

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, May 29, 2023

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 - 2023-05-29 09:22:52
Workout Totals: Distance12.000Time1:34:34.10Pace7:52.84
12 total. Did a quicker 2 miles in the middle from the house to the mile mark on the trail and back in 13:05. If I were younger, I would have written this down as an easy run, but now this pace has become a tempo - especially on hills. Stephen had a sore throat and ran only 2 miles. Bella is still struggling. We had friends from Ukraine join us for the evening run with the girls. Denis ran 1 mile with Mary, kept up until she kicked at the end, and got 8:55. His 3 year old sister Milana ran about 0.7 or so at about 16:00 pace. His other sister Polina ran a little bit as well.
Leg 1: Distance8.000Time1:01:12.60Pace7:39.07ZoneEasy Miles
With Joseph, Jacob, and Bonnie. Part with William, Stephen, and Matthew.
Leg 2: Distance2.000Time13:05.40Pace6:32.70ZoneThreshold Miles
Alone. A little tempo run of sorts to beat the 7:30 average for 10 miles.
Leg 3: Distance1.000Time8:46.80Pace8:46.80ZoneEasy Miles
With Mary.
Leg 4: Distance1.000Time11:29.30Pace11:29.30ZoneEasy Miles
With Mary, Bella, and Leigha.

Kimisant Black Clogs Miles: 12.00

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

Tue, May 30, 2023

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 - 2023-05-30 08:35:02
Workout Totals: Distance12.050Time1:38:36.80Pace8:11.02
12 total. Easy pace for everybody except Jacob. He did the usual 200-100 fartlek and started struggling towards the end. Then he also did 0.5 in 2:40 shortly after and that was all he had. So something is going on with him.
Leg 1: Distance10.000Time1:19:19.70Pace7:55.97ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time10:01.70Pace10:01.70ZoneEasy Miles
With Mary, Bella, and Leigha to the park.
Leg 3: Distance1.050Time9:15.40Pace8:48.95ZoneEasy Miles
More at the park with Mary and Bella.

Kimisant Black Clogs Miles: 12.05

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

Wed, May 31, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.19	0.00	1.86	0.00	12.05

Fast Running Friend Workout - 2023-05-31 08:45:49
Workout Totals: Distance12.050Time1:41:35.20Pace8:25.83
12 total. Bonnie and Matthew did 3000 on the track in 11:54.6. Everything was good except laps 6 (98) and 7 (1:40). I paced them. Jacob did 2 miles down the canyon in 10:58, opened with 5:17 and then struggled. Stephen did 800 with us in 3:08. Easy runs otherwise.
Leg 1: Distance0.940Time8:03.10Pace8:33.94ZoneEasy Miles
Warm-up.
Leg 2: Distance1.860Time11:54.60Pace6:24.19ZoneThreshold Miles
3000 with Bonnie and Matthew.
Leg 3: Distance1.250Time12:08.30Pace9:42.64ZoneEasy Miles
Back to the house.
Leg 4: Distance1.000Time10:24.20Pace10:24.20ZoneEasy Miles
With Leigha and Bonnie.
Leg 5: Distance5.000Time39:28.30Pace7:53.66ZoneEasy Miles
Alone.
Leg 6: Distance2.000Time19:36.70Pace9:48.35ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.05

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

Thu, Jun 01, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.05	0.00	1.00	0.00	10.05

Fast Running Friend Workout - 2023-06-01 08:29:42
Workout Totals: Distance10.050Time1:24:16.60Pace8:23.14
10 total. Tapering. Pickup for 1 mile in 5:54. Jacob did it in 4:59. Joseph went with him for the first 0.5 in 2:30. Easy runs otherwise.
Leg 1: Distance1.000Time10:39.40Pace10:39.40ZoneEasy Miles
With Bonnie and Leigha.
Leg 2: Distance6.000Time46:26.30Pace7:44.38
With Jacob, part with Joseph.
Split 1:Distance3.050Time24:05.90Pace7:54.07ZoneEasy Miles Cumilative:Distance3.050Time24:05.90Pace7:54.07
Split 2:Distance1.000Time5:54.60Pace5:54.60ZoneThreshold Miles Cumilative:Distance4.050Time30:00.50Pace7:24.57
Split 3:Distance1.950Time16:25.80Pace8:25.54ZoneEasy Miles Cumilative:Distance6.000Time46:26.30Pace7:44.38

Leg 3: Distance2.000Time19:09.90Pace9:34.95ZoneEasy Miles
With Bella to the park.
Leg 4: Distance1.050Time8:01.00Pace7:38.10ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 10.05

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

Fri, Jun 02, 2023

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 - 2023-06-02 09:02:16
Workout Totals: Distance6.000Time51:29.80Pace8:34.97
6 total. Tapering. Maddy ran a mile PR of 8:30. Bella was struggling today, could not even keep up with Leigha.
Leg 1: Distance1.000Time11:03.40Pace11:03.40ZoneEasy Miles
With Leigha, Maddy, Mary, Benjamin, Stephen, Matthew, and Jacob. Bella fell behind at the end.
Leg 2: Distance1.000Time8:30.40Pace8:30.40ZoneEasy Miles
With Mary, Maddy, Benjamin, Matthew and Jacob.
Leg 3: Distance4.000Time31:56.00Pace7:59.00ZoneEasy Miles
With Benjamin. Part with Jacob and Matthew.

Kimisant Black Clogs Miles: 6.00

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

Sat, Jun 03, 2023

Race: Utah Valley Half Marathon (13.109 Miles) 01:19:42, Place overall: 37, Place in age division: 8

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.60	0.00	13.11	0.00	14.71

Fast Running Friend Workout - 2023-06-03 05:24:55
Workout Totals: Distance14.709Time1:33:27.30Pace6:21.22
Utah Valley Half, 1:19:42, 37th overall, 8th master. This was a miracle race. I ran a minute faster than my optimistic target based off the workouts. Benjamin got 7th with 1:10:40. His quad cramps were gone, but got replaced with calf cramps. So he did slow down to 5:30-5:40 pace midrace, but at least it was not 6:00. And he was able to speed up to 5:15 in the last 2 miles. Some progress. Jacob ran 1:15:36, 22nd place, which was better than I was expecting from his workouts. I would have been happy with a small PR or even a near PR performance, but he improved by almost 2 minutes. Only 1 mile (uphill) slower than 6:00.
Leg 1: Distance1.450Time11:58.60Pace8:15.59ZoneEasy Miles
Warn-up.
Leg 2: Distance13.109Time1:19:44.10Pace6:04.95
Race.
Split 1:Distance1.000Time5:57.20Pace5:57.20ZoneThreshold Miles Cumilative:Distance1.000Time5:57.20Pace5:57.20
Split 2:Distance1.000Time6:05.80Pace6:05.80ZoneThreshold Miles Cumilative:Distance2.000Time12:03.00Pace6:01.50
Split 3:Distance1.000Time6:01.30Pace6:01.30ZoneThreshold Miles Cumilative:Distance3.000Time18:04.30Pace6:01.43
Split 4:Distance1.000Time5:51.00Pace5:51.00ZoneThreshold Miles Cumilative:Distance4.000Time23:55.30Pace5:58.82
Split 5:Distance1.000Time5:48.90Pace5:48.90ZoneThreshold Miles Cumilative:Distance5.000Time29:44.20Pace5:56.84
Split 6:Distance1.000Time5:53.30Pace5:53.30ZoneThreshold Miles Cumilative:Distance6.000Time35:37.50Pace5:56.25
Split 7:Distance1.000Time6:00.50Pace6:00.50ZoneThreshold Miles Cumilative:Distance7.000Time41:38.00Pace5:56.86
Split 8:Distance1.000Time6:08.50Pace6:08.50ZoneThreshold Miles Cumilative:Distance8.000Time47:46.50Pace5:58.31
Split 9:Distance1.000Time6:07.70Pace6:07.70ZoneThreshold Miles Cumilative:Distance9.000Time53:54.20Pace5:59.36
Split 10:Distance0.980Time6:07.60Pace6:15.10ZoneThreshold Miles Cumilative:Distance9.980Time1:00:01.80Pace6:00.90
Split 11:Distance1.020Time6:30.50Pace6:22.84ZoneThreshold Miles Cumilative:Distance11.000Time1:06:32.30Pace6:02.94
Split 12:Distance1.000Time6:10.50Pace6:10.50ZoneThreshold Miles Cumilative:Distance12.000Time1:12:42.80Pace6:03.57
Split 13:Distance1.000Time6:23.00Pace6:23.00ZoneThreshold Miles Cumilative:Distance13.000Time1:19:05.80Pace6:05.06
Split 14:Distance0.109Time0:38.30Pace5:51.38ZoneThreshold Miles Cumilative:Distance13.109Time1:19:44.10Pace6:04.95

Leg 3: Distance0.150Time1:44.60Pace11:37.33ZoneEasy Miles
Cool-down.

Kimisant Black Clogs Miles: 14.71

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

Sun, Jun 04, 2023

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 local ward, then the Russian-speaking branch.

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

Mon, Jun 05, 2023

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

Fast Running Friend Workout - 2023-06-05 09:03:41
Workout Totals: Distance12.600Time1:46:11.10Pace8:25.64
12+ total. Easy pace. Recovery for Benjamin and Jacob, lower mileage. Otherwise usual distances, more or less.
Leg 1: Distance4.000Time33:48.60Pace8:27.15ZoneEasy Miles
With Bonnie, Benjamin, and Matthew.
Leg 2: Distance6.000Time47:30.20Pace7:55.03ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time10:36.40Pace10:36.40ZoneEasy Miles
With Leigha, Bella, and Mary.
Leg 4: Distance1.000Time9:25.60Pace9:25.60ZoneEasy Miles
I think this was with Mary. Do not remember if we had Bella.
Leg 5: Distance0.600Time4:50.30Pace8:03.83ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 12.60

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

Tue, Jun 06, 2023

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 - 2023-06-06 08:25:02
Workout Totals: Distance12.000Time1:39:21.80Pace8:16.82
12 total. Easy pace, usual distances.
Leg 1: Distance4.000Time31:35.10Pace7:53.77ZoneEasy Miles
With Matthew and Benjamin, do not remember who else we had.
Leg 2: Distance1.000Time9:08.60Pace9:08.60ZoneEasy Miles
With Mary.
Leg 3: Distance1.000Time8:54.10Pace8:54.10ZoneEasy Miles
With Mary.
Leg 4: Distance5.000Time38:59.10Pace7:47.82ZoneEasy Miles
Do not remember who this was with.
Leg 5: Distance1.000Time10:44.90Pace10:44.90ZoneEasy Miles
With Leigha and Bella, I think.

Kimisant Black Clogs Miles: 12.00

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

Wed, Jun 07, 2023

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 - 2023-06-07 08:47:55
Workout Totals: Distance12.070Time1:38:17.40Pace8:08.60
12 total. Easy pace. Kids tapering for the race tomorrow.
Leg 1: Distance4.000Time30:38.60Pace7:39.65ZoneEasy Miles
With Joseph, and Jacob, part with Matthew and Bonnie if I remember right. I think we might have had Benjamin as well.
Leg 2: Distance1.070Time11:05.10Pace10:21.59ZoneEasy Miles
With Benjamin, Bonnie, Leigha, and Bella.
Leg 3: Distance7.000Time56:33.70Pace8:04.81ZoneEasy Miles
With Bonnie.

Kimisant Black Clogs Miles: 12.07

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

Thu, Jun 08, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.78	0.00	1.50	0.00	12.28

Fast Running Friend Workout - 2023-06-08 08:44:45
Workout Totals: Distance10.450Time1:19:59.00Pace7:39.23
12+ total. Did 1.5 pickup in 8:53. Benjamin did it in 7:25. Kids ran 3000 in the Utah USATF championship: Jacob 9:53.95 Joseph 9:58.93 Matthew 11:09.45 (PR) William 11:30.83 Bonnie 11:49.88 Stephen 12:23.27 Jacob was still not 100% recovered from the half marathon, but still ran OK. Joseph ran better than I was expecting based on his lack of speed work. William went to a campout and came back throwing up. He recovered enough by the time of the race to be able to run 11:30, though, which was better than I was expecting. Matthew ran way faster than I was expecting. He repeated a mile PR, and then almost kept the pace for the rest of the race. He also had a very good kick - 39 for the last 200. We are suspecting Bonnie is low iron. At least her splits are consistent with the symptom. With this pattern, I told her to start out fast. So that seemed to work. Even though she slowed down, she was able to run 11:49. Stephen has been having problems with his back and feet, and had not yet developed sufficient mental toughness to train well through it. So he is out of shape. But he was still able to run 12:23, which I was happy about.
Leg 1: Distance3.000Time22:44.30Pace7:34.77ZoneEasy Miles
With Benjamin, Joseph, and Jacob. I think part with Stephen and Matthew.
Leg 2: Distance7.450Time57:14.70Pace7:41.03
With Benjamin.
Split 1:Distance5.520Time44:28.50Pace8:03.42ZoneEasy Miles Cumilative:Distance5.520Time44:28.50Pace8:03.42
Split 2:Distance1.500Time8:53.40Pace5:55.60ZoneThreshold Miles Cumilative:Distance7.020Time53:21.90Pace7:36.11
Split 3:Distance0.430Time3:52.80Pace9:01.40ZoneEasy Miles Cumilative:Distance7.450Time57:14.70Pace7:41.03

Fast Running Friend Workout - 2023-06-08 20:23:10
Workout Totals: Distance1.830Time18:41.40Pace10:12.79

Leg 1: Distance1.000Time11:12.00Pace11:12.00ZoneEasy Miles
With Leigha.
Leg 2: Distance0.830Time7:29.40Pace9:01.45ZoneEasy Miles
Part with Bella and Benjamin, part alone.

Kimisant Black Clogs Miles: 12.28

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

Fri, Jun 09, 2023

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 - 2023-06-09 07:18:21
Workout Totals: Distance12.000Time1:39:27.60Pace8:17.30
12 total. Paced Christian to a 7:21 mile. Benjamin did a mile pickup in 4:56, if I remember right. Easy pace otherwise.
Leg 1: Distance0.500Time4:39.30Pace9:18.60ZoneEasy Miles
With Christian.
Leg 2: Distance1.000Time7:21.20Pace7:21.20ZoneEasy Miles
With Christian - fast mile.
Leg 3: Distance1.500Time14:35.00Pace9:43.33ZoneEasy Miles
With Christian - cool-down.
Leg 4: Distance7.000Time54:25.60Pace7:46.51ZoneEasy Miles
Part with the kids, part alone.
Leg 5: Distance1.000Time10:28.30Pace10:28.30ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 6: Distance1.000Time7:58.20Pace7:58.20ZoneEasy Miles
With Bonnie.

Kimisant Black Clogs Miles: 12.00

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

Sat, Jun 10, 2023

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 - 2023-06-10 07:12:30
Workout Totals: Distance16.000Time2:00:52.30Pace7:33.27
16 total. Did 2x3 with Jacob, 17:37, 17:34. Joseph did the first interval with us. Matthew made it with us on the first interval to 1.5, then fell back, and finished around 12:00 or so. Benjamin did the same workout. On the first one he felt tight and ran 15:25. On the second one he loosened up and was able to run 14:56 thanks to the closing mile in 4:54. Mary and Bella ran the 800 in the state championship. Both got a PR: Mary 3:17.87 Bella 3:20.69
Leg 1: Distance0.980Time8:20.70Pace8:30.92ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:37.80Pace5:52.60ZoneThreshold Miles
First interval - with Joseph and Jacob, part with Matthew.
Leg 3: Distance3.000Time25:39.50Pace8:33.17ZoneEasy Miles
Recovery.
Leg 4: Distance3.000Time17:34.90Pace5:51.63ZoneThreshold Miles
Second interval - Jacob paced me.
Leg 5: Distance5.020Time41:35.70Pace8:17.15ZoneEasy Miles
Part with Benjamin, part alone.
Leg 6: Distance1.000Time10:03.70Pace10:03.70ZoneEasy Miles
With Mary, Bella, and Leigha.

Kimisant Black Clogs Miles: 16.00

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

Sun, Jun 11, 2023

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 local ward, then the Russian-speaking branch.

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

Mon, Jun 12, 2023

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 - 2023-06-12 07:38:07
Workout Totals: Distance12.000Time1:37:31.40Pace8:07.62
12 total. Easy pace. More or less usual distances.
Leg 1: Distance0.500Time4:30.10Pace9:00.20ZoneEasy Miles
Warm-up with Christian.
Leg 2: Distance1.000Time7:06.90Pace7:06.90ZoneMarathon Pace Miles
Chritian's fast mile.
Leg 3: Distance8.500Time1:06:59.30Pace7:52.86ZoneEasy Miles
Part with the kids, part alone.
Leg 4: Distance1.000Time10:30.60Pace10:30.60ZoneEasy Miles
With Leigha, Mary and Bella ran ahead.
Leg 5: Distance1.000Time8:24.50Pace8:24.50ZoneEasy Miles
Part with Bella, part alone.

Kimisant Black Clogs Miles: 12.00

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

Tue, Jun 13, 2023

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 - 2023-06-13 08:46:32
Workout Totals: Distance12.050Time1:37:42.30Pace8:06.50
12 total. Did 2x1 down the canyon with Bonnie in 5:57, 5:53. Benjamin paced Jacob in 3x1 5:01, 5:14 (0.125 recovery), then 5:10 (0.375 recovery). Joseph ran the first interval with Jacob, if I remember right.
Leg 1: Distance2.050Time16:06.60Pace7:51.51ZoneEasy Miles
Warm-up.
Leg 2: Distance2.125Time13:22.40Pace6:17.60
Workout with Bonnie. 2x1 mile.
Split 1:Distance1.000Time5:57.50Pace5:57.50ZoneThreshold Miles Cumilative:Distance1.000Time5:57.50Pace5:57.50
Split 2:Distance0.125Time1:31.40Pace12:11.20ZoneEasy Miles Cumilative:Distance1.125Time7:28.90Pace6:39.02
Split 3:Distance1.000Time5:53.50Pace5:53.50ZoneThreshold Miles Cumilative:Distance2.125Time13:22.40Pace6:17.60

Leg 3: Distance5.875Time49:07.10Pace8:21.63ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance1.000Time8:25.80Pace8:25.80ZoneEasy Miles
With Mary.
Leg 5: Distance1.000Time10:40.40Pace10:40.40ZoneEasy Miles
With Leigha.

Kimisant Black Clogs Miles: 12.05

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

Wed, Jun 14, 2023

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

Fast Running Friend Workout - 2023-06-14 08:49:19
Workout Totals: Distance13.000Time1:42:55.00Pace7:55.00
13 total. Easy pace, usual distances.
Leg 1: Distance10.000Time1:19:33.90Pace7:57.39ZoneEasy Miles
I think this was part with the kids, part alone.
Leg 2: Distance3.000Time23:21.10Pace7:47.03ZoneEasy Miles
With Benjamin.

Kimisant Black Clogs Miles: 13.00

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

Thu, Jun 15, 2023

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 - 2023-06-15 17:22:31
Workout Totals: Distance10.000Time1:18:00.80Pace7:48.08
10 total. Did not get good sleep, so ran a bit less. Benjamin paced Jacob in 4x0.75 3:45, 3:46, 3:44, 3:55. 0.125 recovery except before the last one, they did 0.375, but it did not help. From now on Jacob needs to stick to 0.125 recovery on those intervals, as the problem is likely not so much the physical fatigue as the ability to properly focus.
Leg 1: Distance10.000Time1:18:00.80Pace7:48.08ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 10.00

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

Fri, Jun 16, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.45	0.00	0.56	0.00	13.01

Fast Running Friend Workout - 2023-06-16 07:19:55
Workout Totals: Distance13.005Time1:45:42.20Pace8:07.67
13 total. Paced Stephen. The target was to practice holding 6:00 pace. If he made it to 0.75, he would be done with the workout. On the first interval he made it to 0.56, so he earned another interval. I told him if he made it to 1K, he would be done. This time he did better and held 5:52 pace. Matthew and Benjamin helped me pace him.
Leg 1: Distance3.000Time24:00.60Pace8:00.20ZoneEasy Miles
With Christian.
Leg 2: Distance1.000Time9:08.60Pace9:08.60ZoneEasy Miles
Warm-up.
Leg 3: Distance0.560Time3:24.70Pace6:05.54ZoneThreshold Miles
Stephen's first interval.
Leg 4: Distance1.000Time7:57.60Pace7:57.60ZoneEasy Miles
Jogged with Benjamin.
Leg 5: Distance0.625Time3:40.40Pace5:52.64ZoneEasy Miles
Stephen's second interval.
Leg 6: Distance4.820Time39:28.30Pace8:11.35ZoneEasy Miles
Distance.
Leg 7: Distance1.000Time10:03.70Pace10:03.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 8: Distance1.000Time7:58.30Pace7:58.30ZoneEasy Miles
With Mary.

Kimisant Black Clogs Miles: 13.01

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

Sat, Jun 17, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	0.00	6.00	0.00	17.05

Fast Running Friend Workout - 2023-06-17 06:59:39
Workout Totals: Distance17.050Time2:11:17.30Pace7:42.01
17 total. Did 2x3 down the canyon, 17:55,17:46. Had a hard time kicking in gear, but got going in the last mile of the last interval, which was 5:49. Julia came back from her mission and did her first post-mission run. 3 miles in 25:06. Benjamin did 14:56, 14:51, his best workout in a while. Jacob did 16:06, 16:24. Joseph ran 10:40 for 2 miles. Bonnie ran the first 1.25 of the first interval with me, then finished 2 miles in 12:17. Easy runs for others. Benjamin ended up doing 18 miles running his last 4 with Matthew.
Leg 1: Distance2.050Time16:43.10Pace8:09.32ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:55.50Pace5:58.50ZoneThreshold Miles
First interval, part with Bonnie.
Leg 3: Distance3.000Time26:19.90Pace8:46.63ZoneEasy Miles
Recovery.
Leg 4: Distance3.000Time17:46.90Pace5:55.63ZoneThreshold Miles
Second interval.
Leg 5: Distance4.000Time33:55.60Pace8:28.90ZoneEasy Miles
Distance with Benjamin.
Leg 6: Distance1.000Time9:39.80Pace9:39.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 7: Distance1.000Time8:56.50Pace8:56.50ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 17.05

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

Sun, Jun 18, 2023

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. Just our local ward today.

