Breaking the Wall

SLC Track Club Winter Series 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 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:

Miles:This week: 0.00 Month: 232.17 Year: 3533.69
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Neon Crocs 3 Lifetime Miles: 1657.61
Brown Crocs 3 Lifetime Miles: 734.48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
283.8014.169.6629.81337.43
Neon Crocs 1 Miles: 321.91
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.160.0010.01

Fast Running Friend Workout - 2020-01-01 15:33:17
Workout Totals: Distance10.000Time1:19:55.30Pace7:59.53
Another easy day of 10 for illness prevention.
Leg 1:Distance1.000Time8:16.00Pace8:16.00
With Joseph, Jacob, Benjamin, and Matthew.
Leg 2:Distance4.000Time33:19.30Pace8:19.83
With Joseph, Jacob, William, and Stephen.
Split 1:Distance3.845Time32:15.40Pace8:23.36
Cumilative:Distance3.845Time32:15.40Pace8:23.36
Split 2:Distance0.155Time1:03.90Pace6:52.26
Cumilative:Distance4.000Time33:19.30Pace8:19.83
 
Leg 3:Distance5.000Time38:20.00Pace7:40.00
With Benjamin.

Neon Crocs 1 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
11.190.000.250.5612.00

Fast Running Friend Workout - 2020-01-02 15:19:15
Workout Totals: Distance12.000Time1:37:25.00Pace8:07.08
Easy run with pickups for myself and the kids. 12 total for me and Benjamin. Kids are back more or less to usual distances.
Leg 1:Distance2.000Time17:02.10Pace8:31.05
With Benjamin, Joseph, Jacob, and Matthew.
Leg 2:Distance4.000Time31:06.80Pace7:46.70
With Joseph, Jacob, and Benjamin.
Split 1:Distance2.120Time16:44.20Pace7:53.68
Cumilative:Distance2.120Time16:44.20Pace7:53.68
Split 2:Distance0.250Time1:12.90Pace4:51.60
Cumilative:Distance2.370Time17:57.10Pace7:34.47
Split 3:Distance1.475Time12:22.90Pace8:23.66
Cumilative:Distance3.845Time30:20.00Pace7:53.34
Split 4:Distance0.155Time0:46.80Pace5:01.94
Cumilative:Distance4.000Time31:06.80Pace7:46.70
 
Leg 3:Distance4.000Time33:29.40Pace8:22.35
With Benjamin, William, and Stephen.
Split 1:Distance2.120Time17:33.10Pace8:16.75
Cumilative:Distance2.120Time17:33.10Pace8:16.75
Split 2:Distance0.250Time1:27.10Pace5:48.40
Cumilative:Distance2.370Time19:00.20Pace8:01.10
Split 3:Distance1.475Time13:31.30Pace9:10.03
Cumilative:Distance3.845Time32:31.50Pace8:27.54
Split 4:Distance0.155Time0:57.90Pace6:13.55
Cumilative:Distance4.000Time33:29.40Pace8:22.35
 
Leg 4:Distance2.000Time15:46.70Pace7:53.35
With Benjamin.

Neon Crocs 1 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
11.190.000.000.8112.00

Fast Running Friend Workout - 2020-01-03 15:16:39
Workout Totals: Distance12.000Time1:35:13.40Pace7:56.12
12 total, did some pickups, some pacing William and Stephen, some at my pace with Joseph. Usual distances for the kids. Mary went on her first run after getting the cold. Bella did not run, still recovering.
Leg 1:Distance2.000Time16:10.40Pace8:05.20
With Benjamin, Jacob, and Matthew.
Leg 2:Distance5.000Time39:59.00Pace7:59.80
With Benjamin, Jacob, William, and Stephen.
Split 1:Distance3.120Time24:55.60Pace7:59.36
Cumilative:Distance3.120Time24:55.60Pace7:59.36
Split 2:Distance0.250Time1:23.30Pace5:33.20
Cumilative:Distance3.370Time26:18.90Pace7:48.52
Split 3:Distance1.475Time12:41.60Pace8:36.34
Cumilative:Distance4.845Time39:00.50Pace8:03.08
Split 4:Distance0.155Time0:58.50Pace6:17.42
Cumilative:Distance5.000Time39:59.00Pace7:59.80
 
Leg 3:Distance5.000Time39:04.00Pace7:48.80
With Joseph.
Split 1:Distance3.120Time24:29.30Pace7:50.93
Cumilative:Distance3.120Time24:29.30Pace7:50.93
Split 2:Distance0.250Time1:13.10Pace4:52.40
Cumilative:Distance3.370Time25:42.40Pace7:37.69
Split 3:Distance1.475Time12:32.00Pace8:29.83
Cumilative:Distance4.845Time38:14.40Pace7:53.56
Split 4:Distance0.155Time0:49.60Pace5:20.00
Cumilative:Distance5.000Time39:04.00Pace7:48.80
 

Neon Crocs 1 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
11.500.000.753.7516.00

Fast Running Friend Workout - 2020-01-04 09:52:16
Workout Totals: Distance16.000Time2:03:50.90Pace7:44.43
Total of 16. Benjamin did 16 with 4x0.75 two up 4:10, 4:04, then down 3:37, 3:24. His back was tight but he eventually loosened up and got going. Jacob did total of 8. He and I did 4x0.75 as well - 4:49 (Joseph was holding us back), 4:30, 4:06, 3:59. Joseph got in trouble after throwing a fit after the first uphill interval, so I sent him to run home but I gave him a chance for redemption later. He had to do 2x0.75 uphill in 4:45 or faster each. To make things more interesting, I gave a structured rewards program to William and Stephen to keep up on the first interval. It worked well for all three of them. Stephen made it up to 0.5 in 3:08. William made it through the entire first interval in 4:38 closing in 90. Now that meant that Joseph could not run slower than 4:38 on the second interval, so he ran it in 4:36 and ended up with about 10 miles total.

