Breaking the Wall

January 2024

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2838.60	15.76	195.07	23.69	3073.12

Black Crocs 2023 Miles: 189.00	White Slip Resistant Crocs Miles: 759.93

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

Mon, Jan 01, 2024

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 - 2024-01-01 10:46:54
Workout Totals: Distance12.000Time1:35:32.90Pace7:57.74
12 total, easy pace.
Leg 1: Distance10.000Time1:17:15.20Pace7:43.52ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time9:52.60Pace9:52.60ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time8:25.10Pace8:25.10ZoneEasy 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, Jan 02, 2024

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 - 2024-01-02 09:19:27
Workout Totals: Distance12.000Time1:31:37.90Pace7:38.16
12 total. Did a 1.5 pickup with Jacob down the canyon in 8:51.
Leg 1: Distance10.000Time1:16:37.40Pace7:39.74
Part with Jacob, part alone.
Split 1:Distance4.180Time33:25.60Pace7:59.81ZoneEasy Miles Cumilative:Distance4.180Time33:25.60Pace7:59.81
Split 2:Distance1.500Time8:51.00Pace5:54.00ZoneThreshold Miles Cumilative:Distance5.680Time42:16.60Pace7:26.58
Split 3:Distance4.320Time34:20.80Pace7:57.04ZoneEasy Miles Cumilative:Distance10.000Time1:16:37.40Pace7:39.74

Leg 2: Distance2.000Time15:00.50Pace7:30.25ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Wed, Jan 03, 2024

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 - 2024-01-03 11:13:55
Workout Totals: Distance12.000Time1:33:07.50Pace7:45.63
12 total. Did a 3 mile tempo down the canyon. Jacob ran 1.5 in 7:39, then paced me for the last 1.5 of my tempo. Matthew ran the first 1.5 in 8:47 with me.
Leg 1: Distance0.980Time7:51.90Pace8:01.53ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:43.90Pace5:54.63ZoneThreshold Miles
Tempo run.
Leg 3: Distance6.020Time49:00.90Pace8:08.52ZoneEasy Miles
Distance, part with Jacob.
Leg 4: Distance2.000Time18:30.80Pace9:15.40ZoneEasy 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

Thu, Jan 04, 2024

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 - 2024-01-04 10:31:28
Workout Totals: Distance12.000Time1:36:00.80Pace8:00.07
12 total. Ran a mile with Sarah in 9:39. She thought she was to sick to run with a goal. I told her to run with a goal of 11:00 mile. She got 9:39 instead. Did a pickup for 0.5 in 3:00 to catch up to Stephen, did not like how it felt, did another pickup for 1 mile in 5:58. Still did not like it but it was better. What I did like was my mindset of fighting adversity. I did not want to run the pickup at all, and I wanted to stop half way through it, but I did run, did not stop, and reached my goal of sub-6:00. Stephen ran 2 miles in 13:56. However, this was very uneven. His first mile was 6:30, and then he started stumbling in a way that is similar to what has been happening to Benjamin. But in spite of that he did reach the goal of 14:00.
Leg 1: Distance10.000Time1:17:59.00Pace7:47.90
Part with Sarah, part with Stephen, part alone.
Split 1:Distance1.000Time9:39.60Pace9:39.60ZoneEasy Miles Cumilative:Distance1.000Time9:39.60Pace9:39.60
Split 2:Distance0.500Time3:00.70Pace6:01.40ZoneThreshold Miles Cumilative:Distance1.500Time12:40.30Pace8:26.87
Split 3:Distance4.680Time37:36.00Pace8:02.05ZoneEasy Miles Cumilative:Distance6.180Time50:16.30Pace8:08.07
Split 4:Distance1.000Time5:58.50Pace5:58.50ZoneThreshold Miles Cumilative:Distance7.180Time56:14.80Pace7:50.03
Split 5:Distance2.820Time21:44.20Pace7:42.48ZoneEasy Miles Cumilative:Distance10.000Time1:17:59.00Pace7:47.90

Leg 2: Distance1.000Time9:50.70Pace9:50.70ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time8:11.10Pace8:11.10ZoneEasy 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

Fri, Jan 05, 2024

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 - 2024-01-05 09:41:24
Workout Totals: Distance12.000Time1:40:11.70Pace8:20.98
12 total. Easy pace. We got some snow.
Leg 1: Distance10.000Time1:21:42.10Pace8:10.21ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time9:40.00Pace9:40.00ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time8:49.60Pace8:49.60ZoneEasy 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

Sat, Jan 06, 2024

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 - 2024-01-06 09:07:12
Workout Totals: Distance16.000Time2:23:02.70Pace8:56.42
16 total. Lots of snow, the pace was very slow today. Ran with Benjamin's mission companion Colson Santiago for 6 miles. Benjamin in Austin did 2x3 15:39, 15:50.
Leg 1: Distance14.000Time2:05:14.00Pace8:56.71ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance2.000Time17:48.70Pace8:54.35ZoneEasy 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, Jan 07, 2024

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

Day of rest. Went to church.

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

Mon, Jan 08, 2024

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 - 2024-01-08 08:11:53
Workout Totals: Distance12.000Time1:37:20.20Pace8:06.68
12 total. Easy pace. Snow.
Leg 1: Distance8.000Time1:06:32.80Pace8:19.10ZoneEasy Miles
With Jacob.
Leg 2: Distance2.000Time15:53.10Pace7:56.55ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time14:54.30Pace7:27.15ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Tue, Jan 09, 2024

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 - 2024-01-09 09:54:07
Workout Totals: Distance10.000Time1:24:04.70Pace8:24.47
12 total. Easy pace. Snow.
Leg 1: Distance10.000Time1:24:04.70Pace8:24.47ZoneEasy Miles
Part with Jacob, part alone.

Fast Running Friend Workout - 2024-01-09 21:35:43
Workout Totals: Distance2.000Time19:52.30Pace9:56.15

Leg 1: Distance1.000Time9:26.30Pace9:26.30ZoneEasy Miles
With Mary and Bella.
Leg 2: Distance1.000Time10:26.00Pace10:26.00ZoneEasy Miles
With Leigha.

Black Crocs 2023 Miles: 12.00

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

Wed, Jan 10, 2024

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 - 2024-01-10 08:11:49
Workout Totals: Distance12.000Time1:40:46.70Pace8:23.89
12 total. Easy pace.
Leg 1: Distance10.000Time1:23:31.60Pace8:21.16ZoneEasy Miles
Part with Jacob, part alone.
Leg 2: Distance2.000Time17:15.10Pace8:37.55ZoneEasy 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, Jan 11, 2024

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 - 2024-01-11 08:09:10
Workout Totals: Distance13.000Time1:38:58.50Pace7:36.81
12 total. Snow. Easy pace.
Leg 1: Distance8.000Time1:04:01.30Pace8:00.16ZoneEasy Miles
With Jacob.
Leg 2: Distance2.000Time15:59.70Pace7:59.85ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time10:19.40Pace5:09.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:38.10Pace8:38.10ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 13.00

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

Fri, Jan 12, 2024

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 - 2024-01-12 08:16:16
Workout Totals: Distance12.000Time1:47:28.50Pace8:57.38
12 total. Another snowy day. Happy I was able to average under 9:00.
Leg 1: Distance8.000Time1:09:43.80Pace8:42.98ZoneEasy Miles
With Jacob. I think part with Stephen, William, and Matthew.
Leg 2: Distance2.000Time17:47.00Pace8:53.50ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time10:48.40Pace10:48.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time9:09.30Pace9:09.30ZoneEasy 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, Jan 13, 2024

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 - 2024-01-13 09:32:12
Workout Totals: Distance16.000Time2:14:03.50Pace8:22.72
16 total. Easy pace. Jacob did a pickup on the hill in 43 for 0.155 even though it was still somewhat slippery.
Leg 1: Distance10.000Time1:19:58.40Pace7:59.84ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.
Leg 2: Distance4.000Time34:09.70Pace8:32.42ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time11:02.00Pace11:02.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:53.40Pace8:53.40ZoneEasy 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, Jan 14, 2024

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

Day of rest. Went to church.

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

Mon, Jan 15, 2024

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 - 2024-01-15 08:41:14
Workout Totals: Distance12.000Time1:44:34.60Pace8:42.88
12 total. Easy pace.
Leg 1: Distance4.000Time33:35.70Pace8:23.93ZoneEasy Miles
I think this was with Stephen and Matthew.
Leg 2: Distance6.000Time52:37.20Pace8:46.20ZoneEasy Miles
Alone if I remember right.
Leg 3: Distance1.000Time10:06.90Pace10:06.90ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time8:14.80Pace8:14.80ZoneEasy 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, Jan 16, 2024

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 - 2024-01-16 08:48:09
Workout Totals: Distance10.000Time1:18:08.10Pace7:48.81
12 total. Easy pace.
Leg 1: Distance6.000Time47:44.60Pace7:57.43ZoneEasy Miles
I think this was with Matthew, Stephen, and William.
Leg 2: Distance4.000Time30:23.50Pace7:35.88ZoneEasy Miles
Alone.

Fast Running Friend Workout - 2024-01-16 20:00:21
Workout Totals: Distance2.000Time15:46.60Pace7:53.30

Leg 1: Distance2.000Time15:46.60Pace7:53.30ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

Wed, Jan 17, 2024

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 - 2024-01-17 08:23:31
Workout Totals: Distance12.000Time1:43:38.90Pace8:38.24
12 total. Easy pace. Lots of snow and ice.
Leg 1: Distance10.000Time1:25:09.30Pace8:30.93ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.
Leg 2: Distance1.000Time9:58.70Pace9:58.70ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time8:30.90Pace8:30.90ZoneEasy 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

Thu, Jan 18, 2024

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 - 2024-01-18 09:41:58
Workout Totals: Distance12.000Time1:38:09.10Pace8:10.76
12 total. Easy pace. Snow, ice, but somehow managed to average sub 8:00 for 10 miles in the morning.
Leg 1: Distance10.000Time1:19:55.50Pace7:59.55ZoneEasy Miles
With Jacob. Part with the younger boys.
Leg 2: Distance1.000Time9:35.30Pace9:35.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:38.30Pace8:38.30ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Fri, Jan 19, 2024

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 - 2024-01-19 08:17:49
Workout Totals: Distance12.000Time1:37:19.90Pace8:06.66
12 total. It cleared up a bit, there was a good stretch on the trail, did 1.5 pickup with Jacob down the canyon in 8:58.
Leg 1: Distance10.000Time1:19:17.20Pace7:55.72
With Jacob.
Split 1:Distance4.180Time33:37.00Pace8:02.54ZoneEasy Miles Cumilative:Distance4.180Time33:37.00Pace8:02.54
Split 2:Distance1.500Time8:58.60Pace5:59.07ZoneThreshold Miles Cumilative:Distance5.680Time42:35.60Pace7:29.93
Split 3:Distance4.320Time36:41.60Pace8:29.63ZoneEasy Miles Cumilative:Distance10.000Time1:19:17.20Pace7:55.72

Leg 2: Distance1.000Time9:39.20Pace9:39.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:23.50Pace8:23.50ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Sat, Jan 20, 2024

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 - 2024-01-20 09:27:52
Workout Totals: Distance14.000Time1:51:09.40Pace7:56.39
14 total. Did a 3 mile tempo down the canyon in 18:00.
Leg 1: Distance0.980Time8:07.20Pace8:17.14ZoneEasy Miles
Leg 2: Distance3.000Time18:00.40Pace6:00.13ZoneThreshold Miles
Leg 3: Distance10.020Time1:25:01.80Pace8:29.16ZoneEasy Miles

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

Sun, Jan 21, 2024

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

Day of rest. Went to church.

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

Mon, Jan 22, 2024

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 - 2024-01-22 08:28:27
Workout Totals: Distance12.000Time1:32:48.00Pace7:44.00
12 total. Easy pace.
Leg 1: Distance10.000Time1:14:55.20Pace7:29.52ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time10:26.10Pace10:26.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time7:26.70Pace7:26.70ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 12.00

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

Tue, Jan 23, 2024

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

Fast Running Friend Workout - 2024-01-23 09:01:54
Workout Totals: Distance12.000Time1:32:03.90Pace7:40.32
12 total. Did 2x2 miles. First in 11:58 with Matthew and William. Second alone in 12:11. Struggled today. Another cloudy day with temperatures in the area of 35F. For some reason such days make all of us about 5 seconds per mile slower. Jacob did 1.5 in 7:39, then waited for us, and ran the last 0.5 with us.
Leg 1: Distance0.980Time8:26.10Pace8:36.43ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:58.80Pace5:59.40ZoneThreshold Miles
First interval.
Leg 3: Distance1.500Time12:58.30Pace8:38.87ZoneEasy Miles
Recovery.
Leg 4: Distance2.000Time12:11.30Pace6:05.65ZoneThreshold Miles
Second interval.
Leg 5: Distance3.520Time28:16.70Pace8:02.02ZoneEasy Miles
Leg 6: Distance1.000Time10:54.40Pace10:54.40ZoneEasy Miles
With Leigha.
Leg 7: Distance1.000Time7:18.30Pace7:18.30ZoneEasy Miles
With Stephen.

White Slip Resistant Crocs Miles: 12.00

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

Wed, Jan 24, 2024

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 - 2024-01-24 08:23:59
Workout Totals: Distance12.000Time1:36:13.70Pace8:01.14
12 total. Did 1.5 pickup with Jacob in 9:01. Struggled. Again the temperature was around 35F and it was cloudy.
Leg 1: Distance10.000Time1:18:37.90Pace7:51.79
With Jacob.
Split 1:Distance4.180Time33:55.90Pace8:07.06ZoneEasy Miles Cumilative:Distance4.180Time33:55.90Pace8:07.06
Split 2:Distance1.500Time9:01.10Pace6:00.73ZoneThreshold Miles Cumilative:Distance5.680Time42:57.00Pace7:33.70
Split 3:Distance4.320Time35:40.90Pace8:15.58ZoneEasy Miles Cumilative:Distance10.000Time1:18:37.90Pace7:51.79

Leg 2: Distance2.000Time17:35.80Pace8:47.90ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Thu, Jan 25, 2024

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 - 2024-01-25 08:25:31
Workout Totals: Distance13.000Time1:46:40.30Pace8:12.33
13 total. Cold and wet.
Leg 1: Distance7.000Time56:36.10Pace8:05.16ZoneEasy Miles
With Jacob.
Leg 2: Distance4.000Time31:41.10Pace7:55.27ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time10:32.60Pace10:32.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time7:50.50Pace7:50.50ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 13.00

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

Fri, Jan 26, 2024

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 - 2024-01-26 16:35:38
Workout Totals: Distance8.000Time1:04:00.00Pace8:00.00
8 total. Taper for the 5k tomorrow.
Leg 1: Distance4.000Time31:59.10Pace7:59.77ZoneEasy Miles
With Matthew.
Leg 2: Distance1.000Time9:10.10Pace9:10.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance3.000Time22:50.80Pace7:36.93ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 8.00

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

Sat, Jan 27, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	3.11	12.11

Fast Running Friend Workout - 2024-01-27 09:35:02
Workout Totals: Distance12.107Time1:34:41.60Pace7:49.28
Salt Lake Track Club Winter Series 5K, 19:13 33rd overall, 2nd in 50-54. Kids: Jacob 17:04 10th PR William 19:36 35th Matthew 20:02 36th PR Bella 23:43 19th woman PR Stephen 23:46 63rd (Bella's pacer) Mary 25:52 31st woman Leigha 29:39 44th woman first 5 K Julia 29:40 45th woman Leigha's pacer Sarah 34:24 69th woman I was happy that I was able to run a decent time in spite of struggling in the workouts this week. Leigha gave us a pleasant surprise breaking 30:00 in her first 5 K. Other kids ran more or less where I expected them to be based on their workouts. Jacob, Matthew, and Bella got PRs.
Leg 1: Distance1.900Time15:54.10Pace8:22.16ZoneEasy Miles
Warn-up.
Leg 2: Distance4.707Time34:35.60Pace7:20.96
Race + pacing Sarah.
Split 1:Distance1.000Time5:57.80Pace5:57.80ZoneVO2 Max Miles Cumilative:Distance1.000Time5:57.80Pace5:57.80
Split 2:Distance1.000Time6:12.00Pace6:12.00ZoneVO2 Max Miles Cumilative:Distance2.000Time12:09.80Pace6:04.90
Split 3:Distance1.000Time6:26.30Pace6:26.30ZoneVO2 Max Miles Cumilative:Distance3.000Time18:36.10Pace6:12.03
Split 4:Distance0.107Time0:38.80Pace6:02.62ZoneVO2 Max Miles Cumilative:Distance3.107Time19:14.90Pace6:11.71
Split 5:Distance1.600Time15:20.70Pace9:35.44ZoneEasy Miles Cumilative:Distance4.707Time34:35.60Pace7:20.96

Leg 3: Distance0.500Time4:14.50Pace8:29.00ZoneEasy Miles
A bit more distance.
Leg 4: Distance5.000Time39:57.40Pace7:59.48ZoneEasy Miles
At home with Jacob.

White Slip Resistant Crocs Miles: 12.11

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

Sun, Jan 28, 2024

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

Day of rest. Went to church.

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

Mon, Jan 29, 2024

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 - 2024-01-29 08:22:08
Workout Totals: Distance12.000Time1:33:42.90Pace7:48.57
12 total. Easy pace. Joseph broke his arm in the MTC while arm-wrestling. We went to see him in the emergency room in the evening.
Leg 1: Distance10.000Time1:19:22.40Pace7:56.24ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance2.000Time14:20.50Pace7:10.25ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 12.00

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

Tue, Jan 30, 2024

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 - 2024-01-30 09:29:58
Workout Totals: Distance12.000Time1:33:30.10Pace7:47.51
12 total. Did 2x2 down the canyon. On the first one I was able to run 11:45. Matthew and William kicked at the end and I could not keep up with them. William ran 11:42, Matthew 11:44 (PR). Jacob ran 10:10 (I think 5:01, 5:09). Then Jacob paced me on the second interval. I did not think I would be able to run faster, I was just hoping for sub-12:00, but I toughened up and found 11:42. I was happy about that. You should always try for a higher goal even if you feel doubtful. Sometimes your doubts are not justified. When you prove your doubts wrong, it is an important victory. This is how your mind and your spirit grow one little step at a time.
Leg 1: Distance0.980Time8:14.20Pace8:24.29ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:46.40Pace5:53.20ZoneThreshold Miles
First interval with Matthew and William.
Leg 3: Distance2.500Time22:32.80Pace9:01.12ZoneEasy Miles
Recovery.
Leg 4: Distance2.000Time11:42.70Pace5:51.35ZoneEasy Miles
Second interval, paced by Jacob.
Leg 5: Distance2.520Time21:47.80Pace8:38.97ZoneEasy Miles
Distance/cool-down.
Leg 6: Distance2.000Time17:26.20Pace8:43.10ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Wed, Jan 31, 2024

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 - 2024-01-31 08:20:37
Workout Totals: Distance12.000Time1:37:27.10Pace8:07.26
12 total, easy pace.
Leg 1: Distance10.000Time1:18:58.00Pace7:53.80ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time10:26.70Pace10:26.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:02.40Pace8:02.40ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Thu, Feb 01, 2024

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 - 2024-02-01 09:15:15
Workout Totals: Distance12.370Time1:42:22.00Pace8:16.52
12+ total. Did a 3000 time trial with Stephen. He ran 13:32, but that involved 3 laps in the middle at only a few seconds faster than 2:00 per lap average as he was having a panic attack.
Leg 1: Distance1.050Time8:35.20Pace8:10.67ZoneEasy Miles
Warm-up with Stephen and Matthew.
Leg 2: Distance1.860Time13:32.60Pace7:16.88ZoneEasy Miles
Stephen's 3000 time trial.
Leg 3: Distance2.460Time21:33.70Pace8:45.89ZoneEasy Miles
To the house with Stephen and Matthew.
Leg 4: Distance5.000Time39:29.20Pace7:53.84ZoneEasy Miles
Alone.
Leg 5: Distance1.000Time11:13.60Pace11:13.60ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 6: Distance1.000Time7:57.70Pace7:57.70ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.37

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

Fri, Feb 02, 2024

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 - 2024-02-02 09:17:58
Workout Totals: Distance12.000Time1:38:42.00Pace8:13.50
12 total. Easy pace.
Leg 1: Distance5.000Time39:58.70Pace7:59.74ZoneEasy Miles
With Matthew.
Leg 2: Distance5.000Time39:49.30Pace7:57.86ZoneEasy Miles
I think I ran this alone.
Leg 3: Distance1.000Time8:38.70Pace8:38.70ZoneEasy Miles
With Mary and Bella.
Leg 4: Distance1.000Time10:15.30Pace10:15.30ZoneEasy Miles
With Mary, Bella, and Leigha.

White Slip Resistant Crocs Miles: 12.00

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

Sat, Feb 03, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	3.00	0.00	15.00

Fast Running Friend Workout - 2024-02-03 09:37:10
Workout Totals: Distance15.000Time2:04:12.00Pace8:16.80
In St. George. 16 total. Did 2x2 workout. For some reason it was a slow day for everyone. I did 12:27 with Matthew on the first one, Stephen ran the first mile with us in 6:19. Jacob did this interval in 10:48. On the second interval Jacob paced me to 12:17. Benjamin did a 3 mile interval in 15:03 in Texas. That is an improvement for him. He started going to bed earlier and saw the results.
Leg 1: Distance1.000Time9:40.20Pace9:40.20ZoneEasy Miles
With Leigha, and the rest of the kids.
Leg 2: Distance1.000Time8:46.90Pace8:46.90ZoneEasy Miles
Same group without Leigha.
Leg 3: Distance2.000Time17:45.00Pace8:52.50ZoneEasy Miles
Down to Jacob, Stephen, and Matthew.
Leg 4: Distance2.000Time12:27.00Pace6:13.50ZoneThreshold Miles
Interval with Matthew.
Leg 5: Distance3.000Time25:09.10Pace8:23.03ZoneEasy Miles
Recovery/distance with Jacob.
Leg 6: Distance1.000Time12:17.70Pace12:17.70ZoneThreshold Miles
Jacob paced me.
Leg 7: Distance5.000Time38:06.10Pace7:37.22ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 15.00

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

Sun, Feb 04, 2024

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, Feb 05, 2024

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 - 2024-02-05 18:17:15
Workout Totals: Distance12.000Time1:38:34.20Pace8:12.85
12 total. Easy pace.
Leg 1: Distance4.000Time32:18.00Pace8:04.50ZoneEasy Miles
With Jacob, Matthew, and do not remember if we had anybody else.
Leg 2: Distance4.000Time31:41.60Pace7:55.40ZoneEasy Miles
With Jacob.
Leg 3: Distance2.000Time15:36.60Pace7:48.30ZoneEasy Miles
Alone.
Leg 4: Distance1.000Time10:24.80Pace10:24.80ZoneEasy Miles
With Mary, Bella, Julia, and Leigha.
Leg 5: Distance1.000Time8:33.20Pace8:33.20ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Tue, Feb 06, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.78	0.00	4.00	0.00	12.78

Fast Running Friend Workout - 2024-02-06 20:18:41
Workout Totals: Distance12.780Time1:39:54.10Pace7:49.02
12+ total. Did 2x2 workout down the canyon. First interval was with Matthew. I did it in 11:54. He was about 1 second behind. On the second interval I dug deeper and found 11:47 even though I was running alone. Jacob ran 10:09 (4:54, 5:15). I was happy that he was not afraid to start fast, but we need to work on being strong in the second mile.
Leg 1: Distance0.980Time7:47.00Pace7:56.53ZoneEasy Miles
Warm-up
Leg 2: Distance2.000Time11:54.00Pace5:57.00ZoneThreshold Miles
First interval
Leg 3: Distance2.000Time17:30.00Pace8:45.00ZoneEasy Miles
Recovery.
Leg 4: Distance2.000Time11:47.00Pace5:53.50ZoneThreshold Miles
Second interval.
Leg 5: Distance3.800Time31:00.00Pace8:09.47ZoneEasy Miles
Distance/cool-down.
Leg 6: Distance1.000Time10:54.10Pace10:54.10ZoneEasy Miles
With Leigha.
Leg 7: Distance1.000Time9:02.00Pace9:02.00ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.78

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

Wed, Feb 07, 2024

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 - 2024-02-07 17:27:11
Workout Totals: Distance12.000Time1:47:52.30Pace8:59.36
12 total. Easy pace. Snow/slush, had a hard time going much faster than 9:00. Benjamin did 4x800 on the road in Texas - 2:16,2:17,2:16,2:12. The speed is there, need to figure out leg cramps.
Leg 1: Distance5.000Time44:57.00Pace8:59.40ZoneEasy Miles
With Matthew.
Leg 2: Distance5.000Time44:38.10Pace8:55.62ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:55.20Pace9:55.20ZoneEasy Miles
With Mary, Bella, Stephen, and Leigha.
Leg 4: Distance1.000Time8:22.00Pace8:22.00ZoneEasy Miles
With Mary, Bella, and Stephen.

