Breaking the Wall

March 2018

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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: 62.33 Year: 3418.01
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
322.346.5020.515.83355.18
Brown Crocs 1 Miles: 355.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2018-03-01 08:32:25
Workout Totals: Distance12.040Time1:35:04.90Pace7:53.83
Easy runs with the kids. Usual distances. Total of 12.
Leg 1:Distance3.000Time23:23.40Pace7:47.80
With Jenny and William.
Leg 2:Distance2.000Time15:50.60Pace7:55.30
With Stephen, Joseph, and Jacob.
Leg 3:Distance4.000Time31:36.70Pace7:54.18
With Joseph and Jacob.
Leg 4:Distance1.000Time8:19.50Pace8:19.50
With Jenny and Matthew.
Leg 5:Distance2.040Time15:54.70Pace7:47.99
With Jenny.

Brown Crocs 1 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2018-03-02 08:44:04
Workout Totals: Distance12.040Time1:35:32.40Pace7:56.11
12 total, easy runs with the kids, usual distances.
Leg 1:Distance2.040Time16:46.30Pace8:13.28
With Jenny and Stephen.
Leg 2:Distance3.000Time23:44.90Pace7:54.97
With William, Joseph, and Jacob.
Leg 3:Distance3.000Time23:52.10Pace7:57.37
With Joseph and Jacob.
Leg 4:Distance1.000Time8:09.60Pace8:09.60
With Matthew and Jenny.
Leg 5:Distance3.000Time22:59.50Pace7:39.83
With Jenny.

Brown Crocs 1 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.251.004.000.0018.25

Fast Running Friend Workout - 2018-03-03 08:49:35
Workout Totals: Distance18.250Time2:17:15.50Pace7:31.26
Total of 19, ran with the kids, usual Saturday distances, squeezed in 2x2 down the canyon. There was some headwind, especially in the first one, which I did in 11:36 (5:48, 5:48). The headwind subsided some in the second, plus was was better warmed up, so I ran it in 11:17(5:40, 5:37).

Stephen set a course record for the hilly 3 mile course out and back - 23:37, splits 8:09, 7:54, 7:34 - that last mile is slow, has significant uphill, so 7:34 on it at the end of 3 was very good.

William did 6:25.7 on the uphill mile in the middle of 5 miles, which I think is also a very good result. His splits were 96, 97, 98, 94. The target was 6:30.
Leg 1:Distance3.000Time23:37.70Pace7:52.57
With Stephen.
Leg 2:Distance9.000Time1:03:47.90Pace7:05.32
With Jenny, Joseph, and Jacob - except for the tempo.
Split 1:Distance0.730Time6:04.00Pace8:18.63
Cumilative:Distance0.730Time6:04.00Pace8:18.63
Split 2:Distance2.000Time11:36.20Pace5:48.10
Cumilative:Distance2.730Time17:40.20Pace6:28.35
Split 3:Distance1.250Time10:44.80Pace8:35.84
Cumilative:Distance3.980Time28:25.00Pace7:08.39
Split 4:Distance2.000Time11:17.60Pace5:38.80
Cumilative:Distance5.980Time39:42.60Pace6:38.43
Split 5:Distance3.020Time24:05.30Pace7:58.58
Cumilative:Distance9.000Time1:03:47.90Pace7:05.32
 
Leg 3:Distance5.000Time39:04.90Pace7:48.98
With William.
Split 1:Distance2.270Time18:40.00Pace8:13.39
Cumilative:Distance2.270Time18:40.00Pace8:13.39
Split 2:Distance1.000Time6:25.70Pace6:25.70
Cumilative:Distance3.270Time25:05.70Pace7:40.46
Split 3:Distance1.730Time13:59.20Pace8:05.09
Cumilative:Distance5.000Time39:04.90Pace7:48.98
 
Leg 4:Distance1.000Time8:18.40Pace8:18.40
With Sarah and Matthew.
Leg 5:Distance0.250Time2:26.60Pace9:46.40
With Mary.

Brown Crocs 1 Miles: 18.25
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
13.080.000.000.0013.08

Fast Running Friend Workout - 2018-03-05 08:43:35
Workout Totals: Distance13.080Time1:40:51.00Pace7:42.61
Easy runs with the kids, usual distances. Total of 13 for me. Bonnie ran with us today, so that made Stephen run faster. He did 15:18 on the 2.04 mile course, Bonnie got 15:27 - last mile was 7:27 for Stephen, 7:36 for Bonnie.
Leg 1:Distance1.000Time6:58.30Pace6:58.30
Alone.
Leg 2:Distance2.040Time15:18.50Pace7:30.25
With Stephen, part with Bonnie, Jospeh.
Leg 3:Distance4.000Time31:29.90Pace7:52.48
With Joseph and Jacob.
Split 1:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance4.000Time31:29.90Pace7:52.48
Cumilative:Distance4.000Time31:29.90Pace7:52.48
 
Leg 4:Distance1.000Time8:18.50Pace8:18.50
With Sarah, William, and Matthew.
Leg 5:Distance2.040Time16:16.40Pace7:58.63
With William.
Leg 6:Distance3.000Time22:29.40Pace7:29.80
With Jenny.