William and Stephen ran 5 total. Do not remember what Jenny and Julia did, but both of them have been sick and were on reduced mileage. Mary and Bella did their regular runs.
Leg 1:Distance8.000Time1:01:25.30Pace7:40.66
With Jacob, part with Benjamin, par with Joseph.
Split 1:Distance1.640Time13:07.30Pace8:00.06
Cumilative:Distance1.640Time13:07.30Pace8:00.06
Split 2:Distance0.750Time4:49.70Pace6:26.27
Cumilative:Distance2.390Time17:57.00Pace7:30.63
Split 3:Distance0.250Time2:18.10Pace9:12.40
Cumilative:Distance2.640Time20:15.10Pace7:40.27
Split 4:Distance0.750Time4:30.40Pace6:00.53
Cumilative:Distance3.390Time24:45.50Pace7:18.20
Split 5:Distance1.220Time10:53.70Pace8:55.82
Cumilative:Distance4.610Time35:39.20Pace7:44.03
Split 6:Distance0.750Time4:06.80Pace5:29.07
Cumilative:Distance5.360Time39:46.00Pace7:25.15
Split 7:Distance0.250Time2:34.00Pace10:16.00
Cumilative:Distance5.610Time42:20.00Pace7:32.76
Split 8:Distance0.750Time3:59.70Pace5:19.60
Cumilative:Distance6.360Time46:19.70Pace7:17.06
Split 9:Distance1.640Time15:05.60Pace9:12.20
Cumilative:Distance8.000Time1:01:25.30Pace7:40.66
 
Leg 2:Distance5.000Time38:32.70Pace7:42.54
With Benjamin, Joseph, William (part), and Stephen (part).
Split 1:Distance1.060Time9:08.90Pace8:37.83
Cumilative:Distance1.060Time9:08.90Pace8:37.83
Split 2:Distance0.750Time4:38.50Pace6:11.33
Cumilative:Distance1.810Time13:47.40Pace7:37.13
Split 3:Distance0.250Time2:34.00Pace10:16.00
Cumilative:Distance2.060Time16:21.40Pace7:56.41
Split 4:Distance0.750Time4:36.70Pace6:08.93
Cumilative:Distance2.810Time20:58.10Pace7:27.72
Split 5:Distance2.190Time17:34.60Pace8:01.55
Cumilative:Distance5.000Time38:32.70Pace7:42.54
 
Leg 3:Distance3.000Time23:52.90Pace7:57.63
With Benjamin and Matthew.

Neon Crocs 1 Miles: 16.00
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 to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.250.1612.01

Fast Running Friend Workout - 2020-01-06 08:27:11
Workout Totals: Distance12.000Time1:34:44.30Pace7:53.69
Total of 12, usual runs with pickups for the kids. William ran a PR for the uphill sprint - 52.7.
Leg 1:Distance4.000Time31:57.00Pace7:59.25
With Julia.
Leg 2:Distance2.000Time15:53.10Pace7:56.55
With Joseph, Jacob, and Matthew.
Leg 3:Distance4.000Time31:27.50Pace7:51.88
With William, Stephen, Joseph, and Jacob.
Split 1:Distance2.050Time16:30.50Pace8:03.17
Cumilative:Distance2.050Time16:30.50Pace8:03.17
Split 2:Distance0.250Time1:25.80Pace5:43.20
Cumilative:Distance2.300Time17:56.30Pace7:47.96
Split 3:Distance1.545Time12:38.50Pace8:10.94
Cumilative:Distance3.845Time30:34.80Pace7:57.19
Split 4:Distance0.155Time0:52.70Pace5:40.00
Cumilative:Distance4.000Time31:27.50Pace7:51.88
 
Leg 4:Distance2.000Time15:26.70Pace7:43.35
Part with Joseph and Jacob, part alone.

Neon Crocs 1 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
9.000.000.003.0012.00

Fast Running Friend Workout - 2020-01-07 08:25:51
Workout Totals: Distance12.000Time1:32:06.70Pace7:40.56
Total of 12. Ran with Julia in the AM, then did a workout with Jacob in the PM. We ran a total of 8 with 4x0.75 in the middle, 2 up the canyon, 2 down - 4:25, 4:25, 4:00, 4:10. On the last one he ran out of juice.

Benjamin tried a workout but was too stiff/cold/sleepy and after running 0.75 down once in 3:56 decided to try it another day.

Joseph, William, and Stephen did their usual run with pickups. Matthew did his usual 2 miles. Julia is training normally, Jenny, however, still has a cold and is on reduced mileage.
Leg 1:Distance4.000Time32:35.30Pace8:08.82
With Julia.
Leg 2:Distance8.000Time59:31.40Pace7:26.43
With Jacob.
Split 1:Distance1.700Time12:57.10Pace7:37.12
Cumilative:Distance1.700Time12:57.10Pace7:37.12
Split 2:Distance0.750Time4:25.40Pace5:53.87
Cumilative:Distance2.450Time17:22.50Pace7:05.51
Split 3:Distance0.250Time2:29.20Pace9:56.80
Cumilative:Distance2.700Time19:51.70Pace7:21.37
Split 4:Distance0.750Time4:25.10Pace5:53.47
Cumilative:Distance3.450Time24:16.80Pace7:02.26
Split 5:Distance1.100Time9:34.10Pace8:41.91
Cumilative:Distance4.550Time33:50.90Pace7:26.35
Split 6:Distance0.750Time4:00.80Pace5:21.07
Cumilative:Distance5.300Time37:51.70Pace7:08.62
Split 7:Distance0.250Time2:41.40Pace10:45.60
Cumilative:Distance5.550Time40:33.10Pace7:18.40
Split 8:Distance0.750Time4:10.20Pace5:33.60
Cumilative:Distance6.300Time44:43.30Pace7:05.92
Split 9:Distance1.700Time14:48.10Pace8:42.41
Cumilative:Distance8.000Time59:31.40Pace7:26.43
 

Neon Crocs 1 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
9.000.002.250.7512.00

Fast Running Friend Workout - 2020-01-08 08:25:08
Workout Totals: Distance12.000Time1:33:12.80Pace7:46.07
Total of 12. A repetition of yesterday, except Joseph and Jacob traded roles. Joseph ran the first interval in 4:36 uphill, which was decent, then got a side ache and could barely move on the next 3 intervals. I still had him finish the workout for the purpose of character development.

Benjamin was able to do a decent workout today. Started with 0.75 down in 3:54 instead of 3:36, but then got into the groove and did 4x0.375 in 1:42, 1:42 (headwind), 1:40, 1:39.

