Breaking the Wall

May 2019

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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: 243.09 Year: 1554.45
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
Navy Crocs Lifetime Miles: 2133.34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
213.120.0022.937.04243.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.001.000.0013.00

Fast Running Friend Workout - 2019-05-01 09:27:23
Workout Totals: Distance13.000Time1:42:14.60Pace7:51.89
Total of 13. Did a mile pickup with Bonnie down the canyon in 5:53.
Leg 1:Distance6.000Time47:41.40Pace7:56.90
With Jacob.
Leg 2:Distance6.000Time46:41.00Pace7:46.83
With Joseph and Bonnie - part with William and Stephen.
Split 1:Distance3.050Time25:08.50Pace8:14.59
Cumilative:Distance3.050Time25:08.50Pace8:14.59
Split 2:Distance1.000Time5:53.90Pace5:53.90
Cumilative:Distance4.050Time31:02.40Pace7:39.85
With Bonnie.
Split 3:Distance1.950Time15:38.60Pace8:01.33
Cumilative:Distance6.000Time46:41.00Pace7:46.83
Leg 3:Distance1.000Time7:52.20Pace7:52.20
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.003.000.0013.15

Fast Running Friend Workout - 2019-05-02 08:35:10
Workout Totals: Distance13.150Time1:36:29.90Pace7:20.30
Total of 13+. Joseph's redemption run - 3 miles down the canyon. I paced him, while Jacob paced William. William had a 75 second head start. Joseph and I went through the first mile in 5:36, then the next quarter in 83. So far so good. Then he started struggling, but seeing William in front slowed down only to 5:50 instead of a complete disaster. 11:22 at 2 miles - 5:46 for the second. By that time we were 3 seconds behind William. Smelling blood in front, Joseph upped the effort. Not wanting to be devoured immediately on the spot William upped the effort as well. This rebooted Joseph and got him back on pace. He started running 85-86 quarters, kicked in 79 and ended up with the last mile in 5:36 and 16:58.5 for the 3 miles beating Jacob's record and getting a 16 second PR for himself as well. William ran 18:38 (6:09, 6:25,6:04).
Leg 1:Distance0.480Time4:10.30Pace8:41.46
Warm-up with Joseph, Jacob, William and Stephen.
Leg 2:Distance3.000Time16:58.50Pace5:39.50
3 miles down the canyon with Joseph.
Leg 3:Distance2.670Time22:45.10Pace8:31.27
Back to the car with Joseph, Jacob, and William.
Leg 4:Distance1.000Time7:56.50Pace7:56.50
With Matthew.
Leg 5:Distance6.000Time44:39.50Pace7:26.58
First 1.5 with Jenny, the rest alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.030.001.000.0015.03

Fast Running Friend Workout - 2019-05-03 07:53:23
Workout Totals: Distance15.030Time1:58:14.10Pace7:52.00
Total of 15. Ran with Collin Gill + the kids.
Leg 1:Distance8.030Time1:04:02.00Pace7:58.46
With Colin Gill, part with Jacob (first 6), and William (he did 4 turning around earlier).
Leg 2:Distance6.000Time46:31.90Pace7:45.32
With Joseph and Bonnie. Part with Stephen.
Split 1:Distance3.050Time24:26.60Pace8:00.85
Cumilative:Distance3.050Time24:26.60Pace8:00.85
Split 2:Distance1.000Time5:52.60Pace5:52.60
Cumilative:Distance4.050Time30:19.20Pace7:29.19
Mile down the canyon with Bonnie.
Split 3:Distance1.950Time16:12.70Pace8:18.82
Cumilative:Distance6.000Time46:31.90Pace7:45.32
Leg 3:Distance1.000Time7:40.20Pace7:40.20
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.880.005.500.0019.38

Fast Running Friend Workout - 2019-05-04 07:50:17
Workout Totals: Distance19.376Time2:21:07.10Pace7:16.99
Total of 19 miles. First did 10 with Chad (Joseph and Jacob did 9.5) including 5 down the canyon in 28:31 (5:53, 5:50, 5:40, 5:40, 5:28). The plan was 5:55, 5:50, 5:45, 5:40, 5:35. Joseph did the first 3 in 17:23. Jacob did the last 3 starting 1 second behind, so he got 16:47, which is his new course PR. Joseph's last quarter was 81, so we took a break after that in 88, but then got back to pace. Jacob found 77 in the last quarter, which gave us 5:28 for the last mile.