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

Mon, Jun 19, 2023

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 - 2023-06-19 07:20:58
Workout Totals: Distance12.120Time1:41:01.90Pace8:20.16
12 total. Easy pace, mostly. Julia did a mile time trial on the track in 7:17. Christian kicked in the last 100 and ran 7:17. Benjamin did a mile pickup I think in 4:56.
Leg 1: Distance1.050Time10:05.70Pace9:36.86ZoneEasy Miles
With Julia and Christan.
Leg 2: Distance1.000Time7:17.00Pace7:17.00ZoneEasy Miles
Julia's mile time trial.
Leg 3: Distance1.000Time9:48.50Pace9:48.50ZoneEasy Miles
Cool-down with Julia and Christian.
Leg 4: Distance7.000Time54:35.80Pace7:47.97ZoneEasy Miles
I think this was with part with the kids, part alone.
Leg 5: Distance1.070Time10:48.10Pace10:05.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 6: Distance1.000Time8:26.80Pace8:26.80ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.12

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

Tue, Jun 20, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.14	0.00	1.00	0.00	13.14

Fast Running Friend Workout - 2023-06-20 08:12:19
Workout Totals: Distance13.140Time1:47:51.40Pace8:12.50
13 total. Did a mile pickup in 5:50 down the canyon. Benjamin and Jacob did it in 4:59. Joseph did 0.5 with them.
Leg 1: Distance11.000Time1:27:57.90Pace7:59.81
With Benjamin, Joseph, Jacob for the first 8.
Split 1:Distance5.980Time50:49.60Pace8:29.97ZoneEasy Miles Cumilative:Distance5.980Time50:49.60Pace8:29.97
Split 2:Distance1.000Time5:50.10Pace5:50.10ZoneThreshold Miles Cumilative:Distance6.980Time56:39.70Pace8:07.06
Split 3:Distance4.020Time31:18.20Pace7:47.21ZoneEasy Miles Cumilative:Distance11.000Time1:27:57.90Pace7:59.81

Leg 2: Distance1.070Time9:25.40Pace8:48.41ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance1.070Time10:28.10Pace9:47.01ZoneEasy Miles
With Mary, Bella, and Leigha.

Kimisant Black Clogs Miles: 13.14

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

Wed, Jun 21, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	2.00	10.00

Fast Running Friend Workout - 2023-06-21 08:26:18
Workout Totals: Distance10.000Time1:15:51.80Pace7:35.18
10 total. It was Benjamin's last day in Utah, so we decided to do a half-marathon time trial. He had a cold, but we decided to start anyway just in case it might not affect him very much, and stop if it looked otherwise. He ran 5:15 pace for the first 4 miles down South Fork. Then he hit a flat stretch which was flooded. He waded some through the water, then turned around and ran back to meet me. He ended up doing a total of 5.06 by his GPS in 27:07. Then he paced me through 2 miles down the canyon. I asked him for 5:52 pace, but we started in 84 (5:36), so I revised the target to 86, and then to 85. We got to 1 mile mark in 5:42, and then we ran 82. I survived it, and had 84, 84, 85 for the last 3 quarters. So 5:42, 5:35 for the total of 11:17. My fastest run in a while and a big surprise. Benjamin kicked in 65 and ended up with 10:57. Jacob did 2 miles down the canyon in 10:28 (5:07,5:21).
Leg 1: Distance5.250Time40:37.80Pace7:44.34ZoneEasy Miles
Part with Benjamin, part alone.
Leg 2: Distance2.000Time11:17.60Pace5:38.80ZoneVO2 Max Miles
Benjamin paced me.
Leg 3: Distance2.750Time23:56.40Pace8:42.33ZoneEasy Miles
Cool-down with Benjamin.

Kimisant Black Clogs Miles: 10.00

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

Thu, Jun 22, 2023

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

Fast Running Friend Workout - 2023-06-22 08:36:13
Workout Totals: Distance13.350Time1:47:33.30Pace8:03.39
13 total. Easy pace.
Leg 1: Distance8.000Time1:01:46.50Pace7:43.31ZoneEasy Miles
With Bonnie.
Leg 2: Distance3.280Time25:53.90Pace7:53.75ZoneEasy Miles
Alone.
Leg 3: Distance1.070Time11:08.40Pace10:24.67ZoneEasy Miles
With Mary, Bella, and Leigha
Leg 4: Distance1.000Time8:44.50Pace8:44.50ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 13.35

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

Fri, Jun 23, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.17	0.00	1.00	0.00	12.17

Fast Running Friend Workout - 2023-06-23 08:52:03
Workout Totals: Distance12.170Time1:39:25.70Pace8:10.20
12 total. Matthew and I paced Stephen through a mile down the canyon in 5:59. Jacob did 2 miles down in 10:41 early in the morning before going to the pioneer trek. He was too sleepy. Otherwise easy runs.
Leg 1: Distance0.980Time8:31.30Pace8:41.73ZoneEasy Miles
Leg 2: Distance1.000Time5:59.60Pace5:59.60ZoneThreshold Miles
Leg 3: Distance4.020Time34:11.70Pace8:30.37ZoneEasy Miles
Leg 4: Distance4.000Time29:57.90Pace7:29.48ZoneEasy Miles
Leg 5: Distance1.070Time10:20.30Pace9:39.72ZoneEasy Miles
Leg 6: Distance1.100Time10:24.90Pace9:28.09ZoneEasy Miles

Kimisant Black Clogs Miles: 12.17

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

Sat, Jun 24, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	4.25	0.00	16.00

Fast Running Friend Workout - 2023-06-24 08:37:16
Workout Totals: Distance16.000Time2:06:58.20Pace7:56.14
16 total. Paced Matthew to a 3 mile PR of 18:30 down the canyon - 5:59,6:13,6:17. Bonnie ran 18:58 - first 1.5 with us. Later towards the end of the run I did a 1.25 pickup down in 7:19. Joseph and Jacob did 6 after the Pioneer trek. William I think ran only 1 mile if anything at all. Benjamin was recovering from a cold, did only 10 miles.
Leg 1: Distance1.000Time7:56.60Pace7:56.60ZoneEasy Miles
With Stephen.
Leg 2: Distance1.940Time16:40.60Pace8:35.77ZoneEasy Miles
Warm-up with Bonnie and Matthew.
Leg 3: Distance3.000Time18:30.70Pace6:10.23ZoneThreshold Miles
With Matthew, part with Bonnie.
Leg 4: Distance2.020Time18:41.20Pace9:15.05ZoneEasy Miles
To the house with Bonnie and Matthew.
Leg 5: Distance3.020Time25:09.30Pace8:19.77ZoneEasy Miles
With Bonnie.
Leg 6: Distance1.250Time7:19.60Pace5:51.68ZoneThreshold Miles
Alone.
Leg 7: Distance1.700Time14:01.10Pace8:14.76ZoneEasy Miles
Pickup down the canyon.
Leg 8: Distance1.070Time10:51.70Pace10:09.07ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 9: Distance1.000Time7:47.40Pace7:47.40ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 16.00

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

Sun, Jun 25, 2023

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 local ward, then the Russian-speaking branch.

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

Mon, Jun 26, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.39	0.50	0.25	0.00	12.14

Fast Running Friend Workout - 2023-06-26 08:30:17
Workout Totals: Distance12.132Time1:41:42.30Pace8:22.99
12 total. Mary and Bella did a track workout. First 800 - Mary 3:26, Bella 3:31. Matthew paced Mary, I paced Bella. Then Mary ran 1:40 400 by herself, while Bella ran 1:35 with me and Matthew pacing her. Mary learned it is better to be paced - hopefully. Matthew also did 400 in 75.4 alone.
Leg 1: Distance3.000Time26:36.20Pace8:52.07ZoneEasy Miles
With Bonnie, Stephen, William, and Julia.
Leg 2: Distance4.578Time36:38.80Pace8:00.30ZoneEasy Miles
With Bonnie to the car shop.
Leg 3: Distance2.500Time19:39.10Pace7:51.64ZoneEasy Miles
Alone.
Leg 4: Distance1.060Time11:36.10Pace10:56.70ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha to the track.
Leg 5: Distance0.496Time3:31.50Pace7:06.41ZoneMarathon Pace Miles
Pacing Bella.
Leg 6: Distance0.250Time2:04.90Pace8:19.60ZoneEasy Miles
With Bella.
Leg 7: Distance0.248Time1:35.70Pace6:25.89ZoneThreshold Miles
Pacing Bella.

Kimisant Black Clogs Miles: 12.13

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

Tue, Jun 27, 2023

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 - 2023-06-27 08:12:51
Workout Totals: Distance12.070Time1:36:51.30Pace8:01.47
12 total. Paced Bonnie through 2 miles in 12:17. Jacob ran 10:26 (5:00, 5:26). Joseph ran the first mile with him and kicked, finished in around 4:58.
Leg 1: Distance4.230Time33:35.90Pace7:56.57ZoneEasy Miles
With Bonnie, Joseph, and Jacob.
Leg 2: Distance2.000Time12:17.00Pace6:08.50ZoneEasy Miles
Pacing Bonnie.
Leg 3: Distance3.770Time31:17.60Pace8:18.04ZoneEasy Miles
More distance.
Leg 4: Distance1.070Time10:47.30Pace10:04.95ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.000Time8:53.50Pace8:53.50ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.07

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

Wed, Jun 28, 2023

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 - 2023-06-28 09:22:49
Workout Totals: Distance12.070Time1:37:49.20Pace8:06.26
12 total. Easy pace. More or less usual distances. Stephen and Matthew did 5.
Leg 1: Distance5.000Time39:53.50Pace7:58.70ZoneEasy Miles
With Stephen, William, and Matthew.
Leg 2: Distance5.000Time39:14.00Pace7:50.80ZoneEasy Miles
Alone.
Leg 3: Distance1.070Time10:21.80Pace9:41.12ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4: Distance1.000Time8:19.90Pace8:19.90ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.07

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

Thu, Jun 29, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.09	0.00	0.00	1.00	12.09

Fast Running Friend Workout - 2023-06-29 08:21:59
Workout Totals: Distance12.090Time1:40:21.00Pace8:18.01
12 total. William, Bonnie, Matthew, and Jacob did a mile time trial down the canyon. Jacob ran 4:44, William 5:23, Bonnie 5:38, Matthew 5:47. Joseph did 0.5 in 2:18 being a rabbit of sorts for Jacob. I paced Bonnie.
Leg 1: Distance1.250Time10:16.80Pace8:13.44ZoneEasy Miles
Warm-up.
Leg 2: Distance1.000Time5:47.10Pace5:47.10
Pacing Matthew and Bonnie.
Split 1:Distance1.000Time5:38.10Pace5:38.10ZoneVO2 Max Miles Cumilative:Distance1.000Time5:38.10Pace5:38.10
Finished with Bonnie.
Split 2:Distance0.000Time0:09.00Pace0:00.00ZoneEasy Miles Cumilative:Distance1.000Time5:47.10Pace5:47.10
Matthew's time.

Leg 3: Distance2.270Time20:36.10Pace9:04.54ZoneEasy Miles
With Matthew, Bonnie, and William.
Leg 4: Distance5.500Time43:52.80Pace7:58.69ZoneEasy Miles
Part with Bonnie, part alone.
Leg 5: Distance1.070Time10:50.10Pace10:07.57ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 6: Distance1.000Time8:58.10Pace8:58.10ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.09

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

Fri, Jun 30, 2023

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

Fast Running Friend Workout - 2023-06-30 08:57:29
Workout Totals: Distance12.100Time1:39:19.10Pace8:12.49
12 total. Easy pace.
Leg 1: Distance5.000Time39:55.20Pace7:59.04ZoneEasy Miles
With Stephen and Matthew. Do not remember who else we had.
Leg 2: Distance5.000Time38:47.20Pace7:45.44ZoneEasy Miles
I think I ran this alone.
Leg 3: Distance1.070Time10:41.70Pace9:59.72ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4: Distance1.030Time9:55.00Pace9:37.67ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.10

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

Sat, Jul 01, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.35	0.00	6.00	0.00	17.35

Fast Running Friend Workout - 2023-07-01 08:18:44
Workout Totals: Distance17.350Time2:12:49.50Pace7:39.34
17+ total. Did 2x3 down the canyon 17:51, 17:34. Bonnie and Matthew ran the first interval with me up - Bonnie made it to 1.25, Matthew made it to 1.5. Bonnie got 12:21 for 2, Matthew around 12:10. Joseph did the first 2 miles of the first interval with me, then closed in 5:16. Jacob closed in 5:10. On the second interval, Jacob pulled me for the first 2 miles then closed in 5:11. Benjamin did 16x0.25 in Austin in the 66-68 range. We are figuring while he is there he should do shorter intervals as it is too hot to run longer tempos.
Leg 1: Distance0.980Time8:01.90Pace8:11.73ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:51.00Pace5:57.00ZoneThreshold Miles
First interval.
Leg 3: Distance3.500Time28:34.50Pace8:09.86ZoneEasy Miles
Recovery.
Leg 4: Distance3.000Time17:34.30Pace5:51.43ZoneThreshold Miles
Second interval.
Leg 5: Distance3.480Time30:14.50Pace8:41.41ZoneEasy Miles
Distance.
Leg 6: Distance1.320Time11:12.90Pace8:29.77ZoneEasy Miles
To Cries of Freedom.
Leg 7: Distance1.070Time10:43.90Pace10:01.78ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 8: Distance1.000Time8:36.50Pace8:36.50ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 17.35

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

Sun, Jul 02, 2023

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. Fast Sunday.

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

Mon, Jul 03, 2023

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 - 2023-07-03 08:11:12
Workout Totals: Distance12.070Time1:37:17.90Pace8:03.67
12 total. Easy runs, usual distances, more or less.
Leg 1: Distance10.000Time1:16:54.40Pace7:41.44ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.070Time11:19.00Pace10:34.58ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance1.000Time9:04.50Pace9:04.50ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.07

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

Tue, Jul 04, 2023

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 - 2023-07-04 08:48:50
Workout Totals: Distance12.070Time1:37:03.70Pace8:02.49
12 total. Easy pace for everyone.
Leg 1: Distance10.000Time1:16:57.80Pace7:41.78ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.070Time10:51.30Pace10:08.69ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time9:14.60Pace9:14.60ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.07

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

Wed, Jul 05, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.69	0.00	0.00	0.00	12.69

Fast Running Friend Workout - 2023-07-05 08:47:01
Workout Totals: Distance10.000Time1:17:53.80Pace7:47.38
12+ total. Easy pace. Taper for the boys.
Leg 1: Distance10.000Time1:17:53.80Pace7:47.38ZoneEasy Miles
Part with the kids, part alone.

Fast Running Friend Workout - 2023-07-05 21:03:03
Workout Totals: Distance2.685Time24:54.00Pace9:16.42

Leg 1: Distance1.070Time10:48.60Pace10:06.17ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2: Distance1.000Time8:41.30Pace8:41.30ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance0.615Time5:24.10Pace8:46.99ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 12.69

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

Thu, Jul 06, 2023

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

Fast Running Friend Workout - 2023-07-06 08:45:01
Workout Totals: Distance12.000Time1:30:54.00Pace7:34.50
12 total, did 2 down the canyon in 11:28 (5:45, 5:43). The boys did a light morning jog before the 3000 in the regionals tonight. Julia ran with the little girls. Regionals results (Pocatello): Jacob 9:52.32 Joseph 9:54.70 William 11:23.44 Matthew 11:40.41 Bonnie 11:40.49 Stephen 13:26.10
Leg 1: Distance5.480Time43:40.30Pace7:58.16ZoneEasy Miles
Distance.
Leg 2: Distance2.000Time11:28.60Pace5:44.30ZoneVO2 Max Miles
Fast 2 miles down the canyon.
Leg 3: Distance4.520Time35:45.10Pace7:54.58ZoneEasy Miles
More distance.

Kimisant Black Clogs Miles: 12.00

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

Fri, Jul 07, 2023

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 - 2023-07-07 09:16:27
Workout Totals: Distance12.070Time1:37:32.40Pace8:04.87
12 total, easy pace.
Leg 1: Distance3.000Time26:20.10Pace8:46.70ZoneEasy Miles
With Julia.
Leg 2: Distance7.000Time51:30.60Pace7:21.51ZoneEasy Miles
Part with the kids, part alone.
Leg 3: Distance1.070Time11:15.90Pace10:31.68ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:25.80Pace8:25.80ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.07

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

Sat, Jul 08, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.82	0.00	1.50	0.75	13.07

Fast Running Friend Workout - 2023-07-08 07:44:11
Workout Totals: Distance13.070Time1:44:13.80Pace7:58.49
13 total. Did 3x0.75 with 0.125 recovery down the canyon with Matthew 4:16, 4:24, 4:36. Jacob did the same workout but with a longer recovery between the second and the third interval waiting for Joseph. He had 3:43, 3:50, 3:39. Joseph did the first and the last interval. Mary and Bella raced the 800 in Pocatello in the regionals. Mary got 3:20.40, Bella 3:26.92. Bella had a shoe malfunction - we forgot to buy her new Crocs, so she ran in the old ones that were broken, and one fell off at the start. Benjamin did 16x0.25 in 66-68 in Austin. Easy runs otherwise.
Leg 1: Distance0.980Time8:15.50Pace8:25.61ZoneEasy Miles
Warm-up.
Leg 2: Distance2.500Time15:52.20Pace6:20.88
Workout.
Split 1:Distance0.750Time4:16.10Pace5:41.47ZoneVO2 Max Miles Cumilative:Distance0.750Time4:16.10Pace5:41.47
Split 2:Distance0.125Time1:07.60Pace9:00.80ZoneEasy Miles Cumilative:Distance0.875Time5:23.70Pace6:09.94
Split 3:Distance0.750Time4:24.90Pace5:53.20ZoneThreshold Miles Cumilative:Distance1.625Time9:48.60Pace6:02.22
Split 4:Distance0.125Time1:27.10Pace11:36.80ZoneEasy Miles Cumilative:Distance1.750Time11:15.70Pace6:26.11
Split 5:Distance0.750Time4:36.50Pace6:08.67ZoneThreshold Miles Cumilative:Distance2.500Time15:52.20Pace6:20.88

Leg 3: Distance2.520Time22:05.40Pace8:45.95ZoneEasy Miles
Distance.
Leg 4: Distance6.000Time47:21.90Pace7:53.65ZoneEasy Miles
More distance.
Leg 5: Distance1.070Time10:38.80Pace9:57.01ZoneEasy Miles
With Mary, Bella, and Leigha.

Kimisant Black Clogs Miles: 13.07

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

Sun, Jul 09, 2023

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 local ward, then the Russian-speaking branch.

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

Mon, Jul 10, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.00	0.99	0.00	12.05

Fast Running Friend Workout - 2023-07-10 08:36:30
Workout Totals: Distance12.052Time1:36:34.60Pace8:00.80
12 total. Easy pace, mostly. Mary and Bella did a relay 4x400 alternating legs.
Leg 1: Distance10.000Time1:18:40.90Pace7:52.09ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.060Time11:25.50Pace10:46.70ZoneEasy Miles
To the track with Mary, Bella, and Leigha.
Leg 3: Distance0.496Time3:12.20Pace6:27.50
Mary and Bella relay, stage 1.
Split 1:Distance0.248Time1:37.70Pace6:33.95ZoneThreshold Miles Cumilative:Distance0.248Time1:37.70Pace6:33.95
Split 2:Distance0.248Time1:34.50Pace6:21.05ZoneThreshold Miles Cumilative:Distance0.496Time3:12.20Pace6:27.50
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.496Time3:12.20Pace6:27.50

Leg 4: Distance0.496Time3:16.00Pace6:35.16
Mary and Bella realy, stage 2.
Split 1:Distance0.248Time1:40.40Pace6:44.84ZoneThreshold Miles Cumilative:Distance0.248Time1:40.40Pace6:44.84
Split 2:Distance0.248Time1:35.60Pace6:25.48ZoneThreshold Miles Cumilative:Distance0.496Time3:16.00Pace6:35.16

Kimisant Black Clogs Miles: 12.05

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

Tue, Jul 11, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.89	0.00	2.25	0.00	12.14

Fast Running Friend Workout - 2023-07-11 08:09:47
Workout Totals: Distance12.140Time1:38:41.90Pace8:07.80
12 total. Did 3x0.75 with Bonnie - 4:23,4:26,4:26. Joseph and Jacob did the workout as well. Jacob did 3:45, 3:45, 3:45. Joseph was a bit slower on the last one - 3:51.
Leg 1: Distance1.000Time7:47.00Pace7:47.00ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance0.480Time4:18.70Pace8:58.96ZoneEasy Miles
Warm-up with Joseph, Jacob, Matthew, William, and Bonnie.
Leg 3: Distance2.500Time16:05.60Pace6:26.24
Workout with Bonnie.
Split 1:Distance0.750Time4:23.10Pace5:50.80ZoneThreshold Miles Cumilative:Distance0.750Time4:23.10Pace5:50.80
Split 2:Distance0.125Time1:17.20Pace10:17.60ZoneEasy Miles Cumilative:Distance0.875Time5:40.30Pace6:28.91
Split 3:Distance0.750Time4:26.10Pace5:54.80ZoneThreshold Miles Cumilative:Distance1.625Time10:06.40Pace6:13.17
Split 4:Distance0.125Time1:32.50Pace12:20.00ZoneEasy Miles Cumilative:Distance1.750Time11:38.90Pace6:39.37
Split 5:Distance0.750Time4:26.70Pace5:55.60ZoneThreshold Miles Cumilative:Distance2.500Time16:05.60Pace6:26.24

Leg 4: Distance6.020Time49:34.00Pace8:14.02ZoneEasy Miles
Distance.
Leg 5: Distance1.070Time11:32.30Pace10:47.01ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 6: Distance1.070Time9:24.30Pace8:47.38ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.14

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

Wed, Jul 12, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.89	0.00	2.25	0.00	12.14

Fast Running Friend Workout - 2023-07-12 08:55:42
Workout Totals: Distance12.140Time1:38:34.80Pace8:07.22
12 total. Did 3x0.75 with Matthew (0.125 recovery) 4:20, 4:1, 4:26. He is starting to hold the pace better.
Leg 1: Distance0.980Time8:31.80Pace8:42.24ZoneEasy Miles
Warm-up.
Leg 2: Distance2.500Time15:59.20Pace6:23.68
3x0.75 with Matthew.
Split 1:Distance0.750Time4:20.50Pace5:47.33ZoneThreshold Miles Cumilative:Distance0.750Time4:20.50Pace5:47.33
Split 2:Distance0.125Time1:19.50Pace10:36.00ZoneEasy Miles Cumilative:Distance0.875Time5:40.00Pace6:28.57
Split 3:Distance0.750Time4:21.50Pace5:48.67ZoneThreshold Miles Cumilative:Distance1.625Time10:01.50Pace6:10.15
Split 4:Distance0.125Time1:30.80Pace12:06.40ZoneEasy Miles Cumilative:Distance1.750Time11:32.30Pace6:35.60
Split 5:Distance0.750Time4:26.90Pace5:55.87ZoneThreshold Miles Cumilative:Distance2.500Time15:59.20Pace6:23.68

Leg 3: Distance6.520Time53:41.70Pace8:14.13ZoneEasy Miles
More distance.
Leg 4: Distance1.070Time10:55.80Pace10:12.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.070Time9:26.30Pace8:49.25ZoneEasy Miles
With Mary, and Bella.

