Breaking the Wall

USATF Development Meet at Timpanogos

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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
349.920.0019.998.37378.28
Brown Crocs 1 Miles: 378.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.990.2513.24

Fast Running Friend Workout - 2018-05-01 09:08:19
Workout Totals: Distance13.240Time1:44:34.00Pace7:53.87
Day of records today. Jenny ran a PR in the 400 - 76.1 (18,19,20,19). Stephen broke 3:00 in the 800 for the first time running 2:58.9 (45, 45, 45, 43). William improved his 800 by 3 seconds with 2:44.1 (40,41,42,41).

I got my distance in, but it was in segments running with each kid - as usual, except the kids had it split in segments as well.
Leg 1:Distance1.050Time8:48.60Pace8:23.43
Warm-up.
Leg 2:Distance0.248Time1:16.10Pace5:06.85
Pacing Jenny in the 400 with Joseph and Jacob.
Leg 3:Distance0.250Time2:22.70Pace9:30.80
Recovery jog.
Leg 4:Distance0.496Time2:58.90Pace6:00.69
Pacing Stephen in the 800.
Leg 5:Distance0.250Time2:33.80Pace10:15.20
Recovery jog.
Leg 6:Distance0.496Time2:44.10Pace5:30.85
Pacing William in the 800 with the help of Joseph and Jacob.
Leg 7:Distance1.250Time10:58.80Pace8:47.04
Back to the house.
Leg 8:Distance3.000Time23:49.70Pace7:56.57
With Jenny.
Leg 9:Distance2.200Time16:19.70Pace7:25.32
With Jacob and William taking Bonnie to school.
Leg 10:Distance1.000Time8:17.10Pace8:17.10
With Matthew.
Leg 11:Distance2.000Time17:31.00Pace8:45.50
With Joseph.
Leg 12:Distance1.000Time6:53.50Pace6:53.50
Alone.

Brown Crocs 1 Miles: 13.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.850.003.000.0013.85

Fast Running Friend Workout - 2018-05-02 08:52:24
Workout Totals: Distance13.850Time1:45:09.40Pace7:35.55
Jacob and I did 3 miles down the canyon in 17:05.1 (5:40, 5:42, 5:43). This is Jacob's course PR by 10 seconds. When we were at 2 miles I thought we would be sub-17:00, but he struggled some in the last mile. Nevertheless, I was very happy to see him run 17:05.

Otherwise, usual distances for everybody.
Leg 1:Distance0.980Time8:12.40Pace8:22.45
Warm-up with Jacob and Jenny.
Leg 2:Distance3.000Time17:05.10Pace5:41.70
3 mile tempo with Jacob down the canyon.
Leg 3:Distance2.670Time22:42.70Pace8:30.37
Cool-down with Jacob.
Leg 4:Distance2.200Time17:08.10Pace7:47.32
With Joseph, and Stephen taking Bonnie to school.
Leg 5:Distance4.000Time31:58.30Pace7:59.57
I think this was with Joseph and William.
Leg 6:Distance1.000Time8:02.80Pace8:02.80
With Matthew.

Brown Crocs 1 Miles: 13.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.860.000.000.5313.39

Fast Running Friend Workout - 2018-05-03 09:20:45
Workout Totals: Distance13.383Time1:42:47.90Pace7:40.88
Did 200 with Joseph in 31.9, also did the last 0.155 uphill by the house in 50.0, otherwise usual easy runs for everybody.
Leg 1:Distance1.809Time15:11.50Pace8:23.87
Warm-up, strides.
Split 1:Distance1.000Time8:01.00Pace8:01.00
Cumilative:Distance1.000Time8:01.00Pace8:01.00
Split 2:Distance0.062Time0:18.40Pace4:56.77
Cumilative:Distance1.062Time8:19.40Pace7:50.24
Split 3:Distance0.062Time0:42.40Pace11:23.87
Cumilative:Distance1.124Time9:01.80Pace8:02.03
Split 4:Distance0.062Time0:17.90Pace4:48.71
Cumilative:Distance1.186Time9:19.70Pace7:51.92
Split 5:Distance0.062Time0:37.70Pace10:08.06
Cumilative:Distance1.248Time9:57.40Pace7:58.69
Split 6:Distance0.062Time0:16.70Pace4:29.35
Cumilative:Distance1.310Time10:14.10Pace7:48.78
Split 7:Distance0.062Time0:48.00Pace12:54.19
Cumilative:Distance1.372Time11:02.10Pace8:02.58
Split 8:Distance0.062Time0:17.10Pace4:35.81
Cumilative:Distance1.434Time11:19.20Pace7:53.64
Split 9:Distance0.375Time3:52.30Pace10:19.47
Cumilative:Distance1.809Time15:11.50Pace8:23.87
 
Leg 2:Distance0.124Time0:31.90Pace4:17.26
Joseph's 200.
Leg 3:Distance1.250Time9:55.00Pace7:56.00
Cool-down.
Leg 4:Distance2.200Time17:25.10Pace7:55.05
With Joseph, Jacob, and William taking Bonnie to school.
Leg 5:Distance1.000Time7:53.20Pace7:53.20
I think this was with Joseph and Jacob. Maybe William also.
Leg 6:Distance1.000Time7:58.00Pace7:58.00
With Matthew.
Leg 7:Distance6.000Time43:53.20Pace7:18.87
Alone - uphill kick at the end.
Split 1:Distance5.845Time43:03.20Pace7:21.95
Cumilative:Distance5.845Time43:03.20Pace7:21.95
Split 2:Distance0.155Time0:50.00Pace5:22.58
Cumilative:Distance6.000Time43:53.20Pace7:18.87
 

