Breaking the Wall

April 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: 99.20 Year: 3454.88
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
308.721.0018.969.28337.96
Brown Crocs 1 Miles: 337.94
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Watched General Conference.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.002.670.2511.97

Fast Running Friend Workout - 2018-04-02 08:34:44
Workout Totals: Distance11.964Time1:27:43.60Pace7:19.95
Took Stephen and Bonnie to the track today to do an 800 race. Thought this would get Stephen motivated, but it was windy and he was in a bad mood. So they both went through the first lap in 91, then both slowed down into a headwind to 49. Then Stephen freaked out and DNFed, and Bonnie kicked in 44 and got 3:04.4 - good time.

I did the rest of the runs with the kids, and also added a 2 mile tempo later in the evening on the ward 2 miler course in 11:43. It was quite windy.
Leg 1:Distance3.000Time23:08.60Pace7:42.87
With Jenny.
Leg 2:Distance1.050Time8:59.70Pace8:34.00
With Joseph, Jacob, William, Stephen and Bonnie to the track.
Leg 3:Distance0.496Time3:04.40Pace6:11.77
800 time trial for Bonnie, Stephen made it to 600 in 2:20 then DNFed.
Leg 4:Distance0.170Time1:04.90Pace6:21.76
Stephen's time trial - try 2 - DNF shortly before 300.
Leg 5:Distance0.124Time0:41.00Pace5:30.65
Stephen's 200.
Leg 6:Distance0.124Time0:31.80Pace4:16.45
Raced Joseph and Jacob in the 200.
Leg 7:Distance1.000Time8:03.80Pace8:03.80
Back to the house with the gang.
Leg 8:Distance3.000Time22:27.50Pace7:29.17
With Jenny, Joseph, and Jacob.
Leg 9:Distance2.000Time11:43.60Pace5:51.80
Tempo run on the ward 2 miler course.
Leg 10:Distance1.000Time7:58.30Pace7:58.30
With Matthew.

Brown Crocs 1 Miles: 11.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.370.502.000.2513.12

Fast Running Friend Workout - 2018-04-03 13:37:01
Workout Totals: Distance13.112Time1:38:51.40Pace7:32.36
Kids did track time trials today and got some PRs. Stephen redeemed himself from his yesterday's fiasco and ran 3:03.0 in the 800 - new PR by 4 seconds. Splits 44,46,49,44. Then for some extra vengeance he ran 200 in 39.1 - new PR. William chased the Orem High team while they were doing a longer workout and was rewarded with a new PR in the 400 - 74.9 (16 high, 18, 19, 21). Matthew had some mood issues in the 800 but then later in the afternoon insisted on breaking a record. So I took him to the track and he ran 400 in 1:38.4 (22, 25, 26, 25). Joseph, Jacob, and I did a tempo run on the ward 2 miler course in 12:07 - I think we split it 6:17, 5:50. Then I ran 6 more with Jenny.
Leg 1:Distance0.496Time3:37.40Pace7:18.31
800 time trial with Matthew and the gang - but he was not in a good mood for it.
Leg 2:Distance0.248Time1:14.90Pace5:02.02
Williams 400 time trial.
Leg 3:Distance0.496Time3:03.00Pace6:08.95
Stephen's 800 time trial.
Leg 4:Distance0.124Time0:39.10Pace5:15.32
Stephen's 200 time trial.
Leg 5:Distance0.500Time4:12.40Pace8:24.80
Warm-up with Joseph and Jacob.
Leg 6:Distance2.000Time12:07.00Pace6:03.50
Tempo run with Joseph and Jacob.
Leg 7:Distance2.500Time21:19.70Pace8:31.88
Cool-down with Joseph and Jacob.
Leg 8:Distance0.500Time3:40.10Pace7:20.20
With Matthew. This was not a time trial, and it was on the road, but he ran almost as fast as he did in the 800 time trial on the track.
Leg 9:Distance0.248Time1:38.40Pace6:36.77
400 on the track with Matthew.
Leg 10:Distance6.000Time47:19.40Pace7:53.23
With Jenny.

Brown Crocs 1 Miles: 13.11
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 - 2018-04-04 08:30:17
Workout Totals: Distance13.000Time1:42:38.00Pace7:53.69
Usual easy day. 4 for William, 3 for Stephen, otherwise usual distances. Total of 13 for me.
Leg 1:Distance3.000Time23:32.10Pace7:50.70
With Jenny.
Leg 2:Distance3.000Time24:29.80Pace8:09.93
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance3.000Time23:36.40Pace7:52.13
With Joseph and Jacob.
Leg 4:Distance1.000Time7:47.20Pace7:47.20
With Matthew and William.
Leg 5:Distance3.000Time23:12.50Pace7:44.17
With Jenny.

