Breaking the Wall

Salt Lake Track Club 5 K

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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 nine children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary, and Bella.  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:

Miles:This week: 0.00 Month: 141.72 Year: 762.89
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Brown Crocs 1 Lifetime Miles: 1509.03
Brown Crocs 2 Lifetime Miles: 987.95
Navy Crocs Lifetime Miles: 1529.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
288.001.0027.434.29320.72
Navy Crocs Miles: 320.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-01-01 15:37:49
Workout Totals: Distance12.000Time1:39:50.20Pace8:19.18
Another day of croup. Now recovering. All of the kids except Mary and Bella are now running some, though nobody at 100% of the distance. I got 12 miles in.
Leg 1:Distance2.000Time15:30.40Pace7:45.20
Alone.
Leg 2:Distance4.000Time34:45.90Pace8:41.48
With Bonnie, Joseph, Julia, and Jacob.
Leg 3:Distance2.000Time17:44.90Pace8:52.45
With William and Bonnie.
Leg 4:Distance1.000Time8:37.80Pace8:37.80
With Stephen.
Leg 5:Distance1.000Time8:18.30Pace8:18.30
With Jenny.
Leg 6:Distance0.500Time4:11.00Pace8:22.00
With Matthew.
Leg 7:Distance1.500Time10:41.90Pace7:07.93
Alone.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-01-02 13:04:51
Workout Totals: Distance12.000Time1:39:31.20Pace8:17.60
Another day of croup. Got it full 12. Jacob was able to do 4. Joseph, on the other hand got sick and was not able to run. Mary and Bella are better but still not running.
Leg 1:Distance3.000Time23:23.90Pace7:47.97
Alone.
Leg 2:Distance4.000Time33:32.00Pace8:23.00
With Jacob and Bonnie - I think.
Leg 3:Distance1.000Time8:30.40Pace8:30.40
With Matthew, Stephen and Bonnie.
Leg 4:Distance1.000Time8:35.50Pace8:35.50
With Stephen and Bonnie.
Leg 5:Distance3.000Time25:29.40Pace8:29.80
With William.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2019-01-03 13:18:35
Workout Totals: Distance8.000Time1:05:32.50Pace8:11.56
Another day of croup. Now my turn to get sick. Had a fever in the middle of the night, but was able to get it down. Felt terrible the next day, frequently thought of Brigham Young and Heber C Kimball going on a mission, that helped me feel better. Dragged myself through 8 miles, felt like singing "and if we die before our journey's through..." every step of the way. Jenny did 3, William 3, Joseph still too sick to run, Jacob 4, Stephen 2, I think Julia 3 or 4. Sarah is hanging on, doing 2.5 a day.
Leg 1:Distance3.000Time23:54.00Pace7:58.00
Part with Jenny, part alone.
Leg 2:Distance3.000Time25:21.50Pace8:27.17
With William and Jacob.
Leg 3:Distance1.000Time8:26.80Pace8:26.80
With Jacob, Stephen, and Matthew.
Leg 4:Distance1.000Time7:50.20Pace7:50.20
With Stephen - his first sub-8:00 mile since getting sick.

Navy Crocs Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2019-01-04 11:12:14
Workout Totals: Distance10.000Time1:19:54.40Pace7:59.44
Felt a bit better, got 10 miles in it. Stephen got up to 2 miles, Joseph was able to run 1 mile today, Jacob still at 4. I think Mary and Bella ran a little bit today.
Leg 1:Distance3.000Time23:45.90Pace7:55.30
With Jenny.
Leg 2:Distance4.000Time32:02.00Pace8:00.50
With Jacob, William, and Bonnie.
Leg 3:Distance2.000Time15:57.60Pace7:58.80
With Stephen.
Leg 4:Distance1.000Time8:08.90Pace8:08.90
With Joseph and Matthew.