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
13.200.000.000.0013.20

Fast Running Friend Workout - 2018-05-04 09:32:04
Workout Totals: Distance13.200Time1:38:54.80Pace7:29.61
Easy runs, usual distances for everybody, Jenny moved up to 8 miles.
Leg 1:Distance6.000Time45:38.10Pace7:36.35
With Jenny.
Leg 2:Distance2.200Time16:36.20Pace7:32.82
With Jenny, Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time7:49.10Pace7:49.10
With Matthew.
Leg 4:Distance4.000Time28:51.40Pace7:12.85
With Joseph, Jacob, and William.

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
12.000.004.000.0016.00

Fast Running Friend Workout - 2018-05-05 08:53:04
Workout Totals: Distance16.000Time2:00:02.20Pace7:30.14
Did 2x2 down the canyon with Chad. The first one we ran together in 11:07.7 (5:35, 5:32). On the second, we started at around 5:32 pace for the first half mile, then Chad started struggling. I slowed it down for him, we went through the mile in 5:42. But he was still struggling. After 1.25 in 7:09 (87 quarter) he started falling back. I waited 200 meters, then it became clear he was not going to recover to 88s, so I decided to give it a push and ran the last 0.625 in 3:17 - so 11:10.2 (5:42, 5:28). Joseph and Jacob did 8, Stephen 5, William 6, Matthew 1, Jenny 10, Bonnie ran 5 with us uphill in 40:53.
Leg 1:Distance1.730Time14:34.90Pace8:25.72
Warm-up.
Leg 2:Distance5.000Time30:39.70Pace6:07.94
Workout with Chad.
Split 1:Distance2.000Time11:07.70Pace5:33.85
Cumilative:Distance2.000Time11:07.70Pace5:33.85
First interval.
Split 2:Distance1.000Time8:21.80Pace8:21.80
Cumilative:Distance3.000Time19:29.50Pace6:29.83
Recovery.
Split 3:Distance2.000Time11:10.20Pace5:35.10
Cumilative:Distance5.000Time30:39.70Pace6:07.94
Second interval.
 
Leg 3:Distance3.270Time26:09.70Pace8:00.03
Leg 4:Distance1.000Time7:44.50Pace7:44.50
With William and Matthew.
Leg 5:Distance5.000Time40:53.40Pace8:10.68
With William, Stephen, and Bonnie.

Brown Crocs 1 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

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 - 2018-05-07 08:33:19
Workout Totals: Distance13.000Time1:41:45.40Pace7:49.65
Usual runs, usual distances for the kids. Bonnie ran 4 miles on the out and back course in 31:50.
Leg 1:Distance8.000Time1:01:25.00Pace7:40.62
With Jenny.
Leg 2:Distance1.000Time8:29.70Pace8:29.70
With Matthew.
Leg 3:Distance4.000Time31:50.70Pace7:57.68
With Jacob, William, and Bonnie - Joseph ran ahead.

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
13.000.000.000.5013.50

Fast Running Friend Workout - 2018-05-08 08:51:12
Workout Totals: Distance13.500Time1:46:22.00Pace7:52.74
Time trials today. Jenny ran an 800 PR in 2:46.9 (41,42, 42, 41). William raced her and lost dropping out with 50 meters to go - but he was already severely behind. I told him he could not just end the day on that note and needed to redeem himself, so he did another try and ran 2:52.9 with even splits. Stephen tried to get a 400 PR, but missed it by 0.2 running 82.8 splitting 42,40. I think the wind today was more unfriendly than it appeared.

Jacob helped me pace everything except Stephen's 400. Steve Ashbaker helped with William's redemption run as well. Then we ran a few more miles, and I ran with Jenny and Matthew in the evening.
Leg 1:Distance1.050Time8:54.40Pace8:28.95
Warm-up with the gang.
Leg 2:Distance0.496Time2:46.90Pace5:36.49
Pacing Jenny in the 800.
Split 1:Distance0.496Time2:46.90Pace5:36.49
Cumilative:Distance0.496Time2:46.90Pace5:36.49
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.496Time2:46.90Pace5:36.49
 
Leg 3:Distance0.248Time1:22.80Pace5:33.87
400 with Stephen.
Leg 4:Distance0.750Time6:31.40Pace8:41.87
A jog waiting for William to recover from his fiasco.
Leg 5:Distance0.496Time2:52.90Pace5:48.59
800 - William's attempt at redemption.
Leg 6:Distance1.250Time11:17.80Pace9:02.24
Cool-down.
Leg 7:Distance1.000Time8:08.10Pace8:08.10
With Steve Ashbaker.
Leg 8:Distance2.200Time17:26.80Pace7:55.82
With Joseph, Jacob, Stephen and Steve Ashbaker taking Bonnie to school.
Leg 9:Distance2.010Time16:08.30Pace8:01.74
First half with Steve, the rest alone.
Leg 10:Distance1.000Time7:58.30Pace7:58.30
With Matthew and Jenny.
Leg 11:Distance3.000Time22:54.30Pace7:38.10
With Jenny.