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
11.000.002.000.0013.00

Fast Running Friend Workout - 2018-04-05 08:19:02
Workout Totals: Distance13.000Time1:40:42.70Pace7:44.82
Usual runs today more or less. Total of 13 for me. Did a 2 mile tempo on the ward 2 miler course (out and back, hills) with Joseph and Jacob in 11:58(6:13,5:45). This was the first time they went under 12:00 on it.

William did the first uphill 0.5 with us in 3:05.
Leg 1:Distance3.000Time23:27.50Pace7:49.17
With Jenny.
Leg 2:Distance1.500Time12:16.30Pace8:10.87
Warm-up with Joseph, Jacob, William, and Stephen.
Leg 3:Distance2.000Time11:58.30Pace5:59.15
Tempo run on hills with Joseph and Jacob.
Leg 4:Distance2.500Time21:00.80Pace8:24.32
Cool-down with Joseph and Jacob.
Leg 5:Distance1.000Time8:02.20Pace8:02.20
With William and Matthew.
Leg 6:Distance3.000Time23:57.60Pace7:59.20
With Jenny.

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
13.000.000.000.0013.00

Fast Running Friend Workout - 2018-04-06 12:31:38
Workout Totals: Distance13.000Time1:42:06.40Pace7:51.26
Total of 13. Usual runs with the kids. Stephen did 3 today, William 4.
Leg 1:Distance3.000Time23:39.10Pace7:53.03
With William, Stephen, Joseph, and Jacob.
Leg 2:Distance3.000Time23:24.20Pace7:48.07
With Joseph and Jacob.
Leg 3:Distance1.000Time7:40.60Pace7:40.60
With Matthew and William.
Leg 4:Distance6.000Time47:22.50Pace7:53.75
With Jenny.

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
12.400.004.000.0016.40

Fast Running Friend Workout - 2018-04-07 09:43:59
Workout Totals: Distance16.400Time2:02:10.50Pace7:26.98
Total of 16. Did 2x2 down the canyon, first in 11:32, second in 10:55. The first was with Joseph and Jacob. We went through the first mile in 5:43, then Joseph was struggling, so we slowed it down to 5:49. On the second one, the boys did 1 mile each. First Jacob pulled me through the first 0.5, then he started struggling, so I took over, and he pulled me again for 200 meters at the end of his mile - we ended up with 5:29. On the second mile, Joseph joined me, but he stayed behind me all the way until 200 meters to go - then he pulled even with me and that helped me go faster at the end. We ran it in 5:26. I was happy that I went under 11:00, got the fastest time of the year, and never had quarters slower than 83.

Jacob ended up with 9+ miles because we had to go back further in between the tempos to find his jacket, Joseph 8, Jenny 8, Julia 6, William and Stephen 5 - Stephen ran 5 for the first time in his life. Matthew 1, Mary 0.25.
Leg 1:Distance0.730Time6:09.90Pace8:26.71
Warm-up with Jenny, Joseph and Jacob.
Leg 2:Distance2.000Time11:32.20Pace5:46.10
Tempo down the canyon with Joseph and Jacob.
Leg 3:Distance2.650Time18:56.00Pace7:08.68
Recovery with Jacob - part with Joseph.
Leg 4:Distance2.000Time10:55.40Pace5:27.70
Tempo run down the canyon - Jacob helped me in the first mile (5:29), Joseph in the second (5:26).
Leg 5:Distance2.020Time17:26.60Pace8:38.12
Cool-down with Joseph and Jacob.
Leg 6:Distance5.000Time41:50.90Pace8:22.18
Back to the car with William and Stephen in the rain.
Leg 7:Distance1.000Time7:19.50Pace7:19.50
Alone.
Leg 8:Distance1.000Time8:00.00Pace8:00.00
With Matthew.

Brown Crocs 1 Miles: 16.40
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
9.540.002.000.0011.54

Fast Running Friend Workout - 2018-04-09 14:51:00
Workout Totals: Distance11.540Time1:26:11.70Pace7:28.15
Total of 11.5. More or less usual runs with the kids. Did a 2 mile tempo in the canyon with the first 0.5, and the rest down. Splits by 0.5 were 2:55, 2:46, 2:47, 2:47.
Leg 1:Distance4.000Time30:25.30Pace7:36.32
With Joseph and Jacob.
Leg 2:Distance0.000Time0:06.10Pace0:00.00
False start.
Leg 3:Distance1.000Time7:54.80Pace7:54.80
With William and Matthew.
Leg 4:Distance6.540Time47:45.50Pace7:18.15
With Jenny except for the tempo.
Split 1:Distance2.770Time22:18.70Pace8:03.29
Cumilative:Distance2.770Time22:18.70Pace8:03.29
Split 2:Distance2.000Time11:15.80Pace5:37.90
Cumilative:Distance4.770Time33:34.50Pace7:02.33
Tempo run in the canyon - 0.5 up, 1.5 down.
Split 3:Distance1.770Time14:11.00Pace8:00.79
Cumilative:Distance6.540Time47:45.50Pace7:18.15
 

Brown Crocs 1 Miles: 11.54
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 - 2018-04-10 15:16:39
Workout Totals: Distance13.000Time1:44:00.80Pace8:00.06
Total of 13. Easy runs. Stephen did 3, William 4.
Leg 1:Distance4.000Time30:31.10Pace7:37.77
With Joseph and Jacob.
Leg 2:Distance2.000Time15:52.30Pace7:56.15
With William.
Leg 3:Distance1.000Time8:14.70Pace8:14.70
With Matthew and Stephen (I think).
Leg 4:Distance6.000Time49:22.70Pace8:13.78
With Jenny.