Julia was tired today, ran only 4 miles. Jenny still recovering from the cold, also only 4 miles.
Leg 1:Distance4.000Time32:43.00Pace8:10.75
With Julia.
Leg 2:Distance8.000Time1:00:29.80Pace7:33.72
With Joseph.
Split 1:Distance1.700Time12:57.00Pace7:37.06
Cumilative:Distance1.700Time12:57.00Pace7:37.06
Split 2:Distance0.750Time4:36.00Pace6:08.00
Cumilative:Distance2.450Time17:33.00Pace7:09.80
Split 3:Distance0.250Time2:26.10Pace9:44.40
Cumilative:Distance2.700Time19:59.10Pace7:24.11
Split 4:Distance0.750Time4:47.90Pace6:23.87
Cumilative:Distance3.450Time24:47.00Pace7:11.01
Split 5:Distance1.100Time9:36.10Pace8:43.73
Cumilative:Distance4.550Time34:23.10Pace7:33.43
Split 6:Distance0.750Time4:28.50Pace5:58.00
Cumilative:Distance5.300Time38:51.60Pace7:19.92
Split 7:Distance0.250Time2:14.10Pace8:56.40
Cumilative:Distance5.550Time41:05.70Pace7:24.27
Split 8:Distance0.750Time4:20.70Pace5:47.60
Cumilative:Distance6.300Time45:26.40Pace7:12.76
Split 9:Distance1.700Time15:03.40Pace8:51.41
Cumilative:Distance8.000Time1:00:29.80Pace7:33.72
 

Neon Crocs 1 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
11.600.000.000.4012.00

Fast Running Friend Workout - 2020-01-09 09:37:18
Workout Totals: Distance12.000Time1:33:09.70Pace7:45.81
Usual 12 total, usual runs for the kids with the pickups. We do a quarter down the canyon, and 0.155 uphill at the end.
Leg 1:Distance4.000Time30:43.10Pace7:40.77
With Julia.
Leg 2:Distance2.000Time15:58.80Pace7:59.40
With Matthew, Joseph, and Jacob.
Leg 3:Distance4.000Time31:29.80Pace7:52.45
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:16.70Pace7:56.44
Cumilative:Distance2.050Time16:16.70Pace7:56.44
Split 2:Distance0.250Time1:21.60Pace5:26.40
Cumilative:Distance2.300Time17:38.30Pace7:40.13
Split 3:Distance1.545Time12:54.80Pace8:21.49
Cumilative:Distance3.845Time30:33.10Pace7:56.75
Split 4:Distance0.155Time0:56.70Pace6:05.81
Cumilative:Distance4.000Time31:29.80Pace7:52.45
 
Leg 4:Distance2.000Time14:58.00Pace7:29.00
Alone.

Neon Crocs 1 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
11.600.000.000.4012.00

Fast Running Friend Workout - 2020-01-10 08:17:40
Workout Totals: Distance12.000Time1:32:43.80Pace7:43.65
Total of 12. More or less a repeat of yesterday.
Leg 1:Distance4.000Time30:47.40Pace7:41.85
With Julia.
Leg 2:Distance2.000Time15:43.40Pace7:51.70
With Joseph, Jacob, and Matthew.
Leg 3:Distance4.000Time31:13.90Pace7:48.48
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:58.90Pace7:47.76
Cumilative:Distance2.050Time15:58.90Pace7:47.76
Split 2:Distance0.250Time1:17.20Pace5:08.80
Cumilative:Distance2.300Time17:16.10Pace7:30.48
Split 3:Distance1.545Time13:06.90Pace8:29.32
Cumilative:Distance3.845Time30:23.00Pace7:54.12
Split 4:Distance0.155Time0:50.90Pace5:28.39
Cumilative:Distance4.000Time31:13.90Pace7:48.48
 
Leg 4:Distance2.000Time14:59.10Pace7:29.55
Alone.

Neon Crocs 1 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
13.000.002.002.0017.00

Fast Running Friend Workout - 2020-01-11 09:20:21
Workout Totals: Distance17.000Time2:11:04.20Pace7:42.60
Total of 17. Did a workout with Joseph and Jacob 4x0.75 2 up 2 down (4:40, 4:48, 4:16, 4:13). Chad did it a bit faster closing the last two 3:51, Zach was a bit ahead Chad on the last 2, and a bit ahead of us on the first 2, Benjamin did 4:25 (off 80 seconds closing quarter), 4:00, 3:34, 3:34. On the last one he ran out of juice due to not being able to sleep for some weird reason Friday night.

Then Chad and I paced William and Stephen in their workout. We ran 0.5 in 3:12 uphill with William, but Stephen panicked and could not keep up after the first quarter in 1:34. Then we paced William on the downhill in 2:39, Stephen helped him by running the last quarter in 79.

Jenny is still on reduced mileage due to a cold and school stress. Julia started BYU, today was the end of her first week.
Leg 1:Distance8.000Time1:00:20.90Pace7:32.61
With Benjamin, Zach, Chad, Joseph, and Jacob.
Split 1:Distance1.700Time13:08.10Pace7:43.59
Cumilative:Distance1.700Time13:08.10Pace7:43.59
Split 2:Distance0.750Time4:40.80Pace6:14.40
Cumilative:Distance2.450Time17:48.90Pace7:16.29
Split 3:Distance0.250Time2:42.00Pace10:48.00
Cumilative:Distance2.700Time20:30.90Pace7:35.89
Split 4:Distance0.750Time4:48.10Pace6:24.13
Cumilative:Distance3.450Time25:19.00Pace7:20.29
Split 5:Distance1.100Time9:16.40Pace8:25.82
Cumilative:Distance4.550Time34:35.40Pace7:36.13
Split 6:Distance0.750Time4:16.40Pace5:41.87
Cumilative:Distance5.300Time38:51.80Pace7:19.96
Split 7:Distance0.250Time2:35.20Pace10:20.80
Cumilative:Distance5.550Time41:27.00Pace7:28.11
Split 8:Distance0.750Time4:13.80Pace5:38.40
Cumilative:Distance6.300Time45:40.80Pace7:15.05
Split 9:Distance1.700Time14:40.10Pace8:37.71
Cumilative:Distance8.000Time1:00:20.90Pace7:32.61
 
Leg 2:Distance6.000Time46:45.00Pace7:47.50
With Chad, William, and Stephen.
Split 1:Distance1.700Time14:19.20Pace8:25.41
Cumilative:Distance1.700Time14:19.20Pace8:25.41
Split 2:Distance0.500Time3:12.30Pace6:24.60
Cumilative:Distance2.200Time17:31.50Pace7:57.95
Split 3:Distance1.600Time13:11.20Pace8:14.50
Cumilative:Distance3.800Time30:42.70Pace8:04.92
Split 4:Distance0.500Time2:39.20Pace5:18.40
Cumilative:Distance4.300Time33:21.90Pace7:45.56
Split 5:Distance1.700Time13:23.10Pace7:52.41
Cumilative:Distance6.000Time46:45.00Pace7:47.50
 
Leg 3:Distance3.000Time23:58.30Pace7:59.43
With Matthew.