Brown Crocs 1 Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.003.001.2516.75

Fast Running Friend Workout - 2018-05-09 08:42:33
Workout Totals: Distance16.750Time2:04:55.70Pace7:27.50
Did 5x0.25 down the canyon (74.3, 76.4, 73.2, 72.0, 71.3), then ran a 3 mile tempo in 16:54.5 (5:30, 5:45, 5:39). The first mile in 5:30 felt easy, but then the legs felt tired and I had to push hard to keep the pace. Not sure if it was fatigue or changing winds/weather getting warmer. Usual distances for the kids.
Leg 1:Distance0.980Time7:54.60Pace8:04.29
Warm-up - part with Joseph.
Leg 2:Distance2.550Time20:24.20Pace8:00.08
5x0.25 down the canyon workout.
Split 1:Distance0.250Time1:14.30Pace4:57.20
Cumilative:Distance0.250Time1:14.30Pace4:57.20
Split 2:Distance0.190Time2:06.00Pace11:03.16
Cumilative:Distance0.440Time3:20.30Pace7:35.23
Split 3:Distance0.250Time1:16.40Pace5:05.60
Cumilative:Distance0.690Time4:36.70Pace6:41.01
Split 4:Distance0.320Time3:19.00Pace10:21.88
Cumilative:Distance1.010Time7:55.70Pace7:50.99
Split 5:Distance0.250Time1:13.20Pace4:52.80
Cumilative:Distance1.260Time9:08.90Pace7:15.63
Split 6:Distance0.270Time2:57.90Pace10:58.89
Cumilative:Distance1.530Time12:06.80Pace7:55.03
Split 7:Distance0.250Time1:12.00Pace4:48.00
Cumilative:Distance1.780Time13:18.80Pace7:28.76
Split 8:Distance0.270Time3:00.00Pace11:06.67
Cumilative:Distance2.050Time16:18.80Pace7:57.46
Split 9:Distance0.250Time1:11.30Pace4:45.20
Cumilative:Distance2.300Time17:30.10Pace7:36.57
Split 10:Distance0.250Time2:54.10Pace11:36.40
Cumilative:Distance2.550Time20:24.20Pace8:00.08
 
Leg 3:Distance5.020Time31:53.90Pace6:21.25
3 mile tempo down the canyon + cool down.
Split 1:Distance3.000Time16:54.50Pace5:38.17
Cumilative:Distance3.000Time16:54.50Pace5:38.17
Tempo.
Split 2:Distance2.020Time14:59.40Pace7:25.25
Cumilative:Distance5.020Time31:53.90Pace6:21.25
 
Leg 4:Distance1.000Time8:03.10Pace8:03.10
With Jenny and Matthew.
Leg 5:Distance2.200Time17:24.90Pace7:54.95
With Jacob, William, and Stephen.
Leg 6:Distance5.000Time39:15.00Pace7:51.00
With Jacob to get the car.

Brown Crocs 1 Miles: 16.75
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 - 2018-05-10 08:13:16
Workout Totals: Distance14.200Time1:51:22.90Pace7:50.63
Usual runs, usual distances, easy pace.
Leg 1:Distance7.000Time54:56.10Pace7:50.87
With Jenny.
Leg 2:Distance1.000Time8:30.20Pace8:30.20
With Joseph, Jacob, Stephen, and Matthew.
Leg 3:Distance2.200Time16:36.70Pace7:33.05
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 4:Distance4.000Time31:19.90Pace7:49.98
With Jacob, William, and Bonnie. Joseph started with us, but ran ahead and finished in 28:51.

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
14.450.000.000.0014.45

Fast Running Friend Workout - 2018-05-11 08:58:27
Workout Totals: Distance14.450Time1:52:13.60Pace7:45.99
Another day of easy runs, usual distances.
Leg 1:Distance8.000Time1:00:52.10Pace7:36.51
With Jenny.
Leg 2:Distance1.000Time7:54.90Pace7:54.90
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance2.200Time17:03.10Pace7:45.05
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 4:Distance0.250Time2:53.50Pace11:34.00
With Mary.
Leg 5:Distance3.000Time23:30.00Pace7:50.00
With Joseph, Jacob, and William.

Brown Crocs 1 Miles: 14.45
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.004.000.0015.00

Fast Running Friend Workout - 2018-05-12 08:27:52
Workout Totals: Distance15.000Time1:48:11.50Pace7:12.77
Total of 15. Jenny did 10, Jacob 8, Joseph 6 (tight back), William 6, Stephen 5, Julia 5, Matthew 1, Mary 0.25.

Bonnie and Stephen got a record for 5 miles - 39:45. The course was uphill from the house to Canyon Glen Park with a small detour at the end to make it full 5 miles.

I did 4 miles down the canyon in 22:59.8 (5:46, 5:49, 5:48, 5:36). There was a slight headwind in parts.
Leg 1:Distance1.980Time16:04.50Pace8:07.12
Warm-up with Jenny, most of it with Jacob.
Leg 2:Distance4.000Time22:59.80Pace5:44.95
Tempo run down the canyon alone.
Leg 3:Distance3.020Time21:31.80Pace7:07.75
Cool-down, a good portion of it brisk to catch up to Jacob, the rest with Jacob.
Leg 4:Distance1.000Time7:50.10Pace7:50.10
With Joseph, William, and Matthew.
Leg 5:Distance5.000Time39:45.30Pace7:57.06
With Joseph, William, Stephen, and Bonnie.