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
11.980.000.120.5612.66

Fast Running Friend Workout - 2018-04-11 08:47:38
Workout Totals: Distance12.662Time1:37:39.60Pace7:42.77
Time trials today on the track. Julia ran 400 in 78.6 - new PR. Splits 18, 20, 20, 20. This is encouraging as it gets her closer to sub-6:00 mile, which is her driving learner's permit standard. Stephen raced her and ran 83.3 splitting 41,42, which was a small PR by 0.1. Then he said he wanted to try again. The first 100 was 21 and I thought it would not go well. However, then he sped up and ran 20 hitting 41 for the 200, and made it to 300 in 62 (21). Then he kicked on the homestretch and managed 82.6 - a new PR. Stephen is full of surprises.

Joseph and Jacob helped pace Stephen in the first one, William and I paced Julia. On the second one, I ran alone with Stephen.

Then all of us except Julia paced Matthew in a 200 time trial. Part of the challenge was to explain to him that he is supposed to sprint all the way. Joseph told him it was a drag race, and it worked. He ran 44.3 (21,23).
Leg 1:Distance3.000Time22:55.50Pace7:38.50
With Jenny.
Leg 2:Distance2.200Time16:37.60Pace7:33.45
With Joseph and Jacob taking Bonnie to school.
Leg 3:Distance1.050Time9:00.30Pace8:34.57
With Joseph, Jacob, Julia, William, and Stephen to the track.
Leg 4:Distance0.248Time1:23.30Pace5:35.89
Julia and Stephen's 400 time trial.
Split 1:Distance0.248Time1:18.60Pace5:16.94
Cumilative:Distance0.248Time1:18.60Pace5:16.94
Julia's time.
Split 2:Distance0.000Time0:04.70Pace0:00.00
Cumilative:Distance0.248Time1:23.30Pace5:35.89
Stephen's time.
 
Leg 5:Distance0.248Time1:22.60Pace5:33.06
Stephen's 400 try 2 - improvement, new PR.
Leg 6:Distance0.124Time0:44.30Pace5:57.26
Matthew's 200 time trial.
Leg 7:Distance0.800Time7:17.50Pace9:06.88
A jog with Joseph, Jacob, and William - part with Stephen.
Leg 8:Distance0.000Time0:01.60Pace0:00.00
False start.
Leg 9:Distance0.062Time0:17.40Pace4:40.65
Julia's 100 time trial.
Leg 10:Distance0.930Time7:09.90Pace7:42.26
Back home with everybody - Joseph, Jacob, Julia, Matthew, William, and Stephen.
Leg 11:Distance1.000Time7:53.10Pace7:53.10
With Joseph and Jacob.
Leg 12:Distance3.000Time22:56.50Pace7:38.83
With Jenny.

Brown Crocs 1 Miles: 12.66
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 - 2018-04-12 08:57:26
Workout Totals: Distance13.200Time1:39:00.50Pace7:30.04
Usual runs, total of 13. William did 4, Stephen the usual 2.
Leg 1:Distance4.000Time31:24.20Pace7:51.05
With Joseph, Jacob, and William.
Leg 2:Distance3.000Time20:56.60Pace6:58.87
Alone.
Leg 3:Distance2.200Time16:12.20Pace7:21.91
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 4:Distance1.000Time8:00.60Pace8:00.60
With Matthew and Jenny.
Leg 5:Distance3.000Time22:26.90Pace7:28.97
With Jenny.

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
13.200.000.000.0013.20

Fast Running Friend Workout - 2018-04-13 10:28:55
Workout Totals: Distance13.200Time1:40:19.70Pace7:36.04
Usual runs - easy pace.
Leg 1:Distance2.200Time15:49.70Pace7:11.68
I think this was taking Bonnie to school with the faster boys.
Leg 2:Distance4.000Time30:51.30Pace7:42.82
This had to have been with Joseph and Jacob.
Leg 3:Distance1.000Time6:42.60Pace6:42.60
Alone.
Leg 4:Distance1.000Time8:08.80Pace8:08.80
With Jenny and Matthew.
Leg 5:Distance5.000Time38:47.30Pace7:45.46
With Jenny.