White Slip Resistant Crocs Miles: 12.00

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

Thu, Feb 08, 2024

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 - 2024-02-08 08:10:43
Workout Totals: Distance12.000Time1:37:50.10Pace8:09.17
12 total. Easy pace.
Leg 1: Distance8.000Time1:03:23.60Pace7:55.45ZoneEasy Miles
With Jacob.
Leg 2: Distance2.000Time16:34.10Pace8:17.05ZoneEasy Miles
Part with Stephen and Matthew, part alone.
Leg 3: Distance1.000Time9:53.20Pace9:53.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time7:59.20Pace7:59.20ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Fri, Feb 09, 2024

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 - 2024-02-09 08:51:16
Workout Totals: Distance8.000Time1:07:27.10Pace8:25.89
8 total. Easy pace. Tapering for the 10 K tomorrow.
Leg 1: Distance6.000Time47:25.90Pace7:54.32ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time11:35.30Pace11:35.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:25.90Pace8:25.90ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 8.00

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

Sat, Feb 10, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.55	0.00	0.00	7.00	14.55

Fast Running Friend Workout - 2024-02-10 09:35:28
Workout Totals: Distance14.550Time1:44:22.50Pace7:10.41
SLC Track Club Winter Series 10 K, 39:18, 21st overall, 1st in 50-54. Kids: Jacob 35:25, 8th, PR William 42:17, 30th Matthew 42:39, 31st Stephen 46:10, 40th Jacob had a good race. William was out of shape due to his laziness in training lately. Not sure what happened to Matthew, he should have been faster. Stephen ran much better than he did in the 5 K and in his 3000 time trial, but still had issues. When Jacob and I found him he was wobbling. Something funny is happening with his brain, all of a sudden he has episodes when he starts wobbling from side to side but it comes and goes.
Leg 1: Distance2.100Time17:40.90Pace8:25.19ZoneEasy Miles
Warm-up.
Leg 2: Distance7.850Time46:13.60Pace5:53.32
Race + running back to Stephen.
Split 1:Distance1.000Time6:09.80Pace6:09.80ZoneVO2 Max Miles Cumilative:Distance1.000Time6:09.80Pace6:09.80
Split 2:Distance1.000Time6:19.50Pace6:19.50ZoneVO2 Max Miles Cumilative:Distance2.000Time12:29.30Pace6:14.65
Split 3:Distance1.000Time6:19.60Pace6:19.60ZoneVO2 Max Miles Cumilative:Distance3.000Time18:48.90Pace6:16.30
Split 4:Distance1.000Time6:20.30Pace6:20.30ZoneVO2 Max Miles Cumilative:Distance4.000Time25:09.20Pace6:17.30
Split 5:Distance1.000Time6:23.40Pace6:23.40ZoneVO2 Max Miles Cumilative:Distance5.000Time31:32.60Pace6:18.52
Split 6:Distance1.000Time6:29.90Pace6:29.90ZoneVO2 Max Miles Cumilative:Distance6.000Time38:02.50Pace6:20.42
Split 7:Distance1.000Time1:16.40Pace1:16.40ZoneVO2 Max Miles Cumilative:Distance7.000Time39:18.90Pace5:36.99
Split 8:Distance0.850Time6:54.70Pace8:07.88ZoneEasy Miles Cumilative:Distance7.850Time46:13.60Pace5:53.32

Leg 3: Distance2.600Time23:34.60Pace9:04.08ZoneEasy Miles
More distance.
Leg 4: Distance2.000Time16:53.40Pace8:26.70ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 14.55

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

Sun, Feb 11, 2024

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, Feb 12, 2024

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 - 2024-02-12 09:41:04
Workout Totals: Distance12.000Time1:37:09.20Pace8:05.77
12 total. Easy pace.
Leg 1: Distance4.000Time31:51.80Pace7:57.95ZoneEasy Miles
With Stephen and Matthew, if I remember right.
Leg 2: Distance6.000Time46:18.40Pace7:43.07ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time18:59.00Pace9:29.50ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Tue, Feb 13, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	4.00	0.00	12.50

Fast Running Friend Workout - 2024-02-13 09:27:53
Workout Totals: Distance12.500Time1:37:33.20Pace7:48.26
12.5 total. Did 2x2 down the canyon, first with Matthew in 11:53, second in 11:39 - Jacob pulled me for the first 1.5 then he had to turn around and get the car so he could get to the devotional in time. Jacob did 1.25 in 6:17, 0.25 recovery, then 1.5 in 7:54.
Leg 1: Distance0.980Time8:20.90Pace8:31.12ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:53.60Pace5:56.80ZoneThreshold Miles
First interval with Matthew.
Leg 3: Distance2.500Time22:00.00Pace8:48.00ZoneEasy Miles
Recovery with Jacob.
Leg 4: Distance2.000Time11:39.60Pace5:49.80ZoneThreshold Miles
Second interval, first 1.5 with Jacob.
Leg 5: Distance3.020Time24:59.20Pace8:16.42ZoneEasy Miles
Cool-down/distance.
Leg 6: Distance1.000Time10:48.70Pace10:48.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 7: Distance1.000Time7:51.20Pace7:51.20ZoneEasy Miles
With Mary and Bella - I think.

White Slip Resistant Crocs Miles: 12.50

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

Wed, Feb 14, 2024

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 - 2024-02-14 10:22:28
Workout Totals: Distance12.000Time1:33:03.50Pace7:45.29
12 total. Easy pace.
Leg 1: Distance10.000Time1:14:57.40Pace7:29.74ZoneEasy Miles
Part with Jacob, part alone.
Leg 2: Distance1.000Time10:11.50Pace10:11.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time7:54.60Pace7:54.60ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Thu, Feb 15, 2024

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 - 2024-02-15 14:50:15
Workout Totals: Distance12.000Time1:37:30.70Pace8:07.56
12 total. Easy pace.
Leg 1: Distance5.000Time39:45.60Pace7:57.12ZoneEasy Miles
With Stephen and Matthew. Do not remember if we had William or Joseph.
Leg 2: Distance5.000Time39:06.80Pace7:49.36ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:40.90Pace9:40.90ZoneEasy Miles
With Leigha, Mary, Bella, and Oliver.
Leg 4: Distance1.000Time8:57.40Pace8:57.40ZoneEasy Miles
With Mary, Bella, and Oliver.

White Slip Resistant Crocs Miles: 12.00

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

Fri, Feb 16, 2024

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 - 2024-02-16 08:23:00
Workout Totals: Distance12.000Time1:37:21.10Pace8:06.76
12 total. Easy pace.
Leg 1: Distance10.000Time1:19:12.00Pace7:55.20ZoneEasy Miles
I think I ran all of this alone.
Leg 2: Distance1.000Time10:21.80Pace10:21.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time7:47.30Pace7:47.30ZoneEasy Miles
With Bella.

White Slip Resistant Crocs Miles: 12.00

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

Sat, Feb 17, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	3.00	0.00	15.04

Fast Running Friend Workout - 2024-02-17 09:38:04
Workout Totals: Distance11.040Time1:24:11.10Pace7:37.53
15 total. Did a 3 mile tempo run down the canyon with Matthew in 18:08. Jacob ran 15:52.
Leg 1: Distance0.980Time8:30.80Pace8:41.22ZoneEasy Miles
Warm-up
Leg 2: Distance3.000Time18:08.90Pace6:02.97ZoneThreshold Miles
Tempo run with Matthew.
Leg 3: Distance2.060Time18:13.70Pace8:50.92ZoneEasy Miles
To the house with Jacob and Matthew.
Leg 4: Distance5.000Time39:17.70Pace7:51.54ZoneEasy Miles
Part with Jacob, part alone.

Fast Running Friend Workout - 2024-02-17 22:25:54
Workout Totals: Distance4.000Time30:46.50Pace7:41.62

Leg 1: Distance4.000Time30:46.50Pace7:41.62ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 15.04

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

Sun, Feb 18, 2024

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, Feb 19, 2024

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 - 2024-02-19 10:07:05
Workout Totals: Distance12.000Time1:31:32.70Pace7:37.72
12 total. Easy pace.
Leg 1: Distance5.000Time37:33.60Pace7:30.72ZoneEasy Miles
With Joseph, Matthew, and Jacob.
Leg 2: Distance5.000Time36:49.70Pace7:21.94ZoneEasy Miles
With Jacob.
Leg 3: Distance1.000Time9:42.10Pace9:42.10ZoneEasy Miles
With Julia, Mary, and Bella.
Leg 4: Distance1.000Time7:27.30Pace7:27.30ZoneEasy Miles
With Julia.

White Slip Resistant Crocs Miles: 12.00

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

Tue, Feb 20, 2024

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 - 2024-02-20 09:09:52
Workout Totals: Distance10.000Time1:18:09.80Pace7:48.98
10 total. Easy pace. Was feeling tired at night, so did not add the extra 2 miles just in case to be sure I did not get sick.
Leg 1: Distance10.000Time1:18:09.80Pace7:48.98ZoneEasy Miles
Part with Jacob, part alone.

White Slip Resistant Crocs Miles: 10.00

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

Wed, Feb 21, 2024

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

Fast Running Friend Workout - 2024-02-21 10:01:15
Workout Totals: Distance12.000Time1:36:54.60Pace8:04.55
12 total. Did a pickup for 0.75 in 4:27 down the canyon. Jacob did a 2 mile tempo in 10:52 down the canyon as well.
Leg 1: Distance5.000Time38:53.00Pace7:46.60ZoneEasy Miles
With Joseph.
Leg 2: Distance5.000Time38:52.20Pace7:46.44
Alone.
Split 1:Distance4.125Time33:16.80Pace8:04.07ZoneEasy Miles Cumilative:Distance4.125Time33:16.80Pace8:04.07
Split 2:Distance0.750Time4:27.50Pace5:56.67ZoneThreshold Miles Cumilative:Distance4.875Time37:44.30Pace7:44.47
Split 3:Distance0.125Time1:07.90Pace9:03.20ZoneEasy Miles Cumilative:Distance5.000Time38:52.20Pace7:46.44

Leg 3: Distance1.000Time10:17.10Pace10:17.10ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4: Distance1.000Time8:52.30Pace8:52.30ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Thu, Feb 22, 2024

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 - 2024-02-22 16:02:13
Workout Totals: Distance12.000Time1:32:04.10Pace7:40.34
12 total. Easy pace. Bella ran a mile PR on the little girl course - her time was 7:10, splits 1:47, 1:47, 1:49, 1:47.
Leg 1: Distance10.000Time1:14:57.00Pace7:29.70ZoneEasy Miles
Part with Jacob, part alone.
Leg 2: Distance1.000Time9:56.60Pace9:56.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time7:10.50Pace7:10.50ZoneEasy Miles
With Bella.

White Slip Resistant Crocs Miles: 12.00

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

Fri, Feb 23, 2024

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 - 2024-02-23 08:34:27
Workout Totals: Distance8.000Time1:02:50.60Pace7:51.32
8 total. Mini-taper for tomorrow.
Leg 1: Distance6.000Time45:19.00Pace7:33.17ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time9:39.60Pace9:39.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time7:52.00Pace7:52.00ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 8.00

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

Sat, Feb 24, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	0.00	11.42	0.00	15.52

Fast Running Friend Workout - 2024-02-24 08:33:04
Workout Totals: Distance15.521Time1:55:13.40Pace7:25.42
SLC Track Club Winter Series 15 K, 1:00:17, 20th overall, 1st in 50-54 Kids: Jacob 55:49, 11th Matthew 1:06:02, 30th Stephen 1:17:52, 59th It was a strange race. I ran the first 5K in about 19:12, which is a second faster than what I raced the 5 K in, then made to the 10K at around 39:29, which is only 11 seconds slower than what I raced the 10K in. And then I ran the last 5K in 20:48! However, this was not a go out hard and die race. Most of it was the wind. Though it did not feel super windy, the numbers suggest it was a big factor. Mile 4 was 6:22, then there was a turnaround in the middle of mile 5 which I ran in 6:31, and then I ran the next two miles in 6:40 each, followed by 6:43 and 6:45. The go hard and die scenario would have had a steady drop in pace every mile. So maybe there was a bit of that after 7 miles. Jacob ran the race slower relative to his competition in the 5K and the 10K. That may have something to do with the lack of mileage in combination with his natural lack of aerobic development. Not sure what to think of Matthew's race. Maybe not too bad for the wind and his young age. Stephen at least made it through the distance, which I am happy about, and even had some kind of a kick at the end. Benjamin did a 3 mile tempo in 15:14 if I remember right, with the first 2 miles under 10:00 and then a 5:20 at the end due to a spasm.
Leg 1: Distance2.100Time18:32.20Pace8:49.62ZoneEasy Miles
Warm-up.
Leg 2: Distance11.421Time1:17:55.40Pace6:49.37
The race + pacing Stephen.
Split 1:Distance1.000Time6:02.20Pace6:02.20ZoneThreshold Miles Cumilative:Distance1.000Time6:02.20Pace6:02.20
Split 2:Distance1.000Time6:10.10Pace6:10.10ZoneThreshold Miles Cumilative:Distance2.000Time12:12.30Pace6:06.15
Split 3:Distance1.000Time6:18.80Pace6:18.80ZoneThreshold Miles Cumilative:Distance3.000Time18:31.10Pace6:10.37
Split 4:Distance1.000Time6:22.10Pace6:22.10ZoneThreshold Miles Cumilative:Distance4.000Time24:53.20Pace6:13.30
Split 5:Distance1.000Time6:31.00Pace6:31.00ZoneThreshold Miles Cumilative:Distance5.000Time31:24.20Pace6:16.84
Split 6:Distance1.000Time6:40.50Pace6:40.50ZoneThreshold Miles Cumilative:Distance6.000Time38:04.70Pace6:20.78
Split 7:Distance1.000Time6:40.90Pace6:40.90ZoneThreshold Miles Cumilative:Distance7.000Time44:45.60Pace6:23.66
Split 8:Distance1.000Time6:43.50Pace6:43.50ZoneThreshold Miles Cumilative:Distance8.000Time51:29.10Pace6:26.14
Split 9:Distance1.000Time6:45.10Pace6:45.10ZoneThreshold Miles Cumilative:Distance9.000Time58:14.20Pace6:28.24
Split 10:Distance0.321Time2:04.80Pace6:28.79ZoneThreshold Miles Cumilative:Distance9.321Time1:00:19.00Pace6:28.26
Split 11:Distance2.100Time17:36.40Pace8:23.05ZoneThreshold Miles Cumilative:Distance11.421Time1:17:55.40Pace6:49.37

Leg 3: Distance1.000Time10:11.40Pace10:11.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:34.40Pace8:34.40ZoneEasy Miles
With Mary and Bella.
Leg 5: Distance0.000Time0:00.00Pace0:00.00
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00

White Slip Resistant Crocs Miles: 15.52

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

Sun, Feb 25, 2024

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, Feb 26, 2024

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 - 2024-02-26 09:10:25
Workout Totals: Distance12.000Time1:33:34.50Pace7:47.88
12 total. Easy pace. Though 7:30 for me now is not as easy as it used to be.
Leg 1: Distance8.000Time59:49.40Pace7:28.68ZoneEasy Miles
With Jacob.
Leg 2: Distance2.000Time14:59.60Pace7:29.80ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time10:10.80Pace10:10.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:34.70Pace8:34.70ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Tue, Feb 27, 2024

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 - 2024-02-27 11:35:56
Workout Totals: Distance12.000Time1:34:11.90Pace7:50.99

Leg 1: Distance10.000Time1:14:58.00Pace7:29.80ZoneEasy Miles
Part with Jacob, part alone. Or maybe I ran this all alone, not sure.
Leg 2: Distance1.000Time10:25.60Pace10:25.60ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance1.000Time8:48.30Pace8:48.30ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Wed, Feb 28, 2024

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 - 2024-02-28 08:22:56
Workout Totals: Distance12.000Time1:33:59.40Pace7:49.95
12 total, easy pace.
Leg 1: Distance10.000Time1:15:46.60Pace7:34.66ZoneEasy Miles
Part with Jacob, part alone.
Leg 2: Distance1.000Time9:51.60Pace9:51.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:21.20Pace8:21.20ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Thu, Feb 29, 2024

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 - 2024-02-29 08:59:52
Workout Totals: Distance12.000Time1:37:43.10Pace8:08.59

Leg 1: Distance6.000Time46:44.90Pace7:47.48ZoneEasy Miles
With Joseph.
Leg 2: Distance4.000Time31:57.10Pace7:59.27ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time10:30.90Pace10:30.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:30.20Pace8:30.20ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Fri, Mar 01, 2024

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 - 2024-03-01 08:14:27
Workout Totals: Distance12.000Time1:33:45.20Pace7:48.77
12 total. Easy pace.
Leg 1: Distance10.000Time1:15:17.10Pace7:31.71ZoneEasy Miles
Part with Jacob, part alone.
Leg 2: Distance1.000Time10:27.60Pace10:27.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:00.50Pace8:00.50ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Sat, Mar 02, 2024

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

Fast Running Friend Workout - 2024-03-02 10:04:15
Workout Totals: Distance13.000Time1:45:22.50Pace8:06.35
Very windy today. Tried to think of a good workout under the conditions. Did 12x0.25 with 0.25 recovery alternating directions up and down in the canyon. Matthew did the first 8 with me. Jacob did 12 at his pace. The pace varied depending on the wind and the direction between 81 and 91 for us, and 67 and 80 for Jacob. William and Joseph did a couple, but then decided not to do more.
Leg 1: Distance1.480Time12:17.40Pace8:18.24ZoneEasy Miles
Warm-up.
Leg 2: Distance5.750Time47:15.80Pace8:13.18
Workout.
Split 1:Distance0.250Time1:28.00Pace5:52.00ZoneVO2 Max Miles Cumilative:Distance0.250Time1:28.00Pace5:52.00
Split 2:Distance0.250Time2:40.10Pace10:40.40ZoneEasy Miles Cumilative:Distance0.500Time4:08.10Pace8:16.20
Split 3:Distance0.250Time1:26.10Pace5:44.40ZoneVO2 Max Miles Cumilative:Distance0.750Time5:34.20Pace7:25.60
Split 4:Distance0.250Time2:35.60Pace10:22.40ZoneEasy Miles Cumilative:Distance1.000Time8:09.80Pace8:09.80
Split 5:Distance0.250Time1:30.00Pace6:00.00ZoneVO2 Max Miles Cumilative:Distance1.250Time9:39.80Pace7:43.84
Split 6:Distance0.250Time2:50.60Pace11:22.40ZoneEasy Miles Cumilative:Distance1.500Time12:30.40Pace8:20.27
Split 7:Distance0.250Time1:28.70Pace5:54.80ZoneVO2 Max Miles Cumilative:Distance1.750Time13:59.10Pace7:59.49
Split 8:Distance0.250Time2:49.20Pace11:16.80ZoneEasy Miles Cumilative:Distance2.000Time16:48.30Pace8:24.15
Split 9:Distance0.250Time1:31.30Pace6:05.20ZoneVO2 Max Miles Cumilative:Distance2.250Time18:19.60Pace8:08.71
Split 10:Distance0.250Time2:38.80Pace10:35.20ZoneEasy Miles Cumilative:Distance2.500Time20:58.40Pace8:23.36
Split 11:Distance0.250Time1:21.20Pace5:24.80ZoneVO2 Max Miles Cumilative:Distance2.750Time22:19.60Pace8:07.13
Split 12:Distance0.250Time2:46.80Pace11:07.20ZoneEasy Miles Cumilative:Distance3.000Time25:06.40Pace8:22.13
Split 13:Distance0.250Time1:27.40Pace5:49.60ZoneVO2 Max Miles Cumilative:Distance3.250Time26:33.80Pace8:10.40
Split 14:Distance0.250Time2:52.50Pace11:30.00ZoneEasy Miles Cumilative:Distance3.500Time29:26.30Pace8:24.66
Split 15:Distance0.250Time1:27.80Pace5:51.20ZoneVO2 Max Miles Cumilative:Distance3.750Time30:54.10Pace8:14.43
Split 16:Distance0.250Time2:55.80Pace11:43.20ZoneEasy Miles Cumilative:Distance4.000Time33:49.90Pace8:27.47
Split 17:Distance0.250Time1:27.30Pace5:49.20ZoneVO2 Max Miles Cumilative:Distance4.250Time35:17.20Pace8:18.16
Split 18:Distance0.250Time2:24.60Pace9:38.40ZoneEasy Miles Cumilative:Distance4.500Time37:41.80Pace8:22.62
Split 19:Distance0.250Time1:28.30Pace5:53.20ZoneVO2 Max Miles Cumilative:Distance4.750Time39:10.10Pace8:14.76
Split 20:Distance0.250Time2:24.60Pace9:38.40ZoneEasy Miles Cumilative:Distance5.000Time41:34.70Pace8:18.94
Split 21:Distance0.250Time1:28.80Pace5:55.20ZoneVO2 Max Miles Cumilative:Distance5.250Time43:03.50Pace8:12.10
Split 22:Distance0.250Time2:45.40Pace11:01.60ZoneEasy Miles Cumilative:Distance5.500Time45:48.90Pace8:19.80
Split 23:Distance0.250Time1:26.90Pace5:47.60ZoneVO2 Max Miles Cumilative:Distance5.750Time47:15.80Pace8:13.18

Leg 3: Distance1.770Time14:47.50Pace8:21.41ZoneEasy Miles
Cool-down.
Leg 4: Distance4.000Time31:01.80Pace7:45.45ZoneEasy Miles
More distance.

White Slip Resistant Crocs Miles: 13.00

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

Sun, Mar 03, 2024

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, Mar 04, 2024

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 - 2024-03-04 09:21:43
Workout Totals: Distance12.000Time1:41:01.30Pace8:25.11
12 total. Easy pace. Got some snow.
Leg 1: Distance6.000Time50:38.60Pace8:26.43ZoneEasy Miles
With Joseph.
Leg 2: Distance4.000Time31:44.40Pace7:56.10ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time10:26.50Pace10:26.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:11.80Pace8:11.80ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Tue, Mar 05, 2024

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 - 2024-03-05 09:00:28
Workout Totals: Distance12.000Time1:40:54.30Pace8:24.52
12 total. Easy pace. Snow.
Leg 1: Distance5.000Time43:22.70Pace8:40.54ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance5.000Time39:59.20Pace7:59.84ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time17:32.40Pace8:46.20ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Wed, Mar 06, 2024

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 - 2024-03-06 17:26:41
Workout Totals: Distance12.000Time1:37:20.80Pace8:06.73
12 total. Easy pace.
Leg 1: Distance2.000Time15:47.10Pace7:53.55ZoneEasy Miles
With William.
Leg 2: Distance1.000Time9:49.60Pace9:49.60ZoneEasy Miles
With Mary, Bella, Leigha, and maybe others.
Leg 3: Distance1.000Time8:42.20Pace8:42.20ZoneEasy Miles
With Mary and Bella, and maybe others.
Leg 4: Distance8.000Time1:03:01.90Pace7:52.74ZoneEasy Miles
I think this was part with Jacob and part alone.

White Slip Resistant Crocs Miles: 12.00

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

Thu, Mar 07, 2024

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 - 2024-03-07 17:49:04
Workout Totals: Distance12.000Time1:36:01.80Pace8:00.15
12 total. Easy pace, mostly.
Leg 1: Distance1.000Time10:31.60Pace10:31.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2: Distance1.000Time8:58.70Pace8:58.70ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance5.000Time39:21.70Pace7:52.34ZoneEasy Miles
With Stephen and Matthew, I think.
Leg 4: Distance5.000Time37:09.80Pace7:25.96
Alone.
Split 1:Distance4.845Time36:13.00Pace7:28.50ZoneEasy Miles Cumilative:Distance4.845Time36:13.00Pace7:28.50
Split 2:Distance0.155Time0:56.80Pace6:06.45ZoneVO2 Max Miles Cumilative:Distance5.000Time37:09.80Pace7:25.96

White Slip Resistant Crocs Miles: 12.00

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

Fri, Mar 08, 2024

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 - 2024-03-08 15:48:27
Workout Totals: Distance12.000Time1:37:41.40Pace8:08.45
12 total. Easy pace.
Leg 1: Distance5.000Time39:30.20Pace7:54.04ZoneEasy Miles
Do not remember who this was with.
Leg 2: Distance5.000Time40:32.40Pace8:06.48ZoneEasy Miles
With Stephen, William, and Matthew.
Leg 3: Distance1.000Time9:10.40Pace9:10.40ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4: Distance1.000Time8:28.40Pace8:28.40ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

Sat, Mar 09, 2024

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 - 2024-03-09 07:03:33
Workout Totals: Distance16.000Time2:06:56.50Pace7:56.03
16 total. Did a 3 mile tempo with Matthew in 18:41. William ran ahead at the end and got 18:35. Jacob did 16:10.
Leg 1: Distance1.000Time7:56.30Pace7:56.30ZoneEasy Miles
With Jacob.
Leg 2: Distance0.980Time8:32.70Pace8:43.16ZoneEasy Miles
Warm-up with the kids.
Leg 3: Distance3.000Time18:41.80Pace6:13.93ZoneThreshold Miles
Tempo run with Matthew.
Leg 4: Distance4.020Time33:42.20Pace8:23.03ZoneEasy Miles
With Jacob.
Leg 5: Distance5.000Time39:43.90Pace7:56.78ZoneEasy Miles
Alone.
Leg 6: Distance1.000Time9:47.10Pace9:47.10ZoneEasy Miles
With Leigha.
Leg 7: Distance1.000Time8:32.50Pace8:32.50ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 16.00

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

Sun, Mar 10, 2024

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, Mar 11, 2024

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 - 2024-03-11 17:06:53
Workout Totals: Distance10.000Time1:22:39.50Pace8:15.95
10 total due to a busy day and the lack of sleep. Easy pace.
Leg 1: Distance8.000Time1:02:53.40Pace7:51.68ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time10:22.50Pace10:22.50ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance1.000Time9:23.60Pace9:23.60ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 10.00

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

Tue, Mar 12, 2024

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 - 2024-03-12 18:32:25
Workout Totals: Distance10.000Time1:22:29.90Pace8:14.99
10 total. Easy pace. Busy day, only 10.
Leg 1: Distance8.000Time1:02:58.80Pace7:52.35ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time9:55.70Pace9:55.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time9:35.40Pace9:35.40ZoneEasy Miles
With Mary and Bella, I think.

White Slip Resistant Crocs Miles: 10.00

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

Wed, Mar 13, 2024

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 - 2024-03-13 15:58:14
Workout Totals: Distance12.000Time1:37:19.20Pace8:06.60
12 total. Easy pace. Bella repeated her mile record of 7:10 on the little girl course.
Leg 1: Distance5.000Time40:50.30Pace8:10.06ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2: Distance5.000Time38:51.90Pace7:46.38ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time10:26.50Pace10:26.50ZoneEasy Miles
With Mary, Bella, Stephen, and Leigha.
Leg 4: Distance1.000Time7:10.50Pace7:10.50ZoneEasy Miles
With Bella and Stephen.

White Slip Resistant Crocs Miles: 12.00

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

Thu, Mar 14, 2024

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 - 2024-03-14 12:46:18
Workout Totals: Distance10.000Time1:20:05.70Pace8:00.57
Busy day, only 10 total. Did a tempo run with William, 2 miles in 12:08 down the canyon. Had some headwind.
Leg 1: Distance0.980Time8:28.20Pace8:38.57ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:08.60Pace6:04.30ZoneThreshold Miles
Tempo run.
Leg 3: Distance5.020Time40:03.60Pace7:58.80ZoneEasy Miles
Cool-down.
Leg 4: Distance1.000Time10:31.60Pace10:31.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.000Time8:53.70Pace8:53.70ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 10.00

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

Fri, Mar 15, 2024

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 - 2024-03-15 17:05:00
Workout Totals: Distance12.000Time1:36:52.00Pace8:04.33
12 total. Easy pace.
Leg 1: Distance1.000Time8:21.70Pace8:21.70ZoneEasy Miles
With Mary and Bella.
Leg 2: Distance1.000Time9:49.50Pace9:49.50ZoneEasy Miles
With Mary Bella, and Leigha.
Leg 3: Distance10.000Time1:18:40.80Pace7:52.08ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 12.00

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

Sat, Mar 16, 2024

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 - 2024-03-16 10:10:03
Workout Totals: Distance12.000Time1:34:26.50Pace7:52.21
12 total. Did a 2 mile tempo with William and Matthew. They dropped me with about half a mile to go. I ran 11:37, Matthew got 11:31 (course PR), William 11:29. Jacob had a breakthrough and ran a course PR of 9:58. I was very happy with that. Busy day, so a shorter run today. I have had a lot of things happening lately of high importance, so I have cut my mileage a bit to be able to fit everything in.
Leg 1: Distance0.980Time8:20.60Pace8:30.82ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:37.90Pace5:48.95ZoneEasy Miles
Tempo run.
Leg 3: Distance3.020Time26:22.80Pace8:44.11ZoneEasy Miles
Cool-down.
Leg 4: Distance6.000Time48:05.20Pace8:00.87ZoneEasy Miles
More distance.