Brown Crocs 1 Miles: 13.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.380.003.750.6211.75

Fast Running Friend Workout - 2018-03-06 10:48:37
Workout Totals: Distance11.750Time1:25:44.10Pace7:17.80
Did the usual kids runs, also did a workout 8x0.625 alternating up and down the canyon with 0.125 recovery except between 4th and 5th due to a bathroom break. Joseph was struggling today, was able to keep up somewhat only on the his first - my third (3:30 down), then 3:52 up (2nd), 3:48 down (5th), and 4:00 (6th). Jenny did my first and almost kept up running in it in 3:33. Jacob kept up on all of his (1,2,5,6) even though we ran 2nd, 5th and 6th quite a bit faster than planned (3:38, 3:22, 3:39).

I surprised myself on the last one with the last uphill quarter in 79, which gave me 3:31.8 for the repeat - only 1.8 slower than the downhill target.
Leg 1:Distance2.200Time17:02.00Pace7:44.55
With Jacob, William, and Stephen taking Bonnie to school.
Leg 2:Distance1.000Time7:02.90Pace7:02.90
With Joseph and William.
Leg 3:Distance1.050Time8:31.10Pace8:06.76
Warm-up with Joseph, Jacob, and Jenny.
Leg 4:Distance6.250Time42:48.20Pace6:50.91
Workout.
Split 1:Distance0.625Time3:28.90Pace5:34.24
Cumilative:Distance0.625Time3:28.90Pace5:34.24
Split 2:Distance0.125Time1:28.20Pace11:45.60
Cumilative:Distance0.750Time4:57.10Pace6:36.13
Split 3:Distance0.625Time3:38.50Pace5:49.60
Cumilative:Distance1.375Time8:35.60Pace6:14.98
Split 4:Distance0.125Time1:43.20Pace13:45.60
Cumilative:Distance1.500Time10:18.80Pace6:52.53
Split 5:Distance0.625Time3:29.20Pace5:34.72
Cumilative:Distance2.125Time13:48.00Pace6:29.65
Split 6:Distance0.125Time1:31.50Pace12:12.00
Cumilative:Distance2.250Time15:19.50Pace6:48.67
Split 7:Distance0.625Time3:43.60Pace5:57.76
Cumilative:Distance2.875Time19:03.10Pace6:37.60
Split 8:Distance0.500Time4:46.30Pace9:32.60
Cumilative:Distance3.375Time23:49.40Pace7:03.53
Split 9:Distance0.625Time3:22.90Pace5:24.64
Cumilative:Distance4.000Time27:12.30Pace6:48.07
Split 10:Distance0.125Time1:38.40Pace13:07.20
Cumilative:Distance4.125Time28:50.70Pace6:59.56
Split 11:Distance0.625Time3:39.80Pace5:51.68
Cumilative:Distance4.750Time32:30.50Pace6:50.63
Split 12:Distance0.125Time1:40.30Pace13:22.40
Cumilative:Distance4.875Time34:10.80Pace7:00.68
Split 13:Distance0.625Time3:27.80Pace5:32.48
Cumilative:Distance5.500Time37:38.60Pace6:50.65
Split 14:Distance0.125Time1:37.80Pace13:02.40
Cumilative:Distance5.625Time39:16.40Pace6:58.92
Split 15:Distance0.625Time3:31.80Pace5:38.88
Cumilative:Distance6.250Time42:48.20Pace6:50.91
 
Leg 5:Distance0.250Time2:07.80Pace8:31.20
Cool-down with Joseph.
Leg 6:Distance1.000Time8:12.10Pace8:12.10
With Matthew.

Brown Crocs 1 Miles: 11.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.240.000.000.0012.24

Fast Running Friend Workout - 2018-03-07 08:27:39
Workout Totals: Distance12.240Time1:34:06.30Pace7:41.30
Easy runs with the kids, total of 12.
Leg 1:Distance3.000Time23:20.10Pace7:46.70
With William and Jenny.
Leg 2:Distance2.200Time16:04.10Pace7:18.23
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance4.000Time30:56.30Pace7:44.07
With Joseph and Jacob.
Leg 4:Distance1.000Time7:54.40Pace7:54.40
With Matthew and Jenny.
Leg 5:Distance2.040Time15:51.40Pace7:46.37
With Jenny.

Brown Crocs 1 Miles: 12.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.840.000.000.3713.21

Fast Running Friend Workout - 2018-03-08 08:09:01
Workout Totals: Distance13.209Time1:46:22.60Pace8:03.20
Ran with the kids as usual, did a 400 meter time trial on the track at Orem High with Joseph and Jacob. We are now at about the same level, so I just raced them. I ended up winning with 65.8, Joseph 66.2 (PR), Jacob 67.8 (PR).

Matthew also ran a mile PR of 7:49.3 (2:00, 1:58, 1:59, 1:52) on the little boy course (out and back, minor up on the way out).
Leg 1:Distance3.000Time23:55.70Pace7:58.57
With Jenny and William.
Leg 2:Distance2.200Time16:46.40Pace7:37.45
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.561Time13:26.40Pace8:36.59
Warm-up with Joseph and Jacob + strides.
Split 1:Distance1.000Time8:15.20Pace8:15.20
Cumilative:Distance1.000Time8:15.20Pace8:15.20
Split 2:Distance0.062Time0:18.70Pace5:01.61
Cumilative:Distance1.062Time8:33.90Pace8:03.90
Split 3:Distance0.062Time0:45.60Pace12:15.48
Cumilative:Distance1.124Time9:19.50Pace8:17.78
Split 4:Distance0.062Time0:18.70Pace5:01.61
Cumilative:Distance1.186Time9:38.20Pace8:07.52
Split 5:Distance0.375Time3:48.20Pace10:08.53
Cumilative:Distance1.561Time13:26.40Pace8:36.59
 
Leg 4:Distance0.248Time1:05.80Pace4:25.32
400 meter time trial with Joseph and Jacob.
Leg 5:Distance2.200Time18:34.20Pace8:26.45
Cool-down with Joseph and Jacob.
Leg 6:Distance3.000Time24:44.80Pace8:14.93
With Jenny.
Leg 7:Distance1.000Time7:49.30Pace7:49.30
With Matthew.

