Breaking the Wall

Pachev Family Provo Canyon 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: 291.02 Year: 1935.71
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: 805.63
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
300.785.248.7412.77327.53
Neon Crocs 1 Miles: 46.73Neon Crocs 2 Miles: 40.41Neon Crocs 3 Miles: 169.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.950.000.000.1912.14

Fast Running Friend Workout - 2020-04-01 11:07:12
Workout Totals: Distance12.136Time1:30:35.80Pace7:27.91
Some kids started developing a cold, so I put Joseph, Jacob, William, and Stephen on reduced mileage. I did total of 12, though. Matthew ran a PR on the track in the 300 - 57.9.
Leg 1:Distance8.000Time58:41.00Pace7:20.12
With Benjamin.
Leg 2:Distance1.000Time8:17.90Pace8:17.90
With Stephen, William, and Matthew.
Leg 3:Distance0.186Time0:57.90Pace5:11.29
With Stephen, William, and Matthew.
Leg 4:Distance0.950Time7:48.40Pace8:13.05
Back to the house.
Leg 5:Distance2.000Time14:50.60Pace7:25.30
Alone.

Neon Crocs 1 Miles: 12.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.950.000.000.0612.01

Fast Running Friend Workout - 2020-04-02 14:22:00
Workout Totals: Distance12.012Time1:32:14.20Pace7:40.72
Easy runs, I think William did not run, was sick, other younger kids on reduced mileage just in case. Total of 12 for me.
Leg 1:Distance1.000Time8:10.10Pace8:10.10
With Matthew and some other kids.
Leg 2:Distance0.062Time0:17.90Pace4:48.71
With Matthew and some other kids.
Leg 3:Distance0.950Time7:20.50Pace7:43.68
With Matthew and some other kids.
Leg 4:Distance10.000Time1:16:25.70Pace7:38.57
With Benjamin.

Neon Crocs 1 Miles: 12.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.000.2512.15

Fast Running Friend Workout - 2020-04-03 15:52:42
Workout Totals: Distance12.148Time1:34:46.00Pace7:48.06
Matthew ran a PR in the 400 today - 78.2. Stephen almost got a PR running with him. Joseph and Jacob did 4, I think. William was able to jog a little bit. Benjamin and I did total of 12. Do not remember what Jenny and Julia did, but I think they were on reduced mileage.
Leg 1:Distance0.950Time7:40.30Pace8:04.53
Warm up with Stephen and Matthew.
Leg 2:Distance0.248Time1:18.20Pace5:15.32
400 with Stephen and Mathew.
Leg 3:Distance0.950Time7:37.40Pace8:01.47
With Stephen and Mathew.
Leg 4:Distance2.000Time15:57.50Pace7:58.75
I think this was with Stephen.
Leg 5:Distance8.000Time1:02:12.60Pace7:46.57
With Benjamin - I think.

Neon Crocs 1 Miles: 12.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.931.000.000.5010.43

Fast Running Friend Workout - 2020-04-04 12:25:31
Workout Totals: Distance10.430Time1:24:10.30Pace8:04.21
General conference. Got in whatever running we could in between the sessions, total of 11 for me. Benjamin did 3 miles down the canyon in 14:47. He was trying to run 14:24 - 4:48 average, but the headwind was too strong, plus he was not feeling 100% either. So he opened with 4:50, then 4:52, and then he just did not have it in the last mile - 5:05.

Joseph, Jacob, and I tried to run the first 0.5 with him, but we did not quite have it either to fight the wind. Joseph got 2:25, Jacob 2:27, and I could only manage 2:31.

William was able to run 8:24 mile, he is recovering. Matthew ran a solid 6:30 mile on the track in spite of the wind.
Leg 1:Distance0.980Time8:18.10Pace8:28.27
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:Distance0.500Time2:31.40Pace5:02.80
0.5 down the canyon trying to keep up with Benjamin.
Leg 3:Distance5.000Time41:52.50Pace8:22.50
More distance with Joseph, Jacob, and some with Benjamin.
Leg 4:Distance1.000Time8:24.20Pace8:24.20
With William.
Leg 5:Distance0.950Time7:38.50Pace8:02.63
With Benjamin and Matthew.
Leg 6:Distance1.000Time6:30.90Pace6:30.90
With Benjamin and Matthew.
Leg 7:Distance1.000Time8:54.70Pace8:54.70
With Benjamin and Matthew.

Neon Crocs 1 Miles: 10.43
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

General Conference. Day of rest.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.800.000.000.2516.05

Fast Running Friend Workout - 2020-04-06 15:34:23
Workout Totals: Distance16.054Time2:07:29.20Pace7:56.47
Total of 16 - ran extra with Jenny. More or less usual distances for the kids, though some were on reduced mileage if I remember right.
Leg 1:Distance8.000Time1:01:50.60Pace7:43.82
With Benjamin.
Leg 2:Distance2.054Time17:39.30Pace8:35.73
With Matthew and I think other boys. Did a fast 200 as usual.
Split 1:Distance0.930Time8:23.30Pace9:01.18
Cumilative:Distance0.930Time8:23.30Pace9:01.18
Split 2:Distance0.124Time0:39.20Pace5:16.13
Cumilative:Distance1.054Time9:02.50Pace8:34.71
Split 3:Distance1.000Time8:36.80Pace8:36.80
Cumilative:Distance2.054Time17:39.30Pace8:35.73
 