Kimisant Black Clogs Miles: 12.14

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

Thu, Jul 13, 2023

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

Fast Running Friend Workout - 2023-07-13 08:33:28
Workout Totals: Distance12.060Time1:38:52.30Pace8:11.90
12 total. Paced Stephen through 2 miles down the canyon in 14:01. He struggled. Easy runs otherwise.
Leg 1: Distance0.980Time8:56.20Pace9:07.14ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time14:01.40Pace7:00.70ZoneMarathon Pace Miles
Stephen's 2 miles down.
Leg 3: Distance7.020Time56:39.70Pace8:04.29ZoneEasy Miles
Part with Stephen and Bonnie, part alone.
Leg 4: Distance2.060Time19:15.00Pace9:20.68ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.06

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

Fri, Jul 14, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.06	0.00	0.99	0.00	13.05

Fast Running Friend Workout - 2023-07-14 08:38:07
Workout Totals: Distance11.060Time1:27:34.50Pace7:55.09
13 total. Mary and Bella did the alternating 4x400 relay, total time 6:21. Mary had 93,95, Bella 95,97.
Leg 1: Distance4.000Time30:48.50Pace7:42.12ZoneEasy Miles
With Matthew, I think part with Joseph and Jacob.
Leg 2: Distance6.000Time47:41.80Pace7:56.97ZoneEasy Miles
Part with Stephen, part alone.
Leg 3: Distance1.060Time9:04.20Pace8:33.40ZoneEasy Miles
Warm-up with Mary and Bella.
Leg 4: Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles

Fast Running Friend Workout - 2023-07-14 21:38:09
Workout Totals: Distance1.992Time15:33.50Pace7:48.62

Leg 1: Distance0.992Time6:21.20Pace6:24.27
4x400 pacing Mary and Bella with Bonnie.
Split 1:Distance0.248Time1:35.10Pace6:23.47ZoneThreshold Miles Cumilative:Distance0.248Time1:35.10Pace6:23.47
Bella.
Split 2:Distance0.248Time1:33.80Pace6:18.23ZoneThreshold Miles Cumilative:Distance0.496Time3:08.90Pace6:20.85
Mary.
Split 3:Distance0.248Time1:37.00Pace6:31.13ZoneThreshold Miles Cumilative:Distance0.744Time4:45.90Pace6:24.27
Bella.
Split 4:Distance0.248Time1:35.30Pace6:24.27ZoneThreshold Miles Cumilative:Distance0.992Time6:21.20Pace6:24.27
Mary.

Leg 2: Distance1.000Time9:12.30Pace9:12.30ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 13.05

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

Sat, Jul 15, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.90	0.00	1.50	0.75	16.15

Fast Running Friend Workout - 2023-07-15 08:12:41
Workout Totals: Distance16.150Time2:09:27.10Pace8:00.93
16 total. Did 3x0.75 with Matthew. Joseph and Jacob did the same workout as well. Both were struggling. However, Jacob touched it out and finished it, even though his last interval was 4:00. Joseph stopped in the middle of the second interval. William and Bonnie did the first interval with me and Matthew.
Leg 1: Distance0.980Time8:08.60Pace8:18.57ZoneEasy Miles
Warm-up.
Leg 2: Distance2.500Time15:34.30Pace6:13.72
3x0.75 with Matthew. Bonnie did the first one, if I remember right.
Split 1:Distance0.750Time4:15.40Pace5:40.53ZoneVO2 Max Miles Cumilative:Distance0.750Time4:15.40Pace5:40.53
Split 2:Distance0.125Time1:10.10Pace9:20.80ZoneEasy Miles Cumilative:Distance0.875Time5:25.50Pace6:12.00
Split 3:Distance0.750Time4:25.00Pace5:53.33ZoneThreshold Miles Cumilative:Distance1.625Time9:50.50Pace6:03.38
Split 4:Distance0.125Time1:16.40Pace10:11.20ZoneEasy Miles Cumilative:Distance1.750Time11:06.90Pace6:21.09
Split 5:Distance0.750Time4:27.40Pace5:56.53ZoneThreshold Miles Cumilative:Distance2.500Time15:34.30Pace6:13.72

Leg 3: Distance2.520Time21:03.10Pace8:21.23ZoneEasy Miles
To the house with Matthew.
Leg 4: Distance8.000Time1:03:41.60Pace7:57.70ZoneEasy Miles
Distance.
Leg 5: Distance1.000Time8:43.60Pace8:43.60ZoneEasy Miles
With Mary and Bella.
Leg 6: Distance1.150Time12:15.90Pace10:39.91ZoneEasy Miles
With Mary, Bella, and Leigha.

Kimisant Black Clogs Miles: 16.15

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

Sun, Jul 16, 2023

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, English ward, then the Russian-speaking branch.

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

Mon, Jul 17, 2023

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 - 2023-07-17 08:19:21
Workout Totals: Distance12.060Time1:39:50.80Pace8:16.75
12 total. Easy pace.
Leg 1: Distance4.000Time31:00.50Pace7:45.12ZoneEasy Miles
With Matthew, part with Joseph and Jacob.
Leg 2: Distance6.000Time47:38.70Pace7:56.45ZoneEasy Miles
Part with Stephen, part alone.
Leg 3: Distance2.060Time21:11.60Pace10:17.28ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.06

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

Tue, Jul 18, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.83	0.00	2.25	0.00	12.08

Fast Running Friend Workout - 2023-07-18 08:21:44
Workout Totals: Distance12.084Time1:38:22.40Pace8:08.45
12 total. Did 3x0.75 down the canyon with Matthew - 4:16, 4:25, 4:24. This was his best workout so far for the finish. Bonnie did the first interval with us, then 4:35, 4:40. Joseph and Jacob did 3:41, 3:45, 3:47 if I remember right.
Leg 1: Distance1.004Time8:01.90Pace7:59.98ZoneEasy Miles
Warm-up.
Leg 2: Distance2.500Time15:53.60Pace6:21.44
3x0.75 workout.
Split 1:Distance0.750Time4:16.70Pace5:42.27ZoneThreshold Miles Cumilative:Distance0.750Time4:16.70Pace5:42.27
Split 2:Distance0.125Time1:23.00Pace11:04.00ZoneEasy Miles Cumilative:Distance0.875Time5:39.70Pace6:28.23
Split 3:Distance0.750Time4:25.00Pace5:53.33ZoneThreshold Miles Cumilative:Distance1.625Time10:04.70Pace6:12.12
Split 4:Distance0.125Time1:24.40Pace11:15.20ZoneEasy Miles Cumilative:Distance1.750Time11:29.10Pace6:33.77
Split 5:Distance0.750Time4:24.50Pace5:52.67ZoneThreshold Miles Cumilative:Distance2.500Time15:53.60Pace6:21.44

Leg 3: Distance2.520Time22:09.90Pace8:47.74ZoneEasy Miles
With Matthew.
Leg 4: Distance4.000Time31:36.80Pace7:54.20ZoneEasy Miles
Part with William, part alone.
Leg 5: Distance2.060Time20:40.20Pace10:02.04ZoneEasy Miles
With Mary and Bella, part with Leigha.

Kimisant Black Clogs Miles: 12.08

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

Wed, Jul 19, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.14	0.00	0.00	0.00	12.14

Fast Running Friend Workout - 2023-07-19 08:11:53
Workout Totals: Distance12.140Time1:38:34.60Pace8:07.20
12 total. Easy pace.
Leg 1: Distance4.000Time31:24.20Pace7:51.05ZoneEasy Miles
With Matthew.
Leg 2: Distance6.000Time46:01.20Pace7:40.20ZoneEasy Miles
Part with Stephen, part alone.
Leg 3: Distance1.070Time11:24.90Pace10:40.09ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.070Time9:44.30Pace9:06.07ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.14

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

Thu, Jul 20, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.79	0.99	1.50	0.75	13.03

Fast Running Friend Workout - 2023-07-20 08:23:22
Workout Totals: Distance13.032Time1:45:02.60Pace8:03.62
13 total. Did 3x0.75 workout. 4:21, 4:23, 4:13. First one with Bonnie. Last two with Joseph. Bonnie ran the first half of the second interval, started falling back and finished in 4:32. Joseph did the first one in 3:34, then the last 2 with me. Jacob did 3:38, 3:43, 3:51. Mary and Bella did the relay. It was very late - 10 pm by the time we started, so they were having some difficulty. Bella was not ready to run the second leg when Mary was done, so I had Mary run another lap, which she was not too happy about. Bella was OK on the last lap. We ended up with 6:55 for 1600 with 1:44, 3:29, 1:41.
Leg 1: Distance0.980Time8:03.30Pace8:13.16ZoneEasy Miles
Warm-up.
Leg 2: Distance2.500Time15:26.20Pace6:10.48
Workout.
Split 1:Distance0.750Time4:21.30Pace5:48.40ZoneThreshold Miles Cumilative:Distance0.750Time4:21.30Pace5:48.40
Split 2:Distance0.125Time1:11.60Pace9:32.80ZoneEasy Miles Cumilative:Distance0.875Time5:32.90Pace6:20.46
Split 3:Distance0.750Time4:23.60Pace5:51.47ZoneThreshold Miles Cumilative:Distance1.625Time9:56.50Pace6:07.08
Split 4:Distance0.125Time1:16.30Pace10:10.40ZoneEasy Miles Cumilative:Distance1.750Time11:12.80Pace6:24.46
Split 5:Distance0.750Time4:13.40Pace5:37.87ZoneVO2 Max Miles Cumilative:Distance2.500Time15:26.20Pace6:10.48

Leg 3: Distance6.480Time51:02.00Pace7:52.53ZoneEasy Miles
Distance.
Leg 4: Distance0.930Time10:37.50Pace11:25.48ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance0.992Time6:55.40Pace6:58.75
Mary and Bella 400, 800, 400 relay.
Split 1:Distance0.248Time1:44.10Pace6:59.76ZoneMarathon Pace Miles Cumilative:Distance0.248Time1:44.10Pace6:59.76
Split 2:Distance0.496Time3:29.90Pace7:03.19ZoneMarathon Pace Miles Cumilative:Distance0.744Time5:14.00Pace7:02.04
Split 3:Distance0.248Time1:41.40Pace6:48.87ZoneMarathon Pace Miles Cumilative:Distance0.992Time6:55.40Pace6:58.75

Leg 6: Distance1.150Time12:58.20Pace11:16.70ZoneEasy Miles
With Mary and Bella, part with Leigha.

Kimisant Black Clogs Miles: 13.03

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

Fri, Jul 21, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.83	0.00	0.31	0.00	12.14

Fast Running Friend Workout - 2023-07-21 08:31:27
Workout Totals: Distance12.140Time1:38:46.70Pace8:08.20
12 total. Easy runs, mostly. Did a pickup to catch up to Joseph and Jacob.
Leg 1: Distance10.000Time1:18:11.60Pace7:49.16
Part with the kids, part alone.
Split 1:Distance4.730Time37:23.10Pace7:54.23ZoneEasy Miles Cumilative:Distance4.730Time37:23.10Pace7:54.23
Split 2:Distance0.312Time1:50.60Pace5:54.49ZoneThreshold Miles Cumilative:Distance5.042Time39:13.70Pace7:46.82
Split 3:Distance4.958Time38:57.90Pace7:51.54ZoneEasy Miles Cumilative:Distance10.000Time1:18:11.60Pace7:49.16

Leg 2: Distance1.070Time10:55.40Pace10:12.52ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.070Time9:39.70Pace9:01.78ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.14

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

Sat, Jul 22, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.47	0.00	0.00	6.21	16.68

Fast Running Friend Workout - 2023-07-22 06:26:55
Workout Totals: Distance16.686Time2:07:48.60Pace7:39.58
Steel Days 10K, 38:55, 8th overall, 4th master, 1st grandmaster. The kids for the most part had the assignment to run at a slower pace and then run hard from the 5 mile mark to the finish. Jacob and Joseph paced me to 5 then took off. Jacob got 37:59, Joseph 38:20. My splits by the official marks were 6:09, 6:14, 6:37 (first three miles uphill with increasing grade), 6:09, 6:03, and 7:53 for the remainder, which I think was either long, or the first 5 miles a bit short. William, Stephen, Matthew, and Bonnie ran together for the first 5 miles. Stephen was struggling with a number of things lately, so 8:00 pace on a hilly course was challenge for him. Plus he stopped to go the bathroom and who knows how much he lost. After the first 5 miles, the rest of the kids ran a faster pace to the finish. William got 48:17, Matthew 48:39, Stephen 50:39. Bonnie was somewhere near Matthew. I was happy with the result as the course had some serious elevation gain in the first 3 miles.
Leg 1: Distance2.000Time16:59.50Pace8:29.75ZoneEasy Miles
Warm-up.
Leg 2: Distance6.214Time38:55.30Pace6:15.81ZoneVO2 Max Miles
Race.
Leg 3: Distance1.332Time10:39.40Pace8:00.03ZoneEasy Miles
Cool down.
Leg 4: Distance5.000Time39:37.50Pace7:55.50ZoneEasy Miles
More distance.
Leg 5: Distance1.070Time11:24.10Pace10:39.35ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 6: Distance1.070Time10:12.80Pace9:32.71ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 16.69

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

Sun, Jul 23, 2023

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

Day of rest. Went to church.

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

Mon, Jul 24, 2023

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 - 2023-07-24 08:27:19
Workout Totals: Distance12.000Time1:36:48.10Pace8:04.01
12 total. Easy pace. Drove to Umatilla, OR on the way to USATF JO Nationals in Eugene.
Leg 1: Distance8.000Time1:01:56.00Pace7:44.50ZoneEasy Miles
I think this was part with the kids, part alone.
Leg 2: Distance2.000Time15:43.30Pace7:51.65ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time11:22.90Pace11:22.90ZoneEasy Miles
With Sarah in Umatilla, OR.
Leg 4: Distance1.000Time7:45.90Pace7:45.90ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 12.00

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

Tue, Jul 25, 2023

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

Fast Running Friend Workout - 2023-07-25 08:49:40
Workout Totals: Distance10.185Time1:23:24.10Pace8:11.32
12+ total in Umatilla, OR. Easy pace.
Leg 1: Distance1.004Time10:10.90Pace10:08.47ZoneEasy Miles
With all of the kids that we had.
Leg 2: Distance1.031Time9:11.30Pace8:54.72ZoneEasy Miles
All except Leigha.
Leg 3: Distance2.112Time17:07.70Pace8:06.60ZoneEasy Miles
All except Mary, Bella, and Leigha.
Leg 4: Distance2.038Time16:18.30Pace8:00.03ZoneEasy Miles
With Joseph, Jacob, and Bonnie.
Leg 5: Distance2.000Time15:39.20Pace7:49.60ZoneEasy Miles
With Joseph and Jacob.
Leg 6: Distance2.000Time14:56.70Pace7:28.35ZoneEasy Miles
Alone.

Fast Running Friend Workout - 2023-07-25 22:55:02
Workout Totals: Distance2.000Time15:53.30Pace7:56.65

Leg 1: Distance2.000Time15:53.30Pace7:56.65ZoneEasy Miles
Alone in Amity, OR.

Kimisant Black Clogs Miles: 12.19

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

Wed, Jul 26, 2023

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 - 2023-07-26 09:37:22
Workout Totals: Distance8.950Time1:14:17.90Pace8:18.09
Mary and Bella raced in the 800 at the USATF JO Nationals today. Bella ran not her best but decent - 3:24.59. Mary fell at the 200 meter mark. After than she was not running competitively but she did finish in 3:36.78.
Leg 1: Distance0.950Time7:50.40Pace8:15.16ZoneEasy Miles
Jogging around.
Leg 2: Distance1.000Time10:53.30Pace10:53.30ZoneEasy Miles
With Jacob, Mary, Bella, and Leigha.
Leg 3: Distance7.000Time55:34.20Pace7:56.31ZoneEasy Miles
Part with Jacob and Bonnie, part alone around the U of O campus.

Fast Running Friend Workout - 2023-07-26 22:37:25
Workout Totals: Distance3.100Time25:59.50Pace8:23.06

Leg 1: Distance3.100Time25:59.50Pace8:23.06ZoneEasy Miles
I think this was part with the kids, and part alone.

Kimisant Black Clogs Miles: 12.05

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

Thu, Jul 27, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.74	0.00	0.00	0.62	12.36

Fast Running Friend Workout - 2023-07-27 10:14:21
Workout Totals: Distance12.363Time1:35:55.70Pace7:45.56
12 total. Did a 1000 pickup with Bonnie and Matthew in 3:37. Joseph and Jacob did it in 3:04. Otherwise easy pace, tapering for the kids.
Leg 1: Distance0.932Time7:27.30Pace7:59.94ZoneEasy Miles
Warm-up.
Leg 2: Distance0.621Time3:37.10Pace5:49.60ZoneVO2 Max Miles
With Bonnie and Matthew.
Leg 3: Distance1.010Time8:04.60Pace7:59.80ZoneEasy Miles
To the playground.
Leg 4: Distance0.500Time5:06.50Pace10:13.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance7.300Time55:40.90Pace7:37.66ZoneEasy Miles
Alone.
Leg 6: Distance2.000Time15:59.30Pace7:59.65ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 12.36

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

Fri, Jul 28, 2023

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

Fast Running Friend Workout - 2023-07-28 08:24:12
Workout Totals: Distance1.251Time10:00.40Pace7:59.94
12 total for me. Jacob, Joseph, and William raced in the 3000. Joseph had the best performance with 9:26.35, PR. Jacob struggled today and got 9:42.55. William did better than I thought he would with his training and health issues - 10:55.77.
Leg 1: Distance1.251Time10:00.40Pace7:59.94ZoneEasy Miles
Alone.

Fast Running Friend Workout - 2023-07-28 08:53:55
Workout Totals: Distance8.842Time1:10:44.00Pace7:59.98

Leg 1: Distance8.842Time1:10:44.00Pace7:59.98ZoneEasy Miles
Part with the kids, part alone.

Fast Running Friend Workout - 2023-07-28 23:01:55
Workout Totals: Distance2.000Time15:46.40Pace7:53.20

Leg 1: Distance2.000Time15:46.40Pace7:53.20ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 12.09

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

Sat, Jul 29, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.68	0.00	0.00	0.00	12.68

Fast Running Friend Workout - 2023-07-29 09:08:34
Workout Totals: Distance12.682Time1:41:27.30Pace8:00.00
12+ total. Matthew and Bonnie raced the 3000 today. Both got a PR. Matthew ran 11:04.33, and Bonnie got 11:09.58. Bonnie missed top 8 by 1 place getting outkicked in the last 200 meters.
Leg 1: Distance12.682Time1:41:27.30Pace8:00.00ZoneEasy Miles

Kimisant Black Clogs Miles: 12.68

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

Sun, Jul 30, 2023

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 Boise.

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

Mon, Jul 31, 2023

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 - 2023-07-31 08:27:28
Workout Totals: Distance12.000Time1:33:49.60Pace7:49.13
12 total. Easy runs. 10 in Boise, 2 at home.
Leg 1: Distance4.000Time31:49.90Pace7:57.48ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance2.000Time15:47.90Pace7:53.95ZoneEasy Miles
With Jacob, Joseph, William, and Bonnie.
Leg 3: Distance4.000Time30:42.10Pace7:40.52ZoneEasy Miles
With Jacob and Bonnie.
Leg 4: Distance2.000Time15:29.70Pace7:44.85ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 12.00

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

Tue, Aug 01, 2023

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

Fast Running Friend Workout - 2023-08-01 09:10:27
Workout Totals: Distance11.000Time1:25:42.20Pace7:47.47
11 total. Easy pace.
Leg 1: Distance4.000Time31:53.30Pace7:58.32ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance6.000Time45:02.60Pace7:30.43ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time8:46.30Pace8:46.30ZoneEasy Miles
With Mary.