Navy Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-01-05 10:28:20
Workout Totals: Distance12.000Time1:36:00.30Pace8:00.02
Kids are starting to feel better, getting closer to their usual distances. I did 12 total today. Jacob and I ran a 5:55 mile. This was our first sub-6:00 in almost 2 weeks.
Leg 1:Distance6.000Time47:18.30Pace7:53.05
All with Jacob, all except the fast mile with Bonnie - she made it to about 0.5.
Split 1:Distance3.050Time24:40.40Pace8:05.38
Cumilative:Distance3.050Time24:40.40Pace8:05.38
Split 2:Distance1.000Time5:55.50Pace5:55.50
Cumilative:Distance4.050Time30:35.90Pace7:33.31
Split 3:Distance1.950Time16:42.40Pace8:34.05
Cumilative:Distance6.000Time47:18.30Pace7:53.05
 
Leg 2:Distance4.000Time32:18.60Pace8:04.65
With William.
Leg 3:Distance1.000Time7:39.40Pace7:39.40
With Joseph, Stephen, and Matthew - down the canyon.
Leg 4:Distance1.000Time8:44.00Pace8:44.00
With Joseph, Stephen, and Matthew - up the canyon.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went for part of church, then came home to take care of the sick kids.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.380.000.620.0012.00

Fast Running Friend Workout - 2019-01-07 09:00:46
Workout Totals: Distance12.000Time1:41:13.30Pace8:26.11
Slowing recovering from the croup. Kids are increasing the mileage. I still have a nasty mostly dry cough. Got in full 12 today, though.
Leg 1:Distance3.000Time25:59.90Pace8:39.97
With Jenny.
Leg 2:Distance5.000Time39:44.20Pace7:56.84
With Bonnie and Jacob. Jacob and I did a pickup for 0.625.
Split 1:Distance2.550Time21:15.50Pace8:20.20
Cumilative:Distance2.550Time21:15.50Pace8:20.20
Split 2:Distance0.625Time3:38.50Pace5:49.60
Cumilative:Distance3.175Time24:54.00Pace7:50.55
Split 3:Distance1.825Time14:50.20Pace8:07.78
Cumilative:Distance5.000Time39:44.20Pace7:56.84
 
Leg 3:Distance1.000Time8:58.70Pace8:58.70
With Joseph and Matthew.
Split 1:Distance0.000Time0:00.20Pace0:00.00
Cumilative:Distance0.000Time0:00.20Pace0:00.00
Split 2:Distance1.000Time8:58.50Pace8:58.50
Cumilative:Distance1.000Time8:58.70Pace8:58.70
 
Leg 4:Distance3.000Time26:30.50Pace8:50.17
With Stephen and Joseph.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-01-08 08:55:11
Workout Totals: Distance12.000Time1:35:45.60Pace7:58.80
Another day of post-croup recovery. Jacob and I were able to run 5:46 mile down the canyon. Jacob, William, and Stephen are back to full distance. Mary and Bella are running. Got in full 12 again.
Leg 1:Distance4.000Time33:09.30Pace8:17.32
With Jenny.
Leg 2:Distance6.000Time46:50.50Pace7:48.42
With Jacob and Bonnie. Part with Joseph, William, and Stephen. Pick up for 1 mile with Jacob in 5:46.
Split 1:Distance3.050Time24:33.20Pace8:03.02
Cumilative:Distance3.050Time24:33.20Pace8:03.02
Split 2:Distance1.000Time5:46.00Pace5:46.00
Cumilative:Distance4.050Time30:19.20Pace7:29.19
Split 3:Distance1.950Time16:31.30Pace8:28.36
Cumilative:Distance6.000Time46:50.50Pace7:48.42
 
Leg 3:Distance1.000Time8:25.80Pace8:25.80
With Matthew and Joseph.
Leg 4:Distance1.000Time7:20.00Pace7:20.00
Alone.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.001.000.009.00

Fast Running Friend Workout - 2019-01-09 09:14:27
Workout Totals: Distance9.000Time1:33:36.90Pace10:24.10
Kids are gradually recovering from the croup. Joseph was up to 5 miles. Jacob and I did a mile pickup in 5:36. Bonnie kept up with us for the first 700 meters or so. Total of 12 for me.
Leg 1:Distance1.000Time31:56.70Pace31:56.70
With Jenny.
Leg 2:Distance6.000Time46:56.90Pace7:49.48
With Jacob and Bonnie - part with Joseph, William, and Stephen.
Split 1:Distance3.050Time24:36.30Pace8:04.03
Cumilative:Distance3.050Time24:36.30Pace8:04.03
Split 2:Distance1.000Time5:36.40Pace5:36.40
Cumilative:Distance4.050Time30:12.70Pace7:27.58
With Jacob - first 700 with Bonnie.
Split 3:Distance1.950Time16:44.20Pace8:34.97
Cumilative:Distance6.000Time46:56.90Pace7:49.48
 