Leg 3:Distance6.000Time47:59.30Pace7:59.88
With Jenny - did a fast 200.
Split 1:Distance3.050Time25:00.80Pace8:12.07
Cumilative:Distance3.050Time25:00.80Pace8:12.07
Split 2:Distance0.125Time0:36.90Pace4:55.20
Cumilative:Distance3.175Time25:37.70Pace8:04.31
Split 3:Distance2.825Time22:21.60Pace7:54.90
Cumilative:Distance6.000Time47:59.30Pace7:59.88
 

Neon Crocs 2 Miles: 16.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.180.002.000.1213.30

Fast Running Friend Workout - 2020-04-07 09:02:18
Workout Totals: Distance13.302Time1:43:53.10Pace7:48.58
Total of 13, did a 2 mile tempo down the canyon with Benjamin. Took the kids to the track, Mary ran a 400 PR - 1:51.4.
Leg 1:Distance9.000Time1:07:08.80Pace7:27.64
With Benjamin.
Split 1:Distance4.980Time39:33.40Pace7:56.59
Cumilative:Distance4.980Time39:33.40Pace7:56.59
Split 2:Distance2.000Time11:17.50Pace5:38.75
Cumilative:Distance6.980Time50:50.90Pace7:17.09
Split 3:Distance2.020Time16:17.90Pace8:04.11
Cumilative:Distance9.000Time1:07:08.80Pace7:27.64
 
Leg 2:Distance1.054Time9:18.70Pace8:50.08
With Matthew, and the rest of the boy pack, part with Sarah.
Split 1:Distance0.930Time8:41.20Pace9:20.43
Cumilative:Distance0.930Time8:41.20Pace9:20.43
Split 2:Distance0.124Time0:37.50Pace5:02.42
Cumilative:Distance1.054Time9:18.70Pace8:50.08
 
Leg 3:Distance0.248Time1:51.40Pace7:29.19
400 on the track with Mary.
Leg 4:Distance1.000Time9:41.30Pace9:41.30
Back to the house with Matthew, Mary, and the boy pack.
Leg 5:Distance2.000Time15:52.90Pace7:56.45
I think this was alone.

Neon Crocs 2 Miles: 13.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.930.000.000.1211.05

Fast Running Friend Workout - 2020-04-08 17:42:45
Workout Totals: Distance11.054Time1:26:26.10Pace7:49.16
Usual day for me, total of 12. I think Joseph, Jacob, William, and Stephen were still on reduced mileage, do not remember exactly how much.
Leg 1:Distance2.054Time16:46.60Pace8:10.07
With Matthew, and some of the rest of the boy pack.
Split 1:Distance0.930Time7:51.90Pace8:27.42
Cumilative:Distance0.930Time7:51.90Pace8:27.42
Split 2:Distance0.124Time0:39.00Pace5:14.52
Cumilative:Distance1.054Time8:30.90Pace8:04.72
Split 3:Distance1.000Time8:15.70Pace8:15.70
Cumilative:Distance2.054Time16:46.60Pace8:10.07
 
Leg 2:Distance7.000Time54:39.90Pace7:48.56
With Benjamin.
Leg 3:Distance2.000Time14:59.60Pace7:29.80
Alone.

Neon Crocs 2 Miles: 11.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.410.000.000.6212.03

Fast Running Friend Workout - 2020-04-09 09:07:01
Workout Totals: Distance12.034Time1:32:52.80Pace7:43.09
Total of about 12. Benjamin did 3 miles down the canyon in 14:14 (4:45, 4:44, 4:45). That his is course PR. Today was a good day to do it - there was a decent tail wind. Joseph, Jacob, and I ran the first 0.5 with him - Joseph and Jacob were maybe half a second ahead of me, I had 2:23.2. I was happy to be back to those speeds after getting some good sleep, and also some tailwind today.
Leg 1:Distance0.980Time8:03.80Pace8:13.67
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance8.000Time1:00:58.80Pace7:37.35
0.5 with Joseph and Jacob starting out his 3 mile tempo down the canyon, then part with Joseph and Jacob, part with Benjamin.
Split 1:Distance0.500Time2:23.20Pace4:46.40
Cumilative:Distance0.500Time2:23.20Pace4:46.40
Split 2:Distance7.500Time58:35.60Pace7:48.75
Cumilative:Distance8.000Time1:00:58.80Pace7:37.35
Leg 3:Distance2.054Time16:27.10Pace8:00.57
Split 1:Distance0.930Time7:24.80Pace7:58.28
Cumilative:Distance0.930Time7:24.80Pace7:58.28
Split 2:Distance0.124Time0:37.70Pace5:04.03
Cumilative:Distance1.054Time8:02.50Pace7:37.78
Split 3:Distance1.000Time8:24.60Pace8:24.60
Cumilative:Distance2.054Time16:27.10Pace8:00.57
Leg 4:Distance1.000Time7:23.10Pace7:23.10

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

Fast Running Friend Workout - 2020-04-10 10:31:42
Workout Totals: Distance8.000Time1:01:53.90Pace7:44.24
Today was the world-wide fast that President Nelson asked us to join. This was unusual for us because we had to figure out runs. Normally when we fast, it is on Sunday, and we never run on Sunday, so we do not have to solve this problem. We did reduced mileage. Benjamin and I did only 8, Joseph and Jacob 4, William and Stephen 3. Matthew did his regular 2 because he is too little to fast.