Black Crocs 2023 Miles: 11.00

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

Wed, Aug 02, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.06	0.62	0.25	1.12	12.05

Fast Running Friend Workout - 2023-08-02 09:33:35
Workout Totals: Distance12.060Time1:36:54.80Pace8:02.16
12 total. Did a 2 mile fartlek down the canyon with Matthew in 12:13 alternating target of 86 and 94. We missed the target by a lot in recoveries, but were somewhat close on the fast intervals. Last 0.125 we kicked hard - 35.6. Jacob did the workout as well, I think he got 10:35 if I remember right.
Leg 1: Distance0.980Time8:07.10Pace8:17.04ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:13.50Pace6:06.75
Fartlek with Matthew.
Split 1:Distance0.250Time1:27.70Pace5:50.80ZoneVO2 Max Miles Cumilative:Distance0.250Time1:27.70Pace5:50.80
Split 2:Distance0.250Time1:35.50Pace6:22.00ZoneThreshold Miles Cumilative:Distance0.500Time3:03.20Pace6:06.40
Split 3:Distance0.250Time1:25.10Pace5:40.40ZoneVO2 Max Miles Cumilative:Distance0.750Time4:28.30Pace5:57.73
Split 4:Distance0.250Time1:39.60Pace6:38.40ZoneMarathon Pace Miles Cumilative:Distance1.000Time6:07.90Pace6:07.90
Split 5:Distance0.250Time1:28.50Pace5:54.00ZoneVO2 Max Miles Cumilative:Distance1.250Time7:36.40Pace6:05.12
Split 6:Distance0.250Time1:41.40Pace6:45.60ZoneMarathon Pace Miles Cumilative:Distance1.500Time9:17.80Pace6:11.87
Split 7:Distance0.250Time1:28.00Pace5:52.00ZoneVO2 Max Miles Cumilative:Distance1.750Time10:45.80Pace6:09.03
Split 8:Distance0.125Time0:52.10Pace6:56.80ZoneMarathon Pace Miles Cumilative:Distance1.875Time11:37.90Pace6:12.21
Split 9:Distance0.125Time0:35.60Pace4:44.80ZoneVO2 Max Miles Cumilative:Distance2.000Time12:13.50Pace6:06.75

Leg 3: Distance7.020Time55:41.90Pace7:56.05ZoneEasy Miles
More distance, part with the kids, part alone.
Leg 4: Distance2.060Time20:52.30Pace10:07.91ZoneEasy Miles
With Mary and Bella, part with Leigha.

Black Crocs 2023 Miles: 12.06

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

Thu, Aug 03, 2023

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 - 2023-08-03 08:59:24
Workout Totals: Distance12.060Time1:38:44.40Pace8:11.24
12 total. Easy runs.
Leg 1: Distance4.000Time31:33.90Pace7:53.48ZoneEasy Miles
With Stephen and Matthew. Do not remember if we had anybody else.
Leg 2: Distance6.000Time46:48.60Pace7:48.10ZoneEasy Miles
Alone.
Leg 3: Distance2.060Time20:21.90Pace9:53.16ZoneEasy Miles
With Mary, Bella, and Leigha (part).

Black Crocs 2023 Miles: 12.06

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

Fri, Aug 04, 2023

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 - 2023-08-04 08:15:33
Workout Totals: Distance12.000Time1:34:57.50Pace7:54.79
12 total. Did a pickup on the hill with Matthew in 53.8. Easy pace otherwise.
Leg 1: Distance4.000Time33:08.30Pace8:17.07
With Stephen and Matthew.
Split 1:Distance3.845Time32:14.50Pace8:23.12ZoneEasy Miles Cumilative:Distance3.845Time32:14.50Pace8:23.12
Split 2:Distance0.155Time0:53.80Pace5:47.10ZoneVO2 Max Miles Cumilative:Distance4.000Time33:08.30Pace8:17.07

Leg 2: Distance1.000Time8:42.90Pace8:42.90ZoneEasy Miles
With Bella.
Leg 3: Distance5.000Time37:29.10Pace7:29.82ZoneEasy Miles
Alone.
Leg 4: Distance2.000Time15:37.20Pace7:48.60ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Sat, Aug 05, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.06	0.88	0.00	1.12	14.06

Fast Running Friend Workout - 2023-08-05 09:23:34
Workout Totals: Distance14.060Time1:55:08.20Pace8:11.34
14 total. Did a fartlek 2 miles down the canyon with Bonnie and Matthew in 12:06. Jacob did it in 10:41, Joseph in 10:54. Easy runs for other kids. Benjamin did 16x0.25 I think.
Leg 1: Distance1.000Time7:43.60Pace7:43.60ZoneEasy Miles
Alone.
Leg 2: Distance0.980Time8:26.60Pace8:36.94ZoneEasy Miles
Warm-up with the kids.
Leg 3: Distance2.000Time12:06.60Pace6:03.30
Fartlek with Bonnie and Matthew.
Split 1:Distance0.250Time1:25.90Pace5:43.60ZoneVO2 Max Miles Cumilative:Distance0.250Time1:25.90Pace5:43.60
Split 2:Distance0.250Time1:35.60Pace6:22.40ZoneMarathon Pace Miles Cumilative:Distance0.500Time3:01.50Pace6:03.00
Split 3:Distance0.250Time1:22.40Pace5:29.60ZoneVO2 Max Miles Cumilative:Distance0.750Time4:23.90Pace5:51.87
Split 4:Distance0.250Time1:38.40Pace6:33.60ZoneMarathon Pace Miles Cumilative:Distance1.000Time6:02.30Pace6:02.30
Split 5:Distance0.250Time1:27.40Pace5:49.60ZoneVO2 Max Miles Cumilative:Distance1.250Time7:29.70Pace5:59.76
Split 6:Distance0.250Time1:39.90Pace6:39.60ZoneMarathon Pace Miles Cumilative:Distance1.500Time9:09.60Pace6:06.40
Split 7:Distance0.250Time1:28.20Pace5:52.80ZoneVO2 Max Miles Cumilative:Distance1.750Time10:37.80Pace6:04.46
Split 8:Distance0.125Time0:53.90Pace7:11.20ZoneMarathon Pace Miles Cumilative:Distance1.875Time11:31.70Pace6:08.91
Split 9:Distance0.125Time0:34.90Pace4:39.20ZoneVO2 Max Miles Cumilative:Distance2.000Time12:06.60Pace6:03.30

Leg 4: Distance8.020Time1:07:13.60Pace8:22.94ZoneEasy Miles
Distance.
Leg 5: Distance2.060Time19:37.80Pace9:31.75ZoneEasy Miles
With Mary, Bella, and Leigha.

Black Crocs 2023 Miles: 14.06

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

Sun, Aug 06, 2023

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

Day of rest. Went to church.

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

Mon, Aug 07, 2023

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 - 2023-08-07 09:24:44
Workout Totals: Distance12.000Time1:35:17.00Pace7:56.42
12 total. Easy pace, usual distances.
Leg 1: Distance4.000Time32:41.20Pace8:10.30ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance6.000Time46:58.00Pace7:49.67ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time15:37.80Pace7:48.90ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Tue, Aug 08, 2023

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 - 2023-08-08 07:19:21
Workout Totals: Distance9.000Time1:09:07.60Pace7:40.84
12 total. Mostly easy pace for me. Joseph and Jacob did an 800 time trial on the track and both got PRs. Jacob got 2:13.4, Joseph 2:13.7. Bonnie and Matthew did the fartlek 2 mile workout, Bonnie got 11:58, Matthew around 12:30.
Leg 1: Distance9.000Time1:09:07.60Pace7:40.84
Alone.
Split 1:Distance8.845Time1:08:11.00Pace7:42.52ZoneEasy Miles Cumilative:Distance8.845Time1:08:11.00Pace7:42.52
Split 2:Distance0.155Time0:56.60Pace6:05.16ZoneVO2 Max Miles Cumilative:Distance9.000Time1:09:07.60Pace7:40.84

Fast Running Friend Workout - 2023-08-08 21:19:18
Workout Totals: Distance3.000Time26:29.50Pace8:49.83

Leg 1: Distance1.000Time10:47.50Pace10:47.50ZoneEasy Miles
With Mary, Bella, and Leigh.
Leg 2: Distance1.000Time8:12.20Pace8:12.20ZoneEasy Miles
I think this was with Mary and Bella, or maybe just one of them.
Leg 3: Distance1.000Time7:29.80Pace7:29.80ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Wed, Aug 09, 2023

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 - 2023-08-09 10:01:00
Workout Totals: Distance12.000Time1:38:43.20Pace8:13.60
12 total. Easy pace.
Leg 1: Distance4.000Time34:00.10Pace8:30.02ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance1.000Time9:58.90Pace9:58.90ZoneEasy Miles
With Leigha. Do not remember if we had Mary and Bella.
Leg 3: Distance5.000Time38:59.70Pace7:47.94ZoneEasy Miles
Alone.
Leg 4: Distance2.000Time15:44.50Pace7:52.25ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Thu, Aug 10, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.66	0.88	0.25	0.88	12.67

Fast Running Friend Workout - 2023-08-10 08:21:45
Workout Totals: Distance12.000Time1:31:02.10Pace7:35.18
12 total. Did our 2 mile fartlek with Bonnie and Matthew. Matthew got 12:07, Bonnie 12:31. Jacob did it as well, I think he got 10:41.
Leg 1: Distance0.980Time7:49.20Pace7:58.78ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:07.50Pace6:03.75
Fartlek with Matthew, part with Bonnie.
Split 1:Distance0.250Time1:25.90Pace5:43.60ZoneVO2 Max Miles Cumilative:Distance0.250Time1:25.90Pace5:43.60
Split 2:Distance0.250Time1:36.30Pace6:25.20ZoneMarathon Pace Miles Cumilative:Distance0.500Time3:02.20Pace6:04.40
Split 3:Distance0.250Time1:26.10Pace5:44.40ZoneVO2 Max Miles Cumilative:Distance0.750Time4:28.30Pace5:57.73
Split 4:Distance0.250Time1:38.30Pace6:33.20ZoneMarathon Pace Miles Cumilative:Distance1.000Time6:06.60Pace6:06.60
Split 5:Distance0.250Time1:29.40Pace5:57.60ZoneThreshold Miles Cumilative:Distance1.250Time7:36.00Pace6:04.80
Split 6:Distance0.250Time1:40.10Pace6:40.40ZoneMarathon Pace Miles Cumilative:Distance1.500Time9:16.10Pace6:10.73
Split 7:Distance0.250Time1:26.70Pace5:46.80ZoneVO2 Max Miles Cumilative:Distance1.750Time10:42.80Pace6:07.31
Split 8:Distance0.125Time0:48.90Pace6:31.20ZoneMarathon Pace Miles Cumilative:Distance1.875Time11:31.70Pace6:08.91
Split 9:Distance0.125Time0:35.80Pace4:46.40ZoneVO2 Max Miles Cumilative:Distance2.000Time12:07.50Pace6:03.75

Leg 3: Distance3.020Time23:57.20Pace7:55.89ZoneEasy Miles
Distance.
Leg 4: Distance1.000Time8:07.00Pace8:07.00ZoneEasy Miles
With Mary, I think.
Leg 5: Distance5.000Time39:01.20Pace7:48.24ZoneEasy Miles
Alone.

Fast Running Friend Workout - 2023-08-10 20:56:41
Workout Totals: Distance0.660Time7:28.50Pace11:19.55

Leg 1: Distance0.660Time7:28.50Pace11:19.55ZoneEasy Miles
With Sarah at Flaming Gorge.

Black Crocs 2023 Miles: 12.00

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

Fri, Aug 11, 2023

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 - 2023-08-11 07:54:56
Workout Totals: Distance10.000Time1:24:27.90Pace8:26.79
10 total. Easy pace. At Flaming Gorge.
Leg 1: Distance2.000Time16:14.00Pace8:07.00ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance1.000Time10:30.00Pace10:30.00ZoneEasy Miles
With Stephen, Matthew, Mary, Bella, and Leigha.
Leg 3: Distance1.000Time9:23.70Pace9:23.70ZoneEasy Miles
Same group minus Leigha.
Leg 4: Distance6.000Time48:20.20Pace8:03.37ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 10.00

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

Sat, Aug 12, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	3.00	0.00	14.00

Fast Running Friend Workout - 2023-08-12 09:06:44
Workout Totals: Distance14.000Time1:44:27.50Pace7:27.68
14 total. Did a 3 mile tempo run down the canyon in 17:56 with Joseph. Jacob ran 17:01. We were going to do two intervals, but were feeling not quite 100%, so we decided to postpone the workout until Tuesday.
Leg 1: Distance1.940Time15:35.80Pace8:02.37ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:56.40Pace5:58.80ZoneThreshold Miles
Tempo run.
Leg 3: Distance5.060Time40:33.20Pace8:00.87ZoneEasy Miles
Distance.
Leg 4: Distance4.000Time30:22.10Pace7:35.52ZoneEasy Miles
Alone in the evening.

Black Crocs 2023 Miles: 14.00

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

Sun, Aug 13, 2023

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

Day of rest. Went to church.

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

Mon, Aug 14, 2023

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 - 2023-08-14 08:38:06
Workout Totals: Distance12.000Time1:33:35.00Pace7:47.92
12 total. Easy pace.
Leg 1: Distance4.000Time31:47.70Pace7:56.93ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance6.000Time45:59.30Pace7:39.88ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time15:48.00Pace7:54.00ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Tue, Aug 15, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	6.00	0.00	13.00

Fast Running Friend Workout - 2023-08-15 07:29:42
Workout Totals: Distance13.000Time1:35:49.90Pace7:22.30
13 total. Did 2x3 down the canyon. Paced Matthew on the first one, he got a PR of 18:20. On the second one I found 17:38 in me. Benjamin paced Jacob. If I remember right they had 16:54/16:44. Otherwise easy pace, usual distances.
Leg 1: Distance0.980Time7:51.10Pace8:00.71ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:20.70Pace6:06.90ZoneThreshold Miles
With Matthew.
Leg 3: Distance3.000Time26:00.50Pace8:40.17ZoneEasy Miles
Recovery with Benjamin and Jacob.
Leg 4: Distance3.000Time17:38.50Pace5:52.83ZoneThreshold Miles
Alone.
Leg 5: Distance3.020Time25:59.10Pace8:36.26ZoneEasy Miles
Cool-down/distance with Benjamin.

Black Crocs 2023 Miles: 13.00

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

Wed, Aug 16, 2023

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 - 2023-08-16 09:24:26
Workout Totals: Distance12.000Time1:32:43.10Pace7:43.59
12 total. Paced Bonnie over 3 miles down the canyon in 19:01. Benjamin did it in 14:56 if I remember right. Easy runs otherwise.
Leg 1: Distance0.980Time8:27.20Pace8:37.55ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time19:01.60Pace6:20.53ZoneThreshold Miles
Paced Bonnie.
Leg 3: Distance6.020Time49:22.70Pace8:12.14ZoneEasy Miles
With Benjamin.
Leg 4: Distance2.000Time15:51.60Pace7:55.80ZoneEasy Miles
Do not remember if this was with Benjamin or alone.

Black Crocs 2023 Miles: 12.00

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

Thu, Aug 17, 2023

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

Fast Running Friend Workout - 2023-08-17 09:18:52
Workout Totals: Distance12.000Time1:35:19.60Pace7:56.63
12 total. Paced Stephen along with Matthew in a short workout 2x0.5 on the little boy course - 3:05, 2:59. Easy pace otherwise, mostly.
Leg 1: Distance0.500Time4:18.30Pace8:36.60ZoneEasy Miles
Warm-up.
Leg 2: Distance0.500Time3:05.90Pace6:11.80ZoneVO2 Max Miles
Interval.
Leg 3: Distance0.500Time4:33.00Pace9:06.00ZoneEasy Miles
Recovery.
Leg 4: Distance0.500Time2:59.40Pace5:58.80ZoneVO2 Max Miles
Another interval.
Leg 5: Distance1.000Time9:48.30Pace9:48.30ZoneEasy Miles
With Leigha.
Leg 6: Distance1.000Time8:55.30Pace8:55.30ZoneEasy Miles
With Mary.
Leg 7: Distance6.000Time46:46.20Pace7:47.70ZoneEasy Miles
Alone.
Leg 8: Distance1.000Time7:53.20Pace7:53.20ZoneMarathon Pace Miles
With Benjamin and Bella.
Leg 9: Distance1.000Time7:00.00Pace7:00.00ZoneEasy Miles
With Benjamin.

Black Crocs 2023 Miles: 12.00

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

Fri, Aug 18, 2023

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 - 2023-08-18 08:20:43
Workout Totals: Distance12.000Time1:31:49.60Pace7:39.13
12 total. Easy pace.
Leg 1: Distance10.000Time1:16:29.30Pace7:38.93ZoneEasy Miles
Part with Joseph, Jacob, and Benjamin, part alone.
Leg 2: Distance2.000Time15:20.30Pace7:40.15ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Sat, Aug 19, 2023

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 - 2023-08-19 08:22:55
Workout Totals: Distance16.000Time2:00:27.20Pace7:31.70
16 total. Did 2x3 down the canyon 17:58, 17:52. Paced Bonnie in the first one for the first 1.25, ended up falling behind the 6:00 pace and then it was difficult to shift gears, but I did and caught up. On the second one Jacob was pacing me, but he got a side-ache and the confusion made me fall back by as much as 5 seconds. He recovered in the last mile and was able to pace me normally, so we caught up and put a good gap on 6:00. Jacob did 16:41, then paced me. Benjamin did 14:52, 15:00. Bonnie ran 18:58. Easy pace for other kids.
Leg 1: Distance2.060Time16:41.40Pace8:06.12ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:58.10Pace5:59.37ZoneThreshold Miles
First interval, part with Bonnie.
Leg 3: Distance3.000Time26:23.30Pace8:47.77ZoneEasy Miles
Recovery.
Leg 4: Distance3.000Time17:52.50Pace5:57.50ZoneThreshold Miles
Second interval - Jacob paced me.
Leg 5: Distance4.940Time41:31.90Pace8:24.43ZoneEasy Miles
More distance with Benjamin.

Black Crocs 2023 Miles: 18.00

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

Sun, Aug 20, 2023

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

Day of rest. Went to church.

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

Mon, Aug 21, 2023

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 - 2023-08-21 08:48:54
Workout Totals: Distance12.000Time1:33:22.00Pace7:46.83
12 total. Easy pace.
Leg 1: Distance10.000Time1:16:42.90Pace7:40.29ZoneEasy Miles
With Benjamin.
Leg 2: Distance2.000Time16:39.10Pace8:19.55ZoneEasy Miles
With Mary and Julia.

Black Crocs 2023 Miles: 12.00

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

Tue, Aug 22, 2023

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 - 2023-08-22 10:07:43
Workout Totals: Distance12.000Time1:34:01.80Pace7:50.15
12 total. Easy pace.
Leg 1: Distance10.000Time1:16:10.20Pace7:37.02ZoneEasy Miles
With Benjamin.
Leg 2: Distance2.000Time17:51.60Pace8:55.80ZoneEasy Miles
With Mary and Bonnie.

Black Crocs 2023 Miles: 12.00

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

Wed, Aug 23, 2023

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 - 2023-08-23 08:16:21
Workout Totals: Distance12.000Time1:32:10.10Pace7:40.84
12 total. Did 3 miles down the canyon in 17:59. Felt sluggish. Paced Bonnie and Matthew for the first 2 in 12:03, then tried to pick it up, but did not have much juice. Benjamin did it in 15:08, felt tense in the middle, ran a 5:10 mile, then was able to speed back up to sub-5:00 in the middle. Joseph and Jacob did 2, their target was 5:20, need to follow up with them and figure out what time they ran.
Leg 1: Distance2.050Time16:57.50Pace8:16.34ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:59.70Pace5:59.90
3 mile tempo. First 2 with Matthew and Bonnie.
Split 1:Distance2.000Time12:03.80Pace6:01.90ZoneThreshold Miles Cumilative:Distance2.000Time12:03.80Pace6:01.90
Split 2:Distance1.000Time5:55.90Pace5:55.90ZoneThreshold Miles Cumilative:Distance3.000Time17:59.70Pace5:59.90

Leg 3: Distance4.950Time39:50.60Pace8:02.95ZoneEasy Miles
Part with the kids, part alone.
Leg 4: Distance2.000Time17:22.30Pace8:41.15ZoneEasy Miles
With Bella and Julia.

Black Crocs 2023 Miles: 12.00

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

Thu, Aug 24, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.54	0.00	1.50	0.00	9.04

Fast Running Friend Workout - 2023-08-24 09:35:50
Workout Totals: Distance9.040Time1:13:17.70Pace8:06.47
9 total. Tapering. Did 1.5 pickup down the canyon in 8:44. Benjamin did it in 7:19. Jacob tapering. Do not remember what Joseph and William did. 2 for Mary and Bella, 1 for Leigha as usual.
Leg 1: Distance3.520Time28:01.00Pace7:57.56ZoneEasy Miles
Warm-up.
Leg 2: Distance1.500Time8:44.00Pace5:49.33ZoneThreshold Miles
Pickup.
Leg 3: Distance2.020Time17:23.90Pace8:36.78ZoneEasy Miles
Cool-down.
Leg 4: Distance2.000Time19:08.80Pace9:34.40ZoneEasy Miles
With Mary.

Black Crocs 2023 Miles: 9.04

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

Fri, Aug 25, 2023

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 - 2023-08-25 09:37:42
Workout Totals: Distance6.000Time47:00.30Pace7:50.05
6 total. Tapering. Benjamin did 6, Jacob 4. Usual distances for other kids for the most part.
Leg 1: Distance6.000Time47:00.30Pace7:50.05ZoneEasy Miles
With Benjamin.