Brown Crocs 1 Miles: 15.00
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. Talked to Benjamin on Skype in the morning before church, then went to church with everybody.

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 - 2018-05-14 08:30:06
Workout Totals: Distance13.000Time1:37:52.20Pace7:31.71
Easy runs with the kids, usual distances. Jenny ran 8 miles under 1:00:00 without pushing too hard. Bonnie set a record for 4 miles - 30:21.
Leg 1:Distance8.000Time59:43.10Pace7:27.89
With Jenny.
Leg 2:Distance1.000Time7:47.30Pace7:47.30
With Matthew.
Leg 3:Distance4.000Time30:21.80Pace7:35.45
With Joseph, Jacob, William, Stephen, and Bonnie. Joseph actually ran ahead and ended up with 27:26. Jacob and William made a bathroom stop while Bonnie and I kept going, and then caught up - so their time was a little under 30:00.

Brown Crocs 1 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: USATF Development Meet at Timpanogos (1.864 Miles) 00:10:33, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.520.000.001.8611.38

Fast Running Friend Workout - 2018-05-15 10:19:24
Workout Totals: Distance11.385Time1:34:21.80Pace8:17.30
Ran some in the morning, then went to the USATF Developmental Meet at Timpanogos. The highlight of the meet for us was Joseph outkicking me in 3000 with a PR. Results:

3000

Joseph 10:32.53
myself 10:33.44
Jacob 10:56.73
Jenny 11:47.69

800

William 2:47.27
Stephen 3:03.75
Matthew 3:38.28

Analysis/splits:

Conditions - 800 - pretty much perfect. 3000 - the wind started to pick up and was a factor - head on the back stretch, but was not disastrous. The temperature was perfect, though.

Joseph and myself - I opened in 81 and just barely caught up to the leader (Nate Hillhouse) after the first lap. Joseph had 83 and caught up to us soon after. Then three of us were together for the next three laps with Nate leading. I attempted to take the lead several times, but Nate would not let me. We had 2:46 (85) at 800, 3:28 at 1000, 4:11 at 1200 (85), then 4:53 at 1400 and 5:36 at 1600 (85). In the fifth lap Nate fell back, but Joseph was right on my tail. We had 6:18 at 1800 and 7:01 at 2000 (85). Then I let the pace slip and ran 44 for the next 200 - 7:45 with 800 to go. I was able to recover and speed up to 85 for the next 400 (9:10 with a lap to go). With 200 to go Joseph passed me. I was able to latch on, but he shifted gears again with 70 meters to go, and I could not find another gear and finished 0.91 seconds behind. There was some confusion at the finish as we were lapping some runners and they were in our way - so maybe we could have had a more vigorous kick if we could just not worry about it. But regardless it was a great performance for Joseph and I am very happy for him - he has been struggling a lot lately in workouts. I am glad he was able to find the strength to run well today.

Jacob for some reason did not have the confidence to go with us - even though he has run 10:38 in a time trial and was definitely capable of handling the starting pace. So he was stuck in a no man's land running without much focus and hit 1600 in 5:58. Then he realized that he was running awfully slow and sped up. His last 3 laps were 87, 86, 80. Split by 1500 he had around 5:36, 5:20. When he ran 10:38 in a time trial it was 5:14, 5:24. Regardless, even with this mishap, this is the fastest time he has ever run in a race - even though his previous fastest time was at a low altitude.

Jenny had a good performance - this is a near PR for her, but her PR was run at a lower altitude as well (2700 feet in Boise). She opened with a 96 lap, then sped up some and had 6:17 at 1600. So split by 1500 this is 5:54, 5:53.

800:

William followed Kenny Briggs and they both ran 77 for the first lap. Then they both crashed, but Kenny a bit less than William. So he ended up with 2:45.11 vs William's 2:47.27. With better pacing I think William would have run a PR, but I think the positive is that William found the guts to open in 77 knowing he had another lap left. In time trials I had a hard time getting him there in 80. So now we need to work on opening in 77 and not slowing down to 90 in the second lap.

Stephen opened in 90, and then was running in no man's land, so he just coasted in 93 for the second lap. We need to work on knowing how to make it hurt just the right way all the way, not just the first 200 meters - even if there is no one around.

Julia is having some health issued again. She her breathing at 8:00 pace is labored, her competitive drive went down. So she opened in 88, and then just could not move and finished in 3:06. She is taking an iron supplement, but she might still be low - so we are going to test her iron next week.

Matthew had an interesting race. Apparently Stephen had scared him with his stories of being disqualified at the nationals for getting out of his lane before it was time. This time, however, the kids were supposed to go to lane 1 as soon as they could, but Matthew - being only 5 years old - did not figure that out. Stubborn as he is, he ran the entire race in lane 4. So he actually ran 847 meters, and his time at 800 would have been 3:25 - still 4 seconds slower than his time trial PR, but still pretty good for his first track race.
Leg 1:Distance2.200Time16:07.30Pace7:19.68
With Joseph, Jacob, and William taking Bonnie to school.
Leg 2:Distance1.000Time7:49.00Pace7:49.00
With Joseph, Jacob, William and Stephen.
Leg 3:Distance3.000Time23:35.50Pace7:51.83
With Jenny.
Leg 4:Distance1.422Time11:22.60Pace8:00.03
Warm-up before the track meet.
Leg 5:Distance0.000Time3:38.20Pace0:00.00
Timing the 800 for William, Stephen, and Matthew.
Split 1:Distance0.000Time2:47.00Pace0:00.00
Cumilative:Distance0.000Time2:47.00Pace0:00.00
William.
Split 2:Distance0.000Time0:16.60Pace0:00.00
Cumilative:Distance0.000Time3:03.60Pace0:00.00
Stephen.
Split 3:Distance0.000Time0:34.60Pace0:00.00
Cumilative:Distance0.000Time3:38.20Pace0:00.00
Matthew.
 