White Slip Resistant Crocs Miles: 12.00

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

Sun, Mar 17, 2024

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, Mar 18, 2024

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 - 2024-03-18 17:38:57
Workout Totals: Distance10.000Time1:19:58.20Pace7:59.82
Busy day, 10 total.
Leg 1: Distance1.000Time9:45.60Pace9:45.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2: Distance1.000Time9:05.80Pace9:05.80ZoneEasy Miles
With Mary.
Leg 3: Distance3.000Time23:20.90Pace7:46.97ZoneEasy Miles
With Matthew if I remember right.
Leg 4: Distance5.000Time37:45.90Pace7:33.18ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 10.00

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

Tue, Mar 19, 2024

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 - 2024-03-19 11:30:38
Workout Totals: Distance12.060Time1:38:42.30Pace8:11.07
12 total. Stephen, William, and Matthew did a mile time trial on the track today. Jacob paced Matthew, I sort of paced Stephen, more like I just ran with him. Matthew ran 5:35.8 pacing it evenly with each lap in 83, a 13 second PR. I was very happy about that. Stephen also ran a PR breaking 6:00 for the first time. We opened in 83 with Matthew and Jacob, that was hard but I felt I could keep it for at least another lap, but then Stephen slowed down to 89,91,89, which made it easier for me. I was happy about Stephen's run as well. I was also happy that I was still able to keep up and it felt somewhat easy. William argued that he wanted to try to break 5:20, I told him to just run with Matthew and kick, but he was not happy about it. In the end he could not even keep up with Matthew and finished just barely ahead of myself and Stephen in 5:53.
Leg 1: Distance1.000Time7:51.20Pace7:51.20ZoneEasy Miles
Alone.
Leg 2: Distance1.560Time13:16.60Pace8:30.64ZoneEasy Miles
Warm-up with the kids.
Leg 3: Distance1.000Time5:54.20Pace5:54.20ZoneVO2 Max Miles
The mile.
Leg 4: Distance6.500Time53:49.90Pace8:16.91ZoneEasy Miles
Distance, part with the kids, part alone if I remember right.
Leg 5: Distance1.000Time9:52.50Pace9:52.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 6: Distance1.000Time7:57.90Pace7:57.90ZoneEasy Miles
With Bella.

White Slip Resistant Crocs Miles: 12.06

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

Wed, Mar 20, 2024

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 - 2024-03-20 10:12:04
Workout Totals: Distance12.000Time1:36:45.50Pace8:03.79
12 total. Mary did 3 miles.
Leg 1: Distance3.000Time26:00.40Pace8:40.13ZoneEasy Miles
With Mary.
Leg 2: Distance7.000Time53:56.00Pace7:42.29ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:34.80Pace9:34.80ZoneEasy Miles
With Bella, Stephen, and Leigha.
Leg 4: Distance1.000Time7:14.30Pace7:14.30ZoneEasy Miles
With Bella and Stephen.

White Slip Resistant Crocs Miles: 12.00

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

Thu, Mar 21, 2024

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 - 2024-03-21 16:57:28
Workout Totals: Distance10.000Time1:20:11.90Pace8:01.19
Busy day, only 10 total.
Leg 1: Distance8.000Time1:03:01.00Pace7:52.62ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time9:50.40Pace9:50.40ZoneEasy Miles
With Stephen, Bella, and Leigha.
Leg 3: Distance1.000Time7:20.50Pace7:20.50ZoneEasy Miles
With Stephen and Bella.

White Slip Resistant Crocs Miles: 10.00

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

Fri, Mar 22, 2024

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 - 2024-03-22 09:20:30
Workout Totals: Distance10.000Time1:23:51.20Pace8:23.12
Another busy day, only 10 total.
Leg 1: Distance1.000Time7:28.50Pace7:28.50ZoneEasy Miles
Alone.
Leg 2: Distance5.000Time44:45.60Pace8:57.12ZoneEasy Miles
With Mary.
Leg 3: Distance4.000Time31:37.10Pace7:54.27ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 10.00

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

Sat, Mar 23, 2024

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 - 2024-03-23 07:23:40
Workout Totals: Distance16.000Time2:08:44.10Pace8:02.76
16 total. Did a 3 mile tempo run with Matthew and William. My hernia acted up today plus there was a headwind. So I struggled from the start but toughed it out and finished in 18:30. William did 18:20, Matthew 18:24. They dropped me with about 0.75 to go. Jacob struggled as well and ran barely under 17:00. Benjamin raced a 10K in 35:25 in Texas and had the usual thing happen - good pace for the first 2.5 then his back tightened and his legs cramped up, and he was running around 6:00 pace to the finish.
Leg 1: Distance1.000Time7:45.80Pace7:45.80ZoneEasy Miles
Alone.
Leg 2: Distance0.980Time8:13.80Pace8:23.88ZoneEasy Miles
Warm-up with the kids.
Leg 3: Distance3.000Time18:30.60Pace6:10.20ZoneThreshold Miles
Tempo run.
Leg 4: Distance5.020Time42:48.70Pace8:31.69ZoneEasy Miles
Part with the kids, part alone.
Leg 5: Distance4.000Time32:02.90Pace8:00.73ZoneEasy Miles
Alone.
Leg 6: Distance1.000Time10:04.90Pace10:04.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 7: Distance1.000Time9:17.40Pace9:17.40ZoneEasy Miles
With Mary.

White Slip Resistant Crocs Miles: 16.00

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

Sun, Mar 24, 2024

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, Mar 25, 2024

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 - 2024-03-25 09:31:58
Workout Totals: Distance12.000Time1:35:45.60Pace7:58.80
12 total. Easy pace. Do not remember much of what happened.
Leg 1: Distance1.000Time7:47.80Pace7:47.80ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time9:55.90Pace9:55.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:21.50Pace8:21.50ZoneEasy Miles
With Mary and Bella - I think I had both.
Leg 4: Distance7.000Time54:57.60Pace7:51.09ZoneEasy Miles
Alone.
Leg 5: Distance2.000Time14:42.80Pace7:21.40ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 12.00

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

Tue, Mar 26, 2024

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 - 2024-03-26 14:04:24
Workout Totals: Distance12.000Time1:35:13.80Pace7:56.15
12 total. Easy pace.
Leg 1: Distance2.000Time15:24.30Pace7:42.15ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time9:39.00Pace9:39.00ZoneEasy Miles
With Mary, Bella, Leigha, Stephen and Matthew - I think.
Leg 3: Distance1.000Time8:19.50Pace8:19.50ZoneEasy Miles
With Mary, Bella, Stephen, and Matthew.
Leg 4: Distance3.000Time23:27.00Pace7:49.00ZoneEasy Miles
With Matthew. Do not remember if we had Stephen.
Leg 5: Distance5.000Time38:24.00Pace7:40.80ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 12.00

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

Wed, Mar 27, 2024

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 - 2024-03-27 09:46:09
Workout Totals: Distance12.000Time1:39:25.20Pace8:17.10
12 total. Easy pace.
Leg 1: Distance1.000Time9:39.90Pace9:39.90ZoneEasy Miles
I think this was with Mary, Bella, and Leigha.
Leg 2: Distance4.000Time31:14.80Pace7:48.70ZoneEasy Miles
Probably alone.
Leg 3: Distance2.000Time16:30.10Pace8:15.05ZoneEasy Miles
With some kids.
Leg 4: Distance5.000Time42:00.40Pace8:24.08ZoneEasy Miles
I think this was with the kids as well.
Leg 5: Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles

White Slip Resistant Crocs Miles: 12.00

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

Thu, Mar 28, 2024

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 - 2024-03-28 10:33:57
Workout Totals: Distance12.000Time1:36:00.10Pace8:00.01
12 total. Easy pace.
Leg 1: Distance1.000Time9:29.40Pace9:29.40ZoneEasy Miles
With Matthew, Stephen, Mary, Bella, and Leigha.
Leg 2: Distance1.000Time8:33.30Pace8:33.30ZoneEasy Miles
With Matthew, Stephen, Mary and Bella.
Leg 3: Distance3.000Time23:14.30Pace7:44.77ZoneEasy Miles
With Matthew.
Leg 4: Distance5.000Time39:20.50Pace7:52.10ZoneEasy Miles
Alone.
Leg 5: Distance2.000Time15:22.60Pace7:41.30ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 12.00

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

Fri, Mar 29, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	3.00	0.00	10.00

Fast Running Friend Workout - 2024-03-29 09:11:58
Workout Totals: Distance10.000Time1:17:08.90Pace7:42.89
10 total. Busy day, but got in a 3 mile tempo run down the canyon in 17:55.
Leg 1: Distance0.980Time8:05.60Pace8:15.51ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:55.40Pace5:58.47ZoneThreshold Miles
Tempo run.
Leg 3: Distance6.020Time51:07.90Pace8:29.62ZoneEasy Miles
Distance/cool-down.

White Slip Resistant Crocs Miles: 10.00

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

Sat, Mar 30, 2024

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 - 2024-03-30 06:40:29
Workout Totals: Distance10.000Time1:20:43.70Pace8:04.37
10 total. Another busy day.
Leg 1: Distance8.000Time1:02:00.10Pace7:45.01ZoneEasy Miles
Do not remember who this was with.
Leg 2: Distance1.000Time10:18.20Pace10:18.20ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance1.000Time8:25.40Pace8:25.40ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 10.00

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

Sun, Mar 31, 2024

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 01, 2024

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 - 2024-04-01 17:09:09
Workout Totals: Distance10.000Time1:22:45.80Pace8:16.58
10 total, easy pace. Another busy day.
Leg 1: Distance1.000Time9:54.80Pace9:54.80ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 2: Distance1.000Time9:04.20Pace9:04.20ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance3.000Time24:48.00Pace8:16.00ZoneEasy Miles
With Stephen and Matthew, if I remember right. Maybe we had William as well.
Leg 4: Distance5.000Time38:58.80Pace7:47.76ZoneEasy Miles
Alone.

White Slip Resistant Crocs Miles: 10.00

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

Tue, Apr 02, 2024

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 - 2024-04-02 10:21:15
Workout Totals: Distance12.000Time1:33:52.00Pace7:49.33
11 total. Do not remember much of what happened today except that I did a 3 mile tempo down the canyon in 17:58.
Leg 1: Distance1.980Time16:48.40Pace8:29.29ZoneEasy Miles
Leg 2: Distance3.000Time17:58.40Pace5:59.47ZoneThreshold Miles
Leg 3: Distance2.020Time19:06.80Pace9:27.72ZoneEasy Miles
Leg 4: Distance4.000Time31:52.30Pace7:58.07ZoneEasy Miles
Leg 5: Distance1.000Time8:06.10Pace8:06.10ZoneEasy Miles

White Slip Resistant Crocs Miles: 12.00

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

Wed, Apr 03, 2024

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 - 2024-04-03 10:07:19
Workout Totals: Distance12.500Time1:40:11.90Pace8:00.95
Easy run, 12.5 total.
Leg 1: Distance1.000Time9:47.40Pace9:47.40ZoneEasy Miles
With Leigha.
Leg 2: Distance1.000Time8:03.90Pace8:03.90ZoneEasy Miles
Probably with Mary and Bella.
Leg 3: Distance3.000Time23:52.90Pace7:57.63ZoneEasy Miles
Maybe with Matthew.
Leg 4: Distance5.000Time39:09.30Pace7:49.86ZoneEasy Miles
Probably alone.
Leg 5: Distance2.500Time19:18.40Pace7:43.36ZoneEasy Miles
Do not remember what this was all about, but looks like I ran 2.5 miles.

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

Tue, Apr 23, 2024

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 - 2024-04-23 08:45:36
Workout Totals: Distance12.000Time1:33:49.10Pace7:49.09

Leg 1: Distance0.980Time8:25.90Pace8:36.22ZoneEasy Miles
Leg 2: Distance3.000Time18:25.90Pace6:08.63ZoneThreshold Miles
Leg 3: Distance6.020Time51:10.60Pace8:30.07ZoneEasy Miles
Leg 4: Distance2.000Time15:46.70Pace7:53.35ZoneEasy Miles

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

Wed, Apr 24, 2024

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 - 2024-04-24 08:32:48
Workout Totals: Distance12.000Time1:35:12.80Pace7:56.07
12 total, easy pace.
Leg 1: Distance5.000Time38:58.50Pace7:47.70ZoneEasy Miles
Leg 2: Distance5.000Time38:39.70Pace7:43.94ZoneEasy Miles
Leg 3: Distance1.000Time9:34.70Pace9:34.70ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time7:59.90Pace7:59.90ZoneEasy Miles
With Bella, I think.

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

Thu, Apr 25, 2024

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 - 2024-04-25 08:57:03
Workout Totals: Distance12.000Time1:37:01.80Pace8:05.15
12 total, easy pace.
Leg 1: Distance5.000Time39:47.50Pace7:57.50ZoneEasy Miles
With Matthew and maybe other kids.
Leg 2: Distance5.000Time39:34.60Pace7:54.92
Alone.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance5.000Time39:34.60Pace7:54.92ZoneEasy Miles Cumilative:Distance5.000Time39:34.60Pace7:54.92

Leg 3: Distance2.000Time17:39.70Pace8:49.85ZoneEasy Miles
With Mary and Bella.

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

Fri, Apr 26, 2024

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 - 2024-04-26 08:09:06
Workout Totals: Distance12.000Time1:35:33.40Pace7:57.78
12 total. Easy pace.
Leg 1: Distance1.000Time7:54.60Pace7:54.60ZoneEasy Miles
Leg 2: Distance9.000Time1:11:34.90Pace7:57.21ZoneEasy Miles
Leg 3: Distance2.000Time16:03.90Pace8:01.95ZoneEasy Miles

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

Sat, Apr 27, 2024

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

Fast Running Friend Workout - 2024-04-27 06:46:51
Workout Totals: Distance9.500Time1:13:28.50Pace7:44.05
Busy day, 9.5 total if I remember right.
Leg 1: Distance8.000Time59:56.30Pace7:29.54ZoneEasy Miles
Maybe I ran this with Jacob.
Leg 2: Distance1.500Time13:32.20Pace9:01.47
With Bella if I remember right.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance1.500Time13:32.20Pace9:01.47ZoneEasy Miles Cumilative:Distance1.500Time13:32.20Pace9:01.47

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

Mon, Apr 29, 2024

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 - 2024-04-29 08:18:40
Workout Totals: Distance12.000Time1:34:28.50Pace7:52.38
12 total. Easy pace.
Leg 1: Distance10.000Time1:18:59.60Pace7:53.96ZoneEasy Miles
Leg 2: Distance2.000Time15:28.90Pace7:44.45ZoneEasy Miles

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

Tue, Apr 30, 2024

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 - 2024-04-30 09:02:13
Workout Totals: Distance12.000Time1:31:42.90Pace7:38.57
12 total. 3 mile tempo run with Matthew down the canyon in 18:49. He struggled today.
Leg 1: Distance0.980Time7:55.20Pace8:04.90ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:49.30Pace6:16.43ZoneThreshold Miles
Tempo run with Matthew.
Leg 3: Distance8.020Time1:04:58.40Pace8:06.08
Distance.
Split 1:Distance0.000Time0:00.10Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.10Pace0:00.00
Split 2:Distance8.020Time1:04:58.30Pace8:06.07ZoneEasy Miles Cumilative:Distance8.020Time1:04:58.40Pace8:06.08

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

Wed, May 01, 2024

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 - 2024-05-01 10:14:06
Workout Totals: Distance12.000Time1:35:33.40Pace7:57.78
12 total. Decided to get a tempo run in before the trip to Ukraine. Had Benjamin pace me. Overestimated my fitness and went through the first mile in 5:50. Then 6:04, and 6:14. Did not have anything at the end, but at least ran some kind of a time. 6:02 average at the age of 51 is a decent result.
Leg 1: Distance0.980Time8:01.40Pace8:11.22ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:08.50Pace6:02.83ZoneThreshold Miles
Tempo run.
Leg 3: Distance6.020Time51:26.20Pace8:32.66ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance2.000Time17:57.30Pace8:58.65ZoneEasy Miles
With Mary and Bella, if I remember right.

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

Thu, May 02, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.00	0.00	0.00	3.50

Fast Running Friend Workout - 2024-05-02 08:43:05
Workout Totals: Distance3.500Time29:07.50Pace8:19.29
Some airport running in Salt Lake and Los Angeles.
Leg 1: Distance2.500Time20:01.50Pace8:00.60ZoneEasy Miles
Leg 2: Distance1.000Time9:06.00Pace9:06.00ZoneEasy Miles
Leg 3: Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles

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

Fri, May 03, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.20	0.00	0.00	0.00	14.20

Fast Running Friend Workout - 2024-05-03 05:58:48
Workout Totals: Distance14.200Time1:52:24.90Pace7:54.99
Got in some miles on the trip running at the airport in London, at night in Bucharest, and then in the morning in Bucharest.
Leg 1: Distance2.500Time19:59.70Pace7:59.88ZoneEasy Miles
Leg 2: Distance2.500Time19:48.20Pace7:55.28ZoneEasy Miles
Leg 3: Distance9.200Time1:12:37.00Pace7:53.59ZoneEasy Miles

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

Sun, May 05, 2024

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 - 2024-05-05 23:51:02
Workout Totals: Distance8.000Time1:03:11.90Pace7:53.99
8 milеs in Oradia.
Leg 1: Distance8.000Time1:03:11.90Pace7:53.99ZoneEasy Miles

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

Mon, May 06, 2024

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 - 2024-05-06 23:02:48
Workout Totals: Distance8.000Time1:01:38.80Pace7:42.35
8 total. Part in Yavoriv, part in Vinnytsia.
Leg 1: Distance6.000Time45:58.10Pace7:39.68ZoneEasy Miles
Leg 2: Distance2.000Time15:40.70Pace7:50.35ZoneEasy Miles

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

Tue, May 07, 2024

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 - 2024-05-07 23:03:08
Workout Totals: Distance8.000Time1:03:33.60Pace7:56.70
8 miles in Vinnytsia. Examined the site of the downtown missile hit which happened almost two years ago. Saw the children's playground. Circled around and pondered the matter some.
Leg 1: Distance8.000Time1:03:33.60Pace7:56.70ZoneEasy Miles

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

Wed, May 08, 2024

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 - 2024-05-08 23:05:10
Workout Totals: Distance8.000Time1:01:09.40Pace7:38.68
8 miles in Kyiv.
Leg 1: Distance8.000Time1:01:09.40Pace7:38.68ZoneEasy Miles

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

Fri, May 10, 2024

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 - 2024-05-10 23:28:08
Workout Totals: Distance8.000Time1:05:06.10Pace8:08.26
8 miles with Maxim in a Konotop forest.
Leg 1: Distance8.000Time1:05:06.10Pace8:08.26ZoneEasy Miles
With Maxim.

Fast Running Friend Workout - 2024-05-10 00:22:45
Workout Totals: Distance8.000Time1:01:18.00Pace7:39.75
8 miles in Konotop.
Leg 1: Distance8.000Time1:01:18.00Pace7:39.75ZoneEasy Miles

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

Mon, May 13, 2024

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

Fast Running Friend Workout - 2024-05-13 22:36:52
Workout Totals: Distance4.500Time36:26.20Pace8:05.82
4.5 total. Happy to get in some distance while travelling.
Leg 1: Distance4.500Time36:26.20Pace8:05.82ZoneEasy Miles
Running around Lviv and Przemysl

Fast Running Friend Workout - 2024-05-13 02:13:22
Workout Totals: Distance5.000Time39:53.00Pace7:58.60
Busy day, but got 5 miles in.
Leg 1: Distance5.000Time39:53.00Pace7:58.60ZoneEasy Miles
Alone.

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

Wed, May 15, 2024

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

Fast Running Friend Workout - 2024-05-15 00:54:09
Workout Totals: Distance9.500Time1:15:25.80Pace7:56.40
9.5 in Paris. 8 near the hotel, 1.5 later for transportation. Paris has a metro station Stalingrad, this surprised me.
Leg 1: Distance9.500Time1:15:25.80Pace7:56.40ZoneEasy Miles
In Paris.

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

Thu, May 16, 2024

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

Fast Running Friend Workout - 2024-05-16 11:11:30
Workout Totals: Distance7.000Time58:06.80Pace8:18.11
7 total. Did not feel well after the trip, but was able to get some running in.
Leg 1: Distance5.000Time39:38.50Pace7:55.70ZoneEasy Miles
With Benjamin.
Leg 2: Distance1.000Time9:41.80Pace9:41.80ZoneEasy Miles
With Leigha, Mary, Bella, and Matthew.
Leg 3: Distance1.000Time8:46.50Pace8:46.50ZoneEasy Miles
With Mary, Bella, and Matthew.

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

Fri, May 17, 2024

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 - 2024-05-17 09:04:46
Workout Totals: Distance12.000Time1:37:07.70Pace8:05.64
12 total. Easy pace.
Leg 1: Distance10.000Time1:18:40.90Pace7:52.09ZoneEasy Miles
Do not remember who this was with. Maybe alone.
Leg 2: Distance1.000Time9:51.10Pace9:51.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:35.70Pace8:35.70ZoneEasy Miles
With Mary and Bella.

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

Sat, May 18, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.49	0.00	3.00	0.00	14.49

Fast Running Friend Workout - 2024-05-18 09:01:28
Workout Totals: Distance14.490Time1:52:06.90Pace7:44.24
14 total. Did a 3 mile tempo run down the canyon with Matthew. He pulled away from me at the end and ran 18:15. I got 18:18. Benjamin did 3 miles down in 15:10, wanted to run 5, but then in the 4th mile he started stumbling and could not run faster than 6:00 so he stopped. Jacob did the ladder.
Leg 1: Distance0.980Time8:09.10Pace8:19.08ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:18.20Pace6:06.07ZoneThreshold Miles
Tempo run with Matthew.
Leg 3: Distance0.450Time4:03.90Pace9:02.00ZoneEasy Miles
To the bathroom and back.
Leg 4: Distance2.060Time19:41.10Pace9:33.35ZoneEasy Miles
To the house with Matthew and Jacob.
Leg 5: Distance8.000Time1:01:54.60Pace7:44.32ZoneEasy Miles
Part with Jacob, part alone.

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

Mon, May 20, 2024

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 - 2024-05-20 08:12:21
Workout Totals: Distance11.000Time1:35:14.40Pace8:39.49
12 total. Easy pace.
Leg 1: Distance5.000Time39:19.20Pace7:51.84ZoneEasy Miles
With Matthew and maybe others.
Leg 2: Distance5.000Time39:28.30Pace7:53.66ZoneEasy Miles
I think this was with Benjamin.
Leg 3: Distance1.000Time16:26.90Pace16:26.90ZoneEasy Miles
With Stephen and Bella.

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

Tue, May 21, 2024

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 - 2024-05-21 08:53:55
Workout Totals: Distance12.040Time1:32:05.80Pace7:38.95
12 total. Did a 3 mile tempo with Matthew in 18:14. He outkicked me at the end and ran 18:11. Benjamin paced Jacob through the ladder - 1.25 6:15, 1 5:06, 0.75 3:48, 0.5 2:26.
Leg 1: Distance0.980Time8:22.10Pace8:32.35ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:14.10Pace6:04.70ZoneEasy Miles
3 mile tempo with Matthew.
Leg 3: Distance2.060Time18:25.10Pace8:56.46ZoneEasy Miles
Cool-down.
Leg 4: Distance4.000Time31:23.60Pace7:50.90ZoneEasy Miles
With Benjamin.
Leg 5: Distance2.000Time15:40.90Pace7:50.45ZoneEasy Miles
With Stephen.

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

Wed, May 22, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.04	3.06	0.00	0.00	12.10

Fast Running Friend Workout - 2024-05-22 09:26:37
Workout Totals: Distance12.100Time1:35:43.90Pace7:54.70
12 total. Did a 2 mile tempo run with Stephen in 13:20.
Leg 1: Distance0.980Time8:30.60Pace8:41.02ZoneEasy Miles
Warm-up with Stephen.
Leg 2: Distance1.060Time7:09.40Pace6:45.09ZoneMarathon Pace Miles
Stephen's tempo run try 1
Leg 3: Distance2.000Time13:20.60Pace6:40.30ZoneMarathon Pace Miles
Stephen's tempo run for real.
Leg 4: Distance2.060Time17:57.50Pace8:43.06
Cool down with Stephen.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance2.060Time17:57.50Pace8:43.06ZoneEasy Miles Cumilative:Distance2.060Time17:57.50Pace8:43.06

Leg 5: Distance5.000Time38:36.90Pace7:43.38ZoneEasy Miles
With Matthew.
Leg 6: Distance1.000Time10:08.90Pace10:08.90ZoneEasy Miles
With Bella and Leigha.

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

Comments

From Derneld on Fri, May 24, 2024 at 21:37:59 from 38.43.17.49

I haven't been on the blog in a long time but I saw this article today and got a good chuckle. Your family must have a long list of croc marathons faster than this:

https://www.runnersworld.com/news/a60869250/crocs-3-hour-marathon-record/

Thu, May 23, 2024

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 - 2024-05-23 09:19:10
Workout Totals: Distance12.000Time1:32:11.60Pace7:40.97
12 total. Easy pace.
Leg 1: Distance5.000Time39:31.30Pace7:54.26ZoneEasy Miles
With Benjamin, Jacob, Stephen and Matthew.
Leg 2: Distance5.000Time36:45.50Pace7:21.10ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time15:54.80Pace7:57.40ZoneEasy Miles
With William.