Then I took Julia to the track while we were getting the oil changed in the van. She ran 1 mile in 6:43, and then 2x400 with full rest in 89 high.

Then later I took Matthew, Jenny, and Stephen to the canyon. First we ran 3 with Matthew - then Sarah picked up Matthew, Jenny and Stephen ran home, and I ran back to the car.
Leg 1:Distance2.480Time20:14.90Pace8:09.88
Warm-up with Joseph, Jacob, and Chad.
Leg 2:Distance5.000Time28:31.30Pace5:42.26
Tempo down the canyon with Chad, first 3 with Joseph, last 3 with Jacob.
Leg 3:Distance2.670Time21:55.70Pace8:12.77
Cool-down with Joseph, Jacob, and Chad.
Leg 4:Distance0.650Time5:48.50Pace8:56.15
Warm-up with Julia.
Leg 5:Distance1.000Time6:43.90Pace6:43.90
1 mile on the track with Julia.
Leg 6:Distance0.248Time1:29.80Pace6:02.10
400 with Julia.
Leg 7:Distance0.248Time1:29.90Pace6:02.50
400 with Julia.
Leg 8:Distance0.900Time8:11.70Pace9:06.33
Cool-down with Julia.
Leg 9:Distance0.130Time1:05.40Pace8:23.08
Warm-up with Matthew, Jenny and Stephen.
Leg 10:Distance3.000Time23:25.10Pace7:48.37
With Matthew, Jenny, and Stephen.
Leg 11:Distance3.050Time22:10.90Pace7:16.36
Alone.
Leg 12:Distance0.000Time0:00.00Pace0:00.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.650.001.000.0013.65

Fast Running Friend Workout - 2019-05-06 08:07:14
Workout Totals: Distance13.650Time1:44:40.80Pace7:40.13
Total of almost 14. Paced Sarah through 1.5 down the canyon in 11:51. Paced Jenny through 1 mile down the canyon in 5:53.
Leg 1:Distance1.000Time7:50.00Pace7:50.00
With Matthew.
Leg 2:Distance0.730Time5:49.80Pace7:59.18
With Jacob, William, and Jenny.
Leg 3:Distance1.500Time11:51.00Pace7:54.00
With Jacob, William, Jenny, and Sarah.
Leg 4:Distance0.750Time6:30.50Pace8:40.67
With Jacob, William, and Jenny.
Leg 5:Distance1.000Time5:53.40Pace5:53.40
Mile pickup with Jenny. William and Jacob ran a bit ahead in the last quarter.
Leg 6:Distance2.670Time19:34.70Pace7:19.96
Alone.
Leg 7:Distance6.000Time47:11.40Pace7:51.90
With Joseph, part with Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.001.001.7512.00

Fast Running Friend Workout - 2019-05-07 08:18:45
Workout Totals: Distance12.000Time1:27:36.00Pace7:18.00
Did a workout with Joseph and Jacob - 2 down the canyon with 0.625 intervals and 0.125 recovery, last one just 0.5. Tried 5:20 pace today, it was too hard for them. Jacob was OK on the first 2 intervals (3:17, 3:22), then faded on the last 0.5 a bit and ran 2:43. Joseph gave up in the middle of the second interval and slowed down to 3:34, then ran the last 0.5 in 2:47.