Leg 6:Distance0.000Time3:05.70Pace0:00.00
Timing Julia's race.
Leg 7:Distance0.600Time5:14.20Pace8:43.67
More jogging to warm-up.
Leg 8:Distance1.863Time11:47.50Pace6:19.76
3000 race.
Split 1:Distance1.863Time10:33.20Pace5:39.88
Cumilative:Distance1.863Time10:33.20Pace5:39.88
My time.
Split 2:Distance0.000Time0:23.40Pace0:00.00
Cumilative:Distance1.863Time10:56.60Pace5:52.44
Jacob.
Split 3:Distance0.000Time0:50.90Pace0:00.00
Cumilative:Distance1.863Time11:47.50Pace6:19.76
Jenny.
 
Leg 9:Distance1.300Time11:41.80Pace8:59.85
Cool-down.

Brown Crocs 1 Miles: 11.38
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 - 2018-05-16 09:17:00
Workout Totals: Distance14.200Time1:49:50.10Pace7:44.09
Easy runs - total of 14 for me, Jenny 8, Julia 5, Joseph and Jacob 6, William 4, Stephen 2, Matthew 1.
Leg 1:Distance8.000Time1:01:38.10Pace7:42.26
With Jenny.
Leg 2:Distance2.200Time16:43.30Pace7:36.05
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time7:38.00Pace7:38.00
With Matthew, William, Joseph, and Jacob.
Leg 4:Distance3.000Time23:50.70Pace7:56.90
With William - Joseph and Jacob started with us, but ran ahead.

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
14.200.000.000.0014.20

Fast Running Friend Workout - 2018-05-17 08:57:25
Workout Totals: Distance14.200Time1:49:55.80Pace7:44.49
Easy runs, 14 total for me.
Leg 1:Distance8.000Time1:01:35.40Pace7:41.93
With Jenny.
Leg 2:Distance1.000Time7:32.80Pace7:32.80
With William, Stephen, Joseph, Jacob, and Matthew.
Leg 3:Distance2.200Time16:46.80Pace7:37.64
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 4:Distance3.000Time24:00.80Pace8:00.27
With Joseph, Jacob, and William.

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
14.200.000.000.0014.20

Fast Running Friend Workout - 2018-05-18 09:03:54
Workout Totals: Distance14.200Time1:49:03.60Pace7:40.82
Easy runs, usual distances, 14 total for me.
Leg 1:Distance8.000Time1:00:59.80Pace7:37.48
With Jenny.
Leg 2:Distance2.200Time16:34.50Pace7:32.05
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time8:03.40Pace8:03.40
With Matthew, Stephen, Joseph, Jacob, and William.
Leg 4:Distance3.000Time23:25.90Pace7:48.63
With Joseph, Jacob, and William.

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
11.000.004.000.0015.00

Fast Running Friend Workout - 2018-05-19 08:01:04
Workout Totals: Distance15.000Time1:49:35.60Pace7:18.37
Chad came to run with us. Jenny did 10, Joseph and Jacob 8, Julia 5, William 6, Stephen 5, Matthew 1.

Chad and I did a 4 mile tempo run down the canyon. We started earlier so we got some nice tailwind. We opened with 5:45, then Chad started pushing the pace and I followed - 5:39, 5:30. In the last mile Chad kept pushing it, but ran out of juice with 200 to go. I saw that if we kicked we would have 5:36 average for 4, so I went for it, and ended up with 22:22.8. Chad had 22:24.2. My last mile was 5:29, Chad's 5:31 or 5:30 high. I was happy that I was able to close with 10:59 2 miles.

When we sped up to 5:30 at first my body and mind grumbled, but then I remembered that this used to be easy, and thought - maybe it could be easy again?
Leg 1:Distance1.980Time16:26.60Pace8:18.28
Warm-up with Chad, Joseph, Jacob, and Jenny.
Leg 2:Distance4.000Time22:22.80Pace5:35.70
Tempo run with Chad.
Leg 3:Distance3.020Time22:06.70Pace7:19.30
Cool-down with Chad - part with Jacob.
Leg 4:Distance1.000Time7:53.70Pace7:53.70
With William, Chad, and Matthew.
Leg 5:Distance5.000Time40:45.80Pace8:09.16
With William, Julia, Chad, Bonnie, and Stephen.