Neon Crocs 1 Miles: 17.00
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 to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.4012.00

Fast Running Friend Workout - 2020-01-13 08:34:15
Workout Totals: Distance12.000Time1:35:04.00Pace7:55.33
Usual 12 miles with pickups. Stephen ran a PR for the uphill sprint - 54.8.
Leg 1:Distance4.000Time32:00.20Pace8:00.05
With Julia.
Leg 2:Distance1.000Time9:07.00Pace9:07.00
Part with Sarah and Mary, part alone.
Leg 3:Distance2.000Time15:11.60Pace7:35.80
With Joseph, Jacob, and Matthew.
Leg 4:Distance4.000Time30:53.20Pace7:43.30
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:16.40Pace7:56.29
Cumilative:Distance2.050Time16:16.40Pace7:56.29
Split 2:Distance0.250Time1:23.30Pace5:33.20
Cumilative:Distance2.300Time17:39.70Pace7:40.74
Split 3:Distance1.545Time12:18.70Pace7:58.12
Cumilative:Distance3.845Time29:58.40Pace7:47.72
Split 4:Distance0.155Time0:54.80Pace5:53.55
Cumilative:Distance4.000Time30:53.20Pace7:43.30
 
Leg 5:Distance1.000Time7:52.00Pace7:52.00
With Joseph.

Neon Crocs 1 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
11.190.000.000.8112.00

Fast Running Friend Workout - 2020-01-14 08:54:58
Workout Totals: Distance12.000Time1:32:38.40Pace7:43.20
Usual 12 with the kids, except I did it all at once, and kids ran in shifts. We changed things around because of the rain/snow forecast in the afternoon.
Leg 1:Distance4.000Time30:55.20Pace7:43.80
With Julia.
Leg 2:Distance4.000Time31:52.90Pace7:58.23
With Jacob and William.
Split 1:Distance2.050Time16:42.00Pace8:08.78
Cumilative:Distance2.050Time16:42.00Pace8:08.78
Split 2:Distance0.250Time1:20.20Pace5:20.80
Cumilative:Distance2.300Time18:02.20Pace7:50.52
Split 3:Distance1.545Time12:58.70Pace8:24.01
Cumilative:Distance3.845Time31:00.90Pace8:03.98
Split 4:Distance0.155Time0:52.00Pace5:35.48
Cumilative:Distance4.000Time31:52.90Pace7:58.23
 
Leg 3:Distance4.000Time29:50.30Pace7:27.58
With Joseph.
Split 1:Distance2.050Time15:30.90Pace7:34.10
Cumilative:Distance2.050Time15:30.90Pace7:34.10
Split 2:Distance0.250Time1:14.50Pace4:58.00
Cumilative:Distance2.300Time16:45.40Pace7:17.13
Split 3:Distance1.545Time12:14.70Pace7:55.53
Cumilative:Distance3.845Time29:00.10Pace7:32.56
Split 4:Distance0.155Time0:50.20Pace5:23.87
Cumilative:Distance4.000Time29:50.30Pace7:27.58
 

Neon Crocs 1 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
9.000.000.003.0012.00

Fast Running Friend Workout - 2020-01-15 09:01:47
Workout Totals: Distance12.000Time1:30:27.50Pace7:32.29
12 total, did 8 miles with 4x0.75 2 up 2 down with Jacob - 4:35, 4:29, 4:08, 4:02. He got a side ache and struggled in the last two. Joseph, William, and Stephen did the usual run with two pickups. Matthew did the usual 2 miles.
Leg 1:Distance4.000Time30:54.90Pace7:43.73
With Julia.
Leg 2:Distance8.000Time59:32.60Pace7:26.57
Workout with Jacob.
Split 1:Distance1.700Time13:01.30Pace7:39.59
Cumilative:Distance1.700Time13:01.30Pace7:39.59
Split 2:Distance0.750Time4:35.90Pace6:07.87
Cumilative:Distance2.450Time17:37.20Pace7:11.51
Split 3:Distance0.250Time2:43.10Pace10:52.40
Cumilative:Distance2.700Time20:20.30Pace7:31.96
Split 4:Distance0.750Time4:29.60Pace5:59.47
Cumilative:Distance3.450Time24:49.90Pace7:11.86
Split 5:Distance1.100Time9:58.80Pace9:04.36
Cumilative:Distance4.550Time34:48.70Pace7:39.05
Split 6:Distance0.750Time4:08.60Pace5:31.47
Cumilative:Distance5.300Time38:57.30Pace7:21.00
Split 7:Distance0.250Time2:28.30Pace9:53.20
Cumilative:Distance5.550Time41:25.60Pace7:27.86
Split 8:Distance0.750Time4:02.10Pace5:22.80
Cumilative:Distance6.300Time45:27.70Pace7:12.97
Split 9:Distance1.700Time14:04.90Pace8:17.00
Cumilative:Distance8.000Time59:32.60Pace7:26.57
 

Neon Crocs 1 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
8.850.000.003.1512.00