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

Fri, May 24, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.09	0.00	0.00	0.00	13.09

Fast Running Friend Workout - 2024-05-24 08:24:20
Workout Totals: Distance13.090Time1:42:37.00Pace7:50.36
13 total, easy pace.
Leg 1: Distance5.000Time39:17.00Pace7:51.40ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance5.000Time37:09.50Pace7:25.90
Alone.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance5.000Time37:09.50Pace7:25.90ZoneEasy Miles Cumilative:Distance5.000Time37:09.50Pace7:25.90

Leg 3: Distance3.090Time26:10.50Pace8:28.25
With Bella to Jamba Juice, part with Leigha.
Split 1:Distance0.000Time0:00.10Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.10Pace0:00.00
Split 2:Distance3.090Time26:10.40Pace8:28.22ZoneEasy Miles Cumilative:Distance3.090Time26:10.50Pace8:28.25

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

Sat, May 25, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.98	0.00	0.00	0.00	15.98

Fast Running Friend Workout - 2024-05-25 09:09:47
Workout Totals: Distance15.980Time2:07:13.80Pace7:57.71
16 total. Benjamin and Jacob paced me and Matthew through a 3 mile tempo run down the canyon in 17:57. Matthew fell back at the end a bit, but still ran 17:59, which is a 2 second PR for him. Then they went on and ran the last 2 miles uphill to the house in 11:10. Benjamin did the same 5 mile tempo earlier going through the first 3 miles in 15:20, but then hit a cramp in his legs and ran 6:00, 6:20. Not sure what he is going to do in the UVM half.
Leg 1: Distance0.980Time8:52.50Pace9:03.37ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:57.10Pace5:59.03ZoneEasy Miles
Tempo run.
Leg 3: Distance10.020Time1:23:11.50Pace8:18.15ZoneEasy Miles
Distance.
Leg 4: Distance1.000Time9:42.60Pace9:42.60ZoneEasy Miles
With Bella and Leigha.
Leg 5: Distance0.980Time7:30.10Pace7:39.29ZoneEasy Miles
With Bella.

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

Mon, May 27, 2024

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 - 2024-05-27 09:30:46
Workout Totals: Distance12.000Time1:37:29.40Pace8:07.45
12 total, easy pace.
Leg 1: Distance5.000Time39:59.10Pace7:59.82ZoneEasy Miles
With Matthew if I remember right.
Leg 2: Distance5.000Time38:44.60Pace7:44.92ZoneEasy Miles
Alone or maybe with Benjamin.
Leg 3: Distance1.000Time10:23.10Pace10:23.10ZoneEasy Miles
With Leigha and Bella.
Leg 4: Distance1.000Time8:22.60Pace8:22.60ZoneEasy Miles
With Bella.

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

Tue, May 28, 2024

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 - 2024-05-28 08:02:52
Workout Totals: Distance12.000Time1:28:28.90Pace7:22.41
12 total, easy pace.
Leg 1: Distance8.000Time56:56.40Pace7:07.05ZoneEasy Miles
Part with Jacob, part alone.
Leg 2: Distance4.000Time31:32.50Pace7:53.12ZoneEasy Miles
With Matthew if I remember right.

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

Wed, May 29, 2024

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

Fast Running Friend Workout - 2024-05-29 09:14:50
Workout Totals: Distance12.040Time1:34:55.20Pace7:53.02
12 total. Did a 2 mile tempo with Matthew down the canyon in 11:59. Hamstring tightened.
Leg 1: Distance0.980Time7:53.80Pace8:03.47ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:59.80Pace5:59.90ZoneThreshold Miles
Tempo run with Matthew.
Leg 3: Distance3.060Time27:21.70Pace8:56.50ZoneEasy Miles
Leg 4: Distance4.000Time31:58.60Pace7:59.65ZoneEasy Miles
Alone.
Leg 5: Distance2.000Time15:41.30Pace7:50.65ZoneEasy Miles
I think this was with William if I remember right.

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

Thu, May 30, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	1.50	0.00	10.25

Fast Running Friend Workout - 2024-05-30 09:10:20
Workout Totals: Distance10.250Time1:21:59.00Pace7:59.90
10 total. Did 2x0.75 with Stephen. Matthew came as a co-pacer. Stephen did 4:28/4:45. Really struggled in the second interval.
Leg 1: Distance0.980Time8:23.90Pace8:34.18ZoneEasy Miles
Warm-up.
Leg 2: Distance2.250Time16:46.80Pace7:27.47
Workout with Stephen and Matthew.
Split 1:Distance0.750Time4:28.90Pace5:58.53ZoneThreshold Miles Cumilative:Distance0.750Time4:28.90Pace5:58.53
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.750Time4:28.90Pace5:58.53
Split 3:Distance0.750Time7:32.00Pace10:02.67ZoneEasy Miles Cumilative:Distance1.500Time12:00.90Pace8:00.60
Split 4:Distance0.750Time4:45.90Pace6:21.20ZoneThreshold Miles Cumilative:Distance2.250Time16:46.80Pace7:27.47

Leg 3: Distance5.020Time40:09.70Pace8:00.02ZoneEasy Miles
Distance.
Leg 4: Distance1.000Time8:45.50Pace8:45.50ZoneEasy Miles
With Bella and Leigha.
Leg 5: Distance1.000Time7:53.10Pace7:53.10ZoneEasy Miles
With Bella.

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

Fri, May 31, 2024

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 - 2024-05-31 08:54:30
Workout Totals: Distance8.000Time1:06:23.70Pace8:17.96
8 total. Taper.
Leg 1: Distance6.000Time48:05.50Pace8:00.92ZoneEasy Miles
With Benjamin.
Leg 2: Distance1.000Time9:54.90Pace9:54.90
With Leigha and Bella.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance1.000Time9:54.90Pace9:54.90ZoneEasy Miles Cumilative:Distance1.000Time9:54.90Pace9:54.90

Leg 3: Distance1.000Time8:23.30Pace8:23.30ZoneEasy Miles
With Bella.

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

Sat, Jun 01, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.95	0.00	12.11	0.00	14.06

Fast Running Friend Workout - 2024-06-01 05:00:09
Workout Totals: Distance14.059Time1:40:11.40Pace7:07.58

Leg 1: Distance1.950Time15:39.50Pace8:01.79ZoneEasy Miles
Leg 2: Distance12.109Time1:24:31.90Pace6:58.85
Race.
Split 1:Distance1.000Time12:39.30Pace12:39.30ZoneThreshold Miles Cumilative:Distance1.000Time12:39.30Pace12:39.30
Split 2:Distance1.000Time6:20.50Pace6:20.50ZoneThreshold Miles Cumilative:Distance2.000Time18:59.80Pace9:29.90
Split 3:Distance1.000Time6:14.70Pace6:14.70ZoneThreshold Miles Cumilative:Distance3.000Time25:14.50Pace8:24.83
Split 4:Distance1.000Time6:18.50Pace6:18.50ZoneThreshold Miles Cumilative:Distance4.000Time31:33.00Pace7:53.25
Split 5:Distance0.000Time0:00.10Pace0:00.00ZoneThreshold Miles Cumilative:Distance4.000Time31:33.10Pace7:53.27
Split 6:Distance1.000Time6:21.70Pace6:21.70ZoneThreshold Miles Cumilative:Distance5.000Time37:54.80Pace7:34.96
Split 7:Distance1.000Time6:30.00Pace6:30.00ZoneThreshold Miles Cumilative:Distance6.000Time44:24.80Pace7:24.13
Split 8:Distance1.000Time6:26.30Pace6:26.30ZoneThreshold Miles Cumilative:Distance7.000Time50:51.10Pace7:15.87
Split 9:Distance1.000Time6:27.00Pace6:27.00ZoneThreshold Miles Cumilative:Distance8.000Time57:18.10Pace7:09.76
Split 10:Distance1.000Time6:35.00Pace6:35.00ZoneThreshold Miles Cumilative:Distance9.000Time1:03:53.10Pace7:05.90
Split 11:Distance1.000Time6:42.50Pace6:42.50ZoneThreshold Miles Cumilative:Distance10.000Time1:10:35.60Pace7:03.56
Split 12:Distance1.000Time6:29.10Pace6:29.10ZoneThreshold Miles Cumilative:Distance11.000Time1:17:04.70Pace7:00.43
Split 13:Distance1.109Time7:27.20Pace6:43.25ZoneThreshold Miles Cumilative:Distance12.109Time1:24:31.90Pace6:58.85

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

Mon, Jun 03, 2024

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 - 2024-06-03 08:25:22
Workout Totals: Distance10.000Time1:17:54.40Pace7:47.44
10 total. Easy pace.
Leg 1: Distance5.000Time38:59.90Pace7:47.98ZoneEasy Miles
Leg 2: Distance5.000Time38:54.50Pace7:46.90ZoneEasy Miles

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

Tue, Jun 04, 2024

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 - 2024-06-04 10:18:52
Workout Totals: Distance9.000Time1:11:22.90Pace7:55.88
9 total in Oakland.
Leg 1: Distance8.000Time1:02:05.40Pace7:45.68ZoneEasy Miles
Part with Stephen, part alone.
Leg 2: Distance1.000Time9:17.50Pace9:17.50ZoneEasy Miles
Late night trip to the store to get milk.

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

Wed, Jun 05, 2024

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 - 2024-06-05 09:16:54
Workout Totals: Distance9.000Time1:13:25.30Pace8:09.48
9 total in Oakland.
Leg 1: Distance8.000Time1:03:38.30Pace7:57.29ZoneEasy Miles
Part with Stephen, part alone.
Leg 2: Distance1.000Time9:47.00Pace9:47.00ZoneEasy Miles
With Mary, Bella, Leigha, and Stephen.

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

Thu, Jun 06, 2024

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 - 2024-06-06 08:15:30
Workout Totals: Distance8.000Time1:03:06.90Pace7:53.36
10 total. Came back from the trip to California.
Leg 1: Distance8.000Time1:03:06.90Pace7:53.36ZoneEasy Miles
In Sacramento, part with Stephen.

Fast Running Friend Workout - 2024-06-06 21:52:52
Workout Totals: Distance2.000Time16:25.90Pace8:12.95

Leg 1: Distance1.000Time8:47.10Pace8:47.10ZoneEasy Miles
With Benjamin, William, and Bella.
Leg 2: Distance1.000Time7:38.80Pace7:38.80ZoneEasy Miles
With Benjamin and William.

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

Fri, Jun 07, 2024

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 - 2024-06-07 09:58:40
Workout Totals: Distance9.000Time1:12:43.10Pace8:04.79
9 total. Easy pace. Felt very tired from the trip.
Leg 1: Distance8.000Time1:02:51.60Pace7:51.45ZoneEasy Miles
Part with Benjamin, if I remember right.
Leg 2: Distance1.000Time9:51.50Pace9:51.50ZoneEasy Miles
With Leigha.

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

Sat, Jun 08, 2024

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

Fast Running Friend Workout - 2024-06-08 06:44:13
Workout Totals: Distance13.000Time1:47:56.70Pace8:18.21
13 total. Did a 2 mile tempo. Kids raced in the USATF Utah state championship. Will write about it later.
Leg 1: Distance0.980Time8:49.10Pace8:59.90ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:51.00Pace5:55.50ZoneThreshold Miles
Tempo run.
Leg 3: Distance9.020Time1:17:53.90Pace8:38.17ZoneEasy Miles
Part alone, part with Benjamin.
Leg 4: Distance1.000Time9:22.70Pace9:22.70ZoneEasy Miles
With Leigha.

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

Mon, Jun 10, 2024

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 - 2024-06-10 08:46:02
Workout Totals: Distance13.000Time1:49:35.30Pace8:25.79
13 total, easy pace. Benjamin tried a tempo run, after the first mile in 5:09 he locked up again, slowed down to 5:40, then jogged, and ran two more miles in 5:15, and 5:19 uphill.
Leg 1: Distance11.000Time1:29:05.30Pace8:05.94ZoneEasy Miles
Part with Benjamin and Jacob, part alone.
Leg 2: Distance2.000Time20:30.00Pace10:15.00ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Tue, Jun 11, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.46	0.00	0.87	0.00	13.33

Fast Running Friend Workout - 2024-06-11 09:25:49
Workout Totals: Distance13.331Time1:48:56.00Pace8:10.29
13+ total. Paced Bella in a workout. It was supposed to be 600+200 at her target 800 pace of 96 per lap. Mary was supposed to do it as well, but she kept falling behind. I told them to follow my pacing in the first lap and then kick if they still had energy. On the first one, Bella followed my pacing for the first lap in 96, but then had only 52 for the last 200 and finished in 2:28. Mary fell behind shortly before the end of the first lap and just jogged. So I gave them another 600 meter interval. However, it was a disaster. Bella was falling behind and I stopped her at 200 in 49. Mary did not even try. I gave them a motivational talk to follow up on the family home evening lesson this week - learn to do hard things without letting yourself feel miserable. It seemed to do some good. Bella ran 94 for the first lap - I paced it just a bit faster on accident and also I could tell Bella was doing fine and did not need it to be slower, she slumped a bit in the last 200 out of habit (50), but it was a lot better than her earlier interval. Mary was able to do the first lap in 94, which was her assignment. Jacob was trying to do 3x1000 in 2:55 evenly paced. On the first one he did 2:58 splitting 69,71,38. And then he started getting panic attacks. He tried to start the interval 3 times all ending in a failure with 35,38! His assignment was to restart the interval if he was not holding the pace. Then I told him to just run 400 as fast as he could, and it went well - he did 31,34 - 65, except he pulled a hip flexor tendon and could barely walk afterwards. I then went for some more distance, and ran into Jared Ward on the trail. We ran a few miles together.
Leg 1: Distance0.500Time5:29.60Pace10:59.20ZoneEasy Miles
Warm-up.
Leg 2: Distance0.373Time2:28.60Pace6:38.39ZoneThreshold Miles
600 with Bella.
Leg 3: Distance0.373Time4:09.10Pace11:07.83ZoneEasy Miles
Recovery.
Leg 4: Distance0.124Time0:49.40Pace6:38.39ZoneThreshold Miles
Stopped Bella after 200.
Leg 5: Distance0.125Time1:19.50Pace10:36.00ZoneEasy Miles
Recovery.
Leg 6: Distance0.373Time2:24.20Pace6:26.60ZoneThreshold Miles
600 with Bella.
Leg 7: Distance1.125Time9:33.40Pace8:29.69ZoneEasy Miles
Part with Bella, part alone.
Leg 8: Distance10.338Time1:22:42.20Pace8:00.00ZoneEasy Miles
Part with Jared Ward.

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

Wed, Jun 12, 2024

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 - 2024-06-12 09:07:24
Workout Totals: Distance12.000Time1:39:49.30Pace8:19.11
12 total, easy pace. Jacob was able to run 4 miles.
Leg 1: Distance10.000Time1:19:59.50Pace7:59.95ZoneEasy Miles
Part with Jacob, part alone.
Leg 2: Distance1.000Time9:58.70Pace9:58.70
With Mary and Leigha.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance1.000Time9:58.70Pace9:58.70ZoneEasy Miles Cumilative:Distance1.000Time9:58.70Pace9:58.70

Leg 3: Distance1.000Time9:51.10Pace9:51.10ZoneEasy Miles
With Bella and Jacob.

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

Thu, Jun 13, 2024

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 - 2024-06-13 09:35:08
Workout Totals: Distance12.000Time1:36:19.30Pace8:01.61
12 total. Easy pace.
Leg 1: Distance10.000Time1:18:27.10Pace7:50.71ZoneEasy Miles
Alone, I think.
Leg 2: Distance1.000Time9:45.00Pace9:45.00ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time8:07.20Pace8:07.20ZoneEasy Miles
With Jacob and Bella.

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

Fri, Jun 14, 2024

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 - 2024-06-14 08:19:11
Workout Totals: Distance12.000Time1:38:22.40Pace8:11.87
12 total. Easy pace. Jacob is starting to recover from the injury.
Leg 1: Distance10.000Time1:19:03.90Pace7:54.39ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time9:26.30Pace9:26.30ZoneEasy Miles
With Leigha and Bella.
Leg 3: Distance1.000Time9:52.20Pace9:52.20ZoneEasy Miles
With Mary and Bella.

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

Sat, Jun 15, 2024

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 - 2024-06-15 07:54:08
Workout Totals: Distance12.000Time1:39:50.50Pace8:19.21
12 total. Easy pace. Matthew did a mile interval down the canyon in 5:36 alone. Stephen ran it in 6:39. I just ran easy to let my hamstring heal. Jacob did easy 8.
Leg 1: Distance7.000Time56:11.70Pace8:01.67ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance3.000Time24:28.60Pace8:09.53ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:35.20Pace9:35.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time9:35.00Pace9:35.00ZoneEasy Miles
With Mary and Bella.

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

Mon, Jun 17, 2024

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 - 2024-06-17 09:36:57
Workout Totals: Distance12.000Time1:36:17.40Pace8:01.45
12 total. Easy pace.
Leg 1: Distance5.000Time39:40.00Pace7:56.00ZoneEasy Miles
With Matthew and maybe others.
Leg 2: Distance5.000Time38:51.60Pace7:46.32ZoneEasy Miles
I think I ran this alone.
Leg 3: Distance1.000Time9:12.40Pace9:12.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:33.40Pace8:33.40ZoneEasy Miles
With Mary and Bella.

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

Tue, Jun 18, 2024

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 - 2024-06-18 08:53:02
Workout Totals: Distance12.000Time1:36:53.30Pace8:04.44
12 total. Easy pace.
Leg 1: Distance10.000Time1:17:35.30Pace7:45.53ZoneEasy Miles
I think I ran this alone.
Leg 2: Distance1.000Time9:36.00Pace9:36.00ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance1.000Time9:42.00Pace9:42.00ZoneEasy Miles
With Mary.

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

Wed, Jun 19, 2024

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 - 2024-06-19 08:55:35
Workout Totals: Distance12.000Time1:37:48.70Pace8:09.06
12 total. Easy pace.
Leg 1: Distance6.000Time47:38.90Pace7:56.48ZoneEasy Miles
Do not remember much about this. Maybe I ran this with Benjamin.
Leg 2: Distance4.000Time31:46.90Pace7:56.73ZoneEasy Miles
I think I ran this alone.
Leg 3: Distance1.000Time8:27.70Pace8:27.70ZoneEasy Miles
With Mary and Bella.
Leg 4: Distance1.000Time9:55.20Pace9:55.20ZoneEasy Miles
With Mary and Leigha.

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

Thu, Jun 20, 2024

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 - 2024-06-20 21:37:20
Workout Totals: Distance4.000Time33:45.90Pace8:26.48

Leg 1: Distance1.000Time10:12.10Pace10:12.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2: Distance1.000Time8:28.70Pace8:28.70ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance2.000Time15:05.10Pace7:32.55ZoneEasy Miles
Alone.

Fast Running Friend Workout - 2024-06-20 06:48:53
Workout Totals: Distance9.000Time1:11:02.00Pace7:53.56
13 total. Accidental bonus of 1 mile. Drove to Missoula today to the regionals. Will write about the races later.
Leg 1: Distance6.000Time44:56.10Pace7:29.35ZoneEasy Miles
Alone.
Leg 2: Distance3.000Time26:05.90Pace8:41.97ZoneEasy Miles
Part with the kids, part alone on grass.

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

Fri, Jun 21, 2024

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 - 2024-06-21 09:00:41
Workout Totals: Distance12.000Time1:36:00.90Pace8:00.07
12 total in Missoula. USATF Regionals. Easy pace.
Leg 1: Distance10.000Time1:17:34.30Pace7:45.43ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time9:59.20Pace9:59.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:27.40Pace8:27.40ZoneEasy Miles
With Mary and Bella.
Leg 4: Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 5: Distance0.000Time0:00.00Pace0:00.00
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 4:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 5:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 6:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 7:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 8:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 9:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 10:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 11:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 12:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 13:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 14:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 15:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 16:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 17:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 18:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 19:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 20:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 21:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 22:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 23:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 24:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 25:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 26:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 27:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 28:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 29:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 30:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 31:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 32:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 33:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 34:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00

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

Sat, Jun 22, 2024

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 - 2024-06-22 10:51:23
Workout Totals: Distance3.000Time24:12.00Pace8:04.00

Leg 1: Distance3.000Time24:12.00Pace8:04.00ZoneEasy Miles
With Jacob and Matthew.

Fast Running Friend Workout - 2024-06-22 08:25:13
Workout Totals: Distance5.100Time41:35.50Pace8:09.31
In Missoula, MT for the USATF regionals. Another challenging day, but got 8 miles in. Was up in the middle of the night to handle an urgent issue. Realizing that I also had 564 miles of driving ahead of me I decided to cut the run to 8 miles. That was a sweet spot between getting some running in, and being sufficiently awake to drive quickly and safely. Will write about the kids races later. They went somewhat better than I expected.
Leg 1: Distance5.100Time41:35.50Pace8:09.31ZoneEasy Miles
Part with the kids, part alone.

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

Mon, Jun 24, 2024

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 - 2024-06-24 09:42:20
Workout Totals: Distance10.000Time1:22:04.50Pace8:12.45
10 total. Busy day. Finished my run after midnight. Cut it a bit, but got some decent distance in.
Leg 1: Distance2.000Time16:03.40Pace8:01.70ZoneEasy Miles
With Benjamin.
Leg 2: Distance1.000Time9:38.80Pace9:38.80ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time8:11.30Pace8:11.30ZoneEasy Miles
With Bella, Jacob, and Benjamin.
Leg 4: Distance6.000Time48:11.00Pace8:01.83
Alone.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance6.000Time48:11.00Pace8:01.83ZoneEasy Miles Cumilative:Distance6.000Time48:11.00Pace8:01.83

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

Tue, Jun 25, 2024

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 - 2024-06-25 08:49:49
Workout Totals: Distance12.000Time1:38:29.70Pace8:12.47
12 total. Easy pace. Busy day, but got the miles in.
Leg 1: Distance10.000Time1:19:58.20Pace7:59.82ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time9:51.60Pace9:51.60ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time8:39.90Pace8:39.90ZoneEasy Miles
With Bella.

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

Wed, Jun 26, 2024

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 - 2024-06-26 09:36:21
Workout Totals: Distance10.000Time1:18:34.50Pace7:51.45
12 total, easy pace.
Leg 1: Distance10.000Time1:18:34.50Pace7:51.45ZoneEasy Miles

Fast Running Friend Workout - 2024-06-26 20:42:36
Workout Totals: Distance2.000Time17:07.80Pace8:33.90

Leg 1: Distance1.000Time9:38.00Pace9:38.00ZoneEasy Miles
With Mary and Leigha.
Leg 2: Distance1.000Time7:29.80Pace7:29.80ZoneEasy Miles
With Bella.

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

Thu, Jun 27, 2024

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 - 2024-06-27 08:21:02
Workout Totals: Distance12.000Time1:40:26.70Pace8:22.22
12 total. Decided to try 6:00 pace for the first time in a couple of weeks. Made it to the mile with Benjamin and Matthew. The hamstring started to tighten up. Matthew, paced by Benjamin, did 11:55 for 2 miles. Benjamin did a 5 mile tempo, if I remember right in 26:58. This was his fastest time for that workout on that course this year. Then he also did a 2 mile bonus with Matthew.
Leg 1: Distance2.000Time16:21.90Pace8:10.95ZoneEasy Miles
With William and Matthew.
Leg 2: Distance0.480Time4:35.30Pace9:33.54ZoneEasy Miles
With Benjamin and Matthew.
Leg 3: Distance7.520Time59:55.40Pace7:58.11
First mile with Benjamin and Matthew.
Split 1:Distance1.000Time6:00.20Pace6:00.20ZoneThreshold Miles Cumilative:Distance1.000Time6:00.20Pace6:00.20
Split 2:Distance6.520Time53:55.20Pace8:16.20ZoneEasy Miles Cumilative:Distance7.520Time59:55.40Pace7:58.11

Leg 4: Distance1.000Time9:34.40Pace9:34.40ZoneEasy Miles
With Mary and Leigha.
Leg 5: Distance1.000Time9:59.70Pace9:59.70ZoneEasy Miles
With Mary.

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

Fri, Jun 28, 2024

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 - 2024-06-28 08:51:31
Workout Totals: Distance12.000Time1:33:40.70Pace7:48.39
12 total. Easy pace.
Leg 1: Distance5.000Time37:25.90Pace7:29.18ZoneEasy Miles
With Matthew.
Leg 2: Distance5.000Time39:25.90Pace7:53.18
Alone.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 3:Distance0.000Time0:00.10Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.10Pace0:00.00
Split 4:Distance5.000Time39:25.80Pace7:53.16ZoneEasy Miles Cumilative:Distance5.000Time39:25.90Pace7:53.18

Leg 3: Distance1.000Time9:13.10Pace9:13.10ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time7:35.80Pace7:35.80ZoneEasy Miles
With Mary and Bella.

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

Sat, Jun 29, 2024

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 - 2024-06-29 07:13:42
Workout Totals: Distance12.000Time1:36:49.80Pace8:04.15
Busy day, but was able to get 12 in even with a fast 1.25 in 7:27. This was unevenly paced, though. The first three quarters I did in 87 each, then I ran 91, 94. Part of it I think being out of shape for this kind of start, part tight hamstring. Jacob paced Matthew to a course PR for 2 miles down the canyon in 11:23 (5:35, 5:48). Then he ran another interval in 10:51. Benjamin did 5 in 26:53. Leigha ran a mile PR of 8:31 - 2:07, 2:18, 2:09, 1:57. She got psyched out in the second quarter thinking she could not breathe, then I told her she would get $15 if she got the record, and she was motivated enough to calm herself down and find her rhythm again.
Leg 1: Distance0.980Time8:06.60Pace8:16.53ZoneEasy Miles
Warm-up.
Leg 2: Distance5.020Time39:57.20Pace7:57.53
1.25 interval + jogging afterwards.
Split 1:Distance1.250Time7:27.20Pace5:57.76ZoneEasy Miles Cumilative:Distance1.250Time7:27.20Pace5:57.76
Split 2:Distance0.000Time0:00.20Pace0:00.00ZoneEasy Miles Cumilative:Distance1.250Time7:27.40Pace5:57.92
Split 3:Distance3.770Time32:29.80Pace8:37.19ZoneEasy Miles Cumilative:Distance5.020Time39:57.20Pace7:57.53

Leg 3: Distance4.000Time31:45.30Pace7:56.32ZoneEasy Miles
Alone in the heat.
Leg 4: Distance1.000Time8:31.80Pace8:31.80ZoneEasy Miles
With Leigha and Mary.
Leg 5: Distance1.000Time8:28.90Pace8:28.90ZoneEasy Miles
With Mary.