Leg 3:Distance1.000Time6:55.50Pace6:55.50
Leg 4:Distance1.000Time7:47.80Pace7:47.80

Navy Crocs Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.001.000.0012.00

Fast Running Friend Workout - 2019-01-10 09:09:35
Workout Totals: Distance12.000Time1:32:44.80Pace7:43.73
Total of 12. Usual distances for the kids, except for Jenny who is still on a gentle recovery regimen and is doing only 4 a day. Did a mile pickup in 5:56 with Jacob, William, and Bonnie.
Leg 1:Distance4.000Time31:36.90Pace7:54.23
With Jenny.
Leg 2:Distance6.000Time46:58.20Pace7:49.70
With Joseph, Jacob, Bonnie, and William. Part with Stephen. Joseph did not do the mile pickup.
Split 1:Distance3.050Time24:42.10Pace8:05.93
Cumilative:Distance3.050Time24:42.10Pace8:05.93
Split 2:Distance1.000Time5:56.80Pace5:56.80
Cumilative:Distance4.050Time30:38.90Pace7:34.05
Split 3:Distance1.950Time16:19.30Pace8:22.21
Cumilative:Distance6.000Time46:58.20Pace7:49.70
 
Leg 3:Distance1.000Time7:56.60Pace7:56.60
With Matthew.
Leg 4:Distance1.000Time6:13.10Pace6:13.10
Alone.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-01-11 09:40:08
Workout Totals: Distance12.000Time1:29:24.40Pace7:27.03
Total of 12. Did 4 with Jenny in the AM. Then had some problems to solve at work, kids ran on their own in the afternoon, usual distances, I got out for 8 more later in the evening, did a mile pickup in the dark in 5:47 down the canyon.
Leg 1:Distance4.000Time31:24.60Pace7:51.15
With Jenny.
Leg 2:Distance8.000Time57:59.80Pace7:14.98
Alone.
Split 1:Distance4.480Time33:36.30Pace7:30.07
Cumilative:Distance4.480Time33:36.30Pace7:30.07
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.480Time33:36.30Pace7:30.07
Split 3:Distance1.000Time5:47.70Pace5:47.70
Cumilative:Distance5.480Time39:24.00Pace7:11.39
Split 4:Distance2.520Time18:35.80Pace7:22.78
Cumilative:Distance8.000Time57:59.80Pace7:14.98
 

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.120.003.000.0014.12

Fast Running Friend Workout - 2019-01-12 12:34:07
Workout Totals: Distance14.125Time1:48:54.30Pace7:42.61
Total of 14. Felt good enough to do a minor workout. Did a mile with Joseph and Bonnie in 5:53 - Bonnie had 5:59. Then did 2 with Jacob in 12:00 - he was struggling today. William ran the warmup with us, and then cool-down with Joseph and Bonnie. Joseph, Bonnie and William did 6, Jacob a bit over 8, Stephen 5, Jenny I think 4, Julia 6, Matthew 1, Mary 0.25, Bella 100 meters.
Leg 1:Distance8.125Time1:01:11.90Pace7:31.93
With Jacob, Joseph, Bonnie, and William (part for each).
Split 1:Distance1.980Time15:23.50Pace7:46.41
Cumilative:Distance1.980Time15:23.50Pace7:46.41
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance1.980Time15:23.50Pace7:46.41
Split 3:Distance1.000Time5:53.20Pace5:53.20
Cumilative:Distance2.980Time21:16.70Pace7:08.42
With Joseph and Bonnie.
Split 4:Distance1.125Time9:54.00Pace8:48.00
Cumilative:Distance4.105Time31:10.70Pace7:35.71
Split 5:Distance2.000Time12:00.40Pace6:00.20
Cumilative:Distance6.105Time43:11.10Pace7:04.42
With Jacob.
Split 6:Distance2.020Time18:00.80Pace8:55.05
Cumilative:Distance8.125Time1:01:11.90Pace7:31.93
 
Leg 2:Distance5.000Time39:56.70Pace7:59.34
With Stephen.
Leg 3:Distance1.000Time7:45.70Pace7:45.70
With Matthew.