Fast Running Friend Workout - 2020-01-16 09:15:32
Workout Totals: Distance12.000Time1:28:51.40Pace7:24.28
Same as yesterday, more or less, except Joseph and Jacob traded places. We did 4:34, 4:34, 4:17, 4:03. Joseph struggled with a side ache in the third interval, but then in the last one was able to relax and run a good time. As we finished, we met Jacob, William, and Stephen. William ran 73 for the 0.25 and Stephen 79. We joined them in the uphill sprint pacing Stephen, which we did in 55.5.
Leg 1:Distance4.000Time30:32.20Pace7:38.05
With Julia.
Leg 2:Distance8.000Time58:19.20Pace7:17.40
With Joseph, part also with Jacob, William, and Stephen.
Split 1:Distance1.700Time12:51.60Pace7:33.88
Cumilative:Distance1.700Time12:51.60Pace7:33.88
Split 2:Distance0.750Time4:34.50Pace6:06.00
Cumilative:Distance2.450Time17:26.10Pace7:06.98
Split 3:Distance0.250Time2:37.80Pace10:31.20
Cumilative:Distance2.700Time20:03.90Pace7:25.89
Split 4:Distance0.750Time4:34.80Pace6:06.40
Cumilative:Distance3.450Time24:38.70Pace7:08.61
Split 5:Distance1.100Time9:15.90Pace8:25.36
Cumilative:Distance4.550Time33:54.60Pace7:27.16
Split 6:Distance0.750Time4:17.30Pace5:43.07
Cumilative:Distance5.300Time38:11.90Pace7:12.43
Split 7:Distance0.250Time2:22.00Pace9:28.00
Cumilative:Distance5.550Time40:33.90Pace7:18.54
Split 8:Distance0.750Time4:03.10Pace5:24.13
Cumilative:Distance6.300Time44:37.00Pace7:04.92
Split 9:Distance1.545Time12:46.70Pace8:16.25
Cumilative:Distance7.845Time57:23.70Pace7:18.97
Split 10:Distance0.155Time0:55.50Pace5:58.06
Cumilative:Distance8.000Time58:19.20Pace7:17.40
 

Neon Crocs 1 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
11.600.000.000.4712.07

Fast Running Friend Workout - 2020-01-17 13:34:44
Workout Totals: Distance12.062Time1:34:40.70Pace7:50.96
12 total as usual. Armando ran with us today. Matthew insisted on going to the track, but it was good only for a 100 meter sprint, which he did in 18.5. We ran home after that and did our usual pickups on our course.
Leg 1:Distance1.000Time8:22.10Pace8:22.10
With Matthew, Joseph, Jacob, and Armando.
Leg 2:Distance0.062Time0:18.50Pace4:58.39
With Matthew, Joseph, Jacob, and Armando.
Leg 3:Distance1.000Time7:57.50Pace7:57.50
With Matthew, Joseph, Jacob, and Armando.
Leg 4:Distance4.000Time31:26.70Pace7:51.68
With William, Stephen, Joseph, Jacob, and Armando.
Split 1:Distance2.050Time16:29.00Pace8:02.44
Cumilative:Distance2.050Time16:29.00Pace8:02.44
Split 2:Distance0.250Time1:22.50Pace5:30.00
Cumilative:Distance2.300Time17:51.50Pace7:45.87
Split 3:Distance1.545Time12:39.30Pace8:11.46
Cumilative:Distance3.845Time30:30.80Pace7:56.15
Split 4:Distance0.155Time0:55.90Pace6:00.65
Cumilative:Distance4.000Time31:26.70Pace7:51.68
 
Leg 5:Distance2.000Time16:22.00Pace8:11.00
With Armando, part with Joseph and Jacob.
Leg 6:Distance4.000Time30:13.90Pace7:33.48
With Julia.

Neon Crocs 1 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.850.001.003.2517.10

Fast Running Friend Workout - 2020-01-18 09:35:08
Workout Totals: Distance17.098Time2:13:57.50Pace7:50.08
Total of 17, did the 4x0.75 workout with Joseph and Jacob, we got 4:41, 4:40, 4:08, 4:06, overall I think the most consistent performance for Joseph. Benjamin was recovering from the cold, so he did it a bit slower than planned - 4:22, 4:18, 3:44, 3:41. Zach did the last 3 with him.

William did 5:55 mile down the canyon in the middle of 6, Stephen did 2:57 0.5 with him in the middle of his 5. Armando ran around 6:10.

Matthew insisted on going to the track to do a mile time trial, but he did not have it today. I had him run a fast quarter to end the day on a good note, and he did 85.
Leg 1:Distance8.000Time1:00:52.20Pace7:36.52
With Joseph, Jacob, Benjamin, Zach, and Armando.
Split 1:Distance1.700Time13:51.40Pace8:09.06
Cumilative:Distance1.700Time13:51.40Pace8:09.06
Split 2:Distance0.750Time4:41.90Pace6:15.87
Cumilative:Distance2.450Time18:33.30Pace7:34.41
Split 3:Distance0.250Time2:44.50Pace10:58.00
Cumilative:Distance2.700Time21:17.80Pace7:53.26
Split 4:Distance0.750Time4:40.00Pace6:13.33
Cumilative:Distance3.450Time25:57.80Pace7:31.54
Split 5:Distance1.100Time9:36.70Pace8:44.27
Cumilative:Distance4.550Time35:34.50Pace7:49.12
Split 6:Distance0.750Time4:08.90Pace5:31.87
Cumilative:Distance5.300Time39:43.40Pace7:29.70
Split 7:Distance0.250Time2:49.60Pace11:18.40
Cumilative:Distance5.550Time42:33.00Pace7:40.00
Split 8:Distance0.750Time4:06.50Pace5:28.67
Cumilative:Distance6.300Time46:39.50Pace7:24.37
Split 9:Distance1.700Time14:12.70Pace8:21.59
Cumilative:Distance8.000Time1:00:52.20Pace7:36.52
 
Leg 2:Distance6.000Time47:51.50Pace7:58.58
With William and Armando, part with Stephen.
Split 1:Distance3.050Time25:14.40Pace8:16.52
Cumilative:Distance3.050Time25:14.40Pace8:16.52
Split 2:Distance1.000Time5:55.70Pace5:55.70
Cumilative:Distance4.050Time31:10.10Pace7:41.75
Split 3:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.050Time31:10.10Pace7:41.75
Split 4:Distance1.950Time16:41.40Pace8:33.54
Cumilative:Distance6.000Time47:51.50Pace7:58.58
 
Leg 3:Distance1.050Time9:12.50Pace8:46.19
With Matthew and Benjamin.
Leg 4:Distance0.800Time5:39.90Pace7:04.87
With Matthew and Benjamin.
Leg 5:Distance0.248Time1:25.60Pace5:45.16
With Matthew and Benjamin.
Leg 6:Distance1.000Time8:55.80Pace8:55.80
With Matthew and Benjamin.