Brown Crocs 1 Miles: 13.21
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.201.000.000.0012.20

Fast Running Friend Workout - 2018-03-09 08:50:55
Workout Totals: Distance12.200Time1:35:35.80Pace7:50.15
Easy runs with the kids for the most part - usual distances. Joseph, Jacob, and I paced Julia in a mile time trial on the track. She ran 6:14.2 (89, 92, 95, 95) and finally was able to break her 1.5 year old PR of 6:18. She needs to improve by another 14 seconds to get her driving learner's permit.
Leg 1:Distance3.000Time23:21.20Pace7:47.07
With Jenny and William.
Leg 2:Distance2.200Time16:16.60Pace7:23.91
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.050Time9:03.10Pace8:37.24
Warm-up to the track with Julia, Joseph, and Jacob.
Leg 4:Distance1.000Time6:14.20Pace6:14.20
Julia's mile time trial - Joseph and Jacob helped pace.
Leg 5:Distance0.950Time8:56.10Pace9:24.32
Cool-down with Julia, Joseph, and Jacob.
Leg 6:Distance1.000Time8:03.00Pace8:03.00
With Matthew, Joseph, and Jacob.
Leg 7:Distance3.000Time23:41.60Pace7:53.87
With Jenny.

Brown Crocs 1 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
10.440.000.000.0010.44

Fast Running Friend Workout - 2018-03-10 19:28:20
Workout Totals: Distance10.440Time1:20:51.30Pace7:44.68
Spent most of the day at the chess tournament - Utah Elementary Championship. Results: Jacob (5th grade) - 4 wins, 2 losses, 4 points, 11th place. William (3rd grade) - 5 wins, 1 loss, 5 points, 6th place. Stephen (1st grade) - 2 wins, 3 draws, 1 loss, 3.5 points. Matthew (kindergarten) - 1 win, 1 draw, 4 losses, 1.5 points.

Stephen discovered a new skill - how to draw in a losing position. Turns out the following trick works at least among the average players in the 1st grade division. If you are a piece or two down, just trade queens and try to blockade the pawns as much as possible. The opponent does not know how to win from there, gets bored, and starts moving his pieces back and forth. You also move the same piece back and forth. When this happened three times, declare a draw by repetition. While this is a cool trick, though, we need to teach Stephen how to not get into that position in the first place. Chances are very high that if a player does not know how to win with a piece or especially two up, he is not that hard to beat if you start with equal material.

Running wise, the distances were reduced for everybody due to the late arrival - I ran 10, Jenny 3, Joseph and Jacob 4, William 3, Stephen 2, Matthew 1.
Leg 1:Distance1.000Time7:50.40Pace7:50.40
With Joseph, Jacob, William, and Matthew.
Leg 2:Distance2.040Time17:00.00Pace8:20.00
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance1.000Time6:50.60Pace6:50.60
With Jacob.
Leg 4:Distance3.400Time25:13.50Pace7:25.15
Alone.
Leg 5:Distance3.000Time23:56.80Pace7:58.93
With Jenny.

Brown Crocs 1 Miles: 10.44
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
13.040.000.000.0013.04

Fast Running Friend Workout - 2018-03-12 08:48:11
Workout Totals: Distance13.040Time1:41:27.70Pace7:46.85
Usual runs today except for Matthew who set a mile record of 7:43.6 on the little boy course (1:56, 2:00, 1:57, 1:50).
Leg 1:Distance3.000Time22:53.20Pace7:37.73
With Jenny.
Leg 2:Distance3.000Time23:48.10Pace7:56.03
With Joseph, Jacob, and William.
Leg 3:Distance1.000Time7:31.80Pace7:31.80
With Joseph and Jacob.
Leg 4:Distance3.000Time21:55.80Pace7:18.60
With Jenny.
Leg 5:Distance1.000Time7:43.60Pace7:43.60
With Matthew.
Leg 6:Distance2.040Time17:35.20Pace8:37.25
With Stephen.