I thought it would be very hard to fast even with 8 miles, because I have a hard time when I do not run. But it was actually easier. I think what makes fasting hard for me is that the adrenal glands go to sleep. With 8 miles in the morning, they were more active.
Leg 1:Distance8.000Time1:01:53.90Pace7:44.24

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.541.000.000.9014.44

Fast Running Friend Workout - 2020-04-11 10:18:26
Workout Totals: Distance14.450Time1:55:01.70Pace7:57.63
Did 4x0.25 with Joseph as part of Benjamin's 3x1 mile down the canyon with long recovery. Benjamin was able to do 4:39, 4:41, 4:39 - right on target. Today we had headwind.

Matthew ran 6:37 mile on the track as part of his Saturday 3. Jacob did 6 easy miles due to sore throat. Otherwise usual Saturday distances.

I did 47.6 uphill sprint (0.155) at the end of the run today, was quite happy about it.
Leg 1:Distance0.250Time2:27.00Pace9:48.00
With Bella.
Leg 2:Distance2.000Time16:34.20Pace8:17.10
Warm-up with Joseph, William, Stephen, Benjamin, and Jacob.
Leg 3:Distance4.150Time34:00.60Pace8:11.71
3x0.25 with Joseph, part of Benjamin's 3x1 mile down the canyon.
Split 1:Distance0.250Time1:11.20Pace4:44.80
Cumilative:Distance0.250Time1:11.20Pace4:44.80
Split 2:Distance0.950Time8:49.70Pace9:17.58
Cumilative:Distance1.200Time10:00.90Pace8:20.75
Split 3:Distance0.250Time1:11.00Pace4:44.00
Cumilative:Distance1.450Time11:11.90Pace7:43.38
Split 4:Distance0.950Time8:27.90Pace8:54.63
Cumilative:Distance2.400Time19:39.80Pace8:11.58
Split 5:Distance0.250Time1:10.60Pace4:42.40
Cumilative:Distance2.650Time20:50.40Pace7:51.85
Split 6:Distance1.500Time13:10.20Pace8:46.80
Cumilative:Distance4.150Time34:00.60Pace8:11.71
 
Leg 4:Distance1.050Time9:25.90Pace8:58.95
With Benjamin and Matthew.
Leg 5:Distance1.000Time6:37.10Pace6:37.10
With Benjamin and Matthew.
Leg 6:Distance1.000Time8:27.90Pace8:27.90
With Benjamin and Matthew.
Leg 7:Distance5.000Time37:29.00Pace7:29.80
With Benjamin.
Split 1:Distance4.845Time36:41.60Pace7:34.41
Cumilative:Distance4.845Time36:41.60Pace7:34.41
Split 2:Distance0.155Time0:47.40Pace5:05.81
Cumilative:Distance5.000Time37:29.00Pace7:29.80
 

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. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.301.000.000.0012.30

Fast Running Friend Workout - 2020-04-13 09:43:48
Workout Totals: Distance12.298Time1:35:29.70Pace7:45.91
Total of 13. More or less usual distances for the kids. Stephen decided he wanted to do a mile time trial, but two things got in the way - it was very windy, and he mentally was out of practice for the mile pain. So he DNF'ed at around 1100 mark.
Leg 1:Distance9.000Time1:09:49.20Pace7:45.47
With Benjamin.
Leg 2:Distance1.050Time8:38.40Pace8:13.71
With William, Joseph, Stephen, and Matthew.
Leg 3:Distance0.750Time4:57.30Pace6:36.40
Stephen's failed mile time trial.
Leg 4:Distance0.248Time1:27.90Pace5:54.44
With William, Joseph, Stephen, and Matthew.
Leg 5:Distance1.000Time8:09.20Pace8:09.20
With William, Joseph, Stephen, and Matthew.
Leg 6:Distance0.250Time2:27.70Pace9:50.80
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.551.002.500.0012.05

Fast Running Friend Workout - 2020-04-14 12:11:43
Workout Totals: Distance12.050Time1:28:45.80Pace7:21.98
Today was Stephen's day of redemption. He ran a mile PR on the track of 6:10.2. Benjamin and William paced him. His splits were 89, 91, 92, and 95. After two laps we began to wonder if he might kick and break 6:00, but it was out of his range today. But at least he improved his PR by 3 seconds.

Benjamin paced me for 2.5 down the canyon, the original target was 6:00 pace, but I felt OK, and kept asking for a faster pace, so we ended up with 14:28 - 5:47 per mile.
Leg 1:Distance1.050Time8:44.30Pace8:19.33
With Stephen, William, and Benjamin.
Leg 2:Distance1.000Time6:10.20Pace6:10.20
With Stephen, William, and Benjamin.
Leg 3:Distance1.000Time8:15.80Pace8:15.80
With Stephen, William, and Benjamin.
Leg 4:Distance9.000Time1:05:35.50Pace7:17.28
With Benjamin.
Split 1:Distance4.550Time34:41.70Pace7:37.52
Cumilative:Distance4.550Time34:41.70Pace7:37.52
Split 2:Distance2.500Time14:28.60Pace5:47.44
Cumilative:Distance7.050Time49:10.30Pace6:58.48
Split 3:Distance1.950Time16:25.20Pace8:25.23
Cumilative:Distance9.000Time1:05:35.50Pace7:17.28