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
16.310.000.993.3720.67

Fast Running Friend Workout - 2018-04-14 09:11:00
Workout Totals: Distance20.671Time2:35:43.70Pace7:32.02
Did time trials with the kids on the track, then did 2 miles down the canyon with Chad. Total of 21 miles.

First we ran 2000 with Joseph and Jacob. The plan was to run the first 1000 in 3:20, and then hold on to the best pace. On paper it sounded simple - Joseph and Jacob hit a 1600 split of about 5:12-5:14 in the mile, so in theory we should be able to get to as far as 1600 in 5:20 and have something left for one more lap. In practice we ran into some glitches. First, 3:20 pace proved a bit hot for Chad and myself - I paced the first lap in 79 high, then Chad ran 82, and when I took over I could not shift gears to speed up, so we had 3:22 at 1000. Another problem was that Jacob's back was hurting and he dropped back after the first lap. And on top of that Joseph was just not on top of the game. He took over somewhere around 1000, and accelerated enough to make me hurt, but did not maintain and started fading pretty fast. So we had 4:03 (82) for the third lap, and then I stayed back with Joseph and we ran 86, 88 finishing in 6:57.1. Chad went ahead and finished in 6:52.

Then Chad and I paced William through an 800 time trial. He got a small PR of 2:49.3 (38,42,44,45). We also paced Julia through an 800 in 2:56.4 (83,93). Clearly both need to work on the second lap.

Then Chad and I went to the canyon and did 2 miles down. Both of us got the fastest times of the year - I got 10:48.4, and Chad had 10:50.0. We traded leads in the first mile (5:24). Then I got tired, and just drafted. But then Chad started to lose steam, so I took over in the last quarter and pulled a way a bit.

 
Leg 1:Distance1.561Time13:08.80Pace8:25.32
Warm-up with Chad, Joseph, and Jacob - part with William and Julia.
Split 1:Distance1.000Time8:00.10Pace8:00.10
Cumilative:Distance1.000Time8:00.10Pace8:00.10
Split 2:Distance0.062Time0:18.70Pace5:01.61
Cumilative:Distance1.062Time8:18.80Pace7:49.68
Split 3:Distance0.062Time0:38.00Pace10:12.90
Cumilative:Distance1.124Time8:56.80Pace7:57.58
Split 4:Distance0.062Time0:19.50Pace5:14.52
Cumilative:Distance1.186Time9:16.30Pace7:49.06
Split 5:Distance0.375Time3:52.50Pace10:20.00
Cumilative:Distance1.561Time13:08.80Pace8:25.32
 
Leg 2:Distance1.248Time6:57.10Pace5:34.21
2000 meter interval with Chad 6:52), Joseph, and Jacob (7:14).
Leg 3:Distance0.500Time4:20.00Pace8:40.00
Recovery jog.
Leg 4:Distance0.496Time2:49.30Pace5:41.33
William's 800.
Leg 5:Distance0.250Time2:10.00Pace8:40.00
Recovery jog.
Leg 6:Distance0.496Time2:56.40Pace5:55.65
Julia's 800.
Leg 7:Distance1.500Time12:20.30Pace8:13.53
More distance with Joseph, Jacob, William, and Julia.
Leg 8:Distance0.980Time7:46.10Pace7:55.61
Warm-up with Chad.
Leg 9:Distance2.000Time10:48.40Pace5:24.20
2 mile tempo with Chad (10:50).
Leg 10:Distance5.640Time43:40.30Pace7:44.59
Cool-down with Chad, part with Jenny.
Leg 11:Distance5.000Time40:32.60Pace8:06.52
With Stephen to get the car.
Leg 12:Distance1.000Time8:14.40Pace8:14.40
With Matthew.

Brown Crocs 1 Miles: 20.67
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
13.000.000.000.0013.00

Fast Running Friend Workout - 2018-04-16 13:29:49
Workout Totals: Distance13.000Time1:39:50.00Pace7:40.77
Easy day, usual runs for the kids, 13 total for me.
Leg 1:Distance4.000Time31:24.00Pace7:51.00
With Joseph and Jacob.
Leg 2:Distance3.000Time21:45.70Pace7:15.23
Alone.
Leg 3:Distance1.000Time8:13.10Pace8:13.10
With Matthew and Jenny.
Leg 4:Distance5.000Time38:27.20Pace7:41.44
With Jenny.

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
14.200.000.000.0014.20

Fast Running Friend Workout - 2018-04-17 10:24:14
Workout Totals: Distance14.200Time1:48:22.70Pace7:37.94
Usual distances for the kids, easy pace, total of 14 for me.
Leg 1:Distance2.200Time16:24.50Pace7:27.50
With William and Stephen taking Bonnie to school.
Leg 2:Distance1.000Time7:40.90Pace7:40.90
With William, Stephen, Matthew, Joseph, and Jacob.
Leg 3:Distance5.000Time38:32.00Pace7:42.40
With Joseph and Jacob.
Leg 4:Distance6.000Time45:45.30Pace7:37.55
With Jenny.