Neon Crocs 1 Miles: 17.10
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
10.601.000.000.4012.00

Fast Running Friend Workout - 2020-01-20 13:58:53
Workout Totals: Distance12.000Time1:32:47.60Pace7:43.97
Usual 12 with pickups, usual distances for the kids.

With Julia we have been doing the run at a faster pace but with stops every 0.75 miles after the first mile. For one reason or another this seems to work better than running straight at a slower pace. Need to figure out what is going on. For some reason she struggles to breathe and starts wheezing at speeds as slow as 8:00 per mile. I figure the best way to attack it is just put her through the struggle and see if she can learn to relax and pull in the air.

Matthew insisted on going to the canyon today, so we had him run a fast mile down - he ran a canyon PR of 6:29.
Leg 1:Distance4.000Time30:06.40Pace7:31.60
With Julia.
Leg 2:Distance1.000Time6:29.60Pace6:29.60
With Matthew, Joseph, and Jacob down the canyon.
Leg 3:Distance1.000Time8:26.20Pace8:26.20
Same group coming back to the car.
Leg 4:Distance4.000Time31:58.70Pace7:59.68
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:21.30Pace7:58.68
Cumilative:Distance2.050Time16:21.30Pace7:58.68
Split 2:Distance0.250Time1:15.00Pace5:00.00
Cumilative:Distance2.300Time17:36.30Pace7:39.26
Split 3:Distance1.545Time13:32.80Pace8:46.08
Cumilative:Distance3.845Time31:09.10Pace8:06.11
Split 4:Distance0.155Time0:49.60Pace5:20.00
Cumilative:Distance4.000Time31:58.70Pace7:59.68
 
Leg 5:Distance2.000Time15:46.70Pace7:53.35
Alone.

Neon Crocs 1 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
11.750.001.500.0013.25

Fast Running Friend Workout - 2020-01-21 09:35:37
Workout Totals: Distance13.250Time1:41:05.70Pace7:37.79
12 total. Did 1.5 down the canyon with Joseph and Jacob in the middle of their 7 in 8:23.
Leg 1:Distance4.000Time30:37.40Pace7:39.35
With Julia
Leg 2:Distance0.250Time2:34.20Pace10:16.80
With Bella.
Leg 3:Distance7.000Time52:28.30Pace7:29.76
With Joseph and Jacob, part with William and Stephen.
Split 1:Distance3.550Time27:39.10Pace7:47.35
Cumilative:Distance3.550Time27:39.10Pace7:47.35
Split 2:Distance1.500Time8:23.70Pace5:35.80
Cumilative:Distance5.050Time36:02.80Pace7:08.28
Split 3:Distance1.950Time16:25.50Pace8:25.38
Cumilative:Distance7.000Time52:28.30Pace7:29.76
 
Leg 4:Distance2.000Time15:25.80Pace7:42.90
With Matthew.

Neon Crocs 1 Miles: 13.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.4012.00

Fast Running Friend Workout - 2020-01-22 08:31:59
Workout Totals: Distance12.000Time1:30:39.70Pace7:33.31
12 total, more or less usual runs with pickups.
Leg 1:Distance4.000Time30:32.60Pace7:38.15
With Julia.
Leg 2:Distance4.000Time30:49.00Pace7:42.25
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:01.80Pace7:49.17
Cumilative:Distance2.050Time16:01.80Pace7:49.17
Split 2:Distance0.250Time1:21.70Pace5:26.80
Cumilative:Distance2.300Time17:23.50Pace7:33.70
Split 3:Distance1.545Time12:34.90Pace8:08.61
Cumilative:Distance3.845Time29:58.40Pace7:47.72
Split 4:Distance0.155Time0:50.60Pace5:26.45
Cumilative:Distance4.000Time30:49.00Pace7:42.25
 
Leg 3:Distance4.000Time29:18.10Pace7:19.52
Part with Joseph, Jacob, and Matthew, part alone.

Neon Crocs 1 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
9.600.001.000.4011.00

Fast Running Friend Workout - 2020-01-23 08:22:30
Workout Totals: Distance11.000Time1:22:01.70Pace7:27.43
Usual runs with pickups, taper for Joseph, Jacob, and William (reduced mileage), a bit less for me as well. Matthew did a mile down the canyon with the target of 6:00 to failure, then stop, rest for HR to drop to 120, then repeat. He was able to get through the mile in 5:59 with only 2 stops, one at 0.375, and one at 0.75. It took him about 2 minutes or so both times to drop his HR to 120, which I think is quite remarkable for a 7 year old. Maybe not quite Jakob Ingebrigsten remarkable, but still remarkable.
Leg 1:Distance4.000Time30:05.70Pace7:31.43
With Julia.
Leg 2:Distance4.000Time30:29.90Pace7:37.48
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:42.50Pace7:39.76
Cumilative:Distance2.050Time15:42.50Pace7:39.76
Split 2:Distance0.250Time1:20.50Pace5:22.00
Cumilative:Distance2.300Time17:03.00Pace7:24.78
Split 3:Distance1.545Time12:32.00Pace8:06.73
Cumilative:Distance3.845Time29:35.00Pace7:41.64
Split 4:Distance0.155Time0:54.90Pace5:54.19
Cumilative:Distance4.000Time30:29.90Pace7:37.48
 
Leg 3:Distance1.000Time5:59.10Pace5:59.10
With William, and Matthew down the canyon with 2 stops.
Leg 4:Distance1.000Time8:00.30Pace8:00.30
With William and Matthew up the canyon.
Leg 5:Distance1.000Time7:26.70Pace7:26.70
With William.

Neon Crocs 1 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.890.000.000.408.29

Fast Running Friend Workout - 2020-01-24 08:25:48
Workout Totals: Distance8.298Time1:03:19.70Pace7:37.91
 
Leg 1:Distance4.000Time29:51.00Pace7:27.75
With Julia.
Leg 2:Distance2.000Time15:10.20Pace7:35.10
With Stephen.
Split 1:Distance1.845Time14:13.70Pace7:42.71
Cumilative:Distance1.845Time14:13.70Pace7:42.71
Split 2:Distance0.155Time0:56.50Pace6:04.52
Cumilative:Distance2.000Time15:10.20Pace7:35.10
 
Leg 3:Distance1.050Time8:45.90Pace8:20.86
With Benjamin and Matthew.
Leg 4:Distance0.248Time1:25.50Pace5:44.76
With Benjamin and Matthew.
Leg 5:Distance1.000Time8:07.10Pace8:07.10
With Benjamin and Matthew.