Brown Crocs 1 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
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
11.690.001.000.3113.00

Fast Running Friend Workout - 2018-05-21 08:36:56
Workout Totals: Distance13.000Time1:36:39.10Pace7:26.08
Usual easy runs with the kids, except in the evening had 2 VPBs and did a pickup for 500 uphill in 1:46.9, and a mile on a rolling down in 5:44.3.
Leg 1:Distance8.000Time59:38.40Pace7:27.30
With Jenny.
Leg 2:Distance1.000Time8:01.60Pace8:01.60
With Matthew.
Leg 3:Distance4.000Time28:59.10Pace7:14.77
With William, Bonnie, Joseph, and Jacob - for most of it.
Split 1:Distance1.640Time13:03.00Pace7:57.44
Cumilative:Distance1.640Time13:03.00Pace7:57.44
Split 2:Distance0.312Time1:46.90Pace5:42.63
Cumilative:Distance1.952Time14:49.90Pace7:35.89
500 uphill to catch up.
Split 3:Distance0.048Time0:25.50Pace8:51.25
Cumilative:Distance2.000Time15:15.40Pace7:37.70
Split 4:Distance1.000Time5:44.30Pace5:44.30
Cumilative:Distance3.000Time20:59.70Pace6:59.90
Another fast mile.
Split 5:Distance1.000Time7:59.40Pace7:59.40
Cumilative:Distance4.000Time28:59.10Pace7:14.77
 

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 - 2018-05-22 09:23:16
Workout Totals: Distance14.200Time1:48:31.20Pace7:38.54
Total of 14, easy runs with the kids, usual distances.
Leg 1:Distance8.000Time1:00:49.50Pace7:36.19
With Jenny.
Leg 2:Distance2.200Time15:57.20Pace7:15.09
With Joseph, Jacob and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time7:53.40Pace7:53.40
With Matthew, Joseph, Jacob, Julia, and William.
Leg 4:Distance3.000Time23:51.10Pace7:57.03
With Julia, Jacob, and William. Joseph ran ahead.

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
12.950.000.001.2514.20

Fast Running Friend Workout - 2018-05-23 08:52:34
Workout Totals: Distance14.200Time1:48:55.70Pace7:40.26
Usual runs, total of 14, except threw a workout in the middle of Jenny's run - 5x0.25 down the canyon with 0.25 recovery. The intervals were 75.0, 74.6, 73.3, 73.0, 71.9. I felt that I had more endurance than when I did those in the winter. Jenny ran an even pace, but still fell behind a bit, but then caught up during my cool-down.
Leg 1:Distance8.000Time1:02:23.60Pace7:47.95
Most of it with Jenny.
Split 1:Distance4.050Time32:58.50Pace8:08.52
Cumilative:Distance4.050Time32:58.50Pace8:08.52
Split 2:Distance0.250Time1:15.00Pace5:00.00
Cumilative:Distance4.300Time34:13.50Pace7:57.56
Split 3:Distance0.250Time2:02.50Pace8:10.00
Cumilative:Distance4.550Time36:16.00Pace7:58.24
Split 4:Distance0.250Time1:14.60Pace4:58.40
Cumilative:Distance4.800Time37:30.60Pace7:48.88
Split 5:Distance0.250Time2:11.70Pace8:46.80
Cumilative:Distance5.050Time39:42.30Pace7:51.74
Split 6:Distance0.250Time1:13.30Pace4:53.20
Cumilative:Distance5.300Time40:55.60Pace7:43.32
Split 7:Distance0.250Time2:12.20Pace8:48.80
Cumilative:Distance5.550Time43:07.80Pace7:46.27
Split 8:Distance0.250Time1:13.00Pace4:52.00
Cumilative:Distance5.800Time44:20.80Pace7:38.76
Split 9:Distance0.250Time2:15.80Pace9:03.20
Cumilative:Distance6.050Time46:36.60Pace7:42.25
Split 10:Distance0.250Time1:11.90Pace4:47.60
Cumilative:Distance6.300Time47:48.50Pace7:35.32
Split 11:Distance1.700Time14:35.10Pace8:34.76
Cumilative:Distance8.000Time1:02:23.60Pace7:47.95
 
Leg 2:Distance1.000Time7:43.30Pace7:43.30
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance0.000Time0:00.00Pace0:00.00
Leg 4:Distance2.200Time16:19.10Pace7:25.05
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 5:Distance3.000Time22:29.70Pace7:29.90
With Joseph, Jacob and William.

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
14.000.000.000.0014.00

Fast Running Friend Workout - 2018-05-24 09:25:47
Workout Totals: Distance14.000Time1:46:50.90Pace7:37.92
Easy runs, usual distances.
Leg 1:Distance8.000Time1:01:55.00Pace7:44.38
With Jenny.
Leg 2:Distance2.000Time14:43.40Pace7:21.70
With Stephen, Bonnie, Joseph, Jacob, and William.
Leg 3:Distance1.000Time7:48.30Pace7:48.30
With Matthew, Joseph, Jacob, and William.
Leg 4:Distance3.000Time22:24.20Pace7:28.07
With Joseph and Jacob.

Brown Crocs 1 Miles: 14.00
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 - 2018-05-25 08:45:00
Workout Totals: Distance13.000Time1:44:40.60Pace8:03.12
13 total, usual distances for the kids except 3 for William and 7 for Jenny. Jenny has sore hamstrings, and I decided to give William a break before racing tomorrow as he was running late in the evening.
Leg 1:Distance4.000Time32:22.30Pace8:05.57
With Jenny.
Leg 2:Distance6.000Time47:46.60Pace7:57.77
With Joseph and Jacob.
Leg 3:Distance3.000Time24:31.70Pace8:10.57
With Jenny, William, and Bonnie - part with Matthew.

