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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
818.50	0.00	50.17	14.27	882.94

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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

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.

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.

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.

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.

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.

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.

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
20.00	0.00	0.00	0.00	20.00

Fast Running Friend Workout - 2024-01-29 08:22:08
Workout Totals: Distance20.000Time1:33:42.90Pace4:41.14
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: Distance10.000Time14:20.50Pace1:26.05ZoneEasy Miles
Alone.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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
818.50	0.00	50.17	14.27	882.94

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

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