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

Mon, Jul 01, 2024

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 - 2024-07-01 08:59:12
Workout Totals: Distance10.000Time1:19:19.00Pace7:55.90
12 total. Easy pace.
Leg 1: Distance5.000Time39:19.30Pace7:51.86ZoneEasy Miles
With Matthew and Benjamin.
Leg 2: Distance5.000Time39:59.70Pace7:59.94
With Benjamin.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance5.000Time39:59.70Pace7:59.94ZoneEasy Miles Cumilative:Distance5.000Time39:59.70Pace7:59.94

Fast Running Friend Workout - 2024-07-01 21:18:30
Workout Totals: Distance2.000Time19:04.00Pace9:32.00
12 total. Easy pace. Bella ran the first mile by herself in 7:39, but managed to hurt her foot. On the second mile she limped and ran 10:22.
Leg 1: Distance1.000Time8:41.30Pace8:41.30ZoneEasy Miles
With Mary and Leigha.
Leg 2: Distance1.000Time10:22.70Pace10:22.70ZoneEasy Miles
With Mary and Bella.

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

Tue, Jul 02, 2024

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 - 2024-07-02 08:44:05
Workout Totals: Distance12.000Time1:36:54.30Pace8:04.52
12 total. Did a 2 mile tempo run with Matthew. My first 2 miler in a while. Split it 6:02, 6:07. The hamstring started to threaten becoming dysfunctional in the last mile, so I had to slow down to the fastest it would take.
Leg 1: Distance0.980Time7:46.80Pace7:56.33ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:09.80Pace6:04.90ZoneThreshold Miles
Tempo run, Matthew paced me.
Leg 3: Distance7.020Time59:47.60Pace8:31.05ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance1.000Time8:49.90Pace8:49.90ZoneEasy Miles
With Leigha and Mary. Bella ran ahead.
Leg 5: Distance1.000Time8:20.20Pace8:20.20ZoneEasy Miles
With Mary. Bella ran ahead.

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

Wed, Jul 03, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.30	0.00	0.75	0.00	12.05

Fast Running Friend Workout - 2024-07-03 08:59:31
Workout Totals: Distance12.046Time1:39:16.00Pace8:14.44
12 total. Track workout day. I could not pace Matthew due to my hamstring problem and also because he is now too fast for me, but I was able to pace Mary and Bella. Matthew did an 800 in 2:43 due to confusion - was supposed to be 1000. Then he did a 1000 in 3:34, and after about a minute of rest, 400 in 76. Bella did 600 in 2:25. Mary started with her, but then fell off after a lap. So I gave her a motivational talk and she tried again. With proper focus she was able to run 2:23.
Leg 1: Distance1.000Time8:03.40Pace8:03.40ZoneEasy Miles
Warm-up with Matthew.
Leg 2: Distance0.280Time2:43.60Pace9:44.29
Matthew's first interval
Split 1:Distance0.070Time0:38.70Pace9:12.86ZoneEasy Miles Cumilative:Distance0.070Time0:38.70Pace9:12.86
Split 2:Distance0.070Time0:41.60Pace9:54.29ZoneEasy Miles Cumilative:Distance0.140Time1:20.30Pace9:33.57
Split 3:Distance0.070Time0:41.50Pace9:52.86ZoneEasy Miles Cumilative:Distance0.210Time2:01.80Pace9:40.00
Split 4:Distance0.070Time0:41.80Pace9:57.14ZoneEasy Miles Cumilative:Distance0.280Time2:43.60Pace9:44.29
Split 5:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.280Time2:43.60Pace9:44.29

Leg 3: Distance0.500Time4:18.80Pace8:37.60ZoneEasy Miles
Recovery jog.
Leg 4: Distance0.350Time3:34.90Pace10:14.00
Matthew's 1000.
Split 1:Distance0.070Time0:39.20Pace9:20.00ZoneEasy Miles Cumilative:Distance0.070Time0:39.20Pace9:20.00
Split 2:Distance0.070Time0:42.00Pace10:00.00ZoneEasy Miles Cumilative:Distance0.140Time1:21.20Pace9:40.00
Split 3:Distance0.070Time0:44.40Pace10:34.29ZoneEasy Miles Cumilative:Distance0.210Time2:05.60Pace9:58.10
Split 4:Distance0.070Time0:44.90Pace10:41.43ZoneEasy Miles Cumilative:Distance0.280Time2:50.50Pace10:08.93
Split 5:Distance0.070Time0:44.40Pace10:34.29ZoneEasy Miles Cumilative:Distance0.350Time3:34.90Pace10:14.00

Leg 5: Distance0.140Time1:16.80Pace9:08.57
Matthew's 400.
Split 1:Distance0.070Time0:37.60Pace8:57.14ZoneEasy Miles Cumilative:Distance0.070Time0:37.60Pace8:57.14
Split 2:Distance0.070Time0:39.20Pace9:20.00ZoneEasy Miles Cumilative:Distance0.140Time1:16.80Pace9:08.57

Leg 6: Distance2.180Time18:07.00Pace8:18.62ZoneEasy Miles
More distance with Matthew.
Leg 7: Distance5.500Time43:33.70Pace7:55.22ZoneEasy Miles
Alone.
Leg 8: Distance0.500Time5:07.10Pace10:14.20ZoneEasy Miles
Warm-up with Mary, Bella, and Leigha.
Leg 9: Distance0.373Time2:25.50Pace6:30.08ZoneThreshold Miles
Bella's 600.
Leg 10: Distance0.125Time1:08.40Pace9:07.20ZoneEasy Miles
A jog with Mary.
Leg 11: Distance0.373Time2:23.80Pace6:25.52ZoneThreshold Miles
Mary's 600.
Leg 12: Distance0.125Time0:58.50Pace7:48.00ZoneEasy Miles
With Mary.
Leg 13: Distance0.600Time5:34.50Pace9:17.50ZoneEasy Miles
To the car with Mary, Bella, and Leigha.

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

Thu, Jul 04, 2024

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 - 2024-07-04 10:34:20
Workout Totals: Distance12.000Time1:35:39.80Pace7:58.32
12 total. Easy pace.
Leg 1: Distance2.000Time15:46.40Pace7:53.20ZoneEasy Miles
Do not remember who this was with.
Leg 2: Distance8.000Time1:01:59.90Pace7:44.99ZoneEasy Miles
Part with the kids, part alone, if I remember right.
Leg 3: Distance1.000Time9:22.80Pace9:22.80ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time8:30.70Pace8:30.70ZoneEasy Miles
With Mary and Bella.

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

Fri, Jul 05, 2024

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 - 2024-07-05 10:07:16
Workout Totals: Distance12.000Time1:35:33.60Pace7:57.80
12 total. Easy pace.
Leg 1: Distance10.000Time1:17:39.70Pace7:45.97ZoneEasy Miles
Alone, or maybe part with the kids.
Leg 2: Distance1.000Time9:26.40Pace9:26.40ZoneEasy Miles
With Mary and Leigha.
Leg 3: Distance1.000Time8:27.50Pace8:27.50ZoneEasy Miles
With Mary.

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

Sat, Jul 06, 2024

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 - 2024-07-06 08:25:23
Workout Totals: Distance11.000Time1:27:53.30Pace7:59.39
11 total. Did a tempo run down the canyon - 2 miles in 12:08 (5:55, 6:13). The hamstring seized in the second mile, so I had to slow down a lot. Matthew ran 11:35 paced by Jacob rabbit chasing me and they caught me at the very end. Benjamin did 5 miles in 28:40 if I remember right. He was not feeling well and it got hot by the time he got out, but I told him since I was 51 years old, had an injury, and still ran 2 miles in 12:08, he had to do at least that. He did a bit more appropriate for his age and condition. Jacob did 2x1000 afterwards, 2:59 and 3:06 down the canyon.
Leg 1: Distance0.980Time8:11.70Pace8:21.73ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:08.10Pace6:04.05ZoneThreshold Miles
Tempo run.
Leg 3: Distance8.020Time1:07:33.50Pace8:25.42
Distance.
Split 1:Distance0.000Time0:00.10Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.10Pace0:00.00
Split 2:Distance8.020Time1:07:33.40Pace8:25.41ZoneEasy Miles Cumilative:Distance8.020Time1:07:33.50Pace8:25.42

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

Mon, Jul 08, 2024

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 - 2024-07-08 09:53:48
Workout Totals: Distance12.000Time1:38:06.20Pace8:10.52
12 total, easy pace.
Leg 1: Distance10.000Time1:20:11.00Pace8:01.10ZoneEasy Miles
Do not remember if I ran this alone or part with the kids.
Leg 2: Distance1.000Time9:35.10Pace9:35.10ZoneEasy Miles
With Leigha and Mary.
Leg 3: Distance1.000Time8:20.10Pace8:20.10ZoneEasy Miles
With Mary, Bella ran ahead if I remember right.

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

Tue, Jul 09, 2024

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 - 2024-07-09 09:17:16
Workout Totals: Distance12.000Time1:38:00.40Pace8:10.03
12 total. Easy pace.
Leg 1: Distance5.000Time39:33.10Pace7:54.62ZoneEasy Miles
With Matthew.
Leg 2: Distance5.000Time40:16.50Pace8:03.30ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:29.80Pace9:29.80ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time8:41.00Pace8:41.00ZoneEasy Miles
With Mary. Do not remember if Bella stayed with us or ran ahead.

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

Wed, Jul 10, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.57	0.70	0.00	0.00	12.27

Fast Running Friend Workout - 2024-07-10 09:40:45
Workout Totals: Distance12.273Time1:38:00.10Pace7:59.11
12 total. Took Mary, Bella, and Leigha to the track. Leigha ran an 800 PR of 3:53 (2:01, 1:52). Bella did 800 in 3:19. Mary was struggling today, could not keep up with Bella, then to not end the day on a bad note I had her run a fast 400 but all she had was 1:40.
Leg 1: Distance10.000Time1:19:47.90Pace7:58.79ZoneEasy Miles
Part alone, part with the kids if I remember right.
Leg 2: Distance0.350Time3:06.50Pace8:52.86ZoneEasy Miles
Leg 3: Distance0.500Time3:53.80Pace7:47.60ZoneEasy Miles
Paced Leigha through 800 with Mary and Bella.
Leg 4: Distance0.496Time3:19.60Pace6:42.42ZoneMarathon Pace Miles
Paced Bella through 800.
Leg 5: Distance0.021Time0:09.90Pace7:51.43ZoneEasy Miles
Leg 6: Distance0.015Time0:07.10Pace7:53.33ZoneEasy Miles
Leg 7: Distance0.062Time0:28.50Pace7:39.68ZoneEasy Miles
Leg 8: Distance0.209Time1:40.30Pace7:59.90ZoneMarathon Pace Miles
Paced Mary for the 400.
Leg 9: Distance0.620Time5:26.50Pace8:46.61ZoneEasy Miles
Cool-down.

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

Thu, Jul 11, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.74	0.00	0.00	0.00	13.74

Fast Running Friend Workout - 2024-07-11 08:13:48
Workout Totals: Distance13.737Time1:50:35.10Pace8:03.01
13.6 total. Forgot where the car was parked, so ended up with 1.6 mile bonus.
Leg 1: Distance11.600Time1:32:14.90Pace7:57.15ZoneEasy Miles
Part with the Jacob, part alone.
Leg 2: Distance1.000Time9:14.50Pace9:14.50ZoneEasy Miles
With Mary and Leigha.
Leg 3: Distance1.137Time9:05.70Pace7:59.95
With Mary.
Split 1:Distance0.000Time0:00.10Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.10Pace0:00.00
Split 2:Distance1.137Time9:05.60Pace7:59.86ZoneEasy Miles Cumilative:Distance1.137Time9:05.70Pace7:59.95

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

Fri, Jul 12, 2024

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 - 2024-07-12 09:01:32
Workout Totals: Distance12.000Time1:36:04.90Pace8:00.41
12 total. Easy pace.
Leg 1: Distance5.000Time39:07.30Pace7:49.46ZoneEasy Miles
With Matthew.
Leg 2: Distance5.000Time38:51.20Pace7:46.24ZoneEasy Miles
Alone, I think.
Leg 3: Distance1.000Time9:16.90Pace9:16.90ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time8:49.50Pace8:49.50ZoneEasy Miles
With Mary. Do not remember if Bella ran ahead.

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

Sat, Jul 13, 2024

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 - 2024-07-13 08:11:21
Workout Totals: Distance16.000Time2:09:21.80Pace8:05.11
15 total, did a 2 mile tempo down the canyon in 11:56.
Leg 1: Distance0.980Time8:11.90Pace8:21.94ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:56.80Pace5:58.40ZoneEasy Miles
Tempo run.
Leg 3: Distance11.020Time1:30:42.00Pace8:13.83ZoneEasy Miles
Distance.
Leg 4: Distance2.000Time18:31.10Pace9:15.55ZoneEasy Miles
With Mary and Bella.

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

Mon, Jul 15, 2024

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 - 2024-07-15 08:57:40
Workout Totals: Distance12.000Time1:36:36.30Pace8:03.03
12 total, easy pace.
Leg 1: Distance1.000Time7:43.50Pace7:43.50ZoneEasy Miles
Alone.
Leg 2: Distance5.000Time39:27.30Pace7:53.46ZoneEasy Miles
With Matthew and Benjamin, I think.
Leg 3: Distance4.000Time31:50.60Pace7:57.65ZoneEasy Miles
With Benjamin if I remember right.
Leg 4: Distance1.000Time9:17.10Pace9:17.10ZoneEasy Miles
With Leigha.
Leg 5: Distance1.000Time8:17.80Pace8:17.80ZoneEasy Miles
With Bella.

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

Tue, Jul 16, 2024

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 - 2024-07-16 09:14:08
Workout Totals: Distance12.000Time1:34:42.50Pace7:53.54
12 total. Did a mile pickup in 5:53.
Leg 1: Distance0.980Time8:14.30Pace8:24.39ZoneEasy Miles
Warm-up.
Leg 2: Distance1.000Time5:53.40Pace5:53.40ZoneEasy Miles
Fast mile.
Leg 3: Distance8.020Time1:03:02.60Pace7:51.65ZoneEasy Miles
I think I ran this mostly alone.
Leg 4: Distance1.000Time8:49.70Pace8:49.70ZoneEasy Miles
With Mary and Leigha.
Leg 5: Distance1.000Time8:42.50Pace8:42.50ZoneEasy Miles
With Mary.

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

Wed, Jul 17, 2024

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 - 2024-07-17 07:37:08
Workout Totals: Distance12.000Time1:37:12.70Pace8:06.06
12 total. Easy pace.
Leg 1: Distance10.000Time1:18:37.50Pace7:51.75ZoneEasy Miles
Leg 2: Distance1.000Time9:20.60Pace9:20.60ZoneEasy Miles
With Mary and Leigha.
Leg 3: Distance1.000Time9:14.60Pace9:14.60ZoneEasy Miles
With Mary.

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

Thu, Jul 18, 2024

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 - 2024-07-18 08:59:36
Workout Totals: Distance10.000Time1:17:57.60Pace7:47.76
12 total. Easy pace.
Leg 1: Distance10.000Time1:17:57.60Pace7:47.76ZoneEasy Miles
Part with the kids, part alone, if I remember right.

Fast Running Friend Workout - 2024-07-18 21:42:45
Workout Totals: Distance2.000Time18:59.40Pace9:29.70

Leg 1: Distance2.000Time18:59.40Pace9:29.70ZoneEasy Miles
With Mary and Bella.

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

Fri, Jul 19, 2024

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 - 2024-07-19 07:47:29
Workout Totals: Distance12.000Time1:35:47.50Pace7:58.96
12 total. Easy pace.
Leg 1: Distance8.000Time1:02:23.20Pace7:47.90ZoneEasy Miles
With Jacob.
Leg 2: Distance2.000Time15:56.90Pace7:58.45ZoneEasy Miles
With Stephen, Matthew and William.
Leg 3: Distance1.000Time9:21.30Pace9:21.30ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time8:06.10Pace8:06.10ZoneEasy Miles
With Bella.

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

Sat, Jul 20, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.53	0.00	3.00	0.00	17.53

Fast Running Friend Workout - 2024-07-20 08:03:17
Workout Totals: Distance17.530Time2:19:05.40Pace7:56.06
About 17.5 total. Did a 2 mile tempo run in 11:48 (5:48, 6:00). Fastest since the injury. Happy that I closed in 6:00. Matthew ran 11:35. Jacob paced him. Do not remember what Benjamin did. 5 mile tempo, but do not remember what he got.
Leg 1: Distance0.980Time7:58.60Pace8:08.37ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:48.40Pace5:54.20ZoneThreshold Miles
Tempo run.
Leg 3: Distance6.050Time51:42.60Pace8:32.83ZoneEasy Miles
Mostly with Benjamin.
Leg 4: Distance1.000Time5:57.10Pace5:57.10ZoneThreshold Miles
Leg 5: Distance5.500Time44:25.20Pace8:04.58ZoneEasy Miles
Leg 6: Distance1.000Time9:00.50Pace9:00.50ZoneEasy Miles
With Mary and Leigha.
Leg 7: Distance1.000Time8:13.00Pace8:13.00ZoneEasy Miles
With Bella.

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

Mon, Jul 22, 2024

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 - 2024-07-22 19:29:10
Workout Totals: Distance9.000Time1:14:00.10Pace8:13.34
Got 8 miles in while travelling to College Station, TX for the USATF nationals.
Leg 1: Distance9.000Time1:14:00.10Pace8:13.34ZoneEasy Miles

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

Tue, Jul 23, 2024

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 - 2024-07-23 05:56:00
Workout Totals: Distance12.000Time1:38:08.50Pace8:10.71
12 total. Matthew raced 3000 in 11:10.
Leg 1: Distance10.000Time1:20:07.40Pace8:00.74ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time9:44.60Pace9:44.60ZoneEasy Miles
With Leigha, Mary, Bella, and Stephen.
Leg 3: Distance1.000Time8:16.50Pace8:16.50ZoneEasy Miles
Alone.

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

Wed, Jul 24, 2024

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 - 2024-07-24 07:08:48
Workout Totals: Distance10.000Time1:20:38.50Pace8:03.85
12 total. Jacob raced 1500 in 4:35.
Leg 1: Distance2.000Time15:48.40Pace7:54.20ZoneEasy Miles
With Jacob and Matthew.
Leg 2: Distance3.000Time25:09.40Pace8:23.13ZoneEasy Miles
With Stephen and Matthew.
Leg 3: Distance5.000Time39:40.70Pace7:56.14
Alone.
Split 1:Distance5.000Time39:40.70Pace7:56.14ZoneEasy Miles Cumilative:Distance5.000Time39:40.70Pace7:56.14
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance5.000Time39:40.70Pace7:56.14
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance5.000Time39:40.70Pace7:56.14
Split 4:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance5.000Time39:40.70Pace7:56.14
Split 5:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance5.000Time39:40.70Pace7:56.14
Split 6:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance5.000Time39:40.70Pace7:56.14

Fast Running Friend Workout - 2024-07-24 20:20:59
Workout Totals: Distance2.000Time19:15.90Pace9:37.95

Leg 1: Distance1.000Time9:47.10Pace9:47.10ZoneEasy Miles
With Stephen, Jacob, Leigha and Bella.
Leg 2: Distance1.000Time9:28.80Pace9:28.80ZoneEasy Miles
With Stephen, Jacob, and Bella.

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

Thu, Jul 25, 2024

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 - 2024-07-25 19:34:38
Workout Totals: Distance12.000Time1:41:10.40Pace8:25.87
12 total, easy pace. Bella ran 3:20 in the 800.
Leg 1: Distance10.000Time1:21:00.10Pace8:06.01ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time9:50.30Pace9:50.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time10:20.00Pace10:20.00ZoneEasy Miles
With Mary.

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

Fri, Jul 26, 2024

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 - 2024-07-26 20:41:57
Workout Totals: Distance8.000Time1:03:44.30Pace7:58.04
Travel day, but got 8 miles in.
Leg 1: Distance1.000Time9:34.80Pace9:34.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2: Distance7.000Time54:09.50Pace7:44.21ZoneEasy Miles
With Benjamin.

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

Sat, Jul 27, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.04	0.00	3.00	0.00	16.04

Fast Running Friend Workout - 2024-07-27 07:36:08
Workout Totals: Distance16.040Time2:03:32.00Pace7:42.09
16 total. Benjamin and Jacob paced me through 2 miles in 11:47 (5:49, 5:58), then after some distance Benjamin also pulled me through a mile in 5:53. Jacob kept on going and got 5 miles (last one uphill) in a low 29 if I remember right.
Leg 1: Distance1.040Time8:56.50Pace8:35.87ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:47.30Pace5:53.65ZoneThreshold Miles
Tempo run.
Leg 3: Distance5.100Time41:02.90Pace8:02.92ZoneEasy Miles
With Benjamin.
Leg 4: Distance1.000Time5:53.00Pace5:53.00ZoneThreshold Miles
Another mile interval for a bonus.
Leg 5: Distance0.900Time7:08.50Pace7:56.11ZoneEasy Miles
To the car.
Leg 6: Distance5.000Time39:39.40Pace7:55.88ZoneEasy Miles
Leg 7: Distance1.000Time9:04.40Pace9:04.40ZoneEasy Miles
With Leigha.

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

Mon, Jul 29, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.35	0.00	0.50	0.16	12.01

Fast Running Friend Workout - 2024-07-29 08:20:56
Workout Totals: Distance12.000Time1:35:22.00Pace7:56.83
12 total. Did 0.5 in 3:04 with Stephen and Matthew + pickup on the hill.
Leg 1: Distance1.000Time7:59.60Pace7:59.60ZoneEasy Miles
Alone.
Leg 2: Distance0.500Time3:55.10Pace7:50.20ZoneEasy Miles
Warm-up with Stephen and Matthew.
Leg 3: Distance0.500Time3:04.80Pace6:09.60ZoneThreshold Miles
0.5 interval with Stephen and Matthew.
Leg 4: Distance2.000Time15:47.00Pace7:53.50
With Stephen and Matthew, pickup on the uphill.
Split 1:Distance1.845Time14:47.70Pace8:01.14ZoneEasy Miles Cumilative:Distance1.845Time14:47.70Pace8:01.14
Split 2:Distance0.155Time0:59.30Pace6:22.58ZoneVO2 Max Miles Cumilative:Distance2.000Time15:47.00Pace7:53.50

Leg 5: Distance6.000Time46:41.20Pace7:46.87ZoneEasy Miles
I think I ran this alone. Or maybe with Benjamin.
Leg 6: Distance1.000Time9:46.70Pace9:46.70ZoneEasy Miles
With Leigha.
Leg 7: Distance1.000Time8:07.60Pace8:07.60ZoneEasy Miles
With Bella.

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

Tue, Jul 30, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.75	0.00	2.00	0.25	12.00

Fast Running Friend Workout - 2024-07-30 07:21:57
Workout Totals: Distance12.000Time1:39:31.30Pace8:17.61
12 total. Did a 2 mile tempo in 11:46 (even splits) + the last quarter of Matthew's workout (4x0.25). Jacob paced me for the first 2, then finished out the 5. I think he ran 28:58.
Leg 1: Distance1.040Time8:29.10Pace8:09.52ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:46.20Pace5:53.10ZoneThreshold Miles
Tempo run.
Leg 3: Distance1.960Time15:42.40Pace8:00.82ZoneEasy Miles
Back to the car.
Leg 4: Distance2.480Time20:43.30Pace8:21.33ZoneEasy Miles
Watching Matthew do 3x0.25.
Leg 5: Distance0.250Time1:16.90Pace5:07.60ZoneVO2 Max Miles
Decided to join Matthew for a quarter.
Leg 6: Distance2.270Time21:43.80Pace9:34.36ZoneEasy Miles
Cool-down with Matthew.
Leg 7: Distance1.000Time9:46.50Pace9:46.50ZoneEasy Miles
With Leigha.
Leg 8: Distance1.000Time10:03.10Pace10:03.10ZoneEasy Miles
With Mary.

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

Wed, Jul 31, 2024

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 - 2024-07-31 08:21:00
Workout Totals: Distance12.000Time1:36:55.10Pace8:04.59
12 total. Easy pace.
Leg 1: Distance10.000Time1:17:50.90Pace7:47.09ZoneEasy Miles
Do not remember much about this run.
Leg 2: Distance1.000Time9:44.70Pace9:44.70ZoneEasy Miles
With Leigha and Mary.
Leg 3: Distance1.000Time9:19.50Pace9:19.50ZoneEasy Miles
With Mary.
Leg 4: Distance0.000Time4:01.50Pace0:00.00ZoneEasy Miles
Leg 5: Distance0.000Time3:00.60Pace0:00.00ZoneEasy Miles
Leg 6: Distance0.000Time0:01.40Pace0:00.00
Split 1:Distance0.000Time0:00.20Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.20Pace0:00.00
Split 2:Distance0.000Time0:01.20Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:01.40Pace0:00.00

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

Thu, Aug 01, 2024

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 - 2024-08-01 09:17:52
Workout Totals: Distance12.000Time1:36:46.00Pace8:03.83
12 total. Did a 0.5 interval on the road with Stephen and Matthew.
Leg 1: Distance0.500Time4:15.00Pace8:30.00ZoneEasy Miles
Warm-up.
Leg 2: Distance0.500Time3:00.90Pace6:01.80
Interal with Stephen and Matthew.
Split 1:Distance0.500Time3:00.90Pace6:01.80ZoneThreshold Miles Cumilative:Distance0.500Time3:00.90Pace6:01.80
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.500Time3:00.90Pace6:01.80

Leg 3: Distance9.000Time1:11:19.10Pace7:55.46ZoneEasy Miles
Part with the kids, part alone.
Leg 4: Distance1.000Time9:26.00Pace9:26.00ZoneEasy Miles
With Mary and Leigha.
Leg 5: Distance1.000Time8:45.00Pace8:45.00ZoneEasy Miles
With Mary.

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

Fri, Aug 02, 2024

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 - 2024-08-02 09:22:34
Workout Totals: Distance12.000Time1:37:14.90Pace8:06.24
12 total. Did a pickup on the hill with Matthew in 56.1.
Leg 1: Distance3.000Time23:28.20Pace7:49.40
With Matthew.
Split 1:Distance2.845Time22:32.10Pace7:55.25ZoneEasy Miles Cumilative:Distance2.845Time22:32.10Pace7:55.25
Split 2:Distance0.155Time0:56.10Pace6:01.94ZoneVO2 Max Miles Cumilative:Distance3.000Time23:28.20Pace7:49.40

Leg 2: Distance7.000Time54:24.30Pace7:46.33ZoneEasy Miles
Alone - or maybe with Benjamin.
Leg 3: Distance1.000Time10:35.80Pace10:35.80ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time8:46.60Pace8:46.60ZoneEasy Miles
With Mary and Bella.