Navy Crocs Miles: 14.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest, went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-01-14 08:52:09
Workout Totals: Distance12.000Time1:34:00.20Pace7:50.02
Total of 12. Did 1 mile with Joseph in 5:57 down the canyon - he struggled. Bonnie ran the first 0.5 with us. Joseph, Bonnie, William and Jacob did 6, Stephen 3, Jenny 5, Julia 6, Matthew 1, Mary 0.25, Bella 100 meters. Sarah did 3 (2+1), the evening mile in 8:29 on our out and back course.
Leg 1:Distance5.000Time38:59.90Pace7:47.98
With Jenny.
Leg 2:Distance6.000Time47:11.90Pace7:51.98
With Joseph, Jacob, Bonnie, William, and Stephen (part).
Split 1:Distance3.050Time24:44.00Pace8:06.56
Cumilative:Distance3.050Time24:44.00Pace8:06.56
Split 2:Distance1.000Time5:57.80Pace5:57.80
Cumilative:Distance4.050Time30:41.80Pace7:34.77
Split 3:Distance1.950Time16:30.10Pace8:27.74
Cumilative:Distance6.000Time47:11.90Pace7:51.98
 
Leg 3:Distance1.000Time7:48.40Pace7:48.40
With Matthew.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-01-15 11:39:31
Workout Totals: Distance12.000Time1:31:59.90Pace7:39.99
12 total, mile pickup with Jacob in 5:35 down the canyon. Usual distances for the kids
Leg 1:Distance5.000Time36:59.20Pace7:23.84
Leg 2:Distance6.000Time47:18.40Pace7:53.07
Split 1:Distance3.050Time24:52.20Pace8:09.25
Cumilative:Distance3.050Time24:52.20Pace8:09.25
Split 2:Distance1.000Time5:35.90Pace5:35.90
Cumilative:Distance4.050Time30:28.10Pace7:31.38
Split 3:Distance1.950Time16:50.30Pace8:38.10
Cumilative:Distance6.000Time47:18.40Pace7:53.07
 
Leg 3:Distance1.000Time7:42.30Pace7:42.30

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

12 total, did a mile pickup. Usual distances for the kids.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

12 total, 1 mile pickup down the canyon with Joseph, Bonnie, and William. Joseph pulled ahead a bit, ran 5:52, Bonnie and William got 5:56.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-01-18 15:25:05
Workout Totals: Distance12.000Time1:31:46.50Pace7:38.88
12 total. All at once, did not get out in the morning like I usually do due to some things that needed to be fixed at work. Joseph and I did a mile down the canyon in 5:40. Joseph, Jacob, and Bonnie did 6, William 4, Stephen 3, Matthew 2, Mary 0.5 in 5:16, Bella 0.125 in 1:42. Julia did 6, Jenny 6 as well.
Leg 1:Distance6.000Time45:56.30Pace7:39.38
With Joseph, Jacob, William (part), Stephen (part), and Bonnie. Fast mile only with Joseph.
Split 1:Distance3.050Time23:45.40Pace7:47.34
Cumilative:Distance3.050Time23:45.40Pace7:47.34
Split 2:Distance1.000Time5:40.50Pace5:40.50
Cumilative:Distance4.050Time29:25.90Pace7:16.02
Split 3:Distance1.950Time16:30.40Pace8:27.90
Cumilative:Distance6.000Time45:56.30Pace7:39.38
 
Leg 2:Distance1.000Time8:00.00Pace8:00.00
With Matthew.
Leg 3:Distance1.000Time8:13.50Pace8:13.50
With Matthew.
Leg 4:Distance4.000Time29:36.70Pace7:24.18
Alone.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.010.004.000.0016.01

Fast Running Friend Workout - 2019-01-19 11:34:02
Workout Totals: Distance16.010Time1:56:00.60Pace7:14.77
Total of 16. Joseph and Jacob did 8, Bonnie, William and Julia 6, Jenny did 2 in the AM, and still needs to run 4 more. Matthew did 1, Mary, and Bella still need to run. I did 2x2 down the canyon. First one with Joseph in 11:45 (5:53,5:52), second with Jacob in 11:32 (5:49, 5:43). William and Bonnie ran the first mile with me and Joseph in 5:53. Starting to feel better, but still coughing some, and can feel that I would like to be able to suck in more oxygen at faster speeds.
Leg 1:Distance8.010Time57:24.40Pace7:10.01
With Joseph, Jacob, William, Bonnie, and Stephen.
Split 1:Distance0.980Time8:33.80Pace8:44.29
Cumilative:Distance0.980Time8:33.80Pace8:44.29
Warm-up.
Split 2:Distance2.000Time11:45.70Pace5:52.85
Cumilative:Distance2.980Time20:19.50Pace6:49.23
Interval with Joseph.
Split 3:Distance1.010Time8:47.30Pace8:42.08
Cumilative:Distance3.990Time29:06.80Pace7:17.79
Recovery.
Split 4:Distance2.000Time11:32.80Pace5:46.40
Cumilative:Distance5.990Time40:39.60Pace6:47.28
Interval with Jacob.
Split 5:Distance2.020Time16:44.80Pace8:17.43
Cumilative:Distance8.010Time57:24.40Pace7:10.01
 