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.1212.05

Fast Running Friend Workout - 2020-04-15 11:39:18
Workout Totals: Distance12.054Time1:35:09.50Pace7:53.66
Usual easy runs, total of 12.
Leg 1:Distance3.000Time23:41.50Pace7:53.83
With Benjamin and Jenny.
Leg 2:Distance2.054Time17:19.80Pace8:26.23
With Matthew.
Split 1:Distance0.930Time7:48.10Pace8:23.33
Cumilative:Distance0.930Time7:48.10Pace8:23.33
Split 2:Distance0.124Time0:38.50Pace5:10.48
Cumilative:Distance1.054Time8:26.60Pace8:00.65
Split 3:Distance1.000Time8:53.20Pace8:53.20
Cumilative:Distance2.054Time17:19.80Pace8:26.23
Leg 3:Distance3.000Time22:24.10Pace7:28.03
Alone.
Leg 4:Distance4.000Time31:44.10Pace7:56.02
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.920.120.000.1912.23

Fast Running Friend Workout - 2020-04-16 08:47:31
Workout Totals: Distance12.233Time1:38:55.60Pace8:05.21
Easy day for the most part. Sarah did a 200 in 49.3, William, Benjamin, Joseph, and I did 100 downhill in 15.0. Matthew did his usual 200 in 37.5.
Leg 1:Distance8.000Time1:03:43.50Pace7:57.94
With Jacob and Benjamin, part with Joseph.
Leg 2:Distance1.179Time10:07.20Pace8:35.01
With Sarah (part), Matthew, William, Benjamin and Stephen. Mary, Bella, and Leigha in strollers for part of it.
Split 1:Distance0.930Time8:17.30Pace8:54.73
Cumilative:Distance0.930Time8:17.30Pace8:54.73
Split 2:Distance0.124Time0:37.50Pace5:02.42
Cumilative:Distance1.054Time8:54.80Pace8:27.40
Split 3:Distance0.125Time1:12.40Pace9:39.20
Cumilative:Distance1.179Time10:07.20Pace8:35.01
 
Leg 3:Distance0.124Time0:49.30Pace6:37.58
Sarah's 200.
Leg 4:Distance0.930Time7:52.60Pace8:28.17
Back to the house.
Leg 5:Distance2.000Time16:23.00Pace8:11.50
With Benjamin, Joseph, William, and Stephen.
Split 1:Distance0.390Time3:10.90Pace8:09.49
Cumilative:Distance0.390Time3:10.90Pace8:09.49
Split 2:Distance0.062Time0:15.00Pace4:01.94
Cumilative:Distance0.452Time3:25.90Pace7:35.53
Split 3:Distance1.548Time12:57.10Pace8:22.00
Cumilative:Distance2.000Time16:23.00Pace8:11.50
 

Neon Crocs 3 Miles: 12.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.930.000.120.008.05

Fast Running Friend Workout - 2020-04-17 14:12:09
Workout Totals: Distance8.054Time1:02:38.10Pace7:46.61
Decided to taper for the virtual 5 K tomorrow. Only 8 for me and Benjamin, 4 for Joseph and Jacob, 3 for William and Stephen.
Leg 1:Distance6.000Time45:52.00Pace7:38.67
With Benjamin.
Leg 2:Distance2.054Time16:46.10Pace8:09.82
With Benjamin and Matthew.
Split 1:Distance0.930Time7:56.80Pace8:32.69
Cumilative:Distance0.930Time7:56.80Pace8:32.69
Split 2:Distance0.124Time0:43.50Pace5:50.81
Cumilative:Distance1.054Time8:40.30Pace8:13.64
Split 3:Distance1.000Time8:05.80Pace8:05.80
Cumilative:Distance2.054Time16:46.10Pace8:09.82
 

Neon Crocs 3 Miles: 8.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Pachev Family Provo Canyon 5 K (3.107 Miles) 00:17:35, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.540.000.003.1117.65

Fast Running Friend Workout - 2020-04-18 08:26:23
Workout Totals: Distance17.651Time2:16:58.80Pace7:45.63
We decided to join Thatcher Olsen's Omada Running Community 5 K in some form today. We decided to do it down the Provo Canyon. The starting elevation is 5050 feet, the ending 4819, so 231 feet of elevation drop, or average grade of 1.4%. I figure this has the net effect of a more or less fair altitude adjustment. Run works calculator thinks that 15:04 on this course is worth 15:27 on a flat course, and gives only 14 seconds altitude adjustment, but NCAA for 4926 (Bozeman, MT) gives the full 23 seconds. So in other words, within a few seconds, we get the best sea-level 5 K simulation without travelling that I can think of. And it is right next to our house on a nice safe trail with no traffic to worry about - which is an issue when you have young kids running.

Results:

Benjamin (age 21) 15:04
Joseph (15) 17:29
Jacob (13) 17:33
Dad/Sasha(me) (46) 17:35
William (11) 18:54
Jenny (19) 20:19
Stephen (9) 21:14
Matthew (7) 21:14
Julia (17) 22:46
Mom/Sarah (44) 25:46

Race report:

We did this in two heats to facilitate child care for three youngest. In the first heat we had Benjamin, Joseph, Jacob, and myself.

We wheeled 565 feet from the one triangle mark on the trail up, and then finished at the corresponding one triangle mark over by the 800 N bridge. So our splits are backwards, since we used the triangle marks.