Brown Crocs 1 Miles: 13.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.370.004.380.6216.37

Fast Running Friend Workout - 2018-03-13 08:58:13
Workout Totals: Distance16.365Time1:59:55.90Pace7:19.71
Runs with the kids. Did a workout 8x0.625 with 0.125 recovery alternating directions in the canyon. Joseph did the third one with me, dropped back a second, his side ache was bothering him again, so that was all he did. Jacob did 1,2,5,6 with me. He struggled but was able to keep up on all. I had a bit more rest before the last one due to a VPB, and then surprised myself with 77 kick uphill and 3:30 for the last interval.
Leg 1:Distance2.040Time14:52.70Pace7:17.60
With Jenny.
Leg 2:Distance2.200Time16:35.50Pace7:32.50
With Joseph, Jacob, William, and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time7:18.80Pace7:18.80
With William and Joseph.
Leg 4:Distance1.000Time8:01.90Pace8:01.90
Warm-up with Joseph and Jacob.
Leg 5:Distance5.875Time39:41.10Pace6:45.29
8x0.625 workout.
Split 1:Distance0.625Time3:24.80Pace5:27.68
Cumilative:Distance0.625Time3:24.80Pace5:27.68
Split 2:Distance0.125Time1:35.40Pace12:43.20
Cumilative:Distance0.750Time5:00.20Pace6:40.27
Split 3:Distance0.625Time3:43.30Pace5:57.28
Cumilative:Distance1.375Time8:43.50Pace6:20.73
Split 4:Distance0.125Time1:32.20Pace12:17.60
Cumilative:Distance1.500Time10:15.70Pace6:50.47
Split 5:Distance0.625Time3:29.60Pace5:35.36
Cumilative:Distance2.125Time13:45.30Pace6:28.38
Split 6:Distance0.125Time1:38.50Pace13:08.00
Cumilative:Distance2.250Time15:23.80Pace6:50.58
Split 7:Distance0.625Time3:39.20Pace5:50.72
Cumilative:Distance2.875Time19:03.00Pace6:37.57
Split 8:Distance0.125Time1:40.90Pace13:27.20
Cumilative:Distance3.000Time20:43.90Pace6:54.63
Split 9:Distance0.625Time3:27.90Pace5:32.64
Cumilative:Distance3.625Time24:11.80Pace6:40.50
Split 10:Distance0.125Time1:44.70Pace13:57.60
Cumilative:Distance3.750Time25:56.50Pace6:55.07
Split 11:Distance0.625Time3:44.10Pace5:58.56
Cumilative:Distance4.375Time29:40.60Pace6:46.99
Split 12:Distance0.125Time1:38.50Pace13:08.00
Cumilative:Distance4.500Time31:19.10Pace6:57.58
Split 13:Distance0.625Time3:27.50Pace5:32.00
Cumilative:Distance5.125Time34:46.60Pace6:47.14
Split 14:Distance0.125Time1:24.10Pace11:12.80
Cumilative:Distance5.250Time36:10.70Pace6:53.47
Split 15:Distance0.625Time3:30.40Pace5:36.64
Cumilative:Distance5.875Time39:41.10Pace6:45.29
 
Leg 6:Distance0.250Time2:08.30Pace8:33.20
Cool-down.
Leg 7:Distance1.000Time7:57.00Pace7:57.00
With Jenny and Matthew.
Leg 8:Distance3.000Time23:20.60Pace7:46.87
With Jenny.

Brown Crocs 1 Miles: 16.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Fast Running Friend Workout - 2018-03-14 08:47:22
Workout Totals: Distance12.200Time1:34:13.40Pace7:43.39
Easy runs with the kids for the most part, usual distances. Did Jenny's 2 mile tempo run on the hilly out and back 2 miler course in 13:42.
Leg 1:Distance3.000Time23:31.10Pace7:50.37
With Jenny and William.
Leg 2:Distance2.200Time17:21.80Pace7:53.55
With Stephen, Joseph, and Jacob.
Leg 3:Distance4.000Time31:23.20Pace7:50.80
With Jacob and Joseph.
Leg 4:Distance1.000Time8:15.00Pace8:15.00
With Jenny and Matthew.
Leg 5:Distance2.000Time13:42.30Pace6:51.15
With Jenny on the ward 2 miler course.

Brown Crocs 1 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
13.260.000.000.1213.38

Fast Running Friend Workout - 2018-03-15 08:47:35
Workout Totals: Distance13.382Time1:44:36.40Pace7:49.02
Ran with the kids, did 800 meter time trial on the track with Joseph and Jacob. We raced each other. It was close. I got 2:25.6, Joseph 2:25.7, Jacob 2:26.6. Joseph took us through the first 200 in 33, then I took over and slowed down too much I think - 37. After that we just could not get going again and ran 38, 37. I barely edged Joseph in the kick. Joseph got a 4+ second PR, Jacob almost 8 seconds.
Leg 1:Distance1.000Time7:50.90Pace7:50.90
With Jenny.
Leg 2:Distance2.200Time16:48.80Pace7:38.55
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance1.000Time7:33.40Pace7:33.40
With William, Joseph, and Jacob.
Leg 4:Distance1.561Time13:14.40Pace8:28.90
Warm-up with strides.
Split 1:Distance1.000Time8:05.90Pace8:05.90
Cumilative:Distance1.000Time8:05.90Pace8:05.90
Split 2:Distance0.062Time0:18.40Pace4:56.77
Cumilative:Distance1.062Time8:24.30Pace7:54.86
Split 3:Distance0.062Time0:44.30Pace11:54.52
Cumilative:Distance1.124Time9:08.60Pace8:08.08
Split 4:Distance0.062Time0:17.70Pace4:45.48
Cumilative:Distance1.186Time9:26.30Pace7:57.49
Split 5:Distance0.375Time3:48.10Pace10:08.27
Cumilative:Distance1.561Time13:14.40Pace8:28.90
 
Leg 5:Distance0.020Time0:05.60Pace4:40.00
False start.
Leg 6:Distance0.498Time2:25.60Pace4:52.37
800 meter time trial.
Leg 7:Distance2.100Time16:39.70Pace7:56.05
Cool-down.
Leg 8:Distance1.003Time8:01.40Pace7:59.96
With Jenny and Matthew.
Leg 9:Distance4.000Time31:56.60Pace7:59.15
With Jenny.