Leg 2:Distance1.000Time7:39.10Pace7:39.10
Leg 3:Distance7.000Time50:57.10Pace7:16.73
Alone.

Navy Crocs Miles: 16.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest, went to church.

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

Fast Running Friend Workout - 2019-01-21 16:15:42
Workout Totals: Distance12.000Time1:39:30.40Pace8:17.53
Slippery today. Got 12 in, but not very fast. Usual distances for the kids.
Leg 1:Distance6.000Time51:09.30Pace8:31.55
With Joseph, Jacob, Bonnie, William, and part with Stephen.
Leg 2:Distance1.000Time7:50.70Pace7:50.70
Alone.
Leg 3:Distance1.000Time8:39.00Pace8:39.00
With Matthew.
Leg 4:Distance4.000Time31:51.40Pace7:57.85
Alone.
Leg 5:Distance0.000Time0:00.00Pace0:00.00

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.080.000.000.9312.01

Fast Running Friend Workout - 2019-01-22 09:22:23
Workout Totals: Distance12.010Time1:40:59.10Pace8:24.50
Slippery again. Got total of 12 in. Found a dry stretch near the house on the hill and did a hill workout with the kids. Joseph, Jacob, and I did 6x0.155. William and Bonnie did 4, Stephen did 2. Jacob stayed with me on all except falling back a bit on the first. Joseph was there on all, except he got dropped on the last one and ran 54. William was running his starting in 54 and eventually digressing to 57. Bonnie did the first in 52, I think, but then by the last one she was behind William. Stephen ran his in around 1:05.
Leg 1:Distance4.000Time34:32.70Pace8:38.17
With Jenny.
Leg 2:Distance2.000Time16:53.60Pace8:26.80
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance2.010Time16:54.60Pace8:24.78
Hill workout.
Split 1:Distance0.180Time1:33.90Pace8:41.67
Cumilative:Distance0.180Time1:33.90Pace8:41.67
Split 2:Distance0.155Time0:51.30Pace5:30.97
Cumilative:Distance0.335Time2:25.20Pace7:13.43
Split 3:Distance0.180Time1:54.60Pace10:36.67
Cumilative:Distance0.515Time4:19.80Pace8:24.47
Split 4:Distance0.155Time0:50.70Pace5:27.10
Cumilative:Distance0.670Time5:10.50Pace7:43.43
Split 5:Distance0.180Time2:00.50Pace11:09.44
Cumilative:Distance0.850Time7:11.00Pace8:27.06
Split 6:Distance0.155Time0:51.10Pace5:29.68
Cumilative:Distance1.005Time8:02.10Pace7:59.70
Split 7:Distance0.180Time2:06.00Pace11:40.00
Cumilative:Distance1.185Time10:08.10Pace8:33.16
Split 8:Distance0.155Time0:54.50Pace5:51.61
Cumilative:Distance1.340Time11:02.60Pace8:14.48
Split 9:Distance0.180Time2:02.00Pace11:17.78
Cumilative:Distance1.520Time13:04.60Pace8:36.18
Split 10:Distance0.155Time0:53.90Pace5:47.74
Cumilative:Distance1.675Time13:58.50Pace8:20.60
Split 11:Distance0.180Time2:06.10Pace11:40.56
Cumilative:Distance1.855Time16:04.60Pace8:40.00
Split 12:Distance0.155Time0:50.00Pace5:22.58
Cumilative:Distance2.010Time16:54.60Pace8:24.78
 
Leg 4:Distance3.000Time24:54.00Pace8:18.00
Part with Joseph, Jacob, and Bonnie, part alone.
Leg 5:Distance1.000Time7:44.20Pace7:44.20
With Matthew on the little boy course.