Benjamin - splits 32, 4:48, 4:56, 4:48
Joseph - 35, 5:34, 5:41, 5:39
Jacob - 35, 5:34, around 5:36, around 5:48
Dad - 35, 5:34, 5:41, 5:45

Jacob pulled ahead of me and Joseph around 2 K mark. Joseph had a strange yo-yo run where he would fall back, then catch up to me, before finally pulling away in the kick. Jacob started dry-heaving at the end for some odd reason, which slowed him down a lot, but I still could not catch him. Joseph did, though.

William - Benjamin paced him, still need to figure out what splits he had.
Jenny - 38, 6:25, 6:41, 6:35

Stephen - started out with Jenny, then his back started hurting, Matthew and I caught up to him, he ran with us, then stopped, started running again, caught up, and ended up just a step ahead of
Matthew at the end.

Matthew - 40, 6:35, 7:07, 6:52. Very solid run. I think he can go faster, though - he was cheering Stephen as late as mile 2 when Stephen was struggling.

Julia - Jacob was pacing her while he pushed Bella in the stroller. Need to figure out her splits. But this was a very good performance considering the struggles she had lately. I was just hoping she would run 23:30.

Sarah - also very good performance. Joseph paced her while pushing Leigha and Mary in the stroller. She was strong at the end. I timed her last 0.125 and it was 58. I was hoping she would be not too much over 27:00 with the struggles she had lately. But she outperformed my expectations, and ran over a minute faster.

At the end we had to get the strollers and the kids home. So I was just going to have Mary run one mile while pushing Leigha, and then put Mary in the stroller and push both of them. But Mary insisted on running all the way home, which would be 2 miles with the last mile uphill. She did better than I expected - 9:53, 9:50 for 19:43 total.
Leg 1:Distance0.930Time7:33.70Pace8:07.85
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:Distance3.107Time17:35.30Pace5:39.65
The 5 K - my time.
Leg 3:Distance3.200Time28:31.50Pace8:54.84
Back up the canyon for the second round.
Leg 4:Distance3.674Time25:46.70Pace7:00.99
5 K - second round.
Split 1:Distance3.107Time21:14.80Pace6:50.30
Cumilative:Distance3.107Time21:14.80Pace6:50.30
Stephen and Matthew.
Split 2:Distance0.191Time1:31.50Pace7:59.06
Cumilative:Distance3.298Time22:46.30Pace6:54.28
Julia.
Split 3:Distance0.376Time3:00.40Pace7:59.79
Cumilative:Distance3.674Time25:46.70Pace7:00.99
Sarah.
 
Leg 5:Distance2.000Time19:43.10Pace9:51.55
With Julia and Mary.
Leg 6:Distance4.740Time37:48.50Pace7:58.59
With Benjamin.

Neon Crocs 3 Miles: 17.65
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. Home church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.930.000.000.1213.05

Fast Running Friend Workout - 2020-04-20 09:33:32
Workout Totals: Distance13.054Time1:42:03.50Pace7:49.09
Usual day, a bit extra for me, 13 miles, usual distances for the kids.
Leg 1:Distance9.000Time1:09:11.40Pace7:41.27
With Benjamin.
Leg 2:Distance2.054Time16:55.80Pace8:14.55
With Joseph, Jacob, William, and Matthew.
Split 1:Distance0.930Time7:43.90Pace8:18.82
Cumilative:Distance0.930Time7:43.90Pace8:18.82
Split 2:Distance0.124Time0:39.70Pace5:20.16
Cumilative:Distance1.054Time8:23.60Pace7:57.80
Split 3:Distance1.000Time8:32.20Pace8:32.20
Cumilative:Distance2.054Time16:55.80Pace8:14.55
 
Leg 3:Distance2.000Time15:56.30Pace7:58.15
With Joseph and Jacob.

Neon Crocs 3 Miles: 13.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.110.120.000.1213.35

Fast Running Friend Workout - 2020-04-21 16:29:31
Workout Totals: Distance13.357Time1:43:56.90Pace7:46.94
Turned 47 today.
Easy runs, went to the track with the family, Sarah did 2x200. Total of 13 for me.
Leg 1:Distance9.000Time1:08:05.10Pace7:33.90
With Benjamin.
Leg 2:Distance1.179Time10:44.30Pace9:06.48
With Matthew, Joseph, Jacob, William, and Sarah (part) + the strollers with Mary, Bella, and Leigha.
Split 1:Distance0.930Time8:43.80Pace9:23.23
Cumilative:Distance0.930Time8:43.80Pace9:23.23
Split 2:Distance0.124Time0:38.10Pace5:07.26
Cumilative:Distance1.054Time9:21.90Pace8:53.11
Split 3:Distance0.125Time1:22.40Pace10:59.20
Cumilative:Distance1.179Time10:44.30Pace9:06.48
 
Leg 3:Distance0.124Time0:53.20Pace7:09.03
200 with Sarah.
Leg 4:Distance0.124Time0:50.50Pace6:47.26
200 with Sarah.
Leg 5:Distance0.930Time7:24.30Pace7:57.74
Back to the house with the kids.
Leg 6:Distance2.000Time15:59.50Pace7:59.75
With Joseph and Jacob.

Neon Crocs 3 Miles: 13.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.190.000.122.2512.56

Fast Running Friend Workout - 2020-04-22 09:35:00
Workout Totals: Distance12.564Time1:37:46.40Pace7:46.92
Total of around 12. Did a workout with the boys today. Benjamin paced me, Joseph, and Jacob at 5:36 target for 1.5 down the canyon, then William raced us over the last 0.5, and Stephen over the last 0.25. Benjamin was almost on the dot on every quarter up to 1.25 (7:00), then got antsy and ran 81. Over the last 0.5 I had nothing left and just kept the pace finishing in 11:08. Joseph ran 2:34, William also 2:34, but a bit behind him, and Jacob 2:36 so 10:55/10:57 for Joseph and Jacob.