Brown Crocs 1 Miles: 13.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2018-03-16 10:15:31
Workout Totals: Distance12.250Time1:31:00.00Pace7:25.71
Usual runs + Stephen's mile time trial on the track today. Everybody who could paced him - Jenny, Julia, Joseph, Jacob, William, and myself. He ran a PR of 6:48.8 with the splits of 1:37, 1:40, 1:41, 1:48. In the last lap he had a mental lapse and panicked between 1200 and 1400 and slowed down to 8:00 pace. I told him he would have to run another mile all out immediately afterwards if he did not get his PR of 6:56. That triggered his comfort maximizer from a coast to a kick and he ran the last 200 in 48 (6:26 pace) and secured his PR. But fitness-wise, without the panic, I think he would have run around 6:40 or maybe a bit under.
Leg 1:Distance2.200Time16:22.10Pace7:26.41
With Joseph and Jacob taking Bonnie to school.
Leg 2:Distance1.050Time9:07.50Pace8:41.43
Warm-up with Stephen, William, Joseph, Jacob, Julia, and Jenny.
Leg 3:Distance1.000Time6:48.80Pace6:48.80
Stephen's mile time trial.
Leg 4:Distance1.000Time8:48.10Pace8:48.10
Cool-down with everybody back to the house.
Leg 5:Distance1.000Time7:43.60Pace7:43.60
With Jenny, Joseph, and Jacob - I think.
Leg 6:Distance5.000Time33:49.60Pace6:45.92
Alone.
Leg 7:Distance1.000Time8:20.30Pace8:20.30
With Matthew.

Brown Crocs 1 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.190.004.000.1217.31

Fast Running Friend Workout - 2018-03-17 08:45:21
Workout Totals: Distance17.310Time2:10:06.20Pace7:30.96
More or less usual Saturday runs. Chad joined us today. We did 2x2 miles down the canyon. There was some headwind. On the first one, Joseph ran with us for about the first 1 K, then faded and coasted. We went through the first mile in 5:41. Then Chad picked up, I tried to go with him, but did not have the juice. That wore me out. I ran the second mile in 5:46. Chad did 11:14 with the second mile in 5:33. On the second interval Jacob joined us. This time, knowing that Chad was stronger today, I made sure to draft. We went through the first mile in 5:33. I felt better than in the first interval. However, Jacob was struggling, so around the 2 K mark I backed off to provide a wind block for Jacob, while Chad ran ahead. Jacob and I stayed together. He had a good kick at the end and finished in 11:11.7, which is his course PR. I had to avoid the bikers at the end, and finished just a bit behind him. Chad miscounted the markers and finished 0.25 miles early. He then realized his mistake and tried to get going, but did not have the juice. So he ended up with around 11:15 on the second interval.

Then we ran more miles with William and tested Chad's top end speed in the process using me as a benchmark/someone to race in 100 meters uphill. In the first one I ran 16.1, Chad 15.5. On the second one, I found another gear and we both ran 15.5.
Leg 1:Distance2.040Time16:20.70Pace8:00.74
With Chad and Stephen.
Leg 2:Distance9.270Time1:06:27.90Pace7:10.19
With Chad, Joseph, and Jacob.
Split 1:Distance1.500Time11:43.70Pace7:49.13
Cumilative:Distance1.500Time11:43.70Pace7:49.13
Split 2:Distance2.000Time11:27.40Pace5:43.70
Cumilative:Distance3.500Time23:11.10Pace6:37.46
Split 3:Distance0.750Time7:26.50Pace9:55.33
Cumilative:Distance4.250Time30:37.60Pace7:12.38
Split 4:Distance2.000Time11:12.20Pace5:36.10
Cumilative:Distance6.250Time41:49.80Pace6:41.57
Split 5:Distance3.020Time24:38.10Pace8:09.44
Cumilative:Distance9.270Time1:06:27.90Pace7:10.19
 
Leg 3:Distance5.000Time38:46.40Pace7:45.28
With Chad and William.
Split 1:Distance2.580Time20:15.50Pace7:51.12
Cumilative:Distance2.580Time20:15.50Pace7:51.12
Split 2:Distance0.063Time0:16.10Pace4:15.56
Cumilative:Distance2.643Time20:31.60Pace7:45.99
Split 3:Distance0.625Time5:18.70Pace8:29.92
Cumilative:Distance3.268Time25:50.30Pace7:54.39
Split 4:Distance0.062Time0:15.50Pace4:10.00
Cumilative:Distance3.330Time26:05.80Pace7:50.21
Split 5:Distance1.670Time12:40.60Pace7:35.45
Cumilative:Distance5.000Time38:46.40Pace7:45.28
 
Leg 4:Distance1.000Time8:31.20Pace8:31.20
With Sarah and Matthew.

Brown Crocs 1 Miles: 17.31
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
11.000.000.000.0011.00

Fast Running Friend Workout - 2018-03-19 08:46:41
Workout Totals: Distance11.000Time1:27:09.50Pace7:55.41
Usual runs for everybody. Total of 11 for me.
Leg 1:Distance3.000Time23:04.00Pace7:41.33
With William and Jenny (I think).
Leg 2:Distance4.000Time31:50.80Pace7:57.70
With Joseph and Jacob.
Leg 3:Distance1.000Time8:22.30Pace8:22.30
With Matthew.
Leg 4:Distance3.000Time23:52.40Pace7:57.47
With Jenny.