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

Sat, Aug 03, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.14	0.00	5.00	0.00	12.14

Fast Running Friend Workout - 2024-08-03 07:59:23
Workout Totals: Distance12.140Time1:31:14.70Pace7:30.96
12 total. Did a 5 mile tempo down the canyon for the first time in a long time. Benjamin and Jacob paced me. Got 30:39, was happy with the result. Both Benjamin and Jacob struggled afterwards. They were supposed to run 7 speeding up in the last 2 miles. Benjamin started stumbling, ran a 6:23 mile, and was done. Jacob ran a 5:50, and then struggled on the hill with 6:07.
Leg 1: Distance2.420Time20:35.10Pace8:30.37ZoneEasy Miles
Warm-up.
Leg 2: Distance5.000Time30:39.90Pace6:07.98ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.720Time22:42.30Pace8:20.85ZoneEasy Miles
Back to the car.
Leg 4: Distance2.000Time17:17.40Pace8:38.70ZoneEasy Miles
With Benjamin and William.

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

Mon, Aug 05, 2024

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

Fast Running Friend Workout - 2024-08-05 05:20:44
Workout Totals: Distance7.000Time54:37.30Pace7:48.19
Travel day. Got 7 miles in Los Lunas, NM early in the morning, then drove to Houston all day.
Leg 1: Distance7.000Time54:37.30Pace7:48.19ZoneEasy Miles

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

Tue, Aug 06, 2024

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 - 2024-08-06 07:00:17
Workout Totals: Distance8.000Time1:04:01.30Pace8:00.16
Another travel day. Got 8 miles in Houston.
Leg 1: Distance8.000Time1:04:01.30Pace8:00.16ZoneEasy Miles

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

Wed, Aug 07, 2024

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 - 2024-08-07 06:23:21
Workout Totals: Distance12.000Time1:35:49.80Pace7:59.15
12 total. In Austin for Benjamin's PhD defense. He was successful. The run was hard, though - very hot and humid.
Leg 1: Distance10.000Time1:21:03.60Pace8:06.36ZoneEasy Miles
With Benjamin, first two with Maddy as well.
Leg 2: Distance2.000Time14:46.20Pace7:23.10ZoneEasy Miles
On the treadmill.

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

Thu, Aug 08, 2024

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 - 2024-08-08 07:14:29
Workout Totals: Distance10.000Time1:14:43.10Pace7:28.31
10 total in Austin. Another hard run. Flew home in the evening, happy to be back in Utah.
Leg 1: Distance10.000Time1:14:43.10Pace7:28.31ZoneEasy Miles
With Benjamin.

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

Fri, Aug 09, 2024

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 - 2024-08-09 09:25:10
Workout Totals: Distance12.000Time1:38:04.10Pace8:10.34
12 total. Easy pace.
Leg 1: Distance5.000Time39:40.00Pace7:56.00ZoneEasy Miles
With Matthew.
Leg 2: Distance5.000Time39:50.40Pace7:58.08ZoneEasy Miles
Part with Benjamin, part alone.
Leg 3: Distance1.000Time9:49.20Pace9:49.20ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time8:44.50Pace8:44.50ZoneEasy Miles
With Mary and Bella.

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

Sat, Aug 10, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.15	0.00	13.11	0.00	17.26

Fast Running Friend Workout - 2024-08-10 08:18:12
Workout Totals: Distance17.259Time2:06:21.80Pace7:19.30
17 total. Ran the course of the Provo River Half at race effort with Jacob and Benjamin. Benjamin ran ahead in the last 3 miles. Jacob stayed with me. We finished in 1:26:58. Benjamin had 1:25. He struggled with stumbling even though the pace was slow. I was just too tired from everything and it showed. Need to get some sleep.
Leg 1: Distance1.050Time9:13.30Pace8:46.95ZoneEasy Miles
Warm-up.
Leg 2: Distance13.109Time1:26:58.00Pace6:38.05ZoneThreshold Miles
Half-marathon.
Leg 3: Distance1.100Time11:12.20Pace10:11.09ZoneEasy Miles
To the house.
Leg 4: Distance1.000Time9:25.50Pace9:25.50ZoneEasy Miles
With Mary and Leigha.
Leg 5: Distance1.000Time9:32.80Pace9:32.80ZoneEasy Miles
With Mary.

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

Mon, Aug 12, 2024

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 - 2024-08-12 08:22:31
Workout Totals: Distance12.000Time1:41:48.90Pace8:29.07
12 total. Easy pace.
Leg 1: Distance4.000Time36:16.60Pace9:04.15ZoneEasy Miles
With William, part with Benjamin.
Leg 2: Distance6.000Time47:52.10Pace7:58.68ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:16.40Pace9:16.40ZoneEasy Miles
With Mary, William and Leigha.
Leg 4: Distance1.000Time8:23.80Pace8:23.80ZoneEasy Miles
With Matthew, Mary, and Bella.

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

Wed, Aug 14, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.13	0.00	5.00	0.00	12.13

Fast Running Friend Workout - 2024-08-14 07:30:02
Workout Totals: Distance12.130Time1:29:29.60Pace7:22.67
12 total. Did a 5 mile tempo down the canyon in 30:41. Jacob paced me, then finished out 7 in 42:47. Benjamin also did 7 in 40:30.
Leg 1: Distance2.420Time19:31.70Pace8:04.17ZoneEasy Miles
Warm-up.
Leg 2: Distance5.000Time30:41.90Pace6:08.38ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.710Time21:51.20Pace8:03.84ZoneEasy Miles
Cool-down/distance.
Leg 4: Distance1.000Time9:16.00Pace9:16.00ZoneEasy Miles
With Mary and Leigha.
Leg 5: Distance1.000Time8:08.80Pace8:08.80ZoneEasy Miles
With Mary and Bella.

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

Thu, Aug 15, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.04	0.00	0.00	1.00	12.04

Fast Running Friend Workout - 2024-08-15 09:12:07
Workout Totals: Distance12.040Time1:38:10.90Pace8:09.28
12 total. Did 4x0.25 with Matthew and Benjamin.
Leg 1: Distance0.980Time8:08.00Pace8:17.96ZoneEasy Miles
Leg 2: Distance1.750Time12:29.00Pace7:08.00
Split 1:Distance0.250Time1:22.00Pace5:28.00ZoneVO2 Max Miles Cumilative:Distance0.250Time1:22.00Pace5:28.00
Split 2:Distance0.250Time2:20.60Pace9:22.40ZoneEasy Miles Cumilative:Distance0.500Time3:42.60Pace7:25.20
Split 3:Distance0.250Time1:17.60Pace5:10.40ZoneVO2 Max Miles Cumilative:Distance0.750Time5:00.20Pace6:40.27
Split 4:Distance0.250Time2:28.30Pace9:53.20ZoneEasy Miles Cumilative:Distance1.000Time7:28.50Pace7:28.50
Split 5:Distance0.250Time1:20.70Pace5:22.80ZoneVO2 Max Miles Cumilative:Distance1.250Time8:49.20Pace7:03.36
Split 6:Distance0.250Time2:21.30Pace9:25.20ZoneEasy Miles Cumilative:Distance1.500Time11:10.50Pace7:27.00
Split 7:Distance0.250Time1:18.50Pace5:14.00ZoneVO2 Max Miles Cumilative:Distance1.750Time12:29.00Pace7:08.00

Leg 3: Distance3.310Time27:42.10Pace8:22.15ZoneEasy Miles
To the house.
Leg 4: Distance4.000Time31:40.60Pace7:55.15ZoneEasy Miles
Most of it with Benjamin.
Leg 5: Distance1.000Time9:34.90Pace9:34.90ZoneEasy Miles
With Mary and Leigha.
Leg 6: Distance1.000Time8:36.30Pace8:36.30ZoneEasy Miles
With Mary.

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

Fri, Aug 16, 2024

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 - 2024-08-16 07:26:29
Workout Totals: Distance12.000Time1:32:21.20Pace7:41.77
12 total. Easy pace.
Leg 1: Distance10.000Time1:14:16.40Pace7:25.64ZoneEasy Miles
With Benjamin, part with Jacob.
Leg 2: Distance1.000Time9:14.20Pace9:14.20ZoneEasy Miles
With Mary and Leigha.
Leg 3: Distance1.000Time8:50.60Pace8:50.60ZoneEasy Miles
With Mary.

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

Sat, Aug 17, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	5.00	0.00	13.00

Fast Running Friend Workout - 2024-08-17 08:01:11
Workout Totals: Distance13.000Time1:39:53.60Pace7:41.05
13 total. Did a 5 mile tempo in 31:16. Slower today - a few factors. Was tired, it was warmer, and I did not have a pacer. Jacob did 5 in 28:20. Benjamin did 7 in 39:38 if I remember right. Last mile uphill in 5:58. Less stumbling, that is a plus.
Leg 1: Distance2.420Time20:34.90Pace8:30.29ZoneEasy Miles
Warm-up.
Leg 2: Distance5.000Time31:16.00Pace6:15.20ZoneThreshold Miles
Tempo run.
Leg 3: Distance5.580Time48:02.70Pace8:36.61ZoneEasy Miles
Distance/cool-down.

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

Mon, Aug 19, 2024

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 - 2024-08-19 09:03:23
Workout Totals: Distance12.000Time1:35:20.10Pace7:56.68
12 total. Easy pace.
Leg 1: Distance5.000Time38:48.40Pace7:45.68ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance5.000Time39:09.70Pace7:49.94ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:25.90Pace9:25.90ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time7:56.10Pace7:56.10ZoneEasy Miles
With Bella.

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

Tue, Aug 20, 2024

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 - 2024-08-20 07:24:52
Workout Totals: Distance12.000Time1:35:12.40Pace7:56.03
Did a 2 mile tempo run in 11:44 down the canyon (5:49, 5:55). Matthew ran 11:33 kicking in 78 over the last 0.25. Jacob paced Matthew, and then ran the last mile in 5:15 to finish in 16:48. Benjamin did 3 in 14:55 (4:57, 5:03, 4:55). Had some leg cramping but was able to run through it. Total of 12 for me.
Leg 1: Distance0.980Time8:23.50Pace8:33.78ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:44.60Pace5:52.30ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.020Time17:54.00Pace8:51.68ZoneEasy Miles
Cool-down.
Leg 4: Distance5.000Time39:29.20Pace7:53.84ZoneEasy Miles
More distance.
Leg 5: Distance1.000Time9:18.70Pace9:18.70ZoneEasy Miles
With Leigha.
Leg 6: Distance1.000Time8:22.40Pace8:22.40ZoneEasy Miles
With Bella.

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

Wed, Aug 21, 2024

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 - 2024-08-21 09:21:59
Workout Totals: Distance12.000Time1:37:24.40Pace8:07.03
12 total, easy pace.
Leg 1: Distance5.000Time39:46.70Pace7:57.34ZoneEasy Miles
With Matthew.
Leg 2: Distance5.000Time39:49.40Pace7:57.88ZoneEasy Miles
Do not remember if I ran this alone or with Benjamin.
Leg 3: Distance1.000Time9:22.70Pace9:22.70ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time8:25.60Pace8:25.60ZoneEasy Miles
With Bella.

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

Thu, Aug 22, 2024

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 - 2024-08-22 08:32:39
Workout Totals: Distance10.000Time1:21:20.70Pace8:08.07
10 total. Easy pace. Tapering for the Top of Utah Half.
Leg 1: Distance5.000Time39:25.90Pace7:53.18ZoneEasy Miles
With Benjamin and Matthew if I remember right.
Leg 2: Distance3.000Time23:39.70Pace7:53.23ZoneEasy Miles
Maybe with William.
Leg 3: Distance1.000Time9:38.10Pace9:38.10ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time8:37.00Pace8:37.00ZoneEasy Miles
With Bella.

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

Fri, Aug 23, 2024

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 - 2024-08-23 09:44:37
Workout Totals: Distance6.000Time46:31.10Pace7:45.18
6 total. Easy pace.
Leg 1: Distance6.000Time46:31.10Pace7:45.18ZoneEasy Miles
With Benjamin and Matthew.

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

Sat, Aug 24, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.00	13.11	0.00	16.61

Fast Running Friend Workout - 2024-08-24 06:21:44
Workout Totals: Distance16.609Time1:56:49.50Pace7:02.03
Top of Utah Half, 1:24:45, 25th overall, 7th master. Did the best that I could to honor the memory of Steve Anderson, who passed away from a blood clot shortly before the race. We stayed with him the night before this race many times, almost every year over the last 10 years. I raced him on this course 10 years ago. It is a sobering reality that you could be healthy in every way except one, and that one - the weakest link in the chain - could kill you. However, the plan of God is that we leave this earth sooner or later according to His will, or perhaps we should say approval. He works with us, but it is He who makes the final decision. I will likely return home some time over the next 70 years. My prayer is that when I return I will have done what I was called to accomplish in mortality. Benjamin improved a bit with his stumbling problem and was able to run 1:15:19. He even won prize money - $50 for the 5th place. He stumbled in the middle, but was able to run the uphill mile in 5:40 followed by the closing 5:09 mile. So at least the last two miles he ran at a competitive pace. Jacob ran 1:18:16. He ran reasonably well to 10 miles then struggled over the last 5K.
Leg 1: Distance1.500Time13:11.70Pace8:47.80ZoneEasy Miles
Warm-up.
Leg 2: Distance13.109Time1:24:45.50Pace6:27.94
Race.
Split 1:Distance1.000Time6:07.60Pace6:07.60ZoneThreshold Miles Cumilative:Distance1.000Time6:07.60Pace6:07.60
Split 2:Distance1.000Time6:17.40Pace6:17.40ZoneThreshold Miles Cumilative:Distance2.000Time12:25.00Pace6:12.50
Split 3:Distance1.000Time6:22.20Pace6:22.20ZoneThreshold Miles Cumilative:Distance3.000Time18:47.20Pace6:15.73
Split 4:Distance1.000Time6:27.10Pace6:27.10ZoneThreshold Miles Cumilative:Distance4.000Time25:14.30Pace6:18.58
Split 5:Distance1.000Time6:16.40Pace6:16.40ZoneThreshold Miles Cumilative:Distance5.000Time31:30.70Pace6:18.14
Split 6:Distance1.000Time6:25.10Pace6:25.10ZoneThreshold Miles Cumilative:Distance6.000Time37:55.80Pace6:19.30
Split 7:Distance1.000Time6:23.80Pace6:23.80ZoneThreshold Miles Cumilative:Distance7.000Time44:19.60Pace6:19.94
Split 8:Distance0.950Time5:59.80Pace6:18.74ZoneThreshold Miles Cumilative:Distance7.950Time50:19.40Pace6:19.80
Split 9:Distance1.050Time6:58.80Pace6:38.86ZoneThreshold Miles Cumilative:Distance9.000Time57:18.20Pace6:22.02
Split 10:Distance1.000Time6:36.40Pace6:36.40ZoneThreshold Miles Cumilative:Distance10.000Time1:03:54.60Pace6:23.46
Split 11:Distance1.000Time6:46.70Pace6:46.70ZoneThreshold Miles Cumilative:Distance11.000Time1:10:41.30Pace6:25.57
Split 12:Distance1.000Time7:11.70Pace7:11.70ZoneThreshold Miles Cumilative:Distance12.000Time1:17:53.00Pace6:29.42
Split 13:Distance1.000Time6:17.00Pace6:17.00ZoneThreshold Miles Cumilative:Distance13.000Time1:24:10.00Pace6:28.46
Split 14:Distance0.109Time0:35.50Pace5:25.69ZoneThreshold Miles Cumilative:Distance13.109Time1:24:45.50Pace6:27.94

Leg 3: Distance1.000Time10:02.30Pace10:02.30ZoneEasy Miles
With Mary.
Leg 4: Distance1.000Time8:50.00Pace8:50.00ZoneEasy Miles
With Bella.

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

Mon, Aug 26, 2024

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 - 2024-08-26 10:17:15
Workout Totals: Distance12.250Time1:33:31.70Pace7:38.10
12 total. Easy pace. Leigha ran a mile PR on the track - 8:07. Her splits were 1:55, 2:06, 2:05, 1:59.
Leg 1: Distance5.000Time37:27.70Pace7:29.54ZoneEasy Miles
With Matthew.
Leg 2: Distance2.000Time15:51.80Pace7:55.90ZoneEasy Miles
With Steven if I remember right.
Leg 3: Distance2.620Time18:29.60Pace7:03.51ZoneEasy Miles
Alone.
Leg 4: Distance1.000Time8:07.20Pace8:07.20ZoneEasy Miles
Paced Leigha with Bella's help.
Leg 5: Distance1.130Time9:45.90Pace8:38.50ZoneEasy Miles
With Bella.
Leg 6: Distance0.500Time3:49.50Pace7:39.00ZoneEasy Miles
Alone.

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

Tue, Aug 27, 2024

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 - 2024-08-27 09:39:39
Workout Totals: Distance12.000Time1:33:29.60Pace7:47.47
12 total. Easy pace.
Leg 1: Distance5.000Time38:31.30Pace7:42.26ZoneEasy Miles
I think this was with Benjamin and Matthew.
Leg 2: Distance5.000Time39:09.00Pace7:49.80ZoneEasy Miles
With Benjamin and Matthew.
Leg 3: Distance2.000Time15:49.30Pace7:54.65ZoneEasy Miles
Alone.

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

Wed, Aug 28, 2024

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 - 2024-08-28 07:30:14
Workout Totals: Distance12.000Time1:35:41.80Pace7:58.48
12 total. Did a 3 mile tempo down the canyon in 18:13 (6:00, 6:06, 6:07). Matthew ran away from me in the last mile and got 17:59. Jacob ran 15:57 (5:24, 5:21, 5:12). Benjamin got his fastest time in a while - 14:46 (4:57, 4:58, 4:51).
Leg 1: Distance0.980Time8:11.60Pace8:21.63ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:13.10Pace6:04.37ZoneThreshold Miles
Tempo run.
Leg 3: Distance3.020Time26:49.00Pace8:52.78ZoneEasy Miles
Back to the car.
Leg 4: Distance3.000Time23:45.20Pace7:55.07ZoneEasy Miles
With Benjamin.
Leg 5: Distance1.000Time9:14.30Pace9:14.30ZoneEasy Miles
With Mary and Leigha.
Leg 6: Distance1.000Time9:28.60Pace9:28.60ZoneEasy Miles
With Mary.

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

Thu, Aug 29, 2024

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 - 2024-08-29 09:11:45
Workout Totals: Distance12.000Time1:36:06.90Pace8:00.57
12 total. Easy pace.
Leg 1: Distance5.000Time39:22.40Pace7:52.48ZoneEasy Miles
With Matthew.
Leg 2: Distance5.000Time38:53.40Pace7:46.68ZoneEasy Miles
Do not remember if I ran this alone.
Leg 3: Distance1.000Time9:35.90Pace9:35.90ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time8:15.20Pace8:15.20ZoneEasy Miles
With Bella.

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

Fri, Aug 30, 2024

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 - 2024-08-30 07:30:52
Workout Totals: Distance10.000Time1:18:23.70Pace7:50.37
10 total. Easy pace.
Leg 1: Distance5.000Time38:31.80Pace7:42.36ZoneEasy Miles
With Matthew, if I remember right.
Leg 2: Distance5.000Time39:51.90Pace7:58.38ZoneEasy Miles
With Benjamin, or maybe alone.

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

Sat, Aug 31, 2024

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 - 2024-08-31 09:55:41
Workout Totals: Distance12.000Time1:36:31.80Pace8:02.65
12 total. Did a mile pickup in 5:52 down the canyon. Benjamin ran it in 4:33. Jacob did 2 miles in 10:57 (5:42, 5:15).
Leg 1: Distance3.000Time23:18.30Pace7:46.10ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance5.000Time39:58.40Pace7:59.68ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time5:52.30Pace5:52.30ZoneThreshold Miles
Mile pickup.
Leg 4: Distance1.000Time8:58.00Pace8:58.00ZoneEasy Miles
Cool-down.
Leg 5: Distance1.000Time9:21.00Pace9:21.00ZoneEasy Miles
With Leigha.
Leg 6: Distance1.000Time9:03.80Pace9:03.80ZoneEasy Miles
With Mary.

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

Mon, Sep 02, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.90	0.00	6.21	0.00	12.11

Fast Running Friend Workout - 2024-09-02 06:44:12
Workout Totals: Distance12.114Time1:33:52.80Pace7:44.98
Payson Onion Days 10 K, 41:08, 7th overall. We decided to run Payson Onion Days together as a family. Results: 10 K Benjamin 36:20 1st Jacob 36:48 2nd Matthew 42:04 8th 5K William 21:37 Bella 22:19 PR, 8th woman Stephen 24:49 Mary 26:59 Leigha 29:01 PR Maddy 29:46 Sarah 36:36 Benjamin had the stumbling problem get worse again. Jacob had problems with endurance. I had problems with the loss of strength. Ran the first 6 miles with Bill Cobler, then he outkicked me. Matthew had problems with endurance and the Momo miserable syndrome - fell back at 4 miles and lost almost a minute. William learned the hard way that if you slack off on the training and are sloppy about the recovery regimen you get out of shape fast. I learned that even though I wonder sometimes when our kids who train consistently beat by other kids their age that do not about the benefits of consistent training for kids - the results would be a lot worse for us if our kids did not train. Stephen was having some back pain issues again. Mary ran OK for her current mental state. Some days she goes out and is barely breaking 10:00 on her runs. So I was happy she was able to average sub-9:00. Sarah had some fatigue issues, but was able to make it through the distance at sub-12:00 average. However, Bella and Leigha ran PRs. I was especially happy about Bella's performance. She earned a laptop.
Leg 1: Distance1.400Time11:52.50Pace8:28.93ZoneEasy Miles
Warm-up.
Leg 2: Distance6.214Time41:08.60Pace6:37.26
Race.
Split 1:Distance1.000Time6:30.00Pace6:30.00ZoneThreshold Miles Cumilative:Distance1.000Time6:30.00Pace6:30.00
Split 2:Distance1.000Time6:30.50Pace6:30.50ZoneThreshold Miles Cumilative:Distance2.000Time13:00.50Pace6:30.25
Split 3:Distance1.000Time6:37.80Pace6:37.80ZoneThreshold Miles Cumilative:Distance3.000Time19:38.30Pace6:32.77
Split 4:Distance1.000Time6:39.40Pace6:39.40ZoneThreshold Miles Cumilative:Distance4.000Time26:17.70Pace6:34.42
Split 5:Distance1.000Time6:59.00Pace6:59.00ZoneThreshold Miles Cumilative:Distance5.000Time33:16.70Pace6:39.34
Split 6:Distance1.000Time6:35.70Pace6:35.70ZoneThreshold Miles Cumilative:Distance6.000Time39:52.40Pace6:38.73
Split 7:Distance0.214Time1:16.20Pace5:56.07ZoneThreshold Miles Cumilative:Distance6.214Time41:08.60Pace6:37.26

Leg 3: Distance4.500Time40:51.70Pace9:04.82ZoneEasy Miles
Distance.

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

Tue, Sep 03, 2024

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 - 2024-09-03 10:02:30
Workout Totals: Distance10.000Time1:25:18.80Pace8:31.88
10 total. Easy pace. Decided to lower the mileage on easy days to try to get some freshness and strength in the legs for the workout days.
Leg 1: Distance3.000Time26:55.10Pace8:58.37ZoneEasy Miles
With William.
Leg 2: Distance5.000Time39:44.80Pace7:56.96ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:38.90Pace9:38.90ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time9:00.00Pace9:00.00ZoneEasy Miles
With Mary.

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

Wed, Sep 04, 2024

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 - 2024-09-04 07:23:54
Workout Totals: Distance12.000Time1:35:35.90Pace7:57.99
12 total. Had an interesting experience. Iain, Conner, Clayton and other BYU guys caught up to us and we ran with them for a little bit. They were going around 6:30-6:50 pace up the canyon. I was surprised that I was conversational at that pace because 2 days ago I raced a 10 K at that pace on a faster terrain. It seemed like something significantly changed for the better over the last two days, but I cannot think of any particular reason except that the cumulative training and recovery efforts bore fruit all of a sudden.
Leg 1: Distance10.000Time1:17:45.40Pace7:46.54ZoneEasy Miles
With Benjamin. Part with Jacob and the BYU team/alumni.
Leg 2: Distance1.000Time9:00.60Pace9:00.60ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time8:49.90Pace8:49.90ZoneEasy Miles
With Bella.

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

Thu, Sep 05, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	6.00	0.00	12.00

Fast Running Friend Workout - 2024-09-05 09:15:01
Workout Totals: Distance12.000Time1:32:05.20Pace7:40.43
12 total. Decided to test if my feeling different yesterday was a fluke or if I really got stronger all of a sudden. So I had Jacob and Benjamin pace me through an out and back 6 mile tempo run in the canyon. The result confirmed that I got stronger. I ran 39:00 with the splits of 6:36, 6:56, 6:58, 6:16, 6:14, 6:02 even though there was very strong headwind in the second and third mile. So I was able to average 6:30 going out and back with a headwind for 2 miles vs 6:37 on a mostly flat course - just a couple of hills in the last two miles and no noticeable wind on Monday. I also felt more energetic and motivated.
Leg 1: Distance2.000Time16:34.20Pace8:17.10ZoneEasy Miles
Warm-up.
Leg 2: Distance6.000Time39:00.50Pace6:30.08ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.000Time18:01.00Pace9:00.50ZoneEasy Miles
Leg 4: Distance1.000Time9:37.00Pace9:37.00ZoneEasy Miles
With Leigha.
Leg 5: Distance1.000Time8:52.50Pace8:52.50ZoneEasy Miles
With Bella.

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

Fri, Sep 06, 2024

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 - 2024-09-06 08:39:08
Workout Totals: Distance10.000Time1:19:20.50Pace7:56.05
10 total. Easy pace.
Leg 1: Distance5.000Time39:41.10Pace7:56.22ZoneEasy Miles
With Matthew and Benjamin - if I remember right.
Leg 2: Distance5.000Time39:39.40Pace7:55.88ZoneEasy Miles
This one was either with Benjamin or alone.