Stephen ran 79.

Sarah did 45.9 for 200 on the track, Julia 38.3.

Usual distances for the kids and Sarah. Sarah now runs 6 miles a day with 3+3.
Leg 1:Distance0.980Time8:37.40Pace8:47.96
Warm-up.
Leg 2:Distance2.000Time11:08.80Pace5:34.40
2 mile tempo down the canyon.
Leg 3:Distance6.228Time49:49.70Pace8:00.04
Cool-down.
Leg 4:Distance1.000Time8:08.00Pace8:08.00
With Benjamin.
Leg 5:Distance0.980Time8:56.20Pace9:07.14
To the track with the stroller.
Leg 6:Distance0.124Time0:38.30Pace5:08.87
With Matthew and the crew.
Leg 7:Distance0.124Time1:06.40Pace8:55.48
A bit of jogging.
Leg 8:Distance0.124Time0:45.90Pace6:10.16
With Sarah.
Leg 9:Distance0.124Time0:38.30Pace5:08.87
With Matthew.
Leg 10:Distance0.880Time7:57.40Pace9:02.50
Back to the house with Matthew and Bella and Leigha in the stroller.

Neon Crocs 3 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
12.450.000.000.8713.32

Fast Running Friend Workout - 2020-04-23 09:27:45
Workout Totals: Distance13.323Time1:46:59.10Pace8:01.81
Total of about 12. Benjamin did 3x1 mile down the canyon. There was some headwind. He was sluggish and tense in the first 2 - 4:45, 4:46, but then loosened up in the last one and ran 4:38. Jacob and I did 3x0.25 with him - 70.0, 71.1, 68.9.
Leg 1:Distance2.000Time16:25.80Pace8:12.90
Warm-up with Benjamin and Jacob.
Leg 2:Distance7.269Time57:06.20Pace7:51.34
Jacob and I joined Benjamin for part of his workout.
Split 1:Distance0.250Time1:10.00Pace4:40.00
Cumilative:Distance0.250Time1:10.00Pace4:40.00
Split 2:Distance1.000Time8:44.30Pace8:44.30
Cumilative:Distance1.250Time9:54.30Pace7:55.44
Split 3:Distance0.250Time1:11.10Pace4:44.40
Cumilative:Distance1.500Time11:05.40Pace7:23.60
Split 4:Distance1.000Time8:42.70Pace8:42.70
Cumilative:Distance2.500Time19:48.10Pace7:55.24
Split 5:Distance0.250Time1:08.90Pace4:35.60
Cumilative:Distance2.750Time20:57.00Pace7:37.09
Split 6:Distance4.519Time36:09.20Pace8:00.02
Cumilative:Distance7.269Time57:06.20Pace7:51.34
 
Leg 3:Distance2.054Time17:09.30Pace8:21.12
With Joseph, Stephen, William, and Matthew.
Split 1:Distance0.930Time7:59.90Pace8:36.02
Cumilative:Distance0.930Time7:59.90Pace8:36.02
Split 2:Distance0.124Time0:37.70Pace5:04.03
Cumilative:Distance1.054Time8:37.60Pace8:11.08
Split 3:Distance1.000Time8:31.70Pace8:31.70
Cumilative:Distance2.054Time17:09.30Pace8:21.12
 
Leg 4:Distance2.000Time16:17.80Pace8:08.90
With Joseph, William, and Stephen.

Neon Crocs 3 Miles: 13.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.1212.05

Fast Running Friend Workout - 2020-04-24 12:12:18
Workout Totals: Distance12.054Time1:32:45.20Pace7:41.69
Total of 12 for me and Benjamin, usual distances for everybody. Easy runs.
Leg 1:Distance2.054Time16:34.60Pace8:04.23
With Benjamin and Matthew.
Split 1:Distance0.930Time7:48.30Pace8:23.55
Cumilative:Distance0.930Time7:48.30Pace8:23.55
Split 2:Distance0.124Time0:37.40Pace5:01.61
Cumilative:Distance1.054Time8:25.70Pace7:59.79
Split 3:Distance1.000Time8:08.90Pace8:08.90
Cumilative:Distance2.054Time16:34.60Pace8:04.23
 
Leg 2:Distance10.000Time1:16:10.60Pace7:37.06
With Benjamin.

Neon Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.761.000.002.6216.38

Fast Running Friend Workout - 2020-04-25 09:02:01
Workout Totals: Distance16.380Time2:07:13.30Pace7:46.01
Benjamin paced Jacob to a 2 mile down the canyon PR of 10:39, splits 5:20/5:19. I made it with them to 1.25 in 6:42, then jogged 0.375 - first very slow to recover, then picked up and made it brisk. I was not planning on running another interval, but I had my watch going, so I decided to run the last 0.375 hard and was able to do it in 2:07, which gave me 11:30 total, so 5:45 average in spite of jogging in the middle. Jacob - thanks to 76 for the last quarter - was able to crack 10:40 for the first time. Joseph was not having a good day, dropped out after about 0.75 into it. William was supposed to race Joseph and Jacob over the last 0.75, he ran maybe the first 0.25, and then gave up and coasted. Stephen was able to run 2:06 for the last 0.375.