Neon Crocs 1 Miles: 8.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: SLC Track Club Winter Series 5 K (3.107 Miles) 00:18:11, Place overall: 22, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.061.160.003.2915.51

Fast Running Friend Workout - 2020-01-25 09:24:34
Workout Totals: Distance15.509Time1:56:27.00Pace7:30.51
SLC Track Club Winter Series 5 K, 18:11, 22nd overall, 8th master.

Benjamin won with 15:39 thanks to the closing mile in 4:57. Jacob got a PR of 17:51 (16th). Joseph got a PR as well, 18:04, William 19:54 (44th). Father and 4 sons average was 17:55.

Top finishers:

1 Benjamin Pachev;20;00:15:39.3
2 Jace Nye;35;00:15:44.9
3 Teren Jameson;42;00:15:51.6
4 Fritz Van De Kamp;40;00:15:52.7
5 Melchor Suaste;42;00:15:53.2
6 Nathan Hornok;41;00:15:59.1
7 Matthew Gulden;32;00:17:02.4
8 Thatcher Olson;29;00:17:05.8
9 Charles Lambrix;32;00:17:10.3
10 Kyle Barrett;31;00:17:27.4
11 Riley McCarter;19;00:17:28.2
12 Stephen Robinson;44;00:17:28.4
13 Scott Daw;34;00:17:36.2
14 David Taylor;51;00:17:38.4
15 David Nierenberg;37;00:17:48.7
16 Jacob Pachev;13;00:17:51.0
17 STEPHEN GLOD;18;00:17:55.1
18 Levi Pace;36;00:17:57.1
19 Taylor Call;26;00:18:01.9
20 Joseph Pachev;15;00:18:04.1
21 Mark Payne;47;00:18:08.6
22 Alexander Pachev;46;00:18:11.3
23 Matthew Nelli;26;00:18:23.3
24 Jon Hansen;30;00:18:32.2
25 Ryan Timme;32;00:18:41.8
26 Janel Zick;28;00:18:42.0


I hoped to be able to hold an even pace, but for some reason in spite of feeling quite comfortable in the first half of the race, lost steam after the turnaround and could not get myself to go. Splits were 8:53, 9:19 by my watch.

Still faster than last year, though last year I had just barely recovered from a cold, and the temperature was colder as well. But on the other hand I am a year older.

I timed the first mile in 5:40, Joseph and Jacob were with me at that point. Then Jacob sped up, and hit the first half in 8:46. He lost some steam in the last mile, but still held on to run a PR of 17:51.

Joseph stayed with me longer, but right after the turnaround gapped me, and I was not able to close it. He also got a small PR of 18:04.

William struggled to get going today, and ran 19:54 with more or less even splits.

Benjamin, on the other hand, had a great race. He stayed with the pack going through the mile in 5:01, and then second mile in 5:08. Nate made a move, but then Benjamin and the rest of the pack closed it. Then he started throwing surges with a mile to go, and gapped everybody except Jace Nye. With about half mile left, he was able to gap Jace as well, and maintained the lead. Closing mile in 4:57 into a headwind. I was quite happy with that.

Ran more distance Julia and Matthew afterwards. Matthew did a tempo run of sorts on the track - 1 mile in 6:43 holding the pace very evenly, which I also was happy about.
Leg 1:Distance2.189Time17:28.00Pace7:58.76
Warm-up with Benjamin and David Taylor, part with Joseph, Jacob, William, and Chad.
Split 1:Distance1.419Time11:21.30Pace8:00.13
Cumilative:Distance1.419Time11:21.30Pace8:00.13
Split 2:Distance0.110Time0:35.10Pace5:19.09
Cumilative:Distance1.529Time11:56.40Pace7:48.54
Split 3:Distance0.200Time1:50.00Pace9:10.00
Cumilative:Distance1.729Time13:46.40Pace7:57.96
Split 4:Distance0.110Time0:34.50Pace5:13.64
Cumilative:Distance1.839Time14:20.90Pace7:48.13
Split 5:Distance0.350Time3:07.10Pace8:54.57
Cumilative:Distance2.189Time17:28.00Pace7:58.76
 
Leg 2:Distance3.070Time19:55.60Pace6:29.45
Race.
Split 1:Distance1.535Time8:53.10Pace5:47.30
Cumilative:Distance1.535Time8:53.10Pace5:47.30
First half.
Split 2:Distance1.535Time9:19.70Pace6:04.63
Cumilative:Distance3.070Time18:12.80Pace5:55.96
Second half.
Split 3:Distance0.000Time1:42.80Pace0:00.00
Cumilative:Distance3.070Time19:55.60Pace6:29.45
Waiting for William.
 
Leg 3:Distance3.200Time24:40.10Pace7:42.53
Cool-down with Benjamin.
Leg 4:Distance3.845Time29:14.20Pace7:36.23
With Julia.
Leg 5:Distance0.155Time1:03.80Pace6:51.61
With Julia - uphill sprint.
Leg 6:Distance1.050Time8:25.30Pace8:01.24
With Matthew.
Leg 7:Distance1.000Time6:43.70Pace6:43.70
With Matthew.
Leg 8:Distance1.000Time8:56.30Pace8:56.30
With Matthew.

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
11.640.000.000.6512.29

Fast Running Friend Workout - 2020-01-27 08:27:30
Workout Totals: Distance12.298Time1:33:41.80Pace7:37.13
Mostly easy runs with pickups for everybody. Total of 12 or so for me. Matthew ran a small PR in the 400 - 82.0.
Leg 1:Distance4.000Time30:16.00Pace7:34.00
With Julia.
Leg 2:Distance1.050Time8:11.80Pace7:48.38
With Joseph, Jacob, and Matthew.
Leg 3:Distance0.248Time1:22.00Pace5:30.65
With Joseph, Jacob, and Matthew.
Leg 4:Distance1.000Time7:43.00Pace7:43.00
With Joseph, Jacob, and Matthew.
Leg 5:Distance4.000Time31:12.40Pace7:48.10
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:22.10Pace7:59.07
Cumilative:Distance2.050Time16:22.10Pace7:59.07
Split 2:Distance0.250Time1:19.00Pace5:16.00
Cumilative:Distance2.300Time17:41.10Pace7:41.35
Split 3:Distance1.545Time12:39.90Pace8:11.84
Cumilative:Distance3.845Time30:21.00Pace7:53.60
Split 4:Distance0.155Time0:51.40Pace5:31.61
Cumilative:Distance4.000Time31:12.40Pace7:48.10
 
Leg 6:Distance2.000Time14:56.60Pace7:28.30
Alone.