Navy Crocs Miles: 12.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-01-23 09:11:01
Workout Totals: Distance12.000Time1:36:05.60Pace8:00.47
Total 12. Usual distances for the kids. Slippery, but I realized the standard out and back mile near the house was clear and ran it in 5:48 to get some speed in today. Usual distances for the kids. Bonnie was sick, did not run.
Leg 1:Distance4.000Time32:57.60Pace8:14.40
With Jenny.
Leg 2:Distance6.000Time49:28.10Pace8:14.68
With Joseph, Jacob, and William. Part with Stephen.
Leg 3:Distance1.000Time5:48.40Pace5:48.40
Alone.
Leg 4:Distance1.000Time7:51.50Pace7:51.50
With Matthew.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.190.001.810.0012.00

Fast Running Friend Workout - 2019-01-24 16:22:54
Workout Totals: Distance12.000Time1:31:56.50Pace7:39.71
Total of 12. Slippery today, but we found some partially dry spots to attempt faster running. Did a mile pickup with Joseph in 5:58 and 0.813 at about 6:00 pace alone. Usual distances for the kids.
Leg 1:Distance6.000Time46:48.30Pace7:48.05
With Joseph, Jacob, William, and Bonnie. Part with Stephen. Mile pickup with Joseph.
Split 1:Distance3.050Time24:55.40Pace8:10.30
Cumilative:Distance3.050Time24:55.40Pace8:10.30
Split 2:Distance1.000Time5:58.70Pace5:58.70
Cumilative:Distance4.050Time30:54.10Pace7:37.80
Split 3:Distance1.950Time15:54.20Pace8:09.33
Cumilative:Distance6.000Time46:48.30Pace7:48.05
 
Leg 2:Distance1.000Time7:42.10Pace7:42.10
With Matthew.
Leg 3:Distance5.000Time37:26.10Pace7:29.22
Alone.
Split 1:Distance2.547Time20:07.80Pace7:54.20
Cumilative:Distance2.547Time20:07.80Pace7:54.20
Split 2:Distance0.813Time4:51.10Pace5:58.06
Cumilative:Distance3.360Time24:58.90Pace7:26.10
Split 3:Distance1.640Time12:27.20Pace7:35.61
Cumilative:Distance5.000Time37:26.10Pace7:29.22
 
Leg 4:Distance0.000Time0:00.00Pace0:00.00

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.259.00

Fast Running Friend Workout - 2019-01-25 09:42:22
Workout Totals: Distance9.000Time1:11:20.70Pace7:55.63
A bit of a taper before the 5 K. I did 9 total, Jacob and Joseph 4, William 3. Usual distances for other children. We did a 0.25 pickup down the canyon in 80.9.
Leg 1:Distance2.000Time15:41.20Pace7:50.60
With Jenny.
Leg 2:Distance4.000Time31:35.50Pace7:53.88
WIth Joseph, Jacob, and Bonnie.
Split 1:Distance2.110Time17:01.10Pace8:03.93
Cumilative:Distance2.110Time17:01.10Pace8:03.93
Split 2:Distance0.250Time1:20.90Pace5:23.60
Cumilative:Distance2.360Time18:22.00Pace7:46.95
Split 3:Distance1.640Time13:13.50Pace8:03.84
Cumilative:Distance4.000Time31:35.50Pace7:53.88
 
Leg 3:Distance2.000Time16:22.50Pace8:11.25
With William and Stephen.
Leg 4:Distance1.000Time7:41.50Pace7:41.50
With William, Stephen, and Matthew.

Navy Crocs Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Salt Lake Track Club 5 K (3.107 Miles) 00:18:14, Place overall: 19, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.003.1113.41

Fast Running Friend Workout - 2019-01-26 09:24:02
Workout Totals: Distance13.407Time1:41:12.20Pace7:32.91
Salt Lake Track Club 5 K, 18:14, 19th overall, 7th master.

Jacob 18:06 (16th), Joseph 18:07 (17th), William 19:39( - all got PRs. William split 9:51, 9:48 by halves.

Conditions were 30 F, sunny, no wind. We wore pants.