For Benjamin, the first interval was a warm-up. He did 3x2 miles afterwards - 10:57 up, 9:55 down, and 10:37 up. On the first uphill one he got excited chasing two runners - I think they were part of the BYU team - in the first quarter, which he ran in 76, and then he later paid for it, and could only run 5:36 for the last mile. Then he ran a controlled 9:55 down, and then in the last one uphill, he also was running controlled, and it paid off - he opened with 5:22, and then thanks to the last 0.375 in 1:53 (5:00 pace), was able to get 10:37 (5:15 closing mile).

So I see some very good indicators coming out from this workout. He wants to run 5:00 pace uphill - though he cannot hold it for very long yet. But for an endurance guy, if you start to want to run a certain pace and are hitting it occasionally, it usually means there is something deep inside that is starting to come out would permit you to make it your race pace if you continued to develop it. So we need to work on that deep inside thing.

Jacob and I did the first 0.25 of Benjamin's first uphill interval (76), then I did 0.5 down in 2:29, and 0.25 up in 82.

Matthew did a mile on the track in 6:26.7 - 0.4 off his record. Splits 95, 98, 99, 92. He started his kick too late, but once he got going he was going - last 200 in 43.
 
Leg 1:Distance0.980Time8:03.80Pace8:13.67
Warm-up with the boys.
Leg 2:Distance2.000Time11:30.80Pace5:45.40
2 mile workout down the canyon.
Split 1:Distance1.250Time6:42.00Pace5:21.60
Cumilative:Distance1.250Time6:42.00Pace5:21.60
Split 2:Distance0.375Time2:41.60Pace7:10.93
Cumilative:Distance1.625Time9:23.60Pace5:46.83
Split 3:Distance0.375Time2:07.20Pace5:39.20
Cumilative:Distance2.000Time11:30.80Pace5:45.40
 
Leg 3:Distance0.500Time4:15.10Pace8:30.20
Recovery jog.
Leg 4:Distance6.600Time51:50.50Pace7:51.29
Part of Benjamin's workout.
Split 1:Distance0.250Time1:16.50Pace5:06.00
Cumilative:Distance0.250Time1:16.50Pace5:06.00
Split 2:Distance2.000Time17:15.90Pace8:37.95
Cumilative:Distance2.250Time18:32.40Pace8:14.40
Split 3:Distance0.500Time2:29.60Pace4:59.20
Cumilative:Distance2.750Time21:02.00Pace7:38.91
Split 4:Distance1.600Time13:59.30Pace8:44.56
Cumilative:Distance4.350Time35:01.30Pace8:03.06
Split 5:Distance0.250Time1:22.40Pace5:29.60
Cumilative:Distance4.600Time36:23.70Pace7:54.72
Split 6:Distance2.000Time15:26.80Pace7:43.40
Cumilative:Distance6.600Time51:50.50Pace7:51.29
 
Leg 5:Distance1.050Time9:33.40Pace9:06.10
Warm-up with Benjamin, Jenny, and Matthew.
Leg 6:Distance1.000Time6:26.70Pace6:26.70
Matthew's mile on the track with Benjamin and Jenny.
Leg 7:Distance1.000Time9:04.40Pace9:04.40
Back to the house.
Leg 8:Distance3.000Time23:57.50Pace7:59.17
With Benjamin and Jenny.
Leg 9:Distance0.250Time2:31.10Pace10:04.40
With Bella.

Neon Crocs 3 Miles: 16.38
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. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.730.000.000.1211.85

Fast Running Friend Workout - 2020-04-27 09:39:37
Workout Totals: Distance11.853Time1:34:59.50Pace8:00.85
Easy runs for older kids, Bella ran a 400 PR of 2:06 on the track. Total of 12 for me and Benjamin.
Leg 1:Distance0.930Time7:50.40Pace8:25.81
With the gang to the track.
Leg 2:Distance0.124Time0:36.90Pace4:57.58
With Matthew and the gang.
Leg 3:Distance0.125Time1:00.30Pace8:02.40
A jog with the gang.
Leg 4:Distance0.248Time2:06.30Pace8:29.27
With Bella - 400 - holding the hand. The gang helped.
Leg 5:Distance0.248Time1:57.80Pace7:55.00
With Mary - 400.
Leg 6:Distance0.248Time1:47.40Pace7:13.06
400 with Sarah.
Leg 7:Distance0.930Time9:17.50Pace9:59.46
Back to the house with the gang, including Mary.
Leg 8:Distance9.000Time1:10:22.90Pace7:49.21
With Benjamin.

Neon Crocs 3 Miles: 11.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.910.003.380.0012.29

Fast Running Friend Workout - 2020-04-28 08:43:17
Workout Totals: Distance12.294Time1:38:10.90Pace7:59.17
Workout day. Jacob did the 3 mile fartlek with 5:20 pace on the fast, and 8:00 on recoveries, and was able to keep up - paced by Benjamin. Joseph made it through the first 2 intervals, and quit in the middle of the third one. William and I did the target of 5:52/8:00, he kept the fast - sort of, and was around 8:30 pace on the recoveries, mentally checked out in the last interval, could not even keep 6:00. Stephen also did not have a good day, his target was to keep 5:52 pace for 0.625, and he just did not have it mentally.

Mary ran to the track and back, and 400 in 1:49.9 there, which is her new PR. Bella ran to the track and back as well.