Black Crocs 2023 Miles: 6.00

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

Sat, Aug 26, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.80	0.00	13.11	0.00	17.91

Fast Running Friend Workout - 2023-08-26 05:29:13
Workout Totals: Distance17.909Time2:03:06.00Pace6:52.42
Top of Utah Half, 1:22:11, 16th overall, 1st in 50-54. Benjamin ran 1:11:42, 5th. Jacob ran 1:21:52, 14th. The conditions were a bit warmer than normal, so maybe a minute slower, but not 2:30 slower. Which means I lost some fitness since the Utah Valley Half. Benjamin's troubles continue. This time he got shaky legs after 3 miles, tripped, got up, started running normally again and was able to go to 8 miles at 5:10-5:15 pace. Then suddenly he ran 5:43 and then slowed all the way down to 6:00, but he actually kept that pace when he hit the uphill, which is also strange. Then in the last mile he was able to speed up to 5:20. Not sure what has been happening to him in the last 2 years. Some nervous system disorder. We are going to try Ashwagandha and B-complex to see if it will do anything. Jacob got the same side ache that he did last Saturday during the workout and barely finished. But even without it, he has been struggling lately. With him I think we will now focus on shorter distances and see if that will reboot him.
Leg 1: Distance1.900Time15:53.80Pace8:22.00ZoneEasy Miles
Warm-up.
Leg 2: Distance13.109Time1:22:11.30Pace6:16.18
Race.
Split 1:Distance1.000Time5:55.00Pace5:55.00ZoneThreshold Miles Cumilative:Distance1.000Time5:55.00Pace5:55.00
Split 2:Distance1.000Time6:06.80Pace6:06.80ZoneThreshold Miles Cumilative:Distance2.000Time12:01.80Pace6:00.90
Split 3:Distance1.000Time6:05.80Pace6:05.80ZoneThreshold Miles Cumilative:Distance3.000Time18:07.60Pace6:02.53
Split 4:Distance1.000Time6:18.30Pace6:18.30ZoneThreshold Miles Cumilative:Distance4.000Time24:25.90Pace6:06.47
Split 5:Distance1.000Time6:01.90Pace6:01.90ZoneThreshold Miles Cumilative:Distance5.000Time30:27.80Pace6:05.56
Split 6:Distance1.000Time5:55.20Pace5:55.20ZoneThreshold Miles Cumilative:Distance6.000Time36:23.00Pace6:03.83
Split 7:Distance1.000Time6:03.90Pace6:03.90ZoneThreshold Miles Cumilative:Distance7.000Time42:26.90Pace6:03.84
Split 8:Distance2.000Time12:34.70Pace6:17.35ZoneThreshold Miles Cumilative:Distance9.000Time55:01.60Pace6:06.84
Split 9:Distance1.000Time6:28.60Pace6:28.60ZoneThreshold Miles Cumilative:Distance10.000Time1:01:30.20Pace6:09.02
Split 10:Distance1.000Time6:45.20Pace6:45.20ZoneThreshold Miles Cumilative:Distance11.000Time1:08:15.40Pace6:12.31
Split 11:Distance1.000Time7:04.80Pace7:04.80ZoneThreshold Miles Cumilative:Distance12.000Time1:15:20.20Pace6:16.68
Split 12:Distance1.109Time6:51.10Pace6:10.69ZoneThreshold Miles Cumilative:Distance13.109Time1:22:11.30Pace6:16.18

Leg 3: Distance2.900Time25:00.90Pace8:37.55ZoneEasy Miles
Cool-down.

Black Crocs 2023 Miles: 17.91

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

Sun, Aug 27, 2023

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

Day of rest. Went to church.

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

Mon, Aug 28, 2023

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 - 2023-08-28 08:18:19
Workout Totals: Distance12.000Time1:29:40.70Pace7:28.39
12 total. Easy runs, usual distances more or less.
Leg 1: Distance10.000Time1:14:40.30Pace7:28.03ZoneEasy Miles
Part with Joseph, Jacob, and Bonnie, part alone.
Leg 2: Distance2.000Time15:00.40Pace7:30.20ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Tue, Aug 29, 2023

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 - 2023-08-29 08:56:01
Workout Totals: Distance12.000Time1:36:02.30Pace8:00.19
12 total. Stephen did 2x0.5 on the little boy course, both in 2:56. William and Matthew joined and ran a bit quicker at the end and got 2:48, 2:52. Maddy ran 8:45 mile.
Leg 1: Distance0.500Time5:12.00Pace10:24.00ZoneEasy Miles
Warm-up.
Leg 2: Distance0.500Time2:56.40Pace5:52.80ZoneVO2 Max Miles
Stephen's interval 1.
Leg 3: Distance0.500Time4:23.50Pace8:47.00ZoneEasy Miles
Recovery.
Leg 4: Distance0.500Time2:56.80Pace5:53.60ZoneVO2 Max Miles
Stephen's interval 2.
Leg 5: Distance8.000Time1:03:42.60Pace7:57.82ZoneEasy Miles
With Benjamin.
Leg 6: Distance2.000Time16:51.00Pace8:25.50ZoneEasy Miles
With Mary - I think.

Black Crocs 2023 Miles: 12.00

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

Wed, Aug 30, 2023

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 - 2023-08-30 08:52:07
Workout Totals: Distance12.000Time1:36:17.40Pace8:01.45
12 total. Paced Bonnie through 2 miles in 11:56. Matthew fell back and finished in around 12:20.
Leg 1: Distance2.050Time18:26.70Pace8:59.85ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:56.40Pace5:58.20ZoneThreshold Miles
Paced Bonnie. Matthew was with us up to 1.25 mark.
Leg 3: Distance5.950Time47:16.70Pace7:56.76ZoneEasy Miles
Leg 4: Distance2.000Time18:37.60Pace9:18.80ZoneEasy Miles
With Mary, part with Bella - she ran ahead.

Black Crocs 2023 Miles: 12.00

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

Thu, Aug 31, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	2.00	0.00	10.00

Fast Running Friend Workout - 2023-08-31 09:21:31
Workout Totals: Distance10.000Time1:16:35.40Pace7:39.54
10 total. Paced Matthew through 2 miles down the canyon in 12:13.
Leg 1: Distance0.980Time8:06.70Pace8:16.63ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:13.50Pace6:06.75ZoneThreshold Miles
With Matthew.
Leg 3: Distance5.020Time39:48.80Pace7:55.86ZoneEasy Miles
Part with Matthew, part alone.
Leg 4: Distance2.000Time16:26.40Pace8:13.20ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 10.00

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

Fri, Sep 01, 2023

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 - 2023-09-01 08:43:58
Workout Totals: Distance12.000Time1:37:24.60Pace8:07.05
12 total. Easy pace.
Leg 1: Distance6.000Time47:49.30Pace7:58.22ZoneEasy Miles
With Bonnie, part with Joseph.
Leg 2: Distance4.000Time31:57.20Pace7:59.30ZoneEasy Miles
Part with William, part alone.
Leg 3: Distance2.000Time17:38.10Pace8:49.05ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Sat, Sep 02, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.10	0.00	3.00	0.00	16.10

Fast Running Friend Workout - 2023-09-02 07:13:08
Workout Totals: Distance14.100Time1:46:41.50Pace7:34.01
16 total. Did a 3 mile tempo down the canyon in 17:57. Bonnie did the first 1.25 with me. Jacob did 8x0.125 down starting at 32 and finishing in 27.8. Joseph did the first one with him, then his knee started hurting.
Leg 1: Distance2.050Time16:47.70Pace8:11.56ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:57.60Pace5:59.20ZoneThreshold Miles
Tempo run.
Leg 3: Distance9.050Time1:11:56.20Pace7:56.93ZoneEasy Miles
Distance.

Fast Running Friend Workout - 2023-09-02 20:48:30
Workout Totals: Distance2.000Time17:18.40Pace8:39.20

Leg 1: Distance2.000Time17:18.40Pace8:39.20ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 16.10

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

Sun, Sep 03, 2023

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

Day of rest. Went to church.

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

Mon, Sep 04, 2023

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 - 2023-09-04 08:40:03
Workout Totals: Distance12.000Time1:31:50.80Pace7:39.23
12 total. Easy runs.
Leg 1: Distance10.000Time1:14:29.20Pace7:26.92ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance2.000Time17:21.60Pace8:40.80ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Tue, Sep 05, 2023

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 - 2023-09-05 10:00:36
Workout Totals: Distance12.000Time1:36:26.40Pace8:02.20
12 total. Easy runs.
Leg 1: Distance4.000Time31:21.10Pace7:50.27ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance6.000Time46:59.60Pace7:49.93ZoneEasy Miles
I think I ran this mostly alone.
Leg 3: Distance1.000Time9:55.20Pace9:55.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:10.50Pace8:10.50ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Wed, Sep 06, 2023

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 - 2023-09-06 08:36:20
Workout Totals: Distance12.000Time1:33:59.70Pace7:49.97
12 total. Did a 3 mile tempo run down the canyon in 17:43. Better result. Started with Joseph, Bonnie, and Matthew. Took Matthew to 2 miles in 11:47, repeat of a PR. Bonnie ran 11:52. Joseph picked up in the last quarter and ran 17:35. Jacob did 8x0.125 starting in 31, and working his way up to 27.8 on the last one.
Leg 1: Distance0.980Time7:51.30Pace8:00.92ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:43.40Pace5:54.47
Tempo run.
Split 1:Distance2.000Time11:47.20Pace5:53.60ZoneThreshold Miles Cumilative:Distance2.000Time11:47.20Pace5:53.60
Split 2:Distance1.000Time5:56.20Pace5:56.20ZoneThreshold Miles Cumilative:Distance3.000Time17:43.40Pace5:54.47

Leg 3: Distance6.020Time49:57.80Pace8:17.97ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance1.000Time9:56.20Pace9:56.20ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 5: Distance1.000Time8:31.00Pace8:31.00ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Thu, Sep 07, 2023

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

Fast Running Friend Workout - 2023-09-07 20:58:53
Workout Totals: Distance2.000Time18:50.20Pace9:25.10
Total of 12. The watch was out of power this morning, so the 10 mile run did not get recorded.
Leg 1: Distance1.000Time10:05.30Pace10:05.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2: Distance1.000Time8:44.90Pace8:44.90ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Fri, Sep 08, 2023

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

Fast Running Friend Workout - 2023-09-08 08:40:21
Workout Totals: Distance13.000Time1:44:11.60Pace8:00.89
13 total. Paced Stephen for 2 miles in 13:25.
Leg 1: Distance1.950Time17:15.30Pace8:50.92ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time13:25.60Pace6:42.80ZoneMarathon Pace Miles
Paced Stephen.
Leg 3: Distance7.050Time55:55.30Pace7:55.93ZoneEasy Miles
Alone.
Leg 4: Distance2.000Time17:35.40Pace8:47.70ZoneEasy Miles
With Mary and Bella.

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

Sat, Sep 09, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	3.00	16.00

Fast Running Friend Workout - 2023-09-09 08:12:43
Workout Totals: Distance16.000Time1:59:52.10Pace7:29.51
16 total. Did a 3 mile tempo down the canyon in 17:20. Chad was a bit quicker in the last half mile and ran 17:18. Joseph had 17:05. William did 2 in 11:47, Bonny 11:48. Jacob did 8x0.125 starting in 31 and ending in 28.
Leg 1: Distance2.050Time16:25.60Pace8:00.78ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:20.50Pace5:46.83ZoneVO2 Max Miles
3 mile interval down the canyon.
Leg 3: Distance8.950Time1:09:15.20Pace7:44.27ZoneEasy Miles
Distance with Chad, part with the kids.
Leg 4: Distance2.000Time16:50.80Pace8:25.40ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 16.00

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

Sun, Sep 10, 2023

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

Day of rest. Went to church.

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

Mon, Sep 11, 2023

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 - 2023-09-11 09:07:41
Workout Totals: Distance12.000Time1:36:21.70Pace8:01.81
12 total. Easy pace.
Leg 1: Distance8.000Time1:02:54.50Pace7:51.81ZoneEasy Miles
With Jacob, part with Bonnie, Stephen, and Matthew.
Leg 2: Distance2.000Time15:56.30Pace7:58.15ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time17:30.90Pace8:45.45ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Tue, Sep 12, 2023

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 - 2023-09-12 09:54:08
Workout Totals: Distance12.000Time1:35:12.50Pace7:56.04
12 total. Easy pace, usual distances.
Leg 1: Distance4.000Time30:23.10Pace7:35.77ZoneEasy Miles
With Matthew.
Leg 2: Distance6.000Time46:12.70Pace7:42.12ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:26.80Pace9:26.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time9:09.90Pace9:09.90ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Wed, Sep 13, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	2.00	1.00	12.00

Fast Running Friend Workout - 2023-09-13 08:19:08
Workout Totals: Distance12.000Time1:34:12.70Pace7:51.06
12 total. Did a 3 mile interval down the canyon. Pulled Matthew for the first 2 miles in 11:55. Had a hard time shifting gears after that. Joseph was with us, kicked at the end and got 17:35. Jacob did a 2 mile tempo in 10:30.
Leg 1: Distance0.980Time8:08.60Pace8:18.57ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:43.40Pace5:54.47
3 mile interval.
Split 1:Distance2.000Time11:55.90Pace5:57.95ZoneThreshold Miles Cumilative:Distance2.000Time11:55.90Pace5:57.95
Split 2:Distance1.000Time5:47.50Pace5:47.50ZoneVO2 Max Miles Cumilative:Distance3.000Time17:43.40Pace5:54.47

Leg 3: Distance6.020Time50:33.80Pace8:23.95ZoneEasy Miles
Distance.
Leg 4: Distance1.000Time9:17.40Pace9:17.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.000Time8:29.50Pace8:29.50ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Thu, Sep 14, 2023

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 - 2023-09-14 11:44:12
Workout Totals: Distance12.000Time1:34:57.10Pace7:54.76
12 total. Easy pace.
Leg 1: Distance10.000Time1:18:13.00Pace7:49.30ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time9:01.90Pace9:01.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time7:42.20Pace7:42.20ZoneEasy Miles
With Bella.

Black Crocs 2023 Miles: 12.00

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

Fri, Sep 15, 2023

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 - 2023-09-15 08:43:44
Workout Totals: Distance12.000Time1:34:42.60Pace7:53.55
12 total. Easy pace.
Leg 1: Distance8.000Time1:01:41.20Pace7:42.65ZoneEasy Miles
With Jacob. Part with Bonnie.
Leg 2: Distance2.000Time15:52.70Pace7:56.35ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:18.10Pace9:18.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time7:50.60Pace7:50.60ZoneEasy Miles
With Bella.

Black Crocs 2023 Miles: 12.00

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

Sat, Sep 16, 2023

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 - 2023-09-16 07:10:48
Workout Totals: Distance16.000Time2:01:45.30Pace7:36.58
16 total. Did a 3 mile interval down the canyon in 17:42. Bonnie ran the first mile with me in 5:46. Jacob did 5 x 0.25 starting in 64, then I think he worked his way up to 62.
Leg 1: Distance0.980Time7:58.70Pace8:08.47ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:42.00Pace5:54.00ZoneThreshold Miles
3 mile interval.
Leg 3: Distance10.020Time1:19:12.80Pace7:54.33ZoneEasy Miles
Distance.
Leg 4: Distance1.000Time8:55.50Pace8:55.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.000Time7:56.30Pace7:56.30ZoneEasy Miles
With Bella.

Black Crocs 2023 Miles: 16.00

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

Sun, Sep 17, 2023

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

Day of rest. Went to church.

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

Mon, Sep 18, 2023

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 - 2023-09-18 08:44:20
Workout Totals: Distance12.000Time1:34:04.70Pace7:50.39
12 total, easy pace.
Leg 1: Distance10.000Time1:14:56.20Pace7:29.62ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance2.000Time19:08.50Pace9:34.25ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Tue, Sep 19, 2023

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 - 2023-09-19 09:53:58
Workout Totals: Distance12.000Time1:37:22.00Pace8:06.83
12 total. Easy pace.
Leg 1: Distance4.000Time31:37.70Pace7:54.43ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance6.000Time47:02.00Pace7:50.33ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:23.50Pace9:23.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time9:18.80Pace9:18.80ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Wed, Sep 20, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	2.00	1.00	12.00

Fast Running Friend Workout - 2023-09-20 08:05:36
Workout Totals: Distance12.000Time1:29:40.20Pace7:28.35
12 total. Did a 3 mile tempo with Joseph in 17:52. Matthew ran the first 2 miles with us in 12:01. I think Bonnie made it to about 1.25. Jacob did 5x0.25 in the 62-66 range.
Leg 1: Distance0.980Time7:51.50Pace8:01.12ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:52.80Pace5:57.60
3 mile interval.
Split 1:Distance2.000Time12:01.90Pace6:00.95ZoneThreshold Miles Cumilative:Distance2.000Time12:01.90Pace6:00.95
Split 2:Distance1.000Time5:50.90Pace5:50.90ZoneVO2 Max Miles Cumilative:Distance3.000Time17:52.80Pace5:57.60

Leg 3: Distance6.020Time47:27.20Pace7:52.96ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance2.000Time16:28.70Pace8:14.35ZoneEasy Miles
With Bella.

Black Crocs 2023 Miles: 12.00

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

Thu, Sep 21, 2023

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 - 2023-09-21 09:34:23
Workout Totals: Distance12.000Time1:38:34.80Pace8:12.90
12 total. Easy run.
Leg 1: Distance1.000Time9:25.40Pace9:25.40ZoneEasy Miles
With Leigha.
Leg 2: Distance4.000Time31:53.90Pace7:58.48ZoneEasy Miles
I think this was with Stephen and Matthew.
Leg 3: Distance5.000Time39:39.20Pace7:55.84ZoneEasy Miles
Alone.
Leg 4: Distance2.000Time17:36.30Pace8:48.15ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Fri, Sep 22, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.16	0.00	0.00	0.00	12.16

Fast Running Friend Workout - 2023-09-22 08:38:18
Workout Totals: Distance12.158Time1:36:47.70Pace7:57.69
12 total. Easy runs.
Leg 1: Distance8.000Time1:01:58.10Pace7:44.76ZoneEasy Miles
With Jacob.
Leg 2: Distance2.000Time15:45.10Pace7:52.55ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:48.60Pace9:48.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.158Time9:15.90Pace8:00.05ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.16

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

Sat, Sep 23, 2023

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 - 2023-09-23 07:00:26
Workout Totals: Distance16.000Time2:03:19.50Pace7:42.47
16 total. Did a 3 mile tempo down the canyon in 17:39. Joseph paced me if I remember right, and Bonnie ran the first 1.25. Jacob did 5x0.25. Do not remember his exact splits, somewhere in the 61-65 range.
Leg 1: Distance0.980Time7:54.30Pace8:03.98ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:39.90Pace5:53.30ZoneThreshold Miles
3 mile tempo.
Leg 3: Distance3.020Time25:18.90Pace8:22.95ZoneEasy Miles
Distance, part with Jacob.
Leg 4: Distance7.000Time54:48.10Pace7:49.73ZoneEasy Miles
More distance, part with Jacob, part alone.
Leg 5: Distance1.000Time9:44.90Pace9:44.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 6: Distance1.000Time7:53.40Pace7:53.40ZoneEasy Miles
With Bella, do not remember if we had Mary.

Black Crocs 2023 Miles: 16.00

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

Sun, Sep 24, 2023

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

Day of rest. Went to church.

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

Mon, Sep 25, 2023

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 - 2023-09-25 09:37:11
Workout Totals: Distance12.000Time1:37:18.40Pace8:06.53
12 total. Paced Stephen over 2 miles in 13:20 with Bonnie and Matthew.
Leg 1: Distance0.980Time8:42.40Pace8:53.06ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time13:20.80Pace6:40.40ZoneMarathon Pace Miles
Pacing Stephen for 2 miles.
Leg 3: Distance7.020Time56:59.20Pace8:07.07ZoneEasy Miles
Part with Bonnie, part alone.
Leg 4: Distance1.000Time9:51.80Pace9:51.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.000Time8:24.20Pace8:24.20ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Tue, Sep 26, 2023

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 - 2023-09-26 09:37:34
Workout Totals: Distance12.000Time1:38:51.20Pace8:14.27
12 total. Easy pace.
Leg 1: Distance4.000Time31:28.90Pace7:52.23ZoneEasy Miles
With Matthew.
Leg 2: Distance6.000Time48:04.80Pace8:00.80ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time10:22.50Pace10:22.50ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time8:55.00Pace8:55.00ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Wed, Sep 27, 2023

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 - 2023-09-27 08:35:23
Workout Totals: Distance12.000Time1:31:41.50Pace7:38.46
12 total. Did a 3 mile tempo down the canyon in 17:44. Matthew made it to 1.5, Bonnie made it to 1.25. Joseph paced us, except he kicked in 69. I kicked in 82.
Leg 1: Distance0.980Time8:11.00Pace8:21.02ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:44.70Pace5:54.90ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.750Time24:32.70Pace8:55.53ZoneEasy Miles
Distance.
Leg 4: Distance3.270Time25:01.00Pace7:39.02ZoneEasy Miles
More distance.
Leg 5: Distance2.000Time16:12.10Pace8:06.05ZoneEasy Miles
In St. George.

Black Crocs 2023 Miles: 12.00

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

Thu, Sep 28, 2023

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 - 2023-09-28 07:54:23
Workout Totals: Distance12.000Time1:31:36.60Pace7:38.05
12 total, easy pace.
Leg 1: Distance10.000Time1:15:30.10Pace7:33.01ZoneEasy Miles
Do not remember if I ran this alone or with the kids.
Leg 2: Distance2.000Time16:06.50Pace8:03.25ZoneEasy Miles
With Bella.

Black Crocs 2023 Miles: 12.00

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

Fri, Sep 29, 2023

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 - 2023-09-29 09:17:35
Workout Totals: Distance10.000Time1:15:03.60Pace7:30.36
12 total. Easy pace.
Leg 1: Distance10.000Time1:15:03.60Pace7:30.36ZoneEasy Miles
Do not remember if this was alone or with the kids.