Then ran some distance with Jenny, and then decided to try a fast mile uphill to see how I would handle it. Was able to run 5:51. Ran with Matthew and Stephen in the evening, we got wet.
Leg 1:Distance0.980Time8:09.70Pace8:19.69
Warm-up.
Leg 2:Distance2.000Time11:16.90Pace5:38.45
Workout with Joseph and Jacob.
Split 1:Distance0.625Time3:17.10Pace5:15.36
Cumilative:Distance0.625Time3:17.10Pace5:15.36
Split 2:Distance0.125Time0:56.90Pace7:35.20
Cumilative:Distance0.750Time4:14.00Pace5:38.67
Split 3:Distance0.625Time3:22.50Pace5:24.00
Cumilative:Distance1.375Time7:36.50Pace5:32.00
Split 4:Distance0.125Time0:59.20Pace7:53.60
Cumilative:Distance1.500Time8:35.70Pace5:43.80
Split 5:Distance0.500Time2:41.20Pace5:22.40
Cumilative:Distance2.000Time11:16.90Pace5:38.45
Leg 3:Distance5.020Time37:35.20Pace7:29.24
Part with Jenny, part alone.
Split 1:Distance2.850Time22:00.50Pace7:43.33
Cumilative:Distance2.850Time22:00.50Pace7:43.33
Split 2:Distance1.000Time5:51.60Pace5:51.60
Cumilative:Distance3.850Time27:52.10Pace7:14.31
Split 3:Distance1.170Time9:43.10Pace8:18.38
Cumilative:Distance5.020Time37:35.20Pace7:29.24
Leg 4:Distance1.000Time7:25.30Pace7:25.30
With Matthew and Stephen.
Leg 5:Distance3.000Time23:08.90Pace7:42.97
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-05-08 10:18:06
Workout Totals: Distance12.000Time1:35:14.50Pace7:56.21
Total of 12. Matthew did 2 + 100 meters in 18.1 - I think this is a new PR for him. We paced Julia through the mile on the track in 5:56 on the track stopping and taking a 2 minute break as soon as she fell of pace. We had to stop 4 times.
Leg 1:Distance6.000Time47:46.90Pace7:57.82
I think this was with Jacob.
Leg 2:Distance1.020Time8:59.20Pace8:48.63
Warm-up with the kids to the track.
Leg 3:Distance1.000Time5:56.00Pace5:56.00
Paced Julia through the mile in segments.
Leg 4:Distance0.980Time9:18.10Pace9:29.49
Cool-down with the kids.
Leg 5:Distance3.000Time23:14.30Pace7:44.77
I think this was with Joseph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.002.000.0013.15

Fast Running Friend Workout - 2019-05-09 08:20:42
Workout Totals: Distance13.150Time1:38:48.00Pace7:30.80
Total of 13. Paced Joseph through 2 miles down the canyon as he chased William who was paced by Jacob with 45 second head start. William got 11:57, Joseph 11:02. I decided to kick at the end to get my PR as a father of 11 and got 10:58. Usual distances for the kids, except Matthew decided to move to 2 miles a day.
Leg 1:Distance0.980Time7:47.10Pace7:56.63
Warm-up with the kids.
Leg 2:Distance2.000Time11:02.60Pace5:31.30
Paced Joseph for 2 miles as he chased William.
Split 1:Distance2.000Time10:58.20Pace5:29.10
Cumilative:Distance2.000Time10:58.20Pace5:29.10
My time.
Split 2:Distance0.000Time0:04.40Pace0:00.00
Cumilative:Distance2.000Time11:02.60Pace5:31.30
Joseph's time.
Leg 3:Distance3.170Time25:35.00Pace8:04.23
Cool-down with Joseph, Jacob and William.
Leg 4:Distance2.000Time15:44.40Pace7:52.20
With Matthew on the big boy course.
Leg 5:Distance4.000Time31:22.50Pace7:50.62
I think this was with Jenny and Stephen.
Leg 6:Distance1.000Time7:16.40Pace7:16.40
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-05-10 08:58:59
Workout Totals: Distance12.000Time1:48:08.40Pace9:00.70
Total of 12. Usual distances for the kids. Paced Sarah through 1.5 down the canyon in 11:31.9.
Leg 1:Distance0.730Time5:25.70Pace7:26.16
With Jacob and William.
Leg 2:Distance1.500Time11:31.90Pace7:41.27
Paced Sarah through 1.5 down the canyon with Jacob and William.
Leg 3:Distance3.770Time29:21.10Pace7:47.14
With Jacob back to the car.
Leg 4:Distance2.000Time16:13.60Pace8:06.80
With Matthew and Jenny.
Leg 5:Distance4.000Time45:36.10Pace11:24.02
Part with Joseph, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.150.000.000.9314.08

Fast Running Friend Workout - 2019-05-11 10:43:10
Workout Totals: Distance14.081Time1:43:43.00Pace7:21.94
Raced 1500 with the kids in the AM at Orem High, then ran 8 more miles, then 4 more in the evening. Total of a bit over 14.