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

Sat, Sep 07, 2024

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 - 2024-09-07 09:58:35
Workout Totals: Distance12.014Time1:29:49.90Pace7:28.63
Ran 12 miles in Lancaster, CA. We went there for Julia and Oliver's wedding reception.
Leg 1: Distance12.014Time1:29:49.90Pace7:28.63ZoneEasy Miles

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

Mon, Sep 09, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.34	0.00	0.00	0.00	8.34

Fast Running Friend Workout - 2024-09-09 20:59:38
Workout Totals: Distance8.339Time1:06:38.70Pace7:59.52
From the Provo Airport to the house after dropping of a rental car. We had an adventure that involved Julia's car breaking down on the way from her and Oliver's wedding reception. So we had to rent a car in Las Vegas to get home.
Leg 1: Distance8.339Time1:06:38.70Pace7:59.52ZoneEasy Miles

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

Tue, Sep 10, 2024

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 - 2024-09-10 09:55:57
Workout Totals: Distance10.000Time1:24:22.70Pace8:26.27
10 total. Easy pace.
Leg 1: Distance5.000Time39:40.10Pace7:56.02ZoneEasy Miles
With Matthew.
Leg 2: Distance3.000Time25:57.50Pace8:39.17ZoneEasy Miles
With William.
Leg 3: Distance1.000Time9:50.10Pace9:50.10ZoneEasy Miles
With Leigha and Mary.
Leg 4: Distance1.000Time8:55.00Pace8:55.00ZoneEasy Miles
With Mary.

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

Wed, Sep 11, 2024

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 - 2024-09-11 09:03:46
Workout Totals: Distance11.000Time1:30:08.20Pace8:11.65
11 total. Matthew ran 400 in 71.8. It is his new PR. Benjamin did a 4 mile tempo down the canyon in 20:07. Jacob ran the first 1.5 with him in 7:35, then rested a quarter in 98, and then ran 75 with 10:28 total for 2 miles.
Leg 1: Distance1.000Time7:48.10Pace7:48.10ZoneEasy Miles
To the track.
Leg 2: Distance0.000Time1:11.60Pace0:00.00ZoneEasy Miles
Timing Matthew
Leg 3: Distance1.000Time9:04.80Pace9:04.80ZoneEasy Miles
Back to the house.
Leg 4: Distance3.000Time23:42.30Pace7:54.10ZoneEasy Miles
More distance with Matthew.
Leg 5: Distance4.000Time31:39.00Pace7:54.75ZoneEasy Miles
Alone.
Leg 6: Distance1.000Time9:14.80Pace9:14.80ZoneEasy Miles
With Mary and Leigha.
Leg 7: Distance1.000Time8:39.20Pace8:39.20ZoneEasy Miles
With Mary.

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

Thu, Sep 12, 2024

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 - 2024-09-12 09:36:12
Workout Totals: Distance10.000Time1:22:02.30Pace8:12.23
10 total. Easy pace.
Leg 1: Distance5.000Time39:06.20Pace7:49.24ZoneEasy Miles
With Matthew.
Leg 2: Distance3.000Time25:34.10Pace8:31.37ZoneEasy Miles
With William.
Leg 3: Distance1.000Time8:31.70Pace8:31.70ZoneEasy Miles
With Mary.
Leg 4: Distance1.000Time8:50.30Pace8:50.30ZoneEasy Miles
With Mary and Leigha.

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

Fri, Sep 13, 2024

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 - 2024-09-13 18:25:18
Workout Totals: Distance11.000Time1:19:59.50Pace7:16.32
10 total. Easy pace.
Leg 1: Distance1.000Time8:48.90Pace8:48.90ZoneEasy Miles
With Mary and Leigha.
Leg 2: Distance1.000Time8:39.10Pace8:39.10ZoneEasy Miles
With Mary.
Leg 3: Distance4.000Time23:21.20Pace5:50.30ZoneEasy Miles
With Matthew.
Leg 4: Distance5.000Time39:10.30Pace7:50.06ZoneEasy Miles
Alone.

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

Sat, Sep 14, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.19	0.00	4.00	0.00	10.19

Fast Running Friend Workout - 2024-09-14 07:03:30
Workout Totals: Distance10.190Time1:18:31.10Pace7:42.33
10+ total. Did a 4 mile tempo run with Matthew down the canyon in 24:44. Our splits were 6:13, 6:12, 6:15, 6:04, last quarter in 84. I felt some energy, but not enough to run faster without being pushed. Benjamin paced Jacob through 4 miles in 21:27. Then he added a bonus impromptu tempo run due to me unexpectedly taking his car. He ran 3 miles averaging sub 5:20.
Leg 1: Distance1.480Time12:20.10Pace8:20.07ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time24:44.30Pace6:11.07ZoneThreshold Miles
Tempo run with Matthew.
Leg 3: Distance2.710Time23:10.80Pace8:33.21ZoneEasy Miles
Cool-down to the car.
Leg 4: Distance1.000Time9:18.40Pace9:18.40ZoneEasy Miles
With Mary and Leigha.
Leg 5: Distance1.000Time8:57.50Pace8:57.50ZoneEasy Miles
With Mary.

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

Mon, Sep 16, 2024

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 - 2024-09-16 10:18:48
Workout Totals: Distance10.000Time1:21:25.10Pace8:08.51
10 total. Ran 6+ from the car shop with Matthew, then the rest alone to make it 8 in the morning, then 2 with the girls at night.
Leg 1: Distance8.000Time1:03:19.50Pace7:54.94ZoneEasy Miles
Part with Matthew, part alone.
Leg 2: Distance1.000Time9:38.00Pace9:38.00ZoneEasy Miles
With Mary and Leigha.
Leg 3: Distance1.000Time8:27.60Pace8:27.60ZoneEasy Miles
Do not remember if this was with Mary, Bella or both.

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

Tue, Sep 17, 2024

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

Fast Running Friend Workout - 2024-09-17 12:34:13
Workout Totals: Distance10.000Time1:23:26.30Pace8:20.63
10 total. Ran 5:52 mile down the canyon with Matthew. Benjamin paced Jacob in a 2 mile tempo run - last one before he went into the MTC. They ran 10:18 - 4:54, 5:24. There was headwind, but Jacob still tried to go sub-10:00, but it was too fast for his fitness and the conditions.
Leg 1: Distance0.980Time8:13.30Pace8:23.37ZoneEasy Miles
Warm-up.
Leg 2: Distance1.000Time5:52.30Pace5:52.30ZoneThreshold Miles
With Matthew.
Leg 3: Distance6.020Time49:47.20Pace8:16.21ZoneEasy Miles
With Jacob, part with Benjamin and Matthew.
Leg 4: Distance1.000Time10:01.20Pace10:01.20ZoneEasy Miles
With Mary.
Leg 5: Distance1.000Time9:32.30Pace9:32.30ZoneEasy Miles
With Leigha.

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

Wed, Sep 18, 2024

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

Fast Running Friend Workout - 2024-09-18 09:18:01
Workout Totals: Distance10.062Time1:20:00.30Pace7:57.07
10 total. Easy pace.
Leg 1: Distance5.000Time38:18.80Pace7:39.76ZoneEasy Miles
With Matthew.
Leg 2: Distance3.000Time22:54.90Pace7:38.30ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:22.50Pace9:22.50ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time8:54.80Pace8:54.80ZoneEasy Miles
With Mary.
Leg 5: Distance0.062Time0:29.30Pace7:52.58ZoneEasy Miles
Hill sprint with Sarah.

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

Fri, Sep 20, 2024

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 - 2024-09-20 09:16:21
Workout Totals: Distance10.000Time1:21:04.90Pace8:06.49
10 total. Easy pace.
Leg 1: Distance5.000Time39:18.20Pace7:51.64ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time23:57.70Pace7:59.23ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:05.90Pace9:05.90ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time8:43.10Pace8:43.10ZoneEasy Miles
With Mary.

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

Sat, Sep 21, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.29	0.00	4.00	0.00	14.29

Fast Running Friend Workout - 2024-09-21 09:34:24
Workout Totals: Distance14.290Time1:51:09.80Pace7:46.75
A bit over 14 total. Did a 4 mile tempo run in 24:37 (5:59, 6:09, 6:26, 6:03). Matthew ran the first 3 with me. Once he slowed down in the third mile, I told him to be done so he would not be practicing the "miserable Momo". Benjamin did 4 miles in 20:32 with severe stumbling in the last mile, which he did in 5:27. However, then after some run he was able to run 9:49 mile with the splits of 5:00, 4:49 and no stumbling.
Leg 1: Distance1.480Time11:58.70Pace8:05.61ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time24:37.90Pace6:09.48ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.060Time17:59.70Pace8:44.13ZoneEasy Miles
With Matthew.
Leg 4: Distance4.750Time38:00.90Pace8:00.19ZoneEasy Miles
With Benjamin (part).
Leg 5: Distance1.000Time9:45.30Pace9:45.30ZoneEasy Miles
With Leigha.
Leg 6: Distance1.000Time8:47.30Pace8:47.30ZoneEasy Miles
With Mary.

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

Mon, Sep 23, 2024

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 - 2024-09-23 10:03:38
Workout Totals: Distance10.000Time1:19:38.40Pace7:57.84
10 total. Easy pace.
Leg 1: Distance5.000Time38:50.30Pace7:46.06ZoneEasy Miles
With Matthew.
Leg 2: Distance3.000Time23:01.10Pace7:40.37ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:32.60Pace9:32.60ZoneEasy Miles
With Leigha and Mary.
Leg 4: Distance1.000Time8:14.40Pace8:14.40ZoneEasy Miles
With Mary and Bella. Or maybe Bella ran ahead.

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

Tue, Sep 24, 2024

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 - 2024-09-24 09:21:27
Workout Totals: Distance10.000Time1:19:47.90Pace7:58.79
10 total. Easy pace.
Leg 1: Distance5.000Time39:11.50Pace7:50.30ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time23:52.30Pace7:57.43ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time8:59.40Pace8:59.40ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time7:44.70Pace7:44.70ZoneEasy Miles
With Bella.

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

Wed, Sep 25, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.75	0.00	0.00	2.25	10.00

Fast Running Friend Workout - 2024-09-25 08:36:08
Workout Totals: Distance10.000Time1:20:29.90Pace8:02.99
10 total. Did a workout with Matthew alternating 0.75 and 0.25 slow down the canyon. Benjamin paced us for most of it. We ended up with 14:54, sub-6:00 average for 2.5 which was quite a result for me as I struggled to break 18:00 over 3 miles lately. It was also the fastest Matthew had done this workout. Benjamin ran 4 miles in 20:32 earlier.
Leg 1: Distance0.500Time4:41.80Pace9:23.60ZoneEasy Miles
With Sarah.
Leg 2: Distance0.980Time7:55.50Pace8:05.20ZoneEasy Miles
Warm-up.
Leg 3: Distance2.500Time14:54.90Pace5:57.96
Fartlek with Matthew.
Split 1:Distance0.750Time4:09.70Pace5:32.93ZoneVO2 Max Miles Cumilative:Distance0.750Time4:09.70Pace5:32.93
Split 2:Distance0.125Time0:54.60Pace7:16.80ZoneEasy Miles Cumilative:Distance0.875Time5:04.30Pace5:47.77
Split 3:Distance0.750Time4:19.10Pace5:45.47ZoneVO2 Max Miles Cumilative:Distance1.625Time9:23.40Pace5:46.71
Split 4:Distance0.125Time1:00.40Pace8:03.20ZoneEasy Miles Cumilative:Distance1.750Time10:23.80Pace5:56.46
Split 5:Distance0.750Time4:31.10Pace6:01.47ZoneVO2 Max Miles Cumilative:Distance2.500Time14:54.90Pace5:57.96

Leg 4: Distance2.520Time23:16.00Pace9:13.97ZoneEasy Miles
With Benjamin and Matthew.
Leg 5: Distance1.500Time11:50.90Pace7:53.93ZoneEasy Miles
Alone.
Leg 6: Distance1.000Time9:33.30Pace9:33.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 7: Distance1.000Time8:17.50Pace8:17.50ZoneEasy Miles
With Mary and Bella.

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

Thu, Sep 26, 2024

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 - 2024-09-26 09:53:16
Workout Totals: Distance10.000Time1:19:14.20Pace7:55.42
10 miles total. Easy pace.
Leg 1: Distance5.000Time38:11.30Pace7:38.26ZoneEasy Miles
With Mathew and Benjamin.
Leg 2: Distance3.000Time23:40.50Pace7:53.50ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time8:59.20Pace8:59.20ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time8:23.20Pace8:23.20ZoneEasy Miles
With Bella if I remember right.

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

Fri, Sep 27, 2024

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 - 2024-09-27 09:14:46
Workout Totals: Distance10.000Time1:18:45.70Pace7:52.57
10 total. Easy pace.
Leg 1: Distance5.000Time38:24.20Pace7:40.84ZoneEasy Miles
With Matthew.
Leg 2: Distance3.000Time23:00.10Pace7:40.03ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:06.80Pace9:06.80ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time8:14.60Pace8:14.60ZoneEasy Miles
With Mary.

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

Sat, Sep 28, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	3.00	0.00	13.04

Fast Running Friend Workout - 2024-09-28 09:50:23
Workout Totals: Distance13.040Time1:42:17.10Pace7:50.64
13 total. Did a 3 mile tempo run down the canyon in 18:03. Matthew ran the first 2 miles with me, but then fell behind and finished in 18:22. Our first mile was good - 5:52, but then we both faded in the second mile 6:05, and he faded even more than I did in the last mile. Benjamin did 2x4 down 20:37, 20:58 - stumbling in the last 2 miles of the last interval, and the first one was not super great either.
Leg 1: Distance0.980Time7:37.70Pace7:47.04ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:03.20Pace6:01.07ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.060Time17:59.20Pace8:43.88ZoneEasy Miles
Cool-down with Matthew.
Leg 4: Distance5.000Time39:45.60Pace7:57.12ZoneEasy Miles
Alone.
Leg 5: Distance1.000Time9:27.40Pace9:27.40ZoneEasy Miles
With Mary and Leigha.
Leg 6: Distance1.000Time9:24.00Pace9:24.00ZoneEasy Miles
With Mary and Bella.

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

Mon, Sep 30, 2024

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 - 2024-09-30 09:54:02
Workout Totals: Distance10.000Time1:21:06.40Pace8:06.64
10 total. Easy pace.
Leg 1: Distance5.000Time38:36.30Pace7:43.26ZoneEasy Miles
With Matthew and Benjamin.
Leg 2: Distance3.000Time23:53.70Pace7:57.90ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:37.80Pace9:37.80ZoneEasy Miles
With Leigha and Mary.
Leg 4: Distance1.000Time8:58.60Pace8:58.60ZoneEasy Miles
With Mary.

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

Tue, Oct 01, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.85	0.00	0.00	0.16	10.01

Fast Running Friend Workout - 2024-10-01 10:15:04
Workout Totals: Distance10.000Time1:20:10.80Pace8:01.08
10 total. Did a pickup on the hill in 50.6. Was surprised at he result, I had been struggling to go under 55 lately.
Leg 1: Distance5.000Time39:31.80Pace7:54.36ZoneEasy Miles
With Benjamin and Matthew
Leg 2: Distance3.000Time23:09.00Pace7:43.00
With Benjamin.
Split 1:Distance2.845Time22:18.40Pace7:50.44ZoneEasy Miles Cumilative:Distance2.845Time22:18.40Pace7:50.44
Split 2:Distance0.155Time0:50.60Pace5:26.45ZoneVO2 Max Miles Cumilative:Distance3.000Time23:09.00Pace7:43.00

Leg 3: Distance1.000Time9:12.10Pace9:12.10ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time8:17.90Pace8:17.90ZoneEasy Miles
With Mary.

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

Wed, Oct 02, 2024

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

Fast Running Friend Workout - 2024-10-02 10:49:47
Workout Totals: Distance10.000Time1:18:34.70Pace7:51.47
10 total. Benjamin did 4 down the canyon in 19:53, his fastest time in a while. William, Matthew, and I ran a fast 0.5 down the canyon from 2.5 to 2 from the house. William 2:30, Matthew 2:32, I got 2:35, which I was very happy about. In the evening Mary, Bella, and Leigha did a mile time trial. Bella ran 6:46, official track PR, Mary 7:27, and Leigha got 7:56 breaking 8:00 for the first time.
Leg 1: Distance2.500Time20:46.80Pace8:18.72ZoneEasy Miles
With William and Matthew.
Leg 2: Distance0.500Time2:35.60Pace5:11.20ZoneVO2 Max Miles
Interval
Leg 3: Distance2.000Time17:04.00Pace8:32.00ZoneEasy Miles
To the house with William and Matthew.
Leg 4: Distance3.000Time23:25.00Pace7:48.33ZoneEasy Miles
Alone.
Leg 5: Distance1.000Time6:46.90Pace6:46.90ZoneMarathon Pace Miles
Bella's mile time trial.
Leg 6: Distance1.000Time7:56.40Pace7:56.40ZoneEasy Miles
Leigha's mile time trial.

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

Thu, Oct 03, 2024

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 - 2024-10-03 09:48:30
Workout Totals: Distance10.000Time1:20:25.80Pace8:02.58
10 total. Easy pace.
Leg 1: Distance5.000Time39:23.10Pace7:52.62ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time23:46.50Pace7:55.50ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:29.30Pace9:29.30ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time7:46.90Pace7:46.90ZoneEasy Miles
With Bella.

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

Fri, Oct 04, 2024

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 - 2024-10-04 09:28:45
Workout Totals: Distance10.000Time1:20:44.60Pace8:04.46
10 total. Easy pace.
Leg 1: Distance5.000Time38:54.30Pace7:46.86ZoneEasy Miles
With Matthew, part with Benjamin.
Leg 2: Distance3.000Time23:47.10Pace7:55.70ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:13.90Pace9:13.90ZoneEasy Miles
With Leigha and Mary.
Leg 4: Distance1.000Time8:49.30Pace8:49.30ZoneEasy Miles
With Mary.

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

Sat, Oct 05, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.98	0.00	3.00	0.00	11.98

Fast Running Friend Workout - 2024-10-05 08:02:10
Workout Totals: Distance11.980Time1:32:05.30Pace7:41.21
12 total. General Conference today, started earlier. Did 3 miles in 17:59 - 6:01, 6:02, 5:56. Was trying to pull Matthew under 18:00 but he was not up to it, fell back after 2 and ran 18:17. Benjamin did 2x4 20:28, 20:58.
Leg 1: Distance0.980Time7:44.70Pace7:54.18ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:59.30Pace5:59.77ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.000Time17:40.40Pace8:50.20ZoneEasy Miles
Cool-down.
Leg 4: Distance5.000Time39:15.80Pace7:51.16ZoneEasy Miles
More distance.
Leg 5: Distance1.000Time9:25.10Pace9:25.10ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Mon, Oct 07, 2024

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 - 2024-10-07 10:00:14
Workout Totals: Distance10.000Time1:22:03.50Pace8:12.35
10 total. Easy pace.
Leg 1: Distance5.000Time39:49.40Pace7:57.88ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time23:50.60Pace7:56.87ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:34.80Pace9:34.80ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time8:48.70Pace8:48.70ZoneEasy Miles
With Mary.

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

Tue, Oct 08, 2024

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 - 2024-10-08 10:09:33
Workout Totals: Distance10.000Time1:21:29.30Pace8:08.93
10 total. Easy pace.
Leg 1: Distance3.000Time24:24.50Pace8:08.17ZoneEasy Miles
With Benjamin and Stephen.
Leg 2: Distance5.000Time39:20.00Pace7:52.00ZoneEasy Miles
With Benjamin and Matthew.
Leg 3: Distance2.000Time17:44.80Pace8:52.40ZoneEasy Miles
With Mary and Bella.

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

Wed, Oct 09, 2024

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 - 2024-10-09 10:33:29
Workout Totals: Distance10.000Time1:21:07.20Pace8:06.72
10 total. Easy pace. Benjamin ran 4 down the canyon in 20:03.
Leg 1: Distance5.000Time39:47.60Pace7:57.52ZoneEasy Miles
With Matthew.
Leg 2: Distance3.000Time23:28.80Pace7:49.60ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:13.20Pace9:13.20ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time8:37.60Pace8:37.60ZoneEasy Miles
With Mary.

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

Thu, Oct 10, 2024

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 - 2024-10-10 10:10:40
Workout Totals: Distance10.000Time1:21:35.90Pace8:09.59
10 total. Easy pace.
Leg 1: Distance5.000Time39:39.80Pace7:55.96ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time23:53.50Pace7:57.83ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:20.60Pace9:20.60ZoneEasy Miles
With Leigha and Mary.
Leg 4: Distance1.000Time8:42.00Pace8:42.00ZoneEasy Miles
With Mary.

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

Fri, Oct 11, 2024

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

Fast Running Friend Workout - 2024-10-11 09:52:11
Workout Totals: Distance11.090Time1:30:31.30Pace8:09.75
11 total. Easy pace.
Leg 1: Distance5.000Time38:55.60Pace7:47.12ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time23:26.00Pace7:48.67ZoneEasy Miles
With Benjamin.
Leg 3: Distance3.090Time28:09.70Pace9:06.83ZoneEasy Miles
With Mary, Bella, and Leigha to Jamba Juice.

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

Sat, Oct 12, 2024

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 - 2024-10-12 08:03:34
Workout Totals: Distance12.000Time1:35:38.60Pace7:58.22
12 total. Did not do a workout due to the knee not fully recovered. Matthew ran 3 miles in 18:13 by himself. William ran the first mile mostly with him in 6:05. Benjamin did 5 down the canyon with the first 4 in 20:22 and then he hit a spasm and ran the last mile in 5:56 with the last 0.5 in 3:05.
Leg 1: Distance10.000Time1:16:51.70Pace7:41.17ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time9:47.30Pace9:47.30ZoneEasy Miles
With Mary and Leigha.
Leg 3: Distance1.000Time8:59.60Pace8:59.60ZoneEasy Miles
With Mary.

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

Mon, Oct 14, 2024

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 - 2024-10-14 10:00:16
Workout Totals: Distance10.000Time1:21:13.50Pace8:07.35
10 total. Easy pace.
Leg 1: Distance5.000Time39:17.20Pace7:51.44ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time23:32.70Pace7:50.90ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:42.30Pace9:42.30ZoneEasy Miles
With Leigha and Mary.
Leg 4: Distance1.000Time8:41.30Pace8:41.30ZoneEasy Miles
With Mary.

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

Tue, Oct 15, 2024

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 - 2024-10-15 10:22:41
Workout Totals: Distance10.000Time1:19:39.60Pace7:57.96
10 total. Easy pace.
Leg 1: Distance5.000Time38:21.90Pace7:40.38ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time23:17.00Pace7:45.67ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time18:00.70Pace9:00.35ZoneEasy Miles
With Mary, part with Leigha.

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

Wed, Oct 16, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.36	0.00	0.00	0.00	10.36

Fast Running Friend Workout - 2024-10-16 10:08:57
Workout Totals: Distance10.362Time1:22:44.60Pace7:59.12
10+ total. Easy pace. Benjamin did a 5 mile temp down the canyon. Again, ran well in the first 4 miles, then stumbled in the last one.
Leg 1: Distance5.000Time38:01.30Pace7:36.26ZoneEasy Miles
With Matthew.
Leg 2: Distance3.362Time26:27.80Pace7:52.28ZoneEasy Miles
To the car shop.
Leg 3: Distance1.000Time9:30.70Pace9:30.70ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time8:44.80Pace8:44.80ZoneEasy Miles
With Mary.

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

Thu, Oct 17, 2024

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 - 2024-10-17 10:29:45
Workout Totals: Distance10.000Time1:18:35.40Pace7:51.54
10 total. Easy pace.
Leg 1: Distance5.000Time38:29.60Pace7:41.92ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time22:47.30Pace7:35.77ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:40.10Pace9:40.10ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time7:38.40Pace7:38.40ZoneEasy Miles
With Bella.

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

Fri, Oct 18, 2024

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 - 2024-10-18 09:45:02
Workout Totals: Distance10.000Time1:17:05.10Pace7:42.51
10 total. Easy pace.
Leg 1: Distance5.000Time37:25.50Pace7:29.10ZoneEasy Miles
With Matthew.
Leg 2: Distance3.000Time22:27.30Pace7:29.10ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:29.40Pace9:29.40ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time7:42.90Pace7:42.90ZoneEasy Miles
With Bella.

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

Sat, Oct 19, 2024

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

Fast Running Friend Workout - 2024-10-19 10:14:30
Workout Totals: Distance14.000Time1:49:03.00Pace7:47.36
14 total. Did a 3 mile tempo run down the canyon in 17:57 (5:59, 6:00, 5:58). Matthew ran 18:02. We were together until the last 500 or so. I stayed with him until the last moment that would still give me a chance to beat 17:59, which I ran a week ago. I was happy I was able to improve a little bit. Benjamin did a 5 mile tempo up a steep grade - from the lake near Vivian Park to the end of South Fork in 31:42. He did stumble, but less than he does in the downhill tempos. And he made his quads sore, which I was happy about because I means he figured out how to work them.
Leg 1: Distance0.980Time8:06.20Pace8:16.12ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:57.30Pace5:59.10ZoneEasy Miles
Tempo run.
Leg 3: Distance3.020Time26:15.30Pace8:41.62ZoneEasy Miles
Back to the car.
Leg 4: Distance5.000Time39:37.00Pace7:55.40ZoneEasy Miles
Back to the other car.
Leg 5: Distance1.000Time9:35.60Pace9:35.60ZoneEasy Miles
With Leigha.
Leg 6: Distance1.000Time7:31.60Pace7:31.60ZoneEasy Miles
With Bella.

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

Mon, Oct 21, 2024

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 - 2024-10-21 10:15:14
Workout Totals: Distance10.000Time1:21:10.70Pace8:07.07
Total of 10. Easy pace.
Leg 1: Distance5.000Time39:31.60Pace7:54.32ZoneEasy Miles
With Matthew and Benjamin.
Leg 2: Distance1.000Time9:57.70Pace9:57.70ZoneEasy Miles
With Mary.
Leg 3: Distance1.000Time9:19.20Pace9:19.20ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time7:30.20Pace7:30.20ZoneEasy Miles
With Bella.
Leg 5: Distance2.000Time14:52.00Pace7:26.00ZoneEasy Miles
Alone.

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

Tue, Oct 22, 2024

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 - 2024-10-22 09:59:42
Workout Totals: Distance10.000Time1:18:29.10Pace7:50.91
10 total. Easy pace.
Leg 1: Distance5.000Time37:56.20Pace7:35.24ZoneEasy Miles
With Matthew and Benjamin.
Leg 2: Distance3.000Time22:53.00Pace7:37.67ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:43.80Pace9:43.80ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time7:56.10Pace7:56.10ZoneEasy Miles
With Bella.