Fast Running Friend Workout - 2023-09-29 21:19:45
Workout Totals: Distance2.000Time17:48.10Pace8:54.05

Leg 1: Distance2.000Time17:48.10Pace8:54.05ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Sat, Sep 30, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.10	0.00	3.00	0.00	16.10

Fast Running Friend Workout - 2023-09-30 08:04:20
Workout Totals: Distance16.100Time2:10:17.90Pace8:05.58
12 total. Paced Matthew with the help of Joseph and Chad over 3 miles. He ran a PR of 18:01.9. Bonnie made it to 1.25. William made it just a bit past her. A rather strange choice if all he wanted to do was to preserve his dignity given that Matthew made it all the way to 3. Jacob did 7x0.25. He thought he was failing the workout after 5 with the fastest I think in 63, but then I had him do 2 more and he ran 60, 63. We watched the General Conference afterwards.
Leg 1: Distance1.950Time15:53.00Pace8:08.72ZoneEasy Miles
Warn-up.
Leg 2: Distance3.000Time18:01.90Pace6:00.63ZoneThreshold Miles
3 mile tempo.
Leg 3: Distance6.150Time52:04.40Pace8:28.03ZoneEasy Miles
Distance, part with Jacob and Chad.
Leg 4: Distance1.000Time10:08.60Pace10:08.60ZoneEasy Miles
With Leigha.
Leg 5: Distance1.000Time8:04.20Pace8:04.20ZoneEasy Miles
With Mary, Bella, and Stephen.
Leg 6: Distance3.000Time26:05.80Pace8:41.93ZoneEasy Miles
With Stephen.

Black Crocs 2023 Miles: 16.10

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

Sun, Oct 01, 2023

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 02, 2023

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 - 2023-10-02 08:53:50
Workout Totals: Distance12.120Time1:38:40.90Pace8:08.52
12 total. Easy pace.
Leg 1: Distance10.120Time1:20:46.50Pace7:58.90ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time9:54.80Pace9:54.80ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time7:59.60Pace7:59.60ZoneEasy Miles
With Mary, Bella, and Stephen.

Black Crocs 2023 Miles: 12.12

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

Tue, Oct 03, 2023

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 - 2023-10-03 10:30:50
Workout Totals: Distance12.000Time1:34:56.90Pace7:54.74
12 total. Did a mile time trial with Bella and Leigha at Orem High. Bella started too fast with 45 seconds for the first 209 meters, and then paid for it finishing in 7:18. Then she rested while Leigha ran a PR of 8:53.9. Bella tried again, this time I told her to follow my pacing, but she was too tired and ran 7:20.
Leg 1: Distance4.000Time31:45.20Pace7:56.30ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time7:18.60Pace7:18.60ZoneEasy Miles
Pacing Bella with Stephen and Matthew.
Leg 3: Distance1.000Time8:53.90Pace8:53.90ZoneEasy Miles
Pacing Leigha with Stephen and Matthew.
Leg 4: Distance1.000Time7:20.90Pace7:20.90ZoneEasy Miles
Pacing Bella.
Leg 5: Distance5.000Time39:38.30Pace7:55.66ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Wed, Oct 04, 2023

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 - 2023-10-04 08:34:07
Workout Totals: Distance12.000Time1:33:21.60Pace7:46.80
12 total. Did a 3 mile tempo down the canyon in 17:56. Matthew and William made it to 2 miles with me in 11:59. Bonnie ran 12:04. Jacob did 3x0.5 2:15, 2:18, 2:17. Bella did another time trial and this time got her record by 2 seconds - 7:12.3.
Leg 1: Distance0.980Time8:42.20Pace8:52.86ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:56.50Pace5:58.83ZoneThreshold Miles
Tempo run.
Leg 3: Distance6.020Time50:12.00Pace8:20.33ZoneEasy Miles
Distance.
Leg 4: Distance1.000Time7:12.30Pace7:12.30ZoneEasy Miles
Pacing Bella.
Leg 5: Distance1.000Time9:18.60Pace9:18.60ZoneEasy Miles
With Leigha.

Black Crocs 2023 Miles: 12.00

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

Thu, Oct 05, 2023

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 - 2023-10-05 09:49:53
Workout Totals: Distance12.000Time1:38:22.70Pace8:11.89
12 total. Easy pace.
Leg 1: Distance4.000Time31:40.90Pace7:55.23ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance6.000Time46:52.40Pace7:48.73ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:55.90Pace9:55.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time9:53.50Pace9:53.50ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Fri, Oct 06, 2023

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 - 2023-10-06 09:29:19
Workout Totals: Distance12.000Time1:38:47.00Pace8:13.92
12 total. Easy pace. William ran 5:18 mile down the canyon paced by Jacob.
Leg 1: Distance10.000Time1:19:51.70Pace7:59.17ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time10:11.50Pace10:11.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:43.80Pace8:43.80ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Sat, Oct 07, 2023

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 - 2023-10-07 08:49:37
Workout Totals: Distance16.000Time2:06:28.40Pace7:54.27
16 total. Did a 3 mile tempo run down the canyon in 17:54. Joseph paced us. Bonnie made it to 1.5. Matthew made it to 2.25. At that point he was 2 seconds behind 6:00 pace, but then he slowed down a lot and I stopped him at around 2.4.
Leg 1: Distance0.980Time7:57.30Pace8:07.04ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:54.90Pace5:58.30ZoneThreshold Miles
Tempo run.
Leg 3: Distance10.020Time1:20:48.50Pace8:03.88ZoneEasy Miles
Distance.
Leg 4: Distance1.000Time10:20.00Pace10:20.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.000Time9:27.70Pace9:27.70ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 16.00

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

Sun, Oct 08, 2023

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, Oct 09, 2023

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 - 2023-10-09 08:41:49
Workout Totals: Distance12.000Time1:35:48.90Pace7:59.07
12 total. Easy pace.
Leg 1: Distance10.000Time1:16:38.50Pace7:39.85ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time10:17.90Pace10:17.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:52.50Pace8:52.50ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Tue, Oct 10, 2023

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

Fast Running Friend Workout - 2023-10-10 09:19:08
Workout Totals: Distance12.020Time1:38:32.70Pace8:11.91
12 total. Easy pace for me. Jacob tried the mile on the track, did not have it, ran 5:00.
Leg 1: Distance1.560Time12:32.40Pace8:02.31ZoneEasy Miles
Warm-up.
Leg 2: Distance8.460Time1:06:56.20Pace7:54.73ZoneEasy Miles
The rest of the run.
Leg 3: Distance1.000Time10:12.80Pace10:12.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:51.30Pace8:51.30ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.02

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

Wed, Oct 11, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.08	0.00	4.00	0.00	12.08

Fast Running Friend Workout - 2023-10-11 08:45:50
Workout Totals: Distance12.080Time1:31:26.30Pace7:34.16
12 total. Did 2x2 down, 12:05, 11:51. This was rather unintended. It was supposed to be just a 3 mile interval. On the first one William made it to 1 mile, Matthew to 1.25 or 1 - do not remember, Bonnie to 1.5. Then I started losing it, and figured something was wrong, so I decided to stop at 2 and re-evaluate. After some jogging and thinking, I decided to try at least a quick mile. I focused, and was able to run 2 instead. Jacob did a mile time trial, I gave him a target of 66 start, he started in 68, and then completely fell apart and ran 5:10.
Leg 1: Distance0.980Time8:23.70Pace8:33.98ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:05.50Pace6:02.75ZoneThreshold Miles
First interval.
Leg 3: Distance2.580Time20:53.20Pace8:05.74ZoneEasy Miles
Recovery.
Leg 4: Distance2.000Time11:51.90Pace5:55.95ZoneThreshold Miles
Second interval.
Leg 5: Distance2.520Time20:15.10Pace8:02.18ZoneEasy Miles
Distance/cool-down.
Leg 6: Distance1.000Time9:59.10Pace9:59.10ZoneEasy Miles
With Mary, Bella, Leigha, and Stephen.
Leg 7: Distance1.000Time7:57.80Pace7:57.80ZoneEasy Miles
With Mary, Bella, and Stephen.

Black Crocs 2023 Miles: 12.08

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

Thu, Oct 12, 2023

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

Fast Running Friend Workout - 2023-10-12 09:13:07
Workout Totals: Distance12.005Time1:39:04.90Pace8:15.20
12 total. Jacob tried the mile again, ran 5:09. Same pattern. Turnover drops and there is nothing he can do about it. Need to do some thinking about how to fix it.
Leg 1: Distance1.560Time12:59.30Pace8:19.55ZoneEasy Miles
Warm-up.
Leg 2: Distance0.645Time5:09.30Pace7:59.53
Timing Jacob's mile.
Split 1:Distance0.073Time0:35.10Pace8:00.82ZoneEasy Miles Cumilative:Distance0.073Time0:35.10Pace8:00.82
Split 2:Distance0.070Time0:33.70Pace8:01.43ZoneEasy Miles Cumilative:Distance0.143Time1:08.80Pace8:01.12
Split 3:Distance0.080Time0:38.50Pace8:01.25ZoneEasy Miles Cumilative:Distance0.223Time1:47.30Pace8:01.17
Split 4:Distance0.078Time0:37.20Pace7:56.92ZoneEasy Miles Cumilative:Distance0.301Time2:24.50Pace8:00.07
Split 5:Distance0.088Time0:42.40Pace8:01.82ZoneEasy Miles Cumilative:Distance0.389Time3:06.90Pace8:00.46
Split 6:Distance0.084Time0:40.10Pace7:57.38ZoneEasy Miles Cumilative:Distance0.473Time3:47.00Pace7:59.92
Split 7:Distance0.090Time0:43.00Pace7:57.78ZoneEasy Miles Cumilative:Distance0.563Time4:30.00Pace7:59.57
Split 8:Distance0.082Time0:39.30Pace7:59.27ZoneEasy Miles Cumilative:Distance0.645Time5:09.30Pace7:59.53

Leg 3: Distance7.800Time1:01:45.70Pace7:55.09ZoneEasy Miles
Distance, part with the kids, part alone.
Leg 4: Distance1.000Time10:27.70Pace10:27.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.000Time8:42.90Pace8:42.90ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Fri, Oct 13, 2023

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

Fast Running Friend Workout - 2023-10-13 08:43:32
Workout Totals: Distance12.000Time1:37:50.70Pace8:09.22
12 total. Did stride experiments with Jacob. He did 0.5 in 2:33, then 1 mile with me in 5:49.
Leg 1: Distance8.000Time1:03:06.20Pace7:53.27
With Jacob.
Split 1:Distance4.230Time34:12.20Pace8:05.15ZoneEasy Miles Cumilative:Distance4.230Time34:12.20Pace8:05.15
Split 2:Distance0.500Time3:02.30Pace6:04.60ZoneThreshold Miles Cumilative:Distance4.730Time37:14.50Pace7:52.41
Split 3:Distance0.250Time2:15.90Pace9:03.60ZoneEasy Miles Cumilative:Distance4.980Time39:30.40Pace7:55.98
Split 4:Distance1.000Time5:49.70Pace5:49.70ZoneThreshold Miles Cumilative:Distance5.980Time45:20.10Pace7:34.87
Split 5:Distance2.020Time17:46.10Pace8:47.77ZoneEasy Miles Cumilative:Distance8.000Time1:03:06.20Pace7:53.27

Leg 2: Distance2.000Time15:29.90Pace7:44.95ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time10:26.80Pace10:26.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:47.80Pace8:47.80ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Sat, Oct 14, 2023

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 - 2023-10-14 09:33:26
Workout Totals: Distance16.000Time2:04:29.40Pace7:46.84
16 total. Did a 3 mile tempo down the canyon in 17:49. Jacob did a turnover workout trying to keep the turnover until the pace dropped to slower than 5:00 and the turnover dropped to slower than 170. He did 0.75 in 3:40 (with Joseph), then 0.25 in 79 (also with Joseph), then a few 0.5 in 2:33 or so. Matthew ran the first two miles with me, do not remember what Bonnie or William did. We did 6:00 to failure or to 3 miles.
Leg 1: Distance0.980Time8:11.50Pace8:21.53ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:49.90Pace5:56.63ZoneThreshold Miles
Tempo run.
Leg 3: Distance10.020Time1:19:32.10Pace7:56.26ZoneEasy Miles
Distance.
Leg 4: Distance1.000Time10:20.00Pace10:20.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.000Time8:35.90Pace8:35.90ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 16.00

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

Sun, Oct 15, 2023

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

Day of rest. Went to church.

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

Mon, Oct 16, 2023

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 - 2023-10-16 08:50:45
Workout Totals: Distance12.000Time1:36:32.30Pace8:02.69
12 total. Easy pace.
Leg 1: Distance10.000Time1:18:25.10Pace7:50.51ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time10:16.80Pace10:16.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time7:50.40Pace7:50.40ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Tue, Oct 17, 2023

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 - 2023-10-17 09:15:35
Workout Totals: Distance12.000Time1:37:05.30Pace8:05.44
12 total. Easy pace.
Leg 1: Distance10.000Time1:18:09.50Pace7:48.95ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time10:13.00Pace10:13.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:42.80Pace8:42.80ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Wed, Oct 18, 2023

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 - 2023-10-18 09:16:31
Workout Totals: Distance12.000Time1:34:29.90Pace7:52.49
12 total. Did a 3 mile tempo in 17:47. Bonnie and Matthew made it to 2 miles, if I remember right. Jacob did mile repeats - 5:00, 5:30, 5:15, 5:05 if I remember right. The fourth one was after a long rest. Towards the end he recovered his turnover and was able to run more normally. Joseph ran with me, if I remember right.
Leg 1: Distance0.980Time8:06.40Pace8:16.33ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:47.30Pace5:55.77ZoneThreshold Miles
Tempo run.
Leg 3: Distance6.020Time49:59.90Pace8:18.32ZoneEasy Miles
Distance.
Leg 4: Distance1.000Time10:44.20Pace10:44.20ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 5: Distance1.000Time7:52.10Pace7:52.10ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Thu, Oct 19, 2023

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 - 2023-10-19 09:15:38
Workout Totals: Distance12.000Time1:36:20.50Pace8:01.71
12 total. Easy runs, usual distances.
Leg 1: Distance10.000Time1:17:12.90Pace7:43.29ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time10:46.40Pace10:46.40ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance1.000Time8:21.20Pace8:21.20ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Fri, Oct 20, 2023

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 - 2023-10-20 09:04:49
Workout Totals: Distance12.000Time1:33:42.30Pace7:48.53
12 total. Easy pace.
Leg 1: Distance10.000Time1:14:39.10Pace7:27.91ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time10:42.30Pace10:42.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:20.90Pace8:20.90ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Sat, Oct 21, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.95	1.00	3.00	0.00	15.95

Fast Running Friend Workout - 2023-10-21 07:37:33
Workout Totals: Distance15.950Time2:08:20.60Pace8:02.80
Almost 16 total. Paced Julia through 1 mile in 6:59 on the track. Then ran a 3 mile tempo down the canyon in 17:45. I believe Bonnie and Matthew made it to 2 miles with me. Jacob did 4x1 mile down, if I remember right, 4:59, 5:02, 5:05, 5:02. Benjamin raced a 10K in 34:48. His GPS showed the course to be short. The course was hilly and he won by 3 minutes, got $50, first prize money in a while. Maddy got lost, ended up 9:30 average for the distance that was closer to 4 miles.
Leg 1: Distance1.000Time9:28.30Pace9:28.30ZoneEasy Miles
Warm-up.
Leg 2: Distance1.000Time6:59.50Pace6:59.50ZoneMarathon Pace Miles
Paced Julia.
Leg 3: Distance0.950Time8:30.60Pace8:57.47ZoneEasy Miles
Cool-down with Julia.
Leg 4: Distance0.980Time8:16.50Pace8:26.63ZoneEasy Miles
Warm-up with the kids.
Leg 5: Distance3.000Time17:45.80Pace5:55.27ZoneThreshold Miles
Tempo run.
Leg 6: Distance7.020Time57:42.20Pace8:13.19ZoneEasy Miles
Distance.
Leg 7: Distance1.000Time10:49.30Pace10:49.30ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 8: Distance1.000Time8:48.40Pace8:48.40ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 15.95

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

Sun, Oct 22, 2023

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

Day of rest. Went to church.

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

Mon, Oct 23, 2023

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

Fast Running Friend Workout - 2023-10-23 08:47:15
Workout Totals: Distance12.044Time1:38:51.80Pace8:12.51
12 total. William did a mile time trial. Jacob paced him for the whole thing, Bonnie provided motivation in the last 800 meters. I ran around the field and yelled splits. He ended up running a PR of 5:23.7 with fairly even splits. That is an important step for him as he had been struggling lately.
Leg 1: Distance1.000Time8:32.10Pace8:32.10ZoneEasy Miles
Warm-up.
Leg 2: Distance0.674Time5:23.70Pace8:00.27
William's mile time trial.
Split 1:Distance0.005Time0:02.60Pace8:40.00ZoneEasy Miles Cumilative:Distance0.005Time0:02.60Pace8:40.00
Split 2:Distance0.079Time0:37.90Pace7:59.75ZoneEasy Miles Cumilative:Distance0.084Time0:40.50Pace8:02.14
Split 3:Distance0.085Time0:41.00Pace8:02.35ZoneEasy Miles Cumilative:Distance0.169Time1:21.50Pace8:02.25
Split 4:Distance0.087Time0:41.60Pace7:58.16ZoneEasy Miles Cumilative:Distance0.256Time2:03.10Pace8:00.86
Split 5:Distance0.084Time0:40.30Pace7:59.76ZoneEasy Miles Cumilative:Distance0.340Time2:43.40Pace8:00.59
Split 6:Distance0.084Time0:40.40Pace8:00.95ZoneEasy Miles Cumilative:Distance0.424Time3:23.80Pace8:00.66
Split 7:Distance0.081Time0:38.70Pace7:57.78ZoneEasy Miles Cumilative:Distance0.505Time4:02.50Pace8:00.20
Split 8:Distance0.083Time0:40.00Pace8:01.93ZoneEasy Miles Cumilative:Distance0.588Time4:42.50Pace8:00.44
Split 9:Distance0.086Time0:41.20Pace7:59.07ZoneEasy Miles Cumilative:Distance0.674Time5:23.70Pace8:00.27

Leg 3: Distance8.370Time1:06:59.10Pace8:00.18ZoneEasy Miles
Distance, part with Jacob and William.
Leg 4: Distance1.000Time9:21.40Pace9:21.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.000Time8:35.50Pace8:35.50ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.04

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

Tue, Oct 24, 2023

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

Fast Running Friend Workout - 2023-10-24 10:26:57
Workout Totals: Distance13.000Time1:44:26.90Pace8:02.07
13 total. Easy pace.
Leg 1: Distance4.000Time31:01.10Pace7:45.27ZoneEasy Miles
I think this was with Matthew.
Leg 2: Distance6.000Time47:32.80Pace7:55.47ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time16:56.60Pace8:28.30ZoneEasy Miles
With Mary and Bella.
Leg 4: Distance1.000Time8:56.40Pace8:56.40ZoneEasy Miles
With Leigha.

Black Crocs 2023 Miles: 13.00

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

Wed, Oct 25, 2023

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 - 2023-10-25 09:37:24
Workout Totals: Distance12.000Time1:30:53.30Pace7:34.44
12 total. Did a 3 mile tempo run in 17:49. Jacob did 2 miles in 10:25. Bonnie made it to 2 miles if I remember right. Matthew made it to 2.5 in 15:02. Joseph ran with me then kicked in 71 at the end.
Leg 1: Distance0.980Time8:04.00Pace8:13.88ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:49.90Pace5:56.63ZoneThreshold Miles
Tempo run.
Leg 3: Distance6.020Time47:10.60Pace7:50.20ZoneEasy Miles
Distance.
Leg 4: Distance1.000Time9:51.10Pace9:51.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.000Time7:57.70Pace7:57.70ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Thu, Oct 26, 2023

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 - 2023-10-26 17:21:01
Workout Totals: Distance12.000Time1:36:11.00Pace8:00.92
12 total. Easy pace.
Leg 1: Distance4.000Time31:04.60Pace7:46.15ZoneEasy Miles
With Matthew.
Leg 2: Distance6.000Time47:40.40Pace7:56.73ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:42.00Pace9:42.00ZoneEasy Miles
With Mary, Leigha, and Bella.
Leg 4: Distance1.000Time7:44.00Pace7:44.00ZoneEasy Miles
With Bella.

Black Crocs 2023 Miles: 12.00

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

Fri, Oct 27, 2023

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 - 2023-10-27 08:43:41
Workout Totals: Distance12.000Time1:35:00.20Pace7:55.02
12 total. Did a 3 mile tempo in 17:49. Do not remember how far Matthew and Bonnie went, I think they both made it to 2. Jacob did 1 mile with Benjamin in 5:01, then rested and did another in 5:05 if I remember right. Benjamin did 3 in 14:55. Then we paced Maddy in a time trial. She ran 1 mile on the track in 7:58.5. Interestingly enough, Benjamin ran almost this same time when he was 5.
Leg 1: Distance0.980Time8:11.00Pace8:21.02ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:49.50Pace5:56.50ZoneEasy Miles
Tempo run.
Leg 3: Distance3.020Time26:20.70Pace8:43.41ZoneEasy Miles
Distance.
Leg 4: Distance1.000Time7:58.50Pace7:58.50ZoneEasy Miles
Pacing Maddy.
Leg 5: Distance2.000Time16:02.80Pace8:01.40ZoneEasy Miles
More distance with Benjamin.
Leg 6: Distance1.000Time8:26.60Pace8:26.60ZoneEasy Miles
With Mary and Bella.
Leg 7: Distance1.000Time10:11.10Pace10:11.10ZoneEasy Miles
With Mary, Bella, and Leigha.

Black Crocs 2023 Miles: 12.00

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

Sat, Oct 28, 2023

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

Fast Running Friend Workout - 2023-10-28 06:18:23
Workout Totals: Distance16.000Time2:03:46.70Pace7:44.17
16 total. Easy pace.
Leg 1: Distance14.000Time1:46:39.60Pace7:37.11ZoneEasy Miles
With Benjamin.
Leg 2: Distance2.000Time17:07.10Pace8:33.55ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 16.00

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

Sun, Oct 29, 2023

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

Day of rest. Went to church.