Brown Crocs 1 Miles: 14.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.640.501.981.3716.49

Fast Running Friend Workout - 2018-04-18 10:26:00
Workout Totals: Distance16.489Time1:57:28.80Pace7:07.48
Did time trials today on the track. It was windy but Stephen got a mile PR of 6:32.4 (1:37, 1:39, 1:40, 1:34). Paced Jacob through a 2000 in 6:57.0, which is a small PR for him. Joseph was struggling today, but did run a tempo 2000 in 7:32 with a slow start and faster finish.
Leg 1:Distance2.200Time15:50.60Pace7:12.09
With Joseph and Jacob taking Bonnie to school.
Leg 2:Distance1.561Time13:13.10Pace8:28.07
Warm-up to the track with most of the kids, strides with Joseph and Jacob.
Split 1:Distance1.000Time8:16.80Pace8:16.80
Cumilative:Distance1.000Time8:16.80Pace8:16.80
Split 2:Distance0.062Time0:19.00Pace5:06.45
Cumilative:Distance1.062Time8:35.80Pace8:05.69
Split 3:Distance0.062Time0:42.80Pace11:30.32
Cumilative:Distance1.124Time9:18.60Pace8:16.98
Split 4:Distance0.062Time0:20.00Pace5:22.58
Cumilative:Distance1.186Time9:38.60Pace8:07.86
Split 5:Distance0.375Time3:34.50Pace9:32.00
Cumilative:Distance1.561Time13:13.10Pace8:28.07
 
Leg 3:Distance1.248Time6:57.00Pace5:34.13
Paced Jacob in 2000. Joseph ran the first lap and stopped.
Leg 4:Distance0.250Time2:29.50Pace9:58.00
Recovery jog.
Leg 5:Distance1.000Time6:32.40Pace6:32.40
Stephen's mile time trial.
Leg 6:Distance0.248Time1:26.90Pace5:50.40
William 800 attempt 1, stopped him after 400.
Leg 7:Distance0.496Time2:58.40Pace5:59.68
Julia's 800.
Leg 8:Distance0.496Time2:52.80Pace5:48.39
William's 800 try 2.
Leg 9:Distance0.250Time2:42.90Pace10:51.60
Recovery jog.
Leg 10:Distance1.240Time7:32.60Pace6:05.00
2000 with Joseph, pacing Julia over the first 8000.
Split 1:Distance0.496Time3:06.50Pace6:16.01
Cumilative:Distance0.496Time3:06.50Pace6:16.01
With Julia.
Split 2:Distance0.744Time4:26.10Pace5:57.66
Cumilative:Distance1.240Time7:32.60Pace6:05.00
 
Leg 11:Distance1.500Time9:12.70Pace6:08.47
Back to the house with Joseph, Julia, Jacob, and William.
Leg 12:Distance1.000Time8:07.90Pace8:07.90
With Jenny and Matthew.
Leg 13:Distance5.000Time37:32.00Pace7:30.40
With Jenny.

Brown Crocs 1 Miles: 16.49
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 - 2018-04-19 10:20:57
Workout Totals: Distance12.200Time1:33:44.50Pace7:41.02
Easy runs today. Usual distances for the kids. 12 total for me.
Leg 1:Distance2.200Time16:40.50Pace7:34.77
With Joseph, Jacob, William, and Stephen taking Bonnie to school.
Leg 2:Distance4.000Time30:06.80Pace7:31.70
With Joseph and Jacob.
Leg 3:Distance1.000Time7:44.00Pace7:44.00
With Matthew and Jenny - I think we might have had William and Stephen with us as well.
Leg 4:Distance5.000Time39:13.20Pace7:50.64
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
12.630.000.000.0012.63

Fast Running Friend Workout - 2018-04-20 09:33:09
Workout Totals: Distance12.630Time1:35:40.40Pace7:34.51
Track time trials today. Mary ran a PR in the 400 in 2:13.8 holding a hand with a negative split (1:08, 1:05). Matthew ran a PR in the 800 3:21.4 (48, 49, 54, 50). His split of 1:37 for the first 400 was also 400 PR. Stephen ran 18.1 for 100. Otherwise more or less usual runs for everybody.
Leg 1:Distance3.000Time23:45.60Pace7:55.20
With Jenny.
Leg 2:Distance2.200Time15:52.10Pace7:12.77
With Joseph and Jacob taking Bonnie to school.
Leg 3:Distance0.250Time2:20.40Pace9:21.60
With Mary.
Leg 4:Distance0.496Time3:21.40Pace6:46.05
Matthew's 800.
Leg 5:Distance0.248Time2:13.80Pace8:59.52
Mary's 400.
Leg 6:Distance0.062Time0:18.10Pace4:51.94
Stephen's 100.
Leg 7:Distance0.124Time0:39.40Pace5:17.74
Stephen's 200.
Leg 8:Distance3.250Time25:15.20Pace7:46.22
Part with Matthew, part with Julia, all with Jacob and William on the track.
Split 1:Distance0.500Time3:42.10Pace7:24.20
Cumilative:Distance0.500Time3:42.10Pace7:24.20
Matthew's "cool-down".
Split 2:Distance2.750Time21:33.10Pace7:50.22
Cumilative:Distance3.250Time25:15.20Pace7:46.22
The rest of it.
 