Race results:

Joseph
4:56.27, Dad 4:56.74, Jacob 5:00.23, William 5:26.59, Bonnie 5:27.65
(PR), Jenny 5:37.85, Stephen 5:55.76 (PR), Matthew 6:16.48 (PR),
Julia 6:35.75. Matthew also ran an en-route 800 PR of 3:11.

I was the happiest about Matthew's race. He opened with 1:30, then slowed down to 1:41 (PR for the 800 en-route), 1:45, and then 1:20 (1:47 400 pace) for the last 300. This is 6:46 mile equivalent.

In my race, I struggled from the start (77 first lap felt hard), but then it really did not get worse, and I just kept doing 80s. Could not go much faster, but at the same time was not slowing down. Happy to still be under 5:00 in the 1500 as a 46-year-old father of 11, but of course hope to improve it. Last year I managed 4:46, but not without some specific middle-distance preparation. This year I have been focusing more on tempo runs.

Joseph and Jacob struggled today, but still held things together. William just did not know how to run alone. Bonnie ran a great PR. Stephen had a good race with a 10 second official PR and 6:23 mile equivalent. I was happy with Jenny's result given her latest problems with the rib pain. Julia is struggling, but is still running and trying to hang on.
Leg 1:Distance1.000Time7:58.10Pace7:58.10
Warm-up.
Leg 2:Distance0.000Time6:16.70Pace0:00.00
Timing Matthew in the 1500.
Leg 3:Distance0.000Time0:16.60Pace0:00.00
False start in Stephen's heat.
Leg 4:Distance0.000Time5:55.70Pace0:00.00
Timing Stephen - 1500.
Leg 5:Distance0.000Time5:26.70Pace0:00.00
Timing William - 1500.
Leg 6:Distance0.000Time5:27.40Pace0:00.00
Timing Bonnie - 1500.
Leg 7:Distance0.931Time4:56.50Pace5:18.47
My race - 1500.
Leg 8:Distance8.000Time59:47.10Pace7:28.39
Part with the kids, but the last 6 miles alone.
Leg 9:Distance4.150Time31:01.30Pace7:28.51
Alone in the canyon later in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-05-13 08:41:46
Workout Totals: Distance12.000Time1:32:42.40Pace7:43.53
Total of 12. Usual distances for the kids. Laura Bluth (maiden name Young), a 15:51 5000 runner, caught up to us and we picked it up and ran with her for a bit over a mile until it was time for us to turn around. She was going around 7:20 up the canyon. I encouraged her to race in the UVM half. Then we turned around and for some time kept the effort, which gave us a sub-7:30 average for 6 miles.
Leg 1:Distance6.000Time44:46.90Pace7:27.82
With Jacob - part with William.
Leg 2:Distance2.000Time15:57.00Pace7:58.50
With Matthew, Joseph, William and Stephen.
Leg 3:Distance4.000Time31:58.50Pace7:59.62
With Joseph - part with William and Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.310.001.001.8612.17

Fast Running Friend Workout - 2019-05-14 08:44:41
Workout Totals: Distance12.174Time1:28:12.20Pace7:14.71
Paced Sarah in the morning, met Steve Ward on the trail and did a mile with him down the canyon in 5:28, then raced 3000 with the kids in the evening at Mountain View track in Orem.