Brown 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
11.300.001.001.2513.55

Fast Running Friend Workout - 2018-03-20 08:48:21
Workout Totals: Distance13.551Time1:53:54.60Pace8:24.36
Mile time trials today. First, Joseph, Jacob, and I cooperatively raced each other. I lead the first 300, then Joseph took over to 500, then Jacob to 700. I took over again at 700 and led to 900, then Joseph led to 1100. Jacob was struggling at that point, so I took the last 300. Joseph and I had a sprint finish over the last 100. I was able to hold him off - barely. I ended up with 5:14.6, he got 5:15.0, Jacob 5:16.2.
Leg 1:Distance2.040Time15:28.10Pace7:34.95
Leg 2:Distance2.200Time17:28.10Pace7:56.41
Leg 3:Distance1.561Time13:45.60Pace8:48.89
Split 1:Distance1.000Time8:33.20Pace8:33.20
Cumilative:Distance1.000Time8:33.20Pace8:33.20
Split 2:Distance0.062Time0:19.00Pace5:06.45
Cumilative:Distance1.062Time8:52.20Pace8:21.13
Split 3:Distance0.062Time0:51.10Pace13:44.19
Cumilative:Distance1.124Time9:43.30Pace8:38.95
Split 4:Distance0.062Time0:18.80Pace5:03.23
Cumilative:Distance1.186Time10:02.10Pace8:27.67
Split 5:Distance0.375Time3:43.50Pace9:56.00
Cumilative:Distance1.561Time13:45.60Pace8:48.89
 
Leg 4:Distance1.000Time5:14.60Pace5:14.60
Leg 5:Distance0.750Time7:33.00Pace10:04.00
Leg 6:Distance0.250Time1:23.50Pace5:34.00
Leg 7:Distance0.750Time7:30.70Pace10:00.93
Leg 8:Distance1.000Time5:50.20Pace5:50.20
Leg 9:Distance1.000Time8:17.80Pace8:17.80
Leg 10:Distance2.000Time23:38.90Pace11:49.45
Leg 11:Distance1.000Time7:44.10Pace7:44.10

Brown Crocs 1 Miles: 13.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Fast Running Friend Workout - 2018-03-21 10:24:16
Workout Totals: Distance12.200Time1:36:05.10Pace7:52.55
Usual runs with the kids.
Leg 1:Distance2.200Time17:18.00Pace7:51.82
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 2:Distance4.000Time31:46.10Pace7:56.52
With Joseph, Jacob, and William (I think).
Leg 3:Distance5.000Time39:06.10Pace7:49.22
With Jenny.
Leg 4:Distance1.000Time7:54.90Pace7:54.90
With Matthew and Jenny.

Brown Crocs 1 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
13.200.000.000.0013.20

Fast Running Friend Workout - 2018-03-22 10:23:34
Workout Totals: Distance13.200Time1:43:09.40Pace7:48.89
Usual easy runs. Matthew set a mile PR on the little boy course - 7:35.6.
Leg 1:Distance2.200Time17:13.20Pace7:49.64
With Joseph, Jacob, and William, and Stephen taking Bonnie to school.
Leg 2:Distance4.000Time31:24.60Pace7:51.15
With Joseph and Jacob.
Leg 3:Distance6.000Time46:56.00Pace7:49.33
With Jenny.
Leg 4:Distance1.000Time7:35.60Pace7:35.60
With William and Matthew.

Brown Crocs 1 Miles: 13.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.450.000.750.0012.20

Fast Running Friend Workout - 2018-03-23 10:15:27
Workout Totals: Distance12.200Time1:32:27.40Pace7:34.70
Usual runs, except Joseph ran only 3 to be fresh for the chess tournament in the evening. I did a tempo pickup for 0.75 in 4:17.
Leg 1:Distance2.200Time16:10.90Pace7:21.32
With Joseph, Jacob, William, and Stephen taking Bonnie to school.
Leg 2:Distance1.000Time7:54.20Pace7:54.20
With William and Joseph.
Leg 3:Distance4.000Time32:45.90Pace8:11.48
With Jacob, and Julia.
Leg 4:Distance1.000Time6:55.90Pace6:55.90
Alone.
Leg 5:Distance4.000Time28:40.50Pace7:10.12
Alone.
Split 1:Distance2.500Time18:37.80Pace7:27.12
Cumilative:Distance2.500Time18:37.80Pace7:27.12
Split 2:Distance0.750Time4:17.50Pace5:43.33
Cumilative:Distance3.250Time22:55.30Pace7:03.17
Pick-up.
Split 3:Distance0.750Time5:45.20Pace7:40.27
Cumilative:Distance4.000Time28:40.50Pace7:10.12
 

Brown Crocs 1 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
13.000.000.000.0013.00

Fast Running Friend Workout - 2018-03-24 12:45:04
Workout Totals: Distance13.000Time1:38:07.00Pace7:32.85
Junior High Chess Tournament today. So only 13 total for me. Joseph ended up with 1.5 points out of 5 (1 win, 1 draw, 3 losses). Julia got 2.5 points (2 wins, 1 draw, 2 losses). I ran in Murray and found the triplex where I lived in my first area on my mission. Usual Saturday runs for the kids, except Julia and Joseph. Both of them ran only 4 today.
Leg 1:Distance9.000Time1:07:34.20Pace7:30.47
Alone on the Jordan River Trail.
Leg 2:Distance4.000Time30:32.80Pace7:38.20
With Joseph at home.