Leg 9:Distance3.000Time21:54.40Pace7:18.13
With Jenny.

Brown Crocs 1 Miles: 12.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.680.000.001.3715.05

Fast Running Friend Workout - 2018-04-21 08:59:54
Workout Totals: Distance15.055Time1:57:21.30Pace7:47.71
Jacob ran 2000 PR of 6:54.3. William ran 800 in 2:47.4 - a PR as well. Joseph was struggling today - I could tell from the start, so I just told him to pace us in the first and last lap so he would get some kind of a workout, and then help pace William's 800.

Otherwise, usual Saturday runs.

I turned 45 today.
Leg 1:Distance1.311Time10:33.90Pace8:03.52
Warm-up, strides.
Split 1:Distance1.000Time7:59.50Pace7:59.50
Cumilative:Distance1.000Time7:59.50Pace7:59.50
Split 2:Distance0.062Time0:19.60Pace5:16.13
Cumilative:Distance1.062Time8:19.10Pace7:49.96
Split 3:Distance0.062Time0:37.70Pace10:08.06
Cumilative:Distance1.124Time8:56.80Pace7:57.58
Split 4:Distance0.062Time0:19.00Pace5:06.45
Cumilative:Distance1.186Time9:15.80Pace7:48.63
Split 5:Distance0.125Time1:18.10Pace10:24.80
Cumilative:Distance1.311Time10:33.90Pace8:03.52
 
Leg 2:Distance1.248Time6:54.30Pace5:31.97
2000 with Jacob.
Leg 3:Distance0.500Time4:51.00Pace9:42.00
Recovery jog.
Leg 4:Distance0.496Time2:47.40Pace5:37.50
William's 800 - Joseph and Jacob helped pace.
Leg 5:Distance1.500Time13:10.90Pace8:47.27
Back to the house.
Leg 6:Distance3.000Time23:54.50Pace7:58.17
Do not remember who this was with.
Leg 7:Distance1.000Time7:17.50Pace7:17.50
I think this was alone.
Leg 8:Distance5.000Time39:59.20Pace7:59.84
With Stephen.
Leg 9:Distance1.000Time7:52.60Pace7:52.60
With Matthew.
Split 1:Distance1.000Time7:52.60Pace7:52.60
Cumilative:Distance1.000Time7:52.60Pace7:52.60
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance1.000Time7:52.60Pace7:52.60
 

Brown Crocs 1 Miles: 15.05
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
12.940.000.000.0613.00

Fast Running Friend Workout - 2018-04-23 08:38:03
Workout Totals: Distance13.000Time1:37:19.60Pace7:29.20
Usual day, did a little bit of mid-run sprinting with the kids, ran 17.1 up the hill for 100.
Leg 1:Distance6.000Time44:55.70Pace7:29.28
With Jenny.
Leg 2:Distance1.000Time7:40.50Pace7:40.50
With Matthew and William.
Leg 3:Distance3.000Time22:53.50Pace7:37.83
With Joseph, Jacob, and William.
Split 1:Distance2.938Time22:36.40Pace7:41.67
Cumilative:Distance2.938Time22:36.40Pace7:41.67
Split 2:Distance0.062Time0:17.10Pace4:35.81
Cumilative:Distance3.000Time22:53.50Pace7:37.83
Hill sprint.
 
Leg 4:Distance3.000Time21:49.90Pace7:16.63
With Jacob.

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
11.130.000.500.9412.57

Fast Running Friend Workout - 2018-04-24 09:22:04
Workout Totals: Distance12.560Time1:38:25.40Pace7:50.18
Did time trials on the track (William did 2x500 1:40.6, 1:40.5 with full rest). Steve Ashbaker joined us. Stephen tried to get an 800 PR, but missed it by 0.1 running 3:03.1 (90, 93).