Neon Crocs 1 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.056.000.500.0012.55

Fast Running Friend Workout - 2020-01-28 09:48:15
Workout Totals: Distance12.546Time1:29:50.30Pace7:09.64
Total of 12. Paced William through a 6 mile endurance tempo run. Came up with an idea to help the boys improve in the distances over 5 K. We run 3 miles, half out, half back. This is a tough course, we run hills, and then in and out of the canyon. Start out brisk enough to make you want to whine, but slow enough you have no excuse to. Then ramp it up after the turnaround. So we paced William today. Kept around 7:00 on the way out, and a bit under 6:30 on the way back. He grumbled, but made it. Joseph struggled some as well due to a side ache. Stephen ran the first mile with us in 6:54, and then lost it mentally and stopped.

Then we took Matthew to the track, and he ran an awesome 800 PR of 3:03.6 splitting it 91, 92, his best 800 split ever that I can remember.
Leg 1:Distance4.000Time29:12.60Pace7:18.15
With Julia.
Leg 2:Distance6.000Time40:29.70Pace6:44.95
With Joseph, Jacob, and William, part with Stephen.
Split 1:Distance3.000Time21:03.00Pace7:01.00
Cumilative:Distance3.000Time21:03.00Pace7:01.00
Split 2:Distance3.000Time19:26.70Pace6:28.90
Cumilative:Distance6.000Time40:29.70Pace6:44.95
 
Leg 3:Distance1.050Time8:56.00Pace8:30.48
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.496Time3:03.60Pace6:10.16
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time8:08.40Pace8:08.40
With Joseph, Jacob, and Matthew.

Neon Crocs 1 Miles: 12.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.936.000.000.1212.05

Fast Running Friend Workout - 2020-01-29 08:33:20
Workout Totals: Distance12.054Time1:26:44.30Pace7:11.75
Usual 12 miles, did an endurance tempo run with Joseph and Jacob with 3 miles out at a bit sub-7:00 average, and then harder on the way back. On the way back Joseph got a side ache, so it was not that fast, but it was good to get the distance in at a brisk pace. Our total time was 39:40, 20:50 out, 18:50 back. Stephen redeemed himself and was able to make it to 2 miles in 14:10 and then kept a decent pace on the way back with William's help.

Benjamin did 6x0.625 alternating directions with 0.125 recovery. His uphill range was 3:14-3:19, downhill 2:58-3:05. I was happy with the result.
Leg 1:Distance4.000Time30:40.90Pace7:40.23
With Julia.
Leg 2:Distance6.000Time39:40.80Pace6:36.80
With Joseph and Jacob, part with William and Stephen.
Split 1:Distance3.000Time20:49.90Pace6:56.63
Cumilative:Distance3.000Time20:49.90Pace6:56.63
Split 2:Distance3.000Time18:50.90Pace6:16.97
Cumilative:Distance6.000Time39:40.80Pace6:36.80
 
Leg 3:Distance0.930Time7:32.80Pace8:06.88
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.124Time0:39.10Pace5:15.32
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time8:10.70Pace8:10.70
With Joseph, Jacob, and Matthew.

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.530.000.000.5912.12

Fast Running Friend Workout - 2020-01-30 08:48:40
Workout Totals: Distance12.124Time1:34:33.00Pace7:47.91
Total of 12, easy runs with pickups for everybody.
Leg 1:Distance0.938Time7:30.10Pace7:59.85
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.000Time0:00.00Pace0:00.00
Leg 3:Distance0.124Time0:38.90Pace5:13.71
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.062Time0:18.40Pace4:56.77
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time7:58.20Pace7:58.20
Leg 6:Distance4.000Time31:44.40Pace7:56.10
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:41.20Pace8:08.39
Cumilative:Distance2.050Time16:41.20Pace8:08.39
Split 2:Distance0.250Time1:23.10Pace5:32.40
Cumilative:Distance2.300Time18:04.30Pace7:51.43
Split 3:Distance1.545Time12:48.50Pace8:17.41
Cumilative:Distance3.845Time30:52.80Pace8:01.87
Split 4:Distance0.155Time0:51.60Pace5:32.90
Cumilative:Distance4.000Time31:44.40Pace7:56.10
 
Leg 7:Distance2.000Time14:38.00Pace7:19.00
Alone.
Leg 8:Distance4.000Time31:45.00Pace7:56.25
With Julia.

Neon Crocs 1 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.530.000.000.6512.18

Fast Running Friend Workout - 2020-01-31 16:27:59
Workout Totals: Distance12.178Time1:31:14.20Pace7:29.52
Total of 12, usual runs with pickups, Matthew did 200 on the track in 38.0 - new PR, and he also did 2x100 18.3, 18.2.
Leg 1:Distance0.930Time7:21.00Pace7:54.19
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.124Time0:38.00Pace5:06.45
With Joseph, Jacob, and Matthew.
Leg 3:Distance0.062Time0:18.30Pace4:55.16
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.062Time0:18.20Pace4:53.55
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time8:05.70Pace8:05.70
With Joseph, Jacob, and Matthew.
Leg 6:Distance4.000Time30:42.40Pace7:40.60
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:53.10Pace7:44.93
Cumilative:Distance2.050Time15:53.10Pace7:44.93
Split 2:Distance0.250Time1:20.80Pace5:23.20
Cumilative:Distance2.300Time17:13.90Pace7:29.52
Split 3:Distance1.545Time12:32.10Pace8:06.80
Cumilative:Distance3.845Time29:46.00Pace7:44.50
Split 4:Distance0.155Time0:56.40Pace6:03.87
Cumilative:Distance4.000Time30:42.40Pace7:40.60
 
Leg 7:Distance6.000Time43:50.60Pace7:18.43
Alone.

Neon Crocs 1 Miles: 12.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
283.8014.169.6629.81337.43
Neon Crocs 1 Miles: 321.91
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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