Brown Crocs 1 Miles: 13.00
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. We went to the Russian Branch in Salt Lake today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Fast Running Friend Workout - 2018-03-26 10:23:49
Workout Totals: Distance12.200Time1:33:25.60Pace7:39.48
Easy runs, usual distances, total of 12.
Leg 1:Distance2.200Time16:35.60Pace7:32.55
With Joseph, Jacob, William, and Stephen taking Bonnie to school.
Leg 2:Distance1.000Time7:28.70Pace7:28.70
With Joseph, Jacob, and William.
Leg 3:Distance3.000Time22:57.00Pace7:39.00
With Joseph and Jacob.
Leg 4:Distance1.000Time7:38.30Pace7:38.30
With Jenny and Matthew.
Leg 5:Distance5.000Time38:46.00Pace7:45.20
With Jenny.

Brown Crocs 1 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
11.070.500.002.7314.30

Fast Running Friend Workout - 2018-03-27 10:20:51
Workout Totals: Distance14.302Time1:45:59.20Pace7:24.64
Time trials today. Matthew had a historic run in the mile on the track - 7.17.8. Splits 1:40, 1:50, 1:54, 1:50. Older kids - all except Jenny and Benjamin, helped me pace him. This is a very solid family 5 and under record - the previous one - 7.27.5 was held by William and was set at the age of 5 years and 362 days. Matthew is only 5 years and 91 days. How manages to run so fast baffles me - he still cannot read, can be very moody and difficult to reason with, and often asks to be spoon-fed. But the Lord gave him a gift of speed and endurance.

Joseph, Jacob, and I cooperatively raced each other in the 3000. The plan was to work together and be as close as possible to 10:30. The result was 10:29.0 for me, 10:38.7 for Jacob (new PR, beating his sea-level PR at altitide by 18 seconds), and DNF for Joseph. Things to some extent did not go as planned. Joseph was able to help me from 500 to 900 but then got dropped around 1 K (3:27), then instead of just doing his best, got discouraged and stopped at 1800. Jacob helped me I think for about 200 somewhere around 1100 or so, but then struggled with the pace and got dropped shortly before 2 K. However, he toughed it out and finished with a huge PR. My split at 2 K was 7:00, Jacob was probably around 7:02. I was not feeling too worn out by the pace, but for some reason could not kick and just ran a steady 3:29 for the last 1 K.

Stephen ran 800 in 3:09 (90,99) - mostly mental failure in the second lap. He is probably not used to how bad it feels, so we will work on learning to be tough after 400. He also did 2x100 18.7, 18.4 - which is his PR.

William ran a PR for 400 in 77.8. But his opening splits were 17, 19, then he struggled in the last 200 with a 41. Then he did 2x100 17.1, 17.2. I think 17.1 is his PR.

Julia did 400 in 81.2 splitting 40,41, and ran 100 all out in 17.9. We need to work on learning how to sprint.

Jacob and I raced each other over 100 and tied with 15.1.
Leg 1:Distance2.200Time16:00.20Pace7:16.45
With Joseph and Jacob taking Bonnie to school.
Leg 2:Distance1.000Time7:17.80Pace7:17.80
Matthew's mile time trial.
Leg 3:Distance0.498Time4:43.60Pace9:29.48
Warm up/strides with Joseph and Jacob.
Split 1:Distance0.062Time0:34.60Pace9:18.06
Cumilative:Distance0.062Time0:34.60Pace9:18.06
Split 2:Distance0.062Time0:19.00Pace5:06.45
Cumilative:Distance0.124Time0:53.60Pace7:12.26
Split 3:Distance0.062Time0:50.60Pace13:36.13
Cumilative:Distance0.186Time1:44.20Pace9:20.22
Split 4:Distance0.062Time0:18.10Pace4:51.94
Cumilative:Distance0.248Time2:02.30Pace8:13.15
Split 5:Distance0.250Time2:41.30Pace10:45.20
Cumilative:Distance0.498Time4:43.60Pace9:29.48
 
Leg 4:Distance1.864Time10:38.70Pace5:42.65
3000 with Joseph and Jacob.
Split 1:Distance1.864Time10:29.00Pace5:37.45
Cumilative:Distance1.864Time10:29.00Pace5:37.45
My time.
Split 2:Distance0.000Time0:09.70Pace0:00.00
Cumilative:Distance1.864Time10:38.70Pace5:42.65
Jacob's time.
 
Leg 5:Distance0.500Time4:59.50Pace9:59.00
Recovery jog with Jacob.
Leg 6:Distance0.496Time3:09.20Pace6:21.45
Stephen's 800 time trial.
Leg 7:Distance0.248Time1:17.80Pace5:13.71
William's 400 time trial.
Leg 8:Distance0.248Time1:21.20Pace5:27.42
Julia's 400 time trial.
Leg 9:Distance0.062Time0:17.10Pace4:35.81
William's 100.
Leg 10:Distance0.062Time0:15.10Pace4:03.55
Racing Jacob in 100.
Leg 11:Distance0.062Time0:17.20Pace4:37.42
William's 100 try 2.
Leg 12:Distance0.062Time0:17.90Pace4:48.71
Julia's 100.
Leg 13:Distance1.000Time7:52.60Pace7:52.60
I think this was with William and/or Jacob.
Leg 14:Distance6.000Time47:31.30Pace7:55.22
With Jenny.