Joseph, Jacob, and I raced each other in the 400. It was windy, so we ran slower - except for Jacob who repeated his PR. The times were 66.8 for me, 67.2 for Joseph, and 67.8 for Jacob.
Leg 1:Distance1.561Time13:11.70Pace8:27.17
Warm-up, strides.
Split 1:Distance1.000Time8:16.40Pace8:16.40
Cumilative:Distance1.000Time8:16.40Pace8:16.40
Split 2:Distance0.062Time0:17.10Pace4:35.81
Cumilative:Distance1.062Time8:33.50Pace8:03.52
Split 3:Distance0.062Time0:44.30Pace11:54.52
Cumilative:Distance1.124Time9:17.80Pace8:16.26
Split 4:Distance0.062Time0:17.60Pace4:43.87
Cumilative:Distance1.186Time9:35.40Pace8:05.16
Split 5:Distance0.375Time3:36.30Pace9:36.80
Cumilative:Distance1.561Time13:11.70Pace8:27.17
 
Leg 2:Distance0.248Time1:06.80Pace4:29.35
400 with Joseph and Jacob.
Leg 3:Distance0.240Time2:15.20Pace9:23.33
Recovery jog.
Leg 4:Distance0.317Time1:40.60Pace5:17.35
William's 500 - interval 1.
Leg 5:Distance0.250Time2:20.20Pace9:20.80
Recovery jog.
Leg 6:Distance0.496Time3:03.10Pace6:09.15
Stephen's 800 time trial.
Leg 7:Distance0.248Time1:40.50Pace6:45.24
William's 500 - interval 2.
Leg 8:Distance1.000Time8:18.10Pace8:18.10
Cool-down.
Leg 9:Distance2.200Time17:15.90Pace7:50.86
Taking Bonnie to class.
Leg 10:Distance1.000Time7:47.30Pace7:47.30
With Matthew and Jenny.
Leg 11:Distance5.000Time39:46.00Pace7:57.20
With Jenny.

Brown Crocs 1 Miles: 12.56
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 - 2018-04-25 08:11:06
Workout Totals: Distance13.200Time1:42:26.70Pace7:45.66
Easy runs, usual distances.
Leg 1:Distance6.000Time47:08.70Pace7:51.45
With Jenny.
Leg 2:Distance2.200Time16:04.10Pace7:18.23
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance4.000Time31:14.10Pace7:48.52
With Joseph, Jacob, and William.
Leg 4:Distance1.000Time7:59.80Pace7:59.80
With 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
11.890.000.000.3712.26

Fast Running Friend Workout - 2018-04-26 08:50:33
Workout Totals: Distance12.258Time1:38:08.30Pace8:00.36
Raced Jacob in the 200 - we both ran 31.1. Otherwise, easy runs, usual distances.
Leg 1:Distance1.934Time17:15.70Pace8:55.52
Warm-up, strides.
Split 1:Distance1.000Time8:24.00Pace8:24.00
Cumilative:Distance1.000Time8:24.00Pace8:24.00
Split 2:Distance0.062Time0:17.90Pace4:48.71
Cumilative:Distance1.062Time8:41.90Pace8:11.43
Split 3:Distance0.062Time0:51.80Pace13:55.48
Cumilative:Distance1.124Time9:33.70Pace8:30.41
Split 4:Distance0.062Time0:18.60Pace5:00.00
Cumilative:Distance1.186Time9:52.30Pace8:19.41
Split 5:Distance0.062Time0:38.50Pace10:20.97
Cumilative:Distance1.248Time10:30.80Pace8:25.45
Split 6:Distance0.062Time0:16.70Pace4:29.35
Cumilative:Distance1.310Time10:47.50Pace8:14.27
Split 7:Distance0.062Time0:57.40Pace15:25.81
Cumilative:Distance1.372Time11:44.90Pace8:33.78
Split 8:Distance0.062Time0:17.50Pace4:42.26
Cumilative:Distance1.434Time12:02.40Pace8:23.77
Split 9:Distance0.500Time5:13.30Pace10:26.60
Cumilative:Distance1.934Time17:15.70Pace8:55.52
 
Leg 2:Distance0.124Time0:31.10Pace4:10.81
Racing Jacob in 200 - we tied.
Leg 3:Distance2.000Time17:32.90Pace8:46.45
Back to the house.
Leg 4:Distance3.000Time23:02.30Pace7:40.77
Alone.
Leg 5:Distance2.200Time16:20.40Pace7:25.64
With Joseph, Jacob, William and Stephen (I think) - taking Bonnie to school.
Leg 6:Distance1.000Time7:50.90Pace7:50.90
Do not remember who this was with.
Leg 7:Distance1.000Time8:01.10Pace8:01.10
Do not remember on this one either.
Leg 8:Distance1.000Time7:33.90Pace7:33.90
This was probably alone.

Brown Crocs 1 Miles: 12.26
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.060.002.700.7412.50

Fast Running Friend Workout - 2018-04-27 09:00:54
Workout Totals: Distance12.504Time1:33:54.30Pace7:30.60
Raced Joseph and Jacob in the 200. Jacob and I got 30.7 - PR for him, fastest time of the year for me. Joseph was not having a good day. After he saw he was getting beat by Jacob in the 200 he turned off the engine, and did not even bother timing himself. I tried to get him to do it again, but he could not run faster than 33.0 and in one attempt was as slow as 37.9. So I ended up doing 5x200 workout.