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

Wed, Oct 23, 2024

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

Fast Running Friend Workout - 2024-10-23 10:21:41
Workout Totals: Distance10.000Time1:18:33.40Pace7:51.34
10 total. A bit of faster running at the end catching up to Bella. Benjamin did 5 miles down the canyon in 26:32. Stumbled in the last mile, but not as bad, was able to run 5:40.
Leg 1: Distance5.000Time39:56.70Pace7:59.34ZoneEasy Miles
With Matthew.
Leg 2: Distance3.000Time22:18.40Pace7:26.13ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time9:37.00Pace9:37.00ZoneEasy Miles
With Leigha and Mary.
Leg 4: Distance1.000Time6:41.30Pace6:41.30ZoneThreshold Miles
Most of it catching up to Bella, then the rest with her.

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

Thu, Oct 24, 2024

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

Fast Running Friend Workout - 2024-10-24 10:31:00
Workout Totals: Distance10.000Time1:19:14.70Pace7:55.47
10 total. Paced Stephen to a 6:16 mile down the canyon. Benjamin did a mile pickup in 4:40.
Leg 1: Distance0.980Time8:25.70Pace8:36.02ZoneEasy Miles
Warm up.
Leg 2: Distance1.000Time6:16.50Pace6:16.50ZoneThreshold Miles
Pacing Stephen.
Leg 3: Distance3.020Time24:18.80Pace8:03.05ZoneEasy Miles
With Matthew to the car, part with Stephen.
Leg 4: Distance2.000Time14:59.40Pace7:29.70ZoneEasy Miles
Alone.
Leg 5: Distance1.000Time7:54.80Pace7:54.80ZoneEasy Miles
With Bonnie, Taylor and William.
Leg 6: Distance1.000Time9:39.30Pace9:39.30ZoneEasy Miles
With Mary, Leigha, Taylor and Bonnie.
Leg 7: Distance1.000Time7:40.20Pace7:40.20ZoneEasy Miles
With Bella.

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

Fri, Oct 25, 2024

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 - 2024-10-25 10:00:57
Workout Totals: Distance10.000Time1:17:10.80Pace7:43.08
10 total. Easy pace.
Leg 1: Distance5.000Time38:18.50Pace7:39.70ZoneEasy Miles
With Matthew and Benjamin.
Leg 2: Distance3.000Time22:12.30Pace7:24.10ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:13.50Pace9:13.50ZoneEasy Miles
With Mary and Leigha. Mary fell back at the end a bit.
Leg 4: Distance1.000Time7:26.50Pace7:26.50ZoneEasy Miles
Mostly with Bella, but had to catch up to her in the first 0.4.

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

Sat, Oct 26, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	3.00	0.00	13.04

Fast Running Friend Workout - 2024-10-26 09:22:44
Workout Totals: Distance13.040Time1:39:52.30Pace7:39.53
13 total. Did a 3 mile tempo down the canyon in 18:02. Pulled William for the first 2 along with Matthew in 12:05. Then William was done, Matthew fell back, I sped up and tried to break 18:00 but did not have enough juice, plus the traffic from the Haunted Half was creating significant obstacles. Felt strong, though, was happy with the workout.
Leg 1: Distance0.980Time7:56.60Pace8:06.33ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:02.20Pace6:00.73ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.060Time16:30.40Pace8:00.78ZoneEasy Miles
With Matthew.
Leg 4: Distance5.000Time40:09.40Pace8:01.88ZoneEasy Miles
Back to the car.
Leg 5: Distance1.000Time9:37.70Pace9:37.70ZoneEasy Miles
With Leigha and Mary.
Leg 6: Distance1.000Time7:36.00Pace7:36.00ZoneEasy Miles
With Bella.

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

Mon, Oct 28, 2024

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 - 2024-10-28 10:01:09
Workout Totals: Distance10.000Time1:17:46.20Pace7:46.62
10 total. Easy pace.
Leg 1: Distance5.000Time38:31.40Pace7:42.28ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time21:52.00Pace7:17.33ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:35.30Pace9:35.30ZoneEasy Miles
With Leigha and Mary.
Leg 4: Distance1.000Time7:47.50Pace7:47.50ZoneEasy Miles
With Bella.

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

Tue, Oct 29, 2024

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 - 2024-10-29 10:09:18
Workout Totals: Distance10.000Time1:21:18.90Pace8:07.89
10 total. Easy pace.
Leg 1: Distance5.000Time38:52.80Pace7:46.56ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time24:01.30Pace8:00.43ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:28.60Pace9:28.60ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time8:56.20Pace8:56.20ZoneEasy Miles
With Mary.

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

Wed, Oct 30, 2024

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

Fast Running Friend Workout - 2024-10-30 09:36:38
Workout Totals: Distance10.020Time1:23:23.20Pace8:19.32
10 total. Easy pace.
Leg 1: Distance0.520Time5:26.90Pace10:28.65ZoneEasy Miles
With Sarah.
Leg 2: Distance0.500Time4:28.80Pace8:57.60ZoneEasy Miles
With Sarah.
Leg 3: Distance5.000Time38:41.70Pace7:44.34ZoneEasy Miles
With Benjamin and Matthew.
Leg 4: Distance2.000Time16:14.10Pace8:07.05ZoneEasy Miles
With William.
Leg 5: Distance1.000Time9:42.30Pace9:42.30ZoneEasy Miles
With Leigha and Mary.
Leg 6: Distance1.000Time8:49.40Pace8:49.40ZoneEasy Miles
With Mary.

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

Thu, Oct 31, 2024

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 - 2024-10-31 12:14:45
Workout Totals: Distance10.000Time1:19:45.30Pace7:58.53
10 total. Easy pace.
Leg 1: Distance5.000Time38:40.70Pace7:44.14ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time22:30.80Pace7:30.27ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:37.10Pace9:37.10ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time8:56.70Pace8:56.70ZoneEasy Miles
With Mary.

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

Fri, Nov 01, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	5.00	0.00	0.00	10.00

Fast Running Friend Workout - 2024-11-01 10:29:02
Workout Totals: Distance10.000Time1:16:22.80Pace7:38.28
10 total. 5 miles in the faster range trying to get to the meeting on time with Benjamin and Matthew.
Leg 1: Distance5.000Time35:45.80Pace7:09.16ZoneMarathon Pace Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time23:13.30Pace7:44.43ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:35.70Pace9:35.70ZoneEasy Miles
With Mary and Leigha.
Leg 4: Distance1.000Time7:48.00Pace7:48.00ZoneEasy Miles
With Bella.

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

Sat, Nov 02, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	3.00	0.00	13.04

Fast Running Friend Workout - 2024-11-02 09:46:35
Workout Totals: Distance13.040Time1:43:03.90Pace7:54.23
13 total. Did 3 miles in 18:30, was not feeling 100% for some reason. Matthew did 18:13, all of the gap in the last mile. Benjamin did a 5 mile tempo run, do not remember what he got.
Leg 1: Distance0.980Time7:43.80Pace7:53.27ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:30.50Pace6:10.17ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.060Time16:30.90Pace8:01.02
With Matthew.
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance2.060Time16:30.90Pace8:01.02ZoneEasy Miles Cumilative:Distance2.060Time16:30.90Pace8:01.02

Leg 4: Distance5.000Time43:01.80Pace8:36.36ZoneEasy Miles
With Benjamin.
Leg 5: Distance1.000Time9:40.90Pace9:40.90ZoneEasy Miles
With Leigha.
Leg 6: Distance1.000Time7:36.00Pace7:36.00ZoneEasy Miles
With Bella.

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

Mon, Nov 04, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.04	0.00	3.00	0.00	11.04

Fast Running Friend Workout - 2024-11-04 09:50:28
Workout Totals: Distance11.040Time1:24:34.40Pace7:39.64
10 total. Benjamin paced me for 3 miles down the canyon in 18:19. Felt a bit stronger than on Saturday, but still not quite right.
Leg 1: Distance1.000Time7:55.40Pace7:55.40ZoneEasy Miles
Alone.
Leg 2: Distance0.980Time7:43.80Pace7:53.27ZoneEasy Miles
Warm-up.
Leg 3: Distance3.000Time18:19.60Pace6:06.53ZoneThreshold Miles
Benjamin paced me for 3 miles.
Leg 4: Distance2.060Time19:22.00Pace9:24.08ZoneEasy Miles
To the house.
Leg 5: Distance4.000Time31:13.60Pace7:48.40ZoneEasy Miles
I think I ran this with Benjamin.

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

Tue, Nov 05, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	5.00	0.00	0.00	10.00

Fast Running Friend Workout - 2024-11-05 07:28:56
Workout Totals: Distance10.000Time1:14:49.70Pace7:28.97
10 total. Got it in before leaving for Ukraine.
Leg 1: Distance5.000Time38:44.70Pace7:44.94ZoneEasy Miles
Leg 2: Distance5.000Time36:05.00Pace7:13.00ZoneMarathon Pace Miles

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

Wed, Nov 06, 2024

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 - 2024-11-06 12:12:42
Workout Totals: Distance2.011Time16:05.10Pace7:59.91
2 miles near the border of Ukraine and Poland.
Leg 1: Distance2.011Time16:05.10Pace7:59.91ZoneEasy Miles

Fast Running Friend Workout - 2024-11-06 23:40:45
Workout Totals: Distance10.000Time1:20:31.10Pace8:03.11
10 total. Part in Lviv, part in Bratslav.
Leg 1: Distance10.000Time1:20:31.10Pace8:03.11ZoneEasy Miles

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

Fri, Nov 08, 2024

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 - 2024-11-08 11:49:29
Workout Totals: Distance6.000Time49:44.40Pace8:17.40
Busy day, but got 6 miles in in Kyiv.
Leg 1: Distance6.000Time49:44.40Pace8:17.40ZoneEasy Miles

Fast Running Friend Workout - 2024-11-08 22:17:47
Workout Totals: Distance5.000Time36:54.10Pace7:22.82
Another busy day, got 5 miles in, part on a treadmill.
Leg 1: Distance5.000Time36:54.10Pace7:22.82ZoneEasy Miles

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

Mon, Nov 11, 2024

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 - 2024-11-11 00:56:16
Workout Totals: Distance10.000Time1:22:00.00Pace8:12.00
10 total, easy pace.
Leg 1: Distance10.000Time1:22:00.00Pace8:12.00ZoneEasy Miles

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

Tue, Nov 12, 2024

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 - 2024-11-12 01:18:50
Workout Totals: Distance16.000Time2:08:07.50Pace8:00.47
Works out to be 16 miles total for the day with the time zone difference.
Leg 1: Distance8.000Time1:04:25.20Pace8:03.15ZoneEasy Miles
Leg 2: Distance2.000Time16:22.80Pace8:11.40ZoneEasy Miles
Leg 3: Distance6.000Time47:19.50Pace7:53.25ZoneEasy Miles

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

Wed, Nov 13, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.00	0.00	0.00	0.00	18.00

Fast Running Friend Workout - 2024-11-13 23:50:03
Workout Totals: Distance10.000Time1:21:02.40Pace8:06.24
Ran 10 miles, part with William, at a log cabin near Konotop.
Leg 1: Distance10.000Time1:21:02.40Pace8:06.24ZoneEasy Miles

Fast Running Friend Workout - 2024-11-13 10:52:48
Workout Totals: Distance8.000Time1:04:03.90Pace8:00.49
8 total at the log cabin near Konotop, part with William.
Leg 1: Distance8.000Time1:04:03.90Pace8:00.49ZoneEasy Miles

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

Thu, Nov 14, 2024

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

Fast Running Friend Workout - 2024-11-14 22:41:20
Workout Totals: Distance7.000Time1:00:02.60Pace8:34.66
Busy day, but got 7 miles in.
Leg 1: Distance5.000Time42:12.90Pace8:26.58ZoneEasy Miles
Alone
Leg 2: Distance2.000Time17:49.70Pace8:54.85ZoneEasy Miles
With William.

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

Sat, Nov 16, 2024

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

Fast Running Friend Workout - 2024-11-16 05:52:00
Workout Totals: Distance14.000Time1:55:29.40Pace8:14.96
Got 14 miles trying to find a bank in Lviv that was open.
Leg 1: Distance14.000Time1:55:29.40Pace8:14.96ZoneEasy Miles

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

Mon, Nov 18, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.37	0.00	0.00	0.00	14.37

Fast Running Friend Workout - 2024-11-18 10:08:04
Workout Totals: Distance8.000Time1:02:10.30Pace7:46.29
In Warsaw.
Leg 1: Distance8.000Time1:02:10.30Pace7:46.29ZoneEasy Miles

Fast Running Friend Workout - 2024-11-18 21:11:12
Workout Totals: Distance6.373Time53:29.40Pace8:23.59
Got 6 miles total travelling and after we got home. Felt very tired when we got home, so did not run very much.
Leg 1: Distance2.373Time18:59.30Pace8:00.11ZoneEasy Miles
At the airport in Warsaw
Leg 2: Distance2.000Time15:21.40Pace7:40.70ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time19:08.70Pace9:34.35ZoneEasy Miles
With Mary and Leigha.

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

Wed, Nov 20, 2024

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 - 2024-11-20 09:50:52
Workout Totals: Distance10.000Time1:22:51.80Pace8:17.18
10 total. Did a 2 mile tempo run with Stephen and Matthew in 12:54.
Leg 1: Distance0.980Time7:57.20Pace8:06.94ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:54.70Pace6:27.35ZoneThreshold Miles
Tempo run with Stephen and Matthew.
Leg 3: Distance5.020Time42:09.10Pace8:23.80ZoneEasy Miles
Distance.
Leg 4: Distance2.000Time19:50.80Pace9:55.40ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Thu, Nov 21, 2024

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 - 2024-11-21 09:50:32
Workout Totals: Distance10.000Time1:22:16.20Pace8:13.62
10 total. Easy pace.
Leg 1: Distance5.000Time38:58.40Pace7:47.68ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time23:46.30Pace7:55.43ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time19:31.50Pace9:45.75ZoneEasy Miles
With Mary and Bella.

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

Fri, Nov 22, 2024

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

Fast Running Friend Workout - 2024-11-22 09:46:46
Workout Totals: Distance11.080Time1:33:12.90Pace8:24.77
11 total, easy pace.
Leg 1: Distance5.000Time39:27.10Pace7:53.42ZoneEasy Miles
With Matthew and Benjamin.
Leg 2: Distance3.000Time23:46.20Pace7:55.40ZoneEasy Miles
With Benjamin.
Leg 3: Distance3.080Time29:59.60Pace9:44.29ZoneEasy Miles
With Mary and Leigha to Jamba Juice.

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

Sat, Nov 23, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.04	0.00	3.00	0.00	12.04

Fast Running Friend Workout - 2024-11-23 09:08:35
Workout Totals: Distance12.040Time1:39:27.20Pace8:15.61
12 total. Benjamin paced me and Matthew through a 3 mile tempo run down the canyon. We started conservatively in 6:20, then ran 6:09. In the last mile Matthew started struggling, we stayed with him until the last quarter. Then I ran the last quarter in 87, Matthew did around 92. I got 18:37, Matthew around 18:42. Stephen ran the first mile with us.
Leg 1: Distance0.980Time8:06.00Pace8:15.92ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:37.70Pace6:12.57ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.060Time18:45.00Pace9:06.12ZoneEasy Miles
To the house.
Leg 4: Distance4.000Time34:08.90Pace8:32.23ZoneEasy Miles
With William.
Leg 5: Distance2.000Time19:49.60Pace9:54.80ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Mon, Nov 25, 2024

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 - 2024-11-25 09:57:35
Workout Totals: Distance10.000Time1:23:21.80Pace8:20.18
10 total. Easy pace.
Leg 1: Distance5.000Time39:42.20Pace7:56.44ZoneEasy Miles
With Matthew and Benjamin.
Leg 2: Distance3.000Time23:56.50Pace7:58.83ZoneEasy Miles
With Benjamin if I remember right.
Leg 3: Distance2.000Time19:43.10Pace9:51.55ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Tue, Nov 26, 2024

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 - 2024-11-26 10:08:01
Workout Totals: Distance10.000Time1:23:36.90Pace8:21.69
10 total. Easy pace.
Leg 1: Distance5.000Time39:35.10Pace7:55.02ZoneEasy Miles
With Matthew and Benjamin.
Leg 2: Distance3.000Time23:52.80Pace7:57.60ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time20:09.00Pace10:04.50ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Wed, Nov 27, 2024

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 - 2024-11-27 10:34:47
Workout Totals: Distance10.000Time1:20:56.20Pace8:05.62
10 total. Easy pace.
Leg 1: Distance3.000Time23:34.90Pace7:51.63ZoneEasy Miles
With Matthew and Benjamin.
Leg 2: Distance5.000Time39:18.80Pace7:51.76ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time9:33.90Pace9:33.90ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time8:28.60Pace8:28.60ZoneEasy Miles
With Mary and Bella.

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

Thu, Nov 28, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.63	1.00	0.50	4.00	13.13

Fast Running Friend Workout - 2024-11-28 07:19:52
Workout Totals: Distance13.130Time1:43:38.50Pace7:53.61
Earn Your Turkey 4 miler, 25:36 The race deteriorated since the last time we ran it for some unknown reason - perhaps increasing costs of running it. But there was no official results, and the awards were only top 5 overall and the first 3 in each kids races. The course has changed as well. It definitely became longer than 3.95 miles that it used to be. Benjamin's GPS measured 4.08, Stephen's 3.99. I am inclined to believe it was 4.05 based on the splits and the correlation with the stretches that I had measured previously. Maybe we will get around to measuring it to know for sure some time. Our results: Myself - 25:36, slowest I have ever run it, but still happy with the result as it could have been slower. Official mile marker splits were 5:59, 6:23, 6:20, 6:53. Based on the position of mile markers 1 and 3 I am confident that the distance between them was 2 miles or very close. First mile - correlated with corner to corner splits - was a bit short, I think. Last mile definitely long. Sarah - 46:24 - an improvement over Payson Onion Days 5K. Lately she has had issues with a tense back and has not been able to run straight. So that makes her race times slow. She actually runs around 10:00 pace, but it averages out to around 12:00 of real time due to stops. Benjamin - 23:40 - had severe problems with the stumbling after running the first 2 miles more or less normally - 5:02, 5:20 Maddy - 41:12 - more or less what I was expecting Jenny - pregnant and injured, so she walked 2 miles Nate - not pregnant but injured. Walked with Jenny William - 27:45. Not too bad given his struggles lately. Stephen - 29:33 - better than I expected given his latest struggles. Matthew won the boys 11-12 mile in 5:41. Mary won the girls 9-10 mile in 7:12. Bella won the girls 7-8 800 on the track in 3:17. She started out with the first 200 in 39 and got to 400 in 87. I got stuck behind the little kids and could not catch up to her until about 350 meters. But then she paid for her fast start and ran the next 200 meters at 8:00 pace before speeding up a bit at the end. Leigha won the girls 5-6 800 in 3:54, also on the track. I wish they had done the mile on the track as well. It would have had the accurate distance - though not guaranteed as people often forget to add 9.34 meters to the 4 laps on the 400 meter track.
Leg 1: Distance2.600Time21:33.60Pace8:17.54ZoneEasy Miles
Warm-up.
Leg 2: Distance5.900Time46:22.00Pace7:51.53
Race + pacing Sarah.
Split 1:Distance4.000Time25:36.70Pace6:24.18ZoneVO2 Max Miles Cumilative:Distance4.000Time25:36.70Pace6:24.18
Split 2:Distance1.900Time20:45.30Pace10:55.42ZoneEasy Miles Cumilative:Distance5.900Time46:22.00Pace7:51.53

Leg 3: Distance0.500Time3:54.80Pace7:49.60ZoneEasy Miles
Pacing Leigha.
Leg 4: Distance0.500Time3:17.80Pace6:35.60ZoneThreshold Miles
Pacing Bella.
Leg 5: Distance1.000Time7:12.60Pace7:12.60ZoneMarathon Pace Miles
Pacing Mary.
Leg 6: Distance2.630Time21:17.70Pace8:05.82ZoneEasy Miles
Back to the house with Benjamin.

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

Fri, Nov 29, 2024

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 - 2024-11-29 10:30:10
Workout Totals: Distance10.000Time1:23:29.80Pace8:20.98
10 total, easy pace.
Leg 1: Distance5.000Time40:02.00Pace8:00.40ZoneEasy Miles
Do not remember much about this, but had to have been 5 miles.
Leg 2: Distance3.000Time23:58.50Pace7:59.50ZoneEasy Miles
Do not remember much about this either.
Leg 3: Distance2.000Time19:29.30Pace9:44.65ZoneEasy Miles
With Leigha.

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

Sat, Nov 30, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.74	0.62	12.36

Fast Running Friend Workout - 2024-11-30 09:00:14
Workout Totals: Distance12.364Time1:40:51.10Pace8:09.41
Total of about 12, Benjamin did a 5000 on the track in 17:26, however, he was running at 5:04 pace for the first 1.5 miles, and then started stumbling. In the last 3 laps he slowed down to slower than 6:40 pace, that is how bad it got. We need to figure out what just happened. For a while things were going quite well, but in the last week he took a big step backwards.
Leg 1: Distance6.000Time47:13.70Pace7:52.28ZoneEasy Miles
With Benjamin.
Leg 2: Distance1.000Time8:28.50Pace8:28.50ZoneEasy Miles
To the track.
Leg 3: Distance2.314Time17:26.50Pace7:32.25
Joined Benjamin for his 5000 track time trial on some laps.
Split 1:Distance0.250Time2:32.20Pace10:08.80ZoneEasy Miles Cumilative:Distance0.250Time2:32.20Pace10:08.80
Split 2:Distance0.248Time1:16.40Pace5:08.06ZoneVO2 Max Miles Cumilative:Distance0.498Time3:48.60Pace7:39.04
Split 3:Distance0.250Time2:31.70Pace10:06.80ZoneEasy Miles Cumilative:Distance0.748Time6:20.30Pace8:28.42
Split 4:Distance0.248Time1:18.60Pace5:16.94ZoneVO2 Max Miles Cumilative:Distance0.996Time7:38.90Pace7:40.74
Split 5:Distance0.200Time1:56.60Pace9:43.00ZoneEasy Miles Cumilative:Distance1.196Time9:35.50Pace8:01.19
Split 6:Distance0.124Time0:42.50Pace5:42.74ZoneVO2 Max Miles Cumilative:Distance1.320Time10:18.00Pace7:48.18
Split 7:Distance0.250Time2:07.00Pace8:28.00ZoneEasy Miles Cumilative:Distance1.570Time12:25.00Pace7:54.52
Split 8:Distance0.744Time5:01.50Pace6:45.24ZoneThreshold Miles Cumilative:Distance2.314Time17:26.50Pace7:32.25

Leg 4: Distance1.050Time9:33.60Pace9:06.29ZoneEasy Miles
With Benjamin.
Leg 5: Distance2.000Time18:08.80Pace9:04.40
Split 1:Distance2.000Time18:08.80Pace9:04.40ZoneEasy Miles Cumilative:Distance2.000Time18:08.80Pace9:04.40
With Benjamin Stephen, and Mary.

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

Mon, Dec 02, 2024

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 - 2024-12-02 09:25:13
Workout Totals: Distance10.000Time1:25:33.10Pace8:33.31
10 total. Started Benjamin on 100 meters hops to cover the distance in the least number of steps. He is quite awkward at it. He does it in 48-50 steps. When I was 17, even though I was slower than him in 200 meters, I could do it in 39.
Leg 1: Distance5.000Time39:30.00Pace7:54.00ZoneEasy Miles
With Benjamin and Matthew if I remember right.
Leg 2: Distance3.000Time26:33.30Pace8:51.10ZoneEasy Miles
With Benjamin to the track and back.
Leg 3: Distance2.000Time19:29.80Pace9:44.90ZoneEasy Miles
With Leigha.

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

Tue, Dec 03, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.14	0.00	0.00	0.16	10.30

Fast Running Friend Workout - 2024-12-03 10:20:31
Workout Totals: Distance10.300Time1:23:51.10Pace8:08.46
10 total, easy pace. Benjamin did 5x1.25 in the canyon alternating down and up, Down around 6:10, up around 6:45.
Leg 1: Distance3.300Time26:03.80Pace7:53.88ZoneEasy Miles
With Matthew from the car shop.
Leg 2: Distance5.000Time38:39.50Pace7:43.90
Alone.
Split 1:Distance4.845Time37:43.40Pace7:47.16ZoneEasy Miles Cumilative:Distance4.845Time37:43.40Pace7:47.16
Split 2:Distance0.155Time0:56.10Pace6:01.94ZoneVO2 Max Miles Cumilative:Distance5.000Time38:39.50Pace7:43.90

Leg 3: Distance2.000Time19:07.80Pace9:33.90ZoneEasy Miles
With Leigha and Bella.

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

Wed, Dec 04, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.85	0.00	0.00	0.16	10.01

Fast Running Friend Workout - 2024-12-04 11:04:14
Workout Totals: Distance10.000Time1:22:33.80Pace8:15.38
10 total, easy pace.
Leg 1: Distance4.000Time31:46.10Pace7:56.52ZoneEasy Miles
With Matthew.
Leg 2: Distance4.000Time31:09.70Pace7:47.42
Alone.
Split 1:Distance3.845Time30:16.10Pace7:52.33ZoneEasy Miles Cumilative:Distance3.845Time30:16.10Pace7:52.33
Split 2:Distance0.155Time0:53.60Pace5:45.81ZoneVO2 Max Miles Cumilative:Distance4.000Time31:09.70Pace7:47.42

Leg 3: Distance2.000Time19:38.00Pace9:49.00ZoneEasy Miles
With Bella and Leigha.

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

Thu, Dec 05, 2024

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 - 2024-12-05 10:02:47
Workout Totals: Distance10.000Time1:23:54.90Pace8:23.49
10 total, easy pace.
Leg 1: Distance3.000Time24:31.10Pace8:10.37ZoneEasy Miles
With Benjamin to the track and back.
Leg 2: Distance5.000Time39:53.20Pace7:58.64ZoneEasy Miles
With Benjamin and Matthew - I think.
Leg 3: Distance2.000Time19:30.60Pace9:45.30ZoneEasy Miles
With Leigha and Bella.

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
2838.60	15.76	195.07	23.69	3073.12

Black Crocs 2023 Miles: 189.00	White Slip Resistant Crocs Miles: 759.93

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

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