Otherwise, easy pace, normal distances.
Leg 1:Distance0.980Time8:19.90Pace8:30.10
Warm-up.
Leg 2:Distance3.000Time19:08.20Pace6:22.73
William's workout.
Split 1:Distance0.625Time3:39.30Pace5:50.88
Cumilative:Distance0.625Time3:39.30Pace5:50.88
Split 2:Distance0.125Time1:08.70Pace9:09.60
Cumilative:Distance0.750Time4:48.00Pace6:24.00
Split 3:Distance0.625Time3:43.20Pace5:57.12
Cumilative:Distance1.375Time8:31.20Pace6:11.78
Split 4:Distance0.125Time1:06.60Pace8:52.80
Cumilative:Distance1.500Time9:37.80Pace6:25.20
Split 5:Distance0.625Time3:41.40Pace5:54.24
Cumilative:Distance2.125Time13:19.20Pace6:16.09
Split 6:Distance0.125Time1:15.00Pace10:00.00
Cumilative:Distance2.250Time14:34.20Pace6:28.53
Split 7:Distance0.750Time4:34.00Pace6:05.33
Cumilative:Distance3.000Time19:08.20Pace6:22.73
 
Leg 3:Distance0.500Time4:30.40Pace9:00.80
Back to meet Stephen.
Leg 4:Distance0.250Time1:28.40Pace5:53.60
Stephen's attempt at redemption.
Leg 5:Distance4.450Time36:52.00Pace8:17.08
With Benjamin, part with Jacob, Stephen, and William.
Leg 6:Distance0.930Time9:13.40Pace9:55.05
With Mary, Matthew, and Benjamin to the track, part with Sarah and Bella.
Leg 7:Distance0.248Time1:28.20Pace5:55.65
400 pickup with Benjamin and Matthew.
Leg 8:Distance0.248Time1:49.90Pace7:23.15
Pacing Mary in the 400 PR with Benjamin and Matthew.
Leg 9:Distance0.258Time1:24.60Pace5:27.91
With Benjamin and Matthew - 400 pickup.
Leg 10:Distance0.500Time4:00.60Pace8:01.20
Jogging with Benjamin.
Leg 11:Distance0.930Time9:55.30Pace10:40.11
Back to the house with Mary.

Neon Crocs 3 Miles: 12.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.030.000.620.0013.65

Fast Running Friend Workout - 2020-04-29 09:34:18
Workout Totals: Distance13.650Time1:51:38.50Pace8:10.73
Family run outing day in the Provo Canyon, which included Stephen's redemption 0.625 down in 3:37, and Mary's canyon mile debut which ended in a flat PR equivalent. She ran 8:21, which is worth around 8:40 on the track. Sarah ran with us for part of the run, including the 8:21 mile. I pushed the stroller Bella and Mary for most of the run.
Leg 1:Distance0.500Time4:17.80Pace8:35.60
Warm-up with Stephen.
Leg 2:Distance0.625Time3:37.60Pace5:48.16
Stephen's interval.
Leg 3:Distance0.400Time3:20.60Pace8:21.50
Back to the park to get everybody.
Leg 4:Distance1.050Time10:15.10Pace9:45.81
Up the canyon with Sarah and the kids pushing the stroller.
Leg 5:Distance0.375Time3:43.50Pace9:56.00
Now Mary and Bella are out of the stroller and running.
Leg 6:Distance1.000Time8:21.90Pace8:21.90
Put Bella in the stroller, Mary still running.
Leg 7:Distance3.700Time30:13.50Pace8:10.14
Put Mary and Bella in the stroller, and back to the house.
Leg 8:Distance6.000Time47:48.50Pace7:58.08
With Benjamin to get the car.

Neon Crocs 3 Miles: 13.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.980.000.000.1213.10

Fast Running Friend Workout - 2020-04-30 09:27:47
Workout Totals: Distance13.108Time1:43:45.90Pace7:54.97
Easy runs for everybody except Benjamin and Joseph.

Benjamin did 3x1 mile down the canyon with 0.5 recovery jogging, 4:38, 4:38, 4:33. I was particularly happy about him closing in 4:33. Joseph did first 0.375 of each interval in 1:47, 1:45, 1:44.

Mary ran almost two miles - to the track and back, and kept a low-9:00 pace.
Leg 1:Distance9.000Time1:07:08.40Pace7:27.60
Part alone, part with Jacob.
Leg 2:Distance0.930Time8:51.90Pace9:31.94
With Mary, Matthew, and Julia.
Leg 3:Distance0.124Time0:39.10Pace5:15.32
Pickup with Matthew and Julia.
Split 1:Distance0.124Time0:36.90Pace4:57.58
Cumilative:Distance0.124Time0:36.90Pace4:57.58
Matthew.
Split 2:Distance0.000Time0:02.20Pace0:00.00
Cumilative:Distance0.124Time0:39.10Pace5:15.32
Julia.
 
Leg 4:Distance0.124Time1:05.40Pace8:47.42
Jogging back to get Mary.
Leg 5:Distance0.930Time8:31.60Pace9:10.11
With Mary, Matthew, and Julia back to the house.
Leg 6:Distance2.000Time17:29.50Pace8:44.75
With Julia.

Neon Crocs 3 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
300.785.248.7412.77327.53
Neon Crocs 1 Miles: 46.73Neon Crocs 2 Miles: 40.41Neon Crocs 3 Miles: 169.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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