Other kids just ran easy today - their usual distances.

I did an impromptu mini-tempo while running with Jenny. I took off when we were 1.7 into the run, she turned around at 2 taking a break to stretch, I just kept running a little under 6:00 until I caught her - which ended up being around 2.7 of tempo.
Leg 1:Distance1.000Time8:06.40Pace8:06.40
Warm-up.
Leg 2:Distance0.684Time6:25.30Pace9:23.30
Strides.
Split 1:Distance0.062Time0:17.80Pace4:47.10
Cumilative:Distance0.062Time0:17.80Pace4:47.10
Split 2:Distance0.062Time0:42.00Pace11:17.42
Cumilative:Distance0.124Time0:59.80Pace8:02.26
Split 3:Distance0.062Time0:18.20Pace4:53.55
Cumilative:Distance0.186Time1:18.00Pace6:59.35
Split 4:Distance0.062Time0:38.30Pace10:17.74
Cumilative:Distance0.248Time1:56.30Pace7:48.95
Split 5:Distance0.062Time0:16.30Pace4:22.90
Cumilative:Distance0.310Time2:12.60Pace7:07.74
Split 6:Distance0.062Time0:54.90Pace14:45.48
Cumilative:Distance0.372Time3:07.50Pace8:24.03
Split 7:Distance0.062Time0:16.40Pace4:24.52
Cumilative:Distance0.434Time3:23.90Pace7:49.82
Split 8:Distance0.250Time3:01.40Pace12:05.60
Cumilative:Distance0.684Time6:25.30Pace9:23.30
 
Leg 3:Distance0.124Time0:30.70Pace4:07.58
Raced Jacob and Joseph in 200.
Leg 4:Distance0.124Time0:33.00Pace4:26.13
Joseph try 2 - 200.
Leg 5:Distance0.124Time0:33.70Pace4:31.77
Joseph try 3 - 200.
Leg 6:Distance0.124Time0:37.90Pace5:05.65
Joseph try 4 - 200.
Leg 7:Distance0.124Time0:36.30Pace4:52.74
Joseph try 5 - 200.
Leg 8:Distance1.000Time9:09.80Pace9:09.80
Cool-down.
Leg 9:Distance2.200Time16:07.80Pace7:19.91
With Joseph, Jacob and Stephen taking Bonnie to school.
Leg 10:Distance1.000Time7:48.40Pace7:48.40
Do not remember who this was with.
Leg 11:Distance5.000Time35:23.80Pace7:04.76
With Jenny - except for the tempo.
Split 1:Distance1.700Time14:14.60Pace8:22.71
Cumilative:Distance1.700Time14:14.60Pace8:22.71
Split 2:Distance2.700Time16:05.80Pace5:57.70
Cumilative:Distance4.400Time30:20.40Pace6:53.73
Split 3:Distance0.600Time5:03.40Pace8:25.67
Cumilative:Distance5.000Time35:23.80Pace7:04.76
 
Leg 12:Distance1.000Time8:01.20Pace8:01.20
With Matthew.

Brown Crocs 1 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.900.000.000.0013.90

Fast Running Friend Workout - 2018-04-28 08:30:34
Workout Totals: Distance13.900Time1:52:08.00Pace8:04.03
Went on the campout with Joseph and Jacob in the Goblin Valley. Did some running there, and more when I got home. They ended up getting a bit less than 7 total, I got around 10.
Leg 1:Distance4.000Time32:05.50Pace8:01.38
With Joseph and Jacob in Golbin Valley.
Leg 2:Distance3.000Time23:55.20Pace7:58.40
Alone.
Leg 3:Distance2.700Time23:27.60Pace8:41.33
With Joseph and Jacob - part of a hike.
Split 1:Distance1.700Time14:32.30Pace8:33.12
Cumilative:Distance1.700Time14:32.30Pace8:33.12
Split 2:Distance1.000Time8:55.30Pace8:55.30
Cumilative:Distance2.700Time23:27.60Pace8:41.33
 
Leg 4:Distance4.200Time32:39.70Pace7:46.60
More distance alone at home.

Brown Crocs 1 Miles: 13.90
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
12.200.000.000.0012.20

Fast Running Friend Workout - 2018-04-30 10:19:48
Workout Totals: Distance12.200Time1:37:52.80Pace8:01.38
Easy runs, usual distances.
Leg 1:Distance5.000Time40:50.00Pace8:10.00
With Jenny.
Leg 2:Distance2.200Time16:38.20Pace7:33.73
With Joseph, Jacob and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time8:24.50Pace8:24.50
With Matthew.
Leg 4:Distance4.000Time32:00.10Pace8:00.02
With Joseph, Jacob, and William.

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
308.721.0018.969.28337.96
Brown Crocs 1 Miles: 337.94
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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