Brown Crocs 1 Miles: 14.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Fast Running Friend Workout - 2018-03-28 10:25:23
Workout Totals: Distance12.200Time1:35:19.50Pace7:48.81
Usual easy runs with the kids - usual distances. Total of 12 for me.
Leg 1:Distance2.200Time17:07.90Pace7:47.23
With Stephen, Joseph, William, and Jacob taking Bonnie to school.
Leg 2:Distance1.000Time7:52.20Pace7:52.20
With Jacob and William.
Leg 3:Distance3.000Time23:15.00Pace7:45.00
With Jacob and Joseph.
Leg 4:Distance1.000Time7:44.20Pace7:44.20
With Jenny and Matthew.
Leg 5:Distance5.000Time39:20.20Pace7:52.04
With Jenny.

Brown Crocs 1 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
12.202.000.630.0014.83

Fast Running Friend Workout - 2018-03-29 10:22:54
Workout Totals: Distance14.834Time1:53:43.70Pace7:40.00
Did 2x500 with William and Stephen on the track to help Stephen get used to running fast past 400 meters. I told him 2 intervals if both are under 1:51, 1 more if one or both are in the 1:51 - 1:55 range, 4 otherwise. His comfort optimizer kicked in and he hit the A target on both.

Then I did a 2 mile tempo on the hilly course by our house (Ward 2 mile) with the first mile uphill and second down. We got 12:27 (6:26, 6:01). Joseph struggled but made it. We are working on Joseph's tempo pace endurance - for some reason he has been struggling with it lately - maybe related to his growth spurt.

Otherwise, usual runs.
Leg 1:Distance2.200Time16:33.30Pace7:31.50
With Joseph and Jacob taking Bonnie to school.
Leg 2:Distance1.000Time8:19.90Pace8:19.90
Warm-up with William and Stephen to the track.
Leg 3:Distance0.317Time1:50.30Pace5:47.95
Stephen's 500 with William.
Leg 4:Distance0.317Time1:48.60Pace5:42.59
Stephen's 500 with William - second interval.
Leg 5:Distance1.000Time9:02.30Pace9:02.30
Back to the house with William and Stephen.
Leg 6:Distance0.500Time3:54.40Pace7:48.80
Warm-up with Joseph and Jacob.
Leg 7:Distance2.000Time12:27.50Pace6:13.75
2 mile tempo on the Ward 2 miler course with Joseph and Jacob.
Leg 8:Distance1.500Time13:01.30Pace8:40.87
Cool-down with Joseph and Jacob.
Leg 9:Distance1.000Time7:51.70Pace7:51.70
With Jenny and Matthew.
Leg 10:Distance5.000Time38:54.40Pace7:46.88
With Jenny.

Brown Crocs 1 Miles: 14.83
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Fast Running Friend Workout - 2018-03-30 10:25:03
Workout Totals: Distance12.200Time1:39:38.50Pace8:10.04
Usual day of easy runs, usual distances for the kids. Total of 12 for me.
Leg 1:Distance2.200Time17:02.10Pace7:44.59
With Joseph, Jacob, William, and Stephen taking Bonnie to school.
Leg 2:Distance1.000Time7:32.20Pace7:32.20
With Jacob and William.
Leg 3:Distance3.000Time23:55.80Pace7:58.60
With Joseph and Jacob.
Leg 4:Distance1.000Time7:39.50Pace7:39.50
With Jenny and Matthew.
Leg 5:Distance5.000Time43:28.90Pace8:41.78
With Jenny.

Brown Crocs 1 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
10.502.002.000.0014.50

Fast Running Friend Workout - 2018-03-31 08:46:55
Workout Totals: Distance14.500Time1:48:37.80Pace7:29.50
General conference today. So we squeezed the runs before and in between sessions. Usual Saturday distances for the kids. I did 2 mile tempo on the ward 2 miler course (hills) with Joseph and Jacob in 12:11 (6:23,5:48), then with William and Jenny in 13:16 (6:50, 6:26). Total of 14 for me.
Leg 1:Distance2.000Time11:55.80Pace5:57.90
Warm-up with Joseph and Jacob.
Leg 2:Distance2.000Time12:11.90Pace6:05.95
Hilly tempo run with Joseph and Jacob - 2 miles.
Leg 3:Distance2.500Time22:10.50Pace8:52.20
Cool-down with Joseph and Jacob.
Leg 4:Distance1.000Time7:45.50Pace7:45.50
With Jenny, William, and Matthew.
Leg 5:Distance1.500Time12:41.10Pace8:27.40
With Jenny and William.
Leg 6:Distance2.000Time13:16.10Pace6:38.05
Tempo run with Jenny and William.
Leg 7:Distance0.500Time4:39.30Pace9:18.60
Cool-down with Jenny and William.
Leg 8:Distance3.000Time23:57.60Pace7:59.20
More distance with Jenny.

Brown Crocs 1 Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
322.346.5020.515.83355.18
Brown Crocs 1 Miles: 355.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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