I thought with the fallout from the cough I got I would run about 18:20. So I was pleasantly surprised when I saw 3:28 at 1 K and 5:39 at the mile. Was not quite as happy to see 8:53 at the turnaround, as I knew I slowed down. Jacob was following me, Joseph fell back and had 9:00.

Then my wheels fell off. Jacob noticed , passed me and took off. I got passed by Nan, and then Dennis, then Joseph, as well as a couple more runners. All I could do was about 6:00 mile. I did have some semblance of a kick at the end, though, which is a good sign.

Top 20:

1 197 Teren 8:01.2 15:57.2 15:57.2 41 Male Overall m Utah
2 449 Nick Dorsett 8:03.4 16:06.7 16:06.5 23 Male Overall m
3 146 STEPHEN 8:05.8 16:25.5 16:25.2 17 Male Overall m
4 394 Mark Currell 8:27.0 16:48.0 16:47.0 34 Male 30-34 m
5 359 Justin Park 8:13.9 16:51.6 16:50.9 39 Male 35-39 m
6 354 Steve 8:39.0 17:05.5 17:04.3 27 Male 25-29 m
7 275 Melchor 8:45.0 17:06.5 16:29.6 41 Masters m
8 9 Matthew 8:39.4 17:16.6 17:16.2 31 Male 30-34 m
9 335 Kyle Barrett 8:39.9 17:22.4 17:21.7 30 Male 30-34 m
10 333 Stephen 8:39.2 17:25.3 17:24.5 43 Masters m
11 27 Mark Payne 8:40.2 17:33.6 17:33.6 46 Masters m Salt Lake
12 324 Levi Pace 8:50.7 17:46.7 17:46.1 35 Male 35-39 m
13 298 Nan 9:01.9 17:51.3 17:51.3 37 Female Overall f Utah
14 282 Dennis 9:01.2 17:59.9 17:59.0 56 Male 55-59 m
15 272 Scott Daw 8:51.4 18:04.9 18:03.7 33 Male 30-34 m
16 249 Jacob 8:54.4 18:06.7 18:06.2 12 Male 14 & Under m Fast
17 248 Joseph 9:00.9 18:07.7 18:07.3 14 Male 14 & Under m Fast
18 219 Jason 9:05.2 18:12.3 18:09.2 43 Male 40-44 m
19 247 Alexander 8:53.9 18:14.1 18:13.7 45 Male 45-49 m Fast
20 190 Christina 9:05.7 18:15.0 18:14.4 37 Female Overall f Utah

Afterwards, we all went for a cooldown on the race course. Later I added 4.9 miles after helping a co-worker move taking care both of the transportation and the distance to run.

Usual distances at home for everybody else who did not race. Jacob added 1 more mile taking Matthew for a run.
Leg 1:Distance2.150Time17:46.60Pace8:16.09
Warm-up - part with Joseph, Jacob, and William.
Leg 2:Distance3.107Time18:14.40Pace5:52.24
The race.
Split 1:Distance1.000Time5:39.10Pace5:39.10
Cumilative:Distance1.000Time5:39.10Pace5:39.10
Split 2:Distance1.000Time5:55.90Pace5:55.90
Cumilative:Distance2.000Time11:35.00Pace5:47.50
Split 3:Distance1.107Time6:39.40Pace6:00.79
Cumilative:Distance3.107Time18:14.40Pace5:52.24
 
Leg 3:Distance3.250Time27:51.20Pace8:34.22
Cool-down with Joseph, Jacob, and William.
Leg 4:Distance4.900Time37:20.00Pace7:37.14
More distance later. Ran from downtown Provo where I helped a co-worker move to the house.

Navy Crocs Miles: 13.41
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-01-28 08:20:44
Workout Totals: Distance12.000Time1:30:09.80Pace7:30.82
Usual 12, usual distances for the kids. I did a mile pickup down the canyon in 5:39.
Leg 1:Distance5.000Time37:13.60Pace7:26.72
Alone.
Leg 2:Distance6.000Time45:15.00Pace7:32.50
With Joseph, Jacob, Bonnie, part with William, and Stephen.
Split 1:Distance3.050Time24:11.30Pace7:55.84
Cumilative:Distance3.050Time24:11.30Pace7:55.84
Split 2:Distance1.000Time5:39.20Pace5:39.20
Cumilative:Distance4.050Time29:50.50Pace7:22.10
Split 3:Distance1.950Time15:24.50Pace7:54.10
Cumilative:Distance6.000Time45:15.00Pace7:32.50
 