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

Mon, Oct 30, 2023

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 - 2023-10-30 09:34:00
Workout Totals: Distance12.000Time1:34:12.30Pace7:51.02
12 total. Easy pace.
Leg 1: Distance10.000Time1:15:45.20Pace7:34.52ZoneEasy Miles
Part with Joseph and Jacob, part alone.
Leg 2: Distance1.000Time9:55.70Pace9:55.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:31.40Pace8:31.40ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Tue, Oct 31, 2023

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 - 2023-10-31 09:23:34
Workout Totals: Distance12.000Time1:35:26.50Pace7:57.21
12 total. Easy pace.
Leg 1: Distance4.000Time30:59.10Pace7:44.77ZoneEasy Miles
With Matthew.
Leg 2: Distance6.000Time47:07.90Pace7:51.32ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:37.10Pace9:37.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time7:42.40Pace7:42.40ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Wed, Nov 01, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	0.00	2.25	11.50

Fast Running Friend Workout - 2023-11-01 08:58:35
Workout Totals: Distance11.500Time1:28:28.10Pace7:41.57
11.5 total. Did 3x0.75 with 0.125 recovery with Matthew and Joseph. Bonnie did the first interval with us and fell back on the second. Jacob did 10x0.25 with 100 meter recovery in the 66-70 range.
Leg 1: Distance0.980Time8:00.90Pace8:10.71ZoneEasy Miles
Warm-up.
Leg 2: Distance2.500Time15:11.30Pace6:04.52
Workout.
Split 1:Distance0.750Time4:17.10Pace5:42.80ZoneVO2 Max Miles Cumilative:Distance0.750Time4:17.10Pace5:42.80
Split 2:Distance0.125Time1:07.00Pace8:56.00ZoneEasy Miles Cumilative:Distance0.875Time5:24.10Pace6:10.40
Split 3:Distance0.750Time4:23.40Pace5:51.20ZoneVO2 Max Miles Cumilative:Distance1.625Time9:47.50Pace6:01.54
Split 4:Distance0.125Time1:01.90Pace8:15.20ZoneEasy Miles Cumilative:Distance1.750Time10:49.40Pace6:11.09
Split 5:Distance0.750Time4:21.90Pace5:49.20ZoneVO2 Max Miles Cumilative:Distance2.500Time15:11.30Pace6:04.52

Leg 3: Distance6.020Time47:46.20Pace7:56.11ZoneEasy Miles
Distance.
Leg 4: Distance1.000Time9:47.50Pace9:47.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.000Time7:42.20Pace7:42.20ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 11.50

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

Thu, Nov 02, 2023

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 - 2023-11-02 09:56:33
Workout Totals: Distance12.000Time1:35:47.80Pace7:58.98
12 total. Easy pace.
Leg 1: Distance4.000Time31:27.50Pace7:51.88ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance6.000Time47:00.50Pace7:50.08ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:27.50Pace9:27.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time7:52.30Pace7:52.30ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Fri, Nov 03, 2023

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 - 2023-11-03 09:20:09
Workout Totals: Distance12.000Time1:33:21.30Pace7:46.78
12 total. Easy pace.
Leg 1: Distance4.000Time30:58.40Pace7:44.60ZoneEasy Miles
With Matthew.
Leg 2: Distance6.000Time44:58.20Pace7:29.70ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:29.40Pace9:29.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time7:55.30Pace7:55.30ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Sat, Nov 04, 2023

Race: Utah USATF XC Championship (3.107 Miles) 00:19:55

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.01	0.00	0.00	3.11	17.12

Fast Running Friend Workout - 2023-11-04 09:28:56
Workout Totals: Distance7.235Time53:30.20Pace7:23.70
USATF Utah Cross-Country Championship. I ran the 5 K in 19:55.3. Teren wheeled the courses, and there were accurate 1KM marks. Doug's system even recorded official splits by KM. Mine were 3:53.1, 3:55.5, 4:06.0, 3:55.4, 4:05.3. I was happy to dip under 20 on an accurate cross-country course one more time. Kids: 5К Joseph 18:57.3 (3:40.5, 3:44.4, 3:53.5, 3:49.9, 3:49.2). Jacob 18:29.9 (3:25.8, 3:31.1, 3:52.6, 3:51.0, 3:49.4) William 20:57.0 (3:55.5, 3:56.4, 4:05.7, 4:25.4, 4:34.0) Bonnie 22:20.0 (4:00.1, 4:18.2, 4:39.0, 4:49.1, 4:33.6). 4К Stephen 18:39.7 (04:09.2,04:47.5,04:53.0,04:50.0) 3K Matthew 11:32.4 (03:38.8,03:51.9,04:01.7) Mary 17:02.0 (04:44.0,05:47.6,06:30.4) 2 K Bella 09:18.5 (04:20.8,04:57.7) Bella became the 9-10 State Champion. Matthew was 6th. Jacob had the run that I was expecting based on his training. We need to figure something out with this slowdown after the start. Joseph had not been training super-hard due to his knee pain issue. I was happy that he was able to run an even pace, though. William was running great up until about half-way through. He passed me. But then he faded. His lack of serious training showed. He has not been super-motivated to run enough miles, though he does get out every day. Mary was sick with a cold, but I think there was a mental issue involved as well. She started crying mid-race, and learned again that crying and competitive running do not mix. Stephen learned the same lesson. He had a decent start, but then started swatting flies and crying, which resulted in him getting beat by Bella. I gave him a challenge to beat Bella's time twice. He said he thought it would be easy, I warned him that with his history it would not. And he ended up 3 seconds behind the target. But at least he averaged sub-8:00, which he had not always been able to do in a state of panic, especially in cross-country. I kept running around while I watched kids race and in between, and I think ended up with around 18 miles or so.
Leg 1: Distance2.025Time16:29.00Pace8:08.40ZoneEasy Miles
Warm-up.
Leg 2: Distance3.107Time19:55.40Pace6:24.74ZoneVO2 Max Miles
Race.
Leg 3: Distance2.103Time17:05.80Pace8:07.78ZoneEasy Miles
Distance.

Fast Running Friend Workout - 2023-11-04 11:20:30
Workout Totals: Distance9.877Time1:26:47.00Pace8:47.18

Leg 1: Distance8.877Time1:17:08.20Pace8:41.37ZoneEasy Miles
Running around, cheering.
Leg 2: Distance1.000Time9:38.80Pace9:38.80ZoneEasy Miles
With Leigha.

Black Crocs 2023 Miles: 17.12

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

Sun, Nov 05, 2023

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, Nov 06, 2023

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 - 2023-11-06 08:38:09
Workout Totals: Distance12.000Time1:32:44.90Pace7:43.74
12 total. Easy pace for everyone.
Leg 1: Distance10.000Time1:14:22.90Pace7:26.29ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time10:15.00Pace10:15.00ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance1.000Time8:07.00Pace8:07.00ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Tue, Nov 07, 2023

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 - 2023-11-07 07:36:36
Workout Totals: Distance12.000Time1:30:46.60Pace7:33.88
12 total, easy pace. Jacob did 1.5 in a fartlek down the canyon in 8:05.
Leg 1: Distance10.000Time1:14:56.60Pace7:29.66ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance2.000Time15:50.00Pace7:55.00ZoneEasy Miles
With Matthew.

Black Crocs 2023 Miles: 12.00

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

Wed, Nov 08, 2023

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 - 2023-11-08 08:47:39
Workout Totals: Distance12.000Time1:32:35.50Pace7:42.96
12 total. Did 2.5 0.75/0.125 workout with Matthew in 15:08 (4:17, 4:27, 4:27). I think Bonnie ran the first interval with us, and part of the second.
Leg 1: Distance0.980Time8:13.10Pace8:23.16ZoneEasy Miles
Warm-up.
Leg 2: Distance2.500Time15:08.60Pace6:03.44
Workout.
Split 1:Distance0.750Time4:17.60Pace5:43.47ZoneThreshold Miles Cumilative:Distance0.750Time4:17.60Pace5:43.47
Split 2:Distance0.125Time0:59.70Pace7:57.60ZoneEasy Miles Cumilative:Distance0.875Time5:17.30Pace6:02.63
Split 3:Distance0.750Time4:27.10Pace5:56.13ZoneThreshold Miles Cumilative:Distance1.625Time9:44.40Pace5:59.63
Split 4:Distance0.125Time0:57.10Pace7:36.80ZoneEasy Miles Cumilative:Distance1.750Time10:41.50Pace6:06.57
Split 5:Distance0.750Time4:27.10Pace5:56.13ZoneThreshold Miles Cumilative:Distance2.500Time15:08.60Pace6:03.44

Leg 3: Distance6.520Time52:16.10Pace8:01.00ZoneEasy Miles
Distance.
Leg 4: Distance2.000Time16:57.70Pace8:28.85ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Thu, Nov 09, 2023

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 - 2023-11-09 09:26:59
Workout Totals: Distance12.000Time1:37:00.00Pace8:05.00
12 total. Easy pace for me. Jacob did a fartlek 5000 on the track 400 dream goal 75 100 target 30, last interval 500. His total time was 18:21. He started out the first 3 in 75, then faded to 78-80, even had one mentally falling apart to 88, but then ran 1:36 for the last 500.
Leg 1: Distance10.000Time1:19:39.60Pace7:57.96ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance2.000Time17:20.40Pace8:40.20ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Fri, Nov 10, 2023

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 - 2023-11-10 09:28:45
Workout Totals: Distance12.000Time1:34:20.40Pace7:51.70
12 total. Easy pace.
Leg 1: Distance4.000Time31:13.70Pace7:48.43ZoneEasy Miles
With Matthew.
Leg 2: Distance6.000Time47:20.60Pace7:53.43ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time15:46.10Pace7:53.05ZoneEasy Miles
I think I ran this alone.

Black Crocs 2023 Miles: 12.00

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

Sat, Nov 11, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	3.00	0.00	14.00

Fast Running Friend Workout - 2023-11-11 07:56:24
Workout Totals: Distance14.000Time1:50:43.10Pace7:54.51
14 total. Did a 3 mile tempo with Matthew in 18:28. Jacob did 2 miles in 10:25, then waited for us, and finished the last mile with us.
Leg 1: Distance0.980Time8:47.90Pace8:58.67ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:28.50Pace6:09.50ZoneThreshold Miles
Tempo run with Matthew.
Leg 3: Distance2.020Time16:48.60Pace8:19.31ZoneEasy Miles
To the house.
Leg 4: Distance6.000Time47:34.70Pace7:55.78ZoneEasy Miles
Back to the car.
Leg 5: Distance1.000Time10:34.60Pace10:34.60ZoneEasy Miles
With Leigha.
Leg 6: Distance1.000Time8:28.80Pace8:28.80ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 14.00

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

Sun, Nov 12, 2023

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

Day of rest. Went to church.

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

Mon, Nov 13, 2023

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 - 2023-11-13 09:20:40
Workout Totals: Distance12.000Time1:32:04.10Pace7:40.34
12 total. Easy pace.
Leg 1: Distance4.000Time29:36.70Pace7:24.18ZoneEasy Miles
With Matthew. Part with Joseph and Jacob.
Leg 2: Distance6.000Time44:34.30Pace7:25.72ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time10:13.10Pace10:13.10ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time7:40.00Pace7:40.00ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Tue, Nov 14, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	1.50	0.00	10.00

Fast Running Friend Workout - 2023-11-14 09:05:46
Workout Totals: Distance10.000Time1:13:57.70Pace7:23.77
12 total. Did a 1.5 pickup down the canyon acting as a rabbit for Jacob's fartlek. He did 8:06 starting 30 seconds back and caught me. Do not remember what happened with the evening run. I think I ran with Stephen and Matthew, but my watch was out of battery, so I do not have a record.
Leg 1: Distance10.000Time1:13:57.70Pace7:23.77
Part with Joseph and Jacob.
Split 1:Distance5.230Time40:25.90Pace7:43.84ZoneEasy Miles Cumilative:Distance5.230Time40:25.90Pace7:43.84
Distance/warm-up.
Split 2:Distance1.500Time8:51.50Pace5:54.33ZoneThreshold Miles Cumilative:Distance6.730Time49:17.40Pace7:19.44
Rabbit for Jacob's fartlek, 1.5 down the canyon at a steady pace.
Split 3:Distance3.270Time24:40.30Pace7:32.69ZoneEasy Miles Cumilative:Distance10.000Time1:13:57.70Pace7:23.77
Distance/cool-down.

Black Crocs 2023 Miles: 12.00

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

Wed, Nov 15, 2023

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 - 2023-11-15 10:43:41
Workout Totals: Distance12.000Time1:35:24.50Pace7:57.04
12 total. Easy pace.
Leg 1: Distance4.000Time31:20.00Pace7:50.00ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance6.000Time44:53.50Pace7:28.92ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time10:10.40Pace10:10.40ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time9:00.60Pace9:00.60ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Thu, Nov 16, 2023

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

Fast Running Friend Workout - 2023-11-16 09:14:53
Workout Totals: Distance12.060Time1:39:46.70Pace8:16.41
12 total. Matthew did a mile time trial on the track. Joseph was the pacer. I followed as I was not confident in my ability to pace Matthew or even keep up. Matthew ran a PR of 5:48.2. Splits 86,91,87,82. He dropped me in the last 50 meters of the kick. Jacob did a 5 K fartlek on the track 400 fast 100 slow in 18:18. Splits were more or less like last time except there was no panic 88 lap.
Leg 1: Distance1.060Time8:14.90Pace7:46.89ZoneEasy Miles
Warm-up.
Leg 2: Distance1.000Time5:48.90Pace5:48.90ZoneVO2 Max Miles
The mile.
Leg 3: Distance8.000Time1:05:45.00Pace8:13.12ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance1.000Time10:29.60Pace10:29.60ZoneEasy Miles
With Leigha.
Leg 5: Distance1.000Time9:28.30Pace9:28.30ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.06

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

Fri, Nov 17, 2023

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 - 2023-11-17 09:32:52
Workout Totals: Distance12.000Time1:32:49.70Pace7:44.14
12 total. Easy pace.
Leg 1: Distance10.000Time1:17:19.90Pace7:43.99ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance2.000Time15:29.80Pace7:44.90ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Sat, Nov 18, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	3.00	0.00	14.00

Fast Running Friend Workout - 2023-11-18 08:41:16
Workout Totals: Distance14.000Time1:59:58.40Pace8:34.17
14 total. Paced Matthew in a 3 mile tempo (18:30) along with Joseph and William. William sped up in the last mile and ran about 18:10. Joseph pulled ahead of us a bit with half a mile to go, and then kicked the last quarter in 60, and got 17:52. Jacob ran 2 miles in 10:21 (5:05, 5:16) starting a minute behind us, then waited for us to catch up, and ran 0.75 with us, and then kicked in 64. He is slowly starting to climb out of his low turnover hole. Benjamin did a 5 K fartlek on the road in 16:47 going by his GPS watch.
Leg 1: Distance0.980Time8:01.50Pace8:11.33ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:30.20Pace6:10.07ZoneThreshold Miles
Tempo run with Matthew.
Leg 3: Distance3.020Time24:53.10Pace8:14.40ZoneEasy Miles
Back to the car.
Leg 4: Distance6.000Time59:56.90Pace9:59.48ZoneEasy Miles
Alone.
Leg 5: Distance1.000Time8:36.70Pace8:36.70ZoneEasy Miles
With Mary.

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

Sun, Nov 19, 2023

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

Day of rest. Went to church.

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

Mon, Nov 20, 2023

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 - 2023-11-20 09:30:08
Workout Totals: Distance12.000Time1:34:30.30Pace7:52.53
12 total. Easy runs. Usual distances.
Leg 1: Distance4.000Time30:44.50Pace7:41.12ZoneEasy Miles
With Matthew.
Leg 2: Distance6.000Time46:40.50Pace7:46.75ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time17:05.30Pace8:32.65ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Tue, Nov 21, 2023

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

Fast Running Friend Workout - 2023-11-21 09:48:30
Workout Totals: Distance12.000Time1:33:45.80Pace7:48.82
12 total. Did a 1.5 pickup down the canyon in 8:44 playing a rabbit for Jacob. He ran the same distanced in a 0.25/0.06 fartlek in 7:54.
Leg 1: Distance10.000Time1:15:00.10Pace7:30.01
Part with Jacob, part alone.
Split 1:Distance5.230Time41:35.20Pace7:57.09ZoneEasy Miles Cumilative:Distance5.230Time41:35.20Pace7:57.09
Split 2:Distance1.500Time8:44.60Pace5:49.73ZoneThreshold Miles Cumilative:Distance6.730Time50:19.80Pace7:28.71
Split 3:Distance3.270Time24:40.30Pace7:32.69ZoneEasy Miles Cumilative:Distance10.000Time1:15:00.10Pace7:30.01

Leg 2: Distance1.000Time8:52.70Pace8:52.70ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance1.000Time9:53.00Pace9:53.00ZoneEasy Miles
With Mary, Bella, and Leigha.

Black Crocs 2023 Miles: 12.00

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

Wed, Nov 22, 2023

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 - 2023-11-22 10:23:57
Workout Totals: Distance8.000Time1:03:31.90Pace7:56.49
8 total, easy pace. A bit of a taper before Earn Your Turkey.
Leg 1: Distance4.000Time31:55.00Pace7:58.75ZoneEasy Miles
With Joseph and Jacob, part with Stephen and Matthew.
Leg 2: Distance4.000Time31:36.90Pace7:54.23ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 8.00

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

Thu, Nov 23, 2023

Race: Orem Earn Your Turkey (3.95 Miles) 00:24:20, Place overall: 32, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.78	1.45	0.00	3.95	13.18

Fast Running Friend Workout - 2023-11-23 07:24:26
Workout Totals: Distance13.182Time1:36:43.60Pace7:20.27
Earn Your Turkey (3.95 miles), 24:20, 32nd overall, 1st in 50-54. I paced myself probably the best ever. But I am getting a bit older and a bit slower. Still holding it together enough to run almost 6:00 pace for 4 miles at altitude. Something to be thankful about on the Thanksgiving Day. Kids: Jacob 21:54, 1st in 15-19, 15th overall, course PR Joseph 22:38, 3rd in 15-19, 22nd overall William 25:05, 5th in 15-19, 40th overall, course PR Bonnie 26:47 if I remember right Nate 29:18 if I remember right Stephen 30:12, 4th in 1-14, 85th overall Jenny 31:18 Julia 32:29, 2nd in 20-24 1 mile (really 0.97): Matthew 5:37 (1st in 9-10) Mary 6:54 (1st in 9-10) 800 meters (not sure if it is really 800 meters as the kids drift forward at the start and are not pushed back to the actual starting line): Bella 3:18 2nd in 7-8 Leigha 4:22 2nd in 5-6 Sarah had some issues with dizziness, ran a mile, then tried to walk and run, did not want to be on the course of that long as she thought she would miss the kids races, and stopped early. As a result we got 4 turkeys. Benjamin did a 5 K time trial on a hilly course in Austin in 15:59.
Leg 1: Distance2.700Time20:22.20Pace7:32.67ZoneEasy Miles
Warm-up.
Leg 2: Distance5.552Time37:36.40Pace6:46.41
Race + jogging afterwards.
Split 1:Distance0.463Time2:50.60Pace6:08.47ZoneVO2 Max Miles Cumilative:Distance0.463Time2:50.60Pace6:08.47
Split 2:Distance0.492Time3:00.90Pace6:07.68ZoneVO2 Max Miles Cumilative:Distance0.955Time5:51.50Pace6:08.06
Split 3:Distance0.485Time3:03.20Pace6:17.73ZoneVO2 Max Miles Cumilative:Distance1.440Time8:54.70Pace6:11.32
Split 4:Distance0.499Time2:55.90Pace5:52.51ZoneVO2 Max Miles Cumilative:Distance1.939Time11:50.60Pace6:06.48
Split 5:Distance0.484Time3:00.30Pace6:12.52ZoneVO2 Max Miles Cumilative:Distance2.423Time14:50.90Pace6:07.68
Split 6:Distance0.492Time3:09.30Pace6:24.76ZoneVO2 Max Miles Cumilative:Distance2.915Time18:00.20Pace6:10.57
Split 7:Distance0.485Time3:00.50Pace6:12.16ZoneVO2 Max Miles Cumilative:Distance3.400Time21:00.70Pace6:10.79
Split 8:Distance0.552Time3:19.50Pace6:01.41ZoneVO2 Max Miles Cumilative:Distance3.952Time24:20.20Pace6:09.48
Split 9:Distance1.600Time13:16.20Pace8:17.62ZoneEasy Miles Cumilative:Distance5.552Time37:36.40Pace6:46.41

Leg 3: Distance0.300Time2:34.60Pace8:35.33ZoneEasy Miles
Jogging a bit.
Leg 4: Distance0.480Time4:22.40Pace9:06.67ZoneEasy Miles
Pacing Leigha.
Leg 5: Distance0.480Time3:18.80Pace6:54.17ZoneMarathon Pace Miles
Pacing Bella.
Leg 6: Distance0.970Time6:54.50Pace7:07.32ZoneMarathon Pace Miles
Pacing Mary.
Leg 7: Distance2.700Time21:34.70Pace7:59.52ZoneEasy Miles
Cool-down.

Black Crocs 2023 Miles: 13.18

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

Fri, Nov 24, 2023

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 - 2023-11-24 08:31:10
Workout Totals: Distance12.000Time1:37:43.80Pace8:08.65
12 total. Lots of snow today. Not quite as much in the first 2 miles from the house, but then a lot more plus the wind. So when I went for my last 4 miles to get the car in the canyon, I was barely breaking 9:00.
Leg 1: Distance4.000Time31:16.50Pace7:49.12ZoneEasy Miles
With Matthew, Joseph, and Jacob.
Leg 2: Distance4.000Time31:54.40Pace7:58.60ZoneEasy Miles
With Joseph and Jacob.
Leg 3: Distance4.000Time34:32.90Pace8:38.23ZoneEasy Miles
Part with Julia, part alone.

Black Crocs 2023 Miles: 12.00

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

Sat, Nov 25, 2023

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

Fast Running Friend Workout - 2023-11-25 08:59:41
Workout Totals: Distance16.000Time2:08:43.10Pace8:02.69
Total of 16. Easy pace. Benjamin did 16:41 5000 fartlek on the track.
Leg 1: Distance6.000Time46:59.30Pace7:49.88ZoneEasy Miles
With the boys.
Leg 2: Distance8.000Time1:03:43.80Pace7:57.98ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time18:00.00Pace9:00.00ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 16.00

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

Sun, Nov 26, 2023

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

Day of rest. Went to church.