3000 was a death march in 85 F at 4:30 pm. Results:

Joseph 10:41.48, myself 10:44.57, Jacob 11:05.96, Bonnie 12:03.10 PR,
William 12:16.43, Julia 14:47.56. In the 800, which was in cooler
conditions, but after some wait, Stephen ran 3:00.06 and Matthew
3:15.71. This is Matthew's official PR, but he split 3:11 in the 1500
a few days earlier. Then Jenny ran 1500 in 5:33.8 (they still have not
fixed her automatic time, so this is my hand time). Her side was
bothering her a lot, and we seriously considered not having her race.
Then she said a prayer, and we had a thought - try a stride at 6:00
mile pace. She did it, and it did not hurt - yet. Then I said - why
don't you start the race, and see what happens? She was able to run a
1500 PR.
Leg 1:Distance0.980Time6:58.30Pace7:06.84
Alone.
Leg 2:Distance1.500Time11:30.10Pace7:40.07
Paced Sarah.
Leg 3:Distance5.230Time37:53.50Pace7:14.70
With Steven Ward.
Split 1:Distance3.750Time28:15.90Pace7:32.24
Cumilative:Distance3.750Time28:15.90Pace7:32.24
Split 2:Distance1.000Time5:28.70Pace5:28.70
Cumilative:Distance4.750Time33:44.60Pace7:06.23
Pickup down the canyon.
Split 3:Distance0.480Time4:08.90Pace8:38.54
Cumilative:Distance5.230Time37:53.50Pace7:14.70
Leg 4:Distance1.100Time8:34.10Pace7:47.36
Warm-up for the track meet.
Leg 5:Distance1.864Time10:44.30Pace5:45.65
3000 at Mountain View.
Leg 6:Distance1.500Time12:31.90Pace8:21.27
Cool-down with the kids.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.060.000.000.0014.06

Fast Running Friend Workout - 2019-05-15 09:01:00
Workout Totals: Distance14.064Time1:49:40.40Pace7:47.89
Easy runs, usual distances, except for Julia - paced her through a 3000 time trial on the track at Orem High with a better result - 14:00.5, but still a lot of work left to get her recovered from the slump that she has been in.
Leg 1:Distance0.930Time8:02.70Pace8:39.03
Warm-up with Jenny and Julia.
Leg 2:Distance1.864Time14:00.50Pace7:30.91
3000 pacing Julia with Jenny helping.
Leg 3:Distance1.270Time11:41.40Pace9:12.28
Cool-down with Jenny and Julia.
Leg 4:Distance4.000Time29:14.30Pace7:18.57
Alone.
Leg 5:Distance2.000Time15:45.10Pace7:52.55
With Matthew, Joseph, Jacob, and Bonnie.
Leg 6:Distance4.000Time30:56.40Pace7:44.10
With Joseph, Jacob, Bonnie, William, and Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.002.000.0012.15

Fast Running Friend Workout - 2019-05-16 08:41:33
Workout Totals: Distance12.150Time1:34:00.10Pace7:44.21
Easy runs, usual distances, total of 12. Julia did not run due to having her wisdom teeth taken out. Matthew ran a PR for the big boy 2 mile course - 15:41.
Leg 1:Distance0.980Time8:01.20Pace8:11.02
With Joseph, Jacob, and William - warm-up.
Leg 2:Distance2.000Time11:50.10Pace5:55.05
Paced William for 2 miles down the canyon.
Leg 3:Distance3.170Time26:00.80Pace8:12.37
Cool-down with Joseph, Jacob, and William.
Leg 4:Distance2.000Time15:41.80Pace7:50.90
With Matthew.
Leg 5:Distance4.000Time32:26.20Pace8:06.55
With Stephen and Jenny.
Leg 6:Distance0.000Time0:00.00Pace0:00.00
Leg 7:Distance0.000Time0:00.00Pace0:00.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-05-17 11:35:00
Workout Totals: Distance12.000Time1:29:39.40Pace7:28.28
Easy runs, total of 12, usual distances for everybody except Julia - still recovering from the wisdom teeth removal.
Leg 1:Distance2.000Time15:49.00Pace7:54.50
With Matthew, Joseph, and Jacob.
Leg 2:Distance4.000Time30:15.00Pace7:33.75
With William, Stephen, Joseph, and Jacob.
Leg 3:Distance1.100Time7:55.10Pace7:11.91
Alone.
Leg 4:Distance1.250Time9:48.30Pace7:50.64
With Sarah.
Leg 5:Distance3.650Time25:52.00Pace7:05.21
Alone - except for a little bit with the BYU team.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.160.003.002.0017.16

Fast Running Friend Workout - 2019-05-18 08:55:11
Workout Totals: Distance17.160Time2:07:31.10Pace7:25.87
Total of 16 in two runs. Chad came today, so we did a 2 mile race down the canyon. Chad got 10:40, Jacob 10:54 (PR), myself 10:57 (fastest time of the year), Joseph DNF after the first mile in 5:20. The first quarter was in 73 high, then we all suffered. Chad did 5:13/5:27, Jacob and I had 5:20 at the mile, he pulled away from me in the last quarter (81 vs 84).