Leg 3:Distance1.000Time7:41.20Pace7:41.20
With Matthew.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.002.000.0012.20

Fast Running Friend Workout - 2019-01-29 09:11:54
Workout Totals: Distance12.200Time1:31:03.30Pace7:27.81
A bit more than 12, did 2 miles down the canyon in 11:47. It was slippery, I was barely breaking 6:00, but the last quarter was clear and I made up by running it in 80.
Leg 1:Distance4.000Time31:16.80Pace7:49.20
With Jenny.
Leg 2:Distance7.200Time52:07.70Pace7:14.40
Warm-up with the kids, the rest alone.
Split 1:Distance0.980Time8:29.90Pace8:40.31
Cumilative:Distance0.980Time8:29.90Pace8:40.31
Split 2:Distance2.000Time11:47.40Pace5:53.70
Cumilative:Distance2.980Time20:17.30Pace6:48.49
Split 3:Distance4.220Time31:50.40Pace7:32.70
Cumilative:Distance7.200Time52:07.70Pace7:14.40
 
Leg 3:Distance1.000Time7:38.80Pace7:38.80
With Matthew.

Navy Crocs Miles: 12.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.004.000.0012.60

Fast Running Friend Workout - 2019-01-30 11:19:27
Workout Totals: Distance12.600Time1:35:50.70Pace7:36.40
A bit more than 12 total, did 2x2 down the canyon, first one with Joseph in 11:45 (Bonnie and William started with us, fell back at around 0.5, and finished the mile in around 6:05). Joseph and I split 5:55, 5:50. It was slippery.

Jacob ran the second interval with me on the same stretch, and we did 5:49, 5:48. Both Joseph and Jacob struggled some, not fully recovered from the race I think.

Stephen did 4 miles, Jacob about 7.5, Jenny 5, otherwise usual distances.
Leg 1:Distance3.000Time23:31.20Pace7:50.40
With Jenny.
Leg 2:Distance8.600Time1:04:38.80Pace7:31.02
Part with Joseph, Jacob, William, Stephen, and Bonnie.
Split 1:Distance0.750Time6:43.90Pace8:58.53
Cumilative:Distance0.750Time6:43.90Pace8:58.53
Warm-up.
Split 2:Distance2.000Time11:45.30Pace5:52.65
Cumilative:Distance2.750Time18:29.20Pace6:43.35
Tempo with Joseph.
Split 3:Distance2.250Time20:09.30Pace8:57.47
Cumilative:Distance5.000Time38:38.50Pace7:43.70
Recovery.
Split 4:Distance2.000Time11:37.20Pace5:48.60
Cumilative:Distance7.000Time50:15.70Pace7:10.81
Tempo with Jacob.
Split 5:Distance1.600Time14:23.10Pace8:59.44
Cumilative:Distance8.600Time1:04:38.80Pace7:31.02
Cool-down with Jacob.
 
Leg 3:Distance1.000Time7:40.70Pace7:40.70
With Matthew.

Navy Crocs Miles: 12.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.370.001.000.0012.37

Fast Running Friend Workout - 2019-01-31 09:52:45
Workout Totals: Distance12.370Time1:34:45.20Pace7:39.60
Usual 12, more or less usual distances for the kids, did a mile in 5:34 down the canyon.
Leg 1:Distance4.000Time31:19.80Pace7:49.95
With Jenny.
Leg 2:Distance6.000Time44:56.90Pace7:29.48
With Joseph, Jacob, Bonnie, William, and Stephen (part).
Split 1:Distance3.050Time24:02.80Pace7:53.05
Cumilative:Distance3.050Time24:02.80Pace7:53.05
Split 2:Distance1.000Time5:34.30Pace5:34.30
Cumilative:Distance4.050Time29:37.10Pace7:18.79
Split 3:Distance1.950Time15:19.80Pace7:51.69
Cumilative:Distance6.000Time44:56.90Pace7:29.48
 
Leg 3:Distance0.370Time3:54.00Pace10:32.43
With Mary.
Leg 4:Distance1.000Time7:38.90Pace7:38.90
With Matthew.
Leg 5:Distance1.000Time6:55.60Pace6:55.60
Alone.

Navy Crocs Miles: 12.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
288.001.0027.434.29320.72
Navy Crocs Miles: 320.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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