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

Mon, Nov 27, 2023

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 - 2023-11-27 09:01:58
Workout Totals: Distance12.000Time1:33:34.80Pace7:47.90
10 total. Easy pace.
Leg 1: Distance10.000Time1:16:21.80Pace7:38.18ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time8:41.20Pace8:41.20ZoneEasy Miles
With Mary.
Leg 3: Distance1.000Time8:31.80Pace8:31.80ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Tue, Nov 28, 2023

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

Fast Running Friend Workout - 2023-11-28 09:46:15
Workout Totals: Distance12.020Time1:32:49.50Pace7:43.35
12 total. Easy pace. Jacob did 1.5 fartlek down the canyon in 8:11. His slowest 0.25 was 73, however, he slipped up on the recovery jogs some.
Leg 1: Distance4.000Time30:25.00Pace7:36.25ZoneEasy Miles
With Matthew, part with Joseph, Jacob, and Stephen.
Leg 2: Distance6.000Time44:27.00Pace7:24.50ZoneEasy Miles
Alone.
Leg 3: Distance2.020Time17:57.50Pace8:53.42ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.02

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

Wed, Nov 29, 2023

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

Fast Running Friend Workout - 2023-11-29 08:51:28
Workout Totals: Distance12.000Time1:35:01.60Pace7:55.13
12 total. Did 1.5 mile fartlek down the canyon in 8:48 with Matthew and William, part with Bonnie.
Leg 1: Distance0.980Time8:27.40Pace8:37.76ZoneEasy Miles
Warm-up.
Leg 2: Distance1.500Time8:48.80Pace5:52.53
Workout.
Split 1:Distance0.250Time1:23.50Pace5:34.00ZoneVO2 Max Miles Cumilative:Distance0.250Time1:23.50Pace5:34.00
Split 2:Distance0.062Time0:26.10Pace7:00.97ZoneEasy Miles Cumilative:Distance0.312Time1:49.60Pace5:51.28
Split 3:Distance0.250Time1:23.00Pace5:32.00ZoneVO2 Max Miles Cumilative:Distance0.562Time3:12.60Pace5:42.70
Split 4:Distance0.063Time0:26.20Pace6:55.87ZoneEasy Miles Cumilative:Distance0.625Time3:38.80Pace5:50.08
Split 5:Distance0.250Time1:23.90Pace5:35.60ZoneVO2 Max Miles Cumilative:Distance0.875Time5:02.70Pace5:45.94
Split 6:Distance0.062Time0:28.10Pace7:33.23ZoneEasy Miles Cumilative:Distance0.937Time5:30.80Pace5:53.04
Split 7:Distance0.250Time1:25.10Pace5:40.40ZoneVO2 Max Miles Cumilative:Distance1.187Time6:55.90Pace5:50.38
Split 8:Distance0.063Time0:29.80Pace7:53.02ZoneEasy Miles Cumilative:Distance1.250Time7:25.70Pace5:56.56
Split 9:Distance0.250Time1:23.10Pace5:32.40ZoneVO2 Max Miles Cumilative:Distance1.500Time8:48.80Pace5:52.53

Leg 3: Distance7.520Time59:53.30Pace7:57.83ZoneEasy Miles
Distance.
Leg 4: Distance2.000Time17:52.10Pace8:56.05ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Thu, Nov 30, 2023

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 - 2023-11-30 09:27:56
Workout Totals: Distance12.000Time1:38:12.20Pace8:11.02
12 total. Easy pace. Jacob did 5000 fartlek on the track in 17:58. I think his slowest 400 interval was 81. This was the first time he was able to do this workout under 18:00.
Leg 1: Distance10.000Time1:19:55.60Pace7:59.56ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance2.000Time18:16.60Pace9:08.30ZoneEasy Miles
With Mary and Bella.

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

Fri, Dec 01, 2023

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 - 2023-12-01 09:33:38
Workout Totals: Distance12.000Time1:37:11.90Pace8:05.99
12 total. Easy pace. A good amount of snow fell towards the end, so I had a glorious 3 mile march at 8:50 pace.
Leg 1: Distance8.000Time1:02:38.10Pace7:49.76ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance3.000Time26:36.40Pace8:52.13ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time7:57.40Pace7:57.40ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Sat, Dec 02, 2023

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

Fast Running Friend Workout - 2023-12-02 13:35:58
Workout Totals: Distance16.120Time2:11:40.50Pace8:10.11
16 total. Easy pace. Lots of snow. Jacob did a 0.5 pickup uphill in 2:36 by the house. Benjamin did 2x2 9:57, 9:53 in Austin.
Leg 1: Distance6.000Time47:33.60Pace7:55.60ZoneEasy Miles
With Jacob and Matthew.
Leg 2: Distance5.000Time43:13.30Pace8:38.66ZoneEasy Miles
With Stephen.
Leg 3: Distance5.120Time40:53.60Pace7:59.22ZoneEasy Miles
Part with Mary, Bella, and Julia, part alone.

Black Crocs 2023 Miles: 16.12

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

Sun, Dec 03, 2023

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, Dec 04, 2023

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 - 2023-12-04 08:32:08
Workout Totals: Distance12.000Time1:33:46.70Pace7:48.89
12 total. Easy pace.
Leg 1: Distance12.000Time1:33:46.70Pace7:48.89ZoneEasy Miles
Part with Bonnie and Jacob, part alone.

Black Crocs 2023 Miles: 12.00

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

Tue, Dec 05, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.93	0.00	0.00	0.00	8.93

Fast Running Friend Workout - 2023-12-05 11:28:48
Workout Totals: Distance8.929Time1:06:27.90Pace7:26.62
Almost 9 total in Los Angeles.
Leg 1: Distance8.000Time59:23.80Pace7:25.48ZoneEasy Miles
On the beach in Los Angeles.
Leg 2: Distance0.929Time7:04.10Pace7:36.51ZoneEasy Miles
From the rental car drop off to the airport terminal.

Black Crocs 2023 Miles: 8.93

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

Wed, Dec 06, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.82	0.00	0.00	0.00	3.82

Fast Running Friend Workout - 2023-12-06 08:48:13
Workout Totals: Distance3.815Time30:47.90Pace8:04.38
Got some running in on the way to Ukraine, a bit less than 4 miles.
Leg 1: Distance2.000Time16:18.20Pace8:09.10ZoneEasy Miles
Inside the Warsaw airport.
Leg 2: Distance1.650Time13:10.40Pace7:59.03ZoneEasy Miles
At the border checkpoint in Medyka.
Leg 3: Distance0.165Time1:19.30Pace8:00.61ZoneEasy Miles
Probably at some gas station in Ukraine.

Black Crocs 2023 Miles: 3.81

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

Thu, Dec 07, 2023

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

Fast Running Friend Workout - 2023-12-07 04:16:11
Workout Totals: Distance5.000Time40:57.90Pace8:11.58
Got 5 more miles in while travelling through Ukraine.
Leg 1: Distance2.000Time16:30.70Pace8:15.35ZoneEasy Miles
Near the Coca Cola plan in Kyiv.
Leg 2: Distance3.000Time24:27.20Pace8:09.07ZoneEasy Miles
In Konotop.

Fast Running Friend Workout - 2023-12-07 22:41:21
Workout Totals: Distance8.000Time1:04:52.60Pace8:06.57
Got 8 miles in running around Konotop.
Leg 1: Distance8.000Time1:04:52.60Pace8:06.57ZoneEasy Miles
A tour of Konotop.

Black Crocs 2023 Miles: 13.00

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

Fri, Dec 08, 2023

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

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

Sat, Dec 09, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	0.00	0.00	0.00	8.10

Fast Running Friend Workout - 2023-12-09 00:19:00
Workout Totals: Distance8.100Time1:03:22.90Pace7:49.49
9 total in Konotop. 5+ on a treadmill. Got tired of snow and ice, wanted to get some moderately faster running in.
Leg 1: Distance2.000Time16:37.50Pace8:18.75ZoneEasy Miles
A brief tour of Konotop.
Leg 2: Distance0.500Time5:31.20Pace11:02.40ZoneEasy Miles
With Sarah to the gym.
Leg 3: Distance5.100Time35:01.40Pace6:52.04ZoneEasy Miles
On the treadmill at the gym.
Leg 4: Distance0.500Time6:12.80Pace12:25.60ZoneEasy Miles
Back home with Sarah.

Black Crocs 2023 Miles: 8.10

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

Sun, Dec 10, 2023

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 Kyiv.

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

Mon, Dec 11, 2023

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

Fast Running Friend Workout - 2023-12-11 00:09:37
Workout Totals: Distance8.000Time1:02:05.90Pace7:45.74
8 miles in Kyiv, easy pace.
Leg 1: Distance8.000Time1:02:05.90Pace7:45.74ZoneEasy Miles
In Kyiv.

Fast Running Friend Workout - 2023-12-11 23:31:10
Workout Totals: Distance8.000Time1:03:58.40Pace7:59.80
8 more miles in Kyiv.
Leg 1: Distance8.000Time1:03:58.40Pace7:59.80ZoneEasy Miles
Alone.
Leg 2: Distance0.000Time0:23.60Pace0:00.00ZoneEasy Miles

Black Crocs 2023 Miles: 16.00

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

Tue, Dec 12, 2023

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

Ended up with an empty day due to a time zone difference and travelling. But got 16 the day before counting days in the Utah time zone.

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

Wed, Dec 13, 2023

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 - 2023-12-13 00:14:50
Workout Totals: Distance8.000Time1:02:49.80Pace7:51.23
8 miles in Lviv.
Leg 1: Distance8.000Time1:02:49.80Pace7:51.23ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 8.00

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

Thu, Dec 14, 2023

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

Fast Running Friend Workout - 2023-12-14 01:11:08
Workout Totals: Distance5.500Time46:39.20Pace8:28.95
Travelling back home, got 5.5 miles in.
Leg 1: Distance2.000Time16:09.60Pace8:04.80ZoneEasy Miles
Frankfurt airport
Leg 2: Distance1.500Time11:56.10Pace7:57.40ZoneEasy Miles
LA airport.
Leg 3: Distance1.000Time8:49.50Pace8:49.50ZoneEasy Miles
At home with Mary.
Leg 4: Distance1.000Time9:44.00Pace9:44.00ZoneEasy Miles
At home with Leigha.

Black Crocs 2023 Miles: 5.50

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

Fri, Dec 15, 2023

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 - 2023-12-15 09:19:20
Workout Totals: Distance10.000Time1:18:06.30Pace7:48.63
12 total. Did a 0.5 mile pickup up the hill in 3:01 with Jacob and William. Matthew ran it in about 3:10.
Leg 1: Distance4.000Time30:33.10Pace7:38.27
With Jacob, William, and Matthew.
Split 1:Distance3.500Time27:31.50Pace7:51.86ZoneEasy Miles Cumilative:Distance3.500Time27:31.50Pace7:51.86
Split 2:Distance0.500Time3:01.60Pace6:03.20ZoneVO2 Max Miles Cumilative:Distance4.000Time30:33.10Pace7:38.27

Leg 2: Distance4.000Time31:50.80Pace7:57.70ZoneEasy Miles
With Jacob.
Leg 3: Distance2.000Time15:42.40Pace7:51.20ZoneEasy Miles
Alone.

Fast Running Friend Workout - 2023-12-15 20:23:06
Workout Totals: Distance2.000Time18:17.60Pace9:08.80

Leg 1: Distance1.000Time9:58.70Pace9:58.70ZoneEasy Miles
With Leigha.
Leg 2: Distance1.000Time8:18.90Pace8:18.90ZoneEasy Miles
With Mary.

Black Crocs 2023 Miles: 12.00

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

Sat, Dec 16, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	2.00	0.00	14.00

Fast Running Friend Workout - 2023-12-16 08:55:14
Workout Totals: Distance14.000Time1:48:40.20Pace7:45.73
14 total. Did 2 miles down the canyon with Matthew in 11:56. Jacob did 2x2 10:48, 10:43. He wanted to do just one fast, but it did not turn out well, so he did another. I definitely felt the effects of the trip to Ukraine, but not as bad I thought I would. Still could run sub-6:00 pace.
Leg 1: Distance0.980Time7:54.80Pace8:04.49ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:56.10Pace5:58.05ZoneThreshold Miles
Tempo run with Matthew, part with Bonnie.
Leg 3: Distance9.020Time1:10:23.20Pace7:48.20ZoneEasy Miles
Distance/cool-down - part with Jacob.
Leg 4: Distance1.000Time9:40.80Pace9:40.80ZoneEasy Miles
With Mary and Bella.
Leg 5: Distance1.000Time8:45.30Pace8:45.30ZoneEasy Miles
With Mary.

Black Crocs 2023 Miles: 14.00

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

Sun, Dec 17, 2023

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

Day of rest. Went to church.

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

Mon, Dec 18, 2023

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 - 2023-12-18 09:53:57
Workout Totals: Distance12.000Time1:37:14.20Pace8:06.18
12 total. Easy pace. Joseph is in the MTC getting ready to go to Bulgaria.
Leg 1: Distance8.000Time1:03:44.60Pace7:58.07ZoneEasy Miles
With Jacob, part with Stephen, Matthew, and William.
Leg 2: Distance2.000Time15:27.30Pace7:43.65ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:27.20Pace9:27.20ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time8:35.10Pace8:35.10ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Tue, Dec 19, 2023

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 - 2023-12-19 09:56:12
Workout Totals: Distance12.000Time1:31:19.40Pace7:36.62
12 total. Did a 2 mile tempo with Matthew. William started with us, but then fell back around 0.75 and stopped. Jacob did 2x1.25 6:14, 6:24. That is progress, we are moving in the right direction.
Leg 1: Distance0.980Time8:02.20Pace8:12.04ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:51.70Pace5:55.85ZoneThreshold Miles
Tempo run with Matthew.
Leg 3: Distance7.020Time55:45.00Pace7:56.50ZoneEasy Miles
Distance, part with Jacob.
Leg 4: Distance2.000Time15:40.50Pace7:50.25ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Wed, Dec 20, 2023

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 - 2023-12-20 10:16:47
Workout Totals: Distance12.000Time1:34:43.00Pace7:53.58
12 total. Easy pace.
Leg 1: Distance10.000Time1:17:00.50Pace7:42.05ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance2.000Time17:42.50Pace8:51.25ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Thu, Dec 21, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.09	0.00	2.00	0.00	13.09

Fast Running Friend Workout - 2023-12-21 09:33:33
Workout Totals: Distance13.090Time1:40:34.20Pace7:40.98
13 total. Did a 2 mile tempo run. Jacob paced me for the first 1.5, then kicked in 2:21 and finished in 11:00. I was happy with my time - 11:30 splitting 5:46, 5:44 more or less evenly. I was happy I was able to hold the pace after Jacob took off. This was a good result - I did not expect to recover so quickly after the trip to Ukraine. I was also happy that Jacob could switch gears into 4:42 pace off 5:45. William and Stephen had colds, ran reduced mileage. I ran with Mary and Bella to Jamba Juice in the evening.
Leg 1: Distance2.000Time15:33.00Pace7:46.50ZoneEasy Miles
With Jacob.
Leg 2: Distance0.980Time7:50.10Pace7:59.69ZoneEasy Miles
More warm-up with Jacob.
Leg 3: Distance2.000Time11:30.70Pace5:45.35ZoneThreshold Miles
Tempo run.
Leg 4: Distance5.020Time39:59.00Pace7:57.89ZoneEasy Miles
Distance, part with Jacob.
Leg 5: Distance3.090Time25:41.40Pace8:18.83ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 13.09

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

Fri, Dec 22, 2023

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 - 2023-12-22 09:25:31
Workout Totals: Distance12.000Time1:36:49.60Pace8:04.13
12 total. Easy pace.
Leg 1: Distance8.000Time1:03:46.60Pace7:58.32ZoneEasy Miles
With Jacob, part with other kids.
Leg 2: Distance2.000Time15:54.90Pace7:57.45ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time17:08.10Pace8:34.05ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Sat, Dec 23, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.98	0.00	3.00	0.00	14.98

Fast Running Friend Workout - 2023-12-23 09:48:57
Workout Totals: Distance14.980Time1:56:28.70Pace7:46.54
16 total. Did a 3 mile tempo down the canyon. It was another odd slow day. I have noticed that for some odd reason when the temperature is below 50, it is wet, and there is a slight headwind that really should not make a difference of more than a couple of seconds per mile, we all run 10 seconds per mile slower. Exact same conditions if it is above 50, and the slowdown is not noticeable. So today this mystery struck again. The plan was for me to run 3 miles with the first 2 with Matthew. After the first mile in 6:02 I told Matthew to be done as he was struggling already and I did not want him to practice running slow. I ran 6:10 for the second mile during which I considered stopping at 2. But I decided to tough out the last mile to practice perseverance. Jacob joined me at about 1.5 after finishing his interval and pulled me in the last mile. The wind block and having a pacer made quite a bit of a difference - I was able to run 5:57 for the last mile and got 18:09 total. I was happy with this result even though my original plan was to run something under 18:00. Jacob did 1.5 in 8:02 (target was 7:30), and then pretty much immediately joined me for my last 1.5 (he caught me earlier via rabbit chase with 1:00 back start).
Leg 1: Distance0.980Time8:08.90Pace8:18.88ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:09.90Pace6:03.30ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.570Time22:20.70Pace8:41.67ZoneEasy Miles
Distance.
Leg 4: Distance6.430Time50:24.50Pace7:50.37ZoneEasy Miles
More distance.
Leg 5: Distance2.000Time17:24.70Pace8:42.35ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 14.98

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

Sun, Dec 24, 2023

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

Day of rest. Went to church.

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

Mon, Dec 25, 2023

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 - 2023-12-25 09:53:10
Workout Totals: Distance12.000Time1:35:45.60Pace7:58.80
Merry Christmas! 12 total today, easy pace.
Leg 1: Distance4.000Time31:41.60Pace7:55.40ZoneEasy Miles
With Jacob, Stephen, and Matthew.
Leg 2: Distance4.000Time32:22.30Pace8:05.57ZoneEasy Miles
With Jacob, part with William, Mary, and Bella.
Leg 3: Distance4.000Time31:41.70Pace7:55.43ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Tue, Dec 26, 2023

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 - 2023-12-26 09:54:07
Workout Totals: Distance12.000Time1:36:36.40Pace8:03.03
Happy birthday to Matthew. He turned 11. 12 miles total for me today, easy pace.
Leg 1: Distance3.000Time23:41.00Pace7:53.67ZoneEasy Miles
With Jacob.
Leg 2: Distance7.000Time54:58.60Pace7:51.23ZoneEasy Miles
Part with Jacob, Stephen, and Matthew, part alone.
Leg 3: Distance1.000Time8:11.50Pace8:11.50ZoneEasy Miles
With Mary and Bella.
Leg 4: Distance1.000Time9:45.30Pace9:45.30ZoneEasy Miles
With Leigha.

Black Crocs 2023 Miles: 12.00

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

Wed, Dec 27, 2023

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 - 2023-12-27 10:44:08
Workout Totals: Distance12.000Time1:35:10.10Pace7:55.84
12 total. Did a tempo run - 3 miles down the canyon in 17:44. Matthew ran the first 2 with me in 11:52. I dug deep and found 5:52 at the end. I was happy with this run. Jacob did 1.5 in 7:44 targeting 7:30 but fading at the end, then jogged some and ran 1 mile in 4:52.
Leg 1: Distance0.980Time7:42.50Pace7:51.94ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:44.60Pace5:54.87ZoneThreshold Miles
Tempo run, part with Matthew.
Leg 3: Distance6.020Time52:02.80Pace8:38.74ZoneEasy Miles
Distance, part with Jacob.
Leg 4: Distance2.000Time17:40.20Pace8:50.10ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Thu, Dec 28, 2023

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 - 2023-12-28 10:19:16
Workout Totals: Distance12.000Time1:36:36.20Pace8:03.02
12 total. Easy pace.
Leg 1: Distance10.000Time1:18:39.70Pace7:51.97ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time9:20.70Pace9:20.70ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time8:35.80Pace8:35.80ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Fri, Dec 29, 2023

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 - 2023-12-29 10:40:53
Workout Totals: Distance12.000Time1:34:58.70Pace7:54.89
12 total. Easy pace.
Leg 1: Distance8.000Time1:02:04.30Pace7:45.54ZoneEasy Miles
With Jacob, part with other kids.
Leg 2: Distance2.000Time14:48.90Pace7:24.45ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:30.20Pace9:30.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:35.30Pace8:35.30ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

Sat, Dec 30, 2023

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 - 2023-12-30 09:44:06
Workout Totals: Distance16.000Time2:04:20.00Pace7:46.25
16 total. Did a 3 mile tempo down the canyon. Matthew an the first 2 with me in 11:52. Jacob did a rabbit chase and ran 1.5 I think in 7:45. If I remember right, he followed up with another in 7:54 after a long recovery. Do not remember what Benjamin did, I think 3x2.
Leg 1: Distance2.000Time15:41.40Pace7:50.70ZoneEasy Miles
Warm-up with Jacob.
Leg 2: Distance0.980Time7:59.60Pace8:09.39ZoneEasy Miles
More warm-up.
Leg 3: Distance3.000Time17:49.70Pace5:56.57ZoneThreshold Miles
Tempo run.
Leg 4: Distance8.020Time1:04:10.30Pace8:00.09ZoneEasy Miles
Distance, part with Jacob.
Leg 5: Distance1.000Time8:53.60Pace8:53.60ZoneEasy Miles
With Mary, Bella, and the boys. Russian lesson on the run.
Leg 6: Distance1.000Time9:45.40Pace9:45.40ZoneEasy Miles
Added Leigha to the lesson.

Black Crocs 2023 Miles: 16.00

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

Sun, Dec 31, 2023

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3464.95	37.44	292.90	60.94	3856.23

Madctoc Clogs Miles: 333.16	Blue Crocs Miles: 1164.32	Kimisant Black Clogs Miles: 720.62	Black Crocs 2023 Miles: 1554.12

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

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