Brown Crocs 1 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: USATF Development Meet at Corner Canyon (0.923 Miles) 00:04:51, Place overall: 6, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.350.000.000.9216.27

Fast Running Friend Workout - 2018-05-26 08:41:00
Workout Totals: Distance16.273Time2:27:14.40Pace9:02.89
Ran in the Corner Canyon track meet with the family today. The distance was supposed to be 1500, but ended up about 1485 due to misplaced start. Nevertheless, the times I think were fair as we had wind and it was warm.

Times:

Dad 4:51.41
Joseph 4:54.29
Jacob 5:00.12
William 5:28.32
Jenny 5:40.78 (more of a workout, she had sore hamstrings and held
back quite a bit opening in 92)
Stephen 6:03.49
Julia 6:05.75
Matthew 6:47.75

Also Chad ran 4:50.14 outkicking me on the home stretch and Bonnie
5:47.09 in her first track meet ever.

Joseph, Chad, and I were in the the same heat, Jacob was in a different heat. William raced Kenny Briggs, did great for the first two laps, then settled in the third, and did not have the energy to kick in the forth - 86, 84, then 90, and essentially that pace for the kick. Kenny ran 5:22.

My splits were 76, 80, 80, and then 78 pace for the kick. Chad and I were together until he kicked in the last 70 meters into the gear that I did not have. Joseph was with us the entire time, made a move with a lap to go, when he saw it was not working he just gave up - we had a talk about that afterwards. Jacob won his heat, but ended up doing a lot of front running. He opened in 78, then had a plop - 83, then tried to shift gears, but only found 81, and was running around 80 pace for the kick.

Bonnie ran 80, 96, 1:41, and around 96 pace for the kick.

Jenny had issues with hamstring soreness, so she took it very cautiously.

Julia improved some, I think - she is starting to climb out of the pit.

I ran 4 more with the kids at night, and 4 more by myself.
Leg 1:Distance1.000Time7:36.40Pace7:36.40
With Joseph.
Leg 2:Distance1.000Time8:16.70Pace8:16.70
With Jenny, Julia, and Jacob.
Leg 3:Distance1.000Time7:55.10Pace7:55.10
With William.
Leg 4:Distance2.600Time18:33.00Pace7:08.08
Warm-up at the track meet.
Leg 5:Distance0.000Time6:49.50Pace0:00.00
Timing William, Stephen, and Matthew's race - could not see the finish very well, so was late on all of them. However, this compensated for the 15 meter shortness to some extent :-)
Split 1:Distance0.000Time5:30.10Pace0:00.00
Cumilative:Distance0.000Time5:30.10Pace0:00.00
William
Split 2:Distance0.000Time0:34.90Pace0:00.00
Cumilative:Distance0.000Time6:05.00Pace0:00.00
Stephen.
Split 3:Distance0.000Time0:44.50Pace0:00.00
Cumilative:Distance0.000Time6:49.50Pace0:00.00
Matthew.
 
Leg 6:Distance0.000Time5:46.90Pace0:00.00
Timing Bonnie - this time saw the finish better.
Leg 7:Distance0.000Time5:00.00Pace0:00.00
Timing Jacob.
Leg 8:Distance0.000Time6:05.60Pace0:00.00
Timing Jenny and Julia.
Split 1:Distance0.000Time5:40.80Pace0:00.00
Cumilative:Distance0.000Time5:40.80Pace0:00.00
Jenny.
Split 2:Distance0.000Time0:24.80Pace0:00.00
Cumilative:Distance0.000Time6:05.60Pace0:00.00
Julia.
 
Leg 9:Distance0.923Time4:51.10Pace5:15.38
My race.
Split 1:Distance0.923Time4:51.10Pace5:15.38
Cumilative:Distance0.923Time4:51.10Pace5:15.38
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.923Time4:51.10Pace5:15.38
 
Leg 10:Distance1.750Time15:05.30Pace8:37.31
Cool-down.
Leg 11:Distance4.000Time31:33.40Pace7:53.35
With Joseph, Jacob, and William in the evening.
Leg 12:Distance4.000Time29:41.40Pace7:25.35
More distance alone.

Brown Crocs 1 Miles: 16.27
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
15.000.000.000.0015.00

Fast Running Friend Workout - 2018-05-28 09:58:52
Workout Totals: Distance15.000Time1:55:05.10Pace7:40.34
Easy runs, usual distances. Jenny split her run in two - 4 + 4.
Leg 1:Distance4.000Time31:40.10Pace7:55.02
With Jenny, Jacob, and Bonnie.
Leg 2:Distance2.000Time15:59.90Pace7:59.95
With Stephen.
Leg 3:Distance5.000Time36:11.80Pace7:14.36
First 2 with Julia, the rest alone up the canyon to get the car.
Leg 4:Distance1.000Time7:41.10Pace7:41.10
With William, Jenny and Matthew - I think we had others.
Leg 5:Distance1.000Time7:59.70Pace7:59.70
William was here, not sure who else.
Leg 6:Distance2.000Time15:32.50Pace7:46.25
With Jenny and William.