Matthew ran 23:56 3 miles on the big boy course (with hills). Mary ran a PR for 0.5 in 4:31 (no hand, no stopping) - splits 2:19, 2:12.
Leg 1:Distance0.980Time7:45.80Pace7:55.31
Warm-up with Chad, Joseph, Jacob, and William.
Leg 2:Distance2.000Time10:57.50Pace5:28.75
2 miles down the canyon.
Leg 3:Distance1.000Time7:54.60Pace7:54.60
Recovery jog.
Leg 4:Distance2.000Time11:53.80Pace5:56.90
Tempo with Chad and Joseph - Bonnie ran the first mile with us in 6:02.
Leg 5:Distance4.620Time35:45.70Pace7:44.44
Cool-down with Chad, part with Joseph.
Split 1:Distance3.500Time28:59.70Pace8:17.06
Cumilative:Distance3.500Time28:59.70Pace8:17.06
Split 2:Distance1.000Time5:50.00Pace5:50.00
Cumilative:Distance4.500Time34:49.70Pace7:44.38
Mile pickup down the canyon with Chad.
Split 3:Distance0.120Time0:56.00Pace7:46.67
Cumilative:Distance4.620Time35:45.70Pace7:44.44
Leg 6:Distance0.060Time0:31.10Pace8:38.33
Mary's false start.
Leg 7:Distance0.500Time4:31.60Pace9:03.20
Mary running for real - new 0.5 record.
Leg 8:Distance3.000Time24:14.80Pace8:04.93
With Jenny.
Leg 9:Distance3.000Time23:56.20Pace7:58.73
With Jenny and Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-05-20 08:49:08
Workout Totals: Distance12.000Time1:34:49.90Pace7:54.16
12 total, usual distances for everybody except for Julia. I think she was able to walk-run a mile in 13 minutes.
Leg 1:Distance6.000Time47:49.20Pace7:58.20
I think this was with Jacob, William (part), and Jenny.
Leg 2:Distance2.000Time15:55.00Pace7:57.50
With Matthew.
Leg 3:Distance4.000Time31:05.70Pace7:46.43
I think this was with Stephen and Joseph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.180.001.430.5014.11

Fast Running Friend Workout - 2019-05-21 09:11:44
Workout Totals: Distance14.108Time1:17:18.10Pace5:28.76
Leg 1:Distance4.100Time0:07.30Pace0:01.78
Part with Sarah, part alone.
Split 1:Distance3.550Time0:07.30Pace0:02.06
Cumilative:Distance3.550Time0:07.30Pace0:02.06
Split 2:Distance0.500Time0:00.00Pace0:00.00
Cumilative:Distance4.050Time0:07.30Pace0:01.80
Pickup up the canyon for 0.5.
Split 3:Distance0.050Time0:00.00Pace0:00.00
Cumilative:Distance4.100Time0:07.30Pace0:01.78
Leg 2:Distance1.100Time9:19.10Pace8:28.27
Warm-up with Joseph, William, and Jacob.
Leg 3:Distance0.932Time5:30.90Pace5:55.04
Paced William in the 1500.
Leg 4:Distance0.496Time2:35.10Pace5:12.70
800 with Joseph and Jacob (they both fell back), to try to get an idea of why they are struggling at mile race pace speeds.
Leg 5:Distance1.480Time12:26.20Pace8:24.19
Cool-down with Joseph and Jacob.
Leg 6:Distance2.000Time15:49.50Pace7:54.75
With Matthew.
Leg 7:Distance4.000Time31:30.00Pace7:52.50
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
213.120.0022.937.04243.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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