Brown Crocs 1 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: USATF Development Meet at Skyridge (0.496 Miles) 00:02:24, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.5012.20

Fast Running Friend Workout - 2018-05-29 09:22:22
Workout Totals: Distance12.196Time1:44:28.40Pace8:33.97
Did some easy running the morning, raced 800 with the kids in the afternoon at the Skyridge USATF track meet. Results:

Dad 2:24.71 (34, 36, 36, 38) fastest time in the last two years
Jacob 2:27.23 (71, 76) race PR
Joseph 2:30.89 (70, 80) - crash both physical and mental
William 2:48.46 (81, 87) - ran alone, relaxed too much in the second lap
Jenny 2:51.64 (85, 86) - hamstrings not 100%, got boxed in at the start
Stephen 2:59.82 (87, 92) race PR
Julia 3:02.79 (88, 94) - on her way to recovery
Matthew 3:41.86 (1:50, 1:51) - ran in the first lane and was afraid to
move out to pass the slow people.
Leg 1:Distance5.000Time39:45.60Pace7:57.12
With Jenny up the canyon to get the car.
Leg 2:Distance2.200Time16:37.20Pace7:33.27
With Joseph and Jacob taking Bonnie to school.
Leg 3:Distance1.000Time8:41.90Pace8:41.90
With Joseph, Jacob, William, and Stephen pacing cousin Clara. She was headed for a solid sub-9:00, but then decided to DNF with about 150 meters left and was quite stubborn about it. So we finished without her.
Leg 4:Distance1.700Time14:43.20Pace8:39.53
Track meet warm-up.
Leg 5:Distance0.000Time3:41.70Pace0:00.00
Timing Matthew's, William's, and Stephen's races.
Split 1:Distance0.000Time2:48.40Pace0:00.00
Cumilative:Distance0.000Time2:48.40Pace0:00.00
William.
Split 2:Distance0.000Time0:11.30Pace0:00.00
Cumilative:Distance0.000Time2:59.70Pace0:00.00
Stephen.
Split 3:Distance0.000Time0:42.00Pace0:00.00
Cumilative:Distance0.000Time3:41.70Pace0:00.00
Matthew.
 
Leg 6:Distance0.000Time3:02.70Pace0:00.00
Timing Jenny and Julia's races.
Split 1:Distance0.000Time2:51.50Pace0:00.00
Cumilative:Distance0.000Time2:51.50Pace0:00.00
Jenny.
Split 2:Distance0.000Time0:11.20Pace0:00.00
Cumilative:Distance0.000Time3:02.70Pace0:00.00
Julia.
 
Leg 7:Distance0.496Time2:24.40Pace4:51.13
My race.
Leg 8:Distance1.800Time15:31.70Pace8:37.61
Cool-down.

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
14.200.000.000.0014.20

Fast Running Friend Workout - 2018-05-30 09:08:54
Workout Totals: Distance14.200Time1:51:54.80Pace7:52.87
Easy runs, usual distances.
Leg 1:Distance8.000Time1:03:16.10Pace7:54.51
With Jenny.
Leg 2:Distance2.200Time17:11.90Pace7:49.05
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time7:57.90Pace7:57.90
With Joseph, Jacob, William, Stephen, and Matthew. We might have had Bonnie.
Leg 4:Distance3.000Time23:28.90Pace7:49.63
With Joseph, Jacob, and William. I think we might have had Bonnie.

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
12.650.000.001.0013.65

Fast Running Friend Workout - 2018-05-31 08:56:48
Workout Totals: Distance13.650Time1:49:33.90Pace8:01.60
Did 4x0.25 down the canyon in the morning with Joseph and Jacob with 0.25 jogging recovery - 73.6, 72.8, 74.5, 74.7. Felt good. Ran more distance at night. Usual distances for the kids.
Leg 1:Distance2.980Time24:26.30Pace8:12.05
Warm-up with Joseph and Jacob, part with Jenny.
Leg 2:Distance1.750Time11:37.40Pace6:38.51
4x0.25 down the canyon workout with Joseph and Jacob.
Split 1:Distance0.250Time1:13.60Pace4:54.40
Cumilative:Distance0.250Time1:13.60Pace4:54.40
Split 2:Distance0.250Time2:11.40Pace8:45.60
Cumilative:Distance0.500Time3:25.00Pace6:50.00
Split 3:Distance0.250Time1:12.80Pace4:51.20
Cumilative:Distance0.750Time4:37.80Pace6:10.40
Split 4:Distance0.250Time2:14.70Pace8:58.80
Cumilative:Distance1.000Time6:52.50Pace6:52.50
Split 5:Distance0.250Time1:14.50Pace4:58.00
Cumilative:Distance1.250Time8:07.00Pace6:29.60
Split 6:Distance0.250Time2:15.70Pace9:02.80
Cumilative:Distance1.500Time10:22.70Pace6:55.13
Split 7:Distance0.250Time1:14.70Pace4:58.80
Cumilative:Distance1.750Time11:37.40Pace6:38.51
 
Leg 3:Distance1.920Time16:24.40Pace8:32.71
Cool-down with Joseph and Jacob.
Leg 4:Distance3.000Time23:55.30Pace7:58.43
With Stephen.
Leg 5:Distance1.000Time8:11.00Pace8:11.00
With William, Matthew, and Bonnie.
Leg 6:Distance3.000Time24:59.50Pace8:19.83
With William and Bonnie.

Brown Crocs 1 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
349.920.0019.998.37378.28
Brown Crocs 1 Miles: 378.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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